Cranberry Orange Walnut Salad
Cranberry Orange Walnut Salad: Vegan and Oil Free!

Super Simple Cranberry Orange Walnut Salad

Welcome back to the blog, Mamas! Today I would like to share with you all a beautiful salad that Martin and I have really come to love: This Cranberry Orange Walnut Salad. A mixture of cranberries, clementines, walnuts, pomegranate seeds, bright greens, and the most deliciously creamy tahini dressing. Heaven in a bowl.

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zero waste period guide
Zero Waste Period: A Full Guide to Treating Your Body (and the Environment) Right!

Zero Waste Period: A Full Guide to Figuring Out What Works For YOU!

Welcome back to the blog! If you missed our latest Instagram post where talked all about the magical vulva and vagina, then please check that out on your way out of this blog post. So many of us women do not even know the correct name for our genital area and I find that to be a crucial first step to understanding our beautiful bodies. I have found that loving ourselves is one of the BIGGEST steps we can take in this journey to a healthier, more environmentally friendly and more self-compassionate self.

One of the ways that I show my body and my natural surroundings how much I love them is by choosing all-natural and safe products. This includes my shampoo, conditioner, face wash, and even the products that I use for my monthly cycle. A zero-waste period is so much easier, so much more budget-friendly, and so much prettier than we could have ever imagined. Today, I hope, will be the LAST time you ever place anything toxic or disposable into your precious body. In this blog post we will dive into the magical world of a zero-waste period and just how beautiful (and comfortable!) it can be.

Zero Waste Period

Tampons and Pads have been a part of our lives since most of us received the gift of our cycle around puberty. Commercials, media and good old’ peer pressure lured us into the world of bright-colored plastic-tubed tampons that we somehow figured out how to shove up our vaginas (I’ll never forget that first day, pretty sure that scarred me for a while) or big old disposable pads that never seemed to sit quite right. If one could not afford a tampon or a pad, which is quite common at these high prices for single-use items, then we were forced to roll up some toilet paper into a makeshift pad and hope for the best. Oh, mamas….can I just say…Thank goodness those days are over! Today I am going to educate you all on the much better options. Better options for our bodies, our wallets, our environment, and our future. Let’s do this!

A Zero Waste Period: Why Traditional Tampons and Pads Need to GO

Interestingly enough (but not surprising), the astounding waste that disposable tampons and pads create is pretty hard to track down. Turns out, this plastic waste is deemed “medical waste” and was left unnoticed for years. Rough estimates show that in 2018, women in the U.S. purchased over 5.8 million tampons and ONE woman, in her lifetime, could use anywhere from 5-15 THOUSAND pads and tampons. Guess where those thousands of pads and tampons end up? Yep….in the trash bin.

If you would like to read a ton more on how plastic became such a “norm” in the menstrual world, check out this amazing blog post by National Geographic. It’s a fantastic read!

Toxic Shock Syndrome

I’ll never forget that day in the theatre class when I was just 17 years old. I had finally got up the nerve to try out a tampon for the first time (pads were driving me absolutely nuts) and within hours of inserting, my skin turned pale white and I nearly fainted in front of my teacher. I attended an all-girls high school right outside of Chicago at the time and the very first thing my teacher asked me was, “Are you wearing a tampon?”

Looking back, I cannot even believe it. How many girls had nearly fainted, or fainted, in front of this woman in all her years of teaching at this school? I was sent to the nurse’s office and then the doctor. Turns out, I was one of many young women who got Toxic Shock Syndrome from the use of tampons. TSS is typically caused by an overgrowth of bacteria called Staphylococcus aureus. Each year toxic shock syndrome affects about 1 in 100,000 women but the numbers have been on the rise since the popularity of tampons has increased.

Toxic Shock Syndrome began when the tampon companies introduced artificial fibers into the tampons for better absorbency. These fibers are still used today despite this issue and this is something that we all need to be aware of.

Toxic Chemicals Found in Tampons

Toxic chemicals found in tampons include aluminum, fragrance additives, alcohols, and hydrocarbons. Some tampons also contain dioxin that is leftover from bleaching. Dioxin is a very toxic chemical that has been linked to cancer and is not even legal to use in Europe.

A Zero Waste Period: Making the Switch!

Zero Waste Period

I am going to list all of the zero waste period options from my least favorite to my favorite. It should be noted that I didn’t HATE any of these options, but I do have favorites when it comes to comfort, personal preference, and what works for me. If you love my least favorite, then it’s all good! It’s all about what works for you. I do recommend giving them all a try and even using all of the options – I bounce back and forth between all 4 options depending on how I am feeling that month and also on how heavy or light my period is. Our body is constantly changing.

A Zero Waste Period: The Reusable Period Cups

Reusable Period Cups

While I do believe that these are the most popular (I’m assuming due to the huge social media impact and super busy lives that most of you lead), these are number four on my list of favorite options. If you do choose the cup, I recommend the Lena Brand!

First, let me tell you why these cups rock:

  • Reusable! Just wash them out and you are set to use again and again and again!
  • Compact and come with a little bag for your purse.
  • Very aesthetically pleasing
  • Do not contain any harmful ingredients!
  • The cups move with your body; you can dance, run, swim, jump or, if you are like me, sleep all day haha.
  • Different sizes for different ages and size.
  • SUPER afforadable. I mean…..SUPER DUPER affordable.
  • The cups simply collect the blood without absorbing or drying out your sensitive insides.

Sheesh, these really do sound amazing, huh?! So why am I not a big fan? I guess it’s just my personal preference but I do not like inserting anything into my body. Again, just a personal preference.

A few things I noticed about the cups that I did not like:

  • While this is washable and reusable, if you are not in a certain type of bathroom then it’s a pretty big mess. I was in a public restroom with the sink outside of the bathroom stall and I was in a sort of a period emergency situation haha. Let’s just say…I do not recommend using these if you have a heavy month and will be using public restrooms a lot!
  • Insertion: Again, I do not like anything in my body. The insertion process was just uncomfortable (as are tampons for me) and I never like to do it. I will say though, once the cup is inside, I could not feel a thing!
  • Smell: After about 1 month of use, there was this smell that I could not get off of the cup. Thanks to bloggers like EthicallyKate, I found out that placing the cup in the sun cleared this up right away! This is a really big tip for those of you who want to use the cups. The sun is a great disinfectant and works like magic.

A Zero Waste Period: The Reusable Pads

Period Pads

Third on the list, The amazing and super cute reusable period pads! I have talked about this before, but when the boys first started to cloth diaper, I used the extra bamboo inserts for my periods. I LOVED them! About 4 months later, they needed more inserts for their growing urine needs (hahaha!!) and I decided to purchase some pretty reusable pads for my bathroom. I actually keep these in a pretty golden vase right above the toilet and use them as needed.

Why Reusable Period Pads Rock:

  • No need to insert anything into your vagina; just snap them onto your undies and you are set!
  • Super easy to wash, I wash just like I do my cloth diaper inserts. I use soap nuts (any detergent will work) and when finished, I hang dry in the sun. They are totally dryer safe too.
  • Gorgeous – the prints are so cute and they snap into little squares that fit right into the palm of your hand.
  • Absorption: They absorb surprisingly well and I have yet to have any issues in that department.

So Why Number 3 on the list?

  • As many of you know, I ride my bike at least 3-4 times a week with the boys attached with the bike stroller. Oye. These pads are not meant for cycling at all. The snaps at the bottom of the underwear dig right into my body from the cycling seat and it hurts. Best for doing everything BUT cycling haha.
  • A bit bulky: I am a tight and yoga pant wearing lady who doesn’t pull out the jeans unless I’m feeling fancy. These are just a tiny bit (really not bad at all) bulky and not the best for yoga pants. These are fantastic for jeans, dresses, and skirts!

A Zero Waste Period: Free Bleeding

Zero Waste Period

I’m actually laughing as I type this right now because I am assuming there are a ton of you with faces like, “What the HELL?!”. Yes, I thought the same when I first found out that women do this. Of course, we all know that there were times when women free bled all over the world because tampons and pads were not in existence until pretty recently. However, why would anyone continue to do this today?

It’s actually pretty amazing. I was talking to this woman who told me that she has been free-bleeding for 10 years now and can control her body. Meaning, she can control when the blood was released from her vagina and when it was to stay put. I couldn’t believe it…so you know what I did? I tried it for myself!

For the entire year of 2017, I free bled.

I talked about it a few times but mostly I kept it to myself and just did my thang. I did as the woman said and bought two, thick red towels that I used when I was at home. For the majority of the week, I simply walked around with just the towel wrapped around my waist (no underwear) and had a t-shirt or sweater on top. Anytime that I felt the release of blood coming, I would either walk to the bathroom and sit on the toilet or I would use the red towel to wipe it up. I am not even kidding you, within 3 months I was so confident in my practice that I would walk around town with nothing on. My body and I were completely in-sync.

Now, if you are going to go this route, you have to take the entire menstrual cycle (4-6 days) easy and really be aware of your body. This practice is best for those who can stay at home for the duration of the cycle to get used to it. I would suggest this to stay at home moms, bloggers, or anyone who works from home. It’s amazing how we have lost this natural connection to our bodies through the use of tampons and pads. If you can, give it a whirl!

So, do I still Practice this? Yes! Not all the time, but anytime that I am home, it’s just me and my towel. I did start using option number 1 for whenever I do yoga.

A Zero Waste Period: Period Panties

zero waste period panties

We made it to my number one zero waste period option: The Period Panties! 

I cannot tell you how much I love these period panties. They feel just like regular underwear with just a tad bit of extra padding (which I just call comfort) added to absorb the blood. There are NO leaks. All comfort, no leaks, feels like you are wearing nothing…how can you beat this?!

I have only ever tried the period panties by the Wuka brand. I am sure there are a ton more options out there but I do love this brand.

Why Period Panties Rock:

  • Feels like regular underwear. Yes, I do wear these even when I am not menstruating!
  • Absorbs like a champ: I have never had a leak in all the time that I have used these panties.
  • Holds at least 20ml of blood, which is about 4 tampons worth.
  • Wuka panties are made by MicroModal fabric that is CO2 neutral and 3.5x softer than fine cotton.
  • It can be worn under workouts pants, jeans, skirts, all of it. They are a dream.
  • Vegan approved!
  • Different undies for different days: You can opt for light, medium and heavy flow. I have just the heavy flow ones and I adore them so much.
  • All age approved and different sizes for different ages!
  • Comes in a “first period” pack for our first time period gals! I love this so much. I feel like this makes that day really special instead of scary. The box contains period panties (for her age), a wash bag and a booklet on everything period!
  • Washes like a champ!

In the red tent, the truth is known. In the red tent, where days pass like a gentle stream, as the gift of Innana courses through us, cleansing the body of last month’s death, preparing the body to receive the new month’s life, women give thanks — for repose and restoration, for the knowledge that life comes from between our legs, and that life costs blood.”
Anita Diamant, The Red Tent

That’s all for today, Mamas! I hope this blog post helped and please feel free to leave a comment about your own journey or to ask any questions! Heads up, we did use a few affiliate links (for the cups and the pads I believe) and will receive a small commission if you purchase through them. As always, we truly stand behind the products we link. Thanks for stopping by!

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5-Minute Vegan Valentine's Day Cake
5-Minute Vegan Valentine’s Day Cake (No Bake!)

5-Minute Vegan Valentine’s Day Cake (No Baking Required!)

5-Minute Vegan Valentine's Day Cake

5-Minute Vegan Valentine’s Day Cake (No Bake!)

A cake that can be prepped in 5 minutes and with zero baking involved?? Umm….hello jackpot!

This 5-Minute Vegan Valentine’s Day Cake is about to knock your socks off.

Happy Valentine’s Day, gorgeous! Whether you celebrate this day or not (frankly, I’m not much of a fan but I do love chocolate and strawberries), this cake will make your day brighter and happier than ever!

All you need is 5 super simple ingredients. All the budget-friendly!

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Pit Liquor Non-Toxic Deodorant
Pit Liquor Non-Toxic Deodorant Made from Whiskey!

Pit Liquor Non-Toxic Deodorant Made from…Whiskey and Vodka??

Welcome back to the blog! Today we are super excited to feature my new favorite non-toxic deodorant company, Pit Liquor by Distilled Bath and Body. I was sent a full set of these amazing alcohol-based deodorant’s and I cannot get over how amazing they work to kill odor, keep me fresh, and do so without any harmful chemicals whatsoever.

If you follow our family on Instagram, you will know that I have been looking for my forever deodorant for quite some time. I tried homemade deodorant, I tried coconut oil-based deodorant, I tried the most expensive all-natural brands of deodorant, I tried the deodorant balms, the deodorant sprays, and even the lime juice trick. None of them…not a single one…worked as well as the non-toxic deodorant by pit liquor. As a veteran sailor, I should have known that whiskey and vodka were going to be a part of my forever pit routine haha.

Pit Liquor Non-Toxic Deodorant

Before we jump into the who, what, where, when, and how of the Pit Liquor Non-Toxic Deodorant company, let’s get one thing clear. This one thing is….this company kicks butt. Don’t believe me? Check out their risk-free guarantee that comes with purchasing from them:

Our risk-free guarantee on your first bottle puts your mind at ease. Don’t love Pit Liquor? Email us and we’ll work out a return with you. We refuse to be like those other natural deodorant companies that tell you it’s your fault you haven’t detoxed enough or some other load of BO. We’ll want to know how we can improve in the future because we believe all feedback is good feedback. Learn more about our guarantee here.

Haha. Welp, if that didn’t make you giggle a bit then I am not so sure we can be friends anymore. Just kidding. You may just need a good rub of whiskey or rum on your pits to lighten up :).

Meet the Makers of Pit Liquor

Jason and Erica

Saddle up your unicorn and join us for a magical armpit journey!

Pit Liquor Creators Erica and Jason

Erica and Jason are the founders of Pit Liquor and the entire Distilled Bath and Body company (pretty amazing in and of itself!). They are loving parents to a little gal named Eve and some very cool cats named Tolkien and Hobbes (pretty sure we just became best friends by the cat names alone). I could go on and on about how cool these two are but let’s jump into the Pit Liquor goodness; How the he-haw-sally did they get into the armpit business??

As like most of us, Erica and Jason were sick and tired of nasty chemicals sneaking their way into their home. They decided to fix the issue themselves and create a truly non-toxic deodorant that not only works but works well.

Here is the very cool Pit Liquor Invention story straight from them:

The story of Pit Liquor began at a most unusual time: During my pregnancy with Eve. Jason was concerned about the carcinogens in our deodorants and we’d been trying various natural alternatives, but none of them worked. One day, he begged me to stop using toxic deodorant for the baby. So I slapped hand sanitizer on my armpits and headed out the door issuing Jason a challenge to find something that actually worked. When I got home, I didn’t stink. Always the inventor, Jason thought plain old hand sanitizer was a boring (and not entirely non-toxic) solution to the underarm stench, but the hand sanitizer illuminated a new idea: high-proof, drinkable alcohol is less toxic than anything unregulated and potentially made from inedible ingredients. So, obviously, we turned to whiskey to solve our quandary. 

Pit Liquor All-Natural and Non-Toxic Ingredients

Pit Liquor Non-Toxic Deodorant

The majority of you are here for this huge chunk of information, so let’s just go ahead and start with this:

What is in the Pit Liquor Deodorant??
  • Organic Vodka and Whiskey: Overproof liquor which is amazing at killing unwanted microbes.
  • Organic Arrowroot: You will notice this at the bottom of your bottle – so be sure to shake before use. The arrowroot helps to keep the armpits a bit more dry and, above all, it’s anti-microbial! Bacteria is scared of this stuff.
  • Himalayan Salt: Don’t even think about drinking this stuff because it will taste like salt – yuck! The salt is meant to keep the bottle for armpit use only and also aids in dryness.
  • Organic Tea Extracts: Purchased from Happy Lucky’s Tea House and The Golden Poppy Herbal Apothecary in Fort Collins, CO. For the list of tea extracts, click here!
  • Organic Scent Components: Amazing vanilla beans, lavender flowers, and black peppercorns and cloves are used to give the deodorant a fragrance.
  • Essential Oils
  • Organic Extracts of lavender and vanilla from local spice shops in the area.

Plus, you can feel so good knowing that all of the Pit Liquor selection of deodorants are vegan, cruelty-free, toxin-free, gluten-free, aluminum-free, paraben-free, mining-free, baking-soda-free, pesticide-free, triglyceride-free, and above all, stink-free (which is just spectacular). The products are also fair trade!

Sustainable Production of Pit Liquor Deodorant

The folks behind Pit Liquor put a lot of conscious effort into their sustainable practices. When I received my own package of Pit Liquor, I was extremely satisfied with the packaging (all recyclable), the bottles (beautiful glass bottles), and of course the nature of the deodorant itself.

While the bottles can be easily recycled, Pit Liquor would actually like you to return the bottles to them so that they can give you a sweet discount for your next purchase and so that the bottles can have a second life!

Here’s how to Recycle the Used Bottles:
  1. Wait until you have 5 empty bottles.
  2. Give them a quick rinse.
  3. Send them back to Distilled Bath and Body (you will pay the shipping) and get a sweet discount code for your next purchase! Don’t forget to subscribe to the awards program as well!
The Refill Program

Not a fan of shipping back and forth? Looking to reduce your carbon footprint even more? That’s who this program is for! The refill program allows you to buy in bulk and refill at home for up to a year! Genius.

Pit Liquor Non-Toxic Deodorant

I decided to pick three deodorants to talk more about in detail, starting with this epic “Summer in a Bottle” coconut rum one. I swear….as soon as I smelled this bottle it was like I was transported back to my summer holidays, pre-kids of course haha. The smell is so amazing.

One extra perk of the pit liquor deodorant ingredient list is that they will not cause any rashes that can sometimes occur with natural deodorants. This is absolutely a rash free deodorant, and my armpits are extremely happy!

Available in:

  • 3.4 oz, lasts 4-6 months
  • 50 ml, lasts 2-3 months
  • 30 ml, lasts 3-4 weeks
  • reFILL, lasts at least a year
https://distilledbathandbody.com/collections/roller-bottles/products/coconut-rum-with-lime-limited-edition-roller

The Pit Liquor Whiskey Lavender has become my daily go-to bottle. I love applying this in the morning before my yoga session and then getting a whiff when I am in a sweaty downward dog haha – Gosh, I have never spoken so freely about my armpits before and I am loving this blog post lol.

When applied, the whiskey and lavender mesh together so beautifully. Once applied, the alcohol kills the bacteria and I am left with this dry powdery lavender smell. It’s magnificent. I highly recommend trying this one first if you want to take the plunge.

https://distilledbathandbody.com/collections/roller-bottles/products/whiskey-lavender-lg-roller-bottle

While I love the roll-on, Martin is obsessed with these spray bottles. I am honestly thinking that each one of these can last for like…4 months or more? The website says that you only need to apply every 24-48 hours and Martin is applying around 36-48 hours. He smells amazing! I love him in the whiskey black pepper…super sexy smell on his skin.

Each one of these bottles in 100ml! Snag 3 of them for a bit of a discount.

FYI: The website states that each bottle should last 3-4 months. Woohoo!

https://distilledbathandbody.com/products/whiskey-triple-shot-set?pr_prod_strat=copurchase&pr_rec_pid=389670109195&pr_ref_pid=2552669995091&pr_seq=uniform
Pit Liquor Non-Toxic Deodorant

I think I am going to finish this post off with a quote from my beloved, Martin. Eh hem…

“Baby, this (pronounced “dis” in his German accent) is the BEST deodorant. I did not smell you once in the car today after yoga – it is a miracle!”

Hahahaha. Oh, my life. 

Big Thanks to Pit Liquor!

The folks behind Pit Liquor were kind enough to gift our family a HUGE box of all the goodies from the deodorant selection. We will be set for well over a year and I can promise you all, we will 100% be purchasing another huge box after these are finished (in the recycle program, of course). I am hooked. I have finally found my and Martin’s forever pit spray! If you have any questions, comments, concerns, please just leave them in the comment section or message me directly. As always, thanks for stopping by!

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Nordgreen Watches
Nordgreen Watches of Copenhagen: Sustainable, Ethical and Timeless

Nordgreen Watches of Copenhagen: Sustainable, Ethical and Timeless

Welcome back to the blog! Today we are super excited to feature Nordgreen Watches, a beautiful, timeless, and sustainable wristwatch company that has created gorgeous watches for both men and women alike.

As many of you know, we only work with companies when we are in need of a sustainable/ethical item because we are minimalists to the core and refuse to take on what we do not actually need. Doing this would defeat the entire purpose of what our website is all about!

Martin has been looking for an ethical and sustainable watch for quite some time now. We have browsed a few of the sustainable shops around our town but he just could not decide. He wanted a men’s watch that was rugged, classic, minimalist, and very durable.

Nordgreen Watches of Copenhagen

When the folks behind Nordgreen Watches reached out to me, I immediately checked out their standards, practices, transparency, and background. I was so impressed! I called up Martin and later that night we looked through the website together to see if anything would actually work for his capsule wardrobe (check out our full blog post on building your own capsule wardrobe here!).

As soon as Martin laid eyes on the Nordgreen Pioneer watch, he got so excited! We flipped through the options and were so happy when vegan watch options were not just there, but there were MANY options. Usually, if a company offers vegan strap options, the options are far and few between. Martin was able to check out the vegan leather bands of different colors, rubber bands, and a variety of mesh bands. We both fell in love with the Nordgreen rubber watch band and now Martin is the proud owner of this gorgeous beauty!

Nordgreen Watches of Copenhagen

Nordgreen has captured Danish design principles in three distinctive models, each under $250

The Story and Sustainability Practices Behind Nordgreen Watches

Pascar and Vasilij

Two life-long Danish friends who share a passion for watches. Their dream and mission are to deliver true Scandinavian design and lifestyle to everyone.

“As watch-lovers, we believe all watches should have the highest quality and best design.

As Danes, we believe in companies that are honest, sustainable, and that put others first.

As consumers, we couldn’t find any affordable watch company that embodied all of these things.

So we created it.”

Nordgreen watches

This gorgeous rose gold Nordgreen pioneer women’s watch with the mesh strap is one of the top sellers for women watches by Nordgreen. This danish watch has such a beautiful take on minimalism. 

Chief Designer of Nordgreen Watches

The Chief Designer behind these amazing watches is none other than Jakob Wagner, one of Scandinavia’s most heavily awarded designers. Jakob has the ability to bridge the gap between great aesthetics and functional products that each and every person can incorporate into their lives. An art that many designers struggle with, separating the good from the great.

Sustainable Production of Nordgreen Watches

Nordgreen works with a premium quality production partner, a fully integrated watch producer headquartered in Hong Kong with a factory in Shenzen. The production partner is Danish-owned, securing European work ethics and standards.

Nordgreen Watches: Valuing the Workers

While working with high-quality sub-suppliers, including Japanese and Swiss mechanism producers, their partner offers a various spectrum of employment benefits, such as free education and language courses for further training and development and free insurance for the workers and their families.

Strong Work Ethics behind Nordgreen Watches

In order for the folks behind Nordgreento to guarantee the best quality, not only for the Nordgren timepieces but for the supply chain, working conditions, and quality control, the founders visit the production partner on a regular basis. To avoid extensive logistics and unnecessary transportation, all non-European orders are fulfilled directly from the warehouse in Asia and all European orders from the distribution center in Denmark.

Nordgreen Watches Giving Back Program

For each watch sold, Nordgreen empowers its customers to give back to one of three causes. The unique serial number provided on the back of each watch allows them to track the impact that your donation has made. Access to clean water, a clean environment, and a full education should be a right for all, and it is important to the folks behind Nordgreen that their watches inspire a connection, not just between watch and owner, but amongst everyone.

https://nordgreen.com/?utm_source=BL_wondermamas&utm_medium=referral

“To do things the Danish way means to do things with pride and purpose – we don’t settle for anything less.”

Nordgreen watches

Both the Men’s Watches and Women’s Watches of Nordgreen are high-quality, sustainable and beautifully crafted. Customers are able to choose between a silver, gunmetal, or rose gold case, which can then be customized even further with Nordgreen’s interchangeable straps that come in a multitude of colors. The Philosopher is available in 36mm and 40mm sizes.

Big Thanks to Nordgreen Watches!

The folks behind Nordgreen watches were kind enough to gift Martin this beautiful men’s wristwatch. While this is so, every single word of this blog post came straight from us and we truly believe in this sustainable and high-quality brand. I am so excited for Martin to have found his capsule wardrobe watch! Don’t forget to use the code: VMAMAS15 for 15% off your Nordgreen Watch. Thanks for joining us for this review of Nordgreen watches!

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Nutrition Guide and Resources for a Healthy Vegan Pregnancy

A vegan diet that recognizes all essential nutrients can do the mother and baby a world of good.

Welcome, Mamas!

Today we are jumping right into how to have a healthy and happy vegan pregnancy. If you are new to the Vegan diet, having a vegan pregnancy may seem a bit overwhelming, but to be quite frank with you, it is just as easy as any other pregnancy! We just have to make sure that we are reaching our nutritional goals while also listening to our bodies.

Pregnancy is such a miracle.

As women, we have the amazing opportunity to grow a little human (or humans!) inside of our womb and care for them through proper nutrition, lots of rest, stress-relieving activities such as meditation or reading, heart-healthy activities such as walking and pregnancy safe workouts, and belly rubs while gently singing your favorite songs (got to start them young on good music, am I right?!).

This miracle requires a lot from our bodies. Pregnancy is a time where our bodies hit their highest metabolic and nutritional demands. We need to be aware of what we are eating and how to reach our nutritional demands without going bonkers. Vegan and non-vegans alike go through this stressful period of “Am I doing enough!?” and I have to tell you….if you care enough to read and research, I am positive that you are doing enough.

This guide is not a complete guide for every woman.

We are all different and we all require a bit more of this and a bit more of that. It is crucial to get your bloodwork done as soon as possible to see where you need to pick up the pace or where you are good to go. Some key nutritional values that are crucial in pregnancy are Folic Acid, Iron, Calcium, Vitamin D, DHA, and Iodine. 

To begin our guide, we will chat more about these and how you can reach your goal without any animal products!

We will then move onto Vegan Specific needs, helpful tips and resources, and a few of my favorite books.

Nutrition Guide and Resources for a Healthy Vegan Pregnancy

Nutrition Guide and Resources for a Healthy Vegan Pregnancy

A Quick Daily Checklist for Pregnancy

Looking for an easy-to-follow checklist to help meet your daily nutritional requirements? Follow these 5 steps!

  • Eat at least 5 servings a day of nuts, beans, tempeh, legumes, fortified milk, veggie meats or nut/seed butter.

  • Eat a wide and colorful variety of fruits and vegetables. Green leafy vegetables, those with high vitamin C, and dark vegetables/fruits are great for pregnancy!

  • If possible, opt for whole grains. Select healthy fat sources like avocados, nuts, nut/seed butter, seeds, coconut butter, and the like.

  • Eat calcium-rich foods every single day: aim for 5-6 servings.

  • Use a trusted vegan supplement (we list our recommendations at the end) to meet your daily nutritional needs.

Key Nutritional Values in Pregnancy


Folic Acid: 600 mg/daily

This vitamin is VERY easy for most vegans and vegetarians to come by without the need for supplementation (although this is in all pre-natal vitamins!). Folic acid is found in an array of vegetables, so as long as you are consuming your daily required intake, you should be fine! A deficiency in folic acid is linked to neural tube defects. Some of the best sources of folic acid are orange juice, leafy greens, beans/lentils, whole grains, and wheat flour.

Iron: 27mg/daily

Pregnant women, vegan and non-vegan alike, have the highest need for Iron due to the increased blood volume, development of the fetus, and possible blood loss in delivery. A great thing to note: Our bodies are iron machines during pregnancy and if you have an iron deficiency from any of the above reasons, maternal iron stores will usually meet the baby’s needs so that they are not born with iron-deficiency unless the mother is severely anemic.

One of my favorite ways to reach my iron levels is to use blackstrap molasses in my daily intake. I use 1 tsp in tea, add it to cookies, smoothies, and I also blend it into my dressings! This has been a wonderful and delicious way to boost my iron levels. The best food sources of iron are spinach, leafy greens, potatoes, dried fruits, beans, tofu, peas, seeds, nuts, soy milk, and fortified foods. It is highly recommended to consume a source of Vitamin C with the iron-rich foods for best absorption

Bloodwork is crucial to find out where your iron levels are and how you should go about to boost or regulate them.

Calcium: 1000mg/daily

Calcium is quite easy to come by if you eat the right foods. Some great vegan calcium-rich foods are fortified milks, fresh fruit, juice, cereals, fortified tofu, beans, sesame seeds, nuts, and figs. One of the key things to note with calcium is to NOT overdo it. It is extremely easy for us to get too much calcium. The limit for daily intake should be no more than 2,500 mg per day. If taking a supplement, opt for one that has below 400 mg because you will reach your daily intake with just one bowl of cereal.

Vitamin D: 10-40 micrograms/daily

The interesting thing about Vitamin D is that the recommended dose is just 5 micrograms per day but many researchers argue that it is set too low. So for this, we will set it at 10-40 (50 is the upper limit which is safe) per day. Vitamin D is a vitamin that is not so easy to find for both vegans and non-vegans – it is not found in most foods!

Vitamin D can be made from exposure to the sun, and that may be easy for some of us but may pregnant women are stuck at work or spend most of their time indoors. The use of sunscreen also inhibits Vitamin D (p.s. if you ARE using sunscreen, please use something safe like badger balm).

One of the most popular ways that vegans and non-vegans reach their vitamin D goals is to take a supplement of 5-10 micrograms daily. You can also reach for Vitamin D fortified foods such as soy milk, cereals, orange juice, and bars.

Note: Vitamin D3 is derived from animal sources. Vegans have the D2 form. D2 is not as well absorbed as the D3 form, so vegans should strive for the higher end of the recommended range (10-40 micrograms)

Nutrition Guide and Resources for a Healthy Vegan Pregnancy

Nutrition Guide and Resources for a Healthy Vegan Pregnancy

DHA & Omega-3 Fatty Acids

While Omega-3’s can be found in super easy to find vegan foods, DHA will have to come from a supplement that is derived from algae. 200-300 milligrams/daily of DHA is recommended to reduce the risk of premature birth and healthy brain development.

As for Omega-3’s, we can easily reach our daily intake needs by incorporating flax meal, walnuts, and chia seeds into our diet. You can also opt for flaxseed, walnut, canola, or hempseed oils. Just 1 tbsp of seeds or a small handful of walnuts will get you to your daily recommended intake.

Iodine: 150mcg/daily

Many women around the world do not get enough of their daily recommended iodine intake. It is crucial to reach your daily intake for the health of your baby. The best way to do this is to use a supplement, such as a prenatal vitamin. Be sure that your supplement has at least 150mcg of iodine.

You can also opt to use an iron specific supplement. Iodized salt can be an easy addition to the daily diet to boost your iodine count. Sea vegetables are a rich source of iodine but their levels are a bit extreme; it’s best to stay within the recommended daily amount.

Zinc

This is another nutrient that many women, vegan and non-vegan alike, are deficient in. The daily required amount jumps from 8 to 11 milligrams per day in pregnancy.

Great sources of zinc include legumes, whole grains, and nuts. Check that your prenatal vitamin provides 15 milligrams of zinc.

Vitamin B12: 2.6 micrograms/daily

If you have been vegan for more than a day, I am sure that you have heard about vitamin B12 haha. Do not worry, we can easily reach our daily requirement on a vegan diet. Vitamin b12 plays a crucial role in the development of your baby’s nervous system. Our body stores vitamin b12 for our own use but this stored b12 has not been shown to be readily available to the fetus. We must eat b12 rich foods and/or take a b12 supplement to reach our baby’s needs.

Pregnany women should have a goal of 2.6 micrograms per day. We can easily find B12 in fortified foods such as breakfast cereals, non-dairy milk, bars, meat substitutes, and Nutritional yeast. Many use fortified foods and a B12 supplement together.

Note: Tempeh, sprouted beans, sea vegetables, and algae contain b12 analogs with block the absorption of b12. Do not confuse these foods with B12 rich foods.

Protein: 60-85 grams/daily

Vegans have NO problems reaching their daily protein intake if they have a healthy, well-balanced diet. There are just so many options, it’s quite silly to even make this suggestion! When it comes to pregnancy however, our protein needs increase because we must not only maintain our own body, but also the developing muscles, bones, and organs of our children.

The protein recommendation for pregnant women is between 60-85 grams/daily. The amount does vary based on your weight. For an exact number, seek out a plant-based nutritionist to run the numbers.

Some easy ways to incorporate protein into your vegan diet is to add beans, tofu, tempeh, fortified milk, nuts, seeds, nut butter, veggie meats and even vegan protein powder to your diet. I absolutely love to add nut butter to my daily smoothies to get a nice boost in the morning.

Some easy to make protein-packed meals: Buddha bowls, lentil soup, smoothies, apples and nut butter, trail mix, and tofu/chickpea curry.

Additional Tips for Pregnancy

A few additional tips for a healthy vegan pregnancy:

  • Current BMI: Women whose BMI is underweight or overweight during conception are at a higher risk for pregnancy complications such as gestational diabetes, having a very large/small infant, and having a premature baby. You can get an idea of your BMI via this calculator. I would like to note one thing; if you are very muscular, your BMI will be way off. For a more accurate answer, please use these ways to test.

  • Weight Gain: The average weight gain over the course of 9 months is around 25-35 pounds. For underweight women, the average is 28-40 pounds. For overweight women, 15-25 pounds. For multiple births, it can range between 35-55 pounds (lucky me haha!). These numbers are just basic guidelines and your continuous doctor checkups will keep you on track. If you follow a healthy diet and eat for your body (and your baby’s) needs, you will be fine. The first trimester will usually see a weight gain of maybe 5 pounds or even weight loss if severe nausea is happening.

  • What to Avoid: No alcohol. No drugs. No raw sprouts. No unpasteurized juices.

  • Water Intake: Drink your water! Drink up, drink up. Try infused waters, non-decaffeinated teas, fresh juices, or even whole fruit with high H20 content.  If you are pregnant in hotter months, please drink more than usual. Dehydration can lead to early labor because the hormones that stimulate contractions will be in high concentrations in a body that is not hydrated.

  • Cravings: Although there are times that cravings can trigger a deficiency, usually they are just telling you to go to sleep, get more comfortable, or relieve some stress. Cravings are not harmful unless they are really wreaking havoc on your diet. If you ever crave non-food like dirt or clay, check on your iron and zinc levels.

  • Having Multiples? Congratulations and welcome to the club! As a mom carrying more than one baby, you will need to eat more, gain more weight, drink more water and intake more vitamins and minerals. It is recommended to find an expert in nutrition to help you figure out your meal plan for this pregnancy: get ready to devour a lot!

Recommended Prenatal Vitamins

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Helpful Resources + Cookbooks

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Nutrition Guide and Resources for a Healthy Vegan Pregnancy

Nutrition Guide and Resources for a Healthy Vegan Pregnancy

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Sustainable and Ethical Maternity Brands
10 Sustainable and Ethical Maternity Brands for New Mamas (For Pregnancy, Post-Birth, and Beyond!)

This blog post took me quite a long time to write for several reasons. First off, I wanted to find sustainable and ethical maternity clothing made all over the world to ensure that each and every Mama was taken care of. Second, I wanted to ensure that I found clothes that were not just made fairly and with the best fabrics, but that these clothes could be used for much longer than just for pregnancy and the 4th trimester. Lastly, I searched far and wide for NON-maternity brands that could work for Maternity clothing/Breastfeeding and have been tried, tested, and loved by experienced mothers.

Phew! So, without further ado, here it is: 10 Sustainable and Ethical Maternity Brands for New Mamas!

Feel free to share this post with any new/experienced mothers who are looking for a more eco-friendly closet:)

10 Sustainable and Ethical Maternity Brands for new mamas

Sustainable and Ethical Maternity Brands that we love!

1. Dwell And Slumber (U.S.A.)

10 Sustainable & Ethical Maternity Brands

Image courtesy of Dwell and Slumber.

Talk about one GORGEOUS set of Mama and Babywear. Some featured items that I would recommend are the cocoon and caftan dresses. The dresses are bump-friendly and nursing friendly! These can be used as traditional dresses, pajamas, maternity wear, 4th-trimester wear, AND even when the kids are grown up and you just want to be comfortable and uber stylish. Dwell and Slumber also has beautiful baby gowns, hats and swaddle blankets that are super soft and perfect for little ones.

All of the products are made in the U.S.A. and ethical in production.

Shop Their Products

10 Sustainable & Ethical Maternity Brands

Image courtesy of Boob Design.

Absolutely amazing nursing bras, wrap dresses, nightwear, swimwear, and so much more. Boob Design is an extremely high quality and sustainable brand that I could not recommend enough. They are sustainable from beginning to end and are so transparent with how their products are made. They are a certified GOTS certified company; GOTS certification means that all parts, from cotton cultivation to staining, printing, and labels are approved according to GOT’s criteria. The standard ensures the traceability of the entire supply chain. Furthermore, they are also certified STANDARD 100 by OEKO-TEX®. which certifies that the raw material and all components of our garments are tested for substances that are illegal and hazardous to people’s health.

THIS is the kind of company that we want to support!

Highly Recommend The Once on Never Off Again Leggings!

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Three-piece maternity set

Image courtesy of Storq.

Super simple and classic; just what we love here at WonderMamas. I love this brand so much for how creative they are in making maternity wear work for all areas of motherhood. The three-piece lounge set (for ALL trimesters, 1-4) with the cutest tag line: “A very classy set of PJs to remind you that you are still people even if you are housebound, boobs-out 90% of the time.” haha, I love it! They also have amazing leggings and the must-have t-shirt dress that every new mom needs (or, let’s be honest, every woman needs!).

A little bit about Storq to make you a lifetime buyer for sure: “We don’t make a new collection every few months. In fact, we only make products one at a time, because we feel strongly that they should exist. We stay away from trends, keeping the focus on styles that are classic and seasonless, so anyone can shop year-round. Clothing is designed to mix effortlessly with your pre-pregnancy wardrobe and can often be worn or used during pregnancy, nursing and postpartum.”

Recommended: The three-piece lounge set or the basics bundle!

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Maternity Bra

Image courtesy of Indigo Luna.

Indigo Luna has been one of my all-time favorite sustainable brands since I found out about them about 18 months ago. Every piece is so gorgeous and earthy. I was thrilled to find out that their Boxy Crop Bras were a HUGE hit amongst breastfeeding mums! I actually ordered two and I am awaiting their arrival ( I am so excited!) so I will keep you all updated!

Indigo Luna cares so much about their workers in Bali. Everything is handmade under fair trade conditions and the factory is run by women (which is quite unusual in Indonesia!). Not only are the workers well taken care of, but your clothes and the environment are too! The dyes are made from plant sources that they grow themselves; Mango, Indigo and Secang Wood. The fibers used are natural and very sustainable; organic bamboo and Tencel. I just cannot recommend this company enough.

Recommended: The boxy crop and Layla Flares (This will be great for 1st, 2nd and 4th trimester)

Shop Their Products

10 Sustainable & Ethical Maternity Brands

Sustainable and Ethical Maternity Brands that we trust.

Sustainable Maternity Clothes

Jojo Maman Bébé is a certified B-corporation and has a TON of options for Mamas and little ones. This website is very comfortable for those who are used to bigger companies – there is a lot to see here! Think of this as a one-stop-shop for any eco-conscious mothers (including killer sales!)

Recommended: Pregnancy Essentials

Shop Their Products

Sustainable Maternity clothing

Image courtesy of Hatch.

If you are looking to splurge a bit while also supporting a fantastic company, then Hatch is right up your alley! The clothes that they have for pregnancy are just beyond perfect. I spent WAY too long digging through their website and “oohing” and “ahhing” at all the selections! Hatch features items for every stage of pregnancy and beyond. I would personally wear any one of their items right now!

Hatch partners with nonprofit organizations that support mothers all over the world. I am also super excited to tell you that they offer a line of vegan beauty products safe for mamas!

Recommended: The Nadine Sweater and the hatch layers set. 

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Sustainable Maternity Clothes

Image courtesy of Mothers En Vogue.

I am ALL about the fibers with Mothers En Vogue! Organic cotton and linen are two of my top favorite fabrics for every season and I am in love with the options from this lovely shop. They are very simple and straight forward with their sustainable approach:

“It must also be constructed with natural fabrication (think cotton, linen, bamboo – naturally derived yarns) and even better if ecologically derived. The rationale behind such demands is simple – nursing mothers and babies benefit most from wearing natural textiles as these are most comfortable and breathe-able and help reduce incidences of skin sensitivities or reactions.”

Recommended: The Must-Have List and Bundle Deals

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Second-Hand Options!

Sustainable Maternity Clothes

Second-hand maternity clothing? Heck yes, Mama! Honestly, if I lived in the U.S., I would use this company and all the other second-hand shops near to my home to stock up on maternity wear. I am such a second-hand lover!

Recommended: Simply use the search function for maternity!

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Oxfam Symbol

Fight fast fashion with Oxfam! Whether choosing second hand or new products; purchasing from this company is always a great idea.

“We won’t live with poverty. Find a bargain or a unique treasure in Oxfam’s Online Shop and join thousands of supporters who help us to fight poverty and injustice around the world. Choose from 100,000+ donated and new products or buy a loved one a fun and quirky charity gift from Oxfam Unwrapped. The proceeds will go towards our life-changing work. “

Recommended: Simply use the search function for maternity!

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Secondhand Maternity

Where to find pre-loved, used and second hand maternity clothes in Australia. This amazing company has been around for 14+ years and is the number one second hand maternity shop in all of Australia. That is such a great success!!

Recommended: EVERYTHING!

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Sustainable and Ethical Maternity Brands

Sustainable and Ethical Maternity Brands for Eco-Conscious Mamas

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Sustainable and Ethical Jewelery
5 Sustainable and Ethical Jewelery Brands : Holiday Gift Guide 2019

While Jewelery is gorgeous, fun, and a sure fire way to make someone swoon….the jewelery industry is quite scary. 

Whether we are talking about the horrible environmental impacts of mining or the horrendous working conditions, one thing is clear: We need to wake up and become MUCH more conscious of who we are supporting with our hard earned money. By giving money to the companies who do not care, we are funding their horrendous acts. Read more

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Vegan Avocado Green Goddess Dressing
Vegan Avocado Green Goddess Dressing

Vegan Avocado Green Goddess Dressing

Looking for a salad dressing that your kids will love more than you?! This is it!

As soon as I pulled out the avocados, herbs and lemons….my two little boys ran around the kitchen shouting “Delicious!” and awaiting their “smoothie” hahaha. While this is not a smoothie, if your kid loves avocados as much as mine do…you might as well just let them drink it straight up.

Read more

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