Swimming Fast - For the SHARKS!

	"Raw vegans will dominate the future of athletics." ~Richard Gambino My diet is 100% plant-based Ⓥ and consists of whole and uncooked raw foods that are nutrient dense and full of natural live enzymes, anti-oxidants and have strong anti-inflammatory/anti-aging properties. Nutrition breaks down into 6 or 7 feedings during the day; 3 medium sized meals and 3-4 large snacks. I am asked often how many calories I eat: I don't count calories but take in approx. 4500 - 5000 cals a day. A typical day's food intake is posted below. I also use a juicer and make my own fresh fruit/vegetable juice 3-4 times a week, as well I make my own energy bars and sports drink. Recipes for these are all posted below. My goal is to create and design raw, plant-based nutrition programs for Olympic calibre swimmers; I am currently the test subject. Training - July 2012 "I simply would not be able to maintain my training volume, intensity, or race targets without following a raw plant-based diet." ~Todd Cameron I highly recommend the books THE THRIVE DIET (2007) and WHOLE FOODS TO THRIVE (2011) by Brendan Brazier, professional Ironman triathlete and creator of Vega. These are an absolute must-read for performance athletes, or anyone seeking peak health and energy, I could not recommend them more. THE WORLD PEACE DIET (2005) by Dr Will Tuttle, PhD. This book has not only forever changed how I look at what is (and is not) food, but my entire life. THE CHINA STUDY (2006) by T. Colin Campbell, PhD also needs to by read by every human on the planet. ASAP. Here are the best of the best - I structure all of my meals around these foods: Vegetable greens (celery, cucumber, bell pepper, zucchini, broccoli) Leafy greens (spinach, kale, arugula, Swiss chard, romaine) Sprouts (alfalfa, quinoa, broccoli) Legumes (kidney, black, chickpeas) Grains (oats, buckwheat, amaranth, spelt) Onion Garlic Squash (pumpkin, butternut, spaghetti) Roots (sweet potato, yam, carrot, beet, turmeric) Ginger Berries (blue, black, straw, rasp) Melon (cantaloupe, honeydew, watermelon) Citrus (lemons, limes, oranges) Fruits (apple, pear, cherries, kiwi, peach, grape, pomegranate, tomatoes. dried: figs, dates, prunes) Tropical (banana, papaya, mango, pineapple, durian, jackfruit, star fruit, dragon fruit) Nuts (walnuts, almonds, pecans, macadamia) Seeds (ground flax, hemp hearts, chia, sunflower, sesame, pumpkin) Avocado Oils (coconut, hemp, flax, olive, walnut) Extras/Supplements Agave Nectar/Maple Syrup Dark Chocolate (90%) Vega Sport Vega EFA Oil Blend Udo's Oil Hemp Protein B12 1000mcg (methylcobalamin sublingual) Green Tea Greens (chlorella, blue/green algae, Hawaiian spirulina) Papaya puree TYPICAL DAILY MEAL PLAN This is basically very close to what I eat every day, it's actually incredibly simple and each meal takes just minutes to make and clean up. #1: Breakfast - oats, hemp protein, ground flax seed, cinnamon, greens, papaya, pineapple, kiwi, hemp milk, agave nectar. SWIM - During: Datorade or Vega Sport. Post: Power Shark Bite. (recipes below) #2: Lunch - smoothie; coconut water, blueberries, banana, pineapple, ginger, natural peanut butter, hemp protein, cinnamon, turmeric. #3: Afternoon Snack - 70-90% dark chocolate, nuts, prunes/figs. #4: Dinner - big salad of mixed greens; spinach, arugula, alfalfa sprouts, cucumber, green pepper, avocado, tomato, ground sesame seeds, sunflower seeds, Vega EFA oil. #5: Evening Snack - fresh fruit; papaya, pineapple, every second night I make juice, and I am still addicted to popcorn...I make it stovetop with coconut oil and a very light dash of sea salt. #6: Pre-Bed Snack - Nuts, banana, almond/peanut butter, cherries. POWER SHARK BITES! Custom designed energy/recovery bars with perfectly balanced nutrition for pre or post-training & races: Packed with nutrient dense, easily digestible calories: 100% plant-based, raw, organic. I always eat one immediately after training! Oats - 1 cup Raisins - 1/2 cup Sunflower seeds - 1/2 cup Sesame seeds (ground) - 1/4 cup Shredded unsweetened coconut - 1/4 cup Carob powder - 1/4 cup Hemp protein - 1/2 cup Agave nectar or Maple Syrup - 1/2 cup Natural peanut butter - 1 1/2 cups Cinnamon - 1 tsp Coconut oil - to lightly coat pan Mix all ingredients well in a large bowl, and spread into a baking pan about an inch deep. Let sit for 30 mins and cut into 2" squares. Makes approx. 16, keeps in fridge for 1 week. You can't really go too wrong with these, but this mixture works best and tastes awesome! I also like to add fresh grated ginger and carrot to different batches as well. SPORT DRINKS! All-natural raw replacements for traditional sports drinks like Gatorade that are very low quality and loaded with refined sugars, oils, and colors. I make one of these right before heading out to train, takes minutes and fills my 1L bottle. DATORADE Blend: 600ml water 350ml coconut water 15ml (1 tbsp) agave nectar 1 large date 2" piece of celery SHARK WATER Mix: 750ml water 250ml coconut water 15ml (1 tbsp) papaya puree SMOOTHIES! -1 cup black cherry juice, pineapple, blueberries, ginger, Greens, natural peanut butter, hemp protein, cinnamon. -1 cup coconut water, banana, papaya, 5 dates, 1" chunk ginger, Greens, 2 tbsp natural peanut butter, hemp protein, maple syrup, cinnamon. -1 cup hemp milk, banana, blueberries, ginger, 2 tbsp almond butter, hemp protein, agave nectar, cinnamon. -1 cup coconut water, hemp protein, 12 large fresh pitted cherries, 1 banana, 1/2 cup frozen blueberries, 2 tbsp natural peanut butter, 1" chunk ginger, cinnamon. JUICES! Shark Bait -3 carrots, 2 apples, 4 celery, 1/2 bell pepper, 1 pomegranate. Tropical Tease -1/2 pineapple, 3 oranges, 1" chunk ginger. Beetle Juice -1 apple, 3 celery, 2 carrots, bunch kale, 3 beets. Heat Blaster -3 apples, 1 lemon, 1 orange, 4 celery, bunch cilantro, 1 clove garlic, 1" chunk ginger. Island Time -1/2 pineapple, 1/2 papaya, 1/2 lemon, 1/2 lime. Chlorine Detox Zinger -2 apples, 1/2 lemon, 1" chunk ginger, 2 beets, bunch cilantro. Ultimate NRG Booster -1 apple, 1 lemon, 1/2 mango, 10 strawberries, 1 pear. Veggie Shooter 1 zucchini, 1 head broccoli, 1 clove garlic, 1 cucumber. SWIMMING FAST - FOR THE SHARKS © 2010 - 2013

My diet is 100% plant-based Ⓥ and consists of whole and uncooked raw foods that are nutrient dense and full of natural live enzymes, anti-oxidants and have strong anti-inflammatory/anti-aging properties. Nutrition breaks down into 6 or 7 feedings during the day; 3 medium sized meals and 3-4 large snacks. I am asked often how many calories I eat: I don't count calories but take in approx. 4500 - 5000 cals a day. A typical day's food intake is posted below. I also use a juicer and make my own fresh fruit/vegetable juice 3-4 times a week, as well I make my own energy bars and sports drink. Recipes for these are all posted below. My goal is to create and design raw, plant-based nutrition programs for Olympic calibre swimmers; I am currently the test subject.

"I simply would not be able to maintain my training volume, intensity, or race targets without following a raw plant-based diet." ~Todd Cameron

I highly recommend the books THE THRIVE DIET (2007) and WHOLE FOODS TO THRIVE (2011) by Brendan Brazier, professional Ironman triathlete and creator of Vega. These are an absolute must-read for performance athletes, or anyone seeking peak health and energy, I could not recommend them more. THE WORLD PEACE DIET (2005) by Dr Will Tuttle, PhD. This book has not only forever changed how I look at what is (and is not) food, but my entire life. THE CHINA STUDY (2006) by T. Colin Campbell, PhD also needs to by read by every human on the planet. ASAP.

Here are the best of the best - I structure all of my meals around these foods:

Vegetable greens (celery, cucumber, bell pepper, zucchini, broccoli)
Leafy greens (spinach, kale, arugula, Swiss chard, romaine)
Sprouts (alfalfa, quinoa, broccoli)
Legumes (kidney, black, chickpeas)
Grains (oats, buckwheat, amaranth, spelt)
Onion
Garlic
Squash (pumpkin, butternut, spaghetti)
Roots (sweet potato, yam, carrot, beet, turmeric)
Ginger
Berries (blue, black, straw, rasp)
Melon (cantaloupe, honeydew, watermelon)
Citrus (lemons, limes, oranges)
Fruits (apple, pear, cherries, kiwi, peach, grape, pomegranate, tomatoes. dried: figs, dates, prunes)
Tropical (banana, papaya, mango, pineapple, durian, jackfruit, star fruit, dragon fruit)
Nuts (walnuts, almonds, pecans, macadamia)
Seeds (ground flax, hemp hearts, chia, sunflower, sesame, pumpkin)
Avocado
Oils (coconut, hemp, flax, olive, walnut)

Extras/Supplements
Agave Nectar/Maple Syrup
Dark Chocolate (90%)
Vega Sport
Vega EFA Oil Blend
Udo's Oil
Hemp Protein
B12 1000mcg (methylcobalamin sublingual)
Green Tea
Greens (chlorella, blue/green algae, Hawaiian spirulina)
Papaya puree

This is basically very close to what I eat every day, it's actually incredibly simple and each meal takes just minutes to make and clean up.

#1: Breakfast - oats, hemp protein, ground flax seed, cinnamon, greens, papaya, pineapple, kiwi, hemp milk, agave nectar.

#2: Lunch - smoothie; coconut water, blueberries, banana, pineapple, ginger, natural peanut butter, hemp protein, cinnamon, turmeric.

#4: Dinner - big salad of mixed greens; spinach, arugula, alfalfa sprouts, cucumber, green pepper, avocado, tomato, ground sesame seeds, sunflower seeds, Vega EFA oil.

#5: Evening Snack - fresh fruit; papaya, pineapple, every second night I make juice, and I am still addicted to popcorn...I make it stovetop with coconut oil and a very light dash of sea salt.

Custom designed energy/recovery bars with perfectly balanced nutrition for pre or post-training & races: Packed with nutrient dense, easily digestible calories: 100% plant-based, raw, organic. I always eat one immediately after training!

Oats - 1 cup
Raisins - 1/2 cup
Sunflower seeds - 1/2 cup
Sesame seeds (ground) - 1/4 cup
Shredded unsweetened coconut - 1/4 cup
Carob powder - 1/4 cup
Hemp protein - 1/2 cup
Agave nectar or Maple Syrup - 1/2 cup
Natural peanut butter - 1 1/2 cups
Cinnamon - 1 tsp
Coconut oil - to lightly coat pan

Mix all ingredients well in a large bowl, and spread into a baking pan about an inch deep. Let sit for 30 mins and cut into 2" squares. Makes approx. 16, keeps in fridge for 1 week. You can't really go too wrong with these, but this mixture works best and tastes awesome! I also like to add fresh grated ginger and carrot to different batches as well.

All-natural raw replacements for traditional sports drinks like Gatorade that are very low quality and loaded with refined sugars, oils, and colors. I make one of these right before heading out to train, takes minutes and fills my 1L bottle.

DATORADE

Blend:

600ml water
350ml coconut water
15ml (1 tbsp) agave nectar
1 large date
2" piece of celery

-1 cup black cherry juice, pineapple, blueberries, ginger, Greens, natural peanut butter, hemp protein, cinnamon.

-1 cup coconut water, banana, papaya, 5 dates, 1" chunk ginger, Greens, 2 tbsp natural peanut butter, hemp protein, maple syrup, cinnamon.

-1 cup hemp milk, banana, blueberries, ginger, 2 tbsp almond butter, hemp protein, agave nectar, cinnamon.

-1 cup coconut water, hemp protein, 12 large fresh pitted cherries, 1 banana, 1/2 cup frozen blueberries, 2 tbsp natural peanut butter, 1" chunk ginger, cinnamon.

Heat Blaster
-3 apples, 1 lemon, 1 orange, 4 celery, bunch cilantro, 1 clove garlic, 1" chunk ginger.

Island Time
-1/2 pineapple, 1/2 papaya, 1/2 lemon, 1/2 lime.

Chlorine Detox Zinger
-2 apples, 1/2 lemon, 1" chunk ginger, 2 beets, bunch cilantro.

Ultimate NRG Booster
-1 apple, 1 lemon, 1/2 mango, 10 strawberries, 1 pear.

Veggie Shooter
1 zucchini, 1 head broccoli, 1 clove garlic, 1 cucumber.