Red Red Wine! :)

Given that my last post was about excluding something from the diet I thought I'd do a post about something that many people really enjoy and that can be celebrated. A few people with nutrition qualifications might be very strict and there are lots of raw vegans out there but I do absolutely adore alcohol and I can't pretend otherwise!  

Red wine is one of many alcoholic drinks I really like. Like anything, it's possible to enjoy it as part of a healthy diet if you're able to get the balance right.

Good or bad for you?

Messages about alcohol can be quite confusing, there's no black and white answer.  It is generally well accepted that excessive alcohol consumption can be incredibly damaging to one's health and no one (except those in denial!) would really argue with that.  Conversely it is often said that small amounts of alcohol can be beneficial for the heart and that teetotallers die younger.  

vraiment?

I've mentioned before about the blue zones (certain areas in the world where there are a higher percentage of centenarians) and their habits that are responsible for their longevity have been studied extensively.  I can remember in one of my first lectures on my nutrition course where we learned about the 9 factors in these people's lives.  When the speaker said that red wine was one of them I can remember practically the whole lecture auditorium cheered! 

Many people might have heard of the French Paradox.  In the UK, the health advice is generally to cut down on saturated fat in order to maintain a healthy heart but the French eat a diet high in saturated fat with lots of butter, cheese and meat yet have a lower rate of heart disease and obesity, attributed to their consumption of red wine. Sounds convenient doesn't it! (not to vegans like me obviously) but the idea of consuming rich, calorific foods and wine and remaining healthier is something a lot of people would dream of.

I've not looked into this in detail but I do truly believe that stress is a bigger factor in disease than nutrition and some experts believe that a more laid back attitude is the real explanation for the difference in disease prevalence. In fact only 3 out of the 9 habits of people living in the blue zones were diet related.  This is not to say diet isn't important, it's crucial but the importance of the right lifestyle can't be overlooked.  See my blog: http://samanthathesanevegan.blogspot.co.uk/2016/06/no-such-thing-as-laziness.html for more on the lifestyle I'm referring to! 

What's special about Red Red Wine? :)

Different kinds of alcohol have different properties.  The beneficial properties of red wine are mainly attributed to an antioxidant of the polyphenol class called resveratrol.  This compound is associated with many health benefits including reducing heart disease, anti-ageing and lower cancer risk.  It's also a phytoestrogen (a plant oestrogen) and may be beneficial for helping some female hormonal health issues (currently there is not enough scientific evidence to support this).

Does that mean that we should drink as much as we want and that people who don't drink are missing out on these benefits? No! (Dammit)

Red wine is only good for you in moderation and excessive amounts of alcohol of any kind increase your risk of cancer, lower your immunity, deplete the body of essential nutrients, are harmful to the liver and digestive system and impair bone health.  Red wine also contains a toxic kind of alcohol called methanol as well as the usual ethanol, which is why it gives some people really bad hangovers! There's nothing that's completely beneficial! 

So what's the real deal? We should consume it in moderation to gain the benefits without being too adversely affected by its negative effects.

But what is moderation? 

Yeah, that's realistic! ooh I can have half a

cocktail! sorry I can't stop laughing!

There are some general guidelines but I think it's another thing that's not black and white.  Some people choose not to drink alcohol for personal, health or religious reasons and of course that's fine. Resveratrol is found in foods including peanuts, pistachios, grapes (duh), berries, cocoa and dark chocolate. It can also be supplemented and so no one has to miss out on its benefits due to dietary restrictions.

The general guidelines are to have no more than 3 units per day for women and no more than 4 per day for men. Hmmmm.

Do you think that when I meet up with my friends we have one glass of wine each and then we buy rounds of green tea and sparkling water with a slice of lemon? Er, nope. I don't drink a lot generally but sometimes on weekends and special occasions I like to get a bit merry and I don't see that as a crime ;).

Get the balance right!

must keep informed
about environmental
conservation

If you have healthy habits (drinking sufficient water, ensuring you don't drink on an empty stomach) and don't have an addiction you can afford to indulge a bit sometimes.  Regularly eating nutritious foods high in B-vitamins, Zinc, Selenium, antioxidants, protein and fibre helps to keep your liver healthy. The trouble is, a lot of people think the amount they drink is normal (when it's not!) and are in denial that they have a problem.  If you feel like you 'must' have alcohol to get through the day or find yourself spiralling out of control it's advisable to get support.  Some people are more genetically predisposed to addictions than others and it shouldn't be shameful to ask for help.  If you drink too much because you are stressed or depressed my blogs: http://samanthathesanevegan.blogspot.co.uk/2015/03/5-things-to-do-when-black-dog-strikes.html &

http://samanthathesanevegan.blogspot.co.uk/2015_05_01_archive.html might be helpful in directing you on where to get help for this.

I am health conscious and I tend to judge what's an appropriate amount to drink by how I feel.  I have gotten it wrong in the past. I've only had one hangover in my life (do not trust those 2 for a fiver bottles of wine from corner shops!) and I've thrown up because of drinking too much less than 10 times in my life (not bad for a 32 year old I think!) I allow myself to get a bit jolly but not to the stage where I lose complete control and become disorientated.  The fact that more than 99% of the time I wake up feeling fine after drinking and have very few symptoms of ill-health demonstrates I'm not drinking at a level where it negatively impacts my health.

It's always good to keep an eye out for any changes in health that suggest something might be wrong (fatigue, weight gain, breast lumps, infertility, hormonal issues, headaches, digestive problems) that could potentially be related to excess alcohol consumption.  But if you view red wine as something you enjoy and you're happy to have it in a quantity that's not harmful to your health, go ahead without guilt!

Cheers!

Go dairy free with style!!!!! :)

The dairy industry is a very serious matter

More and more people are cutting down on or cutting out dairy these days and choosing alternatives for health and/or ethical reasons. There are some who might be sceptical, believe dairy is necessary for bone health or see this as some kind of strange fad. I've often felt this way about gluten and I understand that it's annoying to see something you were brought up on and have an attachment to being demonised.  

The sad, inescapable truth is that the dairy industry is incredibly unethical (possibly more so than the meat industry) and the detrimental effect it has on many people's health is impossible to ignore. 

hmmmmm

Eating dairy products doesn't make a person malicious or ill-intentioned.  Many of us are raised to think that it's normal and essential for health. It's present in a lot of comfort foods like milk chocolate, desserts, cakes, cookies, ice-cream and pizza and so the idea of not consuming it can seem a bit overwhelming.  I've been predominantly vegan a very long time but I've mentioned before that in depressive episodes I've reverted to eating non-vegan comfort foods (low serotonin levels can cause strong cravings) and so I can understand it's not easy for everyone. 

The cruelty involved is less obvious than that of the meat industry. I was always uncomfortable with eating meat but I can remember thinking 'you don't have to kill cows to get milk, so that's fine'. I actually discovered about the dairy industry by accident when reading a book about vegetarianism when I was 16 and it all just clicked.  Just like humans, cows are mammals who produce milk to feed their offspring.  This means in order to produce milk they must be undergo an exhausting cycle of pregnancy and lactation.  The calves are always cruelly taken away from their mothers so that we can use their milk (this goes for organic farming also).  If the calf is male it is killed immediately or used as veal, if it's female it will become a dairy cow.  Cows naturally live until around 20-25 but they are slaughtered  at around 4 or 5 when they're exhausted after a few pregnancies and used in cheap meat products like pies, economy mince and pasties. Lovely! 

Advertisements often show 'happy cows' grazing on green pastures and animal products are often labelled with stickers boasting about their supposedly very high welfare standards. The media can be very clever at telling us what we want to hear so that we can feel comfortable with what we're purchasing.

A lot of the health messages thrown at us 'butter is natural!' 'saturated fat is good for you!' also have a similar effect.  Newspapers and magazines will often cite scientific research studies that supposedly 'prove' that dairy or any animal products are good for us but it's usually the case that they were funded by the dairy industry.  One could say that the studies posted in vegan and animal rights magazines are also biased but who do you think has an ulterior motive, somebody trying to help animals or somebody trying to sell you something?

But the great news is........... 

These cakes are vegan! From the amazing Hannah Banana Bakery

There are so many delicious alternatives! There is literally nothing that can't be made vegan.  There are endless recipe blogs online and there are many alternatives to all dairy products from ice-cream to cheese.  Organic and health food shops are amazing but many mainstream supermarkets like Tesco and Sainsbury's sell a great range of dairy-free milks, yoghurts and ice-creams.  I personally really like dark chocolate and there are a lot of good dairy-free types but those who have a bit more of a sweet tooth can still find great alternatives.

vegan alternatives to bounty, 

mars, milky way 

and snickers

A lot of people find cheese challenging to give up but the alternatives are getting much better.  I was quite seriously intolerant to dairy products as child and although I built up a tolerance to it after a while and consumed it in the form of desserts, chocolate and baked goods, I've only actually ever had cheese on pizza and never found it appealing. There are, however, people who used to really like cheese and from cultures where cheese is extremely popular who have still given it up.  Check out this amazing Italian lady's Etsy shop with her home-made vegan cheeses! 

https://www.etsy.com/uk/shop/JarMeUp?ref=shop

_sugg#reviews 

Vegusto https://www.vegusto.co.uk/ and Violife (available in Holland and Barratt and some larger supermarkets) are popular brands of dairy-free cheese. Going to vegan festivals like Vegfest (next in London 22nd and 23rd October this year!) http://london.vegfest.co.uk/ can be great as you can often sample many different products at once.  

Great alternative to milk chocolate! 

It can take a bit of time to find the brands you like.  There are some people who have made the transition to veganism or cut out dairy products overnight.  On the other hand, despite dairy never being a staple of the diet for me and reading about how bad it was at age 16, I've still consumed it in small amounts as recently as the beginning of this year due to stress, depression and inconvenience when going on holiday.  But no more! It's more difficult for some people than others but it's getting easier all the time and any reduction makes a difference. 

Now for the nutrition bit! 

don't forget vitamin B12! lol

All the nutrients found in cows, goat's or sheep's milk can be found elsewhere but it's worth bearing in mind that some products might be a taste or texture substitute but might differ in terms of nutritional content (vegan cheeses, for example are not always a source of protein or calcium).  

With regards to calcium, the easiest thing to do is choose calcium-fortified versions of milk and yoghurt alternatives but almonds, sesame seeds, chia seeds, apricots, figs, green leafy vegetables and tofu (hey, it's not bad, really!) http://samanthathesanevegan.blogspot.co.uk/2014/06/tofu-acquired-texture.html are also good sources. Remember that consuming adequate calcium is just one of many things necessary to ensure good bone health!

The main source of vitamin D is sunlight.  Whilst it is sunny, it's good to have around 15 minutes sun exposure on your skin before adding sunblock.  Obviously we can't control the weather and if your skin is especially sensitive or if you prefer to cover up your skin due to religious beliefs or modesty, this is not a feasible option.  Fortunately, vegan vitamin D supplements are now available and you can get your levels tested by your GP to see whether you're getting enough. 

A lot of dairy alternatives and other foods are fortified with vitamin B12 but taking a supplement is a good idea to ensure you're getting enough.  If, like me, you choose mostly organic foods, they won't be fortified with vitamin B12. It's so important and it's also one of the vitamins routinely tested by GPs.

When choosing milk alternatives, soya is the only type that closely resembles cow's milk in terms of protein.  If you drink almond, coconut, oat or rice milk in the place of cow's milk you might just need to eat a bit more protein in other forms (beans, lentils, chickpeas, peanuts, nuts, seeds, quinoa, protein powders mixed into smoothies) to compensate.

this is amazingly creamy!
vanilla coconut
milk yoghurt

Probiotics can be found in soya and coconut milk yoghurt, a drink called kombucha (found in some health food shops) and probiotic supplements.  Remember that eating a diet rich in natural foods and refraining from consuming too much sugar, alcohol and junk food and avoiding taking antibiotics unnecessarily can help to keep your gut healthy.

The Vegan Society https://www.vegansociety.com

/resources/nutrition-and-health/vitamins-minerals-and-nutrients/calcium  and Viva! http://www.vivahealth.org.uk/ have lots of factsheets on nutrition and I'm happy to answer any questions. Dairy cows deserve to relax and have a break! 

Dairy-free 'Snickers' Protein Shake!

not an appropriate sports nutrition snack!

I used to like Snickers bars when I was younger but obviously they contain dairy which I don't consume any more and needless to say they're not very healthy!

I can remember when they used to be called 'Marathon' (really showing my age, aren't I?). I wonder whether they changed the name because it was misleading people into thinking they are an appropriate sports nutrition snack for running a marathon, when they're really not great!  Some types of high-intensity exercise require that we have some fast-releasing sugar but there are better ways to achieve this than snickers bars!

I've been doing fairly high intensity exercise with my personal training at the gym. I'm mainly trying to lose fat at the moment but it's important that I have sufficient protein to allow my muscles to recover after a hard workout.  So I came up with a smoothie idea that contains 30+grams of protein, 1 of your 5 a day, healthy carbohydrates, anti-inflammatory omega 3 fats, magnesium, potassium and antioxidants, all of which are important for exercise performance and recovery. Oh and that tastes very nice also!

Ingredients:

this vanilla soya milk
is tha shiznit, get it delivered
from Abel and Cole!

• 250ml Soya, Almond or Coconut milk (not the cooking kind). Choose whichever is appropriate for you depending on taste preferences and/or allergies but be aware that almond and coconut milk alternatives are lower in protein than soya milk.  It's a good idea to choose varieties fortified with calcium and with around 4- 5g sugar per 100ml which is what you'd get in cow's milk. I made it with unsweetened almond milk once and it tasted a bit bitter.
• One dessertspoon (around 10ml) Flax oil (do keep it in the fridge to preserve it!) Great source of essential omega 3 fats
• 20g peanut butter. Great source of protein, B vitamins and vitamin E and gives that 'snickers' taste!
• 15g cocoa powder.  Good source of iron and magnesium (you can use raw cacao if you can afford it, even higher in antioxidants!)
• 1 banana. A source of vitamin B6, potassium, carbohydrates and fibre
• 25g pea protein. Affordable, hypoallergenic and versatile source of protein that doesn't have much of a strong taste or texture in this smoothie

Simply blend all ingredients together in a food processor or smoothie maker. I like to add the liquid ingredients first, then the banana and then the powdered stuff but it doesn't really matter!

This nourishing shake is to be enjoyed guilt-free!

much more likely to be helpful
in marathon running than
a snickers bar!