Veggie to vegan

Are you thinking about making the change? It can seem quite daunting but there are some simple strategies and savvy hacks that can make the transition much easier:

READ UP

Do your research so you know what you are getting yourself into. The impact on health, the planet and any other reasons why you may be making the decision.

TAKE YOUR TIME

Make changes slow and gradual so you are more likely to stick with it. Take direct dairy and animal products out of your diet – Move on to indirect animal sources and hidden dairy- Move to beauty products, clothes, household items.

INSTAGRAM IT

Get some food inspiration and collect recipes so you are ready to make quick food decisions when you don’t have time and you can really enjoy cooking up your new meals – Instagram is great for this!

QUALITY OF FOOD

Quality of food and tracking your nutrients is key to staying healthy as a vegan. Ensure you are getting all the minerals and vitamins, proteins, carbs and fats you need to live and thrive. Supplement B12 is a must and iron and magnesium supplements can also be handy add-ons.

ALWAYS READ LABELS

You would be shocked by how many hidden animal products there are in foods you never thought would contain them.

ASK THE WAITER

Is something not quite vegan but looks amazing? Ask if you can swap items in the dish and adapt to you!

CONNECT WITH VEGANS

Connect with other vegans for support, ideas and tips!

DO IT YOUR OWN WAY

Do it however feels best for you! It is your choice.

 

Is your thyroid holding you back?

Is Your Thyroid Stopping Your From Losing Weight?

One in five people in the UK
suffer from thyroid problems – especially women.

An underactive thyroid can affect heart rate, digestion, skin, muscle and various organs.

Symptoms for an underactive gland include tiredness, lack of concentration, poor memory, and muscle aches, while an overactive gland can be spotted by eye problems, hair-thinning, a tender neck and constant hunger.

Weight gain and the ability to not lose weight is a
major factor with both conditions.

One key issue is fluoridation of the UK water supply,
which Thyroid campaigners claim can
affect thyroid sufferers greatly.

Stress and your Thyroid

It’s that pesky STRESS word again….

Have you got thyroid problems – Are they diagnosed?

Are you on medication for Thyroid issues?

Are you aware the HUGE impact the food you eat
has on the thyroid?

So, what is the Thyroid and what does it actually do?

The Thyroid gland sits at the base of the throat and
produces the hormone, thyroxine.

Thyroxine primarily tells cells to speed up their energy production – metabolism.

When you are in a state of prolonged stress and your cortisol is high in response to this stress, thyroxine levels fall dramatically.

This is because the adrenal hormone cortisol, is directly antagonistic to thyroxine.

The thyroid is trying to conserve energy by
slowing down the metabolism
in response to an emergency situation.

Don’t forget – your body cannot tell the difference with stress from being stuck in traffic to stress as you are in life threatening situation – the chemical response is always the same.

As a result, thyroxine levels fall.

Lots of people suspect that their battle with
weightloss is down to a poor metabolism
& thyroid disfunction.

Nutrition and food choices
play suc a HUGE role in thyroid disfunction.

The Thyroid tests measure two things:-

Thyroid stimulating hormone – TSH
and the level of thyroxine

TSH is produced by the pituitary gland and it tells the Thyroid gland to produce more thyroxine.

It produces two types of thyroxine.
T4 is a pre-hormone that gets converted into T3 which is the active hormone.
T3 is the one that counts.

When cortisol levels rise under stress,
TSH levels fall so there is less stimulation
of the Thyroid gland.

It is important to recognise that cortisol stops the inactive T4 from converting to the active T3.

So, low TSH and low T3 are indicators of prolonged stress.

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What can you do?

1: Eat a diet rich in vegetables, good fat, moderate lean protein to help lower stress and cortisol – Follow one of the Kick Start plans they will really help.

We have amazing case studies
of underactive and overactive Thyroid
sufferers who
have seen
amazing results when eating a Kick Start nutrition plan.

2: Work on sleep hygiene to help lower stress.

3: Try Yoga, Pilates, Meditation & daily walks to
lower stress levels.

Getting your nutrition on point is
KEY to optimum thyroid function.

Long term consumption of Sugar, Soy, Gluten and
high carbohydrate
foods will create havoc with thyroid function.

They are SO worth cutting right out of the diet,
you will see symptoms diminish pretty quickly.

What Can Harm The Thyroid

Soy and Your Thyroid – I am asked about soy every day
and soy products.

Genistein is particularly harmful for
people who have pre-existing low or low thyroid function.

Genistein is one of several known isoflavones. Isoflavones, such as genistein and daidzein, are found in a number of plants, with soybeans and soy products like tofu and textured vegetable protein (such as margarines) being the primary food source.

A daily dose of genistein as low as 30mg can affect normal thyroid function. High consumption of isoflavones such as soy burgers can bring the total daily genistein intake to over 200mg.

Have you been diagnosed with any Thryroid issues ?

Are you on Thyroxin?

My goal is to help you make informed choices
about your health. Choosing the best foods
to make you THRIVE, cut down on medication
and help you FEEL and perform at your very best.

Turmeric smoothies- can you stomach them?

Turmeric has been the talk of the town for a while now with its many health benefits…This anti inflammatory ingredient is brilliant- but sometimes tough to get into your daily diet routine, so we are here to help with some new turmeric smoothie recipes:

(Add a little water/ice/ almond milk/ coconut water to water down if needed)

1. Blend turmeric, pineapple, kiwi and kale with a little coconut water.

2. Turmeric, banana and a little basil- add a little coconut milk for extra creaminess.

 

3. Turmeric, ginger, chia seeds and grapefruit.

4. Turmeric, ginger, carrots, butternut squash and mango. Super sweet with a kick!

 

5. Mix apple, beets, cucumbers and ginger with a tsp of turmeric for an earthy number!

 

6. Blend Lemon, banana and turmeric for a simple detox blend.

 

9. Pineapple, cucumber, coconut water, ginger, turmeric, and ice. Refreshing and summery!

The amazing health benefits of exercise

Do you suffer from anxiety/stress/ tiredness? Exercise gives you strength, energy and determination and could really help.Everyone is different and what works for you may not work for someone else so try different approaches and see what you enjoy- classes/ running / low impact/ spin/ yoga if you find something you enjoy you are more likely to keep it up long term.

Exercise is 100% about empowering yourself.

Harnessing the power of your body and hitting the goals you want- whether it be physical or mental.

Train for YOU!

If you want to train for aesthetics – go for it!

If you want to train for strength – do it!

If you want to train for mental health reasons – START NOW!

Cut the food waste tips

Are you a food waster?

In the UK in 2015 alone, £13 billion of edible food was thrown away from our homes. In total 7.3 million tonnes of food was thrown away, which if prevented, would have the environmental benefit of taking one in four cars off the road.

It can often be hard to use everything up throughout the week but we have some top tips to help you make positive decisions in the right direction and try some new things:

Meat scraps
I know organs and blood can seem so awful to use but these can be some of the most nutritional parts of the animal, why not try making black pudding or liver pate? Kidneys, Liver, Tongue can be rich in essential vitamins and nutrients and they are cheaper to buy.

Spark your creativity with bones

Have you tried bone broth? This is so easy to make and so tasty!
PLAN your meals
The better your meals are planned the less likely you are to waste food.
Store food correctly
Make sure you are storing your foods the best you can – eg. store celery stems in water like flowers!
Vegetable scraps
Have you been growing veg and now have a glut ?!
Try making sauces/ pickles/ dressings and more then storing them in airtight containers in the fridge or freezer. Tomatoes are great for this!

Leaves and stalks of plants are great in soup for a fantastic taste and such as broccoli stalks are great as a snack dipped in humous.

Freeze veg such as peppers, onions and more as these can then be used throughout the winter months.

Save vegetable peel to make vegetable stock.

 

Stale bread

Use this to make croutons or breaded chicken!

Leftover coconut milk

Pour it into ice cube trays and store in the freezer to use in curries and to make dishes creamier.

Bananas

Old bananas can be used to make banana ice cream, smoothies or banana bread!

Leftover herbs

Finely chop any left over herbs and put them in ice cube trays. Fill the trays with olive oil and freeze. Like the coconut milk cubes, these frozen oily-herb cubes can be used in many dishes like stews, risottos, soups and pasta dishes.

 

Dates

When looking at when your food goes off, make sure you know the difference between sell by, best before and use buy.

 

Find more leftover food recipes HERE at the Love Food Hate Waste website:

This is a charity that encourages people to love and enjoy their food, and also to try to waste less of it at home. It’s a positive initiative which helps with useful tips, recipes and advice about ways to better plan, prepare, portion and store food.

Plant based breakfast ideas

Breakfast is by far the most important meal of the day setting the tone for the rest of the day!

Breakfast must haves:

HEALTHY, ENERGY BOOSTING AND SATISFYING!

If you start healthy you are more likely to end healthy so a nutritional breakfast is the best way to start.

Skipping breakfast can leave you with cravings and therefore you are more likely to make bad decisions, so make the right decision with the following ideas:

 

Bowl of homemade muesli

Breakfast salad- try mixing a salad that you like: eg. avocados, eggs, and  spinach.

 

 

Breakfast smoothie bowl – these are all the rage right now!

A morning smoothie/juice

All of these meals take less than 15 minutes to make, so why not kick start your mornings the healthy way? You’ll boost your energy levels, curb cravings, and most importantly, give your body real whole food nutrition!

Have you tried matcha?

Have you tried Matcha???

Matcha is made from ground Green Tea leaves- you may have seen the likes of Aldi selling this product now- making it much more affordable!

Both matcha and green tea come from the plant Camellia sinensis, but matcha tea bushes are shielded from direct sunlight for roughly a month before the leaves are harvested. After harvesting, the leaves are hand ground into a fine powder and sold as matcha.

Shade growing increases the amount of chlorophyll in the tea leaves. In addition, it preserves 
the amount of other beneficial compounds in tea like L-theanine, 
a compound that is known to 
have a calming effect on the brain.

Matcha is far more potent as you actually consume the whole tea leaves -You don’t have a teabag or loose tea leaves to discard unlike green tea.

So how do you use Matcha powder?

Matcha powder is whisked in a bowl with hot water until it foams, at which point you pour it into your teacup to drink.

There are plenty of other creative ways to enjoy it beyond tea. Try it in lattes, smoothies, oats, cakes, baked goods, yogurt and even frozen in homemade ice cream. The possibilities are endless. 

So give it a try!

 

How to stay fit on holiday

Are you off on your jollies? Keep fit while you are there with our top holiday tips:

EATING AND DIET

Eat before the airport

Pack healthy snacks

Driving? Plan pit stops

Visit local food markets

Make your own meals

 

EXERCISE AND FITNESS

Explore the area on foot/bike

Always take the stairs

Go on an adventure

 

ROOM AND BOARD

Book a fitness friendly hotel with a gym/pool

Make sure the hotel has some grounds so you can atleast do a HIIT workout on the grass

Make sure the hotel has healthy options in food.

 

REST AND RELAXATION

Make work emails off limits.

BAN your phones!

Do a 5 minute daily meditation.

Get the kids gardening with our KSFL top tips

The Summer is here, the kids are off school- now time to plan how to fill the holidays with fun!

We have some great ways to get the kids out and enjoying the garden:

 

• Get the kids to customise their wellies and gardening gloves it is fun and creative too.
•Challenge the kids to make a picture using only natural things from the garden like twigs and leaves.
• Give each child a yoghurt pot to fill with the most unusual things they can find in the garden.
• Ask the kids to help you clear out an old shed and then suggest they create their own den inside with draped fabric and chairs.
•Plant little herb pots they can look after, smell and touch. Then enjoy cooking with them too.

• Try easy to grow veg which you can pick together and enjoy cooking!

 

We hope you enjoy these ideas!