Jeff Nelson VegSource Origins

On Marlene & Friends this week, I am talking to one of the world's foremost journalists on vegan living. Jeff Nelson from VegSource, a vegan for 25 years shares with me the work that he and his wife Sabrina have passionately shared via their website and the hugely popular VegSource you tube channel. Jeff is a fellow Scot which is always a treat for me. In this interview we discuss how he took a different path from a family deeply involved in the history of American meat production. 

Flourishing in Late Summer

My teaching of Macrobiotics isn’t about a new fad diet or exercise regime but is based on wisdom that has been around for thousands of years. It is the approach that I have used to help thousands of people reclaim their health. This information has always made such common sense to me, and I hope it will for you too.

My approach to health is one that is firmly based on the relationship of the natural rhythms of the body to the planet we live on. The cycles of nature, the changing of the seasons and the rhythm of our daily life and using that insight to create a healthier and happier way of being. It is also an approach to health and healthy eating that is environmentally sustainable, an aspect that is very important to me. We need this approach now more than ever since we seem to have lost touch with the lessons that nature has to teach us. No matter how much time we spend indoors, protected from the elements in our offices and homes, it is still our relationship with nature that rules our health. It is the natural world that is our home.

Nature Rocks My World

We don’t often hear about late summer as a unique season, but this hasn’t always been the case. In many countries around the world the transition from summer into autumn was seen as a very specific time of year. It was the time after the harvest and extended through September, but in some places only up until the end of August depending on the local weather. It is that time when the first hints of autumn are present, but the leaves have not yet fallen. Nature is undergoing its last burst of growth and the energy of this season corresponds to the nurturing Earth element as taught in Traditional Chinese Medicine. 

The Stomach and Spleen resonate with Late Summer's energetic vibration. It is therefore a time for settling in and achieving balance; the dramatic energies of spring and summer are waning, and things are beginning to quiet down. The focus here is on strengthening, stabilizing and getting both feet solidly on the ground.

This is the time of year when “sweet cooking” is recommended. This means that there is more roasting of vegetables so that they caramelize, and the sugars are released. Late fruits, such as pears and apples, are fresh and work well in desserts.

White bean dishes and garbanzo beans (chickpeas) are good choices. In late summer we should be feeling energetic, strong and confident, because rising yin energy has plateaued, relaxed and surrendered to the descending yang energy. It is the time of year when we prepare ourselves for the coming of cooler weather and the winds.

General Considerations

Delight in the flavours of late summer cooking and learn how to create delicious dishes using the fruits and vegetables of the season. Learn how to apply the Eastern wisdom about late summer in your own cooking for optimum health, nourishment and vitality.

There may have been a tendency to eat more sugars in the height of the summer in the form of fruits or desserts, so the pancreas needs to be soothed. There may also have been a tendency to drink more and deplete mineral stores. The focus on sweet-tasting foods containing complex sugars takes the stress off the pancreas and calms the system. Problems with blood sugar can often be improved very simply by adapting a healthier diet.

The biggest culprit is the overconsumption of simple sugars, such as white sugar, fructose, molasses and honey. Many men and women with type II diabetes have recovered completely by establishing the kind of diet I am suggesting here and getting good exercise daily.

Something Like Late Summer

As the energy of this season is nourishing to the stomach, spleen, pancreas and to the immune system, it is a good idea to use the natural sweetness of squash and other sweet vegetables. The immune functions and lymphatic system of the body need activity to operate at peak function. Both pancreatic health and problems with the immune system respond very well to increased levels of exercise. Seaweeds, especially when eaten in miso soup, are also helpful when the immune system is challenged.

Marlene’s Late Summer Tips

Reduce your consumption of raw foods and juices as we head toward the Autumn and Winter months.

• Do not overeat, as this prevents the stomach from digesting food properly and constant nibbling and eating too fast does not give the stomach enough time to digest food
• Eating too late at night causes the body to use its Yin Energy
• Eating on the run or while standing up is not advisable as it can cause the stagnation of stomach energy
• Under-eating due to strict diets lacking in basic nourishment can weaken the stomach and spleen energy
• Foods to strengthen the stomach and earth element include millet, sweet potatoes, root vegetables, beans, apricots, apples, chickpeas, cherries, courgettes, dates, grapes, greens, oats, peaches, pears, plums, pumpkin, raspberries, rice, strawberries, and walnuts to name but a few.
• Nishime Style Vegetables are the perfect foods for this element. Simply water braising chunks of carrots, onions, squash and daikon in their own juices makes for a delicious lunch or dinner.

Along with a wholefood plant-based vegan diet, certain foods can help to cleanse your lymphatic system. These include the herbs, nettle and dandelion, leeks and onions, cabbage and artichoke together with seaweed. Beetroot is another excellent food for building blood as the spleen has an important role to play concerning blood.

Essential Oils

Bitter Orange has an affinity with the spleen and stomach can help to regulate the ‘chi’ where there is stagnation.

Lemon – can help to reduce lymphatic congestion, cellulite and obesity, Clears mental sluggishness and strengthens the intellect and mental faculties. Anti-viral properties allow it to support the immune system. A pancreatic stimulant.

Flower Remedies

Yellow Foxglove – FF15 is referred to as the sugar balance formula and yellow flowers are thought to help balance the pancreas function and the digestive enzymes.

Daisy Orange –can help to balance the stomach and spleen when combined with yellow foxglove.

Marlene’s Recipes
Late Summer Sweet Miso Broth

This basic miso soup should be a daily staple of your diet. It encompasses the use of sea vegetables to mineralize the blood, and a variety of fresh vegetables. The balance of these ingredients creates a strengthening energy, vital to life.

Miso is a fermented soybean paste used to flavour various dishes, but most widely as a stock to season soups. Miso’s natural fermentation process creates a combination of enzymes that strengthen and nourish the intestinal tract. As a result, the blood that nourishes the balance of the body is much stronger. The quality of our blood creates the people we are and the health we possess. Miso has been used for centuries in the Orient as a remedy for cancer, weak digestion, low libido, several types of intestinal infections, high cholesterol, and so much more, and is one of the world’s most medicinal foods.

2 dried shitake mushrooms

1 tsp wakame flakes

1 clove garlic, crushed

4 finely diced spring onions

½ pack silken tofu, cubed

4 rounded tsp sweet white miso paste

Garnish

Chives

Few sprigs parsley

In a soup pot, soak the wakame and shitake mushrooms in two cups of water for 20 minutes. Remove the mushrooms from the water and thinly slice the caps, discarding the stems. Return the mushrooms to the pot and add another 4 cups of filtered water. Bring to a boil and then cook on low simmer for 10 minutes. Add the garlic, spring onions and tofu cubes and cook 10 minutes.  Place the miso paste into a small mesh strainer and lower into the broth, using a spoon stir until the paste is dissolved.  Garnish with chives and parsley.

Tip: do not boil the miso – it has so many living microorganisms living inside which is a wonderful digestive tonic. 

Caramelized Roasted Sweet Butternut Skewers
Butternut squash tastes so good when you simply toss it with your favourite herbs, some sea salt or roast it with garlic and serve as a delicious side dish. Soups, casseroles, and stews all made with sweet and golden butternut squash are always a winner.

1 large organic butternut squash

½ tsp. sea salt

½ tsp. dried rosemary or thyme

Preheat the oven to 160/320°. Cut the squash in half and remove the seeds. Cut into equal size slices and place in a large bowl. Mix well with the salt and herbs, I prefer to use my hands to do this. Transfer to a parchment lined baking sheet. Make sure the pumpkin pieces do not overlap. Spritz the squash with some water. Bake for 25 minutes and remove from the oven. Turn all the slices over, spritz again with some water and bake on the other side for equal amount of time. The sugars will be released, and the slices will start to caramelize.

Nishime Vegetable Stew
Nishime, or water braising of vegetables, calls for large pieces or chunks of root vegetables cooked over a low heat until they are tender and sweet. The steam generated by this method of cooking allows the vegetables to cook in their own juices, eliminating the need for anything more than just a little added water. A light seasoning towards the end of cooking brings out their full-bodied flavour and natural sweetness.

Vegetables cooked in this manner are quite soft and juicy, giving us a very warming, strengthening energy. This is one of my favourite macrobiotic dishes, which I use with all my clients. This dish has the ability to strengthen the body’s core organs, such as the pancreas and spleen. This enhances the whole digestive system. A great dish for creating vitality and one to be incorporated into your diet over the long term.

A small piece of kombu in the bottom of the pot brings out the sweetness of the vegetables, naturally tenderises them by virtue of its glutamic acid and lightly mineralises the dish, helping to create strong blood.

3-inch (7 cm) piece of kombu seaweed

1 dried shiitake mushroom

¼ cup filtered water

1 small cabbage

1 small butternut squash

1 large carrot

1 red onion

1 white onion

Shoyu

Soak the kombu and shiitake in the water for 15 minutes, then place in a heavy pot. Peel and chop the vegetables into bite-sized pieces and arrange the vegetables in the pot in individual sections. Check there is enough water to just cover the bottom of the pot. Bring to a boil over a medium heat, reduce the heat to low, cover and cook until the vegetables are tender, about 25–40 minutes. Season the vegetables lightly with shoyu and simmer 10 minutes more, until all the liquid has been absorbed by the vegetables. If the water evaporates too quickly during cooking, add a little more and reduce the heat (because it is cooking too quickly). Transfer to a bowl and serve. For variety, use Brussels sprouts, leeks, parsnips, turnips, green cabbage or whatever vegetables are seasonally available. Makes 4–6 servings.

Marlene’s Home Remedies for Late Summer
Sweet Vegetable Tea

This tea is good for relaxing the body and muscles. It is especially beneficial for softening the pancreas and helping to stabilize blood sugar levels. A small cup may be taken daily or every other day in the mid to late afternoon. The tea helps to satisfy the desire for something sweet and reduce cravings for simple sugars and other stronger sweets.

Use equal amounts of four sweet vegetables, finely chopped (e.g. onion, carrot, cabbage and sweet winter squash). Place three to four times as much water in a pan, bring to a boil and add the chopped vegetables. Allow to boil uncovered for up to 3 minutes, then reduce the flame to low, cover and let simmer for 20 minutes. Strain the vegetables from the broth and drink at room temperature.

Late Summer Exercise Sequence
The movement, deeper breathing and heat, generated by certain types of exercise are believed to help cleanse and revitalize the meridian channels, thereby enhancing the flow of ‘chi’ to our organs. To achieve this my Late Summer ChiBall classes use the principles of Tai Chi, Chi Kung and Yoga in dance-like sequences, which vary in pace from being slow and gentle (yin) to being energetic and fast (yang). The focused breathing and repetitive fluid moves aid the release of muscular and emotional tension and dislodge blockages to the flow of our chi.

As the organs function in good health, digestion improves, blood sugar regulates, and overall good health is promoted. Yoga can provide renewal and rejuvenation to the body’s energy centres, and a meditative and mindful practice brings awareness into an inner world and sharpens self-reflection and insight.

Balasana – child’s pose, Supta Baddha Konasana – supine bound angle, Simple Supported Twist and Savasana. The Liver and Spleen sit on the sides of the abdomen, so lateral bending and twisting can activate these meridians. Liver and Spleen energy travels up the inner legs, so hip opening poses like Eka Pada Raja Kapotasana – Pigeon, Baddha Konasana – Bound Angle and Upavista Konasana – Wide Angle Seated Forward Fold activates these meridians.

In good health

Dr. Doug Lisle - Nutrition, Emotional Stress & Dementia

In this week's interview on Marlene & Friends, I discuss with the loveable Dr. Doug Lisle, the many topics that plague our society today AND how to break free of eating addictions and disorders. Modern life can turn so many smart, savvy people into the unwitting saboteurs of their own well-being, however, in his last book The Pleasure Trap co-authored with Dr. Alan Goldhamer, you will find the answers you seek to turn your life around. 

Dr. Lisle is well known as one of psychology's most innovative and curious minds. Feeling good is something that we all want more of. Some might call it “happiness” but that is actually too abstract as the Doc will tell you. I am so delighted to share with you all this gifted and wonderful human who is the most incredible psychologist with a warm heart and an incredible sense of humour and Doug will make you feel good, just by being in the room with him.

True North Health

Dr. Lisle has been the clinical psychologist at the True North Health Center for over 30 years. He has published numerous articles in the scientific literature. Deeply dedicated to exploring the mysteries of human behaviour from fresh, uncharted waters, his research in evolutionary psychology and its impact on health, happiness and the pursuit of pleasure is generating critical acclaim. 

Upcoming Book

Esteem Dynamics is a new approach to motivation and well-being pioneered by Doug Lisle and Jennifer Howk. Their upcoming book introduces a biologically-grounded perspective on human nature, with accompanying insights into how to improve your life. The book is a wide-ranging exploration of modern life’s remarkable opportunities—and its unusual traps. Topics include self-confidence, self-esteem, romance and sex, career choice and challenges, child-raising, marriage, friendship, health and wellness, and more.

The solution to one of the greatest mysteries of the ages—the puzzle of individual differences in the human personality—is explained in detail.

Through the uniquely precise lens of evolutionary psychology, the authors explore a revolutionary approach to making better choices to help you in your pursuit of the best that life has to offer. On the website you will find a plethora of information to keep you in tip top condition, physically and mentally. 

The Living Wisdom Library

This is a treasure trove that offers either a public or members collection brimming with podcasts, webinars and audios. 

As always, please join Bill and I in service for a healthy world for humans an nonhuman like.

In good health

Why Veganism Matters - Professors Gary L. Francione & Anna Charlton

I admire all who use their voice for the greater good for humans and nonhuman alike. This week, my guests on Marlene & Friends are two of my most favourite people on the planet who do exactly that. As world leaders and the most proactive scholars of animal rights theory Professors Gary L. Francione and Anna Charlton answer my questions in their usual passionate way. This fun-loving interview presents how easy it is to go vegan, how to engage and educate others and much more.

They are the truth tellers of animal rights and their decades of relentless work, writing, lecturing and sharing their simple approach teaches us that going vegan is easier than ever. They have written countless books over the years and I am delighted to share that Gary L. Francione has another fantastic book coming soon demonstrating that veganism is a moral imperative and a matter of justice. As Professor Francione has said many times over the years, we need a revolution of the heart and as each year passes the need for this grows stronger. 

Why Veganism Matters

Professor Francione shows that there is a contradiction in thinking that animals matter morally if one is also not vegan, and he explains why this belief should logically lead all who hold it to veganism. Professor Francione dismantles the conventional wisdom that it is acceptable to use and kill animals as long as we do so “humanely.” He argues that if animals matter morally, they must have the right not to be used as property. That means that we cannot eat them, wear them, use them, or otherwise treat them as resources or commodities.

Why Veganism Matters presents the case for the personhood of nonhuman animals and for veganism in a clear and accessible way that does not require any philosophical or legal background. This upcoming book offers a persuasive and powerful argument for all readers who care about animals but are not sure whether they have a moral obligation to be vegan.

On their website How Do I Go Vegan you will find everything you need to go vegan. Nutrition, recipes, books, product guides, videos and mentoring is also available. It's an incredible resource and everything is free. 

Veganism Is Not A Sacrifice - It Is A Joy

On their other website Animal Rights The Abolitionist Approach there are podcasts from Gary and Anna demonstrating just how easy it is to start a conversation about veganism, and many wonderful essays to read. On no other website on veganism will you find such comprehensive material. As I tell all my students, it only takes one grain of sand to turn the tide. Learn from these two distinguished professors, use your voice for the voiceless, go vegan and educate others. 

As always, please join the evolution with Bill and I as we continue to push out daily with our human ecology project. The world needs YOU right now. 

In good health

 

 

John McDougall MD On COVID-19 and Climate Change

No one lives in a vacuum. We are all influenced by our experiences, our study and by the people we meet. Dr. John McDougall has been one of my mentors and a source of inspiration since I came across his work in the late 90's. His accomplishments could fill a book on its own. He is a wise and trusted teacher who speaks the truth. Dr. McDougall shares intellectual curiosity, enormous energy, perseverance and the ability to see the connections between things as you will see from his slide on this post and in our interview link here.

Dr. McDougall is the best-selling author of 13 books including the internationally acclaimed The Starch Solution a physician and nutrition expert who teaches better health through ‘It’s the Food’, he has been studying, writing and speaking out about the effects of nutrition on disease for over fifty years. He is the founder and director of the internationally renowned McDougall Program now available online. Dr McDougall has been one of the trailblazers of the movement away from an animal-based diet, and an outspoken critic of nutritional nonsense for decades. I call him the man of truth.

Climate Change

In this passionate interview Doctor McDougall refers to COVID-19 as the climate comet to unite humanity to avoid extinction and asks, "Shall we delay for a more serious calamity? COVID26? More time is not an option,." Dr. McDougall is back with even more fire in his belly to ignite a global conversation so please share this interview with family, friends, colleagues, and quite frankly anyone with a pulse. We must wake people up, there is nothing new under the sun. We have the answer in our hands, or on our plates so to speak. 

Everything is Connected

When we are driven by passion and not fear, everything falls into place. When nature is in jeopardy, we MUST take action. All living organisms exist as interconnected parts of the natural whole. No element is superfluous, not even the smallest insect or microbe. This entire system is sustained by natural energy of the elements. With climate change impacting our global environment in so many ways, it seems that nature herself is punishing us for the way we live.

For many people the shift to vegan eating is driven by environmental concerns. One of the most important aspects of our food choices is the impact that they have on the planet. It is a fact that some of the most critical influences on climate change and species loss are directly related to what we eat. A healthy diet should be sustainable and benefit all life, human and non-human alike. 

Dr. McDougall states quite categorically that if everyone changed to a vegan diet we would reduce C02 production as high as 80% and this is something we can all do. It's simple and easy to understand, it's cost effective. The man of truth is on the road to avoid species extinction. Planetary extinction can happen within the next 6 to 12 years and that is a direct quote from the world panel on climate change. A vegan world has been my vision for decades. 

Repetitive Injuries Cause Planetary Destruction

The analogy that Dr. McDougall's makes is that disease is a result of repeated abuse. Our continued abuse through poor diet and life-style is like throwing gasoline on the fire (the food). This is exactly the same way we should look at the destruction of our planet. We MUST stop the injuries.

Please visit Dr. McDougall's website for full details on the new online course 12-days to dynamic health. We owe him much.

Please join the evolution, the world needs YOU right now. 

In good health

Cooking With Wholegrain

Changing your diet always means finding replacements for less healthy options. Our goal is to share healthier and tastier alternatives to whatever you desire. Bill and I discussed what we felt would be most helpful to people around the world to assist them in learning the basics of healthy living. We have therefore put together a series of short videos sharing how easy it is to adopt a wholefood plant-based vegan diet. This is the first video which covers all you need to know about grains.

Cereal grains have served as the foundation of the human diet for centuries. Taken as a group, the grains can feed more people per acre with semi-perishable food than any other food. The nourishing qualities of eating grain plus the ability to store grain for long periods of time with little spoilage have made it the most important single crop in human history. It made it possible for societies to survive through periods of drought or the presence of harmful pests. It was insurance against the bad times. 
 
It’s a proven fact that we eat with our eyes.  Our eyes lead the way. Our tongues simply follow. This seems to make sense. Our eyes see the food, they tell our brain what it will taste like via a whole series of learned and natural responses, and we taste what we think we should. Plating and food presentation, therefore, plays a key role in how we experience our food. Not only do we find food more appealing when it is artistically plated, but we absorb more nutrients from it as well. No better way to learn how to plate than from my latest book Go Vegan available world-wide on amazon. Every recipe has a stunning photograph for you to replicate. It doesn't get any easier than that. 
 
Also, it stands to reason that if we absorb more nutrition from foods we find physically appealing, then our minds are likely to absorb more information from literature that we find appealing as well. That was one of the reasons I included the three most important aspects of understanding how to live a long happy healthy life. 

In Go Vegan you will find morsels of information throughout the book in sidebars. They are identified by three symbols:

The microscope indicates science
When you see this sign there will be a short note of recent science that confirms the health benefits of a vegan diet. You may be surprised that most of this information has been available for decades. It is heartening that a message that presents such hope and potential to both prevent and manage disease is finally filtering into the mainstream. Veganism is not a fad; it is an important movement towards redefining good nutrition and having an ethical approach to eating.
 
The tree indicates the environment
This icon represents the environment. For many people the shift to vegan eating is driven by environmental concerns. One of the most important aspects of our food choices is the impact that they have on the planet. It is a fact that some of the most critical influences on climate change and species loss are directly related to what we eat. A healthy diet should be sustainable and benefit all life, human and non-human alike.
 
The spiral is ancient wisdom
The thoughts and actions you will find under this symbol we call ancient wisdom. We have a tendency to think that ‘modern’ is always best, but this is not always the case. Our collective ancestors prized some traditions that are especially important for living a healthy life. Some of these had to do with food selection or preparation, and some addressed our way of thinking. Remember, there is nothing new under the sun. 

In Bill's latest book How To Eat Right & Save The Planet you will find a comprehensive discussion of the key factors that should be driving our food choices. This is an absolute must read for anyone who is concerned about the environment, suffering of animals and human and non-human health.

In the meantime, I would be very grateful if you would share this newsletter with as many as you can. We are working hard to raise awareness and reaching out to every corner of the globe to assist all on how they can strengthen their immune system during these times of coronavirus. 

Thank you for sharing and caring. Please enjoy my recipes and feast your eyes on the stunning images in my book. As always, Bill and I wish you good health, stay safe and take care of each other. 
 
In good health

The Historical Secrets For Athletes In A Plant-Based Vegan Diet

As the author of Go Vegan I share the age-old secrets found in a plant-based vegan diet that are helping to boost the performance of athletes all over the world.

Many of us were told at school that if you want to be an athlete, you need lots of protein in the form of meat and dairy. These food groups are not our only source; protein is prevalent in plants too, and the latest research in nutritional science has shown that veganism is a healthier and more environmentally friendly approach when performing as an athlete.

The word vegan does not come from vegetables as most people believe. It comes from the Latin word Vegetus, which means strength of mind and body.  Many sports stars have grasped veganism as a way of life; meat-free athletes including tennis champions Venus and Serena Williams, Formula 1's Lewis Hamilton, footballers Jermain Defoe and Jack Wilshere and former world champion heavy-weight boxer David Haye have already proven the performance-boosting power of a plant-based vegan diet.

Vegan strongman champion Patrik Baboumian said “The strongest animals are herbivores; gorillas, cattle, elephants and me.”

Veganism throughout history

The ideas that drive the vegan approach to living are not new; veganism and athletics goes back to the times of Plato. Everyone knew then that to be an Olympian you had to eat only plant-based foods. The Ancient Greeks, including Hypocrites, advocated a plant-based diet, for health as well as philosophical reasons. Pythagoras was a vegan and many followed his example.
If we fast forward thousands of years, we see that the likes of Leonardo da Vinci, Leo Tolstoy and Nobel Prize winners George Bernard Shaw and Isaac Bashevis Singer also chose to remove animal products from their diets. These great thinkers stated that consuming a plant-based diet created the best kind of mind and body. Albert Einstein said, “Nothing will benefit human health and increase chances of survival for life on earth as much as the evolution of a vegetarian diet.”

So, what secrets for success are found in a plant-based diet?

Understanding amino acids

Amino acids are the building blocks of protein and abundant in plant foods. There are nine amino acids that the body uses to build and repair muscle. Athletes and exercisers need to ensure they are getting the right balance of these, but the body cannot produce them on its own.

Many plant-based foods overlap with two or more amino acids, so it is not difficult for athletes to ensure they are getting a good mix of amino acids each day. Some vegan proteins such as quinoa, buckwheat, hemp seed and chia seed contain all the nine essential amino acids, and therefore are a quick and easy way for athletes to create and maintain that balance. These protein-rich foods help to improve cardiovascular health, overall endurance and muscle growth, while also providing more energy and reducing recovery time.

Opting for a vegan diet helps athletes to minimise inflammation in the body. During the recovery process following exercise, the body wants to reduce inflammation created from the exertion so that the muscles can properly repair and grow. Eating meat worsens inflammation as it is more taxing on your body.

The right sources of protein

There is a misconception that in order to be strong and powerful, we must eat meat, but it is a myth that is fading fast. The truth is that all plants contain protein – that is where animals get them from.

Basic nutritional needs do not change with an increase in activity. Protein is used only minimally for fuel when compared with carbohydrates, as its primary function is to build and maintain body tissue. Unlike animal sources, plant-based protein sources contain fibre and complex carbohydrates which makes it a more powerful fuel for the body. While the average adult’s recommended protein allowance is 0.8g per kilogram of body weight per day, athletes may need to consume as much as 1.7g per kilogram of body weight per day. Additional protein sources such as beans, non-daily milks, nuts, seeds and soy products and can provide an extra boost when athletes need to keep going.

Avoiding excess in an animal-based diet

Carbohydrates are the primary fuel used during high-intensity exercise. Evidence shows that adding carbohydrates to your diet improves endurance and performance. Despite what many diets say, on a per-calorie basis, an athlete’s carbohydrate needs are much like anyone else’s. While specific recommendations for athletes may be justified depending on weight and activity type (e.g. carb-loading before a marathon), extreme strategies around carbohydrate intake are unnecessary.

It will likely come as no surprise that high-fat diets are not recommended for athletes. Controlling this when eating animal products is harder than a plant-based diet. Animal products are high in saturated fat, which can lead to heart disease, diabetes, weight gain, and other chronic conditions.

A plant-based vegan diet provides all the nutrients your body needs for training and competition. Because a plant-based diet is high in carbohydrates, low in fat, and rich in vitamins, minerals, and antioxidants, it can support or improve athletic performance. If this is the best fuel for athletes living at the extremes of human performance, then following their example will only result in superior nutrition and health benefits for all of us and our families.

My top energy foods: Wholegrain such as short grain brown rice, beans, lentils, broccoli, carrots, onions, sweet potatoes, potatoes, corn, oranges, courgettes and bananas, carbohydrates are found in significant amounts only in plant-derived foods.

Recommended reading: Adventist Health study

In good health

Bloating & Fibre

If there’s one thing the Western diet lacks, it’s fibre. Daily recommendations are set at 25 to 30 grams, but less than 3 percent of people consume that much. In fact, most are getting an average of only 15 grams per day. By contrast, among more than 71,000 subjects participating in the Adventist Health Study-2, those consuming a vegan diet (5,694 subjects) consumed an average of 46 grams of fibre daily.

Fibre is essential for digestive wellness and performs other health-promoting functions, including binding and removing excess cholesterol from the body. Unfortunately, switching from a low-fibre diet to a plant-based diet naturally high in fibre can cause some uncomfortable—and sometimes embarrassing—problems. Why do these problems arise and what can be done to minimize those problems while enjoying the most nutritious diet possible? It takes a few days for your gut bacteria to shift to the species that feed on plant-based foods.

Getting to Know Your Fibre

Plant-based foods provide two kinds of fibre:

Soluble fibre, found in foods like beans and fruit, dissolves in liquid and feeds beneficial gut bacteria. It also pulls water into the stool, making it softer and easier to pass.

Insoluble fibre doesn’t dissolve in water but serves to add bulk to stool and help you stay regular. This includes resistant starch, a variety of fibre associated with the feeling of satisfaction and fullness experienced after a nutritious plant-based meal. Although both types of fibre promote digestive health, the paradox of plant-based diets is that increased fibre intake can make your digestion seem to get worse at first instead of better.

Beans, Brassicas, and Bloating

Switching from a western diet to a whole food, plant-based vegan diet may mean more than doubling your fibre intake almost overnight. Some of the highest fibre foods in plant-based vegan diets may also be the worst offenders when it comes to digestive complaints during the transition:

Beans contain resistant starch and cellulose fibres along with sugars like raffinose, galacto-oligosaccharides, and fructans. Brassicas, commonly called cruciferous vegetables, are also sources of raffinose. Fruit delivers a dose of natural fructose and sorbitol. All plant foods contain cellulose.

When you start to consume these fibres and sugars for the first time or greatly increase your intake, your body may be unprepared to deal with the sudden change. It takes a few days for your gut bacteria to shift to the species that feed on plant-based foods, and when they do, they get busy fermenting compounds relatively alien to your body.

The result? Some people experience digestive discomfort, bloating, or embarrassing flatulence, making them reluctant to continue with their plant-based vegan meals.

Dealing With Fibre Side Effects

Since all of the foods with the potential to cause fibre-related problems are big players in a plant-based diet, what can you do to minimize the risk of unpleasant side effects?

First, make sure you drink enough water. Remember that fibre pulls water into the stool, and this can increase your risk of dehydration and constipation if your overall fluid intake isn’t adequate. Don't drink whilst eating, drink before or after but not during the meal as it dilutes the digestive enzymes that are required for good digestion. Hydration is also key in assisting the hydrochloric acid in our stomach that diminishes with age. Drinking clean filtered water assists with the lack of hydrochloric acid and aids in better digestion.

You can also drink herbal teas containing ginger, fennel, or mint. These soothe the digestive tract in addition to providing more liquid. Kukicha tea is the tea we recommend and is a daily staple in macrobiotic dietary advice we give our clients.

Chew, Chew, Chew

Eat more cooked foods than raw as you transition to a plant-based vegan life. Add high-fibre foods slowly, working up to bigger portions over time. If you experience bloating or gas after large meals, try eating smaller amounts more frequently until your digestive system gets used to the increase in fibre and don’t forget to CHEW. You must chew grains, beans and vegetables for optimum digestion. Slowing down the rate you polish off your meals is also important. A good habit to get into is to put down your utensils between mouthfuls and don't pick up until you have completely emptied your mouth. 

Be sure you’re including enough healthy fat in your meals. You don’t have to eat large amounts, but adding ground flax to rice or oatmeal porridge, some fermented vegetables or a miso soup to bean dishes or a sprinkle of seeds to your salad can ease problems associated with increased fibre intake.

It's also important to think about food combining, many add fruits and vegetables in salads or use in juicing which is not a good idea. It's also important to leave some time, at least one hour before you eat dessert. 

One other thing you can use to relieve uncomfortable bloating right away is a yoga pose known as “wind relieving pose.” This pose compresses your abdomen and helps eliminate trapped air. As strange as it may sound, it does work!

Too Much Fibre?

In some cases, increased fibre intake causes more serious problems than simple social awkwardness. Signs you’re overdoing it on fibre include:

Constipation

Diarrhea

Cramping

Dehydration

Persistent, uncomfortable bloating

If Problems Persist…

Taking steps to minimize digestive troubles during your plant-based vegan transition should ease your discomfort, but if it doesn’t, you should talk with your health counsellor. Persistent bloating, flatulence, nausea, or diarrhea could be an indication of other health issues:

Food allergy or intolerance

Leaky gut syndrome

Imbalanced gut bacteria

IBS or IBD

Bacterial overgrowth

Addressing these underlying issues will allow you to enjoy nutritious meals without feeling uncomfortable or ill.

A growing body of research demonstrates a plant-based vegan diet is best for health, so don’t let temporary discomfort from increased fibre make you shy away from making the switch. By planning your transition so that your fibre intake increases slowly, you can enjoy the benefits of plant-based vegan living without digestive distress. Healthy intestinal flora equals longevity.

In good health

Coronavirus Origins

Disease is generally described as an enemy. Invisible and mysterious adversaries surround us. It is reflected in the way we discuss illness. We are 'fighting' heart disease; we are 'battling' cancer and we will 'conquer' diabetes. Both America and the UK have declared war on the Coronavirus. Who or what are we fighting?

As long as the enemy is concealed behind a cloak of mystery we can leave the battle up to the wizards and hope for the best. In order to discover the culprit all that we need is a mirror. Our major antagonist is hiding in clear sight. We like to think that responsibility for our illnesses lies outside us. If my illness is caused by a virus, bacteria or genetics, the punishment of an angry god or the position of the stars then I am blameless. But when it comes to changing daily habits we rebel.

The immediate concern is of course, that we all take responsibility for our own health and that of our family. Being responsible means we need to protect ourselves and our loved ones from contagion.  Beyond that there is a message that is contained in all disease. It is an invitation to reflect on any personal and social adaptations for the future and not simply strive to get back to normal. 

The Root Cause

Influenza or the common flu is one of the worlds most common communicable diseases. Every year there are up to 5 million reported cases resulting in anywhere from 300,000  to 600,000 deaths.

We know that the disease is very dangerous for the very young, the elderly or anyone with a compromised immune system. Sometimes these influenza’s can become pandemics and spread like wildfire from country to country.

The last example of this was the H1 N1 virus popularly known as swine flu pandemic of 2009. Which killed  over 500,000 people. The latest disease that threatens to challenge these dangers is of course the Covid19 variety or Coronavirus. As of 6th May 2020 there has been 257,000 known deaths from the virus. Given the confusion around the criteria for these deaths and problems with lack of reporting this number could be either less or slightly more.

I know that the common sense instructions of hand washing, refusing to shake hands, social distancing, and building a healthy immune response have all been written about with many helpful suggestions. Immediate protection and treatment are important but what about the root causes? What has been missing is any curiosity about the origins of these periodic diseases.

Animals In The Food Chain

About 60 percent of all human diseases and 75 percent of all emerging infectious diseases are zoonotic, which means they originate from animals. Most of these infections come from livestock, including pigs, chickens, cattle, goats, sheep and camels. The influenza’s are believed to have originated sometime after humans began their intensive domestication of animals about 10,000 years ago. It is a simple fact that cannot be ignored.

The simple fact is that confining animals in small spaces creates a petri dish for disease. Regardless of the fact, whether in factories, cages or feed-lots we pack them in so we can fatten them up before killing them. Concentrating animal populations into small spaces allows communicable disease to spread rapidly, it makes no differences if the animal is a pig or a human. The animals we raise to eat are sick by definition, that is why up to 80% of all anti-biotics are used on domesticated animals. Our quest for pleasure has rebounded on us.

The same confinement with raised animals is happening with increased frequency in the kingdom of wild animals. As logging and mining operations expand throughout the world and cities expand, large areas of forest and grasslands are dissected cutting off migration and feeding paths. This is forcing animals to face extinction and adapt to new ways of feeding that brings them into closer contact with human populations. The balance of animal life within the food chain is also disrupted. Predators such as wolves and coyotes are often hunted and killed allowing other animals to proliferate and throw of the natural balance.

What Have We Done?

A good example of this is Lyme disease, a serious disorder that is transmitted from ticks that breed on deer. The origin is thought to be a growing mouse population. The mice serve as a breeding ground, the ticks then leap to deer and humans. The mice are not kept in check because the coyotes or foxes that would have kept their population in check have been greatly reduced by humans.

These diseases are a direct result of the sicknesses we impose on the animals that live in captivity for our dining pleasure. Millions of pigs, chickens, cows, and, increasingly, farmed fish not only suffer but live in an environment that makes them ill and diseased. Of the 76 Billion land animals killed each year for human food most have been specifically bred to be identical. This means that pathogens can more easily spread from one animal to the next.  Even those who do not care about the welfare of animals are not excited about eating diseased animals.

The presence of disease in animals raised to eat will continue to be a problem regardless of the breed. A virus can spread from one animal to the next, mutating as it infects different species. Many in the West are horrified by the fact that the source of the present virus was in a “wild animal” meat market. The fact that there are about 2,000 “wildlife farms” where many of these animals are raised in China really takes the “wild” out of the definition.

Killing is Killing

Does it make a difference if we kill a peacock or a turkey, a lamb or a civit cat? The difference is only a cultural one. We decide that certain animals are OK to kill and eat but not others. This is a clear example of culture bias. Much of the critique of the Chinese custom was racist.

If we want to create a healthy world, one of the most important things we can do is stop eating animals and supporting the industries that provide them. It is important to stop pretending that killing one species of sentient animal rather than another is anything other than cultural prejudice. It is an ethical, environmental and health disaster. There is no reason for this habit other than pleasure, it is not scientific or logical. We need to stop it now.

If you are interested in learning more about natural ways you can create a healthy immune system visit our website shop and download our free ebook called WHAT TO EAT and check out the many blog posts on healthy living.

Marlene and I wish you good health, stay safe and take care and of course, Go Vegan and join us in service for a healthy world, for humans and nonhumans alike.

In good health

Bill 

 

 

 

 

 

 

 

Building Strong Immunity

Boosting your immunity by adopting the following principles is easy.

As you will know, Phytonutrients come from a plants own immune system and are helpful for our own healing. The best known of these being antioxidants; Phytonutrients can be found in all plant foods.

It is essential to give your body excellent daily nutrition to keep your immune system healthy and strong. Nutritional deficiencies make it easier for us to be susceptible to viruses and bacteria. Make sure you have a variety of organic wholefoods including grains, beans, fresh fruits and vegetables, nuts and seeds. It is vital to have a balanced macrobiotic/wholefood vegan diet with a variety of ingredients. Bill and I call our approach MACROVegan and it’s our daily mantra to the world.

Today many foods are highly processed and loaded with sugar. These additive rich foods will actually weaken the immune system as will the animal foods, especially dairy which I have already written about. All the foods in my video link here are top notch for building a robust immune system.

Stay Strong

Excessive amounts of raw fruits and juices have a weakening effect on the immune system and should be eaten in moderation and only in hot weather, if at all. It is best to eat the whole fruit. 

Add fermented foods such as good-quality miso soup to your diet. A cup every day is what we enjoy.  Adding good bacteria to your intestines helps build up your natural defences. A small amount of good-quality pickles (1-2 tablespoons) to each meal is another way of adding good bacteria to your intestinal flora.

The greatest concentration of cells related to our immune system is in our small intestines. The healthy bacteria from fermented foods interact with the cells in our intestines in a way that has been shown to activate our immune system.

Enjoy sweet tasting vegetables such as squash, carrots, cabbage, parsnips and onions. Lightly cooked leafy greens like are also extremely beneficial and we enjoy them three times a day. Sea vegetables also provide important minerals and help to strengthen the immune system.

What Else Can You Do?

There are a number of factors that contribute to the health of your gut microbiome, including your environment, the amount of exercise and sleep you get, and of course, stress. But the number one factor that determines what microbes live in your gut (and which ones die off) is your diet.

As I teach all and sundry… food makes the blood, blood makes the cells, cells make the tissue, tissue makes the organs and here we be….

Getting out into the fresh air can stimulate the immune system cells in lungs and help make our immune system more active. Deep breathing can help as this will also bring more oxygen to our blood.  Relaxing exercise will help blood and lymph circulation, making it easier for our immune system to operate and get rid of unwanted bacteria or viruses.

When your desire to change your life to one of health and longevity is strong enough anything is possible and wonders come about at great speed. Without absolute faith and belief in what you are doing you would get nowhere.
This is the art of living, the art of manifestation.  - Hydrate, eat plants, exercise, get some sun,

Stay well, take care and go cook some grains and beans –  every day should be a day we all Go Vegan

In good health