12 Nutrition Tips for Vegetarian Bodybuilders

Vegetarianism and bodybuilding don’t mix, right? This may have been the consensus in the past, but today, an increasing number of people are choosing to become vegetarian, including bodybuilders, and athletes.

One of the first questions that people ask in regards to a body builder being vegetarian is:

“How do you get enough protein and calories in your diet to maintain your muscle mass?”

It’s no secret that eating a large amount of protein (more than 1 gram of protein per pound of bodyweight per day) is vital to a bodybuilder’s success. We also know that to eat such a high amount of protein, bodybuilders need to eat a diet that is high in meat.

So, how do vegetarian bodybuilders do it? How do they maintain their physiques? How do they keep up their energy levels?

Here are 12 tips that will help vegetarian bodybuilders in the gym and in the kitchen:

1) Make sure you are eating enough calories: Keep track of the amount of calories you are consuming. Since fruits and vegetables tend to have fewer calories than meat, you will need to increase how much you eat.
2) Eat quality calories: Limit your consumption of refined and processed foods.
3) Eat more chickpeas and legumes: This is one of the key sources of protein for vegetarians.
4) Consume lots of egg whites: Egg whites are a great source of protein. They are diverse, can be cooked on their own, used in shakes, baking, and many other ways to boost your protein consumption.
5) Eat quinoa instead of rice: Quinoa is similar to rice with the added benefit of having more protein.
6) Eat more nuts: This is a perfect snack to boost your energy and consume healthy fats.
7) Watch your activity level: With it being more difficult for you to meet your protein consumption goals, limit your workouts to ensure you are not burning muscle mass.
8) Invest in BCAAs: This will help you maintain your muscle mass and prevent loss.
9) Increase consumption of essential fatty acids: Increase supplementation with Omega-3s, flaxseed oil and other EFAs to keep up your energy levels.
10) Supplement with iron: Meat is a main source of iron, and many vegetarians lack iron in their diet. Consider adding an iron supplement to your diet.
11) Research protein-rich foods: Meat is not the only source of protein. There are many other good sources of protein you can add to your diet, including tofu, soy, oatmeal, seeds, edamame, spinach, broccoli, peanut butter, and more.
12) Supplement, supplement, and supplement: Find a good protein supplement and use it regularly to ensure you are meeting your protein needs.

Being a successful vegetarian bodybuilder is possible. You will just need to work harder to increase your protein levels and get your nutrition in order.

Weight Loss on a Low-Carb Diet

Losing weight is one of the most strenuous tasks that overweight people face in their weight loss journey. Many of the people are not educated in this sector and end up following diets that do more harm than good. Yes, there are certain diets specifically tailored for certain body shapes, but if you want to lose weight quickly and effectively, then low-carb diets are the one to follow.

Low-carb Diet

A low-carb diet is the one that is moderately, or sometimes extremely, low on carbohydrates that are found in abundance in grains, fruits, starchy vegetables, wheat products and pasta. Being low on the carbohydrates, this diet is excessively high in proteins and fat derived from the animal and the vegetables alike.

How a Low-carb Diet Works?

The intake of the products high in carbohydrates causes the insulin levels to spike. The high amount of insulin locks the fat which leads to the burning of the glucose instead of the fat.

A person loses the most weight during the initial period of the low-carb diets. The reason for this is because the low levels of the insulin in the body causes the kidneys to shed an excessive amount of sodium. Moreover, the carbs in the bodies are stored in the form of glycogen. The glycogen binds water molecules to the liver and muscles. When the level of the carbohydrates reduces in the blood stream, the amount of glycogen automatically reduces, bringing the level of water down with it.

The initial reduction in the intake of the carbohydrates leads the body to lose sodium along with water which leads to the most weight loss in the initial period.

Foods to Target on a Low-carb Diet

A low-carb diet requires the individuals to cut down on the high carbohydrate foods. What this means is that the people would need to tailor a specific diet that is high in protein and fats. Fortunately, there are a plethora of healthy alternatives that are extremely high in healthy fats as well as protein.

Meat and Poultry: Meat includes every type of unprocessed meat that you can imagine such as beef, lamb, veal, and pork. When it comes to poultry, always try to eat turkey, chicken, duck and any other fowl with their skins. The processed meat should be avoided at all costs but if your cravings take over you then always opt for one that has the lowest amount of carbs in it.

Seafood: Always avoid cultured or farmed fish or shellfish. Instead, choose wild or freshly caught seafood.

Healthy Fats: All the fats and oils that are solid at room temperatures such as lard, butter, and ghee are extremely healthy. Avoid trans-fat and hydrogenated oils.

All in all, everything in this diet is recommended except the foods that are high in sugars, starches, and inflammatory oils.

A low-carb diet might work wonders in the beginning, but a healthy amount of exercise plan is to be followed throughout to aid in the weight loss journey. Moreover, losing weight fast on a low-carb diet without any direction or guidance can be harmful so always try to take help of the professionals in this regard.

Increase your knowledge about low-carb diets and foods by following the experienced professionals’ advice that you can get access to by signing up for a free e-Book!

Three Ways to Have Fun and Avoid Weight-Gain on a Gluten-Free Diet

Once upon a time a woman who adored her cookies and cakes found out that she was much better off without them. How sad her life seemed as she looked for alternatives to gluten. The gluten-free cookies, cakes, and mixes were extremely high in carbohydrates like tapioca starch, bean flours, potato starch, and rice flour, the highest-glycemic level grain there is! You see, she was also border-line hypoglycemic and certainly didn’t want to become diabetic on top of everything else.

Oh what to do, what to do? She loved to bake and eat her sweets, so she used her creative imagination to come up with recipes made from almond meal flour before anyone (including her) had ever heard of it. She ground almonds in her blender and became braver and bolder each time she experimented with precious, food-stained recipes handed down from her mother. Her favorite was carrot cake and so she spent years perfecting it, including making a dairy-free “cream-cheese” icing recipe for her friends that could not handle the cow milk products.

Many years of experimenting brought her (meJ ) to a few successfully-slimming food conclusions:

1. For Flours – Lower the carbohydrate level by using almond meal flour and any seed or nut flours in all baking. Not that quinoa and amaranth are considered seeds, which is why they are higher in protein than other grains. Dry flours, like coconut flour and amaranth flour will absorb moisture from “wetter” flours like quinoa. Find the balance you need for the recipe.

2. For Sweetening – Lower the carbs and sugars even more by using just a little fruit (not fructose or fruit sugars, but real fruit, and avoid dates – much too sweet) and add as much whole-leaf Stevia (either the ground green leaf or the dark liquid extract for a happier pancreas) or whatever non-sugar sweetener you can handle.

3. For Flavor – Use the finest herbs, spices, and flavorings you can find. You are worth it! And keep the herbs and spices in the freezer. I keep them in the freezer door, easy to grab when I’m cooking. They stay fresh and delicious. Also, use plenty of good, healthy oils and fats. Clarified butter (can buy as ghee in international section of health stores) works wonders for flavor (chef’s secret!).

Happy Note: You can use any of the above ideas with pretty much any recipe. I did notice that for pie crusts I had to add an egg. For cookies, take them out. Who knew? Again, many years of experimenting.

The Best Chronic Kidney Disease Diet for a Healthy and Active Lifestyle

In the yester-years I was suffering from problems urinating. I was concerned about my health and thought that it is prudent on my part to consult a physician in this regard. I described a reputed physician in a reputed clinic and described to him the problems that I was confronting. He advised me to conduct certain tests. Accordingly I took the medical test reports to the physician and he found that there is a problem with the kidneys. Though, he preferred not to give too much of medication in this regard. However, he counselled me to take chronic kidney disease diet. According to him, if I take a proper diet then I can not only cure myself of the disease but at the same time, I can ensure that I can prevent any type of kidney disease from happening.

Important Food Items to Cure Renal Diseases

It has been found after extensive medical research that free radicals are the source of any type medical disorders including kidney problems. So foods containing antioxidants help to neutralize the effect of free radicals and thereby protect the body from harmful medical conditions.

The renal diet incorporates kidney friendly foods and is as follows:-

• Red bell peppers
This food item is low in potassium content and high in vitamin A, vitamin C, vitamin B6, fibre and folic acid but high in flavour. Most importantly they are the perfect items for a kidney diet. This food item is rich in antioxidant lycopene that protects against certain forms of cancers. I used this item in salad as well as in omlet, and it tastes really good.

• Cabbage
I am a very fond of the vegetable cabbage especially the green one. It has numerous nutritional contents in the form of phytochemicals and other chemical contents that help to break free radicals and thereby prevent the occurrence of any diseases. The contents present in this vegetable also help to prevent cardio vascular diseases as well as cancers from taking place. The presence of vitamin C, vitamin K, vitamin B6, folic acid, fibre and low potassium and cost makes it an ideal kidney diet.

• Cauliflower
It is yet another vegetable that is very common, affordable and an ideal kidney diet. The presence of vitamin C, fibre and compounds that neutralize toxic substances make this vegetable a healthy food item. I use this vegetable in large quantities, in salad, curry and truly speaking it tastes really good.

• Garlic
Garlic has a number of health benefits. It contains chemicals like potassium, sodium and phosphorus. Apart from being an excellent kidney diet, this food item lowers cholesterol, prevents plaque formation in the teeth as well as reduces inflammation. It imparts flavor to food items and therefore is widely used. Garlic is a part of my diet even today owing to its innumerable benefits.

• Onions
These are the most common vegetables and are used in many delicious recipes. Onions contain elements like potassium, sodium, phosphorus, chromium, sulphur. It is sometimes eaten raw and at other times is used in salads, sandwiches. It is a good item to counter renal diseases.

• Apples
Apples are extremely nutritious fruits, containing phosphorus, potassium. These food item reduces cholesterol, prevents occurrence of any heart diseases as well as it prevents constipation. The fruit is ideal for kidney diet.

Other Food Items That Forms a Part of the Renal Diet

The chronic kidney disease diet includes the above. Besides, there are other items that have taken as a part of the renal diet includes the following:-

• Cranberries
• Blueberries
• Raspberries
• Strawberries
• Cherries
• Red grapes
• Fish
• Egg whites
• Olive oil

Using all the above items along with appropriate medication, I found that after a few months I am fully fit. Now, I do not have any health issues and am leading a normal and active life.

Alkaline Diet – A Great Cure for Healing and Rejuvenating Your Body

Our body is balanced when the pH content is at the desirable level. Those of you who are not familiar with the pH content, all you need to know is that it stands for – the power of Hydrogen. Our body needs a desired amount of hydrogen content to prevent inflammation inside us.

pH levels range between 1 to 14 where 7 is said to be the perfect level. When the pH content of your body is less than 7, it means that you are acidic. A pH level more than 7 signifies alkalinity. Doctors suggest a pH level that is slightly above 7 for the optimum functioning of our bodies.

How to find out the pH level in your body?
You can do the simple litmus paper test as soon as you wake up in the morning. You can do the test on your urine or your saliva to determine your pH level. If the pH level is below seven, you are acidic, and if the number is above seven you are more inclined towards alkalinity.

What are the symptoms of low Alkalinity?
Some of the symptoms of low alkalinity in the body include
• Insomnia
• Frequent fatigues and headaches
• Water retention
• Low blood pressure
• Depression
• Unhealthy hair, skin and nails
• Gastritis and dry skin

Why you need an alkaline diet?
The massive levels of stress that we experience every day and our unhealthy lifestyle are the prime culprits that make our bodies for acidic. Alkaline diets ensure the vitality of our body, keeps the cells and tissues healthy and supply and prevent inflammation. An acidic body is prone to many ailments such as irritable bowel syndrome, ulcers, reproductive disorders, arthritis and even cancer. The Alkaline diet strengthens the skeletal system preventing illnesses such as osteoporosis.

What is an alkaline diet?
Most of the fruits, vegetables, and whole grains are part of an alkaline diet. This includes
• Vegetables such as Cauliflower, Radish, Beets, Carrots, Broccoli, Turnips, Celery, Cucumber, Spinach, Garlic, Onions, Peas, and Peppers
• Fruits such as Berries, Grapes, Melon, Apple, Lemon, Banana, Orange, Peach, Pear and Watermelon
• Proteins such as Tofu, Chestnuts, and Almonds
• Spices include Ginger, Cinnamon, Sea Salt and Mustard

How to make your daily diet more alkaline?
• Include at least five servings of vegetables and fruits in your diet
• Drink a glass of lemon juice every day
• Drizzle apple cider vinegar on your salad dressings
• Replace Green tea your daily beverage
• Cut down on animal protein especially red meat because it makes your body very acidic
• Reduce sugar intake and eliminate soda drinks
• Eat non-refined and whole carbs
• Consume Vitamin C supplement

The Alkaline diet plays a very significant role in balancing your pH level and optimizing your metabolism. Follow an alkaline diet to stay healthy and fresh.

Healthy, Healing Comfort Food You Will Love

What food makes you feel comforted and satisfied? Is it cookies? Ice Cream? Mashed potatoes? Or maybe just Macaroni and Cheese. How about all of the above? Yum!

You can have most any comfort food that tastes just as rich and delicious, and is just as satisfying as the traditional version or even more, but in its healthiest, even healing, form. How is that possible? Simply substitute ingredients that will create a similar look and texture, but with even more flavor. For example, if your favorite comfort food recipe starts with butter, use ghee, or clarified butter. You can find it in the international section of nearly every health food store, or on-line. If you’re very industrious, you can make your own.

In place of sugar, use whole leave stevia extract (health store or on-line), which can actually help the pancreas, from what I hear. How to get it to taste more like sugar? Add fruit to the recipe. For example, baking a cake with unsweetened apple sauce plus stevia.

Need to replace an unhealthy thickener? Use the same amount of Kuzu Root or Arrowroot powder. Kuzu root is said to be good for the stomach.

Use mineral-rich salts such as pink Himalayan Sea Salt or red Hawaiian salt. Yummy flavors!

Replace cow’s milk products with goat milk, or for vegans, use coconut milk for sweet recipes, and cashew cream for savory (soak cashews in water till they absorb it all and blend in blender).

Pasta-lovers try this for a change -julienned zucchini, which actually has a bit of flavor, as opposed to pasta, which tastes completely bland by itself. See recipe below for ideas.

Of course you should always check with your doctor if you have any health concerns at all.

Mac and Cheese for All!

Ingredients Per Person:

1 cup combination green and/or yellow zucchini, cut into “macaroni” size slices (julienne-style- thick)

¼ teaspoon Salt

½ teaspoon Kuzu or Arrowroot powder (health store)

1 Tablespoon purified Water

1 teaspoon Ghee (clarified butter- health store), OR Butter, OR for vegans, High Heat Oil of choice

½ cup grated Cheddar or other Cheese of choice. I recommend goat cheddar for healing ingredient. For Vegans/ dairy-free, use Almond Cheese or other of choice.

Directions:

1. Sautee’ Zucchini in Ghee or Oil, adding Salt. (Medium heat)

2. Melt Kuzu in Water while Zucchini cooks.

3. When Zucchini cooked to your liking, add grated Cheese, stirring while it melts.

4. Add Kuzu/Water mix and stir quickly until it thickens.

Variations: Add tomato bits, fresh or sundried, sausage of choice, herbs of choice such as dill or rosemary, other meats or cheeses. Vegans, add sprouted or toasted nuts or seeds.

Want Success? Don’t Set Goals, Do This Instead!

Goal setting, exactly what is it?

1. You say you want to achieve (goal) something

2. You set a date or time in which to achieve it

3. You write out a plan of action

4. You follow that plan of action and…

5. You FAIL to achieve the stated goal

Why?

The plan was flawed from the get-go.

Kind of like wanting to “fall in love with someone” because you want to be in love. You join dating services and social sites and meet people but never “fall in love”. Why? Because you want to fall in love for the sake of being in love or because you think falling in love will make you happy. You see “other people” seemingly in love and you want to be like them.

Well it doesn’t work that way.

There is no “vision”, no feeling, and no true mental desire for true happiness. There was just a goal that you think will bring you happiness.

You see when I first started into bodybuilding I followed (to a tee) all the diets and weight lifting programs of the champions and for four straight years I failed, went nowhere and actually lost weight and muscle size. I looked at the physiques of “other people” and thought that if I looked like them I would be happy.

Then one day I had a vision. It was a mental “vision” of how I wanted to look and how I wanted to “feel” about myself. It was NOT a “goal” but a vision with feeling. I stopped following the lifestyle of diet and training that I had been implementing during the previous four years.

I quit it all and then I did this.

Just envisioned the way I wanted to look and feel about myself.

In my mind’s eye I created the “perfect me.”

From there on, just like magic, I created the right diets and training programs that worked for “me!”

Mistake #1 for Diet and Training

It happens every year.

Get in shape, a New Year’s resolution. Lose fat, gain muscle and feel great.

So the person does this;

1. Sets a goal to lose weight and put on muscle

2. Finds or creates a weight lifting workout program

3. Finds or creates a weight loss muscle building diet

4. Starts the program on a Monday, let’s say January 3rd

5. By January 9th they don’t feel energetic but lost a couple pounds

6. By January 16th they are starting to feel worn-out and losing strength

7. By January 23rd they say they felt better when they were not on a diet

8. By January 30th they may start getting physically worn out and getting sick or feeling under the weather

9. By February 7th they start to fall off the diet and miss some workout days because they lack energy and feel sluggish

10. By the end of February 92% of the people who started a diet and workout program have called it quits.

11. By the end of April 96% of the people who started a diet and workout program have called it quits and many have actually gained weight!

Why? What was the cause?

1. The weight lifting program they followed was not progressive for their body-type

2. The diet plan they followed was not nutrient balanced for their personal metabolic needs

This happens every year. Over-trained and under-nourished equals failure, it cannot end in any other way.

Don’t believe me? Just secretly observe the people you know who are on a diet and training program and watch what happens. The time frame may change a little but the end result will be the same, guaranteed.

Successful Diets

Successful Diets and Why Most Diets are Doomed to Failure

Is there a reason why some people go on successful diets while the majority are doomed to failure? The reason most diets are doomed to failure at the outset could be because of a simple mistake. This simple mistake is made by millions of people worldwide; millions of people, who have no idea why they struggle, week after week, while others seem to do well and achieve their goals.

No doubt you’ve been there, we probably all have. I was one of those people who made this simple mistake, the mistake that stopped me from losing any significant, or meaningful, weight without a gargantuan struggle. It wasn’t until I understood, really understood, the very literal way the subconscious mind, the part that runs our body, reacts to the way we think and speak, that I stopped making it.

If you’ve ever been on a successful diet in the past you somehow avoided making the mistake and that’s why you succeeded. Then, if you put the weight back on again, and most people do, and you went back on the original successful diet, only to find it didn’t work this time, you made the simple mistake.

The Simple Mistake that Stops Successful Diets in their Tracks

So, what is the simple mistake made by millions of unsuspecting dieters? The simple mistake they make is, they ‘go on a diet,’ or, ‘start a diet’ and when they ‘go on a diet’ that’s what they get, ‘a diet.’ What is a diet? Everyone who has ever been on a diet or on lots of diets knows what a diet is for them; this information is already downloaded into their subconscious mind.

For most people diets are hard, they comprise deprivation, calorie counting and denial. When you go ‘on a diet’ you will get all of that, and whatever else a diet means to you, and that may be all you’ll get, because going on a diet is as foolish as going on a journey.

Imagine setting off in your car, ‘on a journey,’ without a destination? A journey means travelling and so you would, on this journey, just drive round and round. You’d have to fill up with fuel every so often and probably you’d sleep in the car. The journey would go on until you decided on a destination. However, the idea of anyone being foolish enough to do that is so bizarre that you cannot imagine any sane person setting off on a ‘journey.’

Going, ‘on a diet’ without a final destination is just a crazy, for the same reason going on a journey without a destination is mad. When you get up to go somewhere, you have to have a destination in mind, don’t you? Even if it’s just the kitchen or the toilet you are going to, you have to direct your actions. That’s why, simply going ‘on a diet’ is utter madness yet that is what hundreds of thousands of otherwise intelligent people are doing, worldwide, every day.

On their ‘diet’ they turn down cake and treats, they count calories, cut out carbs, and increase exercise and then, when the diet doesn’t work they tell themselves they lack the willpower needed to succeed. Yet, what if, just what if, it wasn’t so much the lack of willpower but the lack of a final destination that was creating the problem? Your subconscious mind will take you unerringly towards the focus of you attention, if your attention is on ‘diet,’ then ‘diet’ it is.

You’ll never get slim by going on a ‘diet’ but you may get slim if you ‘diet’ to reach your goal of your ideal size and weight and that’s what successful dieters do.

I help people to create their final destination and give them tools to keep it in mind, and keep walking towards it, until they arrive there. Successful diets seem to be out of the reach of most people but they no longer need to be for you.

Hi, my name is Christine Wesson. I’m a professional therapist and I’ve been studying the mind for over ten years. I have helped many people to overcome phobias, panic attacks and general anxiety. The techniques used are simple and effective and there really is no need to suffer any longer. If you have any of these problems and you would like to make the rest of your life the best of your life try clicking this link right now.

Your Health Starts Here: Enrich Your Well Being – Eat Better Food

All of this starts at the moment you go shopping. Shopping smart is the beginning for better health. What you don’t buy or bring home you can’t eat. There you have your choice, it can become a lower weight shopping basket, or a lower blood pressure or an anti arthritis shopping basket etc. These are our choices, everything has a beginning in life, such as good health, bad health, and how we manage it. Most of the time these are our own choices. It is known through numerous researches that food can become our medicine and food becomes our healer.

But there is also another link to a healthy body – your mind, because mind over matter matters. That’s right, your mind. It’s called the mind-body connection. In a nutshell, what you believe in your mind can influence things in your body. Anxiety can make any illness worse or is even the starting point of it. Anxiety can make pain feel worse, lower defences and immune system that allows any virus or illness take hold and can aid in raising your blood pressure. A simple act of relaxing can do wonders for your health which is all part of the mind and body connection.

Combination Of Health And Well Being

Using the power of positive thinking and relaxing techniques including healthy eating will certainly help with any treatment of illness. Because of high depletion in food it is more important now than ever before to make the right choices when it comes to your diet. Your body can only stay healthy when it gets all the right nutrients it needs and all of that comes from the food we buy and prepare. But you may say: I’m taking my vitamins every day. Which are totally useless if your diet isn’t right in the first place. The body’s health reacts from many things which include all the minerals and vitamins that must work with each other; one or two on its own will have no positive effect.

The many fast foods which have become a quick, lazy and cheap way to have a meal does not give the body what it needs to stay healthy. Denying your body the right food that includes good nutrients for a long time will without any doubt become a serious health issue. To have a healthy body means having a diet rich in many mineral and vitamins every day and not just on occasions.

Medical research has discovered literally thousands of healing nutrients in foods. One type of phytonutrient found in vegetables has been known reducing cancer and other illnesses by as much as 44 percent. Many vegetables contain a substance called carotenoids; as well beta carotene, lutein and lycopene are all different varieties of carotenoids. They all have a strong amount of antioxidants that help the body fight disease.

Case Histories Of Remarkable Healing

Nature provides us with its remarkable healing power. Unfortunately, in many cases this been ignored not only because of disbelieve but more often because of lack of knowledge. There always be different opinions as well as disbelieves and wrong information. Many people continue to suffer from misguided wrong advice over the last several decades and still leading to poor health today. Some unscientific bureaucrats still have this backward stance that healthy food could have the power to prevent a number of chronic diseases, as well as obesity.

Although there is overwhelming scientific evidence that just the opposite is the case. It comes down to what you eat; you can trace every disease and illness to a mineral and vitamin deficiency. Even at the lowest level of deficiency in various nutrients will alter your body’s immunity and blood levels. The problem here is it has become harder to select a nutrient rich diet. The quality in our vegetables and fruits has reduced on average around 40 to 50 percent since the seventies because depletion of soil and the use of artificial fertilizers.

The healing powers are found in different vitamins and minerals such as zinc, selenium, copper, magnesium; these are just some of the many our body needs a percentage of every day and not just some times. Using supplements to overcome any shortfall, select carefully, many being made from synthetics and not natural ingredients.

My name is Josef Bichler. I have a passion for wellness and showing others how to live healthy lives. I have corrected my own health problems with the use of alternatives only. I have helped many others to achieve their health objectives through lifestyle changes. Recommending the right supplementation, and through understanding the benefits of selecting foods to fix the problem. For more ongoing health information subscribe to my free weekly newsletter; this also gives you the opportunity for comments, suggestions and questions you may have, as well download my free e-book to help making better food choices.