Whole Food Living - Pre-launch Sample

Whole Food

THE WHOLE FOOD PLANT-BASED GUIDE TO HEALTHY EATING

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THE NEW FOOD CHART

Prevent & Reverse Heart Disease

Living well with MS on a WFPB diet

60+ Recipes

Pre-launch publication sample

It’s all about

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ore and more of us are visiting the doctor because we’re feeling less and less healthy. Some of us don’t lose weight as easily as before or we’ve got lingering joint pains or digestion issues.

We tend to shrug off some of these problems if we’re getting a little older because, that’s what always happens when you get older isn’t it?

Generally however, many of the health problems we face today don’t have anything to do with our age, ethnicity, how wealthy or how poor we are.

Also, nearly all of the diseases we talk about in this magazine have very little to do with the genes we inherit from our parents.

But there is one thing they do have in common.

They’re all about what we eat.

This magazine provides practical advice on how to deal with illnesses that many scientists and doctors now call lifestyle diseases.

what we eat

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Plant powered athlete forced to withdraw from Taupo Iron Man event To say she wasn’t “totally gutted” would be the understatement of the year. Queenstown tri-athlete, Bridget Murphy,was once again forced to withdraw from the Taupo Iron Man because of injury. It was the second time she had been forced to withdraw because of an accident prior to the event but this time there was an even worse consequence and it all happened when she got to hospital. To find out more use the Q-code below if you are reading this in print or, for electronic readers, just click the Q-code itself.

The healthy choice guide Whole Plants Vegetables including leafy, greens, fruits, legumes, whole grains, nuts and seeds.

Plant-based, Processed Whole grain pastas, breads, cereals, oil-free crackers, etc. plant-based milks, oil-free sauces/dressings, tofu Plant-based, Highly Processed Processed plant fragments: non-dairy cheese and ice creams, meat substitutes (plant protein isolates), refined flour products (white bread, pasta).

September 22-25, 2019 Oakland, California, USA www.pbnhc.com 4

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Salt, Oil and Sugar All oils (olive, coconut, palm, corn, peanut, sesame, flax, hemp, vegetable,etc), sugary beverages, candy, fried foods, junk foods, etc

Animal Products Beef, pork, chicken, turkey, fish, eggs, etc.

All dairy products.

Good for your gut

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icrobiologist and epidemiologist, Dr David Hammer, is a firm believer that a plant-based diet is not only good for your gut but has beneficial consequences for the planet as well.

In an address given at the annual Whangarei Vegan Expo he covered what he sees as “the new science of gut microbiology and food”.

In a broad and captivating forty minute presentation he asked what the epidemiology of a plant based diet actually told us.

“Well it tells us that a plant-based diet is associated with lower rates of obesity, diabetes, cardiovascular disease, stroke and heart attack, bowel cancer with possibly a link to breast and prostate cancer,” he said.

“With those factors we have probably covered the bulk of the leading causes of death in society today.”

But he also urged his audience to be cautious when considering and reviewing various data themselves.

“Many, although not all, studies show that if you change what you eat, you change the bowel that carries the bug.

And there are big differences between those that eat meat and those have a

plant-based diet.

“Studies show there are increased amounts of protective flora in those that eat a plant-based diet. That long-term meat eaters have a higher number of bad bugs in their gut.

“In cola-rectal cancer I don’t think I’m saying anything revolutionary to you when I say that a plant-based diet is protective of cola-rectal cancer. We’ve known that for decades probably.”

He said meat consumption, possibly by high fat increasing bile acid production, stimulates pro-inflammatory Clostridia which increased toxic byproducts such as H2S. Dr Hammer said issues such as Inflammatory Bowel Disease (Crohn’s and Ulcerative Colitis) were complex diseases where the gut microbiome also played an important role.

“I’m sure that we will find there are genetic, environmental and other causes but increasingly it has been shown that diet has a role to play in the development of inflammatory bowel disease.”

He said increasing evidence was also showing that the condition of our gut health had an impact on the state of our mental wellbeing.

Your endothelial lining

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n the inside of your heart and throughout your blood vessels there is a special covering known as the endothelial

lining.

This membrane is no more than one thousandth of a millimeter thick and, if it were possible to stretch it out flat it would cover an area the size of a football field.

The endothelial cell has been described by Dr Caldwell Esselstyn as a “metabolic powerhouse” that ensures vascular health.

Studies have found that danger occurs when fat interferes with this membrane’s ability to produce nitric oxide.

When we eat meals containing fat a significant drop in endothelial function occurs and it can take as much as six hours for it to return to normal.

Dr Esselstyn says the studies that confirmed this also revealed the overwhelming importance of nutrition in our diet.

It’s function is essential, he says.

“Plant-based nutrition, it turns out, has a mighty beneficial effect on endothelial cells.”

In his book, Prevent and Reverse Heart Disease, he says the effect of a radical shift in nutrition are breathtaking - dramatic and swift.

See one of his recipes on P9.

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Editorial

Facing up to an uncertain future

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never expected to start a magazine at this stage of my life but then, I never imagined I’d have a stroke either. The stroke happened back in 2014 and the journey since has been long, confusing at times, scary and involves more people than just me.

You’re talking about my future!

Become a Founding Subscriber to Whole Food Living Magazine and

Change the Future

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The upshot of all of it though is that four years later it has led us to this: Whole Food Living magazine.

For almost a year we’ve been an online resource only but we are soon to come out in print because a much more focused approach is needed.

We’re going to open up the debate on what healthy eating is all about.

Whole Food Living is about eating to live, not living to eat - a trap which the traditional food magazines and other media have led us into.

The magazine will be filled with delicious recipes, food tips and ‘how to’ guides to help people on their journey.

Along the way we will introduce you to a new breed of doctors and health professionals that will explain what’s been happening to your family and friends and why they’re getting sick.

I must admit, when it comes to good nutrition, listening to doctors was never my strong suit.

Let’s face it, many of us only half listen to most of them and the rest of us don’t think they they know anything anyway.

An attitude like that put me in Auckland’s Middlemore Hospital. The funny thing is, I knew something was wrong, I knew something had to be done but here’s the kicker - we already thought we were doing something about it. We already thought we were eating healthily.

Although it’s a critical element, sometimes the big question isn’t always WHY we need to do something about our health, the problem is HOW to go about it.

The magazine will not only provide readers with lots of practical advice but will also help them identify why change

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is needed.

For some, like myself, the initial motivation will be purely personal.

For others, growing concern about the condition of our waterways and the future of the planet will be what tips their scales.

Essentially, Whole Food Living magazine will focus on health but we won’t be ignoring the wider issues that our food choices affect.

If you are concerned about these issues, then I invite you to become a Founding Subscriber to Whole Food Living magazine.

By becoming a subscriber you will become part of an outreach effort that puts this magazine in front of people who are sick.

It will show them how to review their eating habits and provide them with proven solutions on how to become healthy.

The magazine will closely connect with a continuous online effort to explain all the current issues surrounding this debate and provide access to a supportive community. A place where people can be linked with practical help and ongoing support.

We expect to be delivering the first print editions of Whole Food Living by early October, 2019.

Most of our first issue numbers will be delivered directly to the subscriber base we are now building.

The balance will go to medical surgeries and selected retail outlets around New Zealand and around Melbourne, Australia.

Thank you for your support.

Peter Barclay Editor Whole Food Living

Take a break in Tuvalu ... before it all goes away

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he idea that places like Tuvalu and several other of its Pacific neighbours could end up under the sea in the near future might have seemed far-fetched once but it was high on the discussion list at the recent Pacific Forum held there in August.

An “irrelevant event” as far as Kiwi broadcaster Mike Hosking was concerned. He dismissed it as nothing less than another 48 hours in bright shirts that would do nothing to stop the water becoming ankle deep in Tuvalu.

Given that Mr Hoskings’ scientific knowledge is probably less than ankle deep however it is worth noting that many of the world’s scientists and health professionals take a far less cynical view.

There is hope, they say, but we need to act now.

World leading plant-based diet expert, Dr John A McDougall, told this year’s Veg and Vines conference in Gisborne that global warming could be ended “almost overnight” if governments introduced plant-based medical care to their health systems.

The good news is that on July 31st the New Zealand’s Ministry of Health released a document titled, Sustainability and the Health Sector.

This document opens the path to plant-based nutrition solutions in hospitals by encouraging the health sector to “work with staff dietitians to develop alternative patient menus and encourage plant-based diets.”

It all comes down to what we eat.

By changing what we eat we increase the chance of preserving idyllic settings like this scene in Tuvalu.

At the same time we also improve our health which increases our chances of enjoying friends, family and the world around us.

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The Whole Food Secret Dr Luke Wilson explains Figuring out what whole food really means isn’t always easy to begin with. The problem is that many of us have either forgotten or are too accustomed to picking up whatever we want in the supermarket.

Dr Luke Wilson of Wellington has a simple way of answering the problem.

He says if you’re ever wondering if a particular food is good to eat you only need to answer two questons.

1. Is it from a plant?

2. How close is it to something plucked from a tree, picked from a bush or pulled from the earth?

Dr Gregor’s Daily Dozen

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orking out how to plan your daily intake of fibre, vegetables, fruit etc can be confusing , especially when you’re new.

A simple solution to this problem has been created by Dr Michael Gregor who has unleashed the latest version of his Daily Dozen app which is now available from the Google Play store.

The app enables you to tally what you have eaten at any part of the day by clicking on a series of check boxes.

As your day moves on, you can easily

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figure out what you still need to eat more or possibly, less off.

At the time of writing the latest version of the app had already received over 5000 downloads.

And it’s not only for newbies either.

Many older heads have found that the app serves as a good reminder of what should be eaten because it can be easy to forget.

Dr Gregor created nutritionfacts.org, a mammoth resource of short videos explaining food nutrition facts.

Cardio Vascular Disease ! s r e m i e h Alz

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Ulcerative Colitis Bowel Cancers

Prostate Cancer

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Brea

We do know the cause of all these diseases.

IT’S THE FOOD! Dr Michael Klapper makes no bones about the root cause of many of the most common ailments we face today.

Now working back in the United States Dr Klapper is a previous resident physician at Northland Base Hospital in Whangarei.

His colourful personality makes him a highly sort-after guest speaker at many plant-based events and conferences.

But while he always delivers any address with a good dose of humour, his underlying message is deadly serious.

In a Ted Talk he gave last year, Dr Klapper explained what it was that drove him to look more closely into his role as a physician.

“Much of my awakening came about while putting people to sleep actually. I was working in Vancouver, BC, in 1981. I was a resident in anesthesiology.”

As part of Vancouver Hospital’s anesthesia service he watched surgeons operate on blood vessels all over the body.

“And from their arteries surgeons were pulling out this yellow, greasy, gunk called atherosclerosis. This is nasty stuff. This stuff will kill you.

“This stuff will set up the formation of blood clots and affect blood flow to your brain, your heart and will kill you with a stroke or heart attack.

“And one day I’m watching the surgeon pull out a particularly rubbery, slithery piece of material out of an artery and I think to myself, ‘man that stuff looks like

chicken fat’. And a little voice in my head said, there’s a good reason why it looks like chicken fat - it is chicken fat.

“And cow fat and pig fat and the fat of every other slow animal walking past this man’s table whenever he had a fork in his hand.”

The incident occurred at a time when his own cholesterol was “through the roof” and his father was already showing signs of clogged arteries.

“I knew I was going to be laying on that table with that Stryker saw going up my sternum and I didn’t want that. I saw those people when they woke up.”

That’s when the lights first started flashing, he says.

“I adopted a plant-based diet. I had oatmeal and fruit in the morning with some rice milk on it. Lunches and dinners were big colourful salads, hearty vegetable soups, oriental stirfrys, Indian curries, big plates full of steamed green and yellow vegetables, fruit for dessert.

“It was a joyous way of eating, still is.

And my body loved it!

“Within 10 weeks a 20lb spare tyre melted around my waist. My high cholesterol went to normal, my elevated blood pressure went to normal and I felt great waking up in a nice lean, light body every day.”

At that point he knew his time as an anesthesiologist was over - he was finished with putting people to sleep.

“I went back to general practice to help people wake up.”

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Disruptive technology

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here’s a revolution coming in food although some would say, it’s already here. Dr Rosie Bosworth of the University of Auckland is one of them.

Bosworth wears several hats but her most notable fascinator carries the label, ‘disruptive technologist’.

The term disruptive technology has been around for a few years but it has become more commonly used since energy experts like Tony Seba began to explain how it affects us in areas like transportation, cell phone technology and in the rapid development of LIDAR - the radar technology that makes autonomous vehicles stay on the road.

As Seba explains it, disruptive technologies are sneaky things.

He cites an example of what happened to AT & T when, in 1985, it asked McKinsey & Co to forecast cell phone adoption rates by the year 2000.

Their 15 year prediction was 900,000 subscribers. The actual number turned out to be 109 million.

AT&T took heed of the advice it had paid $5 million for and subsequently its landline business went down and it missed out on hundreds of millions worth of

It’s affecting our food

market capitalisation.

And that’s the problem with mainstream analysts according to Seba. They, like the giants of industry already involved, fail to see what’s coming at them.

Seba says it’s usually the experts and the inside analysts that dismiss a disruptive opportunity.

He poses the now laughable question “why, 10 years ago, would anyone buy a $600 iPhone when they could buy the $100 Nokia? It makes no sense right?”

The same happened in photography.

The first digital camera was invented by Steven Sasson, an engineer at Eastman Kodak in 1975. Fast forward to the year 2000 when picture taking was at its absolute height and Kodak was making massive profits.

Twelve years later it filed for bankruptcy. That’s what disruptive technology does.

In Kodak’s case management failed to realise the value of what they had and went out of business when digital photography became the norm.

Rosie Boswell believes New

Zealand’s traditional agriculture producers are facing a similar fate.

She envisages a new world for agriculture and has branded it Agriculture 2.0. And, she says, its a disruptive technology that’s already right on our doorstep.

Agriculture 2.0 will be enabled by biology, science and technology.

She says the revolution has already begun and is being led by food technologists, biologists, medical doctors, engineers and foodies.

“All are being driven by a common goal – to turn the existing food paradigm on its head and create a better world for all involved.”

She sees a new food revolution brewing where animals and rolling pastures may have little to do with the future of our milk, meat, chicken and even seafood.

“These images may seem like something out of the Jetsons or Star Wars but they are very real and they are already starting to change the world of global food and agriculture in a positively profound way.

“Company’s like Beyond Meats

More Plant-based dishes have emerged the clear winners in a recent survey by the Restaurant Association of New Zealand.

According to the survey results hospitality owners see plant-based menus, technology and delivering exceptional experiences as 2019’s top dining trends.

The Restaurant Association, an industry body that represents more than 2300 hospitality businesses nationwide, asked its members to 10 wholefoodliving.life | Promo Feature

and Impossible Foods in the United States have designed burgers that taste, look, cook, drip fat and even bleed like your traditional beef burger.

“The only catch – not a cow in sight. They’re made entirely from plants. No hormones or antibiotics and they’re produced at a fraction of the environmental harm.”

Boswell is hard on the negative effects of traditional agriculture and cites facts like; it takes 15,000 litres of water to produce 1 kilo of beef, accounts for 70 per cent of water use and is the major polluter of our waterways.

While there is a gathering consensus that farming needs to become more environmentally friendly, Boswell might still be an academic voice in the wilderness if wasn’t for the fact that she now has a powerful ally.

In early October Britain’s Guardian newspaper reported on the need for a major review of the world’s food systems.

In a report on a study just completed it said, “huge reductions in meat-eating are essential to avoid dangerous climate change.”

The new study follows the publication of a landmark UN report in which the world’s leading scientists warned there are just a dozen years in which to keep global warming under 1.5C, beyond which even half a degree will significantly worsen the risks of drought, floods and extreme heat.

Dr Esselstyn’s Very Easy Blueberry Cobbler

Dr Rosie Boswell

Ingredients

The report said eating less meat and dairy was important but said current trends were in the opposite direction.

The researchers found a global shift to a “flexitarian” diet was needed to keep climate change even under 2C, let alone 1.5C. This flexitarian diet means the average world citizen needs to eat 75% less beef, 90% less pork and half the number of eggs, while tripling consumption of beans and pulses and quadrupling nuts and seeds.

This would halve emissions from livestock and better management of manure would enable further cuts. In rich nations, the dietary changes required are ever more stark. UK and US citizens need to cut beef by 90% and milk by 60% while increasing beans and pulses between four and six times.

2/3 cup whole-wheat flour 1 1/2 teaspoons baking powder 2/3 cup oat or nonfat soy milk 3 tablespoons maple syrup, sugar or honey 1 tablespoon vanilla extract 2 cups blueberries

Method 1. Preheat oven to 180°C 2. Combine flour and baking powder in a small bowl 3. Combine milk, maple syrup, and vanilla in a measuring cup and stir, then add to the flour and mix until smooth. (Batter will be quite runny).

4. Pour batter into a nonstick 8 inch square tin. Sprinkle berries on top.

5. Bake for 45 mins, or until lightly browned.

plants on plates consider what they think will be the hottest trends in 2019.

Vegan, vegetarianism, technology and the overall quality of the dining experience itself, came out tops.

“The global trend towards wellness coupled with a focus on environmental concerns and animal welfare is having an impact on consumer interest in more plant-based menu items,” Restaurant Association CEO, Marisa Bidois, said.

“Many of our members have already adjusted their menus accordingly and offer either vegan or vegetarian food options, and/ or have a focus on using local and sustainable produce.”

The use of technology to take customer orders and process payments is also expected to be more prevalent over the coming year as hospitality businesses battle with increasing wage costs and staff shortages. wholefoodliving.life | Promo Feature

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Crispy Buffalo Cauliflower Bites Ingredients 2/3 cup FreshLife rice flour 2 tablespoons Ceres almond meal 1 tablespoon tomato paste 2 teaspoons garlic powder 2 teaspoons onion flakes 2 teaspoons smoked paprika 1 teaspoon dried parsley 1 head cauliflower, cut into small florets

Method Preheat oven to 230°C. Line two baking sheets with parchment paper.

Combine the rice flour, almond meal, tomato paste, garlic powder, onion flakes, paprika, parsley, and 2/3 cup of water in a blender.

Puree until the batter is smooth and thick.

Transfer to a bowl and add the cauliflower florets; toss until the florets are well coated with the batter.

Arrange the cauliflower in a single layer on the prepared baking sheets, making sure that the florets do not touch one another.

Bake for 20 to 25 minutes, until crisp on the edges. They will not get crispy all over while still in the oven.

Remove from the heat and let stand for three minutes to crisp up a bit more.

Transfer to a bowl and drizzle with the sauce. Serve immediately.

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Vegan Herb Aioli

Most of the traditional Aioli’s we have been used to are made with egg.

However, this recipe proves you do not require egg to create a smooth, creamy, and tasty dip.

This Aioli can also be used in Falafel or Portobello burgers, with air fried potato chips or in a summer salad.

Ingredients 1 cup firm tofu 1 tablespoon garlic, minced 1/4 onion, chopped Juice from one small lemon 2 tablespoons fresh chives (set aside 1 tablespoon for garnish)

The amazing taste of herbs

3 basil leaves, chopped 1/4 teaspoon tamari (or soy sauce) 1/2 teaspoon mustard

Method Place all ingredients listed above (except for the 1 tablespoon of chopped chives) in a blender.

Blend for 15 seconds. Stop the blender and scrape sides using the spatula.

Blend again for another 30 seconds. Stop and scrape.

Repeat this step until your Aioli sauce is creamy and smooth.

When you become whole food plant-based your sense of taste comes alive. After a period of adjustment (three to four weeks) you will savour the taste of foods you once considered bland. Herbs and spices take on a new lease of life.

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Dr Mark Craig

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Grant Dixon

Dr Martyn Willamson

NZ community group forms to fight growth in lifestyle illnesses

new community-based health initiative has been formed to fight New Zealand’s rising tide of lifestyle illnesses.

Evidenced Baseda Eating New Zealand (EBE NZ) has committed itself to raising public awareness on the value of whole food plantbased eating.

“Our primary aim is to educate and inspire the general public, health professionals, private organisations and government institutions using evidence-based research,” says Auckland based GP, Dr Mark Craig.

Over the long term, he says the group’s mission is to make whole food plant-based (WFPB) nutrition commonly recognised and understood by all New Zealanders as the primary illness preventive treatment for optimal health and wellbeing.

EBE NZ evolved from two Gisborne based conferences featuring the benefits achieved by dietary changes in a small population study.

The Broad Study, which was completed nearly three years ago, confirmed the outcomes of several overseas investigations into the value of whole food plant-based eating and its reductive effects on high blood pressure, cholesterol ratios, diabetes and sustainable weight loss.

Documentary film maker Grant Dixon, who is also a member of the group, says thousands of New Zealanders could be saved from death and serious disability if the health officials they dealt with made them aware of what can be achieved on a whole food plant-based diet.

As a former heart attack victim himself, Dixon says he would never have needed to cost the health

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system such a significant sum had he been better informed by the health professionals he dealt with at the time.

“And on top of that, let’s not forget all the upset it put my wife and family through.”

Dixon produced his own documentary (The Big FAT Lie) on the experience which is now being sold for international distribution.

Dr Martyn Williamson of Alexandra welcomes the establishment of EBE NZ because he sees special value in the creation of a community-based group involving both professional and lay people.

“Through a group like this I believe physicians like myself and many other health professionals will find better ways to explain things that we all should know but seem to have lost sight of.”

In a wider sense EBE NZ sees its advocacy for a whole food plant-based diet as a way of being sustainable for the environment and preventative of global warming.

It will also be promoting the inclusion of evidenced based information on WFPB nutrition into the education and training of all New Zealand health practitioners.

The group seeks to develop commonly understood guidelines for lifestyle change which can significantly improve the course of chronic diseases such as: heart disease, hypertension, Type 1 & 2 diabetes, Crohn’s disease, Multiple Sclerosis, Irritable Bowel Syndrome, inflammatory bowel disease, inflammatory arthritis and is preventative of Osteoporosis, breast, prostate and bowel cancers.

Apples and sex: are they connected?

Scientific evidence suggests they could be

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t might seem like an extraordinary stretch of the imagination that scientists should ever consider the possibility of a link between apples and sex but it has and the evidence suggests there most certainly is.

No one’s admitting to it of course but maybe Eve pointed them in the right direction because the benefits of eating apples accrue mostly to women.

Eve’s name is much maligned amongst the feminine sex for other reasons of course but, when it came to her sex life, it seems Eve really knew something.

This was long before chocolate arrived on the scene so if life in The Garden became ho hum at some point, then maybe Eve decided to explore one of the more tempting benefits she was getting from apples.

The idea that apples, especially whole apples, are good for us has been accepted for a long time and while Eve might have thought she could tempt Adam to deeper joys, most of us these days just use them to keep the doctor away.

However, when it comes to knowing the true benefits of whole food plantbased eating, apples provide an almost perfect example of what it’s all about.

According to some recently released research published in Frontiers in Microbiology, apples carry about 100 million bacteria - and mostly, that’s a very good thing.

Interestingly, not a lot of difference was found in the number of bacteria

discovered in conventionally grown apples compared to organic varieties but the type of bacteria was very different.

Organic apples were found to have much higher diversity of bacteria and a significantly higher level of a specific microbe called methylobacterium.

This microbe is known to enhance strawberry-flavoured compounds and could partly be the reason why die-hard organic apple lovers say they taste better than the standard supermarket variety.

It’s that microbial diversity that forms part of the underlying success to whole food plant-based eating. It changes the microbiome of your gut.

“The bacteria, fungi and viruses in our food transiently colonize our gut,” says study senior author Professor Gabriele Berg, of Graz University of Technology, Austria.

“Cooking kills most of these, so raw fruit and veg are particularly important sources of gut microbes,” he said.

But what about Eve? Well, it could be

possible that good gut health was the last thing on her mind when she waved an apple under Adam’s nose.

To understand her predicament better we need to turn to the literature review efforts of Dr Michael Gregor who has boldly asked: Are apples the best food for a better sex life for women?”

In an interesting video he explores the connection between alleged female sexual ‘dysfunction’ and food.

He recognises that modern day chocolate may have a part to play but, because of a combination of other factors in its content, the real value can be confused.

Apples don’t work that way. Not only do they provide us with essential nutrients they also contain a big bonus for women To understand why apples provide a better sexual stimulant for women than most drugs, click on or scan the Q-code below to view Dr Gregor’s You Tube video on the subject.

The trouble with cheese Of all the guilty pleasures we’d like to excuse ourselves for, cheese would be well up on the list. For many people it can be the hardest to give up.

Note: Vegan cheese is a processed product made from plant-based ingredients. It can still contain some oil and salt and should be regarded as a treat only.

Just how can you create a pizza without any cheese? The mere thought of it might be enough to some eyes rolling not to mention the weeping and gnashing of teeth.

Just like vegan cheese, dairy cheese is not a whole food. The sodium (salt) content of dairy cheese can be alarmingly high.

An orange has sodium content of 1mg, brown rice 20mg, potato 13mg, potato chips (salt added) 330mg, cheddar 350, Edam up to 500mg and some other

cheeses up to 800mg.

When food is very fatty it has a lot of calories and cholesterol built into it.

The fat content in dairy cheese can be as high as 70% of calories, more than double that of the leanest beef.

Dairy cheese is: 1. High in calories 2. Its fat adds to your body fat 3. Fat slows metabolism 4. There is no fibre, which limits appetite.

5. Sodium causes water weight

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Delicious, warm, sweet potato salad Roasted Kumara is an ideal salad base especially if you are looking for something that’s a little more substantial than a regular leaf only creation and with the added chickpea it makes a complete meal, it needn’t take long to prepare.

INGREDIENTS

METHOD

• 2 medium sized sweet potatoes • 150g rocket or baby spinach • 70g roasted red and/or yellow capsicum • 16 olives and/or small red grapes, halved • Seeds from half a pomegranate • 1 tin of drained chickpeas (keep the juice it great substitute for egg whites.)

• 1 medium sized red onion, optional • Celery seed to suite • A dash of balsamic vinegar

1. Go to your pre-roasted vege box in your refrigerator and pick out the nicest looking kumara pieces you can find. Dice the kumara as you prefer.

Microwave on high for one minute 2. Take the rocket / baby spinach leaf and place in your favourite salad bowl.

3. Add in the kumara, capsicum, olives, pomegranate, chickpea, grapes and the optional red onion if desired.

4. Sprinkle lightly with celery seed and toss with two forks 5. Finally, drizzle balsamic vinegar over all ingredients.

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Fast fuel for Frantic frantic households Fast Food Families

Brain food snack Popcorn mania

Potato and bean

A quick easy snack. Walnuts and dates are shown to be very beneficial for the brain, combining the two makes it all the better.

Need a quick but nutritional dinner or lunch. Try this really quick meal idea.

No Brainer Really Walnuts - Are shaped like a brain for a reason, twice as many antioxidants as other nuts. High in Omega 3.

Dates - High in fibre, and help lower inflamation. They are also known to control your blood sugar levels.

Tofu pasta This dish ticks the box on a wholesome meal but very quick to make. It might take a while to adjust to the taste of tofu but once your hooked there are so many combinations you can try.

First boil the pasta, while that is happening chop tofu into cubes and saute in vege stock with onion and mushroom.

Add the sauted ingredients into the pasta with a tin of your favourite tomato base pasta sauce.

The greatest benefit of popcorn is that it reduces craving for food, but did you know it also helps reduce depression and is rich in antioxidants.

Microwave a couple of medium sized covered potatoes on high for 10 mins (don’t forget to prick them with a fork first).

Get creative with your flavours, try spicy lime and taco seasoning, or for a sweeter flavouring, how about some maple syrup and cinnamon.

Next, microwave a tin of Watties Chilli Beans (we prefer mild).

Popcorn is one snack that is sure to please a crowd no matter what their tastes.

Garlic Hummus Hummus is not only a breeze to make but it is so versatile. Made from Chickpeas that are packed with nutrients and fibre.

You will need - 1 can chickpeas, 2 cloves garlic, zest and juice of 1 lemon, 4 tablespoons of vegetable stock and 1½ tsp Dijon mustard.

Drain chickpeas (but keep the juice, it fluffs up just like egg white when beaten), Combine all ingredients into a blender and process until smooth. Add more stock if too thick.

Slice open the potato and pour over the beans, add chives and voila a quick, easy, filling meal.

Jackfuit Tacos Jackfruit is grown in warmer climates and is rich in fibre and high in Potassium which is known to lower blood pressure. It is often hailed as a meat substitute because it has the look and texture of pulled pork.

Many supremarkets now have the tinned young jackfruit whih makes it convenient to use in all types of dishes.

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Hearty vegetable soup INGREDIENTS 2 cans crushed tomato 2 cans green beans (drained) 1 can cannellini beans (drained) 2 green capsicums (sliced) 1 cup frozen peas 6 spring onions (chopped finely) 5 finely grated carrots 2 carrot (peeled & cubed) 3 finely grated potatoes 2 potatoes (peeled & cubed) 1 finely grated parsnip 2 sticks of celery (chopped finely) 1 bay leaf 6 cups of water

METHOD Place all ingredients in a large stock pot.

Nothing needs to be precooked and the grated veges don’t need peeling. Simmer over low heat for two hours or place in a slow cooker overnight.

Note: the cubed potatoes and carrot are optional if you prefer a more chunky soup.

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CARBS ARE CERTAINLY NOT YOUR ENEMY!

First issue insights Stephanie Wynn examines the vagaries of being a vegan and going WFPB and asks: Is there a difference?

Dr Mark Craig explains how Multiple Sclerosis can be treated on a whole food plant-based diet. He talks in detail about the work he does in this area and outlines the amazing study done that proves why nutrition should play a much We more important discover role in this and unveil a field. cryptic connection between movie maker Grant Dixon and leading international WFPB expert Caldwell Esselstyn.

BECOME A SUBSCRIBER

ne of the biggest food myths around these days is that carbs are bad for you. It’s not true.

What is true is that processed carbs (also called refined carbs) are bad and its important to understand the difference.

Processed carbs are bad because they’ve been stripped of their fibre and they’re very different from whole potatoes, pumpkin, kumara and all the other carbs featured here.

Processed carbohydrates include products like white flour, white rice, pastries, sodas, snacks, pasta, sweets and sugars.

Fruits and vegetables are also carbohydrates (complex), and we need plenty of them in our diet to maintain good health.

Whole food plant-based eating involves basing meals around starchy carbs, particularly high fibre varieties found in fruits and vegetables and whole grains.

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bodies are designed to run on carbs.

Carbohydrate is our optimal form of energy.

Carbohydrate is broken down into glucose (sugar) before being absorbed into the bloodstream. Glucose then enters the body’s cells with the help of insulin. The glucose is used by your body for energy, fueling everything you do, be that running or just breathing.

When you go shopping, fill up on the following: Beetroot Carb Content: 16 grams per cup Excellent source of vitamins, minerals, and antioxidants. Also full of folate, manganese, magnesium, iron, copper, vitamin C, and potassium.

Potatoes Carb content: 37 grams per medium-sized potato.

A staple, powerhouse food for generations. Contains resistant starch

All of the key plant-based medical experts advocate eating as much fibre as you can. Think of fibre as fuel.

Many of the best carbs you can consume contain resistant starch, which comes with many health benefits. Foods in this category include oats, cooked and cooled brown rice, legumes.

Resistant starch feeds bacteria in your gut and increases the production of short-chain fatty acids. Studies have shown that it can help with weight loss and benefit heart health, as well as improve blood sugar control, insulin sensitivity and digestive health.

So while you might be thinking carbs=weight gain; actually many wholefood carbs contribute to weight loss and weight sustainability.

Many will recall that high school biology classes taught us that our

which has been shown to remove excess blood sugar in people with type 2 diabetes.

Peas Carb Content: 22 grams per cup Green peas are rich in potassium, folate, iron, zinc, and are an excellent source of fiber and protein.

Pumpkin Carb Content: 10 grams per cup Contains beta-carotene an antioxidant linked to protecting against dementia and Alzheimer’s disease.

Sweetcorn Carb Content: 41 grams per cup A staple of many cultures for centuries.

Excellent source of folate, vitamin A, potassium, and phosphorus.

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Major NZ study confirms the value of whole food

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tago University’s Professor Jim Mann was one of the co-authors of a major study published in the Lancet in January the outcome of which might make you think twice about a low carb diet.

The study discovered the extent to which fibre can save you from a heart attack, stroke, diabetes and even premature death.

Speaking in an interview with broadcaster Norman Swan of CBC News, Professor Mann explained some of the study’s key findings. The following excerpt covers many of the points raised.

Swan: I thought we knew everything there was to do know about fibre?

Mann: We did the study because we have resolved the situation with regard to sugar and the second part of the question was what are the good carbohydrates to include in the diet.

We undertook a very large systematic review to see which indicators of carbohydrate might be most useful at determining the best carbohydrates in terms of human health.

We looked at dietary fibre, whole grains, glycemic index and glycemic load and decided, on the basis of this huge review, that dietary fibre was in fact the best indicator.

We’ve always know that dietary fibre was protective against a number of diseases but what we came up with really surprised us in terms of the extent to which dietary fibre is important against so many important diseases. This was really the surprise - the extent to which fibre was protective.

Swan: This was an enormous amount of data...135 million person years from studies that have followed people through life and radomised trials. So when you bring all this data together you landed on dietary fibre being the key factor rather than whole grains or the glycemic index which is how rapidly your blood sugar goes up after you have consumed some carbohydrate. What did you actually find?

Mann: Dietary fibre, if one had reasonable intakes and we came up with 25 to 29 as being the minimum ideal intake, thats grams per day, protected against the development of colar rectal cancer, that was particularly striking and in fact it seemed that the further you went beyond 30 grams the further was the protection against colorectal cancer, protective against diabetes, protective

against cardiovascular disease and a reduction overall in total mortality.

Swan: That means age adjusted. It doesn’t mean we’re all going to die.

Mann: Absolutely Swan: And what does this mean in terms of your whole grain bread or broccoli?

Mann: Thats an important question.

One of the important things we have to take out of this is do we have to take fibre supplements or do we get it out of the food we eat?

And, the shorter answer is, I think, we don’t know as much about fibre supplements as we do about fibre in the food we eat. Our data relates very much to fibre in food.

And so, you certainly can get that from choosing whole grains, if you are eating cereal based foods, from having vegetables, fruit. If you do that and you do have whole grain cereals you can relatively easily get to 25 grams a day.

But what is interesting is that when we look at what the population is eating right now, most of us have less than 20 grams a day.

So, it really does mean sticking to the guidelines and it also means that if you are one of those people who is on a low carb diet you will have great difficulty in achieving that.

Swan: Carbohydrate is where we get this fibre from. This is your argument.

Mann: Absolutely. So, even if you are having good low carbs you are not going to achieve those intakes. I think it should make people want to think about whether there really is benefit to these low carb diets.

Swan: And when you looked at other markers like weight, cholesterol and other things like that, what were the findings?

Mann: The information for the cholesterol and weight, blood pressure and so on come from the clinical trials.

Fibre is very effective in helping to reduce weight in those people who are overweight, it’s very effective in lowering cholesterol.

There is evidence in people with diabetes that fibre is good at lowering blood-sugar.

The advantage of this kind of information is it helps to make sense of what we get from the prospective cohort studies so if there’s a reduction in diabetes, there’s a reduction in cardio vascular disease it seems that that is

Professor Jim Mann medicated via the classical risk factors for those diseases.

Swan: And it comes to cause and effect because with those prospective studies, even though there are large numbers, it doesn’t prove cause and effect it’s just an association - which brings me to a question about red meat. People have argued that one of the reasons or perhaps even the substantial reason why fibre works is that you eat less red meat and its a proxy for the rest of your diet rather than the fibre itself.

Man: That is a particularly important point that you make and I think...

Swan: Is it true though?

Mann: ...where there is evidence that red meat and processed meat increases the risk of cholarectal cancer and of course you are absolutely right that people who have a high fibre, high carbohydrate diet then of course they have less red meat and to some extent I think that may well be part of the explanation.

But, I think there is one thing that provides additional evidence. There is an incredible, striking relationship, a dose response relationship between the amount of fibre people eat and the risk reduction achieved.

That does at least tend to suggest that dietary fibre per se is protective but we can’t exclude the fact that these people eat less red meat might be a factor .

Swan: And what about soluble fibre versus insoluble fibre?

Mann: We did not find much difference between soluble and insoluble fibre.

Swan: So how does this inform how one chooses to eat and how much in terms of whole grains, vegetables or doesn’t it matter. You’ve just got to load yourself up with a lot.

Mann: Well these data suggest that you load yourself up with some of each. You should have some fibre from whole grain cereals, you should have some fibre from fruit and vegetables and legumes and pulses is really ones best bet.

Swan: Well, there goes the Keto diet.

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Changing the way we eat one plate at a time.

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