Why is it so important to an athlete have a workout and nutritional plan?

Athletes need to nourish your body continually so that its performance is always in accordance with the annual planning (macro, meso and microciclo). Practice, games, tournaments require a prescription for exercise and food specifies. Achieve peak performance requires that athletes understand the principles of training and nutrition (according to the time, season and condition of the athlete).

To obtain optimal performance requires to meet the needs of their sport (intensity, duration, special features, etc.), its constitution, its condition, environmental conditions (temperature, humidity, etc.) and materials,local of the train and where they will compete.

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Anúncios

Documentary: “Cowspiracy- the sustainability secret”

Have environmental concerns? With the future of your children? With others? The documentary, required, “Cowspiracy-The sustainability Secret ” aims to put into effect the production of meat and their food choices. And why? Because it is a very inconvenient truth!

Based on the reports of the institutions FAO  and World Watch, (scientifically proven and controlled), with no conspiracy, on the impact of agriculture on the environment,  show what incredibly Al Gore, conveniently (?) didn’t want to tell in “an inconvenient truth”: the biggest polluting our environment is the production of animals!

Away from the hype of Michael Moore and his followers, this documentary produced by Kip Andersen and Keegan Kuhn is organic, puts a naked truth. Search scientifically, in institutions, in environmental groups like Greenpeace, in the State, in the production, in public opinion.

Interesting fact: “75% of Americans considers himself an environmentalist. Well, as proved by the facts in this film, you can’t be an environmentalist and eating animals, fish included, patience! Less than 3 of Americans are vegetarians “. Attention is not what we are talking about, vegetarianism. We are talking about  sustainability and future of our planet. If you want a sustained change of “global climate” has to be around here, necessarily.

The film explains that animal agriculture is responsible for, give or take, 51% of  gas emissions released into the Earth’s atmosphere, citing a report of the 2009 Wordwatch Institute. Animal agriculture is also a major cause of water depletion, deforestation, extinction of species and oceans with “dead zones”.

The most shocking are the opinions of the most famous institutions environmentalists who know but don’t want to know, a worth listen! Are interviewed doctors, scientists, government officials, producers, well directed, complete, without “dead zones”. Step-if dangerous, unstable terrain, and as the representative of the Amazon Watch admits: “a lot of people just keep your mouth shut because he doesn’t want to be the next with a bullet in the head”.

Even being a vegan you are contributing to the consumption of meat. How? Well, you have to see the movie to find out the reason. It’s embarrassing, pure and when many times science, graphics, articles, statistics, images are exposed, there is always the voice of Andersen to make us come back to earth because that is what we are talking about.

For a new blink of an eye, we clean the seeing that make us view seriously what the true path, and not just diets and more diets, seeing the world, our wonderful planet, one step, as “something inexhaustible” (not) at the mercy of homo sapiens sapiens and its follies. Not so much the sky or the earth but … now and already, in the middle, we are humans!

http://www.fao.org/docrep/010/a0701e/a0701e00.HTM

http://www.worldwatch.org/files/pdf/Livestock%20and%20Climate%20Change.pdf

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Articles on fire #2

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1. Intervention of a Macrobiotic Diet in the treatment of Diabetes type 2: http://onlinelibrary.wiley.com/doi/10.1002/dmrr.2519/pdf

Twenty-one days of intervention appear to be beneficial in the treatment of diabetes. Interesting the intervention have been make in different countries: Italy, Ghana, China and Cuba.

2. Strategies to eliminate processed foods in our diets: http://eatlocalgrown.com/article/steps-to-cut-processed-food.html

3. Stories and records of someone who converted to a diet low in carbohydrates: http://www.precisionnutrition.com/low-carb-convert

Interesting conclusions by revealing that this kind of scheme may not be for everyone. Above all always take into consideration the objectives, their genetics, the sources of carbohydrates and the level of activity.

4. Mobility to overcome “the great depression” Boomer: http://breakingmuscle.com/strength-conditioning/how-to-train-the-boomers-safely-and-effectively
Don’t forget: first mobility. Never neglect the strength training. Use the intensity. Play!

5. The future of Psychiatry can be in our stomach http: http://www.theverge.com/2013/8/21/4595712/gut-feelings-the-future-of-psychiatry-may-be-inside-your-stomach

The State of the microbioma of our stomach can relate to a healthier mind.

6. The manipulated food may be hard to stop consuming: http://www.elconfidencial.com/alma-corazon-vida/2014-03-12/la-comida-ha-sido-manipulada-para-que-sea-adictiva-y-resulte-dificil-dejar-de-comer_100236/

The cooking has made us more human. Before we eat foods we eat often ideas and images. Improve your relationship with your stove, can be crucial.

7. See: the importance of physical education: https://www.youtube.com/watch?v=VYEiYg3bThE

http://well.blogs.nytimes.com/2014/09/04/adhd-children-excercise-pe/

8. Specific vs. General | Gym vs. Field: http://deansomerset.com/general-versus-specific-gym-field/

The strength training has numerous transfers to many activities of daily life but, still, it’s better to make a series of 20-50 m sprint to catch the bus than do 100 squats a day. It’s more specific!!!

 

 

10 Autumn foods

Autumn has arrived and with it, the low temperature, the days shorten, the leaves fall and some health complications like sneeze appear. With this change we should give prominence to foods of the season. The 10 foods that I suggest are:

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1.  Complete Rice (short grain), is the most balanced of all cereal, energetically speaking. Usually has a positive effect on the digestive system, especially in the large intestine, except in diseases of the immune system. It is rich in selenium, magnesium and fiber. One of its functions is to be a natural regulator of blood sugar if it is used in complete form.

2. Onion- Good digestive tonic. How about adding an onion a day to be away from the doctor? The Onion is a great source of vitamin C, B6, chromium, calcium and dietary fiber. One of your best properties is the detoxification of heavy metals from your body.

3. Cauliflower- The family of cruciferous plants, such as broccoli, has a large amount of nutrients, vitamins, minerals, antioxidants and phytochemicals or phytonutrients. Is a great anti-inflammatory.

4.- Cabbage, is a vegetable that doesn’t have many fans but has a recognized medicinal effect, more in this season. Can and should be eaten several times a week. Contains strong antioxidants such as vitamin a and C and phytonutrients such as lutein, thiocyanates, among others, that stimulate enzymes that detoxify the organism. These constituents may also help in the fight against breast, colon and prostate cancer.

5. Pears- Fruit composed of a number of minerals and vitamins. Here minerals are important to contain iron, potassium, magnesium, riboflavin, vitamin B6. Is used in medicinal terms in treating colitis, arthritis, bladder disorders and others. Is a natural moisturiser helping enough when suffering from constipation. Can be ingested in the form of compote (more beneficial if natural without added sweeteners) or raw.

6. Red grape – Ideal for those suffering from insomnia. It has a soothing effect in form of organic juice. Contains fiber and antioxidants that exert a optimized role in the functioning of the circulatory system.

7. White beans- Contains numerous antioxidants, great for reducing body fat and in the prevention of obesity, if well used. In its constitution still have natural “fighters” in prevention of diabetes and cancer. It’s still a source to turn to in case of need for vitamin A and beta-carotene, essential nutrients to fight against macular degeneration.

8. Cod – is a protein source par excellence and low in fat. Contains Omega-3 and is rich in vitamin B12. It is fundamental in our kitchen and adapted to various cooking methods.

9. Thyme,  is a perennial herb any, is widely used in therapeutic effects and aromatherapy. Help in the fight against infections, especially of the throat. Great remedy in the treatment of bronchitis and other respiratory problems. Indispensable to spice the dishes.

10. Ginger
Versatile by nature, is used in soups, sauces, teas and smoothies. Is a source of vitamin C, magnesium, potassium, carminativos and proven anticancer effects. Is a natural relaxing the intestinal tract and relieves discomforts of the digestive system.

Paleo & Vegan together in one thing!

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“A low-fat, starch-based, vegan diet eaten ad libitum for 7 days results in significant favorable changes in commonly tested biomarkers that are used to predict future risks for cardiovascular disease and metabolic diseases”.

http://www.nutritionj.com/content/13/1/99/abstract

“All populations appear to develop diseases of civilization if they consume Western foods and have sedentary lifestyles. It therefore seems prudent for modern-day humans to remember their evolutionary heritage and to increase their intake of vegetables and fruits and to decrease their intake of animal fats and domesticated grains. The Paleolithic diet might be the best antidote to the unhealthy Western diet”.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2787021/

Elements in common?

Answer: Vegetables and fruit!

Whey protein supplement, yes or no?

Yes and no!
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The milk is composed of two protein fractions: the whey (serum) and casein.
Studies about Whey…

Yes:
1. Preserves muscle (even in low calorie diets) and helps in weight loss;
2. Help in the process of increased muscle mass;
3. Soon, you will be able to help in the fight against certain cancers (studies relate the increased muscle mass with protective effect against certain cancers);
4. Increases satiety (protein satiates);
5. Can help in the fight against stress;
6. Increase thermogenesis (thermal effect of food);
7. Easy to prepare;

No:

1. Biological value-nothing is like real food. It’s the food!;
2. Is processed and this for me is worth nothing!
3. If you buy a bad brand (probably also in some good) can be bought also lactose, fat, dyes and preservatives less good;
4. Can be intolerant and/or allergic (swollen belly, gas, headaches, palpitations);
5. Industry: quality vs benefits vs. the company’s profit. We know how the market is. Buy brands that are well analysed but will have to rely.

My priority are the “real food” but, I don’t see many problems if you take it, if the brand is good, to consume in 3-4 weeks cycles, as reinforcement of strength training, if you are on a hipocaloric diet, athletes and vegetarianism. Strengthen the immune system (homemade pickles and fermented at this stage).
I will always prefer, casually, organic meat/eggs/fish and the combination of fermented vegetable + whole cereal + vegetable + beans! But, if you’re lazy, paid by the jar and perhaps also in something less good on your health!

A shake half full or half empty?

Articles on fire #1

I’ll put some interesting articles here to meditate on them together. If you can share it, makes sense!

 

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1.  “Week meal frequency, what’s the deal”!  http://www.healthylivingheavylifting.commeal-Frequency-and-iifym-Whats-The-Deal

It’s interesting if we think only in macronutrients or calories (?) but if we need to be focused and if you don’t eat at 4/5 hours can affect a reaction capacity and concentration, no?

2.  “Long of and strong muscles, oh irony” http://bretcontreras.com/long-lean-muscles-oh-irony/

Magnificent article that demystifies a sentence above announced. We want that the muscle have the appropriate length for that specific exercise in question and not put the joints in risk. But once the guilt is in the lack of information and the “wrong”marketing! Warning: Flexibility training do not mean increased musculoskeletal length.

3. “Olympic athletes will train as in the Paleolithic era?”

http: http://www.ncbi.nlm.nih.govpubmed?termboullosapaleolithic

Read the article and the findings are inconclusive. The term “paleo” is irrelevant, the most used is the “genetics” but  “paleo” is fashionable, let’s use just in case!

4. Evaluation and work the muscles in high competition. Here is an example in which evaluation and proper muscle solicitation work can make a difference. http://m.espn.go.com/nfl/story?storyId=11665665&src=desktop

5.  Pregnancy. Super inspiring this portuguese blog  accompanying each week of pregnancy

http://280odisseianoutero.blogspot.pt/

6. “Protein, an excess”. This review/article  shows the excessive concern with protein intake. http://nutritionstudies.org/mystique-of-protein-implications/

With this “excess” gain the food industry, the exploitation of animals and diets that incite to consumption. Read please!

7. “As kitchen the garlic makes a difference”
http://organichealth.co/how-to-fix-the-one-mistake-most-people-make-when-cooking-with-garlic/

As I said a few weeks ago, understand the culinary food, energy, makes all the difference.

8. Suggestions of a recipe that I tried and loved it, satisfying!
http://benicemakeacake.com/post/68252652813/quinoa-cauliflower-burgers-hamburgueres-de

9. Exercise; a new (which it isn’t) I don’t want to hear. http://jonnybowden.com/exercise-the-news-you-dont-want-to-hear/
Excellent article that relates, and well, intensity and metabolism.

10. Interview: we’re all mentally ill http://outras-palavras.net/outrasmidias/?p=40001
Required! Understand the relationship between psychiatry, the pharmaceutical industry and the importance of rest and education.
“If we live immersed in a culture that makes use of the pills before any problem, it will reduce our ability to confront the stress and safety also in ourselves”.

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