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Enza Ward, Registered Holistic Nutritionist

Enza Ward is the creator of Senzable Health. She is a Natural Health Coach, Educator and Wellness Speaker who is very passionate about healthy food and holistic living. Though she does eat meat and doesn’t consider herself a vegetarian, she tries to eat exclusively organic meat and limits her meat intake.

This is something that Holistic Nutritionist, Stacey Deering agrees with and also emphasizes that you must know where your food comes from.

“Yes I do believe meat is healthy if you know where it comes from. I suggest grass-fed, grass-finished meat that has been raised in a sustainable environment. I do not believe in meat that has been treated with antibiotics or hormones,” she says. “Free range chicken or turkey versus caged. Organic, free range eggs versus free run or conventional. Wild caught fish and seafood versus farmed. Know the source, get to know your farmer, make sure they have been humanely raised and fed a natural diet.”

As  a Registered Holistic Nutritionist, Enza Ward, explains some of the reasons why people may choose to eat meat and some of the reasons why people may choose not to.


Enza Ward says many foods can have the same value as meat. Though she is not a vegetarian herself, she limits meat intake and says people need to really understand what they are putting into their bodies, meat or not. Photo by: Jasmine Han

Replacing unhealthy food with healthy food

By: Jasmine Han

Sitting down with Enza Ward, a registered holistic nutritionist, we find out all about healthy food options for vegetarians.

Ward has a passion for learning all about food and how eating nutrient-rich food can help you feel better.

“The food we eat ultimately builds are body, our organs, our skin, our tissue, by doing that it also impacts our thoughts and the energy that we have,” Ward says.

Being a nutritionist, Ward knows the controversies around eating meat.

“Red meat and meat in general is one of the most controversial foods in the history of nutrition,” Ward says. “Some of these controversies involve health, the environment and livestock industries creating greenhouse gases, compassion for animals and how they are treated, religious beliefs and the dislike of meat.”

Ward also shared how there has been observational studies done that show a correlation between eating meat and certain diseases.

“The effects of red meat on health have been intensively studied and several observational studies show that red meat eaters may be at a higher risk of heart disease and cancer, among other diseases,” Ward says.

Supplementing your diet when you choose to eat a vegetarian diet can be intimidating at first. But doing a little research into what to supplement and where can go a long way.

“The key to a healthy vegetarian diet is to enjoy a variety of foods,” Ward says. “A little planning can go a long way.”

Some of the things that Ward says to pay special attention to are protein, vitamin B-12, omega 3 fatty acids, iron, iodine and calcium.

“You can get a sufficient amount of protein from plant-based foods,” Ward says. “So legumes, lentils, nuts, seeds and sprouted whole grains or super foods like chia seeds, hemp seeds, and Spirulina are all good ways to make sure you are meeting your protein needs.”

For vegetarians who don’t eat fish Ward says, “you may want to consider fortified products or supplements or both. [But] diet-wise, walnuts, ground flaxseeds and hemp seeds are good sources of essential fatty acids.”

Ward explains that iron is a crucial component of red blood cells and says, “dried beans and peas, lentils, sprouted whole grain products, dark leafy green vegetables and dried fruit are good sources. To help your body better absorb this iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli at the same time as you’re eating iron-containing food.”

To help your body with iodine, which Ward says is “a component in thyroid hormones, which helps regulate metabolism, growth and function of key organs, include seaweed products like dulse, kelp and wakame in your diet.”

And to ensure enough calcium intake Ward says to “look for dark green vegetables such as kale, turnip and collard green and broccoli. Organic tofu and tempeh are other options.”


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