I learned it from Tony Robbins (you watched his show on Tuesday, right?), and it has made a major difference not just in my running, but in my life.

Last summer when I was training to qualify for Boston, I noticed something about my thinking that was holding me back. If I had a good run, I'd tell myself, "I'm really running well; I must be getting stronger."

But if during a run I noticed I wasn't hitting my paces, I'd find something external to blame it on.  It was the heat, it was the hills, it was that I hadn't fully recovered from the last workout.  If it helped me feel better about myself and my chance of qualifying, anything would do.

In the moment, that felt good.  But if I'd kept on thinking like that, I'm sure I never would have qualified.

The belief that made all the difference

The belief that, once adopted, destroyed that type of thinking, was this one:

Whatever happens, I am responsible.

It doesn't mean you have to beat yourself up over anything that goes wrong.  It means when something isn't good enough, it's up to you to change it.

And only you.

When you adopt this belief, and I mean really, truly accept it as fact, you begin to see through all the excuses you've been employing to keep yourself from feeling any pain.  And once you can do that, change is inevitable.

How I (briefly) forgot this

I haven't written much about running in the past month, mainly because I took about four weeks off after my 50-miler.  I needed a break from running, more mentally than anything else.

This only became a problem when I realized that my next 50-miler, in Vermont, was nine weeks away.  I had to get back to running, to build up mileage again, and fast.

Only that wasn't so easy to do.  The month of July has been one big heat wave where I live, and apparently, my mental muscles got a little flabby during the time off too. When I knew I had to get back out there but didn't quite feel like it, the heat was the perfect excuse to stay inside.

"I would train, if only it weren't so hot out."

"It'll be cooler next week.  I'll start then."

And then I realized what I was doing.

If I show up to that start line in Vermont and have to run 50 miles that I'm not in shape to run, nobody is going to care when I tell them it was too hot to train in July.  And having an excuse like that certainly isn't going to make the 50 miles any less miserable to actually run.

As soon as I recognized that I am responsible, regardless of the weather or anything else, I was able to make it happen.  Since I did that, I've been in the gym or out on the trail almost every single day.

It's not just running

Believing that you're responsible for whatever happens affects more than just your training, of course.  When you believe it, you stop making excuses, even little ones you didn't realize you made.

And not just in your own head, but in your interactions with others.  I don't know who Kimberly Johnson is, but she said you should "never ruin an apology with an excuse."

I love this quote.  When you say, "Sorry I'm late, traffic was bad," that's an excuse.  Even when it's true.  So is, "Sorry I didn't call you back, I had such a busy day."

Keep the "sorry," lose the excuse.

In the short term, it's harder.  There's a moment of awkward silence the excuse used to fill, because the person you're talking to expects the excuse.   The first time you're standing there, high and dry with nothing but the apology, it sucks.

But in the long term, you come to take responsibility for every last bit of your life.

To me, that's pretty badass.

Check it!

Courtney, at Be More With Less, is doing a Julie/Julia-type project and cooking her way through my new pinole and chia e-cookbook!   But she needs a name for project, since "Julie & Julia"  (a) is taken and (b) makes no sense here.  If you suggest a name and she chooses it, you'll win a copy.  So head over there and help Courtney decide what to call the project!

Related posts:

1. Excuses are Like Booties
2. Triathlon Training—The Good, The Bad, The Ugly
3. Lessons Learned from Training to Run 50 Miles

The response to the Sweet-Tooth Friday series has been wonderful and encouraging, but I started to wonder if I was putting unnecessary limits on what I could offer you.  I had the opportunity to really research baking-as-running-fuel while making the recipes for our book Fuel Your Run The Tarahumara Way. I also began dabbling in the savory side, bringing you recipes like five easy versions of rice and beans and grill-worthy smoky veggie burgers.

The success of these recipes has led me to the decision to develop a weekly vegetarian recipe for you No Meat Athletes, whether it be savory or sweet, with a focus on food fit for an athletic-training diet.  And by popular demand, the nutrition facts will be posted along with each recipe.

Now I just need to figure out what works for you so that you'll have a chance to give these recipes a whirl.  What day of the week is best for a new vegetarian recipe? I was thinking of setting the day mid- to end-week so you'd have time before the weekend to plan, but I'd love to hear what you think.

The Elegant Side Of Energy Bars

This week's Petite Lentil Scones are perfect for runners because they combine dates and agave nectar to get both the immediate boost of sugar to burn as well as a slower-releasing one to keep you going.  Plus, they're portable so you can pack them along.

I made these with Starbucks Petite Vanilla Bean Scones in mind— so easy to pop in your mouth, but I wanted something less likely to leave you crashing later.  That's why besides being animal-free, my version offers protein and fiber that the originals are lacking (as well as less sugar, fat, cholesterol and calories!)

If you've never baked with beans before, get ready to be blown away by how deliciously well they work in desserts— I promise, you'll never guess these are made from lentils.  And I'm no stranger to sneaking beans into desserts; check out my popular black bean brownies, white bean blondies, and homemade energy bars for more I-can't-believe-these-have-beans desserts.

Petite Lentil Scones

Scone Ingredients:

• 1 cup dry lentils (or 2 cups cooked)
• 2 tablespoons ground flaxseed
• 2 1/4 cups all purpose flour
• 1/2 cup rolled oats
• 1 tablespoon baking powder
• 1 teaspoon salt
• 1/2 teaspoon cinnamon
• 1/2 cup dried currants or other dried fruit, nuts, or chocolate chips
• 1/2 cup medjool dates, pitted (about 7 dates)
• 6 tablespoons agave nectar
• 1 teaspoon almond extract

Glaze Ingredients:

• 1/2 cup organic powdered sugar
• 1 tablespoon water or nondairy milk
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon white vinegar

For the Scones:
Preheat the oven to 400 degrees.
Rinse 1 cup of dry lentils, then combine with 3 cups of water and bring to a boil.  Cover and simmer for 30-35 minutes, until tender.  Drain and let cool.
In a small bowl, mix the ground flaxseed with 1/4 cup of warm water.  Stir and set aside to thicken.
In a large mixing bowl, stir together the flour, oats, baking powder, salt, cinnamon and currants.  Set aside.
In a food processor, process the lentils, dates, agave nectar, almond extract, and flaxseed paste until smooth.  Fold this lentil mixture into the dry ingredients.  Continue folding lightly with a spatula to combine.
Turn dough out onto a lightly floured surface and flatten and pat with your hands into about a 10×10 inch square, around 1/2 inch thick.  Cut the dough into 16 equal squares.  Cut each square in half diagonally to make 32 triangles.
Line a cookie sheet with parchment paper and sprinkle lightly with flour.  Place the cut triangles onto the sheet about an inch apart.  Bake for about 15 minutes, until puffed and firm.  Remove from oven and cool on a wire rack.
Make the icing by mixing together the powdered sugar, water, vanilla extract, and vinegar.  Lightly drizzle the icing across the cooled scones just before serving.

Go ahead and add the glaze and then these energy scones are ready to outshine the Queen's crumpets.   Just stick your pinkies in their air while eating these, and enjoy!

Don't forget, let me know which day you'd prefer to have the weekly vegetarian recipe!

Nutrition Facts for 1 scone with glaze: Calories 89.8, Total Fat 0.6, Saturated Fat 0.1, Cholesterol 0 mg, Sodium 119 mg, Potassium 107 mg, Total Carbohydrates 20 g (Fiber 2.6 g, Sugars 7.3 g), Protein 2.5 g.

Related posts:

1. Turn Off Your TV, Turn On Your Stove
2. Fuel Your Run the Tarahumara Way: 15 Pinole & Chia Recipes For the Modern Athlete
3. Black Bean Brownies

But honestly, it was worth every cent, every second, and even the little burn I got on my foot from the coals. When I came home from that seminar, I was excited about my life in a way that I never had been. That's when I decided to become vegetarian, to work harder than ever to qualify for Boston, and to start writing about it.

And when Tony returns to New York in November, you can bet I'll be there again.

Tony's New Show

I realize not everybody is going to like Tony Robbins. But since you read this blog, chances are you're similar to me. You like feeling motivated and inspired to make changes. Maybe you can do that without the help of this gigantic guy of infomercial fame, but he sure makes it easier for me to get excited about the future.

Tony has a new show that starts tomorrow (Tuesday) on NBC. It's called Breakthrough with Tony Robbins, and this is the one time you'll hear me suggest that you watch TV instead of doing something cooler. The premise is that Tony takes somebody who's really down and out and helps them change their life in 30 days. I can't say for sure if it will be any good — the trailer makes it look disconcertingly similar to The Biggest Loser — but this seems like a good opportunity for a bunch of people to get acquainted with Tony without having to buy one of his books or audio programs (or to walk across hot coals).

There's a website where you can find out more information about the show, including the trailer and 12 minutes of Tony talking about it.

Trust me, I'm not the type that I would expect to buy into this sort of stuff. Probably by now you know me to be someone who's skeptical but willing to try things. I tried a single cassette tape of Tony's about six years ago when I was lacking direction, career-wise.  And that led me to his books, his 30-day Personal Power program, and finally to his seminar.

No television show is going to capture everything that Tony teaches, but I expect it'll be as good an introduction as any. And who knows what kind of change that might eventually lead you to.

Isn't it worth an hour to find out?  Tuesday night, 8/7 central, NBC.

(You are now free to make fun of me.)

Related posts:

1. The Most Disturbing Film I've Ever Seen – And Why You Should Watch It
2. The First 50 Days
3. From Lamb Ragout to Spring Veggie Whole-Wheat Pasta

Newbie Stank: (noo-bee STANK) noun. The gaffes of the new triathlete which make it very obvious he or she is new to the sport. See also: Susan Lacke, No Meat Athlete’s resident triathlete and Perma-Noob.

Yes, lovely NMAs, my Newbie Stank is pungent, and I’m not ashamed to admit it. I wear it like a fine perfume.

Some of my mistakes have just been embarrassing, while others have been downright dangerous. The world was not designed for triathletes (I know, I’m shocked, too!), and when you begin triathlon training, you’ll learn this firsthand.

It’s a mad world out there.

Recently, during a bike ride in the backwoods part of town, I was minding my own business in the designated bike lane when a pickup truck whizzed past me, spanking me with its side mirror. When I realized what was happening, I saw that the truck was partially in my bike lane…and he wasn’t stopping, even though I was down for the count.

Maybe he was trying to be ironic about the “Share the Road” sign posted not even 20 feet away. Maybe he wasn’t paying attention. Or maybe he was just a jerk. Whatever the case, I hope karma comes back to hit him. Literally. And then maybe backs up to hit him again, just for good measure.

This is the second time my training has caused me to get up close and personal with an object of the vehicular variety. In addition to my recent experience on my bike, I’ve also been buzzed by a car during a run, sending me to the Emergency Room with some scrapes, hip issues, shoulder pain, and some pretty sexy bruises. I consider myself lucky. It could have been much, much worse.

You might be your own worst enemy

I’ve made no secret of the many bumps, scrapes and bruises self-inflicted by my own lack of grace. But some of my injuries have been a direct result of Newbie Stank, and were entirely preventable — if I had just been smarter. Learn from my mistakes, NMAs. Some of you may read the tips below, roll your eyes, and think I’m being patronizing. I’m not trying to insult your intelligence, I swear – I’m pointing out the stupid, ridiculous, asinine mistakes that I see all the time. Here’s what you need to know to keep yourself safe when you’re training for a triathlon:

IN THE WATER:

Don’t try to be Michael Phelps if you’re not. If you’re a newbie, know this: There’s no shame in asking for swim lessons, even if you think you’re ”too old.” It’s much less embarrassing than the alternative — trying to teach yourself, only to have the lifeguard come to your aid when she sees your pathetic doggy-paddle ain’t keeping you afloat. A Masters Swim Group (basically an adult swim club) is a GREAT place to hone your skills.

And please…don’t attempt a triathlon with an open water swim until you’ve logged some hours in the pool or lake building up the fundamentals. You don’t have to be the world’s strongest swimmer, but you definitely need to have a strong enough stroke and breathing abilities to stay afloat and focused in the mass swim start.

Your lifeguards may not look like David Hasselhoff or Pamela Anderson, but they’re still your best friends in the water. Whether in your fitness center’s pool or in a lake for an open water swim, always swim with someone watching you. This person, ideally, should be a lifeguard employed by the place you swim. Not only will they rescue you if you face distress, they’ll also prevent the errant kid from cannonballing onto you. If you can’t snatch up a lifeguard, find alternatives. Many triathlon clubs host group open-water swims where people paddle alongside the swimmers in kayaks, dispensing help as needed.

Stay inside the breakwater. Choppy waters are highly dangerous for swimmers, plus you have an added threat – big freakin’ boats. You wouldn’t run in the middle of the freeway, would you? That’s pretty much what swimming outside the breakwater is. So don’t do it.

ON THE BIKE:

Wear the right gear. This includes the obvious helmet, but also the not-so-obvious. If you slide sideways on your bike, your shoulders, hips, ankles and knees usually take the biggest beating, so cover them up if you’re able – the fabric may minimize your road rash. Wear eye protection, too. My friend Summer tells a story of the time two bees flew into her eye and still had 20 miles to go before she could get home. It’s actually a pretty common occurrence for cyclists and triathletes, believe it or not.

Shine. Even if you aren’t riding in absolute darkness, cars will have trouble seeing you. Make yourself as visible as possible. Wear light colors and reflective materials, and equip your bike with a blinking tail light. Include mirrors that help you see what’s coming behind you as well as reflect the headlights of vehicles. Who cares if it looks like Tour de France meets La Cage Aux Folles? It’s better to be seen and alive than not seen and roadkill.

Ride the left stripe, in the same direction as traffic. When I first started road biking, I wanted to be as far away from the cars as possible, so in the bike lane, I’d ride all the way over on the right hand side. I’ve since learned that when you do that, cars driving in the next lane either don’t see you, or assume they can get by just fine without moving over. When you ride closer to the left-hand side of your bike lane, cars are more likely to see you AND they’ll feel obligated to steer to the left to give you a bit more space. When they do that, don’t forget to smile and wave at them in their rear-view mirrors.

DURING YOUR RUN:

Run as far off the road as possible, facing traffic. If sidewalks or dirt paths are available off the road, use them. However, if you must run on the road, stay as far off to the side and run facing traffic so you can see them and they can see you.

Reflective stripes are sexy. Same principle as on the bike – the more you glow using bright colors or reflective stripes, the better odds that you’ll be seen. Add a headlamp if you must run when the sun isn’t out – you’ll not only increase visibility, but also have an easier time seeing potential hazards, such as potholes or debris that might cause you to trip.

Carry water in a squeeze bottle. This not only gives you the benefit of hydration, but also might keep you safe. One friend, Tim, was chased by a loose dog while on a run. In a mad attempt to protect himself from being attacked, he squirted the dog in the face with his water bottle. It stunned the dog long enough for him to get away. This may also work for those annoying kids who are fond of yelling “Run, Forrest, run!” They think they’re so darn clever, don’t they?

One essential item for safety, regardless of sport

As the daughter of an EMT and sister of a paramedic, I remember more than one family dinner where blood, gore, and injury to a cyclist or runner were described in gruesome detail. It’s made me realize that no matter how many precautions we take, we can’t control what other people do. Accidents happen every single day.  If one happens to you, I want to help people like my dad and brother give you the best care possible.

Enter RoadID. This is a set of identification products available to people to wear while training and racing. RoadID allows you to wear your essential information so that, in the event that you’re injured and can’t speak for yourself, EMS professionals know how to best help you and reach your loved ones. Sure, you could carry your driver’s license, but that doesn’t have your medical information…and, child, those silver Med-Alert bracelets are SOOOOO 1990’s. RoadID comes in multiple styles and colors, and some are stylish enough to wear even when you’re not working out.

RoadID sent products for Matt and I to test out. Matt wears the WristID Elite, and I tried the Ankle ID. Both of us liked the look of the products, and found them easy to wear during training activities. The Ankle ID was especially nice to have during a recent triathlon I did – I was able to wear my timing chip on my RoadID. It was kind of nice to have that peace of mind that if something happened to me, my friends and family would be contacted.

RoadIDs are easy to order – you visit their site, select your style and color, then go about personalizing the information engraved on the plate. Most people choose a format that looks kind of like this:

That’s it. Six lines, 24 characters per line. It’s not complicated – and yet, in an emergency, those 6 lines with 24 characters each can speak volumes about you. It may even save your life. It also can be a way to wear your inspiration. Many people put some sort of motivating quote in the “Et Cetera” line…Matt chose the poignant “MILES 2 GO B4 I SLEEP,” while mine reads “WHERE’S MY DAMN CUPCAKE?”

Don’t judge me. We all have our ways of being inspired.

RoadID is way cool, and on behalf of EMS professionals everywhere, please get one. I like all of you too much to let you go without one.  Also, RoadID has given us three gift cards to give away to three lucky NMAs. To win, comment below…if you won, what would you put on the “Et Cetera” line of your RoadID? Remember – it needs to be less than 24 characters!

Related posts:

1. What Every Runner Should Know Before Becoming a Triathlete
2. Caitlin from Healthy Tipping Point
3. Real Asses Test Out Chamois Creams

I'm curious why you take the anti-meat approach instead of pro-vegetable. Your blog is interesting but I find that you talk a lot about meat substitutes and various ways to "fool" meat eaters. Why not more posts regarding the incredible health benefits of simple vegetables?

This one caught me by surprise.  Since the beginning of this blog, I've gotten many more emails to the tune of "I like that you promote vegetarianism without being preachy."  I think this guy caught me just a few days post-Earthlings, when I was hating meat a bit more than I was loving vegetables.

But then it got me thinking.

Being vegetarian, vegan, or even a "selective carnivore" comes with some responsibility.  It's not like being a huge fan of, say, apple pie, where you can just love the crap out of your apple pie and be done with it.  You can spread your apple pie love if you want, even preach it, but the only ones affected by your message are people with a choice.  Not the pie.

For us, it's different.  Most vegetarians feel that, on some level, eating animals is wrong (or, more generally, that treating animals badly is wrong).  You can be a good vegetarian without spreading the message.  But when you tell someone else about it and help them to change their eating habits, you've helped more than just that person—you've helped improve the lives of animals that are treated so horrendously by the industrial food complex.

The question, then, is how best to spread that message.

The pro-vegetable approach is the one that has more potential to reach the masses.  Perhaps to the vast majority of Americans who eat meat as the main part of most meals, or to whom the idea that they eat a lot of meat (especially bacon) is for some reason funny, the pro-vegetable approach is less likely to be an immediate turn-off.  And those spreading it are less likely to be criticized.  In other words, it's safe.

But safe has a shortcoming: By its very nature, it doesn't hold onto passionate people to help share it.  I don't know many passionate almost-vegetarians.  The passionate ones go on to become vegetarians, and the more passionate to become vegans.

Michael Pollan is passionate, and he's created a passionate following of conscious eaters, even if they won't give up meat entirely.  But he's an exception: For the most part, I think people who claim to enjoy eating this way don't actually do it. Plenty of people want to be the type who eat only ethically-raised animals (and I'm sure some especially like for others to see them as such).  But when the time comes to vote with their dollars, their vote is for factory farms, because of convenience, price, or really sadly, taste (how many people eating in restaurants really ask where the meat comes from?).

The other approach, anti-meat, isn't perfect either.  It certainly spreads faster—wouldn't you be more likely to read "7 Ways Meat Will Kill You" than "7 Benefits of Broccoli"?  And when you're anti-meat, you get really mad. So mad that you feel you have to do something.  Anti-meaters tend to congregate, volunteer, and otherwise work to create change.

But as I wrote above, anti-meat also turns people off in a way that pro-vegetable does not, and I sense that the reader who emailed me was slightly turned off.  While pro-vegetable offers people an alternative or a new way of looking at things, anti-meat tells people that the way they live is wrong and they must change.  And nobody wants to hear that.

Neither approach is perfect, but they're both infinitely better than doing nothing.

I'm asking you to choose one.  Or both.  Or make up your own.  Just do something.

Related posts:

1. Jamie from 'I Like Granola' on Being a No-Meat Athlete
2. 7 Steps to Eating Less Meat Now
3. 7 Days of Water, Green Vegetable Juice, and Urine Testing: Does It Get Any Better?

Terry's Red Chile Corn Salad with Limas and Cherry Tomatoes

Confession: I used to not be the biggest salad fan (and usually it’s not my first pick when it comes to a good stick to one’s ribs kind of meal) after an early veggie life of having to resort to the salad fixin’s bar when dining out with family or co-workers. But being the salad chef yourself opens up a whole new list of horizons and among them is the infinite flexibility of adding cooked grains and beans, some of the simplest and cheapest protein foods out there to bulk up the usual green leafy fare.

These two salads are based off some of my favorites from my latest book Viva Vegan!, a beautiful hearty bean salad featuring buttery smooth white lima beans and a tangy salad dressing inspired by gazpacho, the classic raw, cold tomato soup used to dress the everyone’s favorite summer salad combo of avocado, black beans and corn. These salads rich with protein and fiber should highlight the best seasonal produce you can find, a perfect showcase for those farmer’s market tomatoes and fresh herbs. Both the corn lima salad and dressing keep very well in the fridge, just cover tightly and enjoy as a substantial meal, or even serve by the cupful nested in lettuce leaves as an uber-healthy snack.

Red Chile Corn Salad with Limas & Cherry Tomatoes

Here's a quick and nourishing salad with a gentle spicy kick from chile powder or hot smoked paprika. It makes good work of essential Latin American favorites like corn, tomatoes, cilantro and lima beans. I like to serve it on a bed of baby spinach to supply that green element for a well-rounded entree.

Serves 4 as a side or starter.

2 cups fresh corn kernels (frozen is okay in a pinch)

1 1/2 cups cooked white lima beans, if using canned drain and rinse well

1/2 lb. red ripe tomatoes (cherry tomatoes look cute here)

1 small red onion, thinly sliced

3 tablespoons finely chopped cilantro

3 tablespoons lime juice

1 1/2 teaspoons chile powder or hot smoked paprika

2 tablespoons good quality olive oil

2 teaspoons agave nectar

1 teaspoon dried oregano

1/2 teaspoon salt or to taste

freshly ground pepper to taste

In a large 2 quart saucepan bring for cups of water to a rolling boil. Stir in corn kernels and cook for 2-3 minutes or until corn is just cooked enough so that it's no longer starchy but still crunchy. Drain corn into a colander and rinse with cold water to stop cooking process. Shake corn to rid of excess water or let drain for 10 minutes. You may also cook corn in the microwave by steaming with 3 Tablespoons of water in a covered glass container. Drain and rinse corn as directed. Place corn in a large mixing bowl and add rinsed lima beans. Slice cherry tomatoes in half into bite-sized pieces and add to corn and limas. Stir in chopped onion and cilantro.

In a large mixing cup whisk together lime juice, chile powder or paprika, olive oil, agave nectar, dried oregano and salt until combine. Pour over corn and bean mixture. Sprinkle with cracked pepper to taste using a large wooden spoon or rubber spatula stir salad ingredients together to thoroughly coat everything with dressing. Cover and chill salad for 20 minutes to allow flavors to blend.

Fresh Gazpacho Salsa Dressing

Gazpacho, that famous cold fresh tomato soup, is the inspiration for this tangy, sweet and spicy dressing. Love how this juicy and tomatoey dressing hugs fluffy green lettuces like Bibb or Red Romaine and thin rings of red onion or how it elevates that favorite combo of black beans, corn and avocado in the following salad.

Makes about 1 cup dressing.

Time: Less than 10 minutes

1/2 lb. red ripe tomatoes

1/2 cup diced sweet white onion

1/2 green, red or yellow bell pepper, diced

3 cloves garlic, coarsely chopped

1 green chili pepper, seeded and chopped

3 Tablespoons olive oil

2 Tablespoons red wine vinegar

1 teaspoon dried oregano

1/2 teaspoon salt

pinch of sugar (optional)

freshly ground pepper to taste

Combine all of the ingredients in a blender or food processor and pulse until smooth. Use immediately or store tightly covered in the fridge for up to a week.

Black Bean Corn Salsa Salad

Yet another way to dig into everyone's favorite energy-packed pals black beans, corn and avocado.

Gazpacho Salsa Dressing

6 cups Bibb or Butter Lettuce, torn into bite sized pieces

2 cups Roasted Corn Kernels (I love Trader Joe’s frozen corn kernels, thaw by rinsing with warm water)

2 cups (or one 14 oz can) cooked rinsed black beans

1 large ripe avocado, peeled, pit removed and diced

Place lettuce, corn, black beans and diced avocado in a large bowl, add freshly made gazpacho salad dressing and toss thoroughly to coat salad dressing with ingredients.

All recipes copyright 2010 Terry Hope Romero.

Related posts:

1. The 'Clean' Cookbook Mario Batali Loves (that's secretly vegan)
2. Chickpea, Carrot and Parsley Salad
3. My Favorite Salad

Barefooters argue that running shoes don't prevent injuries, they cause them.   Armed with a growing mound of scientific evidence, barefooting and near-barefooting advocates claim that modern attempts to improve on the design of the human foot—one that natural selection has been working on for millions of years—are effective at precisely one thing: selling shoes.

To understand what Michael Pollan is doing, simply replace "running shoes" with "the fortified, processed foods that line grocery store shelves," and "barefoot running" with "eating real food."  Real food, as in "food your great-grandmother would recognize as such," one of Pollan's acid-tests for authenticity.

The book that introduced me to Michael Pollan's approach to eating was In Defense of Food: An Eater's Manifesto. In it, Pollan presents his arguments for eating whole foods and avoiding foods that have been fortified or otherwise altered (think added omega-3's and the low-fat craze).  He first strengthens his case by citing lots of science, which makes for mostly interesting, but sometimes dull reading.  The most memorable part of the book is the last section, in which Pollan lists a few ridiculously simple, why-didn't-I-think-of-that rules for eating well.

I suspect others felt the same way I did regarding which part of In Defense of Food was the most compelling, as Pollan's next book, Food Rules: An Eater's Manual (Penguin), contains nothing but the good stuff.  64 rules, each followed by about a half a page of explanation, and nothing more (except for a tiny introductory section).

Whether the 64 simple rules are enough to replace every diet book on the shelves, I don't know.  But it's possible.  These rules make a lot of sense, and they make eating well really simple.

I'd recommend the book to anyone unfamiliar with Pollan's work, as an introduction to this style of eating that really ought not to need an introduction, if only we hadn't f-ed it up with with all the Go-gurt and Hot Pockets.  But since there's not much science in the book, if that part interests you I'd recommend In Defense of Food instead.

My three favorite rules from Food Rules:

#13: Eat only foods that will eventually rot.

Makes sense, right?  Foods that rot do so because bacteria eat what nutrition they have in them.  If your food won't rot, it probably doesn't have anything worth eating in it.  I've heard this one stated slightly differently as "Eat what will rot before it does."

#39: Eat all the junk food you want as long as you cook it yourself.

This is the rule a friend told me about that made me buy the book.  I'm hoping it might do the same for a few of you.

If you had to actually take the time to prepare all the junk that's so readily available in convenience stores and fast-food joints, you might do it a couple times a year, but that's it.  Pollan uses french fries as an example.  (Though I wish he'd have said "Eat all the meat you want, as long as you slaughter it yourself."  Pollan is not a vegetarian, but it sounds like he's pretty close, eating meat mainly as a side dish.)

#41: Eat More Like the French.  Or the Japanese. Or the Italians.  Or the Greeks.

This is perhaps my favorite rule in the entire book, and it strengthens further the comparison of Michael Pollan's ideas to the barefoot running movement, in that it's based on evolution.

The point here is that these cultures survived and thrived, each on their own, very distinctive diets.  And the diets themselves survived precisely because the people eating them survived to reproduce.  Since different cultures thrive on different diets, it's clear that we aren't meant to eat any one way.  But there is certainly a wrong way to eat, and that's what most of us in the United States now do.

You can read Michael Pollan's article in the Huffington Post to see more of his rules, including the actual discussions following them instead of my stupid ones.

Last Day To Get "Fuel Your Run the Tarahumara Way" for $7.95

Sad but true.  Today (Monday, July 19, 2010) is the last day to get our new e-cookbook full of pinole and chia recipes that work for the modern runner at the special "thanks-for-being-cool-and-reading-No-Meat-Athlete" price of $7.95.  It goes up tonight around midnight, so if you want it, you may as well get it now instead of, say, 1 a.m.

To buy Fuel Your Run the Tarahumara Way at the reduced price or to just learn more about it, click here.

Thanks to everyone who has already downloaded the book!

Related posts:

1. Michael Pollan In Baltimore
2. "How To Follow Recipes" Page Added
3. Product Reviews: La Brea Bread and Gimme Lean Ground Beef Style

Behind the scenes, there was plenty of trial and error and a lot of discussion on what pinole and chia recipes would make the final cut to be included in the book.  I had to giggle yesterday when K from Weight in Vain tweeted "What about the beer and the mice they also consume?"

She's got a point; though the Tarahumara diet consists mainly of pinole, chia, pinto beans, squash and leafy greens, Born to Run did mention crazy all-night corn-beer ragers and the occasional barbecued mouse.

Of course, neither of these are described as miracle foods for endurance running.  (Unless you count running away from plate full of mice.)

Tarahu-Mar-B-Cue, Anyone?

Still, after working on a project so intensely for a long time, I have to admit that I started to get a little brain-fried and silly.  As a joke for Matt, I decided to recreate the Tarahumara party experience with my own vegetarian barbecued "mice," complete with beer and all.

Well, my joke backfired because these little nuggets, now affectionately referred to in the NMA household as Tarahu-Mar-B-Cue, turned out so freakin' delicious.  What a shame, since there's no place in a running-fuel cookbook for a faux-bbq-mice-and-beer-nugget, even if they are made with good stuff like pinole and pinto beans.

I couldn't stand to see something this yummy hit the cutting room floor, so even though it's not technically running-fuel I'm sharing the recipe with you all now as a way of celebrating the release of our cookbook.

Barbecued Pinole Nuggets

Ingredients:

• 4 tablespoons vegetable oil
• 1 onion, minced
• 3 cloves garlic, minced
• 3 tablespoons chili powder
• 2 teaspoons smoked paprika
• 2 teaspoons salt
• 3 tablespoons tomato paste
• 1 tablespoon dijon mustard
• 3 tablespoons maple syrup
• 2 tablespoons chia seeds
• 1 1/2 cups pinole
• 1 cup beer or vegetable broth
• 1 can pinto beans, drained,rinsed, and lightly mashed

Heat 2 tablespoons of the oil in a large saucepan over medium heat and fry the onion for about 5 minutes.  Add the garlic and cook another 3 minutes.  Stir in the chili powder, smoked paprika, and salt and fry a minute until fragrant.  Stir in the tomato paste, dijon mustard, and maple syrup.

Add one cup of the pinole (reserving half a cup) to the pan and stir to coat.  Slowly pour in the beer.  Add beans and chia seeds.  Keep stirring for about 5 to 10 minutes, until the alcohol cooks off and the mixture thickens.  The mixture should be thick enough that when you fold it over itself, you can easily see the bottom of the pan.

Allow the mixture to come to room temperature, then form with your hands into nugget shapes or oblong patties.  Coat nuggets in remaining 1/2 cup of pinole.  Refrigerate for 30 minutes.

Heat the remaining 2 tablespoons of vegetable oil and fry the nuggets for about 3-4 minutes each, turning to brown on all sides.  Remove from pan and place on a plate lined with a paper towel.  Makes 2 dozen nuggets.

Try stuffing a few of these in a big pita with coleslaw and smothered in tangy barbecue sauce.  Or these are really great served croquette-style with a few dipping sauces like sweet mustard, garlic nayonaise, and hot wing sauce…just don't let on to your guests what inspired these nuggets!

Thanks again for all the support for our new book.  I can't tell you how proud I am of what we created.  Don't forget, if you'd like to download a copy of Fuel Your Run The Tarahumara Way, do it this weekend before the price goes up on Monday.  I promise, no more mice.  I can't wait to hear your feedback about the recipes!

Related posts:

1. Fuel Your Run the Tarahumara Way: 15 Pinole & Chia Recipes For the Modern Athlete
2. Tarahumara Pinole and Chia
3. Pre-Race Pinole & Chia Waffles

After several months of doing research, coming up with recipes, and testing them out, I'm so proud to announce the release of the first downloadable cookbook from No Meat Athlete—Fuel Your Run the Tarahumara Way.

The cookbook is a collection of recipes based on two ingredients—pinole and chia. They're the foods eaten by the Tarahumara tribe of superathlete endurance runners, as popularized in the bestselling book Born to Run. (If you haven't read that one yet, stop what you're doing and drive to the bookstore right now to buy it. It's fantastic.)

After I read Born to Run, I tried to make pinole and iskiate (another name for chia fresca). The pinole the Tarahumara eat is either a paste or a drink, and neither one is practical for carrying on a run. I felt pretty hardcore fueling up this way, but the taste and hassle were just too much.

Then—BAM—I got the idea to enlist the help of my professional-vegan-baker sister, Christine, to create pinole and chia recipes fit for today's world. Recipes for stuff you could bring on a run with you.

So that's what we did. Energy bars, pancakes, muffins, smoothies, and more, all with pinole or chia, or both. Portable, practical, easy, and all with vegan options. And—to my amazement—delicious. (I guess that's a perk of having a sister who makes things like vegan black-bean brownies, chocolate avocado mousse, and cauliflower cookies taste good, just for fun.)

Click here to see more details about Fuel Your Run the Tarahumara Way. I know you'll love it.

Related posts:

1. Tarahumara Pinole and Chia
2. Pre-Race Pinole & Chia Waffles
3. Tarahumara Barbecued 'Mice'

Welcome to the No Meat Athlete Triathlon Academy.

You’re probably thinking, “Professor Lacke, I’ve read your articles on this site. You’re a freakin’ schmuck who isn’t qualified to teach a class on triathlon.”

And you would be right.

I’m not an expert on triathlon — far from it. I’m about as graceful as a lobotomized duck in the water, almost always have some form of road rash from crashing on my bike, and the run? Heh…well, the day I do an eight-minute mile is going to be the same day pigs fly, hell freezes over, and Flavor Flav wins the Nobel Peace Prize.

If you want to read up on a good no-meat triathlete, go visit Brendan Brazier’s site. He’s got his shiz together.

What I do know is what it’s like to transition from runner to triathlete.

As a newbie, I’ve learned a lot of very, very valuable lessons as I’ve moved from only running to the swim/bike/run combo. The most important lesson I’ve learned is that triathletes help each other out.

Unless you’re in my age group. Then I’ll throw a stick in front of your bike.

I kid, I kid. Seriously, it’s a friendly sport with friendly people. Triathletes are a lot of fun and will talk to you about the sport for hours if you’ll let them. In the spirit of triathlon friendliness, I’ll be providing you with those lessons I’ve learned in hopes that you’ll take up this sport with the same love and enthusiasm I have.

Here’s what you need to know, NMA tri-noobs:

It’s one thing to be a runner. It’s a totally different thing to be a triathlete.

Running a 5K, 10K, half-marathon, full marathon…that’s one discipline, one start, and one finish. It’s not the same when you run that same race after swimming and cycling. It’s truly a test of skill and endurance, and the run in the triathlon is much harder than what you’re used to as a runner, since you’ve already been exerting yourself in the swim and the bike. Mentally, it can really mess with you.

When you first transition from running to triathlon, it’s best to think of a triathlon as an extended workout. The swim is your warmup, the bike is a good way to dry off from the swim, and THEN you jump into the real race. Trust me on this one.

The swim ain't your grandma's lazy lap workout.

I’m annoyed with runners who almost always say “the swim can’t be that hard.” When we think of swimming, we think of the fun splashing around we did as children, and that evokes happy memories.

Your first open-water swim will crush every single one of those happy memories like a bug.

Nothing can truly prepare you for your first open-water mass swim start, especially if all of your training has involved swimming laps in a pool with a blue stripe on the bottom. It is chaos. There’s no blue stripe on the bottom of a lake to keep you on course.

You will get hit. You will get kicked. You will want to give up. Check out this video – it’s humorous, but it’s actually a pretty accurate depiction of what your first open-water start is going to feel like.

I assure you — it gets easier. Eventually, you’ll learn to adapt to the chaos – and if you become a true triathlete, you’ll actually LIKE it. There are people who are actually capable of entering a zen-like state during mass swim starts. It’s amazing, really.

Most runners have a difficult time adapting to the equipment of cycling.

When I went in for my first road bike fitting, I learned that most triathlete newbies (myself included) don’t know how to ride a bike. Rather than use proper cycling form, they instinctively mash the pedals or try to “run” on the bike – no wonder their legs are shot by the time they get to the run!

Instead, it’s important to learn proper form so you use one set of muscles on the bike and another set on the run. Additionally, most runners struggle with the bike leg because they don’t know how to shift, climb, or hold their line on a turn.

The phrase “it’s just like riding a bike” oversimplifies how hard cycling can be. We think it’s supposed to come naturally to us – after all, if a little kid can do it, anyone can, right?

It’s not complicated, but it’s not that simple, either. I’ll be recruiting the help of a bike coach to help me craft some posts with basic cycling info to help you as you begin your triathlon endeavors.

Triathlon doesn’t really give a crap if you qualified for Boston. (Sorry, Matt.)

Triathlon is the great athletic equalizer. A person may be proficient in running OR swimming OR biking, but not too many are skilled in running AND swimming AND biking. The first people out of the water can lose their standing during the bike, and people who are dead last out of the water can sprint past everyone during the run and win it all.

People who are normally strong runners may go out too hard on the bike portion, leaving them exhausted and cramped up in the run. Suddenly, their strong discipline ain’t so strong anymore.

My point? Don’t be cocky. You may have qualified for Boston or placed in the top 10 in your local 5K, but it’s no guarantee that’s going to translate well into triathlon. Don’t set out to prove anything to others – just race against yourself.

At some point, you will fail.

I’ve never taken a DNF as a runner. About a month ago, I was headed up to Deuces Wild, an Olympic-distance race with a friend. While talking about DNFs, I boasted that I may not be fast, but I could pride myself on being persistent. Sure, I’d taken the other acronym, DFL (Dead F*****g Last), in races, but never DNF.

During the race the next day, I felt awesome as I held my own during the swim start, blew through the water, and transitioned out on my bike. A few miles into the bike leg, I was involved in a four-person pileup. My bike and I took our battered selves to the first-aid tent – not the finish line. I hated myself for not finishing.

There are so many variables in triathlon that increase the likelihood that you’ll take a DNF at some point: The water may be extremely cold in the swim, you may get a flat tire on your bike, or you may get a severe cramp during that last mile of your run. I didn’t know this until discussing my DNF with fellow triathletes, but almost every single athlete in this sport, at some time, has had to take a DNF.

When it happens, you’ll be too busy beating yourself up that you won’t believe me then, so listen to me now: I swear – a DNF is normal, and it’s okay.

After you fail, you will bounce back 10 times stronger.

Each race is a learning opportunity. I guarantee you’ll discover something new about yourself and your race strategy each time. Maybe it’ll be a tweak to your nutritional needs, or maybe you’ll make a discovery in the way that you attack a hill on the bike or in the run. But each time you learn something new, you’ll not only become more physically competent during your races, you’ll gain psychological acuity.

Then one day, you’ll have an amazing race where everything just…clicks.

Over the 4th of July weekend, I entered a sprint triathlon – my first race since taking the above-mentioned DNF. It wasn’t a big race, by any means – only about 300 people. I used it as a fun way to change things up from the long rides and runs I’ve been doing in preparation for Ironman Wisconsin. I didn’t even bother paying attention to my watch or my split times during and after the race. I felt good, applied all my lessons learned from past triathlons, and had a lot of fun!

A few days after the race, I checked the race website to get my official results. My jaw dropped when I saw that I placed first in my age group. Suddenly, that DNF didn’t matter. I don’t care how small that race was, it was a total confidence booster. I’m going to Disneyland, people!

You’re gonna be a total badass.

Your status as a No Meat Athlete already places you in the upper echelons of coolness, but triathlon will kick you up a few more notches. This sport isn’t just a hobby. It’s a lifestyle. You’re about to undertake an activity that many people only dream of.

Is it scary? Yes. Is it hard? Certainly. Is it worth it? You bet your sweet triple-sport-lovin’ ass it is.

Don’t take my word for it. Find out for yourself. Stay enrolled in the NMA Triathlon Academy. I’ll be back each week with more information and answers to those awesome newbie questions poking holes in your brain.

Class dismissed.

Amy Fujimoto, Rachel, Elizabeth, Kevin D, and Tess – shoot us an email. You are the winners in No Meat Athlete’s chamois cream giveaway! Everyone tune in next week – I’ll be giving away even more stuff! I love this gig…I feel like the Oprah of vegetarian athletes.

Related posts:

1. What New Triathletes Need to Know About Safety
2. I Am Not (Really) a Runner
3. Caitlin from Healthy Tipping Point