Thursday, November 10, 2016

When You're A Vegetarian

If you are a vegetarian, to maintain optimal health and energy, please remember to get enough of the following nutrients:

Calcium, iron, protein, vitamin d, vitamin b12, and DHA.

What should you be eating to absorb these nutrients you ask? Easy⎯use some of the following information to guide you. 

Remember to eat the colors in a rainbow. Eat fruits and vegetables that are rich in color, eat grains, legumes, nuts and seeds, and foods high in omega 3 fatty acids (DHA). Examples of foods with these nutrients include:

Calcium:  sesame seeds, collard greens, spinach, and beet greens.

B-12:  cow's milk, yogurt, (salmon, sardines, tuna, cod, and shrimp).

Omega 3 fattey acids:  brussel sprouts,, cauliflower, flaxseeds, and soybeans. 

Iron:  kidney beans, lentils, spinach, sesame seeds, garbanzo beans and olives. 

Protein:  soybeans, (salmon, tuna, shrimp, sardines).

Vitamin D:  eggs, cow's milk, shitake mushrooms, (salmon, sardines, tuna).

Legumes:  legumes are made up of beans, lentils, peas, and peanuts. 

This is only a short list of foods that offer the nutrients mentioned. Of course one needs to incorporate fruits and vegetables - the foods mentioned are merely examples of foods dense in the necessary nutrients. One can also consider making herbal vinegars and drinking herbal infusions for added nutrient benefits. If you want to know about herbal vinegars and herbal infusions shoot me an email. 

Wishing you much health and happiness,

Coach Mariluz


I am a Holistic Nutrition/Wellness Coach working to help men and women improve their health in a simple and attainable way. My approach is through the gradual introduction of healthy eating habits and living practices specific to his or her body and lifestyle. I work with my clients in creating a personalized plan that supports their short and long term health goals.

I received my training from The Institute for Integrative Nutrition, The Centre/College of International Holistic Studies, and The Heart of Herbs Herbal School, and am accredited by The American Association of Drugless Practitioners.
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Source:  World's Healthiest Foods