Superbowl 2018 is tomorrow.  Friends! Don’t let your friends eat meat. Chicken may seem like a healthy option, however 99.9% of chickens raised in the US are from factory farms where they are in tight spaces rubbin up on eachothers salmonella and feces, where they’re stuffed with arsenic drugs to make their color pinker and antibiotics to ya know, keep them.. alive.. they are basically turned into mutants stuffed with saline to make them juicy and salty and. EW.  Save a friend. Save the world. Share this list. !

  1. Chickens are the most probable reservoir for pathogens causing UTI infections
  2. E. coli and drug resistant pathogens in poultry are found to establish themselves as majority of the gut flora, even when prepared correctly! “Chicken strains were isolated from the faecal sample taken on the day after the bird was handled, prepared, and cooked but before it was eaten. This indicates it was the handling of the uncooked carcass that provided the opportunity for the onward transmission of E. Coli rather than the eating of the cooked product.” 2
  3. Since chickens are fed so many antibiotics (routinely feeding antibiotics by the millions of pounds every year) eating chickens can cause multi-drug resistant bacteria and pathogens to amplify in our bodies.
  4. Even when using the most sanitary practices, bleaching even!  Pathogenic fecal bacteria like campylobacter and salmonella from chicken  contaminates kitchens surface, sink, and utensils significantly.
  5. In just over 50 years, the number of chickens produced annually in the US has increased by more than 1,400%. The average American eats almost 84 pounds of chicken a year, more than twice the amount eaten in 1970. while the number of farms producing those birds has dropped by 98% !!!  , The transformation of the industry to large poultry farms is causing a major pollution problem!
  6. In the “Broiler Belt” (the area which extends from eastern Texas through the southeastern US and north to Maryland and Delaware) chickens outnumber people by as much as 400 to 1.
  7. In a study involving hundreds of thousands of men and women, “our results indicate that meat intake is positively associated with weight gain during adult life in European subjects. The association persisted after adjustment for total energy intake and underlying dietary patterns. Our results are therefore in favor of the public health recommendation to decrease meat consumption for health improvement. The strongest relation with annual weight change was observed for poultry.” 
  8. “Women and men with the highest chicken consumption had a greater increase in BMI compared to those with the lowest intake after 14 years. Data suggest that men and women with the highest chicken consumption had a higher increase in BMI after 14 year of follow up, respectively, compared to those who consumed no chicken at all”
  9. Beyond Meat Chicken Strips have 3.5g fat at 130 calories per serving while regular lean chicken strips from Whole Foods have 19g fat and 270 calories per serving!
  10. Workers in poultry slaughtering and processing plants have increased risk of dying from certain cancers- new findings were for cancers of the cervix and penis
  11. Those who slaughter chickens have about 9 times the odds of getting both pancreatic cancer and liver cancers. (even if you smoke cigarettes for more than 50 years you only about double your odds of getting pancreatic cancer vs. those that slaughter poultry have 9 TIMES THE ODDS!
  12. 70% of samples of chicken meat from conventional producers in grocery stores across America DO NOT HAVE prohibitory arsenical drug policies to prevent arsenical drugs from being consumed. (arsenic is a known human carcinogen and the FDA Stated, “any new animal drug that contributes to the overall inorganic arsenic burden is of potential concern”)
  13. Since 75% of US population is estimated to be chicken consumers (probably more) estimates suggest industry-wide use of arsenical drugs could result in 8,661 additional cases of cancer over 70 years, or an average of AN UNNECESSARY 124 CANCERS PER YEAR DUE TO CHICKEN!
  14. “Annual production of fecal waste from poultry flocks was 8.8 million tons on a dry weight basis plus more than 106,000 metric tons of broiler hatchery waste.  Add this to 37 million dead birds and condemnations at processing plants. When all this waste is added together, the task of keeping the environment clean becomes monumental.”
  15. The leading source of sodium in the American diet for adults is chicken
  16. “Consuming chicken is the most common cause of Salmonella poisoning.  A 2014 issue of Consumer Reports published that 97% of chicken breasts found in retail stores were contaminated with bacteria that could make people sick, and 38% of the Salmonella found was resistant to multiple antibiotics.”
  17. About 90% of retail chicken showed evidence of contamination with fecal matter!
  18. 72% increased risk of pancreatic cancer for every 50 grams of chicken consumed daily (about 1/4 of a chicken breast)
  19. Growth-promoting drugs fed to chickens could be playing a role in lymphoma and leukemias
  20. U.S. Department of Agriculture exempts birds from its enforcement of the Humane Methods of Slaughter Act, which requires that farm animals be insensible to pain before they’re shackled and killed.

I would love to list 80 more tid bits/ articles / info things!! AHH! If you’d like to kick meat and chicken for good, hit me up k.reines1@gmail.com, DM me @vitamin.katie or check out my youtube channel and comment to me here.


It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes. Plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with much less environmental damage. Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity. Low intake of saturated fat and high intakes of vegetables, fruits, whole grains, legumes, soy products, nuts, and seeds (all rich in fiber and phytochemicals) are characteristics of vegetarian and vegan diets that produce lower total and low-density lipoprotein cholesterol levels and better serum glucose control. These factors contribute to reduction of chronic disease. Vegans need reliable sources of vitamin B-12, such as fortified foods or supplements.





Sources Cited:


Chicken as reservoir for extraintestinal pathogenic Escherichia coli in humans

Is Escherichia coli urinary tract infection a zoonosis? Proof of direct link with production animals and meat

2. The colonization of the human gut by antibiotic resistant Escherichia coli from chickens

3. Food Borne Origines of E. Coli Causing Extra-intestinal Infections

4. The Effectiveness of Hygiene Procedures

5-6. Big Chicken: Pollution and Industrial Poultry Production in America


7. Meat consumption and prospective weight change in participants of the EPIC-PANACEA study

8. Longitudinal changes in BMI in older adults are associated with meat consumption differentially, by type of meat consumed

9. Beyond Meat Chicken Strips . vs 365 Whole Foods Wings

10. Cancer mortality in workers employed in cattle, pigs, and sheep slaughtering and processing plants

11. A pilot case-cohort study of liver and pancreatic cancers in poultry workers. & Cigarette smoking and pancreatic cancer: a pooled analysis from the pancreatic cancer cohort consortium


12-13. Roxarsone, inorganic arsenic, and other arsenic species in chicken: a U.S.-based market basket sample.

14. Poultry production’s environmental impact on water quality.

15. Sodium Intakes of US Children and Adults from Foods and Beverages by Location of Origin and by Specific Food Source

16-19. Chicken- Nutrition Facts Topic

20. The Humane Society 


Rainbow Ginger Citrus Zoodles | Raw, Vegan, Simple, Delicious.

The research I am doing for my graduate program is on plant foods and cancer- I am on cloud 8374378457 with all the EUREKA WHATT research that is out there!! Sulforaphane in broccoli, sweet potato protein, flavanols in cacao, cranberries, blueberries, tomatoes, the plant kingdom cures cancer!! Amazing! The best is to get organic and picked ripe because plants produce natural components called salvestrols to protect themselves from harm similarly to how the plant foods protect us.  It. Is. Unbelievable. Potent cancer killers without harming the body, truly healing it. Mind, body, spirit, immunity, vitality, sustainability ❤ Eat the rainbow, reap the success, love, beauty, and happiness *starstruck*

Rainbow Citrus Zoodles

citrus zoodles

The Noodles:

  • 4 small zucchini, spiralized
  • 2-3 medium carrots, spiralized
  • 1 small red bell pepper, sliced thin
  • 2 purple cabbage leaves, sliced thin

The Sauce:

  • 1/2 cup fresh orange juice
  • 2 Tbsp fresh lemon or lime juice
  • 1/3 cup raw cashews
  • 1/2 cup fresh cilantro
  • 1/2 cup fresh scallion
  • a quarter sized chunk of ginger
  • 1 1/2 Tbsp. tahini
  1. Combine noodles in a large bowl
  2. Blend sauce ingredients in a high speed blender until smooth
  3. Drizzle over noodles, mix and devour with some people you love!

History in the Making: Dietitians of South Texas Tour Their New 100% Organic Grocery Store

In a city of McDonalds, Whataburger, Wal-Mart, obesity and diabetes, a world saving beacon of health and sustainability opens; fully equipped with the highest quality produce/products, demonstration kitchen, vitamins/herbs/supplements, beauty products, books, and, it’s love!

natural grocers
Natural Grocers 100% Organic Grocery Opens March 15, 2016

Today, I had the opportunity to get a tour of the store with the Corpus Christi Academy of Nutrition and Dietetics group lead by the wonderful dietitian there, Kelsey. I was extremely impressed by this tour. A grocery store tour to dietitians? Please, as if they could learn anything more, but we all did! Like how Kelsey pointed out that the hemp seeds, walnuts, and other unstable fats are kept in the refrigerated section (polyunsaturated fats become rancid very easily, creating free radicals, so they must be kept cool). I have learned this previously but I have never seen a grocery store actually put their nuts and seeds in the refrigerator!

The sign above us says, “100% organic produce,” yes, I am the obnoxious intern that made everybody get in front of the produce section and asked the cashier to take our picture 🙂

The Tour~

Kristen gave us all a LONG list of things that Natural Grocers will NOT carry.  Including ingredients that I am quite familiar with like GMOs (genetically modified organisms), hydrogenated oils (trans fats), bleached flours, parabens (mimic estrogen and cause reproductive disorders), dairy products from cows given rBGH (recombinant  Bovine Growth Hormone), artificial sweeteners (all of them), and artificial colors and flavors, as well as so many that I have seen before but even (a nutrition nerd grad student studying nutrition) have seen but no clue what they are!

Ingredients like DBP (dibutyl phthalate) which is a fragrance ingredient, plasticizer, and solvent that is a reproductive and developmental toxin, endocrine disruptor, and a known human respiratory toxin.  Also, BHA and BHT (Butylated Hydroxyanisole) and (Butylated Hydroxytoluene) are preservatives that have been shown to be carcinogenic and cause allergic reactions in humans.  I could go on..This place doesn’t even carry chemical based sunscreens or antibacterial soaps! Amen!

A few more reasons why I’m in love with this place:

  • No bags, you have to bring your own! (or they use a cardboard box)
  • GF (gluten free) items are all marked clearly next to price on shelf
  • Local is emphasized and marked clearly with a Texas flag on shelf
  • Lots of cheap “Health Hotline” sale items
  • Bulk specialty items from mulberries and goji berries to raw buckwheat groats
  • WIDE variety of vegan items
  • Reverse osmosis water filter, only $0.25 to refill a gallon
  • Nutrition experts- these people know their stuff!
  • To reduce waste and cut cost of items: no deli/freshly prepared items (ever wonder where all the fresh baked goods from Whole Foods goes at the end of the day? Yup, in the trash #wasteful. !
  • No self serve bulk bins but still has large packages of items in bulk – reduces contamination and food waste
  • Huge wall of shelves with high quality nutritional reference and cookbooks

They even have cool events like this Saturday they have a gluten free tasting expo and health fair! Aw chocolate avocado pie food demo, and “How to live an alkaline lifestyle” is on Monday April 11th. Check out their website for more info on events.

A little bit about my internship…

I can’t believe it, I completed my food service and community rotations last semester and am now half way through my clinical rotation! Eeek! As a snob from the Boston area who  works at a raw vegan cafe called “Organic Garden Cafe” back home, I was nervous that I wouldn’t get to learn new innovations of nutrition while working as an intern in a program that emphasizes the low income communities of South Texas.

I could not be more pleasantly surprised and excited about my feelings towards this internship right now.  It brings me such joy and power to have worked with the people of this community. Diabetics who do not know what a carbohydrate is, teen mom’s going out for a cigarette, and people who are truly afraid to lose weight because they have (and their family and friends) have always been big, so if they lost weight, what would they think!? Many of these people do not want to change, and even if they did, where to even start? As my sister, the writer, put it, “You need to learn the script before you can re-write a new one.

My clinical preceptor now, Shannon Aguilar, has helped me to not only be a much more confident clinical dietitian, but to take it a step further, too.  It is one thing to study nutrition, it is quite another to actually care enough to reflect on our own lives and practice what we preach.  My preceptor, Mrs. Aguilar, is more than a dietitian, she is also a health coach, and helped me to see how important it is to learn who our audience is before we try to help.

Seeing a grocery store like this open in Boston or Vermont would have been a, yawn. Another natural grocery? But, HERE! I get to see history in the making. These people having access to this kind of world saving expertise is dream come true for me.

There is something really cool about the idea of helping people who really need it AND want it. I could talk coconut oil and kale to the organic junkies back home all day every day, but that doesn’t reverse our obesity epidemic now does it? I may have thought that my second round match was a mistake, but actually, it was the best eye-opening and invigorating experience.  To be able to explain what a carbohydrate is to someone who has no clue? Check. Next: to reverse their disease through diet and lifestyle! No matter where I end up, I hope to make a positive impact and continue to be pleasantly surprised by all that I learn from the experience.

Happy Birthday Metabolism Master Sam Romano and My Sexy UC Sister Mary Reines

Happy birthday to the most brilliant nutritionist and the classy colon queen!  Here I will discuss some things that have been on my mind as far as nutrition and the raw vegan diet, and what poo is telling you, and how diet and gastrointestinal health go hand in hand!



Studying for my Advanced Macronutrient Metabolism (WOO 😀 ) lipids exam Monday, I have come to find that Samwise knows a lot more about nutrition than I gave him credit for!


All along, I have been quite skeptical about this whole raw vegan thing, honestly!  People talking jargon about enzymes, alkaline environments, and life force energy and what not.. who knows if it’s all a bunch of hooey?


I’m going to go through my skepticisms and how with my study of dietetics, nutrition, fitness, and health, they are all proved to be epically favoring a raw vegan lifestyle.

1. Whether or not my body is able to produce enough hormones without taking in any dietary cholesterol

2. Will I get enough essential fatty acids omega 3 and omega 6 with 10% calories from fat?

3. Is a fruit based diet going to provide enough protein?  Especially when I train with weights?

4. Can I get enough calcium and vitamin D, even in the winter? And especially since I am not taking in any cholesterol that is potentially needed to make the hormones to create and absorb these nutrients?

5. What about iodine, sodium, iron, fat soluble vitamins, and vitamin B12?

Sam seems to be confident with the answers to these questions.  I, on the other hand, seek more credential evidence!!  Thank you Samwise for staying true to yourself, and for helping me dream big!! By sending me things like this, 🙂 :

change world

I have found in my more specialized classes this year that Sam and the raw vegan movement are spot on!  I will start off with #1 today, and hit on the others ASAP!

1. Whether or not my body is able to produce enough fat and hormones without taking in any dietary cholesterol on a high carb low fat vegan diet?


1. Fact: Our bodies are capable of producing all of the cholesterol and fat (not essential fat-essential omega 3 and 6 are from diet sources only) that it needs from adequate calories from carbohydrates.  Yes, cholesterol is a precursor for estrogens and androgens in the body.  The precursor to make fats and cholesterol, (triglycerides, phospholipids, and cholesterol esters) can all be formed from the precursor Acetyl-Coenzyme A which is a product of glycolysis (glucose (carbohydrate) metabolism)!!!!  I even asked in class whether or not it took more energy for the body to create its own fat or to obtain it from the diet, and Professor Buhman said it was just as easy to create as to metabolize by the diet.  Our bodies are extremely efficient at digesting macronutrients, and our bodies know very well how much fat and cholesterol it needs to maintain homeostasis.  It is incredible.  Eating enough calories from carbohydrates, our bodies can not only create the fat, cholesterol, and hormones it needs, it is also able to maintain peak efficiency, absorption, and overall health and energy!

Let me tell you, this young shredder knows his innerds like the back of his hand, and I’m jealous of his ability to listen to his bodies cues.  FACT: Undigested lipid delays the rate of emptying of stomach contents!  Sam always told me how fat slows everything down, and how if I ate enough carbs I would be set.  Who knew!?

Why does all this even matter?!  EATING THIS WAY CURES CANCER.  We actually just had a lecture today about how vegan diets prevent cancer due to high levels of powerful phytochemicals and antioxidants.  I asked whether this would be implemented in hospitals or not and the guest professor said there isn’t enough scientific evidence to make any recommendations yet.  Womp. Womp. Womp.  ALSO our cells are regenerating all the time!  You literally are what you eat!  Become ageless and energetic! Vibrate on a whole nother level!  I wouldn’t be this passionate about this if the results weren’t as truly incredible as they are :).  Feeling amazing?  Priceless.

Quick fyi about alkaline vs. acidic body environments FACT: Pancreatic lipase requires an alkaline environment for optimal activity.  (Pancreatic lipase is the enzyme that metabolizes triglycerides (fat) in the intestinal lumen.)



Nutty and girls





Mary Mary quite contrary ❤ I am so inspired by you ❤ My sister found a Naturopathic cure to ulcerative colitis and recently has made huge strides in the healing process!! Congratulations!!  Beyond UC- I am the luckiest girl in the world to have Mary for a sister.  She is kind, honest, and gentle.  I know I can talk to her about anything.  She always puts herself last and will do whatever makes her baby sistee happy 🙂  Love you Mare, thank you so much for putting up with me throughout the years!  Thank you for sticking to your values and being such a warm, kind, and honest individual.  Love and miss you! ❤ Xoxoxo




Sorry ladies and gents, this post might get a little gross… but I think it is a matter worth mentioning!!  Poopie doopies are fantastic little friends that tell you how your innerds are doing!  Listen to them!

Lots of things can cause weird poops:

  • intolerance to foods, like gluten, diary, and soy to name a few common ones
  • not drinking enough water, causeing hardness in there, ow.. you shouldn’t have to push that hard…
  • not eating enough fiber
  • even stress!!


Scarier things like colon cancer, IBS, chrons and cholitis can also cause weird poopies.


As traumatic as I thought it was to have a sister with UC, it is terrible to have to live with such an issue that is so uncomfortable discussing.. so.. let’s get comfortable!



My sister wrote an amazing article about her experiences and the fantastic holistic cure she came to! : PLEASE READ!!!!

“Coping with UC

I started crying after Dr. Minor told me that I would need a colonoscopy.

“I’m only 20 years old!” I said to my parents between sobs. “Only 50-year-olds are supposed to get this test!”

My parents reminded me how lucky I was to be having this procedure. I agreed. Then I went home and drank cleansing fluid for three hours, rushing from the couch to the bathroom to poop out whatever was left in my colon.

“This isn’t so bad,” I thought to myself. “I’m used to running to the bathroom.”

I had been having stomach pains for years and there was always blood in the toilet, but I was too embarrassed to tell anyone about it. Now I was finally getting my answer: I had ulcerative colitis.

UC is a type of inflammatory bowel disease. It’s in the same family as Crohn’s disease. After I was diagnosed, I was put on multiple medications including Prednisone and nightly enemas. I wasn’t allowed to eat dairy or salads or whole grains. In a family of health-conscious vegans, my world had been turned upside down.

Sometimes I couldn’t handle any food at all and would spend the whole day inside drinking coconut water, afraid of losing quick access to a bathroom if I left my house. “Will I be able to make it 20 minutes in the car without needing a toilet?” When things were really bad, my life revolved around this question.

But I was lucky. I had a strong support system. My father is a doctor, my sister is a raw vegan fitness instructor, and my mother is a healthy cook and avid reader. She was the one who took care of me the most, making me pumpkin bread with gentle rice flour for breakfast and steamed beets for dinner. For my family, there were no limits for how careful we needed to be with my colon. Fortunately, I was diagnosed over the summer, so my family was able to help me cope with my disease. But going back to college had its own challenges.

Adding six classes, a weekly newscast at WMUA 91.1, and a job as an assistant news editor at the Massachusetts Daily Collegian, my life became hectic. I couldn’t eat anything without running to the bathroom immediately afterwards. My doctor at University Health Services put me back on Prednisone, told me to drink Ensure in order to get protein, and wrote me a note to drop a class even after the deadline had passed. “You need to take care of yourself,” he said. And my family felt the same way.

As an assistant editor, I was expected to be on desk once a week, go to meetings twice a week, and write articles. For my desk night I arrived at 4 p.m. and left the office at 3 a.m. after editing all the news stories, designing the layout, and placing the articles.

I didn’t get much sleep. But I loved working at the newspaper. I made many new friends and learned so much about how a daily paper works. I loved working with a team of fun, smart people. It made me feel good.

It was hard to weigh my health against my duties. The newspaper took up most of my time and energy, and I loved it, but it was taxing. My Nana was adamant that I quit my position. “Be good to yourself!” she yelled at me over the phone. “Your health is most important.”

Even though I would go to the bathroom twice during a half-hour meeting or go on a strict diet of bananas and Ensure, I never quit the Collegian. I just liked it too much. And I never dropped a class either. I was so used to being in constant pain and interrupting my day for bathroom breaks that I convinced myself that my health problems weren’t that bad.

That was my Fall 2012 semester. I passed all six classes with a B+ as my lowest grade. I went to Paris in the spring and when I came back for my Fall 2013 semester, I was invited to work for the news section again. I accepted, writing the crime log and student obituaries.

I learned a lot about my disease and myself that semester. My health is important, but so is my college experience. I didn’t want my career to be stalled by my disease. I had been handling it unknowingly since I was 16. I knew that I could manage it.

Things have gotten a lot better since then. My parents did extensive research and found a holistic solution called a fecal transplant. Over my winter break, my mom blended her poop with sterile saline and then poured the mixture into an enema bottle. Five days a week, I would wake up and turn a movie on and administer the enema, lying on my left side so that the diseased area of my colon would be exposed to the good bacteria. Today I only go to the bathroom twice a day! Having my health back is thrilling.

But I can’t go back to guzzling Rubinoff. After all that I’ve been through; the colonoscopy, sigmoidoscopy, weight loss, strict diets, life without salad; I value my health. I can’t get wasted with my roommates. I can’t just go to bed whenever I want. I can’t eat a whole pizza and feel fine. I’m young but I’m not invincible. This disease has put restrictions on my habits that have forced me to stop trashing my body. And honestly, I’m grateful.

Ulcerative Colitis is an autoimmune disease, so it’s never going away. I must learn how to handle it and go on with my life.”

INCREDIBLE, RIGHT?!  My sister is my inspiration to become a Naturopathic Doctor where I can help people like my sister come to the best treatments! ❤ So excited about her progress!!

This site that my mama sent me has some good advice!  I summed it up a little bit in this article it inspired me to write for the Odyssey,

3 Tips To Pooping Perfectly 

It’s funny how many people ask me what foods to eat to “make them go”. I know girls who have gone great lengths- investing in laxatives and chugging prune juice. Pooping is important people! Poops should be regular (preferably 1-3 times a day), easy, smooth snakes that comfortably come out of you. Fecal matter that hangs out in your gut creates a toxic environment in your system, creating bloating and smelly gas from fermentation, toxins, and unwanted bacteria. Did you know your digestive tract is home the largest immune defense in your body? Pooping perfectly keeps your defenses up, your bloated belly nice and flat, your farts minimal (and not so stinky), long-term colon and rectal health, and boy doesn’t it feel great to take a nice dump?!  Follow these simple guidelines, and your poop should be perfect in no time!

  1. Stay Hydrated- You gotta make sure the waterslide is nice and wet before you can go down! Same deal with the junk in your trunk. To function properly, your intestines have to be well hydrated.  Recommendations are 8-10 cups of water a day; more with exercise.  Try to drink about 3 cups of water 30 minutes before each meal. This will ensure that your hunger cues aren’t being confused with thirst, and will help your food get digested properly.
  1. Eat Gut Healthy Foods- Probiotics (healthy gut bacteria) are the bacteria in fermented foods like kim-chi, kombucha, miso, sauerkraut, and more.  The bacteria in these foods (probiotics) help your gut flora maintain a healthy environment.  Whole plant foods like fruits and vegetables provide prebiotics, which provide the bacteria that the healthy gut bacteria (probiotics) live off of.  The minerals, fiber, and fluids from fresh fruits and vegetables create fabulous poops.  After eating loads of denatured breads, fiber-less animal products, and processed foods, your bound to have an unhappy butthole.  Eating whole grains, plenty of fresh (cooked and raw) fruits and vegetables daily will provide the ruffage, nutrients, and healthy prebiotics necessary to maintain a well running digestive tract.
  1. Exercise- There are muscles in your digestive tract, these muscles respond to other movements of your body. The movement of the smooth muscles of your intestine (peristalsis) greatly improves when you exercise. Just moving a little from walking, jumping, dancing, jogging, or walking up and down stairs can get your bowels a’flowin.  If you want to move your innards, you gotta move your outards.

Stinky nasty farts come from a fiber-less fermenting fecal matter. Get your inner groove back on track and pay attention to how much you are eating compared to how much you are pooping. For me, it feels comfortable drinking 4 cups of water in the morning and moving a little bit before I eat breakfast. I know, it is hard to be conscious of these things with all the stresses and fusses of school life. But, try and put it higher on the list; stress on the potty = stress at your darty.  And the best perk: everyone will appreciate your fragrance free butthole :).

There you have it!  Now for the grand finale!  If you’ve got it, flaunt that ish and snapchat your stool! 😛



Haha, questions or comments, please post below!  Let’s all wish the best for Sam and Mary!!! A happy healthy 23rd and 22nd!!! ❤ ❤ ❤

Genetically Modified Organisms (GMOs). Shake My Head (SMH).


The controversial pro-GMO vs. no-GMO hysteria has a lot of people talking.  Especially for us here in CornVille (aka Indiana).  Let’s talk food.  Of course it is better to increase fruit and vegetable consumption whether or not it is organic- but think you know what’s on your plate?  Inspired by my Public Health Nutrition Text, pg. 58: “Food is not a constant thing.  Vitamin content can vary… Farming techniques also change our food supply on the most basic level.  A cow fed a corn-based diet is not nutritionally the same as a cow that grazes on grass.  We may think we are comparing the proverbial apples to apples, but in reality often those apples have very different nutrient contents.”  Maybe that’s not the nourishment you think it is… let’s find out!


What are GMOs? GMO=Genetically Modified Organism.  According to Monsanto’s website, GMOs are plants or animals that have had their genetic makeup altered to exhibit traits that are not naturally theirs. In general, genes are taken (copied) from one organism that shows a desired trait and transferred into the genetic code of another organism.


Hold up- what is Monsanto? According to the Huffington Post, Monsanto is one of “The Big 6” chemical companies including Dow, Dupoint, Syngenta, BASF, and Bayer.  It was founded as a drug company, and its first product was saccharin for Coca-Cola – a derivative of coal tar that was later linked to bladder cancer.  The Huffington Post describes Monsanto as a company who manufactures the world’s most destructive chemicals, and is a pioneer of biotechnology; their first product being artificial recombinant bovine growth hormone (rBGH), and they have sued companies for labeling their products as “rBGH-free”.


Why care?  A lot of our food is genetically modified to resist bugs and grow bigger, brighter, and sweeter in all kinds of weather.  In Indiana, most farmland is GMO corn and soy.  The “big 6” companies have a lot of power here.  Our Indiana farmers need to do everything they can to maximize their profits- that means with every new chemically altered seed that comes out- they better invest if they want success.  It is brilliant what these companies have come up with, but there are some adverse outcomes worth discussing.


Disease and allergies- Fact is- researching health outcomes based on food consumption is difficult.  There are so many barriers and variables.  Studies have been done by the FDA and the CDC that did show allergy and inflammatory responses from people who consumed genetically modified corn products, but they concluded, “These findings do not provide any evidence that the reactions that the affected people experienced were associated with hypersensitivity to the Cry9c protein (a protein genetically modified into the corn). The difficulties of this investigation highlight the importance of evaluating the allergic potential of genetically modified foods before they become available for human consumption.”  Funny thing is about this conclusion, we eat GMOs all the time, and nobody evaluates their allergic potential.  All the evaluations I could find end in questionable conclusions like this.  Nobody even lets you know your food was messed with.  And I won’t go into the science- but you are what you eat, and if you mess with the genes of your food, the potential for mutated genes certainly increases.  #cancer.


Other Countries, Education, and The Environment:  GMOs are required by law to be labeled in lots of countries including Europe, Australia, and Japan.  Why not America?  Is there something they’re not telling us? Why would they not want something labeled GMO if they are so safe?  GMOs are in almost every packaged food- it’s about time us ignorant Americans actually knew what we were eating.  Might I add the disruption to the soil, and the superbug insects that these technologies could be creating?


How to avoid GMOs?

  1. Buy USDA Organic certified food and food products
  2. Look for Non-GMO seals.
  3. Grow your own food
  4. Avoid risk ingredients that are commonly genetically modified:
  • corn (as in corn oil, cornmeal, cornstarch, and other corn based ingredients
  • soybeans (as in soybean oil, soy protein, soy lecithin, soy milk, tofu, and other soy-based ingredients)
  • canola (canola oil), cottonseed (cottonseed oil), sugar beets (the “sugar” listed on food labels is almost always derived from sugar cane and genetically modified sugar beets)
  • most Hawaiian papaya
  • some zucchini and yellow squash
  • and beware of dairy products, which may come from cows injected with genetically modified bovine growth hormone, and meats from animals (including farmed fish) that have been fed genetically modified foods.  Look for dairy products labeled No rBGH or rBST, artificial hormone-free, or organic; wild-caught fish; and meat labeled organic or 100% grass-fed.


This was a hard article for me to write, because I know and love a lot of people in the ag business.  They are kind, whole hearted people, and truly do want the best for the world.  I came to Indiana to see their side of the story.  However, as a dietetics student, it is up to me to educate about exposures to various foods, and the possible outcomes.  There is a difference between a farmer, and a global chemical corporation.  Let’s do what we can.  We can talk to our food providers and parents about starting to grow our own food and consume more local, organic food.  We are the promising future.  Not a science experiment.

Green Tea Nice Cream

After my first lick of this ice cream I said out loud…



Impeccable amount of ginger, sweetness, and green tea.  The absolute palate cleansing dessert or, indulge, like me, in this for a post workout lunch!

I love green tea and have been reading more and more benefits about it.

Green Tea (matcha):

  • is the least oxidized and fermented non-herbal tea, so it contains the most antioxidants
  • contains a nice amount of caffeine (less than coffee or black tea, more than herbal tea)
  • is used traditionally in Chinese medicine to help with immune function, brain cell protection, blood sugar regulation, metabolism, aging, blood pressure, and many other health issues

Ginger is so warm, aromatic, enlightening, and soothing.  The health benefits to ginger are also endless as well.


  • is a powerful digestive aid: In herbal medicine, ginger is regarded as an excellent carminative (a substance which promotes the elimination of intestinal gas) and intestinal spasmolytic (a substance which relaxes and soothes the intestinal tract), also helps with nausea (hence the ginger ale mom and dad gave you when you had an upset tummy)
  • I sent my sister (who has Ulcerative Colitis) this interesting study with ginger and inflammation of the colon:

    Inflammation of the colon

    A study carried out at the University of Michigan Medical School found that Ginger Root Supplement administered to volunteer participants reduced inflammation markers in the colonwithin a month.

    The study was published in the journal Cancer Prevention Research.

    Experts say that inflammation of the colon is a precursor to colon cancer. Co-researcher Suzanna M. Zick, N.D., M.P.H., explained that by reducing inflammation in the colon a person reduces their risk of developing colon cancer.

    Zick said “We need to apply the same rigor to the sorts of questions about the effect of ginger root that we apply to other clinical trial research. Interest in this is only going to increase as people look for ways to prevent cancer that are nontoxic, and improve their quality of life in a cost-effective way.”

  • helps too sooth migraines
  • warms from the inside out
  • boosts the immune system
  • clears the sinuses (great to make tea out of if you have a stuffy nose!
  • too many benefits- I don’t have all day!!!

Hemp Seeds:

  • incredible vegan source of biologically available and easily digested protein, hemp seeds contain all 10 essential amino acids
  • incredible vegan source of essential omega-6 and omega-3 fatty acids
  • rich in plant based phytonutrients and antioxidants, such as vitamin E
  • contain an array of minerals like zinc, calcium, phosphorous, magnesium, and iron

The Mastermind Mix:

  • 1 heaping Tbs fresh roughly chopped peeled ginger
  • 1-2 Tbs hulled hemp seeds
  • 1 serving packet of matcha green tea powder (like $1.00 each packet at Sunspot)
  • 3 ripe peeled and frozen bananas (freeze for at least 6 hours)
  • 1/2 cup frozen mango chunks
  • water as needed to not break your blender or food processor

1. Using a food processor S blade, or high power blender, put in the ginger, hemp seeds, and mango chunks
2. Sprinkle in the green tea powder I like to put this in the middle so it doesn’t get stuck to the bottom of the container, but no biggie
3. Break up bananas into fourths and throw in container
4. Blend until smooth
5. Take a lick and you are a genius!


Raw Foods Sighted For Peak Performance and Fitness

Raw veganism is a growing lifestyle for optimal health and performance. Think eating a vast array of fruits, vegetables, bean sprouts, little nuts and seeds sounds like torture? Before you run screaming, check out a few benefits.

1. Feed your body fuel, not waste. No wasted space on the ingredients list, no wasted space in your cells, stomach, arteries, or ass. Cooking food denatures proteins and destroys cells. Besides processed and packaged foods, which are obviously the devil, cooked foods also create waste. Raw foods give your body nutrients it can work and thrive with.

2. Results- It doesn’t take a PhD to understand that all the waste (excess fat) gets excreted and the new muscles and cells will be made, strong, lean, and tight when transitioning to raw foods. No more thick bulky bulgy. New cells are able to give you clear skin, strong nails, shiny thick hair (protein!) and clean clear pipework (colon!).

3. Performance- Bring it on, baby. With a diet high in carbohydrate and alive amino acids, peak performance is your middle name. Easy energy jet pack and abundant amino acids to spare- ample iron and easily absorbed calcium. Can you taste the endurance yet? The chlorophyll in dark leafy greens looks almost identical to hemoglobin in blood, and works wonders oxygenating it. Letting you breathe deeply and calmly in a long sprint rather than huffing and puffing.

4. Recovery- Is it even possible to get sore on a raw vegan diet? Since it’s high in carbohydrate, glycogen stores get replenished immediately. Fruits and vegetables are abundant in potassium and natural electrolytes as well. Not to mention are high water content foods that naturally hydrate the body. Train hard today, and harder tomorrow. No sweat! 😉

5. Energy- Feel like you need to sit an hour and digest before you can work out? Raw plant food is easily digested and assimilated. Go ahead, have a huge bowl of ice cream, and your metabolic conditioning class too! For raw ice cream recipes (and more!), check out our Performance Marketing Intern Katie Reines’s blog at http://www.vitaminkatie.wordpress.com.


What we put in our bodies is extremely important- yes.  Eat as if your life depends on it, because it in fact does!


We must not neglect, however, the way in which we eat.  This presentation by Dr. Lilian Cheung on her book, “Savor” was quite necessary and eye opening to the health professionals at the Massachusetts Medical Society Continuing Education Program this past weekend.


She began by addressing the obesity epidemic in the United States.  Showing us how it is estimated that obesity prevalence will increase by 33% and a 130% increase in severe obesity prevalence over the next 2 decades.


She then began to speak about the way in which we eat today.  As well as addressing studies proving that the more food that is in front of us, the more we eat.  Now is the time to take a deep breath, listen to your body, and savor the pleasure in not just your food, but in every aspect of life.savor2

There are infinite health benefits to mindfulness.  Not only when eating, but in all aspects of life.  Even cleaning, driving, or just listening mindfully can improve your quality of life.  I feel so blessed to have attended this lecture, for now I know how to experience life on a much more pleasurable level.  When eating mindfully, the food is truly appreciated and enjoyed.  When living mindfully, the life is truly appreciated and enjoyed as well :).

savor3 savor4 savor5 savor6 savor7

Trading peanuts for red meat reduces heart disease risk by 30%!savor8 savor9 savor10 savor.11 savor12 savor13 savor14 savor15

The Expert Vegan: Professional Leaders Of America


Expert vegans not only know how to order at a restaurant, and find the most nutrient dense option.  They can also answer questions upon questions about protein, iron, dairy and honey; the sustainability of their choices, and what is so important about organic?

What the expert vegan might not know, however, is that they are truly professional leaders.

Professional: adj. following an occupation as a means of livelihood or for gain

Leader: noun. a person that leads

Professional leaders set an example.  Professional leaders go out there and do things the way that they are meant to be done, as role models, specialists, and authorities.

On Friday, May 10, 2013 at the Seaport World Trade Center in Boston, Massachusetts; the Massachusetts Medical Society Continuing Education Program had a number of professional leaders in the medical field present about innovations in technologies, patient information, and much more.  A fascinating array of what the evolution of the medical industry is going to look like, yes, but what I was concerned with was how six out of the eight PhD, MD, candidate, surgeon, professional, yatta yatta yatta in the medical field were overweight and obese.

This might come as a shock to you, seeing as these are professionals in the medical field discussing the importance of prevention of chronic disease and how the prevalence of them has been increasing and looks like it is going to double by 2037.  Oy!

Another note I might add- I just finished a semester taking in information from a nutrition professor speaking about obesity left and right who is physically unable to walk across the room without becoming flushed and out of breath.  Yup, you guessed it vegan expert.  My nutrition professional leader of NUTR 315 is in fact obese.

Do you think these doctors, and professors realize that they are part of this problem?  Now don’t get me wrong- these people are brilliant and do deserve to be respected as such. Isn’t it unfortunate that the way our lives these days results in even the elite and educated falling into the s.a.d. lifestyle that is the Standard American Diet.  It is truly quite a feat to break free from habit, and undergo behavior change. As educated professionals, leaders, and scholars, one would think that they would be able, by now, to maintain their beautiful machinery.

Fact: A plant-based diet prevents, treats and REVERSES almost all chronic diseases.

It is so astonishing to me.  They don’t realize that they are walking role models of human existence in America.  I don’t know about you, but from all that I know and have seen as far as health trends goes; I would rather take health advice from a vegan than a cardiologist.

You have all the tools.  You’ve seen “Forks Over Knives”, and read numerous cookbooks, blogs, and articles.  Maybe you’ve even dabbled with Dr. Doug Graham and David Wolfe on raw? FullyRaw Kristina on YouTube? Julieanna Hever, the Plant-Based Dietitian?  Whatever vegan level your at; know you are on the path to becoming one of the most powerful heroes of America.  A true professional leader.