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Fitnessology – Training you for life

Feb, 18th 2019 3:49 am, Article Recommended by Dr. J. Smith

We are dedicated to helping you experience a healthier lifestyle!

Our team believes in an individualized total wellness strategy, rooted in exercise, nutrition, and natural healing conducted in a comfortable and convenient environment. Whether your fitness goals are geared towards general wellness or are targeted at gaining increased functionality and living a pain-free lifestyle, we will design a wellness strategy that meets your personalized needs.

When Fitnessology opened in 1996 it was founded on the principle that fitness strategies should be tailored to the individuals personal health and fitness goals. Now, with over 21 years of experience, we have perfected the art of developing and implementing individual wellness plans.

Wellness should not be one-size-fits-all; let us show you the difference that a personal approach can make!

Our natural healing and massage offerings enhance your overall wellness. Whether you need relief for sore muscles and joints or just want to enjoy some well-deserved relaxation, our Licensed Massage/NMT Therapists are committed to helping you.

In addition to our expert wellness plans, we also offer guided specialty classes and focused group training sessions that can fit easily into even the busiest of schedules and our onsite smoothie bar makes it easier than ever to find great nutrition on the go!

Visit Fitnessology today to learn more. Let us be the first step in your fitness journey!

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Fitnessology – Training you for life

Cancer Fighting Diet | MD Anderson Cancer Center

Feb, 18th 2019 3:49 am, Article Recommended by Dr. J. Smith

You can reduce your chances of developing cancer and several chronic diseases by making healthy food choices. A diet rich in plant foods, whole grains and legumes can give your body the range of vitamins, minerals and antioxidants it needs to stay healthy.

Plus, eating a variety of healthy foods can help prevent weight gain and decrease body fat.Maintaining a healthy weight is one of the most important thing you can do to reduce your risk of cancer.

Our experts recommend following theNew American Plateguidelines developed by theAmerican Institute for Cancer Research.

You can take the following steps to maintain a healthy diet, manage your weight and reduce your risk of cancer:

No food or food group can prevent cancer, and eliminating specific foods wont eliminate your risk. But basing your diet on plants and following some basic guidelines can help you reduce your risk for cancer and several other chronic diseases.

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Cancer Fighting Diet | MD Anderson Cancer Center

Diet | The Wolverine Diet & Workout

Feb, 18th 2019 3:49 am, Article Recommended by Dr. J. Smith

For the Wolverine Diet, whats important isnt only what types of food he eats, but also when he eats. How the heck could a person like Jackman consume that many calories without putting on hardly ANY fat? In recent interviews, Jackman claims that he implements a 16-8 dietary routine. What this essentially means is that Jackman fasts for 16 hours and eats during an 8 hour period.

Intermittent Fasting

The Wolverine Diet that Hugh Jackman is on utilizes the concept of intermittent fasting. As described above, you fast for 16 hours and eat during an 8 hour period. What are the benefits of this type of eating schedule compared to a traditional diet approach?

– Better Mental State

Dieting is hard work. By only eating during an 8 hour period, you canfocus on

– Increased Growth Hormone

Hugh is 44 years old and to develop a muscular physique at that age is astounding.As many studies have shown, it is harder to improve your physique as you get olderbecause your metabolism slows down and less growth hormone is produced. In this case, this is why you see many older guys taking steriods (*cough* Sylvester Stallone *cough*).In Hughs case, he chose to utilize intermittent fasting for the growth hormonebenefits. According to a study by the University of Virginia, growth hormone secretionincreases significantly by fasting.

– Burn More Fat/Increase Muscle Size

Take a breather for a second. This isnt some hokey pokey infomercial diet craze.Intermittent fasting has actually been shown to allow individuals to burn excessfat and pack on more muscle. However, you must be training in a fasted state, just like Hugh does in the early morning hours. According to a study by the ResearchCenter for Exercise & Health out of Belgium,less glycogen is burnt during fasted trainingwith higher amounts of fat being burned off.Because you are left with more glycogen, youhave more energy while reducing your body fat percentage.

According to another study by the Department of Biomedical Kinesiology,your body receivesa larger anabolic spike with your post-workout meal following fasted training. This means that your muscles may grow more quickly in a shorter period of time, but youll see better performance in the gym.

Nutrition on the Wolverine Diet

In order to lean out while putting on pounds of muscle, Hughs nutritionist had him ona high-calorie diet that was moderate in carbs and low in fat. The important thing tokeep in mind is that fact that the majority of Hughs carbohydrates during meals camefrom vegetables. If you can imagine, that is a ton of veggies. He was only allowed brownrice with his meals every once in awhile.

*An example of Hughs second meal of the day that he Tweeted while on the Wolverine Diet*

How to Calculate Your Macronutrients on the Wolverine Diet

If you are thinking of starting the Wolverine Diet in order to increase your lean mass,you need to determine what your macronutrients are. You often hear bodybuilders talkingabout counting their macros and this simply means determining the percentage of protein,carbs and fat that you need throughout the day. Keep in mind that EVERYONEs macros are different.

You need to customize a plan that works well for you. While Hugh consumes nearly 5,000calories with his diet on a daily basis, chances are you will need much less. Keep in mind thatHughs trainer has him exercising for up to 3 hours multiple days a week.

This is not a cutting diet. There will be no calorie restrictions. In order to grow your musclesand get big following a workout, you need to be eating big and putting in the necessary work.

A handy tool that is perfect to determine your macros can be found here.

This is a sample picture of the typical Wolverine Diet macros for a 61 175 lb male whoworks out three times a week. This is calculated using the tool mentioned above.

This is a sample picture of the typical Wolverine Diet macros for a 61 175 lb male whoworks out three times a week. This is calculated using the tool mentioned above.

This is a sample picture of the typical Wolverine Diet macros for a 61 175 lb male whoworks out three times a week. This is calculated using the tool mentioned above.

After determining your macros and starting the eating routine, pay attention to how your body responds.The goal is to gain muscle while putting on the least amount of fat possible. If you feel as if you aregaining fat too quickly, cut down your daily intake by a few hundred calories. This diet is all about constantlyadjusting.

Important Tip: Carb Cycling

Carb cycling is an essential way for you to cut down on your bodyfat while maintaining optimal muscle mass.Keep in mind that carb cycling should not be done until you feel that you have put on enough muscle. Carbcycling is just how it sounds. You eat a large amount of carbs on the days that you are in the gym. On yourrest days when you are not exercising, your goal is to keep your carb intake below 100 grams. This is a greatway to cut fat quickly after you have bulked up. Just remember that because you are on a lower carb intake at this point,many of your lifts in the gym may stall and you may find yourself losing strength. This is completely normal.

While it is important to have proper nutrition during your implementation of the Wolverine Diet, it seems nearly impossible for many of us to consistently hit our macronutrients each day by eating food ALONE. Lets face it. Besides it being extremely hard to eat 4,000-5,000 calories at a time like Hugh Jackman did with his diet, most healthy food is expensive to purchase week after week.Along with the healthy food you eat, use supplementation to help you hit your macros. These are a few of the best that you can purchase online or at your local vitamin store (Pro Tip: Buying online is almost always cheaper).

Here are a few questions that you may be wondering about concerning supplementation on this diet:

According to most interviews, Hugh regularly drank protein shakes before and after his workouts. Outside of a protein supplement, all of his other nutrients came from natural foods. He most likely took additional supplements not directly tied to gaining size such as a multivitamin and fish oil pill. In fact, a study from the Department of Health Sciences at Getty College has shown that individuals who consume a routine fish oil supplement end up with higher amounts of fat free mass over the course of a few months.

If you have heard anything from Hugh Jackman during his training for the Wolverine, he has claimed that eating so much chicken and fish literally makes him feel sick. On certain days, its often hard for him to completely finish his food. Protein powder will help you to consistently consume the necessary protein requirements on this diet each day.

Pro tip: Aim to consume at least 1 gram per pound of your body weight every day. Protein should stay the same on workout and rest days.

To gain the most size on this diet while alongside the Wolverine Workout, you need to EAT! This is the key factor to gaining size. As they say: Eat big to get big. Does that mean that supplements are out of the question to help you gain size? Not at all.

One of the best supplements to help you gain size on this diet is creatine monohydrate. Several studies have shown that consuming creatine regularly enhances muscle growth and size. Creatine has also been shown to increase lean body mass.

Keep in mind: Creatine will make you hold additional water. This has been proven by the fitness community time and time again. If you ever feel bloated while taking creatine or see your weight shoot up dramatically, this is the likely cause.

If you are considering using creatine, take between 3 and 5 grams a day. Many of the supplements will recommend you to take as much as 20 grams, but this is to get you to buy more of their products. 5 grams has been shown to increase anaerobic work capacity and is all that is needed.

Glutamine is an amino acid that is found in your muscles. Research has shown that after an intense workout, the glutamine levels in your body can drop by as much as 50%. Glutamine is also essential to keep your immune system functioning properly. As we all know, a poor immune system can leave you feeling weak and sick. According to a study by Trinity and All Saints University College, a routine supplementation of glutamine post-workout can help lessen the change of injury, improve immune function and help you recover faster after over training. 2 grams of L-glutamine daily is all that you need.

Protein: At least 1 gram per pound of body weight- Optimum Nutrition Whey ProteinCreatine: At least 5 grams per day before a workout- Optimum Nutrition Creatine PowderGlutamine 2 grams with a post-workout shake- NOW Sports L-Glutamine Powder

By determining your own style of the Wolverine Diet, its on to customizing your Wolverine Workout routine.

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Diet | The Wolverine Diet & Workout

Diet drinks pose stroke risk, heart attack for older women …

Feb, 18th 2019 3:49 am, Article Recommended by Dr. J. Smith

A recent study warns of the health risks with diet drinks for women aged 50 and above. USA TODAY

For women trying to keep a healthy weight after menopause, the American Heart Association has a simple message: Choose water over diet drinks.

A study published Thursday in Stroke, a journal of the AHA, reveals women age 50 and older who consume more than one artificially sweetened drink a day are significantly more likely to have a stroke, a heart attack and an early death.

Even women with no history of heart disease or diabetes are considerably more vulnerable to increased health risks if they drink multiple diet beverages a day.

The results of the study, which examined data on 81,714 women ages 50-79, tracked for an average of 11.9 years beginning in the mid-to-late 90s, may come as a blow to those trying to fend off weight gain by eschewing regular sodas in favor of low-calorie alternatives.

Many well-meaning people, especially those who are overweight or obese, drink low-calorie sweetened drinks to cut calories in their diet, said Yasmin Mossavar-Rahmani, the studys lead author. Our research and other observational studies have shown that artificially sweetened beverages may not be harmless and high consumption is associated with a higher risk of stroke and heart disease.

Compared to other postmenopausal women who imbibed less than one diet drink a week, regular consumers had a 23 percent enhanced likelihood of any kind of stroke, 31 percent higher chance of a stroke caused by a blocked artery by far the most common and a 29 percent increased possibility of a heart attack. Their chances of dying from any cause increased by 16 percent.

Artificially flavored drinks like Diet Coke may help consumers wean off sugar but come with their own risks.(Photo11: Coca-Cola)

Just as worrisome was the revelation that two-plus-a-day diet-beverage drinkers without previous heart disease or diabetes were 2.44 times more likely to have a stroke caused by a blood clot. That figure dipped a bit to 2.03 times among obese women without those maladies but skyrocketed to 3.93 times among African-American women.

The authors warn that their study only shows an association, not a cause-and-effect correlation, behind high consumption of artificially sweetened beverages whether sodas, fruit juices or other and the increased health risks.

They also pointed out the results are not applicable to men or younger women. In July, an advisory by the AHA warned against frequent and long-term consumption of diet drinks, especially for children, and instead recommended water, whether plain, carbonated or flavored without sweeteners.

One major question left unanswered by the latest study is exactly what ingredient in diet drinks has the adverse health effects.

We dont know specifically what types of artificially sweetened beverages they were consuming, Mossavar-Rahmani said of the women in the study, so we dont know which artificial sweeteners may be harmful and which may be harmless.

More: What is the Whole30 diet all about, and why are so many people into it lately?

More: Delta Air Lines apologizes for ‘creepy’ Diet Coke napkins, is removing them from flights

The American Beverage Association, which represents the soft-drink industry, did not take issue with the studys methodology but pointed out that regulatory bodies like the Food and Drug Administration and the European Food Safety Agency consider artificial sweeteners safe.

In January,the World Health Organizationreleased a major study that reaffirmed the safety and efficacy of these sweeteners as a way to reduce sugar in foods and beverages, the ABA said in a statement. We support the WHOs call for people to reduce sugar in their diets and we are doing our part by creating innovative beverages with less sugar or zero sugar, clear calorie labeling, responsible marketing practices and smaller package sizes.

There has been mounting evidence about the perils of frequent consumption of diet beverages, which have been linked to higher risk of dementia, obesity and Type 2 diabetes.

That much is acknowledged in an editorial in the same issue of Stroke as the Mossavar-Rahmani study. The editorial also calls for more research on the various types of artificial sweeteners to discern their individual health effects.

Lacking that, the editorial says, water remains the healthiest alternative to sugary drinks, and it concludes:

If (diet beverage) consumption is used to wean off (sugary drinks), it should be viewed as a time-limited intermediate in the transition to water and other healthier beverages.

If youre looking for a juice to give you a boost, skip the celery juice diet craze. Buzz60’s Sean Dowling has more. Buzz60

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Diet drinks pose stroke risk, heart attack for older women …

Healthy Recipes –

Feb, 18th 2019 3:49 am, Article Recommended by Dr. J. Smith

Curry Chicken Salad

Serve this delightful mixture of curry, chicken, apples, almonds and grapes over a bed of lettuce or stuffed into a whole wheat pita.

Meghan Tiernan (MS, RD, LDN) is a registered dietitian with a passion for helping others achieve a healthy lifestyle. She strives to help others learn the most nutritious way to eat, in order to achieve good health.

I don’t know about you, but I get a craving for something sweet almost every day. While …

If you ask anyone who knows me what my favorite food is, most would answer the same thing: …

Smoothies are an easy and refreshing way to get a few servings of fruit – and sometimes …

While summertime is a time of staying fit to look good in tank tops, dresses and bathing …

Curry Chicken Salad

Serve this delightful mixture of curry, chicken, apples, almonds and grapes over a bed of lettuce or stuffed into a whole wheat pita.



Grilled Veggie Pita

Warm grilled veggies tucked into a pita with hummus is a perfect compliment to any lunch. Add veggies to your day in a different way!



Olive Tapenade

This popular appetizer spread is easy to make at home and healthy too! Tastes great spread over toasted baguette slices or whole grain crackers.



Sweet Potato Cakes

Substituting sweet potatoes in potato pancakes gives them a nutritional boost as well as a sweet flavor!



Apricot Salmon

Fruit glazes are an incredibly easy way to spruce up salmon. Serve this with steamed green vegetables and brown rice.



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Healthy Recipes –

Weight Loss Clinics | Lose Weight Fast | Affordable Weight …

Feb, 18th 2019 3:48 am, Article Recommended by Dr. J. Smith

With so many choices being given today in the different ways to lose weight, we understand it can be difficult to select the right weight loss program. Also we know this can be confusing. For that reason, MedShape has developed a wide range of weight loss choices for your weight loss needs available today. Due to all of the programs out there, we decided the best thing to do was take the guess work out of selecting which program would be right for you. We want and help guide your decision for the right choice in Weight Loss.

Whether you are interested in losing weight with Phentermine, prescription diet pills or other diet drugs, we can help. Also available are weight loss with hCG injections, diets with B12 injections for weight loss, Lipotropic Shots, Weight Loss Injections, Lipoplex, RM3, Anti Aging programs, B complex drops to speed up the metabolism, diet supplements to stop hunger and cravings, the Military Diet, Low Carb Ketogenic Diet or maybe just nutritional counseling. All of this can teach you to keep your weight off long term. MedShape Weight Loss will personally design an affordable, custom diet plan that will fit the needs of your daily regime so you can have the best results.

Besides our most popular diet programs, we offer weight loss plans with meal replacements. Along the line like Optimist or Medifast but for half the price. We believe strongly in keeping our programs affordable for everyone. Some of our full weight loss programs start at just $20 per week! No contracts to sign! Believe it! A true pay as you go weight loss program. Check out more about our different programshere.

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Weight Loss Clinics | Lose Weight Fast | Affordable Weight …

35 Easy Steps: How to Lose Weight in 2 Weeks – Fitness-Spell

Feb, 17th 2019 9:42 am, Article Recommended by Dr. J. Smith

If you ask anyone on this planet what they would like to change about their body, 99% would say-WEIGHT!

A lot of people struggle with losing weight and just cant find the right path to follow for their weight loss journey. But what if I tell you how to lose 20 pounds in 2 weeks. It almostseemsimpossible right?

Losing weight not only is going to boost your confidence, but it will also help you stay healthy and make you live longer.

Here are simple tips and tricks on how to lose weight: We all know that our day starts in the morning, but so does your weight loss journey:

1) First thing to do when you wake up is to consume some warm water with lemon juice. It will boost your metabolism and aid in faster weight loss.

2) Eat at least 5 times a day! I know allot of people think that eating fewer meals will help you lose weight, but that is all wrong. If you eat small portions throughout the day, it will help your body to take good nutrients from food and reject bad ones.

3) Another simple trick to lose weight is to drink loads of water every day. And if you dont like the taste of bare water, you can always squeeze some lemon juice in it. This will also help you get closer to lose 20 pounds.

4) Cut out on the carbs! Your bodies need carbohydrates to survive but only good ones, not chocolate or hamburgers. Fat and grease from these foods sticks to your body and doesnt leave for a long time. Soon they gather in layers and you start gaining weight.

If you really want to dedicate yourself to weight loss, you can follow these simple ways on how to lose 20 pounds in 2 weeks:

5) Drink apple cider vinegar on an empty stomach. This simple fluid will boost your metabolism and fill your stomach like crazy, you dont ever need to be afraid of not losing weight ever again.

6) Drink green tea after every meal. This tasty tea will help you in achieving your goal in less than a month. It also has other great nutrients that will help you in maintenance of your health.

7) Run before your first meal. This is very important because it boosts your energy and it is also a more effective way of burning calories.

8) Replace one meal with fruits.

9) Eat healthy carbohydrates. Carbs like nuts or avocado are great for weight loss.

10) Drink water while eating If you drink water while eating a delicious slice of pizza, it is proven that eventually, youll get bored of it and stop eating.

11) Dont stay calm for your metabolism to work at its best, you should be in movement constantly.

12) Make your own food If someone else makes your dinner it is more likely that you are going to eat it all.

13) Stop making excuses Dont think you can make excuse for eating unhealthy or not exercising. It will all stop you from achieving your goal. Mistakes happen, but you should never stop.

14) Motivation: Lastly, the most important thing is to be motivated through entire weight loss journey. Find some inspirational quotes or pictures to keep you motivated. But remember you, yourself should be your biggest motivation.

Lots of people say that weight loss is 80% diet and 20% exercise. Even though it is kind of correct, to stay on the right track you should focus on your diet and exercise. Without diet and exercise, there is no result.

Go to the gym, or any other exercise that you should be preferably done in the morning. The reason being that after you take your daily meals, your body starts to become heavy, which will limit you from exercising to a good extent.

Morning time is the best and fresh time. You can take your protein shakes with you to the gym if you are not affected by its contents. Whey or Casein proteins are high sources of proteins derived from milk. You should also keep in mind that your protein powder is a renowned company.

15) Avoid fat burners and any kinds of steroids, They might bring you immediate effect but can surely cause you long time consequences.

16) Your breakfast should be heavy, lunch a little bit less and the dinner should be the lightest. Night time is for sleep and because there is no physical activity at rest time, so the dinner should be light.

17) Consume oats. They are rich in fiber and favor fat loss.

18) Avoid egg yolks and stuff like butter, ghee, fast foods, etc.

19) Consider exercise, if you go to the gym, you can go for sit-ups, ab crunches, squats, deadlifts, etc. for losing weight, especially your belly fat. And if you are not a student in the gym,you can go for crunches and sit-ups along with the plank exercise, some running, some jumping, etc.

Summarizing all these, the important point to note is that you should try to give at least an hour of exercise daily to lose weight quickly and safely.

Here are some diet and exercise tips to make you stay on track


20) Have 1 cheat meal per week. You are not going to gain all weight back if you eat 1 cheat meal per week. It is just going to remind you that there is something waiting for you.

21) Ginger is amazing for weight loss, and you can drink it as an ingredient in your daily cup of tea or even slice it into a fruit salad.

22) Replace snacks with nuts as the are a tasty alternative for all those unhealthy snacks that you are used to eating. They fill you up quickly and have loads of healthy benefits.

23) Dont starve yourself, if you dont eat anything for some period of time, your body will go into starvation mode and once you start eating normally you will gain all the weight back again.


24) Cardio has always been known to be the best type of exercise for burning fats and calories. Exercises like running or cycling will show great results in no time.

25) Light weights If you want to tone certain parts of your body, lifting light weights will help you lose weight in places that you want.

26) Dont overdo yourself This is very important because a lot of exercising in once can lead to muscle pain or even worse. Do as much as you can and stop when you need to.

Now you might be thinking, what are some healthy food items that will help you to lose weight. Many of us might be vegetarians and many, non- vegetarians. So, combining foods for both the category of people, we can prepare a huge list of healthy foods.

These include green vegetables, cruciferous vegetables, fish, chicken breast, beef, beans and legumes, tuna, broccoli, cabbage, cauliflower, almonds, avocados, cottage cheese, etc.

27) Choose food with high protein content and less fat. There are two types of fats, one being good fat and the other being bad fat. Good fats are monosaturated fats. Their primary source is olive oil. It helps to reduce bad fat in your body.

Good fat also includes polyunsaturated fats found in fish, sunflower oil, nuts and corn. Lastly, good fats include Omega-3 polyunsaturated fats that are found in fishes like salmon or in vegetable oil.

Avoid Bad Fats

28) Avoid bad fats, which include Saturated fats and Trans fat. Saturated fats are found in butter, hard cheese, coconut oil, etc. And Trans fat is found in Dairy products, margarine, etc.

A lot of people ask the same question: What to eat to lose weight. Some think its all about calories, but that is not the case here.

Here is a list of foods you should eat if on a weight loss regime:

29) Fresh fruits:Fresh fruits, especially the ones with loads of water content are great for weight loss as they provide you sugar as well and your body needs it to be fully function.

30)Raw vegetables: Even though some raw vegetables are not as tasty as they taste after being cooked or fried, raw vegetables have all important nutrients that your body needs for its healthy functioning.

31) Nuts:Nuts are the best thing you can eat while on a diet but do not consume nuts excessively.

32)Fish: Fish is a great alternative to meat, and it is way healthier than red meat or bologna.

33)Eggs: There are a lot of diets that include eating even up to 12 eggs a day. But to keep it healthy, one egg a day is probably the best way to go. It has a lot of great benefits and will also help you with weight loss.

34)Cinnamon If you only put 1 teaspoon of cinnamon in your cup of green tea then you can see a major difference in your weight in less than a month.

35) Honey: Last but not the least, honey. It is a great sugar alternative for your hot beverages or even when you need something sweet. It is healthy and tastes well mixed with cinnamon and ginger. Honey can be used as a substitute for sugar in majorly all delicacies.

Finally, a word of recommendation would include the fact that eat small meals at regular intervals and do not be lethargic in your daily routines. It will not only help in weight loss but, will also make you feel healthy and stress free.

To conclude, diet and exercise do not exist only for people who want to lose weight. These do have a major impact on your overall health and your entire appearance. People who eat healthy and exercise regularly, usually have a healthier life, longer hair, cleaner and glowing skin, longer nails and obviously a much longer life span. Also, since it is proven that people with healthy lifestyle live longer, so it is now your responsibility and job to decide, whether you want to continue living your life as you are living now, or do you want to improve yourself as a person and give your body a chance to shine in its full glow and live longer.

Finally, after all, the discussion, and after getting a clear idea on how to lose weight quickly and safely, you should keep in mind that success does not come to you without hard work.If you follow the correct steps, you will obviously reach the topmost floor. So, work hard and get yourself motivated by watching some weight transformation videos on the internet.

Always do follow the advice of an experienced health expert. Last, but not the least, your motto should be STAY LEAN AND STAY FIT.

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35 Easy Steps: How to Lose Weight in 2 Weeks – Fitness-Spell

Exercise – Wikipedia

Feb, 17th 2019 9:41 am, Article Recommended by Dr. J. Smith

Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness.[1] It is performed for various reasons, including increasing growth and development, preventing aging, strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, improving health[2] and also for enjoyment. Many individuals choose to exercise outdoors where they can congregate in groups, socialize, and enhance well-being.[3]

Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body:[4]

Physical exercise can also include training that focuses on accuracy, agility, power, and speed.[8]

Sometimes the terms ‘dynamic’ and ‘static’ are used.[citation needed] ‘Dynamic’ exercises such as steady running, tend to produce a lowering of the diastolic blood pressure during exercise, due to the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the systolic pressure to rise significantly, albeit transiently, during the performance of the exercise.[9]

Physical exercise is important for maintaining physical fitness and can contribute to maintaining a healthy weight, regulating digestive health, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system. Some studies indicate that exercise may increase life expectancy and the overall quality of life.[11] People who participate in moderate to high levels of physical exercise have a lower mortality rate compared to individuals who by comparison are not physically active.[12] Moderate levels of exercise have been correlated with preventing aging by reducing inflammatory potential.[13] The majority of the benefits from exercise are achieved with around 3500 metabolic equivalent (MET) minutes per week.[14] For example, climbing stairs 10 minutes, vacuuming 15 minutes, gardening 20 minutes, running 20 minutes, and walking or bicycling for transportation 25 minutes on a daily basis would together achieve about 3000 MET minutes a week.[14] A lack of physical activity causes approximately 6% of the burden of disease from coronary heart disease, 7% of type 2 diabetes, 10% of breast cancer and 10% of colon cancer worldwide.[15] Overall, physical inactivity causes 9% of premature mortality worldwide.[15]

Individuals can increase fitness following increases in physical activity levels.[16] Increases in muscle size from resistance training is primarily determined by diet and testosterone.[17] This genetic variation in improvement from training is one of the key physiological differences between elite athletes and the larger population.[18][19] Studies have shown that exercising in middle age leads to better physical ability later in life.[20]

Early motor skills and development have also shown to be related to physical activity and performance later in life. Children who have more proficient motor skills early on are more inclined to being physically active, and thus tend to perform well in sports and have better fitness levels. Early motor proficiency has a positive correlation to childhood physical activity and fitness levels, while less proficiency in motor skills results in a tendency to partake in a more sedentary lifestyle.[21]

A 2015 meta-analysis demonstrated that high intensity training improved stamina more than lower intensity endurance training.[22]

The beneficial effect of exercise on the cardiovascular system is well documented. There is a direct correlation between physical inactivity and cardiovascular mortality, and physical inactivity is an independent risk factor for the development of coronary artery disease. Low levels of physical exercise increase the risk of cardiovascular diseases mortality.[23]

Children who participate in physical exercise experience greater loss of body fat and increased cardiovascular fitness.[24] Studies have shown that academic stress in youth increases the risk of cardiovascular disease in later years; however, these risks can be greatly decreased with regular physical exercise.[25] There is a dose-response relation between the amount of exercise performed from approximately 7002000kcal of energy expenditure per week and all-cause mortality and cardiovascular disease mortality in middle-aged and elderly populations. The greatest potential for reduced mortality is in the sedentary who become moderately active. Studies have shown that since heart disease is the leading cause of death in women, regular exercise in aging women leads to healthier cardiovascular profiles. Most beneficial effects of physical activity on cardiovascular disease mortality can be attained through moderate-intensity activity (4060% of maximal oxygen uptake, depending on age). Persons who modify their behavior after myocardial infarction to include regular exercise have improved rates of survival. Persons who remain sedentary have the highest risk for all-cause and cardiovascular disease mortality.[26] According to the American Heart Association, exercise reduces the risk of cardiovascular diseases, including heart attack and stroke.[23]

Although there have been hundreds of studies on physical exercise and the immune system, there is little direct evidence on its connection to illness.[27] Epidemiological evidence suggests that moderate exercise has a beneficial effect on the human immune system; an effect which is modeled in a J curve. Moderate exercise has been associated with a 29% decreased incidence of upper respiratory tract infections (URTI), but studies of marathon runners found that their prolonged high-intensity exercise was associated with an increased risk of infection occurrence.[27] However, another study did not find the effect. Immune cell functions are impaired following acute sessions of prolonged, high-intensity exercise, and some studies have found that athletes are at a higher risk for infections. Studies have shown that strenuous stress for long durations, such as training for a marathon, can suppress the immune system by decreasing the concentration of lymphocytes.[28] The immune systems of athletes and nonathletes are generally similar. Athletes may have slightly elevated natural killer cell count and cytolytic action, but these are unlikely to be clinically significant.[27]

Vitamin C supplementation has been associated with lower incidence of upper respiratory tract infections in marathon runners.[27]

Biomarkers of inflammation such as C-reactive protein, which are associated with chronic diseases, are reduced in active individuals relative to sedentary individuals, and the positive effects of exercise may be due to its anti-inflammatory effects. In individuals with heart disease, exercise interventions lower blood levels of fibrinogen and C-reactive protein, an important cardiovascular risk marker.[29] The depression in the immune system following acute bouts of exercise may be one of the mechanisms for this anti-inflammatory effect.[27]

A systematic review evaluated 45 studies that examined the relationship between physical activity and cancer survival rates. According to the review, “[there] was consistent evidence from 27 observational studies that physical activity is associated with reduced all-cause, breast cancerspecific, and colon cancerspecific mortality. There is currently insufficient evidence regarding the association between physical activity and mortality for survivors of other cancers.”[30] Although there is only limited scientific evidence on the subject, people with cancer cachexia are encouraged to engage in physical exercise.[31] Due to various factors, some individuals with cancer cachexia have a limited capacity for physical exercise.[32][33] Compliance with prescribed exercise is low in individuals with cachexia and clinical trials of exercise in this population often suffer from high drop-out rates.[32][33]

The neurobiological effects of physical exercise are numerous and involve a wide range of interrelated effects on brain structure, brain function, and cognition.[34][35][36][37] A large body of research in humans has demonstrated that consistent aerobic exercise (e.g., 30minutes every day) induces persistent improvements in certain cognitive functions, healthy alterations in gene expression in the brain, and beneficial forms of neuroplasticity and behavioral plasticity; some of these long-term effects include: increased neuron growth, increased neurological activity (e.g., c-Fos and BDNF signaling), improved stress coping, enhanced cognitive control of behavior, improved declarative, spatial, and working memory, and structural and functional improvements in brain structures and pathways associated with cognitive control and memory.[34][35][36][37][38][39][40][41][42][43] The effects of exercise on cognition have important implications for improving academic performance in children and college students, improving adult productivity, preserving cognitive function in old age, preventing or treating certain neurological disorders, and improving overall quality of life.[34][44][45]

In healthy adults, aerobic exercise has been shown to induce transient effects on cognition after a single exercise session and persistent effects on cognition following regular exercise over the course of several months.[34][43][46] People who regularly perform aerobic exercise (e.g., running, jogging, brisk walking, swimming, and cycling) have greater scores on neuropsychological function and performance tests that measure certain cognitive functions, such as attentional control, inhibitory control, cognitive flexibility, working memory updating and capacity, declarative memory, spatial memory, and information processing speed.[34][38][40][42][43][46] The transient effects of exercise on cognition include improvements in most executive functions (e.g., attention, working memory, cognitive flexibility, inhibitory control, problem solving, and decision making) and information processing speed for a period of up to 2hours after exercising.[46]

Aerobic exercise induces short- and long-term effects on mood and emotional states by promoting positive affect, inhibiting negative affect, and decreasing the biological response to acute psychological stress.[46] Over the short-term, aerobic exercise functions as both an antidepressant and euphoriant,[47][48][49][50] whereas consistent exercise produces general improvements in mood and self-esteem.[51][52]

Regular aerobic exercise improves symptoms associated with a variety of central nervous system disorders and may be used as an adjunct therapy for these disorders. There is clear evidence of exercise treatment efficacy for major depressive disorder and attention deficit hyperactivity disorder.[44][49][53][54][55][56] The American Academy of Neurology’s clinical practice guideline for mild cognitive impairment indicates that clinicians should recommend regular exercise (two times per week) to individuals who have been diagnosed with this condition.[57] Reviews of clinical evidence also support the use of exercise as an adjunct therapy for certain neurodegenerative disorders, particularly Alzheimers disease and Parkinson’s disease.[58][59][60][61][62][63] Regular exercise is also associated with a lower risk of developing neurodegenerative disorders.[61][64] A large body of preclinical evidence and emerging clinical evidence supports the use of exercise therapy for treating and preventing the development of drug addictions.[65][66][67][68][69] Regular exercise has also been proposed as an adjunct therapy for brain cancers.[70]

A number of medical reviews have indicated that exercise has a marked and persistent antidepressant effect in humans,[38][49][50][53][71][72] an effect believed to be mediated through enhanced BDNF signaling in the brain.[41][53] Several systematic reviews have analyzed the potential for physical exercise in the treatment of depressive disorders. The 2013 Cochrane Collaboration review on physical exercise for depression noted that, based upon limited evidence, it is more effective than a control intervention and comparable to psychological or antidepressant drug therapies.[71] Three subsequent 2014 systematic reviews that included the Cochrane review in their analysis concluded with similar findings: one indicated that physical exercise is effective as an adjunct treatment (i.e., treatments that are used together) with antidepressant medication;[53] the other two indicated that physical exercise has marked antidepressant effects and recommended the inclusion of physical activity as an adjunct treatment for mildmoderate depression and mental illness in general.[49][50] One systematic review noted that yoga may be effective in alleviating symptoms of prenatal depression.[73] Another review asserted that evidence from clinical trials supports the efficacy of physical exercise as a treatment for depression over a 24month period.[38]

A 2015 review of clinical evidence which included a medical guideline for the treatment of depression with exercise noted that the available evidence on the effectiveness of exercise therapy for depression suffers from some limitations;[54] nonetheless, it stated that there is clear evidence of efficacy for reducing symptoms of depression.[54] The review also noted that patient characteristics, the type of depressive disorder, and the nature of the exercise program all affect the antidepressant properties of exercise therapy.[54] A meta-analysis from July 2016 concluded that physical exercise improves overall quality of life in individuals with depression relative to controls.[44]

Continuous aerobic exercise can induce a transient state of euphoria, colloquially known as a “runner’s high” in distance running or a “rower’s high” in crew, through the increased biosynthesis of at least three euphoriant neurochemicals: anandamide (an endocannabinoid),[74] -endorphin (an endogenous opioid),[75] and phenethylamine (a trace amine and amphetamine analog).[76][77][78]

Preliminary evidence from a 2012 review indicated that physical training for up to four months may increase sleep quality in adults over 40 years of age.[79] A 2010 review suggested that exercise generally improved sleep for most people, and may help with insomnia, but there is insufficient evidence to draw detailed conclusions about the relationship between exercise and sleep.[80] A 2018 systematic review and meta-analysis suggested that exercise can improve sleep quality in people with insomnia.[81]

Too much exercise can be harmful. Without proper rest, the chance of stroke or other circulation problems increases,[82] and muscle tissue may develop slowly. Extremely intense, long-term cardiovascular exercise, as can be seen in athletes who train for multiple marathons, has been associated with scarring of the heart and heart rhythm abnormalities.[83][84][85] Specifically, high cardiac output has been shown to cause enlargement of the left and right ventricle volumes, increased ventricle wall thickness, and greater cardiac mass. These changes further result in myocardial cell damage in the lining of the heart, leading to scar tissue and thickened walls. During these processes, the protein troponin increases in the bloodstream, indicating cardiac muscle cell death and increased stress on the heart itself.[86]

Inappropriate exercise can do more harm than good, with the definition of inappropriate varying according to the individual. For many activities, especially running and cycling, there are significant injuries that occur with poorly regimented exercise schedules. Injuries from accidents also remain a major concern,[87] whereas the effects of increased exposure to air pollution seem only a minor concern.[88][89]

In extreme instances, over-exercising induces serious performance loss. Unaccustomed overexertion of muscles leads to rhabdomyolysis (damage to muscle) most often seen in new army recruits.[90] Another danger is overtraining, in which the intensity or volume of training exceeds the body’s capacity to recover between bouts. One result of detrimental overtraining is suppressed immune function, with an increased incidence of upper respiratory tract infection (URTI). An increased incidence of URTIs is also associated with high volume/intensity training, as well as with excessive exercise (EE), such as in a marathon.[91] Marathon training requires the runner to build their intensity week to week which makes them more susceptible to injury the more they increase their mileage. A study shows that in the last 1015 years up to 90% of marathon runners have suffered a physical injury from their training.[92]

Stopping excessive exercise suddenly may create a change in mood. Exercise should be controlled by each body’s inherent limitations. While one set of joints and muscles may have the tolerance to withstand multiple marathons, another body may be damaged by 20 minutes of light jogging. This must be determined for each individual.

Too much exercise may cause a woman to cease menstruation, a symptom known as amenorrhea.[93]

Resistance training and subsequent consumption of a protein-rich meal promotes muscle hypertrophy and gains in muscle strength by stimulating myofibrillar muscle protein synthesis (MPS) and inhibiting muscle protein breakdown (MPB).[94][95] The stimulation of muscle protein synthesis by resistance training occurs via phosphorylation of the mechanistic target of rapamycin (mTOR) and subsequent activation of mTORC1, which leads to protein biosynthesis in cellular ribosomes via phosphorylation of mTORC1’s immediate targets (the p70S6 kinase and the translation repressor protein 4EBP1).[94][96] The suppression of muscle protein breakdown following food consumption occurs primarily via increases in plasma insulin.[94][97][98] Similarly, increased muscle protein synthesis (via activation of mTORC1) and suppressed muscle protein breakdown (via insulin-independent mechanisms) has also been shown to occur following ingestion of -hydroxy -methylbutyric acid.[94][97][98][99]

Aerobic exercise induces mitochondrial biogenesis and an increased capacity for oxidative phosphorylation in the mitochondria of skeletal muscle, which is one mechanism by which aerobic exercise enhances submaximal endurance performance.[100][94][101] These effects occur via an exercise-induced increase in the intracellular AMP:ATP ratio, thereby triggering the activation of AMP-activated protein kinase (AMPK) which subsequently phosphorylates peroxisome proliferator-activated receptor gamma coactivator-1 (PGC-1), the master regulator of mitochondrial biogenesis.[94][101][102]

Developing research has demonstrated that many of the benefits of exercise are mediated through the role of skeletal muscle as an endocrine organ. That is, contracting muscles release multiple substances known as myokines which promote the growth of new tissue, tissue repair, and multiple anti-inflammatory functions, which in turn reduce the risk of developing various inflammatory diseases.[116] Exercise reduces levels of cortisol, which causes many health problems, both physical and mental.[117] Endurance exercise before meals lowers blood glucose more than the same exercise after meals.[118] There is evidence that vigorous exercise (9095% of VO2 max) induces a greater degree of physiological cardiac hypertrophy than moderate exercise (40 to 70% of VO2 max), but it is unknown whether this has any effects on overall morbidity and/or mortality.[119] Both aerobic and anaerobic exercise work to increase the mechanical efficiency of the heart by increasing cardiac volume (aerobic exercise), or myocardial thickness (strength training). Ventricular hypertrophy, the thickening of the ventricular walls, is generally beneficial and healthy if it occurs in response to exercise.

The effects of physical exercise on the central nervous system are mediated in part by specific neurotrophic factor hormones that are released into the blood stream by muscles, including BDNF, IGF-1, and VEGF.[35][51][120][121][122][123]

Multiple component community-wide campaigns are frequently used in an attempt to increase a population’s level of physical activity. A 2015 Cochrane review, however, did not find evidence supporting a benefit.[124] The quality of the underlying evidence was also poor.[124] However, there is some evidence that school-based interventions can increase activity levels and fitness in children.[16] Another Cochrane review found some evidence that certain types of exercise programmes, such as those involving gait, balance, co-ordination and functional tasks, can improve balance in older adults.[125] Following progressive resistance training, older adults also respond with improved physical function.[126] Survey of brief interventions promoting physical activity found that they are cost-effective, although there are variations between studies.[127]

Environmental approaches appear promising: signs that encourage the use of stairs, as well as community campaigns, may increase exercise levels.[128] The city of Bogot, Colombia, for example, blocks off 113 kilometers (70mi) of roads on Sundays and holidays to make it easier for its citizens to get exercise. Such pedestrian zones are part of an effort to combat chronic diseases and to maintain a healthy BMI.[129][130]

To identify which public health strategies are effective, a Cochrane overview of reviews is in preparation.[131]

Physical exercise was said to decrease healthcare costs, increase the rate of job attendance, as well as increase the amount of effort women put into their jobs.[132] There is some level of concern about additional exposure to air pollution when exercising outdoors, especially near traffic.[133]

Children will mimic the behavior of their parents in relation to physical exercise. Parents can thus promote physical activity and limit the amount of time children spend in front of screens.[134]

Overweight children who participate in physical exercise experience greater loss of body fat and increased cardiovascular fitness. According to the Centers for Disease Control and Prevention in the United States, children and adolescents should do 60 minutes or more of physical activity each day.[135] Implementing physical exercise in the school system and ensuring an environment in which children can reduce barriers to maintain a healthy lifestyle is essential.

The European Commission’s Directorate General for Education and Culture (DG EAC) has dedicated programs and funds for Health Enhancing Physical Activity projects[136] within its Horizon 2020 and Erasmus+ program, as research showed that too many Europeans are not physically active enough. Financing is available for increased collaboration between players active in this field across the EU and around the world, the promotion of HEPA in the EU and its partner countries and the European Sports Week. The DG EAC regularly publishes a Eurobarometer on sport and physical activity.

Worldwide there has been a large shift towards less physically demanding work.[137] This has been accompanied by increasing use of mechanized transportation, a greater prevalence of labor saving technology in the home, and fewer active recreational pursuits.[137] Personal lifestyle changes however can correct the lack of physical exercise.

Research in 2015 indicates integrating mindfulness to physical exercise interventions increases exercise adherence, self-efficacy and also has positive effects both psychologically and physiologically.[138]

Exercising looks different in every country, as do the motivations behind exercising.[3] In some countries, people exercise primarily indoors, and in others, people primarily exercise outdoors. People may exercise for personal enjoyment, health and well-being, social interactions, competition or training, etc. These differences could potentially be attributed to geographic location, social tendencies, or otherwise.

In Colombia, citizens value and celebrate the outdoor environments of their country. In many instances, they utilize outdoor activities as social gatherings to enjoy nature and their communities. In Bogot, Colombia, a 70-mile stretch of road known as the Ciclova is shut down each Sunday for bicyclists, runners, rollerbladers, skateboarders and other exercisers to work out and enjoy their surroundings.[139]

Similarly to Colombia, citizens of Cambodia tend to exercise socially outside. In this country, public gyms have become quite popular. People will congregate at these outdoor gyms not only to utilize the public facilities, but also to organize aerobics and dance sessions, which are open to the public.[140]

Sweden has also begun developing outdoor gyms, called utegym. These gyms are free to the public and are often placed in beautiful, picturesque environments. People will swim in rivers, use boats, and run through forests to stay healthy and enjoy the natural world around them. This is especially possible in Sweden due to its geographical location.[141]

Chinese exercise, particularly in the retired community, seems to be socially grounded. In the mornings, dances are held in public parks; these gatherings may include Latin dancing, ballroom dancing, tango, or even the jitterbug. Dancing in public allows people to interact with those with whom they would not normally interact, allowing for both health benefits and social benefits.[142]

These sociocultural variations in physical exercise show how people in different geographic locations and social climates have varying motivations and methods of exercising. Physical exercise can improve health and well-being, as well as enhance community ties and appreciation of natural beauty.[3]

Proper nutrition is as important to health as exercise. When exercising, it becomes even more important to have a good diet to ensure that the body has the correct ratio of macronutrients while providing ample micronutrients, in order to aid the body with the recovery process following strenuous exercise.[143]

Active recovery is recommended after participating in physical exercise because it removes lactate from the blood more quickly than inactive recovery. Removing lactate from circulation allows for an easy decline in body temperature, which can also benefit the immune system, as an individual may be vulnerable to minor illnesses if the body temperature drops too abruptly after physical exercise.[144]

The benefits of exercise have been known since antiquity. Dating back to 65 BCE, it was Marcus Cicero, Roman politician and lawyer, who stated: “It is exercise alone that supports the spirits, and keeps the mind in vigor.”[145] Exercise was also seen to be valued later in history during the Early Middle Ages as a means of survival by the Germanic peoples of Northern Europe.[146]

More recently, exercise was regarded as a beneficial force in the 19th century. After 1860, Archibald MacLaren opened a gymnasium at the University of Oxford and instituted a training regimen for 12 military officials at the university. This regimen was later assimilated into the training of the British Army.[147] Several mass exercise movements were started in the early twentieth century as well. The first and most significant of these in the UK was the Women’s League of Health and Beauty, founded in 1930 by Mary Bagot Stack, that had 166,000 members in 1937.[148]

The link between physical health and exercise (or lack of it) was further established in 1949 and reported in 1953 by a team led by Jerry Morris.[149][150] Dr. Morris noted that men of similar social class and occupation (bus conductors versus bus drivers) had markedly different rates of heart attacks, depending on the level of exercise they got: bus drivers had a sedentary occupation and a higher incidence of heart disease, while bus conductors were forced to move continually and had a lower incidence of heart disease.[150]

Studies of animals indicate that physical activity may be more adaptable than changes in food intake to regulate energy balance.[151]

Mice having access to activity wheels engaged in voluntary exercise and increased their propensity to run as adults.[152] Artificial selection of mice exhibited significant heritability in voluntary exercise levels,[153] with “high-runner” breeds having enhanced aerobic capacity,[154] hippocampal neurogenesis,[155] and skeletal muscle morphology.[156]

The effects of exercise training appear to be heterogeneous across non-mammalian species. As examples, exercise training of salmon showed minor improvements of endurance,[157] and a forced swimming regimen of yellowtail amberjack and rainbow trout accelerated their growth rates and altered muscle morphology favorable for sustained swimming.[158][159] Crocodiles, alligators, and ducks showed elevated aerobic capacity following exercise training.[160][161][162] No effect of endurance training was found in most studies of lizards,[160][163] although one study did report a training effect.[164] In lizards, sprint training had no effect on maximal exercise capacity,[164] and muscular damage from over-training occurred following weeks of forced treadmill exercise.[163]

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Exercise – Wikipedia

Why go vegan? | The Vegan Society

Feb, 11th 2019 11:49 pm, Article Recommended by Dr. J. Smith

For the animals

Preventing the exploitation of animals is not the only reason for becoming vegan, but for many it remains the key factor in their decision to go vegan and stay vegan. Having emotional attachments with animals may form part of that reason, while many believe that all sentient creatures have a right to life and freedom. Specifics aside, avoiding animal products is one of the most obvious ways you can take a stand against animal cruelty and animal exploitation everywhere. A more detailed overview on why being vegan demonstrates true compassion for animals can be found here.

Well-planned vegan diets follow healthy eating guidelines, and contain all the nutrients that our bodies need. Both the British Dietetic Association and the American Academy of Nutrition and Dietetics recognise that they are suitable for every age and stage of life. Some research has linked vegan diets with lower blood pressure and cholesterol, and lower rates of heart disease, type 2 diabetes and some types of cancer.

Going vegan is a great opportunity to learn more about nutrition and cooking, and improve your diet. Getting your nutrients from plant foods allows more room in your diet for health-promoting options like whole grains, fruit, nuts, seeds and vegetables, which are packed full of beneficial fibre, vitamins and minerals.

From recycling our household rubbish to cycling to work, we’re all aware of ways to live a greener life. One of the most effective things an individual can do to lower their carbon footprint is to avoid all animal products. This goes way beyond the problem of cow flatulence!

The production of meat and other animal products places a heavy burden on the environment – from crops and water required to feed the animals, to the transport and other processes involved from farm to fork. The vast amount of grain feed required for meat production is a significant contributor to deforestation, habitat loss and species extinction. In Brazil alone, the equivalent of 5.6 million acres of land is used to grow soya beans for animals in Europe. This land contributes to developing world malnutrition by driving impoverished populations to grow cash crops for animal feed, rather than food for themselves. On the other hand, considerably lower quantities of crops and water are required to sustain a vegan diet, making the switch to veganism one of the easiest, most enjoyable and most effective ways to reduce our impact on the environment. For more on how veganism is the way forward for the environment, see our environmentsection.

Just like veganism is the sustainable option when it comes to looking after our planet, plant-based living is also a more sustainable way of feeding the human family. A plant-based diet requires only one third of the land needed to support a meat and dairy diet. With rising global food and water insecurity due to a myriad of environmental and socio-economic problems, there’s never been a better time to adopt a more sustainable way of living. Avoiding animal products is not just one of the simplest ways an individual can reduce the strain on food as well as other resources, it’s the simplest way to take a stand against inefficient food systems which disproportionately affects the poorest people all over the world. Read more here on how vegan diets can help people.

The suffering caused by the dairy and egg industry is possibly less well publicised than the plight of factory farmed animals. The production of dairy products necessitates the death of countless male calves that are of no use to the dairy farmer, as well as the premature death of cows slaughtered when their milk production decreases. Similarly, in the egg industry, even ‘ethical’ or ‘free range’ eggs involve the killing of the ‘unnecessary’ male chicks when just a day old.

It’s tempting to want to believe that the meat we eat is ethical, that our ‘food animals’ have lived full, happy lives and that they have experienced no pain or fear at the slaughterhouse. Yet the sad truth is that all living creatures (even those labelled ‘free range’ or ‘organic’) fear death, just as we do. No matter how they are treated when alive, they all experience the same fear when it comes to slaughter.

The good news is there IS something we can do about it. Every time we shop or order food in a restaurant – every time we eat – we can choose to help these animals. Every time we make the switch from an animal product to a vegan one we are standing up for farmed animals everywhere. Going vegan is easier than ever before with veganism becoming increasingly mainstream as more and more people from all walks of life discover the benefits of living this way.

It’stime to ask ourselves: if it is now possible to live a life that involves delicious food and drink, delivers better health, leaves a smaller carbon footprint and avoids killing other creatures – then why don’t we?

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Why go vegan? | The Vegan Society

Vegetarian Bodybuilding Bulking Diet

Feb, 11th 2019 11:47 pm, Article Recommended by Dr. J. Smith

Bulking means to put on muscle mass, which obviously is the primary fitness goal of bodybuilders whether vegetarian or non-vegetarian. To achieve this goal, they follow a strict exercise routine. In between, they are required to rest and to let their body regain the lost energy by consuming foods that promote faster muscle growth.

However, there is a huge difference between non-vegetarian and vegetarian bodybuilding bulking diet. Traditional bulking diets are rich in proteins as these are gained from meats including chicken, tuna, and beef, etc. But, vegetarian and vegan bodybuilders need to rely upon no-meat and plant-based diet. Therefore, it is extremely important for vegan bodybuilders to incorporate most suitable foods to encourage muscle growth.

In order to increase muscle mass and bulk up, the most important nutrient that you need to consume is protein, which is responsible to aid muscle growth, recovery and repair. Although for adults the daily average protein required per kg of body weight is 0.8g, bodybuilders and athletes need 2g of protein per kg of body weight because they undergo extensive strength-training. So, if you weigh 91kg or 200lbs, then ideally, you need to consume 180g protein on a daily basis.

Furthermore, you need to intake sufficient amounts of carbohydrates as well so that you receive optimal energy. Carbohydrates are an excellent source of obtaining healthy saturated fats, vitamin absorption, and production of hormones. Typical vegan bodybuilding bulking diet should contain 50% carbohydrates, 30% protein and 20% fat.

Vegetarian and vegan bodybuilders need a higher amount of calories than average adults to bulk up. It isnt too surprising for it? The reason is that since vegans and vegetarians are on an all-plants and no-meat diet, so they need more calories because fresh fruits and veggies do not offer rich calorie count. But, this doesnt mean you cannot bulk up simply because vegan is a low-calorie diet. The good news is that there are certain food sources that offer a high amount of calories and are perfect for bulking up. These include beans, plant oils, nuts and soy products.

Vegetarian bodybuilders need to eat at least eight meals per day to maintain the required calorie count and compensate for the lost energy and the calories burnt during the workout. It is important to note that to bulk up, bodybuilders need to undergo strength training and to remain energized and healthy, they must increase calorie intake. Wondering how many calories your body needs daily? Use an online calculator for this purpose; just provide information about your age, weight, gender, size, fitness goals and activity level and you will receive a number of recommended calories. To bulk up, add between 200 to 500 calories to that figure.

Your bulking diet MUST include nuts, seeds, quinoa, dried beans, tofu, lentils, and hemp powder. Moreover, you need to incorporate carbohydrates rich foods as well including fruits, starchy veggies, and whole grains to receive the maximum number of essential nutrients and fat content. Healthy and unsaturated fat content can also be obtained from flaxseed oil or ground flaxseed, peanut butter, hummus, and avocados while other sources of fat include seaweed, vegan energy bars and seitan. Vegan bodybuilding supplements like protein powder can also be consumed to bulk up.

You should ideally start your day with a fruit smoothie by blending together seasonal fresh fruits like berries, apples, bananas, etc., and hemp powder. Along with the smoothie, you can take a bowl of oatmeal or make a sandwich of wholegrain bread with hummus.

As mentioned above, you need to consume at least 7-8 meals per day to bulk up. So, as your mid-morning snack, you can take a vegan energy bar with mixed nuts or dried fruits.

At lunchtime, feed yourself a large portion of roasted veggies, tofu, quinoa and olive oil.

Mid-afternoon meal can include nut butter, fresh fruits or a bagel.

For dinner, how about a bowl of delicious lentil soup, a burrito, tortilla made with whole wheat flour, or brown rice with black beans and avocado?

Bulking up on a vegan diet is definitely challenging, which is why many bodybuilders switch to supplementation options. Since steroids are prohibited from consumption, vegan bodybuilders need to rely upon strength training, nutritional diet and an active daily routine to achieve bulking up goals. If you have sufficient know-how of the right techniques to bulk up naturally, then you can develop impressive muscle mass without using steroids or chemical-laden supplements. The following tips will help you bulk up in a natural way.


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Vegetarian Bodybuilding Bulking Diet