Upcoming Events in November

Eco Design Fair  绿轮
Date: November 10/11/12 Fri/Sat/Sun

Nov 10 11:00-20:00
Nov 11 11:00-20:00
Nov 12 11:00-18:00

Place: KIC Plaza, 290 Songhu Road, Yangpu District 上海市杨浦区淞沪路290号创智天地大广场 

Brunch Buffet Saturday
Date: November 11th
Time: 11:00-13:00
Place: Pure & Whole Yanping Road

Brunch Buffet Saturday
Date: November 25th
Time: 11:00-13:00
Place: Pure & Whole Yanping Road 

Christmas Market German School
Date: November 25th Saturday
Time: 14:00-20:00 (set up at 12:00)
Place: 350 Gao Guang Lu, Qingpu



Vegetarian and Vegan Diets For Cancer Patients



People usually choose vegetarian or vegan diets for one or both of two reasons: to support animal rights and for better health. This latter reason is gaining ground as researchers find more and more ways in which a diet free of meat or any animal products is better for health.

One of the most compelling findings from modern research is that a diet without or with minimal animal products can prevent cancer and may even promote healing in cancer patients. If you are living with mesothelioma, a vegetarian or vegan diet may be able to improve your quality of living.

Vegan and Vegetarian Diets Defined

Both of these diets make minimal use of animal products, but a vegan diet is the strictest form and is also considered a lifestyle. Someone who is vegan does not eat meat or fish and does not eat any products that come from animals, including dairy, eggs, and honey. A vegan also does not use any animal products in other areas of life, such as leather in clothing and shoes. A vegetarian diet is one in which you eat no meat, but you still eat some animal products. There are a few different types of vegetarian diets:

  • Lacto-ovo-vegetarian. The most common vegetarian diet is lacto-ovo, which means eating no meat, fish, or poultry, but including dairy and eggs.
  • Ovo-vegetarian. An ovo-vegetarian eats eggs, but no dairy products.
  • Lacto-vegetarian. A lacto-vegetarian eats dairy products, but not eggs.
  • Pescatarian. Some people do not consider this a vegetarian diet; the classification depends on how you define fish and shellfish. A pescetarian does not eat meat or poultry but does eat fish and shellfish.

It is important to note that to get the health benefits of a vegan or vegetarian diet it is important to limit processed foods, and to eat a variety of vegetables, fruits, whole grains, nuts, seeds, and beans. Simply living on meat-free junk foods will not provide the same health benefits as a consciously healthful vegetarian or vegan diet.

Vegan and Vegetarian Diets and Cancer Prevention

A review of multiple studies that looked at the health outcomes of vegetarians and people who eat meat reported a very important finding: vegetarians have significantly lower rates of cancer. This includes cancers of all types. A smaller, single study found that vegans fare even better. Even after controlling for other factors, like family history of cancer and smoking, the study found that women following a vegan diet had 34 percent lower rates of cancer than women who ate a healthful diet that included meat.

There are many ways in which a vegan or vegetarian diet can be healthier than a diet that includes meat, but reducing the risk of cancer is a big one. One reason that these diets may support cancer prevention is the high amount of fiber. Plant-based diets generally include more fiber and fiber is proven to play a protective role against cancer. Fiber has been shown in multiple studies to protect against several types of cancer.

Another reason that avoiding meat may protect against cancer is related to fat. Animal products tend to have a lot of fat, specifically saturated fat. Eating fat has been shown in research to increase cancer risk. Vegan and vegetarian diets may contain fat, but it is more often unsaturated fat. Saturated, animal fat is the type of fat that is specifically associated with cancer risk.



Finally, the high intake of vegetables in the vegan and vegetarian diets is important for preventing cancer. Eating more vegetables provides more fiber and less saturated fat, but it also includes more nutrients, including those that fight cancer. Several substances in vegetables, like beta-carotene, flavones, and anti-oxidants, have been proven to have anti-cancer properties.

A Healthier Diet for Mesothelioma and Cancer Patients

For all the reasons that vegan and vegetarian diets can reduce cancer risks, these diets are also good for cancer patients. A healthier diet with more plant-based foods, less meat, and fewer animal products promotes overall good health and can help cancer patients feel better, be better able to fight cancer, and to bet better able to tolerate cancer treatments. There are also some specific reasons these diets are useful for cancer patients, as evidenced in studies.

For example, in addition to showing that eating animal fats can increase cancer risk, studies have shown that animal fat in the diet can negatively impact cancer survival rates. If you already have cancer, cutting back on animal fats could boost your survival time and life expectancy.

Studies have found that vegetarians have stronger immune systems than meat eaters. One study found nearly doubled immune cell activity in vegetarians as compared to people who ate meat. A stronger immune system can help cancer patients better fight off cancer cells and tumors. Another study used the blood of cancer patients, some who ate a standard diet and the rest who were vegan, to see which could better suppress the growth of cancer cells in the laboratory. The blood from began patients was eight times better at suppressing cancer cell growth.

Risks of a Vegetarian or Vegan Diet

While there are many great health reasons to follow a vegan or vegetarian diet, there is also a risk that you may lack certain nutrients. It is important to understand the nutrients you need and which foods or supplements will provide them. You may choose to work with a nutritionist to get started if you are concerned about any nutritional deficiencies. Vegetarians and vegans may be at risk for not getting enough:

  • Protein. There are many plant sources of protein, but more thought has to be given to getting adequate amounts as a vegetarian or vegan. Vegetarians can get protein from dairy and eggs, and in both diets, protein can come from beans, legumes, nuts, whole grains, and soy products.
  • Vitamin B12. This vitamin is particularly difficult for vegans to get because it is only found naturally in meat, dairy, and eggs. Supplements or nutritional yeast supplemented with B12 can provide this vitamin.
  • Iron. For many people, meat is the main source of iron. For those who do not eat meat, iron can come from green, leafy vegetables, raisins, seeds, fortified cereals, and supplements.
  • Calcium. Calcium is found in high amounts in dairy, but you can also get this mineral from green vegetables and fortified tofu and soy milk.

If you are fighting mesothelioma or another type of cancer, making healthier lifestyle choices can help you in your battle. A diet rich in vegetables, high in fiber, and low in animal and saturated fats is proven to have many health benefits over a more traditional diet. Not least of these benefits is a greater ability to fight cancer. This kind of dietary change could be just one more weapon in your arsenal for beating back mesothelioma.




Upcoming Events in September

Here is a listing of what's happening in the month of September 2017.



上海去哪儿吃 World Gourmet Shanghai
Date: 15-16-17 September 2017
Time: Full Day
Location: All Pure and Whole restaurants
Promo: Anyone with a passport can come to our shop and dine-in with 50% off. Once you use this promotion, have your server put a stamp in your passport on the Pure & Whole page. 

SH Wine & Dine Festival 河马生活节
Date: 22- 23-24 September 2017
Time: 11:30 - 21:00
Location: Shanghai Expo Park 上海世博公园

Aboro KO7
Date: 23rd September 2017
Time: 12:00-21:00 (doors open at 12:00, first fight starts at 14:00)
Location: Anken Life
Address: 667 Chang Hua Road, 2FL S6-S8 (near AnYuan Road) Jing’an
District, Shanghai // 上海市静安昌化路667号 (近安远路) 2楼 S6-S室



In Store Promotions

Fields Welcome Back Event
Date: 2 September 2017
Time: 11:00 - 17:00 (event time) promotion time is full day
Location: Shanghai Centre
Promotion: Everyone that has visited the Fields Welcome Back event at Shanghai Centre can get 20% off in our restaurant. Simply show the Welcome Back sticker to your server to get this discount. 

PW Brunch Buffet Saturdays
Date: 2 September 2017
Time: 11:00-13:00
Location: Pure and Whole Yanping Lu

PW Brunch Buffet Saturdays
Date: 16 September 2017
Time: 11:00-13:00
Location: Pure and Whole Yanping Lu



How Much Do you Know About Meat? Take the Quiz

Curious about the impact that meat production has on the environment? Take this brief quiz to see how you fare.



The Environmental Working Group is a non-profit organization dedicated to protecting human health and the environment.  Their main mission is to empower people to live healthier lives in a healthier environment. They are a great resource to explore for leading research and education. 

 An amazing organization you should get to know 

An amazing organization you should get to know 


While they are predominantly US-based, you can go through their site to find out things like what's in your tap water…your shampoo…your sunscreen….the cleaners underneath your sink….the pesticides are on your food, and on and on. 

There is a short informative quiz we would like to share with you that tests how much you know about animal production for food and the environmental impact it has. Click this link and take the test. Screenshot your results to Instagram or Facebook tagging #Pureandwhole and we will randomly pick a post and award a 50RMB voucher to use at Pure and Whole. (This is for our Shanghai based folks only as thats where we live!) You can also post to your WeChat moments! 


Eat REAL FOOD, Mostly Plants, Not Too Much


Eat REAL FOOD, Mostly Plants, Not Too Much

As Michael Pollan perfectly puts it in his Netflix special, "  ", Eat real food- that is unprocessed, unrefined foods in their natural state.... Mostly plants - because of the positive impact it has on human health and the health of the environment.... And not too much - Because we tend to eat more than we need to and by controlling what we eat, we stay healthier and thinner. 

Eating a diet rich in plant-based foods does two important things; It has a profound impact on one’s life, creating greater health and wellness, higher levels of energy and increased mental clarity. It’s been widely scientifically documented that a plant-based, whole foods diet reduces the risks of a wide variety of illness and disease- including cancer, heart disease, strokes and diabetes.

Founder Frank Steffen says that the company’s name really shapes everything. “We believe the ideal diet looks like this: Consume pure, plant-based foods in forms as close to their natural state as possible (hence “whole” foods). Eat a variety of vegetables, fruits, raw nuts and seeds, beans and legumes, and whole grains. Avoid heavily processed foods and animal products, and stay away from added salt, refined oils and sugar.” Nearly every dish seeks to incorporate a variety of these ingredients delivering the healthiest dishes possible.

People who participated in Pure and Whole's 90 day and 30 day vegan challenges felt the effects of going plant-based first hand. People reported weight loss, reduction in headaches, clarity of mind and better focus, overall energy improvements with more drive for fitness, and immunity boosts (less colds).

Steffen also comments on one of the core reasons he founded Pure and Whole 6+ years ago- to do something profoundly beneficial to the planet. “More and more people are looking beyond themselves and wanting to do something for the greater good, especially when it comes to the environment, given the challenge we face. Eliminating animal products from your diet is one of the most important moves you can make to positively impact the health of our planet, saving precious resources and cleaning up our environment.”

When we think about threats to the environment, we tend to picture cars and smokestacks, not dinner. But the truth is, our need for food poses one of the biggest dangers to the planet and is one of the largest contributor to the global warming. The livestock industry is among the greatest contributors to global warming, emitting more greenhouse gases than all our cars, trucks, trains and planes combined on a yearly basis.

Steffen sees people moving to a more plant based diet as an important mega-trend that is just beginning. “As more people realize the positive impact how they eat can seriously impact their own health and the health of the planet, the more change will happen”. And Pure and Whole is a pioneer in making this happen.


Upcoming Events In July 2017


Upcoming Events In July 2017


28/29/30 July -  Friday, Saturday & Sunday

Woodstock of Eating [Urban Aesthetic Expo]

Time: Everyday from 16:00 -23:00 

Location: M50 Moganshan Road 50

M50 艺术园区 普陀区莫干山路50号



Facts About Animal Farming and the Environment

This is a guest post written by one of our fans, Gina Bartusch. She did a research project for Pure and Whole on the impact animal farming has on the environment. 

For us, when more people are choosing to eat plant-based meals, we move towards a sustainable way of living on our planet. Are we saying every meal? Not necessarily. But if the world's appetite for meat continues to grow, and as population sizes increase, we will deplete many precious resources in the coming 3-5 decades, if not sooner. So we thank Gina for writing this for us and presenting some important facts to our readers. 



1.) Nearly half of all the water used in the United States goes to raising animals for food (“The Food Revolution” by John Robbins). It takes more than 2,400 gallons of water to produce 1 pound of meat and only 25 gallons to produce one pound of wheat (“Water Inputs in California Food Production” by Marcia Kreith)

2.) To produce a day’s food for one meat-eater takes over 4,000 gallons; for a lacto-ovo vegetarian, only 1200 gallons; for a vegan, only 300 gallons (The Vegetarian Times Complete Cookbook)

3.) Animals raised for food produce approximately 130 times as much excrement as the entire human population and animal farms pollute our waterways more than all other industrial sources combined. Run-offs of animal waste, pesticides, chemicals, fertilizers, hormones and antibiotics are contributing to dead zones in coastal areas, degradation of coral reef and health problems. (The U.S. Environmental Protection Agency).


1.) Raising animals for food (including land used for grazing and land used to grow feed crops) now uses a staggering 30% of the Earth’s land mass. (Livestock‘s Long Shadow: Environmental Issues and Options, a 2006 report published by the United Nations Food and Agriculture Organization)

2.) Seven football fields’ worth of land is bulldozed every minute to create more room for farmed animals and the crops that feed them. (The Smithsonian Institution)

3.) Of all the agricultural land in the U.S., 80% is used to raise animals for food and grow grain to feed them—that’s almost half the total land mass of the lower 48 states (“Major Uses of Land in the United States” by Marlow Vesterby and Kenneth S. Krupa)


1.) In the U.S., 70% of the grain grown is fed to animals on feedlots (“Plants, Genes, and Agriculture” by Jones and Bartlet)

2.) It takes up to 16 pounds of grain to produce just 1 pound of meat. (The Global Benefits of Eating Less Meat by Mark Gold and Jonathon Porritt). Fish on fish farms must be fed 5 pounds of wild-caught fish to produce one pound of farmed fish flesh (“The Food Revolution by John Robbins)

3.) The world’s cattle alone consume a quantity of food equal to the caloric needs of 8.7 billion people—more than the entire human population on Earth (“The Global Benefits of Eating Less Meat” by Mark Gold and Jonathon Porritt)

Climate Change

1.) Animal agriculture is responsible for 18% of the total release of greenhouse gases world-wide (this is more than all the cars, trucks, planes, and ships in the world combined) (Livestock’s Long Shadow: Environmental Issues and Options, a 2006 report published by the United Nations Food and Agriculture Organization)

2.) Livestock account for an estimated 9% of global CO2 (Carbon Dioxide) emissions, estimated 35-40% of global CH4 (Methane) emissions and 65% of NO2 (Nitrous Oxide) emissions (Livestock’s Long Shadow: Environmental Issues and Options, a 2006 report published by the United Nations Food and Agriculture Organization)

3.) By replacing your “regular car” with a Toyota Prius the average person can prevent the emission of about 1 tonne of CO2 into the atmosphere, By replacing an omnivorous diet with a vegan diet the average person can prevent the emission of about 1.5 tonnes of CO2 into the atmosphere. That’s 50% more CO2 saved! (“It’s better to green your diet than your car”, The New Scientist, December 17, 2005.)


Our demand for animal based products is diverting precious resources like land, water and fossil fuels to produce farmed animals instead of feeding the estimated billion + people that are malnourished in the world.

We can all start working on sustainable alternatives or attempt to make sustainable choices as a solution to this problem, but the easiest solution is the elimination of the demand for animal based products. Switching to a plant-based lifestyle is the only long term solution that not only benefits the environment, but also the animals and our health.



A Letter To Our Fans and Friends

A Letter To Our Friends and Fans

As you know, we have just launched a new menu. Many of you have visited us since its introduction and have tried the new dishes and have given us positive feedback. We thank you for that. But for others, not everything has been rosy. You've also given us feedback and we can’t thank you enough. We value all of it and take it seriously. Here is what we are doing with it. 

Change isn’t easy. 

We know that changing the menu means upsetting guests who are used to their favorite dishes. In the past, we only changed a handful of dishes each time and therefore the menu showed continuity.  However, we learned quickly that we may have stepped a bit too far. With our new executive chef Nick Gratton on board, he brings many new ideas to the table, and as such,  enthusiasm likely got the best of us- so much so that we changed 80% of the menu. While we do hope you’ll find new favorites soon, we will bring back some of the tried and true faves. 

More variety.

Many people commented on the reduced selection in this menu. There were two reasons for this. First, we wanted to increase the speed of service, especially during the busy lunch hours, and with some of the previous dishes and drinks, making them from scratch was slowing us down. Secondly, we had a lot of feedback from the previous menu that there were too many choices. So we were trying to respond in kind but perhaps we pared back too far. So starting within a week or so, we will be adding variety to your choices by bringing back dishes via weekly specials and creating new seasonal dishes for you to try as well. 

Vegan Dining.

Our previous menus were nearly entirely vegan and every item had symbols to help you make choices quite easily. Again, we underestimated the impact of this, especially with our vegan guests and we apologize for that inconvenience.  We can always turn nearly any dish vegan by simply requesting the vegan option. We will bring back symbols in our menu to flag this clearly. 

Nutritional Information.

This is available still at our website. Click here to access it. Again, we thought scanning a QR code at each table in the restaurant to get all the info at your fingertips would be easy. But many people miss it in the menu. Point taken. 

We sincerely appreciate all of you who shared your thoughts with us. It’s been said many times, but it truly is the only way we get better and deliver for you. Pure and Whole exists for our healthy community here in Shanghai so ensuring we are doing right by you is our number one priority, and a promise we will always keep. 

Thank you again and we do hope to see you again soon at Pure and Whole. 

Frank, Rich, Gilles and Julie