My top tips for a health Veganuary

January is a great time for changing up habits and trying new things. The excesses of Christmas are over, and the New Year brings new beginnings. It’s the perfect opportunity to try out something different. And over the last few years, one of the most popular January dietary changes has been Veganuary, where people try out an exclusively plant-based diet for the month.
 
But, if this is a new step for you, how can you ensure that you are doing this healthily? Here are my top tips for having a fun and healthy month trying out a new way of eating:

1. Don’t forget to eat a variety of foods

Do you find yourself always buying the same sort of veg each week? Well, then this is an opportunity to get out of that rut! Try adding in new vegetables and vegan ingredients to your shopping trolley. Or think about possibly signing up for a veg delivery this month. This will push you out of your comfort zone and make you mix up what you cook.

If you’re trying veganism as a new way of eating, it’s important that you don’t just continue eating your normal meals without the meat or fish. This is the perfect opportunity to try a whole new batch of recipes – with vegetables as the stars of the show. By having a wide variety of foods will help to ensure that you’re getting a good nutritional balance.

2. Cook from scratch

Don’t be fooled into thinking that because it’s vegan and packaged up with healthy styling that processed vegan foods are any healthier. While it’s tempting to reach for the pre-packaged vegan foods as a quick fix, take care, as they may not be any better for you than non-vegan pre-packaged foods.  

For example, vegan biscuits may have just as many processed ingredients and sugar as non-vegan biscuits. By cooking from scratch, you can ensure that you are able to stay away from the not-so-healthy processed ingredients and that you can keep your nutrition levels high. Snacks such as carrot sticks and hummus or celery with guacamole are good quick and easy alternatives.

3. Discover new sources of plant-based protein

Getting enough protein is often an area that people worry about when embarking on a vegan diet. There are plenty of ways to include protein in your vegan diet, but it’s a good idea to vary the sources and try and include one or two different sources at each meal to ensure you are getting a full complement of protein.

Tofu, tempeh, and edamame, as well as certain grains like quinoa and amaranth, are vegan sources of complete protein. Another good idea is to combine grains and pulses together which then can also provide a good source of complete protein. For example, eating wholegrain rice and beans together, or having a pitta bread with some hummus.

4. Don’t forget about iron

Leafy greens, lentils, chickpeas, and other legumes are good sources of plant-based iron. However, plant-based (or non-haem iron) is not so readily absorbed by us as iron from animal sources. To ensure that you get as much as you can from your vegan source, try to make sure that you eat vitamin C-rich foods, such as broccoli, peppers, kiwis, and citrus fruits, alongside your plant-based foods to aid absorption.

5. Be sure to watch out for vitamins D and B12

Vitamin B12 is not produced by plants and, according to research, fortified foods or supplements are the only proven reliable sources of it for vegans. For example, vitamin B12 is often added to yeast extract, alternative milk products and nutritional yeast flakes and, therefore, it might be a good idea to include these sources in your diet on a daily basis. Or you may want to talk to your healthcare provider regarding supplementation.

Our main source of vitamin D is from the sun but, in the UK from October-May, the government guidelines recommend supplementation. But, it is always a good idea to check with your healthcare provider before embarking on supplementation. Dietary vitamin D largely comes from oily fish or dairy products. However, it can also be found in some vegan fortified foods, such as alternative milk products and orange juice.

6. Include fish-free sources of Omega 3s

Oily fish, like salmon and mackerel, are the best sources of two omega 3 fatty acids – DHA and EPA – which are important for eye and brain health. However, they can be made in the body from precursor ingredients found in plant foods like flaxseed, walnuts, and soy. So, be sure to include these foods in your new plan on a daily basis. 
 
If this is something that you’d like to try, then do check out some new and interesting recipes. Check out the recipes section of the blog. Or feel free to book in a call with me to discuss – I’d be happy to help!

Roasted Broccoli and Tahini Hummus Quinoa Bowl

Serves 1

Ingredients:

100g cooked quinoa – always great to have in the fridge (or cheat with a pouch) 

200g broccoli, chopped into florets large handful spinach
1 large, cooked beetroot, sliced
5 walnuts, coarsely chopped
1 tbsp tahini
2 tbsp hummus
1⁄2 lemon cut into wedges 

Method:

1. Roast the broccoli the night before tossed in oil and salt – takes about 20mins on 180°C.
2. 2. Put half quinoa in bowl, layer up with beetroot, spinach, broccoli, walnuts, repeat layers.
3. 3. Combine tahini, hummus, lemon juice and use as dressing when ready to eat. 
4. Enjoy!

Raw Chocolate and Hazelnut Cheesecake

Looking for a gluten and dairy free dessert that tastes divine? Well, I have just the ticket! And this one makes a real showstopper. You’ll make this and wonder why you haven’t been making it for years. A new recipe for your Christmas rotation – you’re very welcome!

Prep time: 30 mins 12 hr chilling time

Serves 8-10

Ingredients:

For the base

250g ground hazelnuts

10 Medjool dates, pitted

3 tbsp cacao powder

2 tbsp raisins

1 tsp vanilla paste

Pinch salt

For the filling

250g cashews, soaked in boiling water for 30 mins and

drained

120g coconut oil, melted

100g ground hazelnuts

5 tbsp maple syrup

6 tbsp cacao

1 pot cashew yoghurt

70-100ml hazelnut milk

1.5 tsp vanilla paste

Pinch of salt

Method:

• Blend together all the base ingredients until the mixture starts to clump together, adding more dates if needed. Press into the base of an 8-inch spring-form
• cake tin, then place in the freezer to firm up for 20 mins.
• Make the filling by blending all ingredients together until completely smooth and creamy in a high-power blender, adding a splash more milk if needed and adjusting sweetness to taste.
• Spoon filling over the set base and place back in the freezer to firm up overnight.
• Remove from the cake tin 15-20 mins before serving and top with raw chocolate if desired. Decorate with chopped nuts and berries before you take to the table.
• Enjoy!

My six steps for not over-indulging – but still having fun! – in the festive season

It's December. The shops are full of celebratory food. We're stocking up on festive treats and special foods, especially this year when there have been so many other challenges to deal with - it would be churlish not to take part.

But how do we make sure that we enjoy the food we are eating, and not just mindlessly polishing off a tin of Quality Street that the kids opened? And in the run-up to Christmas, how often have you finished your lunch in front of your laptop, or grabbed a bit of toast whilst on the phone to someone? How easy was it to finish off the biscuits that were already open? This is where mindful eating comes in.

Research shows that being mindful of what we put in our mouths not only stops us from accidentally over-consuming, with the problems that that entails but also allows us to really enjoy the process and take full advantage of the flavours and experiences of the food we choose to eat.

Mindful eating allows us to be in tune with our hunger, to sense our levels of fullness, and to feel satisfied with what we are consuming.

Six tips for mindful eating

But how do you start with mindful eating? Well, here are my six top tips for incorporating mindful eating into your daily life:

1. Have a list

By preparing in advance what we need, this will help stop any impulse purchases at the shop. We know what we need and what we are looking for, so armed with our shopping list we can stick to this.

Being aware of the food choices we are making and what we are bringing home is an excellent start to the process. This also ensures that what we reach for at home is what we want to eat.

2. Avoid extreme hunger 

It's good to be hungry when sitting down to eat a meal, but not so much so that we're compelled to make the wrong choices as we're in a massive hurry and feeling famished. Being ravenously hungry and going past the point of when we should have eaten may make us panic and reach for foods that we wouldn't normally go for purely out of convenience.

3. Make a conscious decision to eat 

By planning our meals in advance this allows us to know when we are eating and what we will be eating. This helps us avoid the pitfall of ravenous hunger, but also helps us avoid absent-mindedly picking as we don't know what to eat.

Particularly at this time of year, you might like to indulge in festive treats, by making a conscious decision to do so, this will allow you to determine how much and what you have.

4. Take time to appreciate your food

Start with a small pause to smell and admire the food are eating. Hey, you or someone else has gone to some effort to provide this for you! The digestive process starts in the brain, so taking some time to smell, see and acknowledge your meal can also help improve digestion, as well as allowing you to enjoy the process.

5. Take your time over eating your food 

I grew up in a house where it was always a race to see who could finish dinner first and get down from the table. This is not what we should be doing! By eating more slowly and chewing thoroughly we help get the digestive processes working effectively, but we also allow the brain to sense when our bodies are full. And you get a chance to savour the foods as you eat them.

6. Eat without distractions

Turn off the telly, shut the laptop, sit down at the table. By eating with no external distractions, we can turn our full attention to what we are eating - which, in turn, allows us to be more in tune with our bodies, appetites and sense of fullness. 

As well as providing nutrients and energy, food should be a source of fun and enjoyment. And this is particularly true as we approach the festive season. Sharing food with our families is such an integral part of this time of year and we should take the time to enjoy it guilt-free.

By following these six simple steps hopefully, we can take some of the absent-minded eating away, leaving us with the foods we have consciously chosen, eaten in a way that enables us to enjoy them, and thereby we can thoroughly appreciate our celebrations.

And if you're interested in talking more about your health or nutrition, why not book in a FREE 30 minute health review with me today - just click here.

One of my favourite things about the colder weather is that it signifies soup season, and soup is the easiest lunch or starters offering ever. This one is packed with delicious wintery flavours of celeriac with just a touch of nutmeg and coriander.

Celeriac is also in season right now, and it's loaded with important vitamins, such as vitamins B6, C and K, and it's a great source of fibre. Plus, it tastes delicious! 

Don't be put off by it's unusual appearance - once it's peeled and chopped, it doesn't look that different from parsnips.

INGREDIENTS

300g fresh fennel, finely chopped (including the green part)

230g celeriac, finely chopped

1 garlic clove, finely chopped

2 tbsp olive oil

1 tsp coriander seed

¼ tsp ground nutmeg

850ml water

1 vegetable stock cube

140g butter or 2 tbsp coconut cream

Juice of 1 lemon

salt & ground black pepper, to season

A handful fresh dill or tops of fennel, chopped, to garnish

Handful of gluten-free croutons (Optional)

METHOD

Good health begins as a thought

Achieving long-term health and energy is a balancing act. Quite simply, what you put into your mind may have as much of an impact as the food and supplements you feed your body.

Many studies have been conducted on the mind-body connection. What we know for sure is that a positive attitude works – when we remember to nurture it.

Wholesome food, avoiding sugar and toxins are obvious tools for great health but how should you deal with the consequences of negative thinking and stress?

Experts rate exercise, sufficient sleep, controlling negative thoughts and building a strong social support as some of the best ways to decrease stress and boost immunity – so paying attention to your feelings and needs is as vital as drinking enough water and avoiding junk food.

Winning ways to promote good mind-body health

1. EXERCISE

The release of endorphins during exercise promotes a sense of wellbeing, which has the added benefit of boosting your immune system.

During exercise, the lymphatic system – a network of tissues and organs that helps your body to eliminate toxins and waste – is mobilised. Its main role is to transport lymph fluid, which contains infection-fighting white blood cells. Unlike the blood, which is transported by the heart, lymph fluid only moves if you do. 

A recent study from a North Carolina university showed that people who exercised for five or more days weekly experienced 43% fewer days of upper respiratory infections.

Walking, running or any other muscle-moving activity also dramatically reduces stress by ‘working off steam’ when you are upset or angry. With the release of endorphins, your body receives a natural mood boost, resulting in reduced stress levels, which in turn puts less pressure on your immune system.

2. GET ENOUGH SLEEP

According to an American Psychological Association study, stress is what keeps more than 40% of adults awake at night. To aim for the recommended seven to eight hours of sleep per night, avoid caffeine, digital screens and try to turn in at the same time each evening. 

3. FOCUS ON SELF-CARE

Make an effort to do something nice for yourself every day. Neglecting your own needs adds unnecessary stress to the system, resulting in increased vulnerability to illness. 

Women, in particular, tend to put their own needs last, especially if they’re caring for children and/or elderly parents.  If you battle with guilt when you take an hour off to read, go for a manicure or have a coffee with a friend, remind yourself that if your bucket is empty, you’ll have nothing left to give anyone else. Simple, but effective. 

4. MINDFULNESS

You cut in half the chances of catching a cold by meditating. A University of Wisconsin study showed that people who practised mindfulness – a type of meditation or mental state achieved by focusing your awareness on the present moment, while accepting feelings, thoughts and bodily sensations – noted 13 fewer illnesses and took 51 fewer sick days. Researchers concluded that this reduced the physical effects of stress, which is known to weaken the immune system.

5. IT TAKES A VILLAGE…

Building strong social connections has proven psychological and physiological benefits. Whether you are an introvert or extrovert, having a ‘support group’ – no matter how big or small – boosts immunity by creating ‘stress buffers’.

Being able to share stress or concerns with close family or friends provides an opportunity for outside support and advice, which alleviates a sense of being alone in your situation. 

Ongoing stress is also a contributing factor to many chronic diseases, and is seriously not helpful if you are trying to lose weight. 

“When we get too caught up in the busyness of the world, we lose connection with one another – and ourselves.” – Jack Kornfield, American author and Buddhist mindfulness pioneer. 

You don’t have to continue to suffer – you have the power to make these changes. Just plan in small steps and gradually these will add up to make the difference.

If there is anything that has come up for you as a result of this blog post, I warmly invite you to book in for a free 30-minute health review to see if a personalised nutrition and lifestyle plan might help. You can book yourself directly into my diary by clicking right here.