Macaroni and PEAS | Vegan, Gluten Free, Nut Free, Oil Free

Mmmm comfort food at its finest.  I love using chickpea pasta and other bean pastas.  They’re super high in protein, fiber, iron, and resistant starch to really help feed your good gut bacteria- helping not only your digestion and blood sugar levels, but also your immunity and mood! Lots of nerves in the gut- feed it well!

Serves about 8:

  • 1 cauliflower, rough chop into large florets
  • 1 yellow onion, discard outer layer and chop into quarters
  • 1 teaspoon salt ½ teaspoon black pepper
  • 1/3 avocado
  • 1 boiled sweet potato (skin removed)
  • 1/3 cup nutritional yeast
  • 1-2 garlic cloves
  • Juice of 1/4 – 1/2 lemon
  • 16 oz dry elbow macaroni pasta (I like using banza chickpea pasta)
  • 1 cup frozen peas
  1. Steam onion and cauliflower until soft and translucent (about 15 minutes)
  2. Combine steamed vegetables with salt, pepper, avocado, potato, and nutritional yeast in a food processor S blade or high speed blender and blend until smooth
  3. Boil macaroni according to manufacture’s instructions and mix with peas. Pour sauce over macaroni and peas and mix well. Transfer to casserole dish for serving
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20 REASONS TO MAKE YOUR WINGS CHICKEN-LESS | SUPERBOWL 2018

PLANT BASED FTW

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.

PS:

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.

GO PATS!

 

 

 

Sources Cited:

1. AVOIDING CHICKEN TO AVOID BLADDER INFECTIONS NUTRITION FACTS VIDEO

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

CHICKEN BIG: POULTRY + OBESITY NUTRITIONFACTS VIDEO

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

HOW MANY CANCERS HAVE BEEN CAUSED BY ARSENIC-LACED CHICKEN? NUTRITIONFACTS

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 

Vegan Brunch: True Bistro with STEPH’S PLATE + Why Try A Vegan Restaurant?

First of all, I am so honored to have met Steph from Steph’s Plate! She is such a doll you must watch her videos and get inspired on IG.  Secondly, True Bistro is one of the most classy vegan restaurants I have ever been to.  It is definitely swanky enough for impressing a date, yet not intimidatingly so.  Their lunch menu offers brunch options of waffles, crepes, tofu scrambles, as well as classic sandwiches with burgers, salads, and they feature incredible sweets like local FoMu ice cream and fresh cinnamon buns.

 

Steph ordered the crepes with FoMu lavender ice cream and blueberry compote, I went for the more savory mushroom and red pepper tofu scramble with fresh home fries, salad, and a side of their smokey mac and cheese.  Steph’s crepes were incredible.  They didn’t, you know, “taste vegan” at all!  It was so good, like an incredible dessert to me!  My scramble had such a refined savory flavor profile, I was really impressed.  It didn’t taste like eggs necessarily but the combo of herbs and veggies were brilliant- so delicious.  The mac and cheese I actually got to take home for my sister (the cheese lover). It had a LOT of smokey flavor, almost sausage-y.  Anyone who enjoys those smokey tones would adore it.  Can’t wait to try the waffles and I must go for dinner!

 

4 Reasons: Try A Vegan Restaurant:

1. Plant Foods In Your Diet

A whole foods plant based diet has been shown to be the most effective at preventing and reversing disease. According to the USDA’s Scientific Report of the 2015 Dietary Guidelines:

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2. Environmental Impact

It is without a doubt that eating more plant based meals is more sustainable for the long term and environmentally friendly. As described in the USDA’s Scientific Report, and watch Dr. Michael Gregor’s Video:

3. Prevent Heart Disease and Cancer

Saturated fat and cholesterol are well known for their association with causing the leading causes of death: heart disease and cancer.  Fortunately, plant based diets high in whole foods with fiber containing grain products, fruits, and vegetables, can significantly reduce the risk of cancer and heart disease.

4. Get Inspired

Once you find out how delicious plant foods can really be, you are much more likely to want to get in the kitchen and start cooking!  Keep trying more restaurants and dishes, and before you know it, every meal will be whole foods, plant based, and simply divine.

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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

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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!

From Life is Rawesome to Reines and SHINE – What’s Behind The Change?

Today is an exciting day! I am saying good bye to Life Is Rawesome and will embrace the new name of Reines and SHINE.  While life still is in fact RAWESOME and I think I will always promote a high raw, plant-based lifestyle, there has been confusion about 100% raw and I would prefer my site to be a little more personalized.

With this new brand, I am launching a health revolution — a challenge.  Reines and Shine embraces the idea that every day is a new opportunity to make a change for the better.  Whether it be to change negative thoughts to positive ones, or to reduce our soda consumption, every little change counts.

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The Reines and SHINE Mission:

We are grateful for the world and the opportunity to enjoy it. We must do what we can to not destroy it.  Our bodies are beautiful, strong, and courageous.  The self-healing power of food isn’t outrageous.  At 22 years young, learning to dance in the rain.  I am a dietetic intern, who feels frustration and pain. This world requires a health revolution.  It is up to you to contribute to the solution. Use what we have to make the most of our existence, every little change can make a really big difference. ❤

While this blog has been like a baby, I have seen it grow, and saying goodbye is making me kind of emotional right now, I don’t ever want to stop growing.  But at the end of the day, I know it isn’t about me.  It’s about saving the lives of the masses by inspiring to live a healthy lifestyle. Trying one recipe on my blog will improve personal and environmental health; for vibrancy, and sustainability. Any opportunity I have to inspire somebody to save his or her life is an opportunity I simply can’t miss.  This blog gave me that opportunity.  I could not be more grateful.

Thank you so much for following, I hope I have helped you somehow, and I invite you to continue following at http://www.reinesandshine.wordpress.com.  I am excited about lots of ideas.  While I am still in grad school, it may be a slow start, but hopefully in a couple of years I will really be able to dedicate time to pumping out beautiful informative content for all to enjoy ❤

May you find balance, love, success, health, and happiness for ever, ever, and EVER!

xo Katie Reines

Tangy Mango Zoodles (Zucchini Noodles)- Foodie Trapped In A Dorm!

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Yuuumm!!  Want something smooth, creamy, sweet, tangy, spicy, cool, filling, and refreshing?  Something low fat, gluten free, nutrient dense, cancer curing, heart disease reversing, and blood pressure lowering?  Something that will smooth up your skin and slow the aging process?!

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Yes, please!  I am BEYOND GRATEFUL that this guy came and surprised me with an amazing raw vegan dinner- made in my lil dorm room 🙂 Thank you SamWise!

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Zoodles:

  • 3 zucchinis, peeled with a potato peeler to make thick noodles, or if you’ve got a spiralizer, use that!
  • Schiffinade iceberg lettuce

Dressing: adjust ingredient quantities as desired.  Blend in high speed blender until smooth.

  • Organic Mango Juice
  • Sugar Plum Cherry Tomatoes
  • Dates
  • Basil
  • Lime Juice
  • Bell Pepper
  • Brazil Nuts
  • Organic Frontier Thai Curry Powder
  • Lil jalapeno

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Hope you love this easy, healthy, and yuummmmmmy recipe as much as I did!  Enjoy and reap good health! ❤

My Recommendations For Ulcerative Colitis

Firstly, drink plenty of water about 10 minutes before your meal, this should help your intestines work optimally as well as keep you hydrated which is very important for a time like this when a lot of water could be getting lost.

The most bioavailable phytonutrients are through fresh juices because cell walls and fiber are taken away when juiced, so all that roughage doesn’t get in the way of the nutrients, making the nutrients more bioavailable.  In general, fruit is low in fiber and high in nutrients and available energy.  I am not a doctor, but I would recommend a pretty strict regime until you are healed- something like a 32 ounce juice for breakfast, a pulverized smoothie for lunch, or more giant juice, even blending fresh juice with some fruit like banana would be yummy, and a big monomeal of fruit for dinner, or another big smoothie.

If you are going to opt for cooked food and your regular vegan delicacies, I at least think you should consider supplementing daily with something high in enzymes like bee pollen.  I have heard that peoples UC has been healed just from taking a tablespoon of bee pollen a day, whether blended in smoothie or sprinkled on cereal, I don’t think it matters, the alive active enzymes will really take a burden off of your body- which is why I think raw food with minimal ruffage and fiber is best.
Lastly- boiled and steamed roots should be ok.  I do not recommend baking, for higher temperatures create acrylamide in potatoes, but boiling (212 degrees F) and a little big over with steaming is ok, and there are actually a few benefits to steaming potatoes and root veggies like beets and carrots, like it ruptures the cell walls (thus destroying the fiber) making it easier to digest.
I REALLY hope this helps!! Please keep in touch with me!  You can definitely heal yourself!  All I eat is exactly what I recommended you!! (unless I’m practicing for a demo to serve to the Mcdonalds heads :-/ 😉 )  I eat juices and smoothies and fruit all day and (well i have a giant salad at night) but totally with some steamed sweet potato!  Yum yum!

 

Much love!!  Good luck! YOU CAN DO IT!!

 

Don’t give up, never give up, we won’t stop, give it all we’ve got!
You’re an inspiration to us all, xoxoxoxxxx
Disclaimer: I am not yet a registered dietitian, or a doctor.  However I am a dietetics student who knows how to do research.  From what I know now, this is what I would recommend, but there are never definitive answers.  More research ALWAYS needs to be done!!!

 

Phytochemicals, Cancer, and Raw Food Vs. Cooked Food

Dr. Silvia D. Stan of Purdue University presented a very interesting lecture, “Cancer Prevention and Phytochemicals.”

After researching so much about GMOs and listening to Purdue University’s Food Toxicology expert, Dr. Huber’s talk, it is clear to me that GMOs pose a threat to the health and safety of Americans.

According to Dr. Stan’s talk, cancer is a disease of malfunctioning cells.  Tumors develop initially from normal cells and can either become benign (localized, non-invasive) or malignant (invasive, metastatic) tumors.  Benign tumors are more common as people get older and won’t be a problem unless they disrupt the function of the body.  For example, a benign tumor on the skin would most likely be harmless, but a benign tumor in the brain would start compressing the brain and have a severe effect.  Also, a benign tumor in the thyroid gland, would interfere with endocrine function causing hypothyroidism.  Malignant tumors are the definition of cancer, they can go to neighboring tissues and grow large tumors. They can start in one organ, say in the breast for example, and can metastasize, say into bone tissue (sarcoma), and spread throughout the body.

Tumors that arise from different tissues have different names.  Tumors that arise from epithelial cells (skin cells) are called carcinomas which account for 80% of tumors.  Examples of tumors that arise from non-epithelial cells could be sarcomas which is cancer of the bone, as well as leukemia, and lymphomas, which is cancer in the blood, and gliomas (brain or spine originating from glial cells), and neuroblastoma which are nervous tissue tumors as well.

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Dr. Stan discussed how according to the figure above, the estimated new cases of cancer is different than the estimated deaths caused by cancer as of 2013.  This means that there are still many issues with the effectiveness of the treatment of different types of cancer, so it is important that we learn how to prevent it.

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This slide goes over how cancer develops.  Dr. Stan explained how all cancers initially start off as normal tissue, and they develop progressively.  I am personally extremely interested in this again for learning about what dangers GMOs might bring to normal tissues, as well as how to naturally prevent and reverse cancer, possibly with a raw vegan diet rich in phytochemicals.  “As normal cells accumulate mutations, they start getting transformed into benign tumors, and as they accumulate more mutations, that tissue becomes more transformed, and it starts to proliferate.” As you can see in the image above the integrity of the cell changes.  The normal cells have a small nuclei and as cancer progression continues the nuclei becomes large and the cell divides rapidly and easily.  “Normal cells start accumulating mutations and for pancreatic cancer examples of this are K-ras patients and HER2, these are oncogenes which get mutated and then they get activated, and they lead to proliferation of cells.  As more mutations get accumulated, for example p16, p53, DPC4, BRCA2, those are examples of tumor suppressor genes that get mutated and therefore inactivated.  ‘Tumor Suppressor Genes’ keep the tumor small, so when they get inactivated the early lesion can grow faster and may lead to more advanced lesions and eventually the development of cancer and the metastasis to other organs.”  Dr. Stan explained how cancer development can take decades, which means there leaves a large window for preventive strategies or for preventive agents to be utilized to prevent the development or the progression of cancer.

Both hereditary and environmental factors can influence cancer risk.

Diet an Cancer: Things to Consider:

May Increase Cancer Risk:

  • Excessive Fat Intake
  • Excessive Calorie Intake

“It has been shown also that in rodents that caloric restriction can lead to reduced risk of developing cancer”

May Reduce Cancer Risk:

  • Dietary Fiber (adequate amounts are important for prevention of several types of cancer, such as colon cancer)
  • Micronutrients (vitamins and minerals, especially important for maintaining health status)
  • Phytochemicals (have been shown to have the potential to prevent the development of cancer)

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“There are other factors in the diet that can lead to the development of cancer, this has to do with carcinogens.  For example, high intakes of grilled meat can lead to increased risk of some cancers.  That is primarily from the compounds that get formed during grilling.

A fellow student in the class asked if these carcinogens are present on other grilled foods, such as grilled vegetables.  Dr. Stan explained, “Different compounds are formed when different macromolecules get burned.  Meats are high in protein, and obviously are going to lead to the formation of different compounds.  There are also nitrosamines in meat products, especially in processed meats, which are going to lead to the development of cancer as well.

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There are thousands and thousands of phytochemicals in fruits and vegetables.  Research is underway to determine which ones are most bioactive.

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Increased phytonutrient intake doesn’t just decrease risk of cancer, but other diseases!

“In order for a phytochemical to be effective, what do you think will need to happen?”

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Bioavailability:

“We consume different amounts of fruits and vegetables, how much of those are needed because so much is needed for a beneficial effect.  In order for these phytochemicals to work they need to be present in enough amounts in the blood.  Researchers are going to see different diets that show effect with different levels of phytochemicals.  It is important to have physiological and feasible levels to be able to make a correlation that that is going to make an effect.  So, plasma levels of phytochemicals are important for activity.”

Raw vs. Cooked Food:

“Also, how the food is processed is going to effect the amount of active compounds that work.  “Raw food vs. cooked food.”  During the metabolism and absorption some phytochemicals need to be broken in a certain way so they can be congugated, and in order to be absorbed they need the action of a certain enzyme. For example for isothiocyanates, they need an enzyme called myrosinase, which is released during chewing of the raw vegetable.  If the food is boiled, the enzyme is inactivated, so obviously that is going to effect the action of the phytochemicals.  So, the contents in the food can effect the amount of the active compound.”

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As you can see, Dr. Stan mentioned how the bioavailability and composition of phytochemicals can vary.  This made me think of organic vs. GMO as well as fruits and vegetables ripened in ethylene gas chambers as opposed to picked when ripe.  I can imagine the picked ripe, organic fruits have vegetables have more phytochemicals than GMO conventional ones.

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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!

MARCH 29TH! HAPPY 23RD SAMWISE!!

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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!

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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?

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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, 🙂 :

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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?

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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.)

MARCH 31!! I DON’T KNOW ABOUT YOU, I’M FEELING 22 !!!!

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Nutty and girls

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HAPPY 22ND BIRTHDAY MARE!!

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

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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!!

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

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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!

poopcard

THIS ONE

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! 😛

mypoop4mypoop1mypoop2

 

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