January 29, 2015, I interviewed Michelle Brown. Michelle is a functional fitness specialist, Kung Fu World Champion and owner of Gumsaba in CA. She leads a mindful vegan lifestyle and has passion for yoga and outdoor sports.
You can listen to the recorded coaching session and hear all of the healthy vegan and vegetarian resources Michelle recommends here:
Michelle spoke to us about the following:
- Her experience as a “healthy” and “unhealthy” vegan
- Why would you want to follow a vegan diet?
- How can you do this?
- Sources of vegan protein
- Vegan B12 sources
- Athletic training on a plant based diet – what to eat?
The session was great and although I am not a vegan or vegetarian, Michelle did a great job explaining how to be a “healthy” vegan.
I have tried vegan and vegetarian diets for periods of time over the years and I have always felt great for a few weeks and then exhausted, especially with high intensity training.
The key message I got from Michelle was that if you choose this lifestyle…you absolutely need to plan and prepare.
Of course you also need to plan and prepare if you are going to eat animal proteins, but it is much easier to get prepared protein and fat sources if you eat animal based foods. Although I say easier, if you want “health” you should be concerned about quality and preparation (how it is cooked).
Given the choices are limited for vegans and vegetarians, many tend to over-consume carbohydrates and processed foods. Many also rely on legumes, nuts and seeds for protein and fat and fail to take the time to prepare these foods for consumption and ideal digestion.
Even if you choose to eat animal-based foods, you will learn how to maximize nutrition consuming plant based foods with this coaching session. I believe we paleo-type folks can learn from our plant-based dietary friends 🙂
If you are a vegan or vegetarian I highly recommend you listen to the recorded coaching session above and use the resources Michelle provided to optimize your nutrient needs below:
- Bumsaba Blog for healthy vegan recipes
- Healthy vegan recipe archive
- Debunking the soy myth
- NON-GMO MK-7 Amazon
- Vegan options for vitamins: Nutrition Express
- Algae Omega
- Vegan protein sources
- Hemp Seeds, the perfect balance of Omega 3/6/9
- What every vegan should know about B12
- 21 Day Vegan Kickstart Meal Plans
- Brendan Brazier – expert in pre and post-workout nutrition
- Pre-workout Nutrition
- A sweet article on mindful cooking
- Homemade Lacto Fermented Veggies
- Beans – they’re more Paleo than you think
How To Soak Beans
Thoroughly wash the beans and discard any damaged beans or foreign objects before soaking. Note that many people don’t soak black beans because they tend to lose some flavor.
Quick Hot Soak:
- Submerge 1 lb of dry beans in water in a pot and bring to a boil for 2 minutes.
- Cover the pot, then soak for 1-4 hrs.
- Discard the soaking water (it can be poured in your plants!) and submerge the beans with fresh water and cook.
To reduce foam just add 1-2 tablespoons of healthy fat – coconut or avocado oil is good.
Overnight Cold Soak:
- Submerge 1 lb of dry beans with 6 cups of room temperature water in a pot and soak for 12 hrs or more.
- Discard the soaking water (it can be poured in your plants!) and submerge the beans with fresh water and cook.
A PDF of the presentation agenda is below. If the file does not load for you just click on this link to view it.
https://brienshamp.com/wp-content/uploads/2015/03/Online-Group-Nutrition-Lifestyle-Program-Powerpoint-Session-13.pdf
Your friend & coach,
Brien
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