Not butter, not margarine, something inbetween!

my home-made coconut oil
based 'butter'

In the nutrition world the health benefits and disadvantages of butter and margarine are a very frequently discussed topic.  For a long time, the UK health advice has been to cut down on saturated fat in order to reduce risk of heart disease and other illnesses.  As a result, vegetable-oil based margarines boasting low levels of saturated fat gained in popularity.

More recently, it has been said that margarines are unnatural, contain hydrogenated fats and are actually worse for us than butter. People generally have many other things on their mind than nutrition and seeing this conflicting advice can leave people confused and annoyed.  Consequently, people tend to choose whatever they were brought up on or whatever they think tastes better.

So what's my view?

Neither is natural! 

Butter: Obviously being vegan, I don't eat butter but it's something many people were raised on and view as natural and healthier than margarine.  Cultural and familial traditions can sometimes have a strong influence on what we see as normal to eat, but there is nothing natural about consuming milk from another species and other than domesticated animals, no other animal does it.  In my blog: http://samanthathesanevegan.blogspot.co.uk/2016/08/go-dairy-free-with-me.html I've literally scratched the surface of how unethical the dairy industry is (and that includes organic farming).  The ethical concerns are enough of a reason not to consume it but I truly believe it's a contributor to many health issues also.

Most dairy comes from pregnant cows and therefore contains high levels of bovine hormones which people end up ingesting.  Some nutritionists recommend high fat dairy products, as they have a lower GI (a more slow-releasing affect on blood sugar) than skimmed milk products that have a higher carbohydrate content.  The issue I see with this being promoted as healthy advice is that steroid hormones and toxins are lipophilic (fat-soluble) and so the higher fat dairy products can contain higher levels.

Margarine
I've repeatedly read in nutrition books that margarine contains hydrogenated fats because this is what must be done to in order for liquid oils to become solid.  Hydrogenated oils are believed to be worse for one's health than saturated fats and unrecognisable by the human body.  Whilst I don't dispute this, I have yet to find a margarine in the UK that actually contains hydrogenated fats.  The liquid vegetable oils are usually blended with a solid saturated fat such as palm oil using a process called interesterification and emulsifying agents, fortified vitamins and water are added.  I don't think margarine is necessarily as poisonous as some people make out but it is still a highly processed food and a possible contributor to the imbalance of omega 3/omega 6 oils that leads to inflammation and disease.  Also, because of its added water content, it also doesn't work well in some baked goods.

creaming the 'butter' and sugar
together, the old school 
baking method!

So what's the solution?

Something in between! Home-made dairy-free butter! 

This recipe I found on the website www.veganbaking.net and it took
me a little while to get around to making it but the results were good.  It uses a couple of not so common ingredients but it was quite simple to make and as I'm starting a vegan bakery business it might be a good thing for me to get in the habit of making.  Sometimes certain oils or fats work well in bakery.  I use coconut oil or liquid oils high in monounsaturates to avoid high levels of inflammatory omega 6 fats.  But for some things like pastry and buttercream and if you want something to spread on your toast, oils will not work and so a coconut-oil based butter provides a great solution.

The finished product 

It basically involved curdling some soya milk, adding a few emulsifying ingredients (nothing dodgy) and blending a small amount of liquid oil (I used sunflower frying oil which is high in monounsaturates) with coconut oil and then freezing it for a little while.

There are soya-free versions available also for those who avoid soya.

Here's the link to the recipe: http://www.veganbaking.net/recipes/fats/vegan-butters/vegan-butter

My first experiment was with a vegan almond and berry muffin recipe I made.  Came out very well, with a lovely fluffy texture and I'll definitely be trying it again. :) I'm well aware that not everyone will have the time or motivation to make this.

 Perhaps I have another business idea, haha.........

lovely soft texture. mmmmm

Sugar Sugar......Oh, Maple syrup.....

Haha, I shouldn't sing 'honey honey' cos that's not vegan but erm, anyway!

Sugar is quite a 'hot' topic right now with newspaper and magazine articles constantly informing us about the link between sugar, ill health and obesity.  Other articles warn us about the shocking levels of sugar in speciality coffees and hot chocolates found in popular coffee chains and hidden sugars found in processed foods and items that we consider savoury.

Sugar takes many forms.  It's found naturally in fruits and some vegetables, there's cane and beet sugar, brown and white sugar, coconut sugar, molasses, golden syrup, maple syrup, date syrup, agave syrup and several kinds of honey.  In terms of sweeteners there's more natural ones such as xylitol and stevia and artificial kinds including aspartame, acesulfame K and sucralose.  Many people enjoy the taste of sweet foods and are going to want to eat them one way or another but with so much choice and so many marketing claims, people can be left completely confused about what to do.

many people are embracing
the sugar free
lifestyle.....

There was recently a programme called 'The truth about sugar' which attempted to clarify things and I quite enjoyed it.  I liked that it emphasised that the amounts of minerals in certain sugars that claim health benefits are negligible and unlikely to make a notable difference to one's health.  Taste preferences are often a better reason for choosing between kinds of sugar or sweetener.  It also demonstrated our body's need for carbohydrate as fuel through an experiment where one group were put on a zero sugar diet and another ate a normal diet.  Performance of the task was significantly adversely affected in the zero sugar diet group and the participants were affected mentally as well as physically.  Of course, this doesn't mean we need to consume sweets, chocolates and lucozade in order to function but we do need to consume carbohydrate in some form in order for our cells to produce enough glucose.

Sugar vs Fat

but at the same time it doesn't look like the British
public are departing from sugar
any time soon!

Many dieters were raised to believe that fat was 'the enemy' and we should have as little as possible in order to be a healthy weight and be healthy.  In recent years it's been emphasised that it's an essential part of the diet (which it certainly is!) and sugar is the real enemy.  Does this mean we should all eliminate sugar and just eat as much fat as we like? NO! 

Not all fats are equal. There are omega 3 fats (oily fish, algae supplements, flax and chia seeds and their oils) and omega 6 (nuts and seeds, many cooking oils, non-organic meat).  Omega 3s are often viewed as the goodies whilst omega 6's are the baddies but they're both essential.  It's just that we often consume far too much omega 6 in proportion to omega 3 and this contributes to inflammation in the body.  Monounsaturated fats (olives and olive oil, nuts, avocados, rapeseed oil) also have health benefits including supporting the heart.  Saturated fats are also often viewed as baddies but there are different kinds and small amounts of good quality saturated fat can be beneficial.  I consume moderate amounts of coconut oil and dark chocolate which are high in saturated fat, it's not necessary to eliminate it from the diet. Cholesterol being too low is as much of a problem as it being too high.  It's another situation where it's all about balance.

Fats are essential for brain function, cell communication, protection of our organs, skin health, for certain vitamins (A,D,E and K) and antioxidants to be utilised correctly and for hormonal health.  We wouldn't get very far without fat! That being said there are some fats that we should minimise as much as possible.  Deep frying food creates harmful free-radicals that damage our cells.  Most margarines do not contain trans fats in the UK but they do contain fats that have been chemically altered.  Pastry might be delicious but is often made with palm oil (an unhealthy and sometimes unethical fat) and chemically altered fats.

So what about sugar? It's been demonstrated that our cells need glucose in order to function but our body can make glucose from healthy complex carbohydrate sources such as oats, brown rice, quinoa, beans, lentils, fruits, root vegetables such as sweet potatoes and beetroots.  With the exception of diabetics having hypoglycaemic attacks and athletes doing certain high-intensity exercises we have no biological need for fast-releasing sugars. People (me included!) generally eat sweet foods because they enjoy them or because of cravings, it's just human nature.

White sugar is completely devoid of nutrients and B-vitamins are used up in its metabolism, meaning it's not only empty calories, it also depletes the body of valuable nutrients. So is the answer to eat 'healthy' sugars such as raw honey, unrefined cane sugar, molasses or coconut sugar? Hmmmm. The most nutrient-rich sugar is probably molasses but most sugars really don't provide significant quantities of nutrients to be a useful part of the diet.  Sugars vary in glycaemic index (the speed at which they raise blood sugar) and this can be another factor to consider.  But always remember that a surplus of calories from any macronutrient (carbohydrate, fat or protein) will get converted to fat in the body.  Moderation and having a healthy lifestyle overall are the important thing. See my old blog: http://samanthathesanevegan.blogspot.co.uk/2014/07/you-can-have-your-cake-and-eat-it-under.html for more on this. 

A cake I made for one of my
boss's leaving dos

Me & sugar! 
Some might find it strange that I qualified as a nutritional therapist and I'm starting a baked goods business. So what's the deal with me and sugar? I used to have a really bad sweet tooth when I was younger, was really not a fan of savoury food and ate sugar sandwiches! Although I've come a long way since then, I still adore baked goods and I don't believe in deprivation. The trouble is, mass-produced cakes found in supermarkets are usually excessively high in sugar, high in saturated fats, omega 6 fats or fats that have been chemically altered, artificial flavourings, colours and preservatives. I think cakes and baked goods can be made healthier by using good quality, natural and organic ingredients and using sugar in moderation and that's my passion. This doesn't mean that my baked goods won't make you put on weight if you eat too many of them, but you'll still be being kinder to your body.

What sugars do I use?

need to get one of these!

I do still enjoy sweet tastes but I very rarely drink sugary drinks such as Coke or Fanta as they're pretty abysmal for one's health. Redbull and energy drinks are even worse, containing large amounts of caffeine as well as sugar. I do drink mainly green tea and water with lemon at home but sometimes out and about I fancy a cold drink other than sugar and I'll have things like vitamin water which contain small amounts of sugar and some stevia and I am still partial to the occasional Diet Coke, I'm well aware it's not healthy! I have about one coffee, hot chocolate or mocha at home per day and that I'll sweeten with a teaspoon of xylitol, a low GI natural sweetener derived from fruits.

In baking it depends on the recipe. I often use coconut sugar in recipes that conventionally use brown sugar, as it has a similar taste but a lower glycaemic index.  I use molasses (as well as coconut sugar) in my gingerbread as it's a traditional ingredient and it is high in minerals such as iron.  I also like to use spices that improve insulin sensitivity and have other beneficial properties (cinnamon and ginger) For cakes that would traditionally use white sugar I just use normal golden caster sugar, as coconut sugar and molasses have quite a strong taste.  I'm aware that it's not nutritious but I want my cakes to still be cakes and I think sometimes using 'healthier' sugars can get people into a false sense of security and make people think they can have as much as they want.  The 'sugar is evil poison' mentality really isn't helpful, it just creates a deprivation/binge/guilt cycle.  So what's the answer? I'll say it like I've said before.........

MODERATION!!!!!! :)

it's worth it :-P

Is eating healthily expensive?

My blog post: http://samanthathesanevegan.blogspot.co.uk
/2014/08/my-3-per-day-challenge-how-i-managed-to_10.html
on my challenge of eating for £21 for one week is my most read by far with almost double the views of my 2nd most popular one.  It just goes to show how many people are struggling with money these days and keen to hear sound advice on how to eat well on a budget.  I demonstrated that many healthy foods are affordable and versatile and that it's possible to still eat relatively well on a low budget.

So what's the problem?

The diet I ate on that week would not be considered ideal by many health professionals and maybe it's not.  We're told to eat a minimum of 5 portions of fruit and vegetables per day, to eat a wide variety (or rainbow!) of fruit and vegetables, preferably fresh and preferably organic. Whilst I agree that doing this would most certainly be beneficial for many people, it's unrealistic, expensive and not really feasible for the vast majority of people.  When I worked in libraries I would often pick up cookbooks and be really excited about the things you can do with healthy food, making it enjoyable and not something you reluctantly force yourself to eat (partly why I chose to do the nutrition diploma!) But how does the food I actually eat compare with the stuff you see in those cookbooks? hmmmmm.  Have a look at my blog: if you want a sneaky peek at all my unhealthy habits! http://samanthathesanevegan.blogspot.co.uk/2014/06/a-good-look-at-girl-in-mirror-little.html

I'm sure there are cases where people could eat better with a bit more dedication, motivation and better money management (this is where nutritional therapists come in!).

Sometimes people spend a lot of money on alcohol, coffee-shops and cafes and could potentially afford to eat more healthily on their budget. Have I fallen into that category before? TOTALLY! In my last job I would spend quite a significant chunk of my wages on lunch and just getting snacks on the way home.  I was unhappy in my job, low on motivation and eating a nice (sometimes indulgent) lunch that I didn't have to prepare in a cosy coffee shop or cafe really helped me to get through the day and I thought it was worth the extra money.  I can certainly understand people not wanting to bring lunch in with them every day.  In central London there are many healthier lunch choices with places like Pret a Manger and Marks & Spencer doing some quite good options.  The sad thing is, not all of us work close to healthy outlets. McDonalds, greasy-spoon cafes and chicken shops are cheaper and ubiquitous and a lot of people will opt for this. I understand why people do it but it doesn't change the fact that it's a problem.

The kind of lunch I'd probably eat if I worked in
 central London. More expensive than a Maccy D's
 and rightfully so!

What if you can't afford to eat out at all? In my little experiment,  I managed to feed myself 3 meals per day for one week for £21, which is less than what I'd spend on just lunch in 5 working days. I was even buying mostly organic.  But what are the limitations of this?

Family size
As a single person, I'm just buying food for myself.  I can understand it's much harder for those with children, not only financially but when you have to account for their likes and dislikes.  Children can be extremely picky and a lot of the time finding something that a) your child will eat and b) you can afford, is your first priority and you don't always end up with the most nutritious options.  I've been told I was a nightmare when I was little, (sorry mum!) Home-made lentil soups and chicken nuggets are both cheap foods but I know which one I would have chosen as a child! If you're seriously strapped for cash and doing the best you can as a parent, try not to compare yourself with others and feel guilty.

Time! 
When I wrote the blog about eating well on a budget I was working almost full time and studying for my nutrition diploma (which was almost as much work as a degree.) The recipes I made weren't especially complicated but it was still difficult finding the time to cook when I had studying and assignments to do as well as my job.  This is another instance where those with children can be affected also.  Children demand a lot of our attention and sometimes it can be difficult to always cook from scratch.

Living situation
Many people are living in flat-shares or living with their parents well into adulthood and in over-crowded or cramped conditions.  A lot of the time we won't have a lot of storage space for food and have to take it in turns to use the kitchen.  It's not always a case of not being bothered to cook.

Lack of cooking skills 

This is also an issue for many people and they might feel ashamed to admit it but it's so common.  I learned to bake from a very young age and always loved it but my parents eat mostly traditional British 'meat and 2 veg' kind of food and I always knew I wanted to be vegetarian.  Because of this, when I went to university I didn't have the faintest clue how to prepare fresh vegetables and make proper meals and so I often relied on convenience foods.  Since then I've taught myself how to cook from scratch and I enjoy it but there are times when I'm so busy or there are other things on my mind and I would love not to have to prepare a meal. Shock, horror, not even nutritional therapists have endless motivation!

So in a nutshell:.....

Many of us are not just money poor, we're time and space poor!  So what's the solution? There are sadly some people in serious financial difficulty who are reliant on food banks or who have to choose between eating and paying their gas bills.  In this situation, understandably, nutrition is probably not the first thing on your mind and all you can do is the best you can and keep believing that better times are around the corner.  For those who do have some disposable income and spend at least £3 per day on lunch or coffee, it's worth bearing in mind that there are ways to get around this if you truly want to.  You don't have to try to be some kind of perfect domestic goddess or 'Deliciously Ella'!  If you're happy to try to make a change and cook yourself some affordable but healthy meals like in my previous blog on eating on a budget, that's wonderful.  But if you're not quite there yet, don't be hard on yourself & do the best you can.

We all deserve a chance to enjoy good health!

When the black dog strikes again....

really like this picture!

Since leaving my job and having more of a flexible, free lifestyle I've had more opportunity to pay attention to my emotional state and how to manage my feelings.  

From late autumn last year I was quite depressed about the redundancy period being prolonged for longer and longer, I was desperate to leave and couldn't see the light at the end of the tunnel.  I went back on medication for a little while and early this year I could see my mood improving slowly but surely (going on holiday to Brazil in February helped with that!) and left my job at the end of March.

At first my mood was positive but I was extremely tired and sleepy but after a month or so I had boundless energy, slept only 4 hours or so, was full of ideas (hence the blogging mania!) and excitement and felt like every day was Christmas.  I was advised to take the medication for at least 6 months but stopped taking it around May because I didn't feel I needed it. Therapy has helped me notice patterns in my mood, and last year my experience was similar.  I went to my GP and said that I felt on top of the world but that I'd not been 2 years without a depressive episode and no matter how good I feel, there always seems to be something that drives me back into depression. And I was right! I don't want to go into everything that's happened recently but the EU referendum result and running out of money were two main things that really had a negative impact on me.

When I have an episode of hypomania I have what seems like endless energy and motivation and I can feel in a total state of bliss.  The downside to hypomania is, the heightened state means that any emotions whether they're positive or negative are stronger (in a depressive episode I'm too apathetic to feel anything, I just feel empty).   For instance, when I went on the Brexit protest march to Parliament, I felt amazing being united with people who felt the same as me and it was such a great atmosphere and there were moments where I felt euphoric.  But at the same time, I would look around me and see all the homeless people and desperation and feel pure rage (It's quite unsettling feeling euphoria and rage within the same day!) My ability to cope with stress is getting better as I get older but  when too many things that upset or anger me happen, I reach a threshold and end up sinking into depression again.

Can you stop depression in its tracks?

I'm putting this to the test right now! My popular blog: http://samanthathesanevegan.blogspot.co.uk/2015/03/5-things-to-do-when-black-dog-strikes.html I wrote last year was written with this aim and yet I had another depressive episode later that year.  The trouble was, I was in denial that I was depressed and I waited too long to address it before seeking help. I didn't feel quite as bad as how I felt in 2014 but I was still pretty bad and ended up binge-eating and not doing any exercise.  As I've talked about in my blog that I wrote for Time to Change http://www.time-to-change.org.uk/blog/when-people-judge-me-it-can-make-my-depression-worse we're often bombarded with 'inspirational' messages that tell us we can achieve anything we want if only we think positively, as if it were that easy.  Such messages make it seem like depression is a choice to be lazy, apathetic or pessimistic and this is why it can be hard to admit you have it. Awareness is being raised and slowly attitudes are changing.

So do my 5 steps work?  Let's see

Step 1: Recognise the signs early and intervene as early as possible.

So firstly, I did recognise the warning signs that a depressive episode was about to occur and made an appointment with my GP.  I said that I was worried about sinking back into depression because of my life situation so I said that I wanted to go on medication again.  But after not very long I noticed it negatively affecting my energy levels and questioned whether it was worth it (fatigue is one of many possible side effects of medication).  Being in the process of starting my own business, a franchisee of another business and doing personal training at the gym, I cannot afford to have low energy levels! I think because I've always had recurring depressive episodes throughout the course of my life it's like I feel one is due and I can't grasp the concept that I'm not actually depressed. But there's a difference being in a depressive episode and just being a bit pissed off and frustrated! (and it's the latter right now!) There's nothing wrong with being on medication if it helps you but I felt it wasn't really necessary for me at this time. 

Step 2: Keep a balance between working too much and too little.  

This has been difficult for me to judge lately.  Whenever you decide to work as a freelancer, there are certainly a great number of advantages as I've mentioned in my blog: http://samanthathesanevegan.blogspot.co.uk/2016/06/

whats-wrong-with-not-wanting-to-work.html.  The downside is, in the beginning there is an awful lot of paperwork and when you're first starting, it feels like you're putting in hours and hours of time  and effort and getting little to no money in return and it's very stressful.  But it's true that worthwhile things don't come easily and I'm determined to carry on! This is my personal decision and if others want to decide it's not worth it or prefer or need the security of a regular pay cheque that's fine of course.  My passion for nutrition, food and health keeps me going through all the difficulty!

Step 3: Seek out sources of comfort

Although I have a never-ending 'to-do' list, I'm having life-coaching, and this has been really good for helping me get a balance of things that need to be done urgently and what can be left for later, so that there is still room for the things I enjoy in my life.  I've been getting back into baking, I've been skating in the park, made positive playlists for different moods, created a board on Pinterest and I've bought myself quite a few second hand DVDs so I can watch an episode of something after a long day.  I also find blogging to be a source of comfort, as a lot of the time when I feel negative it's because I have pent-up feelings, and it's a kind of release.

Step 4: Let go of guilt 

Ross was allowed to be frustrated!

When I wrote that blog last year I was mainly talking about the kind of guilt you feel about having 'first world problems' and that you're not allowed to be upset because there are others worse off.  We can often have this drilled into us and of course when we hear about famine, war and terrorism our problems pale in comparison.  But is that really relevant when it comes to your own sense of wellbeing? 

It might sound a bit harsh but before the media, we wouldn't have been aware of problems in the world that have nothing to do with us.  Of course I give money to non-profit organisations where I can and sign lots of campaigns about things I feel strongly about.  It's a sign you have a good heart if you always feel like you want to help those less fortunate but it doesn't mean that your problems are insignificant.

I'm very grateful that at this time of transition into freelancing where I'm short of money I have a roof over my head and I've not gone hungry thanks to my parents. I'm well aware that there are homeless people, people stuck in jobs they hate without the option to leave, people whose parents are dead and people who don't get on with their parents at all.  But do I still hate the fact that I live with my parents at the age of 32 and don't have my own space? YES! The fact that most people have a very low standard of living whilst a small minority live in pure luxury is unjust but it shouldn't be regarded as something we have to settle for.  The answer is to do what you can to change your situation if you're unhappy with it and that's what I'm in the process of doing! 

For more on letting go of guilt see my blog:
http://samanthathesanevegan.blogspot.co.uk/2016/05/more-guilty-nutritional-therapy.html

Step 5: Read Sane New World! 

I really like Ruby Wax because she's so down to earth and she has a similar sense of humour to me.  The funny thing is, I got out her recent book which is about mindfulness (paying attention and being present) but my concentration is too bad for me to read it! Ha ha!  Oh well, I'm going to take it step by step and not give myself a deadline to finish it.

I don't know whether my depression has gone for good, but it appears to be at bay right now. Like cancer or other illnesses, we never know whether they're going to recur, and what works for one person won't work for another.  If people find something that works for them, great! & for those with (seemingly) resistant depression, new treatments are being pioneered all the time, so there is hope, even if you can't see it. There are so many different methods, no one is necessarily right or wrong and when it comes to ways of treating depression:...........

Red Red Wine! :)

Given that my last post was about excluding something from the diet I thought I'd do a post about something that many people really enjoy and that can be celebrated. A few people with nutrition qualifications might be very strict and there are lots of raw vegans out there but I do absolutely adore alcohol and I can't pretend otherwise!  

Red wine is one of many alcoholic drinks I really like. Like anything, it's possible to enjoy it as part of a healthy diet if you're able to get the balance right.

Good or bad for you?

Messages about alcohol can be quite confusing, there's no black and white answer.  It is generally well accepted that excessive alcohol consumption can be incredibly damaging to one's health and no one (except those in denial!) would really argue with that.  Conversely it is often said that small amounts of alcohol can be beneficial for the heart and that teetotallers die younger.  

vraiment?

I've mentioned before about the blue zones (certain areas in the world where there are a higher percentage of centenarians) and their habits that are responsible for their longevity have been studied extensively.  I can remember in one of my first lectures on my nutrition course where we learned about the 9 factors in these people's lives.  When the speaker said that red wine was one of them I can remember practically the whole lecture auditorium cheered! 

Many people might have heard of the French Paradox.  In the UK, the health advice is generally to cut down on saturated fat in order to maintain a healthy heart but the French eat a diet high in saturated fat with lots of butter, cheese and meat yet have a lower rate of heart disease and obesity, attributed to their consumption of red wine. Sounds convenient doesn't it! (not to vegans like me obviously) but the idea of consuming rich, calorific foods and wine and remaining healthier is something a lot of people would dream of.

I've not looked into this in detail but I do truly believe that stress is a bigger factor in disease than nutrition and some experts believe that a more laid back attitude is the real explanation for the difference in disease prevalence. In fact only 3 out of the 9 habits of people living in the blue zones were diet related.  This is not to say diet isn't important, it's crucial but the importance of the right lifestyle can't be overlooked.  See my blog: http://samanthathesanevegan.blogspot.co.uk/2016/06/no-such-thing-as-laziness.html for more on the lifestyle I'm referring to! 

What's special about Red Red Wine? :)

Different kinds of alcohol have different properties.  The beneficial properties of red wine are mainly attributed to an antioxidant of the polyphenol class called resveratrol.  This compound is associated with many health benefits including reducing heart disease, anti-ageing and lower cancer risk.  It's also a phytoestrogen (a plant oestrogen) and may be beneficial for helping some female hormonal health issues (currently there is not enough scientific evidence to support this).

Does that mean that we should drink as much as we want and that people who don't drink are missing out on these benefits? No! (Dammit)

Red wine is only good for you in moderation and excessive amounts of alcohol of any kind increase your risk of cancer, lower your immunity, deplete the body of essential nutrients, are harmful to the liver and digestive system and impair bone health.  Red wine also contains a toxic kind of alcohol called methanol as well as the usual ethanol, which is why it gives some people really bad hangovers! There's nothing that's completely beneficial! 

So what's the real deal? We should consume it in moderation to gain the benefits without being too adversely affected by its negative effects.

But what is moderation? 

Yeah, that's realistic! ooh I can have half a

cocktail! sorry I can't stop laughing!

There are some general guidelines but I think it's another thing that's not black and white.  Some people choose not to drink alcohol for personal, health or religious reasons and of course that's fine. Resveratrol is found in foods including peanuts, pistachios, grapes (duh), berries, cocoa and dark chocolate. It can also be supplemented and so no one has to miss out on its benefits due to dietary restrictions.

The general guidelines are to have no more than 3 units per day for women and no more than 4 per day for men. Hmmmm.

Do you think that when I meet up with my friends we have one glass of wine each and then we buy rounds of green tea and sparkling water with a slice of lemon? Er, nope. I don't drink a lot generally but sometimes on weekends and special occasions I like to get a bit merry and I don't see that as a crime ;).

Get the balance right!

must keep informed
about environmental
conservation

If you have healthy habits (drinking sufficient water, ensuring you don't drink on an empty stomach) and don't have an addiction you can afford to indulge a bit sometimes.  Regularly eating nutritious foods high in B-vitamins, Zinc, Selenium, antioxidants, protein and fibre helps to keep your liver healthy. The trouble is, a lot of people think the amount they drink is normal (when it's not!) and are in denial that they have a problem.  If you feel like you 'must' have alcohol to get through the day or find yourself spiralling out of control it's advisable to get support.  Some people are more genetically predisposed to addictions than others and it shouldn't be shameful to ask for help.  If you drink too much because you are stressed or depressed my blogs: http://samanthathesanevegan.blogspot.co.uk/2015/03/5-things-to-do-when-black-dog-strikes.html &

http://samanthathesanevegan.blogspot.co.uk/2015_05_01_archive.html might be helpful in directing you on where to get help for this.

I am health conscious and I tend to judge what's an appropriate amount to drink by how I feel.  I have gotten it wrong in the past. I've only had one hangover in my life (do not trust those 2 for a fiver bottles of wine from corner shops!) and I've thrown up because of drinking too much less than 10 times in my life (not bad for a 32 year old I think!) I allow myself to get a bit jolly but not to the stage where I lose complete control and become disorientated.  The fact that more than 99% of the time I wake up feeling fine after drinking and have very few symptoms of ill-health demonstrates I'm not drinking at a level where it negatively impacts my health.

It's always good to keep an eye out for any changes in health that suggest something might be wrong (fatigue, weight gain, breast lumps, infertility, hormonal issues, headaches, digestive problems) that could potentially be related to excess alcohol consumption.  But if you view red wine as something you enjoy and you're happy to have it in a quantity that's not harmful to your health, go ahead without guilt!

Cheers!

Go dairy free with style!!!!! :)

The dairy industry is a very serious matter

More and more people are cutting down on or cutting out dairy these days and choosing alternatives for health and/or ethical reasons. There are some who might be sceptical, believe dairy is necessary for bone health or see this as some kind of strange fad. I've often felt this way about gluten and I understand that it's annoying to see something you were brought up on and have an attachment to being demonised.  

The sad, inescapable truth is that the dairy industry is incredibly unethical (possibly more so than the meat industry) and the detrimental effect it has on many people's health is impossible to ignore. 

hmmmmm

Eating dairy products doesn't make a person malicious or ill-intentioned.  Many of us are raised to think that it's normal and essential for health. It's present in a lot of comfort foods like milk chocolate, desserts, cakes, cookies, ice-cream and pizza and so the idea of not consuming it can seem a bit overwhelming.  I've been predominantly vegan a very long time but I've mentioned before that in depressive episodes I've reverted to eating non-vegan comfort foods (low serotonin levels can cause strong cravings) and so I can understand it's not easy for everyone. 

The cruelty involved is less obvious than that of the meat industry. I was always uncomfortable with eating meat but I can remember thinking 'you don't have to kill cows to get milk, so that's fine'. I actually discovered about the dairy industry by accident when reading a book about vegetarianism when I was 16 and it all just clicked.  Just like humans, cows are mammals who produce milk to feed their offspring.  This means in order to produce milk they must be undergo an exhausting cycle of pregnancy and lactation.  The calves are always cruelly taken away from their mothers so that we can use their milk (this goes for organic farming also).  If the calf is male it is killed immediately or used as veal, if it's female it will become a dairy cow.  Cows naturally live until around 20-25 but they are slaughtered  at around 4 or 5 when they're exhausted after a few pregnancies and used in cheap meat products like pies, economy mince and pasties. Lovely! 

Advertisements often show 'happy cows' grazing on green pastures and animal products are often labelled with stickers boasting about their supposedly very high welfare standards. The media can be very clever at telling us what we want to hear so that we can feel comfortable with what we're purchasing.

A lot of the health messages thrown at us 'butter is natural!' 'saturated fat is good for you!' also have a similar effect.  Newspapers and magazines will often cite scientific research studies that supposedly 'prove' that dairy or any animal products are good for us but it's usually the case that they were funded by the dairy industry.  One could say that the studies posted in vegan and animal rights magazines are also biased but who do you think has an ulterior motive, somebody trying to help animals or somebody trying to sell you something?

But the great news is........... 

These cakes are vegan! From the amazing Hannah Banana Bakery

There are so many delicious alternatives! There is literally nothing that can't be made vegan.  There are endless recipe blogs online and there are many alternatives to all dairy products from ice-cream to cheese.  Organic and health food shops are amazing but many mainstream supermarkets like Tesco and Sainsbury's sell a great range of dairy-free milks, yoghurts and ice-creams.  I personally really like dark chocolate and there are a lot of good dairy-free types but those who have a bit more of a sweet tooth can still find great alternatives.

vegan alternatives to bounty, 

mars, milky way 

and snickers

A lot of people find cheese challenging to give up but the alternatives are getting much better.  I was quite seriously intolerant to dairy products as child and although I built up a tolerance to it after a while and consumed it in the form of desserts, chocolate and baked goods, I've only actually ever had cheese on pizza and never found it appealing. There are, however, people who used to really like cheese and from cultures where cheese is extremely popular who have still given it up.  Check out this amazing Italian lady's Etsy shop with her home-made vegan cheeses! 

https://www.etsy.com/uk/shop/JarMeUp?ref=shop

_sugg#reviews 

Vegusto https://www.vegusto.co.uk/ and Violife (available in Holland and Barratt and some larger supermarkets) are popular brands of dairy-free cheese. Going to vegan festivals like Vegfest (next in London 22nd and 23rd October this year!) http://london.vegfest.co.uk/ can be great as you can often sample many different products at once.  

Great alternative to milk chocolate! 

It can take a bit of time to find the brands you like.  There are some people who have made the transition to veganism or cut out dairy products overnight.  On the other hand, despite dairy never being a staple of the diet for me and reading about how bad it was at age 16, I've still consumed it in small amounts as recently as the beginning of this year due to stress, depression and inconvenience when going on holiday.  But no more! It's more difficult for some people than others but it's getting easier all the time and any reduction makes a difference. 

Now for the nutrition bit! 

don't forget vitamin B12! lol

All the nutrients found in cows, goat's or sheep's milk can be found elsewhere but it's worth bearing in mind that some products might be a taste or texture substitute but might differ in terms of nutritional content (vegan cheeses, for example are not always a source of protein or calcium).  

With regards to calcium, the easiest thing to do is choose calcium-fortified versions of milk and yoghurt alternatives but almonds, sesame seeds, chia seeds, apricots, figs, green leafy vegetables and tofu (hey, it's not bad, really!) http://samanthathesanevegan.blogspot.co.uk/2014/06/tofu-acquired-texture.html are also good sources. Remember that consuming adequate calcium is just one of many things necessary to ensure good bone health!

The main source of vitamin D is sunlight.  Whilst it is sunny, it's good to have around 15 minutes sun exposure on your skin before adding sunblock.  Obviously we can't control the weather and if your skin is especially sensitive or if you prefer to cover up your skin due to religious beliefs or modesty, this is not a feasible option.  Fortunately, vegan vitamin D supplements are now available and you can get your levels tested by your GP to see whether you're getting enough. 

A lot of dairy alternatives and other foods are fortified with vitamin B12 but taking a supplement is a good idea to ensure you're getting enough.  If, like me, you choose mostly organic foods, they won't be fortified with vitamin B12. It's so important and it's also one of the vitamins routinely tested by GPs.

When choosing milk alternatives, soya is the only type that closely resembles cow's milk in terms of protein.  If you drink almond, coconut, oat or rice milk in the place of cow's milk you might just need to eat a bit more protein in other forms (beans, lentils, chickpeas, peanuts, nuts, seeds, quinoa, protein powders mixed into smoothies) to compensate.

this is amazingly creamy!
vanilla coconut
milk yoghurt

Probiotics can be found in soya and coconut milk yoghurt, a drink called kombucha (found in some health food shops) and probiotic supplements.  Remember that eating a diet rich in natural foods and refraining from consuming too much sugar, alcohol and junk food and avoiding taking antibiotics unnecessarily can help to keep your gut healthy.

The Vegan Society https://www.vegansociety.com

/resources/nutrition-and-health/vitamins-minerals-and-nutrients/calcium  and Viva! http://www.vivahealth.org.uk/ have lots of factsheets on nutrition and I'm happy to answer any questions. Dairy cows deserve to relax and have a break! 

Dairy-free 'Snickers' Protein Shake!

not an appropriate sports nutrition snack!

I used to like Snickers bars when I was younger but obviously they contain dairy which I don't consume any more and needless to say they're not very healthy!

I can remember when they used to be called 'Marathon' (really showing my age, aren't I?). I wonder whether they changed the name because it was misleading people into thinking they are an appropriate sports nutrition snack for running a marathon, when they're really not great!  Some types of high-intensity exercise require that we have some fast-releasing sugar but there are better ways to achieve this than snickers bars!

I've been doing fairly high intensity exercise with my personal training at the gym. I'm mainly trying to lose fat at the moment but it's important that I have sufficient protein to allow my muscles to recover after a hard workout.  So I came up with a smoothie idea that contains 30+grams of protein, 1 of your 5 a day, healthy carbohydrates, anti-inflammatory omega 3 fats, magnesium, potassium and antioxidants, all of which are important for exercise performance and recovery. Oh and that tastes very nice also!

Ingredients:

this vanilla soya milk
is tha shiznit, get it delivered
from Abel and Cole!

• 250ml Soya, Almond or Coconut milk (not the cooking kind). Choose whichever is appropriate for you depending on taste preferences and/or allergies but be aware that almond and coconut milk alternatives are lower in protein than soya milk.  It's a good idea to choose varieties fortified with calcium and with around 4- 5g sugar per 100ml which is what you'd get in cow's milk. I made it with unsweetened almond milk once and it tasted a bit bitter.
• One dessertspoon (around 10ml) Flax oil (do keep it in the fridge to preserve it!) Great source of essential omega 3 fats
• 20g peanut butter. Great source of protein, B vitamins and vitamin E and gives that 'snickers' taste!
• 15g cocoa powder.  Good source of iron and magnesium (you can use raw cacao if you can afford it, even higher in antioxidants!)
• 1 banana. A source of vitamin B6, potassium, carbohydrates and fibre
• 25g pea protein. Affordable, hypoallergenic and versatile source of protein that doesn't have much of a strong taste or texture in this smoothie

Simply blend all ingredients together in a food processor or smoothie maker. I like to add the liquid ingredients first, then the banana and then the powdered stuff but it doesn't really matter!

This nourishing shake is to be enjoyed guilt-free!

much more likely to be helpful
in marathon running than
a snickers bar!

Your 5 a day. 3 reasons why people (including me) struggle to get enough

For several years we have been bombarded with the message that in order to maintain good health and obtain adequate quantities of vitamins, minerals and fibre, we should be consuming a minimum of 5 portions of fruit and vegetables per day.  Statistics have shown it's a very small minority of people who actually achieve this. It's all very well instructing people to do something but without finding out the barriers people have towards doing something and how they can be overcome, no progress can be made.

So what are people's barriers to consuming more fresh vegetables and fruits? Firstly........

Taste preferences!

Many people dislike fruit and/or vegetables in general or have particular ones they can't stand. Sometimes it can be unwillingness to be adventurous and try new things or traumatic memories of being forced to eat certain vegetables as a child (I still can't eat peas without gagging!)

As a child I was an absolute fuss-pot (what my mum used to call me, I was a real nightmare when it came to food!) I refused practically all fruit and vegetables and my mum had to find the most sneaky ways of getting them into my diet.  I had a real sweet tooth, was mad about cake and used to eat sugar sandwiches! By the time I was 16 I was still probably only eating about 1-2 portions of fruit and veg per week.  When I became vegetarian at 20 I realised it was probably time for me to start eating some vegetables!

Whilst this kind of fussiness should not be accepted, there are people who have genuine food phobias.  There is even an eating disorder called 'Selective Eating Disorder' in which people can experience high levels of anxiety at the prospect of trying certain new foods.  This is also common in those on the autistic spectrum.  This brief article explains the difference between picky eating and the disorder and talks about potential treatment: http://www.the-heath.co.uk/treatment/selective-eating-disorder-sed.php

Time, Convenience & Expense

yep, can relate!

Nowadays, rents and mortgages are sky-high and many people are having to work very long hours and sometimes have to do several jobs just to scrape by.  Consequently washing, chopping and peeling fresh vegetables isn't something people can always easily fit into their schedule, it's not just pure laziness in most cases.  As I mentioned in my blog: http://samanthathesanevegan.blogspot.co.uk
/2016/05/more-guilty-nutritional-therapy.html, I currently live with 3 other adults who eat a different diet to me and so we have to share the (quite small) kitchen and storage space.  Many people are living in overcrowded conditions and can't always get to the kitchen to cook and prepare food when they want to.

It's possible to buy ready chopped fruit and vegetables which can be a real time saver and if it allows people to get more fruit and vegetables into their diet, great.  The trouble is: a) this can often work out as expensive and b) nutrients are lost as soon as the vegetables are chopped and so the vitamin content can be lower if the items have been on the supermarket shelf for a while.  Fruit and vegetables are not always expensive and in these blogs I've talked about how you can shop on a low budget, even when buying organic: http://samanthathesanevegan.blogspot.co.uk/2014/07/what-is-organic-food-10-tips-for-saving.html and http://samanthathesanevegan.blogspot.co.uk/2014/08/my-3-per-day-challenge-how-i-managed-to_10.html. However, it's true that per gram, high carbohydrate foods such as potatoes and pasta are far cheaper and given that they're also filling, people living in poverty can rely on these as the bulk of their diet rather than fresh fruit and vegetables.

Unreliability of quality

naughty carrots!

Fruit and vegetables that are grown in nature are a God-send and I find their unpredictability and variation in taste, shape and texture beautiful and exciting. There are, however, sometimes times when this is a disadvantage. I love eating crisp, juicy apples but sometimes I'll bite into one and it'll be horrible and gritty or mushy and I wince. Ugh.

I love pomegranates but they can be a bit hit and miss also.  Sometimes I'll have a lovely juicy one, other times I'll get one that either tastes of nothing or is really bitter.  When I buy pineapples sometimes it seems like they take about 5 years to ripen and when it is ripe you don't know what you're gonna get. You get the picture!

Chocolate bars, packets of crisps or sweets, on the other hand, taste pretty much exactly the same each time you buy them.  When you are stressed or depressed and seeking a source of comfort, you are likely to reach out for something that's not going to disappoint. I've been totally guilty of this myself!

Regardless of all these potential barriers to eating more fruit and veg, we can't escape the fact that we need their vitamins, minerals and antioxidants for good health so it's not something that can be ignored.

So what are some ways to overcome these issues?

• Ready made smoothies, soups and ready prepared meals with vegetables? Although any effort to introduce more fruit and vegetables into the diet is a move in the right direction, nutrients are lost in the production process so it's not ideal.
• Home-made smoothies & juicing.  I personally don't have a juicer yet but I have a smoothie maker.  If you have the time, money and space it can be a great way of getting a wider range of fruit and vegetables into your diet. I don't really like bananas on their own but I'll have them blended into a smoothie. I'll even have celery (which I despise!) if it's mixed with enough other vegetables in a juice!  As I've mentioned, doing this every day is not always realistic or convenient.  But what is?...........
• Juice Plus!!!!!!! They produce capsules, shakes and other products based on concentrated natural fruit and vegetable extracts in such a way that all the vital nutrients are preserved and delivered to the body in a form that the body can recognise.  It's also perfectly affordable for many people with plans starting from £20.50 per month, which is about 68p per day. View the short video above (or talk to me!) for more information about the products!

Taking Juice Plus shakes and/or capsules doesn't mean that you can eat McDonalds, KFC and doughnuts all day and still be healthy.  It's not an either/or situation. I still eat as much fresh fruit and vegetables as possible and put a lot of effort and consideration into my diet but it's great to know that I can conveniently get a bit of a top up when I'm pressed for time or a bit run down.  Modern life is challenging and demanding and we can all do with a helping hand sometimes!  Why not give it a try!