b12 vitamin

I made this guide for my mom because she is trying to eat more plant based! I hope this helps you too :)

Vitamins:
 
- B1 (Thiamine)
 - B12 (Cobalamin)
 - B2 (Riboflavin)
 - B3 (Niacin)
 - B5 (Pantothenic Acid)
 - B6 (Pyridoxine)
 - B7 (Biotin)
 - Folate
 - Vitamin A
 - Vitamin C
 - Vitamin D
 - Vitamin E
 - Vitamin K

Minerals:
 
- Calcium
 - Copper
 - Iron
 - Magnesium
 - Manganese
 - Phosphorus
 - Potassium
 - Selenium
 - Sodium
 - Zinc

B1: Maintains healthy hair, nails and skin and aids in mental focus and brain function.
-Nutritional yeast, pine nuts, soymilk, sunflower seeds, sesame seeds, green peas, asparagus, most beans, rice bran, watermelon, whole grains, macadamia nuts, artichokes, coriander.

B12: Red blood cell production, needed for optimal brain function to prevent depression and mania. Aids in digestion and improves iron uptake.
-Fortified almond milk, fortified cereals, spirulina, vegan protein powder and nutritional yeast. I just take a B12 tablet J

B2: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function.
-Whole grains, almonds, sesame seeds, spinach, fortified soy milk, mushrooms, quinoa, buckwheat and prunes.

B3: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function.
­-Chili powder, peanuts, peanut butter, rice bran, mushrooms, barley, potatoes, tomatoes, millet, chia seeds, whole grains, wild rice, buckwheat, green peas, avocados, and sunflower seeds.

B5: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function.
-Nutritional yeast, paprika, mushrooms, sunflower seeds, whole grains, broccoli, avocados, tomatoes, soy milk, rice bran and sweet potatoes.

B6: Aids in maintaining homeostasis, prevents anxiety by helping the amino acid tryptophan to convert to niacin and serotonin for healthy nerve function. Also helps ensure a healthy sleep cycle, appetite, and mood. Helps with red blood cell production and immune function.
- Almonds, chia seeds, peanuts, sweet potatoes, peanut butter, onions, oats, tomatoes, carrots and walnuts.

 B7: Converts food to energy, helps reduce blood sugar by synthesizing glucose, helps make and break down fatty acids needed for healthy hair, skin and nails.
- Almonds, chia seeds, peanuts, peanut butter, sweet potatoes, oats, onions, tomatoes, carrots and walnuts. 

Folate: Merges with B12 and Vitamin C to utilize proteins and is essential for healthy brain development and for healthy red blood cell formation.
- Spinach, beans, lentils, asparagus, lettuce, tomatoes, broccoli, avocados, mangoes, oranges, whole grains, basil, peanuts, artichokes, peanut butter, cantaloupe, walnuts, flax seeds, sesame seeds, cauliflower, sunflower seeds, peas, celery, hazelnuts, and chestnuts.

Vitamin A: Keeps skin healthy, improves immune system function and aids in the production of healthy blood and cellular function.
- All leafy greens, sweet potatoes, pumpkin, carrots, winter squash, wheatgrass, grapefruit, cantaloupe, red bell peppers, orange bell peppers, and goji berries.

Vitamin C: Helps fight inflammation, improves your mood, and helps fight off diseases and colds. Beneficial for skin, hair and nails and supports natural collagen function in the body.
- All leafy greens, all vegetables, all fruits, chestnuts, goji berries. Oranges, lemons, limes and fortified orange juice are the best sources.

Vitamin D: Helps with bone health, digestive health, overall metabolic health, and important in preventing muscle weakness, cancer and depression.
- All types of mushrooms, fortified cereals, almond milk, soy milk and the sun!!

Vitamin E: Protects your skin, fights the look of aging. It’s a powerful fat soluble antioxidant that helps protect cell membranes against damaged caused by free radicals. Helps with cholesterol.
- All nuts, all seeds, avocado, spinach, rice bran, wheat germ, whole grains, broccoli, mango, tomatoes, kiwi fruit, swiss chard, olives, mustard greens and asparagus.

Vitamin K: Helps with blood clotting to prevent excessive bleeding. Also helps prevent blood clots. Important for protecting our bones and prevents easy breaks and fractures.
-Kale, spinach, romaine lettuce, swiss chard, parsley, Brussel sprouts, broccoli, cabbage, blueberries, prunes, grapes and raspberries.

Calcium: For bone building, as well as responsible for proper muscle contraction, maintenance of the heartbeat and transmission of nerve impulses.
-Broccoli, Brussel sprouts, butternut squash, carrots, cauliflower, kale, sweet potato, chickpeas (hummus), lentils, pinto beans, black beans, kidney beans, fortified almond milk, fortified soy milk, whole wheat, fortified orange juice, orange and raisins.

Copper: Helps with bone and connective tissue production. Also helps produce melanin. Without it you can cause osteoporosis, joint pain, lowered immunity and helps absorb iron.
-Kale, mushrooms, sunflower seeds, pumpkin seeds, cashews, sesame seeds, chickpeas, prunes, avocado, and tofu.

Iron: Needed to make proteins, such as hemoglobin and myoglobin in the blood. It helps carry oxygen from our lungs to our tissues. Iron rich foods should be eaten with foods high in Vitamin C to help with absorption.
-Molasses, dark leafy greens like kale and spinach, tofu, whole grains, beans, nuts and seeds.

 Magnesium: Important nutrient for a host of regular enzymatic functions throughout your body. Helps with energy, insomnia, irritability, anxiety, lack of energy and fatigue, joint pain, low blood sugar, lack of concentration and PMS. 
-Oats, almonds, cashews, cocoa and cacao, seeds, all leafy greens, bananas, sweet potatoes, whole grains, beans and brown rice.

Manganese: Required by the body for proper enzyme functioning, nutrient absorption, wound healing and bone development.
-Hazelnuts, pecans, walnuts, almonds, cashews, pistachios, pumpkin seeds, chia seeds, sesame and flax seeds, whole wheat bread, tofu and beans.

Phosphorus: Required for proper cell functioning, regulation of calcium, strong bones and teeth, making of ATP, and helps with anemia, muscle pain, bone formation and weakened immune system.
-Pumpkin seeds, sunflower seeds, chia seeds, sesame seeds, flax seeds, Brazil nuts, tofu, beans and lentils.

Potassium: Important mineral for the proper function of all cells, tissues and organs in the human body. Helps with your nervous system and shin splints or locked toes.
-Lima beans, swiss chard, sweet potato, potatoes, soy milk, spinach, avocado, lentils, pinto beans and coconut water.

Selenium: Mineral that is needed in small amounts by the body to help regulate the thyroid hormones and support a healthy immune system. It is also an antioxidant that protects cells from damage due to free radicals.
-Mushrooms, couscous, whole wheat pasta, rice, oats, Brazil nuts, sunflower seeds, tofu and beans.

Sodium: Needed for proper muscle contractions, nerve transmissions, maintaining pH balance and hydration.
-Everything has sodium, don’t worry about this one. If you use table salt, you are good. (But don’t use too much or it will cause bloating). Drink lots of water when consuming sodium.

Zinc: Helps your body with carbohydrate metabolism, efficient production of testosterone to prevent estrogen dominance, helps enhance skin and nails, helps enhance your sense of smell, healthy growth, healthy eyesight, wound healing and your immune system. 
-Beans, legumes, nuts, seeds, oats, wheat germ, and nutritional yeast.

I’m poor. B12 and vitamin D deficiency runs in my family, as well as anemia. I have multiple allergies, PCOS, and depression/anxiety. I’m basically a walking poster-child for all the “why people can’t be vegan” excuses.

I’ve been vegan since 2005. I just went to my PCP and she said I was healthy. Stop using my real problems as your hypotheticals. You clearly don’t care about me, or people like me, and just want a half-assed excuse to shit on veganism.

Constantly losing focus while you study be frustrating. We will go through some of the top study tips that can allow you to focus and study effectively.

Remind yourself why
One of the key things that help us maintain focus no matter what, is by getting really interested in whatever we are doing. So find a way to make your topic interesting, relatable and practical in your life.

Remind yourself that you want to study to expand your worldly knowledge, to graduate, get into a field that you can flourish in, and provide some value to the world with your awesomeness. Also try thinking in metaphors and whatifs. It’s your mind, no one else has access to it, so think of wondrous things to make yourself want to devote the next few hours of your life to the task at hand.

Before studying

  1. Plan out what you want to accomplish and give yourself a time limit. For example, I will read 10 pages from my psych textbook in 30 minutes, or I will spend 1 hour researching the key words for my report.
  2. Get enough sleep. Ideally around 7-9 hours. If you sleep earlier, you may need less sleep, but please never do less than 6. Constant sleep deprivation is deteriorating for the brain and body.
  3. Eat foods that help you focus. Which include blueberries, green tea, avocados, spinach, kale, salmon, nuts and seeds. I often have a spinach, banana & kale smoothie with matcha green tea powder, but you can combine some of the ingredients in a quick sandwich if you like.
  4. Your brain mainly works on sugar, but you need to temper it with a protein or something with low GI, to reduce any blood-sugar problems which can lead to sudden tiredness. A quick way to find a a balance is to opt for a fruit or healthy smoothie.
  5. Be aware that if you study right after having a heavy meal the blood circulating around your brain reduces and goes to help with digestion, so you may feel less alert. Smaller meals can help.
  6. Take supplements that help you focus: fish oil, omega 3, Ginko Biloba, vitamin B12, Co-Enzyme Q10, and iron.
  7. Identify whatever distracts you and find a way to minimise it. So perhaps you can go to a non-distracting environment, if that is an issue. I prefer libraries or coffeeshops.
  8. Surround yourself with motivated people. If you can befriend the top few students in your class, or at least be on nicer terms with them, hopefully their studiousness will rub off on you.
  9. Have all the stationary and materials you need at hand.
  10. Set up a reward system, but avoid food as a reward as it can lead to an unhealthy relationship with food. Instead try a relaxing activity, or hobby. Pretty much any incentive you can think of that will help you cross the finish line.

While studying

  1. Prime - Spend 2 minutes skimming or figuring out what you will be going through.
  2. Drinking game - Keep a bottle of water or two next to you. Drink a cup or a half cup worth every time you get distracted for more than 5 seconds.
  3. Put distractions in their place - Write down any distracting thoughts in a small notebook. But remember it’s not supposed to act as your pretty bullet journal, but you can make another spread for if it you like. I made a small notebook the other day to write down quick thoughts that I would otherwise dwell on. It helps me direct my thoughts appropriately to what I’m studying, and still have those important ideas to refer to later.
  4. Motivate yourself - Write out exactly why you want to be a [insert awesome career position] in detail with examples. Keep that page or post-it on hand and look at it when you feel yourself losing focus. It can give you a motivational boost and can inspire you to keep going. Sometimes I like to visualise specific scenarios of how I could help people once my finish my studies.
  5. Take strategic breaks - Remove yourself from your study space and think of something else for a few minutes. You can get a snack, walk around, do a quick workout, look outside, and notice nature. Practice being present in the moment. Listen to of the world around you and get out of your head.
  6. If you feel you can not sustain your concentration on a task for too long, you may switch between two different yet equally important tasks. But try to do a big task for at least 20 minutes, you never know, by then you might like it. Some studies show, it takes 20 minutes to really get into concentrating on something.
  7. Reduce as many distractions as you can, including turning off notifications and wifi, putting you phone on do not disturb or airplane mode, and try blocking apps.
  8. Track how you use your time. I like the apps ‘Now and Then’ and ‘Moment’ for iOS. So you can see how much you have accomplished or slacked off.
  9. Write draft first. Edit and prettify later.
  10. If you’re in the final stage, focus on the fact that you have made it this far and that you’re almost done.
  11. Try to make it fun somehow, perhaps with strategies you used when you were a kid.
  12. Use as many senses as you can.
  13. Record your voice and say whatever you are reading or writing in different accents.
  14. Draw quick doodles next to whoever you are doing to help you remember it better.
  15. As long it’s not your first draft, feel free to use colourful pens, highlights and tape to keep you engaged.

After studying

  1. Revise whatever you have accomplished just before your break, by quickly skimming through your most recent notes or readings.
  2. Consequent revision schedule. The best way to remember what you have worked on is to revise it in specific intervals, after you have studying it. So after five minutes, in that evening before bed, the next day, at the end of the week and then in three weeks.
  3. Reward yourself, as long as you feel like you ended up accomplishing something you couldn’t before.

You can try out each step for two days each to see which strategies work best for you.

I hope these tips can help you, and feel free message me if you would like more details for one of the points :)

Cheap Vegan Essentials

Below is a short list of foods which I think should be in the basket of every new vegan when they go on that first vegan shopping trip. Prices will vary according to location, but in the vast majority of places these foods will be some of the cheapest items in any supermarket.  You can find a selection of simple recipes that make use of these items as their main ingredients here.

  • Rice: Rice is an extremely cheap and filling staple. A cup of rice contains roughly 45 grams of carbohydrates and 4-5 grams of protein. In an airtight container it lasts around 6 months. It is even cheaper when bought in bulk. 

  • Beans: Beans are one of the most accessible protein sources and have been a staple around the world for thousands of years. Just one cup of soybeans, for example, contains a massive 28.62 grams of protein, while even standard baked beans contain around 14 grams. They also contain lysine, which is missing from most other plant sources.

  • Chickpeas: Chickpeas can be purchased very cheaply canned, and in large bags in bulk if you’re willing to prep them yourself.  Each cup contains about 15 grams of protein, tonnes of fibre as well as magnesium and folate. 

  • Lentils: Similar to chickpeas, lentils can be bought canned or in large bags as bulk products. A cup of cooked lentils contains a massive 18 grams of protein, they also lower cholesterol, improve heart health and help stabilise blood sugar. 

  • Oats: Oats are very cheap, can be bought in bulk and have great shelf life. They are high in protein, fibre, and B12; they are even thought to help lower blood pressure and cholesterol. 

  • Cereals: Most cereals, especially supermarket’s own brand products are very cheap. Whole grain cereals like bran or oat based products are high in fiber, calcium and iron, and most are fortified with B vitamins.

  • Pasta:  Pasta is another great product to always have on hand, it is one of the least expensive items in any supermarket, can be bought in bulk and has a very long shelf life. Depending on the type, pasta can be a good source of fibre and carbohydrates; it is a high energy food and is very filling.

  • Potatoes: Potatoes are one of the cheapest foods available in most supermarkets, at an average of just $0.56 per pound. They are versatile, filling and despite their reputation as unhealthy, they are an excellent source B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid.

  • Sweet potatoes: Sweet potatoes are as versatile as white potatoes, are high in vitamins B6, C, D, iron, magnesium and potassium. They’re also a more balanced source of energy than white potatoes, as their natural sugars release slowly, avoiding blood-sugar spikes.

  • Noodles: Many varieties of noodles are vegan, they are very cheap and last a long time. Noodles are very filling and contain high levels of B vitamins, vitamin E, magnesium, iron, riboflavin, and calcium.

  • Nut butters: Depending on the type, nut butters can be purchased very cheaply and in large quantities. It has a surprisingly good shelf life, is an excellent source of heart healthy fats and is very high in protein. 

  • Falafel: Falafel is usually cheap to buy pre-made but it is even cheaper when made at home just using chickpeas and spices. It is filling, can be used to make great vegan burgers and is a good source of protein, fat and soluble fibre. 

  • Hummus: Though buying pre-prepared hummus is usually relatively cheap, it is far more cost effective to make your own in larger quantities, depending on the recipe you usually only need chickpeas, tahini and  lemon. 

  • Couscous: Couscous can be great in salad or as its own side dish, it is cheap to buy and is a convenient option since it is so easy to prepare. It is a good source of lean protein, dietary fibre and B vitamins. 

  • Tofu: Tofu has an odd reputation for being expensive, quite probably among people who have never bought it. Tofu has been a Chinese staple for thousands of years, it is now widely available in supermarkets and is far cheaper than comparable animal products, averaging less than $2 per pound. It is filling and is high in both protein and calcium.

  • Tempeh: Tempeh is similar to tofu in price and use, but has a different texture and slightly different nutritional properties. The fermentation process and its retention of the whole bean give it a higher content of protein, dietary fibre and vitamins compared to tofu, as well as firmer texture and a stronger flavour

  • Seitan: Seitan is made with wheat gluten and is extremely high in protein, as well as being one of the cheapest sources of protein per dollar when made at home and is around the same price as low quality beef in stores. It has a steaky texture and is very filling.

  • Frozen fruit/vegetables: Large bags of mixed frozen vegetables can be bought extremely cheaply almost anywhere. Despite popular opinion to the contrary, frozen vegetables are almost as healthy as fresh produce since they are frozen while fresh and don’t endure the loss of nutrients associated with long travel and extended shelf time. Frozen fruit like mixed berries can be a cheap way to prepare smoothies or dessert.

  • Canned fruit/vegetables: Having a few cans of fruit or vegetables around is always a good idea, things like canned peas or corn can be a side on their own, canned peaches or orange pieces are an instant dessert and canned tomatoes can be used to make sauces. 

  • Bananas: Bananas are one of the cheapest fruits available, especially when bought in bulk and deserve a mention based on their nutritional value and their versatility. They can be used in desserts, as a healthy snack and can be used to make cheap vegan ice cream.

  • Citrus Fruits: Citrus fruits like lemon, orange and limes are cheap to buy in bunches, especially when in season and can be eaten as a healthy snack or used as a cheap way to add flavour to existing dishes. 

  • Vegetable stock: Vegetable stock is good to have around for a variety of purposes; it will add flavour to any dish from gravies to soups and roast dinners. It is extremely cheap and relatively healthy if you go for a low sodium option.

  • Olives: Olives are a healthy source of fat, they are thought to have anti-inflammatory properties and contribute to good health health, as well as being good sources of iron. They can be bought in large jars very cheaply and can be a healthy snack. 

  • Olive Oil: Thought to be the healthiest oil to cook with, it is heart healthy and can be used to add flavour to a variety of dishes like pastas and salad.

  • Spinach: Spinach is often called a super-food in terms of nutritional content, it is is high in niacin and zinc, as well as protein, fiber, calcium, iron and a multitude of vitamins. You can also buy large bags of pre-prepared spinach very cheaply.

  • Kale: Kale has a different flavour and texture to spinach, but has similar uses. It is a great source of dietary fibre and is packed with nutrients, vitamins, folate and magnesium. Even a 500g bag should only set you back around $2.50. 

  • Bread: Many new vegans assume bread is off limits, but many breads are vegan. Even speciality loafs are very cheap considering the amount of meals they can contribute towards, and they can be a good source of carbohydrates and protein. 

  • Plant Milks: Plant milks have an undeserved reputation for being expensive, this is only in comparison to heavily subsidised dairy milks, though even then the price is comparable, in fact, some supermarket’s own brands are even cheaper. Plant milks are packed with calcium and are usually supplemented with vitamins B6 and B12.

  • Non-Dairy Spreads: Non-dairy spreads can be made form a variety of sources, from soy or olives to coconut oil. They tend to be comparable to dairy butter in terms of calcium, but without the unhealthy fats and cholesterol. They are usually priced similarly or cheaper than their dairy counterparts.

  • Peppers: Peppers tend to be very cheap to pick up in large bags, particularly bell peppers. They can be stretched over several meals, and can add flavour and texture to curries, stir fries and salads.

  • Nutritional Yeast: Seen as something of a speciality health food, nutritional yeast is actually very cheap, lasts a long time and is one of the best sources of vitamin B12. It has a nutty, cheesy taste, so you can use it in place of anything you’d usually sprinkle cheese on. It is also great in soups and when used to make “cheesy”, creamy sauces. 

  • Flax seeds: Each tablespoon of ground flax seed contains about 1.8 grams of  omega-3s. It is included in this list as they make a great egg substitute in baking, can be sprinkled on cereal, yogurt or oatmeal. It is cheap to buy, and even a small packet lasts a long time.
     
  • Dark chocolate: Dark chocolate is not only far healthier than milk chocolate, it is usually cheaper to buy in the same quantities and is far more filling. It is versatile for use in baking and desserts and is a healthy snack in small quantities.

  • Selected Produce: Fresh vegetables are not always expensive. Seasonal vegetables are usually cheap in most supermarkets, but some vegetables like carrots, turnips, onions, cabbage and cauliflower are inexpensive all year round, and can often be bought on offer or as “irregular” (but still perfectly edible) for even less.
     
  • Herbs and Spices: Having a range of spices on hand is always a good idea; things like cumin and garlic can add depth and flavour to simple meals and they last a very long time. Investing in a good spice rack and some curry powder will save you money in the long term.
Fitness Witchery: Essential Supplements

What’s up, my witches!? A lot of people have been asking for some fitness magick. I figured I could start with an easy to incorporate supplement guide for fitness witchery. I’m not a medical professional and do not claim that these suggested supplements are the end-all-be-all. Before you take any herbs or supplements, always check with your doctor about possible drug interactions and indications. All supplements should be taken in the dosage indicated for maximum benefit and to prevent overdose. (please note that minerals and fat soluble vitamins aren’t utilized by the body quickly and it’s likely you can overdose.)

In this post I wanted to go over the supplements I take to enhance my practice. I believe in getting the most out of your food but sometimes supplementation is necessary. These supplements aren’t synthesized by your body (except for vitD but we’ll get into that after) and you may be deficient.

The first supplement is probiotics. Probiotics are live neutral or beneficial bacteria and yeasts that maintain balance in the gut microbiome. Probiotics living in the gut boost immunity and strengthens the guts mucosal barrier while assisting digestive health. The amount of living probiotics in a supplement affect it’s strength. Probiotics can be found in fermented foods such as kimchi, sauerkraut, and yogurt (when indicated). Probiotics are more beneficial when taken with a prebiotic food such as one with soluble fiber. Magickally benefits: probiotics enhance physical and spiritual energy through symbiotic energy exchange. Think of it as billions of tiny beings offering up their energy to aid you because it’s also beneficial for them.

The next supplement up, Omega-3s. Omega 3 fatty acids are polyunsaturated fatty acids that come in the form of DHAs, EPAs, and ALAs. In a nutshell, DHA and EPA are found mostly in animal sources. ALA is plant sourced. There are plenty of vegetarian/vegan suitable sources such as flaxseeds, walnuts, algae, and sacha inchi (inca nuts). Omega 3s are essential in balancing out inflammatory Omega 6s (which are also essential but the typical diet consumes too much Omega 6). Omega 3s have also been linked to boosting mental acuity and energy. Magickal benefits: Omega 3s aid in boosting psychic ability and intuition. They also help boost your mind and energy for spell work. Take omega 3s with a meal for maximum absorption.

The next supplement is Magnesium. Magnesium is an essential mineral. It is utilized by the body and is an electrolyte used to regulate muscle and nerve functions. Magnesium helps muscles relax and if you experience ‘twitching’ while falling asleep, this supplement will help. Magnesium also helps with better quality of sleep and calms the mind. Magickal benefits: boosts healing magick during fitness and helps you to connect to a higher energy.

Vitamin D is the next supplement. Vitamin D is a fat soluble vitamin. Vitamin D is synthesized when the sun converts a precursor in our skin into vitamin D3 (cholecalciferol) which is then converted into calcitriol in our livers. Vitamin D is tauted to boost our immune system, our energy and enhance our mood (in the deficient). It has been recognized that many people (especially those in northern countries) are deficient in this vitamin due to lack of sun exposure. Magickal properties: Boosts healing magick and spells utilizing the sun. Also boosts emotional energies for spells that require it (such as love spells and banishings).

Next is Vitamin B12. Vitamin B12 is a water soluble vitamin. It is utilized by the body to aid in the metabolism of fats, proteins, and carbohydrates for energy. Being water soluble, it is expelled from the body frequently and if excess amounts are taken. Vitamin b12 is essential to me because I am vegetarian and its hard to find a food source. Most ‘vegetarian’ sources have been fortified with the vitamin. Vitamin b12 is said to boost energy, especially in those who are deficient. Magickal properties: ENERGY! Take vitamin B12 is you need a serious energy boost to spells or daily life.

Finally, my favorite supplement: Protein! Protein is macronutrient made up of chained amino acids. Proteins can catalyse biochemical reactions in our bodies. It is essential to building muscles in our body. Some people believe the calories consumed by our bodies trying to digest proteins speed weightloss. Proteins also keep us full and energized throughout the day. As a vegetarian, I get most of my protein through whey protein shakes, yogurt and eggs. Magickal properties: add strength to a fitness spell. Protein can also help us hold more energy for casting.

Thank you for taking the time to read the first part of magickal supplementation! If you’d like more posts about fitness witchery or have any questions/concerns, feel free to message me! Stay blessed everyone!

anonymous asked:

by any chance could you explain what happens in the brain when drinking too much make people forget what happened in the previous night?

So alcohol induced blackouts- when your memories from the night before are either fragmented or completely gone are caused by a large spike in Blood Alcohol Concentration (BAC). This often happens when we drink large quantities of alcohol very quickly, or if we haven’t eaten much that day- it’s also much more common in females. When our BAC rises quickly, a structure in the brain called the hippocampus is affected.

The hippocampus plays a crucial role in memory. More specifically, it helps the consolidation of information from short-term memory to long term memory. Now when we add alcohol to the mix, our hippocampus can’t do it’s job properly. Information in the short term memory can’t be transferred into your long term memory. So it’s not really a case that alcohol makes you forget, the (long-term) memory is never stored in the first place. 

When alcohol is consumed excessively, more lasting memory problems can be observed. Heavy drinking leads to your body absorbing less vitamin B12 which can cause memory loss symptoms sometimes referred to as ‘alcohol dementia’ which are generally irreversible. 

anonymous asked:

Do you think it's possible to go vegan if you also have food allergies or intolerances? I have reflux disease and a lot of other digestive weirdness and can't eat tomatoes or citrus or anything spicy at all really. Like even black pepper makes me sick. Would vegetarian food be super boring if you need to keep it pretty bland?

Hi Anon!

I think you could definitely go vegan, but you need to look into balancing what you eat. 
My mother has Reflux Disease (also called a Hiatal Hernia) and she has problems with some food as well, but not the same ones you have. She can’t have sun dried tomatoes or even eating too quickly triggers her condition. She eats dried pineapple (as it can settle the stomach) to help combat the symptoms. 

But back to Vegetarian/veganism - Can you do it? Yes! but you’re going to have to be careful. The biggest issues with Veggie diets (I'm talking vegan, vegetarian or plant-based) is vitamins and protein. This is more important for you as you can’t eat some foods. But every food has some combination of vitamins, minerals and protein you can eat a varied diet or supplement.

—->

Lets start with Protein. Protein for Humans is Derived from Amino Acids.

(Source: X)
Protein a hot topic when anyone discusses Vegetarianism or Veganism, but its actually not as big of an issue as people think. So long as you can get all 20 Amino Acids, in enough quantities, you won’t have any issues. Everything has protein. From the tiny pea to the mighty bread. Eating a varied enough diet will help you keep up on your protein. Depending on what your stomach has issues with you can augment your diet to adjust.

(Source: X)

 Nuts, Quinoa, whole grains and beans/legumes are great sources of multiple Amino Acids(But everything from kale to an apple has amino acids).

Vitamins -  There are some issues with vitamin deficiencies while following a Vegetarian or Vegan diet. The main ones people worry about are B vitamins (specifically B12) and Iron. But given your issue with citrus, you may want to eat more vitamin C heavy foods (such as Kiwi’s, broccoli or strawberries)

Iron is one that mostly female vegetarians/vegan worry about most given the monthly week-long purge of iron from the body. However, it can be a worry for Male vegetarians/vegans too. I myself Have adored spinach throughout my life and frankly eat so much of it I probably never need to worry about Iron. 


       How can you get Iron?

(Source: X)
               Spinach, Lentils, Beans, Kale, nuts, quinoa, fortified cereals, collard                  greens,  tofu and so on. There's many options and (I hope) many you                can eat. Look up: Vegetarian foods high in ____ and you’ll likely find                  something you like and can eat.

B12 is a vitamin that is commonly held to being only found in meat, but it is technically not the meat itself. B12 is a vitamin created by a type of bacteria (Source: X, X, X) that is found not only in the intestinal tract of people and animals but also on organics in nature. B12 can be found in natural water sources that are unfiltered (PSA I am not saying go drink lake/river water! Drink water that is properly cleaned please!!) and on plants we eat (before we rinse them off, but in very low quantities). Humans cannot create b12 that is absorbed back into our body, but we can absorb it from other sources. As Vegetarians and Vegans are not eating animals, I highly recommend you take a b12 supplement of at least 1000mcg a week to twice a week. B12 is necessary to your brain’s normal function.


For your worry of blandness, you can easily make food flavorful without eating what affects your stomach. Soy sauce, honey/maple syrup, mustard, garlic, ginger and so on. (hopefully some fo those are ok by you) Replacement cooking is something I think everyone should learn. Let’s take an example, You didn’t mention garlic so I’ll assume that’s ok for you to eat. You can use chilled oil and garlic and blend it together with a bit of salt to make a creamy sauce for pasta or potatoes. It’s super flavorful (although a bit higher in fat that of a tomato sauce equivalent but you can balance meals around it)

Overall, you should look at eating a varied diet, balancing what you eat for macro and micro nutrients while still avoiding the foods that affect your reflux disease. Make sure to make allowances for vitamins that you may have less of due to your reflux disease. I highly recommend MyFitnessPal (available on Ios or Android) to keep track of your nutrient intake as well as track your macros (Fat, Carbs and Protein).

Best of luck and I hope I answered your question! Feel free to reach out!

Vegan and Vegetarian Recipes!

Sam: Eating right, Cait is keeping me right and drinking plenty whisky

-Facebook 2015

I was brought up a vegetarian, didn’t eat meat until 24 years old. Cait is inspiring. Makes mean key lime.

-Twitter 2017

Cait: When you’re shooting for 10 months and you’re shooting 14 hours a day you can’t afford be sick, I mean I don’t think either of us has ever had a sick day. You just don’t get that luxury. But somehow Sam always gets sick, so I’m the one with the vitamin C, B12, the vitamin D… I try to keep him healthy.

-Emerald ComicCon 2017

anonymous asked:

I saw fasting posts and you commented on the headache thing so here's a tip: vitamin b12!!! It helps with vitamins the brain likes and supposedly increases metabolism

thanks so much for the tip, I’m sure it’ll be a life saver for my next fast ❤

How I lost 80 lbs in under a year

♡Fasted until dinner
♡Drank tons of black coffee
♡Drank tons of water
♡Took extra vitamins including b12 and D3
♡Lifted weights every day
♡Did a different form of cardio that I enjoyed so it didn’t feel like exercise (like playing basketball)

Minimalistic school glow up

Glow up for the studyblr minimalist. Tips on how to stay pretty, healthy and on top of your school work while being clutter free!

  • Skin - Glycerin attracts moisture and works as a primer. ACV restores skin ph. Salicilic acid (aspirin) and vitamin c (oranges lol) make your skin glow. Don’t use products with bad alcohol or any kind of fragrances.
  • Teeth - brush teeth with a powdered tooth paste. It’s better for your health (no additives to make it liquid) and better for the environment (more transportable). Add in baking soda or activated charcoal to give a whitening effect.
  • Makeup remover - taking off your makeup with oil is fine. 
  • Nails - Most nail polishes are toxic.
  • Hair - Sleep on a satin pillow case, only wash your hair with shampoo 2 times a week. Don’t brush, detangle with your fingers. Protect the ends of your hair with an oil. For shiny hair, rinse with ACV. 
  • Shaving - first scrub with sugar and olive oil then use coconut oil for shaving. Mens razors are better and cheaper.
  • Sun protection - most sun screens are toxic. Zinc cream doubles as an UVA filter. Products like shea butter have a low SPF, carrot oil has a high SPF and you can actually make it yourself. 

  • Health - Heal your gut. Start with taking probiotics and eating at least 500 grams of (raw) vegetables a day. Like eat a bag of carrots every day.
  • Vitamins - Wake up with the sun and go outside at least half an hour a day to get your vitamin D. Other supplements  you should considerate are vitamin b12, magnesium and zinc. 
  • Exercise - Work out everyday. 
  • Cheap diner ideas - wraps with beans and lettuce; coconut milk, curry paste, vegetables and rice with nuts; zucchini noodles with carrot and (white) beans; chili with tortilla chips. Lots of herbs.
  • Garden - growing your own herbs and vegetables like radish is cheaper and healthier than things from the super market.
  • Frozen - buy frozen food, it’s is cheaper and healthier. 
  • Stationary - All you need for college is a your planner/bullet journal, markers, a pen and one notebook for all your subjects. Just start an index so you have a place where you can find exactly what you need. 
  • Digital - Type up your notes every day on your laptop. 
  • Apps - Use OneNote, pocket and Mendeley. 
  • Desk - only put stuff on your desk you actually need. I have all my stuff in a transportable cart so I can place it near my desk and when I go to sleep I put it next to my bed. 
  • Take five to ten minutes before studying to go through everything on your desk and take off anything that you are not immediately using to study.
  • Don’t keep stuff from previous semesters - you don’t need it! “I should look up that paper from three semesters ago…” said NO ONE EVER.
  • Clothes - 10 t-shirts, 2 jeans, 2 shorts, 2 jumpers, 1 cardigan is enough. Use the time you needed to pick your clothes 
  • Shoes - one pair of boots, one pair of sandles, high heels and sneakers is more than enough. 
  • Socks - buy the same pairs of socks, you don’t have to roll them up. Just toss ‘em in the drawer.  
  • Shopping clothes - don’t buy anything. Only if you love it. And if you love it, buy more of it. Like if you love a t-shirt, buy it in another colour. And whenever you buy a bra, buy more than one piece of panties that match.
  • Shopping in general - don’t buy stuff. Spend your money on experiences like getting drunk, thank me later lol. If you don’t drink just go to the zoo or something like that. 
  • Washing - just wash your clothes by hand they’ll look better in the long run. Also buy one bowl, one glass, one… you name it. 
  • Social media - don’t use it. Don’t browse on your phone. Delete every account you don’t necesserily need, except your tumblr. 
  • Dorm - If you’re moving, get one bed (or just a mattress), a desk, a lamp and a chair and some place to store your clothes. And a plant or two. Everything else is extra. If you want to decorate, just change your wallpaper. 
  • Clutter - makes you stressed. College is already stressful enough. Declutter. Throw away duplicates. 
  • Selfies - clutter your phone. They don’t have any purpose. Take photos of special moments with your friends instead.

Good luck xx

anonymous asked:

I just turned vegan and my parents are a bit worried about me not getting enough vitamins. Do you tale any supplements? How could you incorporate B12 vitamin in your diet naturally?

It’s not easy anymore to get a quality amount of b12 naturally. Animals are supplemented so everyone (not only vegans) should take a supplement.

I only take b12 as you can get EVERYTHING else from plant based foods! Check out my videos that have the cronometer info in it (in some lets get fits and what I eat like this: https://youtu.be/EOvC0UdzzQg )

Just google and checkout nutritionfacts.org and eat enough food and you should be okay! Get a blood test if you are curious too!

anonymous asked:

i loved ur video and showed it to my parents, but they asked about vitamin b12? how do i get that?

I didn’t talk about b12 in the video because there are so many others out there about it. Such as “bite size vegan” :)

But here is b12 broken down so you can tell your parents. B12 is a bacteria found in 2 places, soil and inside our/animals bodies… in nature we would get b12 from the same place animals get it, from the soil on our fruits and veggies and in our water. However over time we have destroyed our land and b12 is lacking in our soils, plus we wash and sterilize everything so all traces would be lost. Animals also aren’t getting enough from their food, so they are supplemented with b12 as a standard practice around the world. That way they can still sell the meat as “b12” rich.

Rather then eating meat that has been supplemented, we should just take b12 supplements ourselves. Also it’s hard to know how much b12 you are getting even if you do eat meat, so everyone should be supplementing!!

:)

anonymous asked:

How would one be a vegan when they really dislike vegetables? I know that sounds stupid, but I'm already a vegetarian for hating the taste of meat. I struggle to get enough iron and protein, even with milk and eggs. I've tried plant sources of protein and iron like spinach, quinoa, and pumpkin seeds, but my sense of taste/smell is so hypersensitive that I find it near impossible to eat vegetables. I try to force myself, but it's just so hard. Any advice?

It doesn’t sound stupid at all! I was extremely picky before I went vegan and the only vegetables I would eat were peas and corn. That’s it. I hated most vegetables, and I still despise very common plants such as onions and bell peppers. Seriously. I will wish death and demise upon anyone who tries to give me onions or bell peppers.

As far as taste goes, the longer you go completely plant-based, the more your taste buds will change. I know that sounds cheesy and weird, but I promise, it’s absolutely true. I used to need to heap sugar and salt on EVERYTHING. Now, I don’t even own sugar (I think I have maple syrup in the fridge) and I only have salt for when I need to gurgle it. I like a lot more vegetables now, including Brussels sprouts, asparagus, and even kale.

Milk and eggs can cause some problems such as too much cholesterol and inducing mucus in the sinuses (that was my big problem when I ate dairy, as I’m very prone to sinus and ear infections). From a health perspective, dairy and eggs aren’t worth the pus and contaminants you’re getting in return. And from an ethical perspective, dairy and eggs are probably the cruelest industries, so cutting them out when you can is very, very worth it.

As long as you’re eating enough calories, and you don’t have any sort of genetic anomaly, you really should be getting more than enough protein. Most people on a standard Western diet actually get twice as much protein as they need, and that can be very harmful to the kidneys. Too much iron can be unhealthful as well, so unless you suffer from iron-deficiency anemia, I would actually be more concerned with going overboard with protein and iron than anything else (unless you have a medical condition or you have menstruation cycles). And if you are truly worried, you can always buy a plant-based protein powder and make daily shakes (or just dump them into water and drink them like that if you’re like me and don’t have the time/energy). Getting blood tests every few months is also very helpful, and can tell you if you really are protein or iron-deficient.

I’ve been vegan for 12 years, and the only vitamin deficiencies I’ve had were with vitamin D and vitamin B12. Vitamin D because I can’t go outside (heat and high pollen count), and B12 because I didn’t supplement for years and vitamin B12 deficiency runs in my family. You really do need to buy a vitamin B12, not because it comes from meat, but because it’s created by soil bacteria and archaea. And with modern farming practices, we no longer eat vegetables straight from the dirt, therefore we need to supplement. Even non-vegans eat B12 supplements, but they do it through animal feed and B12 shots given to farm animals, rather than through the supplement itself. And I don’t know about you, but I’d rather get B12 directly from the lab rather than through animal feed. :)

If you’re really concerned about iron and protein, all I can say is legumes, legumes, legumes! Bean and lentil it up! Seriously, you can’t eat too many of these guys, and you should honestly be eating them at nearly every meal. Personally, I’ve found black lentils to be my favorite (I’m really picky when it comes to my legumes). Find what you normally eat, especially anything soup or pasta-based, and just add canned beans or lentils to it! Chickpeas are also great, and you can add hummus to basically any type of sandwich (or use it as a dip like I do).

Tofu is also a fantastic source of protein and iron, and soy milk is by far my favorite plant milk because it has the highest concentration of iron and protein. If you don’t have a soy allergy, soy is the way to go. People will falsely claim that estrogen-like isoflavones in soy will give you “breasts" and will “feminize” those who eat it, but there is actual estrogen and progesterone in dairy milk. Not only that, but soy can help lower breast and prostate cancer risk, and the same cannot be said with dairy (quite the opposite, actually, as breast and prostate cancer has been strongly linked to dairy). (x) (x)

Do you find it easier to eat ingredients separately? That’s what I do. I don’t like nuts, seeds, or fruits when they’re cooked into things, but I enjoy eating them raw as snacks. Lately I’ve been on a blueberry and walnut kick, where I will eat a bowl of blueberries and walnuts (separately), and I swear it’s helped bring my inflammation down. Plus walnuts have lots of protein.

The wonderful thing about plants - there’s such a huge variety. You can keep searching until you find a few that you like. That’s basically what I do. I’m still a fairly picky vegan, and I don’t make very much money and I don’t know how to cook, but I’ve made it work for many years. You just gotta find what works for you.

Here are some resources for ya! I hope they help!


Vegan on a Budget: 17 Easy & Affordable Recipes

Seven Day Meal Plan

Switch & Ditch (Meat and Dairy Alternatives)

Build a Meal

What Your Plate Should Look Like

Iron-Rich Foods

Protein Powerhouse

25 Delicious Vegan Sources of Protein

Plant-based vs. Meat-based Iron

Iron in the Vegan Diet