AUTUMN 2022 VOL 3 • ISSUE 9
DELICIOUS HOT POT Goodness is green
FOOD MONSTERS Where they hide
EMPTY SHELVES How to fill them
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Where we stand THE WHOLE FOOD CONNECTION
Food
Health
Environment
It all starts with our most basic, primal desire. Even before our need for shelter or our desire to procreate, food comes first. The recipes for the food we talk about in Whole Food Living are all based on solid scientific research and clinical experience gathered over the last 50 years.
Our health, good or bad, is the result of the food choices we make. There are genetic and environmental conditions that can affect our good health but for most of us, our health will be determined by what we put on our plates. For this magazine, food and optimal health is the primary focus.
The third and final factor in the whole food connection is environment. Why? Because the condition of our environment is affected by our food choices. Understanding the connection between food, health and the environment is key to developing a sustainable world.
WFL Optimal Health Guide
Whole Food Plant Based
The WFL Optimal Health Guide is a simplified, visual explanation of different eating styles. Our policy is to assist and encourage plant-based eating and to explain the significant health benefits available to those that become fully whole food plant-based. WFPB eating is comprised of foods drawn solely from the first four categories of the table. Strictly speaking, sugar, oil and salt are off the menu for people who are fully WFPB based, especially those who have experienced serious medical events. We place sugar, oil and salt along with highly processed foods in the Avoid category as a warning because, unless you prepare everything you eat at home yourself, you are unlikely to achieve a perfect score. In your quest towards better eating, don't let perfect become the enemy of good.
WFL MEDICAL DISCLAIMER
EDITORIAL CONSULTANTS
he medical and/or nutritional information covered in Whole Food Living magazine is for educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please seek medical advice before using diet to treat disease.
Critical contents of this magazine, particularly articles that cover medical issues, are referred to our editorial consultants. Our consultants are: * Dr Mark Craig * Dr Caitlin Randles * Dr Martyn Williamson
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- Editorial -
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Fiery answer to a gnarly debate
n this issue, we return to review one of WFPB'S vegan brigade hang onto their oil like carnivores most gnarly subjects: oil. When we printed Dr salivate for a steak. Malcolm Mackay's article in our Autumn 2021 But we respect the need for rational discussion on this issue, and for that reason, we're pleased issue, we thought we'd published the final word to present the case (for and against) on Pages 20 on the subject, but because of recent chatter, we through 23. In so doing, we ask readers to consider think it warrants another look. the very different perspectives from which John Firstly, and we have absolutely no doubt about Livesey and Martyn Williamson view this subject. it; processed oil has no place in the whole food John, a long-term vegan, has always used oil in plant-based diet because it is not whole food. his diet. He cannot attest to the taste of eating Secondly, we readily gave it up because of our own without it. Academically he looks at the subject personal and much less 'scientific' experience. from an epidemiological perspective, after all, It took us nearly three years (of wasted time) that's his professional background. Martyn, on the to become fully whole food plant-based. Before other hand, is a practising GP. He, too, looks at the Peter Barclay, Editor changing, we easily consumed up to 1.5ltrs a week subject from a professional standpoint but has a across salads, pan-frying and casserole foods. Of very different conclusion. course, fat from animal products added to this. Interestingly (Page 61) we've found a legitimate way to include Over that period, we steadily reduced our oil consumption oil in the WFPB diet. We thought it an excellent tip for anyone because of growing concern at the way it built up on surfaces just going WFPB and wondering what to do with their last bottle around the home. The splash-back behind the cooktop, the filters of EVOO. On completing the task, you might wish to ponder the in the range hood, the inside of the dishwasher and pots were all point of ingesting such a flammable substance. coated in it. Some enlightening scientific studies have been announced What nailed it for me was the discovery of a thin oily film on since our Summer issue. One of them (Page 57) is confirmation the outside of the range hood exhaust up near the ceiling. We had that the number of autoimmune conditions has been growing to ask ourselves, are we inhaling the stuff and was it dangerous with the spread of the western diet. In many cases, the WFPB diet to our health? At that point, while we weren't aware of any can substantially alleviate these conditions, but for the moment, disadvantage from eating oil, it simply didn't sit right that we there are no cures. Science may one day identify who, at least, is should be breathing it too. more susceptible to them. Similarly, the combo research carried Now, and as you can read on Page 23, we weren't far off the out by the University of Auckland (Page 46) is equally concerning mark. Research unquestionably proves that certain floating oil and scary. As Dr Fuhrman puts it in the feature article starting on particulates are carcinogenic. They're unsafe in the working Page 10, we're becoming calorie consuming monsters. environment and dangerous in the home. Finally, we have a late update regarding the Evidence Based For some, however, the broader subject of personal consumption Eating New Zealand letter (Page 27) to the New Zealand Minister is a more delicate one. WFPB apostles have always trodden a of Health. The Minister has replied and has referred the matter little warily around our more seasoned vegan friends on this issue to the Health Department for their response. It's impossible to because we know they love their oil. Personally, since joining this say what (if anything) will actually happen here, of course, but community myself, I've found that many of the more hardcore hopefully, this will be a space worth watching.
Cover Design
Viewpoints
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Whole Food Living (ISSN 2624-4101 Print. ISSN 2703-4313 - Digital, is subject to copyright in its entirety. The views expressed in this publication are those of the contributors and not necessarily those of Iclay Media. No responsibility will be accepted for unsolicited material. No liability is accepted by Iclay Media, the publisher, nor the authors for information contained in this magazine. Every effort is made to ensure the accuracy and veracity of all content in this publication but neither Whole Food Living nor its publisher Iclay Media is responsible for damage or harm of whatever description resulting from persons using any advice, consuming any product or using any services in Whole Food Living's print, electronic publication or website.
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Contact us
67 Kayes Road, Pukekohe, Auckland, New Zealand 2120 p. (Peter) +64 27 218 5948 e. editor@wholefoodliving.life w. www.wholefoodliving.life
Producers Editor: Peter Barclay e: peter@wholefoodliving.life
Food Editor: Catherine Barclay, e: catherine@wholefoodliving.life
Printer: Inkwise, Christchurch Distributors: Are Direct, NZ Post & Iclay Media Contributions & Assistance Contributions & assistance on this issue is gratefully acknowledged from the following: Rebecca Stoner, Innes Hope, Janice Carter, Padman Sadasivam, Karen Crowley, Dr Mark Craig, Dr Martyn Williamson, Divya Singh
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CONTENTS 52 48 46
FAST FOOD GENOCIDE
General Features 11. Food monsters Dr Joel Fuhrman offers his advice on fighting off the food monsters.
16. Grandparent obesity Research reveals serious problems for future generations of children.
20. Oil & longevity John Livesey puts a case for oil consumption.
22. The medical view Dr Martyn Williamson gives the GP viewpoint.
26. Protein & kidneys
Dr McDougall discusses the protein problem.
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30. Empty shelf blues Innes Hope offers answers on dealing with those empty supermarket shelves.
38. That magic pill Delving into the value of micronutrients and how they change our minds.
42. Newsbites A review of whats been in the news.
46. Combo scruitinised University research on the proteing problem.
47. WFPB cafe stop Check out this 100% plantbased coastal cafe.
52. Latest IPPC report It paints a grim picture especially for children who are currently under 12.
56. Autoimmune issues They're on the increase but can science help us determine who's most susceptible?
References Many of the articles published in this magazine refer to scientific studies. To view these studies use the QR code or go to the url below.
Click or scan QR image for references.
wholefoodliving.life/references-autumn-2022/
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The inside goss I suppose, in rugby terms, I just dropped the ball. - Inga Tuigamala When we try to interpret large studies and examine associations, it is important that we have a priori theory which we can use to guide us. - Dr Martyn Williamson
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Children under 12 will experience a fourfold increase in natural disasters in their lifetime. - IPCC Report
Recipes 14. Autumn ratattouille Janice Carter cooks up an excellent answer for the super abundant gardener.
15. Lentil bolognese WFL food editor presents a walnut bolognese. An ideal autumn treat.
16. Baken beans Finally, baked beans without any sugar!
17. Smokey chilli Kidney beams and a really tasty chilli.
24. Tikka masala A great carb booster and yummy teamed with greens.
25. Roast vege soup So simple! Use your leftover roast veges to make this filling soup for the family.
28. Vegetable chowder A chickpea vegetable chowder that contains soy beens to fight those pesky flushes.
40. Immunity boosters Boost your immunity with these tarty tasters.
45. Blueberry donuts Rebecca Stoner presents a mouthwatering treat.
50. Chinese hot pot All the goodness of green and a delicate taste too.
What would you think if I told you that young people today likely committed violent, criminal acts in part due to poor nutrition. - Dr Emily Deans The virus can infect fat cells. Whatever happens in fat doesn't stay in fat. It affects neighbouring tissues as well. - Philipp Scherer. I see ‘Treat Yourself’ culture as emotional manipulation. - Innes Hope
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WFPB ADVOCATES International
Dr Scott Stoll
Dr Gemma Newman
Dr Kim A. Williams
Dr Shireen Kassam
Dr Michael Klapper
Dr Renae Thomas
A former Olympian and now is co-founder and chairman of The Plantrician Project and Regenerative Health Institute amounst numerous other organisations.
Has a special interest in holistic health, plant based nutrition and lifestyle medicine. Is a senior partner in a UK family medical practice where she worked for 12 years.
An American cardiologist and currently head of a Chicago medical centre. Vocal on the benefits of plantbased nutrition to cardiovascular health.
Founder and director of Plant Based Health Professionals UK. An honorary senior lecturer at King's College Hospital London. Passionate about plant-based nutrition.
Gifted speaker on plant-based nutrition. Teaches other health care professions on the importance of nutrition in clinical practice and integrative medicine
An Australian doctor based at Loma Linda California. Passionate in empowering people to optimise their health through improving life-style choices with evidence based eating
Dr Michael Greger
Dr T Colin Campbell
Dr Alan Goldhamer
Dr Saray Stancic
Dr Nandita Shah
Founder of NutritionalFacts.org a significant resource in both videos and researched writings on the benefits of eating Whole Food Plant-based.
A biochemist and author of The China Study. He coined the term Whole Food Plant-Based, at age 86 he is still regularly speaking at plant based events.
Dr Caldwell Esselstyn
A chiropractor and founder of the TrueNorth Health Centre based in California. Co-author of best selling book, The Pleasure Trap. An expert in fasting for health.
Author of Prevent & Reverse Heart Disease. Former Olympic athlete now directs the Cleveland Clinic Wellness Institute.
Diagnosed with Multiple Sclerosis Dr Saray created a movie called Cold Blue showing her wellness journey through adoption of lifestyle medicine.
A registered medical doctor and author based in India, Founder of SHARAN and recipient of Nari Shakti Award for her pioneering work in the field of health and nutrition.
Dr Neal Barnard
Dr John McDougall
Dr Alan Desmond
Dr Dean Ornish
Drs Dean and Ayesha Sherzai
Founder of Physicians Committee for Responsible Medicine and a very active member of the WFPB Community.
Dedicated to helping people transition to a WFPB Diet. Runs 10 day retreats for people making the transition to a plantbased diet.
Leads a Gastroenterology clinic in Torbay, South Devon UK. Advises plant-based dietary treatment for many chronic digestive disorders.
Founder of the nonprofit Preventive Medicine Research institute, California. Creator of the Ornish program for Reversing Heart disease.
Founders of Team Sherzai, this couple are dedicated to educating people on simple steps to long-term health and wellbeing through their work as co-directors of the Alzheimer's Prevention Program at Loma Linda University in America. They work to demystify the steps to achieving long-term brain health and the prevention of devastating diseases like Alzheimer's and dementia.
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WFPB ADVOCATES Australasia
Dr Mark Craig
Dr Heleen RoexHaitjema
Dr Luke Wilson
Dr Coral Dixon
Drew Harrisberg
Hannah Barnes
A Paediatrician and Co-.Founder and chairman of Doctors for Nutrition. Based in Teringie, South Australia
A GP in Wellington NZ. Co-Founder of Two Zesty Bananas, Board Director of Doctors for Nutrition and co-author of the BROAD study.
A GP in Mt Maunganui, NZ. An advocate of preventative medicine and lives a plant-based lifestyle with her physio husband Brad and their two daughters.
An exercise physiologist, sports scientist, diabetes educator based in Australia who is healthy and thriving with type 1 diabetes.
A registered nurse in Nelson, holds a certificate in plantbased nutrition. She leads workshops and retreats and focuses on helping women to improve their holistic wellbeing.
Robyn Chuter
Dr Adrian Griscti
Dr Thomas Joseph
Gerald Haslinger
A GP in Alexandra NZ. Co-Founder of Plant Strong Living, Founding board member of EBE.NZ and Central Otago Health Services Ltd.
A Naturopath, counsellor, EFT therapist and Lifestyle Medicine Practitioner, Founder of Empower Total Health, Australia. Based in Robina, Gold Coast.
A rural General Practitioner in South Australia. He is a fellow of ASLM, and a Ambassadoc for Doctors for Nutrition. He counsels and educates on healthy living.
Based in Invercargill Dr Joseph is possibly the world's most southern WFPB GP. He regularly conducts plant-based retreats for people in his local area and has joined the EBE exec.
Is the principal psychologist in the Highlands Recovery Support Centre based in Bowral NSW, he is focused on helping people adopt a healthier food lifestyle.
Emma Strutt
Dr Nick Wright
Dr Caitlin Randles
Dr Malcolm MacKay
Dr Peter Johnston
Dr Wayne Hurlow
An Australian practising Dietitian and Nutritionist. Founder of Greenstuff Nutrition. The Queensland Lead Dietitian for Doctors for Nutrition.
A General Practitioner based in Gisborne. Co-Founder of Plantbasedvideos with his partner Morgen Smith. Co-Author of The BROAD study.
A British General Practitioner based in Auckland. NZ. Passionate about educating on Whole Food Plant-based living.
A General Practitioner based in Melbourne Australia. Co-Founder of Plant Based Health Australia. He is Resources Advisor for Doctors for Nutrition.
An Accredited practising dietitian, lifestyle medicine practitioner & wellness coach based in Melbourne. Masters in Nutrition & Dietetics & a PHD in Human Genetics.
A General Practitioner based Tasman. Is passionate about preventative medicine, promoting wellness by addressing the common underlying causes.
A lifestyle medicine and General Practitioner in Ponsonby, Auckland, NZ. Founder of TrueSouth Medical and founding member and deputy chair of EBE.NZ
Hannah O'Malley A clinical Pharmacist and founder of The Better Base in Nelson NZ. She has an eCornell Cert. in Plant-Based Nutrition.
Dr Martyn Williamson
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Dr Joel Fuhrman
"The most common addiction in the modern world is food addiction. Food addiction causes more premature deaths than any other addiction, including smoking and drug addiction."
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Fighting off the food monster
growing number of the world's senior plant-based medical professionals are becoming increasingly anxious at humanity's worsening state of ill-health. Dr Joel Fuhrman is one of them. This outspoken plant-based advocate says that worldwide, millions are suffering and dying from their own nutritional ignorance. Not everyone in the plant-based community always agrees with Fuhrman. For some, he's a little too freewheeling on the supplements side, but when it comes to sound, plant-based nutritional advice, he's gold standard. Fuhrman began making his mark in the plant-based world with books like Eat to Live back in 2003, Eat for Health in 2008, and Fast Food Genocide in 2018. All in all, six of his books have reached New York Times bestseller lists. To Fuhrman, the value of plant-based eating is patently clear. There are three key benefits, he says; it makes you healthier, happier, and you live longer. Much longer. He says with so much research over the last six to eight years corroborating the science of longevity; people can predictably get to ninety-five to one hundred and five years old, with sound mental faculties and general good health. "And we can wipe out cancer - not completely - but we can wipe out most cancers and put a tremendous dent in the number of heart attacks and strokes to afford people tremendous health, opportunity and stop needless human tragedy." Fuhrman is not only backed by a growing body of scientific evidence but is buoyed by personal experience over the last 30 years, particularly with his own vegan patients. He speaks effusively of an "incredible effect" that occurs when problems with blood pressure, diabetes and heart disease are reversed.
Extensive evidence "Even lots of my cancer patients have survived now for 15 or 20 years and would probably be dead by now if they hadn't changed their diet. We have so much additional evidence - extensive epidemiological studies that look at heart endpoints of death give convincing data.
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Joel Fuhrman, M.D. is a family physician, seventime New York Times best-selling author and internationally recognized expert on nutrition and natural healing. He specializes in preventing and reversing disease with nutritional methods. He is President of the Nutritional Research Foundation and is a faculty member of the Northern Arizona University, Health Sciences division. He coined the term “Nutritarian” to describe a nutrient-dense eating style designed to prevent cancer, slow aging, and extend lifespan. "A diet rich in plant material with a wide diversity of different plants affords us the widest spectrum of nutritional exposure. It creates the widest spectrum of micro bacterial diversity in our gut and gives us the most favourable anti-inflammatory microbiome." He says science has shown that the net effect of eating this way increases the length of our telomeres - tiny endcaps on our chromosomes that shorten as we age. Tests in his facilities had shown that a person might be chronologically 50 years old, but an epigenetic test showed they really had the body of a 60-year-old. "Then, three months later, after eating healthfully, we repeat those tests, and it shows they now have the body of a 40 or 45-year-old. What we're seeing are more and more studies confirming that most of these diseases that result from nutritional ignorance and bad health habits and dietary habits can be reversed with excellent nutrition. " Fuhrman says the scientific evidence is "pretty straightforward and overwhelmingly conclusive," and he hits out at some of the alternative diets that have become popular over recent years. "The idea that some people do better on a carnivore diet or a keto diet or a paleo diet eating a lot of meat is just not true. Those people, in the studies, are shown to have early life deaths but eating a diet largely, and predominantly, of nutritionally rich plants is going to extend human lifespan in almost every person.
However, there are some adjustments you have to make with certain individuals. It's not quite a one size fits all." And, as more and more young people rely on a fast-food diet, Fuhrman has much to say about the future health dangers they face. "Fast Food Genocide was about how much food affects our brain, not just our body - people recognise that we get overweight, we get diabetic, that we eat ourselves into heart disease, and even that we eat ourselves into cancer and dementia. I think they're starting to recognise that these are environmental and dietaryrelated diseases." He has deep concerns about the long term consequences of excessive sugar consumption. "If we plot candy consumption in childhood against later life achievement, we find that the most significant correlation between being arrested for criminal drug use or violent crime also correlates with the highest quintile of candy consumption as a child.
Danger of sweets
"What I'm saying is having more sweets and candy as a child is a stronger risk factor for criminal behaviour and violent crime than is social isolation, poverty, living in an orphanage or having abusive parents. The most overwhelmingly strong influence is in what we eat; creating anger, violence, aggression and reduction of intelligence and ability in life. All these things are tremendously affected by what we eat.
"Commercial baked goods and fast foods are linked to depression in the scientific studies in a dose-dependent manner – even with only two servings. All these white flour products like bagels, pizza, lasagnas, Italian and white bread have the same biology as eating sugar.
Fast food link
"It's just like shoving sugar down your throat because it turns into sugar as it's absorbed into the bloodstream. Even two or three servings a week double a lifetime risk of developing major depression. So the point I'm making here is that there's a link between these fried foods, these fast foods, barbecued foods, sweets and commercial baked goods, with depression. "These foods are designed to create food addiction. People can't stop overeating calories. They become calorie consuming monsters. They become overweight. They can't control their behaviour; they're sick and no longer excited about life or passionate about what they do. "They just live to make money so they can imbibe in their addictive substance of choice, which, in this case, is food. These fast foods and commercial baked goods are highly addictive substances. The most common addiction in the modern world is food addiction. Food addiction causes more premature deaths than any other addiction, including smoking and drug addiction. "What a crazy world we live in. It's right in front of our faces. I mean, every article talks about overweight and sicker people being at high risk of death and hospitalisation from covid family
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series infections. Nobody says get good health to protect yourself, lose weight, get healthy, get fit, eat vegetables, stop eating fast food. Nobody's talking about nutrition. "The fact that all these people have been ravaged by Covid and even killed by it speaks to how many people eat poorly and don't take good care of their health." He said that one-third of the American diet consisted of white bread, white rice, oils, greasy food, fried food and chips. "Only 10 per cent of our diet in most of the modern world is coming from unrefined plant foods, 10 per cent! The vegetable consumption as a percentage of the whole pie is only two per cent. We're a green vegetable dependent animal." "I always joke around and say If you don't like greens, you better live close to a hospital because you're going to need one pretty soon. Our body requires these green vegetables. Green vegetable content and Greens the nutrients derived from green vegetables are required for normalcy. We can't have Onions a normal immune function without an Berries adequate intake of green vegetables. I have this acronym called G-BOMBS, which stands for the letters of the foods that have the most power against cancer and give the most power and support in establishing an adequate immune function. The G-BOMBS acronym stands for Greens, Beans, Onions, Mushrooms, Berries, and Seeds "People have to regularly consume adequate amounts of greens, beans, onions, mushrooms, berries and seeds like flax seeds, chia seeds, sesame seeds, hemp seeds. You could throw a dart at any of those food categories and describe the incredible power they have to raise immunity and protect us against cancer.
War on cancer
"When I say we can win the war on cancer, I'm saying that the evidence is overwhelming from the scientific literature. The same dietary portfolio and the same foods that have been shown to prevent cancer can extend lifespan, prevent recurrence and help people who have cancer. And the same foods that are proven to help people with cancer, effectively prevent cancer for people who don't have cancer. All these foods and substances work synergistically. "Let me give you some examples. One Asian study involved women who ate mushrooms daily. "They followed them for 20 years to see what the risk of breast cancer was. They found a 64 per cent lower risk of developing breast cancer in people who ate more than an average of 10 grams of mushrooms a day. That's the size of your thumb. And then, if they had green tea and mushrooms compared to people who didn't eat green tea and mushrooms, the risk of cancer was eighty-nine per cent lower than the average person not eating
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mushrooms. "We can go on with more studies on onions and more studies on green vegetables. We're finding that with exposure to green vegetables, the green cruciferous vegetables, the GST 1G gene that predisposes people to breast cancer is suppressed. "The Women's Nurses Health study shows that even two servings a week of beans like lentils or azuki beans or kidney beans or just two of soybeans, just two servings a week, reduced risk of breast cancer by twenty-four per cent. We look at these studies and their protective effects, and we put together a dietary portfolio that uses all of these foods in your regular diet. "The synergy to supporting the immune function and the growth of the bacteria in the gut makes you resistant to cancer and resistant to toxic exposures and resistant to the diseases that plague others. We can't say that every person can be Beans cured with nutrition in every case. We can say that it has incredibly powerful effects to Mushrooms give people hope." Seeds Dr Fuhrman believes it is "malpractice" for a physician treating anyone with heart disease, high blood pressure, diabetes or cancer not to inform them about nutritional excellence. "And we should be teaching it in the school systems. It should be reading, writing, arithmetic and nutritional science. We need to know what to do to control our health destiny; protect our brain, protect our intelligence, protect our emotions and protect ourselves from getting dementia, cancer and heart disease. People are dropping dead all over the world due to nutritional stupidity. You know, people are afraid to be fat-shamed or told what to do or what to eat. But ignoring this isn't the answer." Where processed foods are concerned, Dr Fuhrman says the two most common things discussed are the glycemic load of processed carbohydrates; "like white flour, sugar, maple syrup, honey, the sweets, these highly sweetened substances that rush sugar into the blood-stream and raise insulin. Insulin, of course, is a growth-promoting hormone that promotes cellular replication, angiogenesis, and fat cell growth.
Animal protein isssue "The other side of the sandwich is animal protein. Animal protein raises insulin, but not as much as sugar does. Having both in your diet puts you at high risk of cells replicating and becoming cancerous. More than 17 studies document that the level of IGF1 correlates with the risk of common cancers like breast, prostate and colon cancer. The more animal protein, the more IGF-1, the more cancer.(1) "Being overweight magnifies the risk because fat makes you more insulin resistant and fat cells sequester nutrients away from
the other cells in the body. Fat cells sequester toxins and become a garbage dump. They spew out lymphokines and cytokines, and reactive oxygen species and create an inflammatory state in the body. And in doing so, they activate aromatase, raising estrogen levels. "We found in the scientific literature that more animal protein in the diet links to increased risk of early life mortality. But more plant protein in the diet has now been corroborated by multiple studies with large numbers of people that it leads to better cognition, better immune function with ageing and longer life.”
Dangers of oil
Dr Fuhrman has some serious concerns around oil but warns that “people should not be on a super low-fat diet. They should eat nuts and seeds as their major source of fat with their vegetables, beans, and other foods. Processed oil is an appetite stimulant. It is addictive. "We make delicious sauces that are made from whole foods as opposed to just putting oil on food. All this heated oil becomes carcinogenic, makes people overweight, and promotes reactive oxygen species. "I think the early plant-based leaders thought the advantages of a plant-based diet was because the animal foods had so much fat. They got afraid of eating plant fats and started saying eating a diet of 10 per cent of calories from fat and cutting the nuts and seeds out would help you get better. The last decade has shown that information is wrong and actually increases premature death. "When you cut your fat down that low, you increase the instability of the heart and increase your risk of irregular heartbeats and sudden cardiac death. You have less immune system support. You don't absorb vital anti-cancer phytochemicals increasing the risk of cancer as well, compared to a diet with some adequate fat of between, let's say, fifteen and twenty-five per cent. "I'm saying that over prevalent, an old way of thinking has been disproven in many studies - but so many people refuse to revise their recommendations when new information and better information becomes available. "The other risk of a plant-based diet, besides just thinking you should cut all the fat, is the fact that many people on vegan type diets can have their omega-three indexes too low, which increases the risk of brain shrinkage and dementia with ageing. "My career speaks to that. I've been involved with taking care of vegan populations for more than three decades and seen a lot of leaders in the vegan movement, who used to be my mentors, become demented and get Parkinson's. "I’ve seen a huge amount of people who have eaten super healthfully, then have neurological problems later in life due to DHEA deficiency. I don’t take those chances anymore with people I advise. I make sure they have a DHEA adequacy test by either measuring their blood to ensure their levels are above five or taking a DHEA vegan supplement to ensure they are receiving adequate exposure. “For some people, eating flaxseed and walnuts may give them a good enough level, and that’s great. But they shouldn’t just assume because you don’t know. Your blood test could be super or it could be in the basement, and you won’t even know it. So at least check it out. If you don’t want to supplement, then you can make an informed decision. In conclusion, Dr Fuhrman encouraged people to remember the GBOMBS acronym and reiterated his concerns around the value of greens and their essential contribution to human health. “Greens don’t have a threshold effect. They have tremendous lifespan-enhancing effects. The more you eat, the longer you live. So never forget - the human species requires lots of green vegetables, and the more green vegetables you eat, the healthier you are going to be.”
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AUTUMN RATATOUILLE When the autumn harvest is in full swing and your zucchini plants are firing zucchinis at you faster than you can use them, this is a wonderful quick easy casserole that makes use of that glut of zucchini's and makes a cheap meal. by Janice Carter - Lifestyle Medicine Coach | Serves 6-8 people INGREDIENTS 1/2 cup vegetable stock 2 medium sized eggplants, unpeeled and cubed 2 cm sizes 4 red, orange or yellow bell peppers diced into 2 cm chunks 4 zucchinis sliced in to 2 cm chunks 3 lrg onions chopped in chunks 3 cloves garlic crushed 2 x 400 gm can chopped tomatoes 2 Tbsp molasses 1 tsp salt (optional) a handful of fresh basil leaves 1/2 cup fresh herbs chopped – oregano, thyme, parsley
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METHOD 1. Use a large lidded pot to make this. 2. Heat water in the large pot and add the onion, egg plant, bell peppers and zucchini. 3. Cook over a medium heat until vegetables have browned lightly stirring frequently. 4. Add the garlic and cook for another minute. 5. Stir in the tomatoes, molasses, herbs then bring to the boil with the lid slightly off. 6. Cook until the liquid bubbles and thickens but don't allow to burn 7. You want the vegetables to not be too mushy but the mixture to be like a stew. 8. Serve on brown rice.
LENTIL WALNUT BOLOGNESE A hearty bolognese. Full of flovour, satisifying and comes with the meaty texture common in a bolognese by Catherine Barclay | Serves 6 people INGREDIENTS 2 1 4 2 tsp 1 Tbsp 1/2 cup 1 tube 3 cups 1 cup 1/4 cup 1 can 1 Tbsp 4 handfuls
METHOD carrots, grated lrge onion, diced garlic cloves, minced dried mixed herbs nutritional yeast button mushroom, sliced thinly tomato paste vegetable stock dried red lentils walnuts. chopped finely crushed tomato balsamic vinegar Wholewheat spaghetti
1. Soak lentils in water for 45 mins while preparing other ingredients. 2. In a large pot or dutch oven, suaté the onions in a little of the stock, stirring occasionally until softened and caramilsed. 3. Add the garlic, mushroom and herbs and stir through, simmer for 2 minutes. 4. Add in the carrot and tomato paste, stir through. 5. Add in all other ingredients, stir through then simmer for 25 minutes. 6. While waiting for the bolongnese, cook the spaghetti to the instructions on the pack.
NO DAIRY PARMESAN CHEESE Put 1/4 cup nutritional yeast, 1/2 cup hemp seed, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1 cup almonds and 1/2 tsp lemon zest into a blender. Blend until almonds are grainy but not smooth. Store in a sealed container in the fridge.
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Kids whose grandparents are overweight are almost twice as likely to struggle with obesity
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chool holidays can be a special time for extended families to gather. Children may see their grandparents at seasonal gatherings or as part of childcare arrangements to help working parents. New research(1) suggests the biology, environment and the food they share contributes to children’s future health. According to the World Health Organization, 39 million children under five years are overweight.(2) Some 25% of Australian children and adolescents are overweight or obese. How parents contribute to their offspring’s obesity risk is well
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established but the link between grandparents and grandchildren has been less clear. Our systematic review of studies involving more than 200,000 people around the world confirms obesity is transmitted across multiple generations of families. We still need to figure out why and how to break this cycle.
A lifetime of health issues
Obesity among children and adolescents is associated with developing health problems. These include high blood pressure, cholesterol imbalance, insulin resistance, diabetes mellitus, accelerated growth and maturity, orthopaedic difficulties,
psychosocial problems, increased risk of heart disease and premature mortality. We examined the current global evidence on the association between grandparents who are overweight or obese and the healthy weight status of their grandchildren. We looked at 25 studies that involved 238,771 people from 17 countries. The combined data confirms obesity is transmitted multigenerationally – not just from parent to child but also from grandparent to grandchild. We found children whose grandparents are obese or overweight are almost twice as likely to be obese or overweight compared to those whose grandparents are “normal” weight.
Nature and nurture?
Further research is needed into how children’s obesity status is influenced by their grandparents but there are likely two pathways at work. The influence could be indirect via parents’ genes or occur directly through the roles played by grandparents in children’s upbringing. Let’s start with biological factors. Both egg and sperm cells(3) contain molecules that respond to the nutritional intake of parents. This means traits that are susceptible to high weight gain can be passed on from grandparents to parents and then to their grandchildren. And evidence shows(4) genetics, environmental factors, lifestyle and eating habits all play key roles in predisposing individuals to obesity. What we eat and feed our family members can lead to the expression of certain genetic traits (a term referred to as epigenetics) which can then be transferred to successive generations. Due to shared familial, genetic, and environmental factors, obesity tends to aggregate within immediate families and studies have consistently reported an intergenerational transmission of obesity(5) from parents to children. Food intake can also influence health and biology across multiple generations. In Sweden, a study reported adequate food for paternal grandparents at ten years of age reduced heart disease and diabetes and increased longevity among their grandchildren.
Food and family
So, grandparents’ weight status and choices about what and how much is eaten in their home could influence their grandchildren’s weight directly or via the children’s parents. These influences may be greater or less significant depending on the role grandparents play as primary care givers or in shared living arrangements. According to the recent Australia’s Seniors’ survey, one in every four Australian grandparents provides primary care to their grandchildren. Grandparents’ role as caregivers significantly affects children’s healthy eating knowledge, attitude, and behaviours. This might be seen in the meals shared, recipes passed down or special treats for loved ones. Such habits can add to childhood obesity risks, above and beyond genetic factors.
Working on prevention
Our research shows the importance of including grandparents in obesity prevention strategies. In addition to parents, grandparents could be oriented to provide guidance on responsible feeding, recognising hunger and fullness, setting limits, offering healthy foods and using repeated exposure to promote acceptance. They can help encourage regular exercise and discourage coercive feeding practices on their grandchildren. While our study shows a multigenerational link in the transmission of obesity, most of the available evidence comes from high-income countries – predominantly America and European countries. More studies, especially from low-income countries, would be helpful. Further investigation into the effect of grandparents on
The study authors
This article is republished from theconversation.com under the Creative Commons Licence. The study authors are from L to R are: Edmund Wedam Kanmiki: PhD Candidate, The University of Queensland, Abdullah Mamun: Associate Professor, The University of Queensland, Yaqoot Fatima: Senior Research Fellow, James Cook University grandchildren’s obesity across different races and ethnicities is also needed. Grandparents have varied social and cultural roles in the upbringing of their grandchildren around the world. More data could help design effectivwe obesity prevention programmes that recognise the vital importance of grandparents. References 1. https://onlinelibrary.wiley.com/doi/10.1111/obr.13405 2. https://www.who.int/news/item/06-05-2021-the-unicef-who-wbjoint-child-malnutrition-estimates-group-released-new-data-for-2021 3. https://www.science.org/doi/full/10.1126/science.aad7977 4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6226269/ 5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421118/
Why am I so Fat?
D
r John McDougall recently released a three-hour online lecture covering the subject of obesity. It's a detailed analysis with lots of slides and research support, but (in typical McDougall fashion) he takes a somewhat non-PC approach, especially with the title; Why am I so Fat? It bothers McDougall big-time that so many people in western society are having so much trouble with their weight. "A lot of people are not happy about the way they look, certainly about the way they feel or their health, and they would like to have things different. When I talk about a lot of people, I'm talking about 80 per cent of the population is either overweight or obese," he says. When he titled his lecture; Why am I so Fat? he received a negative reaction because of the word fat. "It's politically incorrect," he was told, "so I went and looked up other words. I mean, would you rather say: I am portly, I'm rotund, I am pudgy, I'm well padded, I'm broad in the beam? What would you like to call yourself? "I can't find any pleasant terms associated with being overweight. So, let's just assume that a good share of the population doesn't want to be the weight they are. They realise it's a health problem in addition to it being a problem in their sex life and their work life." He says the estimates are that two-thirds of the population will soon be obese in the southeast of the United States. "It's a growing epidemic," Dr McDougall says. As he sees it, if you are overweight, there are only three ways to solve the situation. 1. Starve; i.e. adopt portion control or dieting. 2. Make yourself sick: i,e, go low carb or Keto 3. Eat a starch-based diet; i.e. people's food Step three is the answer, and for details on why and how to access his free online lecture go to page 61 of this issue.
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HOMEMADE BAKED BEANS
Easy to make, this delicious baked beans recipe is created in a pressure cooker. It incorporates soybean into a meal the whole family will enjoy and comes without the sugar found in commercial baked beans. by Catherine Barclay | Serves 6-8 people INGREDIENTS 1 2 2 tsp 2 cups 1 cup 2 Tbsp 3 Tbsp 1 can 1/4 cup 2 Tbsp
METHOD onion, diced cloves garlic, minced smoked paprika soya beans vegetable stock maple syrup tomato paste crushed tomato apple cider vinegar dijon mustard freshly grounded pepper
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1. Soak the soya beans overnight to soften. 2. On Suaté setting add a 1/4 cup of the stock with onion and suaté until soft. 3. Add in the garlic, and paprika, cook for a futher one minute. 4. Now add in the remaining ingredients, and combine. 5. Attach the lid then manually set cooker on high for 75 minutes. Release steam and enjoy.
VERSATILE SMOKEY CHILLI This meat free dish is really quick and delicious. Serve it with rice as a base, a nice crusty bread and a salad. A beautiful meal in less than 30 minutes! by Janice Carter - Lifestyle Medicine Coach | Serves 6-8 people
NOTE: You will need 1 ½ cups of cooked red kidney beans for this dish. Soak dry beans overnight then drain and rinse and place in a large pot and cover with water that comes 5 cm above the beans. Bring to the boil, turn down to a simmer and allow to simmer for 2 hours. Keep an eye on the water level and add more if it is getting low.
INGREDIENTS 2 3 1/4 cup 1 tsp 2 tsp 1/2 tsp 1 tsp 1 Tbsp 1/2 cup 1 Tbsp 1/2 cup
METHOD onion, chopped cloves garlic, crushed vegtable stock smoked paprika ground cumin chilli powder (according to taste) oregano soya sauce (or 2 Tbsp tamari) tomato paste molasses hot water squeeze of lemon juice
1. Stirfry the onion and garlic in vegetable stock until soft then stir in the spices and oregano. 2. Mix together the soy sauce or tamari, tomato paste, molasses, and hot water and add to the onions and spices. 3. Squeeze in the lemon juice. 4. Process half the beans to a puree and add the pureed beans along with the whole beans to the sauce. 5. Stir well while heating through and serve
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The use (or non-use) of oil in a WFPB diet has been a subject of contention over the last few years with some advocating that it is even healthy for you. As a magazine, we feel it is essential to cover both aspects of this debate, but in publishing the article below, we would not want our position on oil to be misunderstood. As we see it, and understand from personal experience, processed oil has no place in a diet designed to produce optimal health.
We believe the people that know most about the risks of oil are those working directly with patients whose lives have been damaged by the food choices they've made. Dr Martyn Williamson of Alexandra is one these and his article on the following two pages describes why, as a working GP, he doesn't recommend oil in the diet his patients follow. Initially, our addiction to taste makes us reticent to give up oil but for those that make the move, a much healthier and even tastier world awaits. - Editor.
Oil and longevity: bad, good or indifferent? by John Livesey PhD
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any proponents of a vegan plant-based diet strongly advise the avoidance of added vegetable oils in the diet; these include such well known authors as Drs John McDougall, Dean Ornish, Caldwell Esselstyn and Neal Barnard. Indeed, in a recent article in this magazine Dr Malcolm MacKay and Jenny Cameron describe oil as the ultimate junk food and write; “We recommend that you aim to eliminate all vegetable oil from your diet”. This “no oil” advice is however controversial. For example, the vegan holistic cardiologist Dr Joel Kahn has a podcast based on recent research entitled “Olive Oil Is a Therapy”(Kahn 2022, Kahn 2021). I will come back to this research shortly. So how should we evaluate the “no oil” claim? I suggest that the best standard for evaluating dietary advice is: Is it likely to reduce my risk of dying? Is there evidence that a particular dietary pattern reduces mortality and increases longevity? But first, a note on terminology. Most academic studies categorise dietary oil under the more general category of dietary fat. And as the vegan doctors referred to in the first paragraph are presumably not in favour of adding fat of any sort to your food, this article will use “oil” and “fat” interchangeably unless a particular oil is specifically mentioned in a study. One approach to the oil in the diet question is to investigate the relationship between diet and longevity around the world. In the well known Blue Zones study, Dan Beuttner was commissioned by National Geographic to investigate this and located five “Blue Zones” where lifespan was unusually long. The diets in the five zones were largely, though not entirely, plant based. (Buettner and Skemp 2016)
Extremes of oil consumption Curiously, two of the Blue Zones, Okinawa and Ikaria, featured extremes of oil consumption. On the one hand, the traditional Okinawan diet (staple food purple kumara) contained around 6% of calories as fat, a low fat diet by anybody's standard (Willcox 2014). On the other hand the Ikarians consumed a Mediterranean diet with about 25% of their daily caloric intake from olive oil (Beuttner, personal communication, 2021). That the Blue Zones, all communities noted for their longevity, include both relatively low (Okinawan) and relatively high (Ikarian) oil diets, with considerable added olive oil in the latter, suggests that added oil in the diet is not necessarily harmful to longevity. Another approach to investigating the relationship between
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John Livesey graduated from the University of Canterbury in 1970 with a PhD in chemistry. He then spent two years at the Royal Victoria Hospital, Montreal, as a post-doc, before returning to Christchurch where he worked from that time as a clinical biochemist, principally in endocrinology, for the Canterbury District Health Board, until retiring in 2011. He is the author, or co-author, of over 130 scientific papers. He has a long-standing interest in plant-based nutrition, nutritional epidemiology and statistics and has followed a wholly plant-based diet for over two decades. added oil and mortality is to experimentally lower or raise the amount of added oil in the diet over a prolonged period. Unfortunately there do not appear to have been any large enough randomised controlled studies, conducted with wholly plant-based diets, where the oil in the diet was reduced or increased for a sufficiently prolonged period to estimate the effect on the death rate. Consequently we must turn for evidence to modifications of non-plant-based diets. The large Women's Health Initiative study, initiated in 1992 in the USA, enrolled 48,000 post-menopausal women who were randomly assigned either to a relatively lowfat diet (29% of energy from fat) or to their usual diet (37% of energy from fat). The object of the study was to determine the effect on breast cancer incidence, but of interest in the present context is that lowering the amount of fat in the participants' diets was observed to have no statistically significant effect on overall mortality compared to the higher fat group (Prentice 2021). The opposite dietary modification, raising the amount of oil, was done in a large study in Spain, where olive oil was added to the diet. In the PREDIMED study, with some 5000 participants, the experimental group consumed an extra 27 grams of extra virgin olive oil (EEVO) daily, more than doubling their olive oil consumption, as well as being encouraged to eat a more Mediterranean type diet. Although the primary aim of the study was to determine the effect on heart disease, after 5 years no significant difference in mortality was evident between the extra olive oil group and the control group. There was not even a hint of higher mortality in the olive oil group, as in fact it showed a
lower (not statistically significant) mortality rate compared with the control group (Estruch 2018). Consistent with this is the smaller Lyon Diet Heart Study where about 400 French patients who had survived a myocardial infarction were randomised to a Mediterranean diet or a prudent Western diet. After nearly four years, mortality was significantly lower in the Mediterranean diet group but this reduction was not significantly associated with the intake of any particular fats (de Lorgeril M, 1999). The Mediterranean diet contained more EEVO than the prudent Western diet. Thus these two large studies and the one smaller one, are about all the experimental evidence we have, and when taken together suggest that deliberately lowering or raising the proportion of fat or oil in the diet has little adverse effect on mortality. This is consistent with the Blue Zones observation that both higher and lower fat diets can be associated with longevity. In summary, there does not appear to be any published experimental study that shows that reducing the oil (or fat) content of a diet reduces the mortality rate. Or for that matter, any experimental study that shows that increasing the oil content of the diet increases the mortality rate.
Diet quality considered
Further support for suggesting that the proportion of fat in the diet per se is not significantly associated with mortality is provided by an analysis of the diets and death rates of 37,000 participants in the US National Health and Nutrition Examination Survey. This was an observational, not an experimental, study. Whether the subjects tended to eat a low-carbohydrate-diet or a low-fat-diet, there was no observable association with mortality. Interestingly however the researchers also considered the quality of the diets, with diets containing more fibre, more plant protein and less saturated fat considered to be of higher quality. They observed that consumers of higher quality diets had a lower death rate, independent of the total fat content of their diets (Shan Z, et al. 2020). This suggests that it is what you eat with the fat/oil that is important, rather than the amount of fat/oil itself. Consistent with this is an analysis of the Greek component of the observational EPIC study (Trichopoulou 2003) where it was observed that while adherence to a Mediterranean diet was associated with significantly reduced mortality over a period of nearly four years, the amount of olive oil consumed was not significantly associated with mortality. Similarly, in the Spanish PREDIMED study when the control and experimental groups' data was combined, greater consumption of olive oil (ranging from an average of 21 to an average of 57 grams per day) was not associated with a significant difference in the mortality rate over a period of almost five years (Guasch-Ferré et al. 2014). An analysis of the combined Nurses Health Study and the Health Professionals Study, also observational studies, conducted by Harvard University, further suggest that the amount of oil in the diet has little effect on mortality. The two studies together comprised 83,000 women and 43,000 men, with the very large number of participants allowing very small differences to be detected. Depending on the assumptions in the calculations, those who consumed the most unsaturated fats (the type of fat most relevant to the “no oil” question), when compared to those who consumed the least, either had no significantly greater risk of dying, or a 24% decrease in the risk. This result again provides no evidence that oil in the diet is harmful (Wang 2016). Consideration of what was consumed along with the oil may explain why the rate of heart disease was observed to increase along with MUFA (monounsaturated fatty acid, olive oil) consumption in the study of Vrentzos et al. (2004). It was observed that the patients with heart disease, as well as consuming more MUFA, also consumed less fibre and less of several other nutrients than did the controls on the study. The lower intake of fibre may
well explain the higher rate of heart disease in the patient group. Turning to the effect of oil on heart disease, it has been claimed that a Mediterranean diet has not been shown to reverse coronary heart disease. However the Spanish CORDIOPREV study (Jimenez-Torres 2021) has demonstrated just such a reversal. In this seven year study nearly 1000 patients with heart disease were randomised to either a Mediterranean diet (35% calories from fat) or a National Cholesterol Education Program low fat diet (<30% fat). The intima-media thickness of both common carotid arteries (IMT-CC) and plaque height was measured at the beginning of the study and after seven years. The IMT-CC is a measure of endothelial health and plaque height a measure of the degree of atherosclerosis. The results showed that while the Mediterranean diet significantly decreased IMT-CC after 7 years compared to baseline, the low-fat diet did not show any significant change in IMT-CC. This reduction in IMT-CC suggests that a Mediterranean diet can improve endothelial function. Plaque height was also significantly decreased by the Mediterranean diet as compared to the low fat diet after seven years, indicating a reversal of atherosclerosis. These two observations do suggest a reversal of heart disease. It is this paper from the CORDIOPREV study that Dr Joel Kahn based his podcast on (Kahn 2021). These beneficial effects of a Mediterranean diet are consistent with the Medlay study (Davis et al 2017) in which healthy elderly Australians were randomised to either a Mediterranean diet or their habitual diet. The Mediterranean diet included an average of 34 ml of extra virgin olive oil daily (EEVO). Arterial flow mediated dilation (FMD) was measured at the start of the study and after six months. At the end of the six months the FMD was observed to have significantly increased in the Mediterranean group compared to the habitual group, the increase indicating better endothelial function and less atherosclerosis in the Mediterranean diet group compared to the control group. This again suggests that a Mediterranean diet with olive oil can reverse aspects of heart disease.
Effect on coronary artery disease
These observations of the beneficial effect on coronary artery disease of experimentally introducing a Mediterranean diet are entirely consistent with the original observation of Ansel Keys and collaborators in the 1950s and 60s of lower rates of heart disease in the Mediterranean as opposed to the USA and northern Europe (Seven Countries Study 2022). Of interest is the observation that the Cretan participants, who had very low rates of cardiovascular disease while consuming much olive oil (95 grams of edible fat per day), also consumed an exceptionally large quantity of fruit (460 g/d) (Kromhout 1989). Incidentally, Keys himself adopted a Mediterranean diet and lived to 100. In conclusion, I argue that it is probably not the amount of oil or fat in the diet that is important for health, but what you eat with it. In particular a vegan plant-based, whole food, high fibre diet is the most desirable. References
Buettner D and Skemp S. 2016; Am J Lifestyle Med Sep-Oct:318-321. Davis CR, et al. 2017; Am J Clin Nutr 105:1305–13. de Lorgeril M, et al. 1999; Circulation. 99:779-785. Estruch R, et al, 2018; N Engl J Med 378;25. Guasch-Ferré et al. 2014; BMC Medicine 12:78. Jimenez-Torres J, et al. 2021; Stroke 52:00–00. Kahn J, 2022; https://podcasts.apple.com/us/podcast/nutrition-forlongevity-2022-hot-tips/id1268172276?i=1000547916817. Accessed January 2022. Kahn J, 2021; https://podcasts.apple.com/us/podcast/olive-oil-is-atherapy/id1268172276?i=1000537997590. Accessed January 2022. Kromhout D et al. 1989; Am J Clin Nutr 49:889-94. Prentice RL et al. 2021; Am J Clin Nutr 113:1083–1092. Seven Countries Study; https://www.sevencountriesstudy.com/ dietary-patterns-and-coronary-heart-disease-in-the-seven-countriesstudy/. Accessed January 2022. Shan Z, et al, 2020; JAMA Intern Med 180(4):513-523. Trichopoulou A, et al. 2003; N Engl J Med 348:2599-608. Vrentzos GE, et al. 2004; Br J Nutr 91:1013-9. Wang DD, et al. 2016; JAMA Intern Med. 176(8):1134-1145.
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A practical medical approach on the use of oil in a healthy diet by Dr Martyn Williamson
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ohn Livesey's article (see previous page) hightlights an area of contettion in how to best use current evidence. Medicine is full of these areas, and as a practising GP I have had to advise patients on how to navigate the conflicting advice they receive. This approach, which is tailored to individuals is completely different from the giving of generic advice to a large group. In my view the two are frequently confused and arguments result. When we try to interpret large studies and examine associations, it is important that we have a priori theory which we can use to guide us. I am not aware of any theory or model related to nutrition which would suggest that oil derived from plants or fats derived from animal foods should have a health benefit, therefore I have approached the ‘added oil’ question from a position similar to that of Malcolm Mackay and Jenny Cameron. The description of added oil as the ultimate junk food is (if you change it to ‘their description of added oil as a junk food’) technically true and indisputable. The adjective ‘ultimate’ represents their opinion which, since oil is largely empty calories, I can understand. Empty calories means empty of nutritional value. It is important to note that the context in which this applies is one of calorie abundance and not one of calorie deficiency. In the Western world we struggle with the former. Estimates are that we consume on average 300-500 calories per person per day, more than we did in times before the advent of a significant consumption of processed foods.
Martyn Williamson moved to NZ from the UK in 1986. He has spent the last 35 years in rural general practice, mixing this with a teaching and research role at Dunedin School of Medicine. He has always been passionate about helping people thrive. Over the last 5 years he has focused on helping people prevent, reverse and cure their chronic illnesses. on its own. However, I think his statement, that we can then turn to evidence from studies which utilise modifications of non-plant based diets, is an erroneous assertion rather than fact. One major drawback, when we do that, is that an oil like Olive oil or EVO would have to replace some other dietary component which may well be more harmful, so rendering interpretation of results challenging and contentious. So what is my approach in this difficult area? Firstly, I’ll cover some principles that I use when advising someone. 1.
2. 3.
Olive oil therapy
There are people out there who believe Olive oil is a therapy. Here it’s important to note that this is the only oil which qualifies, and then it appears it has to be extra virgin Olive oil (EVO). Interestingly the theory as to why this might be the case, rests on the observation that EVO contains phytonutrients unlike other available vegetable oils. John is correct that we would need research which examines the use of EVO as part of a WFPB nutrition plan versus the latter
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4. 5.
To obtain the greatest health benefit from a nutritional plan, only foods which unarguably contribute to health should be used. There should be a sound rationale for why this is so, which is borne out by the literature. All foods should offer the maximum nutrient content per calorie possible. As fibre has been shown to benefit health, with current evidence suggesting that there is no upper limit to the amount of fibre that provides benefit, all calories should contain fibre. We have evolved quite obviously to consume whole foods, and not isolated food components of which oil is one. There is no one superfood.
So I advise patients, who are aiming to cure disease, to try WFPB no added oils first for 3 weeks then see how they go. It is particularly difficult to prevent added oil creeping into a WFPB
diet because of the challenges of eating out. Most vegan food is oily and there is also a need to use some minimally processed foods from time to time, which frequently have added oils. There is no doubt that these added oils do not contribute to health, so the debate rages around EVO only. Esselstyn is the doctor who has treated the most heart disease with nutrition and his experience suggests that for some people even whole plant foods which contain oil/fat should be avoided let alone added oil. At the moment his work remains the only guide we have for a practical application of nutrition to curing ischaemic heart disease, and his results are impressive. Unfortunately, this does not constitute incontrovertible scientific proof. Ornish has performed a controlled trial but this also included regular gentle exercise and mindfulness which makes it harder to reproduce in a clinical setting.
Importance of fibre Fibre is important as it feeds the gut bacteria associated with health. We live in symbiosis with these bacteria, and they are an essential part of us. Oil does not feed these bacteria at all and helps promote the growth of less helpful species. This has been shown specifically with soy oil (a so called ‘healthy’ oil). Until we have a convincing theory or model which would point to added oil being beneficial or until the evidence from a comparative trial is available, I will continue to advise my patients as described above, which I think is a much sounder approach. However, I don’t tell people what to eat, only present the evidence as I understand it and the likely benefits and drawbacks of particular approaches. I suspect it is the wording, “we recommend that you aim to eliminate all vegetable oil from your diet” from Jenny and Malcolm (generic advice) with which John has difficulty. Such a recommendation comes from their perspective of helping multiple people toward better health through WFPB nutrition.
Lastly I fail to understand what the fuss is about. There is no loss of pleasure from food in dropping oil from the diet. In fact, the contrary is the experience of many. Certainly, a lot of people who eat WFPB no added oil, feel better as a result, especially after meals, and I’m constantly hearing reports of how they notice a sickly heavy feeling after unavoidable use of oil. So, it’s not as if the no oil edict results in hardship. So what about EVO? Well, if you want to obtain the largest amount of the healthy phytonutrients, which seem to be responsible for putative benefits from EVO, then you will get far more from eating olives. Just make sure you wash off the salt which is often added. Lack of fruit, lack of fibre containing foods, and excess salt are the three top nutritional problems we face at the moment. EVO does nothing for this whereas eating Olives does. Olive are a fruit and they contain fibre. The other advantage of consuming whole foods is that they are all harder to over-consume. You’d be hard put to consume the number of olives required for 1 tablespoonful of EVO and yet you’ll gain exponentially more phytonutrients. This applies to all fruits by the way. Lastly, we come to what a colleague calls the ‘fudge factor’. What he’s referring to here is the question of how much we can deviate from the WFPB no added oil approach? Well, it seems some people, especially the ones who use WFPB as a cure for their disease, have much less room for manoeuvre than others. So, if John is fit and healthy at the moment, a normal weight and there is no strong family history of disease in the background, then his fudge factor is likely to include the ability to consume EVO on top of a WFPB nutrition plan with a decent chance of either minimal or no loss of health. This also presupposes that he is able to use whole foods all the time. Would I recommend he does use oil? Well, no. I wouldn’t for reasons outlined above. But if he wishes to do so I wouldn’t stand in his way.
A
Close examination of the frying process has revealed the dangers that await from tiny droplets released when oil is heated.
Study reveals the dangers of micro oil particles in air
scientific article published in the journal Nature in August 2021 outlined the dangers Chinese restaurant workers face from oil particulates found floating in the air. Ultrafine particles have been increasingly linked to adverse health effects in restaurant workers. The study(1) aimed to clarify the exposure characteristics and risks of ultrafine particles during the cooking process and provide standards for protecting workers in Chinese restaurants. It found that workers were at serious risk from exposure to high levels of ultrafine particles associated with frying food. Particles at the nanoscale level cause more adverse health effects than larger particles with the same components. In vitro and in vivo experiments have reported that the particles generated from cooking can deposit in the lungs, leading to adverse health effects on both the respiratory and cardiovascular systems, including decreased lung function, asthma, myocardial infarction, cancer and all-cause mortality. Epidemiological investigations have demonstrated a significant link between negative health effects and exposure to particulate matter from cooking. The latest review found that cooking oil can generate a considerable volume of particles within respirable size range. The chemical compounds included alkanes, fatty acids, dicarboxylic acids, lactones, PAHs, alkenones, and sterols. Frying with oil can also seriously affect average households, especially where ventilation is poor.
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PRESSURE COOKER POTATO & CHICKPEA TIKKA MASALA Great for the cooler autumn nights. A good boost of carbs topped with your favourite greens. A nice creamy texture without the need for high fat coconut milk or cream. by Catherine Barclay | Serves 6 INGREDIENTS 1 Tbsp 1 Tbsp 2 tsp 1 tsp 1 tsp 1/4 tsp 1 3 1 Tbsp 1 cup 3 cups 3 Tbsp 1 can 2 cans 1 cup 1 3/4 cup 1 Tbsp
METHOD garam masala paprika ground cumin coriander ground turmeric cayenne pepper or black pepper onion, diced garlic cloves, minced ginger, grated button mushroom, sliced potato, diced tomato paste chickpeas, drained and rinsed crushed tomato frozen pea/corn red capicum cashews lemon juice
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1. Combine all spices into a bowl and set aside 2. Set the pressure cooker to sauté, add a little water/stock then sauté onion until translucent. 3. Add in the ginger and garlic, cook for a futher one minute. 4. Now add in the remaining ingredients except the cashews and lemon, combine. 5. Attach the lid then manually set cooker on high for 25 minutes. 6. While all is cooking soak the cashews for 20 mins in hot water. Drain and then place the cashews into a high speed blender with 3/4 cup of water. Blend until smoother and creamy. 7. Once the pressure cooker is finished and the air is released, stir in the cashew cream and lemon. 8. Serve on brown rice with your choice of dark greens. (photo is steamed silverbeet with a squeeze of lemon).
ROAST VEGETABLE SOUP When we cook roast vegetables we always cook more than is needed for the one meal, then we make a really rich nourishing soup with the excess and leftover vegetables. by Catherine Barclay | Serves 6 INGREDIENTS 1 can 2 cup 2 cup 1 cup 1 2 1 tsp 1 tsp 1 tsp
METHOD crushed tomato vegetable stock water dried red lentils onion, diced garlic cloves, crushed fresh ginger, grated fresh sage fresh thyme all leftover vegetables, diced freshly ground pepper
1. Just combine all ingredients into a large soup pot. 2. Bring to a boil, then simmer until the lentils are soft. 3. Partially blend with a stick blender still leaving good size chunks of the roast veges but making the soup more creamy. 4. Eat immediately or store in fridge for a couple of days.
NOTE: The recipe above is just indicative on what can be used. Each time I use what I have available. The liquid is determined by amount of roast veges and other ingredients added. Next time I might add canned beans or canned brown lentils. Or use dried herbs instead of fresh.
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Kidney trouble and a protein rich diet by Dr John McDougall
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here are many causes of kidney damage. You must pay attention to those you can control. Fats and cholesterol in the diet promote atherosclerosis in the kidney arteries, which is one of the leading causes for failing kidneys. Add to this diabetes or high blood pressure and you invite almost certain kidney trouble by eating too well, but not at all wisely. Among the most subtle and important of the many toxic threats to the kidneys are the excess amounts of proteins that are consumed by the average person who eats our rich American foods. The daily intake of more proteins than the body really needs means that the excess must be eliminated through the kidneys. We’re equipped with no storage depots for proteins, as we are for fats. The proteins not used for body repair and growth float around in the blood stream until they are metabolized by the liver and their remnants are removed by the kidneys. The filtering units in the kidneys are called nephrons. Destruction of these nephrons occurs directly from exposure to those proteins or to the products of their degradation. The damage from excessive intake of proteins is so common that, in an otherwise healthy person, 2550% of the functional capacity of the kidneys will be destroyed after eight decades of high living American-style. Even so, we’re lucky to have much reserve tissue to rely on: with only 25% of kidney function remaining, plenty of tissue cells still survive to handle the waste products of body metabolism, and the damaged and failing kidneys go unnoticed. Our bodies are very forgiving! But not forever. This damaging effect from a high protein diet becomes a life and death matter with someone who has already lost kidney tissue from one or more other causes. For example, a person with diabetes, high blood pressure, atherosclerosis, physical injury, or surgical loss will be under a great disadvantage. Unfortunately, serious instruction about the value of a low protein diet is an important part of essential education that is missing from the medical care given most patients who have lost part of their kidney function.
Glomerulonephritis
Twelve children (aged 4-16) were studied, who suffered from nephrotic syndrome due to glomerulonephritis (the condition where the kidneys become inflamed, pass large amounts of proteins and blood into the urine, while the body’s tissues swell with accumulating fluid). All of the children had failed to respond to treatment with powerful anti-inflammatory drugs called steroids, and many also failed on anti-cancer drugs called cyclophosphamides. During the study, they were started on a diet that excluded common causes of food allergies – dairy products, eggs, pork products, tomatoes, etc. In four of the children the nephrotic syndrome improved in less than a month. Within 4 to 6 months remission was seen in six children. Then three were challenged with a dairy product, milk, and all three had an immediate recurrence of glomerulonephritis. Thus a debilitating, often fatal, kidney disease, was cured in half the patients by simply excluding from their diets some common causes of food allergies, especially dairy products. Apparently the proteins in milk (or in other foods) succeed in entering the body
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through the walls of the intestinal tract. Once in the blood stream, these proteins are attacked by antibodies (proteins synthesized by our own immune system in order to attack foreign invaders) such as bacteria, viruses, and food proteins. The milk proteins and antibodies form complexes that are filtered out of the circulating blood in the small capillaries of the kidneys. Once stuck in the kidney tissues, these complexes act like a sliver of wood stuck in the skin–causing inflammation. The inflamed cells in the kidneys leak blood and protein into the urine. Soon the injured kidney tissues are permanently damaged, and the kidneys begin to fail. Many other investigators have reported the “cure” of nephrotic syndrome by the elimination of milk and other animal proteins, such as pork. Presumedly, the cause of the condition is present in the foodstuffs that were eliminated. Current Treatment: People with kidney disease often lose proteins in their urine, and because of this some doctors mistakenly recommend a high protein diet in an attempt to compensate for the loss. The effort is foolish. All natural diets, whether based on plants or on animal foods, provide plenty of proteins. The strategy of adding even more protein in the diet not only does not help to affect the body’s protein balance, but actually worsens the kidney disease. The best treatment for someone having kidney trouble is a low protein, low fats, low sodium, low phosphates, and cholesterolfree diet. Potassium (high in fruits and vegetables) needs to be limited as the kidney disease progresses. Someone with a serious degree of the disease should unquestionably be under the care of a competent specialist.
Recommendations
Try to identify the spiral cause of the condition, such as the specific animal protein that is responsible for many cases of glomerulonephritis. Eliminate these damaging meats and dairy products from all meals, thereby protecting and preserving the kidney functions that remain. To begin with, in order to prevent development of any kidney destruction at all, follow a low-fat, low-cholesterol, diet with limited and reasonable amounts of proteins. If damage has already occurred, then the amount of proteins must be restricted much further. To lower the protein intake while on a starch-based diet, consumptions of beans, peas and lentils must be restricted even more (indeed, often eliminated entirely). If failure is far advanced, then simple sugars, even refined white sugar, should be added to your diet in order to increase the number of calories without relying upon more proteins. The goal is about 20-30 grams of proteins a day. (Consider that a diet of white rice alone (2000 to 3000 calories) provides 40 to 60 grams of proteins a day.) Medications may be needed to control symptoms of kidney failure. Kidney dialysis may be your last resort, short of a kidney transplant. See our References section link on Page 6 to connect with Dr McDougall’s book, Medicine: A Challenging Second Opinion. Further information can be found in the chapter titled, Kidney Disease.
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CHICKPEA VEGETABLE CHOWDER Taking a classic chowder and making it whole food. I have added soy beans for women wanting to reduce hot flushes. by Catherine Barclay | Serves 6-8 people INGREDIENTS 2 1 cup 1 cup 1 4 1 tsp 1 tsp 2 cups 4 1/2 cups 1 can 1 Tbsp 1/4 cup 1/4 cup
METHOD carrots, diced finely soybeans celery, diced finely onion, diced cloves garlic, minced fresh thyme fresh rosemary potatoes, diced vegetable stock chickpeas, drained and rinsed lemon juice corn red capsicum, diced finely
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1. Soak soybeans overnight to soften. Cook in pressure cooker for 10 mins, set aside. 2. In a large stock pot, sauté the onion, garlic, carrot, capsicum and celery with a little of the vegetable stock until soft. 3. Stir in herbs and mix through, add more stock if drying out. 4. Add all other ingredients (including the soybeans) except the lemon, bring to the boil then simmer for around 20 mins, check to see if the potatoes are soft. 5. Remove 1/2 of the soup to a blender and blend until smooth. or blend soup with blending stick (make sure to retain some chunks). 6. If blended outside of pot add back in the blended soup and stir through to combine. 7. Stir in lemon juice and season with pepper. 8. Serve with freshly chopped parsley.
RAINBOW QUINOA SALAD Colourful and filling easy recipe for a quick lunch or a complete dinner. by Janice Carter - Lifestyle Medicine Coach | Serves 6-8 people
INGREDIENTS 3/4 cup 1 1/2 cups 1 cup 1/2 cup 3/4 cup 2 sml 1/4 cup 1/4 cup 2 Tbsp 3 Tbsp 1 1/2 Tbsp 2 1 tsp
METHOD uncooked quinoa (pronounced keen-wa) water carrots, diced red or yellow capsicum, chopped into 1 cm pieces pumpkin, cubed and steamed red onions or spring onions, chopped finely sweetcorn pumpkin seeds sunflower seeds lemon or lime juice tamari cloves garlic, crushed chilli sauce
1. Rinse quinoa under running water and drain well. 2. Bring quinoa and water to the boil, cover and simmer for 12 minutes or until all the water is absorbed. 3. Remove form the heat and leave to stand for 10 minutes with the lid on to allow to steam and finish cooking – no peeking! 4. Mix carrots, corn, capsicum, pumpkin, seeds and onion in a large bowl. Add cooled quinoa and toss to combine. 5. Whisk lemon or lime juice, tamari, crushed garlic and chilli sauce well. Pour over quinoa and mix well.
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Preventing the Empty Shelf Blues by Innes Hope Innes Hope works in the arts, crafting thoughts into words, verses and recipes for a better world.
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ull supermarket shelves are a reassuring sight and shopkeepers take great pride and pleasure restocking them. Customers have happily taken our stable food supply for granted since the end of World War II, so current disruptions and price rises are just temporary, we think. Getting past the initial shock we adapt knowing that once this global pandemic is behind us, we’ll be able to shop as usual. Sorry folks. But food shortages and rising prices are here to stay. The climate crisis guarantees it, and adapting is not going to solve the problem. If we want to avoid a bad case of the empty shelf blues, and the blues in general, we need to move into mitigation mode. The sooner the better. The good thing is, mitigating turns out to be more enjoyable than adapting! Well that’s how I’m experiencing it. Here’s what I’m enjoying …
Leaving ‘Treat Yourself’ culture behind
I see ‘Treat Yourself’ culture as emotional manipulation luring me to buy unnecessary stuff. As an insult to nature, tempting me to consume Earth’s precious resources beyond my needs. It grows my carbon footprint and insults people struggling to feed their families. Phrases like ‘Go on, you deserve it’ insult my intelligence. Indulgence doesn’t gift me peace and contentment. Gratitude for the simple things does. Let’s be done with novel treats. Shunning them is not virtues signalling. It is living the virtues that grant us the deep satisfaction of feeling connected to each other and to nature. It is gifting ourselves the joy of gratitude.
Sorting the dollars
We can’t live on fresh air. We need some money if we want a full pantry and extra supplies. Civil Defence has been encouraging people to set up emergency food supplies for years. I’m finding it rewarding. Plus it’s a fabulous investment – staying ahead of rising prices we’re saving a significant amount of money. A food stash can be started without spending more than usual,
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by buying an extra litre or two of plant milk or a couple of cans of beans instead of, say, biscuits, beer or a coffee. Watching our stash grow is a whole new delight. Food security feels good. When empty shop shelves greet us, we can manage. When purchase limits apply, we can still buy milk and beans, so our stash doesn’t run down too much. A head start, plus eating from our stash and quickly replacing it, are the key. Sorting the dollars at the beginning makes it all possible. So what are the best foods to store?
Becoming ‘Essentials Savvy’
Essentials. By not purchasing unnecessary treats, it’s easier to sus them. Think water and essential nutrients. Our bodies can’t make Vitamin B12 or omegas, so having B12 tabs, and linseed for omegas in one’s stash is a wise choice. If, like me, you can’t take a lot of sun, doctors are usually happy to prescribe Vitamin D. Stocking up on whole carbs is easy when oats, brown rice, wholegrain flours and pasta are available. Essential fats and oils are already present in whole foods. Add a jar or three of peanut butter and tahini to your store of linseed, and you’ve got fat sorted. That leaves protein, and a few more vitamins and minerals.
Maintaining a stash of protein foods
‘Limit: two per customer’ signs on canned beans can be hard on plant-based eaters. But there are several ways around it 1. Buying dried beans, chickpeas, lentils, quinoa, etc, from Asian food stores or the likes of Bin Inn. The food is often cheaper, and those shops usually stock a bigger variety of whole plant foods. As do organic food shops. It’s a good feeling freeing ourselves from supermarket dependency and supporting small business. 2. Getting a pressure cooker and using it regularly. ‘Face the fear and do it anyway’ as the saying goes. It doesn’t take long to master basic pressure-cooking skills. Pressure makes protein more available, and food more nutritious
Home grown beans! Nothing like keeping your own whole food plant-based food stash.
SO WE CAN EAT from Thoughts Before Forks by Innes Hope Given so much we take for granted, The earth tilled, the seeds planted, The knowledge needed, the labourers’ toil, Backs bent tending the soil, All so we can eat; Engineers building mammoth machines That harvest, thresh, separate, and clean, Truckies enduring hours on the road, Forklift drivers stacking the load All so we can eat; Workers lugging crate upon crate, Shop attendants whose tired feet ache. We’re given all this, from the farmer’s crop To service with a smile at the counter top All so we can eat
3. 4.
and affordable. Growing climbing beans. Any variety. Drying and storing them. Free protein! At the supermarket, stocking up on tofu, tempe, canned beans, soy milk, frozen broad beans and maybe a few packets of high protein pasta. This, together with a good store of dried beans, will mean ‘Limit’ signs don’t get us down.
Being creative & resourceful
When food is in short supply, we tend to find new ways of making the most of what we have. Creativity blossoms as we sus the optimum use of food. We take pride in being resourceful, and in creating less waste. Here are a few ideas you might like to try. 1. Making your own oat milk, nut milk and soy yogurt. The nut milk solids can be made into soft cheese by adding lemon juice and a pinch of salt. 2. Getting out your preserving jars and bottling produce that’s plentiful and cheap. You’ll have your own unique pickles, chutneys, jam and bottled fruit to enjoy. 3. Dried foods store well. Dried mushrooms and seaweeds are handy and nutritious. When fresh, canned and bottled fruit is scarce, soak some dried fruit in water. Hydrated, it is better for our health. This is so with nuts and seeds too. 4. Maintaining a good store of frozen food; bread, vegetables, soups and ready-to-eat mains. During power outages, plant food eaters have an advantage over our meat-eating friends. Unlike animal foods, most plant foods don’t need
to be discarded. Double check, but it is usually safe to re-freeze them.
Growing stuff
Grow something outside. Anything. Veges, flowers, fruit. Anything. Every success and every failure is important and empowering. With fresh produce, you’ve got the rest of your vitamins and minerals sorted. Growing stuff outdoors we’re in touch with the weather. And there’s one thing we can totally rely on when it comes to the weather. It doesn’t lie. It’s the voice of the climate, speaking the language of sunshine and clouds, floods and storms. We need to listen. The climate crisis is real. The need to mitigate is urgent. Our food supply is totally dependent on the climate, and we, in turn, are dependent on our growers. Growing something, we gain respect for them, and feel more connected to our food supply. Instead of being embittered, criticising, and moaning about rising prices, no potatoes or tomatoes, etc, we’re likely to identify with growers, feeling concern and compassion. We’ll be more climate-aware and empowered to act. Enjoying a bit of kai grown in our own garden, (or balcony bucket), we can stay nourished. Starting with one or two plants at a time is a good idea. Silver beet and parsley are easy to grow ... With fresh greens on hand and a stash of essentials in the pantry, we won’t be singing the empty shelf blues. We may even have something to share with friends in need. That feels real good. First things first. Food is survival - the life blood of our world family.
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CHOCÀROS No refined sugar, fat or nuts – am I kidding? No! These little raw wholefood beauties are for real. So what’s the secret? … Cocoa has a bitter taste, and carob is naturally sweet. Load the two in a perfect ratio and you have ‘Chocāros’ - healthy as, always on hand for unexpected guests, easy to make, and they taste decadent! What more could you want? Innes Hope WET INGREDIENTS 3/4 cup 1/4 cup 2 tsp
plant milk maple syrup pure vanilla essence
DRY INGREDIENTS 3/4 cup 1/2 cup 3/4 cup 1/2 cup 2 Tbsp
rolled oats cocoa/cocoa powder carob flour/powder chopped dates ground chia Choco Dust to decorate
METHOD 1. Blend the milk, syrup, and vanilla for a few seconds and leave it in the blender. 2. Whizz the oats in a food processor for about 20 seconds. Remove ¼ cup of it and set that aside. 3. Stir the cocoa, carob, and chia into the rest of the oats in the processor. Add the dates and whizz for about a minute. The dates stay as small lumps, but that’s OK. 4. Transfer this dry mix into a bowl, make a well and pour in the wet mix. Stir thoroughly, then set aside for 2-3 hours or more, to thicken. Meanwhile … 5. If you don’t have Choco Dust , make a batch (recipe below) … 6. When the mix is firm, use a strong spoon, then your hands, to work the ¼ cup of oat ‘fines’ into the mix, which should feel stiff, like playdough. Roll the mixture into a ball and coat evenly with a little Choco Dust – just enough to stop it sticking to your hands.
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7. Scatter some Choco Dust onto a flat surface and roll the ball flat, about x1cm thick. Cut into strips, then rectangles, squish the excess into a ball, and repeat the process until all the mix is used. Tidy any rough edges by lightly pressing them into shape. 8. Line a storage container with baking paper, put the Chocāros in, then pop them in the freezer to firm up. Makes approximately 30 Choco Dust Whizz ½ cup desiccated coconut in a food processor or nut/coffee grinder to a very fine grit. (Don’t use coconut flour. It won’t prevent the mix from absorbing moisture). Mix 2 -3 Tbsp carob powder into the coconut fines to colour it.
Tips
If you haven’t the time to make Choco Dust, sifted carob flour will suffice - approximately ¼ cup should be enough. Store your Chocāros in the freezer. By the time you’ve taken a few out and arranged them on a plate, they’re ready to eat. If you want them to shine, mix ½ tsp of water into a teaspoon of maple syrup and brush a little across the top of each one just before serving. A unique serving suggestion; try crumbling a few Chocāros’ though plant-based vanilla ice cream for an instant, healthy ‘cookies ‘n cream’ ice cream!
APRICOT & ROSEHIP SWEETS Rosehips have an air of romance about them. But you can make these tasty little sweets any time of the year without rosehips, or a rose-petal bed. Which is good because they’re healthy, and they keep well. With their chewy texture, the delicious mix of flavours can be savoured for quite a long time! Innes Hope INGREDIENTS 2 Tbsp 2 tsp 1/2 cup 1 cup
lemon juice rosehip tea* or fresh, finely chopped rosehip flesh dried goji berries or cranberries soft dried apricots
Rose Dust 4 Tbsp ground almond Approx. 1 tsp beetroot powder (see Tips) Mix together. Spare Rose Dust keeps well
Tips
Loose rosehip tea is simpler to use. It is available in some organic stores or Asian food shops. No beetroot powder? Grate a small piece of raw beetroot on the finest setting to make x1 tsp of juicy mush. Add a little sweetener to taste, then mix into the ground almond until it’s a pale, warm pink colour. Beetroot Latte powder can suffice, though the cinnamon in it mutes the pink look to some extent. If you’ve gathered fresh rosehips, chop them very finely, making sure to first remove the prickly hairs inside. If the berries or apricots are on the drier side, add a little more lemon juice; they need to swell and be moist enough to bind. Experiment until the mixture holds together. The mini cupcake wrappers will come to the rescue if the end result is a little crumbly, so there’s no need to fret! Silicone wrappers are useful – they can be washed and re-used time and time again.
METHOD 1. Chop the goji or cranberries finely or at least in half. Mix the rosehip granules & berries into the lemon juice. Press it all down until as much of it as possible is in the juice. Set aside an hour or two until the lemon juice is absorbed. 2. Chop the apricots finely. 3. If you’ve no pre-made Rose Dust, now is an ideal time to make some. 4. Mix the apricots into the rosehip & berry mix - it should bind well. Add a small amount of Rose Dust if it helps it hold together. 5. Spread some Rose Dust onto a small plate. Using the heel of your hand, press some mixture firmly down into a tablespoon-sized measuring spoon until it is level and densely compacted. (You’re going to make a flat-bottomed ‘mound’ shape, not a ball). Prise the compacted mix gently out of the spoon into the Rose Dust. You can either coat the whole mound in a little Rose Dust or leave it as is. 6. Place each sweet in a mini cupcake wrapper as you go, and/or on a bed of fresh rose petals. Ooo la la!
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www.hundertwasserartcentre.co.nz Opening Hours Monday- Saturday Store: 9am - 5pm Galleries: 10am - 5pm Sunday Store: 10am - 4pm Galleries: 10am - 4pm
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Hundertwasser Art Centre Open Now 81 Dent Street Whangarei
Tips to prevent snacking from Janice Carter Lifestyle Medicine Coach
1. Eat proper meals If you want to stop snacking it is super important that you eat enough. If you don’t eat enough to fill yourself, the cravings for snacks will keep coming. Make sure you eat the good fats, quality proteins and complex carbs your body requires to function properly. This is different for everybody. People with a more active lifestyle will require more food than people with a passive lifestyle or sedentary job.
2. Plan when you eat Create a plan for yourself: when do you eat what. Create a rotating menu plan making sure it has no saturated fats, quality plant-based protein and lots of fibre and that you are eating the rainbow. Stick to your meal times.
3. Drink water, lots of it! Often, when you think you’re hungry and go looking for a snack, you’re actually just thirsty. Drink a glass of water, wait for 15 minutes and ask yourself if you still want to get that snack. Chances are that your cravings are gone.
4. Replace bad snacks with fruit
Whenever you do crave something sweet and can’t stop yourself, replace your normal snacks with a handful of nuts or grapes or an apple.
5. Ask yourself: Am I hungry or bored? This is a very valid question. We have a tendency to start snacking when we are not doing anything else. Ask yourself this question and give an honest reply. If you’re just bored: distract yourself.
6. Distract yourself Whenever you feel the urge to take a snack, go do something else. Go for a walk, clean your kitchen, start reading a book, anything. But whenever you distract yourself from your cravings, they are most likely to go away. This ties in with bored and hungry which are easily confused.
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PLANT-BASED SAMOSA As shown on Chef AJ, this samosa recipe is delicious. Check my site for samosa wrapping video. by Divya Singh from foodfamilywellness.com INGREDIENTS FOR PART 1: FILLING 4 lrg 1/2 1 cup 1/2 4 -5 1.5 tsp 1
potatoes cauliflower frozen peas onion garlic, minced ginger, minced green chilli (remove seeds if you're
10-12 2 tsp 1 tsp 1 tsp 2 tsp 1 1/2 tsp 1
curry leaves fennel seeds cumin seeds turmeric coriander/colantro powder garam masala fresh coriander/cilantro, 1 sml bunch lemon juice salt to taste (optional) water - about a 1/4-1/2 cup to deglaze the pan
2 tsp
sensitive to spice)
INGREDIENTS FOR PART 2: WRAPPING SAMOSA 2 Cups Cornflakes, fine crumb (texture
is similar to fine breadcrumbs use a food processor for best results)
40 pack Rice paper - preferably brown rice (purchase pack that contains at least 40, as you may need to discard some that are broken)
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METHOD FOR PART 1: FILLING 1. Chop potatoes into 1-inch pieces (approx) boil in water until soft (hold their shape but can be mashed) Heat non-stick pan, then add your cumin & fennel seeds. Dry roast until the seeds become brown. 2. Then add your curry leaves, onion & cook until soft. Add garlic, ginger and chilli (if sensitive to spice remove the seeds), cook for a further few minutes. 3. Add water to deglaze the pan. Add your cauliflower, peas, coriander/cilantro powder, turmeric powder, garam masala, and mix. Add the lemon juice and 2-3 tablespoons of water, stir well, cook for about 15 minutes - stirring occasionally. 4. Add cooked potatoes, stir to combine. Cover & cook for 5 minutes. Add salt and mix. Crush the ingredients using a wooden spoon or potato masher. 5. The filling should be mashed but still retain some bite/texture so not completely smooth. Allow the mix to cool completely before moving on to the next step. METHOD FOR PART 2: WRAPPING THE SAMOSA 1. Submerge rice paper for 8-10 seconds in warm water. 2. Cut into 2 halves. Add 2 generous tablespoons of filling, shape into a triangle, leaving a ½ cm gap around the filling in order to seal the edges. 3. In this process, you will be folding twice and then folding over the overhanging piece at the end which is about 1.5 cm. Fold over once then adjust the filling (press so it’s dispersed more evenly, closer to corners), fold it over again, applying more pressure at the bottom end of the samosa to seal it closed, pull over the overhanging piece. 4. Press edges together to ensure it’s properly sealed. Generously coat in the cornflake crumbs then place onto lined baking tray. 5. Repeat this process for the remaining samosas. Preheat oven to 180 degrees Celsius and cook for 25 minutes or until golden brown and crunchy.
PAKORA This recipe is perfect for a party and serves around 8-10 people. by Divya Singh from foodfamilywellness.com INGREDIENTS 7-8 1 1/2 cups 1 cup 1 cup 1 1 1 Tbsp 2 tsp 2 tsp 2 tsp 2 tsp 1/2 cup
potatoes, sml to med size chickpea flour spinch, cook/wllted frozen peas red onion sml bunch coriander peanut butter maple syrup or jaggery baking powder garlic powder pakora masala/ spice mix (available in indian stores)
water, approx (depending on the
water content in your cooked spinach and onions) Salt to taste (optional)
METHOD 1. Chop your potatoes into either ½ cm thick pieces or ¼ of a cm if your oven isn’t very efficient. This is really important because the potatoes are not precooked before they are placed into the oven. Halve your onion and then slice thinly, separate the onion pieces before placing into your mixing bowl. 2. Finely chop your coriander so it distributes evenly through the mix. Sift the chickpea flour before adding it to the bowl.
3. Mix the ingredients without the water as your spinach, peas, and onions hold water and, by mixing them on their own you can check the additional water required. You want to avoid adding too much water early on. Add your water slowly mixing as you go. 4. The consistency you’re looking for is similar to a thin pancake/crepe batter. There should be a thin coating over the vegetables. 5. Once mixed you can place the mix onto your greaseproof paper/oven tray ready to be fan-baked. The portions are approximately a tablespoon for each pakora. 6. Preheat your oven to 180 degrees celsius. Fan bake for 20 minutes at 180 degrees celsius then turn down to 150 degrees celsius and cook for a further 7-9 minutes or until they become golden brown. 7. Once the pakoras come out of the oven, let them cool for 5-10 minutes, then enjoy with your favourite dip or chutney. To find out how to make our oil-free Date & Tamarind Chutney to complement both my recipes visit my website: foodfamilywellness.com/dateand-tamarind-chutney
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Searching for a magic pill or, new hope on the horizon by Peter Barclay
A
trial is underway at the Christchurch based University of Canterbury to measure and investigate the ability of micronutrients in balancing the emotions of adolescents. Led by Professor Julia Rucklidge, the trial involves up to 150 young people who have been randomized to a placebo or treatment condition. The treatment condition involves taking 12 multi-nutrient capsules per day (four pills, three times a day) for eight weeks. Participants in the programme are required to complete initial questionnaires and are followed through with weekly monitoring of their symptoms. Contact during the trial is maintained over the internet, and clinical oversight is provided via online meetings with a psychologist throughout the trial. After the trial, all participants are to be offered micronutrients for a further eight weeks in an open label phase. There is no cost to participate, and all products are provided free of charge during the trial and open label phase. Those taking part in the trial must be aged between 12 and 17 and "be experiencing functionally impairing emotion dysregulation which cannot be better accounted for by a medical condition," according to the requirements for participation. Excluded from the trial are youth with neurological disorders involving brain or other central function (e.g., intellectual disability, epilepsy, MS, narcolepsy), some physical, metabolic conditions or other major psychiatric conditions requiring hospitalization such as conditions involving significant mood disorder with associated suicidality, substance dependence or psychosis. Other exclusions include serious medical conditions, anyone known to be allergic to the ingredients of the intervention or be taking a medication affecting central nervous system activity. Participants were advised that they must be off such medications for a minimum of four weeks before the trial. They were not encouraged to come off a medication simply to participate in the trial, and all exclusions were to be reviewed by the study physician.
Of broad interest to WFPB Broadly, this study is interesting from the perspective of those who support, advocate and or professionally treat people for conditions known to be impacted by the adoption of a whole food plant-based diet. If a pill is the answer, some of them may be interested in prescribing it, although it would still be a contentious issue for many. Putting out some quality science around this topic might be helpful in more ways than one. But can a study like this determine exactly what micronutrients affect emotional change? Is it two micrograms of magnesium combined with a pinch of iron plus a (commercially sensitive) combination of thiamine and riboflavin that sorts the problem? I think I sense a whiff of patent application in the air. One of the primary values of a whole food plant-based diet is that no calorie counting is required, nor is there any need to measure the nutrient intake (micro or otherwise) with every mouthful. Therefore, the question of what it takes to effect a mood change becomes an unnatural subject for discussion.
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Not so in the academic world, however. For people like Julia Rucklidge, defining what it is about micronutrients that makes them so good for the brain has pretty much become her professional reason for being, and she's not alone in this quest. Across the Tasman, Professor Felice Jacka is Director of the Food and Mood Centre and founder and president of the International Society for Nutritional Psychiatry Research (ISNPR). Based at Deakin University, the Food and Mood Centre is a world-leading, multi-disciplinary research centre that aims to understand the complex ways in which what we eat influences our brain, mood, and mental health. Within the field of Nutritional Psychiatry, their research initiatives aim to identify nutrition-based approaches to preventing and treating mental disorders that may improve brain and mental health both in Australia and globally. The possibility of making a difference in the mental health area focuses Rucklidge and her team because she sees little hope in the current crop of commercially available medications. Speaking at the first of the Evidence Based Eating lectures in Christchurch last year, she made it clear New Zealanders face big problems with both their mental and personal health. It's a big problem and it stems from our love of ultra-processed foods. "We have a problem of epidemic proportions," she said. "An increasing number of people are being identified with mental health problems. Conventional treatments are not helping or reaching enough people. If they were, the rates would be going down." It's easy to see why she's committed to the course she follows, and there's much in this realm to consider. While some researchers focus on the impact micronutrients have on the brain, others are looking to the gut biome and the actions of what many WFPB doctors call our 'second' brain. South Carolina based Dr Will Bulsiewicz is one of them. For him, an area of particular fascination is the link between the gut and the brain itself. "Your mood affects your gut; your gut affects your mood," he says. "This is part of the reason why many people, who are in a setting of stress, will manifest that stress in their gut." Bulsiewicz points to several neuropsychiatric conditions associated with the gut, including anxiety, depression, ADHD, some autism spectrum disorders, Parkinson's disease, chronic fatigue syndrome, bipolar disorder, and more. Interestingly, new research linking autism to the braingut microbiome was published last December in the journal Nutrients. It appears to confirm what Bulsiewicz and several other WFPB doctors have been saying for a while. The research, a scoping review, considered nearly 200 publications covering the relationships between the brain and the gut. The review synthesized the growing body of research suggesting that gut microbiota—the trillions of microorganisms living within the human digestive system—may serve critical roles in modulating brain functions, social behaviours and autistic symptoms. Gastrointestinal symptoms such as abdominal pain, constipation and diarrhoea have been reported in 46 to 84 per cent of autistic
science literature, Dr Michael Greger? Well, at least he makes it easier for average Jo's like me to comprehend. In his book How Not to Die he says: "For your diet to have a meaningful psychological impact, though, you may need to consume approximately seven servings of fruits or eight servings of vegetables a day."(1) His reference for this comment comes from a study on the negative and positive affect and food consumption in young adults, published in the British Journal of Health Psychology in 2013.
Happier on vegetables
people, giving recent rise to a hypothesis that gut dysregulation may be especially prevalent in autistic populations. Further, other studies have confirmed a link between food and violence.
Food and violence connection "What would you think if I told you that young people today likely committed violent, criminal acts in part due to poor nutrition?" asks Evolutionary Psychiatrist Dr Emily Deans of Massachusetts. "What if they continued those violent acts in prison as the poor nutrition continued?" Deans cites some interesting studies in her blog, but she's far from the WFPB belief that optimal health stems from the consumption of whole, plant-based foods. She aligns with WFPB in that she doesn't believe in the consumption of rich industrial vegetable oils or processed ("fake") food in general but, according to her, it's "perfectly healthy" to consume high-fat dairy providing you have no serious medical conditions plus meat and a swig of red wine to wash it down. But it's the plethora of study information she's amassed that's of relevant interest here. She cites a warning from Eugene Arnold, a psychiatrist and former director of the Nisonger Center at Ohio State University. He expresses concern that there are a lot of exaggerated claims in this field but not solid enough, placebo-controlled research. So, thumbs up, Julia Rucklidge. His view is that "there clearly is a connection" between nutrients and behavioural disorders, for example, between nutrition and depression, but rigorous research has been the exception. Most studies of the effects of nutrition on antisocial behaviour are dismissed because of poor experimental design. And, Arnold notes, misleading claims by the booming nutrient supplement industry have brought the taint of pseudoscience to those studying diet and behaviour. "Even good scientists in this field have been treated as guilty by association," he says. Finally, how can I leave this subject without reference to the man I consider one of the world's master reviewers of food
He also notes, however, that "even on a day-to-day basis, studies have shown that the more fruits and vegetables you eat, the happier, calmer and more energetic you may feel that day – and this positivity can spill over into the next day."(2) A review published in the journal Nutritional Neuroscience concluded that, in general, eating lots of fruits and veggies may present "a non-invasive, natural, and inexpensive therapeutic means to support a healthy brain."(3) And it's staggering how big the impact of eating vegetables can be. According to another study(4) published in Public Health Nutrition in 2012, and carried out on older people, higher consumption of vegetables may cut the odds of developing depression by as much as 62 per cent. A critical point that needs consideration here are the confounding factors affecting a study of the type Professor Rucklidge is undertaking. For instance, what will the study participants be eating? Going by the likelihood that most of the participants will be consuming a traditional diet during the trial period, one must wonder what effect the consumption of various diets might have on the study outcome. The WFPB community strongly believes that the consumption of animal products alone causes an inflammatory reaction with mood-changing effects. But, another confounding factor rest in the question of whether there is any interplay between consumption of animal products and ultra-processed foods. If so, can a power dose of micronutrients overcome them all? There was a study involving men and women who ate meat at least once a day. Researchers took away their eggs and chicken, and other meats to see what would happen to their moods. Within two weeks, the study subjects experienced a significant improvement in measures of their mood states. Enough for the researchers to conclude: "Perhaps eating less meat can help protect mood in omnivores, particularly important in those susceptible to affective disorders."(5) Professor Rucklidge's quest runs into a wall with WFPB because of a well accepted understanding that the changes known to occur on a strict WFPB diet are brought about by the cacophony of components it comprises. On page 43 of this issue, Stanford School of Medicine nutrition scientist Christopher Gardner puts it like this: "There isn't any one food or nutrient to rely on here, but rather it is the interplay of 'harmonious interactions' between the various micronutrients." His comments were made more in relation to mounting an immune defence against Covid. Still, for the purpose of explaining the potential for defining and isolating the elements that might impact mental health, you can see the extent of the challenge involved here. Wherein lies the real answer? Is it in the brain, the belly or both? Some, of course, will dismiss all this as nothing more than a quest for a magic pill, but Rucklidge cuts a better swathe than that. Her commitment in this area goes back several years, and she's now backed by a widening body of solid science, which unquestionably confirms that food affects our mood. The outcome of this latest research will be awaited with interest.
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IMMUNITY BOOSTERS Heading into Autumn and Winter it is a good time to boost your vitamin C. Most recipes call for sweetners which I believe defieats the purpose. However with a little pineapple in the mix it sweetens it just right. by Catherine Barclay | makes heaps :)
INGREDIENTS 3 1 1/2 cup 4 1 tsp 1/4 cup
NOTE: oranges large pineapple, remove outer skin before juicing fresh ginger lemons ground black pepper fresh turmeric
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For this recipe I use a juicer that seperates the juice from the pulp. However this can be done in a blender too and then sieve the pulp. METHOD 1. Cut all ingredients into small pieces for the juicer. 2. I first juiced the pineapple and then stored the pulp for the cream cheese recipe on page 37 3. I then juiced all other ingredients. 4. Stir through to make sure all is combined. 5. Pour into small shot bottles with lids (purchased mine from Kmart). 6. Refrigerate until use. We had one each morning with breakfast.
MOJITO MOCKTAIL Very refreshing drink, quick and easy to put together. See notes for making a larger quantity of the mocktail. by Catherine Barclay| makes 1 drink
INGREDIENTS 10 1/2 2 Tbsp 1 cup 1/2 cup
METHOD fresh mint leaves lime, cut into wedges maple syrup ice cubes soda water
NOTE: To make a pitcher volume: 80 mint leaves 1 cup lime juice 1/3 maple syrup 8 cups soda water 4 cups ice
1. In a sturdy glass, add mint leaves and one lime wedge. Using a muddler (or the end of a wooden spoon) crush the mint and lime. 2. Add the other limes and the maple syrup and crush again. 3. Fill the glass with ice and then add in the soda water. Garnish with mint leaves and lime.
Same method as above except this time I suggest lime juice instead of lime's themselves. Try subbing for crushed ice or if you don't have lime, try lemon. If you don't have a muddler, crush the mint leaves in your hand, and use the lime syrup.
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Newsbites
See wholefoodliving.life/ref-summer2021 to review references cited below
Study confirms alcohol - cancer link
A
A sad loss
F
ormer Rugby and League international, Inga Tuigamala, had only recently started on a journey to health but died suddenly on February 24th. He was 52. Well known on both sides of the Tasman and in England, 'Inga the Winger' had also gained considerable kudos within his own Samoan community, becoming a much loved and respected man. Sadly however, his life ended just as he was working hard to climb on top of health issues that saw him diagnosed with Type 2 diabetes last year. He was a previous stroke survivor and his father died of a stroke at the age of 48. In a video recorded for Alliance Health, Inga recognised he faced an early grave if he didn't take action on his own health and many of his last days were spent encouraging others to join him on their own journey to better health. Inga became an Obesity Diabetes Intervention Champion Evangelist following a meeting with Alliance Health's chairman, Ululomatootua Aiono in June 2021 where the ODICE project was born. In his first 25 days Inga lost almost 10 kgs and his vision "dramatically improved" according to the Alliance Health website, due to a reduction in his sugar intake and a diet of plant-based foods. The government funded Alliance Health food programme follows guidelines set down by the New Zealand Heart Foundation which, although loosely based around plants, advocates for a "balanced" diet that can also include meat and dairy products. In his ODICE video Inga said he didn't want to become another statistic. He believed he had the worst sleep apnea record in the country and over several years had become considerably obese. Talking of his struggle he said, "I suppose, in rugby terms, I just dropped the ball."
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n Oxford University study has found that alcohol consumption is linked to the development of multiple types of cancer. The study also suggests that those who never drink, or maybe have an occasional sip, are 31 per cent less likely to develop certain types of cancer. Alcohol consumption has been linked to a range of tumours including those of the breast, bowel, mouth, throat and liver. Now, in this latest piece of research, scientists have shown it is a lethal trigger, especially for people with specific gene mutations. “These findings indicate alcohol directly causes several types of cancer,” says
lead researcher Dr Becky Im, of Oxford Population Health, in a statement. “These risks may be increased further in people with inherited low alcohol tolerability who cannot properly metabolize alcohol.” Authors said the risks were greatest in participants who drank regularly despite being more prone to the effects. The British team tracked more than 150,000 men and women in China for an average of eleven years. Alcohol claims about 3 million lives a year across the globe — over 400,000 from cancer. Researchers noted confounding factors, such as smoking and diet, that could generate biased results, and had been difficult to rule out.
Electronic fitness trackers given the green light
A
recent study published in the British Medical Journal has shown that fitness trackers, like those found on phone aps and Fitbits, may be doing much more than just measuring your steps and counting your heartbeat. Researchers examined data from over 120 randomised control trials and 141 study comparisons to discover what impact, if any, their use had on the wearers physical activity. They sorted the data to determine the impact on moderate and vigorous activity, and sedentary time. The study(1) found that using fitness apps increased everyday physical activity by an equivalent of 1,235 steps a day, and vigorous physical activity by 48.5 minutes a week. In a nutshell, "people who use activity monitors and wearables are more active than people that do not," said Rasmus Tolstrup Larsen, a researcher at the University of Copenhagen's department of public health. He said the efficacy of fitness monitors has been a commonly investigated question since they hit the market, but this study "took the largest comprehensive look to date. It had come at a time when many people were looking to get moving again following a pandemic that had created conditions
encouraging more sedentary behaviour. "In a post-covid time, the need for focus on behavioural change in relation to physical activity and inactivity is as urgent as ever before," Larsen told CNN news by email. "Modern physical activity monitors, (wearables, smart watches or fitnesstrackers), have the potential to be used as facilitators for behavioural change, providing direct feedback on activity to the user." For anyone looking to increase their level of general fitness, Larsen said, "the devices are cheap, simple, and innovative. Now we can safely say that they are effectively motivating people for more activity in a safe way," he added. CNN fitness contributor, Dana Santas, says tracking apps add a level of personal accountability. It doesn't even have to be electronic, she added. Using a notebook or any physical reminder tends to embody our conscience. And a little competition with yourself never hurts, she said. "When my Apple Watch sends me a message saying, 'you can still make it happen,' it motivates me to make whatever happen that my watch is telling me I haven't done yet, like reaching 10,000 steps or spending more time standing."
See wholefoodliving.life/ref-summer2021 to review references cited below
Researchers confirm obesity & Covid link R
esearch that has yet to be peer-reviewed or published in a scientific journal may help explain why people who are overweight and obese have been at higher risk of severe illness and death from Covid. From the pandemic's start, it was observed that coronavirus seemed to target people carrying extra pounds. Patients who were overweight or obese were more likely to develop severe Covid-19 and more likely to die. While further health factors such as diabetes compound their risk, scientists have become increasingly convinced that their vulnerability has something to do with obesity itself. Researchers have now found that coronavirus infects both fat cells and certain immune cells within body fat, prompting a damaging defensive response. "The bottom line is, oh, my God, indeed, the virus can infect fat cells directly," says Philipp Scherer, a scientist who studies fat cells at UT Southwestern Medical Center in Dallas. "Whatever happens in fat doesn't stay in fat," he added. "It affects the neighbouring tissues as well." Should the findings be confirmed, they may shed light on why patients with excess pounds are vulnerable to the virus and why certain younger adults with no other risks can become seriously ill. According to the study authors, the evidence points to the possibility that new treatments could be developed that deliberately target body fat. Not surprisingly, however, there was no mention of how good nutrition can be used to achieve a similar effect. "Maybe that's the Achilles' heel that the virus utilises to evade our protective immune responses — by hiding in this place," Dr Vishwa Deep Dixit, a professor of comparative medicine and immunology at Yale School of Medicine, told the New York Times. The finding is particularly relevant to the United States and countries like New Zealand and Australia, which have high obesity rates. In the US, most adults are overweight, and 42 per cent are obese. Black, Hispanic, Native American and Alaska Native people in the US have higher obesity rates than white adults and Asian Americans; they have also been disproportionately affected by the pandemic, with death rates roughly double those of white Americans. Dr Catherine Blish, a professor at Stanford University Medical Center and one of the report's two senior authors, says this could contribute to severe disease. "We're seeing the same inflammatory cytokines that I see in the blood of the really sick patients being produced in response to infection of those tissues." Body fat was once viewed as inert, a form of storage. But scientists now know that the tissue is biologically active, producing hormones and immune system proteins that act on other cells, promoting a state of nagging low-grade inflammation even when there is no infection. Inflammation is the body's response to an invader, and sometimes it can be so vigorous that it is more harmful than the infection that triggered it. Fat tissue is composed mostly of fat cells or adipocytes. It also contains preadipocytes, which mature into fat cells, and a variety of immune cells, including a type called adipose tissue macrophages. Blish, with colleagues at Stanford and in Germany and Switzerland, carried out experiments to see if fat tissue obtained from bariatric surgery patients could become infected with the coronavirus and tracked how various cells responded. They found the fat cells themselves could become infected but did not become very inflamed. However, certain immune cells called macrophages could also be infected, developing a robust inflammatory response. The idea that adipose tissue might serve as a reservoir for pathogens is not new, Dixit said. Body fat is known to harbour a number of them, including HIV and the influenza virus. Coronavirus appears to evade the body fat's immune defences, which are limited and incapable of fighting it effectively.
Newsbites
Building up for winter
W
hat we eat is very important in terms of how our immune system responds to pathogens and how well it can defend itself against a pathogen, according to Simin Meydani, senior scientist and leader of the nutritional immunology team at Tufts University's Jean Mayer USDA Human Nutrition Research Center on Aging. Micronutrients such as vitamin C, vitamin D, vitamin B complex, zinc and selenium can help "pump up" the body's defences against colds, flu and even Covid-19, Meydani said, but you won't boost immunity by eating a large amount of one single nutrient or food component. Forget focusing on "superfoods." A large variety of foods are needed to provide the micronutrients the body needs to mount a robust cellular immune response, according to Stanford School of Medicine nutrition scientist Christopher Gardner. "There isn't any one food or nutrient to rely on here, but rather it is the interplay of 'harmonious interactions' between the various micronutrients," he said. Plan your menus around a large variety of fresh and colourful red, yellow, orange, blue and green fruits and vegetables, along with some high-quality whole grains. Be sure to include a sound base of complex carbohydrates like potato, sweet potato, quinoa, brown rice, oats. Eliminate refined carbohydrates like white bread, pastries, refined grains, pizza dough, cakes, and manufactured biscuits. Work to remove sugar, oil, salt and all animal and processed foods from your diet. A 2017 study(1) found a significant reduction in the risk of heart attack, stroke, cancer and early death by eating 10 portions of fruit and vegetables each day.
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MIXED MUSHROOM STROGANOFF WITH CREAMY MASHED POTATOES This version of a traditional stroganoff uses mushrooms instead of meat and is therefore lower in fat. It’s super easy to make, quick and really satisfying. You can use any mushrooms you like. The texture and flavour of button, shitake and oyster mushrooms works well in this dish. by Rebecca Stonor| justeatplants.com.au INGREDIENTS - MUSHROOM STROGANOFF 300g 100g 100g 1 3 1 cup 1 Tbsp 1 cup 1Tbsp 2 tsp 1 tsp 1 tsp 1 Tbsp 1 Tbsp 1 Tbsp
mushrooms fresh shitake mushrooms fresh oyster mushrooms leek, finely diced cloves garlic, minced low sodium vegetable stock, divided miso soy milk cornstarch onion powder garlic powder smoked paprika dried porcini powder (optional) tamari balsamic vinegar
INGREDIENTS - MASHED POTATO 1 kg 1/2 cup 1 Tbsp
potatoes soy milk nutritional yeast pinch of salt
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METHOD 1. Cube the potatoes with the skin on. Place these in a medium saucepan, cover with water and simmer for about 15 minutes or until soft. Drain and set aside. 2. Slice the mushrooms and fry (without oil) in a stainless steel or cast iron frying pan over medium heat until they begin to colour and caramelise. Add the leeks and garlic and continue to fry until softened. Add half of vegetable stock, miso and soy milk. Allow to simmer gently for about 5 minutes. 3. Mix together the cornstarch, onion and garlic powders, smoked paprika and porcini powder with the remaining vegetable stock, tamari and balsamic vinegar. Add this mixture to the mushrooms and stir over low heat until the sauce thickens. 4. Mash the potatoes with soy milk, nutritional yeast and salt. Add more soy milk if you'd like a creamier texture. 5. Serve the mushroom stroganoff on top of the mashed potatoes with chopped fresh parsley, blanched asparagus speras, a dollop of soy yoghurt, a sprinkle of smoked paprika and freshly cracked pepper.
BAKED BLUEBERRY DONUTS Blueberries are not only delicious but they are full of antioxidants and can improve memory! They are the hero in these baked donuts which are super easy to make. With the texture of a moist muffin they are gluten, oil and refined sugar free. You’ll need a donut baking tin/silicone sheet and only a few simple plant-based ingredients. by Rebecca Stonor | justeatplants.com.au | serves 12 WET INGREDIENTS 2 1/4 cup 3/4 cup 2 Tbsp 1 tsp
ripe bananas maple syrup soy milk flaxseeds, gound apple cider vinegar
DRY INGREDIENTS 1 cup 1/2 cup 1/2 cup 2 tsp 1/2 tsp
buckwheat flour brown rice flour almond meal baking powder bicarbonate of soda pinch of salt
OTHER INGREDIENTS 1 cup 2 Tbsp 3 Tbsp
frozen blueberries cocoa powder maple syrup cocoa nibs to garnish
EQUIPMENT donut baking sheet
METHOD 1. Preheat the oven to 180°C. 2. In a medium mixing bowl mash the bananas and add the maple syrup, soy milk, flaxseeds and apple cider vinegar. 3. In a large mixing bowl combine the buckwheat flour, brown rice flour, almond meal, baking powder, bicarbonate of soda and salt. 4. Mix the wet ingredients into the dry ingredients until the mixture forms a thick batter. 5. Add the blueberries to the batter and fold through, being careful not to knock out the air bubbles. 6. Spoon the batter into the silicone donut sheet and bake for 15 minutes until springy to touch. 7. While the donuts are cooling, mix the cocoa and maple syrup until it forms a smooth paste. Add more maple syrup if it doesn’t look like it will drizzle easily. 8. Garnish donuts with a drizzle of the chocolate sauce and cocoa nibs.
Combo meals under scrutiny
Care for a health problem with that? N
utrition experts at the University of Auckland’s School of Population Health recently conducted New Zealand’s first detailed research into combos, analysing serving size and nutrition information from 20 fast-food chains. Kilojoules (calories), sodium (salt), sugar, and saturated fat content were compared to daily recommended intakes. One of the least healthy combos (a double burger, dessert, fries and a sugary soft drink) included 16 teaspoons of sugar, along with more calories than an average person needs for an entire day, with a similar excess of salt. The researchers aren’t naming the fast-food chain to avoid singling out one company. “Even when you’re going for the convenience of a combo meal, your exact choice can make a big difference for your health,” said lead researcher Dr Sally Mackay. “Go for smaller portions, skip the dessert, and choose a lowsugar drink, and you’ll see the benefit for your wallet as well as your body,” she said. Dr MacKay said to help consumers make healthier choices, fast-food chains needed to provide more nutrition information at the point of purchase and cut portion sizes. Items high in calories, salt or sugar, could carry a warning symbol on the menu board (such as a salt shaker for high salt levels, for example). In this country, two in three adults are obese or overweight, along with three in 10 children. High salt intake can contribute to high blood pressure and stroke. The study, which was published in the journal Nutrients, found: • Burgers ranged in size from as small as 101 grams to as large as 718 grams. • Smoothies, often viewed by consumers as healthy, came as large as 600 millilitres and could be high in calories and sugar.
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Two of the smoothies each provided 40 per cent of a person’s daily calories. • Some fast-food chains had no nutrition information available either online or in-store • Many products exceeded UK targets for salt levels. Researchers used UK targets for comparison because Aotearoa New Zealand lacks such targets. The example above of a “least-healthy” combo had more than three times the calories, over twice the salt, and thirteen times the sugar of a combo meal consisting of a cheeseburger, small fries and a no-sugar soft drink. Tools to encourage healthier eating could include governmentset targets for calories and salt in fast foods and menu board labelling, which is currently under consideration by policymakers. Dr Mackay said it was disappointing that most takeaway chains failed to provide nutrition information for most products, and some failed to provide any information. The 20 fast-food chains whose meals were analysed were: Burger Fuel, Burger King, Burger Wisconsin, Domino’s Pizza, Hell Pizza, Jester’s Pies, KFC, McDonald’s, McCafé, Muffin Break, Noodle Canteen, Pita Pit, Pizza Hut, St Pierre’s Sushi, Subway, Tank Juice, Wendy’s, Wild Bean Café, Wishbone, Z Express. The seven chains that failed to provide nutritional information were: Nando’s, Night ‘n Day@Gull, Sal’s Pizza, Shake Shed and Co, Shamiana, Starbucks and The Coffee Club. The study was based on data collected in-store and from company websites from February to March 2020. It was supported by the National Health and Medical Research Council and used information from Nutritrack, which is funded by the Health Research Council.
Customers at Dargaville's Providence Cafe are spoiled for choice. The salad bar alone contains a mouthwatering selection of whole food plant-based meals... there's ice cream too!
- PROVIDENCE -
The cafe you just cant miss!
I
f you're heading up the Kauri Coast to Bayly's Beach perhaps, plant-based. We make all the products here. or down towards the Kauri Museum, there's a cafe on the way "We always source from fresh ingredients, and we use as much that you just can't miss. organic as we can. Sometimes organic is not available or costTucked into a corner at the intersection of Beach Road and effective for some things. Normanby Street, Providence Cafe isn't as easily discovered by its "Another philosophy we have is to go with as much local location so much as its colour scheme. With its bright pink roof product as we can. By local, we mean local to us here, but then and blue exterior walls you'd surely need to book an eye test if New Zealand, Australia and there are certain nuts and grains that you missed the place. you can only get from America or Canada etc. Apart from its exterior colour scheme, however, this cafe is "But if there is an option with certain products, where one is especially notable for the food it serves. All of it is 100 per cent New Zealand made or one or one that comes from overseas, then plant-based. This is the ideal whole food cafe and you only need we will always take the New Zealand one." to peek into its salad bar to prove it. Providence is based in a solid cow farming territory but, Nathan Inside, the decor is of a much softer hue and when we visited says the general reaction to a wholly plant-based cafe has really owner, Nathan Mitchell was out back, been very good. People "want to busy as usual. Nathan has owned the come to the healthiest place in town," cafe for the last two years, and he's he says. pleased with the reception it has The business also makes fresh received. juices like kale and apple, beetroot And he's well versed in what it and apple, chlorophyll and apple "and means to be plant-based. He and his I'll also do a black lemonade, a ginger family have lived that way for the last beer. The ginger beer is very popular." 25 years. Several of the cafe's customers 2 Normanby Street, Dargaville "The food we make is just the work at the local meatworks and normal food that we eat. When some take a salad home and sprinkle Phone: 09 439 0405 people come they're like wow, it with chicken. For Nathan though, Dine in - Curbside pickup - Delivery because the range is so big and it's all plant-based food is here to stay.
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SHOPPING LIST
T
hese days, few of us doubt the long-term dangers of cigarette smoking. We understand the damage it causes isn't immediately apparent but accumulates over time. Something similar happens with food, but why don't we think that way when we go shopping? Science has now proven that today's lifestyle illnesses are clearly linked to the food we eat. Think about it the next time you go shopping. All the diseases listed below are on offer; it's just a question of what you put in your trolley.
Heart Disease
Breast Cancer
Bowel Cancer
Ulcerative Colitis
Crohn's Disease
Prostate Cancer
Asthma
Osteoporosis
Multiple Sclerosis
Inflammatory Arthritis
Irritable Bowel Syndrome
Constipation
Type 2 Diabetes
Menstral Pain
Alzhiemers
Ovarian Syndrome
Acne
Hypertension
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Looking at
Mutiple Sclerosis Genetics load the gun, lifestyle pulls the trigger. Dr Caldwell Esselstyn Australia
Nearly 26,000 Australians live with the debilitating effects of MS. The disease affects more young people than any other acquired chronic neurological disease. It's a disease that impacts women terribly. In Australia, three out of four Australians diagnosed this year with MS will be women. Each day between one and two people are diagnosed with MS, and the average age of the person diagnosed will be between 20 and 40 years old. It's a costly disease. In 2017 the estimated cost of dealing with MS in Australia topped out at $1.7 billion.
D
New Zealand
In studies spanning almost 40 years (1968-2006), the prevalence of Multiple Sclerosis within the same regions of New Zealand has significantly increased. The disease is much more prevalent in northern New Zealand. As in Australia, the disease affects women more than men. According to the 2006 Census, there were 2,917 people diagnosed with MS. Of these, 75 per cent were women and 25 per cent were men. New Zealand is regarded as a high risk country for MS with an overall age and sex standardised prevalence of 73.1 per 100,000 of population.
Dr Swank confirmed diet MS link
r Roy Swank, a neurologist who published almost 300 scientific papers, worked at several leading neurology institutes (until age 94) and lived to age 99 was one of the first to think there was a connection between diet, specifically saturated animal fat, and MS. As such, he conducted some of the early studies associating MS rates with saturated animal fat intake[1][2]. Based on his own research and his own ideas, Swank was the first to put this association to the test. He recruited a group of 144 people with MS and asked them all to follow a very low saturated fat diet (15g/day, which is equivalent to 1.5 ounces of cheddar cheese or 1.5 pints of milk). Some people stuck with the diet (compliant) and some did not (non-
compliant). Swank published his results 3.5 years, 5 years, 7 years, 20 years, 34 years and 50 years after the study began. This alone is a remarkable achievement – most dietary studies last weeks or months. Further, Swank published in some of the most prominent medical journals. The results showed that for those who complied with the low saturated fat diet, 95% remained physically active. However, for those who did not comply with the diet, only 7% remained physically active. 20% died from MS in the compliant group whereas 80% of those who did not comply with the diet died of MS causes. Regardless of disability at the start of the trial, those who stuck to the diet did not get significantly worse.
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PLANT-BASED CHINESE HOT POT
This is a fun way to share a meal with friends Simply lay out your fresh vegetables, tofu and tempeh. Ingredients are then served raw and cooked with a large fondue or open pot over a gas stove filled with vegetable stock combined wtih spices and herbs. by Catherine Barclay | Serves 4 INGREDIENTS - BROTH 10 cups 4 slices 2 1 Tbsp 1 Tbsp
vegetable stock ginger, sliced thinly spring onions, diced goji berries garlic chves, diced
SUGGESTED RAW INGREDIENTS bok choy chinese cabbage gai lan (chinese brocolli) brocolli daikon radish oyster mushroom shiitake mushroom wood ear mushroom, dehydrate** enoki mushroom lotus root green beans mung bean sprouts firm tofu and / or tempeh potatoes, pumpkin corn cobs
METHOD 1. Place all of the broth ingredient into a large dutch oven over a medium heat and bring to boil. 2. Cover and simmer for around 30 mins 3. While stock is simmering, dice raw ingredients down to a managable size, place into separate plates or small bowls. 4. Mix together the ingredients for the dipping sauce. 5. Once the broth is ready, place pot onto a portable gas stove and place all the small bowls of raw vegetables / tofu / tempeh and dipping sauce around it. 6. Each person can put their own ingredients into the hot pot. Just make sure not to overload it. There is potential for the pot to boil over. 7. Also watch the temperature of the pot, if you add too much it can stop boiling and you will need to increase the temperature.
SUGGESTED DIPPING SAUCE 4 Tbsp 1 Tbsp 1 Tbsp 2 1 tsp
reduced salt soya sauce / tamari sriracha sauce rice wine vinegar garlic cloves, minced fresh ginger, minced
TIPS: ° First cook in pot ingredients that can take longer to cook, eg. potatoes, corn, radish, pumpkin ° Have strainers avilable to hunt out lost vegetables, easier than hunting around with chopsticks. ° Use bamboo or wooden chop sticks rather than plastic or metal ° Mix n Match with other sauces like: Peanut Sauce, Hoisin Sauce ** Wood ear or Pigs ear Mushroom is found at Asian grocers, usually they are dried. To hydrate place a handful in boiling water until soft. They expand so it might not seem like a lot at first.
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Mass starvation | Extinctions | Fires | Severe Flooding | Major Droughts
E
Grim predictions in latest IPCC report
ven if we manage to stop the planet warming beyond 1.50 this century, we will still see profound impacts to billions of people on every continent and in every sector, and the window to adapt is narrowing quickly. These are among the disturbing findings of the latest report from the Intergovernmental Panel on Climate Change (IPCC). At 1.50 warming above pre-industrial levels, the new report projects that, for example, children under 12 will experience a fourfold increase in natural disasters in their lifetime, and up to 14% of all species assessed will likely face a very high risk of extinction. This is our best-case scenario. Impacts such as these will not be evenly spread, with countries in Africa, Asia and low-lying island nations set to be hardest hit. Yet these nations are among the least able to adapt. We are three vice-chairs of the IPCC, and helped guide the hundreds of scientists worldwide who authored this report. As the second in a set of three, this report gives the most up-to-date synthesis of what we know about the impacts of climate change, and how to adapt to them. The previous report, published last year, confirmed Earth has already warmed by 1.090 since pre-industrial times as a result of human activity. Adaptation, such as through sustainable building development, can help humanity manage the increasing risks. But adaptation alone will not be enough, it must be paired with a drastic and urgent reduction in global greenhouse emissions if we’re to avert the extraordinary crises that unmitigated planetary heating would bring.
Cascading climate crises
As the peak climate science body of the United Nations and the World Meteorological Organization, the IPCC is the global authority on climate change. Our new report paints a worrying picture of climate impacts already affecting the lives of billions of people, our economies and the environment, from the poles to the Equator and from the tops of mountains to the ocean floor. Global warming of 1.090 has already caused widespread impacts globally. In the past several years, we’ve seen enormous wildfires sweep across Australia, Chile, the United States and Greece. We’ve seen global, back-to-back mass coral bleaching events. And we’ve seen unprecedented heatwaves and cold events such as in British Columbia, Canada and in Texas, US. Even if we manage to reduce global emissions and meet the Paris Agreement target of only temporarily exceeding 1.50 this century, this could still have severe and potentially irreversible impacts, although less so than for higher temperature rises. This includes species extinction, especially in low-lying islands and mountainous areas. Ice sheets will further break down in Greenland, West Antarctica and now even East Antarctica, raising global sea levels about half a metre or more by 2100. Every small increase in warming will result in escalating losses and damages across many systems. For example, the report found: • under a high-emissions scenario (where global emissions continue unabated), more frequent and extreme disasters
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The authors of the following article are from top left: Mark Howden; Director, ANU Institute for Climate, Energy and Disaster Solutions, Australian National University. Roberto Sanchez; Professor, Colegio de la Frontera Norte. Joy Pereira; Professor, Universiti Kebangsaan Malaysia (National University of Malaysia). Republished from theconversation.com under Creative Commons licence.
•
•
•
•
will lead to over 250,000 unnecessary deaths each year worldwide. up to 3 billion people are projected to experience chronic water scarcity due to droughts at 20 warming, and up to 4 billion at 40 warming, mostly across the subtropics to midlatitudes projected flood damages may be up to two times higher at 20 warming and up to 3.9 times higher at 30, when compared with damages at 1.50 . up to 18% of all those species assessed on land will be at high risk of extinction if the world warms 20 by 2100. If the world warms up to 40, roughly every second plant or animal species assessed will be threatened even warming below 1.60 will see 8% of today’s farmland become climatically unsuitable for current activities by 2100.
Importantly, the interplay between these various impacts can potentially cascade into further risk. Take Australia’s 2019-20 bushfires as an example. Climate change exacerbated drought and heatwaves, which generated catastrophic fire conditions causing over 18 million hectares to burn. The drought also reduced water availability for firefighting; the heat exhausted the firefighters in their protective clothing; and the fires generated their own fire weather, spreading the fire faster while also disrupting communications, power networks, and fuel and banking systems – all of which severely hampered the disaster response. The fires also released huge amounts of carbon dioxide into the atmosphere, adding to warming and future fire risk.
Who will be hit hardest?
A key message from the report is how climate change increases inequities across the globe. Existing climate change impacts are already disproportionately hitting the poor and disadvantaged. For example, reductions in food production have been greatest in those areas where poverty is already rife. This pattern is projected to worsen, with significant risk of large-scale food and nutrition insecurity.
Across Africa, for example, the report found climate change has already reduced agricultural productivity growth by 34% since 1961 – more than any other region on the planet. Further warming will shorten growing seasons and the availability of water. In particular, warming above 20 will result in significant yield reductions for staple crops across most of the continent. By 2050, reduced fish harvests could leave up to 70 million people in Africa vulnerable to iron deficiencies, up to 188 million for vitamin A deficiencies, and 285 million for vitamin B12 and omega-3 fatty acids. Climate change is also a dire threat to lives and livelihoods in small island nations, such as in the Caribbean and Pacific. For example, the report found warming above 1.50 will see up to 90% of tropical coral reefs severely damaged. This jumps to 99% of coral reefs for warming over 20. Many rely on coral reef ecosystems for their livelihoods, and this will contribute to climate-related displacement, which is expected to increase. And to rub salt into the wounds, developing nations, communities and people generally play only a negligible role in emitting the greenhouse gases driving the temperature up, with per capita emissions often only a tenth of those in developed nations.
Adapting isn’t enough
To avoid the projected mounting losses, we require urgent, accelerated action to adapt to climate change. There are adaptation options for every region and every sector. These could include removing houses and other infrastructure from floodplains to slow river flows and increase water retention, or improving building standards so our homes are suited to warmer climates. But the more global warming that occurs, the fewer and less effective these options will likely be. Thus, as climate change proceeds, there will be ever-tightening limits on our capacity to adapt. For example, in many subtropical and mid-latitude regions such as the Mediterranean, Chile and Mexico, hot temperature and drought conditions are likely to increase. Irrigation is obviously an adaptation option for high-value crops. However, the likely lower water availability and increased demand across sectors will reduce water allocations, and constrain irrigation options. What’s more, the efficiency of water use will reduce under hotter, dryer conditions with lower relative humidity of the air. This means for a given amount of water, there’ll be less benefit to crop growth or even for other sectors, such as for cooling power stations. Faster adaptation depends on getting the right support. We need firm political commitment and follow-through, robust institutions with diverse input, research and development which provides new adaptation options, and access to adequate financial resources. Indeed, developed countries have agreed to mobilise US$100 billion per year to finance adaptation and mitigation in developing countries. But while climate finance is increasing overall, it’s not enough to enable adaptation to keep pace with climate change. Only a tiny fraction (an estimated 4-8%) is targeted at enhancing climate adaptation – most is aimed at emissions reduction. Even a well-designed and implemented global adaptation program won’t fully address the increased risks from climate change, and so losses and damages will likely mount. Action we take to adapt to climate change will require parallel reductions in greenhouse gas emissions – adaptation cannot do it all. Where possible, adaptation actions should simultaneously reduce net emissions, and reduce climate risk. Clearly, adaptations that increase emissions – such as turning on our air-conditioners if they use fossil-fuel-generated electricity – are self-defeating. Similarly, emission-reduction activities will increasingly need to
Children under 12 will experience a fourfold increase in natural disasters in their lifetime. adapt to the changing climate. For example, higher temperatures and lower rainfall projected for southern Australia will lower the amount of carbon forests can soak up, because the forests’ growth rate will reduce and more fires will lead to greater losses. Alongside enhanced fire management, choosing a mix of plant species that are adapted to a warmer climate could help offset some of these effects. It’s clear reducing global emissions alongside effective adaptation will put us on a trajectory of lower costs and damages. But at a global level, we’re doing neither of these things to the necessary extent. We’re at risk of missing a brief and rapidly closing window to secure an equitable and sustainable future.
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PIKELETS Whole plant-based fluffy pikelets. Converting the traditional dairy pikelets to plant-based took a while to work out but I think this has nailed it. by Catherine Barclay | makes 20 INGREDIENTS 1 cup 1/2 cup 1 tsp 1 tsp 1 1/4 cup 1/4 cup 2 tsp 1 Tbsp
METHOD soy milk lite water malt vinegar vanilla essence wholemeal flour apple sauce baking powder cornflour
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1. Combine all ingredients into a large bowl. 2. Using a nonstick pan add small spoonfuls of the batter to the pan. Flip once bubbles have popped and you can easily slip a spatula underneath. 3. Cook oposite side for a further 2 mins then remove from heat. 4. Repeat until the mix is used. 5. Enjoy with a dollop of jam.
CASHEW & PINEAPPLE CREAM CHEESE Now here's something a wee bit different. With a little patience and time you can put together a cream cheese without the fat and guilt. Try different combinations. I used the pineapple pulp from the boosters on page 40 to add a unique taste to this cream cheese. by Catherine Barclay INGREDIENTS 1 1/2 cups 2 Tbsp 2 Tbsp 1 tsp 1/2 cup 3 Tbsp 4 Tbsp 3 Tbsp
METHOD raw cashews apple cider vinegar lemon juice lemon zest crushed pineapple water chives, chopped parsley, chopped fresh ground pepper
1. Soak the cashews overnight in water. 2. Next morning rinse the cashews and add to a blender with vinegar, lemon juice and water. 3. Add in crushed pineapple and pulse until blended. 4. Move to a bowl and mix through herbs, and fresh ground pepper for taste. 5. Using cheesecloth over a small bowl, add in the mix and allow to cool in fridge for a couple of hours. 6. Remove from fridge and squeexe cheese in mesh to remove excess water. 7. Place cheese back into the small bowl without the mesh and leave in for a futher one hour befoe eating. 8. Serve immediately or store in a sealed container in the refrigerator for up to 5 days, or freeze for up to 3 months.
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AUTUMN Spring 2021
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Rheumatoid arthritis, one of a rising number of autoimmue conditions.
Scientists wrestle with rising tide of autoimmune conditions W orldwide, an increasing number of people are presenting with autoimmune conditions. These conditions arise when their immune systems fail to differentiate between healthy cells and invading micro-organisms. Defences that once protected them are instead attacking their tissue and organs. Now, the rush is on to try and figure out why the numbers are increasing. At London's Francis Crick Institute, world experts James Lee and Carola Vinuesa have set up separate research groups to help pinpoint the precise causes of autoimmune disease. “Numbers of autoimmune cases began to increase about 40 years ago in the west,” Lee told the Observer. “However, we are now seeing some emerge in countries that never had such diseases before. For example, the biggest recent increase in inflammatory bowel disease cases has been in the Middle East and East Asia. Before that, they had hardly seen the disease.” The number of recognised autoimmune conditions is huge. They range from type 1 diabetes to rheumatoid arthritis, inflammatory bowel disease and multiple sclerosis. The immune system gets its wires crossed and turns on healthy tissue instead of infectious agents in each case. At least 4 million people in the UK have developed such conditions, with some individuals suffering more than one. Internationally, it is now estimated that cases of autoimmune diseases are rising by between 3% and 9% a year. Most scientists believe environmental factors play a key role in the increase. “Human genetics hasn’t altered over the past few decades,” said Lee, who was previously based at Cambridge University. “So something must be changing in the outside world in a way that is increasing our predisposition to autoimmune disease.” Vinuesa, who was previously based at the Australian National University, agrees. She pointed to changes in diet that were occurring as more and more countries adopted western-style diets, and people bought more fast food. “Fast-food diets lack certain important ingredients, such as fibre, and evidence suggests this alteration affects a person’s microbiome – the collection of micro-organisms that we have in our gut and which play a key role in controlling various bodily functions,” Vinuesa said. “These changes in our microbiomes are then triggering autoimmune diseases, of which more than 100 types have now been discovered.” Both scientists stressed that individual susceptibilities were
Unraveling the pathology of autoimmunity is an ongoing challenge, but research suggests diet can play a role in the development, strength, and behavior of the immune system. A whole food, plant-based (WFPB) diet in particular may be beneficial in several key areas associated with autoimmunity.
involved in contracting such illnesses, ailments that also include celiac disease as well as lupus, which triggers inflammation and swelling and can cause damage to various organs, including the heart. “If you don’t have a certain genetic susceptibility, you won’t necessarily get an autoimmune disease, no matter how many Big Macs you eat,” said Vinuesa. “There is not a lot we can do to halt the global spread of fast-food franchises. So instead, we are trying to understand the fundamental genetic mechanisms that underpin autoimmune diseases and make some people susceptible but others not. We want to tackle the issue at that level.” This task is possible thanks to the development of techniques that now allow scientists to pinpoint tiny DNA differences among large numbers of individuals. In this way, it is possible to identify common genetic patterns among those suffering from an autoimmune disease. “Until very recently, we just didn’t have the tools to do that, but now we have this incredible power to sequence DNA on a large scale and that has changed everything,” said Lee. “When I started doing research, we knew about half a dozen DNA variants that were involved in triggering inflammatory bowel disease. Now we know of more than 250.” Such work lies at the core of Lee and Vinuesa’s efforts to discover how these different genetic pathways operate and unravel the many different types of disease doctors are now looking at. “If you look at some autoimmune diseases – for example, lupus – it has become clear recently there are many different versions of them that may be caused by different genetic pathways,” said Vinuesa. “And that has a consequence when you are trying to find the right treatment. “We have lots of potentially useful new therapies that are being developed all the time, but we don’t know which patients to give them to because we now realise we don’t know exactly which version of the disease they have. And that is now a key goal for autoimmune research. We have to learn how to group and stratify patients so we can give them the right therapy.”
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The eyes may have it O
Research efforts currently underway may soon determine if our true biological age can be determined by a simple eye examination.
f course, the poets were convinced of it, but science may actually be about to confirm that our eyes really do have it – the secret to our chronological age, that is. Dry eyes are a known sign of rheumatoid arthritis, high levels of cholesterol can cause a white, grey or blue ring around the iris, and a coppery gold ring circling the iris is an indicator of a rare genetic disorder that causes copper to build up in the brain, liver and other organs, slowly poisoning the body - an indicator for Wilson's disease. But wait, there's more. Retina damage in the back of the eye can be an early sign of nerve damage brought on by diabetes, high blood pressure, coronary artery disease and cancer. Glaucoma and age-related macular degeneration can also be found here. Doctors often dilate the eyes at your annual health examination to check for signs of disease. But a new study, which researchers say is the first of its type, is about to determine whether the retina holds the key to our biological age – which may not match our chronological age. "The retina offers a unique, accessible 'window' to evaluate underlying pathological processes of systemic vascular and neurological diseases that are associated with increased risks of mortality," wrote study author Dr Mingguang He, a professor of ophthalmic epidemiology at the University of Melbourne, Centre for Eye Research. The study analysed over 130,000 retinal images from samples given by people participating in the UK BioBank, a long-term government study of over 500,000 UK participants between the ages of 40 and 69. Using a deep learning model, a form of machine learning, the researchers estimated a "retinal age gap" between the actual biological health of the
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eye and the person's age since birth. The study found a two per cent increase in the risk of death from any cause for each year of difference between a person's actual age and the older biological age identified in the eye. Larger gaps of three, five and ten years between actual age and biological age measured from the retina were significantly associated with up to a 67% higher risk of death from specific diseases, even after accounting for other factors such as high blood pressure, weight and lifestyle differences such as smoking. "The computer was able to determine the patient's age from a colour photo of the retina with pretty good accuracy. These levels of changes are not things that we as clinicians will be able to tell -- we can tell if someone is a child versus an older adult, but not if someone is 70 vs 80," said Dr Sunir Garg, a clinical spokesperson for the American Academy of Ophthalmology and professor of ophthalmology at Wills Eye Hospital in Philadelphia, who was not involved in the study. "The unique aspect of this paper is using that difference in a patient's real age compared to the age the computer thought a patient was to determine mortality. This is not something that we thought was possible," Garg said. The model failed to significantly predict an increased risk of death for cardiovascular disease and cancer. That might be due to a smaller number of such cases in the population studied, the researchers said, or to improvements in cancer and heart disease treatments. "Our novel findings have determined that the retinal age gap is an independent predictor of increased mortality risk, especially of non-cardiovascular disease and non-cancer mortality," wrote He and his team. "These findings suggest that retinal age may be a clinically significant biomarker of ageing."
PLANT-BASED TIPS
By Catherine Barclay
REMOVING AVOCADO PIT
Last year in New Zealand, the injury claims on removing the pit from avocado came to around $80,000. People are merrily cutting and stabbing themselves while extracting the stone from the fruit. Only recently have I discovered the easiest way to remove the darned thing. Using a knife, place the point of the blade at the bottom of the stone where the small brown spot appears, then gently lift the pit out ... that simple ... give it a try.
BANANA PEEL IDEAS
Are you throwing away banana peels thinking they were unuseful? Here are a couple of tips: Insect bites / Bee stings: Rubbing the inside of the banana skin on your inflamed skin cools and stops the irritation almost instantly. Fertiliser: Let the banana peel sit in water for a couple of days, then use the water as fertiliser in your garden. The potassium and calcium found in the banana peel are excellent plant food.
A great way of keeping both a ginger and turmeric root from going off before you have used them is to place them in a paper bag or snaplock bag in the freezer. When I need to use them, I find that I grate what I need straight into the dish I am cooking or chop off chunks into a smoothie and pop the rest back in the freezer.
There is nothing like fresh crispy greens, though placing them into the fridge in its store wrapped plastic doesn't keep it fresh for long. Try tipping the greens into a sealed container before placing them into the fridge. This keeps the greens for up to a week. Not that they last that long in our household.
A tip on reading sodium on a label from Dr Mark Craig, of Auckland: "If you must pick a product that contains sodium (salt), then make sure that the sodium mg count is less than the total energy kJ figure." While we are talking label reading, did you know that One calorie is equal to 4.2 kJ's
LEMON ALL YEAR ROUND
Do you have a lemon tree bursting with lemons? I picked up a tip from Radha Sahar to juice all the excess lemons into ice cube trays and freeze. Then, move them to a snap-lock bag and store in the freezer to use all year round in your baking, hummus or drinks etc.
STORING GINGER AND TURMERIC ROOTS
STORING YOUR LETTUCE AND DARK GREENS
LABEL READING
LEMONS IN THE FRIDGE
NICE CREAM IDEA
Barbara & Dave Simissen from Marton shared this recipe after reading the nice cream recipes from our summer issue: "An indulgent version is six or so organic figs soaked (especially with rose water and cardamom) then blended along with the bananas." Thanks guys. That is a unique and extremely delicious version of the nice cream.
If you don't want to juice all your lemons, giving you the ability to use the rind in recipes still, then a good suggestion is to store them in a large sealed jar filled with water in the fridge. This can keep them fresh for up to three months.
LEFTOVER TOMATO PASTE There is nothing worse than opening a pottle of tomato paste only to have the leftover paste go off before you can finish it. One suggestion is to freeze the paste in ice cube trays, once frozen, move them to snaplock bags and freeze for up to three months.
GOT SOME GREAT TIPS TO SHARE? CONTACT ME AT CATHERINE@WHOLEFOODLIVING.LIFE wholefoodliving.life | Autumn 2022
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The Podcast selections below cover food and health issues and provide quick access to a deeper understanding of what whole food eating can achieve. Listening to podcasts on a regular basis is a great way to increase your understanding of WFPB and keep yourself on track.
Dr Ostfeld - erectile disfunction
Tips for optimal brain healthy
In this episode on the plantstrongpodcast.com a plantbased doctor discusses a study on erectile disfunction, a surprising predictor for heart disease..
On the plantproof.com podcast, we hear from Neurologist’s Drs Dean & Ayesha Sherzai on building a lifestyle that promotes brain health.
Growth, emissions & our waterways
The crazy benefits of water-only fasting
On The Lentil Intervention, Dr Mike Joy provides us with an important update regarding the ongoing concerns about the unsafe nitrate levels in NZ’s lakes and rivers.
Rich Roll's podcast episode on Dr Alan Goldhamer. Walks you through all things fasting, food addiction, and the power of a whole plant diet
Self esteem, success & evolutionary psychology
Writing The China Study
Spudfit.com podcast talking to Dr Douglas J. Lisle, founder of a new method of approaching human psychology and wellbeing, describing the approach as Esteem Dynamics.
PlantYourself Podcast, talks to Dr Tom Campbell about coauthoring the influential book on science-based nutrition The China Study with his father Dr T Colin Campbell
The obesity crisis - How to stop it
Four questions on heart disease
Though the Corinne Nijjer Podcast is no longer putting out new content there is still a wealth of stories to listen to like Amy Hinks on transitioning a family of 5 to a plant-based diet.
Another brilliant podcast fromplantstrongpodcast.com, Dr Kim Williams talks - Have Heart Disease? Four Questions to Empower Your Reversal.
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The YouTube selections below cover food and health issues and provide quick access to a deeper understanding of what whole food eating can achieve. There's a useful ideal on what to do with oil and interesting thoughts on the problems you can face with Keto.
How to make olive oil candles
Why am I so fat?
Want to know what to use your leftover olive oil on? These candles release herb-infused fragrance as they burn http://tiny.cc/fi9puz
Dr McDougall talks with Chef AJ about weight loss and long term weight control. http://tiny.cc/ki9puz
Cancer developement is reversible
Reveiws on Keto
Dr T.Colin Campbell talks about reversing cancer development through nutrition. http://tiny.cc/ni9puz
Plant Chompers looks at a new diet book "A case for Keto" and debunks alot of it's theories. http://tiny.cc/yi9puz
28 Days to a happy gut
We are living longer in ill-health
Dr Alan Desmond explains what a plant based diet does for your body within the first 28 days. http://tiny.cc/cj9puz
Dr Shireen Kassam talks on doctors dealing with chronic disease with medication, leads to living longer in ill health http://tiny.cc/rj9puz
When vegan diets don't work
Ensure huge potato yields
Dr Klaper gives a fasinating incite into why some people think moves them away from a vegan diet. http://tiny.cc/zj9puz
MIGardener shares their not so secret tips on things you can do to getting large yields with potatoes http://tiny.cc/pi9puz
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Books to Consider
From the groundbreaking results of his twenty-year nutritional study, Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyn illustrates that a plantbased, oil-free diet not only prevents the progression of heart disease but can also reverse its effects.
Lisle and Goldhamer offer unique insights into the factors that make us susceptible to dietary and lifestyle excesses and present ways to restore the biological processes designed by nature to keep us running at maximum efficiency and vitality.
T. Colin Campbell and his team at Cornell University, in partnership with teams in China and England, embarked upon the most comprehensive study ever undertaken of the relationship between diet and the risk of developing disease. Their results still astound.
Why rely on drugs and surgery to cure you of life-threatening disease when the right decisions prevent you from falling ill to begin with? How Not to Die gives effective, scientifically proven nutritional advice to prevent our biggest killers.
Suzy Amis Cameron environmental advocate, former actor, and mom of five, presents an easy guide to improve your health and shrink your personal carbon footprint. Just swap one meat- and dairy-based meal for a plant-based one every day.
John A. McDougall, MD, and kitchen savvy wife, Mary, prove that a starch-rich diet can help us lose weight, prevent a variety of ills, and even cure common diseases by fueling the body primarily with carbohydrates rather than proteins and fats.
The film's companion cookbook, The PlantPure Nation Cookbook brings a powerful, science-based approach to nutrition from the big screen to your kitchen with some of the same mouthwatering recipes that kick-started a revolution.
Dr Dean Ornish's research has proven that lifestyle changes can reverse undo! The progression of many of the most common and costly chronic diseases and even begin reversing ageing at a cellular level. Several insurance companies cover his programme.
Neal Barnard, MD, a leading authority on nutrition and health, offers insight into how dietary changes can alleviate years of stress, pain, and illness. What's more, he also includes delicious and easyto-make hormone-balancing recipes.
Sophie Steven's stunning cookbook is packed with over 100 delicious, vibrant plant-based, gluten-free and refined-sugar-free recipes. Some great recipes and taste sensations to try. A book that will benefit the whole family.
This is a book that will help you live longer, reduce the need for medications, and improve your health. It is a book that will change the way you want to eat. Follow the Eat to Live diet, and you will lose weight faster than you ever thought possible.
Colin T Campell's Whole is an absolutely eye-opening, paradigm-changing journey through some cutting-edge thinking on nutrition. It is a scientific tour de force, that has powerful implications for our health and for the future of our world.
Want to eat healthily, but worried it will cost too much? Looking to save on grocery bills, without compromising on nutrition value or flavour? This book will answer all your questions. Great if you need to keep the food bill tight. Great inspiration here.
Before Dr Barnard's scientific breakthrough, most health professionals believed that once you developed diabetes, you were stuck with it. We know now that this is simply not true. Barnard has shown it is possible to tackle type 2 diabetes.
Rip Esselstyn arms readers with the knowledge they need to win any argument with those who doubt the health benefits of a plant-based diet and to convince any number of curious carnivores to change their diets once and for all.
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Movies to Watch The Big FAT Lie Produced by Kiwi documentary filmmaker, Grant Dixon, this movie traces his efforts to discover why he wasn't told about problems with meat and dairy. If he'd known he could have saved himself a heart attack. He asks why he wasn't told about WFPB. On iTunes
What The Health A 2017 documentary film which critiques the health impact of meat, fish, eggs and dairy product consumption, and questions the practices of leading health and pharmaceutical organisations. Is there a conspiracy here? Check it out on Netflix.
The Game Changers A documentary film that follows several elite vegan athletes. It gives a broad overview of the benefits of plant-based eating and contains great personality interviews with people that have made the change. A must for all sports coaches. Available on Netflix
Forks over Knives The seminal film of the WFPB movement that has impacted millions the world over. Forks over Knives examines the profound claim that most, if not all, of the chronic diseases that afflict us, can be controlled or even reversed by rejecting animal-based and processed foods. Available on Amazon & iTunes.
TakeOut This movie highlights how corporate greed, global food consumption, and political corruption create conditions that are irreparably harming earth's ecosystem. Created by Emmy nominated filmmaker, Michal Siewieski, TakeOut is available on Amazon and from iTunes.
Diet Fiction This film calls to attention the most popular diets on the planet and draws together several misconceptions about weight loss and nutrition. Filmmaker Michal Siewierski presents a punchy case and followed it up TakeOut. Bottom line message, go WFPB. View on Amazon.
Code Blue Code Blue reveals lapses in the current state of medicine and provides a common sense solution by featuring the practise of lifestyle medicine to prevent, manage and reverse chronic diseases. It covers hurdles to such a change and looks at the barriers. View on Amazon.
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Take a break
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Healthy crossword
Across 1. Moistens when cooking (6) 6. Indian triangle snack p.54 (6) 8. Yellow spice p.59 (8) 9. Sheet of paper (4) 12. ... N Klean p.13 (5) 13. Tears (4) 15. Dry period p.52 (7) 16. Thick soup p.28 (7) 19. Excretory organ p.26 (6) 20. Rowing blades (4) 21. Charged particle (3) 22. Type of warming p.52 (6) 24. Evidence (5) 25. Perform on stage (3) 27. Chinese mushroom p.51 (8) 28. Dr Doug ... p.60 (5) 29. Part of digestive system (5) 31. Weight problem p.16 (7) 33. Short nail (4) 34. Winding device (5) 36. Edible bulb (5)
Down 1. Chomps down on (5) 2. Mushroom ... p.44 (10) 3. Flat and smooth (4) 4. Tied to (5) 5. Genetically related p.16 (10) 6. Multiple .... p.49 (9) 7. Adult beverage (7) 10. Dr Joel ... p.10 (7) 11. Thin pancake (5) 14. Battered indian dish p.55 (6) 16. Category of small proteins p.43 (8) 17. Round treat p.45 (5) 18. Dargaville cafe p.47 (10) 22. Hinged barrier (4) 23. Acorn tree (3) 26. Gaelic (6) 30. Gain possession of (6) 32. Spoke (4) 35. Legal inheritor (4)
Go to the link below for solutions
Click or scan QR image for references. wholefoodliving.life/references-autumn-2022/
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Recipe index
37
54
55 51
45
STARTERS | IDEAS
MAINS
SOUPS
Plant-Based Samosa....................................36 Pakora................... ........................................37 Cashew & Pineapple Cream Cheese.......55
AUtumn Ratatouille.....................................14 Lentil Wlanut Bolognese............................15 Homemade Baked Beans...........................18 Versatile Smokey Chilli...............................19 Potato & Chickpea Tikka Masala..............24 Rainbow Quinoa Salad................................29 Stroganoff with Creamy Mashed Potato.44 Plant-Based Chinese Hot Pot....................51
Roast Vegetable Soup.................................25 Chickpea Vegetable Chowder...................28
DRINKS Immunity Boosters .....................................40 Mojito Mocktail............................................41
SWEETS | DESSERTS Chocaros........................................................32 Apricot & Rosehip Sweets.........................33 Baked Blueberry Donuts............................45 Pikelets.............................,,,,,,,,,,,,,,,...............54
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66 wholefoodliving.life | Autumn 2022
WFPB's Food Groups Based on the guide developed by PCRM (Physicians Committee for Responsible Medicine) in 1991
LEGUMES
FRUIT
2 or more servings a day
3 or more servings a day Full of vitamin C and beta carotene, fruit is also rich in fibre. You should include at least one serving of fruit per day. Fruits are full of flavour, make a welcome afternoon filler and are great as a night time desert. They're best eaten whole because your gut benefits from their soft fibre. Serving sizes: 1 medium piece of fruit, 1/2 cup cooked fruit, 4 ounces juice.
Beans, peas and lentils are your key source for good fibre, protein, iron, calcium, zinc and B vitamins. In this group you can also include items such as chickpeas, baked and refined beans, soy milk, tempeh and vegetable protein. Serving sizes: 1/2 cups cooked beans, 4 ounces tofu or tempeh, 8 ounces Soy Milk.
NUTS AND SEEDS 1
or more servings
Serving: 1/4 cup nuts or seeds
WHOLE GRAINS 5 or more servings a day
The wholegrain list is large. Here is a sample: barley, freekeh, whole rye, brown rice, oats, wheat, buckwheat, bulgur, quinoa, whole wheat couscous, corn, millet. Build meals around hearty grain dishes. They’re rich in essential fibre, complex carbohydrates, protein, B Vitamins and zinc. Great for breakfast. Serving sizes: 1/2 cup hot cereal, 1/4 cup dry cereal, 1 slice bread
VEGETABLES
4 or more servings a day Vegetables are your essential nutrient injection. Dark green leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory or bok choy are all good sources of important nutrients. They provide vitamin C, beta-carotene, riboflavin, iron, calcium, fibre and more. Extra beta-carotene comes from dark yellow and orange vegetables such as carrot, squash, sweet potatoes and pumpkin. Don’t be afraid to eat generous amounts. Load up your plate! Serving sizes: 1 cup raw vegetables, 1/2 cup cooked vegetables
wholefoodliving.life | Autumn 2022
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If I could bring you an outstanding offer from one of my pre-approved buyers, would you sell? There is proven demand for homes all over Christchurch and Canterbury.
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PADMAN SADASIVAM 021 130 3997 padman.sadasivam@harcourts.co.nz
holmwood.co.nz Licensed Agent REAA 2008