Living Well with Multiple Sclerosis
Health & Fitness:Fitness
Welcome to Living Well with MS. In this episode, we are sharing the highlights from our webinar, ‘A guide to the Overcoming MS Diet’, with Gillian Robertson and Ashley Madden. Gillian and Ashley are both professional chefs who follow the Overcoming MS Program. In this webinar, they discuss how to adopt the diet, the benefits of a plant-based diet, dairy substitutes and much more.
Watch the original webinar here. Keep reading for the key episode takeaways.
Topics and Timestamps02:52 Practical ways to adopt the Overcoming MS Diet.
08:56 What is a plant-based diet?
14:58 Meals and snacks that offer a complete protein.
22:32 Substituting cheese and ice cream.
27:13 Cooking without oil.
33:13 Meal planning equipment.
39:33 Plant-based meal planning on a budget.
Selected Key TakeawaysA whole food, plant-based diet is health-promoting.
11:00 Ashley Madden: “A plant-based diet is high in essential nutrients like vitamins, minerals, and fibre. It's overall anti-inflammatory because we're getting a lot of antioxidants from all those colourful plant foods. It's low in saturated fat, which is important for us, of course, and also has extensive health benefits that go beyond. A plant-based diet has been shown to reduce the risk of some cancers, it can help with weight loss or weight stabilisation, and it can also decrease the risks and sometimes reverse some of the modern-day chronic diseases that we're seeing in a lot of the developed countries.”
It’s easy to get enough complete protein on a plant-based diet.
14:27 Ashley Madden: “What modern science has taught us is that the amino acid gaps in one plant food are filled in by another plant food. The bottom line is that you don't need to strategically pair plant foods in specific meals to get the protein that you need. We now know that eating a variety of whole plant foods will get you all of the essential amino acids that are required. I have here listed just some simple meal and snack ideas that actually do offer you complete protein that you're probably already doing and don't even know it. So brown rice and beans, oatmeal, and nuts and seeds or soy milk, sprouted bread is a great one because it has a combination of legumes and grains and nuts and hummus on whole wheat toast.”
Plant based cooking can be done on a budget.
39:45 Gillian Robertson: “Organic now is a big trend. Obviously, it can be very expensive. Don't feel that you always have to buy organic. As long as you're washing your fruit and vegetables well, you're going to be okay. And it's okay to look at frozen fruit and vegetables as well as fresh ones, these are often cheaper, they're just as nutritious and they can help save time because they're often pre-prepared as well. Frozen fish can also be much more economical. If you start thinking about the inexpensive items in plant-based cooking, [such as] grains, pulses, seasonal vegetables, if you make those the base of your meals, then your meals really are not going to cost that much money.
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Webinar Highlights: Accessible Movement for the Overcoming MS Community with Véronique Gauthier-Simmons | S6E10
Sticking with the Overcoming MS diet with Kim Venter | S6E9
Webinar Highlights: Your opportunity to ask a qualified nutritional therapist about the Overcoming MS diet with Sam Josephs | S6E8
Mindfulness with MS Nurse and Overcoming MS Facilitator, Sue Tibbles | S6E7
Advanced cell therapy for progressive MS with Dr Stefano Pluchino | S6E06
Change your life, for life with health coach Laura Crowder | S6E05
Webinar Highlights - Mental Health and Wellbeing with MS with Michelle Overton | S6E04
Career and Employment with MS with Yasmin Neves | S6E3
Overcoming MS Charity Updates with CEO Alex Holden | S6E2
Motivation to follow the Program with Claire and Nev Dean | S6E1
Sophrology for MS with Audrey Zannese | S5E38
Dying Well with filmmaker Krystina Christiansen | S5E37
Webinar Highlights: Ask a Neurologist with Dr Aaron Boster | S5E36
Ask Jack – Cooking with Tofu | S5E34
Oils and Fats with industrial chemist Mike Newton | S5E33
Autoimmunity with Dr David Bilstrom | S5E32
Webinar Highlights Breathwork with Dr Véronique Gauthier-Simmons | S5E31
Mindfulness and Self-compassion with Melanie Lown | S5E30
Developing new DMTs with Professor Stephen L. Hauser | S5E29
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