Vegetarian Cyclists Nutrition
Dec 29th, 2013 by Aldouspi

Vegetarian Cyclists Nutrition

“The average person has about the same amount of iron in their body as a large rusty nail. It’s purpose in the body is to help with the formation of red blood cells that are used to transport oxygen to a cyclists hard working muscles. A deficiency of iron could lead to anemia and the associated symptoms of tiredness and fatigue. In athletes where the risks of over training are high (such as in cycling) it is vitally important to maintain high levels of iron in order to maintain performance. Symptoms of Iron Deficiency in Cyclists Symptoms of iron deficiency are not unique to the condition and can easily be mistaken for general states of tiredness. To the cyclist however, many of the symptoms can simply be diagnosed as over training when in fact a deficiency can be a cause of the symptoms. Symptoms of iron deficiency include: Fatigue Weakness Brittle Nails Irritability Paleness of colour in the face/tongue Pica (a strange craving for mineral rich non food substances such as dust or sand) Vegetarians and iron Iron is one of the most difficult minerals for our bodies to breakdown and absorb. In addition endurance athletes such as cyclists lose iron during exercise and therefore need to ensure iron intake is high to maintain the correct levels. Add to this that vegetarians generally have a lower iron intake because of their diet (see below) and it is easy to see why cyclists with vegetarian diets need to pay particular attention to their iron intake to avoid an iron deficiency. Foods that are rich in iron Most mild iron deficiencies in cyclists can be corrected by changes in diet that result in an increase in the consumption of iron rich foods. Generally foods contain two types of iron: Heme iron sources are usually found in meats and are much more easily broken down and absorbed by the body than non-heme ironthat is usually found in vegetables and grains. The foods listed below have high iron content; Lean red meats, chicken, turkey Fish (eaten by some vegetarians) Eggs Beans (fresh or baked), lentils, chick peas Nuts Fortified breakfast cereals Brown Rice Tofu Wholewheat bread Leafy greens such as spinach and broccoli Dried fruit such as apricots, prunes, raisins Avocado Iron Absorption Most vegetarian diets do not contain as much iron as a non-veg one. The interesting thing about iron as mentioned above is that the body finds it very hard to absorb. Vitamin C has been found to be great at helping the body absorb iron. Foods particularly rich in vitamin C such as oranges, kiwi, broccoli, kale, tomatoes, peppers and orange juice can massively increase the amount of iron you can absorb. Therefore if you are a vegetarian be sure to make sure you include these types of foods in your diet. On the flip side tea has been found to impede iron absorption so again try to avoid drinking tea with or immediately after your meals. Iron Supplements Iron supplements are usually not required unless you have very severe iron defficiency. Too much iron can be very bad for the body and so most doctors recommend treating any deficiencies purely through the adaption of diet. Donating Blood If you give blood you usually have about 1 pint removed each time which equates to about 10% of the total blood in your body. If you have particularly low iron levels the nurse may send you away without taking any blood telling you to increase your iron intake. Assuming you do give blood, you will need to pay attention to your diet to help your body recover it’s hemoglobin levels as quickly as possible. Your on bike performance should not be affected for moderate rides however during high intensity rides (races, interval training etc) you may notice a drop in performance until your body has recovered which can take up to 14 days.”

“Pakistan Cycling proudly brings latest updates, news and information about cycling in Pakistan and around the world with the latest trends in cycling, tools, tips and suggestions by connecting to the cycling experts all over the world through the discussion forums.”

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Your Weight Loss Motivation Journey
May 29th, 2012 by Aldouspi

Your Weight Loss Motivation Journey

By: Adriana Noton

Weight Loss Motivation

by DoNotLick under CC BY  with wpseopix.com
Your Weight Loss Motivation Journey

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Weight loss, like any other goal, requires time and dedication. Without motivation, over time your efforts can flag as it is easy to lose focus; it's been proven time and time again. In order to stick to a weight loss program and reach the desired goal, a form of weight loss motivation needs to be set. Whether it be to just lose twenty pounds or to look good for swimsuit season, your final reward maybe different will be weight loss and better health.

Devoting one's self to losing weight and becoming more fit is a huge choice and is sometimes taken too lightly. For most, losing the pounds is only half the battle. Keeping the weight off and maintaining good health is often the real fight. With a good support group and professional care, both loss of pounds and maintenance can be achieved. One great option to finding both of these is enrolling in a weight loss clinic (WLC).

Visiting a weight loss clinic can be a smart decision in the weight loss motivation journey. There are many benefits of including a clinic in your life beyond just moral support. The first of these benefits is supervision by a physician. Weight loss diets can be dangerous, as can exercise plans. A full physical, EKG, blood panel, and body composition test are completed to decide which course is safest and most effective for the client.

After the initial weight loss plan is made, the physician and clinic resources continue to help the client on a weekly basis to stay on track. Many clinics have an accessible website that provides general information as well as healthy recipes and tips. Most clinics have their own gym with specially educated trainers, or provide a list of preferred and recommended outsource facilities. Having such resources makes it easier to continue forward and stay motivated.

Sometimes diet and exercise just is not enough for the individual. With a physician involved, the client will know if nutritional supplements or possibly even diet pills are an option. Both supplements and diet pills are harmful, if not used correctly, and should only be used with the supervision of a doctor. Already having a physician on the team provides the client with a head start to a healthy decision regarding a medicinal regiment.

The clinic staff also includes a dietitian to help with nutrition plans and overall education. This team member is a very beneficial when it comes to remaining healthy while losing weight. One of the easiest ways to loose motivation is to step on the scale and see that a pound or two has returned. Being educated on proper intake reduces the risk of backtracking, making each weigh-in a pleasant one.

Along with the physician, general staff, and other resources the clinic may have, another great benefit is the support of other clients. Sharing the weight loss motivation journey with others looking to get healthier can make it easier, and knowing the client is not alone in the ongoing battle of losing weight provides confidence and the desire to continue. There is usually a designated part on the clinic's website for testimonials and a place for clients to share their own tips and recipes, making it a more personal experience.

Finding and maintaining your right weight doesn't just make the body look good. Appearance is only one of the benefits. Overall health is a huge factor in weight loss, which in turn makes the client feel healthier. The knowledge that the body is functioning properly, having more energy to do desired activities, and of course, looking good are super motivational tools. Having a clinic and its resources involved will make it a healthy and productive journey.

Author Resource:-> A natural weight loss clinic that helps its clients reach their nutrition and weight loss goals in record time and in a healthy way. Lose weight fast by following a natural diet and consulting weight loss experts on a regular basis. http://www.drbdiet.com
---- Article From Articles For All


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