Thinking of going vegan this January?

I’m often asked about the benefits of adopting a plant-based diet and especially in January with the annual health push and Veganuary promotions. It sounds easy right – cut out animal products from your diet and you’re good to go. But is it really that simple and what are the potential pitfalls?

Here are some things to consider…

What actually is a vegan diet?

A vegan diet is a stricter version of a vegetarian diet. On top of not eating any meat, fish or seafood –a vegan diet also omits any foods derived from animal sources (some of which are the most nutrient-dense foods you can eat) – so, this includes eggs, milk, yoghurt, butter, cream and honey, as well as certain desserts (due to gelatin content) and even non-vegan wine.

Vegan doesn’t automatically mean healthy

Over the years, prominent claims, (notably in recent documentaries such as 'You Are What You Eat,' 'What The Health,' and 'The Game Changers’) have been made about a vegan diet being the most healthy of all diets. Without delving into all the issues with this statement, it's important to recognise that merely labelling food as 'vegan' doesn't guarantee its healthiness or that it's a healthier alternative. A diet consisting of only white bread, margarine, and jam would be classified as vegan, for example.

Of course, incorporating more plants into your diet is advantageous for various health reasons. However, completely excluding animal products requires careful consideration to ensure the intake of essential nutrients through other sources. Opting for processed plant-based options might seem convenient, but the manufacturing process of these foods requires additives, including stabilisers, gums, thickeners, and highly processed protein extracts and may be nutritionally inferior to what you are replacing.

Even with a non-processed, whole-food plant-based diet, meeting all your nutritional requirements may pose a greater challenge. Here are some of the nutrients to be mindful of:

Protein

Ensuring you have sufficient protein intake is important – and it is often lacking in the diet of people who struggle with binge eating, emotional eating or who crave sugary foods. Amino acids – the building blocks of protein play a vital role in making hormones and brain chemicals such as serotonin as well as muscle growth, repair and numerous cellular processes. Achieving this requires careful planning and organisation. Legumes, such as chickpeas, borlotti, kidney, and cannellini beans, alongside lentils, provide plant-based protein options. However, these choices contain lower protein levels compared to animal sources and also contribute significantly to carbohydrate intake. Tofu, derived from soybeans, serves as an alternative protein for vegetarians. Opting for high-quality organic tofu is recommended. Tempeh, a traditional Asian food, is made from fermented whole soybeans and offers another vegetarian protein source.

Vitamin B12

This nutrient has a variety of important roles within the body. Vegan diets are low in vitamin B12 (several studies showed 68% of vegans tested were deficient), as it is only found in animal products like eggs, poultry, shellfish, red meat and dairy products.

B12 deficiency can result in fatigue, depression and anaemia and can lead to potentially irreversible brain and nerve damage, If you’re thinking of going vegan, you’ll need to be taking a B12 supplement. But be aware that the synthetic form of B12 is less well absorbed than the natural forms. You should also be spreading your intake throughout the day by eating B12 fortified foods, too, such as plant-based milks and nutritional yeast.

Calcium

It is possible to get the calcium you need from greens rather than dairy. Kale is one of the best vegan sources, along with collard greens. Spinach and chard also provide calcium but, unfortunately, they also contain natural molecules called oxalates that bind to calcium and make it less available to your body. Rhubarb, beetroot, carrots, potatoes and broccoli also contain oxalates – although cooking reduces it, so raw veg isn’t necessarily the most helpful choice for calcium absorption! Other good sources include tofu, beans, and nuts and seeds. 

Iron

Iron from animal sources is much easier for your body to absorb than plant sources of iron. It is a fact that vegetarians and vegans have lower iron stores than meat eaters. It’s not that you can’t get enough iron in this kind of diet, but it is something to be aware of.

To maximise the iron intake from your food, you can soak your nuts, seeds, legumes and grains overnight before cooking or sprouting them. This reduces the phytate content which can interfere with iron absorption.  Eating foods rich in beta-carotene (usually orange or yellow foods) and vitamin C can increase iron uptake too.

Omega -3 fats

Omega-3 is an essential fatty acid, meaning you need to eat or supplement it as the body can’t make it on its own. There are several types of omega 3 fats. While oily fish provides DHA which is needed for brain health, only seaweed provides a plant-based DHA option. Seeds such as flax, hemp and chia contain another form of omega 3 that must be converted to make DHA. Most of us only convert about 5% so it’s likely you will need an algae-based omega 3 supplement to get your quota.

The connection with disordered eating

While many people genuinely want to go plant based for the benefit of the planet and animal welfare, I regularly see some individuals turn to veganism as a socially acceptable way to restrict their food intake. I would not recommend adopting a vegan diet if you have a history of disordered eating or an unhappy relationship with food. Restricting any food groups has the potential to lead to nutrient deficiencies that help exacerbate an eating disorder.

Furthermore, the rigidity around eating can for some develop into an eating disorder such as orthorexia – an unhealthy obsession with clean/pure eating. Sadly, it is not uncommon for this eating disorder to morph in to anorexia.

Instead, why not adopt a more flexible, balanced approach by increasing your plant food intake, incorporating a variety into the diet, without the rigid rules that come with a restrictive diet.

Ready to embark on a journey of self-discovery and making peace with food?

Start by downloading my FREE guide,

Breaking the Cycle - Your First Steps to Healing Your Relationship with Food

This invaluable resource will help you:

✔️Know when you’re really hungry and when you’re not

✔️Learn when to eat that’s best for you

✔️Know the best snacks to help you stop craving and feeling out of control

Why I have a problem with ‘What I eat in a day’ content

In today's age of social media, we're bombarded with influencers, celebrities, and so-called 'experts' sharing the details of their daily food intake. We're told to eat like them if we want to look like them, be as healthy as them, or achieve wellness as they have. While I’m always interested in food inspiration and recipe ideas, this narrative can be problematic for everyone, especially for young people growing up with the pervasive influence of social media or particularly if you struggle with your relationship with food and your body.

Famous celebrities such as Jennifer Aniston, Victoria Beckham, and Gwyneth Paltrow have openly shared their daily food routines, often emphasising that they never deviate from this plan. The message is clear - follow their lead, and you'll achieve the same results.

Similarly, social media often presents a small, carefully curated, and excessively filtered part of someone's life. We don't really know what their relationship with food is like, and what works for one person certainly doesn't work for all.

We are all unique individuals with our own health history, biochemistry, and genetics. Each body has different requirements when it comes to food intake, nutrients, and calories. Everyone has their own food history and relationship with their body.

SO what could it mean for those constantly absorbing these messages?

Social media platforms have become ubiquitous in our lives, and with them, the prevalence of 'What I Eat in a Day' posts has soared. These posts are considerably influential and affect our perceptions of food, body image, and well-being.

Myths and Misconceptions:

Social media creates an environment where we are exposed to curated, picture-perfect representations of others' lives, often with a focus on diet and exercise. This curated content can be misleading and detrimental, especially if you are already struggling with eating disorders or disordered eating. Many myths have become deeply held beliefs about food, portion sizes, and calorie intake. Unfortunately Many 'What I Eat in a Day' posts promote restrictive diets, which can be extremely harmful and contribute to disordered eating and eating disorders.

Creates Anxiety, Guilt, and Shame:

If you face the daily challenges of managing their relationship with food, these posts can exacerbate feelings of anxiety, guilt, and shame. This content has the potential to trigger past trauma or reinforce negative thought patterns.

Low Self-esteem:

These posts often lead to questioning your own choices and self-worth, making you feel inadequate in comparison. This can spiral into a vicious cycle of low self-esteem and self-doubt. It's easy to fall into the trap of comparing your eating habits, body, and lifestyle to those portrayed in these posts.

What Can You Do About It?

If you want to continue using social media, consider looking at the content you encounter with a critical eye. Think about who is posting this content and what they are trying to promote. If these things are triggering or driving unhelpful thinking about your eating and body, then block and unfollow them.

You can also work on creating a more helpful feed by following accounts from creators of all body sizes, ages, races, and genders who promote body neutrality, acceptance, and a non-diet approach or talk about eating disorder recovery.

Focus on what foods feel good in your body and what your body needs. If you need help with this, you can download a free guide like "Breaking the Cycle," which offers four actionable steps to improve your relationship with food and your body.

The key is to prioritise your own unique needs and well-being. Remember that there is no one-size-fits-all approach to food, and your relationship with your body is a personal journey that should not be dictated by online trends.

If you are struggling with your relationship with food right now, be sure to down load my free guide ‘Breaking the cycle – your first steps to healing your relationship with food.’

 This structured 4 step guide is an essential resource for anyone who suffers from emotional or disordered eating.

In this guide you’ll learn how to: 

✔️Understand the best way to structure your eating routine

✔️Develop a better understanding of your body’s appetite cues 

✔️Navigate snacking to help you reduce cravings and feel satiated

✔️Use the journaling pages (included) to gain a deeper understanding of your eating behaviour, thoughts and emotions 

Also included: 

✔️My free appetite tool 

✔️My free journaling pages

✔️Snack ideas

The Truth about the ketogenic diet

(Please note– if you currently have an eating disorder or are in recovery – I hope this information will help you to shift your thinking about dieting and reframe eating disorder thoughts about diets with something more rational.)

Whether you have a long history of dieting or you relatively are new to the ‘game’, the keto diet may have piqued your interest. Hailed as the diet to help you burn fat faster or watch your weight disappear, it sounds like the magic bullet you’ve been searching for – or is it?

WHAT IS THE KETOGENIC DIET?

The keto diet has been around for approximately 50 years but was used as a treatment for epilepsy. It involves removing almost all carbohydrates from your diet resulting in a significant increase in your fat intake. Foods that contain carbohydrates don’t just include pasta, bread and cake. In fact, all grains, legumes (lentils, chickpeas, beans, peanuts), fruit and ‘below ground’ vegetables would also be out of the picture.

SO WHAT IS KETOSIS?

A regular person will metabolise both carbs and fat – ie use them for energy. If you remove the majority of carbohydrates from your diet – to almost none, his halts this process for producing energy. Instead, we begin to produce ketones from the breakdown of fats in the liver. They are an alternative source of energy when glucose is not available. Overnight, we will produce ketones if we haven’t eaten for between 6 and 12 hours as we will have used up our carbohydrate stores.

IS THE KETO DIET REALLY THE ULTIMATE WEIGHT LOSS PANACEA?

If you’ve been following me for a while, you will know my take on diets. I am frequently questioned on this particular one– after all we are told it has fantastic health benefits and if it just burns fat surely it will work?

But as with all things nutrition we cannot just simplify and isolate – we need to look at the big picture. What happens in the body, how sustainable it is, the physiological knock-on effects when we restrict whole food groups|?

A recent study compared the keto diet to a traditional Mediterranean diet (which excluded refined carbs- but not all carbs -and sugar.) with prediabetic and diabetic individuals. After 12 weeks, participants on both diets lost the same amount of weight. Not a great surprise when we restrict intake and exclude sugar and refined carbs, we are likely to lose some initially. However it’s interesting that the keto diet did not live up to the hype. 

 It's worth noting that it was only a short-term study. The research tells us that in the longer term, weight lost from any diet is not sustained for the majority of people.

In fact, most of research investigating ketogenic approaches, tells us that initial weight loss is due partly to water loss. Some fat loss may then occur but as the sustainability of the diet wanes, the effect becomes similar to other diets after one year. (It’s after this time that we begin to see weight regain for the majority of people)

IS THIS DIET HARMLESS?

Apart from the fact that diets do not work in the long term and are often a high-risk factor for developing disordered eating behaviours and even eating disorders, this diet is extremely restrictive. We know from any kind of diet which omits foods and food groups, that it becomes extremely difficult to sustain in the long term.

Additionally, the absence of many vegetables, grains, legumes and fruit has quite an impact on the microbiome. The microbes in our gut need diversity of these plant foods to remain in a healthy balance. Not only will this impact our digestive health but may also negatively affect our immune system, mental health and possibly our weight too! (Yes, you heard that right – there is much emerging research in this area!)

These ‘forbidden’ foods are an important source of many nutrients – fibre, vitamins, minerals and polyphenols that are so essential for our wellbeing and for the body to function at its best.

So as with any diet (that is unsustainable, restricts foods and therefore important nutrients) and impacts your relationship with food – the keto diet is not all its cracked up to be and for some may cause harm.

If you are you struggling with your eating and your relationship with food + your body, head over to The Food Freedom Collective free group, for daily support and weekly live videos to tackle your challenges

If any of these resonate then this community is for you :

💠You are on and off diets all the time

💠You find yourself binge eating

💠You are an ‘emotional eater’

💠You restrict food in order to lose weight

💠 You can’t stop thinking about your weight, appearance or food

💠 You feel overwhelmed and confused no longer knowing what you ‘should’ eat

Why calories on menus are harmful + won’t solve your weight worries

A few weeks ago, it became compulsory for large chain restaurants, cafes and takeaways to print calorie labels on menus.  In order to help us make ‘healthier’ choices and solve the ‘obesity crisis’.

However, there is little evidence that the government will achieve its goals. Large chains in the US have been required to print calories on menus since 2018, and this is proving to do little for their ‘obesity crisis’. The problem is that this directive is not only flawed, but it  creates many more problems.

For many of my clients, who battle with eating disorders/ disordered eating, the idea of enjoying a meal out with friends creates a great deal of anxiety. They know their calorie intake when preparing their own food but, in a restaurant, feel a lack of control. Much of the work we do is helping them to rewire their thinking around calories and food. Seeing calories on menus is extremely triggering- a reminder that they must chose the lowest calorie option, creating added stress and fuelling their eating disorder behaviour.

The reality is that for most people weight loss is not just about knowing what choices to make….

The government may claim that this new strategy will be a game changer, for people struggling with their weight. But the reality is that for most people weight loss is not just about knowing what choices to make. Weight science is complex – it is far more than creating a deficit between calories in and calories out.

This policy ignores many of the underlying problems when it comes to the nation’s health. Instead of solving the country’s health inequalities, it places the ‘blame firmly with the individual – i.e ‘it’s up to you to make the right choice’

When we rely on the calories in calories out theory, we are ignoring the fact that each of us is unique with complicated regulatory systems, our own health history and genetics. This involves a complex interaction between hormones, brain chemicals, the gut ecosystem, energy requirements, fuel source availability, genes and hundreds of other variables, all interconnecting.

Food is so much more than calories…

We are also neglecting the fact that every calorie behaves differently within the body as food is so much more than calories. Food is information for the body that changes our genetic expression. It consists of macro nutrients (carbohydrates, protein and fats), micronutrients (minerals and vitamins), phytonutrients and enzymes which all interplay with our biology in so many ways.

And of course, for many people food is used as a coping mechanism. Providing people with the misconception that low calorie equates to healthy food is an unhelpful falsehood. If emotional eating or bingeing is involved, guilting folks to feel bad about what they’re eating is just going to add fuel to the fire.

If you think calories on menus are going to negatively impact your eating behaviour, there are a few things to consider:

• Choose to eat in smaller independent outlets as they are not required to follow the new legislation.

• Request a menu without calories (Outlets are not legally required to provide them, but some will have them available.)

• Remember, you do not need to compensate for what you’ve eaten when out, before or after the meal.

• Set yourself a time limit for how long you spend looking at the menu.

• If you can’t decide what to eat, you could order what your friends or family are having.

A focus on calories, takes away the enjoyment from food and eating, when eating out should be a pleasurable experience. What will you do to keep it that way?

If you are stuck in a diet mindset, have realised that dieting and restriction doesn’t work for you and want to understand why, then take a look at my free download - ‘What the diet Industry doesn’t want you to know’. Using evidenced based weight science research, it exposes the biggest weight loss myths and why you have been trapped in the relentless dieting cycle.

Time for a new approach to chocolate at Easter?

For those of you who find yourselves constantly thinking about food and what you should not be eating, Easter can be a tricky time. Chocolate eggs are all around; in every shop and TV commercial – and perhaps at home where you wouldn’t ordinarily have it.

Of course, chocolate is available all year round – and many of you may feel anxiety around it and other forbidden foods all the time. However, from working with hundreds of women who struggle with their relationship with food, I have witnessed that at this time of year (along with Christmas!) the stress surrounding food anxiety can go through the roof.

BUT IT DOESN'T HAVE TO BE THIS WAY...

I've included a selection of strategies to choose from. Remember if you change nothing then, nothing will change, so call it an experiment and give some a try….

1. Work on your ‘all or nothing’ approach to food – studies show that having exposure to foods regularly will reduce the power of that food and intense cravings for it- and you are much more likely to be able to eat it in a balanced way.

2. If you enjoy dark chocolate, go for that over milk or white chocolate, and ideally something with a higher cocoa solid content. You will experience less of a blood sugar spike, meaning less cravings, plus more of the benefits that cocoa brings ( more on this shortly)

3. Try eating your chocolate after a balanced protein and veg based meal– this again will reduce the resulting insulin spike, reduce cravings and be healthier all round.. If that’s not an option, try eating some with a little protein at the same time, such as a small handful of nuts.

4. Avoid eating too much in one go with the intention of getting ‘rid’ of the chocolate sooner.  Eating a whole egg will lead to an energy crash and more cravings later on, not to mention, feelings of disappointment in yourself that you have ‘failed’ somehow.

5. Plan so you can make helpful choices. Ensure you have plenty of balanced foods to hand. And its important not to allow yourself to get too hungry. Many of my clients admit that they thought being hungry was a good thing and tried hold off eating for as long as possible- often resulting in a binge later.

6. Work on bringing consciousness to your decision to eat! If you are an emotional eater this will take some practice. Work on catching yourself before mindlessly reaching for the easter egg. Are you physically hungry? Or is there something else you are needing? If you do have a binge – avoid beating yourself up about it. Instead notice with curiosity what you think may have lead to it.

7. Most importantly If you do want some chocolate, then decide to mindfully and with intent. Sit down, eat it slowly and take pleasure from it – because I can assure you there is nothing wrong with that.

8. And don’t forget that chocolate does have health benefits too. Better quality chocolate has more, but even the processed stuff contains the polyphenols found in cocoa and carries some benefits for the microbiome residing in our gut. Cocoa in chocolate is packed with important minerals like iron, potassium, zinc and selenium. And did you know that chocolate also contains phenylethylamine; the same chemical your brain creates when you’re falling in love…?

If you struggle with your eating, don’t battle with it alone. It is possible to find food freedom and create balance in your mind and your life. I work with people just like you, who need a new approach  so they can reclaim their life.

Book in a complimentary call HERE to find out how I can help.

Please also come and join us in FOOD FREEDOM COLLECTIVE, FREE Facebook community- a safe place where you can feel supported without judgement, comparison and shame. I do live videos in the group each week to discuss a new topic to support you on your journey and I share, food ideas, motivation and supportive practices daily – it’s free to join!



Lara's story; journey to food freedom + life transformation

I had the pleasure of working with Lara who had been battling with an unhealthy relationship with food and her body for many years of her life.  

Lara kindly offered to share her journey and some of the work we did together that especially helped her to overcome her challenges. Lara said that the experience was life - changing and she is now free to pursue her dreams and live life to the full. 

I'm delighted to share that having worked together over two years ago, Lara has sustained her progress and balanced approach to food and her body. She was able to overcome the stress of the pandemic by using the tools and skills she had learned , rather than falling back on her eating behaviours as a coping mechanism. Lara was keen to talk about overcoming her struggles in order to give others hope that they too can transform their life. 

If you are struggling with your eating, don’t battle with it alone. It is possible to find food freedom and create balance in your mind and your life.
I work with people just like you, who need a new approach to be free of chronic dieting and restriction, emotional eating or bingeing and live life to the fullest!

Book in a complimentary call HERE to find out how I can help.

Please also come and join us in FOOD FREEDOM COLLECTIVE, FREE Facebook community- a safe place where you can feel supported without judgement, comparison and shame. I do live videos in the group each week to discuss a new topic to support you on your journey and I share, food ideas, motivation and supportive practices daily – it’s free to join!

Would you love to be able to make peace with your body and build a happy relationship with food? Click the button below to join.