WHAT CAN YOU EXPECT
FROM ADOPTING
FOOD
A PLANT BASED DIET?
By Elizabeth Aguilera
YOU STRENGTHEN YOUR HEART & LOWER
CHOLESTEROL
Sixty years ago, the cause of heart disease was contributed to aging
without a clear link to lifestyle factors. Today, research is now
we need cholesterol for healthy bodily processes like hormone
production, too much cholesterol may lead to heart disease. Since
our bodies naturally produce cholesterol on their own, exogenous
cholesterol found in meat and dairy tend to raise our bad cholesterol.
In 2004, the INTERHEART study, found factors such as diet, exercise
and smoking accounted for over 90% of the risk of having a heart
attack. What’s the best way to avoid this? Limiting saturated fats,
avoiding transfat, and lowering the intake of cholesterol, exclusively
found in animals products, abstaining from smoking and working in
physical activity.
YOU WILL HAVE NO ISSUES GETTING YOUR
PROTEIN & KEEPING MUSCLE
According to the Institute of Medicine’s protein requirements, 0.8
grams are needed per kilogram of bodyweight. This means and adult
whoweighs roughly 68 kilograms will require 54 grams daily.
SAY GOODBYE TO INFLAMMATION
& BLOATING
EXAMPLES OF HIGH
PROTEIN PLANT FOODS:
Tofu- 25g per cup
Oats- 5-6g per ½ cup (dry weight)
Ezekial bread- 11g per 100g or 4-5g per slice
Chickpeas- 20g per cup (cooked)
Split peas- 25g per cup (cooked)
Lentils- 27g per cup (cooked)
Kidney beans- 24g per cup (cooked)
Black bean pasta- 46g per 100g (dry weight)
positively affecting immune cell migration, adhesion & cytokine
expression all while aiding healthy digestion. Since our gut
constantly changes due to the bacteria inside, what we eat is a direct
rich plant foods is the key to a healthy gut with minimal bloating and
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Natural Muscle Magazine
Broccoli- 14g per 500g
Cauliflower- 10g per 500g
Mushrooms- 15g per 500g
Potato- 10g per 500g
Kale- 16g per 500g
Green peas- 8g per cup
Almonds- 10.5g per 50g
Hemp seed- 18g per 50g
Plantbased protein powders- 17g-25g per scoop
Holiday 2016
Paul Buceta photo
of sulphur amino acids that will metabolize to acid-generating
metabolites, causing the PH level of the body to lower. To neutralize
the acid load in the body, essential nutrients like calcium are used.
Your body will steal nutrients from anywhere needed, including
bones and organs. Alkaline plant foods such as spinach, lemons and
almonds keep our body oxygen rich and healthy while balancing the
bodies PH naturally.
Spinach- 14g per 500g