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

The Ultimate Autumn Dish

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

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!

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.

Healthy Pasta TASTE TEST + 4 Reasons Why I STILL Avoid Gluten

 

Pasta. What a delectable vehicle for vegetables!  Add your favorite beans, steamed veggies, and tomato sauce and BOOM! An impressive gourmet dinner.  While intact grains are the gold standard (grains in their whole form), whole grains, yes including their bran, germ, and endosperm, are milled into a fine flour to make whole grain pastas, breakfast cereals, and other “whole grain” products.  A few examples of legit whole intact grains would be steel cut oats, brown rice, quinoa, and millet.

How to tell if the product is WHOLE GRAIN?

1. Whole grain stamp is on the package
2. “100%” or “Whole” are used to describe it
3. The first ingredient listed is a whole grain

Refined grains are not only grains milled into a flour, but their grain was stripped of the nutrient and fiber containing bran and germ! Murder! Refined grains are white / light in color and examples include white bread, cookies, cakes, pretzels, white rice, regular pasta, and anything made with white flour. Darn!

Don’t fret too much! The recommendation is:

Make at least 1/2 of your grains whole grains.

Grains are an important part of a healthy balanced diet for fiber, iron, magnesium, selenium, b vitamins, and lasting energy! Be sure to include them on your plate.

The Taste Test

Well before #1, my personal favorite is ZUCCHINILINI OF COURSE! Which is simply zucchini or summer squash, spirilized to look and feel like spaghetti. I like to mix it with pasta dishes to add bulk, flavor, color, and more veg of course!

#1 Nature’s Promise Whole Wheat Spaghetti: #1 in taste, texture, and nutritional profile. Contains gluten.

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#2. Bionaturae Gluten Free Corn and Soy Spaghetti: Fabulous texture and taste and with 5g protein and 6% iron, this product is ok. Low in fiber

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#3. Jovial Gluten Free Brown Rice Spaghetti: Quite sticky texture, but great flavor and elasticity.  Would go great with a sauce. However, low in fiber although whole grain. Brown rice is naturally low in fiber.

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#4. Ancient Harvest Gluten Free Corn and Quinoa Spaghetti: Texture dry and kinda crunchy, but a good source of fiber at 16% daily value and 10% iron!

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#5. Andean Dream Quinoa Gluten Free Spaghetti: Texture was definitely a little sandy.  But I must say with 6% calcium, 12% iron, and just barely a good source of fiber at 10% daily value, not bad.

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The Consensus:

The quinoa based gluten free products have a better nutritional profile, but are not as delicious as the lower fiber rice based ones.

Why I personally still avoid Gluten?

Do I go out of my way to avoid gluten?

No.  I still enjoy it in moderation. My mom makes homemade bread and pizza with gluten which I eat occasionally.  My diet is whole foods based, so I rarely purchase packaged products that might contain gluten.

Do I eat gluten every day?

No.  Maybe I eat a gluten containing meal or snack 3-4 times a week.  I am generally healthy and do not currently feel any reason to put more effort into seriously avoiding wheat, barley, rye, and foods containing gluten 100% of the time.

Why I make this personal choice:

1. My sister has ulcerative colitis, which is similar to celiacs in that they are both autoimmune inflammatory intestinal disorders. With a genetic risk factor in my family, I try to not over load the gluten as a personal preventative measure.
2. Studies linking gluten and autism spectrum disorders autism-and-nutrition-1. The GFCF (gluten free casein free) diet has been shown to help people with ADHD and autism, what else could it be linked to? I am ever curious and after reading such articles have trouble stomaching gluten (and of course would never recommend drinking milk).
3. Naturopaths recommend avoiding gluten initially when trying to avoid inflammation with an “elimination diet,” along with dairy and other common inflammatory trigger foods. With this in mind, many people have success reversing adverse symptoms like rashes, IBS, fatigue, etc (SO MANY), once they remove gluten from their diet.  I grew up with canker sores, weird rashes, and eczema so, avoiding inflammation (and gluten) is in my best interest.
4. Close friends with celiac disease so it is easier for everybody to find a gluten free delicious option!

While as you could see from the video, a gluten free diet is not recommended for the general public because it tends to have less nutrients. Be a savvy shopper and let me know if you have any questions! Enjoy those intact whole grains and plant yums! xx

Vegan Brunch: True Bistro with STEPH’S PLATE + Why Try A Vegan Restaurant?

First of all, I am so honored to have met Steph from Steph’s Plate! She is such a doll you must watch her videos and get inspired on IG.  Secondly, True Bistro is one of the most classy vegan restaurants I have ever been to.  It is definitely swanky enough for impressing a date, yet not intimidatingly so.  Their lunch menu offers brunch options of waffles, crepes, tofu scrambles, as well as classic sandwiches with burgers, salads, and they feature incredible sweets like local FoMu ice cream and fresh cinnamon buns.

 

Steph ordered the crepes with FoMu lavender ice cream and blueberry compote, I went for the more savory mushroom and red pepper tofu scramble with fresh home fries, salad, and a side of their smokey mac and cheese.  Steph’s crepes were incredible.  They didn’t, you know, “taste vegan” at all!  It was so good, like an incredible dessert to me!  My scramble had such a refined savory flavor profile, I was really impressed.  It didn’t taste like eggs necessarily but the combo of herbs and veggies were brilliant- so delicious.  The mac and cheese I actually got to take home for my sister (the cheese lover). It had a LOT of smokey flavor, almost sausage-y.  Anyone who enjoys those smokey tones would adore it.  Can’t wait to try the waffles and I must go for dinner!

 

4 Reasons: Try A Vegan Restaurant:

1. Plant Foods In Your Diet

A whole foods plant based diet has been shown to be the most effective at preventing and reversing disease. According to the USDA’s Scientific Report of the 2015 Dietary Guidelines:

2. Environmental Impact

It is without a doubt that eating more plant based meals is more sustainable for the long term and environmentally friendly. As described in the USDA’s Scientific Report, and watch Dr. Michael Gregor’s Video:

3. Prevent Heart Disease and Cancer

Saturated fat and cholesterol are well known for their association with causing the leading causes of death: heart disease and cancer.  Fortunately, plant based diets high in whole foods with fiber containing grain products, fruits, and vegetables, can significantly reduce the risk of cancer and heart disease.

4. Get Inspired

Once you find out how delicious plant foods can really be, you are much more likely to want to get in the kitchen and start cooking!  Keep trying more restaurants and dishes, and before you know it, every meal will be whole foods, plant based, and simply divine.

 

The Baked Ziti That Will Change Your Life | Vegan, Cheap, Meat Eater Approved

Last week I had the incredible opportunity to travel to Washington DC for a plant based dietitian job interview at the Physician’s Committee for Responsible Medicine.  They had me stay at their guest house, The Baker House, with interns who are occupants there for the summer.  If you haven’t already heard of the PCRM, it is an organization whose mission is ultimately to provide evidence based expertise to save the world. You can imagine how nervous/excited this wanna-be superhero was for this interview!!!

Back to the ziti- The ladies residing at The Baker House, Sofie and Catherine, are two brilliant, friendly, open minded vegans that became my close friends insanely quickly.  Catherine has made this dish a bunch of times and raved how it is always a win. Girl- you got that right!  Pool money to make dinner and eat it together!? Of course!!! Which lead me to enjoy the dish that I am sure will get anyone to give more vegan meals a try. Thank you ladies!

Baked Ziti That Will Change Your Life

Adapted from One Green Planet’s Recipe

Ingredients (total cost at Whole Foods: $21)

• 1 lb ziti pasta
• 1 24oz jar marinara sauce (we used an organic fat-free option plus some that was already open in the fridge)
• 1 1/2 cups vegan mozzarella shreds (we used 1 bag of daiya shredded mozzarella)
• 1 lb firm tofu, drained
• 2 Tbsp nutritional yeast or vegan grated parmesan
• 1 tsp salt
• 1/2 tsp black pepper
• 1 1/2 tsp dried oregano
• 2 tsp garlic powder
• 1/2 cup vegan cream cheese (we used 1/2 of a container of tofutti)

Steps

1. Boil water and cook ziti to manufacturer’s instructions and preheat oven to 425*F
2. For ‘ricotta’: crumble tofu in a large bowl and add in nutritional yeast (or parmesan), salt, pepper, oregano, garlic powder, and cream cheese. Mix fully with a fork or large spoon.
3. Mix the cooked pasta, most of the marinara sauce, and ricotta in a large bowl
4. In a large baking pan, add some marinara to line the bottom, transfer the mixture in, and spread it out evenly.
5. Top with the rest of the marinara and finally the layer of mozzarella shreds
6. Cover the dish with foil and bake ~20 minutes, uncover, and cook for another 5-10 minutes.
7. Eat with a side of greens and those people who actually get you and still like you! 😉 xo

Catherine, Sofie, and I eating takeout from ‘Hip City Veg’ on the Smithsonian Steps

 

 

The Soup Everyone is Craving- Even in the Summer

Hope you had a lovely fourth!  Unfortunately, after the stress of the RD (registered dietitian) exam (yes! I passed! 😀), I have not given myself a break and managed to get a pretty nasty cold.  My 4th consisted of a couch, good books, and the most hydrating foods I could get my hands on.  I drank lots of boxed coconut water, ate an entire watermelon, and had a few oranges, cherries, and fresh picked raspberries here and there; that is all that sounded good to me.

This is what I made myself for breakfast today:

Thai coconut curry veg amazingness.

Was going to make a green smoothie bowl of some sort, but was craving something hot and savory.  Holy **** it hit the spot. It would be a disservice not to blog about it.

Thai Coconut Curry Soup

Serves ~6 people. 2 ladles per serving.

Ingredients:

Keep in mind I did not measure anything. I am amazed at myself- this is truly a special moment. Perseverance and practice make progress. ! Feel it out, use what you’ve got in the fridge, and at first tread lightly with the spices and continue to add until you’ve got the mastermind punch of spice that you desire. 🙂 Throw some fun in too. Makes it taste better.

• 2/3 box of low sodium vegetable broth
• half of a 1lb bag of baby carrots
• 2 cloves of garlic (used the tiny holes on the cheese grater to finely mince)
• 1 large marble sized chunk of fresh ginger, peeled (used the tiny holes on the cheese grater to finely mince)
• 1 can of coconut milk
• ~1/2 tsp cayenne (you can always add more if needed)
• ~2/3 tsp turmeric
• ~2/3 tsp chili powder
• 1/2 large yellow onion, diced
• 1 large stalk of celery, roughly chopped
• 1 boiled potato, peeled and cubed (I always have boiled potatoes in the fridge, yum!)
• 1/4 head cauliflower, rough chop
• 1/4 can of Eden’s black soy beans (mom meant to get black beans, w.e)
• 4 handfuls of baby kale, roughly chopped (I am so lazy I just ripped it up with my hands)
• fresh mint and lime to top / garnish

The products I used

Steps: this is how I made it, I am sure there are better ways…

1. Pour the veg broth in a med/large pot and bring to a boil with the carrots. (If you decide to substitute winter squash or sweet potato for carrot, I still recommend putting these in first to boil, as well as maybe your cubed potato if it is not pre-boiled already). This allows the carrots to cook and get soft and sweet, as well as add some flavor to the broth.
2. While waiting for the boil, with the smallest setting on a cheese grater (or just mince), grate the garlic and ginger into the pot. Add in onions, coconut milk, and spices. Allow to boil for about 5 minutes, and turn down heat to simmer.
3. Add in the celery, boiled potato, cauliflower, and black beans. Let simmer about 2-5 minutes.
4. I actually put the chopped kale in my serving dish and ladled the soup on top of the kale. I don’t want my kale to lose its beautiful green color or nutrients. Definitely add that in last, after you turn off the heat.
5. Enjoy with fresh mint and a generous squeeze of lime! Yum!

Make it your own!

I did not plan on making soup today, I simply used the random veggies I had in the fridge and things I happen to find in the cupboard.  Play with different vegetables that you might have like bell peppers, zucchini, basil, idk, mm brown rice? Go crazy with it! Nom nom! xoxo much love and good health to you and to me!!

5 Vegan Barbecue Family Favorites | Burgers, Mac N’ Cheese, Cornbread, Fries, Grilled Veggies

The thought of grilling gatherings used to give me the heebie jeebies! As a vegetarian / vegan / high raw / w.e., I try to stay away from the classic American foods.  These recipes are absolutely perfect for meat heads and vegan, gluten-free, even nut-free health nuts alike 😉 .  Last year I made my favorite Watermelon Mint Salad. Check out the recipe video honoring my Grampa here.

1. BBQ Black Bean Burger

This is my favorite black bean burger that I have made so far – adapted from Minimalist Baker’s Easy Grillable Veggie Burgers. My adapted version of the recipe is here.  I love it served with cucumber and avocado because the burger has so much flavor! The cooling veggies help to balance it out perfectly. These babies are:

1. Easy
2. Cheap
3. Quick
4. Healthy*

Ingredients:

• 1 cup cooked brown rice (I have learned in my nutrition classes that vitamins are lost when cooked in excess water or when water is drained off.  Thiamin, (aka vitamin B1) is lost as temperature or pH rises but it is more heat stable in acid, so it would be a good idea to cook rice with some lemon or lime juice, adding acidity to help retain nutrient content. Cook in amount of water that will be absorbed during cooking : 1 cup rice, use 2 cups of water.)
• 1 cup walnuts
• 1/2 Tbsp unrefined coconut oil or olive oil
• 1/2 white onion, finely diced
• 1/3 cup mushrooms, roughly chopped
• 1-2 garlic cloves, minced
• 1 Tbsp each: chili powder, cumin, and paprika
• 1/2 tsp each: salt and black pepper
• 1 Tbsp maple syrup
• 1 1/2 cups cooked black beans, well rinsed, and drained
• 1/3 cup ground rolled oats (throw some oatmeal in the blender)
• 3-4 Tbsp vegan BBQ sauce*(Look for a BBQ sauce that is free of high fructose corn syrup, caramel color, >300mg sodium / serving. I used Annie’s Organic Original BBQ Sauce. I also really liked Sprout’s brand Pumpkin BBQ sauce that I got in the fall. Check out http://www.fooducate.com to compare BBQ sauce products to find a healthier option.)

Steps:

1. Preheat oven to 350*F and line a baking sheet with parchment paper. (These also work well cooked on skillet or grill)
2. Heat a skillet over medium with 1/2 Tbsp oil, onion, garlic, and mushrooms. Saute for 3-4 minutes, until onions are translucent. Remove from heat and set aside.
3. To a high speed blender or food processor, add walnuts, chili powder,  cumin, paprika, salt, pepper, and blend until smooth, but not butter.
4. Either mash black beans with fork/mashed potato masher in a large mixing bowl or pulse them in blender or food processor.  It is nice to leave some whole beans for good texture
5. Add cooked rice, spice-walnut mixture, sauteed onion mushroom garlic mix, maple syrup, ground oats, BBQ sauce, and mix thoroughly with a wooden spoon until moldable dough forms.  If too dry, add a tad more BBQ sauce, if too moist, add more ground oats.  Taste and adjust seasoning as you’d like.
6. For larger burgers, divide into 5 patties (~1/2 cup in size) or form 10 smaller burgers (~1/4 cup in size). To help form the patties, line your 1/2 or 1/4 measuing cup with plastic wrap and pack with burger mix. Press down to pack firmly, then lift out by the plastic wrap’s edge, and use hands to flatten slightly on the parchment paper, forming a 3/4 inch thick patty.
7. Bake for about 15-20 minutes on each side for a total of 30-40 minutes cooking time.
8. Serve over a toasted bun with all the fixin’s like thin cucumber, avocado, tomato, and red onion 😛

2. Creamy Macaroni and Peas

This is adapted from the star item special at my home base Organic Garden Cafe ❤ It is unbelievable. My sister, (the cheese hound who without shame scrolls through #macncheese on IG on the reg), asked me to make this for her the very day I got back from my 10 day road trip from grad school in Texas.  Yup it’s that good. And it happens to be gluten free, nut free, low fat, high fiber, cheap, and effortless!

Serves about 6:

• 1 cauliflower, roughly chop into large florets
• 1 yellow onion, discard outer layer and chop into quarters
• 1 teaspoon salt
• ½ teaspoon black pepper
• 2 tablespoons + 2 teaspoons olive oil
• 1/3 cup nutritional yeast
• 1-2 garlic cloves
• Juice of 1/4 lemon
• 12 oz dry elbow macaroni pasta (I like using brown rice pasta!)
• 2/3 cup frozen peas

1. Steam onion and cauliflower until super tender (about 30 minutes) and boil elbow macaroni to manufacturer’s instructions
2. Combine steamed vegetables with salt, pepper, olive oil, and nutritional yeast, garlic, and lemon juice in a food processor S blade or high speed blender and blend until creamy creamy baby
3. Pour sauce over macaroni and peas and mix well. Transfer to casserole dish for serving.
4. Garnish with paprika, parsley, and serve to the cheese lovers in your life!

In the photo above, I used 12oz bag bionaturae brand elbows for the gluten free pasta, I thought it was pretty good! I always try new brands, what is your favorite??

3. Blueberry Corn Bread

My mother adapted this recipe from the Post Punk Kitchen’s Sunny Corn Muffins and she usually serves it with chili as in the recipe here. My mom puts in less sugar and apple sauce instead of yogurt.

Yield: 24 mini muffins

• 1 C gluten free all purpose flour (I used a brown rice GF mix)
• 1 C corn flour
• 1 Tbl baking powder
• 1/2 tsp salt
• 1/2 C sugar
• 1/2 C oil
• 3/4 C non-dairy milk
• 2 Tbls apple sauce
• 1 tsp vanilla
• 1 C blueberries
• fine grated lemon zest of 1 lemon

1. Preheat oven to 400*F and grease 2 mini muffin tins with coconut oil
2. Combine dry ingredients (except blueberries) and wet ingredients in separate bowls and whisk separately.  Fold into dry and halfway through mixing, add in blueberries and distribute well.
3. Pour in 8 inch pan and sprinkle a little sugar on top.
4. Bake for ~18-20 minutes. Mmm sweet cornbread perfection

4. Sweet Potato Fries

The image above is one sweet potato and one purple potato.

• Cut into fries.
• Thrown in a bowl
• Tossed with 1-2 Tbsp olive oil and a few dashes of cinnamon
• Baked on parchment paper at 410* F for mm 30-40 mins?  Nope, didn’t even time it. Just make sure they’re soft to perfection.

It is that easy. I LOVE cinnamon on my sweet potatoes but you can certainly get creative and use paprika, or herbs.. spice it up to match your flavah. Ginger powder would have been bomb too.

5. Grilled Vegetables

I have never and will never operate an actual giant grill. These were made in the panini press at 375*F. (Thank you college life #necessity=invention). Just greased the press lightly with coconut oil, and threw on some sliced mushroom, eggplant, and peeled asparagus, and BOOM!  Nope, didn’t  put any spices.  Feel free to show me up and let me know what you did!  If you are capable of operating an actual grill, my favorite veggies on a skewer are onions, red bell pepper, and zucchini. Yumm. !

Well, there you have it! Let me know how your memorial day weekend festivities go. Feel free to comment below, follow me @reinesandshine on instagram / twitter, and contact me anytime at reinesandshine@gmail.com. Cheers to life in good health! Enjoy!

History in the Making: Dietitians of South Texas Tour Their New 100% Organic Grocery Store

In a city of McDonalds, Whataburger, Wal-Mart, obesity and diabetes, a world saving beacon of health and sustainability opens; fully equipped with the highest quality produce/products, demonstration kitchen, vitamins/herbs/supplements, beauty products, books, and, it’s love!

Natural Grocers 100% Organic Grocery Opens March 15, 2016

Today, I had the opportunity to get a tour of the store with the Corpus Christi Academy of Nutrition and Dietetics group lead by the wonderful dietitian there, Kelsey. I was extremely impressed by this tour. A grocery store tour to dietitians? Please, as if they could learn anything more, but we all did! Like how Kelsey pointed out that the hemp seeds, walnuts, and other unstable fats are kept in the refrigerated section (polyunsaturated fats become rancid very easily, creating free radicals, so they must be kept cool). I have learned this previously but I have never seen a grocery store actually put their nuts and seeds in the refrigerator!

The sign above us says, “100% organic produce,” yes, I am the obnoxious intern that made everybody get in front of the produce section and asked the cashier to take our picture 🙂

The Tour~

Kristen gave us all a LONG list of things that Natural Grocers will NOT carry.  Including ingredients that I am quite familiar with like GMOs (genetically modified organisms), hydrogenated oils (trans fats), bleached flours, parabens (mimic estrogen and cause reproductive disorders), dairy products from cows given rBGH (recombinant  Bovine Growth Hormone), artificial sweeteners (all of them), and artificial colors and flavors, as well as so many that I have seen before but even I (a nutrition nerd grad student studying nutrition) have seen but no clue what they are!

Ingredients like DBP (dibutyl phthalate) which is a fragrance ingredient, plasticizer, and solvent that is a reproductive and developmental toxin, endocrine disruptor, and a known human respiratory toxin.  Also, BHA and BHT (Butylated Hydroxyanisole) and (Butylated Hydroxytoluene) are preservatives that have been shown to be carcinogenic and cause allergic reactions in humans.  I could go on..This place doesn’t even carry chemical based sunscreens or antibacterial soaps! Amen!

A few more reasons why I’m in love with this place:

• No bags, you have to bring your own! (or they use a cardboard box)
• GF (gluten free) items are all marked clearly next to price on shelf
• Local is emphasized and marked clearly with a Texas flag on shelf
• Lots of cheap “Health Hotline” sale items
• Bulk specialty items from mulberries and goji berries to raw buckwheat groats
• WIDE variety of vegan items
• Reverse osmosis water filter, only $0.25 to refill a gallon
• Nutrition experts- these people know their stuff!
• To reduce waste and cut cost of items: no deli/freshly prepared items (ever wonder where all the fresh baked goods from Whole Foods goes at the end of the day? Yup, in the trash #wasteful. !
• No self serve bulk bins but still has large packages of items in bulk – reduces contamination and food waste
• Huge wall of shelves with high quality nutritional reference and cookbooks

They even have cool events like this Saturday they have a gluten free tasting expo and health fair! Aw chocolate avocado pie food demo, and “How to live an alkaline lifestyle” is on Monday April 11th. Check out their website for more info on events.

A little bit about my internship…

I can’t believe it, I completed my food service and community rotations last semester and am now half way through my clinical rotation! Eeek! As a snob from the Boston area who  works at a raw vegan cafe called “Organic Garden Cafe” back home, I was nervous that I wouldn’t get to learn new innovations of nutrition while working as an intern in a program that emphasizes the low income communities of South Texas.

I could not be more pleasantly surprised and excited about my feelings towards this internship right now.  It brings me such joy and power to have worked with the people of this community. Diabetics who do not know what a carbohydrate is, teen mom’s going out for a cigarette, and people who are truly afraid to lose weight because they have (and their family and friends) have always been big, so if they lost weight, what would they think!? Many of these people do not want to change, and even if they did, where to even start? As my sister, the writer, put it, “You need to learn the script before you can re-write a new one.”

My clinical preceptor now, Shannon Aguilar, has helped me to not only be a much more confident clinical dietitian, but to take it a step further, too.  It is one thing to study nutrition, it is quite another to actually care enough to reflect on our own lives and practice what we preach.  My preceptor, Mrs. Aguilar, is more than a dietitian, she is also a health coach, and helped me to see how important it is to learn who our audience is before we try to help.

Seeing a grocery store like this open in Boston or Vermont would have been a, yawn. Another natural grocery? But, HERE! I get to see history in the making. These people having access to this kind of world saving expertise is dream come true for me.

There is something really cool about the idea of helping people who really need it AND want it. I could talk coconut oil and kale to the organic junkies back home all day every day, but that doesn’t reverse our obesity epidemic now does it? I may have thought that my second round match was a mistake, but actually, it was the best eye-opening and invigorating experience.  To be able to explain what a carbohydrate is to someone who has no clue? Check. Next: to reverse their disease through diet and lifestyle! No matter where I end up, I hope to make a positive impact and continue to be pleasantly surprised by all that I learn from the experience.