Monday 26 September 2016

Sugar Sugar......Oh, Maple syrup.....

Haha, I shouldn't sing 'honey honey' cos that's not vegan but erm, anyway!

Sugar is quite a 'hot' topic right now with newspaper and magazine articles constantly informing us about the link between sugar, ill health and obesity.  Other articles warn us about the shocking levels of sugar in speciality coffees and hot chocolates found in popular coffee chains and hidden sugars found in processed foods and items that we consider savoury.

Sugar takes many forms.  It's found naturally in fruits and some vegetables, there's cane and beet sugar, brown and white sugar, coconut sugar, molasses, golden syrup, maple syrup, date syrup, agave syrup and several kinds of honey.  In terms of sweeteners there's more natural ones such as xylitol and stevia and artificial kinds including aspartame, acesulfame K and sucralose.  Many people enjoy the taste of sweet foods and are going to want to eat them one way or another but with so much choice and so many marketing claims, people can be left completely confused about what to do.

many people are embracing
the sugar free
lifestyle.....
There was recently a programme called 'The truth about sugar' which attempted to clarify things and I quite enjoyed it.  I liked that it emphasised that the amounts of minerals in certain sugars that claim health benefits are negligible and unlikely to make a notable difference to one's health.  Taste preferences are often a better reason for choosing between kinds of sugar or sweetener.  It also demonstrated our body's need for carbohydrate as fuel through an experiment where one group were put on a zero sugar diet and another ate a normal diet.  Performance of the task was significantly adversely affected in the zero sugar diet group and the participants were affected mentally as well as physically.  Of course, this doesn't mean we need to consume sweets, chocolates and lucozade in order to function but we do need to consume carbohydrate in some form in order for our cells to produce enough glucose.

Sugar vs Fat
but at the same time it doesn't look like the British
public are departing from sugar
any time soon!
Many dieters were raised to believe that fat was 'the enemy' and we should have as little as possible in order to be a healthy weight and be healthy.  In recent years it's been emphasised that it's an essential part of the diet (which it certainly is!) and sugar is the real enemy.  Does this mean we should all eliminate sugar and just eat as much fat as we like? NO! 

Not all fats are equal. There are omega 3 fats (oily fish, algae supplements, flax and chia seeds and their oils) and omega 6 (nuts and seeds, many cooking oils, non-organic meat).  Omega 3s are often viewed as the goodies whilst omega 6's are the baddies but they're both essential.  It's just that we often consume far too much omega 6 in proportion to omega 3 and this contributes to inflammation in the body.  Monounsaturated fats (olives and olive oil, nuts, avocados, rapeseed oil) also have health benefits including supporting the heart.  Saturated fats are also often viewed as baddies but there are different kinds and small amounts of good quality saturated fat can be beneficial.  I consume moderate amounts of coconut oil and dark chocolate which are high in saturated fat, it's not necessary to eliminate it from the diet. Cholesterol being too low is as much of a problem as it being too high.  It's another situation where it's all about balance.

Fats are essential for brain function, cell communication, protection of our organs, skin health, for certain vitamins (A,D,E and K) and antioxidants to be utilised correctly and for hormonal health.  We wouldn't get very far without fat! That being said there are some fats that we should minimise as much as possible.  Deep frying food creates harmful free-radicals that damage our cells.  Most margarines do not contain trans fats in the UK but they do contain fats that have been chemically altered.  Pastry might be delicious but is often made with palm oil (an unhealthy and sometimes unethical fat) and chemically altered fats.

So what about sugar? It's been demonstrated that our cells need glucose in order to function but our body can make glucose from healthy complex carbohydrate sources such as oats, brown rice, quinoa, beans, lentils, fruits, root vegetables such as sweet potatoes and beetroots.  With the exception of diabetics having hypoglycaemic attacks and athletes doing certain high-intensity exercises we have no biological need for fast-releasing sugars. People (me included!) generally eat sweet foods because they enjoy them or because of cravings, it's just human nature.

White sugar is completely devoid of nutrients and B-vitamins are used up in its metabolism, meaning it's not only empty calories, it also depletes the body of valuable nutrients. So is the answer to eat 'healthy' sugars such as raw honey, unrefined cane sugar, molasses or coconut sugar? Hmmmm. The most nutrient-rich sugar is probably molasses but most sugars really don't provide significant quantities of nutrients to be a useful part of the diet.  Sugars vary in glycaemic index (the speed at which they raise blood sugar) and this can be another factor to consider.  But always remember that a surplus of calories from any macronutrient (carbohydrate, fat or protein) will get converted to fat in the body.  Moderation and having a healthy lifestyle overall are the important thing. See my old blog: http://samanthathesanevegan.blogspot.co.uk/2014/07/you-can-have-your-cake-and-eat-it-under.html for more on this. 


A cake I made for one of my
boss's leaving dos
Me & sugar! 
Some might find it strange that I qualified as a nutritional therapist and I'm starting a baked goods business. So what's the deal with me and sugar? I used to have a really bad sweet tooth when I was younger, was really not a fan of savoury food and ate sugar sandwiches! Although I've come a long way since then, I still adore baked goods and I don't believe in deprivation. The trouble is, mass-produced cakes found in supermarkets are usually excessively high in sugar, high in saturated fats, omega 6 fats or fats that have been chemically altered, artificial flavourings, colours and preservatives. I think cakes and baked goods can be made healthier by using good quality, natural and organic ingredients and using sugar in moderation and that's my passion. This doesn't mean that my baked goods won't make you put on weight if you eat too many of them, but you'll still be being kinder to your body.

What sugars do I use?
need to get one of these!
I do still enjoy sweet tastes but I very rarely drink sugary drinks such as Coke or Fanta as they're pretty abysmal for one's health. Redbull and energy drinks are even worse, containing large amounts of caffeine as well as sugar. I do drink mainly green tea and water with lemon at home but sometimes out and about I fancy a cold drink other than sugar and I'll have things like vitamin water which contain small amounts of sugar and some stevia and I am still partial to the occasional Diet Coke, I'm well aware it's not healthy! I have about one coffee, hot chocolate or mocha at home per day and that I'll sweeten with a teaspoon of xylitol, a low GI natural sweetener derived from fruits.

In baking it depends on the recipe. I often use coconut sugar in recipes that conventionally use brown sugar, as it has a similar taste but a lower glycaemic index.  I use molasses (as well as coconut sugar) in my gingerbread as it's a traditional ingredient and it is high in minerals such as iron.  I also like to use spices that improve insulin sensitivity and have other beneficial properties (cinnamon and ginger) For cakes that would traditionally use white sugar I just use normal golden caster sugar, as coconut sugar and molasses have quite a strong taste.  I'm aware that it's not nutritious but I want my cakes to still be cakes and I think sometimes using 'healthier' sugars can get people into a false sense of security and make people think they can have as much as they want.  The 'sugar is evil poison' mentality really isn't helpful, it just creates a deprivation/binge/guilt cycle.  So what's the answer? I'll say it like I've said before.........

MODERATION!!!!!! :)

it's worth it :-P


Tuesday 20 September 2016

Is eating healthily expensive?

My blog post: http://samanthathesanevegan.blogspot.co.uk
/2014/08/my-3-per-day-challenge-how-i-managed-to_10.html
on my challenge of eating for £21 for one week is my most read by far with almost double the views of my 2nd most popular one.  It just goes to show how many people are struggling with money these days and keen to hear sound advice on how to eat well on a budget.  I demonstrated that many healthy foods are affordable and versatile and that it's possible to still eat relatively well on a low budget.

So what's the problem?

The diet I ate on that week would not be considered ideal by many health professionals and maybe it's not.  We're told to eat a minimum of 5 portions of fruit and vegetables per day, to eat a wide variety (or rainbow!) of fruit and vegetables, preferably fresh and preferably organic. Whilst I agree that doing this would most certainly be beneficial for many people, it's unrealistic, expensive and not really feasible for the vast majority of people.  When I worked in libraries I would often pick up cookbooks and be really excited about the things you can do with healthy food, making it enjoyable and not something you reluctantly force yourself to eat (partly why I chose to do the nutrition diploma!) But how does the food I actually eat compare with the stuff you see in those cookbooks? hmmmmm.  Have a look at my blog: if you want a sneaky peek at all my unhealthy habits! http://samanthathesanevegan.blogspot.co.uk/2014/06/a-good-look-at-girl-in-mirror-little.html

I'm sure there are cases where people could eat better with a bit more dedication, motivation and better money management (this is where nutritional therapists come in!).

Sometimes people spend a lot of money on alcohol, coffee-shops and cafes and could potentially afford to eat more healthily on their budget. Have I fallen into that category before? TOTALLY! In my last job I would spend quite a significant chunk of my wages on lunch and just getting snacks on the way home.  I was unhappy in my job, low on motivation and eating a nice (sometimes indulgent) lunch that I didn't have to prepare in a cosy coffee shop or cafe really helped me to get through the day and I thought it was worth the extra money.  I can certainly understand people not wanting to bring lunch in with them every day.  In central London there are many healthier lunch choices with places like Pret a Manger and Marks & Spencer doing some quite good options.  The sad thing is, not all of us work close to healthy outlets. McDonalds, greasy-spoon cafes and chicken shops are cheaper and ubiquitous and a lot of people will opt for this. I understand why people do it but it doesn't change the fact that it's a problem.
The kind of lunch I'd probably eat if I worked in
 central London. More expensive than a Maccy D's
 and rightfully so!

What if you can't afford to eat out at all? In my little experiment,  I managed to feed myself 3 meals per day for one week for £21, which is less than what I'd spend on just lunch in 5 working days. I was even buying mostly organic.  But what are the limitations of this?

Family size
As a single person, I'm just buying food for myself.  I can understand it's much harder for those with children, not only financially but when you have to account for their likes and dislikes.  Children can be extremely picky and a lot of the time finding something that a) your child will eat and b) you can afford, is your first priority and you don't always end up with the most nutritious options.  I've been told I was a nightmare when I was little, (sorry mum!) Home-made lentil soups and chicken nuggets are both cheap foods but I know which one I would have chosen as a child! If you're seriously strapped for cash and doing the best you can as a parent, try not to compare yourself with others and feel guilty.

Time! 
When I wrote the blog about eating well on a budget I was working almost full time and studying for my nutrition diploma (which was almost as much work as a degree.) The recipes I made weren't especially complicated but it was still difficult finding the time to cook when I had studying and assignments to do as well as my job.  This is another instance where those with children can be affected also.  Children demand a lot of our attention and sometimes it can be difficult to always cook from scratch.

Living situation
Many people are living in flat-shares or living with their parents well into adulthood and in over-crowded or cramped conditions.  A lot of the time we won't have a lot of storage space for food and have to take it in turns to use the kitchen.  It's not always a case of not being bothered to cook.

Lack of cooking skills 

This is also an issue for many people and they might feel ashamed to admit it but it's so common.  I learned to bake from a very young age and always loved it but my parents eat mostly traditional British 'meat and 2 veg' kind of food and I always knew I wanted to be vegetarian.  Because of this, when I went to university I didn't have the faintest clue how to prepare fresh vegetables and make proper meals and so I often relied on convenience foods.  Since then I've taught myself how to cook from scratch and I enjoy it but there are times when I'm so busy or there are other things on my mind and I would love not to have to prepare a meal. Shock, horror, not even nutritional therapists have endless motivation!

So in a nutshell:.....

Many of us are not just money poor, we're time and space poor!  So what's the solution? There are sadly some people in serious financial difficulty who are reliant on food banks or who have to choose between eating and paying their gas bills.  In this situation, understandably, nutrition is probably not the first thing on your mind and all you can do is the best you can and keep believing that better times are around the corner.  For those who do have some disposable income and spend at least £3 per day on lunch or coffee, it's worth bearing in mind that there are ways to get around this if you truly want to.  You don't have to try to be some kind of perfect domestic goddess or 'Deliciously Ella'!  If you're happy to try to make a change and cook yourself some affordable but healthy meals like in my previous blog on eating on a budget, that's wonderful.  But if you're not quite there yet, don't be hard on yourself & do the best you can.

We all deserve a chance to enjoy good health!




Tuesday 6 September 2016

When the black dog strikes again....

really like this picture!
Since leaving my job and having more of a flexible, free lifestyle I've had more opportunity to pay attention to my emotional state and how to manage my feelings.  

From late autumn last year I was quite depressed about the redundancy period being prolonged for longer and longer, I was desperate to leave and couldn't see the light at the end of the tunnel.  I went back on medication for a little while and early this year I could see my mood improving slowly but surely (going on holiday to Brazil in February helped with that!) and left my job at the end of March.

At first my mood was positive but I was extremely tired and sleepy but after a month or so I had boundless energy, slept only 4 hours or so, was full of ideas (hence the blogging mania!) and excitement and felt like every day was Christmas.  I was advised to take the medication for at least 6 months but stopped taking it around May because I didn't feel I needed it. Therapy has helped me notice patterns in my mood, and last year my experience was similar.  I went to my GP and said that I felt on top of the world but that I'd not been 2 years without a depressive episode and no matter how good I feel, there always seems to be something that drives me back into depression. And I was right! I don't want to go into everything that's happened recently but the EU referendum result and running out of money were two main things that really had a negative impact on me.

When I have an episode of hypomania I have what seems like endless energy and motivation and I can feel in a total state of bliss.  The downside to hypomania is, the heightened state means that any emotions whether they're positive or negative are stronger (in a depressive episode I'm too apathetic to feel anything, I just feel empty).   For instance, when I went on the Brexit protest march to Parliament, I felt amazing being united with people who felt the same as me and it was such a great atmosphere and there were moments where I felt euphoric.  But at the same time, I would look around me and see all the homeless people and desperation and feel pure rage (It's quite unsettling feeling euphoria and rage within the same day!) My ability to cope with stress is getting better as I get older but  when too many things that upset or anger me happen, I reach a threshold and end up sinking into depression again.

Can you stop depression in its tracks?

I'm putting this to the test right now! My popular blog: http://samanthathesanevegan.blogspot.co.uk/2015/03/5-things-to-do-when-black-dog-strikes.html I wrote last year was written with this aim and yet I had another depressive episode later that year.  The trouble was, I was in denial that I was depressed and I waited too long to address it before seeking help. I didn't feel quite as bad as how I felt in 2014 but I was still pretty bad and ended up binge-eating and not doing any exercise.  As I've talked about in my blog that I wrote for Time to Change http://www.time-to-change.org.uk/blog/when-people-judge-me-it-can-make-my-depression-worse we're often bombarded with 'inspirational' messages that tell us we can achieve anything we want if only we think positively, as if it were that easy.  Such messages make it seem like depression is a choice to be lazy, apathetic or pessimistic and this is why it can be hard to admit you have it. Awareness is being raised and slowly attitudes are changing.

So do my 5 steps work?  Let's see
Step 1: Recognise the signs early and intervene as early as possible.
So firstly, I did recognise the warning signs that a depressive episode was about to occur and made an appointment with my GP.  I said that I was worried about sinking back into depression because of my life situation so I said that I wanted to go on medication again.  But after not very long I noticed it negatively affecting my energy levels and questioned whether it was worth it (fatigue is one of many possible side effects of medication).  Being in the process of starting my own business, a franchisee of another business and doing personal training at the gym, I cannot afford to have low energy levels! I think because I've always had recurring depressive episodes throughout the course of my life it's like I feel one is due and I can't grasp the concept that I'm not actually depressed. But there's a difference being in a depressive episode and just being a bit pissed off and frustrated! (and it's the latter right now!) There's nothing wrong with being on medication if it helps you but I felt it wasn't really necessary for me at this time. 

Step 2: Keep a balance between working too much and too little.  
This has been difficult for me to judge lately.  Whenever you decide to work as a freelancer, there are certainly a great number of advantages as I've mentioned in my blog: http://samanthathesanevegan.blogspot.co.uk/2016/06/
whats-wrong-with-not-wanting-to-work.html.  The downside is, in the beginning there is an awful lot of paperwork and when you're first starting, it feels like you're putting in hours and hours of time  and effort and getting little to no money in return and it's very stressful.  But it's true that worthwhile things don't come easily and I'm determined to carry on! This is my personal decision and if others want to decide it's not worth it or prefer or need the security of a regular pay cheque that's fine of course.  My passion for nutrition, food and health keeps me going through all the difficulty!

Step 3: Seek out sources of comfort
Although I have a never-ending 'to-do' list, I'm having life-coaching, and this has been really good for helping me get a balance of things that need to be done urgently and what can be left for later, so that there is still room for the things I enjoy in my life.  I've been getting back into baking, I've been skating in the park, made positive playlists for different moods, created a board on Pinterest and I've bought myself quite a few second hand DVDs so I can watch an episode of something after a long day.  I also find blogging to be a source of comfort, as a lot of the time when I feel negative it's because I have pent-up feelings, and it's a kind of release.

Step 4: Let go of guilt 
Ross was allowed to be frustrated!
When I wrote that blog last year I was mainly talking about the kind of guilt you feel about having 'first world problems' and that you're not allowed to be upset because there are others worse off.  We can often have this drilled into us and of course when we hear about famine, war and terrorism our problems pale in comparison.  But is that really relevant when it comes to your own sense of wellbeing? 

It might sound a bit harsh but before the media, we wouldn't have been aware of problems in the world that have nothing to do with us.  Of course I give money to non-profit organisations where I can and sign lots of campaigns about things I feel strongly about.  It's a sign you have a good heart if you always feel like you want to help those less fortunate but it doesn't mean that your problems are insignificant.

I'm very grateful that at this time of transition into freelancing where I'm short of money I have a roof over my head and I've not gone hungry thanks to my parents. I'm well aware that there are homeless people, people stuck in jobs they hate without the option to leave, people whose parents are dead and people who don't get on with their parents at all.  But do I still hate the fact that I live with my parents at the age of 32 and don't have my own space? YES! The fact that most people have a very low standard of living whilst a small minority live in pure luxury is unjust but it shouldn't be regarded as something we have to settle for.  The answer is to do what you can to change your situation if you're unhappy with it and that's what I'm in the process of doing! 
Step 5: Read Sane New World! 
I really like Ruby Wax because she's so down to earth and she has a similar sense of humour to me.  The funny thing is, I got out her recent book which is about mindfulness (paying attention and being present) but my concentration is too bad for me to read it! Ha ha!  Oh well, I'm going to take it step by step and not give myself a deadline to finish it.

I don't know whether my depression has gone for good, but it appears to be at bay right now. Like cancer or other illnesses, we never know whether they're going to recur, and what works for one person won't work for another.  If people find something that works for them, great! & for those with (seemingly) resistant depression, new treatments are being pioneered all the time, so there is hope, even if you can't see it. There are so many different methods, no one is necessarily right or wrong and when it comes to ways of treating depression:...........