PLANT-BASED DIET CAN SIGNIFICANTLY REDUCE PROSTATE CANCER RISK

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

Are vegetarians at a distinct advantage when it comes to cancer prevention? Although experts disagree on most things health-related, they seem to agree on this one point across the board.

The risk for prostate cancer probably haunts every adult male, just as breast cancer remains a top health concern among the female population.

Prostate cancer is serious and is the second most common type of cancer in men all over the world (next to skin cancer).

In the U.S. alone, the American Cancer Society estimates over 180,000 new cases of prostate cancer for 2016, with more than 26,000 deaths resulting from the dreaded disease.

Statistics also indicate that approximately one in six to seven males will be diagnosed with prostate cancer during his lifetime.

The figures seem to get more alarming each year, but there are a number of ways that can actually help reduce your cancer risk.

True, cancer seems to hit some people more than the others due to certain predisposing factors such as heredity, age, gender, environment, and lifestyle.

While we can’t do much about age, gender, and genetics, we can do a whole lot regarding environment and lifestyle.

Prostate cancer mostly develops with age and rarely occurs in men under 40 years. More than 50 percent of cases are diagnosed after the age of 65, so early prostate cancer prevention is key to keeping away from this dreaded disease.

It all starts with maintaining a healthy lifestyle and eating right (here’s how to go plant-based slowly and comfortably). Choosing what you eat will not only keep the cancer at bay, you also lessen your risk for other killer diseases like stroke, heart attack, or diabetes.

The Link Between Diet and Cancer

Various health organizations around the world have invested time and money into cancer research over the past decades. Among them is the World Cancer Research Fund, which is the first entity to really focus its efforts at establishing a link between diet and cancer prevention.

Among the observations gathered from their continuing studies on subjects from all over the globe is growing evidence that plant-based diets consisting mostly of vegetables, fruits, grains, and legumes significantly decrease the risk of different types of cancers.

Alcohol and processed or red meat, on the other hand, were shown to notably increase cancer susceptibility.

Findings from a recently concluded study funded by the World Cancer Research Fund revealed that a plant-based diet can significantly reduce prostate cancer risk.

Conducted by researchers at the Loma Linda University in California, this long-term study focused on the eating patterns of more than 26,000 male subjects over a period of seven years. Results revealed that those whose diets were mostly plant-based had reduced their risk for prostate cancer by 35 percent.

While much has previously been written about how certain types of diets can enhance a person’s overall health and wellness, this is the very first time an in-depth study was done to assess the link between prostate cancer and a host of different diet types.

This particular study looked into practically all diet variations, including vegan, semi-vegetarian, non-vegetarian, lacto-ovo-vegetarian, and pesco-vegetarian. The outcome? Prostate cancer risk was lowest among those on vegan diets.

What sets this study apart from the rest is its realistic approach: humans normally eat a combination of foods and rarely consume a particular type of food in isolation. So rather than focus on individual food items, a study on certain types of diets will generate more sensible and relevant results.

How Plant-Based Diets Can Reduce Prostate Cancer Risk

There are several explanations as to how a plant-based diet can protect one against cancer of the prostate. First and foremost is that there is a significant reduction in levels of insulin-like growth factor 1(IGF-1) in the blood.

IGF-1 encourages the growth of cells that line the prostate, and the latest epidemiologic examinations reveal that elevated levels of this protein heightens one’s risk of prostate cancer.

Because plant-based diets mostly consist of large amounts of vegetables and fruits, the body receives high levels of antioxidants on a constant basis.

This helps a lot in reducing inflammation, which will eventually play a major role in the development and progression of prostate cancer and other types of cancer, for that matter.

It is also vital to note that low-fiber diets can heighten circulating insulin, estradiol, and testosterone levels, which will ultimately encourage prostate cancer growth. In relation to this, plant-based diets will be quite beneficial to the body because they are naturally high in fiber.

A high-fiber diet significantly reduces hormone levels, which could play a major role in prostate cancer progression. Also, fiber has the tendency to bind to carcinogens and other toxic compounds, which makes them easier to eliminate from the human body.

Diets that contain huge amounts of red meat, animal fat, and dairy products are known to feed tumor growth, so they should be avoided as much as possible.

Red meat in particular (beef, lamb, and pork) is directly linked to aggressive prostate cancer, so men who may already have prostate cancer can increase their chances of survival by switching to a low-fat, vegan diet.

When consumption of cancer-fighting vegetarian food items is increased, PSA doubling time is remarkably slowed. PSA stands for prostate-specific antigen, a biological marker used to diagnose prostate disease. PSA doubling is the length of time it takes for PSA levels to increase by a hundred percent.

MayoClinic says:

Eat more fat from plants than from animals. In studies that looked at fat consumption and prostate cancer risk, fats from animals were most likely to be associated with an increased risk of prostate cancer. Animal products that contain fats include meat, lard and butter. You might consider using plant-based fats instead of animal fats. For instance, cook with olive oil rather than butter. Sprinkle nuts or seeds on your salad rather than cheese.

Increase the amount of fruits and vegetables you eat each day. Fruits and vegetables are full of vitamins and nutrients that are thought to reduce the risk of prostate cancer, though research hasn’t proved that any particular nutrient is guaranteed to reduce your risk. Eating more fruits and vegetables also tends to make you have less room for other foods, such as high-fat foods. You might consider increasing the amount of fruits and vegetables you eat each day by adding an additional serving of a fruit or vegetable to each meal. Consider eating fruits and vegetables for snacks.

Prevention, Delayed Progression, Therapy, and Disease Reversal

It’s a long-known fact that good nutrition is key to helping reduce one’s risk of dreaded diseases such as prostate cancer.

There is preliminary evidence that early intervention and the adoption of a plant-based diet can attenuate disease progression, provide therapeutic gains for clinical management, and even possibly reverse the disease.

When you’re eating right, you may not even know you have this walnut-sized gland in the male reproductive system. Well, not until your doctor will probably ask to check it when you turn 50 or 60 or experience urinary issues.

Just keep in mind that the exact low-fat, high-fiber plant-based diet often recommended for optimum health and wellness is the same diet that works best for the prevention of prostate cancer and other prostate-related issues.

For more ideas to reduce prostate cancer risk, watch this video - How To Reduce Risk For Prostate Cancer & Lower PSA Levels

 

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Plant-Based Diet Can Reduce Prostate Cancer Risk

 

WHY VEGETARIAN DIETS TO LOSE WEIGHT ARE SO EFFECTIVE

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

In America, where the obesity rates have shown few signs of slowing down, weight loss is the health topic that everyone’s always talking about.

Hundreds of fad diets have come and gone in a never-ending quest for that quick fix or magic formula to achieve the perfect body without lifting a finger.

But based on the results of a recent study, the biggest roadblock to weight loss has been in front of us all along: meat.

The Forza Supplements Study

A wellbeing and sports nutrition supplement company called Forza recently published the results of a study about weight loss that involved 1,000 participants.

This is just one of many studies conducted on the popular topic, but it holds some important truths for people struggling to shed some pounds.

These are the key findings of the study:

• Vegetarian participants lost weight twice as fast as meat-eating participants.
• In the first month, meat-eaters lost an average of two pounds and vegetarians lost an average of four.
• Weight loss results were most noticeable when participants stopped eating meat at the very start of their diet.
• Almost 90 percent of participants found it easier to lose weight after giving up meat.

Even if you’re skeptical about the motives of supplement companies, rest assured that the results of this study are aligned with many other studies about weight loss and vegetarianism.

A University of South Carolina study, for example, found that at the end of a six-month period, participants placed on a vegan diet lost more weight than in any other diet group by an average of 16.5 pounds.

Another study from the Obesity Society, which compared meat-based and meat-free diets that didn’t emphasize calorie restriction, produced similar results too.

Those researchers discovered that participants on meat-free diets lost about eight to 10 pounds over eight weeks, compared to meat-eating participants who lost an average of just five pounds.

Hidden Calories in the Average Diet

If you’re counting calories on a daily basis, you already know where your calories are coming from, but not many people do this.

For non-calorie-counters, the Forza study provided a reminder that about 35 percent of the average omnivore’s calories per day come from meat.

This is over one-third of your daily caloric intake, before even factoring in unhealthy foods like chips, sweets, and beverages.

Not only does meat contain a disproportionate number of calories, but the way many meats are cooked increase their calorie counts as well.

Meats are often breaded, fried, and slathered in sauce to enhance their flavor and disguise cheap cuts of meat as more palatable. Many meat-eaters feel like they must have meat at every meal or something is missing.

This common perception leads to a greater intake of calories over the course of a day.

Meat-Free Diets and Weight Loss

On the surface, plant-based meals typically contain fewer calories than meat-based ones — simple as that. But the connection between meat-free diets and weight loss goes beyond that.

Plant-based foods are more nutrient dense, which means your body doesn’t need to consume as many of them to fulfill its needs.

Many plant-based foods are packed with fiber, such as lentils and broccoli, which helps you feel full faster and stay feeling full for longer. It’s also incredibly difficult to overeat when you’re fuelling your body with fruits and vegetables.

It’s Not Just About the Calories

But what I found most interesting about the recent Forza study results was how they spelled out how non-meat-eaters live healthier lifestyles overall. Not only does this help people lose weight, but this lifestyle shift helps them maintain that reduced weight for the long-term.

About 28 percent of vegetarian participants went to the gym, compared to just 14 percent of their meat-eating counterparts. Vegetarians averaged two gym visits per week and meat-eaters just one per week.

Also among the 1,000 participants, 57 percent of vegetarians chose low-fat foods when shopping at the market, compared to only 29 percent of meat-eaters.

Ultimately, meat-eaters who make the switch to vegetarianism take on a more mindful approach to food.

Not only are vegetarians more likely to shop for healthy foods and exercise more, but they’re also more likely to crave fewer fattening foods, avoid fast food restaurants, and cook more at home.

These statistics really drive home the point that vegetarianism isn’t just a diet, it’s a lifestyle that’s holistic and all encompassing.

People who give up meat feel better about their choices and their bodies, and this translates into a better overall state of being and an openness to embrace healthy habits.

Rather than fad diets that get tried and tossed after a few days, vegetarianism represents a sustainable weight management plan with broad implications and promising results.

Vegetarian Meal Planning for a Healthy Weight

In conclusion, all this research should tell you one thing: if you want to lose weight, you should really consider phasing meat out of your diet. Moving away from meat as part of a weight loss strategy is largely about the calorie and fat differences, but it goes deeper than that.

As you begin to plan your meals around vegetarian foods for weight loss, you’ll need to craft a meal plan that works with your fitness or bodybuilding lifestyle.

Determine how many calories per day you need to consume to lose weight at your desired rate and how to make those calories count. Remember, even if a snack food is labeled as “vegan” or “vegetarian,” that doesn’t mean it’s low in calories.

So, skip the tempura vegetables, and stick to a single serving of nuts. While trying to lose weight, make breakfast and lunch larger meals than your dinner to give yourself time to burn off the day’s calories.

You may need to adjust to your workouts or the times of day you hit the gym to adapt to your changing energy levels.

For some people, these changes may be less noticeable if you transition from meat to plants gradually.

To wrap up, here are a few healthy and delicious plant-based foods to incorporate in your meat-free diet to promote healthy and efficient weight loss:

• Legumes
• Broccoli
• Grapefruit
• Sweet potatoes
• Low-fat yogurt
• Radishes
• Quinoa
• Spinach, kale, and other leafy greens

For more ideas about vegetarian diets to lose weight, watch this video - 5 Healthy Vegetarian Recipes For Weight Loss

 

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Vegetarian Diets to Lose Weight

 

LOSE WEIGHT WITH HIGH-PROTEIN BREAKFAST FOODS

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

Get up and eat a high-protein vegetarian breakfast!

 

Research suggests 30+ grams of protein at breakfast will make you less hungry throughout the day. This is because there are favorable changes in the hormones and brain signals that control appetite.

 

The problem is, many of us skip breakfast because of our busy schedules. While others feel like it’s an easy meal to skip in effort to cut down on total calories for the day.

 

Counterintuitively, skipping breakfast is strongly correlated with weight gain.

 

University of Missouri Study

 

As a vegetarian bodybuilder, eating protein all day is a requisite to build the physique we desire. However, eating 30-40 grams of protein (give or take) is particularly important at breakfast.

 

A study conducted at the University of Missouri’s Department of Nutrition and Exercise Physiology, found that overweight teens who ate high-protein breakfast foods within 30 minutes of waking felt fuller longer.

 

They were also less hungry throughout the day compared to when they ate a low-protein breakfast or skipped the morning meal altogether. Eating high-protein breakfast foods also seem to reduce desire to snack among the participants.

 

There’s also overwhelming anecdotal evidence that suggests a protein-rich breakfast will help you lose weight, build muscle, and leave you more energized.

 

High-Protein Breakfast Foods

 

You will notice that some of the recipes below have less than 30 grams of protein. Quick fix, just wash the meal down with a protein shake to make up the difference.

 

Tofu, Quinoa, and Spinach Scramble

 

Yield: 2 servings

 

Carbs: 27.5 | Fat: 14.5 | Protein: 21 | Calories: 317

 

·         14-ounce package firm tofu, drained and cut into cubes

·         1 tbsp coconut oil

·         6 cups fresh spinach, chopped

·         1 cup grape tomatoes, halved

·         1 cup cooked quinoa

·         1 lemon freshly squeezed

·         1/2 cup fresh basil, roughly chopped

• 1 tsp ground turmeric

·         flaky sea salt and freshly ground black pepper, to taste

·         1/8 tsp ground cayenne pepper, optional

 

Pumpkin Spice Pancakes

 

Yield: 4 servings

 

Carbs: 65.5 | Fat: 9.5 | Protein: 17 | Calories: 397

 

*serving is 2 pancakes (4 tbsp of batter = 1 pancake)

 

·         2 cup whole wheat flour

·         6 large organic egg whites

·         ½ cup canned organic pumpkin

·         4 tsp baking soda

·         ½ tsp sea salt

·         1 tsp cinnamon

·         1 tsp pumpkin pie spice

·         2 tbsp brown sugar

·         2 cups almond milk

·         1 tbsp coconut oil

·         2 tsp vanilla

·         coconut oil for coating the pan

 

Quinoa Egg Salad

 

Yield: 4 servings

 

Carbs: 25 | Fat: 26.5 | Protein: 27.5 | Calories: 553

 

·         4 cups cooked quinoa

·         10 hard boiled organic large eggs, cubed or sliced

·         4 tsp minced parsley

·         2 ounce feta cheese

·         4 tbsp pumpkin seeds

·         2 tbsp organic olive oil

·         3 tsp dijon mustard

·         1 lemon, squeezed

·         1 tbsp organic honey

·         flaky sea salt, as needed

 

Chipotle Black Bean, Quinoa, and Egg Skillet

 

Yield: 4 servings

 

Carbs: 36 | Fat: 19.5 | Protein: 17.5 | Calories: 383.5

 

·         4 large organic eggs

·         2 cups quinoa, cooked

·         1 cup black beans, drained and rinsed

·         2 ounce goat cheese

·         1½ cups spinach

·         ½ cup cilantro

·         1 coconut oil

·         5 tsp chipotle powder

·         1 lime, squeezed

·         ¼ cup water

·         1 organic avocado, sliced or cubed

·         flaky sea salt, as needed

 

For more ideas on how to lose weight with high-protein breakfast foods, watch this video - 7 High Protein Breakfast For Weight Loss

 

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – How to Lose Weight with High-Protein Breakfast Foods

 

How to Enlarge Your Muscles with Drop Sets?

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

WHAT IS A DROP SET AND HOW IT ENLARGES YOUR MUSCLES?

 

The ultimate high-intensity technique for building size is drop sets.

 

What is a drop set?

 

Drop sets are a technique where you execute a set to failure or just short of failure, then immediately reduce the weight, and continue for more reps.

 

Why do drop sets work?

 

Two primary reasons:

 

They essentially allow you to get at and train more of the overall muscle. In any given set, you are only recruiting a certain amount of muscle fibers. By then dropping the weight down and going lighter, you effectively recruit different muscle fibers.

 

This type of training pumps more blood into the muscle and stretches the fascia (the thin sheath of connective tissue that surrounds muscle). The fascia can limit muscle volume because the muscle can only grow as much as there is room for it to expand. Think of a plant: the size of its pot restricts how big it can grow. This form of training stretches the fascia, and allows more room to grow. It enlarges the metaphorical “pot” for the “plant,” so it can get bigger.

 

Why Bodybuilders Love Drop Sets

 

Bodybuilders love drop sets because they’re geared towards increasing muscle size (hypertrophy). And  bodybuilders in particular aim for size, being unique among athletes in this way. Their primary focus is cosmetic improvements versus athletic performance.

 

Drop sets were a favorite of Arnold Schwarzenegger, and have been a big part of bodybuilding training ever since.

 

Watch this video -  DropSets vs. Normal Sets for Muscle Growth

 

Why Athletes Don’t Love Drop Sets

 

On the other hand, you won’t see a lot of pro ball players, CrossFitters, military, or other athletes using drop sets, because drop sets are not conducive to strength or power gains. On the contrary, most athletes want strength and power without size. Unnecessary bulk gets in the way of functionality and only slows them down.

 

Here are the two most popular kinds of drop sets:

 

Drop Sets with Plates (stripping sets)

 

When using exercises with a barbell, you strip the plates until you can no longer perform reps (with good form) with the given weight. Although not a necessity, it helps to have a training partner strip the weights for you.

 

Here’s an example using the bench press exercise:

 

·         Warm Up: Start with just the bar itself, and do 12 slow and controlled reps

·         Set 1: Choose a weight you’d fail at 10 reps.

·         Set 2: Strip weight by 10/20lbs @ 10 reps.

·         Set 3: Strip weight by 10/20lbs @ 12 reps.

·         Set 4: Strip weight by 20/50lbs @ 15 reps.

·         Set 5: Strip weight by 20/50lbs @ 15 reps.

 

Drop Sets with Dumbbells (running the rack)

 

Once you reach failure with a certain dumbbell weight, pick up a lighter weight and perform as many reps (with good from) with the given weight. Continue for a few more sets until failure.

 

Here’s an example using bicep dumbbell curls:

 

·         Warm Up: Start with the lightest dumbbells you can find (within reason), and do 12 slow and controlled reps.

·         Set 1: Choose a weight you’d fail at 10 reps.

·         Set 2: Lower weight by 5/10lbs @ 10 reps.

·         Set 3: Lower weight by 5/10lbs @ 12 reps.

·         Set 4: Lower weight by 5/10lbs @ 15 reps.

·         Set 5: Lower weight by 5/10lbs @ 15 reps.

 

NOTE: How much you should strip/lower the weight will be determined by how strong you are. Using the above examples, most women should lower the amount of weight more towards the lighter side, and most men towards the heavier side.

 

For more ideas on how to enlarge your muscles with drop sets, watch these 2 videos –

 

The PERFECT Home Workout (Sets and Reps Included)

 

How to Perform SETS for Most Muscle Growth!

 

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – How to Enlarge Your Muscles with Drop Sets