WELCOME TO AKIM JOSEPH WEBSITE THE NEW WEBSITE WHERE YOU CAN POST YOUR COMMENTS,UPLOAD AND DOWNLOAD PICTURES,AND EVEN POST BLOGS AND DOWNLOAD SONGS.I HOPE YOU ENJOY THE SITE.
Most Definitely! > >> > > >> >Nursery school teacher says to her class, ''Who can use the word > >> >'Definitely' in a sentence?'' > >> >First a little girl says ''The sky is definitely blue'' > >> >Teacher says, ''Sorry, Amy, but the sky can be gray, or orange...'' > >> >Second little boy...''Trees are definitely green'' > >> >''Sorry, but in the autumn, the trees are brown.'' > >> >Little Johnny from the back of the class stands up and asks: > >> >''Does a fart have lumps?'' The teacher looks horrified and says...'' > >> >Johnny! Of course not!!!'' > >> >''OK...then I DEFINITELY shit my pants...'
Global Warming? “What does that have to do with me”. some people say. Global warming is a phenomenon which we the terrestrial being of planet earth are now faced with. Everyone needs to come together in order to help preserve and conserve our culture as well as our very existence. We must ensure that we make this world safe and hospitable for future generations and beyond.
Humans are the main contributor to global warming and are literally causing harm to themselves. When we burn fossil fuels for energy they exert vast amounts of carbon dioxide into the atmosphere which blocks the sun light rays from entering our planet. Although the sun light rays are harmful and cause blindness, skin cancer, and sun burn, it is essential for humans, animal and bacterial survival.
Sunlight plays an important role in helping plants which are ‘autotrophs’ produce complex substances from the energy which they derive from thee sun. At this time I expect that you have gotten the idea on how ‘we” are dramatically altering both the natural & chemical processes of our belovedmother earth. I hope that this article will encourage you, family members and friends to become more environmentally friendly for the new year and even help you save lots of money because you will become ‘green & clean’.
A little something to put things in perspective...
After a forest fire in Yellowstone National Park , forest rangers began their trek up a mountain to assess the inferno's damage.
One ranger found a bird literally petrified in ashes, perched statuesquely on the ground at the base of a tree. Somewhat sickened by the eerie sight, he knocked over the bird with a stick. When he gently struck it, three tiny chicks scurried from under their dead mother's wings. The loving mother, keenly aware of impending disaster, had carried her offspring to the base of the tree and had gathered them under her wings, instinctively knowing that the toxic smoke would rise.
She could have flown to safety but had refused to abandon her babies. Then the blaze had arrived and the heat had scorched her small body, the mother had remained steadfast ...because she had been willing to die, so those under the cover of her wings would live.
'He will cover you with His feathers, And under His wings you will find refuge.' (Psalm 91:4)
Being loved this much should make a difference in your life. Remember the One who loves you, and then be different because of it.
Time waits for no one. Treasure every moment you have. You will treasure it even more when you can share it with someone special. To realize the value of a friend...lose one.
THE WORLD IS A NICE PLACE TO BE I DONT KNOW WHY PEOPLE DONT WATCH AROUND AND SEE, GOD HAS BLESSED OUR NATION AND WE MUST SHOW SOME APPRECIATION
GOD HAS MADE OUR TWIN ISLAND LIKE NO OTHER AND RIGHT OVER US OUR DEAR GOD HOVER, LOOKING DOWN ON US EVERY DAY WHILE WE WONDER WHAT HE WILL SAY
FOR WE DONT KNOW WHAT DAY HE WILL COME BUT TILL THEN WE ALL LIVE UNDER THE SUN, AWAITING THE RETURN OF THE HIGHEST ONE TO KNOW OF THE BATTLE WE HAVE WON
Warning! There are human traffickers in Trinidad by Yvonne Baboolal Have you notice in the last year that more people went missing and never found than kidnapping ????
A chilling warning is being sent out to mothers of young daughters, to women in general, and even sons to be on the lookout for human traffickers in T&T.
Human traffickers are on the prowl, looking to lure children and women to sell them abroad for big money.
"Children, because they live longer, are sold for over $200,000. Adults can fetch as much as $100,000. They are mostly used as sex slaves and sometimes for slave labour.
"Sometimes, they are used to make pay-offs in the drug trade," a well-placed source told the Sunday Guardian.
Men owing drug lords are being lured into capturing humans, who will be sold for payment of their debts.
A well-placed police source believes, though, that the trade is in its early stages.
A source, pleading for anonymity for fear of his life, said victims were drugged almost immediately after capture and their cellphones switched off.
A Sunday Guardian investigation revealed that the lucrative human trafficking ring was operating in the Cascade/St Ann's area, between Sangre Grande and Tunapuna, Diego Martin and in South.
Women have mysteriously disappeared from the Cascade area without a trace during the past year, and several straying young boys have vanished from the streets of San Fernando .
The clandestine local trade, which operates through a well-organised network and is supported by several powerful agencies, is linked to an international human trafficking ring.
Even some policemen are convinced that there is a human trafficking ring in Trinidad , and they suspect that a number of missing persons have been victims of the trade, but they were reluctant to say more.
Acting Commissioner of Police James Philbert could not be reached, while Deputy Commissioner Gilbert Reyes was in an all-day meeting on Thursday and Friday, we were told.
No calls were returned.
Even an officer from the Special Anti-Crime Unit of T&T said he could not divulge information on the matter.
Immigration officials were not helpful either.
Big businessman involved
Fingers are pointing at a popular Trinidad businessman, who has been described as "the big man" in the human trade.
"He's popular. He is also linked with other businessmen across the country."
This information was unearthed after a female relative of a man went missing several months ago. The man said his family, desperate for answers, launched their own investigation with the support of a police officer and local private investigators.
They have the information, but are selective with whom they share it, and are still trying to unearth more information before they meet with National Security Minister Martin Joseph and the acting Commissioner of Police James Philbert.
Their fear is that they "don't know who to trust," and that's why they are moving so cautiously.
A spokesman from the newly formed Missing People Association (MPA) said their own investigations had revealed that people abducted were shipped out to foreign countries where foreign languages are spoken thus making escape difficult.
MPA's investigations also revealed that those abducted are shipped via points from Moruga, Cedros, Sea Lots and Chaguaramas.
"T&T is not on the list of countries known for human trafficking, and criminals here are taking full advantage of that. Notice there has been a decline in kidnappings and an increase in missing persons?" the spokesman added.
"Criminals realise human trafficking is now more lucrative than kidnapping."
The spokesman said after months of probing, they discovered that while "big men" are behind the ring, they sometimes pay ordinary people, including taxi-drivers and relatives, to lure victims, who are usually "well scoped out" first.
The trafficking also includes young women who are being brought into the country from Venezuela , Colombia and Guyana .
The women are held and forced into the sex trade, where they make porn movies and are sold as prostitutes by influential locals.
Money made from this is kept by the businessmen involved.
No anti-trafficking agency
Earlier this year, T&T's chief of mission for the International Office of Migration (IOM), Tom Sinkovits, disclosed in a Guardian interview that there were cases of human trafficking in the Caribbean .
He said during the last two years he had been in Trinidad , he'd had reports of the trade.
According to another report from "US Government sources," Trinidad was named as a place to which girls and women were trafficked.
The report also said Venezuela was a transit and destination point for the trafficking of men, women and children.
An IOM report said the organisation was working with the T&T Government to formulate legislation on human trafficking and to develop a coalition with the Government and non-governmental organisations to deal with the matter.
But a US Department of State report of 2007 said virtually nothing had been done by the T&T Government to combat human trafficking.
"The Government has not designated a specific agency to combat trafficking or sponsored any public awareness campaigns to address the issue during the year 2007."
The report stated that the Government "continues to co-operate" with the IOM in a strengthening technical capacity project to bolster the capability of the Immigration Division and other law enforcement agencies.
Jamaica on alert
Jamaica is much more active in combatting human trafficking, however.
In a Jamaica newspaper last Thursday, an anti-trafficking group warned young Jamaicans to be on the alert during the Christmas season for human traffickers.
Sheila Nicholson, of the Anti-Trafficking Project, warned young people to be careful at private and public parties, as well as clubs and bars.
"Ruthless criminals who buy and sell human beings for large-scale profit use these seemingly safe situations to trick and trap victims who can end up in forced prostitution, or unpaid labour under brutal conditions.
There is a group of bandits going around with a girl half naked holding a skirt in her hand while running down the middle of the street at 2-3am screaming rape and knocking on front doors or gates saying "call the police....". This is a trick, because there is a car with its lights turn off parked approximately 5 houses away waiting for someone to let her in. Once she is in, she has a gun conceal in her skirt.... She pulls the gun on your head and then the men pulls up in front the house and takes all your gold, cash, cards and your car as well!!!!! once you don't open your door they move to the next house...... please beware of this.. be careful.. if u see acts like these.. DO NOT open ur door or gate for them.
Look out for vehicle no. PBD 4285 - Belongs to rapists/kidnappers***
> *This evening on Ian Alleyne's program "Crime > Watch" on WinTV, I heard a > young woman relate her personal experience of almost being > abducted.* > > A couple days ago, around 1:15pm after leaving TSTT at DSM > Plaza Chaguanas, > *a baby blue B12 car, vehicle no. PBD 4285*, passed her and > a guy in the car > sooted her. The car stopped and one of the occupants came > out. There were > four occupants in the car in total. She was unable to see > all of them but is > certain that one was of Indian descent and one was of > African descent. > > As the man who came out of the car headed in her direction, > she started > praying that he was not coming by her. As he neared her she > started walking > backwards slowly. She wanted to cross the street but there > were maxi taxis > heading towards St. Mary's. The man told her that she > was looking very sexy > and he wanted her to come with him; she would like where > she was going and > his friends in the car were waiting on her. As he was > within a close > distance she turned around and there was a car behind her. > She entered the > car quickly and the driver told her that she was lucky > because the men would > have taken her away and raped her. > > This young woman was so brave in relating her story but > towards the end she > broke down and started to cry. I started to cry as well. > She is very brave > to come out and talk about this. I once read that courage > is not the absence > of fear but taking action in the face of fear. > > Ladies...please be very careful. Do not travel if you > don't have to. If you > have to, please do not enter a vehicle with only men or an > empty > vehicle. *Always, > always trust your instincts!! On an episode of Oprah I > learnt that humans > are the only animals that can sense danger and still walk > into it!!!* Men, > please warn all the women in your life. This car can be in > any part of > Trinidad , not just Chaguanas. > > Ian Alleyne is going to continue highlighting this. > > *Please guys, cross-post this to your Facebook profiles, > text the vehicle > number, send out emails....just get this vehicle number out > there so that > these men can be caught. * > > *Be safe!!! > * > *~ Hema Bedasie**
This is the best..... The Holy Alphabet... This is Beautiful Whoever came up with this one must have had some Divine guidance!
Although things are not perfect B ecause of trial or pain Continue in thanksgiving Do not begin to blame Even when the times are hard Fierce winds are bound to blow God is forever able Hold on to what you know Imagine life without His love Joy would cease to be Keep thanking Him for all the things Love imparts to thee Move out of 'Camp Complaining' No weapon that is known On earth can yield the power P raise can do alone Quit looking at the future Redeem the time at hand Start every day with worship To 'thank' is a command Until we see Him coming Victorious in the sky We'll run the race with gratitude Xalting God most high Yes, there'll be good times and yes some will be bad, but... Zion waits in glory...where none are ever sad! 'I AM Too blessed to be stressed!' The shortest distance between a problem and a solution is the distance between your knees and the floor. The one who kneels to the Lord can stand up to anything. Love and peace be with you forever, Amen.
To: YOU Date: TODAY From: GOD Subject: YOURSELF Reference: LIFE
This is God. Today I will be handling All of your problems for you. I do Not need your help. So, have a nice day. I love you. P.S. And, remember... If life happens to deliver a situation to you that you cannot handle, do Not attempt to resolve it yourself! Kindly put it in the SFGTD (something for God to do) box. I will get to it in MY TIME. All situations will be resolved, but in My time, not yours.
Once the matter is placed into the box, do not hold onto it by worrying about it. Instead, focus on all the wonderful things that are present in your life now.
Should you decide to send this to a friend; Thank you. You may have touched their life in ways you will never know!
Now, you have a nice day. God
Godhas seen you struggling, God says it's over. A blessing is coming yourway. If you believe inGod, please send to ten people (including me) please don't ignore this. You arebeing tested.
YOU HAVE 20 MINUTES TO TELL 10 FRIENDS THAT YOU LOVE THEM (INCLUDING ME) SO I LOVE YOU!
A family is at the dinner table. The son asks his father, 'Dad, how many kinds of boobs are there?'
The father, surprised, answers, 'Well, son, there are three kinds of boobs:
In her 20's, they are like melons, round and firm. In her 30's to 40's, they are like pears, still nice but hanging a bit. After 50, they are like onions'.
'Onions?'
'Yes, you see them and they make you cry'.
This infuriated his wife and daughter so the daughter said, 'Mum, how many kinds of 'willies' are there?'
The mother, surprised, smiles and answers, 'Well dear, a man goes through three phases:
In his 20's, his willy is like an oak tree, mighty and hard. In his 30's and 40's, it is like a birch, flexible but reliable. After 50, it is like a Christmas Tree'.
'A Christmas tree?'
'Yes - the root's dead and the balls are just for decoration'.
Vitamin C is well known to help prevent and cure the common cold. But, did you know that it also helps in decreasing blood cholesterol levels?
Recommended Book
Almost everyone is familiar with Vitamin C. Yet, there are little know facts about this important vitamin that not everyone is aware of.
One of Vitamin C's most important functions is to assist the body in defeating infections as it acts as a natural antibiotic. Also, this vitamin is essential for the normal growth and maintenance of practically all of the body tissues.
Vitamin C is required in order to maintain healthy teeth and gums. It also helps fight fatigue and the pains that tend to settle in the joints, as well as promote healing in wounds and bone fractures, increases sexual vitality and prevent premature aging. The C Vitamin promotes healing and protects against all forms of stress and harmful effects of toxic chemicals. Vitamin C also enhances the body’s absorption of iron in order to prevent anemia.
Vitamin C is found in great quantities in: citrus fruits, berries, green and leafy vegetables, tomatoes, potatoes, peppers, broccoli and cauliflower leaves. Fair amounts of Vitamin C are found in: eggplants, cherries, collards, corn, parsnips, radishes and avocados.
A deficiency in Vitamin C can cause weakness, anemia, bleeding gums, painful and swollen parts, slow healing of sores and wounds, premature aging and lowered resistance to all infections.
The recommended daily allowance of this indispensable vitamin is 50 to 75 mg for adults and 30 to 50 mg for children. Vitamin C is one of the least toxic vitamins so it is relatively safe to use in high doses. The body just takes what it needs and excretes any excess naturally.
An important tip you need to know is that the Vitamin C content of fruits and vegetables is lost at an extremely fast rate once the vegetable fibers have been cut or bruised. It is destroyed by the oxygen it comes in contact with as well as with the heat if it is cooked, the cold if it is frozen for more than 2 months and even the water depletes the Vitamin C from fruits and vegetables because it is a water soluble vitamin.
In order to preserve the Vitamin C content of your fruits and vegetables you should eat them as soon as you cut them. If the weather is too hot store them in the refrigerator until ready to eat. If you are preparing a dish try to do it right before serving and cut the fruits into larger pieces, which will preserve more of the vitamin. If you are cooking vegetables high in Vitamin C, like broccoli or green peppers, the best way to preserve the Vitamin C is to steam them or cook them in as little water as possible and for the shortest time. Also, cast iron pans destroy Vitamin C.
Smokers in particular have a greater need for Vitamin C. The smoking of one cigarette can neutralize 25 milligrams of Vitamin C. Thus, if you have one orange for breakfast and follow it by only one cigarette, you will have lost more than half of the vitamin content. One slice of pineapple, which is also a good source of this vitamin, is almost totally nullified by the smoking of a single cigarette.
Since Vitamin C is primarily necessary for its qualities of resisting infection. It is only a logical step to presume that a smoker, whose intake of Vitamin C is destroyed by the smoking habit, will be more open to infection than the non-smokers. So smokers need to supplement their diet with more Vitamin C in order to benefit from its infection fighting agents.
When shopping for fruits and vegetables, it is important to choose a variety of different colors. This is for more than purely artistic reasons. Different color fruits and vegetables have different types of nutrients, and choosing a variety of colors will help ensure you get all the vitamins and minerals you need each and every day. Eating healthy is easy when you become knowledgeable with the nutrients each fruit or vegetable contains.
Finding new recipes is another great way to ensure you get those five to nine servings of fruits and vegetables every day. Everyone likes to try out new recipes (make sure it is healthy), and these new recipes may just provide the impetus you need to eat all those fruits and veggies.
New recipes can also provide you the important opportunity to try out some fruits and vegetables you have never tried before. For instance, everyone has eaten oranges, but have you tried kiwi fruit or mangoes? How about spinach or kale? Trying new things is a great way to find new favorites while getting the best nutrition available.
Many people mistakenly think that they do not need to eat five to nine servings of fruits and vegetables every day if they just take a vitamin supplement. Actually, nothing could be further from the truth. That is because fruits and vegetables contain far more than the micronutrients identified by science and synthesized in vitamin pills. While these micronutrients, such as vitamin C, vitamin A and vitamin E are important to good health, so too are the hundreds of other elements that are contained in healthy foods like fruits and vegetables. These elements are not available in any pill, they must be ingested through a healthy, balanced diet that contains plenty of fruits and vegetables.
In addition, fruits and vegetables are much less costly than vitamin pills. Fruits and vegetables are very inexpensive, especially when purchased in season and grown locally. In the long run, getting the nutrition you need from the food you eat is much less expensive, and much better for you, than popping those vitamin pills every day. Note: Healthy eating does not involve taking vitamin supplements.
So don’t forget to get your five to nine servings of fruits and vegetables every day. It may seem like a lot, but you can meet this quite reasonable goal simply by including fruits and vegetables as snacks, as garnishes, as side dishes and as meals.
Adapt familiar dishes, but don’t be put off by unfamiliar foods and new recipes.
Treat yourself to a vegetarian cookbook for inspiration and advice. There are a wide range covering recipes for beginners, advanced cooks, slimmers, etc. Contact the NZ Vegetarian Society for a list.
Start gradually. Adapt familiar meals such as lasagne and shepherds pie by using textured vegetable protein (TVP). TVP absorbs water to have the look, taste and texture of mince or meat chunks, according to which variety you buy. It is available from health food stores. If you don’t buy the flavoured variety, be aware that you need to add seasoning of some kind or it will remain bland and uninteresting.
Buy vegetarian cheese. It’s not an unfamiliar product as cheese is probably already on your shopping list. But whereas some cheeses are made with an ingredient from the stomachs of slaughtered calves, vegetarian cheese uses vegetable-derived rennet. Almost every supermarket now stocks at least one kind of vegetarian cheese, such as the Mainland Vegetarian cheese range.
Buy free-range eggs. Again, eggs are another staple ingredient in many people’s diets so it won’t take much effort to pick up the Free-Range variety instead of the Battery Produced.
Read the labels. You may be suprised that some foods contain gelatine or animal fat.
Look for the Vegetarian Society’s ‘V’ trademark on food products. It tells you at a glance that the product is suitable for vegetarians.
Legumes: forget the dried variety if you find them difficult to prepare - go for the tinned kidney beans, chick peas, etc.
Adapt familiar dishes. If you’re the only vegetarian in your family and it’s too difficult or expensive to cook totally separate meals, adapt a meat dish. A casserole, for instance, can be made with beans and vegetables in one pan. Then the meat can be cooked separately and given just to the meat eaters. Or use TVP and see if anyone notices the difference.
Don’t be put off by unfamiliar foods. Tofu, for instance, is a boon to vegetarians, especially new ones. This by-product of soya beans is a complete protein, incredibly versatile and easy to use. It absorbs the flavour of other ingredients, so use with strong flavours (or use a recipe).
Explore health food stores. They’ll have vegetarian products you haven’t seen before, and the assistants will be able to answer your questions about products suitable for your new lifestyle.
If you are new to vegetarianism, you may find it helpful to look around our website and follow links to the different aspects of living a vegetarian life. We are here to support you, by providing information online, e-mail responses to your questions, and of course socialising together. We discuss ethical aspects of vegetarianism, health issues, and recipes and we welcome your contributions.
There is comprehensive information available on the internet and you are very welcome to browse here, but you will gain so much more by joining the Vegetarian Society. Not only will you receive our introductory pack and magazines, you will also benefit from the invaluable knowledge and tips that fellow members share.
Talking to other committed vegetarians reaffirms your convictions and at our gatherings you can relax and trust that all food will be safe to eat!
The Vegetarian Society is very vegan-friendly and we are able to support vegans and provide nutritional information for a vegan diet. There are many vegan-related articles and recipes in our magazine.Our events are vegan-friendly and vegans have a strong voice within the Society.
When you join the Vegetarian Society, you help us to help you and others considering going vegetarian. You will strengthen our voice!
A Well Balanced Vegetarian Diet
Variety is the key to a nutritionally adequate vegetarian diet.
Eating habits are set in early childhood. A well balanced vegetarian diet gives your child the chance of learning to enjoy a variety of wonderful, nutritious foods. It provides excellent nutrition for all stages of childhood from birth onwards.
The New Zealand Nutrition Foundation recommends that the largest proportion of our diet should consist of fruits, vegetables and grains. A moderate amount of protein foods should be eaten, and oils and sugars form only a small part of our diet. A well balanced vegetarian diet closely follows these guidelines, easily supplying all the nutrients we require.
The vegetarian diet is based on whole grains, vegetables and fruit, but you should choose a variety of foods. Variety is the key to a well balanced vegetarian diet - supplying all the nutrients necessary for good health and quality living.
Teenage Vegetarians
Teenagers have high nutritional needs from ages 13 to 19 because of rapid growth and change.
More and more teenagers are choosing to be vegetarian, and often face pressure from people concerned for their health. The key to a healthy vegetarian diet is variety. Your parents would be concerned if you only ate hamburgers, and should also be concerned if you only eat potato chips and salad.
The nutrients you will probably be asked about the most are protein, calcium, iron and vitamin B12.
Energy to keep you going
Energy is vitally important for growth and activity. Lack of energy may cause your body to become too thin or stunted. Virtually all foods contain energy (measured in kilojoules or sometimes calories) but fruit, vegetables and some cereals have high fibre/water contents that make you feel “full” before you have enough energy. Adjust the diet to include more energy-dense foods such as legumes, nuts, oils — eg peanut butter or margarine. Canola, olive, avocado and peanut oils contain greater proportions of monounsaturated fat, which tend to reduce cholesterol levels in your body. Of course fibre and water are important too!
Nutrients for growth
Protein
Vegetarian teens eating varied diets rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to support growth. Beans, breads, cereals, nuts, peanut butter, tofu and soy milk are some foods that are especially good sources of protein, as are cow’s milk and low fat cheese. Only fruits, fats and alcohol do not provide much protein, so a diet based only on these foods would have a good chance of being too low in protein. A mixture of proteins eaten throughout the day will provide enough essential amino acids.
Other important nutrients
Calcium is used to build bones, especially during adolescence. Bone density is laid down in adolescence and young adulthood, so it is important to include three or more good sources of calcium in your diet every day. Research also shows that bone density is helped by weight bearing exercise, particularly in adolescence.
Iron requirements of teenagers are relatively high. By eating a varied diet, a vegetarian can meet his or her iron needs, while avoiding the excess fat and cholesterol found in red meats such as beef or pork. To increase the amount of iron absorbed from a meal, include a food that contains vitamin C. Fresh citrus juices and green salads are all good sources of vitamin C.
Teenage vegetarians who eat eggs and dairy foods will obtain sufficient vitamin B12 in their diet. Vegans who do not eat dairy products or eggs should include cereals and fortified soymilk and rice milk, and consider including B12 vitamin supplements in their diet.
Healthy steps to your ideal weight
Many teenagers are concerned about losing or gaining weight. To lose weight, look at your diet: If it has lots of sweet or fatty foods, replace them with fruits, vegetables, grains and legumes. If your diet already seems healthy, try to get more exercise – walking, running or swimming daily, for example.
If you are trying to gain weight, you will need to eat more food. Perhaps eating more often or eating foods somewhat higher in calories and lower in bulk will help.
Try to eat three or more times a day whether you are trying to gain weight or lose weight. It is hard to get all of the nutritious foods you need if you only eat one meal a day. If you feel that you cannot control your eating behaviour or if you are losing a great deal of weight, you should discuss this with your health care provider/dietitian/naturopath.
Quick foods for busy people
With the demands of school and outside activities, it may often seem there is just not enough time to eat. Here are some foods that require little or no preparation. (Check the menu of fast-food restaurants, too, some do have vegetarian-friendly burgers or snacks):
Smoothie (milk of your choice, banana or kiwi fruit, honey and perhaps egg/spirilina), muesli bars, nuts and raisins or roast nuts, fruit in season, popcorn (if fresh there is no need for sugar!), carrot/celery/vegetable sticks with hummus, yoghurt, whole grain sandwiches, dried fruit, bean tacos or burritos….
Considerations for vegans
The richest vegetable sources of protein are derived from legumes (especially soy products), nuts and seeds. But remember that the variety and balance in your diet is important, especially considering the temptation of junk food.
Protein
Varied choices of plant protein eaten throughout the day can easily supply the essential amino acids.
Protein is needed for growth and can also be an energy source.
Proteins perform many tasks in your body. All your body’s enzymes and also many hormones are proteins
Food sources of Protein
Beans, bread, cereals, nuts, peanut butter, tofu, soy milk, cows milk, and low fat cheese are some especially good sources of protein. Soy products are especially good plant-based sources of protein, and contain all the essential amino acids.
It is not necessary to plan combinations of foods to obtain enough protein or the right mix of amino acids (protein components) since
Iron
IRON is an essential component of haemoglobin in your blood.
The main functions of iron are to help supply oxygen to the blood, to help the body resist disease, to promote red blood cell formation, and to maintain proper metabolism.
The body contains an average of 4g of iron, most of which is present in haemoglobin and the remainder is stored in the liver, spleen and bone marrow. A small amount is present as myoglobin which acts as an oxygen store in muscle tissue.
Iron deficiency(a common condition) can lead to anaemia which is where the iron stores in the body have become depleted and haemoglobin synthesis is inhibited. Symptoms include tiredness, lack of stamina, breathlessness, depression, dim vision and poor memory, all of which are associated with decreased oxygen supply to tissues and organs. Iron deficiency in infants can result in impaired learning ability and behavioural problems. There are two dietary forms of iron, haem iron, found in animal tissues, and non haem, present in plant foods. The amount of iron absorbed from various foods ranges from 1% up to 10% for animal foods.
Vitamin C greatly increases the absorption of non haem iron, that is fresh uncooked fruits and vegetables. Foods particularly rich in vitamin C include fresh leafy green vegetables, green peppers and fruit. Citric acid, sugars, amino acids (protein) can also promote iron absorption. Iron absorption can also be influenced by the amount of iron in the diet. Lowered levels of iron in the diet result in improved absorption. Keep up those green salads to accompany the dinner meal or fresh fruit salad!
Tea and coffee inhibit the absorption of iron, by over 50%. If you do drink tea or coffee, try to drink them between your meals. Iron absorption is also impaired by an alkalinity in the intestine, radiation, bran, phosphates, or by infections.
Good sources of iron for vegetarians: (Single servings, listed form highest to lowest.) Chick peas, liquorice (avoid the sugar!), muesli, spinach, silverbeet, haricot beans, molasses, dried apricots, figs, brewers yeast, fresh wheatgerm.
Despite iron from plant foods being less readily absorbed, research has shown that vegetarians are no more likely to suffer from iron deficiency than non-vegetarians. Draper & Wheeler (1989)have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. Anderson (1981) found the iron status of vegetarians to be adequate despite a high intake of fibre and phytate.
(Information sources: Anderson, B. et al (1981). The Iron and Zinc status of Long Term Vegetarian Women. American Journal of Clinical Nutrition v. 34 (6) p. 1042-1048. Draper, a. & Wheeler, E. (1989). the diet and Food Choice of Vegetarians in Greater London. Centre of Human Nutrition, London.)
Required Intakes
The former RDA, Recommended Daily Amounts, have now been replaced by the term Reference Nutrient Intake (RNI). The RNI is the amount of nutrient which is enough for at least 97% of the population.
Extra iron is required by women during pregnancy and breast feeding. In women loss of iron from menstruation of blood adds considerably to iron need. the losses are variable. Research shows that 10% women of child bearing age will need more iron than the RNI indicates.
SAMPLE MEAL PLAN FOR ONE DAY This will meet the RNI of 14.8mg of iron for a woman aged between 11-49 years. TOTAL IRON INTAKE: 14.9mg
Breakfast
Lunch
Dinner
Bowl of muesli and milk 2.75mg 1 slice of toast 1.0mg Fresh fruit (for vitamin C)
Brown Rice (200g/7oz) 0.94mg Chick peas 6.2mg Broccoli (100g/4oz) 1.0mg Fresh salad vegetables, or Fruit (for vitamin C)
This is only a sample to give an indication of the iron component. Variety is essential for a good healthy diet.
Definitions
A vegetarian is someone living on a diet of grains, pulses, nuts, seeds, vegetables and fruits with or without the use of dairy products and eggs.
A vegetarian does not eat any meat, poultry, game, fish, shellfish or crustacea, or slaughter by-products.
Types of Vegetarianism
Lacto-ovo-vegetarian Eats both dairy products and (free-range) eggs.
Lacto-vegetarian Eats dairy products but not eggs.
Vegan Does not eat dairy products, eggs, honey or any other animal product.
As a new or experienced vegetarian or vegan, you may have come to your lifestyle choice for various reasons. We can support you with information both about the nutritional aspects of being vegetarian and about ethical aspects too. At our gatherings and in our magazine Vegetarian Living, you will find articles and discussions about the impact our diet has on the environment, how real compassion for animals is enacted, and health.
Hints for New Mums
With parents’ groups in the main centres and chat groups for parents on the internet, we thought it timely to start a special column with helpful hints for new mothers. Abridged versions are available in our magazine,Vegetarian Living New Zealand.
Gretchen and Nicola, both new mothers to healthy vegetarian boys, will be contributing to this column. If you have any questions or suggestions regarding the diet of new babies - vegetarian, of course- these can be emailed to Gretchen.
Gretchen, a third generation vegetarian based in the Auckland area and mother to Callum, is kick-starting the column.
Autumn 2008
Introducing Callum Samuel Anderson:
Currently almost 9 months old, he’s a 4th generation vegetarian who, I’m happy to say, in no way fits the stereotype (stilloccasionally encountered) of being runty, anaemic, developmentally delayed, mentally deficient, physically weak…need I go on? I’m sure most vegetarians have encountered the list – at least in part – at some stage in our lifetimes!
<!--[if !supportEmptyParas]--><!--[endif]--> An example from a Plunket nurse who, don’t get me wrong, is a well-educated, kind and really lovely woman, on finding out we were vegetarian: “Oh, you’re vegetarian. I knew a vegetarian once … she played sport and everything!” Um, yes, there are still a few of our good old Plunket nurses who need to be educated, I’ve found. Go to any “Introducing Solids” talk, and you’d be wise to go armed with a good supply of patience and some pamphlets from the Vegetarian Society with which to counter the Meat Board indoctrination.
<!--[if !supportEmptyParas]--><!--[endif]--> Anyway, back to the boy and who he is: Now called Callum, he was nicknamed “The Wriglet” while in utero,as he spent most of his first 9 months bouncing and kicking almost non-stop – and he still lives up (and down, and up, and down…) to that name. Born at 3.78 kg (8.3lb for those of us who don’t do kilos when it comes to babies) he came into the world alert, wriggly and chatty, and hasn’t looked back since.
<!--[if !supportEmptyParas]--><!--[endif]--> He was, and is, a healthy eater, who was fully breastfed until 6 months of age. He’s always been long for his age and solid-looking, but his cheeks certainly give him a head start in the “bonny baby” stakes (Louis Armstrong, eat your heart out!). Now he’s eating solids there’s no holding him back; he’s on the go for 8 – 11 hours out of every 24, and there have been a few occasions where he has grown out of his clothes in the space of a week!
<!--[if !supportEmptyParas]--><!--[endif]--> He started his foray into the world of solids by leaning over and taking a bite (or should I say “gum”, as he still has no teeth!) of the banana I was eating, and progressed from that through fruits such as pear and apple to his current favourites, peach and melon. The vegetable side of things was a bit slower to start – and he let me know in no uncertain terms that the “baby norms” of pumpkin and kumara were not going to be on the menu for him, when he promptly threw them back up again each time I tried giving them to him. Charming!
<!--[if !supportEmptyParas]--><!--[endif]--> Peas, beans, courgettes & mushrooms, however, are an entirely different story – they’re especially well-received when blended together so that he gets to enjoy the lot at once. And anything on a base of brown rice or lentils is usually quickly devoured as well.
<!--[if !supportEmptyParas]--><!--[endif]--> He taste-tests everything within reach, edible or not – and now that he’s crawling and standing there’s a lot within reach. His favourite food at the moment is marmite on home-made, gluten/dairy-free bread. This will stop any hunger-based temper tantrums in an instant.Phew! (Our cat also likes this delicacy, and has learned to stand under Callum’s high chair with mouth open at the slightest mention of the word “lunch”.)
<!--[if !supportEmptyParas]--><!--[endif]--> He did go through a week where that was pretty much all he would eat, but thankfully we have passed that now – for the moment, anyway. And now I’ve learned that if he gets fussy, I just puree his veggies and put them on top of the marmite-smeared bread as a sort of paté – whatever gives him a balanced diet, I figure!
<!--[if !supportEmptyParas]--><!--[endif]--> And as for me, the 3rd generation vegetarian incubator of, and mother to, this human cannonball; well I’m 31, my name is Gretchen, and I can sometimes remember such things as my husband’s name (Chris, if I ever need to ask), our telephone number & where I left my marbles. Sometimes. Yes, I can now understand why chronic lack of sleep is an instrument of torture.
<!--[if !supportEmptyParas]--><!--[endif]--> Regarding pregnancy and motherhood, I had hoped that my vegetarian lifestyle would inure me to the more uncomfortable side of pregnancy, such as morning sickness and fluid retention – but apparently nature decided to teach me a lesson in humility. I got landed with a hefty 4-month dose of each, with a 29-hour posterior labour thrown in at the end for good measure. Bother!
<!--[if !supportEmptyParas]--><!--[endif]--> However, after putting on a scary 27kg during the latter 6 months of my pregnancy, I’m happy to say that I’m now back to my original (if somewhat redistributed) body weight. I’m sure this is mostly due to my healthy vegetarian lifestyle, as my main form of exercise is merely walking Callum to sleep in the pram every couple of days. It probably also accounts for my ability to keep within arm’s reach of Callum on most days (keeping UP with him is not necessarily an option all the time – where do such small children find such huge reserves of energy?!)
<!--[if !supportEmptyParas]--> Right, well, sleep calls but will hopefully see regular, brief updates of Callum’s progress as a “Veggie Baby” as we try more of this solid food stuff.
Callum is almost 1 year old now, and his current favourite foods are bread (with almond butter or marmite), mandarins, figs, prunes, avocado, blueberries, sultanas and bananas – he loves his fruit!
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Breakfasts usually consist of a mashed banana with another fruit chopped or grated in, plus LSA powder and cereal such as blended rice or puffed millet. I also add in some Kindervital sometimes: if, for example, we’ve had a rough night!
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Lunch is bread plus more fruit (simple!).
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Dinners are slightly less simple, with a plate of finger food (for him) to distract from the pureed veggies also being shovelled in (by me). His finger food is a mixture of textures and flavours, using seasonal veggies and fruits. At the moment I often choose from: spinach, carrot, beans, mushroom, courgette, beetroot, avocado, mandarins, prunes, dried apricots, sultanas and apple.
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Dark clothes are however advised, against Callum’s current phase of spitting out unwanted food. (Previously he would just violently shake his head in order to avoid the spoon. Honestly, I don’t know which is easier to deal with). So to get the “good stuff” to stay in, spoonfuls of pureed veggies are popped into his mouth and VERY closely followed by a piece of finger food he likes – generally a small cube of marmite-smeared bread. This, with the performance of a loud and silly song (by me) will usually manage to keep the pureed veggies in long enough for him to decide he actually does like them and will swallow them. Bribery? Corruption? Sure thing!
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He enjoys – in fact, demands – the independence of (painstakingly) selecting and eating the small cubes of food on his plate for every meal…except breakfast, for some strange reason. As long as this activity is available, we have a reasonable chance of ensuring he also consumes his quota of easily absorbable nutrients from the pureed veggies and rice/lentils/tofu. However I was glad to read that one can focus on balancing nutrient input over a week rather than by day with small children – a relieving thought on days when he prefers bread and water rations over anything fresh!
Nutrition for Children
Babies
There are books and pamphlets on this important topic available for purchase or borrowing from the NZ Vegetarian Society.
Many vegetarians have found it helpful to introduce tofu as the first protein for babies as an excellent source of protein that is easily digested.
Children
Children have a high calorie and nutrient need but their stomachs are small, so offer your child frequent snacks. Do limit juices, however, since some children may fill up on them, preferring their sweetness to other foods.
Menu Ideas
Calorie needs vary from child to child, so the following guidelines are very general.
Breakfast
Organic wholemeal cereal (wheat biscuit, bran flakes) or porridge with fortified (soy or other) milk, and/or toast with peanut or almond butter, yeast extract or baked beans. Fresh fruit or juice.
Lunch
Bread or pita or whole grain crackers with some hummus, Marmite, peanut butter or avocado or other spread, tofu or vegetarian sausage, salad vegetables (e.g. tomato, carrot or celery sticks) Milk (soy or other) fortified with B12. Fresh fruit.
Dinner
Potatoes, rice, pasta or another grain-based plant food Vegetables or salad including greens Beans, lentils, tofu or tempeh (for protein) Dessert – fresh or stewed fruit with custard
Snacks
Fresh/dried fruit, crackers, raw vegetables, soy yoghurt, bread with hummus or other spread.
Special Guidelines
Serving sizes should be appropriate for the child’s age and physical needs.
For safety reasons, young children should avoid whole nuts.
Young children need some high fat foods. Use full-fat (soy or other) milk, peanut butter, tahini, avocado, and perhaps some vegetable oils and margarine.
Encourage children to drink water when thirsty
FAQs
Common Myths About Vegetarians
Here are some myths & frequently asked questions:
1.Scientists cannot agree on what constitutes a healthful diet.FALSE.
During the past decade seven impartial panels of experts, including the Select Committee on Nutrition and Human Needs, have linked diet and the incidence of chronic disease (causing the majority of deaths in N.Z.) It is a well publicised fact that New Zealanders should reduce the consumption of animal fat and meat.
2.Plant protein is of inferior quality. FALSE.
This notion is based on the mistaken premise that all or most of out protein intake, needs to contain the same pattern of eight amino acids that make up our muscle tissue, or is converted into fat.
3.Where do vegetarians get enough protein? From plant foods. From the same food sources as most people - milk, grains, legumes, nuts, vegetables (soy beans and potatoes for example). However you can avoid the excess meat protein that is laced with fat, cholesterol, hormones etc. Meat places an unnecessary burden on your digestive system, liver and kidneys.
4.Well, don’t growing children still need meat? NO.
Growing children need plenty of protein, calcium and other minerals to build healthy bodies and bones, carbohydrates for energy, and vitamins to make them all work. These can be supplied by a healthy vegetarian diet.
While some meats are rich in protein and iron, all meats are also high in saturated fat and cholesterol, which depletes calcium.
5.Plants are alive too! TRUE.
However, people who are concerned about killing plants should definitely become vegetarians because they will consume only a small fraction of the plants that that are fed to livestock to yield an equivalent amount of animal food.
6.Vegetarian food takes too long to prepare! At first… (but give yourself time to practice).
You may find some foods more complicated at first, but there is usually less preparation/clean-up. Vegetarian cooking is also fresher, cleaner, fun - and more hygienic. Storage of raw food is convenient, food stays fresher for longer, and you might be surprised at how creative you can be!
7.It is difficult to obtain sufficient first-class vegetarian protein. FALSE.
N.Z. has an abundant source of “alternative proteins”. The main sources of protein for vegetarians are soybeans, other legumes including lentils, kidney beans, chick peas; Tofu, & Tempeh; T.V.P. (textured vegetable protein); nuts (especially almonds & cashews); seeds(especially sesame, sunflower); sprouts; whole grains; dairy products.
Eating plenty of variety from the various food groups ensures an adequate diet.
8.I do enough for animals without becoming vegetarian. Really?
You may like animals and feel good about helping them, but by eating them you may also be personally responsible for the brutal slaughter of an average of 22 warm blooded animals per year. Since you already have an awareness of animal welfare, why not take the next logical step?
What is a Vegetarian, and Why?
A vegetarian is a person who abstains from consumption as food of all animal flesh, including meat, poultry and fish.
The term vegetarian is derived from the Latin vegetus meaning “full of life”.
Lacto-ovo vegetarians eat dairy products and eggs but exclude any part of an animal as food.
Vegans abstain from using all animal-derived products including dairy produce and eggs.
Reasons why people become vegetarian
Health: Vegetarians live longer and have reduced risk of lifestyle diseases, obesity and hypertension. Animal fat and meat has been linked conclusively with an increase in heart disease, stroke, colon and breast cancer, liver and kidney disease, depletion of bone mass, arthritis, and a host of other afflictions. Vital foods build vital bodies.
Humane: To stop the exploitation of animals by intensive breeding and cruelty, and needless slaughter. It has become the conviction of many of the world’s deepest thinkers that cruelty shown to animals stands as a blot upon humanity, retarding our progress. Wise sages have prescribed Ahimsa (non injury or harmlessness), as the most effective method to counteract and eradicate the brutal, cruel tendencies in people.
Ethics: The knowledge that other creatures have feelings very similar to our own. The average meat-eater during their lifetime is personally responsible for the slaughter of 5 cows, 20 pigs, 30 sheep, 760 chickens, 46 turkeys, 15 ducks, 7 rabbits, 1 1/2 geese and 1/2 tonne of fish.
World Hunger: There are some 800 million people in the world with barely enough to eat, yet 80% of the world’s agricultural land is used for feeding animals and only 20% for feeding humans directly. It takes approximately 80lbs of vegetable protein to produce 1lb of animal protein.
Anatomical: Humans are closer to herbivores than carnivores. Compare…
Carnivore
Sharp teeth No ptyalin Short intestinal tract Large liver Smooth colon No pores
Human/Herbivores
Grinding teeth Ptyalin in saliva Very long intestinal tract Small liver Convoluted colon Millions of pores
Antioxidants promote good health by boosting your immune system and aiding your body in fighting inflammation and disease. Antioxidants also help combat free radicals. Free radicals are unstable oxygen and nitrogen produced by natural cell function.
The eliminating of free radicals is important to your body because free radicals can damage cells and cell function. Cells which do not function properly result in sickness, fatigue, and even the body's susceptibility to disease.
Antioxidants destroy free radicals by neutralizing them. Some antioxidants are produced naturally by our bodies. Our body depends on food for others, like vitamin C, E, and B. Antioxidants are found in fruits, vegetables, and whole grains.
The importance of antioxidants prompted the USDA to change the recommended servings of fruits and vegetables from five a day to nine to thirteen servings a day. In order to eat that many servings of vegetables you must eat smaller meals more frequently, bearing in mind a serving versus a heaping pile. You can also switch snack foods to raw vegetables or fruits.
Adjusting your diet to improve your intake of antioxidants is important, because the lifespan of antioxidants in the body is short. Constant intake of antioxidants is important. Organic, brightly colored raw fruits and vegetables are among the best choices.
Tomatoes are the exception to the raw vegetable rule. Cooked tomatoes offer more antioxidants than raw tomatoes. The heating process releases antioxidants.
Conventionally grown fruits and vegetables contain antioxidants, but organically grown foods contain approximately 30% more per serving. That's a lot more punch. Not to mention, it helps keep potentially harmful chemical residue out of your body.
Fruits and vegetables that contain the largest number of antioxidants include berries, apples, plums, grapefruit, peaches, beans, peppers, beets, broccoli, asparagus, cabbages, lettuces, and potatoes.
Lessen Portion size Eating less food to achieve your weight goal would be a no-brainer but for your stomach screaming to eat more. If you get hungry later, you can eat more, but always stop eating early. A good rule of thumb is to leave 10% on the plate (and that doesn’t mean over-serving yourself to compensate!).
2. Drink LOTS of water
Many times, our brain is really sending the message that we are thirsty, and we decode this wrongly to assuming that we are hungry. Drink an obscene amount of water (think nearly a gallon a day). You will feel much better. Not only will you be hungry less often, but your skin will clear up, your hair will be softer, and you will have more energy.
3. Exercise
Exercise does not have to be at a gym, but it does have to be somewhere other than the couch. Go rollerblading or play tennis in the park. If you don’t like sports or the weather is bad, dance to some fast music at home!
4. Walk everywhere
Take the stairs. Park far away, and walk up to the store. Walk any distances that are less than 5 miles, weather and safety permitting.
5. Eat Breakfast
Eating breakfast will give you energy and speed up your metabolism. Skipping meals is never a good idea for your body. Starving yourself will cause your body to retain the next meal you eat as fat instead of burning the calories as it should.
6. Don’t focus on your mind’s image
You don’t see yourself as you are. Think of your brain like a funhouse mirror; it is distorting your image. Ignore your faults.
7. Visualize yourself at your ideal weight
Close your eyes and imagine yourself looking as you would like to: vibrant, healthy, and happy. This will keep you happy and upbeat. Walking quickly with your head held high burns more calories than sulking!
8. Focus on the positive
Instead of focusing on where you think you SHOULD be in terms of your weight loss goal, focus on where you are and how far you have come. Don’t set unrealistic goals or you will plateau and give up. Instead of saying “I really should have lost 5 inches”, say “Wow! I lost 2 inches! I’m smaller than I was”.
A healthy diet includes adding vegetables and fruit every day. Vegetables like broccoli, green beans, leafy greens, zucchini, cauliflower, cabbage, carrots, and tomatoes are low in calories and high in fiber, vitamins, and minerals. Many studies have shown that eating plenty of vegetables is extremely healthy. Try to eat about 3 to 5 servings every day. Fruit is also a good source of fiber, vitamins, and minerals. You should try to eat about 2 to 3 servings of fruit each day.
Based on over 100,000 recent U.S. Government tests, on 46 popular fruits and vegetables, The Environmental Working Group (EWG), a non profit consumer watchdog group, came up with the “Dirty Dozen.” This is a grouping of 12 commercially grown fruits and vegetables that have the highest levels of toxic pesticide residue.
By choosing Certified Organic versions of the produce from this list and the processed food made from them (pies, juices, jams, sauces etc…), you will be taking a big step towards better health and limiting your exposure to harmful chemicals by as much as 90%. By limiting the toxic load on your body, you will also be helping yourself to avoid painful, chronic diseases.
The pesticides used in commercial farming are full of toxins that attack your nervous system, reproductive system and immune system, damage your brain and cause cancer. Developing fetuses and young children are especially at risk for being harmed by these chemicals.
THE MOST CONTAMINATED FRUITS & VEGETABLES:
1.PEACHES: Over 94% tested positive for traces of 45 different pesticides.
2.CELERY 94% tested positive for 29 different pesticides.
3.APPLES: 92% tested positive for 36 pesticides.
4..SWEET BELL PEPPERS: 68% tested positive for 39 different pesticides.
5.CHERRIES: 91% tested positive for 25 different pesticides.
6.IMPORTED GRAPES: 86% tested positive for 35 different pesticides.
7.NECTARINES: 97% tested positive for 26 different pesticides.
8.PEARS : 94% tested positive for 35 different pesticides.
9.POTATOES: 79% tested positive for 29 different pesticides.
10.RASPBERRIES: 59% tested positive for 39 different pesticides.
11.SPINACH: 83% tested positive for 36 different pesticides.
12.STRAWBERRIES: 90% tested positive for 36 different pesticides.
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