Personal Development

Vegan Research and Debate Links

OMEGA 3

(for background and reasoning for going vegan plus vlogs, useful vegan resources and recipes go here)

 

Research links on health, environment and other topics surrounding veganism, some topics with other opinions.

(Note regarding links to Mic the Vegan: he always posts links to research below his videos)

WHAT CHANGES OCCUR WHEN YOU GO (HEALTHY) VEGAN

https://www.youtube.com/watch?v=yKp8-X1zZqo

 

position of the Academy of Nutrition and Dietetics on vegan nutrition

“ABSTRACT
It is the position of the Academy of Nutrition and Dietetics that appropriately planned
vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide
health benefits for the prevention and treatment of certain diseases. These diets are
appropriate for all stages of the life cycle, including pregnancy, lactation, infancy,
childhood, adolescence, older adulthood, and for athletes. Plant-based diets are more
environmentally sustainable than diets rich in animal products because they use fewer
natural resources and are associated with much less environmental damage. Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic
heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity. Low
intake of saturated fat and high intakes of vegetables, fruits, whole grains, legumes, soy
products, nuts, and seeds (all rich in fiber and phytochemicals) are characteristics of
vegetarian and vegan diets that produce lower total and low-density lipoprotein
cholesterol levels and better serum glucose control. These factors contribute to reduction of chronic disease. Vegans need reliable sources of vitamin B-12, such as fortified
foods or supplements.
J Acad Nutr Diet. 2016;116:1970-19″

https://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/vegetarian-diet.ashx

reasons for high levels of some diseases in vegans / vegetarians:

https://www.youtube.com/watch?v=tP_LIY8cjf4

———————————————————————————————————-

LOW CARB

Keto for “long-term”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/

plant vs keto diets

at  2:11:16 an Ecuador population, their diet and longevity. No IGF1

https://www.youtube.com/watch?v=yrCaG2gT2Vg

 

Against

https://www.news-medical.net/health/Ketogenic-Diet-Side-Effects.aspx

https://www.youtube.com/watch?v=bU2ByJ-zxfg

https://www.youtube.com/watch?v=tex9BesRb38

Low-Carbohydrate Diets Increase Risk for Heart Disorder

Low-carbohydrate diets increase the risk for atrial fibrillation (AFib), a common disorder of heart rhythm, according to a poster presented at the American College of Cardiology’s 68th Annual Scientific Session. Researchers tracked daily carbohydrate intake in 14,000 diet records from the Atherosclerosis Risk in Communities (ARIC) study and monitored incidences of heart arrhythmias. Those who consumed the least amount of carbohydrate increased the chance of developing AFib by 18 percent, compared with those who consumed the most carbohydrate. AFib is associated with a five-fold increased risk for stroke and may lead to heart failure. Carbohydrate restriction lowers intake of grains, fruits, and vegetables linked to reduced inflammation and may increase consumption of high-fat, high-protein foods associated with oxidative stress.

Zhuang X. U-shaped relationship between carbohydrate intake proportion and incident atrial fibrillation. Poster presented at: 68th American College of Cardiology’s Annual Scientific Session. March 16-18, 2019; New Orleans, LA.

 

Keto – arguments FOR

https://www.youtube.com/watch?v=Dan8qtgQRi8

Myth of meat, WHO promotes meat in 1900 ca. (approx 11:30) flawed in places?

https://www.youtube.com/watch?v=2wG3b3ql34A

Low-Carb, Animal-Based Diets Associated with Early Death

Seidelmann SB, Claggett B, Cheng S, et al. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. Lancet. Published online August 16, 2018.

Young, Healthy People Still at Risk of Death from Heart Disease and Cholesterol

Abdullah SM, Defina LF, Leonard D, et al. Long-term association of low-density lipoprotein cholesterol with cardiovascular mortality in individuals at low 10-year risk of atherosclerotic cardiovascular disease: Results from the Cooper Center Longitudinal Study. Circulation. Published online August 16, 2018.

Ketogenic Diets Impair Exercise Performance

Wroble KA, Trott MN, Schweitzer GG, Rahman RS, Kelly PV, Weiss EP. Low-carbohydrate, ketogenic diet impairs anaerobic exercise performance in exercise-trained women and men: a randomized-sequence crossover trial. J Sports Med Phys Fitness. Published online April 4, 2018.

Mediterranean vs low fat study – data misleading. Comment by Dr. Ormish at 1:31:22

Original study: https://www.nejm.org/doi/pdf/10.1056/NEJMoa1200303

 

Fat loss and appetite-control on a vegan diet

 

LECTINS: HOW DANGEROUS ARE THEY?

approx 2:40

 

HUMANS ARE OMNIVORES DEBUNKED

FRENCH PARADOX DEBUNKED

https://nutritionfacts.org/2018/05/22/what-about-the-french-paradox/

AUTOIMMUNE

 

HEART

Lifestyle Modifications Effective for Heart Failure Treatment and Prevention

Lifestyle modifications, including diet changes, help treat and prevent heart failure, according to a new report published in the Journal of the American College of Cardiology. Several researchers analyzed how lifestyle, such as weight management and nutrition, influences heart failure risk. Poor diet, minimal exercise, and stress all contribute to increased risk for heart failure, while more exercise, stress management, and plant-based eating proved most effective for reduced risk for heart failure. Clinicians should incorporate nutrition and exercise education into clinical practice to prevent and treat heart failure.

Aggarwal M, Bozkurt B, Panjrath G, et al. Lifestyle modifications for preventing and treating heart failure. J Am Coll Cardiol. 2018;72:2391-2405.

Vegan Diets Lead to Better Health
Those who follow a vegan diet are less likely to have cardiometabolic risk factors, compared with those who consume omnivorous diets, according to a new meta-analysis. Researchers analyzed 40 studies from more than a dozen countries to compare outcomes for people consuming vegan diets with those consuming omnivorous diets and found that people following vegan diets consumed fewer calories and less saturated fat and had lower body mass, LDL cholesterol, triglycerides, blood pressure, and fasting blood glucose, compared with controls. In Taiwan, there were fewer differences between the vegan and non-vegan groups. The authors suspect those defined as vegans in Taiwan adhere less strictly to a vegan diet while the omnivores there consume fewer animal products, compared with populations in other countries.
Benatar JR, Stewart RAH. Cardiometabolic risk factors in vegans; a meta-analysis of observation studies. PLOS ONE. Published online December 20, 2018. https://doi.org/10.1371/journal.pone.0209086.
 
 

DAIRY

IGF-1 growth hormone and cancer

https://www.ncbi.nlm.nih.gov/pubmed/12433724

IGF-1 Congenital Deficiency and Cancer:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3357623/

Estrogen raises, testosterone lowers after drinking milk:
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1442-200X.2009.02890.x

60-80% of exogenous estrogen from dairy:
https://www.ncbi.nlm.nih.gov/pubmed/24636397

Female cancers risk vegan vs vegetarian:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3847753/

Egg consumption and exponential artery clogging:
https://www.sciencedirect.com/science/article/pii/S0021915012005047

300,000 person egg and cardiovascular disease meta analysis:
https://linkinghub.elsevier.com/retrieve/pii/S0021-9150(13)00243-8

eggs unsure

http://www.mdpi.com/2072-6643/10/4/426

after the huge debate

eggs, not too many or none

https://www.hsph.harvard.edu/nutritionsource/eggs/

against

https://www.plantbasednews.org/post/the-good-the-bad-and-the-eggly-smashing-the-myth-that-eggs-are-a-health-food

 

OMEGA 3

https://www.cochrane.org/CD003177/VASC_omega-3-intake-cardiovascular-disease

FISH OIL  VS ALGAE OIL OMEGA 3

https://www.cochrane.org/news/new-cochrane-health-evidence-challenges-belief-omega-3-supplements-reduce-risk-heart-disease

greater conversion of ALA in vegetarians (no fish)?

https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-277X.2008.00881_43.x

ANIMAL AGRICULTURE

Guardian

https://www.theguardian.com/environment/2018/may/31/avoiding-meat-and-dairy-is-single-biggest-way-to-reduce-your-impact-on-earth

Independent

https://www.independent.co.uk/environment/meat-dairy-industry-greenhouse-gas-emissions-fossil-fuels-oil-pollution-iatp-grain-a8451871.html

CO2

http://www.pnas.org/content/113/15/4146.full

Grazing Mimicry – Holistic Management

debunks

https://www.theguardian.com/environment/georgemonbiot/2014/aug/04/eat-more-meat-and-save-the-world-the-latest-implausible-farming-miracle

http://www.slate.com/articles/life/food/2013/04/allan_savory_s_ted_talk_is_wrong_and_the_benefits_of_holistic_grazing_have.html

http://www.thewildlifenews.com/2013/03/18/alan-savory-gives-a-popular-and-very-misleading-ted-talk/

Agriculture, Use Of Land

41%+ in US used for animal agriculture

from

https://www.bloomberg.com/graphics/2018-us-land-use/

cowspiracy links

http://www.cowspiracy.com/facts/

WHAT THE HEATH

debunk

https://www.youtube.com/watch?v=Dan8qtgQRi8

debunk of debunker

2nd debunk

https://www.youtube.com/watch?v=M7b4kBTuHF0 (see links on page to traced fat)

 

 

LONG-TERM DEFICIENCES IN VEGANISM?

https://articles.mercola.com/sites/articles/archive/2015/08/03/vegetarian-vegan-nutrient-deficiencies.aspx

soyboy debunk

https://www.youtube.com/watch?v=C8dfiDeJeDU

Low calorie low protein

https://www.ncbi.nlm.nih.gov/pubmed/17518696

LONGEST -LIVED POPULATIONS WERE VEGAN / 98% VEGAN

Adventists

www.ncbi.nlm.nih.gov%2Fpmc%2Farticles%2FPMC4191896%2Fpdf%2Fnihms632677.pdf&v=oMuxgAbHgJA&event=video_description

Vegan Adventists do best

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073139/

Okinawans

https://www.ncbi.nlm.nih.gov/pubmed/17986602

original study:

https://www.researchgate.net/publication/5859391_Caloric_Restriction_the_Traditional_Okinawan_Diet_and_Healthy_Aging_The_Diet_of_the_World%27s_Longest-Lived_People_and_Its_Potential_Impact_on_Morbidity_and_Life_Span

declining longevity due to western diet

https://www.ncbi.nlm.nih.gov/pubmed/19533867

comparison of traditional and modern diets:

https://www.ncbi.nlm.nih.gov/pubmed/20234038

see vid with tables below 1m03s

https://www.youtube.com/watch?v=vQyQS3d86BA

 

Eskimos Inuits Masai:

https://nutritionstudies.org/masai-and-inuit-high-protein-diets-a-closer-look/

following from mic:

https://www.youtube.com/watch?v=6N7Sk1ZRohU

https://www.researchgate.net/…/10943329_

Low_incidence…

https://www.ahajournals.org/…/10.1161/atv91.12.12.1450169

https://academic.oup.com/…/article…/27/9/916/4911797…

https://www.thelancet.com/…/PIIS0140-6736(13)60598-X.pdf

https://www.ncbi.nlm.nih.gov/pubmed/8871682

https://www.westonaprice.org/…/dem-bones-do-high…/

https://books.google.de/books?id=mWkYGpmzQXMC&pg=PA153…

https://www.ncbi.nlm.nih.gov/pubmed/18457208

 

Some comments about Anthropology and Paleo – no source links – 20:30 (e.g. Nathaniel Dominy

 

—————————————————————————————

BLOOD TYPES DEBUNK

current studies

https://academic.oup.com/ajcn/article/89/5/1627S/4596952

Herbivores eating meat

http://texascryptidhunter.blogspot.de/2010/03/do-wild-gorillas-eat-meat.html

101 yr old vegan

https://www.youtube.com/watch?v=FX58PyQwrcI

D3

https://www.youtube.com/watch?v=pL7_3tahYQw&feature=youtu.be

http://www.vitamindelta.de/

Evolution

Mylink

PLANT-BASED NUTRITION INFOS

Eggs And Industry

https://nutritionfacts.org/video/egg-industry-response-to-choline-and-tmao/

https://www.youtube.com/watch?v=YT3fDDY3Jwc

depression

common questions to vegans

recommended dose of omega 3 components

http://www.vitalstoff-lexikon.de/index.php?PHPSESSID=engr7l1ffk2rgpae7ev883iqv1&activeMenuNr=6&menuSet=1&maincatid=172&subcatid=540&mode=showarticle&artid=1358&arttitle=Sicherheitsbewertung&

 

vegan childbirth

https://www.youtube.com/watch?v=K0bxV8FPdsQ

vegan pets

https://www.youtube.com/watch?v=Kpa4w5l66Hg

all nutrients can be met with vegan diet

https://www.vrg.org/nutrition/2003_ADA_position_paper.pdf :

This position paper reviews the current scientific data related

to key nutrients for vegetarians, including protein, iron, zinc,

calcium, vitamin D, riboflavin, vitamin B-12, vitamin A, n-3

fatty acids, and iodine. A vegetarian, including vegan, diet can

meet current recommendations for all of these nutrients

iron argument

https://www.youtube.com/watch?v=RRNAmVaZrFc around 7:10

—————————————————————————-

DIABETES

http://care.diabetesjournals.org/content/41/8/1732

“diabetes cannot be reversed” industry-funded pro ketogenic?

Diabetes & Ketogenic Diet: Can You Manage Your Diabetes On A Ketogenic Diet?

points to reducing sat fats and upping WFPB

http://care.diabetesjournals.org/content/25/3/620

Plant-Based Diets Improve Quality of Life in Type 2 Diabetes Patients

A plant-based diet improves psychological well-being in type 2 diabetes patients, according to a review published in BMJ Open Diabetes Research & Care. Researchers reviewed 11 controlled trials on dietary interventions for type 2 diabetes and found that plant-based diets improved well-being overall when compared to dietary interventions from various diabetes associations. Participants reported less pain and saw improvements in depression, weight, quality of life, cholesterol and HbA1c levels, and other health outcomes. Adherence was higher among the plant-based intervention groups, which also suggested higher acceptability, compared with control groups, demonstrating the potential effectiveness of plant-based diets as a clinical intervention for type 2 diabetes.

Toumpanakis A, Turnbull T, Alba-Barba I. BMJ Open Diab Res Care. 2018;6:e000534.

other diabetes and dairy, meat diabetes 1 manage and 2 blindness reversal CHECK COMMENTS FROM diabetics!!!

https://www.youtube.com/watch?v=gIcSPwsNUyE

Große Zuckerlüge Arte

wie viel Zucker ist ungefährlich? “individuell bedingt”, aber tierischer Fett?? 18:50

36:16 15% Diabetiker sind shlank

https://www.youtube.com/watch?v=8N5M8mZF388

Fats And Diabetes

skinny omnivores and vegans study – better vegan results 3:45

https://www.youtube.com/watch?v=VAweyqtb7D8

McGregor

https://www.youtube.com/watch?v=VAweyqtb7D8

Mic

https://www.youtube.com/watch?v=gIcSPwsNUyE

Simply Raw Reversing Diabetes in 30 Days

https://www.youtube.com/watch?v=2pjkC71exKU

——————————————————————-

GMOs, Glyphosate & Gut Health is inflammation the cause of most diseases?

1:23 mins approx vincristine

https://www.youtube.com/watch?v=jWgnkgYtqnw

Low carb, complete protein, (6:30) detox, serotine in gut goes to brain (8:36) myths

https://www.youtube.com/watch?v=ZmImQGe7lI8

Teeth

https://www.youtube.com/watch?v=xdJ0RTOUI98&feature=push-fr&attr_tag=_rBSW20xglZxY0Py-6

——————————————————-

Cancer

Healthful (note: “more plant foods and fewer animal products”) Diet Improves Cancer Survival in Colorectal Cancer Patients

A healthful diet increases cancer survival among those with colorectal cancer, according to a study published in the Journal of Clinical Oncology. Researchers compared dietary quality for several dietary approaches, including American Cancer Society guidelines and the DASH diet, with cancer mortality for 2,801 participants before and after cancer diagnoses. More healthful diets received higher scores. Results showed increased survival rates for those who ate more plant foods and fewer animal products. The authors suggest that dietary interventions effectively reduce cancer mortality despite a poor diet before diagnosis.

Guinter MA, McCullough ML, Gapstur SM, Campbell PT. Associations of pre- and postdiagnosis diet quality with risk of mortality among men and women with colorectal cancer. J Clin Oncol. Published online October 19, 2018.

—————————————–

contamination of milk

http://nealhendrickson.com/mcdougall/030500pudairyanddisease.htm

after the huge debate

———————————————

PROBIOTICS

—————

– Links and Sources – https://www.patreon.com/micthevegan https://www.facebook.com/micthevegan https://www.instagram.com/micthevegan – @micthevegan ZDogg Video: https://www.youtube.com/watch?v=skIGC… Facebook Version: https://www.facebook.com/ZDoggMD/vide… Garth Davis Response Video: https://www.youtube.com/watch?v=M7b4k… Example of Peer Reviewed Diabetes Research by Neal Barnard: http://ajcn.nutrition.org/content/89/… A few studies on Fat in the Muscle Cell and Insulin Resistance: https://www.ncbi.nlm.nih.gov/pmc/arti… https://www.ncbi.nlm.nih.gov/pmc/arti… http://diabetes.diabetesjournals.org/… Walter Kempner’s Rice Diet: http://www.retinalphysician.com/issue… Table sugar quote: http://www.sciencedirect.com/science/… Vegan Diabetes Rates:- https://www.ncbi.nlm.nih.gov/pmc/arti… Overfeeding and Carb Storage / Carbs Only 3-10% of Fat Stored: http://ajcn.nutrition.org/content/74/… More Reading on Difficulty of Storing Carbs as Fat: http://ajcn.nutrition.org/content/74/… Inuit Life Expectancy: Okinawan Diet Breakdown and Longevity: http://www.okicent.org/docs/anyas_cr_… Adventist Vegetarians Longest Living Formally Described Population: https://www.ncbi.nlm.nih.gov/pubmed/1… http://www.statcan.gc.ca/pub/82-003-x… Low Carb Increased Mortality Study: https://www.ncbi.nlm.nih.gov/pubmed/2… Study on 350,000 Men – Higher Cholesterol higher coronary disease: http://jamanetwork.com/journals/jama/… Chart Source: http://www.pcrm.org/sites/default/fil…

FRUITARIANISM ISSUES

NEAREST ANIMALS TO HUMANS – THE BONOBO -almost vegan

https://nagonline.net/wp-content/uploads/2013/12/Bonobo-Nutrition1.pdf

 

https://www.dailymail.co.uk/sciencetech/article-4463722/Bonobos-closely-related-humans-chimps.html

 

 

PSYCHOLOGY AND VEGANISM CARNISM

https://www.youtube.com/watch?v=xTesJYIbE-g

TED

https://www.youtube.com/watch?v=o0VrZPBskpg

Denial

https://www.youtube.com/watch?v=xDDuOWQyXgM

Atkins had a history of heart disaease

https://en.wikipedia.org/wiki/Robert_Atkins_%28nutritionist%29

—————————————————-

Dr. Robert Lustig – claims

https://www.youtube.com/watch?v=moQZd1-BC0Y&t=630s

debunked

https://robertlustigsugarbittertruthinfo.wordpress.com/tag/debunked/

———————————–

COMEDY

https://www.youtube.com/watch?v=k52FwH3omJg

——————————————————-

vegan philanthropist

Explanation of most things – gary yourofsky

———————————————————————————-

Australia heart stats

https://www.heartfoundation.org.au/about-us/what-we-do/heart-disease-in-australia/fruit-and-vegetable-consumption-statistics

Propaganda der Industrie

https://www.provegan.info/de/infothek/aktuelles/veganismus-und-das-problem-mit-wahrheit-und-luege/

BBC corruption

https://www.youtube.com/watch?v=wnS8VsuchYY

http://wholistnutrition.com/bbc-campaign

RECIPES

http://www.rohkost-rezepte.com/08_hauptgerichte/pastinakenpuffer.php

 

PLANT-BASED RESOURCES

(for research and debate links on health, environment etc. go here)

Why Plant-Based Nutrition?

(or go straight to links below)

My background: BSc in Ecology, MSc in Human ecology, worked in nature conservation, musician, life-coach, vegan for 7 years.

It has never been more urgent to face the destructive practices of humanity and choose either a future of extinctions, conflicts and mass suffering or a future of wisdom, healing and fulfilling the positive human potential, There are many ways of creating a more just, healthy, safe, compassionate, peaceful and environmentally sustainable society. However, not all actions are equally effective. Doing an almost a complete plant-based nutrition or reducing animal input to very low levels would contribute massively to the positive world scenario which most people really want. Animal agriculture in it’s present form and the typical western diet are an ecological, health and moral disaster. See links below for reasons.

According to increasing scientific peer-reviewed evidence including studies on long-lived populations and disease reversal, there is no advantage to consuming animal products over plant-based except in areas where there is no choice logistically. Plant-based diet, if done in a balanced way, appears to be the wisest choice, when considering health, morality and sustainability together. Probably on health grounds alone.

If you are open to the ideas above and want to find out more information or try the plant-based nutrition (personal experience is best!) I have provided some links below. Most importantly you should be aware that vitamins B12 and D3 (at high latitudes because of lack of sun comparatively) are needed as a supplement – easily done and non-vegans can often also show deficiencies. See link below. In fact non-vegans consume supplements added to foods like milk or frequently buy them anyway. Getting a balanced vegan diet is pretty simple once it becomes habit! Enjoy the new knowledge and social activities!

One way to get started is to go to vegan events with cooking etc.

(A note about getting to the truth

Because there are a lot of conflicting infos out there it can be difficult to be objective. Especially with diet. However, peer-reviewed research, although not free from abuse, is probably the nearest we can get to it within science at least. The environmental and dietary scientific evidence is on balance very convincing. There is a lot of disinformation that is often propagated by interests of the powerful meat and dairy industries, including through health authorities (Germany, too!) and individuals who are in denial of the rigorous evidence who use non-scientific arguments. Don’t believe everything you read/hear/see including here and please consider that not all bias is equal in amounts, or levels of harm that it causes, or funding! Also badly informed doctors, wishful thinking, and defensiveness play a role in our decisions and what we choose to believe or not. I have included a few debunking links to media as examples.)

 

LINKS

HEALTH / TIPS / BLOG

https://nutritionfacts.org/

A wealth of information from Dr. Greger including recipes

 

Physician’s Committee for Responsible Medicine

http://www.pcrm.org

 

VLOG – Mic the Vegan

https://www.youtube.com/channel/UCGJq0eQZoFSwgcqgxIE9MHw

a large amount of information, very science-based on all the regular myths to do with nutrition, including evolution of the human species!

 

 

 

Vitamin D3

http://www.naturarzt-ganzheitlich.de/VITAMIN-D.html  (German)

https://www.youtube.com/watch?v=pL7_3tahYQw&feature=youtu.be (German)

http://www.vitamindelta.de/   (German)

 

FILMS

COWSPIRACY – about the wide-ranging environmental destruction due to animal agriculture and the corruption, mistruths in industry and some environmental organisations at the time (the claim of 51% Greenhouse gases was not peer-reviewed – UN says 18% which is more than transport)

http://www.cowspiracy.com/facts/

KNIVES OVER FORKS – health, healing on PBD and industry (haven’t seen it but heard some positive critique)

WHAT THE HEALTH: should be on Netflix. Similar to Knives over Forks.

http://www.whatthehealthfilm.com/facts

 

Many have tried to debunk What the Health. e.g.

Debunk 1:

https://www.vegan.com/posts/vegan-dietitian-review-what-the-health/

Debunk of Debunk 1:

https://www.youtube.com/watch?v=c3xcrw09lik

Debunk 2.

https://www.youtube.com/watch?v=skIGCoopR-g

Debunk of Debunk 2:

 

 

EARTHLINGS – What is being done to animals for food

DOMINION – (to be released in a few months?) as above plus evidence using drones and also how many animals in the entertainment industry are treated – kept secret before.

GAME-CHANGERS – (to be released) “ The Game Changers will introduce the world to elite athletes, special ops soldiers, visionary scientists, cultural icons and everyday heroes. Each on a mission to create a seismic shift in the way we eat and live.”

Especially aimed at men, it breaks through the macho meat-eating man myths, including errection tests!

 

BOOKS

Becoming Vegan – by Brenda Davis (for beginners)

The Cheese Trap: How Breaking a Surprising Addiction Will Help You Lose Weight, Gain Energy, and Get Healthy .- by Neal D. Bernard MD

Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs – by Neal D. Bernard MD

Power Foods for the Brain: An Effective 3-Step Plan to Protect Your Mind and Strengthen Your Memory – by Neal D. Bernard MD

The China Study: Revised and Expanded Edition: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss, and Long-Term Health – by Colin Campbell et.al.

 

EASY VEGAN MEALS

https://www.youtube.com/watch?v=In4vTeL2Y5A

I often eat:

Breakfast: porridge with banana and apple and turmeric

Lunch: red-lentil Dal with madras, soup stock (veg. / palm oil free) with different veg. e.g. Chinese Leaves and brown rice / millet

Evening: Large salad with potatoes, tomatoes, rocket, radicio, carrots, cucumber and olive-oil and lemon-juice dressing

 

VEGAN GROUPS IN MUNICH

(I organize events myself – inform me if you wish to be invited!)

https://www.facebook.com/groups/459413224176443

http://www.vegan-kochen.tumblr.com/

https://www.facebook.com/Vegan-Brunch-M%C3%BCnchen-1613094912279925/

 

 

How I became able to perform freely as a guitarist

As a composer, guitarist and singer I used to hate playing solo in front of people for fear of being ridiculed and wanted to smash up my guitar whenever I made mistakes! Despite this, I would often get enthusiastic feedback from my audiences. This went on for a number of years until I realised that something had to change: either I gave up being a musician or worked on feeling free on stage so I could appreciate what I was doing as much or more than my audiences, despite “imperfections”.
In a nutshell: I took a firm decision to become free and 2 weeks later was offered the chance to play with a Bavarian comedian/musician celebrity on state television for whom I had done recording for his CD previously. At first I told him (Willy Astor) that I was busy on that date but after putting the phone down I realised this was an excellent opportunity to achieve my goals. Despite fear I called him back, to confirm that I was actually free, and committed myself.

I forced myself to play much harder solo pieces in front of unofficial audiences as much as I could before the gig where I was to play a simple accompaniment. The concert went really well and all the musicians were likeable and easy-going. I wasn’t nervous and could hardly believe that! This lead on to further gigs at 4 of the most famous venues in Munich and surroundings, including a further TV performance and audiences of between 1500 and 2000. In the middle of all this I had envisioned my final goal of feeling free, playing a challenging solo piece of my own in front of 1000 people, for example in the flamenco style. Just after this and without having mentioned any of the above story to my colleagues, the main guitarist in the band said that I should do some improvisation at the next gig! I knew this was another fantastic opportunity and took it gratefully. It went well I wasn’t nervous!

After this performing solo became a breeze generally speaking but it wasn’t until about 4 years later that I realised I had achieved my goal after having performed 3 fairly challenging solo compositions of my own in front of 1000 people at a church for the funeral of the brother of a girlfriend who tragically died young whilst snowboarding. It was freezing cold and the church and I had to use hand warmers but I was both touched and happy to support the family of the deceased and was completely free in my mind as I performed. This was an unexpected backdrop to my goal but it also taught me yet again that when one focuses on providing value for others, it is perhaps the best way of feeling free as a performer, rather than concentrating on achieving a high standard per se, free from any imperfections!