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Krystyna

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Everything posted by Krystyna

  1. If you're concerned about your iron levels, I'd just go to your doctor and ask to get a blood test done to check your ferritin levels. I have the opposite problem, very low iron. I've been taking a vegan iron supplement which has 26mg a day, but in the last two months my ferritin has dropped from 14 ug/L to 9!! (15-200 is the healthy range!) My diet has been pretty poor the last few months, but I thought the supplement would take care of it. Guess since it's non-heme, only a fraction of it was being absorbed. I've been advised to double it and go in for another test in a month. I'm also going to make sure Im eating plenty of iron-rich foods again. Good to know vega has a decent amount, may be good for someone like me, though I really don't like the taste.
  2. Hey Carrie this is a very common problem for women. Often our forearms and wrists are much weaker than what our legs can handle. I often have to stop and stretch out my arms if I'm holding weights while doing lunges or squats. My trainer advised me to make sure I'm not using the "death grip" when holding onto weights and also advised me to get strength training gloves. The gloves have helped, up to a point. Does your gym have a Smith machine? You could take some of that pressure off of your wrists by doing squats on that so that the weight rests beneath your shoulders instead.
  3. Just wanted to add - recently read an article about b12 in nutritional yeast. Red star and and twinlab are the only ones that carry b12 fortified nutritional yeast. B12 is also light sensitive so if its not in a black container than the b12 isn't going to do any good. If you look for non-dairy enriched drinks though, many of those have 50% b12 per serving. Personally, I take a vegan b12 suppliment daily just so i've got my bases covered.
  4. Not totally sure if it's been mentioned here yet or not, but I like to use pumpkin seed protein powder. It's by omega nutrition. About 10g protein per 50 calories. I find I can also mix it into my morning pancake batter, and just added some to some cookies I made. It doesnt have any weird sweeteners or flavours added to it, and is tastes pretty nuetral.
  5. I am indeed her! *wave* I saw some of your posts soon after I decided to join this community. Had no idea you were also into the whole fitness thing. I read your intro, it seems you and I basically went vegan at the same time too.
  6. I like to plan my meals ahead, especially when I'm training so I know that Im getting a good amount of protein. Here's an example of a day for me: Breakfast: spelt banana pancake, 1.5 scoops pumpkin seed protein powder mixed in. ~15g protein, 300 calories. Snacks: Simply bar, 18g protein, 150 calories. 2-3 fruit, vegetables. Or, smoothie made with soy milk, frozen berries, banana and pumpkin seed protein powder. Lunch: Veggie burger: 2 slices silver hills bread, 1 sol veggie pattie, approx. 1/4 avacado mashed up with 1 tsp olive oil, salt and pepper. ~420 calories, 24g protein Dinner: usually a stir fry of some sort. Heavy on the veggies. Tempeh or seitan for protein along with some brown rice, and a nice homemade sauce. Normally about 350-425 calories all together and 14-24g protein. I had been following this pretty well but have been going through a bit of a rough patch in life for the last week and a half. I've continued my workouts but have lost my appetite and have only really been able to stomach sweets. Apparently Ive been taking in far too few calories as I'm losing weight at a pace that is very unusual for me. I hope to get back on track diet wise though since I know that if I lose weight quickly, its easy to put it back on once life feels more stable and appetite has returned. As far as my strength training plans, here's one of the programs I follow. I mix them up a bit so Im not doing the same thing all the time: Functional trainer single arm squat-row. 27.5 lb. x 12 each side functional trainer wood choppers. 17.5 lb x12 each side Shoulder press. 25 lb barbell x12 repeat x3 Smith machine squats. 50 lb x12 Smith machine pullups. x 10 (or as many as I can manage) (not full pull ups, cant manage those yet) tricep dips x12 repeat x3 lat pulldown. 50 lb x 12 incline bench press. 35-40lb x 12 incline bench crunches, holding 10 pound weight. x 12 repeat x3 On cardio days I mix it up. Occasionally I do some high intensity interval training on the treadmill (1 min at 5.6mph, 1 min 7.7mph. repeated 5-10 times). I've been laying off the cardio for the moment because I dont need to speed up my weight loss at all right now.
  7. Hey everyone! I'm 24, from Vancouver BC and Ive been vegan for almost 2 years now, vegetarian for about 11 years. I made the switch to veganism after taking a history of the animal protection movement course and remembering why I decided to be vegetarian in the first place. Once I let myself look at the facts again, I put dairyand eggs in the "not food to me" section of my brain where meat also sits, and haven't had any trouble sticking to veganism. About 2 or 3 months after switching to veganism, I decided I needed a whole lifestyle overhaul. I wasn't going to be a chubby, lazy vegan. I gave up the computer games, and spent at least an hour at the gym everyday. I'm in much better shape now than I could have ever imagined I could possibly be in! I've developed such an interest in fitness and health that Ive even signed up to take a Fitness Theory course this year and hope that in time, I may be able to help other people achieve their own fitness goals. I go to the gym about 5-6 times a week now, but only started doing a really solid strength training program in January. Now I strength train about 3 times a week. Before January, I mostly just did group fitness classes (body sculpt, boxfit etc) because I liked the atmosphere and they did provide a pretty good workout. While I still find them fun, I got to a point where I wasn't seeing results anymore because I never knew what muscle would be worked and which would be neglected in what class. I signed up for group personal training and got a few strength training programs that I now follow consistently.
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