Life without Anorexia

My motto is
'Dont let the sadness of your past & the fear of your future ruin the happiness of your present'

My life at the moment is completely different to how it once was. I spent 5 years sick with anorexia nervosia and depression as well as struggling with self harm and overexercising. I spent 2 years in different treatment centres.
And since 2012 i have been declared healthy from my eating disorder.

I have been blogging for 7 years, and my whole journey is written in my posts. I now represent healthy and happiness. I want to show anyone struggling that it is possible to recover, no matter how hard it may seem.

I now blog about recovery, my life, veganism and positivity!

If you have any questions leave them in the comment section as i am much quicker at answering there, otherwise you can always send an email:


Tuesday, September 6, 2016

Getting the right vitamins/ vitamins and food on a vegan diet

- 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
- 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.


  1. Hey Izzy!

    I´m new to veganism/ blant-based lifestyle and habe a question for you (as a becoming noutritionist). I know the ethnical and environmental reasons to beacome vegan but are animal products really bad for you? Like most of the extreme youtubers like freelee & co say its so bad and all the fat makes you fat and so on.. I don´t take them to serious, but could you more scientifically explain why a plant based diet is better for the body? however I know that all the animal products are very processed and produced in huge amounts, so they have a poorer quality than i.e. 1000 years ago and i also know tha through a vegan diet you eat more veggies and fruits and stuff but what is it in the animal products that makes you sick?
    anyway I wanted to tell you the whole time that you have been my no. 1 ispiration to recover from anorexia 2 years ago and i still read your blog everyday :))
    So you are doing a great job online!!:)

  2. Its rather mind blowing seeing all the vitamins and minerals your body needs on a regular basis. I don`t think my current diet anywhere near covers them all. Is it enough to take a daily multi vitamin or should I aim to get the vitamins and minerals through my diet instead? which is best?

    1. While I'm not Izzy, I'll still reply :). Getting your vitamins through your diet - i.e. real foods - is always the best choice not just in terms of enjoyment [pills don't satisfy or let you experience the variety of food out there] as well as absorption. One of my family members is a doctor so I'm not making these things up.

  3. Personally, I am convinced that one can thrive on a vegan diet ! I personally am vegan even I suffer of anorexia. But I have noticed that since I am vegan I have less stomach pain, heart burn, nausea....I fell much better and have been able to stop the weight loss spiral.
    But I do on some occasion just eat eggs to make sure to have B12 (As I am not very keen to take supplements that are chemical)

    1. It's definitely better to get your vitamins and minerals through food, i.e. to include them in your diet. Supplements like pills or tablets can not substitute a balanced and nutritious diet, since food is rich in bioactive compounds and test results showed that some of these supplements work like placebo pills. "Food first!" is what nutritionists usually say. In some cases it can be necessary tot ake supplements, like if you're lacking a specific mineral. But that's something your doctor will tell you once you've got your blood levels ckecked (which I recommend to do at least once a year). And getting the essential vitamins through food is not that hard, for example eating 100 gram broccoli or red bell pepper already contains more than 100% of you daily dose in vitamin C (and vitamin K with broccoli). If you do some research about how to eat on a balanced diet, it's actually pretty easy to get everything you need from food.

  4. What's your point of view on the antinutrients, such as phytic acid, common in legumes?

    1. always soak your oats! They taste creamier as well as they are kinder to the stoumach ;)

    2. Sure thing! However, mere soaking and cooking are known not to eliminate all the phytates. Apparently sprouting makes some difference, too, but it is behind some effort and time, while preparing legumes already makes kind of a hassle anyway. The canned ones then are another question but not problem free either.

  5. I mainly eat chickpeas, eggs, sometimes meat or fish, sprimps (but scarcely not for ethical reasons just that I do not realy appreciate the taste) but I just hate all starch related food (pasta, potatoes, rice, bread...)....and milk based products ..... just it seems to me that it is not healthy to take vitamin supplements....real food is more reliable.... but I am more like just what I exactly need of protein for my weight and rest: veggies, veggies, veggies...sometimes I can go a full week vegan.....
    My motto: go veggies !!