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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 | 22.08.2018 at 09:14 | 0 Comments

Top Marathon Preparation Tips for Runners: Gear, nutrition and training to get you ready for the race

Although it seems like everyone and their dog is running a marathon these days – the ultimate runners’ event is still an incredible achievement, both physically and mentally. This, of course, requires the right preparation.

#1 Marathon Preparation Tips for Runners: The right mindset and attitude for training
You can’t run a marathon just as “a sideline” or because you lost a bet. It is a lot more fun as well if you voluntarily and deliberately decide to take on this athletic challenge. ;-) Aside from that, patience is of the essence. Beginners need, depending on the person and their fitness level, up to three years of consistent training. The right mindset is the key that leads to 42.195 kilometers and the right attitude is vital during both training and the race.

#2 Marathon Preparation Tips for Runners: The perfect shoe and the right running gear
Of course, one thing is essential for running: your shoes. It pays off to seek expert advice for your footwear. In specialized stores, your running form can be analyzed, and the right shoes can be chosen and adjusted. Your clothes should be breathable and have no rubbing seams. Specially geared running socks prevent blisters on your feet. If there is something chafing or pinching, rub a little Vaseline or special cream on the area in question. Last but not least, a heart rate monitor helps to better assess your own body during training.



#3 Marathon Preparation Tips for Runners: Health check and sports medical examination
Running a marathon is extreme sport. That is why aspiring marathon runners have to be physically fit and healthy. With a cardiac dysfunction, the race can become dangerous. Especially at-risk groups and people over 35 should undergo a sports medical examination before training for a marathon. Doctors will listen to your chest, do an exercise EKG test and check the function of knee joints, hips, and your spine. A blood exam can determine inflammatory sites.



#4 Marathon Preparation Tips for Runners: Phase of training for the race
Before a marathon, you should run about 26 miles or 42 kilometers – the race distance – every week for a year. Try several short runs during the week and then go for a long run on the weekend, which can be prolonged as the race approaches. Your training has to fit in with your daily routine, of course. Those who want to run a marathon have to take the time to exercise and train. Stretching should also be a part of your training because it is vital to prevent damage to tendons and ligaments.
#5 Marathon Preparation Tips for Runners: Nutrition during training and before the race
During training it is advisable to be on a low carb diet to train your body’s fat metabolism and eliminate energy slumps during long runs. However, many runners swear by pasta parties with loads of carbs before a long practice run. Three days before the marathon race, you can start loading up on carbohydrates. On the big day, make sure you have time for a small, easily digestible breakfast. Don’t eat anything two hours before the race. Drink half a liter of water with your breakfast and another half a liter before starting the run to stay hydrated.
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author: Lori Zikuska | 26.07.2018 at 10:44 | 0 Comments

Top fitness tips - Fit and healthy after 40: amino acid levels dwindle when you’re over 40

Protein is one of the most important components of our bodies. Various proteins are used for various bodily functions – building cells, tissue and muscle, keeping the immune system running or transporting nutrients into the bloodstream. Plus, protein supplies energy. In order to “build” all the proteins we need, our body requires 20 different amino acids – 12 of which it can produce itself. The remaining 8, called essential amino acids, we have to ingest with food.

#1 Fit and healthy after 40: I’m not that old?!

Between the age of 40 and 65, we don’t need as much protein as in younger years or later in life. However, certain mechanisms in our body change already when we hit 40 which leads to slower metabolization of proteins or amino acids. While it is crucial at every stage of life, you should have an eye on your amino acid intake when hitting the milestone. At this age, amino acids are playing a very important role and can even aid natural anti aging processes!
 
#2 Fit and healthy after 40: What happens in our bodies as we age?

With age, many people experience reduced toxic excretion from the kidneys. As a result, amino acids can’t be processed as easily as before and our bodies have a harder time building proteins. In order to maintain protein levels to ensure all body systems are up and running, our body starts to use its own protein from muscles. This leads to muscle loss and therefore to decreased strength, aching sinews and ligaments, a higher body fat percentage and saggy skin.



#3 Fit and healthy after 40: Adequate supplies of amino acids for anti-aging

With enough protein available, our body is in the ideal state to regenerate cells, tighten the skin and keep the immune system up and running. Typical aging processes can be delayed, making for fresh skin, thick hair and healthy joints – natural anti aging!
Various foods such as meats, fish, dairy and eggs are rich in protein, as well as legumes like soy, lentils or peas. A balanced diet provides enough amino acids for our body to build sufficient levels of protein.



Amino4u comes in handy to support your body in the process of building proteins. It contains exactly the eight essential amino acids that the human body needs. They are available in the ideal ratio for us to process and to receive the best components for all body systems. On top of this, amino acids in amino4u can be very easily processed due to only 1% of nitrogenous waste. Less detoxification is necessary which relieves stress from liver and kidneys and allows the body to focus on more important things like anti-aging!
 
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author: Lori Zikuska | 13.06.2018 at 09:47 | 0 Comments

Fit in everyday life: Regeneration through sports, food and sleep

Everyone needs regular recovery periods to calm down and gather energy. When you’re always on the run and rarely take breaks you soon realize: You’re doing your health no favour! The results are disturbances in sleep and concentration and a decrease of muscle strength. If you want to take better care of your body, read this article about how to integrate regeneration into your everyday life:

#1: Regeneration through sports

First of all, you need a structured workout routine. It’s important to work out regularly – otherwise your body cannot get used to the burden of exercising. Your basic endurance is significant for the frequency and the lengths of your workouts. The fitter you are, the less recovery time you need.  Apart from this, you should keep in mind that it is important to have at least one day off between your workout sessions.  
One day endurance training, another day strength training – your body needs variety! In addition, through alternating longer and shorter training modules you keep the burden at bay.
Frequently forgotten but more than important is warming-up your body before working out and cooling down afterwards. For example, stretching exercises and slowly phasing out after running or cycling for up to 10 minutes are active regeneration measures.

#2: Regeneration through food

20 - 22 hours between workouts are essential because during this time your body gets adjusted to your training level. Nutrition plays a big role during that time. Same here: Variety rules! In all circumstances your food plan should include proteins, carbs and vitamin C.
The first 45 minutes after your workout play a decisive role. Especially during this time it’s easy to affect your regeneration positively through food: Regulate your liquid and mineral intake and take care of the blood glucose balance. Moreover, your body needs proteins for replenishing the glycogen reserves. One more important rule: After sports, you should never consume alcohol, because it’s cytotoxin for your body and hinders the regeneration massively.



#3: Regeneration through sleep

Besides the two active regeneration measures of sports and food, sleep is meant to be a passive regeneration measure. Enough sleep is necessary to feel fit. If it’s not possible for you to sleep around 7 hours daily, you should ensure to take breaks at work, especially when you feel stressed. Also, sauna sessions, massage and heat and cold therapy (for example kneipp’sche applications) are really pleasant passive regeneration measures.
It really is that easy! Regeneration through sports, food and sleep. Three anchors you can orientate yourself on every day and especially when you feel stressed and tired in your daily life. We hope this article supplied some suggestions for a more relaxed lifestyle.
 
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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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