VEGAN PREGNANCY

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.

Resources:

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

Academy Link: HELPFUL

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:

HEALTHY PREGNANCY PLAYLIST MUST WATCH

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

Supplementation:

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:

Books:

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.

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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

10 Perks of Dating a Health Conscious Guy

Guys: If you have trouble making healthy choices, chances are you are struggling with the ladies, too.  Check out this list, and think twice about that fried double bacon beef burger crap (that actually leads to impaired blood flow) they call “man food”.

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1. They look good naked. Obviously, health conscious guys like to take care of themselves, but they don’t just do the whole buff brick-head lifting thing. They are aware of the benefits of endurance training as well, and let’s just say ladies: I hope you can handle it.

2. They are confident: The crap his friends give him for bringing a kale smoothie to class doesn’t faze this guy. He doesn’t need the approval of others to dictate his actions.

3. They know how to have fun. You can be confident that going with him to the bars won’t be embarrassing for either of you. You will not have to worry about taking care of him after a night out and he will be a fun date to try new things with and go on your own fun adventurous with throughout the day.

For the full article, click here.

5 Tips From a Vegan Dietetics Student

Four years ago landing at Purdue University in Indiana, I didn’t know what to expect.  I had lectures about the incredible GMOs and dairy products, and labs visiting meat processing factories.  I learned the hard way how to stay true to myself.  Nothing could bring me more joy than providing fitness classes, newspaper articles, and my own series of vegan food demonstrations.  Today, I know so much more about myself, the dietetics profession, and the stereotype that I am associated with.  Hopefully, you can dodge a few bullets with some advice from my experiences.

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1. Don’t Tell Them You’re “Vegan”. Well, at least not right away.  It is much more accepted to say “I feel good eating plant-based” or “I just don’t like meat and milk gives me gas!”  The word “vegan” instantly gives people that “oh… you’re one of those weirdos” kind of vibe.  And, trust me, you’re only saving yourself. Once they find out you’re vegan, then you get the, “oh, so do you eat ___” and “wait, can you eat __” questions.. which, at this point, are beyond irritating.

2. Haters Gonna Hate. If your “friends” are mad at you for not going out with them, they are not your friends.

IMG_20150207_171122 I learned this one the hard way.  But when I did make this realization, I can’t believe the incredible friends that came along!  I have so much fun spending true quality time with my friends, being nerdy, and doing what I love most like run, cook, dance, yoga, and eat 😉 ! I don’t plan on becoming an alcoholic…that doesn’t mean I didn’t have one to many mimosas at PQ’s bridal shower…but still…I love my liver. Also, there are definitely disbelievers out there. And it is really fun to prove them wrong. Snapchat--750773866263956008

3. Share BOMB food with your friends.  Everybody wants delish healthy food these days.  Share your vegan favorites with as many people as possible.  Try these brownies, they are easy, healthy, and beyond ooey gooey and amazing.  You gotta try them on your friends. Black Bean Brownies S/O Anna Lawler

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4. At the end of the day, you know you’re going to save the world.  IMG_20150307_200447Just check out what the scientific report of the 2015 Dietary Guidelines Advisory Committee says: veganevidence

5. Blog! Now that I am a senior, I almost forgot why I started this blog in the first place.  If only I had a penny for every time I was asked, “what do you eat!?” and “where do you get your protein!?”  This blog was made for an easy one-liner answer, “check the blog.”  And what a fantastic tool it has been.  I can’t wait to take the time to make a professional, beautiful website in the future like my current inspiration Nutrition Stripped

If I can make it through, so can you!  Put yourself out there, and be sure to do what makes you happiest.  If you have any questions or comments please comment below or email me at k.reines1@gmail.com.  Enjoying every minute! xx

5 Tips: Create The Best Version Of Yourself

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Infinite Waters has a deep understanding of enlightenment.  I invite you to check out his videos and read this article I wrote with his inspiration in mind.

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Rethink your existence. Everything you do is a choice. Realize that you are free. We were brought up to do, to provide, go to school, go to work and to make money. Guess what? We’re human beings not human doings. At this time in your life, realize every second you spend in a day is 100 percent your choice. You choose to wake up to go to 7:30 a.m. class. Nobody is forcing you. So quit complaining! If it doesn’t serve you, let it go. I am looking forward to using what I learn in my classes in my future. If you really don’t want to go to class, I suggest you seriously reconsider what you are doing with your life, open your heart and listen to your passions. Once you realize you are free, you can embrace happiness and practice becoming the best version of yourself.

Be yourself. It all starts with self-love. There will always be people with opinions who think you are this type of person or that type of person. What you do have the power to change is your opinion of your self. When we embrace who we are, full throttle, is when we really start to live to be the best versions of ourselves. There is something within you that nobody else has to offer. Be yourself and grace the world with your presence .

Love is greater than fear.  Fear means False Evidence Appearing Real. I can think of too many things I do out of fear: fear of the future, fear of consequences, fear of disapproval, fear of judgment, fear of disappointment… the list goes on. I’m practicing turning this around, as I begin to do more things out of love.  My list looks something like this: love of dancing, love of yoga, love of friends, love of learning, love of trying new things, love of a good challenge. Everyone has a different list of what they love or what brings them joy. We are all beautiful and unique so, let what brings you love guide you to find the best version of your self.

Cure your “disease to please.” We don’t have to act small to get people to like us. In your attempt to please your parents, teachers, or even your friends, have you lost who you really are? In college, it is easy to fall into the party scene. Friends want you to go out with them. Don’t forget who you are in your journey to providing the most positive contribution possible to this planet.  The only person you have to please is yourself.  Letting go of relationships that no longer serve you may open doors to relationships that do serve you.

There is no such thing as a mistake.  Okay, hold up. Yes, there’s definitely such a thing, but it’s really all about how you look at it. Some people look for ways to make more mistakes so that they can learn and become wise. Others, like me, will misplace her keys and a week later, lose them again. What is huge about this is, not letting it get to you. Why worry?  Why stress? There is nothing I can do in the meantime besides think, look, and keep moving forward. Complaining, crying or freaking out is not constructive.  Like I said, I’m still working on this one, but in striving to become the best version of myself, I practice noticing when stress pours over me and laughing at it  as I try to let it go and move on.

I also suggest eating plant foods. Feeding your body the medicine nature grows for us is fundamentally beneficial for your own well-being. Maybe you think my suggestions are bogus or too spiritual. But, in my journey, I have noticed as I embrace what I love, opportunities fall into my lap. So much serendipity. At the CoRec, I get to share my passions for dancing, yoga and even the amazing and delicious raw vegan cuisine in the demo kitchen! If that wasn’t enough, you’re reading my article as the health fitness columnist for this newspaper and my little diary of a blog www.vitaminkatie.wordpress.com, that only my mom read, now has over 100 followers!

Every day is the best day ever.  Or maybe it’s not. Maybe it’s just how I look at it .

bestuu

Top 5 Finals Fitness Tips

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Don’t even think about gaining the finals 5 pounds!  These 5 finals fitness tips will keep you moving and stress free for the challenges ahead.  You will stay focused, fit, and fresh for whatever college course tries to crush your cool.

  1. Every Hour Power: With every hour of studying, set an alarm to take a break.  This alarm should be set hourly, and heed to its call!  Every hour, get up, go outside, and briskly walk around the building you’re in.  Or, walk up a few flights of stairs.  Knowing that you have these breaks will not only keep you more focused in between breaks, but it will also help to increase your physical activity during long days of sedentary studying.
  2. Nature Calls Challenge: Staying hydrated is very important!  With staying hydrated, comes frequent bathroom breaks.  With frequent bathroom breaks, comes an opportunity for fitness!  After every flush of the toilet, try to do 25 squats.  Chest up, core engaged, legs a little further than shoulder width apart, weight in the heels, try to get low enough to get under a 90 degree angle in the knees.  Squats are a great allover workout, working the largest muscle groups of the legs and glutes as well as the core for balance.  When you get sick of squats, try push-ups instead!
  3. The Cardio Cram:  Bring your notes to the gym and set them in front of you as you cycle or walk on the treadmill.  This is a fantastic way to focus.  Increasing heart rate and blood flow will help engage your thoughts for effective remember and recall.  Reading over notes can be really boring and tedious.  Multi-tasking will increase your physical activity and teach you a thing or two for your finals.
  4. Fruit For The Win: The brain and nervous system run exclusively on glucose.  Study hard, carb up!!  Snacking on fruit is a great way to keep you satisfied so you can focus, giving your brain the sugars it needs, and the fiber and high water content to make you feel full naturally while cleansing the body and keeping you hydrated!  Always have an apple or a banana in your backpack!
  5. Flexibility Focus:  Try reading your books while doing static stretches on the floor.  Sit in a split and stretch while you read.  Relaxing into your muscles with long, deep breaths.  Stretching while studying helps to calm you down, warm up your muscles, and increase your flexibility.

The stress of finals can mix up our priorities.  It is important to remember, without good health, how can we focus on finals/ LIVE!?  Don’t let finals take control of your health and happiness.

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.