Update on my Vibram Five Fingers

I have now washed my Vibram Five Fingers 10 times in the washing machine including going through the dryer. They are holding up great. I love wearing them around all over the place.
I have not been running much lately but this is my week to get back into it.

I really want to prepare myself to run some marathons and some ultras.
I am going to be ordering my Vibram Five Fingers Treks soon. I am really looking forward to getting them!
That is all for now, I will post up more information tomorrow.

Benefits of Soy

I found this article and found it to be very informative about the health benefits of soy. Soy is a large part of my families diet due to us being vegan. I do not know what I would do without soy and soy products.

Article is from the "National Soybean Research Laboratory

Soybean Nutrition

Nutritional and Health Benefits of Soybeans

Soybeans contain all three of the macro-nutrients required for good nutrition: complete protein, carbohydrate and fat, as well as vitamins and minerals, including calcium, folic acid and iron.

Soybeans are the only common plant food that contain complete protein. Soybean protein provides all the essential amino acids in the amounts needed for human health. The amino acid profile of soy protein is nearly equivalent in quality to meat, milk and egg protein.

Soybean Oil - Nutritional Analysis

Soybean oil is 61% polyunsaturated fat and 24% monounsaturated fat which is comparable to the total unsaturated fat content of other vegetable oils (~ 85%). Like other vegetable oils, soybean oil contains no cholesterol.

Polyunsaturated vs Saturated Fats Excessive intake of any fat is undesirable. Nutrition experts recommend limiting total fat consumption to 30% or less of the total daily calories and limiting saturated fats to 10% or less. Saturated fatty acids raise blood cholesterol which can thicken arterial walls and increase the risk of heart disease.

In both clinical trials and population studies, polyunsaturated fats in the diet have been shown to actively lower serum cholesterol levels (Hegstad et al., 1992).

Other research collected over many years from around the world has shown that populations with diets low in saturated fats have the lowest death rates.

As a result, the replacement of saturated fats with reasonable amounts of polyunsaturated fats, such as those found in soybean oil, is recommended.

Essential Fatty Acids Soybean oil is rich in polyunsaturated fatty acids, including the two essential fatty acids, linoleic and linolenic, that are not produced in the body. Linoleic and linolenic acids aid the body's absorption of vital nutrients and are required for human health. These two essential acids are also precursors to hormones that regulate smooth muscle contraction, blood pressure, and the growth of healthy cells.

Pure soybean oil is about 50% linoleic acid and 8% linolenic acid.

Hydrogenated Soybean Oil. Hydrogenation is used to solidify soybean oil for the manufacture of margarine. This process increases stability of oils and to raises the melting point of soybean oil shortening. Hydrogenation changes the chemical composition and physical properties of oils and affects the nutritional value. The degree of change in nutritional value depends upon the amount of hydrogenation necessary to produce the final product and the reduction of polyunsaturates that occur.

The hydrogenation process also creates trans fatty acids from cis unsaturates by rearranging hydrogens around the double bonds in a monounsaturated or polyunsaturated fatty acid.

Soy Protein – Nutritional Benefits

Almost 40% of the calories in soybeans are derived from protein causing soybeans to be higher in protein than other legumes and many animal products. The quality of soy protein is highly notable and approaches the quality of meat and milk. Unlike many other good sources of protein, soybeans are low in saturated fat and are cholesterol-free.

Soy Protein Products

De fatted soy flakes, a product resulting from the oil extraction process of soybeans, are the basis of a variety of soy products including soy flour, soy concentrates, and soy isolates.

De fatted soy flours are about 86% protein and have very little moisture. They contain no fiber, carbohydrates or fat. Soy flours are very different from wheat flour and can not be substituted directly fro all the wheat flour in a recipe. Replacing about 15% of the wheat flour with soy flour gives a nutty flavor, darker crust, and moister crumb.

Soy concentrates contain about 65% protein and retain most of the soybean's dietary fiber. Concentrates also add texture and help foods retain moisture.

Soy isolates contain about 90% protein and are the most versatile of all the soy protein products. Isolates are used to add juiciness, cohesiveness, and viscosity to a variety of meat, seafood, and poultry products. Soy isolates are the chief component of many dairy-like products, including cheese, soy milk, infant formula, non-dairy frozen desserts and coffee whiteners. They are used to add texture to meat products and are valued for their emulsifying properties.

Soy isolates absorb five times their weight in water. Isolates can be used to enhance both the nutritional quality and taste of meat products. This is especially true for soy used to enhance the flavor and nutritional quality of tough meat. Soy isolate is excellent for improvement of sensory attributes of whole meat products.

Roasts and hams that contain soy isolates are juicer and more nutritional. Soy isolates can also be used as an ingredient to supplement or replace milk powder. In addition, isolates are commonly used in dairy products such as beverages, frozen desserts and imitation cheeses.

Soy Fiber

Soybeans, especially the outer hull, are an excellent source of dietary fiber (6 grams fiber per 1 cup cooked soybeans).

During processing, the soybean hull is typically removed. This extracted hull can be further process to create a fiber additive for breads, cereals and snacks.

Soybeans contain both soluble and insoluble fiber. Soluble fiber may help lower serum cholesterol and control blood sugar. Insoluble fiber increases stool bulk, may prevent colon cancer, and can help relieve symptoms of several digestive disorders.

Whole Soybean Foods

Full fat flour is made from whole soybeans and therefore has the same fat, protein and dietary fiber content as the whole bean. Full fat flour is used for doughnut mixes, pie crusts, pancake batters and other baked goods.

Soy milk is made from ground soybeans that are mixed with water to form a milk-like liquid. Soy milk can be consumed by people who are dairy sensitive or by strict vegetarians who eat no animal proteins. Soy milk is an excellent source of protein, B-vitamins and iron, and if fortified, provides adequate calcium. It has low levels of saturated fat and no cholesterol.

Traditional Asian Soybean Foods

For centuries, soybean have been mainstays of healthy diets throughout Asia and the East. today, Asian whole soybean foods are slowly gaining acceptance in the West as a unique source of nutrition that can help reduce saturated fat in the diet.

Whole soybean foods are high in protein, fiber and unsaturated fat, and rich in vitamins and minerals. They also show many anti-carcinogenic properties related to the unique benefits of soy isoflavones, phytochemicals which exert biological effects in humans and other animals.

Tofu (soybean curd) is a bland, cheese-like cake formed from soy milk by adding a coagulant (typically calcium sulfate) to the milk to form curds that are shaped and pressed into cakes. Depending on the coagulant used, tofu is rich in minerals and is an excellent source of high-quality protein, polyunsaturated fats (including linoleic and linolenic acids) & B vitamins.

Versatile and nutritious, tofu can be used in soups, salads, pastries, sandwiches, and spreads. It can also be used as an alternative to yogurt or soft cheese.

Miso is a thick, high-protein paste made from soybeans, salt and a fermenting agent (usually an Aspergillus oryzae mold culture), that is similar in taste and color to soy sauce. Sometimes a grain, such as rice and barley, is fermented with the soybeans for additional flavor. Miso is popular as a soup and breakfast drink in Japan.

Natto is made of fermented, cooked whole soybeans, and offers nutritional values similar to those found in miso. It has a sticky, viscous coating and is strong-smelling, with a cheesy texture. It is used as a spread or in soups.

Tempeh is made of whole, cooked soybeans infused with a culture to form a dense, chewy cake. It is a good source of fiber protein, polyunsaturated fats and lecithin, as well as useful amounts of calcium, iron, magnesium, potassium, and some B vitamins.

Soybean sprouts are rich in vitamins A, B and C, and are eaten raw in salads or cooked.

Soy sauce is the most widely recognized soybean food. Soy sauce is fermented for about 18 months as a mixture of whole soybeans, wheat flour, and fermenting agents, such as yeast. The resulting liquid is extracted and processed. Soy sauce adds sodium and flavor to foods.

My Minimalist Running Forum: http://forum.minimalistrunner.com

Hummus, one of my favorite foods

As I have said in previous posts, my wife and I are vegan so we try to find healthy foods that are high in protein. Hummus is one of our favorites, it is simple to make, tastes good, has a lot of protein and many other nutritional benefits.

Here is a good article I found from "The Hummus Blog"

http://humus101.com/EN/

Hummus: nutritional facts

Hummus is a nutritional treasure. It’s not only delicious to eat, but also contain lots of vitamins, minerals, amino acids.

See Also: Hummus, is it good for your Diet?

It’s hard to be decisive when talking about hummus in general. There are different kinds of hummus, in which the exact quantities of each ingredient vary. So it’s a little hard to be precise, but I can tell you: hummus is certainly good for you!

By the way: we are talking solely about homemade – or at list handmade – hummus (recipe). Industrial packaged hummus is not that healthy.

So what does hummus contain?

First of all, about 60-70% water. And though Tahini, the second most important ingredient, is basically a fatty extract (of sesame seeds), only 10% of the final “product” is fat. And we’re talking about good fat, with lots of Omega 3 in it (200-300mg in an average serving of about 1 cup). The rest is mostly Carbohydrates and protein.

Overall, hummus contain up to 200 calories for 100g, and a large hummus portion may contain up to 300 grams. True, not really dietary in the regular sense. On the other hand, it makes you really satiated, without increasing glucose levels in your blood that much (Gthelycemic Index, GI, is 10-15). So for most people hummus is a healthy, calorie-worthy choice.

Hummus also contains lots of crucial nutrients, most of which come from the tahini BTW. It has a high content of important minerals like Manganese, Copper and Sodium, and also some Calcium, Iron, Magnesium and Zinc. It is relatively reach in Vitamin C and B6 and also contain vitamin E, K, Folate and Thiamin.

Hummus also contain about 20 essential Amino Acids, including large dosages of Tryptophan, Phenylalanine and Tyrosine, a threesome that makes it, surprisingly, a potential substitute for Prozac and the such. Omega 3 too was found to be effective in treatment for minor mood disorders, such as depression and anxiety.

So what am I saying? If you love hummus you can eat a lot of eat, and not feel bad about it. You are going to be healthier and happier.

Quinoa

Quinoa from the Andes

by Karen Railey
Author of the popular "How to" guide,
How to Improve Fading Memory and Thinking Skills with Nutrition.



Quinoa (pronounced Keen-wah) is an ancient food that is not yet well known in North America. It has been cultivated in South American Andes since at least 3,000 B.C. and has been a staple food of millions of native inhabitants. The ancient Incas called quinoa the "mother grain" and revered it as sacred. Each year at planting time it was traditional for the Inca leader to plant the first quinoa seed using a solid gold shovel! Quinoa was used to sustain Incan armies, which frequently marched for many days eating a mixture of quinoa and fat, known as "war balls." Beginning with the Spanish conquest in the 1500s, there was a 400-year decline in the production of quinoa. It became a minor crop at that time and was grown only by peasants in remote areas for local consumption.

In Peru, Chile and Bolivia, quinoa is now widely cultivated for its nutritious seeds, and they are referred to as "little rice." The seeds are used in creating various soups and bread, and also fermented with millet to make a beer-like beverage. A sweetened version of the fruit is used medicinally, as an application for sores and bruises. Quinoa has been grown outside of South America for a relatively short time. It is grown in Canada and has been grown in the U.S., in Colorado since the 1980's by two entrepreneurs who learned of the food from a Bolivian. They developed test plots in high arid fields in the central Rockies and began test marketing in 1985. Quinoa can be found in most natural food stores in the U.S.

Technically quinoa is not a true grain, but is the seed of the Chenopodium or Goosefoot plant. It is used as a grain and substituted for grains because of it's cooking characteristics. The name comes from the Greek words, chen (a goose) and pous (a foot). This is due to a resemblance of the leaves of the plant to the webbed foot of a goose. The leaves are lobed or toothed and often triangular in shape. The succulent like plant grows from 4 to 6 feet high and has many angular branches. The flower heads are branched and when in seed looks much like millet, with large clusters of seeds at the end of a stalk. The plant will grow in a variety of conditions but favors a cool, arid climate and higher elevations. Beets, spinach, Swiss chard, and lamb's quarters are all relatives of quinoa.

Quinoa grains range in color from ivory to pinks, brown to reds, or almost black depending on the variety. There are over 120 species of Chenopodium, but only three main varieties are cultivated; one producing very pale seeds, called the white or sweet variety; a dark red fruited variety called red quinoa; and a black quinoa. The seeds are similar in size to millet but are flat with a pointed oval shape and look like a cross between a sesame seed and millet. Quinoa has a delightful characteristic that is all it's own: as it cooks, the outer germ around each grain twists outward forming a little white, spiral tail, which is attached to the kernel. The grain itself is soft and delicate and the tail is crunchy which creates and interesting texture combination and pleasant "crunch" when eating the grain. Quinoa has a fluffy consistency and a mild, delicate, slightly nutty flavor that borders on bland. The leaves of the Goosefoot (quinoa) plant are also edible and make a pleasant vegetable, like spinach. A quinoa leaf salad is generally more nutritious that most green salads.

Before cooking, the seeds must be rinsed to remove their bitter resin-like coating, which is called saponin. Quinoa is rinsed before it is packaged and sold, but it is best to rinse again at home before use to remove any of the powdery residue that may remain on the seeds. The presence of saponin is obvious by the production of a soapy looking "suds" when the seeds are swished in water. Placing quinoa in a strainer and rinsing thoroughly with water easily washes the saponin from the seeds. In South America the saponin which is removed from the quinoa is used as detergent for washing clothes and as an antiseptic to promote healing of skin injuries.

The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several of the B vitamins. It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans. It is exceptionally high in lysine, cystine and methionine-amino acids typically low in other grains. It is a good complement for legumes, which are often low in methionine and cystine. The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids. Some types of wheat come close to matching quinoa's protein content, but grains such as barley, corn, and rice generally have less than half the protein of quinoa.

Quinoa is 12% to 18% protein and four ounces a day, about 1/2-cup, will provide a child's protein needs for one day. The 6-7% fat of quinoa is relatively high when compared to other grains, but it boasts a low sodium content and also provides valuable starch and fiber. Quinoa also contains albumen, a protein that is found in egg whites, blood serum, and many plant and animal tissues. The seeds are gluten-free which makes this a nutritious and flavorful alternative grain for those with gluten sensitivity. Quinoa would be a worthy addition to any one's diet, supplying variety as well as good nutrition. The seed is also excellent feed for birds and poultry and the plant itself is good forage for cattle.

Cooked quinoa is excellent in hot casseroles and soups, stews, in stir-fries, or cold in salads. The seeds cook very quickly, in only 15 minutes. Uncooked seeds may be added to soups and stews as you would barley or rice and quinoa is often substituted for rice in rice dishes. Dry roasting quinoa in a pan or in the oven, before cooking will give a toasted flavor, and it can be cooked in fruit juice to add character to the flavor for use as a breakfast cereal or in desserts. Cold salads consisting of quinoa and chopped vegetables or cooked beans make a quick, easy, and nutritious dish. Quinoa flour is used in making pasta and a variety of baked goods such as pancakes, bread, muffins, and crackers.

Quinoa seeds can be sprouted and eaten as raw, live food for snacks or in salads and sandwiches. To sprout the seeds, soak about 1/3 cup seeds in a jar for 2 to 4 hours, then drain and rinse the seeds twice a day for 2 to 4 days. When the sprouts are about 1 inch long, place them near a window for chlorophyll to develop, which will give them a vibrant green color. Another fascinating way of using quinoa is to "pop" the seeds in a dry skillet and eat them as a dry cereal.
Due to the relatively high oil and fat content of quinoa, the grains and flour should be stored in glass jars in the refrigerator. Use the grains within a year and flour within 3 months.

My Minimalist Running Forum: http://forum.minimalistrunner.com

Running

I went for my second run in my Vibram Five Fingers yesterday. I ran on the base perimeter roads again, which are gravel and dirt. I ran at a pretty good pace for 30 minutes. I did hit a couple of rocks that hurt, but overall it was a good experience again.

I feel SO good to be running again! My feet are very tired and wore out though due to using muscles I have not used in a long time. I know they will get stronger the more I go barefoot, and run in the Five Fingers.

I plan on doing my first 5K sometime in September or October. I hope to be doing it with my wife and 3 kids, we will see if they will be ready by then.

On a side note, I am vegetarian and I eat 6 small meals a day. Actually my wife and I are going to start a Body for Life Challenge on Monday 03 August 2009. I love the program, I eat 6 times a day with a meal being a portion of protein, a portion of carbs, and a portion of veggies (I do not really portion my veggies).

I usually eat a veggie burger, a baked potato, and a green salad. I also eat tofu, egg whites, beans, and Tempe for protein.

I will post more about my diet during this process soon.

My Minimalist Running Forum: http://forum.minimalistrunner.com

Information from the book Born to Run

I just learned that we as runners do not reach our peak until the age of 27, then we slowly over time get slower, but do not get to the speed we were when we were 19 until the age of 64! Now that is INCREDIBLE!

I have also learned from the book that our brain is our efficiency controls, in that our brain tries to find ways to keep a little back for emergency purposes and it also tells you that you should relax. Well that was all fine and good back in the days when we as a race were working all the time, stalking, chasing, and otherwise using our bodies. Back then when you had a chance to relax you took it because you may not get a chance to take another break for a long time.

Well what our brain does now is the same thing, it tells us to relax but in todays world where we do not use our bodies all the time and do not really need that "little extra" stored up, we still do the relax part which is why we have so many couch potatoes in the world.

The point is, get out and use your bodies, eat right and be healthy!

Update

My Vibram Five Finger KSOs should be here today. I am really looking forward to going for a run in them.

I have been walking on a gravel road every day at least once a day for about a 1/2 mile to a mile trying to get my feet ready for barefoot running. I have been walking barefoot as much as I can.

Just to give some back ground on me. I am 36 years old, I am in the US Navy, I retire in 2 years (WOOHOO!) I ran Cross Country and Track in High School.
My best mile was a 4.16 in my Junior year (Senior year had a torn hamstring). I also ran many 13.XX Cross Country races (3 miles).

I have not been running that much if any for the last 6 years. I am overweight (192.4 lbs at 5/ 9"), and out of shape. I have planterfaciates (sp?) in my left foot.

I really want to get into long distance running. I know it is possible to get back in better shape than I was in my prime, and that is my goal.

My Minimalist Running Forum: http://forum.minimalistrunner.com