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

anti-inflammatory properties and so aids in the recovery of soft-tissue injuries and helps promote quicker healing of strains. I load up on ginger as my mileage increases to ensure inflammation is kept under control.
     

nutritional yeast
     
    Nutritional yeast is a single-cell fungus grown on molasses. A complete protein and a rich source of B vitamins, nutritional yeast is especially prized for its vitamin B12 content. Vitamin B12 is scarce in the plant kingdom; nutritional yeast provides a reliable source for those on a plant-based diet. Unlike baking yeast, nutritional yeast is not active, meaning that it does not feed and grow once inside the body. For this reason, those who are advised to avoid yeast (usually meaning active yeast) can almost always tolerate nutritional yeast. Because it melts and has a mild cheddar cheese flavor, nutritional yeast is a good flavor and nutritional addition to sauces, soups, and salads.
     

stevia
     
    Stevia is a herb native to Paraguay. The intense sweetness of its leaf is stevia’s most celebrated feature. About 30 times sweeter than sugar, dried stevia leaf contains no carbohydrates and so has no effect on the body’s insulin levels when ingested. Stevia has been shown to help equalize blood sugar levels raised by other sugars and starch consumed at the same time. Stevia, as you might expect, is quickly gaining popularity as a natural sugar substitute among those in pursuit of a leaner body. Improved digestion is another of stevia’s benefits.
     
    An excellent alternative to manufactured artificial sweeteners, stevia leaf is a whole food, just dried and ground into powder. I add it to many of my foods. Its ability to help regulate blood sugar levels is important for sustained energy. I even add stevia to my sport drink to improve its effectiveness.
     

six
     
    meal plans for the thrive diet
     

shopping list
     
    The following foods are needed for about three-quarters of the Thrive Diet recipes. Devise your weekly (or daily) shopping list based on this general guide and, of course, on the recipes themselves.
     
    Fibrous Vegetables
     

     
    Starchy Vegetables
     

     
    Sea Vegetables
     

     
    Legumes (raw and dried, or cooked and canned)
     

     
    Seeds
     
    Seeds will keep for up to six months if stored in the refrigerator, and for up to three months if they have been ground.
     

     
    Pseudograins
     

     
    Fruit
     

     
    Oils
     

     
    Nuts
     
    Nuts will keep for up to six months if stored in the refrigerator, and for up to three months if they have been ground.
     

     
    Grains
     

     
    Flour
     

     
    Sweeteners
     

     
    Vinegars
     

     
    Herbs
     
    Dried, or fresh when available
     

     
    Spices
     

     
    Extras
     

     

appliances needed
     
    The Thrive Diet recipes require only a few appliances:
     
    • blender (I use a Vita-Mix), for making smoothies, soups, salad dressings, sport drinks, and energy gels,
    • food processor, for energy puddings, pizza crusts, raw bars, crackers, spreads, and burgers,
    • coffee grinder, for grinding seeds into flour, and rooibos, yerba maté, and green tea leaves into powder.
     

traveling and the thrive diet
     
    Believe it or not, the Thrive Diet is an easy eating plan to stick with while on the road. It’s not uncommon for me to be traveling for several months of the year, and my eating plan has to be functional within the limitations of life on the road. Here are a few tips.
     

plan ahead
     
    Depending on the length of your trip, you might be able to bring food with you. I sometimes prepare a few batches of raw energy bars, individually wrapping them in plastic wrap. These travel well: They are compact, it doesn’t matter if they get a bit squished, and no refrigeration is required. Plus, they deliver lots of energy while taking up only a small amount of space. They can be carried easily with you. I now usually pack a stash of Vega Whole Food Energy Bars (see Resources), which are the commercial versions of the Thrive Diet bar recipes beginning on page 226.
     

grocery shopping
     
    When I arrive at my destination, I’ll do a big shop at the local supermarket. Fresh fruit and vegetables form the majority of my purchases. If a farmers’ market is nearby, I’ll go to that—some of the freshest, tastiest food I’ve ever eaten has come straight from the person who grew it. The freshness is unparalleled and being local means fewer resources went into getting the food to the consumer, since the food