Monthly Archives: July 2012

Iron out the D-ficincies with food

I haven’t been my energetic “let me go workout come hell or high water” determined self lately. Instead, the last few months I have felt sluggish, sleep deprived from just not being able to sleep and just tired in general. After noticing my hair falling out much more than usual, I unplugged my ears to the elders around me and went and got a physical and blood test.  I couldnt’t believe the results. My Iron level was low, my Vitamin D level was really low and my B12 was border line low. I left the doctor’s office with a stack of prescriptions and a need to just understand how this could be.  I thought I ate well…..balanced meals…I never really NOT eat…..as my mother would say..if a day comes where I don’t think of food constantly, it will probably be a blue moon that night.

I could admit to, however, being super lazy in taking my vitamins…and not drinking enough water.  Well, so I decided the situation must change. My reports were emailed to Rashi and she immediately put me on a plan which would increase iron intake. She said you can take the medication if you like, but it is possible to do this naturally as well to maintain the increased levels. It will take a strict diet and some extra effort on your part…during this conversation, I learned a lot about how certain foods would help a vegetarian in this process. My meal plan and why? See below:

Meal 1 (8am): 2 fruits with 2 teaspoons black sesame seeds and Vitamin B complex  

Waking up to a fruit allows for natural sugars to raise the depleted blood sugar levels from an over night fast.   Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber.

Meal 2 (10:30am): Slice of wheat bread with cheese

Meal 3 (130pm):   Lentil Salad with Vinegar dressing OR 1 besan cheela with green chutney

Lentils such as kidney beans, black beans and chickpeas are very high in iron and should be consumed as much as possible. Vinegar and lemon as acidic which help in faster and better iron absorption.

Meal 4 (3pm ): 1 glass plain soy milk with 2 dried figs

 

Meal 5 (530pm): Slice of bread with peanut butter

Great pre workout meal! Carbs+protein

Meal 6 (8-830pm): Stirfry veggies with tofu OR indian chickpeas with yogurt OR Daal and Green Sabzi + Vitamin C (which helps absorb Iron)

Yogurt is a natural source of Vitamin D as chickpeas are a natural source of iron

Calcium bedtime

And there we have it…an iron rich meal plan.