Vegetarian in Dominica

promoting vegetarian and vegan lifestyles in Dominica for over 15 years

Omega 3’s

Posted by Trudy Prevost on July 25, 2015

If you are trying to increase the amount of omega-3 essential fatty acids in your diet, flax seeds are a good choice. Flax seeds are the richest commonly available seed source of alpha-linolenic acid (plant-source omega-3’s). If you eat whole flax seed rather than flax seed oil, you get the whole seed package: protein, fiber, minerals and phytochemicals along with the omega-3s.

100 grams of flax seeds yields about:
35 grams of fat (60% omega-3 polyunsaturated, 18% monounsaturated, 10% saturated)
26 grams of protein
26 grams of fiber (14 grams insoluble, 12 grams soluble)
4 grams of minerals
9 grams of water

Flax seeds are also probably the best food source of the phytochemical lignan, (not to be confused with lignins, a type of fiber.) Flax contains 100 times the concentration of lignan as wheat bran, the next best source. This phytochemical is believed to have anti-bacterial, anti-fungal, anti-viral and anti-cancer properties.

Unless you do something to break the hard outer coating of the flax seeds, they may pass through undigested. You can whirl them in a blender for a few seconds to break them into rough pieces, or mash them with a mortar and pestle. Or grind them into a meal with a coffee mill or spice grinder.

Omega-3s are the least stable of the fatty acids, so the oil turns rancid quickly if it is exposed to heat, light or air. Grind the seeds shortly before you eat them, and store any surplus in the refrigerator. Sprinkle your seeds on cereal, into salads or any other food. They have very little flavor and just a bit of crunch. If they taste unpleasant, they’re rancid and you need a new batch. (Rancid flax seeds or flax seed oil will smell like paint thinner).

Caution: Do not eat more than three or four tablespoons of raw flax seeds a day (we think one or two is plenty). They contain cyanogen which is harmless in small amounts, but in large amounts could act to keep your thyroid from absorbing enough iodine. Cyanogen is rendered inactive by cooking. Add some flax seeds to a healthy diet full of vegetables, fruits, beans, whole grains and other seeds. Don’t go overboard and eat them by the cupful! That applies to all foods — don’t eat huge amounts of any single food, no matter how beneficial it’s supposed to be. A healthful diet is a varied diet.

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Eating for Arthritis

Posted by Trudy Prevost on July 25, 2015

Diet. The Mediterranean diet consists primarily of fish, fruit, vegetables, cereals, and beans and contains less red meat and dairy products than Western diets. In a recent study of Rheumatoid arthritis patients, those consuming the Mediterranean diet had a statistically significant 56 percent decrease in disease activity.

3. Omega 3 Oils. The research is solid. We have a preponderance of Omega 6 oils, which we do need, from polyunsaturated oils, such as olive and canola. Saturated fats from meat contribute to inflammation. You can reduce inflammation by reducing or eliminating saturated fats in the diet. By increasing Omega 3 oils from fish or algae sources, we can alter the balance of our body’s chemistry to reduce inflammation.

4. Repair your Gut. Having healthy intestines makes sure that the primary part of your immune system is working properly. Allergies, antibiotics and a lack of healthy bacteria called probiotics can alter the integrity of the gut lining. A poor gut integrity allows substances, such as allergens and other inflammatory substances to pass through the gut into the blood, which can affect our health systemically. Eating fermented foods, such as sauerkraut and yogurt helps to establish a healthy intestinal environment.

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Animals use tools

Posted by Trudy Prevost on July 13, 2015

 I grew up considering animals were “dumb” less sentient beings than humans therefore we had the right to control and/or eat them. They were not considered to have personalities; use tools or  have the capacity to build relationships.

Then Jane Goodall published a book in 1963 after years of observing chimpanzees in a national park in Tanzania. Due to the fact that she was NOT formally trained; she was open to a whole new aspect of animal study that experts of the day did believe existed. She observed  “close, supportive, affectionate social bonds” within families and communities of the chimpanzees she studied. She also observed behaviours such as hugs, kisses, pats on the back and even tickling. She saw that chimpanzees like humans each have a unique, individual personality, and  are capable of rational thought and emotions like joy and sorrow.  She also recorded their use of tools.

Then experts said “OK” primates have some human like tendencies but not the others.

Recently an animal behaviour scientist in Australia decided to observe cows and see if they used tools. He observed various breeds of beef cattle at pasture on a variety of properties with a mind open to new aspects of animal study. He found they spend about 3% of their day grooming and preening themselves, even in the absence of parasites. They mainly use their tongues and hind hooves to groom the rear end of their bodies, but they also use inanimate objects like trees, branches, fence posts and stumps to get at areas they can’t reach. They’ll walk up to fallen tree limbs which have protruding branches and groom around their eyes,”. He concludes. “So they’re making very finely controlled motor movements to groom around sensitive parts of their body.”

The definition of tool use conventionally relies on an ability to hold and manipulate objects “These are animals that can’t pick things up and manipulate them, but nonetheless they are making decisions about what they are going to use to groom their bodies,” he says. “I’m postulating this could redefine our idea of tool use.

Kilgour compared grooming behaviour of beef cattle with undomesticated, but related, species including bison, water buffalo, banteng and eland. He found similar grooming patterns.

This suggests an evolutionary purpose for grooming, Kilgour says. For example, maintaining the integrity of their coat may protect against invasion by parasites, bacteria or grass seeds.

“If you find this behaviour occurs in closely related species you can say this confers some survival advantage on animals, therefore it’s a necessary behaviour,” he says.

“So in production systems, like feedlots, where we try to stop animals grooming because we don’t want to push the fence posts over, we may be thwarting what is a valuable natural behaviour.”

He says attempts to prevent grooming may therefore be misguided and a denial of the animal’s right to express normal behaviour, one of the central elements of animal welfare.

Common sense makes me know I would not be healthy if I lived under these conditions which are the very conditions we are

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Posted by Trudy Prevost on July 12, 2015


Factory Farming Chicken

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Eating Less Meat to Reduce Osteoporosis Risk

Posted by Trudy Prevost on March 22, 2015

In the 1970’s a Physician in Toronto who promoted healthy lifestyles had a workshop on Osteoporosis. It was mind blowing for me.

I found out that the following things contribute to osteoporosis:

High levels of red meat in the diet.

Regular consumption of soda pop such as coke.

Lack of exercise – weight bearing exercise is needed to increase bone density.

Tobacco smoking is related to bone loss.

Alcohol consumption

Caffine consumption

Studies are proving we don’t need to drink milk every day to have strong bones; we can get our calcium in other ways

They have found vegan Tibetian nuns whose bones are very strong and now

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Vegans have 5 times less chance of having twins

Posted by Trudy Prevost on December 27, 2014

In 2006 a study was released on dietary factors and the incidence of twins.

To me it was interesting to note that the results of this study would be completely different just 20 years ago before the wide spread use of BGH.

It is also interesting to note that Canada and the EU do not allow BGH. Canada considers the devastating effects of BGH on the cattle makes it abusive.

This study worked with 3 groups of women – vegans; vegetarians and omnivores. They wanted to research factors on the cause of twins.

OBJECTIVE: To evaluate the possible biochemical effect of diet and heredity on the rates of monozygotic and dizygotic twinning.

RESULTS: Vegan women, who exclude dairy products from their diets, have a twinning rate which is one-fifth that of vegetarians and omnivores.

CONCLUSION: The results reported here support the proposed IGF model of dizygotic twinning. Genotypes favoring elevated IGF and diets including dairy products, especially in areas where growth hormone is given to cattle, appear to enhance the chances of multiple pregnancies due to ovarian stimulation.

I must wonder what else is a steady diet of growth hormones doing to our bodies?


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Zion Train Express presents Nature Island Rootz Party Thursdays

Posted by Trudy Prevost on November 27, 2014



Thursday Nights at Harlem Plaza

“…..rocking to the sweet sounds of DJ Yardee the Rootz man Specialist…..great Hightal food..good friends .and just niceness all around….one love family see you there choooo choooo” ~ Nellie Shtarre


The food is delicious fresh healthy  vegan/vegetarian natural food based. The music is conscious reggae. Airy open venue in Newtown; child friendly; dance to your hearts content.

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“If slaughterhouses had glass walls everyone would be vegetarian.”

Posted by Trudy Prevost on September 25, 2014

Paul McCartney narrates powerful documentary about factory farmed animals and how we can help animals and the environment by adopting a plant-based diet.



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Processed meat – killer food

Posted by Trudy Prevost on June 21, 2014

We have talked about all these concepts in the past but somehow the visual has more impact


15 Horrifying facts about processed meat


If you see advertisements after this post they are put there by word press because I cannot afford the paid blog website. This is a new; make more money program that did not exist when I started blogging.

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Posted by Trudy Prevost on May 17, 2014

It is always exciting to see these fruits come into season; they are like this natural sweet candy fruit.

Also called naseberry

The naseberry is native to Central America and the Caribbean. The Indians of Mexico originally called the tree ‘sapodilla’, a name that is retained in many parts of the region. The fruit is round in shape and has a reddish brown skin. When ripe, the fleshy pulp may be eaten or used to make custard and ice-cream. The early Indians chewed the rubbery sap of the tree, which they called ‘chicle’ and it was this – with the addition of massive amounts of sugar – that New Yorker Thomas Adams managed to make into successful commercial product – chewing gum.

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