Tips for Long term Success

Research has shown eating a on average 80% total daily calories from carbohydrate, 10% from protein and 10% from fat are the ideal requirements for our bodies. Fruit, veg, starches contain these percentages. (See books below)

This can be worked out on cronometer.com.

Fuits, vegetables, wholegrains, legumes, nuts and seeds are the ideal food for optimal health eaten for breakfast, lunch and dinner.

It's recommended on average 2000 calories for women and 2500 calories for men per day. 

Avoid refined oils. These are 100% fat and tend to mask flavours, coat the digestive track, slow digestion, inhibit glucose absorption, and are easily replaced with water if frying veg.

Water is so important for brain function, concentration, maintaining energy levels, aiding digestion, and all metabolic processes. Especially when consuming cooked foods. Aim for clear colourless urine at least 8 times a day. I usually drink around 3 litres at room temp. Adding a drop of boiling water from the kettle and/ or a little lemon juice helps get it down. Aim for 1 litre before breakfast.

Salt should be avoided. It holds a lot of water retention due to its toxicity and its numerous damaging effects on the body. Replace with herbs, finely chopped celery or lemon juice to add extra flavour.

Food combining number 1 rule: avoid combining fruit with cooked food. Fruit digests much faster so it's always best to eat it first to avoid bloating.

Take your time eating meals, try using chop sticks to help slow you down. It is very important to drink smoothies slowly making sure each sip is mixed well in the mouth before swallowing, this allows it to start digesting and prevents stomach discomfort. Try to avoid drinking them with straws.

The only supplements I would recommend is B12 due to soil depletion unless you grow your own or buy organic veg (more info Click Here) and vitamin D if you are regularly indoors or rarely expose your skin to the sun. (More info coming soon)

Find a type of exercise you enjoy and do it consistently every day or a few times a week. I personally like to run, cycle, do squats, and do arm and leg exercises in the gym.

Sleep is your bodies chance to heal, recover and relax. Ideally when the sun goes down so should you, but aim for before midnight. 8 hours is recommended, but if you can get more take advantage of it, the more the merrier and the better you'll feel.

Work out your carb/protein/fat percentage and calorie intake at: cronometer.com

Summary:

The key things to succeed on this lifestyle are: Wholefoods, Water, Exercise (find something you enjoy and be consistent) and Sleep.

More recipes and info- 

My YouTube channel:

SweetSugarCrumble

Inspired by:

Dr. Douglas Graham author of 'The 80/10/10 Diet'

T.Colin Campbell author of 'The China Study'

Dr. John McDougall author of 'The Starch Solution'

Michael Greger - nutritionalfacts.org 

Disclaimer: Recommendations based on the books above as well as thriving living examples and personal experience. I am hopefully soon going to be studying to become a registered dietitian.

Eating Out High Carb Vegan

Eating out may seem a bit of a challenge for a high carb, low fat vegan but I will share some tips that will help to make it an easy enjoyable experience. 

First of all I order a large jug of water but without ice so I can keep hydrated throughout the meal, the warmer temperature makes it easier to drink. I tend to drink about 3 glasses prior eating. 

If I fancy pizza: 

I find a pizza on the menu that lists some tasty veggies eg rocket, olives, peppers, mushrooms, sweetcorn etc. (Sometimes there is a vegetarian pizza option). Then when I order I just ask to replace the cheese with something else or something extra. They usually accept and will do just that. If there is a gluten free pizza base available I will order that as it tends to digest better. 

If I fancy pasta:

I ask for gluten free, usually they have rice or corn pasta. (Sometimes you have to phone up when booking to ask them to provide it or just bring it aha) I tend to avoid wheat pasta because of the gluten. To go with that I would ask for a tomato and vegetable sauce with no oil. I say no oil (100% fat) because I find it slows digestion, sludges up my blood and makes me feel less energetic. 

With the main meal or as a starter I like to order a large side salad without dressing (clearly specify this) as sometimes they add it as standard. I like to finish the whole jug of water as cooked foods are very dehydrating. 

If I fancy dessert:

I tend not to go for the fresh fruit at this stage because fruit digests faster than cooked so the fruit will literally run into the cooked causing a traffic jam allowing the fruit to putrefy and cause gas and bloating. However, I have found that fruit sorbet is fine, try it out and see how you feel. I like to have any sorbet flavour e.g. raspberry, pear, lemon. 

So the main points are to drink plenty of water, about a litre during the meal. Make it clear exactly what you want, making sure no oil is added (even olive oil). If you're not sure exactly what the ingredients are then don't be afraid to ask. Remember you're their customer and they want you to be satisfied. 

Happy dining :) 

Protein Talk

Think your not getting enough protein? ... Maybe your actually getting too much of the wrong type?

Part 1: CLICK HERE

Part 2: CLICK HERE

The fig below contains 4% protein, plenty for even an athlete as long as you eat enough calories, aim for 2500 to 3000 of just fresh fruit alone and maybe throw in a romaine lettuce for dinner. Check out my recipes below or just create a meal of just figs or just bananas. You will be surprised how amazing it is to indulge in so much juicy fruitiness whilst giving your body the nutrition it was designed for. 

Important Tips About Bananas!

So bananas are a great staple for a high carbohydrate low fat vegan diet. They are about 100 calories each, which is perfect for a quick calorie dense meal (about 5-10 for one meal) to keep you going until the next meal. They are easy to eat, just peel and munch. They are very nutritious being about 93% carbohydrate, 4% protein and 3% fat. They also contain about (now you will be surprised) 85% water of their total weight!

However, it is extremely important to make sure they are RIPE before eating.

Here is an example of a very UNRIPE banana:

This should not be eaten yet because it is mainly starches which is hard to digest causing bloating and constipation (too much info sorry). And we know nobody wants that. It is also hard, leaves a film on your teeth and is not very sweet. Therefore it should be left at least 2 days to become more like the one below. In winter it can take up to 2 weeks for them to reach perfect sweetness, so buy in advance. 

Here is an example of a RIPE banana:

In this banana almost all the starches have been converted into sugars which means it is fast digesting, soft, leaves your teeth clean and is delicious. It would be best if left another day or two just to make it extra sweet, but if you just can't wait then this is great. 

Now there is a lot of controversy about bananas. People say, 'don't eat too many or you will get too much potassium'. Now we must remember we need potassium chloride. It is vital for cell function so it is an essential nutrient. It is found in most fruit and vegetables, bananas not even being no. 1. Most people are actually low in potassium. You would need to eat 300 bananas in 30 seconds to get the lethal dose... (Which isn't physically possible aha) before the kidneys excrete it. So bananas are very safe and extremely beneficial for heart and muscle communication and guess what metabolism - yes the potassium helps you lose weight (or gain if your underweight) clever hey! 

I get my bananas delivered from Sainsbury's - £27 for 40kg (about 200 bananas) for mum and I. You can also buy them by the box from Lidl at £12 for 18kg each week. We have a banana cycle where we buy e.g. 40kg allow to ripen then buy another load, then buy the time all the first load are eaten the second load is ready to eat.

I hope this information was helpful, all info adapted from book '80/10/10 by Dr. Douglas Graham' and Freelea - check out her awesome video: http://youtu.be/hMS2pSvVMBY

Fruity Hint: banana skins are pretty good teeth whiteners, rub the inside of the peel on your teeth before you go to bed a couple of times a week and you may see them whitening. Take before and after pictures to see the results. ;) 

B12 Supplement - Highly Recommended for Everyone

This isn't a recipe today but a little recommendation for all of you out there seeking true health. We need B12 for oxygen transport and for our nervous system. B12 is an essential vitamin which is the waste product of a bacteria found in meat and on plant foods. It is also produced in the intestine near the end of transit. So why would you need a supplement you ask? Well there are three reasons:

1) Plant foods don't contain B12 any more due to commercially produced plant foods. Bacteria produces most of our vitamins and over the decades the soil has become depleted of many bacteria due to pesticides and fertilisers meaning that our plant foods are lower in vitamins than they were only 60 years ago. However, homegrown and organic produce can still obtain plenty of vitamins so definitely try and grow some of your own. 

2) We wash our food. We are lead to think that washing our food will wash off any pesticide residues however this does little use as the food is completely full of the chemicals. In organic homegrown produce B12 clings near stems and in the past people would just eat the produce fresh from the ground, receiving their dose of B12. 

3) It cannot be absorbed by the body. Meat eaters consume enough B12 but aren't always able to absorb it due to the lack of 'intrinsic factor' caused by too much fat in the diet and medication. Therefore, everybody is at risk of developing a deficiency.

Facts from 80/10/10 by Douglas Graham