 Ingredients: |
| Sleep Poor sleep can have major impact on our moods. There are many factors that can affect the sleep such as kids, a demanding job or stress from everyday life. But did you know your sleep disturbances may be caused by internal issues including vitamin and mineral deficiencies, impaired neurotransmitters, poor gut health, chronic stress, perimenopause, low blood sugar, etc. As a Sydney vegan nutritionist, we can work through what may be impacting your sleep, and work on diet based strategies to improve upon your experience. |  |
Gut Microbiome
The gut Microbiome was discussed in greater depth in our last blog (Which you can check out here)
The role of the gut microbiome in mental health is currently receiving considerable research interest [117] . Since the microbiome appears to be influenced by exercise [118] and diet [119], Altering our daily exercise and diet behaviours could present another pathway through which modifiable health behaviours could impact mental health.
However we must always consider that the basis behind mental disorders is of course multifactorial, and cases will often occur (and persist) independently of lifestyle factors. So we cannot attribute the causes solely to the behaviours of individuals.
As a Sydney plant-based nutritionist, I understand there are many defining factors to mental health. However, I am dedicated to helping you develop a healthy lifestyle that can help you manage the internal factors that may be affecting your mental health.
here to edit.
The gut Microbiome was discussed in greater depth in our last blog (Which you can check out here)
The role of the gut microbiome in mental health is currently receiving considerable research interest [117] . Since the microbiome appears to be influenced by exercise [118] and diet [119], Altering our daily exercise and diet behaviours could present another pathway through which modifiable health behaviours could impact mental health.
However we must always consider that the basis behind mental disorders is of course multifactorial, and cases will often occur (and persist) independently of lifestyle factors. So we cannot attribute the causes solely to the behaviours of individuals.
As a Sydney plant-based nutritionist, I understand there are many defining factors to mental health. However, I am dedicated to helping you develop a healthy lifestyle that can help you manage the internal factors that may be affecting your mental health.
here to edit.
Exercise
Exercise, some love it, some hate it, some just simply do not have time for it whether it be kids or work. There is now some evidence in exercise, muscular strength and resistance training in the prevention of mental illness.
But some of you must be questioning, what is the appropriate amount of time to exercise? We understand, there is so much conflicting advice. Well, In order to preserve both overall mental health and cognitive functioning, both Canada's [15] and Australia's [16] 24‐Hour Movement Guidelines have adopted a “whole day time‐use” paradigm for young people, recommending that each day should include at least 60 min of moderate‐to‐vigorous exercise, several hours of light physical activity, no more than two hours of sedentary leisure activities, and 8‐11 hours of uninterrupted sleep.
Here at Planting Nutrition, not only am I a Bondi based vegan nutritionist, but I am also a certified personal trainer, so I appreciate and understand the importance of finding a well-balanced combination of exercise and a healthy diet to achieve a healthy lifestyle.
Exercise, some love it, some hate it, some just simply do not have time for it whether it be kids or work. There is now some evidence in exercise, muscular strength and resistance training in the prevention of mental illness.
But some of you must be questioning, what is the appropriate amount of time to exercise? We understand, there is so much conflicting advice. Well, In order to preserve both overall mental health and cognitive functioning, both Canada's [15] and Australia's [16] 24‐Hour Movement Guidelines have adopted a “whole day time‐use” paradigm for young people, recommending that each day should include at least 60 min of moderate‐to‐vigorous exercise, several hours of light physical activity, no more than two hours of sedentary leisure activities, and 8‐11 hours of uninterrupted sleep.
Here at Planting Nutrition, not only am I a Bondi based vegan nutritionist, but I am also a certified personal trainer, so I appreciate and understand the importance of finding a well-balanced combination of exercise and a healthy diet to achieve a healthy lifestyle.
Diet
In our last blog, we delved deeper into the effects of foods on our mental health. It’s proven that regular consumption of sugar‐sweetened beverages and highly refined polyunsaturated vegetable fats are associated with a significantly increased risk of depression/depressive symptoms.
As a Bondi nutritionist, it’s suggested introducing more Mediterranean diets or low inflammatory based diets, which are associated with reduced depression risk in prospective studies. A significantly reduced risk of depressive symptoms is observed among those with a high Mediterranean diet score which is predominantly composed of fruit, vegetables, legumes, wholegrain and fish, with small amounts of meat and dairy.
Foods rich in the polyunsaturated fats omega 3, help reduce inflammation, in a plant-based diet, these include ground flax seeds or chia seeds - aim for 1-2 tbs of these daily or hemp seeds - aim for 2-3 tbs daily or walnuts. A combination of all is great.
In our last blog, we delved deeper into the effects of foods on our mental health. It’s proven that regular consumption of sugar‐sweetened beverages and highly refined polyunsaturated vegetable fats are associated with a significantly increased risk of depression/depressive symptoms.
As a Bondi nutritionist, it’s suggested introducing more Mediterranean diets or low inflammatory based diets, which are associated with reduced depression risk in prospective studies. A significantly reduced risk of depressive symptoms is observed among those with a high Mediterranean diet score which is predominantly composed of fruit, vegetables, legumes, wholegrain and fish, with small amounts of meat and dairy.
Foods rich in the polyunsaturated fats omega 3, help reduce inflammation, in a plant-based diet, these include ground flax seeds or chia seeds - aim for 1-2 tbs of these daily or hemp seeds - aim for 2-3 tbs daily or walnuts. A combination of all is great.
| Overall, How can I help you? As a Bondi based vegan nutritionist and certified personal trainer, I understand there are so many varying factors to mental health, and therefore I am dedicated to helping you find the balance through specialised diets and a selective health/exercise plan. I am dedicated to providing a unique service to each individual client, and truly see what past and present issues are holding you back from achieving your health potential. I am here to help you reach your lifestyle goals. |  |
Reference:
A meta-review of “lifestyle psychiatry”: the role of exercise, smoking, diet and sleep in the prevention and treatment of mental disorders.
https://pubmed.ncbi.nlm.nih.gov/32931092/
A meta-review of “lifestyle psychiatry”: the role of exercise, smoking, diet and sleep in the prevention and treatment of mental disorders.
https://pubmed.ncbi.nlm.nih.gov/32931092/
Sydney plant-based nutritionist Bondi based vegan nutritionist vegan nutritionist Sydney nutritionist Bondi
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Sydney plant-based nutritionist, Bondi based vegan nutritionist, vegan nutritionist Sydney, nutritionist Bondi Sydney plant-based nutritionist, Sydney vegan nutritionist, Bondi based vegan nutritionist, Bondi nutritionist
In these uncertain times, keeping up with your mental health is imperative to living a balanced life. In honour of mental health month, which runs for October, we will explore how nutrition affects our mental health. As a Sydney plant-based nutritionist, I honestly cannot express enough the importance and power of healthy eating and nutrition upon our moods, and in turn, our mental health. here to edit.
To put it simply, what we eat affects our gut microbiome. Serotonin, the wonderful hormone responsible for the feeling of happiness, is predominantly produced in our gut via a healthy gut microbiome. Studies also show that a healthy gut microbiome has a regulatory effect on the neurotransmitter dopamine which is associated with feelings of pleasure, happiness and motivation. So basically a healthy gut microbiome = healthy, happy moods. How good is that?
So what do we want in our foods?
We understand it’s hard to know what to look for in foods. There are so many options, and sometimes, we just simply don’t have time to find what works for us. Here at Planting Nutrition, we believe in preventative health and implementing plant-based eating to achieve positive mental health. From the experience of a Sydney vegan nutritionist, below is a simple list of the main components to look for in food.
Dietary fats
Unsaturated fats found in algal oil, ground flax seeds, walnuts, chia seeds, avocado and hemp seeds have anti inflammatory effects and are shown to support heathy mood regulation by reducing chronic inflammation that can affect communication and neurotransmitter function within the brain. On the other hand, saturated fats such as those found in animal fats, dairy and lard are associated with inflammation. This impairs healthy moods by both triggering an immune response and inducing brain inflammation associated with mood disorders.
Unsaturated fats found in algal oil, ground flax seeds, walnuts, chia seeds, avocado and hemp seeds have anti inflammatory effects and are shown to support heathy mood regulation by reducing chronic inflammation that can affect communication and neurotransmitter function within the brain. On the other hand, saturated fats such as those found in animal fats, dairy and lard are associated with inflammation. This impairs healthy moods by both triggering an immune response and inducing brain inflammation associated with mood disorders.
Carbohydrates
Ah, carbs! I’m sure we’ve all heard of this one! But did you know they are nothing to be scared of? Carbohydrates are actually responsible for fuelling your energy levels and preventing those mood impairing energy slumps. Carbohydrates with a high glycemic index (GI) increase the risk of depression and anxiety through rapid increases and decreases in blood sugars. Therefore implementing a low GI diet will help improve your mental health.
Low GI carbohydrates are found in complex whole grains such as barley, brown rice, wholegrain sourdough, wholemeal pasta & buckwheat, legumes such as chickpeas and lentils and fruits and vegetables. High GI carbohydrates to minimise include processed white bread, white rice, pastries, processed breakfast cereals, cakes and lollies. Complex carbohydrates are also higher in fibre which feeds a healthy gut microbiome to further support healthy moods as discussed above.
Ah, carbs! I’m sure we’ve all heard of this one! But did you know they are nothing to be scared of? Carbohydrates are actually responsible for fuelling your energy levels and preventing those mood impairing energy slumps. Carbohydrates with a high glycemic index (GI) increase the risk of depression and anxiety through rapid increases and decreases in blood sugars. Therefore implementing a low GI diet will help improve your mental health.
Low GI carbohydrates are found in complex whole grains such as barley, brown rice, wholegrain sourdough, wholemeal pasta & buckwheat, legumes such as chickpeas and lentils and fruits and vegetables. High GI carbohydrates to minimise include processed white bread, white rice, pastries, processed breakfast cereals, cakes and lollies. Complex carbohydrates are also higher in fibre which feeds a healthy gut microbiome to further support healthy moods as discussed above.
Protein
Plant proteins have an unsaturated and healthier fat profile compared to most saturated fat animal proteins and are rich in fibre. Two good reasons to switch your chicken for chickpeas and beef for black beans. Plant based protein includes tofu, tempeh, edamame beans, chickpeas, lentils and nut & seeds.
Plant proteins have an unsaturated and healthier fat profile compared to most saturated fat animal proteins and are rich in fibre. Two good reasons to switch your chicken for chickpeas and beef for black beans. Plant based protein includes tofu, tempeh, edamame beans, chickpeas, lentils and nut & seeds.
Other foods to consider.
Avoid those foods that induce fatigue which can affect moods including refined sugar and alcohol. (Alcohol can actually impair a healthy gut microbiome). Even though we crave these foods when depressed for the instant dopamine release, we feel worse later. What about caffeine? Well it affects everyone differently depending on how you metabolised it. If it leaves you feeling anxious, it's better left alone. If not, enjoy your one to two cups per day.
Avoid those foods that induce fatigue which can affect moods including refined sugar and alcohol. (Alcohol can actually impair a healthy gut microbiome). Even though we crave these foods when depressed for the instant dopamine release, we feel worse later. What about caffeine? Well it affects everyone differently depending on how you metabolised it. If it leaves you feeling anxious, it's better left alone. If not, enjoy your one to two cups per day.
OveralI I hope this has helped you understand the benefit for a healthy diet for positive mental health.
Here at Planting Nutrition, I am a Bondi based vegan nutritionist dedicated to tailoring nutritional advice to each unique client.
So if you’re struggling with your current mental health or diet, and want more insight into plant-based nutritional benefits, contact me today!
Here at Planting Nutrition, I am a Bondi based vegan nutritionist dedicated to tailoring nutritional advice to each unique client.
So if you’re struggling with your current mental health or diet, and want more insight into plant-based nutritional benefits, contact me today!
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Makes around 15 muffins.
Ingredients
2 medium RIPE bananas, mashed
3/4 cup soy milk
1 teaspoon apple cider vinegar
1/4 cup maple syrup
1 teaspoon vanilla extract
1/4 cup olive oil
1 cup SR flour
1 cup buckwheat flour
2 tablespoons coconut sugar
1 teaspoon baking powder
1 teaspoon bicarbonate of soda
2 teaspoon cinnamon
2 tablespoons toasted sesame seeds
1/4 cup dark chocolate chips
Directions:
1. Preheat oven to 180 degree celsius.
2. Prepare baking try with muffin liners or use a grease a muffin tray with olive oil.
3. In a mixing bowl, mash bananas with a fork, add milk, vinegar, maple syrup, vanilla and olive oil. Mix well with fork or whisk.
4. In a seperate mixing bowl, add flours, baking power, bicarbonate of soda, cinnamon and sesame seeds.
5. Pour dry ingredients into wet and combine well with spatula.
6. Stir through chocolate chips.
7. Fill muffin cases 3/4 as they will rise
8. Bake for around 23 minutes until a knife comes out clean after piercing muffin.
9. Transfer to a cooling rack or plate
Recipe inspired by @ohsheglows
banana vegan muffin, dairy free baking, egg free baking, healthy kids snacks, banana and buckwheat vegan muffin
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Soy is a fantastic addition to your diet. It is low fat, contains no saturated fat, is a complete protein source and provides calcium, manganese, magnesium, selenium, iron, potassium and zinc.
There are many misconceptions creating fears about soy when it comes to nutrition and health. However soy is a healthy addition to your diet, so much so that The Australian Guide to Healthy Eating, The Canadian Food Guide and The Dietary Guidelines for America, to name a few, all recommend soy as part of healthy diet. Let’s look at why.
Benefits of soy?
Taste - Firstly, soy is delicious and versatile. It can be eaten as tofu, edamame beans, tempeh and soy milk to name a few.
Muscle synthesis - Soy is a great alternative to animal protein. Soy protein isolate digestibility is around 89–92%, similar to eggs at 91% or meat at 90–94%, inferring that total protein requirement is similar regardless if eating soy or animal products. Soy protein supplementation also shows similar results to whey protein in response to resistance training when producing strength gains and lean body mass.
Reduced cancer risk - Regarding cancer, soy consumption is associated with a reduced risk for hormones dependent cancers including prostate, 15% of all male cancers worldwide, and breast, the most prevalent cancer worldwide. Breast cancer recurrence may also be reduced from soy consumption.
Reduced osteoporosis and CVD risk - Soy can help prevent osteoporosis particularly in menopausual women by reducing the bone resorption process and can lower cholesterol reducing CVD risk.
I suggest opting for non processed soy such as tofu, tempeh, soy milk and edamame.
Myths
Myth 1 - All soy is genetically modified.
Most soy is genetically modified, however most of this is actually for animal feed, soybean oil production and used in processed foods. As long term health effects on human is not yet known, I would recommend non GMO soy.
Myth 2 - Soy will give you man boobs. Soy has shown to not exert feminizing effects on men at intake levels equal to or even considerably higher than intakes typical for Asian males. One man was consuming around 3 litres of soy milk per day, exceeding recommended amounts for any food, and did experience enlarged breast tissue.
Myth 3 - Soy impairs thyroid function. Soy has shown to have no effect on thyroid hormones however may raise TSH insignificantly.
Myth 4 - Soy cannot replace meat as a complete protein source. Soy is a complete protein and when incorporated as part of a healthy diet with nuts, seeds, legumes, whole grains, fruits and vegetables, can indeed be used as a meat replacement.
References
DOI: 10.3390/nu9040324
DOI: 10.1123/ijsnem.2018-0071
DOI: 10.3390/nu10010040
DOI: 10.3390/ijms160511728
DOI: 10.1001/jama.2009.1783
DOI:https://doi.org/10.1016/j.fertnstert.2010.03.002
plantbased, healthydiet, healthyeating, eatrealfood, preventativehealth, plantbasedeating,vegansofsydney,veganfood,vegans,nutritionist,nutritionadvice,whatnutritionistseat,plantbasednutritionist,sydneynutritionist,healthyfood,plantbasedrecipes,vegannutritionist, sydneyvegannutritionist, sydneyplantbasednutritionist, bondivegannutritionist, bondiplantbasednutritionist, plantbasednutritionistaustralia, vegannutritionistaustralia, benefitsofsoyfood, soyfood,
There are many misconceptions creating fears about soy when it comes to nutrition and health. However soy is a healthy addition to your diet, so much so that The Australian Guide to Healthy Eating, The Canadian Food Guide and The Dietary Guidelines for America, to name a few, all recommend soy as part of healthy diet. Let’s look at why.
Benefits of soy?
Taste - Firstly, soy is delicious and versatile. It can be eaten as tofu, edamame beans, tempeh and soy milk to name a few.
Muscle synthesis - Soy is a great alternative to animal protein. Soy protein isolate digestibility is around 89–92%, similar to eggs at 91% or meat at 90–94%, inferring that total protein requirement is similar regardless if eating soy or animal products. Soy protein supplementation also shows similar results to whey protein in response to resistance training when producing strength gains and lean body mass.
Reduced cancer risk - Regarding cancer, soy consumption is associated with a reduced risk for hormones dependent cancers including prostate, 15% of all male cancers worldwide, and breast, the most prevalent cancer worldwide. Breast cancer recurrence may also be reduced from soy consumption.
Reduced osteoporosis and CVD risk - Soy can help prevent osteoporosis particularly in menopausual women by reducing the bone resorption process and can lower cholesterol reducing CVD risk.
I suggest opting for non processed soy such as tofu, tempeh, soy milk and edamame.
Myths
Myth 1 - All soy is genetically modified.
Most soy is genetically modified, however most of this is actually for animal feed, soybean oil production and used in processed foods. As long term health effects on human is not yet known, I would recommend non GMO soy.
Myth 2 - Soy will give you man boobs. Soy has shown to not exert feminizing effects on men at intake levels equal to or even considerably higher than intakes typical for Asian males. One man was consuming around 3 litres of soy milk per day, exceeding recommended amounts for any food, and did experience enlarged breast tissue.
Myth 3 - Soy impairs thyroid function. Soy has shown to have no effect on thyroid hormones however may raise TSH insignificantly.
Myth 4 - Soy cannot replace meat as a complete protein source. Soy is a complete protein and when incorporated as part of a healthy diet with nuts, seeds, legumes, whole grains, fruits and vegetables, can indeed be used as a meat replacement.
References
DOI: 10.3390/nu9040324
DOI: 10.1123/ijsnem.2018-0071
DOI: 10.3390/nu10010040
DOI: 10.3390/ijms160511728
DOI: 10.1001/jama.2009.1783
DOI:https://doi.org/10.1016/j.fertnstert.2010.03.002
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Iron In A Vegan Diet
Obtaining optimal iron from a plant based diet is a common concern. Iron deficiency is the most common nutritional deficiency in the world. In Western countries, energy restricted diets tend to be the cause. In developing countries, food scarcity is to blame.
Insufficient iron intake is only one factor contributing to iron deficiency anaemia. Other factors include:
- -impaired iron absorption, such as inflammatory bowel disease (Crohn’s or coeliac disease),
- - internal bleeding from the gastrointestinal tract in conditions such as ulcerative colitis, diverticulitis and peptic ulcers,
- - zinc supplementation impairing iron absorption, and
- - menstruation -the most likely cause of iron deficient anaemia.
Plant based foods contain natural iron absorption inhibitors (discussed below), thus the recommended iron intake for vegans is 1.8 times greater than standard recommendations. For women aged 19-50, the recommended iron intake is 18 mg a day, so for vegan women it is 32.4 mg a day (1.8 x 18).
This increased requirement does not consider the fact that iron absorption from non-heme iron, plant based iron, increases at times of increased need, such as pregnancy or poor intake. We will not however discuss this further here.
Types of Iron
Ingested iron is found in two forms, heme iron, found in animal foods, and non-heme iron, in plant foods. Non-heme iron is less readily absorbed, and can lead to lowered iron stores or lowered serum ferritin. This is actually shown to be protective against non communicable diseases, which account for 70% of deaths worldwide and are driven by unhealthy diets, smoking, lack of activity and excessive alcohol.
Absorption of non-heme iron adjusts with our our needs. In contrast, heme iron is readily absorbed regardless of need, increasing risk of cardiovascular disease and certain cancers. There is no association with non-heme iron and these health risks.
Increasing non-heme iron absorption
Phytic acid is a phytonutrient that binds minerals, including non-heme iron, lowering absorption, and is found in grains, legumes, nuts and seeds. Phytic acid is not all that bad however as it can lower blood glucose and lipid levels, has anti-cancer and antioxidant properties and can reduce arterial calcification.
50 mg of vitamin C can enhance non-heme iron absorption sixfold in those with low iron stores to offset phytic acid. Thats about 30g of red capsicum or half a kiwi fruit or one quarter cup of orange juice.
Allium foods can also diminish the effects of phytic acid by adding onion and/or garlic, sulfur compound-rich allium foods, to grains and legumes while cooking. Soaking, or activating, nuts, seeds and oats also reduces phytic acid.
As with absorption of all nutrients, optimal digestion is key. This begins with fully chewing your food and eating in a relaxed state to stimulate digestive enzymes. Gastric acid is required for iron, and B12, absorption. Zinc deficiency can impair gastric acid production as can the use of proton pump inhibitors.
Diet Plan
See below for a one day plant based diet plan providing 40.2mg of iron, exceeding that required by women aged 19 to 50.
Breakfast - Quinoa and chia raspberry pudding
2 tbsp chia seeds
0.5 cup cooked quinoa
0.5 cup raspberries
200ml soy milk
Snack
20 g cashews
0.25 Cup dried apricots
Lunch - Spinach with lentils.7
5 C lentils cooked
2 C spinach
1 tbsp dried thyme
salt, olive oil, lemon juice and other flavours/vegetables as desired
Dinner - stir fried tofu
1 C cubed tofu
1 tbsp dried thyme
serve with veggies of choice (mushrooms, corn, cabbage, etc) and flavouring of choice (soy sauce, tahini, curry powder, etc.)
References
- Iron and vegetarian diets, 2013 doi: 10.5694/mja11.11494
- Iron Status of Vegetarian Adults: A Review of Literature, 2016, doi.org/10.1177/1559827616682933
- The effect of vegetarian diets on iron status in adults: A systematic review and meta-analysis, 2016, doi.org/10.1080/10408398.2016.1259210
- Dietary intake of heme iron and risk of cardiovascular disease: A dose–response meta-analysis of prospective cohort studies, 2014, doi.org/10.1016/j.numecd.2014.09.002
- Heme iron from meat and risk of adenocarcinoma of the esophagus and stomach, 2012, doi: 10.1097/CEJ.0b013e32834c9b6c
- A Review of Nutrients and Compounds, Which Promote or Inhibit Intestinal Iron Absorption: Making a Platform for Dietary Measures That Can Reduce Iron Uptake in Patients with Genetic Haemochromatosis, 2020, doi.org/10.1155/2020/7373498
- Higher Bioaccessibility of Iron and Zinc from Food Grains in the Presence of Garlic and Onion, 2010, DOI:10.1021/jf100716t
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