WELLNESS RESET & GIFT BOX GIVEAWAY

Could you use a reset?

From Covid and quarantine, to protests, and political views, who hasn’t been a little off their rocker?!

It’s times like these when it’s most beneficial and necessary to find support in achieving balance with health and self care.

Have you taken the action steps necessary to take care of yourself holistically?

It doesn’t have to be hard!

Kalli and I created an incredible program to make this process easy and fun for you!

Kalli (CEO of Studio Ginger) and I have come together to develop a 10 day virtual retreat to come back enjoying the self care routines including virtual fitness classes, plant based nutrition education and meal plans, mindset exercises, and even products sent to your home!

Toned in 10

Our “Toned in 10” holistic health reset challenge starts June 22 and there are only 10 spots left eligible to receive a gift box (value of over $150) including a full sized tub of KOS protein powder (your choice of flavor!), a full sized tub of Bogavia essential face cream, full sized box of Banza pasta, Karma Nuts, and more!

What’s Included?

• Daily virtual group fitness classes
• Daily nutrition and mindset workshops
• 10 high protein vegan full days of eating meal plans
• Gift box (if you are one of the first 50 people to sign up!)
• Facebook group community, connection, and accountability
• One-on-one accountability with Kalli and I
• A self care transformation coming from love and empowerment!

Who can join?
This is open to anyone looking for an health upgrade with mindset, plant based nutrition, fitness, and community

When is it?
June 22-July 1st, 2020

Where is it?
Facebook group community and Zoom calls for classes and workshops.
Classes and workshops are recorded – so no worries if you can’t make them all!
Daily accountability of your choice: text, voice memo, instagram message, up to you!

Pricing
Early bird price: $99 for the whole program + gift box until June 18th!
Regular Price: $120 if you sign up after June 18th.

CLICK HERE to sign up for the TONED IN 10 challenge

Set the right goals

I got off the phone today with a client who is just finishing up with my online holistic health program.

She was so liberated because: she came in to work with me with the goal to lose 8lbs, and left the program feeling more free, intuitive, balanced, confident, and happy (and not weighing herself at all)

She previously had goals to lose weight, which left her feeling anxious around food, and in her body.

She now has goals to take care of herself, and has new empowering beliefs around what is possible for her!

Our Story
Kalli and I have a unique spin on wellness and self care.
We share in the video above our story with disordered eating and our approach to helping people achieve health in a balanced way.

We’re not here to focus on weight loss or rigidity around clean eating and forcing exercise.

We’re here to embrace what true holistic health looks and feels like: free, confident, present, grateful, proud, and sustainable.

Do Not Miss Out!

This is going to be so much fun!

As someone who values their well being reading this email, I know you are willing to do what it takes to step in the discomfort of taking full responsibility for your health.

CLICK HERE to sign up for the TONED IN 10 challenge

and feel free to respond to this email with whatever questions or concerns you have, would love to connect!

Can’t wait to see you in there!

Be sure to send this email to a friend who could use some help!
If you’re reading on your phone, screenshot and tag me on instagram in your stories @vitamin.katie and let me know how this was helpful. I would love to connect 

If you’d like help on your health and fitness journey, click here to apply to work together.

Sending love!
Katie 🙂

You can get 20% off using code VITAMINKATIE on all products from these distributors:
My FAVE Redd Vegan Adaptogenic Protein Bars
Your Super Superfood Blends, Teas,  and Organic Plant Protein
Lyfe Fuel Fortified Protein, Super Algae Omegas, and Probiotics

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IS YOUR MINDSET SABOTAGING YOUR HEALTH!?

5 ways to get your MINDSET to BENEFIT instead of SABOTAGE your health?! 🧐

1. If we are STRESSED while we eat, food is NOT digested properly! More likely to store as fat! 🤯

2. When we LOVE ourselves we are more likely to follow through with health promoting behaviors

3. WILLINGNESS to feel uncomfortable feelings allows us to transmute and practice becoming stronger instead of NUMBING with food, drugs, or other coping mechanisms

4. The placebo effect. !! Whether you THINK you can or THINK you can’t, you’re right! 😲 PAY ATTENTION to what you believe!

5. Health is NOT obession with health!! Health is laughter, love, freedom, connection, pleasure, and SO MUCH MORE than nutrition and fitness! 💃

Check out this article for more info and comment below your thoughts and questions about this! Xoxoxx

3 Seed Parmesan Cheese | Vegan, Gluten Free, Packed With Micronutrients

Ahh how is your sweet summer going?

It’s definitely that time of year when we want silky smooth skin (I mean, don’t we always). Plus if you’ve ever had dandruff, or brittle hair and nails, this recipe is a must for you! Its got great sources of trace minerals like zinc and selenium as well as vitamin E and healthy fats that are so essential for a glow up. Also, the nutritional yeast is a b-complex powerhouse to help you feel super energized and buzzin like you’re made for.  Not to mention is goes PERFECTLY on top of all the seasonal pesto, tomato, basil pasta perfections you’ve been enjoying lately 😛 Give this one a go!

3 Seed Parmesan Cheese

Makes ~10-15 servings

1 cup Brazil nuts
1 cup raw pumpkin seeds
1 cup sunflower seeds
3/4 cup nutritional yeast
0.5-3 tsp salt
1 tsp garlic powder

Blend in a food processor S blade until perfect parm consistency

Enjoy! :-*

Taco ‘Meat’, Nacho ‘Cheese’, and Baked Tortilla Chips | Cinco De Mayo Recipes – Dietitian Vitamin Katie

I’ve decided if you don’t like Mexican food, you simply haven’t tried enough of it yet. There is such variety! The colors, flavors, textures YUM! Like. They had avocado toast on lock way before it became a $15 hot ticket item at legit every cafe in Beverly Hills. The recipes I provided below are off the chaaaiinnss people. Like. SERIOUSLY. I made them with my friend Sky and she actually, after trying one chip with nacho cheese and taco meat, fell to the ground and yelled, “How have I lived so many days without this!?” lol Seriously so good. Can’t wait for you to try!

United We Dream

In this video, I put more on the table than just a few healthy recipes. As a Zumba instructor, Mexican food connoisseur, and a friend to many who identify as Hispanic, Mexican, and Latino, I gave a shout out to the organization United We Dream for taking a stand. I hope you check them out and support! With how grateful I am for all of the diversity of cultures in my life, it can be overwhelming feeling like there is nothing I can do to help. United We Dream makes it easy and I am so grateful.  If you just want the recipes skip forward to 7:27 in the video. 

Taco ‘Meat’:

•2 cups zucchini, finely diced
•1 cup brazil nut, ground (I used walnut)
•½ cup crimini mushrooms, finely diced
•½ cup onion, minced
•5 tablespoons Mexican chili powder
•¼ cup celery, finely minced
•2 Tbs nutritional yeast
•2 Tbs lemon juice
•1 teaspoon Himalayan salt
•1 teaspoon garlic, minced
•½ tsp cayenne
1.  grind nuts into flour
2.  add in chopped veggies
3.  add in Mexican fiesta seasoning, nutritional yeast, garlic, lemon juice
4.  mix!

Nacho ‘Cheese’

2 C. potatoes, diced large
1 C. carrots, diced large
1/2 C. water
1/4 C. olive oil (or just use 1/4 an avocado)
2 tsp. salt
1 Tbsp. lemon juice (fresh is best!)
1/2 C. nutritional yeast flakes
1/4 tsp. onion powder
1/4 garlic clove (or 1/4 tsp powder)
Dash of cayenne
1. Boil the potatoes and carrots until soft.
2. Blend potatoes and carrots with the rest of the ingredients on high in blender until the cheese is extremely smooth. I use my high-powered VitaMix blender.
3. Store in refrigerator for up to a week

Baked Tortilla Chips

Small organic corn tortillas, no toxic additives in the ingredients 👀
1. Preheat oven to 400-420*F and line a baking sheet with parchment paper
2. Slice tortillas into 6 ships and spread evenly on parchment so none are stacking
3. Bake for about 15 minutes or until chips are golden and crispy 🤪🤪🤪✨ enjoy

Chai Chickpea Superfood Cookie Dough Balls | Vegan, Gluten Free, Oil Free, Date Sweetened

Fall is! Well, here in Venice, CA it actually still feels like Summer… BUT the PSL (pumpkin spice latte) is back at Starbucks sooo therefore it’s time to throw pumpkin spice, pecans, and chai gingery goodness in absolutely everything.

I am a huge fan of drink mud.  The founders are basically neighbors of mine, local here in Venice. They have a great mission to help get people feeling energized and thriving without overstimulating the adrenals from coffee.  Their product drink mud has medicinal mushrooms, cacao, turmeric,  and Indian Chai spicee. It does have a tad of caffeine, making these superfood balls the best pick me up that ever happened!

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1/4 cup tahini
• 1/4 cup almond butter
• 8-10 medjool dates, pitted
• 1-2 Tbsp Drink Mud Powder: https://www.mudwtr.com/ . (option to use your favorite mix of spices and superfoods like pumpkin pie spice, spirulina, maca, hemp, cinnamon, cacao, etc.)
• 1-2 thumbs fresh ginger, grated (optional)
• 2-3 tsp vanilla extract
• sprinkle of pink salt
• 1 Tbsp pumpkin spice powder
• 1 cup pecans, chopped
• 1/2 cup cacao nibs
• 1 cup unsweetened dried coconut

Steps:

1. Food processor S blade: blend chickpeas, dates, tahini, nut butter, vanilla, mud powder, ginger, and salt until smooth
2. In a separate bowl, combine pumpkin spice powder, cinnamon, coconut, and pecans
3. Using a tablespoon, create balls of dough and roll them into the separate bowl to coat with pecans, coconut, and more spice
4. Keep in the fridge for about a week or freeze for about a month
5. Warning: you will feel like LIFE IS AMAZING after eating these and you may want to run 15 miles or something. Do your best not to eat them before bed 🙂

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 

3 Fave Soup Recipes + WHY I’M OBSESSED WITH SOUP?! | Vegan Dietitian

Why am I obsessed with soup?

1. Moist Cooking Method

   Fact: The way we prepare our food changes its nutrient content.  So, if you’re going to cook your food, in a soup is the best way! Cooking in water means the food can’t go over 212*F.  This is a plus because the higher the heat, the more nutrients are denatured and destroyed and the more carcinogenic properties begin to form.  With moist heat, there is now browning or charring occurring.  Also, in a soup all of the nutrients are cooked into the broth instead of drained out.  So you’re eating all of those incredible vitamins and minerals instead of pouring them down the drain with the water.

2. Medicinal Ingredients

   Is it possible to make a whole foods plant based soup that isn’t medicinal magic?  Flavor it up with ginger, garlic, and onion,  Throw in that turmeric and black pepper and make a curry. Use all those veggies you never heard of like romanesco, leek, and lion’s mane mushroom.  The ingredients in hearty wholesome soups and stews are powerful disease prevention and reversal medicine for a calm mind and a happy healthy and long beautiful life!

3. Variety on Variety

   Vegetable soups, bean stews, creamy squash, chili, bisque, even chilled raw soups! The possibilities are endless.  Thickening up by blending with cashews, chopping some veggies chunky, blending others, using vegetable juices for a base, maybe even coconut milk, garnishing with pumpkin seeds, or even avocado.  There are so many kinds of soups. I eat them almost daily and don’t think I’ll ever get sick of them.

4. Easy Peasy

   Feeling lazy? Me too.  I’m down to heat up some water and throw in all my favorite veggies and spices any day. ( me everyday ) Yay soup!

5. Underrated AF

   Soup is a great option.  Sure, if you get it in a can it can have some extra sodium look for less than 300mg of sodium per serving or find “no salt added” or “low sodium” options and maybe if you get them at a restaurant they’ll have some oil, but overall, whole foods plant based soups and soups are an incredible option not to be overlooked.  Please try making at LEAST one of these recipes this winter!

THE RECIPES

1. TOMATO BISQUE

Serves: 4

adapted from http://www.DrFuhrman.com

Ingredients:

• 3 cups carrot juice (3 pounds of carrots, juiced, or put 2-4 carrots chopped in a blender with enough water to reach 3 cups and blend until smooth) (they sell carrot juice at whole foods and trader joe’s)
• 1 1/2 pounds fresh tomatoes, chopped or 1 (26 ounce) BPA-free carton chopped tomatoes
• 1/4 cup unsalted, unsulfured dried tomatoes, chopped
• 2 celery stalks, chopped
• 1 small onion, chopped
• 1 leek, chopped
• 1 large shallot, chopped
• 3 cloves garlic, chopped
• 2 tablespoons no-salt herb seasoning blend, adjusted to taste
• 1 teaspoon dried thyme, crumbled
• 1/2 cup raw cashews
• 1/4 cup chopped fresh basil
• 5 ounces spinach or baby kale

Instructions:

1. In a large saucepan, add all ingredients except the cashews, basil and spinach. Simmer for 30 minutes.
2. Remove 2 cups of the vegetables with a slotted spoon and set aside.
3. Puree the remaining soup with the cashews in a food processor or high-powered blender until smooth.
4. Return the pureed soup along with the reserved vegetables to the pot.
5. Stir in the basil and spinach and heat until spinach is wilted

2. MAMA’S CHILI

• 2 Tbsp water for sautéing + some nearby
• 1 1/2 cups chopped yellow onions (learn to chop an onion)
• 1 cup chopped red bell pepper
• 2 Tbsp minced garlic
• 1 medium zucchini, stem ends trimmed and cut into small dice
• 2 cups corn kernels (we used frozen)
• 1 1/2 pounds portobello mushrooms (about 5 large), stemmed, wiped clean, and cubed
• 2 Tbsp chili powder
• 1 Tbsp ground cumin
• 1/4 tsp salt
• 1/4 tsp cayenne
• 2 14.5oz cans of diced tomatoes (Muir Glen Fire Roasted – No Salt Added)
• 3 cups canned black beans (drained and rinsed)
• 1 15oz can tomato sauce
• 1 cup low sodium vegetable broth/stock
• diced avocado and chopped green onion, garnish

1. In a large pot, heat the oil over medium-high heat.  Add the onions, bell peppers, and garlic, stirring until soft, about 3 minutes.
2. Add zucchini, corn, and mushrooms, and cook, stirring, until soft and the vegetables give off their liquid and start to brown around the edges, about 6 minutes.
3. Add the chili powder, cumin, salt, and cayenne, and cook, stirring, until fragrant, about 30 seconds.
4. Add the tomatoes and stir well. Add the beans, tomato sauce, and vegetable stock, stir well, and bring to a boil.
5. Reduce the heat to medium-low and simmer, stirring occasionally, for about 20 minutes.
6. Remove from heat and adjust seasoning to taste.

3. THE HERO POT

• A large pot
• 1 red onion
• 2 garlic cloves
• 1 small chunk of ginger
• 1 tbsp ground or fresh turmeric
• 1 sweet potato
• 1 cup red lentils
• ~6 cups filtered water
• ~1/2 cup broccoli
• ~1/2 cup celery
• ~1/2 cup mushrooms
• ~1/2 cup peas
• Lime and avocado to garnish

1. Prep ingredients: chop vegetables, mince garlic + ginger
2. Sautee onions and garlic in pot in 1/3 cup of water (keep a jug of water nearby to add as needed)
3. Add turmeric, lentils, sweet potato, and 5 cups of water and bring to boil for about 10 minutes
4. Turn down heat to simmer and add in rest of ingredients to simmer for about 15 minutes
5. Take your superhero medicine 😛

enjoy ❤

Two Quick, Easy, Vegan, + Gluten Free Bean Pasta Recipes: Prescription Pesto + Sesame Ginger Sauce

Who doesn’t Love pasta? Yes, love with a capital “L”.  For these recipes I used banza pasta made from chickpeas.  Bean pasta is awesome! It is super high in nutrients like iron and beneficial fiber. Plus it is loaded with protein. It’s gluten free and only takes 7-8 minutes to cook. Obsessed. I particularly like the Banza brand because it looks just like regular pasta and has a really nice consistency.  Some bean pastas that I have tried are a little mealy and chalky, this brand is nice and noodle-y.  I don’t know how else to describe it 😛 Hope you enjoy these recipes! xo

Purchase Your Box Of BANZA Here:

Banza Chickpea Pasta, Variety Case, Shells/Elbows/Penne/Rotini (Pack of 6)

Sesame Ginger Pasta + Veggies

Mmmm when I had this recipe the first time I could have sworn it had peanut butter and sugar in it with its gingery garlic creamy deliciousness.  Its just sesame seeds and dates!? What!? So simple and I can assure you this recipe will not disappoint!

Adapted from Dr. Joel Fuhrman’s Quick and Easy Chilled Sesame Noodles

Serves 6

Ingredients:

• 8 ounces bean pasta, cooked according to package directions, rinsed under cold water, and drained
• 1 pound fresh or frozen broccoli florets, steamed
• 1 pound mushrooms, chopped + steamed (or use another pound of broccoli or any other vegetable you love!)
• 1 large red bell pepper
• 6 scallions thinly sliced

For the Sauce

• 1/4 cup unhulled sesame seeds, lightly pan toasted
• 1 cup water
• 2-3 tablespoons raw almonds or cashews (preferably soaked / sprouted)
• 7 medjool dates or 13-14 regular dates (like deglet noor), pitted
• 1/2 tablespoon minced ginger
• 3-4 cloves garlic, peeled
• 1/4 teaspoon red pepper flakes, or to taste
• 3 tablespoons lime juice (or rice vinegar / apple cider vinegar)

Steps

1. In a high speed blender, puree all the sauce ingredients until smooth
2. In a large bowl, toss the cooked pasta, bell pepper, scallion, steamed broccoli, and veggies with the sauce until thoroughly coated.
3. Divide among 6 plates and serve immediately or refrigerate until ready to use.

Prescription Pesto

Yaaas pesto :-P. This recipe has got all the medicine in it, and TBH: there is nothing I crave more. This pesto is BOMB. Don’t be fooled by the word, “medicine.” Back in the day when you used to plug your nose to get the stuff down.  This powerful pesto has got the most potent DNA protecting and disease reversing foods like greens, turmeric, beans, walnuts, and garlic.  And this medicine, baby.  Just can’t get enoughhh yuuuuuuuuuuuuummmmmmmmmmm!!!!!!!!!!!!!!!!!!!!!!

Adapted from Dr. Michael Greger‘s Eight Check-Mark Pesto

Serves 4

Ingredients:

• 1 bunch (or about 2 cups) fresh basil
• 1/4 cup raw or sprouted walnuts
• 2-3 cloves fresh garlic
• 1/4 of a peeled lemon
• zest of 1/2 of a lemon
• 1/4 teaspoon turmeric powder
• 1/4 cup canned pinto beans (I recommend no salt added like Eden’s Organic)
• 1/4 cup liquid from canned beans or water
• 1 tablespoon sweet white miso (equal to or less than 270mg sodium / serving)
• Pepper to taste

Combine all ingredients in a food processor.  Blend until smooth. Scoop onto a cup and a half of cooked bean pasta.

The Hero Pot | Lentil Vegetable Healing Soup

Split red lentils cook in just 10 minutes and are an awesome source of iron, protein, fiber, and disease fighting properties. And to me, they almost take like cheese! Ugh so GOOD!  I make a different version of this soup at least every week lately.  Broccoli and onions one day.  Zucchini and mushrooms another.  The ginger, turmeric though.  So divine.  Give this a try!

The Hero Pot

• A large pot
• 1 red onion
• 2 garlic cloves
• 1 small chunk of ginger
• 1 tbsp ground or fresh turmeric
• 1 sweet potato
• 1 cup red lentils
• ~6 cups filtered water
• ~1/2 cup broccoli
• ~1/2 cup celery
• ~1/2 cup mushrooms
• ~1/2 cup peas
• Lime and avocado to garnish

1. Prep ingredients: chop vegetables, mince garlic + ginger
2. Sautee onions and garlic in pot in 1/3 cup of water (keep a jug of water nearby to add as needed)
3. Add turmeric, lentils, sweet potato, and 5 cups of water and bring to boil for about 10 minutes
4. Turn down heat to simmer and add in rest of ingredients to simmer for about 15 minutes
5. Take your superhero medicine 😛 enjoy

 

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)

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