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Wednesday, March 24, 2021

Vegan Bodybuilder Competition Tips – “I JUST WANTED TO GET UP ON STAGE AND ….BELONG”

 

Vegan Bodybuilder Competition Tips from Shannon Marie Chapman, a successful vegetarian bodybuilder – She talked about how she become a vegetarian and the supplements she took to improve performance. Read on to find out more.

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

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Shannon Marie Chapman‎ recently shared about her recent victory as a vegetarian bodybuilder on our Facebook fan page, and I had to reach out to her to see if she would also share about her journey as well.

I just competed in my first competition one week ago. I placed 3rd in Masters Figure. I’m a proud Vegetarian Bodybuilder!

Shannon’s Profile

Name: Shannon Marie Chapman‎
Age: 36
Diet: Vegetarian since July 2013 lacto ovo-vegetarian (lacto only when not in contest prep)
Hometown: Philadelphia PA
Residence: Columbus OH
Occupation: Bartender (for 16 years), assistant GM for the Tilted Kilt for 3years, and took a job for a period of time as the Marketing Coordinator for Complete Nutrition, a supplement company in Columbus.
Life: Married to a man with the same name…  Shannon, son’s name is Dylan (16, a vegan hipster), and a 1 1/2 yr old rescue pitbull named Grace.

Website: fitfoodcafe.com
Instagram: instagram.com/fitfoodcafe
Twitter: twitter.com/fitfoodcafe
Facebook: facebook.com/fitfoodcafe

Training and Yoga

  • Been working out casually for the past 7 1/2 years
  • Practice Yoga for the past 6 1/2 years
  • Certified Holistic Health Coach through the Institute for Integrative Nutrition
  • Certified Yoga instructor through Yogafit and AFFA

Competition Stats

  • Decided to compete in Dec. 2013 (You’ll see why when you look at my before photos. I indulged a lot during the holidays, was unmotivated and not happy with my job)
  • Started contest prep Jan 6th 2014 (18 weeks out)
  • Competed in my first Fitness Competition, The Mike Francois Classsic on May 10, 2014
  • Placed 3rd in Masters Figure
  • Currently in prep for my 2nd show (12 weeks out) in August, The Delmarva Classic in Wilmington DE.

Supplements

  • Beverly International Fit Tabs (multivitamin)
  • NutraKey Glutamine, Vegan BCAA, Beta-Alanine, and HMB
  • I also take additional supplements of Zinc, Vitamin D, Vitamin C, and Vegan B12

Vegetarian Bodybuilding Topics of Interest

  • Vegetarian female fitness competitors
  • Vegetarian contest prep meal plans
  • Vegetarian “peak week” contest prep meal plans
  • Contest prep as a vegetarian. What to expect, what are the challenges, how to “dry” out for the day of the show
  • Looking for a vegetarian to write a vegetarian contest diet plan for the next competition. Would like to see the difference between prep diet and one from someone who is vegetarian.

Interview

When and why did you become a vegetarian?

In July of 2013, I was studying to become a Health Coach through the Institute for Integrative Nutrition. I was sitting at my kitchen table, eating my lunch (chicken and rice), listening to a lecture by Howard Lyman, The MadCowboy.

He was telling the story of how he was a fourth generation cattle farmer turned vegetarian and eventually vegan. He was a farmer at a time where the country demanded meat and a lot of it, regardless of cost to the land, the quality of meat or the treatment of the animals. He, in detail, described some of the practices of Big Farm.

I was so disgusted and angry, that we allowed this, mostly because of our ignorance to the situation.

Which was no fault of our own, that I put down my fork and decided that I was no longer going to eat meat. I have no problem with eating meat. I do have a problem with the quality of meat in our food supply and I choose not to eat it.

I believe in the energy that comes from our food. If I had my own farm, where I raised my own cattle or chickens, l knew what they ate and that they grew up in an environment that was conducive to their best health and slaughtered in a humane way, I would be a carnivore.

Unfortunately, I do not own a farm or cattle or chickens. So I eat plants and grains and nuts and healthy fats and oils. When I decided to become a vegetarian it was a little oxymoronic since I really don’t like vegetables that much. However, once I took meat out of my diet, I felt like a weight had been lifted. I had a lighter energy and I didn’t feel weighed down.

Almost a year later, I still feel that light energy. It’s not something I notice as much because it’s just a part of me now, but I definitely still have that feeling.

How and when did you get into vegetarian bodybuilding?

I met my husband 8 years ago. He was very into the fitness lifestyle as a casual bodybuilder. He was in the gym all the time, prepped his meals, the whole nine yards.

I, on the other hand, was not very athletic, never played sports, I was a dancer for 9 years all through grade school and high school. That was the extent of my athletic ability. He invited me to go to the gym with him one day, and being that we had just started dating and I was excited that he was inviting me into his world, I obliged.

Typically, the gym is a manly thing, so I felt way out of my element. He trained with a friend of his who was a competitive bodybuilder and trainer. That day happened to be leg day!

You would think that after never being in a gym, training with a trainer and my first time was leg day that I would have run for the hills after the pain I felt the next couple of days. I could not walk, sit or stand. But I wanted more! I was hooked. I swore that I wouldn’t be that girl in the gym drinking protein shakes and carrying a cooler around with me… I am SO that girl!

I began reading and researching everything there was about diet, working out, supplements and fitness models. In my search, I found OXYGEN magazine, a fitness magazine dedicated to woman. It had everything I needed and I read every page from cover to cover. I still have every issue of OXYGEN magazine since I started reading it.

It has like my Playboy stash for my fitness obsession. In the back of the magazine they always covered recent fitness competitions. I’ve always wanted to do it but always found some excuse that held me back from going for it. I didn’t have time, my job was too demanding, financially I couldn’t afford it, what if I couldn’t finish it, what if I failed.

I am an only child, so I tend to do things on my own. As I became more confident about myself and my way around the gym, I would go by myself, since most of the time I work in the evenings. Even though my husband got me into bodybuilding and fitness we don’t train together.

We did at first. But with conflicting schedules I had to train on my own most of the time and it sort of became my sanctuary. It was my time to myself, to work on myself. Besides, I didn’t like my husband telling me what to do. I think that is really the reason I don’t like training with him!

I always tell him, it’s his fault, he created this beast.

Why was competing important for you?

My decision to compete was dual purposed. In December 2013, I was not happy with my job, unmotivated in the gym and my diet went downhill. Even as a vegetarian, there are unhealthy foods out there. For example, all the cakes, cookies and pies made around the holidays. So I needed some motivation.

My husband’s training partner called him up and asked him to do a bodybuilding show with him in May. His training partner was going to do it, his girlfriend, a physique competitor was going to compete and my husband said he was in too.

I thought, “Well if you’re doing it then I’m doing it. We can do it together. So then we’ll both be miserable and hungry together.” Ended up both the boys postponed their show dates and the two girls decided to go for it. I figured I was already in, I can’t quit now. I had made the commitment, most importantly to myself, I didn’t want to let myself down.

This was the time. Financially I could do it. There is no stress to my job. It afforded me time to train and prep without killing myself. Let the journey begin! I knew I could do it. I knew that I could commit 110%. I knew that I could be good at it. I had let fear stand in my way. Not this time. God gave me this opportunity and I wasn’t going to waste it.

Tell us about the experience of competing, what was the hardest part?

My primary goal of competing was to get up on stage and look and feel like I belonged. That’s it.

Two other personal goals I had was to:

  • commit 110% to the journey
  • take it one day, one meal, one workout at a time

I didn’t want to be that girl that everyone was looking at and thinking “She probably should have waited till the next show.” Since, I felt like I wasn’t at my best shape when I started I took 18 weeks to prep for the show. The first two weeks were more about preparation and getting into the routine of eating several meals a day, getting to the gym, prepping food & drinking lots of water. It wasn’t until 16 weeks out did I have an actual “Contest Prep” diet.

I am a very simple person, so I appreciated the simplicity of my diet and I don’t have a problem eating the same thing everyday. I did that all the time when I was a kid. I would find something that I liked and would eat it every day for weeks and even months. So in that respect, I was kind of made for competition dieting.

There were a few weeks in the beginning that were tough and I decided I needed to add a “cheat meal.” More for my mental sanity than anything else. In the 18 weeks of prep, I had 2 cheat meals. One was a veggie burger with sweet potato fries and the other was veggie lasagna from Olive Garden. I most certainly enjoyed both!

When you are around people who are in this “competition world” they always want to know what you’re doing, who is writing your diet, what are your macros, who’s your coach or what “team” are you on. I’m just out here like, I’m training myself, I had someone write my diet and I’m a vegetarian. So, my “macros” are a little different than yours.

It usually shuts people up when you tell them that you are a vegetarian and training to compete because they don’t know the first thing about getting protein in their diet without chicken breast or tilapia.

Throughout the contest prep, my diet stayed the same, as far as what was on the menu, we just played around with carb manipulation, changing how many carb, half carb and no carb days I had.

I had the pleasure of meeting a USDA inspector at my work. We got to talking and I mentioned that I was a vegetarian, all before I knew he was a USDA inspector, he asked me why I became a vegetarian and what I ate. Since protein is a huge part of building muscleeggs are a big part of my diet.

I would eat anywhere between 10 and a dozen eggs (mostly whites) a day. He gave me an insider tip, after telling me all the disgusting things I already knew about the meat that is in our food supply. He told me that Eggland’s Best are the best eggs on the market. They back up everything that they stand for and are the most inspected, with the most stamps of approval than any other egg farm in the US. They are truly free range and vegetarian fed…. and they are only eggs that I eat.

What physical and emotional changes did you experience when you made the transition from meat to plants?

When I made the transformation from meat to plants I thought that I would be hungry, tired and cranky; because after all, chicken, fish and beef was the cornerstone of building muscle. Right?

I have tried every “type” of diet, not only on my own but as a student at the Institute for Integrative Nutrition. We learn over 100 dietary theories. Some are fads, some are scientific, some are more spiritual. But not every diet is for everyone.

We are all different, we all have different personalities and are genetically made different. So there is no reason why we should all eat the same way. We have to figure out what works best for your body type.

One diet that I tried was the Ketosis diet (high fat, high protein from red meats, little to no carbs). What I noticed when eating like that was that I was so angry all the time. I was mean and agitated all the time. What occurred to me, was that I was eating angry animals, animals that were forced to live and die inhumanely.

Animals that were probably pumped full of antibiotics and fed chemical laden foods and processed in a less than happy place. Of course they were unhappy, and my belief is that the energy from that beef that I was eating was directly affecting me.

When I made the switch, I wasn’t sure what to expect. Surprisingly, I had more energy. I didn’t feel weighed down. I thought that I was going to be hungry all the time, especially since I wasn’t really a veggie fan to begin with.  In fact, I feel more satisfied after I eat. I think that is because nutritionally fruits, veggies, legumes, nuts, seeds and healthy fats are more filling. Your body can process them naturally.

I occasionally get a whiff of bacon and think that I am crazy for being a vegetarian. I love the smell of bacon, but I can”t bring myself to eat it. When I was in contest prep, I craved the cheeseburgers at my work. They looked and smelled so good.

After my competition was over, we went to my work so I could try some of the menu items that a vegetarian can eat (None of them were healthy! It was time for me to indulge). My husband got a cheeseburger and I made him cut me off a little piece. It smelled and looked so good. I took one bite. It was awful!

I am a vegetarian bodybuilder now, I eat plants. Physically, mentally, emotionally and spiritually there is no need for me to go back. This is a way of life for me now, it’s a part of who I am.

How did yoga enter your life, what were the initial reasons for trying it, and what you get out of your practice now?

My first experience with Yoga was in college. My roommate and I took it as a college credit. I enjoyed it but I didn’t have any connection to it. When I started working out and going to the gym, I noticed how stiff my back and hamstrings had become. I was a dancer growing up and was always flexible but working out at the gym made my muscles very tight and shortened. I couldn’t even bend down and touch my toes.

My gym offered a Yoga class, which was included in my membership, so I decided to go, it couldn’t hurt. It did a little… ok a lot. But again, a glutton for punishment, I loved it! I started to go on a regular basis and noticed that I slowly began to loosen up. Eventually I could touch my toes and my back pain started to go away.

As I got more and more in to it, I started making the mind-body connection. I’ve been practicing Yoga off and on for almost 7 years. It wasn’t until two years ago did I finally figure out MY Yoga breath, which brought a more spiritual element into my practice. I am the type of person that if there is something I like, love or enjoy I want to know everything about it that I can. I am a student of many things but a professional at nothing.

I decided to I wanted to learn to teach Yoga so that I would be able to practice Yoga by listening to the cues more and thinking less. I have two certifications to teach Yoga, one through Yogafit and the other through AFFA. I really didn’t take the classes with the intention of teaching anyone but myself and strengthening my own practice. Yoga really came in handy the last week before my competition.

I knew that I had to keep my mind mentally clear in order to handle the stress of the final week coming up. I was very grateful for my practice that week and it most certainly helped keep me calm and focused going into that final week.

I have experimented with all types of Yoga, Yoga studios and even Pilates. My new obsession is TGM. It’s called the Tracey Gardner Method and is offered here in Columbus, Ohio. It is a hybrid of Yoga, Pilates and strength training moves set in a pitch black room, lit with candles and fueled by Tracey’s signature aromatherapy sent, intense music and heat upwards of 115 degrees.

It is the most transformational hour you can spend with yourself. Everything is done on a Yoga mat, body resistance is your weights, there are no mirrors (= no judgement or comparison), it is hard, intense and hot.

I have never sweated my entire life like I do in that class, total detox. It is so hard, that the only thing your mind can do is focus on yourself and pray that you can make it to the end of class. Nothing exists outside of that room for one hour.

It’s the most important thing that I do for my mind, body and soul.

How your yoga practice help your training in the gym?

Practicing Yoga has helped me make the mind body connection. Since, I began practicing Yoga, I not only have become more flexible, but I am able to feel my body in a way that I wasn’t able to before. You become more aware of all of your muscles and how they feel on a good day and how they feel on a bad day.

When you are in the gym and working hard on a body part you know when you have taken it too far or that you can push a little harder. Yoga has connected my body to the movements and weights in the gym.

I think once I found my Yoga breath, I was able to function in the gym in a whole new way, especially during cardio. My least favorite thing is cardio, especially running, so learning to really control my breath and slow my mind down helps me get through not only cardio but a tough set as well.

What will you do differently in your next fitness competition?

I am proud of the package that I brought to my first fitness show. I competed in the Class A open Figure and the Masters Figure division. I ended up placing 3rd in Masters Figure. I had accomplished everything that I set out to do.

Just like my first time in the gym, I’m hooked! I plan on competing again in August. I have 12 weeks until my next show. I knew that I had to strip everything down to see what I had for my first show.

For my second show, I want to experiment a little. The first one, I did everything by the book. Moving forward, I’d like to add muscle and come in fuller. It’s all about trial and error and figuring out what works best for your body. I am going to play with my diet by adding some healthy fats, almond butter, coconut oil and avocado (my fave!).

With the extra energy I’ll have from the extra calories I’ll be able to lift heavier and hopefully add some muscle and fullness. Eventually, I’d like to get a new contest prep diet from someone who is also a vegetarian to see how it compares to the one I previously used.

I’m excited about trying your vegetarian bodybuilding diet program to help with all that; it looks like the guidance I need to further refine my diet and get the protein I need add muscle. We’ll see how these tweaks suit my body when I step back up on stage in August!

To get more vegan bodybuilder competition tips, watch this video – Easy Vegan BodyBuilding Meal Prep



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 – Vegan Bodybuilder Competition Tips

3 Unhealthy Vegan Products Wrongly Labelled as Healthy

 

There is a lot of “health food” out there that isn’t really healthy and the “vegan” label doesn’t mean it’s healthy either. Here are 3 Unhealthy Vegan Products wrongly labelled as healthy

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

LISTEN ON SPOTIFY


3 VEGAN PRODUCTS THAT ARE DECEIVING

There is a lot of “health food” out there that isn’t really healthy…

…and the “vegan” label doesn’t mean it’s healthy either.

Vegetarian protein is an area of concern for our tribe of bodybuilders and fitness gladiators; two of these items are protein specific. Here are 3 notorious vegan products that you should pay close attention to:

1. Non-Dairy Milk

It’s no secret that dairy alternatives typically have way less protein, calcium, and iron than actual dairy. What you should be aware of is the sugar they put in there to compensate for their natural poor taste in relation to cow’s milk which is naturally sweet.

Cooking and baking with non-dairy milk in the same way you would with regular dairy can be tricky, and can affect textures and/or consistencies in recipes. A few test runs, with a dash of creativity, should do the trick.

Coconut cream (the canned stuff you find in the international food section of your grocery store, not to be confused with the refrigerated stuff or coconut water, or the sweetened stuff for fruity cocktails) has the texture of heavy cream and is great in recipes. Spend the extra $0.30 for the organic stuff if you can.

Just remember – it is going to have a very coconut flavor, so don’t think you can dribble some over your pasta and have a great cream sauce. I LOVE using coconut milk with curry spices, so think Asian rather than Italian flavors.

2. Non-Dairy Margarine

Don’t bother trying to replace butter with Vegan margarine in recipes. It will break and curdle. In fact, don’t bother with anything that attempts to mimic butter. The texture is weird, the flavor ‘eh’.  Your substitution will…be kind of yucky.

Sesame oil is great for vegetarians because it is high in protein, as well as having other health benefits. Toasted sesame oil is commonly used for its flavor, but if you’re not a fan, try cold pressed sesame oil.

Coconut oil is another alternative. Unrefined coconut oil has all sorts of health benefits, and also has a very coconutty flavor, so just be aware of that before you fry up your potatoes in it. If Pina Colada potatoes aren’t your thing, refined coconut has little coconut flavor, but fewer of the benefits of its unrefined cousin.

3. Vegan Meat

Now that’s an oxymoron if I ever heard one. Sort of like being a semi-vegetarian, but these fantasy-like terms do exist so allow me to proceed…

Let’s be real here, there’s no satisfying alternative to animal meat if you looking for the same flavor and texture. I have to admit some veggie burgers do taste good, but if you’re going to be a vegan/vegetarian, you have answered a higher calling – whether it being higher consciousness, or compassion for animals.

Some even say plants are healthy for us and have a higher vibrational frequency than dead flesh (hint of sarcasm). Beware of the sodium, sugar, and artificial flavors that are packed into some of these products.

Conclusion

Just be aware that not all vegan products are created equal.

Like most things worth having that have value, there’s a degree of acceptance, work, and sacrifice required. Letting go of old habits and cultivating a new lifestyle is a tall order, but minor in comparison for what you receive in return.

Watch this video to avoid those unhealthy vegan products – Unhealthy Foods Pretending to be Healthy! – Mind Over Munch!

Author Bio:






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 – Unhealthy Vegan Products to Avoid

Tuesday, March 23, 2021

How could eating fast food make us sick and vulnerable to disease?

 

How could eating fast food make us sick and vulnerable to disease? Eating plants is more than just weight loss. How eating plants and being a vegan or vegetarian can improve how we feel, increases energy, and sharpens our minds.

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


LISTEN ON SPOTIFY


EATING PLANTS: MORE THAN WEIGHT LOSS

I recently ran across this article “Vegans Gone Viral: Young local couple turn heads with transformation,” that showcases a happy couple who made a life-changing journey together, one that I am familiar with myself:

When Andrew Scott lost a bunch of weight off his 5-foot-8, 230-pound body in two months in late 2012, the rumors and speculation swirled.

Was he sick? Was he taking drugs? What’s wrong with him?

But it was none of the above.

Earlier in the year, his girlfriend, Ashley Renee Chong, had researched ways to lose weight before her sister got married and pinpointed her approach: a raw vegan cleanse diet, which then led to a plant-based vegan diet.

How could eating fast food make us sick and vulnerable to disease?

And more importantly, how could this be legal? My assumption as a young man growing up was that food sold anywhere had to be nutritious and safe to eat, or else they wouldn’t be able to sell it…I assumed I was protected.

I grew up and learned that’s not how it works, but I think there’s a tendency to fall into the trap of following the masses, and assuming that if our neighbors and and respected colleagues are doing it, it has to be good, right? If you’re reading this, you know better, and the bottom line is that we are 100% responsible for our own lives, which includes arming ourselves with knowledge.

The article goes on:

“In all my research on health and nutrition, I kept hearing the same things over and over and it clicked. I knew I needed to try eating vegan,” says Chong, the American-born daughter of Jamaicans, her father being half Chinese and half African-American.

“At the time, the change was about losing weight, not being healthy.”

And it worked. The West Ashley High School graduate, who is now 23, has shed 130 pounds off her 5-foot-2 frame, going from 252 pounds to 119.

The article continues and talks about how eating plants and being a vegan or vegetarian improves how we feel, increases energy, and sharpens our minds.

Back in the day, I initially looked into eating more plants for these reasons, then I became aware of the severity of the mistreatment of animals and became even more committed to this path. Compassion towards all sentient beings is part of my path, but it doesn’t have to be yours. That’s the beauty of being a vegetarian, you can choose your own reasons for doing so… and there are plenty to choose from!

I like to reiterate this point:

You don’t have to be 100% vegetarian to get on board.

Every little bit counts towards your health and the health of our overall society. This doesn’t have to be an all or nothing deal.

And it’s not very compassionate to judge others if they don’t do exactly as we think they should, this creates contraction, not openness. It’s uninviting and straight-up ugly. More plants and more love please.

To explore further into the topic about how could eating fast food make us sick, watch this video - What Happens When You Stop Eating Fast Food for 7 Days



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 could eating fast food make us sick and vulnerable to disease?



NUTRITION AND SEXUAL PERFORMANCE – Do vegetarians last longer in bed?

 

NUTRITION AND SEXUAL PERFORMANCE – There’s not much evidence to directly link a vegetarian/vegan diet to being better in bed. Vegans and vegetarians tend to have better heart health and therefore sexual health, not only from avoiding meat and dairy (processed as we do here in the US), but, more significantly by consuming more fruits and vegetables high in vitamins and antioxidants.

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


LISTEN ON SPOTIFY


One rumor that I heard recently is that a vegetarian diet improves your sexual performanceso naturally, I had to look into this claim further.

It appears that some of this talk was sparked by PETA’s provocative ad campaigns over the last few years, which claim, among other things, that vegans and vegetarians have better sex. This has prompted many other popular publications, such as Men’s Health, to “investigate” the claims about improved sex drive.

Spoiler Alert: There’s not much evidence to directly link a vegetarian/vegan diet to being better in bed.

Through investigating these claims, I came up with three main findings.

First, many articles like to hide behind the elusive claims of non-cited “researchers.”

Second, there is very little research being published on diet and how it relates to sexual performance. If there is research being done it tends to relate to males and sperm motility rather than females (which goes in line with the gender and sexual discrimination our society is still fighting against).

Third, it isn’t a vegetarian diet, necessarily, but rather a heart-healthy lifestyle filled with vegetables and fruits that links to improved sexual performance.

1) The first two findings, don’t relate as much to the gist of this article, but are comments that I believe merit mentioning. For the first finding, I won’t say much other than providing this advice: try to be an inquisitive and informed reader. It’s disappointing to repeatedly read the words, “studies show,” or “according to this Journal,” only to find no link, no specific cited study, or no such evidence in the scientific world.

There may be no ill-intent by those writers but without sources, the information effectively is hear-say.

2) For the second finding, that very little research is being done in this area, it is time that our culture starts to look into issues related to sex from more than just a male perspective.

Sperm motility is not the only way to measure changes in sexual fertility or libido and the historically agent-male identity should not be the standard of measure. Until more research is done in this area from many sides, advertisers and individuals will continue to make unsubstantiated claims, knowing they won’t be investigated.

3) But the third finding, of healthy lifestyles relating to sexual performance, is where there is actually (maybe) some substance. Are vegetarians and vegans completely off-base by claiming that sex can be improved through vegetarianism? No. But the reason isn’t directly because of what they don’t eat. Rather, it’s about what they do eat and the lifestyles they tend to lead.

With most of the research out there being male-centric, unfortunately we start with a study that measured sperm viability and motility in regards to Vitamin C supplementation. The study had an extremely small sample size of only 13 subjects.

Though this study had major limitations with that sample size, there was an extremely significant finding that Vitamin C supplementation dramatically increased sperm viability and motility in men who were previously found to be infertile. This is in line with other scientific theories on Vitamin C.

So, if one were to extrapolate that to eating foods high in Vitamin C, you could improve your sexual reproductive capabilities as a male through eating more fruits and vegetables.

When it comes to sexual arousal and stamina, it’s all about blood flow.

Therefore, foods that facilitate blood flow and vascular relaxation could lead to better sex.

And this could be found with foods rich in one amino acid: L-arginine.

L-Arginine is a precursor that sets into motion nitric oxide synthesis, which promotes vascular relaxation. Foods such as oats and other whole grains, tend to be high in L-arginine. Still, there have not been many studies done directly relating to L-arginine to sexual arousal. Nor have there been studies directly measuring whole grain consumption and sexual performance.

There is a study showing that people with hypertension, though, tend to have less availability of L-arginine in their system, thereby leading to less nitric oxide production.  The factor of hypertension decreasing potential sexual ability adds another variable, heart health, to the mix.

A strong volume of research is out there on the effects cardiovascular disease can have on sexual activity. As mentioned above, it’s all about blood flow. If you don’t take care of your heart and cardiovascular system, you may end up being more disappointing (and disappointed) in bed.

And this is the key when it comes to dietary claims about sexual performance. Vegans and vegetarians tend to have better heart health, not only from avoiding meat and dairy (processed as we do here in the US), but, more significantly by consuming more fruits and vegetables high in vitamins and antioxidants.

One can consume meat and still take care of their heart given that they do so mindfully and take other measures to live healthy (eat fruit, exercise, etc.). It’s not the act of being vegan or vegetarian, it’s the act of taking care of your heart through being mindful of what you put in your body.

In summary, none of these studies directly suggests that a vegetarian or vegan diet is the key to sexual prowess. What studies do hint at though, if you squint your eyes and look really closely, is that a heart-healthy lifestyle should lead to better blood flow, better stamina, and maybe improved fertility. With that said, it is important to acknowledge that a lot of this is conjecture as little research is out there directly linking diet to sexual activity.

What about all those “superfoods” that are supposed to heighten sexual desire, fertility, and performance?

Chia seeds and maca powder are two of the most common ones. While many individuals report benefits from taking these, again, very little research has been done to explore them. Chia seeds are high in zinc, which has been linked to increasing male fertility. Maca powder is a Peruvian root said to increase mental clarity and improve libido.

But as with other such substances, any claims made by advertisers in the US do not have to be FDA approved. Most of the studies done with these substances are in animal models. Yes, the libido of male rats (again, males) tends to improve with these substances. But little to no studies have measured the impact in humans.

On the other hand, if we’re looking at animal models, you may as well go to a classic drosophila model too. And there we can find studies like this one linking high protein diets to increased fertility.

I’m not saying they don’t work, I’m just saying we don’t have much scientific evidence that they do. And if we’re going to use animal models to advocate for supplements and veganism, don’t ignore the other animal studies being done that show differing sexual enhancers, such as high protein consumption.

The moral of the story ends up the same. Live a healthy lifestyle and be mindful of eating a balanced, heart-healthy diet.

To get more understanding about the link between nutrition and sexual performance, watch this video - Could going vegan mean better sex? || STEVE HARVEY



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 – NUTRITION AND SEXUAL PERFORMANCE


Monday, March 22, 2021

VEGAN DETOX FOR BODYBUILDING – Why Bodybuilders and Athletes Have More to Gain from Detox?

 

VEGAN DETOX FOR BODYBUILDING – Bodybuilders who want to gain muscle mass or who want to get ripped have a lot to gain from a vegan detox. If you’re looking to build muscle mass, detox will help nutrients and protein reach your muscles more efficiently. Without toxins in the way, nutrients from the vegan foods you consume can better find their way through your intestines and blood stream.

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

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Many vegetarian bodybuilders credit their youthful appearance to the inherent detoxing properties of their diets, which naturally combats the aging process.

Anyone can benefit from a vegan detox diet…however, bodybuilders and athletes have more to gain from detox than the average person. Many aches and ailments you suffer from are due to toxicity, which directly affects your performance and recovery.

Whether you’re experiencing headaches, itchy skin, joint problems, or a lack of energy, toxicity is likely to blame. These factors decrease your performance in the gym and prevent you from getting the results you crave.

The main goal of a vegan detox is to eliminate toxins and poisons from your body so you can perform at your highest potential. It’s nearly impossible to avoid environmental toxins like lawn fertilizers, food toxins like chemical preservatives, and product toxins like hairspray.

Ingested toxins can’t be broken down by digestive enzymes, your liver, or your immune system, so they build up until you do something about it. As a vegetarian bodybuilder, you depend on your body to work like a well-oiled machine at all times.

So what are you waiting for?

How Can Vegan Detox Help Vegetarian Bodybuilders?

Bodybuilders who want to gain muscle mass or who want to get ripped have a lot to gain from a vegan detox. If you’re looking to build muscle mass, detox will help nutrients and protein reach your muscles more efficiently. Without toxins in the way, nutrients from the vegan foods you consume can better find their way through your intestines and blood stream.

According to bodybuilder, Henry Chervenka, fat melts way faster when you detox, and it helps you get ripped faster too. “This is because the detox not only cleanses your small and large intestine, but also cleanses the chemicals and filth in your fat cells.” Once you get the toxins out of your fat cells, your cardio and lifting workouts can burn fat the way they’re supposed to.

In an interview with Iron Man Magazine, Ori Hofmekler, author of The Warrior Diet, explained that:

“Detoxification is part of the equation that defines life. Survival depends on the balance between two critical processes: material coming in and material coming out. If either of those processes is impaired, the body loses its capacity to sustain health.”

Key Foods to Include

  • Legumes, lentils, soybeans
  • Flax and hemp seeds, nuts
  • Broccoli and spinach
  • Whole grains, oats, granola
  • Fruits
  • Peanut, soy, or almond butter
  • Quinoa
  • Tofu
  • Olive oil
  • Sweet potatoes
  • Raisins

Vegan Detox vs. Traditional Detox

There are countless detox diets on the market these days, so what makes a vegan detox diet more effective than the other ones out there? If you’ve already committed to a vegan lifestyle, then your answer is obvious. However, vegan detox diets are even beneficial for bodybuilders who occasionally eat meat.

Meat, cheese, and eggs used to be the staples of a bodybuilder’s diet. It’s a common misconception that athletes can’t compete on plant-based diets there’s no way they can get enough protein.

Ask world-class vegetarian bodybuilders and athletes like Bill “Mr. Universe” Pearl, gold medalist Carl Lewis, MLB first baseman Prince Fielder, Iron Man world champion Dave Scott, or mixed martial arts fighter Mac Danzig what they think about that.

According to a Colorado State University study, athletes gain the most from carbohydrates stored in the body. When you get your carbohydrates from vegetables, legumes, and whole grains, your body breaks them down and stores them in your muscles as glycogen. This glycogen supplies energy, thereby boosting your workout performance.

The concepts of “vegan” and “detox” are practically go hand in hand. Vegan diets are raw, pure and natural. The whole point of a detox is to bring your body back to it’s original raw, pure, and natural state. It is only in this state that you can train harder, lift heavier, and endure longer.

Benefits

  • Cleans out wastes and toxins from the body
  • Reduces your risk of future exposure to toxins
  • Provides your body with additional nutritional boosts while cleansing
  • Allows your organs to rest between workouts
  • Stimulates the liver to drive toxins out of the body
  • Promotes toxin elimination through the kidneys, intestines, and skin
  • Improves circulation of the blood

The Best Time

Fitness experts recommend detoxing at least once a year, although three or four times a year is optimal. Medical director of Helios Clinic, Dr. Peter Bennett, N.D, suggests beginning a detox plan as soon as you begin to notice symptoms of sluggishness, fatigue, or other unexplained symptoms.

Before changing your diet, make sure to cut out all refined sugars, saturated fats, coffee, and alcohol, which are obvious obstacles to your fitness goals. Minimize your usage of personal care products and household cleaners that have a chemical base to increase the effectiveness of your detox.

The Daily Rundown – What It Looks Like

(courtesy of Jen Reilly, R.D., L.D., registered dietitian based in Washington, D.C.)

  • Upon Waking (7:00 AM)
    Large glass of filtered water with cucumber slices (in the water) and a dash of cayenne
  • Breakfast (8:00 AM)
    Green-Apple Juice (Serves 1):
    JUICER: 2 kale leaves, handful spinach, 1 stalk celery, small handful parsley, and 2 tart apples. Serve over ice.
    BLENDER: Same recipe, but add 4-8 ounces water and a handful of ice.
  • Morning Snack (10:00 AM)
    Herbal tea, 1 cup raspberries or other berries
  • 1 Hour Later (11:00 AM)
    Large glass of filtered water with cucumber slices (in the water)
  • Lunch (12:00 PM)
    Mango Summer Salad
    1 cup brown rice
  • Mid-Afternoon Snack (2:00 PM)
    Large glass of filtered water with lemon wedge
    Hummus with sliced veggies
  • Pre-Dinner Snack (4:00 PM)
    Herbal tea; 15 raw almonds
  • Dinner (6:00 PM)
    3 cups lightly steamed broccoli
    ½-1 cup cooked quinoa
    ½ cup cooked lentils
    Large glass of filtered water with lemon wedge
  • Before Bed (8:00 PM)
    Chamomile or other herbal tea

Tips to Enhance Your Experience

  • Drink at least two or three quarts of water each day
  • Eat plenty of fiber each day
  • Eat fruits and vegetables rich in vitamin C
  • Sweat out toxins in a sauna at least once a week
  • Take deep breaths to allow oxygen to fully circulate through your system
  • Use a dry brush on your skin to remove toxins from your pores
  • Incorporate martial arts and yoga into your fitness routine

What to Expect After

Sudden changes in diet can sometimes result in withdrawal symptoms, although relatively minor. Many bodybuilders take natural vitamins to supplement their diets, although nutrients should be consumed through food as much as possible. After the initial shock dissipates, you’ll likely feel more energized and overall healthier.

For more ideas about vegan detox for bodybuilding, watch this video - VEGAN What I Eat In A Day As A Model | Plant Based Clean Eating & Body Detox Recipes | Sanne Vloet



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 – VEGAN DETOX FOR BODYBUILDING


Sunday, March 21, 2021

Weight Loss Facts and Myths - WEIGHT LOSS MYTHS, SEX BURNS CRAZY-CALORIES

Weight Loss Facts and Myths - WEIGHT LOSS MYTHS, SEX BURNS CRAZY-CALORIES. Here are the myths regarding obesity and weight loss……each of which is commonly thought to be experimental and/or evidence based



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The following are myths regarding obesity and weight loss

…each of which is commonly thought to be experimental and/or evidence based:

Myth: Small sustained changes in energy intake or expenditure will produce large, long-term weight changes.


Truth: The 3500 kcal intake or expended equates to a 1 lb weight loss or gain was derived from very low-energy diets.

Myth: Setting realistic goals for weight loss is important, because otherwise, patients will become frustrated and lose less weight.


Truth: In fact, the reverse may be true.

Myth: Large, rapid weight loss is associated with poorer long-term weight-loss outcomes, as compared with slow, gradual weight loss.


Truth: In fact a recommendation to lose weight more slowly might interfere with the ultimate success of weight-loss efforts.

Myth: It is important to assess the stage of change or diet readiness in order to help patients who request weight-loss treatment.


Truth: Readiness does not predict the magnitude of weight loss or treatment adherence among persons who sign up for behavioral programs or who undergo obesity surgery.

Myth: Physical education classes, in their current form, play an important role in reducing or preventing childhood obesity.


Truth: The level required may not be achievable.

Myth: Sexual intercourse burns 100-300 kcal.


Truth: It is actually about 21 kcal in a man in his mid-30s.

The following are facts about obesity:

1. Heritability is not destiny; moderate environmental changes can promote as much weight loss as the most efficacious pharmaceutical agents available.

2. Diets (i.e., reduced energy intake) very effectively reduce weight, but trying to go on a diet or recommending that someone go on a diet generally does not work well in the long-term.

3. Regardless of body weight or weight loss, an increased level of exercise increases health, and physical activity or exercise in a sufficient dose aids in long-term weight maintenance.

4. Continuation of conditions that promote weight loss promotes maintenance of lower weight; obesity is a chronic condition requiring ongoing management.

5. For overweight children, programs that involve the parents and the home setting promote greater weight loss or maintenance than those that are school or out-of-home structured settings.

6. Provision of meals and use of meal replacement products promote greater weight loss.

7. Some pharmaceutical agents can help patients achieve clinically meaningful weight loss and maintain the reduction as long as the agents continue to be used.

8. In appropriate patients, bariatric surgery results in long-term weight loss and reductions in the rate of incident diabetes and mortality.

Author(s):Melvyn Rubenfire, MD, F.A.C.C. (Disclosure)

Topic(s):Prevention/Vascular

© 2013 American College of Cardiology Foundation

To find out more about weight loss facts and myths, watch this video - Dietitians Debunk 18 Weight Loss Myths



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 – Weight Loss Facts and Myths

 

Friday, March 19, 2021

Vegetarian Diet and Cancer Prevention - #1 WAY TO AVOID CANCER IS…EATING PLANTS

 

Vegetarian Diet and Cancer Prevention - It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.

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

LISTEN ON SPOTIFY

We attempt to educate and celebrate the benefits of a vegetarian bodybuilding diet for building muscle and strength. But the benefits of a plant-based diet extend well beyond the positive impact on the environment and the ability to still maintain adequate protein intake.

Plant-based diets have proven time and time again to reduce the prevalence of chronic illnesses. In particular, plant-based diets are increasingly showing to have a preventative effect on the incidence of cancer, whose pathways are still mysterious to us.

Broccoli should be a staple in your diet for many reasons, and here’s a good article on how broccoli fights cancer.

The evidence has been mounting to the point where even the American Institute for Cancer Research advocates limiting red meat intake and eliminating processed meats altogether from our diets.  Plant-based diets are recommended by the AICR and other health professionals all over. And it’s not just about the anti-oxidants as has been assumed in the past.

Research performed at Cornell University and published in the Journal of Nutrition, suggests that it is not enough to gain anti-oxidants from supplements. Rather, from consuming whole fruits and vegetables, there is a synergistic effect from combining the naturally occurring anti-oxidants with the phyto-chemicals inherent in natural foods. In fact, it is estimated that one-third of all cancer deaths in the US could be prevented through including more fruits and vegetables in our diets.

The evidence suggests that antioxidants or bioactive compounds are best acquired through whole-food consumption, not from expensive dietary supplements.

While that study advocates for simply including more plants in our diet, a paper published this year from research conducted at Loma Linda University, took it a step further advocating for the protective effect of vegetarian diets compared to non-vegetarian plans.

Comparing dietary data from nearly 70,000 participants, researchers found significantly lower incidence of cancer in vegetarian participants vs. non-vegetarian participants. Within the different vegetarian diets compared (Vegan vs. Lacto-ovo Vegetarian), vegan diets showed a significantly more protective effect as well. In particular, vegan diets showed significant preventive results against female-specific cancers.

Researchers are not in argument on whether or not a vegetarian diet is protective against cancer. This is clear. The data has delivered the verdict. Yes, it is. However, the reasons for why are still unclear.

Some suggest that the lower BMI commonly found in vegetarians compared to non-vegetarian populations could be a confounding factor as obesity is a predictor of chronic illnesses such as cancer. Also, in vegan populations, Vitamin D deficiency could negate some of the protective effects of a vegan diet in cancer. That’s why it is an important Vitamin to monitor in vegan and vegetarian diets. Still, the evidence across the board, has shown the additional benefits of a plant-based diet when obtaining anti-oxidants and phytochemicals from naturally occurring sources.

With the lower incidence of cancer, the positive impact on the environment, and the American Dietetic Association supporting the nutritional and preventative benefits of well-planned vegetarian and vegan diets, it’s no wonder there is an increase in advocacy for plant-based diets today.

Can I Get a Witness???

Furthermore, vegetarians tend to have a lower body mass index and lower overall cancer rates

Vegetarian diets seem to confer protection against cancer. Impact: Vegan diet seems to confer lower risk for overall and female-specific cancer than other dietary patterns.

Fruit and vegetables are known to contain a complex mixture of phytochemicals that possess potent antioxidant and antiproliferative activity and show additive and synergistic effects. The phytochemicals interfere with several cellular processes involved in the progression of cancer.

It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.

For more ideas on vegetarian diet and cancer prevention, watch these 2 videos below –

Cancer Treatment: Why a Vegetarian Diet Helps



Can we eat to starve cancer? - William Li



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 Diet and Cancer Prevention



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