Maintaining Optimal Health as a Vegan of 7 Years

One of the most common questions I have received over the past 7 years as a vegan is “How do you get enough [insert macro- or micronutrient here]?” This is a question I have explored in great detail on this blog, with dedicated posts focusing on protein, iron, B12, and so much more. And while I will always believe that getting your nutrition from whole plant foods is the best first choice, it’s not always a possibility for every person. Whether you live in a food desert with little access to fresh foods or struggle with digestive complications that make eating large amounts of high fiber foods a painful experience, sometimes supplementation is the only answer.

Today I will be sharing with you my favourite vegan gummy vitamins for maintaining optimal health as a vegan of over 7 years!

First things first... 

WHY GUMMIES?

The short answer? They’re delicious. The long answer? They’re delicious, and that makes me want to take them instead of avoiding taking them.

I used to judge myself for being lax about taking my tablet vitamins, thinking that as an adult I should be able to suck it up and do what’s best for my health. But honestly? That only ever worked in short bursts before I would forget for months on end.

As a responsible adult who doesn't eat candy 11 months out of the year (in October all bets are off) taking my daily vitamins in the form of gummies feels like a little treat… and has kept me far more consistent in taking them than I ever have been before!

But not all gummies are created equal, and that’s why today I am sharing the best vegan gummies I have ever tried from the Canadian company, Herbaland!

Herbaland is Canada’s largest nutritional gummy manufacturer with a commitment to providing products that have a positive impact on both people and the planet. Herbaland’s core values are community, inclusivity, and sustainability. Their gummies are always vegan, sugar-free, soy-free, palm oil derivative-free, nut-free, halal, and kosher!

This post is in collaboration with Herbaland, but all opinions are 100% my own. I was taking Herbaland gummies consistently for over a year before I reached out to them, and I continue to take a variety of gummies from their line on a daily basis.

I’m a new vegan/new to supplementation. What should I start with?

This will obviously vary from person to person, and I don’t know your unique physiology, diet, or goals, but I will share my top three picks to get you started!

As always, it is best practice to consult your physician before beginning to take any supplements and I am not a medical professional and am not qualified to give medical advice.

1. Herbaland Multivitamin Gummies for Adults

Herbaland’s Multivitamin gummies are a great place to start if you want a boost in all major areas. They have 13 essential vitamins and minerals for the maintenance of good health and come in a delicious mixed berry flavour!

Formulated to support daily metabolic processes and for maintaining a healthy immune system, the Herbaland Multivitamins include:

- Vitamin A | vital for growth and development, cell recognition, vision, immune function, and reproduction and helps the heart, lungs, and kidneys to function properly

- Vitamin C | boosts the immune system, helps lower blood pressure and maintain healthy heart function, and improves the absorption of non-heme iron (iron from plant-based sources - learn more here)

- Vitamin D3 | aids in the absorption of calcium and phosphorus and the maintenance of strong bones, helps to reduce inflammation, and aids in maintaining proper immune function

- Vitamin E | aids in the regulation of gene expression, cell signaling, and other cell processes as well as helping to maintain healthy immune function

- Vitamin B6 | promotes healthy heart function and plays a role in cognitive development and aids in proper brain function

- Folate | required for the production of DNA and cell division

- Vitamin B12 | aids in maintenance of healthy nerves and blood cells and helps to prevent megaloblastic anemia (read more about why B12 supplementation is important for vegans here)

- Biotin | plays an important role in the maintenance of healthy hair, skin, and nails

- Panthothenic Acid (B5) | aids in triglyceride synthesis and lipoprotein metabolism

- Iodine | essential for the production of thyroid hormones that regulate many vital biochemical reactions and appears to aid in the body’s immune response and the maintenance of healthy breast tissue

- Zinc | involved in cellular metabolism, wound healing, immune function, DNA and protein synthesis, and cell division *daily intake of zinc is required to maintain healthy levels as the body has no specialized zinc storage system

- Choline | required for the maintenance of our cells’ structural integrity and needed to produce the neurotransmitter acetylcholine which is important for memory, mood, and muscle control

- Inositol | aids in the maintenance of proper brain functioning and blood sugar control

I usually go for the multivitamins when I know I’ve been eating a less than balanced diet to make sure I’m still getting everything I need. It’s a great option for the winter here in Canada when fresh produce is imported and carries with it a hefty price tag and a heavy environmental impact, or whenever I’m too busy to spend a lot of time making fresh meals!

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2. Herbaland Vegan D3 and B12 Gummies for Adults

Herbaland’s Vegan D3 and B12 raspberry flavoured gummies are a great option if you already eat a varied and rich diet of whole plant foods. While this kind of diet will leave most of your nutrient bases covered, Vitamin B12 and Vitamin D3 are common exceptions to the rule.

Vitamin B12 aids in your body’s metabolic processes and red blood cell formulation and helps to maintain healthy nerves. Vitamin B12 is difficult to get from plant-based sources, and it is often recommended that those on a plant-based diet supplement to maintain healthy levels of this essential vitamin (read more about why B12 supplementation is important for vegans here).

Vitamin D3, synthesized naturally in the skin as a chemical reaction to sun exposure, helps to support the immune system, boost energy, encourage a positive mood, and maintain strong bones and teeth. Many people are deficient in Vitamin D3 due to a lack of exposure to strong sunlight, especially those in the Northern Hemisphere at latitudes greater than around 40°N from October to March, and supplementation is often recommended.

These are my holy grail gummies, and I take them every single day come rain or shine!

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3. Herbaland Eye Care Gummies for Adults

Herbaland Eye Care gummies are a great add-on to your supplement routine, especially if you spend your days staring at a screen like I do! Formulated with Lutein and Zeaxanthin, two powerful carotenoids, these strawberry flavoured eye care gummies help maintain eyesight in those with cataracts and age-related muscular degeneration and protect the eyes from the harmful effects of sunlight, blue light, and free radicals.

As I grow older and spend more and more of my time looking at screens, eye care is becoming a bigger priority. I have incorporated these gummies into my routine as a preventative measure to keep my eyes as healthy as possible!

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What does your supplement routine look like?

I would love to know what vitamins and minerals you take on a regular basis, and if you’ve ever considered switching to gummies to make a chore into a treat!

Don’t forget to check out Herbaland’s numerous gummy offerings and get 20% off your order with code ‘plantbasedbride20’!

Until next time...

xox Elizabeth

Sources

• https://www.herbaland.com/

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3936685/

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4288313/

• https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

• https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

• https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

• https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/

• https://ods.od.nih.gov/factsheets/Folate-Consumer/

• https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

• https://www.hsph.harvard.edu/nutritionsource/folic-acid/

• https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

• https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/

• https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/#h7

• https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/#h7

• https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

• https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/

• https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5666868/

• https://pubchem.ncbi.nlm.nih.gov/compound/Zeaxanthin

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164534/

Is It Natural To Eat Meat?

It's natural to eat meat.  I've heard it a thousand times.  But is it true?

What is natural?

First off, let's define natural.

nat·u·ral adjective

1. existing in or caused by nature; not made or caused by humankind.

So for something to be natural, it has to be present in nature - without having been produced and placed into it by humans.

So the true question is: did humans begin eating meat as a natural progression or evolution, or did they manufacture the circumstances required to make the consumption of meat possible?

Let's look at the available evidence.

Human Anatomy

An integral part of the 'meat is natural' argument is the assertion that the human body is meant to consume meat.  Let's take a look at human anatomy and compare it to that of carnivorous and omnivorous animals of different species for clarity.

Tongues

Carnivorous animals have rasping tongues which are rough.  This aids in the ripping of flesh.  Ever been licked by your cat?  Then you know what I'm talking about.  

via https://photosfromsouthafrica.files.wordpress.com/2013/08/dsc4959-edit.jpg

Humans?  We have smooth tongues.  Just like all other non-carnivorous animals such as giraffes and pigs.

via http://images.mid-day.com/images/2014/aug/tongue.jpg

via https://www.thesun.co.uk/wp-content/uploads/2016/04/1407192.main_image.jpg

Of course, omnivores such as dogs also have smooth tongues.  So perhaps we are omnivorous rather than carnivorous?

Teeth

Many a time have I been shown humans' canine teeth as evidence for our need for meat.  Let us compare, for a moment, our canine teeth to those of carnivores...

via https://s-media-cache-ak0.pinimg.com/564x/78/2c/91/782c917a04e881e2b1008621743dedcd.jpg

...and omnivores...

via http://herepup.com/wp-content/uploads/2016/02/Dog-Teeth-Chattering.jpg

...and frugivores...

via https://s-media-cache-ak0.pinimg.com/236x/6b/c7/85/6bc7850c605c20a41eed182f6d9f35ce.jpg

...and herbivores.

via https://equinetips.files.wordpress.com/2012/02/horse-teeth.jpg

Which look most like ours?

via http://www.medicalnewstoday.com/content/images/articles/257480-teeth.jpg

If you said the frugivores, you're right!

Just like frugivores and herbivores, our incisors are broad, flattened, and spade shaped.

Just like frugivores, our molars are flattened with nodular cusps.

As for our canines?  We fall somewhere between a herbivore with rudimentary, dull and short canines (or none at all) and frugivores with dull and short canines (or long canines for defense).  Human canines are rudimentary, short, and blunted - very much ill-suited to ripping flesh, unlike the long, sharp, and curved fangs of omnivores and carnivores.  

Not only are our teeth similar in appearance, but they are similar in function.

The jaws of frugivores and herbivores can move up and down like those of carnivores and omnivores, but unlike those creatures they can ALSO move side to side - allowing for the grinding and chewing motions that we require for proper digestion.  Carnivores and omnivores rip flesh and swallow it whole, without chewing.

Not only do our jaws differ in movement, but they also differ in range of motion.  Humans along with all frugivores and herbivores have relatively small mouth openings, where the upper jaw sits on top of the lower jaw.  Carnivores and omnivores, however, can open their mouths very wide to allow for biting into flesh and have lower jaws that embed into their upper jaw.

Digestion

There are many aspects of digestion which can help give us an idea of what foods certain animals are well-suited to eating.

After our teeth and the way we chew (or don't), comes saliva.  Carnivores and omnivores have small salivary glands which produce acidic saliva without carb-digesting enzymes.  Herbivores and frugivores, like humans, have large salivary glands which produce alkaline saliva full of carb-digesting enzymes such as ptyalin.

Next comes the stomach.  Humans, frugivores, and herbivores have stomachs with a capacity less than 30% of the total volume of their digestive tracts.  In the case of carnivores and omnivores, however, the stomach is far larger: 60-70% of the total volume of their digestive tracts.

But stomach size is not the only difference.  In those animals suited to eating meat (carnivores and omnivores) stomach acidity rests at a pH of 1 or even less with food in the stomach.  In animals suited for plant matter?  Stomach acidity falls between a pH of 4 and 5 with food in the stomach.  Humans fall perfectly into the plant-eater range of a pH of 4-5.

After the stomach, food moves into the intestines.  In carnivores and omnivores, peristalsis (the motion that moves food through the intestines) does not require stimulation from fibre (as fibre is completely absent from meat).  In herbivores, frugivores, and humans?  Fibre is required for peristalsis.  

But wait, there's more!  Let's talk about intestine length.

The small intestine length in carnivores?  1.5 to 3 times trunk length.

In omnivores?  3 times trunk length.

Herbivores?  20 times trunk length.

Frugivores?  9 times trunk length.

Humans?  9 times trunk length.

But it's not just our small intestines that differ from that of meat eaters in nature.  Our colons do, too.  Everything from colon type, length, shape, and chemistry places us with plant eaters over meat eaters.  Our colons are long and complex, sacculated and acidic, just like herbivores and frugivores.  Those of carnivores and omnivores?  Short and simple, ranging from somewhat sacculated to smooth, and alkaline.

At this point you may be starting to see a trend.

Humans cannot properly digest raw meat.  Our extended intestinal length (and a digestion time from 12 to 18 hours) leads to the rotting of flesh within our bodies, a problem no true carnivore or omnivore experiences with their short digestion of 2 to 10 hours.  

Cholesterol

Humans cannot metabolize large quantities of cholesterol as carnivores and omnivores can, leading to the huge increase in heart disease in humans who eat meat-heavy diets.

via http://www.manataka.org/images/Arteriosclerosis%202.jpg

Sleep

We are also very similar to herbivores and frugivores in our circadian rhythm.  We sleep around 8 hours per day, while omnivores and carnivores sleep an average of 18-20 hours per 24 hour period.

Birth

As you are probably aware, humans are made to give birth to one baby at a time.  Frugivores also give birth to one child at a time.

via http://healthandmindcare.com/wp-content/uploads/2015/03/Cute-Mother-and-Baby-Bonding-17.jpg

Carnivores and omnivores?  They give birth to litters, requiring them to have many teats to feed their offspring.

via http://www.sabisabi.com/blog/wp-content/uploads/2012/07/Southern-pride-lion-cubs-4.jpg

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To make things a little easier, I've put together this table showing the comparisons I've already covered as well as many more:

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So we can see, without a doubt, that we are far more similar to frugivores and herbivores than we are to carnivores and omnivores as far as our anatomy.

But what about our thoughts and desires?

Many people claim that humans crave meat; that their mouths begin to water when they see or smell it.

But is that really true?

Sure, once it's cooked and prepared, covered in sauces or spices, it may be appealing.  But imagine a big hunk of bloody, raw flesh.  Does that make your mouth water?  How about a live rabbit?  Do you feel an urge to bite into it?

Probably not.

Humans are often disgusted by the process of killing and preparing animals to eat.  That's why they like to pay other people to do it.

One of my favourite ways to look at this comes from a speech by Gary Yourovsky.  Imagine you put a baby in a crib with a bunny and an apple.  Which would it eat and which would it cuddle?

Humans don't have a killer instinct.  We have to remove ourselves from the reality of slaughter to eat the meat we do.

Hunting

"But what about hunting!" 

Yes, we have developed the means to hunt and kills animals, and the means to cook their flesh.

But is that natural?

By the definition we agreed on earlier, nature is that which is NOT man-made.  Under this definition, tools are not natural.  Therefore hunting using them cannot be natural, either.

Without this unnatural technology, we have no chance as hunters.  Our teeth and fingernails are dull.  We are not fast.  We don't have acute senses of smell or hearing or sight.  Basically, we are suited for foraging and little else.

Our closest relatives in the animal kingdom don't eat meat.  From time to time, a chimpanzee may eat a bug, but other than that they are plant based eaters.

So if it's not natural, why did we start doing it?

Well, humans are survivors.  In times of famine and scarcity, we found another food source, concentrated calories, to keep us going.  For the short term, we didn't recognize the negative side effects of eating a diet ill-suited to our bodies.  But today, with an abundance of animal products available at every meal, we are seeing a significant decline in our health.

Coincidence?  I think not.

However, the true reason we diverted from our natural diet to include meat doesn't really matter.  Humans have never needed a reason to manipulate our bodies, the bodies of others, and our planet for our own pleasure.  Our lives are artificial through and through, and imagining ourselves as omnivores is just another part of that fantasy.

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Do you think eating meat is natural?  Let me know in the comments below.

Until next time,

The Difference Between Plant Based & Vegan

With the rise of the use of the term 'Plant Based', the waters are getting a little muddy.  Are plant based and vegan the same thing?  Can you be both?  Are they mutually exclusive?

Let's talk about the difference between plant based and vegan.

Watch the video here or on YouTube!

What are your thoughts on the matter?  Let me know in the comments below!

Until next time,

Potato Diet Results

I ate potatoes for ten days.  Did I turn into a giant potato?  Let's find out!

Feel free to watch the video here or over on YouTube!

THINGS I TALKED ABOUT

What I Eat In A Day (Potato Diet)...

https://www.youtube.com/watch?v=q9HtqOCfZL0

High Carb Hannah’s videos on the Potato Diet...

https://www.youtube.com/watch?v=U5zH1jjH-v0

https://www.youtube.com/watch?v=Gps-0tv8tPI

My Potato Diet Experience:

• You need to eat a lot more than I expected - potatoes and other non-starchy vegetables are not very calorie dense!
• I missed fruit.  A lot.
• Eating potatoes for breakfast is kind of amazing
• I’m going to keep incorporating potatoes as my main starch
•  I was hungrier in the morning and ate pretty big french fry breakfasts to compensate
• Potatoes are very satiating
• I didn’t weigh or measure myself, but it looks like I may have lost a little bit of weight
• My skin cleared up considerably!
• I was bloated for the first couple of days after my meals, but then the bloating went away.
• I had a great experience and would definitely do it again!

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Have you ever tried a potato cleanse?  What was your experience?  I would love to hear about it!

Until next time,