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Help reduce exercise-induced inflammation!

“EAT YOUR VEGETABLES!”

We have all heard or said the phrase a million times in our lives.

We all know that produce is good for us, but many people don’t always know “WHY”

I do a lot of research when I am highlighting my favorite foods, and come across many articles that give the information so much better than I could write it.  The following is a portion of one such article written by Trevor Thieme C.S.C.S. A link to Full article below.




… Odds are you, [like many people, have ignored advice to “eat your veggies” at some point or] for even your entire life. Your mom nagged you about eating your broccoli and Brussels sprouts. Your doctor advises you to “eat the rainbow.” And you likely have at least one vegan friend who wants to convert you — or at the very least replace some of the meat in your largely carnivorous diet with plants. Even Michelle Obama has got in on the act, imploring you and every other American to eat more fruits and veggies. And like Murphy (and most other Americans), odds are you don’t listen: Only 1 in 10 people in the United States eat the recommended five servings of fruits and vegetables a day, according to a report from the CDC.

That’s a problem. “If you’re not eating at least two servings of fruits and three servings of vegetables per day, you’re not building ‘foundational health,’ which is key for preventing disease and supporting athletic performance,” says Susan Kleiner, PhD, R.D., author of The Powerfood Nutrition Plan. If she had her way, you’d eat eight servings.

While nutritionists have long known about the athletic advantages of increasing protein intake, they’re only just beginning to comprehend the fitness benefits of eating more phytonutrients — bioactive (i.e., body-boosting) compounds found in fruits, vegetables, grains, and other “phyto” (plant) foods.

“One of the most exciting benefits of phytonutrients is their strong antioxidant potential, disarming free radicals that wreak havoc in the body,” says Kleiner. “But it’s also bigger than that—scientists are learning that some phytonutrients seem go deep into the genetic matrix, turning on and off genes that protect us from disease development.”

That potential of phytonutrients to bolster the immune system is hugely important for athletes, who often run themselves down through overtraining. “One of the biggest things that holds athletes back is getting sick, and research shows that some phytonutrients can act as prebiotics, stimulating the growth of bacteria in your gut, thus helping to boost immunity,” says Kleiner.

Polyphenols — found in abundance in green tea — are among them, according to Japanese researchers.

But perhaps the greatest benefit of phytonutrients — especially as far as athletes are concerned — is their ability to fight exercise-induced inflammation. “The nature of training is to tear the body down, and the body is extraordinary in its ability to repair and rebuild its tissues to become stronger,” says Kleiner. “But part of that process involves an inflammatory response — inflammatory cells rush to the damaged tissue, heat it up, and begin repairing it.”

If you’ve ever felt sore a couple of days after a tough workout (a phenomenon known as delayed onset muscle soreness, or DOMS), you’ve felt the inflammatory process at work. A little inflammation is a good thing — it helps your muscles adapt to the demands of training (and you to become more powerful). “But if you don’t have enough anti-inflammatory factors in your body, the inflammation process can proceed unchecked, which can delay recovery,” says Kleiner.

Fortunately, you don’t have to eat every single plant to reap the benefits; you just have to eat a variety of them, according to Kleiner. “And by variety, I mean not only among food groups, but also within food groups,” she says. In other words, while you might love bananas, Amaranth, and Swiss chard, don’t just eat bananas, Amaranth, and Swiss chard. Becoming stuck in a dietary routine is just as detrimental as getting stuck in training rut.
Click for suggestions on what to eat to stay out of a food rut


In short, your mom, doctor, and vegan friend were right — you should eat a greater number and variety of colorful fruits and vegetables. “And whenever possible, skip pills for whole foods,” says Kleiner. “There’s a lot we have yet to discover about phytonutrients, but one thing we do know is that they’re more potent when they work synergistically with other nutrients in foods than when they’re taken [and working] alone.”

Click Here for the full article by Trevor Theime C.S.C.S

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I will see you on the other side.

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