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You Can Go Vegan and Be A Power Athlete and Build Adequate Muscle

 

 

By Albert Gibosse | Blue Label Weekly Magazine | Website |

 

There’s this nasty rumor that’s been going around for years. Maybe you’ve heard it, or maybe you’ve even spouted it yourself: There’s no way a guy’s going to get enough protein from a vegan diet to build the kind of ultra-ripped body you’re aiming for.

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Your muscles don’t reward the seemingly superior source. It doesn’t matter whether protein intake is from animals or plants—as long as men and women are getting at least the recommended daily allowance (that’s 0.8g/kg of bodyweight), carnivores and omnivores had roughly the same muscle mass and strength.

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Of course, switching over to veganism is totally different from trying a new diet like Paleo or high-fat, low-carb. But once you learn the basics, it’s actually really, really easy. So if you’ve been thinking about ditching meat—for animal advocacy, environmental impact, or maybe just because you watched What the Health and haven’t been able to look at chicken since—we’re serving up everything you need to know.

 

The Basics of Gaining Muscle While Vegan

Your basic dietary tenets still apply:

Eat protein after a workout
Eat fewer carbs late at night
Eat a balance of fat, protein, and carbs at every meal

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The Primary Difference:

Eating only plants is totally different for your digestive system. Not all your calories will be getting digested in the same way. Just eat more in that sitting, although You might be hungry more often.
What’s primordial is to eat enough to fuel those HIIT workouts to shed body fat. Likewise, as long as you’re hitting your protein goals, you’ll have no problem being an ultra-ripped vegan.
Best Way To Give up All the Meat, poultry, fish, and dairy—pretty much every source of protein you probably eat right now—and still get totally ripped.

 

Ease into veganism / Avoid Going Cold Turkey

Bloating and gaing is normal when you first switch over. Eating a super high-protein diet and not all that much fiber, your gut bacteria is pretty brutal. Eating more vegetables, whole grains, and legumes is radically different on your system. Over time, your stomach will build up its stores of good bacteria, but in the interim, the bloating can be enough to freak out any body-conscious dude—potentially to the point of retreating back to the safer the usual diet.

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Moreover, nixing animal products all in one go implies a vastly different way of grocery shopping, cooking, snacking, and eating out. Until you learn your go-to meals, it’s going to be more mentally exhausting to eat than normal—especially if you’re super-busy and can’t devote a ton of time to finding non-dairy grab-and-go snacks. Just like with any diet, that mental exhaustion increases your risk of giving up.
Give soy a chance

Giving up chicken, meat, fish, milk, cheese, eggs, whey, and casein means you’re definitely adding in soy (among other proteins). But if you still equate eating soy with growing man boobs, you need to get with the 2017 science. “As much as people want to say there’s an issue with soy, the science says it’s just fine,” Guest says. “There is some research showing the testosterone spike you get from a workout is slightly blunted when you consume soy post-workout compared to other proteins, but testosterone has no bearing on muscle protein synthesis or how much strength gains you’ll get, and it doesn’t affect your other testosterone levels.”

Plant proteins’ ability to build just as much bulk as dairy varieties, namely soy and brown rice. And even if there is an advantage to whey, “That extra bit of leucine will make maybe 1% difference in building muscle.

 

Learn Your Plant Proteins

Protein is extremely important for fitness and building muscle, as 20g of protein at each meal is actually very easy to do when beans and whole grains are part of your eating habits.

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Your heaviest hitters are now soy milk, tempeh, seitan, tofu, edamame, black beans, chickpeas, lentils, and vegan meats. Yes, you’ll certainly bite into a few terrible soy dogs and veggie burgers before finding brands that actually taste good—but hey, the same could be said for all the whey powders you sipped before finding the one brand that doesn’t taste like chalk.

Worth checking out is the ” Beyond Meat product line at Whole Foods, particularly the Beyond Burger, which everyone from Ruscigno to the 76ers’ Reddick recommends thanks to its high protein count and texture that’s as close to meat as you’ll get from plants.

High-protein veggie options (tempeh, tofu, edamame, and most vegan meats) are soy. Please try to cap yourself at up to three servings of soy a day, as you should be getting your protein from a variety of sources. Plants variety is important, as they offer such a variety of phytochemicals. The more phytochemicals, the more your hard-training body is getting what it needs.”

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Even leafy greens—which every athlete should be eating because of their ability to increase nitric oxide, which helps deliver oxygen to the muscles—contain protein, which is right around the protein of one egg. Thus, as long as you’re eating a variety of protein sources throughout the day, you’re good.

Adjust your macros to account for more clean carbs

Chances are your meat-eating macro breakdown was either 30% protein, 30% fat, 40% carbs or 30% protein, 50% fat, 20% carbs. But on a muscle-building vegan diet, your new breakdown will land closer to 20% protein, 30% fat, and 50% carbs.

Wait—50% carbs?!

Don’t freak out.

“When you switch over, your macros will have to change somewhat because plant-protein sources are inherently lower-fat and higher-carb,” Guest says. “Tofu, soy milk, any protein powders—all can be low-carb or zero-carb. But most pulses, like beans, lentils, or dried peas, are between 15-30g of protein per cup. That’s the same as beef, chicken, or fish, but they come with more carbs.”

Otherwise, the same eating rules apply—every meal should have a balance of fat, protein, and carbs; pre-workout snacks should be a hit of carbs without too much fiber or fat; post-workout fuel should be a mix of protein and carbs.

 

Learn to Love Carbs

Regardless of how tempting they may be, there’s no room in a healthy, muscle-building, athletic diet for refined bread and cookies.

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Obviously you know refined junk was never on the “OK” omnivore list, but if you’re cutting out eggs and butter, suddenly the small cheats that quickly fill your 20% bucket—a small piece of birthday cake, a few bites of croissant—aren’t even options anymore.

Plus, fiber and starch are part of the carb count, so the grams on the label aren’t necessarily how many grams your body is actually getting, Ruscigno says. “Fiber isn’t ‘zero’ calories, but it’s definitely not the four calories per gram that other carbs are—which is why vegetarians and vegans weigh less, according to ongoing study cohorts with hundreds of thousands of people.”

 

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So: Definitely pop B12 and DHA/EPA every day. And add 5g of creatine to your post-workout shake if you don’t already: A recent study review Opens a New Window. found that creatine can significantly improve the performance and recovery in vegetarian athletes, since the nutrient is mainly found in beef and fish.

 

Blue Label Weekly Magazine www.bluelabelweeklymagazine.com

Blue Label Weekly Magazine http://www.bluelabelweeklymagazine.com

Eat Way More Often

It’s totally normal to be hungry more often and to need snacks when you follow a vegan diet and when switching to plants. You end up eating a larger volume of food but fewer calories, so it’s important to make sure you’re eating more, and eating more often.

Listen to your body rather than your daily count. If you are hungry right after eating, it’s a sign that you need to add more volume and/or more fat and protein. Start adding bean spreads to your raw vegetables. Instead of just plain ol’ oatmeal, make it with soy milk, frozen blueberries, walnuts, and/or chia seeds. Believe it, the small additions really go a long way when you’re vegan.

 

 

Learn New “Anchor” Foods

Getting serious about your training takes planning and effort, and nutrition is part of that program. Being vegan requires meal planning and cooking, but that’s true of healthy eating whether it includes meat or not.

 

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The good news: It’s way, way easier to be vegan now than ever before. Go to Whole Foods or your local health grocer and check out what pre-made vegan options are available to give you an idea for meal prep. Develop a few go-to foods for breakfast, lunch, and dinner (we’d suggest just straight copying what these seven elite vegan athletes eat to get (and stay) ultra-jacked).
Most important, keep snacks on hand. “If you’re a busy athlete, snacks can be the hardest since most of the easiest grab-and-go foods are dairy-based, like Greek yogurt or string cheese,” Guest points out. “Drinking two cups of soy milk can deliver about the same amount of protein to hold you over.” We’d also suggest stocking up on vegan bars like GoMacro, CLIF Builder’s, and PROBAR to keep hangry from happening.

 

 

Keep It Simple

New vegans must keep it simple by thinking of meals like this: grain, bean, vegetables, sauce, brown rice, black beans, salsa, avocado, fajita vegetables; quinoa, chickpeas, kale, pesto; wild rice, falafel, hummus, roasted cauliflower, and tahini dressing. However, you must adjust your ratios based on your macros, adding more legumes or less grains, and controlling the calories with the sauce or dressing.

 

Chew Your Food For Long Enough

Eating slower and chewing your food is the best ways to reduce bloating, though it’s a tough habit for people to acquire, since not chewing beans all the way is one of the leading causes of the quintessential discomfort. Eating more mush: Making hummus or refried beans is a way to get your protein without risking bloating or GI distress from beans since they’re already somewhat broken down.

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Stop Obsessing

Just be sure to fuel your workouts and eat enough to fuel the workouts to build the muscle to be lean. The most important factor in gaining mass is eating enough energy, or calories. Most meat-eating men who want to gain mass, almost always consume around three times the protein they need, half as many carbs, and not enough calories.

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The Internet of Things improving how we live and work | IoT devices taking the pressure off growing cities

 

By Albert Gibosse | Blue Label Weekly Magazine | IoT Verse

With urbanization becoming du jour, urban populations growing at an unprecedented pace as well as over six billion people expected to live in urban areas by 2050, IoT Devices are offering the right solution by enabling “The Foundation For Redundant Smart City Infrastructure.” This population growth will further augment stress as well as urban areas’ use of the lion’s share of resources. Cities currently consume 75% of the world’s energy and are responsible for 80% of greenhouse gas emissions.

Confronted with this new reality, cities find themselves having to quickly adjust toward becoming more reliant on smart and robust technologies like the Internet of Things through their quest to provide efficient and safe services optimally.

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Moreover, as managing growth is also of increasing concern, so is the demand for city services that are putting greater strains on resources. Similarly, cities need new technologies to better manage traffic congestion, public safety and sanitation.

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Efficiently dealing with the impact of population explosions as well as eliminating environmental strains also means addressing safety concerns and demand for servicing smart infrastructure that further require integrating enabled technologies, like Internet of Things (IoT) connected sensors, toward facilitating integration while securing all devices. An obvious example is an exhaust-emitting car idling at a red light and IoT-enabling traffic lights to turn green if the intersection is clear. Sensors are also optimizing trash pickup, stops on bus routes, can also provide data in real time at the scene of an auto accident, and help provide water management and sanitation at low cost in areas of need.

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Edge computing and IoT are improving city living

While edge computing the types of data-driven environments that are fueled by connected devices and network connectivity can bring serious cost savings and efficiencies. In cities, like Barcelona, smart water-meter technology helped the city save $58 million annually. In South Korea, smart sensors reduced building costs by a third by monitoring water and electricity usage, according to Harvard Business Review.

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Accordingly, IoT environments require cutting-edge support from edge computing to process data closer to the network’s edge, where IoT and other devices reside. With less transmission latency, data moves more quickly from device to device or infrastructure. Edge computing could enable, for example, drivers to pay at a parking meter with a smartphone. A commuter could get real-time alerts about the estimated time of arrival for a bus being re-routed around a traffic accident.

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Smart City IoT architecture requires data and device security, which requires new approaches to securing city infrastructure to prevent despicable or unwelcome actors from acting maliciously on connected cities. Malevolent data hacking of smart devices could create small-scale annoyances, such as denial of service in a parking meter to not accept payment or a bus arriving late, or even pose more serious risks. Imagine hacking and wreaking havoc on a traffic light system or a water filtration system? Smart city infrastructure also accept dollars that can help cash-strapped cities through their struggle to find the funding for smart city IoT projects. At the same time, there is substantial cost savings – to the tune of $2.3 trillion in efficiencies created and revenue generated worldwide by 2024.

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Connected devices are helping with laying the foundation for smart city infrastructure to combat the strains of city growth: from health and safety to environmental concerns, transportation and delivery of city services.

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As the digital transformation becomes the backbone of city infrastructure, IoT devices are enabling cities to build these new public infrastructures as well as to become more efficient with water usage and a multitude of other city functions, including smart lighting, public safety initiatives, and beyond….

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Although many cities are still working on plans for smart city infrastructure, the major obstacle in moving more quickly is limited funding.

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Here’s how companies are bringing the Internet of Things to the enterprise for cost efficiency, product development and more. But even as IoT makes its way into the enterprise, security concerns are key.

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Granted there is ample skepticism about whether IoT technologies are ready for the enterprise, here’s how they’re being used today. IoT sensors are now part of product development in a variety of industries, but standardization and quality control need to speed up.

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Although the Internet of Things is already improving how we live and work, device security is constraining the technology.

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While IoT devices have gained traction in the smart home sector to control temperature, provide video security surveillance and create a more optimized and secure home environment, their real impact is likely to be seen in the enterprise as a result of the data insights that can be derived.

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Teamwork Enables Effective Results | The Hallmark Of An Outstanding Team Is Camaraderie

By Albert Gibosse | Blue Label Weekly Magazine | WEBSITE |

Steps to Creating Really Effective Teams 

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 Great teams help you get more things done better. Unleash the power of teams in your organization, and reap the benefits.

Teams  have always been, and will always be, an essential ingredient for success.  However, building great teams doesn’t just happen.  That takes planning and tremendous effort to get them right–and to keep them that way.

For teams to work well, employees’ skill sets must be identified to properly assign tasks that are well suited to their abilities. Grouping people that will work together well will produce superior results, as they will build a sense of solidarity within their team(s).

 

Here are five steps to building really effective teams:

  1. Acknowledge the power of teamwork

Begin by, first, taking a moment to appreciate the power of  and how to best utilize this tool. Deliberate on the results you want achieved as well as the tasks you think are essential to achieving them. Identify employees personalities you feel complement one another and match your employees’ skills to the tasks of the project, as a successful team project will surely maximize the talents of its individual members and the group’s cohesion that also includes combined energies focused on a common goal.

  1. Always Pick the Right People

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Really effective teams require the right people to get the job done. Incorporate employees or departments that bring varied experience and perspective to the project. A great example is to include employees who represent sales, information technology, customer service, and that will provide a broad perspective on your project, if you want to track customer satisfaction using new social media tools.

 

  1. Delegating Is Key

Delegating authority and access will empower your team and provide each member with the required freedom and resources they need to complete their work. Set forth your guidelines and the team will follow.  Telling members of a team what to do and how to do things can be detrimental. Instead, encourage them to help set goals, remove obstacles, grant access, and provide the support they need to achieve those goals.

 

  1. Monitor progresschantal-chery-andrade-associates-real-estate

Always verify that the team is working well together and that your project is on track. Always ensure that the right forum is established where concerns can be shared and addressed, successes celebrated, and project statuses checked on a regular basis. Assigning a team leader and/or redefining the project and reassigning roles can produce great outcomes. Allow the team to work through its own challenges most of the time, as that will draw individuals much closer together, and their success will foster  confidence and camaraderie.

 

  1. Celebrate Your Team Successes | The Hallmark Of An Outstanding Team Is Camaraderieketou-boutique-2

Always ensure that every success is recognized and celebrated, and always organize a final team meeting to properly recognize and thank each team member for their collective effort that culminated to the success(es) and highlight the positive impact their work will have on your organization and your customers. As the hallmark of an outstanding team is camaraderie, the team’s success will build on itself making your  organization better.

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We Need More Women Leaders Now | Reject The Archaic Perception

Published by: Albert Gibosse – Blue Label Weekly Magazine | WEBSITE |

As the problems we face today – from our local communities to the workplace, and the global stage – require diverse leaders who have a variety of skill sets, women leadership

will bring the additional skills needed, as well as a different perspective to drive effective solutions. Female leadership is revolutionizing the game by adding value to the way the world does business.

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Although women make up 50% of the workforce, have higher education levels than men, are often the primary breadwinners in their families, ensuring progress entail removing the well-known obstacles to womens’ leadership, that include slow career advancement, fewer raises and promotions, and even more obstacles for women of color.

Securing Advancement Will Require a Shift in Perception

Whereas men think that the workplace is equitable and gender-diversified, women view integration and gender diversification in the Workplace as lacking improvement in that realm. Women also see a workforce that lacks fairness and offers less support. Women’s view, in that respect, is more precise, granted the lingering impediments to women’s advancement.

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Women must not only be better represented in leadership in companies, as only one in ten senior leaders is a woman, but they must also receive the support that they need in their day-to-day work as on the road to advancement. Although it’s been known that employees who receive more advice from managers are more likely to say they’ve been promoted in the last two years, women are less likely to receive advice from managers and senior leaders on how to advance. Likewise, employees who interact regularly with senior leaders are more likely to aspire to be top executives, women are less likely to.

Until we change the world to reach the 50/50 parity, where both genders value each contribution and shed the concept of living in a male-dominated culture, we will not unlock nor start benefiting from the full potential of women. Raising awareness of the true status of women in leadership, celebrating their accomplishments, recognizing that more women are needed in leadership, and working together will help women gain confidence and the skills they need to overcome barriers and reach their ultimate goals.

 

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Internet of Things Devices In Healthcare | Keep Patient Healthy and Safe

Published by: Albert Gibosse – Global Initiative to Fix Healthcare Delivery | WEBSITE |

Many healthcare facilities, namely Boston Medical Center, have tapped into IoT for  innovative approaches to patient care and building operations.

Although many IoT deployments focus on typical [simple] operations like camera monitoring, refrigeration and heating, there has been a radical shift to wider IoT adoption at Boston Medical Center, where everything from medical to food are reaping the benefits of the Internet of Things in healthcare.

Sensors in healthcare IoT
Sensors are used for security purposes as well as monitoring. Connected wristbands are attached to newborn babies, allowing a wireless network to locate them at any time that stop elevators, lock exit doors, when ever the babies are taken to certain parts of the hospital. Nurses in the neonatal intensive care unit receive critical alerts about their patients’ medical conditions, including heart rate and oxygen changes on hospital cell that sensors have detected, and that allow them to get to patients’ bedsides more quickly.

Likewise, benefits of Internet of Things in healthcare go beyond medical applications at boston medical center. To support its sustainability efforts, the hospital uses a biodigester that is monitored with IoT technology and that composts food scraps from the kitchen. This machine ensures the proper functioning of the the digester to measure the amount of waste is running through it, and to determine whether enough water is being used.

IoT has enabled BMC to automate the charting and documenting the temperatures and to have wireless alerts that help staff and save time, and help ensure that blood samples, medications and other materials are kept at the proper temperatures.

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The Internet of Things in healthcare has enabled BMC to update electronic medical records faster, place order for EKGs that are automatically transmitted to the archive system where staff members can remotely view it and even compare it to previous EKGs — a great departure from the time when cardiologists were provided with paper file. With all the devices that make up an IoT infrastructure, IT has to take the following into consideration: floors and levels, distance, as well as potential interference from objects like elevators and microwave ovens.

Moreover, other considerations must include areas like the lead-lined walls of radiology labs that doesn’t allow penetration of wireless signals, and avoiding placing access points into patient rooms — since they would disturb patients when they need to be repaired. Hallways are more convenient locations. Access points are best installed in the hallway, as it will extend coverage all the way to a patient’s window where nurses need them to use wireless devices to enter information.

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