workout was difficult today but I know it's my own fault for not fueling myself.
1 hour hard cardio (500 burned--realistically probably actually 350-400)
20 minutes weight lifting arms/chest/back: 5 different machines 3 sets of 15 on each one
50 walking lunges with 10 pound dumbbells in each hand
My arms felt so weak today. They were burning so much and I was doing the same amount of weight that I've been doing for awhile.food:
vitamins aren't food but to help with the absorption of my vitamins, I ate 1 tbsp of organic peanut butter
2 B Complex vitamins-I don't think the ones I have are vegan but I have a huge bottle. I'm going to finish them and not let them go to waste
400 mg Magnesium
1000 mg Acai
600 mg Calcium
400 IU of Vitamin D
Meeting my mom for a lunch in a bit for sushi. I told her I was really struggling which is why she is meeting me. Of course, I'm getting veggie sushi--no worries there.
getting the green peace roll--can't remember all the vegetables in it but it is yummy!
tbc-I'll be back later.
I picked up a magazine that's really vegan friendly from the local health food store. I loved it. It's called DeliciousLiving and they had tons of vegan and vegetarian recipes along with a lot of great articles about vitamins and how there are certain vitamins we should take for optimal health even if we have a perfect diet. That's why I started taking magnesium.
The article said Fish Oil was really good too. I used take fish oil all the time because I have heart problems due to my eating disorder and I still have alot. I feel like I should take it because the fish for these pills have already been sacrificed and I bought them a long time ago when I wasn't a vegan.
If you think you don't need vitamins like these, here's the preface of the article:
"If you consistently eat a balanced, whole foods- based diet, do you really need to take supplements? If you're aiming for optimal health as you age, the answer is yes. Beyond a high quality multiviamin, which many experts recommend as a sort of nurtrional health insurance, a handful of supplements help fill in important gaps. 'Americans are often eating a lot but not getting enough,' say Robert Bonakdar, MD, of the Scripps Center for Integrative Medicine and editor of The H.E.R.B.A.L. Guide
(Lippincott Williams & Wilkins, 2010). Shortfalls in essential nutrients tend to increase inflammation in the body, a state that is linked to a number of diseases, Bonakdar say. So what are the top supplements to add to your routine? Here are our experts picks."
"These healthy essential fatty acids support brain function and tame inflammation in the body. Supplementing daily with at least 1000 mg of omega-3 efa's may help prevent heart attacks. EFAs also may help slow aging, a recent study found that people with the highest blood levels of omega 3s had the least chromosome damage, a marker for aging and age related disease. By improving brain receptor function, omega 3s help protect the brain from stress.
Flaxseed and plant based sources are beneficial but experts put fish oil first because of its brain supporting docosaheaenoic acid (dha).
"Americans get significantly less of this mineral through foods than they did 100 years ago, partly due to soil-nutrient depletion. Some gastrointestional diseases, diabetes and prolonged stress also may cause deficiency. Your body requires magnesium to absorb calcium so it's CRUCIAL to bone health
. Also essential for muscles and nerves, hearth health and metabolism, magnesium may decrease heart attack risk in older men."Coenzyme Q10:
"CoQ10 healps produce energy in the mitochondria of cells. Because the heart is one-third mitochondria, coQ10 is particularly crucial for heart health. As you age, your body naturally makes less CoQ10 so supplements are vital after age 50 (and useful before then) for supporting cardiac perfomance. What's more, cholestoreol lowering statin drugs may decrease the body's coQ10 levels. According to Bonakdar, people who suffer from headaches may also be coQ10 deficient. "
"A powerful antioxidant extracted from the curry spice turmeric, curcumin boasts natural antibiotic abilities and powerful anti inflammatory and antir arthritic effects, says Rountree. It also protects against heart disease, may help prevent several cancers, and reduces the risk of neurodegerative diseases such as Alzheimer's, he says. It may reduce the production of pain causing chemicals in the body too. "Vitamin D:
"Deficiency in vitamin D-estimated to affect more than 70 percent of Americans--can increase your risk of mortality from many causes, including heart disease and cancer. Why? Vitamin D plays a crucial role in the body's ability to fight disease.
. A recent study found that vitmain D helps activate 'killer' T cells. Its also critical for bone health . Concerns about skin cancer tisk have contributed to deficiency because we block D promoting rays with sunscreen."
Note the article says Vegans should take Vitamin D2 because D3 is derived from lanolin, the oil in sheep's wool.
If anybody need more information about any of these, the article has info about the best form, the doses, and how to take them. Example--Vitamin D is fat soluble and only absorbed if you take it with fat in your stomach too so do what I do, take it with a tbsp of peanut butter.
There's another article in here that I really enjoyed too about the best vegetables, fruits, beans & legumes, grains, nuts & seeds and well, animal protein which is a moot point for us so I'll leave that bit out.
The article names the best foods in each category, says what nutrients you get from each food then tells what the 'health boosts' are. Which is just where they say what it does for your body and what types of diseases the food helps prevent. I'm only going to list the foods but if any of you have questions about the other two categories let me know.Top 6 Vegetables
1. Dark leafy greens: mustard greens, watercress, kale, turnip greens, collard greens, spinach, Swiss Chard and Arugula.
2. Bok Choy
3. Brussel Sprouts
5. Bean sprouts
6. Red bell peppersTop 5 Fruits
2. Pomegranate juice
5. RaspberriesTop 4 Beans and Legumes
2. Black Beans
3. Adzuki beans
4. Red kidney beansTop 5 Grains
2. Brown Rice
3. Sprouted Grain Bread
5. QuinoaTop 5 Nuts and Seeds
1. Brazil Nuts
2. Sunflower Seeds
4. Sesame Seeds
5. Pumpkin Seeds
Just thought I would share!!! Tell me what you think please! Would love to get a discussion going in here!