Subscribe: Michael's Barefoot Running
Added By: Feedage Forager Feedage Grade A rated
Language: English
barefoot running  barefoot  feet  good  protein  quinoa  run  runners  running shoes  running  shoe  shoes  water  weight 
Rate this Feed
Rate this feedRate this feedRate this feedRate this feedRate this feed
Rate this feed 1 starRate this feed 2 starRate this feed 3 starRate this feed 4 starRate this feed 5 star

Comments (0)

Feed Details and Statistics Feed Statistics
Preview: Michael's Barefoot Running

Michael's Barefoot Running

This is my blog about barefoot running, my trials and tribulations, ups and downs and how I am training to be a better runner.

Updated: 2018-03-06T17:26:42.734-08:00


Latest run in my Vibram Five Fingers


I went for a 3 mile run yesterday in my Vibrams on a perimeter gravel road on the Navy Base where I work.
It was a good run, I took it easy and just cruised. I love running in my Vibrams! I will never go back to traditional running shoes!
I can't even imagine running in foot coffins again!
I am working my way back into running full swing and making it a big part of my life.

I also wanted to post a link to one of my favorite stores: The North Face. I love them, they have so many products I love. If you are an outdoor person you will love the stuff they have. Check them out via the banner below.

(image) (image)

Top 11 Health Benefits of Drinking Water


I thought this would be a good topic for this blog since drinking water is esential if you are working out.

You will be amazed of the benefits of drinking water as follow:

1.Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories. Here are the further details on how to achieve fat loss by drinking water.

2.Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although there are many other reasons contribute to headache, dehydration is the common one.

3.Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increase skin elasticity.

4.Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrate.

5.Better Exercise: Drinking water regulates your body temperature. You’ll feel more energetic when doing exercises and water helps to fuel your muscle.

6.Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.

7.Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.

8.Less Likely to Get Sick and Feel Healthy: Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. Another words one of the benefits of drinking water can improve our immune system. Follow this link for further information on how lemon water can improve your health.

9.Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks of water, your heart, for instance, need to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so are you.

10.Good Mood: Your body fells very good that’s why you soul feels happy.

11.Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.

Great Prices on Vitamin World's Best Sellers! Click Here(image)

Running Away from It All


By S. Scott ZimmermanS. Scott Zimmerman, “Running Away from It All,” Ensign, Feb. 1981, 28Losing weight is a pastime for millions in affluent societies, but regaining weight is an even more popular pastime. Of those who consult a physician for help in losing weight, only 7% actually reach their desired weight, and only 2% are able to maintain this for one year. In America alone, in spite of diets, weight-loss gadgets, medications, health spas, and fitness clinics, about 60 percent of the adults over the age of 30 are still overweight. Why are people overweight? Most of us believe that the cause is overeating. While it is true that you can’t gain weight from food you don’t eat, to claim that overeating is the sole cause of obesity is an oversimplification. Let me cite seven research findings which indicate that obesity is not just lack of self-discipline in eating habits.1. A study has shown that most obese people don’t eat more than those of normal weight. 2. Two studies have shown that obese children actually eat fewer calories than children of normal weight. 3. One study has shown that obese individuals often have longer small intestines than normal. This would lead to faster absorption of food.4. Volunteer subjects from slimming clubs were incarcerated and observed for three weeks. Fed a 1500-calorie per day diet (which in theory should yield a two pound per week weight loss), nineteen individuals lost weight, nine maintained their weight, and two actually gained weight. 5. In another study, a group of subjects were persuaded to eat seven thousand to ten thousand calories per day for two hundred days or more, with an expected weight increase of 20 to 25 percent. Some reached the expected weight with ease, but others did so only with much difficulty, and others failed to gain any weight at all even though they consumed more than those who gained readily. 6. Hunger is a complex physiological and psychological phenomenon probably involving the release of recently discovered “hunger” hormones. We do not fully understand when and why these hormones are released, but some obese people may be the victims of improper hormone release. 7. Being overweight may be partly hereditary. For example, adopted children have a greater chance of having weight profiles like their biological parents than their adopted parents. Thus, research suggests that obesity is not a simple matter of overeating and lack of self-control.The Diet CycleOne conclusion I draw from all this is that diet may not be the total answer in solving weight problems. Let’s look at the cycle that usually occurs when a typical person, John Doe, goes on a diet.First, John stands in front of a mirror, sees rolls of ugly fat, and decides to lose twenty pounds. He cuts down on his eating.Second, let’s say for the sake of argument that John loses ten pounds. However, unknown to him, 30 to 50 percent of his weight loss was muscle. That means he lost about five pounds of fat, which is good, and five pounds of muscle, which is bad.Third, John’s body resists this destruction of protein by making John feel uncomfortable and irritable. The diet is no fun; John is miserable.Fourth, John goes off his diet. The miserable means (dieting) simply did not justify the hoped-for end (slimness).Fifth, now John is discouraged. Since he knows nothing about the physiology of weight loss, he feels he lacks self-discipline. His self-image, strained in the first place by his weight problem, now dips to a new low.Sixth, if John is like most overweight people, his discouragement leads to more eating.Seventh, John regains the ten pounds he lost.I am not saying that weight reduction diets are always unsuccessful, because there are a few people who do find success from dieting. What I am saying is that for most people, diet alone is not the answer to weight control.So what is the answer? Unfortunately, there is no magic potion or miracle gadget. There is, however, a well-documented solution to most people’s weight problem: e[...]

The Running Shoe Debate: How Barefoot Runners are Shaping the Shoe Industry


A group of running rebels are shedding their shoes and reporting years of injury-free miles. Some ultramarathoners, biomechanics experts and doctors think that's probably a good thing. Others go so far as to say running shoes are in fact causing injuries. Meanwhile, running shoe companies continue to precisely measure runners, and pound and flex shoes in their high-tech labs. Could shoes—and shoe companies—be covering hundreds of thousands of perfectly able bare feet? If shoes are doing damage, just what are the companies measuring?By Tyghe TrimblePublished on: April 22, 2009The Boston Marathon, one of the world's most competitive 26.2-mile races, had the best runners from Kenya, Ethiopia, the U.S. and around the globe churning out 5-minute miles on Monday for over two hours. While all eyes were on the front-runners—notably the United States' Ryan Hall (third) and Kara Goucher (third among female racers)—way back in the pack there was one person, Rick Roeber, who stole headlines with his unique running style. One glance at Roeber's feet and you can see what all the fuss is about: he isn't wearing shoes. And a number of people—ultramarathoners, biomechanics experts and doctors included—think that's probably the best way to run. Some go so far as to say running shoes are in fact causing injuries.While entry into the Boston Marathon is a feat in itself—Roeber needed to have about an 8-minute-mile pace over 26 miles to qualify—attempting the race barefoot is something most runners would find an absurd, even obscene, gesture. Runners are hooked on shoes. For good reason, it would appear: Ranging from 5 mm to 22 mm thick and made mostly of polymer, running shoes are engineered to support feet for mile after mile of rough asphalt and rocky terrain. They protect vulnerable soles from glass and debris, provide padding and, shoe companies claim, help correct problematic twists and turns of our ankles and legs caused by excessive pronation.But to barefoot advocates such as Chris McDougall, author of Born to Run (Knopf, hitting bookstores in May), Roeber is one of the few in Monday's race not drinking the shoe industry's Kool-Aid. In his book, McDougall follows the Tahumara, a Mexican tribe of ultrarunners who race from 50 to 200 miles straight without shoes, yet remain healthy and injury-free. Science doesn't support the shoe industry's claim that "humans are born broken," McDougall tells PM, and that running shoes exist to fix our stride. Humans have been barefoot for nearly 2 million years, but have had running shoes for only a little more than 40—when Nike-founder Bill Bowerman cobbled together the modern-day running shoe with glues, plastic and a waffle iron in his basement. Shoes cause runners to lose musculature in their feet, McDougall argues, and takes away the natural cushion in their stride.Could shoes—and shoe companies—be part of a $25 billion snake oil industry, covering hundreds of thousands of perfectly able bare feet? Or is barefoot running dangerous for marathoners and weekend joggers alike? That's the debate now brewing in the running community. The answer depends in part on a classic chicken and egg question: Do we run the way we do because of running shoes, or do running shoes support the way we now run?Taking it in StrideIn a back room at the $2 million New Balance running shoe research and development lab in Lawrence, Mass., the MTS 858 Mini Bionix II—a giant hydraulic piston with the cast of a foot attached—loudly pounds into the heel of a light blue, cushioned running shoe. This stress-testing machine, made by the same company that builds earthquake simulators, can apply 5620 pounds of force to a shoe 30 times every second (although researchers at New Balance tend to be gentler on the footwear). Down the hall, a glass plate sitting in the middle of a polished wooden floor conceals a camera that measures the impact of the shoe on the ground. Cameras also capture the light reflected by tiny silver dots w[...]

Minimalist run


I went for a run on Saturday in my Vibram Five Fingers. I ran 3 miles on pavement. I felt good, but I really need to get back into this on a regular basis. I feel great when running every day.

It does feel really good to run again. I will be making this part of my day at least 4 days a week, hopefully 6 days a week.

Technorati addition


I just added this blog to Technorati and I needed to post this code in a new post to be able to be added to their system. As soon as they add this site I will take this usless post down.




I need to find my motivation again. I was really into this a while back, but recently I have been so busy I keep letting my schedule and my other commitments keep me from getting out and running.
I need to get off my butt and just go do it. I do have time in my day I just have not been making it a priority in my life.
I have duty for the Navy tomorrow, so I plan on getting in a good run. No excuses tomorrow!
I will post up how my run went and how far I went tomorrow night.
I love how I feel when I am running all the time, so it is not like I hate it or anything.
Post up comments about how you find ways to motivate yourselves if you could, they may help me to get motivated again. Thanks.

Spread the word about barefooting!


I just wanted to motivate my readers to get out there and spread the word about Barefoot/Minimalist running.

Lets all do our part in spreading this revolution around the globe!
I know this way of running will help a lot of people around the world become better, faster, injury free, runners and will make their running experience more enjoyable. Thus the sport of running will become more popular and more people will be healthier and live more centered lives.

Find forums about running and post about this form of running. If you want post a link to this blog so people can come here and learn more about Minimalist and Barefoot running.

Also join up on my forums located here and talk to others about the sport:
The forums are very new and just starting up, but the more people who join and participate, the better the community becomes.

Barefoot or Minimalist Running


I just wanted to say a few words about how much I love this movement in the running world.
It has really made a difference for me.

I love how I feel when I run in my Vibram Five Finger KSO's.
I love the feel of the road, be it pavement or gravel roads.
I love being able to feel the road and to have my feet grip the terrain.
I love running with no pain in my joints.

Another positive side effect is that when I run I feel as if I could keep going forever!
I am so grateful to have found this niche, it has changed my life for the better!

Update on my Vibram Five Fingers


I have now washed my Vibram Five Fingers 10 times in the washing machine including going through the dryer. They are holding up great. I love wearing them around all over the place.
I have not been running much lately but this is my week to get back into it.

I really want to prepare myself to run some marathons and some ultras.
I am going to be ordering my Vibram Five Fingers Treks soon. I am really looking forward to getting them!
That is all for now, I will post up more information tomorrow.

Neuroanthropologist Comments on the Benefits of Barefoot Running


Neuroanthropologist Comments on the Benefits of Barefoot Running

Neuroanthropologist Greg Downey recently posted a fascinating article, Lose your shoes: Is barefoot better? It is must reading! (I can’t wait to read more from this brilliant guy!)
Downey touches on many aspects of barefoot running and the evolution of our feet, but one of the primary premises of the piece is: “the ways that our nervous system adapt to different situations, such as having heavily padded feet or being barefoot when we run, illustrates well how even unconscious training is a form of phenotypic, non-genetic, adaptation.”
Is barefoot running really an unconscious activity?

Downey is half-right here—running in padded, expensive running shoes is unconcious. These runners believe their feet are safe and protected and as a result, these runners become less aware of “feeling” the ground as each foot lands. The secret of successful barefoot runners is that their running is done consciously. Barefoot runners are very aware of the ground, “feeling” it with their feet with each footfall, and adjusting to the surface.

New barefoot runners almost immediately change their biomechanics. Is this unconscious or perhaps, a Pavlov-type response to the pain of landing on the ground without padding?
If the almost immediate gait changes that occur in barefoot running are in response to pain, then this new gait is actually a conscious response.

More evidence for barefoot running


Lose your shoes: Is barefoot better?Posted by gregdowney on July 26, 2009In 1984 at the Los Angeles Olympics, the women’s 3000-meter final was marred by controversy when American Mary Decker fell after making contact with Zola Budd, a runner from South Africa who represented Britain (due to the boycott of South African sport).Although Budd had been setting the pace, she faded to seventh in the end and was booed by the partisan LA audience (Decker would later say that she was inexperienced at running in a pack and, as the trailing runner, was responsible for their contact). Maricica Puica of Romania won the event, and Britain’s Wendy Sly took the silver in a final that was seared into my memory by the televised replays of a stricken Mary Decker, hip injured from her fall, shattered and crying on the infield. In all of the drama, one of the things that left the greatest impression on me as a high school student and sometime athlete was the simple fact that Zola Budd ran without shoes, an almost unimaginable idea to me at the time. Budd was one of a handful of famous barefoot runners, including Abebe Bikila, the Ethiopian marathoner who won his first Olympic gold in 1960 without shoes, Tegla Loroupe, the Kenyan women’s running legend and multiple world record holder, and Ken Bob Saxton, aka ‘Barefoot Ken Bob,’ a marathoner and guru to the shoeless.I’ve been thinking about barefoot running for a while, oddly enough since I started writing about bare-knuckle punching in no-holds-barred fighting (or ‘mixed martial arts’ like the Ultimate Fighting Championship in its early days). Barefoot running, even more than bare-knuckle boxing, reveals the ways that very simple technologies, if used consistently enough, become part of the developmental niche of the human body, shaping the way that our bones, muscles, tissues, and nervous system develop. Although this post is not strictly neuroanthropology, I thought I might share some of what I’m working on, in part because I’m interested to hear any feedback people have. In particular, this will focus on how hard it is to sort out what’s ‘natural’ when activity patterns, incredibly variable, are necessary ingredients in the development of biological systems. But also, as it will become clearer in the post, the ways that our nervous system adapt to different situations, such as having heavily padded feet or being barefoot when we run, illustrates well how even unconscious training is a form of phenotypic, non-genetic, adaptation.Before I go any further, though, if you have anything to say in response to this, I would love to read it. This is my first attempt to put down some thoughts that will be in a chapter of an upcoming book…I was sparked to finally put this down and post it by an item in Wired Science: ‘To Run Better, Start by Ditching Your Nikes,’ by Dylan Tweeny. (See below for a number of other recent articles online.) Tweeny writes:Strong evidence shows that thickly cushioned running shoes have done nothing to prevent injury in the 30-odd years since Nike founder Bill Bowerman invented them, researchers say. Some smaller, earlier studies suggest that running in shoes may increase the risk of ankle sprains, plantar fasciitis and other injuries. Runners who wear cheap running shoes have fewer injuries than those wearing expensive trainers. Meanwhile, injuries plague 20 to 80 percent of regular runners every year. The article shares quotes by a number of barefoot running advocates who argue strongly that running in minimalist shoes, or unshod, reduces the likelihood of injury: ‘After all,’ Tweeny writes in a discussion of the work of Daniel Lieberman, a professor of human evolutionary biology at Harvard University, ‘we evolved without shoes.’ In the[...]

Barefoot Running article


Barefoot RunningBy, Michael WarburtonGateway Physiotherapy, Capalaba, Queensland, AustraliaRunning barefoot is associated with a substantially lower prevalence of acute injuries of the ankle and chronic injuries of the lower leg in developing countries, but well-designed studies of the effects of barefoot and shod running on injury are lacking. Laboratory studies show that the energy cost of running is reduced by about 4% when the feet are not shod. In spite of these apparent benefits, barefoot running is rare in competition, and there are no published controlled trials of the effects of running barefoot on simulated or real competitive performance.IntroductionWell-known international athletes have successfully competed barefoot, most notably Zola Budd-Pieterse from South Africa and the late Abebe Bikila from Ethiopia. Running in bare feet in long distance events is evidently not a barrier to performance at the highest levels. Indeed, in this review I will show that wearing running shoes probably reduces performance and increases the risk of injury.I became interested in research on barefoot running when I noticed that a reasonably high proportion of runners compete in bare feet during cross-country races in Queensland, Australia. I have based the review on articles I found containing the words barefoot and running in Medline, SportDiscus, and in Web publications. I found several original research reports on the occurrence and mechanisms of acute and chronic injuries in unshod and shod populations, and a few reports on the energy cost of running with and without shoes (including an unpublished thesis). Two authors provided recommendations for adapting to barefoot running. I also found informal websites devoted to barefoot running and barefoot living. There are apparently no published controlled trials of the effects of running in bare feet on simulated or real competitive performance, nor any surveys on the reasons why people do not compete barefoot.InjuriesWhere barefoot and shod populations co-exist, as in Haiti, injury rates of the lower extremity are substantially higher in the shod population (Robbins and Hanna, 1987). Furthermore, running-related chronic injuries to bone and connective tissue in the legs are rare in developing countries, where most people are habitually barefooted (Robbins and Hanna, 1987). This association between injury and wearing shoes is consistent with the possibility that wearing shoes increases the risk of injury, but other explanations for the association are possible; for example, in developing countries barefoot runners may be too poor to seek medical attention, shod runners may wear shoes because they have problems running barefoot, and shod runners may wear bad shoes, wear shoes incorrectly, and cover more miles. Prospective studies and randomized controlled trials of barefoot and shod running would resolve this uncertainty.Studies of rates of injury in barefoot and shod runners in developed countries are non-existent, presumably because barefoot runners are a rarity. However, there have been several studies implicating footwear in the etiology of injuries in runners. I have grouped these as studies of acute injuries (resulting from an accident during running) and chronic injuries (resulting from continual exposure to running).Acute Injuries Ankle sprains are the most frequently reported acute sports injury, and 90-95% of these are inversion injuries causing partial or complete rupture of the anterior talofibular ligament and occasionally of the calcaneofibular ligament (Robbins et al., 1995; Stacoff et al., 1996). It is claimed that footwear increases the risk of such sprains, either by decreasing awareness of foot position provided by feedback from plantar cutan[...]



Well my wife and I decided to take the plunge and go vegan. I think it will be a lot better for me. I have been vegetarian for a while now, but I am still overweight. Being just vegetarian leaves too much open to indulge in. All the cheeses and such. I know it will help my running also. Being lighter will help my run times by having less weight to pull around.

I am also going to check out the macrobiotic diet and see what that is all about. My wife and I have been kicking around the whole "Body for Life" system for a while now, but have decided to just eat healthy vegan foods and run 6 days a week for now. I will be adding in upper body also so I am a well rounded person.

My Minimalist Running Forum:

New minimalist running forum


Check out my new forums I just started.
I also just started Minimalist here: but it is just a front page that I made in like 10 minutes. I will be improving both as time goes along.
The forum is up and running though if any of you want to chat about minimalist running.
Please check out the forums, register for free and join the conversations!

Awesome Barefoot Minimalist article


Wiggling Their Toes at the Shoe GiantsBy AMY CORTESEPublished: August 29, 2009 TODD BYERS was among more than 20,000 people running the San Francisco Marathon last month. Dressed in shorts and a T-shirt, he might have blended in with the other runners, except for one glaring difference: he was barefoot. Even in anything-goes San Francisco, his lack of footwear prompted curious stares. His photo was snapped, and he heard one runner grumble, “I just don’t want the guy without shoes to beat me.” Mr. Byers, 46, a running coach and event manager from Long Beach, Calif., who clocked in at 4 hours 48 minutes, has run 75 marathons since 2004 in bare feet. “People are kind of weird about it,” he shrugs. Maybe they shouldn’t be. Recent research suggests that for all their high-tech features, modern running shoes may not actually do much to improve a runner’s performance or prevent injuries. Some runners are convinced that they are better off with shoes that are little more than thin gloves for the feet — or with no shoes at all. Plenty of medical experts disagree with this notion. The result has been a raging debate in running circles, pitting a quirky band of barefoot runners and researchers against the running-shoe and sports-medicine establishments. It has also inspired some innovative footwear. Upstart companies like Vibram, Feelmax and Terra Plana are challenging the running-shoe status quo with thin-sole designs meant to combine the benefits of going barefoot with a layer of protection. This move toward minimalism could have a significant impact on not only running shoes but also on the broader $17 billion sports shoe market.The shoe industry giants defend their products, saying they help athletes perform better and protect feet from stress and strain — not to mention the modern world’s concrete and broken glass.But for all the technological advances promoted by the industry — the roll bars, the computer chips and the memory foam — experts say the injury rate among runners is virtually unchanged since the 1970s, when the modern running shoe was introduced. Some ailments, like those involving the knee and Achilles’ tendon, have increased. “There’s not a lot of evidence that running shoes have made people better off,” said Daniel E. Lieberman, a professor of human evolutionary biology at Harvard, who has researched the role of running in human evolution. Makers of athletic shoes have grown and prospered by selling a steady stream of new and improved models designed to cushion, coddle and correct the feet.In October, for example, the Japanese athletic-shoe maker Asics will introduce the latest version of its Gel-Kinsei, a $180 marvel of engineering that boasts its “Impact Guidance System” and a heel unit with multiple shock absorbers. Already offered by Adidas is the Porsche Design Sport Bounce: running shoe, with metallic springs inspired by a car’s suspension system. It costs as much as $500.Some question the benefit of all that technology. Dr. Craig Richards, a researcher at the School of Medicine and Public Health at the University of Newcastle in Australia — and, it should be noted, a designer of minimalist shoes — surveyed the published literature and could not find a single clinical study showing that cushioned or corrective running shoes prevented injury or improved performance. His findings were published last year in The British Journal of Sports Medicine.Other experts say that there is little research showing that the minimalist approach is any better, and some say it can be flat-out dangerous. “In 95 percent of the population or higher, running barefoot will land you in [...]

Benefits of Soy


I found this article and found it to be very informative about the health benefits of soy. Soy is a large part of my families diet due to us being vegan. I do not know what I would do without soy and soy products.Article is from the "National Soybean Research LaboratorySoybean NutritionNutritional and Health Benefits of SoybeansSoybeans contain all three of the macro-nutrients required for good nutrition: complete protein, carbohydrate and fat, as well as vitamins and minerals, including calcium, folic acid and iron.Soybeans are the only common plant food that contain complete protein. Soybean protein provides all the essential amino acids in the amounts needed for human health. The amino acid profile of soy protein is nearly equivalent in quality to meat, milk and egg protein.Soybean Oil - Nutritional AnalysisSoybean oil is 61% polyunsaturated fat and 24% monounsaturated fat which is comparable to the total unsaturated fat content of other vegetable oils (~ 85%). Like other vegetable oils, soybean oil contains no cholesterol.Polyunsaturated vs Saturated Fats Excessive intake of any fat is undesirable. Nutrition experts recommend limiting total fat consumption to 30% or less of the total daily calories and limiting saturated fats to 10% or less. Saturated fatty acids raise blood cholesterol which can thicken arterial walls and increase the risk of heart disease.In both clinical trials and population studies, polyunsaturated fats in the diet have been shown to actively lower serum cholesterol levels (Hegstad et al., 1992).Other research collected over many years from around the world has shown that populations with diets low in saturated fats have the lowest death rates.As a result, the replacement of saturated fats with reasonable amounts of polyunsaturated fats, such as those found in soybean oil, is recommended.Essential Fatty Acids Soybean oil is rich in polyunsaturated fatty acids, including the two essential fatty acids, linoleic and linolenic, that are not produced in the body. Linoleic and linolenic acids aid the body's absorption of vital nutrients and are required for human health. These two essential acids are also precursors to hormones that regulate smooth muscle contraction, blood pressure, and the growth of healthy cells.Pure soybean oil is about 50% linoleic acid and 8% linolenic acid.Hydrogenated Soybean Oil. Hydrogenation is used to solidify soybean oil for the manufacture of margarine. This process increases stability of oils and to raises the melting point of soybean oil shortening. Hydrogenation changes the chemical composition and physical properties of oils and affects the nutritional value. The degree of change in nutritional value depends upon the amount of hydrogenation necessary to produce the final product and the reduction of polyunsaturates that occur.The hydrogenation process also creates trans fatty acids from cis unsaturates by rearranging hydrogens around the double bonds in a monounsaturated or polyunsaturated fatty acid.Soy Protein – Nutritional BenefitsAlmost 40% of the calories in soybeans are derived from protein causing soybeans to be higher in protein than other legumes and many animal products. The quality of soy protein is highly notable and approaches the quality of meat and milk. Unlike many other good sources of protein, soybeans are low in saturated fat and are cholesterol-free.Soy Protein ProductsDe fatted soy flakes, a product resulting from the oil extraction process of soybeans, are the basis of a variety of soy products including soy flour, soy concentrates, and soy isolates.De fatted soy flours are about 86% protein and have very little mo[...]

Hummus, one of my favorite foods


As I have said in previous posts, my wife and I are vegan so we try to find healthy foods that are high in protein. Hummus is one of our favorites, it is simple to make, tastes good, has a lot of protein and many other nutritional benefits.Here is a good article I found from "The Hummus Blog" nutritional factsHummus is a nutritional treasure. It’s not only delicious to eat, but also contain lots of vitamins, minerals, amino acids.See Also: Hummus, is it good for your Diet?It’s hard to be decisive when talking about hummus in general. There are different kinds of hummus, in which the exact quantities of each ingredient vary. So it’s a little hard to be precise, but I can tell you: hummus is certainly good for you!By the way: we are talking solely about homemade – or at list handmade – hummus (recipe). Industrial packaged hummus is not that healthy.So what does hummus contain?First of all, about 60-70% water. And though Tahini, the second most important ingredient, is basically a fatty extract (of sesame seeds), only 10% of the final “product” is fat. And we’re talking about good fat, with lots of Omega 3 in it (200-300mg in an average serving of about 1 cup). The rest is mostly Carbohydrates and protein.Overall, hummus contain up to 200 calories for 100g, and a large hummus portion may contain up to 300 grams. True, not really dietary in the regular sense. On the other hand, it makes you really satiated, without increasing glucose levels in your blood that much (Gthelycemic Index, GI, is 10-15). So for most people hummus is a healthy, calorie-worthy choice.Hummus also contains lots of crucial nutrients, most of which come from the tahini BTW. It has a high content of important minerals like Manganese, Copper and Sodium, and also some Calcium, Iron, Magnesium and Zinc. It is relatively reach in Vitamin C and B6 and also contain vitamin E, K, Folate and Thiamin.Hummus also contain about 20 essential Amino Acids, including large dosages of Tryptophan, Phenylalanine and Tyrosine, a threesome that makes it, surprisingly, a potential substitute for Prozac and the such. Omega 3 too was found to be effective in treatment for minor mood disorders, such as depression and anxiety.So what am I saying? If you love hummus you can eat a lot of eat, and not feel bad about it. You are going to be healthier and happier.[...]

Running again


Ok, I took WAY too long of a break from running when I pushed my left calf too hard.

I am back into the swing of things again. I ran 3.6 miles today on the paved roads around where I work. I felt great! My Vibram Five Finger KSOs were great as always!

Every time I run in my Vibrams I know even more so that I will NEVER wear traditional running shoes ever again.

I really enjoy running in the Vibrams, I love to feel the road, when I run on rougher terrain it is like getting a foot massage while running.

My wife and I have been looking at some different local runs that we can do together. We are going to start with some 5Ks, then move up to 10Ks once she feels comfortable with the 5K distance.

I just bought my wife a REALLY nice treadmill so she can run no matter what the weather is and so she can watch our little one while working out. She went for her 1st run on it today and she loved it. I am also looking forward to running on it when the weather turns too nasty to run outside.

My wife and I have also begun to use our Chia seeds to supplement our diet and for more energy. I love them, I can feel a deffinate difference when using them. As Vegans they are a great source of protien also.

Yes my wife and I decieded to take the plunge and go Vegan, not just Vegetarian. It makes things a little more complicated, but it is still very doable.

As our primary source of protein we use several different soy products and rice products. Our favorites are vegan chicken patties which we cook on the stove in a little extra virgin olive oil. We also eat a lot of beans for protein. We love hummus also as a good source of protien.

Sorry this post kind of goes all over the place, I will try to keep on topic better from now on.

My Minimalist Running Forum:

Chi running


I am reading the book "Chi Running" and learning a lot. This is a great book and a must read.

So far the best thing I have learned and been able to apply to my running is running from my core, to feel my power from within pulling me down the road and to relax my arms and legs.

I went for a 7.5 mile run using this technique and I felt as if I was not even running. I felt like my legs were just keeping up with my body as it was pulled forward! It was amazing, I am so excited to learn more about this and to practice it.

I will update more as I learn more and get more chance to practice it.

My Minimalist Running Forum:



Quinoa from the Andesby Karen RaileyAuthor of the popular "How to" guide,How to Improve Fading Memory and Thinking Skills with Nutrition.Quinoa (pronounced Keen-wah) is an ancient food that is not yet well known in North America. It has been cultivated in South American Andes since at least 3,000 B.C. and has been a staple food of millions of native inhabitants. The ancient Incas called quinoa the "mother grain" and revered it as sacred. Each year at planting time it was traditional for the Inca leader to plant the first quinoa seed using a solid gold shovel! Quinoa was used to sustain Incan armies, which frequently marched for many days eating a mixture of quinoa and fat, known as "war balls." Beginning with the Spanish conquest in the 1500s, there was a 400-year decline in the production of quinoa. It became a minor crop at that time and was grown only by peasants in remote areas for local consumption.In Peru, Chile and Bolivia, quinoa is now widely cultivated for its nutritious seeds, and they are referred to as "little rice." The seeds are used in creating various soups and bread, and also fermented with millet to make a beer-like beverage. A sweetened version of the fruit is used medicinally, as an application for sores and bruises. Quinoa has been grown outside of South America for a relatively short time. It is grown in Canada and has been grown in the U.S., in Colorado since the 1980's by two entrepreneurs who learned of the food from a Bolivian. They developed test plots in high arid fields in the central Rockies and began test marketing in 1985. Quinoa can be found in most natural food stores in the U.S.Technically quinoa is not a true grain, but is the seed of the Chenopodium or Goosefoot plant. It is used as a grain and substituted for grains because of it's cooking characteristics. The name comes from the Greek words, chen (a goose) and pous (a foot). This is due to a resemblance of the leaves of the plant to the webbed foot of a goose. The leaves are lobed or toothed and often triangular in shape. The succulent like plant grows from 4 to 6 feet high and has many angular branches. The flower heads are branched and when in seed looks much like millet, with large clusters of seeds at the end of a stalk. The plant will grow in a variety of conditions but favors a cool, arid climate and higher elevations. Beets, spinach, Swiss chard, and lamb's quarters are all relatives of quinoa.Quinoa grains range in color from ivory to pinks, brown to reds, or almost black depending on the variety. There are over 120 species of Chenopodium, but only three main varieties are cultivated; one producing very pale seeds, called the white or sweet variety; a dark red fruited variety called red quinoa; and a black quinoa. The seeds are similar in size to millet but are flat with a pointed oval shape and look like a cross between a sesame seed and millet. Quinoa has a delightful characteristic that is all it's own: as it cooks, the outer germ around each grain twists outward forming a little white, spiral tail, which is attached to the kernel. The grain itself is soft and delicate and the tail is crunchy which creates and interesting texture combination and pleasant "crunch" when eating the grain. Quinoa has a fluffy consistency and a mild, delicate, slightly nutty flavor that borders on bland. The leaves of the Goosefoot (quinoa) plant are also edible and make a pleasant vegetable, like spinach. A quinoa leaf salad is generally more nutritious that most green salads.Before cooking, the seeds mus[...]

Chia Nature's wonder food


Article provided by Living Foods.com Chia, is familiar to most of us as a seed used for the novelty of the Chia Pet™, clay animals with sprouted Chia seeds covering their bodies. Little is known, however, of the seeds tremendous nutritional value and medicinal properties. For centuries this tiny little seed was used as a staple food by the Indians of the south west and Mexico. Known as the running food, its use as a high energy endurance food has been recorded as far back as the ancient Aztecs. It was said the Aztec warriors subsisted on the Chia seed during the conquests. The Indians of the south west would eat as little as a teaspoon full when going on a 24hr. forced march. Indians running form the Colorado River to the California coast to trade turquoise for seashells would only bring the Chia seed for their nourishment.If you try mixing a spoonful of Chia in a glass of water and leaving it for approximately 30 minutes or so, when you return the glass will appear to contain not seeds or water, but an almost solid gelatin. This gel-forming reaction is due to the soluble fiber in the Chia. Research believe this same gel-forming phenomenon takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. The gel that is formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar.In addition to the obvious benefits for diabetics, this slowing in the conversion of carbohydrates into sugar offers the ability for creating endurance. Carbohydrates are the fuel for energy in our bodies. Prolonging their conversion into sugar stabilizes metabolic changes, diminishing the surges of highs and lows creating a longer duration in their fueling effects.One of the exceptional qualities of the Chia seed is its hydrophilic properties, having the ability to absorb more than 12 times its weigh in water. Its ability to hold on to water offers the ability to prolong hydration. Fluids and electrolytes provide the environment that supports the life of all the body’s cells. Their concentration and composition are regulated to remain as constant as possible. With Chia seeds, you retain moisture, regulate, more efficiently, the bodies absorption of nutrients and body fluids. Because there is a greater efficiency in the utilization of body fluids, the electrolyte balance is maintained.Example: Fluid and electrolyte imbalances occur when large amounts of fluids are lost resulting from vomiting, diarrhea, high fever, or more commonly from sweating? The loss of extracellular fluid occurs in these conditions. Intercellular fluid then shifts out of cells to compensate, causing abnormal distribution of electrolytes across cell membranes resulting in cellular malfunction. So. Retaining and efficiently utilizing body fluids maintains the integrity of extracellular fluids, protecting intercellular fluid balance. The results of which ensure normal electrolyte dispersion across cell membranes (electrolyte balance), maintaining fluid balances, resulting in normal cellular function.Chia seeds are the definitive hydrophilic colloid for the 21 century diet. Hydrophilic colloids, (a watery, gelatinous, glue-like substance) form the underlying elements of all living cells. They posses the property of readily taking up and giving off the substances essential to cell life. The precipitation of the hydrophil[...]

Time to heal


Sorry I have not posted in a couple of days. I had to take time off to heal my left calf muscle. I pushed it to far to fast. My calves were not built up enough to run that far in my VFFs.

They really work your calves, so you need to take your time and build up to longer runs in them. It just feels so good to run in them that I went for too long of a run too soon in my training schedule.

I have rested now for 4 days and I cannot wait to get back on the road and on the trails. I think I will try to run a nice easy relaxed 3 miles tomorrow. I will let you know how it goes. Wish me luck!

7.5 paved miles in Vibram Five Fingers


Today I was on duty for the Navy, so I had to run 1.8 mile laps around our compound on paved surface roads in my Vibram Five Fingers.

It was great until my left calf started cramping. Had to cut the run short, I ran 7.5 miles. I wanted to run 14.5, but oh well, I guess those are the breaks sometimes.

I had my Camelback on with Gatoraid and I had "Chia Razz" bars from Nature's Path to eat. I think they had a lot to do with my energy level. I felt as if I could run a marathon tonight! I ate a Chia Razz bar about a half hour before my run and one about 3.6 miles into it.

Here is a link to the Chia Razz bars on Amazon. This is the cheapest I have found them and where I get mine.

src="" style="width:120px;height:240px;" scrolling="no" marginwidth="0" marginheight="0" frameborder="0">

The Vibram Five Fingers were great! I LOVE running in them! I will NEVER go back to traditional running shoes ever again! They have allowed me to start down the path of becoming the runner I know I can be.

My Minimalist Running Forum:



I just wanted to give some recognition and thanks to the man who helped me find my way back into the sport of running.

Jake is a co-worker and an ex Marine, he is also a Vibram Five Fingers runner. He told my wife who worked with him years ago about the shoes, but for some reason we never checked into them. Recently I got stationed at a command where I have the opportunity to work with him. He and I talked often about the shoes and running barefoot.

Finally I decided to take the plunge and order a pair for myself. The rest I am writing about on this blog.

I just wanted to give a great big THANKS! to Jake! Thank you for helping me to re-light the fire inside me and to lead me to barefooting.