Category Archives: Food & Drink

How to become a vegan: five tips for success from someone who made the transition to a plant-based diet

First published in South China Morning Post

  • Marko Martinis, the chief operating officer of a technology start-up in Singapore, adopted a plant-based diet in January and says he has never felt better
  • He says you need a good reason for making the switch, good support and a nutritionist’s input. A big choice of places serving vegan food helps, as in Singapore

Singapore is considered one of the best cities in the world for vegan food. According to animal rights organisation Peta (People for the Ethical Treatment of Animals), the city leads the way in Asia, ranking second after Taipei. For those wishing to make the switch to a plant-based lifestyle or incorporate more plant-based meals in their diet, the Lion City is a great place to be.

Marko Martinis, the chief operating officer of a technology start-up in Singapore, is one such person – he decided to make the switch to a plant-based diet in January and he has never felt better.

The Croatian expat says adopting a vegan lifestyle has been flawless. “It’s so easy to become vegan in Singapore,” he says. “I even eat out for every single meal except breakfast.”

Martinis has shed 8kg (17.6 pounds) since going vegan, and says his fitness has substantially improved. At work, he reports feeling much more energetic – “lighter” – and he can concentrate better, as he no longer experiences any fogginess after eating heavy, meat-laden meals.

Marko Martinis adopted a plant-based diet in January and says he has never felt better. Photo: Marko Martinis
Marko Martinis adopted a plant-based diet in January and says he has never felt better. Photo: Marko Martinis

Martinis admits he felt doubt about his decision before he stopped eating meat, especially after seeing other people who aspired to do the same fail. “In any diet you’re going to have obstacles,” he says, “but from day one I did it right.”

If you are considering adopting a plant-based diet, consider Martinis’ top tips for making a smooth transition:

1. Have a strong reason for going vegan

Make a strong connection to the reasons you’re going plant-based. It could be for weight loss, health issues, your compassion towards animals, or to contribute towards a more sustainable environment.

For Martinis, it was his compassion towards animals, which grew out of his daily meditation practice. “If you start to feel compassion for everybody around you, you’re going to start to feel compassion towards those who are suffering, including animals.”

Vegan lasagne from Afterglow by Anglow in Singapore. Photo: courtesy of Afterglow by Anglow
Vegan lasagne from Afterglow by Anglow in Singapore. Photo: courtesy of Afterglow by Anglow

2. Keep score

It’s important to hold yourself accountable for the things you put into your body. “Before you eat something, ask yourself: ‘is this food going to help me or set me back?’” asks Martinis.


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Martinis did this by taking up the Green Warrior Challenge, an online course, backed by a support group, that helps people make a successful transition to a whole food, plant-based diet. Every morning for a month, he filled out an online spreadsheet, and received positive or negative points for the foods he consumed throughout the day.

“Animal products and junk plant-based foods give you negative points, but healthy whole plant-based foods give you positive points,” he explained. Results were shared daily on Facebook and in a WhatsApp group with others making the same transition, which helped Martinis feel he was being held accountable for his food choices.

Vegan athlete couple on their plant-based performance boost12 Jan 2021

3. Have the support of friends and family

Make sure you have the support of friends, family, a partner, or somebody who wants to make the switch with you. “If you can find a group of people who are on the same wavelength, then the energy is fire,” says Martinis. “If you’re on your own, the probability is everyone around you is a doubter, which makes it much harder.”

Martinis suggests joining vegan Facebook and WhatsApp groups for that extra reinforcement. You can also follow healthy vegan advocates on social media, which can help you stay on track and give you extra inspiration.

A breakfast vegan burger from Love Handle Burgers in Singapore. Photo: courtesy of Love Handle Burger
A breakfast vegan burger from Love Handle Burgers in Singapore. Photo: courtesy of Love Handle Burger

4. Do your research

There are many great apps available to help you find vegan dishes and restaurants. Singapore-based A Billion Veg is a popular user-review app that tracks down vegan dishes, products and restaurants in your area, while donating to animal rescue charities around the world.

During the week, Martinis eats healthy food from places like SaladStop! Yolo, Haakon Superfoods, and Privé. On weekends, he chooses from a selection of places that serve brunch-style meals like Real Food, Afterglow by Anglow, and The Living Café, but he also allows himself some “vegan junk food” from places like Sunny Slices, Love Handle Burgers, and nomVnom.

5. Get the right nutrition

Martinis advises speaking with a professional who understands and supports your goals and can help to structure your meals. “I have a naturopath whom I’ve worked with for years and whose job is to keep me healthy,” he shares.

To ensure you’re getting the right nutrition and are remaining on track, Martinis suggests having your blood work checked before the transition, and every four to six months afterwards. Even though Martinis eats out for every meal except for breakfast, his blood work has improved since he stopped eating meat. His good cholesterol, or HDL (high-density lipoprotein), went up, and his LDL (low-density lipoprotein), or bad cholesterol, went down significantly.

Kimchi avocado roll from Afterglow by Anglow in Singapore. Photo: courtesy of Afterglow by Anglow
Kimchi avocado roll from Afterglow by Anglow in Singapore. Photo: courtesy of Afterglow by Anglow

Martinis also recommends supplementing to ensure you’re getting all the right vitamins and minerals. “I use B12, omega-3, magnesium, vitamin C, and zinc – all of which I also took when I was a meat eater,” he says.

Martinis notes that every plant contains protein – at least 14 per cent of the total calories of every plant food you eat are from protein. Legumes are Martinis’ primary source of protein, and he also has a pea-based protein powder shake three times a day. Protein markers in Martinis’ blood work are in the ideal spectrum.

Factory farming seen to trigger next global pandemic: choose plant-based meat alternatives to reduce the threat

First published in South China Morning Post.

  • Experts say the next pandemic will be a bird flu, H7N9, which so far has killed 40 per cent of people infected, making it 100 times deadlier than Covid-19 virus.
  • It will start in battery chicken farms, so consuming less cheap, factory-farmed meat and eggs and eating more plant-based alternatives can help head it off.

At the online PlantFit Summit this month, 38 of the world’s health experts weighed in on how to improve our health and well-being by adopting a more plant-based diet.

Opening the summit was US doctor Dr Michael Greger, The New York Times bestselling author of How Not to Die and internationally recognised speaker on nutrition, food safety, and public health. He spoke about the next killer flu, which he believes is brewing in battery chicken farms. “The leading candidate for the next pandemic after Covid-19 is a bird flu virus by the name of H7N9, which is a hundred times deadlier than Covid-19,” Greger says. “Instead of a 0.4 per cent case mortality rate [which is what we’re seeing with Covid-19], H7N9 has killed 40 per cent of the people it has infected.”

“The leading candidate for the next pandemic after Covid-19 is a bird flu virus by the name of H7N9, which is a hundred times deadlier than Covid-19.”

– Dr. Michael Greger

The first reported incidence of H7N9 was in China in March 2013. Since then, sporadic annual human infections have been reported, with China currently experiencing its sixth epidemic. During the virus’ previous and fifth epidemic, from 2016 – 2017, the World Health Organization reported 766 human infections, making it the largest H7N9 epidemic to date.

The H7N9 virus is of special concern because most patients who contract the virus experience severe respiratory illness, such as pneumonia.

Influenza AH7N9 as viewed through an electron microscope. Both filaments and spheres are observed. ©Center for Disease Control and Prevention

According to the US Centres for Disease Control and Prevention (CDC), Asian lineage H7N9 virus is rated by the Influenza Risk Assessment Tool as having the “greatest potential to cause a pandemic”, as well as posing the highest risk of severely impacting public health if it were to achieve sustained human-to-human transmission.

Over the past few decades, hundreds of human pathogens have emerged – a rate unheard of in human history. They all have one thing in common – they came from animals. HIV, the virus that causes Aids, originated from the butchering of primates for the bushmeat trade in Africa. Sars and Covid-19 have been linked to the exotic-animal trade, and swine flu in 2009 arose from a wet market in Asia but was, according to Greger, “largely made in the USA in industrial pig operations”.

According to the CDC, the eight genes of the H7N9 virus are closely related to bird flu viruses found in domestic ducks, wild birds and domestic poultry in Asia.

The virus likely emerged from “reassortment”, or mutation, a process where two or more influenza viruses co-infect a single host and exchange genes, producing a new strain of the virus.

Experts believe the H7N9 virus underwent multiple mutations in live-bird and poultry markets, where different species of birds are bought and sold for food. Infected birds shed bird flu virus in their saliva, mucus and faeces. Human infections with bird flu viruses can happen when enough virus gets into a person’s eyes, nose or mouth, or is inhaled.

H7N9 reassortment diagram ©Center for Disease Control and Prevention

“That’s what viruses do best – they mutate and may find the lungs and become an airborne pathogen,” explains Greger.The last time a bird flu virus jumped the species barrier and triggered a pandemic, it caused one of the worst plagues in human history – the 1918 Spanish flu,. This disease was triggered by a flu virus that bred in the crowded, stressful trench warfare conditions of World War I, and had a two per cent mortality rate, killing 50 million people.

Greger says: “We have the same trench warfare conditions today in every industrial egg operation and industrial chicken shed where the animals are confined, crowded, stressed – but by the billions, not just millions.”

Michael Greger MD believes the next pandemic is waiting in the wings of chickens. ©Dr Michael Greger

It matters how we raise animals around the world, regardless of what we choose to eat, because we are all put at risk by animal farming. “When we overcrowd thousands of animals into cramped football-field-sized sheds, beak to beak or snout to snout, atop their own waste, it’s a breeding ground for disease,” Greger says.

The overcrowding of animals in such conditions leads to stress, which cripples their immune systems. This is made worse by ammonia from their decomposing waste burning their lungs, as well as a lack of fresh air and sunlight. “Put all these factors together and you have a perfect storm environment for the emergence and spread of super strains of influenza,” he adds.

Just as eliminating the exotic-animal trade and live-animal markets may go a long way towards preventing the next coronavirus pandemic, reforming the way we raise animals for food may help forestall the next killer flu.

Companies are developing plant-based foods in response to demand for alternatives to meat as a source of protein. They are primed to expand production as more consumers turn away from cheap, factory meat products.

Such a change is happening in the dairy industry, where cow’s milk sales have fallen as consumers become aware of, and are given a choice of, non-dairy milk alternatives. Dairy produce sales fell by 22 per cent between 2006 and 2016, according to Cargill, the world’s biggest producer of animal feed. In the same period, sales of plant-based milk alternatives tripled.

“All the major meat producers – Tyson, Smithfield, Hormel, Purdue, JBS – have started innovating us out of this precarious situation by making plant-based meat alternatives,” says Greger.

Cargill, the largest private corporation in the United States, is now producing plant-based lines of sausages and chicken nuggets. The world’s largest fried chicken chain, Kentucky Fried Chicken, has started rolling out “Beyond Fried Chicken” plant-based alternatives at dozens of stores in the US in the hopes of going national. Starbucks, the largest coffee-house chain in the world, which has been offering plant-based dairy alternatives for several years now, last month introduced a line of Impossible meat-free options in Asia, including a wrap and pasta salad bowl, which can be found in Hong Kong, Singapore, Taiwan and Thailand.

Global fast food chains such as Kentucky Fried Chicken, who use battery cage farming to raise their chickens, have started selling a plant-based alternative.

If more people choose these products, corporations will make more of them and the world would be at less threat.

Although doctors recommend eating whole plant foods rather than processed plant foods, Greger says that if you’re at a fast-food chain and you’re going to order something, opting for these plant-based alternatives is not only healthier than the meat option, but from a pandemic disease standpoint “poses zero risk”.

Ocean Robbins is co-author of Voices of the Food Revolution – You Can Heal Your Body and Your World – With Food.

Ocean Robbins , author of Voices of the Food Revolution and professor at Chapman University. ©Ocean Robbins.

He serves as an adjunct professor for Chapman University in Orange, California, and is the CEO of the online Food Revolution Network, which advocates for affordable and accessible healthy food for all.

Livestock gain weight faster, which increases profits, when they’re fed antibiotics with every feed, and because of this, factory farms have become breeding grounds for antibiotic-resistant bacteria, Robbins says. He adds: “We are creating inevitable future pandemics every day when we take 80 per cent of our antibiotics and feed them to livestock.”

Echoing Greger, Robbins explains that a big way to make a difference as an individual is to eat lower on the food chain, opting instead for whole plant food options.

“You’re not going to be supporting antibiotic use in factory farms if you don’t eat the products of factory farms,” he says.

Pastis Please

Have you tried Pastis? No, not the French liqueur, the Mediterranean-come-Italian Kitchen and Bar in Aston at the Kuningan Suites. Although this oasis is considered semi-fine dining, the service, cuisine and décor oozes fine dining.

In Pastis, your derriere is spoilt for where to park. Choose to sit at the elegant bar where a 4.5 litre bottle of Chivas lives, (tempting, I know) in the nonchalant restaurant which accommodates one very long bench-table which encourages mingling, on smaller dining tables which peer out onto a striking tree-lined garden where you can also relax comfortably on lounge chairs under chic sunbrellas. The sight of the white walls, white colonial-style windows and shutters, white kitchen cabinets filled with colourful fruit, the hanging French ceiling fans along with pots, pans and cooking utensils encased in vine leaves and the dark wooden ceiling beams above the restaurant hit you all at once. This place really is charming and you feel as though you are in someone’s kitchen/dining room (a very spacious one I might add) in the Mediterranean.

There is also a self-contained lounge to the left of the restaurant where smoking is permitted, and on weekend evenings, a house-music DJ spins his decks to a hip young crowd. During the day, this lounge feels very bright and cosy as natural light streams in through the large white-paned windows with romantic white colonial shutters. In addition to all this, Pastis has its own wine cellar where you can purchase very fairly priced Italian, Chilean, Argentinian and Australian wines.

So what did we eat at Pastis? I think the question is what didn’t we eat? The smiley Chef James tickled our palettes with a Brie and Apple Salad with Salmon Carpaccio and organic greens, then he indulged us with Homemade Gnocchi Gorgonzola, Spinach Ravioli al Pesto, USDA Beef Tenderloin which was cooked to perfection, Australian Lamb Chops with Mushroom and Thyme sauce, and upon instructions to, “Make room in your belly for dessert,” spoiled us with Vanilla Panna Cotta, Apple Strudel with Italian Vanilla Gelato and a Hot Chocolate Melt. This feast was followed by a very strong blend of Italian and Vietnamese espresso, which left us buzzing for the rest of the afternoon.

“We serve the best possible food at the best possible price,” says GM Raymond Marcel Zuest, and just from glancing at the menu you can see that this is true.  A bottle of their house wine is priced at Rp.325,00++, their cheese platter Rp.140,000++ and during their new Acoustic Ladies Night on Wednesdays, a lavish barbeque buffet will only set you back Rp.138,000++ per head. That and free cocktails from 6-8pm for the ladies accompanied by live acoustic music makes this an irresistible spot to relax in on a Wednesday night.

The main restaurant area in Pastis.

Delicious and unpretentious food, service with a smile, a comfy yet stylish white setting which feels like nowhere else in Jakarta, a place to have a romantic candle-lit dinner in a private garden (any offers, gents?), and Chef James’ smile are a few of the many reasons to make a trip to Pastis. I also mustn’t forget to mention their daily happy hour, which is a staggering four hours long (from 4pm – 8pm) and tempts you with two draught beers for the price of one.