Intermittent Fasting | Plant-Based Eating | Mushrooms
“Plant-Based Eating” Edition
In this week’s IF Insider:
Plant-based eating in the age of COVID, mushrooms emerge as a source of protein, innovative creative, and quirky resources for going plant-based, what we are reading, and how to join our next Fast Factor 10 Day Intermittent Fasting Challenge.
What is the IF Insider?
This is your briefing on the week’s most compelling developments in intermittent fasting as well as innovation in practices that can be stacked with IF, such as plant-based eating, sleep hacks, natural nootropics, brain training and more, all curated by our team of entrepreneurs and ‘future-think’ scouts.
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Plant-Based Eating In The Age Of COVID
What’s this?
In our last IF Insider (IF Insider — №8 ), we took a deep dive into the fascinating world of longevity. For many people, besides weight loss, the anti-aging effects of intermittent fasting is one of the main reasons they took up the practice.
We purposefully stayed away from all the latest cutting edge technology such as gene therapies and the like, because we wanted to bring you proven, practical things you can do right now to slow aging in its tracks. If you haven’t had a chance to get a look at those recommendations, we invite you to do so!
Our focus in this issue is plant-based eating, which stacks nicely with an intermittent fasting practice as being among one of the most effective things you can do to improve your health. Eating a mostly plant-based diet is also recommended by longevity researcher Dr. David Sinclair, whose work we spotlighted in the last edition of the IF Insider.
In the IF Insider — №6 Back To Basics Edition, we outlined in some detail how you can easily amp up your nutrition is to add more whole, unprocessed, plant-based foods into your diet by making what are known as “Buddha bowls” several times a week.
A Buddha bowl is a one-bowl meal and it can be eaten hot or cold or it can have a combination of hot and cold ingredients, plus there is no one recipe. We gave you the building blocks in that edition so you can make your own but the combinations are endless.
In this issue, we want to spotlight some of the many innovative, creative, and sometimes a bit quirky resources on plant-based eating that have come to our attention and which we think you will enjoy. But first, let’s take a look at what this pandemic is doing to increase the demand for plant-based products.
Photo by Ella Olsson on Unsplash
Accelerating Towards A Plant-Based Future
Over the past few years, even before the pandemic was on the horizon, we have been seeing a shift towards more plant-based diets. This shift exponentially accelerated with the arrival of COVID-19. As food supply chains were interrupted, many people began to think about food sustainability as well as the negative environmental impact that meat production imposes on the planet.
Because the COVID-19 virus was linked to a Chinese “wet market” where the virus may have made the jump from animals to humans and because nearly fifty percent of the COVID-19 hotspots are linked to areas that have meat processing plants, people are seriously reconsidering their food choices, especially their protein sources.
The sales of plant-based products and especially plant-based meat products have increased globally nearly 17% this year alone and we predict this trend is still on an upward curve. Even eggs are going plant-based as the Just Egg company promotes its mung bean-based egg scramble!
People are understandably more interested than ever before in plant-based foods that promise to boost their immune systems. Discussions on the link between the gut microbiota and immune health have become commonplace on social media and around the kitchen table, instead of being relegated to scientific journals.
And it’s become quite apparent that those who are obese generally have a worse outcome if they contract COVID-19. Adding more plant-based foods to one’s diet has been shown unequivocally to help with weight control and all of the associated diseases that come with obesity, including diabetes, metabolic syndrome, heart disease and even cancer.
Food Security And Sustainability
The sudden shock to our food supply system caused by the pandemic also highlights the necessity and wisdom of moving to a more locally-based food supply where the majority of our fresh produce could be grown nearer to where it’s going to be consumed, rather than trucked in from hundreds (if not thousands!) of miles away. Not only does locally grown food increase food security but the locally grown food retains more of its nutritional value than food held in storage facilities and transported over long distances.
Vertical farming, where crops such as microgreens and fresh produce are grown indoors and distributed locally is on the rise in the U.K., which imports a staggering 70% of its produce and much of its entire food supply. Companies such as Growing Underground, located in the long-forgotten air raid shelter tunnels beneath the streets of London and Vertical Future, a company that designs, builds, and runs high-tech vertical farms, are leading the way towards locally based, sustainable food production.
In Canada, husband and wife team David and Kirstin Barchard own and operate MicroAcres, offering living and pre-cut microgreens sustainably grown, using organic practices. Located in Alberta, MicroAcres, produces fresh nutritious microgreens 365 days a year, supplying restaurants, bars, and individuals in their local area with produce that can be delivered to tables within 24 hours of harvest. David, a former general manager of a large restaurant group, brought his in-depth knowledge of the restaurant food supply chain to their expanding business. Their MicroAcres Instagram account also provides fabulous photos and a wealth of information.
Here in the U.S., Newark, New Jersey-based AeroFarms is disrupting traditional supply chains by building low environmental impact, vertical hydroponic farms near population centers, and on major distribution networks. Their ninth farm in New Jersey is the world’s largest indoor vertical farm and also serves as their global headquarters.
Mushrooms Emerge As A Source Of Plant-Based Meat
Although vegans may object to the appearance of plant-based “meats” on the grounds they look and taste too much like the real thing, the majority of people have enthusiastically embraced these products. The meat industry has taken a hard economic blow in this pandemic with the closure of slaughterhouses and meat processing plants due to workers contracting the virus, and shortages of animal-based meats followed soon thereafter.
But the demand for meat has not slowed and companies such as Beyond Meat and Impossible Foods reported huge upticks in sales and the hiring of new workers. Many people are reporting that animal meat shortages have prompted them to try the new plant-based meat products and for some, this has presented an opportunity to finally face the truth about the immense animal suffering and cruelty that routinely goes on in the meat production industry.
Now that people have choices that taste great, deliver quality protein, and cook like meat, we predict that many people will never return to animal-based meat products.
Until now companies such as Beyond Meat and others rely on ground products that resemble ground beef in texture, as the replication of the fibrous “muscle” strands found in steak has been impossible to replicate.
Meanwhile, the popularity of mushrooms as a protein source and immunological support continues to soar with companies such as Finland’s Four Sigmatic (get $15 off with your first order) and Laird’s Superfoods leading the way with mushroom-based powders, creamers and yes, even coffee!
But another company, based in Boulder Colorado, has quietly been working underground so to speak, not with the fruiting bodies of mushrooms, with which we are so familiar, but with the mycelia, the “roots” of the mushroom.
These mycelial networks are really not roots but a fungal colony spread underground and which produce the fruiting bodies we know as mushrooms. This mycelial net, just like the fruiting bodies, is a wonderful source of protein and dietary fiber.
Inside a huge room filled with fermentation tanks, the Meati Foods company has been growing mycelium instead of brewing craft beer. They process the fast-growing mycelia into steaks and chicken breasts that consumers say have the fibrous texture and chew of animal-based meat products.
We have not yet had the opportunity to try the product, but the photos look amazing! So far, Meati’s fungus-based steak has had a very limited roll out to Boulder’s Salt Bistro and is featured in the restaurant’s Banh Meati sandwich as a special. The company is planning nationwide distribution soon and we can’t wait!
Resources
In this section, we want to highlight some resources on plant-based eating and food sustainability with which you may not be familiar. These resources are so you can have fun exploring, and are intended to stimulate your thinking about these topics, plus get your creative juices flowing!
Grow Microgreens At Home — Interest in growing food at home has skyrocketed during the pandemic, as people were made all too painfully aware of the fragility of their food sources, as supply chains were disrupted and once abundant and easy to procure items suddenly became scarce.
One of these interests is in growing your own microgreens at home. Microgreens are different from sprouts, in that they are a bit more mature and actually have leaflets. They are a powerful source of nutrients packed in a small package and can take the place of fresh produce.
Our go-to source for growing microgreens is On The Grow Farms. Co-founders CJ Vaughn and Mandi Warbington’s mission is to accelerate the development of urban agriculture. Their On The Grow YouTube Channel has nearly 42,000 subscribers and is packed with entertaining, informative, actionable information on growing microgreens, setting up your own hydroponic system, lighting for microgreens, and tons of videos where they detail the results of the experiments they are constantly conducting.
Here’s a video walkthrough of the basics showing you exactly how to easily grow microgreens at home.
Cooking Plant-Based — As more people become interested in adding more plant-based foods to their diets or even replacing meat completely, they are looking for ways to learn how to make meals that are tasty, nutritious, and fun to cook. Again, YouTube is a terrific resource for this kind of instruction. Here are some of our faves:
The Avant Garde Vegan — Gaz Oakley, a talented young vegan chef from the U.K, has grown a phenomenal YouTube following of over one million devoted followers. His gentle manner, his obvious passion for what he does, and his delicious and creative recipes have earned him lifelong fans.
Here’s his beautiful Vegan Ramen With Vegan Egg recipe in which he creates a plant-based version of a soft boiled egg that so often tops these kinds of ramen dishes.
Next up are Chad and Derek Sarno, twin brothers who are also chefs and who have taken the plant-based cooking world by storm with their Wicked Healthy recipes, books, and YouTube Channel. Just take a look at their technique for making plant-based scallops using King Oyster mushrooms! This is a fantastically delicious recipe, fit for company.
If you have followed Ellen for any time at all, you know she considers the kitchen her “laboratory” and she loves to spend time experimenting with new dishes and techniques. One of her favorite inspirations is Mark from Sauce Stache. He loves taking regular food, like bacon, and creating plant-based versions. He doesn’t give up and tries endless variations. Plus, he’s entertaining and super fun to watch.
Here Mark recreates the Just Egg mung bean protein formula at home. It’s a complex recipe with lots of steps but if you like experimenting, you’ll want to try this as he serves up a delicious plant-based egg scramble.
And to round things off, here’s Elsa from Elsa’s Wholesome Life, with instructions on how to make a vegan fried egg!
“The future is about a plant-based diet.”
~ Jamie Oliver, celebrity Chef who now prioritizes plant-based foods in his diet after cooking traditionally most of his career.
Each issue, both Denise Wakeman and I bring you a short blurb on what we are currently reading, listening to, or watching, including books, articles, videos, movies, and research papers of value. This week:
What We Are Reading
Ellen — Ok I have to admit I am totally excited about finally getting my pre-order copy of Zero: A New Approach To Non-Alcoholic Drinks. The book, which features innovative and wildly creative cocktail designs from acclaimed Chef Grant Achatz of the Alinea Group and his culinary team, is over 250 pages with large format photography featuring nearly 100 recipes. The Alinea Group is a collection of restaurants based in Chicago, owned and operated by Chef Grant Achatz and Nick Kokonas.
“By removing one fundamental ingredient — alcohol — from their beverage pantry, Chef Achatz and his team have opened themselves up to new avenues for creativity…In sharing these recipes, we collectively wish to share our enthusiasm for curiosity, experimentation and thoughtful hospitality. Whether the occasion be a dinner party, a holiday gathering or an evening at home with a loved one, you and each of your guests — drinkers and abstainers alike — can enjoy something unique, well-crafted and satisfyingly delicious. As with so many things in life, the effort involved is more than worth it.”
~From Zero — the Introduction
I bought the book, not just for the recipes, but to learn how these chefs think about making cocktails that will give their restaurant patrons a taste experience they will never forget.
Denise — I’m currently making my way through Shane O’Mara’s new book, In Praise of Walking. He starts by recounting the evolution of life to the point where the human species became upright. Walking and how the brain developed to get us there has set us apart from all other mammals. But, we no longer walk as much as we should:
“…you don’t get old until you stop walking, and you don’t stop walking because you’re old. Lots of regular walking, especially if conducted at a high tempo, with an appropriate rhythm, forestalls many of the bad things that come with aging. Walking is also associated with improved creativity, improved mood, and the general sharpening of our thinking.”
This is a fascinating look at how the simple act of walking can have a profound impact on our health and lifespan.
Join Our 10 Day Fast Factor Intermittent Fasting Challenge
Even in this time of global uncertainty, intermittent fasting is easy, even in the …once you have the right information and you get over the first couple of weeks, plus (and here’s the key!) you have a like-minded community of other people going along on the same journey to encourage and support you.
More than ever before, optimal health and wellbeing is everything…
That’s precisely why we have put together our Fast Factor 10 Day Intermittent Fasting Challenge.
Every day, Monday through Friday, for each of the two weeks total of the Challenge, you’ll get an email prompt with information, tips, and action items for that day.
Then Monday through Friday of the Challenge, we will be LIVE in the private Facebook group we’ve set up just for our Challenge participants…To answer your questions, give support, help you make tweaks to your fasting routine, and give you a place to go where you know you can get answers and accountability. We are dedicated to your success!
Joining this 10 Day Challenge will be one of the best decisions you have ever made for your health and your life…because it’s going to set you up for an easy transition into daily intermittent fasting…
with its multiple benefits, including weight loss, brain health, decreased risk of cancer, heart disease, Type 2 diabetes, and more.
Here’s what one of our Challenge participants had to say about her experience:
“The 10 days were so filled with information, actionable steps, and community support I have continued on this path. This is the right time to have control over your life with your eating, and I not only feel more positive and focused, but I also have more energy and I’ve lost 5% of my body weight and am lighter than I’ve been in over five years.” (Watch a short interview with Connie about her IF journey.)
~Connie Ragen Green
“My doctor thought he had the wrong patient.”
Recently I had a chat with Connie Ragen Green about her experience starting Intermittent Fasting and the 10 Day Fast…medium.com
At just $37 we have made this affordable for everyone. Come on over and join us right now by clicking here!
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Published by Dr. Ellen Britt & Denise Wakeman, Fast Factor Community.
Click here to get your free Fast Factor Primer: The Entrepreneur’s Quick Start Guide to Intermittent Fasting.