Won a squat challenge with free protein nutritional powder from Vega.com

Alkaline-forming foods support strong bones such as greens, seaweed and algae (chorella,spirulina).

Phytonutrients rich foods reduce inflammation and helps balance cholesterol such as tomatoes, white chia, turmeric and veggies. Essential fats rich in omega-3 and omega-6 reduce inflammation and assist endurance by supporting cardiovascular health such as flax, savi seeds,white chia and hemp seeds.

Iron improves blood oxygen (morning preferred) to increase stamina and form RBC and help in their function such as pumpkin and sesame seeds,dark greens and liver.

Electrolytes help improve fluidity of musche contractions and help in carbs,protein and fats metabolism such as coconut water, bananas,tomatoes,celery and seaweed.

Calcium and magnesium plays a role in muscle contraction and relaxation, support strong bones, and reduce risk of osteoporosis such as dark greens, seeds and fish.

Raw foods improve digestability of most foods and provide higher net-gain nutrition such as raw foods (veggies,nuts,seeds).

To those who had knee surgery or have inflamed joints, ligaments and muscles:

Reduce the time you need to recover between workouts to effectively manage inflammation which is your body’s natural process of healing itself. Micro-muscle injuries, friction in your joints from imperfect alignment and or left-over damage from the past lead to inflammation, which reduces the functionality of your muscles and joints.

Turmeric and ginger are helpful anti-inflammatory whole foods. Add turmeric in your soups and dishes or take the supplement form such as ZYFLAMEND at whole foods. I created a massage oil mixed with coconut oil and tumeric and ginger powder. 

Cleansing essential oils include eucalyptus, ginger, lemon grass, lemon oil, rosemary, franchinsence, myrrh, turmeric and thyme.

Stretching after a workout or exercise. Showering with warm water after some rest. Learn to massage your muscles. Cramps indicate lack of magnesium.

For busy workers, check out health foods stores and other amazing products that are plant-based.