Power Vegan: Plant-Fueled Nutrition for Maximum Health and Fitness

By Rea Frey

Power Vegan is a guide to finding the foods that will truly power our daily lives and explains the reasoning behind how eating a more plant-based diet will achieve this aim. Whether readers want to eat better, get fit, or train like an athlete, Power Vegan contains the personalized, balanced approach to a healthier lifestyle. The idea behind power eating is not a fad diet. It's about incorporating foods into your life that you like, make you feel good, are easy to prepare, and are not too expensive. The book is filled not only with tips, but easy 30-minutes-or-less recipes for breakfast, lunch, dinner, desserts, and snacks. Whether the goal is gaining energy, building muscle, or simply feeling and functioning better, Power Vegan will provide the tools to get healthy and avoid all-too-common pitfalls. Power eating is not about being tied to the gym or the kitchen, but rather about fitting in the health concepts everyone needs while ditching the rest of the diet and exercise "noise" that people are bombarded with every day.

• Language: English
• Publisher: Agate Surrey
• Release date: Apr 22, 2013
• ISBN: 9781572847224

Rea Frey

Rea Frey is the award-winning author of several domestic suspense, women’s fiction, and nonfiction books. Known as a Book Doula, she helps other authors birth their books into the world. To learn more, visit www.reafrey.com.

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PREFACE

Wednesday, May 30, 2012

3:51 a.m.

I look in the mirror set in front of me. My face is crimson. I’ve been pushing for two hours. Somehow, after much protest, I’ve ended up flat on my back, with my knees in the air. I’ve been going at this for exactly 52 hours. Those tiny bits of banana, blackstrap molasses, and coconut water my doula kept sneaking me have long since worn off. I am ravished.

It’s a cone head, Dr. Lin says. A really big cone head. After my daughter’s head is out, it takes five more pushes to get her body to escape mine. I have never been so exhausted. Fifty-two hours. Fifty-two hours of contractions. Fifty-two hours with minimal food and fluids. Fifty-two hours without sleep. Fifty-two hours of relaxation, fear, agony, and bliss. Fifty-two hours to change my life.

The doctor hands her to me. There is a collective gasp as I clutch her to my chest, unsure what to feel, so exhausted I can barely keep my eyes open. There are no tears, only wonder.

I feel her head, sprinkled with hair, resting against my hospital gown. I see her face, crumpled and serene. But she is not crying. She is slightly blue. She’s been stuck for far too long, and rather than bonding with me as I’d planned, she is whisked off to get things moving. The cord is clamped. I watch them take her from me, and I hear myself ask that dreaded question: Is she okay?

The silence is deafening. But she is okay. She is better than okay. She is perfect. Already, I know that she is a fighter. We have waged the ultimate war together. We have had one of the longest journeys to meet each other, and from here on out, nothing will ever be as hard as our voyage to get her here.

After this, I can do anything.

They finally bring her to me, freshly swaddled. I touch her face. I clutch her long fingers with the beautifully shaped fingernails. I look at my husband, Alex, who has been by my side the entire time. I smile at my doula and at my mother, who has been watching from the corner of the room. I stare at my daughter, rolling the unfamiliar word around in my mouth.

Holy shit, I say. I did it. Now when can I eat?

I have always been a voracious eater. To say I once had a healthy appetite would be a severe understatement. What I had was the mindset of an overeater. As I ate breakfast, I daydreamed about my midmorning snack, my lunch, and what my parents would make for dinner. What I would have after dinner. What I could eat between dinner and that after-dinner snack.

Sometimes, if I was in a bad mood, I would think about the delectable treats that awaited me (an entire Sara Lee pie, a tray of fish sticks, a whole box of macaroni and cheese!) and I would instantly brighten. It went hand in hand with thinking about watching a brand-new episode of 90210 or dressing up and watching Flash Gordon with my brother in our tiny living room—these were the things I lived for as a child.

As soon as my mother finished putting away the groceries, I would demolish everything: five boxes of cereal, a tin of blueberry muffins with butter, cinnamon toast, a complete carton of eggs, a huge jug of orange juice, an entire box of chicken tenders. You name it, I ate it. Perhaps this was due in part to the fact that I was an avid gymnast, hurtling my body through the air. I wore my bumps and bruises proudly, shouting to anyone who would listen: I’m an athlete.

As a young adult, I gave up meat and fell prey to numerous fad diets. Though I wasn’t overweight, I was weight obsessed and in dire need of good, quality calories from high-nutrient foods to support my intense physical exertion. Instead of feeding my body healthy food, I would eat entire sleeves of fat-free saltines slathered with fat-free cream cheese; large bags of baked Lays with Olestra; or fat-free, sugar-free chocolate pudding. I would limit calories, fat, and sugar, pumping my body full of chemicals and depriving it of proper nutrition. As I grew older and the demands on my body grew heavier with sports, I began to educate myself.

I became a group exercise instructor at 17 and a personal trainer at 18. I got certified in weight management, sports nutrition, fitness nutrition, and plant-based nutrition. Over the years, I’ve taught people what it means to pay attention to their bodies and not a diet book. I’ve helped them identify the implications of their everyday choices and become more aware of what they are eating and why. I’ve helped supply recipes and resources. I’ve gotten them off their scales and in tune with how their bodies are feeling, not just what they look like.

After dealing with a couple of treacherous health scares of my own (a daunting foray into brain surgery and a botched knee surgery), I began to abhor traditional medicine due to its tendency to address the symptom and not the actual problem. So I started to look into the power of food to help me heal. I examined my life and all the stressors in it and began to make connections with what I ate, who I kept company with, and how I felt. I started asking questions: What does it mean to eat for health and not out of convenience? What does it mean to listen to my body instead of the FDA? Since the FDA was a business, wasn’t it important to do my homework on what it actually researched and supported, as well as what it left out? What about advertisers? Do they care about my health or just selling products? How can I tune all this out and bring vitality into my body in other ways?

On my journey, I have learned a lot. I am still learning and will continue to educate myself, regardless of how many seminars I attend, research I complete, or certifications I obtain.

And while there are numerous ways to eat (just Google diets and scroll through the results), the ideas for health that this book offers are simple. Whether your goal is improved stamina for workouts, weight loss, or a cure for persistent ailments, you can reach it through the following principles, which I have put to work in my career and my own life:

Ignore diets. If diets worked, there would only be one.

Pay attention to how you feel after you eat. Your body indicates what it likes, what gives it energy, what it’s allergic to, and what makes it feel terrible. We are programmed to know the foods we should be eating if we simply pay attention.

Eat what you like. By pinpointing the foods you can’t live without, you don’t have to diet to achieve health. You can learn to eat better versions of them and make yourself feel better in the process. (There are some caveats to this, of course. If all you love are french fries and pizza, there are still ways to enjoy them—albeit in smaller doses and with better ingredients.)

Eat whole foods. Whole foods come from the ground (and don’t have a heartbeat). This doesn’t mean that you have to be a vegetarian or that meat is awful—only that the bulk of your diet should come from fresh produce, healthy seeds, nuts, grains, and legumes.

Not a day goes by that I don’t feel the effects of the food I eat. It’s an awareness that I carry with me, like the bumpy scar on my scalp and the shifts in my body since becoming a mother.

And while I never thought I would become a parent, I know I have a very big job ahead of me in teaching my daughter what nutrition means. I can control the food my daughter eats now because my body produces it, but I know there will be a time when I cannot. Someday she will be cast out into the world, where the norm is to eat fast food and birthday cake. Will she be the weirdo who refuses candy because she knows how it affects her body? Isn’t it a kid’s right to be hopped up on sugar from time to time? Will she be able to understand how our bodies aren’t meant to eat all these processed foods, and see how they are literally killing our nation? Or will she blend into the crowd?

Just as I will teach my daughter the virtue of good, clean food and continue to promote our idea of living a balanced, healthy life, ultimately the choice is hers. I don’t own her. I will trust her enough to make her own decisions. I will not know more about her nature than she does, nor will I know what foods will make her feel best. The work will be up to her. I will just provide the tools to help her get there.

While there’s so much we cannot control in this world, there is a vital component to life that is completely in our control: what we eat. Eating is the only thing we do numerous times per day, every day, for our entire lives. Every food choice we make has an effect: on how that food is processed in our bodies, how it makes us feel, how it is assimilated, how it leaves our bodies, or how it collects in and damages them—later leading to clogged arteries or causing obesity and disease.

Somewhere along the way we have gotten off track. We have gotten away from paying attention to how the foods we eat make us feel and, more importantly, what they are doing to us.

Altering my thought process to what I call power eating has changed my life—and quite possibly saved it.

I invite you to do the same, a single principle at a time.

INTRODUCTION: LET’S EAT

Let food be thy medicine and medicine be thy food. —HIPPOCRATES

What does it mean to be a Power Vegan eater (and no, this does not mean ramming copious amounts of food down your throat for a competitive eating contest)?

The term power is associated with strength. We know the power of politics and our government. We know the power of bodybuilders and the power of nature. But we so rarely think about the power of the food we eat, and how it affects us both inside and out.

From the time we are born, we are introduced to food. Perhaps it begins with our mother’s breast milk (liquid gold, as it’s often called, because it is made specifically for our bodies and can protect us from any harmful bacteria or viruses). Our diets quickly unravel to less healthy fare from there, as traditions are passed down, convenience foods are sought, and we instantly develop a taste for all things sugary, quick, and indulgent.

We’re taught that for strong bones we need dairy. To build muscle, we need protein, and that protein needs to come from an animal. If we want to be strong, we eat a solid American diet of meat, potatoes, and side dishes that come from a box.

But why not rearrange the American diet to center around vegetables, fruits, grains, seeds, and healthy legumes, the benefits of which have been proven time and time again? What would that food pyramid look like, and what would it mean for our health?

The fact is that we can bring real power into our bodies with the food that we eat. This book will show you how to lay down a solid foundation for the bulk of your diet. If you can do the groundwork, everything is more manageable, regardless of whether you’re stressed, you eat out often, or you have cravings. By making the majority of your diet plant based (and yes, that means you can still throw in organic, lean meats and dairy when you want to), you can set yourself up for permanent success and improved health, even if you fall off the wagon from time to time.

Power Vegan eating is a way of eating that can work for you, even if you’ve been raised on fast food and microwave dinners. You can turn it around simply and effectively by shifting your focus to more greens, produce, seeds, nuts, grains, legumes, and other natural foods that don’t take a lot of preparation or come from a package.

The truth? Collectively, Americans are unhealthy. The American Heart Association reported in 2012 that, among Americans 20 years and older, 149.3 million are overweight. Of these, 75 million are obese.¹ We have extremely high death rates from non-communicable diseases (NCDs), such as stroke, diabetes, cancer, and premature heart disease. For the 36 million deaths reported from NCDs in 2008, the World Health Organization reported that 80 percent of the contributing risk factors were preventable.²

To many, these statistics aren’t a surprise. What is a surprise is that you can prevent common diseases that often cause premature death by changing what you eat. You can alleviate almost any physical ailment, allergy, or mental and emotional complaint by shifting what you put into your mouth.

When you constantly tax your body with sugar, processed foods, and chemicals, you are prohibiting your body from doing what it’s meant to do. Instead of giving you energy, it struggles to break down and get rid of this waste. Over time, you will suffer from physical ailments, nutritional stress, pain, and eventually illness and disease.

Power Vegan focuses on foods that give you energy and vitality. Foods that come from the ground; foods that haven’t been overly processed or poured into toxic cans or plastic bags. Foods that are portable, tasty, and uncomplicated and have been proven time and time again to boost health and nutrition. Foods that are alive, meaning that they haven’t been cooked at high temperatures, drowned in butter, or ground to virtually unrecognizable versions of themselves. Foods that are simple and wholly intact; foods in their natural state.

You can incorporate these foods into your diet however you see fit. Slowly, you can start to educate yourself on what’s right for your body (not your partner’s or your kids’ or your best friend’s) and figure out how you feel and what’s the best recipe for your level of health. There is no diet to power eating.

Regardless of whether you are looking to shift your way of eating for life, for health, for a specific ailment, for your age, for fitness, or because you want to eat like an athlete, Power Vegan will help you attain your goals to reach optimal health. It will provide the tools to get healthy with sound information about foods for daily life. It’s about fitting in the healthy concepts you need while ditching the rest of the extreme health noise out there.

No diets. No complicated recipes. Just powerful foods for a powerful life.

The Keys to Your Health

You know the drill. Go to a restaurant. Order what looks good. Salivate. Have bread. Have olive oil. Have a drink. Have a steak. Eat. Eat a lot. Eat way too much. Fall into a food coma for the rest of the night. Render yourself useless in front of the television. Get up and do the same thing tomorrow. Gain five pounds. Gain ten pounds. Become sluggish. Blame the restaurants. Buy bigger clothing. Go on a diet. Get cranky. Stop going to restaurants. Get on the wagon. Fall off the wagon. Repeat. Repeat. Repeat.

Our internal health is the catalyst for most external issues. No matter how healthy or unhealthy you feel, we all suffer from certain ailments that are a product of the choices we make when it comes to exercise, eating, and our lifestyles.

We are not born liking pizza. We are not born liking cookies. These are the foods we grow up with in America. We forget how amazing a piece of fruit can taste, or how wonderful a bowl of fresh vegetables can be. We forget that our bodies are made to move, that we have a brilliant resiliency within us, and that if we just acknowledge the choices we make and stop running ourselves into the ground, we can make our lives and our bodies extraordinary.

When it comes to being healthy, the definitions are vast and often superficial. In our society, health is usually defined exclusively by what you look like on the outside. As long as we’re eating low-fat, low-carb fare (often laden with chemicals), then we’re healthy, right? Wrong. Look at the ingredients on everything you eat and even put in your body. (Tip: If you can’t pronounce it, don’t eat it!)

We all want that quick fix to get healthy. We want big results in the shortest amount of time with the least amount of effort. The reality? There is no magic pill that will make you healthy. Regardless of everything you’ve read, getting healthy involves more than just trying a new diet or exercise plan. It’s the correlation between how you live, what you eat, and how you move your body. They are all connected. And once you find the perfect recipe for your body, you can live a healthier, more balanced life—no medicine or expensive programs required.

It’s time to make your lifestyle choices work for you and not against you. We’re taught that to have the bodies and the health we want is difficult. In fact, it’s the complete opposite. We were intended to live healthy lives, but we have so much junk in our bodies and our minds that we often feel disconnected from our lives, our jobs, our friends, our bodies, and our partners. As a result, we become unhealthy in ways that range from nagging little aches and pains to major exhaustion, stress, and weight gain. We’d rather give up than make an effort to do what it takes to change.

But there is a way to eradicate all of these issues using simple, plant-based foods (and no, you don’t have to be a vegan or even a vegetarian to benefit from this way of eating). There is a way to pinpoint the cause of your ailments, just by paying attention to how you feel. There is a way to alter your diet, your movement patterns, and possibly the stressors in your life with no complicated recipes or steps. And every single day, you can have clear, healthy skin, feel radiant and strong, be at the weight you desire, and move through the world the way you always intended to.

Most of us don’t know what it’s like to exist at optimal levels of health. We think our joints naturally hurt with age, our metabolisms slow; that we need deodorant because we are supposed to smell, that we get exhausted after giant pasta dinners, and we need caffeine to stay awake. It’s simply our way of life. We do little to question or change it. It’s just easier to accept things the way they are instead of challenging the system.

If we do want to reach optimal levels of health, we assume it will involve weird food concoctions, years of detoxing, and a general unhappy way of living that revolves around deprivation and isolation.

This is not the case.

Power Vegan delivers the only solution you will ever need. The key? Individuality. No two bodies are the same, so how can we expect to find one way of eating that works for everyone? Today there are so many different ways of eating, endless exercises to try, and numerous ways to organize your personal life and your love life. In a word: overwhelming. But, there’s good news. Our bodies are incredibly smart. If we listen, they can tell us exactly what we should and shouldn’t be eating.

By paying attention to your likes and dislikes, you can meet your own personal health quota each and every day. Hate to cook? Find recipes that are easy and take no more than 20 minutes to make (most of the recipes in Chapter 13 fall into this category). If you constantly crave sweets, find easy, healthy alternatives that are satisfying and not just low-fat, chemical-laden versions of the original. Most important? Know what you’re not willing to do. If you hate going to the grocery store, then perhaps you need a delivery service or personal grocery shopper. If you don’t like to chop veggies, buy them pre-cut. Don’t like salads? Don’t eat salads. Hate raw foods? Don’t eat raw foods.

Healthy is about finding what you enjoy and what you’re willing to do to get there. It’s not about eating perfect or looking perfect. It’s about knowing. If you have the knowledge for your individual physique, you can make more educated choices about what you put into your body and how it affects you. You become more in tune with how you feel, period.

This way of eating and paying attention is sustainable. There’s no 30-day approach. It’s a daily approach. You get up, you make smarter choices today, and you do the same thing tomorrow. You are building a lifestyle shift, not a five-day or five-week shift. You are the one who’s responsible for your own success. It’s about making choices that work for you and your life, in all capacities.

SELF-ASSESSMENT: EMOTIONAL HEALTH

Just as we are connected to one another, our bodies are connected to our minds. So much about being healthy goes beyond the physical. The first step is to look at all aspects of your life. If you are unhappy in any area, take a few minutes to self-assess and figure out why. For those questions to which you answer yes, you’ll find solutions in the self-evaluation section below. (You will find similar self-assessments throughout this book that focus on different aspects of eating and health.)

1.Am I unhappy in my relationship?

2.Do I feel drained when I spend time with certain friends?

3.Am I miserable in my job?

4.Am I stressed about money?

EVALUATE YOUR ANSWERS

If you find that you are unhappy in your personal relationships, assess whether the issues are big or small. For instance, if your romantic partner doesn’t respect you, that’s a big issue. If