SUMMER 2021 VOL 2 • ISSUE 8
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CONTENTS 18 48 52
General Features 11. Fighting hot flashes
38. Fighting that virus
Dr Hana Kahleoveva and others take a look into how to deal with a vexing issue.
18. Health & microbiome
Dr Jia Xu discusses your first line of defence against that pesky virus.
41. Dr Scott Stoll
A detailed examination by Janice Carter on how to ensure your good health .
26. Rebecca Stonor Recovering from MS and finding a future.
30. Innes Hope A futuristic take on resourcefulness.
34. Summer roadie ideas Great tastes, great sounds you're all set for Summer. 6 wholefoodliving.life | Summer 2021
A reflection on cultivating gratitude and why it is so important to us.
50. Emulsifiers Dr Alan Desmond explains why you should avoid them.
47. A new human right Healthy environment is recognised as a right.
49. Alzheimers It's not an inevitable part of ageing; the right food helps.
52. Lecture series ends The Whole Food Solution lecture series has now concluded. We sum up.
65. Milked review Editor reviews Chris Huriwai's insightful movie and wonders about traditional media.
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-summer-2021/
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The inside goss If the world doesn’t act soon there will be catastrophic biodiversity loss and untold amounts of human misery. - Dr Mike Joy. I wish they would stand up at the 1pm presso’s and say the other thing you can do is look after yourself and try and eat a healthy diet. - Dr Mark Craig
37 17 Recipes 14. Vege tofu kebabs Janice Carter offers a great kebab idea for the Summer season ahead.
15. Eggplant on the BBQ A steak-like looking treat that comes with a yummy marinade .
16. Mexican rice A nice rice dish with a touch of sombrero.
17. Kale salad Super healthy and laced with suttle tastes.
20. Mighty mini quiches Really yummy and Catherine never cooks enough of them.
21. Stuffed cabbage rolls Worth the effort, look great on a plate and contain lots of healthy goodness.
26. Savoury tarte tatin The start of four pages of some truly special food ideas from Rebecca Stoner.
32. Runner bean hummus Innes Hope digs down to find some great hummus
36. Steve's Cookies We can't keep making enough of these, thanks Steve!
40. 'Cheese' cake special A great Summer treat that is bound to impress.
The catalyst of consistent generosity is gratitude. - Dr Scott Stoll Poor nutrition is by far the biggest cause of preventable death in every single country, including New Zealand. - Prof Boyd Swinburn Fear is an exceptionally good motivator for change. - Rebecca Stoner If you're facing an intruder, your white blood cells display a higher killing power, like special forces, well-trained, so you're well-protected. - Dr Jia Xu
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Invited to a BBQ? Here's what to bring.
Vegetable Tofu Kebabs Here are just some ideas on what could be included in a vegetable kebab for summer BBQs, The marinade makes the vegetables sing when left to absorb correctly. by Janice Carter | makes 16 MARINADE INGREDIENTS 1 1/2 tsp 1 tsp 1 Tbsp
zest and juice of one lemon lrge garlic clove or 2 sml cloves sweet or smoked paprika italian herbs honey or maple syrup
VEGETABLES AND TOFU IDEAS FOR SKEWERS 300g firm tofu, cut into 2.5 cm cubes 1 punnet of cherry tomatoes, zucchini, mushrooms, red and yellow capsicum, red onion, eggplant, sml potatoes, carrots, yellow squash zucchini.
METHOD 1. Soak 16 bamboo skewers in water for 20 mins. This helps them not to burn while under the grill. 2. Place all marinade ingredients above n a blender and blend until smooth. 3. Chop all vegetables into bite-sized pieces. If using carrot or potatoes, precook them until just done. 4. Place blended marinade ingredients in a large zip lock bag. Add in veges and tofu and marinate for 4 hours pr longer, turning occasionally. 5. Thread the veges and tofu onto the skewers. 6. Preheat the grill to medium and grill until coloured well and cooked. You may need to turn the skewers partway through the grill.
Marinated Grilled Eggplant Strong flavours work into this eggplant 'steak'. It's a fantastic addition to any BBQ. by Catherine Barclay | makes 8 EGGPLANT MARINADE INGREDIENTS 1 tsp 1 Tbsp 1/4 tsp 1/4 tsp 1 tsp 2 sprigs 1 Tbsp 4 1 Tbsp 3 Tbsp 1/4 cup 2 2 Tbsp 1
ground cinnamon ground coriander allspice cayenne pepper smoked paprika fresh rosemary fresh sage cloves garlic, minced fresh ginger, grated lemon juice tamari spring onion, diced maple syrup large eggplant
METHOD 1. Add all ingredients except the eggplant into a mixing bowl and stir to combine. 2. Slice the eggplant lengthways (from top to bottom, not across) Make the around 1 1/2 cm thick. 3. Place eggplants and marinade into a large snaplock bag and allow them to sit for at least an hour, rotating the bag occasionally, so the eggplant absorbs the marinade. 4. Preheat the bbq grill. Once hot, turn down to medium heat. Add eggplant and grill both sides for around 3-5 minutes or until the eggplant is nice and soft. 5. Serve immediately.
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Janice Carter
Gut health & your microbiome M
Happy gut - Happy body ore than 2000 years ago Hippocrates said, it all starts in your gut. We're only now coming to understand just
how right he was. Research over the past two decades has revealed that gut health is critical to overall health, and an unhealthy gut can contribute to a wide range of diseases including diabetes, obesity, rheumatoid arthritis, autism spectrum disorder, depression, and chronic fatigue syndrome, to name a few. Research in this field is ever evolving. This is by no means a complete list of conditions attributable to poor gut health. In fact, many researchers - such as Felice Jackman - who studies nutritional psychiatry and the link between anxiety and depression and gut health, believe that supporting intestinal health and restoring the integrity of the gut barrier will be one of the most important goals of medicine in the 21st century. According to Chris Kresser, "there are two closely related variables that determine our gut health: the intestinal microbiota, or “gut flora”, and the “gut barrier". Someone with problems with their gut barrier would experience leaky gut, a condition where the permeability of their gut lining is compromised.
What is gut flora?
Essentially, the gut flora can be explained with the following analogy. A healthy garden needs healthy soil. Our gut is home to approximately 100,000,000,000,000 (100 trillion) microorganisms. Essentially our bodies are more bacteria than anything else! If they aren't working towards our health then we really are in trouble, we are at a disadvantage from the basic building blocks of our body. The human gut contains 10 times more bacteria than all the human cells in the entire body, with over 1,000 known diverse bacterial species. We’ve only recently begun to understand the extent of the gut flora’s role in human health and disease. Among other things, the gut flora promotes normal digestive function, accounts for approximately 80 percent of our body’s immune response, and helps to regulate our metabolism. Dysregulated gut flora has been linked to diseases ranging from autism and depression to autoimmune conditions like Hashimoto’s, inflammatory bowel disease, and metabolic conditions like type 2 diabetes.
What comprises our gut flora?
Several features of modern living directly contribute to unhealthy gut flora: •
Antibiotics and other medications like birth control and NSAIDs (Nonsteroidal anti-inflammatory drugs).
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Diets high in refined carbohydrates, sugar and processed foods. • Diets low in fermentable fibres, aka not enough veggies • Foods known to cause leaky gut, gluten, oils and refined sugar. • Chronic stress. • Chronic infections. Antibiotics are undoubtedly necessary in some circumstances. I don’t have an issue with them when used correctly. They do however have huge implications on gut health. Doctor Natasha Campbell-McBride is a gut health specialist and founder/author of the GAPS diet. She says it can take up to four years to restore and rebuild the gut biome following a course of antibiotics. If you do require antibiotics, make sure you follow with a course of probiotics and have plenty of whole foods high in fibre – vegetables, fruit, grains and legumes. The diversity of your gut flora following antibiotic use is not recoverable without these interventions. Research also suggests infants that aren’t breastfed, are born by caesarean section or are born to mothers with bad gut flora are more likely to develop unhealthy gut bacteria, and that these early differences in gut flora may predict a person’s chances of being overweight, developing diabetes, eczema/psoriasis, depression and other health problems in the future. We can’t change our own births or how we were fed as infants. Similarly, breastfeeding isn’t always possible for many women and c-sections have their place in ensuring the safety of mothers and babies during childbirth. In these instances, it is helpful to understand gut health can be compromised but equally there are many things you can do to account for these situations.
Leaky gut
The gut barrier is your gatekeeper that decides what gets in and what stays out. When you think about it, our gut is a system that operates entirely on its own. It is a sealed passageway from our mouths to our bottom. Technically, the scope with which it interacts with other organs in our body is somewhat limited. Anything goes in the mouth and isn’t digested will pass right out the other end. This is, in fact, one of the most important functions of the gut: to prevent foreign substances from entering the body. When the intestinal barrier becomes permeable i.e. leaky gut syndrome, large protein molecules ‘leak’ into the bloodstream. Since these proteins don’t belong outside of the gut, the body mounts an immune response and attacks them. The link between leaky gut and autoimmune conditions is huge.
Removing gluten for these people and healing their gut has made symptom management and disease reversal possible in almost every single case. Experts in mucosal biology, like Dr. Alessio Fasano, now believe leaky gut is a precondition to developing autoimmunity: "There is growing evidence that increased intestinal permeability plays a pathogenic role in various autoimmune diseases including celiac disease and type 1 diabetes. Therefore, we hypothesise that besides genetic and environmental factors, loss of intestinal barrier function is necessary to develop autoimmunity." The phrase “leaky gut” used to be confined to the outer fringes of medicine, employed by alternative practitioners. Conventional researchers and doctors originally scoffed at the idea that a leaky gut contributes to autoimmune problems, but slowly it is becoming part of the mainstream approach to wellness. The breach of the intestinal barrier - which is only possible with a leaky gut - by food toxins like gluten and chemicals like arsenic or BPA causes an immune response which affects not only the gut itself, but also other vital organs such as your skeletal system, the pancreas, the kidney, the liver, and the brain.
Leaky gut and your brain
Part of the reason micronutrient deficiencies affect mental health is because of compromised gut function. Even if a person with mental illness did have access to appropriate nutrition or levels of micronutrients, leaky gut will mean they are unable to absorb them. The inner workings of your digestive system don’t just help you digest food, but also guide your emotions. What’s more, the function of these neurons — and the production of neurotransmitters like serotonin — is highly influenced by the billions of “good” bacteria that make up your intestinal microbiome. "We know that serotonin production is increased when subjects take a quality probiotic," Jackman says.. These bacteria play an essential role in your health. They protect the lining of your intestines and ensure they provide a strong barrier against toxins and “bad” bacteria; they limit inflammation; they improve how well you absorb nutrients from your food; and
they activate neural pathways that travel directly between the gut and the brain. Leaky gut and bad gut flora are common because of our modern lifestyle. If you have a leaky gut, you probably have bad gut flora, and vice versa. And when your gut flora and gut barrier are impaired, you will feel less than 100 per cent. This systemic inflammatory response then leads to the development of autoimmunity. And while leaky gut and bad gut flora may manifest as digestive trouble, in many people it does not. Instead it shows up as problems as diverse as heart failure, depression, brain fog, eczema/psoriasis and other skin conditions, metabolic problems like obesity and diabetes and allergies such as asthma. To adequately address these conditions, you must rebuild healthy gut flora and restore the integrity of your intestinal barrier. This is especially true if you have any kind of autoimmune disease, whether you experience digestive issues or not.
Improving your gut health
The most obvious first step in maintaining a healthy gut is to avoid all of the things listed above that destroy gut flora and damage the intestinal barrier. But of course that’s not always possible, especially in the case of chronic stress and infections. Nor did we have any control over whether we were breast-fed or whether our mothers had healthy guts when they gave birth to us. If you’ve been exposed to some of these factors, there are still steps you can take to restore your gut flora: • •
• • • • •
Avoid foods and chemicals that irritate the gut. Eat plenty of fermentable fibres (starches like kumara, pumpkin, resistant starch from cooked and cooled potatoes or whole grains, etc.). Eat a high fibre whole food plant-based diet. Consider taking a probiotic and/or a prebiotic supplement. Treat any intestinal pathogens (such as parasites) that may be present. Manage your stress. Test your gut health – try an elimination process starting with removing gluten.
wholefoodliving.life | Summer 2021
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Travel essentials for the summer roadie
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ating healthy when travelling has been the bain of many who are transiting to a whole food plant-based diet - all it takes is a little forward thinking.
Preperation is the key to making a trip stress-free and enjoyable. Whether you are heading out locally for a one day roadie or taking off for a few days, we hope these ideas will help make your trip that much more enjoyable.
Trail Mix A mix of nuts, seeds and dried fruits to keep your energy up. The mix is full of fibre, be sure to add in some chia or flax seed for your omega 3 and sunflower seeds for its anti-inflamatory properties.
Music Download your music for the trip, this saves losing access in remote areas. It also stops you having to think while driving about what to listen to. Our now adult children loved listening to the audio of "War of the Worlds" on our family roadies, but they will deny it if asked.
Fresh Fruit I am sure this doesn't need much explaining. Fresh fruit is a great roadie snack. Go seasonal to save, in summer there is no end of fresh fruit to select from.
Cold Potato & Kumara Yes, seriously, cooked, cold potatoes and Kumara. A great source of carbohydrate for energy and incrediably delicious!
Popcorn
Sometimes going simple is the best option, quick and easy to put together, Place them into a snap-lock bag with some nutritional yeast, shake and your away.
Roasted Chickpea A great way to get your dietary fibre and boast your mental health. A healthy snack for the road.
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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
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Looking at
Alzhiemers
Genetics load the gun, lifestyle pulls the trigger. Dr Caldwell Esselstyn Australia
The exact number of people with dementia in Australia is currently not known. It is estimated that in 2020 there are between 400,000 and 459,000 Australians with dementia (AIHW 2018; DA 2020), with Alzheimer’s disease accounting for up to 70% of diagnosed cases (DA 2018) More than 900,000 Australians will be living with dementia by 2050. About 572,000 prescriptions for anti-dementia medicines were dispensed to 60,900 people aged 30 and over with a diagnosis of Alzheimer’s disease in 2017–18 As expected, the dementia burden was also higher among people aged 65 and over, for whom it was the second leading cause of total burden of disease and injury.
New Zealand
The most common form of dementia is Alzheimer’s disease, accounting for 60 to 80 percent of cases of dementia in New Zealand. The second most common cause is vascular dementia. Almost 70,000 Kiwis are living with dementia today. More than 170,000 New Zealanders will be living with dementia by 2050. Dementia costs the New Zealand public health system $2.5b and will reach around $5.9b by 2050. Dementia numbers are increasing at a faster rate among Māori, Pasifika and Asian populations than those of European descent.
Plant-based foods are beneficial to the brain, may help prevent Alzheimer’s A decline in brain health is not an inevitable part of aging. But how we eat and live can help us protect our memory and stay sharp into old age. Research shows that saturated and trans fats found in dairy products, meats, pastries, and fried foods can increase the risk for cognitive decline. Instead, eat a plant-based diet, which helps protect brain health. Berries and foods rich in vitamin E, including nuts, seeds, leafy greens, and whole grains are especially beneficial. Take a B12 supplement to preserve nerve function. But avoid supplements with iron and copper. These metals can harm brain health. Consume iron supplements only when directed by your physician. You’ll also want to choose
aluminum-free products including cookware and baking powder. But diet isn’t your only line of defense. Make sure to lace up those sneakers and exercise regularly and get plenty of sleep for optimal brain health.
“Everyone knows good nutrition supports your overall health, but few realise that certain foods, power foods, can protect your brain and optimise its function, and even dramatically reduce your risk of Alzheimer’s disease.” Neal Barnard, MD, www.pcrm.org
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Recipe index 14
36
50
21
40 SAUCES | CONDIMENTS
MAINS
SWEETS | DESSERTS
Runner Bean Hummus...............................32 Butter Bean Hummus.................................33
Vegetable Tofu Kebabs...............................14 Marinated Gilled Eggplant.........................15 Mexican Rice................................................16 Kale Salad......................................................17 Chinese Stuffed Cabbage Rolls.................21 Savoury Tarte Tatin......................................26
Mango Passion Fruit Trifle.........................37 Steve's Carrot Cake Cookies.....................48 Plant-based Cheese Cake..........................40 Wholemeal Scones........,,,,,,,,,,,,,,,...............44 Nice Cream........,,,,,,,,,,,,,,,.............................50 Traffic Light Ice Blocks,,,.............................58 Gingerbread Men..........,,,,,,,,,,.....................59
STARTERS | IDEAS Herb and Vegetable Mini Quiches...........20 Quick Food Fixes ........................................37 Stuffed Potatoes...........................................45
COLD DRINKS Summer Smoothies.....................................51 Hibiscus Tea..................................................51
Tried our Recipes? Show us your creation! Mention @wholefoodliving.life and tag #wholefoodliving.life
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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
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holmwood.co.nz Licensed Agent REAA 2008