So in this post I told you alllllll about how I had watched all these documentaries and for both environmental and ethical-animal-based reasons, I wanted to try being plant-based.
I committed not to the full vegan lifestyle, but to being as plant-based as possible.
It was amazing initially – read the original post for the energy and endurance boost I felt. Then I had a couple of odd symptoms (not the ones you’d expect funnily enough!) and then it was fine again.
I managed to last a couple of months, before landing back at officially flexitarian (eating some meat, some fish, some dairy but aiming to be as plant-based as possible – so I tend to have at least 2 vegan meals a day generally).
Why did I ‘stop’?
The blunt honest truth is I do still agree with the ethics and environmental arguments, but I had to stop for my mental health.
As an ex-ED sufferer, I was aware ‘restrictive’ ways of eating need to be handled with care. I really didn’t think I’d be affected. But I was. I started to get anxious, obsessively check labels, feel sick and jittery around meal times, and obsess about what I could and couldn’t eat. If I had to go out, I’d worry about if I’d be able to eat anything or not.
And while maybe it’s possible to work through these things, given my history, and my on-going story with depression, I decided I didn’t have to be perfect.
I can still aim to eat as little animal produce as possible. To choose clean, ethical beauty and makeup products as much as possible. To help promote healthy plant-based options. I’ve swapped my shakes to vegan protein, converted Boy to almond milk in his lattes, we’re making changes…
But I’m not perfect. I’m not fully vegan. And while I’m sorry I can’t be fully consistent with the fact that I think it’s ideal to be vegan, I feel the need to be selfish and take care of myself on this one.
I hope I’m not letting anyone down, but I wanted to tell it like it is!
Positive lasting effects
I now do eat pretty much 2 meals a day that are vegan now, we’ve made some permanent swaps, and I’m more aware than I ever was before of the impact of my lifestyle choices.
It also made me make WAY more effort with fruit and veg variation, and getting more colour in my diet definitely felt like it gave my skin, mental clarity and energy levels a boost.
I feel better educated about animal welfare than before, and so I am trying to make more conscious decisions. While I’m not perfect, I’m working to reduce my impact and avoid supporting animal products as much as possible.
I care more about the impact of my lifestyle in other areas and make more effort to reduce plastic and recycle too.
It’s taught me loaaaads of tasty brand new plant-based recipes, and learning about plant-based protein sources has been great nutrition knowledge.
So there have definitely been some positives!
As my nutritionist and the lovely human being Rhiannon Lambert says, we don’t have to label our food choices.
I firmly believe this. But if I had to technically put a label on it to sum it up for you, I guess you could call me flexitarian.
However, ultimately, you are unique and need to do what works for your mind, body, ethics, all that good stuff. So don’t stress! Let’s support each other in making incrementally better choices for the planet, but also support good physical and mental health in others, whatever that may look like, and try not to judge others’ diets.
What about you guys, how do you try to live consciously while balancing your own physical and mental health?
I hear some of the meat-eaters sighing already – another person who has a fitness instagram jumping on the plant-based bandwagon.
I wanted to share with you my thinking behind going plant-based (& a disclaimer that while I strive to introduce as many plant-based, vegan foods and focuses into my daily routine, I’m still technically a vegetarian I guess), my motivation and what has ultimately influenced me, and a bit about my history with meat etc. before this just as background.
I am not sharing this to be preachy, or to copy all the #plantbased fitness influencers out there. And I am not sharing this as a spontaneous New Year’s resolution.
So let’s talk. First, winding back the clocks…
My diet background since my teens (eating disorders aside)
I actually spent 10 years as a pescatarian…
Pescatarians still eat dairy and fish, just not meat. I started this in Zambia when given some dodgy quality meat, and kept it up for a decade, plus or minus one slip with some chicken.
But I’d always reassure people it wasn’t for moral reasons, I just didn’t want meat.
But then I started eating meat again…
As I got into training (initially weightlifting, then boxing) more, I thought I needed more protein and got sucked into the chicken, broccoli, sweet potato bro-food thing, although I still wouldn’t eat lamb or pork or processed meat.
I did try a week vegan as an experiment because I saw so many people doing it, but I decided I’d miss cheese too much, and my motivation wasn’t really strong enough. Needless to say, it didn’t last.
My diet immediately before going plant-based
To be honest my diet over the last 6 months has been increasingly plant-based as I became more aware of micronutrients, phytochemicals and overall health via influencers like The Food Medic and my nutrionist Rhiannon Lambert, both of whom encourage lots of veggies and fruit, and healthy whole-foods, but equally don’t prescribe veganism or vegetarianism… I was eating probably about 20% plant-based, 60-70% vegetarian and 10-20% organic lean meats like chicken or seafood.
So I was phasing in more and more plant-focussed eating.
I haven’t touched dairy milk for like 6-7 years though – I woke up one day and just found it disgusting and didn’t want it anymore, so that’s an easy one for me.
Why did you make the jump to committing to being ‘plant-based’? Are you vegan, or vegetarian? What’s the difference?
Valid questions, all!
So plant-based is where you try to follow a diet that is powered by plants i.e. avoiding animal products.
Veganism is the all-encompassing lifestyle where you ONLY eat plant-based foods and do NOT eat any animal-derived products (e.g. honey, cheese, milk, eggs, meat, fish) and you don’t wear anything animal-derived (e.g. leather, fur), you only purchase products which are cruelty free and not tested on animals etc. etc. It touches every aspect of your life, and you avoid all animal-derived products.
Vegetarians don’t eat meat or fish, but do eat eggs and dairy.
Pescatarians don’t eat meat, but eat seafood, eggs and dairy.
I went plant-based ultimately for a combination of ethical and environmental reasons, some health factors, and therefore I aspire to be as vegan as possible.
However, I acknowledge that I may not be perfect – I do still own leather items, for example, or I may eat an egg from the chickens in my dad’s back garden every now and then, or have a little bit of non-vegan chocolate. I’m trying to cut this out as much as possible, I know the dairy and egg industries are very problematic, but I don’t want to lie and pretend I’m perfect or that the vegan transition is an easy one, and I know it would piss off a lot of very strongly devoted vegans for me to say I was vegan, if I was eating honey or whatever, which I may do…
I totally agree with veganism from an animal rights and environmental perspective though, hence why I want to do what I can.
Like Rhiannon Lambert, I don’t believe I need to label my diet per se, but I guess militant vegans would call me a vegetarian who tries not to touch animal products but occasionally has a bit of cheese. Vegan-curious. Whatever. I’m going with the aim to be plant-based as that seems to be socially-media-lly acceptable and offend the fewest people.
However, I always said I ‘admired’ vegans but couldn’t commit myself. I said I couldn’t cope without cheese. I called it ‘joyless’ food. I agreed with the arguments against animal cruelty but was still too scared to watch Cowspiracy. I tried to push it out of my mind. I also figured, well I buy free range eggs, that doesn’t hurt animals. Cows have to be milked… (I discovered I was wrong on both counts, as you’ll see in a sec).
Then Venetia’s episode of Talking Tastebuds with Lucy Watson got me thinking that I should own up to my choices and not shy away. I should fully educate myself and then if I could still stomach meat etc, so be it.
I watched the following documentaries over the course of two days:
What the Health* (*take this one with a pinch of salt, much seems accurate on deeper research but some isn’t – eggs are NOT as bad for you as cigarettes!)
Suffice it to say, animals, even allegedly ‘free range’ ones are not being treated well. Factory farming is a horrific industry – slaughterhouse conditions are shocking. Cows are kept perpetually pregnant to keep them producing milk. So many male chicks who aren’t layers are killed horrifically. Chickens are kept in horrific conditions to keep them artificially laying more and more eggs per year instead of just spring. This is just a sample as I’m not here to preach or shock, I just want to give a flavour of some of the things I either knew and ignored, or didn’t know at all… now I can’t ignore any of it.
For the planet…
Then there’s the environmental stuff – the vast quantities of land destroyed for meat farming, the water wastage, the CO2 footprint, the cow’s fart methane thing which is actually a huge problem, the oceans being destroyed because trawling for tuna kills hundreds of thousands of other sealife too including seahorses and other species.
Then there’s the health side. Hormones and antibiotics and unsanitary, shit filled conditions in slaughter houses. The fact that in the US, the dairy and meat industries lobby so hard they affect government health guidelines, and are the producers of fact sheets so even the Diabetes and Cancer bodies won’t openly admit how much processed meat and dairy can be bad for you.
Milk is baby cow growth fluid, full of hormones, to make a little calf get to the size of a big cow ASAP.
All of this stuff, that once I’d seen it, I couldn’t unsee.
For my mental health…
I read a couple of studies which implied a plant-based diet could help depression, which as many of you will know I’ve been in a 2 decade + battle with. I need to track down the actual journal articles to fully assess credibility, but feel it’s worth the experiment.
It just feels like the right thing to do, but in some circumstances there are reasons not to go vegan (especially if you’ve suffered from anorexia or overly-restrictive disordered eating – always consult a doctor and nutritionist).
The animal thing and the environment thing are pretty big for me. Blackfish is actually about killer whales at Seaworld, and when the baby was separated from its mother and she just floated shaking at the corner of a pool wailing in grief was just heart-breaking.
I guess I knew this all on some level before, but by distancing myself from it and not properly educating myself I could act like it was ok. But now, I don’t think momentary pleasure from eating something is worth all of that. It’s too sad. Not to mention not sustainable.
Q: How do you know if someone is vegan/plant-based? A: They’ll tell you!
I have fulfilled this already by posting in this much detail, but I wanted to explain my reasoning and make clear YOU DO NOT HAVE TO BE VEGAN OR VEGETARIAN TO BE HEALTHY.
Up your plant-based eating as much as you can for health reasons but you don’t have to entirely quit meat and dairy and seafood. Those are things you can make decisions about based on ethics and sustainability – you do you.
I don’t wanna preach, but I do think the reasons are worth stating, and I feel like I do have a very little platform to do good things, so hopefully this resonates to some degree and encourages you to consume a little more consciously, even if it’s just #MeatFreeMonday!
Can you just make the switch quickly?
People do, I think, but I’ve gradually become more and more plant-based over the last few months anyway.
I’ve also read a lot of articles and watched a lot of youtube videos by people with tips for going vegan, and things they wish they’d known, so I think the best thing, personally, is to do it gradually, to let your body adjust to the increased fibre.
So how am I finding it… truthfully?
I’ve been doing this since before Christmas, so a couple of weeks now. Have I slipped and had a non-vegan product? Yes.
But I’ve stuck to my plant-based-vegetarian philosophy, focused on consuming fresh, whole foods and plant-based recipes. I found AMAZING vegan cheese (hey violife!) and vegan pizza (Waitrose and Pizza Express!) for when I need those things in my life… and all in all it’s going really well.
I have been feeling:
Endurance during workouts has improved
More connected to the planet and animals etc – sounds woo woo I know, but it’s soooo nice to not just be thinking about myself and trying to eat well in a way that is nourishing for the environment as well as me!
My body has…
Not really reacted to the change so far, because I guess I’d gradually been becoming more plant-based so I’ve not found any of the bloating/digestition issues a lot of people report*
I had a bit of blue cheese over xmas that DEFINITELY wasn’t vegan.
I also had a bit of non-vegan chocolate.
It’s a process! While some may disagree, as far as I’m concerned this is about a sustainable lifestyle change and REDUCING ANIMAL PRODUCTS as MUCH AS POSSIBLE for the LONG TERM, and so a few slips overall may happen but won’t throw me off the wagon!
Friends who react saying they don’t give a f*** about animals, and I’m ridiculous not to eat meat etc. etc. I don’t have any plans to preach or convert anyone, but I’d like my lifestyle choices to be MINE ❤
[*Post publication edit (3rd Jan 17:55): literally the before day this post was scheduled to go live, so yesterday, I started noticing afternoon headaches, which have continued today (the day of publication) – so like, maybe negative symptoms a couple of weeks into this? I’m also feeling very nauseaous. This MAY OR MAY NOT BE CONNTECTED to my diet change – I am diarising what I’m eating, and tracking it to test it. According to Google, these aren’t unusual things to experience while your body adjusts. Of greater concern to me was something happened last night that has never happened to me before except when I’ve had a severe fever – night sweats. So I need to monitor this, and check in with my doctor and nutritionist at the earliest opportunity. Remember there is no substitute for qualified advice!]
All of the things I’ve watched, been inspired by etc. in this decision are linked below and above throughout this post. Watch/read/listen for curiosity’s sake if nothing else – you don’t have to change how you eat at all, but being informed is always nice!
Make sure if you do this, you check in with professionals and ensure you’re looking at supplementation in the right way – protein believe it or not is super easy to get from plants (you just need to know your complete proteins from your non-completes, and how to combine different sources to get all the essential amino acids!) but Vitamin B12 and iodine are super important too.
So those of you who also play with me on instagram may have seen that I ended up in hospital on a drip and medicated up last weekend, and it did really shake The Boy & I up and is leading to some massive lifestyle changes, so I thought I’d share details.
I went to some leaving drinks on a Friday night – had a few glasses of wine, got suitably happy… phoned my boyfriend after my last one today I was coming home and getting an uber.
I then (apparently – I don’t remember this!) called him back, barely making sense, saying I felt ill and couldn’t breathe and needed help, and that I was in the bathroom. I then passed out while throwing up, still on the phone to him.
He managed to call someone to come and find me, and they kindly looked after me. At this stage everyone just thought I was drunk, although the Boy has seen me drunk many times over the last 13 years and never seen anything like this. He managed eventually to get 2 different taxis to take us home, half way, then fully (thank god I apparently wasn’t ill in the taxi!)
However, I was throwing up every few minutes, couldn’t breathe properly and my throat was swelling. After I’d been vomiting for 12 hours non stop and my throat was literally visibly massive he realised something was wrong and I had to go to hospital.
We went to A&E and they checked me over and sent me to the minor injuries unit – I was dehydrated and having panic attacks because I couldn’t breathe or stop being sick.
They put me on a drip, did some tests (I hate needles but literally barely even noticed I was in so much pain!), gave me medication and saline solution and kept me in for a while. After 2 litres of fluids and whatever medicine they gave me (I was pretty out of it and not paying attention to be honest!), I started to feel more normal, but super weak.
Eventually after ruling out a few things and finding my blood alcohol level wasn’t high enough for me to be so violently ill, the conclusion was that, most likely, I had a reaction to a specific type of wine.
However, it’s also possible that I’m now intolerant to drinking generally.
To be honest, I really don’t feel like testing it… I am quite happy to never drink again.
I’m a bit confused they didn’t discuss interaction with my current medication with me (I told them multiple times I’m on 20mg fluoxetine daily at the moment) as I know that could have affected things too.
The nurse said she’s sure it’s the brand of wine, but the doctors didn’t specify. Either way… I can’t end up in hospital again, whatever the reason, and I feel awful for scaring the Boy and my family like that, and so I am planning to stay sober. To be honest, given my tendency to use alcohol to feel better because of my depression at the weekends, I never had the healthiest relationship with it anyway, and so I think this is just a great sign / excuse / reason etc to stop drinking altogether.
I received lovely messages from so many of you, so thank you! And also some amazing support from someone who came forward to talk to me about what it’s like giving up drinking and I’m so grateful as I know in the UK it’s not an easy thing – culturally it is pretty unthinkable to the British!
I’m just super grateful for the NHS (all of that amazing, kind treatment was so smooth and efficient, I somehow had a private room, and it all just comes out of general tax and National Insurance that me and the rest of the country pay every month – we’re so lucky this exists!) and also for my health and my body and what our bodies are capable of!
I’m back to my normal self and boxing again after a few days’ recovery, and I know being sober carries a lot of stigma but I’m hoping I can share this with you as part of this wider health and fitness journey – this blog has always been mostly nutrition and workout focussed but lately has moved to cover and be more open about my mental health. Not drinking is something that I think spans all these areas, and so while I’m not for a second saying anyone else has to give it up (I wouldn’t be if I hadn’t been through an allergic/intolerant reaction and been really freaked out I suspect!), I’m hoping my wake up call will inspire people to just be careful of their health, drink sensibly and healthily, ensure you’re not drinking for mental health support (alcohol is a depressant and will not help here although it feels like it does – it’s a slippery slope, friends!) and if you do have an allergic reaction you know to get some help and get yourself treatment ASAP!
Tonnes of love, and any other non drinkers with tips, stories… please connect with me and share as I’d love to hear!
Everyone gets stressed and anxious, some more than others, but pretty much everyone can relate in some way! It’s become such a ‘thing’ (people talk about being busy and stressed and anxious 24/7 these days!) that we’re all looking for easy ways to de-stress all the time. While there aren’t any magic solutions, there are some effective tried-and-tested techniques, all of which help me manage my mood and hopefully will help you manage yours too!
Zen-up your life & feel better for Fall
Wake up early for a workout. This literally kickstarts your day in the best possible way, releases a rush of endorphins, boosts mood and creativity and is great for physical and mental health.
Snooze & hydrate
Make sure you’re getting 7 hours sleep a night, minimum.
Drink water! 80% of the human body is made up of water so it is ESSENTIAL!
Break free from the desk trap
Get away from your desk at any opportunity you can – easier said than done most days, but even a 20 minute walk at lunch, extra trips to the loo or to grab a coffee… movement and a change of scene always helps!
Get ruthless with social media – detox those screens!
Minimise social media usage if it’s making you compare yourself with others. De-toxify your insta and facebook by unfollowing and unfriending anyone who is making you feel bad – it’s not selfish to prioritise your sanity! An instagram cull can be so mentally cleansing if people’s content is irritating, making you envious or feel inadequate, or just isn’t what you want to see! It’s YOUR FEED. You decide.
Cut the caffeine (sorry!)
Reduce caffeine as much as possible – caffeine will amp up your stress levels and elevate your heart rate, and try to stop drinking it after lunch or it will still be in your system when you’re trying to go to sleep – true story!
Rewire your brain & delete ‘perfectionist’ from your vocabulary – rest is valuable!
Sometimes it’s okay to be good enough and not always work the overtime or volunteer for an extra project. Remember that, and rest up. You’re no good to anyone burned out!
Not just for New-Ageys… the science supports yoga and meditation
Yoga and meditation are amazing ways to promote what scientific studies have termed the ‘relaxation response’ – an alteration of your chemical state that is good for body and mind! They also help build resilience and flexibility, both mental and physical.
Fresh air ‘n’ breeeeeathe
Go outside – even just for 2 minutes – if you feel overwhelmed. It can totally shift your perspective, break up the day and give you a second to collect yourself.
Just. Say. NO.
Learn to say no – if you don’t want to go to that social thing, just get out of it and look after yourself. FOMO is so 90s. There’s no need for it!
Ditch public opinion & love yourself
Work on getting comfortable in your skin and not stressing about what other people think about you – whether you do this with yoga, meditation, journalling, sport, art, therapy, or all or none of these – honestly, it’s LIFE CHANGING. At 27 I had some mega realisations about living MY LIFE and liberating myself from being concerned with other peoples’ views of me… and it is honestly insane once you get there in the BEST POSSIBLE WAY. Obviously we’re all human and so relapse sometimes, but overall… I promise, you’ll feel amazing.
Re-prioritise… the good stuff
Recognise that work isn’t everything. Once you prioritise your relationships and your loves (be it a boyfriend, boxing, or family) you’ll feel so much more content with life. No-one dies wishing they’d spent more time at the office, however driven.
Nostrils, nostrils, nostrils (pranayama baby!)
Pranayama breathing, aka alternate nostril breathing. Sounds a bit mad, but I love this stuff… try it! It works. Go on. Give it a google.
Cultivate curiosity in new things, be it exploring, or learning a new language. Being stimulated in non-worky non-burnouty ways is so great for stress busting and feeling like you’ve achieved something, and re-invigorating your inspiration levels.
So, there you have it, my favourite ways to stay zen while spinning plates (or try to!) No-one is perfect and no-one can be chill all the time, but the nearer I get to 30 the more I realise what matters to me, and feeling happy and mentally and emotionally healthy is more of a priority than ever – I no longer have the obsession with beating myself up about things and stressing to the max… so I hope this helps you get happier too 😉
So those of you who orbit in the instagram fitness/nutrition universe along with me may have noted the recent controversy surrounding ‘The Carnivore Diet’.
Yup, that’s right, a diet advocating essentially only eating meat (and possibly eggs).
Now you don’t need to be a genius to work out that ANY DIET advocating extremes of ONLY EATING ONE THING or cutting out other major food groups is problematic.
The Nerdy Nutrition Science Bit – why eating only meat is ridiculous
Why? Because we humans need a variety of not only the major building blocks for our bodies, macronutrients – protein, healthy fats and carbs, but we also need the smaller stuff in smaller amounts, micronutrients – all the little vitamins, minerals, things like iron or selenium or Vitamin A etc (see books The Food Medic by Hazel Wallace, Jr Doctor or ReNourish by Rhiannon Lambert, nutritionist).
A picture of optimum health involves a balanced plate, as advocated by Harley Street Nutritionist Rhiannon Lambert – which means eating a rainbow, the easiest way of achieving your micronutrient goals – focus on different coloured fruits and veggies! – and a balance of the macronutrients – palm size of protein, thumb of healthy fat, firstful of carbs (ideally things like wholegrains – brown rice, quinoa etc).
The carnivore diet cannot provide you with these micronutrients, which include antioxidants and phytochemicals, the stuff in certain fruits and veggies which helps influence your epigenome to avoid cancer and other serious health issues.
The carnivore diet is also not providing people with complex carbohydrates, the main nutrient our brains use for energy, not to mention key to the production of seratonin (tryptophan can’t synthesize to make seratonin without carbs people!), often known as the happy hormone, and often considered to be lacking in people with depression.
The carnivore diet is also missing fibre, key for the internal digestive system and weight management, and a critical part of a healthy diet.
“Mrs X tried the carnivore diet and within weeks her cancer was cured!”
“I tried the carnivore diet and my psoriasis cleared right up – nothing worked for years before that!”
“I tried everything to lose weight but only the carnivore diet worked!”
So let’s look at anecdoctal evidence. Someone says something worked for them and people rush out and try it because we all want an easy mircale that provides perfect health – it’s too boring to acknowledge we have it well within our power to exercise, eat balanced meals and control lifestyle factors like stress and sleep!
Anecdotal evidence is an issue because:
They cannot positively know what caused the change without having tested it logically and systematically against everything else: this would mean only having one variable, for an experimental period of time, and keeping everything else EXACTLY THE SAME. Then doing the same to test other factors. To establish ONE THING as a root cause / cure, you need to eliminate the confusion of other factors. So if their sleep, stress, diet, job, commute, anything changed within that period, it has the potential to skew results. How do you KNOW the diet changed things? You can’t reliably separate it from other variables. You also ideally need a control group, and a group which has variables tested to see how patterns emerge, and whether correlations exist at all.
Even if you do test out variables as systematically as possible using the scientific method, you are a sample size of ONE. This is NOT ENOUGH to establish something as true for the rest of humanity. Sample size is key! 1,2,10, 20… they’re all pretty small groups when you think about it!
Additionally, we’re emotionally and cognitively biased towards people we know, so if our best friend says ‘OMG I tried this and it worked for me!’ we’re much more likely to not be questioning and critical and just take things as true, which is an issue!
On a slightly separate note, I find it so frustrating when people say they’ve tried ‘everything’ but just can’t lose weight – this usually means every fad diet, and therefore it’s no wonder! They’re not healthy, they’re not sustainable, they encourage deprivation-binge cycles and disordered approaches to eating, and typically once they’re over people return to their ‘old’ ways without ever wondering if their ‘old’ ways were this issue in the first place! Their version of trying everything doesn’t usually include the unsexy but simple and EFFECTIVE balanced eating, movement, and moderation with treats.
The final thing I wanted to touch on in this post is trolling. Rhiannon Lambert is a highly educated, highly qualified professional, and she came out on social media to denounce this diet (quite rightly!) because it’s making dangerous false promises, not to mention encouraging unhealthy eating habits.
The trolling she received was not ‘healthy debate’ or ‘offering an alternative perspective’. It was personal. It was vindictive. It was unnacceptable. I know that ‘keyboard warriors’ are supposedly emboldened by being hidden behind a screen to say things they’d never say to someone’s face, I know technology ‘de-personalises’ things – but that’s no excuse, not in a million years, to troll, attack, bully and dissect an individual, full stop.
Further, in this case Rhiannon was RIGHT and putting forward a highly qualified professional opinion (although note even people who are WRONG deserve to be treated with respect and dignity!) backed up by PLENTYYYYY of scientific evidence.
If you want to debate in a healthy way, don’t shout, don’t troll, don’t attack. Harness legitimate evidence (so in this Carnivore Diet situation, studies – although there aren’t any credible ones that support it, so you’ll have a hard time), reason logically and calmly, and while being adversarial is okay in THEORETICAL terms – argue with VIEWPOINTS, attack VIEWPOINTS, not people.
Plenty of other nutritionists have come out with exactly the same view, but Rhiannon’s public profile makes her a target for abuse and it’s totally unacceptable.
Are we done now…?
I hope this cleared up a few points on the Carnivore Diet, and why I 100% believe you shouldn’t be following ANY fad diets – as ever, I’m not a qualified nutritionist, but I take my views and everything I’ve written above from my nutritionist who is INSANELY qualified, from other nutritionists, from my personal studies and from scientific journals.
I hope this also highlights why you need to be smart about ‘anecdotal evidence’ and recognise it’s actually just a story and doesn’t prove anything!
And finally, it shouldn’t need to be said, but it seems that it really does in today’s day & age – trolling, bullying and harassing people is just not on kids.
Sending tonnes of love to you all, and to Rhiannon, and here’s hoping that we can share and spread POSITIVITY and arm ourselves with facts and information! Positing new ideas, theories, hypotheses is TOTALLY OKAY but before citing anything as true we need to DO THE RESEARCH!
Louise Thompson was initially best known for her role in pseudo-reality TV show, Made in Chelsea, but now arguably she’s equally well known for her abs so impressive you could grate cheese on them! The pocket rocket is also one of the founders of Pocket Sport, a luxe fitness clothing brand.
Louise never looked unhealthy but admits to having all kinds of issues, not least with her relationship with alcohol. Subjected to public scrutiny in the extreme, she ended up suffering with anxiety and having very poor self-image.
Her brand new book Live Well with Louise documents her journey, from struggling with body image and unhealthy habits to transforming her mindset, ditching the booze binges and loving workouts and healthy food.
It also contains recipes, and workout routines (approved by her PT boyfriend Ryan Libbey (also of MIC fame!), of course!)
So… what’s the low-down? Yet another unqualified celebrity book, or worth a read?
What could have been just another celebrity offering diet advice is actually a relatable, down-to-earth account of an unhealthy relationship with health, to a total transformation which yes, while it’s very aesthetic and ‘abs-y’ also conveys the important message that health, taking care of your body, good nutrition and MOVEMENT can be cool… and that binge-drinking and hangxiety are actually not all they’re cracked up to be.
While your average girl or guy can’t relate to being a celeb, I personally relate SO HARD to Louise’s use of alcohol for confidence, and going a bit too hard in my teens to early twenties.
Louise’s transformation from non-stop ‘ragers’ as she calls them where she’d drink so much she’d black out, to a healthier focus on fitness and health with the occassional social red wine with friends and family at dinner parties or with a cracking Sunday roast is something all of us who went to uni, damaged our livers and need a kick up the butt in terms of healthy living can relate and aspire to!
Here I was dubious – on opening the book I thought here we go, another book by a non-nutritionist purporting to give dietary advice… But she doesn’t! She openly states she’s not a nutritionist but openly shares what has worked for her. She goes by what I feel is a very simple and similar philosophy to my Harley Street Nutritionist Rhiannon Lambert. Louise advocates filling half your plate with veggies (rainbow, variety, you got this!), quarter with complex carbs (ideally without the beneficial fibre stripped out, so rather than white bread and rice go for wholegrains, legumes, brown rice, sweet potato…) and a quarter with lean protein.
YES PEOPLE, LOUISE THOMPSON EATS CARBS AND STILL HAS A STUNNING, LEAN PHYSIQUE. I am so happy to see celebrities endorsing healthy, balanced meals and helping combat the media myth that carbs are bad. (See my stance on carbsand why they’re essential here!)
Louise’s recipes are surprisingly varied, and there are tonnes of them!
It’s not a slim and flimsy book with a couple of dinner ideas – it’s jam-packed with tasty, balanced meals, and YES it includes desserts and dinner party appropriate dishes!
The recipes are easy to follow, and the photography is gorgeous.
I did feel this section could have been more extensive, but the circuits are decent with beginner, intermediate and advanced options, and approved by her PT boyf.
Louise breaks down each move for anyone who’s new to exercising, with clear photographs and descriptions of how to execute the movement, and tips for upping the intensity if it gets too easy.
All in all, while there aren’t loads of options, her 11 minute ab blast is great, and then she offers 3 circuits – easy, medium, and hard – which are enough to get you started, and you can always use her book as a base to create your own.
Best of all, they’re do-able from home, no gym or super-fancy equipment required!
Definitely worth it for Louise’s personal story, and the recipes… and I do love her ab routine, so I’d say it’s worth the (affordable and fairly small!) investment.
I don’t know about you, but I’m an obsessive reader. This applies to fiction for fun, but also non-fiction, articles, blogs…
If I want to learn about something, I trawl through EVERYTHING I can find on the topic. It’s a little bit weird and obsessive, actually…!
And this can be a really useful (if nerdy) habit, especially if you want to learn how to do or achieve something.
I think education and research is so important and it pays to be well informed! But if, for example, your wellness goals are as follows:
Get healthier by exercising 3 times a week and improving my body composition
Meditate or do yoga or something for stress relief.
They’re great goals to have! Doing some reading about nutrition is going to be key, and if you’re new to exercise, you’ll want ideas for what to do, how to train, how to do it safely… and if you want to reduce your stress levels but don’t know how, have always thought meditation and yoga were a bit woo woo until recently til they became in vogue, you’ll want to do some reading around that too… which type of meditation, how do I do it, how do I know if it’s helping, does it really work, where is my nearest yoga class…?
I’m not for a second advocating skipping your due diligence! But there does come a point where people fall into blackholes of reading about their goals instead of getting up off the sofa and doing it!
It’s almost like we think by READING about the best foods to eat, or the BEST ab exercises, that will give us the results.
Sadly, it won’t.
So as I say – be informed, please do! – but know when to stop.
Staring at articles about celebrity diets and training programmes and how to optimise your training and best butt exercises will not make your dream health (and bonus improved body!) goals any better.
Reading about relaxation, fancy breathing and meditation techniques, or fun buzzfeed things on ’10 things you’ll know if you’re a yogi…’ will not make you less stressed.
You need to do the work darlings.
I have fallen into this trap SO MANY TIMES! I spent money on more nutrition programmes and coaches, read EVERYTHING, stalked celebrity height and body weight stats and how they achieved their results, googled everything to do with nutrition and fitness… It wasn’t until I’d fully healed my eating disorders, seen a Harley Street nutritionist, spent some time in therapy and done a whole lot of soul-searching that I stopped obsessing and started focusing on what I was doing.
Stop worrying about the pros, about what is ‘optimal’. Chances are, you’re not an Olympic athlete.
Regular physical activity, and healthy balanced nutrition will get you where you need to be if your goal is fat loss, for example.
People read about bro splits vs full body days vs intermittent fasting… basically, it’s about finding what works for you, and even IF a study says something else is ‘optimal’ if it doesn’t suit you, you won’t stick at it, so it’s not really optimal for you is it?
I hope this makes sense – I just see so many people get either overwhelmed with information, or get sucked into this idea of perfection by reading everything under the sun rather than making small, sustainable changes.
PS. if your goals are fitness and health based, these are the essentials on this site to browse, and from there just get going!
I doubt there’s anyone out there who hasn’t experienced that 3pm ‘must have a snack’ feeling, or who has had [insert meal here] but then absolutely *must* have something sweet to finish the meal… you catch my drift!
What NOT to do
Now I am 100% not for crash diets and depriving yourself. You guys know what I’m about by now. But for optimum health (and the side-effect bonus you get with that – aesthetic goals!), you need to get back in touch with your body: more specifically, learn to better read your hunger signals.
I am not about tracking macros or calories (I get that some people, especially competitors, find this okay, but personally as an ex-ED sufferer, it’s not good for me, and also for many people I’d argue it takes the joy out of food – but you do you!)
I am not about prescribing set cookie-cutter advice, e.g. “everyone should intermittent fast!”, “everyone should go keto!”, “everyone should go paleo!”
Simply following the 80/20, or 90/10 % rule. The majority? Foods which are as WHOLE and natural as possible (i.e. not processed, in their natural form – this way their chemical compounds and nutritional value is optimal for utilisation by the body, in general terms), and for that other cheeky 20%-10%? Don’t worry, be happy. Have a little bit of what you fancy. My 10-20% tends to be pizza, champagne, and occassionally a chocolate brownie (maybe with some rum, salted caramel or hazelnut icecream involved!)
Learn the ideal portion sizes
Generally speaking, with a little give and take because, y’know… life (!), each of your 3 daily meals should consist of:
1 fistful of complex carbs (think grains – these are great! But white potato, sweet potato, brown rice are all absolutely fine!)
1 palm-size of lean protein (chicken, red meat [ideally only once a week!], tuna, prawns, cod, turkey, you name it!)
1 thumb size of healthy fats (olive oil, avocado, nuts, fish oils like salmon)
This is your baseline. It’s not something to panic over, but it is a guideline that if you follow broadly, will help you ditch diets and embrace not only healthier living, but a better, more energised body (and over time, if you are carrying excess body fat, if you stick to this and move a moderate amount, you’ll lose weight in a healthy, sustainable way!)
What kind of hunger am I feeling? Is it in my stomach? That kind of growling, urgent, physical feeling, that’s a bodily sensation and not attached to the idea of a specific food? Then yes, I should probably eat something.
Am I craving something specific i.e. ‘ooh I really fancy a biscuit!’? Was I hungry before I saw that office email about cake in the kitchen? Am I assuming I’m hungry because it’s a particular time of day (e.g. 3pm, so therefore I just assume I’m having an afternoon slump despite the lack of any physical symptoms)? Is there ANY SENSATION AT ALL in my stomach? No? It sounds like this is mental or emotional hunger. I don’t really need to eat.
If you’re still not sure, ask yourself this:
Would I just as willingly eat an apple/some carrot sticks/ some celery?
If you’re physically hungry, these things will sound fine! If you’re emotionally hungry, chances are you only want a bit of cake, or something “nice”…
In these instances, I think it’s beneficial to avoid snacking. To be clear: there is NOTHING WRONG with eating when you’re TRULY HUNGRY. But one step to optimising our nutrition is avoiding those emotional hunger snacks which are usually sugar-laden-processed-not-that-great-for-us-pick-me-ups.
Is there an alternative to never eating when I’m emotionally hungry?
Of course! You can do whatever you want! Sometimes, if you really fancy it and someone’s brought a rainbow Hummingbird Cake into the office, as long as you don’t do it on a weekly basis, just eat it and enjoy! Life’s too short. This isn’t about a ‘punishing’ or restrictive regime. This is about sustainable solutions and tuning in with your body.
If you’re really struggling mentally and want to snack, replace it. Some great options are:
Carrot sticks and hummus
Celery and almond butter
2 ryvita with cream cheese & a handful of cherry tomatoes
A handful of nuts, a handful of sunflower/pumpkin seeds & a handful of blueberries sprinkled with cinnamon
A bio-live yoghurt with added raspberries, blueberries or goji berries
So you’re feeling emotionally hungry… how do you ‘overcome’ the craving?
I like to go through the questions above as a mental checklist. Be really honest with yourself. It’s totally okay if to begin with you struggle to recognise if it’s physical or emotional hungry – after years of eating disorders and alcohol binges it took me years to get back in touch with my body and properly re-set!
Think about the food you’re craving – cheesecake, or whatever it may be. Decide now if this is when you want to use your 20% treats. IT IS NO BAD THING IF YOU DO! THERE IS NO GUILT HERE! Just be honest with yourself if now is truly a mindful treat time, or if you’d rather have a glass of wine, or pizza, or brownie with friends at the weekend, or tomorrow on a solo lunch break with your favourite magazine when you can enjoy it.
If it’s mindful treat time, ENJOY IT. Eat it mindfully. Savour it. Don’t scarf it down at your desk and barely notice it!
However, if you decide this ISN’T one of those 20% treat times and you don’t actually need it… If you are truly hungry, try swapping it for one of the ideas above, or your own healthier upgrade. Imagine how you’ll feel after eating something that nourishes your body rather than spiking your blood sugar.
If it’s emotional hunger, sit with the feeling for a moment. Identify how you’re recognising it. Identify your reasons. Either say it aloud if you can, or if you share an office and don’t want to sound mad (!), write it down.
“I’m emotionally/mentally hungry because I’m bored”
“I’m emotionally/mentally hungry because I’m stressed”
“I’m emotionally/mentally hungry because I’ve gotten into the habit of always wanting chocolate with my coffee at 3pm”
“I’m emotionally/mentally hungry because someone just emailed that there’s birthday cake in the kitchen and now I just have to go and see what type it is…!”
“I’m emotionally/mentally hungry because I don’t want to be hungry later!” (my fave excuse!)
Once you’ve identified your why, sit with the feeling. Breathe deeply into your belly. Try and wait for the impulse to pass. (This gets easier and happens more quickly with time! I literally rarely have to exert willpower here now, it’s just a habit!)
If you’re still struggling, think about the healthy alternatives listed. Think about their positive impact on the body – maybe the antioxidants in the blueberries which help fight free radicals, reducing your likelihood of getting cancer. And think about how good they taste with cinnamon. Focus on how great healthy food can taste – and eat a half snack serving, as we’re trying to train ourselves out of eating for the sake of it, but it’s totally cool if the reflex takes a while to beat.
I hope some of these tips help you re-tune your brain into your body… we’ve been so conditioned by the media and our pesky emotions that often, especially in our culture, food becomes something we scoff mindlessly for the hell of it, and we’re usually not chowing down on kale…!
The key is to address our habits by recognising them, and what drives them, to ensure we don’t obssess and still treat ourselves (remember – 80/20 or 90/10%!) and to adapt accordingly.
No-one is perfect. Literally, nobody. But we can all feel our best if we take care of ourselves, and this is a maybe controversial tool, but a super helpful one to get to a point where we can eat what we want, when we want because we’re eating intuitively – in tune with our bodies’ actual needs, rather than steered by media messaging and emotional binge-prompts.
*As ever, the usual disclaimer applies – I’m not a nutritionist, please remember there’s no one-size-fits-all and consult a medical health professional and ACTUAL nutritionist for personalised, tailored advice. Do your own research, don’t mindlessly believe cowboys (or girls in my case haha!) on the internet – anyone with a computer can blither on about something… be safe and street-smart, and don’t trust stuff without question – even best-intentioned pieces (like this one!) can make mistakes. But I am essentially adapting advice I’ve received from my nutritionist, with my own spin on what works in my experience, and I am studying a Professional Diploma in Nutritional Therapy, so while I won’t become a nutritionist, I’ll have a qualification enabling me to better advise in a more official capacity.*
Welcome back to another Inspire Interview – I’ve loved doing this series soooo much because I love hearing peoples’ stories and insights into the things that really matter – finding things you love doing, drive to work hard, career, balancing health and a personal life and everything between! If you missed the previous installments, you can catch up with the full list here!
Today we have a very special ‘episode’ – and I say episode because rather than the usual written piece because I have something new for you all…!
Being on camera is not in my comfort zone really at all, but I just couldn’t pass up the opportunity to speak with the incredible Mel Wellsand this super driven woman is all about pushing past your comfort zone! You may know her face from Hollyoaks, or you may know her from her brilliant bestselling book The Goddess Revolutionand inspiring instagram feed… Mel has also been featured in Forbes Under 30 and was voted No. 1 Young Female Entrepreneur to Watch in the UK by About Time Magazine.
Mel does truly amazing work empowering women to fight back against diet culture and regain their happiness and health – her brand new book Hungry For More encapsulates everything this Inspire Interview Series has been about so settle down with a cup of tea and prepare to be inspired…
Back in London having lived in Bali, and now with a second book to her name (pre-order Hungry For More now to win free access to a special Masterclass with Mel and a chance to be entered to win one of her retreats in Bali – see her website for details!), Mel and I talked about all the BIG stuff – finding your ‘calling’, how food and your habits and relationship around it are reflective of the wider picture of your life and whether or not you’re fulfiled.
Press play on the video now to hear Mel’s story and epic insights into work, life, balance, spirituality, healing eating disorders, figuring out what you want from life, meditation and tonnes more! Plus the usual quick-fire round at the very end of course!
The interview: Mel Wells on being Hungry for More!
Thanks so much for chatting with me Mel! We look forward to reading your book when it’s out on July 10th!
We’ve all been there – survived the dodgy hangovers over a weekend (and maybe even the questionable hungover food choices!) – and then dragged ourselves into the office on Monday not feeling fantastic. The hangover is gone, of course (thank goodness!) but you’re left with a kind of buzzy anxious lethargy and a feeling that is just generally less than fresh.
As I’ve gotten older, and really optimised my fitness and nutrition, I’ve become more and more aware of my body – and one of the consequences of this is that when I drink, I feel it EVERYWHERE. It changes my mood (alcohol is a depressant, technically – we’ve all heard of ‘hangxiety’ and ‘beer fear’, right?) and makes me on edge for days afterwards, more anxious, more emotional… it makes me feel less energised, depleted, malnourished… after all, if you’ve been sick with a hangover you’ve essentially poisoned your body. Alcohol is a toxin, albeit a socially acceptable (and often delicious!) one.
So here is my diary of a Monday where as much as I’d love to do a wellness retreat and shut off from the world and just do yin yoga in my living room to feel like myself again, I had to come back to the office, as we all eventually must… here’s how I renourish and replenish my neglected body after a weekend of poor decisions and over indulgence!
(This diary is from last week – Monday 18th June!)
My post-Sunday-hangover routine to replenish on Monday
After sleeping most of Sunday with a hangover after a Summer Drinks thing with friends (great night, but I’m too old for this now!) getting up at 6.30 is PAINFUL. But now I’ve rehydrated (I spent my hangover day drinking all the water and coconut water under the sun!) I know I need to sweat out the anxiety and boost my mood, flush out the last of the rubbish in my system (on an actual hangover day sweating it out is dangerous as you’re already dehydrated! It’s best to leave it until the day post-hangover!)
Dress (sportswear laid out the night before of course!), tongue scrape, clean teeth, splash face 10 times with cold water, drink 1 pint of water and 1 black coffee (I shouldn’t, but I need it to get to my workout!)
Short walk outside in the sun, then on the train into city.
A sweaty KOBOX class gets out all of my nervous energy, boosts my mood (although I notice it’s not quite as good a post-class high as normal – damn hangxiety!)
Class is finished (I have to skip the cool down to make it to work on time!), I’ve had a cold shower where I stretch (rag doll, yogic squat and quad stretches to get the hamstrings, hip flexors and quads since we just did leg day!) while the conditioner is in. I get dressed quickly and leave with wet hair, but not before I’ve downed my fiery ginger shot – ginger, lemon and cayenne pepper.
I start work with a green kiwi, spinach, banana and celery smoothie for breakfast and keep sipping warm water, cold water, green tea and peppermint tea throughout the day.
A vegetable soup for lunch with some pulses in it replenishes some of those missing nutrients!
I have an antioxidant and activated charcoal shot (research seems limited on if charcoal has any benefits to be honest, it’s just a health w*nky trend, but I want it for the lemon and the antioxidants!)
Keeping on with that water and green tea and peppermint tea too!
Carrot sticks and hummus and a bowlful of spinach, rocket, broccoli, watercress and some sunflower and pumpkin seeds top up my micronutrients and phytochemicals, plus adding extra antioxidants.
I try not to work too late this evening and manage to escape early around 7… yay!
I arrive home via the shops where I’ve picked up brown rice, fresh vegetables and some chicken. I literally have it all plain – steamed veggies, grilled chicken and boiled brown rice. Very simple, but it actually feels super light and comforting and exactly what my body needs. I’m starting to feel more like myself. I huddle up under a blanked on the sofa to relax and watch TV (nothing stressful or strenuous!) after dinner. A handful of blueberries and some fresh mint leaves make a nice sweet treat for dessert to go with another episode of The Big Bang Theory, plus it doubles as an antioxidant boost!
In bed to read for 10 minutes and then off to sleep!
& that’s a wrap!
Obviously this is super clean, high veggies and low everything else intake of food for the day, and certainly not something I do every day… this is how I like to try to replenish and bring myself back to life after an OTT weekend when I’m feeling post-alcohol-anxious! It’s probably worth emphasising that this isn’t a guilt thing or a diet thing, it’s literally eating things that make me feel nourished and fresh and energised again, and make my body start to feel good… basically a systems reboot! It’s certainly NOT a punishment. It actually feels amazing!
How do you get yourself back to your glowy, energised self on a Monday after being floored by too many toxins and poor nutrition choices? Any tips? Share below!