Got science? We live in a culture of nutrition confusion, but the truth is out there if you look in the right places.
Are you sometimes confused about what to eat for health? Do you feel like nutritionists are always changing…
Fact or Fiction: The vegan diet is unlikely to support optimal performance in athletes?
Fiction! No evidence suggests a nutritionally balanced vegan diet impairs athletic performance (1,2). Google vegan athletes; you’ll find an impressive list of Olympians and elite athletes from many sports (football, basketball, tennis, rowing, etc.). That said, vegans (and vegetarians) could choose a diet that helps them be powerful athletes, but do they?
Some vegans eat too many salads, sweet potatoes & berries (or chips and candy), but not enough beans, nuts, and seeds. They eliminate animal protein but fail to replace it with enough plant protein. Weight-conscious vegan athletes who restrict calories often reduce their intake of protein and other nutrients. Hence, dieting vegan athletes need to be extra vigilant to consume a menu supportive of their needs.
Two keys to thriving on a balanced vegan (and vegetarian) sports diet are to consume:
The amino acid leucine is of particular importance for athletes. Leucine is an essential amino acid your body cannot make, so you need to get it from food. Leucine triggers muscles to grow. It also can help prevent the deterioration of muscle with age. When you lift weights, you stimulate the muscles to take up leucine (and other amino acids); this triggers muscular growth. Hence, leucine is a very important component of an athlete’s diet!
The richest sources of leucine are animal foods, such as eggs, milk, fish, and meats. When a meat-eating athlete swaps beef for beans and other plant-proteins (hummus, quinoa, nuts, tofu, etc.), the swap commonly reduces leucine intake by about 50%. Hence, vegan athletes need to pay attention to getting enough high-quality plant-proteins that offer the optimal amount of leucine (about 2.5 grams per meal or snack). That means, vegans want to consistently enjoy soy, beans, legumes, seeds and/or nuts regularly at every meal and snack. Don’t have just oatmeal for breakfast; add soy milk and walnuts. Don’t snack on just an apple; slather apple slices with peanut butter. Enjoy it with a swig of soy or pea milk instead of almond milk.
This table compares the leucine content of plant and animal foods. Note that when you swap animal-based protein for plant-based protein (such as trade eggs for peanut butter, or dairy milk for soy milk), you’ll likely need to eat more calories of plant-foods to get the same amount of leucine as in animal foods:
| Animal food | Leucine
(g) |
Calories | Plant food (swap) | Leucine
(g) |
Calories | |
| Eggs, 2 large | 1.1 | 155 | Peanut butter, 2 Tb | 0.5 | 190 | |
| Milk, 8 oz | 1.0 | 120 | Soy milk, lowfat | 0.5 | 105 | |
| Tuna, 5-oz can | 2.3 | 120 | Black beans, 1/2 c | 0.7 | 110 | |
| Chicken, 3 oz cooked | 2.1 | 150 | Tofu, extra firm, 6 oz | 1.4 | 140 | |
| Cheese, 1 oz | 0.6 | 115 | Almonds, 3/4 oz. | 0.3 | 120 | |
| Beef, 5 oz ckd | 3.8 | 265 | Lentils, 1 cup | 1.3 | 225 |
How much protein and leucine do you need?
A 150-pound vegan athlete who seriously wants to build muscle should plan to eat about 20 grams of protein with 2.5 grams leucine every 3-4 hours during the day. (If you weigh more or less than 150 pounds, adjust that target accordingly.) Here’s a sample 1,800-calorie vegan diet (read that, weight reduction diet for most athletes, both male and female) that offers adequate protein at every meal —but not always 2.5 grams leucine. To be a dieting vegan athlete requires some menu planning. Some dieters choose to be “mostly vegan.” This flexibility allows for leucine-rich milk, eggs & fish.
| Sample 1,800 calorie Vegan Diet | Leucine | Protein | Calories |
| B. 2 slices whole wheat toast | 0.5 g | 10. g | 200 |
| 2 tablespoons peanut butter | 0.5 | 8 | 200 |
| 1 cup soy milk | 0.5 | 7 | 100 |
| Sn: 1 medium apple | trace | 0.5 | 100 |
| L: Salad: greens plus vegetables | 0.3 | 4 | 50 |
| 1/2 cup chick peas | 0.8 | 6 | 100 |
| 1/4 cup sunflower seeds | 0.9 | 12 | 350 |
| 1 tablespoon oil | — | — | 100 |
| Sn: 1/3 cup hummus | 0.2 | 3 | 100 |
| 10 baby carrots | trace | 0.5 | 50 |
| D: 1/3 cake tofu | 1.1 | 12 | 100 |
| 1 cup cooked brown rice | 0.4 | 6 | 250 |
| 2 cups broccoli
|
0.5 | 7 | 100 |
| Total for the day: | 10 | 76 | 1,800 |
|
Target for the day: |
2.5 g /meal |
65-108 |
1,800 |
Note: I have not included fake meats such as the Impossible Burger or Beyond Burger in this menu. Those are ultra-processed foods that have a questionable place in any diet. I have also not included almond milk (a poor source of protein) nor supplements with leucine. You want to choose whole foods; they come with a matrix of nutrients that boost protein synthesis and can better invest in your health, recovery and overall well being.
Nancy Clark MS RD counsels both casual & competitive athletes at her Boston-area office (617-795-1875). The new 2019 edition of her best selling Nancy Clark’s Sports Nutrition Guidebook is available at www.NancyClarkRD.com, as is info about her popular online workshop.
For additional information about a vegan sports diet:
1) Wirnitzer, K. et al. 2018. Health Status of Female and Male Vegetarian and Vegan Endurance Runners Compared to Omnivores—Results from the NURMI Study (Step 2). Nutrients 11(1):29 doi: 10.3390/nu11010029 (Free access)
2) Rogerson, D. 2017. Vegan diets: Practical advice for athletes and exercisers. J Int Soc Sports Nutr 14: 36 doi: 10.1186/s12970-017-0192-9 (Free access)
Occupational Therapists are trained to help people with illness or disability learn how to maintain their daily lifestyle. These daily routines help us feel in control of our lives, and illness forces us to change and become more dependent on others. There are ways to modify and adapt so that we can regain a greater sense of mastery over our lives even while undergoing treatment. Remember to first check with your physician to make sure that you receive medical clearance to engage in the following activities.
Here are some suggestions:
1. Take care of yourself by balancing work, rest, play and treatment. You may need to shift priorities and delegate responsibilities to others if able. It’s OK if the house is a little dirty.
2.Fatigue is the greatest side effects suffered after cancer treatment. However, research has found that exercise during treatment can actually counter the fatigue. Exercise improves quality of life, enhances function, and gives one a sense of control. Even starting with 5 minutes of exercise a day can be beneficial. The less you do, the more fatigue you will feel.
3. If you have received a TRAM FLAP reconstruction, putting on shoes and socks may be difficult. Assistive devices such as long shoe horns or stocking aides may make the process easier.
4. Peripheral neuropathy is another side effect of chemotherapy regimens. Loss of balance and loss of sensation in the hands and feet is a concern. Take measures to reduce risk of falls by removing area rugs, clear and place non-skid mats in the bathtub, and use nightlights. Larger pens with a wider circumference or with grippers can help to hold a pen when hands are weak.
5. Calm your nerves by using techniques such as deep breathing, meditation, and yoga which assists with lymphatic flow, pain, and are great stress relievers.
6. Conserve your energy by using carts to carry items instead of making several trips to the refrigerator when cooking. Use frozen vegetables instead of fresh to avoid the work of chopping. Sit while you perform tasks. Store items that you need regularly nearby.
7. Try to use both hands as a team rather than relying just on the unaffected arm for daily tasks such as bed making, dishwashing or lifting. If you recently received surgery, it is better to slide objects if possible rather than lifting them.
8. Finger fitness is important if chemotherapy has caused weakness. Special exercises can help you to maintain or improve the dexterity and strength in your hands.
9. Short rest breaks of 5-10 minutes during every 30-40 minutes of task can help to conserve energy for more enjoyable activities.
10. Velcro is one of the greatest inventions. Find shoes that use Velcro if unable to tie shoelaces.
Naomi Aaronson is an occupational therapist and fitness instructor who specializes in breast cancer recovery and rehabilitation. Naomi believes that exercise is essential in recovery. Her mission statement includes the following, “take back your body and improve your physical and emotional health.” Visit her website, recovercisesforwellness.com
These vegan and gluten-free cheesecakes taste authentic and provide well-balanced nutrition. Protein from the Cashew Cream, and flavored with sweet summer fruit, this recipe will keep everyone’s blood sugar stable. Enjoy straight from the freezer or allow to thaw at room temp, for an extra creamy treat.
Crust
Filling
*If your dates are too dehydrated, soak them in warm water for 10 minutes then drain. Pat dry to prevent
the crust from getting soggy.
*To quick-soak cashews, pour boiling hot water over the cashews, soak for 1 hour uncovered, then drain and use as instructed.
Flavor Ideas
Alternative Crust
Everything gets blitzed in your food processor. Press into your pan and bake 15 minutes at 350. This crust can be served raw as well.
Date/Nut Crust: Add dates to a food processor and blend until small bits remain and it forms into a ball. Remove and set aside. Next, add nuts and process into a meal. Then add dates back in and blend until a loose dough forms – it should stick together when you squeeze a bit between your fingers. If it’s too dry, add a few more dates through the spout while processing. If too wet, add more almond or walnut meal. (Optional: add a pinch of salt to taste.) Lightly grease a standard, 12 slot muffin tin. Make these in a mini muffin pan, for a popable snack.
To make removing the cheesecakes easier, cut strips of parchment paper and lay them in the slots. This creates little tabs that make it easier to pop out once frozen. Next, scoop a heaping tablespoon of crust into prepared pan and press with fingers or a small glass. The back of a spoon also works to compact your crust. Set in freezer to firm up. If using an alternative crust, bake and cool well before topping with cheesecake filling.
Filling: Add all filling ingredients to a blender and mix until very smooth. For the coconut milk, scoop the “cream” off the top it provides a richer texture. But if yours is already all mixed together, just add it in as is. You don’t need a Vitamix for this recipe, just a quality blender. Taste and adjust flavorings as needed. If adding peanut butter, add to the blender and mix until thoroughly combined. If flavoring with berries or caramel, wait and swirl on top of plain cheesecakes.
Divide filling evenly among the muffin tins. Tap a few times to release any air bubbles, then cover with plastic wrap and freeze until hard – about 5 hours. Once set, remove by lifting the tabs or loosening them with a butter knife. Set them out for 10 minutes before serving to soften. They are good frozen as well. Store in freezer up to one week. This is a great do-ahead, for entertaining.
Cashews are a Drupe, just like the Coconut. Packed with minerals, particularly Magnesium and Manganese. These minerals are craving crushers! If you are having a craving for greasy foods, and/or sugar, it is generally due to a deficiency in these minerals. Grab 1/4 cup Cashews, and the craving will generally stop, unless it’s a “head” craving, (i.e., stress, fatigue, loneliness, and boredom).
Cashews are high in B vitamins, another stress manager. Cashews are a good source of Selenium, Copper, and Zinc, these minerals are antioxidant co-factors. This means they help the body produce very powerful antioxidants from the food we eat. Selenium is a co-factor for Glutathione; excellent for keeping our nervous system healthy. This helps prevent such diseases as Parkinsons and ALS, aka Lou Gehrig’s disease. Copper and Zinc are the co-factors to the production of Superoxide Dismutase, a powerful anti-aging antioxidant that also ensures proper growth and function of every bodily system. Cashews protect us from heart disease and with a small amount of Zeaxanthin, our eyes are less likely to develop macular degeneration. Who needs whipped cream, when you can have Cashew Cream!
Affectionately referred to as The Walking Encyclopedia of Human Wellness, Fitness Coach, Strength Competitor and Powerlifting pioneer, Tina “The Medicine Chef” Martini is an internationally recognized Naturopathic Chef and star of the cooking show, Tina’s Ageless Kitchen. Tina’s cooking and lifestyle show has reached millions of food and fitness lovers all over the globe. Over the last 30 years, Tina has assisted celebrities, gold-medal athletes and over-scheduled executives naturally achieve radiant health using The Pyramid of Power: balancing Healthy Nutrition and the healing power of food, with Active Fitness and Body Alignment techniques. Working with those who have late-stage cancer, advanced diabetes, cardiovascular and other illnesses, Tina’s clients are astounded at the ease and speed with which they are able to restore their radiant health. Tina believes that maintaining balance in our diet, physical activity, and in our work and spiritual life is the key to our good health, happiness and overall well being. Visit her website, themedicinechef.com
For many years if not decades, America has struggled with an identity crisis, for whatever reason people could not separate the difference between non-psychoactive hemp products and their evil cousin (LOL) marijuana. . .
It all started over 40 years ago, when I chose as my sport – some would say, my life – the Korean martial art of Tae Kwon Do. I was young, fit, pretty strong and, unbeknownst to me, very flexible – perfect for the art of kicking high and hard. Once I got hooked on it, I was in the gym a few hours a day, 6-7 days a week…for the next almost 20 years. That did not include the running I did to get my cardiovascular conditioning primed for the art and sport I was practicing at high levels of both skill and competition. I knew then, at age 19, that I was going to pay for the training and abuse I was putting my body through, but not until I was older, say, 40 or so.
There are three distinct areas of exercise as it relates to healthcare – and reimbursement. Most trainers and fitness professionals are aware of cardiac rehab, which actually began in the US in the 1960s, but gained ground as a reimbursable health care service in the 1980s. At that time there was a lot of good exercise and sports medicine research available in peer reviewed publications, and there was a push on the part of health care to include cardiac rehab as part of rehab and health promotion services. The fact that most cardiac programs were reimbursed up to 36 sessions was a plus.
The second area of healthcare that is relatively new is the Silver Sneaker’s program – started in Arizona in 1994, it quickly grew to the nation’s leading reimbursable wellness program for seniors. It was accepted by Medicare Plus
Choice, and a host of other health plans across the nation – so that within a few years of its inception, seniors from anywhere in the US could take advantage of free exercise and health classes at area health clubs, YMCAs, and JCCs. The program was recently sold to Healthways health systems from Nashville for over $400 million – a testament to the interest of such programs within the healthcare industry.
The third area is the use of exercise therapy in worker’s compensation programming. Over the past decade there are some significant programs implemented that contract with large employer groups and HMOs to use exercise both in a preventive and therapeutic format. These programs include strength and aerobic training geared to improve functional strength, reduce WC costs and reduce lost work days. Clearly these areas of clinical exercise have set a precedent regarding both the use of fitness programs in healthcare, and reimbursement for these programs through third parties.
Enter Cancer Wellness. There were few programs for cancer survivors for any type of health program in the early 1990’s. A few health clubs and hospitals had specialty exercises for persons with cancer, but programs really started to grow when Dr. Meryl Winningham from University of Utah began publishing the first sports medicine research in the field in the 1980’s (which became more widely read in the mid 1990’s), and champion cyclist Lance Armstrong made his remarkable comeback from cancer in the late 1990’s. Over the past decade the number of health clubs and hospital wellness centers that offer cancer exercise programs has grown exponentially. There are now hundreds of programs in existence nationally – in clubs, private training centers, Pilates studios, and hospitals. More are interested, but the main question remains – is this program reimbursable?
For those in health promotion who haven’t noticed – reimbursement has changed dramatically in the past 10 years. Programs that historically received reimbursement (such as cardiac rehab), have been cut dramatically (while, ironically, cardiac operations and prescription medication costs have escalated three-fold). However – that doesn’t mean that reimbursement doesn’t exist for health programs, you just have to know where to look. An example is smoking cessation classes. Instructed by counselors and physician assistants, most of the reimbursement for these classes (and nicotine replacement therapy) is funded by state tobacco settlement grants and initiatives, which is very helpful in terms of passing along savings to patients.
Is reimbursement possible for cancer wellness? Select groups from areas in the US are working with local health plans, or pharmaceutical companies to capture their markets in terms of offerings to patients. For those who are interested in looking towards reimbursement for their program – here is some advice for getting started:
What to do once you’re up and running? In the first year it’s important to have a working budget. This may only lend itself to 3-5 patients coming to your program to start. Once they experience the benefits of exercise and wellness, they will quickly tell their fellow patients. It’s also important to spread the word via small group lectures and fitness demonstrations. Since most cancer centers have monthly support groups, it’s a great place to conduct a 30 minute lecture and demonstration for local survivors. Next – a couple of sample articles for the local newspaper (perhaps a series) on the benefits of exercise for cancer survivorship. There are new research reports out each month. Lastly – call your local radio show and book a time to discuss exercise for cancer survivorship. They would love to have a topic like this for their time slots.
The initial year is a “make or break” one for survivor programs. In my experience with many of my national programs – those that got some funding, and did some promotion have programs that have grown. Those who relied solely on patient membership fees in many cases have not been able to grow their programs. Funding is important, and reimbursement may be a part of patient’s health plans, so it would benefit you to contact local health plan reps to see if they cover the cost of post rehab exercise, and/or health club membership for their members.
Cancer Wellness is one of a handful of growing wellness programs in this country that health specialists AND physicians are looking to for avenues of increased reimbursement, or sponsorship. There are many local and regional resources (cancer treatment centers, non profit organizations and foundations, pharmaceutical companies, and regional HMOs) that may be interested in funding such programs. It is up to you to start looking for financing as you start your education program. This will ensure future success at both the educational AND financial levels.
Written by Eric Durak, Medical Health and Fitness ©2011-2014. Eric Durak is the President of Medical Health and Fitness, and Director of the Cancer Wellness CEU Program in Santa Barbara, CA. He is also the author of The Reimbursement Book for Health and Fitness Instructors . Contact him at edurak@medhealthfit.com / 805-451-8072. www.medhealthfit.com
References
Durak, EP. The important link between exercise and cancer. ACE Matters. Pg. 13, Sept. 1999
Author – Exercise reduces cancer treatment side effects. Health News. 12(9):pg.8, 2006
Jones, LW, Denmark-Wahnefried, W. Diet, exercise, and complementary therapies after primary treatment for cancer. Lancet Oncology. 7(12):1017-26, 2006.
Korstjens, I, Mesters, I, et al. Quality of life of cancer survivors after physical and psychosocial rehabilitation. European Journal of Cancer Prevention. 15(6): 541-7, 2006.
What I’m about to share with you are two very harmless words except when they’re used together . . .
If you want to get fit or stay fit, you need a good motivator — a primary reason why you want to exercise, eat right, and live a healthy lifestyle.
I talk to people about this all the time. Active adults have powerful, compelling reasons why they lift weights, run, swim, take yoga, ride their bikes, and more. Here are just a few most often cited:
Any reason is a good reason. In fact, you don’t really even have to have one. Most people, however, need to remind themselves of what truly drives them to lead a healthy lifestyle. It can give you a boost when you’re not feeling motivated and it can guide your choices about how to spend your time and energy.
Knowing your deeper WHY leads to better results and a more vibrant life. Fully connecting with your why will motivate you to make better choices with how you eat and maintain your health. Many people are not aging well, but they are living longer, which means that their quality of life may be less than optimal. You have to ask yourself what’s more important to you right now. If you’re going to live a long life, you may as well live a healthy life.
Knowing your motivation is vital, but motivation can only get you so far. Your habits and daily routines are more powerful than motivation. Your motives for being healthy will help you get started on your goals, but your habits will get the results that you want. Think of it like this: You have to work regardless of whether you feel like it or not, right? You can apply the same reasoning with regards to your health. You must work towards good health and wellness regardless of how good or bad you’re feeling. When you discover the power of what good health, wellness and being fit can do for you, you’ll ask why you didn’t embark on your health journey sooner.
Bottom line, don’t let a lack of good health prevent you from living out your best years. Protect your brain health, improve your strength, lower your need for multiple medications. Good health leads to happiness and you deserve to happy. Find your motivation and strengthen your good habits as you eliminate the bad ones.
Ron Kusek is Transformational Wellness Coach & Holistic Chef. He is certified as a personal trainer through the National Strength & Conditioning Association, as well as holding certifications with the Institute of Transformational Nutrition as a Certified Transformational Nutrition Coach, and a Functional Aging Specialist with the Functional Aging Institute. Ron specializes in functional aging for mature adults; he runs a home-based wellness program for women 50+ called the Lean & Sexy Fitcamp. He’s working to change the lives of the community in the Antelope Valley in a positive, holistic way.