Vegan Lifestyle part one: What about Protein, Iron and B12?

Vegan Lifestyle part one: What about Protein, Iron and B12?

When somebody embarks on the vegan journey, you may meet people who ask, “ Where do you get your protein from? “  To which you may reply “ Uhm grains/beans/nuts “ followed by a look of confusion from the person who asked. You may be left concerned, even slightly vulnerable that this isn’t your way and start having doubts about your new lifestyle.

It is true that going Vegan can be very challenging and to be honest, can! And has failed to give new vigor and vitality when nutritional aspects are ignored. The good news is, provided your digestion is in good condition, the Vegan lifestyle can be very healthy and beneficial.

This brings us to our next Challenge:

Vitamin B12

B12 is crucial to prevent the Myelin sheaths from breaking down causing destruction to our nervous systems, which causes our brains to begin to decay. We need sufficient bowel flora (good bacteria) to absorb this nutrient. When a person becomes Vegan, they may no longer have a healthy probiotic source, as Yoghurt is the number one recommended way of receiving these friendly bacteria. Soya yoghurt and Coconut yoghurt are available but the bacteria in these are very few.

Please refer to my post http://livingbyyourrules.blogspot.co.uk/2016/01/lacto-fermented-vegetables-almost.html

To create a homemade probiotic for the price of vegetables provided you have a glass container.

The next very important fact is B12 cannot be found in Vegan food sources! Unless the Vegan product is fortified and this will usually be a form of B12 which cannot very well (Covering this in a moment)

“ But what about seaweeds? They have plenty of B12. “

Many studies are now saying this form of B12 Is analogue and doesn’t raise B12 levels, in fact. When you have a blood test, the test shows elevated levels of B12 giving a false reading that there is no deficiency, which can potentially be very dangerous.

Supplementation is the only way to give the body enough B12 provided we receive sufficient good friendly bacteria first. The form of B12 a Vegan would benefit from is named Methylcobalamin. This is the best and most easily absorbed form of B12 bar none!

Cheaper varieties of B12 are named Cyancobalamin. This form of B12 may not help Vegans as it is challenging to absorb and may even just pass through, no matter how high the dosage of the product is.

In the UK healthy forms of Methylcobalamin are found in

Natures Own B12  and Solgar B12.
                                                                               

www.Iherb.com for sources outside of the UK. Natures own is sold In Beans and Barley.

Finally B12 helps the body to absorb Iron and pass haemoglobin throughout the body, which gradually fortifies the nervous system preventing it from future damage.

Part two will focus on complete Vegan proteins and how to extract the Iron out of your Vegan foods. Any questions please feel free to leave a comment. :) 

Here comes the chew chew train!

The importance of chewing our food!

I bet that at least once in your life you have been told to chew your food more thoroughly. Most of us would scoff at that statement!

When something is known to benefit somebody, it becomes a lot easier to follow certain advices, until then, forget it!

So why should I bother chewing my food more?

Simply put, in our saliva we have these enzymes named Amalayse and Lipase. Amalayse helps to pre digest our carbohydrates/starches and Lipase helps to predigest our Fats!

When we take a bit more time to chew our food so that our saliva gets mixed with the broken down food, it takes a huge burden off of the rest of the passage of digestion.

Sorry for repetitive statements but,

“ The stomach really does have no teeth! “

So it is beneficial for our bodies so as not to give it so much extra work to do.

“ Yeh so what’s in it for me? “

When there is less stress for your body to digest all your food,

You may experience the following,

·      More energy and vitality

·      Less bloating after meals or in between

·      Minimized chances of heartburn/indigestion/reflux

·      A healthier evacuation

·      More serotonin to the brain. Chewing more activates the (hormonal system/endocrine) and stimulates (neurotransmitters/feel good hormones!)

·      A stronger jaw and jawline. Seriously, after your first day of chewing your food more, you may notice muscle soreness in your jaw. Temporary of course.

When a person transitions to a healthier food list, they may experience poorer digestion than before they transitioned! This is because healthy food is much tougher to break down!

In vegetables we have cellulose, which is a very tough fibre, Grains contain phytates and lectins as do beans and nuts, which can stop the small intestine from absorbing vital minerals such as Zinc, Calcium and Iron. (This will be covered very soon)

If you have suffered for a long time with digestive complaints, It will take time to see the benefits of chewing your food more, But you may notice a slight improvement, which should keep you trying longer.

If I have managed to convince you! Then please try for 30 days!

Taking more time than usual with your food. This is a challenge! I want feedback people! 

Chewing more can also be used as a mindfulness technique as well! Thich nhat hanh did an experiment with a Raisin. Here is a link to this for anyone interested, from (West Virginia University)

http://hfhc.ext.wvu.edu/r/download/114469

Please leave a comment to share with others on your progress for motivation!

Thanks! : ) 

Lacto fermented vegetables! (The almost completely free Probiotic!)

Lacto-fermented foods workshop                               Ran on      21/09/15

Lacto fermented foods have been around for centuries in nearly every part of the world, In Europe we have the famous Sauerkraut, fermented cabbage and also Cucumber dill pickles, Countries such as Germany, Switzerland, Russia and Poland use these as a staple in their diets. In Asia we have Kim chi and Miso!

In India there are raw chutneys made from coconut and coriander, or green mango.

Today we are going to focus on three ferments, these being Sauerkraut, cucumber pickles and a fantastic beginners ferment of Carrot and ginger with a little garlic for some kick, Completely optional.

What are the benefits of lacto fermented foods? They contain a specific bacterium named Lactobacillus. It lives in our guts and helps us with intestinal absorption; it boosts our immunity and helps the body to fight of foreign threats, especially Viruses that the Uk is notorious for having. With this protection our digestion may improve which is excellent news for us because a healthy digestion is key to feeling great, Elaborating on this, the Gut holds 80 – 90 percent of serotonin there. So when we have poor digestion there are chances that we may also become melancholic or anxious due to the serotonin not circulating to the brain where the rest fires.

A successful fermentation will result in a tangy vinegary taste, the final product will look a little cloudy and the vegetables will become a paler colour.  This is a successful batch.

Sometimes white specks may form in your ferment, although this is harmless for our health, it still can multiply and change the flavour of the final product. This usually occurs when we have not added enough salt or we introduced too much air.

Green and brown mould is definitely an unsuccessful fermentation.

It usually means that we exposed the product to too much air or not enough and also when we didn’t weight the vegetables under the brine.

Staying on the topic of weighing the product under the brine, it is imperative that we do this otherwise aerobic bacteria can form on the surface, which grows yeasts and mould.

We weigh down the vegetables with stones or ceramic balls. Making sure we have sterilized them.

We need an airtight jar of about a litre, 4 cups of water to two tablespoons of unrefined sea salt or Himalayan salt. We add this together and this creates the brine,

We must measure correctly for the fermentation process to work. We shred the cabbage or cucumber or carrots with a mandolin/knife or slice very thinly and put the vegetables in the jar, pushing down a little bit to make sure there are no air pockets.

We add the brine until the jar is filled almost to the top; we then use our stones to secure the vegetables from touching the surface. Finally we close the lid.  Please make sure your jars and stones a completely sterilized.

Each evening it is a good idea to open the jar very slowly to let out the gasses otherwise (very rarely) the jar may combust! It is going to be gassy and fizzy, that’s okay! Relax; it is very normal and as long as the mix doesn’t smell putrid! You have done brilliantly for your first try.

The vegetables should be fermented for around 7 days out of the fridge. You may store the kraut in a cupboard. Once 7 days has passed, the kraut is ready to eat or you may further ferment the vegetables for 3 months to create a very medicinal kraut. One week will still deliver fresh probiotic for all the family and is recommended when you are new to lacto fermentation.

Marlene Watson-Tara Has created a wonderful recipe, If anyone needs visuals, please watch! https://www.youtube.com/channel/UCyFgJSJdtyRvAVvG-mMuq8w

https://www.youtube.com/watch?v=W34kwvw8hDQ

Beans and Barley also now sell a Raw unfermented Sauerkraut to help get your home made one on the way or to have as an emergency batch.

Superfoods and why the heck are they so good for us?

Workshop no 2: Super foods and their benefits

In the papers, on the TV and countless articles on the Internet, we are constantly reminded of these specialty foods called super foods. 

So what exactly are they?

Quite simply they are a foodstuff lesser known, containing ample amounts of nutrients and antioxidants which common foods such as fruits and vegetables,, grains and beans, seeds and nuts and spices can be lacking in order to reach our daily requirements.       

Why should we try them?

Extra nutrients in the diet go a long way in keeping our bodies healthier and more vital. Super foods boast a high antioxidant activity, to slow down the formation of ionized particles, which can destroy the cells causing mitosis, which contributes to serious illness. To put it simply antioxidants are here to help slow down cellular ageing and remove toxins, which contribute to illness and poor immunity.

Here is a small comprehensive list of the most notable super foods existing so far.

Acai berry:

Acai berries are harvested from the Acai palm trees, which are native to the South American rain forests.  They are tart in flavor and they have a large content of antioxidants.  They may be beneficial for arthritis as they are a powerful anti-inflammatory, they are more known for being efficient for metabolism and so could aid in weight loss. They are detoxifying so can promote general health; Studies have shown they lower cholesterol and improve the sex drive and help to clear the skin.

Acerola cherry

Acerola cherries are incredibly high in ascorbic acid (Vitamin C) which contains as much as 1000 to 4500 milligrams per 100 grams of the edible fruit. 

Vitamin c is responsible for our collagen production and acts as a powerful anti viral and anti bacterial agent. Did you know that vitamin C is strongest when the fruit derivative is unripe? Studies have suggested by researchers That Vitamin C can prevent furring of the arteries.

Acerola also contains high amounts of Vitamin A, which many studies have proven do in fact improve the eyesight by preventing the constriction of blood vessels, which can prevent retinopathy, lowering chances of potential blindness.

Ashwaganda

An Indian herb, known also as winter cherry. This herb is an adaptogen, which helps to lower our stress levels whilst energizing our cells, also known as the promotion of homeostasis. Ashwaganda helps to reset the nervous system and is a warming herb, which may prevent or work for depression and anxiety. Thyroid problems and arthritic conditions may also be addressed as this herb works with the endocrine system and is a powerful anti-inflammatory. Use of this herb may also assist in energizing the body, thus improving our overall wellbeing. 

Beetroot

Has been studied as a super food, which may reduce diabetes symptoms in people without interacting with traditional medicines. Beetroot is also being researched as potentially lowering the blood pressure. It’s high in iron and is also a fantastic liver cleanser.

Beetroot helps to improve stamina and improves bodily circulation

Bitter apricots

Grown in the Himalayas and eaten for centuries by the Hunza tribes. This little kernel found in the centre of Himalayan apricots is being studied as one of the best preventatives of cancer.  The nutrient this kernel contains is Vitamin B17.

We are only meant to eat one of these kernels a day.

Camu camu

Camu camu is the highest source of Vitamin C ever discovered on this planet! Don’t believe it? ½ a teaspoon of Camu camu provides over 400 percent of your recommended daily allowance! They provide an incredible quantity of antioxidants, which may improve the immune system. Camu camu is being studied for treating depressive patients. Research is concluding the possiblility of this fruit being an effective anti depressant.

Other benefits of Camu camu, an anti inflammatory, Anti hepatic, protects against liver disorders, anti viral like all foods high in Vitamin C

Cacao

Raw cacao bean is delicious when combined with a sweet medium. Cacao is a food, which helps to calm the body and stimulate it at the same time! This is due to the Magnesium levels which produce serotonin (the calming hormone) and the Theo bromine, which acts similarly to caffeine. Cacao has many antioxidants and is very healthy for us as it floods our bodies with feel good hormones. Cacao may be an aphrodisiac, anti inflammatory, immune booster, blood thinner, sugar balancer and could contribute to healthy skin hair and nails an even lower the blood pressure.

Chia seeds

Chia seeds are rich in omega 3 fatty acids! And become slimy when mixed with liquids, making them excellent for lubricating the colon enabling constipation to improve. They are another super food, which contains the 8 essential amino acids. Due to its exceptional fatty acid profile, these seeds may lower our cholesterol. When ground down, these seeds are rich in fibre too! But are soft for the digestion.

Chlorella

Seaweed which is high in vitamins and minerals and also contains lot’s of chlorophyll which alkalises the body and lowers the bodily ph. Chlorella has the benefit of removing heavy metals from the body and so assists in detox programs or just for general well being.  Another major benefit of chlorella is that it contains the 8 essential amino acids, which form a complete protein chain.

Goji berries

Goji berries are a one of a kind fruit, for starters they contain the 8 essential amino acids, They are rich in anti oxidants and carotenoids which prevent poor eyesight! zeaxanthin and lutein. A diet with increased levels of zeaxanthin and lutein has been helpful in decreasing the risk of developing age related macular degeneration, the leading cause of blindness and loss of vision in people above the age of 65!

Gojis boost the immune system and may promote longevity! One caution with these berries is, that Gojis are a nightshade fruit, like Tomatoes, potatoes, aubergine and Peppers. The nightshades contain alkaloids, which for some people may inflame the body and most commonly the joints.  Usually this is to excess, but if you have any existing arthritic conditions, it may be worth testing out a few weeks away from the nightshades to test if this is your culprit.

Lucuma

Lucuma is a fruit which may be used as a natural sweetener, It contains Beta carotene also known as vegetarian Vitamin A Lucuma is rich in Iron and can help to prevent anemia. It also contains Vitamin b3 (Niacin), which assists in digestion and muscle development and the regulation of stress and sex hormones. Lucuma is also an anti-inflammatory and so may assist in wound healing as well.

Hemp seeds

Hemp is another complete protein food containing the 8 essential amino acids. Hemp is anti-inflammatory and may be beneficial for people with digestive inflammations such as crohns disease, colitis, Ibs, Ulcers.

Hemp is rich in Omega 9 which has been studied as helpful for people suffering from eczema, psoriasis, dermatitis and other skin conditions.

Hemp seed combined with any other food really bolsters your plant protein

And helps you reach your maximum amount of grams per day.

Maca

Also an adaptogen which energises and calms down the nervous system at the same time. Maca works also with the endocrine system as it contains Zinc, which helps to improve immunity and keep the hormones regulated in both male and females. Maca is rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, and phosphorous and amino acids.

This is the superfood of choice when working on the mind and clarity along with Ashwagandga.

Moringa

Is know to be highly anti viral, which is good news for people residing in the Uk as most of our illnesses tend to be viral more than bacterial, rendering anti-biotics possibly useless and yet are still being prescribed frequently for viral conditions. Moringa helps to boost the immune system and balances the blood sugar. Moringa has ample amount of protein and also contains Vitamin C and Calcium, Beta-carotene, Potassium and more!

Moringa may also lower cholesterol and acts as an anti-inflammatory.

(From www.Mercola.com)

Moringa leaves are loaded with vitamins, minerals, essential amino acids, and more. One hundred grams of dry moringa leaf contains

·       9 times the protein of yogurt

·       10 times the vitamin A of Carrots

·       15 times the potassium of bananas

·       17 times the calcium of milk

·       12 times the vitamin C of oranges

·       25 times the iron of spinach

Spirulina

Another seaweed, which is also alkalizing and high in vitamins and minerals and also boasts the 8 essential amino acids. Spirulina is milder for the digestion and so can make a wonderful beginners additive to begin cleansing the body. Seaweeds also contain vitamin B12, however studies have found that this version of B12 is analogue and the body cannot absorb this and may result in a false reading via the doctors

Wheat grass and Barley grass

Even though Wheat and Barely grains are high in gluten the resulting grass is actually known as a gluten free product! (Please check your label)

Studies have shown that Wheat grass is a waste of time, as the nutrition doesn’t penetrate the cells. This isn’t the case however with freeze-dried grasses as they were dried after the grass had been juiced, keeping all of the nutrition and most all the enzymes! They both contain an incredible amount of trace nutrient and may assist a detox program or just help with general wellbeing. They are high antioxidants and contain chlorophyll, which is plant oxygen, and so can alkalise the body and free us from a high Ph., which keeps the body stressed, and producing free radicals.