My Favorite Oil-Free Salad Dressing / Kale Stone Fruit Salad Video

Look no further for your bomb-@$$ salad! This baby is so good. And medicinal. Here are just 5 reasons why this salad needs to GET IN YOUR BELLY:

1. Vitamin C + Iron Combo

Vitamin C is needed for peak absorption of plant based iron.  So the vitamin C from the orange and lime in the dressing combined with all of these iron packed greens?! Watch out world, you’re blood is builllttt!

2. Bones of STEEL

Plant based sources of calcium: kale, collards, sesame seeds, oranges… they are all great sources! Throw them all together and you are left with nothing but a mineral dense delicious meal fit for a superhero.

3. Anti-inflammatory + Protein

Ginger is a powerful anti-inflammatory aid, shown to help not only with stomach issues, but migraines, arthritis, and any kind of ache or pain.  It is truly a great go-to cure all.

4. Protein + Fiber Packed

Did you know that 50% of calories from green leafys is from protein?  Plus, sesame seeds have more protein per weight than any other nut or seed.  Protein and fiber are important to turn off hunger hormones.  Plus healthy sources of fat (sesame, walnuts) help curb cravings a lot too.  So this salad will get you shredded baby. Yes, shredded.

5. Simple, Fresh, Versatile

Make this dressing with whatever ingredients you have on hand. No sesame? Use cashews or hemp instead. Or whatever seed or nut you have on hand honestly.  This is delicious with mint, basil, or dill instead of cilantro, and can be used as a dip, filling, or topping for any plant based burger, falafel ball, or, even throw a banana in and drink as a smoothie?! The sky is the limit.  Enjoy 🙂

PS: I have a few spots open for one-on-one counseling with me! Click here to schedule a free consult with me to see if I am right for you 🙂

Why I will NEVER recommend DAIRY + Tips to Bone Health

One in every two women and one in every four men over the age of 50 are going to break a bone due to osteoporosis according to the National Osteoporosis Foundation. It is up to you to take control of your bone health!

Eating a wide variety of plant foods in sufficient calories should supply the body with the calcium it needs sufficiently, without supplementation necessary.

According to the Academy’s Nutrition Care Manual:

Vegans can obtain calcium from a variety of foods, including (USDA, 2007; Manufacturer’s information):

  • Low-oxalate vegetables (see below for calcium content)
  • Calcium-set tofu (120 to 430 mg per half cup)
  • Figs (68 mg per five dried figs)
  • Soybeans (88 mg per half cup)
  • Tempeh (92 mg per half cup)
  • Calcium-fortified foods (300 to 350 mg per cup orange juice; 200 to 350 mg per cup soymilk; 55 to 1,000 mg per ounce ready-to-eat breakfast cereal)screen-shot-2016-11-15-at-10-24-54-pm

My Top 5 Tips for Bone Health?

  1. Exercise: Resistance training and impact activities like running and jumping improve bone mineral density, so be sure to incorporate these activities into your daily life. Recommendations are to resistance train at least 2-3 days a week for 30 minutes / day and to train aerobically at least 5 days a week for 30 minutes with moderate effort.
  2. Eat Plants: As shown in the video, antioxidants in plant foods have been shown to help bone health. The more the merrier.  Animal foods and animal protein have been shown to cause an acidic effect on the body that may interfere with calcium absorption and retention and could be associated with high rates of hip fracture in Western civilization where high amounts of animal protein from meat and dairy are consumed.
  3. Incorporate These Foods: Low-oxalate veggies like broccoli, kale, collard greens, as well as okra, figs, calcium set tofu, and fortified plant milk.
  4. Sunshine: Let your skin see the sun at least 15 minutes / day of direct sunlight. If you live in a darker, cooler area, I would recommend supplementing about 10,000 IU vitamin D and maybe even include mushrooms and vitamin D fortified foods like cereals and plant milks to cover the vitamin D necessity.
  5. Take it WITHOUT A Grain Of Salt: Eat less sodium. Sodium effects our calcium retention. Try bringing flavor to dishes with lemon, lime, or even orange juice. Also, try fresh herbs and flavorful veggies that you like, like thyme, garlic, sage, cilantro, basil, or onion.

I hope this blog post helps to bring you closer to the optimal health and happy life of your dreams.  Much love! Reines and SHINE, it is wake up time.

References:

K Michaelsson, A Wolk, S Langenskiold, et al. Milk intake and risk of mortality and fractures in women and men: cohort studies. British Medical Journal. Oct 28, 2014.; 349 http://www.bmj.com/content/349/bmj.g6015

Z Dai, LM Butler, RM van Dam, et al. Adherence to a Vegetable-Fruit-Soy Dietary Pattern or the Alternative Healthy Eating Index Ss Associated with Lower Hip Fracture Risk among Singapore Chinese. The Journal of Nutrition. April 1, 2014. vol 144 no. 4 511-518. http://jn.nutrition.org/content/144/4/511.full

K Michaelsson, A Wolk, S Langenskiold, et al. Milk intake and risk of mortality and fractures in women and men: cohort studies. British Medical Journal. Oct 28, 2014.; 349 http://www.bmj.com/content/349/bmj.g6015

Z Dai, LM Butler, RM van Dam, et al. Adherence to a Vegetable-Fruit-Soy Dietary Pattern or the Alternative Healthy Eating Index Ss Associated with Lower Hip Fracture Risk among Singapore Chinese. The Journal of Nutrition. April 1, 2014. vol 144 no. 4 511-518. http://jn.nutrition.org/content/144/4/511.full

V Benetou, P Orfanos, U Pattersson-Kymmer et al. Mediterranean diet and incidence of hip fractures in a European cohort. Osteoporosis Int. May 2013. 24(5): 1587-1598. https://www.ncbi.nlm.nih.gov/pubmed/23085859

E de Jonge, F Rivadeneira, N Erler, et al. Dietary Patterns in an elderly population and their relation with bone mineral density: the Rotterdam Study. European Journal of Nutrition. August 24, 2016. http://link.springer.com/article/10.1007%2Fs00394-016-1297-7

M Hassan, A Rezabakhsh. Hormones in Dairy Foods and Their Impact on Public Health- Narrative Review Article. Iran Journal Public Health. June 2015. 44(6): 742-758. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4524299/

BC Melnik, SM John, P Carrera-Bastos, et al. The impact of cow’s milk-mediated mTORC1-signaling in the initiation and progression of prostate cancer. Nutr Metab (Lond). Aug 14, 2012. 9(1): 74. https://www.ncbi.nlm.nih.gov/pubmed/22891897

10 Tips For Vegan Beginners

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Click here to watch the video

Thinking about going veg but don’t know how to start!? First of all, thank you for saving the whole fricken world and honoring your body and just THANK YOU. Second of all- these tips will deff calm your nerves! Click here to watch the video.

  1. Go Meatless: Vegetarian options when eating out and slowly increasing the plant based meat alternatives
  2. Plant Milks: Hemp milk, almond milk, soy milk, vanilla, unsweetened, nonfat, there are so many plant milk options out there, there’s bound to be one that you like
  3. Egg Alternatives: Tofu scramble with veggies is AN INCREDIBLE alternative to the cholesterol and saturated fat in real eggs. In baking, use a 1:3 ratio of 1 Tbsp flax or chia to 3 Tbsp water. It gels up just like an egg! Also, a mashed banana works as a great egg, there are also great products out there like ENER-G Egg Replacer.
  4. Vegan Spreads: Who needs cheese when we’ve got avocado, peanut butter, hummus, guacamole, salsa, marinara, not to mention all the brands of vegan cheese on the market and even ferment or blend your own cheese using almonds or cashews! Healthier you, happier future and seriously saving the planet
  5. Calcium: Kale, broccoli, collard greens, okra, figs – great plant sources of calcium naturally.  Fortified foods like soy milk and other plant milks also have plenty of calcium.  Even orange juice is fortified with calcium and vitamin D these days!
  6. Iron: Lots of greens, beans, peas have plenty of iron. Heck, even raisins have iron! Just try to combine sources high in iron with vitamin C by sprinkling your salads with lemon or orange juice.  Non-heme iron (the iron in plant foods) requires vitamin C for peak absorption
  7. Essential Fats: are ESSENTIAL meaning our bodies can’t make them. So we need to eat them from the diet.  Flax, hemp, chia, walnuts and even leafy greens have omega-3 and omega-6 is in nuts, avocado, seeds and basically most plant fats. It is important to eat healthy fats WE ONLY NEED A LITTLE BIT just a couple of tablespoons does the trick!
  8. B12: If you’re considering going vegan, definitely consider a B12 supplement.  B12 is also in lots of fortified foods like milks, nutritional yeast, and even cereals and energy bars like cliff bars.  However, enough B12 is not naturally occurring in a vegan diet since our soil is so devoid of microbes so it is important to supplement.
  9. Experiment! Variety! Sprouts! Have you tried all the different kinds of beans?! I haven’t even tried them all yet- there’s so many things out there to try! Go crazy!
  10. HAVE SO MUCH FUN! This should be the most fun journey of your life! The vegetarian restaurants! The recipes! The vegan food porn! The epic plant based meal FAILS you’re gonna have! Enjoy it! No stress, you are human just like the most “perfect” person out there! xoxo thanks for saving the world!

CLICK HERE TO WATCH THE VIDEO

My 2 Favorite Salad Dressings, Made in 5-10 Minutes

In no particular order AT ALL! They are both redonkkk

1. Marinarapastasal9

This marinara is beyond any tomato sauce I’ve ever had.  And I LOVE tomato sauce.  Mama knows, I could go through a jar a spaghetti sauce in less than a week- easily!  Here’s why it beats the rest:

  • no sodium
  • no fat
  • no weird additives
  • it takes literally 5 minutes to make
  • lycopene (antioxidant in tomatoes) decreases risk of skin cancer and sunburn and decreases risk of prostate cancer
  • full of vitamins, minerals, fiber, all fruits and veggies here ladies and gentlemen

Tear up some leaves and spiralize a couple of cuces or zucchinis/ summer squashes and:

Blended in my tiny $10 blender:

  • 1 tomato
  • 1 tablespoon or more of Italian Seasoning (to taste)
  • 1-2 garlic cloves
  • 1/4 red onion
  • 2-4 dates (depending on how sweet you like it)
  • 2 oz (apx 1/3 cup) sun dried tomato

I make lots of variations to this! This time I made it, I used fresh oregano, thyme, and rosemary that Janice gave me, THANK YOU JANICE!!! I also didn’t have sundried tomato or onion, and I still loveeedd itt!  Sometimes I just blend tomatoes, dates, and basil.  Sometimes no onion, sometimes extra garlic!  Have fun with it and see how you like it!  And I don’t usually top with walnuts, but those looked good to me today 🙂 Some mushrooms and/ or artichokes would have been nice, or some broccoli!! Mmmm

2. Sweet Citrus Ginger Mint

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Moan moan moan moan moan moan.  Oh KALE  ya!  This + kale = OMFG HOW IS THIS SO GOOD!? I actually had 2 huge bowls of this salad for breakfast this morning.  It is that goood!!!!  And you thought eating 2 heads of kale was difficult, ha ha HA!! Just you wait, you’ll be dreaming of it, just like me 🙂

  • easily absorbed calcium
  • easily absorbed iron (mixed with vitamin C!!)
  • protein packed, sweet satisfaction
  • indigestion aid (ginger)
  • it’s so good, so easy, so refreshing and satisfyingly filling ❤
  • so low fat
  • so high fantastic
  • so addicted to the way I skipped down the street singing after I ate this

Kale is this one’s soul mate.  I suggest tearing some up like I did, or if you have a knife, chiffonaded dinosaur kale is how the chef Sam Romano made it for me.  I’ve never been so impressed in my life.

Blended in the little blendah:

  • 3 oranges
  • around 15-20 fresh mint leaves (depends on size and variety, I’d load it in, looovee orange and mint)
  • 3 dates
  • 1.5 tsp maca (optional, what do you have on hand? 🙂
  • 1 Tbs hemp (I’ve used sesame seeds and flax seeds before too, both phenomenal)
  • 2 thimble sized pieces of ginger, ( I’ve been adding more lately, the warming ginger is aweesomee)
  • lemon juice

I actually didn’t have lemon juice, but have made it before with lemon and it’s really nice, the sour with the sweet date is just, ! .  Impeccable.  I really want to try it with pomegranate seeds on top!  You have fun with it!  Too easy, too many health benefits! Stuff your excuses in the trash, suck it up, and make this.  If you don’t like it, I’m convinced you are an alien.