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 Timestamps 02:52 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 Takeaways A 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. More info and Links: Watch the original webinar   Try out some recipes on our website Read our blog for tips on shopping at the supermarket New to Overcoming MS? Visit our introductory page Connect with others following Overcoming MS on the Live Well Hub Visit the Overcoming MS website Follow us on social media: Facebook Instagram YouTube Pinterest Don’t miss out:  Subscribe to this podcast and never miss an episode. Listen to our archive of Living Well with MS episodes here. If you like Living Well with MS, we’d appreciate it if you could leave us a 5-star review. Feel free to share your comments and suggestions for future guests and episode topics by emailing podcast@overcomingms.org. Make sure you sign up to our newsletter to hear our latest tips and news about living a full and happy life with MS. Support us: If you enjoy this podcast and want to support the ongoing work of Overcoming MS, we would appreciate it if you can leave a donation here.