Breakfast & Beyond - Episode 10:
Freyja Hanstein of Wholesome World

Also available on Tune-in, Stitcher, Deezer and Public Radio

Frejya Hanstein, founder of wellbeing app Wholesome World, is my guest for Episode 10 of Breakfast & Beyond. Wholesome World  contains an ever-growing library of recipes along with medical and nutritional information, with the aim of informing and motivating people to improve their health, and highlighting research-based factors to reduce the incidence of, and support those who are affected by, cancer.

Behind the app is an incredibly moving, powerful and positive story of how Freyja navigated the loss of her husband Lars in 2014 due to abdominal synovial sarcoma cancer, and the grief that surrounded this immense loss, which was followed by Freyja being diagnosed with a grade III/IV brain tumour the following year.  Through her recovery and the rebuilding of her life, Freyja has directed her energy into creating a platform to share all that she has learnt along the way, and support the wellbeing of others.

“I was going through so much when I lost my husband to cancer, and when I got hit with cancer just over a year after he passed away I realised that I’ve done all this research and I’d experienced it from one side and now I was going through it myself, and I wanted to share what was going on and how you could enhance your understanding and your health at home”

Wholesome World embodies sustainability not only by promoting good health through resources such as recipes, book and video recommendations and links to medical information; Freyja is also conscious of connecting with environmental themes such as sourcing food locally and seasonally to reduce the environmental footprint of what we eat, supporting regenerative growing practices which benefit soil health and biodiversity, and reducing food waste. These are issues that Freyja is gradually integrating into the app, that she discusses on social media, and is weaving into the Wholesome World Cookbook that is currently being created.

As we’re on the cusp of a New Year – a moment when we often reflect on what’s gone before and what lies ahead, Freyja’s story is a timely reminder to be grateful for the gifts that life offers us – whatever our situation – and that small shifts can inspire a positive cycle towards better, more sustainable health and wellbeing.

Do join us for Episode 10 of Breakfast & Beyond… listen via Apple Podcasts, Spotify, Stitcher & Tune-In

Breakfast: recipes, producers & growers …

Sustainable living issue: wellbeing & reducing the incidence of cancer

Freyja created Wholesome World with the intention of supporting people with making healthy lifestyle choices, relating to both their physical and mental health. For Freyja, a key route is addressing our nutritional and taking small steps towards eating a well-balanced, nutritious diet, which in turn helps to support all other elements of health. The Wholesome World app offers resources to support a healthy lifestyle, with a particular focus on reducing the risk of, and supporting people affected by, cancer. This is not to say that a ‘wholesome’ lifestyle will guarantee good health; but research indicates that it reduces our individual risk of getting certain types of cancer, and can help to support our bodies if we do have cancer. It is important to note that in no way is ill-health seen as caused by the individual; Freyja’s aim is to inspire and empower people to make their own choices by offering accessible resources for healthy eating and living. Some key statistics are given below:

• 1 in 2 people in the UK today will get cancer (Cancer Research UK). This is linked to the increasing life expectancy of our population, in addition to other factors.

• ‘More than 40% of all cancers diagnosed in the UK are attributed to lifestyle and environmental factors’ (Cancer Research UK).

• Keeping a healthy weight reduces the risk of 13 different types of cancer (Cancer Research UK) - this has motivated Freyja to share information and resources to promote healthy eating as well as healthy lifestyles in general.

• Eating highly processed foods has been linked to higher incidences of cancer, due to the high fat, salt and sugar content in these types of foods (Harvard Health Publishing, 2018). The recipes on Wholesome World promote cooking simple, healthy meals from scratch, and are free of highly refined sugars.

• ‘Making simple lifestyle changes, such as eating healthily and taking regular exercise, can reduce the risk of cancer’ (NHS)

• ‘In addition to reducing the risk of developing cancer, the risk of developing heart disease, hypertension, obesity, diabetes, and other chronic diseases might also be prevented by eating more fruits and vegetables’ (Stanford Health Care).

• Food poverty affects access to healthy, wholesome foods. In the UK, it is estimated that one million people live in “food deserts” - ‘neighbourhoods where poverty, poor public transport and a dearth of big supermarkets severely limit access to affordable fresh fruit and vegetables […] with high densities of fast-food outlets [which] are helping to fuel a rise in diet-related conditions such as obesity and diabetes, as well as driving food insecurity’ (The Guardian).

Words to action: what can we do?

• Consider auditing a typical week of food consumption, and identify whether there are any changes that could be made to reduce the processed foods and increase the amount of fresh fruits, vegetables and wholefoods, that are eaten. Wholesome World provides a selection of delicious recipes that use nutritious ingredients, to support a healthy diet.

• Stopping smoking and reducing the amount of alcohol consumed can make a positive difference to physical and mental health, and help to reduce the risk of cancer (Cancer Research UK)

• Reducing the amount of meat we eat can be good for our bodies, and for the environment; animal agriculture is the leading cause of greenhouse gas emissions (One Green Planet). When eating meat, look out for organic, regeneratively farmed options that support rather than compromise the environment.

• Similarly, when eating fish, buy sustainably sourced; ‘a third of global fish stocks are now fished beyond sustainable limits’ (Which). If possible, talk to a local fishmonger about buying from smaller-scale, sustainable sources.

• Try to make fruits, vegetables and wholefoods central to your diet. If possible, buy organic fruit and vegetables; they are free from fertilisers and pesticides which are damaging for the environment and leach through the soil and into waterways. Where possible, buy from small-scale producers, and opt for plastic-free fruit and veg; you may be able to source from a local greengrocers, farmers market independent shop or local veg box delivery service, as well as from supermarkets. Many organic farmers are also prioritising regenerative growing practices such as supporting biodiversity with the whole ecosystem of the land they are growing on. Look out for labels such as the Soil Association and try to talk to the people you are buying from to find out more.

• A healthy lifestyle isn’t about having to ban certain types of food, but rather keep heavily processed foods and foods high in salt and sugar, in moderation.

• We are all unique, and sometimes require specialist nutritional advice to support our wellbeing; you may wish to talk to your GP or a Nutritionist.

• Explore techniques for supporting your own physical and mental health outside of nutrition; find what works for you and you enjoy, be that walking, open water swimming, structured exercise classes, meditation, yoga or other options, and try to gradually build some of these elements in to your lifestyle, to balance physical and mental wellbeing.

• Freyja is a big believer in the value of small step-changes helping to form new habits, which then further boost our interest in and confidence with, healthy living. I love her suggestion to aim to start the day with a healthy breakfast (after all, breakfast is central to this podcast!) to set you up well and inspire more positive choices throughout the day.

• Get involved with campaigns such as Veg Power and Sustain, both of which aim to promote healthy, affordable eating; or Cancer Research UK’s campaign to stop the marketing of junk food to children. Contact your MP setting out your concerns, and actions you would like to see happen.

• Consider fundraising for a relevant charity to support their work, for example Cancer Research UK or Macmillan Cancer Support.

• Remember: small individual steps do, collectively, make a difference. Do what you can, and talk about the issue of sustainable eating for wellbeing with those around you. We are all influencers within our own social networks!

Sustainable Development Goals

The UN’s Sustainable Development Goals (SDGs) are 17 targets representing a universal call to action to end poverty, protect the planet and ensure that all people enjoy peace and prosperity by 2030. ‘Everyone is needed to reach these ambitious targets. The creativity, knowhow, technology and financial resources from all of society is necessary to achieve the SDGs in every context’ (UNDP). Translating these global objectives to tease out their relevance at the individual and small-organisational scale can inspire us to connect with these important global themes and consider what we are doing - and what more we can do - to make a contribution that supports our own work and wellbeing along with benefiting other people and the planet.

In Episode 10 our discussion referenced the following Sustainable Development Goals:

3 - Good Health & Wellbeing - Wholesome World is geared around supporting individuals with taking control of their health and wellbeing by providing recipes, information and lifestyle inspiration.

15 - Life on Land - Freyja seeks to highlight environmental issues and their connection with what we eat through Wholesome World, championing local, seasonal and organic food where possible to reduce the environmental impact of what we eat.

Episode 10 Supporter

Episode 10 is brought to you with the kind support of organic skincare company Phoenix & Providence. Based on the Isles of Scilly just off the coast of Cornwall, Ella Mclachlan’s range is inspired by her love of sea swimming, created using kelp which she harvests from the beautiful beaches at low tide, then infuses in organic, cold pressed oils for a full lunar cycle.

Ella says, “For me, sea swimming has been a way to find some time for myself as a busy mother of two, to reconnect with nature, to create some headspace and come home to my heart. It’s where Phoenix & Providence began, with a desire to bottle the post sea swim skin glow.”

Seaweed is packed with vitamins K, B, A, and E, that help improve skin tone, texture, and elasticity. High in Vitamin C, these natural antioxidants promote collagen production which help plump skin and smooth fine lines. Seaweed is also replete with humectants, which help skin hydrate and retain moisture.

Ella is offering a 10% discount on all of her products - which include face and body oils, face masks, soaps, body balms, bath salts and more - for listeners of Breakfast & Beyond, simply add the code BREAKFAST10 as you check out at www.phoenixandprovidence.co.uk.

You can also receive a free Seasonal Self Care Rituals guide when you sign up to the Phoenix & Providence mailing list - simply scroll down to the bottom of the page. You can also find Phoenix & Providence on Instagram.

Thank you very much to Ella of Phoenix & Providence!

Podcast recording: behind the scenes …

Thank you for listening!

Thank you for listening to Breakfast & Beyond: Conversations from Cornwall on Sustainable Living. If you enjoyed listening I’d love it if you could subscribe to the podcast, rate it, and share episodes with friends and family who would enjoy them. You can listen and subscribe via Apple Podcasts, Spotify, Tune-In or wherever you find your podcasts.

I’d love to know your thoughts - please join the conversation and get in touch by email tia@botelet.com or instagram. Thank you and I look forward to sharing the the next episode with you!

The Breakfast & Beyond podcast is hosted at our home Botelet Farm in South East Cornwall, where my husband’s family have lived and farmed for over 150 years, and three generations still share the farmhouse today. Set in a peaceful valley upstream of Fowey, we welcome visitors to stay in historic cottages, and there’s a yurt for those who love to immerse themselves in nature.