A lovely, Lazy weekend…

After a couple of busier weeks we have been looking forward to a super chilled weekend together.  Starting with a seven mile run round the city on Friday I then had a relaxed evening with Milne and Andrew and we were all tucked up in bed early.

Saturday morning was, by far, the best moment of the weekend, we took Milne swimming for the first time and she LOVED it!  Super tired from half an hour in the water she slept through all our big food shopping (this month we did five weeks of shopping in one day!)  after a stop in the flat for some homemade soup we headed out with Jilly, David and Daisy for a six mile walk in the forest- the perfect afternoon activity.

DSC_1574 To finish the weekend we had a lovely active Sunday, starting with a workout, family yoga in our new playroom and a two mile run with the pram.  In the afternoon we managed to get round to some jobs I have been putting off all week in the flat and then we headed for a family walk and a trip to Jessie’s kitchen to look at some garden and homeware.

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A lovely relaxed weekend is exactly what we needed to reset our batteries for another wonderful and busy week ahead.

Let me know what you go up to over on Instagram.

Falda

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The dress that changed my life…

Three years ago Andrew and I were invited to his colleagues wedding.  We were newly engaged and on cloud nine.  I was so excited to attend the wedding and show off my engagement ring.  It was also a chance to wear the blue lace Zara dress I had snapped up in the summer sales just three months before.  Just before the wedding I was spending a day with mum and I decided to try on the dress to see what she thought of it.  To my horror the dress that had fit so perfectly that summer no longer went over my arms and in some parts my body was actually pressing out of the lace!

That night I went for my first run in about two years with my Mum which led to me to taking part and finishing the Rome marathon just four months later along with my super hero mum and friend Izzy.

I’m not saying that fitting into the dress was the most important thing in the world, what was important was seeing how just a few weeks of stuffing myself with beer, chips and fizzy drinks had affected my body and ultimately my health.  

Not fitting into that dress resulted in me and mum training for and running a marathon together – one the most rewarding experiences of my life and has led me toward my current path of good physical and mental health.

I have since worn the dress on various occasions and felt amazing.  It really did change my life (sort of).

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Falda

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Nutri Ninja Review…

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What? Nutri Ninja Pro Complete

Why? After three years my Nutri Bullet, gave out- it kept leaking, stopping and giving me the occasional electric shock.  I had heard good things about Nutri Ninja and at only £39.95 I decided to try!

Well? I didn’t think I could love another blender quite as much as my Nutri Bullet, but the Nutri Ninja did not disappoint.  All my smoothies have been super smoothe and with no leakage.  My favourite part is that it blends all my frozen fruit and vegetables perfectly – something my Nutri Bullet had stopped doing in its old age! The only thing I am not so keen on is the noise- this model is very loud, so loud my cat leaves the room – so i’m not sure how the baby will react!!  But, overall, If you are like me and love getting all your greens in one quick smoothie and don’t mind the noise then I would definitely recommend a Nutri Ninja.

Ninja Nutri Pro Complete Personal Blender 900W – BL470UK – Silver

The complexity of protein…

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The story with protein is complex.  It is easy to read that you need 42g or 55g or 70g of protein each day.  Try as we might we can’t quite get a definitive calculation on the amounts that a body might need but we know for sure that a most important consideration is that you consume essential amino acids from a variety of sources.  Your body will produce non essential amino acids and if you are sick or vulnerable in some way you may need additional “conditional” amino acids.

We are not specialists in the field of protein consumption.   However, we have found some useful and credible nutrition sources that know what they are talking about so you can inform yourself of your own needs.    

  • The World Health Organisation’s (WHO) publication on amino acid requirements in adults is very helpful – the summary is on page 149!  
  • You could also use this handy calculator that will give you some estimate on your protein requirement.
  • And this source seems quite sensible as well
  • We most like Nutrition Facts run by Dr Michael Greger

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As vegans we have to pay some healthy attention to protein AND so that we can respond to the criticisms from non vegans that we don’t consume enough protein.  To be honest many meat and animal product eaters don’t get sufficient amounts of protein at the right levels and quality either.  Munching up a fat laden, hormone injected meat burger is not a healthy option even if it supplies some protein!

We at Falda_Eats like to – eat!  So the way we see it is this:

Eat a whole bunch of different foods and as much as you want to cover all your protein needs and never be hungry or fat and have loads of energy to ensure that you can be as active as you want – It is simple.  See our protein food list below.

And if you want some proof that you can be a high performing vegan athlete, for whom the right levels of protein is essential check out these guys performing at top levels across every discipline.

Mum’s high protein breakfast:  Avocado on toast with garlic mushrooms

One slice of seeded bread toasted and spread with half an avocado covered in 4-6 sliced mushrooms sauted in water, garlic and a pinch of salt.

Protein content approx 10g

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Foods to cover the essential amino acid bases

seaweed, pumpkin, peas and pea protein, whole grain rice, sesame seeds, watercress, turnip greens, soy, sunflower seeds, kidney beans, figs, avocados, raisins, dates, apples, blueberries, olives and even bananas, rye, cashews, almonds, oats, lentils, cabbage, hemp seeds, chia seeds, spinach, sunflower seeds, cranberries, quinoa, apples, and kiwis, watercress, spirulina, parsley, avocados, cashews, chickpeas, brazil nuts, wheat, figs, onions, cacao, leafy greens, berries, olives, and seeds, sprouted grains, asparagus, mushrooms, all lettuces, leafy greens, winter squash, celery, peppers, carrots, chickpeas, onions, apples, oranges, bananas, quinoa, lentils, and peas, blueberries, cranberries, oranges, and apricots, cantaloupe, hemp seeds, chia seeds, buckwheat, potatoes, cauliflower and corn.

From the team at falda_eats.

 

Happy Birthday Mum!!

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It’s mum’s birthday today and she has just signed up for her first half marathon in Spain – and it’s next week! It is great that she can make that decision and complete that sort of distance without months of training at the age of 51. It is all because she keeps herself healthy and fit with daily runs of five or six miles along with longer runs of eight to 12 miles every couple of weeks.

Mum also does regular yoga and body strengthening. But she feels the most important aspect of her lifestyle is her plant based diet. Like me she can eat a lot but it is all good stuff packed with nutrients. She also makes a daily tea with turmeric and grates the root freshly into her stews and salads.

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Mum’s main meal of the day is her huge salad. She normally combines beans (a different type each day) with spinach, tomatoes, grated carrots, cucumber, red peppers a spoonful of crushed nuts and seeds and then adds a balsamic vinegar, garlic and mustard dressing.

For breakfast her favourite is half an avocado on a slice of toast and in the evening she will cook up a small portion of rice, quinoa or couscous with some more beans in a tomato sauce or with a lentil dhal

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Mum argues that if you consistently eat well you will consistently feel well!

Proving this to be true for herself mum set out to prove that her diet could work for others and experimented on her friend Mark who needed to shed a few pounds.

Mark travelled to Spain and stayed with her for three weeks. Eating mum’s plant based meals and never feeling hungry, over the course of his stay Mark lost a whopping 24lbs and left energised and motivated to lose the same again!

We are looking forward to Mark guest posting his experience in the coming weeks and telling us how much better he feels with his new diet and zest for life.

Hills…the best alternative or no alternative?

Last week in Spain there was no alternative to taking on early morning hills.  We were staying in a valley and to get anywhere it was uphill or…well it was uphill!

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The first run was a shock as the gradient was challenging to say the least.  The next two runs were a mix of fear of the gradients and fun because what goes up has to come down – to lots of cool water and a big breakfast.

The last run – well I was just glad it was the last.

The thing is that just in those few days I have strengthened my legs, improved my aerobic capacity and definitely increased my endurance.

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And that was all good because this week I had a tremendous  time walking up Scotland’s most easterly Munro without any problem at all.  I could enjoy the space, the views and the camaraderie of the other walkers without huffing and puffing and no stiff and sore legs.  A great day out.

 

How tiresome…

I had a great weekend on a photo shoot that I hope will show my followers the fun and health of plant based living.

It was just slightly marred last evening when I watched a BBC documentary that highlighted a woman telling her audience that eating cadbury’s chocolate was good for you and plant based “diets” were a fad and people like Ella Woodward, whose cookbooks I treasure were unhealthy and promoted eating disorders.

Really?  When was it that the BBC allowed skewed and scientifically dubious rants airplay without challenging such assertions by offering the other side of the story?

Why are we still listening to folk who don’t practice good health, care little for the environment and don’t seem to understand the negative moral, social and economic aspect of meat eating?

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I would never suggest that carbohydrates should be left out of a diet nor that you should avoid a whole food group.  I might not eat cheese and milk but I know to ensure I have even better sources of calcium and vitamin D.   Of course we need a balanced diet and a great deal of care needs to be taken to achieve this.  But that is the case whether you are a meat eater or not.

I think the rise in obesity, diabetes and other related illnesses as a result of fizzy drinks and sugar and fat laden choices should be of far more concern than taking a slice out of people living a healthy and “balanced” lifestyle.

Check out my blog post- What I really eat – here

What’s taking so long?

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Eating plants over meat just makes too much sense.  Plant production uses less land, water and fossil fuels.  It produces much less CO2.  It is just more efficient – it is win win: more nutrition can be gained whilst using less natural resources to get it.

Who says so?

Well the World Health Organisation, WHO in a joint report with the Food and Agricultural Organisation of the United Nations.

They found that:

“Although two-thirds of the world’s population depends on cereal or tuber-based diets, the other one-third consumes significant amounts of animal food products. The latter group places an undue demand on land, water, and other resources required for intensive food production, which makes the typical Western diet not only undesirable from the standpoint of health but also environmentally unsustainable. If we balance energy intake with the expenditure required for basal metabolism, physical activity, growth, and repair, we will find that the dietary quality required for health is essentially the same across population groups.”

What is unbelievable is that the report was consulted on in 1998 and reported in 2002 – and we still haven’t changed our practices significantly!

Read the whole report here

If they can do it why can’t we?

It seems that the Chinese health ministry has released dietary guidelines, supported by no lesser figures than Arnold Schwarzenegger and Avatar director James Cameron, with the goal of cutting meat consumption in China by 50% in the next 15 years.

If this goal was achieved it it would, I understand, mean a reduction in meat consumption that would be greater than all the meat consumed in the US.

I wonder how long it will take Europe and to me very importantly Scotland to issue similar guidelines.  And again I have to ask if the science is there why are public bodies feeding meat to kids in school, to patients and staff in hospitals and elderly folk in care homes?

This is such a good step in the right direction both for the happy health of Chinese people as well as for a happy planet.

You can read more about it here

Here is a fabulous podcast with Rich Roll and James Cameron’s wife Suzy Amis Cameron  explaining their journey to plant based eating.

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Don’t take it out on me…

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Not that long ago I overheard a work colleague complaining that she thought I was too thin and did too much exercise and not eating meat was the reason that I was unhealthy AND that and she felt sorry for any children that I might have!

Now keep in mind that each day I work out for about 16 mins and try to run between three and five miles I don’t think I am over extending myself.  Of course if I am training for a marathon or half marathon I run a lot longer maybe twice a week and with more intensity once a week.

If anyone is interested I getting some inspiration  from Doc Andrew Murray just now- Check him out here.

Now the point here is that this woman (sorry ladies but it always seems to be a woman!) is really overweight.  She doesn’t exorcise, her legs get sore!  Her children are also overweight.  I have only ever seen them eat finger foods like crisps and drink sugar laden fizzy drinks.

So I asked myself “I wonder how her lifestyle is working out for her?”

It’s not hard to answer.  She is unhealthy and comes across as equally unhappy.  I think my happiness and health adds to those feelings and rather than tackle the problems she has she instead finds fault with me.  It is a shame that she doesn’t have a system to help her, that would allow her to embrace change and transform her into the happy person I know she could be.

And just for the record I also get down and fed up. Sometimes a 6 am workout is the last thing I want to do.  Sometimes I want to sit  in my pyjamas and eat processed foods.   But overall, I am a very happy and healthy person.

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