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

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! :-*

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5 Soy-Free Vegan Protein HACKS + “TUNA” MELT SANDWICH RECIPE

So if you really knew me, you would know that I have considered myself vegan for 8+ years and I LOVE SEAFOOD. I grew up north of Boston where lobster rolls, clam chowdah, tuna melts, cod, haddock, salmon, scallops, muscles.. all of it. Were what I grew up on and 😛 I’m obsessed with. AND I chose not to purchase those foods anymore because of many reasons, a few I mentioned in the video. My mom’s birthday was Sunday May 19th and I know one of her favorite meals is a simply divine tuna melt. So I made, in honor of her, the best damn vegan tuna melt everr

!!  TuNa MeLt  !!

Chickpea “Tuna” Adapted from the amazing forks over knives website

  • 1 can chickpeas, drained and mashed
  • 3 Tbsp tahini
  • 1-2 tsp mustard
  • ¼ cup onion
  • ¼ cup celery
  • ¼ cup pickle
  • kelp
  • Turmeric
  • Salt
  • Pepper

Mix well!

Ooey Gooey Melty Cheez:

  • 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

Enjoy!!

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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

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Self Acceptance, Self Compassion, Self Love | Cara’s Kitchen Interview

No one is you, and that is your super power

What if today was your last day?

Who would you want to give one last hug goodbye? To express how deeply you care. To allow them see how amazing they are in your eyes, and how grateful you are for them.

What about giving one last hug to yourself as well?

Don’t go another day…

Wishing you could be any different than exactly as you are right now.

Counting your burdens instead of your blessings. Forcing yourself upstream, working towards goals that don’t nourish your heart and soul.

Not seeing the beauty in each moment- not realizing dreams due to a self worth deficiency. A love deficiency.

Love is an essential nutrient.

At the end of the day, I won’t need more money saved, certifications gained, or visions created..

all I will want to do is express and receive love.

Don’t look back on your life and regret all the days you spent lost in your own head.

Get swept away by the magic that you already are~

  • Write a love letter to yourself
  • A thank you letter to yourself
  • A forgiveness letter to yourself
  • Look at yourself straight in the eye in the mirror for at least 5 minutes and tell that beautiful miracle human you see how much you love them
  • Write “get to-do” lists instead of “to-do” lists
  • Count the moments that make you feel in awe
  • Feed yourself beautiful vibrant food because you want to
  • Dress up because you know you’re an absolute goddess
  • Sing, laugh, and create what you want.
  • What you want is what the universe wants.
  • We are the universe.

sending so much love. I hope this helps someone out there

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The Ultimate Autumn Dish: Kale Lentil Quinoa Salad with Persimmon, Pecan, Pomegranate and Sweet Ginger Dressing

The Ultimate Autumn Dish

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I love being the health fairy. Everyone appreciates that one dish that is actually delish AND in alignment with everyones health goals. Hope you get inspired by this to have fun in the kitchen with what you’ve got and make something colorful, healthy, and delish

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Ingredients:

  • 1 cup quinoa, rinsed
  • 1 cup lentils, soaked + rinsed
  • Combine + Boil in 4 cups water + let cool
  • 1-2 bags or bunches of kale
  • 1-2 pomegranates
  • 1-2 cups chopped pecans
  • 4-6 persimmons, the smaller kind, chopped

Dressing:

  • 5-8 dates, pitted
  • 3 Tbsp hemp seed
  • 1-2 chunks fresh ginger
  • 3 Tbsp cashews or tahini
  • 3 Tbsp raw almond butter
  • 3/4-1 cup water
    Blend smooth and creamy

1. Massage dressing into kale
2. Add the quinoa, lentils, and rest of ingredients and mix well
3. SHARE WITH EVERYONE!

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 

5 Favorite Vegan Thanksgiving / Holiday Recipes | Katie Reines, MS, RD.

Ahhh Thanksgiving. My favorite holiday. Take the stress away and leave nothing but joy to saturate your friends and family. Which is really what Thanks. Giving. is all about, isn’t it?  Sometimes, these family occasions can be looked at as a burden.  I invite you to challenge that.  Let’s put in an effort out of love. It is worth it.  And maybe even take it to the next level- provide your family a truly compassionate dish option 😛

  1. Apple Pie

This is the gourmet recipe from the incredible healing cafe, Organic Garden Cafe in Beverly, MA where I’ve been working at seasonally since high school. Jacob Massey is an amazing raw vegan pastry chef. This pie: UNREAL. You have to believe me, seriously you must try it <3. I’m obsessed. Maybe its the already delicious food it’s made out of. Or maybe it’s all the joy he puts into his work. I’d say both. Anyone who has it tastes and feels the incredible-ness.

Makes 6 Pies:

Crust:

  • 10 cups walnuts
  • 7 1/2 cups pitted moist dates or coconut date rolls
  • 2 1/4 tsp cinnamon
  • 2 Tbsp coconut palm sugar
  • 2 1/4 Tbsp coconut oil
  1. Line spring form pans with parchment paper
  2. Pulse and blend in food processor until well combined and a little chunky, not too smooth
  3. Distribute crust evenly into pans and press to smooth

Filling:

  • 10 quarts chopped into 1/2 inch cubes apples
  • 4 cups soaked dried apricots
  • 2 cups soaked raisins
  • 3/4 cup psyllium
  • 1/2 cup fresh ginger (not peeled but washed)
  • 1/4 cup cinnamon
  • 2 tsp salt
  1. Blend soaked fruit, psyllium, ginger, cinnamon, and salt in food processor until smooth
  2. Combine with chopped apple and mix well. The juices from the apple will release and the dried fruit mixture will distribute nicely
  3. Distribute filling evenly on crusts and press to smooth

Crumble:

  • 8 cups walnuts
  • 1/4 tsp clove
  • 1/4 tsp nutmeg
  • 2 tsp vanilla
  • 1/2 tsp cinnamon
  • 6 Tbsp coconut palm sugar
  1. Pulse in food processor until well combined and forms a nice crumble texture, not too smooth like butter
  2. Distribute crumble over pie fillings evenly and smooth gently
  3. Freeze pies overnight and thaw in the refrigerator. Freezing and thawing gives the apples a delicious cooked texture and releases all the wonderful juices.
  4. Try your best to share with someone 😉 Happy Thanksgiving!

2. Holiday Kale Salad

Inspired by the Quinoa Medley (#4 below). Use whatever herbs you like and have so much fun! This dish has wowed so many people and honestly, you can’t go wrong. A sweet tangy dressing, epic freshness and beautiful colors with the pompom. Mmm mmm!

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  • 1-2 bunches of kale
  • 2 pomegranates
  • 1 bunch green onion (half chopped half blended)
  • 1 large bunch dill (half chopped half blended)
  • 1 bunch mint (half chopped half blended)
  • 2 Tbs tahini (I used 2 Tbs hemp seeds)
  • 2 cups currents or raisins (I didn’t use raisins at the demo)
  • ½ cup pure lime juice
  • ½ cup orange juice
  • 4 dates
  • 2 cups walnuts
  1. Wash, de-stem, and schiffinade kale
  2. Chop using either a food processor S blade, or a knife and cutting board, half of the bunches of scallion, dill, and mint
  3. Deseed pomegranates (with a large spoon, banging on the outside of 1/2 of the fruit so the seeds just fall into your palm)
  4. chop walnuts
  5. Blend juice, dates, and the other half of the bunches of green onion, dill, and mint
  6. Massage dressing into kale thoroughly with gloved or very very clean hands
  7. Using tongs, mix in nuts and pomegranate seeds
  8. Serve chilled❤

3. FullyRaw Pumpkin Pie

I made this pie many times in Indiana where little local persimmons are all over the place.  There were two local persimmon trees at Purdue where I would frequently sit under, wait for the wind to blow, and eat all of the fruit that fell to the ground! The samples I made in the video below could not have gotten better reviews.  It is amazing how people think healthy food won’t taste redonk. And when it does, the light in their eyes! Priceless.

FullyRaw Kristina’s Pumpkin Pie:

Crust

  • ~1 lb dates
  • 1.5-2 cups pecans
  • 1-2 tsp Cinnamon
  • 1 tsp vanilla

Pie Filling

  • 2-3 cups pie pumpkin
  • ~2 lbs dates
  • Ginger, thimble sized piece
  • ~168grams persimmon pulp
  • 1-2 tsp pumpkin pie spice

Crust

  1. Using food processor S blade, put pecans in first, then dates and cinnamon, and pulse and blend until desired crust texture
  2. Take out the blade
  3. Press all around pie crust

Pie Filling

  1. Put pumpkin chunks and then dates, persimmon, cinnamon, ginger, and spice in vitamix, or food processor S blade
  2. Blend until completely smooth
  3. Rubber spatula into pie crust
  4. Freeze to set (about 2 hours)

4. Quinoa Medley

I’m actually obsessed with Chef AJ and The Plant Based Dietitian, Julieanna Hever.  I got to meet Chef AJ at Chicage Vegan Mania when I went with the club that I helped to create, “Be Veg at Purdue”. She made this quinoa medley at her demo and everyone was like. HOMINA. No oil? No salt?? So much flavor?!! Howw does she do it. A must make dish for every occasion.  Both Chef AJ and Julieanna Hever have the best recipes.  Definitely check them out!

Time: 25 minutes. You will need: large pot, knife, cutting board, large bowl, large spoon, measuring cups. Serves: ~20. (½ cup servings)

Ingredients:

  • 16 oz dry quinoa (about 2 ½ cups)
  • 2 cups raisins
  • 1 cup raw pumpkin seeds (pepitas)
  • 1 pomegranate
  • 1 bunch scallion
  • ½ bunch cilantro
  • ½ bunch parsley
  • ½ – ¾ cup lime juice (about 8 limes)

Steps:

  1. Rinse quinoa and then bring to a boil in 5 cups of water. Cover and reduce heat to low and simmer until quinoa is tender, about 15 minutes. (cook to manufacture’s instructions on box)
  2. Allow quinoa to cool. Chop herbs using a food processor S blade, or by hand. Juice limes.
  3. Combine ingredients in large bowl. Serve chilled. Keeps well for about a week in the fridge.

5. Butternut Squash Brussel Sprout Stuffing

stuffing

My roommate in Texas made this twice for a project and guess who ate it all.  GUILTY (well, you know, ate most of it). It is so amazing! Food52 is a great resource for reliably bomb vegan recipes.

I hope this helps you to bring something healthy and delicious to your table. Let me know if you have any questions 🙂 Happy Thanksgiving!

 

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.

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