There is no doubt about it. Veganism is on the rise. In 2016 there were over half a million vegans in Great Britain, that’s three and a half times as many as estimated in 2006, and that figure only looks to be increasing further still, as noted by the Vegan Society.

As the vegan movement continues to gain momentum, we consider is adopting a plant-based lifestyle beneficial for both your health and the planet?

Your health

According to the American Journal of Clinical Nutrition, vegan diets tend to be higher in dietary fibre, magnesium, folic acid, vitamins C and E, and phytochemicals (biologically active compounds rich in fruits and vegetables), and lower in calories and saturated fat – great news! Many of these dietary factors are likely to be responsible for the statistics that show that vegans have reduced risk for high blood pressure, type 2 diabetes, and obesity, all of which are linked to cardiovascular disease and mortality (see MDPI on nutrients).

However, there are swings and roundabouts. Vegan diets have also been shown to be lower in omega 3 fatty acids, vitamin D, calcium, zinc, and vitamin B12 – all of which are vital for good health. Considerable care should be taken, as the outcome of long-term nutritional deficiencies can be severe. For example, vitamin B12 deficiency may increase cardiovascular risk factors and is associated with a wide range of neurological disorders. Therefore, when following a vegan diet it is essential that you get enough of these nutrients through specific vegan food sources, and for many, taking supplements is a wise idea. Also be aware that some nutrients are more readily available to the body when consumed in the form of animal products, such as iron and zinc, therefore it is advised that the intake for these nutrients be higher for vegans. Good sources of iron include lentils, beans and most dark green leafy vegetables like kale; see our blog on iron for more information. Sources of zinc include chickpeas, pumpkin seeds and quinoa.

The planet

Many of us take steps to being more environmentally conscious, such as using our own shopping bags and saying no to the plastic straw. However, are you aware of the environmental impact of the meaty meal on your plate?

The statistics on the devastating effects of animal agriculture are pretty shocking. According to the Vegan Society animal agriculture is one of the most significant contributors to climate change, responsible for at least 14.5% of global greenhouse gas emissions. It is said to be the most damaging activity the human race carries out. In a time when millions of people are affected by drought every year, the consumption of animal products is responsible for 92% of the water footprint of humanity. On top of that, it is also the leading cause of species extinction, ocean dead zones, water pollution and habitat destruction. Need we say more?

In a nutshell  

We certainly need to face up to the hidden costs of the food we eat, whilst also remaining clued up on the nutritional needs of our bodies. If you are thinking about taking a step towards going vegan, or any ‘restricted’ diet for that matter, a good rule to follow is; if you are cutting something out of the diet that has nutritional value, make sure you are replacing it with something that will give you those nutrients.
A diet rich in fruit, vegetables and wholefoods that have been minimally processed is undeniably beneficial for health and longevity. With special attention to certain nutrients, you can eat a totally plant-based diet that supports optimal health, whilst avoiding harm to animals and protecting the planet.

Fancy taking on the vegan challenge this January? Check out Veganuary.com

And here are some recipes to start you off. – Bon appetit!

The post Could going vegan be good for you and the planet? appeared first on Neals Yard Holidays Blog.

Free inflight meals used to be an essential part of flying. Possibly born from boredom and hunger, as opposed to a love of them. National carrier British Airways recently hinted that it may no longer provide economy passengers with free inflight meals on long-haul flights, following recent comments by Chairman Alex Cruz. This remains unconfirmed, however in January of this year their short haul flights ceased to provide a free meal. But BA didn’t partner with just any catering firm… it was M&S’ on-board range.

Free inflight meals RIP?

On the back of this news, flight search website Cheapflights was quick to compare 22 of the most popular airlines used by British travellers flying short-haul, finding that two thirds now charge for inflight dining, with average prices ranging from £11.80 to £13.60 for a sandwich and a hot drink.

While BA’s decision is certainly giving less to its passengers, for those of us with dietary restrictions, or who just find the high-altitude snacks overpriced and unhealthy, what are the options?

Healthy eating options when travelling

Many of us who are vegetarian or vegan may prefer to bring food from home than be at the culinary mercy of either an airport or an airline. This way you ensure you get a supply of healthy food to your taste. But remember to check whether it will make it through airport security. Always check the customs regulations of both the airport your are travelling from and your destination as something that was okay to carry on board may not be allowed on arrival. Gatwick states clearly that you can carry fruit, vegetables and all solid foods in your hand baggage. However, foods in sauces or with a high liquid content (such as sauces, pastes, soups and stews) cannot come through security and remember the 100ml rule.

DIY airline meals

For me the answer is, if possible, to eat as healthy and filling a meal as possible before boarding and then take on dry snacks along with bottled water. Think:
1. Hydration (e.g. grapes, apple slices, herb tea bags)
2. Protein (e.g. nuts, seeds)
3. Firm foods you can chew on (e.g. sliced vegetables, dried fruit).

If you forget or run out of time – life is never perfect – most airport branches of Boots sell fresh fruit pots, salads, rice cakes and protein bars.

Dine before you fly

Restaurant options at Gatwick include the Grain Store, which serves vegan and vegetarian meals as does Wagamama. Heathrow Airport’s website usefully lists which restaurants offer menus to cater for vegan, vegetarian, gluten-free, wheat-free diets and so on including Comptoir Libanais (also at Gatwick), with a vegetarian (vegan also but listed under their vegetarian icon) and gluten-free options. Leon has branches at Stansted and Heathrow (slightly reduced menu here) and offers vegan and vegetarian options with children’s versions surprisingly reasonable at £2.75.

What happens to our taste buds at 35,000 feet altitude?

In fact, if you can you may indeed wish to eat before you fly. Here’s why inflight food just does not taste the same as it does on the ground, even your own. The science behind it, and the solution to make it taste better, is quite surprising, see video:

And if you wish to know how to go about finding cheap flights, regardless of inflight meals, remember here are our 5 tips.

Bon voyage and happy eating!

Jo Fernandez is a leading UK travel journalist, with much of her career spent working for the London Evening Standard where she was Travel Editor until 2015.
Now a freelance travel journalist and copywriter, she lives in Essex and has one daughter. As a travel expert, she still enjoys jetting off to write travel pieces, with favourite destinations including Mexico, Croatia and, of course, Essex.

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This flexitarian dish is so versatile and is perfect for beating the last of the winter blues.

Okay, so this isn’t strictly a carbonara per se, but during the cold months, why not try warming up with my delicious and creamy pumpkin “carbonara”, which is completely adaptable as a flexitarian meal, the new term for those adopting a part vegetarian lifestyle. This means my recipe is suitable for omnivores, vegetarians and vegans with a few simple ingredient swaps. Delicious!

One year, I grew a couple of giant pumpkins so we could carve them for Hallowe’en. The trouble was, they were so big that, even after making a jumbo pumpkin risotto to feed a small army with the carved eyes, teeth and a hole for the candles, we still had the remains of the displayed pumpkins. Not one to waste food, I took the carcasses home and battled with them, preparing them for the freezer for later use. I wasn’t sure how I was going to use up several kilos of pumpkin, but I remembered back to my childhood when I would make my ‘posh’ spaghetti hoops by combining freshly cooked spaghetti with a tin of cream of tomato soup. So why wouldn’t it work with pumpkin?

I worked on the theory that I would need a really thick pumpkin soup to stir the pasta into. When my first version of this dish finally pulled together, it was so satisfying, and notably, it was what I refer to as a flexitarian dish: something I can easily adapt for my vegetarian and vegan friends. And seeing as we were just talking about reducing meat intake in last months blog, I thought, why not share one of my recipes with you.

Recipe:

• 2tbs vegetable oil
• 1 medium white onion, finely dices
• 1 clove garlic, crushed or finely chopped
• 800g butternut squash or edible pumpkin, skin removed and cut into 1cm cubes
• 2tsp vegetable stock
• 400ml water
• 20g butter
• 1 packet of fresh sage (approx 20g), roughly chopped
• 1 slice of good quality bread (I have used Pain de Campagne, but ciabatta or sourdough would work well), crusts removed and finely diced
• 300g wholewheat or gluten-free spaghetti
• Parmesan to serve

1. In a large pan, heat the oil and gently fry the onion till translucent (around 5 minutes). Add the garlic and butternut squash and cook for a further 5 minutes till slightly soft. Add the vegetable stock and water, bring to the boil and allow to simmer with a lid on for 15-20 minutes, stirring occasionally.
2. In the meantime, heat a large pan of water and salt generously. Cook the pasta for 2 minutes less than the packet instructions. Reserve a cup of cooking water for later.
3. Once the squash mixture is soft, blend with a hand blender till smooth and silky. Season with salt and pepper to taste.
4. In a separate frying pan, add the butter, bread and sage and gently fry for 2 minutes till the croutons become golden brown and crisp.
5. Combine the cooked pasta with the squash puree and let it down with the reserved cooking water if required and cook over a low heat for a further 2 minutes. The sauce should stick to the pasta and coat it evenly. Add more reserved pasta water if required.
6. Serve the pasta in individual bowls and scatter with the sage croutons and grated parmesan.

Flexitarian Options

Satisfy meat eaters with the substitution of 100g smoked pancetta instead of the bread and butter, which is a delicious pairing with sage. Fry as before with the sage, but allow the natural fat to render from the pancetta rather than adding any extra oil.

Make this dish vegan by using a vegan friendly vegetable stock, use olive oil instead of butter and using a vegan parmesan-style substitute as a garnish at the end.

Make this dish suitable for a gluten free diet by substituting the pasta for a gluten free pasta, and choose a gluten free bread to make the crispy croutons.

The post My Fabulous Flexitarian Recipe appeared first on Neals Yard Holidays Blog.

Thinking of moooooving to less meat? Why not try Meat Free Monday?

As a nutritionist, an environmentalist and an animal lover, I’ve found myself reducing my meat intake. In fact, having started with Meat Free Monday, I now find myself moving towards a meat free midweek. Here you can find out why giving up meat for one day of the week, or more, could be good for your health, the world’s health and animal welfare.

Nutrition

Protein is an important part of our diet. The Eatwell Guide suggests we should aim to eat around 2 portions of protein, but protein doesn’t always mean meat. Vegetarian sources of protein include dairy products such as milk, cheese and yoghurt, eggs, and meat free alternatives such as Quorn. Vegan sources of protein include nuts, pulses, lentils and tofu. Pescatarians can also enjoy fish and shellfish as protein sources. To help reduce your meat intake, why not try having a vegetarian day for Meat Free Monday. Alternatively, try reduced meat options, such as Funky Flexitarian sausages available at your local Waitrose.

The Environment

Meat is a very inefficient way of getting protein in the diet. For every 1kg of beef produced, it would have taken 13kg of grain plus 30kg hay to produce. In addition, instead of feeding animals grass from fields unable to produce crops, many farmers feed human grade corn to animals to produce ‘corn fed’ chickens or cows, meaning water supplies are used for both crops and meat. These animals, with particular respect to cattle, produce large amounts of waste which pollute our water supplies. Additionally, cows are a large contributor to greenhouse gas emissions through production of methane and deforestation for more farmland.

Additionally, there is a growing case for worldwide antibiotic resistance. When first introduced, antibiotics provided an almost magical cure against many diseases, leading to their incorporation into many everyday items such as lipstick, or so the story goes. When we realised about antibiotic resistance (when microbes develop tolerance to antibiotics), antibiotics were removed. We are now still over using antibiotics, and this is largely due to the blanket dosage given to livestock accumulating to just under 40% of our antibiotic usage. Meat Free Monday would help reduce antibiotic resistance, which could prevent to a 100 year backstep in modern medicine, by cutting down on the total amount of meat you eat. Alternatively, why not try quality over quantity, and consume meat products, which don’t routinely treat animals with antibiotics. You can ask your local farmers, or alternative buy organic meat, where the use of antibiotics is must stricter.

Animal Welfare

The movement to free range eggs over the past few years means that supermarket shelves are now stocked with a wider variety of eggs from ‘happy’ chickens. However, free range doesn’t just stop there; if the animal is living a free range lifestyle, why don’t we buy more free ranged meats? Again, this comes down to quality over quantity. Free range generally means that animal has had a longer time to mature, develop and can mean that the quality of the meat is better. Alternatively, why not try making eggs the star of your Meat Free Monday meal.

More and more people are adopting this new ‘flexitarian’ lifestyle, where meat is still an option, but not a requirement. Even the School Food Trust recommend children should have one day a week meat free. So if your kids can do it, why can’t you?

Join us next month to discover some delicious flexitarian recipes which may help you reduce your total meat intake.

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Do I need to detox from alcohol?

As I sit here and write this, off the back of three independent Christmas parties in a row, all influenced by alcohol, I wonder how bad this is for my liver, and we haven’t even met the main event yet! I often think back to my youth, when drinking large volumes of drink was “normal”. In those good old days we would quote “the liver regenerates”, which is in part true, but like anything, it can only take so much. So, since Christmas, New Year and anything in the same vicinity generally involves a tipple or two, could January be the booze detox month?

The revised number of units of alcohol is now 14 for both men and women. A unit is 10ml or 8g of pure alcohol, so it varies from drink to drink. Half a pint of beer and a single 25ml shot counts as 1 unit, while a small 125ml glass of standard strength wine and a standard pub shot (35ml) already counts as 1.5 units. Binge drinking, where you consume more than 4 units in one sitting, is bad for your health. You shouldn’t save all your units to consume on one night.

Drinking too much can lead to long-term health conditions, such as cancers, stroke, brain damage, high blood pressure as well as obesity and liver disease, while the short term effects can lead to loss of sleep as alcohol can disrupt your sleep cycle. According to the NHS, most people who have alcohol-related health problems aren’t alcoholics. They’re simply people who have regularly drunk more than the recommended levels for some years. Regularly drinking above recommended daily limits risks damaging your health. If you have drunk too much you should detox from alcohol for 48 hours to give your body a chance to recover.

Alcohol is high in calories. 1 gram of alcohol is equivalent to 7kcal (fat is 9kcal and carbohydrate is 4kcal). A unit of alcohol contains 56kcal, but add that to the other ingredients in the drink, or the juice or cream you mix it with and it’s easy to consume your day’s calorie requirements in just drinks. Added to the fact that alcohol is an appetite stimulant, we may find ourselves eating more at the dinner table, eating late into the night, or even over eating the following day.

Alcohol is also a diuretic, meaning you can become dehydrated if you only drink alcoholic beverages. Try to alternate alcoholic drinks with water or a (unsweetened) soft drink to avoid dehydration, and reduce the risk of a severe hangover.

If you are looking to reduce your intake of alcohol, have a go at a few of the following tips:

• Set a limit of how many drinks you are going to have before the night out
• Make sure you eat before you go out. Aim for something healthy and filling, such a soup, a sandwich or a vegetable smoothie
• Don’t drink an alcoholic drink if you are thirsty – drink water
• Try to avoid salty snacks – these will only make you thirstier and those drinks go down faster
• Look for drinks with less %ABV (alcohol by volume) in them, or make drinks lower by turning them into a spritzer with soda water
• Drink slowly and enjoy it
• Don’t top up your glass before it’s empty – you can easily loose track of how much you have drunk
• Choose a smaller measurement, such as a half pint, a small glass of wine or a single measure of spirit

If you have drunk too much over the festive season, how about signing up as a Dryathlete for Cancer Research UK and join the 1 in 6 people taking on the challenge of ‘one month of no alcohol’ and see what you can achieve.

For more information about alcohol, units and health visit drinkaware.co.uk or speak with a health professional.

Cheers (with my glass of water and lemon) and wishing you Happy Festivities!

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New proposed vitamin D requirements were introduced in the UK in 2016. How does this affect you?

Until 2016 there were no UK recommendations for vitamin D as it was assumed individuals will make enough from skin exposure to the sun during summer.
Vitamin D3 in particular is essential for bone health, with low levels linked to osteomalacia, the adult form of rickets where bones become soft and painful. This vitamin has also shown beneficial roles in other health outcomes, including reducing the risk of cancer, cardiovascular disease and autoimmune diseases. It is estimated that 1 in 5 adults in the UK could be at risk of low vitamin D status.

In the UK we can only make vitamin D from skin exposure to sunlight between April and September, i.e. spring and summer months. Exposing our hands and face to sunlight for 15-20 minutes a day should be adequate. However, sunscreen with an SPF of 15 is estimated to block up to 93% to UVB rays, preventing the synthesis of this precious vitamin in the skin. During winter months in the UK, the sun doesn’t have enough UVB radiation for us to make vitamin D. Therefore, our body uses stores of this vitamin over the winter, which may need topping up.

The main source of vitamin D is skin exposure to sunlight

But what are the new vitamin D recommendations?

Since 2016 the proposed vitamin D intakes for UK individuals aged 4 years and over is set at 10 micrograms (mcg) per day. We should still get most of this vitamin from sunlight on our skin, but there are a small number of foods which are a good source. These include:

Oily fish e.g. salmon, mackerel and sardines (5-10mcg/100g)

Egg yolks (5mcg/100g)

And fortified foods like:

Fortified fat spreads e.g. margarine (5-10mcg/100g)

Fortified breakfast cereals (2.8-5mcg/100g)

Milk alternatives and powdered milks (0.75-1.5mcg/100ml)

As you can see, it is difficult to achieve the recommended intake from natural dietary sources alone, especially if you have dietary requirements e.g. vegetarian or vegan, so supplementation can be a useful way to reach this target. It is advised not to take more than 25mcg a day. There is no risk of your body making too much vitamin D from sun exposure, but always cover up or protect your skin before you start turning red or burn!

Speak to your GP or pharmacist if you are unsure of what supplement to take.

For more information about vitamin D visit The British Dietetic Association

For more information on how to stay safe in the sun visit Cancer Research UK. See also our blog on skin cancer awareness.

Since publishing this article the UK government has released it’s new advice on Vitamin D, and BBC news writes Vitamin D supplements ‘advised for everyone’.

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The sugar fat controversy.

For years, we’ve been told that fat, specifically animal fat, is bad for us. Now scientists have given saturated fat the all-clear – while they’ve named sugar ‘the new tobacco’ – bad for your health but promoted by big business. What’s the truth? Do we consume too much sugar or fat?

Saturated fat is actually good for you, according to much publicised new research [1].  It showed that 1983 guidelines to cut out fat were based on flawed research [2] and should never have been introduced. Far from piling on adipose tissues and clogging up the arteries – unlike sugar, fat is the healthy source of energy and even better are unsaturated fats like olive oil.

Sugar on the other hand is now recognised as the leading cause of obesity: a sugar rich diet produces excess insulin – which turns glucose into fat cells. Unlike fat, sugar also causes heart disease, diabetes and probably Alzheimer’s disease. And it’s addictive, creating an irresistible urge to eat and it makes you fat. And if you want to detox and lose weight, stay clear of sugar.

The tragedy is that 30 years ago scientists knew the risks of a diet rich in sugar. Pure, White and Deadly, a book published in 1972 by John Yudkin, Professor of Nutrition at London University, explained in detail how a sugar-rich diet causes furring of the arteries. But Yudkin was silenced by the food industry – and the anti-fat obsession became the prevailing health education message over the next 30 years.

During that time, UK  obesity levels have quadrupled almost certainly as a direct result of this confusion. A shocking expose in 2009, Sugar: The Bitter Truth [3], showed why we should have listened to Prof Yudkin:

Now a movie, Fed Up [4] produced by the American TV journalist, Katie Couric and dubbed: ‘the film the food industry doesn’t want you to see’, shows how the food industry, supported by mediocre nutritional research, nudged us into this unhealthy diet. You can watch it here:

Three steps to staying healthy.

1. Get educated: watch Fed Up and Sugar: The Bitter Truth.
2. Avoid low fat foods (apart from naturally fat free food and pure dairy products such as milk), alongside processed products, and sugary drinks.
3. Switch to a balanced diet – give your body enough of the healthy and energising fats.

See also our upcoming blog on Easy Tips to Go Sugar Free (by Denny) which includes tips for sugar free recipes.

References:
[1] openheart.bmj.com/content/2/1/e000196.fu
[2] sevencountriesstudy.com
[3] Sugar: The Bitter Truth www.youtube.com/watch?v=dBnniua6-oMom/#/page/home
[
[4] http://Fedupmovie.com

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