Zuzana Fajkusova - Plant Powered Athlete

Satisfying Vegan Meals to Fuel
Your Active Lifestyle

Written by Zuzana Fajkusova and
photographed by Nikki Lefler

Founders of Active Vegetarian

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Copyright 2020 Zuzana Fajkusova

First published in 2020 by

Page Street Publishing Co.

27 Congress Street, Suite 105

Salem, MA 01970

www.pagestreetpublishing.com

All rights reserved. No part of this book may be reproduced or used, in any form or by any means, electronic or mechanical, without prior permission in writing from the publisher.

eISBN 978-1-64567-029-2

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Library of Congress Control Number: 2019951269

Cover and book design by Molly Gillespie for Page Street Publishing Co.

Photography by Nikki Lefler. Photos by Jenna Jones

May all beings everywhere be happy and free, and may the thoughts, words and actions of my own life contribute in some way to that happiness and to that freedom for all.

This book would not be possible without my amazing partner, Nikki Lefler. Your continued support, endless creativity, love and inspiration has been my driving force since 2010 and probably long before. I feel blessed to share this journey with you. Thank you.

All life on earth emanates from the green of the plant.
Jay Kordich

Todays world of fitness and nutrition can be very confusing and misleading. Authors, companies and products continue to complicate things and promote a shortsighted approach to health. We have been conditioned to go after six-pack abs and overnight miracles without putting in much effort. Many people would do anything to reach their goals, even if it means sacrificing their health and longevity. High-protein, low-carb diets, expensive supplements, products that claim to burn fat while you sleepsure, some of these could deliver results, but at what cost to your health?

The only way to build a healthy, active, muscular and lean body is through eating and living naturally.

Plant-based diets are becoming popular these days and rightfully so. Elimination of animal protein, refined and chemical-laden foods gives you the potential to shed excess weight, build strength, increase energy and dramatically improve your health and overall well-being. But only if done right! Eating processed food (even if its labelled vegan) is not the answer! Vibrant health and peak athletic performance are impossible if youre eating processed food. If you are interested in eating a healthy, sustainable plant-based diet that supports your active lifestyle, this book will help you get there.

Whole, organic plant-based foods have the most amount of nutrition and the least amount of calories. These foods are living and come packed with vitamins, minerals, enzymes and antioxidants that are essential for optimal health and peak athletic performance. Living plant foods are also alkaline-forming, which helps reduce inflammation as well as enhancing bone health and immunity, among other amazing benefits.

• Less digestive stress
• Improved energy levels
• Diminished cravings
• Faster recovery from exercise
• Reduced body fat
• Greater ability to build healthy muscle tissue
• Increased strength and stamina
• More restful sleep and less need for sleep
• Enhanced memory, mental clarity and power of concentration
• Ability to focus more clearly
• Better and younger-looking skin

Its common knowledge these days that fast food (e.g., burgers and fries), junk food (e.g., potato chips), processed carbohydrates (e.g., white bread and doughnuts) and sugary drinks (e.g., soda) are not the kinds of food you want to eat for weight loss, health and athletic performance.

However, many people are still unsure of what a healthy diet is supposed to look like. Are carbs good or bad? Do I have to fast for most of the day to lose weight? Should I be putting butter in my coffee? Conflicting messages by companies and self-proclaimed experts (with convincing social media messages and big advertising budgets) are contributing to nutritional confusion that is leading the consumer down a dark rabbit hole.

So many athletes and weekend warriors are making the costly mistake of consuming the wrong kind of food. Instead of supporting their bodies and the work they put in during training, they jeopardize their health and hinder their performance. Personally, I had to learn the truth the hard way. When I began my fitness journey back in 1995, I followed the recommendations from popular books and magazines that emphasized the importance of eating lots of protein, preferably from animal sources. After several months of training hard, drinking protein shakes and eating a clean muscle-building diet, I started to experience some unpleasant changes in my health. I stopped menstruating and was dealing with acne and a skin rash that was affecting my self-image. I also felt tired all the time, and it took a tremendous amount of effort to get through my training sessions. Then in 1996, I became a vegetarian after learning about the inhumane practices that are often involved in raising animals for food. I began with eliminating meat from my diet and replaced it with eggs, dairy, tofu and vegan alternatives. Shortly after that, I noticed a slight improvement in my health.

My energy levels improved and the skin issues got a little better. However, my hormones were still out of balance, and a year of strict dieting had led me to an unhealthy relationship with food. I knew that what I was doing was not working, but I was not willing to give up. I was determined to find a way to fuel my bodyto not only support my active lifestyle and help me accomplish my physical goals, but also to allow me to be as healthy as possible and at the same time honor my core beliefs. Thats how the Plant-Powered Diet was born.

I have dedicated the past 23 years of personal studies to understanding how the body works and how to make it perform at its best. What I have found over and over again is that living plant-based foods are pure medicine for the body, mind and spirit. Whether youre a competitive athlete, weekend warrior or someone who simply wants to feel and perform better in the gym, at work or at home, switching to a diet centered on fresh fruits, vegetables, herbs, nuts, seeds and whole grains can have a profoundly positive impact not only on your health and performance but also on the environment. The Plant-Powered Diet creates a shift in the way we think, feel, behave and interact with our planet. To me, thats a win-win situation. Wouldnt you agree?