My Week As A Vegan

My Week As A Vegan

So I just finished 7 days of a vegan diet and wanted to write an honest and open review. 

For those of you that don’t know the reason I went vegan for a week is because I got a really interesting question from a follower who asked me if she should go vegan or not. She had watched a documentary called ‘What the Health’ which made some strong health claims about going meat free. The long and short of the conversation was “Let’s go on a vegan week together to see if it makes a difference to our health” 

Here’s what I found…

The beginning was really hard! My cravings for meat were pretty severe and the food prep took over slightly. But after day 3 the cravings subsided (luckily) and I got more equipped in my kitchen. I have to thank avocados here because without them being a vegan would be impossible.

I honestly thought that my energy levels would not change at all - but to my surprise they were actually really good during the whole week and I didn’t crash once. So now I’m tempted to continue on for another week but Im not sure I can last that long without some flesh between my teeth (sorry!) 

So all in all I was pleasantly surprised.

After watching the document myself here are my thoughts: 

  1. They claimed that PROCESSED meat and dairy foods are directly linked to high risks of cancer and CVD. This I totally agree with largely because the statistics are all based on the SAD (Standard American Diet) So that didn't come as a shock to me.   
  2. It’s FAT that builds up in the bloodstream and blocks insulin from working which causes diabetes and NOT sugar excess. This I totally agree with too. 
  3. The candidates they filmed with these illnesses were people who were extremely unhealthy in the first place. It was not people who are health conscious and uneducated about food i.e. you and me. Meaning: 

We don't need to throw ourselves into a panic and cut out meat completely in an attempt to be as healthy as possible and prevent illness. It's about being sensible. For example, the number one source of saturated fat is dairy and dairy is linked to CVD. OK. Sure. But this doesn’t mean we have to cut out ALL meat and ALL dairy and NEVER eat it again because it is the enemy ! It just means we need to make an educated decision to MONITOR the amount at which we eat and do what is right for our bodies and our values. 

Equally I don't think the majority of people on instagram live or eat in the way an American eating a SAD does! Everyone I meet at events, at talks, in my clinic has a healthy diet with good intentions. Mostly their diets just need tweaking. They do not need to be revolutionised or radical or restrictive. 

For me the most fascinating part of the documentary was the people from Duplin Country who were debating the environmental issues that cause health issues. The fact that despite healthy diets, no smoking and no alcohol EVERYONE on the farm who were exposed to toxic chemicals had a high diagnosis of cancers. That to me says that it’s not just diet that contributes to illness! It’s multi faceted. 

What didn't shock me was the fact that the sponsors of these health associations like the BDA and AHA were the food companies that are making us sick!  It's like the supplement industry - they don't care about your health they care about making a lot of money! 

So in conclusion three things are for sure: 

1) Don’t eat PROCESSED meat.  

Processed meats are implicated in cancer and CVD. They are packed with toxic chemicals such as sodium nitrites.

2) Limit dairy intake. 

I've always believed in a dairy free diet and consistently see good results with my clients. This is largely because most people don’t have the enzyme to breakdown lactose (the sugar in milk) and because it is meant for calves who have four stomachs - not one. 

3) Eat more plant based foods.

The evidence is stacked and consistently proves that eating vegetables and plant based foods has major and systemic health benefits. 

And as for me going 100% meat free. Im afraid not. BUT I’m definitely going to eat more of a plant based diet. I’m just not ready to give up meat for good. 

Thanks for reading and thank you joining me on this vegan week

Love ya

Rosie x

 

My 7 Day Easy Detox With Amrita

My 7 Day Easy Detox With Amrita

I’ve just finished my 7 day Easy Detox with Amrita and Im feeling amazing. I wanted to share with you my experience.

Just to give you some background the Easy Detox is a 7 day cleanse with a healthy diet whilst taking their active detox herbal blends. And it really does what it says on the tin because it was exactly that: easy. 

On a daily basis I would consume three main meals plus two snacks whilst taking the herbal blends. And they really are so easy to take. You simply open up each sachet, pour it in a glass and mix with coconut water. 

Inside these blends are a number of cleansing herbs such as turmeric, ginger, cinnamon and liquorice.  

So not only are they effective and safe for the liver they are tasty and really work. 

After my first sachet my gut felt really cleansed and I noticed more energy as the days went on. Quite often I would pour them into a smoothie as well and just found it so easy. 

I didn’t have the detox ‘die off’ effect which most people experience on a detox instead I noticed improved mental clarity and a calm and happy state of mind. 

I did some research on these products and can honestly say that the ingredients are really sound. Multiple studies have shown the effectiveness of turmeric and it’s health benefits. In the Journal of the Medical Association of Thailand a study on rats with diabetes was conducted and turmeric helped to repair and regenerate their damaged livers. 

Ginger is excellent for the immune system and a study in the APJTB concluded that ginger extract can inhibit the growth of many different types of bacteria. And liquorice is an adaptogenic herb which means that if your cortisol levels are high or low they will bring levels back into balance. Liquorice therefor is a great tonic for the adrenal glands. 

So if you are looking to do an easy but very effective home cleanse then the Easy Detox is for you. If your goals are weight loss, improved digestion and more energy then you can expect that at the very least in as little as 7 days.

How Not To Burnout

How Not To Burnout

We all know that having no energy means that we can't do anything. Our social plans get cancelled, we don’t exercise, we feel complacent and lazy and nobody wants that. Trust me ! I know! I've been so exhausted I couldn’t even lift my head off the pillow! Which is why I've put together this article to share with you my tips on eating for energy and preventing burning out in the busy lives we lead.

So first things first - how tired are you? On a scale of 1 to 10, 1 being the lowest, 10 being the highest - where would you put your energy? If you’ve said 5 or less or simply want more energy then here are my 7 steps to doing so: 

1) Balance blood sugar

The first thing I always address is making sure that blood glucose is kept on an even level throughout the day. Fluctuating blood glucose leads to energy slumps which is what you want to avoid if you are already tired. So eating regularly is key. Every 3-4 hours is recommended. And no skipping meals as it leads to bad food choices later which is likely to lead to sugar cravings and overeating. 

2) Avoid caffeine

Contrary to popular belief and the health benefits of caffeine, for people with energy issues it’s a double edge sword. Why? Because it wreaks havoc with your blood sugar levels and affects your body’s natural energy source. Yes it gives you a boost but it’s only temporary and it’s superficial energy. In the long run it just makes you more tired. EVERY patient I’ve seen who has cut out caffeine have noticed dramatic improvements to their baseline energy levels. So consider swapping your coffees and teas for caffeine free alternatives such as peppermint, ginger, lemon tea etc. 

3) Deflect Stress

This means getting good at dealing with stress and not letting it affect you. Easier said than done. I know. But too much stress overworks the adrenal glands and eventually will make you exhausted (aka burnout) I always say that stress is going to happy but how we respond to is a choice. It’s always a good idea to start putting things into perspective by asking yourself these three questions:

  1. Is it the end of the world? 
  2. Will it change in time?
  3. Is there someone worse off than me? 

Try this. It’s a practise thing though ;-) 

4) Get enough sleep 

Getting enough sleep for good energy is an obvious tip but honestly no one sleeps these days!! WHY!? It’s sooooooo important. Most patients I see get an average of 5 hours a night. 5!? How do they expect to function on that!? Your body is not a machine. We need to rest and sleep. We need a minimum of 8 hours per night. And the hours of sleep you get between 10pm and midnight are the most boosting! So please don’t skimp on sleep. It’s absolutely vital for healthy energy maintenance. 

5) Cut back on aggressive exercise 

A common misconception is that people who are tired all the time tend to think that by doing more exercise it will give them more energy. WRONG! Well not totally but here’s the caveat: If you are tired all the tired and have issues with low energy chances are you actually need to rest and BANK as much energy as possible. Your body is like a bank account. You have to deposit as much energy as you can. So aggressive exercise such as HIIT classes, running and boxing can tax the adrenal glands and mount a stress response which is not what you want if you are on the way to burnout!! Nooooo. This is a common mistake my clients make. So look at your exercise regimen and cut back on the aggressive exercise and start to introduce more calming and restorative activities such as yoga, pilates and walking in nature! (Im not a hippy I promise and trust me I used to be a gym freak but now Im totally converted) 

7) Take effective supplements 

This is a minefield and I could write a book on this but supplementing certain vitamins, minerals and herbs can be a game changer if you’re struggling with low energy. But which ones should you take!? Here are my top 3 energy nutrients: 

  1. B vitamins - literally fundamental in producing ATP (adenosine triphosphate) your body’s energy source. 
  2. Protein powder - most people do not eat enough protein to maintain energy and support growth, repair, recovery AND the manufacture of all the hormones. 
  3. Siberian ginseng - this is an adaptogenic herb which helps to support the adrenal glands at times of stress. 

Please be advised that you do get what you pay for when it comes to supplements so purchasing them from reputable companies that care about your health is a worth while investment.

So that’s it! Hope you enjoyed this article. If you’d like to read more then please go to my website www.missnutritionist.com

Should We All Go Dairy Free?

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So I’ve been asked ALOT about dairy and my thoughts on whether we should all go dairy free. 

Here is my answer: 

Dairy has been found to be mucous forming and in some cases triggers inflammation. 

Here's why - 

1 in 3 people are intolerant to dairy meaning they can't break down the sugar in milk (lactose) 

Some of us down regulate (stop producing) the enzyme lactase which breaks down lactose. 

We are the only mammal on the planet that drink milk from another animal beyond infancy

Milk is meant for calfs who have got four stomachs - we only have one.

There is research that shows that milk is actually so acidic that it leaches calcium from the bones to buffer the acidity. 

In my 7 years of clinical experience people generally do better without dairy: there skin clears up, they lose weight, they have less mucous, they feel more energised and vibrant.

It's easy to go dairy free these days with alpro milks and coyo as well as lots of vegan protein powders such as Kin Nutrition. 

So I hope that helps!

Let me know how you get on 

Rosie x 

 

Breakfast Ideas

Breakfast Ideas

Practically all my clients struggle with healthy but simple breakfasts. So i've put my three favorite below...

Fruity Quinoa with home roasted almonds:


1 cup of quinoa

Handful of mixed berries - strawberries, blueberries, raspberries, banana

Method: Cook a cup of quinoa in some water for 15 mins then leave to cool. Then throw on berries, banana, kiwi and roasted almonds squeeze over fresh lemon or lime juice and a squeeze of runny honey.

 

 

 

 

MEGA Protein smoothie

 

2 tbsp oats
2 medjool date
1 tsp peanut butter
1 scoop of protein powder
1/2 avocado
1 cup of almond milk
1 tbsp of cacao nibs

Blend and pour into a glass.

 

 

 

 

Mashed avocado on sourdough toast

 

1 soft avocado

1 slice of sourdough toast

Mash the avocado in a bowl. Mix in lemon juice, salt, pepper and coriander. Throw on top of the toast and add mung beans to decorate.

 

Chocolate Protein Balls

Chocolate Protein Balls

Ingredients - Makes 12 balls

1 cup ground almonds

½ cup cocoa powder

1 cup of desiccated coconut

Scoop of protein powder

½ cup of honey

Method

Place the coconut, protein powder, cocoa powder and almonds in a food processor or bowl and mix until fine and powdery. Then add in the honey so it forms into a dough like mixture. Roll into golf sized balls and sprinkle with nuts of your choice. 

Matcha Protein Smoothie

Matcha Protein Smoothie

Ingredients

1 banana 

Scoop of protein powder

1 Tablespoon of matcha powder

Cup of almond milk 

Honey to taste

Blend and drink!

Is Coffee Bad For Me?

Is Coffee Bad For Me?

Coffee is available everywhere – take Starbucks for example - in every city, every street corner even on the aeroplane.

This extremely popular drink has been consumed since the 15th century and the world drinks 500 billion cups a year. Wow.

Asaf Bar-Tura says that the modern coffeehouse fits the mold for the contemporary need for a place between home and work. This is true. 

But is this a good thing?

Many of us rely on that morning cup of coffee or tea to wake us up, to keep us going through the morning and to provide a boost for the mid-afternoon dip in mood and energy. While this may appear to be a pretty harmless habit, it is by no means the ideal solution to slumping energy levels and it can have a negative effect on our health.

Coffee contains caffeine. Caffeine is a stimulant that can trigger the release of adrenaline, providing the body with a quick burst of energy as it causes the level of sugar in the blood to rise. This rise can also serve to give the brain a boost and we may notice improvements in mood and alertness. However, this ‘high’ is soon followed by a slump, giving rise to cravings – often for something sweet and sugary, dizziness, irritability, anxiety, sweating, palpitations, poor concentration and the need for another pick-me up. This sharp roller coaster rise and fall in blood sugar levels leads to an imbalance and a reliance on greater amounts of coffee and other stimulants.

Health Implications:

Caffeine is an ‘anti-nutrient’ that prevents the absorption of important vitamins and minerals and can also promote their excretion, such as B vitamins, vitamin C, calcium, magnesium, zinc and iron – nutrients that are required for energy, immunity, stress management and cardiovascular and bone health. Coffee creates an acidic environment in the body that needs to be neutralised – one way of achieving this is by the leaching of calcium from the bones. “Would you like Osteoporosis with that cappuccino sir?” 

Studies have shown that coffee may contribute to high blood pressure as it interferes with the water volume in your arteries. As it raises insulin if is consumed continually then this can keep insulin levels in the blood high which is how diabetes develops. 

Reducing your caffeine intake: 

  1. Cut out coffee. Do this gradually to avoid headaches and irritability linked to withdrawal. If this proves to be a huge task and a near impossibility, stick to one cup per day and make sure you drink it with food before 2pm. Coffee is a very heavily sprayed crop, so choose an organic brand if possible to reduce your intake of chemicals.
  2. To help with balancing blood sugar levels and prevent the rapid fall, have a balanced complex carbohydrate and protein snack. Some nuts or seeds, oat or rice cakes with hummus, cottage, cheese, chicken, turkey or avocado. Coffee is often drunk when blood sugar levels are low.
  3. Drink plenty of pure water – coffee is a diuretic that can cause dehydration. Drink 2 glasses for each cup of coffee.
  4. Try alternatives such as chicory, barley or carob-based drinks, they look like coffee and some of them taste very similar; experiment and find one that suits your palette. Also try dandelion coffee (great for supporting the liver), herbal and fruit teas.

Starbucks anyone!? 
 

Sweet Potato and Tomato Soup

Sweet Potato and Tomato Soup

Literally the yummiest soup in the world and so easy to make: 

Ingredients

1 onion chopped finely 

2 large sweet potatoes chopped

1 tin of chopped tomatoes 

200ml of vegetable stock 

Method

Heat the onion in some coconut oil until soft

Add in the chopped potatoes, tin of tomatoes and stock.

Bring to the boil and simmer for 25 mins. 

Turn off the heat and blitz smoothly or pour into a blender. 

Serve with gluten free toast and nut butter. 

Chocolate Maca Balls

Chocolate Maca Balls

These are the easiest thing to make and soon yummy. Perfect for snacking on mid afternoon when you have a sweet craving. 

Ingredients

1/2 cup of cocoa powder

1 Tbsp Maca powder 

12 medjool dates 

2 tablespoon's of coconut oil 

Method

Add all ingredients into a food processor. Blend until a dough is formed. Roll into balls and sprinkle with extra cocoa. 

Spinach and Nutmeg Soup

Spinach and Nutmeg Soup

I whipped together this spinach and potato soup 🍵to warm me up and it was amazing!

 Here's what I used: 

1️⃣Onion finely chopped

3️⃣ Stalks of celery chopped 

2️⃣ Small potatoes 

1️⃣ Bag of washed organic spinach 🍃

1️⃣ Handful of coriander ☘️

1️⃣ batch of veg stock

Put some olive oil, onion, celery in a big saucepan and cook for 10 mins. 

Add in the chopped potatoes and stock and bring to the boil. Cook for about 20 mins on a low heat until the potatoes are soft. 

Turn off the heat and add the spinach and coriander. Let them wilt in the steam for 5 mins. Blend with a blitzer and serve 💚

Packed with iron and fibre - an excellent dish for supporting the immune system this winter ❄️ 

Enjoy with a slice of gluten free bread with nut butter

Top 10 Energy Tips

 

This is something I get asked all the time so I've put together my Top 10 Energy Tips:

1 Eat little and often to balance blood glucose levels. Make sure you are eating every 3/4 hours

2 Eat protein at every meal and snack – especially breakfast. 

3 Eat within 30 mins of waking 

4 Eat at least 6 portions of vegetables daily for the nutrients 

5 Have a high protein breakfasts and a high carb meal at night 

6 Avoid sugar 

7 Avoid alcohol 

8 Avoid caffeine 

9 Only do gently exercise such as yoga and walking

10) Take effective supplements such as a B complex and Siberian ginseng

Frozen Berry Smoothie

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This high protein smoothies is one of my favourite ways to start the day because it has a great balance of good fats, carbs and high protein:
 

Ingredients: 

1 handful of frozen raspberries 

1 handful of fresh strawberries

Half an avocado 

1 cup of coconut milk 

1 scoop of whey protein powder (I like Pulsin)

1 squeeze of honey