Staying "High Carb Vegan" While Travelling

As I mentioned in my previous post, I travelled around Europe last month.

I took a total of 7 flights (counting layovers), a few intercountry buses, and a train.
Some of the flights were very long and with long layovers.

So, how did I do to keep my diet on plan and not slip up?

...The answer is in that sentence. PLANNING.

I knew I was going to get hungry during the trips, and I knew I couldn't trust the airlines for getting enough (good) food.

So what I did was to ALWAYS bring fruit (dried and fresh) with me in my carry-on bag.

The specific choices were: apples, dates and fresh figs.
All these options travel well, don't spoil easily, and are quick and easy to grab and eat.

I would bring up to 1 kg of dates/dried figs and a bag of apples for a long trip or if I knew I wouldn't be able to stop somewhere to buy something or to cook.

I have to say that that worked pretty good.

In those long flights where they served food, I asked if they had any fresh fruit to give me instead of the meals. As it was expected, they didn't give me more than a big apple and a mandarin (but that's better than nothing, lol).

During my staying in Europe, I stayed either with friends or in hostels. Since I wouldn't spend too much time inside (I would walk around during the entire day), I ate mostly fresh fruit for breakfast and lunch, and cook some rice with vegetables at night. Some days I would eat nothing but fruit for the whole day.

Fruit is easy to get in ANY city of the world. Sometimes it is better quality, sometimes it is cheaper, but you can always get it. You just have to look for it.

I don't think there is anything better than fruit to eat on the go. A bunch (or two!) of bananas, a box of persimmons, a bag of clementines. There are many options and it's QUICK and EASY!

In supermarkets or in health food stores you can also get a wide variety of dried fruit or 100% whole grain rice cakes, which can be another good option..


So, that's my experience travelling while keeping the diet in check. PLANNING and DETERMINATION is what it takes. Anyone can do it!

I'm Back!

Hey guys! I'm back!

I'm sorry I haven't been able to keep this active during the last month, but I have been through a lot of stuff!

I had to leave Israel temporarily, so I decided to take a trip to Europe as a backpacker for a couple of weeks (it was my first time there, and it was pretty exciting!), and then come back to Argentina, to stay here for a few months before returning to Israel again.

I had the chance to visit a few cities: Amsterdam (Holland), Lille (France), Dublin (Ireland) and Barcelona (Spain).

As I said, I had a great time in each place, and even had the opportunity to run a half marathon in Marcq En Baroeul (France), where I got a new PR (1:31:07), and a 5k parkrun in Dublin, where I got also a PR (19:47).

I kept up with my running during my whole journey, which allowed me to traverse many places that I wouldn't have seen if I didn't spend so much time on my feet.
I also walked quite a lot everyday (probably about 3-5+ hours!)

Back in Buenos Aires, after 3 days of arriving, I ran the Buenos Aires Marathon, where I got a new PR as well (03:20:55). It seems that all that training during the hot summer in Israel really paid off!


Anyway, just wanted to say that I'm having more time again to keep the Blog active, so stay tuned for new posts coming soon!

Crushing it at the Buenos Aires 42K

 

Cooked Food Is Poison... REALLY?

If you are into the "raw vegan world" you might have heard or read that claim.

What do those people base their claims on, though?

Well, they mostly base it on their beliefs, and that has nothing to do with science.

Is a baked potato really poison to us? What about steamed rice? And boiled broccoli? You may be laughing, but some people are really militant about this subject, and they totally believe what they're saying.

They basically claim that cooked food is poison because foods like grains contain phytic acid (which is NOTHING like a poison, some scientific studies even say it may be an anti-carcinogen), opioid peptides (but wait, even spinach contain those substances!), oxalates (again, many fruits and vegetables contain also oxalates) or solanine (which could only be a problem if you ate GREEN potatoes, who does that?) to name a few.

They also argue that when you cook food you're essentially eating "dead food", that is devoid of nutritional value.
Yes, when we cook food we lose some nutrients (especially vitamins, since minerals are more heat stable than the former ones), but we don't lose them COMPLETELY. There may be a ~10%-~50+% loss, depending on the method used for cooking. We could still get, potentially, all our vitamins and minerals by eating only a good variety of cooked foods (although I don't recommend doing that!).

Finally, many people who ate only raw foods for a certain period of time and then went back to eating cooked food, say that they experienced heavy symptoms such as headaches, fatigue, dizziness, bloating and even vomiting. But does this prove that cooked food is the culprit? NO, it doesn't.

I've been there, done that, and yes, I got bad symptoms from eating BOILED POTATOES after eating only raw fruits and vegetables for weeks on end.

This is actually due to a simple explanation. When you eat only raw fruits and vegetables, your digestive system gets used to dealing only with those foods, that are actually very easy to digest. Thus, your digestive system gets WEAK, and when you decide to eat grains or even tubers, like potatoes, you experience some degree of discomfort.
Keep eating those same cooked starches that "made you sick" for a couple of days or weeks, and your digestive tract will get strong again and more efficient at digesting them.

I must emphasize that THERE IS NO SCIENCE behind the "cooked food is poison" claim.
Even ALL the HIGH CARB VEGAN doctors promoting that kind of diet agree that eating both raw and cooked foods is best for health and that there is no advantage in eating a fully raw food diet.

Diets Always Fail

The word "diet" tends to have a negative connotation in our society.
People go on a diet in order to lose weight, gain weight, "detox", etc.

It's something temporary, that comes to an end as soon as the initial goals are achieved.

We don't want to go on a diet. What we want to do is to make a lifestyle change. We want to change our dietary habits and replace them with healthier choices.

When you see your diet as your dietary habits or lifestyle, you are acknowledging that it's something for life and not something transitory.

When we are on a diet, that is restricted in certain standards, we are setting ourselves to failure. As soon as we eat THAT food that is prohibited in our diet, we lost the battle. And then it may happen (and I'm sure many of you can relate to this, lol!) that since we already failed, we can allow ourselves to eat whatever we want again, until "next Monday", when we will start the diet over again!

On the other hand, if we don't follow a "diet", there are no breakdowns or defeats. WE DECIDE OURSELVES what is the best for us to eat, health-wise, and if on occasion we opt to eat something that is not that healthy, it's nothing more than our free will. No regrets and no guilt.

In short, what we want to do is to CREATE HEALTHY DIETARY AND LIFESTYLE CHOICES that will, over time, become simply our habits and part of our daily routine.

Why Dried Fruit Is Not A Good Staple

Dried fruit is a very dense and concentrated food. It provides a lot of nutrition, as well as energy.

Many people, especially those who are into the raw food diets, use dried fruits (mostly dates) as a staple food. 

I think that's a terrible mistake and probably why many start to develop health problems which eventually lead them to abandon the high carb vegan diet.

DRIED FRUIT IS BAD FOR YOUR TEETH

Dates and other dried fruits have a very low water content, which make their sugars stick to our teeth, feeding the bacteria present in our mouths and thus causing dental decay.

DRIED FRUIT MAY CAUSE DIGESTIVE ISSUES

They are very high in fructose and that, together with being devoid of water, makes them harder to digest. Eating dried fruits in big quantities may cause gas, bloating and indigestion, in particular to those with fructose malabsorption.

DRIED FRUIT DEHYDRATES YOU

Have you ever tried to eat a relatively big amount of dried fruits in one sitting? Unless you are properly hydrated prior and also drink a lot of water during and after eating them, they will dehydrate you, making you feel tired and sluggish

DRIED FRUIT IS ADDICTIVE

Their high sugar concentration makes dried fruit to be addictive and difficult to stop eating for many people, which might lead to overeating and a consequent weight gain.

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Soaking the dried fruit for a couple of hours before eating would decrease the negative impacts to a certain degree, as well as rinsing our mouths with water and/or brushing our teeth right afterwards.

Eating dried fruit as a staple just for the sake of "staying raw" is risky and silly. 

Let alone that there are no proven benefits of eating a 100% raw diet in contrast to a cooked plant based diet, but whatever benefits there might be, I highly doubt could be achieved by eating a sub-optimal choice such as dried fruit in big amounts.

Having said that, I'm not totally against dried fruit, and I think it has their place. There are certain moments where dried fruit can be a good option.

For example, dates are my first choice for fueling long runs or hikes. They serve great for that purpose, when you need a quick burst of energy and need something calorie dense and easy to carry.

They're also good as a small snack or when you crave something dense and sweet (like a dessert) and want to choose a healthy alternative rather than eating some kind of junk food like candy.

You Don't Need A Gym To Get Fit

There are infinite options on how to exercise and get fit without a gym membership.

Depending on your current fitness level you can determine what method/s to use.

For someone who is overweight and hasn't done any kind of exercise in years, a good kick start would be to incorporate a brisk walk into your daily routine as well as some easy body weight exercises such as jumping jacks, modified push ups (using your knees for assistance), crunches, hyperextensions and half squats in order to start strengthening the muscles.

On the other hand, for those who already have some kind of fitness, you can perform more challenging exercises such as burpees, full (deep) squats, regular push ups, walking lunges, chin ups and pull ups.

When people get to the point where all those exercises are no longer very hard to perform, I advice resorting to the cheap yet wonderful resistance bands.
You can get a good set of bands (each color has a different tension) for less than u$s 20 on eBay, and with some creativity you'll be able to work out every single muscle of your body.

I'm a big fan of resistance bands for when you can't have access to a gym. They're travel-friendly and you can get a really tough workout anywhere and achieve a lean and fit looking body with their help.

The exercises that you can execute with them are literally ENDLESS and as wide as your own imagination.

Of course, for those who are interested in bodybuilding it would be better and more fruitful to get a gym membership, but if your goal is to get in shape and attain a respectable level of fitness, know that these are some of the multiple options that you have.

Be Thankful For What You Have

Things have not been easy for me during the last couple of weeks.

As you know, I live in Israel. In southern Israel to be more precise.

The rockets attacks from Gaza have been continuous and, to be honest, I've been quite paranoid about it.

The Code Red siren warning about an imminent rocket attack can sound at any moment, and where I live we only have about 15 seconds to find a safe place to hide.
Since I don't have a shelter (bullet/bomb proof room) at home, I've been going somewhere else to sleep at night, where I can feel more secure.

Living in a situation like this would surely be hard for anyone, but it makes you feel thankful for what you have.
Many people take for granted having a shelter, food, health, etc., and focus on superfluous material things that are totally expendable.

Don't go blind. Don't be greedy. Focus on the basic things you have and be thankful for them. Many people would die for having just half of what you've got.

Calorie Restriction For Longevity? NOT.

It really boggles me that some people practice conscious calorie restriction for longevity reasons.

Calorie restriction has been proven by scientific studies to increase lifespan in animals.
We don't know if in humans it would have the same effect, but it makes sense, since by restricting calories we lower our metabolism, thus slowing down the aging process.

But it seems that the benefits of calorie restriction for longevity could be achieved only by restricting our protein intake (especially that coming from animal products).

This is an interesting video of Dr. Michael Greger where he explains how that might work:

My thoughts on the subject are that even if calorie restriction really prolonged our lifespan by a noticeable amount of time, why would we choose to live our life miserably just for a few extra years? Why would we want to live longer if our life was so wretched?

Dr. Greger explains very well the side effects of calorie restriction. It makes us feel sick and miserable, so I can't understand why someone would want to live to 100 years in that manner.

Personally, I would rather live to 70 feeling great and energized than to 100 feeling tired and ill.

Those who endorse calorie restriction also warn against doing heavy (or even moderate!) exercise, because that puts a stress on the body, and increases our calorie needs, which is, according to them, counter-productive for extending our lifespan.

But let's look at nature. I don't see any animals purposely restricting calories.
Generally speaking, carnivores only eat when they catch a prey and fast the rest of the time. They're adapted to do that.
But what about herbivores/frugivores/"plant-eaters"? Have you ever seen an orangutan or a gorilla calorie restricting? NO! On the contrary, they're eating all the frickin' time!
The same happens with cows, horses, rabbits, and other herbivores.

If we didn't have access to food, we would fast. But if food is plentiful, it's silly to think about restricting our food intake intentionally.

As long as we choose the right foods, there is no need to restrict anything. Our appetites are our best guides.

Do We Need To Eat Salt?

Have you ever met a salt deficient person? ...Me neither!

Sodium is an essential nutrient, which we get plenty of, when we follow a plant based diet. Leafy greens, celery, roots and tubers (such as carrots, potatoes, sweet potatoes and beets), melons, etc., are all very rich in natural sodium.

Our needs for this nutrient is very low. We can get by eating as little as 100-300 mg a day.
The truth is that our bodies are very efficient conserving sodium within the body. The less we consume, the less our bodies excrete, whereas the more we get, the more our bodies release.
High carbohydrates diets help the body retain more sodium as well (insulin increases fluid retention).

I have cut added salt from my diet about 8 years ago. In the last 3+ years that I've been eating a "high carb vegan diet" I've been even more meticulous about it. No canned foods or processed foods to prevent eating any table salt at all.

I tend to average between 200-400 mg of natural sodium per day. Sometimes I might get more if I eat a lot of carrots, beets or other high sodium foods, but that doesn't occur very often.

We know that when we exercise vigorously we increase the nutrients requirements, but despite of having run consistently during the last few years (last month I ran a total of 360 km, in the hot summer), I have never experienced any issue due to low sodium (no headaches, dizziness, muscle cramps, etc.).
My sweat is not salty at all, which proves that when our sodium intake is low our bodies conserve what they have. Isn't it amazing?

On the other hand, many people suffer from eating TOO MUCH sodium (from table salt). Excess sodium makes us retain fluid, potentially causing high blood pressure (which is linked to strokes, heart disease and other illnesses)

Most cases of hyponatremia (low sodium in the blood) are caused by overhydration and not from undereating salt.
There are always cases of endurance athletes drinking too much water during the events, thus diluting the blood sodium levels and getting in a hyponatremic state.
But how many people do we see getting hyponatremia from avoiding salt? You probably have never seen a single case, and might never do.

In my last year's blood test my sodium levels were perfect, as well as the other electrolytes tested (calcium and potassium).

I believe that we don't need to add any salt in our diets. I don't think it's natural nor healthy, as we can meet our sodium needs by eating whole plant foods.

Fat Adaptation In Endurance Sports

In the last years there has been a trend in endurance sports to train your body to become more "fat adapted", meaning that your body can learn to burn more fat instead of glycogen to fuel your endurance activities, such as running or cycling.

This is definitely something that many people look into, since our bodies have many thousands of calories stored as fat, whereas our livers and muscles can only store very limited amounts of glycogen (around ~400 g-600 g total).

During a long event, such as a marathon, ultramarathon or an Ironman, our bodies would deplete our glycogen stores, making fueling a very important part of the equation

If our bodies could switch to use our own stored fat as fuel, then we wouldn't need to use as much food to restore our glycogen deposits. 

That's all cool, but people get something wrong.

They are going on very low carb diets in order to reach that state of fat burning adaptation! 

They are sacrificing their health just for the sake of reaching that physical acclimatization.

Well, to me, that's like throwing out the baby with the bath water.

We all know that low carb diets are no good from a health standpoint. They're generally high in animal products (such as meats, eggs and butter) as well as very high in fats, such as oils, nuts and seeds.

So, the point is that in order to reach the fat burning adaptation there is NO need to change your diet!

I have reached that state just by following two simple paths:

-Fasted aerobic sessions

-Intermittent Fasting (IF)

Personally, I have always liked to run first thing in the morning, before having breakfast. I feel lighter, and better overall.

I know that many people can feel light-headed to train fasted, but that's because they are simply not used to it, and that's why if you are looking to start fasted training you should break into it progressively.

I've built my way to be able to run up to ~35 km (that's almost 22 miles, for you, Americans :) without eating anything before or during the run.

I can go to run a marathon in a fasted state fueling on only ~300 kcal during the whole thing.

So yes, fasted training is, to me, THE BEST way to train your body to use fat as fuel while sparing the stored glycogen.

The other method is Intermittent Fasting. I have a whole blog post about the topic, but basically consists in getting in all your calories within a 8 (or so) hours, and fasting the other 16 hours.

By combining both FASTED TRAINING and INTERMITTENT FASTING you can achieve the so wanted FAT ADAPTATION.

That's it, folks. You can get fat adapted while still getting the best out of your High Carb Vegan Diet!

The "Paleo Diet" Makes No Sense

We have all probably heard of someone who is on the "Paleo Diet".

They definitely got SOMETHING right, and that is that WHOLE FOODS are the way to go, BUT, there are many things that bother me a quite a bit...

Let's look at their food pyramid first:

First of all, they put MEAT (all kinds) at the base of their food pyramid. And I ask... REALLY?

Even in the aboriginal tribes that exist today, they HARDLY eat meat as a staple of their diets.
Meat is an unreliable source or calories. They can get it only when they go hunting and have good luck finding and catching something..

Most tribes today thrive on a diet based on grains or tubers. Corn, potatoes, rice, etc.

So, if even organized tribes can only get meat on occasion, what do you think would be left for the paleolithic man? I seriously doubt that he could get any kind of meat very often.
He probably relied more on fruits and tubers to get his energy from, and supplemented with insects (such as worms) or eggs, when he could find them.

Getting back to their allowed foods, and I saw a controversy regarding this, depending on the author or "guru" promoting this kind of diet, they oftentimes limit their sweet fruit intake (they're missing out!) and focus only on tart fruits, like berries.
Well, I don't understand the science behind this, since sweet fruit was, is and always will be a natural food for us, and I think that there is a reason why our bodies always look for the sweet taste. Our tongue has taste buds for sweetness and we even have an enzyme in our saliva to predigest carbohydrates. We are adapted to eat all kinds of fruit.

Another thing that bothers me is that they tend to allow oils as well. Now you tell me, how are oils natural? They're all processed and are 100% fat with 0 nutritional value.
How would the caveman get oils? Maybe he would eat some nuts and seeds when in season, but never PURE oil!

Also, most if not all the meat that they eat come from animals that didn't exist back in time, and that already makes it an unnatural diet.

Finally, I think they don't understand that our bodies are made to run on carbohydrates. There is science behind this, but anyone should also be able to come to that conclusion just by using some common sense.

They argue that our brain is composed of mostly fat. That is true, but so what? Our muscles are made mainly of protein, yet they use a big deal of glycogen as energy.

It absolutely makes no sense that most of our calories back in the day came from fat instead of carbohydrates.

Again, meat (protein and fat) was an occasional food, and the caveman very likely relied on fruits (when in season) and tubers (throughout the year) as his daily energy source.

Intermittent Fasting For Health And Weight Loss

For those who are unfamiliar with IF (Intermittent Fasting), it consists on cycling periods of eating with periods of fasting.
You basically eat your normal amount of food in a certain time frame. It’s not a diet, but just a pattern of eating.

There are many popular ways of intermittent fasting.

One of them consists on fasting for a full 24 hours during two non-consecutive days per week,
Another way is to skip one or two meals per day,
And finally, having an "eating window" of "X" number of hours a day.

That last method is the one that I feel is more natural and works wonders.

I tend to follow the "16/8 fast", which is having an ~8 hours eating window, followed by ~16 hours of fasting.
It may sound complex, but it's actually pretty simple.

What I like to do is to have my dinner very early (around 4 pm) and fast until 7-8 am of the next day. That's about 15-16 hours of fasting.
Most days, I finish my fast with some form of exercise (generally, a run). I get up early in the morning, go for a fasted run, and then have my breakfast.

Intermittent Fasting has many benefits on the human body, to name a few:

-Increased fatty acid oxidation
-Increased insulin sensitivity
-Faster healing and recovery
-Improved mental clarity
-Improved hormone regulation and increase in HGH production

I think IF is a good practice to give our digestive system a rest. If we are eating all the time, our body has to spend energy constantly to digest food, when it could spend it for cell regeneration and healing in general.

To get the benefits we don't HAVE TO follow that eating pattern every single day of the week for months on end, but the more we do it, the better the results will be.

I must say also that not every single person gets the same results (and, in general, men tend to do better with it than women), but it is certainly worth to give it a try!

Low Fat Vegan Diet And Initial Weight Gain

Have you gained weight when switching to a low fat vegan diet?

If so, don't despair, there's probably a reason for it.

I've seen many people complaining about weight gain when they switch to this kind of diet, but they fail to address why it happens.

First of all, most people on a standard diet don't eat much dietary fiber.
When someone who is not used to getting so much fiber (as there is in whole plant foods) starts this diet, they can experience some digestive issues like gas and bloating, until the body adjusts.

Secondly,  many people on a standard diet, eat too much fat and protein and not enough carbohydrates. Carbohydrates are stored in the body as glycogen, in the liver and muscles, and they need water in order to be stored, which leads me to the next point...

Third, fruits, vegetables and whole starches are very rich in water, as well as in carbohydrates. As I said before, excess carbohydrates that are not used as immediate energy are stored in the body in the form of glycogen (which adds some virtual weight to your frame).

Forth, since a "whole foods, low fat, plant based diet" is less calorie dense (less calories per weight) than a higher fat diet, we typically eat a greater amount of food in order to reach our caloric needs, which adds bulk to our stomach.

And finally, if a person comes from a calorie restrictive diet or an eating disorder background, it's absolutely normal to put on weight. The body actually NEEDS that weight in order to recover and restore its inner balance.

The combination of high carbohydrates, high water and high fiber intake may cause some fluid retention in some people, which should adjust and get back to normal within a couple of weeks.

The amount of weight gain that a person can experience vary a lot, and can be anywhere from a couple of hundred grams to a couple of kilos.

Even my weight sometimes fluctuates as much as 3-4 kg during the day, and I'm at a normal weight, so for an overweight person it could even be more than that.

I emphasize that if someone gains some weight in the beginning it could be normal, but you have to be objective about it.

I always say that the best scale is the mirror. The scale can tell you whatever number it wants, but if you look at yourself in the mirror you can judge things more accurately.

If after a couple of weeks you see yourself still gaining weight, you are probably eating too much fat and/or calories for your activity levels, and should go back to the calorie density principles, in order to get back on track.

Also, DRINK PLENTY OF WATER! which aids to optimal digestion and also helps reduce the water retention in the body (as counter intuitive as it may sound!)


What was your experience when switching to a low fat vegan diet? Did YOU gain weight?

Hey! Follow me on Strava!

I'm very religious about tracking my workouts, in order to follow my progress and keep a log of it.

Strava is a great way for doing that.

It's a network like Facebook but for athletes (runners, cyclists and/or swimmers), where you can upload your workouts (that you tracked via GPS), analyze them and compare your stats to others.

There are also challenges every month, both for runners and cyclists, like running your fastest 10K or half marathon, or logging as much distance as you can during that month.

It's really fun and it keeps workouts interesting and motivating.

If you're into that, feel free to follow me here: http://www.strava.com/athletes/3406935 .

I'd like to follow you back!

Consistency Is The Key To Fitness

That's right.

Consistency is the key to achieve your fitness goals. 

I have been working out for about 10 years now. In that length of time, I think I only stopped training for about 6 months, at a time where I was having personal issues (and I regret for having stopped!).

My tastes have changed with time.

In the beginning, I was a bodybuilding fanatic, and I used to train at the gym 4-5 days a week, no matter what.

Then, for some time, it was martial arts, and I was very serious about that too. I would never miss a class.

In the last 3+ years it has been running and endurance sports, and I haven't stopped for more than a week, during a time where I was dealing with an injury.

If you look to improve your fitness level, lose weight, gain muscle and be healthy, you have to be CONSISTENT with your training and diet.

I laugh at people who eat junk food and don't train during the year and then, a couple of weeks / months before summer, they sign up at a gym to try to make up for the rest of the year that they didn't do anything.

Yes, some people get some nice results, but as they come, they go, when the hot weather ends.

I suppose most of us want permanent results. We want to look good and feel good every day of the year, every year. Because of that, we have to be consistent with our healthy lifestyle.

Being consistent doesn't mean training like crazy every single day either. Being moderately active most days of the week should be enough for most people to achieve their goals.

Besides, there are many ways of "working out". You just have to find the way that you enjoy the most.

That could be lifting weights, yoga, running, cycling, hiking, swimming, dancing, playing tennis, football, etc.

I like the idea of replacing the notion of "working out" for "play".
When we are active doing the things that we like to do, we surely don't feel like we are working out, but just having fun!

Keep It Simple!

When it comes to food, I think that the simpler you eat, the better it is.

Granted, I'm not a great cook, but I've never liked to spend a lot of time in the kitchen cooking and preparing meals either.
I've always been amazed by the people who can spend HOURS with food preparation.

I can enjoy more complex or gourmet recipes if someone else prepares them, but I can enjoy simpler meals just as much.
If I'm the one who is cooking (as it's 99.9999% of the time) I feel like it's not worth it to be 3 hours in the kitchen so I can eat a meal in 10 or 20 minutes.

I've learned to enjoy the foods for their real taste. This took quite a bit of time, but I've been taking steps towards that direction for years.

I can't remember when exactly was that I stopped adding salt to my food, but I guess it was when I was 16 or 17 years old (about 10-11 years ago).
At that time, I used to be into weight lifting and bodybuilding and my diet included a lot of animal products like eggs, chicken and fish. I was eating those foods plain, without salt, oil or seasonings. Sometimes only with some spices like oregano, or with squeezed lemon juice.
Granted, those foods ARE pretty bland and boring eaten plain (now I know we shouldn't be eating them, anyways!), but with my current diet, I don't have such a problem anymore.

FRUITS. How much preparation do they need? None! You just grab a apple and eat it. It takes seconds, and the taste is always great without anything added!
That's definitely what I love the most about fruits. I can just take it and eat it, and that's a big advantage when you're on the go or if you get hungry and don't have anything prepared at home and can't wait to eat!

RAW VEGETABLES. Sometimes I do the same as with fruit. I just take a couple of carrots, peel them and eat them like that.
Celery, tomatoes, sweet peppers, cucumbers (ok, last 3 are technically fruits!), you just chop them up or eat them like that if you desire.
For big salads, I may spend some more time in their preparation. Sometimes half an hour or even close to an hour to wash and cut up all the vegetables. I don't make fancy salads everyday, though!

TUBERS. With things like potatoes and sweet potatoes I just put them whole in the oven and eat them plain when ready. I enjoy them so much, and feel that they don't need anything added. You could add some spices to them as well (sweet potatoes w/ cinnamon or regular potatoes w/ oregano and/or lemon juice are classics!).
With these foods, it's just the time that it takes for them to be cooked. For me that's generally between an hour to an hour and a half, and while that's a pretty long time to me, I don't have to spend that time in the kitchen. I go to do something else and just go to check them every now and then until they are ready.

GRAINS AND PSEUDOGRAINS. Rice. Oatmeal. Quinoa. Buckwheat. Amaranth. They all take very little time to cook (from 10 minutes to ~30 minutes). I like to cook brown rice in big batches (like a whole 1 kg bag at a time) and put it in a big plastic container in the fridge, so I don't have to cook it every time I want to eat it.
That's also a good trick for those who tend to "fall of the diet wagon" often. If you always have food ready to eat, you can resort to them instead of going for the bad stuff.
I enjoy the taste of all of them plain (some more than others), but sometimes I just throw some chopped up tomatoes or vegetables in there too. You can also add any grain to a raw salad!

LEGUMES. These ones may need a lot more time to prepare and cook, so I don't eat them very often. I don't have the patience to let the dried beans soak for 8-12+ hours, so whenever I eat legumes is either lentils or green split peas. These two don't need to be soaked and cook almost as fast as brown rice.


If you start to eat simpler foods, your taste buds will readjust and you'll also learn to enjoy them.

Besides, having a simple diet makes it easier to stick to it. Give it a try!

The B12 Issue

Yesterday, a person posted on a 80/10/10 Facebook group inquiring where we get vitamin B12 from and what kind of B12 supplement he should take.

To my surprise, there was a person, self-proclaimed "certified health coach", who advised AGAINST using a B12 supplement. A few other people also supported his statement.

Why did he say that?

Well, he said that on a natural diet like that, comprised of raw fruits and vegetables, we could get every single nutrient, including B12.
Supposedly, eating our natural "species specific diet", would ensure us of everything we need in order to be healthy.
He also explained that "no other animal species take supplements in nature".

I find some flaws in those statements..

First of all, we DON'T live in nature.
Our closest relatives alive (like chimpanzees and orangutans) are NOT 100% frugivores. They do "supplement" their diets with insects and other small animals where they get, amongst other things, vitamin B12.

Besides, the soil, where the fruits and vegetation they consume grow, is much richer in nutrients than the soil where our commercially produce is grown.
Even if we ate only organic produce I doubt most people could ensure adequate B12 intake solely from their diet.

Many people have absorption issues which forces them to consume enriched B12 foods or a supplement.

We may eat a 100% plant based diet without supplementing with vitamin B12 and not show any sign of deficiency for years. Some people can deplete their reserves in only a couple of years whereas for some people it may take 5, 10 or more years for that to happen.

There are many variables to factor in how long it will take to develop a deficiency, but stress, heavy exercise and physical problems absorbing the vitamin play a big role.

My question is: Why to take the risk?

Vitamin B12, as all the B complex vitamins, is a water-soluble vitamin. That means that it dissolves in water and its excess is eliminated in urine, unlike the fat-soluble vitamins (A, D, E, and K) which, if overdosed, get stored in the body and can be toxic.
Hence, there's absolutely NO risk in taking a B12 supplement. There's nothing to lose, and might be a lot to win.
Furthermore, there are vegan B12 supplements, without gelatin, lactose or other animal products in the market.

Vitamin B12 deficiency is a SERIOUS condition that shouldn't be overlooked, so instead of risking it for the sake of idealism, I would rather get a supplement and forget about it.

Personally, I have been on a plant based diet for about 3 years, and since 2 years ago or so I've started to take a sublingual B12 supplement (in its methylcobalamin form). My last blood test, done about six months ago showed perfect numbers on my B12 levels.

Detox - Myth or reality?

Some people, when switching from a standard diet to a whole foods plant based diet, start to experience certain unpleasant symptoms which are referred to as detoxification (or "detox", for short).

Those symptoms may vary from person to person and may include (but are not limited to) dizziness, skin breakouts, fatigue, headaches, digestive problems (such as constipation or diarrhea), etc.

The duration of the symptoms mentioned might last from a couple of days to a couple of weeks, until the body adapts to the new diet regimen.

What bothers me is that, especially in the raw food movement, many people justify every single issue as "detox", even when a person has been eating the same way for months, without any change.
I've seen people complaining of major issues like tooth pain, hair loss, fragile nails, etc., and being told that all that is normal and is part of the detoxification process.

The thing is that our body is in constant state of detox, even if we have (what we believe is) the healthiest diet in the world.

It's true that on a SAD diet ("Standard American Diet") or similar, people consume a lot of toxins present in the form of preservatives, additives, etc. in processed foods, BUT we also get many toxins through the polluted air, water, and also through our skins, when we use cosmetic or cleaning products.
Even if we eat a healthy plant based diet we are still, very likely, being exposed to some kinds of pesticides and herbicides present in our foods.

Therefore, as I said before, our body is dealing with toxins and working to get rid of them all the time.

Also, some of the symptoms that we referred to as "detox" are not more than withdrawal symptoms of caffeine, MSG, artificial sweeteners, processed sugar, and other substances previously consumed.

Let's see what Wikipedia says:

• Medical experts state that body cleansing is unnecessary as the human body is naturally capable of maintaining itself, with several organs dedicated to cleansing the blood and the gut. Alan Boobis OBE, a professor and toxicologist at Imperial College London states:

The body’s own detoxification systems are remarkably sophisticated and versatile. They have to be, as the natural environment that we evolved in is hostile. It is remarkable that people are prepared to risk seriously disrupting these systems with unproven ‘detox’ diets, which could well do more harm than good.

Personally, I believe that some of the problems that people experience when switching to a vegan diet or along the way may NOT be "detox", but something else, caused by an unbalance in the diet or by a deficiency of some kind.
Not everyone is the same, and not everyone has the same background, so there are many factors to take into account.

It's for that reason that I recommend to anyone who feel that something wrong is going on or is worried about his health, by all means, go to see a doctor, get a checkup, and if necessary, a blood test to rule out a serious illness or deficiency of some sort.

It's always better to be safe than sorry.

What's wrong with GMO foods? - An excerpt about the risks and dangers

I was wanting to write a line or two about genetically engineered foods, when I came across an interesting article which I find to be clear and concise, so I thought I would share it with you.

Before going into it, I would like to explain some of my reasons of why I'm totally against GMO foods.

We all have heard about the potential dangers of genetically modified foods consumption. We heard about cancer risks, infertility, allergies, etc., but many people haven't heard about the catastrophic effects that GMO crops have on the environment.

I'm from Argentina, one of the leading countries in the utilization of GMO crops in its agriculture.
Nowadays, practically ALL the soy, cotton and about 86% of corn plantations are genetically modified.

Since the big multinational corporations like Monsanto are very powerful, and our government is very corrupt, we have been seeing a rapidly advancing deforestation, even on those areas that are unsuitable for that kind of intensive agriculture, in order to increase the plantation areas.
They are planting soy EVERYWHERE. In plains, in forests, next to settlements (even next to schools) EVERYWHERE.
We are seeing (previously preserved) forests disappear, along with their native flora and fauna. Even native tribes who have always lived in wild areas are being kicked out of their homes due to the fact that those territories are now being sold.

But going back to the GMO crops themselves...

The problem with all that is that the herbicide used on this crops is highly toxic and kills all life aside from the GMO seeds and plants, which were precisely genetically modified to be able to tolerate it.
People living next to the soy plantations, who see the aircrafts spray glyphosate (Monsanto's herbicide) on them on a daily basis, are developing nasty skin allergies, cancer, infertility and even mutations in their offspring.
The water is also being contaminated and stopped to be safe to drink.

Another problem with GMO crops is that they are mono-plantations. The crops are not rotated, and that causes, together with the heavy herbicide use, rapid soil depletion, which takes YEARS to recover and be fertile again.

In short, GMO crops are destroying valuable lands which, unfortunately, are not recoverable.

The best that we can do is to boycott them, as many countries are doing, and demand labelling, to be able to know whether or not a certain food is safe for consumption.

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Genetically Engineered Foods (GMOs) May Pose National Health Risk
By Jeffrey M. Smith

In a study in the early 1990's rats were fed genetically modified (GM) tomatoes. Well actually, the rats refused to eat them. They were force-fed. Several of the rats developed stomach lesions and seven out of forty died within two weeks.[1] Scientists at the FDA who reviewed the study agreed that it did not provide a "demonstration of reasonable certainty of no harm." In fact, agency scientists warned that GM foods in general might create unpredicted allergies, toxins, antibiotic resistant diseases, and nutritional problems.

Internal FDA memos made public from a lawsuit reveal that the scientists urged their superiors to require long-term safety testing to catch these hard-to-detect side effects.[2] But FDA political appointees, including a former attorney for Monsanto in charge of policy, ignored the scientists' warnings. The FDA does not require safety studies. Instead, if the makers of the GM foods claim that they are safe, the agency has no further questions. The GM tomato was approved in 1994.

According to a July 27, 2004 report from the US National Academy of Sciences (NAS),[3] the current system of blanket approval of GM foods by the FDA might not detect "unintended changes in the composition of the food." The process of gene insertion, according to the NAS, could damage the host's DNA with unpredicted consequences. The Indian Council of Medical Research (ICMR), which released its findings a few days earlier, identified a long list of potentially dangerous side effects from GM foods that are not being evaluated. The ICMR called for a complete overhaul of existing regulations.[4]

The safety studies conducted by the biotech industry are often dismissed by critics as superficial and designed to avoid finding problems. Tragically, scientists who voice their criticism, as well as those who have discovered incriminating evidence, have been threatened, stripped of responsibilities, denied funding or tenure, or fired.[5]

For example, a UK government-funded study demonstrated that rats fed a GM potato developed potentially pre-cancerous cell growth,[6] damaged immune systems, partial atrophy of the liver, and inhibited development of their brains, livers and testicles.[7] When the lead scientist went public with his concerns, he was promptly fired from his job after 35 years and silenced with threats of a lawsuit.

Americans eat genetically modified foods everyday. Although the GM tomato has been taken off the market, millions of acres of soy, corn, canola, and cotton have had foreign genes inserted into their DNA. The new genes allow the crops to survive applications of herbicide, create their own pesticide, or both. While there are only a handful of published animal safety studies, mounting evidence, which needs to be followed up, suggests that these foods are not safe.

Rats fed GM corn had problems with blood cell, kidney and liver formation.[8] Mice fed GM soy had problems with liver cell formation[9] and pancreatic function,[10] and the livers of rats fed GM canola were heavier.[11] Pigs fed GM corn on several Midwest farms developed false pregnancies or sterility.[12] Cows fed GM corn in Germany died mysteriously. And twice the number of chickens died when fed GM corn compared to those fed natural corn.[13]

Soon after GM soy was introduced to the UK, soy allergies skyrocketed by 50 percent.[14]Without follow-up tests, we can't be sure if genetic engineering was the cause, but there are plenty of ways in which genetic manipulation can boost allergies.

• A gene from a Brazil nut inserted into soybeans made the soy allergenic to those who normally react to Brazil nuts.[15]
• GM soy currently consumed in the US contains a gene from bacteria. The inserted gene creates a protein that was never before part of the human food supply, and might be allergenic.
• Sections of that protein are identical to those found in shrimp and dust mite allergens.[16] According to criteria recommended by the World Health Organization (WHO), this fact should have disqualified GM soy from approval.
• The sequence of the gene that was inserted into soy has inexplicably rearranged over time.[17] The protein it creates is likely to be different than the one intended, and was never subject to any safety studies. It may be allergenic or toxic.
• The process of inserting the foreign gene damaged a section of the soy's own DNA, scrambling its genetic code.[18] This mutation might interfere with DNA expression or create a new, potentially dangerous protein.
• The most common allergen in soy is called trypsin inhibitor. GM soy contains significantly more of this compared with natural soy.[19]

The only human feeding study ever conducted showed that the gene inserted into soybeans spontaneously transferred out of food and into the DNA of gut bacteria.[20] This has several serious implications. First, it means that the bacteria inside our intestines, newly equipped with this foreign gene, may create the novel protein inside of us. If it is allergenic or toxic, it may affect us for the long term, even if we give up eating GM soy.

The same study verified that the promoter, which scientists attach to the inserted gene to permanently switch it on, also transferred to gut bacteria. Research on this promoter suggests that it might unintentionally switch on other genes in the DNA—permanently.[21] This could create an overproduction of allergens, toxins, carcinogens, or antinutrients. Scientists also theorize that the promoter might switch on dormant viruses embedded in the DNA or generate mutations.[22]

Unfortunately, gene transfer from GM food might not be limited to our gut bacteria. Preliminary results show that the promoter also transferred into rat organs, after they were fed only a single GM meal.[23]

This is only a partial list of what may go wrong with a single GM food crop. The list for others may be longer. Take for example, the corn inserted with a gene that creates its own pesticide. We eat that pesticide, and plenty of evidence suggests that it is not as benign as the biotech proponents would have us believe.

Preliminary evidence, for example, shows that thirty-nine Philippinos living next to a pesticide-producing cornfield developed skin, intestinal, and respiratory reactions while the corn was pollinating. Tests of their blood also showed an immune response to the pesticide.[24] Consider what might happen if the gene that produces the pesticide were to transfer from the corn we eat into our gut bacteria. It could theoretically transform our intestinal flora into living pesticide factories.

GM corn and most GM crops are also inserted with antibiotic resistant genes. The ICMR, along with the American Medical Association, the WHO, and organizations worldwide, have expressed concern about the possibility that these might transfer to pathogenic bacteria inside our gut. They are afraid that it might create new, antibiotic resistant super-diseases. The defense that the biotech industry used to counter these fears was that the DNA was fully destroyed during digestion and therefore no such transfer of genes was possible. The human feeding study described above, published in February 2004, overturned this baseless assumption.

No one monitors human health impacts of GM foods. If the foods were creating health problems in the US population, it might take years or decades before we identified the cause. One epidemic in the 1980's provides a chilling example. A new disease was caused by a brand of the food supplement L-tryptophan, which had been created through genetic modification and contained tiny traces of contaminants. The disease killed about 100 Americans and caused sickness or disability in about 5-10,000 others.[25] The only reason that doctors were able to identify that an epidemic was occurring, was because the disease had three simultaneous characteristics: it was rare, acute, and fast acting. Even then it was nearly missed entirely.

Studies show that the more people learn about GM foods, the less they trust them.[26] In Europe, Japan, and other regions, the press has been far more open about the potential dangers of genetic manipulation. Consequently, consumers there demand that their food supply be GM-free and manufacturers comply. But in the US, most people believe they have never eaten a GM food in their lives[27] (even though they consume them daily).

Lacking awareness, complacent consumers have been the key asset for the biotech industry in the US. As a result, millions of Americans are exposed to the potential dangers, and children are most at risk. Perhaps the revelations in the reports released on opposite sides of the planet will awaken consumers as well as regulators, and GM foods on the market will be withdrawn.

© Copyright 2004 by Jeffrey M. Smith. Permission is granted to publishers and webmasters to reproduce this article. Please contact info@responsibletechnology.org to let us know who you are and what your circulation is, so we can keep track.

You can find the original article with the references in this link:  http://www.responsibletechnology.org/resources/newsletter-archive/Genetically-Engineered-Foods-may-Pose-National-Health-Risk-August-2004

Jerusalem Marathon 2014 - Recap

I did it!

Yesterday, March 21, I ran my 3rd marathon of the year. The Jerusalem Marathon is said to be one of the most breathtaking (no pun intended!), yet hardest marathons in the world.

It takes you 26.2 miles throughout a hilly course, going over some of the most emblematic and historical places of this city.

The day was fantastic. The race started at 7 am, and the weather was cold and sunny. After the sun came out it started to get warmer, but even so, the temperature was still quite pleasant.

The last two days before the race I hadn't run at all, because I was having some discomfort in my left knee, and I thought it was wiser to rest in order to get as fresh as I could to the starting line.

I must say that although I had been training hard (running about 50-55 miles a week), I was a bit intimidated by this marathon, due to its elevation and reputation of being one of the hardest.

Anyways, since I knew that I definitely couldn't go for a PR on this race, I had planned to go for the enjoyment and refrain from going for a specific time goal (although I had a sub 4:30 goal in the back of my mind)

I got to the race in a fasted state (as usual!), and only brought 8 dates in my belt. I didn't know how many I was going to use exactly, but I thought that would be enough (in the worst case, I knew there were going to be two aid stations where they had fruit to offer).

The gun went off on time and after the first couple of kilometers my knee started to bother me a little, but not as bad as to make me stop running.

Aside from that, I was feeling strong and even though I had planned to walk most of the uphills, I found myself running them without much trouble.

It always happens to me that even if I say prior to the race that I will NOT take it seriously and push myself too hard, I ALWAYS end up doing so! It's like being surrounded by all the other runners and the excitement of being there pump up my adrenaline and I can't stop or slow down.

The water stations were abundant and handed out small bottles every 3-4 km, which were welcomed almost every time from kilometer 10 or so onwards.

I don't tend to drink too much water during races (unless it's REALLY hot), so I just sip a little bit every now and then and spill some more water on my head to cool down.

The first 10 km went by really fast and easy.

At km 16 I ate my first two dates. I didn't really feel the need to do so, but I didn't want to wait till that happened, so I started to fuel beforehand. I was feeling really good at this point.

I passed the 20 km mark in 1:47:31 and I knew that if I continued running at that pace I could even finish it in under 4 hours, so I felt motivated to keep going with that goal in mind.

At km 23 I ate two more dates. I was still feeling strong despite of having a discomfort in my knee that was bothering me on every downhill. I didn't want that to ruin my race, so I tried not to think about it and have positive thoughts, like all the fruit that was going to be awaiting me at the finish line, lol!

At km 32 I ate two more dates. To my surprise, I was still running! At this point, the sun was getting stronger, so I was cautious to drink enough water at the water stations.

I passed km 33 in 3:00:34. I was confident that I could definitely get a sub 4 hours finish time, but...

Km 38-39, a HUGE, STEEP hill appears in front of me. I didn't have enough energy left to run it, so I "power-walked" it.

After I climbed it, I started to run again, although my pace had slowed down quite a bit.

I managed to keep running until km 41, where there was another hill (although not as steep as the previous one). I looked at my watch and I knew I was going to finish in under 4 hours, so I didn't mind "power-walking" this hill too.

The last kilometer was very hard but knowing that it was almost over, with the last energy that I had left I started running again to cross the finish line in 3 hours 55 minutes 31 seconds!

For my good luck, there was a tent full of post-race snacks, and while everyone was eating their popsicles and pretzels I feasted on the sliced, sweet and juicy oranges! :)

With this marathon I completed the 3 biggest marathons of the country, running them all in less than 3 months!

Fruit or Starch - Which one is better?

This is a controversial topic among the low fat vegan crowd.
My take on it is that both fruits and starches may have their place.


"PROS" OF FRUIT:


-EASY TO EAT. The real fast food from nature. Grab it and eat it.

-GREAT SOURCE OF QUICK BURNING ENERGY. Full of simple sugars (glucose, fructose, sucrose), they give a good burst of energy for a pre-workout. They're also suitable for post-workout, for their capacity to restore the glycogen stores quickly.

-EASY TO DIGEST. It only takes from a few minutes to up to 1-2 hours to be fully digested.

-LOW GI. Most fruits have a low glycemic index, due to their high water and fiber content.

-NUTRITIOUS. All fruits are packed with vitamins, minerals, fiber, water and phytonutrients.

-HYDRATING. Excellent for the hot weather. They are refreshing and hydrating.

-SWEET AND TASTY. Most people have a sweet tooth, and fruit fulfills our cravings!



"PROS" OF STARCHES:


-EASY TO STORE. Grains and legumes last for several months (or years) when kept in a dry and cool place. One can stock up on them and forget about it.
Roots and tubers also last quite some time if stored in the proper conditions.

-CHEAP. Nobody could argue that there is no food cheaper than starches. Rice, potatoes, oatmeal, etc. They're the cheapest source of calories on the planet.

-GREAT SOURCE OF SLOW BURNING ENERGY. They make you feel satisfied and are good as a pre-workout meal.

-WARMING. You may feel the need to eat warming and heavier foods during the colder months. Starches are good for that purpose.

-SATISFYING. Their complex carbohydrate content digests slowly and gives you a steady release of energy, leaving you satisfied for longer. The fiber also helps to fill up your stomach.


Basically, both fruits and starches have their own advantages.
The disadvantages are more of a personal thing. For example, some people find fruits to not be satisfying for them, or starches to be bland without adding salt or seasonings.

I find that some people may prefer more dense foods or savory foods, so they choose starches over fruit, whereas other people like to eat sweeter and more water rich foods, like fruits.
As I said before, it's really a matter of preference. Both of them are perfectly fine and can provide you with great energy and help you achieve optimal health.

Personally, I tend to favor fruit for taste and for how they make me feel after eating it. I feel satisfied, lighter and ready to go, as opposed to a meal of starches, which makes me feel a little bit heavier.
That doesn't mean I avoid starches, though. I like to eat them too, especially in winter!

Another thing that I consider to be important is to distinguish between starches. Not all are created equal, and some are more nutritionally dense than others, but that's a whole another topic for a future post.

Eat according to your preferences, and don't be caught in the all-or-nothing mindset. You can eat both fruits and starches and achieve your goals!

Are calories on a low fat vegan diet important?

Lately a lot of people have been discussing about the idea of eating "unlimited calories" on a low fat plant-based diet, and I would like to give my opinion about it.

Some people do recommend eating a minimum of 3000 kcal for males (more if they're active) and a minimum of 2500 kcal for women (more if they're active).

I kind of agree with that and, at the same time, disagree.

On one hand, for people who come from a calorie restricting diet or from an eating disorder background, I think it's almost imperative to eat that much. This "overfeeding" phase after a period of restriction is called "refeeding" and it's crucial to nourish the body and restore its inner balance
After a certain period of time, our appetite will naturally decrease and, by then, it's important to be conscious and eat only until feeling satisfied and refrain from overeating.

Now, if you don't come from a restrictive diet, and you feel comfortable eating less amount of calories than what it's being recommended, that's fine. Although low fat whole foods are less calorie dense than processed foods or animal based foods and someone may undereat in the beginning, the body will eventually try to catch up for the deficit and our appetite will increase.

I think it's very important to always eat when hungry and stop when satisfied. Even if that means undereating or overeating for some time.
If someone is eating a LOW FAT, PLANT BASED diet, based on WHOLE foods, the body will achieve its perfect balance.
If someone undereats for a period of time, his appetite will eventually increase, to compensate for that period of restriction.
Likewise, if someone overeats for a period of time, his appetite will eventually decrease, to compensate for that period of overeating.

You don't have to stick to exact calorie numbers created randomly. Calorie intake is an individual thing, and should depend on our activity levels as well as metabolism and other factors.

You will agree that many people are looking for a magical way to lose fat, and if someone comes to them claiming that on a certain diet they'll be able to eat unlimited calories and still achieve their weight loss goals, they're gonna buy it. This is too bad, since I've seen a lot of misguided people already, who got brainwashed.

I DO believe that on a low fat diet like the 80/10/10 or the McDougall's diet you can actually eat more calories than on a SAD or a regular diet and not gain weight, because although "a calorie is a calorie", not all foods are created equal, and not all are digested the same way either.
Whole fruits, for example, have a lot of water and fiber, which give them a low calorie density (calories per volume). Plus, when a carbohydrate coming from a whole food is consumed, it typically goes first to be used as immediate energy or to be stored as glycogen in the liver and muscles. If they're overeaten, though, some of them will be burned as heat (through dietary thermogenesis) and some will be converted to fat (through a process called "de novo lipogenesis") and then stored in the body.

There's no magic in it. You CAN gain fat overeating on carbohydrates, even if they come from fruit or whole starches. Is it easy to do? I DON'T THINK SO! But it is certainly possible.

In my opinion, the main mistake is when people start to make those huge 1000+ kcal smoothies and start to rely on dried fruit too much. Unless you're physically active (which I DO recommend), you're better off basing your diet on water rich fruits and/or whole starches, like rice, potatoes and beans.
When you eat WHOLE plant foods, it's a lot harder to overeat them.

Personally, I try to stick to whole raw fruits and starches as much as possible and avoid drinking juices or eating a lot of dried fruit (unless I'm very physically active, like when training for a marathon).


Have critical thinking, listen to your body, and do whatever makes you feel best!

Who am I and what do I expect from this Blog?

Hi everyone and welcome to my Blog!

I have been having this idea of starting a Blog for quite some time, but I don't know why I didn't take the courage to actually go and do it.
Today is the day that I decided to "just do it" and see what impact does it make.

My name is Martin, and I'm currently living in Israel, although I am originally from Argentina.

I'm 26 years old (will be 27 next month) and I have been an amateur plant based runner since 2011. That means that I don't eat any kind of meat, dairy or eggs (no honey either). I follow a low fat plant-based diet, comprised by whole fruits, vegetables and starches (sometimes I may also eat some nuts or seeds, but that's seldom if ever).

I believe this kind of diet is the healthiest diet for most people, and recommend anyone to give it a try and decide for themselves.
Many people have reversed all sort of health issues with it: from chronic diseases like diabetes and heart disease to skin problems, digestive issues, obesity, etc.

Regarding running, it has been a growing passion for me. As I said, I've been into it since 2011 and I accomplished many goals already, like having the opportunity to run many races, from 5K's to my first full marathon, which I ran last month (on January 10th).
I'm a certified fitness coach too, since 2006, so I'll be happy to talk about this subject in future posts too.

Basically, from this Blog I expect to be able to reach a wide audience and talk about health, nutrition and running/sports as well as to track my own progress in my running career.

That's all for now, thanks for reading! :)