Category: Health + Care

downtovegan: I made this guide for my mom because she is trying to eat more plant based! I hope…

downtovegan:

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.

Nutrition vitamin reminder

No Title

downtovegan: I made this guide for my mom because she is trying to eat more plant based!

Honeymoon morning

12 squats with medicine ball
Push ups wide
Walking lunges with 20lb Dumbells
Ten min of crossramp machine up 2 levels until 19
1 set of 15 push ups
1 set of 12 push ups

Honeymoon morning

12 squats with medicine ball Push ups wide Walking lunges with 20lb Dumbells Ten min of crossramp machine up 2 levels until 19 1 set of 15 push ups 1 set of 12 push ups

From Scratch: Essie Weingarten

I had never cared about nail polish or manicures before listening to this episode.

Web player
Episode

?Essie started her eponymous brand in 1981 with $10,000 after working in the hosiery business. When Essie launched, there were very few companies making nail polish, and nail salons were rare. Essie nail polish is now available in roughly 25,000 salons in more than 100 countries. The company was bought by L’Oreal in 2010.

Essie speaks with Jessica about how she launched Essie, from scratch.

Listen to the interview

Stress and stretch

After a morning walk distributing papers in the heat door-to-door, this evening my ballet class was canceled so I instead took that time to really stretch. What a mitzvah, given all the work and wedding stress going on.

Stress and stretch

After a morning walk distributing papers in the heat door-to-door, this evening my ballet class was canceled so I instead took that time to really stretch. What a mitzvah, given all the work and wedding stress going on.

After deadly flash flood, concern about development’s impact on Ellicott City

“All of a sudden, we have this great amount of development, and there are tremendous areas that are impervious to water — streets, roofs and sidewalks — instead of woods and fields,” Dudley said. “It has resulted in a tremendous cumulative effect of casting all the water into a little tributary” Judge James Dudley

bsun.md/2bksb7J

Post shared from my Facebook feed

Much

Ballet last week was hard
Thursday did push ups and curls until sore

Today’s ballet was okay trouble focusing.

My mom’s cat died yesterday, so no jogging. Sigh.

Much

Ballet last week was hard Thursday did push ups and curls until sore Today’s ballet was okay trouble focusing. My mom’s cat died yesterday, so no jogging. Sigh.