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Deliciously Ella How To Go Plant-Based: A Definitive Guide For You and Your Family

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There has been a lot of fear around fat for decades, but our bodies need a constant supply of the right types of fat to stay healthy. Healthy fats work to support our mood, memory, hormone balance, immunity, cardiovascular health and joints, as well as helping to keep skin glowing and hair glossy, so we want a good amount of the right types of fat.

I love that this is no longer considered niche or unconventional and I’m able to share what we do – making simple, natural, plant-based food accessible and delicious – more widely. How do you explain the difference between “plant-based” and “vegan” diets? Calcium is required structurally by the body for bones and teeth, but also keeps our blood at the right pH and is needed for muscle contractions. We tend to associate calcium-rich foods with dairy products, but plant-based foods contain equally good levels of calcium meaning it isn’t difficult for vegans to get enough, as long as you’re eating a variety of different foods. Plant-based refers to a diet rich in simple, natural, wholefood ingredients such as beans, nuts, seeds, fruits and vegetables. It’s a diet rather than a lifestyle. [Whereas] the term vegan has ethical origins and refers to the way you live your life way beyond what’s on your plate. B vitamins (beans, pulses, nuts, seeds) help the body make energy, synthesize our neurotransmitters such as serotonin and keep our hormones balanced. It is a nutrient that becomes easily depleted in those that are stressed, drink alcohol, smoke or do a lot of long-haul air travel, and zinc is found in lower levels in plant-based foods, so it is important to make sure you give special attention to it to help discourage deficiencies, especially as it helps you process omega-3 properly in the body.These are two lesser-known nutrients that we should all be aware of. Around 90% of adults in the UK don’t reach the daily recommended levels of choline, and this is especially important for pregnant women as they require higher levels. Owing to its involvement in methylation reactions that help to support DNA formation, detoxification and fertility, choline is extremely important for our bodies. It’s also needed to keep the brain healthy and to support concentration, memory and mental agility. Our bodies need some carbs to stay healthy. Eating enough of the right types of carbs each day keeps us energised, fuels our muscles, supports our gut and keeps us mentally sharp. This is because when carbs break down they provide the body with glucose, which is the main fuel source for all of our cells. Our brain in particular relies on glucose and it consumes around 400 calories worth per day. This is why when we cut carbs out, we can struggle with memory and concentration or feel crabby. Iron has many important roles in the body. It’s crucial for energy, hair health, thyroid health, immunity and brain function. About 70% of your body’s iron is found in red blood cells where it binds and transports oxygen around the body – this means that if levels drop you can really notice it. Typical symptoms include low energy, feeling dizzy/faint, struggling with exercise and concentration. Because of menstruation and childbearing, women have a higher risk of deficiency and therefore need to eat more (around 14g/day) than men (around 9g/day). Another important nutrient to consider is zinc, which is needed universally throughout the body, and is involved in over 300 reactions that keep immunity, mood, energy, hormones, skin and memory working properly. Disclaimer: Certain supplements are used for different reasons and a one-size-fits-all approach shouldn’t be adopted. In addition, pregnant women and anyone on medication should always consult a doctor before embarking on a new diet or supplement programme. As with all information on Deliciously Ella, this is no substitution for individual medical or nutritional advice. Relevant Links

Despite the increasing number of people moving towards a plant-based diet, there are no clear, evidence-based mainstream books to help anyone looking to adopt this way of eating – either for themselves, or for their family. It can be overwhelming to switch to a plant-based diet, and you may have no idea where to start. Thankfully Ella Mills and her team at deliciously ella have done all the research for you. This book demystifies going plant-based, making it as easy, clear and delicious as possible, and features 100 new recipes to get you started on your plant-based journey. How to Go Plant-Based is not just filled with family-friendly recipes, it’s also a practical guide incorporating Ella’s own journey, alongside scientific research and data, plus insights and information from plant-based experts, including doctors and nutritionists. Ella debunks the common myths surrounding eating a plant-based diet, shares her experiences of cooking for her family and emphasises the importance of making a plant-based diet accessible to everyone – for health, wellbeing, and the planet.One of the benefits of eating a plant-based diet is that it is naturally rich in many of these micro-nutrients. However, there are some that do require attention as outlined below. How to Go Plant-Based is not just filled with family-friendly recipes, it's also a practical guide incorporating Ella's own journey, alongside scientific research and data, plus insights and information from plant-based experts, including doctors and nutritionists. Ella debunks the common myths surrounding eating a plant-based diet, shares her experiences of cooking for her family and emphasises the importance of making a plant-based diet accessible to everyone - for health, wellbeing, and the planet. Trans fats (limit where possible): vegetable oils (e.g. corn oil) margarine, shop-bought cakes, confectionery, pastries, muffins, and anything cooked at very high temperatures using vegetable oils such as deep-fried food. 3. Micronutrients Iron requires vitamin C for absorption, so having vegetables or fruit alongside grains and nuts is recommended and it’s worth noting that tea and coffee can reduce absorption of iron, so leaving space between these drinks and meals can help. When chosen wisely carbs also bring with them fibre, vitamins (e.g. B vitamins) minerals (e.g. iron, calcium, magnesium) and antioxidants, all of which benefit our bodies in numerous ways.

Adults need around 700mg calcium per day (menopausal women may need more). Great sources of plant-based calcium: cabbage, kale, bok choi, okra, broccoli and cauliflower, sesame seeds and tahini, fortified plant-based milk, almonds, edamame, tofu, flaxseeds, lentils, dried figs and prunes.Omega 6 (aim for around 2 sources per day) – nuts, seeds, avocado, cold pressed vegetable oils such as linseed, sesame seeds.

Vitamin E is one of many anti-oxidants in the body that helps to keep our cells healthy, brightens our skin, slows brain ageing, supports detoxification and feeds our gut bacteria. Selenium (brazil nuts, brown rice) is vital for thyroid function and the liver, and folate is needed for fertility, detoxification and hormone balance. If you’ve come to Deliciously Ella to find recipes and inspiration for plant-based eating, chances are that you already know that what we eat has a huge impact on health and wellbeing. There is a vast body of scientific evidence demonstrating just how life-changing a balanced diet can be in terms of how we feel on a day-to-day basis (energy levels, mood, sleep, digestion, hormone balance) as well as on our overall physical and mental long-term health. Micronutrients are vitamins, minerals and antioxidants and are needed in smaller quantities but work in synergy with macronutrients around the body. The benefits of these nutrients are truly universal; they are needed to drive millions of physiological reactions, ensuring that every organ and system functions optimally. For example: A recent analysis of women in the UK found that 77% are deficient in iodine, which is necessary for thyroid function, hormone balance and energy. Iodine is found in seafood and dairy, so plant-based eaters can be at higher risk of deficiency.Don’t be afraid of cooking veggies: they shrink when they are heated so cooking iron-rich vegetables like spinach, kale or coriander means you can eat more of them, meaning you get more iron. The founder of Deliciously Ella, 31, on plant-based food and moving in with her now husband a week after dating. How did your new book, How To Go Plant-Based, come about?

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