"We're going veggie"

“We’re going veggie”  Were the words uttered from the boyfriends lips last week.  He watched this speech via a friends link on good old Facebook and instantly decided this is the way forward and we are to no longer eat meat.

I’m ok with that.  Been following the Meat Free Mondays ideal for a while now and to be honest I rarely have the time, money or energy to cook a good cut of meat most days.  If and when I do eat any meaty products, they are low grade processed versions of what might once have been a perfectly healthy animal (ie bacon sarnies, toasted ham and cheese, chicken fried rice ??)  Meat is often my go to convenience food and as such I’ve always seen it as a bit naughty/no good anyway.  As I say though, this is due to the rubbish processed versions of the red (and white) stuff I’ve been eating – let me make it clear I’m not slating a good honest farmer, butcher, chef or steak!

Anyway, back to the veggies – as I established the “rules” of this new found vegetarianism and how he wants us to embark on this eating plan I’ve discovered - to my relief - we are not talking about buying vegetarian shoes, we are not cutting out fish and we will still eat eggs, cheese, milk and all dairy products.  (He loves an omelette and a milkshake, I love fish and seafood so that’s agreed).  We will then be following a pescatarian diet:

PESCATARIAN =

“A vegetarian who also eats fish or other seafood. From the latin word for fish: piscis. Also known as a fishetarian”  EG “I'm going pescatarian, since I really like lobster and it's so hard to find protein in vegetables”. (Urbandictionary.com)

“Pescetarianism /ˌpɛskəˈtɛriənɪzm/ (also spelled pescatarianism)[1] is the practice of following a diet that includes fish or other seafood, but not the flesh of other animals. Most pescatarians maintain a lacto-ovo vegetarian diet with the addition of fish and shellfish”. (Wikipedia.org)

“A person who does not eat meat but does eat fish: no red meat my family are pescatarians” (Oxford dictionary)

“Someone who eats fish but not meat” (Cambridge dictionary)

So for my part, I am happy doing this and looking at things from a health and nutrition point of view I can see the benefits and compensate for any pitfalls.

Benefits of a pescatarian diet include:

Health Benefits: 

• Reducing the risk of heart disease, stroke, osteoporosis, obesity, diabetes, arthritis, high blood pressure and some types of cancer (esp bowel and colon).

Benefits to the environment:

(stats from www.vrg.org – the vegetarian resource group 

• 1lb of beef requires 2,500 mgalons of water to produce – so water saving
• Deforestation (in the US) is a major side effect of creating land to house livestock – so saving trees and forests
• The animals raised for slaughter in the US create 130 times the excrement of the entire human population (annually) – so saving on clean up
• Grains fed to livestock in the US could instead feed 60million humans dying of starvation – so benefiting nourishment and hunger

Animal Cruelty:

• “If slaughterhouses had glass walls, everyone would be a vegetarian” – the famous quote from Paul McCartney says it all really, along with the watching of Earthlings and Vegucated (links below)

Disadvantages of a pescatarian diet include:

• Alternative research shows that eating too much fish can increase your risk of exposure to pollutants and mercury.  Fatty fish such as salmon and mackerel, plus some white fish contain low level pollutants that could actually increase your risk of cancer, diabetes and thyroid diseases
• Sardines and herring for example also have low mercury levels, yellowfin tuna for example has high mercury levels, therefore should be limited in our diets
• Iron consumption – heam iron (more easily digestible and used in the body) comes from meat, whereas plant based diets, while sourcing iron from dark green leafy veg, sources iron that is less easily absorbed, processed and used in the body – sometimes leading to iron deficiency disorders such as anaemia
• Lack of protein – this doesn’t seem so much of an issue anymore as following a vegetarian or pescatarian diet still allows access to beans, pulses, vegetables and fish that can carry protein we require.  Also on our western diet (especially in the UK) we tend to eat more than enough protein without even realising it – its not something our diets are lacking.

In recent internet searching, Ive also found out mortality rates are 34% lower in pescatarians than those on a diet including meat, plus fish can raise HDL levels! So overall it seems the health benefits at least, outweigh the disadvantages or pitfalls of this eating plan.  The pescatarian diet to me, seems similar to a Mediterranean one – and that is promoted as one of the healthiest diets to follow.  It’s also similar to a Nordic or Japanese diet – who knew these had something in common!

I did worry slightly about getting enough iron and vitamins/minerals in our diet that would be missing by cutting out meat, but realised these alternative sources:

• Iron can be found also in eggs / pulses / dried fruit / dark green and leafy veg / wholemeal breads / seafood and fortified dairy and cereals 
• B12 can be gained from eating milk / cheese and dairy products / soya / marmite! 
• Omega 3 comes from the fish – oily fish, plus flaxseed (linseed) / tofu (soya) / walnuts and other nuts and seeds  
• Zinc can also be found in fish and seafood….plus there are many sea vegetables we can buy easily at the supermarket these days too providing zinc, iron, iodine etc

Maybe following this diet can be the start of the transition to vegetarianism, and then perhaps going vegan?  Who knows, but I am looking forward to feeling healthier, losing a little weight, cutting down (out) on the processed foods and salt, and hopefully while achieving this, we will also be doing something good for the planet and our resources…..? 

BUT

You see, after watching the speech he has been urging me to watch Earthings (you can view here: http://earthlings.com/?page_id=32). A while back I watched Vegucated (you can watch this  here: https://www.youtube.com/watch?v=19qSsUI79Ro) These films make me feel guilty for eating any meats and meat based products.  Therefore this change in diet plus watching where our foods are coming from I think are 2 great steps in the right direction to me feeling good about myself – I get a feeling that I’m doing the right thing and should therefore somehow be congratulated for this - I don’t think this is the right attitude?

Now here’s the other thing – I can’t figure out whether we really are helping the planet or not.  I feel awful thinking of the horrible ways in which animals are mistreated and slaughtered for our dinners, so not eating meat rids me of that guilt, however what about the breeders and butchers and farmers and jobs and livelihoods that would be lost if we all stopped eating meat?  How am I really helping the planet – are pigs and cows and chickens a dwindling species?  And what about the fish – are they a sustainable food source these days?  Is overfishing detrimental to our oceans? These are the questions I’m asking and the details I really want to learn about.  Regards the fishing/fish I have come across a few good websites that I thought I’d share:

Greenpeace: http://www.greenpeace.org.uk/oceans/what-we-are-doing/sustainable-seafood/sustainable-seafood-frequently-asked-questions

Marine Conservation Society: http://www.fishonline.org/fishfinder?min=1&max=2&fish=&eat=1

Sustainable Food Trust: http://sustainablefoodtrust.org/articles/ending-overfishing/?gclid=Cj0KEQjw8-GtBRCMl7m54PzgjNQBEiQAIZckvx0NePS-PxywEE009dhKdz2U0fGtyZr_k5e8rg2IffsaArmM8P8HAQ

 
Other than this as I have so many questions, I’m inviting any feedback,  

and recommendations  of articles, books, websites, studies, documentary and scientific evidence in relation to this please.  I want to figure out the REAL benefits of a meat free diet – benefits to the planet and to others, not just to my health and so I’m not just doing this to rid me of my guilt of eating fluffy cute things.  I don’t want to trawl the internet finding inappropriate or not sufficiently researched articles, or misinformation – I want to see evidence of the good not eating meat can produce – I will be grateful for your help in finding this information.

You can post to our facebook page, twitter, or comment here

I would also welcome any further suggestions  from people who have recently turned vegetarian/pescatarian on how they still balance their vitamin and mineral intake without supplements.  PLUS any good, healthy, vegetarian TASTY recipes I can make in a flash that the boyfriend will actually eat.  Currently his version of vegetarianism/pescatarianism follows the “eat exactly the same only vegetarian versions” diet– ie he bought the entire range of Quorn products and some cheese pizzas!  I don’t think this is helping much health wise.  I want to make some nutritious meals – breakfast, lunch and dinner.  Also considering he doesn’t much like cheese (apart from edam) or vegetables (apart from peppers and tomatoes) and flatly refuses to eat fruit (unless its perhaps blueberries or something just as sweet mixed with ice cream and sugar!) I need some ideas on how to get around that too!

Again please share via facebook, twitter, or comment here.

So this week after sharing what I’ve learned so far, it’s basically over to you guys – Do get in touch with any RECIPES and information/recommendations.  In return I will keep you updated on how this pans out…  It could be hilarious, it could be very tedious or it might indeed not last too long.  It would be great to hear from anyone else who has recently taken the leap so you can let me know how you’re getting on too – benefits you are feeling, things you miss, what’s difficult, what’s easy etc….? Whatever happens, of course my plan is to stick to it longer than the boyfriend - I will not cave first, and realistically I am hoping we really will come out the other side eating a lot healthier, learning some new recipes, cooking together, growing our own veggies, learning more about the planet and our resources, more about animals and farming techniques and we won’t go back to meat again.

Please feel free to share your stories, info, tips and recommendations via facebook/twitter/blogger/google+

You can also send me recipes and pics of tasty veggies dishes on Instagram/pinterest

And as always, you can email info@nitakothari.com

Thanks all,

 www.nitakothari.com

**Please remember this is nutritional advice ONLY (as is all other information and advice contained in this blog and the websites and social media related to it) – none of the info or advice is intended to override any recommendation from your GP or health professional**

5 Tips for Staying Healthy on a Budget

I’m BROKE, skint, poor, totally cleaned out, penniless, ruined, far too overdrawn, in debt, in the red, owe a lot, rent is overdue….. you get the picture!

This month has been a crazy one, summer months always are – there are friends and families birthdays, house moves, pregnancies, relationships, anniversaries etc to celebrate, then the sun comes out and there are bbq’s, garden parties, beaches, parks, walks, mini breaks, picnics and the rest…then of course you need to add in the summer festivals, gigs and shows, the school summer holidays and perhaps a holiday/break for us too…… I LOVE IT, but sadly it all adds up and right now the credit card is aching under the strain, the overdraft is bursting at the seams and something has to give!

So I’ve reigned in the socialising, the parties and the gigs.  There won’t be a holiday this year, but if we do things right we may be able to get a weekend away, still take walks and picnic on the beach, and of course see friends and family (they can feed us right?)….

BUT often the first thing that slips when I’m broke is my diet.   Especially in the summer time I love to eat fresh fruits and salads and veggies, but buying the good stuff is expensive.  Plus, as the sun is out so (usually) are the legs and arms - more flesh, so I want to keep in tip top shape, showing off toned and possibly tanned arms and legs, rather than the pasty winter blubber that’s previously been hiding under coats and cardis….  So this year I’ve come up with some ideas to help myself keep fit, healthy and happy on a budget – here are my top 5 tips:  There are lots of other things you could do, but I'm trying these to start with.  If you’re in the same boat as me this time of year maybe these ideas will give you some inspiration too.

no nonsense nita's top 5 ideas for staying healthy on a budget

1. CARBOHYDRATES

Don’t curb the carbs.  I know it’s been a “thing” in the world of dieting and weight loss, but that’s not exactly what we’re aiming for here.  We are aiming for eating well and healthy on a budget.  Yes – protein and fiber are great filler uppers too, but tend to be more expensive than most starchy carbohydrates, so while on a budget I suggest choosing the GOOD carbs and incorporating them into your meals to keep fuller for longer and to bulk up a lot of dishes.

For example, adding brown rice to soups and stews (maybe not so much stews in the summer, but a good healthy filling soup for dinner is like a little evening hug!), or adding whole wheat noodles to a stir fry (bulks it up, gives you more dish, more portions, keeps you fuller for longer), or perhaps eating cold rice or pasta salads - simple, cheap, filling and healthy when made yourself.

2. LEFTOVERS

Learn to embrace your leftovers.  Firstly, leave some.  So when you cook a big meal, you don’t have to eat it all.  Stop when you start to feel full, not when the food is finished!  Then store the leftovers to use for another meal the next day.  You can do this when eating out too – take away a doggy bag so you have some great ingredients to reuse, or the rest of your meal to reheat later on.  At home, my  best example for leftovers is a Sunday roast:  You can  make a chicken soup from the roast chicken carcass (there is a great chicken soup recipe in my previous blog: http://nononsensenita.blogspot.co.uk/2015/07/no-nonsense-chicken-soup.html have a bubble and squeak brunch the day after using left over roast potatoes and veggies, and for anything else left – blend it.  You know the flavours work well together, well add a bit of stock and blend the leftovers to a soup (adding rice/barley etc for a thick and filling broth)

3. SHOP SMART

a) Make a meal plan and stick to it  – whether that’s for the next few days or (as I try to do) for the week ahead.  This way you will get yourself a shopping list together with only the ingredients required for those meals – sticking to it means you won’t overspend on items that you may not need or that don’t go with anything else you have.   

**Check the cupboards when making the list.  This way you avoid buying any more of an item you already had in, and it will give you inspiration and ideas for your weekly meals based on what you do already have.  

 **Build your meals and therefore your list around items already in the freezer or in the cupboard or left over

b) Don’t do the food shopping when you’re hungry!  It should go without saying, but eat first, otherwise you will be tempted to buy snack foods, junk foods, and ultimately more expensive bits and pieces

c) Don’t buy junk food – it’s easier said than done, but for one convenience foods are more expensive and for two most of the time, they are not too good for you – both the exact opposite of what we are aiming for here – we are looking for healthy foods on a budget.  Keep the junk food out the trolley, therefore out the house, and out our mouths and bellies!

d) Use CASH only. 

This way you can budget and spend only what you have.  If you go over at the checkout, then you need to put something back.  You can budget for the week (as we are doing for everything at the moment) but especially for the food shop.  If you have your list you will have an idea of how much the meal ingredients will cost, therefore that’s how much cash you should take with you.  You may do more than one shop a week, that’s fine, but when the cash runs out don’t take anymore until the next week.  Its harsh but will teach you a good lesson as you see where the spending really happens.

e) Finally on the shopping tip – go at the end of the day when the supermarket is closing, or when the offers are on/the foods are discounted.   I find I can get the fresh or cooked foods especially from deli counters for a discount at this time, so can either buy more or buy better quality for the same price. OR this way I sometimes have some money left over to go towards other things…..like the socialising, the holiday savings etc

4. DITCH THE GYM

No, not the usual advice from a health/fitness/nutrition blog, but when we are thinking about being healthy on a budget – budget being the optimum word here – the gym membership is often eating away a big chunk of money each month.  You need to figure out how many times a month you visit your gym compared to the amount you pay for the privilege then decide if it’s really worth it.  If you love using the gym, shop around. There are so many pay-as-you-go, or non-contract gyms out there these days.  You may not have to give it up entirely, but you could save a lot of money moving, changing your contract, or taking classes instead.  Also you could earn yourself a good few freebie sessions by asking for a taster on any new gyms you visit.  Try before you sign up – ask if you and a friend can come in and get yourself a couple of free passes.  This time of year most people are in their routines and not giving up or moving around gym wise (not like new year when there are offers galore), so it’s a good time to try your luck and wangle the free passes. 

Alternatively, giving it up completely and working out at home or outdoors in the summer months will save you even more money while still keeping you fit and healthy.  Check out free podcasts from the NHS for example to get running outdoors http://www.nhs.uk/Livewell/c25k/Pages/running-podcast.aspx or in the living room use the laptop to tune into YouTube fitness videos.  They are all there – you don’t need a PT or class, you can learn almost anything off YouTube these days!  Another alternative is to dig out the workout DVD’s that are gathering dust at the back of the cupboard, or get into the local library and hire some.

  

 

You will be amazed at what you find and as long as you schedule in some time for indoor or outdoor exercise in the same as you would have done for gym time, or spin class etc then you’ll be fine.

5. WALK

Walking is our no.1 form of exercise.  As a fully qualified Walking for Health walk leader I’m always banging on about the benefits of walking.  Get out and walk everywhere you can. You can search and find local walking schemes and groups here: http://www.walkingforhealth.org.uk/walkfinder

 

If you usually bus your commute get off a stop earlier (same goes for the tube) and get on a stop later.  If you find this means you’re only taking public transport a couple stops, then walk the full distance.  Maybe just do this on the way home when you don’t have to rush – I know I don’t like walking to work and arriving out of breath or hot and bothered, but on the way back its fine – a wind down at the end of the day before a quick shower and healthy dinner.  It’s basically a good budget idea to incorporate movement wherever you can – not taking the car saves on petrol, getting off a stop earlier may mean you’re still in a cheaper zone so reduces your travel card cost.

So there you go – our top 5 tips – the ones I will be sticking to for the next couple of months for sure…. Good luck with sticking to whichever ones you choose or if you have other tips of your own let us know.

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As usual if you have any queries you can also contact is at info@nitakothari.com, for consultation or workshops etc contact bookings@nitakothari.com and for anything else www.nitakothari.com

**Please remember this is nutritional advice ONLY (as is all other information and advice contained in this blog and the websites and social media related to it) – none of the info or advice is intended to override any recommendation from your GP or health professional**