Multiple Sclerosis
A disease in which the immune system eats away at the protective covering of nerves.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
MIND-BODY CONNECTION
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
MEALS
SIDES/SALADS/SNACKS
FOODS TO EAT MORE OF
- Fruits: apples, avocado, bananas, grapes, pineapple
- Vegetables: arugula, beets, cabbage, cauliflower, collard greens, kale, romaine lettuce, spinach, watercress
- Fish, flax seeds, flaxseed oil, nuts, soy milk, olive oil, brown rice, wheat germ, mung beans, sea herbs, tofu
- Ginger
FOODS TO AVOID OR MINIMIZE
- Red meat & dairy products
- Coffee & gluten
- Fats/oils (except olive/flax oil)
ESSENTIAL OILS
- Juniper, geranium, peppermint, cypress, thyme, oregano, galbanum (bottom of feet, legs, spine, temples, diffuse)
NATURAL/HERBAL
- Astragalus, dandelion root, evening primrose oil, ginger, ginkgo, ginseng, skullcap
- Flaxseed Oil: 1 Tablespoon (14 grams) daily (can be mixed with food, take in the morning)
- Reduce stress - try yoga, meditation, tai chi, nature walks
YOGA / MEDITATION THERAPY
- Adaptive Yoga for Multiple Sclerosis (multiple routine options)
- Chair Yoga Sequence For Arthritis, Injuries & Mobility Issues! (24 minutes - Julie Cerrone Croner)
- Chair Yoga: Joint Freeing Sequence: Pain Relief (18 minutes - Laura Goellner)
SUPPLEMENTS & HOMEOPATHIC
- Evening Primrose Oil: 1,000 mg 3 times daily (can substitute 1,000 mg borage oil once a day)
- Ginkgo Biloba: 40 mg 3 times daily (should have at least 24% flavone glycosides)
- NAC: 500 mg 3 times daily, every other day (take between meals, alternate with zinc/copper)
- Vitamin B Complex: 1 pill twice daily for flare-ups, then reduce to 1 pill each morning as maintenance (look for B-100 complex with 100 mcg vitamin B12 and biotin, 400 mcg folic acid, and 100 mg all other B vitamins)
- Vitamin B12/ Folic Acid: 1,000 mcg of vitamin B12 and 400 mcg folic acid daily (take sublingual form)
- Vitamin C/ Vitamin E: 2,000 mg vitamin C and 400 IU of vitamin E daily (reduce vitamin C if it causes diarrhea)
- Zinc/ Copper: 30 mg zinc every other day (add 2 mg copper every other day if using zinc longer than 1 month)
MIND-BODY CONNECTION
- Represents how safe you feel in your life/in your skin. Requires separating yourself from your family (either a biological family or social family) and developing your own self-esteem/independence. Identify any limiting or negative thoughts that you've inherited from this "family" and replace them with positive alternatives.
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
- BananaSauce Smoothie GF VG VT
- Blueberry Pineapple Smoothie GF VT
- Detox Smoothie LC GF VG VT
- Mango Pineapple Smoothie LC GF VG VT
- Pineapple Kale Smoothie GF VG VT
- Pineapple Mint Smoothie LC GF VG VT
- Pomegranate Dandelion Tea LC GF VG VT
- Superfruit Smoothie GF VG VT
- Tropical Smoothie LC GF VG VT
MEALS
- Black Bean Bowl LC GF
- Buddha Bowl GF VG VT
- Crispy Potato-Crusted Fish LC GF
- Miso Soup LC GF VG VT
- Mung Beans and Rice LC GF VG VT
- Salmon with Plum Sauce GF
- Salmon with Red Pepper Sauce LC GF
- Sesame Salmon LC GF KT
- Spiced Lentil Soup LC GF VG VT
- Vegan Black Bean Bowl LC GF VG VT
SIDES/SALADS/SNACKS
- Asian Cabbage Salad LC GF VG VT
- Avocado Cilantro-Lime Rice LC GF VG VT
- Beans & Greens Salad LC GF VG VT
- Brown Rice Pilaf with Saffron and Ginger LC GF VG VT
- Caraway Brussels Sprouts LC GF VG VT KT
- Cauliflower with Mustard Sauce LC GF VG VT
- Chinese Peanut Salad LC GF VG VT
- Dill Vinaigrette Greens LC GF VG VT KT
- Farro VG VT
- Fried Cabbage LC GF VG VT KT
- Guacamole GF KT VG VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Miso Slaw LC GF VG VT
- Pesto Vegetables LC GF VG VT KT
- Red Beans & Rice LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Sauteed Spinach LC GF KT VG VT
- Smoked Almonds LC GF VG VT KT
- Warm Red Cabbage Salad LC GF VG VT