How to maintain a vegan diet

How to maintain a vegan diet

If you’re new to the plant-based lifestyle or are worried about making the transition from a vegetarian to a vegan diet, Nutritionist Resource, the online resource for all things connected to health and well-being, have got some handy tips about How to maintain a vegan diet

nutritionist resourceThe full article can be viewed here https://www.nutritionist-resource.org.uk/blog/?p=7770

And I have provided the ‘handy tips’, which include how to veganise your favourite meals, planning ahead, don’t be hard on yourself, and how seeking professional support could ensure you maintain a healthy balanced lifestyle

vegan breakfast

vegan cooked breakfast in a cafe

 

If this sound like you and you are moving towards a more plant based diet then I can help with that transition

  • one, because I am a qualified nutrition coach
  • two, I am a vegan myself, and
  • three, I’m a trained chef and deliver vegan cooking classes

what I do 5

 

Energy drinks

Energy drinks

The government is proposing a ban on the sale of energy drinks to under 18 year olds, at the moment there is a voluntary ban for under 16s

What do you think: should children be allowed to buy and drink energy drinks, or do you wonder what all the fuss is about?!

I was asked those and other questions by Gem 106 radio.  Snippets of this full 3 minute interview will be on today’s drive time news slots on the hour

So should we be concerned about the levels of consumption of energy drinks?

The BBC News website says “Energy drinks contain high levels of sugar and caffeine and have been linked to obesity and other health issues. UK youngsters are among the highest consumers of energy drinks in Europe

Excessive consumption has been linked to a range of health issues in children, from obesity, tooth decay, headaches and sleep problems to stomach aches and hyperactivity. They also contribute to poor behaviour in classrooms, although claims they can alter behaviour have been contested.”

The full BBC article can be read at https://www.bbc.co.uk/news/health-45342682

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Image courtesy of the BBC news

 

 

Will this information make you think, do you know if your child consumes energy drinks, will you make any changes to the drinks you offer your child or whats available to them?

 

Tai chi and afternoon tea

T’ai chi and afternoon tea

Our new T’ai chi with afternoon tea event was a winner so we’re putting on another one; Monday 8th October. All the details are on my events page

 

Tai chi

From 12.30 on Monday 8th October Debbie Spencer will take you through a guided, calm and relaxing t’ai chi session focusing on the breath and mindfulness. The moves you will practice are carried out very slowly, as this improves balance, fitness, flexibility and strength
If the weather is good (let’s be optimistic!) it will be outside in the garden under the shade of the weeping willow tree, so please bring appropriate clothing and footwear.

tai chi

Followed by a guided mediatation


Whilst you are concentrating I will be in the kitchen preparing your vegan afternoon tea, which with feature something savoury, scones with jam and vegan cream and another sweet treat. All served with lashings of tea/coffee/water/juice

vegan salad

 

tai chi

 

 

 

 

IMG_1036scones
we will then spend time around the table talking about healthy eating, neutron etc whilst you enjoy the nutritious and tasty vegan fayre
The event will finish at 2.45

tai chi


It all takes place in West Bridgford and costs £30 inclusive
We are limited to 8 people so please book early to avoid disappointment
Susan@nutrition-coach.co.uk or 07946 301338

 

Taste of Rushcliffe – food festival

Taste of Rushcliffe – Bridgford Park

This Saturday sees the return of the annual Taste of Rushcliffe food festival, where local suppliers and stall holders show off their produce.  There will also be cooking demonstration, children’s activities and of course I will be giving away healthy vegan food and taking part in a couple of vegan food demos

taste festival 2018

 

Have a look at the ‘Taste of Rushcliffe’ Facebook page for more details https://www.facebook.com/events/892342834267315/

 

This time I will be giving away an oaty fruit dessert called overnight oats.  And the children can pimp it up with pumpkin seeds, blueberries and spiralised apple string.

Here’s just some of the ingredients

 

Then its on to grating en masse!

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And mixing the overnight oats so they can absorb all those lovely flavours

Taste of Rushcliffe

I am trying to be more eco friendly this year,  so all our cups are disposable and recyclable (please make sure you throw away your empties in the right bin bag).  The cutlery will also be recyclable.  A few portions of the dessert will be served in these cute jam jars, that need to be brought back when empty so they can be thoroughly cleaned and reused.  I’m happy to serve you a portion in your own jam jar

Here’s one I made earlier

IMG_7936The two food demos will take place around midday and 3pm and I’ll be showing you how to make a really quick rice salad using everyday ingredients from your fridge and cupboards

The raw ingredients

rice salad

 

The finished dish

rice saladNot only will I make it for you but you can have some samples to taste.  The recipe will also be available for you take home and have a go yourself to see how quick and easy it is

So if you want a break from the football come down to Bridgford Park this Saturday and say hello

This was last years event and the children loved it

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The 80/20 rule of healthy eating

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

The 80/20 rule of healthy eating

the 80_20 ruleVery few things in life are perfect and the same can be true of your diet.  Its hard to not look at the delicious cakes at the coffee shop and then ask only for a black coffee, when you really want that lovely cake as well.  This is where the 80/20 rule comes in.  We never do 100% of things 100% perfectly, so why do we expect to eat perfectly all of the time.  It places an unrealistic expectation on us. If you want to lose weight and keep it off then give the 80/20 rule a go.

 

It’s the ‘perfect’ way to eat

For 80% of the time eat a healthy balanced diet and 20% of the time have some well deserved treats.  It’s that simple!

How it works

Over a week you will probably eat 3 meals and 2 snacks every day, that’s 35 different times every week you have to make food choices.

So 80% of the time (or 28 times during the week) make good healthy choices; for instance:

  • Eat lots of fruit and veg in a rainbow of coloursfruit-and-veg-225x300
  • Drink 8 glasses of water
  • Eat good quality protein like quinoa, Quorn,  tofu, nuts, eggs, oily fish (salmon and mackerel) and chicken
  • Eat more wholemeal grains like wholemeal pasta, bread and rice
  • Incorporate more beans and lentils into your cooking – for low fat, low cholesterol and high protein nutrition
  • Eat nutrient rich fats like olive oil, avocados, coconut oil
  • have plenty of calcium rich diary and non-dairy
  • Cut down on alcohol 

  • Snack on nuts and dried fruit
  • Reduce your portion size

dark chocolateAbout 20% of the time (or 7 times during the week) relax a bit and have a few treats.  That’s the time to really enjoy a glass of wine, a packet of crisps, a biscuit or two, a square of dark chocolate, a latte or a piece of cake.  But eat that treat Mindfully, which means really savour and appreciate that treat and most of all ENJOY it and don’t feel GUILTY.

 

 

A healthy balanced diet can accommodate treats but like many things (and I’ve talked about this before) it’s all about moderation!

This handout may help you to apply moderation with your diet

The 80-20 rule

Try to follow these guidelines at least 80 % of the time for                                           a healthy lifestyle change.

But if you do need additional help and support then please consider coming to see me for a nutrition consultation

Do you want to lose weight

The big lunch launch

The big lunch launch

The West Bridgford Wire showcased a new exciting initiative that is taking place in Nottingham City centre next week

big lunch

https://westbridgfordwire.com/nottingham-big-lunch-gets-ready-for-launch/?utm_source=West+Bridgford+Wire+Daily+Newsletter&utm_campaign=3ba7839f08-Wire+Daily+Newsletter&utm_medium=email&utm_term=0_38341112ed-3ba7839f08-432354685

Nottingham Business Improvement District (BID), have come up with this idea, taking place from Monday 21 May to Friday 25 May 2018. The aim is to persuade people to change their normal routine by leaving their desks and encouraging them to get out and discover Nottingham’s amazing choice of eateries.

The only catch is……..

To obtain one of the 1,300 free lunches, you must work at businesses who are BID members.

Establishments that have signed up to this initiative include  Harts, Jamie’s Italian, Pit & Pendulum, Cock & Hoop, Malt Cross, The Castle, The Cheese Shop and The Herbert Kilpin.

I’m happy to support the big lunch because the ‘lunch hour’ is becoming a thing of the past, with workers often forgoing their lunch or eating at their desk.

Time-taken-for-lunch-break-graphics

Image attribution to http://www.savoystewart.co.uk/ .

A lunch break away from your desk (no matter how short) can have both personal and business benefits

  • improves concentration
  • movement makes the body weight bearing
  • potentially increases vitamin D levels
  • releases happy hormones
  • improve productivity, focus and creativity

taco4With a wealth of cafes and eateries in Nottingham you’ve got no excuse for taking a break.  Or why not make a healthy packed lunch including some wholemeal carbs, lots of vegetables or salad and some low fat protein

The weather looks set to be good next week, so folks no excuses leave your desk and workstations and go and find free food

 

Next yoga and healthy eating class

NEXT YOGA AND HEALTHY EATING CLASS

MONDAY 30th July 2018 FROM 10.30 – 12.45pm
IN WEST BRIDGFORD
THE COST IS £30

This event is now sold out!

 

 yoga july sold out
Why not come and join a small group of mixed ability yoga students practicing gentle, mindful Yoga in a beautiful calm space that has underfloor heating.
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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 to maximise a pose.  The yoga session will close with a guided meditation where you can let go into your body and breath; leaving you feeling relaxed and at ease.

If its nice and sunny we will throw open the patio windows or even spill out on to the lawn

garden

 

This will be followed by a healthy vegan buffet made by me.  We’ll spend time relaxing  around the table and as a trained nutrition coach and chef I will share some of my nutritional expertise, deliver tips for healthy eating and answer any questions.  All whilst you all enjoy a healthy balanced vegan buffet lunch.  Debbie will also be on hand to answer any specific questions about her yoga practice.
Here’s a taste of the food that will tantalise your tastebuds:
Wholesome soup, colourful quinoa salad, herby flatbreads, decadent chocolate pots, banana bread and fresh fruit.  All served with refreshments

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

 

The whole event will leave you feeling nourished and balanced.

All this for £30
Contact either Susan on 07946 301338 or Debbie on 07941 526136

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

Unfortunately our other event on13th August is also sold out.  But please keep an eye out for further dates

 

Yoga and nutrition workshop aug

 

“Must haves” for a healthy balanced diet

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

“Must haves” for a healthy balanced diet

Do you think you eat a balanced diet or are you confused about what a balanced diet looks like?

I’m seeing more and more clients who seem lost and confused about what to eat and what not to eat

thai-tofu-curryEating a nutritious, balanced diet will help you improve your overall health. In particular, a balanced diet can help:

  • Reduce your risk of heart disease and high blood pressure
  • Reduce your chances of getting cancer
  • Give you more energy
  • Keep you well
  • improve weight loss
  • Improve your bowel health
  • Your skin, nails and hair look healthier

 

The two key elements to a healthy balanced diet are:

  • Eat the right amount of food for how active you are, and
  • Eat a variety of foods – this is where the ‘balance’ comes in

healthy eating advice

The “Must haves” for a healthy balanced diet should include:

  • fruit-and-veg-225x300Plenty of fruit and vegetables – at least 5 portions a day. Think ‘A rainbow of colour’.  And if its convenient use fresh, frozen or tinned
  • Fruit like grapefruit or melon eaten before a meal can help fill you up so you are less likely to overeat on higher calorie foods
  • Small amounts of bread, rice, potatoes, pasta and other starchy foods (choosing wholegrain varieties when possible)
  • Some milk, dairy or plant-based alternative likes (soya, oat, nut etc).  Aim for 3 servings a day.
  • Sufficient protein such as tofu, Quorn, quinoa, nuts, beans, meat, fish, eggs.  Aim to eat low fat protein at every main meal.
  • Just a small amount of foods high in fat, sugar and salt
  • Keep within the safe alcohol limits (14 units a week for men and women).  Its also advised to have alcohol free days
  • activity exercise walkingDrink plenty of water, about 6-8 glasses (or other fluids) every day: more if you exercise or if the weather is hot
  • Green tea contains two compounds; caffeine and catechins, that may boost your metabolism for a couple of hours.
  • Stay active – aim for 150 minutes of activity a week.  this can include classes at a gym, running, weight training.  But equally housework, gardening, walking and dancing can all count too

 

Some people make the mistake of thinking that because they are eating healthy food they can eat more of it.  This can lead to weight gain in the same way that eating unhealthy foods can, because all foods have calories!

Follow this portion guide and you won’t go far wrong

  • A healthy 75g serving of protein (tofu, Quorn, quinoa, nuts, beans, meat, fish, eggs) is the same size as the palm of your hand
  • A medium potato is the same size as your computer mouse
  •   A serving of dairy is:
    • 200ml of milk or plant based alternative – regardless of full-fat, semi-skimmed or skimmed.
    • 30g hard cheese (including non dairy): around the same size as a matchbox
    • 150g of plain or fruit yoghurt.
  • A medium piece of fruit is the same size as your fist
  • pasta-portionA serving of rice is half a teacup or 75g (uncooked), which weighs 125g when cooked
  • A serving of pasta is 75g uncooked which weighs 170g when cooked al dente
  • A serving of vegetables is about 80g or about 2 tablespoons
  • A teaspoon of butter or margarine is the size of the tip of your thumb.
  • A unit of alcohol is half a pint of standard strength (3 to 5% ABV) beer, lager or cider, or a single pub measure of spirit. A 175 ml glass of wine is about 2 units and alcopops are about 1.5 units. A bottle of white wine has up to 9 units and 650 calories

If your diet is in a bit of a tailspin, then why not contact me for some nutritional advice

what i do 4

The sugar tax and sugary drinks

The sugar tax and sugary drinks

On 6th April 2018 the new sugar tax came in to force, meaning manufacturers have to pay a levy on the high-sugar drinks they sell.  Drinks with more than 8g per 100ml will have a tax rate equivalent to 24p per litre.  Those containing 5-8g of sugar per 100ml, a slightly lower rate of tax, of 18p per litre.   In many cases the tax has been passed on to the consumer.

Pure fruit juices will be exempt as they do not carry added sugar, and milky drinks will also be exempt due to their calcium content.

Ministers and campaigners already believe it to be a success, with many firms reducing sugar content ahead of the change. Leading brands such as Fanta, Ribena and Lucozade have cut the sugar content of drinks, but Coca-Cola has not.

sugar_in_drinks_640-nc

Yesterday was also a busy day for me with filming for Notts TV about less sugary cereal alternatives, an Interview with BBC Radio Nottingham’s Verity Cowley and a couple of mentions on Gem106 fm evening news

sugar tax

 

Firstly Notts TV

Sugary cereals are a big concern as many of us choose this option as our go to breakfast, some children can consume near 3 teaspoons of added sugar before they even leave the house in the morning

Two short 20 second clips from Gem 106

And this is the last of my media clips: a 6 minute chat with Verity Cowley on her BBC Radio Nottingham show

 

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Whether you restrict your sugar intake or switch to artificial sweeteners the best advice I can give you is to educate your pallet to expect less sweet food.

Cheers to vegan beer

Cheers to vegan beer!

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

With the rise in popularity of cask ales and craft beers, I’ve noticed over the last year or so a number of establishments have started serving unfined vegan beer and lager. Breweries that saw the potential for this un-tapped (sorry!) market include Magpie, Angel Microbrewery, Brewdog and Castle Rock. Many of them also serve tasty vegan food too

crafty crow outside

angel

Angel

 

Magpie, a Nottingham based brewery is sold in two local pubs; Crafty Crow opposite Nottingham castle and Doctor’s orders on Mansfield Road, Carrington. I visited the crafty crow on two occasions, the first time they didn’t have any vegan beers on tap. The second time was more successful and I had the choice of one draft beer and a couple of craft beers and a few lager’s.

crafty crow label

I opted for the draft cherry raven, a rather tasty dark cherry stout. It looked so appetising and didn’t disappoint; not too sweet or fruity. The pub also has a food menu, but with only one choice of starter and main, I’d probably go elsewhere to eat.

crafty crowe

One of my volunteers (Paul Clarke) visited their other hostelry; Doctor’s orders, an incredibly small intimate place but they were able to offer a Magpie ale. Unfortunately the pumps were not clearly labelled and the staff didn’t know that another beer from the Framework brewery was also vegan. Being so small they don’t serve any vegan food options other than snacks.

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You can also read my review in today’s Nottingham Post and online

Nottingham Post

In the name of research I continued to drink my way around Nottingham and happened upon the Barley Twist on Canal Street, a Castle Rock establishment. The staff were very well informed and the beers clearly labelled

barley twist board

I opted for a light beer called ‘fallen odyssey’ and my drinking companion ordered another vegan beer the session IPA.

barley twist beer

Both were delicious and easy to drink. Another good Castle Rock pub that deserves a special mention is the Horse and Plough at Bingham, they always have at least one vegan beer on draft and unlike most of the other pubs serves great vegan food, it even has a separate vegan menu and again the staff are knowledgeable and helpful

 

Good food brings me on to The Angel on Stoney Street in Hockley. Not only are all its beers vegan and brewed on the premises, but their vegan food is also well worth a visit. I’ve tried their amazing jackfruit pulled burger and ‘steak’ and squash pie, with the best chips ever. Their beers are pretty good too ranging from a light easy to drink session beer to dark stouts and everything inbetween.

 

The last place on my mini vegan beer tour was Brewdog on Broad Street. It specialises in craft beers that tend to be a bit stronger, but their Punk IPA (on draft) at 5.6% ABV wasn’t too bad as long as I stuck to just a half. They also do a fair amount of vegan food to soak up the alcohol

 

I’ll just squeeze in three more Castle Rock pubs (visited by another volunteer, Kate) that deserve a mention; the Yarn bar, in the Theatre Royal, the Fox and Grapes in Sneinton market and the Beer Headz, in the old ticket office at the station. Staff at both pubs were very well informed and enthusiastic about their beers, but unfortunately the beers were not labelled as vegan

 

Fox and Grapes

Fox and Grapes

Beer Headz

Beer Headz

I am really excited by the prospect of more pubs embracing vegan beers, my waistline on the other hand might not be as excited!