Ways to Eat more Fruit

We all want to be healthy but sometimes you can neglect the foods which are good for you. Eating more fruit is one way to improve your health but many people struggle to hit the five a day target. So here are some tips to help you increase your fruit intake: 

• Make smoothies. You can have your five a day in one delicious drink. Simple. 
• Add chopped banana onto peanut butter on toast. This is the perfect healthy combination of protein and potassium, this is a great pre-workout meal. 
• Eat chopped up fruit alongside your lunch, it makes a meal more interesting and not to mention more colourful. 
• Start eating avocados, this fruit is mainly used in savoury dishes so you can increase your fruit intake whilst eating your evening meal. 
• At the start of the day make up a fruit salad and leave it in a big tub to eat throughout the day. If it is already prepared you are more likely to snack on fruit rather than anything else. 
• Make nice cream for dessert, turning frozen fruit into an ice cream alternative is one delicious way to eat healthier. Simply blend frozen fruit (bananas are commonly used for nice cream) with non dairy milk adding any flavouring you want such as cacao powder for a guilt free dessert. 
• Make jam. Turn your favourite fruit into a homemade jam. There are some simple recipes which can easily be made with blended fruit. This can then be added to toast. 

These are some easy ways to eat more fruit. It can be easy to eat your five a day or more by using more interesting ways of using fruit. 

Cow Appreciation Day

So it's Cow appreciation day. I didn't realise this was a thing but there is a day for everything these days. So I thought today would be a good time to write about the reasons to avoid dairy: 

• Cows are artificially inseminated and their calf is removed from them so they can be milked. There is nothing natural about this process and it is repeated many times in a cows life. These animals are essentially hooked up to machines for their whole life. Dairy farms are prisons.  
• Cows have strong emotions, they experience distress when separated from their young or their friends, supporting the dairy industry is as cruel as supporting the meat industry. 
• Cows are gentle creatures who form lifelong friendships, if you think animals are stupid and have no feelings think again. 
• Cows milk is designed to make a calf grow very quickly in the beginning of it's life. Milk is essentially a fat fluid to help a baby cow weighing 65 pounds become a 400 pound cow. Cows stop drinking milk after they have grown, yet humans drink what is essentially cows breast milk throughout their life, it is unnatural. 
•  Avoiding dairy will help you loose weight, this tends to happen when you stop drinking fat.
• Milk is full of hormones such as oestrogen, and does anyone really enjoy a glass of hormones? 
• There are other, better, sources of calcium which do not have the downsides of dairy. Dark leafy greens such as Kale and Spinach contain calcium but this isn't well known as we are led to believe in that drinking milk is the only way to have healthy, strong bones. 
• Cows milk contains up to 59 hormones, allergens, fat, cholesterol and not to mention any pesticides used on their feed or hormones they are given to make them grow faster. 
• The dairy and meat industries are linked, the cows who have spent their lives being milked will be sent to be killed for meat along with the baby cows who are unnaturally bred. If you avoid meat it is a good idea to avoid dairy too or you are supporting cruelty. 
• The growth hormone in milk has been linked to cancer. Need I say more? If you care about your health give up dairy. 
• It takes 10 pounds of milk to make 1 pound of cheese. No wonder cheese is a fatty food. 
• There are so many healthier non-dairy milks and cheeses on the market, avoiding dairy is easy. 
• Cows get their calcium from plants. Cut out the middle man (or Cow) and get your calcium the healthy way. 
• Also getting calcium from milk is a myth, because of the high protein content it can actually take calcium from the body. Studies have shown that countries with high dairy consumption have higher rates of osteoporosis. So much for milk being a great source of calcium! Stick to the leafy greens instead. 
• If you still want a glass Cow's breast milk after all this information, the fact that milk is allowed to have faeces in it might put you off- it is then pasteurised to make it fit to drink but at room temperature the bacteria will double which is why when you forget to put your milk back in the fridge it goes off very quickly. A glass of bacteria isn't appealing. 

These are just a few of the many, scientifically researched, reasons to avoid milk. Basically cows milk is for cows and human milk is for humans. Drinking the secretions of an animals is strange and no other species does it. You don't see apes drinking rat milk? Dairy, for humans, is unnatural and on Cow Appreciation Day I think it's time to stop using these beautiful, intelligent creatures for a liquid which we don't even need. Wake up and smell the unnecessary bovine secretion. 

Monday Motivation

Monday's can be a struggle but it is the best time to start afresh and set some goals. Staying active is one way to motivate yourself, if you start being active on a Monday it is easier to keep going throughout the week. Also one way to make sure you get out walking, hit the gym or go for a run is to join forces with a friend and keep each other motivated. It's easy to convince yourself not to exercise when working out alone but if you are going to let someone else down by not going it will give you that bit of needed motivation. So find yourself a workout buddy and set some goals. Staying active is so important for your health and it doesn't need to cost anything. If you can't afford a gym membership simply go out walking or do an at home workout. It is so easy to improve your health and well-being and the best time to start is today. There is never a bad time to start getting healthy, it could be this instant and it could change your life. Stay positive, stay motivated and start today. 

Wheatgrass and fruit is proving to be one of my favourite pre-gym snacks. It gives you the quick energy boost that you need before a workout. I am definitely loving the health benefits of wheatgrass and think it is helping me improve my energy levels and stay healthy. Fruit is always a great snack before the gym as the sugars give you a natural energy source and it helps you eat at least five portions of fruit and veg a day. 

Vitamin D

Vitamin D is essential for helping to regulate how much calcium you have in your body. It is important for strong bones and teeth meaning vitamin D deficiency can cause bone deformities. The best way of getting vitamin D is making sure you get out in the sun. The sunlight on our body causes vitamin D to be made under our skin, although it is still important to protect yourself with sunscreen! 

To make sure you get enough vitamin D get out walking in the day time. This is also great for your health as the constant exercise will help keep you fit. There are also vegan sources of vitamin D, most non dairy milks are fortified with vitamin D, it will tell you on the packet so look out for ones with added vitamins, some mushrooms contain vitamin D, breakfast cereals, dairy free butters and soya yoghurt are also often fortified with vitamin D, tofu contains the vitamin and if you are worried about your vitamin D intake there is also vegan vitamin D vitamins available. 

I think the best way to get it though is definitely being outdoors more as it is good for your health, mood and general well-being. If you live in a colder climate this can be harder but getting up early when it gets light and getting out can help you and is a good idea in winter when it goes darker earlier. 

Make sure you get plenty of vitamin D in the summer months by being outdoors as much as possible as this will help you in the winter. Get out and enjoy the sunshine! 

Smoothie bowl toppings

Here's just a few ideas to make your smoothie bowls delicious, filling and looking good on your pictures because if you eat healthy and don't share a picture of it does it really count?

Some delicious toppings include: 

• Grapes- add some sweetness and colour to your smoothie bowl
• Banana- a classic topping, it's filling and will give you an energy boost
• Apple- sweet, healthy and easily chopped up
• Melon- with it's high water content it will help fill you up 
• Oats- these are filling and give you prolonged energy, perfect if a smoothie bowl is your breakfast

These are just a few ideas to help make your meal even more amazing. Always add a selection of toppings as it will make the meal tasty and give you a range of vitamins and minerals. Enjoy! 

The benefits of lemon water

Some people swear by lemon water and believe it has many health benefits. While many of us will only reach for a lemon when we are ill and in need of a boost to our immune system there are many reasons why drinking lemon water should be part of your daily routine: 

1. It gives out immune system a boost. Why wait until you are ill, drink a glass each day and fight off those pesky coughs and colds. 
2. It cleanses your body. Drinking lemon water can actually help flush toxins out of your body.
3. It is also great for digestion. 
4. Lemon water is believed to help people lose weight. So this is a top tip for those looking to shed some pounds. 
5. It is a great breath freshener. No need for expensive mouthwashes, this drink can do the work for you. 
6. It can make your skin clear. Who needs make-up when you have lemons! 
7. Another great reason to drink lemon water is because it is an excellent source of potassium and vitamin c. 

There are so many health benefits to lemons. Adding lemon water to your diet either daily or weekly can help you stay fit and healthy, what better reason to add a few to your fruit bowl. 

Wheatgrass Powder update

I have been using wheatgrass powder for a few weeks now and I am definitely noticing a difference. I drink it every morning before having my breakfast and notice and immediate effect. It gives me an energy boost, which is very welcome in the morning when I feel like a dishevelled bear who has been woken from hibernation. I drink it quickly as it doesn't have the best taste, I didn't notice the strong flavour when I first got it as I wasn't feeling well but now I do! I've read articles about people drinking it with cranberry or prune juice to disguise the flavour which is one idea but I prefer to just down it like a shot on a night out with better health benefits. I am definitely going to keep up with drinking it and hopefully more health benefits will emerge! 

Hemp Protein- Vegan protein powder

If you are looking for a vegan protein powder to add to smoothies or food Hemp Protein is a great option. This product from Pulsin is suitable for vegans, is a natural products which provides a lot of protein. This is good for anyone wanting to increase their intake of protein as it can be added to smoothies giving you a boost before or after working out. These powders last a long time as well as you only need a small amount so it is value for money. Hemp is a great choice as well as it has many other nutritional benefits, it is high in fibre and is a source of Omega 3, making it healthy choice to add to your diet. 

Check out more protein powder options here: http://www.pulsin.co.uk/pulsin-protein-powders

Sevenhills Wholefoods Organic Wheatgrass Powder

I've heard good things about Wheatgrass powder so I decided to try it to improve my health. This was the cheapest brand I could find which was organic and had great reviews. This wheatgrass powder from Sevenhills wholefoods is labelled vegan and is certified organic. I am trying to opt for organic brands where possible so this was definitely a great option. I watch a lot of vegan youtube videos and learnt about the amazing benefits of drinking wheatgrass juice from one of these videos. It is great to drink in the morning before breakfast to start your day. 

Wheatgrass is so beneficial as it contains all minerals known to man. There are so many reasons to drink wheatgrass you might be surprised by the numerous health benefits: 

1. It is full of vitamins including calcium, magnesium, selenium and zinc
2. It is an effective healer because it contains so many nutrients and is antibacterial
3. It contains Chlorophyll which is an excellent blood builder and is known to slow down the ageing process
4. It purifies the liver and gets rid of toxins 
5. It can help with digestion problems 
6. It can reduce blood pressure 
7. Some of the many nutrients in wheatgrass include vitamins, minerals, enzymes and amino acids. 

It is clear that wheatgrass is a powerful supplement to take, I bought this after having a cough for a few weeks to see if it could help improve my health. I will do an update if I notice any benefits. I have started drinking it in the morning to start my day. I am impressed with all the studies and research done which show that it can improve energy levels and is even said to turn grey hair darker! I'm hoping that I notice some effects and I am pleased I was able to find a product which is both certified Vegan and Organic. 

Why I am slowly changing to an organic lifestlye

Every time I shop I'm looking for organic options and if I can afford them I buy them. I would love everything I buy to be organic but at the moment it is a slow process. 

The main reason I want to go organic is for my health, in my opinion organic food is healthier and better for your body, how can it not be when it doesn't contain pesticides and is GMO free. Organic food is often fresher as well and the way it is farmed is better for the environment. 

One of the great things about organic food is that it is traceable to the farm where it was grown, you know exactly where your food has come from and what has gone into making it. The farming practises of organic food also follow legal rules meaning you can trust in the process. 

Organic food is also scientifically proven to be better for you. Organic crops contain 68% more antioxidants than non organic and organic fruit and vegetables contain less pesticides and less toxic metals. 

To find out more about the benefits of organic food check out: https://www.soilassociation.org/organic-living/why-organic/

The problem with organic food is the cost, it is more expensive than none organic food. This is usually the case, when something is healthier it tends to be more expensive. However I believe that good food and your health is something worth investing in and hopefully an organic lifestyle will become cheaper as stores like Aldi are introducing more organic food into the stores. Having budget stores like this sell organic food at prices similar to standard fruit and vegetables at other shops finally means a fully organic lifestyle is manageable. 

I personally find that the organic food I have tried is tastier and fresher. It also feels good knowing that you are not filling your body with toxins. I am slowly learning where to buy organic products from and trying new foods all the time. It is also a good idea to look out for reduced organic food in supermarkets, because the products are more expensive they often don't get sold quickly so products nearing their sell buy date are frequently marked down. This is one way to shop organic on a budget and try these foods to see if you can taste the difference. 

To find out more about Aldi's organic products click here: https://corporate.aldi.co.uk/en/responsibility/resources-for-our-products/organic/

I will also be reviewing more organic food in the future so stay tuned and try organic! 

How to eat healthy for less

A lot of people say healthy food is too expensive or being vegan is hard because the food is dear. I disagree that a vegan lifestyle is too expensive but some foods are probably dearer than fast food. Fast foods can be cheap but this is because they are mass produced and not nutritious. 

If you want to add more healthy foods into your diet it is possible to do it cheaply. As I am eating more raw foods this month I have been searching for good deals on fruit and vegetables.

One way of eating well for less is to simply shop around, don't buy all your food in one shop but look at what offers are on in different places. All supermarkets and stores will have some foods that are marked down in price, only get items that are on special offer or on sale as you will get more for your money. 

Also don't plan your meals then shop but make something out of the food which is on offer that day or week, this means you will need to be more creative but you will save money and maybe find new foods which you love. 

Shopping more often is another way to save, fruit and vegetables are perishable and if they need to be used on the same day or the following day supermarkets will sell them off, often at rock bottom prices. If you are able to shop late in the day you can find amazing deals. Buying food more frequently will also mean you don't have waste, if you do a big weekly shop you can often forget what you have in the fridge, food can go off before you've had a chance to use it and you end up losing money. Buying the right amount is more cost effective. 

You could also join a group that can tell you the deals. There are many vegan groups on facebook where people spot special offers in different places, it takes the hard work out of finding cheap food. 

These are just some ways to eat healthy for less, it's also good to remember that you can't put a price on your health and it is worth spending a little extra or finding ways to get bargain prices on good food. Also think about why junk food is so cheap- maybe because you get what you pay for? 

Raw April

For April I am going to try eating more raw food and seeing the effect (if any) it has on my health and any challenges I face. 

It shouldn't be such a challenge to eat raw food but these days it is easier to eat quick, processed foods as they are easy to prepare and often cheap. 

Adding more raw food into your diet can only be a good thing as many nutrients and vitamins are lost when cooking, so it is one way to improve your health and immune system.

I have already stocked up on fruit (apples, bananas and melon) and will be trying new foods throughout the month, I like trying new things and trying to constantly work towards being as healthy as possible so I will keep you updated on my April challenge and share raw food recipes I attempt along the way. 

Superfood Salad

Healthy food is not only delicious but good for you too. Eating well keeps you body and mind in good shape, remember you are what you eat. This super food salad of avocado, brown rice, hummus, mushroom and red onion, broccoli and mashed chick peas has many health benefits that will turn your evening meal into medicine. Here's how the foods you eat benefit your health: 

• Avocados are good for normalising your blood pressure which is great for lowering your risk of kidney and heart disease. 
• Broccoli is a great source of Vitamin C which is a powerful antioxidant which keeps you healthy and helps cuts to heal. 
• Hummus is a great source of protein and add flavour to the salad.
• Brown rice contains fibre which can reduce high cholesterol levels, fibre also helps keep blood sugar levels under control making it a great choice for people with diabetes. 
• Mushrooms are a source of selenium which is an antioxidant. They also contain protein showing that you don't need meat to get enough protein in your diet. 
• Chickpeas contain protein, fibre, magnesium and folate they are a great vegan friendly source of protein to consume regularly.
• Red onion contain many nutrients such as folate, calcium, potassium, vitamin C and vitamin K. 

Eating healthy foods on a daily basis helps prevent chronic diseases. They contain all the nutrients you need and also make delicious meals. Try making your own super food salad which can be added to and contain seasonal vegetables. 

The Benefits of Almond Milk

I have recently been drinking Almond milk, I never thought I'd move away from Oat milk but I am really enjoying this non dairy milk in tea, for baking and on cereal. It is perfect for everything and also have a lot of health benefits. If you haven't already tried it give it a go, it comes in sweetened and unsweetened versions. 




The health benefits are: 

• It is low in calories, meaning it is great for anyone trying to lose weight or watch their calorie intake
• It is a source of calcium, meaning it is a perfect alternative to cows milk and you know you are drinking something that is good for your bones 
• With no cholesterol or saturated fat it is great for your heart health 
• It is a source of vitamin D which works to improve your mood and reduces your risk of Arthritis and Osteoporosis 
• It improves your immune system 
• It contains protein and B vitamins making it great for muscle function, helping your muscles grow and heal 
• It is easily digested as it contains fibre 
• It has a low impact on your blood sugar, as long as there are minimal additives meaning it is great for reducing your risk of diabetes as it is an alternative to sugary drinks
• It is great for your skin as it contains vitamin E, increasing your intake of Almond milk will keep your skin healthy and glowing

There are so many health benefits to Almond milk it should definitely be on your list of non-dairy milks to try and add to your daily diet. The unsweetened version is great for anyone who doesn't necessarily like the taste of almonds and it is not overpowering in hot drinks. Give it a go to improve your health. 

Raw till 4?

I was chatting to a friend about going Raw till 4, this is the idea of only eating raw food until 4 pm, so essentially your breakfast and lunch would consist of raw food such as fruits and vegetables that you don't cook. The idea in eating lots of whole foods, unprocessed food is designed to increase your energy levels and health as a major part of your diet will be natural. 

It is definitely challenging as most people, including myself are used to the convenience of processed food. It also means eating a lot more as to get enough calories from fruit and vegetables you need to have bigger portions. Eating a lot of food is not a bad problem to have but it is still challenging. 

I am planning on trying Raw till 4 in the future but for now I am eating more raw food along with my lunch to change my diet slightly. I would normally have a sandwich for lunch so instead I am having half a sandwich along with grapes, kiwi, celery and carrot. Sometimes adding more healthy options into your diet slowly helps you make a positive change. It introduces new foods into your diet and gives you a taste for something other than the same items you always have.

Try adding more raw food into your diet even if Raw till 4 isn't for you as the health benefits will be amazing. 

Benefits of Kiwi fruit

The benefits of Kiwi Fruit: 

1) Kiwis are a nutrient dense food- they are high in nutrients and low in calories making them a perfect choice for anyone looking to get healthy and lose weight. 

2) The fruit is packed with Vitamin C, this is needed to boost the immune system and reduce stress levels. 

3)  The Kiwi fruit provides a fat free form of Vitamin E. This is needed to boost the immune system and can help lower cholesterol. 

4) Kiwis are also a source of magnesium which can help improve your energy levels and is important for muscle function. 

5) Kiwis can help you sleep, they contain antioxidants and serotonin that are useful to helping you sleep. 

6) The fruit is also a good source of dietary fibre. Increasing your fibre intake is great for improving heart health and lowering blood pressure and cholesterol. 

7) Kiwi fruit is great for skin health. They can keep your skin clear and beautiful. 

Clearly this fruit is an amazing addition to your diet. It is great in salads, smoothies and as a decorative addition to desserts and with all it's benefits it is even great just to eat alone to radically improve your health. 

Eat the Rainbow

You may have heard the saying eat the rainbow but what does it mean? 

It is a favourite quote of health gurus and fitness coaches. It basically means eat more colourful food such as fruits and vegetables because each colour contains valuable nutrients and vitamins that are essential for good health. 

By choosing food based on colour you gain all the different benefits listed above. Each one has great properties such as red foods helping heart health and white foods reducing the risk of cancer. However you shouldn't stick to just one colour of food. To gain the best overall benefits it is important to eat a variety of foods- remember to 'eat the rainbow' and you will get all the nutrients your body needs to improve your immune system, fight infections and diseases and act as the best form of anti-ageing. Food is the best medicine and eating healthily can help you avoid needing actual medicines. 

An easy way to add more colourful food to your diet is to prepare all your ingredients first when cooking. Add all your different ingredients to your plate first so you can see how colourful it is, if your plate doesn't look like a rainbow add some more vegetables. 

If your plate has a variety of colours you know that you are gaining many different nutrients, even if you are unsure what they are you will know that it is healthy and full of essential vitamins. If your plate looks too beige or all the same colour it's a sign you are not eating the right foods. Think about junk food or a take away, it is very rarely bright in colour because it lacks nutrients. Add more variety to each meal and you will feel the difference. 

Raw food Lunch

Some days a sandwich just won't cut it. Having the same thing for lunch can get boring so if you are in a rush, want to be healthy or just want a change try a raw food lunch. 

A mixture of fruit and vegetables will make it interesting and having a variety of flavours will make lunch time exciting again. 

This picture shows raw organic carrots, grapes and nectarines. Eating raw foods whole as opposed to in smoothies helps keep you full longer and they are filled with essential nutrients and vitamins. 

Keep it healthy and simple this lunch time and step away from the boring bread! 

Quick way to add vegetables to your diet

If you are struggling to get your five a day fruit and vegetables a great way to add veg into your diet is to roast different vegetables to have with your main meal. 

This is the selection of vegetables I chose. There is sweet potato, celery, mushrooms, new potatoes, carrot and red onion. Coconut oil was added along with mixed herbs, paprika, cumin, turmeric, pepper and chili these are to add flavour and coconut oil adds taste and is one of the healthiest oils to use. Although any vegetables and spices you have available to use can be added to the mix. 

Making this half of your evening meal means you are gaining nutrients, vitamins and increasing your vegetable intake. It is also a tasty addition to have alongside vegan sausages, nut cutlets or the new vegan quorn burger. It is filling and most importantly healthy. Add more veg to your diet with this easy method.