Vegetarian in Dominica

promoting vegetarian and vegan lifestyles in Dominica for over 15 years

Natural Livity Rastaurant Portsmouth

Posted by Trudy Prevost on October 20, 2016

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Omega 3’s

Posted by Trudy Prevost on July 24, 2016

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 24, 2016

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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Factory Farmed Chicken

Posted by Trudy Prevost on July 12, 2016

Factory Farming Chicken

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The newest Oxford study on a vegetarian lifestyle

Posted by Trudy Prevost on March 24, 2016

The Oxford Vegetarian Study is a prospective study of 6000 vegetarians and 5000 nonvegetarian control subjects recruited in the United Kingdom between 1980 and 1984.

Cross-sectional analyses of study data showed that vegans had lower total- and LDL-cholesterol concentrations than did meat eaters; vegetarians and fish eaters had intermediate and similar values.

Meat and cheese consumption were positively associated, and dietary fiber intake was inversely associated, with total-cholesterol concentration in both men and women.

After 12 years of follow-up, all-cause mortality in the whole cohort was roughly half that in the population of England and Wales (standardized mortality ratio, 0.46; 95% CI, 0.42, 0.51).

After adjusting for smoking, body mass index, and social class, death rates were lower in non-meat-eaters than in meat eaters for each of the mortality endpoints studied [relative risks and 95% CIs: 0.80 (0. 65, 0.99) for all causes of death, 0.72 (0.47, 1.10) for ischemic heart disease, and 0.61 (0.44, 0.84) for all malignant neoplasms].

The Oxford Vegetarian Study


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Eat Local! Eat Healthy! Eat Cassava!

Posted by Trudy Prevost on March 9, 2016

The Yoruba tribe described as having the highest percent chance of twins in the world eat the whole Cassava plant everyday. It is a staple of their diet

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Animals are Sentient Beings

Posted by Trudy Prevost on October 27, 2015

Elephant Community looking after their young!

Elephant Mommy

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Coal Pot Cafe

Posted by Trudy Prevost on October 20, 2015


Coal Pot Café

This restaurant has been consistently providing delicious vegan, vegetarian and fish dishes for many years in Roseau. After over 10 years and many delightful meals I have never been disappointed. Looking back I cannot believe this is the first I have written about it.

I often run out of the house without anything to eat in the morning but I know Coal Pot Café will have whole wheat bakes and everything else I need to enjoy a healthy breakfast away from home.

Hot and tired and still got a lot to do in Roseau? Stop in at Coal Pot for a juice – they often have unsweetened and sweetened local juices – the open air café always offers a cool shady respite.

Need a wholesome healthy homemade fresh that day lunch?

Coal Pot Café!


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Animals use tools

Posted by Trudy Prevost on July 13, 2015

 I grew up considering animals to be “dumb” – less sentient beings than humans – therefore we had the right to control and/or kill and 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.

Monkeys who learn new techniques

Then experts said “OK” primates have some human like tendencies but not the others. Now as we become less and less ignorant of animal behaviour we realize they have a wide range of human like traits.

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.

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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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