Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life

fiber slows the release of carbohydrates into the bloodstream, helping control insulin levels and prolong energy. Soluble fiber, when consumed, gives the body a sense of fullness, signaling its hunger mechanism to shut off. For this reason, people who are trying to lose weight should increase their consumption of soluble fiber. Insoluble fiber is important in terms of digestive system health. Insoluble fiber plays a cleansing role by insuring toxins don’t build up and spread to the bloodstream.
     
    Like hemp, flaxseed has anti-inflammatory properties, welcome in any active person’s life. Also a whole food, and a complete protein with all essential amino acids, flaxseed retains its enzymes, allowing the body to absorb it easily and then utilize it to improve immune function.
     
    When buying flaxseed, be sure to choose whole flaxseed rather than flaxseed meal. Whole flaxseeds contain all their health-promoting oils, nutrients, enzymes, vitamins, and minerals. Flaxseed meal is what is left over after the oils have been extracted from the whole flaxseed. Flaxseed meal is mostly fiber and is commonly used as filler in baked goods or low-end meal replacements. I suggest buying whole flaxseeds, grinding them in a coffee grinder, and storing them in an air-tight container in the refrigerator. Ground, they will keep for up to three months.
     
    Because flaxseeds are small with hard shells, they will pass through the system undigested if consumed whole. Grinding them exposes their oils and nutritional value so they can be efficiently utilized by the body.
     

hemp
     
    Hemp foods have been gaining popularity over the past few years, and for good reason. Hemp has many qualities that set it apart from other foods. It is a nutrient-rich whole food in its natural state: There’s no need to create isolates or extracts from it. As you read in Chapter 2, hemp in its whole-food state is more alkaline than most proteins, with a higher pH, which is of the utmost importance in keeping the body in an alkaline state.
     
    Hemp’s protein is complete, containing all 10 essential amino acids, making it superior to other sources of protein. Essential amino acids are ones that must be obtained through diet, as the body doesn’t produce them. Hemp’s full spectrum of essential amino acids offers a clear benefit to any active individual. Its amino acid profile helps boost the body’s immune system and hasten recovery. Hemp foods also have anti-inflammatory properties, key for speeding the repair of soft-tissue damage caused by physical activity. Edestin, an amino acid present only in hemp, is considered an integral part of DNA. It makes hemp the plant source closest to our own amino acid profile.
     
    I find the digestibility of hemp protein to be superior to all other proteins I’ve tried. Since hemp protein is raw, its naturally occurring digestive enzymes remain intact, allowing the body to utilize it with the greatest of ease, reducing digestive strain. Because of its easy digestibility and absorption, hemp protein is a good replacement for other proteins, and, in fact, you will need to consume less protein if you choose a high-quality protein like hemp: Quality, not quantity, is paramount.
     
    A high-quality complete protein such as hemp is instrumental not only in muscle and tissue regeneration but also fat metabolism. Protein, once ingested, instigates the release of a hormone that enables the body to more easily utilize its fat reserves, which in turn will improve endurance and facilitate loss of body fat. Because hemp foods are raw, they maintain their naturally high level of vitamins, minerals, high-quality balanced fats, antioxidants, fiber, and the very alkaline chlorophyll.
     
    Freshness is particularly important when selecting hemp foods, including hemp oil, hemp seed, and hemp protein powder. A deep green color, pleasant smell, and sweet, nutty taste are indications of a recent harvest. As with any crop, be sure to choose hemp that has been grown without the use of herbicides and pesticides.
     

pumpkin seeds
     
    Pumpkin seeds are rich in iron, a nutrient some people have trouble getting enough of, especially if they don’t eat red meat. Anemia, a shortage of red blood cells in the body, is commonly caused by low dietary iron or by strenuous exercise. Iron is lost as a result of compression hemolysis (crushed blood cells due to intense muscle contractions). The more active the person, the more dietary iron she