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.

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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

 

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

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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

 

How to be a healthy vegan

How to be a healthy vegan

What a vegan diet should include (macro and micro nutrients)

 

People have very different reasons for choosing a plant-based diet and for some the transition can be daunting and fraught with complexity.

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Hopefully I can help you navigate your way through and understand what food types, nutrients and minerals you should include in your diet and what if any supplements you should ask your GP about

 

Lets start with the biggie PROTEIN!

Protein, if you didn’t know is a “macronutrient,” meaning you need relatively large amounts of it to stay healthy. Different protein sources contains various amounts of amino acids that help build and repair muscles in our bodies

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The average UK adult should eat about 50g of protein a day. To be more precise, it’s about 0.75g per kilo of body weight. If you weigh 11 st (70kg) your daily protein intake should be 52.5g. For a vegan that’s about 2 palm-sized portions of tofu, nuts, vegan quorn etc or pulses and beans

Protein rich meal ideas

Carbohydrates

This is another macronutrient, and its fair to say we should and probably do obtain most of our carbs from eating wholegrains, fruits, veg and pulses. And as with any healthy diet the carbs from simple sugars (cakes, biscuits, pastries, processed food etc) should be limited, as they have little nutritional value.

pasta-portionIf you need to lose a kilo or two I would advise you to portion control your bread, rice, pasta and potatoes. A balanced portion of wholegrain pasta or rice is 75g uncooked or 125g cooked. A portion of potato is 80g, and a serving of wholemeal bread is one slice

 

 

Fats

This is the final macronutrient. Its role is to transport fat-soluble vitamins, as a secondary energy source, to keep us warm and to aid brain function. It is the most calorific food at 9 calories a gram compared with protein and carbs at 4 calories a gram. So moderation is the watchword!

Too much fat has been associated with heart disease, obesity and some forms of cancer. With that in mind I would suggest for general cooking, dressings etc you use olive oil or rapeseed oil. Coconut oil has a higher smoking temperature and can be used for deep fat frying and roasting. Be careful of processed, diet foods and ready meals as these can have high levels of fats

vegan-shoppingAs more and more supermarkets are stocking vegan versions of family favourites it is now easier than ever to find vegan cheese, milk, yoghurts and ice cream. But just take a look at the labels and check the fat content as you may be consuming more than the recommended daily amounts of saturated fat (20g for a woman and 30g for a man)

Other fats to incorporate are from avocados, nuts and seeds.  They contain good levels of omega 3 fatty acids

Now we get on to the micronutrients! The foods we need in smaller amounts

 

Vitamins

Many vegans will have been told that they will be lacking in vitamin B12 and D. This of course can be the case but it could also happen to a meat or fish eater. It really depends on the person’s ability to absorb nutrients and how varied and balanced their diet is. That said vegans do have to take more care as B12 especially, is only found naturally in a few foods and most of those are animal in origin

B12

 

Vitamin D is the sunshine vitamin; in order to keep your levels topped up spend about 10 minutes a day outdoors without sun protection. If that isn’t possible some vegan foods are fortified with this vitamin i.e. soya milk, orange juice, cereals and breads. Just make sure your D3 is from vegan sources. There is some evidence that if mushrooms are placed in the sunlight they will synthesise the rays in the same way we do and produce vitamin D enriched mushrooms

 

Calcium

Ryvita hummus

 

This mineral works with vitamin D to produce strong bones and helps maintain the function of our heart, muscles and nerves.

Good vegan sources are green leafy veg like chard, cabbage, spinach, kale, sesame seeds (hummus and tahini), oranges, soya (beans, milk, tofu)

 

 

Iron

Another mineral that vegans may have difficulty consuming because it is found in large quantities in meat and offal. But it is possible to have healthy iron levels if your diet contains some of the following: fortified breakfast cereals, kale, broccoli, watercress, soya based foods, dried prunes, dried apricots, nuts and seeds, beans, pulses and fortified wholemeal bread.

Vitamin C rich foods help with the absorption of iron but tea and coffee can hinder it.

Vitamin C

November is world vegan month

world-vegan-monthNovember is World vegan month

Taking better care of the earth’s resources and the environment, ethical issues about animal welfare, the use of antibiotics and growth stimulants in animal production or the health advantages of a plant-based diet. These are just some of the reasons why an estimated 1 million UK adults are now vegan

 

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 soya-based dairy alternatives

But on the whole 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.

vegan-cakeOver the last year I have seen a number of changes occurring across the Nottingham hospitality landscape.  As well as an increase in wheat/gluten/dairy free cakes and goodies, I have also noticed more vegan options in shops, supermarkets and eateries.

 

For instance did you know that the Peacock Hotel on Mansfield Road, Nottingham has a 100% vegan kitchen, Zaap, a Thai street food restaurant on Maid Marion Way had a good range of vegan options, Cafe Roya in Beestion front-menu-peacockis a vegan and vegetarian restaurant that does amazing food, Chakh le India on Trent Bridge does great vegan starters.  The Parlour in West Bridfgord has an impressive range of vegan cakes.  And the Alley Cafe, which has been around for years is still turning out great healthy vegan food.  Not to be outdone Sainsbury’s has launched a vegan cheese range and Tesco has launched a selection box suitable for vegans

 

Many vegans have a lower BMI (body Mass Index), lower cholesterol levels and a lower risk of developing cardiovascular disease.

For some the transition to being vegan is a staged process; they cut down on red meat, then only eat fish, progress to becoming vegetarian then decide to take the plunge and go  for a 100% plant-based diet

 

vegan-shoppingFor those people the move can be manageable and not too daunting. But if your main protein source as a vegetarian has been eggs and dairy then it can seem more of a challenge. But as I’ve mentioned above supermarkets and other retailers are now producing more products that are suitable.

There are now many non-dairy alternatives.  Soya has the most similar nutritional value to milk and can be used in sweet and savoury dishes.  Always buy the unsweetened versions for a better nutritional balance.

 

If you think a vegan diet is worth trying then why not come to my vegan cookery classes more info can be obtained by following this link simply veg . I will also be running a Vegan Christmas cookery workshop every Saturday in November ; you can find out more on my blog page vegan merry Christmas

 

Three simple food tips

tofu-eggTip #1 – If you love eggs then consider making scrambled tofu.  It has a similar texture and is delicious.  Many baking recipes can be made without eggs, or use linseeds soaked in water.

Tip #2 – For vegetarians considering the move to a vegan diet start incorporating more beans, pulses, nuts and seeds in to your meals.  These will become the protein staples on a plant-based diet i.e. bean salads, chilli, curries, and pasta dishes.  Use nut butters in sandwiches and savoury dishes. All these protein sources are high in fibre, low in cholesterol and generally low in saturated fat

miso-non-veggieTip #3 - Learn to love labels. Some foods that appear vegan could contain meat or fish by-products. Look out for bonito (fish) in Miso, cochineal or E120 (a red food colouring) found in some alcoholic drinks, bakery, biscuits, desserts, drinks, icings, pie fillings, sauces and sweets. Worcestershire Sauce (anchovies), Marshmallows and jelly sweets (gelatin) or Beer (Isinglass).

 

Eating a balanced diet is important for all of us, however vegans may have to pay particular attention to their intake of B12 and iron.  Some cereals, breads, non dairy spreads and milks etc are fortified with B12 and as long as you have plenty of green leafy veg, dried fruits, pulses, oats and other wholegrain you should be ok for iron.

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