Ashwagandha is one of the most important and revered herbs of Ayurveda, the traditional system of medicine in India, due to its amazing health benefits.

What is Ashwagandha?

Ashwagandha is a medicinal herb that has been used for centuries in traditional Indian medicine for its wide ranging health benefits. It is also known as Indian ginseng or winter-cherry.

Health Benefits of Ashwagandha

A powerful adaptogen, ashwagandha is good for enhancing the body’s resilience to stress. In addition to its adaptogenic qualities, this potent herb also provides many other health benefits, such as reducing inflammation, increasing muscle strength, improving memory and may even fight against cancer.

REDUCES STRESS & ANXIETY

Ashwagandha helps to reduce stress and anxiety and improve the overall well-being of adults under stress. In a study that lasted for two months, people with chronic stress who were given ashwagandha reported a 69% reduction in anxiety and insomnia.

REDUCES INFLAMMATION

Initially I started taking ashwagandha for its stress relieving benefits, but I grew to love it even more for its anti-inflammatory benefits. While I have experienced a decrease in inflammation and joint pain and am a living testament to its efficacy, there are also several animal studies that have shown that ashwagandha reduces inflammation.

INCREASES STRENGTH

Studies show that ashwagandha increases muscle mass, reduces body fat, and increases strength in healthy men.

IMPROVES MEMORY

Ashwagandha has been taken for centuries for its support of cognitive functions and recent studies support this method. For instance, an 8-week study found that taking ashwagandha extract twice a day improved memory, task performance, and attention span. In addition, another study found that daily supplementation of the root extract helped healthy men with task performance and reaction time.

FIGHTS CANCER

Studies have shown that one of ashwagandha’s compounds helps to kill cancer cells and keeps cancer cells from growing.Research suggests that it may help treat several types of cancer.

How To Use Ashwagandha

Traditionally, ashwagandha was mixed with honey and ghee and either ingested or applied topically for help with inflammation. Today, adding to juice, smoothies, and snacks are some of the best ways to incorporate this adaptogen into your daily life. It is available in whole form, powder, and extract form.

Form Works well with…

• Powders smoothies, smoothie bowls, plant-based milks, raw snack bars, baked goods, nut butters
• Extracts juices, smoothies, plant-based milks, most applications
• Whole tea

Ashwagandha has a bitter-sweet flavor and is sometimes described as “energetically warming”. You might not like it the first time you try it, however, give it some time, you might grow to actually like the taste.

When To Take Ashwagandha & How Much

The type of health benefit you are hoping to gain by taking ashwagandha can help determine your dosage. There have been studies performed to find the daily dosage levels that provide the different health benefits.

• To reduce stress and anxiety, daily doses of 500-600 mg for 6-12 weeks has shown to be effective in some people.
•  If you are looking to reduce inflammation, research shows that a daily supplement of 250-500 mg may help.
• To increase muscle growth and strength, daily ashwagandha supplements of 500-1,250 mg have been shown to work in as little as 30 days.
• Supplementing 500-600 mg of ashwagandha per day can help boost your memory and help you stay focused and perform better on tasks.

Ashwagandha is believed to be safe and effective for most people at dosages of 250-500 mg per day for at least a month. However, your dosage may vary depending on your needs.

Important note

If you are pregnant, nursing, or on medication, you may need to avoid taking this medicinal herb. Before adding supplements to your diet, you should consult with your doctor to make sure it is safe for you to consume.

Anti-inflammatory juice recipe

Yield: About one 240ml serving

INGREDIENTS:

* Pineapple – 1 cup chunked pineapple

* Green apple – 1 medium apple

* Spinach – 2 cups spinach

* Cucumber – 1/5 cucumber

* Celery – 2/3 medium stalk

* Lemon – 1/4 lemon

* Ginger – 1 inch chunk of ginger root

* Ashwagandha extract – 0.5 ml (one serving)

Citrus carrot juice

Yield: About one 240ml serving

INGREDIENTS:

* Ashwagandha root extract – 0.5 ml  (one serving per shot)

* Grapefruit (peeled) – 1 medium grapefruit

* Orange (peeled) – 2 medium oranges

* Carrot – 2-3 small carrots

* Passion fruit pulp – 1 passion fruit

* Agave – 1 tablespoon – optional

Juliette Christodoulou

The Chef I Enso Vegan Lifestyle Bar

CHOCOLATE ENERGY PUTTING – serves 2

A nutritional balanced blend of easily digestible, high-nutrient foods.

This pudding is an ideal pre-exercise snack, or serve it as a high energy mid-afternoon boost.

2 bananas

1 cup blueberries

2 scoops chocolate protein (VIVO)

¼ cup soaked raw almonds or almond butter

1 TB coconut oil

1 tsp fresh lemon juice

¼ tsp sea salt

2 TB chia or hemp seeds (optional)

Process everything in a food processor until smooth and creamy.

For extra flavor, texture and nutrition add a couple of tablespoons of chia or hemp seeds.

COOKIE AND CREAM | Recovery Smoothie

Ideal for strength athletes in pursuit of building lean mass.

This recovery smoothie is a delicious way to feed your fatigued muscles while reducing inflammation and oxidative damage to your cells.

2 TB raw cashews

2 TB vegan dark chocolate chips or 1 TB cacao nibs

1 TB raw cashew butter

1 TB Medjoul dates

1 scoop vanilla protein (VIVO)

1 cup unsweetened almond milk

¼ cup agave nectar or maple syrup (optional)

About 2 cups ice

In a blender combine all the ingredients except the ice. ADD on high speed until smooth and creamy.

NOTE: the optional agave is suggested if your workout has exceeded 90 minutes.

Juliette Christodoulou

The Chef at ENSO VEGAN LIFESTYLE BAR

Mindful eating is a technique that helps you gain control over your eating habits.

It has been shown to promote weight loss, reduce binge eating, and help you feel better.

What is mindful eating?

Mindful eating is based on mindfulness, a Buddhist concept.

Mindfulness is a form of meditation that helps you recognize and cope with your emotions and physical sensations. It’s used to treat many conditions, including eating disorders, depression, anxiety, and various food-related behaviors.

Mindful eating is about using mindfulness to reach a state of full attention to your experiences, cravings, and physical cues when eating.

Fundamentally, mindful eating involves:

• eating slowly and without distraction
• listening to physical hunger cues and eating only until you’re full
• distinguishing between true hunger and non-hunger triggers for eating
• engaging your senses by noticing colors, smells, sounds, textures, and flavors
• learning to cope with guilt and anxiety about food
• eating to maintain overall health and well-being
• noticing the effects food has on your feelings and figure
• appreciating your food

These things allow you to replace automatic thoughts and reactions with more conscious, healthier responses.

Why should you try mindful eating?

Today’s fast-paced society tempts people with an abundance of food choices.

On top of that, distractions have shifted attention away from the actual act of eating toward televisions, computers, and smartphones.

Eating has become a mindless act, often done quickly. This can be problematic, since it takes your brain up to 20 minutes to realize you’re full.

If you eat too fast, the fullness signal may not arrive until you have already eaten too much. This is very common in binge eating.

By eating mindfully, you restore your attention and slow down, making eating an intentional act instead of an automatic one.

What’s more, by increasing your recognition of physical hunger and fullness cues, you are able to distinguish between emotional and true, physical hunger.

You also increase your awareness of triggers that make you want to eat, even though you’re not necessarily hungry. By knowing your triggers, you can create a space between them and your response, giving you the time and freedom to choose how to react.

Mindful eating and weight loss

It’s well known that most weight loss programs don’t work in the long term.

Around 85% of people with obesity who lose weight return to or exceed their initial weight within a few years.

Binge eating, emotional eating, external eating, and eating in response to food cravings have been linked to weight gain and weight regain after successful weight loss.

Chronic exposure to stress may also play a large role in overeating and obesity.

The vast majority of studies agree that mindful eating helps you lose weight by changing your eating behaviors and reducing stress.

Mindful eating and binge eating

Binge eating involves eating a large amount of food in a short amount of time, mindlessly and without control. It has been linked to eating disorders and weight gain, and one study showed that almost 70% of people with binge eating disorder are obese.

Mindful eating may drastically reduce the severity and frequency of binge eating episodes.

Mindful eating and unhealthy eating behaviors

In addition to being an effective treatment for binge eating, mindful eating methods have also been shown to reduce:

• Emotional eating. This is the act of eating in response to certain emotions.
• External eating. This occurs when you eat in response to environmental, food-related cues, such as the sight or smell of food.

Unhealthy eating behaviors like these are the most commonly reported behavioral problems in people with obesity. Mindful eating gives you the skills you need to deal with these impulses. It puts you in charge of your responses instead of at the whim of your instinct.

How to practice mindful eating

However, there are many simple ways to get started, some of which can have powerful benefits on their own:

• Eat more slowly and don’t rush your meals.

Let your body catch up to your brain. Eating rapidly past full and ignoring your body’s signals vs. slowing down and eating and stopping when your body says it’s full. Slowing down is one of the best ways we can get our mind and body to communicate what we really need for nutrition. The body actually sends its satiation signal about 20 minutes after the brain, which is why we often unconsciously overeat. But, if we slow down, you can give your body a chance to catch up to your brain and hear the signals to eat the right amount.

• Chew thoroughly.
• Eliminate distractions by turning off the TV and putting down your phone.
• Eat in silence.
• Focus on how the food makes you feel.
• Stop eating when you’re full.
• Ask yourself why you’re eating, whether you’re truly hungry, and whether the food you chose is healthy.

To begin with, it’s a good idea to pick one meal per day to focus on these points.

Once you have the hang of it, mindfulness will become more natural. Then you can focus on implementing these habits into more meals.

Juliette Christodoulou

The Chef | Enso Vegan Lifestyle Bar

Sustainable living is something we want to explore more as it’s integral to living a minimalist, vegan lifestyle. That said, finding sustainable vegan-friendly clothing has been a huge pain point for us, and we’re sure it’s been challenging for you as well.

1. Organic cotton

Organic cotton refers to naturally cultivated cotton without the use of any synthetic agricultural chemicals such as fertilizers or pesticides or transgenic technology. It was first planted in the 1980s as an attempt to secure sustainable, ecological, and biodynamic agriculture.

Organic Cotton is More Breathable since the natural fibers are longer, they allow for breathability while still maintaining the strength of the material. The texture and breathable quality of the organic cotton will make it ideal for bedding even in the summer months.

5 reasons organic cotton is a sustainable choice:

• Combats climate change.
• Saves and protects precious water.
• Helps farmers feed their families.
• Gives control to farmers not GM companies.
• Eliminates hazardous synthetic pesticides.

2. Lyocell and Modal

Lyocell is a semi-synthetic fabric that is commonly used as a substitute for cotton or silk. This fabric is a form of rayon, and it is composed primarily of cellulose derived from wood. It’s durable and comfy, but it’s also one of the most sustainable fabrics out there. It’s made using natural materials and doesn’t require toxic chemicals to produce.

Modal is made from regenerative plants and there are fewer chemicals used in the production process than with other types of rayon. The fabric resists pilling and has a smooth finish that makes it ideal for everyday wear and use.

Benefits to Using and Wearing Modal Fabric:

-Natural Stretch: Modal’s flexibility makes it ideal for items like t-shirts and athletic wear.

-Ultra Soft Fabric: Modal has an incredibly soft touch.

-Breathable Fabric: Modal is great for sportswear, base layers, t-shirts and underwear as the fabric’s weave is very breathable.

-Water absorbent: Modal is 50% more absorbent than cotton..

-Durable: Modal is very strong because of the tight weave and the long fibres.

-Drapes well: Similar to rayon and other silk alternatives, modal has a beautiful drape that makes it ideal for our products.

-Eco-friendly Fabric: Modal is made from regenerative plants and there are fewer chemicals used in the production process than with other types of rayon.

-Doesn’t pill: The fabric resists pilling and has a smooth finish that makes it ideal for everyday wear and use.

-Colour fast: The fabric absorbs dye in warm water and does not bleed dye during the laundering process.

-Doesn’t shrink: Unlike most forms of rayon, modal is much less likely to shrink in the wash.

-Biodegradable Fabric: Modal is completely biodegradable.

-Doesn’t crease: Modal resists wrinkles and will stay smooth with minimal ironing.

3. Linen (Flax)

As a vegan, you are probably very familiar with flaxseeds. Linen is a textile that is made from the reed of the flax plant. It has been manufactured traditionally in Europe and Japan for several thousand years and is a very sustainable option. Linen is very strong, absorbent, and dries faster than cotton. Because of these properties, linen is comfortable to wear in hot weather and is valued for use in garments. It also has other distinctive characteristics, notably its tendency to wrinkle.

What makes flax linen so special?

• It’s thermo regulating: Flax is a hollow fiber which allows it to breathe. This gives it the ability to thermo regulate, keeping you cool in the summer and cozy in the winter.
• It’s soft and gets ever softer: Garment washed European quality linen naturally feels supple and soft. And since the pectin that binds the fibers gradually dissolves when in contact with water, the fabric becomes even softer with every wash—without losing its trademark strength.
• It’s hypoallergenic and anti-bacterial: Linen is naturally hypoallergenic and anti-bacterial. This makes flax linen a great choice for sensitive skin.
• It’s absorbent and dry: Linen can absorb up to 20% of its own weight in water without feeling damp. And because it absorbs and transports moisture rapidly, linen keeps your skin dry (and you comfortable) throughout the night.

4. Hemp

Hemp is another wonderful plant-based fiber with significant environmental benefits. It can be grown on marginal land, so it does not take productive land away from food crops. Hemp is beautifully soft and is increasing in popularity. Hemp is reported to be up to eight times stronger than linen and has the longest shelf-life of any natural fabric. This is because hemp fiber bundles are longer than flax.

Check These Mind-Boggling Benefits Of Hemp Clothing.

• Hemp Is A Carbon Warrior.
• Uses Less Water Without Polluting the Water.
• The Soil Loves Hemp!
• Hemp Requires Less Land To Grow.
• Hemp Is Antimicrobial & Durable.
• Hemp Fabric Softens With Time.
• Hemp Saves You From UV Rays.
• Hemp Is The Strongest Natural Fiber.

5. Pineapple Leather and Other Sustainable Vegan Leathers

Vegan leather is often made from polyurethane, a polymer that can be made to order for any designer’s whim. It can also be made from innovative and sustainable materials such as pineapple leaves, cork, apple peels, other fruit waste, and recycled plastic and used to create products that put animal skins to shame

Pineapple leather can do virtually anything regular leather can do. It’s sturdy and durable, and people have used it in a variety of ways despite the fact that it has only been around for a short time. Pineapple leather has been used by fashion design companies to produce wallets and purses

Not only does vegan leather make you look good, it also makes you feel good because it’s cruelty-free. More than a billion cows, pigs, goats, sheep, alligators, ostriches, kangaroos, and even dogs and cats are cruelly slaughtered for their skins every year. The tails and horns of many of these animals are cut off without painkillers, and some are even skinned and cut apart while still conscious. By contrast, vegan leather offers a killer look without any killing.

Planet Earth loves sustainable vegan leather, too. Turning skin into leather takes loads of energy and a toxic brew of chemicals—including mineral salts, coal-tar derivatives, formaldehyde, oils, dyes, and finishes, some of them cyanide-based. Tannery waste contains water-fouling salt, lime sludge, sulfides, acids, and other pollutants.

So what’s in your closet? Start shedding your skins today with these new and eco-friendly trends

Enso Vegan Lifestyle Bar was created so we can share with you the benefits of clean plant-based eating. And through it, to transform your health and performance. We want to teach you how to harness the power of whole plant-based foods (vegan) as a means to a full, energetic, productive and enjoyable life, regardless of your personal goals.

Top 10 Benefits of a Plant-Based nutritional plan.

There is power in consuming a whole, plant-based, gluten-free diet. Even a small change, like adding some clean, quality super foods to your daily schedule, can help you achieve real benefits.

Make such changes and you can:

1. Decrease body fat
2. Diminish visible signs of aging
3. Boost energy without caffeine or sugar
4. Cultivate mental clarity
5. Enhance mood
6. Eliminate junk-food cravings
7. Improve sleep quality
8. Build a stronger immune system
9. Lower cholesterol
10. Reduce biological age

The Enso Food Circle

The Enso Vegan Lifestyle Bar Staple Foods.

The Enso food circle show a suggested ratio of each food group in your daily diet. This is not meant to suggest a hierarchy of nutritional value (that foods higher on the pyramid are worth less than those on the bottom). Combined in balance, these foods will provide premium nutrition, with each group instrumental to your whole nutrition picture.

Carbohydrates from Fiber Fibrous Vegetables

At 45% of the Enso circle you will find fiber-rich carbohydrates emphasizing leafy greens and colorful vegetables that are the foundation of clean, plant-based nutrition. Foods in this section provides a wealth of vitamins, minerals, and phytonutrients.

• Asparagus
• Bok Choy
• Carrots
• Celery
• Cucumbers
• Daikon
• Green beans
• Green peas
• Onions
• Snap peas
• Watercress
• Zucchini
• Squash
• Tomatoes

Dark Leafy Greens.

Dark leafy greens are loaded with fiber and it’s your best choice when it comes to supporting longevity. Rich in necessary vitamins and minerals like vitamin K, iron, electrolytes, and chlorophyll, dark leafy greens also serve as a catalyst to support cleansing in your body.

• Beet greens
• Mustard greens
• Spinach
• Chard
• Dandelion leaves
• Kale

Sea Vegetable. Highly nutrient-dense are one of the highest sources of calcium. Due to high calcium content and other essential minerals, sea vegetables are also quite alkaline-forming. High electrolyte content, great for keeping cells properly hydrated and facilitating proper muscle and nerve impulses function. Sea vegetables often have respectable protein content, too.

• Dulse
• Kelp
• Nori
• Sea asparagus
• Wakame

Carbohydrates from Fruits. Fruits are a great source of carbohydrate energy. Fruits are quickly digested, providing immediate energy, but without the crash associated with refined sugars. Also rich in vitamins and minerals, antioxidants, phytonutrients, and sometimes fiber, fruits are a delicious source of plant-based fuel.

• Apples
• Apricots
• Bananas
• Berries
• Cherries
• Dates
• Figs
• Grapefruit
• Grapes
• Mangos
• Melons
• Nectarines
• Oranges
• Peaches
• Pears
• Pineapple
• Plums
• Pomegranates

Carbohydrates from Starch.

Here at the smallest part the Enso circle, you will find whole, unmodified grains and starchy vegetables that are only required in small amounts.

Starchy Vegetables are a perfect side to a balanced plant-based meal, starchy vegetables are excellent for carb-loading prior to training or an event you have been training for. Due to fiber content some starchy vegetables (yams, pumpkin, and squash) are slower to digest than others, preventing a spike and crash in energy.

• Parsnip
• Pumpkin
• Squash
• Sweet potatoes
• Turnips
• Yams

Grains

Gluten-free grains are much easier to digest –and efficient digestion is a great support for healthy longevity and efficient energy. If you’re not sensitive to gluten, sprouted whole grains breads are also a good alternative to conventional bread.

• Brown rice is Rich in magnesium (needed electrolyte) and selenium (a super antioxidant). You can add a teaspoon of rooibos leaves to cooking water to increase flavor and nutrition profile).
• Spelt is an ancient grain that has not been altered since cultivation began, spelt has 30% more protein than standard whole wheat. Rich in vitamins and minerals, spelt also has significantly less gluten than whole wheat, making it easier to digest, though not gluten-free.
• Teff, is Not only a delicious grain but also rich in minerals including boron, phosphorus, magnesium, copper, zinc, and iron (almost twice as much iron as whole wheat).
• Millet is probably one of the most easily digested grains. Nutrient dense, and high in B vitamins, magnesium, and essential amino acids.

Proteins

Legumes are high in protein, fiber, carbs, vitamins and minerals. Legumes have a prized nutritional profile when it comes to a plant-based diet. Prepare by soaking prior to cooking to ease the digestive process, and increase absorption of essential nutrients.

Beans

• Adzuki
• Black
• Chickpeas
• Fava
• Kidney
• Navy
• Pinto Lentils
• Brown
• Green
• Red Peas
• Black-eyed
• Green (split)
• Yellow (split)

Seeds

Rich in Omega fatty acids essential for your body to function optimally, seeds are a good source of protein and minerals. Plenty of Omega-3 and healthy Omega-6s in the diet is essential for hormone balance, limiting inflammation, supporting brain function, and healthy body composition.

• Flaxseed Excellent source of Omega-3 and insoluble/soluble fiber
• Hempseed High in Omega-3 and protein
• Pumpkin seeds High in zinc
• Sesame seeds High in calcium
• Sunflower seeds Good source of healthy Omega-6

Pseudo-grains (foods that resemble grains from the perspective of a person eating them, but are not biologically members of the same group). Pseudo-grains are actually seeds commonly confused with grains.

These seeds are gluten-free and less starchy, which improves digestibility. Pseudo grains are generally excellent sources of protein, though not every pseudo grain has a complete amino acid profile.

• Amaranth
• Buckwheat
• Wild rice
• Quinoa (complete protein)

Fats / Oils

Whole food-derived oils that are minimally-processed provide essential healthy fats like Omega-3 and Omega-6. However, all oils are not created equal; look for cold-pressed oils that have not been chemically altered.

• Hemp oil (Omega-3 and chlorophyll rich)
• Flaxseed oil (Omega-3 rich)
• Extra-virgin olive oil (rich in healthy Omega-6, but with minimal Omega-3 content)
• Pumpkin seed oil
• Coconut oil (virgin)

Nuts

Delivering a balance of quality protein and healthy fats, nuts are better digested after soaking.

• Brazil nuts
• Cashews
• Almonds
• Hazelnuts
• Pecans
• Pine nuts
• Pistachio
• Walnuts
• Macadamia nuts

Enso’s Top 5 Energy-Boosting Tips

What you eat and how much energy you have are connected.

1. Energize through nourishment gives you more sustainable energy—the kind that lasts for hours so you can power through your busiest days and hardest workouts. This kind of energy comes from only one source: clean nutrition. Nutrient dense, plant-based whole foods deliver a balance of quality protein, complex, fiber-rich carbohydrates, healthy fats, and essential micronutrients that energize while providing a platform for long-term wellness and vitality.
2. Swap out stimulants. The energy you get from caffeine and refined sugar isn’t only fleeting and usually followed by a crash, but it also creates an unsustainable biological debt—the fatigue that sets in when stimulant energy wears off—that leaves you craving more stimulation just to feel right again. If you can’t start your day without a second cup of coffee, it may be time to dial back the caffeine. Start by substituting coffee for green tea, and gradually work your way to caffeine-free pick-me-ups that also help bust stress.
3. Choose complex carbs as the base of your diet. Simply put, carbs are energy. In spite of what fad diets say, you shouldn’t try avoiding carbs altogether—your body will burn muscle tissue for fuel without them. Instead, identify the best carbohydrate choices to energize and help you perform at your best. The best carbohydrates are the complex, whole food kind, found in fiber-rich vegetables, like kale, carrots, and spinach. Providing sustained and long-lasting energy, slow-burning complex carbs are low on the glycemic index, helping to stabilize blood sugar.
4. Replace refined sugars with low glycemic options, if you want to go through your day in a smooth way. Help balance blood sugar levels by choosing low glycemic sweeteners over refined, high glycemic sugars. What makes a sweetener (or food) low glycemic? We will talk about the glycemic index in another post, But in the meantime, here’s a quick summary:

• Measuring how fast the carbs in food are broken down into glucose, and how long it takes for glucose to affect your blood sugar levels. The glycemic index is a scale from 0-100
• Foods like white bread or those with added sugars are high GI
• Foods like beans, legumes, and kale are low GI
• Low GI foods (55 GI or lower) provide energy without the blood sugar spike.

Swapping refined sugars for low glycemic sweeteners like agave nectar, maple syrup will give you the sweetness you crave— without the energy crash.

5. Hydrate throughout the day so you don’t feel sluggish. Dehydration reduces blood volume, lowering blood pressure and making you feel tired. Hydrate proactively to stay energized. Sip water throughout the day so you don’t feel thirsty, and remember to top up electrolytes in hot weather, and especially before, during, and after physical activity. Flavor your water with lemon, mint, or cucumber or switch it up with coconut water to help keep things interesting.

Juliette Christodoulou | the Chef

1) Alkaline food
Alkaline forming foods balance the body’s PH. An acidic environment affects health at the cellular level and people with low PH are prone to fatigue and disease. To help your muscles recover and cover your cortisol levels you must consume highly alkalizing food, rich in chlorophyll soon after exercise.
Best source: all green vegetables, seaweed algae like chlorella and spirulina
Benefits: improves bone strength, reduces inflammation, improves muscle efficiency, reduce risk of disease

2) Antioxidants
Extra activity requires extra oxygen. This causes cellular oxidation which creates free radical. These reduce cell life span and in turn cause premature cell degeneration.
Antioxidants in food help to rid the body of free radicals by escorting them out of the body. Regular strenuous physical activity creates an abundance of free radicals, we therefore need to combat the negative side effect to exercise. Antioxidant compounds food in fruit and vegetables, vitamin C, selenium and carotenoids carries out the effects of the cell damages free radical by slowing or preventing the oxidation process.
Best source: berries, fruit in general, green legumes
Benefits: protects cellular health, speeds physical recovery, reduce risk of disease, improves skin appearance and elasticity

3) Calcium
Most people believe that calcium major role is building strength and repairing bones, but for active people calcium has another important job: muscle contraction and rhythmic heartbeat coordination. Calcium is lost in sweat and muscle contraction. Vitamin D maximizes calcium absorption. Consuming an adequate supply of organic calcium from sources like leafy green vegetables will ensure that bones stay strong and that muscle contraction remains smooth and efficient.
Best plant sources: dark leafy greens, spinach, kale, collard greens, sesame seeds.
Benefits: improve muscle function, increase bone strength, and reduce risk of osteoporosis.

4) Electrolytes
Electrolytes are electricity-conducting salts. Calcium, Chlorine, Magnesium, Potassium and Sodium are the chief electrolyte minerals. Electrolytes are essential for muscle contraction, heartbeat, fluid regulation and general nerve function.
Best plant-base sources: coconut water, molasses and molasses sugar, seaweed (dulse and kelp)
Secondary: banana, tomatoes and celery.
Benefits: help maintain hydration, improve fluid and muscle contraction, increase the heart efficiency, lower heart rate, improve endurance, boost mental clarity.

5) Essential Fats/ EFA’s
Essential fatty acids are important components of overall health. EFA’S support the function of the cardiovascular, immune and nervous system. They are also responsible in part for the cells ability to receive nutrition and eliminate waste, they play an important role in repair and regeneration of cells. A balance of omega 3+6 will also keep skin looking and feeling supple. They also help fight infection and reduce inflammation. Combine with proper endurance training, a diet with adequate supply of EFA’s can help improve endurance.
Best sources: chia seeds, flaxseeds and hemp seeds al contain a balance of both omega 3 and omega 6.
Benefits: improve endurance, increase the body’s ability to burn fat as fuel, and improve ability to stay well hydrate, improve joint function.

6) Iron
Iron helps maintain the health of red blood cells so that the body can deliver oxygen rich blood to the hard working muscles, maximizing efficiency and therefore performance. Iron can aso build protein essential for food digestion, metabolism and circulation. Iron is lost in sweat and is consumed during muscle contraction.
Best plant base sources: pumpkin seeds, leafy greens, especially kale.
Benefits: improve bloods oxygen-carrying ability, increases physical stamina, boost energy.

7) Phytonutrients
Phytonutrients are plant compound that offer heart benefits. They are not essential for life, but they can help improve vitality and quality of life. Example: phytonutrients found in tomatoes improve blood vessel elasticity. Turmeric and chia contain inflammation reducing phytonutrients.
Best sources: fruits, vegetables, chia, turmeric.
Benefits: improve heart health, reduce risk of cardiovascular disease, improve blood vessel elasticity, and improve circulation.

8) Raw foods
Eating a large amount of raw food makes great sense since high-temperature cooking and processing of food destroys enzymes and nutrient needed for efficient digestion. Best sources: fruit, nuts, seeds and most vegetables.
Benefits: improve digestibility of most foods, maintain higher nutritional value in most foods, and provide higher net gain and more energy.

Bottom line is that proper nutrition boosts exercise’s positive effect.