No-Bake Lactation Snack

Leave a comment April 3, 2018 raisingvegan05

These yummy snacks are perfect for the busy day when a sit-down meal seems impossible. Bonus! The ingredients (oats, chia seed, and flaxseed) are known to boost milk production for lactating mamas. These are not meant for Littles, but the older kids will enjoy.

This easy recipe can be made in 5 minutes, the hard part is waiting for them to freeze. When I make them I often find myself eating a spoonful or two before they make it to the freezer. It’s also delicious as a topping on vegan yogurt.

Ingredients:

1 cup rolled oats

1/2 cup ground flaxseed meal

1/4 cup chia seeds

1/2 cup agave or maple syrup

1/2 tsp vanilla extract

10 oz peanut butter (can substitute for other nut butters)

1/2 cup mini semi-sweet vegan chocolate chips

Directions:

Combine all ingredients and mix well. The goal is for the mixture to be sticky enough to shape into balls. Sometimes I need more agave or peanut butter to hold the dry ingredients together. Roll mixture into small balls (1″) and place on cookie sheet. Freeze for 1 hour. Enjoy! Store them in the freezer. These were a life saver for me with our newborn.

Raising Vegan tip- Chia seeds are a superfood, which provide protein, omega-3, and fiber. They also provide nutrients used by baby for healthy brain development.

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.

Skincare and Pregnancy

Leave a comment March 16, 2018 raisingvegan05

Thanks to a close friend’s suggestion, one of the first purchases I made after the news of being pregnant was the book Expecting 411 This fantastic quick reference book, written by two women physicians, a pediatrician and a OB/GYN, covers it all! After skimming most of the chapters, but carefully avoiding the “Labor Day” section (after all I had 9 months) I came across the do’s and don’ts of skincare products. One main ingredient to avoid is Vitamin A, which has many names, i.e. retinol, retinol acetate, and 3-dehydroretinol. So, after reading the tiny labels on my skincare products, I needed to go shopping!

Coupon: 15% off $50

Things to consider when purchasing skincare products- the ingredients (No Vitamin A) and the manufacturer. For me, it’s important to ensure the product is both vegan and cruelty-free. Sadly, these two things do not always go hand in hand, so a little investigating is required. If the product is sold in mainland China, it MUST be tested on animals, and therefore not an option for me. The symbols to look for are

PETA’s Beauty without Bunnies offers an excellent database and remains my go-to for screening skincare products.

Warning- Not all companies have made it on the PETA database. My favorite facial moisturizer by French Girl, is both vegan and cruelty-free, but was not found in the database.

What is your favorite vegan & cruelty-free skincare product?

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: