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  1. I've been reading about the wonders of Kefir, Liver and buckwheat. I'm currently working in Poland and wonderfully for me every shop pretty much stacks Kefir, so I've been drinking it all the time, buckwheat is also common place and is often served in restaurants. Liver, buckwheat with fried onions is also on most menus! And on the side you can order a glass of kefir! Seems like heaven. There is one food that I believe has been completely omitted on this forum and one that is particularly good for vegetarians and that is Mung beans, particularly Yellow Split Mung Beans / Mung / Moong dal (so not the green one). The problem with most beans is farting and poor digestion, the yellow split beans are the only beans that produce no gas whatsoever and are very easily digested. They have a high protein content around 23% as well as a high carb content at 50+% and trace fat content. The great thing is the mung bean can be easily cooked and then mashed up so it becomes just like mash potato, or you can just cook some potatoes with it and mash it up together! Just thought I'd put it out there, only trouble for me is it's nearly impossible to find it in Poland (without an unacceptable price tag!), in the UK it's found quite cheaply in pretty much every Asian/Oriental supermarket.
  2. WitnessTheFitness

    Cheap, Delicious High Protein Meals

    Eating on a budget doesn't mean having to sacrifice nutrition or taste. Let's share workout meals that are good for the body, and the wallet. After reading Josh's posts about buckwheat here, I've been eating tons of it, usually as a stir fry. Complete protein, tons of fiber, extremely high amino acid score, and it's cheap and tasty. http://www.happivore.com/recipe/buckwheat-stir-fry/ Been making a lot of Indian dishes too, with lentils, chickpeas and split peas. Super flavorful, and can make a large meal with 100g of protein for only a few bucks.
  3. So, I looked around the site for a bit and found no real info on antinutrients. I would like to share my knowledge of antinutrients and ways to destroy them. Now, antinutrients are compounds found in all foods, with higher concentrations in vegetables, lower concentrations in fruits. These compounds either bind certain nutrients (calcium, iron, zinc, etc.) or inhibit the body's ability to properly digest food, losing some nutrition. interestingly, dietary fiber is also an antinutrient. Anyway, ways of destroying antinutrients includes germinating, cooking, fermenting, and malting foods. Some foods should be eaten raw for best nutritional quality. Most fruits and cruciferous vegetables fall into this category. Members of the spinach family, dark leafy greens, or plants high in oxalates should be cooked. Foods high in carotenoids such as tomatoes and carrots should also be cooked, as this releases more of the antioxidants and vitamins. try skinless sweet potato cooked together with mashed carrots. All nuts should have their hulls and skins removed. blanched nuts are great, but some nuts could be "activated" (marketing term meaning sprouted) to remove antinutrients. Almonds (my favorite nut, and an excellent source of vitamin E), can be processed in the following way. Put a good amount of organic, raw almonds in a bowl, rinse them until the water is clear, and then fill them with fresh water, a little bit of salt, and a little bit of some kind of acid. Leave them in the water for a few days, until you notice some sprouting. Drain the almonds, dry them,and then pop them in an oven or preferably a dehydrator. dehydrate them until crunchy, and you now have a healthy snack with most if not all antinutrients removed, but still retaining maximum nutritional value. For now, this is as much as I have readily available. As I learn more through my own research and my nutrition classes, I will likely update this topic. Other people should feel freeto share their knowledge of removing antinutrients,so we can have a comprehensive guide to the absolutely best methods of food preparation. I hope you all like this topic and find the information useful.
  4. Milos

    Eliminating food from diet?

    I'm making this thread after reading these two blog posts: http://robrhinehart.com/?p=298 http://robrhinehart.com/?p=424 Assuming the posts are accurate, then the person who wrote them, Rob Rhinehart, seems to have replaced food with a mixture he calls 'Soylent', with no known ill effects after one month. I'd be wary of consuming Soylent sent to me by him, but I'm very interested in whether this or similar meal replacement (partial or, as in this case, total) is plausible and whether it has any probable decisive drawbacks. To a first approximation, I would expect this idea to be worth testing, but I don't know much about nutrition and biology, so I'm asking here as a sanity check before looking any further into making something like this for myself. I'm mainly looking for thoughts (positive, negative, or otherwise) on this type of thing as a general approach, not so much on this guy's story or formula in particular. Some of my own thoughts: 1) That meal replacements have in some cases been followed by fat loss and no knwn adverse effects and have been used as a substitute for a fraction of meals by some for convenience or nutrient density (e.g. athletes) does not mean that more-or-less total meal replacement is viable in other situations. 2) It might be a good idea to transition gradually to meal replacement. 3) It might be a good idea to keep some fractions of meals 'normal' to maintain digestive muscles/gut flora/production of digestive enzymes/etc. Some (made up) examples of useful responses: "This would lead to potentially fatal atrophy of digestive muscles as evidenced by cases X, Y, and Z." "People have tried this before in cases X, Y, and Z. It has always backfired with the following ill effects that could not be remdied except by return to normal food: [list of ill effects with citation]." "This looks like it would work in principle, but the following nutrients should be added because in cases X, Y, and Z where they were lacking in the diet, bad things happened." Some (made up) examples of less useful responses: "This particular guy's story is suspect/a scam/malicious/a social experiment so all meal replacement is bad." "This particular guy overestimates the potential socioeconomic or biological benefits so all meal replacement is bad." "This particular guy is correct that meal replacement will create paradise on Earth the moment it touches anyone's lips tries it so I approve of meal replacement." "The idea of not eating food/whoever thought of that idea is weird so all meal replacement is bad." "I like making/eating food so all meal replacement is bad." "This hasn't been tried before so there are probably bad unknown unkowns (black swans) so no-one should try it."
  5. Joshua Naterman

    Perfect Workout Nutrition 2013

    Perfect Workout Nutrition 2013 Please note that GymnasticBodies does not provide any endorsement (official or unofficial) to the contents; and that this is the presentation of my collected knowledge for the purpose of education. It does not represent medical advice and is not a prescription for nutrition. This is specifically for the time period from 30 minutes pre-workout to 4-24 hours post-workout, and is intended for healthy individuals. If you have diabetes, or any other medical condition, please consult with a Registered Dietician. Preferably one that is used to working with athletes. If you have questions, please ask them here: https://www.gymnasticbodies.com/forum/topic/9581-perfect-workout-nutrition-2013-questions-and-answers/ What you must know before you begin: This plan includes drinking a good bit of water. 1 Liter or Quart of Water + 400-600mg sodium (not potassium salt) mixed in. Too much water without sufficient salt is dangerous. 600mg of sodium is a level 1/4 tsp or ~1.25 mL. If you are not used to drinking a lot of water during your workouts, please refer to the second post for instructions on making the transition. Note: As great as this strategy is, it cannot make up for an entire day of crappy eating. What you eat outside of the workout timezone is, in many ways, even more important than what you do peri-workout. While this plan will always give you the best results for your given situation, your absolute best results will only occur when your every-day nutrition is also solid. That is your foundation. This is the fancy house that sits on the foundation, and if you put this on top of the dietary equivalent of quicksand then you should not expect to see the results you want. The precise plan: ~20-30 minutes pre-workout: 30g of whey protein + 10-16 oz (300-500ml) of water or milk. 10-20g Carbs (ideally vegetables or fruit from list, not juice/baked goods/fruit) Oil or butter to cook vegetables in (important fat) Acceptable Fruit List: Whole citrus fruits, small apples (not sweet), pitted fruits (peaches, nectarines, cherries, etc), most berries. Note 1: If you find other carb sources that work well for you, then obviously those are fine too. I simply find that these are the carb sources that give me the most consistently excellent results. Note 2: Some people simply can't make this work, due to scheduling issues. If you can't, you're going to need to experiment with whole food meals to find what works best for you. Daniel Burnham finds that eating a meal with fattier whole food protein (a hamburger or some sausage) and the amount of carbs (with plenty of veggies) he needs for time between the meal and the workout, about 1.5-2 hours before his workout, is his preferred strategy for the pre-workout meal, and he does not follow this particular 20-30 minute pre-workout bit. This does not work well for me, and I perform better with exactly what I have typed in this section. The rest of this post is pretty much identical for everyone, but this initial pre-workout feeding may not be best for all schedules. I personally plan my food so that I can always do this, because it works best for me. Do not dehydrate yourself but do not drink too much water. 5-10 minutes pre-workout mix: Carbs: This is assuming 2-3 minute rest periods and overall sets taking 30-60 seconds. 1) 30% of this right before the workout, drink rest during workout 2) For every 60g of carbs, drink 0.75 to 1 liter (or quart) of water Please refer to the Carb Table for the correct amount of carbohydrate consumption. Please note that these values are specifically for strength training. Read the Carb Table Here. Good Carbs for this: Well baked white potatoes Mashed potatoes Glucose powder Maltodextrin Anything that has a GI of 70-80 or higher. Protein: 10-20g of protein in the workout drink. There is to be no added fat in this drink. Keep in mind that this table is for strength training! That’s fairly intense work with 2-3 minute rests. If your rests are longer than that, you may want to reduce the carbohydrates a bit. For every additional minute of rest between sets, reduce the carbs by 5% for every minute of rest beyond 2 minutes. If you’re doing skill work, only consume half of the carbs Note 1: Make sure you get the protein into this pre-workout drink, as well as 400-600mg of sodium per Liter. (from table or sea salt, not a half potassium salt!) Note 2: It is totally OK to experiment with this. Your diet, and needs, will all vary somewhat from the norm, but the above table is a good starting point! It is also vital that you consume these carbs as a 6%-8% solution: Drink 750 mL(8%) to 1 Liter (6%) of water for every 60g carbs. During the workout: 80-100% of the remainder of the carbs that you did not have immediately pre-workout. Guidelines/Reminder for what needs to be in this drink: 400-600mg of sodium per Liter of water, or per quart. ~10g protein per Liter (or quart) of water Carbs mixed in or solid carbs such as mashed potatoes or white bread Water, salt, and protein must bemixed together. After the workout: PWO shake! Have this as close to instantly as possible. PWO shake components: 60-80g of carbs, regardless of bodyweight up to 200 lbs.Use either glucose powder, fast-acting maltodextrin, or mashed potatoes, especially after intense workouts. 2) 30g of whey or soy protein. Whey IS better protein than soy, and it’s the same price or cheaper. 3) Fats: No fats in the PWO shake or at all until more than 30 minutes post-workout. Coconut oil for this if you must have the fat. After this PWO shake, get back to regular eating! Eat every 30 to 60 minutes for at least 2 hours after this Drink a lot of water with your meal carbs and protein. You are always aiming to make a ~6%-12% solution, so that your body stays well hydrated and the stomach empties fairly rapidly. Fats don’t mix with water, so we don’t calculate them into this. 20-30g protein every 2-3 hours is perfect. The more vegetables, the better. You will pee a lot, most likely, and that is good. If you are not fully hydrated, you will not see anywhere near as much protein synthesis, and that means your results won’t be as good as they should be if you aren’t fully hydrated and peeing nearly clear. Please pay attention to the sodium guidelines, unless you have hyperaldosteronism. Electrolyte balance is a part of proper hydration, and failure to pay attention to this can cause serious problems or death.
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