HELPING ANIMALS DOESN'T HAVE TO BE COMPLICATED, TIME-CONSUMING, OR EVEN EXPENSIVE. IT'S ABOUT BEING INFORMED AND MAKING SIMPLE, EVERY-DAY CHOICES THAT CAN FREE ANIMALS FROM SUFFERING AND ABUSE. THE FIRST STEP IS KNOWING WHICH CHOICES TO MAKE.
(SEE OUR WINE CHOICE AT THE BOTTOM AT THE BOTTOM OF THE PAGE)
People who have eaten a highly acidic Western diet of meat and dairy, which is high in saturated fats and cholesterol, and contains very little fibre, understand this diet has, in many cases, already contributed to health problems.
Dr. Bernard Jensen, D.C. Ph.D., was one of the most renowned nutrition experts in the world said, in order to eliminate toxins and dead cells, the body must have fibre.
Research by Dr. Dean Ornish, Neal Barnard MD and their colleagues at Physicians Committee for Responsible Medicine have found that a vegan diet is close to a perfect way of eating. (reference Google www.prcm.org)
Our bodies need a balance of acid and alkaline in order to stay healthy. Much of the Western diet is derived from acid forming foods
Acidosis is an imbalance between body acids and alkalis. Too much acidity is responsible for many health problems such as heart disease, obesity, diabetes high cholesterol and some cancers. Extremely acidic products need to be eliminated from our diets. These products include meat and dairy. Also with a reduction in intake of refined wheat and sugar.
Legumes and Pulses: (chick peas, red kidney beans, cannellini beans, mung beans, adzuki beans, lentils, split peas, to name just a few.) These are best soaked overnight, (with the exception of lentils and split peas) the soak water discarded to remove gas. They are then cooked, without salt, until tender. The resulting protein is about twice as digestible as animal protein. They are high in dietary fibre. By adding a small amount of kelp (sea vegetables) when cooking legumes we help to alkalise them, therefore making them easier to digest. Add salt last.
Whole grains: millet, brown rice, buckwheat, quinoa (pronounced keenwah), wheat, barley and corn. Must be cooked well and chewed thoroughly to incorporate saliva which is needed to aid digestion. Unfortunately wheat is often over refined in many packaged processed foods. Take a break from wheat where ever possible and substitute other grains.
Nuts and seeds: almonds, cashews, brazil nuts, walnuts and pecans, can be added to cooking and eaten as snacks. So can sesame seeds, poppy seeds, pumpkin seeds, flax seeds, chia seeds and sunflower seeds. Flax seeds are very important for omega 3 and fibre. They are high in protein, calcium and phosphorus. They help control blood sugar levels and reduce cholesterol.
Fruit and vegetables: Vegetables cleanse the body and purify the blood. Lightly cooked vegetables retain most of their vitality. Vegetables and fruit are best eaten in season and grown organically without the use of pesticides
Oils: Use cold pressed extra virgin olive oil, grapeseed oil, organic canola oil. “Vegetable oil” is often palm oil, in disguise, please avoid!
Sea Vegetables: such as kombu, wakami, kelp or nori are a valuable source of nutrients including calcium, beta carotene and Vit B 12. They rid the body of toxins and strengthen immunity. Available from Asian super markets.
Soy Products: Are best eaten only in moderation. Always look for organically certified soy products such as tempeh, tofu, soymilk and miso.
Tempeh is fermented soy beans which is very easy to digest. It is excellent for children and for people who are convalescing from illness, as it is packed with essential nutrients, such as protein, calcium, iron and B group vitamins.
Tofu is low in calories and high in nutrients. It is best eaten only occasionally as it is not as easily digested as tempeh.
When choosing soymilk be sure to buy one containing whole organic soya beans and fortified with Vit.B12.
Alternatives to soy milk are oat, rice and almond milk. We do not need to drink any type of milk to be healthy. Water and fresh fruit and vegetable juices are a much healthier option.
Miso is alkaline and high in protein, and contains living enzymes, therefore must not be boiled, but added to soups, stir-fries, stews and sauces when cooking is complete. It can be used as we would a ‘stock cube,’ enhancing the flavour and nutrition of any food. It is readily available from Asian supermarkets
Herbamare is sea salt with traces of minerals and iodine. It is available from good supermarkets, in the health food sections.
Quinoa (pronounced keen-wah) has a higher percentage of protein than other grains. It contains amino acid balance close to ideal. It is also rich in iron and calcium, (contains more calcium than cows’ milk). Gluten free and non acid forming. It can be substituted for rice, millet and couscous in recipes, and can be used in stews, salads and soups
PLANT BASED FOOD & NUTRITION TIPS.
Vegans easily meet our protein needs by eating a varied diet. It is not necessary to plan combinations of foods. A mixture of proteins throughout the day will provide enough “essential amino acids.” So where can we get protein? All plant matter contains protein. Almost all foods except for alcohol, sugar, and fats are good sources of protein. Vegan sources include: potatoes, whole wheat bread, rice, broccoli, spinach, almonds, peas, chickpeas, lentils,( all pulses and legumes) dark leafy vegetables such as kale…
IRON: Iron is an essential mineral needed by our bodies for use in many functions, including oxygen transport and energy production.
Tips to increase iron intake:
– Include foods such as leafy green vegetables, whole grains, beans, legumes, nuts, seeds. – Include a good source of vitamin C (such as citrus fruits, fruit juice, berries, tomatoes, capsicum, broccoli ) with each meal to help increase the amount of iron we can absorb.
-Avoid drinking tea, coffee or cola drinks with main meals.
Calcium: Calcium is an important nutrient for healthy bones and teeth. In addition, it plays a role in the clotting of blood and the functioning of nerves and muscles. Taking a Vit.D supplement with calcium aids its absorption.
Tips to increase calcium intake:
– Include dark leafy green vegetables, quinoa, sea vegetables, almonds, legumes.
Vitamin B12: Vit B12 protects the nervous system, promotes blood formation and cell division.
Tips to increase Vit B12 intake:
Eat fortified cereals and soy milk, and miso. Nutritional yeast flakes, are also called savoury yeast flakes, which are an inactive yeast (NOT brewer’s yeast.) Or take a Vit B12 supplement.