An appreciation post for the Synapse because after a few months, I can say I’m really really happy with it 🚲👌🏼 Also, the flowery pouch is something I made to have quick access to my phone and to all the snacks I can fit. I appreciate that too.
1 day ago
The Game Changers started with one mission that they royally screwed up in the beginning of the film: promoting plant based eating.
Plant based has no standard uniform definition. And, the producers didn’t define what they consider plant based. Instead, they highlighted athletes who made a switch to plant based eating interchanged with vegan athletes discussing not eating meat; stirring both plant based and vegan in one big pot on high heat until their credibility quickly went up in flames.
A plant based diet typically refers to one that is largely based on plants (this is open to interpretation) but can include eggs, dairy, poultry, fish and meat in much smaller amounts (this too can be open to interpretation). Plant based does not mean “no animal foods.” If it did maybe plant based companies wouldn’t borrow the terms “milk, butter, yogurt” for products that contain no actual milk, butter or yogurt 🤔
Vegan means no animal products at all. No collagen, eggs, dairy, fish. No animal foods.
Also, there is nothing “new” about plant based eating. I constantly heard phrases like “why didn’t I know about this before,” throughout the movie. Complete nonsense. You’d have to be living under a rock. Registered dietitians and nutrition scientists have been promoting plant based diets for decades.
I’ll be posting more on The Game Changers over the course of the next several days.
1 day ago
SMASH it or PASS it?
One thing I hate about traveling is the fact I miss my home kitchen and making my own wholesome meals. I’m glad I’m now back in ATL, and I just whipped up this beauty for lunch. It’s my homemade classic vegan caesar salad bowl topped off with my homemade vegan caesar dressing. Full recipe along with macro count is in the link in my bio. All I want to know now is this: Are you going to SMASH it, or PASS it? 🤤. Drop your response below so I can invite a few of you over next time for lunch. Personally, I’m going to HULK SMASH this one. Like seriously SMASH SMASH SMASH. How about you? 😋 👨🏽🍳 🌱
Special little post for this guy. We have been together 24/7 for the past year or more (something I would not advise any relationship 🤪), but we managed pretty well!
His support for me has been incredible and I am happy to sail this ship together ❤️.
Hands up if you take a preworkout supplement?!! 🖐
So the question is...do they ACTUALLY work?!
I’ll preface this by saying that it’s always best to work with a Sport Dietitian to plan your individualized supplement needs. But these are some common ingredients found in most pre-workout supplements and here’s the scoop on some of the science behind pre-workout supplements:
✅Caffeine: does help performance in endurance type exercise as well as high intensity sprint exercise. Recommended dose is 3-6 mg/kg about 1 hour before exercise. Note that some people are non-responders to caffeine and other people are highly sensitive, so make sure to test it out in training (and remember that more is not always better!)
❌Beta-alanine: this does provide some benefit for exercise lasting 30 seconds to 10 minutes BUT needs to be taken daily over an extended period (not just prior to a workout as you would with a pre-workout supplement). The tingling sensation sometimes associated with pre-workout supplements is a common harmless side effect of beta-alanine (and doesn’t mean that “it’s working” 😉)
❌ L-citrulline: Not much evidence behind this one to suggest it’ll help with workouts 🤷♀️
✅Creatine monohydrate: this supplement has been well studied and has good evidence that it helps to increase short burst, high intensity exercise and thereby will increase lean tissue. But again, the proper dosage amounts should be followed and taken daily vs just before a workout. (Of note: if following a vegetarian or vegan diet, you will especially benefit from a creatine supplement)
❌Other random ingredients: likely no good evidence that they’ll help your workout 🤷♀️
As always, focus on food first and work with a Sport Dietitian to individualize your supplement needs.
Also important to make sure your supplements are NSF for sport or Informed Sport certified.
I would love to hear from you - drop a comment ⬇️ with your questions about supplements!
Sometimes described as the miracle tree because of all it has to offer, #Moringa is a rich source of nutrients, minerals, and vitamins. Scientific studies have proved that chemical compounds contained in moringa have few beneficial biochemical activities, including combating atherosclerosis and heart disease, boosting the immune system, and possess antiviral, antibacterial, antioxidant and tumor-suppressive effects.
Moringa’s richness in antioxidants is extremely useful when it comes to eliminating free radicals in the body and preventing the formation of microbes that lead to cancer. It is rich in quercetin and chlorogenic – two powerful #antioxidants that act in the body by negating free radical activity.
Moringa can keep your blood pressure under control and it helps in managing #diabetes. A study involved 30 women. The women were given 7 grams of leaf powder daily, for 3 months. The results were reduced blood sugar levels by 13% in all 30 women!
Moringa root helps in relieving #headaches even better than aspirin. Simply extract the juice of the roots and mix it with the same amount of jaggery in order to achieve immediate relief.
The Moringa plant helps improve the density of the bones as it is very rich in iron and calcium that play a vital role in strengthening the bones. This is the main reason why it is much recommended for children also.
The Moringa plant is rich in Vitamin A which slows down the natural process of aging, prevents vision loss and strengthens the immune system and the overall body. The Moringa leaves and pods do wonders when it comes to blood purification. You can do this by consuming Moringa soup which also fights off skin issues like #acne.
14 minutes ago
Ok so this is huge ‼️ You may already know I've been vegetarian since childhood. Last fall, I finally committed to going vegan. I had been on and off for years but this was different. The results 1 year later... MY KNEES ARE WAY HEALTHIER than they were in my 20s! Even as a vegetarian, animals products created so much inflammation in my body that I wasn't even aware of. This photo from last week reminds me of a secondary reason I'm staying #veganaf for life - the overall reduced inflammation in my body!
I can move up and down with so much ease, I have more vitality, better gut health and the inflammation in my knees is gone! I actually didn't even realize I had joint inflammation until it cleared away since going vegan... I just accepted the sensations in my body and thought "this is me, aging". Well it wasn't me aging, it was my diet! But correlation doesn't equal causation, it's true. I'm experiencing this personally but there's also a ton of scientific research showing evidence of the direct links between vegan diets and reduced inflammation, disease prevention and even disease reversal!
I'm vegan for the animals but also happy to share that my body is benefitting so much as well.
Athletes everywhere and especially dancers... scrap that - people who have bodies: do yourself a favour and watch @gamechangersmovie (re plant based athletic performance) and while you're at it watch @dominionmovement (re animals) & I hear that @forksoverknives (re health science) is a great doc too.
Not only can we survive on a 100% plant based diet, but WE 🙌🏼 CAN 🙌🏿 THRIVE 🙌🏽 !!! If you can thrive without harming animals, the choice is clear! #doit#veganforlife 📸: @hocusfocusfotos
18 minutes ago
“Enjoy nourishment of body, mind and soul with a smile! I start my day with drinking a hot cup of water with lemon - (20 minutes later) make @groundbasednutrition superfood smoothie with almond or Coconut Milk & different mix of fruits or berries. Followed by breakfast 30 min later! 🍃🙌” -📸: @mashaarielle
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#PlantBasedDiet | #Superfoods | #PlantBased
19 minutes ago
Are you a #PlantbasedAthlete who needs a #HealthySnack that provides the energy needed to last longer without giving up your lifestyle🏃🏻? Or a kid at school who needs a nutritious snack to help you grow strong and stay focused on learning📚? Or maybe you’re just an amateur cook who needs healthy and delicious choices to recreate all those #VeganRecipes you saw on Pinterest🌮?...
All these passions need to be nourished in order to successfully flourish🌱, and #AmritaBars was created to do exactly that, nourish you and therefore nourish every one of your passions ❤. It is as simple as opening your backpack, suitcase, purse or shopping bag 🎒, taking out one of our delicious #ProteinBars and using it to fuel your personal purpose 😉.
We have a great variety of #PlantBased#ProteinSnacks filled with essential vitamins and nutrients that cover the nutritional needs of all people 👪. Visit our website in the link bio and choose the perfect one for you and your own passion!
When you loose your virginity😂, first time going into the cage is a day I’ll never forget, nervous as fuck, but believing in yourself ready to show everyone what you got packin’. Big fkn head tho😂🤫🤭
48 minutes ago
Link in Bio
49 minutes ago
Pumpkin Pie Gains!💪 Try this Pumpkin Pie Protein Smoothie Recipe featuring our Cinnamon Roll VPLANT!
✅1/2 cup pure pumpkin unsweetened
✅1/2 cup oats old fashioned or quick cooking.. ✅1 banana..
✅1 cup almond or coconut milk..
✅2 scoops scoop VPLANT Cinnamon Roll.. ✅2 tablespoons flax seed meal.. ✅1/2 tablespoon vanilla..
✅1/2 teaspoon nutmeg...
✅1/2 teaspoon ground ginger...
✅1/4 teaspoon ground cloves..
✅vanilla stevia or natural sweetener of choice to taste..
Place all ingredients except the ice in a high speed blender and puree until smooth - about 45 seconds.
59 minutes ago
Today’s 2nd rest day/recovery meal: #TolerantChickpeaPasta w/ #babybroccoli, #Miyokos Sharp English Farmhouse (this one is oil-free; check labels because not all are), #Honeststand cheddar style dip and #Malk unsweetened almond. Bowl total protein: ~30-35 grams. I’ve already had > 2/3 of the protein I will need to recover for the day. Eat enough and the rest (e.g. #protein) will follow.
👉🏻Hace dos años comencé a hacer ejercicio “en forma”, es decir, de manera constante ⠀
Confieso 🙊que nunca me había gustado el ejercicio, peeero... al haber estudiado Nutrición y conocer su importancia trataba de cumplir al menos con el tiempo recomendado para mantener la salud. ⠀
Hace más de 2 años: DECIDÍ HACER UN CAMBIO COMO MUESTRA DE AMOR 💕 PROPIO ⠀
Mi plan era hacer ejercicio para mantener la salud y a la par, disminuir mi % de grasa. También comencé a cambiar mis hábitos de alimentación, trataba de asistir a clases al menos 4 días a la semana. Y los cambios comenzaron a suceder ⠀
Un día, me invitaron a una competencia 🏋🏻♀️y, aunque realmente no tenía mucha experiencia, me entusiasmó la idea, aunque no imaginaba que además, implicaba un cambio en el entrenamiento, la mentalidad y la alimentación ⠀
Fue hace más de un año que comencé a entrenar con otro objetivo: COMPETIR, a alimentarme acorde a la exigencia de los entrenamientos, a tratar de cuidar mis descansos y a trabajar en mi mentalidad ⠀
Ha sido un proceso largo, en el que cada día aprendo algo, pero miro hacia atrás y veo todo lo que he recorrido (que ha sido bastante), estoy consciente de todo lo que me falta por recorrer, pero encantada de hacerlo ⠀
Me maravilla ♥️ pensar como algo que comenzó siendo un cambio pequeñito en mi estilo de vida LA CAMBIÓ POR COMPLETO ⠀
SER VEGANO Y DEPORTISTA 🚨ES POSIBLE: por ello, decidí crear un manual en el que te comparto todas las estrategias nutricionales necesarias para mejorar tu rendimiento. 👉🏻ADQUIÉRELO EN PAQUETE CON UNA CONSULTA DEPORTIVA Y OBTÉN UNA PROMOCIÓN ESPECIAL ⠀
Lateral Lunges are absolutely fucking awful.
Why though? Because nobody trains all 3 planes of motion ⠀⠀
The three planes of motion are ⠀⠀
1️⃣ The Saggital plane which are exercises including flexion and extensions. Movements that move up and down, like squats, deadlifts, pressing, curls, leg curls, etc
2️⃣ The Frontal Plane which is what I’m training in here. The frontal plane are movements involving abduction, adduction and lateral flexion. These are movements that move out to the side like side lunges, lateral raises, lateral walks, etc..
3️⃣The Transverse Plane, gone but never forgotten. These movements are rotational movements, that are often over looked. Like cable rotations, monster walks, Chest Flyes, even movements like swinging a bat or golf club. ⠀⠀
A lot of people develop a weakness in muscle that should be worked in the frontal and transverse planes because they’re often not trained
So continue doing uncomfortable things like training these planes of motion and you will see more results in the gym, and your respective sports!