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How many wellness trends have you jumped on that in hindsight were ridiculous?

I’ll certainly put my hand up for subscribing to a whole heap of rubbish that I’ve since thankfully moved on from. As I was discussing with my mum just last night (in response to the podcast interview we did on her Plant Based Journey) it’s ok, to admit you were wrong once you get better information.

There’s no shame in that. In fact I’d say it reveals a certainty of self to be open to new information.

A few of the wellness trends I’ve fallen for:

• Low Fat. Counting calories. Less is best!
• Low Carb. Timing of carb eating. No carbs after 12pm!
• Macronutrients before micronutrients. Worshiping at the alter of high protein!

In todays show I’m sharing:

5 Wellness Trends That Are Here For Good. 

Although they are each more of a movement or a development than a trend. Absolutely these 5 are for your good, the planets good and of course the first 2 are absolutely also for the animals good.

One: Protein combined with Fibre.

I don’t mean a side of broccoli with your slab of flesh.

What if there was a food that had generous amounts of both protein and fibre? A one ingredient whole food. Cheap, accessible and versatile.

Hello: Legumes. Whole Grains. Tempeh and Tofu. Seeds and Nuts!

We all know Fruit and Veg are chocka block with fibre however taking the title at highest protein fruit, Jackfruit has 1.42 grams per 1/2 cup serving. Jackfruit is also high in vitamin B6, a nutrient required for the metabolism of protein. If you’re yet to try this popular meat substitute I strongly recommend it. Jackfruit has a unique texture making it perfect as a pulled pork substitute.

Are you curious about the highest protein veg? It’s easy to get around 3 grams of protein per 100 grams of spinach, broccoli, brussels and the perhaps lesser devoured collard, mustard greens and alfalfa sprouts.

Back to the importance of Protein combined with Fibre as a wellness trend. Fibre is the indigestible parts of plant foods. It is type of a carbohydrate that helps keep our digestive systems healthy. If gut health is HUGE right now – it is and it should be – then surely we must pay more attention to the things that help keep our digestive systems healthy?

We dig in with gut health in show E598: Reversing Rheumatoid Arthritis Using A Whole Foods Plant Based Diet with Clint Paddison.

I recommend that show and I strongly recommend Clint’s work including his free content and also The Paddison Program which has given thousands of individuals around the world struck by RA and other auto immune diseases the tools to become pain free, drug free and get back to maximum energy.

1. Eat at least 7 servings of fruits and vegetables daily.
2. Choose whole grains more often. To get more specific: choose items with at least 3 grams of dietary fibre per serving.
3. Limit the amount of beef, pork, lamb, and processed meats you eat. If by “limit” they mean ELIMINATE I agree. Add fish, chicken and ESPECIALLY (according to Clint) dairy to that elimination list too. The simple protein combined with fibre swap is a bean burger, tempeh mince or perhaps some satay tofu.

4. Try the following cooking methods more frequently. Steaming, poaching, stewing, microwaving, braising, and boiling can prevent carcinogen development (cancer). That’s instead of grilling and BBQ’ing however I have great news for my #plantstrong friends. The carcinogen development happens only as a result of grilling meat NOT vegetables. What a relief as I love my charred veggies! I’ll link to an article from mind body green .com called How To Avoid Carcinogens When You’re Grilling however the short of it is, stick to plant foods. To quote the article: These don’t have the combination of creatine and sugar found in meats, nor does it have the fat drippings that smoke up into the other grilling-induced carcinogens called polycyclic aromatic hydrocarbons (PAHs).
5. Consume foods with probiotics.
6. Limit foods that have added sugars and animal fats. Again, lets upgrade limit to ELIMINATE so far as animal fats.

Two: NO Dairy.

Do you know what is the most nutrient dense, sustainable food on the planet and has the amino profile of mothers milk?

It’s certainly not baby calves milk. It’s not even chimpanzee milk. Drinking that’d be weird anyway right?

It’s: Algae! Specifically relating to the amino profile of mothers milk I’m referring to Spirulina however I’m perhaps even more excited by another algae Chlorella. If you’re also intrigued, in show E628 I chat: Algae, the most nutrient dense, sustainable food on the planet with Catharine Arnston from Energybits.

Back to NO Dairy as (again I can’t say wellness trend) let’s say as a compassionate, healthy, sustainable – logical – choice. Cows milk is the perfect food for baby cows. The perfect food to grow those little babies from a 65 pound calf into a 700 pound cow as rapidly as possible.

If we’re talking “Wellness” I believe it’s time (well past time) that term takes into account a wellness and a greater good beyond each of us as individuals. The impact beyond ourselves must be considered. Whatever way you look at it the impact of the dairy industry is HUGELY detrimental.

If we start with land and water use. A meat and dairy eater requires 18 times the amount of land necessary to feed someone eating plant-based. Dairy requires 1,000 litres of water to produce just one litre of milk. Then consider the forced impregnation of mother cows, forced ejaculation of bulls, separation of mothers from babies at 1-3 days old and slaughter of male “bobby calves” at 1-24 weeks old. Now let’s take into greenhouse gas emissions, lakes of waste, the natural ecosystem and wild life annihilated to make way for grazing land or for huge mono-crops to feed those dairy slaves. The pesticide dumped on those mono-crops, the hormones and antibiotics forced on those cow mums to keep them producing for 5-6 years before they eventually become less efficient and are slaughtered for low grade meat.

All that huge impact to produce just a tiny fraction of what could be produced with plant agriculture. It’s a complicated subject and I dig in a lot deeper in my chat later this week in E626: Greg Litus and What Is The Most Sustainable Way To Feed The World? (Veganic vs. Animal Agriculture). Neither Greg or I expect you to blindly trust us however I do urge you to do your own research. Get your google on (!) or check out some of the links I’ll share in the E626 show notes.

I can make it really simple though. When “Wellness” takes into account the greater good and wellness beyond just us as individuals can there really be any justification to inflict the horror I’ve just shared on cows that feel pain, suffer and do not want to die?

Here are a few tips to make the dairy free switch:

1. Start with the easy wins. Oat or soy milk with your oats / cereal. Almond or macadamia milk in your coffee. Canned coconut milk in your curries.
2. Persist beyond any disappointing experiences. There are so many delicious dairy alternatives and an ever expanding list of awesome options. Generally the milks, hard cheeses and ice creams are pretty amazing. The yoghurts and soft cheese can be hit and miss however hang on in there, they are only getting better, cheaper and more accessible!
3. As you build your confidence start cooking with dairy free options or even make your own cheeses, milks, ice creams and yoghurts. Aim for as whole foods based as possible. Dairy alternatives can be surprising and creative and they don’t have to pretend to be anything like the diary product they’re replacing. For example: banana’s as a base for nice-cream and avocado in fudge or mouse.

Three: CBD. 

Disclaimer, this is well beyond my expertise however I’m certain it’s a wellness trend here for good. Both for good in terms of the longevity of “the trend” and also for the greater good. I’d like to interview a CBD expert on the podcast soon. First here’s a brief overview of CBD directly from Ben Greenfield of bengreenfield.com which is a great resource to further your own research into CBD.

“CBD is an abbreviation for cannabidiol, a prominent naturally-occurring cannabinoid component found in cannabis that comprises up to 40% of the plant. After THC (Δ9-tetrahydrocannabinol) – which is the psychoactive component of cannabis most often associated with marijuana – CBD is by far the most studied natural cannabinoid, especially when it comes to medical benefits and addressing issues such as insomnia and anxiety.” “Unlike THC, CBD won’t get you “high”, CBD can actually help to counteract some of the psychoactive effects of THC.” 

To get a little more clear on all the confusing terminology. Cannabis involves two parts of the plant: Marijuana and Hemp. So,

• Cannabis is the umbrella term for marijuana or hemp.
• Marijuana is a high-THC variety of cannabis plant.
• Hemp is a high-CBD variety of cannabis plant.

Unfortunately, (backwardly) CBD is currently only legal in Australia under special access. Anything with CBD in it is considered a scheduled product. So you have to go to your doctor and they have to have special approval from the department of health to prescribe it.

Let’s uncover just how ridiculous that stance is with a super brief intro to some of CBD’s extensive selling points. I guess I should share that although I’m linking to the claims I make I’m really sharing this information in the hope that you’ll do your own due diligence and use this as just the briefest launching pad into a truly complex subject.

From a safety perspective:

• There is zero evidence that CBD is addictive.
• No one has ever died from an overdose.
• The World Health Organization reports that CBD has little to no negative side effects.

From a health perspective:

• CBD is non-psychoactive all medicinal plus it’s a plant and natural. 
• Parents are finding it’s helping their kids with diseases such as Crohn’s, epilepsy and colitis when nothing else does.
• Medical studies have linked CBD / cannabis to managing symptoms for chronic pain, migraines, inflammation, schizophrenia, depression, anxiety, and more. That’s as an alternative to addictive, expensive and side effect riddled prescription drugs. 
• Pre-clinical trials are also proving its efficacy with preventing the spread of cancer.
• Studies also suggest CBD may help those who are looking to come off opioids. To quote from the The National Center for Biotechnology Information website that I’ll link to:

“The opioid epidemic has become an increasingly pressing problem with an estimated 26–36 million people abusing opioids around the world.¹ At the time of this publication, the Centers for Disease Control reports that 115 people die every day of an opioid related cause in the United States.”

From an environmental / sustainability perspective:

(Here’s a link to an article from green-flower.com called 15 Mind Blowing Ways Hemp Can Impact The Planet however here are just a few of my top picks)

1. Growing hemp prevents pesticide pollution. Hemp is naturally resistant to pests so growing hemp requires fewer pesticides or herbicides.
2. Hemp helps restore soil fertility.
3. Anything that is made from plastic can instead be made from biodegradable hemp.
4. Hemp can be used an awesome renewable bio fuel.
5. Hemp can reduce effects of carbon emissions.It is one of the few crops capable of reducing carbon emissions through rapid carbon dioxide uptake (carbon sequestration).
6. Cultivating hemp prevents deforestation. One acre of hemp can produce as much paper annually as four acres of trees.
7. Hemp grows in almost any environment.

Are you sold? I’m certainly sold on gaining more knowledge on this powerful yet perviously demonized plant!

Four: Individualised Health Protocols.

With at home genetic testing, the potential here is limitless and certainly not my expertise. Equally I anticipate there’s limitless potential for gimmicks and ineffective quick-fix NON-solutions.

Here are a few things I’m excited about and committed to:

1. Lock and load the generally agreed on basics rather than getting side-tracked by the fine details. Stuff like: consuming (#plantstrong) whole foods, prioritising both incidental and structured exercise, prioritizing adequate and quality sleep.
2. Find the professionals that cater to your situation / lifestyle.Either online or in person. As just one example: If you’re a vegan with gut problems you’re going to get much faster results seeing a specialist that works with vegans. I’d choose an online consult if necessary with that professional over the face to face interaction with someone more accessible yet with less relevant (and let’s face it perhaps bias against your chosen lifestyle) advice.
3. Acknowledge that the way you think is perhaps the most impactful part or your individual health protocol.It’s as unique to YOU as anything. You’ve had years to learn what works and just as importantly what does not work for you so far as the thoughts you repeatedly have, the actions they repeatedly lead to and the results you do or don’t get to enjoy. Of limitless examples:

• You might respond better to a pleasure based incentive OR a pain based threat.
• Perhaps you’re more successfully driven by external motivation (like a personal trainer or dietician) OR perhaps like me it’s all about internal motivation.
• Do you exercise best as part of a team / group fitness OR is exercise precious you time?
• Importantly, what are the mind games you play with yourself to get yourself to take the desired action?
• Equally, what is the defeatist self-talk that is the past and likely in the future has caused you to give up?

Five: Ditching The Hustle.

Over the past few years I noticed as an increased number of my clients have sported the Apple watch. My gut reaction was: “I wouldn’t wear one of those if you paid me!” Not that I’m not an apple fan girl – guilty – however I hate the thought of being even more connected. Even more “on” and reachable all the time.

I’m also toying with the idea of ditching all social media. Potentially ditching all friends who insist on constantly checking their social media while we catch up! That could be a tad extreme however I’m sure you appreciate the sentiment. “The Hustle” is hurting us. Being constantly on and constantly striving means we’re seldom satisfied.  

The ability to focus. Even the ability to communicate effectively face to face with other humans will increasingly become a rarity and a skill set. That’s terrifying to me. Here are a few of the recommendations I’m intent on incorporating onto my routine for my own wellness, for the greater good and to ditch the hustle:

1. Daily meditation. I’ve mentioned this many times before however I’m head over heals in love with meditation again after letting the habit slip to just a few days a week in recent months. I’ll admit daily is the dose I need. To stay calm, effective, grateful and focused. To give me that little pause before reacting (or over-reacting). I genuinely cannot think of a more impactful use of 10 minutes a day.
2. Weekly 24 hour digital detox. Again this is an on off habit for me. Have you noticed how your best thinking – the clarity and the new ideas don’t come when you’re entrenched online? They likely come in the shower or while walking in nature. When your mind has space. A digital detox gives your mind that much needed space.
3. Ongoing set, structured, non-negotiable time for social media(until I ditch / outsource it). While we’re on social, I also recommend filling your feed with only those representing the life and lifestyle you aspire to. Evict those 24/7 hustlers from your feed if that make you feel anxious or compels you to hustle in a way that does not bring joy to your life. I’m loving plenty of nature photography in my feed.
4. Ongoing conscious focus on enjoying the journey rather than simply striving for the end goal. I seem to learn and re-learn this one. There’s no ONE end goal anyway right? You’ll always move the goal post. Or you’ll fixate on the next goal as soon as you achieve the last one. With goals as huge as a fit, strong, happy, healthy vegan world the only way to stay motivated and sane long term is to make the journey enjoyable.

One of the things that I super enjoy about my journey is the amazing people I get to interview for this little podcast every single week and the opportunity I have to share those conversations with you.

Coming up in E626: Greg Litus and What Is The Most Sustainable Way To Feed The World? (Veganic vs. Animal Agriculture).

This was such a fascinating conversation and Greg is both incredibly knowledgeable and super generous with his time. I hope you can tune in for our chat.

Till then that’s it for today in Healthification. Thank you so very must for trusting me with your time and attention today. It means a lot.

The Healthification podcast is proudly bought to you by my FREE ‘Easy Vegan’ plan. It took me 25 years to transition from a meat eater to a happy, healthy Vegan! You can do it in just 3 days with my simplified ‘easy vegan’ plan!  Get the fit, strong, and healthy plant based body you deserve… while avoiding ALL the mistakes I made along the way!

Till next time, remember Creating a body and life you love is Freedom. (If this ex-carb queen, non genetically gifted, naturally uncoordinated vegan chick can do it – so can YOU!!!)

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