Green Smoothie

1 Comment September 7, 2021 raisingvegan05

Smoothies are a fantastic way to boost your diet with nutrients and energy. As a fan of Brooke Goldner, MD, smoothies have been a stable in our diet for years. A healthy smoothie can provide the missing nutrients and fiber that your body may be craving. The healthiest smoothie is a green one. There are several ways and various ingredients you can add to your smoothie. However, if you are looking to add an abundance of vitamins and omega-3 fatty acids, then I highly recommend packing your smoothie with leafy greens. I like to choose the superfood kale for our smoothies. Kale is quite remarkable when you consider the amount of vitamins and minerals in one leafy green. If you want to read all about kale’s superpowers I highly recommend visiting NutritionFacts.org. Here you will find a variety of short videos explaining the different benefits of kale. If you have time and a greater interest to learn more, visit my resource page to find the book How Not To Die, where Michael Greger, MD, FACLM talks about different studies that proved kale’s cancer-fighting properties. Anyone else craving a kale smoothie right about now?

I’d also like to share a personal story of how kale helped my body to heal. It was right after the birth of my second child, delivered via a cesarean (due to medical reasons) that my body was not happy. All of my joints were throbbing and achy. As a Veterinarian, I knew to recognize the signs of autoimmune disease, and my body was waving a red flag. My body was trying to heal from the surgical trauma, produce breastmilk to support a growing baby, and have the energy to care for a toddler. It was a lot! My OBGYN was ready to perform the standard autoimmune disease blood panel after weeks of no improvement. I was terrified. I told my doctor that I was going to give kale a try. She agreed it certainly couldn’t hurt and if it worked, well awesome! So, I consumed a Vitamix size (64 oz) of smoothie every day in addition to our normal diet and drank a lot of water. Within a week the joint pain resolved. I stayed on the smoothie consumption for weeks to follow. Can I say 100% that it was the smoothies? No. Was I diagnosed with an autoimmune disease? No. What I do know is that my body was going through a lot of inflammation and my immune system was active. I do not want to promote ableism, so I will merely say that for me the addition of smoothies seemed to help my body and there is research to support the whys and hows of my recovery. Ready to buy some kale?

There are six different types of kale: Curly, Dinosaur or Lacinato, Red Russian, Ornamental, and Chinese. Curly and dino kale just happen to be our favorites and most readily available in our local grocery stores. We did plant curly kale this year in our small backyard garden. It was such as joy to go out and harvest fresh curly kale to put in our smoothie. The baby leaves have a milder taste. When comparing curly versus dino, the dino kale has a much stronger flavor. We like to have a 1:1 ratio in our smoothies, but often times due to availability it is 100% curly. We like to store our kale in the refrigerator sitting upright in glass jars with the ends of the stems in water. We have found the stays kale fresh longer this way. It also makes for a beautiful refrigerator.

You’ll see the recipe below mentions using a Vitamix. I am a huge fan of this high-speed blender because it is capable of creating the smoothest of smoothies. If you are sticker shocked like I was, I recommend purchashing a refurbished model. This reduces production waste and helps you save a little money. Ours was refurbished and it has been working well for 5 years now and we use it A LOT. Another item you may have noticed is our AquaTru water filter. It filters water by reverse osmosis removing more particles than traditional filtering. In the past, I was someone that did not love drinking water. I would only drink bottled water and it was a terrible habit. Bottled water is bad for the environment and the person’s health drinking it. However, tap water was a concern of mine too. And it has always tasted dirty to me. When we had kids I wasn’t sure what to give them- I knew I didn’t want to use plastic bottles (chemicals/toxins/bad for the planet) and I didn’t want to serve our tap water (Los Angeles County water supply). Initially, I purchased cardboard boxed water, Flow. This was fine for a while with one child, but it was costly and we didn’t want to run out. So, we decided to invest in the AquaTru. I am sure there are other reverse osmosis water filtering systems on the market. I am not an affiliate and don’t hold brand loyalty to this company. I just like the clean water it provides to our family. We’ve had our for 2 years now. We’ve replaced the filters when the machine tells us to, which as been 2 or 3 times. The water tanks stay clean, yet must be cleaned regularly. The biggest benefit- I will drink this water! It tastes pure and that makes me happy. The one linked below is sold via Amazon. The AquaTru company will have sales from time to time, so I recommend pricing it out from various retailers.

Green Smoothie Recipe:

Using a Vitamix:

Pack 1/2 to 3/4 of the Vitamix with fresh destemmed kale.

Chop and add 1-2 medium sized carrots

Chop and add 1/2 or 1 whole apple

Peel and add one banana

Add 1/2 avocado

Add 1/2 cup of whole flaxseed, optional 1/4 cup chia seed

Add 1/2 cup of frozen blueberries

Optional: Add any other variety or fruit or veggies you’d like, such as celery, cucumber, bell pepper, pear, parsley

Add water filling the packed Vitamix halfway. Next add plant-based milk (soy, almond, cashew, oats, etc) topping the Vitamix off just below the top line.

Blend on high speed until smooth and creamy

Raising Vegan Tip- Slowly introduce the green smoothies to your kids and remember modeling a behavior is key. The more they see you drinking and enjoying your smoothie, the more interest they will show. If they don’t like it at first keep trying! Kids need expose to new foods 15-20 times! Keeping that in mind will help you stay positive. I have found using a novel glass or bottle can also help spark their interest. My kids drink their smoothies our of glass mugs with a silicon straw. This isn’t always readily available to them, so the seemingly special mugs was an added bonus.

Links to recommended products:

3 Myths about Raising Vegan

Leave a comment May 22, 2018 raisingvegan05

Common Myth #1

Vegan children will have stunted growth. False! According to a 1991 study, performed in Southern California assessing over 1700 children, vegetarian children were actually on average taller (by roughly 1 inch) than those raised on meat and dairy. These children were also leaner. The meat consuming children had an increased risk of obesity.

Source: “Attained height of lacto-ovo vegetarian children and adolescents.” American Journal of Clinical Nutrition. 2010 May; 91(5):1525S-1529S.

Common Myth #2

Vegans are protein deficient. False. The protein requirements are not different based on the type of diet a child consumes. Complete proteins are found in plants. In a single cup of almonds you will find 20 grams of protein! That’s the same amount as a T-bone steak, but without the high cholesterol, fat, sodium, and so on. The reality is people don’t suffer from protein deficiencies. FIBER deficiency? Yes! So instead of worrying about the type or amount of protein, people should focus on their fiber intake. The same goes for our children.

Raising Vegan Tip- Think about this- Gorillas, Elephants, and Rhinos all eat plant-based diets and they are some of the strongest in the Animal Kingdom. PROTEINS COME FROM PLANTS!

Common Myth #3

Vegan children are overall malnourished or unhealthy. False. The health consequences of a child eating a Standard American Diet (SAD), which contains meat, eggs, and dairy is scary.

Obesity. Sadly, childhood obesity has increased by 100% in the US, as stated in Dr. Greger’s book How Not To Die. He also mentions that research shows that 75-80% of obese children will continue to be obese as adults. Childhood obesity also correlates with an increase risk of diseases (gout, colorectal cancer, arthritis) and death.

A study in 1989 showed that over 50% of children at the young age of 14 had early stages of atherosclerosis (plaque within arteries or blood vessels). 1989! We had this information 30 years ago.

“Evolution and progression of atherosclerotic lesions in coronary arteries in children and young adults.” Korean Circulation Journal. 1989.

Diabetes and Prediabetes. 20 years ago Diabetes was categorized as “Adult-onset” and “Juvenile”. It was assumed that children had Type I Diabetes, but since the SAD continues and obesity in children has been on the rise, Type II Diabetes has been diagnosed among are children and can no longer be termed “Adult-onset”. The harsh reality of children diagnosed with Type II Diabetes is the increased chance of these children suffering from secondary complications, such as blindness, kidney failure, limb amputation (neuropathy), and ultimately death.

You may be wondering how veganism relates to Diabetes since Diabetes Mellitus is a condition of eating too much sugar, right? Wrong! Science shows that it is NOT the sugar intake that causes Diabetes, but rather the FAT. The fat, also known as lipids, deposits into muscle and liver tissues. This results in insulin resistance. (I’ve skipped a few boring biochemical pathways here…but if you care to dive deeper into the biochemistry feel free to listen to the lectures by Drs. Neal Barnard, Michael Greger, Michelle McMaken, or Garth Davis. These EXPERTS all do a fantastic job of summarizing Diabetes and fat intake.) When you eat animal products such as meat, eggs, or dairy you are consuming a large amount of saturated fat with each bite. Therefore, the best way to prevent Diabetes is to limit FAT intake by eating a plant-based diet.

Ready to start Raising Vegan!?! Fantastic! First grab a Vegan Meal Planner, designed by yours truly. It is the perfect place to put all your notes, weekly meal plans, and grocery lists. Next, find a reliable plant-based meal plan such as the one created by Physicians Committee.

Veganism Made Easy

Leave a comment April 3, 2018 raisingvegan05

Just as there are many reasons to live a vegan lifestyle, there are many ways to obtain this lifestyle. Some people may be needing an immediate health-correct, in which case, switching to a whole foods plant-based diet would be indicated. Others may also want the health benefits, but are not facing an imminent health crisis and can make the transition to a whole foods plant-based diet more gradually. Based on Veganuary.com, the motivation for many people to become vegan is multifactorial: wanting to stop animal cruelty, lower the environmental impact of their diet choices, and improve their health. I mention these scenarios as a preface to me proposing stages of veganism. Hear me out.

For those who have been raised on meat and dairy products, the thought of quitting those foods up may be hard. It may even seem impossible. Despite knowing that the evidence and science supports their decision, it can be an internal struggle of self-doubt. Many are faced with loved ones questioning their decision while being surrounded by ads for enticing meat and dairy products. They many experience fear of cravings or failure.

This is why I am proposing stages. Initially, when transitioning to a vegan diet, I recommend utilizing the vast array of products designed to mimic meat and dairy. The food science has exponentially grown over the past 10 years. Now you can find vegan burger patties that are juicy and sizzle in the pan (i.e. Beyond Meat and Impossible Burger). You can find vegan cheeses that slice, dice, and melt, just like the real thing, but without the terrifying hormones and saturated fats. The use of these items helps quiet the cravings and helps the initial feel of isolation from your omnivore loved ones. Bring the Beyond Meat patties to a BBQ or offer a dairy-free cheese spread at your next party. These are nice, easy ways to step into the vegan lifestyle. The key is to incorporate these meat and dairy substitutes into a well rounded vegan diet, which is comprised of vegetables, fruit, whole grains, and beans.

Raising Vegan Tip- Beware of products packaged as dairy-free or lactose-free but are not actually vegan. How is this possible? Casein. Casein is a milk protein that slips into seemingly healthy products but it is in fact milk. Go Veggie is one brand that comes to mind that offers lactose-free (NOT vegan) and vegan products. Be sure to ALWAYS read the ingredients.

Stage 1	Meat Substitutes	Dairy Alternatives
Fruits, Vegetables, Whole Grains, and Beans, Supplemented with Processed Foods	Gardein, Quorn, Beyond Meat, Carla Lee’s Nut, Tofurky, Field Roast, Morning Star, Lightlife	Chao Creamery, Silk, Follow Your Heart, Go Veggie*, Just Mayo, Trader Joe’s Vegan Mozarella, Tofutti, Daiya, So Delicious, Miyoko’s
Stage 2
Fruits, Vegetables, Whole Grains, and Beans, Supplemented with LESS Processed Foods	Upton’s Naturals, Sweet Earth Natural Foods, Trader Joe’s 3-grain tempeh	Some from above, nutritional yeast, nut cheeses
Stage 3
Fruits, Vegetables, Whole Grains, and Beans, Supplemented with FEW to NO Processed Foods	Tofu, Seitan, Tempeh, Miso paste, Mushrooms, Jackfruit, Lentils, Beans	Nutritional yeast, homemade nut cheese, tofu ricotta, etc

*Not all Brands are strictly vegan

**There are more brands than shown here.

It is amazing to me how the senses, especially taste and smell, change with a diet change. After just a few months of quitting meat and dairy, vegetables and fruits are more favorable. Even plain tofu tastes good, which I commonly serve to our Little. My husband and I were preparing a Beyond Meat burger the other day, and we were astonished by the resemblance of a beef patty. Flashback to when we first quit meat and we would have been thrilled. But, now the fake flesh was no longer appetizing. The smell and the way it sizzled was also a perfect replica of a burger cooking. Again, this would have been very enticing long ago, but now not so much. Our bodies crave different foods and feel better when they receive what they were designed to digest. I proudly support the mimicking fake meats, because they are great transitional foods. There are certainly plenty of veteran vegans that also enjoy them- so well done Beyond Meat and Impossible Burger!

Do you get enough protein?

Leave a comment March 27, 2018 raisingvegan05

This is a common question we get from our omnivore friends and relatives. Once one educates themselves on the protein amounts in vegetables, legumes, nuts, and grains, the question becomes laughable. In one stalk of broccoli there is over 4 grams of protein. One cup of almonds has the same amount of protein (20 grams) as a T-bone steak, and almonds are high in fiber, vitamin E, magnesium, vitamin B-2 (riboflavin), and so on.

So, are there any deficiencies to worry about with veganism? Yes, one vitamin missing in a whole foods plant-based diet is vitamin B-12, also known as cobalamin. This vitamin is crucial for the nervous system and red blood cell production. Only bacteria can produce B-12, so unless you are eating very dirty veggies, a supplement is needed. It is very important for pregnant or nursing women following a vegetarian or vegan diet to take a B-12 supplement this will prevent the baby from having a B-12 deficiency.

Not all B-12 supplements are created equally. Vitamin B-12 supplements in pill form may be swallowed and skip the gastric acids found in saliva and the stomach. These acids are needed to breakdown the vitamin and allow it to be absorbed by the small intestine. With this in mind, taking antacids, such as Pepcid or Prilosec, may reduce the absorption of vitamin B-12. I prefer to take supplements in the most bioactive form, meaning the body doesn’t need to break it down or convert it to an active form. For cobalamin, methylcobalamin and adenosylcobalamin are the most bioactive forms. Find this in a liquid form and you are in business! Now just make sure the product is vegan.

Raising Vegan Tip- The recommended amount of Vitamin B-12 is 2000-2500 mcg/week. Taking the B-12 supplement in the morning may give you a boost of energy.

Prenatal Vitamins

Leave a comment March 14, 2018 raisingvegan05

Pregnant! Now, what? Prenatal vitamins! They are critical for providing the essential nutrients that our fast growing babies use from our bodies during pregnancy. Our pediatrician once said that the mother’s body is altruistic and will allow the growing baby to take all the needed nutrients. Therefore, we must replenish ourselves so we can continue to aid in the healthy development of our babies.

On the store shelves or online, there are hundreds of choices for prenatal vitamins.

The top 4 things I look for in a prenatal vitamin:

Quality- I prefer plant-based vitamins
Vitamins! Consult with your doctor or health expert for your personal needs
Once a day dosing- with morning sickness, you do not want to have to swallow 3 pills a day
Vegan- of course!

Some people may not be aware that animal by-products can be found in our supplements and vitamins as gelatin. If the vitamin is in a capsule or chewable form, then it is likely made with gelatin. Gelatin is a protein used to hold substances together and can act as a glue. It can be found in a long list of items, from marshmallows to photo paper. Where does gelatin come from? Sadly, bones. To avoid bones in your vitamins look for the or “Vegan” declared on the bottle/package. When in doubt scan the ingredients and don’t forget to read the inactive ingredients!

Side note regarding inactive ingredients, Brand name medications and generic medications do not have to have the same inactive ingredients. And yes, inactive ingredients have the potential to cause unwanted side effects. The active ingredients can also vary to some extent. The FDA requires that blood concentrations of the brand and generic drug are within a 6% variance. So, it is good to know what is in your medications and how well your body tolerates them.

Another buzz word to look for when shopping for supplements is carrageenan. When shopping for my daughter’s pain relief OTC medication (teething time), I was horrified to find carrageenan as an inactive ingredient in various liquid acetaminophen formulas. FYI, Infant Tylenol grape flavor is carrageenan-free (at least the last time I purchased it). To learn more about this complicated substance, check out the dedicated post “Carrageenan”-coming soon!

Links to recommended products: