Sure, they’re not cookies, and whatever you get a hankering for, be it crisps or chocolate, while you work or play Foxy Bingo can be difficult to cope with if you know that eating them is going to wreck your diet. So it’s crucial to find alternatives that taste just as good, but do your body no harm whatsoever.

A lot of bodybuilders actually discard the three-meals-a-day approach to eating and in fact eat smaller meals throughout the day, in order to give themselves a constant level of energy and less downswing in between meals. This is applicable to dieting, if you want it to be.

Given that your meals are generally not going to be as heavy or as large (although some really do eat huge bowls of salad!), it’s important to balance everything out lest you end up malnourished, which is just as easy to do on a diet as it is off of one.

So finding little bits of carbs and protein is as important as getting enough vitamins; pitta bread is great, especially wholemeal, and the variety of healthy dips you can eat it with (humous, tsatsiki, and so on) means that you can have a little chips-and-dip moment without breaking out the tortilla chips and salsa!

So test out your snack ideas, because you never know – you might soon find yourself eating bananas and grapes instead of popcorn and ice cream when you’re sat in front of the TV this weekend. Don’t attack your snacks – subvert the concept and come out on top.

Healing Diets

Modern living has led to an abundance of pollutants, and we are all exposed to them (in the air we breathe, in food, water and the various products we use. Various diets have been deemed to be effective for certain illnesses and here are some examples:

Sounds pretty straightforward right? You’d be amazed to see how many people drink excessively when they’re diabetic or consume lots of sugar and dairy, and wonder why their eczema is so bad.

Recommended Foods

Plenty of water, fresh organic foods, vegetable juices, leafy green vegetables, nuts, seeds and good fats should be consumed. Ayurveda recommends foods that contain “life force” and take their energy directly from the sun. Meat is not a good choice for this reason (the nutrients get lost on the way). The balance of acid/alkaline in the body needs to lean towards the alkaline and a detox can help facilitate this. Avoiding all drugs and over-the-counter medicines can help reduce the likelihood for side effects – try substituting natural remedies, but work with a medical professional who is knowledgeable of alternative therapies such as acupuncture and massage.

What Works for Me

Prior to getting my lupus in remission I had stopped eating dairy and refined sugar for around a year. I also rarely consumed processed foods, and favoured whole grains, fresh and dried fruits, raw nuts and developed a real obsession with herbal teas. Herbs such as thyme and rosemary are great antibacterial agents but be sure to add to food at the end of cooking as high temperatures will kill their effectiveness.

I made a big effort to reduce my exposure to toxins and stopped using chemicals around the home, I already only use natural cosmetics. Spray perfumes and hair products are one of the big offenders in this area so be conscious of what you expose your skin to on a daily basis.

I am a firm believer that diet can promote healing and you do have to be committed to see the benefits. I’ve personally seen that people with poor eating habits tend to suffer from bad health more often than those who are healthy. I would also advise that reducing stress helps a lot in the case of a chronic illness, so something like yoga can help bring a little peace of mind.

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Vegan and Vegetarian Bodybuilders

 
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Feeling a bit unsure I venture “Erm what is it?” My Dad triumphantly tells me it’s a Chinese dragon fruit and I cannot help but look it up on Wikipedia and wow he’s not pulling my leg it is an actual fruit.

The Legend of the Dragon Fruit or Pitaya

Well everyday is a school day- dragon fruit (or pitaya) are native to Central and South America. Resembling an enormous Venus flytrap plant head it is no real surprise that it grows on a cactus. Though this fruit doesn’t look very appetizing I am rather keen to try it. The legend surrounding the fruit could be credited to creative Asian marketers. Let’s not let that spoil the fun, legend has it that the fruit was created thousands of years ago by fire breathing dragons. When the dragon would breathe fire in battle the fruit would be the last thing to come out. Once the dragon is slain the fruit is collected and presented to the Emperor an indication of victory and treasure to boot.

Nutritional Benefits of Dragon Fruit

The flesh of the fruit can be white, red, or pink depending on the variety and is high in antioxidants and low in calories. According to the wikipedia article the red fleshed varieties are particularly a good source of Vitamin C, and yellow fleshed ones are rich in calcium and phosphorus. Perhaps I should be including the dragon fruit in my Top Ten Vegan Super Foods. The seeds are rich in polyunsaturated fatty acids. Diabetics in Taiwan use dragon fruit as a substitute for rice (some claim the fruit is useful in lowering blood glucose levels in type 2 diabetes).

How to Eat Dragon Fruit

A quick look on Google reveals an array of recipes for jams, salsas, mooncakes and even wine. But when you try something so exotic for the first time it has to be in its raw state. I’m a purist! Apparently dragon fruit is best served chilled, so it may be an idea to chop it up and refrigerate it for an hour. However I don’t have to patience to do this and it is rather cold today anyway in cloudy England.

Cutting through the flesh is a little like cutting through a kiwi or melon. The inside is a huge contrast to the outside. I expected the flesh to be red with the pinkish outward appearance but it was white.  The seeds inside look like the ones found inside a kiwi fruit and I really wish I had a greenhouse as I would definitely attempt to grow these.  The easiest way to eat it is to chop it in half and then scooped out the flesh with a spoon. The flesh tastes a bit like melon though less sweet and I would only eat it as part of a tropical fruit salad as it is healthy, but it is not something I would ever crave to taste. It is a slight let down after its spectacular appearance and even more interesting legend!

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Studies on Green Exercise

The University of Essex have conducted an interesting six year programme of research investigating the benefits of engaging in physical activities whilst simultaneously being exposed to nature. Their analysis of over a thousand people drawn from ten existing UK studies showed that activity in the presence of nature (green exercise) led to mental and physical health benefits.

Forget the Gym and Go Outdoors

I have reservations about the study because it pooled research from one research institution and did not include control groups. Yet it reminds us that exercise outside is a brilliant way of getting fit and has potential benefits such as better mood- not to mention the saving of gym fees. For those who are horrified at the thought of donning shorts and running around the public park there are plenty of options for a variety of fitness levels. Here are some ideas:

Walking

Walking is beneficial for your heart and lungs, improving cardiovascular fitness and as a weight-bearing activity it can help improve bone density. Walking is an excellent choice for people who can’t do high impact exercise as it won’t strain your joints. A pedometer is a great way to measure your walking steps and it is recommended to walk around 10,000 steps a day.

Walking can easily be fitted into your daily routine is free, saves on fuel or bus fares and is the ideal choice for the planet as an eco friendly method of transport. Interestingly it doesn’t really matter how fast you walk, it’s more the distance covered that makes a difference. Regular walking increases muscle tone, boosts metabolism, raises energy levels and improves sleep. It can even ease stress! Specific health benefits of walking include reducing the risk of coronary heart disease, diabetes, stroke, high blood pressure, osteoporosis and arthritis.

Gardening

I must admit this isn’t one that immediately springs into my mind- especially in the winter. However when I think about it many of the fit older people I know are keen gardeners. Research shows that gardening for just thirty minutes daily can help to strengthen joints, increase flexibility, decrease blood pressure and lower cholesterol levels. Gardening offers the potential for increasing fitness and if you are growing vegetables it offered added green benefits of access to fresh organic food. So get weeding, pruning, mowing the lawn and enjoy seeing the fruit of your efforts while getting fitter.

Cycling

Take a leaf out of celebrities such as Evangeline Lilly and bike short journeys instead of using your car. Cycling is the third most popular recreational activity in the UK. We are lucky in the UK as many places have good cycle lanes and around three million people ride a bicycle each month. Cycling saves money by avoiding the bus or car and gets you fit- and cuts down on carbon emissions. As a low-impact exercise, cycling is gentle on the joints and still helps you get into shape. Remember to wear a helmet, keep tyres pumped up, use lights and wear reflective clothing if cycling in the dark.

Roller Skating

© Photograph credit: Carolynn

Research suggests that roller skating or roller blading can benefit cardiovascular health and burns calories. Many skating enthusiasts have toned and fit bodies and combining a variety of techniques can work the major muscle groups. Skating is a fun activity that can also act as a method of transport for short journeys. A skateboard can also be a good alternative though my head immediately conjures up images of loutish behaviour when I imagine skateboarders (forgive me!)

Horse Riding

Many think that riding horses is just for the rich but a little research shows that it can be quite affordable depending on where you live. Horse riding burns fat, tones muscles and provides an excellent cardiovascular workout.

Other fun exercises that can be undertaken outdoors include trampolining, using pogo-sticks (strictly in the garden I think), playing with frisbees, boating, sledging, climbing and kiting- which actually requires a strong core and arms. So join me in breaking away from the computer and getting some fresh air. Relish the beauty of nature and get fit by using these methods of green-friendly exercise.

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The Ethics of Veganism

Most people would define a vegan who does not consume animal products, i.e meat, dairy, eggs and honey. I do consume honey for two reasons, the first is that it is nowhere near as destructive as the dairy industry, the second is that bees are dying out and it is businesses who sell honey who are putting a lot of time, money and effort into saving our honey bees.  Anyway I digress perhaps I should label myself as a veg*n instead? I don’t think it matters, if you don’t eat meat or dairy it is far easier to say you’re vegan then give some poor unsuspecting person the lowdown on your ethical choices in diet. Perhaps I should be more righteous and spend time convincing people to try it. I prefer explaining my diet to people who are curious and this has made fascinating conversations spanning religion, evolution and general health. No one has become vegan via these informal debates but people leave with more knowledge about the impact of their food choices. That’s all I can do the rest is their choice. If I choose to spend my time preaching anything it will be the science of Krishna consciousness as it would address all the problems of human society but I am not qualified to do either so I’ll leave the crusades to people suited for it.

Mass factory farming and animal cruelty appear to go hand in hand, and you can see for yourself on Peta’s web site if you have the stomach for it.  Meat eaters argue that I am just a drop in the ocean and will not even be missed by the dairy industry. I think it is sad that people think they can’t make a difference. Personally I feel relieved that my decision makes a small but positive effect in reducing animal suffering and environmental damage.  I love that everything I eat is pure and didn’t cause animals to suffer and die.  I also like to support cow protection causes such as ISCOWP

How I Feel on a Vegan Diet

My reasons for veganism were purely ethical and I paid close attention to my health during this time. I am pleased to say that I have been thriving on this diet. Unlike the average person I did a lot of research about the diet, spoke to long term vegans and also based some of my food choices on my Ayurvedic dosha (vata for anyone interested). This worked well and I did not miss any of the foods I used to eat. I rarely eat vegan versions of food such as soya cheese etc, though I have developed a love for nutritional yeast. I started taking a daily spoonful of hemp protein powder in juice and also increased my fitness. I can now do twenty push ups in one go – this is a big deal for me as I have incredibly weedy arms.

Anyway after going vegan and also stopping consumption of intoxicants (caffeine, alcohol, garlic onions etc) I felt an incredible sense of peace. In the past I have been prone to emotional outbursts, irritability and impatience. I have noticed that I am far more balanced, open-minded and compassionate. Some will probably say that going vegan opened my heart chakra.

How Far Do You Go?

I think an ethical lifestyle is something that can always be improved upon.  I am choosing leather-free shoes and bags, though I do own a jacket that would have ended up in landfill and as the animal has already paid the price the jacket will be used rather than just thrown away.  It is incredibly challenging applying this compassionate philosophy in your life. I found myself trying to source an animal-free glue and then discovering that my favourite UHU is vegan! I think it is possible to get obsessed and I feel that this is a double-edged sword. I don’t ever want to become blasé about these principles and not question what is right. But it is still important to have fun and have a life! Either way it’s not in my nature to judge others, my journey in veganism is my own position.

Committing to a Vegan Lifestyle

I’m committed to lifelong dietary choice, and this has had social effects. I don’t eat out (well apart from at the temple) and this isn’t just because of a lack of vegan choices. Restaurants that also serve meat always have the possibility of contaminating your food. And I do not want my money to profit a business that makes money out of selling meat. I am fortunate as this has been relatively easy, one family function was amusing as I devoured a plate of salad and my lovely aunt tried to keep the meat as far away from me as possible.

Exploring vegan foods has been so much fun, I never would have tried so many interesting foods including sea vegetables (which I wouldn’t have been adventurous enough to try a few years ago). I love eating more raw foods, especially in the summer and have a thing about smoothies at the moment.

All of my very close friends and family have been supportive though the understanding comes from a shared love of animals- they are vegetarian. I naturally draw likeminded people into my life and the stubborn people resistant to change naturally drop out. This is great as I want to grow and change as a person and have no time for negativity from people who fear change.  I would recommend trying a vegan lifestyle, though please research it first! Once you do this you will realise that iron and protein are not even an issue, unless you are an incredibly fussy eater. B12 gets a lot of press, yet please remember that B12 affects more meat-eaters than vegans and is due to our over-cleanliness rather than a defect in the diet. Be informed when you do anything, try the free vegan recipes and don’t be afraid to try something new!

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The Raw Chocolate Company

The Raw Chocolate Company was founded in 2006 and is a relatively small company with ten people (and expanding). Founder Linus has a fascinating job history from tree-surgeon to childcare worker and became a raw chocolate expert after numerous experimentation with raw cacao. Linus is supported by Sara (a designer and artist) who helps get the chocolate out of the kitchen and get it out to shops.

All of the companies printed material is printed with vegetable based inks on either 100% recycled or a mix of recycled fibres and pulp from FSC managed forests. I was surprised that the bar had a plastic wrapper inside the paper label (is it biodegradable as neither the website nor wrapper mention it?!).

The Raw Chocolate Bar

This is my first taste of a ready-made raw chocolate bar as I don’t really like eating processed ready-made foods and much prefer making food from scratch. I figure as it isn’t a ‘cooked’ item I am allowed, and I am very intrigued by this bar that is made in Sussex.

The chocolate is made using raw cacao butter which is a good source of essential fatty acids and is less likely to cause weight gain compared to hydrogenated fats. 
 
A look at the ingredients reveals Algarroba (South American carob) which is rich in minerals and protein. 
 
The bar I received states “improved recipe” on the label and doesn’t have mulberries in the ingredients unlike the website description. Vanilla and sea salt add a little flavour to the chocolate though it is a shame that they switched away from
 Himalayan rock salt (which apparently contains all minerals and trace elements found in the human body).

The Taste

My first rather greedy bite into the bar reveals that the texture is pretty similar to non-raw chocolate and it provides a satisfying bite. The first flavour that hit my taste buds is a slightly bitter and salty taste. I regret that there is too much salt for my palate, though I have always disliked salt and much prefer none in food than too much. The odd thing is I still like the chocolate and I actually cannot explain why. I suspect it is the nutrients that make me go back for more.

Speaking solely in terms of taste I cannot recommend the bar if you are not a fan of salt and it also has a rather hefty price of £2.98. If you are intrigued go to The Raw Chocolate Company and check out the explorer bars in the shop priced at a more sensible 99p each (grab them while you can!).

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1 ) To Help Stop World Poverty

It is estimated that around 760 million tons of grain is fed to farmed animals so that people can eat meat.  Far more people could be fed with that amount of grain versus the amount of meat. The Worldwatch Institute claims, “Continued growth in meat output is dependent on feeding grain to animals, creating competition for grain between affluent meat-eaters and the world’s poor.” Contrary to uninformed arguments that not eating meat would lead to problems in agriculture. If everyone gave up eating meat, we could feed about seven times the population that we currently do without using any additional farmland.

2 ) Lower Carbon Footprint

A United Nations report finds that eating meat causes almost forty per cent more carbon emissions than all the cars, trucks, ships and planes in the world combined. It takes around twenty times more fossil fuel to grow meat compared to the equivalent weight of vegetables. Not producing meat will lead to lower gas prices and reducing the use of precious fossil fuels. And now the South American rain forests are being destroyed to make room for livestock this is having a negative impact on oxygen levels.

3 ) To Preserve Land

Cattle overgrazing is destroying the land at an unsustainable rate.  At takes a minimum of two hundred years to develop an inch of topsoil. In the past two hundred years the USA have lost about seven inches due to animal farming.

4 ) Reduce Pollution

The mass production of meat produces an excessive amount of manure that ends up polluting both the nearby rivers and streams and kills fish. Many reports show higher rates of respiratory problems, miscarriages and neurological diseases among people who live near factory farms.

5 ) Avoid Mad Cow Disease

Mad cow disease takes years for the disease to show up in humans. There is more of a risk in America as unlike their European counterparts they didn’t follow advice on stopping the unnatural feeding of animal protein to cows. Despite the third case of mad cow disease in the US in 2006 the USDA scaled back their testing. This article is just one example of a BSE cover up in 2010

It seems that avoiding cow meat is the only sure way of avoiding Mad Cow Disease.

6 ) Avoid Bird Flu

The World Health Organisation states that in the event of the mutation of the avian flu virus- it could even be caught touching eggshells contaminated with the virus (eating the meat and eggs would be more dangerous).

7 ) Ward off Obesity

Meat-eaters are nine times more likely to be obese than vegans.

8 ) Live Longer

Vegetarians live an average of seven years longer than meat-eaters do. Studies show that vegans tend to live about fifteen years longer.

9 ) Show Respect for Life

Despite all of the technology man has manufactured we cannot manufacture life from scratch. I believe we don’t have the right to take the life of any living being. One of my heroes Leonardo da Vinci is quoted as say “The time will come when men such as I will look upon the murder of animals as they now look on the murder of men.” I cannot agree with this more.

10 ) Cool Guys Don’t Eat Meat

Everyone knows someone who feels their masculinity is threatened if they stop eating meat. Tell that to Andre 3000, Nelly, Tobey Maguire and professional skater Ed Templeton. See this list for more famous vegetarians and vegans. It appears successful people tend to favour conscious eating habits.

11 ) Protection from Cancer and Heart Disease

Studies suggest that vegetarians are 50 percent less likely to develop heart disease than meat-eaters. Drs Dean Ornish and Caldwell Esselstyn have used a vegan diet to prevent and reverse heart disease with a 100% success rate. Vegetarians have 40 percent of the cancer rate of meat-eaters.

12 ) To Keep a Healthy Blood Pressure and Cholesterol Level

Meat-eaters often consume more bad fats that clog arteries leading to higher blood pressure and resulting in higher cholesterol levels.

13 ) To Lower the Risk of Diabetes

Meat eaters have a higher rate of diabetes- possibly because they consume less whole grains, fruits and vegetables than vegans and vegetarians.

14 ) To Save Money

A well planned meat free diet is a lot cheaper, and as mass production of meat is subsidised via taxes the prices seen in supermarkets do not reflect the real cost of meat.

15) Conserving Precious Water

It takes more than four hundred gallons of water to grow and supply a pound of beef compared to only fourteen gallons of water for a pound of wheat.

16 ) Preserve Rare Animal Life

It has been estimated that for each hamburger made from beef raised in the rain forest- approximately twenty-five different plant species and numerous birds, mammals and reptiles are destroyed.

17 ) To Keep Bones Healthy

Studies show that at the age of 65, the average meat-eater has twice the bone loss of their vegetarian counterparts. It is likely to be excess protein consumption that leads to poor retention and absorption of calcium.

18 ) Eating Meat is Bad for Health

Beef and other meat products increase your chances of developing heart disease, diabetes, osteoporosis, Alzheimer’s disease and even impotence.

19 ) Compassion for Animals

Factory farming crams animals in filthy spaces and horrible conditions.  Cattle are subjected to abuses such as having their horns sliced off, branding with chemicals and castration for males (often with no painkillers). Many animals live in their own waste, are forced to constantly breathe in ammonia, and are fed hard to digest cheap food. When time for slaughter comes animals are shipped without food or water to the slaughterhouse, where many of the animals are still conscious throughout the process.

20 ) Reduce Toxic Exposure to Chemicals

Meat is usually treated with chemicals and preservatives to help them look more appealing and stay fresher. These chemicals can be toxic and the EPA estimates that about 95 percent of pesticides in a meat-eaters diet come from eating meat, fish and dairy. Fish is more problematic as it contains carcinogens and metals such as mercury and arsenic that cannot be eliminated by cooking them.

21 ) Spiritual Benefits

According to Vedic philosophy and many religions, eating meat hampers spiritual development. The bad karma gained from meat eating results in a lower vibration.  Some people claim that when animals are slaughtered, negative emotions like fear and anger leak into their cells and remain in the flesh for the meat-eater to absorb when they eat it.

22 ) Mental Benefits

People who stop eating meat often describe a mental fog being lifted after adopting a vegetarian diet. This effect is amplified when becoming vegan (as found by Steve Pavlina).

23 ) Cows Are Sacred

Cows are sociable gentle animals. In Vedic philosophy the cow is likened to the mother as she gives milk. Studies have found that cows have different personalities and even grieve when their friends or family members die. More reasons to not eat cows are here and reasons to forsake dairy in Cruelty free Dairy.

24 ) The Best Tasting Food is Meat-Free

If you don’t believe me get yourself down to your local Hare Krishna temple and eat some prasadam. No other food tastes as good!

25 ) The Human Body is Not Made for Digesting Meat

I’m risking getting flamed for this one- but this is what I believe. Looking at the human body and teeth with flat rear molars for grinding, weaker stomach acid and alkaline saliva it is clear that human body is not carnivorous. Meat putrefies in around four to five hours and bodies suited to digesting meat have a straight and short intestinal tract to avoid poisoning. The human intestinal tract shares characteristics with herbivores being around ten times the body length to fully absorb nutrients from plant matter and grain.

26 ) Following My Ancestors Diet

Surprisingly the ADA (American Dietetic Association) finds that “most of mankind for most of human history has lived on a vegetarian or Lacto-ovo vegetarian diet”. This is true in my own family, and many live to their nineties. The vegetarians suffer less illness and are fitter and younger looking.

27 ) Avoid Food Poisoning

Meat-eaters get food poisoning more than vegetarians. Meat is often frozen and during transportation can thaw and refreeze making it a breeding ground for bacteria. Estimates hold meat responsible for around eighty percent of food poisoning cases.

28 ) To Avoid Eating Body Waste

Meat contains the animal’s waste and it has been said that leftover blood and urine are the flavouring elements in a hamburger.

29 ) To Eat The Right Amount of Good Quality Protein

It is estimated the average American eats three to four times the recommended daily protein intake. The excess protein can cause a lot of related health problems due to the excess nitrogen in the blood.

30 ) To Raise the Vibration of Human Society

How can we live in a peaceful society when millions of innocent animals are being slaughtered? I believe in ahimsa or nonviolence.  The words of Mahatma Gandhi sum it up perfectly: “The greatness of a nation and its moral progress can be judged by the way its animals are treated.”

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Zumba Fitness has been a fun cardio workout; though I must admit I have been completely sidetracked from my exercise routine while having my mammoth spring clean and related DIY. This is itself has amounted to an immense amount of physical movement and heavy lifting so at least I haven’t been sitting around doing nothing.

I have been enjoying doing body-weight exercises, and am using an abdominal exercise machine that was found gathering dust in the garage (spring cleaning has numerous benefits).

In terms of numbers my BMI is 17.44 and has been no lower so that is good compared to February. My biggest gain this month is keeping a regular routine despite the madness of working from home. I feel a lot stronger and need to push myself even more.

I bought a Zumba Fitness DVD set to bring some fun cardio in my workouts; I love to dance anyway and was very intrigued by the adverts. I will do a review on the DVDs once I’ve finished my rigorous testing!

The focus is still on the kettlebells to build a bit of muscle and add strength, I must admit I still haven’t upgraded to a heavier weight purely because I have been so busy with finishing off some design projects. Now I’m working from home I plan to really up the tempo with muscle-building exercises. This is not going to be easy with my natural somewhat weedy physique. As I stated last month I will now be posting photos to track progress, this one isn’t great as I’ve literally just woken up so please ignore the panda eyes.

In terms of numbers I managed to get my BMI to 17.57 for a week and then in dropped down again to my usual 17.36. It even got to 17.11 which is worrying as I was eating more than enough food. I need to experiment with how I eat, in the past I constantly ate food throughout the day and still stayed slim. So now I’m trying to eat regular meals as well as snacks whenever I feel hungry. It will be interesting to see if this makes any difference, perhaps it will aid in slowing down my metabolism a little.

My biggest gain this month was in identifying the area where I must improve: keeping a regular routine. Both diet and exercise are included in this- I am terrible when left to my own devices. I even forget about food when I am working, and with my current 7 day on- 7 day off working week this is something I must keep a close eye on. I may end up setting an alarm on my phone to remind me to eat and exercise on time. Here’s hoping March brings a more toned physique…