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Is Veganuary really worth the effort?

Is Veganuary really worth the effort?

Veganuary is very cleverly positioned at the start of the New Year which is a time when many people are highly motivated to eat a little better and exercise more. 

Veganism is the pinnacle of plant-based eating and often viewed as being superiorly healthy, but is Veganuary really going to make a difference to your health or is it just a flash in the pan?

What are the health benefits of veganism

Meat-free diets have been shown to benefit key areas of health and reduce the risk of diet related diseases. 

Studies have shown that people who follow a meat-free diet have a lower risk of obesity (1), heart disease (2), high blood pressure (3), type 2 diabetes (4) and digestive disorders such as constipation (5) – although lifestyle plays a key role here and this doesn’t mean following a vegan diet will prevent you from developing these conditions.

How does a typical vegan diet differ to that of omnivores?

It has been shown that vegans are more likely to exceed the daily recommended fruit and vegetable intake.  Eating more of these foods means gleaning a greater quantity of micronutrients and antioxidants such as the carotenoids found in orange and dark green vegetables (6).

Veganuary can educate about plant-based eating

Adopting veganism for January is a great way for people to learn more about plant-based eating.  One of the key lessons is learning how to adapt simple everyday dishes such as curries, chilli and spaghetti Bolognese by switching meat for foods such as tofu, beans, pulses or vegan Quorn. 

Given the vast range of alternative foods now on the market it has become easier than ever to go completely plant based and Veganuary is a good opportunity to showcase this.

Should we limit our meat intake?

Many people eat meat on a daily basis and in some cases at every mealtime.  I’m not a vegan but my personal opinion about meat is that we should eat less and choose the very best quality affordable rather than filling our shopping trolley full of cheap over farmed animal products.

Focus on environment as well as nutrition

There are many different foods you can eat in place of meat that supply similar nutrients including protein, iron and zinc.  For me, the focus regarding meat should be placed on the environmental issues over nutrition. 

Findings from a study carried out by Oxford University suggested that if the world went vegan it could save 8 million human lives by 2050, reduce greenhouse gas emissions by two thirds and lead to healthcare-related savings and avoided climate damages of $1.5 trillion (7).

Despite these impressive stats there are still other issues that vegans need to be conscious of that can impact on the environment.

Eating with the seasons is important to cut back on food miles.  The supermarket fruit and veg aisles tend to be suspended in a constant summer season but in order to have access to these foods they must be flown in from around the world.  The demand for these foods has also had a huge impact on the landscape of certain countries which are now dominated by the poly tunnels required to grow them.

Eating with the seasons is a challenge and does require some skills in the kitchen, especially in the winter months when it’s mostly root vegetables on the menu.

Cattle farming uses vast quantities of water but this doesn’t mean that plant-foods are necessarily any better.  Certain plant foods such as nuts and soy still use huge amounts of water.

Crops such as maize, soy and grains can also have a damaging effect on the biodiversity of land and quality of soil by way of pesticide and fertilisers.

You can’t cut out foreign food imports completely as this would have a huge impact on the farmers in countries that rely on selling their goods to the UK.  Simply being more conscious about your foods choices to achieve a balance is the best approach.

What do I think about Veganuary?

You don’t need to go vegan to be healthy but eating less meat is undoubtably a good thing. While going vegan for one month may not have an immediate impact on your health or global environmental issues it does help enlighten people to the plant-based way of eating. 

If engaging in the Veganuary campaign led to some people adopting this way of eating permanently or others simply committing to Meat Free Monday, then long term the impact on health and environment would be significant. 

In short, I’m a fan.  Veganuary is a brilliant campaign that raises awareness of the many current issues surrounding the way we eat while also educating people on how include more plants in their diet. 

 

References 

  1. https://www.ncbi.nlm.nih.gov/pubmed/20622542/
  2. https://www.ncbi.nlm.nih.gov/pubmed/26138004
  3. https://www.ncbi.nlm.nih.gov/pubmed/24636393
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466938/
  5. https://www.ncbi.nlm.nih.gov/pubmed/21983060
  6. https://www.ncbi.nlm.nih.gov/pubmed/26707634
  7. https://www.pnas.org/content/113/15/4146

National curry week 2018 – health benefits of curry

National curry week 2018 – health benefits of curry

National curry week 2018

Curry is a word that typically conjures up an image of late-night dining following one too many beers after work on a Friday night or an unhealthy take-away food, but I’m going to put myself out there as saying this reputation is poorly misplaced.

Any food within a particular context could be deemed as being unhealthy but if you break down the components of curry and remove the beers and comfort eating aspect then what you’re left with is actually very healthy.

The origins of curry

The UK has adopted curry as a ‘national dish’ with thousands of Indian, Pakistani and Bangladeshi restaurants creating British-Asian meals we’ve all become familiar with such as chicken tikka masala, Balti and vindaloo.  The word ‘curry’ was invented by the British when they ruled India and adapted from the Tamil word ‘kari’, meaning sauce.  This word has now become an umbrella term to describe dishes that have originated from the Indian subcontinent, but is a definition reserved for the British.

India consists of 28 states with most of these having their own regional cuisines, few of which include the word ‘curry’.  The curry powder we have been accustomed to wouldn’t feature in your typical Indian kitchen and is a British creation, which was developed by Indian spice merchants.  The closest Indian comparison is a blend called garam masala that tends to be used towards the end of cooking.

Traditional dishes originating or inspired by Indian cuisine are characterised by the extensive use of spices, which define the unique flavour of this cuisine.  Indian cooking also includes many plant foods such as vegetables, pulses and lentils that are also thought to have a multitude of positive health benefits.

Variety is key

India is one of many countries whose mealtimes are a sharing affair, which involves a number of different dishes mostly cooked from scratch. This way of eating not only illustrates the positive impact of eating together and sharing mealtimes but also includes eating a wide variety of foods offering a broad spectrum of nutrients.  It’s a fair argument that such cultures dedicate a lot of time to preparing meals and often have an inherited knowledge of recipes and cooking, which is very different to our time-stretched culture that has become over reliant on quick-fix meals and snacking.  However, drawing inspiration from such cultural dining practices may help to improve the way we tend to eat in the Western world.

The health benefits of spices

Many spices are used in Indian cuisine and also feature as a key component of Ayurvedic medicine, which is one of the oldest of traditional medicine systems originating from India thousands of years ago.  Spices are commonly defined as an aromatic part of a tropical plant, which includes roots, barks, flowers and seeds, most of which are Asian in origin. Advances in scientific research has helped to identify and explain some of the benefits associated with spices and how they may contribute to health and the reduction of disease risk.

Spices fight Inflammation

Inflammation is essential to life and is the body’s natural response to injury or infection.  The flip side is that inflammation can have a harmful effect and research has shown that factors such as obesity, smoking, stress and a sedentary lifestyle can promote inflammation to the point at which is contributes to a variety of diseases (1)

Acute inflammation is characterised by redness, swelling, pain and heat, which is a protective response designed to heal the body and restore normal tissue function.  Chronic inflammation can begin in the same way but morph into a state that lingers over a long period of time, failing to respond to the immune systems attempts to eliminate the problem. This low-level inflammation can also occur even when there is no injury or disease.  When the immune system becomes uncontrolled in this way, white blood cells can attack healthy tissues and organs, setting up chronic inflammatory processes that are thought to play a key part in many diseases such as rheumatoid arthritis, heart disease, diabetes, cancer and even Alzheimer’s.

Alongside maintaining a healthy body weight and making healthy lifestyle choices, diet is thought to have a role to play in helping to reduce inflammation.  Research has shown that spices possess anti-inflammatory properties and whilst the findings are mixed, they’re still promising and suggest a benefit to including these foods in your diet.

Spices act as antioxidants 

Spices along with fruits and vegetables are a key source of natural antioxidants in the diet.  These antioxidants help to reduce oxidative stress in the body, which is caused by a high concentration of free radicals in cells and tissues induced by a number of factors such as excess exposure to UV, stress, polluted food, smoking and adverse environmental conditions. If the body becomes overwhelmed with free radicals and is unable to regulate them it can alter lipids, proteins and DNA, potentially triggering disease.

It’s worth pointing out here that free radicals are a natural by-product of metabolism, which is defined as the chemical processes that occur within the body such as those involved in converting food into energy.  Free radicals are essential to life as the body’s ability to turn food into chemical energy relies on a chain reaction of free radicals, which are also a crucial part of the immune system, which help to attack pathogens (foreign invaders).

The term ‘antioxidant’ is somewhat overused in the health arena and whilst achieving a balance between free radicals and antioxidant intake is key, they shouldn’t be be viewed as a panacea to good health.  Many foods contain nutrients that act as antioxidants and whilst eating plenty of these foods such as spices may help to protect against the damage caused by excess free radicals that can build up in the body, it’s important to make lifestyle changes such as losing weight, stopping smoking, drinking less, managing stress and spending less time in the sun rather than relying solely on such foods and supplements to counteract the impact of these lifestyle habits.

The antioxidant activity of spices is related to their chemical composition, mostly the presence of polyphenolic and other biologically active compounds.  The primary antioxidants and biologically active compounds in spices include flavonoids, phenolic acids, lignans, essential oils and alkaloids (2, 3).  These all behave in different ways such as flavonoids have the ability to scavenge free radicals and form complexes with catalytic metal ions that render them inactive (4).

A source of minerals

All spices are a source of minerals such as potassium, iron, magnesium, calcium and zinc.  Amongst all the minerals in spices, iron exists in the greatest concentration.  This mineral is essential for the production of healthy red blood cells and is the most common nutrient deficiency worldwide.  Food surveys have shown that more than 27% of women in the UK have inadequate intakes of iron in their diet and low levels are compounded by monthly menstrual blood losses (5).  Including spices in your diet can be a really useful way to boost your intake of minerals such as iron.

Reducing salt in your diet

Spices enhance the flavour of food and can help to reduce the amount of salt used in cooking, which is good for people with high blood pressure.  Adding spices to food is also a good way to ‘tantalise the taste buds’ and there are many ways to include these in our cooking in the place of salt.

Interesting ways to include more Indian spices into your diet

  • Add turmeric to scrambled egg
  • Add curry powder to boiled rice
  • Use spices to create rubs and marinades for meats
  • Spices such as cumin and ground coriander work well in salad dressings
  • Try adding curry powder or garam masala to traditional homecooked dishes such as shepherd’s pie for an Indian twist
  • Spice up a jar of tomato cook-in-sauce with Indian spices that could include garam masala, curry powder, mustard seeds, turmeric or fresh curry leaves.
  • Try making homemade cashew nut milk with turmeric (great served hot or cold). Add 100g of raw cashew nuts, 1 tsp of turmeric powder, 1 tsp of ground cinnamon and 2 tsp of honey to a high-powered blender with 500ml of water then blitz until smooth.  You can loosen the consistency by adding more water if you like.
  • Add curry powder or garam masala to basic vegetable soup recipe or even shop-bought fresh soups for an Indian twist.

Plant-based eating

There are many benefits associated with eating more plant-based foods.  As a nation we do not eat enough fruits and vegetables with only a third of people managing to meet the five-a-day guidance (5).  Plant foods also provide a rich source of fibre that has been shown to help with good digestion and reduce the risk of heart disease, colorectal cancer, diabetes and help with weight loss.  In the UK it has been shown that less than 10% of adults achieve the recommended daily intake of 30g per day (5).

Anecdotally, many people find vegetables boring to eat and often say that they don’t enjoy the flavour.  In my experience of cooking with people, I have found that with a little inspiration, even the most disliked vegetables can be reinvented with the use of spices and become something completely different.  Spices can also be used to add an Indian twist to vegetarian dishes.

Indian spices are always a great way to spice food and these are just a few ways to turn a plain old vegetable or vegetarian dish into something that’s irresistibly delicious:

  • Rub cauliflower with curry paste and roast in the oven.
  • Combine a 400g can of chickpeas (drained) with 1 tbsp of garam masala or curry powder and roast in the oven at 180C for 30 minutes.
  • Stir-fry okra with chopped red onion, ginger and cherry tomatoes, and fresh curry leaves.
  • Fry mustard seeds and crushed coriander seeds in a pan with a little oil until they begin to pop. Take them off the heat and stir through blanched green beans with a little oil.
  • I’m always looking for ways to make cooking tofu more enjoyable and found that it lends itself well to Indian cuisine and is a great alternative to paneer. I also discovered recently that you can bake tofu, which gives it a firm meaty texture.  You need to choose extra firm varieties and it can be marinated before or after cooking.
  • Learn to make a basic dhal recipe such as this one from mine and Lily’s cookbook

Healthy curry food swaps

There’s no doubt that many of us choose to eat curry on a night out or as take-away on a night in, but it doesn’t need to be a calorie laden affair.

  • Rather than ordering a meal solely for yourself, opt for sharing and choose plenty of plant-based options such as lentils and vegetables
  • Try choosing tomato-based curries over those laden with cream or coconut milk, which can be high in saturated fat
  • Try choosing oven cooked (tandoor) meats such as chicken and teaming them with vegetable dishes
  • Ditch the breads such as chapatti and naan

The true health benefits of curry are often overshadowed by the reputation this type of food has acquired.  The use of spices and plant-based foods are at the root of the health benefits associated with this the of cuisine.

Try this healthy vegetarian curry recipe, which not only provides many of the health benefits associated with South Asian cuisine but tastes bloody great!

 

Butternut, lentil and coconut curry

Serves 4 (very generously)

Ingredients

1 butternut squash

2 low-sodium vegetable stock cubes

1 tbsp coconut or groundnut oil

2 large onions, peeled and finely chopped

3 garlic cloves, peeled and crushed

Large thumb-sized piece of ginger, peeled and grated

1 red chilli, finely chopped

400g can coconut milk

1/2 tsp of sea salt

250g red lentils

2 tsp turmeric

Pinch of black pepper

2 large handfuls of spinach

1 large lime, juiced

2 large handfuls of coriander, finely chopped

 

Method

  1. Peel the squash, halve and remove the seeds then cut into 1 inch chunks.
  2. Dissolve the stock cubes in 1000ml of boiling water.
  3. Heat the oil in a large saucepan set over a medium heat.
  4. Add the onions, garlic, ginger and chilli then fry gently for about 5 minutes until the ingredients are soft.
  5. Turn up the heat and add the squash, stock and coconut milk to the pan and bring to the boil. Check the curry for seasoning and add salt. Reduce the heat to a gentle simmer and place the lid on the pan then cook for 10 minutes.
  6. Remove the lid and add the lentils, turmeric and black pepper then simmer for a further 15-20 minutes over a medium heat until the squash and lentils are tender. Add a little more water of the curry starts to dry out.
  7. Take the curry off the heat and stir through the spinach, lime juice and coriander. The curry should be a thick consistency but add more water if needed.
  8. Serve in large bowls.

 

References

  1. https://www.ncbi.nlm.nih.gov/pubmed/22226987
  2. https://www.ncbi.nlm.nih.gov/pubmed/27881064
  3. https://www.sciencedirect.com/science/article/pii/S2225411016302024
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618098/
  5. https://www.gov.uk/government/statistics/ndns-results-from-years-7-and-8-combined
Does veganism fully live up to its reputation as a healthier and more environmentally friendly way of eating?

Does veganism fully live up to its reputation as a healthier and more environmentally friendly way of eating?

Does veganism fully live up to its reputation as a healthier and more environmentally friendly way of eating?

Even though I’m not a vegan, I try to adopt this way of eating a few days of the week.  Just to be clear, I’m pro-vegan and have always supported and recognised the health benefits of eating this way.  This blog is in no way about slating the vegan diet but an objective way for me to raise my concerns about the direction in which this way of eating seems to be heading.  I also want to talk about the topic of environment; whilst this is a key driver for many people adopting this way of eating the issues involved may not be that clear cut and there may be factors that some people have not considered. This is an opinion piece so feel free to get in touch with your views on the topic.

The benefits of plant-based eating

The common perceived persona of someone following a vegan diet is that they’re health conscious and dedicated to eating well, whilst being concerned about animal welfare and environmental issues.  Once stereotyped as sandal wearing hippies, the image of modern vegans has been redefined, which has been helped along by celebrities and sports people alike.

Research shows that a well-balanced vegan diet is more likely to contain a higher concentration of key nutrients including vitamins, minerals, fibre and phytonutrients.  It has also been shown that plant-based diets may reduce the risk of obesity, heart disease, high blood pressure, type 2 diabetes and digestive issues such as constipation. People who follow a plant-based diet also tend to adopt healthier lifestyle choices by exercising more, drinking less and not smoking.

One of the well versed concerns over veganism that drives me mad is that you cannot glean all the essential nutrients required for good health by cutting out meat, dairy and other animal products.  This concern is misplaced as it’s not the vegan diet that’s at fault here but how an individual’s diet is constructed.

Going vegan doesn’t necessarily equate to healthy eating

The lack of access to prepared vegan foods can be a barrier for people trying to stick with this diet, which has historically required a little more thought and preparation.  Whilst the common perception of veganism is that it’s a very healthy way of eating reserved for those dedicated to living a healthy lifestyle, this diet doesn’t exclude sugar, refined carbohydrates and fried foods, which have the potential to cause weight gain and increase the risk of disease.

Vegans are a healthier bunch all-round and typically make healthier food choices as well as leading healthier lifestyles but could the rise in popularity of this diet become it’s Achilles heel?

As veganism becomes more popular so has access to foods appropriate for this diet.  The positive here is that vegans have more access to ready-prepared foods that help to take the pressure off meal planning.  The downside is that innovation has given rise to the vegan junk-food revolution.  Trend reports over the recent years have predicted a rise in vegan junk food, which has the potential to even the playing field with respect to unhealthy eating between plant-based and omnivore diets.

Meat alternatives such as seitan and jack fruit (has a similar texture to pulled pork) are now being used to create kebabs, burgers, pies, tacos and even ‘fish and chips’, which are potentially no less healthy than their meat counterparts.  The food industry has also reacted to the popularity of veganism by producing a wealth of snacks, which are often high in sugar, salt and saturated fats.  Whilst these foods may make veganism more accessible, it does little to retain the reputation of this diet as being superiorly healthy.

Veganism and the environment

Concerns over the environment have always been a valid reason for many people to go vegan.  I have always used this as one of the key reasons to go vegan or eat this way a few days of the week when I write about this diet but reading around the topic recently got me thinking more deeply.

Seasonality can cause challenges to vegan eating as foods may become more limited during certain months. It’s all well and good eating a plant-based diet but if you’re eating tomatoes and other summer vegetables all year round then this will ramp up the carbon footprint of your shopping basket.

Meat production is undoubtedly one of the most damaging environmental factors given the release of methane gases and use of water involved in farming, but the production of plant foods also needs some consideration.  Like omnivores, many of us now expect to be able to access certain foods all year round, but the foods we choose to put in our weekly shopping baskets can take their toll on food mileage.  Vegan foods high in protein such as beans, pulses and lentils are mostly imported from Brazil, Canada and the US, whilst other popular vegetables used extensively in vegan cuisine such as avocados are flown in from Kenya and Mexico.

According to the Vegan Society, the UK has growing conditions that are suitable to producing plant proteins such as beans and pulses for direct human consumption, but it currently assigns only 16 per cent of its agricultural land to growingsuch crops, most of which are used to feed farmed animals.

The demand for on-trend vegan foods also impacts on the country from which they’re sourced.  The popularity of foods such as quinoa has driven their price so high that they’ve become unaffordable to those relying on them in their country of origin.  Social media has helped to drive the popularity of vegan eating and you will struggle to find a single vegan Instagram profile that doesn’t include an avocado.  I use this fruit as an example because they take their toll on the environment by requiring more water to cultivate than any other crop and the demand for this food has even led to extensive deforestation to farm more of them in countries such as Mexico.  The issue of plastic also exists no matter what diet you follow given its excess use in food packaging.

Finding a balance between locally sourced and imported foods

Whilst veganism is at its core healthy, it’s not exempt from many of the environmental concerns of any other diet. Sourcing local food and following the seasons harvest is a good way to reduce your carbon footprint but there also needs to be a balance to insure the welfare of the farmers, whose livelihood relies on exports of their food.  UK producers of foods such as quinoa, lentils and pulses are on the rise but including some imported foods as well as locally sourced can help to support all food producers globally.

I think what I’m getting at here in this blog is that whilst veganism may have a reputation for being healthy and helping to protect the environment, it’s not that clear cut.  The evolution of vegan junk food is set to continue and has the potential to threaten the health of vegans, although the impact may not be that great given the attitudes of most vegans towards health. It may be that the effect of these foods sees a rise in new vegans that find it easier to follow this type of diet with the availability of such convenience foods.  This new breed of vegan may also be defined by a very different health profile to their predecessors.  Putting meat to one side, there are also many other environmental considerations vegans share with omnivores, which need to be equally taken account of.

Whether you’re vegan or omnivore the basic principles of healthy eating still apply and the quality of your diet relies on the food choices you make whilst the responsibility to protect the environment is an issue that should be considered by everyone and not taken for granted just because you choose to follow a plant-based diet.

 

If you liked this blog and are interested in the topic of veganism then have a read of these:

Thinking of going dairy free?

The blokes guide to going vegan

Are you and your daughters lacking iron in the diet?

Foods high in zinc

Quorn, cauliflower and sultana curry recipe 

Supergreen stir-fry with smoked tofu recipe

Raw salad with black garlic dressing recipe

Nutty couscous and veggie salad recipe 

Edamame bean salad recipe 

 

The blokes guide to going vegan

The blokes guide to going vegan

The blokes guide to going vegan

Veganism is on the rise and research commissioned by the vegan society in 2016 showed that the number of vegans in the UK has increased by 360% over the last 10 years as a record number of people are choosing to avoid food derived from animals. Over 500,000 people aged 15 or over (more than one per cent of the population) have adopted this plant-based way of eating, making this one of the fasted growing lifestyle movements according to the Vegan Society.  Most vegans live in urban areas, with a quarter residing in London. A Mintel survey carried out in 2017 found that 11% of Britons had tried to follow a vegan diet at some point (1), whilst a previous report found that 33% of Brits had tried eating less meat to be healthier (2).

Vegan men

It wasn’t that long ago that Formula One superhero Lewis Hamilton said he was planning to go vegan full-time in an attempt to function at his healthiest and avoid damaging the planet.  “I stopped eating red meat two years ago”, he told the BBC.  Continuing, he said, “I think it’s the right direction and by letting people who are following me know, maybe that will encourage a couple of people to do the same thing”.  Other male vegan sports people include the footballers, Jermain Defoe and Dean Howell, and even heavyweights such as the British boxer David Hayes have made the switch to this plant-based way of eating. Hollywood celebrities have also followed suit with actors and musicians such as Jared Leto, Chris Martin, Woody Harrelson and Casey Affleck all reported to follow a vegan way of eating.

It still stands that more women are vegan but 37% are still made up of men (3) and the increase awareness of health and body weight amongst men may equally be driven these days by celebrity influence as it has always been amongst women. Recent research has suggested that even men who don’t like meat, find it upsets their digestion, or have been asked by a doctor to reduce consumption, still find it difficult to choose the vegetarian or vegan option when in public with other men.

Vegans in the UK

The growing trend towards veganism is reflected in the demand for meat-free food, which has increased by over 900% with this way of eating predicted by some sources to be one of the biggest food trends in 2018 (4,5).  Food industry insight provided by Foodable Labs reported that in 2018, fifty one percent of chefs in the US added vegan items to their menus.  The same report suggests that this rise is in part due to the influence of social media food and health bloggers as it showed a 79% increase in photos tagged as being vegan (6).

High street food outlets have recognised the increase and responded by offering more vegan options and certain branches of Pret are now solely offering vegetarian and vegan food. Dietary food labelling (including dairy and eggs) has also made it easier for vegans to choose their food when looking for something to eat on the High Street, although some restaurant options are still limited.

Benefits of veganism

Whilst some people choose to go vegan for ethical reasons (environmental damage from methane gases and deforestation, water scarcity and land degradation), others see this is a great way to improve their health and rightly so.  Research shows that non-meat eaters have healthier lifestyles compared to a typical omnivore diet. Plus, a well-balanced vegan diet is more likely to contain a greater quantity of fibre-rich wholegrain foods and pulses. It’s also been shown that vegans are more likely to exceed the daily recommended fruit and vegetable intake, which means gleaning a greater quantity of certain key vitamins and phytonutrients that help to protect the body from disease (7).

Studies also show associations between meat-free eating and a lower incidence of obesity (8), heart disease (9), high blood pressure (10), type 2 diabetes (11) and digestive disorders such as constipation (12).  Lifestyle habits do play a key role here and this doesn’t mean that following a vegan diet will definitely prevent you from developing these conditions.

Anecdotally, people who have gone vegan report better energy levels and overall wellness, but this could in part be to do with the fact that vegans have been shown to be healthier in general, more likely to exercise and less likely to smoke (13).

Men going vegan

Going vegan may pose challenges to certain men especially those programmed towards a ‘meat and two veg’ way of eating.  The vegan diet can be quite calorie restrictive, which means careful planning for men trying to maintain their body weight.  Men following a demanding fitness regime will also need to adjust their thinking towards how they source their increased requirement for protein. Certain nutrients are also more important for men’s health such as zinc, which is typically found in meat and seafood but easy to source from plant foods once you know which ones to include in your diet.

There’s absolutely no reason why anyone can’t glean everything they need on a vegan diet. The issue of nutrient sufficiency has nothing to do with the food and is more a case of people understanding what foods they should be including in their diet and how to incorporate them. Following a vegan diet does take a little more thought and planning, especially when you first start out, but once you begin to understand what this diet looks like in terms of food, then it’s no different to any other way of eating and the same basic principles of healthy eating apply.

What to expect and how to start

Firstly, you may find yourself feeling hungrier once you switch to a vegan diet, so you may need to be prepared to include a couple of snacks during the day and think about including certain more nutrient dense foods.  Switching to eating solely plants means you may be eating a larger volume of food but fewer calories so choosing the right foods to supply you with enough energy is key.

It’s essential to include foods such as nut butters, avocados, oils, nuts and seeds to your diet to maintain adequate energy levels. Try and make your meals up of a protein (see below), grain, and healthy fats (nut, seed, oil, tahini, avocado, nut or seed). Explore dressings and sauces to accompany your meals. If you do get hungry then fill the gap with dips (bean or veggie based), nuts, seeds, soya yoghurt with toppings, smoothies (try adding oats for extra protein) or breads (topped with nut butter, avocado or banana).

Secondly, there’s likely to be a greater burden on cooking and preparing meals so work out your go-to meals to make things a little easier.  This might be a tofu or vegan Quorn stir-fry or one pot dishes such as a bean-based chilli that can be batch cooked and frozen for future meals.

Thirdly, you may experience bloating and gas when you make the switch to eating more beans, pulses and other high fibre foods. This will pass as your body adapts to this way of eating.

You may want to ease yourself in gently to veganism by starting with eliminating animal flesh then after a few weeks cutting out eggs and dairy.

Nutrients you may want to focus on as you begin vegan eating

A balanced diet is bedrock to good nutrition but if you’re used to eating animal foods as the main component of your diet then you may want to consider how you source certain nutrients in your diet.

Protein

There’s a current obsession with protein and whilst the richest sources are found in animal foods, there’s no reason you can’t get everything you need from plants. The trick is to include a source of vegan protein with every meal.  The richest sources are tofu, beans, lentils, pulses and vegan Quorn but other sources include quinoa, nuts, nut butters and seeds.  You will also glean a little protein from foods such as breads, pasta and rice.  The idea of pairing proteins is outdated so just mix and match them across the day to get a good intake of all the amino acids that make up this macronutrient.

Zinc

Zinc is an important part of many enzymes and has a role to play in immunity, processing carbohydrates, fats and proteins from foods and wound healing. The recommended daily intake for zinc is set higher for men as it plays a key role in maintaining prostate health, testosterone levels and overall reproductive health.

There’s a suggestion that vegans may fall short of this mineral in their diet but there are plenty of plant foods containing zinc. There’s also the issue of absorption, which is thought to be less from plant sources so just being mindful to include plenty of zinc-rich foods in your diet such as spinach, nuts, seeds, cocoa powder, mushrooms, beans, breads and cereal products will do the trick.

Vitamin B12

Vitamin B12 is mostly found in foods of animal origin so vegans should try to include fortified products such as plant milks and breakfast cereals in the diet. Yeast extract is one of the few vegan-friendly natural sources of vitamin B12. Contrary to popular belief, spirulina and other algae products are not reliable sources of this vitamin

Iron

Low intakes of iron can lead to tiredness, fatigue and low mood as this mineral is required to make red blood cells that carry oxygen around the body. The type of iron found in meat is more easily absorbed by the body than plant-based sources, but you can increase the uptake by partnering them with a source of vitamin C such as serving fruit juice with your breakfast cereals or combining red peppers with pulses, beans and lentils. Avoiding tea with meals can also help maximise the absorption of iron from your food. Good sources include pulses, nuts, seeds, fortified breakfast cereals, tofu, tempeh, dark green leafy vegetables, dried fruit, molasses and dried spices.

Calcium

Calcium is essential for the good health of your bones and is also required for proper muscle and nerve function. Although dairy is often (falsely) thought to be one of the only sources of this mineral, you can glean more than enough from foods such as tofu, almonds, dark green leafy vegetables, sesame seeds, tahini and fortified plant-milks. Try eating two or three servings of calcium-rich foods on a daily basis.

Omega 3

Omega 3 fatty acids cannot be made in the body. The two most important are called eicosapentaenoic acid (EPA) and docosahexeanoic acid (DHA), which are predominantly found in oily fish.  Another type of Omega 3 called alphalinolenic acid (ALA) can be found in foods such as dark green leafy vegetables, quinoa, walnuts and chia seed oil.  This Omega 3 fatty acid is converted to EPA and DHA in the body, but the conversion rate is poor, so you may want to consider supplementing your diet with a vegan Omega 3 supplement (sourced from algae).

Store cupboard essentials for all vegans

  • Nuts
  • Seeds
  • Nut butters
  • Oils (extra virgin olive, rapeseed, sesame, chia)
  • Soy (tofu, miso, tempeh)
  • Fortified plant milks
  • Yeast extract
  • Dried spices
  • Cocoa powder
  • Quinoa
  • Canned beans, pulses and lentils
  • Tahini
  • Avocado
  • Hummus
  • Dried fruit
  • Wholegrains (oats, barley, brown rice, spelt)
  • Wholemeal pasta and breads
  • Vegan Quorn
  • Yeast extract
  • Fortified cereals

There’s no reason why anyone can’t get everything they need from a vegan diet.  Certain nutrients such as zinc are particularly important for men and they may also need to consider their overall energy and protein intake if they are trying to gain or maintain body weight alongside a heavy training regime.  They key is planning and understanding how to create quick and easy vegan meals to reduce the burden of cooking.  Supplements such as a multivitamin and mineral or omega 3 may be worth investing in as you begin the transition to vegan eating to insure you are getting everything your body needs.

 

  1. https://store.mintel.com/uk-meat-free-foods-market-report
  2. https://store.mintel.com/healthy-lifestyles-uk-october-2016
  3. https://www.ipsos.com/sites/default/files/migrations/en-uk/files/Assets/Docs/Polls/vegan-society-poll-2016-topline.pdf
  4. https://www.just-eat.ie/blog/plant-based-diet-2018/
  5. https://foodrevolution.org/blog/vegan-statistics-global/
  6. https://www.independent.co.uk/life-style/food-and-drink/vegan-dishes-chefs-restaurant-menus-added-2018-veganism-trend-us-a8511526.html
  7. https://www.ncbi.nlm.nih.gov/pubmed/26707634
  8. https://www.ncbi.nlm.nih.gov/pubmed/26138004
  9. https://www.ncbi.nlm.nih.gov/pubmed/24636393
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466938/
  11. https://www.ncbi.nlm.nih.gov/pubmed/21983060
  12. https://www.ncbi.nlm.nih.gov/pubmed/10466166
  13. https://www.ncbi.nlm.nih.gov/pubmed/23583444

 

Colour code your health by eating the rainbow!

Colour code your health by eating the rainbow!

Colour code your health by eating a rainbow of foods (download as PDF Colour code your health with rainbow foods)

It feels as though we are continually being told to eat more fruits and vegetables to maintain good health and keep diseases at bay, with current research suggesting that eating five-a-day is not enough to reap the health benefits they have to offer.  So, what exactly is it about these nutritious colourful allies that makes them so great? 

The protective effect of antioxidant micronutrients such as the ACE vitamins and selenium have been understood for some time now.  These antioxidants are essential to help reduce free radicals in the body (unstable molecules produced from digestion and exposure to pollution, sunlight and cigarette smoke) and they have have been attributed to lowering the risk of many diseases including cardiovascular disease, cancer and dementia.  However, research has now moved forward to discover the beneficial effects of compounds known as phytonutrients that are responsible for colouring fruits and vegetables, and how they too can have a powerful effect on our health and reduce the risk of disease.

 


“The protective effect of antioxidant micronutrients such as the ACE vitamins and selenium have been understood for some time now”


 

Phytochemicals originally evolved to help plants protect themselves from diseases and insects and research is beginning to demonstrate that in the same way they can also help to protect us from disease.  There are thousands of phytochemicals found in fruits and vegetables and as the research is new we’re only just starting to unveil their identity and extremely complex action within the body.

Although the science is complex, the message is simple; eat a wide variety of different coloured foods.  As nutrients in foods work in synergy and different phytonutrients can be more freely absorbed depending on their make up within the structure of the food, it’s also a good idea to not only mix colours and types of fruits and vegetables but also cooking methods combining raw with cooked (such as adding roasted sweet potato or tomatoes to salad).

 


“Although the science is complex, the message is simple; eat a wide variety of different coloured foods”


 

By dividing different fruits and vegetables by their hue you can see how mother nature has allowed us to colour code our health by eating a rainbow of foods.

 

Red and pink 

 

 

Foods:  watermelon, pomegranate, red peppers, tomatoes, strawberries, pink grapefruit, cranberries, red grapes, raspberries, rhubarb, red chillies

Benefit: Most red fruits and vegetables contain lycopene, which is a member of the carotenoid family which are converted into vitamin A within the body.  This vitamin along with vitamins C and E help to protect the body from free radical damage.  Studies show that Lycopene* may reduce the risk of prostate cancer as well as helping to promote good colon health.  Red berries contain ellagic acid (helps to support the immune system) and anthocyanins, which research suggests reduces inflammation and help preserve memory whilst helping to slow down the degenerative processes of ageing.  These are also considered to be protective against certain cancers and cardiovascular disease as well as showing antiviral and antibacterial properties.

*Lycopene is more freely available in processed or cooked tomatoes.  Try roasting cherry tomatoes with balsamic and a little olive oil, which helps with the absorption of lycopene.

 

Yellow and orange

 

 

Foods: Yellow peppers, orange peppers, cantaloupe melon, carrots, sweetcorn, butternut squash, mangoes, grapefruit, peaches, pineapples, oranges

Benefit: The key antioxidant found in orange and yellow fruits and vegetables are carotenoids (also found in green leafy vegetables). These are converted to vitamin A in the body, which is essential for healthy skin and eyes.  Beta-carotene has been linked to a reduced risk of heart disease and certain cancers as well as playing a role in the immune system, reducing cognitive decline and possibly dementia risk.  You will also find a group of compounds in this hue known as bioflavonoids which studies suggest reduce inflammation in the body and may also work to slow down the development of cancer, heart disease and neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Combining your orange foods with healthy fats found in avocados or oils will help with the absorption of carotenoids.  Try drizzling olive oil over roasted butternut squash.

 

Green

 

Foods: Peas, kale, broccoli, kiwi fruit, avocado, mint, gooseberries, grapes, asparagus, artichokes, pak choi, honeydew melon, green peppers, Brussles sprouts, cabbage, green beans

Benefit: Lutein (found also in yellow fruits and vegetables) and zeaxanthin found in green vegetables are major pigments in the eyes and important for the maintenance of healthy vision.  Studies have shown that people who eat higher amounts of these compounds in their diet have a lower risk of developing age-related macular degeneration (AMD) which is a major cause of blindness as we age. Zeaxanthin may also help to reduce the risk of breast and lung cancers, and play a role in the prevention of heart disease and stroke. Leutiolin is another antioxidant found in green peppers and celery which has been found to lower inflammation in the brain and central nervous system. Green foods also contain quercetin which also has an anti-inflammatory effect within the body.

 

Purple and blue

 

Foods: black grapes, beetroot, cherries, blackberries, blueberries, red onions, aubergines, purple potatoes, purple cabbage, plums

Benefit: Anthocyanins are present in this colourful group of fruits and vegetables.  These compounds are thought to reduce inflammation, which may help with preservation of memory and reduced risk of certain cancers. Blueberries have been the focus of research into the effects of anthocyanins and reduced mental decline (including Alzheimer’s).  Purple grapes are especially high in a type of polyphenol known as resveratrol, which has been shown to protect against heart disease and promote a healthy circulatory system by reducing the levels of bad blood fats and blocking the formation of blood clots (which can cause heart attack and stroke).  Blackberries contain ellagic acid and catechins, which may help to protect against cancer.

 

White

 

Foods: Mushrooms, garlic, onions, cauliflower, endive, parsnips, turnip, taro, celeriac

Benefit: Although not strictly a colour of the rainbow, white vegetables also contain a variety of phytonutrients that can have a protective effect on your health.  Onions and garlic contain quercetin and allicin, which are known to kill harmful bacteria and protect capillaries (smallest of the body’s blood vessels).  You will find powerful polyphenols in mushrooms which can help to reduce the risk of heart disease.  Glucosinolates and thiocyanates found in cauliflower may also help reduce the risk of heart disease and cancer as well as help with digestive disorders.

 

Just adding a few more colours to your meals each day can make a big difference to the nutritional quality of your diet.  Here are my top five tips to adding a little extra colour to your diet:

  • Try to include at least two different colour vegetables with each meal, this could be a salad with tomatoes and cucumber, roasted squash and beetroot or peas with baby onions
  • Smoothies and juices are a great way to combine lots of different coloured fruits and vegetables such as beetroot, carrot and apple
  • Homemade soups are an easy way to combine colours as are stews and casseroles
  • Snack on a variety of chopped veggies (perhaps with a dip such as hummus) such as courgette, red peppers and carrot
  • Throw a handful of mixed berries over porridge, breakfast cereal or yoghurt;  you could even combine them with sweet apples to make a antioxidant-rich fruit compote

 (download as PDF Colour code your health with rainbow foods)

Time to join the culture club – your guide to probiotics

Time to join the culture club – your guide to probiotics

 

Time to join the culture club (download PDF here The culture club)

So, you’re clean eating, gluten free, fasting, eating avocados like their going out of fashion, chugging down green juices with the latest wonder powders and using coconut oil to cook and apply to every part of the body from top to toe to achieve an enviable state of health and wellness.  But health trends come and go, and whether they stand the test of time is usually based on popularity over real results.

One area of health that has always been popular is the gut and the one thing we know for sure is that an efficient gut equals good health.  Probiotics have been hip for a while now and this is one trend with a lot of research to back up the claims. The discovery of how to sequence the bacteria that live in the gut has widened this area of research and allowed scientists to explore it in a similar way to DNA 20 years ago.

 


“One area of health that has always been popular is the gut and the one thing we know for sure is that an efficient gut equals good health”


 

Good digestion insures that your body can process foods efficiently and deliver all the essential nutrients without bloating or other digestive complaints that can impact on how you feel day-to-day and the role of gut bacteria in this context is well established.  But these clever microbes are not just about good digestion and new exciting research is drawing associations between the microbiome and areas of healthy you may never have considered before. 

 

What’s the deal with bacteria?

The body is full of bugs that make up one of the most complex ecosystems in the world with over 400 different species living in the gut.  Generally, these bugs are not harmful and many have a beneficial role to play in the body. 

Gut bacteria are essential in the process of breaking down food to extract nutrients that are required for our survival.  Bacteria help to synthesize certain vitamins including B12, folic acid and thiamin that are required for energy metabolism, red blood cell production and maintaining a healthy nervous system.   These microbes also teach our immune systems to recognize foreign invaders and produce anti-inflammatory compounds that fight off disease-causing bacteria.  Clever stuff.

 


“Gut bacteria are essential in the process of breaking down food to extract nutrients that are required for our survival”


 

Nurture your own culture club

 The community of bacteria in your gut is specific to you and is referred to as your microbiome.  The diversity of your microbiome is especially important to help maintain a healthy gut as bad bacteria are limited and tightly controlled by the good variety.  If your diet is unhealthy and rich in sugary or processed foods then there’s a chance that the good bacteria in your gut will become weakened, impacting on health as you provide an all-you-can-eat buffet for bad bugs to thrive on and take over.   A buildup of bad bacteria may result in a number of health problems such as food allergies, yeast infections or inflammatory bowel disease. 

 


“A buildup of bad bacteria may result in a number of health problems such as food allergies, yeast infections or inflammatory bowel disease”


 

Interestingly, the trend for carbohydrate free diets could have an impact on the diversity of bacteria in your gut.  A high fat and protein diet is not necessarily the issue as bacteria will find something to live on in the gut but the diversity of bacteria and their activity may change in the absence of carbohydrates.  Like us, bacteria prefer to live on carbohydrates (glucose) and from this they produce short chain fatty acids that are good for your gut.  Once carbohydrates are taken out of the diet, bacteria start to thrive on amino acids that make up proteins, which produces other compounds that are considered more poisonous than beneficial

 

What are probiotics?

Probiotics are beneficial bacteria that contain strains that have been shown to have a positive health benefit.  There seem to be a lot of interesting foods labelled as being probiotics ranging from chocolate through to tea but to get the most benefit you need to look for well researched strains such as Lactobacillus or Bifidobacterium with at least 10 billion bacteria per serving.  Some foods such as kimchi are also touted as being a probiotic and although they may have health benefits for your gut the strains they contain (and there are many strains) are often not well researched and so cannot be classed as such.

 


“Probiotics are beneficial bacteria that contain strains that have been shown to have a positive health benefit”


 

How do probiotics benefit health?

One of the key benefits of probiotics is in maintaining good digestive health and research has shown how they can help with common digestive complaints such as diarrhoea and constipation.  Probiotics have also been shown to be of benefit for people suffering with IBS and food intolerances such as lactose intolerance. 

 


“One of the key benefits of probiotics is in maintaining good digestive health and research has shown how they can help with common digestive complaints such as diarrhoea and constipation”


 

Immunity is also a key area of research.  Around 80% of the immune system resides in the gut and studies have shown that probiotics are successful in preventing upper respiratory tract infections (coughs and colds) as well as reducing the infection time.  Probiotics are also essential for anyone that has had to take antibiotics that have an apocalyptic effect on all the bacteria in the gut.   Taking probiotics alongside medication and for a few weeks afterwards should be a common place recommendation to help restore your microbiota.

 

The future of probiotics

Where things get very exciting is in the research that is starting to put science to the concept of that “gut feeling” by exploring the relationship between gut bacteria and how this may impact on behaviour, metabolism and mood via a signaling pathway called the gut-brain axis with early findings suggesting a possible link to conditions such as obesity and depression.

The future of gut bacteria is also fascinating as researchers at Kings College London predict that we may be able to receive individualized probiotic advice relating to the unique diversity of strains that make up our own personal microbiota.  Researchers have commented that it is naive to think that a ‘one-size-fits-all’ approach to probiotics and that in the future.  Metagenomic testing may be able to map your microbiome by sequencing every gene in every living organism in your gut.  This would provide data on the functions of your microbes as well as viruses, fungi, virulent genes and antibiotics resistance.  Understanding this may help link in with the research around the how certain bacteria strains are associated with specific health conditions.

It may also be time to ditch expensive skin care products in place of probiotics to achieve a healthy, clear, glowing complexion.  Whilst the link between skin and gut bacteria is complicated, it has been shown that the health of your microbiome may be a significant player in the quest for healthy skin.  If your gut is overrun with bad bacteria or yeast then this can increase the permeability of the gut, which can result in inflammation as the immune system produces inflammatory cytokines in response to microbial toxins that enter your system.  Inflammation is at the root of skin conditions such as acne and research has shown how probiotic strains such as Lactobacillus casei and Lactobacillus plantarum may help to regulate the cytokines.  This doesn’t mean you can just pop a probiotic and expect great skin but there is an association with your microbiota.

 

Do we need to take probiotics?

If you have a healthy lifestyle and balanced diet then their maybe no need to invest in a probiotic but there is certainly no harm in taking them daily.  Probiotics are intended to be used in a therapeutic context as they help to deliver a beneficial dose to the gut that you may not be able to achieve by eating foods such as probiotic yoghurt.

 

What is the best way to take probiotics?

This is up to you really.  Probiotics are available in a capsule or tablet form such as Healthspan Super50 Pro (60 capsules for £28.50).  This form of probiotic is freeze-dried and activated on entering the gut. Other sources of probiotic yoghurt and drinks do contain beneficial strains but these are often not in as greater volume as a supplement or with as much variety.  You also need to be aware of the high sugar content of certain probiotic foods as some brands of ‘shot’ drinks have been shown to contain as much as 2 tsp of sugar. Probiotic foods are a good way to help maintain good bacterial levels but to make a real impact on the diversity of your microbiome you need a supplement.  Like all supplements, the key is to take them regularly to get the most benefit and this is even more important with probiotics as you are essentially trying to increase the amount in the gut.

 

What to think about when choosing and taking supplements

 If you’re considering taking a probiotic supplement then there are a few things you should consider when buying and whilst taking them.

  1. To be effective you need to choose a supplement that contains at least 10 million bacteria per serving.   
  2. Don’t take a probiotic supplement with hot food and drinks like tea or coffee as this can lessen the chance of the bacteria getting to your gut unharmed. Give it 30 minutes after taking them before you reach for the teapot.
  3. Alcohol can also render the bacteria in probiotic supplements useless so avoid knocking back with a glass of pinot!
  4. Research suggests that breakfast might be the best time of day as this is when bacteria have the greatest chances of surviving the acidic conditions in the upper part of the gut.
  5. Make sure you check the check the expiry date because once that’s passed there may not be any live bacteria left in the product.
  6. Choose a probiotic that includes a wide variety of strains to get the most benefit.

 

 Download PDF here (The culture club)

When is the best time to eat?

When is the best time to eat?

Mindful eating

I was recently asked by the Daily Mail Online about my favourite go-to breakfast?

This had me thinking a little bit about how my view of breakfast and eating in general has changed over the years.  There was a time when I conformed to the view that breakfast was the most important meal of the day and that you should eat as soon as you get up.  However, as i’ve gotten a little older (heaven forbid I am nearly 40!! – cringe) my food taste and lifestyle has changed.  I’m no longer dashing to the gym at the crack of dawn as stressful deadlines and lack of organization skills have me up early, frantically typing to meet overdue deadlines and for some reason the last thing I feel like doing when I’m stressed or distracted is eating.  Coffee is the only thing that’s going to hit the spot at 6am.

Forget the old adage of eating breakfast like a king, lunch like a prince and supper like a pauper.  Who even came up with this anyway! I now firmly believe that eating should be more intuitive.  Not that you should throw regular meal times out of the window but I do think that we need to learn to listen to our body and eat when we genuinely feel hungry.

Understanding your own hunger and fullness is probably the best thing you can do to help maintain a healthy weight and work in sync with your body.  This doesn’t mean starving yourself because you’re too rushed in the morning to make breakfast or cant be bothered to cook, but satisfying the need for food when your body asks for it.

There’s a whole raft of information out there dictating when, how and what we should be eating, but understanding and listening to your own body is always going to be the best option.  There was a time when we had to hunt for our food and mealtimes were dictated by what you managed to forage or catch.  Although you cant draw comparisons as we have come a long way since then, eating for the sake of eating or at a set times during the day just doesn’t seem to make sense.

It’s really flippant to think this is an easy way to eat as there are wider issues around food that influence how and what people eat but learning to adopt basic mindfulness and intuitive eating skills can help.  Don’t be put off by the sound of these concepts as they really are just common sense.

Whilst a healthy balanced diet is key to good health, the idea of what this is has become very blurred as we have so much access to nutrition advice and media attention on the latest superfood or wonder diet.  Just getting back to basics about healthy eating and focusing your attention more on how you eat and not what you eat will help you to tune into your basic cycle of hunger and satiety.

Tips for mindful eating

Eat slowly

Eating is not a race.  Taking your time to eat and enjoy your food will help you to recognize when you’re full.  Chew your food slowly as this will help with digestion and give your body time to recognize that you are full.  Eating too quickly also leads to indigestion and bloating.  Many fast eaters have adopted these habits from childhood and they often come from large families so trying to educate your children on the idea of eating slowly may go some way in helping to prevent this habit from being passed on.

Switch off! 

Try and make food and eating the main attraction at the dinner table.  Turn the TV off and make dinner time an electronic-free zone.  This doesn’t mean forgoing the Saturday night take-away and movie but just making all other evening meal times about the food without distraction.

Savour the flavour

Eating slowly and savoring every mouthful of food allows you to appreciate the flavours and textures of food, which adds to the enjoyment of eating.  If you wolf down you meal in five minutes then it’s likely you won’t even notice what you’re eating and this can lead to a lack of appreciation making food and eating a mechanical process of eating to live rather than living to eat.

So after all that, what was my favorite breakfast?  Well it was chopped egg and avocado on toast that I actually ate at 11am when I finally felt hungry after a morning of deadlines and coffee.

 

Chopped egg and avocado on toast 

Serves 1

300 calories per serving 

 

Ingredients 

1 egg

1 small avocado

1/2 yellow pepper, deseeded and finely diced

1 spring onions, finely sliced

2 chives, finely chopped

1 small handful of coriander, finely chopped

1/2 lemon, juiced

Sea salt

Black pepper

1 tbsp Extra virgin olive oil

1 slice of granary bread, toasted

 

Method

  1. Place the egg in a small pan of water set over a high heat and bring to the boil.  Simmer for 8 minutes then take the pan off the heat and place under cold tuning water to cool.
  2. Once cooled (about 2 minutes), peel the shell from the egg.  Quarter the egg.
  3. Add the remaining ingredients (except the granary toast) to a medium-sized bowl and combine well.
  4. Serve the egg on a plate with the avocado mixture and granary toast.

 

Download recipe here Chopped egg and avocado on toast 

 

 

 

Quorn, cauliflower and sultana curry

Quorn, cauliflower and sultana curry

Cauliflower, Sultana and Quorn Curry

Serves 4

535 calories per serving

Rich in: potassium, iron, zinc, B6 and vitamin C

This curry is a brilliant example of how you can replace meat for Quorn.  Using Quorn offers a rich source of protein as well as a source of zinc, which has been shown to help maintain a heathy immune system.  Cauliflower is also one of the most humble superfoods.  Although it may not be the most colorful of foods it is packed with vitamin C and sulphur compounds that hep to protect the body against diseases such as cancer. 

 

Ingredients

300g brown rice

1 tbsp Extra virgin olive oil

1 large onion, finely chopped

2 garlic cloves, finely chopped

1 inch piece of ginger, peeled and chopped

1 tbsp curry powder

1 tsp ground cardamom

1 red chilli, finely chopped

1 pinch sea salt

1 pinch black pepper

200g can of chickpeas, drained and rinsed

350g Quorn pieces

3 tbsp sultanas

1 medium cauliflower, trimmed and cut into small florets

½ can of coconut milk (reduced fat)

1 lime, juiced

1 small bunch of mint

1 small bunch of coriander

 

Method  

  1. Set a medium saucepan of water to boil. Once the water is boiling add the rice.  Turn the heat down and simmer for 20 minutes until tender.
  2. Heat a large deep-sided non-stick pan over a medium heat and add the oil. Add the onion, garlic and ginger to the pan and cook gently for 5 minute until softened.
  3. Add the spices to the pan and cook for 1 minute until they become fragrant.
  4. Add 200ml of water to the pan and simmer for 2 minutes. Now add the chilli, salt, pepper, chickpeas, Quorn and sultanas then simmer for a further 10 minutes.
  5. Add the cauliflower florets and a further 150ml of water then simmer for another 5-8 minutes until the cauliflower is tender (keep the cauliflower tender to add texture)
  6. Pour in the coconut milk and add the lime juice, mint and coriander then cook for a further 2 minutes. Check for seasoning and then take off the heat.
  7. Drain the rice and serve in bows with the curry.

 

 Download PDF here Cauliflower curry

 

 

 

How easy is it to get your 10-a-day?

How easy is it to get your 10-a-day?

How easy is it to get 10-a-day? (download PDF How easy is it to get 10)

So, just when you thought you were managing to eat your 5-a-day, new research by Imperial Collage London shows that we should be eating 10-a-day to get the best benefits for our health.  Evidence shows that eating fruits and vegetables can help to protect against diseases such as heart disease and cancer.  The benefits of these plant foods lie in their high fibre content as well as the vitamins, minerals and other plant compounds they contain. 

 

What makes fruits and vegetables so beneficial for health?

As well as vitamins and minerals that are essential for life, fruits and vegetables also contain a good source of fibre, which is lacking in the average UK diet.  Fruits and vegetables also contain phytonutrients, which are not essential to life but have an added health benefit.  These plant compounds are responsible for their bright colours and act as antioxidants in the body that help to reduce inflammation and the damage caused by excess free radicals that can build up because of a poor diet, environmental factors and stress.   Such compounds include beta carotene (found in orange and green varieties), anthocyanins (found in blue and purple varieties) and lycopene (found in red varieties).  Certain phytonutrients have also been linked to specific conditions such as lutein and zeaxanthin (found in yellow and green vegetables), which have been shown by research to help protect against age related macular degeneration (leading cause of blindness in older people.

The other significant factor here is that if you’re eating 10-a-day then the chances are you have a very heathy diet, which of course will protect you against diseases as well as help you maintain a healthy weight (a risk factor for many diseases).

 

How much do we currently eat?

The last National Diet and Nutrition Survey (NDNS 2016) showed that the average intake of fruits and vegetables is 4 serving per day.  If you take fruit out of the equation, then this drops to 3.4 servings per day.  On average, it seems that only 27% of adults manage to eat 5-a-day.

The key benefits lie in vegetable intake so it’s this that we need to focus on to glean the greatest benefit to health. 

 

So what counts?

A serving of fruits and vegetables is 80g (40g of dried fruit).  All fruits and vegetables count and some portions may be heavier than 80g such as a whole pepper (160g) or half an aubergine (150g).   Smoothies are classed as 2 servings and juices as 1 serving but only once in the day.   A single portion of pulses and beans (even baked beans!) are classed as 1 serving but only once in the day.  Cook-in-sauces can also count if they’re tomato-based so if you chuck in a few handfuls of frozen peas to your pasta sauce you’re already getting 2 servings.

 

Is 10-a day completely unachievable?

Absolutely not! You could even be eating more than you think.  In relation to the 5-a-day guidance, the NHS says, “evidence shows that there are significant health benefits to getting at least five 80g portions of a variety of fruit and vegetables every day. That’s five portions of fruit and veg in total, not five portions of each.”  So, the new 10-a-day goal is 800g of fruit and vegetables not necessarily 10 individual servings of each, although including lots of different varieties can means a wider range of nutrients.

This may help to ease the daunting thought of 10-a-day as composite dishes add up.  A simple chilli could in fact provide you with 2-3 servings when you count the canned tomatoes, red kidney beans, peppers, onions and garlic.  Serve with guacamole or a tomato salad and you could get as much as 4 servings in one meal.

Some people may feel that cost is an issue but frozen vegetables can provide a cheaper way to add these foods to your diet.  Canned pulses are also a cheap way to add a serving of vegetables as well as bulking out meals and adding protein and key minerals such as iron, calcium and zinc. to your diet.  You can also source cheaper vegetables from local markets and buying in season helps as well.

 

Top ten tips to achieving 10-a-day 

  1. Keep frozen vegetables and canned pulses to hand as they’re a quick way to add a serving of vegetables to your dishes.  Just remember to grab a few handfuls when you’re cooking.
  2. Dried fruit makes for a great healthy snack and 40g counts as one of your five-a-day.
  3. Get creative with toppings at breakfast by adding fresh or dried fruits to cereal or yoghurt.
  4. Toast can either be a breakfast option or a snack and you can add a serving of fruit and vegetables by topping with mashed banana or guacamole (try jazzing this up with lime juice, chillies and spring onions or even a sprinkle of chill powder).
  5. Potatoes don’t count but sweet potatoes do.  Swap them for your usual baked potato or add them roasted and chopped to salads.  They also make great dips!
  6. If your trying to make a dish go further or reduce your food bill by cutting down on meat then replace half the meat in a recipe with canned lentils, which are a good source of protein and key minerals as well as adding a serving of vegetables to your daily intake.
  7. Remember it’s the sum weight of the vegetables that count.  Homemade soups and stir fries can add as much as 3 servings to your daily intake.
  8. Choose vegetables that are the least hassle to prepare.  There’s no point buying squash and beetroots if you don’t know what to do with them and they just end up going off in the fridge.  Green beans, Tenderstem broccoli, frozen peas or soya beans are easy to chuck in a pan of boiling water.
  9. If you find vegetables boring, then explore cuisines such as Indian that make the most of vegetables by using tasty spices.  Dried spices also help to boost your intake of minerals such as iron and have been shown to hold some interesting anti-inflammatory properties.
  10. Get creative!  If you have picky eaters, then try blending vegetables before adding to dishes.  There are also lots of recipes on the internet that provide inventive ways to add vegetables to dishes such as parsnip muffins or beetroot and chocolate cake.

Meeting the new guidance is not as difficult as you think and using the simple tips above can help.  Also, try searching the internet for recipe ideas that float your boat using your favourite flavours and cuisines.

For more information on how to get more vegetables into your diet go to NHS choices.  You will also find lots of recipe ideas at BBC food.

 

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Foods high in zinc

Foods high in zinc

Highest foods and greatest sources of zinc (download as a PDF Foods high in zinc)

Zinc is an essential mineral so you need to obtain it from the diet as your body cannot make it.  This mineral is involved in approximately 100 enzymatic reactions in the body and plays a role in immunity, protein synthesis, wound healing, DNA synthesis and cell division.  Zinc is also required for a proper sense of taste and smell as well as growth and development during pregnancy, childhood and adolescence.

This mineral is essential for men’s health.  Zinc plays a role in fertility by helping to improve the quality of sperm (1).  Research has shown that men with lower levels of seminal zinc had lower sperm counts as well as more abnormal sperm, which may be due to the protection of zinc against oxidative damage.

Zinc may also help to protect the health of the prostate.  Men with low levels of zinc in their diet tend to have higher chances of developing and enlarged prostate, which is known as benign prostate hyperplasia or BHP (2).

Zinc has long been associated with immunity and the common cold and some evidence points towards the benefits of this mineral in lessoning the symptoms by way of zinc lozenges (3).  Zinc also not only increases the production of white blood cells that fight infection, but also helps them fight more aggressively. It also increases killer cells that fight against cancer and helps white cells release more antibodies.  Zinc increases the number of infection-fighting T-cells, especially in elderly people who are often deficient in zinc and whose immune system may weaken with age (4).

Skin and hair health may also benefit from gleaning enough zinc from your diet.  Zinc plays an important role in overall skin health, and it may also treat eczema, psoriasis, dandruff, burns and boils (5).  This essential mineral also helps skin wounds heal faster.  Low intake of zinc has also been associated with hair loss (6)

Like many nutrients, zinc also acts as an antioxidant in the body.  Antioxidants help to reduce the damage done by excess free radicals that can increase cell aging and build up as a result of a poor diet, lifestyle and environmental factors. Antioxidants also play a role in reducing inflammation in the body.  Prolonged inflammation is thought to be at the root of many serious health conditions such as heart disease and cancer.

 

How much do you need?

UK Adult men require 9.5mg per day

UK Adult women require 7mg per day

 

Average intakes in the UK

Women consume more zinc than men

Most men and women have intakes above 100% of the RNI for zinc

9% of adult men have very low intakes of zinc

10% of teenage boys have very low intakes of zinc

 

Groups most at risk of deficiency  

The bioavailability of zinc from vegetarian diets is lower than from non-vegetarian diets because vegetarians do not eat meat, which is high in bioavailable zinc. Vegetarians and vegans also typically eat high levels of legumes and whole grains, which contain phytates that bind zinc and can inhibit its absorption.

Vegetarians can sometimes require more zinc than non-vegetarians. Certain food preparation techniques can help to reduce the binding of zinc by phytates and increase its bioavailability such as soaking beans, grains, and seeds in water for several hours before cooking them and allowing them to sit after soaking until sprouts form. Vegetarians and vegans can also increase their zinc intake by consuming more leavened grain products (such as bread) than unleavened products (such as crackers) because leavening partially breaks down the phytates; thus, the body absorbs more zinc from leavened grains than unleavened grains.

Alcoholics can have low levels of zinc because alcohol decreases intestinal absorption and increases urinary excretion of zinc.  Alcoholism can also affect food intake, which can limit the amount of zinc consumed.

Be aware that high intakes of zinc intakes can inhibit copper absorption, sometimes producing copper deficiency and associated anemia so be wary of supplement containing very high doses of this mineral.

 

How to increase your intake of zinc 

  • Add seeds as a topping to salads, cereals and porridge
  • Include plenty of dried herbs and spices to your meals
  • Include shellfish in your diet, which can be used to make salads, stews and stir-fry’s
  • Include plenty of pulses and lentils in your diet, which can be added to salads, stews, casseroles, soups or made into dips
  • Cocoa powder is high in zinc so the occasional treat of high cocoa dark chocolate is a good source of try making a cup of cocoa or homemade nut milks flavoured with this ancient ingredient
  • Try switching to wholegrains such as breads, rice and pseudo grains such as quinoa
  • Oats are high in zinc and make great breakfasts or toppings for sweet dishes such as crumbles and even savoury toppings
  • Nuts and seeds are high in zinc so try making your own healthy granola or flapjacks
  • Go veggie a few times each week and swap meat for tofu or Quorn
  • Eggs are the breakfast of champions and also make a great snack when boiled (try serving with smoked paprika, celery salt or tabasco sauce)
  • Don’t skip breakfast! Even a small bowl of your favourite wholegrain cereal can add a useful source of zinc to the diet. You can also use cereals as savoury topping

 

Foods highest in zinc (data taken from McCance and Widdowson)

 

Food Portion size (g) Mg per serving Mg per 100g
Shellfish
Raw oysters 80 47.4 59.2
Boiled lobster 100 5.5 5.5
Boiled lobster 100 2.5 2.5
Cooked mussels 100 2.3 2.3
Boiled prawns 100 2.2 2.2
Sardines canned in oil 50 1.1 2.2
Anchovies canned in oil 10 0.3 3
Meat and offal
Fried calf’s liver 100 15.9 15.9
Lamb neck fillet grilled 100 6.4 6.4
Grilled sirloin steak 100 4.3 4.3
Fried chicken liver 100 3.8 3.8
Grilled pork steak 100 2.9 2.9
Roast turkey 100 2.5 2.5
Grilled gammon steak 100 2.2 2.2
Ham 100 1.8 1.8
Grilled back bacon 50 1.6 3.1
Roast chicken 100 1.5 1.5
Pulses
Cooked aduki beans 80 1.8 2.3
Tempeh 100 1.8 1.8
Cooked chickpeas 80 1.0 1.2
Cooked red kidney beans 80 0.8 1
Cooked pinto beans 80 0.8 1
Cooked lentils 80 0.8 1
Tofu 100 0.7 0.7
Miso 30 1.0 3.3
Grains
Quinoa 180 5.9 3.3
Wheatgerm 30 5.1 17
Wholegrain rice(boiled) 180 3.2 1.8
Wholemeal bread 80 1.3 1.6
Oats 50 1.2 2.3
Oatcakes 40 1.3 3.3
Dark rye flour 30 0.9 3
Cereals
All bran 40 2.4 6
Bran flakes 40 1.0 2.5
Shredded wheat 40 0.9 2.3
Muesli 40 0.9 2.3
Weetabix 40 0.8 2
Special K 40 0.8 2
Fruit n fibre 40 0.6 1.5
Cheese and eggs
Parmesan cheese 30 1.5 5.1
Eggs 100 1.3 1.3
Edam 30 1.1 3.8
Cheddar cheese 30 0.7 2.3
Brie 30 0.6 2
Goats cheese 30 0.3 1
Nuts and seeds
Cashew nuts 25 1.5 5.9
Pecan nuts 25 1.3 5.3
Brazil nuts 25 1.1 4.2
Peanut butter 30 1.1 3.5
Peanuts 25 0.9 3.5
Tahini 15 0.8 5.4
Almonds 25 0.8 3.2
Poppy seeds 5 0.4 8.5
Pumpkin seeds 5 0.3 6.6
Pine nuts  5 0.3 6.5
Cocoa powder 15 1.0 6.9
Sesame seeds  5 0.3 5.3
Sunflower seeds 5 0.3 5.1
Vegetables
Quorn 100 7.0 7
Dried mushrooms 40 1.9 4.8
Frozen peas 80 0.7 0.9
Seaweed (nori) 10 0.6 6.4
Asparagus 80 0.6 0.7
Spinach 80 0.6 0.7
Okra 80 0.5 0.6
Brussels sprouts 80 0.4 0.5
Sundried tomatoes  40 0.3 0.8
Mushrooms 80 0.3 0.4
Parsnips 80 0.2 0.3
Endive 80 0.2 0.2
Herbs and spices
Dried chervil 5 0.4 8.8
Fenugreek 5 0.3 6.9
Dried thyme 5 0.3 6.2
Dried basil 5 0.3 5.8
Mustard seeds 5 0.2 4.7
Dried oregano 5 0.2 4.4
Cumin seeds 5 0.2 4.2
Curry powder 5 0.2 3.7
Dried cardamom 5 0.1 2.6

 

    References

  1. https://www.ncbi.nlm.nih.gov/pubmed/19285597
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3114577/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136969/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2702361/
  5. https://www.hindawi.com/journals/drp/2014/709152/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3870206/

 

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