Is the Fitness Industry really for the Black community too?

This piece was written by the wonderful Oli from @wellwitholi on Instagram. She is a qualified Nutritionist and Personal Trainer and works to increase inclusivity and diversity in wellness spaces. Oli puts out incredible content, with references, well thought out arguments and inclusive mindset. I also promised to use my platform to amplify voices that deserve to be amplified 1000x over. Go and give her a follow on Instagram!

 

Spoiler alert: the answer is an unequivocal – yes! However, as social media has helped highlight especially over the last two weeks, a lot of fitness brands, gyms and health magazines have a long way to go in assuring racial equality throughout their companies.
For most White people who are active in the fitness world, racial inequality might not be something that is often considered, if at all. As with many things, unless it directly affects you, it can be easy to overlook the significance.

My earliest memory of fitness outside of compulsory P.E. lessons was when I signed up to my first gym membership in my first year of college. Although I went to a gym with predominantly White people, and this definitely did feel alienating at times, this was a reality that mirrored the area I grew up in just outside of Brighton. At the time, I put my head down and got on with it. However, when I moved to London, a city commonly praised for its diversity, I was surprised to find myself in similar scenarios – particularly when going to ‘boutique’ or ’higher-end’ gyms.

Even outside of the gym, whether I’m scrolling through Instagram, flicking through a women’s health magazine or online shopping for some new gym clothes, there is a perpetuating image that lean, White women with ‘perfectly perked’ glutes constitute what is considered the ‘body ideal’ for fitness. If you fall outside of this, especially if you are Black, this space can start to feel very unwelcoming.

You may be thinking, what does race have to do with fitness? Why is it important?

In this post, I’m going to explain some of the racial inequalities that are interlaced throughout the industry. Beyond just over-priced green juices and 5K run challenges, the fitness industry should be one that aims to improve and support the physical wellbeing of everyone, right? I don’t believe we can continue to move forward with this narrative until we address its racial disparities.

It’s no secret that in recent years, the fitness industry has gone from strength to strength. In 2019 gym memberships in the U.K. grew by 4.7% to 104 million, whilst in the same year, the fitness industry was estimated to be worth £5-billion. With this considered, it continues to surprise me that an industry that is thriving – both economically and through popularity – continues to lack diversity and inclusivity.

 

  1. Accessibility

Undoubtedly, one of the key influences of these inequalities is cost.

On average, a gym membership costs £40. In London, where prices of everything are inflated and ‘boutique’ gym memberships are more common, gym memberships can cost as much as £92, with some over £350 per month.

In the UK, Black people make up 55% of the 2 lowest income quintiles. This is reflective of pay gaps between ethnic groups where Black people who were born in the UK are paid on average 7.7% less than white counterparts who were also born in the UK. Similarly, Black people who were born outside of the UK are paid on average 15.3% less than white counterparts also born outside of the UK. To gain an understanding of the reasoning behind these figures, I recommend doing further research on employment gaps and race inequality. However, with these statistics considered, it can be more difficult for Black people to gain access to a gym, especially those that are higher priced. Notably, the latter are typically fitted with better equipment and sometimes have extra perks (e.g. spa facilities).

Research highlights other barriers that can block Black people from having fair access to gyms, including transport difficulties. When looking at which ethnicities are most likely to live in the most deprived 10% of neighbourhoods, Black people took the lead at 19.6%, indicating minimal disposable income for this group. If these statistics are readily available on the British government website, could gym branches be doing more in terms of research to ensure they are including more gym facilities in economically deprived areas? Moreover, what’s stopping them from doing so already?

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Figures from Gov.uk 

I recently had a conversation with a friend who was suggesting ways fitness branches could be doing more to accommodate the communities they enter. For example, take an area like Hackney, that through gentrification is considered to be ‘up and coming’. According to the Ministry of Housing, Communities and Local Government (MHCLG),in 2019 Hackney was reported to be in the top 10 most deprived authorities in the U.K. Harmonious with statistics previously shown, a 2011 census shared approximately 40% of this community is made up of Black and Minority Ethnic (BME) groups, with 20% of the BME community being Black. That is, despite gentrification, the community who still lives there reflects income disparities already mentioned. Therefore, it makes no sense why a fitness branch would open a studio in an area such as Hackney, and with all statistics considered, not even try to accommodate to the surrounding community. It continues to push the same narrative that Black people are not welcome in fitness spaces. One idea we shared was the idea of having a ‘community rate’. This would work similarly to a student discount; however, you’d just need to show proof you lived in the area/postcode and you could have your class at a cheaper price.

 

  1. Representation

Pretty much every gym and fitness company has a catchy slogan that pushes the idea they welcome ‘fitness for everyone‘. However, when you consider the actual advertisements these companies show, particularly the ‘boutique’ brands, is it really everyone who is represented? Sometimes Black people are not even included and if they are, it’s often not at the same inclusive ratio as non-Black counterparts. On countless occasions, I’ve seen brands include one ‘token’ Black person in their promotion and pass this off as being ‘inclusive’.

It’s not just advertisements that can lack representation of Black people though. Health magazines and newspaper articles can be just as guilty for pushing the ‘diversity’ narrative, but not actually following through. This includes the lack of diversity on magazine covers. In just one example, following its first launch in the U.K. in 2013, one of the leading women’s health magazines has only included Black women in 4 out of 73 magazine covers thus far. Only… four. There are definitely more than four Black women in the fitness industry, so why the lack of inclusivity?
A figure I think is also important to highlight here is that in 2016 it was reported that 94% of the British journalism industry was made up of White people.

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There have been only 4 Black women on the cover of Women’s Health magazine out of 73 issues. For comparison, Kayla Itsines has also been on it 4 times. 

When you look even further, lack of representation of Black people can prevail within gyms as well. This could echo the fact that Black people have the highest unemployment rate out of all ethnic groups in the U.K. at 9% (research employment inequalities & race); or, it could be harmonious with the notion that these spaces aren’t particularly targeted for Black customers, therefore the desire for Black personal trainers isn’t there either. I share the same experience as some of my Black friends that on several occasions I have been the only Black woman to attend a class full of only White women, maybe one or two other POC, but almost always instructed by a White person. Being in this situation can be daunting. I have sometimes felt a certain responsibility to not take up too much space, be quiet and almost set a good enough impression of myself to ensure that other Black women (as we are often seen as a monolith for each other) will still have access to the space. Whilst I’m not saying it’s imperative that I am surrounded by Black staff or members to have an effective workout, the lack of inclusion does give the message that these spaces are not created with ethnic inclusivity in mind.

 

  1. Fitness Influencers

I’m sure we can all agree Social Media is a powerhouse full of influencers telling us the things we should buying, how we should be eating, and the next best workout plan we should be following. Unsurprisingly, the same lack of representation of Black people exists here too.

For YouTube alone, there are no Black people in the Top 10 paid Forbes list and only 2 POC, whilst on the Top 10 Fitness Influencers list also published by Forbes, there is only 1 Black person and 1 other POC. I’m not trying to dismiss the merit and amount of hard work each non-black individual has put into their niche to achieve these top spots; however, I think it’s really important to challenge the statistics and ask, why are they so imbalanced?

I strongly believe the lack of diversity of fitness bloggers who are at the ‘top of their game’ reflects the same reality that fuels the lack of diversity offline. That is, fitness brands recruit who they consider being the most desirable consumer by endorsing fitness bloggers who mirror that image (think, White skin, washboard abs and perfectly toned bum). The fitness industry as a whole has then gone on to make this an almost elitist standard. It fuels the same narrative that if you don’t fit this image, and God forbid you have Black skin too, then you’re unwelcome. Of course, some fitness bloggers do go out of their way to challenge these ideologies by actively promoting more body and skin colour diversity, however, the fact these bloggers even exist further highlights there is a big representation problem within the industry.

In 2019 it was found 62.3% of adults 18+ were either overweight or obese in the UK and of that figure, 73.6% were Black adults – the highest percentage out of all ethnic groups. With these statistics considered, isn’t it the purpose of the health industry to help improve the health of everyone, but especially those who might need it most? So why, when beyond just anecdotes there’s published social research highlighting the fact that some Black people feel too intimidated to start fitness because of lack of representation, they continue to be so underrepresented?

Just this International Women’s Day 2020, one of Europe’s leading sport’s nutrition brands failed to include ANY Black women in their Instagram feed press photos for their event… zero! (N.b. Whether or not any Black women were even invited is still unclear).

 

So, what does this mean?

The momentum we’ve seen in people supporting the Black Lives Matter movement over the past couple of weeks will go down in history books – it’s a given. But we must continue to challenge and keep the same energy as we continue to fight against racial injustices. As much as I wish these two weeks of trending #BlackLivesMatter now means that racism is eradicated, that just isn’t the case. To be quite honest with you, this is only just the beginning.

It makes me angry that because of the colour of their skin, an individual might not feel welcomed to exercise.

If that doesn’t make you just as angry, I’d have to question your integrity in an industry that should be focusing on the wellbeing for all.

The information highlighted throughout this post wasn’t tucked away in a secret archive. This is information that is readily available to the public and I would recommend everyone in the fitness industry to continue to do your own research.

 

To fitness brands: What are you doing to make sure Black people are equally included? Do you have Black people throughout your team that can challenge racial disparities? Are you making sure you actually represent Black people within your brand, and aren’t just including one ‘token’ Black person?

To fitness branches: are your gyms equally dispersed into lower economic areas? Do prices reflect the general economic status of the community you’re in? What could you be doing to make sure Black people feel just as welcome in your gym/studio as non-Black people?

To consumers: Are you also supporting Black fitness bloggers online? (following someone is free, by the way!). Are you challenging your favourite companies who have been silent regarding the Black Lives Matter movement? Are there conversations you could be having with the owners of the gyms/studios you go to?

Every voice matters and can be used to initiate positive change. Don’t let yours go to waste.

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Ways Black people can experience inequality in the Fitness Industry. (UK based) ~~~ I hope this post can help highlight how systematic racial inequities can have a snowball-effect impact that can block Black from getting some of the same opportunities as non-black people. Just today I had a comment under a post where I had questioned why a specific sports nutrition brand hadn’t included ANY Black women in their International Women’s Day event that said “…maybe pick the bigger battle right now” … I literally: 🤦🏽‍♀️. It’s been BEAUTIFUL and encouraging and inspiring to see so many people (finally) listening more to #blacklivesmatter and taking note. However, I feel like I really want to make clear here that racism and racial inequality isn’t just a thing/object that once you’ve ‘beaten’ it it’s gone. It’s woven throughout society and something we’ll need to continue to challenge daily. When you make a cake you need to get each individual ingredient, weigh them out, mix them together, bake the cake, cool it and then ice it. A lot goes into it right? It’s the same with racism – a LOT goes into it, therefore it’s going to take a LOT of work to even begin undoing it. That is why my reply to the comment mentioned above was “challenging lack of diversity in big brands is part of the ‘battle’”. It’s part of the ‘undoing’. The words ‘educate yourself’ have been seen a lot the past week+ and it’s really important that you (and I) continue to do that. Sometimes even I can find myself baffled by ignorance or racist words that I am actually lost for words. That’s why it’s important to build up a catalogue of knowledge that you can articulate well in response to challenge what you see/hear. #themarathoncontinues . 👇🏽Let me know if you have experienced any other inequalities in the fitness industry. I LOVE healthy discussions & HATE racism so leave it out of my comments ☺️ #shareblackstories

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Gingernut biscuits

I made falafels that ended up looking like ginger nut biscuits and then I wanted ginger nut biscuits so I had to make these. After looking at a few complicated recipes online, I decided just to make my own super easy recipe so here goes! These are the perfect mix of crunchy and chewy – enjoy!

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Ingredients

  • 50g vegan margarine
  • 150g muscovado (or dark Demerara) sugar
  • 25g vegetable oil
  • 100g wholemeal flour
  • 150g all purpose flour
  • 1tsp baking powder
  • 3tsp ground ginger
  • 1tsp all spice
  • Dash almond/soya milk (around 1 – 2 tbsp)
  • White sugar, for rolling

Method

  • Preheat oven to 180 degrees celsius and line a tray with baking parchment
  • Put all the dry ingredients (save for the white sugar) in a bowl and mix
  • Mix together the margarine, oil and muscovado sugar
  • With your fingers, mix the margarine/sugar mixture into the flour to form crumbs
  • Add a dash of milk (not too much!) until the mixture starts to stick together. It shouldn’t take more than 2tbsp milk to bind
  • Make walnut sized balls of mixture and roll in the white sugar. Place on the baking tray and press down with a fork.
  • Make sure the biscuits are placed evenly apart (they spread during cooking) and place in the oven. Cook for around 12 minutes (a little more if you like them very crunchy)
  • Once cooked, remove and leave to cool before eating. Enjoy!

 

Five workout misconceptions

If you don’t hurt, it’s not working

It’s common for muscles to feel sore after a workout (called DOMS, or delayed onset muscle soreness), but there’s a common misconception that if you don’t feel DOMS after a workout, then you didn’t workout hard enough. Firstly, everyone is different, so a good workout that causes DOMS in one person may not cause it in another. Chasing muscle soreness (essentially inflammation from the repair of microscopic tears in the muscle) can lead to injury. So whilst DOMS is a common side-effect of a hard workout (especially one that is new to your body), it’s not necessary to feel sore afterwards to know that it’s working!

 

Heavier weight = better workout

Strength training in any workout that provides resistance to your muscles. This is great for bone density and muscle growth, but the workouts don’t need to be in the form of heavy weights or resistance machines – smaller weights, kettlebells and medicine balls can be used with similar effect. Not got any weights? Gravity, resistance bands and your own body weight are great alternatives! Read why everyone should lift weights.

 

You can get abs by working your core

This is a bit of a loaded one, because what exactly do we mean by ‘get abs’? We all have core muscles, even when you can’t see them. Most people who want to ‘get abs’ mean ‘see ab definition’, which is a different ball-game. The common misconception is that if someone works out their abs a lot, they will develop a defined stomach area. Since ‘spot fat reduction’ is not a thing (i.e. you can’t lose fat specifically on one part of your body but not the rest), just training your abs won’t ‘give you abs’. The better option is to pair full-body functional training (which uses your core a lot) with a healthy diet. The result? A stronger core and lower overall body fat percentage, which could lead to a defined core (please also bear in mind that due to variation in genetics, some people will find it really difficult to achieve definition).

 

Every workout should leave you a sweaty mess

I absolutely love sweaty workouts. The more out of breath, the better, which is why I sometimes struggle with slower, more functional workouts. However, different workouts have different sweat-factors, i.e. lifting weights might not leave you as sweaty as a boxing session, but that doesn’t mean it was any less valuable to you. In fact, it is important to mix up your training – doing workouts that leave you 100% exhausted and a sweaty mess every time is a great way to lead to burnout and injury. Mix it up and don’t think of sweatiness as a marker of a good workout!

 

More workouts = better results

Obviously consistency is great when it comes to working out, and getting moving regularly is an important part of keeping healthy. However there is such thing as working out too much, and so more is not necessarily better. Recovery is at least as important as your training, and well-placed recovery days can help your muscles repair better, leading to greater improvements in your fitness/muscle strength.

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Image by @alittlepickmeup

5 health tips for the New Year

I’m not a fan of New Year resolutions – I think everyday is a new beginning, and there’s no better time to start something than the present. However, for many, New Year brings the promise of new beginnings and a fresh start. So whilst I don’t think we need the new year to start going to the gym or eat more healthily, it’s as good a time as any, and starting a health kick alongside so many other people may just help you stick to it.

Here are some of my top tips for living that little bit healthier in 2019. Wellness is about making small decisions everyday that improve your health, not drastic changes that you can only maintain for a month. Why not give these a go – they may just become part of your daily routine!

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Spending more time in nature can improve mental health considerably

Walk more

I’ve left this very generic, because there are so many ways to fit more walking into your life, and what works for one person might not work for another. Whether it’s walking to the gym instead of driving, taking a 20 minute walk on your work lunch break or simply just using a loo further away from your office, walking more day to day can improve your health considerably. Going to the gym is great, but it’s what you do the other 23 hours of the day that can really impact your health, and moving more is one of the best ways you can help!

Eat more types of veg

When asked her top tip for living healthier, Dr Megan Rossicalled for more variety in the plant based food we eat. We all know about eating our 5 a day, but more important is eating a wide variety of plant based foods every week. The diversity helps our gut health, which is directly linked to our mental health. So, rather than trying to cut out foods this New Year, why not add a bunch instead?

Take time out in nature

Physical health and mental health are inextricably linked, and we should all be taking time to improve both to get the most out of the other. With our hectic lives, it’s sometimes incredibly difficult to learn how to stop and take time out, but spending time in nature has been shown to markedly reduce stress and anxiety levels. Since stress affects our mental performance and physical health, taking time out could really improve productivity, mental andphysical health, so it’s really a no-brainer!

Cut out/down on red meat

In the West, red meat has become a main-stay of our diet. No longer reserved for the rich or for special occasions, the average UK citizen eats more than the recommended maximum of 70g of red meat per day. Since multiple studies have found that red and processed meats increase the risk of colorectal cancer, cutting out these items can have a positive impact on your health. Paired with the negative environmental effects that red meat production has, giving it up (as many UK citizens are starting to do) can do wonders not only for your body but also for the world we live in.

Find a sport you love

Too many people put a vague ‘go to the gym more’ as their New Year resolution. What frustrates me is that so often these people don’t wantto go to the gym, and find no pleasure in doing so, so slog away 5 times a week, hating every second for about 3 weeks before giving up. Whilst it’s true that you can definitely learn to love it even if you don’t initially, choosing to partake in a sport instead can have a multitude of benefits that gymming doesn’t have. Finding a sport you enjoy means you’re more likely to stick to it, leading to longer term results and a more positive mental attitude towards fitness. See why I think everyone should train like an athlete. So your challenge this year (if you think you don’t enjoy exercise) is to find something you dolove – there’s something for everyone!

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Boxing is my sport of choice! Flora Beverley vs Sophie Grace Holmes at charity boxing match The Rumble hosted by The Lady Garden Foundation, on November 17, 2018 in London.

I hope this post was useful for you! These are all changes that I have made in my life that have seriously positively impacted both my mental and physical health, and studies suggest they can help you too. If you give any a go don’t forget to let me know so I can support you! 🙂

Vegan french toast

If you grew up eating french toast on the weekends as a special treat, you’ll know what a treat it is. If you’re vegan there’s no reason to miss out – I prefer this version to the non-vegan version too. It’s also ideal if you have some bread that’s a little past its best as you won’t be able to tell at all with this! Perfect with mixed berries and maple syrup on top 🙂

 

Ingredients:

  • 1tbsp maple syrup
  • 240ml almond milk
  • 1tsp ground cinnamon
  • 5 slices bread (sourdough works well – not too soft)
  • Coconut oil
  • Toppings of choice (works well with anything you’d usually put on pancakes)

Method:

  • Mix all the ingredients except the bread in a mixing bowl
  • Heat a tsp coconut oil in a frying or griddle pan
  • Dip the bread slices in the mixture for a couple of seconds – you don’t want them totally drenched
  • Once the pan is hot (before the oil burns) place the slices of bread in and cook until browning on one side (around 3 minutes in a hot pan)
  • Using a spatula, flip the bread to cook the other side
  • Top with desired toppings and serve up!

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Six reasons to eat plant based

Eating less red meat and focusing on a more plant based diet is becoming increasingly popular, thanks to celebrities, influencers and a better understanding of the benefits of increasing veg protein and reducing red and processed meat. As we have become more educated about the impacts of meat on the environment and the ethics of meat consumption, food providers have followed suit, providing more and more options for those opting for a plant based diet.

This blog post was written in collaboration with Tesco, but as always all opinions are my own. Check out their new Wicked Kitchen range, a collaboration with plant chef Derek Sarno. The range uses plants in a variety of ways, making all the meals taste amazing (trust me, I’ve tried them!) but without the negative effects of meats. Gone are the days of weird-tasting fake meats – this is a real deal. They’re also super convenient, which means that at the end of a long day of work, they’re quick to stick in the oven or on the hob so you can get eating asap. I am unbelievably impressed with the range, and would recommend it to anyone, not just people who are already vegetarian or vegan! If you’ve been considering lowering your meat and dairy consumption for some while, there’s no better time to do it. Here are a few reasons why you should just go for it!

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It’s good for your health

Increasing the proportion of the diet that is made up of wholefoods such as fruit and vegetables can only improve your health. Multiple studies have also shown significant improvements in health outcomes for those with heart disease, high blood pressure and diabetes, diseases that have exploded in frequency over the last few decades. Red meats, especially those that have been heavily processed, have been liked closely with increased rates of these diseases, and decreasing the amount you eat can only have positive impacts on your health. It is now possible to replace meats with vegan products that have the same flavours but none of the negative impacts, so why not try some vegan alternatives, such as those found in the Wicked kitchen range?

It saves you money

People often complain that eating vegan is more expensive than eating meat, but if you are simply replacing the most expensive part of the diet with more vegetables, grains and pulses, it ends up significantly cheaper than an omnivorous diet. Specialist products such as tofu and meat replacements can sometimes be relatively expensive but are almost always cheaper than meats. Brands such as Tesco have started providing ready meals that are no more expensive than their meat counterparts, meaning that even convenience foods are as cheap or cheaper than the animal product equivalent.

It’s one of the best things you can do to save the planet

There is irrefutable evidence to show that red meat, especially products that come from cattle, have a significant impact on the environment. The livestock industry consumes about 8% of the world’s water, depriving those areas that most need it (Schlink et al., 2010). Whilst it takes 2400 gallons of water to make 1lb of meat, 1lb of wheat can be grown with just 155 gallons of water. Without going into too much depth, using meat for food is less efficient in just about every way, using more land, water, fuel, and using 60% of all the human grade grain grown in the world. By products of the meat industry include greenhouse gases such as methane, which has 23 times the global warming potential of CO2. Care about the world we live in? Reducing your consumption of animal products (especially meat) will make a huge difference. Vegan alternatives are also more ethically sound – the more we eat plant based, the less suffering there has to be, and that’s something we can all feel good about.

It’s easy to lose weight… but you don’t have to

Whilst weight loss is by no means the most important thing in the world, the low caloric value of plants means that you can have a lot more volume for your calories! This means more food and who can complain about that?.In addition, by pure correlation, vegans have the lowest BMI, vegetarians second lowest, and meat eaters have the highest. Having said that, if you’re not looking to lose weight, it’s plenty easy enough to find high calorie vegan foods, such as nuts and oils, and dishes can be made to incorporate these to fill you up. Veganism isn’t about being hungry – it’s about being satisfied with delicious plant based foods!

It’s no less convenient

When it comes to cooking, we all want foods that are quick and easy to make, and sadly that often forces us to go for choices we’ve made 100 times before, often incorporating meat as a centrepiece to a meal, just because it’s ‘easy’. However, more and more people are demanding plant-based products that are just as easy to make as meat ones. With a higher demand comes higher supply. Conscientious and influential brands such as Tesco are incorporating more and more vegan foods into their takeaway sections, allowing people to opt for nutritious and delicious vegan foods that are just as convenient to pick up as any other food. Convenience is often cited as a reason for people eating meat, but this reason is becoming less and less relevant. You’d be surprised what you can find!

It doesn’t have to be all or nothing

A lot of people are put off the idea of becoming vegan or even vegetarian because of the idea that they have to give up everything they love, or it’s not worth doing. It’s this kind of ‘all or nothing’ attitude that put me off for years, but in reality, every little change helps. If you are vegetarian, try having a couple of vegan days a week, or just reduce dairy consumption if you really love eggs. The chances are that over time, you’ll find that you don’t crave animal products anymore! Products from the Wicked Kitchen range can help you make that transition far easier, swapping out meat products for plant products used in a creative way, meaning you won’t miss meat at all.

 

There is really no reason not to try eating more conscientiously by reducing the amount of animal products you consume. It is often habit that allows us to continue doing things that aren’t in our best interest, but all it takes is a decision to make a change and half the battle is already done. Whatever your reason, there has been no easier time to start eating plant based, so why not give it a try?

I’d love to hear of your experiences with veganuary or your journey to eating less meat – feel free to send me a message on instagram or comment below.

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This dairy-free caponata pizza has to be one of my favourites from the range!

Top vegan cafes in London

I decided to write this post after thinking back to when I first moved back to London after school. 5 years ago vegan options were thought of as hippy, weird and definitely only for vegans. With more choice than ever now, it’s more a decision of where to go, rather than questioning if there’s anything around! I also have to admit that despite taking over a month to write, the research for this post has been most enjoyable. Enjoy!

 

Yorica
I’m a huge fan of dessert, so when I heard about this delicious sounding specifically vegan ice cream shop, I got super excited. Situated on Wardour Street near Oxford Circus, it’s perfect for a quick (or slow) snack. I got the soft serve and Fiann got the ice cream and we were both super happy. Their matcha soft serve is like Mr Whippy, only much healthier and obviously matcha flavoured. You get your choice of toppings too (gluten free), which makes this far superior to most other ice cream places I’ve been to! The staff are also really friendly, which is a bonus. I would definitely recommend popping in if you’re in the area!

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Yorica is must for anyone hanging out near Oxford Circus needing refreshment!

Lu-ma
Visiting this restaurant was well worth the journey to Wimbledon. Having recently won the title of the ‘Best Restaurant in Merton’, I was expecting great things from the food, but what stood out even more was the friendly and passionate atmosphere. I had the privilege of talking to the owner, Maria, over lunch. Lu-ma is a wholefood/vegan/vegetarian café and whilst not purely vegan, it is quite clear that sustainability is at the heart of the business (for example all the takeaway containers/cutlery are vegware, so compostable). This café also caters to other dietary requirements, such as coeliac, but thankfully doesn’t have the snobby, exclusive vibe that a lot of these places have. 10/10 would recommend.

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I’ve not been into such a friendly cafe as Lu-ma in a long time!

Tibits
Tibits is a vegetarian and vegan restaurant serving healthy meals (both eat in and takeaway). You pay by weight so portion sizes can be changed to suit you. The ingredients are locally sourced (where possible) making it pretty ethical. They also do fully vegan Tuesdays too, which I think is a great follow-on from meat free Monday. Come here for a sit down meal or takeaway – it’s all good!

Deliciously Ella
My boyfriend and I visited deliciously Ella for a weekend brunch after a long walk in the park (it’s conveniently situated next to Hyde Park, right next to Marble Arch. We arrived in time for the breakfast menu (they change at midday for lunch) but naturally tried all the snacks as brunch dessert (is this a thing?). My first impression was that everyone in there is French, so obviously the food has to be good! Whilst the range of breakfast options were not vast, from what I tried, EVERYTHING is good. If you’re a fan of healthy vegan (and gluten and refined sugar free) foods, this is the place for you. Whilst not exactly cheap, it’s also not crazily expensive for the quality of ingredients being used. I also 100% recommend it for the variety of the drinks – their homemade cashewnut chocolate milk is a dream.

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Deliciously Ella’s dishes make you realise why she’s so globally successful

EZ & Moss
Ez and Moss, a vegetarian and vegan cafe on Holloway Road, caters for meat lovers and vegans alike, with a regularly changing menu and excellent coffee. Expect vegan burgers and instagrammable brunch items. It’s won a few awards too, making it all the more appealing to those who may be a little apprehensive of having a meal without a centrepiece of meat.

Buhler & Co
Buhler & Co isn’t 100% vegan, but everything is vegetarian with a lot of options for vegans (most of the veggie food can also be made vegan). Ingredients are locally sourced too, which is great for environmentally-focused individuals. Other intolerances are well served here too, with gluten free options available.

Mooshies
The mooshie website says it aims to create ‘healthy fast food’, using real, vegan ingredients to create food that tastes great, but is also a little healthier for both you and the environment. The cafe is in just the location you’d expect to find a vegan burger cafe – Brick Lane of course! I would thoroughly recommend this restaurant if you enjoy unhealthy tasting food that is also environmentally sound. Love love loved it and will 100% be returning to try the other burgers!

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What the Pitta
You know that delicious tasting hangover food? Now imagine it’s good for you. This is sort of along the lines of what the pitta food, serving huge (HUGE) wraps and vegan kebabs. I’ve heard that even advocates of the classic very meaty kebab give this one 5*, so it’s definitely worth a shot. Staff are friendly too – the whole vibe is great.

The Vurger
I went to the Vurger’s popup in Spitalfields market on a cold winter’s day, and helped myself to two of their burgers (I couldn’t decide which I wanted) and some sweet potato fries. This burger tastes healthier than lots of vegan burgers I’ve had before, using the sort of ingredients I would use if I was to make one at home. If you’re a fan of great tasting plant-based food that isn’t actually unhealthy, then this is the one for you. 

Ethos
Situated pretty centrally near Oxford Circus, Ethos is a restaurant that got me interested in vegan food really early. Everything in the restaurant is vegetarian, and most things vegan too. You pay by weight, which can get expensive (a huge plate worth could cost £15 or so, but that’s usually too much for lunch). However, it’s well worth it for the food, with dishes from lots of different cuisines known for having good veggie food. The sit-down part (you can get takeaway) is also supremely instagrammable, so if you’re into that, this one is for you.

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Ethos’ very instagrammable interior ft salad bowls and marble tables

Moorish cafe deli
Tucked away near King’s Cross, Moreish cafe deli is fairly unassuming from the outside, but once you try their food you’ll be converted. It’s not all vegan, but I had to include it because of the homemade vegan ice cream. It tastes just like ‘real’ ice cream, but is made using homemade ingredients without preservatives etc. The enthusiasm of the shop owner (and ice cream maker) for good, healthy, affordable food is so great that you’ll want to keep coming back here when you’re nearby!

 

I hope this helps all of you on Veganuary and especially those of you looking to make this a longer term arrangement. I would love to hear about your favourite vegan and vegetarian restaurants and cafes too! Let me know on my instagram or in the comments below.

Chocolate chips oat cookies

This recipe is so simple and quick, I dare you to get it wrong. This is cooking at its simplest, but yields the softest, most satisfying oat cookies you could hope for. The dates provide little morsels of sweetness among the bitter dark chocolate and carby oats, and miraculously the entire mixture is filled with goodness (it definitely doesn’t taste like it)!

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Ingredients:

  • 2 tbsp coconut oil
  • 50ml almond milk
  • 4 tbsp almond or peanut butter
  • 100g oats
  • 75g wholemeal flour
  • 50g muscovado/demerara sugar
  • 25g vanilla/chocolate/peanut protein
  • 4 dates, finely chopped
  • ½ tsp baking soda
  • Pinch salt
  • 50 dark chocolate, finely sliced

 

Method:

  • Preheat the oven to 180 degrees and line a baking tray with baking parchment
  • Melt the coconut oil and whisk in the almond milk and nut butter.
  • Mix together the oats, flour, baking soda, salt, sugar, chopped dates and protein
  • Combine wet and dry ingredients in a large bowl before stirring in the chocolate pieces
  • Lump into balls and flatten partially onto the tray. This mixture should make 12-15 cookies.
  • Bake for 10-12 minutes, until the tops of the cookies are firm to touch
  • Enjoy!

 

* * I used vanilla pea protein in this recipe. You can use whatever protein you like, but bear in mind that whey may not require so much added liquid so add the milk slowly.

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Healthy quorn cottage pie

Recipes that will feed you all week, or feed an entire dinner party without a fuss are definitely some of my favourites. Coming home from work, sometimes all you want is something that you can shove in the microwave or oven and eat, and sadly the number of healthy options are limited. This cottage pie packs in 5 vegetables (although you can add as many as you like), protein and hella flavour, all for next to no money per portion and less than an hour spent in the kitchen.

I am all for sustainability, and sadly eating meat is one of those things that, for me, cannot be justified no matter how good it tastes (I actually don’t like meat at all, but know that lots of people do). This recipe works for anyone who enjoys meat but also wants to reduce consumption. Quorn is an amazing substitute for meat that is very high in protein, low in fat and has a much lower carbon footprint than any meat. Read my reasons for being pescetarian. Either way, this dish is easy, delicious and super healthy – definitely one for your weekly meal prep!

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Use seasonal and local vegetables where possible – read why

Ingredients:

  • 2 large sweet potatoes
  • 1 large red onion
  • 1 clove garlic
  • Olive oil
  • 1 medium carrot
  • 1 large courgette
  • 1 pepper
  • Vegetable stock
  • 2 tbsp soy sauce
  • 300g quorn (I get mine frozen)
  • Turmeric, chilli, salt, pepper
  • 30g cheese (optional – for a vegan option omit or use vegan cheese)

Method:

  • Boil the kettle and preheat the oven to 180 degrees C
  • Scrub the sweet potatoes and chop into small chunks to boil (I don’t peel them but if you’d rather do that feel free – leaving them as is increases the fibre content)
  • Finely chop the onion and fry with some olive oil and the garlic clove
  • Finely chop the carrot, courgette and pepper and add to the mix, stirring until soft and browning
  • Drain the sweet potatoes once soft, saving 200ml of the water
  • Add the quorn mince to the vegetables
  • Use one stock cube, stir into the hot water, add the soy sauce and pour over the vegetables and quorn
  • Leave to simmer for 10 minutes (or less if the quorn is not frozen)
  • Pour the veg into a large dish
  • Mash the potatoes, adding the spices and salt and pepper
  • Top the vegetables with the mashed potato and sprinkle over the grated cheese, if using
  • Cook for 25 minutes in the oven, until browning at the top
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Before being cooked

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The final product. Enjoy!

What I’ve learned – uni vs fitness

Finally I’ve finished my three years studying biology at Bristol University! I get messages from people all the time asking for advice of how I balance uni and fitness, and I thought that (slightly ironically) there’s no better time to share how I balance uni and fitness than just after I’ve finished – after three years of learning to get it right.

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University is amazing – especially if you can find friends with similar interests

I understand when people say it’s hard to balance fitness, health and uni, and I get that it can be time consuming, but in all honesty, I think that if you can’t prioritise keeping healthy when you’re at university (or at least while you’re still young), when are you going to? For me I saw university as a good three years where I had a set routine, I didn’t have to worry about real life problems, and therefore it was actually the best time for me to focus on me.

 

I started university with quite a good baseline of fitness – I played squash competitively at school, but took a year out afterwards, so wasn’t very fit (comparatively) when I started university.

 

Year 1 – routine, routine, routine

Year 1 is when you want to start making good choices. If you’re on a budget (who isn’t), I would advise trying to get the best deal for the whole of your time at university – I got a 3 year contract with my university gym for three years for £550. The big one off payment is so worth it if you’re serious about your fitness! But definitely have a look around – the uni gym might not be the cheapest in your city. Make sure you get the best deal in the long run.

Being in a new place with new people is tough, but I really would recommend setting aside an hour 4-5 days a week to head to the gym – at this point routine is everything. It’ll also help you settle into your new life, as sometimes everything can seem a bit up in the air when you’re starting something new. This is the time when you’ll have the least work to do and the least pressure to do well, so make the most of it! Joining sports clubs at this time is also a great idea – it’ll help you meet new people, you might find a new sport you love and it’ll stop you getting bored of the gym.

In my first year I did two athletics sessions (one long run, one track session) and three gym sessions a week. I also met some of my closest friends at this time, so even if you’re a gym bunny, it can’t hurt joining cheerleading, boxing or netball even just for a term 🙂

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Achieving balance in second year – wearing sports kit on a night out

Year 2 – achieving balance

Things start to get academically serious in year 2. You’ve met most of your uni friends, got yourself into a routine and found a sport you enjoy. In my second year I continued running cross-country and track, but became more flexible with my sessions as I started to gym more. As work started to increase (I had 25h of lectures and practicals a week in my first term), I made sure to push myself to gym. For me, once I was on campus it was a lot easier to go to the gym, so I tried to work 10am-5pm every day and then head to the gym. If you make it a routine it’ll be easy. In my second year my old school friend came to Bristol on placement and we started to gym together, which was perfect because it forced me to head to the gym even if I wasn’t feeling it.

In terms of eating, I was much better in second year than first year, making my own food far more often and going out less. Remember if you’re going out: alcohol does contain calories, lots of sugar, and might make a 2am kebab/burger/whatever seem like a good idea (in my experience it rarely is). If you know you’re likely to have food after a night out, remember to budget for it – having a smaller lunch is ideal, as you don’t want to skimp out on dinner if you’re drinking. Again, planning is everything – eating after a night out is ok, but either plan by reducing your daytime meals, or make sure you have something healthy and carry waiting for you when you get back, like a bowl of oats instead of something fatty. And if you don’t eat it, you can just have it for breakfast!

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Veggie lasagne – perfect to make over the weekend for deadline week stresses

Year 3 – continuing the habit

Although work was a lot harder in my third year, the content was less diverse and there were fewer hours of lectures, allowing me to structure my day as I liked. I’m much better when left to my own devices but I know some people can find routine difficult without structure. I always worked 9/10-5 and then gymmed, since that was the routine I was used to. My housemate used to work until 10pm and then gym, but if you need 10h sleep like I do, it’s no use gymming late – the exercise will keep you up later. If you need to work late, either gym in the morning or gym before dinner and then head back to work afterwards.

My eating over the last year has been mostly good. I have proats or 2 eggs on wholemeal homemade bread most mornings, a protein shake or coffee at around 11, and try to make lunch (although realistically I am terrible and always buy a salad with some protein). I usually have to have something sweet mid afternoon before the gym and either go for a protein smoothie or 3 chocolate topped rice cakes (those Metcalf dark chocolate ones are the bomb). Dinner varies a little bit – either an omelette and veg, a stir fry with quorn or white fish or pan fried salmon and mixed vegetables (roasted or stir fried). All my dinners are very quick to make – after going to the gym at 5pm, I want to eat as soon as I’m home, so aside from roast vegetables nothing takes longer than 15 minutes!

Having some meals you know are simple to make but super good for you is the key to eating healthily when you’re exhausted from a long day at uni. If I know I’m going to be too busy to cook, I’ll make a veggie lasagne over the weekend and store it so I can literally just heat it up and have it with an egg when needed!

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Healthy snacking – easy if you plan! Try these post-workout energy bars

The busier you get over your time at university, the more you need habits and planning. Realistically, you’re not going to be able to do everything you want to do to keep healthy, but setting up a good routine in your first year and then planning your food week by week (I don’t necessarily mean meal planning, but having a rough idea) will keep you on the straight and narrow.

I definitely think having friends who are also into health and fitness has helped me throughout my time here – not only for heading to the gym, but also having healthy food in the fridge and not being grilled (no pun intended) about why I am eating fish and vegetables instead of a bacon sarnie. It can be really isolating being healthy if your friends don’t understand. Surround yourself with people who support you and encourage you and university can be an amazing time, without getting in the way of your fitness goals.

 

Most of all, university is supposed to be one of the best times of your life. Enjoy it!

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