Statins Or A Whole Food Vegan Diet To Lower Cholesterol?

Fatty pork sponsored by ... from Flickr via Wylio — © 2005 irrational_cat, Flickr | CC-BY-SA | via Wylio

In case you haven’t heard of statins, they are a drug used to bring down LDL (bad) cholesterol in people whose levels are too high.

Statins are the most prescribed drug in the UK, and the second most prescribed drug (after anti-depressants) in the US.

Pharmaceutical companies make billions a year from sales of statin drugs.

Over the years I’ve witnessed many people who reach a certain age and BAYUM! They are all of a sudden put on statins at their next doctors visit.

If you didn’t know better it would be easy to think it was a rite of passage, or just ‘something that happens as you get older.’

It seems that many otherwise healthy patients are being given statins as a preventative approach when they get to a certain age, and if it’s also assumed from their current (meat and dairy heavy) lifestyle that they may end up with high cholesterol.

When you really get informed about the causes of high cholesterol you realise this is crazy. And who wants to take drugs if they don’t have to?

Statins are not without side effects either. According to the Mayo Heath Clinic (the first and largest integrated nonprofit medical group practice in the world) these include muscle pain and damage, liver damage, digestive problems, rashes and increased blood sugar (not cool if you are diabetic!). The long term use of statins is also associated with more than double the risk of both types of breast cancer: invasive ductal carcinoma and invasive lobular carcinoma.

It seems that statins are massively over-prescribed.

Fun fact: There is NO cholesterol in plant foods. It is ONLY IN ANIMAL FOODS.

Every mammal generates cholesterol in their own body. It is manufactured in the liver, and is necessary for the production of hormones and cell membranes. An ideal range for a healthy human is below 150mg/dl.

That’s all we need – our own cholesterol.

Of course, when we eat animal products, we take in the cholesterol from the animal too, and our levels rise. Nothing complicated to understand here. The more animal products we eat, the more our cholesterol levels rise.

Of course, we also have good (HDL) cholesterol, which helps keep bad cholesterol levels down.

Dr Neal Barnard, in his book ‘The Power of Your Plate: A Plan for Better Living Eating Well for Better Health’ says we can think of good cholesterol as a dumper truck. It exists to carry bad cholesterol out of the body. Therefore, if you eat lots of animal products, it’s best for you if you have decent levels of good cholesterol to take the crap out!

Vegans and plant-based eaters may have lower levels of good cholesterol – because they don’t need it. They are not ingesting any excess (bad) cholesterol so nothing needs to be gotten rid of.

I must also state here that it’s actually a little more complicated than the party line we’ve been led to believe, that is : High cholesterol = high risk of heart disease.

Dr T Colin Campbell reports that it’s actually the protein in animal products which is far more significant and has more of a degenerative effect on humans when ingested,

Dietary cholesterol may help to clog arteries but this condition accounts for only a small fraction (~10%) of coronary heart disease events.^[1] Far too much attention has been given to cholesterol as if it is a major cause of disease. Such focus diverts attention away from the much more reliable evidence showing that a diet rich in animal protein, which represents multiple risk factors, is the main dietary cause of heart disease….

This suggests strongly that with regard to heart disease the focus has purposely been put on cholesterol being the baddie, in order to sell cholesterol-lowering drugs.

Based on the latest research, Dr John Mcdougall (who, alongside practicing conventional medicine, has, for 22 years, successfully treated a huge amount of patients with a plant-based diet) now prescribes statins to those who have high cholesterol and have previously been through heart surgery, or have a family history of heart disease and strokes. He will ALSO prescribe a whole food, plant-based diet, as the optimal way of combating high cholesterol.

In those with high cholesterol but NO previous heart disease or history of heart disease in their family; a whole food, plant-based diet is all that is prescribed, it being the most natural and effective way to bring cholesterol down to normal levels.

There seems to be no reason at all to prescribe statins as a prevention measure to a healthy person without high cholesterol. The BEST preventative measure in this scenario is absolutely a whole food, plant-based diet.

I’ll leave the last words to Dr John Mcdougall. He says:

To answer the question, “Who Should Take Cholesterol-lowering Statins? Everyone or No One?” My response is slightly more complex than all or none. The decisions made primarily depend upon what a person chooses to eat. Eat meat, dairy products, eggs, and other unhealthy foods and you may benefit from taking statins (a little). Eat a starch-based McDougall Diet [this is a whole food, plant-based diet] and any benefits from statins for an otherwise healthy person vanish, and all that is left are side effects and costs.

Lack of profit is the primary reason for lack of acceptance of this simple, safe approach. Consider that the most popular brand name statin, Crestor, purchased at a discount pharmacy like Costco or CVS, costs about $6 a day. Comparatively, a starch-based diet costs $3 a day for all of the food (2500 calories).

6 Easy Ways To Incorporate Plant-Based Habits Into Your Life

With meat and dairy-strong diets being a prime contributor to climate change; pretty much all chronic diseases; and of course to the unhappy, short, brutal lives of animals; it’s no wonder many of us are considering how we might either go plant-based ourselves, or at the very least make a shift in that direction.

For some, it’s not too difficult. I, personally, was not particularly red meat-oriented; I always preferred chicken or fish options; and I never liked milk, so when I went vegan it was not too drastic a change for me.

However, this is a world in which most of us have been encouraged to eat meat and drink milk from a very young age in the belief that it was good for us, so it’s understandable that for lots of us, it’s not so easy making a change.

How can we all, even the most bacon-loving of us, incorporate some changes into our diet, to help us tread lighter, feel better, and maybe even reap a few of the health benefits a plant-based diet offers?

Here are 6 very manageable ways. You can try one of them; several; or all if you’re feeling it:

1. Make sandwich filling an animal product-free zone.

Use a vegan spread in place of butter, then top or fill your bread with mashed avocado, a sprinkle of soy sauce and chopped spring onions; or hummous, sliced tomatoes and arugula; or sliced veggie sausage and sauerkraut, or good old peanut butter and jelly.

Continue reading “6 Easy Ways To Incorporate Plant-Based Habits Into Your Life”

Plant-Based Is The Optimal Diet For Athletes, These Winners Say So!

Sterling Classic Bike Race from Flickr via Wylio — © 2012 Clara S., Flickr | CC-BY | via Wylio

I wrote about one plant-based athlete here (Tim Shieff), but I think it’s important to know just how many are out there; how well they are doing, and how they ALL report better performance, fewer injuries and quicker recovery times since ditching the meat and dairy.

It’s an old myth that you need boatloads of protein for intense physical activity; it’s also a myth that the protein you DO need has to come from an animal.

If you are someone who trains and competes hard, whether at professional or amateur level, and NO MATTER what your sport or activity of choice – carbs are where it’s at baby.

I’ll let the docs elaborate on this.

From Physicians Committee for Responsible Medicine:

Because of its high carbohydrate and low-fat content, a plant-based diet is an optimal sports diet……In general, carbohydrates are the primary fuel utilized during high-intensity exercise. On a per-calorie basis, carbohydrate needs for athletes are similar to those for anyone else (at least 55 percent of total daily intake of calories). Specific recommendations for athletes are based on weight and range from 6 to 10 grams per kilogram of body weight per day. An abundance of evidence shows that carbohydrate availability boosts endurance and performance. Whole grains, fruits, and vegetables are excellent sources of carbohydrates. Depending on how strenuous the exercise, carbohydrates should be consumed during recovery, between 30 minutes and two hours post activity, when carbohydrate (glycogen) synthesis is at its maximum. Carbohydrate-rich foods with a moderate to high glycemic index provide a readily available source for glycogenproduction.

I strongly advise you to read the rest of this page if you are an athlete or anyone who regularly enjoys intensive sporting activity. It lays out exactly WHY it’s carbs you need for fuel, and not as much protein as you think.

Now let’s see exactly who a plant-based diet is working very nicely for. These are just a handful of the MANY vegan athletes out there:

Scott Jurek

What do you need to know about him? Oh yeah, this man has run a lot more 100+ mile races than you. He is also the FASTEST PERSON EVER to run the equivalent of 6.5 marathons in one day. Yes, 6.5, you read right. 165.7 miles, to be exact.

He starts talking all things plant-based at 24:33

Scott says:

My performance wasn’t the only thing that improved.

When I went vegan, my blood pressure and triglycerides levels dropped to all time lows, and my HDL, or “good” cholesterol shot up to an all-time high. I had virtually no joint inflammation, even after miles of pounding trails and roads, and on the rare occasions I sprained an ankle or fell and whacked my elbow or wrist, the soreness left faster than it ever had before.

Rich Roll

This guy is an inspiration. Rich had a wake-up call one day when he realised he had chest pains just walking upstairs. With everything to live for (lots of kids!) he made a choice to change his lifestyle from one that was unhealthy, workaholic and unmindful; to one that was plant-powered, considered and fully conscious.

After a mere two years on this path eating whole, plant foods, he found himself 50 pounds lighter, and competing – as the first vegan ever – in the Ultraman World Championships. This is a 320 mile endurance event that you need to be fit enough to merit an invitation to take part in. He was a top finisher in these championships in both 2008 and 2009.

In 2010, he and a colleague completed the EPIC Challenge – 5 ironman distance (140 miles approx.) triathlons in under a week. This was in his words ‘an unprecedented feat of staggering endurance many said was not possible.’

Men’s Fitness Magazine has named Rich as one of the 25 Fittest Men in the World.

Rich says…

…That said, I am well aware that not everyone’s goal is to compete in the Ultraman. And I admit to some genetic predisposition to excel in this arena. But the point is that a whole food plant-based diet is a huge step in the right direction when it comes to taking your life back. Not just towards a healthier “you” per se, but a positive quantum leap forward when it comes to achieving the best and most actualized version of yourself – the person you are meant to be.

Frank Medrano

Calisthenics expert and bodybuilder Frank Medrano had been training for around six years, when he happened to hear that two bodybuilding friends of his were vegan. He was understandably intrigued, and thought he’d try it for himself.

His two friends answered his questions on veganism and helped him practically with meal plans etc, and within a few months he felt the many healthful effects of his new diet. He has called the feeling engendered by a plant-based diet ‘super wellness.’

Frank says:

I thought I was healthy and strong before, but [after adopting a plant-based diet] I started to feel energetic and I was having quicker recovery after training.

Brendan Brazier

I’m getting exhausted just writing the achievements of these guys!

Brendan is a 7-time Ironman triathlete and a champion twice over of the Canadian 50km Ultra Marathon.

He now gives talks all over the US on topics like how to boost athletic performance on a plant-based diet, how a plant-based diet reduces stress, and how the diet reduces carbon footprint significantly.

Here’s a TED talk from him on optimal performance enhancing nutrition for athletes:

Brendan says:

…in my opinion, it’s the best nutrition program for energy, for mental clarity, for physical performance, mental performance, everything really. And less sleep—you simply don’t need to sleep as much, which of course leads to greater productivity; you’ve got more waking time. Things like that are valuable to anyone, really.

Christine Vardaros

Professional cyclist Christine Vardaros has competed against the world’s best in cyclocross, road and mountain biking, winning many events in all three sports. She has represented the US three times in World Championships and been placed top ten in several cyclocross World Cups. She has been vegan since 2000.

Christine says:

A plant-based diet is certainly the key to getting the most out of our bodies. It also feels great to know that no animal had to suffer for my successes.

Tarahumara tribe

In a very isolated part of Northern Mexico in the canyons of the Sierra Madre Occidental live a tribe of indigenous people called the Tarahumara. Their name for themselves is ‘Raramuri,’ which approximately translated means ‘running people.’ They are known – the men and women alike – for their ability to run IMMENSE distances, running up to 72 hours!

The Tarahumara are at least 95% (probably more) vegan. They eat meat very rarely.

So how do they fuel runs of this length? Largely with ‘las tres hermanas’ (the three sisters). The three sisters are corn, squash and beans. The Tarahumara are not the only tribe to use this system of nourishment. Native North American tribes also used to use this. These three plants, when grown together, all contribute to each other. Beans provide nitrogen to the soil, corn naturally provides a climbing structure for the beans, and squash blocks sunlight by spreading along the ground, thereby preventing weeds from growing.

There is also low incidence of cancer, heart disease and type 2 diabetes amongst the Tarahumara, largely attributable to their plant-based diet.

This documentary about them was made recently.

Why (Outside Of Household Bills) Food HAS To Be Our Number One Spend

Vegetables in Whole Foods Market from Flickr via Wylio — © 2008 Masahiro Ihara, Flickr | CC-BY | via Wylio

Along with the weather and last night’s TV, the thing we all chat about to friends, family and colleagues is our health.

We probably don’t even realise just how much on a daily basis we express how we’re feeling physically. From complaining about niggles and pains, to colds, rashes, allergies and oftentimes more serious diseases; we spend a LOT of time discussing our wellness, or the lack thereof.

It’s always surprising to me then, that though we are obsessed with our health on one level, we often do not prioritise it in terms of SPENDING MONEY on good nutritious food.

The simple truth is:

Good food (i.e. whole, plant food) = good health.

Part of the problem here is that although it’s scientifically proven that diet has the most impact on health – even more than genes, this information has not really filtered down to the mainstream yet.

Unidentified vegetable matter. from Flickr via Wylio — © 2012 Alexandra E Rust, Flickr | CC-BY | via Wylio

We kind of know it a little, I mean; we all know we should eat things like greens and fruit for example, but more information than this has not really been offered to us by doctors (because they don’t really know it either!) This information isn’t widely available. It’s not in the interests of industries like big pharma and animal agriculture for us to learn that we can keep well and heal ourselves with plant food, and they are the ones with influence. So we are, to some degree, deliberately kept unaware of the extent to which how we feel depends on what we eat.

Another reason is that if you haven’t tried going plant-based, you probably aren’t aware how great you can feel. So many people have permanent low-level discomfort or even pain, and have learned to live with it!

My number one non-negotiable expense, outside of the roof over my head and household bills, is food.

It has been for a long time, and unless I become a squillionaire and decide to buy a fuel-guzzling private jet into which to pour my money (which I actually totally would NOT do!) it likely will always be.

Cranberry Chick Pea Salad from Flickr via Wylio — © 2010 Vegan Feast Catering, Flickr | CC-BY | via Wylio

Please don’t misunderstand me. I’m not saying a healthy plant-based diet has to be expensive – rest assured, it doesn’t.

But the most important thing to me is my health and that of my partner. Our health is the foundation on which we accomplish everything.

It’s simple. If you’re ill, you feel like crap and are not as effective in whatever you’re endeavouring to do. Whether it’s CEO-ing a huge, terribly important company; running a 10k for charity; looking after kids, or running a restaurant, you can’t give yourself fully and authentically to ANY situation because part of you is dwelling on how crap you feel.

Even worse, you may need to take sick days or even weeks. This is just a waste of yours and everyone else’s time.

I think I’m lucky in that I had a heads-up on this message here.

In the past I suffered from chronic health issues (first asthma and eczema, then chronic systemic candida if you must know) that stole one hell of a lot of time from me. Even if I wasn’t taking sick days off from school, college or work, these were still wasted days because I wasn’t fully present in them. Instead I was completely in my head, feeling utterly uncomfortable and my only thoughts were about myself and how much I was dreading getting through the rest of the day – or sometimes hour, even.

This was not living. It was definitely not a situation in which I could be creative, kind, compassionate and of service to others.

Also, I was definitely NOT fun to be around. If you’re in discomfort – you’re cranky. I owed it to myself and everyone around me to get well.

If I wanted to be pain and discomfort free so I could focus on contributing to something outside of myself (not to mention actually ENJOYING life!), I knew my health had to be my first priority.

Vegan California Roll in Rice Paper from Flickr via Wylio — © 2009 Vegan Feast Catering, Flickr | CC-BY | via Wylio

As I realised over the years that good nutrition is the basis of good health, and eventually learned that the optimal diet for heath is a whole food, plant-based diet, I understood implicitly that food HAD to take centre stage in terms of what I spent money on.

It’s true, there are SO MANY other things out there permanently begging us to spend money on them; our phone contracts, taking kids to Disneyland, our TV cable packages, tech, clothes, spas, car and bike gizmos etc.

But NONE of these are as vital as a foundation of health.

There’s no point having a ‘spa glow’ if you’re feeling rotten inside. How can you stay ‘in the moment’ and enjoy Disneyland with your kid if your irritable bowel syndrome/fibromyalgia/acid reflux is kicking off? You can’t ride your bike; enjoy your car or any outdoors activity if you’re not feeling good. And would you honestly prefer a top of the range phone with all the extra doodads and a TV cable package with a gazillion (more than a squillion) channels you’ll never watch; to feeling great in body, mind and spirit pretty much every single damn day?

(If you can afford all this AND the food then good for you. Lots of us however, have to make choices).

I realise I was lucky that the shift in thinking around prioritising food happened quite early on for me. I certainly don’t wish it upon others that they have this realisation in the same way I did. It’s just hugely frustrating as someone who wishes to see everyone enjoying the same vibrant health that I do, prioritising spending on ipads, gadgets, nail bars etc, when it’s plain to see that they and their families would be better served if some of that money went on food that supports health.

When we know that good diet has the most significant impact not just on physical health (and don’t just think about the most talked about diseases here, think about fertility issues, multiple sclerosis, Alzheimer’s, osteoporosis – the list goes on and on) but mental health, moods, hormone levels, emotional and spiritual health too – why wouldn’t food be the first thing we prioritise when allocating money?

Fruit with Swedish Pancake from Flickr via Wylio — © 2009 Vegan Feast Catering, Flickr | CC-BY | via Wylio

Whether your budget is huge, average, or not as robust as it could be (check!), spending money on good, nutritious food is an investment in your health, and by association, your relationships, your passions – your entire life.

It’s even more important than paying into tons of different types of insurance. Good diet IS insurance! I’m not AT ALL suggesting you ditch your medical or health insurance. I’m just asking you to make sure you do not see these as a ‘get out of jail free’ card or a safety net. These can give us a false sense of security. It is more important and effective to spend more money on whole plant foods every day, than it is to throw money at health insurance in the hopes that this will look after us when we need it. Good diet will maximise our chances of NOT needing it.

Is It REALLY Difficult To Get Kids To Eat Healthy, Plant-Based Food?

Apple from Flickr via Wylio — © 2012 Tea, Flickr | CC-BY | via Wylio

OK, so I have to start by saying I don’t have kids.

But I know a tonne of kids; was an au pair for four years, and regularly look after kids now (this obviously includes feeding them!).

AND, for the longest time I’ve been an avid reader of vegan/plant-based family blogs where the children have either been brought up vegan from birth, or where the parents went plant-based after their kids were born, and subsequently endeavoured to improve their kids diets,

One thing I’ve observed and learned is this – parents have a lot more power than they think in this respect.

I KNOW there are a shedload of bad influences out there, all vying to push dairy products, chicken nuggets, sugar and processed junk on children, not to mention the added nightmare of peer pressure. But every kid faces the same societal forces, yet not every kid cares about them.

I’ve SEEN kids choose kale; I’ve SEEN kids choose the healthy option; and the common denominator behind all these kids were parents that were informed on nutrition and prioritised it for their kids, and shared this information with them (as much as they could, simplifying when necessary).

If you are a parent who is new to whole, plant foods; this is AWESOME – your kids can learn with you!

You can share the experience of learning, cooking and trying new foods as a family. If kids are as involved in this process as the parents, it may even be more effective this way.

Some kids are naturally adventurous and will go along with anything and try any food put in front of them. If you have one of these, congratulations – you win life!

If you don’t have one of these amazing creatures (and I’m very well aware you can have one of these AND a picky kid in the same family!), and you’re concerned your child won’t take to a healthier diet and will starve themselves rather than eat anything green; don’t give up hope. By nature of them being young, kids are malleable and flexible. They change their minds often, and now is the time to influence them positively around their food habits.

What CAN parents who are new to a plant-based diet do to get their kids to eat healthy?

In my opinion, these 7 things:

1. Greens are an absolutely VITAL part of a healthy diet, they are the sun in food form, and we need all the vitamins and minerals they provide.

Any science-loving kid will engage with the explanation of HOW the sun makes the leaves green and fills them with nutrients for us. If they understand WHY we need them, they may be more enthusiastic about eating them. Here is the science if you need to gen up (I did!).

One thing I’ve often heard that drives me crazy is a parent saying to another parent or friend ‘oh, (insert kids name here) doesn’t do greens’ IN FRONT OF THE KID!! Please NEVER say this! They’ll internalise it, it will become part of their identity around food, and it gives them a get-out to NEVER eat greens again!

Always talk in a positive, encouraging way when talking about greens and other veg. Talk about how great they are and how good they make you feel. Eat all veg joyfully in front of them!

I absolutely realise that sometimes this may take a while to have effect. If kids leave veg on the plate or say negative things about it, just ignore this and do the same thing the next day.

Changing any habit is a process, but if kids feel YOU have nothing but good energy around greens and healthy food, this cannot help but influence them eventually.

2. If kids have helped make a meal, they are more invested in eating it.

This may be more time consuming, but is a great way of getting them on board with eating healthier, and once they’ve made and eaten a certain food item, you don’t necessarily have to get them to help make it again – they’ll remember the fun they had helping make it the first time and will vibe off of that and want to eat it again.

Little ones can help breaking off the broccoli or cauliflower florets and popping them in the steamer for example, or they can create their own oats/dried fruit/berry concoction for breakfasts. Slightly older kids can weigh ingredients or help with cup measurements. I have a set of cups and spoons that are brightly coloured and kids naturally gravitate towards them ‘cos they look like fun.

harvest: enormous cucumber from Flickr via Wylio — © 2009 woodleywonderworks, Flickr | CC-BY | via Wylio

3. Go shopping with the kids and give THEM the shopping list, and let them go seek everything out in the supermarket.

The more investment they have in the whole process, from procuring the food to preparing it, the more likely they are to eat it.

4. Kids, especially young ones, tend to GET that it’s not cool to have animals killed for us to eat. I wrote about that here.

When easing meat and dairy out of a kids diet, explain (again, in an age appropriate way), about your reasons for this, whether it’s for health, the animals, the planet, or all three. Just as for adults, understanding something can be the key to kids wanting to change.

5. If you have kids that have been used to burgers and sausages, I’ve found that if you give them tasty plant-based versions, they are not really any the wiser if you don’t tell them.

And if you DO tell them, and they understand that these burgers/sausages are great because no animal was killed for them, AND the burger is delicious – they will eat and enjoy it JUST THE SAME as if it was meat. It’s probably the ketchup they care more about anyway (which is full of sugar, but sometimes you have to pick your battles!)

Yes, these foods are not always optimally healthy, but you only need to use them while transitioning and getting kids used to not eating animals (It can really help kids at first if the new food they are eating RESEMBLES the food they were previously eating). And don’t forget – veggie burgers and sausages are STILL healthier than their animal flesh counterparts, as they contain zero cholesterol, oodles less saturated fat, zero antibiotics and zero hormones.

6. It’s all about taste, texture and fun.

Seek out recipes for healthy food that is attractive to kids. Here’s some (Dreena Burton is fab!). Here’s more.

7. Patience, patience and more patience are required

(I’m a fine one to talk about patience – I have zero. It’s probably a good thing I have zero kids!).

It will take more time to prep meals with kids helping. It will take time communicating the value of certain foods and why you no longer eat others. Depending on your previous eating habits, you may need more time in the kitchen than before. And yes, your kid may well tell you to stuff that broccoli up your bottom, and you may end up throwing away uneaten food at first.

Your efforts will pay off though, I promise. Excitement and energy around delicious, healthy food is contagious – your kids will catch it eventually!

As I mentioned right at the beginning, I am writing this based on my experience of being with, talking to and looking after lots of kids, and reading about the experiences of a whole bunch of vegan families.

However, it can always be thrown back in my face that I’m not a parent.

I guess I get this.

So, if you are a parent facing the challenge of getting your kids to eat healthier, I would LOVE to hear your experiences, and if you have any other (or better!) ideas, feel free share them with us in the comments.

‘Simple Healing’ Podcast

Check out this podcast I did with Dr Mitchel Schwindt, a longtime A&E physician in Minnesota. Though he’s conventionally trained, he practises and is passionate about functional medicine, which takes a holistic view of a patient and finds and treats the root cause of their problem by looking at things like diet and lifestyle, rather than just treating the outward symptoms.

He reached out through LinkedIn and I am thrilled to be included in his series of podcasts based on optimising health.

He was easy to chat to and made one of my first podcast experiences relaxed and delightful.

I emphasise – I haven’t done many of these (so don’t judge too harshly!) but I think I’ve just about found my ‘podcasting feet’ and hope to do lots more in the future.

My Favourite ‘Why Vegan?’ Books

The other day I was asked which books in particular have engaged and inspired me on my plant-based path.

It wasn’t a book that influenced me to GO vegan – because there weren’t really any books on the subject twenty-five years ago, just maybe a couple of sad recipe books showing how to make a very bland nut roast and other cliched vegan meals – that FYI – vegans almost NEVER eat. I can’t remember the last time I had nut roast; I’m not knocking it, there’s just NO reason it should ever have been the poster meal for vegans.

How things have changed, hoo boy!

How lucky we are now to have so many vibrant, creative and fun recipe books, and amazing voices speaking about this subject.

The recipe books I’ll post about another time. In this post I’ll cover my favourite ‘why vegan’ books.

The great thing is, today’s plant-based voices are from such a diverse crowd. It doesn’t matter who you are, there is a book/author that will appeal to you.

I can’t possibly write about all the books on the subject that have impressed, thrilled and re-inspired me, there are far too many.

But these are the ones that frickin’ BLEW MY MIND, and that I still refer back to even today:

1. ‘The Food Revolution: How Your Diet Can Help Save Your Life and Change the World‘ by John Robbins

This was, I think, the first book I read that laid out ALL the reasons for ditching animal products. Until I read this, I just thought people went vegan for the animals and for some health issues.

Every impact that an animal product-based diet has, is explained here in a very accessible way.

It is full of powerful quotes and stats, and Robbins is also very knowledgeable about the corporate forces that have an interest in keeping us unaware of the damage meat, dairy, fish and egg farming do to us and the environment; and about the cruelty involved.

How do we know John Robbins is the real deal? As if this well-researched book crammed full of science and evidence isn’t enough for you to take his words on board, you’ll be interested to know that John Robbins was heir to the Baskin-Robbins ice-cream company, but turned his back on it when he realised that the dairy ice-cream industry is not only part of the health problem, but also environmentally unsustainable and cruel.

Random excerpt:

…there is one question the meat, dairy, and chemical companies do not want people to ask, It is a question however that I find important. How much less cancer and suffering would there be if people were spreading information about true prevention with the same passion and zeal with which they are telling women to get mammograms and raising money for chemotherapy research?

2. ‘The World Peace Diet: Eating for Spiritual Health and Social Harmony‘ by Dr Will Tuttle.

THIS book is probably the one that had the most impact on me. We know the three reasons WHY vegan, but this book actually talks about even more wide-reaching and mind blowing impacts.

A main theme of the book is this:

The beliefs that make us think it’s ok to abuse and kill animals for meat follow the exact same thought patterns that legitimise sexism, racism, homophobia etc in the minds of the sexist, racist and homophobic. Every form of hate is the same. The object of hate – be they an animal, a woman or a Jew – is ‘other’ised by the hater.

We see all the differences between us and animals, and think it’s these differences that give us the right to use them. This is exactly what whites did to blacks during days of slavery, and what some men unfortunately still do to women.

Tuttle is saying that as long as we are maltreating ANY being in our society, we will never have world peace. This isn’t a new idea, Tuttle himself uses the quote by Isaac Bashevis Singer ‘As long as people will shed the blood of innocent creatures there can be no peace, no liberty, no harmony between people. Slaughter and justice cannot dwell together’, but he explores this in such depth and with such academic rigour (though it’s still very comprehensible, I promise!), that we are left in no doubt that this is a universal truth.

He talks about our ‘herding culture’ that led us to where we are today in terms of our beliefs and rituals around animal foods; and the meat-medical complex which actively pushes our continuation of these meat and dairy eating habits to support their interests.

So much more is covered, way too much to elaborate on here, but you end up seeing how the livestock industry and our animal ‘other’ising culture are actually connected to most of the worlds ills. Tuttle makes you see just how this fact is very intricately hidden partly with deliberate masking by various commercial powers, but also by general social conditioning which blinds us to it.

Random excerpt:

Refusing to see animals as commodities, we are able to see through countless other pretenses. And, as transformative as this is for an individual, it would be infinitely more transformative for our culture to do so, and to evolve beyond the absolute orientation that sees animals as mere food commodities.

3. ‘Veganist: Lose Weight, Get Healthy, Change the World‘ by Kathy Freston

I love Kathy. She must have influenced sooo many people into going plant-based with her accessible, compassionate, easy-going approach. If you want to help someone go plant-based but don’t want them to feel overwhelmed, intimidated, blinded with science or academics, this book is ideal.

It is set out in a simple, enjoyable way, with eight ‘promises’ – eight benefits you will see by going plant-based.

Kathy is all about what she calls the ‘lean’ – leaning into a plant-based diet; doing it in an incremental, manageable way, so it is more likely to stick.

Like the other authors mentioned here, Kathy also talks about ALL the reasons for going vegan.

However, she is savvy enough to know that weight and health is a concern for lots of people, and that they may come to veganism for these reasons. She consults with experienced, very eminent plant-based doctors and lays out her interviews with them, but also uses stories by ordinary people whose formerly bad health has been transformed by a plant-based diet.

She offers very practical and implementable advice for optimising the weight maintenance and health benefits.

Random excerpt:

SO why have these high-protein, low-carbohydrate diets (think Atkins, the Zone, and Eat Right for your Blood Type) stayed around for so long? Probably because most of us have developed a great love for the taste of rich, fatty food and gratefully follow the advice of anyone who says it’s okay to keep eating it. Simple as that, really; we want to be told it’s okay (and good!) to keep doing what we’re doing.

4. ‘The Kind Diet: A Simple Guide to Feeling Great, Losing Weight, and Saving the Planet‘ by Alicia Silverstone

This book is great. Alicia is funny, entertaining, and just says it like it is. You COULD say this book is for a younger crowd – that’s probably what the book publishers thought, but I think her style would appeal to any open-minded person with a sense of humour.

Again, she’s used her connections to the best plant-based doctors to help answer all the main questions people have and to dispel all the common myths.

Also like Kathy, she is compassionate about the different paths people are on and suggests three approaches according to what you think you can do:

Flirt – Try plant-based meals a few times a week, and switch out some animal products for plant-based products. When and if that feels ok, take another step

Vegan – Concentrate on going vegan first for as long as is necessary, before adding a whole foods health-based approach

Superhero – A whole foods, plant-based diet

There are also lots of recipes at the back of the book for every level of plant-eater!

Random excerpt:

…Maybe we should ask ourselves if we really even want to be meat-eaters. The carnivores of the natural world have quick, precise energy, but then they’re tuckered out and sleep for days. They are aggressive hunters with very little endurance. The herbivores, like horses or giraffes, not only have long-lasting energy and strength, but are generally a peaceful lot. Hmmm…

Other highly recommended books:

The China Study by Dr T Colin Campbell – This book talks, among other things, about how during research Dr Campbell undertook in China, it was discovered that upon injecting plant protein into a mouse with a tumour that the tumour decreased in size; but by injecting it with animal protein the tumour grew.

Dr Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs by Dr Neal Barnard – Does what it says on the tin; a MUST-READ if you or a loved one has diabetes.

Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure by Dr Caldwell Esselstyn – Does what it says on the tin: a MUST-READ if you or a loved one has heart disease.

The Engine 2 Diet by Rip Esselstyn – A ‘How to’ book. Will appeal to anyone, but particularly those men that think veganism is just for women 🙂

Skinny Bitch by Rory Freedman & Kim Barnouin – Very colloquial and humorous book about going vegan – not just to maintain a good weight, but for all the other reasons too (these are cleverly hidden behind the books pretext!).

When you’ve read all about ‘WHY’ vegan, you’ll need to know the ‘HOW.’

You betta know I’m here to coach you, hold your hand and help you transition healthily to this joyful, mindful and compassionate lifestyle! I’ll show you just how easy it can be!

Is Eating Meat Manly? Not So Much It Turns Out

J. Lemm (LOC) from Flickr via Wylio — © 1910 The Library of Congress, Flickr | PD | via Wylio

In my social media feeds in the last few days, a male acquaintance of mine visiting New York has been posting pics of all the huge t-bone, rib-eye, left haunch, right flank, whateverthehelltheyrecalled pieces of dead cow he’s been chowing down on in the New York dead cow restaurants.

Aside from remarking that the portion sizes in these places are RIDICK, and not being able to believe that someone would just keep visiting steak houses in New York when it is a HUGE COSMOPOLITAN METROPOLIS for corns sake, and there are a wealth of restaurants from myriad ethnicities and what a shame to not try any of these; there was something else that struck me.

What struck me was the vibe of the comments these pics received from his male friends.

‘Is that all?’ (a photo of the hugest steak you’ve ever seen)

‘Get rid of the salad, you lightweight’ (said steak had approximately two leaves of arugula on top)

‘I hope that’s your starter?’

‘I’d polish that off in five minutes!’

You get the gist.

It would seem that it’s still perceived in some quarters as being ‘manly’ and ‘tough’ to eat meat. Especially steak. It’s funny how images of chicken or fish don’t get the same reaction. Are they perceived as being girls’ meats?

Firstly, let’s all just try and live up to being good humans rather than striving to be whatever the hell the constructs of ‘manly’ or ‘womanly’ are meant to mean.

This tired old trope of ‘manly’ meaning a strong, buff and ripped, unemotional, steak-chomping, highly sexual, princess-rescuing, world-saving male human needs to be blasted into obsolescence.

And is it really red meat that will help men fight dragons and slay demons with their pinkies, before finishing the day by giving a harem of swooning damsels a good seeing-to?

PLEASE NOTE – I’m absolutely NOT mocking men here, just the dumb gender constructs that some of society clearly still wants them to live by. These are just as harmful to men as those pertaining to women are to women.

But what does meat really do for men? From his book ‘The World Peace Diet,’ I’ll let Dr Will Tuttle explain:

Castrating millions of young male animals has another consequence for human males as well, for by eating the flesh and secretions of these castrated animals, men often gradually lose their sexual ability. Saturated animal fat and cholesterol residues inexorably clog the veins and arteries of their sexual organ and eventually not enough blood can get through to maintain an erection. On top of this humiliating and poetic consequence of macho brutality, eating animal foods has been positively linked with prostate cancer and with lowered sperm counts. Eating cruelty and death may fit a man into the culturally accepted model of tough masculinity, but this absurdity is revealed in his limp, impotent organ.

Er, yep – he went there!

And the embarrassing problem Dr Tuttle refers to here is actually an indicator for a much bigger problem – the killer that is heart disease. The science on that is here.

If that wasn’t enough, animal proteins are nothing but harmful to male fertility.

It turns out that steak really isn’t so dude-ly after all.

How do healthy vegan men compare to meat-eating men in this regard?

Vegan men have significantly higher testosterone levels than meat eaters, as this study shows as reported in the British Journal of Cancer (2000).

And of course, just as animal proteins with their saturated fats are not conducive to fertility, we can reasonably expect it to be the case that a vegan male eating a varied whole food plant-based diet would be more fertile.

It kind of follows that those invested in the concept of meat as ‘manly’ also seem to think meat makes men strong and gives them optimal stamina and endurance. They might want to check out these guys:

The world’s strongest man, Patrick Baboumian, is vegan

The world’s fastest ultra-distance runner, Scott Jurek, is vegan

Plenty of other male athletes, sportsmen and male bodybuilders are all achieving their best performances on a plant-based diet. Check out Brendan Brazier, Rich Roll, and Frank Medrano to name a few!

Susan Levin M.S., R.D., C.S.S.D., a board certified specialist in sports dietetics and director of nutrition education at the Physicians Committee for Responsible Medicine says:

A vegan diet is the perfect combination [for athletes]…It brings you healthy complex carbohydrate, healthy protein, and the vitamins and minerals you need, but avoids the saturated fat and cholesterol that interfere with health and athletic performance.

Conclusion

Let’s just stop projecting silly constructs like ‘manly’ onto any food, or indeed anything or anyone.

BUT, we can quite safely conclude that it’s actually a diet devoid of steak and indeed all animal foods, and one FULL of whole, plant-based foods that helps keep a man healthy, sexual, fertile, strong and at his optimal fitness level.

White Flour. Eat It If You Don’t Like Going To The Toilet.

One of the biggest initial challenges when embarking on a healthful plant-based lifestyle is losing the white flour.

It’s not that whole grains don’t taste good; it’s just the sheer ubiquity of white flour in everything.

The bloody stuff is everywhere!

It is even – get this – in WHOLEMEAL bread! It’s like the manufacturers are scared to let the bread be 100% wholemeal. There is a particular wholemeal bread in a UK supermarket, which is sold as 100% wholemeal, but the ingredients say it has white flour sprinkled on top! FTW? Why would they DO this?

White flour is essentially wholemeal flour with the germ and the bran (i.e. THE GOODNESS) removed. If you’re really unlucky, your white flour will also be bleached. What the heck else would you eat bleached??

Why was white flour invented in the first place?

Was it because the millers cared about the health of the people?

Nuh-uh.

Was it because it made the flour cheaper for the people?

No (when it was first invented it was much more expensive than wholemeal flour)

Was there any other lovely, altruistic reason to white up the flour?

Ha!

This is why it was done.

To give it a longer shelf life, i.e. less waste. i.e.more profit.

Some old miller way back when (there is conflicting information as to when this was) found out you could take out the bran and the germ, and the flour lasted longer – but it still had the wheat germ oil in it from when the wheat had been crushed, and this still meant the flour had limited life.

So, they found a way to strip the germ clean away from the grain, oil and all, and voila – white flour.

Another popular theory, not for the invention of white flour but for its popularity, is the age-old thing of people liking white flour better because it made the bread look purer and cleaner, and made them feel that by eating it they were somehow of higher status than those that ate brown bread.

Yes, people were stupid and vain then, too.

In the years that followed the invention of white flour, there were higher than ever recorded cases of Pellagra – a gross skin disease of malnourishment caused by deficiency of B vitamins. All the vitamins that had been stripped from wholemeal flour, funnily enough.

And THIS is the most crazypants thing I’ve ever heard – instead of stopping dicking around with perfectly good, healthy whole wheat; white flour is now ‘enriched’ with B vitamins and iron – the very nutrients it has been stripped of in the refining process! Isn’t this more energy consuming?

And this still doesn’t make up for the fibre that is lost by removing the bran.

It’s amazing that white flour is still a thing. It does nothing but constipate and spike your blood (as it converts very quickly to sugar in the body).

I completely understand however, that we’ve all been brainwashed into thinking white flour is necessary to make cakes and baked goods, and it can be a challenge at first to find alternatives. I’ve also seen all the ads for white bread, or the ridiculous ‘Best of Both’ (what, really? 100% wholemeal bread would kill you?), where it’s portrayed time after time as what ‘normal’ ‘healthy’ salt-of-the-earth families eat.

White pasta and white snack crackers are the ‘norm’, but there are amazing and readily accessible alternatives to EVERYTHING that would normally contain the nutrient stripped scourge that is white flour! 🙂

Bread

Find a good wholemeal bread, like this one (available in Sainsbury’s and Waitrose) in the UK, or this one (available in Whole Foods) in the US. I can’t recommend for anywhere else because I haven’t tried wholemeal bread anywhere else, but basically what you’re looking for is a bread with 100% whole wheat, no sugar, and minimal ingredients. This can be difficult. I know in the US I’ve been surprised to see many breads that look great and are marketed as healthy, but have an ingredient list as long as your arm (with lots of chemicals included), and packed full of sugar. If all else fails, wholemeal pita bread is great. It’s rare that it has more than a few ingredients, and seldom will contain sugar.

It doesn’t take very long at all to get accustomed to the taste of wholemeal bread, and very soon you’ll wonder why you ever bothered with the tasteless white stuff.

Homemade cakes and other baked goods

You do not need white flour to get a light cake sponge.

The best flour for lightness of cake-age, is this one – Bob’s Red Mill All Purpose Baking Flour – and it’s gluten-free too, for any celiacs out there.

It’s made of garbanzo bean (chick pea) flour, tapioca flour, fava bean (broad bean), and sorghum flour. Don’t worry; it doesn’t taste of any of those things! It’s white-ish in colour too. No-one will know your goodies are not made with white flour, and it’s healthy as heck!

And it’s available everywhere, and online – hoorah!

As it’s quite expensive, if I’m making a cake I’ll use half Bob’s Red Mill, and half organic whole spelt flour.

Spelt is an ancient form of wheat (it’s what the Romans used!), and has more nutrients than regular wholemeal flour.

Otherwise, it acts pretty much the same as wholemeal flour, and gives the same kind of texture.

I personally don’t mind the denser texture of these whole wheat flours, but if you want more lightness use whole spelt or wholemeal flour for half the recipes recommended amount, and Bob’s Red Mill for the other half – or just use all Bob’s Red Mill and get a super light consistency.

If you are making your own bread, either the whole spelt, or wholemeal flour will give you a rustic, dense, delicious loaf.

There are other flours – buckwheat, brown rice etc – which are gluten-free and you may want to look into these if you’re celiac so you have other options than the Bob’s Red Mill – but they are not as easy to bake with, so if you’re not gluten intolerant, I’d stick with the three already mentioned.

And gram (chick pea/garbanzo) flour or coconut flour etc, are great whole flours to use if a specific recipe calls for it, but again, whole spelt, wholemeal and Bob’s Red Mill All-Purpose should cover your main flour needs.

Pasta

Wholemeal pasta is cheap and available everywhere. You’ll get used to it so quickly. You got used to the taste of white pasta when you first started eating that, and you’ll get used to whole grain pasta in exactly the same way.

If you struggle at the beginning, keep reminding yourself of the vitamins and minerals and fibre that your body is getting. IT wants the whole stuff even if you don’t!

Crackers

Rice crackers are a great alternative to white flour crackers, and there are lots of speciality crackers out there now that have whole ingredients and do not use white flour. Try these, or make your own!

7 Random Unsung Benefits Of Being Vegan

IMG_20160302_190201902

So we’ve all heard about the weight loss, great skin, higher levels of energy and disease-prevention that comes with a whole food, plant-based diet.

What are some of the less sexy benefits, those we don’t talk about too often but you’ll be darn glad of once you experience them?

Here’s a few to ponder on:

1. No more constipation

Let’s just get this one out the way first. I’ve heard of people who don’t have a ‘proper’ visit to the bathroom for up to a week. I can’t even imagine how awful they would feel after a couple of days, never mind seven!!! Once we’ve ingested food, it needs to travel through our body in an expedient amount of time – long enough for us to absorb the nutrients we need, but quick enough that it doesn’t stagnate and fester in our intestines. For this we need to be eating plenty of fibre. A whole food plant-based diet is pretty much ALL fibre. Animal products contain NO fibre. You do the math.

And guess what? After going vegan, your ‘proper’ visit to the bathroom will be much quicker. No need for books, phones, or indeed any in-toilet entertainment at all. You’ll be in and out in a jiffy.

Added Bonus: As the whole ‘process’ is easier and more efficient as a vegan, you are also at much less risk of hemorrhoids.

Phew! I’m glad I got through this without once saying ‘poop.’

Dammit.

2. The, um… ‘aftermath’ of the ‘proper’ bathroom visit is not as bad if you’re vegan

You want proof?

Ok!

What smells worse, a dog’s business or a horses? Which is the herbivore (vegan), which the carnivore?

A corpse of any animal smells bad, even fresh, the smell is weird (does anyone actually like the smell in butchers shops?) and when it exits your body – having been cooped up in this hot, sticky environment for two to three days (a meat dinner can typically take this long to digest) it makes sense that it’s gonna reek pretty horrendously. You have no in-body refrigeration to keep it cool.

By contrast, if you eat vegetables and fruits, they’re out of your system in less than 12 hours.

I’m categorically NOT saying that vegans always smell like a rose garden, far from it, but like it or not – they stink less. Fact.

3. No more heartburn/acid reflux

Here’s my short, sweet story. I remember having terrible heartburn as a kid. Since becoming vegan 25 years ago, I’ve not had it once – even at the beginning, when my vegan diet wasn’t particularly healthy. I’ve not actually had ANY digestion issues at all – unless I’ve been a total dolt and eaten something stodgy just before bed – but that’s MY fault, and of course I know not to do this now. I do remember how uncomfortable heartburn was, and am so grateful it’s a thing of the past.

The umbrella term for heartburn, acid reflux, and acidic burning in the throat down to the upper stomach, is Gastro Esophagul Reflux Disease (GERD). If left untreated, it can cause even nastier problems such as esophagul cancer. Meat and dairy are acidic foods, lots of people report being cured of GERD when they remove animal products from their diet. Indeed, the eminent Dr John Mcdougall advises this as a first step to ridding yourself of this problem.

4. Periods get easier

Look, sorry, but someone has to write about this. Just scroll down if you’re a dude.

If you’re not eating meat and dairy, you are not taking on the hormone load from animal food, so you only have to deal with your own estrogen levels. This makes for less upheaval in your body at the time of menstruation.

If, also, you are eating a whole food diet (where refined starches and sugars are minimised or eliminated) this will ease discomfort even more, as sugars, too, can mess with hormones. I can attest to the fact that it’s possible to have a pain-free, mood-swing free, easy time of the month, with energy levels kept consistent throughout.

5. Your mind gets clearer

Yay, this one’s not icky!

It’s hard to put into words though.

‘…but I am a great eater of beef, and I believe that does harm to my wit.’

-William Shakespeare (via Sir Andrew Aguecheek, Twelfth Night)

Unlike Shakespeare, I don’t mean plant-based peeps are cleverer per se, though by virtue of their choice to eat plant-based in a meat-loving world they are definitely free, independent thinkers, which does denote a certain level of cleverclogsyness. Hee.

What I really mean is, after a while of ingesting no animal products (and this happens quicker if you are particularly conscious of the ethical reasons for doing it) all other injustices become clearer to you and seem to appear before you in full technicolour. You begin to understand how all oppressions work, and see vividly the constructs that support them.

If you think this is a not a benefit and that it’s too overwhelming to think about all the hate in the world, you have a point.

BUT, there is most definitely a flip-side to this.

While you do empathise more with the terrible oppressions and brutality other beings suffer, equally, you also feel deeply connected at soul level to all the natural beauty in the world, and you realise in a very primal way that you are of it. There is nothing like being in nature and forgetting who you are; just sensing and being part of the wonder.

6. Fewer to no episodes of food poisoning

Back to the ick.

You know that feeling. I remember it well. You’ve had a meat or fish based meal, and a few hours later you start to feel a bit off. This feeling escalates into nausea, and carries on until you are begging sweet Jesus for your body to puke already. You puke. If you’re really unlucky you may even have elimination action going on at both ends. For a short while you feel good again…until the slow waves of nausea hit you once more. Rinse, repeat for at least forty-eight hours.

The bacterias that cause food poisoning all come from pathogens in animal’s intestines. Why then, have we heard of tomatoes and spinach that have been recalled because of e coli and salmonella scares? Not because veg produce these bacteria, but because we have a big problem with intensive farming, and animal manure (which contains the pathogens) ends up contaminating fruit and vegetables. If you are careful to wash your fruit and veg you should be fine.

I’ve not had a single episode of food poisoning since being vegan – my partner neither.

7. Vegans smell sweeter in general*

OK, another silly (yet true) one.

We know that high meat protein diets such as Paleo and Atkins are based on achieving a state of ketosis in the body, where the body burns fat instead of carbohydrates, and the fat releases ketones into the body. Aside from ketosis being an unnatural and unhealthy state, one of the side effects of this is halitosis. More specifically, breath that smells of acetone. Yeah, good luck with that one!

This study, (Dr Michael Greger talks about it here) shows that men who ate red meat smelled less attractive than male vegans. Do you think Julien Blanc (you know, the guy that no-one wants in their country who ‘coaches’ sad sacks how to get girls) knows this? 🙂

Eggs contain concentrated amounts of choline. This compound can cause you to smell of rotting fish. Nice.

Lots of whole, unrefined carbohydrates, nuts, beans, legumes, seeds and plenty of fruit and veg will keep you sweet and fragrant!

*unless they’ve just eaten a ton of garlic/onions/marmite!