Whole Food Living - Spring 2022

SPRING 2022 VOL 3 ISSUE 11

facing cancer

Dr Funk’s top five food list for cancer

Prostate problems How to avoid them

Big business, kids & their food future

The whole food highway Ross Garrick describes the ride 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

WHEN YOU SUBSCRIBE We Plant Seeds The germ of an idea is all it takes.

By subscribing you help us get the word out to doctors' surgeries and other professional offices. For the first four issues, we pledge to donate one magazine per subscription to the surgery or work place of your choice, or anonymously as part of our ongoing promotional efforts.

Subscription Options Print Edition: NZ$32 x four issues. See online for details.

Digital Edition: NZ$25 x four issues. See online for details.

Click or scan the QR Code by phone.

On desktop go to: wholefoodliving.life/subscribe

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

ü ü ü ü ü ü ü ü

ü ü ü ü ü ü ü

Plant based

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

T

4 wholefoodliving.life | Spring 2022

- Editorial -

W

Facing cancer & a life of excess

ith this issue, we confront one of the Wow! If the evidence is as confused as that, it’s no most confounding health problems we wonder our WFPB doctors are saying no to dairy. ever face - cancer. Several of you may Another point worth noting here is that a study have friends, family or workmates who have gone conducted by Oxford University and published in down this track, and their battle is harrowing one, May this year associates high risk of liver and female for both victim and family. breast cancer with dairy consumption. The science Tony, whose story appears on p24 of this referenced in New Zealand’s Cancer Prevention issue, is a personal friend. He and his wife have Report dates back to 2018. similar Netflix tastes to us, and he often sends us Now, and here comes some more scary stuff suggestions on what shows to watch. His emails our life of excess. Emmanuel Macron has warned mostly start with a line like, “it’s your entertainment the French people that “the end of abundance” has officer here.” come. He said the country was at “tipping point” as He’s not plant-based, but I value our friendship it faced a difficult winter and a new era of instability Peter Barclay, Editor caused by climate change and Russia’s invasion of just as much as if he were. I don’t exactly know why really, but his sharp mind and delightful sense of Ukraine. It meant the end of abundance of products humour seem to keep my feet on the ground. Getting prostate that previously seemed always available. cancer certainly sideswiped him, though. He said, “I don’t care His statement came only a matter of days after UN Secretaryhow many people you tell about it, Pete. Just make sure they General António Guterres called the storms in Pakistan “a know they need to get a PSA test. You don’t want this.” monsoon on steroids” and, once again, warned of the impending Of course, cancer is a disease that impacts both sexes, and the dangers of climate change for the future of humanity. terrifying thing about it is that so much of it is entirely unnecessary, “Let’s stop sleepwalking toward the destruction of our planet as surgeon, Dr Kristi Funk explains on p10. A key point she makes by climate change,” he tweeted. “Today, it is Pakistan. Tomorrow, is that most of the women she comes in contact with should never it could be your country.” need her services.

I say let’s stop spilling milk over the evidence around dairy and The HCA conference (p.42) was a challenge. It was great that it start some serious action on changing our food systems and what all came together, and kudos to Professor Boyd Swinburn and his we personally eat before everything that Australian scientist team for making it happen, but maybe I struggled with it because Joelle Gergis (back page) comes to pass. Changing our diet will it was the first time I personally confronted the fact that there not only improve our health but help save our spaceship too. really is a ‘them’ and ‘us’ on the subject of health.

Finally, as the last stages of this issue come together, we can’t Those guys, it seems, get their information from a completely help but marvel at what goes into making it all happen. People different source to us. Sure the ducks are starting to line up, but we’d like to give a special shout-out to are Janice Carter, Innes I have to admit, I was shocked to discover, when we reviewed Hope and newly arrived Nicole O'Neill. Nicole recently completed references in the Cancer Prevention Report, that the research the excellent Winchester University course (see p.20) and is they cite denies dairy when it comes to prostate cancer but claims responsible for our fantastic new graphic appearance, which she it’s curative in bowel cancer. Aren’t we talking about cancer as an will continue to work on. Like everything else, ourselves included, overall subject? always a work in progress.

Cover Design

by Nicole O'Neill

Viewpoints

Producers

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.

Contact us

67 Kayes Road, Pukekohe, Auckland, New Zealand 2120 p. (Peter) +64 27 218 5948 e. editor@wholefoodliving.life w. www.wholefoodliving.life

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, Padman Sadasivam, Karen Crowley, Dr Mark Craig, Dr Martyn Williamson, Grant Dixon, Penny Garrick, Nicole O'Neill

wholefoodliving.life | Spring 2022

5

CONTENTS 36

34

26

General Features 10. Cancer: Taking action Dr Kristi Funk gives her top tips for fighting cancer, you are not powerless, she says.

16. Oral health Liz Willliamson explains how WFPB impacts our teeth and oral health.

20. The Winchester course Nicole O'Neill reviews the Winchester nutrition course.

24. It could be worse Tony talks about his prostate fight and issues a warning.

26. The Esselstyns arrive

Ann & Jane present recipes from their latest cookbook.

6 wholefoodliving.life | Spring 2022

30. Sneaky greens OMG! Innes Hope is back with her spatular, stirring up a fuss in the kitchen.

34. The WFPB highway Ross Garrick explains his remarkable fight against heart trouble.

38. Food confusions Janice Carter takes a look at conversations on food.

42. Health, a wider view Peter Barclay presents his take on the HCA conference.

46. The brain Prof Maurice Curtis unravels some of its mysteries.

52. NewsBites How school children are affected by fast food outlets around their school.

56. Restoring nature There's no silver bullet, researchers say the real issue is our love of fossil fuels.

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-2022

42

22 40 Recipes 13. French onion soup Check out our classic French onion soup with a plant-based twist.

15. Leek and potato bake Traditional leek and potato bake wonderfully converted to a great plant-based dish.

32. Wonder salad Delightfully healthy and with a touch of mystery that will delight your guests.

36. Fish fingers & mash Super delicious Spring recipe that visitors staying for tea will just love.

19. Moroccan lentil soup

44. Bean patties & Harissa

Simple, packed with protein, and deliciously tasty.

These patties are heartier and nuttier than most.

23. Vegetable pancakes A Korean treat, packs veges into easy to eat pancakes

27. Seed an nut bark No ingredients? No problem.

Ann & Jane show you how.

49. Sup smoothies A quenching, effective way to take essential supplements!

54. Butternut couscous Another Spring treat and a highly tasty accompaniment.

The inside goss I had what I thought was a healthy lifestyle. I’ve never been a smoker, I’ve always done my yoga and meditation and sport but I was having all the wrong food and I didn’t know it. Ross Garrick Only 5–10 per cent of women with breast cancer can point to an inherited genetic mutation as the major contributor to their cancer. - Dr Kristi Funk With teeth, the detrimental effects of most sugars seems to come from how they are presented to the body. If we eat food elements as isolates, such as simple sugars, things seem to go wrong. - Liz Williamson After a busy day, we give in sometimes. But a healthy instant meal can be every bit as fast, and far cheaper. - Innes Hope

wholefoodliving.life | Spring 2022

7

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.

8 wholefoodliving.life | Spring 2022

WFPB ADVOCATES Australasia

Dr Mark Craig

Dr Heleen RoexHaitjema

Dr Luke Wilson

Dr Coral Dixon

Drew Harrisberg

Hannah Barnes

A Paediatrician and Co-.Founder and chairman of Doctors for Nutrition. Based in Teringie, South Australia

A GP in Wellington NZ. Co-Founder of Two Zesty Bananas, Board Director of Doctors for Nutrition and co-author of the BROAD study.

A GP in Mt Maunganui, NZ. An advocate of preventative medicine and lives a plant-based lifestyle with her physio husband Brad and their two daughters.

An exercise physiologist, sports scientist, diabetes educator based in Australia who is healthy and thriving with type 1 diabetes.

A registered nurse in Nelson, holds a certificate in plantbased nutrition. She leads workshops and retreats and focuses on helping women to improve their holistic wellbeing.

Robyn Chuter

Dr Adrian Griscti

Dr Thomas Joseph

Gerald Haslinger

A GP in Alexandra NZ. Co-Founder of Plant Strong Living, Founding board member of EBE.NZ and Central Otago Health Services Ltd.

A Naturopath, counsellor, EFT therapist and Lifestyle Medicine Practitioner, Founder of Empower Total Health, Australia.

Based in Robina, Gold Coast.

A rural General Practitioner in South Australia. He is a fellow of ASLM, and a Ambassadoc for Doctors for Nutrition.

He counsels and educates on healthy living.

Based in Invercargill Dr Joseph is possibly the world's most southern WFPB GP. He regularly conducts plant-based retreats for people in his local area and has joined the EBE exec.

Is the principal psychologist in the Highlands Recovery Support Centre based in Bowral NSW, he is focused on helping people adopt a healthier food lifestyle.

Emma Strutt

Dr Nick Wright

Dr Caitlin Randles

Dr Malcolm MacKay

Dr Peter Johnston

Dr Wayne Hurlow

An Australian practising Dietitian and Nutritionist.

Founder of Greenstuff Nutrition.

The Queensland Lead Dietitian for Doctors for Nutrition.

A General Practitioner based in Gisborne. Co-Founder of Plantbasedvideos with his partner Morgen Smith.

Co-Author of The BROAD study.

A British General Practitioner based in Auckland. NZ. Passionate about educating on Whole Food Plant-based living.

A General Practitioner based in Melbourne Australia.

Co-Founder of Plant Based Health Australia. He is Resources Advisor for Doctors for Nutrition.

An Accredited practising dietitian, lifestyle medicine practitioner & wellness coach based in Melbourne.

Masters in Nutrition & Dietetics & a PHD in Human Genetics.

A General Practitioner based Tasman. Is passionate about preventative medicine, promoting wellness by addressing the common underlying causes.

A lifestyle medicine and General Practitioner in Ponsonby, Auckland, NZ. Founder of TrueSouth Medical and founding member and deputy chair of EBE.NZ

Hannah O'Malley A clinical Pharmacist and founder of The Better Base in Nelson NZ. She has an eCornell Cert. in Plant-Based Nutrition.

Dr Martyn Williamson

wholefoodliving.life | Spring 2022

9

Dr Kristi Funk

Breast cancer: facing up to a grim reality and how to fight back

O

"When you look at all women diagnosed with breast cancer, literally only 5–10 per cent can point to an inherited genetic mutation as the major contributor to their cancer."

n a 'normal' day cancer surgeon Dr Kristi Funk is kitted out in medical scrubs and preparing to make an incision that she knows, for most women, should never be necessary. On any other day, she goes out of her way to explain why.

Speaking at a recent Food Revolution Summit she said the medical fraternity had made good progress in the treatment of various cancers but, "there’s still a long way to go to stop people getting cancer in the first place." It’s a situation that deeply concerns her because research shows that 80 to 90 per cent of breast cancers alone “are under our control.”

Acceptance of this fact was a hard thing for many women to handle, and when she speaks out about it, she often receives kickback on social media from cancer patients.

“I get so brokenhearted when I get this backlash and I hear about it on social media or elsewhere,” she says. “Like, are you saying that I caused my cancer? How dare you. You're making this my fault? You're shaming me? I'm going through this terrible time and now you're telling me I did this to myself?

“I have to say that it does break my heart because it's not my intention at all to shame in any way. I find it actually quite the opposite, like, incredibly empowering. Would you rather it be truly up to fate and genetics? So it's like, I guess I'll just sit around for the next however long I have until it comes back and kills me.

“I think it's the most encouraging, exciting news to find out that every time you lift a fork to your mouth, every time you think or don't think, every time you exercise or don't exercise, every time you make choices in your life you can empower literally the cells inside your body with anticancer nutrients. With decreasing inflammation. Decreasing blood vessel growth called angiogenesis which all cancers require to survive inside of you. Decreasing growth factors and free radical formation. I think that's the best news a woman with breast cancer can possibly hear - you are not defenseless against this disease.

“There is so much that I would love to show and teach you that you can be doing on a daily basis, plus or minus if you need it, the surgery, the radiation, the chemotherapy, the antiestrogen therapy. But you can be arming yourself with weapons, unleashing them on a daily, minute-to-minute basis.”

Polls show that only 23 per cent of American women are aware there are any dietary steps that can be taken that would lower their chances of developing breast cancer. And among American

10 wholefoodliving.life | Spring 2022

Kristi Funk, MD, is a board-certified breast cancer surgeon and physician, a women's health advocate, and the best-selling author of Breasts: An Owner's Manual. She practices as a breast surgeon at the Pink Lotus Breast Center in Los Angeles. She has helped thousands of women through breast cancer treatment and recovery, including well-known celebrities like Angelina Jolie and Sheryl Crow. This article was compiled from an interview conducted by John Robins of the Food Revolution Summit. foodrevolutionsummit.org women with less than a high school education, only three per cent are aware that what they eat has any effect on their breast cancer risk.(8) Stats like this don’t surprise Dr Funk and she’s clear where the blame belongs, “unfortunately, the physician community doesn't receive any nutritional science in all of their undergrad, medical school, or residency years.

Pearls of wisdom “Then, when you emerge for the first time into your practice, you're so excited to finally do what you've been training so hard at for eons. You work hard all day; do you think you're going home to crack open some nutrition journal for pearls of wisdom you can pass on to your patients for free? Something you don't even think is there because, if they existed, someone should have told you along the way, right?”

She says the outcome creates a “terrible misconception” that leads to more helplessness than need be for breast cancer patients when they talk to their medical oncologist – the doctor in charge of chemotherapy if required.

“You see this doctor, especially for the first five years, every three months. Women repeatedly tell me, I asked so and so; ‘What else can I be doing?’ The answer is always — they mean it, though — is nothing. They're not hiding a secret or anything, they just genuinely are like, “Oh, honey. You did everything you were supposed to do. You just live your life. Don't worry about this cancer. We'll monitor you. You just go on living.”

Another misconception Dr Funk likes to knock on the head is the

idea that genetics play a major role in breast cancer occurrence. A study found that 87 per cent of women who get breast cancer do not have a mother or a sister who has had the disease.(5) So, does this mean that genetics matter less than what most women think?

“That is exactly what it means. This isn't to minimize the impact that genetics do have when they exist. Specifically, I'm talking about inherited genetic mutations such as BRCA, CHEK2, PALB2.

There are a host of approximately 19 different gene mutations that we know about currently that definitely elevate your risk substantially, such that you would increase your surveillance strategy, maybe even consider prophylactic mastectomy.

“But when you look at all women diagnosed with breast cancer, literally only 5–10 per cent can point to an inherited genetic mutation as the major contributor to their cancer. In other words, 87 per cent of women don't have a first-degree relative. I would say up to 90 per cent of all breast cancer is largely under our control through the choices that we make every single day.”

Dr Funk says research clearly shows that if a woman exercises regularly, doesn't smoke, and shifts her eating pattern towards whole food plant-based eating, her odds of getting breast cancer drop dramatically.

“They plummet. All of the science repeatedly shows at least a 50 percent drop if women espouse all of those healthy behaviors and that diet. But it's up to 90 per cent in several other studies.(6,7) And my intense research has shown again and again that diet is a far greater contributor to illness, and breast cancer specifically, than genetics or family history.

“I'm not saying gene mutations like BRCA. Literally, women have up to an 87 per cent chance of breast cancer and a 44 per cent chance of ovarian cancer with a BRCA1 mutation. Even then, though, I see the most exciting studies about soy consumption, about exercise — in BRCA mutation carriers — dramatically reducing their risk.

“It's a very pervasive, false, fixed idea in the minds of physicians, and therefore patients everywhere think that 'oh, you know,

breast cancer? It doesn't really run in my family. That's not our thing, no. No. Obesity, that's our thing.' I hear that a lot. And I also hear, 'my grandmother had... Well, that was my dad's mom, so never mind. Okay, I'm not sure when that started.' But, newsflash!

We are half our father's DNA. So the paternal line of family history matters just as much, equally, as the maternal line.

Top five food list Dr Funk has a top five food list she recommends to anyone with cancer or who is recovering from cancer. She places these foods on a top five list because they have the most science, in breast cancer patients specifically, to show a decrease in occurrence, recurrence, and death for high versus low consumption of: • Cruciferous vegetables • Soy • Flaxseed • Berries • Allium vegetables – onions, chives, leeks etc She also issues a stern warning regarding the consumption of animal protein and animal fat.

“Every time you chew and swallow animal protein and animal fat you increase estrogen which fuels 80 per cent of breast cancer. You increase growth factors, in particular IGF1, insulin-like growth factor. You increase blood vessel formation to those cells, angiogenesis, the birth of new blood flow.

“All cancers requires angiogenesis to occur if they plan to grow beyond the size of the tip of a ballpoint pen. And animal products do that; angiogenesis, create inflammation, and free radical formation. Ultimately it all ends up tipping the scales of oxidative stress so that your immune system is just handicapped, and it can't get to all the cancers and disable them.

“On the flip side, you chew and swallow plants, fruits, vegetables, legumes, lentils, beans, peas, nuts, seeds - all of a sudden, it just dies because there's nothing there that it needs. That's the power of food. Let's say you have a red grape. Boom,

wholefoodliving.life | Spring 2022

11

resveratrol is circulating through your system. Green tea has been shown to eliminate breast cancer stem cells from Petri dishes."(9,10) She is also a big fan of consuming up to one and a quarter cups of broccoli sprouts a day. They contain sulforaphane which is also found in bok choy and cabbage.

“To me, it's just astounding that the chemicals in food have the power to eliminate this little mastermind of a cancer cell that's thought to be responsible for all recurrence of metastases in women.”

Berries also get a big thumbs up from Dr Funk.

“I put two cups of berries in my smoothies. Interestingly, frozen berries more rapidly release the polyphenol heavyweights than fresh berries. But either fresh or frozen is, fine. Berries have these antioxidant free radical scavenging powers that come from compounds like ellagic acid and anthocyanins. What they do, though, is pretty basic. In plain English, they mess with cancer cell signals. All cancer cells inside your body crosstalk with hundreds of other cells and genes, turning them on or off to suit their little individual needs in order to grow and metastasize. Berries mess with the signaling.

“They literally tell cancer, ‘you know, I think your time in this body is done now. It's time to commit suicide,’ (apoptosis).

Berries also inhibit angiogenesis, which, as mentioned previously, is the birth of blood vessels that bring more blood to cancer cells so they have the nutrients they need to grow."(17)

Seizing the moment

When breast cancer patients seize the moment of a frightening diagnosis to dramatically change their diet, their exercise, their alcohol consumption, etc. Dr Funk says they will often come back to her with words like: “Hey, you know, I was doing this so I could feel empowered that I'm reducing my risk of breast cancer recurrence. But it turns out, I've lost 30 pounds. I no longer have joint pain. My rheumatoid arthritis that had me unable to open a peanut butter jar is gone.

I have smoother skin, better bowel movements. My cholesterol's down … I mean, maybe its not the same woman saying all of those things, but it certainly all happens,” she says.

One area where Dr Funk has had to do major back-track however is in her beliefs around soy. For 18 years she regaled against it and now, as she puts it, has some “misinformation” to undo.

“I told every breast cancer patient to spit soy out of her mouth.

I'm like, “look, it's a plant-based estrogen. Your cancer is fueled by estrogen. You think that little cancer cell is discriminating taste on where the estrogen came from, your ovary versus edamame? It doesn't care, it's getting fueled. You can't eat soy.

“I said that for 18 years. Then, I went to write my book, Breasts: The Owner's Manual, and went into the science.(1) Every single fact in my book I back with research. I have references, 60 pages

12 wholefoodliving.life | Spring 2022

of references in the back because I wanted the book to be correct.

I don't want to be spreading misinformation. I wanted it to be bulletproof, because I knew bullets would fly.

An embarrassing oops

“I dove into the soy research simply to back with facts everything I've been telling my patients all these years. Embarrassingly, wrong. Not just is soy safe to consume, it is on my top five list because it repeatedly and reproducibly — in tens and tens of thousands of women, with and without breast cancer — decreases the occurrence, recurrence, and death from breast cancer consistently between 20 and 65 per cent. The magic number that recurs repeatedly in human studies on soy and cancer, breast cancer, is a 32 per cent reduction."(11,12) In her defense she says there were many studies in the 80s and 90s in particular where they grafted human breast cancer cells onto mice.

“When you feed these mice soy, the cancers grow. Boom. That's all I knew, so that was the end of my research. Soy makes breast cancers grow in mice, and why wouldn't it do it in you?

“The answer is — turns out that mice metabolize the isoflavones, those are the estrogen molecules, the plant-based estrogens like genistein and daidzein in soy — they metabolize it entirely differently than humans. Sometimes we behave like mice when we're trying to figure out what chemotherapy works and whatnot, and many times we don't. And this is a story about when we radically don't.

Mushrooms are also potent anti-cancer foods and you don’t have to buy the most expensive varieties to get the benefits they offer, Dr Funk says.

“You would think that you'd have to get all fancy with your portobellos or chanterelle mushrooms to have the anticancer power, but they contain fewer flavones and isoflavones than the little old cheapie white button. Button mushrooms carry the highest estrogen blocking abilities of all mushrooms that have been evaluated, and it inhibits aromatase.

“A daily intake of a mere 10 grams (equivalent of half of one button mushroom) dropped breast cancer rates in one study in Chinese women by 64 per cent compared to age-matched no mushroom eaters.(14) So, I absolutely would advise adding mushrooms to, say, a brown rice bowl or, another grain like farro.

Put in your cruciferous vegetables, some mushrooms, and sprinkle it with chives or green onion from our allium family.”

Finally, a quick word on cancer-fighting smoothies. Drinking a smoothie is better for you because the plant fibre isn’t completely removed as with juicing. Dr Funk recommends her cancer patients enjoy them a few times each week. Drinking them slowly gives the stomach better ability to absorb their nutrients.

Check out Dr Funk’s antioxidant smoothie on her Cancer Kitchen website at: pinklotus.com/smoothie

FRENCH ONION SOUP Classic French onion soup with a plant-based twist. Great for our still chilly Spring nights.

Topped with sourdough and vegan mozzarella.

by Catherine Barclay | Serves 5 people INGREDIENTS - Soup 1/2 cup 3 3 1 tsp 3cups 1 Tbsp 2 Tbsp 2 2 stalks 1/4 tsp

vegetable stock large brown onions, sliced garlic cloves, crushed wholegrain mustard water miso paste balsamic vinegar bay leaves fresh thyme ground pepper

INGREDIENTS - Vegan Mozzarella 1 cup 1 Tbsp 1/4 tsp 1/2 cup 1 Tbsp 1 Tbsp 4 Tbsp

water lemon garlic powder raw cashew nuts apple cider vinegar nutritional yeast tapioca flour

METHOD - Soup 1. Using a large pot, saute the onion and garlic in the stock.

2. Brown the onion on low heat for around 5 mins, scrapping the onion from the pan to caramelise, and add small amounts of water at a time. You want the onion dark brown without burning to create the traditional onion flavour.

3. Add in the remaining ingredients. Cover and cook on low heat for around 15-20 minutes.

4. Pour soup into small ramekin bowls, and top with a slice of sourdough and a dollop of mozzarella.

5. Place on a tray in the oven and grill at 180°C for 6-8 minutes or until the tops have browned.

METHOD - Vegan Mozzarella 1. Boil 2 cups of water. Pour water over the cashews and soak for at least 5 minutes.

2. Drain the cashews, and add the nuts and all other ingredients into a blender. Blend until smooth, scraping down the sides as needed.

3. Pour mixture into a small saucepan and bring to boil over medium heat, stirring constantly.

4. At first, it will be clumpy but keep stirring until it gets super stretchy. Serve immediately, as storing it in the fridge will reduce elasticity. wholefoodliving.life | Spring 2022

13

BROWN RICE VEGGIE BAKE A plant-based twist on a salmon bake, very fulling and a fantastic mixture of flavours making it quite unique

by Catherine Barclay | serves 4

INGREDIENTS -White Sauce 3/4 cup water 1 cup cashew nuts 1 garlic clove 1 Tbsp nutritional yeast 2 Tbsps lemon juice 1 Tbsp soy sauce INGREDIENTS - For the Bake 1 1/2 cups brown rice 450g can pineapple pieces in natural juice, drained 1 1/2 cup frozen peas and corn red capsicum, finely sliced 2 cups brocolli, cut into small florets 1 tsp italian dried herb black pepper to taste 1 cup wholewheat breadcrumbs

14 wholefoodliving.life | Spring 2022

METHOD - Sauce 1. Soak the cashews in hot water for at least 10 mins.

2. Drain cashews and add to the blender with all other ingredients.

3. Blend until smooth, adding in more water if needed.

METHOD - For the Bake 1. Preheat oven to 180°C (350°F) 2. Precook the brown rice.

3. Pre partical cook the brocolli florets.

4. Combine all ingredients except the breadcrumbs & sauce. Pour the ingredients into an ovenproof dish.

5. Pour through the white sauce.

6. Cover the dish with breadcrumbs and sprinkle with nutritional yeast.

7. Bake for around 20 mins, or until browned.

8. Serve with a green salad.

LEEK AND POTATO BAKE A traditional leek and potato bake, incredibly converted into a plant-based flavourful dish.

by Penny Garrick INGREDIENTS - Leek Mixture 1/4 cup vegetable stock 3 garlic cloves, finely chopped 3 leeks, split lengthwise, washed & chopped finely 1-2 chillis, seeds removed & finely chopped 1 capsicum, finely chopped 1 bunch parsley chopped pepper and kelp powder optional add chopped mushroom or frozen peas INGREDIENTS - Sauce 1 L cold vegetable stock 6-8 Tbsp flour (can be GF) pepper, kelp powder or dulse flakes 1 Tbsp vegan worcestershire sauce 1 1/2 Tbsp wholegrain mustard miso paste savoury yeast extra savoury yeast to sprinkle on top 3 lrg potatoes, sliced thinly METHOD - Leek Mixture

1. Preheat the oven to 180°C (350°F) 2. Heat the vegetable stock in a large pot, add garlic & simmer for a few minutes to cook the garlic & reduce the stock.

3. Add the leeks, chilli and capsicum.

4. Add optional mushrooms or frozen peas.

5. Cook till softened, add parsley, pepper and kelp and mix. Set aside and make the sauce.

6. Once the sauce is made, add 1 cup of sauce to the leek mixture and stir through.

METHOD - Sauce

1. Put 1 cup of cold stock into a medium-sized pot, add the flour and whisk to remove any lumps.

2. Add the rest of the stock and heat to a simmer, whisking as it heats to keep it from going lumpy.

3. Once it has thickened, add the flavourings apart from the Savoury yeast.

4. Keep whisking and cook for a few minutes at a simmer.

5. Remove from heat and mix through the 1/3 cup Savoury Yeast.

METHOD - Assemble

1. Use either a Deep sided non-stick oven dish or lightly spray an oven dish with cooking spray.

2. Overlap sliced potatoes to cover the bottom of the dish.

Cover evenly with the leek mixture and lay another layer of potatoes on top to cover.

3. Pour the remainder of the sauce evenly over the top layer of the potato. Sprinkle the extra Savoury Yeast over the top.

4. Cook for 1 hour. Let it rest for 10 minutes before cutting and serving.

wholefoodliving.life | Spring 2022

15

Oral health and the impact of a whole food plant-based diet

By Liz Williamson, BDS (hons)

A

I have found that people who favour high levels of fruit and vegetable intake over processed food and animal products have healthier, disease-free mouths.

t some point back in time it seems the mouth became a separate area of health from the rest of the body and Dentistry was born as a thing apart from Medicine.

This detachment seems to have resulted in many of us viewing the health of our mouths largely in isolation from our general physical health.

I have never found this a useful approach. The more I learned about wholefood plant based nutrition and the effects of lifestyle choices on our bodies, the more I discovered mechanisms that clearly did not limit themselves to this artificial distinction.

In my experience there are significant benefits to be gained in the mouth from eating a wholefood plant-based diet. These are, and are not limited to: • • • • • •

Fewer problems of malocclusion and tooth misalignment.

Healthier gum and tooth supportive tissues.

Reduced risk of dental caries and the impact of managing its consequences ie dental expenses.

Improved nitrate absorption from leafy green vegetables to enhance vascular health systemically.

Fresher breath.

Less plaque, calculus or tartar.

This article outlines my understanding of how these benefits come about.

Our mouths are made up of hard and soft tissues. The soft tissues form a continuous tube with the rest of our gut and have their own microbiome, which initiates the breakdown of the food we eat. The hard tissues include boney jaws and teeth designed to bite, rip and crush food.

Muscles attach to our jaw bones in ways that provide powerful chewing forces for this. Their pull on the attached bone thickens their outer surfaces forming the cortical plates, which helps our jaws keep the appropriate shape and size to hold up to 32 adult teeth. It seems the more firm fibrous foods we eat, the more this effect occurs. It is uncommon to see dental crowding and misalignment amongst people on a whole food diet.

Dental crowding problems

The action of muscular pull on boney attachments during chewing appears to influence jaw bones achieving their optimal size, shape and width. Chewing firm foods may also be a factor in stimulating correct tooth eruption in children. How our teeth meet is called their occlusion. Since teeth erupt full-sized, but jaws grow continuously through childhood, errors of timing between the two can lead to dental crowding problems.

However, teeth are held in their sockets by a fibrous individual suspension system - the Periodontal Ligament. During chewing they rub against each other causing interstitial wear. Abrasion from above when grinding course foods, allows teeth space to drift forwards toward the midline, creating room at the rear for the later erupting third molars.

Modern processed diets do not provide this effect as they lack fibre, and are softer with smaller particles. Food collects more in

16 wholefoodliving.life | Spring 2022

Liz Williamson is a UK trained General Dentist and has been practising in rural Otago for several decades. Her lifelong commitment to health and fitness led her to complete a Certificate in Plant Based Nutrition with eCornell. She is a fellow of the Australasian College of Lifestyle Medicine and also has Health and Life Coaching certification and training. In 2020, with her GP husband Martyn, she formed Lifestrong Health to provide and deliver lifestyle education and wholefood plant-based nutrition help and advice to prevent and reverse chronic disease. This article is a summary of lessons learned along the way about the impact of wholefood plant based nutrition on the oral cavity. the crevices between and around teeth, especially with sticky foods like breads or sugars. This creates opportunity for decayproducing bacteria to metabolise. Lactic acid arives as a byproduct and begins the process of dissolving our teeth.

Prevention is the cure

The strongest unit is the intact tooth. Even the smallest breach in its integrity from decay or a filling weakens its structure.

Prevention really is the cure! Only plants contain fibre which gives us a good reason to eat that bowl of wholegrain cereal for breakfast.

The soft tissue in our mouth is vascular and sensitive to its environment. Just like our skin and gut it is home to a unique community of microorganisms. This biofilms forms an ecosystem maintaining health in an equilibrium. Imbalances can allow acidloving pathogenic bacteria to manifest and cause disease.

It is in our interests to support bacterial colonies that contribute to healthy tissues and reduce inflammation. The mouth is not isolated from the rest of the body. Signs of disease and inflammation here can indicate greater systemic upset elsewhere and vice-versa.

Periodontal disease is an inflammatory destruction of toothsupporting structures following invasion of disease-producing bacteria into the crevices around teeth. Our own immune response determines our susceptibility by influencing the severity and rate of disease progression. But we can choose to eat foods that allow healthy bacteria to thrive. and disease-provoking ones to dwindle.

We know that our immune system and gut microbiome are strongly linked. The foods shown to promote optimal health are those which reduce inflammation in the body. Whole plant foods provide the most antioxidant and anti-inflammatory compounds, especially fruits and vegetables.

We also know that leafy green vegetables are rich in nitrates from which we make nitrous oxide, a substance that has multiple roles in vascular metabolic function. The process of converting nitrate-rich foods into nitrous oxide in our bloodstream begins in the mouth. Oral bacteria begin this conversion. By a mechanism only recently understood, 25 per cent of dietary nitrate absorbed into the bloodstream in the gut, is redirected back to the salivary glands for secretion in saliva. Bacteria on the top and back of the tongue convert nitrates into nitrites.

These are swallowed into the stomach. Here high acid concentration assists their conversion into nitrous oxide. This supports arterial dilation and healthy blood vessels. Indirectly it also supports cardiovascular health and blood pressure. Damaging acid-loving bacteria de-mineralises dental enamel within minutes of sugary intake and begins dental caries. Indirectly dietary nitrates reduce this acidification of the mouth. Take note: leafy greens are good for a healthy mouth!

People often ask about the sugar in fruit. Is it harmful? Sugar in fruit is in the form of fructose which has a bad rap metabolically.

However, the detrimental effects of most sugars seem to come from how they are presented to the body. We are designed to eat carbohydrates in their whole form and break them down into their various component sugars for absorption into the body. If we eat food elements as isolates, such as simple sugars, things seem to go wrong.

Fruit is a package of fibre and nutrient which start to break down in the mouth during chewing. This only partially completed owing to the fibre content. Less fructose is released suddenly into the mouth than if a similar quantity of fructose was drunk in a mouthful of soft drink. Fruit is such a powerhouse of antioxidants and anti-inflammatory compounds that I advocate highly for its intake to promote healthy soft tissues in the mouth and elsewhere.

Excessive intake could lead to caries and erosion. However, as part of a wholefood plant-based diet, this can be kept in balance and rarely is a problem in my experience. Remember, much benefit is gained from what is NOT being eaten. I have found that people who favour higher consumption of fruit and vegetable over processed food and animal products, have healthier diseasefree mouths.

Killing good and bad bacteria

Antibacterial agents such as Triclosan and chlorhexidine (including alcohol) in toothpastes and mouthwashes, kill both good and bad bacteria. In my opinion they should only be used prescriptively to treat established disease. Fluoride is an antibacterial agent too. However I would caution discontinuing its daily use in toothpaste unless you are entirely wholefood plant-based with zero processed foods or free sugars in your diet.

Honey and maple syrup are not exempt!

There is overwhelming evidence, on a population level, Fluoride in toothpaste reduces cavity incidence. It prevents dental enamel being dissolved and inhibits plaque bacteria growing in crevices around teeth. This is further reduced by mechanical cleaning with toothbrushes and floss.

My approach is to advise patients to avoid using unnecessary antibacterial agents in the mouth, to capitalize on the daily

benefits of fluoride in toothpaste and to eat an anti-inflammatory diet rich in fruits, vegetables and leafy greens. Using this approach it is possible to repopulate your mouth with healthy bacteria even after long term use of antiseptic oral products. Toothpaste can also contain other problematic agents such as Sodium Lauryl Sulphate (SLS) which creates a foam but has been shown to worsen apthous ulceration for sufferers.

The points of difference between using a conventional hand brush or an electric brush become moot on a wholefood, plant based diet. Personally I recommend a small-headed, soft-bristled hand brush for regular use. Unless correct manipulation is a problem the expense of an electric brush is worthwhile.

Our tongues are covered by moist pink mucosa with tiny bumps called papillae, which give it its rough texture. One in three people globally have Halitosis (bad breath). Up to 70 per cent of this is caused when this surface (mucosa) gets clogged with volatile sulphur compounds formed when bacteria in the mouth break down animal proteins. These compounds are damaging to collagen connective tissue and so halitosis can be up to four times worse in periodontal (gum) disease sufferers. People are often unaware of their own halitosis.

Nitrate-rich foods can act as a pre-biotic, promoting healthy bacterial growth in our mouths which can crowd out diseaseproducing bacteria.

Taking probiotics isn’t considered helpful. It is the quantity of bacteria which is the problem.

If you suffer from halitosis, studies have shown it is necessary to gently scrape or brush the top surface your tongue (not the sides) each day to reduce it - see footnote below.

The tongue houses most of our taste buds, and there is some evidence that after two weeks of tongue cleaning our sensitivity to salt is intensified. This means we can reduce the amount of salt we eat. Interestingly, our tastebuds continuously replace themselves every 10-14 days which means we can adjust their settings.

Stale “Morning breath” results from the mouth drying out overnight. If you sleep on your back you may mouth-breathe more. Mostly this disappears as the day progresses when saliva is produced to eat breakfast and we clean our teeth. If it is a problem, try sleeping more on your side, have sips of water if you wake in the night, and in the morning eat a wholefood cereal breakfast with berries (no dairy). Afterwards, brush your teeth with a fluoride, non antiseptic toothpaste, floss interdentally, and gently brush the top of your tongue.

Stress can produce a dry mouth too, and chronic stress can result in halitosis similar to morning breath. Women have been shown to be more affected than men. Menstruation affects salivary flow which can impact bad breath. The incidence of this is higher in premenstrual syndrome sufferers who demonstrate normal salivary flow. Sex hormones appear to play a part by cranking up the production of volatile compounds in the mouth.

That old wives tale

In pregnancy, saliva volume diminishes. It becomes less effective at buffering acids which has implications for dental caries especially, and may account for the old wives' tale that pregnancy results in tooth decay. This is only if simple fermentable

wholefoodliving.life | Spring 2022

17

sugars are eaten of course. The best diet for a pregnant mum is a nutrient-dense wholefood, plant-based diet. A wide range of fruits, vegetables, grains and legumes has been shown to provide all we require as humans to flourish at any stage of life, with appropriate supplementation of B12 and probably iodine in pregnancy.

The take home messages here are that if you eat a wideranging, whole food, plant based diet you will populate your mouth with beneficial bacteria which support healthy metabolic functioning. Especially, if you start young, you have the best chance of more healthy and intact teeth with strong jaws, healthy gums, less plaque and calculus (if any) minimised dental bills and dental product use, fresher breath. Your teeth will feel slick not furry!

Note: There is no indication for those who do not suffer from halitosis to clean their tongue routinely and it is contra indicated in people who are at risk of infective endocarditis or have an artificial heart valve. Also, if simple oral hygiene measures do not improve things then further investigation by your medical practitioner is advised to exclude other causes outside of the mouth.

A WFPB diet has significant advantages for oral health. Improved nitrate absorption from leafy green vegetables enhances vascular health systematically.

18 wholefoodliving.life | Spring 2022

MOROCCAN LENTIL SOUP This lentil soup is simple to make, packed with protein and delicious.

by Catherine Barclay | Serves 6

INGREDIENTS 2 2 2 2 1 3 1 tsp 2 tsps 2 tsps 2 tsps 2 tsps 1/2 tsp 1 cup 1 cup 4 cups 2 cups 1/4 cup 1 cup 1 Tbsp 3 cups

METHOD medium red onions, diced sticks celery, sliced carrots, diced potatoes, diced kumara (sweet potato), diced garlic cloves, minced ground black pepper ground turmeric ground cumin ground ginger smoked paprika chilli flakes brown lentils red lentils vegetable stock water tomato paste plant-based milk lemon juice baby spinach

1. Heat a large stockpot or dutch oven with a small amount of water or stock and saute the onions, garlic and celery until onions are soft.

2. Add in the potatoes and carrot, with a little more water if needed and saute for 5 mins.

3. Mix through the spices, and saute for 2 mins.

4. Next, add in the lentils, stock, water and tomato paste, mixing through so the paste disolves.

5. Bring to a boil, then simmer for 30 mins.

6. Remove from the heat and finally add in the milk, lemon juice and spinach. Mix through until the spinach has wilted.

7. Server with a garnish of finely chopped parsley.

This dish also freezes, allow to cool before dividing into containers.

wholefoodliving.life | Spring 2022

19

by Nicole O'Neill

Value & Empowerment If you’re looking for a course that sits well within most people’s budget, has just the right amount of in-depth scientific content, delivers outstanding learning and utterly selfempowering then this may well be the right plant-based nutrition course for you.

T

here have been a number of health experts in the field of plant-based nutrition who in recent years, have been assiduously hammering out course material in response to the increasing global demand from those wanting to take charge of their health. The market for on-line learning has seen a significant boom in the last 5 years, which makes deciding which course perhaps the hardest part of the journey.

Whilst some are certainly better than others in terms of their overall content, presentation style and reference material (which is reflected in the price), almost all of them are specifically designed and structured to empower and educate both health professionals and the general public alike, with very little need to wrack your brains back to those high school biology classes.

Dr Shireen Kassam, the course organiser and facilitator, (and the founder/Director of Plantbased health professionals UK) expressed that she “..felt honoured to be working with an institution whose core values include compassion and social justice for people, animals and the planet.”

Some plant-based courses offer a broad overview of the role of nutrition in promoting optimal health, whilst others delve a little deeper to include in-depth reviews of the scientific literature that supports the role of plant-based nutrition in the prevention and treatment of chronic diseases that plague modern society.

One particular course that’s well worth headlining is the newly launched “Plant-based nutrition; a sustainable diet for optimal health” course from Winchester University; a first of its kind in the UK to launch a university-based correspondence course on plant-based nutrition.

Dr Shireen Kassam, the course organiser and facilitator, (and the founder/Director of Plant-based health professionals UK) expressed that she “..felt honoured to be working with an institution whose core values include compassion and social justice for people, animals and the planet.” The first steps in establishing the course resulted from a chance meeting between Dr Shireen Kassam and Vice Chancellor and fellow vegan, Professor Joy Carter, who helped initiate the process. Dr Shireen Kassam gathered a talented team of 18 UK plant based professionals to pull together a well researched and highly digestible course for those either looking to incorporate evidence-based nutrition into routine clinical practice or simply to improve their personal nutrition education. The course description does stress that “a basic knowledge of medical terminology and chronic diseases is assumed.” But don’t be put off by the disclaimer - most of it has been written with the lay person in mind. And any terminology

20 wholefoodliving.life | Spring 2022

that does leave you scratching your head feeling clueless can be quickly rectified with a quick Google search.

The course combines written material, pre-recorded lectures, quizzes to test learning and a compulsory weekly written discussion on a controversial topic. The course is structured with the aim that participants will complete one module per week over

six weeks, with a grace period of two weeks at the end, should more time be required.

Six hours of study per week is recommended. However, you can probably triple that in module one, given the intense content volume, which includes ’recommended’ extra reading material and lengthy course lectures. At least certainly for those less ‘medically accomplished’.

The modules that follow however fall more realistically into the 6-7 hour per week time frame recommended, but be prepared to use up the two-week grace period at the end. Perhaps it would be more prudent to suggest a window of 10-15 hours per week of study time for non-health professionals.

The course certainly meets quality standards with a state-ofthe-art intuitive digital classroom hub that makes online learning incredibly seamless. The course is completely self-paced, allowing you to progress as independently and quickly as you choose. The student chat and discussion functions provide an inclusive feel should you need live support from either peers or tutors at any time.

The six modules cover everything from dietary determinants of

disease, the role of macro and micronutrients, the role of plantbased diets for chronic disease and mental health, women’s health, preventing dementia, understanding international dietary patterns and guidelines, clinician tools, athlete and environmental health to name but a few.

The course is incredibly comprehensive, well written and knowledgeably executed by 18 plant-based health professionals and experts. Many have been plant-based themselves for several years and use plant-based nutrition in their clinical practice.

With extra reading resources and fun multi-choice quizzes that border on entertainment, this course should tick every box for the discerning plant-based health advocate.

The course is accredited for 30 CPD hours by the British Society of Lifestyle Medicine and can be counted towards maintenance of certification for the International Diploma in Lifestyle Medicine.

Considering what you accomplish and ultimately gain here, this course is enormously great value for money at just $700NZD. Overall, Dr Kassam and her team should be proud of their accomplishments. This course is powerful, empowering and contains a significant message to the world.

How does the course stack up?

ADMISSION PROCESS

LECTURE QUALITY

ONLINE SUPPORT

RESOURCES

ONLINE FACILITIES

ASSIGNMENTS

COURSE STRUCTURE

TIME-FRAMES

STUDY EXPERIENCE

VALUE FOR MONEY

wholefoodliving.life | Spring 2022

21

22 wholefoodliving.life | Spring 2022

KOREAN VEGETABLE PANCAKES YACHAE JEON This excellent breakfast alternative packs in the vegetables into easy to eat pancakes. My recipe shows only some of the ingredents that could be included in this recipe. There is no limit to what can be done here.

by Catherine Barclay | Servings 4

INGREDIENTS - Dipping Sauce 1 Tbsp low-salt soy sauce or tamari 1 Tbsp water 1 Tbsp rice vinegar 1/2 tsp sriracha chilli sauce 1/2 tsp sesame seeds INGREDIENTS - Pancake Mix 1 medium carrot, julienned or grated 1 spring onion, sliced 1/2 cup green cabbage, shredded 1/2 cup red cabbage, shredded 1/3 cup frozen peas and corn 1 red capsicum, finely sliced 4 Tbsp cornflour or tapioca 1 1/2 cups GF Flour (I used buckwheat) 1/2 tsp turmeric powder 1 1/2 cups room temperature water ground pepper

METHOD - Dipping Sauce

1. Mix all dipping ingredients, and adjust for taste. Set aside.

Best to make before the pancakes so that you can eat straight away.

METHOD - Pancake Mix

1. Mix all pancake ingredients except the water in a large bowl.

2. Slowly add the water while mixing. Mix until you get a thick batter consistency. Add more water if too thick or or if the ingredients are not combining.

3. Preheat the nonstick frying pan, and cover the pan with mix spreading with the back of the spatula.

4. Cook until browned, flip and press down with a spatula and cook for around 2-3 minutes.

5. Remove from pan and place in warming draw while you cook the rest of the pancakes.

6. Serve immediately. Break the pancakes into small bite sizes and dip them into the sauce.

wholefoodliving.life | Spring 2022

23

"Prostate cancer was never discussed, unlike heart attacks and other health issues."

by Peter Barclay

O

Tony's prostate cancer diagnosis could have been much worse

n a recent rainy Auckland day, former Auckland business exec Tony B stood contemplating his options. Tony is a collector of precious things and a lover of the arts, but something he never thought he would add to his list of treasures was the diagnosis he'd just received from his doctor – prostate cancer.

Another of Tony's gifts is an acerbic wit, and, for a moment, he contemplated that he was now part of a special group of New Zealand men that only one in every eight Kiwi males belongs.

On the other hand, it's a statistic that doesn't impress him; the entrance fee is pricey, and the membership is far too common for his liking.

His reaction to the news was something he could sum up pretty swiftly and came precisely in the following order.

SHOCK: "Hearing the big 'C' word mentioned, one automatically thinks radiation, chemo, hair loss, pain, death.

ANGER: "Why me and not some loser?"

RELIEF: "When I was told it was still in the very early stages.

That it was totally contained within the prostate gland and was fully operable with a 100 per cent cancer-free outcome.

SELF AWARENESS: "There comes a realisation that one should always make the most of each day becasue you never know what is ahead or around the corner, and you can never bring back yesterday."

The thing is, Tony says, prostate cancer has few if any easily recognisable symptoms, "except always having the urge to go to the toilet in the middle of the night, which most older people do anyway. It grows slowly in your body and generally is only detected by blood samples or prostate gland abnormalities."

Until it arrived, Tony admits he knew "absolutely nothing about prostate cancer except when one hears or reads about someone who has died from having it. The old story, it will never happen to

24 wholefoodliving.life | Spring 2022

me syndrome."

His advice to other men is that you don't need to go on a mission to know every detail about it, BUT, to prevent it or stop it from spreading throughout your body, an annual blood test (PSA test) is a 110 per cent MUST. "It costs nothing, takes five minutes, is pain-free, and the results come within days. Of course, the blood test won't tell you whether you have cancer, but it will reflect a PSA reading that can highlight an abnormality within the prostate gland. The next step, if necessary, is an internal check by a doctor, followed by an MRI and a biopsy. In my case a two-month process. The old story - the longer you leave it, the worse it gets.

"Prostate cancer can be partially hereditary, but not in our family, and so it was never discussed, unlike heart attacks and other health issues."

In June this year, Tony's operation was done robotically by Dr Gordon Van Dyk, one of New Zealands top urinary surgeons. His prostate was entirely removed, and the process was successful – the cancer is gone. He spent two days recovering in hospital, then seven days with a catheter at home, followed by a further four weeks of isolation - no working and no driving: all up, about six weeks.

Tony still sees himself as "a bright, young, good-looking 74-yearold" with a lot left to give. He knows his story could have been a lot different.

"The bottom line here is that I can't stress enough how important it is with this type of cancer to catch it early by having a regular PSA blood test. If this cancer grows and expands outside the prostate gland, then it is nearly all over rover. Or, one will need severe radiation and/or chemotherapy to keep it in check and buy some time.

"If, as in my case, it is caught early, then it can be stopped 100 per cent by removing the entire prostate gland. It just means no more ability to have children - my wife will at least be pleased about that at our age!"

Western style diets show strong links to prostate cancer risk

W

estern-style diets are a major risk factor for prostate cancer says Whangarei based medical doctor Mandy Bergstrom. Speaking at a one-night Evidence Based Eating symposium in Auckland in August, she said the incidence of prostate cancer was much higher in Western nations than in Asian countries.

“It is the most commonly diagnosed cancer, apart from skin cancer, in Kiwi men. Every year more than 4000 men are diagnosed and over 700 die from the disease. It is the third highest cause of death after lung and bowel cancers.”

She said prostate cancer first develops in patients in their 50s. “It’s a slow-growing tumour.”

Several factors affect the development and progression of prostate cancer. These factors include your genetic background, testosterone, exercise, diet and obesity.

Another interesting feature, however, was the way in which it affected migrants moving from low to high risk areas.

“International variation in vascular prostate cancer is profound as in the frequency which migrants from low to high-risk areas adopt the risk pattern of the host country. Japanese Americans have an incidence rate 43 times higher than their counterparts in Japan, and there is data indicating that migrants develop these patterns within one generation.”

She said some of the main dietary risk factors for prostate cancer included high saturated fat, particularly from animal sources, high red meat intake, “partly due to the lack of anti-carcinogenic phytochemicals in high meat diets and the potentially carcinogenic effect of compounds generated during high-temperature meat

I

cooking.

“There are more than 20 epidemiological studies that have examined the role of dairy foods in prostate cancer. These studies are consistent with a positive association independent of the association of the contribution of dairy foods to total and saturated fat intake.

"And the evidence regarding the impact of selenium, vitamin e and lycopene which comes from tomatoes plus other evidence on oxidant damage in the prostate supports the concept that oxidant and antioxidant balance is crucial," she said.

In a prospective cohort study involving 47,239 men in a Health Professionals follow up study from 1986 to 2014 plant based diets were calculated from food frequency questionnaires. In follow up, 6655 men were diagnosed with prostate cancer.

“Greater overall plant-based consumption was associated with a significantly lower risk of fatal prostate cancer. This prospective study provides supportive evidence that greater consumption of healthful plant-based foods is associated with lower risk of aggressive forms of prostate cancer with stronger benefit among men aged less than 65.

“It is important to note that fewer than one per cent of participants followed a strict vegetarian or vegan diet.

“High fat diets consisting of a large amount of animal fat are linked to an increased risk of prostate cancer an association attributed, in part, to the ability of excess fat to induce inflammation in the prostate's immune cells."

She said a study had revealed novel links between fat intake and inflammation in cancer.

WFPB diet may reverse early stage prostate cancer

n his book How Not to Die, Dr Michael Greger notes that prostate cancer is much more common than most people think: autopsy studies have shown that about half of men over the age of eighty suffer from it.(86) Most die of other diseases. Prostate cancer still kills twenty-eight thousand men every year.(87) (US stats) Recent studies have revealed a link between diet and prostate cancer. Population studies have suggested the prevalence of prostate cancer increases as animal consumption increases. For example, the death rate of prostate cancer in Japan has increased twenty-five-fold since World War II, and this dramatic spike coincides with a twenty-fold increase in dairy consumption, a seven-fold increase in egg consumption, and a nine-fold increase in meat consumption.(88) Dairy consumption has been consistently associated with risk: a 2015 meta-analysis and review found that high intakes of dairy products—milk and cheese (including low and nonfat varieties but

excluding nondairy sources of calcium), appear to increase total prostate cancer risk.(89) “If you have early-stage prostate cancer, you may be able to reverse its progression with a plant-based diet,” Greger says. After conquering our number-one killer, heart disease, Dr. Dean Ornish moved on to killer number two, cancer. Prostate cancer patients were randomized into two groups: a control group that wasn’t given any diet or lifestyle advice beyond whatever their personal doctors told them to do, and a healthy-living group prescribed a plant-based diet centered on fruits, vegetables, whole grains, and beans, along with other healthy lifestyle behaviors.

After a year, the control group’s blood PSA—a marker of prostate cancer growth inside the body—tended to increase, but the plant-based group’s PSA levels tended to go down,(90) which suggests their prostate tumors actually shrank. No surgery, no chemotherapy, no radiation—just eating and living healthily.

wholefoodliving.life | Spring 2022

25

Doyens of plant-based release new cookbook

T

he Esselstyns need no introduction to long-term whole food plantbased connoisseurs, but for the less initiated, there’s something you should know, Ann and Jane, the doyens of everything that should go on a dinner table, have just released a new cookbook.

Just to fill in some of the background here, Ann has been called "the Julia Child of plant-based cooking." She was an award-winning English teacher for twentyseven years, all while juggling raising four children, coaching, and figuring out how to cook delicious and appealing plant-based, oil-free food (pre-internet!).

Her singular focus is on creating recipes to prevent and reverse heart disease, and she collaborates with her husband, Dr Caldwell Esselstyn, in counselling patients.

Ann and her daughter, Jane, also feature heart-healthy recipes on their YouTube channel. Ann graduated from Smith College and received a master's in education from Wheelock College.

She lives in Cleveland, Ohio, next door to Jane.

Jane Esselstyn is a fresh, charismatic voice in the plant-based movement. She brings her passion, energy, and can-do attitude to her presentations, cooking demonstrations, and cookbooks.

As well as being a nurse, researcher, middle school sex ed teacher, and mother of three, Jane hosts a popular YouTube

26 wholefoodliving.life | Spring 2022

channel with her spitfire mother, Ann. Jane created the recipes for the #1 New York Times bestseller Plant-Strong and The Engine 2 Seven-Day Rescue Diet. She is the co-author of The Engine 2 SevenDay Rescue Diet with her brother, Rip, and of The Prevent and Reverse Heart Disease Cookbook with Ann. A tireless champion for kids and their health, Jane brings remarkable clarity, compassion and humour to the table.

Her research with the Cleveland Clinic's Department of Pediatrics observes the effects of a plant-based diet on pediatric obesity and hypercholesterolemia. The Journal of Pediatrics published one of their studies in February of 2015 where Jane created the classroom and kitchen curricula for the study.

When not working on recipes or research, Jane teaches sexuality education to middle schoolers. Many of the basic healthy messages around being a sexual being for middle school kids make their way into Jane’s adult presentations in hilarious and educational ways.

Jane graduated from the University of Michigan, where she competed nationally as a recruited swimmer and rower, and earned a B.S. in Nursing from Kent State University. She met her husband and fellow plant-based educator, Brian Hart, while working as a field instructor for Outward Bound.

wholefoodliving.life | Spring 2022

23

SEED an NUT BARK MAKES 4- 5 CUPS BARK (hard to measure bark!)

Running out of ingredients is sometimes the best! One day, we wanted to make seed bark from The Engine 2 Cookbook, yet we realized we did not have all the ingredients. So, we jazzed together a combination of what we did have and discovered a new favourite! This is the perfect dish to take to a party, serve as an appetizer, or carry as a snack.

METHOD

INGREDIENTS 2 cups 1 1/2 cups 1/4 cup 2 Tbsp 2 Tbsp 3-4 Tbsp

raw pumpkin seeds raw pecans slivered almonds flaxseed meal chia seeds maple syrup

1. Preheat the oven to 180°C (350°F). Line a sheet pan with parchment paper 2. In a medium bowl, combine the pumpkin seeds, pecans, sunflower seeds, almonds, flaxseed meal, chia seeds, and maple syrup.

3. Toss all the ingredients until well coated.

Transfer the mixture to the prepared pan and press into a layer about ¼ inch (about 8mm) thick.

Bake for 18 minutes, rotating the pan halfway through if your oven bakes unevenly. Do not let it burn.

4. Remove from the oven and let cool for 10 minutes— you will hear the bark crackling as it cools. This is an important stage as this is when it stiffens and gets crunchy. Then, break the bark into chunks and serve. Store extra in an airtight container when completely cooled.

From BE A PLANT-BASED WOMAN WARRIOR: Live Fierce, Stay Bold, Eat Delicious by Jane Esselstyn and Ann Crile Esselstyn, to be published on 23/08/2022 by Avery, an imprint of Penguin Publishing Group, a division of Penguin Random House, LLC. Copyright © 2022 by Jane Esselstyn and Ann Crile Esselstyn Photographs by Karin McKenna wholefoodliving.life | Spring 2022

27

28 wholefoodliving.life | Spring 2022

PLANT­BASED PAD THAI To make heart disease­friendly: Leave out the avocado The evening and dinner are etched in memory: I was in Boulder, Colorado, with my brother Zeb while our pal Morgan recounted a dramatic rock climbing accident and rescue, all while I tried pad thai for the first time.

I feasted on every nail-biting detail of the story and every delicious bite of my pad thai.

Re-creating a plant-based version for this book was top of the list, and it turns out it's easy to swap out eggs and meat for tofu.

There are four important steps to this recipe, and good timing helps.

Try to coordinate cooking the noodles in the final minutes the vegetables and tofu are cooking.

by Jane Esselstyn and Ann Crile Esselstyn | Serves 3-4 METHOD

INGREDIENTS - Pad Thai Sauce 3 Tbsp 2 Tbsp 2 Tbsp 1 Tbsp

low-sodium tamari rice vinegar maple syrup tamrind puree or ketchup (with no added high fructose corn syrup)

1/2 tsp hot sauce (optional) INGREDIENTS - Noodles 8 ounces 1 cup 3 8 ounces 1/4 cup 1/2 1/2 cup 3 1-2 cups 1/2 cup 1 1/2 cup 1

pad thai-style brown rice noodles onion, sliced into half-moons cloves garlic, minced extra-firm tofu, cubed carrots, julienned red bell pepper (capsicum), julienned purple cabbage, thinly sliced green onions, chopped mung bean sprouts (optional) cilantro (corriander), roughly chopped avocado, cubed (optional) coarsely chopped dry-roasted peanuts (no oil or salt added) lime, cut into wedges

1. Make the pad thai sauce (see tip): In a small bowl, whisk together the tamari, rice vinegar, maple syrup, tamarind puree, and hot sauce (if using). Set aside.

2. Make the noodles: Bring a large pot of water to a boil. Add the pad thai noodles and cook according to the package directions. (If possible, aim to do this when the vegetables and tofu are cooking in next step below.)

3. In a large nonstick pan over medium-high heat, cook the onion until translucent, about 3 minutes.

If the pan gets dry, add a tablespoon of water. Add the garlic and continue stirring for another minute or two before adding the tofu, carrots, red pepper, purple cabbage, and green onions. If the pan gets too dry, add 1 tablespoon of water at a time as needed.

4. Drain the noodles. When the vegetables are tender but still a bit crisp and bright in colour, add the noodles to the pan along with the pad thai sauce (if you doubled the sauce, save some for those who seek to add more, and for any leftovers). Mix and toss everything together.

5. Plate each serving with a heap of mung bean sprouts (if using), a sprinkle of cilantro, avocado (if using), a handful of chopped peanuts, and a wedge of lime.

TIP: Consider doubling the amount of sauce. We find we like the option of having a bit extra for drizzling on the dish during the meal, or for any leftovers, as the noodles tend to absorb the sauce in the fridge.

From BE A PLANT-BASED WOMAN WARRIOR: Live Fierce, Stay Bold, Eat Delicious by Jane Esselstyn and Ann Crile Esselstyn, to be published on 8/23/2022 by Avery, an imprint of Penguin Publishing Group, a division of Penguin Random House, LLC. Copyright © 2022 by Jane Esselstyn and Ann Crile Esselstyn Photographs by Karin McKenna

wholefoodliving.life | Spring 2022

29

Sneaky Greens

by Innes Hope Every dietician agrees that greens top the healthy food list. A humble head of broccoli can ward off cancer and strengthen the immune system.

G

reen equals life and growth; towering ancient forests, leafy forest margins and fertile plains lush with grasses and flowers, herbs, berries, fruits, and wild vegetables.

Unaided, all these plants, and what we call weeds, create soil. They shade, house, and feed millions of creatures, including humans. This green mantle, nature’s korowai, wraps around the planet, gifting us clean air while maintaining the delicate balance of greenhouse gasses in the atmosphere.

Well, that’s how it used to be.

Over generations people have been felling the world’s forests to farm animals and plant endless acres in monocrops and pasture to feed them. Now we’re destroying more great trees, not just in the Amazon, but also right here in our own yards and subdivisions. As the climate gets hotter, we’ll wish they were still there. Can’t we keep large trees and build around them? Use the autumn leaves to mulch our gardens?

Even one tree per household helps green a neighbourhood.

Plant a fruit tree and, literally, enjoy the fruits of your actions.

Even one ‘vege-pod’ or square meter of leafy veges will help the green-up, and your food bill will go down. Growing a few simple staples like lettuce, silver beet, parsley, and spring onions is easy and rewarding, and the family will be healthier for it.

‘Rabbit food?’ You bet. Enjoying the plant-based life, we do eat a lot of greens.

But hang on a minute. Do we eat a lot of greens?

It’s easy to kid ourselves in token servings; a spoonful of cooked peas rolling around the plate. A couple of leaves of melted spinach. Maybe a decorative pea sprout, a sprig of parsley, or frill of lettuce on the side. The impression of health. A green ‘glow.’ Café and restaurant chefs have mastered the art. Is a token better than nothing? Maybe. But if we can have it all, the real health glow, why not go for it?

Every dietician agrees that greens top the healthy food list.

When a humble head of broccoli can ward off cancer and strengthen the immune system, it is no wonder. And that’s just one green vege. Nutritionally, greens are loaded with myriad

30 wholefoodliving.life | Spring 2022

Innes Hope works in the arts, crafting thoughts into words, verses and recipes for a better world. micronutrients and carotenoids. Chlorophyll alone is solar fuel, not only for pasture-munching animals, and plants themselves, but also for us. This green blood fuels our vitality, our inspirations, and our busy lives.

Yes, life can be stressful. Understandably we are tempted by refined, prep-free foods made tasty with ‘natural’ flavourings, and attractive with natural colourings. The high-oil mouth feel, similar to animal foods, is familiar to many of us, and filling. After a busy day, we give in sometimes.

But a healthy instant meal can be every bit as fast, and far cheaper. For example, open a can of beans or chickpeas, spice them up and sneak in some greens. Serve with wholegrain pasta and some quick-pick fresh herbs and salad greens from the garden. It’s an empowering journey discovering how many healthy, quick eats we can come up with. And it’s fun sneaking in extra greens.

Enjoy the following delicious, green ways of boosting the family’s health and energy this spring. And please send us your ‘sneaky green’ ideas!

How to be Sneaky!

•

Make ‘loaded’ salads by fine-chopping the greens, (& other ingredients). Stir in a thick dressing to hold it all together. This way, we can double or triple the amount of salad greens we eat. Kids, and folks who can’t chew well, find finely chopped loaded salads easier to eat too.

•

Serve hot ‘loaded,’ greens, by fine-chopping a large pot of drained, cooked silver beet or kale, or a mix of both.

A little soy sauce and some tahini will bind the greens, enhance the taste, and increase the level of absorbable calcium. (See loaded green recipes in the previous issue – Winter 2022).

•

Add chopped greens when you’re cooking soup. Or blend a pot of cooked greens to make soup itself - instant, tasty, and with a gorgeous satin-sheen. Add some plant milk or blend in some tofu for a creamy soup.

•

Think outside the square and experiment. The herb, rocket, for instance is also delicious cooked. Leftover salads can be cooked, mixed into stir-fries etc. Some weeds and herbs, either fresh or too tired for salads, are delicious cooked. If you’ve only a few, stir them into a soup or hotpot.

•

Indulge your inner artist by using greens as a natural food colouring. For example, red and green make brown. So to create a rich brown soup stock or burger patty, blend greens with tomato puree or paste, (or a tiny amount of beetroot). Cavolo nero, the wonder-kale, is the greenest vege-pigment.

•

Have a wholefood green ‘pesto’ in the fridge - instant greens to serve with, say, soup and toast, or on crackers.

Make a large batch from basil, parsley or herbs blended with lemon juice and nuts or chia seeds, and freeze it in small containers, (small amounts thaw quickly).

•

Make green relishes and pickles when veges are in season. These can be enjoyed as is or stirred into a salad to dress or enrich it.

•

If your home-preserved cucumber pickles have gone soggy, blend them to make a tangy, instant, zero-waste salad dressing.

•

Add greens to smoothies, a hit with children.

•

When prepping food for children, explore their preferences. Raw broccoli is popular with little people,

and sliced cucumber. Involve them in creating shapes, or ‘people’ constructions out of raw veges.

•

Greens enhance savoury muffins. Mild-flavoured greens can be hidden in sweet ones.

•

Enjoy inventing ways to make a serving of greens more attractive.

•

Make ‘pantry kale’ – (dried kale flakes) – by drying destemmed kale leaves in the oven on a low heat, then crumbling them by hand or in the food processor. Dried kale is a long-keeping ingredient you can add to any dish, any time of year. Nice in hummus, or as a ‘scatter’ across root veges for instance.

•

Make green ‘sprinkles’ by mixing ground pumpkin seeds or hemp hearts with, say, a little spirulina, kelp, herbs, or pantry kale. Great on salads and veges!

•

When dining out, ask if there is a nourishing, vegan ‘salad-as-a-meal’ option, e.g. ‘Buddha Bowl, or ‘Plantbased Bowl.’ In general, check out the salads and side salads to make sure they’re at least mesclun-based. If hot meals look low in veges, ask for an extra serving of greens or a side salad.

•

Last but not least, plan ahead for something green in the menu – even with snack-food. Make greens a toppriority along with beans. ‘Greens ‘n Beans’ – we can’t do better than that. With spring bursting out in fresh, new season’s greens, it’s a great time to start!

Towns & Cities Signing the Plant-Based Treaty A

by Innes Hope

town near you? Not in New Zealand or Australia yet. But the trend has started.

Eighteen cities around the world have signed the Plant Based Treaty, a companion to the UNFCCC/Paris Agreement.

The initiative offers individuals, businesses, community organisations, plus towns and cities a means of officially moving towards plant-based diets.

According to the treaty website, the treaty aims to “put food systems at the heart of combating the climate crisis, to halt the widespread degradation of critical ecosystems caused by animal agriculture, to promote a shift to more healthy, sustainable plantbased diets, and to actively reverse damage done to planetary functions, ecosystem services and biodiversity.”

“The Climate Crisis is no longer a distant future threat

but an existential crisis that is upon us in 2022. We must act immediately. And moving to a plant-based diet is the most impactful thing any individual can do to help address the grave situation we face,” says Richard Nicholson, a Green councillor who convinced the first town in England, Haywards Heath, to endorse the Treaty.

The 38 treaty demands include transitioning to plant-based meals in schools and hospitals, no new animal farms, and subsidizing fruit and vegetables. Acting on the pledge will see citizens collectively reducing their area’s carbon and methane emissions.

Inspired? Then visit plantbasedtreaty.org You can click Endorse as an individual, start a Plant Based Treaty Team in your area, and invite your city to sign.

May the Force be With You! Let us know how you get on.

wholefoodliving.life | Spring 2022

31

WONDER SALAD Delightfully healthy in more ways than one! By Innes Hope This salad not only nourishes the body. It is socially enriching!

Wondering what’s in it? That’s the idea! Invite everyone to wonder what’s in it. The salad itself is ‘game-central.’

Include as many ingredients as possible. People have fun naming as many as they can.

IDEAS FOR INGREDIENTS

METHOD

Greens - various types of lettuce, spinach, silver beet, mizuna, cavolo nero (tuscan kale), mustard greens, kale, tatsoi, cabbage: red, green and/or Chinese wong bok.

Herbs - parsley, basil, rocket, mint, lemon balm, coriander greens, chickweed, fennel, edible flowers, etc.

Grated or sliced raw vegetables - carrot, beetroot, radish, parsnip, squash, zucchini, red onion, leek leaves, spring onion, cucumber, capsicum, mushrooms, etc.

Chilled cooked foods - broccoli, cauliflower, green beans, roasted root veges, carrot, corn, quinoa, barley, whole wheat, whole buckwheat, protein pasta, etc.

Fruits - tomatoes, avocados, chopped or grated apple, pear, berries, orange, persimmon, kiwifruit, stone fruits, melon, pomegranate, citrus peel, currants, cranberries, dried apricots, sultanas. Lemon juice galore.

Extras - nuts and seeds of all kinds, sprouts, cooked beans & lentils, tofu cubes, seaweeds, couscous, wholegrain croutons, wholegrain noodles, sprinkles (kelp, ground hemp protein etc), sauerkraut, kimchi, jalapenos, etc.

Have a paper and pen handy. As you add an ingredient write it down, numbering your list as you go. Choose your own ingredients, which will vary over the seasons. To keep everyone guessing, your salad should ideally be different each time.

The game works best when the salad contains finely chopped ingredients. As you serve your creation, explain ‘how to play.’ Tell people how many ingredients there are – often an impressive number! By now, even the kids will be keen to eat their greens.

32 wholefoodliving.life | Spring 2022

Putting a Wonder Salad together inspires the chef too! Cooks need a little fun in the kitchen sometimes to boost our enthusiasm for putting in the extra effort that can make dishes super healthy. If you’re in a rush, a bag of mesclun salad provides a good base.

ANTI-FLAMME PESTO Delightful lemon-tang! Anti-inflammatory, dairy & nut free. By Innes Hope I casually call this herb spread-come-dip a ‘pesto’ though, strictly speaking, pesto is made with basil. This ‘pesto’ has a medicinal quality, as it can help reduce inflammation in the body in a most delicious way!

INGREDIENTS

METHOD

1/4 cup lemon juice 1/4 cup water x3 tightly packed cups of curly parsley (leaves minus stems) Approx 1 tsp salt or white miso 1 Tbsp ground chia or ground linseed extra parsley, chia or water if needed TIPS

No parsley? Other greens or herbs can be used as a base or combined to bulk it out if you don’t have enough of any one green. Suggestions: spinach, basil, coriander, or rocket (monitor the amount of ‘bite’ you want). Experiment with seasonal greens and herbs so you can make some kind of pesto all year round.

Pesto provides instant, raw, mega-greens when you’ve no time to cook, or you’ve not enough greens for meal-sized servings.

This pesto is freezer-friendly. Store in small batches so it will thaw quickly.

1. Juice the lemons and pour the juice and about half the water into a blender.

2. Add one cup of parsley, and blend, then add the salt or miso and blend it in.

3. Add another cup of parsley and blend. Add the rest, bit by bit, enough to keep the mix moving.

Add the chia or linseed, blend. The pesto should be thick and moving slowly in the blender. Add a touch more water if the blender gags.

4. Scrape the mixture into a bowl. If it looks too watery, stir in some extra chia or linseed to take up excess moisture - it will soon swell, so avoid adding a lot; you can always stir in more later if needed. Makes about a cupful.

Spread it on sandwiches, toast, or wafers. Nice on crackers with soups and salads. Stir it into pasta, scoop a dollop onto the dinner plate with mains, or serve as a dip. It keeps well, covered, in the fridge – the lemon juice ensures it stays looking fresh and green.

Pesto has an aura of luxury about it, but it will cost you practically nothing if you grow the parsley. It is very easy to grow - no green fingers needed!

wholefoodliving.life | Spring 2022

33

I had what I thought was a healthy lifestyle. I’ve never been a smoker, I’ve always done my yoga and meditation and sport but, in actual fact, I was having all the wrong food and I didn’t know it.

Heading down the whole food highway

by Peter Barclay

S

even years ago, when Ross Garrick began to experience chest pain as he mountain biked around west Auckland’s Waitakeres, he knew something wasn’t right. His doctor, though, was quite confident about his condition. “You're too fit," he told him, "it won't be a heart issue."

But he continued to have the same pain with exercise, and it was worse at night. "Penny, my partner, encouraged me to go back to the GP, which I did. He ran an ECG test and sent me straight to the hospital! Tests there showed I had had a mild heart attack and a 50 per cent restriction, but it was in a position that was impossible to stent. I was discharged to be managed medically."

"As I left, a young doctor said, 'you'll be back with a major heart attack'. My thought was 'like hell I will.’ I didn't know what I was going to do, but that wasn't an option. It was three weeks away from our wedding day, and I had too much ahead of me."

Ross had periodically visited Functional Medicine practitioner Dr Kamal Karl, so he returned to him for help. For Dr Karl, food is the foundation of good health, so it was no surprise that he recommended Ross read Dr Caldwell Esselstyn's book, Prevent and Reverse Heart Disease.

"He said, ‘I don't recommend this to many patients, but I know you will be able to do this'. I got the book and went cold turkey into whole food plant-based eating – fully SOS (no salt, oil, sugar), or alcohol. It took a couple of weeks to think about it, but I thought, well, this makes sense to me, and I don't have any other options.

I wanted to enjoy life "I was just about to marry Penny, and I'm in the last quarter of my life, and I wanted to enjoy it. So, why wouldn't I give it a go, so I did. I felt better immediately, not only physically but from the point of view of having a bit of control really. And, rather than being a victim of the medical system which just says 'take these pills, you'll get some nasty side effects and won't actually cure anything' – basically, you're on the heap.

"Since then, I have read widely and tend to live by Dr. Dean Ornish's more holistic model of lifestyle as well. I mountain bike, practice Yoga, walk, ride my motorbike, do regular gym sessions and over the past six months, I have added ocean swimming to my activities.

"I also practice meditation, am involved in community work and am building on my spiritual faith. Over the past seven years, I have been a patient of Dr Mark Craig and had help and advice from Dr Luke Wilson and Katherine Matthews (Nutritionist/Naturopath) and Dr Malcolm Mackay and Jenny Cameron from Melbourne.

Penny and I are members of the Auckland Plant Pod. "My blood results have been excellent; cholesterol has gone from 5 + to a 3.2 – 3.4 range with LDL 1.2 – 1.7 on average. I am

34 wholefoodliving.life | Spring 2022

nearly 73 years old, have plenty of energy, sleep well, never get sick, and I have not had Covid. They sent me out of the hospital with a whole lot of medication, and I gave that away very, very quickly, and I haven't been on any medication since.

While Ross's personal dedication to WFPB is clear, he says his focus would never have been as strong or as successful if not for Penny's constant support.

"I've had fantastic support in making this change from Penny with her wonderful meals and moral support. Penny's family history includes many serious heart attacks and strokes but our whole food plant-based life has turned around her risk of adding to this toll."

By nature, Ross has always pursued health. He was vegetarian for 25 years but he did have a huge amount of stress. His first wife was in and out of hospital for 30 years. To some extent, he believes, his heart condition may have been related to this.

"I don't know for sure, but that's what I put it down to – bouts of high blood pressure, not being aware of it through stress. That will do as much damage as a poor diet. But, by improving my diet so much, even though I was already (in inverted commas) on a good diet, I was still having meat, cheese, all the dairy, chocolate, ice cream, and alcohol. Everything that everybody else has. Knocking all of that off mitigated a lot of the stress on the body anyway."

Then the blood tests began to improve, and with it came a big boost in confidence.

"When I started on this, I didn't know anybody else on this diet.

And a few people said, ah you know, vegans are very unhealthy.

Everybody was saying you should be eating some meat – all that normal stuff. My approach as a person, I like to have all my ducks in a row.

"Being an engineer, I like to have all the information. I've probably bought 30 or 40 books over the years, and I've read every one of them plus every little bit of information I could find, just to keep giving me confidence. Every time I read something like that, it reiterates that I'm on the right path.

"I’m a person that has a lot of self-doubt, but I’ve made progress now and, well, I never get sick from one year to the next, and I’m nearly 73. A lot of my friends of the same age have got numerous illnesses, and they’re on six or seven drugs.”

These days, Ross says he deliberately tries not to say too much when people of around his own age are suffering from ill health, and he admits to being something of a zealot in this area in the past.

“People would say something, and I would say, ‘give up the dairy. Start with the dairy because that’s the worst, in my view. But people don’t want to do it. Honestly, they would rather face the

consequences – or they think they would until the consequences come in actual fact.

“Unless they’ve got something going on in a big way, they’re not really interested. They think they will get away with it, and a lot of people do. But it does amaze me that some people just carry on boozing away and eating all the wrong foods and sort of getting by, but I think they’re not really alive. They’ve limited their life without realising it, but I can keep up with anybody really, and it’s because of my diet.”

Ross doesn’t deliberately go out of his way to prove himself to anyone else, but he isn’t afraid to turn his hand to anything that requires more than the usual level of fitness for a man his age.

Keeping the fitness up “I’ve done a bit of building work around here. I worked for a builder for nine weeks building a penthouse on top of a building in the middle of winter. I could keep up with those guys like I was a 30-year-old. I’m not exaggerating; it’s just due to my health and general fitness, I’m sure of it.

“I could work as hard as they could all day long, still had heaps of energy, and I put it down to the diet. I do 15 hours of exercise a week. I don’t get ridiculous about it, and some days I don’t go at all, but I can power up the Pakiri hill on my push bike. I can swim a couple of kilometres in the ocean, and I put that down to my general health.

“It’s an old body, but it’s getting everything it needs; it’s performing well, and I’m absolutely positive it’s the diet.”

Looking back on it all, Ross likens his experience to that of Grant Dixon (p.20 Winter ‘22) before his heart event.

“I had what I thought was a healthy lifestyle. I’ve never been a smoker; I’ve always done my yoga, meditation, and sport, but, in actual fact, I was having all the wrong food, and I didn’t know it.”

The trip down Pakiri hill towards Leigh features some stunning views. If your're on a push bike though, heading back up in the opposite direction isn't for the feint hearted.

“Nobody told me when we were eating a lot of meat and eating all that cheese and ice cream and stuff that you have. It’s not good for you. I was quite astounded when I looked at it, particularly after reading Dr Caldwell Esselstyn’s book which I think is a fantastic place for anybody to start.

“He’s very strict, but he produces the results. The facts are the facts, but he managed to help all those people – most of who had had multiple heart surgeries – pretty incredible statistics.”

Ross and Penny keep refining their diet, and occasionally, Ross says, he can fall off the wagon, “not in a big way but maybe with a bit too much sugar.” The secret, as he sees it, is constant motivation to keep learning along with the excellent advice he receives from plant-based doctors, reading the books they produce and, of course, Penny’s fantastic kitchen creations.

wholefoodliving.life | Spring 2022

35

‘FISH’ FINGERS WITH MINTED MASHED PEAS Here is a DELICIOUS! Spring recipe that most visitors who stay for tea just love. It’s certainly become one of our repertoire specials in our household! The kids love it! Let me know if you need a few more.

by Nicole Morgan, Plant Strong Living INGREDIENTS - 'fish' fingers 2 pkts 1 100 ml 1 Tbsp 1/4 tsp 1.7 kg 100g 1 tsp 200 ml 100g

firm tofu lemon zest and juiced white wine vinegar dijon mustard ground black pepper potatoes, peeled & cut into quarters plain flour salt (optional) soy milk breadcrumbs (panko)

INGREDIENTS - tartare sauce 1 cup 1 tsp 1 tsp 1 tsp 1/2 tsp 1/2 tsp 1 2 Tbsp 3 200g 1/4 tsp 1 Tbsp

cashews onion powder garlic powder parsley salt dill lemon zest and juiced capers, chopped pickled gherkins, chopped minted peas white wine vinegar maple syrup bunch mint leaves, chopped finely

36 wholefoodliving.life | Spring 2022

METHOD 1. Turn the oven to 220°C fan bake. In a heatproof bowl, soak the cashews in boiled water, set aside.

2. Pat the tofu dry with paper towels or a clean tea towel, then slice each tofu into 8 fingers (giving you a total of 16). In a shallow dish mix together the lemon zest and juice of one lemon, white wine vinegar, Dijon mustard and ground black pepper. Place the tofu in the dish and leave to marinate.

3. In a large pot cover the potatoes with water, bring to a boil, reduce the heat and boil for 25 minutes or until the potatoes are tender. Drain and mash the potatoes with a few splashes of soy milk, finally whisk with a fork for a fluffier finish. Season to taste.

4. Meanwhile to make the batter, in a medium bowl whisk the plain flour and salt with 200 ml of soy milk. In another bowl empty the breadcrumbs.

5. Take the tofu out of the marinade and drop them into the batter, toss to coat. Transfer to the breadcrumbs and coat well, place all breadcrumb coated tofu to a lined baking tray. Bake for 25 minutes.

6. To make the tartare sauce, in a high-speed blender, blend the drained cashews, ¾ cup water, onion powder, garlic powder, parsley, salt, dill, zest and juice of one lemon until smooth. Now add the chopped capers and gherkins, mix well and chill until needed.

7. In a heat proof bowl pour boiled water over the peas, leave for 5 minutes. To make the pea vinaigrette mix together the white vinegar, maple syrup and mint, season to taste. Drain the peas and mash (you could mash roughly using a stick blender), then stir through the vinaigrette.

8. Serve the ‘fish’ fingers with a dollop of mashed potatoes, mashed minted peas and lashings of tartare sauce. Enjoy.

ASIAN TOFU POKE BOWL Very filling nutritious bowl, with rich asian flavours. The dressing is just D.I.V.I.N.E.

by Nicole Morgan, Plant Strong Living

INGREDIENTS - Asian sauce 1/2 cup 1 Tbsp 1 1 Tbsp 1Tbsp pinch 2 Tbsp 2 Tbsp 1/4 cup

cashew pieces water spring onion rice vinegar peanut butter chilli flakes maple syrup soy sauce water

INGREDIENTS 2 cups 454g 300g 2 1 1/2 cup 1/4 2 3 2

brown rice edamame beans (frozen) tofu cut into small cubes garlic cloves, finely diced knob of ginger, peeled & grated tamari or soy sauce red cabbage, finely sliced carrots, finely sliced radishes, finely sliced avocados, sliced

METHOD 1. In a small bowl or a high-speed blender (ready to make your Asian sauce), soak the cashews in boiled water. Set aside.

2. In a medium pot bring the brown rice and 4 cups of water to the boil, reduce heat, cover and cook for 25 mins or until the liquid has absorbed. Take off the heat and sit covered for 5 mins.

3. Throw the edamame beans into a bowl with boiling water just to cover. Leave for 2 minutes then drain. Set aside 4. Meanwhile in a bowl mix the tofu, garlic, ginger and ¼ cup soy sauce. Set aside to marinate.

5. To make the Asian Sauce, in a high-speed blender, blitz the cashews, 1 tbsp water, spring onion, rice vinegar, peanut butter, pinch chilli, maple syrup, 2 tbsp soy sauce and ¼ cup water until smooth.

6. Using a medium fry pan over a medium heat, fry off the marinated tofu in the marinade juice, stirring to make sure the tofu doesn’t stick to the pan. Fry until the juice has evaporated and you have a nicely browned and dry tofu.

7. Load your bowls up with a good serve of rice, the sliced vegetables, tofu, edamame beans and a good drizzling of the Asian sauce. Enjoy.

wholefoodliving.life | Spring 2022

37

Janice Carter Lifestyle Medicine Coach

Common misconceptions in food conversations

A

s a Lifestyle Medicine Coach, I spend time with many clients who have diabetes, high blood pressure, high cholesterol, heart disease, and obesity. I enjoy teaching my clients that their fork can be more powerful than the prescription pad when it comes to preventing and reversing chronic diseases. These conversations usually uncover some common misconceptions about food and nutrition. Here are five myths that I hear almost every day, from clients and friends alike:

"I need to eat more protein"

Many people don’t realise that the average Kiwi consumes more than twice the Recommended Dietary Allowance (RDA) of protein, most of it from animal products. Unfortunately, animalbased proteins have been shown to promote faster growth, not only of normal cells but of cancer cells, and have been linked to a variety of cancers as well as heart disease, diabetes, Alzheimer’s disease, and kidney stones.

Plant foods contain plenty of protein, and a whole-foods, plantbased diet actually provides exactly what’s recommended in terms of protein requirements – about 8-10 per cent of total daily calories from protein. This happens naturally when people eat a diet of diverse, whole plant foods – there is no need to count grams of protein! And unlike animal proteins, plant proteins from whole foods are not associated with cancer or other chronic diseases. In fact, these foods actually prevent many of the diseases we see today!

Chicken, turkey, fish, and eggs are not healthy sources of protein.

They all contain significant amounts of cholesterol and saturated fat, in many cases as much as beef, so they are not “heart healthy” foods. Plant-based sources of protein contain zero cholesterol and far less saturated fat. Chicken and turkey usually contain antibiotics, pesticides, and faecal contaminants, and have been associated with salmonella, staph, and other infectious disease outbreaks. Chicken, fish, and eggs have been associated with an increased risk of diabetes. Almost all fish contain mercury, which can cause neurologic and cognitive problems; many also contain polychlorinated biphenyls (PCBs), a toxin associated with cancer.

Eggs cause intestinal bacteria to make a substance called TMAO, which can trigger heart attacks and other cardiovascular events.

Whole plant foods supply plenty of protein, and they don’t come packaged with cholesterol or high levels of saturated fat.

Instead, their protein is bundled with fibre and many necessary nutrients! Great plant-based sources of protein include lentils, chickpeas, black beans, kidney beans, soybeans, and quinoa.

Green vegetables such as spinach, silver beet, broccoli, and peas

38 wholefoodliving.life | Spring 2022

are also quite high in protein per calorie. But remember, it’s not necessary to seek out plant foods high in protein, since a varied whole-food, plant-based diet will naturally provide enough protein, without special effort.

"I need to drink milk to have strong bones.”

Many people equate dairy with calcium, strong bones, and the prevention of osteoporosis (low bone density). Generations of advertising slogans courtesy of governmental propaganda have perpetuated this idea. However, dairy isn’t the answer here. Many studies show that dairy products actually increase the risk of fractures related to osteoporosis!

The biological purpose of cow’s milk is to support the rapid growth of a calf. Humans have no nutritional or medical need to consume the milk of cows or any other nonhuman species.

Cow’s milk has significant levels of female hormones, and usually contains antibiotics, pesticides, saturated fat, and cholesterol — substances that definitely do not do a body good! Dairy has been specifically linked with prostate, ovarian, and uterine cancer, as well as heart disease and early death.

The best sources of calcium come from the earth, in foods such as kale, broccoli and leafy greens, sesame seeds and other seeds.

As a bonus, these vegetables are high in vitamin K, which is also important for strong bones. Beans are an especially good source of calcium, because they are also high in phytates, antioxidant compounds that enhance mineral absorption (despite common perception to the contrary) and thus protect bone density.

Many brands of soy milk, almond milk, orange juice, and tofu are fortified with calcium and vitamin D, just as cow’s milk is artificially fortified with these nutrients. However, there is no need to specifically target calcium sources in the diet; a diverse, wholefood, plant-based diet will provide all of the calcium you need.

"I can’t eat carbs”

Many people are mistakenly led to believe they should avoid carbohydrates, particularly for weight management and diabetes control. Instead, they focus on proteins — especially animal proteins — and fats. Sadly, this approach actually increases the risk of chronic disease and death, and it deprives people of the numerous nutrients found in carbohydrate-containing foods.

It is true, however, that not all carbohydrates are created equal.

Refined, highly processed carbohydrates raise triglycerides, promote weight gain, and push up blood sugar. On the other hand, starches that come from whole grains bring fibre, essential fatty acids, B vitamins, zinc, and protein into our diets and provide an

excellent source of energy. Beans, legumes, starchy vegetables, and fruits are other healthy carbohydrate sources. Balancing these foods with non-starchy vegetables is an optimal way to eat for weight loss, diabetes control, and reversal of heart disease.

"Healthy food is too expensive.”

You don’t need to shop at a gourmet health food store to find nutritious foods. Actually, some of the healthiest foods are the least expensive, and they are readily available at most grocery stores and many local farmers’ markets. Beans, lentils, brown rice, and frozen vegetables are usually inexpensive, especially when bought dried and in bulk. Organic fruits and vegetables can cost more, but eating nonorganic plant-based foods is still more nutritious than eating meat, chicken, fish, eggs, and dairy, organic or otherwise.

Even when processed foods and animal products are sold cheaply, they are expensive in terms of the cost to your health.

What you may save now, you could end up spending later in pharmacy co-payments and medical bills!

"So how do I get my calcium?"

Milk equals strong bones, or at least that’s the false myth that I grew up believing. Now that I know that dairy is actually a hindrance to maintaining healthy bones and overall health,20 years ago I turned to plants to get my calcium intake. The good news is by changing my diet to a plant-based diet, I haven’t become weak and fragile without a glass of cow’s milk or cup of yogurt a day. This is a huge surprise to most people, considering I live in a country that is founded on beef, sheep and dairy.

Calcium is a nutrient derived from the soil and is an important nutrient you need to maintain a healthy nervous system, healthy blood pressure levels, strong bones and teeth, and to prevent osteoporosis. I figure, why not just get it straight from the source (plants) instead of making the poor cow suffer in the meantime (and paying for it with my own dollars)?

Calcium is found abundantly in so many plant-based foods, many of which might surprise you. You don’t need to worry about getting enough on a plant-based diet since most all plant food sources of calcium are easy to absorb. They contain other nutrients that provide your body with bone and heart support, and best of all, they aren’t acidic like dairy. Highly acidic dairy foods and other animal foods actually break down your bones and contribute to a large number of health problems.

Eat more of these plant-based sources of calcium and ditch the dairy for good!

COLLARDS: Leafy greens and cruciferous vegetables, are by far one of the best sources of calcium. There are 268 milligrams in every cup of cooked greens. They are also an excellent source of vitamins A, C, K and Iron.

FIGS: About eight to ten dried figs contain as much calcium as one glass of milk. Not too shabby for such a delicious little dried fruit. Figs are also a great source of fibre, iron, and potassium.

ALMONDS: Almonds are another top source of calcium, along with magnesium and fibre. They even contain protein and heart-healthy fats to boot. You can make your own almond milk or almond butter.

FORTIFIED PLANT BASED MILKS: Plant-based milks like soy, almond, oat milk are all great sources of calcium. They’re fortified with soil-based calcium and can help up your intake in a delicious way. Most plant-based milks contain over 30 percent of your daily calcium, while some have almost 50 percent more than dairy milk. I find it’s easy to get enough of these delicious milks by using them in smoothies and on porridge. Rotate them weekly so you get a variety of nutrients.

BROCCOLI: Many people are surprised to learn that broccoli is a fantastic source of calcium, containing 180 milligrams in just one cup of cooked broccoli. Eating a cup, a day can easily help you increase your calcium intake to ensure you get enough. Not a fan of steamed broccoli? Sneak a couple florets into your next smoothie recipe or even your next batch of veggie burgers.

PUMPKIN: Butternut squash is a true superfood in every way.

It’s packed with fibre, Vitamin A and contains 84 milligrams of calcium, which is almost 10 percent of your daily needs.

KALE: One cup of kale contains 94 milligrams of plant-based calcium, along with magnesium, fibre, chlorophyll, vitamin A, iron, and vitamin C. Not that we need another reason to eat kale, but it never hurts to have yet another to adore this leafy green, right? Try some kale recipes.

CHIA SEEDS: This comes as no surprise. Chia seeds contain yet another nutrient that makes them a true superfood. Chia seeds are loaded with calcium and yield many benefits as a result.

Chia contains roughly 177 milligrams per two tablespoons, which is 18 per cent of your daily needs. That’s incredible for such a tiny seed! Adding a tablespoon twice a day to your smoothies, oatmeal and salads is a great way to ensure that you get enough. Chia seeds swell up when they come in contact with moisture and are a wonderful way to feel full for longer which results in not needing to snack and consuming less calories.

Other great sources of calcium include: oatmeal with 105 milligrams, and soy beans with 261 milligrams. You’ll need 1000 milligrams of calcium to reach your daily quota without a supplement, so eat as many plant-based sources of calcium to get this important nutrient into your diet without an ounce of dairy needed.

wholefoodliving.life | Spring 2022

39

40 wholefoodliving.life | Spring 2022

ROASTED PEAR WITH CASHEW CARDAMOM CREAM This delicate desert, full of flavour. An entertainment must.

by Catherine Barclay

INGREDIENTS - Cashew cream 1 cup 1/4 cup 1 tsp 1/8 tsp 1/8 tsp 1/4 cup 1/2

raw cashew nuts maple syrup lemon juice ground cinnamon ground cardamom soy milk vanilla bean

INGREDIENTS - roasted pear 4 2 Tbsp 1 Tbsp 1/2 1 tsp 1/4 water

medium ripe pears maple syrup lemon juice vanilla bean ground cardamom cup water

METHOD 1. Preheat oven to 180°C. 2. Place the cashews in hot water and set aside.

3. If the vanilla bean is dried, soak it in boiling water for at least 15 mins to soften.

4. Drain the vanilla bean and cashews, cut the bean in half and add half to a blender along with the cashews and all the other cashew cream ingredients.

5. Blend until creamy and smooth, set aside.

6. Mix the maple syrup, lemon, and cardamomin a bowl.

7. Cut the pear in half, remove the inner core and mix in the syrup.

8. Place the pears face down in an oven proof dish. Pour the remaining syrup over the pear, and add water to the bottom of the dish.

9. Roast for 20 minutes, then turn the pear over and baste it with juices from the pan. Continue to roast for a further 20 minutes.

10. To serve, spoon the cashew cream evenly over four plates, place two pears each on top of the cream and sprinkle with the apricot, raisin and walnut mix.

INGREDIENTS - to serve 4 dried apricots, finely chopped 1/4 cup raisins 1/4 cup walnuts, finely chopped

APPLE OR APRICOT CREAM Another cashew cream idea is using stewed fruit with cashews and vanilla. Try two small cups of either stewed apple or apricot in juice (drained) with 1/2 cup of cashews (soaked to soften; see above) and 1 tsp of vanilla. Blend and enjoy!

This tip is from Lorraine Curtis, who does an inspiring service of guiding people on a WFPB journey through the Drury Auckland CHIP programme.

wholefoodliving.life | Spring 2022

41

Health Coalition Aotearoa 2022 Conference

Health: Taking in the wider picture

by Peter Barclay

F

rom the perspective of the whole food plant-based community, the wider picture of health is clear and simple.

Don’t eat animal products, remove sugar, oil and salt from your diet wherever possible and stay away from ultraprocessed foods, sugary drinks, tobacco and alcohol. Oh, and don't eat dairy or fish.

Now, does that sound like an easy road to good health? Well, from the perspective of the super-convinced that summation might mean a collective thumbs up, but for the wider community, the answer is nowhere near that simple.

The problem, of course, is that so many actors are involved. And, more than anything, when we talk about achieving good health at a personal level, it always involves some seriously disruptive thinking. On a bigger scale, it's even more awkward because so many organisations have a lot of 'skin+ in the game'. Some have vested commercial interests, but others take such a diverse stand on what good health means that even a simple approach becomes crazily__+++ complicated.

You might think that ‘the evidence’ would sort this out but, take a subject like fluoridated water for example. Here the health debate is still strongly divided, and dare we attempt to discuss the vexed question of vaccination or the value (or otherwise) of wearing a mask?

These might be 'extreme' examples but if you ponder on the subject a bit, it’s easy to see why so many of us come up with such sage remarks when it comes to health, like; ‘health, oh it’s such a broad picture’ and “I know one thing; it’s not a one size fits all” or ‘a vegan diet? But that’s so restrictive.’

If this train of thinking has begun to paint a picture, you might now be in the right frame to consider what was presented at the August conference of Health Coalition Aotearoa. The HCA is an amalgam of over 60 organisations interested in health. It is led by the renowned Professor Boyd Swinburn, head of Population Nutrition and Global Health in the School of Population Health, University of Auckland.

Health coalition membership

Evidence Based Eating New Zealand, of which I am an executive member, is one of them. Others include Doctors for Nutrition, the NZ Heart Foundation, He Waka Tapu, Dieticians NZ, ASH, Alcohol Healthwatch, Auckland Women’s Health Watch, Healthy Auckland Together, Child Poverty Action Group, PSA, Save the Children, Stroke Foundation, Garden to Table, Alcohol Action NZ, Consumer, Kidney Health New Zealand, to name but a few, along with a further 56 individually listed academics.

In various ways, all of these organisations exert pressure on the Government and the Department of Health to improve health outcomes for all New Zealanders.

The conference was notable by the fact that speakers ranged from Andrew Little, the Minister of Health, to Dr Ayesha Verrall,

42 wholefoodliving.life | Spring 2022

Boyd Swinburn

Diana Sarfati

Andrew Old

Associate Minister of Health, and the most senior executive members of New Zealand’s newly rearranged health system. It was pretty much ignored by the news media, and for average Joe's like me, it was quite a mind grind.

The challenge lies in understanding how all these various organisations and academics can ever channel a clear message to Government that will result in workable solutions on the ground.

First public address Dr Diana Sarfati, in her first public address as the new Director General of Health, offered some interesting thoughts..

“I have a particular interest in cancer prevention; that’s where I’ve come from most recently. One of the first things I did as Chief Executive of Te Aho o Te Kahu was to develop and organise a Cancer Prevention Report,” she said.

“The purpose of that report was to state the importance of prevention in terms of cancer, to look at where we are at in terms of prevention and, most importantly, to look at policy options that government might like to consider in strengthening that preventive action.

“That’s important because just in the cancer space, and of course, that’s only one part of the much more complex puzzle because, hypothetically, up to half of all cancers can be prevented if we could maximise preventive activity. That’s 14,000 fewer people being diagnosed with cancer every year and nearly 4500 fewer people dying from cancer every year.”

Wow, that sounds simple to me, just eat a whole food plantbased diet. But wait, there’s more. Lets take a look at that report.

There are many elements in it that WFPB’rs will certainly salute but what about the following?

“Wholegrains, non-starchy fruits/vegetables, dietary fibre, and dairy products can reduce the risk of these cancers: bowel, breast, oesophagus, kidney, bladder, liver, oral cavity, pharynx, larynx.”

Oops, was there a dairy company on the horizon there? I jest, of course, but the milk bottle icon used in the report looks suspiciously like Fonterra's much-lauded opaque design - although it's now made of plant-based material and is kerbside recyclable, so that's a plus, I guess.

Dr Sarfati told the conference that focusing on prevention was “the best tool we have in our tool kit”, especially in terms of

addressing inequities.

“The cancers where there are the biggest inequities in terms of who develops cancer are also the cancers that are the most preventable. So, if we address those elements of prevention we are also addressing inequities, and we would likely address that huge statistic that Maori are twice as likely to die from cancer as non-Maori in this country.”

She said preventative strategies were the most cost-effective but, “a strong and sustainable approach to prevention requires a whole lot of elements. It requires commitment from successive governments. It requires strong Māori leadership and governance.

It requires effective cross-sector collaboration. It requires good research and evaluation and data and monitoring and it requires support for communities to have more control over the environments in which they live.”

The value of advocacy A point worth noting for organisations like EBE NZ, Doctors for Nutrition and all other groups making up the Health Coalition was that for Dr Sarfati, “the role of advocacy groups and researchers is a really critical one. Collectively you are really good at identifying the key issues, the priorities, creating and collating evidence and providing a single minded focus so we never lose sight of those goals.

“So, when I’m thinking about how can we collectively create change, one thing is to think about how we can help government to make those changes.

Part of that picture is providing them with evidence and focus and making them aware how important an issue is, but that’s not the only thing that needs to happen.

“There’s also the stuff that government has to worry about like what the people out there want and what the people out there think is reasonable. And if you’re not getting the message to the people out there it is very difficult for government to move.”

Now, here's the point where my eyes start to glass over.

Did we (i.e. all the members of the Health Coalition) seemingly have an ally on our hands, or did she just tell us that we have to change the public mind before Government will ever do anything?

If that’s the case, then it’s our job first to convince meat eaters that they’re on the wrong path. When that happens, we can all join hands with the Health Department and, together, skip merrily off to Government and happily write the beef, dairy and fishing industries out of existence.

It never worked that way with smoking. With smoking, the evidence carried the day. And, let’s not forget the fact that processed meats have been given class one classification as carcinogenic with red meat coming a close second.

Health risk falls disproportionately Doctor Andrew Old, Deputy Director-General, Public Health Agency, told the conference that “alcohol, smoking, physical inactivity and unhealthy diets account for something like a third of all health loss. And further, we know that the impact of those risks falls disproportionately on Maori and Pacific communities and on communities experiencing socio-economic deprivation.

“That disadvantage is further compounded by the fact that

many of those communities live in areas where there are excessive numbers of fast food outlets, alcohol outlets and the like.”

He said there was a serious need to “address the commercial determinants of heath. There is a real, fundamental and irreconcilable conflict between the interests of some companies to make a profit for their shareholders and the aims of the New Zealand public health system to build towards pai ora (good health) for all New Zealanders.

“Things like lobbying which can rely on manipulating science in attributing harm to individual choices. Direct resistance to public health initiatives – industry-generated delays in introducing tobacco plain packaging would be an example of that.”

But wait, it gets better.

“There is significant commercial influence on policy and public opinion as well as on individual consumer practice. Developing and marketing products that appeal to particular groups, as we heard from Dr Christina McKerchar (another conference speaker) earlier; children exposed to junk food advertising on average 68 times per day, promoted and self-regulated industry codes over national legislation and finally, corporate responsibility washing that aims to paint business in a favourable light but may actually be covert marketing.

“Or, legal challenges that are mounted by supermarket chains against local alcohol policies. Developing and marketing products that appeal to particular groups as we heard from Dr Christina McKerchar (another conference speaker) earlier; children exposed to junk food advertising on average 68 times per day, promoted and selfregulated industry codes over national legislation and finally, corporate responsibility washing that aims to paint business in a favourable light but may actually be covert Picture, Grant Dixon marketing.

"So, if we’re serious about improving health and health equity, then we need to not only understand but collectively address these issues.”

Well high five and a smiley face Dr Old! Overall, his address gave more than a hint that New Zealand’s new health administration has the power and the will to intervene where it counts. He continues: “Although its most obvious when we are talking about food environments, these dynamics are at play across the spectrum of public and population health, including as we work towards sustainability and climate change.

“But there is hope. We have done this before, and we can do it again, and I think our experience with tobacco control is instructive. That experience has shown us that a comprehensive and integrated approach from strategy and policy, regulation, pricing and, again to come back to Dr Safarti’s call around community action, and taking the community with us on that journey, has had, and continues to have significant impact.”

Who knows what will happen here. Perhaps, if the regulators get a serious foot in the door, we could be in for a sea change and that 116 page Cancer Prevention Report might hold a clue. In a segment that looks at potential solutions, that word ‘mandate’ rears its head at least five times.

wholefoodliving.life | Spring 2022

43

BEAN PATTIES WITH HARISSA There are dozens of ways to make delicious patties. One reason I love this recipe so much is that the patties are heartier and nuttier than most, which makes for an even better meal. Top the burger with Harissa Sauce which is an aromatic, spicy paste frequently used in North African and Middle Eastern cooking.

Makes 4 servings INGREDIENTS - Burger 1 Tbsp 2 tsps 1/2 cup 1 1/2 cups 1/2 1/2 2 1 1/4 2 Tbsps 2 Tbsps 1 Tbsp 1/2 tsp 2 Tbsp

ground flaxseeds (linseed) blended peeled lemon (see p.59) old-fashioned rolled oats cooked or 1x425g (15.5 ounces) can salt-free kidney beans or black beans, drained and rinsed chopped walnuts chopped onion garlic cloves piece fresh turmeric, grated (or 1/4 tsp ground) tahini nutritional yeast white miso paste smoked paprika minced fresh parsley

INGREDIENTS - Harissa sauce 1/3 cup dried hot red chillies, seeded and cut into small pieces, or to taste 1 Tbsp coriander seeds 2 tsps caraway seeds 1 tsp cumin seeds 2 roasted capsicum 3 garlic cloves, chopped 1 Tbsp nutritional yeast 2 tsps white miso paste savoury spice blend (p. 44) 44 wholefoodliving.life | Spring 2022

METHOD - Burger 1. In a small bowl, combine the flaxseeds and lemon, stirring until well blended. Set aside.

Grind the oats into coarse flour in a food processor.

2. Add the beans, walnuts, onion, garlic, and turmeric and process until well combined.

3. Add the tahini, nutritional yeast, miso, paprika, parsley, and flaxseed mixture. Pulse until well combined.

Shape into four patties. (They will be sticky.)

4. Place the patties on a baking sheet lined with a silicone mat or parchment paper and refrigerate for 30 minutes.

5. Preheat the oven to 180°C (350ºF).

6. Bake the patties for 30 minutes; then flip them with a metal spatula and bake for another 15 minutes, or until firm and browned.

7. Serve topped with Harissa Sauce.

METHOD - Harissa Sauce 1. Place the dried chillies in a heatproof bowl and cover with boiling water. Set aside for 30 minutes; then drain.

2. In a small skillet, stir the coriander, caraway, and cumin seeds over low heat until fragrant, about 30 seconds.

Transfer to a food processor and add the drained chillies, roasted red bell peppers, garlic, nutritional yeast, miso, and Savoury Spice Blend to taste.

3. Process until smooth. Add up to ¼ cup of water, as needed, to make a smooth, thick sauce.

This recipe is found in the incredible Dr Greger's How Not To Die Cookbook. Full of easy plant-based recipes and evidence-based advice.

SAVOURY SPICE BLEND Dr Greger: I always have this seasoning blend on hand to add flavor to dishes in place of salt.

INGREDIENTS 2 Tbps 1 Tbsp 1 Tbsp 1 Tbsp 2 tsps 2 tsps 2 tsps 2 tsps 1/2 tsp 1/2 tsp

METHOD nutritional yeast* onion powder dried parsley dried basil dried thyme garlic powder dry mustard (mustard powder) paprika ground turmeric celery seeds

1. Combine all the ingredients in a spice grinder or blender to mix well and pulverize the dried herbs and spices.

Transfer the blend to a shaker bottle or jar with a tightfitting lid. Store in a cool, dry place.

* Dr Greger recommends those with Crohn’s disease or hidradenitis suppurativa avoid nutritional yeast.

This recipe is in the incredible Dr Michael Greger's How Not To Die Cookbook. Full of over 100 plant-based recipes and evidence-based advice to help Prevent and Reverse disease.

Founder of nutritionalfacts.org

wholefoodliving.life | Spring 2022

45

Professor Maurice Curtis

Brain functions talk has CHIP Club audience spellbound

U

niversity of Auckland medical expert, Professor Maurice Curtis, kept a small but highly attentive audience spellbound with fascinating insights into the workings of the human brain at a recent CHIP Club meeting at Drury, South Auckland.

His one-hour address covered some of the functional medical aspects and included curious details on how the brain learns and stores information. Other parts of his talk dealt with Alzheimer's risk, the importance of the olfactory system, stroke, blood pressure and more.

He expressed strong concern about the general risk of uncontrolled blood pressure and where it could lead.

"We know that if you live with uncontrolled high blood pressure for six months, you will certainly, and of course there's always an exception, get dementia of some form," he said. "We know that keeping your blood pressure under control is really important.

"A lot of people don't like taking blood pressure medication, but it is important for reducing stroke risk and the general wear and tear on your brain. The vascular supply to your brain is absolutely critical. We never see people with Alzheimer's disease that have a perfect vascular supply. They've always got plaque in the vessels and so on.

In response to a question on whether blood pressure could vary in different body areas, he said pressure was relatively constant throughout.

"With blood pressure, it doesn't matter where you look in the body; the blood pressure is always going to be roughly the same.

It's the heart that causes that blood pressure. But if you've got vessels that are constricting, then it's the garden hose principle.

If you turn the tap on more then, you've got to get more water through the hose. If you narrow down the hose, the pressure goes up.

Pumping up the pressure

"If the heart has less diameter to pump blood through, then the pressure is going to go up. Not really does it put pressure on your heart, of course, because the muscle of the heart is under pressure the whole time, but the brain is going to be affected badly. The brain loves a good, clean, robust supply.

In response to a question about the value of nitric oxide, Professor Curtis said when people have received cardiovascular surgery, "they'll usually get their vessels flushed with something that has a nitric oxide producer in it which helps to vasodilate the vessels and allow them to be cleared out more quickly from the reactive oxygen species that build up when there is a lack of oxygen there. There is a range of drugs out there for this, but they

46 wholefoodliving.life | Spring 2022

are very much at the top end of the prescription end of things."

In response to another question on repeated messages and the way the brain learns, he said repetition deepens impression.

"The more times you see it, the more ingrained it becomes, and the more you're likely to take it on.

Tricking the experts

"There was a great show a few years ago about some people who were illusionists. They did this trick with some of the top marketing experts in London. They set up their way to work so that certain things were there without any of them knowing why.

"They picked them up for a nice day out and told them that they wanted to do a test on what they could come up with in a day. In this particular case, they wanted them to come up with a marketing idea for a pet crematorium. The marketing people didn't know this, but they were put into a room and asked to come up with an idea of how they would market the pet crematorium.

"They got driven past a school where there were kids walking past a pedestrian crossing. It was all set up. They were all carrying different placards and different things like a teddy bear etc. There was a billboard of a pet floating up into the sky, going to heaven.

"At the end of the experiment, each of the marketing people had to present very quickly what their idea was and not surprisingly, almost all of the ideas were exactly the same. By showing people certain things on their way to work it was enough to influence their minds into thinking this is what we want our pet crematorium marketing to look like.

"So not surprisingly, the more times you see something (like KFC as one interjector called) … the more the brain registers it."

One questioner wanted to know if the pathways established in the brain could ever be undone.

"There are whole lot pathways that are just for routine. Many of you have been in this room before, but the room layout was different, and none of you had any problems. That's using conventional pathways, interpreting the world, subtly different but essentially the same.

"When you are learning something new, it's quite different. You are checking which pathways are common and then which new ones need to be put into place for me to remember that.

"For instance, I can still remember the half chapter of Shakespeare that I had to do at school, I could recite it to you now, but I won't. Time and time again, I put that into my memory to the point that it was commonplace. But other things will be done away with because they are in a category where you don't reinforce those memories.

But what is the CHIP programme & how does it work?

T

A horizontal slice through a section of the human brain drew close attention as it was handed around the audience.

"The point I'd make there is that with Alzheimer's disease, you are essentially taking one of those neurons away. The neuron dies, and what does that do to the synapse? It leaves it no place to live, so it goes away; you lose that memory. But, of course, this is happening on the million cell scale; it's not just one or two cells."

Footnote: CHIP Club is open for anyone to attend. Its primary focus is on people who have previously completed a CHIP programme. CHIP Programme attendees learn how to readjust their eating patterns to follow a healthier path.

CHIP Club acts as an ongoing fellowship and support group, helping them to stay on it.

he Complete Health Improvement Program (CHIP) encourages transitioning to a more whole food, plant-based diet and may not only be the most well-published community-based lifestyle intervention in the medical literature, but also one of the most effective, says Dr Michael Greger.

He says its clinical changes may be on par with outcomes achieved in live-in lifestyle programs, and the average drop in blood pressure achieved with CHIP exceeded reports by the Dietary Approaches to Stop Hypertension (DASH) study and was comparable to results from trials with blood pressure–lowering drugs.

To make CHIP more widely accessible, each live presentation delivered by Hans Diehl, the developer of the program, was videotaped so volunteer facilitators, each trained and certified, could screen the lectures and foster discussion among participants.

Participants who completed the facilitated video program had a 20-point drop in blood pressure, a 40-point drop in bad LDL cholesterol, and more than a 500-point drop in triglycerides. Most of those who started CHIP with diabetic-level fasting blood sugars left with nondiabetic levels.

Typically, studies giving dietary advice to participants not in a live-in setting may get cholesterol reductions of 3 to 6 percent, and sustained reduction of 1 percent is associated with a 2 to 3 percent Dr Michael Greger drop in heart disease incidence.

Just one month of CHIP achieved an 11 percent drop on average and up to a nearly 20 percent drop among those participants most in need of intervention.

On programme completion

This verticle slice, a plastic model of half the brain, shows its connection to our olfactory sensors via the nose at lower left.

Eighteen months after completing the volunteer-led video series, most CHIP participants maintained their reductions of animal products, though some began eating more junk food and less fruits and vegetables (though not back to baseline quantities).

Importantly, they were eating about 400 fewer calories a day than before they started CHIP. At the end of the six-week video program, they were down only 300 daily calories.

"Ready for the huge shocker? Even though the participants had been told explicitly to eat as much as they wanted without any calorie- or carb-counting and without any portion control, just by being informed about the benefits of centering their diets more on whole plant foods, by the end of the six-week program, they were eating, on average, about 339 fewer calories a day without even trying. Instead of eating less food, they were just eating healthier food.

Unlike many weight-loss programs that count calories and limit portion sizes, an all-you-care-to-eat plant-based, whole food dietary approach appears to be more sustainable.

wholefoodliving.life | Spring 2022

47

48 wholefoodliving.life | Spring 2022

SUP SMOOTHIES A tasty, quenching, effective way to take essential supplements! | by Innes Hope A fully plant-based diet is only possible, long term, if we supplement with Vitamin B12. Other supplements may or may not be needed depending on individual bodies and circumstances. Make your Sup Smoothie according to your needs, as best confirmed by a qualified nutritionist, dietician, or doctor. Enjoy!

This small-serve drink leaves room for a meal of wholefoods that we chew in the normal way. Sup Smoothies are useful if we have nutrient absorption problems, or we can’t stomach pills. They’re also helpful for those elderly or unwell who cannot eat enough bulk to get essential nutrients. Manufactured foods are often supplemented with B12, Vit D, calcium, etc, but not enough to meet recommended allowances. Make up the difference in your smoothie.

The best time to drink one is close on breakfast, to grant you an energy-filled day.

INGREDIENTS Water – 1/3 cup, and Citrus juice, ¼ cup freshly squeezed, incl. pulp minus seeds.

Banana – ½ a banana makes your smoothie smooth and sweet – but not too sweet.

Leafy Greens – a leaf (minus stalk) of kale, spinach, silver beet, or dark leafy greens.

Rolled Oats – x2 Tbsp. Not essential, but they add oat milk creaminess.

Linseed or Chia – x1 Tbsp (if you’re not eating one of these in other ways).

Spirulina or Chlorella x 1 or 2 tsp.

Spirulina is an algae so rich in protein, iron, B vitamins, (no B12), manganese and other nutrients that it provides dietary support for astronauts in long-term space missions. Choose an uncontaminated brand - (more expensive but worth it). Spirulina is the popular queen of green smoothie ingredients, along with fresh, leafy greens.

Linseed & Chia provide essential omega 3s not available in adequate amounts from other plants.

Though they thicken your smoothie nicely, they are not necessary if you’re eating a tablespoon or two in other ways each day – (with breakfast, etc).

Other Minerals Tabs and powders can be added, or capsules broken open and the powder added. Magnesium and zinc are the most popular. Take only the minimum required.

Miscellaneous Turmeric, ginger, cinnamon, and/or a pinch of cayenne. Mint, raw apple cider vinegar, or aloe vera. Salt-free vegetable powders, barley or wheat grass powder. If you want a change from green, omit spirulina and add grated beetroot or carrot, berries, or fruit powders for a red smoothie. Or maca, mesquite and/or cocao powder for a caramel or chocolate taste (these are expensive, imported, exotic, and not essential).

A Note About Vit B12, B Complex, Vit D and DHEA Vit B12 drops can be included in your smoothie. But the most effective way to take B12 is to dissolve a sublingual tablet under your tongue.

Vit B complex. Nutritional yeast is very high in B Vitamins but check if you like it in a smoothie. If not, enjoy it as a food, scattered on potatoes, etc. B complex and multi-vitamin tabs can taste unpleasant in smoothies. If they’re a must, take them separately, not near coffee time. Take you usual B12 as well.

Sunlight is the best Vit D supplier. If you don’t get much sun, a tab of D3 may be needed. It can taste unpleasant in smoothies, as can DHEA tabs. It may well be that your Sup Smoothie, along with a B12 tab, and sunlight, will see you all set to shine!

Other Optional Ingredients Protein Powder – x2 tsp - Hemp protein and pea protein are popular choices. No need for flavouring, though some mildly flavoured ones can taste OK in the mix.

Calcium – Kale, tahini and tofu are good wholefood sources. Tabs pulverise in the smoothie when blended at high speed. Capsules can be broken open and the powder added. Or buy calcium powder.

Doubts are surfacing as to the health benefits of calcium supplements. Seek advice and avoid high doses.

wholefoodliving.life | Spring 2022

49

SHOPPING LIST

T

hese days, few of us doubt the long-term dangers of cigarette smoking. We understand the damage it causes isn't immediately apparent but accumulates over time. Something similar happens with food, but why don't we think that way when we go shopping? Science has now proven that today's lifestyle illnesses are clearly linked to the food we eat. Think about it the next time you go shopping. All the diseases listed below are on offer; it's just a question of what you put in your trolley.

Heart Disease

Breast Cancer

Bowel Cancer

Ulcerative Colitis

Crohn's Disease

Prostate Cancer

Asthma

Osteoporosis

Multiple Sclerosis

Inflammatory Arthritis

Irritable Bowel Syndrome

Constipation

Type 2 Diabetes

Menstral Pain

Alzhiemers

Ovarian Syndrome

Acne

Hypertension

50 wholefoodliving.life | Spring 2022

Looking at

Constipation Genetics load the gun, lifestyle pulls the trigger.

Dr Caldwell Esselstyn

C

onstipation (mate tūtae kore) is when your bowel movements become hard and lumpy and/or small balls, make them painful or difficult to get out. It is a common problem and Dr Will Bulsiewicz goes so far as to call it an epidemic.

Constipation tends to affect women more than men. It is also more common in older adults, immobile people, or people with a diet that does not contain enough fibre. Most New Zealanders and Australians eat less than half of the recommended amount - 25 grams to 30 grams of fibre each day.

The longer a stool sits in the colon, the harder the stool becomes and the more difficult it is to pass. A normal stool should not be unusually hard or soft, and you shouldn't have to strain unreasonably to pass it.

C

This is why on a fibre-rich Whole Food Plant Based diet, you should be making bowel movements several times a day as long as the following are also occurring: •

• • • • • •

Exercising at least 30 minutes daily, more movement makes muscles in your intestine more active & promotes normal contractions in the bowel walls.

Drinking three to four glasses of water a day.

Drinking warm liquids, especially in the morning Reducing stress.

Not holding off or ignoring bowel movements.

Cutting out dairy, especially milk & cheese. They are known to make constipation worse.

And most importantly EAT MORE FIBRE

Fibre-up to combat constipation

onstipation is one of the most common gut health issues. It’s something that not only feels uncomfortable but also has a range of adverse effects on our health.

Constipation is a vicious cycle; the longer you have it, the worse it gets.

One immediate solution is fibre, which is only found in plant food. There are two kinds of fibre: soluble and insoluble.

Soluble fibre dissolves in water and forms a gel-like substance in your gut.

This helps to soften your stool. Beta-glucans, a type of soluble fibre, can also help reduce blood cholesterol levels.

Foods high in soluble fibre are oats, legumes: dried peas, beans, lentils. Vegetables: broccoli, brussels sprouts, carrots, potato, and kumara. Fruit - especially apples, pears, citrus, stone and berry fruit.

Insoluble fibre does not dissolve in water. Instead, it adds bulk to our stool, making it easier to pass.

Foods high in insoluble fibre are bread: mixed grain, wholemeal. Wholegrain cereals. Wholewheat pasta. Rice, especially brown rice. Corn, cornmeal & polenta. Fruit & vegetables. Remember, a good goal for dietary fibre is a total of about 25 to 30 grams each day, Get chewing that fibre today!

Newsbites

See wholefoodliving.life/references-spring-2022 to review references cited below

Nutrition development group to examine Kiwi eating habits

I

t’s been more than a decade since New Zealand conducted its last Adult Nutrition Survey but work is now nearing completion on the development of the assessment tools needed to conduct the upcoming survey.

The team involved comprises participants from the National Institute for Health Innovation (NIHI), University of Auckland and Massey University Wellington. They will be working alongside the Ministry of Health, the Minisry of Primary Industries (MPI) and “other key stakeholders.”

Their work so far (it started back in October 2021) has been to develop the design, methodology, and assessment tools needed for the job. It was expected to be near completion as this edition went to press. The proposed survey will include children, young people and adults.

Key features of the survey’s development contract include: • Developing the methodology and tools to undertake data collection and analysis that will provide high quality and robust data to monitor the food and nutrient intake and nutritional status of the New Zealand population.

• Developing tools that can be deployed in a National Nutrition Survey including a dietary assessment tool, and questionnaires to collect data on usual dietary habits, food security, nutrition related health conditions, biomedical components, and socio-demographics.

• Ensuring survey methodology and tools are acceptable to and responsive to Māori, Pacific and Asian peoples, and participation of Māori at all stages of development of the survey methodology and tools.

Separate adult and child surveys are involved.

According to the Ministry of Health "the surveys collect detailed information on food and nutrient intake and nutritional status of New Zealanders. This information is needed to monitor food and nutrition policies and guidelines, labelling and safety, and for

At top, the University of Auckland team from left: Caitlin Haliburton (Project Support Assistant), Maria Maiquez (Project Coordinator), Dr Berit Follong, Professor Clare Wall, Professor Cliona Ni Mhurchu (Project Lead), Dr Helen Eyles, Jacqui Grey (Project Manager), Dr Sally Mackay, and Dr Kathryn Bradbury (not present). Immediately above, from Massey University: Associate Professor Lisa Te Morenga, Professor Barry Borman and Dr Ridvan Firestone. dietary modelling (enabling risk assessment and the development of regulations relating to food composition such as mandatory fortification)."

Surveys will collect information on: 1. Food and nutrient intake (including dietary supplements).

2. The parties influencing dietary intake (including food preparation practices and household food security).

3. Nutritional status.

4. Nutrition-related health status, using a combination of interviews and examinations.

The surveys include an interviewer-administered 24-hour dietary recall, health questionnaires, as well as a biological component. The examination component includes anthropometric measurements (eg, height and weight), blood pressure measurement, and blood and urine samples.

There was no word on when interviews would commence at the time WFL went to print.

Unhealthy food environments badly impact school children R

ecent research conducted in Belgium further confirms longheld anecdotal views that children are seriously impacted by the location of fast food outlets near the school they attend, and the community where they live.

The research(1), carried out in Flanders, Belgium, between 2008 and 2020, was published on August 18, 2022. It tracked the density of outlets near schools and the shortest distance from the school entrance to the nearest food retailer of a certain type.

Food environments near schools in Flanders were found to be unhealthy in 2020, with a significant increase in fast food

52 wholefoodliving.life | Spring 2022

restaurants and convenience stores between 2008 and 2020.

Researchers discovered a significant positive association between the density of fast food restaurants and convenience stores around primary schools, and the percentage of overweight children aged 6–12 years. Their conclusion was that food environments around schools in Flanders became unhealthier over time and were associated with children’s weight status.

They also noted that most current food environments do not encourage healthy eating(2), and that the obesity epidemic is at least partly a consequence of these environments.(3)

Newsbites

See wholefoodliving.life/references-spring-2022 to review references cited below

Dietary change could bring you another 13 years of life

C

hanging what you "My impression is that eat could add up the 'much improved' diet to 13 years to your still allowed for considerable life, according to a study doses of meat and dairy," published earlier this year, Katz said, adding that when especially if you start when his team scores diet quality you are young. objectively, "these elements Led by Professor Lars are at quite low levels in the top tier."

T Fadnes (right) of the To model the future impact University of Bergen, Norway, of a person's change of diet, the study created a model of Prof Lars Fadnes researchers used existing what might happen to a man or woman's longevity if they replaced a meta-analyses and data from the Global typical Western diet with an optimized Burden of Disease study, a database that tracks 286 causes of death, 369 diseases diet.

Western diets focus more on red meat and injuries, and 87 risk factors in 204 and processed foods while an optimized countries and territories around the world.

The largest gains in longevity were diet focuses on eating less red and found from eating more legumes, which processed meat and more fruits and include beans, peas and lentils; whole vegetables, legumes, whole grains and grains, which are the entire seed of a plant; nuts. and nuts such as walnuts, almonds, pecans It found that a woman eating optimally and pistachios, the study found. from the age of 20 could increase her It may sound simple to add more plants lifespan by just over 10 years while a man of the same age could add another 13 and grains to your diet, but statistics show years to his life. But older adults are also that Americans struggle to do so. A report from the US Centers for Disease Control affected positively, it was found.

By starting at age 60, a woman could and Prevention found few Americans eat still increase her lifespan by eight years. close to their daily recommendations of Men starting a healthier diet at age 60 fruits and vegetables.

The CDC study found that only 12 per might add nearly nine years to their lives. cent of adults consume 1.5 to 2 cups And the benefits stretch out much later of fruit each day, which is the amount than that. The study found that 80 year recommended by the federal Dietary olds could increase their lifespan by as Guidelines for Americans. Only 10 per much as another 3.4 years. cent of Americans eat the recommended 2 "The notion that improving diet quality to 3 cups of vegetables each day, including would reduce the risk of chronic disease legumes. and premature death is long established, Scientists involved with the study and it only stands to reason that less created an online calculator which can chronic disease and premature death be used to calculate personal dietary means more life expectancy," said Dr. improvements, Public policy makers will David Katz, a specialist in preventive and also find it useful. View the calculator by lifestyle medicine and nutrition, told CNN accessing the link below (best on desktop) news. or by using the QR code.

Katz, the president and founder of the http://158.39.201.81:3838/Food nonprofit True Health Initiative, a global coalition of experts dedicated to evidencebased lifestyle medicine, has published research on how to use food as preventive medicine.

But he took issue with what the study described as “optimal.”

"What they define as an 'optimal' diet is not quite optimal; it's just a whole lot better than 'typical,'" Katz says, adding that he felt diet could be "further improved, conferring even greater benefits."

Crop One microbiologist Dr Deane Falcone

Massive vertical farm opens in the UAE T

he world's largest vertical farm was opened in Dubai in July. It is not the only vertical farm in the UAE, but it also joins a long list of others located everywhere, from the US to Singapore and the Netherlands.

The UAE is one of the driest regions in the world, so vertical farming has a practical place, but the new development covers a whopping 30,658 square metres and will produce over 90,000 kgs of highquality greens annually.

The venture is is a partnership between Crop One Holdings, and Emirates Flight Catering.

The aim is "to cultivate a sustainable future to meet global demand for fresh, local food," says its chief executive officer, Craig Ratajczyk.

The company's hydroponic facility is designed for continuous output of crops that are exceedingly clean and require no pre-washing, all grown without pesticides, herbicides or chemicals.

The farm utilizes machine learning, artificial intelligence and data analytics managed by a specialised in-house team of engineers, computer experts and scientists.

Overall, it uses 95 per cent less water than field-grown produce while guaranteeing an output of three tons per day.

Emirates Flight Catering, one of the world’s largest catering operations, is now using produce from the new facility.

The airline offers, events and VIP catering as well as ancillary services including laundry, food production and airport lounge food & beverage services.

wholefoodliving.life | Spring 2022

53

ROAST CHICKPEA & BUTTERNUT COUSCOUS SALAD Spring is the time when we start reaching for salads.

This dish has different textures and tastes that are a joy to eat.

by Catherine Barclay | Serves 4 INGREDIENTS - Roasted Chickpeas 2 cans 2 tsp 2 tsp 1 tsp

400g chickpeas. drained smoked paprika cumin garam masala

METHOD - Roasted Chickpeas 1. Preheat the oven to 210°C (415°F).

2. Line the oven tray with silicon or baking paper.

3. In a large snaplock bag, add the spices and shake 4. Next, add the chickpeas and shake 5. Spread chickpeas on an oven tray and roast for 20 - 30 mins or until crisp.

6. Remove from oven, and set aside to cool.

INGREDIENTS - Salad 1 kg butternut pumpkin, peeled, seeded, cut into 2cm cubes 1 punnet cherry tomatoes, halved 1 can asparagus, drained 2 cups vegetable stock 2 oranges, rind and juice 1 tsp fresh ginger, grated 2 cups couscous 3 spring onions, sliced finely 1/4 cup cranberries 1/4 cup pinenuts roast chickpeas bed of rocket 54 wholefoodliving.life | Spring 2022

METHOD - Salad 1. Preheat the oven to 210°C (415°F).

2. Spread pumpkin cubes on an oven pan and add a 1/2 cup of water. Bake for 20 mins. Add the tomatoes and cook for a further 10 mins.

3. In a large pot, add the stock and bring to a boil.

4. Remove pot from the heat and add the orange rind & juice, ginger and couscous, cover and stand for 5 mins.

5. Move the couscous to a large bowl and separate it with a fork.

6. Add all other ingredients to the couscous except the rocket, and gently combine.

7. Serve on a bed of rocket.

BRAISED BEAN CURD SKIN WITH MUSHROOM Bring together the delicate flavours of Chinese mushrooms and thin bean curd (tofu) skins

by Catherine Barclay | Serves 4 INGREDIENTS 85g bean curd skins, sliced into 2-inch strips 1/2 cup shiitake mushrooms, sliced 1/4 cup dried wood ear mushroom, sliced 4 garlic cloves, sliced 1 tsp fresh ginger, grated 1 red chilli, deseeded, finely diced 1 Tbsp rice wine vinegar 2 Tbsp salt-reduced soy sauce 2 tsp miso paste 2 tsp cornflour

METHOD 1. First, rehydrate the wood ear mushrooms in a bowl of boiling water for around 6 minutes until they are soft.

Drain water into a bowl for later use, rinse mushrooms and set aside.

2. Heat the wok, add a small amount of water, and then the garlic, ginger and chilli. Dry fry for 2 mins until fragrant. Add in the skins and mushrooms.

3. Stir in the rice wine, soy sauce and miso paste.

4. Measure 1 1/2 cups of the mushroom water, pour into the wok and simmer on low heat for 10 minutes.

5. Mix the cornflour in 1/4 cup of cold water and add to the wok; stir to thicken.

6. Serve on brown rice and garnish with shredded spring onion.

wholefoodliving.life | Spring 2022

55

No more excuses: we must cut emissions outright

Kate Dooley & Zebedee Nicholls

Restoring nature is no silver bullet for global warming R estoring degraded environments, such as by planting trees, is often touted as a solution to the climate crisis.

But our new research shows that this, while important, is no substitute for preventing fossil fuel emissions to limit global warming.

We calculated the maximum potential for responsible nature restoration to absorb carbon dioxide in the atmosphere. And we found that, combined with ending deforestation by 2030, this could reduce global warming 0.18°C by 2100. In comparison, current pledges from countries put us on track for 1.9-2C warming.

This is far from what’s needed to mitigate the catastrophic impacts of climate change, and is well above the 1.5C goal of the Paris Agreement. And it pours cold water on the idea we can offset our way out of ongoing global warming.

The priority remains rapidly phasing out fossil fuels, which have contributed 86% of all CO₂ emissions in the past decade.

Deforestation must also end, with land use, deforestation and forest degradation contributing 11% of global emissions.

Melbourne University researchers, Kate Dooley and Zebedee Nicholls, accept that while restoring nature is a laudable thing, it's no silver bullet when it comes to making a worthwhile difference.

The hype around nature restoration

Growing commitments to net-zero climate targets have seen an increasing focus on nature restoration to remove CO₂ from the atmosphere, based on claims nature can provide over one-third of climate mitigation needed by 2030.

However, the term “nature restoration” often encompasses a wide range of activities, some of which actually degrade nature.

This includes monoculture tree plantations, which destroy biodiversity, increase pollution and remove land available for food production.

Indeed, we find the hype around nature restoration tends to obscure the importance of restoring degraded landscapes, and conserving existing forests and other ecosystems already storing carbon.

This is why we applied a “responsible development” framework to nature restoration for our study. Broadly, this means restoration activities must follow ecological principles, respect land rights and minimise changes to land use.

This requires differentiating between activities that restore degraded lands and forests (such as ending native forest harvest or increasing vegetation in grazing lands), compared to planting a new forest.

56 wholefoodliving.life | Spring 2022

The distinction matters. Creating new tree plantations means changing the way land is used. This presents risks to biodiversity and has potential trade-offs, such as removing important farmland.

On the other hand, restoring degraded lands does not displace existing land uses. Restoration enhances, rather than changes, biodiversity and existing agriculture.

We suggest this presents the maximum “responsible” land

restoration potential that’s available for climate mitigation. We found this would result in a median 378 billion tonnes of CO₂ removed from the atmosphere between 2020 and 2100.

That might sound like a lot but, for perspective, global CO₂ equivalent emissions were 59 billion tonnes in 2019 alone. This means the removals we could expect from nature restoration over the rest of the century is the same as just six years worth of current emissions.

Based on this CO₂ removal potential, we assessed the impacts on peak global warming and century-long temperature reduction.

We found nature restoration only marginally lowers global warming – and any climate benefits are dwarfed by the scale of ongoing fossil fuel emissions, which could be over 2,000 billion tonnes of CO₂ between now and 2100, under current policies.

But let’s say we combine this potential with a deep decarbonisation scenario, where renewable energy is scaled up rapidly and we reach net zero emissions globally by 2050.

Then, we calculate the planet would briefly exceed a 1.5C temperature rise, before declining to 1.25-1.5C by 2100.

Of course, phasing out fossil fuels while restoring degraded lands and forests must also be coupled with ending deforestation.

Otherwise, the emissions from deforestation will wipe out any gains from carbon removal.

Given this, we also explored the impact of phasing out ongoing land-use emissions, to reach net-zero in the land sector by 2030.

As with restoration, we found halting deforestation by 2030 has a very small impact on global temperatures, and would reduce warming by only around 0.08C over the century. This was largely because our baseline scenario already assumed governments will take some action. Increasing deforestation would lead to much larger warming.

Taken together – nature restoration plus stopping deforestation – end-of-century warming could be reduced by 0.18C.

Is this enough?

If we enter a low-emissions pathway to limit global warming to 1.5C this century, we expect global temperature rise to peak in the next one to two decades.

As our research shows, nature restoration will unlikely be done quickly enough to offset the fossil emissions and notably reduce these global peak temperatures.

But let us be clear. We are not suggesting nature restoration is fruitless, nor unimportant. In our urgency to mitigate climate change, every fraction of a degree of warming we can prevent counts.

Restoring degraded landscapes is also crucial for planetary health – the idea human health and flourishing natural systems are inextricably linked.

What’s more, protecting existing ecosystems – such as intact forests, peatlands and wetlands – has an important immediate climate benefit, as it avoids releasing the carbon they store.

What our research makes clear is that it’s dangerous to rely on restoring nature to meet our climate targets, rather than effectively and drastically phasing out fossil fuels. We see this reliance in, for instance, carbon offset schemes.

Retaining the possibility of limiting warming to 1.5C requires rapid reductions in fossil fuel emissions before 2030 and global net-zero emissions by 2050, with some studies even calling for 2040.

Wealthy nations, such as Australia, should achieve net-zero CO₂ emissions earlier than the global average based on their higher historical emissions.

We now need new international cooperation, agreements to stop expansion of fossil fuels globally, and for governments to strengthen their national climate pledges under the Paris Agreements ratcheting mechanism. Promises of carbon dioxide removals via land cannot justify delays in these necessary actions.

Colour graphs show how the world is warming up

C

olour graphics created by climate scientist Ed Hawkins of Reading University in the UK have significantly simplified the task of understanding how the world is warming.

The origins of the graph project date back to 2016, but recently, it was upgraded with an online presentation that enables anyone to download large images that are free to use wherever you wish.

Ed's spiral graphic of our warming world was used in the opening ceremony of the 2016 Summer Olympics.

New York Times weather writer, Jason Samenow, described the graphic as "the most compelling global warming visualization ever made."

Hawkins, a lead author for the IPCC 6th Assessment Report, received the Royal Society's 2018 Kavli Medal, in part "for actively communicating climate science and its various implications with broad audiences".

Since their release, people have found all kinds of ways to use the graphics; in one case a Tesla car was striped top to bottom, but common uses for them are on hats or T-shirts, on ties (popular with male weather presenters) on trains and more. Get your stripes at:

showyourstripes.info/s/globe

Temperature changes in Australia (above) and in New Zealand since 1901.

wholefoodliving.life | Spring 2022

57

Back Issues Available

Autumn 2021

Winter 2021

Spring 2021

Summer 2021

Previous issues now on sale!

Whole Food Living has built to a solid resource base on plant-based eating.

If you are missing backdate issues, or would like to gift some to a friend, then go to the link at right.

Please note, this offer is only available while stocks last.

By going through to our secure online checkout system you will receive a discount with the code.

Additional postage costs may apply to international orders.

Go to wholefoodlivingmagazine.com

and select Single Issues

Discount Code

Autumn 2022

spring22 Limited stock!

Autumn 2020

Winter 2020

58 wholefoodliving.life | Spring 2022

Spring 2020

Summer 2020

PLANT-BASED TIPS

By Catherine Barclay

TOP TIPS FROM DR. MICHAEL GREGER

10 IDEAS FOR BETTER HEALTH Less Alcohol, More Tea Less Meat, More Vegetables Less Salt, More Vinegar Less Sugar, More Fruit Less Eating, More Chewing

Below are some tips from one of our leading plant-based doctors, Dr Greger (nutritionfacts.org), taken from his How Not To Die cookbook (see p.45) • If using dried beans, cook them in large batches and then portion and freeze them. I used to use canned beans until I discovered how easy it is to prepare dried beans from scratch using an electric pressure cooker.

• Instead of making one or two servings at a time, cook a large pot of a staple grain or a grain with a quick-cooking legume, such as lentils, mixed in. Then, simply portion and freeze until you want to thaw, heat, and enjoy.

• Prepare double batches of recipes for long-cooking dishes, such as stews, soups, or chillies.

You’ll not only save time—you’ll get more enhanced flavour when you reheat. They’re even better when served later in the week or after being frozen for a time.

• Make seasoning blends, sauces, or dressings ahead of time to have on hand.

Less Words, More Action Less Greed, More Giving Less Worry, More Sleep Less Driving, More Walking Less Anger, More Laughter

Written by @the.herbal.remedies

SMELL THAT ROSEMARY

Did you know that not only does eating the herb rosemary have many health benefits like anti-inflammatory, lowering blood sugar, and supporting brain health, but also the aroma of rosemary has been linked to improving mood, clearing the mind, and relieving stress in people with chronic anxiety or stress hormone imbalances?

REPLACE COCONUT MILK OR CREAM

Do you like a creamy curry but don't want to use coconut milk or cream that is high in calories and fat? One idea would be to replace it with either soy or almond milk with a tablespoon of cornflour.

STOP MISO PASTE DRYING Have you found that the Miso Paste in the fridge, once opened, can dry out?

One solution can be to take off the lid and place plastic wrap or muslin cloth over the paste, push it right down onto the top, and then replace the lid.



USING BLENDED WHOLE LEMONS AND LIMES

POWER COMPANIES PROMOTING WALKING

It is great to see power companies, in this case, Mercury, giving incentive points on discounting power to get people walking. Using their app hooked to your Fitbit or phone, counting your steps over days.

Why not take advantage of it?

Especially in a day and age when everything is super expensive?

And one last tip from Dr Greger: Instead of cooking with lemon or lime juice, use the blended whole fruit to get more nutritional benefits. When you use just the juice, you lose out on the fibre and all the nutrition that was attached to it.

Here’s a great time-saver when cooking with blended lemon or lime. Peel and blend a whole lemon and then freeze it in 1-teaspoon portions—a small silicone ice cube tray is ideal for this. Then, grab a cube from the freezer whenever you need it!

GOT SOME GREAT TIPS TO SHARE? CONTACT ME AT CATHERINE@WHOLEFOODLIVING.LIFE wholefoodliving.life | Spring 2022

59

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.

Dominic Lomiwes on Blackcurrents

Functional Foods for Bone Health

We Need To Talk. Toni Street chats to Plant and Food Research's Dominic Lomiwes about blackcurrents and why should we be adding them to our diets?

Karen Osborne talks with Dr. Ritamarie Loscalzo, from reinventhealthcare.com, on bone health and the power of food and fitness to strengthen bones.

What led me to a plant-based diet

Dr Hall - Understanding Carbs

In this podcast Kelly Klepfer at NutritionStudies.org talks about how a breast cancer diagnosis led her to a plant-based diet.

In this episode of Veggie Doctor Radio, iLifestyle Medicine physician Dr. Iris Schrijver on why our lifestyle habits & behaviors are foundational to our wellbeing and longevity.

Become mindful in minutes with Kerry Smith

4 Key Changes - reverse heart disease

The Terri Cole show talks to Kerry Smith from Yoga For You about the reasons you should consider incorporating a daily meditation practice into your life

Dr Dean Ornish talks with Dietitian Lisa Henderson on the 4 key lifestyle changes you can make to reverse heart disease as well as other common chronic diseases.

Optimise your immune system

Transform negative thinking

The PCRM Exam Room Chuck Carroll talks to Dr. Robynne Chutkan on learning how to optimize your immune system and microbiome while reducing inflammation in your gut.

Dr Scott Glassman talks to plantbaseddfw on having many ways to live optimally. A Happier You® is a seven-week programme to increase joy and meaning in life.

60 wholefoodliving.life | Spring 2022

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.

Australia's imperilled plants

Dr Greger the on optimal vinegar dose

Threatened plants have declined at an alarming rate in Australia. This is eye opening. https://tinyurl.com/nhmwe5k5

How much vinegar should you consume with a meal to reduce the spike in blood sugar, insulin, and triglycerides? https://tinyurl.com/y46xvuh5

Baked sweet potato food truck

What's the problem with what we eat?

Baked sweet potato is called “Yakiimo” in Japan & is sold on foodtrucks, Would love to see these down under. http://tiny.cc/zj9puz

What's the problem with what we eat? - Dr Mark Craig Part one of his address at 'Hope for Health 2022 http://tiny.cc/2p7yuz

Diet ... how big a role can it play?

Obesity - a national security Issue

Diet ... how big a role can it play? - Dr Mandy Bergstrom Part one of her address at 'Hope for Health 2022' http://tiny.cc/5p7yuz

Lieutenant General Mark Phillip Hertling talks about the change in recruits due to the obesogenic environment. http://tiny.cc/ip7yuz

Show us how to eat more plants

Dr Katz: The truth about food

Chef AJ talks with PLANTSTRONG’s Rip Esselstyn, who shows us how to eat more plants http://tiny.cc/569yuz

Part One of a one day symposium on plant-based health at Suny Downstate Medical Center in New York https://tinyurl.com/3vd54kxz

wholefoodliving.life | Spring 2022

61

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.

62 wholefoodliving.life | Spring 2022

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

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.

wholefoodliving.life | Spring 2022

63

Take a break

64 wholefoodliving.life | Spring 2022

Healthy crossword

Across 1. niggler (6) 4. pill (6) 8. pungent spice p.41 (8) 12. equal part (4) 14. senior members p.26 (6) 17. crushed durum wheat p.54 (8) 19. ... university p.20 (10) 20. ...esselstyn p.26 (4) 21. chile paste p.44 (7) 22. main artery (5) 23. stop (5) 25. relating to teeth p.18 (6) 29. ross ... p.34 (7) 30. barbaric (7) 31. professor las ... p.52 (6) 33. demise (5) 34. succumb (5) 36. fuss (3) 37. pair (5)

Down 1. source of chocolate (5) 2. least common (6) 3. period (3) 5. adhere (4) 6. simple (4) 7. bowel movement p.51 (12) 9. englands ... heath p.31 (8) 10. liveliness of mind (6) 11. string instrument (5) 13. dr kristi ... p.10 (4) 15. bovine animals (4) 16. female hormone (8) 17. body tumour p.10 (6) 18. of the mouth (4) 24. tense (4) 26. gaming console (8) 27. gland (5) 28. plant-based ... p.31 (6) 32. calm (6) 35. deciduous tree (3)

Go to the link below for solutions

Click or scan QR image for references. wholefoodliving.life/references-spring-2022/

wholefoodliving.life | Spring 2022

65

Recipe index

36

32

41

13

55

STARTERS | IDEAS

MAINS

SWEETS | DESSERTS

French Onion Soup.....................................13 Moroccan Lentil Soup.................................19 Korean Vegetable Pancakes......................23 Seed an Nut Bark........................................27 Anti Flamme Pesto......................................33 Savoury Spice Blend....................................45 Roast Chickpea.............................................54

Brown Rice Veggie Bake.............................14 Leek and Potato Bake..................................15 Plant Based Pad Thai ..................................29 Wonder Salad................................................32 Fish Fingers with Minted Pea Mash.........36 Asian Tofu Poke Bowl..................................37 Bean Patties with Harissa...........................44 Butternut Couscous Salad..........................54 Bean Curd Skin with Mushroom...............55

Roasted Pear & Cardamom Cream..........41 Apple or Apricot Cream..............................41 Sup Smoothies..............................................49



Tried our Recipes? Show us your creation!

Mention @wholefoodliving.life and tag #wholefoodliving.life

66 wholefoodliving.life | Spring 2022

WFPB's Food Groups Based on the guide developed by PCRM (Physicians Committee for Responsible Medicine) in 1991

LEGUMES

FRUIT

2 or more servings a day

3 or more servings a day Full of vitamin C and beta carotene, fruit is also rich in fibre. You should include at least one serving of fruit per day. Fruits are full of flavour, make a welcome afternoon filler and are great as a night time desert. They're best eaten whole because your gut benefits from their soft fibre.

Serving sizes: 1 medium piece of fruit, 1/2 cup cooked fruit, 4 ounces juice.

Beans, peas and lentils are your key source for good fibre, protein, iron, calcium, zinc and B vitamins. In this group you can also include items such as chickpeas, baked and refined beans, soy milk, tempeh and vegetable protein.

Serving sizes: 1/2 cups cooked beans, 4 ounces tofu or tempeh, 8 ounces Soy Milk.

NUTS AND SEEDS 1

or more servings

Serving: 1/4 cup nuts or seeds

WHOLE GRAINS 5 or more servings a day

The wholegrain list is large. Here is a sample: barley, freekeh, whole rye, brown rice, oats, wheat, buckwheat, bulgur, quinoa, whole wheat couscous, corn, millet. Build meals around hearty grain dishes. They’re rich in essential fibre, complex carbohydrates, protein, B Vitamins and zinc. Great for breakfast.

Serving sizes: 1/2 cup hot cereal, 1/4 cup dry cereal, 1 slice bread

VEGETABLES

4 or more servings a day Vegetables are your essential nutrient injection. Dark green leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory or bok choy are all good sources of important nutrients. They provide vitamin C, beta-carotene, riboflavin, iron, calcium, fibre and more. Extra beta-carotene comes from dark yellow and orange vegetables such as carrot, squash, sweet potatoes and pumpkin. Don’t be afraid to eat generous amounts. Load up your plate!

Serving sizes: 1 cup raw vegetables, 1/2 cup cooked vegetables

wholefoodliving.life | Spring 2022

67

“It’s extraordinary to realise that we are witnessing the great unravelling; the beginning of the end of things. I honestly never thought I’d live to see the start of what sometimes feels like the apocalypse. The Earth is struggling to maintain its equilibrium. It’s possible that we are now seeing a cascade of tipping points lurching into action as the momentum of instability takes hold and things start to come apart. I honestly don’t know what the future will bring."

– Joelle Gergis

Available at blackincbooks.com.au