Why Plant-Based Nutrition?
(or go straight to links below) (recipes here) 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 completely 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.)
Get free support and science-based advice for trying plant-based nutrition
How to try / transition to veganism
nice little video covering the essential topics: https://www.youtube.com/watch?v=b60YgdoVHWg
HEALTH / TIPS / BLOG
https://nutritionfacts.org/ A wealth of information from Dr. Greger including recipes Physician’s Committee for Responsible Medicine They conduct their own research and have successful plant-based programmes to heal many conditions. They are forerunners in campaigning for replacing animal-based testing in medicine with more cost-effective and ethical compeuter-modelling / 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)
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/ FORKS OVER KNIVES – 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: https://www.youtube.com/watch?v=M7b4kBTuHF0 EARTHLINGS – What is being done to animals for food DOMINION – as above plus evidence using drones and also how many animals in the entertainment industry are treated – kept secret before. GAME-CHANGERS – (netflix) “ The Game Changers introduces 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!
SEASPIRACY Seaspiracy is the groundbreaking Netflix Original documentary which seeks to expose the fishing industries impact on the world’s oceans and challenge notions of sustainable fishing. SEASPIRACY is the groundbreaking Netflix Original documentary which highlights the fishing industries plunder of our oceans, and challeneges the notions of sustainable fishing.
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.
Guide to vegan pregnancy
EASY VEGAN MEALS
https://www.youtube.com/watch?v=In4vTeL2Y5A https://www.youtube.com/watch?v=Wofs3rFnggs https://www.youtube.com/watch?v=In4vTeL2Y5A https://www.youtube.com/watch?v=cOGnhjLGYRo https://www.youtube.com/watch?v=UGmLDsgjFl0 https://www.forksoverknives.com/plant-based-primer-beginners-guide-starting-plant-based-diet/#gs.tvjm4v
You can google (or ecosia!) easy healthy vegan meals. There are lots!! e.g. https://www.bbcgoodfood.com/recipes/vegan-chilli https://www.olivemagazine.com/recipes/best-ever-vegan-recipes-ready-in-under-30-minutes/ I often eat: Breakfast: porridge with some frozen organic blueberries (national) and apple (regional), beetroot juice, Ground hemp- and linseeds (I use a coffee grinder I bought on eBay), walnuts Lunch: red-lentil Dal with madras, salt / soup stock (veg. / palm oil free) with different veg. e.g. Chinese Leaves / broccoli and millet Evening: Large salad with potatoes, tomatoes, rocket, radicio, carrots, cucumber and rape-seed oil (high in omega 3 – but it might get oxidised – regional) and lemon-juice dressing Dr Gregor’s daily dozen – lots of science based infos https://nutritionfacts.org/video/dr-gregers-daily-dozen-checklist/
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/ “Viking” – vegan hikes – non-vegans welcome. They have proved popular – a chance to celebrate nature with sustainable, ethical food. transitioning to facebook – get in touch if you want to join. Beginner to advanced