Sivan Berko - Sprouts Strong: The Full Sprouting Guide for Building Muscle and Maximizing Your Growth on A Plant Based Diet

Sprouts Strong

The Full Sprouting Guide for Building Muscle and Maximizing Your Growth on A Plant Based Diet

Sivan Berko

Copyright 2015 Sivan Berko

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the author.

This report has been written and published strictly for informational purposes, and in no way should it be used as a substitute for consultation with a healthcare professional. You should not consider educational material herein to be the practice of medicine or to replace consultation with a physician or other medical practitioner. The author and publisher are providing you with information so that you can choose, at your own risk, to act on that information. Neither the publisher nor the individual author(s) shall be liable for any physical, psychological, emotional, financial, or commercial damages, including, but not limited to, special, incidental, consequential or other damages. Our views and rights are the same: You are responsible for your own choices, actions, and results. Please consult with a legal health professional for consultation. The author and publisher urge all readers to be aware of their health status and to consult health professionals before beginning any health program.

Table Of Contents

I want to thank you and congratulate you for downloading the book, Sprouts Strong.

This book contains proven steps and strategies on how to grow delicious and nutritious sprouting grains, seeds and beans.

For those who are interested in improving their fitness and increasing muscle mass, nutrition is almost as important as a proper exercise routine. While the conventional diet calls for increasing consumption of meat, dairy and other animal products, medical research suggests that this increases the risk of developing cancer and cardiovascular disease. Fortunately, it is possible to increase muscle mass and improve fitness levels with a purely plant based diet. Sprouts should be considered an integral component of this type of diet, offering a massive vitamin and mineral boost in a very small package.

Certain grains, seeds and beans from certain plants are an excellent addition to a healthy balanced diet. These small unassuming seeds contain the potential of a whole plant. Seeds contain three edible parts; the bran, endosperm and germ. The germ is essentially a plant embryo, which feeds on the endosperm as it grows. The bran also provides additional nutrients to help the seed in the growth cycle. Until the seed is ready to germinate, it has certain growth inhibitors which keep it from sprouting. However, once the sprouting process begins there is enzyme activity which neutralizes the growth inhibitors and transforms the starch of the endosperm into more simple molecules which are easily digestible.

This means that when grains, beans and seeds have begun to sprout, they offer all the goodness of whole grains but are far more readily digestible. Additionally, sprouting increases the bio-availability and amount of nutrients, making them the perfect food choice for those looking to gain optimum nutrition in their diet.

This guide aims to showcase the potential benefits of incorporating sprouts into your diet and why they are a great choice for encouraging the building of muscle mass. Within the guide, you will learn the health benefits and fitness benefits of eating sprouts, in addition to learning the basic principles of sprouting. You will also find detailed notes on how to store your sprouts and minimize digestion issues. In the back of this guide, you will also find some delicious and inspiring recipes to create with your fresh homegrown sprouts.

Thanks again for downloading this book, I hope you enjoy it!

Many of us would like to get more nutritional value from the food that we eat. Sprouting grains are a great way to get essential nutrients into our bodies. It also helps that they are tasty to eat and can be added to virtually any meal, even a humble sandwich. Sprouted grains have numerous health benefits when consumed regularly including:

Improved Glycemic Control

Having stable blood sugars is extremely important, especially if youve been diagnosed with diabetes or pre-diabetes. The high fibre content in sprouted grains can slow down the rate that the body breaks down sugars. This can be vital in avoiding sugar spikes. As an example, a study in Japan published in the Journal of Nutritional Science and Vitaminology observed six men and five women that had been diagnosed with pre-diabetes and type 2 diabetes. They were randomly assigned a diet of white rice or sprouted brown rice which was consumed three times per day. After an initial two-week period, the subjects switched their diets. The results showed that the blood concentration levels of fasting blood glucose, serum total cholesterol, traicylglycerol and fructosamine were all significantly improved on the sprouted brown rice diet, but they didnt improve at all on the white rice diet. This shows us that a diet using sprouted brown rice can be beneficial in controlling blood sugar.

Lower Blood Pressure

Research has shown that people that regularly consume sprouted buckwheat experience a reduction in blood pressure levels. This is thought to be due to the wonderful antioxidant properties that this sprouting grain has. A good example of this is a study carried out by Korean researchers published in Phytotherapy Research. The scientists fed germinated buckwheat extract and raw buckwheat extract to two separate groups of hypersensitive rats for a period of five weeks and then compared the two groups. Both groups of rats had significantly lower oxidative damage in their aortic endothelial cells. However, the rats that had been fed the germinated buckwheat also had lower systolic blood pressure. The conclusions showed that germinated buckwheat extract has an antihypersensitive effect and it can also protect arterial endothelial cells from the effects of oxidative stress.

Increased Liver Function

Many people that suffer from cirrhosis and fatty liver disease have experienced a change when incorporating sprouting grains into their diet. It is believed that this is because of antioxidant compounds such as quercetin that have anti-inflammatory properties. Regularly consuming sprouting grains can lead to having a healthier liver and preventing the onset of liver related conditions. A study was carried out by Korean researchers that was later published in Phytomedicine. Buckwheat was sprouted for 48 hours and tested on mice that had fatty liver disease which can lead to liver failure. The buckwheat was found to be very potent and the mice had a significantly reduced fatty liver after only 8 weeks. The additional sprouting period had increased the concentration of rutin tenfold and the level of quercitin had also increased. Both rutin and quercitin are known to have incredible anti-inflammatory effects.

Improved Cholesterol Levels

Sprouting grains contain high quality fiber which can help to reduce the risk of developing heart disease. The fiber lowers the level of LDL cholesterol which is bad for us and raises HDL cholesterol which is good for us. An excellent study was carried out on this phenomenon by a Korean research team that was later published in the Annals of Nutrition and Metabolism. Rats that had been fed a high cholesterol diet were divided up into four groups. The first group were fed sprouted giant embryonic rice. The second group was fed regular giant embryonic rice. The third group was fed conventional brown rice. The final group was fed as a control group on their regular high cholesterol diet. The findings showed that the rats that had eaten the sprouted rice experienced a rise in the level of HDL (good) cholesterol. This led the team to conclude that the consumption of the germinated giant embryonic rice helped to lower the risk of atherosclerosis cardiovascular disease.