Sports and Veganism

In 2011, the American professional cyclist David Zabriskie (Garmin group – overalls), that this year is going to compete in the Tour de France just a purely vegan diet. There is no doubt that he has challenged hard, when the average day of the Tour, the cyclist to return to his body about 8000 calories, lots of meat, to complete the protein losses of the day.


Each and every one must have recently been exposed or another video on YouTube, which encourages the movement of vegetarian or vegan diet. Some of us move on and continue as normal, some are beginning to question eating meat or animal products at all, and some people are persuaded, and inscribe on their banner vegetarian or vegan diet. If once to encounter in man a vegetarian was a rare sight, surely today come to me quite a few people vegetarians, vegans or other combinations (coachee or did not).
What is the difference between vegetarianism veganism at all?

The population of vegetarians avoid eating meat in all its forms (beef, chicken, fish, turkey, etc.). Vegan add also that avoiding feeding of all animal foods (not just meat and fish), ie, with eggs, and dairy products. Most of us it may seem as if there was nothing left to eat if you avoid all of these, but you just have to know some new foods.

There is no goal in this column, “to preach” to eating products of animal or not, since In my humble opinion it comes in approaches various trophic. Whether I agree with this view or not, for a professional to examine the diet of the person in front of him, and make sure that does not suffer nutritional deficiencies that may impair health.

As stated, when addressing me practicing vegan, my main objective is to make sure that despite the abstention from specific food, nutritional deficiencies will not, exhaustion and sports injuries. In fact, this is the goal in any nutrition counseling for athletes who are exposed to nutritional deficiencies than the general population (especially without iron, B12, calcium and protein). The problem was that the nutritional deficiencies of these costs, the more so when it comes to veganism or vegetarianism. I see in real attempt to overcome the missing, but not always with success.

Protein

Is one common missing protein. A person who practices should consume 1.2 to 2 g of protein per kg of body weight (depending on the intensity and frequency of training). Example, the parable of 70 kg person should eat 84-140 g of protein per day. Animal proteins contain the amino acids (building blocks of protein) essential for protein synthesis, and therefore are considered high quality proteins or “full.” People need regular diet will not hesitate especially to the conventional recommendations, as protein sources available and familiar to us are meat and dairy products, fish, eggs and dairy products.

Of course, when avoiding all these – we must find a way to fill the gaps, and of quality.

Plant sources such as beans, seeds and nuts definitely contain protein, but are considered less reliable amino acids for protein synthesis, and therefore are called “incomplete proteins.” However, when consuming the right combination of protein sources from plants, you can certainly get adequate protein quantity and quality.

Good way to get high-quality complete protein, is to combine grain legumes. All of these groups subtracts another essential amino acid, but the combination of the two groups also brings us to receive high-quality complete protein as animal protein! Majadra is a great solution (Rice is a grain and lentils are legumes), bread with homemade hummus and many dishes that combine the two groups. It is important to say that the combination should occur on the same day, but not necessarily in the same meal.

If so, the protein can be especially legumes (dried peas cup, chickpeas, white beans, lentils or Paul will contain about 15 g of protein) and soy milk drinks (250 ml of beverage contain 3% fat 7 g protein), tofu (100 g tofu 16 g of protein) or seitan (gluten protein. 100 g has about 30 g of protein).

Luckily, legumes and iron-rich B vitamins (except B12), so a vegan or vegetarian meals combine beans during the day – would benefit all sides: extra protein, iron and B vitamins
Iron and zinc

Iron and zinc may also be deficient vegetarian or vegan diet. These minerals are essential for carrying oxygen, energy production, immune system, normal function of the brain and nervous system. The problem with iron and zinc from plant foods (especially greens) is that there are components in plants that bind to the zinc and iron, so that only a small part of iron and zinc in our bodies actually absorbed. The decline in the availability of iron and zinc so strong as vegetarian or vegan should consume 2 times the amount of iron of the recommendations accepted.

Cooking techniques such as sowing legumes, increase the absorption of zinc and iron in the body, and therefore recommended.

Another technique to increase the absorption of iron and zinc from plants is to consume them together with vitamin C (peppers, tomatoes, citrus fruits, strawberries), while avoid could not consume them along with coffee or tea drinks containing oxalate and tannins that impede the absorption.

Calcium and vitamin D

As for calcium and vitamin D, there is no doubt that when you download the dairy in our daily diet, we also reduce a major source of their readily available. Lack of calcium and vitamin D may impair bone density, result in sports injuries (stress fractures mostly) or delay healing fractures and injuries. As mentioned, the main concern is to make sure that the person will be deprived of the accepted recommendations of the recommended calcium intake.

Calcium intake recommendations vary with age, and over 18 are range from 1000 mg to 1200 mg per day.

Such as iron and zinc, calcium from plants also less well absorbed in the body due to the plant components that bind tightly to calcium and prevent it from effectively absorbed in the body.

Good sources of calcium from plants are: Full sesame tahini (tablespoon contains 200 mg of calcium, 100 calories), cabbage – for (Kyle) and broccoli (broccoli cup contains 80 mg of calcium), natural almonds (10 almonds contain about 40 mg of calcium and 90 calories), and of course calcium-fortified tofu products, usually also enriched with Vitamin D.
Vitamin B12

Because vitamin B12 comes from animal entirely, we can not get it vegetarian or vegan diet. Vitamin B12 deficiency may lead to concentration problems, weakness and fatigue, tingling feeling sometimes, dizziness, memory problems and more. Another problem is a vegetarian and vegan diet usually contains large amounts of folic acid, which can screen the missing vitamin B12 levels.

The only thing to do is to be followed up in blood tests for the vitamin levels in order to dwindling reserves in time.
Supplements?

Do not forget, as always, that blood testing is recommended every six months, especially iron (iron, ferritin, Trnsfrin, blood count) and vitamin B12, and vitamin D to diagnose nutritional deficiencies. If you find a nutritional deficiency, have to consider nutritional supplements along with a professional. Diagnostic testing calcium deficiency is more problematic, since that requires a DEXA bone density test, which is not available to the general population.

If you consider that fail to eat enough calcium-rich foods, dietary supplements may be needed in appropriate amounts (if do not like grinding, for example, missing a great source of calcium).

It is important to say that if there is a risk to your daily diet is not sufficient, it is recommended to consult a professional about taking a multivitamin suited to vegetarianism. Please note that sometimes there is a tendency to take some supplements along with a multivitamin, but you should stop here and see if duplicates are not taking supplements for nothing, or take supplements that interfere with the absorption of the other one.
In summary

With an increase in vegetarian and vegan recent years, there is no doubt that even the professionals from clinical nutrition should make the necessary adjustments to such populations. Vegetarians and vegans can definitely make the health benefits of such a diet, get accepted recommendations of the vitamins and minerals mentioned in the article, not only for general health, but also to maximize sports performance. Vegans can get adequate amounts of appropriate amino acids, and increase muscle mass with strength training, provided to take care of the correct combinations.

Also, vegetarian and vegan diet can provide the iron needed to improve fitness levels combined with cardio training. All this can occur, provided there is good planning and careful, ensuring the correct combinations and not missing any component of food! And if you mess up, you should always consult with a professional to build you a customized program needs and goals without you hurting your health and athletic performance.

SPROUTS MADNESS!!

Sprouts , their Health Benefits and Chemoprotective Properties.

Sprouts have many valuable attributes in relation to human health. Back in the 1920’s, an American Professor named Edmond Szekely put forward the concept and way of life of Bio-genic Nutrition

He classified sprouted seeds and baby greens as the most beneficial foods and recommended that they make up 25% of our daily food intake, calling them life-generating Bio-genic foods which he claimed offer the strongest support for cell regeneration.

In our daily life, various factors transpire to create free radicals within our bodies.

Free radicals are highly unstable oxygen molecules needing an electron to stabilise their entropy (chaotic state).

By stealing electrons from healthy cells the causal effects of this are the breakdown of vital biological structures and the alteration of DNA and RNA (a process called per oxidation).

Once this has occurred, the affected cell will only reproduce the altered version.These superfoods are a powerful source of antioxidants (minerals, vitamins and enzymes) which assist in protecting against this damage.

A healthy body is alkaline (i.e not acidic).Bio-genic foods have an alkalising effect on the body.

Raw foods contain oxygen and regular consumption of raw bio-genic foods with their abundant oxygen is valuable to health.

Double Nobel Prize winner Dr Otto Warburg found growth of cancer cells were initiated by a lack of oxygen and these cells, along with viruses and bacteria, could not live in an alkaline and oxygen rich environment.

Bio-genic foods are a good source of essential fatty acids (the average western diet is generally deficient in these) which play a major role in the immune system defences and are one of the highest food sources of fibre.

When these superfoods are grown to the chlorophyll rich two leaf stage, it has been shown they have been effective in overcoming protein-deficiency anaemia.

Some women have found that daily consumption of these superfoods has given relief from hot flushes and supported hormonal function.

The supply of vitamins (B complex and C) existing in seeds can be increased by the sprouting biochemistry over several days by 100% to 2000%.

This biochemistry modifies the array of minerals in sprouts so that they are in a chelated form which is more easily assimilated in the body.

It also denatures protein into the amino acid building blocks so that we can digest them in half the time of cooked foods.

Cocoa

Cocoa Nuts – food of the gods

Good news for all chocolate lovers and lovers of cocoa drink: now proven that we have a healthy chocolate that has real benefits for our health.

Cocoa nuts are fruits that grow on the cacao tree. Origin of the tree in the Amazon region and is grown only in hot weather conditions, wet and in thick vegetation, the tree shaded sunshine and winds. Tree yielding its fruits throughout the year.

During the Mayan and Aztec tribe of cocoa was great value. Sometimes used beans as a substitute for money. Throughout history have used cocoa various medical needs, in fact there were over 100 medical uses cocoa, which uses collected letters found in Europe.

Cocoa three major uses ancient medicine:
1. Weight lifting

2. Strengthening / weak nervous system stimulation, treatment of apathy or exhaustion.

Cocoa antidepressants
 
Cocoa nut contains nutrients earned him the image of an antidepressant. Nut contains three Neurotransmitter encourage a good mood: Serotonin, Dopamine, Phenylethylamine – PEA
The PEA in chocolate walnut affects brain chemistry in a positive way that it secretes a chemical in the brain that gives a feeling similar to when in love.

Cocoa contains an amino acid called tryptophan tryptophan and chemical called monoamine oxides) mao). Oxidase which allow serotonin and dopamine Lnrotrnsmitor moving circulation for longer and thus improves mood and helps the overall good feeling.

Chocolate and Heart Health

Besides the wonderful feeling similar to love, chocolate has many benefits for heart health and blood vessels. In fact the Aztecs called the cacao “yolloti eztli” means “heart blood”. Already in their time they realized the importance of the cocoa cure cardiovascular system (CVD).

Cocoa advantages in that it makes a number of pathogenic processes that cause the development of CVD, the most important among them is inhibiting the oxidation process the LDL (bad cholesterol) by free radicals. This is to prevent or stop the process of the formation of a major arterial branch. More chocolate prevents the tendency of platelets to stick and form blood clots.

Some things you ought to know… Carrots and Broccoli

Carrot (CARROT)

Latin: DAUCUS CAROTA

Apiaceae family
(UMBELLIFERAE Family)

Carrots – Health King! Studies show time and again the power to effectively fight disease. More than 200 human studies, carrots and repeated consistently appeared as one of the most important foods Cancer, along with greens, tomatoes and cruciferous vegetables (such as broccoli, cabbage and cauliflower). The Power Sector, also helps protect against other diseases, prevention of yellow pigments Orchestra – orange family Carotenoids: Alpha – carotene, beta – and of course Kriftoksntin beta – carotene, carotenoid common and suspect them.

The orange team

Carotenoids such as beta – carotene and alpha – typical carrot carotene, plus other phytochemicals, are also different concentrations in vegetables and other fruits.

Get the “orange team”:

Carrots
Sweet potato
Pumpkin
Squash
Orange Hotel

Who are you beta – carotene?

Beta – Carotene:

Pigment Yellow – Orange family of carotenoids.

The Carotenoids

Carotenoids are a large family of pigments responsible for the yellow color, orange and red vegetables and many fruits. Today recognized 600 carotenoids contributing to reduced risk of heart disease, stroke, cancer and blindness. Carotenoids may also slow down the aging process, reduce complications associated with diabetes, and improve lung function.

Beta – carotene is known between carotenoids and is also used as the main source of vitamin A (and therefore is called pro – vitamin A). Vitamin A is essential for vision, maintaining the proper functioning of the immune system, normal growth, maintenance of healthy skin and reduce cancer risk. Else, 50 other carotenoids are also a source of vitamin, although beta – carotene is common among them.

Beta – Carotene – long arms Cancer Fighter

Beta – Carotene cellular communications

Beta – carotene helps the type of cellular communications that can help prevent cancer. Abnormal communication between cells may be one reason overgrowth of cells, a condition that leads ultimately to cancer. Beta – Carotene Helps intercellular communication by activation of a gene, which created tiny openings in the cell and allows the transfer of information from cell to cell. Studies it appears that all the dietary carotenoids, including lycopene main, lutein and beta – Kriftoksntin, helping cellular communication, but beta – carotene does it better than the others.

Broccoli

Broccoli sprouts health food are first class.

Broccoli is a vegetable from the cabbage, cruciferous. For many years it is recognized as a health food. Tend to eat it steamed. But, if you want to keep most of the health qualities, it is important to eat him alive, or make him juice with carrots and other vegetables. Eaten broccoli sprouts contribute to health living.
 
Broccoli prevents diseases

Broccoli Juice health drink is considered first class. It contains a substance called Glokorofnin Lolforofo making material, a powerful anti-cancer. It has Teotziantim active substances in anti-cancer genes. Eating sprouts helps prevent and cure several types of cancer, especially prostate cancer.

It also helps to clean toxins from the liver. Broccoli juice has a high level of selenium and fiber – so this juice helps prevent cancer of the stomach and colon.

The juice provides protection from UV damage, and that the protection of the interior cells. At the same time, he does not bother to create vitamin D during exposure to the sun – use sun protection creams also interfere to create vitamin D.

Broccoli also has antioxidant capabilities, it reduces hypertension – blood and reduces risk of dangerous infections of the heart muscle and arteries.

Sulforaphane found in broccoli

Sulforaphane found in broccoli helps against Helicobacter pylori, a bacteria cause stomach ulcers and stomach cancer. The remaining fibers contribute to the proliferation broccoli juice acidophilus bacteria in the intestines. It also lowers cholesterol levels.

Calcium which helps maintain bone mass and body fat burning. It reduces the production of cortisol, a stress hormone that increases excessive appetite and fat accumulation in the abdomen.

Broccoli also contains significant amounts of folic acid, it is always important but especially for pregnant women, it has a nice amount of vitamin C as an antioxidant and inflammation and it also helps the absorption of iron from food plants. When you combine broccoli juice with juices of other foods, such a combination has further increased ability to maintain health. Can be combined with celery juice, cucumber, cabbage leaves, a little ginger root, as well as carrot juice or apple that enhance the flavor of the juice involved.

Broccoli also protects against stomach ulcers and duodenal and gastric cancer. Daily consumption of broccoli sprouts or its flowers may greatly reduce the risk of gastric ulcers and duodenal or gastric cancer. Researchers from the Johns Hopkins School of Medicine in the United States conducted a study published in the journal Cancer Prevention Research professional. In this study gave 30 men in Japan for two months to eat or about 70 C day broccoli sprouts or such amount of alfalfa sprouts. With the beginning of the experiment and participants were ultimately tests to detect fecal contamination with H. pylori causes chronic inflammation of the stomach, gastric ulcers and duodenal ulcers to gastric cancer.

The researchers found that those who ate broccoli sprouts, bug infestation level decreased by 40% with the end of the experiment. Who stopped eating these sprouts within two months of the initial infestation is back to its level. Alfalfa sprouts had no effect on the bug infestation.

Green juice, green tea and smoothies

Green tea comes from the Far Eastgreen tea accounts for about 20% of the global tea consumption, especially in Asia and several countries in North America. In recent years, green tea has become increasingly popular in the West, for a variety of health benefits associated with it. Has been attributed to green tea are many health benefits, green tea helps in strengthening the immune system, the recovery process after a workout plus green tea raises metabolic rate in the body and thus helps in weight loss. Main advantage of tea is that it is completely natural, contains no added flavorings, colors or preservatives. In addition, tea without added sugar, honey is calorie-free beverage and is a vital element in maintaining the fluid balance in the body.

  • Lettuce juice: Lettuce delicious and nutritious. Dark varieties, such as the Arab lettuce are the most nutritious. Arab lettuce is an excellent source of calcium, chlorophyll, magnesium, iron, potassium, silicon and vitamins A and E. Lettuce especially useful for building Hhmogblin blood. Lettuce juice adds shine, thickness and health of hair and skin. Lettuce provides the hair roots essential nutrients. Silicon containing lettuce keeps muscles and joints flexible. Lettuce juice is beneficial in situations of: anemia, constipation, hair loss, insomnia, liver disorders, nervous disorders and weight reduction.
  • Spinach juice: Drives the gut (good for constipation). Fresh spinach juice no oxalic acid, but only cooked spinach.
  • Another green juice: Parsley juice (1/4 cup) with carrot juice (3/4 cup). Green juices cleanse the lungs. Thus smokers are also excellent. Vegetable juices are also rich in chlorophyll, which is important in the process of cleansing the body. It is used as antiseptic, anti-viral and anti-bacterial, red Maksur builds and enriches the blood iron. Fresh green bean juice plus cabbage sprouts backpack: This combination re-pancreatic cells. Mix with carrots, parsley, celery. Vegetable juices can also add a little green powder (of wheat grass / barley, Chlorella, Spirulina, etc.) or fresh wheat grass juice to complete them into something powerful and healthy. You can also add one or two herbs (parsley, dill, mint, cilantro, etc.), or seaweed Dulles (which is rich in protein, iodine and iron DULSE). Juices – What do we actually have? Vegetable juice as a daily supplement to your diet (2-3 glasses of juice a day). Juice fasting days – which are used in juices daily diet. These days drinking 5-6 glasses of juice a day, in addition for drinking water and herbal tea. Example juice: 1/3 cup carrot juice, 2/3 cup cucumber juice and celery or cucumbers and lettuce.

green leafs and healthy fruit

A few things i have read and wanted to share  

Did you know that super green foods are the only vegetables that can help animals maintain their weight, strength and good health even if it is consumed alone? Super greens can help boost your immune system. They are powerful antioxidants and have many other health benefits as well. Bottom line is super greens are one of the greatest things that can do good to your body. They do so much for our bodies, so we don’t have to worry much about being healthy.

Also another good thing is that there is no harm in eating super green foods, they give us so many nutrients and are the most natural way of getting everything your body needs to function and be healthy

Watermelon

Yes watermelon, watermelon can help digestion, urine, measure, quantity of water melon is more than 94% which helps maintain normal functional level of the kidneys. Amino acid found in watermelon increased efficiency of urine.
Although watermelon has a lot of advantages he can not be a substitute for a meal, preferably also eat small lizards and eat watermelon about four hours before bedtime, because it contains a lot of sugar and can cause fat accumulation in the body.

Cucumber

Cucumber contains about 98% -96% water, it is not only delicious but also nutritious, because it also contains fiber. Cucumber contains tartaric acid which is basically an organic acid used as an antioxidant, and can improve metabolism.
For these reasons it is recommended to eat cucumbers regularly to lose weight. But remember that this is a fresh cucumbers and a cucumber is not a substitute for a meal.

Tomato

Tomatoes contain dietary fiber and also contain pectin and therefore highly recommended for eating.
Pectin is a multi Sugar causes a feeling of fullness, Tomato also contains lycopene (an antioxidant), reducing the calorie intake and reduce fat storage, tomato provides vitamins and maintains the stability of the body.
Tomato contains little sugar and few calories and lots of benefits therefore recommended to eat daily menu.