SUMMER 2020 VOL 1 • ISSUE 4
A SUMMER OF FOOD!
PLANT BASED
RECIPES Recovery Stories
The animals are eating our medicine
Janice Carter Fire in her belly
Pile in those Plants
Shotover River Retreat
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Where we stand THE WHOLE FOOD CONNECTION
Food
Health
Environment
It all starts with our most basic, primal desire. Even before our need for shelter or our desire to procreate, food comes first. The recipes for the food we talk about in Whole Food Living are all based on solid scientific research and clinical experience gathered over the last 50 years.
Our health, good or bad, is the result of the food choices we make. There are genetic and environmental conditions that can affect our good health but for most of us, our health will be determined by what we put on our plates. For this magazine, food and optimal health is the primary focus.
The third and final factor in the whole food connection is environment. Why? Because the condition of our environment is affected by our food choices. Understanding the connection between food, health and the environment is key to developing a sustainable world.
WFL Optimal Health Guide
Whole Food Plant Based The WFL Optimal Health Guide is a simplified, visual explanation of different eating styles. Our policy is to assist and encourage plant-based eating and to explain the significant health benefits available to those that become fully whole food plant-based. WFPB eating is comprised of foods drawn solely from the first four categories of the table. Strictly speaking, sugar, oil and salt are off the menu for people who are fully WFPB based, especially those who have experienced serious medical events. We place sugar, oil and salt along with highly processed foods in the Avoid category as a warning because, unless you prepare everything you eat at home yourself, you are unlikely to achieve a perfect score. In your quest towards better eating, don't let perfect become the enemy of good.
WFL MEDICAL DISCLAIMER The 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. 4 wholefoodliving.life | Summer, 2020
EDITORIAL CONSULTANTS 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
Editorial
I
The politics of weight
t's almost always a sensitive conversation, although, with some people, it's rude to even raise the subject. Just prior to election day here in New Zealand it came close to becoming a public debate but, unfortunately, we never quite got there. As you can probably guess from the headline, I'm talking about our weight. In this issue, Dr Will Bulsiewicz (P11) notes that over a 30 year period, the average weight of US citizens has risen around 14kg while here in New Zealand, scientific research from the University of Auckland, has revealed we are now producing some of the heaviest children in the world. Australians are in trouble too. A study published in the journal Nature last year found that in the period 1985 to 2017, the average Australian male gained 8kg, with the average female adding 6kg. The study examined data from more than 112 million people from 200 countries and territories. It showed internationally, that the average person became 5-6kg heavier over these years. The US based World Cancer Research Fund runs an ongoing analysis of evidence related to diet and cancer prevention called the Continuous Update Project (CUP). They say: "There is strong evidence that being overweight or obese puts you at increased risk of many cancers. We are experiencing a global obesity epidemic, declining physical activity
among both children and adults in many parts of the world, and an increase in the consumption of energy-dense foods. If these current trends continue, overweight and obesity are likely to overtake smoking as the number one risk for cancer." So, if the evidence is so clear, what is it about weight and why can't we talk about it – easily? Is it too personal? Do we feel judged? At a public level, it's possibly an easier discussion because the talk often centres on statistics alone. But rarely do we see someone stand up publicly and say, "I'm too big. I don't like it. I'm doing something about it and, I think this is how it happened." That is until Isoa Kavakimotu went on New Zealand's TV Breakfast programme and took National's opposition leader, Judith Collins, to task for comments she
made about obesity. As she saw it, the problem of weight was simply a matter of personal responsibility. Isoa explained that he had been overweight since birth. "The doctors said that I was going to become a big boy." For people like Isoa, weight has been a lifelong struggle. Isoa agrees with Collins on taking personal responsibility for the choices we make, but he also sees himself as a product of his environment. He grew up surrounded by takeaways and the foods his parents learned to eat back in the islands. "I didn't spot the problem until I was maybe, about 25," he said. By standing up on national television, Isoa did something very brave, and now he's on a journey to change himself. But when I weigh it up, all I can see is urban planning issues, food regulation issues, confusing health messages and dangerous social acceptance that getting bigger as we grow older is simply a matter of fate. In all that lays a political issue which, for me says, if people like Isoa are prepared to accept personal responsibility and make a change, then why can’t our politicians grow some collards and do the same? This year our politicians made much of the value of listening to scientific evidence when it came to controlling COVID-19. We listened (well mostly), they acted, and it worked. Perhaps we all need to broaden our thinking.
Cover Design
Viewpoints
Producers
NicButterworthDesign www. facebook.com/nicbutterworthdesign
Peter Barclay, Editor
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 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: NZ Post & Iclay Media Contributions & Assistance Contributions & assistance is gratefully acknowledged from the following people: Janice Carter, Dr Malcolm Mackay, Jenny Cameron, Grant Dixon, Sandy Pluss, Plant Strong Living, Dr Adrian Griscti, Shamiz Kachwalla, Karen Crowley, Padhu
wholefoodliving.life | Summer, 2020
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CONTENTS 55 17 11
General Features 11. Dr Will Bulsiewicz
28. Dr Adrian Griscti
Overfed, undernourished and over medicated. Dr Bill talks gut biology.
19. Janice Carter
Digging into detail. A 101 on whole food plant-based nutrition.
31. Shamiz Kachwalla
Reviews her journey & explains how whole food changed everything.
23. Salad days are back
Absolutely loves his spuds but won't let oil anywhere near them.
38. Dr Malcolm Mackay
Discover why the simple salad is so good for you.
25.Plant based what?
How to tune WFPB for heart disease.
43. Prof Michelle Power
Unravelling the confusion behind of plant based eating.
27. Crohns Disease
There's a big problem with the wildlife near our cities.
54. All about eggs
It's a serious health issue and it's getting worse. 6 wholefoodliving.life | Summer, 2020
When there's an egg in the house diabetes is close by.
55. Grant Dixon Talks about a very unexpected journey and his recovery from a near death experience.
58.Bushfires Study confirms the release of toxic pollutants from years back.
References Many of the articles published in this magazine refer to scientific studies. To see these click on the QR code or go to the url below.
Click or scan QR image for references.
wholefoodliving.life/references-summer-2020/
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The inside goss The other thing that research studies have shown is that the greater the proportion of whole plant foods included in your diet, the greater the benefit. - Dr Malcolm Mackay
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Superbugs are — antimicrobial-resistant bacteria, have jumped from humans and are running rampant across wildlife and the environment. - Prof Michelle Power
21 Recipes 14. Korma Curry An indian favourite made thick and creamy with cashews and lite coconut milk.
18. Chickpea & Pineapple Simple saute with an amazing combination pf chickpea and pineapple.
32. Gut Health Recipe HIgh Carb Healths amazing recipe for good gut health.
33. Edamame Guacamole Smooth and Creamy without the fat of avocado
36. Namasu Salad Quick Japanese furmented salad using Daikon & Carrot.
44. Potato Puffs Crispy on the outside, soft in the centre, with a peanut sauce to die for.
45. Polenta & Mushrooms Wild mushrooms and thyme top a base of polenta. Light meal for summer.
50. Lentil Bolognese Easy to create served with mash potatoes.
56. Christmas pudding Traditional Christmas pudding with custard.
62. Watermelon slushy Watermelon & strawberry slushy for hot summer days.
You could say any sausage is plant-based because a sausage is about 60% meat and a lot of filler and most of those fillers come from plants. - Niki Bezzant After another two weeks, I got on the scales and almost made a complete fool of myself – I was so excited – I had lost three kgs! - Janice Carter
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The 101 of whole food plant-based nutrition
Some key essentials of whole food plant-based eating • Always eat a wide variety of different coloured foods. • Eat food in its whole form as much as possible. • Avoid processed foods and animal products. • Avoid sugar, oil and salt. • Be careful of the amount of nuts you eat. • Starch is your friend. Don't fear carbs. • Eat as much fruit as you desire.
Dr Adrian Griscti
H
ere I discuss what a whole food plant-based diet is, and some of the relevant research showing clinically significant ways in which whole food plant-based eating can not only prevent and treat major causes of morbidity, and mortality, but also reverse them. When I talk to my patients about a whole food plant-based diet, I explain that this is an eating pattern that includes an abundance of whole plant foods. It includes fruit, vegetables, whole grains, legumes, beans and lentils etc. and a small amount of nuts and seeds. This way of eating excludes processed foods and animal-based foods. A well-planned diet with a diversity of plant foods provides healthy and complete nutrition, apart from vitamin B12 of course which can be taken as a supplement. Whole foods retain the entire nutrient profile and are, in general, less calorie-dense, which is a significant consideration for patients who are overweight. By way of reassurance to patients, I explain that the largest professional body representing dieticians and nutritionists in the world, The Academy of Nutrition and Dietetics, clearly state that a well designed plant-based diet is nutritionally complete, and puts one at reduced risk of most lifestyle conditions - this includes coronary heart disease, type 2 diabetes, certain types of cancer and obesity. They also state that it can be eaten in every stage in life, from pregnancy, through childhood to old age. Let’s consider type 2 diabetes. How can a diet, high in plant food, be beneficial for not only preventing and treating diabetes but also reversing it? A whole food plant-based diet is generally low in calorie density, which means you can eat lots of delicious food and still lose weight. One of my female patients lost 22kg in eleven months really easily and deliciously, as did her family. Her BMI dropped from 40, down to 32.2, and it’s still dropping. The antioxidant level helps calm endothelial (internal blood vessel wall) inflammation, and dietary fibre also contributes to the improvement of glycaemic control. It also helps the microbiome to carry out its role in fat and glucose metabolism. Through the mechanisms stated above, there is an increase in insulin sensitivity with a subsequent improvement in diabetes control. There are a lot of studies that bare out the information above and I’m going to present a small sample. For instance, a 2019 metanalysis showed that those consuming three serves of whole grain per day had a 26 per cent risk of type
28 wholefoodliving.life | Summer, 2020
This article was compiled from an address Dr Griscti presented in a webinar organised by Doctors For Nutrition. Dr Griscti has been a rural GP for 34 years. He has completed his fellowship with the Australian College of Rural and Remote Medicine and his fellowship with the Australian Society of Lifestyle Medicine. 2 diabetes relative to those who never or rarely consumed whole grains. This improvement in insulin sensitivity can be achieved quite quickly. A fascinating but small prospective study was carried out on lean type 2 diabetic inpatients. Where else but on a metabolic ward inpatient unit can you so totally control the food intake of a diabetic. Participants were placed on a low fat, high complex carbohydrate plant exclusive diet for 16 days. On average, participants’ insulin dosage was reduced by 26 units in the 16 day period. A number of participants were actually able to completely cease their insulin in this period due to the rapid improvement in their insulin sensitivity. Then, there is The Nurses’ Health Study which followed 130,000 people for at least 18 years. When controlling for BMI, those with the highest animal protein intake had a 13 per cent risk of type 2 diabetes. They also found that exchanging five per cent of calorie intake, from animal protein to vegetable protein was associated with a 23 per cent reduced risk of type 2 diabetes. The other thing that research studies have shown is that the greater the proportion of whole plant foods included in your diet, the greater the benefit. Because, when food is processed, one of the effects is the addition of SOS – salt, oil sugar, with a subsequent increase in calorie density and fat content. A systematic review from the Harvard School of Public Health, encompassing over 300,000 participants, revealed a 23 per cent reduction in type 2 diabetes in those who only moderately adhered to plant-based diets, and a 30 per cent risk reduction for the most adherent to a whole food plant-based diet. It isn’t just all or none. The more you adhere, the better the result. So, how does a whole food plant-based diet impact on cardiovascular disease? This type of diet appears to cause a reduction in plasma lipid levels which results in both plaque regression and inflammation. From personal experience, I can say that my total cholesterol fell
from 6.1 mmol/l to 3.7 mmol/l on a whole food plant-based diet. The antioxidant content of this diet is another factor in reducing endothelial inflammation through a variety of mechanisms. Biomarkers of inflammation including high sensitivity CRP, IGF1 and homocysteine can be reduced by eating in this manner. There is also some evidence that one way that meat appears to infer an increased risk is by way of exposure to gram-negative bacteria and the endotoxins within the gut. These are readily absorbed in the presence of saturated fats and appear to trigger a gain of microscopic inflammatory reactions that perpetuate vessel inflammation. I also wanted to mention trimethylamine N-Oxide (TMAO) upon the level of endothelial inflammation. TMAO is a molecule generated from choline and carnitine via gut microbial metabolism. In humans, recent clinical studies show a positive correlation between elevated plasma levels of TMAO and increased risk for major cardiovascular events. The major dietary sources of carnitine and choline are meat and egg. So, what broader evidence is this based on? A Swedish study involving over 37,000 males, aged between 45 and 79, compared the risk of heart failure relative to their meat production. They found that men who ate the most processed meat had a 28 per cent higher risk of heart failure and a twofold risk of death from heart failure, relative to those who ate the least amount of meat per day. In response to this study and others in 2014, the American Heart Association stated: Men who eat moderate amounts of processed red meat, may have an increased risk of heart failure incidents and a greater risk of death from heart failure. They recommended limiting the amount of red meat consumed to one or two servings a week or less. Does a whole food plant-based diet work in practice? Cardiologist, Dr Dean Ornish, the lead author of a five-year study found that at one year, coronary artery stenosis diameter had shown a 4.5 per cent relative improvement and at five years, up to 7.9 per cent relative improvement in the diameter of the vessel. In the control group, at one year, stenosis had worsened on average by 5.4 per cent and, by five years, by 27 per cent. These measurements were made by using quantitative angiography. So, can we reverse coronary artery disease on a whole food plant-based diet? Dr Caldwell Esselstyn, from the Cleveland Clinic, undertook a
long term follow up dietary based intervention and showed some remarkable results. Of the 198 participants who were enrolled because they were, basically, not suitable for a revascularization procedure, 177 (89 per cent) were adherent to the diet over the four-year period. Of these, only one patient had a major cardiovascular event, and 92 per cent experienced improvement or resolution of their angina. Twenty-one of the 198 were non-adherent to the whole food plant-based diet and of these 62 per cent had a major cardiovascular event. None of them saw their angina improve. So how doable is all this? In New Zealand, we have the Broad Study. A lead researcher for this was Dr Luke Wilson, a GP and board member of Doctors For Nutrition. The Broad Study was conducted in Gisborne in a relatively low socio-economic community. All the patients enrolled in this study were either overweight or obese and had at least one of diabetes mellitus, heart disease, hypertension or hyperlipidaemia. The control group received routine general practice care, and the intervention group received routine general practice care plus coaching and instruction in eating a whole food low fat plant-based diet on a limited budget. They also learnt some culinary skills. The intervention lasted 12 weeks, and follow up was for up to 12 months. At the six-month mark, there was a statistically significant weight loss between groups with an average 11kg difference in the intervention versus the control group. Total cholesterol, weight circumference and HbA1c were also improved at six months. These results demonstrate the efficacy of a whole food plantbased diet in reducing chronic disease risk factors and diseaseassociated biomarkers for type 2 diabetes, cardiovascular disease and obesity. Also, despite the intervention being for only 12 weeks, the benefits were still statistically significant at the 12-month mark. I’d also like to share a case from my own practice. Mrs D is now aged 64, and she was diagnosed with type 2 diabetes in 2014. She was disappointed. In fact, she was furious, because she’s an active person who leads a healthy lifestyle eating a diet based on healthy guidelines. In early 2017 we talked about how a whole food plant-based diet could help her reverse her diabetes. She enthusiastically went down this path. After adopting this diet, she no longer has diabetes, and nor does she have any of the medications that made her tired with muscle ache. Not only do her numbers look good, but she also feels great, loves the food she eats, and she has also become an advocate helping her family, friends and community. Mrs D took responsibility for her own health and is enjoying the benefits. Dr Griscti concluded with some advice for health professionals. To introduce healthier eating to patients, the conversation can be started by asking if they would be interested in making changes to their diet and lifestyle, explaining how these changes may reduce the need for medication, and some of their risk factor biomarkers, such as lipids and HbA1c. If not, I’ll sometimes plant a seed – the so-called two-minute general practice intervention. Often patients will come back next time with questions, and you can take the conversation further from there. It’s important to find out what the patient is willing to change. The step by step approach works with some people. For instance, start on changing with breakfast and gradually building from there. However, in patients who have had recently had a complication from their chronic disease, adopting this diet with high adherence might be the most effective response because they can get immediate results which are very encouraging for them.
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Christmas Pudding and Custard No Christmas is complete without a traditional pudding with custard, Tweaked by Jenny's sister to make it whole food plant-based, it is well worth making | Serves 8-12 By Jenny Cameron and Lynne Georgiou | wholefoodsplantbasedhealth.com.au INGREDIENTS 3 cups rinsed dried fruit (eg. one cup each of raisins, sultanas, currants) 2 1/2 cups water 6 medijool dates - rinsed, pitted and chopped 10 mashed pitted prunes 2 Tbsps brandy (optional) 1 tsp bicarbonate of soda egg replacer: equal to two eggs (use 2 Tbsps ground flaxseeds plus 6 Tbsps water) 2 cups wholemeal self-raising flour 1-2 tsps spice (eg: cinnamon, nutmeg, ground cloves) 1 tsp vanilla essence
to form single rectangular sheets and place them overlapping, and fold over once to seal, in a large pudding basin, (Lynne uses a stainless steel pudding bowl) then place pudding mix on the oven bags lining the inside of the bowl. 3. Collect all the edges of the open oven bags (leaving room for pudding to expand) then tightly fasten the oven bag edges in the middle with string, then fold down the gathered edges before tightly covering the top of the pudding bowl with a double sheet of foil to form a good seal. 4. Put a piece of string under the bottom of the pudding bowl and tie it in the centre at the top of the bowl‌. This helps you lift the hot bowl out to check water level throughout cooking.
METHOD
Steaming in a saucepan: 5. Place foil-covered pudding bowl in a large saucepan with enough boiling water to come halfway up the sides of the bowl. Place a low metal vegetable steamer on the bottom of the saucepan so that the pudding bowl is slightly elevated. Cover with a tight-fitting saucepan lid, replenish boiling water as necessary during cooking time. Steam for minimum of 4-5 hours. When cooled, remove oven bags from pudding and replace with fresh oven bags. Store pudding in the oven bags in the pudding bowl, in the fridge for up to 4 weeks.
1. Place dried fruit, dates, prunes, water, and brandy (opt.) into a large, lidded container and place it in the fridge for 24-36 hours. The next day add carb soda, egg replacer, flour, spice and vanilla. Stir. 2. As a lining for the pudding mix: cut open two large oven bags
On Christmas Day: 6. Add a bit more brandy (optional) then re-cover the pudding bowl with another double foil sheet to form a tight seal and re-tie string to enable easier lifting from pudding bowl. Re-steam using above method, for a least 2 hours – the longer the better.
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Vanilla Custard for the Fruit Pudding By Jenny Cameron's Mum METHOD
INGREDIENTS 4 tbsp 1/2 tsp 6 1 tsp 1 litre
cornflour turmeric medjool dates, chopped vanilla essence soy or other plant milk
Soak dates in boiling water to cover for 10 mins, drain, then blend with some of the milk, add cornflour and turmeric, blend again, add rest of milk, cook for 18 mins /100’/ speed 4 (in Thermomix). Alternative: use blender or food processor to mix ingredients then place in saucepan, bring to low boil, stirring continuously until cornflour is cooked.
Fruit Cake Packed with so much dried fruit this plant-based version of the traditional rich fruit cake is super delicious. | Serves 24 By Jenny Cameron | wholefoodsplantbasedhealth.com.au INGREDIENTS 750 g mixed dried fruit (sultanas, raisins, currents) 725 ml soy milk 2 1/2 cups whole wheat flour 4 tsps baking powder (or use SR Flour) 1 tsp each Spices (cinnamon, nutmeg, allspice) 1 tsp vanilla essence lemon zest (optional) 1 Tbsp brandy or whisky (optional)
METHOD 1. Soak mixed dried fruit in the soy milk for 24 hours or longer 2. Pre-heat oven to 160 degrees C (320 F) 3. Add essence, lemon zest and opt. brandy to fruit 4. Sift flour, baking powder and spices into bowl and add soaked fruit, mix well 5. Pour into a lined 8 inch (20cm) square tin 6. Bake at 150-160° C for 1 ½ hours For a richer fruit cake try these proportions: 1kg dried fruit, 750 ml soy milk, 2 cups whole wheat flour, all other ingredients and method the same.
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