Tag Archives: vegan diet

Veganalysis: 2.10 Energy

10 Sep

veganalysis

2.10 Powerhouse: Energy

  1. Mitochondria: The powerhouse. Mitochondria is not considered an organ system, but it is probably one of the most important parts of your body to optimize. I saved the best for last! You can live without food or water for a couple days/week, but without your mitochondria you wouldn’t live for more than a couple seconds. It is vital to have these little guys functioning at optimal levels to keep you energized and preventing disease states like cancer. The tiny factories in each of our cells that turn the food we eat and the oxygen we breathe into energy. The more healthy mitochondria your body contains, the better you’ll feel, and the more robust your metabolism will be. A mighty mitochondrial force translates to better energy and focus, and greater ability to sustain high levels of activity without fatiguing. Progressive loss of function in the mitochondria—the cellular generators responsible for nearly all the body’s energy output—speeds aging and death.
  2. Detox: Riding heavy metals and detoxing the body from processed foods, chemicals and the environment can help improve mitochondrial health. Include organic cilantro, and chlorella in your diet weekly to help rid heavy metals.
  3. Shilajit: Long known to Ayurvedic practitioners for its healing power, shilajit is an organic substance harvested from biomass high in the Himalayas. It acts as a powerful adaptogen, providing broad systemic defense against stress and illness. Cutting-edge scientific analysis has isolated humic substances as the principal active ingredients that enhance mitochondrial energy flow. It also contains fulvic acid with helps to carry unwanted chemicals out of the body. I highly recommend the Lotus Blooming Herbs Brand.
  4. Reduce stress/meditation: Stress is intertwined with all systems especially mitochondrial health. Consider the Headspace app or 10 min guided meditation a day.
  5. Healthy Fat: Eat healthy fats like avocado, nuts, seeds.  Reduce your added sugar intake. Your mitochondria run better off of real food, unprocessed food. Try your best to avoid artificial sweeteners like Acesulfame Potassium and Sucralose which can disrupt your mitochondrial health.
  6. Exercise: Movement can increase mitochondrial density= more energy
  7. Summary: I saved the best for last. Mitochondria may be one of the most important parts of your body to optimize. Consider adding in chlorella, cilantro, Shilajit, healthy fats, including moderate exercise, and reducing stress to boost your energy levels.
  8. Recipe: Detoxifying, Energy Boosting SmoothieCleanse the heavy metals and boost mitochondrial health with this smoothie! Serves 2-3Super-Kid-Friendly-Banana-Green-Smoothie

Ingredients:

  • 1 cup frozen mango
  • 1 green apple or pear
  • 1 lemon peeled
  • 1 large handful of spinach
  • 1 large handful of kale
  • 1 small handful of cilantro
  • 2 dates pitted
  • 1/4th avocado
  • 1 thumb of ginger
  • 1 teaspoon of chlorella
  • 1 grain size portion of Shilajit (Lotus Blooming Herbs brand)
  • 2 cups coconut water depending on desired consistency

Directions:

  1. Throw all ingredients into a high speed blender and blend until smooth. Enjoy!

energy

Thank you for reading! If this all seems overwhelming to you, and you would like more guidance on making sure you are meeting all your needs on a vegan diet then let’s work together! Visit my website www.NutritionTanslator.com for more information on my services! 

For my 1 week Detox Meal Plan also visits my website above!

❤ Colleen Poling, RD

Veganalysis: 2.9 Let’s Talk about Sex

3 Sep

veganalysis

2.9 Let’s Talk About Sex: Reproductive

  1. Vitamin A: Vitamin A is crucial for healthy bone tissue, vision, proper hormone function and making healthy babies. But plants don’t contain “true” vitamin A—only certain provitamins, particularly beta carotene, that your body converts into vitamin A. Eat Beta-Carotene rich foods with a fat component to help the absorption amount, and be sure to eat beta-carotene rich plant foods daily.
  2. Zinc: This is an important nutrition because it converts the beta-carotene to Vitamin A. Zinc helps promote natural testosterone levels which can enhance your sexual health and sex drive.
  3. Vitamin D: Vitamin D deficiency can cause low estrogen in women, which means low sex drive. It also causes low testosterone in men.
  4. Maca Root: Superfood Maca Root works by releasing chemicals and nutrients that sends message to the pituitary gland, which tells the body how much of each hormone to produce, whether it is producing enough, too much or just the right. It can improve libido, and help with providing relief to symptoms from menopause like hot flashes.
  5. Summary: Along with getting a variety of beta-carotene rich foods it is important to combine those foods with fat for better absorption of beta-carotene. Make sure you are getting enough zinc rich foods and consider using the Trace Mineral Drops in your water daily talked about earlier. If you feel your hormones may be unbalanced, try including Maca root in your diet to help improve libido, and reduce PMS, and menopause symptoms.
  6. Recipe:Maca Carrot Soup

download (1)

Ingredients:

  • 4 cups carrot chopped
  • 1/2 yellow onion sliced
  • 1-inch piece of fresh ginger chopped
  • 2 cups vegetable stock
  • 1 16-oz can coconut milk
  • 1 cup fresh carrot juice
  • 3 teaspoons of Maca
  • 6 teaspoons salt
  • 3 tablespoons fresh dill chopped
  • 1 tbsp pumpkin seeds for topping

Directions:

  1. Heat a large pot to medium low heat. Add onions and carrot. Cook for 10 minutes or until tender. Add fresh ginger and vegetable stock. Bring to a boil and reduce to a simmer. Cook for 20 minutes. While the soup is reducing, juice the carrots. Add coconut milk to the pot and turn off the heat. Allow the soup to cool slightly and then add in the fresh carrot juice. Season with the Maca, salt and dill. Pour soup into a blender and blend on high for 4 minutes. Serve!

sex

Colleen Poling, RD ❤

Veganalysis: 2.7 Love Your Heart

20 Aug

veganalysis

2.7 Love your heart: Cardiovascular System

  1. Iron: Getting enough iron in your diet, and absorbing that iron is vital to heart health. Low iron can lead to anemia, or a low hemoglobin level in the blood. Iron deficiency can often be linked to heart disease because the heart has to work harder to pump more blood and oxygen through the body. Combining iron-rich foods with vitamin C helps the absorption.
  2. Healthy Fats: Choosing healthy fats instead of damaged, or vegetable oils. Do your best to avoid fried food, and vegetable oils like canola, corn, soybean, sunflower, safflower, peanut, cottonseed, which contain high amounts of omega-6 fatty acids. It is ok to have some Extra-Virgin olive oil or avocado oil in your diet, but avoid cooking them at high temps. Use coconut oil for cooking.
  3. K2: Coming back to K2 again. The K2 will help shuttle the calcium that is absorbed to the right places, bones and teeth.
  4. Spirulina: can prevent LDL cholesterol from becoming oxidized which helps prevent heart disease.
  5. Copper: Insufficient copper intake is associated with increases in cholesterol levels, clot formation, and heart disease.
  6. Summary: To ensure you are getting enough iron on a vegan diet, be sure to combine iron-rich plant foods with vitamin C-rich plant foods. For a healthy heart we must make sure our iron levels are within normal limits. Eat healthy fats such as avocados, nuts and seeds and stay away from vegetable oils. K2 will help shuttle the calcium to your bones and teeth where it belongs. Consider a K2 supplement, or make sure your multivitamin has K2 in it. Superfoods Spirulina and Raw Cacao contain nutrients which protect your heath, so consider adding the spirulina and copper rich foods like raw cacao in your diet.
  7. Recipe:Heart Health Vitality Balls, makes 15-20 ballsblog_cacaoballs-00168

Ingredients:

  • ⅓ cup almonds
  • ⅓ cup brazil nuts
  • ⅓ cup pumpkin seeds
  • 1-2 tbsp spirulina powder (adjust to your palette)
  • 1 ½ tbsp raw cacao
  • 2 tbsp almond butter
  • 8 dried apricots
  • 8 pitted medjool dates (the stickier the better, if too dry soak for 15 min)

Directions:

  1. To prepare, place almonds and brazil nuts in food processor and pulse until it is a rough meal with small bits of nuts still left.
  2. Add pumpkin seeds, spirulina and raw cacao powder and pulse a couple of times to mix and crush the seeds.
  3. Add the almond butter butter, pitted medjool dates and dried apricots and pulse/mix.
    When the mixture is combined but still a little rough, sticking together when you press it between your fingers, remove it from the food processor.
  4. Press/roll into balls, roughly the size of half a golf ball. I
  5. if you wish roll in coconut and keep in the fridge for 5-7 days or freeze for a later date.
  6. Enjoy as a healthy protein packed snack.

Heart

Colleen Poling, RD ❤

Veganalysis: 2.4 Immune System

30 Jul

veganalysis

2.4 Fighter: Immune System

  1. Glutathione: is the master antioxidant in the body. It such an important antioxidant because it is inside our cells. Research is showing that it is pivotal to health, and the amount of glutathione in our cells can predict how long we will live. Glutathione deficiency causes cells to be more vulnerable to oxidative stress, which contributes to cancer development, and stresses the immune system. To increase glutathione, eat at least 1 cup of sulfur rich veggies like broccoli, cauliflower, Brussels sprouts, kale, Bok Choy, 1 serving of high folate foods like sprouted lentils, avocado, spinach, garbanzo beans, which which help with methylation. DHA and turmeric will increase your glutathione levels. In addition to eating these foods, taking an absorptive glutathione supplement during times of sickness, travel or high stress can be very beneficial.
  2. Selenium: Selenium is a potent nutritional antioxidant, that boosts our immune systems. Adequate selenium intake helps to increase glutathione. Selenium can protect the deepest part of your body’s cells – the nucleus which contains your genes (DNA). People who don’t get enough selenium in their body are more likely to suffer with fatigue and swollen glands, as their body struggles to overcome infections. Unfortunately, it is very difficult to obtain sufficient selenium through your diet, as very few foods are a rich source of this important mineral. Our food is an unreliable source of selenium due soil depletion and poor farming practices. So while consuming a variety of foods known to be high in selenium like Brazil nuts, Pinto beans, Shitake Mushrooms, Reishi Mushrooms, Chia seeds, Green veggies, it is also a good idea to add a couple drops of Trace Minerals to your water each morning.
  3. Zinc: Zinc is known to play a central role in the immune system. Your white blood cells simply can’t function without zinc. Zinc has been shown to reduce the severity of the common cold in humans and possibly shorten its duration. Zinc also functions as an antioxidant and can stabilize membranes. Zinc is also needed to convert Beta-carotene to Retinol. Like selenium it can be hard to get enough Zinc while on a strict plant-based diet, because our soil is so depleted of these precious minerals. Choose foods known to be high in zinc like pumpkin seeds, cashews, peanuts, cacao, tahini, and almonds. Consider taking an all in one multivitamin like Thorne Research 2 a day to getting adequate cheated zinc for better absorption (note this supplement’s vitamin D is made from lanolin). This vitamin will also include selenium. Be sure to choose spouted foods and to increase absorption. Sprouted foods reduce the phytates that can decrease the zinc absorption. If you have a chronic disease like Chron’s disease, IBS, or diabetes you will want to increase your intake of zinc.
  4. Others nutrients to boost immunity: Vitamin C, Vitamin E, Iron, Vitamin A, Folic Acid, B6, B12, Thiamine, Riboflavin.
  5. Summary: Along with not smoking, regular movement, maintaining a healthy weight and blood pressure, getting adequate sleep, and limiting alcohol intake, be sure to eat at least 1 cup of sulfur rich foods to increase glutathione, and a liposomal glutathione supplement during high stress times (sickness, post-surgery, work, family stress, intense, exercise). Zinc and Selenium are key minerals to get enough of keep your immune system strong. Eat zinc and selenium rich foods throughout the day, and consider a supplement such as a multivitamin that includes both. Vitamin C rich foods are also important for immune strength.
  6. Recipe: Immune Elixir, serves 4-6

22068714_10105556472736014_1665281266_o

Ingredients:

  • 1 tsp Ground turmeric
  • 6 Lemons, pealed
  • 1-2 tsp 10 mushroom blend Four Sigmatic
  • dash of Cayenne Pepper
  • 10-20 drops of Trace mineral drops
  • 1 grain size amount of Shilajit
  • ½ cup Filtered Water or Coconut Water

Directions:

  1. Blend ingredients in a high powered blender. Serve in shot glasses.

Fighter (1)

Colleen Poling, RD ❤

Veganalysis: Part One

2 Jul

veganalysis

A vegan diet is about living more compassionately and more consciously. It is a lifestyle of pure intention. This purposeful way of living will bring you inner peace, and if done right, provide complete nutrition your body has never seen before! In this blog we explore the latest science in vegan nutrition. The complex science will be explained in an easy to understand way through infographics, easy to understand explanations and recipes. You will learn how to examine and how to optimize each of your organ systems by eating only plants, and apply it to your everyday life!

Part One: Examining Your Vegan Diet

1.1 Why are you Vegan? To be a healthy, balanced vegan you must Nourish the Body, Mind and Soul

  1. For a Nourished Mind: Chances are if you are vegan you are more intentional with the food you choose. Ask yourself these questions to see where your intention is. Do I know where my food comes from? Is it organic, local, fair-trade? Where was my food grown? Upgrade your choices, and choose foods that benefit your environment, community and the people who grow it. Are you connecting with your food? Know that after you eat your food it becomes a part of you. Try mindfully eating your food, enjoying every flavor and texture. Examine how you feel before and after eating and monitor the trends. Do you crave certain foods such as sugar? To nourish the mind we have to detach ourselves from the wanting of certain foods. Look at your food beyond the immediate gratification. The goal is to form a healthy relationship with food. Knowing that food is here to heal us, not harm us. We must see food for what it really is, a healing, energy source.
  2. For a Nourished Body: We hear in the media stories about celebrities like Beyonce going vegan for a month for health reasons. This can anger many long-term vegans, because it can portray the vegan diet as more of a diet than a lifestyle. I argue that this is a great place to start. You can still call yourself a vegan and eat potato chips, orange soda and Oreos all day, but why are you treating other animals with love and respect, but not yourself? To nourish the body, we have to feed it the right nutrients it needs to thrive. It can be done on a vegan diet, but must be managed thoughtfully with professional guidance.
  3. For a Nourished Soul: Believe it or not, the type of energy put into your food makes a difference. Try pouring as much positive energy into your food when growing and creating it as possible. Look where your food has been created, has it been lovingly created, and assembled? Or has your dinner been put together by disgruntled, underpaid food workers? Continue to choose non-animal dishes. Today’s factory farms are not like the ones most of us learned about in school; they are mechanized factories where an animal’s welfare is of little concern compared to profit. Veganism emerges as the lifestyle most consistent with the philosophy that animals are not ours to use. By eating this suffering, you are ingesting the energy of that animal who has suffered.

Whyareyouvegan.png

1.2 Are you a good role model?

Being a good vegan role model means being kind and leading by example. I understand that it can be frustrating to see people eating meat, visiting zoos and sea world, or wearing fur. The biggest impact I find is that when you are kind, compassionate and live your own life with conviction, others will see your transformation and want to learn more. Don’t put anyone down because of their choices. Chances are you ate meat and animal products at one point in your journey, so you should not judge others. Kindness is the key.

Beagoodrolemodel

1.3 Are you getting enough variety?

  1. A varied diet makes sure you are covering all your nutritional bases. It keeps you safe and helps you avoid over-exposed to hazardous chemicals, or overexposure to one specific nutrient. For example raw spinach everyday in your morning smoothie may over expose you to too many oxalates.
  2. Veggies and Fruits/Antioxidants: Goal at least 6-11 cups/day of organic vegetables like asparagus, bok choy, broccoli, Brussels sprouts, cauliflower, celery, cabbage, cucumber, collards, kale, spinach, radishes, squash. These should be a mix between cooked and raw. 1 cup raw=1/2 cup cooked. Goal for at least 1-2 cups/day of low sugar fruit like fresh strawberries, cranberries, raspberries, blueberries for adequate antioxidants and polyphenols.
  3. Beans and Lentils/Protein: Choose at least 2-3 cups of whole plant based proteins like red lentils, chickpeas, black beans, pinto beans, red lentil, green lentils, mung beans. Be sure to sprout your beans and lentils to maximize the nutrients. Sprouting also helps to neutralize phytic acid and enzyme inhibitors which aids in better digestion and absorption of important nutrients like zinc copper, iron, magnesium and calcium.  The goal is to completely avoid processed fake meats. To calculate you protein needs take your body weight in KG (divide pounds/2.2 to get KG), and that will be approximately how much protein you need per day in grams for the average person. Multiply your weight in KG by 1.2-1.5 if you are an athlete, or wanting to build muscle. If you need more protein try a plant based protein powder like Sunwarrior or Vega Sport.
  4. Nuts and Seeds/Fat: Get in 2-4 servings of nuts and seeds like, almonds, walnuts, macadamia nuts, chia seeds, hemp seeds, pumpkin seeds, watermelon seeds for fiber, healthy fat, vitamins and minerals. Choose sprouted varieties when possible. We will talk more about fat when we get into optimizing 2.1, 2.7 and 2.9, but I want to encourage you to NOT shy away from fat. Getting enough healthy fat (30-50% of your total calories/day) will help absorb certain nutrients like Vitamins A,D,E,K, sustain a healthy brain/nervous system, cardiovascular system, reproductive system, healthy functioning mitochondria, and prevent mood disorders. Getting enough fat will help your body and mind stay energized all day long. Choosing a total fat intake of 5-9 servings per day including the 2-4 servings of nuts, seeds, and also including also avocados, olives, walnuts, olives, and oils like extra-virgin olive oil, coconut oil, algal oil, Brain Octane by Bulletproof are all great choices. It is a good idea to avoid all vegetables oils like canola, safflower, sunflower, corn, soybean, and peanut oil. These types of fats (PUFAS) are now showing a higher connection with heart disease due to the high amounts of Omega-6’s in them. Completely avoid margarine that contain trans fat or partially hydrogenated oils.
  5. Grains/Carbohydrates: Don’t go overboard on grains. The goal is to keep our blood sugar and insulin levels from spiking all the time. Sometimes on a vegan diet we can lean more toward a grain/carb centric diet. Ideally only 1-3 servings of grains per day. Choose wild rice, forbidden rice, quinoa, brown rice. When possible, instead of grains, choose other carbohydrates like sweet potatoes, yams, carrots, butternut squash, pumpkin, plantains for complex carbs, additional vitamins and minerals, and variety. Try to avoid gluten if you can. There are so many other types of grains to choose from than gluten! Give amaranth a try, for example! Do you best to limit added sugars, even in the forms of agave, maple syrup, and coconut sugar. Try a natural sugar alternative like a monkfruit sweetener, or non-GMO xylitol, or non-GMO erythritol. Lakanto makes a great one with a combo of monkfruit and erythritol.

VarietyVariety2 (1)1.4 Are you deficient?

  1. Being on a vegan diet requires special attention and proper managing to get the right nutrients. There are too many stories to count with vegans who start off feeling great for the first couple years, but then start to experience fatigue, sickness, hair loss, anxiety, diminished sex drive, and mental breakdowns. As a solution to this, a properly managed vegan diet can provide “gene therapy in the kitchen,” and keep you feeling amazing for a lifetime!
  2. Ask yourself, How do I feel on a regular basis? Am I tired, sluggish and dragging towards the end of the day? Am I experiencing brain fog, or reduced concentration? Do I have mood swings, or bouts of depression? Am I an athlete with increased fatigue? These are all examples of possibilities that you are not getting enough of the right nutrients, and/or your mitochondria are not functioning properly.
  3. It is important to look at your blood work to monitor trends, and to see what is going on inside. Get these nutrients to get tested yearly-
    1. 25(OH)D, CMP, CBC, ferritin, Total iron binding capacity, Cortisol, Omega 3 (DHA, EPA), RBC magnesium, RBC Folate, Copper, Zinc, B12, Homocysteine, CRP, Serum Methylmalonic Acid, Iodine, T3, T4, TSH, Lipid Panel

Bloodtests

Part Two of exploring the body systems will be in the next blog posts!

❤ Colleen Poling, RD

Quick Guide: A Vegan Super-Powered Nutrient Packed Day

24 Oct

vegan-day

Eating a vegan diet with some supplementation can provide you with all the nutrients that you need! No matter how you choose to eat, animal products or not, it is always important to make sure you are meeting your needs. With any diet, you have to be mindful about what you eat to be healthy! The cool thing about a vegan diet is it offers so much, because every bite you eat gives you diverse benefits including, fiber, antioxidants, protein, complex carbohydrates, healthy fats, and vitamins and minerals!

14801167_10104343297693524_573169601_n

The following ‘Vegan Super Powered Nutrient Packed Day’ along with the minimal Supplements will provide adequate sources of Calcium, B12, Zinc, Iron, Protein, Magnesium, Vitamin d, Omega 3 fatty acids, Iodine, Selenium , Vitamin A, Vitamin E, Vitamin D, Vitamin C, Vitamin K, Vitamin K2, Antioxidants, Phytochemicals, Fiber and MUCH MORE!! The following ‘Day’ will also include some of the most recent superfoods that you HAVE TO TRY!!! Click on the foods, supplements and recipes for more info, and where you can buy them online!

Pre-Breakfast:

Breakfast:

winning-x_grandeoriginalbrain-octane-oil

Snack:14826408_10104343307109654_807420480_n

 

Lunch:images

Snack:2ad71e780ce717a8020d9d5c7cf31b55

 During Long Exercise: 

Post-Workout:

Dinner:
natto-title-meme hempseeds

Dessert:14825526_10104343321490834_1241607481_n

 

 

***Be sure you are drinking filtered water, and using filtered water to wash your veggies! It is soooo important to drink pure water! Also, if you are eating everything organic, than washing it with water full of BPA, Mercury, Lead, and pharmaceuticals (reduction list) then you are wasting your money and not to mention hurting your body! Brita just won’t cut it! Check out Multipure instead:  Water Filtration System

site-aquaversa

❤ Colleen Poling, RD