​During my holistic nutrition certification, I learned that a healthy gut is the cornerstone of overall well-being. It plays a crucial role in digestion, nutrient absorption, and even immune function. While there are numerous ways to support gut health, adopting a vegan diet rich in plant-based foods can provide an abundance of nutrients that promote a thriving gut microbiome. In this blog post, l highlight five vegan foods that are particularly beneficial for gut health.

Fermented Foods

​Fermented foods are packed with beneficial probiotics, which are live microorganisms that support gut health by balancing the intestinal flora. Vegan options include sauerkraut, kimchi, tempeh, and fermented soy products like miso. These foods not only introduce healthy bacteria into the gut but also aid in digestion and nutrient absorption.

Legumes
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Legumes, such as beans, lentils, and chickpeas, are rich in fiber, which is essential for maintaining a healthy digestive system. Fiber helps regulate bowel movements, prevents constipation, and fosters the growth of beneficial bacteria in the gut. Additionally, legumes are a great source of prebiotics, non-digestible fibers that serve as food for probiotics, further supporting gut health.

Whole Grains

Whole grains like quinoa, brown rice, oats, and barley are not only nutrient-dense but also rich in fiber, vitamins, and minerals. They provide sustained energy and promote digestive regularity. The fiber in whole grains acts as a prebiotic, nourishing the gut microbiota and promoting a diverse microbial community, which is linked to better overall health.

Fruits and Vegetables

A rainbow of fruits and vegetables should be staples in any vegan diet. These plant-based foods are loaded with fiber, vitamins, antioxidants, and phytonutrients, all of which contribute to a healthy gut. Berries, bananas, apples, leafy greens, broccoli, and artichokes are particularly beneficial for gut health due to their high fiber content and diverse array of nutrients.

Nuts and Seeds

Nuts and seeds are excellent sources of healthy fats, protein, fiber, vitamins, and minerals. They provide essential nutrients that support gut health and overall well-being. Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are especially noteworthy for their omega-3 fatty acids and fiber content, which help reduce inflammation and support gut integrity.

​Incorporating these five vegan foods into your diet can go a long way in promoting gut health and overall vitality. By nourishing your body with fermented foods, legumes, whole grains, fruits, vegetables, nuts, and seeds, you're providing your gut microbiome with the nutrients it needs to thrive. Remember to prioritize diversity in your plant-based diet to ensure you're getting a wide range of beneficial nutrients and compounds. Your gut will thank you for it!

A common misconception about veganism is that it's challenging to meet essential nutrient requirements, especially calcium. However, with a well-balanced and informed approach, vegans can easily obtain all the necessary nutrients, including calcium, from plant-based sources. Calcium is crucial for maintaining strong bones and overall health. In this blog post, we'll explore some of my favorite vegan sources of calcium!

Dark Leafy Greens

Dark leafy greens like kale, collard greens, and bok choy are excellent sources of calcium. These nutrient-rich greens provide a powerhouse of vitamins, minerals, and fiber. For instance, a cup of cooked collard greens can deliver up to 25% of your daily calcium needs. Whether enjoyed in salads, stir fry dishes, or smoothies, these greens are a delicious way to fortify your bone health.

Fortified Plant Milks

Fortified plant milks, such as almond milk, soy milk, and oat milk, are becoming increasingly popular among vegans and non-vegans alike. These milks are fortified with essential nutrients, including calcium and vitamin D. Check the labels to ensure you're selecting varieties with adequate calcium content.

Tofu and Tempeh

I enjoy using tofu in my vegan pizza recipes, vegan mac and cheese, and so much more. Tofu and tempeh are versatile and protein-rich foods that also pack a calcium punch. Depending on the brand and preparation, a 3.5-ounce serving of tofu can provide about 20% of your daily calcium needs. Incorporate these soy-based foods into your meals for an amazing calcium boost.

Sesame Seeds
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Tiny but mighty, sesame seeds are loaded with calcium. Whether sprinkled on top of salads, added to granola, or used as a flavorful seasoning, these seeds offer a substantial calcium contribution. Additionally, they bring healthy fats and essential nutrients to the table.

Chia Seeds

Chia seeds have gained a reputation as a superfood for their omega-3 fatty acids, fiber, and protein content. They are also a noteworthy source of calcium, with two tablespoons providing about 18% of your daily calcium needs. Try making chia pudding or adding chia seeds to your morning smoothie for a nutrient-packed treat.

Beans and Lentils

Beans and lentils are not only rich in protein and fiber but also contain notable amounts of calcium. Incorporating these legumes into your diet can help you maintain strong bones while enjoying the benefits of their nutritional profile. Chickpeas, black beans, and lentils are great choices to consider.

Almonds

Almonds are a delicious and crunchy snack that also happen to be a great source of calcium. They are rich in healthy fats, vitamin E, and other essential nutrients. A handful of almonds can contribute to your daily calcium intake while satisfying your snack cravings.

Fruits

Certain fruits, such as figs and oranges, provide smaller but still valuable amounts of calcium. Figs, both dried and fresh, contain easily absorbable calcium. Meanwhile, oranges not only provide a dose of vitamin C but also contribute to your calcium intake.

Transitioning to a vegan lifestyle doesn't mean compromising your bone health. By including these great vegan sources of calcium in your diet, you can enjoy strong bones and overall wellness while embracing a cruelty-free lifestyle. From dark leafy greens to fortified plant milks, the plant kingdom offers a diverse array of calcium-rich options that are as good for your body as they are for the planet.

​Remember to maintain a balanced diet, and consider consulting a healthcare professional or registered dietitian to ensure you're meeting your individual nutrient needs. With informed choices, you can thrive on a vegan diet and reap the benefits of these incredible calcium sources.

Maybe I have food allergies and have no idea. Maybe it's because I have only been vegan for a year and a half and consumed a lot of dairy products leading up to the start of my vegan journey. I am not sure the reason, but frequently I have been waking up with nasal congestion and throat congestion. In another blog I talked about digestion problems and a skin rash that I had all the way up until I became vegan. After I became vegan, they both cleared up within a matter of weeks and never returned, but the nasal and throat congestion has been a lingering and aggravating nuisance. Several studies show that wheat or gluten can cause the congestion a well. 

One of the major components of Dr. Sebi's plan is eliminating mucus from the body. He states, "Mucus is the cause of every disease." He also discusses how eating too many acidic and not enough alkaline foods causes the production of mucus in the body. So, I carefully studied his list, and started my seven day plan to see if I would notice a difference in my system.

During the seven days, my diet mostly consisted of peaches, melons, walnuts, lettuce, garbanzo beans, cucumbers, avocados, and tomatoes.These are all on the list, and on the first day, I made a large amount of walnut "meat" and guacamole and ate this on lettuce wraps for several days. It is a delicious and simple vegan recipe. When I was not eating the wraps, I was eating bowls of fruit, homemade guacamole and cucumbers, or snacking on walnuts. 

​ I also started every morning with a cup of warm water and lime juice. This is said to stimulate the gastrointestinal tract, and it also alkalizes the body and helps maintain a higher pH balance. 

On day three I was more congested than usual. It was like my body was trying to eliminate in overdrive, and I really felt it. I had to keep a box of kleenex on hand throughout the day, and this was very frustrating. I was wondering if it would go away, but on day four I woke up with very little congestion at all. I kept eating my meals and snacks, drank plenty of water, and I really started feeling a huge difference. One of my go-to snacks was homemade guacamole and sliced cucumbers. I also enjoyed mango with cucumber slices as well.

Days five through seven were smooth sailing. On day five, I did deviate from the plan and had some raw pumpkin seed bars with my peaches. My daughter loves them, and I ended up buying a few of them for myself when I was getting some for her.

Overall, I have to say that after day three the congestion was minimal. I do think I need to take an allergy test just to see if I am unknowingly causing all this stuff that could easily be prevented. I do know that I am going to be more mindful about trying to make sure I include more alkaline than acidic foods in my diet and in the family meals I prepare. Will I stick solely to Dr. Sebi's plan? No. However, I will incorporate many of his principles into my lifestyle and continue to enjoy my vegan journey!

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If you browse through the various vegan recipes on my site you will see everything from vegan quesadillas to salads. Although there are many types of recipes, they often have one thing in common: beans! I include beans in my weekly meals and recipes because they not only taste good, they are good for you. A recent article by Thrive Cuisine highlights the amazing benefits of beans. The article is fascinating and goes in depth about the scientific research as well as some important health information as well. There are so many reasons why we should eat beans, but in this post we will look at four.

Number one: Studies show that consuming beans could positively impact resting heart rate and also combat cardiovascular disease.

 Number Two: Studies show that regular consumption of low glycemic index foods like beans, may be beneficial in preventing and managing of Type 2 diabetes.

Number Three: Beans can help you lose weight! They are one of the only foods with protein, fiber and complex carbs. This combination slows digestion and delays the onset of hunger so you stay full for longer.

Number Four: Eating beans can make you less gassy. Many people avoid beans because of this very issue, but according to the Thrive Cuisine article, "The more beans you eat the better your body gets at breaking down the resistant starches which in itself has several benefits such as colon cancer prevention."

So grab your grocery list, and if beans are not on there, you many want to add them!

For more information, check out the full article "The Benefits of Beans: We Explore the Scientific Research" here.

It's that time of year...cold and flu season. When you have a preschooler, it takes on a whole new meaning. Last year was my daughter's first year in school. Before she started, she was rarely ever sick. We kept her at home. Then she started preschool, and it hit us like a freight train. Her doctor said, "It's not uncommon for a preschooler to be sick six or more times during the school year." She was not kidding! It seemed like there was a cold every two or three weeks, but it did get better. School has been going on for about two months now, and there have already been a few colds and stomach bugs making their way around the classroom. Fortunately, we have not had to deal with the onslaught like we did last year, but we have had a couple of bouts. In fact, we are going through one right now. There are several things that I learned during the process.

​Fresh fruit naturally boosts the immune system.

Fruit is loaded with vitamins, minerals, fiber and water. Consistently eating fresh fruit fortifies the immune system without the harmful side-effects of traditional cold medicines that often times contain artificial sweeteners, artificial colors, and GMOs. These are things I don't want to ingest, and I definitely do not want that for my child. The side effects are very troubling. Let's take a look at children's acetaminophen (Tylenol).

Inactive ingredients: anhydrous citric acid, butylparaben, D&C red #33, FD&C blue #1, flavor, glycerin, high fructose corn syrup, microcrystalline cellulose and carboxymethylcellulose sodium, propylene glycol, purified water, sodium benzoate, sorbitol solution, xanthan gum.

Studies have shown that blue #1 aggravates asthma, red #40 can lead to hyperactivity and lower IQ, and sleep disturbances; high fructose corn syrup, which is genetically modified and can potentially lead to a whole host of complications. Sodium benzoate, can cause nausea and vomiting.

Doctors also love to prescribe antibiotics. There are numerous studies and reports about the dangers of antibiotics, and the Centers for Disease Control recently released a study saying "1 out of 3 antibiotic prescriptions are unnecessary."

Dr. Joel Fuhrman recommends fresh fruits and vegetables to naturally boost your child's immune system. 

Check out my plant powered plate below. Read about the health benefits of the ingredients in this blog post.

According to Healthy Habits Pediatrics, "During infancy and the preschool years, the average child gets seven or eight colds each year. During the school-age years they average five or six colds each year. Finally as teenagers they reach an adult level of approximately four colds per year."

Thankfully, numerous studies show that a plant based diet is the way to go!

​This is one of my typical meal prep meals!