Post Run Nutrition in San Diego

Vitality Tap- San Diego has some of the best weather in the US, so its a prime spot for long runs and outdoor fitness. I enjoyed a 15 mile run on my first day there and needed some plant-based nourishment stat! Luckily I found Vitality Tap, which I ended going to every morning I was in town. They have a great selection of superfood smoothies, bowls, juices and hot food as well. All organic as well! I got the Acerola smoothie bowl and avocado toast and both were winning. I had a good hang with the owner Eddie, who was a great dude as well. Definitely recommend supporting Vitality Tap when in SD, they will not disappoint.

Ispwich, MA

Lemon Tree- On our annual trip up to northshore of Massachusetts for the holidays, I always make a point to support a few local spots serving plant-based food and healthy food. I have already posted about my faves:

Life Alive http://tourganic.com/home-1?category=Boston in Salem and

Organic Cafe http://tourganic.com/home-1?category=Beverly%20MA in Beverly but I have yet to give Lemon Tree a shout out!

Lemon Tree’s smoothies are really creative and nutritious, I always look forward to the Toad smoothie (with peppermint oil) when I’m on my way after a good workout. They also have lots of raw, vegan goodies and some hot items too. There aren’t many places like Lemon Tree on the area and I’m thankful they are going strong.

DB3 in 2018!

Big thanks to all the DB3 fans who listened to the album- ‘Firebrand’ released in July on Ropeadope Records/Infinity Gritty! Lets keep it going in 2019!

Regular Exercise May Keep Your Body 30 Years ‘Younger’- According to NY Times

Love this article form the NY Times. Just in case you needed more inspiration to get out there and get some exercise on the road.

https://www.nytimes.com/2018/11/21/well/move/regular-exercise-may-keep-your-body-30-years-younger.html

I’ve been really digging my running adventures on the road lately. Had a great run along the coast in Santa Cruz and did a daily run in SF over the Golden Gate Bridge into Sausalito and up into the Headlands trails (which are amazing!) What an incredible resource to have these trails and beautiful nature just outside the city and within running or cycling distance. Got couple nice 20 milers in.

Post-Workout nutrition in SF

Project Juice- SF has no shortage of healthy food options and juice bars but I have to give a shout out to this spot as it was so crucial after my training every morning. I like to push it when I’m in the Bay and get out on some long runs over the Golden Gate and into the trails in Sausalito hills (separate post to follow soon on some great running routs I’ve discovered in SF)

They have a super solid superfood smoothie menu and I love their acai bowls which are so nourishing post workout. Project Juice is not cheap as an Acai bowl runs close to $13 and smoothies aren’t much cheaper. But hey this is an upscale neighborhood in San Francisco, so not a big surprise there. Still highly recommend checking out for some healthy raw, vegan goodness in the Bay.

Good find after my run outside of Philly

Raw Can Roll Cafe- After a good run in Valley Forge National Park, I found this vegan cafe in Wayne, right next to the Whole Foods. The owner is such nice guy and made me a giant smoothie bowl. It was so good that I had to bring the band back for lunch before we headed out of town. So cool to see a small local spot with such healthy food options in that area. The portion sizes are so generous, the kale salad is enormous!

If you are in the area, please support Raw Can Roll! This place is on point.

Swimming on the road is so doable

Triathlon training on tour. While you guys know about my constant running while I travel, this post is to report to the homies how easy (and inexpensive) it is to do swim training while touring. I swim in most of cities we hit up and almost always do it for $10 or less.  The YMCA is all over the place and the other thing I search for are recreation centers. Rec Centers are great for the community! Usually these pools are mellow and I consistently have my own lane (which is unheard of at the parks pool where I train in NYC). A bunch of friends have told me how much they dig swimming on the road, so with them in mind I'm going to work on a list of pools that I swim in all over the world while on tour. I'll be posting that in the next few days and feel free to add suggestions!

Superfood Bar now in Denver!!

Superfood Bar- One of my favorite spots out there and Nola highlight, Superfood Bar is now open for business in Denver. Around a year ago, Superfood guru Joseph Stone launched the Denver location and it appears to be going great. Denver is fortunate to have this addition to its array of healthy food options. The smoothies are incredible and you pretty much can't go wrong with any order at Superfood Bar. I love the wraps as well (pictured). Any trip to Denver will now always take me to the Superfood Bar after a morning workout. 

PS Soon to be released: Tourganic Podcast with Joseph Stone of Superfood Bar. Joseph drops tons of gems on living healthy and how to craft a diet on that will sustain you on the road.

Ironman 70.3

So stoked to have completed my first Ironman 70.3 race. It was a great experience and looking forward to the next. The training continues as the next race is in August and 2 more in September. Definitely felt the heat near the end of the ru portion on some of the ascents and my run time dipped a bit below what I normally pace at in races but I made up for it with a pretty smokin fast bike section (which I wasn't expecting!)

TTP #13- Bassist Pete Shand: Purveyor of Heavy Low Frequency in a Groovy Style

New Tourganic Podcast episode!

This episode's guest is bassist Pete Shand from the New Mastersounds. Pete is a road warrior and has been through the hard partying cycle of touring and now is striving to create a more sustainable way of life on the road through a plant-based diet and daily stretching routines. Physical issues with his back also forced Pete to take a hard look at touring lifestyle and search for answers on how to continue to keep bringing his talents to the world.

In this conversation:

• His daughters influence on going vegetarian and finding a healthy way to maintain on the road

• Making the most of your time offstage while on tour to improve your show performance 

• The importance of stretching for his back problems and physical issues

• Daily plantbased protein shake w flax/chia seeds coconut water and garden of life greens

• Avoiding burnout over years on the road

• Getting back to show ready before tours

• Discipline of being in the military and transferring those skills after discharge

• Perspective gained from traveling

• Link of simplicity and vegetarian diet

• Preparation for gigs and constantly feeling like you have to work harder than the next guy 

• The role of the bass player

Going Vegan Is 'Single Biggest Way' to Help Planet'

Love this article my dad just sent me. Sometimes the debates get so caught up in talking about the differing opinions on the benefits vs drawbacks of a vegan diet on one's health that its easy to lose sight of the positive impact that a plant-based vegan diet has on the environment!

https://www.globalcitizen.org/en/content/going-vegan-is-best-way-to-help-planet/

Back in Nola and keeping it healthy 100%

I've posted before about staying healthy in New Orleans and it can be a tough one for musicians on the road. I happy to report the amount of great options in NOLA is growing. In this post I want to mention the Daily Beet, which has 2 locations in the city. 

It was only in Nola for a couple of days for jazz fest and to play with Walk Talk but I still managed to get in a 10 mile run day one and 15 miles day two. Such a great way to enjoy a city. I was located near one of the Daily Beet locations at the St Roch market and it was a great source of postworkout nutrition. The rainbow bowl was essential! The smoothies were good as well.

For my longer run, I headed up to city park, ran along side the grass trail next to the levee and eventually ran along the lake. Really beautiful scenery and I ran at near dusk so although it was HOT, not unbearable.

New Podcast Episode with Rapper Kuf Knotz!

This episode's guest is Rapper Kuf Knotz. Kuf has been putting out killer records and touring all over for years and does so while maintaining a vegan lifestyle and sharing his positive message throughout the world.

In this conversation:

• Not having phone for a year and the freedom he gained from that experience

• Personal crisis and tragedy leading to growth

• Kuf’s spiritual path and exploration

• His path to veganism, stemming from his fathers death and learning from his family medical history

• Dr. Malachi York

• Importance of fasting

• 3 to 4 month cycle of diet: Fasting/Cleanse>Raw foods>Strict Vegan>Vegan

• His record Positive Light and making a positive album in the current culture of hiphop and how that record was a direct result of a raw diet. The effect that had on writing, lyrics, message

• Touring plant based vegan as a band and what that brought to the band as a whole, the performances and the value of eating together/building together

• XPN- Community outreach through music

• The importance of belief in your self and how that connects with health and maximizing your performance

  Please take a moment to rate and review the podcast in iTunes/Apple Podcasts app and visit www.tourganic.com for more info on this episode and living healthy on the road

  Tourganic Podcast Theme song 'The Path' written by David Bailis and this episode's musical interludes by Kuf Knotz

New Podcast Episode feat. Kalmia Traver

This episode's guest is Kalmia Traver- singer, saxophone player, songwriter, band leader and completely inspiring individual Kalmia Traver from the bands Rubblebucket and Kalbells. We cover a lot of territory in this episode from her transformation as a sax player in the horn section to front woman of an successful touring band. Her battle with cancer and the amazing story of touring while undergoing treatment and what helped her get through that time to her current state of living cancer free. We talk about how that experience affected her diet and the discipline to maintain that level of nutrition on the road. We also get into how mindfulness and meditation was a crucial factor in her survival and ability to thrive in the face of adversity. Kalmia's story is an inspiration to all of us who face tough challenges in our lives and how to look those straight in the face and beat them back. Her ability to thrive in the toughest of moments is incredible.

In this conversation:

• Transformation from section sax player to frontwoman

• ‘Cancer Tour’- How that reality shaped her growth as a performer and transcended to a mindfulness practice

• Inspiration sources- Tara Brock Podcast, Power of Now- Eckhart Tolle, Kelly Brogan- Melding eastern and Western healing techniques

• Touring with Cancer and the affect on diet and nutrition. Whole foods, organic, No sugar, No meat, minimal grains/seeds must be sprouted, sour dough bread, goat milk but no dairy, greens and veggies, lots of fats, fermented foods

• Salad Backpack!! And touring with a Nutribullet

• Playing shows and performing while fighting cancer causes a shift in perspective and elevated the connection with fans

• Sowing the seeds of self love and working to eliminate insecurities

• "The best career is the one that combines your greatest strengths with fulfilling what the world needs the most"

• Breaking through exhaustion and physical ’barriers’ on tour

• Rising above our perceived capabilities

• The healing process of creativity and Kalmia's goal of not only healing herself but others through music

  Please take a moment to rate and review the podcast in iTunes and 

  Tourganic Podcast Theme song 'The Path' written by David Bailis and this episode's musical interludes by Kalbells

Tourganic's Brooklyn Shout out!

The focus of the Tourganic blog is eating healthy on the road but I want to give some love to some great vegan spots in my neighborhood in Brooklyn. Both of them are relatively new to the scene. 

Happy Zoe's Vegan Bakery- I am excited for this new addition to Williamsburg. Happy Zoe's offers vegan and gluten free baked goods as well as smoothies, soups and entrees. This small and rustic spot packs a punch for its small space. Zoe made a point to let me know she doesn't overdo it with the sugar and sweeteners and one can see that everything is made with love and care. Happy Zoe's just opened up in December of 2017, hopefully the community will support and sustain this great spot!

Acai Berry- Acai Berry is located on a busy block on Manhattan Ave at the corner of Bedford in Greenpoint and you might easily miss it. They offer juices, smoothies, acai bowls, soups, sushi and more. Everything I've had here has been spot on. The acai bowl was just what I need after a 15 mile run and the sushi rolls were creative and very good. Greenpoint is holding it down with some great restaurant options and Acai Berry is right in the mix, offering plant-based vegan options for the people.

Happy New Year!

Hope everyone is out there is pumped for 2018! Look out for many new podcast episodes and Tourganic posts for inspiration to stay healthy out there on the road and at home.  

You can now find all of the Tourganic Podcast episodes on Spotify! Just search for Tourganic

TTP #10- Wenzl McGowen on his Spiritual Journey and its Impact on his Life and his Saxophone Playing

Wenzl McGowen is an incredible force on the saxophone and member of the band Moon Hooch. This episode includes practical life advice for the touring musician, why the band went vegan together, the depth of the impact that meditation has had on his life as a musician and well constructed concepts about the nature of the universe and cosmos. We cover lots of ground in this episode from his upbringing on a completely isolated commune in Portugal to his touring life with Moon Hooch. In this conversation:

• The dynamics of touring with a band and concepts of conflict/resolution

• Playing in the moment and striving for freedom with his instrument and the tools he is using to achieve the 'flow state'

• Wenzl's path of Meditation. How he got into it, what it means and how it has manifested on his life including how meditation has transformed his stage experience

• Upbringing in a commune in Portugal. Lessons learned from his father who created and ran the commune and turning negative experiences into positive lessons in life

• Making the transition from living completely isolated on a commune with no outside influence to coming to NYC at age 18 for school

• How and why Wenzl became vegan. The significance of the band doing it together

• How Moon Hooch tours maintaining health on the road. Bringing a portable kitchen, cooking in the green room, foraging for wild plants and supporting co-ops

• Daily and pre-show rituals on tour

• Goals with his saxophone playing: Strategies to break out of preconceived patterns and musical ‘vocabularies’ and evolve to a system more based on numbers and shapes. How he is implementing this concept

• Influential books and documentaries in his life

  Please take a moment to rate and review the podcast in iTunes and visit www.tourganic.com for more info on this episode and living healthy on the road

  Tourganic Podcast Theme song 'The Path' written by David Bailis and this episode's musical interludes by Moon Hooch

Photo Credit: Matthew Dimas

Walktalk Debut Album Crowdfunding Campaign!!

So excited to be working on me and Mayteana Morales' new band- Walktalk's debut album! Please go to our Indiegogo campaign page and check it out. We are working hard to make an amazing album and we need your support to make it happen. Here is the link: 

We are making a full-length album and we want you to be a part of it! | Check out 'Walk Talk Debut Album!!' on Indiegogo.

TTP #9- Drummer and Animal Rights Activist Tom Garrington on the Power of Questioning the Status Quo as a Musician and Vegan Advocate

Tom Garrington is not only a great drummer but also a committed vegan, animal rights activist and outspoken advocate for the plant-based movement. In this conversation:

• The "Best Speech You'll Ever Hear" and the moment where Tom's life changed direction and he became a strict vegan
• How Tom has been able to positively affect so many others and help them make the transition to a vegan diet
• The concept of voting with your dollar and the power we possess as consumers
• Developing the skills to face adversary and see difficult moments as oppurtunities for growth
• Specific documentaries, Vlogs, websites, activists and books that have been influential in Tom's path to veganism
• How important keeping an open mind has been in Tom's success as a musician and in his learning about the impacts of veganism 

  Please take a moment to rate and review the podcast in iTunes

Feature in Bassplayer Magazine!

I'm psyched to report that I had a great feature in the October issue of Bass Player Magazine- The pre-eminent publication for bass players and all things related to great instrument of the bass. Awesome to be in featured alongside Bass Greats Doug Wimbish (Living Colour), Hutch Hutchinson (Bonnie Raitt) and Troy Sanders (Mastodon). The article gets into the nitty gritty of some aspects of my technique and the multitasking process of bass playing with my whole sampling rig on tour with the Pimps of Joytime.