How The BBC View Veganism

 

Green Smootie from Flickr via Wylio
© 2014 Robert Gourley, Flickr | CC-BY | via Wylio

*Sigh*

The BBC is supposedly all about impartial, objective, informative, educational programming.

Indeed, part of their remit is ‘Promoting education and learning

On their ‘purpose remits‘ pdf, it says:  BBC journalism should be independent, accurate and impartial.

I’m about to tell you of a programme that did not promote education and learning but instead promoted ignorance, and the journalism most definitely flouted all of the above criteria.

Sometimes the institutions we are led to believe are the most trustworthy can actually be the most harmful because people question them less.

I would much rather some trashy TV channel brought out a programme blatantly discrediting veganism, than what I witnessed last week on the BBC.

At least then we’d be able to say ‘….well, it’s Channel Crapola, no-one takes that shit seriously.’ And most people wouldn’t.

So what was the offensive emission that sent my bullshit radar into overdrive?

I just saw a repeat of a programme called ‘Clean Eating’s Dirty Secrets‘ (apparently it was first broadcast in July).

The presenter talks about the upsurge in ‘clean eating’ blogs and personalities – some of whom I referred to in this post, and explores their correlation with an increase in orthorexia (orthorexia is a state of worrying about eating the ‘right’ things to the point that it impinges on quality of life).

There is a legitimate argument to be had here. No-one is denying this. But it becomes very clear, just a few short minutes into the show, that its main aims are to discredit veganism, and eating healthily.

There is no difference made in this programme between veganism, and those who are purely eating more plant-based for health reasons. In fact, some of the blogs mentioned aren’t even plant-based, espousing bone broth, eggs and ‘happy meat’ as they do.

How they can be lumped in with veganism when veganism is at core based on ethics and social justice is some lousy-ass journalism on the part of the researchers of this programme.

It happened continually throughout, however. The agenda was practically waving at you.

The presenter decides to try…well…I’m not sure whether she decides to try veganism, clean-eating, a plant-based diet or what.

At one point she pulled everything unhealthy out of her fridge, then whined that there was no ‘joy’ left in there.

The thing is, her fridge was full of crap. There was barely one unprocessed thing in that entire space. If her fridge had been full of fresh produce, great bread, yummy leftovers from the dinner she made the night before, cool dairy alternatives and homemade treats, that fridge would’ve still been full.

She then went to a branch of one of the most expensive health food shops in London (one at which, in 27 years as a vegan, I have NEVER purchased anything), pointed at a bag of £5 kale chips, and declared healthy eating to be expensive and for the middle classes.

Uh…I shop mainly at Asda. Since when did beans and rice cost more than meat and dairy???

A dietician is interviewed and leads us to believe that it’s unwise to cut out dairy as you’ll forgo a good source of calcium.

This in fact, is the science on dairy; and this page gives you lots of great plant-based calcium sources. Both these pages are run by doctors. If I know where to get this information as a humble nutritionist – why the hell doesn’t this dietician?

Talking of which, online nutritionists are of course disparaged. It’s pointed out that some of these bloggers became a nutritionist with online courses of just 20 hours.

You wanna know something frightening? DOCTORS only get 20 hours of nutrition study!

The presenter then enrols in a course that costs just £29. Of COURSE this is a BS course. Twenty-nine pounds??? I only wish I’d found one that cheap when I did mine! This doesn’t mean all nutrition courses are BS.

And sure there are bad nutritionists; but there are bad doctors; bad lawyers; bad teachers etc, all of whom have studied for years. I’ve personally suffered the consequences of a string of bad doctors. I certainly suffered bad teachers. And bad dentists? How long ya got?

At some point near the beginning of the programme, a sentence that mixes veganism, plant-based eating and clean eating all together says that these diets are not based on science.

Why weren’t the plant-based doctors interviewed? Dr’s Greger, McDougall, Barnard, Klaper, Campbell etc. These guys would have told a totally different side.

No actual plant-based expert was interviewed at all. There was no balance or fair reporting on the health benefits of a whole food, vegan diet.

Nothing is mentioned of the fact that the prime way to stop all forms of environmental degradation is mass adoption of a plant-based diet. You’d think they’d stick this in somewhere wouldn’t ya?

The conclusion to this shambolic shit-fest came from a dietician who bleated, as you might expect, ‘…eat a little bit of what you fancy; eat in moderation; eat food that looks like food.’

How fuzzy and ambiguous is this advice? People fancy all sorts of unhealthy foods all the time. We know that moderation kills (I wrote about moderation here); and bacon looks like food to lots of people, yet it can do this.

A staff member at an eating disorder clinic said it was dangerous to cut out food groups, but never mentioned which ones! We know it’s actually optimal for health to avoid animal products and replace them with whole foods, but the positive side of eliminating certain foods was never mentioned.

 

I don’t even know which part of this programme was the most bullshizzy. Whoever in the BBC let this tripe go out must be absolutely TERRIFIED of vegans.

All I can say is this effort was manipulative, misleading, misrepresentative, biased, unbalanced, and seemingly went out of its way to be deliberately confusing.

Also, as Dr John McDougall says, people LOVE to hear good news about their bad habits, so I can imagine lots of people rubbing their hands together with glee after this programme aired.

It just worries me that because it’s the BBC, some people WILL believe this garbage to have credence.

Let’s not forget. The BBC is publicly funded, so they want to keep their funders happy. Most of the public are not vegan. The BBC possibly figures that making vegans look wacky, extreme and unhinged will make the general public feel warm and fuzzy and better about NOT being vegan. They will then have positive associations with the BBC and keep funding it willingly.

As someone who doesn’t tolerate sexism or anti-vegan propaganda, I fell out of love with the BBC ages ago having witnessed both from them often. But it worries me that because it is widely believed that the BBC are trustworthy when it comes to presenting information, some people will suck this shit up.

I’m extremely proud to declare that not one single penny of mine funded this excuse for a programme.

My advice:

I don’t care if it’s the BBC, NPR, PBS or whatever other ‘well-meaning,’ ‘educational,’ ‘impartial,’ channel. Always question; look for the peer-reviewed science, and do your own research.

Dr T Colin Campbell in his book ‘Whole’ talks about how PBS (a reputable American channel known as being educational and impartial) didn’t end up interviewing him about his findings on diet and cancer despite showing initial interest, because they probably realised how unpopular his views would be and didn’t want to risk a funding backlash.

It would seem that no mainstream media outlet, however supposedly ‘respectable,’ is immune to this.

Grilled Portobello Burgers With Smoky Chipotle Sauce

 

Warning (in a good way): This recipe really is killer. It will impress non-vegans, and it’s great for a casual dinner party because it’s so damn simple – you’ll be able to chat easily to the annoying guest who stands in the kitchen talking to you while you’re cooking, instead of thinking ‘would you please go and chat with everyone else already!’ and feeling mean about doing so.

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Ever fancy a big, juicy, burger with all the trimmings; something creamy and cheesy on the burger; a smokiness reminiscent of bonfires and barbecue, and where the burger juice seeps a little into the toasted bun and every moment of mastication is sheer heaven?

I did too, yesterday.

Now bean burgers are great, I love ’em.

And seitan patties – fantastic!

But when portobello mushrooms are just THE PERFECT shape and size already, and have a meaty texture when grilled (it’s almost like portobellos were invented PURPOSELY to be vegan burgers!!), I wanted to go this route instead.

Sometimes bean burgers can be dry (unless deep fried), and I definitely wanted a ‘juicy’ quality, without any frying action having taken place.

I love trying to ‘upgrade’ junk food. Junk is ok once in a while, but I figure we can have it MORE OFTEN (and still remain healthy) if we make a few switches, and just upgrade a few of the ingredients. What’s ace though, is that we lose none of the taste! Not a single bit!

Now this recipe DOES contain oil, but if you’re concerned about it you can always minimise the quantity, or just using water instead of oil may work too.

I don’t have chronic disease so I do include a little oil in my diet.

This recipe was inspired by the portobello burger recipe on veganvigilanteblog.com, but I’ve simplified it, and changed a couple of measurements and ingredients (adobo sauce is only sold online in the UK!) I wanted it to be accessible to all.

Also, the original recipe adds a layer of vegan cheese. I’ve excluded this; partly because we have no decent vegan melty cheese in the UK, but also because it really isn’t needed. The cashew chipotle sauce is plenty cheesy. If you want that extra cheese factor, go ahead and add a layer of vegan cheese on the burger.

 

What you’ll need:

All the shizz you will need.
All the shizz you will need.

For the burger:

  • 4 x wholewheat buns
  • 4 x portobello mushrooms (remove stalks)
  • Lettuce leaves
  • 1x large sliced tomato
  • 1 x red onion (thinly sliced)

For the marinade:

  • 1/8 cup balsamic vinegar
  • 1/4 cup olive oil extra virgin
  • 1 tsp dried oregano
  • 2 x cloves garlic minced (or 2 tsp garlic powder)
  • 1/2 tsp paprika powder
  • 1 tsp dried basil

For the chipotle sauce:

  • 3/4 cup plain cashews soaked in boiling water for 1 hour
  • 1/2 cup water
  • 2 tbsp fresh lime juice
  • 1/2 tsp sea salt
  • 1 tsp chipotle chilli flakes
  • 1 x large clove garlic (or 1 tsp of garlic powder)

 

What you do:

Note: Put the cashews on to soak in boiling water for an hour first!!

For the marinade:

De-stalk your mushrooms, and I also recommend peeling them – I feel they absorb liquid better when peeled, as the skinned flesh has a more spongy texture.

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Left: smooth finish; right: spongy finish!

In  a medium bowl, whisk together the balsamic vinegar, olive oil, garlic and spices.

IMG_20160813_212143930

Roll each mushroom in the marinade, making sure both sides are well coated. Use a spoon, basting brush, whatever it takes! Let sit for 15 minutes.

Too big for the pan now - but wait and see what happens...
Too big for the pan now – but wait and see what happens…

For the chipotle sauce:

Add drained cashews, water, lime juice, sea salt, garlic, chipotle flakes to food processor (I used my Magic Bullet).

Looks gross now - but wait!!!
Looks gross now – but wait!!!

Pulse until smooth consistency, then set aside.

Ta-daaa!
Ta-daaa!

Grilling and dressing the burgers:

Grill mushrooms for approximately 10 minutes on each side. They will reduce in size, that’s normal.

Impressive shrinking trick or what?
Impressive shrinking trick or what?

Remove from grill, and then the fun begins!

Lightly toast the cut side of your buns under the grill (under the broiler if you’re a US friend), and gather together your toppings.

IMG_20160813_223130462

Place a mushroom on one side of each bun, and add a generous dollop of the chipotle sauce. Remember, you’re not using cheese (unless you are!), so really, a GENEROUS dollop!

That's a small dollop. You should make yours bigger!
That’s a small dollop. You should make yours bigger!

Dress with lettuce, tomato and red onion slices and serve!

IMG_20160813_224228242
Now THAT’S a sexy little burger!

Serving suggestions:

Feeling virtuous? Serve with corn on the cob and steamed greens.

Feeling a little cheekier? Serve with my yummy sweet potato fries!

 

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Makes: 4 burgers. Up to you if this is one each for 4 people or 2 each for 2!

Prep time: 5ish minutes (though cashews need to soak for an hour)

Cooking time: 20 minutes

Spiciness level: Pretty spicy, say, 7/10 where 10 is ‘oof!’

Suitable for kids?: If the kids are good eaters and like spicy foods, then yes absolutely. If they are picky eaters, not so much.

 

Vegan + Healthy Does Not = Expensive Weird Shizz

Chia Seed Pudding from Flickr via Wylio
© 2014 Meal Makeover Moms, Flickr | CC-BY-ND | via Wylio

 

There was an article in The Times recently about how the ‘clean eating’ blogs and websites (there are a couple of big ones in the UK – I’m sure the US has its own fair share) have fed into eating disorders, and only served to encourage those that suffer from them to stress even more over the food they eat. It suggested that they play into ‘orthorexia’; a condition where you become so obsessed with eating ‘right’ that it impinges on your quality of life.

I guess I can see how this might happen.

What really irked me about the article however is that it didn’t seem to be too concerned about mentioning veganism in the same breath as the ‘clean-eating’ phenomenon, thereby associating it with the harmful effects that these blogs can have.

You need to know that these blogs have ZERO to do with being vegan. In some cases the ‘diets’ espoused aren’t even 100% plant-based.

Veganism is about not exploiting animals for our use; and in broader terms it’s a foundation for exposing all oppressions, about guardianship of the planet, and giving our bodies what they need and not what they don’t so that we have the energy, will, and spirit to do this.

These ‘clean-eating’ blogs seem to be about looking cool AF while slurping on a smoothie full of ingredients from the peaks of the Peruvian Andes (hello? What happened to shopping locally?)

You also need to know that the foods these blogs showcase are not the only path to great health.

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My thoughts were very conflicted when these fancy, high-end ‘clean eating’ food blogs forced their way across my radar a few years ago.

My VERY first thoughts on discovering Deliciously Ella (famous UK ‘clean eating’ blogger), quite honestly, were jealous ones that I’m not proud of.

How does a 23 year old afford a house with a kitchen like THAT??? How does she afford a fancy website like that?? How does she have the time to compose those pictures and write text and recipes every day??

When I found out it was because she was born rich, that didn’t help my jealousy any.

But then I got over myself and thought about it some more.

My next thoughts were in fact about how positive it could be if lots of people were introduced to plant-based eating this way.

As I said, these websites are all about health and style. They are not about ethics, or about the impact of diet on the environment.

But MY initial main motivation for eating plant-based was health, which eventually grew into something much bigger and all-encompassing.

If I grew to embrace veganism and all it entails through seeking health, surely it could happen to others this way?

Upon further exploration of these websites, I became disheartened. Far too many of the recipes contained ingredients that I knew to be expensive, hard for lots of people to find, and questionable in terms of whether they really deliver benefits in proportion to the price they cost.

If you have the money to afford chia, baobab and cacao by the bucket load, then good for you.

However, veganism and plant-based eating are ALREADY erroneously perceived as being expensive and elitist by many people looking for an excuse to never try it.

These ‘clean-eating’ blogs only reinforce this perception.

I explored the reasons why veganism isn’t elitist here.

I also wrote an article for Mind Body Green with 8 tips on how to eat vegan inexpensively, find it here.

Health does not = smoothies with exclusive ingredients in a vintage mason jar on a photogenic piece of distressed wood.

The much less glamourous  (but also less expensive, YAY!) route to health is this:

  • Eat your wholegrains. Lots of ’em.
  • Potatoes too, both sweet and regular.
  • Root veg like carrots and beets rule for their bright colours and the nutrients they bring.
  • Beans and lentils may not sound sexy, but they are where amazing energy is at.
  • Don’t forget your leafy greens of all persuasions, your nuts and seeds, and fruits of all varieties.
  • Add all the herbs and spices and condiments the earth offers and you not only have the wherewithal to eat deliciously for the rest of your life, but a great foundation for your best health ever.

 

I’m interested to know, what do YOU think of these websites? Please let me know in the comments!

 

Do Vegans Need To Supplement With Vitamin D?

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Unlike the answer to ‘should vegans supplement with vitamin B12?’ (which is YES btw!), the answer to whether to supplement with vitamin D is not so obvious.

What vitamin D does

Vitamin D is vital for helping us to absorb calcium from the foods we eat, and helps protect us from cancer. It is also thought that it can help prevent us from getting depression or Seasonal Affective Disorder (SAD).

Vitamin D deficiency

Vitamin D deficiency can cause rickets in children, and bone problem in adults (due to calcium not being adequately absorbed). It’s possible that depression is also a symptom of vitamin D deficiency.

Vitamin D sources

The main source of vitamin D for everyone is sunlight (aim to get 5 to 15 minutes of sunlight on your face, legs or arms every day between 10am-3pm. Go for the full 15 minutes if you have darker skin). It’s also found in fatty fish and eggs, but even omnivores don’t eat fatty fish and eggs every day, so, as with most deficiencies, vitamin D deficiency isn’t just a potential vegan problem, but a potential ‘everyone’ problem.

Depending on where we are in the world, or whether you work outside or not; we all have different exposure to sunlight. If you’re in southern California or some tropical paradise; or you are always outside during daylight hours – you’re likely getting enough. Those in more northerly regions or who aren’t often outside at prime sunlight times may not be.

What to do if you feel you are deficient

If you feel you MAY be deficient in Vitamin D, the first thing you should do is have your blood tested by a doctor.

If the test shows you ARE indeed low, then unless you can escape to sunnier climes pronto – supplementation is probably the way to go.

It used to be that Vitamin D3 was purely animal-based (from the lanolin in sheep’s wool), and vitamin D2 was plant-based (from yeast and fungi); but I hear that now it’s possible to get vegan vitamin D3 supplements, so either D2 or vegan D3 is what you’ll want to look for.

Some would argue that Vitamin D3 is more effective than vitamin D2. However, I had low levels of vitamin D which manifested each year as Seasonal Affective Disorder (SAD). I started taking 1000 IU of vitamin D2 (1 capsule daily), and I no longer suffer from this each winter, so I personally found it to be effective.

See what works best for you.

 

The Doctrine Of Signatures: Categorical Proof We Are Meant To Eat Just Plants?

Lungwort (Pulmonaria officinalis) from Flickr via Wylio
© 2013 Melanie Shaw, Flickr | CC-BY-ND | via Wylio

How do we know we are meant to eat mostly (but probably entirely) plant-food?

There are lots of clues:

–  We have super long intestines reminiscent of herbivores (obligate carnivores have short intestines so that meat can travel through them expediently).

– Our short canines are not long enough to bite through the jugular of a live gazelle; our hands, being clawless, are not great on their own (without a knife) to catch and rip open an animal’s body.

– We need to heat meat thoroughly so it doesn’t make us ill, unlike carnivores that have stomach acids that destroy harmful bacterias.

– We also know that whole, plant-foods do us nothing but good, and that animal foods are not at all optimal for our wellbeing and can make us very unwell.

Not enough clues for you?

What about this one then (and this is something that has always fascinated me):

Some plant-foods resemble (either in shape, colour or quality) the part of the human body, or the disease they are beneficial for!

This is called the plant’s ‘signature.’ Many scholars believed this to be God/nature letting us know how to use this plant medicinally.

This wisdom has been used by ancient civilisations and pretty much every culture had a form of it. There are differing opinions amongst scholars as to where it originated. Some say it originated in ancient Egypt, some say in China. Other scholars say it is universal, as similar doctrines have been observed in classical Greece, ancient Asia, medieval Europe and pre-Columbian America. We know Native Americans used it, as did doctors in Roman times.

In slightly more recent history, the most well-known advocate of this form of plant power was a Swiss physician who gave himself the Latin name Paracelsus (1493-1541). He famously wrote and published a very comprehensive literary theory on it called the ‘Doctrine of Signatures’. He says ‘Nature marks each growth… according to its curative benefit’ and tells of herbs and their uses based on their ‘signature’ of the body part they resemble.

For instance:

  • Liverwort – helps liver disease
  • Lungwort – cures pulmonary disease
  • Toothwort – can relieve toothache

These ‘signatures’ have often through the ages, been used as proof for the existence of God.

I remember from my time at university when I studied religion, that the intricate design of the universe and how everything interconnects is called the ‘teleological’ argument that ancient philosophers used to prove Gods existence. There are other arguments, but this one always struck me as the most solid! It is otherwise known as ‘intelligent design.’

It purports that the universe is so intricately designed that every piece of it, whether animate or inanimate, is so sophisticated and full of incredible detail, and with so many mutually supportive systems, that it’s not possible that it exists by chance; there must have been a creator behind it.

What do I mean by mutually supportive systems? Take the crop system used by many Native Americans in North and South America called the ‘Three Sisters‘. The three sisters are corn, beans and squash. They make up a perfect basis of nutrients. When they are grown together, the beans provide the nitrogen for the soil which benefits the other two plants, the corn provides stalks which the beans can creep up, and the squash provides rambling low leaves that lie on the ground and prevent weeds from growing, thus providing protection for all three crops.

There are lots of other mutually supportive models like this in nature, and surely there are lots we are no longer aware of because we’ve simply lost that knowledge due to modern life.

In Islam, the Hadith (the sayings and doings of the Prophet Muhammad) states “There is no disease that Allah has created, except that He also has created its remedy.” Bukhari 7.582

From The Order of Things (1966), French philosopher Michel Foucault says on this subject:

…there must of course be some mark that will make us aware of these things: other-wise, the secret would remain indefinitely dormant”

British botanist William Coles (1626-1662) wrote in his Art of Simpling (1956):

Though Sin and Satan have plunged mankinde into an Ocean of Infirmities, yet the Mercy of God, which is over all his workes, maketh Grasse to grow upon the Mountaines and Herbes for the use of men, and hath not only stamped upon them a distinct forme but also hath given them particular Signatures whereby a man may read the use of them.

nuclear family from Flickr via Wylio
© 2010 Kai Schreiber, Flickr | CC-BY-SA | via Wylio

Coles also notes in this book that walnuts were good for treating mental diseases because they had a perfect ‘signature’ of the skull (shell) and brain (nut). As walnuts are high in omega-3 fatty acids, they ARE good for brain health.

Check out this study proving that walnuts can protect against, and treat, Alzheimer’s.

 

Other examples of plant foods in some way resembling the body part the nutrients benefit are:

  • Red kidney beans – maintain healthy kidneys
  • Sweet potatoes  – good for the pancreas
  • Carrots  – good for eyes (slice a carrot width-wise and look at the cut surface!)
  • Avocados – good for the womb
  • Ginger – great for the stomach (ginger root resembles the stomach)
  • Celery, pak choi and rhubarb – strengthen bones
  • Figs – increase sperm count
  • Oranges and grapefruits –  good for breast health
  • Tomatoes – good for heart health (they have four chambers like a heart)

 

Now, it’s up to you whether you believe this is proof of God’s existence, or whether it’s pure coincidence. And I’m not suggesting we go and medicate ourselves purely according to the Doctrine of Signatures – not because I don’t believe it, but just because we’ve lost so much natural knowledge with the advent of western medicine (not that western medicine is ALL bad, but it has undeniably stopped lots of us from taking responsibility for our own health), and we’ve become so dependent on chemical pharmacology, that it would be difficult to know exactly what we were doing. There is, of course, no financial gain in anyone funding studies proving it to be correct either.

We can certainly take lots from it though, and incorporate these incredibly healthy fruits and veg into our diets, and perhaps more of those foods we feel we need for certain parts of our bodies.

Now, which part of our body does bacon resemble? Or sausages? Don’t answer that 🙂

 

The Harmful Effects Of Sugar

Sugar from Flickr via Wylio
© 2006 Adam Engelhart, Flickr | CC-BY-SA | via Wylio

Let’s talk the white stuff.

Uh…that’s sugar.

Not, like, flour.

Or snow.

Or dandruff.

Or any other white stuff.

Sugar.

Several foodstuffs constitute sugar; that’s to say, they act the same as sugar would once inside your body; but to keep it simple, I’m just gonna talk about plain ol’ sugar here. Sugar that is sugar before it goes in your body; sugar once inside.

Now I know YOU KNOW this post is not gonna be good news about sugar; but before sugar, the absolute best first thing you can do for yourself in terms of all aspects of your health is to stop eating animal products. This is the most important dietary change you can make.

I want to talk about sugar however, because it too has some extremely egregious health effects you need to be aware of.

 

Harmful effects of sugar

OK, so I’m pretty sure you know about the link between sugar and tooth decay. (My mouth wishes I’d known sooner).

And you probably have a good grasp on the whole ‘sugar spikes your blood’ dealie. We know that sugar causes energy rushes that soon turn to crashes – not the best way of achieving consistent, long-lasting energy.

So far so blah.

But one of the worst effects in my experience (because I and many others I know have lived through this), is that sugar is candida food.

If you don’t know, candida is a yeast that lives in your gut naturally. Due to various influences disrupting the balance of gut flora (antibiotics* being one, but there are MANY others), it can multiply and proliferate and cause a whole host of awful symptoms.

Sugar, which is candida food, helps this beast grow out of control.

 

Why is candida so bad? What’s the big deal?

Candida is linked to soooo many diseases and conditions.

You may be surprised to know that candida is even linked to mental health – YES, that’s mental health – the extent to which we are only just learning.

It is linked to depression, (here is one academic paper on this subject – there are others) autism, bi-polar disorder, and schizophrenia.

It is also linked to alcoholism, multiple sclerosis, chronic fatigue syndrome, fibromyalgiaCrohn’s disease, Celiac disease, oral and oesophageal cancers, endometriosis, and inability to lose weight.

There is also a connection between candida and cystic fibrosis, though this link needs to be investigated more.

It is linked to lots of cancers indirectly, as candida suppresses the immune system – an ideal situation for cancer to develop; but it is also thought to be linked to lots of cancers in a more direct way, though there isn’t enough scientific evidence as yet to prove the links conclusively.

There are many more diseases that candida is thought to be linked to, but there haven’t been enough studies carried out as yet to prove this without doubt.

There seems to be a lack of will to fund studies. Possibly this is because candida can be cured with cheap remedies and a change of diet. Therefore, it wouldn’t be accurate to think that just because there isn’t sufficient evidence, that there isn’t a link between a disease and candida.

Bottom line – Stop feeding the candida beast!

Don’t forget that sugar has addictive properties similar to those found in street drugs. It’s all the more surprising then (or is it?), that food manufacturers want to feed our addiction!

 

How do I avoid sugar?

We KNOW there’s gonna be sugar in cookies and candy etc. But where are all the hidden sneaky places sugar can be found?

You’re not going to like this – it’s blinking everywhere!

It’s in:

Breads

Plant-based yoghurts (even plain ones!)

Chilli sauces (except Tabasco and Cholula, woohoo!)

Pasta sauces

Indian restaurant food

Chinese restaurant food

Cans of baked beans, refried beans etc

Plant milks (One popular brand I just looked at had sugar as the second ingredient – before the almonds even!!!)

Pickles

Soft beverages in bottles, cans or cartons (including most healthy-looking ones)

Cereals (including plain ones – Corn Flakes, Weetabix, All-Bran etc.)

 

You can very easily see how over the course of a day your sugar intake can creep up – and that’s without you even knowingly USING sugar.

It’s worth noting none of these foods NEED sugar to taste good, or as a preservative. It’s almost as if it’s in someone’s interest to keep us full of candida-fuelling sugar!!

 

What can you do?

Though the ideal solution is to completely eliminate sugar from every source, it’s very difficult seeing as how we clearly live in a sugar-saturated world.

The best thing you can do is just KNOW when you are eating something containing sugar. That way you can monitor your intake and make sure it is minimal.

Make your own food as much as possible of course; but when you DO buy pre-made products, just take an extra second to scan the ingredients list on the label. If you’re vegan you’ll be checking to see if there are animal products anyway, so just take an extra second to check for sugar. If the product contains sugar – pick a brand that doesn’t contain it.

It may be a pain in the butt initially, but you’ll quickly get to remember which products contain sugar and which don’t.

 

*I am not against antibiotics when they are truly needed; just against the over-prescription of them.

 

Self-Care Starts In The Kitchen!

Kitchen from Flickr via Wylio
© 2007 Dru Kelly, Flickr | CC-BY-ND | via Wylio

We need to talk.

I’m hearing so often from people that they have limited time to spend cooking in the kitchen.

I get it. We’re all so busy working long hours; commuting; ferrying kids around; and just plain exhausted when we ARE home.

The thing is; eating; not just in terms of WHAT we eat, but HOW we eat, is so important to our wellbeing.

Obviously there’s going to be times when we just can’t (for whatever reason), but I believe it’s worth making damn sure that most days in the week we devote a certain amount of time to preparing at least one of our daily meals (ideally the main meal) in the kitchen.

No matter whether it’s a fancy schmancy dish, or you’re just whacking a spud in the oven to bake and heating up some baked beans; time spent in the kitchen is time well spent.

Maybe this is easy for me to say and I’m not being understanding of people’s lifestyles, but if you are so busy that you don’t have enough time to invest in self-care (of which cooking for yourself definitely is), I feel like this is not a sustainable situation.

If you’re a gazillionaire and can afford a vegan meal delivery service bringing fresh meals to your door every day – more power to you.

But even if you WERE a gazillionaire who could afford a vegan meal delivery service – this still isn’t ideal, because you’ll have little connection to the food you’re eating.

You won’t have gone through the creative (and oftentimes meditative) process of preparing and cooking your meal, which would’ve invested you with an emotional connection to it.

And I KNOW you guys are better than this but just in case anyone is about to utter these words; please stop with the ‘but I can’t cook‘ BS.

Can you read? Well then you can cook.

Yes you can.

Stop it.

No-one knew how to cook before they tried it. They just bothered their arse to read a recipe and follow the instructions. The more you do it the more you’ll learn what goes with what and get creative about adding and adjusting ingredients. Just DO IT. Because you CAN!

 

Here are my 4 sneaky ways of guilting encouraging you to get yo’ ass into the kitch! 🙂

 

1. Make kitchen time non-negotiable

Reframe kitchen time in your mind as something that is not up for negotiation. See it in the same light as cleaning your teeth; washing your clothes; wiping your butt…uh…sorry for that last one, but you get the point. Lots of people currently see it as something they can choose to do or not do.

You can choose to spend an hour cooking yourself a delicious meal, or watching a couple of eps from your current favourite box set and dialling some grub in. Let’s take the choice out of kitchen time and make it something we do automatically on most days.

 

2. Make your kitchen a place where you want to hang out!

‘But I have a crappy kitchen’ I hear you say.

Yup, me too.

Doesn’t matter how swanky or downmarket your kitchen is. Mine is a small kitchen in a London flat. It has old-fashioned units and laminate counter tops. However, I feel warm towards the space as I’ve spent many hours there cooking great food. I’m happy to be there as long as it’s clean and somewhat ordered.

Make the effort to always have clear and clean counter space. If you haven’t already, organise your pots and pans and cooking stuff so you know where everything is.

Your kitchen doesn’t have to be all shiny stainless-steel and granite surfaces; it just has to be a clean, pleasant space that you want to spend time in.

To that end…..

 

3. Cooking time is podcast or music time!!

Some may say ‘no, you must put your entire focus on the food you are preparing.’ I say pish! I’ve made a ton of meals to the accompaniment of my fave podcast or album and in my opinion it does NOT detract from the focus you give the meal you’re making or affect the end result.

Anything that makes you enjoy kitchen time and associate it with fun and relaxation is cool with me.

 

4. See kitchen time as an investment in your wellbeing

As much as exercise, meditation or any other self-care activity you partake in; time spent in the kitchen is an investment in your wellbeing.

If you can make it a habit as much as these other things are, you’ll feel the benefits both physically and mentally.

These benefits include:

  • You’ll be eating much better quality food than if you eat out or take out.
  • Restaurant and take-out food often contains way more oil than it needs to. If heart disease or weight loss is an area of concern to you, the best thing you can do is to cook your own meals.
  • The processes of chopping, stirring, mixing etc (depending on what you’re making!) can be surprisingly relaxing and meditative.
  • Even if you’ve done bugger-all else all day – by making a delicious meal you’ll get that sense of achievement and feeling that you’ve done something super productive.
  • You’ll be constantly learning about food. The more you cook, the better your food will get!

 

Five Tips For Maximising Your Energy Levels

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Do you feel like you have little energy and often feel fatigued?

Assuming there is no underlying problem (which, of course you’ll already have checked out at your doctors, right?), then this post can help you get back to being the perky, peppy, zestful YOU.

So, there’s not a list of energy foods for meat eaters and another for vegans – it’s all the same for everyone.

Meat eaters, this is for you because you may find that what you thought to be the best energy food actually isn’t.

And vegans – its ace that you’re vegan, but vegan doesn’t necessarily mean healthy and full of energy, so this is for you, too.

Let’s bust a few myths first shall we?

The best source of energy is CARBOHYDRATES.

Where are carbs NOT found?

Not in meat

Meat contains very little carbohydrate, so is NOT the best energy food. If anything, it can weigh you down and make you feel sluggish.

Our bodies have a hard time digesting it what with us not having the stomach acids to properly break it down, and what with it containing ZERO fibre, and what with us having really long intestines reminiscent of a herbivores. If our bodies are trying to digest meat, our energy is being used up for this.

However, because our bodies can digest plants easily without all the extra effort, when we eat plants we get energy from them.

Not in dairy products

The only carbohydrate in dairy is in the lactose. Only a very small percentage of the world’s population can digest lactose. If you can’t (which is most of us!) your body cannot utilise the carbohydrate in dairy for energy.

Not from green leafy veg

Now don’t get me wrong, green leafy veg are vital to our diets for lots of nutrients – but not to give us energy. They do not contain enough calories to be efficient energy givers.

Green leafy veg are the side to a dish, or a PART of a stew/soup/salad/stir-fry/curry/chilli/pasta dish. They are NOT the main event.

Not from nuts

Nuts are healthy fats and are another vital part of our diet for lots of reasons. A couple a day when we’re peckish can help BOOST our energy, but they should not be the main source of our energy – you’d have to eat too many, and they are too fatty to eat them in bigger quantities.

So how do we get a ton of energy?

Do these five things:

 

1. Get your carbs from THESE foods:

From unrefined, starch-based plant foods, namely:

  • Whole grains – brown rice, quinoa, wholewheat bread, wholewheat pasta, wholewheat couscous, oats, millet, corn, buckwheat/brown rice noodles, etc
  • Tubers and starchy veg – sweet potato, potato (all varieties), squashes (all varieties)
  • legumes (pulses in the UK) – chick peas, red kidney beans, black-eyed peas, lima beans, cannellini beans, peas, lentils (all varieties), black beans, pinto beans, fava (broad) beans etc

Fruits as dessert are fantastic, but should not be the main dish; regardless of what some YouTubers would have you believe.

 

2. Eat breakfast

Well duh! I hear you say, and you’d be right – but you’d be surprised how many people don’t.

A breakfast containing whole grains (oatmeal, wholewheat toast, wholewheat bagel, brown rice) will set you up for great energy all morning.

 

3. Limit sugar and caffeine

By sugar I mean actual sugar; and white refined carbs (white bread, buns, bagels etc; white pasta and white rice).

Though both sugar and caffeine give us energy in the short term, it’s not really worth it for the energy slump that ensues.

Let’s be realistic. Even though it’s possible to eliminate caffeine from our lives, we might not all want to do that – me included. I have two cups of green tea per day and my energy is great. But when I have more than that, it’s definitely negatively affected in the long run. Have one or two cups of whatever caffeinated beverage you love per day, maybe one if it’s coffee, or two if it’s tea (tea has less caffeine).

Similarly, with sugar, I’m not suggesting you eliminate all sugar from your diet, but rather:

Choose whole grains over refined white starches, and minimise actual white sugar as much as possible. Pay attention to where it could be lurking – ketchups, chilli sauces, relishes, shop bought pasta sauces etc. You may not think this is a big deal, but sugar adds up over the course of a day.

Try and buy products that don’t contain sugar. You have to practise label scanning, but you WILL find brands that don’t use sugar, and then you’ll remember them for next time.

Use agave and maple syrup to sweeten things. They are not a health food either, but they don’t spike your blood as much as sugar.

 

4. Exercise

It sounds like it wouldn’t work but it does. Sometime you gotta expend energy to GET energy! Ever laid in bed for longer than you should and just got tireder? Exactly!

If you do nothing else, a brisk half an hour walk every day is a great, easy inclusion into your daily routine. It’ll get the blood flowing round the body, increase your heart rate and (if you are following the other tips) set you up for great energy for the rest of the day.

 

5. Hydrate

Dehydration is such a common problem.

While water in and of itself doesn’t give you energy, dehydration can leave you feeling drained (Literally! Geddit?) and weary.

While you don’t necessarily need to rigidly drink eight glasses a day if you are eating a whole food, plant-based diet (as much of your food will have a high water content); listen to your body and drink water as soon as you feel thirsty. If your pee is almost clear with just a touch of colour – you’re good. If it’s darker, get your H2o on!

 

The Best Foods To Improve Your Moods

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Please note: This post is intended to give tips and advice for best emotional health through nutrition. If you have been diagnosed with depression, or feel you may be suffering with this or any other mental illness, please consult your medical practitioner, and follow their advice. Do not stop taking any medication without the supervision of a doctor.

 

Are you a moody SOB?

I’m not judging, it’s perhapsmaybepossible that I was once.

Ever thought that what we put in our body could play a part in this?

Don’t even think for one second that it can’t!

But because what we eat affects us this way, the GOOD news is that if we start yamming the right stuff into our faces – we can improve, and even stabilise our moods and emotions.

No more meltdowns. No more unexplainable freakouts. No more random ups and downs. Sound good?

Of course it is no surprise that the same diet that is best for obesity, heart disease, and diabetes, is also best for emotional health.

A whole food, plant-based diet is already superior to a diet rich in animal products in terms of maintaining good mental and emotional health. It is more alkaline and anti-inflammatory, as opposed to acidic and inflammatory, and so promotes more vitality and overall health – which in turn affects mood. In fact, depression is thought to be a disease of inflammation. So if you’re vegan and eating healthily, you’re already on the right path to great mental and emotional health.

But, there are certain foods that are especially helpful in achieving a balanced state of being.

Here are 4 foods (and 2 vitamins) to include in your daily diet to avoid experiencing the woohoos and the blues in the space of five minutes:

 

1. Whole grains

(Whole wheat, brown rice, oats, barley, rye, quinoa, millet, corn, buckwheat, amaranth, whole spelt)

Most plant foods, not just whole grains, are rich in tryptophan, which your body needs to produce serotonin – a neurotransmitter that is largely responsible for us feeling wellbeing and happiness.

Whole grains, being unrefined carbohydrates, are an excellent source of tryptophan, and as such, they can serve to regulate serotonin levels, elevating them if they are too low.

The OTHER reason whole grains are at the top of my list is because they maintain steady blood sugar – which also serves to stabilise your moods.

Refined grains such as white flour act as sugar in the body and thus spike your blood and affect your moods negatively. Just think of when a child is given sugar – they become hyperactive and bounce off the walls until they crash and become cranky. We do this too if we eat white flour and white sugar. There may not be walls involved but we get the same wired feeling before we crash!

Whole wheat is an easy way to get your whole grains (as long as you are not celiac). Think whole wheat toast, whole wheat pasta and noodles, whole wheat bagels, whole wheat couscous etc.

 

2. Nuts and seeds

(ALL nuts and seeds are great, but especially flax seeds, pumpkin seeds, sunflower seeds and walnuts)

So many reasons why we need the ol’ nuts and seeds, but stable moods is an important one.

Nuts and seeds contain magnesium, which has been shown to alleviate depression and irritability.

They are also rich in zinc, which is crucial for mental health, and omega 3, which – HELLO! – is the brain nutrient!

A lack of adequate omega 3 can result in depression. Try adding 2 tablespoons of ground flax seeds to your cereal or soup every day, or grabbing four walnut halves as a snack.

Nuts and seeds (like pumpkin seeds, sunflower seeds etc) have a high tryptophan to total protein ratio which as we’ve seen, boosts serotonin levels, and have thus been shown to be an effective treatment for social anxiety disorder.

 

3. Probiotic food (Gut food, if you will 🙂 )

(Sauerkraut, kimchi, non-dairy yoghurts, Ethiopian injera bread, apple cider vinegar, probiotic capsules)

We now know that just as gut health is massively linked to our immune system; it is also linked to mental health.

It is vital, more than ever thanks to deleterious elements that kill off our good gut bacteria such as antibiotics, chlorine in water, and hidden sugars (that feed bad gut bacteria); that we consistently replenish the good bacteria in our guts.

It’s a good idea, as well as incorporating some of the above foods into your diet, and especially if you’ve taken antibiotics for long periods of time (for acne, for example), to take a daily non-dairy probiotic.

A study entitled “Assessment of the Psychotropic Properties of Probiotics” found that one month of probiotics appeared to significantly decrease symptoms of anxiety, depression, anger and hostility.

 

4. Beans and greens

(Black-eyed peas, red/white kidney beans, black beans, lima beans, cannellini beans, butter beans, haricot beans, fava beans etc – dark leafy greens; kale, collards, bok choy, broccoli, spinach etc)

Lots of depression sufferers have been found to be low in folic acid. Beans and greens are your best way to get this stuff!

Think bean chillies, bean stews or bean curries (on brown rice with steamed greens on the side – WAY to get three mood foods in one meal!); soups containing beans and veg, salads full of beans and spinach, couscous with beans, or you know what? The great British culinary delight that is beans on (whole wheat) toast!

 

5. Take your vitamin B12!

It’s been known for decades that poor mental health is often associated with low levels of folic acid (eat your beans – see above!) and vitamin B12.

You need to be taking vitamin B12 anyway if you’re eating plant-based (and possibly even if you’re not), so ideally you’re doing this already.

 

6. Take vitamin D supplements if you need to

Vitamin D deficiency is linked to depression, especially in areas of the world that don’t get a great deal of sunlight, so get your levels checked at the docs, and supplement if you need to – either with plant-based vitamin D2, or vegan vitamin D3.

 

‘What’s The Point In Restricting Yourself? You Have To Die Of Something Anyway’

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I hope with this post I’m giving you help in responding to this comment when you hear it.

Or that I’m responding to YOU if you if this comment is aligned with your sentiments.

This one always drives me crazy because it feels so short-sighted.

Which comment am I talking about?

This one. I hear it often when talking about the health benefits of a whole food, vegan diet:

‘..What’s the point in restricting yourself? You have to die of something anyway.’

Uh…well, this is true I guess (not the part about restricting yourself – I’ve written lots on how a plant-based diet is actually the opposite of restrictive), but, and I know it’s a cliche, it’s not about the years in your life, it’s about the life in your years.

Whether we die at 40, 90 or 110, isn’t it better that we lived as many of those days as possible in vibrant health?

Yes we all have to die of something, but how about that ‘something’ just being your heart stopping at the end of a long, well-lived, fully enjoyed life; where you’ve been independent, fit and capable, and a contributing member of society right up until the absolute end? What if you were pain, discomfort and niggle-free right up to the last minute? What if you kept every single one of your faculties and marbles; your spring in your step and your memory right up until that final second?

What if you also never lost your passion, purpose and zest for life EVER; and food tasted good, autumn smelled like heaven, and music made you get up and dance until your last day on this earth?

Doesn’t this sound better than getting to the point where you feel so crap you don’t really want to go on, but the doctors keep giving you pills to keep you alive, because it’s unethical to do otherwise?

Doesn’t it sound better than being immobile and not having a life outside of four walls, or of living somewhere you’re not happy, because it’s the only place they can take care of your needs, and having to rely on other people to do everything for you? Or worse, having to depend on family members to take care of your personal hygiene?

What if you contract dementia and can’t even recognise and be grateful to the family members who are tending to your needs? (Yes, a plant-based diet can help stave of dementia, too)

And how awful if, due to a sedentary lifestyle where you’re not seeing the sun from one day to the next, you become depressed? Nothing is less fun than living life under a big black cloud – it’s not living in fact. It’s existing.

How different this all could be.

A whole food, vegan lifestyle gives you the best chance at an entirely different scenario.

One where your family and friends would have to worry about you very little, how you’d not be a drain on society but a gift and an example to it – but also, just how much more time you’d have to be in the moment enjoying your damn self and all the people around you?

Why waste time and money suffering and being ill if it’s at all avoidable?

Life is too short (even if it’s long!) and time with others; food; music; sex; nature; art etc is way too fun to lose any time to unnecessary sickliness.

I leave you with the words of romantic poet Percy Bysshe Shelley (1792-1822), who wrote an essay called ‘A Vindication of a Natural Diet’

On a natural system of diet [a plant-based diet], old age would be our last and our only malady; the term of our existence would be protracted; we should enjoy life, and no longer preclude others from the enjoyment of it. All sensational delights would be infinitely more exquisite and perfect. The very sense of being would then be a continued pleasure, such as we now feel it in some few and favoured moments of our youth.