Список из самых популярных хештегов по теме #VEGANPODCAST

A delicious baked oatmeal to try. Hope you’re having a great week friends. Simon

Had the privilege of watching @gamechangersmovie a few days ago ahead of the release . Thank you @jamescameronofficial @suzyamiscameron and @lightningwilks - it’s incredibly well done with lots of science (what I liked most about it) that explains how a plant based diet can help you with your physical health + performance. It’s out at cinemas globally in the coming months - I highly recommend going and watching it if you are thinking about a plant based diet and want to learn more about exactly how changing your diet may help you achieve your goals. Great to see guys like @djokernole and @lewishamilton advocating for a plant based lifestyle. When these guys speak everyone listens. The science is so so clear - forget the chaos you read on social media from people who are profiting off of the confusion - it’s not only a wonderful way to fuel your body for physical results but is also kinder to our environment and animal friends. Lastly, new podcast live today with my good friend and all round great guy @nimai_delgado who is one of the cast members in the @gamechangersmovie - in this episode that we recently recorded in Los Angeles we talk about the common concerns and barriers that may stop people from trying a plant based diet or vegan lifestyle. Enjoy. Simon

#1000repchallenge with @journeyretreats. What an incredible week! Great news for those messaging me saying they wish they had of known about last weeks retreat - yesterday we decided to run a second Plant Proof hosted Journey Retreat this October 4-10 ⠀⠀⠀⠀⠀⠀⠀ You don’t have to be super fit to attend - there are daily exercise sessions so it’s certainly good to come with a positive mindset towards moving your body however each session can be tweaked by the highly skilled trainers to suit your level of fitness. Training is a mix of functional exercise (strength + cardio), yoga and pilates. ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ @journeyretreats are about helping bring back the balance into your life. By the end of the week the aim is to have you feeling refreshed, balanced and inspired. At the October event there will be guest speakers (including myself), cooking demonstrations, delicious plant based meals and snacks, massages, lots of like minded legends to connect with and of course plenty of down time to enjoy the local area whether that be relaxing by the pool, snorkeling at nearby islands or taking a trip to visit ubud. ⠀⠀⠀⠀⠀⠀⠀ If you’re interested send me a DM with your email and myself and @journeyretreats will be in touch with specific information. ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ Simon

Eggs are admittingly a good source of protein and micronutrients - but how do they stack up against a plant based protein source like tofu? ⠀⠀⠀⠀⠀⠀⠀ When you switch from egg scramble to tofu scramble you get less saturated fat + cholesterol and instead get more polyunsaturated fats - as I’ve mentioned before this substitution lowers ones risk of cardiovascular disease. ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ On top of that, we know that omnivores have a certain strain of bacteria which metabolise choline into TMA in the gut which is eventually converted into TMAO in the liver - a compound associated with cardiovascular disease that whilst not fully understood yet is being studied heavily by several research labs. So even if you’re not 100% plant based, choosing tofu scramble (lower in choline) means less TMA production. If you’re vegan, you don’t need to stress about TMAO as studies have shown people eating a 100% plant based diet have minuscule amounts of the pathogenic bacteria that produce TMA. Another probable mechanism to explain why very plant focussed or plant predominant populations have extremely low risk of cardiovascular disease. ⠀⠀⠀⠀⠀⠀⠀ What about B12? Whilst commercially produced eggs do contain Vitamin B12 this is via chicken feed supplementation so skipping the middle man and taking a B12 supplement is no big deal - plenty of omnivores these days are B12 deficient due to the depletion of our soil and overuse of chemical pesticides + herbicides. Whether free range chickens lay eggs that contain B12 depends on the soil quality. ⠀⠀⠀⠀⠀⠀⠀ If you’re keen to give a tofu scramble a go checkout my recipe at plantproof.com (all of my recipes are 100% free). I find adding spices like turmeric, cayenne pepper + cumin along with fresh garlic and chives is a great way to make the tofu taste incredible. ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ Give it a go and let me know how you go

Regardless of what dietary framework you follow there is always particular ‘nutrients of focus’. Whilst omnivores need to be careful of exceeding normal iron levels (yes high intakes of heme iron, from red meat in particular, appears to be associated with the development of cardiovascular disease) it pays for people following plant focussed diets to be conscious of their iron consumption & absorption. When it comes to iron deficiency - the most at risk populations are children, women of childbearing age and people suffering intestinal diseases that affect absorption such as Celiac & Chron’s. Swipe left for some information on improving your iron consumption and absorption. ⠀⠀⠀⠀⠀⠀⠀ Whilst it’s true spinach and other dark leafy greens do contain considerable oxalates, which can reduce iron absorption, this is factored into the calculations on slide 3 which show a higher daily target for people following a plant focussed diet. These targets (1.8x the normal iron recommendation) are based off a single study from 1991 that compared a group who’s diet was based around ENHANCERS versus a group who’s diet was based around INHIBITORS (what they compared to a vegetarian diet). In real life a plant based diet is likely to fall in the middle of those as such populations usually have the highest Vitamin C intakes - a very powerful enhancer. So rather than being caught up too much on the numbers the principles in these posts around iron sources, inhibitors & enhancers should be the take home message. ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ Additionally if you cook your spinach & other greens you will increase the bioavailability of the iron compared to eating them raw. Both boiling and steaming reduce oxalate content however steaming is generally considered superior as it retains more of the overall nutrient offering. You will also get more out of your greens by pairing them with the ‘enhancers’ on slide 4 & avoiding ‘inhibitors’ on slide 6. Of course if you’re enjoying an abundant plant based diet and your iron levels are normal then there is no need to complicate things, just keep eating the way you have! ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ Hope that’s helpful friends. Simon

Nothing like a simple nutrient dense home cooked meal. ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ Tofu Brown rice Roast Pumpkin Roast Sweet potato Mushrooms Roast Brussels Sprouts Broccoli sprouts (for that Sulforaphane boost ) Roast Carrots Rosemary ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ One of the best parts of eating a whole food plant focussed or exclusive diet is the benefits you get from dietary fibre. I’m sure you’ve heard of leaky gut before? The medical term for this is “increased intestinal permeability”. This occurs when we don’t eat enough fibre and genes for proteins that keep the gut wall cells tightly connected get down regulated. When these cells, or tight junctions, become separated the food you’re eating can free flow into your circulation making you susceptible to auto-immune diseases, cardiovascular disease, metabolic disorder, systematic inflammation etc. Theres also research showing that the healthy metabolites produced by our bacteria feeding on fibre directly affect our mood and ability to turn off Pre cancerous cells. ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ And when I say fibre that doesn’t mean Metamucil. There are so many unique types of fibre - as a general rule of thumb you want to aim for more than 30 unique plants a week and over 28g per day if you’re a woman or 38g if you’re a man Which is why I have the #plantproof40 challenge setting the goal slightly above this at 40 unique plants per week. Whilst probiotic supplements may be important in a very small % of circumstances they are not the cure all for gut health that the industry suggests. There’s even data suggesting probiotics after a course of antibiotics will impair the guts ability to recover. The other thing to consider with probiotics is that they do not colonise. Which means their benefits, if experienced at all, are only transient. Functional foods containing probiotics are different because a lot of their benefit is due to the predigested fibre that they contain. Nothing will beat the diversity of plants in your diet - this is the food that will allow your healthy microbes to grow strong and proliferate. Simon

“Forgive yourself for not knowing, what you didn’t know before you learned it”- Maya Angelou ⠀⠀ The theme of this weeks episode of Nutrition Rounds, with my good friend, the incredible @jamesaspey , drops tomorrow 4/22. We discuss the “why” behind veganism, that far exceeds just the science. Once upon a time we were both omnivores, so we come from a place of empathy, understanding and kindness. ⠀⠀ James shares his journey through leukemia, to finding the ultimate nutrition through plant based diet, his spiritual awaking and path toward compassionate vegan living. He’s reached millions upon millions of individuals through his world renowned speeches and activism. ⠀⠀ Whether or not you’re vegan, omnivore, vegetarian or pescatarian, I truly think this episode will speak to you. James is a brilliant, kind and enlightened human being, and he wants to share his beautiful message with the world. This is hands down one of my favorite episodes yet. ⠀⠀ A few key points: ⠀⠀ Did you know dairy cows are forcibly impregnated by humans- and after a male baby calf is born they are taken from their mothers immediately (how devastating is that!?) and slaughtered. Her milk is taken and pumped for our consumption while her baby dies. How backwards is this?Dairy is not a humane industry. ⠀⠀ If the world went vegan, it could save 8 million human lives by 2050, reduce greenhouse gas emissions by 2/3 and lead to healthcare savings of $1.5 trillion. ⠀⠀ Millions of day-old male baby chicks, are killed by either being gassed or being thrown into a macerator- a machine that chops them up alive - this is standard practice and occurs in all egg farming systems, including organic. ⠀⠀ And James shares so much more. ⠀⠀ Subscribe so you don’t miss the episode when it drops! Link in bio! ⠀⠀ PS***If this post & episode makes you want to close your eyes and ears: give some thought as to why. It’s a natural reaction, bc you’re a kind being who doesn’t want to cause harm, pain, strip mothers of their babies and cause terrible suffering. I know you don’t. So open your eyes, ears and your heart to this episode. It’s a beautiful first step toward learning about compassionate living.

Was butter ever really back? There is a preponderance of evidence showing that replacing foods rich in saturated fat with foods rich in either polyunsaturated fat or unrefined grains (particularly whole grains) lowers ones risk of heart disease & stroke (the #1 killers in Western populations). Yet in 2014 a meta analysis with severe methodology flaws was completely misinterpreted by the media. This is the danger of having people not trained in science reading scientific papers and creating headlines. If you investigate this Meta-Analysis you’ll see the included studies are looking at high saturated fat diets versus low saturated fat diets that were high in refined sugars (I.e difference between saturated fat and junk food). Unsurprisingly they found no difference in heart disease risk. All this really proves is there is more than one way to eat poorly. Yet this is one of the studies low carb proponents point towards because the large epidemiology studies do not fit their narrative. If you do look at trials where saturated fat is compared to diets rich in Polyunsaturated fats or whole grains you DO see significant reductions in ones risk of cardiovascular disease. Just look at Mazzafarians 2010 meta-analysis or Briggs 2016 review. I feel so sorry for people trying to make sense of all of the conflicting headlines they read - it’s absolute chaos. Both mass media and certain food industries, specifically animal ag and the ultra processed food companies, benefit by keeping humans confused. When we are confused it means we eagerly click on the next headline & watch the next nutrition segment which means more advertising revenue for the media companies... and at the same time after seeing all this conflicting information, often just days apart, we throw our hands up in the air, say it’s all too hard, stick with what we know (which ironically was instilled in us by society at a young age) and continue eating the foods these billion dollar industries sell. A perpetual cycle that doesn’t truly care about your health.

How do you like your smoothie bowls? ⠀⠀⠀⠀⠀⠀⠀ - frozen bananas - ground flax & hemp seeds - cinnamon - macadamia milk - 1/2 cup of overnight soaked oats - topped with some granola, Brazil’s nuts (rich in selenium) and pumpkin seeds - if you want some extra sweetness add a few medjool dates. I also often blend in frozen blueberries and/or frozen spinach. ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ This bowl is rich in plant protein, fibre, whole grains and omega 3’s along with an abundance of micronutrients. Did you know the RDI for fibre is set at 25g for women and 30g for men but this is based on studies suggesting how much is needed for regular bowel movements? For avoidance of chronic disease the NHMRC recommend 28g for women and 38g for men per day. ⠀⠀⠀⠀⠀⠀⠀ Best part of making bowls like this? Takes 2-3 minutes to whip up as long as you have your fruit frozen and oats soaked the night before. ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ Simon