The Pros and Cons of a Vegan Diet: Is It Healthy?
Vegan Diet -Is this healthy? I get asked this question a lot! As a dietitian with extensive experience in helping individuals improve their diet and overall health, I understand the exponential interest in veganism. According to Stats of 2023, There Are Approximately 88 Million Vegans in the World. (The VOU) Since there were over 8 billion people in the world, that’s around 1.1%. So what is a vegan diet? Vegan diets exclude all animal products and focuses on plant-based foods. While this dietary approach offers several potential benefits, it also comes with some challenges. In this blog post, we will explore the pros and cons of a vegan diet and discuss its overall impact on health. The Pros of a Vegan Diet Increased Intake of Nutrient-Dense Foods:A well-planned vegan diet will ensure a wide range of plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds are consumed. These foods are super as they are rich in vitamins, minerals, antioxidants, and dietary fibre, which are essential for overall health and disease prevention. Lower Risk of Chronic Diseases:Numerous studies suggest that a vegan diet may reduce the risk of chronic conditions such as heart disease, high blood pressure, type 2 diabetes, and certain types of cancer. This can be attributed to the higher intake of plant-based foods and the avoidance of potentially harmful components found in processed animal products, such as saturated fats, salts, nitrates etc. Weight Management:Many individuals adopt a vegan diet for weight management purposes. Plant-based diets tend to be lower in calories and saturated fats, making them beneficial for weight loss and weight maintenance. Additionally, the high fibre content in plant foods promotes feelings of fullness and aids in appetite control. Environmental Sustainability:The production of animal-based foods contributes significantly to greenhouse gas emissions, deforestation, and water pollution. By adopting a vegan lifestyle, individuals can reduce their carbon footprint and contribute to the preservation of natural resources. The Cons of a Vegan Diet Nutritional Deficiencies:While a well-planned vegan diet can meet all nutrient requirements, certain nutrients may require special attention. These include vitamin B12, iron, calcium, omega-3 fatty acids, zinc, and iodine. Vegans must ensure they obtain these nutrients through fortified foods, supplements, or carefully selected plant-based sources to prevent deficiencies. Limited Food Choices:Following a vegan diet may limit food choices, especially when dining out or in social settings. It requires individuals to be mindful and creative in meal planning to ensure a varied and balanced diet. Some people may find it challenging to adapt to this dietary change, particularly if they are accustomed to consuming animal products regularly. Potential Social Isolation:Veganism is still relatively less common in some societies, and this can lead to feelings of social isolation or difficulties in finding suitable food options when eating out or attending social events. Building a support network and learning how to navigate social situations are crucial for maintaining a vegan lifestyle without feeling isolated. Potential Nutrient Overload:Although a vegan diet can be highly nutritious, it is possible to consume excessive amounts of processed vegan foods, such as vegan meat substitutes, desserts, and snacks. These products may be high in added sugars, unhealthy fats, and sodium. It is important to prioritize whole, unprocessed plant foods to ensure optimal health benefits. Is a Vegan Diet Healthy? When appropriately planned, a vegan diet can provide all the necessary nutrients for good health and may offer numerous benefits. However, it is crucial to pay attention to nutrient adequacy, especially for nutrients that are more challenging to obtain from plant-based sources. Working with a registered dietitian experienced in vegan diets can help ensure a balanced and nutritionally complete approach. Conclusion A vegan diet can be a healthy and sustainable dietary choice, offering benefits such as increased nutrient intake, reduced risk of chronic diseases, and positive environmental impact. However, careful planning is essential to address potential nutrient deficiencies and maintain a balanced diet. So, what to do next or for anything else.. If you are needing help with your diet and health, wanting to commence a vegan diet or anything else… we can assist you with this. Maybe you wish to change your eating habits, stop tracking or need help optimising the foods you eat and are not sure what programme to select, please do contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
BetterYou D3000 + Vitamin D + K2 Spray 12ml
Product Description BetterYou D3000 + Vitamin D + K2 Spray 12ml Ingredients Water, diluent (xylitol), emulsifiers (acacia gum and sunflower lecithin), menaquinone-7 (vitamin K2), acidity regulator (citric acid), preservative (potassium sorbate), flavouring (natural peppermint oil), cholecalciferol (vitamin D3), antioxidant (DL-a-tocopheryl acetate [vitamin E]). Directions on use of BetterYou D3000 + Vitamin D + K2 Spray Initial use: press the pump 3 times to get the liquid flowing. Shake well before every use. Carefully spray into your mouth, ideally onto the inside of your cheek, and hold for a few seconds. Replace the cap after use Safety Warning Product should be stored out of the reach of children Box Contains 12 ml Manufacturer Contact Information BetterYou Ltd, Barnsley, S74 9LH See more
The Downside of Calorie Counting: Focusing on Long-Term Health and the Role of Anti-Inflammatory Foods
Calorie Counting – In my decades of experience as a dietitian, I’ve seen many diets come and go. A popular one that never seems to go out of favour is calorie counting. This is continueally promoted as the ultimate solution to weight loss and better health and I see it every day pushed by companies, PTs etc wanting to sell you a plan. For some this is right up their street, others maybe a useful starting point and for the rest a numerical nightmare leading them into a bad relationship with food. I have observed time and time again that focusing on counting calories can be detrimental to our well-being and you can see more about this in my YouTube video or click on the image below. As this is typically the time of year when panic sets in advance of the summer holidays and crash diets are underway I thought I would return to this topic. In this blog, we will explore why calorie counting is not always recommended and how focusing on anti-inflammatory foods and the correct ratios can promote long-term health and longevity. Conclusion While calorie counting may offer short-term benefits in weight management, it often neglects the importance of nutritional quantity and quality, individual variation, and psychological well-being for the long-term. A good example is to take a low kcal cake bar, it may be 100 calories, but it fails to offer any nutritional value instead likely highly processed with a long list of ingredients and inflammatory. A bowl of berries with natural dairy topping – yoghurt/cream however may have more calories but also provides essential nutrients like calcium, vitamin C, polyphenols and fiber making this a better choice for a dessert for your body. Enjoying good quality choices ensures you are physcially and mentally optimised. As an expert dietitian, I am passionate about getting this right for you for life and I teach that long-term health and longevity are best achieved by focusing on anti-inflammatory foods and adopting a holistic approach to nutrition. By emphasizing whole, nutrient-dense foods, flexibility, kindness to ourselves and considering the broader aspects of well-being, we can relax around foods and enjoy a healthier and more fulfilling life. So, what to do next or for anything else.. If you are needing help with your diet and health, activity, sports performance we can assist you with this. Maybe you wish to change your eating habits, stop tracking or need help optimising the foods you eat and are not sure what programme to select, please do contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
9 Healthy Snacks to Fuel Your Sport Performance and Maximize Your Results
What are Some of the Best Healthy Snacks for Athletes? Incorporating nutritious healthy snacks into your daily diet is crucial for optimal performance & health whether you are a beginner or a trained athlete. The right snacks can provide the energy and nutrients needed to perform at your best. To help you make the right choices, I have compiled a list below of some of the best healthy snacks for everyone at any time of the day. If you know anything about me and my background you may know that I am not shy in telling you that you don’t need to buy into the commercial crap that is out there, sucking your hard-earned cash and filling you up with nasty fake ingredients that can disrupt your gut and adding to your inflammation. I have run thousands of nutritional programs and offered guidance to people of all ages, resulting in I am proud to say countless successes. After 30 yrs of daily clinics I know what works best for you as an individual based on your lifestyle, your health background, your activity, your ability to cook, genetics (if you have results from Lifecode GX) the access you have to the shops and foods, your likes and dislikes, if you are needing to cook for others, how much time and money you can afford to spend and much more. The depth and breadth of my work is vast and includes working with people who come to me very unwell or unfit. I work with them to successfully improve their energy to get out of bed, to getting them out of the house, and from this to 5km, gym or whatever their goal is. In contrast to the other end of the spectrum, I have had the pleasure of designing programmes for athletes of all abilities including the commonwealth games and Olympic athletes! What I want to highlight here is that everyone needs to fuel their bodies with the right nutrients both macro and micro- getting the proper fuel whatever the stage you are at is 80% of the most important part – the exercise is the last 20%. So what can you do to fuel your body? If you are living off processed protein-packed bars and shakes – it’s time for a rethink. Long-term quality of life being as fit and optimal in health is truly all our goals. Consuming these products may provide you with short-term results but often they just cause more problems down the track with weight issues, health problems, nutrient overload or deficiencies, costs, and confusion. What you want to be working on is nutrient-rich choices, proteins, carbohydrates, fruits and vegetables, these meals and snacks will help you fuel your workouts and reach your fitness goals. The more flexible you are with your diet and lifestyle the more likely for long-term success. The Best Sources of Natural Energy for Improving Performance The best sources of natural energy for athletic performance include, yes, you guessed it; complex carbohydrates, protein, healthy fats, and fibrous fruits and vegetables. These foods are just the same as you would eat for your health and well-being so nothing new or fancy. Many people come to me scared as they really hate these healthier foods and think I am going to make them suffer! This is totally understandable and it is lovely to alleviate their fears within the first few minutes of our appointment. I always explain: if you have fueled your body with ready meals, crisps, takeaways, sweets, and biscuits, your body expects this and your gut bacteria signals to the brain to continue with this food supply. All we have to do is find the areas that need to change, reset the gut bacteria and hey presto! Better diet, better performance, visible results, better sleep, mood…….. The best news is that it is easy to change you just need to know how. Availing of one of our personalized programmes allows for you to get it right once and for all. Healthy Snacks So if you’re looking for a quick and nutritious snack before or after your workout, check out this list of some of the best healthy snacks for athletes. If you want more in-depth recipes, shopping list and snacks that are designed for you do get in touch. 1. Tasty Portable Mix – mix in a tub some seeds, nuts, dried fruit and dark chocolate 2. Bananas Delight – 1 fresh medium banana with some high-fibre crackers or homemade bun 3. Nut Butter – add fruits and vegetables for a quick refreshing protein fibre snack 4. Homemade Protein Smoothie – suitable fruits and vegetables, milled seeds can be blitzed into a dairy or non-dairy liquid for speed and convenience 5. Powerful Greek Yogurt – seeds and berries tasty for a quick pre and post-workout with powerful anti-inflammatory benefits! 6. Peas Bikram style! – flavour up all varieties of peas and roast them for some amazing portable results 7. Energy Bars – homemade mixing fibre flakes, with tasty easy store cupboard ingredients.. 8. Eggs in 60 – pop a couple of eggs into water and heat in the micro for a super tasty snack 9. Mighty Flakes with Milk – again don’t just go for the common cardboard flakes – try different tasty grains – quinoa, buckwheat, amaranth…different milks to suit and more. Not only do they provide soluble fibres but fabulous nutrients including protein and iron. These snacks are versatile and can be altered to suit your specific needs eg: coeliac, vegan, low salt etc. We can assist you if you need to make any dietary changes. Delicious Recipe for a Speedy Post-Sport Meal Sun-dried Tomato and Olive Pita Pockets Ingredients: * 2 whole wheat pita pockets * 1/4 cup sun-dried tomatoes, chopped * 1/4 cup black olives, sliced * 2 tablespoons feta cheese/ feta vegan * 1/4 cup cucumber, diced * 2 tablespoons extra-virgin olive oil * 1 teaspoon oregano * Salt and pepper to taste Instructions: So, what
Rude Health Organic Brown Rice Drink, 1 Litre (Pack of 6)
Product Description for Rude Health Organic Brown Rice Drink Rich in flavour and full of character. This Organic Brown Rice Drink balances the delicacy of Italian brown rice with mountain spring water. We use a tiny drop of organic sunflower oil which helps keep the water and rice blended together for a smooth and silky texture. At Rude Health we believe that healthy doesn’t have to be bland. Free from dairy doesn’t mean free from flavour. Our ingredients are sourced from nature. We believe that the crème de la crop of ingredients make the best tasting food and drinks. Oats so simple. Coconuts so creamy. Almonds so delicious. Tuck in. This Brown Rice Drink is so full of flavour, it’s great in all kinds of drinks & dishes… Breakfast: Perfect in porridge, granola, muesli & cereal; creamy, luxurious & subtly sweet. Smoothies: Shake up your wakeup. Pour liberally in your favourite smoothie. Ingredients in Rude Health Organic Brown Rice Drink Spring water, Organic brown rice (17%), Organic cold-pressed sunflower oil, Sea salt. Directions If you can stop yourself from guzzling the lot, you can also use Brown Rice Drink to make a chocolate ganache or creamy custard, leaving you time to lick the spoon clean. If you’re fond of cakes or muffins, why not bake our moist banana-fuelled Breakfast Oat Loaf with Brown Rice Drink? We toss in a heap of The Oatmeal too. Safety Warning No Warning Applicable Manufacturer Contact Information Rude Health, 212 New Kings Road, London, SW6 4NZ, UK. See more
Magnesium Glycinate Capsules Provide 300 mg of Pure Elemental Magnesium Per Serving 120 Vegan Caps | Magnesium Supplement Non GMO, Dairy & Gluten Free
HIGH STRENGTH MAGNESIUM GLYCINATE – PROVIDE of Magnesium Glycinate makes up 300mg of pure Magnesium in each daily serving of 2 capsules. Each bottle contains 120 capsules 150MG providing great value.
MANUFACTURED IN HACCP ACCREDITED FACILITIES IN THE UK – Our UK-based team of experts source only the highest quality ingredients that meet our strict quality control and hygiene standards. This product is Non-GMO.
SMALL VEGGIE CAPSULES: EASY-TO-TAKE & EASY ON THE STOMACH With its well-known non-laxative effect, Magnesium Glycinate Chelate is kind to your tum, which is another reason why your body can absorb more of this mineral. Each capsule contains 150 mg of elemental magnesium