What I Eat – Simple, Plant-Based, Clean

I am not a health professional and the below is in no way a prescription. This post simply aims to answer the question that I am asked most often on the online forums, and in real life, which is “What do you eat/What can you eat?”

The simple answer is that: It has taken me years of trial and error, learning to listen to my body, to find that I feel and perform my best on an alkaline, plant based, gluten free wholefoods diet. What’s that in English you say?… It means that my blood work results, general wellbeing, comfort, emotional/mental and fitness performance have all shown to be optimised when I eat a diet consisting of vegetables, fruits, activated nuts (I activate them myself at home as the ones you can buy are too expensive), seeds, healthy fats (avocado, coconut), legumes and gluten free wholegrains.

This way of eating reflects the common factors of the world’s healthiest long-living cultures (societies where most people live with great health and vitality until ages significantly greater than the average across the world’s developed nations). The most famous example being the Okinawans of Japan whom you can read more about in books such as ‘Healthy at 100’ by John Robbins and ‘The Okinawan Way’ by Makoto Suzuki. I also recommend the book ‘No Meat Athlete’ by Matt Frazier even if your fitness intentions only stretch so far as completing one short walk a day.

Prior to finding my sustainable fit with a plant-based diet, I experimented on myself, with everything from following the Australian government’s food pyramid and healthy eating guidelines (awful), to High Protein/Low Carb/Low Fat (before diagnosis with PKD), raw vegan, High Fat Low Carb, shake based weight loss plans, ‘cutting diets’, carb loading… you name it I’ve probably tried it. I undertook each method scientifically using weights and measures, skin fold and fitness tests, food and performance diaries and ensured near 100% adherence for at least 3 months at a time. Some of these methods were effective at triggering weight loss and meeting certain body image and/or composition and performance goals I had at the time but none have proven as easy, healthy, energising, balancing, practical and cost-effective long term as a dead set simple wholefoods plant based diet.

The best things about this nutrition methodology are that it is a ‘no-brainer’, low-stress, kidney friendly way of life and totally adaptable to both my training routines and to managing my IBS/food sensitivities and restrictions.

It involves eating little to no processed/packaged foods, no refined sugar (kick sugar and even broccoli will start to taste great) and no refined flours and instead just shopping for ‘ingredients’ ie. ‘real’ fresh food and then preparing this simply. Who has time to slave away in the kitchen for hours? Not me!

Regular readers will already know that I suffer from Irritable Bowel Syndrome and Gastritis, as well as PKD. To manage my symptoms for the best chance of being able to complete my twice daily triathlon training and generally live a happy, comfortable and sociable life, I have lists of foods that I religiously avoid. Some I avoid only before racing or certain types of training (because they will produce wind and mild discomfort) right through to ‘never’ foods that I can’t ever touch because they will keep me in the bathroom all day. Some of my trigger foods have been identified as a result of medical diagnosis whereas others I have placed self-imposed restrictions upon because they make me feel less than 100%. Going through the FODMAP elimination process (via Monash University – info here) helped me find many of the culprits but I felt that this method was incomplete without also trialing animal protein and individual grain elimination/re-introductions. I therefore extended this elimination experiment to create a more complete tolerance profile for myself. Afterall, you don’t need a Dietician’s supervision in order to identify that something gives you diarrhea every time you eat it!

The everyday staple foods that form the basis of my diet are:

VEGETABLES FRUIT GRAINS LEGUMES ACTIVATED NUTS/SEEDS OILS OTHER
Zucchini Banana Rice Lentils Almonds Avocado Raw Carob
Pumpkin Citrus Buckwheat Raw Cacao (in very small amounts as it contains caffeine which is suspected as being bad for PKD) Pecans Olive Herbs especially peppermint, basil and coriander
Potato Kiwi Sorghum Tofu Walnuts Coconut Tumeric, Cinnamon (real, not Cassia), Nutmeg, Cardamon
Carrot Berries Amaranth Peanut Butter Chia Macadamia Water
Sweet Potato Dates Sesame/Tahini Herbal (Caffeine free) Teas
Leafy Greens Avocado Coconut Organic decaf coffee (max 1 per day)
Seaweeds Flaxseeds Real Maple Syrup
Brazil Nuts
Mustard

*Note for people with PKD: I am in Stage 2 with good function and no issues with Potassium, Phosphorous or blood pressure as yet. The only medication I am on is 1 daily Pantoprazole to treat my Gastritis.

My IBS preventative ‘safest’ foods to eat prior to/during training or racing are:

  • Bananas
  • Steamed potato
  • Dates
  • Iddly/Idli (steamed fermented rice/lentil ‘breads’)
  • Gu Gels
  • Almond and Date based homemade ‘energy’ bars (no refined sugars)

I religiously eat inside of the critical 30minute window after each work out when the body will most quickly absorb and utilise the nutrients towards recovery. Doing so markedly improves my energy levels and reduces muscle soreness the next day. Typically I will eat one type of fresh fruit, iddly or dates and a big green smoothie straight after training. I make the smoothies the night before and store them in big recycled jars in the fridge and then take them in a cold pack to training. They typically consist of one type of fruit blended with leafy greens, water and sometimes one spoonful of Endura Low Carb Rehydration electrolyte powder. As a treat I will sometimes have a decaf cappuccino or dandelion tea on soy, almond or rice milk if I stick around to socialise after training.

On top of my ‘base’ foods listed above, I add in my ‘sometimes’ and ‘not within 8 hrs before running’ foods (for managing IBS) as appropriate:

VEGGIES FRUIT GRAINS LEGUMES NUTS/SEEDS OILS OTHER
Macadamia Sesame Ginger
Parsnip (home grown only) Mango and other stone fruits (in small amounts) Kidney Beans, Black Beans and Hummus (in small amounts) Cashew Chai
Broccoli Custard Apple Edamame Pistachio Coconut Kefir
Tomato Passionfruit Peanuts Pumpkin Parsley
Cucumber Figs Tempeh Pepitas Molasses
Sprouts Olives Chilli
Artichoke Papaya and Paw Paw Apple Cider Vinegar
Eggplant Balsamic Vinegar
Asian Greens Rice Vinegar
Bamboo Shoots Agar Agar
Fermented Probiotic Veg Coconut Vinegar, Coconut Nectar
Swede Marmite
Squash

 

And my NEVER foods are:

VEGGIES FRUIT GRAINS LEGUMES OTHER
Garlic Starfruit (no good for PKD) Wheat Whole Chickpeas Alcohol
Onion Apples Gluten Coffee
Cabbage Under-ripe Fruits Barley Sugar Alcohols
Cauliflower Melons Chewing Gum
Green Capsicum Pineapple (am allergic) Dairy, Meat, Fish, Eggs
Brussel Sprouts Artificial Sweeteners
Refined White Sugar

 

I don’t buy expensive supplements and ‘superfoods’ because when you eat fresh produce everything you consume becomes nutrient dense and totally ‘super’ in so many ways! I access FREE fresh produce by arranging to ‘rescue’ fruit and veg that would otherwise be thrown out as surplus/imperfect by my local greengrocer (my sponsor Nature’s Fresh 4 Less). I eat out at least once a week (mostly Asian foods, Australian fusion or raw vegan) and when I do buy food I seek out organic, local, direct from the grower and the freshest/healthiest I can find. The most nutritious food is always going to be the deformed carrots out of my own garden, the dirty looking oranges from the local organic citrus farm and the big box of discarded black spotted individual bananas that your local fruit and veg shop will sell you for next to nothing.

For me (a 5’2” 56kg female office worker and triathlete), a typical day of eating tends to look like:

FIRST BREAKFAST 4.30am: 2 Bananas, herbal tea (no caffeine)

TRIATHLON TRAINING 1-2HRS (with water only)

SECOND BREAKFAST 8:00am: Fresh fruit (one type of fruit at each meal) followed by green smoothie (typically 1 head of greens, one type of seasonal fruit, lemon and/or lime juice, ginger or turmeric or fresh mint etc) straight after training. Then an almond, rice or soy milk decaf cappuccino, 1-2 pieces raw vegan dark chocolate (no dairy and sweetened only with coconut sugar)

SNACKS: Raw and/or steamed vegetables OR 1 type of fruit and 1tbsp peanut butter or tahini, water/herbal tea

LUNCH 12:00pm: Massive amounts of steamed/fresh veggies/salad plain or sometimes drizzled/topped with spices, mustard, dried seaweed, home-made dressing, rice or idly, water/herbal tea

SNACKS: Raw and/or steamed vegetables OR bananas OR couple of dates OR an avocado OR green smoothie

TRIATHLON TRAINING 1-2HRS (with water only generally)

DINNER either at 4:00pm or 7:00pm depending on training schedule: tofu, tempeh, lentils and/or rice, steamed and/or raw veggies, 1tbsp peanut butter or tahini or other nuts/seeds, green smoothie without fruit

DESSERT (if needed): Bananas (blended frozen as icecream is my favourite) OR citrus OR raw vegan icecream (cashew/coconut base), OR 1 piece raw vegan dark chocolate

When I plan a meal I don’t select my protein first and then the ‘sides’ to accompany this, like we tend to do in our overly ‘protein’ focussed Western diet. Instead I choose my main fruit or veg for the meal and then plan around that, as it will be the main bulk and focus. Any accompanying fats, proteins and flavours are added ‘wow’ factor and/or included according to scientific evidence of beneficial nutrient pairing (I will write another blog just on this in future).

You’ll notice that I eat very frequently throughout the day and in a somewhat ‘mono-meal’ style. The frequent eating pattern has stuck with me since I experimented with body sculpting because I found it the best method to keep hunger at bay and to control my portion sizes and food choices. The term ‘mono-meal’ means to eat just one main ingredient for that meal ie. You might only eat bananas for a meal or have a meal of only roast pumpkin. The ‘experts’ say you shouldn’t eat anything else for 2-3hours after a mono meal in order to allow your body a clear burn in metabolising this food, but I take a loose approach to this. I have fallen into the habit of mono meals often as a result of being too busy to prepare ‘recipes’ and because food is so easy to digest this way. I throw loads of uncut veggies and some rice, into my cheap, automatic multi-basket steamer twice a week and that keeps me sorted without the fuss of complicated cooking.

Mono meals also allow you to really savour the particular flavours of just one item of produce, which is particularly enjoyable if the food in question happens to be truly fresh and in the peak of its season. Dwelling on the nuances of flavour in just one item is an exercise in eating mindfully and leads you to truly appreciate the taste, texture, aroma and colour of simple ingredients.

But how do I get enough protein? Calcium? Iron? From all this veg?

I will write another future post to address this question in detail (with research references) but for now it’s enough to say that a vast body of reputable scientific evidence shows that it is a complete myth that humans need to consume animal proteins in order to obtain sufficient protein, calcium and iron. Eating a varied, balanced plant-based diet can provide you with the nutrients you need, if it is properly balanced. My blood and urine test results are all within the average healthy ranges, my weight and body composition are fine and I feel fantastic!

Do I ever break my food rules?

Never the ones about what I eat/don’t eat before training but otherwise yes, albeit rarely and becoming less often as I become more and more aware of how negatively these foods affect me, and how contrary they are to supporting my goals for sports performance, healthy body composition, strong immunity and general well-being.

What about treats?

I have a sweet tooth and love cooking so I often indulge in the afternoon after my big blocks of weekend morning training. I’ll make small batches of bliss balls, GF banana bread, cookies or ‘icecream’ but it’s all ever only made of my ‘yes’ foods and is always GF, SF, DF, wholefoods and plant based. My friends and family seem to agree that these treats taste every bit as good as, if not better than, the ‘standard’ store-bought options!

It has been a long journey of experimentation to get here now but I’m so glad to have finally realised that eating clean doesn’t have to be expensive or complicated. My nutritional needs are being met by a completely plant based lifestyle and I feel better than ever before!

 

© morethanpkd.com | 2015

RAWsome Creations Rock My World!

rawsome cake

As many of you know, I am super passionate about raw vegan food. I am not a vegan but I love this cuisine because of how great it makes me feel after eating. Raw vegan food is incredibly colourful, good raw vegan chefs are extremely highly skilled in presentation, the flavours are sophisticated but clean and bold, it leaves you feeling energised and it’s honest, gluten free, dairy free and refined sugar free totally delicious food. Now you can imagine that raw vegan market stalls certainly catch my attention and this was the case recently when I stumbled upon RAWsome Creations at the Hawkesbury Harvest Markets at Castle Hill.

taylor

RAWsome Creations is the brain child of this gorgeous chicky; Taylor whom, like me, is not a vegan but follows a clean eating/Paleo style diet and hails from Western Sydney. Taylor tells me she has a sweet tooth (don’t we all???!!!) and in transitioning to eating clean she turned towards making raw vegan desserts as a way to still have her cake and eat it too! I can certainly identify with her experience in finding she had less cravings, clearer skin, more energy and less bloating by steering clear of refined sugar, gluten, chemical additives and dairy. Greater Western Sydney does not yet have raw vegan cake shops or restaurants so Taylor decided to experiment in her own home kitchen. She soon became hooked on trying different flavour combinations in raw vegan sweets and cakes, creating far more dishes than she and her family and friends could eat (I don’t think they were trying hard enough ;-)). Drowning in brownies and caramel slices there was only one thing Taylor could do… she called for help on social media and booked her first market stall! Luckily her first stall was a massive success and she sold out of product, saving her from the truly terrible fate of being forced to to eat more than her own weight in delicious, healthy cake! 😉

rc cake

From that first market stall, RAWsome Creations took off and even cafes started contacting Taylor to ask if she could supply to them. She now has a dedicated kitchen beside her house in Minchinbury and this savvy entrepreneur’s vision is to expand her stockists whilst keeping the personal touch in her business by continuing with the market stalls. Taylor shares my passion for helping others become all they can be through healthy eating so she is releasing an e-book of her recipes this week. Now foodies of all diet types can try their hand at recreating Taylor’s raw vegan treats at home. But beware!… Taylor warns that raw vegan ‘cooking’ is time consuming so brew yourself some chai, put on some chilled out tunes and settle in for some patient and laid back food processing if you’ve decided to take on this oh so tasty challenge.

rawsome icecream

Alternatively you can join me in visiting Taylor’s stall at the Castle Hill Hawkesbury Harvest Markets every 4th Saturday of the month 8am-12pm or at Glenbrook Markets every 1st Saturday of the month 8am-12pm . This is the ‘rawsome’ lady who has brought ‘icecream’ back into my life by leaving out the dairy, sugar and xylitol. That’s enough to win over my little foodie heart!

caramel slice

You can buy the RAWsome Creations e-book upon release via http://www.rawsomecreations.com.au/

rc logo

 

© morethanpkd.com | 2015

Eat Fit Food Review

I was recently lucky enough to win 20 days of catering from EATFITFOOD, via a Vitasoy Facebook competition. It was one of those ones where you write the answer in ’20 words or less’. The question was about what defines summer for you and my answer was all about the incredible feeling of taking a run in the fresh and electric air after a midsummer afternoon storm, when everything smells of rain, cut grass and eucalyptus (only obviously I managed to get all that down under the 20 words).

To quote the EATFITFOOD website; ‘EATFITFOOD (EFF) provides great tasting, healthy home delivered meals in Melbourne and Sydney’ so for 20 days I was to be supplied my breakfast, lunch, dinner, two snacks and a juice, delivered fresh daily before 5am every morning! A break from cooking! Woot! The guys at EATFITFOOD grow a lot of the fresh ingredients on their own farm and offer gluten free and dairy free meals. They use no refined sugar/added sugar and also provide for vegetarians, low carb and paleo. Suffice to say this is clean eating to the max! EFF doesn’t currently offer low FODMAP specifically but when I explained my needs/restrictions to their staff they were kind enough to go through each week’s menu options and highlight the meals that contained no high FODMAP ingredients. They moved me onto a more flexible menu than the package I had actually won, in order to ensure there would be more low FODMAP items for me to choose from. And, catering to me also meant they had to deliver outside of their current geographical boundaries, but that was no problem either. They made an exception for the 20 days so that I could enjoy my prize. And enjoy it I did!

Every morning I opened my front door to find a freezer pack or two waiting, carefully packed and perfectly cold. Since I actually eat two breakfasts each morning; one before training and then one after, I ordered an extra EFF meal, prepared my own or supplemented the EFF breakfast with extra salad/veggies. Most often the brekkie was some form of eggs – omelette, poached or scrambled, with greens and tomato. GF bread was provided for toasting but I collected and froze the slices until I later had enough to make a batch of salad croutons.

Chia Bran Pancakes (1) LR

My other favourite brekky options were the GF/DF Chia and Goji Bircher Muesli with Coyo (not strictly low FODMAP due to the apple juice but it went down ok for me as a nice treat) and the Apple Cinnamon and Chia Bran Pancakes with Berry Compote and Coyo (same again re not being strictly low FODMAP). I was not a huge fan of the Cinnamon, Brown Rice and Quinoa Porridge with Rice Milk as this was a bit bland and heavy. I don’t do well on heavy carb meals.

Bircher Muesli (1) LR

The snacks I enjoyed the most were the Raw Carrot Coconut Cups (but these were so dense I divided each into two feeds), the Lemon Ginger Tahini Balls (though if you are paying for EFF these are quite overpriced by comparison with bliss balls in wholefoods shops/cafes) and the Summer Berry and Banana Bread with Psyllium (the texture and flavour of this GF bread was yummo!).

Lemon + Tahini Balls (4) LR

Lunch and Dinner with EFF is restaurant quality. We’re talking the likes of:

–          The incredibly delicious Portuguese-Crusted Salmon with Ancient Grains, Cumin Coyo and Dutch Carrots (the Coyo and Carrots were so good I’d be happy just with those!)

–          The totally tasty Nicoise Salad with Green Beans, Olives, Egg, Potato, Capers and a Lemon Vinaigrette,

–          My weakness – Raw Zucchini ‘Lasagne’ with Walnut Bolognaise and Cashew Bechamel,

–          Light and cheery Roast Pumpkin on a Citrus Quinoa Salad

–          And the fresh Prawn and Avocado Salad with Rocket, Cherry Tomatoes and Chilli Lime Dressing etc….

Ocean Trout Confit (3) LR

No cutting, prepping or cooking was involved beyond a quick zap in the microwave or moment in the pan just to re-heat the proteins. Cleverly EFF provide the proteins a little underdone so when you do re-heat them they don’t dry out.

Once my prize period came to end I missed EFF but wasn’t able to continue with them because I live outside their delivery area. The other drawback is budgeting for the cost of the EFF meals as they are quite expensive, compared to home cooking, but the question of cost does depend on the $$$ value you place on your own time. Some meals are certainly better value than others – I would definitely rate the dinners as these are as good as you would get eating out and yet are cheaper than doing so, but the snacks/desserts are quite highly priced when compared to similar offerings from the likes of About Life.

Overall, I would heartily recommend EFF to those who are looking to reclaim the time they would otherwise spend cooking. It freed me up to devote more attention to morethanpkd.com and gave me the right quantities of a variety of produce I often lack in my single person household. EFF strikes me as a particularly handy short term solution for new mums or those recovering from surgery/illness. Above all, the food was clean, fresh, guilt-free, nutritious, satisfying, of the highest quality and generally absolutely delicious! And in the end it’s a rare, rare thing to enjoy both wholesome food and home delivery convenience.

Check out EFF at www.eatfitfood.com.au

Photos courtesy of EatFitFood (but yes, the meals did look this good once plated up).

© morethanpkd.com | 2015