SUMMER 2022 VOL 3 ISSUE 12
Flourishing Through Adversity
Intermittent fasting How to tackle it easily.
Your estrobolome & where you can find it.
Looking to lose weight? Five great habits that work. 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.
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CONTENTS 48
38
30
General Features 10. Sophie Steevens
34. Behavioural Change
Sophie discusses her battle with Graves' disease, and tells how whole food helped.
18. Water Fasting
How does it happen? Dr Mark Rowe chats to Oz lifestyle coach Simon Matthews.
38. Starting Bub on WFPB
Dr Hana Kahleova explains intermittent fasting and the science aroung it.
25. Garden to Table
Lifestyle Medicine Coach, Janice Carter looks at that those critical early stages.
41. On Screen
A short, sharp idea and some great summer garden advice.
26. Sandy Albert
A doco from Geoff Reid and a pithy observation.
42. Dr Bob Lawrence
Five tips on how to fight fat and win the weight battle.
30. The Joy of Soy
Grim findings on Australia's environmental conditions.
Dr Bob recounts and explains his ongoing fight over IFAP.
44. Katherine Matthews
6 wholefoodliving.life | Summer 2022
Have you ever wondered about your estrobolome?
46. NewsBites Check out Eric Adams' effort to change the course of public health in New York City.
56. Dr Mythri Shanka Her new book unveils the dangers we all face from lifestyle diseases.
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-2022
24
The inside goss
"Increasing our knowledge and skills for preparing and cooking a balanced range of plant foods is a joy for most people and very rewarding." - Innes Hope
42
so far, we have a feeble response on the part of the good guys to counter that."
Recipes A divine dip and an old favourite from featured foodie, Sophie Steevens.
17. Caesar-Y salad A great take on a summer salad that normally would never be healthy.
21. Baba Ganoush Unbelievable, yes you can make it without oil.
23. Vege stock Innes Hope creates both liquid and instant.
27. Mexican potato dish Mexican stuffed potato from Sandy Albert. Nice!
of dollars of marketing by producers of unhealthy food,
20 12. A smoky cream cheese
"We're bombarded by billions
- Dr Bob Lawrence.
33. Soy sour cream Innes Hope delivers a cultured soy sour cream that's much smother than other options.
37. Mushroom gravy
"Nutrition intake is of great importance to your baby’s long-term health. This is
A great add-on in a dry fry breakfast lineup or a dinner main with other options.
especially true for their brain development." - Janice Carter
44. Leek & carrot soup A much easier retake on an earlier WFL recipe.
49. Crepes, cashew cream A delightful seasonal treat for sometime this Summer.
54. Wholemeal fruit slice It freezes really well and the taste is delightful.
“When it comes to preventing diet-related chronic disease, there is a growing recognition that it’s not our DNA — it’s our dinner.” - Eric Adams.
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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 | Summer 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
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ROASTED EGGPLANT DAHL Easy Indian Dhal. A filling and attractive dish. This has been cooked in a pressure cooker but can easily be created in a large pot. by Catherine Barclay | serves 4 INGREDIENTS 2 1 cup 1 4 2 tsp 1/4 tsp 1 tsp 1 tsp 1 tsp 1 tsp 1 cup 1 cup 4 cups 1 can 3 Tbsp
roasted eggplants, diced frozen pea and corn mix onion, diced roasted garlic cloves ginger turmeric coriander cumin ground mustard seed garam masala dried red lenil dried brown lentil vegetable stock crushed tomatoes lime juice
METHOD 1. In the pressure cooker, saute the onion, roasted garlic and ginger until onion is transparent. 2. Add all other ingredients except the roasted eggplant. 3. Select curry from the pressure cooker options or manually cook for 20 mins. 4. Depressurise and have a taste, if lentils are still too crunchy cook under pressure for a further 15 mins. 5. Stir through the eggplant, and serve with potato flatbread (p21) Option: Top with fresh coriander or parsley and a dollop of plant-based sour cream p.33
To roast the eggplant and garlic. 1. Preheat oven to 200°C. 2. Cut the eggplant in half, place face down onto a lined baking sheet along with the unpeeled garlic. 3. Bake in the oven for 20 mins then turn over the eggplants and roast for a further 10 to 15 mins until the eggplant is soft.
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Samoan villagers achieve extraordinary outcomes using a WFPB diet and some sage advice
A
firm belief in some simple but Ten years ago, Dr Vermeulen’s team wise advice has driven the work started to link up with the women’s of Samoan-based medic, Dr committees in order to include as many Walter Vermeulen, for over forty years, people as possible in treating nonand his faith in it has resulted in several communicable diseases. Trained to carry remarkable achievements. out health monitoring tasks, they are His organization, Matuaileoo critical partners in providing continuous Environment Trust Inc (METI) is changing care. lives and transforming health, inspiring Dr Vermeulen only has a staff of 20 so it and educating those that live there to has been essential to include people from transition to a whole food, plant-based the community to expand the programme. (WFPB) diet. These people, known as “path breakers,” As with much of the world’s population are trained as coaches. today, Samoans have many lifestyleAn essential component for making this related health issues: 85 per cent of a successful program is the inclusion of Samoans are either obese or overweight, a buddy system. Dr Vermeulen has seen and they have seen an increase in a marked difference in the success rate conditions and diseases such as diabetes, of someone with a buddy compared to high blood pressure, heart disease, cancer, someone on their own, so each participant and chronic arthritis. has a buddy to assist them through the Dr Vermeulen attributes this situation process. The buddy is there to advise on to the huge influx of unhealthy foods, Dr Walter Vermeulen areas such as the preparation of food as such as vegetable oils, white flour, sugary drinks, and animal products, introduced to the islands in the last well as to provide words of encouragement and support. 50 years. He has calculated that consumption of these relatively The focus is on coaching those going through the programme, affordable, convenient foods means islanders now consume an rather than teaching them. Coaches build a strong bond with additional 500 calories daily. participants and following up with them regularly means they can Dr Vermeulen’s team initially set up their program in two villages. provide support and monitor progress. They saw a 75 per cent reversal rate in participants’ chronic and A participant’s ability to succeed and achieve their goals can lifestyle-related diseases, including heart disease, colon cancer, also be affected by their confidence. Coaches encourage selfand asthma. This figure is astonishing but maybe not so surprising efficacy, whereby an individual believes it is within their capacity to those who already know how health-promoting and healing a to act in a way that is necessary to reach their goals. WFPB diet can be. In his experience, Dr Vermeulen believes that a Participants are encouraged to share their successes, which 100 per cent WFPB diet is the only way to reverse heart disease, may even include taking part in traditional dancing in the clinic! early-stage prostate cancer, and type 2 diabetes. Many participants are so happy that they have been able to Thanks to a grant provided by the Centre for Nutrition Studies, transform their health in such a profound manner, especially after, plus funds from the Samoan government, the program has now in some cases, being told by their healthcare provider that there been rolled out to 10 villages, but Dr Vermeulen’s work doesn’t was nothing more that could be done for them. stop there. He has an impressive goal of wanting to reach all 300 What can also be very impactful is having a respected figure villages in Samoa! in the community encouraging others to follow the diet; in one Between the two world wars, New Zealand was still the village, the pastor spoke to his congregation about a WFPB diet, administrator for Samoa, and responsibility for primary healthcare and 93 per cent of programme participants with diabetes saw a was assigned to the women’s committees. The women’s committee is a traditional entity, bringing the women together reversal in their condition. Oh, and about those words of wise advice Dr Vermeulen has within each village. The Ministry of Health provided them with drugs to administer. lived by all these years. They came to him from his late wife, a Essentially, these committees were self-sufficient, treating 80 per nurse and politician, who often repeated the following quote: cent of the population’s ailments. But since the 1960s, because of True happiness comes from helping others. “This is what drives changes in health services, their roles started to decline. me,” he says.
wholefoodliving.life | Summer 2022
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Dr Hana Kahleova
How to tackle intermittent fasting E
"When we pull together all the randomised clinical trials there is a linear relationship between the eating window duration and changes in body weight. The sweet spot seems to be at six hours."
ndocrinologist and researcher, Dr Hana Kaleova, has spent many years examining the value of intermittent fasting. Now, and with a massive number of research hours behind her, she has become one of the world's foremost exponents of short term fasting for health. She says the easiest way to do intermittent fasting is to start with a periodic fast. “You just take a certain day, you can do one day a month or you can decide to do five days in a row or more days in a row,” she says. “You can do it as a onetime thing or you can do it one day a month periodically. That would be a less frequent form of intermittent fasting.” The fast can be a water only, or you can also include vegetable and fruit juices. You can also do a modified fast where you eat raw fruit and vegetables with a super small caloric intake, about 500 calories a day, she says. But, does it have any impact on fatty liver disease if you have it? “One study of almost 700 people looked at the effects of fasting for an average of 8.5 days on liver fat. The study found that after only 8.5 days the liver fat content dropped by 30 per cent which was pretty effective. “As you would expect the reduction in liver fat correlated with the number of fasting days. In other words the longer the fast, the bigger the change in liver fat and also with the change in BMI. The more weight you lose the more liver fat you lose.” But, she says, “if eight days seems like a long time for you to fast, I’m completely with you. I recently finished a three day water fast and it felt long. “You know, the food we eat is such an integral part of our life. We don’t even realise until we go through the withdrawal symptoms and we’re like, oh I feel like eating something, but oh I’m fasting, ok, never mind, let me do something else.
Amazing results possible
“But I also have some good news for you. You don’t have to do eight days. Even a smaller amount will give you some amazing results. It can make a huge difference not only for your liver but also for your immune system. “If you want to fast more frequently, you can. Let’s say you do one day a week. A maximalist approach would be alternate day fasting where you fast every other day, which would be
18 wholefoodliving.life | Summer 2022
In her address to the recent International PlantBased Healthcare Conference held in California in September, Dr Hana Kaleova presented the latest research on the effects of fasting. Dr Kaleova is director of clinical research with the Physicians Committee for Responsible Medicine, and coauthor of 19 articles in peer-reviewed research journals. This article covers part of her address. To purchase access to all videos and slides from this conference go to: pbnhc.com challenging for many people though. “You would eat normally on the non-fasting days and you would not eat at all or you would do a modified fast and eat only a third of what you eat on the fasting days. It’s fairly challenging because you are changing your habits constantly and studies with alternate day fasting have a large drop-out rate.”
Alternate day fasting However, it works for some people, she said. One study looked at liver and alternate day fasting. Forty three people were randomly assigned to follow alternate day fasting or they stayed on their usual diet for eight weeks. “The alternate day fasting reduced the elasticity of the liver by 15 per cent and liver fat by 20 per cent so it was fairly effective. But again, it’s fairly challenging to stick with this regimen in the long term. That’s why many people seek simpler options. One of them is time restricted eating or time restricted fasting. “We know that our body has completely different needs based on our activity. If we are physically active our bodies needs are much different than when we sleep. When we are physically active we want to maximise the caloric intake and when we sleep we scale down the caloric intake right? “Periodic time restricted eating basically limits the caloric intake into an eating window of a few hours. So, now the question is;
what’s the ideal length of the eating window? “To illustrate what I mean by the length of the eating window let’s say you eat breakfast as six, lunch at noon and dinner at 6pm that would be a 12 hour eating window. If you want to reduce your eating window you could eat dinner at five which would be an 11 hour window, if you were to eat breakfast and hour later you would reduce your eating window to 10 hours. “When we pull together all the randomised clinical trials there is a linear relationship between the eating window duration and changes in body weight. The sweet spot seems to be at six hours. Six hours is the ideal spot where you lose the most amount of weight and that would be most beneficial for fatty liver as well. Reducing it to four hours does not further reduce the body weight but prolonging the eating window will have less pronounced benefits for body weight. That would mean say breakfast at seven and lunch at 1pm. Are there any studies that have looked at such a model?
Fasting impact on pre-diabete
“One study looked at cardio-metabolic health in people with pre-diabetes who were randomised to either follow a 12 hour eating window, which is easy, or a six hour eating window shifted early in the day. People were done with lunch by 3pm. They were done with eating for the day by 3pm. “It was a crossover trial so after five weeks the participants switched over to the opposite diet. “This study found that the early time restricted eating has metabolic benefits that are independent of weight loss. Early time restricted eating increased insulin sensitivity, improved beta health functions, reduced blood pressure, reduced oxidative stress and also reduced appetite in the evening, which is huge.” One group of people who are recommended to eat many small meals during the day and eat all day are those with type two diabetes. What would happen if their eating window were restricted to six hours? “We conducted a randomised clinical trial which was published in Diet Pathalogia. The results are presented on six meals a day and on two meals a day. Both diets had the same caloric intake and the same macro-nutrient composition – they just differed in the timing.
Two meals a day, or six? “People lost more weight on two meals a day, liver fat was reduced more on two meals a day, insulin sensitivity went up more on two meals a day, HbA1c as a marker of glycaemic control improved about the same on both, fasting plasma glucose was reduced more on two meals a day, and so was fasting insulin which is a good finding. “We know that people with diabetes have a higher fasting hyperinsulinemia and then they lack the early postprandial secretion of insulin so reducing the fasting hyperinsulinemia is a really good finding. “What was fascinating is that on two meals a day the depressive symptoms were reduced more and guess what, hanger was reduced more on two meals a day which is like unbelievable for most people. In fact, most of our study participants when they were about to join the study were like. ‘I don’t know if I can do this! Like, two meals a day! That sounds like I will be starving.’ “But nobody dropped out because they weren’t able to do it. In fact it took only a few days to adapt to this new system and at the end of the study people loved the two meals a day. They lost more weight, their diabetes got better and they just felt better and less hungry. “Also its so convenient. You only prepare two meals a day instead of worrying about what you are going to eat six times a day. It makes your life so much easier. Aligning you meals with your circadian rhythms really pays off in terms of your metabolism and it’s good for your fatty liver as well.”
The case for a breakfast feast
H
ana Kahleova is a firm believer in having a big breakfast every day. She says it helps you burn more calories during the day and points to a randomized clinical trial in 23 obese people which compared eating breakfast every day to fasting until noon for six weeks. Eating breakfast daily resulted in a 76 percent greater physical activity thermogenesis during the morning compared with fasting during that period, despite no difference in energy intake. Morning fasting resulted in partial dietary compensation (i.e., greater energy intake) later in the day. Furthermore, insulin sensitivity (the way your body responds to ingested carbohydrates) increased with breakfast relative to fasting. So, starting your day off with a nice quality breakfast is like jump-starting your day, she says. Other doctors are also taking note. The American Heart Association has endorsed the principle that the timing of meals may help reduce risk factors for heart disease, like high blood pressure and high cholesterol. The group issued a scientific statement emphasizing that skipping breakfast — which many of us do regularly — is linked to a higher risk of obesity and impaired glucose metabolism or diabetes, even though there is no proof of a causal relationship. Fasting signals to the body to start burning stores of fat for fuel, researchers say. “It seems our bodies are built to feast and fast,” Dr Kahleova told The New York Times.
EAT BREAKFAST LIKE A BILLIONAIRE
Available at selected New World, Pak‘nSave, and health food stores nationwide
wholefoodliving.life | Summer 2022
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22 wholefoodliving.life | Summer 2022
VEGE STOCK - LIQUID & INSTANT Liquid stock as well as Instant Powder stock – you’re covered! by Innes Hope
Any scraps. Excess stalks & some
Asian Greens
leaves, pre-juiced.
Asparagus
pre-juiced.
Beans
Stringy runner-bean pods, & broad bean
Beetroot & Red Cabbage
Broccoli & Cauli
Stalks, scraps & over-tired heads.
LIQUID VEGE STOCK 1. Save any water used to steam or boil vegetables (yesterday’s - from the fridge - is OK too). Put it in a large saucepan and add any clean vege scraps you’ve saved, chilled, or frozen from previous days, and/or scraps from the meal you’re currently preparing. 2. Add your choice of the following: dried mushrooms, dried onions, kale powder, dried herbs, dried tomatoes, (small amounts if you’ve not made stock before). The liquid needs to cover the veges. If it doesn’t top it up with water. 3. Simmer on low heat for about 20 minutes. The liquid will reduce while it’s simmering but top it up only if it’s getting low. 4. Taste it, then add spices, fresh herbs, or seaweed to suit your taste. Simmer for another 10 minutes or so, then take it off the heat. Let it cool for about 5 minutes. 5. Separate the liquid stock from the veges by straining it through a sieve into a jug. If you want to dissolve miso, soy sauce or yeast into it, do so now. Then it’s ready to use or store in glass bottles in the fridge. Put the waste into the compost. Over the next few days, start collecting more vege scraps for your next batch.
Cabbage, Kale & Brussels
flakes can be stored year-round – just
Capsicum & Chilli
Carrots & Parsnips
tops are good, but not parsnip tops.
Celery
leaves can make the stock too strong &
Cucumber
Peelings & scraps. Can be pre-juiced.
Eggplant
Peelings. Flesh scraps give a pleasant, slippery texture.
Globe Artichokes
in.
Leeks & Spring Onions
Any scraps, especially leaf ends.
Lettuce
pre-juiced.
Mushrooms
Fresh stem scraps.
Onion & Garlic
Dried onions.
Peas
Pods
INSTANT VEGE STOCK 1. Pulverise any of the following in a nut grinder or coffee grinder until each is in a fine grit or powder form: Dried assorted mushrooms, dried onions, dried kale flakes, dried thyme & bay leaves, dried seaweed. 2. Mix together and stir in some nutritional yeast, maybe some turmeric and spices of your choice. 3. Test the flavour as you go by dissolving a little in boiling water and tasting the result. I found myself refining the taste over several batches. 4. Test the flavour as you go by dissolving a little in boiling water and tasting the result. I found myself refining the taste over several batches.
Potatoes
Puha & Cress
leaves
Pumpkin & Kumera
Silverbeet
pre-juiced
Swede & Radish
it is strong
Tomatoes
cooking, or dried.
Yams
Zucchini
produce.
B
uy a jar of vegetable stock and you know what you’re getting – essentially, expensive flavoured salt. The flavour is consistent, but the health downsides are too. Make your own liquid stock and your health benefits. The flavour varies, season to season, but after a while, you’ll get to know what ingredients you prefer, and how to balance the flavours to suit your taste. When making powdered stock, experiment as well. Start with mild flavours, and graduate towards stronger, more complex tastes.
Discarded ends of the stems. Can be Ends, scraps & over-tired green beans. pods, (not juiced).
Gives a red/pink look. Turns green stock into brown. Use a little at a time if balancing the colour of your stock.
Outer leaves & scraps. Pre-dried kale grab some from the pantry!
Doesn’t enhance the taste. Peelings and thin scrappy ends. Carrot Excess carrot juice.
Stem scraps & a few inner leaves. Outer bitter. Can use excess celery juice.
Use the water you cooked the chokes
Any thoroughly washed scraps. Can be Pre-soaked dried assorted, or powder. Leaves, ends and outer layer-scraps.
Not much flavour. Makes stock thick and cloudy. Stem-waste and wilted or marked Excess clear liquid from boiled veg. Great for a golden stock. A few peelings are OK. Makes stock cloudy. All the stems and leaf scraps. Can be Peelings & scraps. Monitor the flavour Scraps, over-ripe ones that need Scraps. Adds sweetness. Makes stock cloudy Ends or juice whole zucchini if excess
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VEGE STOCK - LIQUID & INSTANT TO ENRICH THE FLAVOUR:
A few fresh herbs & stems. Bay leaves. Turmeric etc.
Miso & Soy Sauce
High in salt. Dark colour, rich, umami flavour. If using, add at the end when you take the stock off the boil.
Seaweed
(Full of valuable minerals). Use sparingly, fishy taste.
Yeast
Nutritional yeast – add at the end to taste.
Herbs & Spices
LIQUID TIPS Vege scraps can be stored and added-to in the freezer so you can accumulate enough to make a bottle of liquid stock. Freeze excess stock in small containers or ice cube trays. Cubes can be stored in plastic bags in the freezer. If you’re juicing veges or vege scraps, the pulp can go in the stock pot too, as you’ll be straining it out at the end. Do not pre-juice broad bean pods – they froth up too much.
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POWDER TIPS When pulverising dried foods to make powder, leave the lid of the grinder on for about 15 seconds before you take it off. This lets the finer dust settle. Check out the variety of dried mushrooms available in Asian stores so you can add more or less of those you prefer. Black Fungus, for instance, has a very mild flavour. Plus it brings a depth of colour and a slight gel-like quality to the stock. Experiment with varieties of dried seaweed. If you buy kelp powder, use it sparingly. Pre-make your own kale flakes any time; de-stem the leaves and spread them across oven trays or racks. Dry on low heat then crush or blend. Have a jar handy in the pantry to add to stock and also to use in other dishes as a scatter etc.
Garden to Table
A short, sharp shot of seasonal goodness
It only takes a shot glass, some micro-greens and a little imagination to create this simple treat. An ideal extra at any dinner party that adds curiosity and colour to the moment. Best served chilled.
G
row Yours have recently introduced some sprouting options for micro-green lovers. Red Cabbage offers superb colour with its attractive pink stems and purple-green leaves, and Green Broccoli is a nutritional powerhouse offering mild flavour and crunch, while Pea sprouts are one of the easiest sprouts to grow and a fantastic source of plant-based protein. On a more general gardening note, Grow Yours manager, Cameron Stringfield, has put out a reminder that Summer can be an ideal time to get some replacement vegetable plants going. It also means many popular varieties should germinate readily on a warm windowsill, which is great for new gardeners. Don’t forget that your existing plants will start to require a little more water to cope with the hotter days now, so keep the garden from drying out by watering regularly and mulching if you can. When growing from seed, you can sometimes find you end up with more plants than needed, but it’s a much better problem than not having enough and spending a small fortune on seedlings. If you aren’t able to get your tray-grown seedlings into the garden as fast as you would like, just transplant them into larger pots and containers. That way, they won’t outgrow their existing homes and turn into sad, struggling plants. Prevention is always best, ideally you want to maintain plants in a healthy, luscious state. Tomatoes, for example, grow very fast once the conditions are warm enough and they’re underway. For those with limited space but keen to grow their own food, some popular vegetables and herbs that can be grown in large pots include Basil, Cherry Tomatoes, Coriander, Lettuce, Peas, Rocket, Parsley, and Spring Onion. Soon enough, your harvests will start coming in thick and fast, and you won’t know what to do with it all. Just remember to sow some more seeds, too, as successional sowing is an often forgotten about trick in gardening that will ensure you have a continuous supply of healthy productive plants.
We offer heritage vegetable, herb and flower seeds to grow your own gourmet garden.
Save 15% off your first order with the code "WFL15" at checkout. Valid once per person until 28th February 2023.
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Five powerful habits to start losing fat now By Sandy Albert
D
"By eating a whole food plant-based diet, you can eat much more volume for fewer calories yet more nutrients."
o you have fat loss goals for the new year? Or, more importantly, for life? In this article, I’ll share my top five habits to start losing fat immediately. These habits helped me lose over 45kg (100 pounds), and I’ve kept it off for over a decade. Some of these may sound obvious to you, but we don’t always do what we know will take us closer to our goals, do we? Why is that? Why doesn’t wanting a new job necessarily translate to sitting down to work on updating our resume? Or, why doesn’t wanting to feel energized and rested necessarily translate into turning off the TV and getting to bed? AND….why doesn’t wanting to be a healthy weight necessarily translate into us doing the things that will cause us to lose fat? It’s because changing habits can be really hard. Fortyfive to 95 per cent of our behaviours occur out of habit. Changing our habits takes conscious, deliberate, repeated action, doing things over and over and OVER again. Even when we don’t feel like it, even when we have thoughts in our head that try to convince us we can do it tomorrow, start Monday or “this one time won’t matter”. Interesting fact: research shows that 95 per cent of people who start a diet and lose weight will regain all of it AND THEN SOME. How sad is that? This is why “diets” don’t work! I am going to share with you my TOP most powerful habits on how to start losing fat immediately and some tips on how to make them work for you.
As recovery stories go, South Carolina's Sandy Albert, has a remarkable experience to tell. Sandy is an ACE certified personal trainer, and is certified in weight loss as well as vegan nutrition health coaching. She was inspired to help others live a healthy life after starting her own health and weight loss journey over a decade ago. She lost over 45kg (100 pounds) using a whole foods diet and the habits outlined in this article. You can connect online via Facebook and through her website.
1. Drink your water
Our bodies are 60-70 per cent water. And every biological function requires water. So why is drinking water important for fat loss? When we are not properly hydrated, we are not functioning optimally. And when we are not functioning optimally, fat burning is not a priority. Being properly hydrated also aids in digestion and flushes toxins. Being dehydrated can cause false hunger cues, slow metabolism, and increase metabolism. So get that water in! How much is enough? Some experts say 64 to 96 oz. Others say half your body weight in ounces. A good rule of thumb is to just make sure to keep drinking! My top hacks for making this a habit: • • • • •
Fill up your water bottle first thing in the morning Flavour with tasty fruits that you enjoy Keep your bottle in sight Use a straw (if you like one!) Use a motivational bottle and/or make it a game/challenge
2. Get your sleep
Just like when you don’t get enough water, your body does not function properly when you don’t get enough sleep. Not getting enough sleep increases appetite and affects our hormones. Being sleep-deprived causes making poor decisions - including decisions around food! But how much sleep is enough? Experts
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recommend getting AT LEAST 7 hours of restorative sleep a night. My top hacks for making this a habit: •
•
• •
Determine how much sleep you are getting now. Plan to go to bed 10-15 minutes earlier each night until you are up to 7 hours. Put a reminder like an alarm in your phone to signal it's time to get ready for bed. Since it’s not a habit yet, you will not do this without conscious, deliberate thought Turn off electronics 2 hours before bed! If it helps, try some sleepy time tea, a warm shower, or reading a PAPER book
"Changing our habits takes conscious, deliberate, repeated action, doing things over and over and OVER again."
Make Contact www.empoweredwithsandy.com For more health and weight loss support go to facebook.com/groups/getempoweredwsandy
3. Move more Find something you love to do, whether that’s dancing, hiking, gardening, walking etc. It does not have to be working out in the gym, like we traditionally think of when we say EXERCISE. Make it part of your social life. I joined a running club when I figured out running made me feel really good and helped me lose 100 pounds. There I met my closest friends, and this became my social life and, therefore, my pleasure. Aside from dedicated exercise, focus on NEAT- Non-Exercise Activity Thermogenesis. This is where the little things REALLY do add up. My top hacks for making increasing NEAT a habit: • Set an alert to get up every hour and take a walk about a sedentary job • March in place during commercials • Walk around during phone calls • Even standing at your desk if you can rather than sitting all increases NEAT It really does all add up!
4. Eat only when hungry
We often eat for many reasons other than true physical hunger, e.g. parties, watching TV, there’s food at the office, just because it’s time for lunch, etc. Any time we eat for reasons other than hunger, we eat in a surplus and will not lose fat! Many of us have lost our ability to determine when we are truly hungry and truly satisfied. Begin to ask yourself if you are really physically hungry, and when eating, pay attention to when you are no longer hungry/satisfied. My top hacks for making this a habit: • Before eating, ask, “am I really hungry?” If yes, eat. If no, wait a half hour and ask again. • Slow down, make your meal last 20 minutes • Halfway through your meal, ask, “am I satisfied?” If yes, stop eating. If no, eat half of what is left and repeat.
5. And of course, eat more plants! Plants are the most nutritionally dense foods while being less calorically dense. A hundred calories of oil, cheese or meat take up much less space in our stomach than 100 calories of plant food and provides much less nutrition (or none!). Therefore, by eating a whole food plant-based diet, you can eat much more volume for fewer calories yet more nutrients. Eat abundantly: fruits, starchy veggies, non-starchy veggies, leafy veggies, intact whole grains, legumes and lentils, herbs and spices, and mushrooms. Eat in moderation: avocadoes, nuts and seeds, dried fruits, pasta alternatives, plant-based milks, coconut meat, olives, soy products, sprouted bread, and fermented foods. Think eating plants can be boring? Think again! There are over 300,000 edible plants. That equals endless combinations! My top hacks for making eating more plants a habit: • Get in the habit of adding greens to all your meal---all kinds • Eat a side salad first before the main meal • Replace any processed snacks with healthier whole food plant based options. • Blend veggies and mushrooms into sauces Implement these 5 powerful habits, and you will be on the right path to losing fat and gaining a healthy, long life free of disease!
Getting fit and healthy and changing your life is SOOO much more than a specific work out routine or a special diet. It’s about finally finding the support, the accountability, the community! wholefoodliving.life | Summer 2022
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Recipe index
17
54
37
13
49
STARTERS | IDEAS
MAINS
SWEETS | DESSERTS
Smoky Spinach Cream Cheese.................13 Spiced Cauliflower.......................................16 No Oil Baba Ganoush.................................21 No Oil Potato Flatbread.............................21 Vege Stock.....................................................23 Cultured Soy Sour Cream...........................33
Moroccan Kūmara Nuggets........................12 Wholesome Hempseed Tabouli.................12 Roasted Eggplant Dahl................................14 Caesar-Y Salad...............................................17 Mexican Stuffed Potato...............................28 Smokehouse Chopped Salad......................29 Lemon Asparagus..........................................37 No Oil Mushroom Gravy.............................37 Kumara Mash................................................37 Oil Free Hashbrown.....................................40 Potato Leek And Carrot Soup....................45
Crepes With Apple Cashew Cream.........48 Wholemeal Fruit Slice.................................49 Apple Cinnamon Bread...............................54 Stewed Rhubarb And Apple......................55
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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