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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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 promotes the fact there is no one 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 their environments.

Research has shown 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.

A recent 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 final goal was to describe the impact of  diet regimes on the composition of the fecal populations.

This study has shown interesting differences in the genotoxicity, cytotoxicity and bacterial composition of the feces of 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).

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

http://www.livescience.com/50491-brain-disease-vcjd-united-states.html?cmpid=NL_LS_weekly_2015-04-15

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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.

Deforestation
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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New Zealand LEGALLY recognizes that ALL animals are ‘sentient beings’!

Posted by Trudy Prevost on November 6, 2016

“I’m also sure that New Zealand’s new bill will force bright and creative scientists around the world to think about and to develop non-animal alternatives that also will make for better science and produce more reliable scientific results. This surely will be a win-win situation for all involved and it’s a goal for which all should passionately strive.” ~ Marc Bekoff Ph.D; Psychology Today

As I have written in the past I grew up being told that animals were not sentient beings.

I loved science but I saw this was concept was especially evident in the scientific use of animals that I observed. The psychology studies on monkeys; the draize test etc.

Regardless of what my community thought, from a fairly young age I started to theorize there was not really much difference between animals and us – they too loved their families, felt fear and pain, communicated and struggled to live day to day the best they could.

Over my lifetime I have watched a big change in this concept

In July 2013 a group of scientists published The Cambridge Declaration on Consciousness which said “Convergent evidence indicates that non-human animals have the neuroanatomical, neurochemical, and neurophysiological substrates of conscious states along with the capacity to exhibit intentional behaviors. Consequently, the weight of evidence indicates that humans are not unique in possessing the neurological substrates that generate consciousness. Non-human animals, including all mammals and birds, and many other creatures, including octopuses, also possess these neurological substrates.”

Now New Zealand has passed landmark legislation in which it is declared that all animals are sentient beings (link is external)and certain types of animal testing are now illegal and punishable by five years in prison or a $500,000 fine (link is external). One essay about this groundbreaking move notes, “Just like the rest of us, animals can feel joy and excitement, but they can also sense fear and distress in unusual or unfamiliar situations. They too feel physical pain while being poked, prodded, and injected with unnatural chemicals that often times lead to mutation, diseases, and even death.”

While one might quibble about whether “all” animals are sentient beings, this new legislation — you can read the entire bill here (link is external) — goes beyond any other on the books. I’ve also called for a universal declaration on animal sentience based on what we know about the cognitive and emotional lives of other animals.

We don’t need more research to support new legislation that better protects other animals, and it’s disappointing that we’re not even using what we know right now and have known for some time. New Zealand’s legislation is based on solid science and does not go beyond what we now know about the fascinating lives of the other animals with whom we share our magnificent planet. It should make everyone, including researchers, think deeply about how we choose to use other animals, and to make every effort to make their lives the very best they can be. We can do no less.

Animal Welfare Act Amendment

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Coconut Oil is the best!

Posted by Trudy Prevost on October 30, 2016

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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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