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Protein – Our modern day obsession – “Where do you get your protein?”

It is funny and I should now be very rich.  Why – because when I tell people that I eat a plant-based diet, the first question I get is, “so where do you get your protein”?

 

As i say, I’d be very rich if I asked everyone who asks me that for £1.

 

Why do I find it funny?  Well for so many years of my life, I dieted.  I even lost 100lbs on LighterLife (which I put back on).  At no point did anyone ever say: “oh where will you get your fats from”, nor showed any concern for my often extremely bad food choices.  No-one ever questioned me when I was scoffing tons of unhealthy food down like a vacuum cleaner on steroids, despite having a history of heart disease in my family.

But now I eat a plant based diet, I get asked this a lot.

So here is an experiment with a sample of 1 – Ok, so not the most valid or scientific of experiments, but let me explain.  I have been eating a Plantalicious diet for over a year and have never experienced any of the symptoms of protein deficiency.

 

Here is an article that I found on the wonderful site – http://www.nomeatathlete.com/where-vegetarians-get-protein/ and is reproduced here with their kind permission.

 

First, my standard answer to the question, Where do you get your protein?:

You don’t need as much protein as most people think, and it’s easy to get what you do need from beans, nuts, seeds, grains, soy, and even greens.

So how much protein do you really need?

Not as much as people would have you believe. Somehow, everyone got the idea that we need exorbitant amounts of protein, way more than is even recommended. I know, it’s fun to blame government agencies and cry conspiracy, but if you actually look at the recommendations, they’re not that high at all.

For example, the U.S. recommended daily allowance of protein is .8 grams per kilogram of bodyweight (.36 grams per pound) for the general population.

Athletes need more than that, mostly due to greater tissue-repair needs. But how much more protein do we need as athletes?

Several sources I looked at cited a study which concluded that endurance athletes benefit most from 1.2 to 1.4 daily grams per kilogram of bodyweight, while strength athletes do best with 1.4 to 1.8 grams per kilogram. In pounds, that’s .54 to .63 grams per pound for endurance athletes, .63 to .81 grams per pound for strength athletes.

A simple example

Let’s take a typical No Meat Athlete reader and see what this means for her, let’s a say a 140-pound runner. We’ll split the daily protein range for endurance athletes in the middle and aim for .59 grams of protein per pound of bodyweight:

140 pounds * .59 grams/pound = 83 grams of protein per day

Keep in mind that’s for a 140-pound endurance athlete, so you’ll need to plug in your own weight and, if you do a strength sport, use a different protein figure.

But really, only 83 grams?

All of this protein fuss — the incessant inquisition about where we get protein — is over 83 grams per day, even after adjusting for being an athlete? (And if our 140-pound woman weren’t an athlete, she’d need only 50 grams to hit the RDA number!)

What the pros say

Before we move onto good vegan and vegetarian protein sources for getting this amount, let’s take a look at what some well-known and credentialed vegans say about protein.

  • In the documentary Forks Over Knives, China Study author Dr. T. Colin Campbell says that you need 8 to 10 percent of your calories to come from protein. (Keep in mind he’s not necessarily talking about athletes.)
  • Vegan Ironman Brendan Brazier, in his appearance on No Meat Athlete radio (which is coming back soon, by the way!), says he eats about 15 percent protein when training for short events, and close to 20 percent protein during periods of heavy training (several hours per day) for long endurance events.
  • Tim Ferriss writes in The 4-Hour Body that ultrarunner Scott Jurek gets 15 to 20 percent of his calories from protein.
  • Matt Ruscigno, in the post he wrote for No Meat Athlete about vegetarian protein, says he recommends that his athlete clients get 10 to 15 percent of their calories from protein.

Notice that everybody expresses things in percentages rather than grams. How does our 83 grams of protein, for a 140-pound female endurance athlete stack up in terms of percentage of total calories?

Well, the first thing to note is that a gram of protein contains four calories. (Yay for paying attention in health class!) So:

83 grams * 4 calories/gram = 332 calories of protein

We’ll need to divide this figure by total daily calories to get the percentage we’re after. I plugged my imaginary friend’s stats (5’3″, 140 lbs, female, very active) into this basal metabolic rate calculator to approximate her total daily calories at 2375. Drumroll, please …

322 calories of protein / 2375 total calories = 13.6% of calories from protein

Not far off from the 15 percent that most of our experts mentioned! Based on all of this, aiming to get 15 percent of your calories from protein seems like a pretty good rule of thumb.

(And by the way, I find using percentages to be a much easier way to evaluate a food’s protein content than grams. See a post I wrote about using protein percentages.)

Where do vegetarians get their protein?

There’s no shortage of lists of high-protein vegan foods floating around. As you might expect, they’re topped by soy products (tempeh is much higher in protein than tofu), seitan, and legumes.

My personal favorite vegan foods for protein, in rough, descending order of how often I eat them, are:

  • Lentils (red are my favorites), 18 grams of protein per cup
  • Chickpeas, 12 grams/cup
  • Tempeh (locally made in Asheville!), 41 grams per cup
  • Black beans, 15 grams per cup
  • Nuts and nut butters (I eat a good mix, usually without peanuts), varied
  • Tofu, 11 grams per 4 ounces
  • Quinoa, 9 grams per cup
  • Other legumes, varied
  • Grains, varied

These protein content numbers come from the Vegetarian Resource Group’s excellent article on vegetarian protein.

I also add a protein supplement to my smoothie each morning, which gets me about 20 grams to start the day, before you consider the protein from flaxseed, pumpkin seeds, chia seeds, and almond butter that I also throw in there. I like the Vega Sport protein blend of hemp, rice, and pea, but often to save money I use this one, which also includes protein from chia seeds. (These links are both affiliate links, meaning No Meat Athlete earns a small commission if you use them to buy anything).

Don’t ignore amino acids!

All protein is not created equally. Protein is made up of amino acids, and there are certain ones, called “essential,” which your body cannot produce on its own and must get through food.

As long as you’re eating a wide variety of whole foods — a good practice to follow for many reasons — you’re probably getting a nice mix of amino acids. One, though, that’s particularly tough for vegetarians to get, is lysine, as explained in this article on protein from Vegan Health.

Only a few vegan foods contain lysine in large amounts, but fortunately, they’re staples in many of our diets: tempeh, tofu, and legumes. If you don’t eat beans or soy, because of allergies or some other reason, you’ll need to pay special attention to lysine, and it might be worth considering an amino acid supplement.

See an old No Meat Athlete article for a breakdown of which foods contain which amino acids.

My easy way to get enough protein every day

As it turns out, I weigh around 140 pounds, so the 83 grams of protein mentioned above is right about what I aim for. (I’m fairly certain I’m not female, but sex only entered the conversation when we were estimating total calories.)

So how do I get my 83 grams of protein per day?

My approach to getting enough protein is very simple:

Make sure you include a decent protein source, even if just a little bit, in every meal or snack.

Mainly, this just keeps you mindful and prevents you from slipping into junk-food-vegan, carbohydrate-only mode. It’s as easy as adding nuts or beans to your salad, protein powder to your smoothiealmond butter on your bagel, or beans to your pasta dish (actually not an inauthentic thing to do in Italy). For snacks, eat a handful of nuts, spread some sunflower butter on your apple, make roasted chickpeas, dip a pita in some hummus … all of these add just a little bit of protein, but if you eat two or three snacks a day, it adds up.

So the next time someone asks …

You won’t have to tell them it’s complicated, or argue to no avail that broccoli would be a good protein source if only you could eat five pounds of it in a sitting. Instead, you can just explain that we don’t need all that much protein, and it’s easy to get what we do need from a half dozen, common foods, eaten just a little bit at a time throughout the day.

No big deal.

– See more at: http://www.nomeatathlete.com/where-vegetarians-get-protein/#sthash.pmyeIT4h.dpuf

 

Drat – now I have published this, I doubt that I shall be able to ask for a £, although I bet people still ask!

 

What do you think?  Do you have concerns about your protein intake?

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Have you visited the Plantalicious Shop? It is open all hours! Come on in and take a look…

Do you love shopping?

I do!  I’m always up for a bit of retail therapy.

One of the things when I first started eating Plantalicious was that I did not have a lot of resources.  Recipes, books that explained the benefits of a plant-based lifestyle etc., Over the weeks, and months I have discovered lots of great resources: DVD’s, books, cookery books as well as ingredients and equipment.  Very often friends and followers would ask me for advice on this and that or what book to buy as a gift, or what blender I use.

So…I created the Plantalicious Shop – It contains many of the books and resources that I have used as well as links to more unusual ingredients that you may not be able to get on your high street.  My shop only stocks and sells things that I have either used and want to share with you or things that I recommend.  In fact, I think I own all of the items listed.  I also provide some information too to help you in your choices and to explain why I use the item.  The shop sells the items via an “Amazon Affiliate” relationship so your items are sent from Amazon and I get a small percentage which goes towards running Plantalicious and you pay the same as if you had bought the items on Amazon directly. The transaction is safe and secure just as any Amazon purchase.

A few items that I would like to highlight are:

  • ReThink Food – I recently did a review of this wonderful book that empowers you to take control of your health destiny- see here
  • The Prevent and Reverse Heart Disease Cookbook – The Esselstyn’s are an amazing family.  Following on from the work of Dr Esselstyn his wife Ann Crile Esselstyn and daughter Jane have recently published this book.  The book answers the question of “how do i…Prevent and Reverse Heart Disease?” – the answer is simple, you cook and eat these Plantalicious recipes.
  • The Happy Pear Cookbook – The Flynn brothers cookbook from their wonderful shop and restaurant in Greystones in Ireland.  Not all the recipes are Plantalicious but their food is so good and they just make vegetables and fruit sing.  They also run a brilliant course – The Happy Heart to reduce cholesterol.  Buy the book and take the first step towards managing your health, reducing your cholesterol and enjoy delicious food at the same time.
  • If I had a £ for every time I am asked about blenders, I would be a wealthy man – This is the mother of all blenders – it is not cheap, but it is the best investment you will every make for your kitchen and your health – Its a Vitamix
  • Finally, the book that started me on this amazing journey to health – The China Study, by T. Colin Campbell – If you have not read it – now is the time.  It will change your life, as it did mine.

So next time you need some Plantalicious support or inspiration or are in the market for a blender, head over to the Plantalicious shop and bag yourself a bargain that is not only good for your wallet but also for your health.

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Book Review – Rethink Food, by Shushana Castle and Amy-Lee Goodman

So many people trivialise diet and the link between what we eat and our health.  Friends, colleagues, personal trainers, that chap down the pub even Dr’s and specialists deny that there is a link between our well-being and what we stuff down our throats every day to feed ourselves.

 

Well, now there is a book that helps you fight back with the assistance of over 100 Doctors – real qualified Dr’s not quacks or people with an axe to grind, plus a bunch of elite althletes and 8 world renowned nutritionists. This small global army provide evidence based arguements for how a plant-based diet can not only prevent but reverse a range of chronic diseases.

 

The book uses a format whereby each one of contributors provides an article or small chapter on their personal perspective.  Some reviewers do not like this format as it does lead to some repetition, but in my opinion, they are missing the point as the repetition is there to drive home the message of the book that a plant-based way of eating not only deals with the symptoms of many chronic diseases but actually the causes.  This is something that traditional medicine fails to do every day for many millions of people while the pharmaceutical industry’s profits grow in proportion to the obesity epidemic that we are seeing in so many developed countries around the world.

 

The material in this book debunks many of the myths around nutrition and health as well as the down right lies and falsehoods that have been propagated by the meat and dairy industry over the years.  Think about – “Milk for strong bones” or should that be “Milk for osteoporosis”; “Meat the ultimate and only protein source” or should that be “we need much less protein and can get all we need from a plant-based diet”.

 

Critics will say that the book does not provide any counter arguements to it’s viewpoint.  Again, I think that is the point of this book.  There is so much conflicting and confusing information about the link between the food we eat and our health.  This book brings together so many who have come to their conclusions through scientific research as well as personal experience to present a cohesive and compelling collection of evidence that is (almost) impossible to refute.  I’m not suggesting for a moment that scientific research should stop and that we are at some kind of nutritional nirvana but this book proves for once and for all that there is a growing and significant body of evidence of the positive effects of adopting a plant-based diet.

 

I started reading it with a casual attitude and found that I could not put it down as expert after expert laid out their perspective and personal experience before me.  It is written in a most approachable style and language such that you do not need any kind of specialist knowledge to understand what is being said.  In fact it is suitable for anyone.

 

I have one small niggle that the Kindle version does have a somewhat confusing layout, which needs improving and can be a little confusing at first as some paragraphs are broken around others.  I have encountered this in other kindle books so it is not unique to Rethink Food, but if it were addressed it would make it a easier to read and improve the flow.

 

This book is one that I shall buy and give as gifts to anyone who is either interested in or sceptical about the efficacy of plant-based nutrition and how it can help to improve human health, prevent and reverse many chronic diseases faced by society today.

I urge you to read this and to buy it for those you love and care about as this book proves for once and for all that a small change in your diet at any age can have a significantly positive effect on your health and well-being.

 

By the way – and surprise, surprise, you can buy this book in the Plantalicious Shop for the same price as on Amazon.  Click here…http://www.plantalicious.com/shop/

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Get the Plantalicious 3 Day Challenge e-Book for free (save £6.99)

If you have not heard already, I have produced an e-book that is a handy guide as a starter for those new to, or curious about a plant-based diet.  Maybe you just want to reduce your meat intake by one or two meals a week, or you just do not know what to buy to get started.  Well now you do.  Download a copy of my e-book!

 

You can also refer friends to the download site if they are interested to know more about a plant-based diet.  The book contains recipes for 3 days including breakfasts, lunches and dinners as well as snacks and some basics.  It also has a shopping list so you know what to stock up with to make the recipes.

 

To download the e-book just visit this page of my site – http://www.plantalicious.com/buy-the-plantalicious-ebook/   to save yourself the cost of £6.99, simply sign up for the Plantalicious Newsletter and “hey presto” you will then be able to download the e-book for free.  How about that for plant-based magic?

 

If you are already a news letter subscriber, please just email me – Barry@Plantalicious.com and I will send you the e-book by email.

 

Please let me have any comments and feedback on the book.  What you liked, what could be improved and what you’d like to see more of.  You can comment here on www.plantalicious.com of ping me an email.  I’d also love to hear how people get on with the 3 day Plantalicious Challenge – how did you feel?  How did you find the recipes?  Did you miss anything?

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“That is not what I ordered” – Getting Plant-Based food in restaurants

I’ve been meaning to write this article for quite some time.
The longer I leave it, the more information and more disappointment, I have to share. It is not difficult, I do not eat meat, fish, or dairy.  in other words anything that has a face or mother. When I eat out, which I do quite often, I make this perfectly clear and ask very politely for either something on the menu that suits my dietary choices or for a small modification to a dish in order that it works me.

Increasingly, I found that this seems to be too much to ask in many situations. I don’t know why, but certain organisations seem to make very heavy weather of providing me with the food that I’m looking for. Here’s some recent examples:

ITSU (http://www.itsu.com/) -the well-known food chain in the UK. It promotes itself using the tagline “eat beautiful” with pictures of lithe half naked bodies and also through their sponsorship of England Beach volleyball tour 2014-2017. Despite this, they seem unable to provide clear training to their staff and clear labelling on a number of their products. Mr G and I have bought this to their attention and to be fair they are doing something about it. However, be really careful as the miso soup that is used in some of the noodle pots has fish in it, so be sure to ask a vegetable miso.  There is even fish seasoning in their rice sidedish. This is a bit disappointing for a company with the tagline eat beautiful!
Some time ago, I suggested that they change the rice used in the hip and healthy salad to brown rice rather than using white rice. I was told, at the time, that they would use the existing supply of rice and then look to replace it with brown rice. I think that was about 2 years ago.  When I bought one of the salads last week, it still contained white rice. It does seem as if my suggestion had fallen on deaf ears.
The next company that seems to ignore my requests is EAT http://www.eat.co.uk/index.php). Again it’s a chain, and provides some really appealing products to its customers. Eat’s tagline is “the real food company”. So it may be, but what I want is the food as promised on the pot. I was at Paddington station some weeks ago, when I ordered one of their vegetarian dumpling and noodle pots. Imagine my surprise and disgust,  when eating the 1st dumpling, I discovered that rather than the tofu that I’ve been expecting, that it was actually chicken. I went back to the counter and reported this and was greeted with a mixture of derision and incredulity. It was implied that I must be wrong and that the contents must be vegetarian. I explained that I have very good taste buds and I can tell the difference between tofu and chicken. After some remonstrations, I was eventually assured that the offending pot would be sent back to head office for analysis, and the other pots would be removed from sale and that I would be hearing from them.
I did hear from them, however in the letter to me, I was basically called a liar. The company outlined its totally infallible processes to ensure that it was quite impossible for me to have eaten a chicken dumpling when I purchased a tofu/vegetarian one. I obviously must be an idiot and have no sense of taste whatsoever. I persisted in following this up, only to be told that the offending item had been destroyed, (rather conveniently), rather than being sent back to head office for analysis, as I had been promised. This dialogue took place over the last 3 to 4 months. All I wanted, was an apology, and an admission that they are fallible and the mistakes can happen. This seemed all too difficult for the “real food company” who are obviously infallible and frankly think their customers are idiots, liars, or both, as in my case. After several exchanges of emails, I did get a rather tepid apology although it came in a letter that was headed “without prejudice” as they were obviously concerned that I was planning to sue for some kind of compensation.
I can understand chain organisations such as itsu and Eat, who produce food in vast quantities for their outlets potentially making mistakes.  What astounded me was to visit one of my favourite Indian restaurants in London and to order a vegetable masala only to discover that what been cooked and served was (you’ve guessed it…) a chicken dish. I find this really irritating that people don’t bother to check thoroughly what has been ordered. Fortunately, I don’t have some kind of terrible allergy to meat that would result in anaphylactic shock.  Regardless, the same care should be taken when taking an order from somebody who is vegetarian or vegan, as it would if they were allergic to nuts or gluten, which can have very serious implications indeed.
It’s not just getting the order wrong or making mistake with the food sometimes, as I found out a week ago, you can order something that you think is going to be healthy and suitable only to be disappointed by what is put in front of you.  I was at a restaurant with some colleagues in Swindon – The Weighbridge Brewhouse, (http://www.weighbridgebrewhouse.co.uk/). It’s place I’ve been too many times before and have always really enjoyed the ambience and the food. I ordered a vegetarian dish from the menu and asked that the goats cheese that was an ingredient listed should be removed. I was really looking forward to a beautiful medley of sauteed mushrooms and slices of Jerusalem artichoke with a plum tomato sauce. Imagine my disappointment to be faced with a plate that was swimming in approximately a quarter of an inch of fat, mushrooms that had absolutely no flavour and a sauce that had split so badly and resembled a masala sauce rather than anything to do with the tomato and again, very high in fat. Whilst I appreciate that I hadn’t asked for “no fat” the ingredients didn’t list “half a pound of butter and a cup of olive oil” as two of the ingredients, it simply said that the vegetables would be sauteed. I ate some of the dish, as I was hungry and rather than make a fuss at the time, as I was with some colleagues and rather pressed for time, I called and gave my feedback in the evening.  It was cordially received, but no one bothered to take my email or phone number to follow up which seemed to indicate to me that they did not really give a damn. That was a shame and bad staff training as I am loathed to go back to somewhere that doesn’t really care about it’s customers.
It massively disappoints me that organisations such as those listed above cannot simply provide food for all of their diners as requested.
What’s been your experience? Please feel free to sharing comments on the community.
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Heart Attack Proof – The work of Dr Esselstyn – Guest Posts from Carol Hagans

Carol Hagans and I met on Twitter.

She is going to spend today observing Dr Esselstyn  – see http://www.heartattackproof.com/ – working with a new group of patients.

For those who do not know Dr Esselstyn and his pioneering work – Please click on the link above or buy his book or check out videos of him on You Tube etc.,  Such as this one – http://www.youtube.com/watch?v=nPeLgcyJ2Y8

If you know anyone who is either suffering from heart disease or who is at risk – then share this with them – You would be doing them a favour!

Dr Esselstyn is one of my personal “Food Heroes” who has shown us that we can take personal responsibility for our health through our dietary choices and change our health destiny.

I asked Carol is she would be willing to her experiences of her day at the Cleveland Clinic  with us here on Plantalicious.

Here is her first post –

It’s almost time to drive to Lyndhurst Campus of Cleveland Clinic to learn from Dr. Esselstyn. More soon!

I’m just as excited as she is – I only wish I could be there too, but I hope that through Carol we will get a sense of how Dr Esselstyn works with his patients to help them Prevent & Reverse Heart Disease.

 

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A-Z of Plantalicious ingredients  D is for Dates

I can recall my parents always having dates in the house around Christmas.  As a child I could never see the appeal of these sticky blobs, and would avoid them.  As I got older, I have realised that the dried dates of my childhood were not really the best incarnation of this most ancient and nobel of fruits.  In fact, Dates are one of the oldest cultivated fruits – it’s thought that they were a staple part of the Babylonian diet 8,000 years ago. Grown in North Africa and Israel, there are several varieties, but only a handful are exported to Britain.

Colours range from honey yellow, red to brown, the last of which is the most common.

Available fresh or dried, they’re very sweet, with a rich, deep flavour and a lush, slightly chewy texture. My favourite is the  mahogany brown Medjool variety which is the sweetest, and tastes a little like toffee.

Given that they are sweet and sticky, the key question is are they good or bad for your health?  Dates are high in sugar, with 60-80% of their calories from sugars.  In addition to all that sugar, dates are high in fibre and in a particular kind of soluble fibre that helps keep you regular – known as beta-D-glucan. In addition to its usual function as a soluble fiber, beta-D-glucan can also absorb and hold water, giving it the ability to add bulk and softness to stools — a quality predominantly associated with insoluble fiber.

Dates are one of the best sources of Potassium which helps regulate blood pH, is required to maintain intracellular fluid balance and is used to convert glucose into usable energy. Potassium also maintains intracellular fluid balance and is involved in hormone secretion, muscle contraction and nerve transmission. Low potassium levels are linked to high blood pressure. Medjool dates are higher in potassium than oranges, bananas and spinach, providing 20 percent of the nutrient’s daily value per 3.5-ounce serving.

Dates help your body to absorb iron as they are high in copper which is an essential trace mineral that helps your body both absorb and use iron to form red blood cells. It’s needed to maintain healthy nerves and is also an important component of several of the enzymes that facilitate the production of energy. Copper is used to form collagen, a fundamental component of skin, bone, cartilage and connective tissue. It’s also a critical element of an important antioxidant known as superoxide dismutase, which is manufactured by the body to prevent damage to cells caused by free radicals.

Additionally dates contain significant amounts of several other essential nutrients, including: manganese, magnesium and vitamin B-6 as well as: niacin. pantothenic acid, calcium and phosphorus and some iron. Dates also provide lesser amounts of folate, zinc, thiamine, riboflavin and vitamin K. A 2009 study published in the “Journal of Agriculture and Food Chemistry” found Medjool dates to be high in antioxidant phenols. According to the study, these compounds may help reduce high blood triglyceride levels.

Here is Dr Michael Greger’s take on Dates – http://nutritionfacts.org/video/are-dates-good-for-you/

A quick tip/recipe – I make a date syrup by blending dates with warm water in my vitamix and blitzing until smooth.  I let it down with more water and store in a jar.  It is great to use in desserts, to top lattes/mochas and to use over fruit and iced desserts.

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What if I said that you could reduce your cholesterol by 20% in 4 weeks for €99 or your money back? Too good to be true?

Lots of people that I know and love are on Cholesterol lowering medication or are concerned about their heart health in terms of their cholesterol level. I have always been on the borderline of high cholesterol and with a family history of heart disease, that is why I chose to change to a plat-strong diet.

Current UK medical guidance suggests that we should aim to have our total cholesterol under 5, LDL below 3 and HDL above 1.

So would you rather achieve that with a drug with all the potential side-effects or by modifying your diet?

I recently discovered a website that offers a plant-based nutrition course, specifically aimed at lowering cholesterol.

Please take a look at this course. It is €99 for 4 weeks and has a 100% no-risk money back guarantee. Let me know if you decide to go ahead and do it.

The course in on-line so it is easy to do.

The two brothers are both chefs and are passionate about how you can change your health destiny, and have a lot of satisfied customers, just watch the testimonials. I have no financial or business affiliation with these chaps, in fact I do not know them. This just looks like a great course and I thought that I would share it so you can share it with anyone you know who you think might benefit.

I have taken a good look at what they are offering. The course has sound science behind it and is endorsed by 2 of the main people in this field, Biochemist Dr T. Colin Campbell, who is Professor Emeritus at Cornell University and author of the China Study and Whole; and Dr Caldwell B. Esselstyn, the author of Prevent and Reverse Heart Disease and the man behind Bill Clinton’s move to a Plant-Based diet.

Take a look.

The details are here: http://www.happyheartcourse.com/

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Interview with T.Colin Campbell

This is an interview with T.Colin Campbell by a commercial Irish Radio station. Perhaps not the best interview but it covers some interesting ground especially regarding the difference between the vegan diet and a wholefood plant-based diet.

Play Audio Clip

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Plant-Based Cookery Demonstration – August 17th

Demo Title: “A day living a plant-based lifestyle”

Summary: This event is a demonstration, where a number of dishes will be showcased illustrating a day of dishes, from breakfast, lunch and dinner to snacks and the basics. It will also showcase some techniques, such as how to sauté vegetables without oil.

Date: Saturday 17th August 2013

Times: 10-30-2.30pm plus lunch. Please arrive from 10am (for coffee/tea)

Location: 65, Bishopsthorpe Road, Sydenham. SE26 4PA

Cost: £25 per person (£15 for the event/food and a £10 donation to charity)

Attendees: There is a limit of 6 attendees at this event

Frequently Asked Questions:

How do I book? Please send me an email to Bhoneycombe@Gmail.com with the subject of “Plantalicious – Booking for August 17th” with your name, address, phone number and how many places you are booking. I will then send you a confirmation.

What should I bring? A hunger for food and knowledge! You can bring a note-pad and pen, although you will get copies of all of the recipes either on the day or emailed to you.

Will there be food to eat and drinks? Yes – we will have a light breakfast at the start of the session and then we will have lunch together at the end of the demonstration. There will be plenty of teas, coffee and water available throughout.

What will I be expected to do? Just enjoy the time – my goal is for you to go home armed with the confidence to cook more plant-based meals that will help you to lose weight and improve your health. Please ask lots of questions and be prepared to stir and taste things!

How do I find you? Here’s a map – https://maps.google.co.uk/maps?q=65+Bishopsthorpe+Road,+London&hl=en&sll=51.528642,-0.101599&sspn=0.604029,1.783905&oq=65,+bishopsthorpe+&hnear=65+Bishopsthorpe+Rd,+London+SE26+4PA,+United+Kingdom&t=m&z=16

What’s the nearest station? Sydenham is the nearest, an 8 min walk. There is also Lower Sydenham and the house is on the 75 bus route from Lewisham to East Croydon. Penge East is also close and you can take the 75 towards Lewisham and get off at Burghill Road, (the stop is next to my house).

Is there parking? There are no parking restrictions on Bishopsthorpe Road but please be aware of my neighbours. You can also park on Mayow Road.

Who is the host? My name is Barry Honeycombe, I have been a life-long yo-yo dieter and have recently been studying plant-based nutrition and gained a certificate from E-Cornell University. I love food and now blog about my plant-based food and recipes and my “personal journey” (gosh that sounds American – sorry). I am not an “expert”, merely an enthusiastic amateur who is happy to share what I know and have learned.

Can you give me advice on my medical conditions? I do not have any medical training and therefore cannot give any advice. I can of course share my experience. I am new to this and I am learning all the time, I hope to learn from you too! If you have questions and queries, the best that I can do is to point you toward sources of materials and experts where you can acquire additional information that might be helpful.

What if I have food allergies? Please let me know at the time of booking if you have any food allergies or intolerances. We will not be using any meat, fish, diary etc., Please be aware that we will be using nuts.

Will you use everyday ingredients? I obviously do not know what you have in your cupboards at home! Most of what I use will be standard ingredients, although some might be unfamiliar such as tofu and nutritional yeast, some might be downright strange sounding such as vital wheat gluten and agar-agar. I will explain any I use and where you can obtain them.

Will you use any specialist equipment? I will be using common kitchen equipment, which most people have. I do have one piece of specialised equipment that I use a lot and will certainly use in the demonstrations. It’s a very high-powered blender – A VitaMix. I use it a great deal and I will always explain how you can use a standard blender or a food processor instead. My VitaMix is the one thing that I would save if my house was flooded, probably ahead of my partner – I love it that much! (Only kidding).

What is a plant-based lifestyle? For me a plant-based lifestyle is first and foremost not a diet. This is a way of life that I have chosen for health reasons. I am not restricting myself to a certain number of points, green days, red spots or calories. I am aiming to simply eat more plant-based foods. My personal aim is 98% but this is an individual choice. So what constitutes a plant-based lifestyle? Firstly starches, (potatoes, rice, corn, grains and legumes), then vegetables, fruits, nuts and seeds. I choose not to eat anything with a face or a mother – ie., Meat, Fish, Dairy or derived products from these sources. I also do not use any added fats and eat wholegrains/wholefoods where possible. I am not a vegan and there are some significant differences between the two – see this article for details: http://happyherbivore.com/2013/07/what-is-plant-based-diet-difference-from-vegan/

Why are you charging? To cover the cost of the food for the day and my time. I’m not looking to make my fortune from this. My goal is to share my passion and to learn from the experience.

What’s with the donation to charity? I thought that it would be a nice gesture to donate part of the money to a charity and as I am not a “pro” at these demonstrations, in fact, this is my first and you are my guinea pigs! I’m also trying to make the point that this lifestyle can be done on a budget and so the money will be donated to the Lewisham Borough Food Bank.

What happens if I cannot make it on the day? Things can happen, I understand that, but unless you cancel 48 hours in advance, I have to insist that you pay as I will have purchased the food for the day and it will be too late to fill your place with someone else.

If you’ve done this, how come you are still fat? I have only been plant-based for about 14 weeks and anyway this is a journey not a “silver bullet”. I have lost about 28lbs over my time doing this and my primary reason is for my health and the weight loss is kind of a bonus that goes hand-in-hand with the improved health.

What’s with the video camera? I may have some or all of the session videoed. This is partly for my own interest to see how it went and to see it from your perspective. I may also use some of the footage on my blog.

How and when do I pay you? You can either pay me (£25) before the date using my pay pal account. My email for my paypal account is bhoneycombe@gmail.com (You will need a paypal account yourself to do this) or you can pay me cash on the day. I would rather not accept cheques and cannot accept credit card payments.

I have other questions…. Then please ping me an email at bhoneycombe@gmail.com or leave a comment below.

See you on the 17th of August from 10am onwards!

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