Superfoods for Vegetarian Yogis and Athletes

Yogis and Athletes Simply Need a Diet of Whole Foods

WHOLE GRAINS: This refers to foods from one or more of the grains (wheat, oats, rye, barley, rice, millet, and so forth). The grains have nutritious germ and bran intact with minimal refinements and flours have not been bleached. Here are some high quality grains:
Amaranth – contains more high-quality protein than any other grain except quinoa. The flavor is nutty. It has tiny seeds that range in color from dark purple to buff yellow.

Barley – Barley can be used for soup, as a cereal, or grain accompaniment in Taboule.

Buckwheat – Buckwheat is full of vitamin E, calcium, B-complex vitamins, phosphorus, potassium, and iron. Whole-roasted buckwheat is known as kasha and gives your taste buds a hearty, nutty experience.

Corn – Corn is often referred to as maize and is the dominant crop of the Western Hemisphere. Blue corn contains 21 percent more protein, 50 percent more iron, and twice the manganese and potassium of other corns.

Millet – Millet is another high quality protein, with significant iron content, and more amino acid balance than any other grains beside amaranth and quinoa.

Oats – An oat come in the form of rolled oats, flaked, steel-cut, and groats, and contains a high soluble-fiber.

Quinoa – Quinoa is an ancient Inca “super grain” which is cultivated in the Andes since 3000BC. Quinoa is a complete, high-quality protein with an abundance of amino acids, lysine, methionine and cystine. It is super rich in B, phosphorus, calcium, zinc, and E.

Rice – Rice has been cultivated since 4000BC in China, Southeast Asia, and India. Brown rice, wild rice, and basmati rice will provide you the most value as far as rice goes.

BEANS: A superfood when combined with grains, seeds, or dairy products, beans provide your body an excellent source of complete protein. Beans are categorized as a legume. And legumes are high in carbohydrates and soluble fiber, B2 and E vitamins, calcium, phosphorus, iron, and potassium. You’ve got all kinds of beans available to you. Some preferred beans are:

Adzuki Beans (Japanese) – easily absorbed and digested. Highly nutritious when combined with rice or millet, soy or tamari, ginger, any type of pepper, and winter squash.

Black Beans (Japanese, Chinese, and Latin American) – Try black beans and rice, seasoned with onions, mushroom, garlic, tomatoes, and lemon or lime.

In addition, you can have Split Peas, Lentils, Small Red Beans, Chickpeas, Navy Beans, Kidney Beans, and so on.

OTHER WHOLE FOODS: Additional food categories in a whole-food diet include:

Sea Vegetables (wakame, kombu, nori, dulse and others): typically Asian, rich in boron, magnesium and B vitamins.

Soy (tofu, tempeh, miso, soy milk, soy flour, soybeans and soy nuts): poor sources of complete protein and contain phytoestrogens, which may be problematic with postmenopausal women.

Fruit and Veggies (red, orange, and yellow): Great sources of antioxidant carotenoids and others plus the C vitamin.

Vegetables (leafy and dark green variety): beet greens, kale, book Choy, collar greens, chard, mustard greens, all deep colored leafy greens.

Cruciferous Vegetables: broccoli, cauliflower, napa, red and yellow cabbage, brussels sprouts, turnips, daikon, asian radishes, red radishes, watercress, and kohlrabi. Contain cancer-preventive properties for stomach, colorectal, and respiratory cancers.

The biggest concern for vegetarian yogis and athletes is how much protein of high biological value is actually being consumed. If the athlete is consuming a variety of plant based foods it is possible to sustain adequate amounts of all the essential amino acids, but it requires due diligence and monitoring due to inferior biological value. If the athlete is receptive to dairy and egg products, the consumption of essential amino acids gets allot easier. The most important recommendation for the vegetarian athlete is to consume adequate calories to meet your energy needs, and ensure that you are eating a wide variety of high quality foods that will fuel your body with all of the essential nutrients necessary to get peak performance.

About Mike Conner

Red Lentil Soup

Soothing Red Lentil Soup

The first time I made this soup I used the ingredient amounts below, but the entire pot was gone in one sitting. I now make a double batch to feed our family of six. I mean, I rely on those leftovers! If you would like, you could freeze portions of this soup before adding the greens. When you are ready to use it, heat it up in a small pot and add a handful of greens. This will keep the soup fresh-tasting and bright.

2 to 3 tablespoons extra virgin olive oil
1 large onion, chopped
2 to 3 cloves garlic, crushed (or more)
1 to 2 teaspoons grated fresh ginger
2 teaspoons mild curry powder
2 cups red lentils
8 cups water or veggie stock (or a mixture of both)
3 to 4 large carrots, peeled and sliced
4 cups thinly sliced chard (or kale, spinach, collards)
2 to 3 tablespoons freshly squeezed lemon juice
2 teaspoons Herbamare or sea salt

Heat the olive oil in a large stockpot (8-quart). Add the onions and saute for about 5 minutes. Add the garlic, ginger, and curry powder and saute a minute or so more.

Add the red lentils and water or stock. I like to prep the carrots at this point. It's just nice to get the lentils cooking first to save time. Then add the carrots, cover the pot, and simmer for about an hour total (start time after adding liquid and lentils).

Turn off heat, add greens, lemon, and salt. Stir it all together and let it rest for about five minutes for the greens to soften. Enjoy!

Source: http://www.nourishingmeals.com/

Calm your mind with Yoga

Though developed in India and considered part of more than one spiritual tradition, yoga has become a widespread practice without religious overtones. It is a form of exercise that is appropriate for almost everyone.



In Sanskrit, the word means yoke or bringing together. However, most people use the term to refer to the poses or asanas. Completing a series of poses involves both stretching the muscles in numerous ways and monitored breathing and can result in a strong feeling of well being



The key to benefiting is to establish a practice or regular routine. Flexibility and fitness are not required since there are modifications available. As strength grows, practitioners can move into more difficult variations and further increase the suppleness of the muscles. Classes are available in many places including community centers, health clubs, and yoga studios. Very little special equipment is required.

It may take some experimenting to find the class that best suits one's body because they vary in intensity. A good place to start is in Hatha classes where the poses are simpler and the pace slower.

Studies have shown that yoga may help limit the effects of certain conditions like asthma and PMS. However, it is also very well suited to reducing stress and anxiety. With a consistent practice, at each session, the body becomes both relaxed and energized. It may be the controlled breathing that targets stress best. Focusing on the breath takes the mind away from other worries.



Here is one asana anyone can try now as long as the back is healthy. It is called the cat pose. It increases familiarity with the body's center and helps with coordinating movement and breathing. Begin on all fours, preferably on a padded surface so that there will be less pressure on the knees. Make sure the hands are straight down from the shoulders and the knees are straight down from the hips. Rock forward and back gently to find the place where the spine is straight and the body is balanced. Inhale. On the exhale, pull the abdominal muscles up and curve the spine. Drop the head so there is a single semi-circular line running from the base of the spine to the top of the head. Inhale and release the pose.

Though becoming strong and flexible through yoga requires discipline and the drive to stick with it, the gains justify the effort. A sharper, calmer mind comes with greater physical ability.





Source: http://www.articlecity.com/

Vegan Black Bean Veggie Burger Recipe

Delicious Vegetarian Burger Recipe

This delicious black bean veggie burger works well as long as you follow the recipe and proportions as given. As far as the ingredients go, this is a very flexible veggie burger recipe. You just need to watch out for the dry/wet balance.

   

Ingredients:

• 2 cups cooked black beans
• 1/2 cup quick oats
• 1 Tbsp cooking oil
• 2 - 4 cloves garlic minced (depends how much you like garlic)
• 1/2 cup red onion, chopped fine

    

• 1/2 cup green or red pepper, chopped fine
• 1 large stalk celery, chopped fine
• 2 tsp cumin
• 2 tsp paprika
• 1 tsp dry ginger
• 1/4 tsp cayenne or chipotle pepper
• Salt and pepper to taste
• 2 Tbsp tahini
• 1 Tbsp soy sauce or Braggs Liquid Aminos
• 1 1/2 cup dry bread crumbs (4 slices dry whole wheat bread crumbled into tiny pieces (hint: blender or food processor works great)

1. Heat oil in a frying pan on medium low
2. Sauté garlic & onion in oil until soft
3. Add the celery & pepper, fry until softened and most of the liquid has evaporated
4. Mix in the herbs & spices and heat through

    

Mixing in a Food Processor:

1. Process all the ingredients except tahini and liquid seasoning until the mixture forms a loose ball. There should be recognizable bits of veggies and beans
2. Turn mixture out into a bowl. Mix in tahini and/or liquid seasoning as needed for the mixture to hold together well
3. Add more breadcrumbs if the mixture seems too sticky
4. Form the burger mixture into 10 equal sized balls, then flatten into patties 3 - 4 inches across
5. Cook on medium heat until brown, approx. 10 min per side
6. Fantastic with a little brown mustard, horseradish and sweet pickle   

 
Nutrition Info for 1 Serving (1 burger), 75g: 104 calories, 16g carbohydrate, 3g fat, 157mg sodium, 5 g dietary fiber, 5g protein, Estimated glycemic load: 6 This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Dietary Fiber, Vitamin C, Folate and Magnesium, and a very good source of Manganese.
Makes 10 large black bean veggie burgers.
Source:
http://www.savvyvegetarian.com 

A Simple Seated Meditation

Whether you are new to meditation or a seasoned veteran, this technique can be very powerful.
You are composed of both external and internal aspects; yet most people spend the majority of  time with the external. Meditation is a means for you to direct your attention to the opposite side, the internal. Let's face it. We are so wrapped up in the outside world, we neglect what is within us. Get in touch with what is within.


" What lies behind us and what lies before us are small matters compared to what lies within us. And when we bring what is within us out into the world, miracles happen."  Ralph Waldo Emerson

Instructions  for a simple, seated meditation that can help you to start developing a balance.

• Before you begin this meditation, make the decision to sit down and devote the energy of your mind, body, and heart to resting within stillness. This is a time to surrender to wakefulness, mindfulness, and awareness. Find a place where you will not be disturbed, i.e. a room where no one will come in, where the phone does not ring, where little or no noise can get in, etc.
  
  
• It is very important that you are physically comfortable when practicing this meditation. This will help prevent you from becoming distracted by bodily sensations that arise from physical discomfort. It is best if you sit upright in a comfortable chair. Make sure you are free from any tightness or restriction due to clothing.
  
  
• Take a minute to relax and establish a condition of ease in your body. Close your eyes and mouth, breathing normally through your nose. If it helps you to relax, take a few deep breaths.
  
  
• Your goal is to turn your attention inward, away from the outside world of thought and time, towards the domain of stillness. You need a point to focus your attention so that you can slowly withdraw from the external, chaotic side of things. This focus will be your breathing. Become aware of your breathing with each inhale and exhale. Once you are aware of your breathing, slowly begin to breathe into your abdomen. In other words, breathe using your diaphragm, not your lungs. The lungs expand downward instead of out during the inhale. If you do not know how to breathe with your diaphragm or it is uncomfortable, then breathe like you normally do. Just relax as best you can.
  
• Keep your attention on your breathing.
  Feel the inhale and exhale. Withdraw your attention from thoughts about the past or thoughts about the future. Withdraw your attention from all thoughts and let your attention become more and more immersed in the feelings of your breathing. Using your Will, hold your attention and just be with your breath.
  
  
• Continuously recall your mindfulness, your awareness to the inhale and exhale of your breath. If you find yourself distracted with thoughts, gently bring your attention back to the feeling of your breathing. With each breath, allow yourself to be in the present for really, it is only the present that exists. In the present is where you can discover deeper levels of your mind and being.
  
  
• Now that you rest with your breathing, slowly turn your attention inwards and find the stillness in your mind. As you find the silence, be with it. Become the stillness. There is no reason to have any thoughts at this time. You have plenty time all day long to be with thoughts. Now is the time for stillness. Feel the silence and rest in it. If you find yourself distracted with thoughts, place your attention on your breathing again and withdraw from your thoughts. Then slowly turn back towards the silence.
  
  
• If it becomes difficult to find the silence or rest with it, try repeating the word "om" (as in dome) in a natural repetition. Say the word silently within your mind. Feel the vibration of the word as you repeat it and immerse yourself in it. If you find yourself distracted with thoughts, slowly bring your attention back to the repetition of the word.
  
  
• Don't worry if you find yourself thinking a lot. This is normal. Over time, you will gain the ability to quiet yourself more and more. Like anything else, it just takes practice.
  
  
• If you experience some physical discomfort during the meditation, make the necessary adjustments to bring yourself back to the comfort zone. The adjustments might be very subtle muscular, skeletal, or attitudinal shifts. Just do your best to relax and remain as still as possible during your meditation.
  
  
• Try practicing this meditation once a day in the evening for about 15 to 20 minutes. Make it a special part of your daily routine. As you become accustomed to your practice, add a morning meditation for the same amount of time.

Finding the stillness within will be the most challenging task you can ever face, for silence is totally foreign to the condition of our minds. This will take persistent practice on your part. Nevertheless, it is possible provided you are determined.
Meditation can be very profound and meaningful, for the effects of resting within silence will be felt in your daily life. Combined with regular exercise, it becomes an excellent stress reducer. It gives you the opportunity to enjoy new meaning and appreciation. Meditation is one of life's paradoxes, for within silence is everything.
Resource: www.summum.us/meditation/simple.shtml

Promise Yourself

To be so strong that nothing
can disturb your peace of mind.
To talk health, happiness, and prosperity
to every person you meet.

To make all your friends feel
that there is something in them
To look at the sunny side of everything
and make your optimism come true.

To think only the best, to work only for the best,
and to expect only the best.
To be just as enthusiastic about the success of others
as you are about your own.

To forget the mistakes of the past
and press on to the greater achievements of the future.
To wear a cheerful countenance at all times
and give every living creature you meet a smile.

To give so much time to the improvement of yourself
that you have no time to criticize others.
To be too large for worry, too noble for anger, too strong for fear,
and too happy to permit the presence of trouble.

To think well of yourself and to proclaim this fact to the world,
not in loud words but great deeds.
To live in faith that the whole world is on your side
so long as you are true to the best that is in you.

― Christian D. Larson,

Your Forces and How to Use Them

The Best Vegetarian Chili EVER!

It’s got the smokiness of traditional meat chilis, but is much healthier and vegetarian friendly. The smokiness in this recipe came from a favorite blogger, Kath Eats. Her secret is adding a bit of unsweetened cocoa powder to the recipe, and honestly it make all the difference.

 

 

 

 

 

 

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 12 ladles of chili, or 6 servings

Serving Size: 2 ladles

Calories per serving: 300

Fat per serving: 1.7g

Nutritional Information Per Serving (2 ladles of chili, 1/6 of the recipe): 300 Calories, 1.7g Fat, 800mg Sodium, 61.8g Carbs, 20.2g Fiber, 4.3g Sugar, 18.1g Protein

Ingredients

• 1 15oz can Kidney beans, drained and rinsed
• 1 15oz can Black beans, drained and rinsed
• 1 15oz can Pinto beans, drained and rinsed
• 1 cup frozen corn
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1 red onion, diced
• 1 28 oz can crushed tomatoes
• 1 cup vegetable broth
• 5 garlic cloves, minced
• 1 heaping tbsp chili powder
• 1 tsp cumin
• 1 tsp coriander
• 1 tsp Ghirardelli cocoa powder (unsweetened)
• 1/2 tsp garlic powder
• 1/4 tsp (or a bit less) cayenne pepper
• A couple splashes of soy sauce
• 1/2 tsp salt
• Black pepper and paprika to taste

Directions

1. Chop the garlic, onion, and bell peppers. Saute lightly over medium high heat in 1-2 tsp olive oil. Meanwhile, wash the beans until all of the canning liquid is gone.
2. Once the veggies have sauteed for about 5 minutes, add everything else into the pot (tomatoes, beans, spices, etc.). Bring to a boil. Reduce heat and simmer for 30 min or longer as needed.
3. Once the chili is done cooking, you can top it with anything you like: 1 Tbsp cheese, fat free sour cream or 0% greek yogurt, or tortilla chips. I served mine with a piece of cornbread (of course)!

 

Adapted from KathEats.com