Day 6: Going strong

So, here it is.  Day 6.  This is so much easier than a 30-day juice fast.  I think that's mostly because I know this is going to develop into my new lifestyle.  I'm rarely hungry, like on a juice fast, and my energy and focus are strong.

Day 5 was very successful.  On my lunch break, my car almost took me to my favorite Thai restaurant.  The voices in my head made every excuse why this was permissible.  "You've done so well; you deserve a treat."  "Thai food is not bad as long as it's vegan and gluten-free."  And on and on.  But, at the last minute, the will won out and my car headed for the natural food store to pick up some extras for my big salad.

At the market, I was tempted to get a kombucha (something I'm giving up as well), but my hand went for a bottle of coconut kefir instead.  Smart choice.   For dinner, I had a handful of veggies with some red quinoa. A little later, I snacked on a couple of plums.

Day 6 is a sunny, warm day.  I had a bowl of grapes for breakfast and did some house chores.  My lunch was a big salad with romaine lettuce, celery, red cabbage, fennel, dulse, avocado and a lemon/olive oil vinaigrette.  I also drank a lot of water this morning and afternoon.  Because I took the day off from working out yesterday, I'm heading to the gym for some strength training.

Stay tuned this next week for updates on weight loss, measurements and more about food and exercise.  Until then, be healthy!

Mystic Merman

Day 4: Sprinting to health

Wow!  Day 4 was a very successful day.  I'd like to take you through it.

I jumped out of bed today without hitting the snooze button.  After showering, I could actually take my time instead of rushing out the door to be to work on time.  I drank a big glass of water and looked out on the fabulous view from my house.  Ah!

When I got to work, I drank more water and took some whole food supplements (more on that in a later post).  After working for a bit, I trotted off to the kitchen to make myself a smoothie.  Once again, I had a smoothie with a water base, hemp seeds, flax seeds, Sun Warrior Protein powder, frozen berries, and maca.   I'll have to take a picture of it tomorrow, because it's the most beautiful lavender color and totally delicious.

Going back to work, I was very focused and energetic on the phone.  Around 9 am, I stopped to have a mango (which is one of the best mangoes I've ever had, and I've been to Costa Rica and Hawaii).  I also ate my last two rambutans.

For lunch, I made a huge salad that I had to share.  It had all the great fixings I bought earlier this week.  With a perfectly ripe avocado in it, my salad was delicious.  One of my thoughtful co-workers made some raw, superfood fudge, so I had to take a couple of pieces.  Although I'm giving up cacao during this challenge, I couldn't be rude. ;-)

After finishing work, I headed to the coast.  My friend and co-worker, Elyssa, met me there to get a workout.  We decided to do a short, but intense, workout.  Jogging down the beach for several minutes to warm up, we met the sea and the sun on this beautiful day.  After the warm up, we sprinted at full speed for a full 30 seconds (of course, Elyssa said I was counting too fast, so she took took over the counting).  After catching our breaths, we did it again and again for a total of 8 times.  Although this equates to only four minutes (20 minutes total with a couple minutes to catch your breath in between), the intensity puts the body into high fat-burning mode and builds muscle faster than steady, low intensity cardio.

This was my first time sprinting since probably grade school, so my body is going to feel it tomorrow.  I didn't think I was going to be able to make it through all eight intervals, but I did it.  I had to push myself on the last two, and my heart was really pounding, but it was a successful workout, and I felt great when we finished.  Of course, we jumped into the ocean after our workout.  The ocean was perfectly cool, although we had to fight off some huge pieces of kelp.  After a nice soak, Elyssa and I exfoliated our skin with the fine sand of Ocean Beach.

For dinner, I had another big salad with a raw snack bar (made from nuts, apricots and coconut).  I felt very satisfied and know I'll sleep well tonight.  Thanks for reading.  Be healthy!

Mystic Merman

Day 3: Carbs Galore

One of my challenges with food is carbohydrates.  While carbs get a bad rap most of the time, they are unavoidable, especially in a plant-based diet.  The trick is to eat the right kind of carbs at the right time.  One of the things that I'm experimenting with from the Thrive book is eating simple carbs (usually very sweet) before working out.  For example, today, I blended coconut water with carob powder, maca and a little agave before hitting the gym.  During my workout, I used up the easily digested simple carbs.  However, in the past, I have tended to eat a lot of sweet things (chocolate smoothies with loads of agave, dried fruit, etc.) and then sit on my ass all day.  This is a recipe for a wide backside.

My goal during this 90-day challenge is to limit the foods I eat that have simple carbs that easily breakdown into glucose, unless I'm going to work out.  Otherwise, complex carbohydrates from low-glycemic food is optimal.  Also, plant-based foods that have a lot of protein and good fat (seeds, nuts, oils, etc.) are a better source of energy during more sedative periods.  Here is a breakdown of the different types of carbohydrates:

In this chart, the starches are something that I am eliminating altogether, except for an occasional sweet potato.  Potatoes, bread, and other grain foods are taxing on the body and usually store as fat.  Of course, sugar of any kind does not make the cut, with the exception of a little agave in a pre-workout drink and that should be minimal.  The focus during normal meals should be complex carbohydrates from vegetables and low-glycemic fruit (pit fruit, berries, apples, etc.).  In the second month of this challenge, I would like to push this even further and eliminate all sweet fruit for 30 days to see what kind of results I get.  

In the next couple of days, I will continue to post about my diet and workouts.  Measurements of weight, body fat and size are coming too.  Be healthy!

Mystic Merman

Day 2: What? No stimulants?

Hello fellow health seekers!

Today was a great day.  It started off a bit challenging because I had no stimulants.  Over the last couple of years I've been relying on stimulating foods in the morning to "pick me up."  This includes black and green tea, yerba mate, cacao, and on rare occasions, the king of stimulants, coffee.

If you want to read more about the effect of coffee on your health, read my blog here.  Caffeine is a stimulant.  It does not give us real energy, but shocks the body into fight or flight mode.  Of course, there are benefits to teas like green tea and yerba mate, but their caffeine is different than coffee and has less negative effects on the body.  One of my goals in the 90-day challenge, though, is to experience what real energy feels like from excellent health.  I want to create this health by giving my adrenals a chance to recover and heal.  So, I'm giving up all stimulating foods for the next 90 days.  

Here's a quick summary of what I accomplished today:

Food:

For breakfast, I had a smoothie: 16 ounces of purified water, 1 tbsp of hemp seeds, 1 tsp of flax seeds, 2 tbsp of Sun Warrior vegan protein powder, 1 tsp of maca and 1/2 cup of mixed frozen berries.  All organic. Blended into a delicious, creamy shake. 

For a snack, I had a couple pieces of fruit: one plum, one peach and a rambutan.  

For lunch, I had a big salad with lots of greens, radishes, celery, fennel, tomato and a raw ginger/sesame vinaigrette.  

For my afternoon snack, I had a piece of frozen durian (OMG!) and a few olives. 

I did make a quick pre-workout drink which was just water blended with a bit of maca, shilajit, and carob powder.  I did this for the quick-burning carbs and mineral replenishment.

For dinner, I had red quinoa mixed with garlic, ginger, broccoli, mushrooms, and zucchini.  I added a little sea salt and some Amarillo pepper from Peru.  Delicious and satisfying.  

Oh, and I had an avocado right after I got home from working out.  Remember that sweating makes you lose potassium and avocados are a better source of potassium than a banana.

Workout:

After work, I went straight to the gym.  I hopped on the elliptical machine and warmed up for about 20 minutes.  Then I did intervals of 30 seconds at max capacity followed by one and a half minutes at normal speed.  After 20 minutes of this I got off and sat in the dry sauna for 20 minutes.  Then, I headed for the beach and took a twenty minute swim in the cool ocean.  

Stay tuned for more healthy days.  Be healthy!

Mystic Merman

90 Day Challenge

Hi there.  I know, it's been a while.  Without going into a plethora of excuses, I'd like to get started on my new mission: to challenge myself over the next 90 days to lose a maximum amount of fat, gain muscle, increase strength and stamina and cleanse my body.

First an update.  Over the last couple of months, I've been working out on a consistent basis, adding muscle to my body and shedding some fat.  My diet has not been optimal, but I've still done pretty good.  When I started working out seriously about a year ago, I weighed 285, the most ever for me.  Today, I weighed in at 259, which is a loss of about 26 pounds.  I figure I've gained about 10 pounds in muscle, so I've lost around 36 pounds of fat.  Now, my goal is to take it up to the next level.

How am I going to do that?  Well, I've been inspired by the many athletes and bodybuilders online that have achieved phenomenal fitness at any age on a whole food, plant-based diet.  Currently, I am reading Thrive by Brendan Brazier, who maps out a clear plan through exercise and proper diet.  Using this as a guideline, along with my own knowledge and experience, I challenge myself to 90 days of optimal eating, a high-level workout routine, and more studying and blogging about it.

While I don't have the entire 90 days written in stone yet, I want to start immediately.  No more excuses!  So, this is a work in progress.  Here, I will lay down some fundamentals, but will take the first 30 days to fine tune the diet and workout routines.

Also, my good friends at Kale University have agreed to help me document my progress on their website and Facebook page.  Together, we will take a road that many vegan athletes have taken before us, and hopefully pave the way for more.  As I write this, the plan is to post on my blog several times a week and about once every two weeks on Kale University.  This could change, but it's a great start.

So, here's the outline:

Diet:


A plant-based diet, that is high in nutrients and devoid of processed foods.  The meals will be mostly raw, gluten-free, and complimented with superfoods, many of which I have already blogged about.  I will have six meals a day, with three being a small snack.

Breakfast can be a smoothie, fruit, quinoa or amaranth "oatmeal," or other.  Lunch will usually be a mineral-rich salad with home-made raw dressings.  Dinner can be another raw meal or a lightly cooked meal that emphasizes vegetables and ancient grains.  Snacks can be fruit, energy bars (raw, home-made), an energy drink, vegetables or nuts and seeds.  The key here is to make sure I get a good variety of food and macro- and micro-nutrients. I will give examples of my daily food intake in blogs every week.

Exercise:


The plan here is to work out six days a week.  Three days of cardio/interval training will be alternated with three days of strength training.  The seventh day will be a rest day.  Again, the goal is to create variety for the body and mind, but also learn as I go, maximizing each workout without hurting myself.  As this is happening in summer, I plan to do many workouts in the outdoors, but a lot of strength training will likely happen at the gym for the first few weeks.

Goals:


Starting today, I will check my body weight, by BMI, body measurements, and other things I may learn about to make sure that I am making progress.  While I don't want to become obsessive about this, I do want to mark my progress, so I plan to check these things about twice a week.  Right now, my BMI is on the border of what is considered obese, which means a year ago I was considered obese.  Once I lose about 20 more pounds, I will be in the range of just being overweight. Ultimately, my goal is to come into my range for "normal" weight, which means I have about 59 pounds to lose.  Measuring my body fat will fine tune this process, as this is a more accurate indication of how much extra fat I'm carrying, especially if I'm gaining muscle.

So, please join me as I embark on one of the most important journeys of my life. Be healthy!

Superfood Sunday: The 10 Best Common Superfoods

Over the last couple of months, I've talked a lot about superfoods that are not as easy to find in a market or grocery store.  However, there are some common foods that we all eat that have superfood qualities.  Remember, superfoods are any type of food that contains either an abundance of macro- and micro-nutrients or has some sort of powerful healing or therapeutic properties.  So, what (in my opinion) are the ten most powerful superfoods that everyone is likely familiar with?  Here they are:

1.  Avocados.  For most people, avocados bring up thoughts like "fattening" or "high in calories."  But, don't dismay.  Ounce per ounce, avocados have far less fat and calories than nuts or animal products.  The fat in avocados is mostly monounsaturated, which is great for the heart.  They are low in saturated fat and are easily digested.  In fact, the fat is easily used by the body, making them a great metabolism booster.  They are also rich in fiber, one of the best sources of potassium and have B and C vitamins.  Additionally, one avocado gives you more than half of your daily dose of vitamin K.  So, don't be afraid of this rich, tasty fruit.

2.  Blueberries.  You've probably seen this fruit on just about every superfood list out there, and there's a good reason for it.  Blueberries are low in calories, high in fiber and contain an impressive list of minerals and vitamins.  It makes this list though because of the deep purple pigment that gives it its color.  The pigment is actually an antioxidant that helps build the immune system, protect the eyes and fight free radicals.  They also contain other antioxidants like beta-carotene and zeaxanthin. Sure carrots might be good for eyesight, but blueberries are far better.

3.  Cabbage.  The first on this list of two from the Brassica family, cabbage packs a lot of nutrition into its thin leaves.  There are many varieties of cabbage, all of which are highly nutritious.  One of the most studied aspects of cabbage is its ability to fight cancer and heart disease.  There are also compounds that protect the blood sugar levels in the body.  Rich in vitamin C, cabbage helps fight inflammation caused by free radical damage.  If that weren't enough, cabbage is rich in minerals like potassium, magnesium and iron.  Be sure to buy organic, as the nutrition is compromised by poor soil and chemical treatment.


4.  Cacao/Chocolate.  If eaten in the right form, cacao (or cocoa) is one of the densest superfoods on the planet.  Rich in flavonoids that protect the immune system and the eyes, cacao one of the most antioxidant-rich foods you can eat.  It's also one of the best sources of magnesium, which is why many regular consumers report better bone density.  Pure cacao also has healthy fats, iron and many other phytonutrients that are just being explored.  If you have to have a chocolate bar, make sure it's organically grown and is high in cacao (70% or more).  Better yet, buy the raw cacao powder and learn to make your own healthy cacao treats.



5.  Figs.  Some fruits are high in sugar and calories and can cause overeaters to gain weight. Figs contain only about 75 calories per 100 grams and are low on the glycemic index. They are rich in fiber, minerals, several vitamins and contain antioxidants.  Like cabbage, they also help to fight diabetes by regulating the blood sugar.  Figs have a short growing season, so when the fresh ones are gone, try dried, organic figs for a wonderful treat.

6.  Garlic.  What superfood list could be complete without this amazing bulb?  While some of the claims about garlic range from modest to outrageous, even modern science is starting to accept many of the health claims made about garlic.  It's widely accepted that garlic can help lower blood pressure and stabilize cholesterol levels.  It acts as a powerful, natural antibiotic, without the terrible side effects of the drugs.  In case of a cold or flu, garlic can be a wonderful line of defense.  There are also antioxidants to keep the immune system strong.  If the order bothers you or a loved one, try aged garlic, which has all the benefits without the odor.

7.  Kale.  The second food from the Brassica family, this green leafy vegetable contains more nutrition than anything your mother tried to force you to eat off your plate.  Being low in calories and high in minerals, fiber and vitamins, this plant is another welcome addition to any healthy diet.  The protein in kale is easy to digest and higher than most vegetables.  Its antioxidants are great for the eyes, as well as the immune system.  It's also one of the best sources of vitamin K, which promotes healthy blood and bones.  If you're not a fan of the taste, blend it in green smoothie with other greens and fruit.

8.  Lemons.  One of the citrus foods just had to be on this list, and lemons are a great choice.  I don't have to tell you that lemons have a large amount of vitamin C, because it's well known.  What may not be as well known is that lemons actually help to alkalize the blood.  Even though they have a lot of citric acid, they become alkaline during digestion and help immensely with digestion.  Lemons are rich in other antioxidants that protect the skin from free radical damage and may help with severe skin challenges.

9.  Mushrooms.  This is the only superfood on this list that is not from the Plant Kingdom.  Mushrooms are a type of fungus that have just recently been studied extensively for their health benefits.  However, the benefits of these tasty additions to your diet have been known by cultures around the world for hundreds, maybe thousands of years.  The secret to the mushroom is in the carbohydrates.  Beta-glutens and polysaccharides are the long-chained sugars that science is just now discovering the potential of.  It's believed that these components have numerous benefits, including heart benefits, lowering of cholesterol, digestive health, cancer-fighting properties, and much more.  Unlike plants though, fungi have a cellular wall that is very difficult for the human digestive tract to penetrate.  It's best to steam or lightly saute mushrooms to break their cell wall.  Otherwise, they will just pass through the gut without any benefit.

10.  Walnuts.  Deciding which of the nuts to put on this list was not too difficult.  While all nuts have great benefits, walnuts are truly at the top.  The fat in walnuts is rich in monounsaturated fat and essential fatty acids like omega-3.  These oils have been proven to reduce the risk of heart disease and other coronary issues.  Beyond the great fats, walnuts have an impressive list of minerals, vitamins and antioxidants.  They are also used in alternative therapies to kill bacteria and fungus, due to its astringent properties. If you're looking to have better skin, walnuts are a great addition to your diet.

Stay tuned next week for another list of superfoods.  Stay healthy!

Mystic Merman

Sexy Saturday: The Top Ten Ways to Stay Sexy

Everyone enjoys feeling good about themselves.  We all dress up for special occasions, groom our hair, try to stay fit and even wear makeup.  But, staying sexy comes from the inside out.  It's about having health and a positive attitude. Sure, some people are born with great genes and have to do very little to look good.  However, we can all change the way we look by how we treat ourselves.  Wanting to look great doesn't have to be superficial; it can come from a place of self love and respect.

So, here are the top ten ways to keep your skin looking young and your waistline trim:

1.  Eat a mostly raw, plant-based diet.  This will likely show up on a couple of lists this week, because it's one of the best things you can do for yourself.  Eating 80% or more raw, plant-based foods tremendously affects every aspect of your health.  Whole, raw plants are full of antioxidants that keep your skin young, life-giving water that cleans out your body, and fiber that keeps your waist smaller.  The plant kingdom has a variety of macro- and phytonutrients that have everything to keep you alive and well.  Make sure that any cooked food your eat does not clog you up.  Make smart choices like quinoa, brown rice or miso soup.

2.  Do some form of exercise or activity daily.  A sedentary life wages war on the waistline, the skin and mood.  Nobody really enjoys hanging out with a couch potato.  If you have a desk job, motivate yourself to get outside or to the gym.  Even moderate exercise comes with a range of benefits.  Your skin will look better from sweating; the flab around your middle or backside will start to melt away; and you'll notice a difference in your attitude toward life.  Now that's sexy!

3.  Drink plenty of fresh, clean water.  Water is the catalyst to nearly every function in the body.  Dehydration equals bad skin, poor organ functioning and toxic overload.  Staying hydrated will help push accumulated toxins out of your body and boost your metabolism.  As a result, your skin will glow and you'll move toward your ideal body weight.

4.  Get plenty of rest.  We all know people who don't get enough sleep at night.  Either they have high stress lives, are very unhealthy or they are not disciplined enough to get into bed early.  You may even be one of these people.  But, spending another hour surfing the internet robs you of one of your best allies: beauty sleep.  Yes, that's right, sleep does make you more beautiful.  Getting enough sleep at night helps the body function better and keeps your hormones in balance.  So, say goodbye to the bags under your eyes and hit the sack early!

5.  Keep positive.  Negativity earns a double whammy on our sex appeal.  First, it creates ill health.  Constantly focusing on the negative weighs heavy on the mind and creates stress for the body.  In turn, worriers look worn out and tired, because they are.  Second, negativity repels others.  Most people don't want to hang around complainers and worriers, unless they are guilty of it themselves.  Surround yourself with positive people and keep your thoughts, words and actions in check.  You'll attract positive people and positive things into your life.

6.  Take care of your skin.  Because of all the toxins we are exposed to every day and the poor diets we typically eat, our skin becomes wrinkled, blemished, or poorly colored over time.  An overabundance of free radicals can really damage the skin.  Eating right is key, but there are things we can do from the outside.  Look for skin products that are made with amazing ingredients or find oils that help the skin.  Coconut oil and Shea butter are two of my favorites, as both are therapeutic and moisturizing.  They also protect the skin from sun damage.  Aloe Vera gel is very healing with anti-fungal properties and anti-aging components.  Aloe can be a bit drying, so make sure to moisturize later.

7.  Eat food or take supplements that have a lot of antioxidants.  As previously mentioned, an army of free radicals in the body is your skin's worst enemy.  Free radicals are necessary (they are one of your body's first lines of defense against disease), but modern life creates a surplus that causes all kinds of issues.  Eating food rich in antioxidants is your best bet.  If you read through many of my blogs, I mention a lot of foods that have antioxidants in them.  Go for the deep colors like purple (dark berries), red (cherries and beets), orange (carrots, goldenberries, etc.) and yellow.  If you don't think you are getting enough antioxidants, try a whole-food supplement that has a good spectrum of them.

8.  Avoid the things you know you should avoid.  You know what they are.  Stay away from junk food.  Keep alcohol out of your house and your life (okay, an occasional glass of wine or beer might be okay).  Stop smoking.  Don't overeat.  Throw your television out with the garbage.  Etc. Etc.

9.  Manage your stress.  I've blogged about this many times.  There are so many ways to reduce the stress in your life.  See my article here.  So, learn how to react to situations.  Take a yoga or meditation class.  Breathe into stressful situations.  Eat better.  And Exercise.

10.  Smile.  Nothing is sexier than a smile.  No matter what you think about your personal appearance, smiling can only enhance it.  Research also shows that smiling and laughing sends certain signals to your body that keep your healthier.  Whenever you're feeling depressed or stressed out, stop.  Take a deep breath and think of something that will make you smile.  You'll start to feel sexier immediately.

There you have it.  Ten ways to feel and look great.  Be healthy!

Mystic Merman