Golf Fitness Corner:

Big Congrats to Kiley Malmberg for placing 3rd at the Desert Shootout and earning her the highest priority status for US Kids Golf and an invitational to the 2014 World Championships in Pinehurst, NC.

For the third straight year, Princeton's Tigers Kelly Shon has been selected to participate in an NCAA Regional golf championship.

Congratulations to Jack Stewart for winning the Baltusrol Golf Club Junior Player Of The Year.



Lessons Meat-Eaters Can Learn From Vegans
In the spirit of the sentiment above, I wanted to share with you a host of lessons I think meat-eaters can learn from proper vegans.  And when I say proper vegans I mean those that actually do it right.  You  know, the ones that eat natural, whole foods.   The ones that cover all of their nutritional bases.  And the ones that stay healthy and lean.  Not the ones that just eat the typical North American diet - sans meat.

Here are a few of those lessons:

1) Food Prep
Proper vegans tend to find interesting ways of eating more fruits and veggies, nuts and seeds.  In fact, some of the best veggie cookbooks are put out by vegans.  These books show hundreds of ways to make veggies, fruits, nuts, seeds, and legumes taste great.  You see, they don’t have a choice.  That’s all they can eat.  So they have to make it taste good!
We all could use a few more of these types of recipes in our repertoire.  Especially if your idea of food prep involves only a BBQ grill.  So take heed omnivores.  Go pick up a good veggie cookbook.  And don’t hesitate to buy one put out by a vegan.

2) Unprocessed Foods
Proper vegans tend to eat more whole, natural, locally produced, unprocessed foods.  This means things like raw nuts and seeds.  Whole grains like quinoa and amaranth.  And a locally grown bounty of fruits and veggies.  Again, that’s all they eat.  So they make sure to do it right. Omnivores can take a great lesson from this.  Sometimes in our quest for filling 1/3 of our plate with animal flesh, we forget to think about what the other 2/3 should be filled with.  And that can be a big, gut expanding, health degrading mistake.

3) Food Knowledge
Proper vegans tend to spend more time learning about where their food comes from.  In other words, they make it a point to understand which foods come from which regions of the world, which foods are in season during certain times of the year, and which methods are best for raising the healthiest food.  Not only is this environmentally friendly and quite healthy, it’s also pretty cool stuff to know. Now, I’ll admit it.  This wasn’t high on my priority list until I started reading Michael Pollan’s books.  But The Omnivore’s Dilemma and In Defense of Food changed that quickly.  Knowing more about our food helps us make better nutritional choices - for ourselves and for our environment.  But even if you don’t care about either, it’s damn interesting.

4) Carbs Are OK
Proper vegans also understand that carbs aren’t so bad for us when they come from whole grain, unprocessed sources and when they’re used in moderation.  Indeed, vegans have to “go through carbs” to get their proteins and fats.  So they’ve learned which carbs to eat and how much they can tolerate.  And the conclusion is usually this - things go badly only when we overeat processed carbs. That’s a great lesson for meat-obsessed, carbophobic omnivores.  Indeed, some of us can get away with more carbs - even if pasta and rice have failed us in the past.  The key is to go for the real grains.  The unprocessed stuff.  (For more on this, check out our Plant-Based Superfood list on page 14 of the PN Plant-Based Diet Guide).

Lessons Vegans Can Learn From Meat Eaters
Now, let’s not glamorize the vegan lifestyle too much.  I think many vegans have a lot to learn from omnivores, especially the proper omnivores.  Again, the ones that eat natural, whole foods.   The ones that cover all of their nutritional bases.  And the ones that stay healthy and lean.  Not the ones eating fatty fast food meat with a side of processed carbs and gravy. Here are a few of those lessons:

1) Humane Meat
Contrary to popular vegan belief, there are some meat-eaters out there that are concerned with the treatment of animals, with the environmental impact of our food choices, and with our own health and longevity.  So it’s not an either-or thing.  It’s not: eat meat OR care about the environment.  It’s not: eat meat OR care about the animals.  It’s not: eat meat OR care about your body. Interestingly enough, by choosing locally raised, free-range, hormone and antibiotic free meat, not only are we doing the right thing for the environment and improving animal conditions, we’re actually doing our bodies good by providing all those things vegans risk deficiency in - protein, iron, B12, omega 3 fats, etc. So this is a lesson both vegans and omnivores can share.  By choosing certain types of meat we can be humane, environmentally conscious, healthy, and muscular.

2) Weight Lifting
Let’s face it, eating meat and weight lifting seem to go hand in hand.  And if not, at least they’re well-correlated.  It probably has something to do with our primitive past and the fact that we had to sprint and lift to get most of our food.  Or maybe it’s a sociocultural thing. Regardless, you don’t see a ton of weight lifting vegans.  And it’s a shame.  Weight lifting has been proven in the research to not only improve lean mass and functional independence into age, it also speeds the metabolism, reduces disease risk, and offers heart protection. Most proper omnivores, at least those who read this site, are all about the weights.  And I wish more vegans would be too.  It would do a long way toward helping them maximize their health while preventing the lean losses that occur with age - the same losses that occur when dropping meat from the diet. That’s right, some of you vegans are just too scrawny.  But there’s something you can do about it.

3) Protein
Proper omnivores are often, admittedly, a little protein obsessed.  But that may be a good thing given the list of benefits associated with eating a diet high in lean, complete proteins.  Faster metabolism, more lean mass, and better muscle preservation.  Who wouldn’t want those benefits. Sometimes vegans miss the boat here, being content with way too little complete protein.  And this mistake means sub-optimal health, performance, and body composition. However, with today’s food knowledge, food access, and supplement options, there’s absolutely no reason you can’t achieve a protein intake of 1g/lb - whether the protein comes from an animal source or a vegan one. Indeed, pages 6 and 7 of the PN Diet Guide and pages 5 and 6 of the PN Plant-Based Diet Guide provide comprehensive lists of protein-rich foods.

4) Supplements
It seems like proper omnivores who also weight train tend to be down with the supplements too while vegans are a little more reluctant in this area.  Again, that’s a shame since the exclusion of meat and fish probably predisposes vegans to a few dietary deficiencies.


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Nutrition Corner

Carbohydrate consumption can alter energy dynamics and disease progression in the body.
All carbohydrates we consume are digested into monosaccharides or simple sugars before they’re absorbed by the body, regardless of whether the food source is a simple sugar cube or a high-fibre, low glycemic index bowl of oatmeal. It’s just that the “healthier carbs” are digested and absorbed much slower while the “non-healthy” carbs are digested very quickly.
* A slower carbohydrate breakdown from lower glycemic carbohydrates is better for satiety, blood sugar, and body composition. These carbohydrates are found in vegetables, fruits, legumes, and whole grains.
* Rapid digestion of simpler, higher-glycemic carbohydrates is beneficial during the pre- and post-workout periods.
The average person’s minimum carbohydrate intake should be 130 grams per day, with a majority coming from vegetables and fruits. Higher amounts of carbohydrates are needed with increased muscle mass and increased physical activity levels. However, excessive carbohydrate consumption will be stored for future use (as fat or glycogen).
Consume at least 25 grams of fibre per day from vegetables, fruits, legumes, nuts, seeds, and whole grains to ensure optimal health and body composition.