Plant Based Diet
Do you want a competitive edge to your skiing this year? How about a quicker way to building muscle & reducing likelihood of injury during preseason. Or if you are nursing an injury, do you want to know how you can ensure a good season ahead by taming down the inflammation & promoting injury repair?
Have you ever considered that the answer may come from the fuel that you put in your body every day? Your meals can either promote healing or thwart it. Let food be thy medicine is an age old concept that is coming to the present as top shelf athletes are constantly looking at ways to up their game.
What I am talking about here is a plant based diet. A plant based diet involves eating more vegetables and fruits. Eating less of dairy, meat, fish and eggs. This diet discourages the use of processed foods. But what about the protein you may ask. You can still meet your protein needs by including in your meals beans, lentils, seeds and nuts.
Before you close the book on this diet, do read on to see how eating more plants helps to reduce aging, promote healing and keep you active on the slopes.
Heart disease. Cardiovascular disease has its roots in atherosclerosis, or hardening of arteries. Development of this disease is associated with a diet high in meat and fat. Conversely, plant based foods rich in antioxidants give a protective hit on the blood vessel lining. Top Cardiologist, Dean Ornish, MD has shown that a plant based diet with regular exercise alone can actually reverse heart disease.
Healing. When you injure yourself your body needs good quality fuel to promote healing. You do want some inflammatory markers around as they are part of the process toward wound healing. But it’s all a balance as you don’t want inflammation to get out of control. A plant based diet helps the body regulate levels of inflammation. If you are going toward plant based during this time, make sure you are getting adequate protein, also needed for repair, through beans, lentils, nuts and seeds. I often recommend boosting protein even with a pea based protein powder.
Joint Pain. But what if you experience joint pain & think that skiing has a limited lifespan for you? Tipping the scales to an anti-inflammatory diet can significantly reduce your pain. An example of a pro-athlete who was able to get back into her game by considering her dietary fuel is tennis pro, Venus Williams. She was diagnosed with an autoimmune disorder where she experienced extreme fatigue and joint pain, causing her to withdraw from her game. Venus adopted a plant based diet and states that “once I started I fell in love with the concept of feeling your body in the best way possible. Not only does I help me on the court, but I fell like I’m doing the right thing for me."
For some more inspiration on the concept of plant based diets and athletic performance, check out the documentary “The Game Changers” on Netflix. If you are looking for health related information regarding plant based diet benefits, check out Physicians Committed for Responsible Medicine, pcrm.org.
It doesn’t mean that you need to give up all of those juicy burgers, but adding in a Meatless Monday can be beneficial to your longevity up here on the hill.
INGREDIENTS
Portobello Steaks:
- 4 to 6 large portobello mushrooms
- 2 tablespoons plus 1 1/2 teaspoons grapeseed oil
- 2 tablespoons fresh lime juice
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 3/4 teaspoon chili powder
- 1/2 teaspoon sea salt
- black pepper
Stir- Fry:
- 1 tablespoons grapessed oil, olive oil, or coconut oil
- 1 large red bell pepper, thinly sliced
- 1 large orange bell pepper, thinly sliced
- 1 medium yellow onion, thinly sliced
- To assemble:
- 4 to 6 tortillas
- Sliced avocado
- Salsa
- Hot sauce
- Cilantro
- Shredded lettuce
Remove the stems from the portobello mushrooms and discard. With a small spoon, scrape out and discard the inside black gills from the mushroom caps. Remove debris from the mushrooms and slice them into long, 1/2 inch, strips.
In a large bowl, whisk together the oil, lime juice, oregano, cumin, chili powder, salt, and pepper. Add the sliced mushrooms and toss well to coat. Let the mushrooms marinate for 20 to 30 minutes, tossing every 10 minutes.
Meanwhile, in a large skillet, heat the oil over medium heat. Add the bell peppers and onion and sauté over medium-high heat for about 10 minutes, or until the vegetables are soft.
Preheat a grill pan over medium or high heat. Lay the marinate mushrooms on the pan and grill them for 3 to 5 minutes per side.
To assemble, place a tortilla on a plate and top with some of the grilled portobello strips, sautéed vegetables, and your desired toppings.