GAME CHANGERS - THE TRUTH IS A MYTH
Chances are you’ve watched the viral documentary The Game Changers on Netflix - a film by Oscar-winning filmmaker Louie Psihoyos that tells a story of James Wilks, elite special forces trainer and winner of The Ultimate Fighter, as he travels the world on a quest for the truth behind what they claim is our world’s most dangerous dangerous myth: that meat is necessary for protein, strength and optimal health. The essence of the documentary proposes a plant-based vegan diet instead. The film then makes some serious claims. First, that diet is the ONLY path to fitness. That humans are omnivores and not really supposed to consume meat. Then there’s the claim that animal protein causes inflammation and is detrimental to our lives. The film goes on to say the glorification that real men consume meat for protein and to build muscles is merely a marketing scheme that has successfully taken off.
James Wilkes and other athletes in the film swear by their plant-based lifestyle based on the results they see - they have been able to run faster, lift more, endure longer and heal faster. In fact, they are able to work harder in half the time. Roman gladiators who ate predominantly vegetarian diets experiences similar successes. There is also the 14 member football team on a vegan diet that had their strongest season ever.
PLANT-BASED & THE PLANET
The film uses the “planet-based is good for the planet” card that has been a worldwide buzz in recent years. To flesh this out with examples, animal agriculture contributes to 14.5% of greenhouse gases - more than all transportation combined - making it the second leading cause of greenhouse gas emissions. Animal agriculture is also the number one contributor to the extinction and biodiversity loss due to land needed for grazing and growing feed for livestock. Livestock and livestock feed consumption also use 17% of the global fresh water. In fact, beef livestock generates twenty times more greenhouse gas emissions and requires twenty times more land than beans, per gram of protein. To summarize, the livestock industry is the largest contributor to global water pollution and a major driver behind the ocean’s dead zones.
This is not the first popular film about veganism in recent times; in 2017, we all heard of What The Health, the documentary that heavily critiqued the consumption of meat and dairy and advocated for a plant-based diet. There was also Forks Over Knives, another film with a similar beat.
This buzz has reached hollywood and beyond, with celebrities and world famous athletes adopting it’s lifestyle. Some who have jumped on this plant-based vegan bandwagon are Lewis Hamilton, Arnold Swhwarzenegger, Jackie Chan, Novak Djokovic, Tom Brady, Gisele Bundchen and even Beyoncé and Jay-Z.
“I stay away more from the meats and more from animal products, and animal proteins, because there was this misconception that that’s the only way you get big and strong, so now I back off that and I feel much better,” Schwarzenegger. He also says this diet has helped him shed weight, making him lean and given him a ton of energy.
IS PLANT-BASED FOR YOU?
At PurelyB, we truly believe there is no one-size-fits-all diet. A plant-based diet may work for some, while for others, they may feel at their optimal when they include things like fish, for example. It is up to you to find what type of eating works for you - one that brings you energy, is supportive of digestion and detoxification, and makes you feel your best.
For those who know a strict plant-based vegan lifestyle works best, or if you’re intrigued and want to know more, we are here to support you with some ways you can switch over to living a plant-based lifestyle. What is important to note is that the extent & definition of going plant-based is different for people i.e. some continue to have lean fish and dairy while others completely abstain from all meat based products as well as dairy. Again, you’ll need to decide what works best for you.
PLANT-BASED DIET 101: GETTING STARTED
Here are the principles of a plant-based vegan diet, one similar to what was proposed by Game Changers. Check out the Nourish Heal Glow program for more information on groceries and shopping lists. Let’s start with the basics of what to consume:
- Vegetables: kale, spinach, tomatoes, cauliflower, potatoes, squash, etc.
- Whole grains: brown rice, oats, quinoa, barley, millet, etc.
- Legumes: peas, chickpeas, lentils, peanuts, beans etc.
- Plant-based protein like tofu or tempeh
- Nuts and nut butters
- Plant-based oils
- Spices and herbs
- Unsweetened beverages: coffee, tea, sparkling water etc.
- Natural sugars only (e.g. coconut nectar, coconut sugar, palm sugar, dates..etc) in moderation.
Here is what you should stay away from:
- Fast food
- Desserts and sweetened beverages - especially those with processed sugars (white sugar, brown sugar etc.
- Refined grains: white rice, white bread, refined pasta, etc.
- Packaged foods: cookies, chips, sugary cereals, etc.
- Animal based protein or eggs
- Dairy: yogurt, cheese, milk products
DELICIOUS PLANT-BASED RECIPES
Confused on how you’ll be able to enjoy your favourite dishes if you have to avoid eggs, dairy, processed sugars..etc? Don’t worry, we’ve got you covered! Here are some easy plant-based recipes to get you started within your kitchen - without giving up the dishes you love!
- Vegan Gochujang Pumpkin Mac & Cheese
- Larb Salad
- Gazpacho with a Malaysian Twist
- Vegan Carbonara
- Mushroom & Onion Gravy
- Buckwheat Banana Pancakes
- Raspberry Cheesecake
- More recipes
WHAT ABOUT DESSERTS?
If you have a sweet tooth and worry it won't be satiated on this plant-based diet thinking how you make tasty desserts without eggs, milk and processed sugars? - we are here to bust this myth now! There are plenty of mouth-watering plant-based desserts around, like Kind Kones, the Vegan All-Natural Ice-Cream & Dessert Bar available in Malaysia and Singapore.
No time to cook? No problem!
PLANT-BASED RESTAURANTS & CAFES IN ASIA:
For those of you who would like to try plant-based meals at restaurants, check these lists out in your respective cities:
READY TO KICKSTART YOUR PLANT-BASED LIFESTYLE?
If this has made you want to start your own plant-based journey but need some support? Check out our Be a Game Changer - The Ultimate Plant-Based lifestyle Starter Kit! You will get 28-days of step-by-step video coaching by our very own Nutrition & Health Coach Carina Lipold on how to clean up your diet, nourish your body from the inside-out, reduce inflammation and improve digestion - in a delicious and affordable way. No dieting, but instead, enjoy wholesome plant-based Asian-inspired meals with amazing recipes, grocery shopping lists and more.
Plus you’ll also get one month’s supply of ‘Pegaga by PurelyB’ superfood a powerful blend of traditional Asian herbs & fruits - pegaga (gotu kola), turmeric leaf, papaya leaf, habbatus sauda, green apples and dates. To ensure you get the nutrients you need including vitamins B and C, proteins, important minerals, and other phytonutrients such as flavonoids, volatile oils, tannins, and polyphenol to optimize your health & keep you energized!
Yup, leading a plant-based lifestyle can be sustainable and enjoyable! And we’re here to help you get there. Ready to be a gamechanger?