• About Flourish Clinic
  • Services
    • CIRS Treatment
    • Massage
      • Red Light Therapy
      • Lymphatic Drainage
    • CIRS Counsellor
  • Specialties
    • Chronic Fatigue
    • CIRS / Mold Sickness
  • Flourish Treatment Programs
    • Treating Chronic Illness & CIRS
    • Shoemaker Protocol Course Login
  • FAQ
  • Schedule An Appointment
  • Contact
  • Call Us Today! (403) 907-0464

Fatigue to Flourish

Restore Your Energy. Reclaim Your Life.

  • What Is CIRS?
  • Symptoms of CIRS
  • What Causes CIRS
  • How to Treat CIRS
You are here: Home / Members / “Paleo” For Vegetarians

“Paleo” For Vegetarians

Last Updated on: March 6, 2019 by Mark Volmer

If you choose to follow a vegetarian or vegan diet for ethical or religious reasons, but you still want to benefit from the Paleo approach, follow the guidelines listed below to ensure adequate intake of essential nutrients.

 

VEGETARIANS

Vitamin B12

  • Eat egg yolks, cheese, yogurt, or milk daily
  • Optional: supplement with 1,000 mcg (1 mg) of sublingual methylcobalamin


Calcium

  • Eat two to three cups of leafy green vegetables daily, such as collards, turnip greens, kale, broccoli, or bok choy (300 to 500 mg)
  • Add in one to two tablespoons of blackstrap molasses daily (135 to 270 mg)
  • Snack on figs (1/2 cup contains 120 mg of calcium)
  • Consider eating bone-in canned fish like sardines and salmon (Pescetarian)

Iron 


  • Eat iron-rich plant foods
; Chard, collard greens, spinach, pumpkin, squash, pine nuts, pistachios, sunflower seeds, cashews, un-hulled sesame seeds, white potatoes, chocolate
  • Consume vitamin C-rich foods paired with non-heme iron-rich plant foods; Spinach & lemon juice, lentils & tomatoes, kale & sweet potato, for example
  • Consume one to two cups of legumes daily (especially lentils)
  • Add in one to two tablespoons of blackstrap molasses daily
  • Premenopausal women may need a supplement

Omega-3 Fats (EPA/DHA)

  • Consider eating bone-in canned fish like sardines and salmon (pescetarian)
  • Supplement with Extra Virgin Cod Liver Oil or Vegan Omega-3s

Vitamin A

  • Consider supplementing with vitamin A from Extra Virgin Cod Liver Oil (pescetarian)
  • Eat plenty of red, orange, yellow, and green plant foods
  • Do not supplement with beta-carotene

Vitamin D

  • Get 30 minutes of sun exposure daily
  • Supplement in winter with 2,000 IU vitamin D3

Zinc

  • Eat sesame seeds, pumpkin seeds, lentils, chickpeas, and cashews
  • Consider supplementing with 15 mg daily

 

 

VEGANS 

Vitamin B12


  • Supplement with 1,000 mcg (1 mg) of sublingual methylcobalamin

Calcium

  • Eat two to three cups of leafy green vegetables daily, such as collards, turnip 
greens, kale, broccoli, or bok choy (300 to 500 mg)
  • Add in one to two tablespoons of blackstrap molasses daily (135 to 270 mg)
  • Snack on figs (1⁄2 cup contains 120 mg calcium)

Iron

  • Eat iron-rich plant foods
  • Chard, collard greens, spinach, pumpkin, squash, pine nuts, pistachios, sunflower seeds, cashews, unhulled sesame seeds, white potatoes, chocolate
  • Consume vitamin C-rich foods paired with non-heme iron-rich plant foods
; Spinach & lemon juice, lentils & tomatoes, kale & sweet potato, for example
  • Consume one to two cups of legumes daily (especially lentils)
  • Add in one to two tablespoons of blackstrap molasses daily
  • Premenopausal women may need a supplement

Omega-3 Fats (EPA/DHA)


  • Supplement with Vegan Omega-3s

Vitamin A

  • Eat plenty of red, orange, yellow, and green plant foods
  • Do not supplement with beta-carotene

Vitamin D

  • Get 30 minutes of sun exposure daily
  • Supplement in winter with 2,000 IU vitamin D3

Zinc

  • Eat sesame seeds, pumpkin seeds, lentils, chickpeas, and cashews
  • Consider supplementing with 15 mg daily

 

 

Members

Recent Posts

What a CIRS Eye Test Reveals About Your Health

Is CIRS an Autoimmune Disease?

What does Lyme Disease Fatigue Feel Like?

Leave a Reply

Your email address will not be published. Required fields are marked *

We have Canada’s only certified Shoemaker Protocol practitioners!

Book a complimentary call with one of our certified Shoemaker Protocol practitioners now!

Book here

Our Most Popular Articles

 

  • The CIRS Treatment Protocol Explained?
  • What are the symptoms of CIRS?
  • What is CIRS?
  • Is CIRS a real disease? 
  • The Link Between Mold & Fibromyalgia
  • How do you get rid of CIRS?
  • Is Your Headache Caused by Mold Sickness?
  • Is CIRS contagious?
  • CIRS for friends & family

Recent Posts

  • What a CIRS Eye Test Reveals About Your Health
  • Is CIRS an Autoimmune Disease?
  • What does Lyme Disease Fatigue Feel Like?

Our Practitioners

Eve Paraschuk, MSW, RSW
Jane Prescot, FMCHC
Mark Volmer, R.Ac., FMP
Sheena Huculak, RHN
Steph Perryman, RMT

CIRS Treatment

What is CIRS?
How does Flourish treat CIRS?
The Shoemaker Protocol explained

  • Email
  • Facebook
  • Instagram
  • Medium

Specialties

Chronic Fatigue Syndrome
CIRS Treatment

 

Privacy Policy

© 2022 Flourish Clinic
Sitemap - SEO and Website by Plaid Interactive