Author: Sorting Last Post on Top ↓ Message:
61INCHGAL's Photo 61INCHGAL SparkPoints: (1,488)
Fitness Minutes: (616)
Posts: 199
6/25/13 5:37 P

Send Private Message
Reply
Pay attention to your blood test results and make adjustments accordingly thru supplementation ( or food depending on what the results show ).

My last blood test in April showed I was massively deficient in vitamin D yet I had a terrible overabundance of Vit B 12 from sublingual supplementation. I now take less and am on a prescription vit D capsule once a week ( 50,000 IU ).

' Dogs never bite me, only humans ' .....Marilyn Monroe

'When choosing between two evils, I always chose the one the I haven't tried before ' ......Mae West


 October Minutes: 0
 
0
300
600
900
1200
CRAGNCRUDE Posts: 243
3/20/13 5:09 P

My SparkPage
Send Private Message
Reply
B12 is not in vegetables nor can we wash it away. B12 is produced by bacteria. The bacteria is on some vegetables but there are not the cirumstances that they can produce the cobalamin.

Total SparkPoints: 18,103
 
15,000
16,249
17,499
18,749
19,999
SparkPoints Level 12
IMVEGAN's Photo IMVEGAN Posts: 2,895
3/3/13 12:58 P

My SparkPage
Send Private Message
Reply
Yes they say that "iron from meat is more easily absorbed" but that is why you have the C at the same time. Then that makes them equal. Most of the people in this country who are anemic are meat eaters. It is not because they don't eat enough meat, it is because they don't eat enough of the other foods. Or because they are drinking things that prevent absorption of iron. They are coffee, tea, and red wine.

You can also cook in a cast iron pan to help add iron to your diet.

Edited by: IMVEGAN at: 6/25/2013 (20:05)
 current weight: 116.1 
 
146
138.525
131.05
123.575
116.1
ILOVEFOOD590's Photo ILOVEFOOD590 SparkPoints: (6,418)
Fitness Minutes: (4,633)
Posts: 208
3/3/13 11:09 A

My SparkPage
Send Private Message
Reply
thanks for the info :)

Peace. Joy. Happiness. They can all be found inside of you!


 current weight: 179.0 
 
190
178.75
167.5
156.25
145
ILOVEFOOD590's Photo ILOVEFOOD590 SparkPoints: (6,418)
Fitness Minutes: (4,633)
Posts: 208
3/3/13 11:07 A

My SparkPage
Send Private Message
Reply
yes, i do consume vitamin c with foods that contain iron. also, iron from meat is more readily absorbed than iron from vegetables.

Peace. Joy. Happiness. They can all be found inside of you!


 current weight: 179.0 
 
190
178.75
167.5
156.25
145
HAPPYSOUL91's Photo HAPPYSOUL91 SparkPoints: (212,338)
Fitness Minutes: (55,799)
Posts: 16,844
3/2/13 1:18 P

My SparkPage
Send Private Message
Reply
Thx for the info, I had no idea about vitamin C and food high in iron.

Every day I am on the verge of making slight changes that would make all the difference in my life.

Don't make todays choices be tomorrows regret

Carol
Southern CA - Pacific time zone

Camp Wannabefit
The Beck Deck Crew co-leader
5% Challenge


 current weight: 10.0  over
 
15
7.5
0
-7.5
-15
IMVEGAN's Photo IMVEGAN Posts: 2,895
3/2/13 1:02 P

My SparkPage
Send Private Message
Reply
When you eat meat, proteins and iron are bound together. In plants that is not as often the case. While both Iron and protein are found in many of the same veggies. They don't go up at the same ratio. Iron is iron and protein is protein. You don't really have to worry about the protein number to worry about the iron number. If you are low on iron just worry about eating iron rich foods. To increase iron absorption in plant foods eat vitamin C in the same meal. Here is an example of a very high iron meal with a high iron absorption level.

Lentil soup with Swiss chard and potatoes with lemon juice squeezed in at the end. (YUM!)

Lentils and Chard are both high in Iron and Lemon and Chard are both high in C. Potatoes are high in Iron too and C too. A bowl of this delicious soup has almost double the amount of iron you need in a day and the C ensures its bioavailability.

 current weight: 116.1 
 
146
138.525
131.05
123.575
116.1
HAPPYSOUL91's Photo HAPPYSOUL91 SparkPoints: (212,338)
Fitness Minutes: (55,799)
Posts: 16,844
3/2/13 11:31 A

My SparkPage
Send Private Message
Reply
I am borderline anemic and protein has iron, well meat protein. That is why I am looking for plant based protein.

Every day I am on the verge of making slight changes that would make all the difference in my life.

Don't make todays choices be tomorrows regret

Carol
Southern CA - Pacific time zone

Camp Wannabefit
The Beck Deck Crew co-leader
5% Challenge


 current weight: 10.0  over
 
15
7.5
0
-7.5
-15
BILBY4's Photo BILBY4 SparkPoints: (45,878)
Fitness Minutes: (180,361)
Posts: 1,995
3/2/13 6:12 A

My SparkPage
Send Private Message
Reply
Original poster, track your food here on SP. Make sure to add on the optional tracking for nutrients you are particularly interested in (the default is just macronutrients). After a while you will see whether you are meeting the goals. In any case the answer then is to adjust your diet so you consume a balance of nutrients rather than banging away with supplements.

As noted below, and a zillion times on other threads, the protein intake suggested by Spark is ridiculously high. The upper limit is above what the World Health Organisation recognises as a safe level of protein to consume. But the WHO doesn't carry advertising from the pork industry, dairy industry, etc.

 current weight: 146.0 
 
211
194.75
178.5
162.25
146
IMVEGAN's Photo IMVEGAN Posts: 2,895
3/1/13 1:00 P

My SparkPage
Send Private Message
Reply
Happy Soul does your Doctor say you are low? Because protein deficiency in this country is incredibly hard without a medical problem - usually a intestinal problem involving absorption . Women who are healthy need only about 30 grams of protein a day and that is easily reached with a variety of healthy vegan foods since veggies, whole grains, legumes and fruit all contain protein. (remember Gorillas, elephants, and hippos are all much larger herbivores than humans and get plenty of protein from plants.)

Spark recommendations are assuming you are a meat eater and you can reset the goals for protein. I reset mine to say from 25-35 grams a day. I have health issues and my blood levels are checked every 6 weeks. My protein levels are normal.


B12 is a supplement that most people need, including omnivores in the US because the way conventional and organic veggies are grown and the fact that their are less nutrients in the soils. Organic veggies are better but we then clean them within an inch of their lives, rinsing off the soil which contains some b12 too. In the past veggies were eaten in much more natural state and they contained more b12. Omnivores also at animals that were allowed to graze on grass in fields that had dirt clinging to the roots containing b12. Now they are stuck inside their whole lives and fed feed that does not have grass and the clinging dirt thus much less B12 in their tissues.

michaelbluejay.com/veg/protein.html

Edited by: IMVEGAN at: 3/1/2013 (13:03)
 current weight: 116.1 
 
146
138.525
131.05
123.575
116.1
610PEACH's Photo 610PEACH SparkPoints: (1,810)
Fitness Minutes: (695)
Posts: 42
3/1/13 12:18 P

My SparkPage
Send Private Message
Reply
Well, I would think that's important to pay attention to. My favorite protein-rich food is quinoa--so versatile. I bet you'll get tons of responses to this request :)

 Pounds lost: 5.4 
 
0
11
22
33
44
HAPPYSOUL91's Photo HAPPYSOUL91 SparkPoints: (212,338)
Fitness Minutes: (55,799)
Posts: 16,844
3/1/13 12:05 P

My SparkPage
Send Private Message
Reply
I don't get in my 64 grams/day and my blood work shows I am low

Every day I am on the verge of making slight changes that would make all the difference in my life.

Don't make todays choices be tomorrows regret

Carol
Southern CA - Pacific time zone

Camp Wannabefit
The Beck Deck Crew co-leader
5% Challenge


 current weight: 10.0  over
 
15
7.5
0
-7.5
-15
610PEACH's Photo 610PEACH SparkPoints: (1,810)
Fitness Minutes: (695)
Posts: 42
3/1/13 11:52 A

My SparkPage
Send Private Message
Reply
When you say "low on protein," what measure are you using? Or are you having a real protein deficiency (dangerous!)? So much controversy about how much protein we actually need, but I've really come to believe it isn't nearly as much as I grew up thinking it is.

 Pounds lost: 5.4 
 
0
11
22
33
44
VGNRNR3's Photo VGNRNR3 Posts: 532
3/1/13 11:43 A

My SparkPage
Send Private Message
Reply
I don't have any issues with B12, but I'm obsessed with Nutritional Yeast.

If you're low on protein I suggest actually eating real food. It really take an effort to NOT make your protein needs if you're eating fruits, vegetables, and whole grains.

Normally, I don't take a pill for anything, I just eat smartly and watch as others are dumbfounded that one can be healthy, vegan, and culinarily decadent all at the same time.

Yaara

Israel Team Leader


Time Zone: GST + 2 (Jerusalem)

bayittevoni.blogspot.com


 October Minutes: 465
 
0
125
250
375
500
HAPPYSOUL91's Photo HAPPYSOUL91 SparkPoints: (212,338)
Fitness Minutes: (55,799)
Posts: 16,844
3/1/13 11:36 A

My SparkPage
Send Private Message
Reply
I am low on protein, what do you suggest?

Every day I am on the verge of making slight changes that would make all the difference in my life.

Don't make todays choices be tomorrows regret

Carol
Southern CA - Pacific time zone

Camp Wannabefit
The Beck Deck Crew co-leader
5% Challenge


 current weight: 10.0  over
 
15
7.5
0
-7.5
-15
CTUPTON's Photo CTUPTON SparkPoints: (122,736)
Fitness Minutes: (37,933)
Posts: 12,018
3/1/13 11:03 A

My SparkPage
Send Private Message
Reply
Enter your foods in the SP Nutrition tracker. When I focused on vegetables , my nutrients went way up!! You can even set it to record more nutrients than it has to begin with.

chris

GOAL: Reduce A1C,BP,tryglicerides,and weight. HOW? By not eating added sugar, using Omega3s, base meals on veggies, water aerobics at least 3X week and using NuStep when I can't get to the pool.

CAREGIVER SUPPORT PLEASE SEE THESE LINKS:
www.caring.com/
www.agingcare.com/

30 lbs. gone. Now to work on the next 10 lbs.


 current weight: 245.0 
 
278
258.25
238.5
218.75
199
CHOOSINGHEALTHY SparkPoints: (25,034)
Fitness Minutes: (3,666)
Posts: 2,056
3/1/13 10:34 A

My SparkPage
Send Private Message
Reply
b12 is recommended if your vegan

NW Indiana
Central Time


 Pounds lost: 5.0 
 
0
7.75
15.5
23.25
31
610PEACH's Photo 610PEACH SparkPoints: (1,810)
Fitness Minutes: (695)
Posts: 42
3/1/13 10:25 A

My SparkPage
Send Private Message
Reply
My understanding is that there is only one essential nutrient you can't get from a vegan diet and need to take in supplement, and, of course, I can't remember what it is right now. One of the B vitamins? There are many really educated ppl on this team--they'll know!

 Pounds lost: 5.4 
 
0
11
22
33
44
COMET60's Photo COMET60 Posts: 562
3/1/13 10:24 A

My SparkPage
Send Private Message
Reply
Not if you plan your meals/food correctly.

ILOVEFOOD590's Photo ILOVEFOOD590 SparkPoints: (6,418)
Fitness Minutes: (4,633)
Posts: 208
3/1/13 10:10 A

My SparkPage
Send Private Message
Reply
... to fill in HUGE nutritional gaps. I won't have to pop a pill everyday while being Vegan will I? Anyone at all? Thanks in advance for any advice. ;)

Peace. Joy. Happiness. They can all be found inside of you!


 current weight: 179.0 
 
190
178.75
167.5
156.25
145
Page: 1 of (1)  

Report Innappropriate Post

Other Calling All Vegetarians & Vegans Veg'n Food, Products, Nutrition & Cooking Posts

Topics: Last Post:
Fat, Sick and Nearly Dead 10/20/2013 4:36:02 PM
Happy Holidays! 12/7/2013 7:32:00 PM
What's your favorite slow cooker recipes? 10/28/2013 2:36:09 PM
curried cream of celery soup 4/1/2014 5:14:10 PM
Choosing a form of B12? 1/31/2014 8:10:18 AM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=342x9x52338190

Review our Community Guidelines