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HELPING YOU GO VEGAN A vegan diet is one that consists of only plant-derived foods. Vegans don’t use or consume any animals or animal products including flesh (land or sea animals), milk, eggs, or honey. Eating vegan doesn’t require breaking the bank or moving to a big city. The most nutritious and inexpensive vegan foods which can be found in any supermarket, are fresh produce, grains, legumes and nuts/seeds. These should make up the bulk of the diet for optimum health. Vegan processed foods in the form of soy hot dogs, vegan &”cheeses,” desserts, etc are best eaten only on occasion. Nutritional deficiencies are a concern for everyone. While vegans statistically enjoy longer life spans than the average human being, we are not exempt from this reality. First and foremost, you should ensure you are receiving enough Vitamin B-12, Omega-3, and Vitamin D. See below for more detailed information on vegan nutrition. • Protein: Because animal-based foods are high in protein, it’s a common misconception that vegans don’t get enough of it. In fact, the real problem is non-vegans getting too much protein. Vegans can get all the protein they need from lentils, tempeh, tofu, beans, nuts, seeds, and even vegetables. • Calcium: Leafy green vegetables-kale, collards, broccoli, okra, figs, oranges, almonds, pistachio nuts, hazelnuts, flaxseed, sunflower seeds, sesame seeds, soybeans, chickpeas, navy beans, pinto beans, kidney beans, and lentils. Note: Spinach, beet greens, and chard are healthy foods but not good sources of calcium. • Iron: Chickpeas (hummus), lentils, navy beans, pinto beans, kidney beans, soybeans, quinoa, tofu, raisins, goji berries, pumpkin seeds, cashews, figs, sunflower seeds, sesame tahini, prunes, whole wheat, parsley, and pine nuts. • Vitamin-C: rich foods help with iron absorption. Try eating these foods in the same meal. Use cast-iron cookware. If your iron status is low, avoid consuming foods high in zinc at the same meal. • Vitamin D: Light skin-about 10-15 minutes of sunshine. Dark skin: about 30 minutes of sunshine or 1000-2000 iu daily depending on the time of year, etc. Buy vegan Vitamin D3 *Important: If you have any health problems-including obesity, or are taking medication (cholesterol medication, insulin, etc) you should inform your doctor of your plans to change your diet before making any changes. A switch to a plant based diet can alter your need for medication. l 4 l
HOMEMADE NATURAL BUG REPELLANT RECIPE Summer is almost here and that means more camping trips, hiking, and lunches on patios! Unfortunately, that means all the bugs are out to bite again, so it’s important to have some good bug repellant on hand for you and your children. Sticking to more natural bug repellants is safer to use since many commercial bug sprays contain chemicals that can be toxic to the body. For example, DEET, a chemical widely used in many bug sprays, has been linked to skin irritations (i.e. rashes, blisters, etc.), neurological problems, and more rarely, death. It is also toxic to the surrounding environment, including wildlife on land and in water. Here’s a great natural bug repellant recipe you can make at home: Ingredients: Directions: • Small empty spray bottle (3 ounce) • 1 Tablespoon natural vegetable glycerine (helps the essential oils better bind to your skin) • 30 drops Tea Tree Essential Oil • 10 drops Geranium Essential Oil Optional: 1. Add the vegetable glycerine and essential oils to your empty spray bottle, and fill the rest of the bottle with distilled water. 2. Close the bottle and shake to mix the ingredients well. Now you’re ready to use your homemade bug spray! Just spray on you and your family when going outdoors, and reapply as needed. See the original recipe at Scratch Mommy’s blog. ( http://www.scratchmommy.com/bye-bye-bugs-especially-mosquitoes/) Other essential oils with bug-repelling properties that you can use are: citronella, eucalyptus, peppermint, cypress, bergamot, lemongrass, cinnamon, lavender, rosemary, and cedarwood! You can make a blend that smells best to you. Health Benefits: • Tea Tree Essential Oil: Tea tree oil is a natural antibacterial, antimicrobial, and antiviral! It’s no wonder that it’s also a powerful insecticide as well. It helps keep insects (i.e. mosquitoes, fleas, lice) away when it’s applied to the body. It’s also great for treating insect bites and blisters! • Geranium Essential Oil: Geranium oil is another natural antibacterial and antimicrobial. It is also an effective astringent (induces contractions in the body), which helps prevent skin and muscles from sagging. Geranium is great for speeding up the healing process of wounds and it also smells great due to its floral and minty odor. l 5
Page 1 and 2: GOOD HEALTH NEWS May 2015 Volume 7
Page 3: 3 USES FOR CAMPHOR ESSENTIAL OIL

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