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author: Lori Zikuska | 22.05.2019 at 13:57 | 0 Comments

Top vegan nutrition tips for better fitness and health without animal foods: Vegan nutrition

Is this form of nutrition suitable for me and what exactly are its features? In the amin4u blog we introduce you to different types of diets for a fit, healthy life. This time, one without any animal products: Vegan.

#1 Top vegan nutrition tips for better fitness and health without animal foods: Vegetarianism and veganism

You could say that veganism is a stricter version of vegetarianism. While vegetarians do not eat meat or fish, in addition, vegans do not eat any other animal products, such as milk, eggs or honey. For many vegans, this lifestyle extends much further than nutrition. For example, they avoid cosmetics that contain animal ingredients such as some E-dyes from lice. Also, many garments contain animal fibres, for example wool sweaters, or are made of leather, such as shoes or leather jackets. Vegans therefore opt for imitation leather or synthetically manufactured fibres and make-up products that contain no animal derivatives and have not been tested on animals.

#2 Top vegan nutrition tips for better fitness and health without animal foods: The benefits of vegan nutrition

For many vegans, there are a number of reasons for their choice of diet, which are not necessarily related to food: The avoidance of animal products logically protects both wildlife and the environment, because for the production of plant foods, far less water and land is required than for animal products. In addition, for humans, a pure plant-based diet has benefits: a significantly lower risk of heart attack, lower cholesterol and a lower risk of diseases such as cancer, osteoporosis, appendicitis, arthritis, obesity and diabetes. Many athletes also enjoy the benefits of this type of diet. Incidentally, the intake of protein is not a problem at all, because even among plant foods there are real protein bombs, especially legumes and tofu. And in an emergency, there is always amino4u. 

Top vegan nutrition tips for better fitness and health without animal foods
 

#3 Top vegan nutrition tips for better fitness and health without animal foods: This is how to get started on a vegan lifestyle

For those who are afraid to go straight into it, they can first transition from meat eater to vegetarian and then gradually approach a vegan diet. Before making any major change in diet, it is always advisable to talk to your doctor to clarify any personal health risks. The vegan diet allows you to eat what tastes good for you. In addition, you can also pay attention to what your body needs: Athletes require a lot of protein from nuts, lentils or beans, women often need more iron, which is found in dried fruit and green vegetables. If you eat a balanced diet, the doors to veganism are open to you. Some exceptions: Vitamin B12 is not present in pure plant foods and should therefore be taken as a supplement.

As a reader of our article “Top vegan nutrition tips for better fitness and health without animal foods: Vegan Nutrition”, you might also be interested in the following articles in the amino4u Fitness Blog:

5 TOP NUTRITION TIPS FOR STARTING OFF AS A VEGETARIAN: THESE TIPS CAN HELP YOU WITH A SUCCESSFUL START TO VEGETARIAN LIFE
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOOD FOR MORE MUSCLE STRENGTH
TOP HIGH CARB LOW FAT NUTRITIONAL TIPS FOR FITNESS AND HEALTH: ADVANTAGES OF HIGH CARB LOW FAT
TOP TRAINING AND NUTRITION TIPS FOR MUSCLE BUILDING: TRAIN MORE MUSCLES WITH SPORTS AND NUTRITION
TOP NUTRITION TIPS - HOMEGROWN SUPERFOODS: HEALTHY AND CHEAP FOOD DIRECTLY TO YOUR DOOR

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author: Lori Zikuska | 09.04.2019 at 10:43 | 0 Comments

Top High Carb Low Fat Diet Tips for Fitness and Health: The benefits of High Carb Low Fat

What characterizes different diet forms and how do I find the one that’s right for me? In the amino4u blog, we show you various forms of nutrition, including top tips and information! Lots of carbs and almost no fat is the basis for the so-called High Carb Low Fat diet, HCLF in short.

#1 Top High Carb Low Fat Diet Tips for Fitness and Health: Carbs as the main source of energy

While on a starch-based or High Carb Low Fat diet, the body gets its energy from carbohydrates. Carbs are a quick and easily digestible source of energy. The main energy supplier, therefore, is glucose. Plant-based carbs are being converted into glycogen which then is stored in your muscles and liver. Excess carbohydrates are emitted as heat. Most people following the HCLF principle don’t consume animal products because vegan foods are especially high in starch. This is also the thesis of Starch Solution, a form of nutrition developed by Dr. John McDougall. This requires you to take in mainly carbohydrates, no oils and very few high-fat foods such as nuts or avocados. Another guideline is 80-10-10 which translates to a macronutrient ratio of 80% carbs, 10% fat and 10% protein. High Carb Low Fat also means avoiding highly processed foods in general, especially white flour and sugar. Fats are – depending on which guideline you follow – consumed as unsaturated fats in small amounts, for example as coconut oil, linseed or olives.

Top High Carb Low Fat Diet Tips for Fitness and Health - The advantages of eating a High Carb diet

#2 Top High Carb Low Fat Diet Tips for Fitness and Health: The advantages of eating a High Carb diet

A HCLF diet consists of many staple foods like potatoes, rice, corn or quinoa, which have been eaten by many peoples for centuries, unprocessed and daily. This is supposed to counteract diseases of our modern society, like diabetes or obesity. The plant-based, high-carb way of eating also aids digestion: The high amount of fibers makes the foods easy to digest and this can even help you lose weight. High Carb Low Fat can help build muscle, lower cholesterol and shorten recovery time after exercise. Many people following HCLF also say that they can eat more and worry less about gaining weight.

#3 Top High Carb Low Fat Diet Tips for Fitness and Health: Changing your diet to a high-carb solution

While changing your diet to High Carb Low Fat, you might experience stronger cravings during the first three to four weeks. This is because the body needs to change its mode of energy supply to carbohydrates and essential fats. To experience all benefits of an HCLF diet, it is important to eat as many unprocessed foods as possible: healthy fruit and vegetables, lots of vitamins, brown rice, whole grains and no artificial sugar. If you’re completely plant-based, you should also take vitamin B12. If you follow these tips, there is nothing standing in the way of your high carb diet!
By the way: Raw vegans like YouTuber Freelee The Banana Girl are pushing themselves and HCLF to their limits by eating mostly fruit – sometimes more than 50 bananas a day. However, dietary and nutritional experts suggest that you eat a balanced diet even while practicing High Carb Low Fat.

Since you read our article “Top High Carb Low Fat Diet Tips for Fitness and Health: The benefits of High Carb Low Fat”, you might also be interested in the following posts on the amino4u Fitness Blog:
TOP DIET AND FASTING TIPS FOR FITNESS AND HEALTH: THE INTERMITTENT FASTING TREND
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TOP 3 SPORTS, TIPS AND IDEAS FOR OVER-40’S: STAY HEALTHY AND FIT AS YOU AGE
TOP KETO DIET TIPS ABOUT NUTRITION FOR FITNESS AND HEALTH: KETOGENIC DIET
TOP MARATHON PREPARATION TIPS FOR RUNNERS: GEAR, NUTRITION AND TRAINING TO GET YOU READY FOR THE RACE
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author: Lori Zikuska | 08.01.2019 at 12:51 | 0 Comments

5 Top Diet Tips for Becoming a Vegetarian: These tips make starting a vegetarian life easy

Meatless is the way to go! In 2014, there were already 375 million vegetarians living all over the world. Most of them are ovo-lacto-vegetarians, meaning they don’t eat meat, but still consume eggs and dairy. Lacto-vegetarians also abstain from eggs, while vegans stay away from any animal products. By the way, there are also people who don’t consume meat but still eat fish, those are called pescatarians. No matter which type of vegetarianism you choose, we have the best tips to make transitioning into this new lifestyle easier.

#1 Top Diet Tips for Becoming a Vegetarian: Going cold turkey or easing in slowly?

Most people find dietary changes easier if they happen gradually, especially when it comes to giving up something like meat. Try to forgo meat on one day of the week, then two or three, until you only have one “meat day” left, which then will be easy to leave out as well. However, with this method, the risk of relapsing is quite high, especially if you like the taste of meat and want to (or have to) become a veggie for other reasons. In that case, going cold turkey might be a good solution: Overnight, leave out all foods that require animals being killed. In any case, a dietary change like this should be thought about and planned in advance.
These tips make starting a vegetarian life easy - Five Top Diet Tips for Becoming a Vegetarian
#2 Top Diet Tips for Becoming a Vegetarian: Visualize your reasons and find motivation

First of all, you should be aware of the reasons that lead you to the path of vegetarianism. Dietary changes that have been started on a whim usually don’t last very long. Do you have ethical or health reasons, do you want to save the planet or did your doctor actually recommend you to become vegetarian?
If you find yourself missing steak, buffalo wings and the like, make sure to have visible reminders of your reasons and motivation. Collect pictures and quotes on Pinterest, print and hang them on your fridge. You can also try checking each vegetarian day off in your planner.

#3 Top Diet Tips for Becoming a Vegetarian: Try new recipes instead of substitute products

Plant-based substitutes like tofu nuggets can make transitioning into your new lifestyle a lot easier. However, you shouldn’t simply replace all meat in your diet with such products. Instead, find new and exciting recipes. You can find inspiration, for example from the Asian cuisine, in many cookbooks or on the Internet.
Try new recipes instead of substitute products - Top Diet Tips for Becoming a Vegetarian
#4 Top Diet Tips for Becoming a Vegetarian: Enough protein to keep you full

An adequate supply of protein is not only important for your muscles, it will also make you feel full and satisfied even without meat. If dairy products, legumes and the like are not enough, amino4u is there for you. ;-)

#5 Top Diet Tips for Becoming a Vegetarian: Keep an eye on the nutritional value

Last but not least, it is crucial that you keep an eye on your nutritional intake. Vegetarians have a higher chance of having lower levels of trace elements like iron or zinc. If you eat a balanced diet and have your health checked by a doctor on a regular basis, everything should be fine, though.

Since you read our article “5 Top Diet Tips for Becoming a Vegetarian: These tips make starting a vegetarian life easy”, you might also be interested in the following posts on the amino4u Fitness Blog:
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOODS FOR INCREASED MUSCLE POWER
TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
DOMESTIC SUPERFOODS: HEALTHY AND CHEAP FOODS ON YOUR DOORSTEP
FOOD TIPS: VEGETABLE VS. ANIMAL PROTEIN – WHAT’S MORE HEALTHY AND EFFECTIVE FOR YOUR BODY?
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author: Lori Zikuska | 27.11.2018 at 11:12 | 0 Comments

Top Baking Recipes for Vegan Christmas Cookies: Fitness recipes for Christmas

Sweat treats around Christmas can easily become a calorie trap. However, if you don’t want to lose sight of your body and diet goals even during the festive season, you can bake your own healthy and vegan Christmas cookies using our top recipes.

#1 Top Baking Recipes for Vegan Christmas Cookies: Avoid calorie traps with Christmas cookies

When it comes to plain old Christmas cookies, it’s not only the calories. Ingredients like white flour, high-fat butter and refined sugar in excessive amounts can harm your body. They also don’t provide enough nutrients, fiber, minerals and vital substances. On top of that, buttery cookies usually contain too many unhealthy fats. At the same time, it’s super easy to use the right ingredients and bake healthy fitness cookies in no time at all.

#2 Top Baking Recipes for Vegan Christmas Cookies: Healthy ingredients for valuable nutrients

In most cases, white wheat flour, refined sugar, butter and the like are easy to substitute or upgrade to healthier alternatives. Nuts, whole grains and oats contain - amongst valuable nutrients – some extra protein for muscle growth and maintenance. Whole-grain flours, coconut flour or finely ground nuts are perfect substitutes for wheat flour. If you like it sweet, you can use maple syrup, agave, honey (not vegan though!), coconut sugar or dates for your cookies. You won’t even miss the sugar. Substitute the butter with coconut oil or other virgin oils.


#3 Top Baking Recipes for Vegan Christmas Cookies: Spices and condiments working miracles

Did you know that spices carry the most flavor in Christmas cookies? On top of that, they have quite a lot of benefits for your body and health. Cinnamon aids with indigestion, cloves are antiseptic and provide antioxidants, cardamom is a natural anticonvulsive, anis acts mucolytic and abirritative, and vanilla is even supposed to be an aphrodisiac. ;-)

Top Baking Recipes for Vegan Christmas Cookies #1: Coconut Date Bites
Coconut Date Bites Baking Recipes Vegan Christmas Cookies Fitness healthy
Preparation:
Chop up dates in a blender and knead together with half of shredded coconut and remaining ingredients. Roll into little bites and cover with remaining coconut flakes.

Top Baking Recipes for Vegan Christmas Cookies #1: “Zimtsterne”, German star-shaped cinnamon cookies
German star-shaped cinnamon cookies – Baking Recipes Vegan Christmas Cookies
Preparation:
Mix chia seeds with water and let the mixture soak in the fridge for 10 minutes. Blend together almonds, coconut sugar and cinnamon, then add maple syrup and chia mixture. Cover dough with cling film and refrigerate for 30 min. Roll out the dough between two layers of parchment paper, cut out stars and bake at 320°F for 10 minutes.

Top Baking Recipes for Vegan Christmas Cookies #2: Whole-grain cookies
Baking Recipes Vegan Christmas Cookies winter Whole-grain cookies sweet diet
Preparation:
Chop up dates, mix with water and maple syrup, let soak for 30 min, then blend until smooth. Mix together flour, almonds, baking powder and vanilla. Use a fork to stir in melted coconut oil and date puree. Knead by hand, roll out and cut out cookies. Bake at 350°F for 10 min.

Since you read our article ”Top Baking Recipes for Vegan Christmas Cookies: Fitness recipes for Christmas”, you might also be interested in the following posts on the amino4u Fitness Blog:
TEA HEALTH TIPS FOR AUTUMN: HOW TO MAKE YOUR OWN TEA FOR HEALTH AND FITNESS IN AUTUMN
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TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
DOMESTIC SUPERFOODS: HEALTHY AND CHEAP FOODS ON YOUR DOORSTEP
FOOD TIPS: VEGETABLE VS. ANIMAL PROTEIN – WHAT’S MORE HEALTHY AND EFFECTIVE FOR YOUR BODY?
 
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author: Lori Zikuska | 19.09.2018 at 11:06 | 0 Comments

Plant Power and Vegan Protein Bombs: Vegan foods for increased muscle power

A vegan diet makes you weak and incapable to build muscle? As if! Even without animal products, it is easy to cover your daily requirements for protein on a day-to-day basis and not even athletes have to worry about their muscles.

#1 Types of Plant-Based Proteins: Why vegan protein sources are special

The quality of protein structures is measured by their so-called biological value. The higher the biological value, the more similar is the compositions of amino acids to those in the human body. Of course, this applies especially to animal protein sources because of the humanlike cells. On the other hand, plant-based proteins have other crucial benefits: Albuminous plant foods are easier to digest and contain less fat. Animal protein sources, however, can harm the body with their high levels of cholesterol and unsaturated fatty acids.
By the way: Certain plant-based protein bombs such as soy have almost the same biological value as eggs.

#2 Types of Plant-Based Proteins: Vegan protein bombs in comparison

When it comes to vegan protein, the first thing that most people think of is legumes. The choices are endless, from peas to red, green and yellow lentils, kidney beans and white beans to chickpeas, as well as countless exotic types. The little power bundles have around 15% of protein. The lupine, a long-known legume in Europe that is rising to new fame at the moment, even contains 18g of protein for every 100g of ground flour.
Nuts, kernels and seeds give your body proteins as building elements for muscle structure and other vital bodily functions. Walnuts and hazelnuts for example contain about 15% of protein, while peanuts reach almost double this amount. Other protein bombs are sunflower seeds, chia seeds, and almonds. On top of everything, these foods provide valuable fats, but this is also where you have to be a bit careful: Because of the high fat levels, nuts and seeds can become calorie traps.
Contrary to popular belief, carbs and proteins are not mutually exclusive: Especially whole grain and oats provide plenty of protein. Even more protein is hiding in pseudo-cereals such as amaranth, buckwheat or quinoa – the latter provides 13% of protein.
Aside from that, tofu and fermented soy products like tempeh or seitan – which is made from wheat protein – are undeniably high in protein: These classics of a vegan diet provide up to 75% of protein.



A current trend is hemp protein which is being used in protein bars or shakes. Due to its ideal nutritional value, it provides not only plenty of protein but also valuable vitamins, minerals and trace elements.

#3 Types of Plant-Based Proteins: How to make the best of it for your body

Basically, there is an abundance of vegan foods that provide plenty of protein for your body without any animal contents. There are a few tips, however, that can optimize the protein intake even more. You can, for example, increase the mentioned biological value by cleverly combining various vegan foods. Cereals and grains in whole wheat bread are perfectly complemented by legumes or oil seeds, for example as hummus or nut butter.
You can easily slip an extra portion of protein into your diet: Stir a few tablespoons of watered lupine seeds in soups, or add nuts and seeds as the perfect topping for granola bowls, salads or smoothies.

author: Lori Zikuska | 11.07.2018 at 13:49 | 0 Comments

Domestic Superfoods: Healthy and cheap foods on your doorstep

Everyone talks about superfoods: Foods with allegedly especially positive health effects. They are rich in vitamins, proteins and nutrients. Especially exotic foods like chia seeds, acai berries, avocado and pomegranate are known as superfoods. But there are also superfoods that are not grown somewhere at the other end of the world and transported an infinite amount of miles: Domestic superfoods on your doorstep!

#1: Domestic Superfoods: „Wild fruits“ instead of exotic fruits

Basically, superfoods are completely normal foods you can buy at your supermarket. The special nature of superfoods are the contained secondary plant substances which care for your fitness, power and healing. The hype about superfoods from overseas is big, but it’s much more important to focus on the superpowers of our domestic superfoods. Blueberries, black currants and elderberries contain comparable nutrients to acai berries or goji berries. The deep red color of the domestic berries contains the so-called antioxidants which slow down the aging process of the plant cells as well as the human cells.
Apples are a good alternative for goji berries, when you choose the right type. „Old“ apple types like Belle de Boskoop or Cox Orange act antioxidative, are rich in vitamin A and include more polyphenols than newer apple types.

#2: Domestic Superfoods: Linseeds instead of chia seeds

They are significantly cheaper, but as healthy as the famous chia seeds from South America: Linseeds. They contain many important dietary fibres and are rich in omega-3 fatty acids. Walnuts are also a good substitute for chia seeds – they’re able to lower the cholesterol level and reduce the risk of cancer through antioxidants and omega-3 fatty acids. Nettle seeds are very valuable as well. They comprise a lot of proteins and plenty of minerals.



#3: Domestic Superfoods: Broccoli instead of wheatgrass

A good alternative for wheatgrass are green vegetables like broccoli. Both are rich in chlorophyll, the dye plants owe its green colour to. Chlorophyll binds toxic substances which result from metabolic processes and guides them from the body. Furthermore, it has an anti-inflammatory effect.
Green vegetables are rich at vitamin C and magnesium, in general. Finally, broccoli and green cabbage are worth to be highlighted as domestic and cheap superfood alternatives.
Further domestic superfood-vegetables are horseradish, parsnips and Jerusalem artichokes.



With this in mind, we wish you lots of fun at your next grocery shopping trip, exploring the domestic power plants.  While you’re doing something for your conscience and your wallet, at the same time your health will be pleased!
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author: Lori Zikuska | 08.05.2018 at 11:36 | 0 Comments

Food Tips: Vegetable vs. animal protein – what’s more healthy and effective for your body?

For reaching training goals fast and effective, athletes often consume a high-protein diet. But even without training intentions proteins play an important role for your body. What are proteins and why are they so essential? And what’s the difference between animal and vegetable proteins?

Proteins are primarily construction materials for vital organs, blood and the muscular system. They consist of different small components called amino acids and each amino acid fulfils a particular function. The body is able to synthesize 12 amino acids, called essential acids, the other 8 non-essential amino acids the body receives via food. A healthy human needs around 0,8 grams of proteins per kilogram of body weight.

#1: Food Tips: Vegetable vs. animal protein - Check the biological quality

Dietary proteins consist of different amino acids, which vary in their type and quality.
The more similar the amino acid structure of a food item is to the structure of the amino acids in our bodies, the easier it is to extract and process the proteins from our diet, leading to a higher biological quality of the food items. Because animal proteins are more similar to the endogenous proteins regarding their composition, they are initially more valuable for us. A chicken egg, for example, has a biological quality of 100 and pork of 85, whereas beans have a value of 72 and potatoes 76.
Although meat and eggs have a high biological quality, it is not recommended to cover the protein requirement solely through them. Animal food products contain high quantities of cholesterol and fat, so that long-time consumption can lead to cardiovascular diseases, gouty arthritis and arterial calcification. Through combining foods in a clever way it is possible to raise the biological quality and simultaneously obtain a balanced nutrition.


#2: Food Tips: Vegetable vs. animal proteins - Proteins and muscle development

It would be wrong to think that an increase of proteins automatically leads to muscle mass growth. Therefore, indulging in protein shakes and steaks alternately does not benefit us. It is a healthy combination of vegetable and animal food items that is the key to success. While the biological quality stays nearly the same, the body can process an evenly balanced diet much easier. Even though animal protein was regarded for many years as much more qualitative, we should not neglect the risks and side effects and put our focus on vegetable alternatives.
 

#3: Food Tips: Vegetable vs. animal protein: Proteins and age

A low-protein diet is especially beneficiary for middle-aged people (40 and up). However, after reaching the age of around 65, it is advisable to return to a high-protein nutrition, especially if you tend to be underweight. It is however not irrelevant what kind of proteins you consume. At old age, there is a crucial difference between the intake of animal proteins versus vegetable ones. Study results show, that an animal protein based diet can increase the risk of cancerous tumors and even mortality. At this point it is a good idea to switch to vegetable proteins which are also able to cover the body’s protein requirement and help you enjoy a long and healthy life.
 

#4: Food Tips: Vegetable vs. animal protein - Vegetable protein powder

Even though it is not difficult to consume the daily recommended amount of proteins, it is almost impossible to take in all the eight amino acids exclusively through food. At this point, vegetable protein powders come into play:
So what are the benefits of such powders?
The multifunctional vegetable protein powder is suitable for a wide range of people. Besides athletes and higher-aged people, also patients after an injury, physically hard working people, vegetarians, vegans as well as people who want to reduce their body fat can benefit from the additional protein consumption. The powder is the only dietary protein that offers a solution to protein requirements and nitrogen catabolites. Also, it helps you cover the essential amino acid requirements without overburdening your body through detoxifying nitrogen catabolites. On top of that, vegetable protein powders such as amino4u  are hypoallergenic and offer performance optimization and reinforcement of the immune system. Within 23 minutes after consumption, the amino acids are available to the body. The powder is almost free from calories and presents no burden for the digestive tract. And of course it’s 100% plant-based.
We finally resume:  The mixture of vegetable and animal proteins is the essence!




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