Importance of Supplementing

Last week I received my results from my routine blood work.  A few levels were low so I had to pick a new plan of action to fight these deficiencies head on.

Sometimes you may think you are eating very good. You could very well be taking in lots of nutrients but is your body absorbing them properly? I have a quite a lot of intestine missing from two past surgeries. The area that I am missing is the terminal ileum. This is the section that absorbs certain vitamins in a normal healthy person. Since I am missing this key “sponge” of nutrients, I need to take special precaution to make sure I am getting exactly what I need.
I am a big advocate of getting all nutrients from food but sometimes, in situations like mine, I need some intervention by supplementing. There are a lot of supplements out there on the market. A lot of the conventional brands are synthetic, lab created, and often times not a natural source, making it difficult for our body to process. I always urge people to seek out vitamins from a trusting, whole foods based source. Some brands that I trust and use myself are New Chapter & Garden of Life, Mega Foods, and just recently I’ve discovered Dr. Furhman’s brand. His Gentle Prenatal is perfect for everything I need. Below I will discuss some common deficiencies that are present in Crohn’s Disease and even in a normal person. I advise everyone to make sure you are getting in all your vitamins & minerals that your body needs to function optimally, especially ones with compromised immune systems. 
Although iron is the second most abundant mineral on our planet and is present in many food sources, iron deficiency is still the most common mineral deficiency. Often this is related to the many factors which either increase or decrease iron absorption, as well as the absolute amount of iron in the diet. 
Did you know that by combining iron rich foods like spinach with Vitamin C rich foods,  helps your body absorb the iron by more then 30%? There is a reason why Spinach salads are often served with strawberries! I always add an orange to my green smoothies nowadays after discovering this fact. 

Tips to get the most iron out of your food:

  • -Eat iron-rich foods along with foods that contain vitamin C, which helps the body absorb 
  • the iron 30% more then without.
  • -Tea and coffee contains compounds called polyphenols, which can bind with iron making 
  • it harder for our bodies to absorb it.
  • -Calcium also hinders the absorption of iron; avoid high-calcium foods for a half 
  • hour before or after eating iron-rich foods.
  • -Cook in iron pots. The acid in foods seems to pull some of the iron out of the cast-iron pots. Simmering acidic foods, such as tomato sauce, in an iron pot can increase the iron content of the brew more than ten-fold. Cooking foods containing other acids, such as vinegar, red wine, lemon or lime juice, in an iron pot can also increase the iron content of the final mixture.
My new favorite Iron rich foods:

Black-strap Molasses  
Who knew this had so much iron and calcium in it!? Add a tablespoon to smoothies (recipe here & another here), pour over banana soft serve, mix into oatmeal or chia pudding, use it in baked goods.
I LOVE adding this to my homemade salad dressings & smoothies. It has a slight nutty taste to it and gives everything a beautiful glowing blue-green hint to it. I like using pure powder form but these crackers that contain Spurilina are pretty awesome snacks to have on the go. They taste like nutty banana chips! 
Chia Pudding
I’ve been keeping a continuous supply of chia pudding (recipe here) to have on hand. I make it in a mason jar (Its so easy to make!) and it lasts in my fridge all week. I add a tablespoon of pudding to my smoothies and also make “Fruit Soup” with it. To make fruit soup, I add lots of almond milk to a few scoops of chia pudding & add in pureed fruit with nutty date “bread-crumbs” in top. To make sweet bread-crumbs, just process any kind of nuts with dates and cinnamon and puree until crumbly. Its great to add to yogurt or fruit salad! 

Vitamin D

Getting enough Vitamin D is essential to help the body absorb calcium for healthy bones & teeth. If you are low in Vitamin D, you are not absorbing those wonderful calcium nutrients coming from leafy greens in your green smoothies or salads! 
An all natural and ultimately the best source to obtain Vitamin D is by the sun. You only need 15-20 minutes a day to soak up the right amount. With that being said, it’s very common to be low in vitamin D during the winter months when you spend most time indoors. 
 Foods that Vitamin D can be found in is fatty fish and egg yolks, so Vegans do not have many options for obtaining this important vitamin through food. One place you can find Vitamin D in is non-dairy milk, cereal, tofu, or orange juice that has been fortified with the vitamin. This leaves the only other option – to supplement. 
Here are some brands that I recommend:

Vitamin B-12

The body needs B-12 for the red blood cells to carry oxygen around the body, allowing them to function and breathe properly. It also helps your cells metabolize protein, carbohydrate and fat, impacts your hormonal balance, emotional health, and cognitive functioning skills. Low B-12 levels can cause fatigue, low blood pressure, mood changes and muscle weakness.
It can be found in foods such as shellfish, meat, eggs, fish and dairy. Vegetarians & Vegans are very prone to being deficient in this vitamin which can cause pernicious anemia. Since no plant is capable of making B-12, the amount of B-12 in plant food depends upon the relationship of the plant to soil and root-level microorganisms (bacteria, yeasts, molds, and fungi) which make the vitamin. Cultured and fermented bean products like tofu, tempeh, miso, tamari and shoyu may or may not contain significant amounts of B-12, depending upon the bacteria, molds, and fungi used to produce them. The B-12 content of sea vegetables also varies according to the distribution of microorganisms in the surrounding sea environment. Brewer’s and nutritional yeast can also be significant sources of B-12 in a strict vegetarian diet.
Crohn’s Disease and B-12

  • Vitamin B-12 deficiency is one of the major complications of Crohn’s Disease. Crohn’s disease patients run a high risk of developing vitamin B-12 deficiency, which often occurs as a result of damage to the digestive system, or as a side effect of GI surgeries. Since I have had my illeum removed I am permanently unable to absorb this pertinent nutrient from natural food sources. Severe deficiencies like mine are treated with intramuscular injections of B12.

    For Crohn’s disease, only nonedible vitamin B-12 supplements are truly effective. These include vitamin B-12 shots, sublingual vitamin B-12 tablets, or other over-the-counter (OTC) vitamin B12 supplements that are available online or at local pharmacies.


    Calcium deficiency is becoming a national problem – according to a recent study, 90% of women, 70% of men and 60% of teens don’t consume the recommended daily allowance of calcium. In children, this risk is very serious, as calcium loss can lead to stunted growth.

    Everyone knows how important it is for bones and teeth but did you know that Calcium levels in blood and the fluid surrounding cells must remain at an optimal level for cells to function? Calcium is the mineral found the most in the body. Approximately 99% of it is stored in the bones and teeth. The remaining 1% is located in the blood, tissues, and nerve cells. Calcium is necessary for the constriction and relaxation of blood vessels, secretion of hormones including insulin, transmission of nerve impulses and contraction of muscles. Vitamin D and Calcium go hand in hand. If you have a deficiency in Vitamin D, you most likely have low regulation of your body’s use of calcium.

    Good sources of calcium include tofu, blackstrap molasses, broccoli, cabbage, bok choy, brewer’s yeast, dried figs, kelp, oysters, sardines and canned salmon with bones. Dark green leafy vegetables, such as dandelion, collard, turnip and mustard greens, Swiss chard and kale, are good sources of calcium. Many nuts, including almonds, Brazil nuts and hazelnuts contain calcium. In addition, some juices, cereals, soy milk and rice milk are calcium-fortified

    My diet consists a lot of calcium rich foods. Being that I have Crohn’s, I could have poor absorption of calcium in the digestive tract. My history of being on steroids for so long could play a role in bone deterioration as well so I’m taking special precautions to supplement with extra calcium.



    how to help your nutrient absorption 

Since my Crohn’s is located in my small intestine, where most absorption takes place, I run a risk of not being able to absorb nutrients properly. My diet is filled with nutrient dense foods but since I have had so much damage to my small intestine, years of inflammation and two surgeries, I feel as if I could use some extra help in the digestion department. This is where Enzymes come in to play.   If you do not have the proper enzymes present in your system, your food is harder to break down, absorb and digest. 
Digestive enzymes are biologic compounds produced by the organs of the digestive tract and used by the body to breakdown ingested foods into a form that can be readily utilized by cells. Enzymes are responsible for digestion, absorption, transporting, metabolizing, and eliminating the waste of nutrients. They are so important for people who have digestive issues and also for anyone looking to gain a healthier environment for their body to optimally process what they eat. 
This is what I currently take:


Smoothies, Chia pudding, & healing tonics.

Hello everyone! Happy February! While its the shortest month of the year, I plan to get a lot of things accomplished. For one, I am planning on gaining new superpowers from all the smoothies I’ve been drinking. Two, I’m opening up an etsy shop & plan to have the grand opening by end of this month. Three, I am super excited for tax returns. Not really an accomplishment but a feat non-the-less. Another year notched in my belt working at my company and another year as a homeowner. Speaking of my home, I’m trying to rid the clutter and live more simply. Its a tough job, I tell ya. I like “stuff” too much.
So back to the smoothie superpowers. I don’t know what’s gotten into me but I am a smoothie addict right now. I haven’t been quite in the mood to sit and nosh on a big bowl of greens. I’d much rather sip those greens, sweetly and slowly over the day. So I’ve been making up to 3 different smoothies each morning to sip on.  I have been having a blast with different combo’s. The one stop shop for great recipes is Young and Raw on Facebook. In fact they are doing their 2nd Smoothie Challenge starting after Valentines Day. All you have to do is sign up here – It’s FREE. You will get emails with shopping lists for each week along with very brilliant and delicious smoothie recipes. EVERY one of their recipes I’ve tried I have fallen in love with. 
Here’s a sample: 
Cilantro Pineapple Detox Smoothie
1 Cup Frozen or Fresh pineapple
1 Lime, Peeled
1 handful of Cilantro
1-2 Leaves of Kale or handful of greens of your choice
1 Cup of Water (no milk)
3 Rawesome Facts about this Smoothie!
1. Cilantro Detoxes heavy metals from the blood. 
2. Cilantro helps to naturally combat PMS symptoms and can help to balance your mood. 
3. Mango can help clear pores and you can even use it externally to brighten skin and clear
dead skin cells. (do patch test first to test for allergic response!)
4. Lime can help you “get things moving” and relieve constipation. It’s also a classic source
of Vitamin C πŸ™‚
Here is a sample of what I’ve been taking to work. I drink one large green smoothie before leaving for NYC. A few hours later I sip on a big fruit smoothie. This week has been blueberries, coconut water, chia seeds, maca, vanilla, bananas, kale, spinach powder & spirulina. YUM!!! This day my light snack was celery and peanut butter. Then on my way home I drink another fruit smoothie. By the time I’m ready for dinner, I just want something light, which means steamed or roasted veggies.

I have felt ALIVE this week and completely satiated with smoothies as my meals. Typically I am craving bread or sweets and snacking on all kinds of things throughout the day. Since I started sipping on smoothies all day, I feel totally satisfied and not craving anything else. This can only mean one thing – I’m giving my body what it needs! I’m pretty sure my intestines are happy because they are getting a rest too. Drinking blended fruit and veggies help breakdown the roughage so it is easier on your system.  I feel like I can hear my guts sighing in relief. Its good to give them a vacation every so often. I feel so good eating this way, that I am going to continue this for a little bit. 
Due to all the smoothies being made and guzzled down,  my house has been stocked with fresh produce. This sight makes me a very happy girl. πŸ™‚ You should see all the greens in my fridge!
I’ve been really digging chia pudding lately as well. I add extra almond milk to make it soupy and add diced or pureed fruit. Its like fruit soup that gives you an abundance of energy and good fiber! I also add a tablespoon to my smoothies. Think of it as lubricant for your joints & your guts! Chia pudding couldn’t be any easier to make. Its a good staple to keep in the fridge. 

Vanilla Chia Pudding
(vegan, gluten-free, raw)
2/3 cup chia seeds
2 cups unsweetened organic non-dairy milk like almond or rice 
1 teaspoon ground cinnamon
1/2 teaspoon pure vanilla extract or fresh vanilla powder
Combine chia seeds, almond milk, cinnamon and vanilla in a glass bowl, stir well to combine. Cover with plastic wrap or lid. Or add those ingredients to a glass mason jar with a lid, tighten and shake well to combine (this is what I did). Refrigerate overnight. Stir well before serving, spoon into bowls and top with a dash of cinnamon and a little sweetener, if you like. 
Facts about chia seeds:
(taken from Young & Raw)

1. Chia seeds have been used in ancient cultures for many medicinal purposes such as helping to ease joint pain and digestive issues.
2. Chia seeds are filled with omega 3 and omega 6 fatty acids. Omega 3 fatty acids are one of the most powerful anti-inflammatory compounds in nature, as well as being great for the brain. 
3. Chia seeds are also a complete protein, meaning that they contain all 8 essential amino acids that your body cannot synthesize on its own, and must get from food. 
4. Chia seeds are able to absorb 9 time their own volume in water, so they can support your body in retaining its much needed water and electrolytes.
5. Chia seeds are awesome for helping to clean out the digestive tract. They contain high amounts of both soluble and insoluble fiber, as well as drawing water to themselves. This adds bulk and water to the stools, which is important for keeping your system clean and clear.
6. Chia seeds will also help your body absorb the fat soluble vitamins A, C, E and K, which need fat in order to be absorbed. They are great for helping to reduce keep blood sugar levels stable and helping to bind to cholesterol and helping to usher it out of the body.
I know it doesn’t look appealing but this combo was AMAZING. I don’t have measurements but this is what I added to the vanilla chia pudding: matcha powder, coconut sugar, vanilla almond milk, vanilla powder, cinnamon, and cardamom.
 With the flu “epidemic” going around, I’ve upgraded my regular Elderberry syrup to the super powered Immune System Syrup. Really good stuff. 
I’ve been making my healing tonic for my honey & I so we are both shielded from those germies that are flying around. I have made him a believer with this tonic! πŸ™‚ He swears this has stopped colds from coming on. I too, swear by it’s healing properties. 
Healing Tonic
mug of warm water
1-2 teaspoons of Apple cider Vinegar (organic, raw, and unfiltered)
1 tablespoon of  Manuka Honey (or any raw honey)
juice from half a lemon
pinch of turmeric
pinch of cayenne pepper

optional: goji berries and coconut butter or coconut oil. I like the hint of sweetness it gives! 

Let me know if you sign up for the Smoothie Challenge!