Supplements for Vegetarians and Vegans

Healthy diet first, supplements second

“There are virtually no nutrients in animal-based foods that are not better provided by plants,”according to Dr. T. Colin Campbell author of The China Study.

With that said, 

Probiotics: What's all the fuss about?

Dr. Ohhira’s Probiotics are my absolute favorites. I personally have had much success with them.

Dr. Ohhira is an award-winning microbiologist from Japan. The Japanese were on the early end of cracking the probiotic code and making a well respected probiotic supplement. 
Dr. Ohhira’s Probiotics are whole foods based and dairy free. They do not have to be refrigerated. And most importantly they contain a protective enteric coating, which enables the good stuff to make it through the acid in your stomach. 

The Dangers of Dairy

“You will pee in your pants when you see how much weight you lose from giving up dairy.” – Rory Freedman and Kim Barnounin, Skinny Bitch

Why do I need to give up dairy?

To answer this question, I'll turn to Kimberly Snyder, a certified nutritionist and raw vegan enthusiast.

"First, let’s take a step back. What is dairy anyway? It is the baby food of another species- cows! It is not fit or meant for human consumption. In fact, it is not fit for any adult consumption- even adult cows. When was the last time you saw a grown cow suckling on another grown cow. Ewwww!! Well that is what is going on when we adults eat dairy products. We are eating the food that is meant for babies- and baby cows at that!

By the time we are 3- 4 years old, most of us have stopped producing the enzymes of lactase and rennin- the enzymes used to specifically break down lactose in milk. Again, nature knows best! The reason we don’t produce these enzymes anymore is because we really aren’t supposed to be having milk anymore. That is the reason we don’t digest diary fully or comfortably. To make matters worse, all dairy sold commercially has been pasteurized, which means it has been heated to such high temperatures that it is even harder to digest, and very acidic in the body.  

Think for yourself, and see what makes sense to you. If we eat a food that is totally unnatural for our bodies to break down- how can we not expect to have repercussions? Acne is one such repercussion. Acne is not fun for anyone, and can bring down our confidence and make us not feel and look our best.  Besides acne, chronic runny noses and colds, allergies, menstrual cramps, infertility, kidney stones, obesity and breast cancer could represent the results of our continued dairy consumption despite our lactose intolerance."

Kimberly cites a number of references in her blog.   Here are two of the most staggering:

-Soy contains isoflavones, specifically genistein and daidzein. These are estrogen-like substances that have the same effect in the body as estrogen. When we eat lots of soy we can become estrogenic, which contributes to such problems as cancer, irritability and mood swings, fat gain around the waist, hips and thighs, fibrocystic breast disease and uterine fibroids.

Casanova, M. et al. “Developmental effects of dietary phytoestrogens in Sprague.” Toxicol Sci, Oct. 1999, 51 (2): 236-244.

Santell, L, et al. “Dietary genistein exerts estrogenic effects upon uterus, mammary gland and the hypothalamic/pituitary axis in rats.” J Nutr, Feb. 1997, 127(2) 263-269.

-The amount of phytoestrogens that are in a day’s worth of soy infant formula equals 5 birth control pills.

“Soy Infant Formula Could be Harmful to Infants.” Nutrition Week, Dec. 10, 1999, 29(46):1-2.

Dairy is extremely mucus forming, which affects our skin, our digestion, and our sinuses.  Ask any singer you know if they eat or drink dairy before a performance!  I urge you to take the “no dairy” challenge for at least a month, and see what happens to your skin. 

Kale Chips

I first heard about kale chips in an interview with Kristen Bell in a women's health and wellness magazine.  Turns out Kristen is a follower of my favorite nutritionist blogger, Kimberly Snyder.  I have since made these for tons of friends and family, even those that are skeptical of my "weird" eating habits, and these are universal crowd pleasers.

What are the benefits of kale?
Kale is great for cleansing and detoxifying your system, and is a rich source of vitamins A (antioxidant, vision), vitamin C (antioxidant, immunity booster, detox agent) and Lutein (eye health). Crunchy kale chips are a great way to introduce yourself to this nutrient packed superfood. 


Recipe 1: Plain Kale Chips 

Pre-heat your oven to 350F degrees.

Take a bunch of dinour/tuscan kale and remove the very tips of the stems. Rinse. Then either use a salad spinner or a clean kitchen towel and dry the leaves thoroughly.

Place the well dried kale leaves into a mixing bowl. Pour olive oil over the leaves and massage to coat well. Then take the leaves and place them together on a baking sheet. Sprinkle the leaves with a generous amount of course sea salt and place them into the oven. 

Bake at 350 for 10-15 minutes until the leaves are crunchy and flake when bent.  Soggy kale chips are NOT good. :)

Recipe 2: "Cheesy" Kale Chips
Same as above, but add a couple of tablespoons of nutritional yeast to the bowl as you massage the olive oil into the kale leaves.

Raw Nuts Vs Roasted Nuts

You tried to stop. Really, you did. But it’s hard to eat just one roasted almond. And little trays of nuts are everywhere this month on your party circuit. Consider augmenting your roasted nut addiction with a few raw nuts. They may actually be better for you (and they’re not quite as addictive). Learn more about the benefits of raw nuts vs roasted nuts.

Where do raw nuts fit into a feel-good, cleansing lifestyle?

Remember, a feel-good lifestyle is not about deprivation. It’s about caring what we put into our bodies AND eliminating the crud that may be preventing us from reaching a state of happy, body bliss. In this case, no need to go cold turkey on the roasted almonds, cashews and hazelnuts…but consider having some fun introducing a few great tasting raw nuts into your repertoire as well. (I recommend the raw cashews myself!)

Replenish Electrolytes with Coconut Water

What is coconut water?
Coconut water is the natural juice found inside a young (green) coconut. It is a murky-clear water with a slightly tangy and nutty flavor. Coconut water is different from coconut milk, which is made by boiling coconut water and shredded coconut together until foamy, then straining.  It it much lighter and does not contain any of the fat present in coconut milk, as it does not incorporate any of the meat of the coconut. It is the purest liquid other than water itself and is almost identical chemically to blood plasma; in fact, coconut water was used in World War II for blood transfusions for soldiers!   In addition to electrolytes, coconut water contains calcium, magnesium, and more potassium than a banana!


Coconut water beverages - whether plain or mixed with some sort of fruit juice -  have become very popular at yoga and fitness studios for students looking to replenish lost electrolytes after a workout session.  These naturally isotonic drinks are a great, all-natural replacement for sugary athletic beverages.  Because of its hydrating properties, coconut water makes a nice, refreshing afternoon snack in the summer and is excellent for hydrating from the inside out in the winter months. 

What are the best brands on the market?

There are a number of coconut water brands and beverages on the market.  I've tried them all, and my favorites are:


1.  VitaCoco (my favorites are the Peach+Mango and the Pineapple)

2.  Iso 5 Coconut in Pineapple or Fruit Punch (Great Gatoraid/Propel alternative made with just coconut water and 100% fruit juice)

3. Naked Plain Coconut Water

I do not recommend ONE, as they add sugar (totally unnecessary) to their drinks.  Also, I tried their Pomagranate Acai blend one time and almost threw up.  It's thick.  And dark.  And tastes like rotten prune juice.  Gross.

Juice Fasting For Beginners

Benefits of a 1 Day Juice Fast

Here are a few of the benefits of a one day juice fast. If it’s your first time on just juice and you would like a little more structure and support, consider ordering a prepared cleanse from the gals at The BluePrint Cleanse. They are offering a 25% discount now thru Thursday.

1. Energizing
2. Improves digestion
3. Increases energy levels
4. Weight loss promoting
5. Clears your mind
6. Allows positive, feel-good energy to blossom