I think I’ll have to get new friends

By Vegan Naturopath Robyn Chuter.

That’s what one of my clients, whom I’ll call Helen, said to me recently, only half-jokingly. We had been discussing the dietary changes that she needs to make in order to overcome an aggressive autoimmune disease. One of the major barriers to change that Helen keeps bumping up against is that her social life revolves around various forms of not-so-healthy eating – meeting up with friends at a restaurant, going out for a pub meal with her husband and so on.

Can you relate? I sure can. When I first decided to become vegetarian, at the age of 15, I suddenly realised how many food-centric activities that I’d previously enjoyed with my friends were now off the menu – quite literally. No more McDonald’s after the movies. No hot dogs at the roller skating rink (yep, I’m that old ;-)). Even sausage sizzles at school resulted in me feeling uncomfortably excluded from the social rituals which function as the glue that binds groups of unrelated humans together, providing us with a feeling of community that’s essential to both our psychological and physical well-being.

Most of my clients who’ve adopted vegetarian or vegan diets report the same kinds of experiences: work functions in which their dietary preferences aren’t catered for, despite having given a ‘heads-up’ to management; friends who choose restaurants for get-togethers that have absolutely nothing on the menu that’s suitable for non-carnivores; and of course, the dreaded family Christmas dinner, in which ‘tradition’ dictates that there’s a dead representative of virtually every species of animal on the table, like some dystopian version of Noah’s Ark.

The social isolation that many people experience when they decide to eat in a non-typical way – whether that’s becoming an ethical vegan, or a health-conscious plant-based eater – can be so intense and demoralising that they end up reverting to their old way of eating. In fact, a survey of over 11 000 Americans found that a startling 84% of vegetarians and vegans end up abandoning their diet, and that “insufficient interaction with other vegetarians/vegans; not being actively involved in a vegetarian/vegan community” and “disliking that their diet made them ‘stick out from the crowd’” were among the most common reasons for reverting to the dietary norm.

I’ve developed a keen interest in the role that social support plays in helping people stick with a healthy plant-based diet, so much so that I’m writing my Honours thesis on this very topic. I’m in the very earliest stages of my social support research project right now, but what I can share with you at this point is that social support matters. A lot. In fact, for Australian men, the number of vegetarian friends that they had was found to be the strongest predictor of how much meat they themselves eat.

Importantly, online communities such as Facebook groups are just as helpful at providing social support as more traditional in-person social groups. (Hint: my research project involves a closed Facebook group which was set up to provide support for people who want to eat a plant-based diet.)

So neither Helen nor anyone else needs to dump their old friends in order to stick to a healthy diet. She (and you) just need extra friends who share your commitment, whom you can connect with online, in person, or both.

By the way, that’s the reason I include a Facebook group (whose privacy setting is Secret, so none of your other FB friends can see you’re in it – a concern expressed by many of my clients, who get ‘stalked’ on social media by family members or friends who disapprove of their dietary choices; I kid you not, this actually happens!!!!!) in my health and nutrition education program, EmpowerEd. It’s just so incredibly helpful to be part of a supportive community of people who share your perspective on diet and health, empathise with your struggles and celebrate your successes with you.


Does fruit make you fat?

By vegan naturopath Robyn Chuter.

Back when I was a naturopathy student in the early 1990s, no one I was acquainted with would have taken this question seriously. At that time, everybody ‘knew’ that being overweight was due to eating too much fat. End of story.

But then the Atkins diet – which exonerates fat, and vilifies carbohydrates as the culprit in weight gain – was reborn as the best-selling book Dr Atkins’ New Diet Revolution (having died a rapid death in its first incarnation as Dr Atkins’ Diet Revolution in the early 1970s).

A wave of me-too books followed: The Zone Diet, The South Beach Diet, Protein Power and a swag of others of lesser repute.

The Paleo diet craze also took off around this time, having originally been launched in the late 1970s.

While the proponents of each type of diet varied on some details, they all sang from the same hymn sheet on one point: ‘carbs’ (carbohydrate-rich foods) were bad. Carbs raised insulin levels, carbs turned to fat, carbs caused diabetes, carbs caused your arteries to block up, carbs caused inflammation, and so on ad nauseum.

Fast forward to 2016, and I’m still being told by clients on their first visit to me, that they’ve been restricting their fruit intake because their personal trainer, or some book they read, or a blog they follow, told them that “fruit is full of sugar” and “fruit makes you fat”.

I used to simply dismiss this preposterous claim with a rhetorical question: “Have you ever seen a fat monkey?” but the notion that fruit is fattening has wormed its way so deeply into the collective unconscious that I now need to address it more comprehensively in order to loosen its grip on my clients’ minds.

So this is what I tell them:

Firstly, epidemiological (population-based) studies have found that fruit consumption protects against weight gain – but fruit juice has the opposite effect (1).

Secondly, diets with a moderate amount of naturally-occurring fructose from fruit give better weight loss results than fructose-restricted diets (2).

Thirdly, the vilification of fruit by low-carb proponents is based on several misunderstandings about the fructose that fruit contains. Fructose is a simple sugar – called a ‘monosaccharide’ – that together with glucose, comprises sucrose, or table sugar.

Whereas glucose stimulates your pancreas to release insulin, allowing your cells to take up glucose and burn it for energy, fructose does not stimulate insulin secretion and is instead is taken up almost entirely by the liver.

Under certain circumstances, fructose can be turned into fat, which can either accumulate in the liver causing fatty liver and hepatic insulin resistance; or be sent out into the blood stream, causing systemic insulin resistance, high triglycerides and fat accumulation in adipose tissue.

Sounds scary, right? But what are those ‘certain circumstances’ in which fructose creates such calamities? Quite simply, experimental feeding trials in which obese individuals are fed fructose at levels that no normal human being would consume – typically 50% above the 95th percentile of consumption, or in other words, half as much again as is consumed by those who eat the most fructose in their regular daily diet (3)!

In trials where fructose has simply been substituted for the glucose normally consumed in the average human diet, there were no adverse effects on body weight, blood pressure, blood fats or insulin level; and in fact a possible benefit was found for glucose tolerance and glycemic control in diabetics (4).

The other point to bear in mind here is that fructose in the human diet almost always occurs in combination with glucose, whether in fruit, honey, table sugar or high fructose corn syrup, so trials where fructose is consumed in isolation give very misleading results.

Just how much fructose does fruit contain, anyway? Different fruits have different amounts, but as a rough guide, a 420 kj serving of fruit (say, 1 apple or 1 cup of blueberries) contains 10 g of fructose.

How much fructose was found to wreak metabolic havoc and cause weight gain in experimental feeding trials? 104 to 250 g per day, or an additional 18% to 97% of total daily energy intake (4).

So if you’re intending to eat 20 apples today, you probably need to back off on your fruit consumption (and yes, that IS a warning for people following Raw Till 4 and other diet plans based on fruit; apart from anything else, excessive fruit consumption nudges out vegetables, which should really be the basis of our diet for optimal health). Otherwise, relax and enjoy some of Mother Nature’s dessert, guilt-free!

(And if you’re looking for something a bit fancier than an apple, try this recipe: Black Sapote Mousse :).)


Why improving your body image must come before you lose weight

Most people assume that their body image – their perception of the attractiveness of their own body – will automatically improve after they lose weight. That seems fairly logical, right? If you don’t like the way you look now, surely you’ll be happier with your appearance once you’ve slimmed down?

I beg to differ. I would argue that in order for you to reach your healthy weight and stay there permanently, you need to improve your body image first. Yes, you read that right. What I’m saying is that hating the way you look now is actually a direct impediment to you being able to make – and sustain – the kind of changes in your weight and body shape that you’d love to see.

Here are 3 reasons why:

Reason # 1: Hating your body makes you feel down, and when you feel down you’re more likely to binge.

British women’s magazine Top Sante surveyed 3000 readers and found that 90% said their bodies made them feel ‘down’. 73% said they binged on food, with 32% admitting to bulimic behaviour (bingeing followed by purging, either through laxative abuse and/or self-induced vomiting).

In the course of my extensive work with women suffering from emotional eating, I’ve learned that there is a direct correlation between those 2 phenomena: when women (and many men) are feeling bad about their bodies, they find themselves irresistibly attracted to what I call ‘trigger foods’ – foods that they can’t stop eating once they’ve had a taste. Here’s a common thought pattern that many of my clients report, when I ask them what was running through their head just before they started to binge:

“Since I’m so fat already, what difference will it make if I eat this packet of biscuits/tub of ice cream/block of chocolate?”

The despair, disgust and hopelessness underlying this thought pattern are so overwhelming, your unconscious mind will drive you to seek relief… and one of the fastest ways to get temporary relief from these painful emotions is to eat ‘hyperpalatable’ foods, for reasons I’ve explained in a previous post. And because these foods not only pack such an enormous calorie punch, but also powerfully reinforce your desire for hyperpalatables and undermine your ability to enjoy healthy foods, every binge makes it harder and harder for you to lose weight.

Reason # 2: Hating your body makes you feel undeserving

In our thin-is-beautiful culture, the vast majority of people associate “fat” with a swag of undesirable characteristics. Here are some responses women gave when asked what they associated “fat” with:


Confronting, don’t you think? What I’ve found over and over again, is that women who see themselves as “fat”, with all the negative associations that trail along after that word, don’t feel worthy of having the body they’d really like to live in. Not only do they feel judged by our thin-obsessed society; they judge themselves. They defer self-acceptance and self-love until after they look the way they believe they ‘should’ in order to be acceptable.

They also have great difficulty seeing themselves as slim even when they’ve lost significant amounts of weight (see my previous post on body image lag), so they tend to self-sabotage and regain the weight they’ve lost.

In contrast, Rachel, after participating in The LEAN Program wrote to me

“I realised where I was stuck in critical thinking and how I could love my body shape no matter what family or friends think! What I found ironic was the more I accepted myself as fat the readier I became to be thin. So having lost weight I accept myself as I am now and I accept and recognize the ‘fuller figured’ shape I used to have.”

The key here is to love your body right now, not to defer that love until you look the way you want to look… because if you hate yourself now, you’ll still be hating yourself after you’ve lost weight – you’ll just find new things to hate!

Reason # 3: What you focus on expands

EFT Master and Law of Attraction teacher Carol Look is fond of saying

“You can’t get thin when you feel fat.”

I agree with her 100%! If all you can see when you look in the mirror is your cellulite, your flabby upper arms, your protruding tummy, droopy bottom, thunder thighs etc etc etc, you can bet your bottom dollar that’s what you’ll be getting more of! Conversely, when you can look in the mirror and notice what’s already beautiful and attractive about you, you shift your energy significantly, and set yourself up to receive more of what you’re experiencing: self-appreciation, gratitude and contentment.

That’s exactly what happened to Sona when we worked through The Mirror Exercise in The LEAN Program. When we began the exercise, she could only notice her “bingo wings”, “thick thighs” and “flabby stomach”. After we worked through the first phase of the exercise together, she could see her beautiful eyelashes, long legs and attractive hair – a hugely significant shift for her.

When you feel confident about yourself, and in touch with your own attractiveness, you make decisions about food and exercise that support you in losing weight healthfully and keeping it off; you feel deserving of having the body you’d like to have.


Why are salt, sugar and fat so addictive?

By vegan naturopath Robyn Chuter.

In last week’s post, I introduced you to John and Ashleigh, who both struggle with food cravings when they become anxious.  As I pointed out in that post, “It’s not about the food”, many people overeat, or eat when they’re not genuinely hungry, to quell uncomfortable feelings. But why is it that, as John humorously pointed out, eating broccoli doesn’t have the same anxiety-relieving effect as his ‘frug’ (food-drug), freshly-baked bread with butter, Swiss cheese and avocado?

The answer largely lies in 3 components of processed food that drive cravings like nothing else: salt, sugar and fat. In his book Salt Sugar Fat: How the Food Giants Hooked Us, Pulitzer Prize-winning investigative reporter Michael Moss (whom you can watch in this interview) details how the processed food industry uses prodigious amounts of salt, sugar and fat in foods and beverages, very intentionally and unabashedly, to addict consumers.

Adding sugar, salt and fat to food makes perfect sense from the point of the food industry: these ingredients drive overconsumption of the foods and beverages they’re added to; and they’re cheap and readily available, which maximises profit.

The food industry employs scientists to study, in great detail, the way that the unholy trinity of salt, sugar and fat affects brain function in humans.

For example, food technologists do extensive scientific studies on products before they’re launched, searching for the exact concentration of sugar that will hit what the industry calls the “bliss point” – the maximum amount of activation of the brain’s pleasure centre. They have also altered the chemical structure of sugar, and add enhancers to it that amplify its sweetness 200 times.

Food industry scientists also use brain imaging and other advanced sophisticated neurological assessment tools to study the impact of fat on the pleasure centre in the brain. Using the results of these studies, food technologists then manipulate the chemical structure of the fats they add to processed food, to enhance their “mouthfeel” – the warm, melt-in-the-mouth sensation you get when you bite into a cheese-stuffed pizza crust, or a piece of chocolate.

The food industry also manipulates the physical structure of salt, pulverising it to a fine powder so that it hits your palate faster and harder to provide what they call “the flavour burst” – that tingling sensation you get when you put a potato chip in your mouth, which is way much more intense than the potato chips from my childhood. Again, this flavour burst sends signals directly to the pleasure centre in the brain.

In summary, the irrestibility of foods rich in salt, sugar and fat stems from the impact they have on the regions of our brain that register pleasure. But why would we be craving the pleasure of eating – which is very transitory, and suffers from the law of diminishing returns: the first couple of mouthfuls are always the best – to this intense and self-destructive degree? For most people, when they really drill down into it, the answer to that question is “Because I’m not happy!”

When I work with a client, or with participants in The LEAN Program, I’m always looking for the thoughts, beliefs and past experiences that limit that individual’s ability to experience happiness. Once I find that happiness-blocker, I get to work with EFT to root it out… and then something magical happens: there’s a spontaneous outbreak of happiness!

Everything in that person’s life that could be a source of happiness – their relationships, the beauty in their physical environment that’s just waiting to be noticed, the obstacles they’ve overcome and the personal growth they’ve achieved – suddenly becomes evident to them. And then the mindless pursuit of food-borne pleasure just drops away. Who needs to drug themselves with food when they’re already high on happiness?

As a client said to me many years ago, when you finally find something in life that’s bigger than the chocolate cake, the craving just falls away.


It’s not about the food

By vegan naturopath Robyn Chuter.

Whenever I’m working on food cravings with either my private clients or participants in The LEAN Program, we ALWAYS reach a point where they realise it’s not about the food.

They start off completely wrapped up in the desire to eat chocolate, or lollies, or hot chips, or bread and butter, or whatever their “frug” – my portmanteau for food-drug which is what these so-called ‘hyperpalatable’ foods really are – happens to be. Then, as we apply the EFT or ‘tapping’ process to the sensory elements of the craving, such as the sight, smell, taste and texture of the food, the level of desire for it drops away.

It’s at this moment that they usually notice the emotions underlying the craving: sadness, fear, anger, disappointment, shame, guilt, regret, loneliness or any of the other human experiences commonly labelled ‘negative emotions’ – a term I heartily dislike! I prefer to see these so-called negative emotions as elaborate and sophisticated feedback from our unconscious minds, acting as a guidance system to nudge us back into alignment with our deepest purpose.

When we pay attention to our emotions, honour them and work respectfully with them through tapping, these emotions abate and make room for the feelings we prefer to have: hope, pride in our achievements, equanimity about our past mistakes and optimism for our future.

Two wonderful experiences with my clients epitomise this transformation. John* and Ashleigh* are both firmly committed to following a healthy diet and lifestyle plan, but both get derailed by food cravings from time to time.

John’s “frug” is freshly-baked white bread with butter, Swiss cheese and avocado. Due to health issues, he knows he shouldn’t indulge in this concoction except once in a blue moon, but he finds that whenever he gets anxious, the desire for it breaks through his rational commitment to eat healthfully. We tapped extensively on all the sensory elements of this craving:

  • The visual aspect – contrast of the browned crust with the white bread inside, all the different colours;
  • The olfactory aspect – smell of fresh-baked bread, sharp tang of the cheese;
  • The gustatory aspect – sharpness of the cheese, mildness of the bread, butter and avocado;
  • The kinasethetic aspect – contrasting texture of chewy crust and cheese with softness of the inner part of the bread, creaminess of the butter and avocado.

Then we tapped on the anxious feeling in John’s stomach that seemed to be soothed – for a short while! – when he’d eaten enough bread, butter, cheese and avocado. By the end of the tapping session, John felt neutral about his favourite concoction – no desire for it, and a sense that he could take it or leave it.

You can watch an excerpt of this tapping session, which John very kindly agreed to share, right here:


Ashleigh has experienced dramatic health benefits from adopting a wholefood, plant-based diet, but still suffers sugar cravings when she gets anxious. We started her tapping session by working on the anxiety, and then segued to a Matrix Reimprinting session on a key memory from her childhood: her father making an unkind remark to her mother and aunty about her having ‘bulging hips’, right in front of her. This deeply painful memory was seared into her consciousness, and held in place a deep conviction that she simply could not be good enough unless she was thin.

Like John, Ashleigh has been very kind and generous in agreeing to share the audio of her session.


The phenomenon of ‘borrowing benefits’ – experiencing relief from your own issues simply by tapping along with someone else while they do EFT on their issues – is well-established in EFT circles, and has even been studied by 3 separate research teams. I know you’ll benefit enormously from tapping along with both these sessions.


You are what your gut bacteria eat

By vegan naturopath Robyn Chuter.

You’ve heard the saying “You are what you eat” a thousand times. But have you ever thought about what the trillions of bacteria that inhabit your gut might be eating, and how this impacts on your health?

Your gut microbiome is comprised of roughly 500-1000 species of bacteria, whose combined numbers run into the trillions, outnumbering your own cells; along with fungi, yeasts, archaea and viruses.

In case you’re feeling a little grossed out by the idea that your insides are teeming with ‘foreign’ life forms, consider this: even your own cells contain bacteria DNA. The tiny mitochondria inside most of your cells, which produce the energy that you need in order to think, move yourself around, make hormones, digest food, excrete wastes, and do all the other activities your body engages in on a daily basis, are thought to have originated from bacteria that were incorporated into the cells of very early life forms. The way our mitochondria carry out their metabolic functions still betrays signs of their bacterial ancestry (1). We truly are more ‘bug’ than human!

But back to those bacteria that inhabit your gut. It turns out that each person has a bacterial profile that is quite unique to them – like a fingerprint. However, while the proportions of various different species may vary quite substantially from one individual to the next, all humans’ microbiomes can be broadly classified into two categories: a microbiome dominated by Prevotella species, and a microbiome dominated by Bacteroides species (2).

‘So what?’, you might be asking at this point. Well, for starters, having more Bacteroides overall, or more of certain Bacteroides species in your colon, is associated with a higher risk of developing bowel cancer (3), type 1 diabetes (4) and coeliac disease (5).

The good news is that you have an amazing degree of control over the dominant type of bacteria you grow in your gut. It all comes down to what you put in your mouth. You see, only a certain proportion of the food you eat nourishes you. The remainder – the parts of the food that are either indigestible, or that escape digestion; as well as the byproducts of your own digestion of food – feeds your gut bacteria.

Eat a diet high in fat, and you will end up with a Bacteroides-dominant enterotype, as these bacteria thrive on the bile acids produced in order to digest fat. Unfortunately, the bacteria metabolise those bile acids into compounds that are strongly implicated as causes of bowel cancer and inflammatory bowel disease (IBD) (6, 7).

Eat a diet rich in carbohydrate, and Prevotella species will happily ferment the indigestible residues in your colon, producing short chain fatty acids, including butyrate, that protect against cancer and IBD (8).


Even more remarkable, your gut microbiome begins to shift within just 24 hours of changing your diet in either direction (9). Starve those bile acid-eating Bacteroides by reducing your fat intake, and they will drop off pretty rapidly; feed your Prevotella with the fibre and resistant starch from legumes, vegetables, whole grains, fruits and nuts, and they will begin replicating at a rapid rate, ‘squeezing out’ unfavourable bacteria.

This has powerful implications for those already suffering from a microbiome-related condition, such as IBD or bowel polyps, and also for people who are genetically at higher risk of such conditions: Researchers investigating the link between gut bacteria and type 1 diabetes, found that the sudden up-swell of the implicated Bacteroides species preceded development of the disease by about 8 months, and that it occurred at the time that solid foods were introduced (10).

The types of foods that babies are weaned onto may have long-term implications for their health, with Western-style dietary patterns dominated by animal products and fibreless refined carbohydrates, establishing an enterotype that sets us up for Western-style diseases.

In my own practice, I’ve seen remarkable recoveries from supposedly incurable conditions such as ulcerative colitis and rheumatoid arthritis, in clients who have adopted the low fat, high nutrient, wholefood plant-based diet that I prescribe. Until a couple of years ago, I always attributed these recoveries to an increased intake of antioxidants, decreased triggering of the immune system by antigen cross-reactivity, and other factors involving the interaction of food components with our human cells.

Since the explosion of research on the human microbiome and its effect on our health, I now know there are other mechanisms contributing to the dramatic improvements in health that result from adopting a wholefood plant-based diet, that are mediated by the teeming colonies of invisible life forms that make our bodies their home.

Whether or not you’re a nerd like me who is fascinated by every detail of the microbiome, here’s what you need to know: If you look after your gut microbiome, it will look after you!


Refusal Skills When Offered Non-Vegan Food

by Jess Ang

A lot of us find it really tough to say “no”, and if we do manage to say it, we sometimes feel ridiculously guilty. We are social creatures and the potential to upset others or face disapproval from those we care about (or even from people who we don’t know very well) can lead us to accept things we would have preferred to decline.

As most people in our society are not vegan, it’s very normal to be offered non-vegan food, particularly if you’ve just started trying out a vegan lifestyle or if you haven’t told many people about it. Before we go into tips about how to effectively say “no” to others, it’s worth considering the need to say “no” to ourselves first.

Learning To Say “No” To Yourself

I remember hearing my mum talk about how horrified she was after being told by a friend that he loved the smell of barbecued cockroaches, as they were considered a delicacy in his culture. I have no doubt that Mum wouldn’t have needed any assertiveness training or additional skills to decline such a “delicacy” if it had been offered to her. It’s when things are still tempting to us that there’s a risk of not being able to refuse them properly.

When I chose to go vegan, I noticed it wasn’t easy at the start to say “no” to foods that I was used to eating and enjoyed the taste of (e.g. cheesy pizza, ice cream). At that time though, saying “no” to meat was not at all challenging like it was when I first gave it up. My ability to refuse meat was strengthened by the fact that I had no desire for it anymore, so I didn’t have to worry about my own temptation leading me astray!

So how can we learn to “no” to ourselves? One way is to write down every single thought that might lead you to accept a non-vegan offering, even after deciding in advance that you don’t want to.

Just for fun, you can try visualising a little cartoon angel on one shoulder and a little cartoon devil on the other shoulder. You’ve probably seen this kind of thing in children’s movies when the main character was experiencing some sort of inner conflict or trying to make a decision. The angel will whisper in your ear (just like your conscience, or Jiminy Cricket if you’ve seen the Disney cartoon Pinocchio) to encourage you to make a “good” choice, while the little devil will want to push you over the edge and give in to temptation. One example of the angel/devil dialogue that a lot of people can relate to could go something like this:

• Little devil: “Go on, sleep in a little longer, you can go the gym another day, or later tonight”.
• Little angel: “You know how hard it is to exercise unless it’s first thing in the morning. You’ve felt so good this week since starting your health kick.”
• Little devil: “Exactly! You’ve done so well, you deserve a break. Just start again tomorrow …”

For every thought that could lead you to say “yes” to non-vegan offers when you would actually prefer to say “no”, come up with a new thought that will allow you to stay strong at times when your willpower is tested. Remember why you decided to go vegan in the first place, whether it was due to feeling compassionate towards animals, caring about the environment, wanting to improve your health, or for any other number of reasons.

Saying “No” To Others

Expressing Gratitude & Letting People Know You’re Vegan:
Offering food can be an expression of love, caring and social bonding, so it’s normally worthwhile to express your gratitude when people offer you food, even if you aren’t going to eat it: “Thanks so much – I don’t actually eat cheese because I’m vegan, but I really appreciate you offering me some”. Better yet, let people know in advance that you’re vegan so they’re much less likely to offer you non-vegan food. Sometimes well-meaning people will forget, or won’t be sure what vegan means.

There’s often an assumption that you have to act a little aggressively when refusing something, or at least offend people in the process, but that isn’t true. Remember that although you can’t control how someone else will act, you can always make sure that you respond in a way that is polite, respectful, and acknowledges the effort another person may have gone to when preparing or buying food for you.

Give Clear Messages – Verbal & Non-verbal:
If you’re sure that you want to refuse something, then communicate that to the other person both verbally and non-verbally. Maintain eye-contact, don’t slouch, and speak clearly. People often send a reinforced message by the tone of their voice, indicating that their word is final and not up for debate. You don’t have to narrow your eyes and hiss through clenched teeth, but avoid showing weakness in your resolve with indistinct mumbling or trailing off in uncertainty, which can give mixed messages.

Answer Quickly Without Long Excuses:
Hesitation increases the risk of being undermined by your own doubts, and gives off the impression that you’re not sure what you want to say. Say “no” straight away and, if you must, give a short reason why. Offering multiple explanations or long excuses can make you sound confused (or even boring), and it gives the other person more material to argue or challenge you on. Give a quick, clear response and avoid leaving the door open for future offers by saying things like “maybe later on”, “not right now” or “let me think about it.”

No Means No:
If others are persistent and continue to pressure you to eat meat or other non-vegan food, you can repeat your answer as many times as it takes for the other person to get the message. Again, there’s no need to resort to aggression. Sound like a broken record if you must, but keep repeating “no thanks” until the other person understands that you’re not going to change your mind. If it gets to the point where you are sick of repeating yourself, then you can politely ask the other person to stop offering: “Thanks, but I’d rather not be asked about it anymore”.

Remembering It’s Ok To Say “No”:
If you ever feel guilty about saying “no” to non-vegan food, then remind yourself of your values, how important veganism may be to you, and always be gentle on yourself. It’s useful to imagine if your roles were reversed and consider, ‘If I asked this person to eat something they didn’t want to, would they do it? Would I want them to feel pressured and uncomfortable? And if not, why should I feel guilty about saying “no”?’

Practice Makes Perfect

Practicing saying “no” with a close friend or in front of a mirror might seem silly. However, it’s much better to feel sheepish in an environment under your control rather than feel intensely uncomfortable or end up compromising your values in a real-life social situation that you could have dealt with better, had you practiced. Every relationship is unique, so make a list of all the people who are most likely to offer you non-vegan food, and what you could specifically say to them in order to firmly but respectfully say “no”.

It’s not enough to just write this down. Practice until it feels natural, and you are confident about your ability to decline non-vegan food in any situation. Eventually you will find that refusing non-vegan food is as easy as saying “no” to a plate of barbecued cockroaches!

About Jess:
Jess Ang photo  Jess Ang has enjoyed a vegan lifestyle since January 2010, shortly after surviving a 30-day vegan challenge!
Jess is an intuitive counsellor with over 8 years’ experience as a registered forensic psychologist. She offers
intuitive readings worldwide through, as well as programs to help people change their
alcohol use.


Do you have what it takes to get healthy?

By vegan naturopath Robyn Chuter.

On Tuesday 12 April, I had the enormous pleasure of attending the seminar ‘How to Reverse Rheumatoid Arthritis Symptoms’, which featured the inspirational plant-based doctor Michael Klaper and Clint Paddison, developer of The Paddison Program.

Dr Klaper has been a hero of mine since I watched his video – yes, video, as in VHS!!! – A Diet For All Reasons, when I was a naturopathy student in the early 1990s. Thanks to the wonders of modern technology, you can now just watch it online.

Can you imagine how excited I was when I met him at the 2nd International Plant-Based Nutrition Conference in San Diego in 2014, and ended up sitting at his table for lunch? (I briefly thought about asking for his autograph, but he’s such a humble and self-effacing man, that I didn’t want to embarrass him ;-).)

Dr Klaper recapped some of the material he presented at the San Diego conference (which I summarised in my International PBNHC Round Up video – the section on Dr Klaper’s presentation begins at 1:44:05) and updated it with some new and fascinating research on the impact of diet on the human microbiome, which is now recognised to play a driving role in the development of all autoimmune conditions, including rheumatoid arthritis.

I’ll sum up his part of the presentation by simply stating what I’ve confirmed in my own practice:

  • A wholefood plant-based diet, with some judiciously-chosen supplements including probiotics, will rapidly reduce joint inflammation, fatigue and other symptoms of rheumatoid arthritis in the vast majority of cases.
  • An elimination diet followed by careful reintroduction of foods, to identify food triggers, may be necessary for complete relief in some individuals.
  • A water-only fast may be beneficial to resolve persistent inflammation (see my client Dennis’ story), or to achieve immediate relief from severe pain and inflammation at the beginning of the healing process.

Clint Paddison is a former RA sufferer who stumbled across nutritional treatment of RA after using conventional therapy (antibiotics, prednisone and methotrexate) for several years, only to see his symptoms worsen and overall health deteriorate. (You can watch his TEDx talk for the full story.)

The program he has developed for reversal of rheumatoid arthritis is very similar to the way I approach RA and other autoimmune disorders.

What particularly fascinated me though, was what his talk revealed about the psychological characteristics which allowed him to regain his health. It gelled with my observations of clients, friends and family members over the years, as I’ve pondered the question ‘Why do some people succeed at regaining their health, while others don’t?’

Now obviously there are many non-psychological factors that influence an individual’s outcome too, such as their diagnosis, the stage of their disease, and possibly genetic factors too. But there are certain mental attributes or features that appear to be indispensable for recovery. Here’s my first attempt at summarising these… and I’m sure this will be a work in progress!

Intense frustration with being ill.

My clients report this in terms of ‘being at the end of my rope’; ‘I’m just fed up with this’; ‘I can’t take it any more’; and even ‘If the rest of my life is going to be this way, I don’t want to live’. People who have resigned themselves to their fate are generally not good candidates for recovering their health.

Intolerance for further suffering.

At this point, the person perceives that the pain (physical and psychological) of being sick outweighs the pain of change. Many people fear changing their habits more than they fear continuing to suffer from their illness. This fear of change can prevent them from undertaking the degree of diet and lifestyle change that is necessary for overcoming chronic illness and restoring vibrant health.

Willingness to change.

This follows from the last point. It has always amazed me that some people value the fleeting pleasure of eating certain foods, or smoking a cigarette, more than they value the enduring experience of enjoying vibrant health and boundless vitality. Yet many people do, and if they refuse to even entertain the idea that healthy living provides more pleasure than self-destructive habits, I can’t help them.


There must be some vision of a better life that the unwell person holds, and believes is possible for them. Whether it’s simply the restoration of their former capacity, or going on to achieve even more than they did before they got sick, hope provides the incentive to change. People who’ve lost all hope of ever getting better simply won’t be motivated to change.


People who recover their health become intensely curious about their illness – what caused it, why did it happen to them, what are the processes involved, how have other people with their condition recovered, what is the latest research on their condition. They turn their illness into a research project and commit themselves to learning and experimenting until they achieve recovery. In contrast, people who ‘check out’, try to ignore their condition or avoid thinking about it, aren’t likely to recover.

Taking responsibility for one’s own health.

All of my clients who have recovered from illness have taken responsibility for their own health. They treat their medical and health practitioners as resources, guides and mentors, not gurus or saviours. They question what they’re told, want to know the rationale behind the treatment plan, and recognise that having the right information, while absolutely critical, is a small part of success; what makes the difference is implementation. People who relinquish responsibility for their health to their doctor, naturopath, ‘healer’ or some self-styled ‘expert’ on the Web, aren’t likely to see real and lasting improvements in their health.

Relentless commitment to do whatever it takes to get better.

The process of recovering from chronic disease can be long, slow and frustrating, with many setbacks along the way (although sometimes it’s not, as Dennis’ story demonstrates!). People who give up easily are not good candidates for recovering from chronic illness and building vibrant health.


Sweet Poison debunked

By vegan naturopath Robyn Chuter.

In a previous post, I summarised the answer I gave to an EmpowerEd member, during a live Ask Robyn session, about the 5:2 diet. Another question from that session was about Sweet Poison by David Gillespie, one of a slew of books and documentaries that has come out in the last decade or so, blaming increased consumption of sugar for the epidemic of obesity and diabetes in Westernised countries.

I wanted to give you a taste of what you’re missing out on if you’re not already an EmpowerEd member, so here’s a summary of the answer I gave to the question:

First up, let me point out that David Gillespie is a lawyer by training and has no qualifications in nutrition. He claims that having legal training equips him to see flaws in arguments, and I know from the personal experience of being married to a (now ex-) lawyer that this can be true. The problem is that Gillespie’s complete lack of knowledge of basic human and nutritional biochemistry, not to mention the scientific process – he admits in the introduction to Sweet Poison that he almost failed biology and chemistry in high school, and boy, does it show – makes him prone to being sucked in popular theories that just don’t fit with the facts.

His books have almost no references, and when he does cite sources, he’s highly selective (two hallmarks of pseudoscience, as I discuss in detail in my Empowered Eating seminar). A few examples:

Example 1

In the introduction to Sweet Poison, he describes how his quest to discover the ‘truth’ about sugar was set in motion by the 1966 book The Saccharine Disease, written by a British navy doctor, which blamed “the highly processed sugar and refined flour diet of the twentieth century” for the epidemic of obesity, diabetes and heart disease which was in its early days back then.

The problem with this argument is that, as Michael Pollan pointed out in In Defense of Food, a reduction in the sugar tax in 1874 led to a massive increase in sugar consumption in England, since poor people could now afford what had historically been a luxury food for the rich. By the end of the 19th century, sugar comprised one-sixth of total energy intake, which is similar to current intake levels in western nations… but there was no accompanying increase in rates of obesity, heart disease or diabetes, rates of which did not begin to rise until decades later. If fructose (which along with glucose, forms sucrose or table sugar) is the deadly poison that Gillespie claims it is, why weren’t those Brits getting sick from it?

Example 2

Gillespie repeatedly claims that fructose is the major cause of obesity, heart disease and type 2 diabetes. But a 2010 review of the published scientific literature found

“no evidence which shows that the consumption of fructose at normal levels of intake causes biologically relevant changes in triglycerides (TG) or body weight in overweight or obese individuals.”

A 2012 systematic review and meta-analysis found

“Isocaloric exchange of fructose for other carbohydrate improves long-term glycemic control, as assessed by glycated blood proteins, without affecting insulin in people with diabetes.”

In other words, swapping an equal calorie amount of fructose for other sugars actually improves blood sugar control in diabetics.

And most recently, a 2016 review of recent randomised controlled trials and prospective cohort studies (the two forms of studies considered to produce the highest-quality evidence in nutrition research) concluded

“normal added sugars in the human diet (for example, sucrose, high-fructose corn syrup and isoglucose) when consumed within the normal range of normal human consumption or substituted isoenergetically for other carbohydrates, do not appear to cause a unique risk of obesity, diabetes or cardiovascular disease.”

Example 3

He repeatedly ignores easy-to-obtain Australian data on sugar consumption because they don’t fit his hypotheses, in favour of overseas data which do. Comparison of food consumption data and obesity rates in Australia, the UK, Japan and the US found that fructose consumption has declined in Australia, the UK and Japan while obesity prevalence has increased, and

“unlike the USA, total fructose consumption is inversely associated with overweight/obesity in Australia, the UK and Japan since the early 1970s.”

Or, in plain English, the more fructose people eat (at least in Australia, the UK and Japan), the thinner they seem to be.

Example 4

Gillespie also claims that

“every gram of fructose we eat is directly converted to fat”.

This is completely incorrect—every first-year nutrition student learns that fructose may either be converted to glucose (gluconeogenesis) and be converted into glycogen for storage, or be converted into fat (fructolysis). Evidence suggests fructose is preferentially converted to glycogen until liver glycogen (the storage form of carbohydrate in animals’ bodies) is replenished; only then will the fructolytic pathway predominate.

Example 5

One of his most ludicrous statements is that

“The metric equivalent of the calorie is a joule, and calculated using Einstein’s famous equation E=mc2 …” (p. 203 of Sweet Poison).

ROFL!!! Einstein’s equation for the special theory of relativity has precisely diddly-squat to do with calories or joules. A joule is the basic SI unit of energy (and also of work), and is defined as the energy transformed (or work conducted) when a mass of one kilogram is accelerated at one metre-per-second-squared over a distance of one metre.

The moral of the story:

Don’t buy into pseudoscientific claptrap about diet, written by a person with no education in the subject!

Now, to be perfectly clear, I’m by no means telling you to go out and eat sugar. Refined sugar is devoid of the fibre, vitamins, minerals and phytochemicals that the whole sugar cane or sugar beet contains. Eating sugar, or any other natural or artificial sweetener, distorts your palate and displaces nutrient-dense food that you should be consuming instead.

My point is that the search for a single dietary scapegoat that we can blame for all our woes is just plain stupid. Dietary patterns make the difference between health and disease, not the inclusion of some so-called ‘superfood’, or the the exclusion of some individual ‘villain’.

I advise my clients to avoid sugar and all other sweeteners – yes, that includes agave, honey, and all the fancy-schmancy sugars – with just two exceptions: date sugar and organic blackstrap molasses. Instead of using dextrose (the most common form of glucose) as Gillespie incomprehensibly suggests, just learn to appreciate the natural sweetness found in fruits and starchy vegetables. My personal experience – backed up by virtually all of my clients – is that cravings for sweet foods diminish quite rapidly when you eat a high-nutrient diet of vegetables, fruits, legumes and whole grains. In fact, nowadays I can’t stand the sweet cakes, slices and biscuits I used to love; they’re too cloying for me.


Using Your Unique Strengths For Vegan Advocacy

By Jess Ang
published mon 11th April 2016

If it weren’t for a couple of very outspoken vegetarians who I crossed paths with in my teenage years, I’m not sure that I would have ever questioned my habit of eating meat on a regular basis back in the 1990s. My decision to explore a plant-based diet was also influenced by a lady I met at an aikido class, who patiently answered several questions I had after finding out she was vegan.

Although I understood how eye-opening and helpful it was to hear the reasons why various people gave up eating animal products, I admit that I’ve had a tendency to struggle to find the right words myself when asked to explain why I’m vegan. I’ve felt a mixture of things when hearing others speak honestly and shamelessly about veganism, including admiration, curiosity and even slight horror when such conversations turned into conflict and arguments! I’ve wondered how these people were able to articulate their opinions so well and to stay calm even when their lifestyle or views were being verbally attacked.

There have been several occasions when I’ve felt bad for staying quiet when I could have spoken up, like when hearing things such as, “well you know fish don’t feel pain, right?” or “I imagine dairy cows quite enjoy being milked”. Even when I’ve made an effort to remember certain facts or statistics so that I could share relevant knowledge when needed, my mind would often go blank whenever an opportunity came up to talk about what I’d learnt.

Accepting What You’re Not-So-Good At

Despite being able to speak more openly about veganism over time, I’ve come to accept that this is definitely not one of my strengths. I’ve also noticed that when friends or family members either adopted a vegan diet or cut down on meat, it was certainly never due to a lengthy conversation or debate we’d had on the subject. More often than not it was due to a book, website, or DVD that had been shared.

Accepting what you’re not-so-good at can allow you to save time and energy that might otherwise be wasted. For example, being a fantastic cook and creating yummy dishes is an effective way to show that vegan food can be delicious. But what if you’ve tried in vain to master this skill in the past, and you still either don’t enjoy cooking or find it to be a constant challenge to prepare edible meals even when following recipes that the average person might consider simple? If you accept that cooking is not your forte, you might consider buying some store-bought treats to share at social events instead, or asking a friend who’s great in the kitchen to assist you. It may not be as impressive as if you had prepared the food yourself, but it can save time and take the stress off while still achieving the goal of sharing tasty vegan food.

The more you shift your focus away from your weaknesses, the more you can concentrate on using and building on your strengths.

Knowing Your Strengths

A couple of years ago I read a book by Marcus Buckingham and Donald O. Clifton titled ‘Now, Discover Your Strengths’. It got me thinking about the importance of focussing on our strengths as much as – if not more than – our weaknesses, because:

‘… to avoid your strengths and to focus on your weaknesses isn’t a sign of diligent humility. It is almost irresponsible. By contrast the most responsible, the most challenging, and, in the sense of being true to yourself, the most honorable thing to do is face up to the strength potential inherent in your talents and then find ways to realize it.’ (page 126). 

The authors explain that the most successful people in all sorts of occupations and walks of life tend to make use of their strengths every day, and to manage around their weaknesses rather than focus all their energy on them.

Funnily enough, many people are unaware of what their strengths actually are because they seem so natural, which can lead to the assumption that everyone can easily do those things as well.

If you’re not sure what your strengths are, you can ask yourself some questions such as:

  • “What activities or tasks are almost effortless for me?”
  • “What can I spend hours doing and not feel bored or tired afterwards?”
  • “What are some skills that I was able to learn very quickly, or to excel at without that much practice?”

All Strengths Are Good

When it comes to strengths, there’s no such thing as right or wrong. For example, the strength of discipline is not superior to the strength of empathy, nor is the drive to achieve better or worse than the strengths of analytical ability, focus or connectedness. No matter what your strengths are, they can come in handy in any area of life, and vegan advocacy is no exception.

Looking back, I realise that it wasn’t just the outspoken vegetarians who led me to explore a vegetarian lifestyle. Those conversations may have planted the seed, but it was also through reading books about healthy diets, non-violence, and vegetarianism that I felt motivated to give up meat. The authors of those books may or may not have been outspoken in their everyday life, but their strengths in other ways were clear in terms of written communication, ability to summarise research, or creative expression of their ideas.

Later on while completing a 30 day vegan challenge organised by Animal Liberation Victoria, I got to read about other people who were vegan, all with different personalities, strengths, and their own unique way of inspiring people to go vegan.

What Are You Awesome At?

What are your strengths, and how can you use them to be a role-model for other aspiring vegans?

Maybe your biggest strength is literally strength – i.e. being physically strong and fit. How you move and your body itself can be an amazing promotion for a vegan lifestyle.

If you know that you’re emotionally resilient and your strength is remaining calm in tough situations, maybe you’re well-suited to rescue work or undercover investigations.

If people often comment on your warmth, compassion and ability to make others feel comfortable around you, you may be drawn to supporting others and listening to their concerns about animal cruelty or the potential challenges of going vegan.

If you find it really rewarding to help people achieve their potential, you could make a wonderful coach or vegan mentor.

If you’re a fun-loving person, you may be able to positively influence people through your laughter and cheerfulness – others will want to be more like you!

If you’re passionate about fashion, beauty and make-up, you may have people admiring the way you look and wanting to know more about the vegan clothing and cruelty-free cosmetics you wear.

If you just love being around animals, don’t mind hard work outdoors, and have enough persistence, determination, and motivation, you could be one of the best people out there to run an animal sanctuary.

If you’re a bookworm, you might like to explore the available literature on veganism, to let others know what you’ve read about, and to even write about certain issues yourself if you are a talented writer as well.

If you enjoy film*, whether by simply watching or actually being involved in the production of it, then it’s good to remember how effective film (and documentaries in particular) can be to inspire others to try a vegan lifestyle. In fact, many strengths come into play when making a film – not only the camera skills and talents required for animation or visual effects, but also sound recording, acting if there are actors involved, musical ability, and the knowledge of experts who may be interviewed.

And if you do happen to be a naturally outspoken vegan advocate who thrives when engaged in conversations, debates or public speaking – don’t take that for granted! The clear and open way that you verbally express yourself is by no means easy for everyone else.

Be Your Extraordinary Self

The point is that you don’t need to change your personality or to feel bad about anything that you’re not naturally good at. Know your strengths and make use of those talents that you already have.

As written in Now, Discover Your Strengths (page 130):

‘The old maxim says that you can’t see the picture when you are inside the frame. Well, you spend your whole life inside the frame of your strengths, so perhaps it is little wonder that after a while you become blind to them … your instinctive reactions to the world around you – those things that “you can’t help but…” – are not mundane, commonplace, obvious. On the contrary, your instinctive reactions are unique. They make you different from everyone else. They make you extraordinary.’ 

Using your strengths will not only allow you to be a more effective vegan advocate if that’s what you want, but also to make any area of your life easier and to be true to your ‘extraordinary’ self.


You can easily access great films on veganism through streaming or purchasing them online or on netflix / quickflix. If you’re interested, there’s a list of recommended films on the Sydney Vegan Club website:

About Jess:
Jess Ang photo  Jess Ang has enjoyed a vegan lifestyle since January 2010, shortly after surviving a 30-day vegan challenge!
Jess is an intuitive counsellor with over 8 years’ experience as a registered forensic psychologist. She offers
intuitive readings worldwide through, as well as programs to help people change their
alcohol use.