Before the industrial revolution, specialized diets were something employed mostly for spiritual reasons. However, with a better understanding of biology and nutrition, they have, over the past century and a half, moved from just spiritual journeys, to ways of life to optimize fitness, and build a healthier body.
That’s the idea, anyhow, but diets come and go all the time, many people cite the ineffective nature of such “fad” diets, and frankly, whether they work or not, some of them are just a miserable experience. Who can forget the absurdity of the Atkins diet, which forbade the consumption of fruit and fruit juice, as well as an absolute abandonment of carbs? Your body needs the vitamins and natural sugars of fruit in moderation, and the same moderate consumption of carbs is needed for fuel. I saw people on that diet catch a cold, and then give it back to themselves for months due to immunodeficiencies.
So yeah, a lot of these specialized diets are ridiculous, ineffective and possibly even dangerous. A lot of people not in the know would say these things of vegetarianism, too. And you know, I get that. People associate protein with meat, dairy and eggs, and forget that there are plenty of protein-rich vegetarian foods, although a higher volume is often needed, than with meat.
Meat isn’t bad for you, but a low-meat diet has its benefits. Vegan and vegetarian athletes and body builders can be legitimate powerhouses, so there’s proof that it works. But at the same time, again, it takes a lot more plant-based intake for the required amount of protein, and anyone who’s tried and failed to adhere to a vegan or vegetarian diet can attest that most people find it kind of miserable and lacking in enjoyment.
When eating becomes a chore, that can be just as mentally unhealthy as an obsession with food.
This is why vegetarianism isn’t so cut and dry, and you hear terms like “ovo-lacto vegetarian” or “pescatarian”. Ovo-lacto is pretty obvious, being vegetarianism but adding dairy and eggs. What the heck is a pescatarian diet?
Coming from the Italian root word “pesce”, meaning fish, a pescatarian diet is a base vegetarian diet that includes fish and other seafood. Most, though not all pescatarians also eat eggs and dairy to some small or large extent.
Pescatarians, therefore, do not eat beef, pork, poultry or any other animal that doesn’t live in the sea. This allows for a lot more variety in your meals, and means you can enjoy things like dairy in moderation, the lean protein of egg whites (okay, sneak a yolk now and then, I won’t tell on you), and the diversity of seafood cuisine.
On top of being a more varied and rich diet, it has a lot of health benefits. If you don’t like seafood (and there are just as many people who hate seafood as love it), this diet will obviously have problems for you, and perhaps ovo-lacto (maybe with a little poultry) is more fit for you.
Benefits of Pescatarianism
- Elimination of meats – especially red meats – reduces cholesterol, heart disease and high blood pressure.
- It brings in nutrients and vitamins that aren’t present in a pure vegetarian nor vegan diet. Vegans and pure vegetarians have to use way more supplements, or eat a whole lot of various plant-based foods to make up for this, which becomes a chore as I said.
- It’s so much easier to stick to this diet, if you like seafood. The body craves meat. Even if you adore vegetables, fruits and legumes (who doesn’t?), it’s not satisfying to not have something heavier and more protein-rich.
- It’s very sustainable, as aquaculture is far more efficient and less demanding than raising livestock. Aquaculture will play a huge role in space colonization, and in humanitarian aids to end hunger in the near future as well.
- You’ll lose a lot of weight – seafood is lean by nature. Even the fattier fish aren’t the type of fatty that much matters to our bodies.
- Omega-3 fatty acids are fantastic for fighting inflammation, helping to control diabetes, reducing the risk of strokes, losing weight more quickly and naturally, growing better muscles, and for a healthier nervous and neurological system. People who don’t like seafood take fish oil pills for this, even.
Healthy Fish – Pescatarian Food List
Let’s look at a quick list of the healthier items on the pescatarian menu.
- Trout
- Catfish
- Salmon
- Squid
- Tilapia
- Sardines
- Clams
- Oysters
- Anchovies (if you’re the one person on the planet that likes these)
- Snapper
- Scallops
- Shrimp.
These are pretty common fare, and liked by most people who like seafood at all. Well, aside from perhaps anchovies and sardines, people who like them seem to be a minority due to their pungency and saltiness.
The ones below are kind of high in mercury, which isn’t good for you, so enjoy these only occasionally as a treat.
- Tuna
- Marlin
- Grouper
- Swordfish
- Mackerel
- Orange Roughy
- Shark (if you can avoid eating sharks, please do, they’re important to the ocean’s ecosystem and are scarcely farm-raised. Swordfish is very similar, but more sustainable).
Does a pescatarian diet intrigue you? If you like seafood and lots of veggies, give this a whirl. You might just love it. To learn more about diets like this, and to get tips on cooking delicious confections that suit dietary restrictions, subscribe to my YouTube channel today!
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What To Look For In A Probiotic
What you should know about probiotics
You might be surprised to learn that how you feel and even look every day is tied to your intestines. To maintain good health, your intestines must properly absorb nutrients and help eliminate waste and toxins.
Your intestines, which lie between the stomach and rectum, are part of the Gl tract or digestive system. In the small and large intestines, food is broken down and absorbed into the bloodstream, providing your celts and organs with the energy they need to function. Your intestines do this with the help of good bacteria (also called microflora).
These “good bacteria” aid digestion, promote vital nutrient production, maintain pH (acid-base) balance, and prevent proliferation of unwelcome bacteria. From the time of birth your body is inhabited by these good bacteria. Changes in diet, stress and aging and other factors can disrupt this delicate balance.
Lack of good bacteria can lead to:
- Digestion issues
- Poor bowel function and flatulence
- A weakened immune system
- Poor nutrient absorption
- Low level of energy and well-being
Lack of good bacteria is so common that many health professionals recommend the use of probiotic supplements. Probiotics are good bacteria strains that limit the proliferation of unwelcome bacteria in the intestinal tract by crowding them out.
In the first decade of the twentieth century a Russian scientist, Elie Metchnikoff, suggested that the long lives of Bulgarian peasants might be a result of their consumption or fermented microorganisms which positively influenced the microflora of the colon. This discovery, together with his work in immunology, earned him the 1908 Nobel Prize for Medicine. 1 his event raised considerable interest in the study of benefits of microorganisms to humans. In 1974 the term “Probiotic” (pro – for; bio = life) was coined to describe the use of beneficial bacteria to positively influence health.
Today the scientific field agrees that probiotics offer a broad range of health benefits when taken in sufficient numbers.
Restoring the balance
Because we are conditioned think of bacteria as trouble-makers, it’s hard to accept that we may actually have too few of these organisms in our digestive system. Yet that is actually quite common. And when it happens, our bodies let us know with occasional sluggishness, irregularity, bloating, or a weaker immune system.
There is a synergistic relationship between good bacteria and our body: we provide them with a safe place to live and grow, and they help us digest, absorb our food, eliminate and maintain a healthy intestinal function. It works very well… as long as there are enough of them.
Strain specificity
However, not all probiotic bacteria are identical. They differ on the basis of genus, species and strain and results. Also it has been shown that organisms must both live and colonize within the gut to induce beneficial effects. Unfortunately a lot of probiotics don’t even reach the intestine and hence offer no benefits.
Viability
Probiotics are fragile live bacteria. Probiotic cultures vary and the benefit of a probiotic is not measured simply by the number of living bacteria in a pill. The beneficial effects of the presence of probiotics in the gastro-intestinal tract depend on their viability — the ability of the bacteria to survive and colonize.
In the U.S. many probiotic products arc supported by poor research, are poorly formulated, and suffer from poor quality control. Most products list bacterial genera and species but make no mention of the viability of the bacteria. Acidophilus, for instance, has only -A 53% viability, which means that only half of the bacteria you take will be able to survive.
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Glycine: The Unsung Hero of Your Fitness Journey
Did you know that the ancient Egyptians used a form of glycine to treat wounds and promote healing? While this historical use is fascinating, the modern relevance of glycine extends far beyond dusty scrolls. This often-overlooked amino acid plays a crucial role in supporting your fitness goals, making it a valuable addition to your health and wellness toolbox.
Key Takeaways
- Glycine is a non-essential amino acid that plays a crucial role in muscle building, energy production, and sleep quality.
- It also contributes to joint health, cognitive function, and detoxification.
- Glycine can be obtained through various foods high in glycine, including meat, poultry, fish, dairy products, legumes, seeds, nuts, and certain fruits and vegetables.
- Magnesium glycinate is a popular form of glycine supplement, but consulting a healthcare professional before starting any supplement is crucial.
Comparison Table: Glycine vs. Glutamine
Feature Glycine Glutamine Function Building block for protein, neurotransmitter precursor, detoxification Muscle building and repair, immune system function, gut health Food sources Meat, poultry, fish, dairy, legumes, seeds, nuts Meat, poultry, fish, dairy, eggs Supplementation May improve sleep quality, reduce fatigue May support muscle recovery, immune function No products found.
What is Glycine and Why is it Important?:
What is Glycine and Why is it Important?:
Glycine, classified as a non-essential amino acid, is the smallest of all. While your body can naturally produce it, consuming glycine-rich foods or supplements can provide additional benefits. But why is it important for fitness enthusiasts? Glycine plays a vital role in several functions crucial for peak performance:
- Muscle building and repair: Glycine is a building block for collagen, the protein that provides structure and support to your connective tissues, including muscles, tendons, and ligaments. Adequate glycine intake can aid in muscle recovery and growth.
- Energy production: Glycine works alongside other amino acids to convert glucose into energy. This process helps fuel your workouts and support overall physical activity.
- Improved sleep quality: Glycine acts as a precursor to neurotransmitters like serotonin, which plays a role in regulating sleep patterns. Ensuring sufficient glycine intake may contribute to better sleep quality, essential for muscle recovery and overall well-being.
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Beyond Protein: Unveiling the Diverse Benefits of Glycine:
While supporting muscle health is vital, glycine’s benefits extend far beyond the gym:
- Joint health: Glycine contributes to the production of glutathione, a powerful antioxidant that helps protect your joints from oxidative stress and may reduce joint pain associated with conditions like arthritis.
- Cognitive function: Studies suggest that glycine may play a role in improving memory, focus, and learning. This can be beneficial for athletes and individuals who require sharp mental focus during training and competition.
- Detoxification: Glycine acts as a precursor to glycine conjugate, a molecule that helps your body remove harmful substances like toxins and excess hormones. This process supports overall detoxification and may contribute to improved health outcomes.
Scientific evidence:
- A study published in the Journal of the International Society of Sports Nutrition found that glycine supplementation improved sleep quality and reduced fatigue in athletes. [Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10379184/]
- Research published in Nutrients suggests that glycine may help alleviate symptoms of joint pain and stiffness associated with osteoarthritis. [Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10379184/]
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Glycine in Your Diet: Food Sources and Supplementation:
The good news is that incorporating glycine into your diet is easier than you might think! Here are some excellent foods high in glycine:
- Meat, poultry, and fish: These protein powerhouses are naturally rich in glycine. Consider options like chicken breast, salmon, and lean beef.
- Dairy products: Milk, cheese, and yogurt are valuable sources of glycine alongside other essential nutrients.
- Legumes (beans, lentils): These plant-based sources of protein are packed with glycine, making them a great option for vegetarians and vegans.
- Seeds and nuts: Pumpkin seeds, sunflower seeds, and almonds are excellent sources of glycine and healthy fats, essential for a balanced diet.
- Some fruits and vegetables (e.g., spinach, kale): While not as rich as animal sources, certain fruits and vegetables contribute to your daily glycine intake.
Supplementation:
Magnesium glycinate is a popular form of glycine supplement known for its high absorption rate and potential benefits for sleep and relaxation. However, it’s crucial to remember that:
- Consulting a healthcare professional before starting any supplement is essential, especially if you have pre-existing medical conditions or take medications.
- Dosage recommendations can vary depending on individual needs. Always follow professional guidance and never exceed recommended dosages.
- Potential side effects like stomach upset or drowsiness may occur in some individuals.
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Safety Considerations and Tips:
Remember, responsible supplement use is key. Always prioritize consulting a healthcare professional before incorporating any new supplement into your routine, especially if you:
- Have pre-existing medical conditions.
- Are taking medications.
- Are pregnant or breastfeeding.
Dosage and potential side effects:
They will advise on appropriate dosages and potential side effects based on your individual health profile. While generally well-tolerated, glycine supplements might cause:
- Stomach upset: Start with a low dose and gradually increase to minimize this risk.
- Drowsiness: Be mindful of consuming glycine supplements close to bedtime, as they may induce sleepiness.
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6 FAQs About Glycine
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Do I need to supplement with glycine?
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Most individuals can meet their glycine needs through a balanced diet. However, athletes, individuals with sleep issues, or those following restrictive diets may benefit from consulting a healthcare professional about supplementation.
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What are the best foods high in glycine?
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Meat, poultry, fish, and dairy products are excellent sources. Legumes, seeds, nuts, and some fruits and vegetables also contribute to your daily glycine intake.
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What are the side effects of glycine supplements?
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While generally well-tolerated, glycine supplements may cause stomach upset or drowsiness in some individuals.
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Can I take glycine with other supplements?
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Always consult a healthcare professional before combining glycine with other supplements, as potential interactions can occur.
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Is glycine safe for pregnant or breastfeeding women?
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Insufficient research exists to definitively determine the safety of glycine supplements during pregnancy or breastfeeding. Consult a healthcare professional for personalized guidance.
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How much glycine should I take?
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Dosage recommendations vary depending on individual needs and health conditions. Never exceed the recommended dosage and always consult a healthcare professional for specific advice.
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Conclusion: Unleash the Potential of Glycine for Your Fitness Goals:
By incorporating glycine-rich foods and potentially considering supplementation under professional guidance, you can unlock a range of benefits that support your fitness journey. Remember, glycine is more than just a building block for protein; it’s a versatile amino acid that can contribute to:
- Improved muscle building and repair
- Enhanced energy production
- Better sleep quality
- Supported joint health
- Potentially improved cognitive function and detoxification
Embrace a holistic approach to your fitness and well-being. Explore incorporating glycine into your routine and consult a healthcare professional to discuss if supplementation could be a valuable addition to your personalized plan. Remember, consistency and a balanced approach are key to achieving your fitness goals and optimizing your overall health.
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Start Achieving Lasting Health and Happiness Now
Living a healthy lifestyle is not just about exercising and eating right. While those elements are important, living a healthy lifestyle is also about making small, consistent changes to your daily routine that can have a significant impact on your physical and mental well-being. Incorporating simple habits into your daily life can go a long way in boosting your health, and the good news is that it’s easier than you might think. In this blog post from RunThaCity.com, we explore everyday strategies that you can adopt to improve your overall health and well-being.
Start Achieving Lasting Health and Happiness Now
Plan Walking Breaks Throughout Your Day
Sitting for extended periods can have a detrimental impact on your health. It can affect your posture, blood circulation, and overall energy levels. Taking short walks throughout the day can help alleviate these problems. You can take a walk during your lunch break, make it a habit to stand up and stretch every hour, or take the stairs instead of the elevator. If you want to take a longer walk, consult a walk score map to find the best walking spots nearby. Regular physical activity can help you maintain a healthy weight, lower your risk of chronic diseases, and improve your mental health.Start Your Day With Breakfast
Making breakfast a daily habit is an excellent way to kick-start your metabolism and provide your body with the energy it needs to face the day. Consuming a nutritious breakfast can help enhance cognitive function, improve your mood and reduce your risk of overeating throughout the day. Make sure to opt for whole-grain, low-fat, and high-protein options instead of high-fat and high-calorie foods. Taking the time to prepare your breakfast instead of rushing out of the house is a form of self-care and the foundation to a great morning routine.Focus on Hydration
Staying hydrated is essential for maintaining a healthy body. Drinking water throughout the day helps regulate body temperature, remove waste, and lubricate joints. Make it a habit to drink at least 2 liters of water every day, and if you find that too difficult, try adding slices of lemon, cucumber, or mint to your water to give it some flavor. You may struggle with staying hydrated if you consume a lot of caffeine. Take time to look up the caffeine content of your favorite beverages. You may be surprised by how much you’re consuming. Remember, staying consistently hydrated can help you feel more energized, and it may also improve your skin’s appearance.
SelfCaring.info
Brad, is a guest contributor for RunThaCity.com. He is passionate about empowering individuals to reach their full potential through self-care.
Brad's expertise stems from his personal journey and a genuine desire to help people flourish. He now shares his insights through [link to selfcaring.info, if available] and various guest posting opportunities.
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