21-Day Vegan Kickstart

Nanci Alexander
Dr. Neal Barnard

Marco Borges
Brendan Brazier
Dr. T. Colin Campbell
Kris Carr

Rosanna Davison
Dr. Hans Diehl
Meagan Duhamel
Dr. Caldwell Esselstyn
Rip Esselstyn
Kathy Freston
Marilu Henner
Scott Jurek
Dr. John McDougall
Victoria Moran
Lani Muelrath
Steve-O
Dr. Dean Ornish
Maggie Q
Marco Regil
Tal Ronnen
John Salley
Alicia Silverstone
Persia White
Wyntergrace Williams




Celebrity Tips

Scott Jurek


Scott Jurek
Photo Credit: Justin Bastien

Scott Jurek ran his first ultramarathon, the Minnesota Voyageur Trail Ultra 50 Mile Foot Race, at the age of 20 in 1994. On his own journey toward optimal health, Scott began transitioning to a vegetarian diet in 1997, while competing in several ultra trail races per year. In 1999, he adopted a vegan diet out of further health and environmental concerns. Scott continues to fuel his body on a completely vegan diet while competing in 10 to 12 ultramarathons per year. All seven of his consecutive wins at the Western States 100 Mile Endurance Run were performed on vegan fuel.

Learn more about Scott at www.ScottJurek.com.

 

 

 

SCOTT'S NUTRITION TIPS

Scott Jurek's Recipes
Tempeh Tacos
Sweet Potatoes with Garlicy Greens
Blueberry Protein Shake

Scott Jurek

Photo Credit: Justin Bastien

  1. Is this your first time trying a vegan diet? Trying something new often leads to unexpected rewards. Take it from me. In 2005, I ran the Badwater Ultramarathon. It’s a 135-mile run from Death Valley to Mt. Whitney in temperatures up to 130 F. It was the first time I had run that ultramarathon, but I set a course record.
  2. The key to quality nutrition is spending time on food preparation and cooking. Plan ahead. Make a grocery list so your kitchen is stocked with essentials. Check out the farmers' markets in your area. Then get in the kitchen and experiment with new foods and ethnic cuisine!
  3. Think about what you eat, rather than what you don’t eat. Many people eliminate foods from their diet without finding healthy alternatives. I try to eat organic, locally grown, seasonal foods as much as possible. Focus on eating healthy fats, whole grains, beans, soy protein, nuts, seeds, fruits, and vegetables.
  4. Finding a balance is very important for training and for life. Focus on training that can be fit into a healthy lifestyle. Train specifically. Think about why you are doing a specific workout. What is the purpose? How is it beneficial? Keep learning about what works for your body. Listen to your body and pay attention to how it responds to training. And of course, have fun!

SCOTT'S RECIPES

Tempeh Tacos

Makes 4 to 6 servings

1/2 medium-size onion, chopped
3 cloves garlic, minced
1 jalapeño pepper, minced
2 tablespoons olive oil
2 10-ounce packages tempeh, diced into 1/8-inch cubes
4 tablespoons Mexican seasoning
1 teaspoon salt
1 cup water
1/4 cup chopped cilantro
12 whole grain or corn tortillas
any combination tomatoes, avocados, romaine lettuce, cilantro, bell peppers, and jalapeños for garnishes

Sauté onion, garlic, and jalapeño in olive oil until soft. Add diced tempeh and continue to sauté for 2 minutes. Add seasoning, salt, and water. Cook the mixture 10 to 25 minutes, until enough liquid evaporates that you’re left with a thickened sauce. Add cilantro and stir.

Heat tortillas over a griddle or wrapped in foil in the oven. Fill each tortilla with 2 or 3 tablespoons of tempeh mixture and your choice of garnishes.

Sweet Potatoes with Garlicky Greens

Makes 4 servings

Potatoes
4 sweet potatoes, sliced in wedges
1 tablespoon olive or canola oil
1 1/2 teaspoons sea salt
1 teaspoon paprika
1 teaspoon rosemary

Garlicky Greens
1 tablespoon olive oil
2 cloves garlic, minced
1 jalapeño pepper, deseeded and minced (optional)
1 bunch of kale, collards, or chard, deveined and coarsely chopped
1/2 teaspoon sea salt or tamari

Sweet Potatoes: Preheat oven to 375 F. Toss potatoes with oil and seasonings. Arrange on a preseasoned baking sheet. Bake for 20 to 30 minutes until potatoes are cooked through and lightly browned. Garlicky Greens: Preheat skillet and olive oil. Sauté garlic and pepper for 1 to 2 minutes. Add greens and salt. Sauté for 5 to 8 minutes.

Blueberry Protein Shake

Makes 4 servings

1 banana, frozen
1/2 cup presoaked almonds (soak the almonds in water 3 to 4 hours or overnight)
1 cup frozen or fresh blueberries
2 1/2 cups of water
3 tablespoons hemp protein powder
1 tablespoon fermented soy protein powder
4 to 6 dates or natural sweetener
1/2 teaspoon sea salt

Blend all ingredients in a blender until smooth.

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PCRM Physicians Committee for Responsible Medicine
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