Hey lovebugs! Have I told you that you rock? Well, you do. Thank you for all of the love on yesterday’s video. Matty and I were a little nervous about putting it out there but we’re so happy you like it and want MORE music! I suppose we will just have to deliver. So, keep your eyes peeled. 
UPDATE: By a random number generator, the winner of the sweater giveaway is Mary! Congratulations, girl! Email me your info so I can ship it out to you this weekend.
Workout
This morning’s workout was welcomed and embraced…and left me with one burning core. I was determined to create a quick and efficient total body routine that focused on the abs. I think I have delivered, my friends. After 25 minutes on the arc trainer, I busted through three circuits of this bad Larry:
Yep, you’ll feel it on this one. The key is to keep your abs engaged the entire time (think belly button stuck to your spine) and repeat all three circuits without stopping. If you’re not too keen on doing a tricep dip with a kick, you can watch it here.
After my workout, I mosied over to class, where I ate my usual Vega chocolate protein pudding oats, fruit and black coffee. It never fails me, I tell you. After class, I came back to my room to work on…well…work, until I broke for lunch.
Lunch
A new-to-me Sabra hummus was on the horizon today!
I topped one slice of Ezekiel bread with a smearing a LOT of sun dried tomato hummus. I love the chunks of tomatoes in the hummus; it is so delicious! I ate my open-faced sammie with a big ol’ salad of kale, sliced red peppers, baby carrots and broccoli. I topped the veggies with nutritional yeast and Annie’s Papaya Poppyseed dressing. Yummy in my tummy.
The remainder of the afternoon was spent in class and doing more school work. Thrilling, I know. Speaking of thrilling, dinner was pretty fantastic.
Dinner
Tonight, after my last class of the day, my friend Kristen and I had a lovely dinner date at the dining commons. I’m seriously loving this new menu!
Tonight’s meal was a vegan pattie made from sesame seeds and pecans, topped with a tangy tomato sauce. It was out of this world! On the side, I enjoyed agave-cumin glazed carrots and sauteed spinach with onion and garlic. We chatted away and left with satisfied bellies.
Brendan Brazier Talks Plant-Based Nutrition for a Better Life
If you’re not new to the blog, you know that I’m pretty much obsessed with Vega and the brand’s creator, Brendan Brazier. If you are new to the blog (Hi!), I’m pretty much obsessed with Vega and Brendan Brazier. I consume Vega products on a weekly basis and have read Brendan’s book Thrive, which is about how to properly fuel your body for optimum athletic performance. Last night, courtesy of Learn it Live, I had the pleasure of jumping on a live webinar featuring Brendan Brazier, superman vegan triathlete and brilliant braniac of the plant-based community.
(Source)
The conference was titled “Plant-Based Performance Nutrition: How to unlock your mental and physical potential through food.” The webinar was more of a review for me but it was still awesome. Plus, it’s always great to hear information in a new way; it can be so invigorating. Lucky for you, I took notes! Here are some ways you can reduce stress and improve your quality of life, straight from Brendan himself.
Stress can make or break our athletic performance.
When we are stressed, our cortisol levels are elevated. This throws other hormones out of whack too. In other words, when one hormone goes up (cortisol), the other hormones must come down. Before adopting a plant-based lifestyle, Brendan was training hard while gaining weight. It took him over a year to learn stress was the culprit. 40 percent of stress is caused by poor nutrition! Brendan stopped eating refined foods (protein isolates, meat, dairy, refined foods) and adopted a whole foods lifestyle. He has never looked back.
Most of us don’t reach our deepest level of sleep due to stress. High cortisol levels also means a decreased quality of sleep, which is one of the keys to weight loss and good health. When you switch to a plant-based diet, your sleep quality will improve and you will need less of it (6 – 7 hours).
When fueling for a workout, choose carbohyrdates before and protein after.
Exercise is a stress too, because we are breaking down muscle tissue; and that muscle tissue needs repairing. Therefore, we need to fuel ourselves properly with whole foods to “de-stress” our bodies.
Pre-workout, consume carbohydrates. A couple of dates provide immediate energy because they are made of the simplest sugar, glucose. Half a banana provides longer-lasting, or slow-releasing, energy because it is made of a slightly more complex sugar, fructose.
Post-workout, amino acids (the building blocks of proteins) are the key to recovery. High quality protein sources (quinoa, hemp, chia, beans with whole grain brown rice, organic tofu, organic tempeh) are great options. You can also consume any of Vega’s high quality, plant-based protein products for optimal recovery.
Vitamin B12 is not a vitamin. It is actually bacteria, which is often airborne, that comes from the soil!
Any plant-based foods originating from bacteria (the good kind) will have vitamin B12. Plant-based sources of B12 include: kimchi, sauerkraut, dulse, kombucha and nutritional yeast. Organic root vegetables from farmer’s markets also contain vitamin B12 because it will be in the dirt. Just make sure you wash and don’t peel the vegetables.
Stay away from protein isolates.
Soy/whey protein isolates have been isolated from the carbohydrate and fat source of the original, whole food. Because the protein is not whole and has been altered, it takes more energy to break down. Kale is 45 percent protein. Just sayin. 
Try not to eat carbohydrate 1.5 hours before bed. It can inhibit growth hormone, which inhibits muscle from forming!
There you have it! The webinar was wonderful and I can’t wait to participate in more Learn it Live session in the future!
Stay lovely,
Heather
My favorite “lesson” from above is that Stress can make or break our athletic performance! I know this is true because I have been very stressed lately and my workouts have been terrible because of it. My sleep has been off and I have noticed “belly fat” appearing, even though I eat healthy foods. It’s a good reminder to me to focus on reducing the stress in my life by putting an end to negative thoughts, sleeping more, reducing caffeine & not eating so close to bed time. Thanks again for a great post!
I definitely notice that what I eat affects my stress levels. When I have too much caffeine I feel so anxious, as well as dairy, which I have now eliminated. When I have too much meat I also get a heavy feeling in my stomach, so I really limit my meat consumption.
Great insights, Alison! So happy this helped you out. Brendan is pretty fantastic.
I have been SUPER stressed lately (schools getting a little too crazy!) and I have been eating like crap…and feeling like crap. Im glad you posted this, it was the kick in the butt that may make me think twice about putting crappy food into my mouth tomorrow!
This, my friend, is a day-maker. <3
Thanks for the recap, I didn’t get to tune in! Totally agree with others about the stress monster. What I didn’t realize is that in addition to outside stressors like school and work, etc., the actual foods I was eating (or in my case not eating) were putting a huge amount of stress on my body. Since going whole foods, plant-based I eat more volume and calories and I feel and look healthier than before. It’s really amazing stuff!
It is TRULY amazing. With whole foods living, you can throw all the calorie stuff out the window and just listen to your body. It’s amazing what it can tell you!
Thank you for this summary! It was so informative. I just got some Vega products and can’t wait to try them. This is exactly what I need to clean up my diet and get more energy.
Can anyone attend these Learn to Live webinars?
Mattie,
I’m so happy this helped you out. Brendan gave an incredible talk! Vega rocks too…you’re going to love their products. Anyone can attend the Learn it Live webinars. They are free!
Hi! I’m a new reader & I absolutely LOVE that you’ve posted this! I’m obsessed with Vega smoothie infusions… I’ve found it’s one of the few protein supplements that has some actual staying power. : )
I’m so glad you enjoyed it, Jo! I totally agree with you. Vega protein powders are so satisfying and are truly a quality, incredible product.
oh man…no carbs an hour an a half before bed is so not an option for me. i need my nighttime bowl of cereal
Haha, I feel you, girl! I’ll definitely not be following that rule every night. It’s a little to “strict” for me too. But it’s interesting to keep in mind!
I’m so glad we were able to watch that Webinar! I love him as well. And I love when vega is on sale with a discount. =) Definitely going to sign up for the next one with him so we can listen to the recording! haha MUAH! <3
I’m so glad we got to listen to it together, too! It’s so great to have a friend who is equally obsessed with it.
Love you!
Wow sweetheart
You’re meal really does look wonderful 
You have been such a positive influence on that cafeteria! Again, so proud of you!
Also, thanks for the approval on that hummus
I love sundried tomatoes, so I will give it a try for sure 
Meg, you’re making me BLUSH! Let me know what you think of the hummus.
Your hummus on the toast looks amazing! I love that idea ; )
I hope all is well with you love ! <3
Katie! Thank you.
It is pretty incredible. Melted hummus is divine. Hope all is well with you too! <3
Just found your blog from your Fitfluential post today – love finding other plant-strong athletes!
I am a huge Vega fan myself and missed the seminar, but am planning on listening to the recording. I didn’t realize Kombucha was a good source of B12 – just another reason to love it!
Stress can make or break our athletic performance. —> very true. we notice how stress plays a part in our workouts! Brendan is the best!
I love the photos of your meals. They all look delicious and nutritious!
Read your blog today and had a huge take-away. Due to my recent stress levels, need for increased energy for my basketball and hockey, and the fact we are in the lent season… Now is the time to get with you for an alternative diet to address my concerns and at the same time lose about five pounds.
Talk this weekend, DAD
P.S. Went back to your audition and feel it was the real you.. so you did your best. Their error if they do not call you. Music entry last week was cool too. Guessing your bloggers would like to see more of that too???
I’d love to help you, Dad. We can totally do that. <3