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! 

Avocado Benefits

There are many benefits to adding Avocado to your meals. It is a unique fruit as it is high in healthy fats and is made up mainly of carbohydrates, it also has many health benefits: 

• It contains more potassium than bananas, this is something most people are deficient in so adding Avocado to your meals can boost your health and keep your blood pressure levels at a healthy level
• Eating avocados lowers cholesterol 
• They are full of nutrients from B vitamins to vitamin E and Folate
• Avocados are a high fat food but they contain healthy fatty acid. The human body needs certain fats and the ones you get from avocado are known to improve heart health. 
• They are full of fibre which helps with weight loss and reducing blood sugar 
• Avocados are also full of anti-oxidants making them great for helping the body prevent diseases.   

There are so many health benefits to Avocados and they are also delicious and easy to add to any meal. They can simply be chopped up and added to a salad or main meal, no need to cook them. They also make a great substitute for butter in baking meaning it is really easy to add them to your diet. 

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. 

Should Vegans take a B12 supplement?

Vegans are at risk of not getting enough B12. This isn't a flaw in the diet it is simply because B12 is formed from bacteria and in today's ultra clean world we avoid bacterial at all cost. B12 can be found in soil and untreated water which is not something people consume. The reasons meat eaters can gain B12 is because animals are often given supplements and often eat food which contains soil. This is a second hand way of getting B12, it is definitely easier to gain it from either a supplement or another source. Many foods are fortified with B12 so it is possible to get enough of this essential vitamin on a vegan diet. 

Vegan sources of B12 include fortified cereals, plant based milks and spreads. Yeast flakes provide B12 and can be added to many foods as well as yeast extracts like Marmite. Another option is simply to take a vitamin Healthspan have a vegan vitamin that you simply take once a day. It takes the worry out of getting enough B12 and you can avoid becoming deficient. 

Check out B12 vitamins here: http://www.healthspan.co.uk/products/vitamin-b12-1000mcg

and learn more about B12 here: https://www.vegansociety.com/resources/nutrition-and-health/vitamins-minerals-and-nutrients/vitamin-b12-your-key-facts/what-every-vegan-should-know-about-vitamin-b12

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? 

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. 

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! 

Peanut Power from Meridian Foods

100% peanut butter, 100% vegan, 100% amazing. If you are looking for an easy way to add protein into your diet peanut butter from Meridian foods is a great option. It has nothing added and no added palm oil. Most peanut butters have salt and oil added for flavour so this brand is different and healthier. It is made from 100% peanuts roasted then ground until smooth and that's it! 

It is delicious and packs a protein punch perfect for vegans and is great if you are into weight training as it's a great protein filled addition to your diet instead of using protein powders. 


It comes in a variety of sizes perfect whether it's an occasional treat, a weekly staple or you are using it for many reasons. It can be added to cakes, used in baking and on toast so if you love peanut butter and use it for breakfast and for baking you are more likely to want the 1KG tubs. They may not last as long as you think when you find out how delicious it is! 

Find out more at http://www.meridianfoods.co.uk/Products/Peanut-Butters/Conventional/Peanut-Butter-Smooth-100

Sources of Protein

So you may be wondering where to get your protein from on a vegan diet. Luckily there are many plant based and non-animal alternatives. Most foods contain some protein but some are better than others. Add the following foods to your diet to stay healthy and keep up your good nutrition: 

• spinach
• broccoli
• avocado
• corn
• tofu
• tempeh
• edamame 
• miso
• soya milk
• peas
• beans
• lentils
• quinoa
• nuts
• seeds
• mushrooms
• whole grain bread 
• oatmeal 
• chickpeas 
• peanut butter

As you can see the list goes on and on, there are so many plant based sources of protein that as long as you are eating plenty of nutritional whole foods your diet will be filled with protein.