What is 'sane' or 'normal'?

if you're struggling mentally,
it's completely understandable

Who gets to decide what is sane or not? I remember once seeing an event advertised on facebook for a talk entitled 'Are normal people sane?' and thinking it sounded really interesting but I didn't get the chance to go.  It is something I do wonder about sometimes though.  My brother came up with the name for this blog 'Samantha, the sane vegan' to differentiate myself from the tiny minority of vegans who are overtly puritanical and judgemental. So it's ironic that a lot of my blogs have ended up being about me not being sane! I suppose I do consider myself classified as having a mental illness because I do experience periods of clinical depression interspersed with periods of temporary sanity and sometimes low-level mania (hypomania).  I have always felt a bit different and never really felt like I was one who fitted in with the crowds in school.  Reading up about the prevalence of HSPs (highly sensitive people) and meeting more in real life and in online forums (finding my tribe!) has helped me to understand myself better but it still doesn't make being in a minority in society easy.

In what ways do I feel different and how does it affect my life?

yep, that's me!

Socially! In school everyone (teachers and classmates!) always commented that I was too quiet and didn't talk much and it's something people continue to say to me as an adult. I never really know how to respond when people say this.  I only tend to talk when I've got something interesting to say and sometimes I don't (that just doesn't seem to stop a lot of people!) I've never felt the need to be continuously talking and I find endless conversation, small talk and people who won't let you get a word in edgeways mentally exhausting and stressful. (Partly why I like blogging, no one can interrupt me haha!).  I also think as a HSP I need more headspace than others and I go a bit crazy if I don't get enough 'me' time to decompress.

some people have likened me
 to Lisa Simpson! lol

Morally! I can remember when asking my siblings to describe me the first things they said were 'moral, caring and ethical'.  I've always thought a lot about how our actions impact on the world around us.  Some people find it odd that I buy most of my clothes from charity shops but I do it because of ethical and environmental concerns about factory-made clothes.  If I have a glass bottle or can on me I'll hang onto it until I can find a recycling bin.  I was always uncomfortable with the idea of eating animals for as long as I can remember and put a lot of thought into what I purchase and everything I do.  There are some people who go much further than me with regard to this and have achieved a lot more than me in terms of making a difference in the world at a younger age than me.  I'm no Martin Luther King or Harriet Tubman. I've just observed that I care about a lot of things more than most people do.  I've read part of a book called 'The Moral Molecule' that suggests that it might be linked with having higher levels of a hormone called oxytocin (it's a lot more complicated than that obviously!).

Emotional sensitivity-wise

ok that sounds ever so slightly arrogant
but I see where he's coming from!

I've always been quite sensitive and get really badly affected by watching violent, bloodthirsty or emotionally difficult films or series.  Horror films, films with torture and series like Game of Thrones with gratuitous violence are extremely popular these days and I've been in situations where I feel like the odd one out with regards to this.  But I think the fact that most people seem to be desensitised to this is very worrying and it should be normal to be horrified by it! I often can't cope with watching the news as it upsets me too much.  I've had people say to me that we need to know about what's happening in the world and I need a reality check.  It's not like I want to just bury my head in the sand or that I go by the motto 'ignorance is bliss' but sometimes I reach a limit and I have to step back from it all in order to protect my mental health.

Does being in the minority make me in the wrong?

Am I 'insane' or weird because I don't fit in with the majority of people? I think in society we tend to get our ideas about what is normal and acceptable from what we see around us.  But I think questioning what we are brought up to believe in and having the confidence to be different  is positive and a sign of intelligence.  Minority influence is often the way a lot of  revolutionary changes start.  Life isn't always easy when you feel different and unusual but I've found that as I get older I learn to embrace who I am more and meet more like-minded people. I'm happy to be different!

they do indeed!

When is it ok not to exercise?

sometimes if that's all
 you can manage
that's ok!

I have an interesting relationship with exercise.  I've always been quite an active person.  I don't drive so I walk a lot when the weather's decent. I currently go to the gym fairly regularly and do a mixture of cardio and weights but I've previously done ice-skating lessons and I have roller blades and I occasionally go for a run.  I can get very restless if I don't exercise and one of the reasons I'm not more of a reader is that I don't generally like sitting still! In episodes of depression, however, I find it difficult, exhausting and unpleasant and I struggle to do what might be considered a healthy amount of exercise.

On my nutrition course I learned about the devastating impact of sedentary lifestyles on our health.  I have seen it being described as on a par with smoking in terms of the damage it does. I currently work as a receptionist so spend a large proportion of my working day sitting on my bum and I think it has definitely taken its toll on my physical and mental health.  But whilst it's my job there's not an awful lot I can do other than getting up and moving occasionally and ensuring I have the correct posture and a lot of people are in a similar situation.  It's apparently impossible to counteract the negative effect of being sedentary by doing a few sessions at the gym, but nonetheless, it's still a good idea to find ways of being active where possible.

Exercise and mood

if somebody feels like
this, telling them
to exercise isn't
helpful

Although exercise can certainly help people with their mood, I often tire of people referring to exercise as an antidepressant, because that is misleading and incorrect.  As I said in one of my previous blogs, it shames people who have reached a point where they are unable to exercise and those who have physical disabilities that make exercise very difficult or impossible.  Some people with mild to moderate or maybe even occasionally severe depression might find exercise to be beneficial to their mood and an aid to recovery but it should not be assumed that this is the case for everyone.  A major depressive episode can feel like being hit by a tornado and sometimes the best thing to do is find shelter (metaphorically!).

I personally don't always find exercise to immediately boost my mood or give me a 'buzz' (unless I'm hypomanic!) but when for example, I had ice-skating lessons, learning a new skill and getting better at it at a steady pace was great for my self-esteem and that in turn can boost ones mood.

Are there instances when exercise can be doing more harm than good?

There are times when we're well but we can just feel a bit apathetic towards exercise because of bad weather, temporary bad moods or work issues but with a bit of a kick up the bum we can make ourselves exercise and reap the benefits.  Earlier this year the weather was absolutely miserable, I didn't want to leave my warm comfortable house to venture outside and I can't really exercise much at home due to lack of space.  But I knew I needed to lose some of the weight I put on over last year and burn off the excess calories from the comfort foods I didn't want to exclude! I managed to push myself to go to the gym 2-3 times per week and now I'm slowly achieving a healthier body composition and losing a few pounds.

just admit you don't like running
 and find something else!

On the other hand, there are many different reasons why we might be exhausted and our body just needs to recover.  Severe depression, anaemia, Chronic fatigue (ME), fibromyalgia, arthritis and Multiple Sclerosis are just a few examples of  chronic conditions that can cause exhaustion and/or pain and seriously hinder our ability to exercise.  Common colds, flu viruses and bugs can also seriously zap our energy.

me before one of my
3 runs of the year!

In some cases gentle exercises may be possible and it's definitely worth giving it a try if you're able to.  Other times it's better to preserve what little energy you have and allow your body to heal by taking some rest.  I've made my feelings about those 'what's your excuse' posts quite clear!  It is so important that we look after our physical and mental health and sometimes that means taking it easy. In other cases with a bit of a push or with gentle encouragement we can enhance our health, wellbeing and quality of life by incorporating exercise into our lifestyle.

The Privilege of Sanity and the Cost of High Sensitivity

I wrote the blog about sanity being over-rated :http://samanthathesanevegan.blogspot.co.
uk/2015/08/im-not-sane-but-sanity-is-over-rated.html to help try to reduce the stigma of mental illness whilst at the same time not trying to romanticise it.  It's an area where you really have to tread carefully. Many people attribute their creativity to their mental health issue.  Others feel that the experience of having a mental health issue can be a good teacher and allow them to help others. 

now that's my kind of inspiration! RIP

The reality is, however, that mental illnesses can make life difficult and can add further obstacles to achieving what we want to in life.  I'm just the kind of person who tries to look for the silver lining, this is why I try to embrace my lack of sanity and also why I love Alice in Wonderland! I feel that sometimes sane (or 'neurotypical' to be PC!) people fail to acknowledge the extent to which mental illnesses can impact on a person's life and trivialise their feelings, accusing them of being lazy or not trying hard enough.

So in what ways can having a mental illness impact on a person's life?

This is something I've really felt compelled to write about.  Practically everyone I encounter in my life: family, friends, colleagues, acquaintances, (with the exception of a few friends who have experienced depression themselves) comments on the fact that I have a low status job for my level of intelligence.  Somebody (who I don't know that well) recently actually asked me if I was 'mad' and said that I had gotten too lazy and comfortable. 

When I talk about the difficulties I have with job hunting and interviews as a person with low self-confidence and recurrent depression I'm met with 'Oh but everyone hates job hunting' and 'Just act confident'. People cannot differentiate between the normal mild anxiety people feel when going for interviews and that of somebody with an actual mental disorder.  It is an actual fact that having a serious mental illness dramatically lowers one's chances of getting a job.  

As this article states 'Only about 20% of people with severe mental health problems are employed, compared to 65% of people with physical health problems and 75% for the whole adult population. Even for people with more common types of mental illness, such as depression, only about half are competitively employed.'
https://www.theguardian.com/society/2007/nov/14/mentalhealth2

'Oh, but what about this 'inspirational' celebrity who had depression or bipolar disorder and was still successful?'

Ugh, 'Inspiration Porn'

brilliantly put

There might be 'inspirational' stories of people with mental illnesses who still achieved great things and this might make some people think that all people with a mental illness have just as much opportunity as others, they just need determination or to 'change their attitude'.  It's akin to saying, for example, that the existence of successful black female jazz singers like Ella Fitzgerald or Nina Simone in the 1950s in America proves that black women were not a marginalised group and had the same opportunities as everyone else.  Race, gender and mental illness are of course separate and different issues but they are all factors that can impact on a person's life opportunities.  It needs to be acknowledged that those without a mental illness have an advantage over those who do.  There is nothing I loathe more than those 'What's your excuse?' or 'The only disability in life is a bad attitude' posts!

Sensitivity - Blessing or curse?

overwhelm is a horrible feeling

I've written before about being a HSP (highly sensitive person) in my blog: http://samanthathesanevegan.blogspot.co.uk/2015/05/depression-part-2-food-mood-and.html. There are 15-20% of the population who are believed to have a higher than average level of sensitivity and empathy (and I definitely fall into this category!) Whilst psychopaths are often highly successful in terms of climbing up the career ladder and earning large sums of money, highly sensitive people are more easily overwhelmed and tend to have lower self-confidence.  It's been found that about 1 in 5 CEOs are psychopaths.  Many people in positions of power such as politicians fit the typical profile of a psychopath whereas the tendency to feel overwhelmed in highly sensitive people may sometimes result in lower status (and lower paid!) jobs for highly sensitive people.  There are some world figures and politicians who fit the profile of a HSP (Martin Luther King, Nelson Mandela, Jo Cox (a British MP)) who managed to accomplish wonderful things and fight for justice (tragic that so many of them seem to end up being murdered!) Others might feel debilitated by their sensitivity and suffer from quite serious depression that prevents them from being able to function normally in life, let alone further their career. There is such a thing as 'Compassion Fatigue', a sort of exhaustion/burnout that some people experience from caring too much.  Self-care and taking some time for oneself where possible is key in these cases. 

Redefining Success

What does success look like for you? It is a shame that society seems to define success in life as a sort of 'grocery list' of achievements or milestones and Heath Ledger has really hit the nail on the head in this quote. If I thought of success in those terms like I used to, I would make myself miserable.  Do I have any of the things society might expect a woman in her early thirties to have? Nope!  But am I currently happy and do I experience pleasure and joy in my daily life? Yes!  That to me is success.  

I really wish that on social occasions, rather than asking what you do for a living or whether you've met that special someone yet or gotten pregnant etc, people would seek to find out how your life is going and genuinely want to offer support and care if the answer was not so great.  This would definitely take away a lot of pressure and the feeling of dread many people get when socialising at a lower point in their life.

Having a mental illness and being highly sensitive is part of me and something I've come to terms with, I don't want to sound like I see myself as a victim. I recognise that I have a number of great privileges in life and I am grateful: being born into a first-world country, being able-bodied, absence of any physical health problems, being a native English speaker, having 2 parents and a stable upbringing with good moral guidance. I just wish for a bit more understanding of the challenges people with mental illnesses and/or high sensitivity face and a shift away from the 'grocery list' view of success! 

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