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Nutrition and Supplements
Looking for general ideas to increase your health? Here are some basic ideas to help get you started!
Principals to a disease prevention diet:
- Eating a large plant-based diet - fruit, vegetables and legumes are rich in essential fatty acids, antioxidants, fiber, carotene, flavonoids
- Reduce fat intake - Avoid saturated and trans fatty acids
- Eliminate sugar and refined carbohydrate intake - cause blood sugar balancing problems and decreased immune function
- Reduce exposure to pesticides and herbicides
- Eliminate food additives and coloring agents
- Keep salt low
- Drink lots of water
- Identify and address food allergies
Why Supplementation:
- Support good health, treat and prevent illness
- Adjunctive to current treatment
- Vitamin/Mineral deficiencies - sub clinical or marginal deficiency (fatigue, difficulty concentrating, lack of well-being etc.)
- Recommended Daily Allowances is not enough
Basic supplementation:
1) High quality multiple-vitamin and mineral supplement
2) Extra Anti-oxidants - vitamin E, Vitamin C
3) Essential Fatty Acids
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Easy Sweet and Sour Dressing
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- 1/3 cup olive oil
- 1 tablespoon red wine vinegar
- 2 tablespoons maple syrup
- 1 teaspoon oregano
- sea salt and fresh ground pepper
Blend and serve.
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Tangy Humus Recipe
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2 cups cooked chick-peas 500 ml
¼ bean liquid 50 ml
¼ lemon juice 50 ml
2 cloves garlic, minced
½ tsp sea salt 2 ml
3 Tbsp tahini 45 ml
2 Tbsp olive oil 25 ml
1 Tbsp chopped parsley 15 ml
Puree chick-peas and bean liquid in food processor of blender.
Add lemon juice, garlic, salt and tahini.
Puree to form thick paste.
Transfer to serving dish.
Stir in olive oil partially, sprinkle with parsley before serving.
Keeps for 2 days.
Taken from Nettie's Vegetarian Kitchen, Nettie Cronish, Secord Story Press, 1996
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