0Tanya

This week I would like to talk about being a vegan and training. I’ve also overcame a massive Hurdle with my eating I’ll talk about this later on.

Over the last few months I’ve been noticing that I’ve been struggling with my energy levels, memory, acne and tingling in my hands and feet. After lengthy research and reading we’ve deduced that I may be lacking in Vitamin b12. As a vegan this isn’t something I was aware of but would like to raise awareness about this. I’ve found some amazing information on this subject which I feel needs to be shared with other vegans. According to vegansociety.com Everybody needs regular, reliable sources of vitamin B12. Reputable vitamin B12 supplements or fortified foods are needed by all vegans, and also by EVERYONE over the age of 50, no matter their diet. Vitamin B12 deficiency can cause nasty side effects such as anemia, nerve damage, heart disease or pregnancy complications – so it’s not worth taking any chances!

Vegan Society

Vitamin b12 caan be obtained from plant milks, yogurts, breakfast cereals, spreads, yeast extracts and nutritional yeast products that are fortified with vitamin B12. For example, taking 300 ml of a fortified plant milk plus 30 g of a fortified breakfast cereal is a good meal to supply vitamin B12 (1.5 micro-grams). Or try fortified yeast extract with fortified spread on whole-wheat toast, or macaroni with fortified nutritional yeast ‘cheesy sauce’.
B12 is an exceptional vitamin. It is required in smaller amounts than any other known vitamin. Ten micro-grams of B12 spread over a day appears to supply as much as the body can use. In the absence of any apparent dietary supply, deficiency symptoms usually take five years or more to develop in adults, though some people experience problems within a year.

Unfortunately there are other things to consider when taking any vitamin such as absorption rate of the body. Often the only way to get the essential goodies we need is to get them from our food.
I have also been considering introducing free range eggs into my diet to get this essential vitamin back into my system as the complications to my health are becoming quite significant. I’ll check back in and let you no how I’m getting on.

In my previous blog I mentioned that I had changed my Pre workout from the amino energy from www.optimumnutrition.com to shroom tech sport earth grown ATP energy with cordyceps mushrooms & ashwagandha (onnit.com). I have found that shroom tech gives me a longer and less harsh kick when working out. It helps me to focus when I feel that need that extra motivation. When taking the amino energy I found that there was a buzz and a high that sometimes caused my anxiety to kick in. However using shroom tech I don’t get this high it’s more prolonged, less harsh and doesn’t set my anxiety off. The shroom tech is made from

• Cordyceps Super: Potent bio-available extract, magnifying the potency of cordyceps.

• Astragalus: Chinese herb, helpful in unlocking the full capability of Cordyceps mushrooms.

• Green Tea Extract: A powerful antioxidant and mild caffeine source.

• Ashwagandha: Powerful ayurvedic herb, known for assisting with vitality and focus.

• Chromium (Picolinate): Helps balancing & maintenance of optimal blood sugar levels.

I also mentioned that with changing my diet again and changing to a new training programme my body has been experiencing periods of bloating and water retention. As I am now three weeks into my new training programme this has started to subside and I am really beginning to see changes and results now. As of next week we change the training programme but I will discuss this next week.

So the BIG hurdle. Being able to say that breakfast time is my favorite meal of the day is a HUGE deal for me. This week I also had a great meal of not one but TWO pizzas AND ice cream. This just shows how much my metabolism has kicked in with my new training and how far I’ve come with over coming my past eating issues. I took a leap of faith and total fear as I was petrified that eating more would mean I put weight on but I’m so much leaner. I’m learning a lot from this journey.

I’ve found a new way of getting my goodies and being cool in the hot Ibiza weather. I’ve been trying a new vegan protein smoothie bowl it’s absolutely delicious and provides me with the essentials I need either for my breakfast or after a work-out. It’s packed full of protein which is essential for repairing and building muscles. Even better you get ice cream for breakfast.

Frozen protein goodie bowl0tanya2

Half frozen banana
1/2 cup of frozen broccoli
1/2 cup frozen kale
1/2 cup frozen berries
Two scoops of help protein powder (onnit.com)
Scoop of earth grown nutrients (onnit.com)
Cup of water
Tsp MCT coconut oil

Topping………
Handful of raisins, chia seeds, Acia powder.
Fruit of your choice

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Training

Monday

Pull-ups and push-ups challenge
Split challenge
Arms and chest training
Total body 30 mins

Tuesday

Full body workout
Split challenge

Wednesday
Shoulders/ biceps/triceps
Abs
Push up/ pull up challenge
Split challenge

Thursday

Yoga
Dynamic recovery workout
Split challenge

Friday

Legs and back training
Abs
Push ups/ pull ups challenge
Split challenge

Saturday

3 mile walk
Legs and bum training
Split challenge

Sunday

Punching and kicking training
Split challenge