A Week of Vegan Activism | VLOG

[UltraVid id=233 ]I visited Canada Goose, Northamptonshire Chicken Save, Essex Pig Save, and a few more vegan activities this week. Hope you enjoy this weekly Vlog as a vegan activist.

Please take the time to watch what the health on Netflix to understand the perils of the western diet, and the healing and protective effects of a plant based diet: http://www.whatthehealthfilm.com/

If you want a planet to live on for your kids or their kids then please watch Cowspiracy on Netflix and see how animal agriculture is the leading destroyer of our planet:

Thank you for watching. If you enjoyed leave a like and a comment and most importantly Subscribe for more 🙂



[UltraVid id=224 ]This is my morning routine in Bali! I have been in Bali for a few months now, and I hosted my very first fullyrawretreats. I am excited to show you a little bit of what my life looks like in the mornings before I begin the rest of my day.

About FullyRawKristina:
Kristina Carrillo-Bucaram lives to inspire a FullyRaw, or 100% raw vegan healthy vegan lifestyle at www.fullyraw.com. A raw vegan lifestyle incorporates fruits, vegetables, nuts, and seeds. KristinaFullyRaw posts new videos every week that include recipes, tips, tricks, vlogs, motivational, fitness, exercise, and inspiration on how to be the best version of yourself.


Dr. Melanie Joy : Carnism vs Veganism | A PBN Interview

[UltraVid id=219 ]Carnism Vs Veganism: Melanie Joy, Ph.D., Ed.M., is a Harvard-educated psychologist, celebrated speaker, organizational consultant, and author of the award-winning book Why We Love Dogs, Eat Pigs, and Wear Cows. Dr. Joy is the eighth recipient of the Institute of Jainology’s Ahimsa Award, which was previously awarded to Nelson Mandela and the Dalai Lama.

Her work has been featured by numerous national and international media outlets, including the BBC, ABC Australia, NPR, and the New York Times. Dr. Joy has given her acclaimed carnism presentation on five continents, and the video of her recent TEDx talk on carnism is in the top 1% of the most-viewed TEDx talks of all time. She is also the author of Strategic Action for Animals. Dr. Joy currently lives in Berlin, Germany, with her husband and co-CEO of Karnismus erkennen, Sebastian Joy.


Urban Farming with The Dervaes family

[UltraVid id=193 ]Drivers whizzing past on the 210 freeway through Pasadena have no idea that a stone’s throw away from the fast lane is a lush but tiny Eden a 4,000 square foot farm it not only feeds a family but revolutionizes the idea of what can be done in a very unlikely place the middle of a city this is city living but I bought the country to the city uh-huh rather than have to go out to the country I just imported it 63 year old Jules duvets started this backyard farm ten years ago it’s a deliberate throwback to the story days of self-reliant rural America Jules and his children grow almost all the food they need and everyone pitches in five pounds of grapefruit his daughters a nice we have another guy coming to pick up Andrew dan yeah are you done and his son Justin their produce is organic and their animals are well friendlier than average to say hi say hi we have a a chicken straw ducks and to dos the ducks and chickens lay thousands of eggs a year and keep the bugs in check they really made the dynamics of Elvin homestead much more sustainable sustainable and dense on their 4,000 square feet they raised 400 varieties of vegetables fruits and edible flowers 6,000 pounds a year enough to feed themselves with plenty left over and with the current passion at high-end restaurants for local pesticide free produce chefs are literally beating a path to their door no good are you doing Oh wonderful soil she’s so what are you gonna do the sorrel hmm I’m gonna use it to make a really nice sound relish with uh cucumber for our salmon dish the family makes about $20,000 a year from their front porch sales they use it to buy the crops they can’t grow like wheat rice notes I would say at the beginning I didn’t really believe I could do it I had some doubts because I come to kept again this place is too small there’s no way that we’re going to be able to feed ourselves plus I never thought we could even grow the vegetables for the for the market so how did this experiment in independent living begin it all began 10 years ago when Jules bought some taco shells for dinner he learned too late that the shells were being recalled because they had been made by mistake with genetically modified corn when I thought about putting this food in my children smile tonight and they were depending on me to give them good stuff I mean they’ll take whatever their parent any child would take what a parent hands them they’ll say this comes from my mom or dad and I couldn’t afford to be in that position of giving him bad stuff now a decade later this radical foodie has succeeded in going off the grid he calls his lifestyle the path to freedom and what to family think of that whole approach they thought it was strange they thought it was they thought it was my daughter wouldn’t come out of the front yard and visit with her friends because they said what’s what’s up with your dad they wanted to know well as go one because I was did making some radical changes here there Gervaise have no ugly commute they avoid office politics and we’ll never get fired but their jobs are way more than nine-to-five I need I need to help all the help I can get and it’s my family that like in the old days the farmer farmers family made the difference there are no microwave ovens in this kitchen and no Cuisinarts either we have gizmos but they’re just hand power what little electricity they use is generated by these solar panels how much is your electricity bill well it’s running about the highest twelve dollars a month 12 dollars a month for everything here yeah they spend even less on gas this is their biodiesel brewing station so this is just new grease from restaurants yeah they use it defiling rings french fries there anything you would fry and you get it free yeah free and delivered on our doorstep the gasoline station is self-serve it hasn’t always been easy justin remembers the year that frost wiped out a crop another year it was a destructive insect and recently they’ve noticed a new challenge climate change we call it the forefront of global weirding because we’ve been gardening for so long you can sense things are off we have this June bug that comes out it’s called June so it’s supposed to come out in June but comes out in July in August and you know September so something’s definitely off the other challenge is water Southern California skies don’t deliver enough of it so Jules keeps the water bill down with this ancient form of irrigation that’s a clay pot irrigation but the Bears under there it’s buried usually up to the throat here and then all you do is fill it up and the water weeps through the portal and through the clay and you get the water where the plant stated at the root zone plants to take the water as needed so just so simple it’s 5:00 o’clock time the time when it all pays off there’s going to be insider Elsa the derv A’s are the ultimate locavores their food travelled a whole hundred feet from the field to the table they all say they love urban homesteading and can’t imagine living a typical consumer-driven life at the end of the day some not so back to nature activity visits to their web sites have grown dramatically they get about six million hits a month from others interested in this grow it yourself revolution we’re all in the same boat on the same planet and there are people now asking deep questions about the future of the planet and they’re willing to do this they’re willing to take a risk it’s a risk that has paid off for Jewel’s and is blazing a trail for others I’m Val Zavala



[UltraVid id=188 ]Oh my gosh I have passed figs Wow being robbed vegan on a budget is definitely doable I have now been raw almost ten years and honestly I don’t make that much money so I’m gonna share some of my tips with you today and of course not everything is gonna be applicable to everybody but I’m sure if you stay through the video that you can find at least one takeaway tip for yourself look at your budget I know it sounds like cliche almost annoying advice to hear in the past I’ve looked into raw retreats and they’re like thousands of dollars and the response that I get from the people who are putting it on is like well what’s the cost of your health really cat and it’s almost a trick question because of course your health is priceless but we also have to be smart about our money and if getting in debt it’s gonna stress you in the long run like mental health is something you have to care about as well so of course I believe your health is priceless but I’m also not here to tell you to buy that $12 pint of blueberries because they’re healthy for you if you’re asking how much it costs to be raw you know very likely it will cost more than a processed diet so it might be worthwhile to reevaluate your expenses and see if there’s any reworking you can do when it comes to your spending really look at where your money is going and decide if it’s important to you make your staple foods cheap ones bananas are a great example buy in bulk in order to get case discounts and this is gonna work for fresh fruit it works for coconut water or juices anything that you want to buy in bulk you should be able to get the wholesale price for something like a 10 to 15% case discount at any grocery store don’t be shy to talk to the staff at grocery stores and farmers markets as well research your nearest wholesaler some of them even do delivery get creative I found a really good grocery store one time because I was talking to a restaurant owner about where he got his produce shop locally and in season because of its natural abundance in season fruit is likely going to be less expensive than something that’s been shipped in is it being shipped in right now [Music] and of course this also helps support your local farmers find aesthetically challenged fruit or veggies at your grocery store or farmers market sometimes they have a rack where it’s already marked down to scale fruit sometimes you can even just talk to them one-on-one and say hey this is kind of funky it’s probably headed for the trash but I’ll take it off your hands for you you just want to mark it down for me I did go over this in my other video and I’ll link that below don’t waste your coin there are quite a few on this topic so I’ll start with one which would be low calorie fruit something like out of season fresh raspberries for example those are gonna be so expensive I would consider them definitely as a luxury item and maybe use some more as like enhancements to your meals if you really want to go for that flavor so adding a few into your smoothie just to get that raspberry flavor or adding them as little toppings to your desserts instead of trying to make like a whole monomial out of them I’d say to think before you buy superfoods these can be quite pricy and not always worth it don’t waste your point on smoothies from restaurants I think once in a while it’s great to treat yourself but most of the time you’ll be able to make that same meal at home for a fraction of the price lastly don’t waste your money on the pre-cut prepackaged fruits and veggies in the like quick grab fridge sections of grocery stores I know it seems convenient but it’s just their way of squeezing dollars out of you while making use of their moldy fruit that’s what they do they’re cutting off the bad sections and it’s great I think as far as like sustainability and using all the parts of the fruit but they’re quite overpriced at the end of the day nobody’s getting a deal walking out a Whole Foods with like a little twelve dollar cup of watermelon and that touches on that low calorie point from the beginning is really understand how many calories you’re getting out of each dollar you’re spending watermelons on that note be prepared for outings if you know you’re someone who’s likely to get peckish so bring food with you or simply know where you can access cheap fruit while you’re out and if you’re asking what is cheap fruit like how if I’m getting a deal that’s a great question and I’m gonna encourage you to shop around there’s definitely a learning curve to this if you’re someone who’s new to buying fresh produce something I do and would definitely recommend with regard to shopping around is I keep a digital note on my phone and as I go to the different grocery stores and farmers markets in my neighborhood I have a list of my staple foods that I kind of always buy my favorite items and I will write the different costs for each store of course costs are gonna very subtly but I start to get an idea of trends of the cost of each fruit or vegetable how that changes throughout the year and how that differs from store to store in terms of like which ones are the more fancy grocery stores that are just charging work if they can and which ones are more like budget-friendly I’d also recommend exploring Asian markets if you have access my experience is that they have pretty good prices generally and a selection of exotic fruits that are hard to find anywhere else talk to other raw vegans and vegans especially the ones in your area you can do this in person or online like Instagram or 30 bananas a day pick their brain ask where they get their cheapest stuff the raw vegan and making community is amazing and I’ve had such a phenomenal time at every gathering that I’ve been to but I would never want anyone to get this idea that they have to blow the bank on an expensive raw vegan retreat just to maintain this lifestyle cuz that’s not the case of course you have the online community for support but there’s nothing better than in real life connection and there’s definitely budget-friendly ways to do that free options include pot Luck’s in your area or a lot of gatherings are free more like one-day events that are just hosted in a park or something as for longer-term events look into your volunteer options retreats need staff festivals needs that I’ve been to at least four festivals now and I have volunteer to every single one of them and of course it’s going to be a different experience because you’re working a lot of the time but it made it possible for me actually attend on the topic of travel think about how to factor your diet into your travel plans for example it’s gonna be tremendously cheaper to be a fruitarian in Thailand then it would be in Japan it’s gonna be cheaper to travel as a fruitarian in the tropics than it would be in Alaska in wintertime for example of course your diet is not here to rule your life but it’s something to take into consideration if it’s important to you and you’re on a budget as another option maybe consider combining whooping into your travel experience if that makes sense for you you know finding a farm you can stay on work on and eat from I do have a video on this topic and I’ll link that below as well there are a lot of guerilla farming that’s happening and just natural seed spreading that’s happening so there are wild plants that you can eat from foraging is gonna be location dependent and see them dependent but definitely consider it as an option the more and more that I learned about fruit and fruit trees the more as I’m driving around I can spy them in neighborhoods so get educated on what fruit trees look like you can also access different maps online I know when I was staying in California I just googled like fruit neighborhood map or something with these keywords and I was able to find so many fig trees in my area that were just public like on the side of the road that nobody else was accessing oh my gosh I have to pass to fig Wow so there are fruit maps available there’s also Craigslist some homeowners have fruit trees in their backyard that are really just a nuisance to them and they put ads like can somebody please come pick my oranges or have free oranges that may be also accessible on Facebook groups for your neighborhood you can also put an ad on Craigslist like will come pick your fruit if I can eat it I will soon be a full-on glowing orb as the Sun that’s right here Oh better so check out your map options Craigslist and heck I wouldn’t be surprised if there were even apps nowadays that facilitate foraging consider working or volunteering even a couple times a month at your local farmers market grocery store farm or co-op I say this because employees will often read the benefit of partial discounts or extra free food plus the networking opportunities of countless I know organic can be so expensive so maybe you can’t buy it right now and that’s okay and it doesn’t have to be all or nothing maybe you can just buy some and not others get educated if you’re sensitive on which produce is most susceptible to chemicals consider secondary options so of course fresh fruits and vegetables are gonna be ideal most of the time for a digestion and nutrition etc but there’s still some really great healthy secondary options that might be worth including cuz they’re a little easier on the budget most of the time in my mind this includes dried fruit and vege frozen fruit and vege fruit and veggie juice like bottled and maybe it’s even pasteurized and that’s okay with you you know we really have to find what works best for us and at the end of the day that’s gonna be healthy or no doubt and buying like soda bah minimize eating out I say this because restaurant meals will likely not fill up the stomach of a raw vegan if being honest and maybe there’s raw vegan gourmet on offer but I find that’s not worth it for me it ends up costing me my gut with too many refined and fatty ingredients I end up just healing you’ll grow your own simple things like herbs or scallion can be really expensive in the store and practically effortless to grow at home even something like kale does pretty well a lot of places because it’s so hard me so research in your area talk to your local farmers or research online you can figure it out shop online to find the best deals for particular items so your favorite superfoods powder is flavoring supplements even kitchen equipment using powders or supplements might be helpful for you from one person to the next we’re gonna have different deficiencies or lifestyle based need if you’re lacking in particular minerals for example it might require like a whole box of mixed greens to supplement you for that those boxes can be like six to nine dollars and if you have to have that every day that’s gonna add up as an alternative you could simply add a scoop of green powder to your movie so that way you get your nutrient requirements without breaking the bank learn how to prepare healthy satisfying raw vegan meals at home this was huge for me on my journey not only did it help save me money from going to restaurants but also helped me develop my relationship with my body and food and you too and that will find your personal way that become more efficient and cost effective with meal prep so to help you with this I have my four recipe books if you’re interested in low-fat raw vegan cuisine I like to focus on Whole Foods so there’s no processed ingredients like salt or oil nothing like now let’s show you or maple syrup or agave my priority still is on the texture and taste so you’ll be feeling really satisfied and if you want to go for all four books there’s a 15% off discount just so you know those are my 20 tips I hope you enjoyed watching this video and now it was helpful for you if you would like to support me and support the vegan message give it a blank i’m sending so much love your way and support on your raw vegan journey you can do it and thanks so much bearing with me as I shift it around to accommodate this son what do you think the world are all around you


74 Year Old Discovers the Fountain of Youth in Her Garden looks 40

[UltraVid id=185 ]Today we have another exciting episode for you. I’m here in South Florida once again, and
I’m here actually at a really cool home that is growing food. And the reason why I am at this home today
is because the gardener here that I’ll be interviewing at the end, basically has found
the fountain of youth. And she’s actually been on many different
TV shows and the news media come and interview her and kinds of stuff. And basically the Fountain of Youth that everybody’s
always been searching for and they sent what Columbus or Ponstillion or whoever to find
the Fountain of Youth. What if it’s where you are right now? And basically, the fountain of youth that
she found is growing food at her house and eating the foods that she grows from nature. And eating foods from nature. And it’s, this lady is incredible. She’s a new friend of mine. I just met her for the first time today. And I’m going to go ahead and share with
you guys actually what she’s growing and how she’s growing it, and talk to you guys
about some of the benefits of the foods that she’s growing. And then at the end we’re going to interview
her about, you know, her diet, her lifestyle and of course her garden as well. So I mean, I really think it’s a sad shape
here in south Florida. Most people just have front lawns. And, you know, what if you could grow food
and keep your health and stay younger longer. Not because of any supplements or anything,
potion pill, you know, that you have to buy but just if you’re just growing your own
food and high quality food at that. Because she like me, also believes that you
know, we need to have a high quality food. So she’s adding things like trace minerals
into her food to have better than store bought quality food right at her fingertips and right
outside her back door. So anyways, let’s go ahead and head across
the street and we’ll show you guys how she’s growing not only in her front yard but also
in her back yard as well. So now we’re over in Annette’s front yard. And as you guys could see, she doesn’t have
a lawn here. She’s actually using the space more wisely
to produce food. And this is what I believe everybody should
be doing, at least growing a part of the food that they need to eat. You know, we have shifted responsibility for
our health to the doctors, to, you know, get us better when we’re sick, and to the farmers
that are growing food to hopefully keep you well. But I personally believe that in most instances
they’re failing on these tasks because there are more and more diseases, you know, than
ever. And like the top 15 killers are caused by
the food that you put in your mouth. And, you know, the doctors can only, you know,
help your body, assist your body to heal you in some cases but in many cases, you know,
they give you prescription drugs that just control the symptoms. And they never really heal you. So, you know, it’s my belief that the body
heals itself. And that’s why I think everybody should
take some responsibility for their health but also, you know, for the food they’re
eating. And that’s what Annette’s doing here in
her front yard. She has these wood chips in, so as the wood
chips are sitting on the ground it’s actually creating more fertility and adding fertility
to the soil in the forms of fungal dominated compost. And in this whole area here she has a whole
bunch of pineapple plants. So these will make some delicious pineapples
in, I don’t know, over a year, a year and a half. And then behind that, she has a big bunch
of bamboo. If you guys could see that, she could use
the bamboo for stakes in her garden, but more importantly, she’ll actually eat the young
emerging sprouts that she’ll cover up, you know, with an old trash can or even just pile
some dirt on it. And when they come up and they don’t get
hit by the sun, they’re a lot more easy and tender to eat. Now she does have a special variety of bamboo,
you know, for eating, you know, in it’s natural raw and uncooked state. Many bamboos can be, you know, cooked and
eaten and they get a lot more tender. But anyways let’s go ahead and go over,
oh I see one on the ground over there. Let’s go ahead and take a look at one of
her favorite foods that is probably responsible or partly responsible for her good looks. So now what we’re looking at is a tree that
she planted many years ago on her property. And this thing is huge. This is probably like pushing fifteen feet
tall and she told me earlier that this thing was taking over the front yard. So she actually had to cut it back a lot. But despite being cut back, this is actually
fruiting and producing lots of fruits and lots of leaves. And yeah, I mean you could see just there’s
so many fruits it’s also attracting bees and other beneficial insects here. And what this fruit’s called is it’s called
Noni. And it’s from the South Pacific, and in
Hawaii it’s very popular, and it’s often used in Hawaii, I have videos before where
I talk about Noni a little bit. But it’s a very medicinal fruit, and medicinal,
you know, read non-sweet fruit. And one of the things Annette does is she
never will pick these off the tree because if they’re picked off the tree, these are
not ripe, they’re really hard. She wants to get fruit in their peak ripeness. Which also means that they are at their peak
nutrition as well. So to do that you don’t pick them off the
tree, you actually just look on the ground. So right here, check it out, we found one
today on the ground. And when they’re on the ground they get
kind of little bit translucent. Here’s one here that’s like still kind
of green and what not and it’s nice and hard. I don’t know if you guys could see this
branch over here. But in the front there’s a little small
baby, a bigger one and then a green one, and in the back it’s starting to get a little
bit lighter in color, but it’s not as translucent as the guy over here. But yeah this guy is ripe and ready to go. And the thing about this fruit is if you smell
it, it has a strong odor. And it kind of smells like cheese. So, so yeah. Like this is probably not the tastiest fruit. Let’s go ahead and, how she normally would
do this is she would harvest it, she would wash it, and then she would store it in the
fridge. So maybe I’ll take this in and we’ll go
into the fridge later, I’ll show you guys washed fruit, and then we’ll explain how
she uses it, and then at that point maybe I’ll try one of these guys to let you guys
know how it actually tastes. But yeah. The Noni fruit, it’s definitely healing,
medicinal fruit, and she drinks the juice quite often as she has a huge tree that makes
more fruits than she could even eat. And I want to stop there, I mean, this is
more of a wild fruit tree. And I want to encourage you guys to get wild
fruit trees whenever you can. They’re generally higher in anti-oxidants
and lower in sugar, you know, than fruits that are commonly made today. A lot of fruits that actually you would buy
at the nursery or Big Box store are fruits bred for sweetness. And, you know, in my opinion we should have
fruits bred for nutrition. Because that’s what I’m after and that’s
my goal. I mean, sweetness is good but, you know, they’re
bringing things like the anti-oxidants out of the fruits so that they could be stored
and shipped well. Because a fruit could have many different
traits. And it would actually be cool someday if somebody
actually, you know, had a variety of Noni that is actually sweet with also the medical
benefits. Anyways let’s go ahead and share with you
guys more sweet high anti-oxidant fruits that could be grown probably many places in the
United States. So another fruit tree she actually has in
the front yard is right here. It’s these guys. I don’t know if you guys could see all the
berries on here. There’s like a whole bunch. The red ones are not quite ripe yet and these
guys are the ripe ones. These are black mulberries. So mulberries are really highly pigmented
berries and I encourage you guys to eat copious amount of berries because they are very high
in anti-oxidants and lower in sugar compared to many other fruits. And, you know, it’s the anti-oxidant color
that’s staining my fingers, this red color, it’s this color that has, mmm that’s quite
good, beneficial properties for us. I mean, they’re doing all kinds of research
nowadays and finding different anti-oxidants are effective against cancer and many other
diseases out there. But most importantly for me besides just the
disease fighting of the anti-oxidants is because the anti-oxidants protect us from free radical
damage. And I think this is the major contribution
to aging, you know. There are things you could do that will age
you faster. I mean, we know that smoking will give you
wrinkles and you know, your dietary choices will play a role in how fast you age. You could eat foods that will age you faster
or you could eat these high anti-oxidant foods that will prevent the free radical damage,
which means you’re going to age slower and be able to keep your beauty and your health
much longer. I mean, I like to look at my food like Hippocrates
said, Let food be thy medicine and medicine be thy food. An unfortunately in our society we’ve gotten
away from eating the foods found in nature. Like Annette grows and also eats. So what I want to do next is actually go ahead
and head in to the back yard and share with you guys some of the vegetables she’s growing
now and more importantly, the most important vegetables that she’s growing in her backyard
here in South Florida, but you guys could grow wherever you live. And I think everybody should be growing these
vegetables that I’ll show you in just a little bit. So now I want to share with you guys one of
the best leafy green vegetables you guys could grow here in the south, you know, that is
hot and humid that really likes the conditions. And it’s actually right over there yonder. So let’s go ahead and take you over there. So the leafy green that’s been growing the
best for her at this time of the year are these guys. These guys are known as the Georgia southern
collard greens. And you could see they’re nice and huge
and large. So greens are definitely one of the main staples
of Annette’s diet, and looks like she’s not having any problems growing these collards. In addition, she has the bottom mulched with
leaves, you know, so that she does not have to water as much. And this creates a layer of protection on
the soil because the soil microbes and earthworms and all the creatures in the soil are some
of the most important things for your garden. So I like that she’s doing that and all
this stuff looks super healthy. Now all the cruciferous vegetables such as
the kale, the collard greens, and bak choy, cabbage, all these cruciferous vegetables
have anti-cancerous compounds in there. And the best way to get them into you is to
harvest your greens and then chop them up and then eat them. So whether you’re going to chop them up
and eat them in a salad, or whether you’re going to put them in the blender, the blender’s
chopping it up, add them with a banana, some coconut water and drink it in a smoothie. Or whether you want to put these through the
juicer and have the juicer chop it up and then drink the fresh vegetable juice. Those are some of the best ways to get the
most amount of nutrients out of your greens. Next let’s go ahead and tale a look at another
area where she’s really growing some of the most nutritious foods on the planet. So as I mentioned before, another way that
Anette is growing food is actually in these pots here. And these are just standard nursery pots. And, you know, she has a lot of area that’s
actually ready to grow and raised beds and a lot of pots. But she also has a lot of landscape rocks
and things down where she maybe doesn’t want to grow in the dirt. So she actually is growing in pots. And I mean, you guys could grow a lot of foods
in pots even if you are renting, and you could take these pots and the soil with you when
you move. And she’s chosen to grow some of the most
nutritious plants in these pots and some of the ones that are very easy to take care of,
such as the herbs. I think everybody should have an herb garden
like Annette is growing here. She has things like the thyme and the cuban
oregano, both the variegated and non variegated standard oregano, and she has different kinds
of mints. She’s also growing of course the arugula
in the containers here. And these are all very important foods because
it’s all the different flavor components in the foods, you know, that actually protect
the plants from the insects and the bugs. You see what happens is the plants make plant
metabolites, and for instance the tomato can make up to 300 different plant metabolites,
so that means the tomato will produce 300 different compounds within it’s structure
as will the herbs, you know, to protect itself from external factors, you know, from the
stress, from the sun, from the pests, from disease. And when we eat these plants, we get protection
in us, because we’re not able to make our own protection, you know, anti-oxidants and
phenols and poly phenols and lignins and all these different plant compounds, essential
fats, essential oils. And its, that’s why the herbs are so easy
to grow because they have these essential oils that, you know, repel pests. But when we eat them, you know, those confer
you know, benefits to us. And I think it’s really cool that Annette’s
growing a lot of herbs. So I’m sure she gets a lot of high anti-oxidant
foods into her because the herbs are some of the highest anti-oxidant foods on the planet,
even over, you know, things like berries and fruits and other things like that. So besides the herbs, she’s also growing
a really good anti-cancer vegetable that I like a lot. And it’s actually, once again, in a container. So you don’t need to have a lot of land
space to be healthy, you just need to start growing some food. And even if it’s not a lot of food, even
in a container you could grow a lot of onions. And that’s what I’ll be showing you guys
next. So in these two small containers here, just
the little pot and a little container here, she has over two dozen onion plants. And not only will she get the onion bulbs
that we’re all familiar with, at any time she’s getting something more valuable than
just the bulbs, which are really good, they’re shown to be anti-cancerous, as is the whole
allium family which includes leeks, garlic and shallots. She’s getting the leaves. So to me, the leaves of onions and garlics
are much more valuable than actually the bulbs, which is what normal, most people eat. And these, the greens, I mean, once you got
the plant growing, it keeps throwing up greens most times. Actually the greens will turn brown. You have to just cut them off and get rid
of them. So why not instead harvest them and add them
to foods instead of having to wait, you know, the four months to get one bulb when you could
have greens all the time. So one of the things I enjoy doing is taking
cuttings from my onions year round, because I have, you know, Bunching Onions and Egyptian
Walking Onions that grow year round and take cuttings of them and put those in my salads
and in my meals every night. So I’m always getting an influx of these
anti-disease foods in me. So I believe, you know, health is not only
about staying young and eating high anti-oxidants but also disease proofing yourself. You know, it’s shown that the standard American
diet, you know, high in processed foods, animal foods in excess, you know, causes damage. And it’s this damage that needs to be undone
by eating nature’s foods, you know, such as the onions that we see here. Now another thing that Annette’s growing
that’s even more powerful probably than the onions and the herbs and the greens that
you guys saw earlier, are the sprouts. So that’s where she’s really focussing
a lot of attention to grow a lot of food. And the cool thing about the sprouts is that
you can grow them anywhere. So let me go ahead and show you guys her sprouts
operation. So probably one of the most powerful foods
that she’s growing and eating in large amounts here are what’s underneath these trays. And let me go ahead and reveal that for you
guys. Basically these are some kind of like bakery
trays and are like nice and oversized and she’s drilled a lot of holes in there for
drainage. Actually for moisture to escape. And what she has in here are basically all
sunflower seeds that she’s growing into baby sprouts. So as you guys could see, I don’t know if
you guys could see that but they’re starting to pop up here and emerge. And she’s growing these guys into a tray
of sunflower greens for her and her entire family. And over on this side, if we take the cover
off, you guys could see she’s got a lot of the buckwheat greens, which is basically
unhulled buckwheat, she’s growing it to the little baby greens. Now it’s these sprouts, and also known as
microgreens, are super important because it’s these foods that are a lot more nutritious. They say 4 to 40 times, sometimes even 200
times more nutritious than the larger vegetables that I showed you guys earlier. So we really want to be growing these and
consuming them because now you’re really getting a big influx of nutrients that most
Americans simply are not getting. And so we could really have a lot of nutrition
in a small amount of space. So we could actually eat less calories. And that’s one of the secrets to longevity
is eating less calories but getting all your nutrients requirements fulfilled. And that’s what the sprouts allow you to
do easily. These guys are so nutritious but they’re
low in calories. And that’s the only proven thing that’s
shown to extend the lifespan is calorie reduction. But the problem with that is if you’re eating
junk foods and processed foods, you’re not going to meet all your nutrition goals, so
you’re not going to have the best health even if you are extending your life. Alright. So yeah, let me go ahead and do some closeups
on what these guys look like. And then we’re going to go ahead and take
you guys to the finished product and show you how much mass of food you can grow in
just a small amount of space. Now we’re going to go ahead and show you
guys the sunflower sprouts that are starting to grow. As you guys could see some of them are starting
to emerge and pop up here. And these are just standard in shell sunflower
seeds. It would be the best if you actually grew
your own in the summer time and then saved the harvest and then grew those into sprouts
to eat, and of course save s few to plant out next year. And there are even heirloom varieties of sunflower
seeds. And the best kind to use if you’re going
to grow sprouts like this are the oilseed. So look for some heirloom oilseed sunflowers
to grow out and sprout. And, you know, any seed will work, you know. I don’t know exactly the seed she’s using
here but I have friends that use just the black oil bird seed that are meant for birds,
it says not for human consumption, but you’re not eating the seeds themselves you’re growing
them into the sprouts. Just make sure that they’re a 100% seeds
and there’s no oils or any other additives to that, if you do choose to do that. Over on this side she has some buckwheat greens
growing. I love these guys. I do not recommend juicing the buckwheat,
it’s definitely not too good. But if you’re just going to grow those and
just eat them, you know, mixed in with a salad with other things, I think that is definitely
great. And you guys could see it’s the unhulled
buckwheat. These are available at most health food stores. And you could easily grow some buckwheat greens. Now she’s growing this in, you know, in
partial sun. It’s out, it’s in the shade but and it
gets some, you know, side light but not a whole lot of light. And, you know, it doesn’t like to get, these
guys don’t like weather that’s too hot. So putting them in a greenhouse here in South
Florida will probably not be a good idea, it would get too hot in there. But basically the sunflower greens, the buckwheat
greens and the microgreens and the wheatgrass that I’ll show you guys in a minute, like
the temperatures that we like. So if it’s comfortable for us, it’s comfortable
for them. So like around 70 degrees would be really
good. And guess what, if you are climate controlling
your house, that’s you know the perfect temperature for these guys. So you guys can grow these guys indoors year
round, no matter where you live, no matter the season. So you could have the most nutrient dense
foods, anti aging foods that will keep you young. Next let’s go ahead and take a look at the
next food that’s actually maybe even more important in some ways than these small sprouts. It’s the wheatgrass. So now I’m going to share with you guys
the wheatgrass. But before I do, I want to show you guys these
guys right here. I mean, this is a massive amount of sunflower
greens right here that I’m holding out. These guys definitely need to get harvested. This tray is actually quite heavy. She does her own composting here as well. And you know, if you’re going to buy sunflower
greens, they can get actually quite expensive. I was actually at an organic farm that grows
indoors here in Miami and they are charging $14 a pound for sunflower greens or wheatgrass
or the other , you know, small greens that they offer. So $14 a pound man, that’s a lot of money. But it’s really easy to grow your own in
a small amount of space. And as I said, this stuff is all concentrated
nutrition. So here what we have is we literally have
a field of greens or wheatgrass here. You don’t want to be mowing this stuff with
your lawn mower, you want to take some scissors probably about now because it looks like it’s
a good time to harvest it right before the jointing stage. And you’re going to harvest it just cut
it off, and then you’re going to go ahead and juice it. And that’s how she uses the wheatgrass. Wheatgrass is thought of to be one of the
most highly chlorophyll foods on the planet. And that’s why they say wheatgrass is so
good. But besides just having chlorophyll, there
are many other nutrients in the wheatgrass that is beneficial, such as the trace minerals. So what she does is she adds the ocean solution,
which adds 90 trace minerals to the root zone and so the plant will absorb these minerals
and grasses absorb up to 90 different minerals. And she says when she does this, the wheatgrass
tastes sweeter, so that even people that don’t normally like wheatgrass will like it, because
this stuff tastes better. And let me tell you I have tasted the difference,
wheatgrass grown with or without the ocean solution. And the stuff grown with it tastes a lot better
to me, and it’s actually tolerable whereas the stuff that is not grown in it is not as
tolerable. Now the other thing besides adding those nutrients
to your grass, another thing that’s very important is getting high quality, good quality
seed. Much like there’s many different varieties
of apples, Granny Smith, Red Delicious, Fuji, there’s different kinds and varieties of
wheat seeds. Normally they recommend hard winter wheat
to grow the wheatgrass, but there are different varieties and depending on where it was grown
and how it was harvested, how it was grown and how the seeds were made, you know, it
depends on the quality of your grass. So there’s no substitute for getting good
wheatgrass seeds from a reputable dealer. Of course if you don’t want to spend the
big bucks on that stuff, just go to your local health food store and you could buy, you know,
wheat that’s supposed to be used for grinding into flour to grow your own wheatgrass. Now one of the things in wheatgrass that’s
really important to me is like I think it’s a plant growth factor. This is why wheatgrass in the first 10 days
really shoots up really fast, and it’s this plant growth factor, the wheatgrass produces
when we juice it and drink it, now we get that into us. And that, I believe is another anti-aging
component and healing component of the wheatgrass as well as all the other, you know, phytochemicals
and phytonutrients that are in there. And this is why wheatgrass is so important
to me. And if I was home where I’d probably be
growing it more, and it’s one of my goals to grow more wheatgrass and juice it on a
daily basis like Annette is doing here. And just seeing her motivates me to want to
grow more wheatgrass, seeing how much wheatgrass she grows for her and her family. So now I want to show you guys another place
Annette has some sprouts growing. And she’s not necessarily growing her sprouts
in here, but as they’re sitting inside her fridge they are still growing a bit very slowly
because it is quite cold. She’s actually kind of grown them already
outside and put them in there to slow down their growth so that she could catch up and
have time to eat them. But you will see how many sprouts she actually
eats. And this is for her family and this is a lot
of sprouts. And this maybe sheds some light on how important
of a food category this is for her. But unfortunately most Americans just simply
do not eat enough sprouts. Now I don’t necessarily know that I’d
recommend go out and buy sprouts, you know, at the store, because there has been contamination
with E Coli and all this stuff. And this is not because you could get E Coli
from sprouts. But the problem is there are, there is contamination
on the seeds from animal feces or animals that’s causing these problems. So they don’t have good seeds sterilization. So the best way I encourage you guys to sprout
is to grow your own seeds, grow some peas if you want to have some pea sprouts, grow
wheat if you want to sprout your own wheat seeds. You know, grow lentils so you could have your
own lentil seeds. And that way you know it’s clean stuff. Otherwise I encourage you guys to go out and
not just buy, you know, seeds from the local bulk bins which of course you could do and
it’s the least expensive. But go out and find a reputable sprout seller
that tests his seeds for pathogens, so that you do not make yourselves sick because of
animal contamination. So let’s go ahead and open up this fridge
and see what kind of sprouts she’s got inside. Alright so now inside her fridge of course
she looks like she’s getting the same carrots that I get, the Bunny-Luv carrots, 10 pounds
from Costco, the best price. These are some of the sweetest carrots. And you know, for me, you know, as much as
I could grow carrots, I don’t have a lot of space in my garden to grow a lot of carrots. I’d rather use the space to grow something
more valuable than carrots to me, which are leafy greens. And just buy my carrots. And one day when I have acreage and a farm
and a lot of space, I will definitely be growing some carrots, and they probably will not be
orange ones, they’re going to be the purple ones that are high anti-oxidant, and actually
they taste really good too. But anyways, inside here what she’s got
is she’s got two big one gallon jars with some cheesecloth on the top. And this is how she sprouts her peas inside. And these peas are getting a bit longer now. This is maybe not the ideal time to be eating
them. She usually let’s them get a bit smaller
but she’s been so busy lately, but these are still good and edible. And she would just grow these guys and take
them out and eat them raw. They’re nice and crunchy and delicious. And I encourage you guys to grow some sprouts
because when you grow a sprout, you know, this could be done in as few as like 5 days,
some of these sprouts. I mean, I sprout buckwheat inside just to
grow a little tail. And in the summer time, you know, I could
have sprouts within a day or two at the most. Of course when it’s cooler outside, sprouts
don’t grow as quickly. And if you keep it nice and cold in your house
it’s going to take a little bit longer. The main thing to remember with the sprouts
is you want to rinse them frequently and also let them get a lot of air to breathe. Now you know, some people may argue that glass
is not the best thing or a jar is not the best to grow sprouts, but as long as you get
enough air in there, you know, you won’t have problems with mold as long as all the
water could drain out. And it looks like Annette has a great system
to do that because I see no water in the bottom of these containers. In addition, besides that, she has small sprouts,
such as alfalfa or clover , things like that. I mean these are very expensive nowadays at
the grocery store, but very simple to grow yourself. And you know, when you get the seeds, you
buy the seeds, they expand, you know, literally hundreds of times their size for you guys
to eat. And you don’t even need any kind of sunlight
for these sprouts and they green up. And so these guys green up and because they
green up that means they also have the chlorophyll. And, you know, I want to encourage you guys
to expand and eat a diversity of foods in your diet. Alfalfa, unless you’re a cow or a horse,
you don’t normally eat alfalfa in your diet. But by sprouting alfalfa seeds you could not
get some of the nutrients from alfalfa in you, which I believe is super important. Now let’s go into the back here. She has one more one gallon jug here. And this is a category that unfortunately
many people into raw foods and into diet are not consuming, and these are the legumes. So she has, you know , many legumes can be
sprouted but should not be eaten in their raw and natural state. Because you could get very ill and even lose
your life. She has the ones that you can sprout to eat,
such as the lentils, different kinds of lentils, and mung beans. So she’s got like green lentil, she’s
probably got some black lentils and I mean I feed my dog like fresh lentils, they got
all kinds. And then the mung beans in here just a sprout
blend and a mixture in there. And she sprouts these guys. And looks like this is about the right stage
to be harvesting the tails maybe like a quarter inch long. And these are quite delicious, specially when
you put some dressings on it and what not, and you just mix them in with your salad otherwise. You could also dehydrate these into veggie
patties and burgers and do all kinds of cool stuff with them. But yeah, the beans, they’re another very
powerful food along with onions and leafy greens that I believe you guys should be including
in a regular basis on your diet. And my favorite way to enjoy those are actually
the way she’s doing here, is by sprouting them. So the last thing in her fridge that I want
to share with you guys today is right here. It’s what I showed you guys earlier. This is the Noni. So she collect the noni, as I said, and she
washes it and then she puts it in a bag. And normally, you know, the bags sit in here
for maybe a week at the most, and she’s constantly pressing out the juice out of this
Noni and she uses the hydraulic press to do that. And it makes a nice and thick mixture. The other thing that they’ll do is they’ll
actually drink the liquid that, you know, collects in the bottom. And that’s a lot thinner, more watery texture. What I thought I’d do in this episode is
actually go ahead and open one of these guys. And if you guys were here to smell this, probably
about like 80% of you guys, maybe 90% would be like man John that smells like something
rotten man. I mean, it kind of smells like, you know,
a fine cheese maybe, if you’re really into cheese, I’m not. But it smells like a funny fermented smell. So let me go ahead and open one of these guys,
open this bag up and I’ll take one out and I’ll show you guys what it is and I’ll
taste it on the camera. Uughhh oh my god, I don’t know, I might
like vomit or something, we’ll see what happens. I’ve rarely eaten Noni raw. My favorite way to eat it is actually to blend
it with some bananas and dehydrate it into like a fruit leather. That way it’s a lot more tolerable and it’s
not quite as strong. One of these days I want to actually take
Noni and freeze dry it and then see what that tastes like. Alright, so let’s go ahead and open this
guy up for you guys. Alright, so man it’s like really kinda juicy,
the juice is kinda getting all over. And that’s what it looks like. There’s a lot of seeds, you know, so that’s
a good sign, you know. Fruits with a lot of seed, that’s kind of
like more a wild food in my opinion. Like bananas, the bananas you buy in the store
are so far away from the wild ancestor bananas. Because wild bananas have tons of seeds in
there and there’s barely any flesh. And that’s always good sign for me. Because this is a food that hasn’t really
been too much modified, you know, naturally by man. Now I do not recommend any kind of genetically
modified food. But man has been modifying food, you know,
just by selective breeding for many years now. So as you guys could see, there’s like little
seeds pods and then around the seed pod is like some flesh. And that’s kind of like, kind of reminds
me a little bit of a pomegranate. And let’s go ahead and try a little bite
of this. Wow! You know what? Could be because I’m not eating the skin,
I’m just eating the fruit around the seed. It’s actually not that bad. And this might be the best tasting Noni that
I’ve had. Now I do feel al little bit of burn on my
tongue. I’m not exactly sure why that’s happening. But then maybe one of these days I might try
to juice this stuff. They are kind of getting a little strong bite
there. Kind of tastes like a strong cheese now. Tad bit hot, not like a pepper hot but more
like a water pepper hot. Hmm. It’s quite interesting. Maybe if it was in the juice form I’ll be
able to eat it better, but I don’t think I’m enjoying this one too much. Alright. So anyways, what I wanted to do next is go
ahead and sit down with Annette Larkins. And we’re going to go ahead and interview
her, talk to her about, ask her about the Noni, why she thinks it’s so good and how
she just drinks it like water., and about the sprouts and how important they are. And just about gardening and life in general
and get some of her beauty tips for you guys. So now I have the pleasure of introducing
you guys to Annette Larkins. And this is the garden that you guys saw today. And Annette’s garden is really near and
dear to her heart as my garden is to me. And if you take a look at Annette, you would
never know that she is a grandmother, and she could even be a great grandmother at this
point, because she doesn’t look to me like a day over 35. Completely amazing. And this she attributes to, you know, growing
food and her diet, and just simply what she’s eating. And, you know, in my opinion, this is what
I aspire to be, you know. We can be younger than our actual age. But it’s so unfortunate in this day and
age that people are eating the foods that, you know, cause them to premature, you know,
too early, in my opinion. She’s been featured on many different news
programs, you know, the doctors, the tv shows, she’s been asked , you know, video on many
other popular shows that she has maybe declined. But she’s been on many local media outlets
and they have plenty of videos on YouTube about her. And nobody’s ever until now showed her garden
and really got into the nitty gritty of what she’s growing and how she’s eating it. And so that’s why I’m here today now. She’s been growing her food now for over
45 years. So she has a lot more gardening experience
than I ever do. Actually she’s probably like been gardening
almost as long as I’ve been, as long as I’ve been alive. So. John: So anyways Annette, I guess what everybody
wants to know is what is that Noni fruit that I just had a little bit earlier, and why do
you juice it so much and why do you, you know, attribute part of your health to the Noni
fruit? Annette: Well, I just happen to like the juice. I really have never concentrated on, it certainly
has great qualities of course, but I’ve never concentrated on those qualities. It’s just that I drink it because I like
the taste of it. It gives me a little buzz. But the thing is, is that it does have a lot
of great health qualities about it. What it’s the elements that are there, they
do. But that’s just one of the things that I
do. And I don’t do it, you know, necessarily
all the time. It’s the same kind of a thing with the wheatgrass
juice. I drink wheatgrass juice. But if I don’t drink it, I mean, it’s
not like you know regimented to the point that I’m going to just be so out of whack
if I don’t, you know, I got to have my, my, I’ve got to have my wheatgrass, I’ve
got to have my Noni juice. No, no, no, no, no, those are the things that
contribute to health. But there are other things that contribute
to health as well. So the Noni juice, it certainly is a good
juice to drink as well as the wheatgrass juice. John: And these are two juices that actually
most people probably have never drank in life. Annette: Probably. Probably wouldn’t even like. But give it a chance, give it a chance. Because probably just have the wheatgrass. I know John, you are so familiar. And certainly people have been here and we’ve
been in the garden of course. But I’ve always had to do the talking about
what this is because they have no clue. John on the other hand, he knows everything
that’s there, and he gave it a good go of what’s what it’s good for and this and
that and the other. And I wasn’t out there with you John, but
I know, I could hear you out there. And he talked, we are both talkers. So you know. I mean, let’s not run over. But we both talk a lot. And the thing is that other people have been
here, but John I’m so delighted that he’s here because he knows. He’s someone who can totally totally relate. We just had some Brazilians here, about 8
of, there were 8 people here, Brazilians. But they have no idea about what’s going
on. They had to ask me everything. John he had to ask nothing, I just left him
out in the back yard, front yard, wherever he wanted to go. I let him travel there because he knows. And so that’s just a great thing to, I feel
so good about that. Feel so good the connection that we made in
the short time that we’ve been, we both know about each other of course, but we’ve
never met. This is our first meeting and it’s a greet
one. And we’re hoping it won’t be the last. John: Yeah, that’s awesome. Yeah and thank you for having me out. I mean I know you don’t have everybody coming
out, you know, you have a big criteria list attached. Annette: I do indeed. And like I said, it’s such an, I’m always
having different experiences, and I really welcome different experiences because it’s
great, you know. Life, what is it about? You know, you have lessons and different experiences
and all that. And it’s great to have these experiences. But like I said, John’s experience is something
just it’s really really wonderful because it’s I mean he’s, we can relate. And I don’t think there’s been anyone
here before John, I don’t think there has been anyone here who can relate the way that
we can. You know, we’ve talked pre shooting, we
talked and you know we have so many things in common. Certainly there are things that we won’t
have, we disagree on certain things of course, but we can agree to disagree. And you know, we still have basics that are
important and I think that is what is important, you know, the basics of this whole thing. This health thing that we are into. John: Cool. Yeah, so let’s back into like, you know,
you’ve been gardening for so long. Why did you originally get into gardening? Annette: Well, I got into gardening because
after having gone, abstained from dead animals flesh for , well, I think it was about 5 years,
so whatever, after having done that, then I saw the benefits that I was getting from
doing, making this change. So originally it had my change into the different
food situation had nothing to do with health, really. I mean they can get my book, Journey to Health,
and find out what happened, how it came about that I got into, well abstained from the animal
flesh. But after doing that, being a bibliophile,
being the reader that I am, I came across material and it stood to reason that I would
come across some material that would lead me further onto the path because I had begun
a path, had absolutely no idea where it was going to take me. But after reading some things about the, what
the refined sugar and flour and how all of the nutrients are taken from the refined sugar
and flour, then I understood that because I felt differently abstaining from the meat,
the animal flesh. I felt differently after I had abstained from
that, so I’m going well you know there’s got to be something to what we’re putting
into our bodies. I knew your four basic food groups at that
time, like everybody else. But nutrition wise I was ignorant. And when I came across something that told
me about the dead food, I mean, refined sugar, flour, I decided okay that’s my next step. I’m going to give that up. I did. Again made a difference. Then it got into the dairy products with,
you know, and eggs with all the mucous causing, and I noticed I was, at each phase I noticed
a difference. So that is how I, so naturally you want to
build on your growth . And so it came to the point where I thought you know what, I don’t
know what they’re doing to the food out there, why not grow my own food. And that’s how it began. John: Yeah, I want
you guys to get independent of the food system because you don’t know how it’s being
grown, and even if you do choose to eat animal products, even if you, you know, grow your
own animals, slaughter them, you know, take their eggs or whatever, that may be better
than the industrialized animal products that you could procure. But at the same time there are still inherent
problems in my opinion, with eating animals. So Annette, you want to share some of those
things? Even if they have the best grass fed or you
know eggs you know organic, you know. What are some of the challenges you’ve seen
and why don’t you include them in your diet? Annette: Well, the thing is, is that yes I
would agree with you that if you’re going to do that, and we’re not here to tell anybody
what they should or should not do. I don’t gonna soap box and preach to anyone
nor do I try to convince those who do not wish to be convinced. I don’t mean to do any debates, you know. I just share what my knowledge that I have
acquired, and I share what I do. And that’s what it’s about. So my thing is like I was saying about the
dairy products and even the cooked food, it’s mucusy, you know it causes mucus. And it prevents people from having great bowel
movements, you know, all of that stuff. So, you know, it’s like the animals, it’s
going to be even worse because you’ve got uric acid that you have to deal with in the
animal kingdom. And I don’t think that we were designed
actually John, I don’t think we were designed, our bodies are not designed to digest, to
properly digest animal flesh. I mean, you get a tiger, you get a lion, they
have alimentary canals that are short. Ours is like 30 feet long. I mean, it’s got to go a long way. And you know digesting food is really, people
don’t understand, that’s a lot of work. It really really is, and you got to get down
into the capillaries, you got to, I mean small intestine, large intestine, you got to go
into the waste and all that. So it’s a lot of, lot of work. So the thing about it is is if we help our
bodies by what we put into it, our body, you know, it makes a difference. And so you want to help it as much as you
can. So the reason like you said, if you’re going
to do this thing with the, just if you’re going to do it hey do it yourself, you know. Maybe everybody can’t afford to have a farm
but you know what you do is the best you can. And that’s what I always say to people,
you do the best you can. So, but I wouldn’t, I , first of all, you
find out why I’ve stopped eating had nothing to do with nutrition why I stopped eating
animal flesh. I began to abhor it, I couldn’t stand the
taste, smell, I couldn’t stand to look at it. I mean it was just something to me, I equate
carnivoresism and cannibalism, I should say, to be one and the same. So that to me, I just can’t stand the idea
of eating flesh, you know, dead animal flesh and certain vegetable flesh like nuts, you
know, stuff like that, that’s good. But yeah if you’re going to do it though,
you want to be in control of what you’re putting into your body. You control what the animal if you’re going
to do that. I mean I certainly don’t suggest it. I’m just saying if you’re going to do
it. You know, just be in control. Because we do have control over, there’s
certain things that we don’t have control over, but there are things that we do. And I think that we need to take it and be
in control, do those things that are necessary in order to make it happen so that it will
benefit us. Why not? John: Yeah. I mean, I totally agree. And if you do choose to eat, you know, animal
products, what I recommend is this, because I recommend, you know, instead of how the
standard American diet does it, which they have it all wrong in my opinion, is big servings
of animal products and small servings of salads. How about big servings of vegetables and salads
and fruits and sprouts and what not and a small portion of meat. I don’t, I mean that in my opinion if you
do, you know, only small amounts of animal products, you know. It’s not really going to have a major consequence
in your life, you know, provided you eat enough vegetables. Now Annette on the other hand, gave up meat
50 years ago, and you know, she’s 74 years young now. And this is amazing. So if you want to look like Annette and keep
your beauty, right, maybe you want to eat all plants, so I’m going to follow in her
footsteps. So Annette, let’s talk about, you know,
the sprouts you eat and how important are the sprouts to you to eat, on a regular basis? And I mean I just showed everybody how many,
like wheatgrass and buckwheat sprouts and sunflower sprouts and alfalfa sprouts, bean
sprouts, pea sprouts, and all the sprouts that you’re growing. I mean, you must eat a good amount of that
everyday. Annette: Well, I even go, I have some stuff
that I sprout, the broccoli sprout, I have the broccoli seeds, I have those. You name it, I sprout it. And so I do all of that and yeah I mean you
know John if you think about it, people always want to know, they ask me well do you give
any tips on gardening which you do. I haven’t yet put it in any format, but
what my thing is is that before plants reach full maturity, they first grow from seeds
into sprouts, shoots, people call them microgreens, whatever, whatever. This to me is, you know, you think about it,
this is optimal healthy eating because even when you take it from the sprouting environment,
for example the sprouts that you showed that were in the refrigerator, those sprouts continue John: they’re still growing Annette: they’re growing right now, they’re
still growing. So even when you harvest them, take them out
of the sprouting environment, the growing environment, and put them away in the refrigerator,
they’re still continuing to grow. So when we eat these tiny delicious morsels,
we’re actually eating living foods. Does it get any better than that? I don’t think so. So this is the thing that keeps people, if
you’re eating living foods then that’s the living foods part of it. You only have live and raw. Now of course your carrots are not going to
continue to grow after you, well if you take a, the tops of carrots and you put them in
water, then they will grow the green leaves, you know. But I mean certain things like cabbages, you
know, those kinds of things, they’re not going to continue to grow after harvest. But nutrition wise, they still are superior,
because when you eat them in their natural raw state that gives you what you need. I mean, your enzymes are there, everything
is there. So, and I have a universal truth. I believe in this. If you eat something in it’s natural raw
state as opposed to overcooking it, over processing it, it certainly is going to benefit you more. I don’t see how people could argue with
that. But certainly there’s someone who will. John: Wow, Yeah I mean so the living foods
is the exact opposite end of the spectrum from, you know, dead animal foods. And so this is the result she’s getting
from eating living foods. And living foods are, you know, there’s
still a lot, as you eat them they’re still growing. And these, if you have ever known or heard
of Kirlian photography that kind of measures the energy rating of the foods. So if you have Kirliam photograph of, you
know, something that’s not alive like a piece of animal flesh, it’s just not really
that vibrant. But if you put a sprout on there, you know,
it’s totally shining, it’s like one of those aura photos if you guys know that. But it’s not really aura photos, it’s
measuring the rating energy. And in certain countries like Germany, they
call it biophotons, they call it prana in certain places, or chi. And this is the energy of the foods. And when you eat the energy, the live foods,
it transfers to you so that you’re more full of life, instead of full of not life
which is quite sad. And I see people you know, zombie like, people
walking around all the time who just are not eating enough live foods. Annette: And you know, we were talking earlier,
John, it came to my attention because John has been here a while now at my home and I’m
just delighted to have him. But we were talking earlier, we were standing
in the family room, and we stood, we had not sat down. This is our first sit down. We had not sat down the whole time. And that’s because we’re both so energized. We don’t have to sit. And isn’t that a wonderful thing. We do not have to sit. And I’m telling you, I get 8 miles of activity
every day, at least 8 miles of activity. I was telling John earlier, I go up and down
my spiral staircase until I achieve 50 floors at least a day. It’s more than 50 now because, but I’ve
done a 100 and I will still do a 100. But mostly it’s 50 floors, and when I go
down and come back up that’s one floor. So that I mean I just have energy, I have
energy to spare. I always said that if we could bottle and
sell the energy that I have, man we could be millionaires because it’s there. And I truly truly attribute it, attribute
it to my lifestyle. And it’s not just about food, understand
that. It’s not just about food. But that’s the foundation, that is a very
big part of it. So in addition, of course, to eating and drinking
well, we want to get exercise and that means exercising our minds as well as our bodies. And we want to get enough sleep. And sleep is dependent upon the individual
needs, you know. I was telling John that if I sleep for 4 hours,
which I do quite often, get up jump out of the bed, ready to meet the day with a smile
and attitude conducive to doing something positive, living a positive life, eating well,
drinking well, doing all the things that I do. And I do a lot of things. My husband sits back sometimes and goes whew
I just don’t see how you do it. But the thing about it is, you know, you want
to get what you need. Like I said if I do that there’s no scientist
in the world that can tell me , and I jump out of bed ready to go meet the day, there’s
no scientist who could tell me I need 4 more hours sleep. So it’s dependent, rest and sleep, dependent
upon the individuals needs, you know. And I think because where we are, we don’t
need the rest. Because I could sleep, I told John I could
sleep for days. I mean, I exaggerated but, you know, I’ve
slept much longer than I did. And you know besides getting the rest and
the sleep and the exercise and eating the right foods, of course, we need to include
some sunshine in our lives. You know, that beautiful sun that we have
is such a gift. I mean it lightens the world, it gives us
vitamin D and there are other minerals that come from the sun. So, you know, get that when you can, get some
sunshine when you can. And even in addition to that, I think having
a positive attitude. But you know what, you’re doing all those
other things, I think it’s apparent that you’re going to have positive attitude. I’m walking around in stores sometimes and
someone says oh you’re so happy. Well, why not? Because I’m, I might be listening or singing
or whatever, I might even be doing a little dance if the music is on. Because put the music on and I’ll move. But I don’t do that too often, but, in the
stores. But, you know, just saying it’s why shouldn’t
we be happy. And it’s contagious, when you are happy
and you’re smiling, it makes other people happy. You don’t know how many times I’ve, I
can’t count the times that I’ve had people say oh goodness you’re infectious, you know. So yeah why not, smile, you feel like emitting
love. I’ve had people tell me that I have a glow
or something or the aura, they can feel an aura around my head. Well, it’s because it’s coming from the
inside and it’s showing itself outwardly. It’s not a fake. It’s genuine. And you too can have that same aura. Just hey put those live foods in you, get
all that other stuff that we mentioned and just go with it. John: Wow, yeah. I mean for me it’s just been really fun
hanging out with Annette. Because I mean she’s often, you know, featured
on news shows because she looks so young. But, you know, just hanging out with her,
she’s much more than looking young. I mean she’s vibrant, energetic, she’s
sharp, she has energy. I mean, this is what everybody that’s 74
years young should be like. But unfortunately this is not happening because
people don’t take their health or their gardening seriously enough. And so Annette, do you want to talk about
that a little bit more, like talk about like how important this is to you and even for
example your husband, like you want to share with my viewers what your husband did for
a living and how he chooses to live his life or in the past? Annette: Yeah. Well, my husband was a butcher at the time
that I became a vegetarian, which no doubt was one of the reasons because when people
would ask me I’m going well I don’t know, I know your four basic food groups like I
said. But I was nutritionally ignorant. I just began to have horrible taste touch
smell of dead animal flesh. But I continued to cook it for my family because
I thought it would be unfair of me to subject them to an ideal that I had seemingly suddenly
come upon. Now in retrospect I really I understood that
it didn’t happen all of a sudden. There are things seething within us and then
one day bam it seems like it’s all of a sudden when it’s really not. It’s just that you’ve been building to
that point. But one of the things I believe that had an
influence was the fact that my husband owned a butcher’s shop. And I would go there and see these half cows
hanging up in that cooler. That just didn’t look right to me. It just did not play, didn’t look right
to me. And of course my husband was eating, well
we ate, you know I ate the stuff, I ate it because this was all I knew. Until that time that I did decide that no
no no no enough enough enough I’m 21 now, oh I can make my decisions, I was raised on
cows and hogs and all that but I can make a different stance now. And since I started disliking it or hating
it, couldn’t stand it, but I made the decision and that was it. But my husband, it was funny because I told
the story in the first booklet, Journey to health. We were sitting at the dining room table and
I told him I had not had any animal flesh in me for two weeks. And I said to him, I told him, do you know
this is a milestone. I said to him I have something to tell you. Well he was a little serious and everything
and I sat down and said to him, I just wanted you to know that i have not had any meat for
2 weeks and I don’t ever intend to have it again. Well he looked at me and he said what’s
the matter honey? You think you need to see a doctor? And the way he looked at me, I absolutely
fell on the floor laughing, because, and I understood where he was coming from, I loved
meat so he thought, you know. And we had never even met a vegetarian. This was in 1963, I was 21 years old. Never met a vegetarian. This is all we knew. And so I knew where he was coming from but
he thought I had gone bonkers. And when I , my husband respects me and that’s
so great to know and to feel all that because after 57 years , 57 years we are going into
our 58th year of marriage, the man still treats me like a queen so that is so wonderful. He’s always respected things, my thoughts,
you know, we have arguments and listen we don’t have a perfect marriage by any means
okay, but he, whenever we’ve talked about something, he’ll stop and he’ll think
about is and he’ll say well you know I never thought about it like that or whatever whatever. So even though he thought I had lost my mind,
he just well when I explained to him the reason why I wasn’t having animal flesh anymore,
he took it and nevertheless I think for a few he watched me very carefully because he
was still trying to see if I had really lost my mind. But you know, something interesting about
that is that he after when I was in my 18th year of vegetarianism, he decided that he
was going to become a vegetarian. He said he saw the benefits I was deriving
from being a vegetarian even. You know because I was telling John earlier
I would , you could come around me pretending you had a cold, I’d show you how to get
sick, I’d show you how to get down dirty sick okay. Nose runny, puffy eyes, I mean, headache,
stomach ache, everything, I would just get down sick. Now I’m exaggerating a bit okay but I mean
really the whole point is because I mean it’s just that I was so susceptible to colds than
anything else that was around. I really was. So that changed. Now he saw things different. He saw things. Not only was I feel and experiencing a difference,
just by abstaining from the dead animal flesh. He saw a difference. So he decided that he was going to make that
change. Now being a businessman and back during that
time they didn’t have the salad bars the way that they do now, and they would not,
certain things that were available the way they are now. So he being a businessman , about 6 years
later, he decided that he was going to start eating some fish. And you know that’s all he had to do is
start with one thing, and before you know it you’re back to where you started. So that’s what happened with him. But I initially told him when this all occurred,
I said to him listen I’ve been fair for 18 years , they can put that on my epitaph,
it was her endeavor to be fair, you can’t say that I always am but I still to this day
try to be fair. So I said to him I continued to cook it not
wanting to do it, but if you ever go back don’t expect me to cook it for you. You either have to cook it yourself or you’ll
go out and get it. Hence the reason why we have two kitchens. But he doesn’t cook meat now because he’s
given up, he’ll have some I don’t know what turkey or some seafood or something sometimes. But for the most part he’s giving up the
meat now. And I don’t know if people have heard the
story about his constipation problem. I thought we were going to have to give him
an enema for the rest of his life. But he started including more raw foods into
his diet, all that fibre, you know, fibre really acts like a broom to sweep out your
colon. So he started doing that. Because one time I told him about drinking
lemon juice in the morning and he , with warm water and he did that and he was ok. But then, you know, once you get so clogged
up because you know your colon’s like that, well you can spin it around, spin it around
with all that gook gook gook until all that gook is there and there’s a little hole
in the center. And so that’s not good. You’re gonna strain and all of that. And so he started changing , well this was
actually about 2012 that he started eating more raw stuff. And people always ask me is it too late for
me. I get these calls is it too late for me. But my husband he’s 80, he’s 9 years older
than I am, he’s 82 and the thing is, is that I tell them he’s a prime example of
not too old because he definitely, now let’s understand he’s on medications that , i
mean I haven’t taken an aspirin since a long, if I took an aspirin my body would probably
jump up, I’d jump in somebody’s poo and drown myself. My body would not react to traditional conventional
medication. But my husband he’s on medication, he’s
really improving upon his life. He always tells people of course that I wish
I had done what she’s done. And you know, this is after the fact, it’s
kind of like that old man of who said that if I had known I was going to live this long
I would have taken better care of myself, you know. That’s the after thought. But he is trying to make a difference now. And is just, it’s I believe it’s really
helping him to live better, you know. So it will if you, people notice, I have people
all the time telling me, you know when I eat a certain way that what you know that it is. When they tell me that they eat more raw fruits,
they eat more fruits and vegetables and they like you know lessening the meat intake and
all that, they feel better. Well of course you do, your body is going
oh wow wow wow feeling good feeling good. Your cells are being satisfied instead of
tantalized. So they’re enjoying what you’re putting
into it. So, you know, And you know that I tell people
listen the first thing you have to understand is that that old cliche Rome was not built
in a day. So if you don’t, you know, you’re not
in a race. You can go at your own pace. Unless you’re in diet straits of course
you know that means that you need a diet action okay, you need some radical action. But you take steps. Some people can go cold turkey while others
need to be weaned. You have to know what kind of individual you
are. And go with it. And it’s just , like my husband right now,
and you would think, people would call me all the time asking me is it too late for
me. They’re in their 50s , 60s. And I’m saying hey it ain’t too late until
the mail is in the coffin or the ashes are in the urn. So there’s always, as long as you’re breathing,
as long as you’ve got breath in you, there is generally the opportunity to make. And mother nature is so forgiving. You give it a little help, just give it a
little go. Even if it’s even after years of abuse. I’ve seen it with people years of abuse,
they can still make improvements. That’s mother nature. You give it a little help and it will take
you a long way . A long way. So understand that if you are giving it more
than a little help, understand how far you can go. John: Wow, I mean that’s so true. I want to encourage you guys to you know eat
more plants and more importantly start a garden if you’re not already , and specially the
sprouts and the microgreens, some of the most important foods. I mean I say this all the time to you guys,
I have videos on how to grow sprouts and microgreens if you guys want to learn , since we’re
not going to really get to have time to cover that today. The next thing I want to ask you Annette is
really important. It’s what’s the most important thing that
you want to share with my viewers today? Annette: Well, if I have a most important
thing, my thing is health is wealth. Get healthy. Get healthy. Anything else you want to do in life, you
can be more productive if you are healthy. We all know that we’re going to leave here,
right. But don’t concern yourself with the leaving,
concern yourself with the living here and now. Whatever age I am, I want to be psychologically,
physiologically and spiritually sound. I would advise you to shoot for that same
thing. Because it’s important. I want my faculties to be clear. I want to be clear. And if you’re eating a living foods diet,
and who’s perfect, none of us are perfect. I quoted Salvador Dali in my second booklet
in the introduction, Journey to health 2. Salvador Dali said don’t go looking for
perfection. I’m quoting exactly, I’m paraphrasing. But the whole point is he says don’t go
looking for perfection because you’ll never find it. So none of us are going to be perfect but
what I follow that up with is saying, but we can do the best that we can. And once you do that, I mean, you know, things
fall into place, you’ll want to do better. Once you start taking steps in the right direction,
you’ll feel so good about it that you’ll want it. And if you stumble, don’t despair, straighten
yourself up and refocus. If you stumble straighten yourself up and
refocus. If you stumble straighten yourself up and
refocus. You say that as many times as is necessary,
because you’re not , you know, don’t take that as failure. Just take it as an experience and understand
that you’ve spent a lifetime doing wrong things. So you have to understand that it’s going
to take some time to undo these wrongs. Give it the time that it needs and everything
is going to be alright. John: Yeah whether that’s with your garden
or your health. Because I know a lot of you guys may have
gardening challenges and you may not be able to grow anything. But let me tell you, sprouts, once again microgreens,
they are the easiest things to grow because you don’t got to grow them into big plants Annette: Right John: You grow them like 10 days and some
of them are ready in 3 days, little small sprouts, and they’re ready to eat now. You can’t really mess that up. And if you do, you’re going to learn how
not to do it. And you could do it better next time. Annette: And if I may say so, John, the sprouts
that you showed I don’t grow them long, I just let them peek out. John: Yeah Annette: The ones with the, like the, the John: the peas Annette: the mung beans and the peas and the
lentils and all of those, they usually just peek out. Somehow I got busy with something and let
them stay another day. And it doesn’t take long. Those peas and those lentils, they’re good
to go after you’ve soaked them appropriate time, they’re good to go in a day. So this point of time you’ve got live food
that you could have in one day. So if you talk about these things being time
consuming. What’s time consuming about that? You soak them, you drain them, they’re ready
to eat. And then you’ve got good nourishment. So, you know, whatever else you’re gonna
have in your body, put some good stuff in there to counteract all the bad stuff that
you might be throwing in. John: And yeah it’s that easy to be a gardener. So I want all you guys today to go out and
sprout some stuff so you could be an instant gardener and more, you know, importantly enhance
your life by eating the foods. I mean, this is why I garden. This is why I got into gardening and growing
food, because I had a health challenge and almost lost my life. And you know, that’s why I garden and it’s
so important to me. And hopefully it is important to you guys
as well And that’s why I make all these videos to educate you guys about gardening. And then how everybody should take some control
of , you know, food they’re eating and also choosing the right and better foods to eat
, so that you guys could have vibrant health. Because, once again, I agree with Annette,
your health is your greatest wealth. And people may say this but I don’t think
they truly believe it until maybe they’re sitting at the possible end of their life,
You know like I was in my 20s and I’m like my health is really my greatest wealth because
without your health you have nothing. I was almost maybe not even going to be here
anymore. So I really take this seriously, and want
you guys maybe if you don’t take this as seriously as me or Annette, that’s fine,
I don’t really care, but just you know make a little bit more of a part of your life and
take the time to garden, take the time to juice, take the time to make a blended smoothie
if you don’t want to take the time to juice, you know. But take some time in your life because you
are worth it. Annette: Indeed John: So anyways, that’s pretty much it
for this episode, it’s getting kind of rather long and I know a lot of you guys don’t
like the long episodes. So Annette if somebody wants to learn more
about you, your work, get your little booklets, your dvd, so that they could learn, you know,
what you do, how can they get a hold of you? Annette: Well, you could go to my website. I’ve got stuff on YouTube, you can go and
subscribe and any time you are, anytime anything new comes out, of course you’ll be alerted
if you subscribe to the channel Annette Larkins , that is what you put on there, and you’ll
separate the Annette from the Larkins and that’s Annette Larkins. Now put it all together, AnnetteLarkins with
a dot com – AnnetteLarkins.com – and that will take you to my website. So when you go to my website, if you are interested
in anything that I have, you can go to the orders page which is on that red strip which
is the Navigation bar, menu bar, go to the right of there and press Orders and you’ll
see everything that I personally have, my dvds and my booklets and that is is how you
can get more of what I’m doing. And listen good health to everybody. John: Awesome. Yeah, so , but, if you guys enjoyed this episode
hey please give me thumbs up to let me know. I’ll come back and visit Annette next time
I’m in town. Also be sure to check my past episodes. I have over a eleven hundred episodes now
educating you guys how to grow your own food at home. Also be sure to click that Subscribe button
right down below to be notified of new and upcoming episodes that I have coming out about
every 3 to 4 days. And I guess what that, this is John Kohler
with growingyourgreens.com . We’ll see you next time, and until then remember- keep on



[UltraVid id=166 ]I want to share with you some results from a very important series of studies in 2003 the National Institutes of Health funded the Physicians Committee to study head-to-head a low-fat vegan diet and a more conventional diabetes diet for people who had type 2 diabetes up until that point people were saying okay well if you have diabetes that means there’s too much sugar in the blood don’t eat sugar don’t need too much carbohydrate that turns to sugar if you need to lose weight cut calories that was the conventional diet we wanted to see if a completely plant-based diet a vegan diet with no limit on calories no limit on carbohydrates would be as effective or maybe even more effective than the conventional diet well in 2006 we published the first results and what we found was astounding when you looked at people who made no changes in their medications at all the people who went on the conventional diet they did well the measure we use is called a1c hemoglobin a1c is a measure of your blood glucose control for about a three month period and for them it improved by about 0.4 absolute percentage points that’s good but for the vegan group it dropped three times more by one point two absolute percentage points that’s like a real heat crate pharmaceutical I have to say but except instead of being a pharmaceutical it was all food so the vegan diet was dramatically effective the next question was what happens when people follow it over the long term so in 2009 in the American Journal of Clinical Nutrition we published the long-term results and what we found was that with a conventional diet people tended to get back to where they started but with the vegan diet there was a little bit of give back but they were still healthier after the follow-up period than they were at the beginning dr. Esselstyn is a surgeon but as he will tell you he would rather not have to operate on people at all he’d rather get to the cause of their disease and so what he tackled was heart disease he brought in people who had existing heart disease and and I’m not talking about I’ve got a high cholesterol level I’m at risk these were people who had heart disease now they were at risk of premature death and many of them were on medications a list as long as your arm and what he said is let’s go to the cause the causes the cholesterol the animal fat that’s in meat and dairy products even fish he throw those threw those off the plate completely so this was a completely vegan diet and over time he found that as people are getting away from those foods and they’re enjoying the greens and the beans and the healthy vegan foods that have no cholesterol and no animal fat something happened in their bodies not only was their cholesterol level falling their blood pressure improving their weight melting away but the arteries were starting to open up again their chest pain melted away and instead of being at risk of premature death they were really living again and dr. Esselstyn showed that when people adhere to this program they become just about bulletproof so people may need medical treatments of all kinds but treatment number one is a healthy diet and that’s what dr. Esselstyn proved I want to share with you the results of a really important research study it was done by dr. Dean Ornish now you know dr. Ornish as the medical genius who showed that you can reverse heart disease through a program of lifestyle changes including a healthy diet well he then set his sights on prostate cancer as you know it’s a big killer of men particularly in their later years so what dr. Ornish did was he brought in a group of men and half of them were in the control group getting the treatments their doctors recommended the other half began a completely vegan diet it’s good for your heart will it be good for cancer now what he found was that among the people who were in the control group about six of them couldn’t wait anymore they had to go ahead and have treatment before the study was over I mean they had to have surgery or they had to have radiation because their cancer was progressing too quickly but in the vegan group nobody needed treatment in this year-long study because they were tracking their blood tests their PSA prostate specific antigen showed that their cancer wasn’t progressing in fact for them their PSA levels actually dropped by about 4% overall over the course of the year so it looks like a healthy plant-based diet isn’t just great for your heart it’s also good for cancer prevention and for cancer survival


The Science of Vegan Fat Loss

[UltraVid id=164 ]Hey it’s Mike here and today fat loss particularly the science of why a vegan diet gives you a major advantage in achieving a healthier less disease promoting body composition and what I’m most excited about is that we’re going to cover a little-known compound which is essentially an appetite off switch which is pretty much missing from everybody that eats a Western diet system we’ll look at research on how that switch actually reduces desire for high energy foods how to turn that switch on and so much more all with some epidemiology sprinkled in now first I want to mention that fat loss is a sensitive subject and that’s why I want to look at this from more of a public health angle this isn’t about aesthetics this isn’t about being hot this is about increasing the amount of years that you could have where your quality of life is good where you’re mobile and so forth so let’s go now for some background I could go on and on and on about obesity statistics but something that’s still lesser-known among people is that vegans average normal BMI in terms of Western groups they’re the only diet group to do so and that’s been shown in the epidemiology both in the UK and the US so it’s across the board but what’s probably more amazing is all the clinical trials on ad libitum vegan diets that result in weight loss ad libitum meaning eating as much as you want of course these aren’t processed foods from this one we see a notable weight loss after just seven days and from this study the broad study what the authors described as the most effective weight loss diet at six and twelve months without restricting calories or adding exercise which is incredible and for some grade-a anecdotes I know several people who have lost over a hundred pounds on a vegan diet but focusing back on the studies because that’s what really matters this isn’t just theory we’re talking about this is a measurable reality so why what’s going on here I want to emphasize that this isn’t the main force at work here but vegans do have some basic behavioral advantages if you’re just walking into a gas station going to a party going anywhere the chances of a vegan being able to eat cake is just way lower in the words of Marie Antoinette let them eat cake unless they are vegan then though that is changing vegan junk foods and snack foods are becoming much more ubiquitous but the main difference here is the attributes the qualities of the foods that are making it into vegans mouths first other people and possibly the most power full body trimming tool in the vegan diet other than maybe just relinquishing all animal fat is fiber I know it’s just fiber yeah we’ll get to the exciting appetite switch stuff in a second but first we got to cover the basics firstly in the u.s. about 97% of people do not get enough fiber according to the Institute of Medicine they are fiber deficient and this is such a simple point but fiber rich foods have more volume for the amount of calories they have and so if we’re zooming in on the stomach we have this network of neurons wrapping around our stomach that go oh I’ve eaten enough volume my stomach is getting full then it sends signals to your brain and says don’t eat anymore and across-the-board animal products are high in energy and fat and low in volume they are devoid of fiber and therefore it takes a lot more to fill up your stomach and tell your brain that you’re full but a diet high in fiber is what our stomach what our whole system is used to from this study quote evidence suggests that for most of history the human lineage consumed more indigestible plant material such as grasses sedges and tubers than is present in a typical western style diet over hundred grams per day of dietary fiber compared with less than 15 grams per day in the average modern day diet but our body’s appetite system is much more complicated than just how expanded our stomach is and how hungry are throughout the day depends on a lot of things and that brings me to that appetite switch that I talked about at the beginning of the video and it is propionate be amazed it is a short chain fatty acid which is ironic because it prevents fat gain which is created as a result of your gut bacteria breaking down fiber I know it’s kind of a weird word propionate my name is nate propia Nate hey man I just wanna let you know I’m a pro oh yeah pro what PIA Nate yeah like a pianist you play the piano no a pro Pia Nate okay now you’ll never forget this word cuz that’s how you remember things make them weird that’s how they when memory competitions from this study quote in humans increased colonic production of the short chain fatty acid propionate acutely reduces energy intake so how does it actually work though well you eat some fiber the little microbes in your gut digest it they spit out propionate propionate eventually signals the appetite centers of your brain the hypothalamus that you are less hungry saying what are your fall now and from this study you can actually take an MRI do a brain scan of somebody and measure the increase in signals to the hypothalamus the appetite center of the brain after eating fiber further suggesting a satiating effect so it appears that this is just part of our natural appetite regulation system from eating so much fiber throughout human history that fiber meant food but for the average modern person it’s as if we have just taken that out extracted that system and people are just missing it it’s almost akin to surgically removing all those nerves around your stomach just removing a part of the you get what I’m talking about back to that study most amazingly propionate was shown to reduce calorie consumption by about 14% at a buffet meal America needs this America needs propionate propaganda 2020 seriously if that rate of calorie reduction can be extrapolated to all of the u.s. then we would bring our calorie consumption back to like 80s levels and looking at this familiar map it’d be like rewinding it back to about here and that is a very different United States but the fascinating wonders of propionate don’t stop there it also has to do with our reward system and food desire this study found that after giving people appropiate their brain reacted less dramatically to high energy foods so comparing say chili cheese dogs to cucumbers with the propionate that the difference was less dramatic from the researchers quote our results suggest that colonic propionate production may play an important role in attenuating reward based eating behaviors because propionate works with the reward system in this way it definitely has some implications for food addiction and binge eating simply put if you’ve had enough fiber in the last 24 hours then you’re gonna be less likely to crave these unhealthy foods less likely to reach for foods that you’re addicted to foods that you don’t actually want to eat and I want to emphasize that this isn’t cutting off people’s appetite to some unhealthy degree this is just resetting the system to where it’s supposed to be now I want to address a concern that I get really whenever I talk about vegan diet and weight loss on this channel which is completely understandable because statistically there gonna be some more robust vegans and obviously it’s pretty frustrating probably to watch me just talk about how a vegan diet leads to weight loss all the time when it may be din for somebody but let’s investigate this firstly not all vegan foods are created equal we have the health foods we have the less healthy foods and I want to emphasize just how dramatic that difference is we can simply compare corn tortillas regular tortillas to corn chips which are really sliced up tortillas with oil ok corn tortilla without oil is 11 percent of total calories from fat and one ounce is about 60 calories well a corn chip corn with oil is 55 percent of calories from fat and one ounce is over a hundred and fifty calories that’s like three times as many calories once again I have to say it’s not a health food in theory you could eat almost three times as many corn chips as regular corn tortillas until you get the same appetite triggers until you get the same amount of fiber and so forth and this principle of oil plus food equals just way way way more calories applies to all sorts of foods just cooking foods and oils fries are just potatoes with oil I’m getting really heated about this and maybe you do require a higher fat food to feel completely satiated whether you are a vegan coming off a standard American diet and so let’s compare some whole plant high-fat foods vers some animal foods for example let’s just compare one ounce of avocado verse one ounce of cheddar cheese America’s favorite cheese wouldn’t that be American cheese the avocado actually has 60% less calories per ounce than the cheese despite having a higher total fat content in terms of macronutrients in terms of the total percentage of calories from fat which is actually 77% because of the fiber and because of the water so not to be a broken record but once again whole plant foods are just the best and moving on to a major concern I just talked so much about how great fiber is but a lot of people go oh my god if I eat more fiber than I’m gonna get stomach issues and bloating and stomach pains and so forth I do have a whole video dedicated to reducing bloating when transitioning to a vegan diet but I have some new information particularly from gastroenterologist dr. Angie sadeghi she was Leon the nutrition rounds podcast a new podcast you should definitely check out and she made some points that really really made me think first of all she’s just a living example of somebody that did lose weight and get super fit going on a plant-based diet the images speak for themselves but the point here is that if you want to dodge getting an upset stomach from fibre when you’re transitioning not only do you need to ramp up the amount of fiber that you eat but you also need to diversify the sources of that fiber and the reason for that is that we have a ton of different types of bacteria and they all eat different things and so if you have a limited amount of pinto bean eating bacteria then maybe you eat a ton of those pinto beans and you end up with a bunch of undigested material and gas and so forth but if you split the same amount of fiber in those pinto beans between yams and maybe lentils and veggies then you’re gonna have a bunch of different bacteria that could do the job hopefully she also mentioned upping the types of plants that you already eat because you probably already have the bacteria to digest those and that way you can eat more fiber without having a reaction in the end as a nation and a Western society in general we definitely need to eat more fiber to tell our stomach when it’s fall as well as to get that propionate and make those propionate gains and all I think willpower around diet is a subject for an entirely different video at least propionate gives you a little bit of an advantage in terms of how much you’re craving those high-fat foods those foods that are not good for you in the end it’s about your body using its natural satiation system to know when to stop eating and I’ll go ahead and throw my bloating prevention video in there because there are a ton of points I didn’t even talk about in that video and let me know down below if you have any video suggestions I’m gonna try and crank out some extra videos through January cuz that’s when a lot of people are like I’m gonna do it I’m gonna go vegan


Vegan Nutrition: What Does the Science Say?

[UltraVid id=163 ]This program is brought to you by the vegetarian Society of Hawaii a nonprofit organization dedicated to sharing with the community the many benefits of a vegetarian diet free monthly meetings include vegetarian experts and locally and on the mainland quick and easy cooking demonstrations and healthful and delicious food samples members enjoy an informative portal e-newsletter social activities and discounted mini vegetarian friendly restaurants and health food stores for an application call nine four four eight three four four that’s nine four four eight three four four or visit our website at WWE sh org VSH org we’d like to let you know that the vegetarian society of hawaii will be celebrating its 20th anniversary during the coming year from a handful of pioneering founders back in nineteen ninety two becoming one of the largest vegetarian organizations in the nation we’ve continued to promote health animal rights and protection of the environment by means of vegetarian education we hope you enjoy this evenings lecture and we hope that everyone will take a look at our free literature table if you’re not a member we’d like to encourage you to join tonight the discounts you’ll get from the vegetarian friendly restaurants and natural food store is down such as down to earth will more than pay for your membership and you’ll receive an informative newsletter as well your membership dues and donations including any you may have made tonight as you came in and thank you very much for that help to make possible events like this and you’ll also be helping to promote a healthful and compassionate lifestyle for people in Hawaii and throughout the world the refreshments tonight are courtesy of down-to-earth natural foods we hope you’ll stay after the talk and enjoy some of these delicious vegan refreshments tonight’s lecture is being video taped for broadcast on the V SH weekly TV series vegetarian on Oahu the program airs on Thursdays at 6 p.m. on llo channel 52 we also welcome you to view many of our previous lectures online at our website vs hor RG where you’ll find a wealth of information and resources tonight’s lecture will be added to the website soon it is now time for a special guest we’re delighted to have with us tonight Jack Norris Rd mr. Norris co-founded vegan outreach in 1993 and is currently the president vegan outreach produces the booklet why vegan among many others and has distributed over 10 million copies to date Jack runs vegan outreaches adopt a college program which has directly handed a vegan outreach brochure to over 3 million students since its started in the fall of 2003 Jack is a registered dietitian he earned a Bachelor of Science degree in nutrition and dietetics from the life in university in Marietta Georgia and 2000 and performed a Dietetic internship at Georgia State University in 2002 2001 jack is the author of vitamin b12 are you getting it staying healthy on plant-based diets and other health articles found at vegan health org and Jack NARS are decom this evening mr. Norris will present vegan nutrition what does the science say please welcome Jack Norris [Applause] then thank you very much Lorraine thank you to the Hawaiian vegetarian society for having me here I’ve only been to ye one other time and it’s just really amazing it’s hard to believe people get to live here year-round I was also invited by the northern Michigan vegetarian society to speak this weekend and I I think I chose wisely okay so my talk tonight is what does the science say before I get into it too much I want to say a few things about vegan outreach this is our website vegan outreach org and we have a free weekly e-newsletter that comes out every Wednesday if you’re interested in signing up for it you can just click right here if you go to our website and it gives a lot of updates on what’s happening in the vegan world so please do that if you’re interested what vegan outreach is most known for is our pamphlet why vegan which we distribute and we also have a few other booklets that are very similar to it but have a slightly different tone and we deliver as lorraine mentioned we hand them out to college students in the last couple years we’ve been giving handing about five hundred thousand to college students every semester at over 500 colleges normally I asked them to pass out this and this booklet a meaningful life I don’t know if everyone got one but if you didn’t please grab one at the table over there if you’re interested it’s about the vegan outreach philosophy of activism and veganism and that sort of thing and gives you tips on how to deal with family and friends if you’re having problems with them what you can do to help animals if you’re interested we also have an expanded version of this pamphlet by written by my co-founder of vegan outreach Matt ball along with Bruce Friedrich of People for the Ethical Treatment of Animals and this book is just $10 on our website if you’re interested a lot of people have that have read it said that it has really helped them deal with family and friends again and activism finally I have this guide to cruelty free eating which I has in it article called staying healthy on plant-based diets it follows along with my talk to a large extent and it lists all the nutrition recommendations I’m going to give with one small exception which I will point out when I get to it so you don’t need to write anything down so what I want to do is examine the role of vegetarian diets and preventing chronic disease as it’s been measured in studies looking directly at vegetarians and in review the nutritional concerns of vegan diets especially but also to some extent at lacto-ovo vegetarian diets so the way that we have a lot of information about lacto-ovo vegetarians and vegans is through five large cohort studies that have been performed on them and a cohort study means that you get a group of people together generally healthy people with different diets and then you follow them over time you measure the diet every few years that they’re eating to make sure they’re still eating the same diet and then you see what sort of disease incidences they have and then compare them to each other and that’s really I think the one of the best ways anyway we have to determine what a vegetarian diet actually does for you and what it doesn’t a number of these studies were finished around the year 2000 and before but right now epic Oxford and Adventist Health – these two bottoms studies are currently ongoing up through this study Oxford vegetarian there were only a total of 760 vegans studied but epic Oxford has 2,000 and Adventist too has 3,000 and that’s going to be a lot more helpful in getting information about vegans than what we have had so far the first bit of information that we got on vegetarian mortality was in 1999 there was a meta-analysis released looking at the combined results of the top four or was it five studies I had shown on the previous slide and it showed that vegetarians had 24 percent less heart disease and regular meat-eaters it also showed that vegans had 26 percent less heart disease than regular meat-eaters in other words people we meet more than one times a week one time a week but that finding was not statistically significant meaning that it could have been due to random chance but it was a trend very similar to the larger group of vegetarians so there’s I think good reason to think that it was a fairly accurate view of a vegan diet but we will find out soon when more research comes out on vegan diets the vegetarians had the same rates of cancer and total mortality as the non vegetarians which was a somewhat disappointing result that’s into some instant that to be possible due to just not having enough people or following them for long enough time because it takes a great deal a very high number of people to find statistically significant results for cancer it’s just a lot less common than heart disease what they did in these studies though is they perform what’s called standardized mortality rates in which they compared the overall population which was all the vegetarians all the vegans all the meat-eaters to the greater population what happens often is it healthier people volunteer for studies and in this case they found out that this was true that the the people in these studies overall had only half the rate of mortality and that is deaths before the age of 90 then the greater population so these were very healthy people and so the vegetarians having the same rates of cancer that was compared to people with somewhat low rates of cancer now the Adventist Health Study and one reason that it seventh-day Adventists are studied is that they promote vegetarianism to their members and a large proportion of them are vegetarian and I think more recently are becoming vegan and the good thing about it is that they have very low rates of smoking and alcohol consumption so you can kind of weed out that variable more easily and see what difference is the diet making because they have such similar lifestyles and not just the drinking and smoking but in other ways also we found that the vegetarian women live two-and-a-half years longer and the vegetarian men lived three years longer among these Adventists hypertension and diabetes was 50% less for the vegetarians and rheumatoid arthritis was 25% less now I’m going to talk a little bit about disease markers and these studies are cross-sectional which means that it was just a slice in time at what these vegetarians cholesterol levels were in other words they didn’t follow people over time to see what happened in their cholesterol levels but in any case what I did was I took all the studies from 1980 through 2003 and I did this back in 2003 it measured vegans cholesterol levels and I averaged them all out in V is non vegetarians the number here is how many were these are people who eat no meat except for fish these are lacto-ovo vegetarians and we found that the vegans had a cholesterol level of 160 compared to 185 and then 202 for the non-vegetarian so they’re doing vegans obviously or having having a much lower level of cholesterol and the big difference was in the LDL cholesterol LDL is the bad cholesterol and the HDL is thought to be good cholesterol and the 50 you want a higher HDL and the vegans had a lower but what’s most important is the total cholesterol ratio to HDL on you sub t and that was 3.14 the vegans vs. 3.7 for the non vegetarians which was a good finding so there’s nothing to worry about that the vegans had a lower HDL cholesterol the vegans also had a lower triglyceride level which was an interesting finding because if you listen to a lot of the people that promote low carbohydrate diets they say that low-carb oh that high carbohydrate diets raise triglyceride levels and in some controlled studies that is true but among free living vegans we can see that it actually isn’t so one only one study has looked at the percentage of vegans with high blood pressure compared to other groups and it found that for men only 6% of the vegans had high blood pressure versus 15% for the non vegetarians and the women had a similar finding with 8% vs. 12% so that was a good finding that was statistically significant in the last few years anyway there’s been two large studies done on body mass index body mass index is a measurement of weight in relation to height and it gives you an estimate of whether someone is too heavy or not but it can be influenced by someone who’s very muscular which could throw off the results but generally that hasn’t been a problem for these studies it all averages out what has been traditionally thought is that a BMI between 20 and 25 is the most healthy a BMI above of 25 to 30 is considered overweight and then over 30 is considered obese and more recently there’s been a theory that maybe people with a BMI below 22.5 and then especially below 20 that may not be a good thing necessarily because of their lower fat free mass in the past we’ve always known that people with BM is less than 20 had higher rates of mortality but it was always thought to be due to undiagnosed disease and smoking related diseases that were not found upon entry into these studies but they’re actually finding that as they they measure for these variables the finding doesn’t go away so and the reason I bring that up is it I think in the vegan movement we often have an idea that there’s no way to get too thin I mean there’s course you can get extremely extremely to thin that that we would agree is not good but generally there’s no way to and I think that maybe we need to rethink that a bit and see if maybe I think especially maybe a little bit higher protein might help increase the fat free mass of some vegans so that we’re not too thin but these are I think somewhat preliminary findings it’s been studied a lot but it takes a lot of studies to really find conclusive evidence of these things anyway the vegan BMI and this Venice hall study – is right in the middle of what’s considered healthy and the non-vegetarian was in the overweight range and the lacto-vegetarian was actually in the over eight weight range as well which is the first time I’d ever seen that in a study but that’s the most recent findings and then this other one the the other largest study in recent years was epic Oxford in 2003 and they had a similar finding with the vegans right in the middle of a healthy BMI and the non vegetarians on average significantly higher they’re not overweight in this case okay then there was one cross-sectional study that has looked at type-2 rates of type 2 diabetes and vegans and this was a very good finding and not a surprising one at all but it was the first time it was actually measured I think we fought for years at a vegan diet has been a way to prevent type 2 diabetes and there have been studies by PCRM treating people with type 2 diabetes with a vegan diet that have been very effective but it hasn’t been looked at in terms of preventive this was just released this year and they found that they actually broke it down and even further diet groups and normal so we’ve got the vegan lacto-ovo fish eaters and then semi vegetarians which are people who eat meat more than once a month but less than once a week and then the non vegetarians eat meat weekly or more I have two findings up here the first one the top ratio was when they adjusted for the body mass index and when they did that they found that vegans had 50% as much type 2 diabetes as non vegetarians but I don’t think I think it was good that they did that adjustment but I think a more accurate adjustment of what the vegan diet can do for you is the adjustment for without the BMI because the vegan diet probably does influence body mass index so if you if you take out the adjustment for the BMI the vegans had only 30% of the type 2 diabetes as non vegetarians basically vegans have very low rates of type 2 diabetes and the cross-sectional study it’ll be interesting to see if we we find that when following vegans over time as well which I won’t be surprised if we do I certainly hope so okay so in terms of looking at cancer there have been a number of studies that have compared rates of lacto-ovo vegetarians to meat-eaters and just recently in 2009 epic the the epic Oxford study released a findings about vegetarians which included vegans and lacto-ovo vegetarians compared to people who only eat fish I’m sorry people who don’t eat meat except for fish compared to regular meat-eaters and they found that the vegetarians and the fish eaters had about 80 percent of the the overall cancer rates as the regular meat-eaters although you can’t say that they had necessarily lower rates than meat-eaters be since fish is meat and the fish eaters also had low rates the top part was that other three other studies have compared all cancer rather than breaking it down into separate types of cancer in vegetarians compared to meat-eaters and they found no difference and the results as for prostate cancer one study has found lower rates and vegetarians three studies have found no difference between the two diet groups in colorectal cancer it was lower in vegetarians in one study and another study it was lower in people who’ve been vegetarian for more than 20 years but no different for current vegetarians and then in three other studies that were no difference there were no studies that showed higher rates of colorectal cancer for vegetarians okay for breast cancer there were five studies that have shown no difference and one study has shown higher rates of breast cancer it was not it did not adjust for having no children and women who have not had children are at a higher risk for breast cancer so that could be part of the reason that this was found and also vegetarians tend to have less children than non-vegetarians so that could explain some of it and the finding was barely significant so I don’t think it’s anything to worry about at all and certainly five studies have not found a difference lung cancer there’s been seven studies that have looked at it and there’s been no difference and then there have been other studies that have looked at it’s smaller less common types of cancer and they’ve been there just hasn’t been enough really to report here so to sum up what I’ve just been talking about in the words of the American Dietetic Association that just released another position paper on vegetarian diets in 2009 they are the most mainstream nutrition body in the United States and possibly the world and they and you know endorse to some extent they don’t tell people that they should go vegetarian but they certainly have a positive position on it and they say that a vegetarian diet can help prevent disease as this top paragraph says and then they say that a well-planned vegetarian diet including a vegan diet are appropriate for individuals during all stages of the lifecycle including pregnancy lactation infancy childhood and adolescence as well as for athletes so if people tell you that you can’t be vegetarian and I still hear that pretty frequently you can point to the American Dietetic Association x’ position okay so now I’m going to talk about some of the nutritional concerns of vegans and lacto-ovo vegetarians in this case of its vitamin b12 is the most important one and it is mostly for vegans although some lacto-ovo vegetarians don’t have the greatest vitamin b12 levels anyone who eats the few animal products you eat the more important vitamin b12 becomes so it’s not just for people who are strictly vegan ok so plant foods do not naturally contain vitamin b12 and that’s why it’s an issue for vegans and there are two types of b12 deficiency one is what I call overt b12 deficiency and that is when you develop your b12 levels get extremely low you develop nerve and blood problems you’ll get a macrocytic anemia you can start developing tingling in your fingers and toes and if you don’t catch it and do something about it you can become it can lead to death actually eventually can often be caught once you have tingling in the fingers and toes it can be reversed and there will be no permanent damage but the longer you let it go the more likely it is to cause permanent damage so it’s not something to mess with and I will get more into it in a second about how to prevent any problems then the other type of vitamin b12 deficiency which we’ve just started learning about in this decade the year 2000 is when these papers started coming out that have shown that vegans have had high levels of homocysteine homless cysteine is thought to be toxic to nerves and blood vessels and it is a byproduct of methionine metabolism which is an amino acid that’s it found commonly in proteins what happens is that if you don’t have enough b12 your body can’t get rid of the homocysteine and high levels of homocysteine have been linked to heart disease stroke Alzheimer’s disease and early death now I don’t think that it is well it has not been conclusively proven that homicidal IED but they all pretty much show the same thing these are vegans who do not supplement for the most part and you can see that the vegan b12 levels are all lower than the NAM than the vegetarians and non-vegetarians now that’s nothing surprising at all we’ve always known that the vegans who don’t supplement are gonna have lower b12 levels but if you look at home with cysteine levels in these same people you will see that the vegans have much higher homocysteine levels whereas the lacto-ovo vegetarians have have the next highest and the non vegetarians have the lowest now a home is cysteine level above 10 to 15 is where you start getting associated with this disease I mentioned earlier and then above 15 is really where there is a concern here is a study in 1998 in which people were supplementing with vitamin b12 and the vegans and here is a study from 98 where the vegans were taking vitamin b12 in a study from 99 where the vegans were taking vitamin b12 and you can see that their homocysteine levels are very well within the healthy range which is like 4 to 8 4 is extremely low it’s pretty I don’t it’s pretty hard to get lower than 4 so all you have to do is take vitamin b12 and your homocysteine levels should be fine okay so there’s a number of myths about what foods contain vitamin b12 and the reason that these miss exists to some extent some some of it is just people making things up but another thing is that the way that you measure vitamin b12 and animal products is using a measure that’s appropriate for animal products because animal products contain mostly active vitamin b12 but there are a lot of molecules that are very similar to vitamin b12 that are not active for humans and these measurements cannot discern between them very well and so what happens is that the companies use these crude methods to to measure their plant products and what they are often finding and many times is inactive vitamin b12 analogs but they still promote their food is having vitamin b12 because it’s it’s like there’s no regulation telling them they can’t do it some of the things that cannot be relied upon blue-green algae which include spirulina and super blue-green algae which is distributed by cell tech multi-level marketing company you may have heard of it I’m not sure and then seaweeds like nori and chlorella they cannot be relied on for vitamin b12 fermented foods like tempeh now in some countries tempeh starter may be contaminated with vitamin b12 producing bacteria and that is how b12 is made by bacteria but the temp the starter for tempeh does not require those bacteria so it’s also very easy to have tempeh without such bacterial bacteria and so if there is vitamin b12 in any tempeh it’s from contamination now none of the tempeh is in the US have ever found any inactive or active vitamin b12 analogues and tempeh but in some foreign countries they have found some at least vitamin b12 analogues so they’ve never really been tested to determine tested accurately to determine whether they were active or inactive brewers yeast and unfortified nutritional yeast they do not they cannot be relied upon for vitamin b12 fortified nutritionally scan organic foods in intestinal bacteria also can’t be relied upon okay so here’s my suggestions for vitamin b12 either take 3 to 5 micrograms a day from fortified foods in at least two servings per day your body can only absorb so much b12 at once in small amounts such as three to five micrograms once you get into a little bit higher amounts like 10 to 100 micrograms you can take just one a day or a thousand micrograms twice a week to dwell is another way to get enough vitamin b12 and so that there’s basically two ways that your body absorbs b12 one is through a system where proteins pick up the b12 and they transport it for you into your bloodstream and then there’s another way of just overwhelming your cell membranes with vitamin b12 and some of it just passively gets through into your blood and that’s why you can get it from such large doses okay so the next thing is omega-3 fatty acids so there are short chain Omega 3s and long chain Omega 3s and the plant omega-3s which are which is called ala or alpha linolenic acid found in flax seeds walnuts can all nm seeds and chia and a few other other foods that are not as common they need to be converted into longer chain omega-3s by your body in order to become the EPA and DHA that you find in fish the fish get it from seaweed and so you can also get EPA and DHA from seaweed and in like the last year and a half I think there is a company now that is has a has a vegan EPA on the market and there has been vegan DHA supplements for quite a number of years now and that are made from seaweed what these omega-3s do is they reduce inflammation blood clotting and cholesterol levels and DHA in particular prevents depression or another way to say that is if you get too low in DHA you could become depressed the problem unfortunately is that your body has to convert them and some people’s bodies do to convert them very efficiently okay so then one other thing about conversion is that DHA can be converted into EPA and so because of this I’ve changed my recommendations recently and since that guy do cruelty-free eating was put out to suggest that vegans should probably take a DHA supplement on a somewhat regular basis just to make sure you’re getting it and the older you get the less efficient your body is at converting these so it’s more important for older people probably to do this I’m going to get a little into that a little bit more in a second but the other there’s another side to this coin of omega-3s and that is omega sixes and I’m sorry this chart is somewhat complicated but I will just want to show it because it illustrates why it’s important to reduce omega-6 fatty acids and omega-6 fatty acids are very common in plant oils like I just talked about what plants have omega-3s and they were fairly obscure plant foods that people are knocking a whole lot of picks up for walnuts but omega sixes are found in just about all plant oils and vegans tend to get very high amounts of omega-6 a good ratio of omega-3 to omega-6 is one to four and vegans tend to be above 1 to 10 on all the way to 1 to 15 in some studies now the reason that this is a problem is that the same enzyme that converts the the short chain omega-3 to the long-chain omega-3s is the same enzyme that converts short chain omega-6 is to long chain Omega sixes and up here is the Magus threes getting converted and down here is the mega mega sixes and this is the enzyme doing it and if you overwhelm this enzyme with omega-6 then it can’t convert the omega-3 so it’s important that vegans reduce their intake of omega sixes as well as increase their intake of omega-3s so these are my recommendations for omega-3s as 2 to 300 milligrams of DHA per day I don’t think it’s necessary to do that every single day or to be the evidence isn’t overwhelming that vegans must do this every day but I think it’s a good idea to do so then avoid omega-6 which is corn soy safflower sunflower anything called vegetable oil as well as sesame oil instead use olive peanut avocado or canola oil which are low in omega-6 is only cook canola oil under low heat for short periods because he does damage omega-3s the good thing about canola is and I know there’s some bad things about it iron mentally but the good thing about is it’s high in monounsaturated fats and it’s also hot it also has a large amount of omega-3 so you’re it’s low in omega 6 and high in omega 3’s as well as flat flaxseed is very low omega 6 as well so then I recommend if you’re taking DHA each day or regularly I recommend you still try to get half a gram of uncooked alpha-linolenic acid into your diet daily by doing one of the following here eating some walnuts only three-halves of walnuts is enough for to get this amount a quarter teaspoon of flaxseed oil a teaspoon of canola oil or a teaspoon of ground flax seeds not to be hard to do but you have to make a point of doing it so vitamin D is not much of a problem in most if you live in Hawaii probably because I imagine most people get out in the Sun and you can always the Sun is always strong here and so all you have to do is get on the Sun for 10 or 15 minutes a day without sunscreen on because sunscreen blocks vitamin D production and if you do that you will get plenty of vitamin D now just in case I just want to inform people if if you don’t live in Hawaii what you need to do because vitamin D deficiency is pretty common on the US mainland a high percentage recent research has shown that a high percentage of people have mild vitamin D deficiency and those diseases are linked with a lot of autoimmune disease and other diseases that you can see listed so because of that I recommend that if you do not get in the Sun every day 10 to 15 minutes if you have light skin 20 minutes if you have dark skin 30 minutes if you’re elderly because elderly people do not convert vitamin D very well and their skin without sunscreen then you should take a thousand international units of vitamin D to vitamin D to is vegan vitamin d3 is not unfortunately this amount of vitamin D does require supplements it cannot you there’s no multivitamin that has that much vitamin D and there’s no fortified food and what country life makes a very cheap common supplement that you can get in in most health food stores a vitamin d2 now I’ve met a lot of vegans that have had problems such as the ones I listed before like just bones hurt and pain and fatigue and a lot being about for that I’ve worked with and after getting either’s in the Sun usually this taking supplements they have felt tremendously better and have felt that they were cured of whatever was was happening to them so it can be a problem for vegans and so that’s why I think I make a big point to making sure people know about it salar da for is only 200 international units and that’s way less than 1000 i recommended and there is a large number of vitamin d researchers that think the RDA should be increased though that is somewhat controversial and i guess we’ll see the next time they update the RDA for vitamin d whether they’re going to increase it or not and there is a controversy about whether vitamin d2 is effective this study kind of indicates that it is in that four of the five vegans in finland who took vitae just five micrograms a day of vitamin B d2 which I think was the 200 international units so much lower than what I was recommending if they took it for 11 months and they had an increase in their lower back bone density of course they were in Finland has a very little Sun and so they were probably needing it somewhat pretty badly the other thing is that vitamin d2 doesn’t last in your system as long as vitamin d3 so you have to take it regularly you can’t just take a lot for a few days and expect it to do much for you unless you’re getting Sun ok so calcium is another issue especially for vegans here are some things that can help prevent osteoporosis weight-bearing exercise throughout your lifetime having a heavier body weight is actually reduces your risk for osteoporosis adequate calcium vitamin D vitamin K protein potassium magnesium and boron adequate estrogen levels especially for women that can be important for some vegetarian and vegans because if women get such low fat if they very very low fat diets and start not having enough fat to produce enough estrogen they could be putting themselves at risk for osteoporosis in factors that can contribute to osteoporosis high sodium and caffeine intake smoking too little protein and a sedentary lifestyle now if you notice I said too little protein not too much protein and that in in the vegan health nutrition circles for many years we’ve promoted the idea that osteoporosis is not a disease of calcium not enough calcium intake it’s a disease of too much animal protein intake so there’s been that’s been a very controversial position it hasn’t been very controversial on the vegan among vegan nutritionists I mean I’ve always had a problem with it but and there’s been a few others that have had that have as well but for the most part all the popular books and that sort of thing promote this idea and so I wanted to just talk about quickly a 2000 alysus that just came out that looked it looked at many many studies that cat bone protein intake and bone health including bone mineral density and fracture rates I’m going to just talk about the fracture rates in the seven cohort studies because I think that’s the most important information but all the rest of the information was pretty similar and I’m not going to necessarily go over every single one the the moral of the story is that they they’ve looked at they’ve combined the data from seven cohort studies and they found that well they don’t really combine all the data into one group of data but they looked at it all and compared it and tried to measure out what was going on and anyway one study found that just one study found that is animal protein intake went up that fracture rates went up the rest of the studies either showed no difference on and one showed that the risk went down in any case the the meta-analysis the authors ended up their paper saying overall the weight of evidence shows that the effect of dietary protein on the skeleton appears to be favorable to a small extent or at least is not detrimental now these are with these are amounts recommended amounts of protein an average amounts of intake they’re not like four times the RDA which some people could take if they’re really really loading up on protein and so that might be a problem if they take that much protein in but generally the idea is that has did has been promoted is it if you eat a lot of protein your body excretes a lot of calcium and studies have shown that to be the case but you also absorb more calcium when you eat more protein and that could counteract it and in studies that have looked at what’s called hormone which is if it’s elevated it often means that your bone is being you is excreting calcium to help your blood maintaining the right calcium balance those studies have been I would say on the side of protein not causing osteoporosis but they were short term clinical studies or laboratory tests so that is the latest information on that and now something that backs that up to some extent is a what I think is the most important study that has come out on vegans and bone bones and that was a 2007 paper on bone fractures from epoch Oxford and they followed a thousand vegans and 10,000 lacto-ovo vegetarians and meat eaters for over four five years and they found that vegans had a 30% higher fracture rate than meat-eaters now when they adjusted it for most of the variables that tend to influence fractures they found that vegans had 30% higher rate but then when they adjusted for calcium intake as well they found that vegans did not have a higher rate so what they found out when they test teased out the data was that among the vegans who got 525 milligrams of calcium a day or more the vegans had the same fracture rates but of the of the vegans who got less they had higher rates and only 55% of the vegans had calcium intakes that high whereas 95 percent of the people in the other groups other diet groups did so this was a pretty well it was a disappointing finding an important one in my opinion and there’s been nothing to counteract there’s been no other study that have followed has followed vegans now if one other study came out and it when it contradicted this and I think that maybe this wouldn’t we shouldn’t take this quite as seriously but until there’s other evidence it seems to me very important that vegans make sure they get at least five hundred twenty-five milligrams of calcium a day at the very least but I would recommend shooting for at least 700 and the RDA is about a thousand for most adults well it is a thousand for most adults then for people who are I think it’s about 50 it’s goes up to 1,300 you know we’ve often said vegans don’t need to worry about calcium because animal protein is what causes osteoporosis that does not seem to the case for the data we have so far the good thing is it there is a lot of calcium and especially on leafy greens which also contain vitamin K which helps protect bones the thing about that though is that you actually do have to eat the greens to get the calcium out of them so if you think that you’re getting the calcium from greens make sure you eat them and also note that the calcium in spinach Swiss chard and beet greens although those foods do have high amounts of calcium they’re not well absorbed because they bind with oxalates and get excreted and also note that the calcium and other leafy greens are absorbed about the same as cow’s milk and soy milk at about 25 to 30 percent of the calcium the US DRI the DRI has replaced the RDA for many nutrients and actually the RDA is considered a DRI right now so the DRI is really the term people should be using but it hasn’t really caught on so much it’s a thousand milligrams for 19 to 50 year olds begin to try to get 700 and I suggest three options one is 3 servings of greens which is a cup and a half of cooked or how many however much raw would equal a cup and a half if it wasn’t if it was cooked so I think it’s usually about 3 to 4 cups of raw greens or or 1 an 8 ounce glass of fortified soy milk or orange juice or 3 to 500 a 3 to 500 milligram supplement each day if you do one of these 3 things your calcium intake is a vegan should be higher than well you know definitely higher than 525 most soy milks now are fortified with vitamin as vitamin B vitamin D and vitamin b12 so you can get it easily from soy milk if you’re interested in drinking soy milk iodine is a more of a problem for people who do not live near the ocean so once again people in Hawaii are vegans and Hawaii probably don’t have to worry too much about iodine it’s needed for a healthy thyroid and if vegans are low in iodine and they eat soy especially soy can counteract iodine and so if you don’t have enough iodine you might find that it a problem if your if you’re eating a lot of soy now if you eat if you regularly iodized salt then you shouldn’t be having a problem with iodine but I don’t recommend that you start eating iodized salt in order to get it also people eat seaweed a lot of sea we also getting iodine in the seaweed if you don’t need seaweed then I would recommend an iodine supplement unless you live in why you might not need to worry about it but in any case what what the deal is with iodine and food is it really depends what how much iodine is in the soil and so food grown in soil near the ocean is going to be higher in iodine so if you live in Hawaii and you eat most of your food I don’t know shipped in from the mainland or something like that then you might not be getting it and it most multivitamins have iodine plenty of it and so if you take one regularly you just check to make sure it does otherwise you can get a bottle of kelp pills very cheap like for five to seven dollars and they can last you at least a year and just take one every few days that’s what I do is just every few days I just take one it’s not nothing you have to worry too much about iron is an interesting issue for vegan diets because vegans tend to have as high or higher iron intakes than non-vegetarians however plant iron is not absorbed as well as iron from meat vitamin C significantly aids an IR absorption though it must be eaten at the same meal to increase the iron absorption the vitamin C forms a chili with the iron that allows you to absorb it good sources of vitamin C besides orange juice is potatoes broccoli cauliflower and many fruit juices are now fortified with vitamin C if you are having if you do happen to have iron deficiency anemia I recommend seeing it if you think you have it I recommend seeing a doctor to see if you really do that can save you a lot of time worrying about is something that’s not there but if you’re having a stubborn case of iron absorption that does not respond to iron supplements or vitamin C then l-lysine is an amino acid that also helps in iron absorption so there’s more details at vegan health org articles slash iron if you just go to vegan health org you can just look at it will be a link to iron and so if this is any sort of issue for you I have a lot of information there about it okay so vitamin E it’s pretty easy to get on a vegan diet except you have to make the effort to make sure you’re doing it item a is made from beta carotene and for men for women at seven hundred men is nine hundred and as you can see you can easily get it from a cup of carrot juice many times IRA you can probably get it from well less you know less than half a cup of carrot juice a day and these other foods have it as well so just make sure your what I do is I keep some carrot juice on the refrigerator and I drink at least a quarter of a cup a day make sure I’m getting enough vitamin A vegetarians do not need to combine protein sources at each meal to get a complete protein because your body stores amino acids that you eat throughout the day and uses them as necessary however I do think it’s good to include legumes like two to three times a day because they are the highest source of protein on vegan diets and that will help you reach make sure that you get enough protein vegan athletes have slightly different needs possibly and I have a number of articles at vegan health org if you’re interested in what vegan athletes need it is possible for vegans to not meet protein needs and I like to bring this up because there’s also an idea in vegan nutrition circles that say that they’re you know I’ve heard people who promote a vegan diets say that there’s no one in the US that is suffering from protein deficiency and that is simply not true in any case here are the ways that vegans might not meet protein needs if you’re not eating enough calories for one thing such as in these these problems anorexia depression dieting you have any of these issues you should definitely try to make sure you’re eating a higher percentage of protein then you normally would if most of the junk food you eat is junk food then you’re not going to be getting enough protein unless it’s very high protein junk food which these days you can actually get quite a bit of high protein vegan junk food but if it’s french fries and soda then you need to worry about it of course you shouldn’t be eating like that anyway but I know vegans who have eaten like that and they gets often get colds and things like that and part of it could be just not having a protein to fight off infections okay so then if you don’t think the protein is important such as some fruitarian diets or some raw foods diets not all by any means but in some or if you avoid legumes so you don’t like to eat them or for some reason then you need to think about how you’re going to get protein in other ways and often soy foods are an easy way to do it okay so now I’m going to move on to soy I get the by far the most questions I get OH when people email me is about soy at least half of I get is about soy so I want to touch on that and this is the last big issue I’m going to touch on sewing the thyroid as I mentioned earlier if you don’t have enough iodine soit could become a problem but studies have shown that if you do have enough iodine then soy does is not a problem so that kind of sums it up pretty quickly okay so in breast cancer that has been a lot more controversial over the years just recently we’ve been getting better information about rates of breast cancer for people eat different amounts of soy so the question is some people say that soy could prevent breast cancer some people say so it could cause breast cancer and that’s because soy has things called isoflavones which are considered to be plant estrogens and what they do is they can attach to estrogen receptors on your cells and then they they do not make the the cell respond as strongly as if it was a normal molecule of estrogen but it has a weak estrogen effect now some people think that this could dull dull the regular estrogen and some people think it could increase the problem if you have a lot of soy and then some breast cancer is actually estrogen positive estrogen receptor-positive which means that estrogen is actually causing the cancer to grow and so particularly for women with those type of cancers it’s been an issue about whether soy is harmful or helpful in 2006 meta-analysis was published looking at the 17 studies it had looked at soy and breast cancer and followed women over time and they found it women with the highest high intake had slightly lower risk of breast cancer and the largest intake was only one serving per day which is a lot less than what many vegans eat which I would guess is probably closer to two or three servings a day but in 2009 the shanghai women’s health study just released results and they found it among pre mental premenopausal women three servings per day of soy was actually protective so these women reading a lot more soy so they were able to figure out what what that was doing and in fact these women with at three servings a day they had about half the risk of the women in the lowest soy group and this finding was highly significant so it seemed to be a I think it’s a convincing finding and then I just just a couple days ago they released more results from that Shanghai woman’s study and they found that women with estrogen positive breast cancer were also not so I was not a problem for them as well they teased out that part of the study four studies have looked at breast tissue biopsies with of women who eat a lot of isoflavones compared to those who don’t and found no difference from higher isoflavone intake and then two studies have looked at women’s survival after breast cancer diagnosis in women who made different amounts of soy and found that there was no reduced survival from soy after a breast cancer diagnosis so it really seems that soy is not a problem for breast cancer at least that’s evidence we have have so far ok soy and dementia in 1999 you might have heard of this since it came out of Hawaii tofu was linked with lower cognitive function now this caused a big kerfuffle I would say in the vegan community because we didn’t know what was going on with that and I know that dr. Harris took samples from soy from tofu products and found higher levels of aluminum that then were healthy I don’t know if that was the cause or not but in any case this was one finding here’s some other findings 2008 an Indonesian study found tofu linked to slightly worse memory but they found tempeh linked to slightly better memory and then the authors in the study go on to state that the tofu and Indonesia uses formaldehyde for processing which is very damaging to the nerve to the brain so that could be the reason and likely is and I looked this up because that sounded so bizarre and I did find articles on the Internet of people trying to get the government of Indonesia to stop doing this and so it does appear to be really true which I didn’t necessarily doubt it when it was the author’s put it in their in their paper but it does seem pretty crazy other studies of links way to better cognitive function and a study of seventh-day adventists many of whom have consumed soy foods their whole lives showed lower dementia and old age than the general population so it seems like as a whole soy probably doesn’t have a bad effect on dementia unless you’re eating formaldehyde with it so okay so other soy issues that may be protective against heart disease it seems that the proteins in soy are are less likely to promote the production of the bad cholesterol LDL cholesterol so that can be one of the reasons why protects against heart disease as well as you know being substitute for for meat in the diet prostate cancer osteoporosis and menopausal symptoms may be soy may protect against tempeh is a particularly good source of absorbable zinc some vegan diets are low and zinc and so that’s a good way to get it of course people have soy allergies and if you have this soy allergy you will want to avoid soy and I like to point out some people do feel better eating soy foods other people feel worse eating soy foods possibly due to allergy or intolerance it just really depends and I also want to point out that you don’t need soy to be vegan the vegan movement does not hinge on soy there were not many soy foods many years ago when Bill Harris first became vegan right in 1964 certainly not the amount of soy products there are now you can find so many of and we could go back to not using soy for so much stuff if necessary but it doesn’t really seem like there is a reason for that and two to three servings a day at least for them the data we have now seems to be safe on vegan health.org I have a page of real vegan children these are children whose mothers were vegan when they were pregnant and vegan during breastfeeding and then these kids have been vegan their whole lives and so you can go look at look at them to see real true life stories of kids who were formed completely by plants and know that it’s healthy and a lot a lot of people unfortunately I mean a lot of people while out leafletting for vegan outreach that say that they’ve stopped being vegan because they got pregnant and I think in some cases you know they get a lot of pressure from their family and friends and even doctors to to stop being vegan so if you know anyone that’s getting pregnant and is is worried about that send them to this page and there’s also another page giving recommendations of course pregnant women okay so if you’re transitioning to a vegan diet here’s what I suggest ins I have four people one is to base your meals around one of each of these foods legumes which are of course dried beans peanuts peas lentils and soy foods grains fruit and yellow and green vegetables and nuts so if you have some of that in each of your meals you should be doing pretty good it should be satisfying and healthy eat plenty of unprocessed foods and if you have a high metabolism and find that you can’t keep up your weight on a vegan diet then think about eating some processed foods like oils pastas and like drinks like smoothies if you want any information I go into more detail about all the things I’ve talked about if you can believe there’s more details on all this stuff than when I went over at vegan health org and you can email me through that site and then I have a blog at Jack Norris Rd com that anytime I change anything of any of any importance on vegan health org I send out a post to everyone that’s subscribed letting them know about the research that just came out so please feel free to subscribe to that and that’s all and if you have questions feel free to ask them thank you yes heed the question what do I think that people living in Hawaii vegans living in Hawaii need to supplement vitamin D no I don’t think that if unless you don’t go in the Sun without sunscreen ever hey I mean you need to do it 10 to 15 minutes every at least every other day if you don’t do that then yes you should use it supplement vitamin D but I you know it’s really easy to do that here it seems to me but if you have a job where you just can’t get outside your body does store extra amounts of vitamin D so if you’re out if you’re out a lot in the Sun on the weekends and your son and your skin actually gets red from the Sun then you probably have enough to last you through the week okay the question was I recommended 30 minutes of Sun for for older people and he said that his dermatologist would not recommend that because of skin cancer obviously I you you know the general recommendations are go to just short of getting your skin red so I think that that’s what you should go by what if you know because people are very different people with dark skin are going to need longer amounts and some people can be in the Sun a lot longer and other people can’t so yeah I am that’s what I would recommend and it hasn’t it is a tough situation and that’s I think why there’s so much vitamin D deficiency these days is because people play on Suns sunscreen to prevent skin cancer which is seems to be a good thing as a reasonable thing to do Jim did you were you next I think okay Jim said that he seen reports that 80 to 90 percent of cancer is due to lifestyle and this studies that I showed don’t seem to correlate to that now smoking is a big part of that smoking is linked to many forms of cancer not just lung cancer so once you take in and when we look at those people the the rates of smoking were very low and they adjusted for smoking so basically they took smoking out of that equation so that right there is going to be a lot of it then alcohol could be alcohol could be a reason for some of the cancer as well that they’ve adjusted tried to adjust out and and really high sodium diets can cause stomach cancer and so those have been I don’t know actually I don’t I don’t know that they adjusted out for that but I’m guessing that those populations that people ate about the same amount of sodium they weren’t eating large amounts like in some countries so you know I have a paper on linked to on vegan health org under an article called it’s like cancer and vegetarianism and it talks about all the the foods that have been linked to cancer and what amount of evidence there is for them and it’s done by the researchers that do epic along with a few others and a couple of those guys are vegans so they’re definitely not just biased against vegans in that group of people and and so you know the estimates 80 to 90 percent of cancer is lifestyle you know that could could also to be chemicals in the environment and things like that not necessarily only food and it could be that vegans do have much lower rates of cancer like I was talking about vegetarians here because they just haven’t been enough vegan studied I mean my hope is it vegans will have much lower rates of cancer when that when those results start coming out and then we’ll know more but right now we just don’t know we can only guess what might be the case question was could the funding sources of these studies influence the results and then the next question was what about societies that have been vegetarian for many generations so the first part most of the studies i’ve referenced I don’t think that there’s any bias going on because like I said there are a couple vegans involved in a great number of those studies and in the other ones like you the studies list to who sponsors them they’re supposed to list it at the end and so you can see if the National Dairy Council is who funded it and so if that’s a case I’m not gonna you know I would I would note that and point it out and in noting that I talked about tonight was it it was that the case where a major source was the meat industry or the dairy industry now there may be some researchers that have certain you know biases and things like that and they tried they try to take that out in ways of the reports but my my impression is that what I’ve presented tonight you know there may be some soy industry funding for some of the soy studies I talked about but other than that I think it’s all been pretty people doing the best science that they can now in terms of societies that have been vegetarian I’ve there have not been studies following societies that are vegetarian and weeding out the vile the vegetarians do against the non vegetarians so there just isn’t data on that you can look at societies that have lower rates of animal product consumption and see how they compare to groups of people that have that have less rates of animal product consumption and it does seem to be that the countries with lower animal product consumption have lower rates of many of the chronic diseases but what I was looking at actual vegetarians and comparing them with non vegetarians and that to me is telling more telling about the vintage actual diet versus what else might be going on in those countries in other words they may have different many different things many different lifestyle factors or genetic factors I hope that answers the question I’ve never seen a database that included iodine in I mean almost every not every but almost every nutritional database actually takes the info from the USDA because it’s such a big body and they update it regularly so in fact you may know more about the USDA database and I do because I know you’ve you’ve done a lot with it on your own but I don’t know of anything that lists iodine levels I’m afraid there are estimates about seaweed that I’ve found alright thank you very much Thanks [Applause] thanks very much jack for such a really illuminating talk I think we’ve all learned a lot and thanks to all of you two for coming tonight we invite you to come out to the courtyard now and get some really great refreshments from down to earth thank you all again and Happy Holidays this program is brought to you by the vegetarian Society of Hawaii a nonprofit organization dedicated to sharing with the community the many benefits of a vegetarian diet free monthly meetings include vegetarian experts and locally and on the mainland quick and easy cooking demonstrations and helpful and delicious food samples members enjoy an informative quarterly newsletter social activities and discounts at many vegetarian friendly restaurants and health food stores for an application call nine four four eight three four four that’s nine four four eight three four four or visit our web site at WWDC org VSH you