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Salad with a tahini dressing
(PDF — 57KB)

Apple & strawberry smoothie
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Asparagus & tofu steam fry
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Hemp milk
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Raw apricot & pear jam
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Alkaline smoothie
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Bread no butter pudding
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Dietary information

Things you need to remember and include in your vegan, plant food diet.

I recommend a vegan or often now called a 'plant food' diet. It is the diet I follow and have found it to be best for me. I use the current information I have come across at the time of writing.

Any new research or updates will be added to my website when they become available.

Acid to alkaline balance

It is important to keep your acid - alkaline balance at 80% alkaline to 20% acid, from your food intake. Vegetables and most fruits are alkaline forming with animal products including meat, dairy and eggs and some fruit being acid forming. Being vegan I obviously don't recommend eating any animal products.

If our bodies are too acidic it can lead to many degenerative diseases, obesity and ilnesses including cancer. It is also important to reduce stress as much as possible in our lives as this also causes a dramatic build up of acid in our bodies.

Eat your greens

Dark green leafy vegetables like cabbage, brocolli and spinach helps to reduce the threat of cancer. Avoid cooked spinach as it contains oxalic acid which depletes calcium from our bodies.

It is important to include all varieties of vegetables in our diet, I try to cover a 'rainbow' of coloured vegetables to gain a range of phytonutrients.

Proteins

All protein comes from plants, animal protein comes from the animals eating plant foods. However, animal protein also comes along with saturated fat and cholesterol. Also, eating too much protein is bad for our health.

The body does not need so called 'complete' proteins from animal products, vegetables on average contain 25% protein greater than what we require.

Calcium

Calcium from plant food is more easily absorbed than from dairy products. Dairy products are excessively high in protein, 3 times the amount of human mothers milk.

Osteoporosis, it has now been found is greatest in countries that consume the most milk. Exercise and plant foods keep bones healthy and reduce acidity which depletes calcium from bones.

Essential fatty acids

We all need essential fatty acids 3,6,9. To obtain these I recommend blending flax, sunflower and pumpkin seeds using an electric coffee grinder (use within 10 - 15 minutes as flax seeds oxidize). You can also grind brazil, almond and walnuts and sprinkle over foods.

Vitamins and minerals

Vitamin B12 can be low in vegan and also meat eater diets. It is recommended that you supplement your diet with vitamin B12 or take a non synthetic multivitamin.

Salt

I personally use salt two or three times a week. Always avoid regular table salt in foods, I use Himalayan salt. Salt contains many minerals but we have to be careful not to have too much, please follow the recommended daily amounts where necessary.

Avoid heated oils

Avoid heated oils in any food which also includes vegetable oil as this can raise cholesterol. Hydrogenated vegetable oils and trans fats are especially to be avoided. Fried animal foods contain saturated fats and hydrogenated oils.

Leading authorities in reversing heart disease with diet, Dr Kaldwell Esselystn, Dr Joel Fuhrman, Dr John McDougall and Dr Dean Ornish all agree vegetable oils should be excluded from a heart healthy diet.

  • Fats should be below 20% of calories for prevention of heart disease
  • Fats should be 10% to reverse existing existing heart disease conditions

See Mike Anderson - The Rave Diet DVD

Wholegrain foods

Use wholegrain foods such as brown rice, brown bread (flour) and wholemeal pasta. Fibre is like a sponge, it has many layers of surface area within it and in this way fibre removes toxic substances from your body, including heavy metals and cholesterol. Avoid refined products.

Organic

Contrary to media reports, that there is little difference between organic and non organic. Please see organic foods section.

What to avoid

  • Junk food
  • Refined foods
  • Additives

You can still have have your favourite foods but with different ingredients.