Vitamins for Wellness

upon waking:
8oz ice water with lemon

breakfast:
1 apple with 1 Tbsp natural peanut butter
16 oz Crystal Light Green Tea

snack:
7 pretzels with 1/2 Tbsp hummus

lunch:
orange/yellow bell pepper and baby carrots with 1 1/2 Tbsp hummus
1 peach

snack:
small handful either raisins or craisins AND
small handful either pecans, walnuts or almonds

dinner:
1 boca burger, cooked in less than 1 Tbsp olive oil
1 1/2 C romaine
red/orange/yellow bell pepper
*maybe* some home made guacamole

dessert (only a couple times a week):
1 sugar-free Popsicle

the only beverages i’ll have are water and Crystal Light (mostly green tea, but maybe some lemonade or something). i’ll also be taking a multivitamin and a b-12 vitamin every morning, as well as taking a fiber supplement (i’m vegan, so i need the vitamins).

as for workouts, i’ll be doing between 30 minutes and an hour of cardio each day (treadmill at an incline, elliptical, stair step machine, or bike) and i’ll be doing between 15 and 25 minutes of weight training every day, alternating muscle groups each day (bowflex and free weights).

as of now, i’m 16 years old (haven’t grown in 3 years, so i’m pretty sure i’m done), 5′1” and 140 pounds. how much weight will i lose if i stick to this diet? is there anything i should add/take away? what exercises burn the most fat? what are some good toning exercises for thighs/butt/abs?

thanks in advance. y’all are loved.

In the Vegan diet there is a concern the individual may suffer from Vitamin B-12 deficiency. What precaution could be made in order to avoid this problem?

a.)Take a Vitamin Supplement
b) Purchase Fortified Soy products/Fortified Cereals
c.) Prepare foods with Olive Oil
d.) Answers a and b

And my other question is how is a DASH diet and a Vegan Diet the same?

a.) It’s a diet rich in fruits and vegetables
b.) It’s a diet low in saturated fats
c.) It’s a diet rich in animal products
d.) Answers a and b

I’ve been feeling kind of bloated lately, so I was reading up on detox diets and came across one that spoke of eating only fruits and vegetables for three days.

Would it be alright and beneficial to my health if I were to eat fruits and vegetables (and drink plenty of water, of course) for 3 days?

for example, i would have a banana or organic apple sauce for breakfast, a cup of fruit salad (watermelon, melon, cantaloupe, strawberries) for lunch, and maybe 2-3 cups of carrots and broccoli OR stir-fry tofu with peppers and such for dinner. I also would take my multi, b-12, biotin, and omega-3 vitamins and drink at least 8 cups of water a day (I usually drink more then that).

Also, I’ve been a vegetarian for 2 years and I recently made the switch to being on a vegan diet. I’m 15 and I weigh 123 while being 5′4
it’s just a detox; it’ll last for 2 1/2 to 3 days
this detox isn’t far from my everyday diet. i normally eat this plus pastas, oatmeal, lentils, black beans, and rice

recent is less then a month
my mom and I use organic substitutes for those oils and such. and my vitamins are organic, i’m pretty sure. my mom makes me take them anyway though,

Would somebody please tell me what IMPORTANT minerals and vitamins and protein we really get from meat that we cant get from a vegan diet. (other than b-12)…. I mean real serious answers with real back up and sources. Not off the top of your head or something that you think you know.

Also, are those really the only place you can find them. I am so tired of these meat eaters coming to the vegan boards and bashing Vegetarians and vegans saying you HAVE to eat meat to be healthy. I want real thought here, because I have been a vegan for almost 10 years and I know the answer…but do you?

And how many meat eater know as much about their diet as a vegetarian or vegan,
For the meat eater:
Where do you get your foliate, calcium, your iron and magnesium, Vitamins A, B’s, C and D from? Other than a Pill?
I am not asking for my knowledge, i am a very healthy, educated vegan. I am asking to start a healthy conversation with meat eaters and Vegans. Hopefully :~)
Yes people where born with teeth to eat meat and digest it too. But….. just because we have the means doesn’t mean we should. We have hands and the capabilities to murder but that doesn’t mean we have the right too do that. We where also born with a consciouses and ability for forethought and compassion for other living things, that we should use… that’s something to think about. Right?

ps. Remember… I am not trying to force my beliefs on you…I just want an open conversations about this… :~)

I’ve been vegan for little over a month now and have experienced a loss of about 6-7 pounds, which I know is drastic in a month. I weigh 109 and am about 5′4”. Additionally, my hair seems to be be falling out more than it typically would. I have just observed this during showers and when I brush my hair.

I have been on birth control for a couple of years (which can be a cause for hairloss), but it has never affected me before. It would only make sense that my new diet is the cause.

I have been trying to take in protein through veggie burgers, vegetables, and etc. I also add nutritional yeast to my food at least every other day for vitamin b-12.

I suppose I don’t have as structured of a diet as I thought. Are there any ideas about what could be the issue, or even help in making sure I have a vitamin/ nutrient filled diet?

B-12 and maybe protein? Anything else I should watch out for? And will supplementing a B-12 vitamin from a start of the diet prevent any possible chance of B-12 deficiency?

I’m vegan and haven’t taken my multi-vitamin for approximately 3-4 days? I know without it I will eventually become anemic (lack of b-12) however I feel like I get better sleep when not taking it, and as a insomniac any extra sleep is helpful. I’m not sure what to do nor why it has this effect on me (maybe due to the b vitamins that increase energy levels). I also should add that I eat a reduced calorie diet of 500-800 cals. (for longevity purposes.) and that I am 16 years old.

http://www.longevitymeme.org/topics/calorie_restriction.cfm

reduced calorie diet info -_-
I’m already thin.. 5′5 105 I’m happy with my weight!
I eat a lot of foods they’re just low in calories.(spinach, carrots, celery, etc.)
I just want to know if there is a vitamin that won’t make me sick.

I eat a mostly vegan diet but with a lot of leafy greens to make up for the iron. I also take a supplement of 80 mgs. I mostly had iron deficiency anemia whenever I was pregnant with my first son but now it seems to be back in full swing–I am tired a lot more than I used to be. My questions are:

Should I go to the doctor to see about getting on a higher dose of iron? (My blood work was apparently normal last time I went so I thought my iron supplement was helping)

Should I see if I have a Vitamin B-12 deficiency? I heard that this is a form of anemia usually found in vegan diets and that it could lead to being tired a lot.

Another question about B-12. I heard it makes you eat a lot more but then I also heard it gives you more energy. I googled this and didn’t find anything so I have to ask you guys.

Anyway sorry for all of the questions but thank you so much for your answers in advance!

1. One positive attribute of dietary fat is that it’s a good
source of
A. water. C. vitamin C.
B. boron. D. energy.
2. Which one of the following choices is the best way to control
Type II diabetes?
A. Injecting insulin
B. Avoiding all simple sugars
C. Adopting a healthy diet and exercising
D. Avoiding salt
3. Which one of the following snacks provides all of the essential amino acids?
A. Apple wedges and carrot sticks
B. Small bowl of chili beans and rice
C. Corn on the cob
D. Pasta salad with vinaigrette dressing
4. Which one of the following choices is the best way to build muscle bulk?
A. Use amino acid powders from a health food store.
B. Eat more high-protein foods.
C. Avoid vegetarian diets.
D. Eat a healthy, balanced diet and follow a regular fitness program.
5. High triglycerides increase the risk for which one of the following conditions?
A. Type II diabetes C. Thyroid disease
B. Heart disease D. Osteoporosis
6. Saturated fats found in animal products, such as bacon and cheese, are also called
A. cholesterol. C. lipids.
B. triglycerides. D. amino acids.
7. An elevated HDL is considered a
A. risk factor for osteoporosis.
B. risk factor for arthritis.
C. less harmful form of cholesterol found in the body.
D. more harmful form of cholesterol found in the body.
8. How can a person with lactose intolerance obtain dietary calcium?
A. Take a pill that helps to digest lactose.
B. Eat green leafy vegetables, nuts, and enriched soy products.
C. Eat lots of fresh shellfish.
D. Eat lots of whole grains.
9. Which one of the following choices is most accurate about fat-soluble vitamins?
A. They can cause gastric upset, diarrhea, and kidney stones.
B. They provide no risk of vitamin toxicity.
C. They can be stored in the body.
D. They help build collagen and aid in healing.
10. The glycemic index predicts the way certain foods affect
A. blood sugar levels. C. exercise performance.
B. weight loss.
11. What are the health benefits of zinc?
A. Reduced muscle fatigue C. Control of blood pressure
B. Proper wound healing D. Lung efficiency
12. Which one of the following factors contributes to hypertension?
A. A vigorous exercise regimen C. A diet that lacks protein
B. A lack of sleep D. A high-fat diet
13. Which one of the following choices is the best option for a vegan snack?
A. Vanilla soymilk, peanut butter, and pretzels
B. Almond milk with butter cookies
C. Chocolate soymilk with angel food cake
D. Tomato juice and macaroni and cheese
14. How should daily calorie intake be divided for an adult in good health?
A. 80 percent carbohydrates, 20 percent proteins
B. 60 percent carbohydrates, 40 percent proteins
C. 60 percent carbohydrates, 30 percent fats, 10 percent proteins
D. 80 percent proteins, 10 percent carbohydrates, 10 percent fats
15. A person who is lactose intolerant would have difficulty digesting which one of the
following foods?
A. Grilled veggie burger on a sesame bun C. Turkey hot dog with mustard
B. Low-fat cheesecake with raspberries D. Three-bean salad
16. Which one of the following choices is the most nutrient-dense snack?
A. Sliced bananas, walnuts, and orange sections
B. Baked potato chips and sparkling water
C. Green salad with ranch dressing
D. Unsalted pretzels and cheddar cheese
17. To derive energy from food, you must eat foods that contain
A. vitamins and minerals. C. water.
B. carbohydrates, proteins, and fats. D. fiber.
18. Which one of the following choices is a simple sugar?
A. Glucose C. Lactase
B. Orange juice D. Chocolate
19. Which one of the following snack combinations will best satisfy a person’s daily
fluid requirements?
A. Ice cream, sherbet, and fruit
B. Bananas, whole-wheat bread, and water
C. Fresh fruit, green salad, water
D. Fruit juice, energy bars, cold cereal
20 Which one of the following choices would be an acceptable small meal for a person
who is gluten intolerant?
A. Microwave popcorn and carrot sticks
B. Peanut butter on whole-wheat toast
C. Bread sticks with low-fat dressing
D. Orange juice and graham crackers