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Another day, another chia pudding creation. Technically, this is a #latergram of this mornings breakfast on the go (I was too busy to post it earlier). This week I worked 7 days in a row (I have a full time job, and a per diem job), so having quick, nutrient-dense meals is definitely a priority! Chia pudding dEATs- I mixed 2 tbsp. chia seeds with defrosted frozen berries + @kitehillfoods unsweetened plain greek almond milk yogurt. Topped with 2 tsp cashew butter, a few pumpkin seeds, and dark chocolate chips 🍫

A lot of people (mostly women 💁🏼‍♀️) that come to me seeking nutrition advice have mild to moderate iron deficiency—which can result in symptoms like extreme fatigue, brittle hair + nails, and paleness (among other symptoms). The only way to find out if you have low iron (aka iron-deficiency anemia) is by asking your health care provider for a comprehensive iron panel test and going over the results with your doctor/np/pa/dietitian/etc. If you do have low iron, there are a few ways to increase your levels: . •your health care provider might recommend an iron supplement- avoid taking this with foods that are rich in calcium (fortified plant-milks, certain types of tofu, dairy if you consume it), also avoid taking an iron supplement with coffee, tea, and whole grains that are super high in fiber (i.e wheat bran, oat bran) . •try eating iron rich foods with a source of vitamin C to aid in absorption. For example, beans are a good source of non-heme (plant-based) iron, but you’ll want to pair your beans with vitamin c-rich foods like peppers, citrus, tomatoes, squash, or broccoli in order to increase absorption of iron . •try using cast-iron cookware which can increase the iron content of your food—especially foods with a high acid content (like tomato sauce). If using cast-iron cookware, make sure you google how to properly clean + care for it! . If you do have low iron, there’s likely a reason why, and it might not be diet related, so it’s always a good idea to ask questions and feel empowered when it comes to your health. Disclaimer- this isn’t medical advice, seek individual care before changing your diet. dEATs above- spaghetti squash w/ chickpeas + tomato sauce cooked in a cast-iron pan.

Although plant-based diets are typically higher in fiber, folate, vitamin c, beta carotene, and other antioxidants, consuming only plants often requires some supplementation ⬇️ . Vitamin D- can be difficult to obtain from food (especially plants) so I recommend getting your levels checked and supplementing as needed based on your individual results. Your needs may change seasonally based on how much sun exposure you get 🌞 . Multivitamin w/ minerals- zinc, iodine, choline, and sometimes iron (although not as often as one might expect) might be lacking if consuming only plants, so a multivitamin that contains these may be of benefit. Consider a multivitamin a safety net, not a replacement for a healthy diet 🥦 . Probiotic- plant-based diets are rich in PRE-biotic fibers, but unless you consume fermented foods (sauerkraut, kimchi, yogurt, kombucha, etc) you may be missing out on PRO-biotics, which aid in digestion. If you have GI issues, talk to your gastroenterologist before taking one 🦠💩 . Algal oil- provides DHA and EPA, essential fatty acids that are vital to brain + neurological health, hormonal health, heart health, reduce inflammation, + more ❤️ . B vitamins (especially vitamin b12)-is essential, and as someone who had a terrifying personal experience with vitamin b12 deficiency, I cannot stress the importance of b12. Not consuming any form of b12 can lead to irreversible nerve/neurological damage, so get your levels checked regularly if you consume only plants 🧠 . Disclaimer- this is not medical advice, check with your doctor + see a dietitian one-on-one for individual recommendations.

Today I start a new job at a level 1 trauma center 🏥 so I took this nutrient-packed breakfast with me to fuel my busy day and keep my brain focused! In my breakfast bowl (or technically, container): •chia protein pudding (2 tbsp. chia seeds + 1/2 c almond milk + 1/2 scoop protein powder) •wild blueberries •1 tbsp cashew butter •cacao nibs •walnuts, pumpkin seeds, and 1 tbsp @barleans vegan omega swirl This bowl is PACKED with omega 3s from the chia seeds, walnuts, and omega oil—but it’s all in the form of ALA, therefore if you’re following an exclusively plant-based/vegan diet, you might want to take an algal oil supplement, as this supplies necessary EPA and DHA. If you want more info on these aspects of omega fatty acids or other nutrition info, let me know! It’s been a while since I shared specific nutrition facts but sharing nutrition research/info is actually my favorite thing ever 🤓 . . . . #nutrition #nutritionfacts #brainhealth #wellness #plantbased #omega3s #plantbasednutrition #vegan #vegetarian #flexitarian #eatfoodmostlyplants #eatrealfood #nutrients #fiber #guthealth #hearthealth #holistichealth #mindbody #dietitian #fuelyourbody

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© Jessie Valentine, 2013-2019 and Vitamin Valentine LLC, 2019. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Jessie Valentine and vitaminvalentine.com with appropriate and specific direction to the original content.

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