Go Vegan for Karinna's Birthday! November 5th, 2015

Mark your calendars! For the 8th consecutive year, I will be asking all my friends, followers, family and acquaintances to Pledge to Go Vegan for one whole day in honor of my birthday.  This is the greatest gift you can give me and it is also a great day to start my 28-day Vegan Challenge and Karinna's Plant Based Body Renewal!

The consumption of Meat, Dairy, and all animal by-products has been found to be a direct cause of Coronary Heart Disease, Congestive Heart Failure, Atherosclerosis, Diabetes, Obesity, Cancer, Male Reproductive problems, and many other preventable diseases.  You may have heard about many celebrities going on Vegan Diets to lose weight, and how 400 million fewer animals were killed in 2014 because of the reduced consumption of meat and meat products and the amount of people going Vegan or Vegetarian.  

Today, the World Health Organization released their latest research which shows that consuming red meat and processed meats such as bacon, sausages, and hot dogs increases your chances of contracting Colorectal Cancer by 18%.  This letter, by the International Agency on the Research of Cancer, a World Health Organization Agency, can be found for online viewing at: https://www.iarc.fr/en/media-centre/pr/2015/pdfs/pr240_E.pdf

"Red Meat

After thoroughly reviewing the accumulated scientific literature, a Working Group of 22 experts from 10 countries convened by the IARC Monographs Programme classified the consumption of red meat as probably carcinogenic to humans (Group 2A), based on limited evidence that the consumption of red meat causes cancer in humans and strong mechanistic evidence supporting a carcinogenic effect. This association was observed mainly for colorectal cancer, but associations were also seen for pancreatic cancer and prostate cancer.

Processed Meat

Processed meat was classified as carcinogenic to humans (Group 1), based on sufficient evidence in humans that the consumption of processed meat causes colorectal cancer.

Meat Consumption and Its Effects

The consumption of meat varies greatly between countries, with from a few percent up to 100% of people eating red meat, depending on the country, and somewhat lower proportions eating processed meat. The experts concluded that each 50 gram portion of processed meat eaten daily increases the risk of colorectal cancer by 18%. "

There are so many bacon, sausage, beef, and hot dog substitutes out there now, there is really no reason to continue to eat dead animals.  Eat life, eat a garden, eat a rainbow of colors instead. 

In 2007, I made the decision to Go Vegan for ethical reasons,  I have continued to consume a plant-based diet for these healthy and amazing 8 years and I'd love to share my health tips with you.  I believe we can all reach optimal health and live long, healthy, med-free, disease-free lives. 

It is never too late to start and November 5th can be your starting point on a journey that will bring peace to your mind, your body, your plate, and ultimately our PLANET.  

If you are interested in my 28-Day Vegan Challenge, Body Renewal, or my consulting services, please visit: http://karinnazarate.com/contact/ and send me your contact information.  

Cheers to your Health!

~Karinna ♥

Where do you get your B-12?

I am Vegan.  This means I do not eat anything which once had a heartbeat or a Mother.  Hardly a day goes by that I am not asked the haunting question most Vegans are confronted with on a regular basis:

"WHERE DO YOU GET YOUR PROTEIN?"

My answer is typically in the form of a rhetorical question: "Well, which amino acid are you referring to?" It is a frustrating question for most vegans because this concept has close to zero relevance to our diet. Our entire diet is made up of nutritious, complete, wholesome sources of the nine essential amino acids.  The idea that meat is the one source of "protein" is actually a myth perpetuated by the meat and dairy industry capitalizing on the lack of upper level education on the sources of our nutrients.  I'm here, along with a growing group of people, to dispel myths and break paradigms which have been deeply ingrained in our consciousness.

If we are truly asking where someone "gets their protein" because we care about their health, then, the MOST important question we should be asking vegans and vegetarians is:

"WHERE DO YOU GET YOUR B-12?"

What is B-12?  Cobalamin, a B complex molecule, is ESSENTIAL, which means our bodies cannot produce it. We must get it from our diet. This is of concern to Vegans because the source of B12 is red meat, liver, eggs, poultry, shellfish and nutritional yeast. Supplementation is extremely important and cannot be overlooked.

B-12 is a water-soluble vitamin, meaning that we need to take it daily as it does not remain in our system. It is very rare to have an overdose of B-12. Recent studies showed that 40% of Americans were deficient in B12.

This molecule helps in the development and protection of the Myelin Sheath surrounding your nerve cells. It aids in DNA and red blood cell reproduction. It helps retain memories, transmit cognitive processes, and aids in circulation and metabolism. You can imagine that a deficiency would result in memory loss, dementia, paralysis, nerve damage and many other symptoms which mimic Multiple Sclerosis and other autoimmune diseases.

Methylcobalamin is the best source, but cyanocobalamin is also acceptable and the most common form available in stores.

Many individuals choose to self-administer B-12 injections which deliver the vitamin directly into the bloodstream, but you can also use sublingual or powdered forms.

Symptoms of deficiency can include: weakness and fatigue, chest pain, loss of menstruation, numbness or tingling in limbs, memory loss, eventually leading to dementia, paralysis, and even death.  Deficiency of Vitamin B-12 can even simulate more serious diseases like Depression and Multiple Sclerosis!

Please make sure to take your Vitamin B-12 Supplement today!

~Karinna

Karinna's High Protein Post-Workout Salad Recipe

When I first went Vegan in 2007, I had to break down some of my paradigms.  The word protein was synonymous with meat.  I had to unlearn a lot of myths that I had learned since childhood.   Now, I see food for the nutrient content.  It is quite easy to construct a well-balanced, healthy meal once you realize that everything you need can be found in plant sources without the saturated fat and chemicals found in the typical American diet.  

"But Organic food is expensive."  

Actually, heart disease, diabetes, and organ failure can be even more expensive.

Exercise and eating clean are habits we need in order to live a long and healthy life.  After a rigorous workout, I need some carbs and a good amount of lean protein to recover.

Karinna's High Protein Post Workout Salad

In a large bowl, mix together these power foods!

Kale

Broccoli

Radicchio

Edamame

Pinto Beans

Butter Beans

Avocado

SpicyTomatillo Salsa

Tips:  

I almost never use salad dressing; substitute salsa instead.

Use black beans, garbanzo beans, or any other legume you prefer. 

Add red onion, mushrooms, carrots for a heartier meal.

Enjoy!

Join my 30 Day Vegan Challenge today!

Discover Quinoa!

QUINOA, pronounced Keen-Wah, is a power-packed Super Food used by the ancient Incas.  It was considered the "Mother Grain" by the indigenous people.  Quinoa is actually a seed closely related to the sugarbeet and spinach.

Quinoa remains a staple in South American cuisine among the descendants of the Incas throughout Peru, Bolivia, and Chile because of it's high protein content. It contains more protein than most other grains, and the great news is: It's super easy to prepare!

Quinoa is appropriate for starter-Vegans because it contains all essential amino acids which our bodies use as building blocks for muscles and highly complex processes throughout our bodies.

Using Quinoa in dishes is so easy because you can just rinse, place in a rice cooker and let it cook. It cooks super fast, so if you ever have last minute guests arrive, you can whip up an awesome stir-fry dish using quinoa in 15-20 minutes!

Key Words I use when describing Quinoa: VERSATILE, PROTEIN-PACKED, NUTRITIOUS, FUN TO EAT! Below are some recipe ideas.

HOW TO COOK: Rinse First!
1. Rice Cooker: treat Quinoa like rice. 2 parts Water to 1 part Quinoa.
2. Stove Top: 1:2 Quinoa to Water, bring to boil. Reduce heat, simmer, and cover for 10 - 15 minutes. When cooked, you will see the germ ring pop on the grain.

ASIAN:
1. Quinoa goes great in stir-fry dishes! Just chop up some Veggies, sauté with Earth Balance Vegan Butter or Canola Oil; add Mushrooms like Shiitakes; bean sprouts; Tamari Soy Sauce. Serve over Quinoa.
2. Fried-Quinoa: Fry the cooked Quinoa with Earth Balance Vegan Butter, add Tamari, Salt and Pepper to taste and cook until golden and yummy. Add finely minced veggies and/or Tofu and serve as a side dish!

LATIN:
Use Quinoa instead of Rice in your favorite dishes!
1. Spanish Quinoa
2. Paella con Quinoa

3. Veggie Albondigas soup made using Quinoa

ITALIAN:
Use Quinoa instead of Pasta:
1. Veggie Meatballs with Marinara sauce over Quinoa Pilaf
2. Portabello Zucchini Quinoa Cakes
3. Stuffed Mushrooms with Vegan Sausages and Quinoa

BURGERS:
Add Quinoa to your Brown Rice from-scratch Veggie Burgers for some extra protein!

DESSERTS:
Cook Quinoa until almost fully cooked, then remove from the rice cooker and add to breads, cakes, cupcakes, cookies, pancakes, or muffins before baking!

Lastly, I recommend cooking Quinoa with no salt or seasonings if you are making a large batch for several dishes.  The reason for this is that you can use it in a savory dish as a substitute for rice, and you can also add it to sweetened baked goods.  Simply prepare it in advance and place in a reusable container in the refrigerator or freezer.

Enjoy! -K

Give yourself an Immune Boost!

It is officially Flu season, and although most of us will be unaffected by the H1N1 virus, some of us may still catch Seasonal Influenza. Now is the time to support our fighting immune cells working over time during the colder months. There are natural ways to help shorten the course of a viral infection or bacterial infection in our bodies. *NOTE: No advice herein should replace the advice of a physician; every body is different and any symptoms should be assessed by a medical doctor.

"There is no substitute for Clinical Judgement." -Dr Anne Schuchat CDC Director of National Center for Immunization and Respiratory Diseases

Think of your immune system as an extremely intricate, intelligent, and efficient defense system. Let's helps strengthen it and give our bodies a fighting chance!

• Moderate Exercise: Besides boosting the production of macrophages, exercise also helps release hormones and endorphins which increase circulation and reduce cortisol and other free radicals caused by stress. Regular, consistent exercise contributes to proper immune function. But be careful, over-working your body can have the opposite effect and slightly lower our immunity.
• Fluids: The immune response involves millions of cells, tissues, and organs communicating and working together to fight off invading Antigens. Drinking plenty of water and fluids guarantees that these cells can function properly--We need hydration at the cellular level! Dehydration is also a very serious complication that can cause rapid decline especially in children and the elderly already suffering from the flu or bacterial infection. Stay Hydrated!
• Nutrition: Eating well and getting our nutrients from our food is key! Nutrients from food are easily assimilated by our bodies; but taking a vitamin supplement if you have a busy lifestyle is also recommended. Here is a list of foods/nutrients that help boost immunity:
  
  

-Vitamin C: Think outside the Orange this season, and also
reach for the tropical fruits like guava, mango and papaya, berries, as well as
leafy greens. Vitamin C is a powerful antioxidant and immune-boosting vitamin,
but we have to ingest a continuous supply throughout the day as it is water
soluble and excretes through the urine.

-Carotenoids: Another group of
infection-fighting antioxidants is alpha, beta, and gamma carotene which our
bodies convert into Vitamin A/retinol. These are fat soluble provitamins and care must
be taken to avoid an overdose. Carrots, spinach, bell peppers, apricots, sweet
potatoes and other yummy veggies contain carotenoids.

-Vitamin E: A fat-soluble antioxidant in the "Top-Three,"
Vitamin E, or tocopherol, also helps boost our immune cells
and is just as important as Vitamin C! Vitamin E is stored in our bodies, so if
you eat enough Vitamin E through your diet, a supplement may not be necessary.
Find Vitamin E in spinach, leafy greens, asparagus, olives, seeds, nuts, and
oils.

-Garlic: My favorite way to add flavor and fighting power to
a dish! Think of it as muscles for your immune cells. Garlic is a heart-friendly
natural antibiotic and antioxidant. Whether you roast it, sauté it, or eat it raw,
Garlic is a must during cold season!

-Bioflavonoids: Phytonutrients help protect
our immune cells from environmental agents, pollutants, and debris like a
protective shield. Phytonutrients can be found in a wide variety
of fruits and vegetables. Make sure to eat a wide range of colors for the most
nutrients throughout the day.

-Selenium: Selenium is essential to good health and proper
immune function! Selenium binds to proteins to make selenoproteins, powerful antioxidant enzymes.
Plant foods are the number once source of selenium: Brazil nuts, mushrooms,
asparagus, spinach and many other fruits and veggies contain selenium.

-Omega-3 Fatty Acids: A daily dose of flax oil could help
boost your phagocytes (white blood cells that eat up invaders). Adding flax meal
to baked goods or morning oatmeal can help supply the Omega 3's our bodies need.

-Zinc: Getting plenty of Zinc also helps production of
helper T cells! Beans are rich in Zinc, as well as many Fall veggies like
gourds, pumpkin/pumpkin seeds, and squash.

Many wholesome foods are naturally rich in all of these nutrients! Although
there are dangers associated with overdosing on some minerals and fat-soluble
vitamins, remember that it is VERY difficult if not impossible to overdose on
vitamins you eat in your food! If you're otherwise healthy and eat well, you may
not need a multi-vitamin at all!

• Preventative Measures: Routine hand-washing is especially important in children, who may come in direct contact with harmful bacteria or viruses. Thorough washing with warm soapy water will help reduce risk of transferring those microbes to their mouths, eyes, or noses. Covering a cough or sneeze is also very important to stop the spreading of germs to those we love.
• Alternative "Cures": Now is not the time to fall for Internet Scams regarding our health. Please be careful what you read and go directly to authoritative sources on these serious issues. The FDA has been investigating serious fraudulent sites claiming to have "natural" or "alternative" cures. I would personally never trust fly-by-night websites selling some new product!
  

Although it is not scientifically proven that lifestyle changes can significantly improve your very complex immune system, I believe the mind and body are extremely powerful! The whole body organism requires balance and harmony along with nutrients and exercise to function optimally. Decreasing stress, eating well, exercising and practicing preventative measures will definitely improve your odds of fighting off an infection this season.

Stay Healthy! Stay informed! And Eat a Rainbow of Colors Each Day!