A Very Semi-Vegetarian Thanksgiving

For as long as I can remember Thanksgiving has been a day of thanks-giving, gluttony, and meat. For the past how many ever years, I have cooked a big part of Thanksgiving dinner–turkey, stuffing, rolls, etc. The turkey was, of course, the main course. The stuffing, something I’ve gluttonized for at least 45 years, is largely a meat and bread-based dish that I’ve jacked up the fat count on by adding sausage, bacon, and butter.Very savory, but deadly. In a good way. Of course.

The day after my birthday this past year I decided to eject meat from my diet and try and redirect the focus to vegetarian foods. For the most part, I haven’t really had any issues or moments of weakness. Except for a rouge piece of ham in a sandwich I’d ordered a few months ago, there’s been no meat in my diet at all. I thought about the whole vegan thing, but haven’t really been able to make the leap. Yet. In fact, I’ve been thinking more about a cheeseburger lately than cashew cheese. Be that as it may, this Thanksgiving I was given the green light to substitute my fat laden dishes with some nice pseudo-vegan dishes.

Just to get it out of the way, there will be a turkey. It’s in the oven right now, roasting away. Even though I won’t have any, others will love it just like a warm blanket at bedtime. the stuffing I replaced with a recipe I got off of the MindBodyGreen web site. Here’s the recipe: Vegan Stuffing. Not quite sure how it will go over, but it’s definitely healthy. Since I won’t be eating the turkey, I needed a main dish substitute. And since fake meats don’t appeal to me on many different levels, I needed something savory that didn’t involve meat or Tofurkey. This is what I came up with: Vegetable Pot Pie. Again, not quite sure what it will taste like, but we’ll find out pretty soon.

Of course, Debbie will be preparing her awesome cranberry sauce and pumpkin pie. Maybe I can get her to post her recipes to her blog soon. In any case, I will let you know how this all turns out. I’ve still got the mindset of a carnivore, but I am pretty much married to a vegetarian lifestyle by now. If I can get through the holidays, then I should be home-free.

For more information on starting a plant-based nutrition lifestyle, I’ll encourage you to visit Rich Roll’s instruction video at MindBodyGreen.

Happy Thanksgiving, everyone!

Healing Thyself? Just do it!

The end of the season, and specifically apple season, is always hard on me. By the time I get to the end of the season, usually around mid-November, I’ve spent the past nine months growing and harvesting sixteen different fruit crops. My mind and body are spent. Though I try to take plenty of time through the year to exercise, eat well, get enough sleep, and reduce stress, none of it is ever enough to ward off the eventual post-harvest crash. Yes, eventually my body and mind finally give in and I get sick or exhausted, or both. The trick is not to avoid it, but handle it properly and get back up to speed quickly.

Over the years I’ve developed my own routine when I feel this crash coming. Ironically, it is not too different from what people should generally be doing anyway during periods of high physical and mental stress.

1. Sleep/Rest. Your body is tired. Give it what it needs: downtime. Take the day off from work, sleep in and go in late, take naps (lots of them). The best way to get yourself back on the road to recovery is to give it sleep. Sleep is one of the most overlooked wellness tools we have, whether you’re sick or not.
2. Eat Well. No, this isn’t a signal to go out and gorge yourself on pizza and beer. It is a call to eat the best, most nourishing foods you can find. Foods that are high in antioxidants, vitamins and minerals, foods with healing properties will get you back on your fit quickly. In our household, we really love soups like curried squash or pho. Anything with a little spice is always nice.
3. Fresh Air/Sunshine. Get outside and breathe deep of the fresh air and bask in the sunshine whenever possible. This is almost as much mental as anything, but renewing your oxygen supplies, expelling the bad air in your body, boosting your vitamin D levels can help you physically as well. And as we all know, getting better physically is as much about state of mind as anything. Besides who doesn’t want to get outside on a beautiful day anyway?
4. Exercise. Yes, that’s right. Despite the fact you may feel like you want to lay in bed all day, take some time throughout the day to get your blood flowing. It will keep your metabolism high, move the antioxidants and other nourishing goodness around your body, and move all the bad stuff out. You don’t need to run a marathon, just a little yoga, short jog, or a walk around outside for some fresh air and sunshine will do.
5. Avoid Alcohol. Despite the old wive’s tale that brandy will sweat it out of you (which doesn’t work), alcohol lowers your immune system and reduces your ability to get well fast. Stay away from alcohol and focus on liquids that will nourish and heal your mind, body, and soul. This is pretty good general advice for day to day living anyway.
6. Herbal/Holistic Nourishment. I can usually tell when I’m heading downhill. When I do feel the metaphorical air coming out of the balloon, I start to take some herbal remedies to beef up my immune system: Echinacea, Boneset, Elderberry. Those three are the mainstay of my holistic medical kit. Vitamin D, C, B, in particular are supplements I depend on for staying healthy and getting better when I am sick. Giving your body the stuff it needs is important to getting and feeling well.
7. Healing Teas. My own personal phytotherapist will have to fill you in on exactly what she does, but ever since I first met Debbie she has made me the most impressive, healing teas I have ever had. From the first time I got sick and lay at death’s door, almost 13 years ago, she has been able to heal me time and time again with her teas. Again, she uses lots of plants and herbs that improve my immune system and fight off whatever ails me.
8. Neti Pot. Personally, many of my health issues either start or end up in my nasal cavities. I’ve found that like #3, the sooner I start with the Neti Pot, the less sick I become and the quicker I heal. Yes, I swim a lot and the water and chlorine I do believe help my nasal health. But there’s nothing like a warm salt water flush to really get the nasties out and me back on my feet. Cheap, easy, effective – do it today!
9. Dental Hygiene/Salt Water Gargle. Since my nasal passages are connected to my mouth and throat and my teeth are located in my mouth (and drippy nasal passages go in as well as out), I figure it doesn’t hurt to be comprehensive. So, after I use the Neti Pot, I floss my teeth thoroughly, rinse my mouth out with warm water, and then brush.  This gets all the gook and gunk out and sanitizes my mouth so that the germs don’t prolong whatever I am fighting off.
10. Time. Even though the walls are coming back into focus and you may feel 100%, the fact is your body is still working hard to get better. Give it the time it needs to fully recover by following the above tips for a few days to a week after you’re back on your feet. You’ll thank yourself for it.

I know this all seems pretty extensive. But the fact is that whenever I feel “something” coming on and/or it already hit, by doing these things I can be back on my feet and feeling close to 100% in just a few days. After a few years of following these few simple steps, they are now just routine when I feel “something” coming on. In fact, many of these steps are incorporated into my daily life because of how important they are. Now, go out and get better.

FITNESS | Farmer — July 6

So, I’ve been toying around with this idea of triangulating the arts and sciences of Farming, Food, and Fitness as a lifestyle basis (for some folks, not all) for achieving true wellbeing. Like many of my ideas, it bubbles around and around for a while as I try and figure out what to do with it. The basic idea is this: to achieve a high level of wellbeing you need to be fit in mind and body. There are many ways through fitness routines to achieve this. Meditation, yoga, swimming, running, rockclimbing, biking, skiing, etc are just a few that come to mind. However, in order to achieve a high level of fitness, you need to feed your mind and body with food. Without good food (and I am not talking about fancy, white table cloth stuff here), no one can ever be truly healthy. Junk food is just a drug; a way to mask unhappiness. Now, food doesn’t come from the grocery store. True, you buy food at a grocery store (or other outlet), but in actuality it comes from the Earth. And what greater way for folks trying to achieve a greater level of wellbeing (and fitness) in their lives than to grow their own food; become one with the soil, insects, sun, rain, and fresh air. Actually, until right now I have envisioned this arrangement as a triangle, when in actuality it is a circle.

Life on the farm is busy right now and so I’ve been using my mornings to sleep as late as possible rather than hit the gym. Sleep is probably just as important as exercise, since I know that I’ll never perform at a high level without adequate rest.

Back to FITNESS | Farmer. Interesting thought about how a day would look.

Sunrise (let’s say 5AM). 20-30 minutes of meditation + some yoga or tai chi….
6AM. Head out to the field or orchard to do some work, whatever that work might be…..
9AM. Breakfast
10AM. Two hours of exercise…swim, bike, run, weights, whatever….
Noon. Nap
1PM. Back out on the farm for some more work
4PM. Relax, cool off, stretch out, reflect….
5PM. Some more exercise…whatever you didn’t do in the morning.
7PM. Dinner
9PM. Bed

Of course, this involves farming and Mother Nature, so all schedules are subject to change. If the weather is not good enough to work outside or exercise, you focus on studies, whether that be horticulture, nutrition, physiology, whatever…or just have some fun. Of course, this is intended to be a “camp” of sorts for serious athletes and fitness advocates, so there would a number of people that would participate in all facets of the farm. Just as everyone would participate in the growing parts, everyone would share in the eating parts, too.

July 3rd — Not such a long run, but enough.
STRAVA RUN DETAILS
DISTANCE. 3.8 miles TIME. 38:48 PACE: 10:03 CALORIES 398 WEIGHT. 168 lbs

July 6th — A very nice swim
750 yds freestyle warmup
750 yds (3 x 5 x 50 yds) freestyle sprints (@ 1:00)
550 yds freestyle (70%) with fins
DISTANCE. 2,250 yards TIME. 45:00 CALORIES 756 WEIGHT. 168 lbs

So, I am not sure where I would go with this idea, but it is not something that I think anyone else is doing. But it is an idea who’s time has come. What do you think? Let me know and as soon as we get T-shirts (if), you’ll be the first to know!

Backsliding — June 22

I kind of knew it would happen, but I wasn’t quite sure when or how quickly, but it happened. I left the possibility of failure hanging in mid-air like a 72 mph curve ball. After nearly 25 days of a “new lifestyle,” I decided to partake of a few beverages to kill some stress. That quickly lead to a daily routine over the past week and the resultant feeling of “I’ve been here before.” the real problem I have is that when it comes to alcohol I don’t have a sense of moderation. Not that I am a raging binger, mind you. But, like potato chips, I can’t have just one. So starting today I am back into a routine of abstinence with a renewed sense of realization that one is simply one too many.

Now, I don’t want to give the wrong impression, I didn’t totally slide off the edge of the cliff. It’s just that what I had going on prior to Monday was a whole lot better than what I’ve got going on right now. Its harder to get out of bed (which means its harder to get in that morning workout). I don’t eat as well (extra calories). And I certainly don’t function as well at work. So be it. Life’s got its limitations and so have I. I want to live the next how many ever years of my life without the hassles I’ve inflicted on myself over the year (and in the past week). I’ll miss a few good times, but I’ll live a healthier life and I’ll always have the memories.

In any case, I did make it to the gym several times this week. I swam on Tuesday, Ran on Thursday, and hit the weights on Friday. I “may” try to run today but my legs are still worn out from the run on Thursday, so we’ll see.

Friday Weights Workout
5 x 20 reps bench press (45,45,45,65,65)
4 x 20 reps bent row (45,45,65,65)
3 x 20 reps lat pull down (50,50,50)
5 x 75 reps crunch (59, 50,50,50,50)

Weight: 167  Calories: 275

SONG OF THE DAY: Memories Can’t Wait, Talking Heads

How Big Food is Killing You — June 5 — Day 16

**I took the day off again, so I wrote this instead. 

There used to be a time when food was food. It was grown in soil, without the use of toxic pesticides, and without the use of the intensive processing that most of our food goes through these days. Then, in the post-WW2 era, we entered a period of prosperity aglow with the endless possibilities provided by the chemical industry. Plastics, pesticides, processed food…it all was supposed to make our lives easier and healthier. Well, it sure made our lives easier. But as we can see from the health crisis the world’s population is facing, it did not make us healthier. We were in bliss and so the repercussions didn’t matter, or matter much. Then in the early 80s, we saw the unveiling of high fructose corn syrup (HFCS). Since the processed food industry was founded on the ability to go after people’s pleasure centers via salt, sugar, colors, smells, and tastes (artificial, that is), the ability to use HCFS not only upped the ante by providing a cheap source of sugar, but by making it addicting, in a nicotine sort of way, as well. The ability to now make food not only pleasing but addicting as well exploded into a multi-billion dollar industry that drove people towards highly processed, easy to access, addictive food, and away from healthier options — like fruits and vegetables. Food became very very cheap, addictive, and ubiquitous.

Today, even though we’re faced with a huge health crisis that could be SOLVED by everyone just eating better, less processed food, we have a population of young people that will likely live shorter lives than their parents. This is stuff from the Dark Ages when children dying earlier than their parents was common place, but for different reasons. And Big Food doesn’t care. The cursory lip service they’re paying to reducing salt and sugar or adding healthy options to their menu, or posting the nutritional value of their food, is marginal. They’re still shooting for people’s pleasure and addiction centers.

And the real problem is that Big Food isn’t just about processed food. It supports and is supported by Big Ag and Big Pharma. The evil triangle means that they can manipulate and control our food production systems (farms), production (factories) and when you get sick, they can make you all better. In other words they can keep you sick by controlling the pillars everyone needs for healthy living. But for those of us that are trying to make ourselves healthier — in other words, heal ourselves through food — they’re fighting us with things like outlawing raw milk, GMOs, marginalizing organics, and fighting better food labeling standards. We reject them, they try to destroy us.

There are a number of states that are trying to pass GMO labeling laws, including NY. Yesterday, the state assembly shot down a law that would have required the labeled of foods with GMOs. Why? Well, one theory is because of industry pressure from a Senator that was heavily influenced by Big Ag. Even though Europe and many other countries are rejecting GMOs, the US is rolling out the red carpet for them.

We (as a whole) care less about the health of our nation, than we do about the multinational companies that simply want to steamroll over our rights in the name of corporate profits. The US is a country in decline. All we have to do is look to health of the general populace to see that. Congress is nothing but a closet full of puppets designed to pave the way for the 1% that controls everything anyway. And like all bloated, pretentious civilizations through time we will either whither and die, or change. And unless we change by making the health of our country — people, environment, and all — a priority, then we will whither.

Big Food is killing you because they can. And in the process they can keep you on life support via Big Pharma all the while forwarding an empty ethos of sustainability for their food production systems that destroy our air, water, biodiversity, and health.

I know this is not a big secret to many of you. Yet, there are still huge numbers of people who blissfully go about their day feasting on their big Macs, Taco Bell, or whatever. And then there are others out there that are doing something about it. from the throngs of people getting fit and eating better, to schools offering vegetarian lunches (or simply trying to offer healthier alternatives). People who care are fighting back with success. And you can fight back, too! Eat well, eat close to home, grow your own, reject processed food, and be healthy. Contact your state and federal representatives and tell them (don’t ask) to approve labeling of foods containing GMO foods, restrict the use of harmful pesticides, and increase the promotion of the organic foods industry. It will be a long hard battle, but it can be won. 

Breakfast. Smoothie, banana, Clif Bar, coffee
Lunch. Egg Salad sandwich, Chips, Pickle, Clif Bar, Smoothie
Dinner. Beans and Rice burrito, chocolate

Hitting the Wall? Leave the Gym Bag at Home! — May 30th — Day 10

Core Workout
Weight: 172.5 Calories: 250?

Bench Press: 3 x 25 reps @45 lbs
Shoulder Shrugs: 3 x 25 reps @25 lbs (each side)
Bent Rows: 3 x 25 @ 45 lbs
Seated Crunches: 3 x 100 reps @ 50lbs
Hanging Leg Raises: 2 x 25 reps @body wt

After my run yesterday, I wasn’t quite sure where my body would be today. I didn’t feel bad after the run, but I had that impending ‘running out of gas’ feeling I sometimes get. Nonetheless, and even though I didn’t get out of bed in the morning to hit the gym, I did, just like the day before, drag my butt to the Y in order to do some core work. And that’s just what I did (see above). However, no less than 2 hours after my workout, my body started to shut down. I was exhausted, sore, weak, even dizzy (not seriously, but enough). Between my amped up training schedule, work, and the extreme heat, my body and mind had had enough. So, before I even went to bed, I made the decision to leave the gym bag at home. Sometimes, just having that damn thing around in the car is enough to get me into the gym, pool or on the road. Not today, folks. I’m resting.

BREAKFAST: Smoothie, Oatmeal, Clif Bar, coffee
LUNCH: Opus 40 veggie burrito, fresh squeezed orange juice
DINNER: Fiddlehead & Asparagus Rissotto (yum!)

However, I do plan on plenty of physical exercise this weekend, whether its work around the house, a run, or a long bike ride, I plan on maintaining a fairly rigorous schedule of training. It’s less than 6 weeks until the Musselman Triathlon and I’ve got to be ready.

A Curveball with Heat– May 29 — Day 9

A Curveball with Heat– May 29 — Day 9
Weight: 170.5 lbs Temp: 85F
It is a new day!

Run. (Geneva, NY) solo
Strava Run Details
Total Distance 4.2 miles Total Time 41:57 minutes:seconds Pace Time 9:56/mile Calories Burned 676

NOTES. Today, I threw myself a curveball. First, I went to bed all set to get up and go for a rune. Then, I woke up at 4AM and promptly rolled over and slept for another hour, foregoing the run for some well-needed sleep. I wrote yesterday that I would take my rest when I needed it, so I did. I’d rather train when I need and want to, and rest as needed, but not on a schedule per se. Well, I needed it. I was plain wore out. Nonetheless, I plan on heading out for a run this afternoon if it is not too hot, or maybe some yoga and core work inside if it is. Turns out that it was probably a good idea to not go running this morning given that there was a lot rain and lightening…not that it scares me…but it would have been a hassle too early in the morning. One hassle I didn’t need to have. So, by waiting until this afternoon and gaining a little sleep, I may have gotten my rest, but I’ll end up sweating my ass off in the heat. Which is exactly what happened. About quarter to five, another thunder storm rolled through (and, yes, I did think about heading home instead of heading out for a run). But I didn’t. I was wound up and slightly irritated from the day, and since I am foregoing by usually post-work stress release, I decided a run was the best thing for me. I wasn’t in the mood to be adventurous, but I also didn’t want the same old, same old run. So I did it in reverse, just like my bike ride from Hell last Saturday. It was hot, the sun was beating down, but I persevered. And even though I felt totally worthless, I actually ran (according to Strava) some personal bests. Hopefully, tomorrow I will feel good enough to get out of bed on time and head to the gym for my core routine. We’ll see. For now, I feel nourished that I went for that run. Just goes to show ya.

FOOD.
Breakfast. Smoothie*, Oatmeal, Clif Bar, Coffee
Lunch. Peanuts, Clif Bar
Dinner. Yummy Nettle, Beans and Rice Burrito, herbal iced tea

*My smoothie recipe has been published previously in this blog. Most recently I’ve started to add Milk Thistle to the mix as a liver detox. Whether it really works or not is still up for debate. However, to some degree this is a matter of faith. If anyone has more information on its effectiveness as a holistic herb, please let me know.

Swim, kale, beans – May 28 – Day 8

May 28 — Day 8
Weight – 171.5 lbs

Swim (Geneva YMCA. Geneva, NY) solo
3 x 250 yd Freestyle (warm-up, 70%)
5 x 150 yd Back/Breast/Free
6 x 25 yd underwater dolphin/Freestyle
10 x 50 yd Freestyle (:50 seconds) last half w/ fins
3 x 50 yd Breast cool-down

Total Distance 2,300 yds Total Time ~1 hour
Calories Burned 763

NOTES: It was tough getting up this morning, that was for sure. But I did and had a great work out. Really tweaked my shoulder (not sure why), but lathered up with Topricin, Arnica/St Johns Wort, and Tiger balm. Oh, I popped a few ibuprofen, as well. A few hours later and I couldn’t tell the difference. The continual training is taking a toll on me, but I’m going to keep going as long as I can and take a break only when I really need to. Work right now isn’t a huge deal physically on me, yet, though apricots are just around the corner. Nothing major to note today, except that my body is feeling stronger (if worn out, too) and I’m settling into a groove with my “experiment.” As promised, I am sharing one of my favorite soup recipes–my wife makes awesome soups–borrowed from Vegetarian Times–see below. Enjoy!

FOOD.
Breakfast. Coffee, Clif Bar, Oatmeal, Smoothie
Lunch. Greek Salad bathed in oil dressing and olives (yuck factor 5), bean and kale soup, iced tea, coffee
Dinner. Kale Soup w/ Black-eyed Peas, foccacia and olive oil, orange juice, chocolate

RECIPE.
KALE SOUP WITH BLACK-EYED PEAS

Serves 8

A hearty soup is the perfect way to warm the body and soul, and this soup just happens to be gluten-free. Satisfying enough to serve as a meal, this soup is a great “take along” dish when eating at a friend’s home—just reheat on the stove and serve.

• 1 Tbs. olive oil
• 1 medium onion, chopped
• 1 rib celery, chopped
• 1 large carrot, peeled and chopped
• 1 tsp. paprika
• 1 bay leaf
• 4 cups low-sodium vegetable stock or water
• 1 14-oz. can diced tomatoes, drained
• 3 cups chopped kale
• 3 cups cooked or canned black-eyed peas, rinsed if canned
• 2 Tbs. wheat-free tamari
• 3 cups cooked brown rice
• Salt and freshly ground black pepper to taste

1. In large pot, heat oil over medium heat. Add onion, celery and carrot. Cover and cook 5 minutes until softened. Add paprika, bay leaf, stock or water, tomatoes and kale and cook, uncovered, until kale is tender, about 15 minutes. Add peas and tamari, and simmer 5 minutes.
2. Just before serving, add rice and heat through. Season with salt and pepper, and serve.

May 24 — Day 4 — Swim

May 24 — Day 1
Weight – 173.5 lbs

Swim (Geneva YMCA. Geneva, NY) solo
3 x 250 yd Freestyle (warm-up, 70%)
2 x 400 yd Freestyle w/ fins
10 x 50 yd Freestyle :45 seconds (:15 rest)
150 yd Breastroke cool down
Total Distance 2,200 yds Total Time ~1 hour
Calories Burned 772

NOTES: It had been a while since I worked out 4 days in a row, so I was a bit tired and sore (mildly) from the previous days. But a cup of coffee and away I went anyway. It all felt good though a bit sluggish throughout the swim. Nonetheless, the core exercises I did yesterday helped as I felt stronger on the pull portion of the swim than I did on Tuesday. Feeling better, more stable, recovering stronger since “the change.” By the end of the day I was totally wiped out….had the yawns….fell asleep on the couch. But, I woke up slowly and felt awesome!

FOOD.
Breakfast. Coffee, Clif Bar, Smoothie (mid-morning)
Lunch. Ops 40 veggie burrito (the other half), water
Dinner. Veggie Mushu, Veggie Egg Roll, Tonic Water, little pcs of chocolate

May 23 — Day 3 — Yoga, Core

May 23 — Day 3
Weight – 170.5 lbs (-1.25 lbs)

Yoga, Core Routine (YMCA, Geneva, NY) solo
Total Time ~45 minutes Calories Burned 298

Yoga. 3 x Sun Salutations, down/up dog, stretching
Core Exercises. 3 x Front Plank 45 secs, 3 x side plank (each side) 45 secs, 3 x 45 lbs bench press, 3 x 45 lbs bent row
Abs. 3 x 75 reps crunches (on machine), 1 x 25 hanging leg raises, 1 x 15 hanging leg raises.

NOTES: Day three, no alcohol, excellent night’s sleep. I didn’t feel tired in the gym, but it took me a while to get out of bed. Ate better yesterday than the day before. Breaking old eating habits — what, when, how often — won’t be easy. My quads hurt from yesterday’s run; just shows what a little layoff can do. It had literally been three weeks since my last run (Strava Feed). Crikey, time flies when you’re not looking. But a little yoga, some stretching, core exercises and I felt pretty good by early morning. By the end of the day I was totally burned out and asleep by 9PM.

FOOD.
Breakfast: smoothie, Clif Bar, coffee
Lunch: opus 40 veggies burrito (beans, rice, cilantro, salsa), coffee
Dinner: Pasta w red sauce, Debbie’s wonder salad, orange juice, Red Jacket Fuji apple juice, water, cheesecake

END OF DAY.