Vegan Body-Builder Displays Enormous Amounts Of Strength In Must See Video

One of the greatest health myths of all time is that a vegan or vegetarian diet does not provide the body with the necessary nutrients it needs to function. This couldn’t be farther for the truth, vegetarian and vegan diets are associated with many health benefits. Vegan diets tend to contain less saturated fat and cholesterol with more dietary fiber. Vegans tend to have lower blood pressure, and have a lesser risk of heart disease. Sure, eliminating meat from your diet can increase the risk of certain nutritional deficiencies, but there are ways to get those nutritional benefits without eating meat, which eliminates the dangers that are associated with meat.

Many studies, published in top peer-reviewed journals point away from meat and milk as the building blocks for a healthy diet, and more towards whole plant-based foods with little or no added oil, sugar or salt. (1)(2)(3) In human population studies, rates of heart disease and certain cancers are strongly associated with animal-protein based diets.(1)  Plant based foods have plenty of protein and calcium along with far greater amounts of other essential nutrients like antioxidants and complex carbohydrates that you won’t find in meat and dairy products. Higher protein diets using meat increase the risks of cancer, cardiovascular diseases and other ailments.

Historically, the primary health value of meat and dairy has been to their protein content. Not many people realize that a plant based diet contains a large amount of protein, and that the protein from a plant based diet can be more nutritious than the protein from a meat based diet. Here is a list of 10 protein packed plants if you’re interested.  Casein (the main protein of cow’s milk) has long been associated with increased cholesterol levels and early heart disease. It’s also associated with other animal proteins in general, which have also shown to enhance cancer growth in experimental animals studies.(1) While we are on the subject of Casein, it’s important to note that it is the most relevant chemical carcinogen ever identified.

Basically, when it comes down to it there is information on both sides of the argument. Either way, it’s good to make sure your food is completely organic without any added additives or hormones. The main point I’m trying to get across is that you don’t have to eat meat, you can make the choice to be a vegan and be just as or even more healthy.

You wouldn’t ask a gorilla where it gets its protein from, would you? It’s all from a plant based diet.

Below is a video of vegan bodybuilder (one of many) Frank Medrano. He joins a growing number of athletes and bodybuilders who’s peak physical performance is powered only by plants. A growing number of people are becoming aware of the fact that we can live healthy lives without harming animals, and that it’s possible not just to live, but to thrive on a plant based diet. There is a large body of scientific evidence demonstrating that a vegan diet eating plant based foods, instead of animal based foods can have significant health benefits.  In 2009, the American Academy of Nutrition and Dietetics, the foremost authority of diet and nutrition recognized that humans have no biological requirements for animal products.(4)

There is no biological need to consume animal products, it’s a choice.

Sources:

(1) http://online.wsj.com/news/articles/SB10000872396390444184704577587174077811182

(2)http://www.ncbi.nlm.nih.gov/pubmed/19562864

(3)http://www.ncbi.nlm.nih.gov/pubmed/19562864

(4)http://ajcn.nutrition.org/content/48/3/712

http://ajcn.nutrition.org/content/48/3/712

http://freefromharm.org/health-nutrition/vegan-bodybuilder-displays-superhuman-strength-destroys-misconceptions/

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Plant Foods Rich in Calcium

Calcium is a major material used by the body for mineralization of bones and teeth. It is also used in many different cellular processes such as nerve and muscle function and blood clotting. When dietary calcium is too low, calcium is leaked from the bones, and is instead used for functions required for survival. This, in turn, makes our bones weak and brittle.

The first thing most people think of when they hear calcium is “milk.” This is mainly because the American dairy industry heavily promotes the consumption of milk as a human’s sole source of calcium. What they often fail to let people know is that there are many other excellent sources of calcium. From where you ask? Well, plant foods of course! Calcium from plant foods are well-absorbed by the body, and can range anywhere from celery to more higher-containing calcium foods like chia seeds and broccoli.

The recommended daily calcium intake for adults aged 19-50 years and men 51-70 years is 1000 mg per day, whereas that for women over 51 years and men over 7o is 1200 mg per day. Research suggests that diets containing these calcium amounts, or more, can help reduce the risk of fractures and osteoporosis as people age.

Diet’s high in protein, particularly animal protein, result in higher calcium loss in urine, which may be directly correlated to increased fracture risk. Eating a lower protein diet, rich in fruit and vegetables, will ensure your body is absorbing the minerals and vitamins from your food, instead of having these minerals stripped from your bones to be used or excreted elsewhere.

Below is a list of plant foods (including but not limited to many others), that contain ample amounts of calcium:

1. Chia seeds (2 ounces = 600 mg)

2. Sesame seeds (1 tbsp = 90 mg)

3. Kohlrabi (1 cup = 390 mg)

4. Almonds (1/4 cup = 94 mg)

5. Collards (1 cup = 357 mg)

6. Spinach (1 cup = 250 mg)

7. Turnip greens (1 cup = 249 mg)

8. Brazil nuts (1/4 cup = 55 mg)

9. Kale (1 cup = 179 mg)

10. Broccoli (1 cup = 178 mg)

11. Bok choy (1 cup = 158 mg)

12. Okra (1 cup = 135mg)

13.  Pumpkin seeds (55 mg per 100 grams)

14. Butternut squash (1 cup = 84 mg)

15. Green Beans (1 cup = 58 mg)

16. Mulberries (1 cup = 55 mg)

17. Celery (1 cup = 54 mg)

18. Cabbage (1 cup = 50 mg)

19. Artichoke (1 artichoke = 40 mg)

20. Gooseberries (1 cup = 38 mg)

21. Onions (1 cup = 36 mg)

22. Brussels sprouts (1 cup = 36 mg)

23. Asparagus (1 cup = 28 mg)

24. Avocado (1 avocado = 18 mg calcium)

25. Coconut meat (1 cup = 11 mg)

Click the above image for a larger print-out version of plant foods high in calcium!

Sources:  Live Love Fruit

Weaver CM, Heaney RP, Nickel KP, et al. Calcium bioavailability from high oxalate vegetables: Chinese vegetables, sweet potatoes, and rhubarb. J Food Sci 1997;62:524-525.

Bedford JL, Barr SI. Higher urinary sodium, a proxy for intake, is associated with increased calcium excretion and lower hip bone density in healthy young women with lower calcium intakes. Nutrients 2011; 3:951-61.

Munger RG, Cerhan JR, Chiu BC. Prospective study of dietary protein intake and risk of hip fracture in postmenopausal women. Am J Clin Nutr 1999;69:147-52.

Kerstetter JE, O’Brien KO, Caseria DM, et al. The impact of dietary protein on calcium absorption and kinetic measures of bone turnover in women. J Clin Endocrinol Metab 2005;90:26-31.

IOM (Institute of Medicine). Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: The National Academies Press, 2011.

Weaver CM, Plawecki KL. Dietary calcium: adequacy of a vegetarian diet. Am J Clin Nutr 1994;59 (suppl):1238S-1241S.

Feskanich D, Willett WC, Colditz GA. Calcium, vitamin D, milk consumption, and hip fractures: a prospective study among postmenopausal women. Am J Clin Nutr 2003;77:504-11.

Protein In Plant Foods

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If you are a vegan, you probably get asked the question, “where do you get your protein?” A LOT. Many people believe that protein can only be obtained through eating meat, eggs, and dairy. Did you know, though, that every whole food contains protein? Yes, that means that fruit and vegetables contain protein! Everything from figs, avocados, cucumbers – the list goes on. Eating a wide variety of fruit and vegetables will ensure that you get the appropriate amino acids (building blocks of protein) that are much more easier for the body to use than consuming protein in the form of animal products.

Plant-based foods are high in fibre too, and devoid of cholesterol. They also have an amazing alkalizing effect on the body compared to acid-forming foods like meat, eggs and dairy. An acidic body can lead to a variety of diseases and illness, clogging up your lymphatic and digestive system, and leaving you feeling tired and moody.

Every food that you eat contains amino acids (some lower than others, but nonetheless, contain these wonderful protein building blocks). Our bodies are incredibly intelligent and can take the food you eat, break it apart, and absorb the nutrients it needs from that food item. When we digest foods, the amino acid chains are broken down and made ready for our bodies to use. Eating wide varieties of plant foods will ensure that you get a wide variety of different amino acids.

In fact, there are many vegan bodybuilders, ultra-marathon runners and award winning athletes out there, which proves that eating a plant-based diet can easily supply you with more than adequate amounts of protein.

All of your protein needs can be met with a plant-based diet. Below is a list (including but not limited to) which can act as a quick reference for getting you started on consuming amino-acid rich plant foods:

1. Chia seeds (1/4 cup = 12 grams)
2. Hemp seeds (1/4 cup = 10 grams)
3. Sunflower seeds (1/4 cup = 8 grams)
4. Spirulina (1 oz. = 16 grams)
5. Quinoa (1/4 cup dry = 6 grams)
6. Sesame seeds (1/4 cup = 7 grams)
7. Pumpkin seeds (1 oz. = 9.35 grams)
8. Mushrooms (1 cup – 5 grams)
9. Barley grass (1/2 cup, juiced = 12.6 grams)
10. Watercress (1 cup = 3 grams)
11. Peas (1 cup = 8 grams)
12. Asparagus (8 spears = 3.08 grams)
13. Romaine (1 cup = 1 gram)
14. Almonds (1 oz. = 6.03 grams)
15. Cauliflower (1 cup = 2.28 grams)
16. Maca root (1 tbsp = 3 grams)
17. Broccoli (1 cup = 5.7 grams)
18. Kale (1 cup = 2.5 grams)
19. Sprouts (1 cup = 5 grams)
20. Avocado (1 avocado = 4 grams)
21. Brazil nuts (1 cup, shelled = 20 grams)
22. Figs (1 cup = 2.5 grams)
23. Goji berries (1 cup = 10 grams)
24. Spinach (1 cup = 5.35 grams)

Click the above image to get a full-sized pdf version you can print out and bring with you wherever you go!

15 Foods That Kill Belly Fat

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15 FOODS THAT KILL BELLY FAT - 

There  are some foods that actually help you lose weight. We all know losing weight can be difficult, but with the right diet and exercise you can easily lose weight naturally.

There are certain foods that KILL belly fat and others that CAUSE belly fat and belly bulge.Here are 15 that will help flatten that bulge:

1. Avocados: These little suckers are loaded with two nutrients that are KEY to killing belly fat: hunger-crushing fiber 11 to 17 grams per avocado!, and monounsaturated fats, which studies have shown to actually “spot reduce” belly fat. Zowie!

2. Peanut Butter: Okay, not just peanut butter, but mostly any seeds and nuts and these are the best: pistachios, walnuts, almonds (or almond butter, pumpkin seeds, sunflower seeds, and flax seeds. Why? They keep you full and satisfied for long periods of time, and they’re stuffed with healthy, belly-burning fats and minerals.

3. Crisco: KIDDING! Just seeing if you were paying attention. That stuff is deadly. Healthy oils like olive oil, coconut oil and brand names like Udo’s Oil and Barlean’s Oil (I like the swirl flavors) actually help you burn fat by supplying healthy oils your body needs to burn body blubber.

4. These Veggies: I’ve got to thank my buddy Mike Geary for this one. Turns out certain vegetables such as broccoli, cauliflower, brussel sprouts, kale, and cabbage contain special phytonutrients, such as indole-3-carbinol (I3C), which help to fight against environmental estrogens that can add belly fat. Mom was right…eat your veggies!

5. Omelets: Eggs aren’t bad, they’re nutrient-dense and loaded with belly-burning protein, vitamins B6, B12, A, D, E, and K, folate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids. Plus, they keep you full for long periods of time. Choose eggs that come from free-range chickens. You’ll get more healthy nutrients.

6. Dark Chocolate: That is not a typo. Dark chocolate is loaded with antioxidants with nearly eight times the number found in strawberries and it contains stimulants that can have a positive effect on fat burning, including theobromine and caffeine. It also contains a nice dose of oleic acid, which is a monounsaturated fat. Make sure to choose the 78% or higher cocoa levels for best results.

7. Oatmeal: Packed with fiber and whole-grain goodness, you can’t go wrong. Just be sure to avoid the processed, high-sugar junk out there and stick to slow-cook oats. Add a dash of cinnamon, some walnuts, berries, and a natural sweetener to taste. BAM! Good stuff.

8. Green Tea: Not only does it contain a potent antioxidant, many scientific studies have linked green tea to increased fat burning, including a report in the American Journal of Clinical Nutrition that found green tea extract boosted the daytime metabolism of test subjects by 35- 43%.

9. Beans: Black beans, navy beans, refried beans, and lima beans all have 6 or more grams of fiber per ½ cup. Fiber can clean your system of pounds of “toxic waste” and reduce your belly bulge in a big way. See #5 for details.

10. Berries: Strawberries, raspberries and blackberries are loaded with fiber, which slows sugar absorption, and they’re packed with vitamins that can fight cravings. Note: cravings can come from vitamin deficiencies.

11. Cinnamon: Researchers have found that cinnamon contains a type of antioxidant that increases insulin sensitivity and effectively helps to stabilize blood sugar. Bottom line…you’ll store less belly fat.

12. Chilli Peppers: Studies have shown that the active ingredient in chili peppers and powder, something called capsaicin, increases calorie-burning, stabilizes blood sugar levels which decreases fat storage, and is a potent antioxidant. Add some of this “spice” to your life.

13. Yogurt: Most regular yogurt is bad for your belly. It’s loaded with belly-bulging sugar that you want to avoid. However, Greek yogurts like Stoneyfield Farms Oikos Greek Yogurt -plain- are loaded with probiotics that fight belly bulge. See #6.

14. Wild Salmon: Hands-down one of the best belly-blasting foods because of its protein and high omega-3 fatty acid content. This is like a “double shotgun approach” to killing belly fat. Many people are deficient in omega-3s and when they add them to their diet the fat can really start coming off.

15. Giant Turkey Legs: You got me. I’m pulling your leg. (Get it?) I’m not just talking about turkey meat (white preferred), but any lean protein source is a good belly-blasting food. This includes wild salmon, free-range chicken, whey protein powders, and most especially grass-fed beef because it contains natural CLA—a fat that studies have actually shown to burn fat. The interesting thing about protein is your body will burn off as much as 30% of its calories after you eat it.

Source : Dave Sommers