"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**

Frittata vs Tortilla - Its all about the EGGS

Question:

Do you know the difference between a FRITTATA and a TORTILLA? 

Answer:

No – I didn’t – well I wasn’t 100% sure until now

The basic and vital difference is in the eggs and how they are finished in the dish.  In both, the eggs start by covering the other ingredients in the frying pan, on the cooker/hob.  To make tortilla, the whole thing is flipped and browned to finish in the same pan (its traditionally then left to cool before being sliced and served), whereas the frittata is finished by placing the pan with all its contents including the eggs into the oven to cook through and the for the top to crisp up.  The frittata can then be served hot (or sometimes cold).

Using the same ingredients you do therefore get a different finish and different taste, however the nutritional benefits of one over the other are negligible.  What you serve the frittata or the tortilla with is what may make the difference, as well as of course the ingredients you thrown in, in the first place.  Either way though, this is a great lunchtime filler upper. It’s very quick and easy to prepare and cook and great for using up any leftovers.

In my frittata: 

INGREDIENTS:

• 4 x small new potatoes (these were already cooked as left from last nights dinner)
• 3 x large eggs (you may want to use more if using more than 4 potatoes or if you have lots of other extra ingredients to cook up)
• A handful of cherry tomatoes (I’d say there were approx. 6-7 of them, sliced in half only)
• ½ an orange pepper (diced into chunks)
• A large handful of fresh baby spinach (basically it was the remainder of the bag – probably 120g)
• ¼ mozzarella ball (that’s about 2-3 medium slices cut into chunks and melted in with the eggs)
• Cheddar cheese (a small handful once grated)
• Pinch – salt, pepper, dried mixed herbs
• 1 x tbsp. oil / butter to frying pan to start

CALORIES AND NUTRIENTS:

Total calories for the frittata using ingredients as above = 600

This of course may change if you use more potatoes, more eggs, or of course more leftovers and other ingredients – REMEMBER – this serves 2 though so you will only be eating half those calories each.  Calories per serving = 300

Carbohydrate = 25g

Protein = 30-35g

Fat = 40g

Fibre = 8g

VITAMINS AND MINERALS:

Beta Carotene, or vitamin A is predominant in this dish as can be found in the cherry toms, pepper, spinach and eggs.  This is great for bone health, teeth, skin and for eye health.  Vitamin C comes a close 2^nd on the list of good stuff in this dish.  Potatoes, spinach and again the pepper all have a high vitamin C content. Other vitamins come from the spinach in the way of D, B6 and B12.  From the eggs – vit D, E, B12 and folate.

The frittata is also packed with minerals, including:

Potatoes = potassium

Cheese = calcium

Spinach = magnesium (and of course iron – remember Popeye)

This is not the exhaustive list – you can also find iodine (great for thyroid function), selenium (an antioxidant), phosphorus (bone health) and zinc (fighting infections) in this combo!

Also as we are going on to talk about eggs in more details – here are the vitamins and minerals found in eggs alone – (as per www.egginfo.co.uk)

Vitamins and minerals explained (by www.egginfo.co.uk)

Nutrient	Function
Vitamin A	Vitamin A contributes to the maintenance of normal skin and the normal function of the immune system. It also contributes to normal vision.
Vitamin D	Vitamin D contributes to the maintenance of normal bones and teeth, the absorption and use of calcium and phosphorus in the body, to normal muscle function, and to the maintenance of normal immune system function.
Vitamin B12	Vitamin B12 contributes to the formation of red blood cells and normal energy metabolism. It also contributes to the normal function of the immune and nervous systems.
Vitamin B2 (riboflavin)	Riboflavin contributes to normal energy metabolism and to normal red blood cell development, vision, and nervous system function.
Folate	Folate contributes to the division of cells and therefore to tissue growth during pregnancy. It also contributes to normal blood formation and normal functioning of the immune system.
Biotin	Biotin contributes to normal energy metabolism and to the maintenance of normal skin, hair, and nervous system function.
Pantothenic acid	Pantothenic acid contributes to normal energy metabolism, mental performance, and to making vitamin D and some hormones.
Choline	Choline contributes to normal fat metabolism and liver function.
Phosphorus	Phosphorus contributes to the maintenance of normal bones and teeth. It also contributes to the normal function of cell membranes and to normal energy metabolism.
Iodine	Iodine contributes to the production of thyroid hormones, the normal functioning of the thyroid gland, and to normal energy metabolism. It also contributes to the maintenance of normal skin and nervous system function.
Selenium	Selenium contributes to the protection of cells against oxidative damage. It also contributes to normal immune system and thyroid gland function, and to the maintenance of normal hair and nails.

So now you have the nutritional low down I want to talk more about EGGS.  As this dish (frittata, tortilla, quiche, flan or simply the great British omelette) are all common egg based dishes – 1) Are they good for you? 2) How many eggs should we really be eating? 3) What’s the deal with eggs and cholesterol? 4) And the deal with eggs and fat?

In a nutshell (or egg shell?) until now the traditional view has been that eggs (and mostly their yolks) contain cholesterol and saturated fats.  These are 2 things we do not want too much of in our diet or in our bodies.  The reason being, can be found along with a great description of LDL and HDL cholesterol here: http://www.egginfo.co.uk/eggs-and-health/eggs-and-cholesterol/what-is-cholesterol

It’s therefore been recommended for years that within a healthy diet we limit our egg intake to approx. 3-4 eggs per week.  This way we do not take on too much cholesterol or saturated fat to clog our blood transport systems and we therefore do no damage or encourage any risk to our heart.  Eggs were seen really as a “treat” or too many were noted as bad for you.

You may be surprised then to learn that this year – 2015 – that advice has changed.  The traditional advice to limit your egg consumption has been lifted by the department of health in the UK.  This is due to recent studies showing that:

http://www.egginfo.co.uk/health-professionals/cholesterol/cholesterol-in-eggs

http://www.nhs.uk/Livewell/Goodfood/Pages/eggs-nutrition.aspx

https://www.bhf.org.uk/news-from-the-bhf/news-archive/2015/may/eggs-and-cholesterol

• Early research found dietary cholesterol (found in egg yolks) contributed to raised blood cholesterol. 

• Current research has discovered for most healthy people, this is a very slight effect

• Saturated fatty acids are much more harmful and add greatly to LDL cholesterol

• Eggs are actually low in sat fats, so not in this category

• Studies since the 1900s and into the 2000s (inc http://www.ncbi.nlm.nih.gov/pubmed/11111098 , http://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2006.00543.x/abstract , http://www.ingentaconnect.com/content/bsc/nbu/2009/00000034/00000001/art00008) found no independent relationship between dietary cholesterol and egg consumption

• In fact they showed the effects of cholesterol rich food on blood cholesterol were clinically insignificant

• The more recent studies have looked at the effects of cholesterol and saturated fat SEPARATELY, as opposed to earlier studies that drew conclusions using foods both high in cholesterol and sat fats

• As we now know, it’s the saturated fats (and these days trans fats etc too!) that have bad links, bad effects and contribute badly to our risk of heart disease.  BUT – that’s another can of worms altogether to be opened another day

While we are looking at eggs now in a favorable light, let me add that they really are a fantastic protein source as they contain all 9 essential amino acids – these are the basic building blocks for proteins.  Also with all this bad talk of cholesterol lets remember cholesterol is essential for the production of sex hormones, cortisol, vitamin D and actually great for the skin!

NOW – as long as you’re not too bored of the science – to conclude the egg limits have been lifted and as long as you are sticking to a reasonably healthy diet you can eat eggs every day.  The questions now are more concerned with how we store our eggs to ensure they are safe so;

STORAGE 1,2 3:

1)   Check the best before date – this should be printed on all shop bought eggs as a legal requirement

2)   Store at a constant temperature of below 20°C – ie best in the fridge, taking them out approx. 30mins before cooking

3)   Remember egg shells are porous, so store away from meat and strong smelling foods

There is so much more we could go into – amino acids, eggs as protein, how to cook your eggs the healthiest way, more egg recipes….. but we’ve gone far enough for today so with that I think we shall end this eggcelent blog!

**If you are of ill health, a pregnant woman or a child, please be advised egg consumption guidelines may differ**

**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 anything your GP or health professional tells you**

For more info please email me here or at info@nitakothari.com

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