My Vegan Experience

This March I've embarked on a month-long Vegan Experience. I've been contemplating veganism for nearly a year, and now I've finally found a starting point: I committed to following a vegan diet for 31 days.

My vegan month was inspired by the awesome food blog Serious Eats. J. Kenji Lopez-Alt authors the column The Food Lab, where he obsessively examines and develops home-cooking techniques through science. Each year, Lopez-Alt lives one month of veganism and shares his recipes, tips, and techniques.

Now that I'm in the final hours of my challenge, I find myself conflicted about how to proceed when the calendar changes.

The decision seems straightforward enough: My values tell me that a plant-based diet is best for the environment, for the animals, and for my health. I believe that the environmental impact of meat production is a wasteful contributor to global food scarcity, and that following a vegan diet is a way I can personally take responsibility for minimizing my own impacts on climate change and better sustain food security. I don't see the value in cruelty and have grown ethically opposed to the idea that humans need to turn beings into products. Most selfishly, I believe that a whole-foods, plant-based diet is the best path to maximize my health and physical performance in athletic pursuits.

In 2015, the Federal Dietary Guidelines Advisory Committee issued a report that concluded that plant-based diet was both healthier and better for the environment. A quote from the report:

"Quantitative modeling research showed how healthy dietary patterns relate to positive environmental outcomes that improve population food security. Moderate to strong evidence demonstrates that healthy dietary patterns that are higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in calories and animal-based foods are associated with more favorable environmental outcomes (lower greenhouse gas emissions and more favorable land, water, and energy use) than are current U.S. dietary patterns." 

So there it was. What better time than now?

I'm grateful for the things I've learned being vegan this month. It's been a surprisingly simple transition from vegetarianism to veganism. I feel physically strong and healthy. I feel like I'm doing a better job living out my values. I've even had fun! Eating vegan has encouraged me to be creative in the kitchen.

Did you know you can use the liquid from a can of chickpeas, known as aquafaba, to make vegan mayonnaise?

That tofu makes a great breakfast scramble?

Or that cashews, nutritional yeast, garlic powder, and salt make a perfectly delicious "cheese" topping for pizza?

With the exception of the time we went to Toscanini's and I settled for mango sorbet even though I really, really, really wanted coffee cookies-and-creme ice cream, I honestly haven't felt like I'm missing out. At home, it's easy to select vegan recipes or make substitutions. Flax meal makes a great egg replacer and almond milk is pretty tasty. I am fortunate to live in a progressive, vegan-friendly city filled with abundant grocery, restaurant, and take-out options.

In spite of the Toscanini's disappointment, I made sure to eat a LOT of vegan ice cream. Including this fantastic cone from Van Leeuwen in Brooklyn.

So why do I have any hang up at all about committing to full-on veganism?

For one thing, I value shared meals with my loved ones. Whether that means hosting a potluck, visiting family, or going out to dinner with friends, I know that my dietary restrictions can exclude me from participation. It is not my goal to cast my judgment on others, to miss out on community experiences, or to come across as ungrateful when so many people in my life already go to great lengths to accommodate my diet.

I also feel this small, nagging sense of guilt that my choice to live a vegan lifestyle is a reflection of privilege. I have access to high quality foods, the financial security to purchase them, and the time to prepare my own meals. I know that these are luxuries not everyone can afford. Then again, I suppose my privilege is all the more reason to hold myself accountable for my choices.

Perhaps my biggest lesson from this experience is discovering that I don't have to live in absolutes. I can follow a vegan diet at home and make conscious choices each day about when to draw lines and when to be flexible. It would feel so wasteful to throw away my down winter coat and my leather Frye boots, so I'm not going to. There will be times when the one vegan option on the menu is neither the healthiest nor the most responsible, humane option. There will be choices to make at family dinners for the rest of my life.

And, yes. I'm eating enough protein.

Eating on a Long Run + Recipe for Direct Fuel Bites

Not so long ago, the extent of my knowledge about workout nutrition was limited to that which I'd gleaned from gobbling down two plates of baked ziti at the pregame "pasta parties" held at my high school soccer teammates’ houses the night before a big match. 

My experiences had taught me two things: If I ate too much rich food before a run or had a hangover, it felt terrible. If I ran on an empty stomach, it also felt terrible. That about covered my experience with "running fuel". 

As my obsession with running has grown, so has my obsession with making sure my belly is filled with good stuff before running, during running, and after running. I'd like to keep my body moving forward as quickly as possible without crashing and burning. I should preface all of this with a disclaimer: What works well for me may feel terrible for you. 

Before a long run or hard workout:

Before each and every race or long run in recent memory, I've eaten the same exact meal: A sprouted grain english muffin with almond or peanut butter and banana, consumed 1-2 hours pre-run. I like how it tastes. It's filling and I digest it well. And it's nutrient dense, with some complex carbs, a bit of protein, and some healthy fat.  I’m a firm believer in the theory of "If it ain’t broke, don’t fix it."

If time is tighter or I’m going for a shorter workout, I go for a date, a small spoonful of nut butter, and a handful of pretzels. 

If you want my advice, it's to experiment and see what works well for you. Once you've found it, stick with it. I certainly believe that the content of what I eat is important to help my body perform its best, but that the routine of eating the meal holds equal importance in assuaging my nerves, which seem to have the power to affect my belly even more strongly than the food.

Just promise me not to do this:

During a long run:

First, and foremost, I make sure never to get thirsty. I always carry water if I'm planning to run for an hour or more. If it's 75 degrees fahrenheit or hotter, I carry water even on short runs. I try to take in at least a few ounces of water every 10-20 minutes. 

I sweat a lot. Sweating=lost electrolytes=eventual cramping or bonking if you keep going long enough. I am not a fan of Gatorade, though I know it works well for many people. I do take an electrolyte drink along with me while running, usually Vega electrolyte replacer, which comes in a tiny packet that can be easily emptied into my water bottle and sipped along the way. This doesn't have sugar in it. 

If I’m running 90 minutes or more, I try to take in some calories while running to restore carbohydrates and keep my blood sugar steady. In general, most articles and books I've read recommend taking in 30-60 grams of carbohydrate per hour while running. I've found that the 30 gram end of the range seems to work well for me, but this is something I'm still experimenting with. I start with a bite of something around an hour into my run and then try to eat again every 30 minutes or so. For more details about this topic, check out Matt Frazier's post over at The No Meat Athlete or Runner's World's post. Or do your own quick Google Search and get one hundred billion conflicting pieces of advice!

There are plenty of sports gels, bars, and bites on the market geared toward endurance athletes. I started out by trying Clif Shot Bloks, which taste pretty much like gummy bears, but are large in size too sweet for my liking. I switched to Honey Stinger Chews, which seemed to agree with my stomach well. As I found myself spending money on these beans and gels and bites every weekend, I started to wonder whether I might be able to make my own fuel from real food instead. I knew I needed something that would deliver quick energy. 

Enter Direct Fuel Bites, which I found in Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life by professional vegan triathlete Brendan Brazier. In his book, Brazier shared a recipe for a chewable energy bite made from dates, coconut oil, lemon and salt. Ah Ha! After some experimentation, I altered his recipe to suit my preference for a more solid, chewable bite by upping the date-to-oil ratio. It took some practice to learn how to unwrap the bites while running, but I've got it down now. Here's the recipe I use:

Direct Fuel Bites

(Adapted from Brendan Brazier)

Ingredients:

• 11 medjool dates, pitted
• 2 Tablespoons coconut oil
• 1 Tablespoon lemon juice
• Zest of one lemon
• 1/4 teaspoon salt

Instructions: 

Put everything in a food processor and process until it forms a big, smooth ball. Roll it flat into a disc and wrap in plastic wrap. Freeze for a few hours, then cut disc into 12 equal rectangles. Wrap each rectangle in a bit of wax paper.

After wrapping in paper, I place mine into small jewelry bags I ordered on Amazon. I find they keep best in the freezer, so I freeze them and use as needed. 

     

Here's the nutrition breakdown:

Nutrition Facts
Servings 12.0
Amount Per Serving
calories 85
% Daily Value *
Total Fat 2 g	4 %
Saturated Fat 2 g	10 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 47 mg	2 %
Potassium 155 mg	4 %
Total Carbohydrate 17 g	6 %
Dietary Fiber 1 g	6 %
Sugars 15 g
Protein 0 g	1 %
Vitamin A	1 %
Vitamin C	1 %
Calcium	1 %
Iron	1 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

After the Long Run:

After I return home from my run, I try to down a recovery smoothie or protein drink. Depending on my mood, I include some fruit, protein powder, almond milk or water, and a little fat. 

I often do my long runs on Saturday, so I like to schedule a big, exciting post-run meal. Pizza or tacos top the list. 

Good Eats On The Road

July has been a whirlwind of weekend road-tripping.

In less than 24 hours, Chris and I witnessed soccer matches at Gillette Stadium in Foxboro, MA (USMNT vs. Haiti) and at Red Bull Arena in Harrison, NJ (New England Revolution vs. New York Red Bulls).

My bike and I took a ride on the MBTA commuter rail for a solo beach day in Manchester-By-The Sea.

And we grinned through our favorite weekend of the year with friends and family at the Newport Folk Festival.

This photo is from the NY Times, I didn't take it!

And this photo is stolen from Matt. Thanks, Matt!

Although I deeply enjoy discovering local restaurants (and my husband is really excellent at finding them), jam-packed adventure trips tend to allow little time for eating good meals out. I loathe to sacrifice quality for convenience. After many a hangry road trip, I've nailed down a few strategies that keep me well-fed amid organized chaos on the road.

1. The cooler is my friend.
With all the tailgating we do for Revs games, our hard-walled cooler pretty much lives in the car during summer. I use it like a refrigerator on the road. I'm able to pack perishable items as long as we periodically stop at a gas station to refill our ice and drain out the cooler. The bonus of owning a smaller soft cooler and an insulated grocery bag makes it easy to carry along lunch and snacks on our outings. I also make serious use of hotel mini-fridges and abuse the hotel ice-machine. Thanks to this strategy, I never have to leave home without my yogurt and fresh fruit. No crappy granola bar breakfast for me!

2. Book AirBNB whenever we can. 
And we look for places that have a full kitchen, with a refrigerator and a stove. Having a super rental house at Newport Folk Festival allowed me to...

2. Make ahead and freeze meals to heat up.
I have a few go to meals that I can have ready and frozen. This enchilada recipe and this veggie burger recipe are among my favorites and are pretty quick to heat up.

When an oven or microwave isn't an option, I stick with a few favorite sandwiches that hold up well over the course of a day.

This summer, I've been loving a tempeh bacon BLT.

From the olden days of Asphalt Kitchen 1.0 (way back in 2011), here's a left coast veggie sandwich

and the farmer's lunch sandwich.

Portable, hand held, and delicious. Everybody wins.

3. When in doubt, Whole Foods salad bar.

Chris and I used to go out of our way on road trips to track down sweet little diners and cafes for our lunch stops. But even enlisting the luxurious 21st century assistance of smartphones with Google Maps and Yelp, we still encountered challenges finding something quick we both felt good about. Then, on one long drive home from visiting my family in NJ, we passed a highway sign for Whole Foods and pulled off the road. I got to raid the epic salad bar for tofu and sprouts and sweet potato and wild rice and kale washed down with kombucha (I fully acknowledge that I sound like a snobby yuppie/hippie right now). Chris got a handmade veggie burrito with ALL OF THE TOPPINGS. We both returned to the car full and content. And thus, the tradition of the Bean and Chris Whole Foods Road Trip Lunch Stop was born.

4. Always say yes to the local ice cream joint.

You will never have to ask me twice if I want to stop for ice cream on a summer road trip. I will eat an ice cream cone every single day in the summer.

As we head off on the road again for a real, true, honest to goodness vacation on the Cape, you can bet I have already made and frozen some dinners. The cooler is waiting to be packed. Here we go again!

I will leave you with this - the (#nofilter) view from my Saturday morning pre-festival long run in Newport, RI. It may be brutally hot outside right now, but I will take summer morning runs like this forever.

Almond Date Truffles

Let's talk about dates.

Not just any dates. Not your run-of-the-mill common date or deglet date. Not the kind of date that tastes fine enough but is really just a glorified raisin sold in a plastic pouch. I'm talking about the crown jewel of dates. I'm talking about medjool dates.

When I come across good ones at the store, I absolutely cannot resist buying. Amber brown, big and plump and sticky and sweet. Lots of athletic nutrition nerds hail them as "nature's fuel" because they're full of glucose for fast energy as a pre- or during-workout snack. I like to think that justifies me eating them like candy for an any-time-of-day snack.

I've been eyeing almond date ball recipes around the web for ages, but I've never gotten to testing one out. Probably because my dates never last long enough in the fridge to make their way into a recipe. There are tons of date ball recipes out there, and this recipe from Sara Forte at Sprouted Kitchen is a pretty classic version.

I saved mine to enjoy in celebration after Juan Agudelo's excellent goal in the New England Revolution's Saturday night win over Columbus Crew.

They're delicious. You should make some.

Almond Date Truffles
Makes 18
Recipe by Sara Forte, Sprouted Kitchen

Ingredients

• 20 medjool dates, halved and pits removed
• 1/2 tsp vanilla extract
• 1/3 cup almond butter
• 1/3 cup unsweetened shredded coconut
• 1/3 cup natural cocoa powder (or cacao if you can find it)
• 1/2 tsp salt
• 1 tsp cinnamon
• 1/3 cup toasted almonds, finely chopped

Preparation

1. Put the dates and vanilla in a food processor and run until a chunky paste forms. Add the almond butter and pulse a few more times. Add the coconut, cocoa powder, salt and cinnamon, and pulse again. The mixture should be a tad crumbly, but press between your fingers and stick together. If it seems too wet to hold in a ball, add more coconut, if too dry, add a touch more almond butter or a splash of water. 
2. Roll a heaping tablespoon of the mixture between your palms to form a ball. Repeat with remaining mixture. Put your chopped almonds on a plate and roll each truffle in the almonds (apply a bit of pressure to get them to adhere). Place the plate in the fridge to chill for at least an hour. Truffles will keep covered in the fridge for a couple weeks.

I rolled a few of my truffles in unsweetened coconut flakes instead of almonds. You could be creative here. I bet they'd taste great rolled in a mixture of cocoa powder, cinnamon, and a teeny pinch of cayenne pepper. Or in pistachios. Or sesame seeds. Or you could mix a little instant espresso powder in with the paste before forming balls. Possibilities are endless!