GameChangers Panel Discussion

GameChangers Panel Discussion

February 11, 2020

GameChangers Panel Discussion

A HUGE thank you to those that joined our Game Changers Panel Discussion, we had a great time hosting you all!

We also like to give special thanks to our amazing speakers Luke Tan, Sandra Lim, Olivia Cotes-James, Dr Deborah Wong and Arthur de Corbier for sharing their diet stories and insights on whether plant-based only or a mixed-diet is better for health and fitness.

Our Panelists Share Their Top Tips On How To Change Your Diet

Sandra Lim

Sandra Lim | Plant-Based Chef

Ultimate Food List on What to Eat, Limit, and Avoid

What to Eat and Drink
• Vegetables (including kale, bok choy, kai lan, green leafy Asian Veg, sweet potatoes, asparagus, bell peppers, and broccoli)
• Fruits (such as avocado, strawberries, blueberries, watermelon, apples, grapes, bananas, grapefruit, and oranges)
• Whole grains (such as quinoa, farro, brown rice, whole-wheat bread, and whole-wheat pasta)
• Nuts (walnuts, almonds, macadamia nuts, and cashews)
• Seeds (such as flaxseed, chia seeds, and hemp seeds)
• Beans (navy, pinto, white)
• Lentils (red and puy)
• Vegan Cheese
• Coffee and Tea (including green, lavender, chamomile, or ginger)

What to Limit (or Avoid Entirely, Depending on How Strict You Decide to Be)
• Dairy (including milk and cheese)
• Meat and poultry (like chicken, beef, and pork)
• Processed animal meats, such as sausages and hot dogs
• Refined grains (such as “white” foods, like white pasta, rice, and bread)
• Sweets (like cookies, brownies, and cake)
• Sweetened beverages, such as soda, and fruit juice
• Potatoes and French fries (3)
• Honey (if not vegan)

Transition food items ( AKA meat substitutes when the going gets hard, try to limit quantities)
• Beyond/ Impossible Meat
• Quorn
• OmniMeat

Luke Tan Awake Method

Luke Tan | Awake Method

Top Takeaway Tips

1. (a)Start with 1 meal and move (b)1 step forwards from where you are.

a) Be it breakfast, lunch or dinner opt for a plant-based version of it. Focus on adding (plant-based) rather than subtracting (non-plant-based) foods. Trying new plant-based, dishes treat it as an adventure.

b) Move along the plant-based spectrum. Use transition foods like Quorn/Beyond/Impossible etc, slowly move closer and closer to a whole foods plant-based diet. If you are vegetarian, try eliminating dairy, reducing eggs. If you are vegan, move towards a more whole foods diet.

2. Model success cos success always leaves clues – Use social media, podcasts, blogs of successful plant-based advocates/athletes thriving on the lifestyle. Try for size what they do cos it might work for you!

1. Try the free HPL Tracker to add more plant-based foods to your day.

2. Watch Let Us Be Heroes, Forks Over Knives/What The Health/Cowspiracy on Netflix, Earthlings/Dominion movement on YouTube

3. More resources here

4. Read this blogpost on why people fail on a plant-based diet

5. Checkout my podcast:

6. Green warrior online program:

Dr Deborah Wong | Co-Owner, Breathe

What to Eat

Eat more vegetables (green leafy vegetables, bell peppers, cauliflower, tomatoes etc)

Eat more foods with healthy fats (Avocados, Whole Eggs, Fatty Fish, Chia Seeds, Dark Chocolate, Butter, Coconut)

Eat more nuts and seeds

Choose sustainably raised animal products (grass-fed beef, crate-free pork)

Eat pasture-raised eggs

Eat sustainably raised or harvested low-mercury fish, high omega 3 fish (sustainably farmed salmon, sardines, anchovies)

Eat whole grains (not whole grain flours)

Eat beans

Cook with avocado oil, coconut oil, ghee, butter, lard

Eat whole foods

Eat a wide variety of food to get adequate nutrition

What to Avoid

Stay away from sugar

Stay away from refined vegetable, bean and seed oils

Avoid or limit dairy

Stay away from pesticides, herbicides, antibiotics, hormones and genetically modified food

Avoid food colouring and preservatives

Avoid processed foods

Arthur De Corbier

Arthur De Corbier | Co-Founder, FITTHREE

1) Don’t try to change your diet too quickly, while it is possible to make a quick switch, there is more chance to reduce your meat intake and increase your vegetable consumption by going steps by steps. It roughly takes 6 weeks to create new habits so don’t push yourself.

a) Define short term goals: ie take one meal a week from a vegetarian option, decrease portion of rice for example by 1 quarter.

b) Look at medium-term target: Target to reduce meat, fish poultry to a certain number of time per week, but source them well! if you can afford, spend the same amount of money but on better sourcing.

2) If you like to cook, follow some recipes blogs/youtuber or buy a cookbook. On the early stage, better to try new types of recipes rather than recipes you like but vegetarian. You might be disappointed as you will compare to your favorites food

3) Always listen to your body, you should not feel hungry or bad after moving to new food

4) Always look for verified information and double-check everything. Food science is still moving (toward the good direction) but what may work for someone may not be universal.

5) Cheat meals are OK, no one will blame you for eating food you enjoy but just with moderation

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