Vegetarian in Dominica

promoting plant based diets in Dominica for over 20 years

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    "Physicians should consider recommending a plant-based diet to all their patients, especially those with high blood pressure, diabetes, cardiovascular disease, or obesity." Philip J Tuso, MD; Mohamed H Ismail, MD; Benjamin P Ha, MD; Carole Bartolotto, MA, RD;
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Abdominal Fat – it is different

Posted by Trudy Prevost on May 30, 2018

Omega-3s like DHA and EPA in fish oil and other sources can lower triglycerides, a type of fat in your blood. But to lower high triglyceride levels you need 2-4 grams of DHA/EPA a day.

You’d have to take a lot of fish oil supplements to get that amount. And you can’t be sure how many omega-3s are actually in a supplement, because the FDA doesn’t regulate them as closely.

You have a couple of options, both of which involve your doctor. You can take high doses of non-prescription fish oil under your doctor’s care. Or there are prescription medicines available with high doses of fish oil.

If you don’t have high triglycerides? Find a favorite fish to eat!


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Eat Local; Eat Healthy; Eat Sweet Potatoes

Posted by Trudy Prevost on January 4, 2018


In the Philippines, Sweet potato tops or tendrils abound and figure in many of their native dishes. Known locally as “Talbos ng Kamote” (Scientific name: Ipomoea Batatas), Filipinos have learned to cook this lowly vegetable in a variety of ways, too many to mention, the usual being simply steamed by placing them on top of steeping rice and eaten with some salty dip. It can be one of the ingredients in ‘sinigang’ or even ‘bulanglang’, both being vegetable stews containing different ingredients, depending on how well they blend with each other, the former being soured by an agent, usually tamarind. As the planting vegetable of choice, sweet potato grows in many families’ backyards, open lots and is also readily available at any public market.

It is not even difficult to grow and cultivate, all one needs to do is to stick a stalk into the ground, and it grows. It is a vine, which most people just allow to crawl on the ground. I suspect it can grow on trellises too, as I have seen its cousin, the purple yam do.  A few weeks later, the tendrils are available for picking, or if you choose to leave it be, the roots will start growing as sweet potato tubers, ready to be pulled from the ground to be eaten. Sweet Potato grows continuously all throughout the year, but does tend to become more  prolific during the rainy or wet season;

Apart from being tasty, this simple vegetable is packed with nutrition, being the only vegetable with Iodine, a common substance found in seafood. It also contains vitamin A, C and Calcium; In the Philippines, it is widely believed that lactating mothers fed sweet potato tops improve their breast milk production. In fact, it is now a major ingredient of a commercially available food supplement drink in the Philippines. It is also a folk remedy which is used to treat diarrhea and dizziness;

Here is a simple recipe for Sweet Potato tendrils which is easy to prepare and which can be eaten any day, preferably with some nutritious organic brown rice, which also contains a lot of Vitamin B.

Sweet Potato Tops a la Kuwago

• Dash of Asafetida
• 1 Tbsp of Olive Oil
• 1 Tsp of Mustard Seeds
• 4 pcs potatoes, peeled and diced into ½ inch squares
• 4 or more large Tomatoes, diced finely or 1 small can crushed tomatoes
• 3 cups of Water, Vegetable Stock or Rice Washing
• 1 large bunch of Sweet Potato Tops, hard stems removed and washed
• Dash of Cumin Powder
• Sea Salt or Bragg’s Liquid Aminos, to taste

In a deep pot, preferably die cast iron, heat the oil and add the mustard seeds. Fry them until they start to pop. Add the asafetida. Add the cumin. Add the potatoes and stir fry them until the outer parts start to change color. Add and sauté the tomatoes until they become tender. Add the water and allow it to boil. Add your sea salt or Bragg’s. Add the Sweet potato tops. Continue to boil, around 5 minutes, until the potatoes are tender enough, mixing them once or twice to ensure that all the ingredients are cooked evenly. Serve warm.

Enjoy your meal, savor the nourishment, stay healthy and keep your Light shining bright!

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Plants are Sentient Beings – The Secret Life of Plants

Posted by Trudy Prevost on September 1, 2017

I can’t conceive the nucleus of all
Begins inside a tiny seed
And what we think as insignificant
Provides the purest air we breathe” ~ Stevie Wonder; The Secret Life of Plants



I first really started to consider the fact that plants are sentient beings just the same as humans and animals are when I read The Secret Life of Plants.

To me it was just a natural progression as I studied plant and animal life – to live close to or study in depth any plant or animal we have to see they are making decisions.

Then a documentary was released in the 1970’s with the music of Stevie Wonder which took the subject to an even deeper level.

Scientists have been looking at the responses and inner workings of plants for centuries.

The book and the documentary both mentioned the works of Jagadish Chandra Bose (1858 to 1937) a pioneer in the field of biophysics who measured plant response to various stimuli with a machine of his invention called a crescograph, His books include Response in the Living and Non-Living (1902) and The Nervous Mechanism of Plants (1926).

They also mention Corentin Louis Kervran and his studies on Biological Transmutation in plants.

George Washington Carver

The studies were guided by Cleveland Baxter (a polygraph expert within the law enforcement field) they did used a polygraph

At the time the book was ridiculed by scientists for promoting absurd pseudoscientific claims but interestingly recent studies are backing up the some of the simple science behind “The Secret Life of Plants“.

A study released in 2007 says plants react to caregivers according to their behaviors and plants can communicate with each other when danger is nearby – just like the scientists found in The Secret Life of Plants.

Plants can sense danger – a 2007 study in the journal Oecologia found ” Plants respond to leaf vibrations caused by insect herbivore chewing.”

A new study released in June of 2017 in from a UK University says “plants have brains”.

Scientists at the University of Birmingham has revealed a group of cells that function as a ‘brain’ for plant embryos capable of assessing environmental conditions and dictating when seeds will germinate.This study looked at the mechanisms used by the seed to trigger.

According to the study experts –

“These seed “brains” don’t have traditional grey matter but they do use the same architecture for information-processing as our brains do, interpreting a cascade of hormone signals to decide when to germinate.”

“Plants are just like humans in the sense that they have to think and make decisions the same way we do.”


Plants are sentient (able to perceive or feel things) beings.

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Plants are Sentient Beings – they have brains too

Posted by Trudy Prevost on July 29, 2017

“It is hardly an exaggeration to say that the tip of the radicle . . . having the power of directing the movements of the adjoining parts, acts like the brain of one of the lower animals; the brain being seated within the anterior end of the body, receiving impressions from the sense organs and directing the several movements.” ~ 1880; Charles Darwin; The Power of Movement in Plants

As a teacher I love to incorporate plants and plant science experiments in my classroom.

By exposing children to a day to day relationship with plants they can clearly see they are making decisions based on the climate they are grown in.

We note their positioning – it is easy to see how they clearly move their bodies around to be able to bask in the best sunlight. We watch the roots of red beans change direction according to where the main source of light is coming from. We observe prayer plants and 1 o clock plants adjust their rhythms to match certain times in the day; what time of day they have light and the length of the daylight hours.

Not all the crucial decisions a plant makes are easy to observe – such as when to sprout which their survival depends on.

Plants change their growth and reproduction rates when over crowded  or when a competing or a companion plant is introduced nearby.

A study released in 2007 says plants react to caregivers according to their behaviors and plants can communicate with each other when danger is nearby – just like the scientists found in The Secret Life of Plants.

A series of studies from the University of Missouri published in the journal Oecologia showed that plants respond to herbivore-generated vibrations in a selective and ecologically meaningful way actually discriminating between the vibrations caused by chewing and those caused by wind or insect song.

A new study released in June of 2017 in from a UK University says “plants have brains”.

Scientists at the University of Birmingham has revealed a group of cells that function as a ‘brain’ for plant embryos capable of assessing environmental conditions and dictating when seeds will germinate.This study looked at the mechanisms used by the seed to trigger this germination.

According to them these seed “brains” don’t have traditional grey matter but they do use the same architecture for information-processing as our brains do, interpreting a cascade of hormone signals to decide when to germinate, the study found.

“Plants are just like humans in the sense that they have to think and make decisions the same way we do,” said study co-author George Bassel, a plant biologist at the university.‘brain’.aspx

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Plant Based Proteins in the Caribbean

Posted by Trudy Prevost on July 3, 2017


The question I am asked most frequently when I say I am a vegetarian is “How do you get your protein? After more than 40 years of eating a plant based diet I have never felt protein deprived nor have I met anyone who was diagnosed as such.



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Gut Bacteria and the Lacto Ovo Vegetarian Diet

Posted by Trudy Prevost on April 14, 2017

Traditionally the Lacto Ovo Vegetarian Diet has been promoted by yoga experts as the most healthy, non-violent, energy building, mind clearing diet you can adapt within the Yoga Lifestyle.

Rainbow Yoga Wellness promotes the fact there is no single healthy diet right for everyone but our research bias is towards the Lacto Ovo Vegetarian Diet.

For optimum wellness and health everyone has to find their own nutrient dense diet suitable for their bodies and perhaps as importantly their environments.

The more I study Health and Wellness the more I realize that gut health has far reaching ramifications on quality of life.

My decision to be a vegetarain did not evolve from this realization but my gut health improved. I went from being frequently constipated; often going through painful stomach cramps before being able to void to effortless healthy bowel movements daily. All the while I was eating dairy products with a plant based diet.

A study released in February 2017 by the Pharmaceutical Sciences Department of a well known University in Italy analyzed the fecal microbiota and gut toxicology of 29 healthy volunteers, from all over Italy.  The goal was to describe the impact of  diet regimes on the composition of fecal populations.

Research has shown that chronic intestinal diseases, such as irritable bowel syndrome, inflammatory bowel disease, Crohn’s disease, and colorectal cancer (CRC), have genetic, immunological, metabolic and a range of other causes …..

….. but it also indicates that lifestyle and dietary habits may also have an important role in their origin and progression.

They looked at 3 different diets: Lacto Ovo Vegetarian (consume plants; dairy products and eggs); Vegan (consume plants only); and Omnivore (consume plants; dairy products; eggs and animals).

There were interesting differences in the genotoxicity, cytotoxicity and bacterial composition of the feces of the 3 different diets.

Cytotoxicity – is the quality of being toxic to cells.

Genotoxicity – the property of chemical agents that damages the genetic information within a cell causing mutations which may lead to cancer. While genotoxicity is often confused with mutagenicity, all mutagens are genotoxic, whereas not all genotoxic substances are mutagenic. The alteration can have direct or indirect effects on the DNA: the induction of mutations, mistimed event activation, and direct DNA damage leading to mutations. The permanent, heritable changes can affect either somatic cells of the organism or germ cells to be passed on to future generations. ~ Wikipedia

Bacterial Composition – the gut flora – in humans, the gut microbiota has the largest numbers of bacteria and the greatest number of species compared to other areas of the body.

Study Results:

Cytotoxicity: “The lacto-ovo-vegetarian habit, a less restrictive dietary pattern than the vegan one, was particularly effective in lowering the levels of both FW genotoxicity and cytotoxicity. “

Genotoxicity: Our data clearly show that, despite the absence of substantial changes in the viable counts of the fecal bacteria, vegetarian and vegan diets can contribute in reducing the risk of DNA damage, as evaluated by Comet assay. FW genotoxicity of lacto-ovo-vegetarians was significantly lower than that of omnivores and vegans. Interestingly the levels found in vegans were not statistically different from those of omnivores.

Bacterial Composition: The average amount of total anaerobes in lacto-ovo-vegetarians was significantly lower compared to that in vegans and omnivores.

The population counts of corynebacteria and staphylococci in the omnivore group were higher than those of the other groups.

Vegans showed lower levels of bifidobacteria and mesophilic lactobacilli but the findings were not considered to be clinically significant.

Higher Bacteroides–Prevotella levels were found in vegans especially, but also in the lacto-ovo-vegetarian group,  compared to those observed in omnivores.

They concluded that
* the vegetarian diets herein considered, when compared to omnivore dietary habits, even if not showing drastic modifications of the viable fecal bacteria considered, seem able to affect the intestinal ecosystem activities related to fecal genotoxicity and cytotoxicity.
* the findings highlight the important role of the lacto-ovo-vegetarian diet and, to a lesser extent of the vegan one, in reducing FW genotoxicity.
* the results of this study further support the lacto-ovo-vegetarian diet potential role in gut health and in the protection from inflammatory bowel diseases and prevention of colorectal cancer.

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The Vegetarian Diet and Blood Sugar Levels

Posted by Trudy Prevost on April 10, 2017

The Yoga Lifestyle

When I first came to this island it was known for it’s high ratio of centenarians per capita. Most of them had hardly visited a doctor in their 100+ years on earth. When interviewed many said they ate mostly from their farm and fish; little bread and not so much meat.

Then we changed our diet and began consuming higher levels of processed carbohydrates such as white rice; white flour (bread and pasta); yellow cornmeal; and soda pop and our rates of diabetes seemed to rise right along with it.

The numbers on diabetes throughout the world are staggering.

Since 1996, the number of people with diabetes in the UK has risen from 1.4 million to 2.9 million.

In 2005 my Aunt and my mother came to visit – I was so happy to have them finally see my island home.

They really enjoyed their visit. My mom kept saying “my hair will never be the same” and “it’s like another world” as we took her island wide windows open and breezes flowing in.

My aunt was in a wheelchair when they got off the plane and she announced that she was pre diabetic and had to read her blood sugar each day.

They considered everything an adventure so they were very open to eating my vegetarian diet and I made sure they got eggs and fish or meat when they were out.

My aunt announced about the second day she was here that her blood sugar was lowering. I told her that studies had shown a healthy vegetarian diet could affect blood sugar levels.

The next day it was down again and the next until she looked at me and seriously said “I have to tell my doctors about this!”. When it was down yet again the next day she asked me to get her honey as maybe her blood sugar would go too low. I told her usually it stabilizes at a healthy level but I got her the honey anyway.

By just lowering her intake of processed foods and sugar while increasing vegetable and bean intake my Aunts Pre Diabetic blood sugar maintained a healthy level throughout her stay. My Aunt was slightly more active and more stimulated by having so many people in the house – I am sure that was a contributing factor as well.

A balanced vegetarian diet always includes beans and legumes – they are vitamin packed vegetable and a great protein source.

I have always been convinced the higher intake of beans is an intricate part of the health derived from a plant based diet. When raising my children I ensured they had a different kind of bean almost every day. The lack of highly sugared drinks and desserts is also part of the symphony of healing factors in a vegetarian diet and it’s ability to prevent diabetes or manage it.

In the 1980’s when I took a year’s sabbatical to study Vegetarian Cooking in the Caribbean I noted that different to where I grew up – the average main meal here included a serving of beans – whether or not meat and fish were on the menu.

Multiple studies  have shown the relationship between legume or bean intake and diabetes now. The latest – released in March 2017 announced  ‘ legume consumption is inversely associated with type 2 diabetes incidence in adults.’

Another recent study released in April 2017 showed that a healthy lifestyle program or ‘intervention’ which consisted of unlimited amounts of vegetarian food; aerobic, flexibility, and strength exercises (3 hours/day); lectures on health (3 hours/day); massage practice (2 hours/day); and healthy cooking practice (1 hour/day) for 10 days  resulted in not just lower blood sugar levels but also significantly reduced body weight, body mass index, triglyceride, total cholesterol, low-density lipoprotein cholesterol, blood glucose, and the homeostasis model assessment of insulin resistance. At the same time, participants demonstrated increased back muscle, leg muscle, and grip strength; waist and shoulder flexibility; balance; and cardiorespiratory endurance.

Vegetarian Cooking Classes coming soon.




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Mad Cow Disease Update

Posted by Trudy Prevost on April 10, 2017

I remember when

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Abstain from eating meat for earth day

Posted by Trudy Prevost on April 7, 2017

“A whole-food, plant-based diet is centered on whole, unrefined, or minimally refined plants. It’s a diet based on fruits, vegetables, tubers, whole grains, and legumes; and it excludes or minimizes meat (including chicken and fish), dairy products, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil.”

Rainbow Yoga promotes Plant Based Diets

I will never tell anyone what to eat.

I deeply believe each and every person needs to find their own healthy way of eating and I believe it likely changes over a lifetime.

As I have written before I  am a heart vegetarian. I eat what I personally feel good eating in my heart in my soul in my inner being.

I do not feel there is a single ‘healthy’ or ‘sustainable’ diet that everyone should adapt.

I do not feel that my diet is better than anyone else’s. I do feel strongly that my diet  has been the right one for me therefore I share my experiences and research of 40 years on a plant based diet.

This article looks at the environmental aspects of a plant based diet in Dominica.

I feel the unique diet we all mindfully choose to eat must consider the ecological ramifications – as our dietary choices have the potential to deeply touch the environment and societies around us.

A mindful diet prevents the intake of artificial chemicals into ones body and the earth.

In Dominica at this point to my knowledge there is absolutely no meat that is totally organic. All cows; chickens and goats are exposed to antibiotics or hormones at some point in their life.

A mindful diet supports and nourishes the earth in as many ways as possible.

A 2009 study found that 80 percent of Amazon deforestation was linked to cattle farming.

habitat Removale

Factory Farming
factory farming methods are a notorious culprit for water pollution.

Eating meat kills endangered animals. Cows and chickens aren’t the only ones at risk from our society’s carnivorous appetite. Researchers at Florida International University uncovered that meat consumption is the number one cause of species extinction due to habitat removal. Next time you order a burger, think about your furry friend the panda.

Eating meat depletes precious fossil fuels. Forget driving cars. Meat consumption is what takes up the majority of our fossil fuels.  To make matters worse, meat consumption is an inefficient use of these precious fuels. It takes eight times the fossil fuels to produce meat than to produce plant-based proteins.

Most meat is infested with bacteria. Because of our large-scale factory farming practice, the majority of the meat consumed across the country is riddled with bacteria. A 2013 report by the FDA found that of all the meat tested, 81 percent of ground turkey was contaminated with antibiotic-resistant bacteria. Pork chops came in at a gross second, with a 69 percent infestation rate. Ground beef ranked at 55 percent and chicken brought up the rear with 39 percent.

Meat consumption is unsustainable. “Sustainability” has become a major buzz word, from coffee to chocolate and everything in between. Despite the interest in becoming more sustainable, many fail to realize (or choose to ignore) that eating meat is one of the least sustainable things you can do.  The large amount of energy meat production consumes has been shown to contribute to global warming, as well as a loss of important biodiversity, soil erosion, grassland destruction and more.

Meat consumption contributes to world hunger. Wait what? That’s right. While an estimated 56 million acres of land are producing feed for livestock, only 4 million are growing veggies for human consumption. A simple shift could equal much more food for the world population.

Meat contains hormones. Yes; even the local meat contains hormones including chicken. It is in the feed of chickens and if you read the article in this link it has been since 1951. Studies have demonstrated a progressive decrease in the age of onset of puberty in children around the world.  there is a Studies have shown even very small amounts of these hormones can contribute to early pubertyThe European Union has repeatedly stated they want nothing to do with U.S. beef because it is pumped full of harmful, synthetic hormones known to increase risks of breast and prostate cancer.

Its health dangers rival that of cigarette smoke. According to a 2013 study in the journal, Nutrientseating a diet heavy in meat is just as harmful to your health as smoking tobacco.

At Rainbow Yoga we promote plant based diets.

We also promote the consumption of a Rainbow of Foods.

We wish to empower each and every person to find their own diet; their own way to eat healthy mindfully considering the environment; their bodies; their history and how foods make them feel as well as the science.

The easiest way to help out our planet is to cut meat from our diets. However, for many giving up meat completely is out of the question. But that doesn’t mean you’re out of luck. Reducing your daily consumption and consuming more consciously can help—but not as much as quitting, pardon the pun, cold turkey.

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The Champs Hotel Restaurant and Bar

Posted by Trudy Prevost on January 11, 2017

The owners of The Champs Hotel  Restaurant & Bar truly enjoy vegetarian food themselves. They make sure there is always vegetarian options for their guests.

In over 10 years of coming to The Champs – I stay there when traveling for my business – I have consistently found there was always a delicious vegetarian or vegan option no matter what time of the day even 9 oclock at night. (That is rare in Dominica) 🙂

I like their vegetarian quesadillas and when I attended a Fine Dining Event with Chef Eric it was a delight to all the senses.

Eric Subin is an internationally trained chef who truly enjoys his work.He and his wife Gina are both foodies and even though Eric works as a chef they are constantly experimenting with food at home too!

The views at The Champs are expansive; the sunsets spectacular – you often hear the gasps of delight when the elusive green flash appears.

Eating the vegan meal he prepared and looking out over that view was special.

NOTE: this is not a vegetarian or vegan restaurant – tell them your dietary preferences when you make your reservations and Chef Eric will create a delicious dish that will have your friends wishing they had ordered vegetarian!

Join Chef Eric Subin  – every Friday for dinner and Saturday for lunch.

This fine dining experience is so popular you must reserve at least a week or two in advance; don’t be disappointed – if you are visiting for just a short while or are celebrating a special date – reserve ahead of time online or by phone.

Contact The Champs

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