#hopefully supplemented by snacks but i cant snack if its not the right snacks | Explore Tumblr posts and blogs

anecdotaltruthbomb · 4 years ago

Text

more greens & nutrients

I am doing a few things different now. (loosing again)

I eat two meals per day, that are mainly greens. Typically either kale or broccoli or snap peas, altogether about 800g of greens. There were times when i ate 750g of broccoli in a single meal. Too much bloat! But having two green meals is also helpful in reducing overall calories. May just be the key to finally loosing the last kilos, will see. I tend to have greens with tomato paste and spices (nigella, cumin, ginger, hot curry, cinnamon) and maybe flax or sunflower and some vinegar (AMPK regulator).

I eat snacks, to come out at 5 meals per day. Typically just a hand full of raisins or too or 300g of blueberries (with some vinegar). Normally having a bag of raisins around will ruin any prospect for a caloric deficit, but it works right now. Its also a needed medicine, because my caloric deficit and vinegar use results in occasional attacks of low blood sugar.

I take a break from legumes (except peas) because i am sick of foul smelling farts, that occur especially due to the combination of fruit and legumes. Perhaps i will try to kill the foul bacteria with mint oil, another time. For now i am occasionally using indian neem powder to tame suspected gut infections. First time i tried neem i felt like i was dying. Such symptoms are to be expected when you have leukemia and your are killing bacteria, which results in much work for your immune system. But once they are gone, you are nevertheless better off. Its a tricky situation.

I get some b-vitamins from nutritional yeast, which makes it more easy to get these vitamins on a diet with a strong caloric deficit, which has no other deficits, since high protein foods have little b-vitamins. I aim for 70g protein, which hopefully hits the sweet spot of the M-TOR pathway, allowing for some muscle growth or maintenance without down right growing cancer (3g of leucine per time window, unknown to me, appears to be the boundary to growth).

In order to get much protein on a caloric deficit, i add some rice-pea protein powder. One of my meals is buckwheat (15g protein) and the greens have some protein. Buckwheat is a fruit seed, so i can tell myself that i am not all that far away from a frugivore diet, lol. Greens are the main deal on a frugivore diet. Greens are substance, fruit is energy. Little place for fruit on a weight loss diet, that must not be deficient in substance. We dont want to loose muscles and bones.

I also make 100% sure that i get all nutrients every single day, which means i have to supplement at least one or two things on most days. I track what i eat, using software and see what is missing. I don't exactly aim for RDA recommendations tho.

I supplement, on demand, 50mg selenium, 100mg iodine, 200mg Vitamin E made from Soy, Synthetic Vitamin A (Retinol) drops, Vitamin D, Vitamin k2, 30mg of zinc-citrat powder which contain 9mg or zinc, Vitamin C as ascorbic acid.

According to my research, we need 10 times as much beta-carotene (30.000 IU) than retinol (1000 IU). You can get this much beta-carotene from 1kg of greens. Carrots have it too, but i dislike having all the moldy peels in my kitchen. I eat bagged, peeled baby carrots on occasion.

Alzheimer research shows that Vitamin E levels of at least 200mg are very beneficial, which is hundreds times as much as the RDA. The RDA can be met with 800g of greens (kale, broccoli) and 10g of sunflower seeds, but obtaining hundreds times as much seems impossible with diet, which is why i supplement.

However antioxidant value (orac) of whole foods is much greater, by a factor of hundreds, than only the sum of vitamin C or E would have you believe. Therefore, perhaps 1kg of greens is as beneficial as a 200mg Vitamin E pill, after all, but i haven't seen science on that.

We need less calcium than recommended, only 550mg on a typical day and a maximum of 770mg when something needs to be fixed or when we need to buffer much acidity. More calcium may actually clog tissues/arteries. I also notice, that occasionally my muscles get very tight, after i had a soy yogurt with added calcium, which, after having greens, might almost double my intake. I aim for 550mg. Good calcium metabolism requires vitamin D and K2, which comes from greens. Also, the body utilizes more or less vitamin D, depending on whether it has enough glutathion left, which one of our self-made anti-oxidants. Perhaps Vitamin D levels are, to some degree, markers of oxidation status and in the absence of pathological oxidative stress, Vitamin D supplementation MAY not even be beneficial. Not my problem, since i have pathological oxidative stress.

Vitamin C, it seems, we need a hundreds times as much as recommended to prevent scurvy. This is as much, per kg of body weight, as animals create, which create their own vitamin c. So i aim for 1000mg. Its important to not have it all at once and to not mix it with, say, tea and have it sitting on the shelve. This may lead to headache. I drink three small glasses of pure water per day, with each 4 tiny measuring spoons of ascorbic acid, which amounts to 120mg Vc.

I notice that since i replace legumes with buckwheat and protein powder, i end up with a folate deficit. Folate is normally associated with whole foods protein, but is not listed on the protein powder label. This is about folate, not folic acid. Folic acid is associated with cancer. The body has to convert folic acid to folate. Better to get folate.

With zinc and selenium, you don't want to get too much, nor too little. Based on some research, perhaps taking body weight into account, I aim for 79mg of selenium and 16mg of zinc. Zinc requirements may be irregular. Its just a tad more than RDA. I worry that zinc powder may injure the gut or prostate or anything it touches. You can easily get selenium from brazil nuts, but they seem to contain poisonous boron and I cant stop yourself from overeating them. I suspect they may be responsible for occasional cognitive problems.

0 notes

apsbicepstraining · 7 years ago

Text

Olympic Gold Medalist Sanya Richards-Ross On Pregnancy, Fitness And Retirement

Sanya Richards-Ross is a four-time Olympic track and realm gold medalist, reached entrepreneur and soon-to-be new mom.

She went tothe University of Texas in 2003 and rapidly returned pro after her sophomore year, going on to competeat the 2004, 2008 and 2012 Olympicsin the 400 meter and the 4400 meter relay.

REX/ Shutterstock

After supporting the deed of No. 1 400 -meter runner in the world for much of her job, Richards-Ross passed her final hasten last year and is currently embracing retirement( if you can call it that, because shes busier than ever ).

She andher husband, two-time Super Bowl Champion Aaron Ross, are excitedly expecting their first child a son afterwards this year.

Recently, Sanya partnered up with Capital One for its Banking Reimagined Tour a hands-on digital knowledge on wheels that aims to start the conversation about planning for your financialfuture.

The connection between business and sportings is actually pretty simple when you think of it in terms of goal setting.

With summer around the corner and taxation season only wrapping up fitness, snacking healthy and not maxing out your credit card onrooftop happy hoursare all extremely timely topics of interest.

And if theres anyoneyou want to take advice from when it comes tofood or fitness orfinances, 32 -year-old Richards-Ross isdefinitely a solid choice.

Elite Daily got the chance to sit down and talk with Sanya about her retirement, her pregnancy, how shes abiding fit post-competition and her admonition for millennials when it comes to money.

ED: How difficult was your decision to officially withdraw last year ?

SRR: I had been running since I was 7, so for all of “peoples lives”, all that I knew was to be on the line and emulating But I truly is argued that every good thought was necessary to an expiration and I was truly consecrated throughout my profession to have some of the greatest events of my life.

When I was 9, I told school teachers Id be an Olympic champion and I actually reached it. When I loped my final race in 2016 in Eugene at the Olympic Trials, it was bittersweet. I desired the experience of stepping on the racetrack one last-place occasion and I was surely very emotional about it, but I did feel like it was the right time and I think in life that we all follow up modulation and so Im just excited about this phase in my life.

Im certainly going to miss it a lot, but yeah, Im really grateful for all the success I had on the track and Im hoping those events will fuel me to move forward to some other great things in my life.

When I was 9, I told my teacher Id be an Olympic champion and I actually achieved it.

Sanya Richards-Ross

ED: What do you think ranging and playing at such an nobility height learn you about life? How did it prepare you for your works off the track ?

SRR: Ive actually started three jobs already, some of them during my busines and one very recently since I adjourned, and I only feel really good about trying and if it doesnt design, learning from my mistakes and pushing forward toward my ultimate goals.

REX/ Shutterstock

I have learned how to be humble in victory, but also how to be humble in defeat. I think thats one of the greatest readings Ive learned from boasts. And goal fix and hard work and proficiency all of those thoughts clearly restate but I do think that in every business speculation there are always brand-new thoughts that I have to learn and I have to be prepared to study and do the work.

In track, parties ever articulate put in your 10,000 hours before “youve been” stand on that rostrum and so we do those same concepts in our business. We put in those work hours and then believe we can be successful.

I have learned how to be humble in victory, but also how to be humble in defeat.

Sanya Richards-Ross

ED: What was your diet like when you two are training and how has it changed since retirement ?

SRR: You know whats entertaining, my diet hasnt really changed much Were from Jamaica and my mom and dad never ate crimson flesh or pork. So I ever only ate white meat, chicken and fish, and Im kind of a boring eater, as well. I think that has been reflected throughout my career I exactly kind of chew to live, I dont live to devour. So I ever continued a really clean diet.

I had high-protein diets. I would have lots of chicken breasts and I would juice my fruits and vegetables to make sure I was having a really good colorful diet. I sucked tons of irrigate and too when I was learning I would supplement with protein shakes because of course with the load face-lift and all the running, youre burning so much that youre putting in the protein to feed your muscles.

So always exactly a very clean diet high protein, low carbs, lots of liquids. And lots of rest. I mean, I always say that ingesting is one thing, but its also about your residue and recovery and all those things that help you to be an society athlete.

ED: How has your fitness routine changed, specially now that you are pregnant ?

SRR: I recall more my mental approaching than my physical approaching has changed to my practice. I used to go in the gym and I would have really high-pitched purposes, lofty points that I would go in there and ever attempt to achieve, but now I go in and I only want to listen to my body. I have fun when I work out. I still do a lot of the same thoughts. So Im still weight face-lift. I was ranging up until very recently but Im still doing biking and stair-master and elliptical and weight promoting with my mummy, which has been a lot of fun.

Instagram

I think for me, since I desire being active, I know its going to benefit me when I give birth but I dont applied a lot of pres on myself. If I go one or two days and I get too busy to work out, its a different attitude. Before that never happened, but now I give myself to have those days.

ED: What manufactured you want to partner with Capital One for the Banking Reimagined Tour ?

SRR: I think that this is an rousing time in my life and for so long Ive been a career woman, but even then, I havent always find very confident about my own personal business, and so I feel like this is kind of the perfect occasion for me, and I think so many beings out there are just like me who want to feel more empowered about their personal finances.

I feel like Capital One is doing just that with their cafes, their fund managers that really help to kind of drill down into what your life the objectives are, your furies are and how you can fulfill those events by being financially responsible.

ED: Why do you think this campaign is specific relevant for millennials ?

SRR: I conclude the younger “you think youre”, its kind of the right time for you to become more aware and in touch with what you should be doing with your personal investments. As canadian athletes, I always only focused on loping. I was very fortunate to have good beings around me who took good care of me, but even I care I would have expended a little more day places great importance on how I could have invested my coin better and how I could have prepared myself for my future.

So I make for young people, its the perfect time to have opportunities like this and when I think about the tour and just how visual it is and the touch-screen and all these circumstances[ young people] have become so accustomed to, I think theyre perfect parties to take advantage of the opportunity.

ED: Is there anythingyou wish youcould tell your younger self when it comes to coin? Do you have any advice for college students or those only graduating ?

SRR: I guess what I would have told my younger self would be just to take some time out to go to neighbourhoods that can educate me on my personal investments. So like now, with this cafe, I think about how many times I have sat in a Starbucks and talked to acquaintances about things that, yeah they seemed cool at the time, but they wouldnt have the lasting the consequences of being able to speak to a fund manager or life coach.

So I think its all been about exactly taking a little bit of time out of your planned were concentrated in business make at the end of the day its genuinely at the base of all that is we do

I absolutely think its just about taking the time out to find the insight I feel like opportunities like this help you to really fine tune that and get you on the right track.

ED: Is there anything that has astonished you about pregnancy ?

SRR: So Ive had a exceedingly very good maternity. I havent had any morning sickness and most of the times I forget Im pregnant, but the funniest happening is one of my favorite cheat daytimes, campaign I used to on my diet allow every Saturday and Sunday Id have a cheater era not a cheater era, a cheater banquet, so not the entire daylight Id have like pizza, or ice cream or french fries or something. Andmy cousin told me, Ill never forget, she was like, Wait til you eat pizza pregnant, youre going to love it. And I havent!

I cant believehow blah pizza has savor since Ive been pregnant its saddening So hopefully Ill get my pizza tastebuds back after the newborn!

ED: What do you want to educate your son about health and fitness ?

SRR: My spouse and I have both agreed that were certainly not going to push our son into athletics Theone thing that he and I both agree on was that when we were younger, the best part of boasts was just having fun and experiencing it It really is the importance of a healthy lifestyle and that goes well beyond football or line and domain. Just to have really good habits when youre young because that helps you to have a longer and healthier life.

I think a good parent exactly kind of navigates and gently parts you in the right direction So thats what my husband and I want to do when it is necessary to health and wellness and fitness and everything that were going to approaching with him, were going to do everything in our power to do it that way.

Sanya also has a book, Chasing Grace, coming out June 6, which she describes as an inspirational memoir with many of[ her] most personal stories and strives, and then of course[ her] enormous victories and triumphs.

To take Sanyas advice and genuinely start “ve been thinking about” your financial purposes, you are able to check out the Banking Reimagined Tour here. For moreinspirationfrom an fantastically fit and driven mom-to-be, her Instagramis a great region to start.

The post Olympic Gold Medalist Sanya Richards-Ross On Pregnancy, Fitness And Retirement appeared first on apsbicepstraining.com.

from WordPress http://ift.tt/2vyoTqH via IFTTT

#IFTTT #WordPress