/' http-equiv='refresh'/> Vegan Outreach Lincoln and East Midlands: January 2013


The Species Barrier #15 Podcast & Show Notes

Coming up today on the second part of our health and fitness special, with mixed martial arts getting ever more popular in the UK we speak to Leicester born Ultimate Fighter Winner and vegan James 'Lightning' Wilks and local vegan MMA trainer Simon. We hear again from Fiona from Tower Hill Sanctuary about her extraordinary long distance running. We also speak to professional footballer Dean Howell about how a plant based diet has helped him maintain high levels of fitness.

Also we look back on a week of raw food, Australia needs a new colour to describe it√Ęs heatwave, why is horse burger worse than cow burger, Chicago's mayor advocates plant based eating, veganism in the guardian and on The Wright Show, Paul Ehrlich's new paper and Lincs 2 Nepal gets a notable recommendation from The Guardian...

Plant Athlete... James Wilks

Listen to The Species Barrier 15 Fitness here: Here

Or download/listen to the MP3 (Save as): Here

Fiona Oakes Vegan Extreme 
Show Notes for episode #15 of The Species Barrier:

Lincs2Nepal ranked top ten in Guardian review: http://www.guardian.co.uk/travel/2013/jan/16/top-10-budget-restaurants-lincoln

Pulsin: http://pulsin.co.uk/

Raw Chocolate Company: http://www.therawchocolatecompany.com/

Ombars: http://www.ombar.co.uk/

Quinoa: http://www.guardian.co.uk/environment/2013/jan/25/quinoa-good-evil-complicated

Half of food wasted: http://www.guardian.co.uk/environment/2013/jan/10/half-world-food-waste

Chicago's mayor recommends plant based diet: http://www.ecorazzi.com/2013/01/11/watch-mayor-rahm-emanuel-endorses-rip-esselstyns-vegan-plan/

Kidney Fried Chickens: http://www.huffingtonpost.com/2013/01/23/kfc-kidney_n_2533481.html

Horse flesh in cow flesh: http://veganismisnonviolence.com/2013/01/17/so-you-have-horse-meat-in-your-tesco-cow-burger/

Can a Collapse of Global Civilization Be Avoided? http://rspb.royalsocietypublishing.org/content/280/1754/20122845.full?sid=a6464a46-5210-4848-a932-c49be511b9a5

Dean Howell "Vegan diet for a footballer": http://www.veganbodybuilding.org/dean.htm

Revolution Foods: http://revolution-foods.com/home.php

Fiona Oakes needs donations for The North Pole Marathon: http://www.fionaoakes.com/northpolemarathon.html

S2C8 Academy: http://www.s2c8.co.uk/

James Wilks: http://www.lightningmma.com/

Fact Of The Day: http://www.plantathlete.com/


The Species Barrier #14 Podcast & Show Notes

On this and the next show we will speak to people in vegan health and fitness to inspire you in your new year resolutions and health and fitness goals. Former World Snooker Champion Peter Ebdon stops by for a chat on how a vegan diet has helped his game, ahead of our local film screening producer of Vegucated Demetrius, vegan nutrition author Stephen Walsh offers up his findings and as we're planning a raw food week we chat with raw expert Rebecca Kane from Shine On Raw...

Also we discuss the use of other animals in The Hobbit film, the messages within The Snowman and The Snowdog, the leaked IPCC report, a single Blue Fin Tuna selling for $1.7m, elephants being under the threat of extinction and more...

Peter "Vegan Power" Ebdon

Listen to The Species Barrier 14 Health here: Here
Or download/listen to the MP3: Here

Demetrius laying down the Vegucated Challenge

Show Notes for episode #14 of The Species Barrier:

For Lincoln Green Pages Newsletter info: lincolngreenpages@gmail.com

Live Animal Charities spread Suffering not Cheer: http://dissidentvoice.org/2012/12/live-animal-charity-spread-suffering-not-cheerftsbb/

The Hobbit Movie No Fantasy for Animals: http://www.independent.co.uk/voices/comment/the-hobbit-movie-is-no-fantasy-for-animals-8411487.html

Landmark Climate Change Report Leaked: http://www.guardian.co.uk/environment/2012/dec/14/ipcc-climate-change-report-leaked-online

Javan Rhino now extinct in Vietnam: http://www.ouramazingplanet.com/3944-vietnam-rhino-extinct.html

Jane Goodall appeals against Elephant Extinction: http://www.guardian.co.uk/science/2012/dec/16/jane-goodall-ivory-poaching-elephant

A Blue Fin Tuna sells for $1.7m: http://www.bbc.co.uk/news/world-asia-20919306

Bring and Share Event Jan 18th: https://www.facebook.com/events/537601599591056/

Vegucated Screening and Discussion: https://www.facebook.com/VeganOutreachEastMidlands/events/393504454065122/

Vegucated website: http://www.getvegucated.com/

Veg-1 Tablets and vitamin info: http://www.vegansociety.com/lifestyle/nutrition/multivitamins-and-minerals-lists.aspx

16 page Plant Based Nutrition booklet: http://www.vegansociety.com/downloads/PBN.pdf

Shine On Raw: http://www.shineonraw.com/home/

Peter Ebdon's battle over Gerson Therapy logo: http://sport.uk.msn.com/ebdon-forced-to-remove-logo

Fact of The Day: http://www.sciencedaily.com/releases/2009/09/090924093349.htm & http://ezinearticles.com/?Diet-for-Cancer-Prevention-and-Recovery&id=652914


Ruth's Final Raw Day

So it's my final day raw and I have really enjoyed it. I will be continuing to eat a 80% raw diet with some cooked dinners and odd treats here and there. I have made some new favorite dishes like raw pesto and courgette pasta and decided I like raw soup when warmed to baby bottle warm. I will be having green shakes every other day now. I have to admit it's been a busy week so I haven't cooked as many new dishes as I would have liked to so will keep posting raw recipe ideas on here for a while and likely bring a raw dessert to the Vegan Outreach Bring and Share on Friday 18th 6:30pm at Lincs2nepal.  I'm making a raw cheesecake now to give it a go and am excited, if there's any left i'll bring it into Lincs2Nepal tomorrow for people to try.

Why wont I be staying completely raw? Well I have to say it takes more planning than a vegan diet, I also do miss crisps (and I dont eat many, maybe a bag a fortnight), I miss my lentil soup especially now it's so cold. I have loved trying the raw goodies but I couldn't afford to buy them often, a raw bar costs £3 whereas my chocolate from lidl costs 99p!

I have had plenty of energy on a raw diet, something I thought I wouldn't have and haven't felt particularly hungry. 

I think we could all do with adding a lot more raw food to our diet and a 75-90% raw diet would be ideal. It's so easy to have a green smoothie for breakfast or carry one around as a snack, pick up a piece of fruit, get a naked bar from the supermarket or replace pasta with courgettes peeled. Why not try and have a big salad for lunch, salads can be so diverse and leave you feeling energized.  Raw broccoli and avocado soup is so creamy and why says soup needs to be steaming hot?

I would recommend Live Raw by Mimi Kirk it has some easy recipes and doesn't need a dehydrator for many recipes. I would also recommend www.shineonraw.com  , Rebecca is lovely and is featured on the latest Species Barrier that will be out soon, she has some great advice and recipes. 

Do let us know if you want to give a raw week a try, we'd love to help and hear your stories.


Ruth's Raw Diary- Day 6

Wow, we're up to day 6 already. I'll be honest and admit I craved sugar a lot yesterday as I was icing a banoffee cake (not raw!), I may have tried a bit of the icing just to make sure it was perfect. I am also starting to crave hot soup as the temperature drops, maybe tomorrow i'll make a mix veg raw soup for lunch.

Had my usual shake today then a carrot salad with mixed veg and sprouted quinoa, yummy! Had another Pulsin bar. I'm knackered today after a long night so had courgette with pesto only this time I added tomatoes,mushrooms and olives to the pasta and some sprouted lentils.

For dessert I had carob powder and coffee with almond milk and stevia so like a hot mocha then a gojiberry and orange bar from www.therawchocolatecompany.com  I didnt like it as much a the vanoffee bars we had yesterday as it had a slight after taste, could be because I'm not keen on gojiberries. The vanoffee bars I had yesterday evening were out of this world, creamy and soo morish they were gone in 3 seconds and missed for a long time.


Raw Day 4 and 5

Sorry for the delay posting this Wednesday was a blurr. I stayed up all night Tuesday night editing the species barrier radio show. So I ate a lot in the night I do when I do an all nighter. The pulsin bars came in very handy and so did Kale with salt and yeast flakes. I also ate a few pieces of fruit. I have to say it's the healthiest all nighter I've even pulled. I tried the raw chocolate bar from pulsin and if possible it was even nicer than their berry bar! Not to nutty and very chocolaty, it also doesnt give you a sugar rush. I forgot to mention last time that pulsin donate 1% of profits to www.beeguardianfoundation.org, how awesome are they? You can find them at www.pulsin.co.uk

Back to my evening usually I reach for crisps (and yes I was craving them) and sugar but with the healthy raw options I avoided this.

  I had my usual shake Wednesday at 9am then popped to the studio to hand it in. I finally slept at 1pm so didnt eat lunch. Dinner was a chilli made with carrots, tomatoes and  hot peppers blended with sweet potato, celery and and mushrooms  to give crunch. It was tasty and heated to baby bottle warm, in fact I quite like food like that now.

Today I had my usual shake then an apple, a plum. Then for lunch I had a lovely raw bolognase from Rebecca's latest email, you must sign up if you havent already she sends great tips and recipes. Marcus commented how much longer it takes to eat raw food which in my opinion is good as you're not just woolfing it down. I'm planning on having grated beetroot and carrots with a little kale for dinner. Then after dinner I have a selection of amazing looking raw chocolate bars from the raw chocolate company. I've already tried their raw chocolate and mulberries today, I quite liked them but Marcus adored them so i'll swap him the rest of my half for his half of one of the vanoffee bars! hehe
You can find them at  http://www.therawchocolatecompany.com/

If I have time i'll make a raw cheesecake. I've got fresh strawberries in to go on top.


Raw Day 2 Evening and Day 3

It turned out my avocado was too hard to blend last night so I had broccoli soup warmed to baby bottle warm. The recipe is from Live Raw. It was quite nice although I added extra salt and herbs but I guess I have strong tastes.

After my workout I had a smoothie with raw hemp protein from myprotein.com, not cheap but not expensive for a raw protein. I was researching protein in a raw diet yesterday and was pleasantly surprised at how much protein fruits and veg have in them and if you're sprouting as I am there's even more protein. However after a weights session I dont feel like eating a load of spinach so I have a protein shake.

Tried some different raw goodies yesterday and today. To start with I tried two types of chocolate from Mr Popple a strong 69% and a orange chocolate. The 69% one was a little dark despite me normally eating 75% "normal" chocolate. The orange one was divine. Next time i'll try their mint one and their super fruits one and their flower power one....who am I kidding I want to try them all! Here's where you can find them http://www.mrpoppleschocolate.co.uk/shop.htm

Next up is an amazing bar I picked up in HK but you can undoubtedly get in the UK. It's a chocolate raspberry truffle bar by raw revolution.  It's my favorite bar so far as it doesnt taste to nutty or maybe I mean it doesnt have nutty pieces in it. I'm not a huge fan of nuts but like nut butters and this had a nice amount of raspberry and chocolate in it too.
Finally today is chocolate coconut butter, perfect as a pick me up! You can see i'm not starving on a raw diet but long term I'd have to learn to make my own bars as these are expensive and raw chocolate can be 3 quid a bar! I guess they're luxuries though.

Last night I made raw carrot cake cupcakes, all I can say is they were a disaster and a friends pigs will be having them. I'll keep trying with raw deserts and plan to make cheesecake next. 

Breakfast and lunch were the same as the last 2 days with the addition of quinoa sprouts in my salad. Tomorrow I must try something new for lunch the problem is I adore kale salads and they're lovely and filling.  Dinner was mushroom soup from the Live Raw cookbook, it was creamy and very quick and easy to make. 


Raw Day 2

After a successful and tasty first day i'm onto day 2. I prepared my shake last night with a few more spinach leaves ( it's amazing you cant taste them) and made more almond milk. I now prefer coffee with fresh almond milk to soya milk, it's amazing and so creamy.

Lunch was the same as yesterday as I have a radio show to edit so no time to mess around un-cooking.

I went for an hour 20 minute walk with the dogs and had plenty of energy, had a few dates and an almonds when I came home and that sustained me until lunch.

After lunch we received a parcel with samples of raw goodies from the wonderful people at pulsin. These are the two varieties they sent us. I've just had most of a berry bar (trying to save some for later!) and it's sooo moreish. Cant wait to try the chocolate one!!

Dinner tonight will be a recipe from Rebecca's blog a avocado soup http://www.shineonraw.com/tasty/day-16-turn-your-shine-on/. Will let you know how it goes.


Raw Day 1 - Afternoon and Evening

I've just had dinner, which incidentally was absolutely amazing, and thought I would upload a few more pictures from today.

I had a huge kale salad for lunch massages with lemon juice,salt and avocado with loads of veg in it.

For dinner I had courgette pasta with pesto. The pesto was made with pine nuts, sundried tomatoes, yeast flakes (not strictly raw but give me a break i'm trying), water, basil and a little olive oil. It was very creamy and exceptionally filling.

After dinner I had a raw bar of chocolate from Ombar, it was tasty and I could easily go into tomorrows rations.

Day 1 Raw

Had my last cooked meal for a while last night, was very yummy, carrot and swede, roasted parsnips and celeriac, cabbage and tomato kidney beans. 

Bit steamy!

Started this morning with a green smoothie it had a banana, berries, homemade nut milk, dates and spinach. It was very tasty and surprisingly filling.

Ok not the nicest colour but yummy.

 I made the almond milk with 1 cup of almonds, 4 cups of water and 1 date. The recipe is from Rebecca at Shine on Raw and is very creamy and the perfect sweetness. You just blend it then strain it through muslin or a very fine sieve. I used the grounds to make nut balls with carob and more dates then rolled in carob, perfect for an after workout snack.

I will have an apple as a mid morning snack, a nut ball or three after my workout then i'm going to have a big kale salad massaged with avocado for lunch.  I popped to the supermarket and got some fresh basil and pine nuts so i'll make courgette pasta with a pesto for dinner.

I'm going out today but will just drink herbal tea (instead of wine) and eat before I go. I'll bring a naked custard and rhubarb raw bar in case I'm hungry



Ruth Pre-Raw

I start my raw week tomorrow (6th January) and am quite excited after a chat with Rebecca Kane from www.shineonraw.com. She's so enthusiastic that it's contagious and some of the meals she recommended sound absolutely delicious! I thought I'd answer a few pre-raw questions.

What is your current diet?
I'm a vegan and don't eat wheat due to an allergy. I enjoy healthy foods but am also partial to sugary chocolate treats.

Describe an average days food intake.
I always have oats with soya milk for breakfast with an apple or some other fruit and some pea protein powder, I eat lots of dried dates and fruit both with breakfast and for a snack. About four hours later I have a large salad, at the moment i'm addicted to kale and rub it with salt and lemon juice then fry up some leeks and kidney beans, have some raw carrots, cucumber,tomatoes, black olives and pickled onions. Mid afternoon I have rice crackers and houmous or a pack of soya crisps or some fruit or smoked tofu. Dinner is always cooked and varies from lasagnas to roast dinners, thick soups to stir frys.  I tend to have a snack before dinner and is similar to my earlier snacks, this is after my daily chocolate with coffee.
If I do weights I have a protein shake with brown rice protein, bananas, cocoa powder and stevia.

How active are you?

 Fairly, Lilly and Molly need walking at least once a day. I walk most places and do weights and interval training 3-4 times a week and have started martial arts.

What are you looking forward to?

Trying out some yummy new dishes and being inventive in the kitchen. I'm looking forward to trying out a carrot cake recipe and some raw chocolate and other goodies.
It's great it's all wheat free.

What arent you looking forward to?

Um, i'll miss hot soup if it gets cold.