Changing to a plant based diet

If you could make one single change to your eating habitats to become healthier, it would be to move to a plant-based diet.

Eating plants has been the best change I’ve made in my diet. Plants have helped make me healthier, slimmer, stronger, more energetic and will increase my life expectancy (see below).

Changing your diet can be difficult, but it needn’t be. My personal journey was very gradual and not something that was pre planned. Over a period of two years I reduced my sugar intake, became vegetarian and then, in the last few months, totally plant based. I deliberately choose to use the term plant based rather than vegan as this is much less threatening to people who feel negatively about the term vegan. It is an inclusive word defining what the diet actually consists of, rather than an exclusive one which is what isn’t eaten – animal products.

What is a plant-based diet?

The simple answer, of course, is that you eat plants. You eliminate animals as well as animal products like dairy and eggs.

Eating a plant-based diet means you might widen the variety of foods you eat. For example: tofu, kale, quinoa, ground flaxseeds, chia seeds, hemp seeds, sprouted seeds, almond and soy milk, a variety of nuts and nut butters, dates, avocados, lentils, black beans, spirulina, nutritional yeast, rye bread, cacao powder and sauerkraut.

Getting started with a more plant-based diet

1. Replace one, or better yet, two to three days of your week’s meals to vegetarian options. Start with the meatless monday and then, over time expand to other days of the week. Alternatively cut out red meat, and then poultry, then seafood, in gradual stages over a period of time that suits you. Add healthy meat alternatives such as edamame beans, tofu and organic soy products to add texture, fibre and healthy protein to your meal.

2. Eliminate eggs and cut out dairy. This can be the hardest for most people. Almond and soy milks are good alternatives which can take some time to adjust to, but for some people giving up cheese can be a sticking point. It helps that there are better and better cheese alternatives these days with new and interesting recipes to make your own too.

3. Eat low sugar, whole, unprocessed foods. The key is to eat a whole foods plant-based diet, not a processed vegan version high in sugar. Read the ingredient label of everything you buy. When you start looking at what’s in your food, you’ll start buying things that are better. The next step beyond that is to buy foods without ingredient labels — oatmeal, bananas, single food items that you can combine yourself at home. Even if you’re not much of a cook, you can prepare simple foods at home, like roast vegetables, soups and salads. If you prepare food yourself, you have so much more control over what you’re eating. You’ll have to spend more time preparing in the beginning, but once you start to find the habits and the things that work for you, it’ll start becoming part of a routine and not so time consuming at all.

What to eat

So what do you eat when you’re on a plant-based diet that focuses on whole foods? Try new foods, experiment with recipes, and explore different nutrients as you make the changes. Some of my favourites include:

• Vegetable curry: Either tomato or coconut milk based, use any vegetables and serve with brown rice or quinoa
• Vegetable chili: Made on the hob or slow cooker - most types of beans (cannelli, black, kidney, pinto etc) with rapeseed oil, garlic, onions, chilli, Himalayan salt, pepper.
• Soups: So simple, cheap and nutritious! Any vegetable with or without onion or garlic/spices will do the trick. A bag of frozen peas with a little mint and stock is my current favourite.
• Tofu scramble with vegetables:  Some organic high-protein tofu crumbled and stir-fried with rapeseed oil, garlic and tomatoes, spinach and mushrooms, and spiced with tamari, turmeric, sea salt and coarse black pepper.
• Baked sweet potato jacket with black bean sauce: Tomato sauce with rapeseed oil, garlic, onions, chilli and black beans added to sweet potato baked in the oven.
• Porridge oats: Healthy and wholesome cooked or cold soaked overnight  in nut milk, add ground flaxseeds, raw nuts, cacao, berries, cinnamon
• Smoothies: Blend some almond or soy milk with frozen berries, greens, ground chia or flaxseeds, hemp or spirulina protein powder. Lots of nutrition in one drink!
• Snacks: Nuts, berries or fruit or raw vegetables with hummus.
• Drinks: I drink lemon water in the morning and water throughout the day. Two cups of coffee as well as herbal teas. Soda water with a lime slice is low in sugar and great for alcohol free days.

Why plant-based?

Health

A longer life is most likely one of the best benefits you’ll see from making the switch. Numerous scientific studies prove that a plant-powerful diet can reverse the high blood pressure, diabetes, heart disease and certain cancers that scientifically generated foodstuffs, genetically modified foods and animal products, scientifically generated foodstuffs and genetically modified foods promote. It’s not just cancer and heart disease that respond to this type of nutrition though. It may also help protect you from diabetes, obesity, autoimmune diseases, bone, kidney, eye and brain diseases. 

In the short term, your blood sugar, digestion and muscular pain should improve too.

Environmental protection

Industrialised animal farming is a huge factor that is contributing to environmental degradation. Anyone seeking to live a more sustainable or eco-friendly lifestyle cannot help but question the impact of their food choices on the environment. Once people learn about industrialised animal farming and the horrific treatment of animals in factory farms, embracing the animal-free lifestyle beyond their plate becomes a logical next step.

Animal welfare

Preventing the exploitation of animals is a key factor in their decision  to change to a plant based diet. Avoiding animals and animal products is one of the most obvious ways you can make a stand against animal cruelty. The treatment of farm animals in this country is unacceptable, and humans are very detached from how our food arrives on our table. Whilst this wasn’t the main reason why I made the change, the more I find out about this, the more it reinforces my food choices.

Want to get started?

I hope by now you’re not overwhelmed by all of this and want to give it a go. It is going to take some work, but it's worth it, I promise. Remember the big picture, think about your own food choices and anything you can do to move forward, no matter how small, will impact positively on your health not to mention the environment and welfare of animals. I wish you well!

Some tips to keep you on track

• Start simply and small, make gradual changes.

• Don’t beat yourself up when things go wrong, you make mistakes or eat foods that you feel bad about. Observe how you feel, and get back on track when you’re ready.

• There are lots of people who are going through the same thing, get support (online or offline) from others happy to help, inspire or share their stories.

• Get educated. The information you’ll get from films like Vegucated, Forks Over Knives, Cowspiracy is mindblowing. Subscribe to blogs, set up a must read/watch list and go through them slowly.

Namaste

Alison x

 Sources:

http://www.wellandgood.com/good-food/are-you-vegan-or-are-you-plant-based/

http://www.onegreenplanet.org/natural-health/quick-benefits-youll-see-by-switching-to-whole-foods-plant-based-diet/

ttps://zenhabits.net/plants/

https://www.vegansociety.com/go-vegan/why-go-vegan

http://yumuniverse.com/learn-more-about-a-plant-based-diet/

http://www.huffingtonpost.com/christina-pirello/vegan-diet_b_876614.html

http://www.huffingtonpost.com/2015/06/24/quit-processed-food-megan-kimble-a-year-without_n_7648276.html

http://www.mindbodygreen.com/0-21926/9-tips-for-anyone-who-wants-to-go-plant-based.html

8 simple steps to overcoming food addiction for life!

I have come to understand that food addiction is real…

There are many who suffer from food addiction throughout their lives, going from diet to diet, gradually sinking into lowered self-esteem and increased feelings of worthlessness and failure.

If you find yourself obsessed with food choice, constantly worrying about what to eat but mainly what you shouldn't eat, feeling trapped in your head, full of mindless ego chatter about how weak you are to give up, and that you are a failure for eating that chocolate/crisps etc. There is a way out but you have to embrace a few things first. If you are ready for happiness and change you have to commit to simple but consistent steps - each of these is non-negotiable.

1. Declaration: I am a food addict, as with any other addiction it will never fully leave you - you will always be an addict. When you accept this fact, it is much easier to move forward.
2. Reach out: Share your feelings and ego thoughts with someone who will be nonjudgemental. If this is not possible, write it down. Pour it all out onto paper. This will help more than you know. When we understand - really get it - that these ego/chimp thoughts are not real, this is a revelation. Although, do not expect this to happen overnight. You have a journey to take and it takes consistent practice.
3. Listen: This is something I practise every day and when I say listen, I mean finding quiet time every day to listen to your inner self. It has taken me a long while to understand what this is and also why it has been so challenging. Generally, we are not introduced to meditation or any sort of quiet time as children in our present society - although this is thankfully changing. My house as I grew up was always loud with music or tv, my parents left the television on all night to have a constant comforting source of noise. I struggled with quiet because I didn't know how to be with myself, alone with my thoughts was scary. However, with consistent practice, I have found the most amazing peace. As a mum and teacher these are short moments, none the less even more precious and I am beginning to hear… 
4. Replace: It takes time to change the chatter that has existed for so long. It will not happen overnight, but with consistent practice, it will change your life. I don't even know exactly when my negative voice left. My realisation came when I was faced with a new situation a few weeks ago where I had to reach out of my comfort zone,  and here it was my old ego - nasty! It actually shocked me. It is funny really because with a heightened awareness I told it off quite sternly and quickly engaged positive mantras and took myself off to do some mindfulness. It seems that my ego is here to stay, I just have to make sure my practice stays consistent. Write down some positive and loving statements about you and say them over and over again daily, preferably in a mirror to start. You are love, fear is just an illusion. You deserve to feel amazing and loved in every moment and you are.
5. Be active: Find an activity you enjoy and make it a regular habit. Start very simple, for example, take a walk every day for 10-20 minutes and or follow a  beginners yoga routine from youtube * This is a real game changer and for me is a mental health strategy I will always be grateful for. If you do not have a consistent activity practice, this will change your life forever. Having never been a runner or sporty for that matter, my love of running outside was a surprise but the feeling of being close to the river and in nature is wonderful and an absolute tonic. If you would like to know more about how to introduce and keep habits check this link: http://passionatenutrition.co.uk/how-to-create-healthy-habits-and-break-the-unhealthy/
6. Choose to be happy now: Happiness is a choice - I have read many books and watched TED talks that discuss happiness, one of my favourites is Shawn Anchor ‘the happiness advantage’. However, I think that each of us needs to really savour the statement and let it sink in. It was a revelation to me that you could choose happiness and I remind myself of it daily. So, don't wait to be a certain weight or shape to be happy, choose happiness now, it is in your power.
7. Be grateful: A gratitude practice can lift you out of any negativity if you have children introduce them to gratitude or thank you’s as my girls call them as early as you can. You can buy children’s gratitude journals. Starting off the day writing as many things that you are grateful for is a psychological technique that works to get the positivity flowing by focusing your brain on the good things. It doesn't matter if you repeat yourself. State what makes you feel happy, what you enjoy seeing, who and what you are thankful for. Being grateful allows you to give to others and feel pleasure for their happiness, enjoy these feelings and write them in your gratitude practice.
8. Remove trigger foods: ‘If it is in your house it is in your mouth’ Foods that call you and beg you to overeat/compulsively eat  them - however healthy they are - need to be removed from your cupboards/fridge, at the very least for 21 days. Sometimes these are the foods that cause you intolerance issues and you can feel completely different after a few weeks without them. I do not like restriction usually, however food addiction is not the same as an uncomplicated occasional food craving, as you know if you have read this far. 

These 8 steps do not take a lot of time each day, but if you commit to doing them you will have overcome more than you know in one year. Consistency is the key! You already have the knowledge to live a healthy lifestyle, it is your mind that will help you be the real you. 

Lots of love and health,

Kelly x

* helpful links

https://www.youtube.com/user/yogawithadriene

http://passionatenutrition.co.uk/how-to-create-healthy-habits-and-break-the-unhealthy/

http://rebeccacampbell.me

https://positivepsychologyprogram.com/mindfulness-ted-talks/

https://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work?language=en#t-6853

Childhood obesity strategy meanderings plus tips for family life!

The childhood obesity strategy may or may not be interesting to you, but if you have emotional eating patterns and or children you may want to read to the end…

I have spent quite a few hours this past week reading childhood obesity strategy papers, statistics and views from the World health organisation (WHO), Cancer research UK, James Cracknell OBE, Public health England and Health committee including watching parliamentary broadcasts - yawn I know (all links below). 

It is phenomenal how many hours of research, writing and studying has been invested in all of these extremely articulate documents, in addition to the talent, knowledge and money poured into producing them all! This, along with the Jamie Oliver backed campaign for a sugar tax. There has been much media attention on the sugar tax, and  though this has not been passed by the government as yet, the NHS have decided to add a levy to the sugary drinks and snacks sold within their  hospitals which will be spent on NHS workers - in my opinion, this is a positive step. The critics of the tax, cite it as being unfair to low income earners, whilst making no difference to our obesity problem. However, in my opinion, this is a narrow and calculated view, encouraging a negative response from the public. Let us not fall into the trap of thinking this would be the only approach, it is well known that more than one bullet is required to slay a dragon (quite pleased with myself, just thought that one up - haha!). Anyway, as part of a whole population approach, with multiple other strategies, this could be an effective move. There is no evidence that it would reduce obesity statistics alone, however, we can suggest that adding a sugar tax does impact on people buying and consuming less sugary drinks (http://www.bmj.com/content/352/bmj.h6704). 

            Let me give the facts as they currently stand

Most of the world's population live in countries where overweight and obesity kills more people than underweight

Globally 42 million children under the age of 5 were overweight or obese in 2013

In the UK 1 in 5 children in year 6 is obese 

Obesity is preventable

With all of this in mind, remember that we are more knowledgeable about healthy eating than ever before. Therefore, it is not knowledge we lack but maybe an understanding of how our preferences have developed, how to listen to our bodies or even how to wake up to our own needs…

Health committee and cancer UK childhood obesity strategy proposals:

• extending traffic light labelling,
• Strong controls on price promotions of unhealthy food and drink
• A sugary drinks tax on full-sugar soft drinks, in order to help change behaviour, with all proceeds targeted to help those children at greatest risk of obesity
• Labelling of single portions of products with added sugar to show sugar content in teaspoons
• Improved education and information about diet
• Universal school food standards
• Greater powers for local authorities to tackle the environment leading to obesity
• Early intervention to offer help to families of children affected by obesity and further research into the most effective interventions. increased funding for cycling and walking,
• a government framework for businesses to reduce fat, calorie and sugar content in foods,
• marketing restrictions on unhealthy food along with a  review of online marketing of unhealthy food and drinks to children,

Whilst I read all of these statistics, proposals and  made notes for a presentation on childhood obesity, I could not help keep going back to a quote from one of the most beautiful books I have ever read (it is amazing in audio as the authors read it), “The Art of possibilities’ by R and B Zander:

“Shine attention on obstacles and problems and they multiply lavishly.”

Now let me give my childhood obesity strategy views

Stop measuring our children

I know this is a controversial one and in our measurement-obsessed society a hard one to argue! However, the focus could change from the problem, and the huge costs involved in the National child measurement programme could be spent on free physical activities in all areas - supporting our children's physical and mental health. The robust figures taken from these measurements inform us of the scale of the obesity problem and any fluctuations year on year. Also, the hope was that informing parents and providing some support (depending on the area you live) that their child was weighing too much according to the national average, would invoke change. This programme began in 2006 and at the risk of my opinion being wrong, I can not see that the latter aim has been realised. 

Stop marketing to children

As in many European countries, lets disallow junk food advertising until after 9 pm at night. Also, prohibiting junk food advertising within the vicinity of parks and schools. Our children are so vulnerable to sophisticated advertising methods. We can help this situation in the home too by reducing TV time. 

Introduce food industry legislation on cheap special offers and super sizing!

“The junk food industry is not going to do this voluntarily because they worry about the other manufacturer down the road. The industry says it needs regulation.’’ Dr S Wollaston 

True, the food giants are asking for legislation. We can not expect them to voluntarily take action. 

Invest in multiple interventions for pre/post natal and early years nutrition

Children enter school with already established taste preferences, therefore, early years interventions are essential to ensure children are able to make a healthy start e.g. portion sizes, weaning practises, breastfeeding etc. 

What can you do in your home?

Using sweet foods as a reward results in children associating sweets with positive feelings, leading to a comfort food crutch for life. It is so ingrained in society that we even make the link to a loving name for someone e.g. sweetie, honey, muffin e.t.c. 

After all, we were brought up associating cake with birthdays, Christmas with sweet treats, Easter with chocolate eggs, and now we have Halloween and valentines… Every celebration is connected strongly with these foods. Interestingly, though, when we fall in love, in general, our appetite decreases. Imagine if we could find a way to be ‘in love with life’  all of the time and teach our children the same.

• Be active, get outside and enjoy life together 

• Avoid using sweet/junk food as a reward, or use vegetables as a reward.
• Do not promise a dessert if you eat all of your dinners - this again promotes the value of the sugary treat - use the promise of a piece of fruit.
• Buy a small gift or do something special in place of buying an egg for Easter. In our family, we buy the children a book or a t-shirt. 
• Experiment with healthy baking and if you are not sure where to start, just reduce the sugar in the recipe by half (you will be shocked by the lack of difference it makes).

As always, your feedback and questions are welcomed,

Lots of love and health,

Kelly x

Links and references

• http://www.noo.org.uk/NCMP
• McKinsey Global Institute, November 2014 Overcoming obesity: An initial economic analysis 
• http://www.noo.org.uk/NOO_about_obesity/obesity_and_health/health_risk_child
• Britain Imbalanced Why now is the time to tackle obesity in Britain report by James Cracknell 2016
• Tipping the scales: Why preventing obesity makes economic sense by cancer research UK http://nhfshare.heartforum.org.uk/RMAssets/Modelling/Tipping%20The%20Scales%20-%20CRUK%20Full%20Report.pdf
• Public health England: https://www.gov.uk/government/publications/sugar-reduction-from-evidence-into-action
• Health committee: Childhood obesity- Brave and Bold http://www.parliamentlive.tv/Event/Index/8fc73b48-99c0-4ad0-90dc-fd67721aa8ba  and  http://www.publications.parliament.uk/pa/cm201516/cmselect/cmhealth/465/465.pdf
• Public health England - sugar reduction https://www.gov.uk/government/publications/sugar-reduction-from-evidence-into-action
• Preventing Childhood obesity, June 2005, British Medical Assoc, Board of Science www. worldobesity.org/site_media/ uploads/Preventing_childhood_ obesity_2005.pdf
• National Obesity Observatory, Obesity and Mental Health, March, Page 8 2011www.noo. org.uk/uploads/doc/vid_10266_ Obesity%20and%20mental%20 health_FINAL_070311_MG.pdf
• http://www.worldobesity.org/site_media/uploads/Preventing_childhood_obesity_2005.pdf

3 ways to overcome food shame

Are you struggling with feelings of shame when encountering food choice? What if these are merely blocks or bumps in the road of your journey? When you view these as moveable and erasable you become empowered. 

Who you are, what you have been through, the programmes or memories currently existing within you are the dependant factors on the length of the clearing process. You can not rush your journey, but you can help yourself.

In this post, I am really tapping into the route of self-sabotage. My personal journey has been abundant with experimentation and self-discovery, with ups and a multitude of downs. Are you caught in a pattern? Do you begin a healthy lifestyle regime often, and although you feel amazing and enjoy this way of living, much to your own dismay and frustration you sabotage and find healthy habits unattainable? 

I can honestly say I have a love and appreciation of food and, more importantly, myself, that I have developed over accumulative years. However, there can be times when past memories, feelings and programmes of the ego creep up to try and sabotage. This is true for so many of us and when we can recognise that these thoughts are just thoughts, that years of shame have to be worked on before we can avoid them altogether (and as I state this I am not entirely sure yet that they will fully leave - I will keep you informed). After reading numerous articles and books on this topic, my conclusion is that each person is completely different and the only way to truly be at peace and enjoy food is to be at peace and love yourself. 

These three strategies have worked for me and my hope is that you can utilise them to commit to consistency in changing your life for good. You are a unique human being and you are love.

1. Make a decision to change and leave the faddy dieting behind you.

I remember in my twenties having a light bulb moment. As I thought about the years of yo-yo and pain my mum and other women I looked up to had spent on trying to be slim. I didn't want this to be my future, as food had already controlled most of my young life. I determined that I would find a way to self-acceptance and love. As I did this I focused on forming new habits and keeping my mind on how I wanted to feel, appreciating weight loss milestones, feeling good and, of course, the benefit of fitting into lovely new clothes. Once you have made the decision to leave the negative body image behind, there is no going back - falling off the wagon are moments along the way, pick yourself up and start again.

2. The journey to self-acceptance, clearing memories and excavating the real you

Liking yourself as you are, flaws and all is the way to self-acceptance. You are good enough, contrary to past memories and programming. Work to replace the voices and thoughts that threaten to get in the way of acceptance. Be consistent in repeating positive phrases about yourself, this will crowd out the negative beliefs and the subconscious will pick up on the new stories you are telling yourself. Explore mindfulness, meditation and self-care techniques to support your journey. Guided meditations have helped me quiet my sometimes chaotic mind in addition to helping me listen to my own intuition.

3. Remove thoughts of restrictive eating - there is no off limits!

There are no off-limit foods, although I certainly choose to not consume a number of different fare. It is completely my choice what I eat and don't eat, this may seem a little silly, as you may be grappling with avoidance of doughnuts or such like. None the less, when you are reaching for feeling good and you choose to add in foods that make your body feel fabulous, and choose to say I don't eat for example doughnuts, because they do not make me feel how I deserve to feel or they contain too many anti-nutrients and I want to fill my body with good nutrition etc. It helps to enjoy introducing new healthy recipes and ingredients to make your meals more exciting. Importantly, changing your language is a simple and easy psychological win. It is amazing how your mind shift happens when you say ‘I don't eat that’ as oppose to ‘I can't eat that.’

If you have any questions or if I can help in any way please get in touch.

Lots of love

Kelly x

kelly@passionatenutrition.co.uk

Further help, articles and books

• From a previous blog post

“I love the researcher Brene Brown’s view on preparing our children for life. She explains that shame is something that grows from trying to meet some sort of ideal perfectionism. Therefore, her advice is to tell our children that they are imperfect and born to overcome struggle, but also worthy of unconditional love.”

• My self-sabotage article from 2014 - Are you worthy? 

http://www.joiedevivrefood.blogspot.co.uk/search?updated-min=2014-01-01T00:00:00-08:00&updated-max=2015-01-01T00:00:00-08:00&max-results=10

• sarahseed.com 

 Do you want clarity on what's holding you back and understand exactly who you are, what you want and how to get it?

• The slight edge

Jeff Olsen

• The power of habit

Charles Duhigg

• Inner child meditation

https://www.youtube.com/watch?v=-ZfUvdH6Kj4

• Living carefree guided meditation

https://www.youtube.com/watch?v=XSNpGyG2jSw