A Gujarati friend of mine g-chatted me from work informing me that she was “deficient in everything.” “Deficient in what?” I asked. She wasn’t sure of what her body was lacking in, so I went on and asked if she’s “deficient in iron and B12?”
“Yes and yes,” she said.
Since I am a nutritionist by trade, this conversation not only upset me because my best friend of 21 years never told me that she was having some preventable nutrition problems, but it also inspired me to make a list of ways to stay healthy on a vegetarian diet.
(1) Protein – Animal proteins are more bio-available and easily digested than vegetarian proteins. Thus, if you are vegetarian, make sure you are eating legumes, nuts or soy with every meal, to make sure you are getting in enough protein. If you are only eating vegetarian sources, you need a greater quantity of protein rich foods.
(2) Legumes – Includes lentils (daal), black beans, kidney beans and navy beans. Animal products are the only sources of complete proteins. What does this mean? Since amino acids make up proteins and there are 20 amino acids in total, a complete sources of protein comes from only animal products. Animal products have all the amino acids needed for the human body to function properly. Eating legumes only do not. Therefore, any legume or bean needs to be paired with food from the grain group, such as rice or bread, in order to form a complete protein.
(3) Dairy and/or eggs – For vegetarians, dairy and eggs are the only way to include vitamin B12 in their diet. Vitamin B12 is only found in animal products and is used in the body to create proteins and red blood cells. If you are a vegetarian who includes dairy or eggs in your diet, make sure you are getting these types of foods at least a few times a week to make sure that you are retaining some Vitamin B12. Dairy and eggs are also a great source of protein, so including these in your diet can help make sure you are getting enough protein as well!
(4) Iron – Iron is a common deficiency amongst vegetarians because iron is found in many animal products (excluding dairy). To make sure you are getting enough iron with a vegetarian diet, make sure you are eating legumes, nuts and eggs. These foods should be paired with vitamin C rich foods to aid in absorption (such as lemon, oranges, broccoli and other fruits and vegetables). Iron rich foods should not be eaten with calcium rich foods (like milk) because calcium can block iron absorption. Try to drink your milk or eat your yogurt between meals for vitamin B12 and make sure you are getting some other sources of vegetarian proteins at mealtime.
(5) Vitamin B12 supplements for vegans. Vegans often form deficiencies in Vitamin B12. If you have a completely vegan diet, you must supplement it with vitamin B12 supplements or you will develop a deficiency. Some symptoms of Vitamin B12 deficiency are weakness, tiredness, light-headedness, rapid heartbeat and breathing, pale skin, sore tongue, easy bruising or bleeding, including bleeding gums, stomach upset, weight loss, diarrhea or constipation. If a Vitamin B12 deficiency is not corrected, it can damage nerve cells and lead to permanent changes.
This is an ideal example of a vegetarian plate that consists of bhaigan bharta, cabbage, squash and rice. Photo Credit: Prat Panda
Example of a Balanced Vegetarian Indian Plate:
(This is a good example of what I would eat at my Oriya household)
“Take what you want//Take everything” reflects on a time with my partner and our cat, Layla. It’s a retelling of the chaotic night I adopted her. I didn’t know why Layla hid from me. When I chased her around, it scared her more. “Take what you want//Take everything” juxtaposes our first night, filled with misunderstanding, with the rest of the time we spent together. My fond memories call back to the loving moments Layla and I shared.
Such memories defined us; they reverberated in my partnership. I wonder if my partner, like Layla, only remembers her fear of me, over our shared moments of love. The title, a Kanye West lyric, is an acknowledgment that their happiness together–without me–destroyed my sense of self. When I see their photos, I wonder if I can see myself reflected in their eyes. I wonder if they still keep kind moments of our time together.
I remember when she would look at me from behind a laundry basket.
A small simple cat with green owl eyes. She was afraid of her new home and its owner. Shit, I remember the night I got her, she hid under my bed, in the middle just out of my reach for maybe 6 hours, watching me. She didn’t eat anything the entire day. When the night fell I was afraid she’d starve or come out and attack me. I was just scared. I didn’t have a childhood pet, I’m not white, I didn’t know what to do. I picked up the whole bed and yelled that she needed to move. I chased her into the closet with a vacuum cleaner. When she ran in, I called my lover and yelled to her that she wasn’t helping enough, she needed to be there to help me. That was our first day together, me and that cat. No one will ever have that memory but me and maybe her.
It was during Ramadan, my first year fasting.
Our problems had already begun by then. Enough so that I decided to fast and show retribution. I’d try to change into a more patient and understanding self. Like the Prophet (SAW) I guess. To become someone that my lover could feel safe around. Somehow, getting a cat felt like it fit into that picture. I’d be a cat dad, you know, gentle. We’d raise her. I’d fast and become New Again. Maybe I’d wrap an inked tasbih around myself and show I’m a man of God.
I don’t know how a cat remembers fear any more than I know how a lover does.
I know her body stored it. My cat’s must have stored it too. That first night, I wish I could tell her that I was afraid too. It doesn’t make sense that I was afraid really — I’m bigger, more threatening. We don’t speak the same language anyway, so how could I ever tell her? She learned to trust me though, in her own way. Her small bean paws would press on my chest in the mornings. She’d meow to berate me for locking her out some nights, or when I was away from home too long.
She lives with my lover now. They share photos with me, they’re happy together.
I saw my lover once, it was on 55th and 7th, Broadway shined blue performance lights over us. She wore a red sacral dress. She said her mental health has never been better. I think she was trying to tell me that she’s doing well, because she knows I care for her. I don’t think she was trying to say she’s happier without me. We don’t speak the same language. I actually think they are happier with just each other. And I loved them both, so it hurts. Sometimes, not all the time. And it doesn’t always hurt that bad. Other times it does get pretty bad, though. I probably owe it to myself to say that.
I look back at the photos, the ones of our life together, and the ones of their new life.
Two green owl eyes, and two brown moonlit eyes. I look for myself in them.
NAKED: The Honest Musings of 2 Brown Women was born in the autumn of 2018, when Mimi Mutesa and Selvi M. Bunce began sharing their poetry collections. It was scary, beautiful, and terrifying when they decided to trust each other with their most intimate thoughts. Not only did they feel relieved after doing so, but Selvi and Mimi also felt more seen as women of color. They embarked on their publication journey, so others may feel as seen as they did on that fateful autumn.
“Ingrown Hair” deals with the themes of societal and family pressures that are reflected throughout NAKED. Mimi and Selvi have always written for themselves. They see poetry as an outlet, and their poems exemplify their personal frustration and vulnerability. “Ingrown Hair” speaks to Selvi’s experience with the societal pressures of South Asian women, such as getting married, being a good wife, becoming a good mother, and leading a certain kind of life.
There is something strange beneath my skin
telling me to build a house,
make a home,
mother children.
I am not sure how to reconcile it.
My mother was strong
and a mother after all.
My philosophy has been to spend my time
on myself and the world.
I have always thought
I could simply address the thing under my skin
when it finally crawled out.
But when my family starts guessing
who will get married first, and my father
has been saving wedding money for years,
I begin to wonder
if I will have to pluck it out.
The opinions expressed by the guest writer/blogger and those providing comments are theirs alone and do not necessarily reflect the opinions of Brown Girl Magazine, Inc., or any employee thereof. Brown Girl Magazine is not responsible for the accuracy of any of the information supplied by the guest writer/bloggers. This work is the opinion of the blogger. It is not the intention of Brown Girl Magazine to malign any religion, ethnic group, club, organization, company, or individual. If you’d like to submit a guest post, please follow the guidelines we’ve set forth here.
February 1, 2023March 7, 2023 3min readBy Varsha Panikar
Photo Courtesy of Varsha Panikar
“After so Long” is a poetry film created for Simha’s EP, which is streaming on Spotify, Apple Music and Amazon Music. The poem was collaboratively written by Simha, a U.S. native, and Jae, who is based in India, during the 2020 lockdown. “After so Long” was recited by Simha and their parents. In 2022, I directed and produced the film through my studio, Star Hopper. “After so Long” premiered on Nowness Asia in March 2022.
This film is a worldwide collaboration among trans and queer south-Asian artists from the United States, India and Canada. It was recorded, shot and filmed during the lockdown of 2020 and 2021.
Jae:
Awake at 10 am but out of bed at noon,
I want to be here where I lose myself in these sheets
Glancing through half-shut eyes
At the gold pressing past my window
The glimmer remarks on the ledge of my bed
But the voices are so loud
Like dust collecting in the corner of my room
I am unaware to why I’m still here
With the chilling doubt of the breeze…
I’m swept into lucidity After so long
Dad:
Mil rahi hoon mein aaj iske saang barso baad,
(Today, I’ll be meeting them after so long)
Koi paata nahi diya tune
(But with no destination sight,)
Kya karu?
(What should I do?)
Kaha jau?
(Where should I go?)
Shayad agar mein chalne lagoon,
(Perhaps, if I keep walking)
Inn yaadon ki safar mein
(Down this road of memories)
Mujhe samajh mein ayega,
(I will find out)
Yeh rasta kahaan jayega,
(Where this road leads)
Inn aari tedhi pakadandiyon pe baarte hi jaana hai,
(Through the twists and turns of this winding roads, I must keep going on)
Mujhe mil na hain aaj uske saath,
(I wish to meet them today)
Barso baad.
(After so long)
Simha:
I feel like I’m retracing my footsteps
From these concrete stretches
To broken cement walls
Chips and cracks forge their way for new designs
I see the old abandoned buildings
That once held the warmth of bodies
Now just hold memories
Supporting the nature’s resilience
In vines and moss
After so long
Mom:
Dhoondli shishe mein jaaga leli hai
(These isty mirrors have offered refuge)
Bikhri hui laatao ne,
(To these scattered vines)
Zameen pe uchi ghaas pe
(Amidst the tall grass stretching from the ground)
Lehrati kamsan kaliyaa
(The swaying little buds)
Bheeni bheeni khushboo bikhereti
(Spreading honeysuckle scent through the air)
Phir wahi mausam,
(I lose myself in reminiscing, the same season)
Wahi dil,
(The same heart)
Baarso baad.
(After so long)
Phir bhi mein chal rahi hoon aaj
(Still, I keep carrying on today)
Khudko khudse milane ke liye
(In the pursuit of my higher self)
Inn galiyo se guzarna hain aaj
(I must pass through these streets today)
Chaalte chaale jaana hai aaj
(I must keep going on today)
Kabhi hum milenge kisi mor paar
(Someday, we’ll meet again, somewhere on this road)
barso baad
(After so long)
Kabhi hum milenge kisi mor pe
(Someday, we’ll meet again, somewhere on this road)
barso baad
(After so long)
The opinions expressed by the guest writer/blogger and those providing comments are theirs alone and do not necessarily reflect the opinions of Brown Girl Magazine, Inc., or any employee thereof. Brown Girl Magazine is not responsible for the accuracy of any of the information supplied by the guest writer/bloggers. This work is the opinion of the blogger. It is not the intention of Brown Girl Magazine to malign any religion, ethnic group, club, organization, company, or individual. If you’d like to submit a guest post, please follow the guidelines we’ve set forth here.
