Delicious Knowledge

Let’s chat about supplements.

While not everyone needs a dietary supplement, they can be of great value if you are lacking nutrients in your diet. As vegetarians, I am specifically talking about B12, calcium, iron, and vitamin D.

YES. I know, you can find these products in whole foods (except for B12) and don’t need to rely on supplements, but does your diet stack up? Personally, while I think I have a pretty good intake, I do take B12 and occasional calcium, D, and Omega-3.

For me, supplements are just that- meant to supplement healthy eating, not substitutes for a healthy diet. We still can’t eat mac and cheese all day, pop a multi and call it a day.

If you are one for taking supplements, do you know the source & purity? A lot of commercial supplements are junk, a sea of drugstore choices that can be pretty confusing if you’re not sure what you are looking for.

Whenever I evaluate nutrient supplements, I scan the product to see where it’s derived from.  First off, is it a vegetarian source? Next up- does it contain the word oxide? Typically, the oxide form of any supplement is the cheapest source & poorly absorbed… Skip it!

There are some great supplement companies out there: Designs for Health, Thorne, Body Bio, & of course Arbonne to name a few.

I was recently introduced to Arbonne and highly recommend both their skin care & wellness products. My favorite part? Their commitment to purity. All products are vegan, not tested on animals, and are free from parabans, petroleum-based ingredients, artificial flavors, sweeteners, colors, or formaldehyde-donating preservatives. Whew! That’s a long list but a huge testament in the quality of their products.

As a beauty side-note, it is so so nice to find a brand whose makeup is not only flattering & wearable but also committed to the same standard I hold my food to. That’s another post though- today it’s all about dietary supplements.

I don’t know about you but I have tried a ton of different protein powders. As someone who works out almost every morning before work, I love the idea of grabbing a shake to take on the road with me or to enjoy at my desk. These individual packets or protein in either vanilla or chocolate deliver 20grams of vegan protein + 20 essential vitamins and minerals per serving. I mixed mine with unsweetened vanilla almond milk & handful of kale.

While some protein powders leave an awful, chalky feeling in my mouth- both flavors were silky and smooth. The one caveat? I don’t like stevia. I wish I did. I really try to enjoy the sweetener but can’t. I have noticed this with a few other products as well. If you like Stevia, you will LOVE these. They aren’t super sweet, but you can tell they contain Stevia.

Looking for a caffeine free energy fix? Try the Energy Fizz sticks! Packed with B vitamins, antioxidants and chromium they add a sweet boost to your water. Arbonne Essential Energy Fizz Sticks comes in two flavors, Pomegranate and Citrus.

Lastly, I want to share with you my new favorite produce from Arbonne: Digestion Plus

These single-serving sticks contain prebiotics, probiotics, and enzymes that help support optimal digestive help. Those who suffer from IBS, digestive issues, halitosis can benefit from adding probiotics to the diet. Even those without GI problems can support their natural microflora in the gut by adding pro and prebiotics to the diet.

If you are looking for supplements, protein powders, skin care, make-up, Arbonne has it! As special DK readers, all new clients will receive 20% of their first orderand can sign up for ongoing discounts! Every order with a retail value of $150 or more will receive a complimentary single product of their choice!

Does your child shy away from vegetables?

Source

Whether you claim to have a picky eater or not, most kids tend to shy away from vegetables and lean toward starch-heavy foods like pasta, rice, cereals and snacks. Trying to incorporate vegetables into their diet doesn’t have to end in a family feud. Variety and high frequency of vegetable intake leads to a well-balanced diet: higher in the nutrients required for healthy growth and development.

Check out my guest post over at Food and Nutrition Magazine to see my top tips for getting kids to eat more vegetables and my favorite kid-approved meals.

What are your child’s favorite vegetable-centered meals?

You know what is getting me through all the holiday treats?

Kale.

No, that’s not a typo. I have been eating a TON of Kale the last few weeks and I love how energized and happy it makes me feel! Kale salad, kale stir-fry’s, kale smoothies, I can’t get enough!

And it’s a good thing too. Considering how many sweets, glasses of wine, and decadent food I have otherwise been enjoying. I feel like the healthiest dietitian before 5 PM.

After 5PM? Let’s just say I’m glad I had a lot of kale earlier.

I love all the holiday treats, drinks & sweets but hate the way they make me feel the morning after. I swear I get a sugar hangover if I eat too many desserts. But, they are there and tis’ the season for enjoying friends & food!

If you’re feeling the same way, try focusing on meals you can control during this time, typically our breakfasts and lunches. Consume lots of vegetables, greens, fiber, and nutrients during these two meals and give yourself a break for the rest. This kale salad lasts for a few days in the fridge, perfect for making on Sunday night and consuming throughout the week.

Wild Rice & Kale Salad

I believe that homemade gifts are the kindest, best type of presents to give and receive. Not only is it fun to share favorite recipes and food finds with your friends, it’s just as exciting to enjoy the types of treats they make for you.

I confess, I am a bit of a shopaholic. Over the past few years, I have tried really hard try to tame my ways, but I tend to give in to both cookware & shoes. BL is really good about reminding me that we don’t need more “stuff”, and that’s the perfect reason to try and make gifts for others instead of buying them. Have you seen Story of Stuff by Anne Leonard? If you haven’t, I highly recommend taking a few minutes and watching it. It’s a inspiring reminder about consumerism and how much “stuff” we tend to accumulate. I watched it again this morning and it was a good reminder message for this time of the year.

Now that I think about it, I really need to place the story of stuff link in my toolbar next to the Crate and Barrel one. Maybe that will inspire me not to add so many items to my cart next time!

In the meantime, here are my top 5 favorite food gifts!

Peanut Butter Bars

Everyone likes peanut butter & jelly! These bars are fun, kid-friendly, and a delicious treat. Wrap in a tin with a pretty bow and you are good to go!

DK’s Granola

This is my favorite granola! Super easy to make, this stuff stays fresh in the fridge for a long time. Make a big batch and give to all your superhero friends. Plus, it’s made with blackstrap molasses- a great source of vegetarian iron.

Infused Vinegars

Whether you make these for yourself or a friend repeat after me: don’t buy infused vinegars! There is no need to shell out the dough when they are so easy to make yourself. Pick up some pretty jars at thrift stores, antique shops, local craft store and get to work.
Recipe and Photo: Design Sponge

Cashew Brittle

Since 2012 was the Year of the Cashew (at least it seemed that way) let’s make Cashew Brittle!  Place in a cute jar and you have a wonderful hostess or friendship gift.
Photo and Recipe: Dairy Free Cooking

Homemade Nutella

Do I really have to explain this one? This is the perfect gift for the choco-holic in your life. Healthier than the store bought stuff, anyone would be lucky to receive a jar of this! Deliver in these amazing jars from Crate & Barrel
Photo and Recipe: Chocolate Covered Katie

Have a lovely weekend!