The rise in popularity of vegetarian, vegan and gluten free food

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

people-ask-if-being-vegan-is-hardAs a nutrition coach many of my clients are looking to make changes to their diets and lifestyle in order to get healthy or remain healthy. I’ve noticed more and more are asking about specialist diets like vegan, vegetarian and gluten free. The reasons for their interest is wide and varied from ethical, health conscious, animal welfare, weight loss etc.

As a chef and vegetarian myself I can help them to make changes to their diets at home, like looking for good protein sources from nuts, tofu, beans etc.  But it can be a challenge when eating out

I’m always looking out for places that can cater for my clients needs, so I was really 13254478_1160235210663280_6513997701495040005_npleased when a friend pointed me to a Facebook page of a local restaurant. The Parlour, West Bridgford have taken the step of producing a vegan and vegetarian menu (along side their standard menu), it even has a vegetarian and gluten free afternoon tea option

 

Well I obviously couldn’t pass up this opportunity to pay them a visit and see for myself.

The staff were very quickly at my side asking if I’d like to see the new menu, they were  13267770_1164185180268283_4277182947733651586_nexcited about the launch, which so far was proving a winner. Time would tell if I thought so too. They were well versed in all aspects of the new menu and talked me though it, answering all my questions.

The menu was really appealing and extensive, with some interesting sounding dishes like the Persian salad of Spiced quinoa with pomegranates and a mojo dressing, or the pea and mint tortellini. After much thought I went for the ‘naughty vegan burger’; a soya burger, vacon, vegan cheese, flamenco yoghurt served in a vegan bun with sweet potato fries and fermented slaw

IMG_6179It looked pretty impressive when it arrived, like any other loaded burger. Now this is a good thing because often when I’m out with my meat eating friends my veggie/vegan food looks second best. However this burger would most definitely win ‘Best in show’

And it tasted good too. The bread was not too doughy, there was a good selection of salad and the bun wasn’t soaked in sauces and dressings. The fermented slaw had a lovely crisp freshness to it; nutritionally it will add lots of good bacteria in to your diet. And somewhere in the burger there was some lovely heat and spice, not sure if it was the Flamenco sauce. The sweet potato chips IMG_6181were a good option because of their additional nutrients and fibre, they tasted good too.  But I had to leave some as the portion was quite generous. I was even offered vegan ketchupIMG_6183

All in all, a triumph!

 

 

I was shown all the homemade veggie, vegan and gluten free cakes  And as tempting as they were I had to decline as I was too full.   Which means I will have to return

A quick additional note on the décor, when I first visited I noticed a few stuffed animals on the wall. I always felt uncomfortable knowing they were there, and wondered if they would remain now that the restaurant was expanding its veggie repertoire. And I am very pleased to say a member of staff had the same thought, so the animals have been replaced by some rather nice paintings.

 

Well done the Parlour, you have thought of everything!

Vita-Berry Blast

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

www.nutrition-coach.co.uk

smoothieThis Wednesday I will be at Maggie’s, Nottingham, The cancer support centre at the City Hospital, talking to teenagers and young adults about healthy eating.  So what better way to showcase good nutrition than by making a smoothie, I’m hoping to have lots of audience participation

Smoothies are a great way to get one or more of your 5-a-day.  The combinations of fruits, veg and protein can be endless.  But I will be using a recipe based on one from my Nutribullet recipe book (with a little upgrade!)

nutribullet smoothies

We are also coming to the end of National vegetarian Week so what better way to celebrate the goodness of fruits and veg that to make the Vita berry blast (plus!)  The fruits anIMG_5263d veg chosen for this recipe are rich in antioxidants and flavonoids; which are particularly good at protecting the body from damage by ‘free radicals’

1-2 handfuls of rinsed fresh spinach or 2 blocks of frozen spinach – I use these all the time in smoothies they make the drink nice and cold and thick

 

IMG_61631 cup of blueberries

1 ripe banana

1 handful of strawberries

Cold water

Plus 2 tablespoons of oats and 2 teaspoons of chis seeds – for extra protein

Now for the difficult bit!

 

nutribullet

 

Tip all the ingredients  (except the water) into the large nutribullet cup.  Fill up to the MAX line (or just below) with water.  Screw on the blade, place it in the nutribullet, push down and twist and whizz for 1-2 minutes.

Serve as is, or add a sprig of mint for that professional touch!

Café Roya

Veg out – Café Roya, Beeston          

It was back in December 2014 when I reviewed a vegetarian restaurant; you may recall it was the Bluebird Café in Sherwood and since then it seems to have gone from strength to strength. It has decided to adopt a vegan approach to its menu as well as branching out and opening a retail shop next door to the restaurant

cafe royaSo I thought the time was right to visit another specific vegetarian restaurant, this time Café Roya in Beeston. I went with a group of friends; one of whom was a fellow veggie and the others were confirmed carnivores.

 

 

 

It is also national vegetarian week; what better way to celebrate than highlight great veggie restaurants in Nottingham

Because of the size of our party we were asked to pre-order. Now for cafe roya menumany studying the menu and deciding what to eat is a bewildering affair because of the choices on offer. That is not usually the case for vegetarians. But in this instance I took ages to decide what to have and it was such a great feeling to know I could eat anything in complete confidence that all the ingredients were going to be suitable.

 

On the night we were shown upstairs and had a little room all to ourselves. The brick walls were adorned with twinkling fairy lights and hopes were high; or at least mine were as the meat eaters looked a little apprehensive

My review has also been published on the Nottingham cafe roya reviewPost website Cafe Roya Nottingham Post

 

 

Our drinks order was quickly taken, we were asked if we wanted to make any changes to the pre orders after looking at the specials board. And then the starters promptly appeared.

 

I had Tempeh and shitake rice paper rolls – filled with ginger, spring onion and kaffir lime leaves and a sweet and sour dipping sauce, which were delicious and, by the way, vegan. My companions had equally tasty food including broadbean and mint mille feuille and raw food tacos – gem lettuce leaves topped with garlic avocado mayo, walnut ‘meat’ flavoured. The empty plates from around the table were taken away and I eagerly awaited the next course.

 

I kept with the Asian theme and my kombu and wakame seaweed and mushroom risotto looked pretty impressive. And it didn’t let me down on flavour either. Other popular choices were buttermilk soaked halloumi – in a crisp batter served with minted crushed peas, nori tartare sauce, vodka spiked tomatoes, pickled new potatoes and preserved lemon relish and oaxacan Mole – Mexican dish with sweet potato, peppers, corn and green beans in a thick sauce made from ground peanuts.

 

With that amount of variety and range of ingredients we all got our 5 a day. The dishes were beautifully presented and the best thing was they didn’t look ‘vegetarian’, just tempting and appetising

It would have been rude not to indulge in a little dessert so I went for a small piece of chocolate cake, while others chose hot banana and custard turnovers or toasted marshmallow skewers – something generally not suitable for a vegetarian because of the gelatine.

And deep joy, I finished off the night with a creamy soya cappuccino. I thoroughly enjoyed my experience at café Roya as did my carnivore companions and we will definitely be returning.

Get that vegetable vibe

Get that vegetable vibe – all hail the kale!!

UnknownNational Vegetarian Week 2016 runs from 16-24 May; it is a celebration of all things veggie.  We are all told that when it comes to vegetables 5 a-day doesn’t cut it any more and we should be eating 7 or more a-day.

So during this celebratory week ask yourself how is it possible to consume more veg and even if we could why should we?

logo160w

For an answer to those questions and a few more check out my new article on the Health Sciences Academy website http://thehealthsciencesacademy.org/news/susan-hart/

IMG_1368I go on to explain that vegetables (and fruit) should form a large part of a healthy diet in order to reduce the risk of suffering from some major illness like strokes, type 2 diabetes’s and some forms of cancer.  Its in part down to the wealth of antioxidants they contain.

 

veggies on the rise

 

Perhaps the message about the health benefits of being vegetarian is fining ground; The media, only this week announced that 25% of us will be veggie within the next 25 years.

So whether they are fresh, frozen, tinned, dried, cooked or raw vegetables and fruits will all add fibre, vitamins, minerals and antioxidants to your diet; without adding lots of calories, fat or cholesterol.  Whats not to love?!

One of the easiest ways to add more veg to your diet is to buy an inexpensive stick blender and blend lots of cooked imagesvegetables into a thick tomato sauce.  This can be used to make a healthy lasagna, vegetable and lentil soup, veggie pizzas, spaghetti Bolognese or shepherds pie.

Another tip is to turn your veggies and fruit into smoothies.  A green smoothie is a great way to mix the two.  IMG_2210Try adding kale, spinach, apple, mint and pineapple to a powerful blender like a nutribullet.  The resulting green mix will be packed with vitamins, minerals (including iron and calcium) and disease fighting antioxidants.  Add a couple of spoonfuls of oats and you will increase the fibre content, which will have you feeling fuller for longer

Try taking your time with your smoothie; think of it as a meal rather than a drink.  It takes about 20 minutes for messages to get from your stomach to your brain to say you are full.    Taking your time also allows all those hard working enzymes to extract maximum nutrients from your food.

If the thought of going veggie is too much then why not start with just one day a week.  There is a movement called ‘Meat free Monday’, and you’ve guessed it you have a meat free day on a Monday (and possibly Tuesday, Wednesday Thursday..!) I have created some great recipes that may inspire you to embrace this concept http://www.nutrition-coach.co.uk/blog/category/meat-free-monday-2/

If you don’t fancy cooking your own veggie food then why not check out my reviews of vegetarian food in local restaurants around Nottingham. Cafe Roya, in Beeston is a great example of how veggie food can be imaginatively prepared and served

http://www.nutrition-coach.co.uk/blog/category/restaurant-reviews/

IMG_6140Sometimes I even go further a field like Fellinis in Windermere, Lake District.  Their vegetarian food is well worth the trip

Today is also #foodrevolutionday, an idea devised by Jamie Oliver to encourage more children to become involved in fresh and healthy ingredients.  And you guessed it vegetables and fruits are high on the agenda

Why not share your tips for adding veg to your diet –   what worked best?

English watercress; king of the summer salad leaves

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

watercressDid you know it is the start of the English watercress season, which means that the greengrocers and supermarkets will be full of those peppery verdant leaves.  But why is it so good for you and what can you do with it?

That question was put to me by Jeremy Lewis at the Nottingham Post, and I replied…..

Watercress contains lots of vitamin K that helps calcium to form strong bones.  It also has an abundance of vitamin A, which is really good for eye health.  And if that wasn’t good 14281445-largeenough it also contains good levels of glucosinolate compounds, which many studies now suggest have anti-cancer effects.

So what to do with these little leaves of goodness?  Soup is the obvious choice, adding it to bulk out a salad is another great idea and cooking it into a frittata is a great way to get some additional nutrients.  And at only 26 calories per 100g you can afford to be generous

IMG_3026

 

My full response can be read in todays Nottingham Post or online English watercress, king summer salad leaves

 

 

 

 

How to successfully lose weight

How to successfully lose weight

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

400_F_32313411_SRgKYy8fq6hiYJgTNV0Ri9JQRXZcTatmLast weeks blog was about the fact that diets don’t work but you still find yourself embarking on yet another weight loss programme only to fail.

This week it’s all about how to succeed at losing weight and keeping it off

So here are my top 8 tips

 

  • Portion control – we all know that portion sizes at home, in restaurants, cafes, cinemas, supermarkets and other food outlets are getting bigger.  As are restaurant plates, coffee mugs, wine glasses etc.  So it is down to you to exert some control and utilise these tips
    • When eating out share a starter or pudding; not only will you be sharing the cost but also the calories.  burger-nachosGiven that a bowl of Nachos at a Wetherspoons has a gut busting 1,417 calories you’ll be glad you did!
    • When ordering a coffee at your favourite takeout ask for the smallest size.  The difference could add up to a 6lb weight loss over the year.  On this point I emailed Costa coffee over their apparent upselling technique of always asking the customer if they wanted medium of large and not mentioning the small size.  Their response:  we suggest the most popular sizes!!
    • imagesWhen eating at home always check the suggested portion size on the packaging of rice, pasta etc.  Incidentally it is generally 75g uncooked weight.  I usually find a mug that holds that amount perfectly and use it to portion out my carbs
    • If you are eating less then serve it on smaller plates or bowls – it will look more and your brain will be convinced you are eating the same and you may not feel so hungry
    • Click on my previous blog post for more advice about portion control
  • Eat consciously – this is a really simple technique, part of which is about eating without distraction.  As mentioned in last weeks blog if you eat in front of the TV or laptop then you may miss the signal from your stomach to your brain that you have had enough.   Being mindful of what you are doing and eating can really help you to only eat the amount you need.  Other tips are:
    • imagesEat slowly – it takes 20 minutes for the full signal to reach you brain from your stomach.  If you rush your food you are more likely to either go back for seconds or have a desert before that ‘STOP’ signal is heard

Eating slow is the way to go!

 

  • Don’t always feel compelled to finish everything on your plate.  As soon as you feel satisfied push or plate away or remove it from site
  • Learn to relax and distress -  Being stressed can trigger the release of a stress hormone called cortisol which can often result in an increased appetite.  By learning some stress relieving tips you can keep the hungry hormone at bay
    • WholegrainsEat foods that contain mood boosting hormones like serotonin.  These include wholegrain carbohydrates (but be mindful of your portion control) and Brazil nuts
    • As well as eating certain mood enhancing foods, exercise can also have the same effect by releasing endorphins.  So try and factor in some time for a walk with friends or the dog, a bike ride, an exercise class or some gardening
  • Snack sensibly – sometimes you need a bit of a calorie boost to get you through the 3 pm energy slump at work.  IMG_2218The vending machine is full of crisps and chocolate which are often high in calories, fat or sugar.  So a better alternative is to bring your own from home. The simplest is a small banana at only 90 calories it is a great low calorie option.  It is also high in fibre (to keep you feeling fuller for longer), high in potassium (to help kept sodium levels in balance) and high in tryptophan which converts into serotonin to make you feel happy.  Top a wholegrain rice cake with wholenut peanut butter and your banana and away you go
  • Stay hydrated –  by now we should all know that we need to drink plenty of fluids to imageskeep hydrated which in turn aids our concentration, stops us feeling hungry, and can stave off a headache.  Latest research suggest that tea, coffee, juices and milk are all good at replacing lost fluid.  However water is the preferred option as it doesn’t contain sugar, caffeine or calories.  Also be aware that alcohol can have a dehydrating affect on the body.
  • Have plenty of rest – sleep helps the body to process the days events and also toimages repair cells. A warm bath or milky drink before bedtime has been proven to aid a restful sleep.

 

  • Are you eating the right things for a healthy diet?– can you remember what you had for lunch yesterday or for your evening meal last night?  A way to keep track of imageswhat you are eating and therefore the calories you are consuming is to keep a record of it, or food diary.  This can be as simple or as complicated as you like.  Have a look at a downloadable version I have on my website or try an online tracking version like Nutracheck  – A great UK based App  http://www.nutrition-coach.co.uk/blog/nutracheck/
  • Burn calories through exercise – to lose 1lb of fat you need a daily calorie deficit of 500 calories, which adds up to 3,500 calories a week.  This can be achieved by imagesreducing the calories you eat or by exercising (but preferably both).  A useful tip is to buy a pedometer and check how many steps you walk a day. The suggested number is 10,000 steps, it is said this will significantly improve your health.  As a guide 1,000 steps is the equivalent of around 10 minutes of brisk walking

Please let me know how you get on

Why your diet is never going to work!

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

Why your diet is never going to work!images

You’re about to embark on yet another diet so you can be fit, healthy and slim for that bikini in a few months time.  But in your heart of hearts you know you will be miserable, moody and hungry.  And more importantly you will fail.

So let me share some secrets with you as to why you will keep on failing unless you change your approach

  • Portion control – Put it simply many of us eat too much even on a diet.  You have more control over what you eat at home but what about that quick latte on the way to work because you didn’t have time for breakfast; a large skinny latte could have up to 130 calories, add a ‘healthy low fat’ muffin and that’s another 340+. Or that sandwich from the supermarket at lunch time; an egg mayo could have upwards of 400 calories.  You may decide to meet friends after work for a low cal drink (or two) and a small bowl of pasta – where’s the harm! A small slimline gin and tonic will set go largeyou back a meagre 56 calories.  But restaurant portions are getting bigger and they are served on bigger plates or bowls so it is hard for us to judge the true amounts we are eating; a bowl of Prezzo’s  Penne con Salmon (light) still has a whopping 800 calories, a shared garlic bread will add 140 calories a portion and that sprinkling of parmesan is about 60 calories.  By now your one slimline G&T has morphed in to a large glass of house red (170 calories) so you decide to share a dessert (it would be rude not to!) half a portion of ‘healthy’ lemon Torte is 225 calories.

So in total on your diet you have some how managed to consume over 2,300 calories in one day.  Impressive!

  • Mindless eating – how often do you sit at a table to eat your meals?! When we sit in images front of the TV, laptop, tablet etc we are distracted and often do not register what we have eaten and therefore when we are full.  The signal from our stomach to our brain to say STOP takes about 20 minutes but if we are distracted we tend to eat faster, so that signal doesn’t get through until we are well into that unnecessary pudding.  How often have you been surprised when you look down at your plate and realised it is empty?
  • Stressed out – if you are stressed, anxious or worried then you are more inclined to comfort eat.  This is because being stressed can produce a hormone called ‘cortisol’, which can release glucose in to your bloodstream, promoting a hunger response thereby increasing your appetite.

So if you are not mindful of portion control then your weight may go up this will make you stressed and you will eat more!

  • Snack attacks! – Be careful what you snack on. Carrot sticks and hummus or rice cakes with wholenut peanut butter may be a better option than the low cal snack bar which could be full of refined sugars that your body processes very quickly, so it may not fill you up for long.  A small portion (28g) of unsalted nuts maybe a better option
  • IMG_5040What are you drinking? – Both alcoholic and soft drinks contain an abundance of calories.  Stay hydrated with water; not only will it quench your thirst but it will stave off hunger pangs.  A ‘healthy’ shop bought smoothie could have as many as 250 calories and up to 5 teaspoons of sugar.  Even though a can of diet drink has only a few calories latest research indicates that the artificial sweet taste prepares your body to expect calories and when they aren’t forthcoming your body craves food and your appetite could increase
  • Lack of sleep Scientists believe that if we don’t get enough sleep it disturbs the levels of two specific hormones leptin, which lets you know when you are full and ghrelin, which stimulates your appetite.

So put very simply the more you sleep the less you eat!

  • Are you eating enough?! This may sound odd but even on a diet you do need to consume enough calories to meet your bodies needs.  You can work this out on imagesvarious website to get you Basal Metabolic Rate (BMR), which is the calories you consume at rest.  But you may think you’re eating only small amounts and should therefore lose weight but as previously mentioned it is not just about portion size its also about what you eat.  For instance a flimsy cheese croissant, which is gone in seconds could have 340 calories.  Compare that with a medium sized jacket potato and a large salad with balsamic vinegar all for 300 calories.  Not only are you eating less calories but more fibre which will leave you feeling fuller for longer
  • 11701046_10207112983767058_664974267398185262_nAre you a couch potato? – Moving more (it doesn’t have to be structured or an expensive exercise class) not only burns calories but releases endorphins which can enhance your mood and make you feel good. The Government recommends at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week, and  muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

Next week I’ll blog about the things you can do that won’t sabotage your weight loss goals but help you to lose the pounds permanently!