Knowledge Is Power

‘Education is the most powerful weapon which you can use to change the world’
Nelson Mandela

As a child I adored Nelson Mandela. In my decades of teaching, I have used his saying to remind me that when we focus on problems we will have more problems. But, when we focus on possibilities we have more opportunities hence my relenting chant about food and health for humans and non-humans alike. I am in service for a healthy world for all who live here, that’s my mission.

The topic of nutrition has become a bewildering landscape of cultural myth and vested interest. There is an urgent need for a new approach to human diet, one that cuts through the commercial PR, the political caution and the nutritional confusion.

The MACROVeganapproach to eating addresses these concerns with a fusion of two important doctrines. The first of these is the ecological insights of ancient Asian healthcare found in macrobiotic studies. This tradition points to the benefits of seasonal, regional and ecologically sustainable nutrition.

The second set of standards come from the ethics of the modern vegan approach to eating that drives the leading edge of contemporary nutritional science proven by both medical study and extensive epidemiological research.
The MACROVeganway of eating addresses the requirements for vibrant health as well as a delicious, diverse and socially responsible way of eating.

Never in modern history has there been such an interest in food and at the same time, such a lack of confidence in the basic quality of food, and more to the point ‘what is actually in the food’.I like to think of myself as an ‘information broker’ and share what I learn in the hope that those who read what I write pass it on because ‘Knowledge is Power’.  

Bill and I have been very fortunate over the decades to have developed the gift of knowing how to take good care of ourselves and others in terms of food and lifestyle. We are not driven by the latest food fad or popular theory but on a solid principled approach that considers both Modern Science, Ancient Wisdom and Human Ecology.

More studies are constantly shared about what you are actually subjecting yourself to by eating animal products, let alone the cruelty that is inflicted upon our animals. It’s important to be on top of what is surfacing here. As a long-time vegan I am an eternal optimist that we can increase the number of people worldwide to switch to a wholefood, plant-based diet and vegan lifestyle.

Healthy Eating

Every major health organization in the world including The World Health Organization and the Food and Agriculture Organizations of the United Nations, The Academy of Nutrition and Dietetics, The American Heart Association, the American Diabetes Association, and the American Institute for Cancer Research agree that a well-balanced plant-based diet is best for a healthy life. It not only helps in the prevention of disease but often promotes the reversal of serious health problems. It is only individual and social habit that limits positive change.

The personal, social, economic and environmental impact of what we eat should be near the top of the social agenda. The changes that are essential are not part of a passing fad, super foods or superficial “detox” approach to healthy eating. Eating well is not being on a “diet” it is about eating in a way that supports a healthy, responsible and ethical way of eating.
It is our passion and pleasure to offer our clients and students the very best education for a healthy body and mind. As world-class professionals, we draw on science, common sense and ancient wisdom to provide you with practical solutions to healthy living in a comfortable and friendly environment.

The educational and experiential courses that we offer give you a rare opportunity to gain fascinating insights into lifestyle nutrition and mental and emotional well-being.

Our style of teaching is powerful and fun and nourished with delicious modern macrobiotic-vegan meals. You will see why our students agree that we are the premier teachers for macrobiotic and vegan education and personal discovery.
There are endless possibilities to touch the lives of all who cross our path. Over the years Bill and I have had such fun creating a plethora of different workshops, classes and courses and changing the lives of thousands. We are blessed to do what we do.
In good health
 
Marlene x

Vegan Cooking Classes, Godalming & London

The world at large is moving more and more towards a plant-based diet and a vegan way of life. As a long time vegan, this makes my heart sing with joy. The vanguard of modern nutrition agrees that plant-based diets are not only better for our health but are far superior to animal-based diets. My joy is to be able to share my work with so many who come to learn the basics of nutrition and cooking to create a delicious array of dishes. They are in awe of the absolute delicious tastes and variations that they are introduced to at my cooking classes and workshops.

The key to success is using a variety of wholegrain, beans, vegetables from land and sea, seeds, nuts, fruits and delicious condiments such as pickled and pressed vegetables.

Spring, Summer, Autumn or Winter Vegan Cooking Classes in London & Surrey with International Author & Teacher Marlene Watson-Tara

I am a health expert with four decades of teaching around the world and offer corporate programmes or one-on-one private health coaching and cooking in your home or mine. During the  lockdown period, I have also been offering these services online and have clients from many countries cooking in their kitchens with me.

As the international author of Macrobiotics for all Seasons I will bring you back to nature’s way of eating. Seeing is believing, the results will astound you. I teach a user-friendly common sense approach to understand food. My classes are fun and informative packed with educational material that is presented in a user-friendly fashion.

• the fundamentals of eating seasonally and locally
• understanding the energetic properties of our foods
• cultivate radiant health
• learn how to slow the ageing process by understanding the role of telomeres

In the meantime, on our website page you can start enjoying my recipes immediately. My latest book Go Vegan is packed with another 85 recipes each with beautifully illustrated photograph.

I look forward to meeting you and sharing my decades of experience to enhance your health, wellbeing and longevity.

Health is everything, without health, everything is nothing.
In good health

The Revolution In Nutrition

29th March 7.00 - 9.00p.m. Boxgrove Hall, Boxgrove, Chichester
Bill Tara and Marlene Watson-Tara
Nutrition has become a field dominated by confusion as conflicting theories struggle for domination in the popular press.
The interesting fact is that there is very little disagreement regarding healthy nutrition outside of vested interests and the food industry.
Join us in an evening talk and discussion on the mythologies, the science, the common sense and the realities on what constitutes a healthy way of eating both individually, for society and for the planet.
Bill Tara is a food activist, educator and author. He was part of the natural food movement in America in the 1960’s and later focused on setting up health education centres in America and Europe. He has been invited to 22 countries to present seminars on Natural Health Care, Macrobiotics and Environmental issues. He has presented expert testimony to Congressional Committees and served as the head of Natural Therapies at one of Europe’s most prestigious health clinics. He and his wife Marlene have recently moved to Chichester. His latest book, Eating As If All Life Matters, was published this past December.
Marlene Watson-Tara As a dedicated health counsellor and teacher with over 40 years’ experience, Marlene’s dietary advice draws from the fields of Macrobiotic Nutrition, her studies in Traditional Chinese Medicine and her certification in Plant- Based Nutrition. Her clients range from the movies and arts to members of royal families. Her vast experience informs a body of knowledge that she eagerly shares with the world. Training chefs or home cooks is one of her passions. She has interviewed most of the world leaders on Plant Based Nutrition on her YouTube series Marlene and Friends.Her next book, Go Vegan, will be published this Spring.
In good health

5 Day Eating Plan - Total £1.00 A Day

Live Below the Line Recipes
5 Day Eating Plan – Total £1.00 a Day!

Six years ago, I designed the following recipes for Live Below the Line. This is an innovative awareness and fundraising campaign that challenges people to live on £1 a day for 5 days for all their food and drink. The idea is to provide a glimpse of what it’s like to live in extreme poverty, and to gain an understanding of the heart-breaking decisions some of the world’s poorest people face every day.
Below is a list of recipes I created for my 5-day challenge. Please try them, they are all delicious and nutritious. Grains, beans, vegetables, fruits, nuts and seeds could feed the world. There would be no more of our brothers and sisters starving to death, wouldn’t that be a great joy? I am once again going to shop with £5 and see what I can replicate this time round.

Daily Breakfast for Five Days
Breakfast Porridge

(Short grain brown rice) (10 X PORTIONS) 5 for breakfast – 5 for dinner
500-gram pack £1.29 – (I found this superb purchase in my local Asian market).
This is the king of grains delivering the largest diversity of nutrients; Of the three macronutrients (carbohydrates, protein and fat) carbohydrates are needed in the largest amounts. This is the reason why I have chosen to have wholegrain morning and evening to keep my energy levels up.  As I will be eating less food than I normally would for 5 days it’s the perfect choice.
Here are seven reasons complex carbohydrates have such superstar status.

• They are the main source of fuel for your body
• They are burned most efficiently as a fuel source
• They are required by your central nervous system, brain, (your brain runs almost      entirely on glucose and can’t use fat or protein for its energy needs) muscles (including your heart), and kidneys
• They provide glucose to all of your body’s cells and tissues for energy
• They can be stored in your liver and muscles for future energy needs
• They can be found in whole grains, grain products, beans, vegetables, sea vegetables, fruits, nuts and seeds.

Recipe for Pressure Cooked Wholegrain
500g short grain brown rice (rinsed and soaked overnight)
Pinch sea salt
Water
Discard the soaking water. Place the rice in a pressure cooker and add 5 cups of water and a pinch of sea salt.  Bring to full pressure then reduce flame and cook for 25 minutes.  Remove from the heat and let the rice continue to cook for a further 25 minutes.  Remove the lid, place the rice in a glass container and store in the refrigerator for 4 or 5 days. Obviously if a pressure cooker is not an item you have, simply follow the instructions and cook in a normal pot. To make your breakfast porridge, simply split your rice into 10 portions.  Take one portion for breakfast, place in a pot and add some water, simmer for 5 minutes to make a creamy consistency and sprinkle with sunflower and pumpkin seeds.
My Breakfast Porridge
50g cooked brown rice 12p
Tbsp sunflower seeds 3p
Tbsp pumpkin seeds 3p
Cup hot water with slice of lemon1p
TOTAL DAILY SPENT ON BREAKFAST 19p

Lunch Days One & Two

Green Soup
Nutrient Dense Soups pack a powerful punch at lunchtime. Here are my two favourites that I used over the 5 days. Green foods are rich in chlorophyll AND they have a relaxing effect on the liver. 
½ vegetable stock cube 4p
3 cups filtered water 0p
1 leek finely chopped 20p
3 green beans chopped 5p
½ courgette finely chopped 10p
1 stalk celery chopped 5p
1 onion diced 10p
1 tablespoon crushed garlic 3p
Small handful of chopped parsley 3p
Juice from fresh ginger root 3p
Toasted Flaked Almonds 1p

Mix the stock cube in 3 cups of warm water and place in a soup pot along with the chopped vegetables. Bring to a boil and simmer for 15-20 minutes until vegetables are soft.
Using a hand blender, or upright blender, blend until creamy adding water as needed to create the required consistency.   Grate some fresh ginger and squeeze the juice into the soup, approximately one tablespoon.  Top with some toasted flaked almonds.
TOTAL FOR GREEN SOUP 64p divided x 2 = 32p per portion
I purchased a bag of dessert apples (6 in the bag for £1) daily apple16p
The green soup above served me for two days lunches’ i.e.  32p
TOTAL SPENT ON LUNCH– Monday and Tuesday (EACH) 48p

Lunch Days Three, Four, & Five

Roasted Squash, Sweet Potato & Garlic Soup
4 cups filtered water 0p
1 stock cube 7p
1 sweet potato (Asian market) 12p
1 butternut squash 54p
4-5 cloves garlic 12p
1 large onion, finely diced 10p
Parsley for garnish 2p

Pre-heat the oven to 190C/375F. Mix the stock cube with 4 cups of boiling water from the kettle and set aside. Cut the sweet potato and squash in half lengthways. Sprinkle the cut sides with a little sea salt. Place the vegetables cut side-down in a shallow roasting tin.  Add the garlic cloves (in their paper).  Place in the centre of the oven for about 40 minutes or until the vegetables are tender.
When cool, scoop out the flesh from the potato and squash, peel the garlic and add the cloves to a saucepan with the stock along with the vegetables and the diced onion.  Bring to a boil, covered and simmer for 30 minutes, stirring occasionally. Using a hand blender, puree until smooth. Ladle into warm bowls and garnish with some parsley.

TOTAL SPEND FOR SOUP FOR THREE DAYS £1.00 = 33p per portion
Apple 16p Total for Lunch Wednesday, Thursday & Friday - 49p

And So, To Dinner!

I used the short grain brown rice as the main staple for my evening meal and built vegetables and beans around that. I purchased a large bunch of spring greens for £1 and used some leaves every night at dinner.
Evening Meal Day 1 - Red Lentil Stew
3 cups water 0p
50g red lentils 10p
½ onion, finely diced 5p
1 carrot cut into rounds 2p
2 large leaves of spring greens 5p
Zest and juice of ¼ lemon 4p
1 tablespoon miso paste 6p
TOTAL SPEND ON DINNER 33p
Heat a splash or two of water in a pot over medium heat.  Sauté the onion for 1 to 2 minutes or until translucent, add the greens, then the carrot, cooking for a few more minutes.  Add the lentils and the lemon juice and zest.
Bring to a boil over medium-high heat.  Reduce heat to medium-low and cook for 20 minutes.  When the lentils are soft, add the miso, mix well and turn off the heat. Serve garnished with chopped parsley if desired.

*Legumes are a class of vegetables that include lentils, peas, and beans. Common types of lentils include all dals, mung dal, toor dal, masoor dal. Beans – Chickpeas, kidney beans, pinto beans, black-eyed peas, adzuki beans, black turtle beans, etc.
Pulses and lentils are the ripe edible seeds of a wide range of pod-bearing leguminous plants. They are high in fibre and will help you feel fuller longer. Lentils are great as they have the power to really satisfy your hunger without packing your body with loads of calories and fat – that’s often why lentils feature heavily as a meat substitute – they can make you feel like you’ve had a meaty dish minus the calories and saturated fat that come with eating meat.  Again, like celery, lentils are full of fibre and folate so as well as giving you the full feeling, they are great for digestion and healthy cell growth.

Evening Meal Day Two

Spring Green Bean Burritos
50g cooked brown rice 12p
1 clove crushed garlic 3p
½ onion cut in half moons 5p
50g kidney beans (cooked) 5p
Splash of natural soya sauce 2p
2 large leaves of spring greens (steamed whole) 5p

Heat a wok or heavy based pan and warm a splash or two of water.  Add the garlic and sliced onion and sauté for a few minutes until the onion is translucent.  Add the cooked kidney beans and a good splash of natural soya sauce and mix well. Pop on the lid and let cook for 5 minutes. Meanwhile steam the two large spring green leaves until bright green and slightly tender.
Remove the lid from the sauté pan and mash the bean mixture with a heavy based spoon.  Lay the spring greens flat and split the mixture between them both.  Roll them into a cigar shape and enjoy.

TOTAL SPEND ON DINNER 33p

Evening Meal Day Three

Brown Rice Stir Fry with Garlic and Ginger served on a Bed of Steamed Greens topped with spring onions
50g cooked brown rice 15p
1 carrot cut julienne style 2p
1 clove crushed garlic 3p
1 x 1-inch piece of fresh ginger, finely diced 2p
2 large leaves of spring greens, thinly sliced 5p
6 walnuts crushed 7p
   
Warm a pan and heat a splash or two of oil.  Add the garlic and ginger along with the carrot and sauté for 2 or 3 minutes.  Stir in the rice and add 2 tablespoons of water cover and simmer for a few minutes.   Bring a small pot of water to the boil.  Add the greens to a steamer basket and steam until bright green.  Place the greens on a plate top with the stir fry and garnish with the crushed walnuts.  Finish your meal with a cup of hot water and a slice of lemon.

TOTAL SPEND ON DINNER 35p 

Evening Meal Day Four

Grain Burgers with French Fries
50g cooked brown rice 15p
1 carrot, grated 2p
½ onion finely diced 5p
¼ tsp turmeric & paprika, sea salt 1p
1 heaped tbsp flour 1p
1 potato 7p
1 tbsp mayonnaise 2p

Preheat the oven to 180/360. Mash grain in a large bowl along with the onion and carrots then add the herbs and salt.  Add 1 heaped tablespoon of whole-wheat flour and press the mixture together with a wooden spoon. Wet your hands and take a heaped tablespoon of mixture and form into burger shapes.  Place on a lined baking sheet and cook for 10-12 minutes either side until crisp and golden.
French Fries – Preheat oven to 225/450oF
Slice potato lengthwise into half inch-thick slices.  Cut the slices into half inch-thick spears just like French fries. Season with salt and dried herbs.  Spread evenly in a rimmed baking sheet, avoiding overlap and bake, uncovered for about 25 minutes, until browned and crisp, stirring occasionally to ensure even browning. Add a little water if the potatoes are drying out too much. Remove from oven and toss with a light seasoning of salt if desired.

TOTAL SPEND ON DINNER 35p

Evening Meal Day Five

Rice Pilaf
50g cooked brown rice 15p
Pinch of sea salt 1p
½ cup of chopped onions 5p
½ cup chopped mushrooms 5p
2 tbsp minced fresh parsley 1p
Spring Greens thinly sliced 5p
1 Carrot cut on the diagonal 2p

In a large pan, warm a splash or two of water and sauté onions and mushrooms with a pinch of sea salt.  Add the cooked rice, cover and cook for 2 to 3 minutes.  Fluff with a fork and sprinkle with parsley. Bring a small pan of water to a boil, pop in the carrots and steam for 5 minutes – add the sliced greens and steam until bright green, 2-3 minutes. Serve as a base with the rice pilaf piled high on top.

TOTAL SPEND ON DINNER  35p

WATER

Drink eight glasses a day. Water is a natural appetite-suppressant. Water is the cheapest, simplest way to curb appetite and keep your body functioning properly. ‘If you’re dehydrated, your metabolism will slow down,’ Add slices of lemon, lime, cucumber, fresh ginger or a few drops of juice to make it more appealing.  Water is the only vehicle to remove toxins from your system, it’s a must. 

Try adding a few drops of lemon and ginger juice to a morning cuppa of hot water.  In the evening have a cup of hot water, your body and skin will love you for it. Simply drink water throughout the day to keep hydrated. My hot beverage for the 5 mornings and evenings was one cup of hot water with a slice of lemon. It’s important to really shop around and look for the best ‘bargains’ at your local supermarkets.  I found three different prices for a 500g bag of short grain brown rice ranging from £1.89 to £1.29.
We are all here to help each other. Sharing is caring so, please pass these recipes to any who would benefit from them.

Thank you.
In good health

Eating As If All Life Matters

I know, I know. He’s my husband, but… Bill’s new book is incredible. He has really put the “macro” into a fresh approach to nutrition. Eating As If All Life Matters is the result of his fifty-odd years of study, experience, and insight. He has managed to combine all the issues that affect what we eat. He talks about the influence of medicine, politics, and nutritional mythologies, as well as how our diet affects the environment, social justice, and the mind and body connection. Most importantly, for me, is how he connects the dots in a way that is ethically consistent and points to a better future for all life on the planet.

This book goes deep – it’s almost 400 pages long (with 60 recipes from yours truly). Bill cites over 300 studies as well as his own personal story of health and healing to illustrate the text. You don’t have to believe me, though (I might be prejudiced).

LISTEN TO WHAT ONLY A FEW OF OUR EARLY READERS HAVE SAID:

“I would not hesitate to say that this is the best resource available in that it incorporates in a comprehensive way the connection between agriculture, animal welfare, environmental issues and the corporate abuses of big business. It is not only informative but a wake-up call.” Martha Clayton Cottrell MD FAAFP
Bill Tara is not just one of the pioneers of the health food movement, he is an expert on macrobiotic nutrition and veganism. He and his wife, Marlene Watson-Tara, are the "dynamic duo" of vegan macrobiotic instruction and coaching. But Bill is also a philosopher of health and nutrition, and an expert on all matters ecological. In this marvelous book, Bill displays all of his many talents, and shares his considerable wisdom in an accessible and engaging way.
Professors Gary L. Francione & Anna E. Charlton, Rutgers University
“This is a must read book for anyone concerned about the environment, suffering of animals and human and non-human health” Anteneh Roba MD, founder of the International Fund for Africa.
“Once we see the connections it is easy to see how we can heal our species and the world in one stroke.”Dr Nandita Shah, recipient of the prestigious Nara Shakti award, India’s highest award for women. 
“In no other book will you find such a comprehensive discussion of the five factors that should be driving our food choices – beginning with our own health – followed by respect for all life, the environment, social justice and the wisdom of ancient traditions”.  J Morris Hicks, author of Healthy Eating, Healthy World.

OUR MACROVegan VISION

People sometimes ask what is different about what we teach at our workshops, coaching courses, and seminars. Eating As If All Life Matters is a perfect expression of our vision. We believe that social justice, health, and environment are all important aspects of nutrition and not simply side issues. Our commitment is to all life on the planet, human and non-human alike. This book shows why this must be if we are to survive.
Our life’s work inspires us daily, and together all of us can make a difference to change our world to one of peace for all who live here.
I have included links to amazon.com U.K. and amazon.com U.S.A. If you purchase the book, Bill would be very grateful if you could add a review. Thank you for your support in our work.
In good health,

An Ethical Approach to Nutrition

In the past several months there have been a number of scientific reports released regarding the benefits of a “plant-based” diet. The response from those in the vegetarian, pescatarian, flexitarian, reducetarian (my favourite is semi-vegan) and even some macrobiotic folks has been resounding. The phrases, “finally” and “about time” and “we were right” were quick to pump up the idea that something big was afoot. Really?
The recent EAT/Lancet study has hit the headlines for a whole day. It is an impressive forty-seven-page report that claims to put forward a radical eating program titled, “Food for the Anthropocene”. Problem is that the primary thrust of the study is not so different from the McGovern Report published in 1977 except in degree. The earlier report has been repeated by the WHO and many international organizations over the past 40 years with regularity. We might ask why, with all this science, nothing much has gotten done.
Some say that actually much has been done, “My god there’s tofu in the supermarket” or “I can get organic avocado’s in the health food store”. I question the depth of that response. What has happened most spectacularly is that the food industry that creates the problems has simply learned to adapt with small concessions. Not only do they project improvements but they can make bigger profits as well. Fairly small tweaks like using Palm oil instead of butter, or “fructose” instead of sugar, create the illusion of improved “healthy” products. All the while they continue to rake in the profits from the massive amounts of junk they produce.
The parallels to the issue of climate change are remarkable.  The science is unchallenged except by those with a vested interest and the causes are known and yet we avoid real action. We hope that science will come up with a solution or that new technologies will solve the problem. We are excited and reassured when international banks or corporations announce, “green initiatives”. When nations gather in exotic retreats such as Davos the rhetoric is deafening.
The dynamics are the same with the diet debate. We know that meat, dairy, sugar and chemical additives kill us. The reports quote the statistics, all buried in bureaucratic science speak but we all know the truth. We know it the same as we know that the pollution of air, water and soil will kill us and all life on planet earth and yet we seem paralysed.
The fear of changing our economic system, our values and our daily behaviour lock us in a state of cognitive dissonance. We simply cannot admit that we were so very, very wrong. We cannot admit that there are fault-lines in our social structure.  Rather than accept the challenge of change we sublimate the fear and sink into helplessness, cynical acceptance or hostility.
Part of the problem is that the authors of the endless nutritional guidelines and the international committees on global warming try too hard to make solutions acceptable. They make assumptions of stupidity and inability that may simply reflect their own limitations.  We are told that “the people” will never accept the obvious steps to reverse the damage, they need to have baby steps.
While all the science in the EAT/Lancet report shows harmful effect of meat, fish and dairy on human health as well as the devastating environmental impact we are told to simply reduce them. The reductions may seem severe, but they are still reduction not avoidance. By the time reports such as these are translated into government policy they mean next to nothing. This is like telling an addict that crack will kill you, so just smoke two pipes a month.
This approach is been proven to not work, over 40 years of experience shows us that. If you want people to listen, you need to speak clearly and unequivocally. You need to demonstrate commitment by walking the talk. The movements to stop climate change and transform the food system are revolutionary movements or they are nothing. They require activism and a high level of personal commitment.
Even among some well-respected advocates of plant-based eating wiggle room is created for “maybe a little dairy once in a while” or “fowl on special occasions” or “perhaps a little fish once or twice a month”. When the hypocrisy of these suggestions are mentioned they are countered with claims of being rigid or extreme. But the real extreme is the modern diet that kills both humans, animals and the planet. The real rigidity is the inability to give up irresponsible food choices.
Until there is an ethical approach to eating that includes our relationship with nature, non-human life and social justice we will flail around trying to escape the inescapable. Our resistance simply makes our problems worse and exhausts us into a state of limbo. All is needed is that we embrace healthy changes without apologies or excuses and embrace positive change.
According to Wendell Berry, the American farmer, poet, activist and novelist, “Eating is an agricultural act.”This is a statement of individual empowerment, because it means that every time we make choices about what we eat and who we purchase it from, we are voting on the direction in which we want our food system to move. Let’s make good choices, Join the Evolution.
In good health
 
Bill

Step Into 2019 With A FREE Safe & Sustainable Weight Loss Programme

MACROVegan  ChitChat with Marlene
Our New Year Gift To You All - Download this £149 Course For Free
Ten years ago I created my first on-line course called Weight Loss Nature's Way. It then became Weight Loss with MACROVegan . The success for clients world-wide has been immense and it makes my heart sing to receive emails from people who have struggled their whole lives with health issues on their never-ending struggle to lose weight and keep it off. My programme is sustainable and enjoyable for everyone.
To celebrate this decade of success I have put a FREE FOR JANUARY CODE on our SHOPIFY store, so you can download this programme and help yourself or others to better health. The course includes 10 cooking class videos with me, educational tutorials, lifestyle tips and much more. Obesity and diabetes are increasing globally so if anyone in your circle of family, friends or colleagues are in need of help, please send this newsletter to them. Simply follow the instructions on the link, add to cart, then click checkout DO NOT CLICK ON PAYPAL. Click on apply and continue to payment method and complete order. You will then receive the course ready to download into your inbox. It's really that simple, you make the choice to start NOW.
Veganism Growing World-Wide
As a long-time vegan my joy of seeing the growth of veganism world-wide is so exciting. I have just finished my next book called Go Veganlaunching in March and our beloved friend Professor T. Colin Campbell has written the foreword.
I have also received fabulous reviews and endorsements for the book from super mentors such as Dr. Neal Barnard from the Physicians Committee for Responsible Medicinein Washington. In the image above you can see Dr. Barnard with hundreds of doctors outside The White House lobbying for a vegan world. There are so many incredible folks around the globe doing great work to make a vegan world the "new normal". That is my wish and my goal that drives me daily. I am and always will be an eternal optimist. Education is the most powerful tool we have to change the world.
As we reflect on this past year, Bill and I do believe that our work and that of all who use their voice for our animal kingdom, the environment, human health and social justice has begun to make an impact.  We have many exciting projects happening in 2019 and thank you all for sharing and caring. Please make 2019 the year to #govegan and educate others on non-violent vegan advocacy. It is not a hardship being vegan, it is a great joy.
To create a healthy world, we must have healthy humans. Hydrate, exercise, eat plants and thrive. Wishing you all a happy new year, live long and prosper.
In good health

The Bone Broth Fad

If you desire the truth about what is REAL in terms of food and nutrition, please sign up for our newsletters. The bone broth fad is back again so I have addressed below why you should avoid this toxic potion and focus on my magic mineral broth instead.
Soups and broths have been a regular feature in cooking since before historical records. In fact, one of the oldest books in Chinese medicine is Dr. Yi Yins Soup Classic.^[1] In the West we can look to Hippocrates, the Father of Western medicine. He was fond of recommending barley soup to his patients. What we know is that when a person is ill, they may find it easier to drink a restorative soup than eat a full meal. Soups have been used for many reasons.
The bone broth fad, which consists of boiling bones and tissue as a strengthening tonic, is a little strange for a number of reasons:

• A number of nutritional studies show that animal source fats and protein are harmful to health.
• Heavy metals and other toxic compounds ingested by animals–including those raised for food– have a tendency to accumulate in fatty tissue.
• The history of boiling bones and other tissues that are difficult to eat undoubtedly began as a way of gleaning every possible bit of nutrition from the body of animals killed for food–either hunted or farmed–in times of food shortages.

In my experience, whole, nutritious vegetables are all that’s needed for some of the most healing and restorative soups and broths you can make. The broth below is a favorite with my clients. It contains ingredients that are energizing and extremely nutritious. Three ingredients in the broth may be unfamiliar to some readers. They are specific foods that are used in the traditions of China and Japan and have some fascinating qualities. As a long-time teacher and health counsellor of macrobiotics, I use these fantastic ingredients in many of my soups and broths.

Kombu Seaweed

According to Professor Arasaki of the University of Tokyo, sea vegetables contain more minerals than any other food. All the 56 elements essential for human health are present in sea vegetables, including many trace minerals that are often lacking in modern produce due to demineralization of the soil. This may be why the people of Okinawa seldom show signs of mineral depletion and live long lives.^[2]

According to Professor Arasaki of the University of Tokyo, sea vegetables contain more minerals than any other food.

Scientists at McGill University in Canada showed that sodium alginate—one of the chemical compounds found in kombu—removes radioactive elements and heavy metals from the system.

Shiitake Mushrooms

Shiitake mushrooms are well known for their use in traditional medicine. Among the many mushrooms that have been tested for unique chemical properties, they have always stood out. In 1936, Dr. Kisaku Mori established the Institute of Mushroom Research in Tokyo. Until his death in 1977, he worked with scientists from around the world to document the medicinal effects of shiitake.
Mori’s work gained significant attention, particularly in Japanese medicinal circles, and beginning in the 1960s, scientists launched an extensive search to uncover the secret of shiitake mushrooms’ legendary healing powers. Their studies—about one hundred—all focused on shiitake mushrooms’ ability to rapidly lower serum cholesterol, as well as its potent antitumor, antiviral, and antibiotic properties.
Shiitake mushrooms were also found to have antifungal and antioxidant properties,^[3][4] and to reduce toxicity in the liver. ^[5]
I offer all my clients and students a big mug of my fabulous broth at all my classes and workshops. You can join me in the kitchen in this video and make a big pot of this delicious and nutritious drink for yourself and your family. I also keep this broth on hand as a soup stock.

Marlene’s Vegetable Mineral Broth

A vegetable broth made from organically grown vegetables can be an excellent source of essential electrolytes. Ionic minerals are the key to maintaining good health. The broth is a wonderful, filling snack that will also provide you with many healthy nutrients that will help you feel great. The recipe can be varied to suit your taste.

References

1. Sho H, ‘History and characteristics of Okinawan longevity food’ Asia Pacific Journal of Clinical Nutrition 10 (2001):159
2. Sho H, ‘History and characteristics of Okinawan longevity food’ Asia Pacific Journal of Clinical Nutrition 10 (2001):159
3. The plant defensin RsAFP2 induces cell wall stress, septin mislocalization and accumulation of ceramides in Candida albicans Karin Thevissen , Patricia de Mello Tavares, Deming Xu , Jill Blankenship, Davy Vandenbosch, Jolanta Idkowiak‐Baldys, Gilmer Govaert, Anna Bink, Sonia Rozental – 05 March 2012 – https://doi.org/10.1111/j.1365-2958.2012.08017.x
4. Nutrients. 2017 Sep; 9(9): 1014. Published online 2017 Sep 14. doi: 10.3390/nu9091014, PMCID: PMC5622774 PMID: 28906451 Radish (Raphanus sativus) and Diabetes , Saleem Ali Banihani
5. Toxicol Res. 2012 Sep; 28(3): 165–172, doi: 10.5487/TR.2012.28.3.165, PMCID: PMC3834419, PMID: 24278606 – Effects of White Radish (Raphanus sativus) Enzyme Extract on Hepatotoxicity – Sang Wha Lee, Kwang Mo Yang, Jung Ki Kim, Byung

 

Go Vegan – It’s Easy

Our Vegan Advocacy Work
Back in the time of Copernicus, most would have thought it impossible if you said that you were going to convince everyone that the Earth revolved around the Sun, rather than the other way around, but it did eventually happen!  So, the past teaches us to have hope for the future. In our 90 years combined teaching Bill and I have high hope we can all come together and make a better world, a VEGAN WORLDwhere humans and non-humans alike live in harmony. Success can only be achieved through education, understanding and ultimately action.

It’s Not Difficult To Be Vegan
Going vegan is simply a choice you make. Many people live in their head and over think the concept of where to begin. It’s easy, you remove all the animal food and replace with delicious plant-based foods, the choice is yours. You can do it right now.

We Are All One
When we reflect deeply on our relationship with the outer world, our environment, we realise that we are never independent of its influences. Food is the link between the inside and the outside world. Our Human Ecology Diet is abundant in every vitamin and mineral required for good health, vitality and longevity. Our vision with MACROVegan  is to continue to share our passion for a vegan world.

How to Rethink Protein Once and For All 
Protein is a subject that always comes up when discussing veganism. When you think of the biggest animals on the planet, elephants, giraffes, buffalo, these are huge mammals, they don’t eat meat, so where do they get their protein? They eat what grows out of the ground and that is where they get their protein; it’s as simple as that. There are many foods in the plant kingdom that are especially rich in protein. All the legume family, anything that is grown in a pod, lentils, beans, chickpeas, wholegrains are full of protein, and many vegetables are rich in protein too.

Protein Is In Everything: Vegan Athletes Are Renowned For Their Athletic Excellence.
If you are getting enough calories from wholefoods, such as grains, beans, legumes, vegetables, seeds, nuts, fruits, you will obtain your requirement of protein easily and in a healthful way because the protein is in the bean, in the lentil, in the wholegrain. A healthy diet rejects the animal products as well the highly processed and sugary foods that flood the marketplace.

Protein deficiency is not an issue on a vegan diet. That’s not the problem, there are plenty of amino acids, plenty of protein on a plant-based diet. In fact, the health crisis exists because people are eating way too much protein, which in fact injure your arteries and your kidneys as it leaches calcium out of your bones. The solution is eating a diverse diet and not just focusing on two or three foods.

Eating a plant-based vegan diet does not mean living on processed foods, sweets or sugary drinks. You must eat FOOD AS GROWN to receive the adequate protein you need daily. Corn on the cob is one thing, corn chips are different, potatoes are a wholefood, and potato crisps are not. In our decades of health counselling, Bill and I have yet to meet someone with a protein deficiency. Only those starving to death are deficient in protein. If you are going to be adopting a wholefood plant-based diet, there are some things you must do properly.  It’s not just a matter of eating snack foods or processed fake ‘meats’ and burgers, and think you are going to be healthy.

Plants are high energy foods, it’s good to note that an increasing number of athletes are switching to a vegan diet. Recent winners of long distance events like triathlons, marathons, and bicycle events are eating a vegan diet. Even professional footballers like Lionel Messi have made the switch. They know that they suffer fewer injuries and recover their energy better by eating plants.

Exciting Facts About Making Vegan Choices

• Vegetables are easy to grow, any gardener can grow potatoes, carrots, greens etc., and they are inexpensive, rice and beans are also not expensive, (especially when you buy in bulk).
• Animal meat is not required to build muscle or bone. These are mythologies that are based on limited science and the livestock and dairy industry.
• Plants are lower on the food chain, the environmental pollutants that are so prevalent in our food are in low concentrations in your plant-based foods. Animals that are eaten are fed food grown with pesticides, herbicides, chemical fertilizers and drink water exposed to industrial pollution. These contaminants are stored in the fatty tissue of the animal. They can concentrate 1000-fold as they go up the food chain. This concentration of toxic products affects all animals on land or at sea.
• Plants are environmentally friendly. You can grow 17 times more nutritional energy on a piece of land with vegetables than you can with animal food. The difference between growing potatoes and raising beef is 100-fold.
• We are all living on a planet that is food stressed. There is a real risk of food shortages. We need to grow more food and healthy food. There are near to one billion people (our brothers and sisters) starving to death, while nearly one billion people are eating themselves to death. 85% of non-communicable diseases are dietary related.
• Vegetables don’t grow microbes, they don’t grow e-coli, they don’t grow mad cow’s disease, they don’t grow listeria. If a vegetable or grain does have a contaminant on it, then it originated from an animal. Animal faeces are a major agricultural pollutant.
• Vegetables taste amazing. Sweet potatoes, fresh corn on the cob, rice, etc., because they are full of natural sugars and you have taste buds on the tip of your tongue that taste sugar.
• Vegetables store well, you can dry and store potatoes for 10 years. Grains and beans store in a cool place for years.
• Plant based foods are easy to travel with.
• Wholefoods (not processed junk food) are great foods for weight loss. Remember, they have no fat.
• Everything that breathes wants to live, Please GOVEGAN and love all of life

Follow our MACROVegan dietary guidelines here For A List Of Nutrient Sources
Complex Carbohydrates
Whole Grains, Beans, Vegetables, Fruits
Proteins
Beans, Seeds, Nuts, Whole Grains, Seaweeds
Fat
Seeds, Nuts, Oils, Beans, Tofu, Tempeh, Oats
Calcium
Dark Greens (Kale, Broccoli, Collards, etc.), Legumes, Soybeans, Seaweeds, Almonds, Tahini, Fortified Plant-Based Milks, Dried Fruit, Seeds
Iron
Dark Greens, Seaweeds, Millet, Lentils, Garbanzo Beans, Seeds
Vitamin A
Dark Leafy Greens, Carrots, Squashes, Seaweeds
B Vitamins
Whole Grains, Sea Vegetables, Lentils, Fermented Foods
Vitamin B12
Fortified Foods, Nutritional Yeast etc., B12 supplementation
Vitamin C
Dark Greens (Kale, Parsley, Broccoli, etc.), Local Fruits
Vitamin E
Whole Grains, Olives, Seeds, Leafy Greens
Trace Minerals
Sea Salt, Seaweeds, Organic Produce

Ingredients List for A Healthy Transition to A MACROVegan Diet
 Instead of:                              Use:
 Baked goods                           Dairy-free cookies, muffins etc.,                  
 White bread                            Wholegrain, sourdough bread or sprouted bread
 Cheese                                      Nutritional yeast, roasted tofu products
 Meat                                         Beans, lentils, tofu, tempeh
 Meat stock                              Miso, miso bouillon, dulse or vegetable stock
 Milk                                           Rice, oat or almond milk
 Pasta dishes                            Wholewheat, rice or spelt pasta, udon or soba noodles
 Iodised Salt                             Natural sea salt
 White rice                               Short grain brown rice, quinoa, barley, millet, buckwheat
 Sugar                                         Brown rice syrup, barley malt or maple syrup
 Scrambled eggs                      Tofu, (scrambles well)
Setting Up Your Kitchen!
 There are some essentials you need in the kitchen in order to make vegan cooking easy and delicious.
 The Essentials:

• A sharp knife
• A wok, saucepans and soup pot
• Cutting board
• Steamer basket or bamboo steamer
• Hand Blender
• Strainer
• Wooden spoons
• Mixing bowls

Stock Your Cupboard With:

• A variety of grains
• A variety of beans, dried
• Organic cooked beans in jars
• Dried sea vegetables
• A variety of noodles
• Natural sweeteners: rice syrup, barley malt, etc.,
• Dried fruit
• Seeds and nuts
• All-fruit jams

For Your Refrigerator
A colourful array of vegetables for daily use is key to a healthy vegan diet.

You Will Save Money Being Vegan
There is a huge misconception that it is expensive to eat this way. On the contrary, we hear from so many of our students and clients that they have saved up to 40% on their groceries since becoming vegan. Depending on where you live in the world food choices vary but vegetables, beans and grains are always available.

Making Vegan – The New Normal Is Our Mission
Vegan For:
The Animals
Our Health
World Huger
Wildlife
Peace
The Rainforest
Our Planet
EVERYTHING

You can purchase my latest book Go Vegan world wide on amazon. Thank you for your support.

Education is the most powerful weapon which you can use to change the world
Nelson Mandela

In good health

 
 
 
 
 
 
 

Seminars and Lectures with Bill and Marlene

October, November and December 2018

For the next months Bill and Marlene will only be dong seminars and lectures by invitation. They are busy with the launch of Bill's new book, Eating As If All Life Matters (now available on Amazon) and in production and photography for Marlene's next book, "Go ?Vegan".

If your group or organization would like to make a bookinf for classes, weekend seminars or keynote speaking at your event please contact them at marlene@macrovegan.org or bill@macrovegan.org.

We hope you are having and wonderful auttumn and winter.