https://www.antonioavanti.com/blog daily 0.75 2023-08-14 https://www.antonioavanti.com/blog/how-greens-improve-athletic-performance monthly 0.5 2023-08-14 https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1641749943248-SZCD07VLI46I51XRHLVG/unsplash-image-WOrgNVcptD8.jpg Blog - How Greens improve athletic performance - GREEN IS FOR GO! WHAT HAPPENS TO OUR BODIES WHEN WE EAT A PLATE OF GREENS? https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1641752553729-OGQPU8AG2HS3PFXM97TC/unsplash-image-4YKx90d8FUE.jpg Blog - How Greens improve athletic performance - Think about F1. They take that little bolt and science the hell out of it. Then they take the oil, the tyres, the wheels…..every single part that eventually becomes the car, and science the hell out of them. Eventually, all these things are put together to create a vehicle that sits atop the motorsport echelon. Now apply the same principles to your well-being and you will end up with an individual that just kicks ass in daily life and sport. I try to find every detail that would make me a better-performing athlete and apply it. Knowing what to eat and when to eat it is vital! https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1641751722389-IUT155TU3M9D3RSRIBZ8/unsplash-image-4VMqrwYfmDw.jpg Blog - How Greens improve athletic performance - Now let’s understand what happens with nitrates in our bloodstream. Our arteries are lined with endothelial cells and their primary function is to release nitric oxide. This chemical compound signals muscle fibers in your cell walls to relax and allow more blood flow. Nitric oxide also helps to dilate blood vessels during physical activity(and inhibits the formation of plaque). Typically, when we are fifty, our bodies are producing 50% less nitric oxide than when we were twenty-five. https://www.antonioavanti.com/blog/selective-perception monthly 0.5 2023-08-14 https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1598308143298-NU2HNDS7CNMZOBWVDM1R/profilevideostill.jpg Blog - SELECTIVE PERCEPTION - Antonio Avanti Trust me, I was one of those who used to beat the “protein drum” and make sweet music out of it in advertisement for meat. Most certainly, when you ask people why they eat meat, they will say it’s for protein. Knowing what I know now, I can’t hold them at fault for that answer. The association of the protein with meat is a result of gradual and deliberate programming over time. Be it through our culture, government or peer association. Advertisers use this to their advantage in order to turn your attention to the most striking characteristics of the items they want you to buy. https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1634403965656-CSJHWG46NGWNVIRTPUU8/unsplash-image-UBvF7tGcLdg.jpg Blog - SELECTIVE PERCEPTION - What influences us? We interpret information in a way that is congruent with our existing values and beliefs. https://www.antonioavanti.com/blog/dispelling-the-fruit-myth monthly 0.5 2023-08-14 https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1619896417490-TJNVQOS9MU9ZO2KN2E8Q/20210428-AMG_4142-1.jpg Blog - Dispelling the fruit myth https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1619891488206-CPQX1X4JNNULQL6T6ILD/unsplash-image-_Zn_7FzoL1w.jpg Blog - Dispelling the fruit myth - HOW MUCH OF IT SHOULD I EAT? What about the sugar? https://www.antonioavanti.com/blog/lvkcpi43ec8gasrjamwb0jo7w2yyk3-rtcwc monthly 0.5 2021-01-24 https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1611522322634-VN9BVRW7WSQKDJYE4B0N/image-asset.png Blog - You cant work off a bad diet: Part 2 - Diving into the details Every person who wants to live a long and healthy life needs to be a skillful eater. https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1611522422433-81JTD1DB1XQC3220GYGP/image-asset.jpeg Blog - You cant work off a bad diet: Part 2 - Sugar is stored as various fats https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1611522783056-81O7ICX3WT5BOUV8U96J/image.jpg Blog - You cant work off a bad diet: Part 2 https://www.antonioavanti.com/blog/lvkcpi43ec8gasrjamwb0jo7w2yyk3 monthly 0.5 2022-01-18 https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1608688579869-NXVGLKF0KF80DPSR4JVX/image-asset.jpeg Blog - You cant work off a bad diet: Part 1 - One hour spin class then eat chipotle because “healthier option”, hmmm really? Here’s the breakdown… https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1608591959285-475RTOSMSPDAUYQE4O85/image-asset.jpeg Blog - You cant work off a bad diet: Part 1 - Food can be your best friend or worst enemy Every person who wants to live a long and healthy life needs to be a skillful eater. https://www.antonioavanti.com/blog/10-reasons-to-go-whole-food-plant-based-vegan-wfpb monthly 0.5 2023-08-14 https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1605065473662-5IY7VA25325PRC7OT36Q/image-asset.jpeg Blog - 10 reasons to go whole food plant-based vegan (WFPB) - BE NOURISHED Diet change doesn’t have to be about deprivation, limitation, and loss of pleasure. The Whole foods diet by John Mackey, Alona Pulde and Mathew Lederman. https://www.antonioavanti.com/blog/mindset monthly 0.5 2022-01-18 https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1598308671949-4RN37CUQK7OARN83CL7S/image-asset.jpeg Blog - MINDSET - If you want life to improve, you must improve yourself Attitude Goals Discipline Measurement Consistency https://www.antonioavanti.com/blog/breakfast-still-the-most-important-meal-of-the-day monthly 0.5 2020-07-11 https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1593642237664-36VU5LGB6Y4YXZGUAHYG/image-asset.jpeg Blog - Breakfast: Still the most important meal of the day. - So…..what’s for breakfast? "High fiber foods increase satiety, or the feeling of fullness, and reduce appetite. Feeling fuller for longer can reduce a person's overall calorie intake." — Laura Sant, The Preston Citizen, 20 June 2018 https://www.antonioavanti.com/blog/got-the-right-milk monthly 0.5 2023-08-14 https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1587935273649-445TVUL6JM9YHDZOPEUF/image-asset.jpeg Blog - Got (the right) MILK? - Now let’s just say that milk doesn’t promote cancer, make your allergies worse, make you constipated, give you acne or just upset your stomach because you can’t digest it, let’s look at the fat you are ingesting. Better yet, let’s do a comparison with plant-based kinds of milk. https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1587933978092-4OJ9Y2FWFFLD4AH2DS2M/image-asset.jpeg Blog - Got (the right) MILK? - Why do we drink milk? I think the most popular answer would be CALCIUM! The mineral is well-known for its key role in bone health. Calcium also helps maintain heart rhythm, muscle function, and more. Because of its health benefits, calcium is one of the best-selling supplements in the U.S. https://www.antonioavanti.com/blog/give-it-the-beans monthly 0.5 2020-04-05 https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1586123520925-1EPV8WVOW50ZYRO1MLQI/AMG_3732-10.jpg Blog - Give it the beans! - Should you buy them bagged or in bulk? Beans are readily available in supermarkets and convenient stores. When I go shopping for beans, I like to buy them in bulk because that helps with meal prepping and not to mention the cost benefits. A pound of black beans is cheaper than a pound of packaged ones. Nowadays bulk beans are much cleaner compared to previous years. There is less debris, so sorting is a breeze. If you want to skip with the sorting entirely, then get the bagged ones. https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1586120837647-AWICXBTBR8A54758OP66/image-asset.jpeg Blog - Give it the beans! - Do you know beans about….BEANS? There are plenty of reasons for incorporating beans into your nutrition plan. Beans can be used for weight management. Whether you are trying to gain, lose or maintain weight.In addition to having zero fat, beans help stabilize blood sugar so that you don’t have the glucose highs and lows. https://www.antonioavanti.com/blog/apple-cider-vinegar-the-awesome-pantry-staple monthly 0.5 2020-07-01 https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1585940095650-13N0JAUVH9R4CYR03R49/image-asset.jpeg Blog - Apple cider vinegar: The awesome pantry staple - What do they say about an apple a day? If you’re looking to use it for health reasons, most people say to add 1 to 2 tablespoons to water or tea. https://www.antonioavanti.com/blog/a-whole-foods-plant-based-a-vegetarian-and-a-vegan-walk-into-a-cafe-what-do-they-order monthly 0.5 2023-08-14 https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1582412541051-3L3NJBNT8FIMKA25YKWP/FOK-Plant-Based-vs-Vegan-social-final.jpg Blog - A Whole-Foods Plant-Based, a Vegetarian, and a Vegan walk into a cafe. What do they order? - LIVE AND LEARN Merriam-Webster defines JUDGEMENT as “the process of forming an opinion or evaluation by discerning and comparing”. What we choose for ourselves is predicated on the knowledge and wisdom gathered about the effects of food and the human body. Choose wisely! https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1582414736204-F8KRAA5J26TTZISSALEH/image-asset.jpeg Blog - A Whole-Foods Plant-Based, a Vegetarian, and a Vegan walk into a cafe. What do they order? - Love yourself more! Eat well, stress less, move more and love more (Dr Dean Ornish) https://www.antonioavanti.com/blog/blog-post-title-one-95exm monthly 0.5 2020-01-09 https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1578163394295-A46LOAVC2ZV3OL6I0KH2/Not-All-Calorie-Equal-5.jpg Blog - The cow didn't eat another cow to form the protein in its muscles, which we call steak. I feel energized all day and my time on the bike and in the gym is improved. I can push harder for longer. https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1578162759037-H77K8IKESM319Q2EUB1P/image-asset.jpeg Blog - The cow didn't eat another cow to form the protein in its muscles, which we call steak. Green is really for GO! https://www.antonioavanti.com/blog/blog-post-title-two-lyf5h monthly 0.5 2020-02-22 https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1578173972411-5JA4MIBZZ1CMFNEHZKZH/image-asset.jpeg Blog - What does Antonio eat? The plant-based athlete - Planning is vital! My fitness success is primarily because of discipline outside the gym and off the bike. Meal planning will keep you on track and away from the bad stuff. https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1580689566458-LBDNRBTGQREWUJMJALOI/20191228_160355.jpg Blog - What does Antonio eat? The plant-based athlete https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1580689561318-WWUQRW5BLFRMX1T12ZXD/20191226_164958.jpg Blog - What does Antonio eat? The plant-based athlete https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1580689567451-KTICDE6JH4JAF7Y4QGKC/20191224_161753.jpg Blog - What does Antonio eat? The plant-based athlete https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1580689573304-3XFRNZ7K50M1L10N8Q4V/20191214_174955.jpg Blog - What does Antonio eat? The plant-based athlete https://www.antonioavanti.com/blog/blog-post-title-three-wphal monthly 0.5 2023-08-14 https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1578528236656-4MT6WNNVNUWLLFU8WW39/image-asset.jpeg Blog - How to get started on a plant-based lifestyle https://www.antonioavanti.com/blog/category/Nutrition monthly 0.5 https://www.antonioavanti.com/blog/category/Antonio-Lifestyle monthly 0.5 https://www.antonioavanti.com/blog/tag/nutrition monthly 0.5 https://www.antonioavanti.com/blog/tag/fitness monthly 0.5 https://www.antonioavanti.com/blog/tag/healthy monthly 0.5 https://www.antonioavanti.com/blog/tag/mountainbiker monthly 0.5 https://www.antonioavanti.com/blog/tag/plantbaseddiet monthly 0.5 https://www.antonioavanti.com/blog/tag/gymlife monthly 0.5 https://www.antonioavanti.com/blog/tag/cycling monthly 0.5 https://www.antonioavanti.com/blog/tag/vegan monthly 0.5 https://www.antonioavanti.com/home daily 1.0 2025-05-17 https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/afe79420-1063-45e7-aa2d-bf3b34366340/852568_1048_0011.jpg Home - ACTIVE We all have different levels of an active lifestyle. What goes into our bodies determines success or failure in what we attempt to do. Cyclists are very keen on performance metrics and that is how we measure and determine where we are in our goals. Click Learn more below to see who I have partnered with for supplemental support. In addition, my blog will have great information on how to keep you performing at your best. https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1575153310748-ZNNTYN82BF47ZXOA1C2P/20191007_170900.jpg Home - RECOVERY This is where all your hard work is brought to fruition. For me I take this very seriously because I have seen first hand what good sleep, yoga and stretching can do. In addition, I ensure I get the most out of this stage of fitness by adding supplemental nutrition that facilitates and accelerates the recovery process. Click learn more to find out more. My blog will have regular updates about this part of the fitness journey. https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1576978319429-P5M869FP17SVG5Q6TVD7/image.jpg Home - SUPPORT This is where true success comes from. Whether you are a seasoned athlete or someone just starting on your fitness journey, understand your food and supplemental intake contributes to 80% of your fitness goals. The effect of food on the human body is so great that the majority of the information on this site will focus on that. Don’t forget to check the blog for new updates. https://www.antonioavanti.com/about-2 daily 0.75 2019-11-30 https://www.antonioavanti.com/contact-us daily 0.75 2019-11-30 https://www.antonioavanti.com/rides daily 0.75 2025-04-30 https://www.antonioavanti.com/about daily 0.75 2019-11-30 https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1577750186490-I3ZDEF7CXVNLCNEYXT8V/20180927-20180927_165647.jpg ABOUT - WHY FITNESS, CYCLING AND NUTRITION ARE IMPORTANT TO ME The body was built for motion and when we sustain it properly, then, that motion can be accomplished with ease and for a long time. https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1577754326705-VUN68STJS8IPYFM87BPE/20190717_183619.jpg ABOUT Benefits of cycling: Beats the treadmill any day! Keeps me very fit Establishing a close confrere of cyclists It’s so much freaking fun! It sharpens the mind (especially MTB) https://www.antonioavanti.com/plantbasedresources daily 0.75 2022-03-12 https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1590367140323-CCWOGS4V9PJ9KPMP32O6/Book-Cover-Header-1-1200x675.png Plant-based resources - BOOKS How Not To Die and How Not to Diet by Dr Greger Prevent and Reverse Heart Disease by Dr Caldwell Esselstyn Dr Neal Barnard’s Program for Reverse Diabetes by Dr Neal Barnard Eat to Live by Dr Joel Fuhrman The China Study by Dr T. Collin Campbell The Starch Solution by Dr John McDougall The Engine 2 Diet by Rip Esselstyn My Beef With Meat by Rip Esselstyn The Blue Zones by Dan Buettner Becoming Vegan by Brenda Davis, dietitian Whole Foods Diet by John Mackey, founder of Whole Foods Market Forks Over Knives Plan by Dr Alona Pulde and Dr Mathew Lederman No Meat Athlete Cookbook by Matt Frazier https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1590365652815-MTNE6QMBHQ1MXYF2NRI8/e567a7f02e06.jpg Plant-based resources - DOCUMENTARIES. Plant-Based Health and Fitness Game Changers* (Netflix) Forks Over Knives(Netflix) What the Health*(Netflix) Plant Pure Nation*(Amazon) From the ground up (Amazon) Vegucated* (Amazon) Invisible Vegan* (Amazon) Food Choices* (Amazon) A Teachable Moment (Amazon) Planeat*(Amazon) Animal advocacy, factory farming and environmentalism Okja (Netflix) What about protein? (Amazon) Cowspiracy(Amazon) The end of meat(Amazon) A river of waste(Amazon) A prayer for compassion(Amazon) A meaty issue: Thinking beyond your plate(Amazon) At the fork(Amazon) Youtube Videos Vegan 2017, Vegan 2018, Vegan 2019- You will be shocked to learn which celebrities and other famous people have made the switch fo the better Processed People-plant based documentary H.O.P.E. What you eat matters animal cruelty and environmental impact These two documentaries on factory animal farming and animal cruelty are not for the faint at heart, yet we should not ignore the truth. Our food choices affect more than our body. Our decision to eat animal products affects the lives of others and the future of the planet that we leave to our children. Earthlings Dominion Playlist and channels Plant-Based News VegSource The Game Changers Vegan Documentaries playlist from Verde Vegan by Reyna https://images.squarespace-cdn.com/content/v1/5de2c456f9af5e6088834a08/1590366104809-SDPOY7M85DK47E3CLGBB/image-asset.jpeg Plant-based resources - WEBSITES AND PODCASTS. Websites Nutritionfacts.org Forks Over Knives Game Changers Plant Based DFW Plant Strong by Engine 2 PlantPure Nation Prevent and Reverse Heart Disease Program Dr. McDougall’s Health and Medical Center The Plantrician Project Center for Nutrition Studies Podcasts This is a shortlist of my favourite podcasts, there are hundreds more on Google, iTunes and other podcast apps. Sonya Looney (cycling) Ian Cramer (cycling) Rich Roll (ultra-athlete) Plant-Based DFW (vascular surgeon and nutrition advocate duo) Nutrition Facts (Dr. Greger author of How Not to Die and How Not to Diet) The Plant Trainers (fitness coach duo) No Meat Athlete (marathoners and cycling duo) Plant-Strong with Rip Esselstyn (former firefighter and triathlete)