By Jacqueline Wildish - Nutritional Therapist

(B.A. Wits. Dip. BCNH London. MBANT. MSAANT)

A philosophy of eating has to be understood in the context of the motivation for doing it.

Fresh Earth Food Store FREE talk:

Does your diet provide the optimum nutritional levels you need to be healthy?

Please join us on Thursday 4 June when homeopath, Dr Cornelia Botha, will talk about optimum nutrition for vegetarians, and vegans.

Nutritional chef and owner of Fresh Earth Food Store, Matthew Ballenden, will put theory into practice with a live food demonstration.

Where: Fresh Earth Food Store,
103 Komatie Road,
Emmarentia
(click here)
Time: 10h00

Space is limited.
Please call 011 646 4404 to reserve your seat or
e-mail info@freshearth.co.za

The reason for adopting a vegetarian or vegan way of life may be: ethical, animal welfare, environmental, health, economic, world hunger issues or religious beliefs.

In the broadest sense, a vegetarian is a person who does not eat meat, fowl or fish or products containing these foods.

However within this broad term, there are a number of sub-groups. Some of these include:

• Demi-vegetarian - the only restriction is red meat
• Partial vegetarian - eat fish and poultry
• Octo-lacto-vegetarian - eat animal products such as egg and dairy
• Lacto-vegetarian - only dairy products are eaten
• Vegans - eat no animal products at all. These are the most dedicated vegetarians.

Vegans eat no animal meat or by products of animals, and avoid making use of animal derivatives (like leather shoes) and animal tested products (like cosmetics) in their lifestyle. Many people who have chosen a vegan lifestyle have done so for ethical reasons, especially the cruelty and exploitation involved in the making of animal products.

The health benefits of a plant-based diet
There is little disputing that an appropriately planned vegetarian diet has a wide range of health benefits. Vegetarians are reported to have a lower body mass index than non-vegetarians. They experience lower rates of death from ischaemic heart disease, show lower blood cholesterol, lower blood pressure, and lower rates of hypertension, type II diabetes and prostate and colon cancer. These are some of the adverse effects of animal products eaten in excess over a lifetime.

A vegetarian diet offers a variety of nutritional benefits. It is a diet low in saturated fat, cholesterol, and animal protein, whilst being higher in carbohydrates, fibre, magnesium, potassium, folate, boron and the antioxidants vitamins C and E, and cancer-preventing phytochemicals, or plant chemicals. Due to the emphasis on fresh fruits and vegetables, this diet tends to be more alkaline unlike the acidity produced by eating animal proteins. Acidity in the body causes calcium to leach from the bones to act as a buffer, thereby contributing to bone demineralisation. Poor quality animal proteins can contain hormones and antibiotics, adversely affecting our health.

Nutrient deficiencies to watch out for in a vegan/ vegetarian diet
Whilst a vegetarian based diet has many advantages, it can also contain low amounts of certain essential nutrients, if it is not sufficiently balanced:

Vitamin B12
It has been argued that vegans are no more vulnerable to vitamin B12 deficiency than meat eaters. This is because vegans have a more favourable balance of gut flora that produces sufficient B12.

Sources - Occurs naturally only in animal products. Can obtain it from dairy foods and eggs. Soil is a rich source of vitamin B12, and it is thought that lightly washed, freshly harvested vegetables were a viable source. However modern food practices and the sterile nature of food and the environment do not make this a viable source.

Required for - DNA synthesis, red blood cell production, energy production, insulation of nerve cells, homocysteine metabolism, fat burning, bone building, neurotransmitter and hormone production

Deficiencies - pernicious anaemia, can raise homocysteine levels, increasing the risk of heart disease

Vegetarian sources - fortified foods, yeast extract, fortified soya milk. Micro-algae (spirulina, chlorella and blue-green algae) is thought to be an excellent source of B12 although there is debate as to whether it is in a bio-available form to the body.

Vitamin D
Infants, children and older adults synthesize vitamin D less efficiently

Sources - primarily comes from the action of sunlight on the skin. Normally present in animal sources - butter, eggs, oily fish, milk, liver. Also present in some fortified margarine.
Required for - bone formation - maintenance of plasma calcium levels. It is important in the prevention of osteoporosis.

Deficiencies - rickets (in children), osteoporosis, diarrhoea, insomnia, nervousness and muscle twitches

Vegetarian sources - sunshine, supplement with a daily multivitamin

Click here to read more

Send your health question to Jackie at jcwildish@telkomsa.net or contact her on 082 555 3169.

World Environment Day Tips:

It would seem to go without saying, but many of us forget that we can save water in simple ways like not letting the tap run while shaving, washing your face, or brushing your teeth.

Insulating your water heater will help save valuable energy, and you can go the extra mile by installing showerheads with a low flow in your bathrooms for bathing purposes to help save water. You can also put a timer on your heaters to save power.

Using an electric razor or hand razor with replaceable blades instead of disposable razors goes a long way to cutting back on waste. And plant a tree.

Use towels for drying your face and hands instead of tissues that are used and thrown away. Also, hang your towels to dry so that they can be reused several times. You are after all clean when you use them!

Juice or yoghurt lovers can do their bit by buying juice in concentrates and yoghurt in reusable containers instead of single serving packages.

Many of us like to leaf through the paper as we munch on breakfast, but consider reading the dailies in communal spaces like the office or coffee shops. However, if you prefer to have your own copy, make sure you recycle!

When packing your lunch, opt for reusable containers for food storage instead of wrapping the food with aluminium foil or plastic wrap.

As you leave the house, don’t forget to switch off all the lights and appliances at the wall unit (if you have this feature) and unplug chargers as they continue to consume even if they are not charging; saving energy helps reduce air pollution.

Don’t go anywhere without your cloth bag so you can just say no to plastic whenever you shop.

Radical as it may seem, in today's "the easier the better" society, the easiest way to reduce your carbon footprint is by avoiding driving altogether. Power down and instead try biking, walking, carpooling, public transport or an occasional telecommute.

If you have no other choice than to drive to work, look for the most fuel- efficient car model for your next purchase and keep your tyres inflated to the correct pressure.

If you’re one of the lucky few blessed with clear stretches of road on your way to work, use cruise control, as it saves fuel and also helps you maintain a constant speed.

If you’re among the majority of drivers who spend their mornings stuck in traffic, consider turning your engine off if you will be idling for long periods of time. Just count to 10 and say the planet needs me!

Jessie Graven and Justine Hart of Zinziba Natural Oils will be facilitating an interactive workshop on how to make your own Essential Oil Gifts.

Where: Fresh Earth Food Store
When: Friday 12 June
Time: 09h00-11h00
Cost: R100 per person (Payment secures your booking)
To book: E-mail karen@freshearth.co.za or contact us on 011 646 4404

Click here for more info

Dr Cornelia Botha (Homeopath) has focussed primarily on the treatment of and supportive therapies for difficult cases such as degenerative diseases (e.g. Parkinson's & Alzheimer's disease), autoimmune diseases (e.g. Lupis, Thyroid disease & Multiple Sclerosis), and other challenges (e.g. Cancer, Fibromyalgia, Chronic Fatigue Syndrome & Infertility).

She is a member of the SA HIV Clinician's Society, having completed a master's degree study involving HIV and is excited about the progress made by her HIV-positive patients. She employs a holistic approach, individualised for each patient, which may include any combination of homeopathy, herbs, nutrition, biopuncture, nutraceuticals and chelation of heavy metals.

Send your health question to Dr. Botha at drbotha@healthinc.co.za or contact her on 082 880 7298.

Ingredients:

• 12.5 ml Sea salt
• 250ml Lemon juice
• 12.5ml Chilli flakes
• 12.5ml Chilli powder
• 120ml Honey
• 125ml Toasted Sesame seed oil
• 125ml Olive oil
• 25ml Fennel Powder
• 400g Plain tofu (earth packs)

Method:
Mix all ingredients, except the tofu, together in a blender. Blend until smooth.
Take 1 block of tofu 400g, slice it evenly and then cut the slices into 2cm thick flat blocks.
Lay the blocks out on a baking tray.
Pour the Thai marinade over the tofu.
Cover the tofu and allow to marinade for a couple of hours.
Then bake for 30 minutes or until done at 180 degrees.
All the flavour of the marinade will be absorbed into the tofu...
Use the tofu for stir-fries, wraps or salads.

Nutritional
Cooking Class:

On Wednesday 10 June we will show you how easy it is to make these yummy meals, perfect to warm up those chilly Winter nights!

• Japanese Miso Soup in
  5 minutes
• Winter Vegetable and Marinated Thai Tofu Salad
• Walnut and Rosemary Dressing
• Spicy Coriander Salsa
• Butternut and Cashew Curry
• Black Bean Brownies
• Oven baked Spelt Foccacia

For more info, click here