Health Benefits of A Plant Based Diet and Exercise

Hi there, we asked a friend of Tiger Nuts USA, who is really into Healthy Living to write an article that could be shared with like-minded people just like you, so here it is.


Many people are embarking on personal journeys, seeking overall wellness. Good physical health is necessary for a long and happy life. There are multiple aspects that must be considered in the pursuit of overall wellness. One cannot simply focus on exercise or diet alone, but on both together. Focusing on what you put into your body not only nourishes it, but provides the correct fuel for physical movement, which is another key in overall physical health. Total wellness of mind and body is easily achieved if you focus on proper nutrition and exercise.

Plant based diets are growing in popularity, as more and more people realize that “clean eating” means more than eliminating sugary sweets and saturated fats from our diet. Popular studies are now showing that the risks of consuming beef, milk, and even poultry and eggs are much greater than the nutritional benefits. Animal protein, especially that found in dairy and beef, has been linked to cancer and most chronic illnesses and diseases like heart disease, high cholesterol, diabetes, joint inflammation, and more. Elimination of animal protein eliminates dietary cholesterol. Once dietary cholesterol is eliminated from our diet, our bodies produce all of the good cholesterol that we need, and our diets are truly “clean.” Eating a diet of whole plant-based foods and limiting oils and sugar is the key to clean eating. By simply “eating the rainbow,” a person can meet all of our nutritional requirements on a plant-based diet. There are three vitamins that you may consider supplementing, however, just to be safe, as sources of b12, omegas, and Vitamin D can be hard to come by, even for an omnivore. Vitamin D is made by the body through exposure to sunlight, so in darker, colder months, or less sunny climates, you may wish to supplement this vitamin. The only plant-based source of Vitamin D is fortified cereal and fortified vegan dairy as well as mushrooms. Vitamin b12 can be found in fortified cereals and fortified vegan milks and cheeses as well as tofu and nutritional yeast but is easily supplemented as well. Finally, plant-based omegas are easy to find in nuts, chia seeds, and hemp seeds, but a wonderful source of plant based omegas is the same place fish get their omegas – algae. As humans, we cannot consume algae, but we can consume an algae based omega supplement. Websites like Dr. Michael Greger’s nutrition provide wonderful information on getting optimum nutrition on a plant-based diet. Dr. Greger’s Daily Dozen is a wonderful tool to use to assure you are getting the proper amount of all of your nutrients via fruits, vegetables, nuts and grains. There is even an app you can download to stay on track. Clean eating does not just mean eliminating fatty meats, processed baked goods, and adding cheese to your burger. Plant-based, whole food diets are best for your overall health.

Should you find it difficult to give up items like cheese and meat at first, or if you wish to “treat yourself” on occasion, it is much cleaner to substitute with plant-based vegan options, as these do not contain any of the animal protein or cholesterol linked to cancer and other chronic illnesses. Going plant-based becomes easier each day, as there are a plethora of meat substitutes, vegan cheeses and other vegan “dairy,” and more options coming out all the time, should you choose to add these items into your diet. One might find being vegan difficult when eating out, but restaurants have become even more vegan friendly. You can even find a healthier and cleaner option at fast food restaurants like Taco Bell, Burger King, Dunkin Donuts, White Castle, and more. It is also quite easy to find strictly vegan and vegetarian restaurants in big cities, suburbs, and even sometimes in small towns. Google is your friend, as well as websites like when seeking healthy clean options. You do not have to deprive yourself of treats when eliminating animal products from your diet. It is much better to have a plant-based treat than anything with animal protein.

Exercise, in addition to a clean and plant-based diet,is wonderful for your cardiovascular system. It is key to keep moving, get your heart pumping and blood flowing. Eating enough good calories to fuel this exercise is also important to prevent fatigue and muscle exhaustion. Exercise is also necessary to prevent muscle atrophy. It is easy to get started on an exercise regimen. Simply start taking the stairs more, walk around your block, or spend an extra hour walking around the mall if you love to shop. Once you feel comfortable, think about what activities you love like sports, yoga, weight training, walking or running, and begin to slowly incorporate those into your daily routine. Exercising 3-5 times per week is wonderful for your heart, mind, muscles, and overall wellness.

Being healthy, mind, body and soul can be an undertaking for some, especially those who have never had to pay attention to what they eat or to physical activity to stay looking well. However, as the years go by, we can discover internal health does not always match external appearance. This is why it is so important to pay attention to the fuel we put into our bodies, just as much as we pay attention to the physical activity we may begin doing. A truly healthy lifestyle includes 3-5 days of exercise as well as a truly clean diet of plant-based vegan foods, watching fat and sugar intake.


Jack and the Team at Tiger Nuts USA  

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Remember our customers are into health and well being, yoga, running, jumping, biking, hiking, swimming ((you name the sport) eating seriously healthy foods.


Here's the skinny on Ginkgo Biloba

We found this article on Ginkgo Biloba and thought that if you and interested in health and well being, it just might be of interest to you.

  Jack and Jim - The Founders of Tiger Nuts Inc

Ginkgo trees are one of the oldest living tree species and the leaves are one of the most studied leaves in clinical settings today. Ginkgo Biloba is a herbal form of medicine and is one of the biggest sellers in Europe and The United States. Many traditional medicines contain Ginkgo and are used for enhancing memory and \treating circulatory disorders. These claims are all supported by Scientific studies. Newer evidence shows that Ginkgo might very well be effective in treating decreased blood flow to the brain, especially in the elderly. There are two types of chemicals in Ginkgo leaves, flavonoids and terpenoids, which are thought to have very strong antioxidant properties, aiding those who have Alzheimer's disease.

While the Ginkgo plant is still in tree form it produces fruit that is not edible. The seeds inside the fruit are poisonous to humans. Although many components of the Ginkgo tree have been studied, most of the studies that are currently being conducted are on the leaves. This is why Ginkgo is showing a much more structured relationship with treatment of Alzheimer's and Dementia. Because Ginkgo is so effective in improving blood flow to the brain and because of its antioxidant properties, the evidence that Ginkgo can help these patients is extremely promising.

It is suggested that Ginkgo truly can improve cognitive functions such as thinking, learning, and memory, improve activities of daily living and social behavior, and lessen the feelings of depression. Further studies are showing that the flavonoids can also help with retinal problems, people with circulatory problems in their legs, memory impairment, and tinnitus. Many doctors are recommending Ginkgo for treatment or discomfort associated with altitude sickness, asthma, depression, disorientation, headaches, high blood pressure, erectile dysfunction, and vertigo.

Ginkgo may also reduce the side effects of menopause, osteoporosis, and cardiovascular disease. The option of Ginkgo has a lot more appeal these days than prescription medication which has unpleasant side effects. Children under the age of 12 should not use Ginkgo and in adults it usually takes about 4-6 weeks before you will see any significant results. There has been a relationship developing between Ginkgo as an anti-aging aid since it is such a powerful antioxidant that wards off the free radicals.

It is very common and becoming even more so for healthy people to include Ginkgo as a herbal supplement on a daily basis for better concentration and enhanced memory. People claim that in general they feel that Ginkgo reduces any mental fatigue that daily life has a tendency to bring forth. Many men are taking Ginkgo to improve impotence as well as increase fertility. The Chinese have used Ginkgo Biloba for many years and have found great success with it so it seems that they might be on to something here because this herbal remedy looks like it going to be around for a very long time.



Why taking care of our nutrition in a yogic way

The following article was sponsored by Tiger Nuts USA


A yoga practice does not change us only in the physical realm. As you move forward in the postures, the need to take yoga beyond your mat naturally appears.

The fact that yoga makes us stop to think about our diet has to do with your becoming more conscious at all levels:

  • Grow your attention to bodily sensations: identify which foods make you feel bad and which ones well.
  • Working with the body changes your perception of him and you try to take care of him more.
  • You realize that physical practice is much easier with light digestions.
  • You begin to be more aware of your impact on the environment (other living beings, environment ...).

But, whether you do yoga or not, you have surely noticed that the way you eat matters, and a lot.

We know that when we start binge eating and relying on junk foods we begin to see in a short time negative consequences at all these levels:

  • Mood
  • Power level
  • Intellectual performance
  • Global health status

For all this, today we are going to talk to you a little about what is meant in yoga by proper eating and we will see small changes that we can make in our dietary habits to get closer to this vision.


Yoga is not just about practicing a series of postures, it is a lifestyle.That is why in many classical yoga texts reference is made to food.As always, I am going to talk to you about one of the fundamentals: the yoga sutras of Patanjali: 

The first two branches of yoga (yamas and niyamas) introduce us to certain general codes of behavior that we can apply to our relationship with food. Let's see four of them:   

Ahimsa: the principle of nonviolence. Basically, this is the reason why most yogis become vegetarians at some point. According to this principle, a yogi must not harm any living being. Does that mean you can't do yoga if you eat meat? Of course not. Because as I said, this is a path that everyone starts where they can. It is true that with continued practice many yogis leave the meat, but most were not vegetarians when they started with yoga.    

Brachmacharya: this yama talks about the importance of not making excesses. Originally he was referring above all to the issue of celibacy, but it can also be given meaning with regard to food.    

Saucha: this niyama means purity. In yoga the body is considered a gift to take care of, and therefore we have to provide nutritious food and avoid alcohol, tobacco, or any kind of harmful substance that will cause harm.    

Tapas: Finally, this niyama is about self-discipline. To have a healthy diet, it is necessary to have a certain level of discipline and not let ourselves be carried away by what we feel like in each moment or we will become slaves to our impulses.

Following these yoga foundations is a great way to change our mindset towards a better relationship with nutrition and our health.

This article was commissioned and brought to you by Tiger Nuts USA we do hope that you enjoyed it!