Vegetarian or vegan. Be nourished…

Date Posted:26 May 2015 

Food, nourishing food…

It is important to eat a variety of different foods daily to ensure a balance of nutrients for everyone vegetarians, vegans and meat eaters. This becomes especially important when a person chooses to be a vegetarian or vegan as key food groups can be reduced.

Vegetarian

As a vegetarian you can get all the essential nutrients you need daily without eating animal products, but it helps to know about the nutrients in different foods when you plan meals.

A well-planned vegetarian diet that includes breads and cereals, fruit and vegetables, dairy products and eggs will provide a rich source of vitamins, minerals and nutrients. It is important to:

  • Regularly (daily) eat foods that are a good source of iron and zinc e.g. whole grains and legumes (chickpeas, lentils, beans and peas)
  • Eat iron-rich foods with vitamin-C-rich foods (fruit and vegetables) to help increase your iron absorption
  • Supplement with Herbal Multi-Mineral for one month 2-3times a year. Herbal Absorb Multi-Mineral is a combination of calcium, iron, zinc, mica and other minerals. Each mineral in the formula is paired with a herbal partner for maximum absorption. This supplement improves overall energy and vitality, and nourishes all the seven types of body tissue (plasma, blood, muscle, fat, bone, bone marrow and reproductive tissue)
  • Increase your absorption of iron from your diet by taking Herbal Iron Absorb1-2 times a day. This is particularly important for women who menstruate to ensure adequate iron levels.

Herbal Iron Absorb is a combination of 16 herbs and minerals to enhance absorption and metabolism of iron. It is in a highly absorbable form that minimizes contact irritation in the gastrointestinal tract includes Vitamin C and folic acid from natural sources for effective red blood cell formation.

Vegans

Vegans also exclude eggs and/or some products produced from animal labour such as dairy products and honey. A vegan diet needs to be well planned to ensure adequate intake of iron, zinc, calcium, B12 and protein.

Vegans should also eat a wide variety of different foods daily to ensure a good balance of nutrients.

  • Regularly eat foods that are a good source of iron and zinc e.g. whole grains and legumes (chickpeas, lentils, beans, peas)
  • Eat iron-rich foods with vitamin-C-rich foods (fruit and vegetables) to help increase your iron absorption
  • Take calcium-enriched soya-based milk products daily or supplement with calcium (see your health professional)
  • As vitamin B12 is predominantly found in animal products (meat and dairy) supplementation may be beneficial
  • Supplement with Herbal Absorb Multi-Mineral for one month 2-3 times a year. Herbal Absorb Multi-Mineral is a combination of calcium, iron, zinc, mica and other minerals. Each mineral in the formula is paired with a herbal partner for maximum absorption. This supplement improves overall energy and vitality, and nourishes all the seven types of body tissue (plasma, blood, muscle, fat, bone, bone marrow and reproductive tissue
  • To help increase your absorption of iron from your diet take Herbal Iron Absorb 1-2 times a day. This is particularly important for women who menstruate to ensure adequate iron levels. Herbal Iron Absorb is a combination of 16 herbs and minerals to enhance absorption and metabolism of iron. It is in a highly absorbable form that minimizes contact irritation in the gastrointestinal tract, includes Vitamin C and folic acid from natural sources for effective red blood cell formation.

Try this tasty power grain recipe

Barley Sauté

1 cup barley

2 cups water

1 teaspoon fresh ginger minced

1 teaspoon fresh parsley minced

2 teaspoons fresh basil minced

2 tablespoons red bell pepper in small slices

1/2 teaspoon turmeric

1/2 teaspoon mustard seeds

1/2 teaspoon fenugreek seeds

1/2 teaspoon cumin seeds

1 tablespoon olive oil

Bring water to a boil. Add barley and reduce to low heat. Cover and cook for 40 minutes or until water is cooked out. In a separate frying pan, heat olive oil. Add mustard seeds, when they begin to pop add cumin and fenugreek and cook for about one minute. Then add fresh ginger, turmeric and red pepper. After 3 minutes add the cooked barley. Cook for several minutes and garnish with parsley and basil. Add salt to taste.

Grains give the carbs, iron, protein, calcium, potassium & important B vitamins necessary for a healthy diet. According to the age-old traditional knowledge of Ayurveda, grains support the creation of healthy bone tissue & muscle, and provide strength and endurance to the body. Wishing you the bliss of balance and optimal nourishment this week.

Linda Sinden has been a practising Maharishi Ayurveda Consultant since 1990 and is a regular contributor to our weekly Insights. She has a practice in Auckland, New Zealand and also provides phone or Skype sessions for those who need assistance, but don’t have a consultant in their vicinity. Email: lindasinden@orbislife.co.nz Skype: Linda.Sinden Mobile: +64 212237525   linda_sinden

mapnz-team

Wayne, Linda, Theresa and Louise

 The Get Balance Team [associated-products]