Green Smoothie

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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.

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Spaghetti & Garden Balls

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One of my kids’ favorite meals is “slurpy noodle” aka linguini or spaghetti pasta. My 4-year-old loves pasta with vegan butter, while my 2-year-old loves sauces with pasta. So spaghetti night works for everyone. If I’m looking for a wheat-based pasta, my favorite is the organic linguini from Thrive Market. It is a product of Italy and made from 100% Organic Durum Wheat Semolina. If I am looking to add more nutrition to the dish, then I will reach for Banza’s chickpea pasta or Explore Cuisine lentil spaghetti. Both have a wonderful flavor and texture.

It is also a nice way to had some leafy greens to dinner. Whether you choose kale or spinach, either can be chopped to tiny pieces and added to an organic, oil-free marinara or pasta sauce. We also will chop up any leftover artichoke hearts, mushrooms, olives, onion, and carrots. Another easy way to add some nutrients to the sauce is by adding riced cauliflower or broccoli.

I’ve read that hiding veggies is not the best way to expose children. Kids need to see the vegetable and know that it is on their plate for multiple times (anywhere from 5-15 times!). So how to you expose them and have a finely chopped mix of veggies in your sauce? Let them be a part of the prepping! We have metal children utensils and a couple of kid-friendly knives- I’ll link below. Mushrooms are soft and easy to grip, so little hands have an easier time chopping them. As the child advances their skills, a zucchini is a nice vegetable for practice, especially with a chopping knife. Adult supervision should always take place when a child is using a sharp object. Eventhough the chopping knives are considered extremely safe, our little one has cut himself on one of them before. It was a very minor cut and barely needed a bandaid, but best to make you aware as a more serious injury is always possible.

Raising Vegan Tip- Interested in the Gardein Meatless Meatballs, but not in the mood for pasta? No problem. Grab a whole wheat vegan tortilla or pita, spread delicious hummus, layer on fresh spinach, and top with chopped (cooked) garden balls. Tada! You have a tasty wrap perfect for lunch or dinner. You can also add sauteed mushrooms, olive, and capers. Yum!

Really with the right sauce and seasoning most vegetables will be a welcomed addition. The vegetable marinara sauce paired with a nice chickpea or lentil pasta is a satisfying and complete meal. However, if you are in the mood for a more traditional spaghetti and “meat”balls, then I recommend adding Gardein Meatless meatballs. These can be prepared in the oven or via air fryer. Watch them closely if using an airfryer, as they can dry out a bit or stick. Below, I’ve shown the Nutrition Facts for those interested. These are not considered to the a whole-food plant-based product as they are processed. We try to limit our consumption of processed foods as much as possible, but if you are transitioning to veganism, or just trying it out the processed vegan foods are healthier than consuming meat. Not to mention the effects the meat industry has on our planet.

We like to stir the garden balls into the sauce mixture. Our 2-year-old enjoy a single bite of them (chopped into fourths). Overall this is an easy, quick, and satisfying meal! I hope you enjoy it and pass it on to your friends that may be needing a Meatless Monday meal!


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Kid approved Buckwheat Pancakes (or Waffles)

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Whether you are feeding adults or baby-lead weaning, these pancakes will be well received! Not a fan of pancakes? No problem. Use this same batter in a waffle maker and you have yourself some delicious and healthy waffles. I love this recipe because it is oil-free, dairy-free, egg-free, and refined sugar free. They are easy, quick and fun!

No time to stand at a stove or at a waffle maker? Pour them out on a cookie sheet (with parchment paper) and bake them for 15-20 minutes. I tend to do this most often when I am making these for an afternoon snack. Between my 2-year-old and 4-year-old, they can eat an entire batch. The good news, I actually feel confident that they are getting a healthy snack.

Buckwheat is a whole grain and packed full of healthy calories, protein, and fiber. Studies have shown that eating buckwheat regularly as part of a healthy diet, can lower cholesterol levels and prevent chronic diseases, such as Diabetes Mellitus and hypertension. Just one cup of buckwheat flour contains: 48% daily value (DV) of Fiber (12 g), 30% DV of Protein (15 g), 85 mg of Omega-3 fatty acid, 1052 mg of Omega-6 fatty acid, 11% DV of Vitamin K (8.4 mcg), 33% DV of Thiamin (0.5 mg), 13% DV of Riboflavin (0.2 mg), 37% DV of Niacin (7.4 mg), 35% DV of Vitamin B6 (0.7 mg), and 16% DV of Folate (64.8 mcg). Estimated Glycemic load is 44.

Making these for an event, playdate, or holiday? Grab the cookie cutters and let the kids get creative stamping out all the different shapes.

We first found this recipe at Detoxinista, but needed to modify it a bit as we were interested in an oil-free option. We also like a thinner batter.

Modified Recipe:

If baking, preheat over to 375F

Mash 2-3 ripe bananas in large bowl.

Add 1 cup buckwehat flour, 4 tablespoons water, 2 teaspoon cinnamon, 2 tsp vanilla extract, 1 teaspoon baking soda, 4 teaspoon apple cider vinegar, 1 cup unsweetened almondmilk or soymilk.

Stir and combine well.

Pour onto hot pan or waffle maker. Serve immediately or allow to cool and store. If baking, bake for 15-18 minutes and allow to cool for 5 minutes on pan.

Raising Vegan Tip- I like to use compostable parchment paper to line the baking sheet. Once they are cooked evenly and have cooled, the pancakes peel off nicely. I can quickly throw the compostable parchment paper into our compost and clean up is complete!

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Eco-Friendly Hair Care

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Use Coupon Code raisingvegan for 20% off your order! Click here.

As always, thank you for using the link to order products and further support RaisingVegan.com.

While we like to think that recycling simply reverses the plastic products we are using in our everyday lives, sadly it is not. I recently listened to an interview of trash enthusiast Lindsey Engh by Jessica Yellin. It was eye-opening. To hear the interview from start to finish checkout @jessicayellin IGTV Q & A with Linsey Engh. Some of the takeaways I learned was that a LOT of plastic is not getting recycled. We have to rethink recycling completely. Instead of thinking “it’s plastic, I’ll recycle it”, we need to ask “is this plastic able to be recycled?” For most plastics, the answer is NO. The heavy 5-gal buckets with thick plastic will have a chance at becoming a kids’ toy or another bottle one day, but the average thinner plastics end up in our landfills or worse, our oceans. The best way to mitigate this is to avoid plastics whenever possible. This was a driving force for me switching to Plaine Products. Ashlee Piper, author of “Give a Sh*t, Do Good, Live Better, Save the Planet“, posted her haircare products on IG and I was immediately intrigued by the metal bottles. Quickly, I made the swtich. I have been using Plaine Products since early 2019. The system is simple- the products are delivered with provided return postage, once you finish your product, you place it in the same box with the new label and off it goes to be cleaned and reused.

All products are:

  • Free of sulfates, parabens, phthalates, silicone, and palm oil
  • Blended with whole essential oils (instead of synthetic fragrance)
  • Vegan and non GMO ingredients
  • Designed to biodegrade
  • Baby safe and hypoallergenic
  • Cruelty Free, Leaping Bunny certified
  • Free of single-use plastic

I must say, my hair shines! The softness and shine I see in my hair is amazing! The Rosemay, Mint, Vanilla fragrance is the one I use and I love it, but to be fair I haven’t tried their others. Why? Because I love this scent so much! Plaine products also offers body wash, hand sanitizer, lotions, etc. In my efforts to be eco-friendly, I will be using all of my other soaps and lotions before buying new. But once I have, I am definitely modifying my subscriptions!

Raising Vegan Tip- Set up an automatic delivery subscription for your favorite products. You’ll receive a reminder email to make adjustments as needed. We tend to run out of shampoo before conditioner, so I have setup two different subscriptions on two different timelines so I don’t end up with more product than necessary.

Childrens’ Books We Love

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Click on the book for an affiliate link to purchase vua amazon.com (or switch to smile.amazon.com and help your favorite charity).

People:

Science/Nature:

Animals:

Baby Registry Must-Have Items

With our littliest turning one year, my husband and I reflected back on the purchases and gifts that we could not have done without.  Sharing is caring, so our hope is that some new parents may benefit from learning what worked for us.  We would love to hear what products were a MUST for your family.  Please drop a comment with a product we failed to mention.

Initially, we felt overwhelmed with what to place on our registry.  Online stores and baby products begin to run together when you’re not a veteran at child rearing.  Our first step was to pop into Babies-R-Us.  We remained overwhelmed once inside the store and after 2 hours of wandering, decided to try again another time.   After chatting with other parents, online research, and the overall need to complete our registry, we ventured back into the store with the goal to complete our MUST have list.

I will say it saddens me to think that other new parents will not have the option of wandering aimlessly through Babies-R-Us.  We really needed that time to test drive strollers, assess baby carriers, etc.  But, the bright side is now boutique shops can fulfill that niche and hopefully small business will gain business.

1. Car Seat

The safety ratings of the car seat was very important to us.  I looked to the NHTSA to begin the screening process.  I was looking for 5-stars!  As you may know, the car seat can also dictate the stroller brand or stroller options.  So, next stop…test driving strollers! Shop Now Up to 50% Off Graco Gear + Free Shipping $49+

2. Stroller

After considering things like height of my husband, gait, and arm length, we had narrows down the selection.  And- of course they ideally would work with our car seat.  Then we decided on four wheels instead of three.  I am not an avid jogger/runner, so I needed an everyday stroller that wasn’t going to topple over once loaded with items in the basket.  I also wanted to be able to collapse the stroller with one-hand.  This concept came to me while we were test-driving the strollers.  My husband with his architect mind was very helpful in determining which strollers seemed the most stable.  Success!  We had our stroller picked- Graco Modes Click Connect!  Now which color?  When our second child arrived, we wanted a double side-by-side option.  The ease of folding and traveling with it was less a priority, but we did a lot of neighborhood walking, so a smooth ride was a must.  I wanted to ensure both kids were as comfortable as possible.  The Baby Jogger City Mini GT2 was the best option for us.  It has a pram attachment, so the baby can ride/sleep soundly until they are able to roll over.  There are attachments for various carseats as well, which worked wonderfully for our Graco snugfit click-connect infect car seat.  I must say this stroller has been amazing.  At first it was magic- our 2-year-old and newborn would almost instantly fall asleep in it when we went out for strolls.  It was so magical when the grandparents babysat, they would use it to get the kids to nap at the same time by walking in circles around the downstairs.  Oh, and did I mention the extra large shade coverage with the clear, peek-through, windowns.  Sigh, I love this stroller!

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3. Baby Monitoring

SIDS is a scary subject for parents.  We wanted to have as much peace of mind as possible, so we needed an actual baby monitor.  After consulting our pediatrician, we decided on the Owlet Smart Sock 2.  Our Little wore this smart sock until around 7 months.  At that time the foot was too round for the pulse oximeter to sit correctly and we would receive yellow alerts.  Prior, it was amazing!  We were able to sleep knowing that if anything changed with her oxygenation or heart rate we would be alerted.  We did have a few false alarms, but I would much prefer to have a few false alarms, then not know if our Little was in trouble.

4. Co-sleeper Crib

After researching all of the ways to reduce the risk of SIDS, we knew we wanted to co-sleep, but were uncomfortable with having our Little in the bed with us.  (Everyone is entitled to their own method- no judgement here!)  The Halo Bassinest Swivel Sleeper was the perfect solution for us.  Our Little used this until ~ 4.5 months old.  The convenience of having our baby so close made night feedings much easier.  When we had our first, there was a new crib breaking the market.  It was the SNOO! If your budget allows, the SNOO is another fan favorite.  There is even a rental option to make it more affordable.


5. Baby Lounger

When we had our first child, we had not considered a baby lounger, or had even heard of one, when one of our dear friends gifted us the Leachco Podster.  It was perfect!  Our Little slept soundly for naps and was able to stay by our side (supervised) whether we were on the couch or in bed.  Initially we used blankets underneath it to provide a little more support since our Little was pretty tiny, but after the second month, it was the perfect fit.  For our second I added the BabyBjörn Bouncer to our must have list. I had read all the reviews and wondered if it was going to live up to the hype. I must say it did. Our 8 week old loved to watch big sis play or us cook while in the bouncer. When he got a little older and could make it bounce, the real fun began! Around the time that he was crawling he lost interest. We never flipped the cover to use it as a toddler seat in fear that our oldest would be sitting and it would spring back and hit our baby, but others I’ve talked to got a lot of use out of the toddler seat.

6. Diaper Bag

The diaper bag continues to be a running joke between my husband and I.  One of the first things I bought and was super excited about was the diaper bag.  Maybe the excitement stemmed from it being like a handbag and at the time was the most relatable item.  Whatever the reason may be- I had purchased the perfect one!  So I thought.  About 4 weeks into using it, it was toast and so was I.  After swallowing my pride, I had to re-evaluate the ideal qualities of a diaper bag.  I learned that 1. a shoulder strap/sling was not practical for me 2. it needed to be light because it was going to get heavy FAST  3. It needed to not be overly complicated- easy access to as much at once was key in the middle of a blow-out diaper 4. Side pockets to hold items at the ready were very important.  5. Bottom/hidden storage- perfect place for masks, change of clothes, and wet dry bags. So we returned the first bag (which straps were already pulling out after a few weeks of use) and went back to the store.  Now with a clear vision of practicality and not fashion we selected a pretty basic diaper bag, but has been perfect for us!

7. Diaper Wipes

Of course you will need diaper wipes for your baby, but which kind?  We had purchased a well known eco-friendly brand (in bulk) assuming it was a good choice.  Well our Little one had other plans.  Our baby had an allergic reaction to the wipes, which resulted in a pretty bad diaper rash.  After using water and diaper clothes for a couple of months, our pediatrician suggested Water Wipes.  Thankfully, these worked for our Little, and we no longer had to travel with dirty diaper cloths and a water bottle.  I will say, we did feel more environmentally friendly using the cloth and water, and continued to use them at home until our Little started eating solids.


8. Breastmilk Pump

How do you pick a pump?  It is not like you can test drive it to see if it will work.  Maybe it will work at home, but what about at work?  This was a tough call and is certainly a personal choice.  Fortunately, some health insurance plans will cover the cost of a breast pump.  I opted for the Medela Pump in Style for home use and the Freemie pump for at work.  The Freemie pump worked very well for me at work.  As a veterinarian, there were times when I was the only doctor in the hospital and my team members needed to have face-to-face conversations with me.  The Freemie allowed me to have the privacy and ability to multi-task.  Since, Freemie has a newer model which allows for handsfree and wireless pumping.   For our second child, I opted not to go back to work and used the Spectra 9 plus.  It’s a wireless pump and allowed the freedom of playing with our 2-year-old or cooking all while pumping.  Another option for a wearable, handsfree, wireless pump is the Willow.  Our insurance did not offer coverage for the Willow pump- so be sure to check what is offered/available to you when you start your search.  You can then narrow it down by your unique pumping needs.

9. Baby Play yard

There are many on the market.  We owned the Chicco playyard equiped with a bassinet, storage, and mobile. All great options in regards to at home, but what we found to need most was for travel or even day trips.  A way to ensure our baby was safe and could nap on the go was very important.  This is why I am a huge fan of a compact play yard, and because we owned the BabyBjörn Portable Crib, I am partial to it.  It is very simple to set up and breakdown and I love the compact travel case it comes with.


 

Beach Day with Littles!

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Going to the beach is a fun day for the whole family.  The Littles have a great time exploring new textures, hearing new sounds, and seeing new sights.  It will certainly wear them out for their next nap!

If you are going to the beach with a baby (not walking yet) the goal of the day is to keep them entertained in the shade.  For the toddlers, you have the same goal, but add in water-safety.  Toddlers can make their way to the ocean in a blink of an eye, so always be on alert!

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Eating vegan at the beach may seem hard at first, but it is actually extremely easy- especially when eating healthfully.  Be sure to keep yourself and the Littles well hydrated.  For babies older than 9 months, water is a great supplement to formula or breast milk.  Fruits and vegetables contain a lot of water- so load up!  Avoiding salty snacks or caffeinated drinks will help slow dehydration. Below you will find a list of our favorite beach day snacks.  

Snack List:

  1. Organic Vegan food pouches- We especially like unsweetened applesauce for the Littles.  Once they enjoy combination flavors- there are so many options for delicious organic vegan food pouches.  You can also make your own!
  2. Fruit!  Oranges, bananas, grapes (not for the four-legged family members), apples, pears, mango, the list goes on.  For convenience sake- we prefer bananas and oranges- easier fruits that don’t require a knife.
  3. Hummus and Veggies– celery, broccoli, carrots, cauliflower, etc.  Depending on how the age of your Little, the veggies may need to be steamed in advance.
  4. WATER!  Depending on the beach, you may have access to clean, fresh, drinking water, but if not- bring a lot of water!  We prefer to bring a gallon of drinking water to refill bottles and a gallon of tap water to wash hands prior to eating.
  5. Coconut water.  If your family is prone to dehydration, coconut water is your answer.  I’ll spare you the boring details, but its electrolyte balance makes it ideal for quick hydration.
  6. Nuts.  Almonds, walnuts, cashews, etc.  All are great sources of protein and omega-3.  I recommend finding the unsalted variety.  Nuts are a choking hazard for kids under the age of 2 years.  As long as your Little doesn’t have a nut allergy, almond butter or other nut butter packets are great snacks.  However, the consistency of the butters can be very hard for babies to swallow.  For the babies, nut butters should be diluted to a sauce consistency for easier swallowing.
  7. Dried Fruits.  For the adults or older Littles, I am a huge fan of dried mango, dried apricots, etc.  While eating a whole fruit is ideal, the convenience of dried fruit is great for the beach!


IMG_4974Sun protection!  Sunscreen, rash guards, UV protective hats, umbrellas, beach tents- these items are musts for a beach trip.  No matter how long the sun exposure, everyone should be wearing sunscreen.  Be sure to ask your doctor at what age they recommend babies start wearing sunscreen.  In regards to UV protective hats- always read the labels.  Surprisingly, not all are intended for UV protection.  The label should clearly state UV protection or SPF 50+.  Consider buying brightly colored rash guards, bathing suits, or UV protective hats for the Littles.  This way you can easily spot them on the beach or in the water.

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Raising Vegan Tip– My favorite sunscreens are zinc oxide based.  Zinc oxide is a mineral and sits on the surface of your skin.  It acts as a barrier reflecting and absorbing the sun’s harmful UVA and UVB rays.  It is also used to treat skin abrasions, diaper rash, and chapped skin.  Bonus!

Sometimes the amount of gear needed to go to the beach can seem overwhelming.  Keeping the essentials (shade, water, snacks, diapers) in mind- try to pack light. 

 


Beach Gear:

  • Our favorite sunscreen for Littles
  • Best Beach Tent- Fits 2 adults and 2 Littles and is very easy to set up and break down.  I especially love the built-in sand bags so it doesn’t fly away!
  • Great Beach Mat that allows sand to fall through it when packing.  We also like beach mats since the surface of this mat can be rough for crawlers.
  • UV protective hats are a must!
  • Great toys to keep Littles occupied.
  • A tub at the beach?  Yes!  Fill it up with ocean water and let the Littles splash and play.  Also keeps the Littles cool.  Always supervise!
  • Beach wagon!  Any variety with all-terrain wheels will work great for hauling gear or Littles!
  • Adult rash guard- Don’t forget to protect yourself!


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Do you get enough protein?

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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.


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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.

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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

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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!


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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?