Power Plants

Portugal’s Low-Carbon Diet Initiative Explained [Blog #33]

January 20, 2025 · Leave a comment ·

Portugal’s revised National Energy and Climate Plan (NECP 2030) includes a groundbreaking initiative to promote a “low-carbon diet,” focusing on reducing animal protein consumption and encouraging plant-based protein alternatives. Here are some key elements:

National Strategy for Plant-Based Protein: The plan calls for a dedicated national strategy to promote plant-based protein consumption. This strategy will involve:

Research and Development: Investing in research and development of plant-based protein sources, including legumes, pulses, and alternative protein technologies.
Promotion and Education: Implementing public awareness campaigns to educate the public about plant-based diets’ environmental and health benefits.
Supporting Plant-Based Food Production: Encouraging the growth of domestic plant protein production to reduce reliance on imports.
Expanded Plant-Based Meal Options: The plan emphasizes the need to expand the availability of plant-based meal options in public canteens, schools, hospitals, and other public institutions.
Reduced Meat Consumption: While the plan doesn’t explicitly call for reducing meat consumption, the focus on plant-based protein consumption implicitly suggests a shift towards a more plant-centric diet.

Anticipated Impacts:

Reduced Greenhouse Gas Emissions: Shifting towards a more plant-based diet can significantly reduce greenhouse gas emissions from agriculture, a major contributor to climate change.
Improved Public Health: A plant-based diet can offer numerous health benefits, including reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.
Increased Food Security: Promoting the production of plant-based proteins can enhance food security and reduce reliance on imported animal feed.

Portugal’s inclusion of a plant-based protein strategy in its national climate plan sets an important precedent and could inspire other countries to adopt similar measures to address the environmental and health impacts of their food systems.

Why did Portugal take such a dramatic step? and why did it focus on the national food system?

Portugal’s revised climate plan focuses on the food system for several key reasons:

Significant Environmental Impact of Animal Agriculture:
- Greenhouse Gas Emissions: Animal agriculture is a major contributor to greenhouse gas emissions, particularly methane from livestock.
- Deforestation: Clearing land for animal feed and grazing contributes to deforestation and biodiversity loss.
- Water Pollution: Animal waste can contaminate water sources and contribute to environmental degradation.
Addressing a Major Source of Emissions: By focusing on dietary shifts, Portugal aims to address a significant source of greenhouse gas emissions within its borders.
Promoting Public Health: Shifting towards a more plant-based diet can offer numerous health benefits, such as reducing the risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers.
Food Security: Promoting plant-based protein production can enhance food security and reduce reliance on imported animal feed.
Global Leadership: By incorporating a plant-based protein strategy into its national climate plan, Portugal is demonstrating global leadership in addressing the environmental and social impacts of the food system.

In essence, Portugal’s decision to focus on its food system in its revised climate plan reflects a growing understanding of the interconnectedness of food systems, climate change, and human health.

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Oxford University Study – Peter Scarborough [Blog #32]

December 5, 2024 · Leave a comment ·

The Oxford University Study: Insights from Peter Scarborough on Diet and Public Health

The connections between diet, health, and environmental sustainability have gained significant attention in academic research and public discussions in recent years. One notable study leading this dialogue is the work conducted by Professor Peter Scarborough and his team at the University of Oxford. This research has not only deepened our understanding of the repercussions of dietary choices on public health but has also illuminated the broader implications for environmental sustainability.

Background of the Study

Peter Scarborough is a prominent researcher known for his public health and epidemiology contributions. The Oxford University study he led primarily aimed to assess the health impacts of various dietary patterns, especially focusing on the consumption of red and processed meats, fruits, and vegetables and the implications of these diets on the prevalence of chronic diseases such as heart disease, diabetes, and certain types of cancer.

The study utilized comprehensive data drawn from various cohorts and national health databases to establish correlations between diet and health outcomes. It aimed to provide evidence-based insights that could inform public health policies and dietary guidelines.

Key Findings

The findings of the Oxford study underscored several critical points:

Health Risks Associated with Meat Consumption: One of the study’s significant conclusions was that higher consumption of red and processed meats is linked to an increased risk of developing chronic illnesses. The research indicated that substituting these meats with plant-based alternatives could reduce health risks and promote better long-term health outcomes.

Benefits of Plant-Based Diets: Scarborough’s research highlighted the positive health impacts of diets rich in fruits, vegetables, whole grains, and legumes. These diets not only support weight management and reduce disease risk but also promote overall well-being. The evidence suggests that a shift toward plant-based eating could significantly improve health markers across populations.

Environmental Sustainability: Beyond health, the study posited that dietary patterns have considerable implications for environmental sustainability. The production of plant-based foods generally results in lower greenhouse gas emissions compared to animal agriculture. By advocating for plant-rich diets, the study argued for a dual benefit: improved public health and reduced environmental impact.

Public Policy Implications: The researchers called for policymakers to consider the health and environmental implications of dietary guidelines. With chronic diseases posing a significant burden on healthcare systems, transitioning populations toward healthier, plant-based diets could alleviate some of this pressure while also contributing to global sustainability goals.

Implications for Public Health

The Oxford University study spearheaded by Peter Scarborough has profound implications for public health. With the growing prevalence of diet-related diseases, there is an urgent need for interventions that encourage healthier eating habits.

Education and Awareness: There is a need for public education campaigns to raise awareness of the health risks associated with high meat consumption and the benefits of adopting a more plant-based diet. By informing individuals about the link between diet and health, communities can make more informed choices.

Policy Changes: Policymakers should integrate findings from studies like Scarborough’s into public health recommendations. This could involve revising dietary guidelines to emphasize plant-based foods and limiting the intake of red and processed meats.

Support for Sustainable Practices: The study underscores the necessity for supporting agricultural practices that favor plant-based food production. By investing in sustainable farming practices, governments can promote health while protecting the environment.

Conclusion

The Oxford University study led by Peter Scarborough contributes significantly to the discourse on diet, health, and sustainability. As individuals and societies grapple with the implications of their dietary choices, Scarborough’s research underscores the importance of shifting toward plant-based eating habits for both personal health and the well-being of the planet. By integrating these findings into public health strategies and educational initiatives, there is the potential to create healthier individuals and a more sustainable future. This research not only advances the field of nutritional epidemiology but also emphasizes the interconnection between personal health and global environmental challenges, serving as a call to action for individuals, communities, and policymakers alike.

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“Escape the Meatrix” by Stuart Waldner [Blog #30]

November 10, 2024November 10, 2024 · Leave a comment ·

“Like Neo in the Matrix, the Meatrix hooked my brain and my body on what it force-fed me since birth. Since taking the red pill and becoming plant-based, I see how I was living in a world of speciesism, brainwashed by the Meatrix and hooked on its products. I believe the Meatrix held this power over me because it is a cult I was born into and never questioned.” – Stuart Waldner

I hope that the blog inspires you to challenge your own worldview. Are you ready to take your own ‘red pill’?

Stuart Waldner’s transition to a plant-based lifestyle began in 2008 after spending two decades exploring Earth’s natural wonders and connecting with sacred sites globally. This shift was motivated by both personal health improvements and a broader understanding of the environmental and ethical impacts of dietary choices:

Health Motivation: Stuart noticed significant health benefits after adopting a plant-based diet, which likely played a substantial role in his decision to maintain this lifestyle.

Environmental Awareness: His journey also reflects a growing awareness of the statistical connections between diet and global environmental issues. This realization fueled his activism, as he aimed to inform others about how dietary choices could influence both personal health and planetary sustainability.

Lifestyle Integration: Beyond diet, Stuart incorporates his plant-based ethos into other aspects of his life. He enjoys cooking and eating plant-based foods, which suggests integrating this lifestyle into his daily routines and hobbies. Additionally, his activities like running and restoring his historic Victorian home might reflect a broader sustainability and health-conscious lifestyle.

Activism: Although he didn’t initially set out to be an activist, the insights gained from his plant-based journey have led him to advocate for this lifestyle, encouraging others to consider the implications of their food choices for their health and the environment.

Stuart’s journey highlights not just a change in diet but a holistic shift towards a more sustainable and ethical way of living, influenced by his travels, personal health, and a commitment to addressing worldwide crises through dietary choices.

“Escape the Meatrix” by Stuart Waldner, while using the Matrix analogy, focuses on the concept of escaping from what he calls the “meat matrix” or “Meatrix.” Here are some key highlights from the book, based on available web information:

Plant-Based Diet Advocacy:

The book strongly advocates for a plant-based diet. Stuart Waldner shares his personal experience and the health benefits he gained from switching to plant-based foods, arguing that meat consumption is not essential for human nutrition as commonly believed.

Health Improvement:

Waldner discusses how transitioning to a plant-based diet led to significant health improvements in his own life, presenting this as evidence against the necessity of animal products in one’s diet.

Environmental Impact:

A major theme is the environmental impact of animal agriculture. The book details how moving towards a plant-based diet can reduce one’s carbon footprint, thereby helping to mitigate climate change effects.

Challenging Conventional Views:

It challenges traditional views on nutrition, suggesting that the belief in meat as a crucial nutrient source is a conditioned response, akin to the false reality in “The Matrix.” This is aimed at breaking what Waldner perceives as a societal and industrial construct around meat consumption.

Ethical Considerations:

Ethical issues related to animal welfare are likely highlighted, encouraging a reevaluation of the moral implications of eating meat, and drawing parallels to the oppressive nature of the Matrix.

Empowerment Through Choice:

The narrative encourages readers to take the “red pill” metaphorically, to awaken to the reality of dietary choices and their broader implications on health, environment, and ethics.

Scientific Evidence:

The book is expected to be backed by research and scientific evidence supporting the health and environmental benefits of a plant-based lifestyle.

Philosophical Undertones:

Using the Matrix as a metaphor, Waldner might explore philosophical questions about reality, perception, and the choices we make in our lives, particularly how these choices are influenced by cultural and industrial matrices.

Inspiration for Change:

The overarching goal of the book is to inspire readers to make small but impactful changes in their dietary habits, suggesting that these changes can lead to significant personal and global benefits.

“Escape the Meatrix” aims not just at dietary advice but uses the Matrix analogy to discuss broader themes of consciousness, societal programming, and personal empowerment through informed choices.

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Plant-Based Powerlifter ‘Vegan Meathead’ [Blog #29]

October 27, 2024October 27, 2024 · Leave a comment ·

Let us break the stereotype that vegans don’t get enough protein! How about we introduce you to a real-life powerlifter who leads by example and has numerous victories to back it up.

Daniel Austin, better known as the “Vegan Meathead,” is a competitive powerlifter who has shattered the stereotype that veganism and strength training are incompatible. He has successfully proven that a plant-based diet can fuel building muscle and achieving impressive strength gains.

Here are some of his notable achievements:

Multiple National Titles: He has won several national powerlifting titles in the United States.
State Records: Austin has broken numerous state powerlifting records in Texas.
International Competition: He has competed internationally, including at the IPL World Championships.

Key points about Daniel Austin’s vegan journey:

Early Vegetarianism: He started as a vegetarian in 2005 and later transitioned to a fully vegan diet.

Powerlifting Success: Despite being initially skinny, Daniel has achieved significant success in powerlifting competitions, winning national titles and placing in international events.

Knowledge Sharing: He has written a book titled “The Way of the Vegan Meathead: Eating for Strength” to share his knowledge and experiences with others.

Plant-Based Diet: His diet primarily consists of whole plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. He ensures adequate protein intake through plant-based protein sources like tofu, tempeh, lentils, and beans.

Supplements: He uses protein powder and creatine to support his training and recovery.

Daniel Austin’s journey serves as an inspiration to many who are considering or already following a plant-based lifestyle. He has demonstrated that it’s possible to achieve impressive strength and athletic performance while maintaining ethical and environmental values.

For those serious about powerlifting, you want to consider Daniel’s book. Daniel Austin’s “The Way of the Vegan Meathead: Eating for Strength” offers a comprehensive guide to building muscle and strength on a plant-based diet. Here are some key insights from the book:

Myth-busting: Plant-Based Diet and Strength

Protein is Key: Austin emphasizes the importance of adequate protein intake for muscle growth and repair. He debunks the myth that plant-based diets are insufficient for strength training.
Macro Balance: He provides detailed guidance on macronutrient ratios (protein, carbohydrates, and fats) to optimize performance.
Supplement Strategy: Austin discusses the role of supplements like protein powder and creatine in supporting a vegan strength training lifestyle.

Practical Tips for Vegan Athletes

Meal Planning: The book offers practical meal planning strategies to ensure optimal nutrient intake.
Grocery Shopping: It provides tips on selecting nutrient-dense plant-based foods and reading food labels.
Cooking Techniques: Austin shares simple and delicious recipes that are both nutritious and satisfying.

The Mental Game

Mindset: The book emphasizes the importance of a positive mindset and self-belief in achieving fitness goals.
Overcoming Challenges: Austin shares personal experiences and strategies for overcoming obstacles and staying motivated.

The Bigger Picture

Ethical Considerations: The book promotes ethical veganism and highlights the environmental and animal welfare benefits of a plant-based diet.
Community and Support: Austin emphasizes the importance of finding a supportive community of like-minded individuals.

Overall, “The Way of the Vegan Meathead” is a valuable resource for anyone interested in building muscle and strength on a plant-based diet. It provides practical advice, debunks common myths, and inspires readers to achieve their fitness goals.

Whether your goal is to follow in the footsteps of Daniel and become a powerlifter or just to be physically strong, don’t let the myths about protein requirements hold you back. This blog hopefully has debunked that and inspired you to the contrary!

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Lifestyle in Alzheimer’s Prevention: Insights from Dr. Dean Ornish’s Studies [Blog #28]

October 18, 2024October 20, 2024 · Leave a comment ·

One of the diseases that scares me the most is Alzheimers (a type of Dimensia) which results in progressive memory loss and cognitive delays. We all have heard stories from friends and family who have lived through the pain of its impact. Nothing can be worse for the loved ones who are left to provide care without the familiarity of familial love and recognition.

One thing we can control is to educate ourselves on the current insights behind the causes of this disease and how to prevent it. We may not be able to guarantee escape from this disease but can make lifestyle changes that move the odds in our favor!

Dr. Dean Ornish, renowned for his pioneering work in lifestyle medicine, has significantly contributed to the discourse on preventive health, particularly in the context of chronic diseases. While Ornish is best known for his research on reversing heart disease through lifestyle changes, his approach has broader implications, including potential benefits for Alzheimer’s disease (AD) prevention. This blog explores how Ornish’s principles might apply to Alzheimer’s prevention, drawing from his broader research and the emerging field of lifestyle interventions in neurodegenerative diseases.

Dean Ornish’s Approach to Health

Dr. Ornish’s philosophy centers around the idea that lifestyle changes can not only prevent but also reverse many chronic illnesses. His program typically includes:

Diet: A low-fat, whole foods, plant-based diet.
Exercise: Moderate exercise like walking.
Stress Management: Techniques such as yoga, meditation, and breathing exercises.
Social Support: Engaging in community or group activities.

These elements are not just applied in isolation but as an integrated approach to health, suggesting that the synergy of these lifestyle factors could have profound effects on various health outcomes.

Link to Alzheimer’s Disease (AD) Prevention

One of Ornish’s key studies on Alzheimer’s prevention involved a randomized controlled trial that examined the effects of a comprehensive lifestyle program on cognitive function and brain structure. Participants in the program adopted a plant-based diet, engaged in regular moderate-intensity exercise, practiced stress management techniques, and participated in social support activities. The results of the study were promising, demonstrating that the lifestyle program was associated with improvements in cognitive function, including memory, attention, and executive function. Additionally, brain scans revealed increased gray matter volume in the hippocampus, a region of the brain critical for memory formation.

Ornish’s findings align with a growing body of evidence suggesting that lifestyle factors play a crucial role in Alzheimer’s prevention. For example, studies have shown that a Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats, may reduce the risk of AD. Regular exercise has also been linked to improved cognitive function and brain health. Moreover, managing stress and maintaining strong social connections can help mitigate the negative effects of stress on the brain and promote overall well-being.

Applying Ornish’s Principles to AD Prevention

The translation of Ornish’s heart disease reversal principles to Alzheimer’s prevention involves understanding the underlying mechanisms:

Inflammation and Oxidative Stress: Both are central in AD pathology. A plant-based diet rich in antioxidants and anti-inflammatory compounds could mitigate these risks.
Vascular Health: Maintaining healthy blood flow to the brain is crucial. Ornish’s regimen improves vascular health, which might indirectly support brain health.
Neuroplasticity: Stress reduction and mental activity could enhance neural connections, potentially delaying cognitive decline.
Genetic and Epigenetic Factors: While genetics play a role, lifestyle can influence gene expression. Ornish’s work suggests that lifestyle can modify genetic outcomes, a principle increasingly recognized in AD research.

Conclusion

While Ornish’s research provides compelling evidence for the potential benefits of lifestyle interventions in Alzheimer’s prevention, it is important to note that more studies are needed to confirm these findings. Additionally, the long-term effects of lifestyle changes on AD risk and progression remain to be fully understood. However, the growing body of evidence supporting the role of lifestyle factors in brain health suggests that adopting a healthy lifestyle may be a valuable strategy for reducing the risk of Alzheimer’s disease.

Dr. Dean Ornish’s holistic approach to health through lifestyle modification offers a blueprint that could be adapted for Alzheimer’s prevention. Integrating diet, exercise, stress management, and social connection aligns with current best practices in neurodegenerative disease prevention. This blog highlights the potential of Ornish’s methodology as a framework for exploring non-pharmacological strategies in Alzheimer’s prevention, advocating for a lifestyle-centric approach that could benefit cognitive health. As research progresses, the integration of such lifestyle interventions might become a cornerstone in the fight against Alzheimer’s, encouraging a proactive rather than reactive approach to this devastating disease.

Hopefully, this eases some of your concerns about this disease as it has done for me.

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The Science Behind Taste Changes on a Vegan Diet [Blog #27]

October 11, 2024 · Leave a comment ·

When someone learns that I am vegan, they always declare to me, “I can’t go vegan because I can never give up cheese”. Or, “I love my bacon too much”. The funny thing is that I used to love cheese and milk-based sweets as well before I went vegan. It is not that I have repressed my desires to have these foods again but it is more like I no longer crave them. So, something clearly changed and it was my taste buds!

For me, the transition happened within the first couple of months! In general, they say your taste buds start to change within the first 3 months. In 3 to 6 months time, the cravings diminish significantly and after 6 months or so, the body and the palate adjust completely. Individual experience may vary but this was very similar to my own experience. I have been vegan for 6 years now and now even the sight of meat or the smell of cow’s milk is repulsive to me.

So, let us get into some detail about the science of this change in our palates.

When individuals adopt a vegan diet, their taste buds and overall perception of taste can change over time due to several physiological and psychological factors:

Reduction in Fat and Salt Intake:

Fat: Foods high in animal fats often coat the palate, which can dull taste buds over time. A vegan diet, typically lower in saturated fats, might initially make food taste less rich but can eventually lead to heightened sensitivity to other flavors.
Salt: Many animal products are naturally high in sodium or are prepared with additional salt. Reducing salt intake can initially make food seem bland, but taste buds adapt, becoming more sensitive to the natural flavors of food.

Increased Sensitivity to Sweetness:

Switching from diets rich in umami (savory flavors from meats) to plant-based foods might make one more sensitive to sweetness. This can be due to a lower baseline intake of savory flavors, making sweet tastes stand out more.

Changes in Gut Bacteria:

Diet influences gut microbiota, which can affect taste perception indirectly. Different foods encourage the growth of various bacteria, which might influence how tastes are processed or preferred.

Learning and Adaptation:

Taste is also psychological. As one learns to enjoy vegan foods, the brain’s reward system might start associating these flavors with pleasure, altering taste preferences over time.

Nutritional Changes:

Certain nutrients and their deficiencies can impact taste. For instance, zinc deficiency, which can occur if not carefully managed on a vegan diet, affects taste acuity. Conversely, a diet rich in antioxidants from plant foods might enhance taste by improving overall oral health.

The Science Behind It:

Taste Bud Turnover: Taste buds regenerate approximately every 10 days. This constant renewal means they can adapt to new dietary habits. Exposure to different compounds and less of certain fats and salts can lead to changes in how these new taste buds function.
Neuroplasticity: The brain’s pathways related to taste can undergo changes. When certain tastes are regularly absent (like those from meat), the brain may adjust its sensitivity to other available tastes.
Flavor Perception: Taste is only part of flavor; smell plays a significant role. A vegan diet introduces a variety of new aromas, which can enhance or alter perceived flavors.
Genetics: Genetic factors also play a role in how tastes are perceived. Some studies suggest that individuals might be predisposed to enjoy certain tastes, which could influence how they adapt to vegan diets.

Adaptation Period:

There’s often an adaptation period where vegan foods might not seem as flavorful due to the changes described. However, as the palate adjusts, many people report that plant-based foods become more enjoyable, with flavors becoming more nuanced and pronounced.

Over time, these changes mean that what was once perceived as bland or uninteresting might become rich and flavorful, illustrating how adaptable human taste preferences can be to dietary changes.

The time it takes to stop craving meat or dairy after going vegan can vary significantly from one individual to another due to several factors:

Factors Influencing Adaptation:

Psychological Dependency: Some people have strong emotional or cultural attachments to certain foods, which can prolong cravings.

Physical Dependency: For some, the craving might be linked to the body’s adjustment to new nutrient sources. For instance, the umami flavor in meat can be hard to replace, or the texture of dairy might be missed.

Diet Before Transition: If someone is a heavy meat or dairy consumer, the transition might be more challenging compared to someone who already has a varied diet.

Substitution and Variety: How well one finds substitutes that satisfy them can greatly affect how long cravings last. Finding vegan alternatives that mimic the taste or texture of meat and dairy can help reduce cravings.

Health and Lifestyle: Overall health, stress levels, and lifestyle can impact how quickly one’s body and mind adjust.

In conclusion, for those of you who think they cannot go vegan because of their cravings, I challenge you to give it a go. Your tastebuds will respond in kind and your body will thank you. It is just a matter of time.

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What changed in the new Canada’s Food Guide? [Blog #26]

October 6, 2024October 7, 2024 · Leave a comment ·

We are always looking to improve our diets either in some small way or drastically by moving towards better nutrition. Whether it’s having healthier options or reduced consumption of certain foods and beverages, it can be difficult to actually take action. Part of the reason is that many people don’t know where to start or what exactly constitutes a healthy diet. A good place to start is the national food guide.

Being a Canadian, I am taking a look at the Canada food guide https://food-guide.canada.ca/en/, specifically the newest guide released in 2019 and the changes it entails. A notable shift in this guide is moving away from the food industry recommendations and reports which can be and are usually biased.

Reduced food groups: The number of food groups in Canada’s Food Guide has slowly been reduced since its inception. The most recent reduction was in 1977 when there were four main food groups:

Milk and milk products
Meat and alternatives
Bread and cereals
Fruits and vegetables

In the latest Canada’s Food Guide – 2019, the main food groups have been reduced to three groups:

Vegetables and fruits
Protein foods
Whole grain foods

The vegetables and fruits group is more or less unchanged. Meat and alternatives have now been combined with milk and milk products in a new protein food group. The bread and cereals group is now known as whole grain foods, stressing consuming whole grains over the previous recommendation to make only half of your whole grain products. Plant-based proteins, such as beans, nuts, or soy products, are emphasized for protein foods since they have more fiber and less saturated fat.

Emphasis on Plant-Based Foods: The guide recommends eating plenty of vegetables, fruits, whole grain foods, and protein-rich foods, with an emphasis on plant-based proteins. This shift underscores a move towards sustainability and health.

Encouragement to drink water: In addition to the food groups, Canada’s Food Guide now recommends making water your drink of choice. Previously, no drink was formally recommended. Water is explicitly mentioned now because it is important for your health, it quenches your thirst and it helps you stay hydrated without the calories. Though water is identified as a drink that you should choose, several other choices are listed as being healthy, including unsweetened lower-fat milk, unsweetened fortified plant-based beverages such as soy or almond beverages, and unsweetened coffee or tea.

Recommendation to avoid processed foods: Instead of just having recommendations of what foods to eat for nutritional value, Canada’s Food Guide now overtly recommends what foods should be avoided. Foods to avoid include processed and prepared foods. Processed foods are foods that are canned, cooked, frozen, dried, or processed in some other way to extend preservation. Prepared foods are foods prepared in restaurants or in a similar way. One of the reasons that processed and prepared foods are not recommended is to limit the intake of sodium, sugars, and saturated fat.

Proportion-Based Eating: Instead of focusing on serving sizes, the guide uses a plate model where half the plate should be vegetables and fruits, a quarter whole grains, and a quarter protein.

Healthy Eating Patterns: It encourages cooking more often, eating meals with others, enjoying food, and being mindful of food marketing influences.

By being mindful of your eating habits, you can judge the amount that you should consume by being mindful of when you have had enough. By cooking yourself, you can control and reduce your intake of sodium, sugars, and saturated fat. By enjoying your food, you can appreciate the traditions behind the food and culture. By eating with others, you can try new healthy foods and share food traditions. Canada’s Food Guide recognizes that food is more than something you consume. It is also a social activity that ties people together.

Avoidance of Industry Influence: The development of the guide was noted for excluding industry-commissioned reports, aiming to reduce conflicts of interest.

Visual Representation: The new guide moved away from the traditional rainbow to a plate model, which was seen as a more intuitive way to depict balanced meal planning.

Cultural Considerations: While not directly mentioned in the guidelines, posts, and discussions around the guide’s release highlighted its inclusivity, suggesting it’s adaptable across different cultural eating patterns within Canada.

Public and Expert Reception: When it was released, the guide received positive feedback for its simplicity, environmental considerations, and being free of industry bias. Nutritionists and health experts praised it for focusing on how to eat, not just what to eat, emphasizing the importance of cooking, eating with others, and being aware of food marketing.

The Canada Food Guide is an excellent recommendation for how to engineer your daily diet lifestyle. The changes in the guide speak volumes about the importance of this subject, why it is important to ignore the food industry’s attempts to influence us, and why we must make our own informed decisions about our health.

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NYC Mayor Eric Adams: Promoting Veganism and Healthy Eating [Blog #21]

August 29, 2024 · Leave a comment ·

Cities can promote veganism through a variety of strategies that encompass policy changes, community engagement, education, and infrastructure development. Here’s how they might go about it:

Legislative and Policy Initiatives:
- Meat Reduction Programs: Implement policies like “Meatless Mondays” in public institutions or set targets for reducing meat consumption, as seen in initiatives like those mentioned with the C40 Cities group aiming for zero meat or dairy consumption by 2030.
- Plant-Based Procurement: Encourage or mandate that a certain percentage of food purchased for public events, schools, hospitals, and government functions be plant-based, similar to Edinburgh’s commitment to the ‘plant-based treaty’.
Education and Awareness:
- Campaigns and Events: Host vegan festivals, food fairs, or Veganuary events to increase the visibility and accessibility of vegan options, as seen in various US cities during Veganuary 2024.
- Educational Programs: Integrate vegan nutrition education into school curriculums or community workshops to inform about the benefits of plant-based diets.
Infrastructure and Business Support:
- Vegan Business Incentives: Offer grants, tax breaks, or other incentives for opening vegan restaurants or businesses that cater to vegan products.
- Farmers’ Markets and Urban Farming: Support local, plant-based agriculture by facilitating urban gardens or farmers’ markets that focus on plant-based products, reducing the reliance on meat through local food systems.
Community Engagement:
- Community Gardens: Promote community gardens where residents can grow their own vegetables, encouraging a hands-on approach to veganism.
- Vegan Cooking Classes: Organize or subsidize cooking classes focused on vegan cuisine to demystify plant-based cooking.
Cultural and Social Integration:
- Vegan-Friendly Events: Ensure that public events, festivals, and even sports venues offer vegan options, making veganism a normal part of city life.
- Celebrity and Influencer Endorsements: Leverage local celebrities or influencers to promote veganism, as seen with figures like Joseph Blair supporting Veganuary.
Health and Environmental Advocacy:
- Health Campaigns: Highlight the health benefits of vegan diets through public health campaigns, possibly in collaboration with local health departments.
- Environmental Focus: Use environmental education to show how reducing meat consumption can lower carbon footprints, aligning with broader sustainability goals.
Accessibility and Convenience:
- Vegan Options in Public Spaces: Ensure that vending machines, cafeterias, and food trucks in public areas offer vegan choices.
- Labeling: Encourage or require clear labeling of vegan options in restaurants and supermarkets to make vegan food more accessible.
Policy Support for Local Producers:
- Decentralization of Food Systems: Support policies that allow local food producers to sell directly to schools and markets with less regulation, focusing on plant-based products.

By integrating these strategies, cities can foster an environment where veganism is not just an option but a well-supported lifestyle choice, reflecting broader societal shifts towards sustainability and health. However, these initiatives must be inclusive, ensuring they do not alienate those who choose not to adopt a vegan lifestyle, thereby maintaining a balance between promotion and personal choice.

NYC Mayor Eric Adams, known for his advocacy for plant-based diets, has implemented several initiatives to promote veganism and healthier eating habits in New York City:

Vegan Fridays in Schools: Adams introduced a policy where public schools serve only vegan meals one day each week, aiming to encourage plant-based eating habits among students.
Meatless Mondays Expansion: Building on previous initiatives, Adams has expanded the Meatless Mondays program, which was initially implemented in 15 Brooklyn schools and later expanded city-wide, promoting plant-based meals one day a week.
Plant-Based Medicine Program: As part of his health initiatives, Adams has supported the integration of plant-based nutrition into medical education and practice, notably through programs like the Food as Medicine Initiative at SUNY Downstate College of Medicine.
Plant-Based Meals in Public Institutions: There’s an effort to expand plant-based meal options in city-run institutions like hospitals, jails, and shelters, making plant-based foods more accessible and promoting healthier eating.
Health + Hospitals Plant-Based Meals: NYC Health + Hospitals has rolled out and expanded plant-based meals as the default option for patients, aiming to improve health outcomes through diet.
Nutrition Education and Training: Adams has supported educational programs and training for healthcare professionals on the benefits of plant-based diets, emphasizing preventive medicine through nutrition.
Food as Medicine Initiative: This initiative focuses on teaching future medical professionals about the health benefits of plant-based diets, and integrating this knowledge into medical education.
Good Food Purchasing Program: Adams has signed executive orders to formalize this program, encouraging the procurement of healthy, sustainable, and fairly produced food across city agencies.

These initiatives reflect Mayor Adams’s commitment to promoting veganism and plant-based diets for health benefits and environmental and ethical considerations, aiming to transform New York City into a leader in sustainable and healthy eating practices.

Cities around the world can adopt similar initiatives and help the transition of the world one city at a time. Not only can each of us do our part by reducing meat consumption, and adopting a more plant-based lifestyle but cities can help create a more favorable environment for all.

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Greener Olympics! [Blog # 19]

August 13, 2024August 14, 2024 · 1 Comment ·

The Paris 2024 Olympics closing ceremony was just held recently. The Para Olympics games are about to start. Besides the interesting fact that this is the 3rd time the Summer Olympics were held in Paris, did you know these games were also touted as the greenest ever!

At this year’s Olympic Games, 60% of the 13 million meals served were meatless, and a third were vegan.

As athletes and spectators arrived in Paris from across the world, the theme of the Olympics menu was global too. Dishes like a veggie bourguignon, cauliflower & baked potato with turmeric; a bell pepper shakshouka, a meatless moussaka, crispy quinoa muesli, and zaatar sweet potato with hummus and chimichurri fueled Olympians, support staff, employees and onlookers alike.

Many champion athletes have long followed a plant-forward diet, with the sporting benefits of veganism blown into mainstream consciousness with the 2020 documentary The Game Changers. Lewis Hamilton, the Williams sisters, Dotsie Bausch, Mike Tyson, Carl Lewis, and so many more have propagated the athletics gains by switching to plant-based diets.

But it wasn’t just about the food. The organizers also sourced 80% of the products from within France and 25% from within 250km of the venues. Talk about keeping it local! They had halved the amount of protein from animal products in all the food provided. Now that’s what I call a commitment to sustainability!

And let’s remember the athletes themselves. With multiple vegan athletes medaling in the 2024 Olympics, the plant-based lifestyle is gaining popularity among the world’s top athletes.

Many vegan athletes listed below competed at this year’s games, hoping to encourage viewers across the world to cut down meat consumption and embrace more plant-based foods for the sake of their health, as well as the planet.

Diana Taurasi

Country: US
Sport: Basketball

Widely regarded as the greatest WNBA player of all time, Diana Taurasi went vegan in 2016 and has credited her vegan diet for her success. The five-time Olympic gold medallist (a US basketball record) has spoken of the faster recovery times that are helping her do things now, at 42, that she couldn’t at 28.

Constantin Preis

Country: Germany
Sport: Hurdling

Courtesy: Constantin Preis/Facebook

A specialist in 400m hurdles, German athlete Constantin Preis went vegan in 2018, a year after cutting out meat from his diet. He made the change specifically for fitness reasons, following muscle tears, strains, and back issues. Preis has spoken about the importance of whole foods like beans, which have similar iron, protein, and micronutrient levels to chicken.

“There are so many benefits, but the bottom line is that it all starts with better blood circulation. By giving up dairy products, the plaque and everything that had built up has disappeared. Now that my blood circulation is better, the muscles can be optimally supplied and the muscular problems have been minimized,” Preis told SportSirene in 2022.

Marina Fioravanti

Country: Brazil
Sport: Rugby

Courtesy: Martín Seras Lima/World Rugby

Marina Fioravanti competed in her first Games at Tokyo 2020 (well, 2021) as part of Brazil’s rugby sevens team. This year, the 30-year-old will be fuelled by a plant-based diet.

During training-packed days, she spoke to Bon Appétit about relying on “nutritive and tasty” staples like protein smoothies, rice and beans, lentil Bolognese, and oatmeal with chia seeds.

Morgan Mitchell

Country: Australia
Sport: Track and field

You might know her from The Game Changers, but Morgan Mitchell has been vegan for a decade now. A former 400m runner, she now specializes in the 800m sprint and is heading to her third game as a plant-based Olympian. She has cited faster recovery, easier weight management, and better overall health as the key outcomes of her dietary shift.

“A clear example of why I knew it would work for me was back in 2012. I made the state team for netball, but I also had glandular fever,” Mitchell told News.com.au in April. “I could probably survive about three hours a day, outside and then I’d be sleeping for the rest. I’d get tonsillitis twice a year and turning to a vegan diet really helped with my overall health. I haven’t had tonsillitis since.”

Kaylin Whitney

Country: US
Sport: Track and field

Courtesy: Getty Images/Olympics.com

Kaylin Whitney became a gold medallist in the 4x400m relay at the Tokyo Games in 2021, a year after she turned to a plant-based diet. She missed out on qualification as a 100m and 200m sprinter for the 2016 Olympics in Rio but has said that going vegan during the pandemic reinvented her. She felt a lot healthier, a lot lighter, and a lot less sore.

“It was the best thing I ever did,” she told Olympics.com, stating that she was inspired by Mitchell. “I can’t even begin to explain all the benefits I saw… It felt like my body was working how it needed to.”

Vivian Kong Man Wai

Country: Hong Kong SAR
Sport: Épée fencer

Courtesy: International Fencing Federation

Following a career-threatening injury in 2017, champion épée fencer Vivian Kong Man Wai turned to a vegan diet. After initial struggles with prejudice from home, the results speak for themselves: she has since competed in two Olympic Games, won the Asian Championships thrice, and climbed to the top of the world rankings.

She won gold in the Paris 2024 Olympics in her fencing event!

“I can be an example to show it’s possible, and it’s more motivation for me to work harder, have better results, and tell my story about how eating plant-based foods made me better and made me feel better too,” she told the South China Morning Post in 2018.

Alex Morgan

Country: US
Sport: Football

Courtesy: Alex Morgan/X

A veteran of the USWNT, Alex Morgan has been following a plant-based diet since 2017. A two-time Olympic medallist (including Gold at London 2012) and FIFA World Cup Winner, she went vegan for ethical reasons but noticed a huge drop in her cholesterol and fatigue levels, as well as an accelerated recovery time.

“It benefited me all around,” she told The Beet in 2021. “I was fearful it would affect soccer in a detrimental way but it was the opposite. It made me feel better.”

This story was published before the official announcement of the USWNT squad for the 2024 Olympics. Alex Morgan wasn’t included in the squad.

Novak Djokovic

Country: Serbia
Sport: Tennis

Courtesy: Maja Hitij/Getty Images

One of the greatest tennis players of all time – and another star of The Game Changers – Novak Djokovic is included as a bonus because he has distanced himself from the ‘vegan’ label, citing his dislike of people’s misinterpretation of the word. “I do eat plant-based, and it’s been for many years,” he told American journalist Graham Bensinger in 2020.

Nevertheless, with more Grand Slams in the bag than any of his peers, the 37-year-old won a gold medal in his fifth Olympics!

“My diet hasn’t just changed my game, it’s changed my life – my wellbeing,” he told Forbes in an interview about his Monte Carlo vegan restaurant Eqvita in 2016. “And if I feel better, that obviously transfers to my professional life. Eating vegan makes me more aware of my body on the court… more alert. I removed toxins from my body, and with them went all the inflammation and other things that were messing with my energy levels.”

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Plant-Based Diet and Athletic Excellence: Athletes Who Break Stereotypes [Blog #9]

June 21, 2024August 14, 2024 · Leave a comment ·

If there was a doubt that a vegan diet was suited for top-performance athletes, here’s a list of some worldwide famous vegan athletes and their sports:

Endurance Athletes:

Scott Jurek (Ultramarathon runner): He holds numerous records in ultramarathon running, including winning the Spartathlon in Greece three consecutive times (153 miles).
Fiona Oakes (Marathon runner): Holds the world record for the fastest marathon time by a vegan woman over 50 years old.
Rich Roll (Ultramarathon runner, Cyclist): An inspiring figure who transitioned to a plant-based diet and achieved a high level of success in various endurance sports.

Combat Sports:

Venus Williams (Tennis): Venus Williams is a tennis legend with seven Grand Slam singles titles. Venus Williams credits her plant-based diet for her continued success.
Novak Djokovic (Tennis): World No. 1 tennis player for many years, Novak Djokovic credits his plant-based diet for his peak performance.
Patrik Baboumian (Strongman): A dominant force in strongman competitions, Patrik Baboumian is known for his dedication to plant-based power.

Team Sports:

Lewis Hamilton (Formula 1 Driver): A multiple Formula 1 World Champion, Lewis Hamilton is a vocal advocate for a plant-based lifestyle.
Chris Smalling (Soccer Player): Premier League defender known for his athleticism and commitment to a vegan diet.
Alex Morgan (Soccer Player): US Women’s National Soccer Team star who credits a plant-based diet for her fitness and performance.

Other Sports:

Tia Blanco (Surfer): A professional surfer known for her dedication to environmental causes and a plant-based lifestyle.
Dotsie Bausch (Roller Derby): A multiple Roller Derby World Champion who attributes her athleticism to her plant-based diet.

This is just a small sampling of the many talented vegan athletes across various sports. Remember, a plant-based diet can fuel top athletic performance at all levels! So, if you doubt that you cannot be an elite athlete on plant-based food, you may want to research these outliers above.

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“Vegans only eat salad!” [Blog #7]

June 7, 2024August 14, 2024 · Leave a comment ·

Oh, the drama of dietary choices! Vegans, those brave souls who dare to live life on the edge… of the produce aisle. They’re the ones who’ve taken a stand against the societal FUD (Fear, Uncertainty, and Doubt) that surrounds their leafy lifestyle.

But let’s face it, humans are masters of self-justification. We’ll come up with the most creative excuses to avoid changing our habits, especially if it means giving up our beloved bacon. It’s like we’re in a never-ending game of “my diet is better than yours,” where the stakes are high and the arguments are… well, let’s just say they’re not always based on facts.

Some of the arguments are laughable! So, let’s dive into these myths about veganism and see if they make you chuckle or roll your eyes:

Myth 1: Vegans Only Eat Salad

Yes, because nothing screams “I’m a vegan” more than a plate full of lettuce and a side of air. But seriously, have you tried vegan lasagna? It’s like a hug for your taste buds.

Myth 2: Vegans Are Protein Deficient

Sure because plants don’t contain protein. I mean, who needs beans, lentils, tofu, seitan, tempeh, and nuts when you can just eat a steak?

Myth 3: Veganism Is Expensive

Yes, because nothing says “affordable” like a $50 steak dinner. Meanwhile, a bag of lentils costs $2 and can feed a family of four for a week.

Myth 4: Vegans Are Weak and Frail

Tell that to Patrik Baboumian, a vegan strongman who can lift a car with one hand while eating a tofu scramble with the other. Try googling Vegan Athletes, you will be surprised.

Myth 5: Veganism Is Just a Trend

Yes, because caring about the environment, animal welfare, and your health is totally a fad.

Myth 6: Vegan Food Is Boring

Yes, because nothing says “excitement” like eating the same meat and potatoes every day. Meanwhile, vegans are over here exploring the culinary wonders of the plant kingdom.

Myth 7: Veganism Is Just a Diet

Yes, because ethical principles and compassion for all living beings are totally just a weight loss fad.

Myth 8: Vegans Are Preachy and Judgmental

Yes, because pointing out the flaws in the current food system and advocating for a more sustainable, compassionate future is totally the same as being a judgmental jerk.

Myth 9: Veganism Is Only for White People

Because people of color don’t care about the environment, animal welfare, or their health.

Myth 10: Veganism Is a Sacrifice

Yes, because giving up animal products is totally a sacrifice, not a choice to live a more compassionate, sustainable, and healthy life.

These myths are as funny as they are unfounded. So, let’s all have a good laugh and then go enjoy some delicious vegan food.

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