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Showing posts from August, 2013

GO BREADLESS

Chances are you're familiar with the phenomenon called the open-faced sandwich and have probably enjoyed a few yourself. An open sandwich is usually a slice of fresh bread with different spreads, butter, liver pate, cheese spreads, cold cuts or sausages like bratwurst. But if you enjoy these calorie bombs for lunch you'll likely wind up needing an afternoon nap. In fact, if you enjoy the combination of bread and animal products at any hour of the day the result could be disastrous to your health. Okay, okay, moderation is best in most things, but if you agree with the increasing number of experts who link animal foods with more diseases than smoking, it's best to take tremendous care about what you put in your mouth. Plants are best, and the less processed the better.

And so...sandwich lovers out there, and this includes us, we'd like to propose a variation on the open sandwich which will leave you filled with energy and replete with nutrients. And even better, it'…

"LITE" IT UP

It goes without saying that of all the disciplines running is the most natural, convenient, and enjoyable. The evidence of the senses would seem to support this assertion. Just watch kids run through the park or playground and hear their squeals of delight.

The tendency among new runners is to run as often and as much as possible, and even seasoned veterans can overdo it, courting injury. Better to emphasize quality of miles over quantity. Include the following workouts, which we call LITE training, to ensure you get the most out of your next race.

1. LONG RUN
Once a week, run the distance of your goal race, or if you are training for a marathon, run at least 75% of this distance, or 20 miles. This can be divided into two shorter runs. Long runs strengthen your legs and teach them how to efficiently use glycogen, which helps you avoid the so-called "wall" late in the race.

2. INTERVALS
Also called sprints, repeats, and fartleks, intervals are shorter distances (100 meters u…

MASH IT UP

Baby food is not just for babies. Anyone who loves mashed potatoes knows this. In fact, pureed foods can be easier to digest, since blenders do the work of your teeth and often do it better, but unfortunately pureed foods often come mixed with oils and fats and laden with salts and flavorings.

For dinner, try this:

3 sweet potatoes
2 tbsp. flaxseed
1 head of cauliflower
1 can black beans
1/2 avocado
1/4 cup nutritional yeast

Wash and dice the sweet potatoes in 1-inch cubes, leaving the skin on. Cut the cauliflower into florets. Bring 6 cups of water to a rapid boil. Add the potatoes and boil uncovered for 7 minutes. Then add the cauliflower and boil for an additional 7-10 minutes, depending on preferred softness. Then strain and add to a food processor or Vitamix with the flaxseeds, avocado, black beans, and nutritional yeast and blend until smooth. Season to taste. Top with fresh tomatoes and onions for added kick.

This variation on mashed potatoes makes four 350-calorie servings. I…

QUICK FIX

If you've read our book, THE PARADIGM DIET, you'll know the focus is on plant foods, particularly greens (and other vegetables), beans, seeds, and sweets (fruit). Including all four of these maximally-nutritious foods in one meal is easy and delicious. Start with these ingredients:

4 cups water

1 cup red lentils (bean)

1 cup quinoa (seed)

1 cup zucchini (green)

1 cup tomatoes (sweet)

Add the water, the lentils, and the quinoa to a pot and bring to a boil. Reduce to a simmer and cook for 5 minutes. Add the zucchini and cook an additional 5 to 7 minutes, stirring occasionally. By this time it should be a porridge.

Remove from stove, transfer to bowl and add fresh tomatoes and/or avocado. Season to taste. This serves four and has about 250 calories per serving. You can increase the quantity by doubling the ingredients and storing leftovers in the fridge, where they will keep for several days, though it's so delicious you'll probably eat them for tomorrow's lunch, as w…