Vegetarian Information

For women, calcium is one of the most important nutrients required during all
stages of life. It is essential to the health of our bones, teeth, skin, heart, muscle,
nerves and for proper blood clotting. Between age 12 through 35, the body
accumulates most of the calcium it will use to prevent bone loss common in post-
menopausal women. During this time intake should be between 1000 and 1500
mg/day (adolescent and pregnant woman requiring the most).

Meeting these requirements through our diet can be difficult. Vegetarians tend to
assimilate calcium more efficiently therefore their daily requirement may be lower.
Factors such as a diet high in phosphorus and refined sugar (pop, junk, and
convenience foods) and high protein intake lead to calcium depletion. Caffeine
tends to interfere with absorption as does hormonal changes such as a drop in
estrogen during menopause.

During pregnancy, a woman’s body ensures that the baby receives an adequate
amount of calcium. Throughout weeks 20-40, the fetus will accumulate up to 28g
of calcium daily. Luckily the body develops the ability to retain greater amounts of
calcium from our diet as well as absorb more through the intestinal lining.

Well known for preventing bone loss, this mineral also has a relaxing effect on
muscle. Leg cramps, menstrual pain, and back problems all benefit from calcium.
Some studies show that it lowers blood pressure and helps to strengthen the heart
beat. It also strengthens the transmission of nerve impulses and can there fore be
used in the treatment of stress-related illnesses and nervous disorders. It has a very
calming effect and works well when taken at bedtime for insomnia.

Good vegetarian sources of dietary calcium include broccoli, kale, almonds,
blackstrap molasses, sesame seeds, kelp and tofu. Non-vegetarian sources include
dairy products, salmon (with bones) and sardines. Because dairy may contain
residual amounts of hormones and antibiotics, and fish has a possible risk of heavy
metal and toxic chemical (PCB’s, DDT) contamination, vegetarian sources are
recommended, (especially during pregnancy).

Calcium supplements can help protect against deficiency. Look for calcium citrate
on the label and avoid bone meal, dolomite, and oyster shell as these may contain
high lead levels. Liquid supplements are absorbed well and are recommended if you
take calcium to prevent cramping and insomnia. Make sure it contains equal or half
the amount of magnesium. The addition of vitamin D is good, but don’t exceed
400mg of it per day. For best absorption, divide doses of calcium throughout the
day and take no more than 500mg at a time for best absorption.

It is important to look toward good nutrition to provide the bulk of your daily
requirements, then supplement the remainder. 1 cup broccoli, 1/2 cup tofu, 1/4
cup almonds, 1 tbls basil, plus a 600mg supplement furnishes enough calcium for
one day - and your body benefits from the countless additional nutrients your meal
provides!

Stacelynn Caughlan is a Clinical Nutritionist and Certified Herbalist who specializes
in pregnancy, birth and childhood. She is currently the editor of http://www.motherandchildhealth.com an online resource for women looking for
information on natural health and healing for themselves and their families.

Tags: calcium, diet, healing, health, herbs, natural, nutrient, nutrition, pregnancy, supplements, vegetarian, womencalcium, diet, healing, health, herbs, natural, nutrient, nutrition, pregnancy, supplements, vegetarian, women

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It is often taken as a given fact that soy is beneficial to our health, and that it is certainly a healthier alternative to dairy products and meat. However, it is rare that anyone actually either asks or informs us of what soy is or why we should consume it.

Soy - Where does it come from?

The origins of soy can be traced back to Japan from as early as 2800 B.C. Since then, it has been a prominent feature of the Asian diet and has been linked to the lower frequency of cancer in those native to this region (especially in comparison to the UK and the USA).

Soy was first introduced in Europe in the early 18th Century and has gone from being used almost exclusively as animal feed to a multi-billion dollar industry.

What is it?

Soy is a highly nutritious legume which has over a 40% protein content, omega3 fatty acids, high fibre content and contains ‘isoflavones’ which are known to imitate the effects of natural estrogens. Also known as glycine soja (wild soybean), soybeans are the world’s primary source of vegetable protein and contain all of the essential amino acids, which gives it the title of a ‘complete protein’.

Why Consume Soy?

Aside from the obvious benefits to consuming soy outlined above, there are several more specific reasons as to why soy would be a smart addition to any diet or lifestyle. Soy has been given more and more attention in terms of research over the past decade and the following have been the most prominent discoveries:

• Soy can help prevent heart disease;
• Soy has been shown to benefit those with, and prevent, Type 2 Diabetes;
• Soy can help prevent Cancer of the Breast, Colon, Uterus and Prostate;
• Soy can help to prevent osteoporosis;
• The high protein content of Soy can improve athletic performance;

Making Soy a Part of Your Diet

This is not as difficult as it sounds as soy products are becoming more and more readily available (in all shapes, sizes and flavours) and equipment such as soy milk makers, and tofu kits are now available for home use, as well as commercial.

Probably the biggest step towards increasing soy in your diet (and replacing dairy) is gained from converting to soy milk. Although some people find the taste of soy milk, ‘different’ to that of cow’s milk, by transitioning, this can easily be overcome.

By mixing soy with cow’s milk, in incremental steps over the period of a month or so, it can be relatively easy to transition.

Suggested Transition:

Weeks 1-2: Use 25% Soy, and 75% cow’s milk on cereals and for drinking ‘neat’. Use soy in coffee and tea, but with a splash of milk. Replace 25% of regular flour with soy flour when baking. Use soy milk in smoothies where the taste is much weaker than on cereals.

Weeks 2-4: Split 50-50 when using milk and flour. Use only soy in tea and coffee and have a scoop of soy-based ‘ice cream’ along with regular ice-cream.

Week 4+: Increase split to 25-75 in favour of soy milk and flour. Continue at this level until you feel accustomed to the taste of soy milk and other soy products.

It will not be long until your taste alters and you actual begin to prefer the taste of soy milk, especially in drinks such as smoothies, where soy gives a much more creamy taste.

Recommended Soy Products/Brands

At EFL we heartily recommend the following:

• ‘Winner’ Swedish Glace (tastes like Mr Whippy style ice-cream!)
• EasyGreen Sprouter (for sprouting Soy seeds)
• Provamel Yoghurts
• Innerlight SuperSoy
• Alpro/Provamel Unsweetened Soya Milk
• Trader Joes Soya Milk (if you can find it in the UK or Europe)
• SoyaFresh! Home Soya Milk Maker
• SoyaFresh! Home Tofu Kit
• Vogel’s Ultra Bran, Soya & Linseed Cereal

Energise for Life aims to bring you the very best in health and nutrition advice resources, news and articles as well as the products, equipment, supplements and superfoods you need to achieve optimal health and nutrition.

Tags: nutrition, protein, soy, soya, supplements, tofu, vegan, vegetariannutrition, protein, soy, soya, supplements, tofu, vegan, vegetarian

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