WINTER VOL 1 • ISSUE 2
Understanding
CVD risk
PLANT BASED
RECIPES Calcium
confusion
Type 2
diabetes and where it leads
Remarkable IBS recovery COLD PARENTING
What does it do?
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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 | Winter, 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
Things are certainly heating up A
s an editor, it’s not often when you put a publication to bed that you suddenly wish for at least another two pages to fill, but that’s what happened to me on August 4, 2020. Suddenly the news was full of the three key issues this publication is all about: food, health, and environment. Food, some might say, is a personal journey. Or ‘surely what I eat is my business’ - isn’t it? That might be so if not for the fact that we all pay a substantial and shared public price for what goes down our gullets. The cost of it was counted in a submission by the New Zealand Heart Foundation that day to the Government. It noted that 10,000 New Zealanders die from cardiovascular disease each year with Maori, Pacifica and low-income families most at risk. The Foundation identified “an urgent need for a national action plan” for heart health and called for cross-party support for Government to develop one. Including hypertension, almost one million Kiwis live with cardiovascular disease. It is the leading cause of death and disability in New Zealand. The paper calls for improved public awareness of good nutrition and identifies the need to work with communities on actions for healthy eating, physical activity and achieving healthy weight. Overall, it seeks direct intervention on setting up healthier lives from childhood, reduce smoking, create
a healthier food system and generally, to empower healthier living. As a publication dedicated to these sentiments, all we can say is, let’s get on with it! Also, and as an aside, we think it worth pointing out that a paper published by Johnathon Drew, a doctor in training at Otago University, claimed that a whole plant foods diet could bring global warming emissions savings of up to 42 per cent. Spread over the lifetime of the current New Zealand population, this would confer health gains of up to 1.5 million quality-adjusted life-years gained and a health care system saving of up to $20 billion. Also, on the same day, a new report claimed New Zealand was now at “extreme risk” of climate change impact. It said this would affect not only our population but also our environment,
infrastructure, and economy. It gave the Government two years to develop a national action plan. Climate researcher Professor James Renwick is keeping his fingers crossed that it would happen in three to five years. “Sea levels have already risen 20 centimetres. The climate has been changing here in New Zealand for decades. Droughts are already more common in some parts of the country. We are starting to see the effects already, and they will get worse as the climate warms. It’s imperative that we take action as soon as we can to reduce emissions,” he told TV One’s Breakfast programme. By a twist of coincidence, Melbourne researchers, Ebru Kirezci and Ian Young were talking along similar lines only the previous day. More on that in our next issue. There is so much evidence coming out on the impact of food, health and the environment but will our Governments listen? It seems logical to us that they should and when you consider they were forced to listen to evidence over the management of Covid-19 then we also have to ask, why wouldn’t they? Along with the climate, this debate is certainly about to heat up, and so much of it turns on what we eat. For politicians though, it rests on a change of heart.
Cover Design
Viewpoints
Producers
NicButterworthDesign
Whole Food Living (ISSN 2624-4101 - Print. ISSN 2703-4313 - Digital, is subject to copyright in its entirety. The views expressed in this publication are those of the contributors and not necessarily those of Iclay Media. No responsibility will be accepted for unsolicited material. No liability is accepted by Iclay Media, the publisher, nor the authors for information contained in this magazine. Every effort is made to ensure the accuracy and veracity of all content in this publication but neither Whole Food Living nor its publisher Iclay Media is responsible for damage or harm of whatever description resulting from persons using any advice, consuming any product or using any services in Whole Food Living's print, electronic publication or website.
www. facebook.com/nicbutterworthdesign
Peter Barclay, Editor
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: Nic Butterworth, Stephanie Wynn, Dr Mark Craig, Dr Martyn Williamn, Dr Caitlin Randles, Robyn Chuter, Liz Williamson, Deb Plowman, Nicole O'Neill, Anna Toby, Gerald Haslinger, Dr Shireen Kaasam, Dr Malcolm MacKay, Jenny Cameron.
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Chickpea Flour 18 wholefoodliving.life | Winter, 2020
W
ith so many options for flour these days it is mind-blowing where to start. Here is one option that has an abundance of natural health benefits. Chickpea flour is gluten-free and packed with protein and nutrients. One cup has 101% of the recommended folate that you need in a day and has fewer calories than whole wheat flour and 25% fewer calories than white flour. Yet it has also been found that chickpea flour is more filling than wheat flour. Chickpea flour is packed with fibre, triple the amount found in white flour. The fibre in this flour is called resistant starch which remains undigested until it reaches your large intestine where it feeds your healthy gut bacteria. It has been linked to a reduction in several conditions like heart disease, type 2 diabetes, and colon cancer. What is there not to love about this! Check out our recipes using this flour on the following pages.
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Delicious French Toast A filling breakfast in less than 20 mins. Super easy to prep and full of flavour.
INGREDIENTS 1/2 cup 2 tbsp 1/4 tsp 1 tsp 1/4 tsp 3/4 cup 1 tsp
chickpea flour maple syrup salt (optional) cinnamon nutmeg plant-based milk vanilla essence
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METHOD 1. Sieve all dry ingredients into a large bowl, mix well. 2. Add the maple syrup and plant-based milk and vanilla essence and fold into the dry ingredients. 3. Pour the mix into a shallow bowl wide enough to take the bread. 4. Heat non-stick pan or omelete maker. 5. Put wholemeal bread into mix and let it soak for at least 10 mins each side. 6. Move the bread onto the pan and heat through for around 5 mins, then turn. 7. Serve with a drizzle of maple syrup and top with fresh or frozen berries - defrosted of course :-)
Chickpea Flour Crepes Another great breakfast idea. Can be used with sweet or savour fillings.
INGREDIENTS Crepe: 1 1/4 cup 1 1/3 cup 1/4 tsp 1 tsp 1/4 tsp 1/2 tsp Inner mix: 2 1 5 2 1/2 cup 1 tsp 1/4 tsp 2 tbsp
chickpea flour water salt (optional) ground cumin (optional) ground turmeric (optional) mixed herbs (optional) tomotoes (diced) brown onion (diced) button mushroom (diced) garlic cloves (minced) spinach leaves grated tumeric root (optional) ground black pepper cheesy sauce (pg. 43)
METHOD 1. In a blender add all ingredients. Blend on high for around 40 mins or until all lumps from the flour is removed. 2. Transfer the mix into a bowl and allow to stand for 30 mins to thicken. 3. While crepe mix is thickening, cook with a little vege stock or water all the inner mix except the cheesy sauce. Once cooked set aside. 4. Heat a crepe pan or omelete maker and pour crepe mix speading our mixture evenly. 5. While crepe is heating add cheesy sauce and half the inner mix to the centre of the crepe mix. 6. Once crepe fully cooked through fold corners over inner mix. 7. Remove from pan to plate and add a nice green salad to the side.
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BUSINESS FOCUS
Plant powered & running strong "It’s not about being plant-based and miserable and living for two years longer, not entirely happy with life. This is about being plantbased, enjoying your health and really, really making the most of your time." When Martyn and Liz Williamson attended a seminar in Wellington over two years ago, they never expected to come away with the germ of an idea that would provide food boxes throughout Otago. It was still early days then but, over several meetings with a person they met there, and the introduction of one other person, Plant Strong Living was borne. The business partners, Paula Colloty, Nicole O'Neill, Liz and Martyn Williamson, are firm whole food plant-based advocates with a passion to carry the healthy eating message to all who are interested. At their initial and subsequent meetings, Martyn says they were greatly encouraged by Paula's enthusiasm for plant-based cooking and nutrition. She had been introduced to it by her brother, and she was very clear about the value of its benefits.
Working it out Liz explains: "We talked about what a business around this could look like. We talked about how we wanted to inspire people and its potential for rejuvenating health. Paula declared that she was brimming with vitality that she just hadn't had prior to making those changes." In a separate discussion between Paula and himself, Martyn said he was able to outline some of the hopes he had for the future practice of medicine. "As a GP, this had given me the tool with which I could actually cure the diseases that I had hitherto believed were incurable. We can modify them with tablets, but we can not stop their slow and inevitable
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progression." Plant Strong Living had its initial beginnings last year with talks and seminars in the local community. "We found that really quite intensive but fun," says Liz, "and we had people coming up to us asking us to talk in their area. We would like to be able to talk to people more widely so we can get the message out as far and wide as possible." Although very important, the food box, "is just one arm of what we want to offer," she says. "Our goal at the end of the day is for everyone who has received a food box is doing whole food plant-based living themselves. To have that happen, of course, people need to develop new skills. That's what we offer people." Martyn says continuing the talks will be "really important. Firstly, to get the message out to people and secondly, as a follow up for people who have chosen Food Box and have become interested in healthy plant-based nutrition. So far talks have been presented to several interested groups in the community "‌ I've done a couple for the University of The Third Age which is an Otago initiative and is local government funded. Those have gone well. In one sense it doesn't matter to us how many come along to a talk, but we would like to develop a system which funds this kind of thing.� The business also involves Nicole, who has skills in graphic design. Nicole and Paula are sisters-in-law
and "Nicole cut her own journey into discovering what whole food living was all about," Liz said. "She has her own story, and it's a very powerful one of curing Crohns disease with wholefood plantbased nutrition "
Being value driven Martyn said when Nicole came on board, the partners began to hammer out what their values were and what they saw as important to the business moving forward. "Obviously we would like Plant Strong Living to earn an income, but primarily we are motivated by health and the people around us, including our communities. We would regard it as a success if we had a lot of people improving their health and their outlook through whole food plant-based nutrition . "We also looked at service development, and one of the services we looked at providing is some online education and also, consultation services." This means people who have a medical issue will be able to run their concern past Martyn in terms of plant-based nutrition, and "we will also offer some health coaching which is Liz's forte. Paula is interested in teaching people how to cook plant-based. "And Nicole is really keen on helping people and talking to them about her experience with her with young children because she and her husband are whole food plant-based and they have young children who are also now whole food plant-based. She has practical experience
processed food. It means you have g always got something available to you if you plan ahead.” All of these are part of a larger course which is being fleshed out in detail but will be available soon once the Food Box system is running comfortably. Liz says most people will do a well with the Food Box itself and the general advice given but “if someone needs more than that then a one-on -one or virtual consult is available with Martyn, myself or Paula to help through the specific issues they might have.” Perhaps one of the biggest challenges in developing commercial WFPB services is in ‘packaging’ parts of the message that are common and often freely available. Once they are named and given good graphics, they might look like something being pushed by a television fitness guru. But that’s not the way it is with whole food plant-based eating. “This really is a way of life,” Liz explains, “the creation of services or packaged products as such does help people identify what they need. And it shortens the timeframe when it comes to identifying what would best to work on first.”
Health retreats coming
The Plant Strong Living Team
Dr Martyn Williamson
Paula Colloty
Liz Williamson
Nicole O'Neill
www.plantstrongliving.co.nz of how to introduce this into a young family. Because of this experience, the medical knowledge and their nutrition training Plant Strong Living is well equipped to offer a "whole package" as Martyn puts it. "Liz and I have run supermarket visits taking small groups of people around New World here in Alexandra, and that's been good fun. We can offer that in Central Otago, and Paula can offer that in Dunedin."
Virtual supermarket tour Martyn says they are also hoping to create an online version of a supermarket tour. "We photograph shelves and talk people through the issues, show them food labels, explain what they all mean. Then we can answer fiddly questions like, is tomato sauce acceptable? One of the discoveries the company has made so far is that people interested in understanding the value of plant-based eating also often desire a more structured
programme they can easily follow. "A three-week programme is enough to get people off the ground – we call it our 21 day challenge. It is currently under construction and will include the elements that Martyn is talking about as well as how to create a supportive environment for people to succeed. For instance, how to clear out your fridge and pantry and restock them with tasty healthy alternatives " Liz says. "It’s important to know what staples to have on hand so you can make some things from scratch and know how to sauté with small amounts of water instead of oil. Simple things that people often struggle with. “We also offer tips and tricks for when people are travelling, how to talk to family and friends to get their support and suggestions fro transitioning youg children. Batch cooking is a trick to ensurethere is always something healthy ready at hand in the freezer to avoid reaching for
In time, Martyn says he would like to see the business offer health retreats and workshops. “They would be centred on plant-based nutrition plus other aspects of lifestyle. Paula, Liz and I have have all done eCornell’s plantbased nutrition course and Liz and I are both studying for certification in Lifestyle medicine. This based on the American College of Lifestyle Medicine. “They have in their textbook whole food plant-based nutrition as the plank of the nutritional approach which really suits us. We are upskilling ourselves as we go. We are also upskilling in terms of personal development. Of course, in the programmes we want to deliver programmes that encourage others, we feel it is import that we are on the same journey.” “Nutrition has a major impact on our overall health, which,when supported by other lifestyle changes, can realise huge gains in vitality“ says Liz “It’s not about being plant-based and miserable and living two unhappy years longer. This is about being plant-based, enjoying your health and really, really making the most of your time,” Martyn said. Liz loves a statement from Dr Neil Barnard, which reflects a similar sentiment. “It’s not about more years in your life. It’s about more life in your years.” Martyn: “Yes, exactly. That really captures what we’re about.”
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But what about vitamin supplements? C
alcium supplements have “little place” in modern medical practice, say the authors of a research review published in the Medical Journal of Australia. Professor Ian Reid and Associate Professor Mark Bolland, of the University of Auckland, reviewed the evidence of both efficacy and safety of calcium supplements, and vitamin D supplements. “The use of calcium supplements in individuals without specific bone pathology does not have a sound evidence base, and the safety concerns suggest that the net effect could be negative,” they wrote. Calcium supplements are frequently associated with gastrointestinal symptoms, particularly constipation, and they have also been reported to double the risk of hospital admissions related to abdominal symptoms. “In the Women’s Health Initiative study, calcium and vitamin D increased the risk of renal calculi (kidney stones) by 17 per cent. There is evidence that calcium supplements increase the risk of myocardial infarction and, possibly, stroke, although this remains subject to controversy,” they wrote. Vitamin D supplements rarely cause symptomatic adverse effects, but there is evidence that vitamin D doses of 4000 IU/ day, 60 000 IU/month, or 300 000–500 000 IU/year may increase the risk of falls and/or fractures. At lower levels -- doses of 400–1000 IU/day – bone benefits from vitamin D are met, therefore, the use of higher doses is not appropriate. There are conditions for which calcium and vitamin D supplements are appropriate. “There are some medical conditions, such as osteomalacia, for which calcium and vitamin D supplements are central to management,” the authors stated. “Their use as adjunctive therapy in osteoporosis has been the convention, but … there is little evidence that this alters outcomes. “In summary, small doses of vitamin D have a place in the prevention of osteomalacia in individuals with specific risk factors. Calcium supplements have very little place in contemporary medical practice.”
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You do not need to drink milk to get enough calcium. You will not make your bones stronger by drinking milk.
I
f you don’t believe these statements, don’t worry, you are not alone. Seventy years of marketing has convinced most health professionals that dairy foods, or a high-calcium substitute, are essential for human health. This is a rather narrow nutritional view when one considers that cow’s milk is only consumed by a minority of the world’s population, and for a relatively short period of human history. Most of the world’s population, including the majority of those of Asian or African descent, are lactose intolerant and suffer abdominal pain and diarrhoea if they drink milk.
An essential nutrient While it is true that dairy foods are rich in calcium and that calcium is an essential nutrient for bone health, increased dairy consumption is not associated with stronger bones. In fact, a large Swedish study (Michaelsson et al 2014) found that higher milk consumption was associated with a higher rate of hip fractures (as well as a higher mortality rate). The higher prevalence of osteoporosis in countries
that consume more dairy foods suggests that dairy products are not an effective preventative strategy. Like other minerals, calcium comes from the ground. Plants absorb it and animals in turn eat plants. Cows get their calcium from the grass. We can obtain all our calcium needs from whole plant foods, many of which have moderately high calcium levels. Some vegetables have a higher “nutrient density” for calcium than dairy foods (see Nutrient Density page). Interestingly, calcium is better absorbed from vegetables than milk, over 50% vs 32%. Many whole plant foods are rich in calcium – a cup of chopped kale, for example, provides as much absorbable calcium as a cup of milk. Dairy (and ‘dairy alternatives’) has its own food group in the Australian Dietary Guidelines but this is no longer the case for the Canadian dietary guidelines. A liberal interpretation of ‘dairy alternatives’ might include beans, greens and other high calcium whole plant foods. A plantbased ‘milk’ with a similar calcium content to cow’s milk is not necessary. Indeed, it has been argued that a more appropriate
Confusion, marketing & calcium where less means a whole lot more By Dr Malcolm Mackay & Jenny Cameron www.wholefoodsplantbasedhealth.com.au
comparator for plant ‘milks’ is human breast milk which has only a third of the calcium content of cow’s milk. The recommended daily intake for calcium in Australia is extraordinarily high, up to 1300mg per day, a level which few people reach. It remains to be seen whether this will be revised in future guidelines given the evidence that high dietary calcium intakes are not protective against osteoporosis (Bolland et al 2015). The World Health Organization (2004) notes that calcium needs are increased by high intakes of animal protein and sodium.
Melbourne based Jenny Cameron and Dr Malcolm MacKay have been reviewing the science of dietary calcium for many years. On their website they provide an interactive table showing how easy it is to get enough calcium on a whole food plant-based diet by listing some of the typical foods we eat in a day and their calcium content. "We were very modest with the serving sizes and we actually eat a lot more than this in a day," Jenny says. They also question WHO's viewpoint the RDI levels for calcium and discuss Dietary animal protein increases urinary research showing that those on plantloss of calcium and at very high protein based diets do not need to aim for intakes it can be difficult to absorb enough calcium to offset losses. WHO suggests a such high intake levels. lower calcium requirement where animal protein intake is lower, and if sodium intakes were also lower as in developing countries then the calcium requirement would be even lower, e.g. 450mg (WHO 2004, p. 82). A study of older Chinese men and women on a “plant-based diet” in the Journal of Bone and Mineral Research (Fang et al. 2016) suggested there was an
optimal range for calcium intake, and that both very low and very high intakes were associated with higher fracture rates. It may surprise you to learn that this range of optimal intakes was 250-650mg/day for women and 275-780mg/day for men. In the discussion the authors suggest that policy makers rethink the dietary reference intakes for calcium and the
policy of milk promotion in developing countries. These results provide evidence that older Chinese men and women eating a plant-based diet may require half as much calcium than their Western counterparts for fracture prevention – approximately 400mg per day. A typical whole foods plant based diet provides at least 500mg of calcium per day and more often 700800g without having to reach for calcium fortified foods. Calcium supplements are not effective in preventing osteoporosis and clinical trials have observed an increase in kidney stones and cardiovascular events. Australian doctors are now being urged to consider the risks and benefits before recommending calcium tablets. Osteoporosis is not caused by calcium deficiency and it is not prevented by calcium supplements. See Osteoporosis page (under construction). Getting enough calcium on a dairy-free diet of whole plant foods is a non-issue and there is no need to consume plant ‘milks’ for calcium. The bottom line is that you don’t need to go out of your way to consume calcium fortified foods – just eat a variety of unprocessed whole plant foods and you get more than enough calcium.
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Recipe index
BREAKFAST
MAINS
SAUCES
Delicious French Toast..................................20 Chickpea Flour Crepes..................................21
Italian Meat balls..............................................15 Winter Bake.......................................................25 Lasagne................................................................26 Hearty vegetable casserole.........................32 Mushroom Stroganoff....................................33 Black Bean Stuffed Kumara.........................36 Vegan Pad Thai..................................................47
Creamy White Sauce.......................................26 Cashew Sour Cream........................................43 Vegan Aioli...........................................................43 Vegan Cheesy Sauce........................................43
LIGHT MEALS Kale & Red Pepper Bites................................24 Balsamic Roasted Mushroom......................33
SWEETS Oil Free Carrot Cake.......................................52 Oil Free Chocolate Cake................................53 Blueberry Crumble Slice................................54 Fudgy No-Bake Brownies..............................55 Peanut Butter Oat No-Bake Bar.................55
TIP: Chilli Bean Dip This is super easy, take a can of Watties Chilli Beans and blend in a mixer so that it is not totally smooth but has a dip consistency. Transfer to a pan or microwave to heat through. That's it! A quick dip to dunk your corn chips in.
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WFPB's Four Food Groups Based on the guide developed by PCRM (Physicians Committee for Responsible Medicine) in 1991
FRUIT
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.
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
LEGUMES
2 or more servings a day 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.
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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"You must unite behind the science. You must take action. You must do the impossible because giving up can never ever be an option." Greta Thunberg
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