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! :-*

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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 

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

 

HEMP MILK RECIPE | Dietitian Approved

Ahh hemp seeds!  One of the most nutrient dense little foods out there.  With anti-inflammatory omegas, packed with protein and iron.  Look out world hemp milk is going to make a lean mean hulk outta you! 1 cup of this milk recipe has got about:

• Calories: ~130
• Protein: ~8 grams
• Fat: ~9 grams (essential omega 3 and omega 6 fatty acids!)
• Iron: 15% DV* (*daily value based on a 2000 calorie diet)
• Fiber: 8% DV*

Ingredients:

• 3 cups cold water
• 1/2 cup hemp seeds
• 1 pitted moist date
• 1/2 tsp vanilla

Steps:

1. Blend for 1-2 minutes on high until smooth and creamy
2. Keep in the fridge for about a week
3. Hug someone randomly, because you can
4. ❤ smile.

10 Tips For Vegan Beginners

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

5 Ways To Lower Cholesterol

Click here to watch my new video: 5 Ways to Lower Cholesterol 

Click here to watch!

What’s the number one cause of death in America? According to the CDC, it’s heart disease. The preventable, unnecessary, easily avoidable, heart disease.  Half of men >65 years old are prescribed expensive statin medications that cause obnoxious side effects like muscle pain. Here’s 5 tips to decrease cholesterol naturally.

1. Minimize Dietary Cholesterol and Saturated Fat

Cholesterol and saturated fat stick to our blood vessels and cause them to narrow, leading to erectile dysfunction and heart disease

Cholesterol is only found in animal foods like meat, dairy, eggs, butter, and mayonnaise, and products containing animal foods like pastries, ice cream, cakes, and cookies.  Our livers make cholesterol to help fat travel in the blood.  Cholesterol is not a nutrient and it is not necessary to eat it.

Meat consumption is associated with a 25% greater risk of coronary heart disease

Saturated fat is fat that is solid at room temperature.  Most animal fats are saturated (fish being the exception).  Be sure to avoid processed  and red meats and high fat animal products like cheeses and creams.

A few years after experiencing erectile dysfunction, one is likely to have a heart attack.

2. Portion Control Healthy Fats

There are lots of benefits to a little bit of healthy fat but be sure to remember the two key words here, LITTLE BIT! Healthy fats would be the fats from plant sources or ones that are liquid at room temperature, like avocado, olives, almonds, sunflower seeds, and olive oil.  The general rule is 1-2 tablespoons of healthy fat is enough per meal.  Think of it as a garnish, not a main event.  Try these 10 tips to help decrease fat intake:

1. Steam, boil, or bake food instead of frying it.  Be sure to use parchment paper instead of spraying pans with oil. It is super quick clean up and very effective non-stick.
2. Sautee in water, it tastes the same!
3. Buy a nonstick pan, I have made perfect pancakes without any oil
4. Replace some of the oil in recipes with apple sauce
5. Instead of eggs try making a “flax/chia egg”: 1 to 3 ratio- 1 tablespoon of ground flax or chia to 3 tablespoons of water, combine and let sit for about 10 minutes to let it form a gel.  Or, a mashed banana also works as a great egg alternative.
6. Choose low fat plant based alternatives when it comes to meat, cheese, cream cheese, mayonnaise, milk
7. Incorporate more products that are already naturally fat free like salsa, fat free marinara, jelly and jam
8. Instead of snacking on fatty snack foods like chips, try pretzels, fat free organic popcorn, fat free granola, or rice cakes
9. Be sure to read ingredients labels and look out for any added fats and oils, especially “hydrogenated oils” because those are trans fats!
10. When you go out to eat, ask for dressing on the side so you can control how much fat you are eating and let them know you are sensitive to oil so they won’t sprinkle any extra on top of your food.

3. Eat Plenty of Plant Foods

The American Heart Association did not hold back when recommending plant foods like grains, vegetables, and fruits. 4-5 servings of fruit a day! That could be 5 bananas!

Plant foods like grains, beans, vegetables, fruits, nuts, and seeds are all sources of fiber.  Soluble fiber has been shown to help lower cholesterol levels.

4. Exercise!

The American Council of Exercise says most adults could gain substantial health benefits from 2 1/2 hours of weekly moderate intensity exercise, such as brisk walking or gardening.  That’s only 30 minutes a day 5 days a week! Our hearts are muscles too- gotta work those out!

5. Make Stress Your Friend

Health psychologist Kelly McGonigal has a great talk about recent research showing if we believe that the stress response is a good thing, the negative effects decrease.  Definitely watch her talk and remember: our stress is good! It makes us perform better, and there is nothing that we can’t handle.

Click here to watch my new video: 5 Ways to Lower Cholesterol 

6 Tight Tummy Tips

Think doing a hundred more crunches will do the trick? Think again. These tips should help get your tummy trim in no time.

1. Food combining
Eat fast digesting foods before the slow digesting ones! Meat and dairy can stay in your system for 48 hours, taking quite a while to digest and eliminate. However, fruits can take 15 minutes to two hours to digest! Melons are the quickest with their high water content. So imagine this: Miss Melon, in a SUV convertible, speeding down a one-lane highway, going 85 mph. Mr. Protein is two miles ahead in a John Deere tractor going 15 mph. This one-lane highway is exactly like your digestive tract. Once Miss Melon catches up with Mr. Protein, it is going to cause fermentation of the fruit, which leads to carbon dioxide production, gas, bloating and a big bloated belly. So, enjoy those fast digesting foods like fruits and vegetables, and try and eat the slow digesters like fats and proteins later or for dinner.
2. Cut the Salt
Recommendations are to reduce sodium intake, anyway, so you really should probably kick it. Salt retains water.  This water weight can look really floppy on the body. When you cut the salt you might lose weight. Sweat it out! Also, salt distorts the taste buds. The more you eat the more you’re going to think you need to add it to everything. People who rarely use salt are very sensitive to taste. Try it out.
3. Ditch Useless Abdominal Exercises
People bust @$$ trying to get a six-pack when they have this thick layer of fat hanging out on top. What will get your abs to show is actually aerobic exercise. If you want to get a flat tummy, go for cardio like jogging, biking, dancing or playing sports. Aerobic exercises will help to lose the weight gradually so that you become leaner all around to get all of your muscles to show more, including those abs! Spot reduction is a myth. Doing 100 squats a day won’t trim thunder thighs, they actually increase the muscle mass on the legs which adds weight. Same goes for the midsection. Move your body, get your heart rate up and you’re bound to see results.
4. Posture
If you’re walking around with your shoulders down, gut hanging out – then your gut is going to be hanging out!  Chin up. Shoulders down and back.Tuck that belly button into your spine. Sitting at your desk? Same deal!
5. Shift Your Focus to Health
Quit staring at your belly and start striving for a healthy lifestyle. If you make overall health and fitness your goal, a tight, flat tummy is bound to follow. How are you feeling? Instead of staring in the mirror and wishing for one small part of you to change, think of the big picture.
6. Take Care of Yourself
If you’re not eating enough healthy fruits and vegetables and sleeping enough then you won’t have enough energy to be active and live a life you love! You are already magnificent and beautiful in every way. Treat your body the way it deserves to be treated!
Excited!? Me, too. See you out running. Your beautiful healthy self and your trim tight tummy awaits!

3 Reasons Nobody Likes a Meathead In Bed

3 Reasons Nobody Likes a Meathead In Bed

Everyone loves a big, strong, buff, pro-corkscrewing football-playing stud in the sack! According to recent research, however, performance can still be drastically improved!
1. Blood Flow
What makes a boner? Yup, collegiate scholars – blood flow.  What clogs blood flow, making blood cells stick together, increasing blood pressure and slowing blood flow? The same foods that cause cardio-vascular disease: cholesterol, saturated fats and high sodium foods (the basic manly man diet)! NO!!!
According to Dr. Terry Mason, “A whole food plant-based diet can improve sexual function the same way it improves high blood pressure, high cholesterol and type-2 diabetes. Erectile dysfunction is the first clinical indicator of generalized cardio-vascular disease.”  Not only is it beneficial to the ladies for your man to keep it up and keep it coming, but the orgasm sensation is much more prominent with a harder boner. And this blood flow scenario is the same anatomy for the ladies, just on a smaller scale!  We want the most out of our blood flow too! The better the blood flow, the better the boner, the better the booyaa.
2. Energy
WebMD’s number one fatigue fighter? You are what you eat. If you eat something dead, cooked, processed, fatty, and salty then you will be dead, cooked, processed, fatty, and salty!  Want to be alive, bright, colorful, sustainable, vibrant, antioxidant rich, vitamin rich, natural energy rich and hydrated in bed – and all the time? Go for those foods!!  According to Purdue’s own Dr. Tim Gavin, B.S., M.S., Ph.D., “Carbohydrates are the body’s number one fuel source.” No fellahs, not protein, not fat, CARBOHYDRATES!  Muscle contraction needs energy from carbohydrates to occur. Stored carbohydrates in the form of glycogen in muscles prevents muscle soreness! Go hard, CARB UP!  And eating a whole, high-carb, plant-based diet has been shown to increase quality of sleep and make a morning person out of you!  Talk about getting it on in the a.m.!
Beneficial blood flow and energy foods:
Fruit
Vegetables
Whole Ggrains
Beans
Legumes
Nuts and seeds
Plant sources of healthy fats
Detrimental Blood Flow and Energy Foods:
Anything fried
Fatty meats (most meat)
Eggs (high cholesterol)
Cheese
Dairy Products
Fast food
Cheesy bread
Hamburgers and hot dogs
Processed and packaged foods
3. Compassion
Meatheads, when it comes to an aggressive attitude, no thank you! A girl needs to know that he cares. That he cares about pleasing the beautiful her! But also, that he cares about his own body and well-being. That he cares about his life, his health and his future! A guy that cares is a diamond in the rough at a big school like this. The healing power of the compassionate human touch is an indescribable force. We hold those compassionate people closest to our hearts. Eating a diet that is natural, sustainable, synergistic, vibrant and whole will love you back. Smile uncontrollably and love big! When you feel that good, filling your cells with energy and nutrients, you will have more love to give and bring a bigger positive contribution to this planet.
The health benefits are endless. A healthy diet will help you in everything you do. Mentally and physically.  Have fun with that increased blood flow and energy! Live big, dream big, love big, use protection and CARB UP!