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 



Wow. What an extremely lucky child to have a parent reading this. Can you believe you are creating life?! This is HUGE! I am so glad that you are here. Educating yourself for not only an incredibly healthy and happy you, but the best future for your magnificently blessed kiddo as well ❤

YES as a matter of fact there is nothing missing in a vegan diet to raise an EXTREMELY  healthy happy successful, talented, bright, beautiful, and alive child. AND you are dramatically reducing your risk for complications, pain, sickness, and beyond.


Vegetarian Diet Pregnancy PDF – Physician’s Committee for Responsible Medicine

Dr. McDougall Vegan Pregnancy Newsletter PDF

Vegetarian Infants PDF // Vegetarian Diets Pregnancy – Academy of Nutrition + Dietetics

Vegan Pregnancy Brochure // Pregnancy + Vegan Diet – Vegetarian Resource Group

Nutrition During Pregnancy – Cleveland Clinic

Top 10 Tips:

  1. Educate yourself with all of the material on this post! In general, pregnant women only require about 300 extra calories per day from starch. This video is very informative!
  2. Emphasize beans and greens combined with a source of vitamin C like lemon or orange juice for peak iron absorption. (great recipes)
  3. Incorporate omega-3s daily: ground flax, chia, walnut, hemp, and leafy greens daily for omega-3s (vegan algael oil DHA supplement if you’d like) for a super smart baby 😀
  4.  Incorporate calcium rich foods: kale, broccoli, collards, okra, oranges, figs or calcium-set tofu, fortified plant based milk, etc. daily
  5. Get iodine from a dulse or kelp shaker, nori, Eden’s brand beans, or sea palm. Iodized salt is not the best source of iodine as concentrated sodium like that in salt + high sodium foods has been shown to increase blood pressure and may lead to preeclampsia.
  6. Take a B12 supplement 2-6x / week if not already in your multi / fortified foods
  7. Avoid seafood!!! Heavy metals cross placenta as they detox from mom’s body into baby while pregnant and breastfeeding.  Mercury, antibiotics, and other additives and heavy metals in seafood and other animal products should be avoided.
  8. Spend at least 20 minutes / day in nature if you can. Relax! Take it easy! Get some natural sunshine vitamin D or make sure it is in you multi or be sure to take a supplement 2000IU/ day should do the trick 🙂
  9. Emphasize whole plant foods like veggies, whole grains, fruit, beans, seeds, and nuts and minimize processed foods like added sugars, processed oils, white and refined flours and flour products, and added sodium and salt.
  10. Practice Intuition: what do you feel like eating? An entire watermelon? Fantastic! 3 whole heads of lettuce with an avocado?! Amazing. Our bodies are incredible. Meditate, listen to what it wants, stay calm, and have so much fun!

Some mama inspo + info for ya:

DR. MICHAEL GREGER of nutritionfacts.org:


Mr. and Mrs. Vegan:

  1. How to Make a BABY! [Healthy Pregnancy Diet]
  2. USDA Guidelines for Vegans + Meal Plan that Meets Needs
  3. What Eat in A Day While Pregnant // Two Recipes

Ellen Fisher:

  1. Pregnant with 3rd Vegan Child
  2. VEGAN MOMS TALK: Tips for Raising Healthy Vegan Kids
  3. What my vegan 4 year old ate today


MyKind Organics Prenatal:

Garden of Life Organic Prenatal Multivitamin Supplement with Folate – mykind Whole Food Prenatal Vitamin, Vegan, 180 Tablets

Iron supplement I recommend:

MegaFood – Blood Builder, Energy Boosting Iron Supplement, 90 Tablets (FFP)

More Resources:


The Kind Mama: Book and Website by Alicia Silverstone

The Kind Mama: A Simple Guide to Supercharged Fertility, a Radiant Pregnancy, a Sweeter Birth, and a Healthier, More Beautiful Beginning

The Everything Vegan Pregnancy Book: All you need to know for a healthy pregnancy that fits your lifestyle (Everything Series)

Skinny Bitch Bun in the Oven: A Gutsy Guide to Becoming One Hot (and Healthy) Mother!

Websites + more PDFs:

Feeding Vegan Kids. The Vegetarian Resource Group. http://www.vrg.org/nutshell/kids.htm. Practical information for parents of children from infancy through adolescence.

Vegetarian Nutrition for Teenagers. The Vegetarian Resource Group. Available at: http://www.vrg.org/nutshell/teen_veg.pdf. Brochure designed for teen vegetarians. Covers key nutrients, body weight issues, and simple snacks.

Raising Vegetarian Children. Vegetarian Nutrition Dietetic Practice Group. Available at:http://vegetariannutrition.net/vegetarian-kids/ Blog written by registered dietitians with suggestions for vegetarian families.

Teen FAQs. Vegetarian Resource Group. Available at: http://www.vrg.org/teen/. Questions and answers about nutrition, social situations, family issues, foods and cooking for vegetarian teens.

Vegetarian Teens. Vegetarian Nutrition Dietetic Practice Group. Available at: http://vegetariannutrition.net/vegetarian-teens/Blog written by registered dietitians with a focus on vegetarian teens.

Vegan Lunch Box Blog. Available at: http://veganlunchbox.blogspot.com/. Blog includes many ideas for healthy packed lunches for vegetarian and vegan children.

Vegetarian Diet: How to Get the Best Nutrition. Mayo Clinic. Available at: http://mayoclinic.com/health/vegetarian-diet/HQ01596. Includes information on substitutes for milk, butter, cheese, and eggs.

Becoming a Vegetarian. Nemours Foundation. Available at: http://kidshealth.org/teen/nutrition/diets/vegetarian.html. Article aimed at teenagers who are interested in becoming vegetarian.

6 Ingredient Pancakes: Pumpkin. Chocolate Chip. Vegan. Amazing.

These pancakes are out of this worrrlldd!! Inspired by Deliciously Ella:

Makes about 9 pancakes:

1 cup pumpkin
1 cup plant milk
1 1/4 cup brown rice flour (or ground oats / any GF flour)
2 Tbsp maple syrup
1 tsp cinnamon
1/3 cup vegan chocolate chips (optional)
Use non-stick pan preferably or use light coconut or avocado oil for greasing

  1. Mix together wet ingredients and cinnamon
  2. Gently stir flour until well combined
  3. Fold in chocolate chips
  4. On medium heat, place about 1/3 cup of batter for a pancake and spread into pancake shape with a spoon
  5. Flip after about 2 minutes
  6. Serve warm with berries and real maple syrup 🙂

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.


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

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!