Source: U.S. Department of Agriculture; Iowa State University
As you can see by the table above, there are no vegetarian sources of vitamin B12 or CoQ10… and only limited sources of zinc. That makes a balanced diet difficult.
Soy is no substitute for meat. Not only does soy rob you of essential nutrients, it can actually damage your health. Soy has high levels of phytoestrogens. Phytoestrogens feed tumors and can destroy your cognitive function. And they can severely affect development in children. Parents who feed their infants soy-based formula are feeding them the hormonal equivalent of 5 birth-control pills a day!14
Vegetarians Don’t Like to Admit It, but We Were All Born to Eat Meat
Simple fact is our ancestors thrived on meat. It’s part of the metabolism that is in your DNA. It’s perfectly natural to crave it, and to want to sink your teeth into a juicy steak. Don’t let myths or political correctness make you feel guilty about that.
Your body is telling you what you need. But you need to get real meat, not the poor excuse for meat that big corporations are shrink-wrapping for your local grocers.
Grass-fed beef is a much better option… It has a potent nutritional value, and is packed with CoQ10, zinc and vitamin B12 – and it has the proper ratio of omega fatty-acids. Commercial grain-fed cattle is poisonous by comparison.
Follow These 5 Simple Guidelines for Finding High-Quality Beef
If you’re still not convinced that a vegetarian diet is a disaster waiting to happen, you need to be vigilant about your supplements. You need a full range of B vitamins, minerals and a powerful CoQ10 source – preferably the reduced ubiquinol you find in my Accel. This is critical… no exceptions.
I recommend a homocysteine-reducing formula for your B vitamins, as they usually have a powerful blend of the ones you need most. They’re easy to find at your local vitamin store. For minerals – aside from zinc – I recommend you take chromium, selenium and boron. You can find them at vitamin or health food stores. Just follow the directions on the label.
For boron I recommend taking 3 to 6 mg a day. Selenium you should get at least 55 micrograms a day, and for chromium, 100 to 200 micrograms a day.
Die-hard vegetarians should have regular blood tests to protect against deficiency – especially for CoQ10. Many of my vegetarian patients have low CoQ10 levels, (1 mcg/ml or below). Try and at least double that. And for therapeutic levels, shoot for 3 to 4 mcg/ml.
If your doctor won’t order a test for CoQ10, you can go to Quest labs. You can find a location near you by searching their website: http://www.alsearsmd.net/interspire/link.php?M=444767&A=6&L=13&F=H.
1Waylett, D.K.; et.al. The Role of Beef as a Source of Vital Nutrients in Healthy Diets. Prepared for National Cattlemen’s Beef Association. Arlington, VA: ENVIRON; July 1999.
2 CV Felton and others. Dietary polyunsaturated fatty acids and composition of human aortic plaques. Lancet, 1994, 344:1195.
3 R Smith and E Pinckney. Diet, Blood Cholesterol, and Coronary Heart Disease: A Critical Review of the Literature--vol. 2. (Vector Enterprises; CA)., 1991.
4 ML Burr and PM Sweetnam. Vegetarianism, dietary fiber, and mortality. Amer J Clin Nutr, 1982, 36:873.
5 WA Price. Nutrition and Physical Degeneration, 163-187.
6 V. Stefansson. The Fat of the Land, (Macmillan; NY), 1956.
7 G.Z. Pitskhelauri. The Long Living of Soviet Georgia. (Human Sciences Press; NY), 1982; (b) Thomas Moore. Lifespan: What Really Affects Human Longevity (Simon & Schuster; NY), 1990.
8 HL Abrams. The relevance of paleolithic diet in determining contemporary nutritional needs. J Appl Nutr, 1979, 31:1,2:43-59.
9 HL Abrams. Vegetarianism: An anthropological/nutritional evaluation. J Appl Nutr, 1980, 32:2:53-87.
10 JN Freeland-Graves and others. Zinc status in vegetarians. J Am Diet Assoc 1980 Dec 77:655-6
11 BF Harland and others. Nutritional status and phytate: zinc and phytate x calcium:zinc dietary molar ratios of lacto-ovo vegetarian Trappist monks: 10 years later. J Am Diet Assoc 1988; 88: 1562-6
12 AS Sandberg. The effect of food processing on phytate hydrolysis and availability of iron and zinc. Adv Exp Med Biol, 1991, 289: 499-508
13 L. Dunne. The Nutrition Almanac, 3rd edition, 306.
14 M Fitzpatrick. Soy Isoflavones: Panacea or Poison? Jnl of PPNF, Fall 1998.
Having Muscle Means YOU Call the Shots…
Resistance Training Benefit
|Increased susceptibility to disease||Improves immune system function|
|Loss of muscle and increased body fat||Aids in loss of fat and builds muscle|
|Increased risk of a cardiac event (heart attack, stroke)||Lowers blood pressure, improves circulation, lowers cholesterol|
|Slowing of mental function and alertness||Improves reaction times and mental clarity|
|Insomnia||Improves quality of sleep|
|Depression||Relieves stress, improves self-esteem and outlook|
|Immobility and susceptibility to falls||Improves balance and coordination|
Resource: Klatz, R. Hormones of Youth 1999
Resource: Klatz, R. Hormones of Youth 1999
Rebuild Your Muscle Mass in Less
Than 1 Hour a Week
Than 1 Hour a Week
I usually recommend body weight exercise because they resemble the challenges you face in your everyday environment. You’re also avoiding the kinds of stress injuries that conventional training techniques can cause by unnaturally isolating a single muscle group and working it to death—something your body just wasn’t designed to do.
Here’s something you can do right now… they’re called alternating lunges.
With your hands on your hips, take a step forward with your right leg until your front knee is bent 90 degrees and your back knee almost touches the ground. Push off from your leading foot and return to the starting position. Repeat with your left leg. (See pictures below...)
Make sure you keep your back straight and hold your head high. Drop with your hips as you step forward. Push up using your thigh muscles. Start by doing ten, five with each leg. As you develop more lower-body strength, add more reps to your routine.
This workout is simple but it gets results. It won’t take more than 10 minutes at first… 20 at the most. Do it three times a week and you’ll see great results. That’s less than an hour for the whole week.
Fig 1. Alternating Lunges
Fuel New Muscle Growth with These 4 Power-Boosting Nutrients
Protein provides the building blocks for your muscles. So eat protein at every meal. Cross starchy foods and carbohydrates off your shopping list. Go for protein-rich foods like lean meat, milk, cheese and beans.
Add a protein shake to your daily routine if you can’t get enough from your diet. You should shoot for 100 to 120 grams of protein a day… at least.
There are also a number of inexpensive, widely available supplements that will keep your muscles strong and powerful.
• L-Carnitine: This supplement plays an essential role in maintaining a healthy body. It provides a host of benefits to your body including converting fatty acids into energy, helps you lose weight, increases mental alertness, protects your heart, helps men in the bedrrom and improves diabetes.
I take 500 milligrams of the L-carnitine form. It is important that you choose naturally occurring L-carnitine and not synthetic D, L-carnitine. The D-form interferes with the natural action of the L-carnitine.
• Creatine: This is one of the safest and best-researched supplements to increase muscle mass and strength. It enhances performance, endurance, strength and speed and will boost the amount of muscle you pack on during resistance training.
I recommend a minimum of 5 grams of creatine daily until you build the muscle you need.
• L-Arginine: Another supplement for muscle building. One double-blind study measured the change in muscle strength and lean muscle mass in men taking L-arginine. 6
Twenty-two men on a strength-training program took either the L-arginine supplement or a sugar pill. The men taking the arginine supplement showed a significant increase in muscle strength and lean muscle mass after only five weeks. I have used arginine-containing supplements for 20 years. Like creatine, it is natural and safe.
Daily doses ranging from 500 mg to 1g of L-arginine will support your muscle growth.
• Carnosine: This is a multi-functional compound made from two amino acids. It’s naturally present in your nerve and muscle cells. It protects the integrity of the muscle you have, and will help ensure that the muscle you are building will be healthy and last.
I recommend taking 500 mg of carnosine, twice a day.
• Glutamine: The amino acid glutamine is an important muscle-building supplement for a couple of reasons. For starters, glutamine helps stabilize your energy levels. More importantly, it actually boosts the hormones that tells your body to shed fat and build muscle. In addition, I routinely use glutamine in athletes to prevent muscle breakdown.
For maximum muscle growth, take glutamine as a powder at 5 grams per day. You can dissolve it in water or put it in a protein shake.
1Janssen et al. “Low relative skeletal muscle mass (sarcopenia) in older persons is associated with functional impairment and physical disability.” Journal of the American Geriatric Society. 2002. 50(5):889-96.
2 Drummond et al. “Skeletal muscle protein anabolic response to resistance exercise and essential amino acids is delayed with aging.” Journal of Applied Physiology. 2008. 104(5):1452-61.
3 Aniansson A, Gustafsson E. “Physical training in elderly men.” Clinical Physiology. 1981. 1:87-98.
4 Frontera WR et al. “Strength conditioning in older men: skeletal muscle hypertrophy and improved function.” Journal of Applied Physiology. 1992. 64: 1038-44.
5 Pyka et al. Muscle strength and fiber adaptations to a year-long resistance training program in elderly men and women. Journals of Gerontology. 1994. 49:22-27.
Journal of Sports Medicine and Physical Fitness. 1989. 29(1):52-56.
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