Are some health problems our own doing?

There is no doubt that our diet
has a vast impact on our health but
it can't cure everything.

Constantly through the media and government health advice we are exposed to statements like '40% of cancers could be prevented by changes in diet and lifestyle' suggesting that the cause of illnesses can be simply divided into two categories: those that are either down to bad luck, unknown causes and genetics, and those are the result of sloth, overindulgence and poor lifestyle choices (smoking, recreational drug use, binge-drinking).  

Illnesses such as congenital heart disease or type 1 (insulin dependent) diabetes and some kinds of cancer are unrelated to lifestyle and more associated with genetics.  In recent years, research is emerging into altering gene expression (we cannot change our genes but it is possible to manipulate which genes are expressed) with nutrition.  It is a fairly new field and it will be a very long time before it becomes mainstream but might provide a means of lowering risk of such illnesses in the future. 

erm, even if that was true
we can't really do
anything about that can we?

Heart disease, hypertension and type 2 diabetes are sometimes referred to as 'diseases of affluence.' Gout is associated with consumption of rich foods. Breast cancer is often linked with high alcohol consumption and being overweight. I often see in the media articles or posts about how many incidences of depression could be avoided if only people took more exercise, spent more time in nature, ate more omega-3 rich food etc (As someone who has depressive episodes despite doing all those things, this seriously irritates me!). Whilst I don't dispute the idea that our lifestyle impacts on our health, it certainly does, I think this is over-simplistic and can appear quite accusatory and judgemental.

Those who have had or have witnessed somebody close to them having a serious illness might feel that saying it could have been prevented is suggesting that the illness is a punishment for not having been healthy enough.  When you or the person with the serious illness are someone who makes a great deal of effort to live a healthy lifestyle or sees other people who live a far less healthy lifestyle without getting ill it can feel seriously unjust.  

My view is that: a) whilst some illnesses might be more associated with genetics and others with lifestyle, all are multi-factorial, do not have one sole cause and can affect anyone and b) the belief that a health problem is one's fault is extremely unhelpful and detrimental.

Are 'diseases of affluence' our fault?

There are instances when people try very hard to main a healthy lifestyle but still end up with these illnesses.  We can only control what happens to us to a certain extent but avoiding over-eating, binge-drinking, smoking, recreational drug use and being sedentary can dramatically help reduce disease risk. What is important as well as highlighting these factors is examining the reasons why people do these things and what the barriers are to stopping.

How lovely it would be if it were as simple as that
What about people who have physical disabilities
as well as mental health issues and can't
exercise or have difficulty exercising?

With regard to the lifestyle factors, there might be a number of reasons why people overeat or abuse drugs and/or alcohol, but what these behaviours all have in common is that they're all methods (albeit unhealthy ones!) of coping with stress.  Most people experience stress in our lives in some form whether it's due to work, studying, family and relationship issues or financial troubles. I believe stress has a vast impact on our health and even those who don't binge eat, smoke or drink aren't immune to its effects. There are of course healthy ways of dealing with stress i.e. exercise, therapy, spending time in nature, taking a holiday.  The trouble is, access to all of these can be limited by our life circumstances.

What are the barriers to coping with stress healthily?

Disablities

I'm very much in favour of people being active but physical and mental disabilities can restrict the range of exercises a person can do.  

dance or exercises classes can
often be intimidating

I have family members who have disabilities such as MS and arthritis who can't simply go for a walk or run in order to boost their mood.  Additionally, people (particularly those with mental health issues) can feel very self-conscious about their weight, physical appearance and level of energy and fitness and exercise can feel like their idea of hell.  During bouts of severe depression, I've tried going to the gym and it doesn't make me feel better at all. The health benefits of exercise are constantly communicated to us through the NHS and media.  You'd have to be living under a rock not to be aware that exercise benefits our health.

Constantly shaming people for not exercising or for needing medication to reach a place where they're able to exercise is seriously unhelpful.

Financial issues
Some people are fortunate enough to have disposable income that can be spent on healthy ways of dealing with stress (exercise classes, private therapy, massage, a short break). Others unfortunately struggle to pay their bills and cover the essentials and this can limit access to these. Whilst some exercises

all of these are good ideas but
not always possible. 
It's -1 degrees right now so getting outside
wouldn't reduce stress! 😆😆😆

are free or inexpensive (running, walking, gardening) others cost money, not just for the classes but for the sportswear or dancing/running shoes people might need for them.  Some exercises can be done at home but many people (me included!) live in quite cramped housing where there is hardly any space.

With regards to therapy for mental health, some is available free on the NHS, there are some self-help books that can be borrowed free from some libraries and some non-profit organisations such as MIND offer counselling.  The problem is, with mental health issues being as common as they are, there are often very long waiting lists and in some cases if people waited until therapy was available before getting any sort of treatment they would take their own lives.  From personal experience I can definitely say that reading, eating well and exercising is not always sufficient to help someone with depression.  There might not be any perfect medication with no side effects but it is sometimes necessary.

I've written about the costs of eating healthily in my blog: 
http://samanthathesanevegan.blogspot.co.uk
/2016/09/is-eating-healthily-expensive.html

Time Poverty! 

Getting adequate rest and sleep is definitely important in reducing stress and increasing our well-being. There are some people who make their lives busier than necessary  due to competitiveness or a 'workaholic' personality. On the other hand, many people are in a position where taking a break is not an option.  Parents and those who have caring responsibilities can often find it almost impossible to find a time when they can take a break.  Many people are having to work long hours or several different jobs in order to pay their rent/mortgage and bills. It's no wonder that people often resort to quick and more affordable fixes to relieve stress.

don't judge, support one another! 

Perhaps there are some people who are just a bit careless and overindulgent but I think a lot of the time people are just engaging in not-so-healthy habits as a response to daily life pressures.  Which is not people's fault!


I'm certainly not suggesting that people should continue to depend on junk food, cigarettes and alcohol forever in order to relieve stress, just that it's understandable when you look into the reasons why. I wholeheartedly admire the NHS and truly believe that people should try as hard as their circumstances allow them to maintain good health in order to reduce strain on its services.  I just believe a little bit more support and a bit less judgement would go a long way! 

x

'Where do you get your protein?' is not a stupid question!

Not suggesting all meat eaters look like that,
just saying that sometimes people should be more
worried about their own health!

I often see vegans complaining of being sick of being constantly asked where they get their protein as if it's a stupid question and people are ignorant for thinking it's not possible to get enough on a vegan diet.  Whilst it is incredibly annoying to be criticised for being vegan as if you're being irresponsible by people who smoke and/or binge drink and are really unhealthy themselves, I actually think it's a pertinent question and it is an important issue to address.  Most people (including me!) have been raised thinking of animal products as the main source of protein and so naturally excluding them from the diet can seem to be cause for concern.  Do I think it's possible to get enough protein on a vegan diet? Yes.  Do I think it's easy, convenient and affordable for all?  No

What's protein for?.........

When people hear protein they probably immediately think of building and repairing muscle but it has several other crucial functions.  Protein is broken down into amino acids that serve functions including liver detoxification and neurotransmitter (hormone-like chemical messengers of the nervous system) synthesis.  It also produces enzymes that speed up chemical reactions in the body.  Eating sufficient protein with carbohydrates helps to slow their release and provide more sustained energy and more stable blood sugar levels.

Whilst serious protein deficiency (known as kwashiorkor) is rare in developed countries, inadequate protein intake can contribute to low energy, sluggishness, depression and weight gain (all very common health complaints!).  It's a good idea to ensure your intake is sufficient (usually around 0.8g-1g per kg body weight for the average person) to maintain good health.

What are the vegan sources of protein?

Beans, lentils, split peas and chickpeas, peanuts, nuts,seeds and their butters, tofu and tempeh, meat substitutes, soya yoghurts, vegan protein bars and protein powders (rice, pea, hemp).  You can now buy pastas made from red lentils or chickpeas also.  I often see green vegetables such as broccoli and spinach described as a source of protein.  Whilst they're certainly an important and nutritious part of any diet it's worth bearing in mind that their calorie content is so low the amount of protein they provide is unlikely to contribute a significant amount of one's intake. Grains such as quinoa and buckwheat also provide some protein in addition to complex carbohydrates.

So given the broad range of protein sources what are the barriers to getting enough and how do we get around them?

this kind of approach really doesn't
work for vegans!

The different macronutrient composition of vegan protein foods
The 3 macronutrients are carbohydrates, protein and fat.  When given dietary advice we're sometimes told to aim for X number grams of protein, carbs or fat or to fill a quarter or a third of our plate with protein and the rest with carbohydrates and vegetables.  Pulses (beans, lentils, chickpeas) actually contain more carbohydrates than protein and nuts and seeds contain more fat than protein so it can be more difficult to calculate the right balance of macronutrients.  Tofu and tempeh (made from soya) and seitan (wheat gluten) are high in protein and low in carbohydrates and fat but shouldn't be consumed too frequently and they are to be avoided by those with intolerances to gluten or soya.

I love these bars!

I find that as a vegan you're not always getting a big 'chunk' of protein but more little bits all that add up throughout the day.  For example, my breakfast today was porridge made with 50g oats (6g protein), 200ml soya milk (7g protein), a tablespoon of ground almonds (3-4g protein) a tablespoon of chia seeds (3-4 protein) and some blueberries (not a source of protein but nutritious in other ways!), equalling around 20g protein altogether.  Sometimes I'll have a protein smoothie using pea or rice protein or toast with nut butter.

If I'm having one of the more carb-heavy protein sources for lunch or dinner I'll have a smaller portion of rice or noodles than I would if I was having tofu and increase the proportion of non-starchy vegetables.  I generally have nuts and seeds more as a snack or something to sprinkle on top of things rather than a main protein source. Throughout the day if I get hungry between meals I try to snack on protein bars with not too many artificial ingredients or syrups. I also like Graze's veggie protein power and punchy protein nuts.

Allergies and intolerances 

I'm fortunate not to have any allergies or intolerances but many meat substitutes and vegan protein foods are based on soya and/or wheat gluten which are foods that some people are intolerant to.  Tree nuts and peanuts are also common allergens so that source of protein is cut out for some.  Fortunately there are protein powders based on less allergenic foods such as hemp, brown rice and split peas that can be used in smoothies and home-made protein bars/energy balls.  I wouldn't say it's impossible to eat a vegan diet with allergies but it's certainly challenging and it would be advisable to seek advice from a dietitian or nutritionist to ensure you're not lacking in anything.  This website has some very helpful information:
 http://veganhealth.org/

Foods are sometimes a taste substitute but not a nutritional substitute. 
There has been a great expansion in the range of vegan cheeses, yoghurts and milk alternatives available in supermarkets.  Whilst soya milk and yoghurts contain similar amounts of protein to that of dairy milk and yoghurts, those based on nuts, coconuts or rice are much lower in protein.  If you're someone who avoids soya due to allergies or health concerns just bear the lower protein content in mind and compensate for it with other protein sources.  Vegan cheeses made from soya, coconut or nuts are also low in protein compared with dairy cheese. I've often seen jackfruit advertised as a meat substitute because its texture resembles that of pulled pork but I've never seen it mentioned that it's not a protein source! I'm not saying people should never eat these things, it's natural to want to still enjoy the same kinds of meals you're used to, but it's important to be mindful of your protein intake.

this is delicious but low in protein!

Expense and convenience
I live in London where in the centre there are chains like itsu and Pret that have balanced vegan options available.  I find when I pop into central London it's not generally too hard to get something balanced and with a decent amount of protein.  However, I live on the outskirts where there are far more kebab and chicken shops and newsagents than places with healthy vegan options!  The answer is obviously to prepare well, plan meals and bring healthy food with you where possible.  I'm not always the most organised person and at times when I've not got any food on me I've ended up getting things like chips, crisps and flapjacks.  Really not ideal! It might seem like a pain having to plan ahead all the time but your body really will thank you.

healthy vegan options at pret

In addition to the convenience issue, expense is also a factor.  Protein foods generally are far more expensive than carbohydrate foods.  Beans, lentils and chickpeas are  quite cheap but nuts, protein bars, protein powders and tofu can all be very pricey.  I find I do spend a fair amount on food and I don't begrudge this but I do understand for those who are feeding a whole family on a budget it could be difficult.

So to conclude, whilst it is possible to get enough protein on a vegan diet, it's not always that straightforward and might be challenging for some.  Don't be afraid to seek out help if you're not sure if you're getting it right 😊

Samantha's kind of green smoothie :-)

Happy new year!! Who's happy??? Bleugh. Although I'm not depressed at the moment I've been feeling quite run down and exhausted lately and I can't pinpoint why exactly.  Whatever the reason is, getting some natural nourishment from fresh fruit and vegetables is never a bad idea.

I'd never made a green smoothie myself up until a few days ago.  Green vegetables are full of beneficial nutrients and low in sugar and I try to have them in some form every day.  A smoothie can be a great way to achieve this if you're not the biggest vegetable lover. Some can be a little bit time-consuming to make and you have to get the balance of fruit and vegetables right so that it's not too bitter and not too sweet.  I made this one a few days ago and I think I got it pretty spot on ;-) if I say so myself.

tastes better than
it looks!

Ingredients:

250ml Coconut milk (not the canned kind, the one you'd find with the milk alternatives)

1/2 an avocado

120g mango (chopped)

juice of half a lime

40g spinach

small cube shredded fresh ginger

Pour out the coconut milk, add the spinach, avocado and mango.  Squeeze the lime juice and add a few shreds of ginger.  Blend for a minute or two until smooth. Enjoy!  

Great source of potassium which helps with the functioning of the nervous system and to maintain healthy blood pressure levels (be careful with intake if you have kidney problems!).  Also high in vitamin C, vitamin E and other antioxidants to help strengthen your immune system throughout the winter.  Hopefully this will help perk me up a bit.  Is this part of a 'new year's resolution' for me? No!  Just part of me doing the best I can to maintain a healthy lifestyle without too much pressure.

New year, New me?

It's Blue Monday today which is supposedly the most depressing day of the year.  I'm not sure if there's any truth behind it but January is definitely a tough month for many.  The weather is miserable and cold, it's dark outside, the excitement of Christmas time is over, colds and flu are going round and many of us have financial troubles on top of all this.  

A lot of people put pressure on themselves to kick-start themselves into a new health routine as soon as it hits January 1st. I think the 'New Year, new me' concept can be detrimental to our mental wellbeing for several reasons.  If you're already someone who finds January difficult, why make it worse by cutting out your favourite foods/drinks and pushing yourself into a punishing exercise routine? Last thing you need!  Secondly, a lot of people make unrealistic targets for themselves and set themselves up for failure and disappointment. Taking steps to better yourself is definitely a positive but it can be done at any time of the year and in a way that is sustainable.

new years resolutions don't
always work out well! 

I spent most of last year in a depressive episode and started to feel better around late summer/early autumn.  CBT helped me to get myself back into a routine and from October onwards I had been going to the gym 3 times per week and making the effort to plan meals and eat well.  Although I feel like I do need to lose quite a bit of weight, I allowed myself to enjoy Christmas and relaxed a bit with my eating and exercise habits.  Enjoyment and pleasure are such an important part of life, especially throughout the darker months of the year when you need a bit of a boost.  So whilst I am going to try to have foods that nourish my body I will also make sure I have food for the soul also!  No puritanical January for me!

my January present from me to me ;-)

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:...........