Thank you @maryannshearer for gifting me with two of your books 💚
When I was a wee toddler, both my parents worked at Mary Ann’s first restaurant and I would sit and snack on broccoli while they worked 🥦 Mary Ann and Mark have just opened their latest restaurant in Mouille Point, Cape Town, and every thing is vegan, gluten-free and sugar-free. You can even stock up on your bamboo toothbrushes there. If you haven’t given them a visit yet, you should @mary_anns_ne 😉🌱
✅ 3 peaks challenge
🍺Lions head for sunrise with a Lion Lager at 5:45.
🍺 Table mountain for lunch with a Tafel Lager.
🍺 Devils Peak in the afternoon with a Devils Peak Lager.
Holidays done right. This adventure was proudly fueled by PB&J sandwiches 🥪
You are the Christina Yang to my Meredith Grey (even though I have always wanted to be Yang 🙈). Your knowledge bombs, work ethic, dry sense of humour and bluntness have inspired me. It has been such a pleasure spending this year with you. Also, swolemates for life 😜😘 x
It was so great speaking at the @provegza Intro to Plant Based Nutrition evening on Tuesday night. Thanks @donovan_will for encouraging me to do it! 🌱
Over the past several years, South Africa has been moving away from third world infectious diseases as our leading causes of death, thanks to the improvement of access to healthcare and better sanitation, and toward first world lifestyle diseases such as diabetes, heart disease, obesity and hypertension to name a few.
There is so much evidence out there that supports whole food plant based diets as the optimum diet for preventing and treating many chronic diseases and it was a pleasure to share some of this evidence that night 🤓🌱
BEYOND MEAT BURGER IN CAPE TOWN WHAT UP 🍔
The future of protein is here! Thank you @provegza and @infinitefoodsafrica for an amazing launch event!
This burger had a taste and texture more similar to a beef patty than any other burger I’ve tasted. And it uses 99% less water and 93% less land than a traditional beef burger and produces 90% fewer greenhouse gases. It also doesn’t involve the cruelty of torturing and slaughtering cows 😁💃🎉 A much more sustainable and cruelty free choice 🍔
Exactly two weeks until I’m done with med school! This time is flying. Visiting many hospitals in Cape Town for the final time after spending many months at them as a student. So grateful to everyone that has taken the time to pass on their knowledge and wisdom to me over these years 👩🏻⚕️📚
How to maintain weight on a plant based diet:
Plant based whole foods are generally lower in caloric density. Meaning a kg of broccoli/apples has fewer calories compared to a kg of eggs/steak to used random examples. To maintain/gain weight on a plant based diet, while staying healthy, focus on consuming more calorie dense foods.
Some examples include whole grains (e.g. brown rice), beans and lentils, starchy vegetables (e.g. potatoes and sweet potatoes), breads and pastas, nuts, seeds and avocados.
For example, include a big serving of brown rice/sweet potatoes with your dinners, add beans to your meals, add nut butters to your smoothies, snack on nuts and dried fruits, add avocado to your meals (it’s avo season in SA whoop whoop 🥑) and just make sure you’re eating enough calories for your daily energy expenditure. 💪🏼
General tips before you start the 4 week PLANT BASED CHALLENGE:
I’ve heard a lot of people advise against a plant based diet completely because they say it causes gas and bloating. You may experience some gas and bloating initially, especially if you increase your fibre intake too quickly. But over several days to around two weeks, your guy bacteria change as you cut out the animal products and become more accustomed to your diet and the gas and bloating subside. Top tip to minimize these: determine how much fibre you’re getting each day on average (easily done issuing MyFitnessPal or Cron-o-meter). This increase your total daily fibre by no more than 5g PER WEEK. So for example, if week one = 20g daily, then week two should = 25g daily etc until you’ve reached 35-40g per day.
Plant based food is generally lower in calories. Therefore, to meet your daily calories, you often have to eat quite a bit more than you would on an animal-based diet. So make sure you are actually EATING ENOUGH.
You WILL NOT get a PROTEIN DEFICIENCY if you are consuming enough calories and a variety of foods. People at risk of true protein deficiencies include: people whole are simply not eating enough (mainly in people with eating disorders such as anorexia nervosa), people with severe disease (e.g AIDS, end stage cancer) or people with a very restricted diet (I mean like raw vegan that doesn’t consume nuts and essentially just eats fruit). This is not a concern for you. You will be fine. 😉
MEAT AND DAIRY SUBSTITUTES
These really are great products, especially when you are first transitioning to or trying out a plant based diet. They are quite easy to make and some of them are really tasty (especially Fry’s chicken style burgers and nuggets, as well as some Quorn products). But it is important to remember that these are still processed foods and can sometimes be quite high in sugar, fat and salt. So while they are really helpful to include in your diet in the beginning, as you eat a plant based diet for longer and longer, you should try to keep these products to a minimum.
CONTINUED IN THE COMMENTS BELOW #plantbasedchallenge
I’m turning 25! And I have a birthday request 🎁🎉
I want to ask each of you to join me in a 4 WEEK PLANT BASED CHALLENGE! 🌱
After spending a month at Dr Neal Barnard’s clinic, I have seen people lose so much weight, reverse their diabetes and hypertension and clear up their psoriasis, to name a few of the benefits of a whole food plant based diet and I want YOU to experience the BENEFITS of a plant based diet 🌟
Each week we will be cutting out one group of animal products and I will post information to my IG story regarding the health, environmental and ethical reasons as to why you should leave these products off your plate.
Week 1: cut out red meat
Week 2: cut out white meat (chicken, fish, turkey)
Week 3: cut out eggs
Week 4: cut out dairy (yes that means cheese as well)
For those ALREAY FOLLOWING A VEGAN DIET, like myself, the challenge is to cut out some of the processed food you eat and to cook with less oil, while trying to include more whole foods in your diet (fruits, vegetables, grains, seeds, nuts and legumes) 🙌🏼
If you have been wanting to optimize your health, don’t wait til New Years so that you can make resolutions that will fail 😜 JOIN ME NOW! 🌱
To each person that does this challenge I would like to ask you to recruit ONE FRIEND to do it with you to hold each other accountable and to share recipes and tips with each other 👯♀️
Share in your story or in an IG post if you want to join in! Tag me @roxiebecker and #plantbasedchallenge in your posts! Let’s support each other in leading HEALTHY LIFESTYLES 😁
The challenge starts on Monday, 5 November 🌱
Final day of the Food and Nutrition Conference and Expo in Washington DC 🙌🏼 We were mainly promoting online CME credits and the Nutrition Guide for Clinicians, which is an evidence based handbook of treating diseases with plant based nutrition and can be downloaded as a FREE app from the App Store or Google Play.
Also had some interesting conversations about B12, Omega 3s, Vit D, Vit C, protein etc.
Thanks @physicianscommittee for letting us get involved 🙌🏼🌱🥑