Multiple Sclerosis

A disease in which the immune system eats away at the protective covering of nerves.
 
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)

 
HERBAL

• Astragalus, dandelion root, evening primrose oil, ginger, ginkgo, ginseng, skullcap
  

NATURAL

• 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

• 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.  ​​
  

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)

Mango Pineapple Smoothie (LC GF VG VT)

Pomegranate Dandelion Tea (LC GF VG VT)

Blueberry Pineapple Smoothie (GF VT)

Pineapple Kale Smoothie (GF VG VT)

Superfruit Smoothie (GF VG VT)

Detox Smoothie (LC GF VG VT)

Pineapple Mint Smoothie (LC GF VG VT)

Tropical Smoothie (LC GF VG VT)

MAINS

Black Bean Bowl (LC GF)

Instant Pot Chickpea Curry (LC GF VG VT)

Salmon with Plum Sauce (GF)

Spiced Lentil Soup (LC GF VG VT)

Buddha Bowl (GF VG VT)

Miso Soup (LC GF VG VT)

Salmon with Red Pepper Sauce (LC GF)

Vegan Black Bean Bowl (LC GF VG VT)

Crispy Potato-Crusted Fish (LC GF)

Mung Beans and Rice (LC GF VG VT)

Sesame Salmon (LC GF KT)

SIDES

Asian Cabbage Salad (LC GF VG VT)

Brown Rice Pilaf with Saffron and Ginger (LC GF VG VT)

Chinese Peanut Salad (LC GF VG VT)

Fried Cabbage (LC GF VG VT KT)

Mexican Chopped Salad (LC GF VG VT)

Red Beans & Rice (LC GF VG VT)

Smoked Almonds (LC GF VG VT KT)

Avocado Cilantro-Lime Rice (LC GF VG VT)

Caraway Brussels Sprouts (LC GF VG VT KT)

Dill Vinaigrette Greens (LC GF VG VT KT)

Guacamole (GF KT VG VT)

Miso Slaw (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Warm Red Cabbage Salad (LC GF VG VT)

Beans & Greens Salad (LC GF VG VT)

Cauliflower with Mustard Sauce (LC GF VG VT)

Farro (VG VT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Pesto Vegetables (LC GF VG VT KT)

Sauteed Spinach (LC GF KT VG VT)

Zattar Quinoa Salad (LC GF VG VT)