Spring 2023 VOL 4 ISSUE 15
ENERGY & BALANCE The holistic impact of a plant-based lifestyle.
Our national shame Life at the end stage
Your vagus nerves Feeling stretched lately?
Plant-based delights $9.50
Over 20 great new recipes
We’re building a community of conscious health seekers who want to improve and restore their health and the health of the planet we share
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Where we stand THE WHOLE FOOD CONNECTION
Food
Health
Environment
Food is 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 based on solid scientific research and clinical experience over the past 50 years.
Our health, good or bad, is the result of the food we eat. There are genetic and environmental conditions that can affect our good health but for most of us, our health is determined by what we put on our plates. For this magazine, food and optimal health is our primary focus.
The third and final factor in the whole food equation is environment. Why? Because the state of our environment is impacted by the food choices we make. Understanding the connection between food, health and environment is key to developing a more sustainable world.
WFL Optimal Health Guide Legumes Whole grains & starches Vegetables Fruits, nuts & seeds Herbs & spices Oils, sugar, salt Heavily processed foods Eggs & dairy products Seafood Meat & poultry
Vegetarian Vegan
Plant based
ü ü ü ü ü ü ü
ü ü ü ü ü ü ü
ü ü ü ü ü ü ü ü
WFPB
ü ü ü ü ü Ë Ë
û ³ û û û ³ û û û ³ û ³Reduce Ë Avoid üOK ûNo
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 five categories on 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 -
One tool to rule them all
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recent conversation I had helped me to forced to amalgamate and now, there is very real better understand how farmers view concern out there about the weather and its impact concerns around climate change, stocking on property values and insurance policies. Scientists say New Zealand is heading for a hot and its effect on waterways along with the summer this year but, at the time of writing in early changing nature of markets and the viability of September, that’s hard to believe because in the traditional beef and dairy farming overall. North Island at least, the rain has hardly stopped Roger is a recently retired farmer and I asked falling since the end of January. Surely then, Rogers’ him about why he gave it all up and made the mates can’t be doing too badly! move into town. He said he was approaching 70 In the time since the last issue of this magazine, and it was “about time” to do it and besides, he I also had a chat with a man named Ross, also a could help his children better that way he thought. former farmer, at the amazing Kauri Museum near None of his children wanted to take over the Dargaville in Northland. I made the unfortunate family farm and once the property sale was divided comment that the local landscape and its bioPeter Barclay, Editor up with his siblings he was still left with “a bit in the diversity would surely be looking a lot better today bank.” He didn’t elaborate on how big that “bit” was if our keen-for-a-quick-buck settlers hadn’t destroyed the massive but apparently, they had all “done okay.” Kauri forests that once stood there. Not only would future Towards the end of his time on the land Roger said he could see citizens have gained some really cool walking tracks but there big problems coming and he wasn’t comfortable about it. Fencing was the question of carbon sequestration to consider too. I think off and adequately protecting the waterways on the property was that was where I kinda lost him. one of them. Waterway protection was already well underway by He said I had to view it all in the context of the people at the the time he sold but to do all of it “I was up for something like $2.2 time. “They had to make a living,” he said, “and we’ve learned million,” he said, and the returns at the time couldn’t stand that. such a lot since then,” I said I wasn’t so sure that our thinking had I’ve got no doubt about Roger’s concerns around climate changed. “How so?” he asked. “Well,” I said, “isn’t that the kind of change and fossil fuel use. He drives a brand new fully electric thinking that still drives logging in the Amazon forest today?” I Mini Cooper, and “absolutely loves it”. But, he said, “when you’ve really know how to kill a conversation. lived on the land as long as I did, you’d be a fool not to notice that The point I’m struggling with but still hoping to unravel here is the weather was changing.” that many, and perhaps most of us, are only able to consider the He said, by the end of his time there, no matter how much rain impact of wider change if it affects us personally. Understanding they’d had all year, the water table “fell away to nowhere” within a paradigm shift or appreciating the creeping nature of dangerous three weeks of a dry spell arriving - meaning the grass died off change goes beyond what even science can do much about. and stock weights dropped. On top of that, and particularly since As individuals, we need to come to terms with expressions like Covid, farm costs have risen massively and reducing returns has bio-diversity loss, atmospheric rivers, factory farming, obesogenic put livelihoods at risk, particularly in the dairy industry. environments, flood risk control, environmental overload, wildfire Farmers aren’t the only commercial operators that have had to mitigation and many more. Few of us will ever gain an in-depth face up to major changes of course. Restaurants have been hit, a knowledge of these issues but we can control almost all of them surprising number of medical practices have closed down or been with a single tool: your dinner fork.
Covers
Viewpoints
Front & Back
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.
Nicole Morgan
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: Innes Hope, Janice Carter, Karen Crowley, Dr Mark Craig, Dr Martyn Williamson, Nicole Morgan, Dr Ralph & Christine Koelmeyer, Silva Mirovics, Diana Moura, Danielle Medina,
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CONTENTS 12
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General Features 10. Plant-based in Macau Former lawyer Diana Moura talks about discovering plant based life and living in Asia.
14. Our national shame Janice Carter hits out at our SAD diet and what its done to people she cares for.
18. Cholesterol
30. Why protein matters Innes Hope proposes the use of an animal equivalent plant food protein scale.
34. The summer of fear Summer in the north turned into a horror story this year, are we ready down south?
45. Food presentaton
Is cholesterol needed in our diet? Dr Ralph investigates.
What makes plating up different for WFPB eaters.
22. The playful approach
46. Spring vege options
Danielle Medina on helping children into WFPB living.
26. Does alcohol fit?
Silva Mirovics looks into those alcohol health claims.
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It's that time of year again and all you need is space & sun.
48. Salt: do we need it? A look at WFPB's second most controversial subject.
50. Newsbites Study calls out fish oil claims. Heart Foundation wakes up, partly. Oceans change colour.
56. Your vagus nerves Are they feeling a little stretched lately? Theresa Larkin takes an informed look.
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-spring-2023
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The inside goss "Going plant-based opened my eyes to a new way of living, a new way of thinking, and a new way of being. It gave me a sense of purpose, a sense of joy, and a sense of gratitude." - Diana Moura
32 48 Recipes 13. Oyster mushroom roll This BBQ roll will impress friends and family and they'll be wowed by how its made.
16. Miso roasted eggplant A tender texture and an incredible flavour to this often difficult to prepare fruit.
21. Roasted cauliflower These bastes might change your views on cauliflower.
29. Home-made tofu We tried and 'failed' but the results were still worth it!
32. Easy Peasy! Each serving has the protein of two eggs.
33. Veganball Marinara A wonderful family meal. A Nicole Morgan special which always means, totally tasty!
37. Incredible celeriac Surely it's the most ugly vegetable on the planet but its taste was made in heaven.
37. Potato salad picnic A super picnic idea with magical flavours & textures.
45. Rich tomato soup This creamy soup is ideal for the last chilly spring nights.
54. Apple sponge pud A much healthier version of what we once ate too often.
"The nutrition I now consume is a dramatic change from what the Heart Foundation recommended." - Dr Ralph Koelmeyer "You would need to be drinking upward of 70 litres of red wine a day to consume enough resveratrol to improve your brain function." - Silva Mirovics "By understanding the impact of processed foods on young taste buds, parents and caregivers are encouraged to press the reset button." - Danielle Medina "The misery and suffering I witness where I work is a result of a lifetime of unconscious eating habits." - Janice Carter
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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 Luke Wilson
Dr Coral Dixon
Dr Darren Morton
Hannah Barnes
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.
A Professor based at Sydney’s Avondale University where he is the Director of the Lifestyle Medicine and Health Research Centre. He is an ardent campaigner for plant-based health.
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.
Dr Mark Craig 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 Heleen RoexHaitjema A Paediatrician and Co-.Founder and chairman of Doctors for Nutrition. Based in Teringie, South Australia
Dr Martyn Williamson
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Plant-Based Living
From Portugal to Macau and a plant-based life "Since I was young, I always wondered about life, and how everything and everyone is connected. I wanted to explore different countries and cultures, learn from the local people, and experience their ways of life." by Peter Barclay
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dopting a plant-based diet was something that came naturally to Diana Moura. It wasn’t a difficult or forced decision but a natural choice that aligned with her values and beliefs. More than anything, it made sense to her from the moment she came across it seven years ago. “At that time, I was very focused on my personal and spiritual growth and I was developing a deep connection with myself,” she says. “Inevitably, I started questioning my eating habits, not out of judgment, but curiosity to understand what I was actually eating and how foods impacted my whole self. I was driven to understand how foods can support our health, mind, and emotions and enhance spiritual growth. “I was also quite interested and curious to learn and understand why certain spiritual traditions, such as Buddhist monks, promoted plant-based foods instead of animal products and the impact of food on the state of mindfulness and meditation practices.” Having an academic background, she began researching information about the food industry.
Research changed her view “I read many articles and studies and watched many documentaries about food and, especially, the animal industry. At that moment it was like a switch flipped in my mind and I suddenly realized that plant-based was the way to go for me. Just pure alignment with my values and goals. From that moment, naturally and immediately, I started following a plantbased diet, without any doubts or questions.” Although the choice she made was intellectually clear, Diana says if she’s pressed for a single reason, “it was due to ethical reasons, for the animals” but it came “without prejudice” to a myriad of other benefits as well. “I felt that I needed to align my values with my actions. Everything else, including, health, reduced carbon footprint, and greater personal and spiritual growth, was a bonus that came with such a choice. I started being motivated by the aspiration to nurture my body with live foods and healthy choices and to deepen my knowledge about plant-based foods and enjoy their benefits. “Additionally, being based in Asia, connecting with local cultures for the past 11 years has allowed me to understand that plant-based foods are not only beneficial for the health of the body but also for the mind and spirit. Eating plant-based foods helps one achieve a state of awareness, calmness, and groundedness. It helps to connect more deeply with a state of mindfulness, inner wisdom, and intuition, as well as to experience more peace and joy. “It opened my eyes to a new way of living, a new way of
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It might be an oversimplification to say that, by adopting a plant-based lifestyle, Diana Moura found a way to close the box on many of her worldly concerns. Although true to some extent, Diana says there's much more to this way of life than the food alone. When she talks whole food she refers not only to its health benefits but also its cultural connections and the life-giving energy it offers. Find her on Instagram: @seeds.wholesome thinking, and a new way of being. It gave me a sense of purpose, a sense of joy, and a sense of gratitude. For me, plant-based food is not just food, but it is also a way of facing life, it is an expression of self-love and empathy with what surrounds us, it is a way of being more centred, and connected. It’s a way to reach a true state of wellness. Plant-based is not just a diet, it's a lifestyle that resonates with me on every level.” But there’s an even broader picture here. She wanted to help others too. “I created the Seeds Wholesome project which, I hope, will help others on their plant-based journey, and raise the public’s awareness and consciousness to create a more balanced and healthier lifestyle.” Diana is a Portuguese national but when she finished her law degree, and her post-graduation in Corporate Law back in 2012, she wanted to work in a different jurisdiction. That meant leaving her comfort zone and travelling across the world to Macau, China. Macau was a Portuguese colonial settlement between 1557 and 1999 and is now classed as a special administrative area within the People’s Republic of China. Portuguese is still an official language in Macau and the legal system is very similar to Portugal, under the principle of "one country, two systems", which will remain in effect until 2049. Today the province has a rich history and culture that reflects its unique blend of Chinese and Portuguese influences. Her location makes travel to many Southeast Asian countries easy and fascinating. She delights in its culture and cuisine.
An urge to explore “Since I was young, I always wondered about life, and how everything and everyone is connected. I wanted to explore different countries and cultures, learn from the local people, and experience their ways of life. I love Portugal but I always considered myself a global citizen where my identity transcends geographic borders and considered that home can be many different places at the same time.
foods as possible too. “A well-planned plant-based diet can provide enough energy, macronutrients (carbohydrates, fats, and proteins), micronutrients (vitamins and minerals), and water to support optimal health and well-being. Plant-based food and its associated lifestyle isn’t just a dietary choice, but a holistic approach to health and well-being.
Our interconnected needs
“My travels throughout Asia have taken me to China, Japan, Thailand, Vietnam, Indonesia, Malaysia, Singapore, the Philippines, and more. Each one has its unique charm, culture, and cuisine. I’ve had the opportunity to travel to the same countries several times, which made me better absorb their cultures and ways of being. It is amazing to see and learn how different cultures approach food and how they connect with it, their eating habits, and practices, and how they combine flavours and spices. “Finally, in 2021 I gradually left the legal industry and at the beginning of this year, I opened my own business related to plant-based foods and wellness which focuses on providing programmes that combine healthy plant-based recipes that are nutrient-dense and energetically high, meal planners, exercises, and practices to enhance optimal health and balance, consciously eating practices and energetic nutrition that support different aspects of the self.
Chef certification Diana is a certified plant-based chef with a passion for nutrition. She studied plant-based nutrition at Cornell University and T. Colin Campbell Center for Nutritional Studies. “It was crucial for me to learn more about the nutritional aspects of plant-based foods. During my chef certification, I was able to learn many different cuisine skills and how to veganize worldwide traditional dishes. In my course, I had the opportunity to learn the basics of traditional cuisine such as how to combine certain spices, and how to make plant-based versions of traditional sauces. I learned Mediterranean dishes, pizzas, plant-based cheeses, baking essentials and skills, how to use certain plant-based ingredients and create nutritionally dense and flavourful dishes.” With these skills, she now develops her own recipes and flavours. “In my dish creations I always choose and combine plantbased foods that are vibrationally high and that support different aspects of the self. I always try to include as many colourful
“It considers the interconnection of all living beings and the impact of our food choices on the planet. It is based on the premise that a balanced and whole plant-based diet provides all the essential nutrients that humans need while avoiding the harmful effects of animal products.” In her food preparation, Diana puts a strong focus on the Asian concept of energetic nutrition, “a holistic approach that considers that certain foods provide energy and vitality for our body, mind, and spirit,” she says. “It is based on the idea that different foods have different vibrations or frequencies that can either harmonize or disrupt our energy fields. Energetic nutrition also considers the timing, combination, and preparation of foods, as well as the emotional and mental state of the eater. “This holistic approach recognizes that food is more than just calories and nutrients, it is also a source of energy, information, and vibration that influences our whole being. By consciously eating foods that have high energetic value, such as fresh, organic, whole, and natural plant-based foods, we can enhance our health, vitality, and awareness on all levels. Conversely, by avoiding foods that have low energetic value, such as meat and processed, refined, artificial and toxic foods, we can prevent or reduce the negative effects of these foods on the body, mind, and spirit.
Asian cultural influence “Asian culture has influenced me in this area because of my close contact with ancestral medicine practices, such as Ayurveda and traditional Chinese medicine. These practices consider the individual body constitution and that food is energy and has different effects on the energy centres in the body (known as chakras). Our energy field is influenced by many factors, such as our thoughts, emotions, environment, and lifestyle. Food is one of the most important factors.” She says Asian culture has a deeper connection with food because it is appreciated for much more than its physical necessity. "Food is seen as a symbol of culture, identity, beliefs, values, and rituals. It is a way of connecting with oneself, others, and nature, and, in many Asian countries, with spirituality." But it was also important not to generalise on the subject as well. For example, some Asian countries have high rates of alcohol consumption and smoking, which can increase the risk of chronic diseases and cancers. Moreover, some Asian cuisines may also contain high amounts of salt, sugar, oil, and processed ingredients, which can contribute to diabetes and cardiovascular problems. Overall, and by taking a wide range of elements into account, Diana sees good Asian cuisine as a point of balance and energetic nutrition. “In my perspective, energetic nutrition through a whole food plant-based diet, practising conscious eating, and being aware of the vibrational elements of foods, is a way to achieve balance and optimal health in all aspects of life. "With energetic nutrition, it is possible to understand certain difficulties and challenges that many individuals have, which energy points are unbalanced, and, through plant-based foods, activate and balance them to allow healing and optimal health.”
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OYSTER MUSHROOM BBQ ROLL When complete this has a very meaty type texture with a rich BBQ sauce. It is ideal for a BBQ or lunch for the whole family. Cooking technique for the mushroom shared by @wickedkitchenfood by Catherine Barclay | serves 6
INGREDIENTS - BBQ Sauce 1 lrg onion, diced 2 garlic clove, minced 1 can crushed tomato 2 Tbsp tomato paste 1 Tbsp vegan worcestershire sauce 1 Tbsp apple cider vinegar 1 Tbsp balsamic vinegar 1 Tbsp molasses 1 tsp smoked paprika 1 tsp miso 3-4 drops liquid smoke (optional) INGREDIENTS - BBQ Mushroom 1 punnet oyster mushrooms 1 tsp cumin 1 Tbsp tyme 1 tsp smoked paprika 1 tsp garlic powder 1 tsp kelp powder
METHOD - BBQ Sauce 1. Saute the onion and garlic in a small amount of water, let the water evaporate and dry fry, turning constantly to prevent sticking, then add a small amount more water to pick up the caramelisation of the onion. 2. Add all remaining ingredients, stir to combine, then simmer for 5 to 10 mins. Set aside.
METHOD - BBQ Mushroom 1. Preheat oven to 200°C (400°F) 2. Preheat a non-stick pan (best in a cast iron pan) on medium-high heat. Wait until the pan is hot, flick water on the surface, it will sizzle when it’s the right temperature. 3. Place the mushrooms stem down on the pan. Then, using a small pan or plate, place it on top of the mushroom. 4. Press down on the pan/plate using a teatowel, as it can get very hot. This takes the moisture out of the mushroom and helps with the browning. 5. Add a little water, it will create steam that will help to cook them and prevent sticking. Press again, using a little more force to drive more liquid out of the mushrooms. Use tongs to check the underside, when they are starting to turn golden, flip so that the stem faces up. 6. Keep moving the mushrooms gently for 1-2 minutes, then press again. 7. Add a little water again to add steam, swirl around the pan, and repeat the pressing step. 8. Combine spices and season the mushroom generously, flip mushroom and season again. Press again to ensure the seasoning sears evenly. Keep lifting and flipping to prevent sticking, pressing each time. 9. Place BBQ sauce into a large bowl. Remove the mushroom from the pan and gently spread over the mushroom with the BBQ sauce, place them on a baking sheet lined tray. 10. Bake in top rack oven for 15-20 minutes. 11. Remove from the baking sheet and slice, add them to sourdough, ciabatta bun or wholemeal bread with your favourite salad ingredients.
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Janice Carter Lifestyle Medicine Coach
National shame: Fronting up to the impact of our sad diet "We need to go back to simple eating by incorporating more raw foods that don’t need cooking or much preparation. The whole family should be involved in weekly food prep so we teach the next generation the value of unprocessed real foods."
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here's a big fat elephant in the room and no one seems to want to talk about it. What’s more, it’s making an awful mess but very few, it seems, give a hoot about who set it loose or are making any effort to lead it away. This beast I euphemistically refer to isn’t shaped like an elephant of course but does look a lot like New Zealand’s rapidly rising need for nursing homes for its senior citizens and a growing, but not so senior, need for nursing care generally. Having recently started a new job as a Health Care Assistant in a nursing home, what I’ve been teaching and advocating as a volunteer Lifestyle Medicine Coach for the last 16 years has truly come to life – what you do now determines how your senior years will treat you. A whole lot!
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When I am a senior, I want to be independent. I want to be fit and mobile. I want my grey matter to function as it should. I want to be able to prepare my own whole food plant-based meals – even if I’m considered a dinosaur. Some say my expectations are completely unrealistic but I’m giving it my best shot! I want to live like I am living in a Blue Zone even though New Zealand, where I do live, is at the opposite end of the Blue Zone spectrum. I enjoy my job despite the huge challenges. These old and some young souls who exist in this nursing home need all the TLC they can get. They need their dignity and they need compassion. These are people who have lived (out of habit) a typical Kiwi life, heavy in meat, dairy, and processed convenience food. They've known no difference. They've lived according to
knowledge that was common at the time. But, as time moved on, our knowledge of nutrition became a respected science. This science has profoundly changed the paradigm of what is considered a healthy way of eating. No longer is the “meat and 3 veg” routine considered healthy to the likes of Harvard School of Medicine, Oxford University and the World Health Organization. Dr Michael Klaper explains it in three words: It’s the Food! Indeed, so true – it is the food! When I look at the socalled ‘food’ served up at the nursing home I work at, I can categorically say I totally agree with him. It may not be polite or diplomatic to print my description of what I see served up, but I give it a score of 0/10. Processed food – lots of meat and heavy in dairy – poor quality fruit and vegetables from large tins, overcooked and with no nutritional value – very little fibre and high in saturated fats and sugar. Meals are loaded with cream and accompanied by a disgusting cordial I remember from my 70’s childhood. It’s a chemical cocktail – a daily menu with zero living enzymes or antioxidants. It is a travesty! On top of this – almost all of the 50-plus residents keep a large stash of chocolate, biscuits and lollies in their rooms all of which are eagerly consumed. The sugar and fat burden keeps adding to the woes and miseries of the obesity and multiple diseases they suffer. For me, it’s impossible to be quiet when I see the poison these people are being filled with. The misery and suffering I witness where I work is a result of a lifetime of unconscious eating habits. It’s a pattern ingrained in the Kiwi psyche and an indicator of the crisis to come. No one seems to want to acknowledge it but, unfortunately, the outcome is going to bite hard. I look at all this from an evidence-based scientific perspective coupled with a good dose of common logic. Food that includes saturated fat (and sorry, but yes, this includes coconut oil, coconut cream and coconut milk), refined sugar, additives, preservatives, chemicals, binders, flavour enhancers MSG, stabilizers, colour flavourings, all turn living food into shelf stable dead food. It’s a chemical cocktail that promotes disease and a huge percentage of New Zealanders habitually consume them every day! On top of this, it's frightening to think that the last two generations have been introduced to energy drinks, unhealthy foods from crinkly pretty packages, plus a myriad of fast foods and takeaways. Ultra-processed foods are now highly prevalent and impact the quality of both human and planetary health. Dr Sue Radd defines ultra-processed foods as “foods of mainly industrial origin, often containing little or no whole foods but many ingredients including food additives such as artificial colours, flavours, stabilizers, emulsifiers and preservatives. “Ultra processing destroys the natural food matrix. These foods are aggressively marketed and are linked to obesity, metabolic syndrome, type 2 diabetes, hypertension, heart disease, stroke, depression, cognitive decline, dementia, asthma, wheezing, gastrointestinal disorders, irritable bowel syndrome, breast cancer, ovarian cancer, colorectal cancer, brain cancer.” She says these foods are harmful because, “they are high in sugar, fat, sodium, food additives, calories. They have no fibre or phytonutrients. Chemicals are also formed with modern cooking such as acrylamides and a host of other chemicals.” Despite this New Zealanders keep eating this way with absolutely no warning or thought as to the consequences from any authority. We are falling into a bottomless pit - a place where access to help for these diseases won’t be available because of the overwhelming burden on our already depleted healthcare system. Action is needed now because the wall we face grows higher every day as long as this “head in the sand” mentality continues. So how do you classify food by degree of processing? The NOVA system of cataloguing breaks it down this way:
1.
2.
3.
Unprocessed & minimally processed: fresh fruit, fresh/ frozen vegetables, dry legumes, fresh nuts, brown rice, rolled oats, untoasted muesli. Moderately processed foods: fruit juice, canned vegetables, peanut butter, white rice, all oils, popcorn with butter, Weet-bix, canned tuna, yoghurt. Ultra-processed foods: jam, French fries and all deepfried foods, nut bars, muesli bars, commercial biscuits, margarine, potato chips, most cereals, ketchup/tomato sauce, mayonnaise/aioli, all fast food, vegan cheese, vegan meat analogues, frozen yoghurt, iceblocks, candy, chocolate, processed meats, meat analogues.
A time-poor or a lazy nation? It's easy to take the lazy route here but the cost is more than financial. Our health is at stake! Certainly, it takes time and organization to cook at home. It takes forethought and preparation. With people working long hours, commuting, families and commitments it can be a tough ask to make everything from scratch or to learn to avoid packaged ultraprocessed foods or takeaways. We need to go back to simple eating by incorporating more raw foods that don’t need cooking or much preparation. The whole family should be involved in weekly food prep so we teach the next generation the value of unprocessed real foods. If we don’t start finding ways to do this (turn off the TVit's a time thief) we are going to see a pandemic of health problems we may not be able to get help for. We are hit daily with nutritional deficiencies, environmental toxins, aggressive marketing and advertising enticing us with propaganda on why the next big “health kick” will save our lives. In short: • • • •
We need to learn to stay well. We need to become educated. We need to be our own health advocates. We need to awaken consciousness in our eating.
Ask yourself – how do I want to be living when I'm 65 and retired? Do I want someone to have to toilet me or shower and dress me? Do I want to be languishing in a wheelchair or a bed because of the lifestyle choices I made? Every one of the residents where I work is there because of lifestyle choices they made throughout their lives. Remember, ‘genetics load the gun - lifestyle pulls the trigger’. The medical history of these residents shows a high percentage of type 2 diabetes and stroke, several are wheelchair bound. Others have high cholesterol and blood pressure but worst of all are those with dementia. Dementia is cruel and heartbreaking. It is an insidious disease and it hurts to witness it. A number are obese and need mechanical assistance to move, get out of bed or use the bathroom. But the powers that be continue prescribing all the foods that created these conditions initially. So I have to ask, can you not see what is happening? Can you not see why these people are in this state? Are you so blind to the science and the research? I don’t know the absolute answer here but I hope those who read this will be awakened and start sharing with family and friends a better, healthier way of life through Whole Food Living. This is, after all, why those of us involved in producing this magazine are so deeply passionate and vocal about the benefits of lifestyle medicine. We've yet to see a better, proven way than whole foods as grown – so get growing! Get growing your own food, get growing your knowledge bank, get growing your expertise in the kitchen with the wonderful easy everyday recipes found in this magazine and last but not least, get growing in all dimensions of wellness.
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MISO ROASTED EGGPLANT STEAKS A tender texture with incredible flavour. Try these steaks served with green vegetables and mashed potato. by Catherine Barclay | serves 4
INGREDIENTS 2 lrg eggplants 2 Tbsp 2 Tbsp 2 tsp 1 tsp 1 Tbsp
Miso Marinade: miso paste light soy sauce brown rice syrup rice wine vinegar sesame seeds
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METHOD 1. Preheat oven to 180°C (350°F) 2. Combine all ingredients except the eggplant into a small bowl and set aside. 3. Line a large baking tray, set aside. 4. Divide the eggplant lengthways in half. Using a sharp knife. Score, part way through. Firstly down the middle of the eggplant, then around the outside of the inner flesh, then across ways down the flesh. 5. In a preheated frying pan, dry fry the downside of the eggplant for four mins, then flip and dry fry again for another four mins. This shrinks the internal flesh, allowing the miso marinade into the eggplant. 6. Place the steaks onto the lined tray with the flesh facing up. Using a basting brush, marinade the eggplants, Dont use all the marinade. 7. Bake in the oven for 10 mins, then baste with the last of the marinade, continue baking for 10 mins. 8. Serve hot with mashed potatoes and green vegetables.
LENTIL AND WALNUT MINCE Simple, delicious and worth repeating. This is an economic, healthy 'mince' alternative that can stand on its own or be used as base content in other dishes. by Catherine Barclay | serves 6 INGREDIENTS 3/4 cup 1 cup 1 cup 4 1 tsp 1 Tbsp 1 Tbsp 1 tsp 1 1/2 Tbsp 1/2 tsp 2 lrg 2 cups
unsalted walnut uncooked brown lentils brown onion, diced garlic cloves, minced paprika ground cumin chilli powder dried mixed herbs soy sauce liquid smoke tomatoes, diced vegetable stock
METHOD 1. Soak the walnuts and lentils in warm water for 30 mins in two separate bowls. Cover them to retain the heat. 2. Drain and rinse the walnuts, then chop them into small pieces like a 'mince' texture. 3. In a large frying pan or stock pot, saute in a small amount of water or stock. Cook the onions and garlic until the onions are translucent. 4. Add the walnuts and spices, stir, and cook for two mins. 5. Drain the lentils and add to the onion mix with all the other ingredients. Stir through and bring to the boil. Reduce the heat and simmer with the lid on for 20 mins. 6. Remove the lid and continue simmering until the lentils are soft. 7. Serve as your favourite mince meal.
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Dr Ralph & Christine Koelmeyer
The consequences of consuming cholesterol "The medical system has always ignored the implication of dietary cholesterol and so has our government authority responsible for food labelling laws. Cholesterol in food is not included on product labels, leaving the public unaware and unable to make a judgement at the point of purchase."
D
espite one hundred years of knowledge, the importance of dietary cholesterol is ignored in patient medical management to this very day. As a doctor and a patient, that omission threatened my life and limbs on several occasions as my articles in the last two issues of Whole Food Living have covered. We also have the continuation of the denial that dietary cholesterol has much to do with numerous chronic diseases, and cholesterol in food is kept hidden from the public. This attitude has generated some disturbing misunderstandings within the Australian community and contributes to a long list of sad facts. Cholesterol is not an essential nutrient and does not need to be consumed. High cholesterol has no obvious symptoms but it’s a serious, life-threatening, silent disease. High cholesterol levels are caused by two main conditions. 1. 2.
Genetics: called familial hypercholesterolemia. The incidence is 1 in 300. Diet: dietary causes of high cholesterol affect 6.5 million adults in Australia.
This is an undeclared pandemic involving a massive 32% of the adult population. Consider the following; • •
• • • • •
Children in their first decade of life have elevated cholesterol levels. An American study on road deaths revealed that 50 per cent of children under 15 showed evidence of widespread atherosclerosis. Anyone over 40 years has a 50 per cent chance of an elevated cholesterol level. Australians are issued 107 million prescriptions per year for heart and related conditions. Of these, 25 million are for the two leading cholesterollowering medications. This results in 40% of adults on cholesterol-lowering drugs. Despite this, over 42,000 Australians lose their lives annually from dietary cholesterol-related diseases.
From foods to our arteries Elevated blood cholesterol is a warning of possible heart and stroke disease. The medication available for elevated cholesterol
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Retired Melbourne GP, Dr Ralph Koelmeyer, has serious concerns about cholesterol in our diet. It's not needed but we get little choice about its presence. Whole food plant-based eating avoids cholesterol and you can discover more about it at:
www.doctorsfornutrition.org/general-public levels may slow and delay the disease but levels increase with every mouthful of food loaded with saturated fat and cholesterol. The medical system has always ignored the implication of dietary cholesterol and so has our government authority responsible for food labelling laws. The Australian/New Zealand food labelling code governs what is included in food labelling. Cholesterol in food is not included on product labels, leaving the public unaware and unable to make a judgement at the point of purchase. The US FDA (Food and Drug Administration) updated food package labels in 2016 to better inform consumers of food choices, and to reflect the link between diet and chronic diseases like obesity and heart disease. Cholesterol is in eggs, meats, poultry, fish, milk and milkderived products and processed foods. When food containing cholesterol gets exposed to heat, during the manufacturing process and in storage, cholesterol gets oxidised. The many products that are formed are referred to as oxysterols. These accumulate in our arteries. All types of cooking oxidise cholesterol. Chicken and fish generate oxidation more than red meats. Bakery products are also high in oxysterols when egg and dairy products are included. Ghee, (clarified butter), is particularly high in oxidised cholesterol. Oxysterols lead to forming fatty deposits in arteries known as cholesterol plaques. Plaques are cheese-like deposits of cholesterol, cellular waste products, calcium, and fibrin. This will reduce essential blood flow and over a few decades, risk blocked arteries. These fatty deposits are referred to as atheroma and can commence in the first decade of life making arteries narrower, thickened, stiff and restricting the flow of blood. The most serious occurs in coronary arteries. This process is called atherosclerosis.
High-fat foods are inviting, tempting and easily over-consumed. Within the heart, partial blockage causes angina and complete blockage leads to heart attack. This process can occur in any organ. It is governed by your inherited genetic predisposition. With the availability of animal and junk foods, marketed relentlessly, the epidemics of obesity and other chronic diseases are hard to overcome. With 50 per cent of children having been found to have elevated cholesterol, it guarantees an increasing need for cholesterol medication, stents and coronary artery surgery.
Treatment before prevention A common test doctors advise is to measure our cholesterol levels. This has contributed to over 40 per cent of Australian adults being on cholesterol-lowering medication. Over 107 million prescriptions for cardiovascular diseases alone were supplied to the Australian community. That is a massive 35 per cent of total pharmaceutical benefit scheme prescriptions.
Do we need dietary cholesterol? No. The body makes all the cholesterol that’s required to maintain cell membranes and hormones and it doesn’t need to be consumed. Any amount of cholesterol can increase the formation of plaques, particularly in the coronary arteries leading to heart attack, the one disease that causes the highest death rates.
How much cholesterol is in foods? As indicated before, eggs, (160mg cholesterol/one 50gm egg), meats (22mg/100gm steak), poultry, (120mg/133gm chicken), fish, (71mg/100g of trout), (87mg/48g of prawns), milk and milkderived products, (99mg/100gm cheese), and processed foods, (70mg/85g of pork sausage), is where cholesterol is consumed. These foods also contain saturated fats, known as bad fats, and little or no fibre. Most also contain higher amounts of omega-6, compared to omega-3 fats. This imbalance promotes heart disease, stroke, cancer, inflammatory and autoimmune diseases. Overall, people on Western-style foods, get 42 per cent of their dietary cholesterol from all types of meats, 25 per cent from eggs and over 30 per cent from processed foods available in the marketplace. On the way to the greengrocers, I walked past a roadside café. Noticing a patron being served lunch, I paused to observe the
meal. It was bacon and eggs with toast and butter. There were two scrambled eggs, four strips of bacon, two slices of toast and one block of foil-wrapped butter. On analysis of the nutrients, the following is noted. Calories 650, Cholesterol 443mg, saturated fat 16gm and total fat calories for the meal are 58 per cent. That one traditional meal provides almost 25 per cent of daily calories, contains 60 per cent fat, a large helping of bad fat and nearly half a gram of oxidised cholesterol. For interest, a 270gm serving of Coronation Quiche, (recipe published in the ABC news app), provides calories 876, cholesterol of 182mg, saturated fat of 28gm and total fat calories for each slice of 57 per cent. A generous steak, (150gm), and chips with a green side salad provide 1587 calories, cholesterol of 147mg, saturated fat of 23gm and total fat calories on that plate, 57 per cent. Cholesterol in foods is always accompanied by saturated fats. This can have a considerable effect on the LDL-cholesterol in your blood - the one that increases the risk of cardiovascular and related conditions. Even with choosing low-fat choices, the health risk is still present, governed by the amount of food and the frequency of its consumption. High-fat foods are inviting, tempting and easily over-consumed. Other than cholesterol and saturated fats in foods, other food ingredients and lifestyles contribute to elevated blood cholesterol. These are animal-based proteins, long-term processed sugar consumption, frequent caffeinated coffee consumption, smoking, stress, alcohol and even pregnancy. Last but not least, prescribed long-term medication such as diuretics, corticosteroids, immunosuppressants, oral oestrogen, retinoids, beta-blockers, anticonvulsants and antipsychotics can elevate cholesterol. Four truths about cholesterol your doctor may not tell you: 1. Having normal cholesterol levels doesn’t exclude heart attacks and other related diseases like I experienced. 2. Thinking that cholesterol lowering medication or coronary stents or bypass procedures will prevent heart disease, is a dangerous assumption. All can have a fatality risk, and may not have any influence on the progression of heart disease.
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3. 4.
Being prescribed cholesterol-lowering medication and supervised by a doctor does not, and did not prevent my second, life-threatening heart attack. If you are on cholesterol-lowering medication but continue to eat, cholesterol and saturated fat (which increases cholesterol), rich foods such as eggs, meats, fish, poultry, and numerous processed foods (baked goods, sweets, fried foods with palm and coconut oils – both high in saturated fat) with high salt, sugar, fats and trans fats, you will be continually exposed to increasing your risk of heart attack or related chronic diseases.
Following my gallbladder operation in 1982, I was advised by the surgeon and dietician to use the low-fat Heart Foundation diet, but 19 years later I was in serious trouble. In April 2001, I experienced mild and fleeting pains, that I dismissed as inconsequential till a serious episode of chest pain on exertion. An angiogram the following morning showed a very surprising result. It showed atheromatous disease in all three coronary arteries. There were 10 sites of narrowing, from 20 per cent to 95 per cent stenosis. At a quick glance of the angiogram report, I knew it was almost impossible, to resolve that amount of disease. With so much atheroma, the Heart Foundation dietary guidelines I had followed, had failed me miserably and I felt very uncertain of my immediate future. Before long, I experienced a classic heart attack and was rushed to theatre for emergency bypass surgery. On returning home, I became very conscious of what food I could eat and concentrated on Heart Foundation dietary guidelines and being very diligent with my medication and exercise. I enrolled in several classes at a local gym and vowed to improve my heart health.
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With a handful of medications from the cardiologist, and being very conscious of the food, I struggled through a long recovery. Over the following years, the care I took, failed to prevent seriously blocking my leg arteries with cholesterol plaques, risking amputation, and then a second heart attack. Add to that, I developed early kidney failure and was bordering on osteoporosis. My future was uncertain, not knowing what other medical conditions I would be confronting, until November 2018.
Enter WFPB no oil nutrition Within weeks of consuming whole plant foods at the exclusion of all animal-based and processed foods, my chronic diseases began to recede. Symptoms I was so familiar with faded away and some have never returned. The one condition I most dreaded was claudication in my lower legs, fearing amputation every time I experienced an episode. Now almost five years without any recurrence, losing part of my lower limb seems an unlikely possibility. The nutrition I now consume is a dramatic change from what the Heart Foundation recommended. When one discovers that the evidence for heart disease prevention and reversal with diet alone, was proven and published back in 1992 and again in 2005, it’s inconceivable that it is not part of routine heart disease prevention and treatment, and is still ignored, over thirty years later. Popular Western food choices including the Heart Foundation healthy low-fat guidelines, would contain the following daily amounts of nutrients: cholesterol 200 to 900mg/day, saturated fats 40 to 80g/day and total daily consumption of 30 to 50% in fat calories. These dietary profiles have been associated with epidemics of numerous chronic diseases: obesity, high blood pressure, heart disease, cancers, Alzheimer’s disease, diabetes, stroke, kidney disease, inflammatory bowel diseases, asthma, urological, gynaecological and many others. Whole food plant-based no oil eating contains no cholesterol, is very low in saturated fat, and provides only 10 to 12 per cent of fat calories in all meals. This dietary lifestyle is the only guideline to have proven evidence to halt, slow down and even reverse chronic diseases.
Help is available For those who want to commence a whole food plant-based dietary lifestyle, to either engage in prevention or try to slow down, halt or even reverse and disown a current chronic disease, there is help available. Those who are at higher risk of heart disease than the general population are: current heart and stroke patients, those with a family history, are beyond the normal weight range, suffer or suffered from gallstone disease, erectile dysfunction, high cholesterol, high blood pressure, type one or two diabetes, smokers, drink excess alcohol, are sedentary or consume unhealthy nutrition. For those with two or more of the above conditions, the risk is multiplied. By adopting healthy food choices, you will address most of the above unhealthy lifestyle consequences. It takes only one dietary therapy, to potentially slowly reduce numerous medications with their possible side effects, resolve disease burdens, improve quality of life and improve longevity. Start your plant food nutrition journey at the Australian/New Zealand non-profit website, Doctors for Nutrition, conducted by doctors, practising and prescribing whole food plant-based nutrition. Exploring this site will provide you with a wealth of evidence-based information, to improve your nutrition literacy, health and wellbeing.
ROAST CAULIFLOWER Here are two varieties of baste for an immensely filling flavourful roast that will send your taste buds reeling. | by Catherine Barclay | serves 4 INGREDIENTS - Miso Tahini Cauliflower 2 Tbsp 1 Tbsp 3 Tbsp 1 tsp 1 Tbsp 1 lrg
tahini miso lemon juice vegan worcestershire apple cider vinegar cauliflower head
INGREDIENTS - Orange Basted Cauliflower 3 Tbsp miso 1 tsp smoked paprika 1/4 tsp cumin zest from 1/2 of an orange 2 Tbsp orange juice 2 garlic clove, minced 1/2 tsp mixed herb 1 lrg cauliflower head METHOD for both marinaded cauliflower heads 1. Preheat oven to 200°C (400°F) 2. Trim off leaves from the cauliflower and cut the base to make it sit flat. 3. Mix all the ingredients other than the cauliflower in a small bowl. 4. Line the roasting pan with tinfoil. Place cauliflower in the centre and baste thoroughly with the marinade. Cover the cauliflower loosely with the tinfoil 5. Place in the oven for 20 mins, remove and baste again and recover with the tinfoil. Bake for 20 mins or until the cauliflower is soft when pierced with a skewer. 6. Serve on a base of mashed potato or hummus.
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by Danielle Medina
The playful path to a plant-powered family
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"When children are exposed to processed foods on a regular basis, it can be challenging for their taste buds to appreciate plant-based foods."
ave you ever found yourself pleading for 'just one more bite' as you encourage your child to finish their healthy meal?" Why is it easy to scoff down food that is sugary, fatty or salty and not have the same reaction when eating a whole food plant-based diet? Fast foods can lead to overeating before you know it. This reminds me of a famous potato chip commercial slogan “Betcha can’t eat just one.” Why is this? Let’s explore some of the fun and creative ways parents can get their children to eat more healthy and delicious plant-based meals. It is human nature to crave sugary, fatty and salty foods since we are biologically programmed to search for them in the wild. Sweet juicy fruits offer loads of vitamins, minerals and phytochemicals that help our bodies function properly. Dark leafy vegetables are low in sodium and high in potassium and other electrolytes to help aid in bodily processes. The fatty foods that our ancestors sought out were nuts, seeds, avocados, and coconuts to name a few.
Benefits of plant-based eating There are four categories of food in a plant-based diet. They are fruits, vegetables, whole grains and legumes or beans. Each category has an abundance of vitamins, minerals, nutrients and phytochemicals that help keep our bodies healthy and functioning at its best. You want to eat a variety of different foods each day. The major difference between consuming plant-based and processed foods - such as cakes, pastries, potato chips, and meat-based foods - is that one is high in fibre. Can you guess which? That’s right! Plant-based foods are the winners in the high-fibre discussion. There is no fibre in any meat, cow’s milk, or eggs plus it takes a while to activate your body’s natural signal of feeling full. Also, these are highly calorically dense foods, whereas, plant-based foods are nutrient-dense and low in calories. Now, let’s set the scene for your child when it is time to eat their dinner meal. After a long day of work and errands, it is time to make some nutritious and yummy foods. As you place the kid-sized plate full of veggies and whole grains in front of your child; they resist and demand something else to eat that could be labelled as fast food. The complaints go back and forth between you and your child and you are running out of patience. What do you do?
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New York based Danielle Medina is a certified Food for Life educator and an advocate of holistic fitness and nutrition programmes for families ready to live their best life. Through her website she offers wellness / exercise programmes, plant-based nutrition coaching and cooking workshops aimed at enhancng both physical and mental health. Find her on Instagram at: @fitnplaymama & on the web at:
www.fitnplaymama.com Pause and breath
If you need to go to another room and regain your composure, by all means, find your inner peace. You are doing your best with what you know and how to take care of your child. Know that your child is also trying their best to navigate their emotions and to read the natural signals of their cravings. When children are exposed to processed foods on a regular basis, it can be challenging for their taste buds to appreciate plant-based foods. The next step, as parents and caregivers, is to press the reset button on what to offer and how to change the situation to build a successful outcome.
Family prep time The first step in getting children to eat healthier is to involve them in grocery shopping and food prep. Find time to sit down as a family to create your menu for the week. For example, make it Macro Mondays, Taco Tuesdays or Superhero Smoothie Bowls. You and your child can create the theme and then decide what will be the plant-based meals. Search on the internet and write down the ingredients. Assign roles to each family member so that everyone can help partake in the planning process. Some of these tasks can include the following: • • • • •
cutting up food mixing ingredients setting the table picking out the music to listen to at dinner choosing a dinner topic to discuss
The more fun this process is, the more your kids will be willing to join in.
Say Hi to your local farmer
The cleanup song
Plan to visit your local farmers market or farm stand and you will be exposing your child to learning where their food is grown. Make it an educational experience by asking the farmer questions about their produce and what is in season. According to the Seasonal Food Guide, “Seasonal food is fresher, tastier and more nutritious than food consumed out of season.” Give your child the opportunity to pick out a few products that they would like to try.
Many preschools and lower elementary schools use a cleanup song to help inspire and motivate their students to help with this task. Using music as a tool for group cooperation shows wonderful results. Allow each family member to choose a song they like during the cleanup time. Show off your fun dance moves. Set an expectation that by the end of that song, a certain part of the room should be completely cleaned up. If the task is not completed, set a timer for a few more minutes until it is done. Keep the conversation upbeat and offer words of encouragement to your family. Let them know how proud you are of their work. In addition, using playful parenting ideas to invite your children to be involved in food preparation can help build a solid foundation around healthy eating. Children are naturally little explorers and enjoy being engrossed during the process. Food is a visual and sensory object. It is important to see, touch, smell, and hear it before you finally taste it. When we serve it on a plate and leave out all the other elements, our children disconnect from the wonderful world of the food experience. In conclusion, embrace a playful approach to plant-based meals and introduce your kids to a world of scrumptious and nutritious food choices. Try these helpful tools the next time you
Shop the outer perimeter If you are unable to visit your local farmer’s market, you can still have a fun and productive time at your grocery store. Most grocery stores place the healthiest produce along the perimeter. It is best to stick to buying the majority of your food in this area. Depending on the age of your child, you can play ‘I Spy’ or Guess what food you need next?’ When you involve a child in the meal prep process, this opens their mind to what goes into making their food and tasting it.
Little chefs Did you know that many children love to play dress up and imagine that they are some character? To nurture their creativity and curiosity, you may want to invest in a colourful chef’s hat,
apron, child-friendly knives and cutting board. It is an added bonus when they help to choose the colours and themes. Imaginative play nurtures a child’s creativity and allows them the space to pretend many possibilities. Parents and caregivers are welcome to play along. What better way than to foster this precious bonding moment?
Getting messy with permission If you are like me, seeing a messy area can turn on your anxiety button. So, how do we turn this switch off when we are in the kitchen with our little ones? Change your perspective of the situation. Clear out a dedicated space that will be used as your cooking station during the process. This will help to contain the spills and mess. As your child practices cooking skills more and more, there will be less cleanup. Use encouraging words to help them when they spill something. For example, “Wow that pours out very quickly. Let’s clean this up and make a note to pour it slowly next time.” Remember, to build a new habit; we need to practice it daily and receive positive feedback that can help solidify that new skill.
are having a tough time getting your child to eat a healthy meal. Set the stage for dinnertime battles and navigate child's food preferences by inviting them into the preparation process. By understanding the impact of processed foods on young taste buds, parents and caregivers are encouraged to press the reset button and explore new ways to introduce plant-based foods. Be creative when choosing the themed meal nights together. Let your children become active participants, fostering enthusiasm for healthier food choices. Be prepared to get messy during food prep, as children develop their cooking skills, learning through practice and positive feedback. To deepen the connection with food, we encourage parents to take their children on a journey to local farmers' markets, introducing them to the origins of their meals and the joys of eating seasonally. By making the kitchen a place of joy and creativity, families can embark on a playful path to a plantpowered lifestyle, fostering a strong foundation of healthy eating habits for the future.
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HOME-MADE TOFU Creating tofu at home is very easy; it just needs a little time and focus. Our first attempt (photo left) could have been smoother because we missed a critical step that we've added below. Straining after blending removes the bean pulp (Okara) and gives you pure soy milk, which you then use for creating the tofu. by Catherine Barclay INGREDIENTS 3 cups organic GMO-free soy beans 3 litres water juice from 3 lemons or 3 Tbsp rice vinegar. 2 muslin cloths - one for straining and one for pressing. (we purchased the cloth from Spotlight) 1 Tofu press (wooden or plastic, or use a container which you punch holes in for straining out the liquid)
Ideas for the leftover soy pulp (Okara) Okara is the pulp left over from making soy milk or tofu. It is low in fat yet high in calcium, protein and dietary fibre. Dry Okara can be ground to make a fine flour substitute for baking. You can use the pulp to make a pizza base by adding herbs, spring onion, etc. Another idea could be to crumble the Okara into a scramble, adding diced onion, turmeric, cumin and black salt. Try also using Okara instead of chickpea, along with tahini, cumin and garlic in a hummus mix. There are so many possibilities that you'll want to make soymilk or tofu just to get your hands on the leftover pulp :)
METHOD 1. Wash the soybeans and soak them overnight until softened. 2. Divide the beans into three batches and blend each set with a litre of water until smooth. 3. Place muslin cloth over a strainer and add all the blended soybean batches to strain out the soy milk. Allow the pulp left in the strainer to dry, then add water to wash the pulp to get more soy milk out. Squeeze the muslin cloth to get as much liquid as possible. 4. Set the pulp aside; this can be used in a variety of dishes; see notes to the left. 5. Place the soy milk into a large pot or stock pot. Bring to a boil; be careful because it can rise rapidly and can overflow. Make sure you stir regularly to stop the milk sticking to the bottom of the pot. 6. Once boiled, remove from heat and rest for two to three minutes. Remove any froth from the surface and keep stirring from time to time as it can still stick while it cools. 7. In a small bowl, combine either juice from three lemons or three tablespoons of rice vinegar with 1 cup of water. 8. Using a ladle or a spoon with a long handle, gently stir in the acid mixture in small batches. You will see the milk start to coagulate. Once a clear liquid forms on the top of the thickened milk, you can stop; not all the mixture needs to be used. 9. Cover the second muslin cloth over a tofu press and place the press on a rack in a roasting pan to capture the liquid when it drains. Be sure that the cloth is large enough to cover the tofu. Using a ladle, transfer the coagulated soy milk into the press, making sure it fills all the gaps. Cover over with the muslin cloth, place on its lid and weigh it down with weights (eg. cans). Leave to drain for 15 mins for soft tofu or around 30 mins for firm tofu. 10. Finally, still in the muslin, remove the tofu from the press and soak in cold water for at least 30 mins. This will remove the acidity from the coagulation process. 11. Eat immediately or place in a sealed container. Cover with water and store in the fridge for up to a week.
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By Silva Mirovics
Does alcohol fit into a WFPB lifestyle?
H
I know what you’re thinking: “Oh no, the fun police have arrived."
onestly, I can’t tell you whether to keep drinking or not. But I can share some information with you about the positives and negatives of alcohol consumption. Then it’s up to you to make your own decision about how much you will drink. Or perhaps you decide it’s not for you and doesn’t fit into your lifestyle at all.
The good news The residue of alcohol has been discovered in ceramic bowls dating back to approximately 7000 BCE. Humans have consumed alcohol for thousands of years and continue to drink for many different reasons. For starters, it is a socially acceptable past-time. You catch up with your co-workers on a Friday afternoon, or friends on the weekend, as a way to relax and unwind from the week. You enjoy good wine with a lovely dinner, or a glass of bubbly at a wedding.
Seems quite harmless Alcohol forms part of tradition too. There are religious ceremonies and cultural traditions that involve alcohol, and have done for centuries. Let’s not forget about supporting all the artisan beer and gin makers out there. Boutique wineries, craft breweries, and artisanal spirits are very popular and usually created with top notch ingredients and loads of passion. Alcohol is legal, heavily promoted, usually expensive, often mass produced, and marketed as cool, sophisticated and trendy. It is portrayed as something to help you chill out, and paradoxically, pump you up to get the party started. So far so good.
The Not-So-Good News However, more and more studies point to the fact that alcohol contributes significantly to the burden of disease. A 2017 study observed that alcohol causes cognitive decline through its neuro-inflammatory and neuro-degenerative properties. In 2021 researchers analysed the data from nearly 5 million people from a multitude of studies. They found that just one glass a day was linked to reduced grey matter. Grey matter is tissue within your brain and central nervous system that controls movement, emotions and memory. Their conclusion? No amount of alcohol should be considered ‘safe’. The Seventh Day Adventists of Linda Loma, California, are
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Silva Mirovics is a Melbourne-based writer, yoga teacher, vegan and owner of Words by Silva. She has a degree in health science and a research Masters in Gerontology. amongst some of the longest-lived people in the world. They eat a plant-based diet, exercise regularly, and never smoke or drink. Their research states that alcohol is not safe, and is considered one of the leading causes of preventable death. What about red wine though?
The truth about red wine Yes, it is true: Grapes are rich in antioxidants and resveratrol. But hold on a minute. Let’s break this down. Grapevines produce antioxidants and other compounds that protect them from disease, and one of these is a naturally occurring fungicide called resveratrol. Resveratrol has the potential to protect the brain from oxidative stress. So, you might be thinking if alcohol causes oxidative stress, but resveratrol protects the brain from this, and resveratrol is in red wine, then it must be good for your brain to drink red wine. Well, the amount of resveratrol needed to protect the brain is quite a lot, as discovered in a 2016 UCLA study where participants took freeze-dried grape powder. They ingested between 500 – 2000 milligrams of resveratrol per day and found it had a positive impact on cognitive health. But your glass of red wine only contains about one milligram of resveratrol, so you would need to be drinking upward of 70 litres of red wine a day to consume enough resveratrol to improve your brain function. Something tells me that the damage caused by 70 litres of alcohol a day would far outweigh any positive gain.
Zero health benefits A 2019 study published in the Journal of Psychopharmacology has ranked alcohol as the “most harmful drug in Australia” when ‘harm to self’ and ‘harm to others’ scores were added up. Dr Erin Lalor, CEO of the Alcohol and Drug Foundation states that there are no health benefits from consuming any amount of alcohol. In fact, regular use of even small amounts of alcohol are linked
to an increased risk of: • • • • • • •
Heart disease Cancer Liver disease Depression Infertility Stroke High blood pressure.
Alcohol has also been found to trigger migraines, asthma and psoriasis. In his video titled “Can alcohol cause cancer” Dr Michael Greger shares with us that one of the first research papers to discuss the association of cancer with alcohol was published in 1903. 1903! That’s 120 years ago. It seems crazy to think that we have known the risks for so long, yet alcohol is still easy to access and no one thinks twice before drinking it. Dr Greger shares a more recent study (2015) in the same video. The researchers conclude that alcohol increases the risk of oral, pharyngeal, laryngeal, oesophageal, colorectal, liver, and breast cancers. Did you know they also discovered strong evidence linking alcohol to prostate and pancreatic cancers, and melanoma?
Breast Cancer Risk There are many research studies that link alcohol consumption to an increased risk of breast cancer. A 2015 study of more than 88,000 women and 47,000 men confirmed that just one drink a day increases cancer risk by 13%. The principal cancer risk was breast cancer for women, and colorectal cancer for men.
Telomere Length Telomeres affect how quickly, or slowly, we age. You may have heard the term Biological and Chronological Ageing. Your chronological age is your actual numerical age based on the year you are born. You can’t change that. But your biological age is based on how your body is ageing, and the good news is that this can be changed. Telomere length is directly related to biological ageing. So, what are telomeres exactly? At the end of each strand of DNA you have these little caps, called telomeres, and their job is to stop the DNA strands (which are found at the tips of your chromosomes) from unravelling. Imagine your DNA is a shoelace, and telomeres are those plastic
tips at the end of the laces to stop the fabric from fraying and unravelling. Telomeres shorten due to inflammation and oxidative stress. Alcohol, processed meats, saturated fatty acids, sugar, and carbonated soft drinks are linked to this process. On the contrary, abstaining from alcohol, and consuming a diet rich in whole plant foods reduces inflammation and oxidative stress, and you guessed it, lengthens telomeres.
Physical Wellbeing If you are trying to lose weight then you may want to cut alcohol out completely. It has zero nutritional value, and is high in empty calories. It can also trigger hormones that create feelings of hunger and stress. This in turn can lead you to making bad choices in regard to food and exercise. It’s a vicious cycle. Green smoothies, kale salad and an early morning jog, rarely go hand-in-hand with late night benders, or even a couple of wines and a Netflix movie.
The Spiritual Path If you are on a path of self-awareness and an enlightened existence then you are no doubt seeking to raise your energy and vibration with practices that nourish your body, mind and soul. Alcohol may feel like it gives you a buzz, freeing you, liberating your senses in some way. But it is numbing your mind, and keeping your vibrational frequency low.
Addiction It is not uncommon for many to hide behind the drink. While this article does not have the capacity to discuss why people drink, I encourage any reader who feels they use alcohol as a crutch to seek help from a doctor, therapist or coach. I would ask anyone who has “just one drink a day” to consider this seemingly harmless daily routine as a sign of addiction. Abstaining from alcohol sounds like a good idea, but I know how difficult that can be in reality. Many of us enjoy a glass of red wine when out to dinner, or a sparkling wine during celebrations. I know I do. But after reading all the research I feel more inclined to cease drinking all together. I struggle to find a place where alcohol can fit into my spiritual and WFPB lifestyle. Cheers to that.
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CREAMY CHEESEY SCALLOPED POTATOES WITH BLACK BEAN SALAD A great meal packed with a wide variety of vegetables, perfect for a spring night | by Nicole Morgan
INGREDIENTS - Cheesey potatoes 1.2 kg baby potatoes (Vivaldi) 1.5 cups 1/2 cup 2 tsp 1/2 inch 2 cups 2 tsp 2 Tbsp 1 tsp
For the cheese sauce water soy milk dijon mustard fresh turmeric, peeled cashews onion powder nutritional yeast salt (optional) INGREDIENTS - Black bean salad
1/2 1 tin 3 Tbsp 1 Tbsp 1 tsp
red onion, sliced finely black beans, drained and rinsed balsamic vinegar maple syrup mild cajun seasoning sprig parsley, chopped finely
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METHOD 1. Turn the oven to 200°C (400°F) fan bake. Cover the potatoes with water in a medium pot over high heat and boil for 10 minutes until the potatoes are al-dente. Drain and run under cold water until the potatoes are cold enough to handle. Slice the potatoes into ½ cm slices and layer in a 30 x 20 cm rectangle baking dish or something similar. 2. Meanwhile, make the cheese sauce while the potatoes are boiling. Blend all the ingredients for the cheese sauce in a high-speed blender until smooth. Pour the sauce over the potatoes and bake on the top shelf for 20-25 minutes until bubbling and browned, then turn the oven to grill and grill for 2-3 minutes. 3. In a bowl, mix the red onion, black beans, balsamic vinegar, maple syrup, parsley and the bean spices sachet. 4. Serve the creamy scalloped potatoes with a side of rocket, black bean salad and avocado. Sprinkle the bean salad with chilli flakes (optional). Enjoy.
EASY PEASY! A quick, tasty, protein meal! Smashed chickpeas and garden peas … as a lunch or dinner dish for two, each serving has the protein of two eggs. Pile it not quite so high and serve three or four. Canned food can be always on hand, and the tins are easily recycled. Easy Peasy all round! | by Innes Hope INGREDIENTS 1 can chickpeas 1 can garden peas some finely chopped red or orange capsicum, or grated carrot your choice of herbs cracked pepper salt (optional) salad greens, sliced tomato or beetroot, etc, to suit your serving style
METHOD 1. Drain and rinse the chickpeas. Put a few aside, and the bulk into a wide pan. No oil is needed. 2. Smash the chickpeas in the pan using a fork. Discard some of the empty skins that pop off whole if they look visually unappetising. Leave the rest in the mix. 3. Drain the peas, saving the juice in a small jug. Put a few peas aside and smash the rest in with the chickpeas in the pan. Add pea juice if the mix is too dry for your taste. 4. Add the capsicum or carrot, herbs, pepper & salt – the quantity is up to you. 5. Heat the mixture on medium, stirring as you go. When it’s almost hot enough to serve, stir in the chickpeas and peas you had put aside. Heat a bit more. 6. Pile it onto the plate as is. Or press a layer onto a couple of slices of wholegrain toast and pile the rest on top. Add your salad greens, etc, and … YUM!
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Why protein matters and why so many are so confused
by Innes Hope It would be helpful for many people, especially those transitioning to plant-based eating, to know the animal protein equivalent of the plant foods they can use.
N
ew plant-based protein food products are appearing in supermarkets every day - evidence that climate change is being taken more seriously. Hearing about catastrophic events like the fires in Hawaii or experiencing the devastation of floods here in Aotearoa New Zealand, reality is sinking in. In the back of our minds, there’s an undercurrent of worry. For many of us, climate change is too uncomfortable to talk about. But the good thing is, more people are wanting to do something about it. We want to lower the country’s carbon footprint, and particularly the amount of methane, which is, by far, our biggest climate pollutant. Yes, worries are sinking in. But it seems a more hopeful message - ‘the easiest and most effective thing anyone can do to lower our footprint is to eat more plant foods’ - is sinking in too, at least in urban areas. That’s got to be good.
The Ultra-Processed Hurdle People are buying more plant-based foods. But there’s a stumbling block: the words ‘Ultra-processed.’ Various articles are appearing, warning people about eating ultra-processed plant-protein foods. Ultra-processed foods generally contain ingredients you wouldn’t or couldn’t add in your own kitchen, e.g., chemicals, flavours, colours, modified starches, preservatives, fillers, etc. a whopping 69 per cent of food in our supermarkets is ‘ultraprocessed.’ It is good to be wary of it, and to largely avoid it. People eating ‘junk foods’ are highly likely to become obese when they’re young, to suffer the diseases of modern civilisation as they age, and to die earlier. You and I are aware that we can get all the protein we need from a balanced diet of unprocessed and minimally processed whole plant foods. But the vast majority of people don’t know this. And to them, plant foods that have been central in the diets of people of Asia, India, Mexico and other countries for thousands of years, seem somehow
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inadequate. Why? Are we being presented with far more pictures of poor, undernourished people in those countries, and not the healthy majority?
The Protein Stumbling Block Most people know it’s great to eat more fresh vegetables and fruit. They’re aware that homemade wholemeal bread is healthier than regular white bread. Maybe people act on these things, maybe they don’t. Either way it doesn’t affect the shift towards plant-based eating much. The stumbling block is protein. To most people protein means meat. Meat-based mains have been so central to the Western traditional diet, that people fear they’ll grow ill or weak if they stop eating them. This mindset rules. So, when traditional eaters consider trying plant-based alternatives, they naturally want burger patties, ‘bacon’ ‘chicken’ ‘mince’ - anything that looks like meat. They want it to have the equivalent protein, and to taste like the ‘real thing’. Hence the popular term, ‘alt-meats.’ They pick up a plant-based pack of, say, burger patties … ‘Methylcellulose? What is that? Natural flavours? Yeah right. How much protein? Not enough.’ In a can of jackfruit, billed as vegan ‘pulled pork,’ and in 'vegan cheese' there’s virtually no protein at all! They feel they’ve been had. So do I.
Why Protein is Key Countries like ours have the highest percentage of climate emissions per capita. We currently run on petrol and protein. We want viable alternative transport and energy options, but they’re still unreachable for the majority. Eating plantbased is doable! But … Even though it is untrue, we’re conditioned to believe that protein is everything. Most of the population doesn’t think of dhal, or chilli beans as adequate protein foods, despite them being so. On top of this, shoppers are rejecting alt-meats which they presume are full of chemicals and empty of protein. The belief that we need high protein foods prevents
meat eaters from shifting to a plant-based diet. For all these reasons, and more, how we get protein is key to reducing our global carbon footprint.
One Extreme or the Other Local dieticians and nutritionists have been expressing concern over ultra processed plant-based alt-meats lately in a plethora of articles in magazines, newspapers, on the radio, and on the internet. Chickpeas, lentils, etc, are good protein foods, some of them tell us, and much easier on the purse. But other articles seem like scaremongering. This suits the meat industry very well indeed! But what can our experts officially say in terms of how processed these alt-meats are? NOVA, the best foodclassification system world authorities have come up with, has four categories. But it is inconsistent and confusing. In terms of clarity, it boils down to two categories: unprocessed and ultra-processed. One extreme or the other. When fresh bread is officially a processed food and Vogels bread, ultra-processed, and experts resort to talking about ‘very ultra-processed,’ clearly, we need a better system! We must know the middle ground. We need a system that makes it easy to see, for instance, which supermarket burger patties are healthier than others.
The Animal Protein Equivalent We can eat solely 100 per cent unprocessed and minimally processed foods if we have the motivation, the time, and the knowledge to prepare them. Sharing such knowledge is largely what this magazine is about. But it’s not easy to overcome the conditioning that causes subliminal anxieties about protein. These drive our behaviour. After a hard day’s work, many of us are exhausted and want to buy a pack of ready-to-cook protein food (like people do with meat), throw it in the pan, chuck some veges in a pot to go with it, fall into a chair and eat dinner knowing we’ll be nourished. This could be made possible with a better classification system. This future system should take climate change into account. What would also be helpful for many people, especially those transitioning to plant-based eating, is to know the animal protein equivalent of the plant foods they can use. I discovered this when casually telling a friend he’d be getting the equivalent of two eggs as I served Easy Peasies (p29). He
literally relaxed. For him, knowing he’d have enough protein made sense of an unusual looking mush! A standard international reference animal-protein food used for this purpose is one medium sized egg. To give you an experience of this, I share the ‘egg-equiv’ in my recipe for Easy Peasies printed in this issue. It will be easier to eat plant-based in the fast lane when more cooks can open a pack or a couple of cans of whole foods and whip up a fast meal knowing it contains enough protein.
How Much Protein? Adults need between approx. 45 and 65 grams of protein daily. Say brekkie was a slice of wholemeal toast with peanut butter. That’s 12 grams. You had 6 grams nibbling almonds at morning tea, and 7 in the day’s soymilk. In your lunch salad, 18 in the lentils, 8 in the quinoa, and 10 in the hemp seeds. Your homemade hummus pre-dinner snack and dollop on your baked whole potato had 8 grams, (+ 3.5 in the potato). You’re wondering what ‘main’ to do. ‘Heavens! You’ve already had more than enough protein today! And not one alt-meat product was involved. When people are in transition, there’s a bridge to cross, from an animal foods-based diet to plant-based. Then, for people who are health-conscious, from plant-based to whole food plant-based. It’s all about the journey. Let’s focus on the direction, our progress, our inspirational goal - whole foods, plant-based - and keep on keeping on. We’ll get there!
Land of the Long White Cloud As a bunch of small islands surrounded by ocean, and often covered in cloud, New Zealand is likely to be in for more extreme wind and rainstorms. Drought will challenge some areas too, as it does in Australia. Meanwhile, our thoughts go out to those suffering life-threatening heat in the Northern Hemisphere. We are a world family. Let the bonds of love shine through the clouds. May our efforts to make the world a better place bring change. All power to you on your plant-based journey!
Innes Hope works in the arts, crafting thoughts into words, verses and recipes for a better world. wholefoodliving.life | Spring 2023
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VEGANBALL MARINARA Check out this combination, a wonderful meal for the whole family by Nicole Morgan
1 2 lrg 5 1 tin 2 Tbsp 1 1/2 Tbsp 1 1/4 tsp 2 tsp 2 tbsp 70g 15g
INGREDIENTS Marinara Sauce
METHOD
marinara stock cube 'beef' onion, diced finely garlic cloves, minced or finely diced chopped tomato maple syrup dried oregano bay leaf chilli flakes onion powder tomato paste pitted kalamata olives fresh basil leaves (reserve some for serving)
1. Dissolve marinara stock cube in 2 cups of boiled water, use one cup for sauteing the onions and garlic and the other cup, reserve for the marinara sauce. 2. Preheat oven to 200°C (400°F) fan bake. Heat a large frying pan and cook the onions for about 5 minutes using small amounts of marinara stock, until softened. Add the garlic and cook for a further minute, (take out half the onions and garlic and reserve for the veganballs). Stir in the marinara herbs and cook for a minute, then add one tin of chopped tomatoes and the maple syrup and cook for a further 4-5 minutes until the sauce is bubbling and thickened. Now add the tomato paste, the other tin of chopped tomatoes, the Kalamata olives and the remaining stock. 3. Tear the basil leaves into the pan and stir to combine. Put the lid on the pan, reduce the heat to medium-low and leave to simmer for 20 minutes, stirring occasionally (the longer you leave it, the richer the sauce). Uncover and simmer for a further few minutes to thicken the sauce. When it's ready, the sauce should be rich, luscious and thick. Season to taste. 4. Meanwhile, whilst the sauce is simmering, cook the pasta according to the packet instructions, and rinse it under cold water to bring it to room temperature. 5. Now make your veganballs! Blitz the cooked pasta, black beans, veganball sachet, reserved onion and garlic, BBQ sauce, 2-4 tbsp water (try 2 tbsp to start and go from there, you want a thick paste texture) in a food processor. Place mixture into a large bowl. 6. Using wet hands, roll the mixture into 3-4cm balls, making 16-18. Place the breadcrumbs into a bowl and roll the balls to coat in the breadcrumbs. Now transfer them to a lined baking tray and bake for 20 minutes. 7. In a small pot bring an inch of water to the boil and cook the kale for a few minutes to soften, and drain. Pop some whole-grain bread into the toaster. 8. Time to serve! Ladle portions of the marinara sauce into serving bowls and top each with veganballs. Garnish with a few basil leaves and serve with a side of nutritious kale and toast to soak up the rich marinara sauce.
INGREDIENTS Veganballs 250g 1 tin 35g 1/2 tsp 4 Tbsp 100g
pasta (San Remo red lentils) black beans, drained and rinsed sun-dried tomato chilli powder BBQ Sauce, low salt variety breadcrumbs (woolworths brand 'free from gluten' 350g packet)
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A summer of fear F
or anyone struggling to make sense of climate change a useful way to comprehend its impact is to ignore the big picture altogether. With climate change, it’s not so much about what happens in the wider scale of things that matters so much, it’s what happens at a local level that counts. People living in the town of Lahaina on the island of Maui in Hawaii found this out to their absolute horror on August 8 when a wildfire tore through their beautiful and historic community causing utter devastation. Unfortunately, they weren’t alone. Two weeks later as the news carried warnings of another approaching heatwave across southern Europe, authorities in Greece were also counting the cost of wildfires that took lives and livelihoods in several areas. At the same time, in Canada, firefighters neared the point of complete exhaustion as they battled blazes that forced the evacuation of over 30,000 households in the province of British Columbia. Canadian authorities spoke of “apocalyptic scenes” in what was already that country’s worst wildfire season on record and still with several weeks to go. “I don’t believe we have a hope of putting everything out,” one firefighter said. “It won’t stop until we get rain or snow.”
Worst on record By August 23, the Canadian fires had consumed nearly 15 million hectares of forest – nearly three times the amount destroyed in all six years between 2016 and 2022. Smoke from the fires this year caused breathing difficulties for millions of people as far south as the State of Georgia in the US. "We are now experiencing a new reality," Canada's Natural
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Resources Minister, Jonathan Wilkinson, told the BBC. But, and especially in the case of Canada, it would be a step beyond reality to blame everything on climate change alone. Unfortunately, most of the more than 2,000 fires that Canada has seen this year are thought to have been started by humans. Some, particularly in Quebec, were sparked by lightning strikes. Dead trees left to stand and poor forestry management have also previously been blamed for causing a serious fire risk.
A matter of management The matter of ‘management’ (or the lack of it) is certainly a key issue at stake in the case of the Lahiana fire where clashing power lines in high winds are believed to have initiated one of the most serious blazes. The problem of preparedness was subsequently highlighted in the media with one service pointing out that the Hawaii Emergency Management Agency, on its aptly named ‘Get Ready’ web page, mentions wildfire at the end of a long scroll with the following two sentences: "In Hawaii, wildfires occur on all six major islands: Kauaʻi, Oʻahu, Molokaʻi, Lāna‘i, Maui, and Hawai‘i Island. From 20002008 there were approximately 1107 wildfires in Hawai‘i, consuming over 98,000 acres of land, impacting life, industry, property, and natural resources. "Unlike the continental United States, Hawai‘i’s ecosystem—like that of other Pacific islands—does not adapt well to wildfire. According to local biologists, many other native plants are only a wildfire away from extinction." Is it too cynical to suggest that they could do better?
So, for the detractors amongst us, and of course for those that struggle to unconfuse themselves over climate change, the point to be made here is that humans (and our changing weather patterns) both play a part here. The Lahaina fire may never have been as devasting if the authorities had installed high-tech sea-sucking water cannons (if such things exist) in strategic locations or, perhaps, if the electricity company had thought to switch the power off for a few hours until the wind died down. With it’s massive swaths of forest, the Canadian situation is different but one suggested solution is not dissimilar to a point raised in dealing with Australia’s regular wildfires where, before ‘better’ managers arrived, aboriginal inhabitants were known to use controlled burns to mitigate risk and preserve their food source. The overall point of all this was alluded to at the beginning. It’s all about what you do at the local level that really counts, now, and much more than ever before. Fire is one thing but wind and water can be just as devastating. So, at the local level, people will need to become better aware of area management plans. A good first step is to ask if there is one.
Distributing vital information The problem is also about how information is handed out. Already, an inquiry investigating New Zealand’s Whakaari White Island volcanic eruption disaster, has revealed that tourists weren’t given adequate information to make an informed decision. Apparently, it wasn’t being passed down through the network of sub-sellers responsible for issuing the tickets.
Last summer, for most of planet earth's Northern Hemisphere residents, was probably just wonderful. None of them could deny, or indeed question however, that it was extremely hot. Some soaked it up bathing in the Trevi Fountain, languishing on the beaches of Florida or sitting under the garden hose at home. Unfortunately others just sweltered or, in the case of 60,000 people last year1, were completely overcome.
An all-time high The global average temperature hit an all-time record around July 4 at 17.18 degrees Celsius (62.92 degrees Fahrenheit), according to data from the University of Maine’s Climate Change Institute - the hottest ever recorded on any day of any year. That statistic is compiled from gauges located everywhere from Antarctica to the Arctic Circle. By this stage it's not surprising that many of us can start to feel a little overwhelmed but don't be upset, there's always a lighter side. One of the more unusual aspects of substantial heatwaves is their impact on jet aircraft - particularly those sitting on the runway at Las Vegas airport. At one point it was too hot and the runway length became too short for the weight the plane was carrying. The answer was to offer passengers a $1600 cash bonus if they got off the plane. Forty of them accepted. One can only assume they all headed back to their tower of Babylon for a final roll of the dice as we stumble towards Armageddon. - Peter Barclay
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THE INCREDIBLE CELERIAC 36 wholefoodliving.life | Spring 2023
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he website foodprint.org explains celeriac so well, "If vegetables were judged solely on appearance, celery root would hands downs win the booby prize. A massive bulb covered with an unruly tangle of hairy roots, celery root — also known as celeriac — looks more like a flower bulb than something you might actually eat. It isn’t just less pretty than beauty queens like chard, eggplant or winter squash; it’s downright unsightly. In her “Uncommon Fruits and Vegetables,” author Elizabeth Schneider writes that “the swollen form would be at home in the forest of a tale by the Brothers Grimm." Yet this is an incredible vegetable, it has an amazing, delicate and aromatic flavour. There are so many ways in which you can cook it. We share three options on the following pages but could have just filled the whole issue with just this bulb alone. Celeriac is loaded with essential vitamins and minerals that offer impressive health benefits. It is packed with fibre and vitamins B6, C and K. It’s also a good source of antioxidants and essential minerals, such as phosphorus, potassium and manganese. What’s more, it’s low in fat and calories. Win win!
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ROAST CELERIAC WITH SPINACH PESTO Roasted celeriac has a very soft texture. Here its delicate taste is combined with pesto, creating a unique dish that is definitely different from the usual fare. by Catherine Barclay | serves 4 INGREDIENTS - Marinade
METHOD - Pesto
2 Tbsp balsamic vinegar 2 tsp maple syrup 1 tsp dijon mustard 1 tsp miso 2 garlic cloves, minced 1 tsp italian herb mix
1. In a food processor, combine all the ingredients. First, add only three tablespoons of water, until you get the right consistency you prefer. 2. Taste, if it is too strong on the basil, then add more lemon juice to offset. 3. Refrigerate until the celeriac is ready to serve.
1 Lrg celeriac bulb
METHOD - Roast Celeriac
INGREDIENTS - Pesto 4 cups spinach leaves 2 cups basil leaves 1/2 cup spring onions, chopped 1/3 cup pine nuts 2 tsp lemon juice 1 tsp lemon zest 1 Tbsp nutritional yeast 2 garlic cloves, minced 3-6 tbsp water
1. Preheat your oven to 200 C (400°F). 2. Combine all marinade ingredients and set aside. 3. Wash the celeriac well to remove any dirt and pat dry. 4. Place a large sheet of foil in a roasting pan, place the celeriac in the centre and baste with 90% of the marinade. 5. Wrap the foil around the celeriac to seal it. Roast for two hours, then unwrap, baste with remaining marinade and roast for a further 20-30 mins unsealed. 6. Pierce with a skewer or fork. It should be soft in the centre; if not, bake for a further 10 mins.
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CELERIAC SLAW An incredible alternative to the regular cabbage coleslaw by Catherine Barclay | serves 4
INGREDIENTS - Tofu Mayonnaise 1 packaging Mori-Nu silken tofu 2 Tbsp lemon juice 2 garlic cloves, minced 1 Tbsp apple cider vinegar 1 tsp dijon mustard 1/2 tsp maple syrup INGREDIENTS - Slaw 1 1 1 med 5 Tbsp 1 Tbsp 1 Tbsp 1/8 tsp
small celeriac bulb green apple carrot tofu mayonnaise apple cider vinegar fresh dill, chopped ground black pepper
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METHOD 1. Combine all tofu mayonnaise ingredients in a high-speed blender until smooth. Place into a sealed container and refrigerate. 2. Peel the celeriac, apple and carrot. 3. Use a food processor or julienne peeler to julienne the celeriac, apple and carrot. Combine them all into a large serving bowl. 4. Add the tofu mayonnaise and all other ingredients and mix gently through the slaw. 5. Place in fridge for at least 20 mins before serving chilled.
CELERIAC AND WATERCRESS SOUP This is an incredibly delicate soup that, for me, was a wonderful discovery. A perfect starter for a shared meal. by Catherine Barclay | serves 4
1 med 2 1 sml 1 Tbsp 1 cup 4 cups 1 1/2 cups 1/3 cup
INGREDIENTS
METHOD
brown onion, chopped garlic cloves, crushed celeriac bulb, peeled and chopped miso water vegetable stock watercress sprigs, roughly chopped cashew cream
1. Using a small amount of water or stock, add onion and garlic to a stockpot. 2. Add celeriac, stock and cold water. Bring to a boil. Reduce to medium-low and simmer covered for around 20 mins or until the celeriac is tender. 3. Remove from heat, then add watercress. Add the cashew cream, stir to combine, then heat on low for five mins. 4. Serve with chives and a sprinkle of black pepper.
Cashew cream Blend unil smooth 1 cup cashew with 1/2 cup of water.
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CELERIAC STEAK WITH BUTTER BEAN MASH AND ONION GRAVY Celeriac steak has a meaty texture, added with a creamy butter bean mash and a rich onion gravy, it is an incredible trio dinner. by Catherine Barclay | serves 4 INGREDIENTS - Celeriac Steak 1 large celeriac 1 tsp dijon mustard 1 tsp maple syrup 1 garlic clove, mashed 1 tsp miso
INGREDIENTS - Butter Bean Mash 2 cans butter beans, drained and rinsed 2 Tbsp water 1 Tbsp hummus 2 garlic cloves, minced 3 tsp fresh rosemary, finely chopped 1/2 tsp lemon zest 1 Tbsp lemon juice INGREDIENTS - Oil Free Onion Gravy 4 brown onion, finely chopped 2 cups low salt vegetable stock 2 tsp miso, disolved in 4 tsp water 1 tsp worcestershire sauce 1/2 tsp dijon mustard 1 Tbsp balsamic vinegar 1 tsp garlic powder 1/4 tsp each dried thyme, rosemary and sage 2 Tbsp cornflour 2 Tbsp cold water
METHOD - Celeriac Steak 1. Preheat oven to 200°C (400°F) 2. Peel the celeriac, then slice it into four rounds. 3. Score shallow lines on both sides of each steak. 4. In a small bowl, combine all other ingredients to create a marinade. 5. Line a baking tray. Layout the steaks, then brush each piece, flip and marinade again. Bake for 25 mins. 6. Remove from oven and flip the steaks, basting again. Return to oven for another 15 mins or until the steaks are soft when pierced. 7. Serve warm with the mash, gravy, and your favourite greens METHOD - Butter Bean Mash 1. In a food processor/blender, blend the beans and water until smooth. 2. In a pot, use a small amount of water to cook the garlic for two mins; add the rosemary. 3. Add the puree, hummus, lemon juice and zest and stir over low heat for two mins; add a small amount of water if required. 4. Serve with your favourite meal as a creamy alternative to potato. METHOD - Oil Free Onion Gravy 1. In a medium pot, add a small amount of the stock along with the onion, saute on medium-low heat for 10 mins, stirring occasionally. You want the liquid to dissolve and the onion to start to stick, then add a little more stock to grab the onion browning. 2. Add all other ingredients except the cornflour and cold water. Simmer for 10 mins to heat through, whisking occasionally. 3. In a small bowl, add the cornflour and cold water and mix thoroughly to dissolve the cornflour. 4. Slowly pour in the cornflour mix into the onion gravy, simmering for a further 2 mins to allow the sauce to thicken.
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POTATO SALAD PICNIC WITH BREADED TOFU This is such a wonderful picnic idea, light but still giving you a variety of textures and flavours. | by Nicole Morgan METHOD INGREDIENTS - Potato Salad Base 1.5 kg potatoes, peeled and cut into 2 cm cubes 2 celery stalks, sliced lengthways and sliced finely 5 spring onions, diced finely 1/2 cup gherkins, finely chopped 1 Tbsp dijon mustard INGREDIENTS - Mayonnaise 1 cup 1/2 cup 1 1/2 Tbsp 2 Tbsp 1 tsp 1/2 tsp 1/2 tsp 2 pkts 2 Tbsp 2 Tbsp 1/2 cup 1/4 cup 1 Tbsp 1/2 tsp
cashews soy milk dijon mustard white vinegar maple syrup dill garlic salt (optional) INGREDIENTS - breaded tofu firm tofu soy sauce Crumb: gluten free breadcrumbs brown rice flour arrowroot garlic salt (optional) veggie stock powder
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1. Preheat oven to 200°C (400°F). Soak the cashews in boiled water in a heat-proof bowl and set aside. In a large pot, bring water to the boil and add the potatoes, cover and bring back up to the boil again. Uncover and cook for 5-6 mins (careful not to overcook the potatoes, they should be firm but edible). Run the cold tap over the potatoes until the hot water has been replaced with cold, and keep running until the potatoes are thoroughly cold, drain and set aside. 2. Pat dry the tofu with a paper towel to remove excess liquid, slice in half lengthways, then slice both halves in 3rds so you have 12 tofu steaks in total. Place in a bowl and douse in the soy sauce. Place the tofu in the breading and press down firmly to make the coating stick to the tofu, flip and coat the other side. Place the tofu on a lined baking tray and bake for 20 mins, then flip the tofu with a spatula and bake for an additional 10 mins. 3. While the tofu is baking, make the potato mayonnaise in a high-speed blender, blend the all the ingredients until smooth (add soy milk to avoid a thick consistency). Chuck the mayonnaise in the fridge or freezer to chill for 5 mins or so. 4. Combine the potatoes, mayonnaise, celery, spring onions, gherkins, Dijon mustard and freshly ground black pepper. 5. Serve the potato salad with the breaded tofu and a side of lettuce, cucumber and relish. Sprinkle the potato salad with smoked paprika and pepper. Enjoy.
Dishing It Up
The power of presentation T
elevision chefs often refer to it as plating up but for whole food plant-based eaters the process of presenting great food really occurs one step back from the final act of styling it on the dinner plate itself. Maybe the meal being prepared is just another dinner for the immediate household but, although we make an effort to go the extra mile when guests come around, good food presentation is still important for the family too. The key, and probably the most important point to remember here is that we humans are visual creatures - especially when it comes to food. We eat with our eyes. Subconsciously, it seems, we make a decision about the food in front of us before we even pick up a fork. Studies have shown that the way food is presented can influence taste perception. For instance, symmetrical arrangements are often associated with balance and harmony, which might translate into a more enjoyable flavour experience. With WFPB eating there are some special considerations to take into account because the food we present is much more about an overall food regime than the creation of an optimal optical experience - although some of our popular plant-based chefs might take issue with that. For a family, a wide range of nutrient and protein quantities must be taken into account. Has everybody been eating a good load of greens? What about the level of carbs and how much protein do my sports-mad teens require? Presentation, on the dinner plate itself, is often left to individual eaters because they select their own food. Its final appearance on the plate can depend greatly on the time individual family members have at that moment. A daughter rushing out for training might ‘chuck’ what she wants into a bowl with little thought to presentation, after all, it’s food, its fuel and she's here for a gobble 'n go.' Encouraging the family to select a wide range of colour for their plate is key here. The rest is all about food education and a longer, ongoing conversation. From the presentation perspective though, simple tools, like inexpensive graters, blenders and slicers can help. Take the Julienne technique for instance. This is a method of preparing vegetables by cutting them into matchstick-shaped pieces. Chef A J might be able to do this blindfolded with her back to the bench but for average-joe kitchen cooks (i.e. most of us) we don’t recommend it. A slicer can also be used to create evenly sliced vegetables that are great for decorative purposes in salads or for manageable pieces in wraps. It’s a tool that can make food preparation and its final presentation much more fun and appealing. One of the hangups some come into WFPB eating with is that food presentation should still look like something from a highend restaurant. More than anything though, and something fast food has robbed us of; this is family engagement time. WFPB eating is about encouraging family members, couples and friends to engage with their food more thoughtfully. Even simple dishes can be elevated with thoughtful plating, making everyday dining a pleasurable and mindful experience.
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Garden to Table
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Preparing and planting for Spring
reparing and planting any spring vegetable garden is an exciting and worthwhile effort that benefits greatly from careful planning and thoughtful execution. As the cold grip of winter loosens, gardeners eagerly anticipate the opportunity to cultivate a vibrant and productive space. To make the most of your spring vegetable garden, here are some essential steps. Planning: Begin by selecting the vegetables you wish to grow. Consider your climate, available space, and personal preferences. Some popular spring vegetables include lettuce, spinach, carrots, peas, radishes, and broccoli. Make a list of the vegetables you
We offer heritage vegetable, herb and flower seeds to grow your own gourmet garden.
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want to plant and determine their planting requirements, such as sunlight, soil type, and spacing. Choosing the Location: Select a location that receives adequate sunlight, ideally 6 to 8 hours per day. Ensure the soil is well-draining and enriched with compost or organic matter. A raised bed can be a great option, as it provides better drainage and soil control. Soil Preparation: Prepare the soil by removing any weeds, rocks, or debris. Break up the soil using a garden fork or tiller to a depth of at least 6 inches. Mix in compost or well-rotted manure to improve soil fertility and structure. Starting Seeds Indoors: For some vegetables, it's advantageous to start seeds indoors several weeks before the last frost date. Use seed trays or pots filled with seed-starting mix. Keep them in a warm, well-lit area until they develop strong seedlings ready for transplanting. Direct Sowing: Certain vegetables, like radishes, carrots, and peas, can be directly sown into the garden soil. Follow the seed packet instructions for proper depth and spacing. Water gently after sowing. Transplanting: When the threat of frost has passed, transplant the indoor-grown seedlings into the garden. Harden off the seedlings by gradually exposing them to outdoor conditions over a week. Dig holes slightly larger than the root ball, place the seedlings, and fill with soil, patting it gently around the base. Mulching: Apply a layer of organic mulch, such as straw or wood chips, around the plants to help retain moisture, suppress weeds, and regulate soil temperature. Watering: Consistent watering is crucial, especially as the young plants establish themselves. Water at the base of the plants to avoid wetting the foliage, which can lead to disease. Fertilizing: Feed your plants with a balanced, slow-release fertilizer or compost to ensure they have the nutrients they need for healthy growth. Pest and Disease Management: Keep an eye out for pests and signs of disease. Early intervention, like handpicking pests or using organic pest control methods, can prevent larger issues later on. Succession Planting: To extend your harvest, consider succession planting. This involves planting small batches of the same crop at intervals,. A flourishing spring vegetable garden takes dedication, but the satisfaction of nurturing your plants from seed to harvest is incredibly fulfilling.
RICH TOMATO SOUP Creamy tomato soup for the last of the chilly spring nights. by Catherine Barclay | serves 4
2 cans 1 Tbsp 1 2 1 cup 1 cup 2 tsp 2 tsp 1 Tbsp
INGREDIENTS
METHOD
crushed tomato tomato paste red onion, diced garlic cloves, minced cashew cream vegetable stock dried mixed herbs maple syrup miso paste
1. In a stock pot, saute the red onion and garlic cloves with a small amount of water or stock until the onion is transparent. 2. Add the canned tomatoes, tomato paste and stock, combine and bring to a boil. 3. Reduce the heat and add in all other ingredients. 4. Stir to combine and continue on a low heat for 2 mins. 5. Use a stick blender to blend to a cream texture, or, in small amounts, move the soup to a high-speed blender, then recombine. 6. Serve hot with brown toast and hummus or toasted sourdough.
Cashew cream Blend unil smooth 1 cup cashew with 1/2 cup of water.
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Added salt: is it necessary or can you live without it? S
alt, such a seemingly mundane mineral, is an integral part of modern civilization and has applications that date back thousands of years. There is evidence of salt production in ancient civilizations throughout China, Egypt, and Rome. Some of the earliest known attempts to mine it occurred in seaside settlements where seawater was isolated and left to evaporate. Beyond its practical uses, salt has captured our taste buds and exerted a profound influence on our food preferences. However, what began as a simple seasoning has evolved into a pervasive addiction that permeates modern society. Salt is now the favoured friend of virtually every fast food outlet, cannery and restaurant the world over. In ancient times, however, salt was a scarce commodity, valued for its ability to preserve food and enhance flavours. Entire civilizations were built around salt production. The Roman Empire established salt routes and saltworks. Salt was even used as a form of currency, exemplifying its significance in human culture. Our bodies require a certain amount of sodium for various physiological functions. Salt, composed mainly of sodium chloride, plays a crucial role in maintaining fluid balance, transmitting nerve impulses, and supporting muscle contractions.
Excessive salt use However, excessive salt consumption can lead to adverse health effects which is why its use is ruled out in a daily optimal health, whole food plant-based diet. The addictive nature of salt stems from its impact on the brain's reward system. When consumed, salt triggers the release of dopamine—a neurotransmitter associated with pleasure and reward—creating a pleasurable sensation. Over time, the brain becomes conditioned to seek out this pleasurable experience, resulting in our craving for salty foods. Moreover, high salt intake can disrupt the delicate natural balance of sodium and potassium in our bodies. This imbalance can contribute to hypertension (high blood pressure), a leading risk factor for cardiovascular diseases, strokes, and kidney problems. Additionally, excessive salt intake may promote water retention, leading to oedema, bloating, and weight gain. The addiction to salt is not limited to individual health concerns; it also carries significant social implications. The food industry capitalizes on our addiction to salt, often using it as a key ingredient in processed and fast foods to enhance flavour and increase consumer satisfaction. This reliance on salt in the food manufacturing sector perpetuates the cycle of addiction and poses a public health challenge.
Our salt addiction Because of its addictive nature, salt can contribute to an obesogenic environment, where individuals are more likely to consume calorie-dense, nutrient-poor foods. This, in turn, fuels the rising rates of obesity and related health issues globally. Back on the home front, however, salt has surely become the lazy way of seasoning our food. Often we tend to ignore the myriad range spices we can add to a home made meal because
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the salt shaker has been our most familiar cooking companion for so long. It's something we need to review because the bottom line here, as Dr Michael Greger explains, "salt hurts our arteries within minutes of it going into our body." Maybe, in Australia and New Zealand at least, we can apportion some of the blame for this addiction on our British colonial heritage. Most of us were raised on a ‘meat and three veg’ regime with totally overcooked veggies sprinkled with salt, plus potatoes that were boiled in it. The fact is, salting our food has become a habit and for many of us, food just doesn’t taste right without it. These days restaurant chefs will add it to salads and desserts too, making it virtually impossible for dedicated WFPB followers to avoid. Reduced salt exponents would be hard pushed to find a vegetable stock (unless home-made) without it, or a piece of commercially made whole meal bread. In his paper ‘The taste for salt in humans’1, Richard D Mattes notes that “the ubiquity of sodium in the food supply makes adoption of a low-sodium diet difficult.” And, because of this “only 5-10 per cent of dietary sodium is under discretionary control,” he says. Generally, according to Mattes, it will take 8 to 12 weeks to enhance the appeal for reduced-sodium foods. It may take a little longer to completely put away the salt shaker but it’s likely to come out again when friends or family come around. The question is; will you be ready for the challenge?
SPRING GREEN SMOOTHIE A refreshing change now that the weather is getting warmer, enjoy as a soothing drink. by Catherine Barclay INGREDIENTS 1 cup fresh spinach leaves 1/2 cup kale, chopped (stems removed) 1/2 banana (frozen for creaminess) 1/2 cup pineapple chunks (fresh or frozen) 1/2 green apple, cored and chopped 1/2 lemon, juiced 1/2 cup unsweetened almond milk 1/2 cup coconut water 1 Tbsp chia or linseed (flaxseed) ice cubes, as needed METHOD 1. Make sure your banana is peeled and frozen ahead of time 2. First blend the greens Pour in the almond milk and coconut water to help with blending. 3. Add in the fruit and lemon juice. Blend to mix 4. Finish with the seeds. Blend all the ingredients until you achieve a smooth and creamy consistency. If the mixture is too thick, you can add more almond milk and/or coconut water.
SHOPPING LIST
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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
Diverticulitis
Alzhiemers
Menstral Pain
Acne
Ovarian Syndrome
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Looking at
PCOS & DIET "Genetics load the gun, lifestyle pulls the trigger."
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Dr Caldwell Esselstyn
olycystic Ovarian Syndrome (PCOS) is a common hormonal disorder that affects the ovaries, primarily during their reproductive years. It is characterized by a range of symptoms, including irregular menstrual cycles, excess androgen (male hormone) levels, and the formation of small cysts on the ovaries. The exact cause of PCOS is not fully understood, but it's believed to involve a combination of genetic, hormonal, and lifestyle factors. The symptoms of PCOS can vary widely and may include irregular or absent periods, excessive hair growth (hirsutism), acne, weight gain, and difficulty getting pregnant. It also increases the risk of long-term health complications such as type 2 diabetes, heart disease, and uterine cancer. While PCOS cannot be completely "cured," its symptoms can be managed and treated effectively. Treatment strategies are tailored to address individual concerns and may involve lifestyle changes, such as adopting a balanced diet and
engaging in regular exercise to manage weight and improve insulin sensitivity. Hormonal birth control may be prescribed to regulate menstrual cycles and manage androgen-related symptoms like acne and hirsutism. For those trying to conceive, fertility treatments such as medications to induce ovulation can be effective. However, there's no one-size-fits-all approach, as treatment plans should be customized based on the person's specific needs and goals. Managing PCOS requires ongoing efforts and collaboration with healthcare professionals. Regular check-ups, monitoring of symptoms, and adapting treatment plans as needed are crucial to effectively manage the condition and reduce the risk of associated health issues. While PCOS may not be "cured," with proper management, many individuals with the condition can lead healthy and fulfilling lives
High fibre diets help your hormones A part from receiving qualified professional health advice, adopting a whole-food diet should be one of the first steps you make following a positive diagnosis of PCOS. "The majority of women with PCOS also suffer from insulin resistance. If insulin isn’t working properly then hormones get out of kilter," says Dr Neil Barnard. "Fibre helps tremendously with hormone issues." A balanced diet rich in whole grains, lean proteins, fruits, vegetables, and healthy fats helps regulate blood sugar levels, manage weight, and reduce insulin resistance. Regular exercise, combining cardiovascular and strength training, aids
in weight control, enhances insulin sensitivity, and promotes hormonal balance. Stress management techniques such as yoga, meditation, or deep breathing mitigate the impact of stress hormones. Prioritizing sufficient sleep and maintaining a consistent sleep schedule also contributes to improved hormone regulation. Maintaining regular medical check-ups and working closely with healthcare providers ensure a holistic approach to PCOS management. Overall, these lifestyle changes collectively contribute to reducing the effects of PCOS by addressing its underlying hormonal and metabolic imbalances.
Newsbites
See wholefoodliving.life/references-spring-2023 to review references cited below
Study calls out fish oil hogwash
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hile a significant amount of research has pointed out the nil benefits of fish oil in cardiovascular health, it hasn’t stopped supplement industry marketers from waxing poetic about their ‘value’ in the goldmine of heart health. Fish oil supplements are a multi-million dollar industry. Many people down them daily believing the omega-3 fatty acids they contain are good for their overall health, particularly for their heart. While it’s true people who eat seafood regularly are less likely1 to die of heart disease, studies have not shown that taking fish oil as a supplement offers the same benefit. Even so, fish oil marketers continue to make health claims that imply a wide range of benefits, according to a study published in JAMA Cardiology.2 An evaluation by Washington Post writer Lindsey Bever said researchers analyzed labels from more than 2,000 fish oil supplements that made health claims. They found more than 80 per cent used what is known as a “structure and function claim,” which is a general description that describes the role of omega-3 fatty acids in the body — such as “promotes heart health” or “supports heart, mind and mood.” Cardiovascular health claims, which accounted for 62 per cent, were the most common. Fish oil contains two omega-3 fatty acids, EPA and DHA, found naturally in fatty fish such as salmon. Higher levels of these omega-3s have been associated with a lower risk of cardiovascular disease, but the observational findings are based on omega-3 levels in the diet, not from supplement use, some experts say. In fact, two recent large clinical trials showed that over-the-counter fish oil supplements do not improve cardiovascular outcomes. However, according to senior study author Ann Marie Navar, associate professor of cardiology at the University of Texas Southwestern Medical Center, the vagueness of the wording
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used by fish oil marketers could lead to misinformation about the role of the dietary supplement. “It is true that omega-3 fatty acids are present in the brain and are important for all sorts of brain functions,” she said. “What has not been consistently shown with high-quality trials is that taking more of it in the form of a fish oil supplement leads to improved performance or prevention of disease.” Navar and her colleagues decided to make an inventory of claims made on fish oil supplement labels after continually hearing from her patients that they were taking it for their heart health — and then seeing their surprise when she advised them that there probably were none. Through her research, Navar said, she was “alarmed” to learn that fish oil supplement labels often include claims that imply health benefits for a wide range of organ systems, including the heart, brain and eyes. “It’s not surprising to me that my patients think fish oil is helping them,” she said.
Insomnia linked to a 51 percent higher risk of stroke
eople suffering from insomnia face up to a 51 per cent greater chance of stroke than those who do not have trouble sleeping, according to a study published in the journal Neurology.1 For nearly a decade, the study tracked 31,126 people, age 61 on average and with no history of stroke at the start of the study. In that time, 2,101 strokes were recorded. Symptoms reported by the participants included having trouble falling asleep, staying asleep and waking too early. Comparing participants who did and did not have signs of sleep disorder, the researchers found that the degree of risk for stroke rose as the number of symptoms increased. People with one to four insomnia
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symptoms were found to be 16 per cent more likely to have had a stroke than were those with no symptoms, whereas a stroke was 51 per cent more likely for people experiencing five to eight symptoms. The connection was stronger for those participants under the age of 50. The findings do not prove that insomnia causes strokes but rather, as the
researchers wrote, the study “identified insomnia symptoms as a risk factor for stroke,” meaning they increase the chance of having a stroke “and suggest that increased awareness and management of insomnia symptoms would likely contribute to preventing stroke occurrence.” Health experts consider insomnia a common sleep disorder; it reportedly affects about a third of adults worldwide — women more often than men, and older people more so than younger ones. Causes include stress at work or home, emotional distress, money problems, inactivity, and use of substances such as caffeine, tobacco and alcohol. Treatment for insomnia usually starts with lifestyle changes.
Newsbites
See wholefoodliving.life/references-spring-2023 to review references cited below
NZ Heart Foundation catches up with WFPB leaders T
he New Zealand Heart Foundation has finally caught up with what the world's WFPB pioneers have been saying for many years - no amount of alcohol consumption has any health benefit whatsoever. A position statement released on June 27 by the foundation's Medical Director, Dr Gerry Devlin, says there is now overwhelming evidence of the negative effects of alcohol, particularly in the area of heart and stroke risk. He said for many years there have been commonly held beliefs that drinking alcohol in moderation offers protection against heart disease or that red wine is good for the heart. "We now know this is not the case. There is now a greater body of evidence that clearly shows any type
or amount of alcohol increases the risk of heart disease," he said. The statement was published by some of New Zealand's traditional media but, seemingly, failed to gain wide interest. Dr Devlin says alcohol affects the heart and blood vessels in multiple ways which includes impacting heart rate, blood pressure and functioning of the cells lining the heart and blood vessels. “Our latest guidance is important because it provides greater certainty about the effect of alcohol on heart disease outcomes and indicates there is no safe level or protective effect from alcohol." It was also clear that it's never too late to make changes. "Any reduction in alcohol intake can be beneficial," he said.
Electricity from wave energy
Australia's UniWave 200 can be used standalone or in breakwaters.
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n a world first, Oregon State University is building two unique testing platforms to measure wave and tidal energy systems. PacWave will provide test beds connected by undersea cables to the onshore electrical grid. The system enables dozens of undersea energy converters to be tested at the same time. Scientists estimate that waves washing up on America’s coastline contain enough energy to meet the power needs of two-thirds of its homes and businesses. Experts believe the world will need 50 per cent more energy by 2050. Converting wave action into electrical energy is challenging, however. Saltwater corrodes metal. The up-and-down, back-
and-forth motion of waves breaks moving parts, and stormy seas can wreck any but the strongest structures. To track the test information, the test buoys are armed with small, rugged satellite transmitters that are charged by sunlight and can operate for up to 10 years. PacWave researchers can find the location of each buoy, import data and receive alerts if buoys drift away, spacenews.com reported. Meanwhile, testing continues on at least 16 other installations around the world, including Australia's UniWave200 project at King Island, Tasmania, where a wave generator was reported to have "exceeded expectations" in announcements made last year.
World's oceans changing colour
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ost of the world's oceans have changed colour according to the results of a study1 published recently in the journal Nature. Investigators found that 56 per cent of Earth's oceans have become greener and scientists aren't exactly sure why, although they have ruled out 'natural variability' as a possible cause. “The reason we care about this is not because we care about the colour, but because the colour is a reflection of the changes in the state of the ecosystem,” lead author B. B. Cael, an ocean and climate scientist at the National Oceanography Centre in Southampton, UK, told The Guardian. The ocean's colours come from the materials found in its upper layers. For example, a deep blue sea will have very little life in it, whereas a green colour means there are ecosystems there, based on phytoplankton, plant-like microbes which contain chlorophyll. The phytoplankton forms the basis of a food web which supports larger organisms such as krill, fish, seabirds and marine mammals. The changes were measured from space by tracking how much green or blue light is reflected from the surface of the sea. Scientists used data from the Aqua satellite which has been monitoring ocean colour changes for more than two decades and can pick out differences not visible to the human eye.
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APPLE SPONGE PUDDING I have finally converted a family favourite to WFPB. I hope that you like it as much as we do. by Catherine Barclay | serves 6
INGREDIENTS - Apple mix 4 cups stewed apple 1/4 cup raisins 1 tsp cinnamon INGREDIENTS - Sponge top 1/2 cup 1 1 1/4 cup 1 1/2 cups 1 Tbsp 1/4 cup
apple sauce banana, mashed flax egg plant milk whole wheat flour baking powder brown rice syrup
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METHOD 1. Preheat oven to 180°C (350°F). 2. Make up the flax egg, allowing it to set. 3. Combine the apple mix and spread out in a small rectangular casserole dish. 4. Combine all the sponge-top ingredients using a fork to whisk them to a smooth consistency. 5. Spread the sponge topping evenly over the apple mix. 6. Bake for 35 mins or until a fork is clean when pierced through the sponge topping. 7. Serve warm.
Flax Egg Mix 1 Tbsp ground linseed (flaxseed with 3 Tbsp of water, let it sit for 5 mins
ALMOND CARROT BREAKFAST BAR Simple but very delicious bar, quick to prepare, enjoyed by the whole family by Danielle Medina - fitnplaymama.com | serves 16 INGREDIENTS 3/4 cup almond milk 1/2 cup almond butter or nut butter of your choice - peanut, sunflower etc 1 tsp vanilla 1/4 cup mashed banana, about 1/2 a banana 1/2 cup maple syrup 1 cup grated carrot 2 Tbsp ground flaxseed (linseed) meal 1 1/2 cups rolled oats 1/2 cup whole wheat flour 1 tsp baking soda 1 tsp cinnamon 1/4 tsp nutmeg 1/2 cup raisins 1/4 cup walnuts 1/4 cup pumpkin seeds
METHOD 1. Preheat the oven to 180°C (350°F). 2. Line an 8x8 baking pan with parchment paper and set aside. 3. In a large mixing bowl, combine the ingredients up to a flaxseed meal and mix well. 4. Add the remaining ingredients, except the pumpkin seeds, and stir to combine and mix well. 5. Pour into the prepared baking pan and add the pumpkin seeds on top. 6. Bake for 32-35 minutes, or until a toothpick inserted into the centre of bars comes out clean. 7. Allow it to cool completely and cut into bars. Enjoy!
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by Theresa Larkin Associate professor of Medical Sciences University of Wollongong
Our vagus nerves help us rest, digest and restore But can you really reset them to feel better?
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n social media and in wellbeing circles, people have been talking about the vagus nerve a lot. In fact, we have two vagus nerves – a left and a right – and their optimal functioning is essential for good physical and mental health. Many social media posts describe ways to reset the vagus nerves to reduce stress and increase calm. These mostly focus on yoga, meditation, deep breathing and cold plunges. But the vagus nerves also play a part in why socialising, sex and sports are good for our health and wellbeing.
Our rest-and-digest-and-restore system The sympathetic nervous system produces our fight-or-flight response to perceived threats. The vagus nerves are part of the parasympathetic nervous system, which does the opposite: rest, digest and restore. The sympathetic nervous system increases heart and breathing rates, slows down digestion and lowers the immune response. Stimulation of the vagus nerves reduces heart rate, promotes healthy digestion and metabolism, increases blood flow to organs and reduces inflammation. It is healthy to activate our sympathetic nervous system during exercise and short-term stress. But ongoing stimulation of the sympathetic nervous system is not healthy. The parasympathetic nervous system via the vagus nerves is the counterbalance to our stress response. It makes us more calm, relaxed and sociable. The vasovagal response is an over-reaction of the vagus nerves to counterbalance a stress. This is when an excessive drop in blood pressure and heart rate causes a person to feel dizzy or faint.
The wandering nerve Vagus means wandering in Latin and is where the words vagrant, vagabond and vague come from. The name reflects the long pathway and extensive branching of our vagus nerves. These are the tenth cranial nerves, the longest of the 12 pairs of cranial nerves that connect the brainstem and the body. The vagus nerves run down the neck where they are about 5mm in diameter. They travel into the thoracic (chest) cavity and
56 wholefoodliving.life | Spring 2023
Theresa Larkin has a BSc (Hons) in Chemistry, a PhD in Biomedical Science, and a Masters in Higher Education. She teaches anatomy and physiology to graduate-entry MD medical students. Her research covers projects across clinical anatomy, hormones and health. She investigates the role of hormones as biomarkers for depressive symptoms and subtypes, and associations between cortisol and stress during pregnancy and in athletes. send branches to the heart and lungs, then pass through the diaphragm to innervate nearly all the abdominal organs. We mostly hear of the effects of the vagus nerves on our organs, such as reducing heart rate. However, about 80% of vagus nerve fibres carry information from organs back to our brain. This forms part of the bidirectional gut-brain axis. This can explain the “butterflies in your stomach” when you feel nervous, and why gastrointestinal problems can cause anxiety and depression.
Can you measure vagus nerve health? It is not possible to directly measure vagal tone (the level of activity in the nerves). Instead, heart-rate variability is used as a surrogate measure of vagus nerve activity. This is the slight beatto-beat differences in heart rate that occur naturally, related to breathing. When you inhale, your heart rate speeds up. When you slowly exhale, it slows down. Vagus-nerve stimulation slows the heart rate but increases heart-rate variability. These are both healthy because they indicate higher parasympathetic and lower sympathetic activation. A lower heart rate indicates the heart is working efficiently. Higher heart rate variability suggests the body is more relaxed. Many wearable devices measure heart rate and heart-rate variability and can be a useful way to monitor vagal tone. Is there any science to back the online hacks?
Yoga practice and slow diaphragmatic breathing with a long exhalation stimulate the vagus nerves directly or via relaxation. Cold-water immersion on the face or neck stimulates the vagus nerves via a reflex of the skin’s nerves. Singing and humming can increase our vagal tone because the vagus nerve innervates our larynx (voicebox). There are also claims simple eye movements can reset the vagus nerve. This has not been tested scientifically. But there is an oculocardiac reflex where activation of the eye muscles stimulates the vagus nerves. Pressure on the eyes also stimulates this reflex. This might be why one natural reaction when we feel stressed is to press our eyes. Craniosacral therapy is a form of osteopathy that involves gentle touch and movements around the base of the skull and the sacrum. This has been shown to reduce cortisol and increase parasympathetic activity. Carotid sinus massage can also be used clinically to increase vagus nerve activation and lower a high heart rate. Light massage of the carotid artery in the neck stimulates blood pressure receptors, which causes reflex activation of the vagus nerves to reduce heart rate. This should only be done by a clinician or with professional advice, for 5 to 10 seconds and never both sides at once, which can cause fainting. Polyvagal theory suggests positive social communication and feeling safe increases vagus nerve activity. This promotes healthy growth and restoration activities in our body and
increases positive emotions. The vagus nerves have a role in social communication because they are linked with our facial expressions and voice. Smiling and being smiled at can stimulate our vagus nerves.
Sport, sex and slowing down Sports and sex are both associated with high sympathetic nervous system activation. When intimacy or competitive sport happen in a safe, social and supportive environment, the vagus nerves are also stimulated. Having a short-term stress response followed by the counterbalancing recovery effects of vagus nerves is healthy. Slowing down with others, such as lying down next to a friend on a picnic blanket and looking at the clouds, also stimulates the vagus nerves. This is a safe way to reduce our energy requirements and rest while also being socially connected. Whether it’s through mindfulness, paced breathing, sports, sex or simply smiling, increased vagal tone is important for good health and wellbeing. There is a lot of hype online and some of it may be over the top. But reduced stress and greater relaxation are safe for everyone and have positive effects for our body and brain.
Republished from theconversation.com under Creative Commons License wholefoodliving.life | Spring 2023
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58 wholefoodliving.life | Spring 2023
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PLANT-BASED TIPS
By Catherine Barclay
DESEED CHILLIES
LEFTOVER BREAD
ROSEMARY SKEWERS
Rub the complete chilli between your hands for a few minutes, then tap the top of the chilli on the bench and rub it again between your hands. Chop off the top of the chilli and tip it upside down. The seeds should just topple out.
Blitz leftover bread to make bread crumbs and place them in sealed snaplock bags or jars. Another option is to cube and freeze them for on-demand croutons.
If you have mature rosemary plants with stick branches in your garden, cut some of the twigs and strip off the herb. Use the twigs as skewers for your vegetables on the BBQ (soaking them before using them to stop them from burning). The rosemary flavour will pass through onto the vegetables.
GETTING THE CHILLI HEAT OFF YOUR FINGER TIPS
KEEP AVOCADOS RIPE
Squeeze lemon juice over your fingertips to get rid of the heat from the chilli in case you rub it in your eyes.
Put your avocados in the freezer when they are at the proper ripeness. When they are ready to use, run under warm water and leave on your counter to thaw. You know when it is ready when you can press your finger into it.
STORE YOUR SURPLUS GROUND SPICE When you are grinding up spices, if you have any left over, store them in an airtight jar for up to two months. A great spicey kick to keep at your fingertips.
STOP BROWNING To stop your apples, avocados and potatoes from browning when you cut them open, sit them in water with some squeezed lemon juice.
KEEPING FRESH HERBS To keep cut fresh herbs from wilting, place them in a glass of water; this will keep them fresh for up to a week.
REMOVE GARLIC SKIN LEFTOVER LEMON OR LIMES Leftover lemons or limes? Cut them into slices, cubes or wedges and freeze them in snaplock bags. Ideal for adding to your cool drinks over the hot spring/summer months. They won't water down your drink but do leave a pleasant citrus taste.
CRISP POTATOES Part boil the potatoes, then leave them to steam dry. Once dry sprinkle them with flour then shake the pot to roughen them up before baking.
Use the tip of a knife to cut a sliver off each end of the clove. Then, place a clove under the flat side of the knife with the blade facing away from you; using the palm of your hand, press down on the knife until you feel the clove give way. The skin should come away easily.
STOP GARLIC & ONION POWDER SOLIDIFYING If you have had the issue of your garlic or onion powder turning to unusable clumps of hard rock, then before it goes hard, place the jar or powder into the freezer; it will stay as a powder. Just use what you need for cooking and pop it right back into the freezer.
GOT SOME GREAT TIPS TO SHARE? CONTACT ME AT CATHERINE@WHOLEFOODLIVING.LIFE wholefoodliving.life | Spring 2023
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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.
The Truth About Plant Protein
Ligthen Your Mental Load
No Meat Athlete Podcast talks to Brenda Davis RD on the suprising truth about plant protein and on her new book Plant-Powered Protein.
Live Planted- Practical Vegan Living podcast shares 3 ways to lighten your mental load, so you can ditch the guilt and live a little lighter.
Plant Based Running and Wellness
Cultivating Grace Under Pressure
Dr Jami Dulaney talks in her podcast about muscle fatigue and its affect on your lungs and heart. Fitness affects on cancer risk, mortality and a lot more.
Plant Yourself podcast talks to John Baldoni about what is grace, and how can we use it to navigate challenging times with compassion and resilience?
Fixing The Economic System
Using Diet To Prevent Disease
The Lentil Intervention talks to Deirdre Kent, who is involved in green economics, about her co-founding Degrowth Aotearoa and degrowth economic principles.
Rich Roll's guest speaker Christopher Gardner, guides us toward evidence-based, rational model for nutritional health and teaching us how to distinguish good nutrition science.
Music Can Heal, Connect & Transform
Secrets For Living Longer Revealed
The Veggie Doctor Radio interviews composer and musician Murray Hidary about the power of music and his journey in creating MindTravel as part of his life purpose.
Dan Buettner of The Blue Zones talks to The Exam Room spilling the secrets of what it takes to live those extra years. Sharing about his new Netflix series: Living to 100.
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The YouTube selections below cover a range of lifestyle, food and health issues. They include specialist tips and easy access to a deeper understanding of what whole food plant-based eating can achieve.
The Secret Of Sugar
Upsupersize Me - Award Winning Doc
We’ve heard for years about the dangers of eating too much fat or salt. Gillian Findlay digs into the surprising science. https://tinyurl.com/5n7v82wb
The quest of Juan-Carlos Asse, as he endeavours to prove that WFPB diet & exercise can improve the health of anyone. https://tinyurl.com/mr2mpwhb
The Power Of Lifestyle
Film - Eating You Alive
Dr Steven Lome: how high LDL cholesterol & inflammation can lead to atherosclerosis, heart attack & stroke. https://tinyurl.com/46tyazcn
This powerful film reveals what we eat exacerbates illnesses. We can prevent and reverse chronic diseases through diet. https://tinyurl.com/4kjsynep
What you know about Protein - Wrong
How To Make Home Made Tofu
Protein is so important to our diets but so often misunderstood — by the general public, that is. https://tinyurl.com/75rrjfjh
How to make tofu from soybeans with very common & easy to find ingredients - rice vinegar or fresh lemon juice. https://tinyurl.com/4n3x8enf
Treating Chronic Kidney Disease
A-salting Our Endothelium
Dr Sean Hashmi discusses an evidence-based approach to preventing and treating chronic kidney disease.. https://tinyurl.com/3r2hxpf7
A salted meal can impair artery function within 30 mins by suppressing a key detoxifying antioxidant enzyme in our body. https://tinyurl.com/yv5w9yx7
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Books to Consider
British family doctor Gemma Newman explores how a simple change in diet helps many common chronic illnesses - from diabetes and heart disease to obesity - and the science that explains why it works. Contains over 60 delicious meal ideas.
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 for you to improve your health and shrink your personal carbon footprint. Just swap one meat- and dairy-based meal for a plant-based one.
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.
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 let you live longer, reduce your need for medications, and improve your health dramatically. It is a book that will change the way you want to eat. Follow the Eat to Live diet, 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.
MILKED Directed by Amy Taylor and presented by indigenous activist Chris Huriwai, MILKED has been racking up some massive viewing numbers worldwide. This Kiwi created doco takes a hard look at industrial dairy farming in New Zealand and shows how it 'milks' not only animals but farmers, consumers, rivers, the land and the climate. MILKED attacks the cynical marketing jargon used to hide the negative impacts of an industry many Kiwis have come to accept as one of the vital vertebras in the country's financial backbone. Available at: join.waterbear.com/milked
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 .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
Exciting News! Game Changers Sequel Announced Sequel goes into production soon. Release dates to be announced.
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. ... acid (5) 4 . rely on (6) 8. heart complaint p.19 (6) 9. acknowledges publicly (8) 12. answer (for) (5) 15. dietary need p.30 (7) 17. ... mushroom p.13 (6) 18. round container (4) 19. perfectly suited (5) 20. burrowing mammal (4) 21. wet thoroughly (6) 23. shared, held in common (5) 25. ring-shaped roll (5) 26. bean curd p.25 (4) 27. type of nut p.17 (6) 28. large animal p.14 (8) 30. charity fair (6) 32. silva ... p.26 (8) 33. words of a song (6) 35. DVD forerunner (1,1,1) 36. animal park (3) 37. bandage material (5) 38. severed (3)
Down 2. sprung (5) 3. type of vegetable p.21 (11) 5. organism with leaves (5) 6. powdery dirt (4) 7. aubergine p.16 (8) 8. adult drink p.26 (7) 10. fatty cell constituent (11) 11. pasta sauce p.33 (8) 13. consume to much (7) 14. morays (4) 16. Danielle ... p.22 (6) 20. Diana ... p.10 (5) 22. turnip-rooted celery p.37 (8) 24. whole sum (5) 29. ... brown (4) 31. nautical greeting (4) 32. former portuguese province p.10 (5) 34. floor covering (3) 35. oath (3) 36. lemon peel (4)
Go to the link below for solutions
Click or scan QR image for references. wholefoodliving.life/references-spring-2023/
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Recipe index
39
28
33
13 MAINS
SAUCES | SOUPS Spinach Pesto...............................................39 Tofu Mayonnaise..........................................40 Celeriac And Watercress Soup.................41 Onion Gravy..................................................43 Rich Tomato Soup........................................47
Oyster Mushroom BBQ Roll.......................13 Miso Roasted Eggplant Steaks...................16 Lentil And Walnut Mince.............................17 Roast Cauliflower - Miso Tahini.................21 Roast Cauliflower - Orange Basted...........21 Home-Made Tofu..........................................25 Creamy Cheesey Scalloped Potatoes.......28 Black Bean Salad...........................................28 Easy Peasy! ....................................................29 Veganball Marinara.......................................33 Roast Celeriac.................................................39 Celeriac Slaw..................................................40 Celeriac Steak.................................................43 Butter Bean Mash.........................................43 Potato Salad Picnic........................................44 Breaded Tofu..................................................44
54 SNACKS | DESSERTS Apple Sponge Pudding...............................54 Almond Carrot Breakfast Bar....................55
Tried our Recipes? Show us your creation! Mention @wholefoodliving.life and tag #wholefoodliving.life
66 wholefoodliving.life | Spring 2023
WFPB's Food Groups Based on the guide developed by PCRM (Physicians Committee for Responsible Medicine) in 1991
FRUIT
3 or more servings a day
LEGUMES
2 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.
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 medium piece of fruit, 1/2 cup cooked fruit, 4 ounces juice.
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
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“I USED TO THINK THE TOP GLOBAL ENVIRONMENTAL PROBLEMS WERE BIODIVERSITY LOSS, ECOSYSTEM
COLLAPSE AND CLIMATE CHANGE. I THOUGHT THAT WITH 30 YEARS OF GOOD SCIENCE WE COULD ADDRESS THESE
PROBLEMS. BUT I WAS WRONG. THE TOP ENVIRONMENTAL PROBLEMS ARE SELFISHNESS, GREED AND APATHY,
AND TO DEAL WITH THESE WE NEED A SPIRITUAL AND CULTURAL TRANSFORMATION, AND WE SCIENTISTS DON’T KNOW HOW TO DO THAT." - JAMES GUSTAVE SPETH
RESEARCH FINDING: Thousands of emperor penguin chicks across four colonies in Antarctica are believed to have died because of record-low sea ice levels that caused a “catastrophic breeding failure” in late 2022.