How A Vegan Diet Can Improve Your Marathon Training

Sharing this great article which was recently published on hype.news.

With the Marathon looming it seems to be all anybody is talking about (or at least posting about on Instagram!) And with so many people running year after year, many are looking for that change in their training to give them an edge. Detox-Fit, a leading London fitness brand specialising in personal training, encourages one key difference to make to your training – a Vegan diet.


There seems to have been a lot of hype to the Vegan diet – or should I say, lifestyle – recently, with the magnitude of Veganuary and a rapidly growing collection of people making the change. With so many athletes now swearing by a Vegan diet as well, maybe it’s something more of us should be looking into?
Evany Ibáñez-Banczer, co-director and co-founder of Detox-Fit, and author of “Run, Little Benjamin, Run!” explains why a Vegan diet is not only good for your overall health, but can give you that edge you need in the lead up to the marathon.


Improved Cardiovascular Health

Using meat and dairy products as main sources of protein results in high levels of saturated fats and clogged arteries. A plant-based diet of whole grains, beans, legumes and vegetables, however, will lower cholesterol, clear arteries, decrease plaque in your blood vessels, and provide protein and antioxidants to give you a cardiovascular system that will have you running longer and training harder.

Improved Digestive System
Loading up on calories through meat and dairy can leave you feeling full and bloated – bad news for a runner! A Vegan diet, however, is naturally high in fibre and nutrient rich, which helps support digestive health by keeping your body running smoothly while providing all the nutrition needed for a long race. 
 
PDCAAS
Yes, a Vegan diet provides all the necessary protein and amino acids needed for training. Numerous studies, as well as professional athletes, are now experiencing huge benefits from plant-based proteins such as rice and pea. These proteins are proven to provide a Protein Digestibility Corrected Amino Acid Score (PDCAAS) equivalent to the PDCAAS of whey protein, without whey protein’s digestion difficulties and high acidity.


Improved Recovery
The go-to sources to promote recovery are often meat and eggs. However, these animal products also produce high levels of acidity in the body, which can affect the pH level in your blood and lead to inflammation – thus, impeding recovery. Plant-based sources of protein, however, react differently in the body, producing an alkaline instead which improves recovery by lowering inflammation.


Improved Physique Maintenance

Since a Vegan diet isn’t packed full of saturated fat and, largely speaking, involves less processed food, maintaining an athlete’s physique becomes easier without a great deal of effort. A well-balanced diet is still important, and too many sugary snacks will be detrimental, but a Vegan diet encourages a healthier way of thinking and drastically limits your intake of food which could hinder your progress.


Professional Athletes Do It!
Lauren Goss, a professional triathlete who only recently converted to a Vegan diet now swears by it for her training, reporting she now sleeps better, recovers faster, has more energy and less digestive stress.
Scott Jureck, author of “Eat & Run” and a vegan ultra-runner, explains he tried going Vegan purely to run faster and it worked. Running the Minnesota Voyageur 50-mile race three times before he won, Jureck says his Vegan diet was the key difference, after realising he could run smarter by eating smarter.


And finally, Ross Edgley, a professional endurance athlete, who famously ran 30 marathons in 30 days on a treadmill in his kitchen, goes Vegan before all of his events, explaining that animal protein requires more effort to digest and a plant-based diet is beneficial to his cardiovascular as well as overall health and immune function.

Animal agriculture is sickening. Literally.

Obesity, heart disease, diabetes type II, cancer, atherosclerosis,+ stroke, arthritis… the list goes on and on.

A report published in December 2013 by the United Nations Food and Agriculture Organisation (FAO) links 70% of human diseases to animal agriculture. The report also points out the astonishingly high use of antibiotics given to farm animals to promote growth and compensate for the filthy conditions the poor animals live and are killed in. Just in the US the farm animals which will be turned into food needless food products are given about 80% of the total antibiotics supply. This brings in an extra price to pay: Antibiotic-resistant superbugs, which are increasingly on the rise, with now more than 2 million people in the US contracting drug-resistant infections annually.

The full report is available on the FAO’s website – www.fao.org

✔The key is that, biologically speaking, our bodies have ZERO dietary requirement for eating animals and the things that come out of them (their maternal milk and eggs.) Yes, this applies to virtually every human in the world, as no human has yet been born with an inherent biological need to eat pigs, cows or drink their maternal milk. Not only our bodies don’t require any animal products at all, these have been conclusively proven to have a potentially detrimental effect in our health. And lethal. Animal protein has been specifically linked to increased cancer risks, and giving up dairy is one of the best things a person can do to decrease their risks of developing cancer or experiencing cancer cell growth. Just when a little of animal protein is included Animal protein “turns on” cancer. Risk of disease goes up dramatically when even a little animal protein is added to the diet.” –Dr. T. Colin Campbell (The China Study)

ℹAnimal products are naturally highly acidic. Our bodies thrive in an alkaline environment. Cancer and disease thrives in acidic environments, yet they cannot survive in an alkaline one. Animal protein is also laden with cholesterol, saturated and trans fats, has no fiber or antioxidants, and is nutritionally poor for our needs. We’ve seen people whose arthritis disappeared after being on a healthy vegan diet for just 6 weeks, others seeing their “mysterious” inflammatory issues going away after giving up all animal protein, general health, energy and fitness performance vastly improving, and even cancers disappearing after following 100% plant-based nutrition.

For more information on the detrimental effects of animal protein (meat, fish, dairy and eggs) check out the documentary “Forks over knives” and professionals such as T. Colin Campbell , Dr. Cadwell Esselstyn, Dr. John McDougall, Dr. Michael Greger (nutritionfacts.org) Dr. Neal Barnard (www.pcrm.org), Dr. Garth Davies & Dr. William Castelli, director of the Framingham Heart Study.

7 Things That Happen When You Stop Eating Animal Products

 

People go plant-based for lots of reasons. These include reducing the risk of heart disease, losing weight, feeling more energetic, improving fitness performance, decreasing the number of pills they take, for ethical reasons… there are many great reasons!

For even more inspiration, check out Dr. Michelle McMacken’s latest fantastic piece, as published on Forks Over Knives, which goes through 7 benefits you can expect when you go plant-based:

 

1- You’ll reduce inflammation in your body:Eating meat, cheese and highly processed foods = elevated levels of inflammation in the body. While short-term inflammation (such as after an injury) is normal and necessary, inflammation that lasts for months or years is not. Chronic inflammation has been linked to the development of atherosclerosis, heart attacks, strokes, diabetes, and autoimmune diseases, among other conditions. In contrast, plant-based diets are naturally anti-inflammatory as they are high in fiber, antioxidants & phytonutrients.

 

2- Your blood cholesterol levels will plummet: Elevated blood cholesterol = a key risk factor for heart disease and strokes. Saturated fat—primarily found in meat, poultry, cheese, and other animal products—is a major driver of our blood cholesterol levels When you go plant based blood cholesterol levels drop by up to 35% Whole-food, plant-based diets reduce blood cholesterol because they tend to be very low in saturated fat and they contain zero cholesterol. Moreover, plant-based diets are high in fiber, which further reduces blood cholesterol levels. Soy has also been shown to play a role in lowering cholesterol, for those who choose to include it.

 

3- You’ll give your microbiome (the trillions of microorganisms living in your body) a makeover:These microorganisms help us digest food, produce critical nutrients, train our immune system, turn genes on and off, keep our gut tissue healthy, and help protect us from cancer. Studies have also shown they play a role in obesity, diabetes, atherosclerosis, autoimmune disease, inflammatory bowel disease, and liver disease.

Plant foods help shape a healthy intestinal microbiome. The fiber in plant foods promotes the growth of “friendly” bacteria in our guts. On the other hand, fiber-poor diets (such as those that are high in dairy, eggs, and meat) can foster the growth of disease-promoting bacteria. It takes only a few days for our gut bacterial patterns to change – the benefits of a plant-based diet start quickly!

 

4- You’ll change how your genes work:The antioxidants & other nutrients in whole plant foods can change gene expression to optimize how our cells repair damaged DNA. We’ve even seen that a plant-based diet, along with other lifestyle changes, can lengthen our telomeres—the caps at the end of our chromosomes that help keep our DNA stable. This might mean that our cells and tissues age more slowly, since shortened telomeres are associated with aging and earlier death.

 

5- You’ll reduce chances of getting type 2 diabetes:Animal protein has been shown in study after study to increase the risk of type 2 diabetes. In the Adventist population, omnivores have double the rate of diabetes compared with vegans, even accounting for differences in body weight. In fact, in this population, eating meat once a week or more over a 17-year period increased the risk of diabetes by 74%! Similarly, in the Health Professionals Follow-up Study and Nurses Health Study, increasing red meat intake by more than just half a serving per day was associated with a 48% increased risk in diabetes over 4 years.

You will dramatically lessen your chances of getting type 2 diabetes by leaving animal products off of your plate and eating a diet based in whole plant foods. This is especially true if you eat whole grains, which are highly protective against type 2 diabetes. You read that right: carbs actually protect you from diabetes! Also, a plant-based diet can improve or even reverse your diabetes if you’ve already been diagnosed.

 

6- You’ll get the right amount -and the right type- of protein:Contrary to popular perception, this excess protein does not make us stronger or leaner. Excess protein is stored as fat or turned into waste, and animal protein is a major cause of weight gainheart diseasediabetesinflammation, and cancer.

On the other hand, the protein found in whole plant foods protects us from many chronic diseases. There is no need to track protein intake or use protein supplements with plant-based diets; if you are meeting your daily calorie needs, you will get plenty of protein. The longest-lived people on Earth, those living in the “Blue Zones,” get about 10% of their calories from protein, compared with the US average of 15-20%.

 

7- You’ll make a huge impact on the health of our planet and its inhabitants:Animal agriculture is extremely destructive to the planet. It is the single largest contributor to greenhouse gas emissions, and is a leading cause of land and water use, deforestation, wildlife destruction, and species extinction. About 2,000 gallons of water are needed to produce just one pound of beef. Our oceans are rapidly becoming depleted of fish; by some estimates, oceans may be fishless by 2048. The current food system, based on meat and dairy production, also contributes to world hunger—the majority of crops grown worldwide go toward feeding livestock, not feeding people. Just the food that we put aside every year to fatten up animals to turn them into food products could feed about 11 billion people.

Equally important, animals raised for food are sentient beings who suffer, whether raised in industrial factory farms or in farms labelled “humane.” Eating a plant-based diet helps us lead a more compassionate life. After all, being healthy is not just about the food we eat; it’s also about our consciousness—our awareness of how our choices affect the planet and all of those with whom we share it.

Read the full piece HERE.

 

Chicken Fecal Soup

Have you ever heard of “fecal soup”?  Over 130 million chickens are killed every day worldwide to be turned into products. During processing the chicken corpses are disemboweled and later soaked in a chill tank before being packaged and sent to distributors.

A federal inspector said, “We often see birds going down the line with intestines still attached, which are full of fecal contamination. If there is no fecal contamination on the bird’s skin, however, we can do nothing to stop that bird from going down that line. It is more than reasonable to assume that once the bird gets into the chill tank, that contamination will enter the water and contaminate all of the other carcasses in the chiller. That’s why it’s called ‘fecal soup.’”

Tests carried out have shown that fecal bacteria tested positive and as present in nearly 50% of the samples. High cooking heat to cook the chickens’ flesh does not remove the feces – it merely cooks it along with the muscle tissue.

See below a list with the 5 worst contaminants in chicken products:

1. Feces: Chickens can soak in “fecal soup” for up to an hour before being packaged for consumers.

2. Toxic chemicals: Peracetic acid and chlorine are both commonly used to treat chicken for contaminants.

3. Superbugs: Nearly 75% of bacterially tainted chicken products harbour germs resistant to one or more types of antibiotics.

4. Carcinogens: Arsenic in chicken can increase the risk of lung and bladder cancer deaths.

5. Cholesterol: Both 4 ounces of cow and 4 ounces of chicken contain approximately 100 mg of cholesterol.

Funny how none of these are ever shown on the labels, right?

When it comes to fat, there is this persistent myth that says that chicken meat is low in fat, which in fact isn’t true as typical chicken servings are about 50% fat, 30% of it saturated, which stimulates the body’s production of cholesterol. Regarding nutritional value chicken has pretty much zero, no fiber and no antioxidants.

It should be compulsory for these nasty products to come in accurately and honestly labelled packages, to inform consumers that they are very likely eating feces and several other contaminants. And also showing pictures of what the animals go through before becoming a product, instead of showing deceiving fantasy cartoon images of happy smiling chickens dancing and saying “eat me, I’m cheap.”

For more references see www.tinyurl.com/pmf6x8t

By Evany Ibáñez-Banczer

Why fish is not health food

Nowadays you should expect any fish or seafood you eat to contain some mercury. This includes both wild and farmed fish. Eating fish & seafood is the main source of exposure to methylmercury – a highly toxic form of mercury, a poison that interferes with the brain, the cardiovascular & nervous systems, and can cause serious health problems.

Fish contains toxic metals such as mercury and cadmium, cholestrol, fats and toxins.

The EPA (Environmental Protection Agency) and the IARC (International Agency for Research on Cancer) have also designated mercury as a possible human carcinogen, which is a toxin that bioaccumulates both in fish /seafood and in humans.

Apart from mercury, add the extra dangers of also ingesting chemicals, pesticides and other common pollutants such as PCBs, dioxin, chlordane, and DDT. These pollutants are toxic to fish, humans and any other animals that consume and bio-accumulate them. And there’s also the radiation issue.


According to the EPA, PCBs are known carcinogens in some species, and very likely for humans too. PCBs disrupt immune function, cause learning disabilities and disrupt neurological development. Dioxins are known carcinogens and also cause liver damage, skin rashes and reductions in immune function. They are especially dangerous during fetal development and early childhood.

Cholesterol and fat:

Fish is often touted as a “health food” and “heart-healthy” because of the omega-3 fats yet, like all animal products, fish is high in dietary cholesterol, which considerably increases the risk for artery blockage and heart disease. Also labeled as “low in fat”, this is often not the case as between 15-30% of the fat in fish is actually saturated fat, which stimulates the liver to produce more cholesterol. Often 60% of fish calories comes from fat. We see this when analyzing our customers’ food diaries very often.

What about fish oil supplements?

When it comes to fish oil supplements, these may do more harm than good. In spite of the Big Pharma’s persistent efforts to try to sell more pills and fish oil as a “miracle cure for everything”, these claims are unfounded, with research and studies showing that fish oil may increase diabetes and prostate cancer risk. 

Now, there’s also some good news, as you can get all the clean and heart-healthy Omega-3s you need directly from plants such as flax seeds, chia seeds, leafy greens, hemp, walnuts and soy beans. Regarding the EPA and DHA conversion, there’s a lot of contradictory information and studies out there, and even more misinformation, as usual. Some studies have shown meat-eaters with a very poor DHA conversion and vegan women with higher levels than other meat-eaters, and the opposite too. The truth and what really matters is that fish isn’t health food, and that we don’t need to eat any fish to get Omega 3s as we can effectively get it exclusively from plants, without any of the detrimental effects that eating fish brings.

By Evany Ibáñez-Banczer

The Alkaline Power

Total healing of chronic illness can take place only when and if the blood is restored to an alkaline pH.

This can be easily achieved by nurturing your body with the right foods. And the best way to do  this and improve your health is to eat from the earth, providing your body with the most healing, nutrient-dense  and alkaline foods. This is important for everyone, and particularly to  those who are fighting a disease, overcoming an illness, or to those who just want to feel better and be healthier now and in the long run.

Nowadays more and more people are becoming familiar with the concept of alkalinity. Like other herbivores, our human bodies thrive in an alkaline state, unlike carnivores.

The most alkaline foods are most plants. On the other hand, animal-based foods such as dairy, meat, eggs and fish are some of the most acidic and inflammatory foods that exist for us. Sadly, these are also the majority of foods that most people eat as part of their average Western Diet. This, consequently leads to an array of health problems. Other inflammatory foods are alcohol, sugar, refined grains, highly processed foods, junk foods, fast food and sodas.

When the pH goes off, oxygen delivery to cells suffers, enzymes that are constructive become destructive, and microbial looking forms in the blood can change shape, mutate, mirror pathogenicity and grow.  Nowadays it’s common for people to be overly acidic. An overly acidic body is known as acidosis – at which some point the body can’t function properly as it should. Thus, this can lead to heart disease, diabetes, general joint pain, cancer, and even just depression.

Alkaline quote

The key is to reduce as many acidic foods in your diet as possible, emphasizing naturally more alkaline foods like greens, vegetables, fruits, whole grains, raw nuts and seeds (versus roasted), beans, legumes, and most common superfoods out there. Herbs and spices are also more alkaline than acidic foods listed above, and many are actually anti-inflammatory and boost immune function just like whole foods do.

And what about those healthy whole foods that are naturally acidic? Are they bad for us? Absolutely not, here’s why: Plant-based foods are always naturally more alkaline than animal foods, specially when they come from whole foods instead of from processed foods. When a balanced and healthy plant-based diet is followed these also have and alkalizing effect in our body. It doesn’t matter than some plant-foods are a bit more alkaline than others – this won’t have a negative to your health as much as the acidic foods mentioned earlier will as, once these naturally acidic plant-based foods’ minerals (calcium, magnesium, potassium, etc) enter our bloodstream and mix with our blood, they alkalize the body.

Alkalinity image

Many people have seen their health dramatically improved, and also disease, including cancers, totally reversed after being put on balanced plant-based diet.

If you haven’t seen it yet, we strongly recommend you watch the outstanding documentary “Forks over Knives.” To learn more about alkalinity, the relation between consuming animal products and their detrimental effect in our health and what other foods to our bodies, also check out doctors and specialists such as Dr. T. Colin Campbell, Dr. Cadwell Esselstyn, Dr. John McDougall, Dr. Michael Greger, Dr. Neal Barnard, Dr. Garth Davies & Dr. William Castelli, director of the Framingham Heart Study.

By Evany Ibáñez-Banczer