About

About

My name is Lance, which used to be kinda cool, but now, not so much. I don’t dope. I’m slow. But, as a proponent of plant based nutrition and a vegetarian or vegan lifestyle, I PEDDLE veggies to anybody who will listen. As a cyclist and triathlete, those veggies allow me to PEDAL through training and racing.  I have been inspired by truly remarkable plant based athletes as well as brave doctors who tirelessly extol the many virtues and benefits of a whole foods, plant based diet. So this blog documents the efforts of a novice triathlete, mountain bike racer, and general endurance freak trying to find the ideal race weight, best training methods, and general lifestyle hacks to move from the back of the pack to the middle. Of course, the front of the pack would be even better, but let’s not get too crazy. Walking before running, yo.

  1. I’d love to see a “what I ate today” post of your typical daily diet! Can u do one?

    Also, what is your view on Fuhrman vs McDougall vs Graham (80-10-10)?

    thanks!

    • Thanks for stopping by. I’d love to do more on daily eating habits, but I’ve been on the road visiting family so my eating has been a bit chaotic. Short answer: lots of Japanese sweet potatoes. Generally I have oatmeal and berries for breakfast. Lunches and dinners are the same: rice with veggies, potatoes, various bean dishes, often a large salad as well. As for McDougall, Fuhrman, and 811rv, I follow the McDougall program, but I incorporate plenty that I have learned from others. Will definitely post more on this in the future.

      • thanks for the response! Im currently doing 80-10-10, but find it difficult (and a bit monotomous) to do long term. So, im considering blending all 3 schools of thought into one diet….for example, fruit in the AM, lunch/dinner GF grains/legumes/veggies. Snack could be some sunwarrior protein powder with chia seeds (if u grind the seeds and add a smidge of water, it makes a sort of pudding…u can also spread it on a rice cake or use almond butter instead of chia) or mixed into coconut water or green juice. Not sure though…all i know is that im getting a bit sick of fruit 24/7, lol!

        Do u take anyy supplements, protein powders, or herbs?

        Since u r an athlete, how many cals do u try to consume? Do u track ur macronutrients, too? Isnt the McD diet similar in ratios to 80-10-10? Do u add nuts/seeds/avos, or keep it overtfat-free?

        Thanks for answering my questions! Im trying to investigate this diet and the best way to see how it works is to ask people who r following/succeeding on it, like u r!
        =)

      • What I like about the McDougall Program is the simplicity. The macro nutrient ratio is similar to 80-10-10. I do not focus on ratios or calories. I just use hunger as my guide and choose from acceptable foods. Only when I transgress do I worry about calories. I avoid all oils, and since I am not at my ideal weight yet, I limit high fat plant foods, usually just a little ground flax or chia in my oatmeal. As for supplements, I experiment, even though they usually don’t work. I always hope I’ll find some secret that’ll make me faster. Nothing yet. I do use a hemp protein powder in my oatmeal to add a few calories and make breakfast last longer. Vitamin B12 is a must though.

      • What foods are and arent allowed (im celiac, thus cant eat many of the grain products….are food for like brown rice tortillas and rice cakes ok? Cereals like rice puffins? Nut mylks? Hummus?….id love it if u can point me to an allowed/not allowed list!)

        One last question: whats ur opinion (and dr mcd’s) on tofu/soy? Lots of controversy on it. Do u only do sprouted/fermented soy, or are the cons about soy not true?

      • The McDougall Program focuses on whole, unprocessed starches such as potatoes, rice, oats, sweet potatoes, beans, peas, lentils, and winter squashes. No meat, no dairy, no eggs, and no extracted oils. Wheat products are not necessary, but are allowed. Differing from Dr. Fuhrman, high fat plant foods are avoided unless at ideal weight, and fruits are limited to two or three a day. The rationale for limiting fruit is that it raises triglycerides in some people. Soy is an occasional food if in its traditional forms like tofu, tempeh or miso. Processed soy products are avoided. I agree, except on the fruit issue. But eating a lot of starch I find I’m not really hungry for fruit that much.

  2. I’d love to see a “what i ate today” post where u log a typical days diet. can u do this?

    also, what is ur view on fuhrman vs mcdougall vs graham (80-10-10)

    thanks!

  3. Which dr mcdougall book would u recommend? He has a ton out there and just came out with a new one, but im not sure which is the best one. Any thoughts on this? Thanks!

    • His new book, The Starch Soultion is the best place to start because it gives a very good overview of the program. His other general books are good too, but were written twenty years ago. The program hasn’t changed, but circumstances have. The Quick and Easy Cookbook is also good, as are his DVDs. Jeff Novick also has some very useful DVDs as well.

  4. Thanks so much for the replies! U’ve been really helpful! One other question i had was on nutritional yeast…do u think its healthy or harmful? Do u use it, and if so, how often? Its really high in Bs and other nutrients and amino acids…but some say it can cause msg or candida issues, while others say it helps candida, sorta like a probiotic would. Any thoughts?

    And yeah, i dont agree with the fruit limitation. Fruits and veggies should be eaten in abundance! Sat fats are what cause triglycerides, as well as being inactive. How can something so natural and fit for our body be harmful? Makes no sense to me!

    Are Food For Life brown rice tortillas allowed?

    Thanks so much!

    • I don’t really use nutritional yeast very often, only when a recipe calls for it. I have not heard anything about it as either good or bad. It is a good source of B vitamins, but they are widely available in many foods, except for B12. As for fruit, fructose does raise triglycerides and in Dr. McDougall’s clinical experience some people are so sensitive that even whole fruit can do it. Personally, I’m not concerned. As for tortillas, to follow the program exactly you have to read the ingredients to see if there is any oil or lard. Corn tortillas are almost always OK, flour tortillas are hit and miss.

      • Wow, i currently follow a fruit-based lowfat vegan diet and no one i know of has ever had triglycerides raised. How can fruit do that? Makes no sense…now, if one is eating animal fats and hydrogenated oils and processed foods, then THOSE would raise triglycerides…

        The tortillas contain only 2.5g fat. I think they do have oil, but its such a negligible amount! To me, it would seem that tortillas made with brown rice is healthier than corn (gmo, high glycemic, overall not as nutritious), even if the brown rice has a smidge of oil

        Is protein powder allowed, like raw sun warrior, especially for those trying to gain muscle?

        How do u get enough calories? Im having a hard time with this, for a meal of 1-2 servings of grain (approx 70-140 cals) + 1/2-1c legumes (100-150 cals) + veggies (20-50 cals) isnt much for a meal (200-350 cals). So, a lunch and dinner would be 800max. Add in a breakfast of, say, oatmeal (150cals), almond milk (50cals), berries (50 cals), and that another 250….giving u a total of 1050 cals max. Not sure what is allowed as snacks, but lets say u ate 3c poporn, which gives u only 150 more cals (and that being generous with the cals!), and another snack was an apple (70) totalling 1270 cals max. (and thats only 2 measly fruit servings)

        I need to gain wt, and 1200 wont do it. How do u ensure u get enuf cals? Seeing what ur typical diet looks like would help!

      • Triglycerides
        You are correct in blaming fat. But sugar also raises TG, especially fructose. For some people, even whole fruit must be limited. Most of us will be fine.
        Tortillas
        For McDougall, Esselstyn, and Fuhrman, any oil is no good. I just try my best. My favorite is the Ezekiel sprouted tortillas or locally made corn/flour blends. No reason to eschew corn, it is /was a staple of the Americas for thousands of years. For the Tarahumara, their traditional diet is about 70% calories from corn, with another 20% calories from beans. Beans and rice, beans and corn, same thing.
        Protein Powders
        The benefit of these is unclear. Experiment. I use a little in my oatmeal, but I have not seen any dramatic benefit. I like hemp powder or Vega. They are not recommended on the program, but everyone makes adjustments. So for gaining weight, they might help.
        Calories
        I don’t measure or count very often. The Program calls for eating when hungry, eating until comfortably full, but only of whole foods. How much that is varies for each person. The only measuring I’ve done out of curiosity is weighing and using Jeff Novick’s scale of calorie density. I can easily eat 1.5 lbs at breakfast and another two lbs at lunch and dinner. A diet centered on unprocessed starches, fruits and vegetables averages 400-600 calories per pound, so I’m easily in the range I should be. I let hunger be my guide. Some days I eat two lunches. Some days not. Looking at your food, I would just say eat more. It’s all good stuff. You can also afford to use more nuts, seeds, and avocados than I would.

  5. Whats jeff novicks scale of calorie density? Do u stick to potatoes, or do u also do rice?

    And whats ur opinion on those who say that starch is not an “optimal” food for humans (either the frugavore camp who says we were designed to eat only fruits/veg/seeds or the paleo camp who says meat/fruits/veg)? That grains are a “new” product and we havent evolved to thrive off it, that it has many “anti nutrients”,, is acid forming and mucus producing, inflammatory, causes candida etc? Same goes with legumes. The schools of thought vary immensely and woyld love ur take on this!

    Thanks for all ur awesome insight! U r extremely knowledgeable!

    • I vary my starches for fun, but it isn’t necessary. All successful, long lived populations ate a starch based diet, no exceptions. As for Paleolithic ancestors, assuming what they ate is speculative. Their lifespan was shorter, so it’s quite a leap to decide that’s the best way. Plus, the introduction of starchy staples into human culture keeps being pushed further and further back in anthropological research. We are primates and thrive on plant food, but we have different digestive systems than our primate cousins that make starch easy for us to digest. Many plant foods have anti nutrients but I believe our natural detoxification mechanisms are up to the task. I have seen nothing convincing that starches create ill health, but plenty of people who have regained health with starch.

  6. Great conversation and I appreciate vegpedlrs replies, probably because their energy reflects my own.

    Indeed, counting calories is exhausting and it is an utter joy to be able to eat in a way that extracts one from that brain-addler. At the same time, awareness of calorie concentration in food – as I’ve referred to it ever since my first nutrition course back in 19 mumblemumble….is helpful. When you stick to the simple starches, veggies, beans and fruits, minimize condiments and ditch the oil and animal foods, it becomes very easy, delicious, and slimming at the same time. At 50 lbs heavier than I am now several years ago, all the calorie counting in the world still gave me a struggle until I got the simple basics.

  7. Great conversation and I appreciate vegpedlrs replies, probably because their energy reflects my own.

    Indeed, counting calories is exhausting and it is an utter joy to be able to eat in a way that extracts one from that brain-addler. At the same time, awareness of calorie concentration in food – as I\’ve referred to it ever since my first nutrition course back in 19 mumblemumble….is helpful. When you stick to the simple starches, veggies, beans and fruits, minimize condiments and ditch the oil and animal foods, it becomes very easy, delicious, and slimming at the same time. At 50 lbs heavier than I am now several years ago, all the calorie counting in the world still gave me a struggle until I got the simple basics.

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