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31
Nutrition Talk / Re: Gaining Weight & Muscle on a Plant Based Diet
« Last post by Nataliya Bryantsev on June 05, 2017, 02:00:05 PM »
Hello,

the Eating for Health principles can be applied to any type of diet, including 100% plant-based (vegan) or vegetarian.
To gain muscle, it might be helpful to increase fats and proteins in your diet, i.e., create a Building diet direction for your (or your client) body type, metabolism and digestive abilities together with adhering to a plan for regular strength-building and weight-bearing exercise.

Main protein and fat sources on a plant based diet are nuts, seeds, whole grains, legumes, avocados, olives and booster foods (you can refer to the E4H mandala). They are best in their unprocessed or minimally processed forms. Fermentation and soaking can makes a big difference for digestion.

There are several plant based protein powders on the market. Best to choose least or minimally processed and whole food based (if you want to stick to Eating for Health principles). Some are made out of brown rice, peas, chia seeds, seaweeds or their combinations.  I personally tried many of them and I like pure Spirulina and Chlorella the most. It is something worth to experiment with.

Hope it was helpful.
Let us know if you have other questions.
Best wishes :)





32
Nutrition Talk / Re: osteopenia diet and exercise
« Last post by Nataliya Bryantsev on June 05, 2017, 01:44:37 PM »
Hello,

I came across national osteoporosis recommendations on calcium rich foods and exercise:
https://www.nof.org/patients/treatment/calciumvitamin-d/a-guide-to-calcium-rich-foods/

https://www.nof.org/preventing-fractures/exercise-to-stay-healthy/

A National database is a good source of nutrients in foods:
https://ndb.nal.usda.gov/ndb/nutrients/index

Hope it helps :)
33
Nutrition Talk / Re: Scleroderma
« Last post by Nori on June 05, 2017, 09:00:37 AM »
So much conflicting information!  I am a fan of Sarah Ballantyne, Ph.D. (www.thepaleomom.com) because she has done a huge amount of research into autoimmunity and has written two good books on the topic.  Her thesis is that all autoimmune diseases share the same mechanisms.  Her protocol uses  low-allergen, modest protein, higher fat, and phytonutrient-rich menu.  Incorporated into this is the 4R protocol: remove known provocateurs (foods, gut pathogens, dysbiosis, environmental exposures especially xenoestrogens), repair and restore the gut (L-glutamine, N-acetyl glucosamine, larch arabinogalactan, S. boulardii), replace what is missing (nutrients, enzymes, HCl), and reinoculate (ferments, probiotics).  The skin is the outpost of the body and takers a longer time to heal therefore.  I highly recommend stress management together with affirmations (see Louise Hay, who writes that scleroderma is about feeling unprotected and threatened by others). 

35
Nutrition Talk / Re: osteopenia diet and exercise
« Last post by Nori on June 02, 2017, 07:13:49 PM »
Adding fat to those delicious greens can help other co-factors that improve bone health. 
36
Nutrition Talk / Re: osteopenia diet and exercise
« Last post by Laura Knoff on June 02, 2017, 04:24:31 PM »
Cooked dark leafy greens such as kale and collards are very rich in calcium and other needed minerals to improve bone health. If you serve them with lemon or lime juice or apple cider vinegar the minerals are better absorbed.
37
Recipe Exchange / Re: Artichoke Recipes please!?
« Last post by Marlina E on June 02, 2017, 04:04:03 PM »
Try doing a search above and you will find some artichoke recipes that have been posted in the past.  Happy cooking!
38
Recipe Exchange / Re: Best avocado soup, other summer soup recipes?
« Last post by Marlina E on June 02, 2017, 04:02:49 PM »
Hi there,

If you do a search above for Gazpacho you will find numerous other entries!  Happy cooking!
39
Nutrition Talk / osteopenia diet and exercise
« Last post by thamarafleming on June 01, 2017, 01:30:04 PM »

Does anybody have any recommendations for foods that are rich in calcium? And the best way your body absorb calcium? While researching for foods that help with osteopenia I came across raw milk and dairies. If anyone has any other suggestions please let me know. I am also looking for what types of exercises are recommended for someone with osteopenia (impact vs no impact)
40
Nutrition Talk / Re: Testing body's reaction to carbs
« Last post by Nori on June 01, 2017, 12:57:47 PM »
The 2 hour postprandial test is indeed the best to identify the blood sugar response one has to a meal.  I encourage you to read Richard K. Bernstein's own experiment in his book THE DIABETES SOLUTION (fully available on line).  What he found and science has proven is that fat is insulin sparing, while too much carbohydrate and too much protein is not.  Having just read PRIMAL FAT BURNER by Nora Gedgaudas, the building diet direction with highest calories from fat, 15% protein and no more that 60 grams of carb calories can do the trick.  I have heard that ANY fruit can raise blood sugar adversely as can too much broccoli!  So your own experimentation will, in time, reveal the foods that tame your blood sugar, keeping it <120 mg/dL. 

BTW, Chris Kresser has some good info on blood sugar and prefers not using the HgbA1C because both hydration and anemia can confound the results. if a blood test is of interest, fructosamine is the better test, measuring glycation over 17-30 days without complications from RBC size.
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