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Poor Tessa she just lays there curled in trembling, Tessa dies Wednesday and without hope

Will a Vegan Diet Affect Your Workout?
The last thing I'd want to do is try to push a vegan client toward a meat-based diet. But I do get questions about how a vegan diet affects athletic performance, so that's the topic of this article.

There may not yet be sufficient long-term research for definitive conclusions, but we can still discuss aspects of the subject.

What About Protein for Vegans?

Women and men who work out need well above RDA levels of protein. RDA levels are 0.8 g per kilogram of body weight per day, so perhaps 46 g for women and 56 g for men, average. Athletes' protein needs are higher, ranging from 1.4 g to 1.8 g per kilogram.

Reputable sources in the nutrition field point out that, because vegan protein is less bioavailable than animal protein, we need more of it - about 20-25% more plant protein than animal protein. We also need to be diligent about obtaining it.

Tossing a few garbanzos on your salad will not be enough. It may take several cupsful. The same is true for tofu: a small part of a tofu "cake" won't be enough; you probably need the whole thing.

Because plant protein often contains fairly high levels of carbs, it may be quite filling and make it difficult to get enough protein at a given meal. Instead, spread the protein "dosage" throughout the day.

What About Specific Nutrients in Vegan Diets?

Vegan sources of iron include lentils, soy, quinoa, brown rice, oatmeal, nuts, seeds, swiss chard, collard greens. But plant iron is less bioavailable than animal sources. Combining them with fermented vegetables, such as sauerkraut, will help to increase iron absorption due to the lactic acid.

Vitamin D is an important nutrient for the absorption of calcium, for building and maintaining strong bones, and for general health. Recent discoveries suggest sunlight exposure doesn't produce adequate vitamin D, so other sources are necessary. Try fortified nondairy milks and fortified orange juice.

B12 is typically found in meat only. B12 is important for endurance athletes because it affects red blood cell production.

Again, the solution probably lies in supplements and B12-fortified foods, such as cereals, nondairy milks, soy "meat" alternatives, nutritional yeast.

What About Hormones and Appetite?

By some reports, vegans tend to get hungry soon after eating.

Also, my clinical experience has shown that vegans can get strong cravings for carbs in general, and extremely intense ones for sugar in particular.

Both of these phenomena may have to do with CCK (cholecystokinin), the primary satiety hormone in the body.

CCK is triggered when protein enters the small intestine. It makes us feel we've had enough food and don't need more. It also turns off the desire for carbs, including sugar.

In a comparison study, casein from milk and pea protein offered the highest satiety. But if the vegan diet provides less protein generally and little or no pea protein, CCK levels may be lower.

As a result, the desire for carbs - including sugar cravings - may become quite high.

And What About Brain Chemistry?

When I was a training coach, and the nutritionist, for a performance athletic program, I made an interesting observation about vegans and indoor rowing.

Vegan rowers had difficulty focusing on the training. It was particularly noticeable on the rowing machines; it's quite easy to see when participants lose focus.

I estimated the duration of focus as 30 seconds (really), and even timed it during a couple of trainings to check my observation. Another coach in the program told me one day about a participant in his group who could focus only - I knew he would say exactly this - "for about 30 seconds." That participant was vegan.

My point is: Whatever you say about athletes and vegan diets, protein, and so on, it's important to take into account not only "body protein", but "brain protein," as well. Lack of focus is often due to the lack of specific brain chemicals - dopamine and norepinephrine - that derive from protein. Most analyses of protein for vegans are concerned with body protein only.

For what it's worth, I convinced one of the vegans in the training program to add animal protein to his diet in a form that would work for him. He was willing to have fish - and the focus problem reversed almost immediately.

Focus is essential during endurance athletic efforts and more, making protein essential, too.

In general, however, I don't try to convince vegans to eat animal products. Instead, I encourage use of vegan protein powders - vegetable protein, hemp protein, brown rice protein, for example. This is an exception to my general rule that food should come from whole food sources. I don't believe kale can supply sufficient brain protein, and protein is very important; hence the powder recommendation.

My conclusion here is that plant-based diets do have a more beneficial impact on the planet, yet a full vegan diet might not always be best for endurance athletes - including triathletes.

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- Tessa dies Wednesday 7 am

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ABANDONED AND WITHOUT HOPE

Poor Tessa she just lays there curled in tight ball....trembling. She hates this loud place with the scary smells and sounds. She’s a sweet girl who just needs to get the hell out of here! Tessa is on the EUTHANASIA LIST! She must have a plan NOW!

Kennel 21

Rural Shelter Near Corpus Christi

FMI: 410-608-2195

STATUS : - read comment for update from crossposter

13 Moisturizer Hacks That You Can Add To Your Skincare Routine
We all know that moisturizing daily is a girl's best friend to a perfectly hydrated skin. We use it day and night and it's the most essential part of our skincare routine and of our skincare products. Most of us don't even travel outside without a moisturizer. However, despite using a moisturizer every day, most of us fail to use it to its full potential. Factors like how you apply your moisturizer to which moisturizer you use can affect your moisturizers benefits. Below you will find the top 13 moisturizer hacks that you can add to your skincare routine.

Damp skin
Applying moisturizer to damp skin can lock in hydration. So next time you get out of the shower, resist towel drying before you moisturize. It might seem weird but it's worth giving a shot!
Water-based moisturizer
Water-based moisturizers are all the hype nowadays. Even though the needs of the skin vary from type to type, oily skin needs will be very different from those of dry skin. But trying different formulas can be very beneficial when wanting to try something new. Try using the imported Emerita - a personal moisturizer that contains Aloe and Vitamin E.
Mixing highlighter
Adding a little highlighter to your moisturizer can give a beautiful natural glow. You can vary the amount of highlighter depending upon your preference and give your skin a pretty looking glow! A drop of NARS Illuminator, Copacabana mixed with your moisturizer will give a dewy finish.
Mix it with your liquid foundation
One of the biggest goals of applying makeup is making it look natural. You can mix your liquid foundation with a moisturizer which will give your face coverage and will give the no makeup look at the same time.
Self-tanner
Give yourself a natural looking tan by mixing a self-tanner in your moisturizer.
Try using a facial oil before using a moisturizer
Using facial oil on your face before a moisturizer can really hydrate your skin well, especially if you have dry skin. All you need are 4-5 drops of facial oil and your skin will look hydrated and fresh! Aura Cacia - facial oil will smooth your skin after cleaning and give your skin a beautiful glow.
Moisturizers with SPF
Always use moisturizers that contain SPF so you are always protected from the sun. many of us forget to wear sunscreen and end up with sunburns. Using a moisturizer that contains SPF can always keep us protected especially when exposed to the sun for an extended period of time.
Don't limit it to the face
Most of us limit moisturizing to the face. Our neck and chest require as much attention as our face. So next time you are moisturizing always move past your jawline and hydrate your neck and chest. There are also moisturizers available that target specific areas like neck etc.
Exfoliation is the key
Your moisturizer will work better if you exfoliate. Exfoliation is important for removing dead cells and dirt that accumulate on top of your skin. So if you haven't exfoliated, your moisturizer will not work to its full potential because of the dead cells layer sitting on top.
Eye cream
Did you know that the skin around your eyes is thinner than the rest of your face? This is exactly why you need to be using a separate eye cream to hydrate that area of your face.
Suggested product: Bare mineral Renew and Hydrate Eye Cream

Change your skin care routine based on the season
Have you noticed that our skin tends to get drier in winters and oilier in summers? This is one of the main reasons why our skin care routine should also change according to the season. Your skin might require some extra attention during the winters, or a lightweight lotion in the summers.
Lips Balm
Lips should be hydrated throughout the day so always keep a lip balm in your bag. If you want that perfect pout, make sure that your lips aren't dried and you are hydrating them daily.
Give extra care to your feet overnight
Our feet need the most attention when it comes to moisturizing. If you want to give that extra hydration to your feet, put on some foot cream and wear your socks before going to sleep, you will definitely wake up with soft beautiful feet.