By Michael Rivers.
Breakfast: 30g organic raw oats, 1 tablespoon of ground flax seeds, 1 tablespoon goji berries. Sprinkle on ground cinnamon (as much as you can stand!). Add almond milk, coconut milk or soya milk. Freshly ground organic coffee with soya milk for taste, best is Alpro brand fortified with B12.
Mid morning protein hit or after workout: Walnuts, banana, vegan protein shake. Huel pea protein powder, one scoop with 250ml water.
Lunch: Choose from the following: Avocado, lentils, mixed fresh salad, bulgur wheat or quinoa. Beans from tin, glass jar variety is better (fresh is best but do you have the time to cook them?).
Always add herbs and spices to every meal:
Turmeric (must be mixed with black pepper).
Fresh ginger powder
Evening meal: Small portion of fresh vegetables or salad. Again with all the herbs listed above. If I have a early training start and many fitness classes the next day, I find it best to skip high fibre foods and just have Huel pea protein powder, one scoop with 250ml water before bed.
Hydration: Spring water, never drink domestic tap water, domestic tap water will keep you alive, but you will never really live (read the Messages from Water and the Universe by Masuri Emoto). Drink herbal teas often, hibiscus, green, camomile etc, so many wonderful teas to choose from now in Cyprus.
Vegan athlete notes: Click links to watch the videos.
Peppermint water for athletes.
Beetroot juice for endurance.
Fennel seeds for endurance.
Fruit: Focus on berry type fruits. Bananas, apples or oranges are all great, but real fruit power is better sought from berries. Goji berries, Strawberries, Blackberries, Cherries etc.
Snacks: Walnuts, almonds, pumpkin seeds, goji berries, vegan energy bars, raw cacao, occasional organic dark chocolate.
Things to dump completely All oils that have been separated from their whole food source. NO OLIVE OIL EVER! NO COCONUT OIL EVER! Yes we need fat, but only from whole foods such as avocados and nuts.
Supplements needed -
Not convinced? Still think you need meat, dairy, chicken, eggs? Watch the video below - What The Health.
Inflammation is one of the biggest issues we face with intense fitness training, exercise and sports. While most people will do their best to ignore this subject and only take action when something breaks, our advice is to take daily action through eating natural inflammation fighting foods.
Here's our top 7, all available from local supermarkets in Limassol.
For more tips on dieting and natural plant based sports nutrition, make an appointment with your V1 Fitness personal trainer.
Sitting is becoming the life shortening disease of our modern computer operating lives. The advice is to use standing desks and to take frequent breaks with a walk. Ikea in Nicosia now sell the new standing desk called BEKANT which we really love, price is €199 which is in the higher price range for a home desk, but you need to look at it as cheap health insurance.
Turmeric Curcumin added to our foods may also help. Great video that hits some home truths about the pressures we face working long hours in front of our computers. Even the long hour office working who ends their day with a one hours session at the gym seems to be heading for trouble, we really need to ensure that we do take those frequent breaks and create a routine.
For more health tips on dealing with long hours in the office, get in touch to book a fitness and lifestyle assessment at V1 Fitness Limassol.
Studies show significant benefits to fitness and athletic performance with peppermint fragrance and drinking peppermint water.
You can purchase pure peppermint hydrolates and essential oil from our recommended aromatherapist at the Limassol Sports Massage.
Forget the performance enhancing drugs, try performance enhancing vegetable.
Yep it's a fact, studies show that doping with a couple of shots of beetroot juice will give you an athletic boost. We tested this ourselves during 21km half marathon running races, and yes it really does increase stamina and endurance giving you a better chance of that desired P.B.
Great challenges coming up in Limassol for you to test it out;
Limassol Marathon, March 29th 2015.
Cyprus Skate Marathon, May 17th 2015.
Cyprus Ultra, January 16th 2016.
You can find pure beetroot juice in glass bottles (only buy in glass bottles) at your local healthfood store. Holland and Barrett in Limassol stocks it as well as All Organic.
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