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  • 🌱 Plant-based nutrition: potentiel nutritional deficiencies
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In my previous post, I’ve talked about reaching daily energy & protein needs when following a plant-based diet. Now, let’s talk about vitamins & minerals🦾
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➡️ As an athlete/performer, achieving micronutrient sufficiency is crucial. 
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↪️ If you want to adopt a plant-based diet, particular attention should be paid to iron, vitamin B12, calcium, zinc, vitamin D, iodine and omega-3.
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💥Since iron and vitamin B12 deficiencies are quite common among highly active individuals and since they can impair energy and performance, I’ll focus on these two.
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⭐️ Iron
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▪️The main source of iron in the plant-based diet is found in the non-haem form, which is less-well absorbed by your body than the haem iron found in animal products.
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▪️Good plant sources of iron include: legumes (lentils, lentils, soybeans, tofu, tempeh, lima beans), grains (quinoa, fortified cereals, brown rice, oatmeal), nuts & seeds (pumpkin, cashews, sunflower…), dark green leafy veggies (kale, swiss chard…), blackstrap molasses, prune juice, etc.
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▪️In order to maximize plant-based iron absorption, include a vitamin C source at meals (red bell pepper, broccoli, Brussels sprouts, cabbage, tomatoes, citrus fruits, strawberries, kiwis…) and avoid taking tea/coffee within 1-2h post-meal.
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✨ EXTRA TIP: In addition to including iron-rich foods at meals, try adding baby cereals to muffin/cookie recipes and use blackstrap molasses instead of regular molasses.
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⭐️ Vitamin B12
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▪️Plant-based foods do not naturally contain vitamin B12.
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▪️Seaweeds, spirulina and tempeh contain inactive forms of B12.
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▪️However, you can find vitamin B12 in a few fortified foods: nutritional yeast (flakes or powder) and plant-based beverages (soymilk, almond milk, oat milk...).
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✨EXTRA TIP: nutritional yeast can be added to homemade dressings, smoothies or you can just sprinkle it on popcorn or salad.
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💥Next post: I’ll share some plant-based meal & snack ideas for athletes/performers💥
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***
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Version du texte en français disponible sous peu sur page FB Alexia de Macar, PhD, Nutrition & Performance.
  • 🌱 Plant-based nutrition: potentiel nutritional deficiencies
    .
    In my previous post, I’ve talked about reaching daily energy & protein needs when following a plant-based diet. Now, let’s talk about vitamins & minerals🦾
    .
    ➡️ As an athlete/performer, achieving micronutrient sufficiency is crucial.
    .
    ↪️ If you want to adopt a plant-based diet, particular attention should be paid to iron, vitamin B12, calcium, zinc, vitamin D, iodine and omega-3.
    .
    💥Since iron and vitamin B12 deficiencies are quite common among highly active individuals and since they can impair energy and performance, I’ll focus on these two.
    .
    ⭐️ Iron
    .
    ▪️The main source of iron in the plant-based diet is found in the non-haem form, which is less-well absorbed by your body than the haem iron found in animal products.
    .
    ▪️Good plant sources of iron include: legumes (lentils, lentils, soybeans, tofu, tempeh, lima beans), grains (quinoa, fortified cereals, brown rice, oatmeal), nuts & seeds (pumpkin, cashews, sunflower…), dark green leafy veggies (kale, swiss chard…), blackstrap molasses, prune juice, etc.
    .
    ▪️In order to maximize plant-based iron absorption, include a vitamin C source at meals (red bell pepper, broccoli, Brussels sprouts, cabbage, tomatoes, citrus fruits, strawberries, kiwis…) and avoid taking tea/coffee within 1-2h post-meal.
    .
    ✨ EXTRA TIP: In addition to including iron-rich foods at meals, try adding baby cereals to muffin/cookie recipes and use blackstrap molasses instead of regular molasses.
    .
    ⭐️ Vitamin B12
    .
    ▪️Plant-based foods do not naturally contain vitamin B12.
    .
    ▪️Seaweeds, spirulina and tempeh contain inactive forms of B12.
    .
    ▪️However, you can find vitamin B12 in a few fortified foods: nutritional yeast (flakes or powder) and plant-based beverages (soymilk, almond milk, oat milk...).
    .
    ✨EXTRA TIP: nutritional yeast can be added to homemade dressings, smoothies or you can just sprinkle it on popcorn or salad.
    .
    💥Next post: I’ll share some plant-based meal & snack ideas for athletes/performers💥
    .
    .
    ***
    .
    .
    Version du texte en français disponible sous peu sur page FB Alexia de Macar, PhD, Nutrition & Performance.

  •  0  1  28 seconds ago
  • Quem nunca?? Transferiu para o outro dia as tarefas que deveriam ser feitas hoje, adiou e ate mesmo deixou de fazer 🧐
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Procrastinar é natural, porém devemos ter  noção! Procrastinar algo que é importante e necessário é IRRESPONSABILIDADE.
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Tá, já sei... mas como posso melhorar??
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1º ter um bloco de anotações, uma agenda, um PLANNER... para definir seus passos diários; depois definir o que é prioridade e começar sempre pelas tarefas mais difíceis e mais importantes, pois no começo do dia sua energia está alta e ir resolvendo as coisas aos poucos, porém com direcionamento...
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Não deu pra fazer tudo hoje? Reajusta e reprograme para amanhã.. MAS FAÇA!! 
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Gostou?? Compartilhe e dê duplo clique na foto🤓
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#dicasfitness #exerciciosemcasa #exercicio #fitness #consultoriafitness #crossfit #treinoemcasa #treinopersonalizado #treinopesado #treinoonline #mentoriafitness #performance #treinamentofisico #performanceemocional #treinador #coach  #treino #emysuelen #treinadorpessoal #personaltrainer #mentoria #menteecorpo
#emagrecer #disciplina #foco #quarentreino 
#desafio14d #plataformasoma
  • Quem nunca?? Transferiu para o outro dia as tarefas que deveriam ser feitas hoje, adiou e ate mesmo deixou de fazer 🧐
    .
    Procrastinar é natural, porém devemos ter noção! Procrastinar algo que é importante e necessário é IRRESPONSABILIDADE.
    .
    Tá, já sei... mas como posso melhorar??
    .
    1º ter um bloco de anotações, uma agenda, um PLANNER... para definir seus passos diários; depois definir o que é prioridade e começar sempre pelas tarefas mais difíceis e mais importantes, pois no começo do dia sua energia está alta e ir resolvendo as coisas aos poucos, porém com direcionamento...
    .
    Não deu pra fazer tudo hoje? Reajusta e reprograme para amanhã.. MAS FAÇA!!
    .
    Gostou?? Compartilhe e dê duplo clique na foto🤓
    .

    #dicasfitness #exerciciosemcasa #exercicio #fitness #consultoriafitness #crossfit #treinoemcasa #treinopersonalizado #treinopesado #treinoonline #mentoriafitness #performance #treinamentofisico #performanceemocional #treinador #coach #treino #emysuelen #treinadorpessoal #personaltrainer #mentoria #menteecorpo
    #emagrecer #disciplina #foco #quarentreino
    #desafio14d #plataformasoma

  •  1  0  1 minute ago
  • And then the window sang to me
  • And then the window sang to me

  •  2  1  1 minute ago
  • #Madrid #Spain #stories of a city #stories of Madrid #luce #life #vita #chatting #inside the room  #lights #performance #urban culture # #stories #arquitecture #architettura #urban equilibrium #urban desiign #night #life #pulse of a city #pulse #city #night #impulso della città #relax #perspective #prospettiva #equilibrium #equilibrio
  • #Madrid #Spain #stories of a city #stories of Madrid #luce #life #vita #chatting #inside the room #lights #performance #urban culture # #stories #arquitecture #architettura #urban equilibrium #urban desiign #night #life #pulse of a city #pulse #city #night #impulso della città #relax #perspective #prospettiva #equilibrium #equilibrio

  •  1  0  3 minutes ago
  • CALL IT A  VINTAGE 'COS THAT IS WHAT SHE IS .... 🔥🔥🔥

YAMAHA PSR 6700....
Still rocks the stage and your performance. 
#sequencer #production #stage #performance. 
🎹🎹🎹🎹🎹

Condition:Works Perfectly 
Price: N80,000
Call/WhatsApp  07039079507
  • CALL IT A VINTAGE 'COS THAT IS WHAT SHE IS .... 🔥🔥🔥

    YAMAHA PSR 6700....
    Still rocks the stage and your performance.
    #sequencer #production #stage #performance.
    🎹🎹🎹🎹🎹

    Condition:Works Perfectly
    Price: N80,000
    Call/WhatsApp 07039079507

  •  1  0  3 minutes ago
  • Você sabia? ⠀
⠀
A personagem Velma Von Tussle interpretada pela atriz Deborah Harry no filme de 1988 foi oferecida a Mamie Van Doren, que a recusou. ⠀
⠀
A personagem escrita por John Waters foi baseada no nome, fisionomia e personalidade da atriz que não aceitou interpretar a personagem que John tanto queria. ⠀
⠀
#teatro #arte #cultura #musical #teatromusical #performance #broadway #amor #drama #hairspray #musicalhairspray #ceftem
  • Você sabia? ⠀

    A personagem Velma Von Tussle interpretada pela atriz Deborah Harry no filme de 1988 foi oferecida a Mamie Van Doren, que a recusou. ⠀

    A personagem escrita por John Waters foi baseada no nome, fisionomia e personalidade da atriz que não aceitou interpretar a personagem que John tanto queria. ⠀

    #teatro #arte #cultura #musical #teatromusical #performance #broadway #amor #drama #hairspray #musicalhairspray #ceftem

  •  4  1  4 minutes ago
  • ON LINE e ao VIVO (PT/EN/ES)
9FACS (ESGOTADO - restam 2 vagas extra)
3-7 Agosto 2020
PAGAMENTO:
http://bit.do/e5HDZ
Com acesso incluido às pioneiras certificações internacionais:
Facial Intelligence: 
The Neuroscience of Evaluating Truthfulness, Credibility, and Detection Lies
Facial Intelligence: 
The Neuroscience of Microexpressions
9FACS - 9º Curso de FACS da América Latina - 3-7 Agosto 2020 - ÚLTIMAS 3 VAGAS!!!!
Será um curso ***** em todos os sentidos. 
APRENDE COM O MELHOR DO MUNDO da actualidade, e candidata-te a ser um pioneiro F-M Group International Neuro FACS Certified Coder Instructor (F-MGINFCCI). 9º Curso de F-M Neuro Facial Action Coding System 3.0 (F-M Neuro FACS 3.0) www.facs3.pt da América Latina (3-7 Agosto 2020). Com o Professor Doutor Freitas-Magalhães, o maior especialista do mundo, e criador dos pioneiros F-M Neuro FACS 3.0, do F-M FACS 4D Bionic, F-M BabyFACS 3.0, Atlas of Face, FACEOME, e das pioneiras teorias científicas Facial Intelligence (Brain 4.0), Cérebro Facial, Mirror Face, e Neuromicroexpressions. 
VAGAS LIMITADAS e CANDIDATURAS SELECIONADAS.
Flyer e inscrição: http://bit.do/e5HD5
Mais info: face@f-mgroup.pt #9FACS  #9FACS  #9FACS #2IF #ekman #facialbrain #facialintelligence #facs3 #facialbrain #facialintelligence #facs3  #facialactioncodingsystem #brasil #saopaulo #facs #facs3 #faces #beautyfairprofissional#brasil #saopaulo #facs #facs3 #faces #facialactioncodingsystem
#brasil #beautyfair #facs3 #expressoes #expressoesfaciais #performance #brasil#facs#voz#fonoaudiologia #instapsi #pain#dor#neurociência#facialactioncodingsystem#dailycristina #neuroscience #neurociencia #microexpressions #microexpressoes #faces #facialactioncodingsystem #brasil #expressoesfaciais#facs3 #faces #facialactioncodingsystem #brasil #saopaulo #facs #facs3 #faces #facialactioncodingsystem #brasil #ekman#mentira#facs#coronavirus
  • ON LINE e ao VIVO (PT/EN/ES)
    9FACS (ESGOTADO - restam 2 vagas extra)
    3-7 Agosto 2020
    PAGAMENTO:
    http://bit.do/e5HDZ
    Com acesso incluido às pioneiras certificações internacionais:
    Facial Intelligence:
    The Neuroscience of Evaluating Truthfulness, Credibility, and Detection Lies
    Facial Intelligence:
    The Neuroscience of Microexpressions
    9FACS - 9º Curso de FACS da América Latina - 3-7 Agosto 2020 - ÚLTIMAS 3 VAGAS!!!!
    Será um curso ***** em todos os sentidos.
    APRENDE COM O MELHOR DO MUNDO da actualidade, e candidata-te a ser um pioneiro F-M Group International Neuro FACS Certified Coder Instructor (F-MGINFCCI). 9º Curso de F-M Neuro Facial Action Coding System 3.0 (F-M Neuro FACS 3.0) www.facs3.pt da América Latina (3-7 Agosto 2020). Com o Professor Doutor Freitas-Magalhães, o maior especialista do mundo, e criador dos pioneiros F-M Neuro FACS 3.0, do F-M FACS 4D Bionic, F-M BabyFACS 3.0, Atlas of Face, FACEOME, e das pioneiras teorias científicas Facial Intelligence (Brain 4.0), Cérebro Facial, Mirror Face, e Neuromicroexpressions.
    VAGAS LIMITADAS e CANDIDATURAS SELECIONADAS.
    Flyer e inscrição: http://bit.do/e5HD5
    Mais info: face@f-mgroup.pt #9FACS #9FACS #9FACS #2IF #ekman #facialbrain #facialintelligence #facs3 #facialbrain #facialintelligence #facs3 #facialactioncodingsystem #brasil #saopaulo #facs #facs3 #faces #beautyfairprofissional#brasil #saopaulo #facs #facs3 #faces #facialactioncodingsystem
    #brasil #beautyfair #facs3 #expressoes #expressoesfaciais #performance #brasil#facs#voz#fonoaudiologia #instapsi #pain#dor#neurociência#facialactioncodingsystem#dailycristina #neuroscience #neurociencia #microexpressions #microexpressoes #faces #facialactioncodingsystem #brasil #expressoesfaciais#facs3 #faces #facialactioncodingsystem #brasil #saopaulo #facs #facs3 #faces #facialactioncodingsystem #brasil #ekman#mentira#facs#coronavirus

  •  0  0  4 minutes ago
  • Don’t justify taking the bait. Just don’t take it.
  • Don’t justify taking the bait. Just don’t take it.

  •  0  1  4 minutes ago
  • IM SO EXCITED!! I’m proud and excited to announce we got another show coming up! August 15th we party! I’ve been cooped up for awhile. So that means I’ve had time to perfect my performance and get some unreleased songs ready to perform 🤭 you do NOT want to miss this! I’m so excited to hit the stage again 
Go get tickets ASAP at
Myafton.com/Mumbles
I’ll see you there! 
.
.
.
#concert #myafton #myaftonshows #performance #performer #omahaconcert #omahashow #rapshow #rapper #rapmusic #raptv #collaborate #omahanebraska #rappers #youtube #musician #mumbles #mumblestv
  • IM SO EXCITED!! I’m proud and excited to announce we got another show coming up! August 15th we party! I’ve been cooped up for awhile. So that means I’ve had time to perfect my performance and get some unreleased songs ready to perform 🤭 you do NOT want to miss this! I’m so excited to hit the stage again
    Go get tickets ASAP at
    Myafton.com/Mumbles
    I’ll see you there!
    .
    .
    .
    #concert #myafton #myaftonshows #performance #performer #omahaconcert #omahashow #rapshow #rapper #rapmusic #raptv #collaborate #omahanebraska #rappers #youtube #musician #mumbles #mumblestv

  •  6  1  4 minutes ago
  • welcome to check out and enjoy the art of EAR X EYE :) just keep your ears and eyes open ...
(photo & flyer design © Werner Puntigam)
  • welcome to check out and enjoy the art of EAR X EYE :) just keep your ears and eyes open ...
    (photo & flyer design © Werner Puntigam)

  •  87  2  29 May, 2020

Top #performance Posts

  • Won’t show love but they rate me it’s crazy😶 #shotoniphone
  • Won’t show love but they rate me it’s crazy😶 #shotoniphone

  •  878  53  9 hours ago
  • Times when @kng_030 was recognizable, but without the modifications that are made now 💸
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#bmw #bmw3 #bmw3series #bmw330d #bmwe90 #bmwe90club #bmwe90lci #tuning #performance #design #carstyling #car #carsofinstagram #carporn #carporn #carlifestyle #cargramm #smotra #bmwlife #bmwrepost #bmwgram #photography #photo #photooftheday #photographer #carphotography #automotivephotography #nightphotography #lithuania #klaipeda #vilnius
  • Times when @kng_030 was recognizable, but without the modifications that are made now 💸
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    .
    .
    #bmw #bmw3 #bmw3series #bmw330d #bmwe90 #bmwe90club #bmwe90lci #tuning #performance #design #carstyling #car #carsofinstagram #carporn #carporn #carlifestyle #cargramm #smotra #bmwlife #bmwrepost #bmwgram #photography #photo #photooftheday #photographer #carphotography #automotivephotography #nightphotography #lithuania #klaipeda #vilnius

  •  184  25  7 hours ago
  • I miss the stage and who I become when I’m on it. I’m flooded with confidence and self belief. I take up space and stand with the unshakeable faith that I am right where I need to be, doing exactly what I was born to do ❤️

Off stage, I’m quite the opposite. I am uncertain and apologetic, someone who finds comfort in making themselves smaller. People tell me I’m a different person. 

Here’s why: practising self love is a daily battle for me, one I don’t often win. These are age-old behaviours, difficult to unlearn and forget. 

Still, I am doing the work. I am heaving myself up. I am hopeful and relentless, and I patiently await the moment the stage becomes my everyday 🙏🏽

📸 Vafa Motamedi @funkenteleky
  • I miss the stage and who I become when I’m on it. I’m flooded with confidence and self belief. I take up space and stand with the unshakeable faith that I am right where I need to be, doing exactly what I was born to do ❤️

    Off stage, I’m quite the opposite. I am uncertain and apologetic, someone who finds comfort in making themselves smaller. People tell me I’m a different person. 

    Here’s why: practising self love is a daily battle for me, one I don’t often win. These are age-old behaviours, difficult to unlearn and forget. 

    Still, I am doing the work. I am heaving myself up. I am hopeful and relentless, and I patiently await the moment the stage becomes my everyday 🙏🏽

    📸 Vafa Motamedi @funkenteleky

  •  187  14  9 hours ago