Getting enough iron as a vegetarian

The perfect combination, meat and spinach. But it’s not so perfect for someone who does not eat meat. Here’s how you can get more iron into your body without adding meat to your diet.

Adding vitamin C to your diet helps your body absorb iron more effectively. Another non-animal product is red wine. Did you Know a glass of red wine provides 10% of your daily requirement for iron?

Eat your spinach cooked
Spinach is a source of non-heme iron, which is usually found in vegetable sources. Unlike heme iron found in animal products, non-heme iron is not as bioavailable to the body.

According to the USDA National Nutrient Database, one cup of cooked spinach provides three times the amount of iron as a cup of raw spinach.

Spinach also contains oxalic acid (sometimes referred as oxalate). Oxalic acid binds with iron, hence inhibiting its absorption. Adding foods containing iron absorption enhancers will help -  Orange, Orange Juice, cantaloupe, strawberries, grapefruit and other Vitamin-C rich fruits or adding vegetables such as broccoli, brussels sprouts, tomato, tomato juice, potato, green & red peppers helps increase iron absorption.

Spinach is not the only food containing high levels of oxalic acid. Whole grains such as buckwheat and amaranth, other vegetables such as chard and rhubarb, as well as beans and nuts all contain significant levels of oxalic acid.

The recommended iron intake for men and post-menopausal women is 8 mg
The recommended intake for pre-menopausal women is 18 mg
The recommended intake for pregnant women is 27 mg

Iron helps produce hemoglobin, the protein in red blood cells that carries oxygen  to your body’s tissues. There are two kinds of iron:
1. heme iron as found in red meats, fish  and poultry (it’s better-absorbed than non-heme iron)
2. non-heme iron which is found in enriched cereals, leafy veggies and raisins.

Iron is also necessary for proper muscle and organ function, and it fills our bodies with energy. If you’re feeling tired  or have difficulty maintaining body temperature, chances are that you may be suffering from an iron deficiency.

Olives

Olives are concentrated in monounsaturated fats and are a source of vitamin E, iron, copper, calcium, and dietary fiber. Vitamin E is the body’s primary fat-soluble antioxidant. It goes after and directly neutralizes free radicals in all the fat-rich areas of the body.

The anti-inflammatory actions of the monounsaturated fats and vitamin E in olives may also help reduce the severity of asthma, osteoarthritis, and rheumatoid arthritis, three conditions where most of the damage is caused by high levels of free radicals. The vitamin E in olives may even help to reduce the frequency and/or intensity of hot flashes in women going through menopause.

They have a mild anti-inflammatory factor

Magic of Mushrooms

Mushrooms have been used for medicinal purposes and as food for thousands of years. Although they sometimes get classified as a vegetable they are in fact a fungi. They are low in carbohydrates and have no cholesterol. They contain high lean protein.

Shiitake mushrooms have been used for centuries by the Chinese and Japanese to treat colds and flu because they stimulate the immune system, help fight infection, and demonstrate anti-tumor activity. Mushrooms contain natural antibiotics (similar to penicillin, which itself is extracted from mushrooms) which inhibit microbial and other fungal infections. They also help heal ulcers and ulcerous wounds and protect them from infections.

Mushrooms are a rich source of riboflavin, niacin, and selenium and an excellent source of potassium. They are very effective in preventing cancer of breast and prostrate due to presence of Beta-Glucans and conjugated Linoleic Acid having anti carcinogenic effects.

Mushrooms contain vitamin-D in edible form. They are rich in calcium (good for bones), iron (benefits in anemia), potassium (very good for lowering blood pressure), copper (anti bacterial) and selenium (very good for health of bones, teeth, nails, hair and as an anti oxidant). Since the best source of selenium is animal protein, mushrooms would be the best non-animal choice for vegetarians. They have no fats, no cholesterol, very low carbohydrates, high proteins, vitamins and minerals, lots of water and fiber.

Lupini Beans

Lupini beans are one of the highest in protein content, second only to soy beans.

Lupini Beans are commonly sold in a brine in jars  kind of like like olives and pickles. They can be eaten by making a small tear in the skin with your teeth and “popping” the seed directly into your mouth.

They have a high satiety factor and also suppress the appetite, lower cholesterol and reduce fat intake

They improve bowel health by reducing transit time and lowering colon pH. They are therefore a pre-biotic.

Lupin products are new to the North American food ingredient industry. They are most advanced in Europe.

Lupin products are being valued for their non-GM status. They are not genetically modified like soya and corn. This is a HUGE benefit to our health.  Hopefully the seed monopolizers (I won’t mention “Mon…fill-in-the-blank” here) will not change this in North America.

Lupin products can substitute for, and in some applications are superior to soy products.

I think you will see a lot more information arising about this popular bean famous in Italian households.

So the next time you would like to serve a nutritious snack when informal company comes over, just add Lupini’s to your plate with a little bit of peppers like the plate you see above. The image was taken during one of my commercial assignments for a restaurant. They happen to serve this dish to everyone who sat down at their table along with some crusty bread and oil and vinegar.

Sauerkraut for Heartburn?

Funny how parents are always parents and always wiser then their children, even when the children are ‘old people’. I happen to mention to my dad that I had heartburn. He told me to eat sauerkraut.

At first I didn’t believe him and just thought it was an old tale from our old country. But since I don’t like to take pills and usually prefer the ride-it-out approach, I thought I had nothing to loose.

It worked!

Sauerkraut contains the bacterium Lactobacilli plantarum.  This is a  beneficial bacteria. It boosts your immune system and helps break things down in your stomach.  It contains vitamins K vitamin C and iron. It also detoxifies.

If you have too much acid in your stomach, it will reduce it; If you have too little acid in your stomach, it will increase it.

The magic of cruciferous vegetables (plants of the cabbage family)  never ceases to amaze me.

Benefits of Dark Chocolate

Before we get too excited, this article is about the benefits of dark chocolate (with 65% or more of cocoa content).

Chocolate is made from a plant. Dark chocolate may contain some of the same benefits as dark vegetables.

Did you know that dark chocolate:

• stimulates endorphin production, which gives you a feeling of pleasure
• contains serotonin, which acts as an anti-depressant
• contains caffeine and other substances which are stimulants
• contains a large number of antioxidants (nearly 8 times the number found in strawberries)

Studies in two prestigious scientific journals say dark chocolate is good for you. Dark chocolate is a potent antioxidant but don’t have it with milk. Studies also show that milk may interfere with the absorption of antioxidants. therefore milk chocolate will not contain the some health benefits as dark chocolate.

So here is my favourite chocolate. It comes from Lindt. If you can’t find it at your local store you can visit their outlet boutique in Etobicoke.

Lindt Outlet Boutique Etobicoke
The Queensway Commons
1557 The Queensway
Etobicoke, Ontario
M8Z 1T8
Phone: 416.255.1388

www.lindt.com

Located on the south side of The Queensway, between Ikea and Hwy 427.

Here are a few very unique ones. If you’ve never tasted these flavours, you’re missing out on something exceptional in your life. They are truly unique.

Excellence Madagascar 65% Cacao dark chocolate has the exotic taste of Sambirano cocoa grown in the north-western part of the island. The cocoa imbues this prestigious chocolate with a soft and harmonious character, enriched with a hint of vanilla.

Excellence Peru 80% Cacao dark chocolate is created with a fine cocoa that is exclusively grown in the Amazonian Tropical Forest at the foot of the Peruvian Andes. The cocoa gives this premium chocolate its superb aromatic richness, enhanced with a fruity scent and an exquisite smoothness.

Excellence Ecuador 75% Cacao dark chocolate has a full-bodied aroma that expresses the nobility of the Arriba cocoa, which is harvested in the tropical coastal areas of the Ecuadorian lowlands. An aromatic chocolate offering an intense cocoa flavour.

CREATION 70% Cherry & Chili: Indulge in the ultimate gourmet experience crafted by the Lindt Maîtres Chocolatiers. This harmonious recipe combines a 70% Cacao extra fine dark chocolate shell with a double filling of smooth chocolate truffle and irresistible cherry coulis accented with a hint of spicy chili.

Excellence 70% Cacao: a highly refined, delicately fragrant, and smooth dark chocolate, which has a strong but not too intense, cocoa flavour with subtle fruit and floral undertones and hints of natural vanilla.  A full-bodied dark chocolate, masterfully balanced with bittersweet undertones.

Excellence 99% Cacao dark chocolate: a revolutionary innovation in chocolate which reveals the true taste and strength of exceptional cocoa beans. With its strong flavour, full bodied cocoa taste and intense smell, it melts slowly in the mouth with persistent, smoky and toasted flavours. For the most sophisticated chocolate connoisseurs. If you dare!

The Need for Vitamin D

I take these daily. Ddrops Company is 100% Canadian owned and operated. If you visit their web site you can find a retailer that carries the vitamin in your area.

We are now learning Vitamin D helps protect your health in many more ways. In addition to boosting bone and teeth formation, it is involved in immune and nerve function, even muscle contractions. Emerging research has found it may even help reduce the risk of multiple sclerosis, cancer, depression and more.
Vitamin D comes in 2 major forms, known as vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is a form that is naturally produced in the skin after sunlight exposure or vitamin D is taken in dietary foods. Vitamin D3 is the preferred form for supplementation because it is more effective in raising serum 25(OH) D levels in humans. All Ddrops™ brand products contain naturally sourced vitamin D₃. Vitamin D2 is sometimes used as a supplement, it is about half as active in humans and is produced from plant and/or fungal sources.

There are 4 main sources of vitamin D:

1. Sunlight
2. Artificial UVB light (tanning beds)
3. Some foods (natural and fortified)
4. Supplements

Sunlight and Artificial UVB rays

• A total of 15 minutes of summer noonday sun or artificial UVB rays (tanning beds) on both sides of the bare body will provide 10,000 IU of vitamin D in the bloodstream of most fair-skinned adults
• The Canadian Dermatology Association and Health Canada advise against direct exposure of sunlight, especially for infants
• The Canadian Cancer Society recommends to keep babies less than 1 year old out of direct sun
• The use of sunscreen with a sun protection factor of eight reduces the cutaneous production of vitamin D by 97.5% in adults
• Dark-skinned infants are particularly at risk for developing rickets as they require increased exposure to sunlight to produce the same amount of vitamin D compared to light-skinned infants.
• Sunburns are associated with skin cancer (malignant melanoma) and regular UV light exposure increases the risk of non-melanoma skin cancers and ages the skin

In nature, there are very few dietary sources of Vitamin D.  Natural common dietary sources:

• Salmon
• Sardines
• Tuna
• Shiitake Mushrooms
• Egg yolk

Fortified dietary sources

• cow’s milk
• Infant formula
• Yogurt
• Cheeses

Hand Therapy {my favourites}

I’m always washing my hands like a doctor does. I have to because I work with kids everyday in my studio. In order to prevent the transfer of colds and viruses from one little client to the other I have to wash my hands thoroughly all the time. My hands became so dry that for almost 2 years I lived with rough chapped skin … doesn’t look so pretty on a girl. To make matters worse, I didn’t realize that I was washing my hands in the kitchen using dish soap. What does dish soap do? It removes oil and grease from dishes, and hands too. It sounds silly not to realize this but that’s what I did. We all make silly little mistakes. I wasn’t thinking about the natural oils in the skin being depleted by dish soap. So don’t wash your hands with something that strips the natural oils from your skin.

So I went out and tried a ton of hand cream and hand product out there. I stopped washing my hands with dish soap.  Nothing seemed to get rid of my chapped hands. One day I passed by one of my favorite stores, Crabtree & Evelyn, to pick up some nice smelling room spray and I spotted a few hand creams. I tried 2 of them, the Gardner’s Hand Therapy and the Rose Water Hand Therapy Cream. Let me tell you what happened. Not only did my hands change from rough sandpaper to smooth as butter skin in a week, my hands smelled amazing. I’m not sure why this product worked better than all the others, perhaps there’s a science to it, but I’m happy it worked.

If you know of a hand product that is really good, let me know. I would love to try it.

So now I’m hooked on everything Crabtree & Evelyn and they even know me by name at the store. During the holiday’s I gave the mums a giant box filled with everything from room sprays and drawer liners to hand creams and body lotions. It was a huge hit! My new favorite is all things Spider Lilly by India Hicks Island Living.