Free Run

I recently started up a new hardcore cardio workout regimen called H.I.I.T. (High Intensity Interval Training) and it does wonders. High intensity interval training is much more effective than steady, long-paced cardio because you take in so much more oxygen during the high intensity intervals that your body has to work harder to replenish all of that oxygen, thus, it keeps working hours after your running, burning more fat and calories as it uses the energy to replace the oxygen.

My HIIT consists of the following:

1) Stretch
2) 2-3 minute warm up walk/jog
3) 15-30 second intense, as fast as you can SPRINT
4) 2 minute walk/jog

Repeat steps 3 & 4 six to ten times, followed up by a 2-3 minute cool down and stretching.

A good run starts with great shoes. I just purchased a pair of Nike Free Run 3+ running shoes and they are super light, and perfect for my cardio training. I highly suggest buying a pair (more colors and options are available online) Click the link on my blog!

The Sweet Life- Vegan Goodies

I recently tried to venture away from the typical fruits and vegetable diet of my vegan ways due to an immense craving for chocolate chip cookies. After a quick search on the Internet, I came across some phenomenal vegan chocolate chip cookies. Instead of using eggs and butter, like in regular cookies, I used olive oil (much healthier, anyways) And after about 25 minutes, voila! Chocolate chip cookies! You can't even taste the difference! Here's where I found the recipe Vegan Chocolate Chip Cookies- Erica's Sweettooth

Also, after receiving a recipe from my aunt for gluten free pancakes, I used some chia seeds and water in place of eggs, and almond milk in place of dairy milk, and I made some phenom-tastic pancakes. Better than regular pancakes! 

The Replacements

Going vegan might be hard for some people because they might not know what to substitute for their favorite meat or dairy product. Check out the list I have concocted to help you move past the fear of letting your favorite animal-based foods go:

Bad Guys                                                          Good Guys

1.) Milk                   replace with                 Almond milk, rice milk, or coconut milk
2.) Eggs                  replace with                  Ener-G Egg replacer
3.) Margarine          replace with                 Vegan margarine        
4.) Turkey               replace with                  Tofurkey
5.) Cheese               replace with                 Vegan Cheese  
6.) Meat                  replace with                  Veggie Meat (i.e. Veggie burger, veggie dogs, etc.)


Cutting back on these main animal-based foods and replacing them with their vegan counterpart will do a tremendous amount of good for your body, and you will feel it.

Mind Over Matter

When it comes to anything in life, it's all about believing. This hold especially true in dieting and exercising. It's hard to stay away from food thats bad for you because it looks, tastes, and smells so amazing! But (and there's always a but) that's exactly why its bad for you. The artificial flavoring, food dyes, fillers, and so on are chemicals that aren't supposed to go in our body. Thats why our body neither produces them or requires them to function. Let's take a look at this bag of Cool Ranch Doritos that my dad snacks on at 2 a.m. (bad diet technique as well):  Maltodextrin, Monosodium Glutamate, Dextrose, Malic Acid, Sodium Acetate, Sodium Caseinate, Disodium Inosinate, Disodium Guanylate.

And that's just the tip of the iceberg. First off, thats a lot of sodium. High sodium intake can lead to major cholesterol problems and high blood pressure. And take it from a guy who has sat with his father in Intensive-Care-Unit after two major carotid artery surgeries (due to strokes) TOO MUCH SODIUM IS BAD.

Back on track. Half of the ingredients in this bag of Doritos sound like the chemicals I used in chemistry class (you know, the ones where you have to wear goggles, gloves, turn the fan on, and make sure NONE of it touches your skin?) Well if thats the case, why on earth would I want to ingest them? And Malic Acid? That just sounds unnatural and painful.

I know junk food may taste amazing, but the damage it causes to your body is unmatched. Some people may not like fruits or vegetables right away- that's fine. It takes some getting used to! Just keep the thought in the back of your mind that it's worth the health benefits and it's gonna help keep you off that hospital bed (and save you from atrocious medical bills). You have to have a positive attitude and believe that eating healthier food can taste great and is good for your mind, body, and soul!

As I read all the labels on food I buy now, I have a general rule of thumb: If a product contains things I can't pronounce easily or if it sounds like a chemistry experiment, I don't buy it.

Next time you go grocery shopping, read your labels. You'll be surprised at what your favorite food has in it.

Just some food for thought. And yes, that's organic and all natural.

23 Days Later

23 days deep into the vegan diet and I have lost 20 pounds. 20 pounds of fat, that is. I'm still gaining strength in my workout. I'm full of higher, long lasting, vibrant energy. Waking up isn't a chore anymore.

Life Make-Over

In my quest to live an extremely healthier life, I've been spending countless hours reading labels, researching nutrition facts online, and reading books. One book I came across that was recommended to me was the book, Natural Cures "They" Don't Want You To Know About It's really quite intriguing and makes me question just about everything I use or do in my day to day life. For instance, showering. A shower (with regular, unfiltered city water, is bad for you. It contains so much chlorine and other chemicals that your skin just soaks up. This doesn't sound one bit healthy to me. Read the book and change your habits. Its really quite hard to try and avoid everything, but reducing as much as possible is a great start. If we get back to the basics and how we were supposed to live before technology and scientific methods of purifying and creating new foods came about, we can live long, fruitful, and enjoyable lives. Since there's not enough time in a day, I plan to extend my amount of days on Earth. That way I have plenty of time to do all the things I want.

Food Choices

What can you eat as vegan? This is the million dollar question. Fruits, vegetables, nuts. Basically, anything that comes from the ground is fair game. Absolutely no dairy or meat! I personally like to eat apples, bananas, oranges, mangos, lettuce, spinach, potatoes, gluten-free pasta, legumes, peas, peppers, onions, walnuts, almonds. The options are endless! It takes a little bit of time and research, but finding great food options is pretty simple.

Meat Lover to Green Machine

Let me start off by saying I never thought there would be a day when I would call myself a vegan; I always thought people who pursued that lifestyle were odd and not normal.

Growing up with a meat-cutter as a father, I've experienced just about every meat possible, and I've had some sort of meat just about every night at the dinner table. And I loved it. Meat was my best friend; it smelled phenomenal when being cooked, tasted great when I would devour it, and left me feeling satisfied. Not to mention the protein that came with it (as an athlete, this really peaked my interest).

However, there comes a time in everyones life where the status quo and their everyday beliefs and routines are disrupted- completely turned upside down, and you don't know what to believe. For me, that day came about two weeks ago. After watching a documentary film titled Forks Over Knives, I was scared silly. And I had every right to be. Needless to say, if you haven't seen this film yet, you absolutely need to. It's available on Netflix or their website (forksoverknives.com). Once I realized the damage that meat does to the human body, I became repulsed. I needed to change. But I've ate meat my whole life, how can I just change something I've been doing for about eighteen years? Easily. Look at the facts. The benefits of a vegan lifestyle are vast; more energy, and HIGH energy; better all around feeling, healthier organs, cleaner arteries, reduced risk (and in some cases reversal) of major diseases (like hypertension, cancer, heart disease), and not to mention you're doing the environment and the earth a HUGE favor by eating lower on the food chain. 

So, with a heavy heart and a scared mind, I quit eating anything that came from an animal, cold turkey (no pun intended). I've loaded myself up on fruits and vegetables I've never even known existed. And this is coming from a guy who stuck to apples and the occasional carrots. Two weeks into the vegan lifestyle, and I must admit, I feel tremendous! I'm packed with energy, I get more quality sleep, I can focus better, and not to mention I've lost about 12 pounds of fat already. 

While losing 12 pounds wasn't exactly my goal (I was actually trying to bulk up a little this summer) I must admit I'm happy how it's turned out. I'm much more toned than normal, and I feel great. 

The downside of not being able to eat animal products means I'm scarce on protein intake- no milk, no meat, no eggs, what do I do?! Well, after a trip to the closest Whole Foods store, I found a vegan protein shake called Garden of Life Raw. It's loaded with 34g of protein (better than most whey proteins!) B-vitamins, amino acids, and so much more that the body needs, that it doesn't get through meat, to function. SO, if you ask me, I'm getting a great deal by sacrificing animal products because I would have never been taking in the nutrients of my new Rsw shakes. 

Now, I'm not saying you have to watch the movie and go all gung-ho like I did. But, give the movie a shot and at least cut back on the animal food consumption, and reap the benefits! If all else fails and you still decide to continue how you eat now, at least you're a little more knowledgeable about nutrition.