The best vegan burger
1 x 400 g tin of chickpeas
1 x 340 g tin of sweetcorn
½ a bunch of fresh coriander
½ teaspoon paprika
½ teaspoon ground coriander
½ teaspoon ground cumin
3 heaped tablespoons plain flour , plus extra for dusting
1 small round lettuce
2 large ripe tomatoes
4 wholemeal burger buns
Since I began, I have always found it easy to pick things up. I didn't really enjoy school as much as I could have, but from an early age, I realised my mother was not in a position to 'home school" me, so I felt forced to excel. I really didn't want any beef with the teachers and I was not prepared to do detention or get 'the birch' (a posh term for getting your knuckles rapped with a ruler, by the teacher for being ferrel in class).
Learning is a good thing. It creates new pathways in the brain and helps us to become extremely versatile. Being prepared to work, helps create balance in our own world. This brings a clarity and calmness to our otherwise hectic existence. If I don't know something I admit it. Then I go and research and learn about it, purely to satisfy my own curiosity.
Some people focus their lives on trivia and gossip, if you ask them anything else they seem lost. For instance Jessica Simpson was reported as thinking "Tuna was chicken". I'm not going to comment any further, because I'm confused as how anyone can reach that assumption
Male supermodel Tyrese Gibson thought Pandora was a real person He personally thanked "her" for playing his music all the time via Twitter.
Christina Aguilera, was reported as saying "So where is the Cannes film festival being held this year?".
Hmmm…here are some tips on how you can improve your capacity for learning:-
- Get and stay organised
-Be on time
- Establish your learning style
-Ask Questions and follow your curiosity
- Play brain games
- Master a new skill
-Try Mnemonic devices
Absolutely love love swimming. Its great, you start of a little soft round the edges and after a few months you start feeling like an Olympian…well that was how I felt anyway. It really does give you a muscle work out. Swimming works your body without having a harsh impact on your skeletal system, thus lowering your risk of injury. it improves your posture, balance, flexibility and even your cholesterol. It strengthens and tones almost every muscle in your body, eases symptoms of asthma and lowers the risk of diabetes. Because it is an aerobic sport it will also improve heart health and increase longevity and help to control your appetite. Could you ask for anything more?
Mental fitness is just as important as physical fitness. The ability to think clearly and rationally is paramount in whatever we choose to do. Eating the right foods and adopting a calm lifestyle can help to improve brain function and increase your health. Too many people neglect their mental health and only seek help when they feel depressed and overwhelmed. It is better to manage stress before you reach this point.
Certain foods are bad for the brain:-
- Sugary drinks, including soda, sports drinks and energy drinks
- Refined carbs include sugar and highly processed grains such as white flour
- Highly processed foods high in trans fats, alcohol and fish high in Mercury
These have all been found to inhibit brain function. Smoked meats which contain nitrosamines, which cause the liver to produce fats that are toxic to the brain. Beer, most beers contain nitrites which have been linked to Alzheimer's. White foods including pasta, cakes, white sugar, white rice and its bread are also included.
I think moderation is the key here.
Infused water or detox water, is great tasting and has health benefits. As it only contains natural flavourings it is low in calories and it can rid the body of toxins, improve digestion, mood and your complexion. This water can also aid weightless and boost energy levels. Our body is about 90% water and each drop of fluid you drink helps to promote good blood circulation and regulate the flow of nutrients amongst other things.
I always drink 'tons' of water and quite often have two drinks with a meal. I find this helps to rehydrate my organs and refresh my skin. People often comment on how good my skin looks. Recently when I visited a spa (obviously for market research purposes) my therapist, found my skin wasn't thirsty at all and she commented on how smooth it was during my back massage.
I love looking after people's health, but its great to fit some me time in too. At Hotep we see quite a few Holistic therapists and other healthcare professionals in need of care. I think Hotep Spa appeals to people from all walks of life, because we are friendly, but still maintain a high level of professionalism. Anyway I digress a little…try some detox water it's fun.
SEITAN is "wheat meat" or "meat" made from wheat. It can be flavoured in a variety of ways, but I like to keep it simple and not over season it. At our first weight loss event, I created a vegan menu so people who were contemplating veganism could test their taste buds out. Well all the dishes went down like George Clooney in the Perfect Storm and everyone particularly enjoyed my Seitan (pronounced Say-tahn) kebabs. This stuff looks bit weird and rubbery when it arrives pickled in a jar of soy, but after draining it and lightly frying it in a wok with a little salt and pepper, shredding some red/green cabbage and having it plain in a spelt bread kebab, I was in heaven. Far too tasty to give this one a miss. You can add a little dressing some cucumber, avocado and plum/ cherry tomatoes if you want to be a bit extra.
1. Get adequate night time sleep
2. keep distractions out of bed
3. set a consistent wake up time
4. Gradually move to an earlier bed time
5. Set regular mealtimes
7. De- clutter your schedule
8 Eat healthier
9. Dont snooze during the daytime
10. Stop complaining about it and take action.
At Hotep Spa we have a range of beautiful crystals in store for you to purchase. Some of our crystals included Rose Quartz, Rainbow Obsidian, Lapis Lazuli, Amethyst and vintage retro crystals such as tibetan quartz and Malachite. Relax in our lounge while you consult with a qualified Crystal Therapy specialist. The stones we have in store are all high quality and reiki charged. You may find other places which stock cheaper stones but they are usually inferior in quality.
Crystal healing therapy involves placing crystals on the body to draw out negative energy. Crystal healing is an alternative medical technique in which crystals and othe sontes are sued to cure ailments and protect against disease. Clear Quartz is a powerful and is also known as the "Master Healer Stone" . Amethyst is an all purpose stone that soaks up negativity and turns a deeper shade of purple, when doing so. Rose Quartz is a favourite amongst many because it is a very soothing and flaming stone Malachite a strong crystal which balances and cleanses toxins within the body and mind and restores inner calm One of my personal favourites is Obsidian. This stone often comes with a warning and it is extremely powerful and really does squeeze poison and toxins from the mind. It is particularly good for exorcising ones demons. Quite often obsidian will drag you down deep into the bowls of your soul…and believe me that can be a pretty unpleasant experience, but once there you will feel low for a while but bounce back from this experience with a renewed energy and zest for life you never had before. I know of one person who used an Obsidian crystal for a mental and emotional detox and as she closed her eyes the veins inside her eyes turned from red to black as she was sucked into the underworld before resurfacing to feel so much better. Please use crystals with caution because there power is greatly underestimated. It is best to proceed with caution and consult with an experienced therapist, so they can create the best possible outcome for you.
A vegan diet is often accepted to be a healthy one and thought to help reduce the risk of heart disease, high blood pressure, high cholesterol, potentially some cancers and type 2 diabetes. Nevertheless, if you’re a full-time vegan it is important that you plan your meals and snacks carefully to get adequate nutrition. To help you on your way, here’s our nutritionist’s guide for a balanced, healthy vegan diet...
The guide defines the different types of foods we should be eating and in what proportions. The guide explains some simple rules to follow like getting a minimum five-a-day of fruit and veg, including wholegrains and choosing more beans and pulses, while opting for lower fat, lower sugar vegan alternatives to dairy foods.
What do vegans eat and avoid?
Vegans avoid all animal-derived foods – so as well as meat and fish, that means no eggs, dairy or even honey. They also exclude animal byproducts like rennet used in cheese making, gelatine in desserts and certain E numbers including the red food dye cochineal (E120). Even certain vegetarian foods, such as some meat substitutes, are off the menu because they contain egg and sometimes dairy.
If you’re new to vegan cooking, follow our shopping guide for vegan-friendly ingredients:
Reference Intakes (RI)
Nutrition needs vary depending on your sex, size, age and activity levels, so use this chart as a general guide only. The chart shows the Reference Intakes (RI) or daily recommended amounts for an average, moderately active adult to achieve a healthy, balanced diet for maintaining rather then losing or gaining weight. The RIs for fat, saturated fat, sugar and salt are maximum daily amounts. There is no RI for fibre although health experts suggest we have 30g a day. Don't forget that we are all different with varying needs for energy and nutrients, so this information is for guidance only:
Reference intakes (RI)
Numbers and figures are all very well, but how does this relate to you? You can personalise your portion sizes.
Carbs like cereal/rice/pasta/potato (include 1 portion at each main meal and ensure it fills no more than ¼ of your plate)
Your clenched fist
Protein like tofu/beans/pulses (aim to have a portion at each meal)
Palm of your hand
Nuts/seeds (as a snack or part of a meal)
1 of your cupped hands
Vegan spreads/nut butter (no more than 2 or 3 times a day)
The tip of your thumb
Savouries like popcorn/crisps (as a snack/treat)
2 of your cupped hands
Bakes like vegan brownies/flapjacks (as an occasional treat)
2 of your fingers
Don’t forget, you should be aiming for a minimum of five portions of fruit and vegetables a day.
Vegan diets are rich in fibre, vitamin C and folate (thanks to all that fruit and veg), but you may be lacking in a number of other vitamins and minerals. Vitamin B12 is a good example. We need it for healthy red blood cells and nerve function, but because it’s typically found in animal foods like eggs, milk and cheese, full-time vegans need to include fortified breakfast cereals and soya products, and possibly consider taking a B12 supplement (look for one that supplies 10 micrograms daily).
Another nutrient to be aware of is vitamin D. Much of our vitamin D is metabolised via sunlight on the skin, but you can also obtain it from fortified vegan spreads and soya milk. Some vegans choose to supplement with vitamin D, especially during the winter months when sunshine is in short supply. When choosing a supplement, aim for 10 micrograms daily and remember, some forms of vitamin D supplement are not vegan, and some are thought to be more bio-available and therefore more effective. Vitamin D in the form of D2 is suitable for vegans, but vitamin D3 may not be, so look for a vitamin D3 product that is derived from lichen, which is suitable for vegans.
Breakfast is key to starting the day in a balanced way, so whatever you do, don't be a breakfast skipper as missing your first meal of the day sets you off on a blood sugar roller-coaster, which means you'll end up choosing the wrong foods later in the day. Remember, breakfast makes an important contribution towards your daily intake and it plays a key role in maintaining a healthy weight.
Mexican beans & avocado on toast Vegan tomato & mushroom pancakes Creamy mango & coconut smoothie Apple & blueberry bircher Green breakfast smoothie
Eating well in the morning is vital for balancing energy levels. The ideal is to eat little and often, but you need to make every snack work for you. That means choosing snacks that satisfy energy needs, plus supply extra benefits like topping up your five-a-day or upping your intake of other key nutrients.
Date & walnut cinnamon bites Cherry soya yogurt Energy bites
Although vegan diets are healthily low in saturated fat, as a full-time vegan you may be missing out on heart-friendly omega-3 fats, known as EPA and DHA. We typically get these from fish and seafood, although sea vegetables such as kelp and certain micro-algae supplements can make a useful contribution. It’s also a good idea to include plenty of nuts, seeds and their oils especially walnut, linseed, hemp and rapeseed.
Pack your lunch with a combination of carb-rich foods for energy and satisfying protein from foods such as nuts, seeds, beans and pulses. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on the sugary 'white' foods and going for high-fibre wholegrains, which help you manage those afternoon munchies.
Lunch suggestions Bulghar wheat with carrots & hazelnuts Pearled spelt salad with peas & gooseberries Japanese noodles with sesame dressing Herby apricot quinoa Crunchy chickpea salad Late-summer tomato & carrot salad Mexican salad with tortilla croutons Simple coconut & bean soup Cannellini bean, cherry tomato & red onion salad
Whether your mid-afternoon weakness is for sweet or savoury, there are plenty of healthy options to satisfy. Combine dried fruit with unsalted nuts or seeds for an energising, protein-packed snack. Alternatively, make up a savoury nut and seed mix, or enrich a veggie dip with a handful of nuts.
Afternoon snack suggestions Almond, raisin & popcorn trail mix Apricot & seed protein bar Tangy roast pepper & walnut dip Spicy seed mix Harissa-spiked houmous Indian oven chips
Vegan diets may be low in protein so it’s a good idea to base your main meals around ingredients like lentils, chickpeas and tofu. Add flavour with yeast extract, which is not only a tasty addition but a useful source of vitamin B12. Fill half your plate with a colourful variety of veggies (especially leafy greens because they supply small amounts of the mineral iodine) and drizzle with a dressing made from linseed, rapeseed, walnut or hemp oil. Your body can use these healthy fats overnight, along with protein for regeneration and repair, important for maintaining healthy skin and hair. As a general rule, aim for a tablespoon of ground linseed, chia seeds or two tablespoons of oil each day.
Plants are a good source of iron, but it is important to eat them with foods rich in vitamin C to optimise your absorption. For example, combine iron-rich lentils with citrus fruits or peppers. Wholegrains are a great source of the mineral zinc, which helps to maintain a healthy immune system.
Dinner suggestions Chickpea, tomato & spinach curry Vegetable tagine with chickpeas & raisins Lentil lasagne Vegetable vegan biriyani with carrot salad Veggie Thai red curry Vegetarian casserole Quinoa stew with squash, prunes & pomegranate Ratatouille
Click on the link below to find Vegan friendly recipes & vegan-friendly recipes and more information on vegan diets
Mizz Kassim, is a, Creative Artist, Psychotherapist, Grandmaster Reiki-Teacher & Holistic Practitioner who wishes to inspire & motivate other humans to become healthy & lead abundant lives.