Plant sources of vitamin E

Some nutrients are more common in animal foods and less common in plant foods.  Vegetarians and vegans need to pay a little extra attention to their intake of these nutrients.  Vitamin E is one of those special nutrients that are important for the health of your body in many different ways. 

While you can get vitamin E from a supplement, you're probably better off getting it from plant sources, like sunflower seeds.  Sunflower seeds are packed with all kinds of nutrients and they're an exceptionally cheap source of protein. 

Another good natural source of vitamin E is Moringa Oleifera.  Moringa is also high in Calcium, Vitamin C and several other important nutrients.  The fiber in moringa leaf powder has been shown to help protect against diabetes among other things.

Palm fruit oil not only contains high levels of tocopherols, the family of nutrients that are known as vitamin E, it also contains high levels of oil soluble beta-carotene, which is good for your skin.  It's extremely nutritious. 


Peanuts are not only a cheap source of protein, they're also high in fiber and vitamin E.  Recent studies have shown many benefits to eating nuts.  They can help to keep your heart healthy and reduce mortality due to various chronic diseases like diabetes, cancer and others.  Almonds are also known to contain high levels of vitamin E although they are generally much more expensive then peanuts.

Top 5 Blogs For Healthy Recipes

There are so many food blogs out there.  I was a cook for several years in the military, so food is a big part of my life.  I have tried for years to do things like making pancakes without using so much glutinous wheat flour, but it wasn't until recently that I discovered there are people who have figured some of that stuff out.  (It is really surprisingly difficult to try and do it on your own and incredibly easy to learn from someone else)

Here are a few of my favorite food blogs that are associated with healthier recipes and using less processed carbs and what I call 'hard proteins' (animal based). 

Powercakes - A health and fitness blog with some great paleo, gluten free and plant based protein types of recipes and stuff.


Fit Foodie Finds - Good recipes.  Plain and simple.

Anytime Fitness Recipes - Simple, good stuff with nice pictures.

Recipe for Fitness - Lots of good recipes and many gluten-free


The Lean Green Bean - Plenty of recipes and what I like to call "a good attitude".

I'm still reviewing sites and will probably have another list coming out soon.  I look for blogs that have an element of personality and lots of good, simple recipes that aren't excessively expensive and low in processed carbs.

Basically, I'm always on the lookout for recipes that I can make easily and that my family will enjoy while supporting our health. 

Best Plant Based Sources of Protein

In my efforts to build muscle and get lean, I have run across a quandary.  Protein is expensive.

Well, more accurately, animal based protein is expensive, mainly because raising livestock consumes energy, water and other resources.  I still savour a well-cooked steak or piece of bbq chicken on occasion, but I have found that basing my diet on a well-balanced regimen of plant proteins has given me energy and decreased my workout recovery times.

Some plant based proteins are less digestible or less easily absorbed via the digestive tract.  Additionally, some plants that are high in protein are low in some specific amino acids, so they must be combined with something else to balance out their amino profile and ensure that you're getting all the necessary elements of a good healthy workout diet.

Moringa Oleifera

Moringa contains a balanced profile of proteins as well as many of the other nutrients required for healthy maintenance and growth of muscle tissue. Including moringa in your workout diet can only improve your growth results as well as your stamina and overall general health.  Rumour is, that including moringa with your meals can also protect you from diabetes.

Spirulina

This blue green algae is mild tasting and also has a wide spectrum of amino acids and tocopherols for healthy growth. 

Sunflower Seeds

Probably the cheapest of all plant based proteins, these tiny little seeds are also packed with healthy plant based lipids.  Plant based lipids can be beneficial for your health in many ways.

Grains and Legumes

Legumes and grains have amino acid profiles that compliment each other well.  If you combine the two, then you get the higher levels of protein as well as a balanced amino profile.  Some examples are amaranth and lentils, red beans and rice, quinoa and peas, etc.  They can be used in smoothies, salads or enjoyed just as a large bowl of savory yumminess.

Other Factors for a Plant Based Workout Diet

There are some things to consider if you are replacing animal proteins with plant proteins:

• Cooking increases digestibility
• Zinc and Iron are generally lacking in vegetable based diets
• Plants are generally less nutritionally dense, so eat a little more
• Introduce new foods to your diet gradually

As you discover the many benefits of including plant based proteins in your workout diet, you can also feel good that you are eating a diet that is better for the planet.  It's a win/win situation. 

References:

• pinterest - health and fitness
• health.news - plant based protein
• sfgate - sunflower seeds protein
• healthy eating - plant amino acids

Develop the patterns of a champion

The word 'routine' is just dreary, isn't it?  Who wants to do the same boring things day after day?  Why would you lock yourself into a routine when you might want to have some variety or excitement in your life?

There are many benefits to having at least a portion of your day strictly scheduled.  Many successful and prosperous people have a morning routine which prepares them for success every day.  Long-term success is really amplified when you have set patterns in your life that are producing the kinds of results that you really want in your life and the morning is an excellent place to get started.

Routines can:

• Reduce decision costs associated with recurring tasks - Decisions are work for your brain.  Setting aside a specific period of time for a certain activity releases your brain from making decisions and allows it to rest, so you can make larger, more important decisions throughout the day.
• Increase positive patterns - When you consciously develop a pattern, it is much more likely to be in line with your life goals, whether your goal is to have a certain physique, or to develop yourself professionally in a certain area.
• Free your brain to think more creatively - Allowing your thoughts to wander, as they might when you are engaged in some repetitive exercise, gives your brain the freedom that it needs to engage the more creative parts of your thinking.  Creative thought can be extremely effective at generating solutions that had not been considered before.  

Whether you are developing yourself into an olympic athlete or you are a world-renowned author in training, setting and developing the habits and patterns can help you.  Having goals is what sets the champions apart from the unwashed masses and spending your time and attention on those goals is how you build excellence in your life.