When a giant box of goodies arrived from Sheese, I wasn’t sure if I was going to be converted! Over the last few weeks I started to replace my usual cheddars, mozzarellas and cream cheeses with these plant-based alternatives.

It looks like cheese, tastes like cheese and cooks like cheese. All their products are 100% plant-based and with lots of lovely flavours to choose from you are definitely going to find one you like. 

I love the creamy Sheese on my bagels, I think my favourites out of the 6 delicious flavours are the garlic & herb and spring onion & cracked pepper.

Choose from 15 flavours of block Sheese and 4 different slices, which are perfect for my sandwiches and crackers, and the grated Sheese was perfect for cooking sauces and on top of pizzas.

They have some exciting new Melty Bakes launching next month (March). These scrumptious melting treats come in a sealed ceramic ramekin in a cardboard sleeve, suitable for oven or microwave – and great for dipping or toppings. They are also 100% plant-based.

With so much choice and great taste I think I may be one step closer to being Vegan!

Available to buy online https://www.buteisland.com/ or from various retailers.

About Sheese

Bute Island Foods has been a producer of the original vegan cheese since 1988. Starting from a farmhouse kitchen table on the picturesque Isle of Bute off the coast of Scotland, Sheese has gone from these humble beginnings to being widely available and a staple in many plant-based consumers’ diets.

Sheese has the largest range of vegan cheeses available on the market (35 different varieties), from sliced cheddar to grated mozzarella to garlic and herb creamy spread, offering plant-based consumers a vast amount of choice when it comes to vegan cheese.

Over the years Sheese growth has gathered momentum, and is now available in Tesco, Sainsburys, Waitrose, Ocado and good health stores. As well as being available throughout Europe, North America, Australia and the Middle East.

The post Great tasting vegan Sheese appeared first on Wellbeing Magazine.

So since them I have always been more careful about what I put on my skin. Finding a natural fragrance that is organic and vegan is always exciting.

This month we discovered this beautiful brand. ADORAtherapy is designed to balance your chakras and awaken your senses. It’s a natural alternative to perfume, this all natural fragrance collection can be applied on the neck, temples, wrists, and chakra centres.

ADORAtherapy was founded upon the belief that Mother Earth’s abundant resources offer the ability to transform the human experience.

Their aroma perfumes lift and shift your mood in the moment, allowing you to tap into your best self. When we have the presence of mind and heart to be more adoring and compassionate with ourselves, this very feeling cascades into the world and all we touch within it.

As we individually transform into the best version of ourselves we weave a new tapestry for humankind, ultimately elevating our collective consciousness.

Their roller oils and sprays tap into your vitality, creativity, motivation, joy, communication, clarity and tranquility.

As well as natural fragrances for the body, they have created beauty room fragrances and they even come in handy travel size so you can take your fragrance where ever you go.

Click to discover the full range

https://www.youtube.com/watch?v=UQtvdm-0qmM&feature=youtu.be

The post Why is a natural fragrance better for you and the environment appeared first on Wellbeing Magazine.

The impact the vegan diet has on the following age brackets, according to Carson:

18 – 30

‘Lifestyle and dietary habits during the years 18 to 30 lay the way to elderly health. This period is prime for optimising nutrition and being especially mindful of bone health, detoxification besides mood and hormone supporting nutrients. Veganism at any age should be nutritionally supported but this is the age when optimising your dietary intake really does affect later life.
18-30-year olds are those who potentially are likely to burn the candle at both ends, combining a busy work life with socialising, exercise demands while climbing the career ladder. So, while you would need the same nutrients as a vegan of any age, the amount is crucial.

The whole B vitamin family and magnesium are essential for stress management and energy production, while endurance exercisers and females will need to be mindful of their iron and calcium intake. However, these nutrients alone are not sufficient, calcium should be taken with sufficient dietary magnesium, Vitamin D and Vitamin K. And so, this synergistic relationship results in the normal remineralisation of bone’.
‘Dietary sources of Vitamin B12 are exclusively animal sources, in fact the vegan diet is completely deficient of this crucial vitamin. The body does not have the facility to store water-soluble B vitamins and so they are needed on a daily basis. Subsequently, food supplements containing Vitamin B12 are essential to fill the nutritional gap in the vegan diet. The most common symptom of insufficient B12 intake is fatigue, the lack of energy is a result of Vitamin B12’s role in red blood cell production, which transport oxygen to the body’s cells to produce energy. While Choline is essential for normal brain and central nervous system function, however the richest sources of choline food sources are animal-based. Low choline status is associated with poor cognition. The good news is that advances in food supplements has enabled vegan forms of the nutrient’.

30-45

‘Parenting and peri-menopause are some of the biggest impacts of life between 30 and 45 years. These involve good sleep practices, relaxation and energy. As before, focus should be on the adequate provision of magnesium, the B-vitamin family, calcium, Vitamin D and K. As age progresses the ability to digest and utilise food can decrease, and so, a digestive ritual can be useful. Take the time to prepare and think about your meal, this triggers the first phase of digestion. Smelling the food plus bitters really stimulate the release of gastric secretions that optimise how the food is digested. It is essential that B-vitamins are taken with a meal to take advantage of such secretions, in fact some B-vitamins cannot be absorbed if the gastric secretions are absent’.

45 and over

‘This age-group celebrate their newfound freedom, less time at work and children that are less dependent allows the development of new hobbies and increased leisure time. The main health issues can be around bone, joint and cognitive health. Here the focus should be on adequate levels of omega-3 essential fatty acids, especially in the form of Eicosapentaenoic acid (|EPA) and Docosahexaenoic acid (DHA) plus Choline. These nutrients are essential for brain health, good quality cell production and joint health. While in the warmer weather this is the age-group that is likely to remain covered and so Vitamin D supplementation can become an important inclusion in their daily regimen. Vitamin D has multiple roles in keeping your body healthy. Among them maintaining bone health, immune function and normal blood calcium levels and aids the body’s absorption of other nutrients. Vitamin D is created by the skin’s exposure to the sun. Public Health England recommends that everyone living in Northern Europe require Vitamin D3 400ius throughout the winter months to avoid developing a Vitamin D deficiency. Vitamin D3 is traditionally found from an animal-source – sheep’s wool, while others are from vegan lichen’.

‘A multivitamin formulated specifically to fill the nutritional gaps in a vegan or vegetarian diet could take the headache out of calculating your intake and looking for the nutrient gaps. It could act as an assurance that you are not missing any essential nutrients necessary for health and life enjoyment. When looking for food supplements, look for those that include good quality nutrients and do not use non-nutritive substances such as fillers, bulking agents, preservatives, colours, additives or sugar’.

The must have vegan supplements

‘Eating a wide variety of food groups will help provide the essential nutrients in a vegan diet. For example, plants, plant seeds and sprouted seeds are incredible sources of vitamin and plant-specific nutrients that include Vitamin C, E plus flavonoids and carotenoids which can be transformed into Vitamin A. Meanwhile seaweeds, algae and green leafy vegetables can help provide sources of iodine, calcium and iron.

However, several nutrients are deficient or are provided at very low levels by the vegan diet. A strategic formulation that addresses these inadequacies is essential and take the headache out of what you need and what you don’t need’.

‘It’s worthwhile considering supplementation. Viridian Nutrition’s Essential Vegan Multi is a balanced multivitamin designed especially for people following a full or part-time plant-based diet. This easy-one-a-day multivitamin is formulated with 27 essential vitamin and mineral nutrients, all from vegan sources and designed to help fill the nutritional gaps in vegan, vegetarian and flexitarian regimes.

‘The Essential Vegan Multi includes high therapeutic levels of B12 and Iron to support normal energy levels and brain function, vegan-friendly-vitamin K2 and D3 for bone strength, and choline for healthy liver function. Also contains Biotin which contributes to healthy skin, hair and nails’.

Essential Nutrients

Chances are if you are following or considering following a vegan diet you are aware that to get all the nutrients necessary for good health supplementation is necessary. Several nutrients are deficient or are provided at very low levels by the vegan diet. A strategic formulation that addresses these inadequacies is essential and take the headache out of what you need and what you don’t need.
Such nutrients are widely available to and the major ones to look for are:

• Biotin, a B vitamin involved in hair and skin health. A review of evidence showed that 500mcg daily supported hair regrowth, hair maintenance and skin health.
• Vitamins B6 and B12 are essential to support energy, detoxification, production of DNA and cells, besides hormone, neurotransmitter and energy production. Fatigue, poor cognition and lethargy can indicate a low B vitamin status, subsequently, those following a vegan diet should supplement with B12.
• Choline works in synergy with phospholipids and is known to be essential for brain function, in fact, a recent observational study showed that foetal brain development was positively associated with maternal choline intake.
• Co-enzyme Q10 is naturally made by the liver from the amino acid tyrosine and is abundant in the heart muscle, however CoQ10 production declines with age.
• Vitamin D deficiency can reduce the immune function and increase susceptibility to infection. Add at least 400iu to maintain vitamin D status.
• Iodine is vital for thyroid activity, the process that drives metabolism. An underactive thyroid is associated with fatigue, constipation and feeling cold, besides low mood and lethargy.
• Iron forms an essential part of blood haemoglobin, the transporter that carries oxygen to the cells to produce energy. Research has shown that iron levels that are too low or too high inhibit immune function and predisposes the individual to infection.
• Vitamin K is positively associated with a reduction in arterial stiffness and vascular calcification through its synergistic effect with Vitamin D and Magnesium to direct calcium into bone and teeth.
• Leucine is considered one of the most important amino acids involved in the preservation of muscle mass, especially in older people that lose mass through ageing. It belongs to the class of amino acids called branched chain amino acids and are suggested to be the most easily absorbed and utilised.
• Lysine plays a role in the activation of genes and silence arginine in the presence of herpes simplex to disrupt the progression of cold sores. It also can be transformed into other amino acids based on need.
• Methionine is the starter nutrient for a process that supports detoxification, the production of DNA and new cells. Interestingly, it works in association with magnesium, vitamin B2, B12 and folic acid.

Exercise and Veganism

With the support of a strategically designed multivitamin and mineral formula and adequate macronutrient and caloric provision there is no reason why a vegan diet could not support an individual who wishes to exercise. Macronutrients are carbohydrates, proteins and fats. Ideally the diet will be rich in proteins and healthy fats alongside slow releasing carbohydrate sources to promote feelings of satiety and help to maintain a balanced blood glucose level so you will have consistent energy.

Meal formulation should include;

1. Half of your plate should consist of a rainbow-coloured variety of vegetables, focus on those that grow above the ground.
2. One quarter starchy vegetable – those that grow under the ground or unprocessed wholegrains.
3. And the final quarter should be protein-rich foods, such as legumes, tofu, seitan and edamame.
4. To add some healthy fats, try cooking with organic coconut oil, drizzle with organic olive oil or sprinkle with seeds.

While additional carbohydrate sources such as fruit, nuts, wholegrains or oats should be taken on approximately 90 minutes prior to exercise and after the exercise has finished.

The post Viridian Reveals How Veganism Impacts Specific Age Groups appeared first on Wellbeing Magazine.

Now however, veganism is no longer a ridiculed concept; it’s associated with numerous health benefits, tapping into the eco-conscious state of the world, and a progressive movement towards a greener way of life.

Businesses really can’t afford to ignore the increasing trend either; between 2016 and 2017, plant-based food sales in the UK increased by 1,500%. Even within the home, we’re often catering for vegan relatives and friends.

The Vegan Society released research regarding veganism in the UK, revealing that:

• 51% are happy to see vegan food in shops and restaurants
• 56% of adults in the UK practice vegan buying behaviours
• 19% have cut down on buying meat and are checking cosmetics and toiletries for animal-testing
• 13% actively choose meat-free or dairy-free meals when eating out

It seems that, even for those of us who aren’t adopting a strictly vegan diet (a ‘flexitarian’, as it’s known), we’re all becoming more mindful of the benefits and are willing to try vegan options. Perhaps because of this, the mindset towards vegans has drastically improved, with 43% of people saying they respected vegans for their lifestyle.

But is it really just eco-awareness and health-seeking that has caused the rise of veganism’s popularity? Looking at the results of 2018’s Veganuary, a movement that challenges people to sign up for a month of vegan eating, the top reason for people signing up was animal rights concerns (43%). This was followed by 39% of people who signed up for health reasons, and 10% who said it was for environmental reasons.

But, perhaps the reason for going vegan is something a little more vain, suggests The Independent, who noted that the increase of Google searches of the word ‘vegan’ has grown in line with searches for ‘Instagram’. In a world where we love to take photos of our meals and share them on social media, it’s not difficult to believe that Instagram has helped circulate numerous brightly-coloured vegan dishes to help improve its previously ill-held reputation of being nothing but leaves.

Indeed, Vegan Food & Living offered up an array of vegan food trends for 2018 such as vegan chocolate, and none of them could be considered ‘rabbit food’:

• Fermented foods, while they might not conjure the most delicious image to mind, are coming into food trends in a big way. Think colourful kimchi and nutty-flavoured tempeh.
• Veggie chips, such as parsnip chips and sweet potato chips, make for a healthier option than normal potato.
• Edible flowers, to make your meal Instagram-worthy!
• Vegan desserts, bringing back ice-cream and cakes in vegan-friendly ways. Ben and Jerry’s have released three delicious vegan-friendly ice creams: Chocolate Fudge Brownie, Chunky Monkey, and Peanut Butter and Cookies are all sure to be a hit with vegans and non-vegans alike!

The next stage is for businesses and restaurants to open more food-to-go options for vegans. A recent survey found that 91% of vegans are having a tough time finding to-go meal options. The market is certainly there, and restaurants and supermarkets are slowly picking up on the potential gains to be made by catering to veganism.

On a personal level, switching to a vegan diet can be wholly beneficial too. A new study was brought to the public eye by The Guardian, outlining that the “five-a-day” notion for fruit and vegetable consumption is, sadly, not entirely accurate. In fact, the study from the Imperial College London advises 10-a-day! The now-recommended 800g of fruit and veg daily would help reduce heart disease, strokes and premature deaths. Picking up a few vegan meals throughout the week, or switching to a vegan diet entirely, would certainly help hit this healthy target.

So, whether you’re interested in adopting a vegan lifestyle yourself, or want to dabble with being a ‘flexitarian’, you might be interested in growing your own vegetables rather than heading to the supermarket. Even a small garden can house a few home-grown herbs and fruits! You can grab some compost bags or mulches and start cultivating your own supply of tomatoes for a home-made tomato sauce, or cucumbers for the freshest salad you’ll ever taste!

Don’t forget your proteins — a vegan diet has loads to choose from, and you can grow some in your garden alongside the veggies. Think beans and seeds, like sunflower seeds or soybeans.

Are you ready to embrace the vegan rising, or are you going to test the water first with a few meat-free, dairy-free choices? You’ll be pleasantly surprised by how far vegan cooking has come, and if nothing else, you’ll reap the many environmental and health benefits.

The post Why has the vegan diet become so popular? appeared first on Wellbeing Magazine.

According to Kantar, 66 million British consumers ate 150 million vegan meals last year and one of the most notable consumer trends last year was the shift to a more plant-based diet. More and more consumers are proactively avoiding certain ingredients, driven by medical reasons, healthier lifestyle choices, ethical or environmental concerns. The conscious consumers are shifting from their established approach to shopping and are increasingly taking interest in how and where their food is being sourced and produced.

MozzaRisella, the first and only plant-based product line from germinated brown rice is now revolutionising the traditional approach to food and agriculture through innovative ways of using the sprouts of brown rice grown by organic farming. The products are free from lactose, gluten and soy, and also benefit from the health advantages of using purely sprouted brown rice to maximise nutrition. The products are suitable for everyone – celiac, lactose intolerant, allergic to certain ingredients or those simply wanting to improve their health and wellbeing.

Laboratory analysis of the brown sprout rice products shows that the amino acid composition and micronutrient contents are similar to that found in human breast milk, with 22 amino acids including gamma-oryzanol or gamma-aminobutyric, as well as minerals, vitamins and proteins. 

Gamma-aminobutyric (GABA) is a neurotransmitter and cell activator, giving the green light to the cells to reproduce – when the seed germinates, the fibres triple, other elements quadruple and the gamma-aminobutyric multiplies tenfold. As a supplement, GABA is taken to relieve anxiety, reduce symptoms of PMS and treat ADHD, as well as support lean muscle growth, burn fat and stabilise blood pressure.

As the only brand of its kind currently available on the food market, the company is turning the sprout into a variety of products such as cheese, yoghurt and ice creams keeping the amino acids present in the sprouts in their products entirely. The company uses an all-natural process that maintains the nutritional profile of the ingredients and keeps the high amino acids content.  The rice is grown in permaculture respecting and preserving the environment, and afterwards the brown rice is sprouted without any processing to keep all the natural nutrients. No ready-made flavouring is used – instead the brand is finding their own taste using natural spices and herbs, like oregano, turmeric, lemon peels, lemon juice, tomato skin or seaweed.

Whilst most cheese substitutes currently available on the market are made with starch, preservatives or colourings, the company is able to offer healthy products from organic farming with all ingredients allowed by the regulation for organic farming and allergen free.

The post Plant-based products from brown rice sprouts leading the way in healthy eating appeared first on Wellbeing Magazine.

If you’re one of these adults thinking of switching to a vegan lifestyle, then here are some key nutritional areas to think about before you take the leap.

THE ESSENTIALS TO A VEGAN DIET

PROTEIN

The big question always asked by those wanting to follow a vegan lifestyle is how can you get enough protein? There are plentiful sources of protein in vegan diets – legumes, grains, nuts and seeds. However, keep in mind plant sources of protein are of lower quality than animal sources so this means they cannot be used as efficiently by the body. The exception to this is soya, which has a similar protein quality to animal proteins.

VITAMIN A

Vitamin A is another essential item to be added to the grocery list. Yellow/orange vegetables such as carrots, squash and sweet potato are high in betacarotene. These can then be converted into vitamin A in our bodies, although for some people this conversion process does not work well. Vitamin A is important for the immune system, skin health and vision. A lack of vitamin A can leave you prone to frequent respiratory infections or poor night vision.

VITAMIN B12

Our bodies need B12 for a number of functions, for example, it is important for nerve health, immune function and red blood cell formation. Low levels can cause many symptoms including fatigue, pins and needles, muscle weakness, depression and difficulties with memory. Research has found vegans are often low in B12. This vitamin is found primarily in animal foods. In vegan diets seaweeds or fermented foods contain some B12, however it is not in a bio-effective form in these foods.

VITAMIN D

Vitamin D promotes good bone health and is important for the immune system. Low levels are associated with many chronic diseases. Some types of mushrooms and fortified foods provide low levels of vitamin D in vegan diets. However, these foods contain vitamin D2, rather than the superior vitamin D3 form which is better utilised in the body. The government’s recommendation for vitamin D intake is 10μg per day (which is difficult for anyone to achieve from diet alone) and many nutritional therapy practitioners are recommending higher intakes than this. Most people are low in vitamin D, not just vegans.

CALCIUM

Good vegan sources of calcium include kale, broccoli, rocket and almonds. Most dark leafy greens will provide a source of calcium. Another option for an adequate intake of calcium is through fortified non-dairy milks. Coconut, hemp or almond milk are the preferred choices; and plain soya yoghurt or tofu which provide both calcium and protein. Beans are also another source – soybeans, white beans and pinto beans all include calcium.

IODINE

A regular intake of iodine is necessary as it cannot be stored in the body for long periods. A 2003 study found that 80% of vegans were deficient in iodine¹. Iodine is required to produce thyroid hormones which are necessary for our growth and metabolism. Vegan women who are pregnant or breastfeeding should increase their iodine intake. Seaweed, something that can easily be bought in supermarkets, is a useful source of iodine for vegans (although a caution here is that iodine levels can vary in seaweed). You can also find it in supplement form as ‘kelp’ (which is a type of seaweed) – look for one that provides a consistent level of iodine.

IRON

Iron rich foods include spinach, beets, bok choy, asparagus, seeds, pulses and tofu. Foods rich in vitamin C, such as dark green vegetables and citrus will increase iron absorption. Irrespective of dietary preferences, women during their menstrual years, and young girls particularly, should consider supplementing their diet with iron as their need for iron is greater (a good multivitamin/mineral will provide an adequate amount for most people).

ZINC

Zinc is vital for cell growth, immune strength and supports the reproductive and nervous systems. Vegan sources of zinc can be found in cashews, chickpeas, hemp and pumpkin seeds. Soaking or fermenting foods can increase nutrient bioavailability.

OMEGA 3

A non-vegan would typically find sources of omega 3 in oily fish. However, for vegans, omega-3 fatty acids can be found in flax seeds, soybeans and walnuts. Omega 3 from algae is also now available. Omega 3 is important for proper cognitive function and development, vision as well as maintaining cardiovascular health.

GROCERY CART MUST-HAVES

As with any diet, food choices and variety are important. There are plenty of unhealthy vegan foods (e.g. foods high in sugar etc) and some people eat a restricted diet with limited food types. Eat a rainbow of foods every day and over the week aim to eat a wide variety of different foods. Below is a list of foods that are usually accessible to everyone and can be a great alternative to meat or fish:

• Legumes e.g. soy, pinto, chickpea
• Whole grains – e.g. quinoa, buckwheat, rye, spelt, rice, oats
• Dark leafy greens – e.g. spinach, broccoli, rocket, bok choy
• Yellow/orange vegetables – e.g. sweet potato, carrots, swede, peppers
• Berries – e.g. blueberries, raspberries, strawberries
• Seeds – e.g. flaxseed, hemp, chia, pumpkin, sunflower
• Nuts – e.g. walnuts, almonds, hazelnuts, Brazil, cashews
• Fermented foods – e.g. water kefir, homemade sauerkraut, soya yoghurt
• Fresh herbs and spices

Article by Clare Daley, nutritional therapist at Cytoplan.

Cytoplan Ltd provides  an innovative range of science-based nutritional supplements supplying the needs of healthcare professionals and consumers.

REFERENCES

1. Krajčovičová-Kudláčková M. et al. (2003) ‘Iodine Deficiency in Vegetarians and Vegans’. Ann Nutr Metab, 47:183–185.

The post Nutrition essentials for a vegan diet appeared first on Wellbeing Magazine.

In general terms there has been a decline in the amount of vegetables eaten and its still lower now than it was after the Second World War. This is mainly due to price, availability and the fact that our hatred of vegetables is entrenched into our culture. People know they should “eat their greens” but it doesn’t mean they actually go through with that sentiment. Despite the rise in popularity of juicing, we’re still having to disguise vegetables in a form that’s easy to swallow. Not a fan of juicing, I prefer vegetables cooked in their natural state and then doused in olive oil, herbs and garlic. Researchers at Stanford University have found that describing vegetables differently raises their appeal e.g. “dynamic chilli and lime seasoned beets” rather than just “beets”. They found that 25% more people chose vegetables if they were labelled in an indulgent way. So what can be done to entice us to embrace our vegetables? Our Planet Our Health (www.wellcome.ac.uk for more information) is teaming up with UK supermarkets to encourage consumers to eat more fruit, vegetables and plant based foods. Trials will include differing shelving arrangements to entice the consumer and placing vegetarian options next to the meat options. Another great initiative is Peas Please (Go to foodfoundation.org.uk for more information). Here various companies are pledging to increase the appeal of vegetables. We have seen the growth of gardening at schools helped by such initiatives as the the RHS Campaign for School Gardens to smaller initiatives like Urban Seedling with allotment waiting lists risings.

Social media is helping. Today as an Instagram user I am very happy to announce but only in a loud whisper that we seem to be falling in love with vegetables due mostly to the plant based/vegan movement. As meat consumption declines, we are embracing more vegan/vegetarian food, and with this our vegetable interest is increasing. My feed is full of stunning pictures of peas, wild garlic, kale everywhere, purple hummus, celeriac and plates full of wilted spinach. Many restaurants I visit are now embracing vegan options more than ever and I’m not just talking about a plate of plain pasta anymore. Our tastes it seems are slowly changing. Some of this is being driven by ethical considerations and some to do with health. It appears we are not eating vegetables through penance anymore but because we might actually want to eat them. However this is still a niche area. It takes time – many people until fairly recently didn’t know what do with a bag of lentils, let alone how to make vegetables amazing. We were in need of much inspiration. Being shown how to cook them properly helps and Yotam Ottolenghi paved the way. After his wonderful book Plenty followed by Plenty More there came a plethora of similar cook books giving vegetables the spotlight for the first time. Nigel Slater’s Tender and Hugh Fernley Whittingstall’s River Cottage Veg showed us what we could do to make vegetables the main event. Food habits can change fairly fast so there is no reason to be too pessimistic that things won’t continue to change.

Certainly going vegan or plant based is the fastest trend of 2018. With this has come a tidal wave of vegetable recipes. In fact much of the world is shifting to plant based and that looks set to stay. Millennials are certainly drivers of this shift as they have more global awareness of what is happening around them. In the UK the number of people calling themselves vegan has risen 350%. With the rise of celebrities and athletes endorsing a plant based or vegan diet together with documentaries or “advocacy films” on plant based diets like Forks Over Knives, What the Health, Earthlings, Vegucated, Planeat and From the Ground Up, consumers have more awareness than ever before. Seeing the brutality of the meat, diary and egg industry in detail, can soon put you off your meal it seems. It is no wonder that after seeing such scenes people are taking a hard look at what they eating and where it comes from.

Being plant based does not necessarily mean the end of days for meat, but there is a shift to eating far less red meat than we previously have done. The high street is adapting to this with incredible speed. Big chains such as Marks & Spencer and Pret a Manger have introduced vegan ranges, Wagamama has a new vegan menu, Pizza Hut recently joined Pizza Express and Zizzi in offering vegan pizzas, while last year Guinness went vegan and stopped using fish bladders in its brewing process, after two and a half centuries. It’s not just more elitist outlets that are on the bandwagon, even Greggs are promising to sell 15 million portions of vegetables from now until 2020 in salads and sandwiches.

Kate’s top tips for eating more greens/ going plant based

1. Ask yourself why you are going plant based – keep this as a motivating factor.
2. Go slow – you don’t have to give up all animal based foods overnight!
3. Be prepared to spend more time cooking – after a while it will become second nature, but like all new eating regimes you need adjustment time!
4. Try not to focus on the foods you can’t eat but the foods you can.
5. If you’re trying to increase your vegetables use herbs, spices, olive oil, lemon juice, chilli to jazz them up! Don’t overcook them!
6. You can always try a few days a week plant based and the rest of the week stay with your normal diet and see how you feel.
7. Going fully vegan is an entirely personal choice. If you choose this, check your risk factors for certain diseases. Get your iron, ferritin, B12, calcium, and magnesium checked. It’s not that a vegan diet can’t give you vitamins, it’s that I’ve come across vegans (and non vegans!) who just eat pizza!
8. If you don’t feel well on a plant based diet, don’t worry, it’s not for everyone.
9. Hang out at the frozen vegetable section, as well as the fresh. If you can’t cook, a quick and simple soup with stock is easy!
10. Invest in some good vegetable/Vegetarian cook books.

I recommend:

Plenty and Plenty More – Yotam Ottelenghi
On vegetables – Jeremy Fox
River Cottage Veg Every Day – Hugh Fernley-Whittinghstall
The Book of Greens – Jean Louise
Six Seasons – Joshua McFadden
Tender – Nigel Slater

The post The Future’s Bright, The Future’s Green appeared first on Wellbeing Magazine.