Still On The Road

After doing staff trainings in Whole Foods in San Francisco and surrounding area for a week, I attended and spoke at World Vegetarian Day in Golden Gate Park. It was bigger than last year and also spanned two days instead of one. Then it was on to the east coast. Natural Products Expo East was in Baltimore this year, switching for Washington, DC the year before. It was a good event. Lots of knowledgeable people who really knew what they wanted. It was nicely understated, in contrast to the more glitzy Expo West that happens annually in Anaheim each spring.

After that, more staff trainings in Whole Foods and other stores from Philadelphia to New Jersey. I’m now on the last leg of this trip, another 10-days, spending it in the Boston area.

Anyway, here is another article to do with stress and its relationship to food. I notice a significant improvement in not only my ability as an athlete when paying close attention to diet, but also to my ability to work harder in general.

Stress and its relationship to food

An important fact to be aware of is this: The body’s response to stress is the same, whether it be the physical demands of sport, the environmental strains of breathing polluted air, a poor diet or the hectic pace at which most of us now live. A full, productive life will undoubtedly be a catalyst for an elevated stress level. Stress slows progress and therefore it must be minimized for us to reach our full potential. Success at anything starts with the ability to effectively cope with stress.

I believe the greatest impact we can have on overall stress reduction, is dietary. It is estimated that as much as 40% of all stress can be attributed to a poor diet, something I call nutritional stress. Contributing factors include over-consumption of processed foods and the under-consumption of nutrient dense whole foods that support biological function, activity level and regeneration. Consistently eating acid-forming foods is also a culprit.

My book THRIVE shows how a properly implemented whole food, plant-based diet can help alleviate nutritional stress, while poor dietary choices can exacerbate it. The solution is not as simple as just withdrawing from stress; it’s about reducing nutritional stress and making our diets work FOR us rather than against us. So what can we do to reduce nutritional stress? First, I suggest a shift towards plant-based whole foods. Whole foods, as opposed to refined and processed foods, provide nutrient rich nourishment that our body needs to function and regenerate optimally. As a general rule, the less that has been done to food, the more nutritional value it will have. Once the body has been provided with the nutrition it desires, its hunger mechanism shuts off, reducing cravings and the tendency to overeat.

Plant-based whole foods also help support an alkaline environment in our body, whereas all animal products are acid-forming. Because our body’s ideal pH is slightly alkaline, our diet should also be slightly alkaline. Acidic foods such as animal protein, sugar, caffeine, and processed foods tend to deplete our body of alkaline minerals such as calcium, magnesium and potassium, making us more susceptible to chronic and degenerative disease.

l admit that one thing many processed and refined foods have in their favour is the convenience factor. Traditionally, whole foods have been time consuming to prepare but they don’t have to be. An easy and convenient way to incorporate more plant-based whole foods in your diet is through a daily shake or smoothie. It’s easy to pack nutrients into liquid form, which improves absorption and requires less energy to digest. I have one or more nutrient-packed shakes daily to insure that I get all the nutrients I need to support my activity level and induce a quick recovery.

Ideally, a shake should contain all the elements of a compete meal; protein, carbohydrate and fat. Also, as a athlete who eats sole plant foods, I like to take this opportunity to pack in some of my favourite, nutrient dense foods. I always start each shake with four main ingredients: Hemp protein, ground whole flax seeds, chlorella and maca.

Hemp protein is a raw whole food source of complete protein. So, for those of you who wonder where I get most of my protein, the answer is primarily from hemp foods. Hemp protein is alkaline, easy to digest and full of vitamins, minerals, antioxidants, enzymes and fibre.

Whole flax seeds (avoid flax meal which has had most of its health promoting oils removed) are the richest source of Omega“3 fatty acids in the plant kingdom and a great source of soluble and insoluble fibre. I like to buy whole flax seeds, grind them up myself in a coffee grinder and then store them in the fridge.

Maca is a South American root vegetable that acts as a powerful adrenal tonic. During times of augmented stress, I highly recommend taking maca daily; 2.5 grams or more. Also high in sterols to assist in strength gains, maca is an important food for athletes.

Chlorella is another staple of my nutritional stress reduction program. A prolific, freshwater algae with a protein content exceeding 65%, chlorella is one of the most nutrient dense superfoods. Highly alkalizing, chlorella contains the highest concentration of chlorophyll in nature.

After my four favourite foods above, I’ll also mix in a banana and or a pear. Berries are excellent as well because they are rich in antioxidants. Sometimes I’ll blend in raw pumpkin seeds for iron and ground sesame seeds for calcium. Try raw carob powder for additional flavour and variety.

Whole foods provide the body with premium fuel to perform at its peak plus they supply superior “building blocks� for the body to reconstruct new cells after exercise. This is the basis for creating a biologically younger body. Along with regular exercise, high quality whole foods are the best way to reduce nutritional stress, speed up the regeneration process at the cellular level, and improve health and performance.


  • anita

    Dear Brendan,

    Thank you for sharing your discovery of a life of vitality. There is much I can learn from you.

    Your pursuit of health, strength, productivity and fullness leads me to venture into a quest for peace in the midst of an ailing society.

    Peace, (hebrew root, slm) Salom:

    to be complete, whole, to live well,
    harmony, prosperity, success, fulfillment, victory, absence of war…

    appreciative Vega fan

  • Brendan

    You're welcome Anita. I'm glad it's helpful for you.


  • shane

    hey, I have cross country meet (8 km) this thurs. In your experience, what are good ways to "carbo" load? Is being a vegan advantageous, since fruit eating provides a net gain energy days be4 a big event? Also where do the b vit's you obtain primarily come from? How can vegans include more.
    Grd. 11 bio is really interesting since we get an in-depth look at cells/what their made of..after reading THRIVE, it makes perfect sense about the building blocks you speak of for our cells.

  • Brendan

    Hi Shane,

    I’ve found a high-fruit diet is definitely advantages for keeping the muscles well stocked with fuel. The high net gain of fruit will make it so that not as much energy needs to be used to assimilate it, so you will be left with more energy, great for racing.

    I get most of my B vitamins by simply eating lots of healthy food, fruit and vegetables. Also, of course Vega is a good source, so is nutritional yeast and many pseudo grains (often referred to as grains but are really seeds) such as amaranth, quinoa and buckwheat. Remember also that once you have enough B vitamins, which is east to do, more will not be an advantage. It’s extremely rare for a person who eats a reasonably healthy diet to be low in B vitamins. B 12 would be the only exception, it can be found in Vega of course from the chlorella that’s in it as well as nutritional yeast and even un-washed organic root vegetables such as beets and carrots.

    Have a great run on Thursday!


  • shane

    Wow thanks! good luck on any upcomming races/tours aswell!

  • gliving

    [New Post] Still On The Road – via #twitoaster
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