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!

What's wrong with not wanting to 'work?'

This is how many people define 'work'

It may appear I'm going a bit off topic as this blog was intended to be about nutrition and health and it appears I'm becoming a bit political but it's all relevant and I'll explain why.  

The importance of good nutrition in maintaining our health and disease prevention cannot be overemphasised but the best diet in the world will not improve one's health if you don't improve your lifestyle.  From the course it appeared to me that the single most important factor in health was stress.  Many of us these days are having to work extremely hard to earn just enough to scrape by and don't have much time to do things we enjoy.  It's extremely depressing and unnatural.

What does the word 'work' even mean?

I think when most people think of the word 'work' they think of one thing.  'Working' from 9-5 (haha, that Dolly Parton song came into my head!) Monday-Friday or longer doing something boring that you don't particularly enjoy, makes you feel resentful and desperate for a holiday (and/or alcohol!). Is it really wrong to not want to do this? Or just human nature?

you're not 'working' if you don't do something
that makes you feel like this?

I understand that a lot of people have high mortgages or rents, bills and/or mouths to feed so I do realise not everyone can just call it quits and become a beekeeper.  

But those who are in a position to live comfortably doing something else that makes them happy and gives them a sense of purpose should not be frowned upon for wanting to do so something that makes a lot more sense in a lot of cases.  There is far too much sadness in the world so people should not feel guilty for doing something that makes them feel good.  I've mentioned in a previous blog about the blue zones (areas in the world where there are a higher than average number of centenarians and they have far lower rates of disease) and one of the 9 factors that ameliorated their well-being was working less and stress reduction.  The NHS is struggling at the moment and so those who can find ways to achieve better health should definitely do so. 

We're all different! 

There are some people who like having routine and structure, (particularly those on the autistic spectrum or 'type-A personality' people. (think I'm about 40% A and 60% B!)

see: http://changingminds.org/explanations/preferences/typea_typeb.htm) for more on this and there's nothing wrong with that.  When I've had quite bad depressive episodes, having some structure (which my job at the time provided me) really helped me.  Now that I've left my job I've been very much enjoying providing my own structure to my day and the difference it's made in my health and my mood has been miraculous.

My broader definition of 'work'

To me the word 'work' is a broad term that encompasses anything that provides a positive contribution to oneself, the world and society.  Examples include:

Parenting. I don't have children myself (just 2 nephews and a niece who I spend a lot of time with, I know it's not the same) but the mothers who don't have a 'job' but are instilling positive values and morals to their children (biological or adopted) who will be the next generation of people are providing a valuable contribution to the world.  I do feel there is a problem with over-population and that parenthood should definitely be planned where possible. There are some people who are irresponsible and have too many children without thinking it through but it's not as common as the press would make you think. I'm not sure of the percentage but a large number of pregnancies are unplanned and in some circumstances the mothers are just forced to be very brave and deal with it. Positive parenting can be of value to society and gives (some, not all people) a real sense of purpose.  

There's nothing wrong with being a working parent either but in my grandparents generation it wasn't necessary to have 2 incomes in order to feed one's children.  Both my grandmothers had several children and didn't have a traditional 9-5 'job' but were brilliant multi-talented home-makers who loved to welcome and look after people. They both had strong Christian values and morals which they passed on to my parents, my uncles and aunties (and me!).  That to me makes for a very worthwhile existence.

Volunteering

There are so many people making a positive contribution to the world by doing all sorts of valuable work without being paid.  Charity work, library volunteering, educational volunteering, health-related volunteering. The list goes on.  These people might not be considered as in employment but they are 'working'.

Looking after oneself (yes, really!) 

I'm aware it might seem extremely over-indulgent but it's not.  There's nothing wrong with taking care of yourself and it's so important for your health.  I remember last autumn/winter I had another depressive episode and was doing very little on my days off.  A family member had recently passed away and at the funeral people talked about what a wonderful mother, provider and care-giver she was (and it was all true, not just people saying nice things because they have to!).  This made me think 'what would people say about me at my funeral? She sat in bed all day eating junk food and watching repeats of Desperate Housewives?' But no, that was just a bit of a rough patch and is not how my close family and friends perceive me. No need to be so harsh on oneself.  See my blog: http://samanthathesanevegan.blogspot.co.uk/2016/06/no-such-thing-as-laziness.html for more on this.

So what the hell have you been doing in these past 3 months Samantha?

Let's see:

• I've written 17 blogs (18 including this one!) passing on my nutritional knowledge, messages of hope and inspiration to hundreds of people, many of whom were strangers who have told me I've helped them. 
• I've gone around London giving cereal bars to homeless people.  
• I've started to see a personal trainer to achieve a healthier body composition, (making an effort to preserve one's health helps the NHS!)
• I've gone running (and even tried it in the rain for the first time!) http://samanthathesanevegan.
• blogspot.co.uk/2016/06/learn
• ing-to-dance-sing-and-run-in-rain.html 
• I've been rollerblading in the park
• I've gotten back my passion for healthy eating and baking. 
• I've been making lots of playlists of different kinds of music for my different moods
• I've been able to help my mum more with things that need doing around the house and garden. 
• I've been going round London seeing things I've never had the chance to see before. 
• I've been appreciating beauty in all forms so much more. 
• I've been catching up with friends who I haven't had a chance to talk to in a long time.
• I've been more motivated to do things with my nephews and niece
• Trying out new restaurants and cafes and supporting small businesses with my custom.
• Updating my wardrobe with clothes from Charity shops, supporting good causes.
• Buying personalised gifts (including Christmas gifts!) for my loved ones
• De-cluttering my house (a never-ending task!)
• Having a well-earned rest after working in libraries for 15 years!

That to me makes for a worthwhile existence and that's all that matters to me. Screw work, let's play!

Confidence and Paranoia, who should you listen to?

Thought I'd do one with a Red Dwarf theme as it's something I used to watch when I was younger!  In this episode, one of the main characters hallucinates two people, one is his confidence who boosts and supports him and one is his paranoia who constantly puts him down.  Whether we've been diagnosed with depression, or bipolar disorder or not, we're all prone to fluctuations in mood and external factors that influence our self-esteem.

When we are busy, understandably, we don't always have the time to question the thoughts we have. Consequently we can end up accepting irrational thoughts (grandiose or negative) and having an incorrect perception of ourselves that hinders our well-being.

I've mentioned that when I had quite a bad depressive episode I had an extremely low opinion of myself and really didn't feel like I knew who I was. See: http://samanthathesanevegan.blogspot.co.uk/2015/08/im-not-sane-but-sanity-is-over-rated.html
I can remember looking on my facebook profile through all my 'likes' in an attempt to try and remind myself of who I was. I was thinking 'I don't like or care about any of these things, I have become such a horrible person!' (I've realised that of course this is not true, it's just a sign I'm exhausted and need a rest.) I decided to ask my siblings how they would describe me to someone else and this really helped me.

This is an accurate description of the discrepancy between mine and my siblings' perception of me at the time:

My goodness, I really am paranoia aren't I! How depressing! I realise I'm extremely fortunate to have a good relationship with my siblings and be in touch with them.  If you are surrounded by people who are more like 'paranoia' try to find a way to change this.  If you can't afford to move house or away from the situation, try to find like-minded people through forums or meet-ups.  And if the person that is making you feel awful about yourself is you, change your thoughts! See http://samanthathesanevegan.blogspot.co.uk/2016/05/winning-battle-of-mind.html for more on this.

The problem with always listening to 'Confidence' 

In the Red Dwarf episode 'Confidence' tells Lister that he is brilliant at the guitar when clearly he is useless. He also takes him outside of the spaceship and says that it's okay for Lister to take off his protective oxygen helmet in outer space.  To demonstrate this he takes his own oxygen helmet off and then ends up exploding.

Whilst this is not a situation most of us are going to encounter in life, it's an example of how being too confident can be dangerous.

try to hover around the middle!

When coming out of a depressive episode or a difficult time, one can start to feel a lot more confident which of course is a positive.

The trouble is, being too confident or having unrealistic ambitions can lead you into disappointment and this was definitely a problem for me.  For years I didn't know what I wanted to do with my life and so when I decided to train as a Nutritional Therapist I was filled with excitement and had a flood of ideas.  I always knew it wouldn't be easy but I vastly underestimated how hard it was going to be.  I did manage to get through it but it quite literally drove me insane with stress and the pressure to start up a practice after graduating sunk me into quite a serious depression.


It's so important to strike a balance between being too doubtful or too confident.  Positive Psychology (my favourite subject on my first degree!) books are really good for this, it's not about forcing yourself to feel positive all the time as some people wrongly assume. I've not tried mindfulness yet but it works for a lot of people.

Right now I think I'm definitely in the process of becoming more grounded.

I don't think I'm the most gorgeous, intelligent, competent, exciting person in the world but I don't need to be in order to feel good about myself.  We all have some good qualities (even if they might not be clear to us) and deserve to feel positive about ourselves.

Don't listen too much to confidence or paranoia, listen to the voice of reason!

The wings of politics. Doves vs Hawks

I'm really becoming more interested in politics as I get older and it's cool! It's so true that knowledge is power and it's great not to feel like Joey from F.R.I.E.N.D.S. when people are talking about politics any more!

After the general election one year ago I was completely horrified to see that the Conservatives won. We tend to be friends with people who hold similar views and so I knew very few people who actually said they voted for the Conservatives and so I was shocked. In my last politically themed blog I wrote about the fact that I know a few people who vote for Conservative politicians and they are not malicious, racist or harsh people.  Sometimes they are genuinely trying to do what they think is right and I understand that. It's not nice to feel unable to express your opinions for fear of being labelled as racist or bigoted.

In some ways I can understand some aspects of the Conservative point of view. I don't like the obsession with political correctness and feeling like we are not allowed to say anything.

I am from a Christian family and I think the idea that we shouldn't be able to celebrate our national festivals without offending people from different backgrounds is ridiculous.  When the Olympics were on I really enjoyed watching Britain winning medals and felt proud to be British when watching the opening ceremonies.  I have a very British sense of humour, I love going to old fashioned pubs in areas like Nottingham, Cornwall and Northumberland.  I don't have a particularly strong view either way with regards to the Royal family yet but I enjoy watching the Royal Variety Performance around Christmas time and royal celebrations.

There's certainly nothing wrong with being proud of your culture.

So what are some of the main 'hot' issues? Firstly..........


WORK WORK WORK WORK WORK!

These days mortgages and rents in London are ridiculously high and people are having to work incredibly hard in order to just cover their basic needs.  Most people are spending a disproportionate percentage of their time in a job they don't particularly enjoy and unable to spend as much time as they would like with their families or doing things they enjoy.  And so naturally when it appears that other people are not working and supposedly living comfortably, it fuels resentment.  Although I understand this, I believe that this could be improved upon by higher wages, not lower benefits.

I don't want to keep repeating myself but as I've said in my blog:  http://samanthathesanevegan.blogspot.co.uk/2016/06/a-man-who-knows-something-knows-that-he.html I've had first hand experience from previously living in a family on benefits and the idea that it's blissful laziness is completely false.  Very few people would want to be in that situation and the media can be very clever at distorting people's views.

When I've worked in libraries in poor areas I've found myself being judgemental of people who I'd seen coming in every day for years and years sometimes and thinking 'oh just get a life!'.  But then I think back to the time when my family were on benefits and I realise I was wrong to think this way. I don't like the idea of adopting a 'victim' mentality and I think people always should try their best to support themselves.  But as I've said I'm sure for the vast majority of people, living in poverty is absolutely devastating and humiliating and they are doing everything they can to try and get out of that.  And when people appear to have an apathetic attitude, this apparent 'laziness' should not be labelled in this way.  It's always good to look a little deeper into the reasons why someone appears apathetic rather than judging.  See http://samanthathesanevegan.blogspot.co.uk/2016/06/no-such-thing-as-laziness.html for more on this.

When you are experiencing constant rejection after rejection with jobs paired with people constantly being frowned upon and called 'benefit scroungers' who wouldn't sink into depression? Once you are in the midst of depression it impairs your ability to function properly, you lose confidence and consequently you do not make a good impression in job interviews.  It's a nasty vicious circle that's very hard to get out of and sadly has led to some people taking their own lives.

For more on the subject of work see my blog: http://samanthathesanevegan.blogspot.co.uk
/2016/06/whats-wrong-with-not-wanting-to-work.html

Now onto immigration!

A very touchy subject!

Unfair distribution of wealth
has always been the problem

I'm still on a bit of a learning curve with regards to this but I'm starting to read more into it.  My dad is from Jamaica so obviously I wouldn't be here if it weren't for immigration. None of my closest friends are of English origin and I love finding out about different cultures and trying different foods (and drinks like vodka and wine! hehe!).  There are a lot of people of non-English origin who vote for UKIP or even the BNP which appears strange.  But again I think it's the (false) idea that our immigration policies cause our economy and rate of crime to suffer that fuels this view.  It's simply not true that everyone comes here to receive our generous benefits.  Many, many people immigrate to places like Sweden and Germany and I know someone who lived in Spain for a year and they said that their benefits system was far more generous than ours.

'Why aren't we helping our own first?'
I do agree that it's always important to look after yourself to be able to be in a position to help others.  This general idea was emphasised when I had lectures about starting a nutritional therapy business.  It can be dangerous being too much of a 'rescuer' and that is something which is in my nature.  But I believe with more equal distribution of wealth we could be able to do both.  (To me it's a bit like when some people say to vegans, why do you care more about animals than you care about humans? Most vegans don't! They care about several issues that just happen to include veganism.) I don't think holding the view that immigration should be controlled makes a person racist or intolerant.  There should be limits and controls and I'm sure most left-wing politicians would agree but I still feel it is blamed unjustly for causing society's problems.  I'm still in the process of learning more about it and it's an exciting one.  I'm open-minded and happy to hear different points of view.  Are you a dove or a hawk?

So who knows what will happen on June 23rd? In the words of Sam Cooke 'I know a change is gonna come!'