A couple of weeks ago I had the pleasure of being involved in a corporate wellness event for the staff at the university I attend. I was involved in the interactive food station where me and a friend on my course (who also has an amazing blog- check it out it’s called ‘fresh, fab & fit’) made vegan paella and were giving away goodie bags with the recipe in and the ingredients to make it at home. It was a wonderful experience which I feel so blessed to have been a part of. Our paella went down a treat and we only had positive feedback, people couldn’t believe it was plant based, either- I did think some chorizo wouldn’t go a miss so I’m going to put that in the recipe as I think it gives such an incredible flavour but don’t feel you have to add it in- like with all my recipes use them as a template, try different combos and feel free to comment down below if you try something a bit different and it turns out really well! Happy cooking!
You will need:
Paella rice
Stock cube
Olive Oil
Chopped onions
Garlic or garlic paste
Smoked paprika
Saffron
Red pepper
Green beans
Peas
Fresh tomatoes chopped up
Fresh lemon juice
Water (i don’t know exact amounts think I used about 150/200ml and added it slowly as and when)
Salt & pepper
Tinned tomatoes
Chorizo/ prawns/chicken (optional
Chop the onions into small pieces and sautee in olive oil until soft, add garlic or garlic paste and cook for a further minute or so. Add smoked paprika, salt and pepper then add the rice (I used about 1/3 of the bag- if you add more you’ll just need more water), stock, water and saffron and let it simmer for about 10 mins
Add some tinned tomatoes- maybe about half the can and simmer for a further 5 mins.
The timings aren’t fully accurate as honestly I just used my initiative and kept cooking and tasting the rice till it was soft- then I added the veggies (peppers, green beans, tomatoes and peas) and kept stirring every now and then until they were cooked, don’t cook them for too long because they’ll go mushy and gross- unless you like it like that in which case cook them to your hearts content!
Lastly I added some fresh lemon juice- this is essential because it makes the dish complete and tastes amazing!! (If you want to add chorizo: fry it off separately and add at the same time as you add the veg)
I’m going to do some recipe posts so you guys can see how easy, quick and cheap it is to make healthy and wholesome meals (tip- cook in bulk or double the portions and freeze it or keep in the fridge for up to 4 days).
Todays recipe is sweet potato and spinach curry w/ chickpeas (or you can add chicken or salmon- whatever tickles your fancy) & it is one of my go to’s- its so easy, requires next to no cooking skills and pretty minimal ingredients- you can also chuck in whatever veggies you have that you want to use up so it’s a great using-up-random-stuff-in-the fridge-at-the-end-of-the-week-kinda-meal.
You will need: 3 or 4 sweet potatoes chopped up, half a bag of spinach, 1 tbs of coconut oil (or any cooking oil), a stock cube, about 200ml boiling water (or coconut milk/ cream- if you want it coconutty and creamy), 2 cloves of garlic, 1 large red onion, bit of fresh ginger, cumin, dried coriander, turmeric (or you could just get curry powder- aldi does a great one) and chickpeas/ chicken / whatever protein you fancy- go crazy and experiment (or just use up whatever you have because wasting food is not cool).
What to do: Sautee the onions, garlic with ginger in oil and add salt and pepper until cooked/ soft (add the garlic after ginger and onion because it burns easily). add in the herbs ans spices or the curry powder and mix until a paste forms. Add the chopped sweet potato, the stock cube and water (or coconut milk), simmer and watch the magic happen. Your watery sweet potato broth will turn into a sexy, silky curry thanks to the starch leaking out of the sweet potatoes and thickening it, thank me later.
You can keep adding your liquid of choice if it looks too thick for your liking, I always use coconut cream with water or rebel kitchen blue mylk- its super thick and creamy and just delicious. After about 25 mins the curry should be ready but just taste a piece of the potato and see what you think. If its soft then add your spinach and cooked chickpeas- at this stage I just add whatever I have, peas are nice in it or kale and tomatoes give a pop of colour. This curry is nice served with brown rice or quinoa for extra fibre and protein, with coriander on top of course (leave it out if you don’t like it) And there you have it- a super easy, satisfying and healthy curry that you can whip up in about half an hour so there are no excuses, so next time you are wasting time scrolling though instagram or facey, about to pop a ready meal in the microwave- use your time more sensibly and get cooking, because the time you spend on social media is time that you could be spending on preparing proper wholesome food, try it- its really empowering and theraputic.
I always think with food and cooking it’s all about getting creative and I use recipes for inspo, for taking ideas and then making them my own and putting my own twist on it- it’s important to have confidence in the kitchen to try something new or take risks and don’t limit yourself to the same meals every week; try something different that you may not even think you’d like- you’ll surprise yourself!
PS- Pic to come soon i’m going to make it again this weekend, I am never tempted to make a recipe unless I can see what it looks like!!
I, for one, LOVE watching these ‘what I eat in a day’ vidoes on youtube and I’m pretty sure I’m not the only wierdo who does enjoy binging them given the amount of these on youtube. Not sure why I’m loving them atm but maybe because i’m really rather nosy and its super interesting to have a snap shot of how people eat, what they eat and why. Plus you can get lots of food inspo. And because I don’t have a YouTube channel to upload my vlogs to, I thought maybe I could just do few blog posts on it to give you readers an idea as to what a nutritionist in training eats on a typical day.
First things first, I love food. I love eating food and when I’m not eating food i’m 100% thinking about food or my planning next meal (jeeez I need to get out more and get a life). I come from a very foodie family so i’m just going to blame them and my upbringing; being surrounded by yummy food. So I cant help it i’m merely just a victim here!
As much as I enjoy eating healthy and ‘clean’ (I hate that term but you know what I mean- unprocessed whole foods) I’m only human and I sometimes fall of the wagon, nah im not even going to use that term for it because that implies some foods are bad and some are good and I really do not think that will ever ever ever encourage a healthy rleationship with food, which I am a huge advocate of. What I mean is, sometimes I treat myself and have a dominos and you know what? I really really bloody enjoy it and I dont even feel guilty after I just feel really smug that I can inhale it an totally feel at peace with myself because I know my next meal will be healthy and ITS ALL ABOUT BALANCE.
This is my mantra and what I tell people all the time if they ask ‘do you ever eat crap???’ The answer is a resounding yes and ‘what’s not good for your body is good for your soul’. Now I don’t mean a maccy d’s everyday is okay so take this mantra at face value and for what it is.
Anyway, I digress (I do this alot, sorry!). What was this post even about?…ah yes i remember now. Ok, here goes.
Breakfast: I woke up STARVING as per usual because i’m one hungry human. I decided to have something really substantial with a lot of sustenance so I opted for porridge with seeds and added oat bran for more fibre. I always try and get as much fibre as possible in my diet because it’s so vital for overall wellbeing (it can decrease cholesterol) and it is fantastic for gut health because our gut bacteria break fibre down and they release short chain fatty acids (such as butyric acid) which serves as fuel for our colonic cells so we are actually nourishing and looking after our our gut by eating fibre. I mixed in fresh raspberries so it went pink and boosted thr antioxidant content and i looove raspberries. With porridge it’s alllll about the toppings so I added flax seeds, sunflower seeds, chia seeds and almond butter- upping my healthy fats to increase feelings of satiety and these are all sources of plant protein and again, fibre. This is a great, cheap, filling and super nutritious breakfast and you can mix it up with loads of different toppings, like cacao power in to make it chocolate-y, sometimes I swirl in coconut oil (it tastes SO nice)and cook banana in it so it melts in and its so yummy and even more filling.
Lunch: One of my fave lunches to make, its pretty easy and requires virtually no cooking skills (actually i always make something like a salad or eggs for lunch because its quick and easy, or if i’m out and about i pre make a salad with some sort of grain and protein to increase its staying power) Avo and eggs on wholemeal seeded bread, I find this meal SO satisfying and delicious and ofc super healthy, eggs are so versatile; you can make an omlette with loads of other veggies, or poach them, scramble them etc… I never get bored of them. They are also so good for you, a really good cheap protein source. Top tip: most of the nutrients is in the egg yolk, so don’t be one of those trevor-try-hards and chuck it away to have a ‘6 egg white omlette’ cos lets be honest its boring and gross and a waste of yolks which are the best bit, also you sound like a total wanker and you will be judged, very hard, by people who actually know about food and nutrition because you clearly don’t. For instance: it’s a very good source of ‘choline’ which is vital in DNA synthesis and important in the making of the neurotransmitter acetylcholine (involved in sleep functions and muscle contractions- so is pretty important). It also contains cholesterol which I know is a scary word for many people and may freak you out but honestly it’s extremely important in the human body, it is part of every single cell membrane to give structure and rigidity. Our body makes it and when we eat too much our body just makes a bit less of it- god aren’t our bodies clever? Avocados- I love them, so much. Nuff said. They’re full of healthy fats, fibre and are also a complete protein (meaning they have all the essential amino acids for protein synthesis), they keep me so full because I seem to get hungry like every ten minutes, I tend to drizzle then with olive oil (more good fats and antioxidants) and pop a little rock or salt on (this pink salt malarkey is kinda BS but it looks sooo pretty so i do kind of understand) et voila. *Sidenote- people are also scared of salt, don’t be, just don’t have too much or too little because too little can cause really horrible side effects. Plus, salt makes food taste delicious, just stay away from the super processed crap.
Dinner: Anchovy salad with brown rice, cheese, tomatoes, cucumber, little more avocado with apple cider vinegar and olive oil. I also had pan fried asparagus on the side because I love asparagus and its also a prebiotic. Prebiotics are different from probiotics and I shall explain: Prebiotics are compounds in food which make your gut a really nice cosy welcoming place for your bacteria to live- prebiotics are food for the good bacteria. You want to feed these little guys because the relationship is reciprocal, you look after them ad they will look after you. Then you have probiotics which are the bugs, the good guys that you want in your digestive tract and you want lots of different types because the more diverse, the better.
I love anchovies (yes I know that makes me a wierdo in some peoples eyes but honestly I love them), theyre a good source of protein and healthy fats and great in salads!! They are an acquired taste and I totally get why people detest them, so have tuna instead or salmon and if you don’t like fish, then grow up, hahaa no i’m kidding, have some chicken instead or cardboard if your a vegan or whatever. Sorry but I have no patience for preachy vegans they really do my swede in so no hard feelings but this blog isn’t very vegan friendly, but each to their own it’s all down to personal preference and I respect peoples dietary choices just dont bang on about how your saving the planet with your almond milk because your not. At all. And soy is really bad for the planet too so you think your being sustainable but your really not your just being a sheep.
I also do snack throughout the day which I have not mentioned here- the sole reason being that I will do a separate post dedicated to healthy snacking and give you guys some inspo!
I’m sure many of you will be familiar with this diet trend that has sweeped the nutritional and gym bunny world over the past few years. Protein. A high protein diet. Protein this and protein that, everything has added bloody protein in it, even mars bars (wtf?) Is this meant to make us feel less guilty for eating it or what? Madness IMO.
Since carbs became demonized (see my previous post on why this is sooo last year), protein fell into favour and was hailed as the ultimate ‘weight loss macronutrient’. The idea behind it being that protein is digested slower than carbs therefore will keep you satiated for longer. Makes sense, right?
Whilst, yes on the one hand we do need protein, in fact is it an essential component to our diet and we must consume it regularly to sustain life and aid muscle recovery etc, you can have too much of a good thing and an extremely high protein diet may not the be healthiest diet after all (despite what PT’s tell you…). In order for me to explain this to you, I’m going to go back to basics and explain what protein is, what its made up of and how we break it down (metabolise it) and how our bodies use it to make its own proteins. So, stick around for a mini beginner/ refresher science lesson (and even if that’s really not what you want to read in your spare time, maybe just scroll past the next few paragraphs).
What exactly IS protein, and why do we need it???
Proteins, as you may have heard back at high school/ secondary school, are the ‘building blocks of life’ they are made up of little units called amino acids of which there are 20 in total. These amino acids are linked together by peptide bonds forming polypeptide chains. 11 of the 20 amino acids our body can synthesize by itself provided it has the correct ‘carbon skeleton’ via amino acid synthesis (biochemical pathways). The other 9 amino acids are called ‘essential’ because we cannot synthesize them, meaning we must get them from our diet (meat, dairy, fish, eggs, legumes, nuts & seeds etc). And YES you can get enough essential amino acids from eating a plant based diet, you just need to make sure you have enough variety, did you know rice and beans as a meal provides all essential AA’s and is therefore a complete protein meal? Sounds like a really boring meal but as long as you add spices and flavours etc it could be a yummy, healthy and very cheap lunch or dinner dish.
So, when we consume protein, our digestive system breaks it down via a multitude of different processes into individual amino acids with the help of enzymes (which are also proteins). Our body then uses the amino acids for something called ‘protein synthesis’ which is when basically our DNA tells our body exactly what proteins to produce from the amino acid pool via a whole host of processes involving mRNA and tRNA via transcription and translations processes etc etc. To give you an idea of just how important this is: pretty much everything is proteins: our hair is a protein, so are our nails and even the snot from our nose; they are all proteins!
Put it simply: we eat protein, break it down into the individual amino acids and our body then makes it’s own proteins from these. The recommended amount of protein daily, (the RDA- recommended daily amount) is about 0.8g protein per kilogram of body weight- so, if someone is 55kg they would need 0.8×55=44g meaning someone weighing 55kg would need 44g of protein each day- the equivalent of 1 chicken breast an an egg. That actually isn’t a lot of protein at all and most people probably get double or even 3x that amount since every man and his dog have gone protein mad. Why is this? IMO we, as humans always have to have something to focus on in our diet, whether it be cutting carbs or going low fat (which is really bad ans i will touch on that in a later post) which have both had their time, now it seems the focus is on ‘protein’ we have glorified it and we seem to think if we eat more it will automatically = weight loss. I think ultimately we want a quick easy one dimensional answer or focal point and sadly, it just is not that simple when it comes to diet. Actually it is, have a balanced diet and consume all macro-nutrients in the recommended (and correct) proportions, don’t eat too much and get off your arse and exercise instead of eating that whole family pack of crisps on the sofa (and yes, I have most defo been guilty of this..)
When we consume more protein than our body needs (which is what a lot of people are doing in this contemporary society) and when our body has to break them down, our liver has to ‘deaminate’ them- this basically means it has to remove the amino (nitrogen containing) group, this creates ammonia, which is toxic to us so is immediately reduced to urea which is then filtered out by your kidneys and comes out in urine. In effect, you wee out excess protein thanks to your hard-working in built detoxliver and kidneys. Literally pissing money down the toilet. This is why initially you see weight loss on high protein diets because your weeing loads and you loose water weight.
Excess protein is also used as energy and burnt just like glucose (glucogenic amino acids) or it is stored as fat if your overall energy consumption is too much compared to your activity level. If you are exercising alot then, yes you may need a little more protein to aid muscle growth and recovery i.e. an extra couple of eggs or handful of nuts or chicken breast but you also need to be replenishing your glycogen levels, so eat some carbs, too! It is not necessary to be chomping on sneaky-low-carb-additive-filled protein bars whilst washing them down with cherry bakewell flavored protein shakes of which you can’t pronounce half the ingredients. Guys, it’s a money making scheme and the companies are lollllin all the way to the bank. Here’s something to put it into perspective: a handful of peanuts gives you your BCAA’s- so much cheaper and natural to eat them in a wholefood source (pass me the peanut butter and a massive spoon please!!) So, save your money and go get some nice new clothes or gym gear instead.
Nutrition In Practice- Improving Nutrition in Prison
Section 1.0
History and Background:
It is vital we fuel our body and brain
with a supply of nutritional food. According Humanist Psychologist Abraham
Maslow; food and water is the most basic, essential physiological need that all
humans require if we are to ‘self-actualise’ (reach our potential) (Maslow, 1948). Everyone
should be able to access adequate nutrition, in order to fuel their body to
sustain life. Sadly, this is not a reality in all communities and settings; one
of which is prisons (Godderis, R.,2006).
Why people behave the way they do and actions
that people engage in is a hugely complex question with no simple answer. It is
likely there are a myriad of factors with interact & together, govern our
thoughts, feelings and eventually our behaviour and define who we are. One such
factor is that of ‘food and nutrition’ and the idea that food affects mood and behaviour
is hardly a new revolutionary one (Wurtman, 1987).
In environments which are extremely
structured, such as prisons, food and mealtimes are seen as a highlight of the
day as they break up the monotony of the mundane routine, meaning food itself is
a really significant part of prison life (Godderis, 2006). However, mealtimes can actually be a source
of anxiety, anger and frustration for inmates and therefore a catalyst for aggressive
behaviour. This could be because they have hardly any choice what they eat or
when they consume their meals, and this can lead to a perceived loss of
control, and they may feel, to some extent undermined leading to low
self-esteem. (Valentine & Longstaff, 1998).
Presently, according to the report ‘life
in prison: food’ the amount spent on each prisoner per day (for 3 meals) is
about £1.87 due to budget cuts, previously this figure was around £2, (Edwards et al., 2007) and needless
to say the food provided is of poor quality, lacking in nutrients, such as essential vitamins and
minerals, and ultimately not providing core nutrients which the body requires.
Poor nutrition and consumption of unhealthy food does not just have adverse
effects in the short term but also long term because it can lead to deficiencies,
high cholesterol, hypertension etc (Cecchini et al., 2010) which will then place extra burden on
health services. Improving diet in prisons is not just beneficial in the short
term but also for overall health, rehabilitation and reintegration back into
society after prisoner’s release.
Furthermore, eating healthy food has
been scientifically proven to positively impact every aspect of our lives
including mental health and physical health. It can prevent depression (Sanchez-Villegas and
Martínez-González, 2013), increase overall lifespan (Hunt and Hellwig, 2016), increase
cognitive function (i.e. learning and working)(Shatenstein et al., 2012) and even
decrease anxiety (Bonnet
et al., 2005). Prisons are home to society’s most vulnerable and mentally
unstable individuals (nowadays, in prison you are more likely to have a mental
health disorder than not to have one) (Yi, Turney and Wildeman, 2016) (Nguendo Yongsi and Lele Nkoagne,
2018), yet we are feeding them very poor
diets. It simply does not add up.
Concerningly, it has been found that most of the snacks available
to buy in prison shops in the UK and the US are “high in fat or sugar” (HFSS) (Eves and Gesch, 2003). Considering the whole host
of negative effects sugar can have on young children when they consume too much
of it (Benton, 2008); they can become very hyper
(sugar rush) and misbehave until they crash out due to the sudden spike and
surge of glucose in their blood because the sugar has caused dramatic fluctuations
in blood sugar levels. It is likely the same happens to adults when they
consume large amounts of processed and/or sugary foods this can cause peaks and
troughs in blood glucose levels (Jenkins et al.,
1981), which can then cause fatigue & irritability after the sugar
rush has ended (Taylor & Rachman, 1988). According to the report ‘life in
prison: food’, research found when prisoners are given nutritional supplements
it reduces aggression and violent behaviour, this adds credence to the fact
that if the body is receiving the correct requirements to function optimally it
can positively impact behaviour.
There is a plethora of evidence supporting
the idea that better food in prisons is not only a necessary change but an essential
one (Ramsbotham & Gesch, 2009). In fact, the dietary choices an individual makes, such as
including fish in the diet, combined with a balanced intake of nutrients, and
good overall nutrition is associated with reduced rates of violent behaviour (WHO,
2006)(Benton, 2007); it is likely due
to the fact fish contain essential fatty acids (DHA & EPA) which are
essential for brain development and overall optimal brain function (Innis,
2007). A longitudinal study, where 83 children were fed an enriched nutrient
diet from the age of 3 till they were 5 years old, the children were significantly
less likely to be involved in antisocial behaviour at the age of 17, so it
would seem diet had a really long-term affect upon behaviour (Raine et al,
2004). However, confounding factors may have affected the findings such as
upbringing, environment and genes and there was no control group to allow for
any comparison.
A
study from 1983 of 3000 prisoners was conducted over 2 years where refined and
sugary foods, snack foods and sugary drinks were replaced with fruit juices
(unsweetened- so less ‘free sugars’) and popcorn instead of HFSS snack foods.
They found a 25% reduction in assaults and a remarkable 100 per cent reduction
in suicides (Schoenthaler,1983). However, they failed to include a control
group and use a placebo, also it is difficult to establish causation as there
could be a number of confounding variables. The evidence in favour of improving
foods within prisons is compelling, whatsmore is that there is no downside to making
healthier choices available to prisoners.
Section 2.0 Healthy Menu Composition
Monday
Breakfast: Protein Fibre
Super Porridge Cost- 40p per serving
Oats (fibre & complex carbs)
Milk (protein, iodine)
Pinch salt
Flax (EFA’s, fibre, plant protein)
Cinnamon (blood sugar balancing)
Honey (optional)
Lunch: Arrabiata
(tomato & chilli) pasta- 65p per serving
Wholemeal pasta (fibre & complex carbohydrates)
Tinned tomatoes (lycopene source)
Olive oil (heart-healthy unsaturated fats)
Garlic
Lemon (vitamin C)
Chilli
Basil
Peas (protein)
Dinner– Vegan Thai
dahl curry w/ brown rice 79p per serving
Ingredients:
Olive oil
Onion
Knob of Grated ginger
1 Red chilli
Bunch of Coriander
Cumin
Coriander
Cinnamon
Turmeric
Garlic
Lentils (fibre and complex carbs)
Stock cube
Coconut milk can
Brown rice
Portion of frozen carrot/spinach/kale/peas (extra
veg)
Tuesday:
Breakfast: Rice pudding 33p per serving
Short grain rice
Whole Milk (or plant based fortified milk if
vegan or lactose intolerant)
Pinch of Sugar
Cinnamon
Flax
Lunch: vegan fajitas w/ wholemeal wraps, mixed beans as
protein source 84p per serving
OR
Roasted tomato soup w/ wholemeal bread (complex carbs,
fibre) and cheese (protein, fats and iodine) 95p per serving
Dinner: Tofu soy
terryaki shiitake mushroom stir fry w/ noodles 87p OR tofu stir fry w/ mixed veg and noodles in a chilli, ginger and soy
sauce 72p.
Fruit compote (stewed
fruit) or fresh fruit available as after dinner treat
Roasted Mediterranean vegetables w/ quinoa (protein &
fibre) sprinkled mixed omega rich seeds sprinkled on top with vinaigrette
65p per serving
Dinner:
5 bean chilli non carne w/ brown rice or baked potato 70p
per servings
OR
Black bean burgers with homemade chunky chips 85p per serving
OR
Sweet potato, spinach and chickpea curry w/ brown rice 45p
per serving
3.0 Menu
Rationale:
Breakfast:
I have designed the breakfasts specifically,
so that they are filling and have as much sustenance as possible. They are rich
in fibre and complex (slowly digested) carbohydrates as opposed to simple (quickly
digested) carbohydrates. It is recommended we get at least 30g of fibre every day,
so by having a fibre rich breakfast (such as porridge, as oats are rich in a
fibre called beta glucans- which are also beneficial for the immune system and
help lower cholesterol) (Gunness and Gidley, 2010) this helps to reach the 30g
target.
Fibre is an extremely beneficial food
source for the gut microbiome and is great for overall gut health because colonic
bacteria break down fibre using cellulytic enzymes and release short chain
fatty acids (such as butyric acid) which are then uptaken by colonic cells and
nourishes them (Scheppach, 1994).
Furthermore, the majority of serotonin
(the ‘feel good’ and ‘happy’ neurotransmitter) is made in the gut from the
amino acid tryptophan. A plethora of evidence now suggests that the overall
health of the gut (a diverse microbiome) has an influence upon our mood (the
gut brain axis)(O’Mahony et al., 2015)
Furthermore, fibre slows down digestion as it
increases the viscosity of chime making you feel fuller for longer (Heaton, 1973) and preventing blood sugar fluctuations.
I have also included dairy products in the breakfasts for protein and iodine. Iodine
is an essential nutrient which a huge amount of people are deficient in and it
is essential for thyroid health to produce thyroid hormones for growth and
metabolism (Medeiros-Neto,
1990).
I have suggested adding in flax
seeds to the breakfast dishes for cheap extra fibre, plant protein and
essential fatty acids (EFA’s). EFA’s are essential for brain and cognitive
health and consumption of EFA’s has been associated with positive behavioural
change in both children and adults (Raine
et al, 2014). Plant based sources of omega 3 is far cheaper than animal
sources such as salmon although there is some discussion about how effective
humans are at converting ALA to EPA & DHA (Burdge and Calder, 2005).
Lunches & Dinners
I have designed the lunches and
dinners to be dishes which the prisoners would be familiar with such as stir
frys, fajitas or curries. However, I have put a healthy twist on them (i.e.
chilli con carne without the meat but with 5 different beans instead). I have included
lots of plant-based dishes for 2 reasons: firstly, to decrease saturated fat
intake from animal products as evidence shows sat fat can have negative long-term
effects on health (Hariri, Gougeon and Thibault, 2010). Secondly,
it’s in accordance with the new planetary diet guidelines where we are being advised,
both for our own health and for the planet that we decrease our intake of
animal products and increase consumption of plant products in order to consume
a healthier sustainable diet (The Lancet Planetary Health, 2017). The lentil dahl curry is a cheap, high plant
protein (19g) and high fibre (12g) meal which is also high in complex
carbohydrates which will ensure a steady release of energy. It’s also very
versatile because you can add in extra veg such as spinach or kale or tomatoes to
give it vibrant colour (to make it more appealing) whilst further increasing
the fibre, antioxidant and vitamin and mineral content.
Ginger and garlic both have potential
anti-bacterial properties (Ogodo and Ekeleme,
2013), whilst coconut has anti-microbial properties (Shilling et al., 2013)– meaning the dish is immune boosting. In environments which are so
confined such as prisons where prisoners live in extremely close proximity, germs
and bugs can spread very easily so it is important to consume food which have
immune boosting properties. According to UK prison population statistics over
half the prisons are overcrowded, holding 8000 more prisoners than they should.
I have included brown rice in most
of the dishes for a source of complex carbohydrates and fibre, it is also a
cheap and filling wholegrain so will add a huge amount of sustenance to the
meals. I have adhered to the eat well plate’s recommendations by basing the
meals on starchy carbohydrates (pasta, oats, rice, lentils or tortillas),plenty
of fruit and vegetables, minimal sugars/ sweet foods, and minimal saturated
fats but included unsaturated fats (cooking oils and seeds).
3.1 Storage:
Most of the dishes can be made in
advance in large amounts, frozen and stored for use later on, i.e. dahl, chilli
non-carne, fajita mix, muffins can all be frozen then defrosted and heated
before consumption. The dishes that cannot be frozen can be made very quickly
and do not require much expertise. The porridge and rice pudding do not require
much planning or prep and can be made really quickly. Frozen vegetables can be
added in during the heating process such as frozen spinach, green beans, peas
or carrots. According to literature (Burger et al., 1956) (Favell, 1988) frozen vegetables
retain nutrients, especially Vitamin C better than fresh as the produce is
frozen very soon after picking. Frozen vegetables are also cheaper than fresh
and can be stored for long periods of time meaning there is a potential for
less food waste which again is more sustainable.
3.2 Budgeting:
The prices either fall within the
£1.87 or just over, however if they do exceed the budget, it can be justified
because the meals would provide a healthy and balanced intake of nutrients with
the correct ratio of macronutrients and provide essential vitamins and minerals
(of which prisoners are deficient) (Zaalberg et al., 2009). For the slight
extra cost, it would ensure long term gains because by providing the prisoners
with better food it will improve their overall health and thus make them less
likely to be susceptible to things such as obesity, hypertension and heart
disease which would then in turn decrease the burden further down the line upon
the NHS. Furthermore, it could potentially reduce recidivism rates and improve
behaviour of the prisoners both inside the prison and when they get out and
reintegrate back into society, this will cost the state less because the
prisoners are less likely to reoffend and go back into prison. There is a
wealth of evidence to show that improving prisoners nutrient intake has a positive
impact upon violent behaviour, recent evidence showed when prisoners were
given a supplement with nutrients and EFA’s for 2 weeks; the number of offences
decreased by 37% vs the control group who had a placebo where there was no
behaviour change observed (Kershaw, 1999). These findings have been replicated
in Holland which gives them a further degree of credibility.
3.3 Demographics:
Currently, the prison population in
the UK (England, Northern Ireland, Wales & Scotland) is 92,500. In England
and Wales (EW) there are 83,430 prisoners in total. Since 1900 the prison population
has increased by 400% in EW meaning the population has quadrupled. To put the prison
population into perspective and context, per 100,000 people in the general
population there were (at the most recent count) 179 prisoners in EW.
The prison population is aging (due
to people living longer and increased lifespan because of advancing medical
care) with 16% of prisoners are over 50 years old but the biggest age group is age
30-39 years old.
Prisoners of non-white ethnicities
make up just over a quarter of the prison population compared to 13% of the
general population. The majority of non-white ethnicities are either African or
Asian. Figure 1 below shows the
breakdown of foreign prisoners (11% of the prison population).
Figure 1- Breakdown of nationalities of foreign prisoners in
English and Welsh prisons
With regard to religion; just under
half the population are Christian (48%), 31% are of no faith, and the third
largest proportion are Muslim (15%) Figure 2 shows the proportions of religions
(in England and Wales.
Figure 2: Proportions of different religions within English
& Welsh prisons.
Willingness to comply, accept and
eat healthier food is a potential issue that one may come up against if the food
served in prisons was to change abruptly and suddenly. This is one of the
reasons why I have designed the menu the way I have, and it is centred around familiarity-
i.e. I have chosen dishes that the prisoners would be familiar with (rice
pudding, porridge, curries, fajitas and burgers) but I have made them healthier
to ensure every meal will provide as much nutritional sustenance and satiety
factor as possible. By including dishes such as curries and stir fry’s it means
that different ethnicities will feel not feel excluded and it takes into account
ethnic and religious diversity. Considering the meals are mostly plant based it
is suitable for all religions and food requirements, it’s also keeping up with
the times as the amount of vegans and vegetarians is on the increase. (In fact,
it’s been observed that people in prison have become vegetarian or changed
religion to get better food). By shifting to a more plant based diet it means
prisons will be doing something beneficial for the planet as it is a much more
sustainable way of eating and as well as being a lot healthier.
5.0 Concluding thoughts:
Prison should be a place whereby people are rehabilitated, it should be seen as a tool to improve behaviour and ensure after inmates have served their time and ‘paid their debt to society’ they can reintegrate back into the world and not make the same mistakes or bad choices that they made in the first place. We cannot expect them to be released, and all of a sudden as if by magic, become law abiding citizens. If we want them to make positive impacts upon society and lead more successful lives, not reoffend or engage in other criminal behaviours we must provide them with the tools which will allow them to do so. One of these tools which can be extremely powerful is that of ‘food’ and by empowering prisoners with healthier food options as well as giving them the knowledge to facilitate healthier choices, I strongly believe it will have extremely significant positive effects on their mental and physical health, both short term and long term.
References
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I have chosen to write this post about something extremely important which I have learnt from studying Nutrition at University this past year which I want to share on this blog…
THE most important thing I have learnt is how important it is to focus on EVIDENCE BASED NUTRITION, this means when something is scientifically proven with a whole body of research behind the claim or guideline about whether something works or not or even if it could cause you any harm, none of this fuddy duddy faddy nutrition BS. It is vital as health professionals (nutritionist and dieticians etc) give out advice based upon solid evidence and sound research- btw the alkaline diet is total rubbish and has no scientific evidence behind it (the guy behind it is now in prison…) , turmeric probably does not cure cancer, and apple cider vinegar (ACV) probably only helps with weight loss because if you have it first thing in the AM you feel sick and don’t want to eat again until lunch, chilli does not speed up your metabolism and the keto diet isn’t the holy grail for weight loss- it actually can be pretty dangerous unless you have epilepsy that does not respond to medication, which is what it was designed for in the 1920’s. Lemon water does not alkalise your body, if it did you would die, and drinking lemon water too often could actually wreck your teeth as it’s super acidic and can strip away enamel. OMG I could go on forever, I’m in my element!!
When advising people about what to eat we need to remember that as a health professional we have a huge responsibility and these people are putting their trust in us that we know what we are talking about and that we are giving out the correct advice, not telling them micky mouse bullshit and trying to sell ‘the dream’ short term fix. All too often I see Instagram influencers or ‘wellness guru’s (I think that’s what they call themsevles..) dishing out dangerous and flat out WRONG advice based on no science whatsoever- the latest I heard was that when you eat sugar your bones have to leach out minerals to help digest it or some rubbish along those lines…
The scary thing is some people believe everything they read and don’t question it or go and find the research paper and see what the authors actually found! I am going to admit that before I started my Masters I was one of those people who believed what I read and became gluten free because ‘gluten is like sandpaper for your gut’ (i’m not going to name and shame because that’s mean but this quote was taken off a well known nutritional therapists website/blog). Some really interesting research came out a few weeks ago from Edinburugh University that sums up what I’m saying quite nicely; it was found that social media influencers give out incorrect diet advice 8 times out of 9 and only 1 out of 9 bloggers give out correct, trustworthy and credible information about weight loss and health. Personally, I find that stat really quite damning and terrifying considering this ‘information’ is so widely available and easily accessible to everyone. The blogger which gave out correct advice was a registered nutritionist with the Association for Nutrition (Afn), to be registered with the Afn you have to follow precise guidelines and be bound by a strict code of ethics, ultimately to protect the public and ensure you are giving credible evidence based advice. Basically, it’s all about evidence based on science, and science is super cool cos it can prove or disprove hypotheses/ theories about whether something works or not or even if it could potentially cause harm. One thing I cannot stress enough is ask for the evidence or go and find it out for yourself. So, next time you hear or read any health claim, someone tells you to do something crazy like putting butter or coconut oil in your coffee ask them WHY because aside from the fact its gross there’s f**k all evidence to suggest that this is ever a good idea.
Okay, rant over and time to wrap this up because i’m hungry and want to go make my breakfast (avo & eggs on wholemeal toast because i’m hashtag basic) and I hope you can take away from this post a few important things: take stuff you read on instagram at face value because it’s probably not true or its skewed and not totally reliable. Question everything!!!! don’t blindly accept and trust everything you read, if something is too good to be true then it probably is.
With regards to who to trust when taking nutritional advice- ask for EVIDENCE (there’s that word again!) and you are looking for QUALIFICATIONS; Registered Dieticians (RD) and Nutritionists who are registered with the Afn (ANutr or RNutr) look for those letters after their name and your onto a winner. These are the people who have studied really hard to gain these qualifications to be able to give out credible advice, so in future when someone starts to dish out some nutritional ‘advice’ such as PT’s (ps these guys should DEFO not be giving out diet advice in any shape of form, in fact they should just refer you to the eatwell plate as their training does NOT qualify them to advise people on diet so they should stick to what they know, (they will just tell you to eat a shit ton of protein and super low carb and low fat- this I will touch upon in a later post because I learnt and will explain why a super high protein diet is not always the best idea..). You don’t see nutritionists trying to dish out specialized exercise advice, so stick to your job description and what you know people!!!
ANYWAY rant truly over now, I hope you learnt something or at least found this interesting and kinda helpful!!
You probably associate it with pretty neg connotations, or perhaps not. I would not want to make any hasty assumptions about my lovely readers, no judgement here we are all friends.
BUT, I think we all know that over the past few years carbs as a food group have been bullied (poor carbs!!! nah I’m sure they’re fine and don’t want a pity party!) and demonized as ‘the bad guys’; they make us fat and spike our blood sugar, they hinder any weight loss and if you want to loose weight you simply MUST cut them out of your diet!! I’m guessing these are the kinds of things you have heard about carbs and whether you believe them or not these rumours are real and very much ‘a thing’.
And before I started my course (your going to be sick of hearing that turn of phrase in a few blogs time!) I was a self confessed carbophobe (I think that’s how you spell it..but then again I don’t think it is even a word so there’s no definitive way of spelling it but i’m sure you know what i’m getting at). I was pretty much carb free and avoided them at all costs as if they were contagious or some shit, I was the low carb queen. I’d go as far to say I was probably verging on keto (I will do a blog post on this absolute BS really strange diet fad and explain it at a later date), not sure if I was hardcore enough to be in the keto category completely (keto-gory, again defo a made up word but today they are just rolling off the tongue) but I gave it a pretty good go. I, like many other people believed carbs were evil and don’t even get me started on bread or any gluten containing carbs cos they terrified me! (Remember ‘gluten is like sandpaper for your gut’? Yup, i totally believed that and thought gluten was also the work of the devil. So, I got on with my low carb life feeling really really smug and judging other people who ate loads of carbs (jeeezzz, I am not making myself sound like someone you’d wana hang out with am i, trust me on this one, i’m not like this anymore, so bear with me PLZ whilst i tell my tale).
Your probably wondering, ‘did you feel good?’ or something along those line of what were the effects it had on your body. So, here goes, it’s truth time…to be honest, I felt AWFUL, there I said it, I admitted it. Oh that felt good.
But in all seriousness, I did. I felt tired, grumpy, lacking in energy and really foggy brained, I couldn’t really exercise so I never felt amazing after my runs or like I’d achieved anything (because I hadn’t, because I didn’t have the energy DUUHHH). Not only did it affect my energy levels but my cognitive function too, I didn’t feel as alert or quick thinking. I kept saying to myself ‘oh let your body get used to it’ and other BS like that, and other people who were also on the low carb brigade churned out similar shit to try and make me stick with it. So I did, I persevered for a long time even though I felt really shitty but I honestly believed it was the right thing to do according to loads of, what I know now is, PSEUDOscience (basically, fake science).
Then September came and I started my MSc, one of the first modules was Molecular Nutrition & Biochemistry- which BTW I LOVED, it was totally my thing because I love science and detail and learning complex shit, god, that sounds really nerdy but anyhow, I loved it and did really well in the exam too because I was so passionate about it. It was all about how our body uses food at a molecular level, how its dispersed in the body and affects the body’s processes and functioning. One of the topics was human metabolism, basically- how we convert food into energy within our cells, and the pathways along the way i.e. glycolysis, pyruvate dehyrogenation and TCA/ citric acid cycle- these all sound super scary and complicated but they’re actually not its just how we break down our food and use it as energy to keep us alive (if you are interested in the step by step pathways then there’s some great youtube vidoes explaining it all). In metabolism glucose (glucose is from carbs when we break them down) is a hugely important energy source, and actually is the preferred energy source for our bodies and the brain. Basically glucose is our bodies preferred energy source and we get glucose from carbohydrates when our bodies break them down, starting in the mouth where starch is broken down to maltose via the enzyme amylase in our saliva. We even store glucose in the liver and our muscle cells as glycogen so that our bodies have it readily available as a constant source of energy when blood glucose levels are low.
Anyway, I’m not going to bore you with a science lesson because i’m sure that’s not what you are here for, but I will say that as I started learning more and more about metabolism, it dawned on me that actually carbs are a pretty essential part of our diet. I also learnt more about the different types of carbs- does ‘good’ and ‘bad’ carbs sound familiar? So, not all carbs are made equal and there are different types- simple and complex carbs. I shall explain: simple carbs are broken down really quickly and absorbed into the blood really readily, like sugar (sweets) and white bread, they tend to be foods which aren’t particularly fibrous or foods which are more processed (white, refined). Then you have the ‘complex carbs’ which are harder for our bodies to digest, therefore we digest them slower and they give a more steady slower release of energy and do not spike our blood sugar (they have a low GI), these foods tend to he high in fibre, e.g. brown rice, quinoa, wholegrain bread which is why they are digested slowly because fibre slows down digestion as it increases the viscosity of chyme (the food mixture in our belly becomes more viscous).
Both types of carbs have a place in our diet which is why I dislike the term ‘good’ and ‘bad’ carbs because the ‘bad’ carbs (simple) carbs provide our bodies with immediate energy i.e. they are good for long distance running or if you feel like your lacking in energy as you haven’t eaten in a while then consuming something such as a jelly baby or a date or dried fruit might be just what you need as a quick pick me up. Complex ‘good’ carbs are great for sustained energy levels to ensure you feel energised throughout the day (oats, brown rice, wholegrains etc). It is about the quality AND quantity of carbs you are consuming. I would always advise eating more ‘complex’ carbs for 2 reasons: they have a lot of fibre (we should be getting around 30g per day of fibre)and fibre is really beneficial for health (more in a later post where i will explain why fibre is SO good for us), plus they provide you with sustained energy and prevent blood sugar spikes to keep you feeling fuller for longer and energised all day long.
Oh and another reason, did I mention carbs are GREAT: they are satisfying and yummy and a diet with no carbs is really dull and dreary and boring and you spend the whole time wishing you were eating that delicious looking mouth watering bowl of creamy pasta that your mate ordered so you have insatiable food envy which just makes you miserable whilst you chomp away on your grilled chicken salad sans bread sticks knowing fully well your going to be knackered later and your tummys already rumbling….
On that note I’m going to go and make a portion of wholemeal pasta with tomato and mascapone sauce YUM. So remember guys, enjoy your carbs but try to opt for complex ones to ensure you get your fibre fix and if you just don’t feel like brown pasta cos you want white instead or want white toast instead of brown sometimes- just go for it, listen to your body and don’t deprive yourself. Just don’t eat it everyday and remember, moderation and balance is the key to a happy and healthy diet, we all know that depriving yourself is just f***king miserable and aint nobody got time for that!
A very warm welcome to my blog ‘Nutritionel’ whether you’ve stumbled across it by chance or heard about it from someone, I hope you enjoy having a nosy around and reading the ramblings of an aspiring nutritionist.
This I my first post so….bear with me, I am an amateur blogger and have just decided to begin my blogging journey. I want to see it as a kind of online journal where I can be really real and honest about all things nutrition and use it as a platform to share my knowledge and expertise. So, if you are interested in the field of nutrition, health and food then defo stick around and keep reading!
Perhaps I should introduce myself, I am 23 years old and currently studying a master’s degree in Human Nutrition at MMU. I completed my undergraduate degree in Psychology at the University of Newcastle nearly 2 years ago. I began teacher training shortly after graduating but soon decided it was not for me, so I followed my heart (and my gut!!) and pursued further education in nutrition and health (plus, as nerdy as it sounds, I just love studying and learning about nutrition). I have been super passionate about nutrition for about 6 years now and even though I used to research and read up on it in my spare time I was desperate to study it and gain a recognised qualification, so when I discovered I could do a masters I applied straight away and awaited with much anticipation to start the course. I have nearly completed it and in a short time I will be a qualified nutritionist which is super exciting (eeeek!!).
You may be wondering why I became so passionate about it in the first place, and I think it’s a perfect topic for my first ever blog post as it’s pretty relevant…so, here goes: I was in sixth form (college) in a zumba class when it suddenly dawned on me when I realised how sluggish and lethargic I felt, I asked myself why I didn’t feel full of beans and super energetic…but then how could I ever expect to feel energised if I wasn’t fuelling my body with the correct foods and nutrients? I thought back at what I had consumed that day and it was hardly the picture of health. It was one of those light bulb moments or penny drop moments- whatever you want to call it, it was such a vital moment for me because (as cheesy as it sounds) it shaped my future and it gave me so much drive and passion.
This was not something I did in baby steps either, I went from eating a reasonably unhealthy diet (crisps and chocolate featured heavily and often) to hashtag clean eating and all-that-wellness-bullshit literally overnight, it was like someone had flicked a switch (go hard of go home, eh?). I cut out all refined sugar and processed foods, carbs etc all the ‘demons’ and food stuffs that are used to scaremonger us, you name it- I eliminated it. I also started reading, researching and delving into the world of nutrition and health in my spare time (at the time I was revising for my A levels), hours would go by and I just loved finding out more and more info- it was a whole new world to me and something which I found myself becoming really quite passionate about, and to be honest it felt really empowering to find something that I was genuinely interested in and loved to learn about, as well as the fact it’s so relevant and important!
I will use this blog as my journey and tell my own personal health
and nutrition story, I will explain my mantra and food philosophy along the
way. I will include my honest thoughts and feelings about the nutribollocks and
the bullshit headlines and nutrition myths we are bombarded with all too often
and try to debunk them with sound evidence based responses to them. I will also
do some what I eat in a day posts because I know how much people seem to love
them (I know I do, anyway!!). Basically, I’m just going to use this as a
platform to share my knowledge, expertise, my thoughts and opinions and make it
available to anyone who is interested in reading the ramblings of a soon-to-be-qualified
nutritionist. I hope you enjoy reading it- and if you have any questions do not
hesitate to contact and post a question for me!
Nutritionel 