The Rise of Veganism

How To Be Healthy & Vegan The Rise of VeganismTHE RISE OF VEGANISM

How To Be Healthy & Vegan

Hello! I’m Catherine from Catherine Dean Hello! I’m Catherine from Catherine Dean Coaching. I’m a Nutrition & Lifestyle Coaching. I’m a Coach who works with women that are ready to ditch diets, have more energy

Nutrition & Lifestyleand feel better. My approach to weight loss isn’t about quick fixes or fad Coach who works with diets. It’s about helping you to create healthy habits that fit around your busy women that are ready life, make a real difference and last in the long term. to ditch diets, have more energy and feel better. My approach to Veganism isn’t just a fad, in fact recent figures show that it’s here to stay. In 2019 there were 600,000 weight loss isn’t about quick fixes or fad vegans in the UK, according to The Vegan Society. A number which has quadrupled since 2014 and is diets. It’s about helping you to create continuing to grow. It is thought that in the UK that between 1-2% of the population are vegan and healthy habits that fit around your busy approximately 6% are vegetarian. More people buy vegan milk, cheese and ready meals in the UK than in life, make a real difference and last in the any other country in Europe and in 2020 every single one of the top UK supermarkets had their own vegan long term. range. In January 2020, 400,000 people pledged to take part in Veganuary, promising to go vegan for one

Veganism isn’t just a fad, in fact recent figures show month. Whether for ethical, environmental or health reasons it seems that veganism is here to stay and it’s that it’s here to stay. In 2019 there were 600,000 vegans in the UK, according to The Vegan Society. A number popularity, prominence and prevalence is growing rapidly. which has quadrupled since 2014 and is continuing to grow. It is thought that in the UK that between 1-2% What exactly is veganism?of the population are vegan and approximately 6% are vegetarian. Before we start, I want to make sure we are on the same page with some definitions. You’ve probably heard More people buy vegan milk, cheese and ready meals in a lot of terms such as veganism and plant-based, often used interchangeably, but what do mean? the UK than in any other country in Europe and in 2020 every single one of the top UK supermarkets had their own vegan range. Being vegan means living in way that doesn’t use animal products at all. You probably know that vegans In January 2020, 400,000 people pledged to take part in don't eat meat, fish and dairy, but they also don't consume things like honey, gelatine and some beers & Veganuary, promising to go vegan for one month. wines that are made using animal products. It’s not just about food it's a lifestyle. It also includes clothing, Whether for ethical, environmental or health reasons it seems that veganism is here to stay and it’s popularity, prominence and prevalence is growing rapidly. This is simply about diet, not a way of life. A whole food plant-based diet means eating in a way that doesn’t include animal products, but you might still use animal products such as toiletries tested on animals or leather shoes. The focus is on including as many plant-based foods in your diet as possible, so your diet would be made up of vegetables, fruits, lentils, beans, wholegrains, nuts and seeds. Following a plant-based means you don’t eat animal products, but you may not be eating whole foods. This could include the many types of vegan convenience food that you can now find in most supermarkets. A vegan or plant-based diet is often equated with health. While it can be healthy, it wouldn’t be the case if your diet was made up predominantly from plant-based convenience or processed foods. Most of us already know about vegetarianism and it’s seen by many as a less extreme option than veganism. Being vegetarian means removing meat products and products such as gelatine from your diet. You would still eat eggs, milk, cheese and yoghurts. If you also choose to include fish in your diet, you’re

What exactly is veganism?

Before we start, I want to make sure we are on the same page with some definitions. You’ve probably heard a lot of terms such as veganism and plant-based, often used interchangeably, but what do mean?

Vegan

Being vegan means living in way that doesn’t use animal products at all. You probably know that vegans don’t eat meat, fish and dairy, but they also don’t consume things like honey, gelatine and some beers & wines that are made using animal products. It’s not just about food it’s a lifestyle. It also includes clothing, accessories makeup, toiletries and cleaning products.

Whole food plant-based

This is simply about diet, not a way of life. A whole food plant-based diet means eating in a way that doesn’t include animal products, but you might still use animal products such as toiletries tested on animals or leather shoes. The focus is on including as many plant-based foods in your diet as possible, so your diet would be made up of vegetables, fruits, lentils, beans, wholegrains, nuts and seeds.

Plant-based

Following a plant-based means you don’t eat animal products, but you may not be eating whole foods. This could include the many types of vegan convenience food that you can now find in most supermarkets. A vegan or plant-based diet is often equated with health. While it can be healthy, it wouldn’t be the case if your diet was made up predominantly from plant-based convenience or processed foods.

Vegetarian

Most of us already know about vegetarianism and it’s seen by many as a less extreme option than veganism. Being vegetarian means removing meat products and products such as gelatine from your diet. You would still eat eggs, milk, cheese and yoghurts. If you also choose to include fish in your diet, you’re pescatarian as opposed to vegetarian.

I’m not a fan of labelling or putting people in boxes, but I thought it would be helpful to clarify these definitions. If you want to reduce your consumption of animal products and include more plant-based whole foods in your diet, it’s always best to do it in a way that works for you. It might not fit neatly into any of the definitions above. That’s absolutely fine. The main thing is that you do it in a way that is healthy and fits around your life. This article will help you to do exactly that.

Interestingly, one UK study showed that 46% of vegans interviewed made the change because they wanted to adopt a healthier lifestyle. In contrast to this, many people have health concerns about becoming vegan. If you are interested in this way of eating, but are concerned about your health, you are right to be mindful of this. You don’t need to be worried though. It is possible to be healthy and vegan, there are just some things you need to be aware of. How To Be Healthy & Vegan

Cutting out whole food groups can mean getting less of certain vitamins and minerals. It doesn’t have to though. Vegans & vegetarians are at risk of having a lower intake of some nutrients, but having an awareness of this can help you to stay healthy while reducing your consumption of animal products. Why does this matter? We need B12 for a healthy nervous system and healthy red blood cell production. This is crucial because there are no reliable plant-based sources of vitamin B12. Where do I get B12? Eggs, milk, yoghurt and cheese are good sources for vegetarians. Some foods, such as almond or soy milk, cereals and nutritional yeast can be fortified with B12 (check the label), but if you are completely plant-based make sure you are taking a B12 supplement.

Iron

Why does this matter? We need iron for red blood cell production and to prevent anaemia. Where do I get iron? Spinach, broccoli and green leafy veg, tofu, green lentils, oatmeal and dried apricots are all good plant-based sources of iron. Our bodies don’t absorb plant-based iron as easily as iron from animal products, so we need to eat more. It is possible to get enough iron on a plant-based diet, but we need almost twice as much, so make sure you include plenty of these foods in your diet.

Zinc

Why does this matter? Zinc is an important part of our immune system and protein synthesis. Where do I get zinc? Lentils, sesame seeds (tahini), cashew nuts, almonds and tofu are great sources of zinc.

Calcium

Why does this matter? Calcium supports healthy teeth and bones, but it also helps muscle function and is in involved in our nervous system. Where do I get calcium? Plant-based foods include spinach, kale, sesame seeds (tahini), legumes, tempeh and fortified tofu.

Vitamin D

Why does this matter? Vitamin D supports bone health, our immune system and helps our body to absorb calcium. Where do I get vitamin D? The main source of vitamin D is sunlight. You can get some vitamin D from salmon, cod and cod liver oil, canned tuna, eggs, mushrooms and full fat dairy. Some foods are fortified with vitamin D, such as cereals, orange juice and plant-based milks. The main source of vitamin D is sunlight, so in the UK most of us, meat eaters included, don’t get enough vitamin D in winter. Get outside as often as you can and consider taking a supplement throughout winter.

Why does this matter? Omega 3 fats break down into DHA and EPA. Fat makes up about two thirds of our brain and DHA makes up about 20% of that. It’s probably no surprise then to know that omega 3 fats support learning, development and our overall brain health. Where do I get omega 3 fats? Omega 3 eggs and oily fish are great pescatarian sources, but chia seeds, hemp seeds, walnuts and flaxseeds are all good plant-based sources of omega 3.

Where do you get your protein?

I’ve lost count of how many times I’ve been asked this question! Protein has many functions in our body. Hormones and enzymes, muscle tissue, skin, hair, nails are all protein structures and we need to eat new sources of protein every day so our body can repair or replace them. It is possible to get enough protein in our diet when we cut out meat, you may just need to pay a little more attention to make sure you’re getting enough. So, where do you get your protein? Vegetarians will get plenty of protein from eggs and dairy. Vegans can get their protein from lentils, beans, tofu, tempeh, nuts, seeds, edamame and nutritional yeast. Some people have higher protein needs, such as athletes or pregnant women. In this case you may need to increase your protein intake and be especially mindful of the quality and variety of protein you eat. Reducing whole food groups or cutting them out of your diet completely isn’t a decision to be taken lightly. Eating a balanced and varied diet that includes the foods mentioned above and supplementing B12 should help you to stay healthy on a plant-based or vegan diet

Reducing whole food groups or cutting them out of your diet completely isn’t a decision to be taken lightly. Eating a balanced and varied diet that includes the foods

Six Steps To Make Plant-Based Eating A Breeze

1. Make It Easy

Instead of completely changing the way you eat, simply veganise your favourite meals. Meals like chilli and shepherds pie are delicious and nutritious when made with beans and lentils, chicken stir fry can easily become tofu stir fry and chickpeas work well in curries and stews. See the websites below for great recipe ideas.

2. Take It Step by Step

It doesn’t have to be all of nothing. Veganism is a big change for most of us and it’s more realistic to start small and build from there. Try eating vegan meals at lunch time or just a few days a week to begin with.

3. Try and Try Again!

Instead of focusing on all the things you’re cutting out of your diet, focus on all the new foods and experiences you’ll get to try. There are vegan alternatives to pretty much everything now. Try new things and if you don’t like them, try something else. Not a fan of soya milk? Try almond, coconut or, my personal favourite, oat milk.

4. Find a Strong Reason Why

There are many compelling reasons for reducing our intake of animal products; mine is not wanting to contribute to factory farming. Find a driving force behind why you want to make the change and make sure it matters to you. This will make it easier to stick to your guns when things get difficult.

While, as a vegan, it’s exciting to see the rapidly increasing range of vegan convenience foods in supermarkets, it’s unlikely that eating these foods will help you meet your nutritional needs. Of course, include them in your diet from time to time (for me a life without chocolate or wine would be a miserable existence) but it’s important that they don’t make up the majority of your diet.

All change can be difficult and changing your diet is no different. Animal products are in many foods, so if you decide to become vegetarian or vegan and inadvertently eat food containing animal products, don’t worry. You’re only human. Learn from it and move on.

I believe everyone should be adding more plant-based whole foods into their diet, regardless of whether you're interested in reducing your intake of animal products or not. Eating more whole foods can be ealth, regardless of our ethical or environmental stand point. Of course, you are very welcome to contact me for more details, but if you’re ready to start moving towards a more plant-based diet, the websites below will help too:

Meat Free Mondays: www.meatfreemondays.com The Veganuary Challenge, commit to being vegan for a month: www.veganuary.com The Vegan Society: www.vegansociety.com

If you’re looking to lose weight in a way that will help you to feel less stressed and more energised, take a look at my coaching packages. My holistic approach to weight loss is perfect for you if you want to create healthy habits that last. For fully personalised nutrition & lifestyle advice that works for you, get in touch. I’d love to hear from you.

If you’ve enjoyed reading this article, keep an eye out for more advice from me in future editions of Lancashire Magazine. I’ll be joining you every month throughout 2021.

5. Don’t Be a Junk Food Vegan Of course, you are very welcome to contact me for more details, but if Shutterstock photo While, as a vegan, it’s exciting to see the rapidly increasing range of vegan 514689250 you’re ready to start moving towards a more plant-based diet, the websites convenience foods in supermarkets, below will help too:it’s unlikely that eating these foods will help you meet your nutritional Meat Free Mondays: needs. Of course, include them in www.meatfreemondays.com your diet from time to time (for me a life without chocolate or wine would The Veganuary Challenge, be a miserable existence) but it’s commit to being vegan important that they don’t make up the for a month: majority of your diet. www.veganuary.com 6. Be Kind To Yourself The Vegan Society:

www.vegansociety.com

All change can be difficult and changing your diet is no different. If you’re looking to lose weight in Animal products are in many foods, a way that will help you to feel less so if you decide to become vegetarian stressed and more energised, take a or vegan and inadvertently eat food look at my coaching packages. My containing animal products, don’t holistic approach to weight loss is worry. You’re only human. Learn from perfect for you if you want to create it and move on. healthy habits that last. For fully personalised nutrition & lifestyle I believe everyone should be adding advice that works for you, get in Why not head to my website: more plant-based whole foods into touch. I’d love to hear from you.www.catherinedeancoaching.co.uk where you’ll find their diet, regardless of whether you’re interested in reducing your intake of If you’ve enjoyed reading this my weekly blog and can sign up to receive my weekly email. You can also email me animal products or not. Eating more article, keep an eye out for more whole foods can be beneficial for our advice from me in future editions of if you have any nutrition & lifestyle questions you’d like me to answer in future columns: health, regardless of our ethical or environmental stand point. Lancashire Magazine. I’ll be joining you every month throughout 2021.info@catherinedeancoaching.co.uk Why not head to my website:

www.catherinedeancoaching.co.uk

where you’ll find my weekly blog and can sign up to receive my weekly email. You can also email me if you have any nutrition & lifestyle questions you’d like me to answer in future columns:

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Meet the critic!

Barrister-turned-food-writer Richard Sagar takes us through some of the finest culinary venues our historic county and surrounding areas have to offer. Keep an eye out for Richard’s reviews in each edition as he quite literally eats his way through the North West!

A Tour of Real Ales at the Crooked Billet, Worsthorne

As I write this article, sitting outside the beautiful Crooked Billet pub in the rural idyll of Worsthorne, I can only admire the resilience of our hospitality and leisure industry – despite all the adversities we have faced as a nation over the last year, the staff at Alison and Paul’s free house still have that wondrously wide grin across their faces as they welcome hungry and thirsty revellers into their beautiful beer gardens.

I write this at the start of May, just as our hostelries are permitted to welcome us back for alfresco food and drinks – and my oh my does it feel good to be back out! Like a prisoner released from his incarceration, I marvel at the freedoms we all once took for granted, and the Crooked Billet is certainly one worth marvelling over.

This family run establishment is the epitome of a village pub. It couldn’t be any more centrally located in this picture postcard village if it tried, has a vast array of beverages, and some great quality, substantial bar snacks for those feeling a little peckish.

Whilst I usually focus my attentions on Lancashire’s premier restaurants, I thought it more appropriate in the current climate to cast the spotlight on one of our Counties finest pubs. The winner of Burnley’s Best Pub amongst many other accolades, I decided to spoil myself to a whole afternoon at the Crooked Billet, to enjoy a tour of the real ales and tasty bar snacks.

As I perused the impressive drinks menu, I noted no less than 5 lagers on tap – from the renowned Peroni, San Miguel and Kronenbourg to the slightly weaker Carling and Carlsberg. All looked lively and fresh as they were delivered to neighbouring tables, but as per the title of this review, it was a real ale day for me. As such, I started with an everfaithful offering from Timothy Taylors – their exemplary Boltmaker. This classic Yorkshire bitter was everything you would hope for from a traditional offering – perfectly kept and faultlessly pulled, it was a fabulous way to stimulate the taste buds and leave me wanting more of the same.

With several more real ales to try though, I had to maintain my self-discipline and not allow the stunning taste (and my inherently greedy nature) to get the better of me!

Ale number two was the locally acclaimed Billet Blonde (named after the pub) from the ReedleyHallows Brewery. At 3.8% ABV this was a delicious, easy dinking blonde, with subtle citrus notes and not too hoppy. At a very reasonable £2.50 per pint, it is no wonder the brewery was happy to tailor make this beer exclusively for the Crooked Billet as it really was flying out to customers by the barrel load!

As is so often the case after a couple of pints, I couldn’t help but nosy at the bar snacks on offer – my eyes and desires instantaneously honed in on the ‘Hot Roast Beef Sandwich’ which I simply had to try. It arrived within minutes – a large fluffy bap adorned with thick slices of hot, home roast beef. This was accompanied by a rocket salad and French fries. The beef was perfectly cooked and seasoned – and was clearly of great quality. It really did fill a hole and set me up for sampling some more of the pub’s liquid delights!

Having just finished a very palatable blonde, I thought I would stick with a similar theme so opted for the Westgate Brewery, Classic Blonde. At 3.9% ABV this was again a very pleasing session ale - crisp and light but with more bite and hops than the Billet Blonde I had enjoyed immediately prior. A more complex pint with fruity notes and spices abundant, this was definitely a drink you could enjoy whatever the weather or time of year.

I was at this stage getting quite the taste for these Blondes, so my next choice was a pint of Naylor’s Pinnacle Blonde. At 4.3% ABV, and a good amount of citrus tang, this really was a punchy number. Speaking to landlord Paul, he explained to me that Naylors use wheat, Optic malt and Hallertauer hops to give this drink its distinctive citrus and floral finish. For me, more of an acquired taste – but judging by the amount Alison and Paul were serving to my fellow drinkers, it was clearly a taste they enjoyed!

Drenched in marrowfat peas and thick homemade gravy, the meat and potato pie was just what the doctor ordered to warm the cockles.

The pastry was short, the pie was large and oozing with beautifully rich meat and potato filling.

Speaking of my fellow drinkers at the Crooked Billet, it would be remiss of me to fail to mention all of the events this village focal point hosts ordinarily and are eager to re-start when restrictions are eased further. Whether you’re a keen pub quiz competitor, the next karaoke star, or simply enjoy a themed music night, there is something for everyone at the Crooked Billet. For the more energetic, there is even a running and cycling club leaving from and returning to this friendly meeting point weekly. Small communities such as Worsthorne really would be lost without amenities like this – and from the sea of happy facies surrounding me in the beer garden, the villagers clearly support it well.

And it is no wonder that they do indeed support the pub. Each drink to date had been first class, the surroundings top notch, and the service, exemplary. My next choice of drink, Acorn Breweries Barnsley Bitter was no exception either. A traditional amber bitter with a hint of caramel and a nutty finish – it left a heart warming feeling on the palate and that definite feel good factor.

On the topic of feeling good and heart-warming, my gluttony once again got the better of me and I looked once again at the bar snacks. This time I decided on a meat and potato pie from local, award winning butchers, Haffners. Drenched in marrowfat peas and thick homemade gravy, this was just what the doctor ordered to warm the cockles. The pastry was short, the pie was large and oozing with beautifully rich meat and potato filling. The Crooked Billet also serve Haffners cheese and onion pie, minced beef and onion pie and their steak and ale. If they are all as tasty as the meat and potato I had, you really are spoilt for choice!

As my somewhat decadent afternoon was drawing to a close, I settled on a final pint of Earnie Milk Stout. You don’t have to be the fastest drinker in the North-West to fall in love with the voluptuous charms of the chocolate malt roasted barley and sweet milk sugars in this full-bodied stout. For those who have enjoyed a pint of Mackesons, this is without doubt a drink for you, and it was a perfect way to end my afternoon at the Crooked Billet.

With an impressive collection of extremely well-kept real ales, an equally expansive selection of lagers, ciders and spirits, this really is a pub worth visiting. The quality of the bar snacks completes this impressive picture, and in my mind cements the Crooked Billet as an absolute credit to Alison and Paul, their hard working team, and the village of Worsthorne as a whole.

The Crooked Billet 1 Smith Street, Worsthorne, Burnley, Lancashire BB10 3NQ Telephone: 07766 230175 Web: www.crookedbilletworsthorne.co.uk