Archive for the ‘food’ Category

MVP #057 – Energize Me! – How to Energize Friends and Teammates

Emotional

Emotionally, friends and teammates pick you up when you are down. They calm you when you are upset. A good friend will energize you when you need it most. When you get in a rut: between matches, between sets or even during a timeout that your team has to call.

Draw energy from your friends and teammates.

Why are some teammates real Debbie Downers and others always cheerful and supportive? What kind of support can you expect from your friends and teammates?

Fuel

Be aware that your body is like a leaking boat when it comes to fuel. Just sitting and reading this your body is burning fuel, consuming calories. When exercising or in competition, you are burning calories at a faster rate. Depending on your size you may burn between 8 and 12 calories every minute. Let’s make this specific to the fuel to energize volleyball girls. Assume an average calorie expenditure of 10 calories per minute. A 40 minute match could consume 400 calories of fuel. In tournaments where matches are occasionally back-to-back this could pose a problem. Imagine having a good breakfast, but walking into consecutive matches where you burn 800 calories that you didn’t expect to burn. How do you get that back?

Planning

Similar to trying to energize is hydration. Drinking the equivalent of a half liter bottle of water every match might keep up with your sweating. To stay energized and hydrated, you must plan ahead. Bring snacks for before matches, between sets and be prepared. Drink water regularly and know where the restroom is. Have your body fueled, hydrated and ready to perform at your top level.

Bring snacks for your friends. Sharing is caring, people! Energize yourself and each other.

Mark
mark@mochavegan.com
@mochavegan
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MVP #052 – Animal Agriculture is Killing Our Planet – Turn the World Upside Down

Responsible pet owners

Controlling everything

Would you EAT YOUR PETS?? Adopt a pet to eat it? Not what we do in the United States.

Disturbing videos online from Korea showing atrocities towards animals:

  • Cat being burned with a torch
  • Dogs being skinned alive
  • Dogs being force-fed to fatten them up. Assume the dogs are too stressed to eat knowing what is happening to them.

How much different are these videos to things happening here in the United States legally?

Chicken farmers start with a load of chicks and a quantity of food. They are paid based upon the live weight of chickens when the contract company returns to pick up the results of their time.

Pigs are skinned after being dipped in hot water to loosen the skin. We hope that the animals are dead before this happens.

Do we really believe that the animals have no idea that they are in line for slaughter?

YOU can make a difference! Shed the blissful existence of ignorance and stop eating meat.

The goal is to achieve alignment regarding veganism within the leadership. The leadership within our family, our community, our schools, our country, our planet.

What makes a more healthy meat / animal product?

Why is eating animal products unhealthy?

Are we being punished?

Educate yourself to the alternatives and the reasons WHY change is necessary.

We, as a species, must learn to create food to replace food that is being grown / farmed now. Find healthful alternatives. Make positive choices and impact your life and your planet.

Here’s to a less cheesy world. Evolve. Improve. Live!

Mark

mark@mochavegan.com

@mochavegan

Listen in to the Mocha Vegan Podcast, episode #050:

If the animals could choose their food, would there be gravel in with their corn?

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If the animals could speak, what do you think they’d say?

 

People are doing a good job of wielding their power. Shouldn’t we protect those that are weaker?

 

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If the animals could organize, farmer owners would have to respond.

(or run away)

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Listen to the audio, “but they’ll never take our FREEDOM!” Maybe there is a better way, a way Beyond Meat…

Until next time,

Mark
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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

MVP #043 – Speciesism – Mark Phipps – Mocha Vegan Podcast

Think about how we treat 'others'

Let’s be bigger than other people

http://speciesismthemovie.com/

A note that this recording was made on Monday, January 5, 2015, the day I returned to work from a long holiday. At the end of the next day I was laid off, so I’ve had more than those days I mention in the beginning of the episode to spend with my family (just with less money…) – moving on.

The concept of ‘speciesism’ is that people are the most powerful species and discriminate and maintain control over all other species. Similar to racism and sexism, people have taken over the planet.

The animals really don’t have a chance anymore.

Factory farming is outside reasonable lines of how we should treat ANY other species.

There are horror movies that show this type of treatment towards other humans and it is a bad thing. 101 Dalmatians, a movie I watched early in life, didn’t encourage mistreatment of dogs. We don’t like people to cage up their pets or mistreat their family. Why would we condone mistreatment of the animals that were identified as our targeted food source?

Think about the implications and try to move in a positive direction. Consider vegan.

Thanks for listening.

Mark Phipps
mochavegan@gmail.com

The Mocha Vegan Performance Podcast is recorded in Mark’s mobile recording studio on the 101 Freeway near Mesa, Arizona.

 

 

 

Eating By Numbers

Do you know that there are approximately 3500 calories in a pound?
When did you start reading labels?

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1/4 second sprayYum

Reasons for reading labels:

1. How many servings does the package of goldfish have? One serving is, perhaps, 140 calories.
2. Watch out for the labeling rules: Example, zero fat cooking spray. That just doesn’t work. Canola oil in a can and then sprayed does not a fatless spray make. It is required that the spray be 1/4 of a second which makes the amount of oil sprayed contain less than 0.5 grams of fat then it can be called zero fat. Total B.S.
3. Learn something about macro nutrients: 1 gram fat = 9 calories, 1 gram carbohydrates = 4 calories = 1 gram protein. Add up the grams of each times the number of grams in the serving. The label will tell you how many fat calories are included in one serving. From that you can determine the percentage of fat by dividing the fat calories from the total calories.
4. How many calories are in a bag of chocolate chips? Multiply the number of servings in the package by the number of calories per serving. From an actual bag: Serving Size 1 Tablespoon, Servings per container 23, calories per serving 70. 70 x 23 = 1,610 calories per 11.3 ounce bag. Ouch! Imagine if you have to add oil to this melted bag of chocolate to have it flow in your chocolate fountain…See below.
5. Determine percentage of any macro-nutrient for a food by dividing the calories from, say, protein by the total calories for the serving. Look for 10% or more protein in your foods and you’ll be fine.

What is 25/25/50?

Some prescribe a diet should contain this type of balance of protein / fat / carbohydrates. I suggest that it is good to analyze what you are doing with your diet, but that a balanced diet of whole, plant-based foods will always have the best result.

Using a chocolate fountain

Either use a higher quality chocolate that contains 32-39% cocoa butter which helps create a better flow OR use other types of chocolate will require the addition of vegetable/canola oil – approximately 1 cup of oil to 5 pounds of chocolate. I recommend using high quality dipping foods with your chocolate fountain to minimize guilt. 🙂

Please find habits that you can hang on to that are good for you and keep you coming back again and again.

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Vegan Thanksgiving

Quinoa-Stuffed Acorn Squash

Quinoa Stuffed Acorn Squash credit to http://veganyackattack.com – something to bring to Thanksgiving Dinner at your favorite carnivore’s house that will raise an eyebrow or two.

Quinoa Stuffed Acorn Squash

Improving Run Performance

My recipe for improving run performance

Speed training 2-3 times per week
Long Run for endurance once per week
Yoga once per week
Core 1 – 3 times per week

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Convert the Farms!

Vote with your fork. Every time you eat you vote with your fork. Choose the way you want the world to treat animals each time you buy food and every time your eat. People aren’t perfect. Life is Busy! Do what you can towards a brighter future for our planet.

Leaflets

 

The Mocha Vegan Podcast is recorded in Phoenix, Arizona traffic. It is my effort to make some good of a potentially crappy commute and share my thoughts with all of you.

Things to Eat

Whole grain pastas

Almond Milk

Fake Meats

Things to Do

Watch Cowspiracy

Leaflets by F.A.R.M.

Be aware of what happens to animals to make profits

660 gallons of water to produce a 1/4 pound beef patty!

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Volleyball

Lizzy Phipps is playing JV Volleyball at Dobson High School. She is a center blocker. Two months ago, none of us knew what a center blocker was. Her focus and effort since August have earned her a position on the team that will continue to improve as she does. Great work, Lizzy!

Basketball

Markie is switching coaches after the summer with a very good coach. His determined level of play when he is very new to the sport continues to impress me. He has not achieved ‘statiscal’ success, but is clearly on his way. He is putting in the required effort AND MORE and his opportunities will continue to present themselves.

More Volleyball

Miss Bella, Isabella according to her uniform, has joined a 1st – 3rd grade league through the YMCA. The main focus of the game so far is the team that gets in the most serves pretty much wins. That doesn’t change for a few years, it seems… She can bump the ball and is learning to set. Depth perception is tricky when the net towers above you at nearly twice your height. For me, that would be like playing with a 12 foot net – WOW! The kids are learning, having fun and feeling successes along the way.

Sports with Swords

Michael is ready for his first sport as long as it has swordplay. Seriously, he does enjoy trying to bump the volleyball. He also like to play basketball with his big brother though the net is. Most of all, he likes boxing on the Wii. We watched Rocky this weekend and after we all went for a run, he wanted to play Wii Sports. Funny kid. I can’t believe he will be going to school this time next year.

Travel with My Wife

Flying with a flight attendant has perks. My wife knows the ins and outs of travel. She is courteous enough to bring bags of candy to share with our crews, both the New York and from there to Punta Cana, D.R. They treat us very well and we even see them on the way back. We get awesome airport junk food and have snacks on the plane. Great success!

Dominican Republic

The resort we are booked at it all inclusive. We have a shuttle from the airport to drive us there (with A/C), they fawn over us at every turn when we arrive, from taking our bags, bringing us tropical drinks, giving the verbal tour en route to the room, to always being available to answer questions, no matter how simple.

After the fact, I am glad that I did not have Wi-Fi or cell service. I used Lynn’s phone to contact the kids a couple times when she was sleeping, but was otherwise content reading at night or watching a movie and just unplugging. My relaxation was a total success. Though I gained six pounds in five days, it didn’t stick. I am certain it had a lot to do with El Presidente beers and cheeseless pizzas being delivered to the room any time of day or night and the expansive buffet that had SO much fruit that I don’t know how to describe it all.

And I ran every day (success). I played beach volleyball one day. I went to a wedding one day. I went shopping. I slept in a beach chair in the shade of a palm tree for a couple hours. I ate French Fries daily. And the staff would make me vegan food whenever I wanted it. Every restaurant came up with something for me. Even though my food choices weren’t healthy, there were consistent with my moral intentions.

Being Thankful

I met hard-working locals who made me understand how lucky we are. I am fortunate to have a family and live in the United States. I think I could live there, too, and be happy with much less.

Forrest Gump

I had little or no expectations going into this trip and life is truly like a box of chocolates; this trip was a good one!

 

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Running! Jeff Sanders of jeffsanders.com and host of the 5AM Miracle Podcast joins the show today. What is a vegan? And seriously, what is a raw vegan?!

Think about what you put in your body and making time to move your body.

A preview of the movie Cowspiracy – The Sustainability Secret and discussion about Ag Gag Laws:

Anti-Whistleblower Bills Hide Factory-Farming Abuses from the Public

We talked about how Jeff’s dog, Benny, motivated him to start putting better food in his body. Find your motivation and join the journey towards a happier and healthier life.

Apology for the audio issues at the beginning…

Be healthy and happy! 🙂

Enjoy the episode!

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Running!

5K Races (3.1 miles) “hurt from the start to the end”

50 Marathons in 50 States!

What a great concept to travel the country – by marathon.

Denny’s new podcast is called Diz Runs With and is available on iTunes.

http://dizruns.com/tag/podcast/

Documentaries to Watch

Food Inc.

Hungry For Change

Supersize Me!

Vegucated

Superjuice Me! (limited or rental)

Fat, Sick and Nearly Dead

Earthlings (warning, very graphic and emotionally challenging to watch)

Vanishing of the Bees

Family Running

Get a jogger stroller! They have big wheels and pockets to carry baby supplies AND your water.

Qualifying for Boston

Denny’s Marathon PR: 4:08 To qualify for Boston requires 3:05 marathon at Denny’s age (32 as of this recording).

Next marathon for Denny will be in Alabama in December 2014.

Future meetup for Mark and Denny to catch an Arizona marathon somewhere down the road.

Break free from the gym trainers and call Denny!

dkfitsolutions.com

Twitter: @dkfitsolutions and @dizruns

 

Parting thoughts:

Get more real food. Listen to Denny’s June series on REAL FOOD. Make good choices and avoid unnatural and unsustainable processes.

Be healthy and happy! 🙂

Enjoy the episode!

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Mark shares how it feels to be ‘in a funk’ and how to set goals to lead yourself out of it. Seek out the areas where you are most happy in life and expand those feelings into other areas of your life.

Set a milestone or goal to train for

  1. Marathon or half marathon
  2. Focus on your strengths

Take care of your body – it wants to take care of you
Pick a goal with realistic training requirements (not another full time job)

What to do when you reach your goal: “You have arrived.”

 

  1. Less things with wrappers
  2. Less things that required milk or butter and came with a sauce in powder form
  3. Whole grain pasta, lentils, brown rice

 

BIG BATTLE

  1. This is a daily battle for me.
  2. I am on new, uncharted, territory
  3. I don’t want to force what I am doing on others in my life.
  4. Offer grapes and bananas in lieu of pop tarts
  5. Carrot sticks instead of cheetos – alternative options for the kids

It is not about being perfect – be a better version of you

  1. Where are you happy in your life
  2. Take your successful areas and expand those

Mangoes Rock!

MVP #002 – Being Vegan Could Save Your Life! – Mark Phipps – Mocha Vegan Podcast

Save yourself! Protect your manhood and stay away from the blue pill. Get into the greens and grains and make your own healthful future!

Portable digital audio recorder from Zoom. The H4N makes recording on the go really easy! Even in the car on the 101 freeway!!!

Have fun with your kids while entertaining them. Q stands for quince! Show them the way, but let them make their own choices.