WINTER 2021 VOL 2 • ISSUE 6
Food addiction: Tougher than cocaine
The key to brain health
PLANT BASED
RECIPES Recovery Stories
Students issue warning
LEARN ABOUT FOOD! p.28
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CONTENTS 38 41 20
General Features 11. Food addictions Prof Thompson explains the background and how tough it is to change.
16. Good brain health Dr Sherzai explains how the brain needs whole food nourishments for health.
20. James Wilson: Vegan. Peter Barclay interviews the author of Plant Paradigm.
24. Vitamin C explained Katherine Matthews explains how Vitamin C benefits you.
25. Back to health Gladys explains her plantbased world. 6 wholefoodliving.life | Winter 2021
28. Students issue warning 52. Preventing pandemics SBH Students issue a warning over problems with food. Adults need to know more.
34. Plant-based kids Janice Carter urges parents to stick to their guns on plantbased eating.
38. Dental care Dr Veronina delves into the myths around calcium & dairy.
42. EBE public lectures EBE NZ delivers the first in a series of four public lectures.
44. Cooking under pressure Ratna Dyer explains the value of using a pressure cooker.
Kurtis Boyer: Government policies must change to support plant-based eating.
56. 1.5 degree target Target is still possible but academics say Govts need to face up to urgent action.
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-winter-2021/
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The inside goss
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If you look at those ways that scientists measure addictive strength, sugar is more addictive than nicotine by a fair bit. - Dr Susan Pierce Thompson.
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It's not about perfection. Every increase in plant intake reduces the risk of stroke. - Dr Ayesha Sherzai.
Recipes 14. Slow cooker chilli This potato and bean chili is a healthy, hearty, delicious winter warmer.
15. Slow cooker surprise Another hearty slow cooker recipe this time with peanut, potato, curry and rice
23. Tzatziki dressing My take on this delicious Middle Eastern sauce.
32. Smokey caserole Smokey portebello casserole uses a touch of liquid smoke.
36. Lentil soup Easy to make super delicious, a soup with a nice kick.
The near-term benefits of stringent emissions reduction are becoming ever clearer. - Bill Hare & others.
40. Persimmon blondies A fabulous wholefood oil substitute, mild in flavour & keeps slices and cakes moist.
50. Bunker burgers Hunker down with this great ‘budget-basic’ burger! Easy to make and yummy.
54. Matariki star bread Indulge in seven days of Matariki star-fried bread.
55. Date caramel A delicious topping on top of your favourite desert.
58. Soy Yogurt Sugar, gluten & dairy free, thick, mild & delicious!
My family and friends regarded me as something of a freak for my decision. Initially, I was shy to speak out. - Dr Helen Voronina I listened to Esselstyn, and I knew the answer - give up meat and milk and go whole food plant-based. James Wilson. Consider all this in reverse: not a single pandemic in human history has been traced to plants. - Kurtis Boyer. wholefoodliving.life | Winter, 2021
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WFPB ADVOCATES International
Dr Scott Stoll
Dr Michael Klapper
Dr Kim A. Williams
Dr Shireen Kassam
Dr Joel Khan
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.
Gifted speaker on plant-based nutrition. Teaches other health care professions on the importance of nutrition in clinical practice and integrative medicine
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.
An American cardiologist who believes plant-based nutrition is the most powerful source of preventative medicine on the plant: creator or many books and podcasts.
An Australian doctor based at Loma Linda California. Passionate in empowering people to optimize their health through improving their lifestyle choices with evidence based eating
Dr Michael Greger
Dr T Colin Campbell
Dr Alan Goldhamer
Dr Saray Stancic
Dr Nandita Shah
Founder of NutritionalFacts.org a significant resource in both videos and researched writings on the benefits of eating Whole Food Plant-based.
A biochemist and author of The China Study. He coined the term Whole Food Plant-Based, at age 86 he is still regularly speaking at plant based events.
Dr Caldwell Esselstyn
A chiropractor and founder of the TrueNorth Health Centre based in California. Co-author of best selling book, The Pleasure Trap. An expert in fasting for health.
Author of Prevent & Reverse Heart Disease. Former Olympic athlete now directs the Cleveland Clinic Wellness Institute.
Diagnosed with Multiple Sclerosis Dr Saray created a movie called Cold Blue showing her wellness journey through adoption of lifestyle medicine.
A registered medical doctor and author based in India, Founder of SHARAN and recipient of Nari Shakti Award for her pioneering work in the field of health and nutrition.
Dr Neal Barnard
Dr John McDougall
Dr Alan Desmond
Dr Dean Ornish
Drs Dean and Ayesha Sherzai
Founder of Physicians Committee for Responsible Medicine and a very active member of the WFPB Community.
Dedicated to helping people transition to a WFPB Diet. Runs 10 day retreats for people making the transition to a plantbased diet.
Leads a Gastroenterology clinic in Torbay, South Devon UK. Advises plant-based dietary treatment for many chronic digestive disorders.
Founder of the nonprofit Preventive Medicine Research institute, California. Creator of the Ornish program for Reversing Heart disease.
Founders of Team Sherzai, this couple are dedicated to educating people on simple steps to long-term health and wellbeing through their work as co-directors of the Alzheimer's Prevention Program at Loma Linda University in America. They work to demystify the steps to achieving long-term brain health and the prevention of devastating diseases like Alzheimer's and dementia.
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WFPB ADVOCATES Australasia
Dr Mark Craig
Dr Heleen RoexHaitjema
Dr Luke Wilson
Dr Coral Dixon
Drew Harrisberg
Stephanie Wynn
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.
Qualified in therapeutic massage, WFPB nutrition and life development coaching. Founder of Moving Health Forward and committee member of EBE.NZ
Robyn Chuter
Dr Adrian Griscti
Dr Libby Forsyth
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.
A practising medical doctor. Focused on advocating the benefits of WFPB nutrition for managing and preventing chronic diseases. Member of Doctors for Nutrition.
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 Taisia Cech
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 Nelson. She continues to explore the evidence-based effect of a diet on health and healing through food.
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
A General Practitioner based in Melbourne Australia. Co-Founder of Plant Based Health Australia. He is Resources Advisor for Doctors for Nutrition.
wholefoodliving.life | Winter, 2021
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Kururangi Wetini
Joseph Bayliss
Dinh Huy Bui
Students call for greater awareness on the problems we face with food W
hen it comes to evaluating a whole food plant-based diet, Shirley Boys High School student Kuru Wetini has a close family connection who can prove the benefit of what it can do. Kururangi is a rower and trains six days a week for hours on end, both mornings and afternoon. "And also, being cyclist, food for me is very important. I do have a big diet which mostly consists of protein and carbs. So, outside of my household, that's all I'm eating. "Coming back to home, my diet is more vegetables and plants. The reason is that my father, years before I was born, had diabetes and the way they reversed it was by going straight to a plant-based diet. He attacked it early, and now he does not have diabetes anymore. We still regard our vegetables highly, but we do eat minimal amounts of protein from meat as well. Our diet is high in vegetables. Joseph Bayliss sees food as important to almost everything especially health issues and the environment. He also understands that eating plant-based meals can be a help economically. Doing food studies has changed his approach to food. "I have changed some of what I eat and how I live around food. I wasn't the healthiest, and now I've learned from school that food really has a big impact on your future." Dinh Hui, commonly known as Bi at school, is an international student from Vietnam. He carries a strong awareness of the influence the big food giants have had on his life. "When I was young, all the parties were at McDonald's and KFC. I didn't realise that was bad because we didn't have food studies back there. I kind of like to eat sweet stuff, and I didn't really care that it had any effect on me because I enjoyed it. "But then I came to New Zealand, and food studies was something I was interested in firstly because they have cooking in the curriculum. I've studied it for three years now, and I realise it's really important to keep a balanced diet and that sugar and fat are really bad for you. "It's something I need to pay a lot of attention to. I've changed. I've reduced my sugar intake and all that fast food; I'm not taking it anymore. There's been a big change in my diet." Turning to the wider picture, Dinh sees a serious problem between food and the environment. "I think there's a big issue with the environment. A lot of people are eating meat these days, and even though there's a change to vegan and vegetarian eating, a lot of people going to the gym still think you need that protein from animals. "Raising all beef cattle, chickens etc., damages the environment, but no one actually thinks about it. Until now, the cry is to do
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something about it, but the problem is still expanding." Looking at the future from a career perspective, all three students are starting to develop some firm ideas. Kururangi's family moved to Christchurch at the end of 2013, and around the same time, he started having different career thoughts; until then, accountancy was a consideration, but a trip to Thailand expanded his views. He and another student got homesick while travelling but "the one thing that helped me stay more connected with everyone else was the food. I enjoyed another culture's food." Now he's contemplating becoming a chef in the defence force not only to gain a career but to do some international travel as well. Joseph has also thought about food as a possible career. "I personally really like food studies, especially learning about nutrition and health. I would love to be able to educate other people on the stuff that I've learnt through food studies." Dinh agrees with Joseph about the need for young people to look at food as a subject. "I don't think it's a boring subject. I really like it. It's really interesting and shows you how you can change your diet in a good way. Not a lot of people have a good diet nowadays. If they take this subject, they can use it in their lives and use it immediately in their diet right away." Dinh plans to study food technology at university and eventually expects to work in food product development. "I understand that a lot of people are buying processed food at the supermarket and the supermarket is full of them. It's cheap and quite easy for people to buy those but processed food is full of fat, sugar and salt as well. "I have a goal to make it healthy so that even people with low income can have access to healthy food through canned food or processed food in the supermarket. People should research about the food they eat." Kururangi: "With teenagers, in particular, it's the talk between each other; that's where they decide to get more processed foods. It's when they go out in town. With the older generation, they simply just don't know. A lot of people just don't know. "Teenagers with parents in their 50s or 60s aren't aware of the negative impacts that food can have on their child. The younger generation needs to step up because one day that knowledge might save their parents or grandparents. "Younger people need to realise that the food industry is connected with health, environment and a lot of other stuff like nutrition in sport, general nutrition, diet planning and knowledge of that can quite possibly save not only other people but yourself and your family."
Shirley Boys High School students Kuru Wetini, Joseph Bayliss, Dinh Hui and teacher Peter Beswick talk food and the future. Pictures: Welton Tong.
Whole food under review at SBHS "I always ask for a show of hands if students know someone with type 2 diabetes, or heart disease, or has been affected by cancer, and nearly every hand goes up for each NCD. It’s scary."
S
tudents at Christchurch's Shirley Boys High School are being given the opportunity to evaluate the benefits of whole food plant-based eating. Their teacher, Peter Beswick, is almost fully plant based so we put some questions to him on how he deals with the subject at class level but first we asked about his own background. WFL: Peter, can you tell us something about yourself and how you came down the WFPB path? I have been teaching for nearly ten years after spending 14 years in the hospitality industry. I felt that I wanted to, and could have, a greater calling in life, so went to Lincoln University to get a Science Degree, with a major in Food Science. Being a mature student, it was challenging to say the least. However, I had enough motivation to get through. Teaching in the Home Economics curriculum (we call it Food Studies at SBHS), introduced me to the concept of health and wellbeing, which I quickly became passionate about. I started looking more deeply into wellbeing and positive psychology in 2017. Since then I have completed a diploma as well as other courses. I’ve had the roll of wellbeing coordinator at SBHS for
three years now, and it’s one of my favourite parts of my work. It was really running that brought me to a WFPB diet. I had been running for about a year (mostly on the trails on the Port Hills of Christchurch), and started reading about various runners who inspired me. One of my favourites was Scott Jurek. Turns out he followed a WFPB diet himself, and with this competed (and won) many an Ultra Marathon - beyond 41km, but often up to and over 100 miles. I found this very interesting, and also very different to what I believed, and had been teaching, for many years. Then I watched the documentary The Game Changers. This really sealed the deal for me. I had already cut red meat out of my diet, but now it was time to take this seriously. I read articles and watched more documentaries (Dr Michael Greger, Dr Klaper etc. Forks over Knives, What the Health) and these confirmed that I was doing the right thing – not just for my running, but also for my long-term health, the environment and for the animals. That was just was about a year ago, and although there is the very odd occasion where I may have a little cheese, or some fish I would say my diet is 99.99% WFPB.
wholefoodliving.life | Winter, 2021
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Orange & Persimmon Blondies by Innes Hope
Baking without butter, margarine or oil can be a challenge. Mashed banana and apple puree are usually used instead. But there’s a new kid on the block - the persimmon! This fabulous wholefood oil substitute is mild in flavour and it keeps your slices and cakes moist and nourishing. Today we’re making Blondies – the famous cousin of Brownies. Alternatively, you could cook the mixture in a round 8” springform pan to make a delicious cake.
INGREDIENTS 3/4 cup 1/2 cup 3 tbsp 1 1/2 tsp 1/2 tsp 1 cup 3/4 or 1 cup 1/2 tsp
fine brown rice flour fine yellow corn flour 'no egg' egg-replacer raising powder baking soda ground almond raw sugar (or 1/2 cup of sweetener)* ground nutmeg a pinch of ground cloves
TOPPING Marmalade, and some more fresh, firm persimmon, grated or finely chopped METHOD 1. Set the oven to 180 degrees Celsius and prepare a brownie pan. 2. Sift the flours, no egg and raising agents into in a large bowl. Mix thoroughly. 3. Mix the ground almond, sugar or sweetener and spices into the dry ingredients. 4. Using a fine micro-plane, grate the zest from a couple of lemons, then juice them.
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5. Pour the lemon juice into a blender, then zest an orange or two. Squeeze the oranges until you have half a cup of juice then add it to the blender. 6. Scrape the persimmon pulp into the measuring cups, then into the blender. Blend. 7. When the oven is hot, mix the chopped persimmon into the dry ingredients, then fold the blended persimmon mix into the dry ingredients, working quickly, stirring just enough to ensure the mixture is even. Bake 30 mins. 8. Cool at least 15 mins before taking it out of the pan. Cover with topping, then cut when cold. Store chilled, and warm slightly before serving. Makes 12 -14 blondies. * Dark sweeteners like coconut sugar spoil the flavour and appearance. Sugar substitutes are usually white, but highly refined. The best of these is a stevia & erythritol blend. It tends to not give people gas like many sugar substitutes do. Your call, but I prefer to use raw sugar for light-coloured cakes and squares.
Blackbean Wholefood Brownies Low gluten, no added oil or sugar | by Innes Hope
Brownie points abound in these brownies. Enjoy the relaxing pace of the recipe, with no raising agents pushing you to rush. Take time out to have a coffee or sort the kids – (they’ll be eating healthier too, despite the chocolate chips). The flavour is mild but keeps developing – tastes even better the next day. Use canned or pressure-cooked beans of any colour – the darkness of cocoa will dominate. We sometimes use home-grown, dried scarlet runner beans which turn a chocolate colour when cooked. Home grown brownies anyone?
WET INGREDIENTS 2 lrg 1 cup 2 tsp 3/4 cup 1 can
ripe bananas (1 cup) apple puree natural vanilla essence regular dried dates cooked black beans (1 1/2 cups) Some water or cold coffee
DRY INGREDIENTS 1 cup 3/4 cup 1/4 tsp 1/2 cup 1/3 cup 1-2 tbsp
rolled oats (packed) each of cocoa & carob powder chilli powder chopped walnuts dairy & sugar free choc. chips ground almond to decorate
METHOD 1. Break the bananas into a blender, add the apple puree & vanilla. Blend. Loosely chop the dates to ensure no pits. Blend until the mix is smooth. 2. Heat the oven to 180°C (350°F). Line a brownie
pan with non-stick baking paper. 3. Drain & rinse the beans, then stir them in batches into the wet ingredients still in the blender. Blend, adding just enough cold coffee to stop the blender gagging. 4. Put the oats, cocoa, carob & chilli in a food processor. Whizz to course flour stage. 5. Transfer the dry ingredients into a bowl and stir in the walnuts & chocolate chips. 6. When the oven’s hot, mix the wet ingredients into the dry. 7. Pour into the baking pan, smoothing it out to 1½ - 2cm thick. 8. Bake approx 30 mins until they’re a little crusty on the outside but moist inside. 9. Cool a little then rub ground almond across the top, dusting it into the cracks. Cut when cold. Store in the fridge and serve slightly warmed or at room temperature. * Tips for both recipes on page 51 wholefoodliving.life | Winter, 2021
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