Accidentally vegan!

Accidentally vegan!

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

As the number of people adopting a vegan lifestyle increases so does the number of products, food items and drinks that specifically cater for their needs.  As well as vegan specific foods like cheeses, yoghurts, sausages, cakes, pastries etc there is also a growing number of accidentally vegan products out there………

You may be surprised just how many vegan items you are consuming!

But first of all a big caveat; the items below are what I would call snacks, treats and convenience foods i.e. to be consumed occasionally.  The majority of a healthy balanced diet should be in the form of freshly prepared foods like vegetables, fruit, wholegrain carbs, water, fats from olives, avocado and nuts and protein from nuts, seeds, beans, pulses, non- dairy, soya etc.

Accidentally vegan!

lets start with biscuits; these are from Aldi, Tesco, Wilko, B&M, Poundland, Asda etc

I have it on good authority that the Crocus cafe ( https://www.crocuscafe.com) in Lenton, Nottingham make an amazing oreo cookie cake, just what you need for a special treat

ore cake

 

And lets not forget one of our childhood favourites Fox’s party rings!

vegan party rings

 

 

 

 

 

 

 

 

If you want to know what food in most UK supermarket is vegan friendly then I suggest you visit https://myvegansupermarket.co.uk

Christmas treats

There are now more than ever, some delicious vegan Christmas treats that should make the whole family happy

Snacks 

vegan onion rings

 

Sainsburys onion ring crisps

 

 

vegan christmas

Coop’s Christmas dinner crisps

 

Coop’s Christmas dinner crisps

 

vegan snacks

 

 

Tesco churros

 

 

 

vegan malt loaf

Aldi ‘Malt’ loaf

vegan savoury biscuits

M&S crackers

vegan nut bars

Aldi quinoa protein bars

vegan millionaire shortbread

Millionaire shortbread from Sainsbury photo by veganoo

vegan savoury biscuit

Aldi crackers

vegan Prawn cocktail crisps

Many crisp varieties including Walkers Prawn cocktail, and Worcester sauce flavours, McCoys BQ chicken, Skips, Pringles Smokey bacon. All available at most supermarkets

 

 

 

 

Cooking ingredients

vegan sauce

Sriracha mayo

vegan sauce

Asian spicy pastes and sauces

 

vegan choc drink

Liquid chocolate from Aldi and other supermarkets

At the very least this blog should give you some stocking filler ideas for the vegans in your life

vegan caramel spread biscoff

Lotus biscoff spread

merry xmas1

Food waste

Food Waste

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

the coop and food waste

Over the last few days the Co-op hit the headlines for its war on waste.  Its East of England stores will now be selling food that is past its ‘best before date’ for 10p http://www.bbc.co.uk/news/business-42217026

food-waste2In the run up to Christmas when we are all busy stocking up our shelves, fridges and freezer it’s perhaps worth bearing in mind that £17 billion worth of food is thrown away every year in the UK.  That’s the equivalent of £470 per Uk household

We all have a part to play in that number, for instance shops and manufacturers generate 6 million tonnes of food waste annually, restaurants generate another 3 million tonnes and 33% of the food we buy is thrown away

But at the same time 8.4 million people in the UK who are too poor to eat and 4.7 million people go a whole day without food

food-waste-infographic

So what can you do to help reduce some of these statistics?

Food waste top tips

Tip #1 - understand the difference between use by, best before and sell by dates.  It could make the difference between using or throwing away food

use-by-dates

Tip #2 – go shopping with a list. It could not only reduce your food bill by discouraging you from purchasing BOGOF and other special offers but you will only buy what you need and help reduce waste

Tip #3 – Use the freezer to correctly store leftover food.  Place leftovers in freezer bags (clearly labelled with the contents and a date)

Tip #4 – Love your leftovers; veg can be made into a winter warming and cheap soup, stale bread can be turned into breadcrumbs, garlic bread or frozen for later, herbs can be added to bottled oil to create flavoured oils, potatoes can be cooked,mashed and frozen, ripe bananas can be broken into pieces and frozen ready to be added to smoothies, turned in to squishy banana bread or whizzed in a blender to make ice-cream

Tip #5 – Stalks, stems, outer leaves from veg and herbs can all be frozen ready to make homemade stock for stews, soups, risottos and sauces

Tip #6 – Ripe fruit can be cooked in a small amount of water and some cinnamon, nutmeg and a pinch or two of sugar until soft and spooned over yoghurt, served with your favourite cereal or eaten with custard.  Any left over can be frozen flat in freezer bags

Tip #7 – Never go food shopping when you are hungry; it could encourage you to make impetuous buys

Tip #8 - Make your salad leaves last longer by putting them in a big bowl or tub, lay a paper towel or two over the top so moisture doesn’t settle on the leaves. Cover with a lid or some clingfilm and store at the bottom of the fridge.

Tip #9 – Practice portion control and don’t overload your plates with food.  Consider using smaller plates, bowls and glasses

Tip #10 – If you have left over food contact your nearest food bank, soup kitchen, charity or local church and let them redistribute it for you

 

 feed-bellies-not-binsWhat’s your best tip for avoiding food waste?

Mindful yoga and healthy eating

MINDFUL YOGA AND HEALTHY EATING
MONDAY 4TH DECEMBER FROM 10.30 – 12.45pm
IN WEST BRIDGFORD
THE COST IS £30

yoga set up

This is our second Mindful yoga and healthy eating event, the first one booked up before I could even create an event page!
So why not come and join a small group of mixed ability yoga students, followed by some time in the kitchen learning about healthy eating and then enjoy a light 2 course vegan lunch. All for £30
debbie yoga dec 17

We are limited to 8 people so book early to guarantee your place

Debbie will guide you through gentle, relaxing but specific movements that will help with general flexibility, mobility, balance and strength.  In a small group like this she can spend time with each person to make sure they are in the correct position that can maximise the pose.

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Spend a relaxing hour or so practising yoga in a relaxed space that has under floor heating, followed by nutrition advice and tips whilst enjoying a light 2 course vegan lunch

As a trained nutrition coach and chef I will talk you through the general principles of healthy eating, how to stay well during the testing winter period, and ask you to help me in the kitchen with some last minute prep.  We will then all sit down to a healthy vegan meal that I have prepared for you

This is a great time to get to know your fellow students and to ask us questions about yoga, healthy eating, lifestyle changes etc.

Contact Susan Hart (07946 301338) or Debbie Spencer (07941 526136) for more details

yoga relax

If we get booked up don’t worry we have more in the pipeline for 2018

November is world vegan month

November is World vegan month

Does Nottingham cater for vegans?

A number of high profile celebrities like Beyonce, Lewis Hamilton, Ellie Golding and Liam Hemsworth to name but a few have all decided to follow a vegan diet.  And they are not the only ones, it is estimated that over ½ million UK adults are now vegan; that’s a 360% increase over the last decade.

Concern for animals, taking better care of the earth’s resources and the environment or the health advantages of a plant-based diet are just some of the reasons for becoming vegan.

website banner

For some people it’s none of the above but they have allergies to dairy products or are lactose intolerant, hence the increased popularity and availability of non-dairy alternatives

But generally being a vegan is more of a lifestyle choice and a philosophy than a diet.

You can now buy ethical clothing, shoes, toiletries and makeup. But for ‘World vegan month’ I’d like to focus on the food aspect of being vegan.

Baresca

In Nottingham over the last couple of years I have seen more vegan options in shops, supermarkets and eateries, an increase in wheat/gluten/dairy free cakes and goodies and special vegan events to raise awareness.

vegan food Nottingham

Did you know there is a vegan market in Sneinton on the first Saturday of every month?

vegan market

 

I regularly write veggie food reviews for the Nottingham Post and the West Bridgford Wire, sometimes it’s a 100% vegan/vegetarian eatery like cafe Roya in Beeston or the Peacock Pub on Mansfield Road, Nottingham which has a 100% vegan kitchen.

front-menu-peacock

Or a regular restaurant that has a good selection of vegan options like Zizzi, Chocks Away (at Nottingham City Airport),  Baresca, The Angel microbrewery, Annies burger shack, Oscar and Rosies, Suda (Wollaton), Horse and Plough (Bingham), wagamama, Alchelmilla; the list just keeps on growing

fav vegan restaurant?

 

 

courtesy of TeenVGN (Twitter)

courtesy of TeenVGN (Twitter)

Not to be outdone the main supermarkets have also increased their range of vegan options.  You can now buy vegan ready meals, Christmas selection boxes, non-dairy milk, yoghurt, ice-cream and cheese, pesto etc.  And the cheaper supermarkets like Aldi and Lidl also have some great choices too

In Nottingham we are also lucky to have a number of Asian and world food supermarkets and shops that have a plethora of vegan goodies like tofu, spices, noodles, lentils, nuts, Asian greens, sauerkraut, fresh herbs and pulses

 

 

For some the transition to being vegan is a staged process; they cut down on red meat and processed meat, then only eat fish, consider following the ‘Meat Free Monday’ campaign,  progress to becoming vegetarian then decide to take the plunge and go for a 100% plant-based diet.

vegan classes

If you are considering eating a more plant based diet but are concerned about nutrition then why not come to my vegan cookery classes.  More information can be obtained by following this link http://www.nutrition-coach.co.uk/blog/vegan-cookery-class-7nov/

cookery feedbackYou can make sweet potato falafels, tofu rice rolls, beetroot risotto, lasagne, tacos and much much more. Contact me for more details 07946 301338

For more advice about adopting a vegan diet visit the vegan society website

October is breast cancer awareness month

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

BCAM

 

The number of people being diagnosed with breast cancer is increasing, but the good news is survival rates are improving. This may be because of more targeted treatments, earlier detection and better breast awareness.

 

Sadly 1 in 8 women in the UK will develop breast cancer in their lifetime. That’s the equivalent of 150 people every day or one person every 10 minutes.

Having a healthy diet is no guarantee that you will not succumb to this disease but the NHS have said “there are benefits for women who maintain a healthy weight, do regular exercise and who have a low intake of saturated fat and alcohol.’

So what does a healthy diet look like?

By making a few changes and some small tweaks to your current eating habits you too can have a healthy diet.

  • 20814963_10154896478886903_999091747_nStart by eating more fruit and veg. Think about variety, in fact a ‘rainbow of colours. Try and eat whatever is in season; this is for two reasons, one it’s cheaper and two the food will be at its best and most nutritious. If you can’t always buy fresh don’t worry frozen and tinned can be just as good
  • Reduce the amount of processed foods you eat. They can often be packed with saturated fats, sugars and salt.
  • Eat moderate amounts of lean protein like tofu, beans,quinoa, chicken, fish (including oily fish like salmon, mackerel and trout) and eggs,

thai-tofu-curry

  • Drink eight glasses of water or fluid a day – this not only keeps you hydrated but can fill you up and help curb your appetite
  • Eat moderate amounts of wholegrain carbs like pasta, bread and rice. Wholegrains contain more fibre which is not only good for your digestion but will help you feel fuller for longer

Wholegrains

  • Make sure you eat enough dairy and dairy alternatives – these contain valuable amounts of calcium for healthy bones and teeth. Low fat versions will help reduce calories without a reduction in calcium (but be aware of the sugar content in ‘low fat’)
  • If you do drink alcohol do so in moderation and be aware of the safe limits. Both men and women can drink up to 2 units of alcohol a day without significant risk to their health.  Although it is advisable to go alcohol free a number of days a week

 

All this month you can do things to support breast cancer awareness month (bcam)

risotto beetroot

 

You could simply buy a badge or bangle from shops and supermarkets, make a donation, if you are a woman be breast aware, wear pink on a Friday in October, do a fun run in aid of this great cause, or why not make your friends, family or work colleagues this beautiful, healthy pink beetroot risotto and ask for a contribution to a cancer charity

 

 

marsden cancer

 

The recipe is from a great cookbook, that is not only helpful to those affected by cancer but for the whole family.  The introduction also provides useful information about healthy eating

 

If you would like more information or have been affected by breast cancer please click on any of these websites for helpful information and support

maggies_nottinghamhttps://www.maggiescentres.org

 

http://www.breastcancercare.org.uk

images

http://www.breastcancercare.org.uk/about-us/lavender-trust

http://www.breastcancercampaign.org

http://www.breakthrough.org.uk

How healthy are you?

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

 

How healthy are you?

Do any of these apply to you?

  • Can’t seem to shift those extra pounds like you use to
  • Is your concentration a bit hit and miss
  • Do you have a niggle that won’t go away,
  • Regularly get the sniffles or feel rundown
  • Are you feeling less energetic and more tired
  • You drop off to sleep but then you’re wide awake at 3 in the morning
  • More and more food seems to upset you
  • You’re peri or menopausal
  • Is your diet out of control
  • You just can’t be bothered!

Many of those things can be attributed to or helped by the food we eat and the lifestyle choices we make.  As a nutrition coach I can help you redress the balance, get you back in control and in the driving seat. I look at the foods you eat or don’t eat and your lifestyle and ask you to make small but permanent changes for longterm benefit

Certain foods are great for improving your iron levels, reducing cholesterol, balancing blood sugar, controlling cravings, improving mood, hot flushes, stress and many, many more. But some issues need a diagnosis to know what we are dealing with and what your baseline is.

22528374_1670627146281279_345626824878494070_n

 

And that’s where my new partnership with Medichecks comes in. Let me introduce you to them…….

https://www.medichecks.com  

Established in 2002, Medichecks established the UK’s first direct to consumer blood test and health check service and are now the UK’s leading online blood test company. With over 1200 tests available from single markers like vitamin D to full health profiles looking at hormones, organ function and nutritional health, we have a test to suit everyone.

Simply order online, receive your test kit in the post, take your sample at home or visit one of our partner clinics and a few days later receive your results in your own secure, personalised dashboard with doctor’s comments included.

Medichecks offers a simple, affordable and convenient way to track your health over time.

Sounds good doesn’t it.  

Now I know many of the tests Medichecks carry out can be done free of charge by your GP, and that is still where I signpost my clients to in the first instance.  But for many the wait is too long and some tests are refused.  That’s where Medichecks and I come in.  I have a very handy discount code that allows the recipient to receive 20% off the price of a test or series of tests.  For instance a vitamin B12 check (low levels are the major cause of fatigue) costs £39, with my discount that reduces to £31.20.

Here is a word from Amy, Medichecks Business Account Manager

me and medichecks

If you were my client, I can then work though your Medichecks data with you and together we can start to make changes to your diet and lifestyle.  I can help with recipe ideas, healthy swaps and nutritional support and guidance.  I also deliver vegan cookery classes, so you may decide that learning some new recipes and making changes to your diet (based on the data supplied by Medichecks) could be beneficial.

Contact me for further details or contact Medichecks direct (03450 600600) to assess what tests would benefit you the most.

20 discount code

 

Sweet potato curry

Sweet potato, chickpea and spinach curry – serves 2.  270 calories per serving

 

veg curry

Why not try this 5:2 fast diet curry,  the additions at the bottom of the page mean you can make it more substantial and also eat it on your non fast days

It works equally well with sweet potato, butternut squash or those Halloween pumpkins!

 

1 small sweet potato (100g) – chopped into bite sized pieces – you could also use pumpkin or butternut squash

1 small onion (50g) – chopped

1 medium chopped courgette or frozen peas (145g)

½ tsp vegetable oil

80g of spinach – fresh, frozen or tinned (and drained)

½ of a 400g tin of chickpeas – drained , reserve the liquid

½ garlic clove – chopped

Pinch chilli flakes

½ tsp curry powder

½ tin of chopped tomatoes

1 tsp tomato puree

1 tsp balti/curry paste

25 g per person of uncooked brown basmati rice (makes 80g of cooked rice)

Coriander leaves (optional)

IMG_8860

Frozen spinach

Frozen spinach

 

Fry the onion in the oil add the curry powder, tomato puree and curry paste and fry for 2 minutes.  Add the sweet potato (butternut squash or pumpkin) and cook for another 5 with a lid on.

veg

Add the courgettes (or peas), spinach, tomatoes, garlic, chilli, chickpeas.  If the sauce is too thick add some chickpea water.  Turn down the heat and simmer until the vegetables are soft (20-25 mins).  Taste and adjust seasoning, add more water if necessary

IMG_8888

At the same time cook brown rice (according to instructions on the packet) for about 20-25 minutes

veg curry

Sever the rice and curry.  Scatter over a few coriander leaves

Non-fast day additions

rotiMore rice 80g cooked – 90 calories

28g cashew nuts – 164 calories

small tandoori roti bread – 160 calories

5 weightloss tips

5 weightloss tips

5 weight loss tips

Be active

Walk as much as possible, not only will you burn calories, build muscle and strengthen bones but you’ll enjoy being in the great outdoors and benefit from all those happy hormones

women walking

 Learn to relax

When we are stressed we release hormones like cortisol and that can cause us to overeat; increased levels of the hormone can cause higher insulin levels, your blood sugar drops and you crave sugary, fatty foods.

Find ways to unwind, that could be listening to music, spending time in the garden, having a cup of tea, meditating, have a calming bath, walking the dog etc

Make the calories count

Reduce the amount of high fat and high sugar foods in your diet, and limit them to occasional treats. Replace biscuits, sweets, cakes, crisps, fast food, pastries etc with fresh fruit, dried fruit, small amounts of dark chocolate and nuts, grilled versions of your fried favourites or smaller portions

portion-sizes

Seek professional support

That could be a slimming group, buddying up with a pal and visiting a gym or coming to see someone like me who could help you make small but permanent changes or help you make healthy nutritious meals at my cookery classes.

vegan cookery class 17 Oct

80/20 rule

You don’t have to be 100% perfect 100% of the time. Try and incorporate in to your lifestyle 80% of actions and intentions that help you achieve your goal like the four tips above. That leaves 20% of your lifestyle that doesn’t necessarily help to achieve your goal but you enjoy, such as treats, fast food and less exercise.

Should you go Vegan?

Should you go Vegan?

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

The subject of veganism is appearing more regularly in the media; Lewis Hamilton is the latest big name to follow in the footsteps of Serena and Venus Williams and adopt a vegan lifestyle.  Vegetarian and vegan inspired cafes, pubs, restaurants are springing up all around the country – we have a plethora of them here in Nottingham – number 12 hounds gateRobe roomPeacockhorse and plough, binghamOscar and Rosiesangel microbrewery,cafe royaCrocus cafe to name but a few.  And of course I offer vegan cookery lessons in West Bridgford for those who wish to dip their toe in to vegan waters or for anyone that wants to incorporate more veggies in to their diet

vegan cookery class

Being vegan means not consuming any animal products or by-products.  Obviously that means no meat, fish, dairy and eggs.  For some it also means no honey.  They will also not wear leather or fur.  For many it is also more than just food, it’s a lifestyle choice centred around animal welfare, ethical treatment of animals and people and the conservation of the planet

Screen Shot 2017-10-01 at 19.34.32

 

This article has also appeared in the local online resource West Bridgford Wire

http://westbridgfordwire.com/susan-hart-asks-go-vegan-2/

 

 

 

Here’s just some of the vegan food on offer in our Nottingham eateries

 

5 reason why veganism is worth considering

1. Vegans and vegetarians generally have a lower BMI (Body Mass Index),  which can lead to a reduced risk of obesity, type 2 diabetes, heart disease and some cancers.

IMG_66442. Eating a more plant based diet means more antioxidants and phytochemicals which help fight free radicals and reduce inflammation; high levels of both could lead to an increase in chronic diseases like arthritis, heart disease and some cancers

3. Getting your 5-a-day.  Nearly two thirds of adults don’t manage to eat their recommended 5 fruits and/or vegetables a day.  These multicoloured powerhouses give us fibre, vitamins and minerals and help to stabilise our blood sugar levels

 

4. Reduced food costs?  A tin of beans costing beans50p has up to 10g of protein.  Buying fruits and veg when in season makes them more affordable they also contain optimum nutrition.  Dried beans and lentils can be bought in bulk.  Frozen fruits and vegetables are nutritionally equal to fresh and are often more convenient. Many fruits and veg can be obtained free of charge from local allotments, friends and family or by growing your own.

5. And we can’t get away from animal welfare, global warming and sustaining the planet.

If you want to take the plunge but don’t know where to start then consider attending my vegan and vegetarian cookery classes that run weekly on most days (except Thursdays) and Tuesday evening

veg cookery poster jpeg

NP media cookery courseThe Nottingham Post online also covered the opening of my cookery school Nottingham Post article

So come along and make something new and nutritious

Contact me on 07946 301338 or susan@nutrition-coach.co.uk

 

 

A vegan diet can be naturally lower in calcium, vitamin D, iron, vitamin B12, zinc and omega-3 fatty acids.  But with some careful meal planning vegans can incorporate these micronutrients into their diet.

Marmite and soya (B12), Mushrooms and sunshine (Vitamin D), Flaxseeds (Omega 3), Green leafy Veg and pulses (Iron), citrus/dried fruits and sesame seeds (calcium) and Tofu, nuts and seeds (*zinc)

vegan cookery testimonial J Pemberton 2

Vitamin D was in the media this week; with Public Health England suggesting that everyone should take a supplement in the winter months due to the reduced sunlight.   One of the best ways to obtain this crucial vitamin is to be in the sun for about 10-15 minutes a day without sunscreen. so take a break at lunchtime and go for a quick walk, spend some time in the garden, walk the dog or take the children to the park.  All those activities done without sunscreen for 10 minutes should help your body to make Vitamin D.  After all it’s called the sunshine vitamin! 

* Unrefined grains such as wholemeal bread, pasta and rice, are high in phytates, which can block zinc absorption

 

Holiday stress

Holiday stress

Are you planning a late summer getaway?

 

Obviously there are things you must do like book the flights, car hire etc, pack (and re-pack), if it’s a ‘hand luggage’ only trip then baggage allowance is a primary concern!

So instead of the holiday distressing you it’s stressing you before you even get on the plane

To help you get the most out of your holiday Hayes & Jarvis, the holiday destination specialist have put together a really useful guide called ‘the four pillars’

Screen Shot 2017-09-08 at 13.12.58

http://www.hayesandjarvis.co.uk/four-pillars-of-holiday-relaxation/

  • Physical
  • Mental
  • Communication
  • Nutritional

They asked me to collaborate with them to produce the nutritional element. In there you will find information about hydration, alcohol and some simple meal planning ideas.

Screen Shot 2017-09-08 at 13.11.27

http://www.hayesandjarvis.co.uk/four-pillars-of-holiday-relaxation/four-pillars.html#three

holiday

 

I hope you have an enjoyable, relaxing and healthy getaway