Calcium-fortified plant milks and yoghurts:
In order to achieve your recommended daily allowance of calcium, opt for fortified varieties with vitamins B12 and D.
Spirulina chlorella are sources of complete protein that aren’t animal-based, they have added bonus of containing Docosahexaenoic Acid (DHA), the most active Omega-3 fatty acid.
Spelt, amaranth, brown rice protein and quinoa (technically a seed) are all great sources of complex carbs, fibre, iron, B-vitamins and are especially high in protein.
Sprouted and fermented plant foods:
Tempeh, miso, sauerkraut and kimchi all contain probiotics and vitamin K2.
Fruits and vegetables:
Leafy greens such as spinach, kale and bok choy are both particularly high in iron, calcium and other key nutrients.
WHAT ARE THE HEALTH BENEFITS OF A PLANT-BASED DIET?
Plant-based diets have an array of health benefits including a 15% lower risk of developing or dying from cancer, reducing symptoms of arthritis and reduced risk of developing Alzheimer’s disease.
Those that follow a plant-based diet also tend to be slimmer than those who don’t, with studies demonstrating vegans have a lower body mass index (BMI) than non-vegans.
This lower BMI trend may be caused by a higher dietary fibre with a vegan diet intake which can make you feel fuller.
For such health benefits to come to fruition, a well-planned diet that limits processed foods and embraces organic and nutrient-rich ones is crucial.
Those who follow poorly planned plant-based diets – just as with badly planned omnivore diets – are at risk of certain nutrient deficiencies.
These include a significantly higher risk of having inadequate levels of vitamin B12, vitamin D, omega-3s, iodine, iron, calcium and zinc.
These nutritional requirements are particularly important for children and pregnant women as development can be hindered through nutritional deficiencies.
There are however particular elements that every plant-based diet should be aware of.
5 POTENTIAL PLANT-BASED NUTRITIONAL DEFICIENCIES
A common concern amongst plant-based diets is a lack of sufficient protein.
Higher protein diets promote muscle strength and satiety. Protein is, of course, vital for muscle and bone health but also for our cellular structure, even affecting our skin and hair.
With about 20% of the human body made up of protein and as our bodies don’t store protein, it’s important to get an adequate amount from your diet every single day.
Thankfully, there are plenty of delicious, protein-rich plant-based foods to consider including tofu, lentils, quinoa, hemp, chia and beans.
That Protein is a plant-based range of organic super proteins that are all organic and cold pressed and an excellent and easy way to add protein and nutrition to your vegan diet.
You can add to all your fav recipes or make protein shakes. It is also important to vary your sources of protein throughout the day, as each provides different amino acids, vitamins and minerals that are all uniquely important for your health.
Vitamin B12 is a water-soluble vitamin that is involved in the function of every cell in the body.
It is particularly important in the formation of blood and the function of the brain.
As B12 is critical for life is by far the most important nutrient that plant-based eaters must be concerned with.
Palmyra Nectar is an excellent way to get B12 and a range of B vitamins into a vegan diet as this sweet superfood is extremely high in all the B Vits. Nutritional Yeast like Marmite will also add B12.
The type of Vitamin D we get from the sun isn’t always enough, especially in colder countries such as the UK.
This issue is so apparent that it is now widely recommended that everyone supplements with vitamin D in winter months.
With studies suggesting vegans are up to 74% more likely to be deficient than meat eaters, fortified milk alternatives should be consumed.
Omega-3 containing foods, especially those high in alpha-linolenic acid (ALA), can help the body produce longer-chain omega-3s such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Foods rich in Omega-3 include hemp, flaxseeds, walnuts and soybeans.
A daily intake of 200–300mg of EPA and DHA from an algae oil supplement is an alternative preventive measure against Omega-3 deficiency.
Despite a plentiful dark leafy green diet, without vitamin C very little iron is absorbed and any benefits won’t be obtained.
Additionally, the type of iron in plant-based sources contain non-haem iron which is very difficult to be absorbed effectively.
With too much iron causing serious health complications, iron supplementation should only be considered where there is documented deficiency.
If these potential deficiencies are enough to consider a completely plant-based diet one step too far, meat-free Mondays are a great way to dip your toe in the water.
Performing regular muscle fitness targeted exercises is important in maintaining and building stronger bones.
Over the past few years, TRX-suspension training has had very little scientific research to back up its effectiveness in obtaining great muscular fitness.
Before we jump over to the real reason why you are here, it is important to know a few significant information on muscular fitness that would really help boost your overall fitness thus getting a better understanding of muscular fitness.
What is the definition of muscular fitness?
This is the ability of the body muscles to be able to contract continuously and endure a long period of contraction without beginning to resist muscular fatigue.
The body muscles are designed to providing a good power strength that is able to sustain locomotion and overcome force for a longer period of time.
Muscular strength is part of the main components of fitness.
What does it mean to be a fit person?
Most people think that being fit is the ability to be able to do over 50 push-ups or being able to compete in sporting/athletic events.
However, this is not the case!
Being fit is the ability to be able to possess the 5 main components of fitness.
Why Are 5 Components Of Fitness Important?
Cardio-Respiratory Endurance Fitness.
This refers to the body’s ability to efficiently deliver nutrients and oxygen to the working muscles and transporting waste materials from the cells.
This fitness component helps reduce the risk of lung cancer, heart disease, stroke and type 2 Diabetes.
It also improves the condition of your heart and lungs.
Muscular Strength Fitness.
Helps in injury prevention.
Reduces the risk of osteoporosis by strengthening your bones.
Prevent chronic diseases.
Helps in getting good body posture and strengthening body tendons and ligaments.
Helps decrease your resting heart rate.
Very effective in burning excess calories.
Lowers your blood pressure.
Improve body stamina.
This is your body’s fat percentage.
Helps to lower cholesterol level.
It helps prevent angina.
Reduce the risk of diseases such as cancer, heart attack and stroke.
Improves your breathing and mobility.
Improve your blood sugar level.
It reduces the risk of getting injuries, muscle soreness and muscle pain.
Reduces joint degeneration.
Improve muscle coordination and your overall performance during the day.
Increase the supply of blood and nutrients to your body tissues.
TRX-suspension training has always raised questions of its effectiveness in building muscular strength, leading to doubtful conclusions.
The American Council Of Sports led by Dr Stuart McGill on spinal health and suspension training and research carried out by the military on Muscle Activation studies wanted proof once and for all if it is truly effective.
Summary of The American Council of Sports Research.
The American Council of Sports Research commissioned a study of 16 men and women ranging from 21 to 71 years old, for the purpose of looking for the long-term effects of TRX suspension training.
The group did 60 minutes of TRX sessions three times a week for 8 weeks, their various health markers and physical fitness were measured both after and before the research program.
The body fat percentage and resting blood pressure decreased.
They improved their muscle strength and endurance.
The overall results suggest that the individual’s adherence to the suspension training program is more likely to decrease the likelihood of cardiovascular disease.
Although it is true some people have criticized suspension training mainly because it requires a lot of balancing and core strength, which might sometimes lead to injury without proper instructions as said by Cedric X. Bryant a PHD and ACE chief science officer.
But this doesn’t necessarily give a solid reason to avoid TRX suspension workouts.
Beginners should take time to master techniques or train with a qualified instructor or even train with those guys who are already used to this kind of training, so as to help you master the techniques.
During this period it became very obvious that by just using TRX straps I could tell which parts of my body was weak and which part needed more work, since TRX suspension straps literally work for every single part of your body from your legs to arms to your chest, core and glutes.
Throughout these sessions we never repeated a workout, we were constantly shown new ways of using the suspension straps.
Was my knee problem sorted? Absolutely yes.
My legs feel stronger and my core stability has greatly improved.
In addition, my body fat decreased from 16.1% to 14% and I lost 3cm around my stomach and waist.