Raw

RAW

Issue 1.

January 2016 Home. Food. Life.

Issues. Fashion. You. Vegan edition.

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Con tents.

8 - The truth behind the trend

Everyone seems to be turning vegan these days but what does it really take to live a vegan lifestyle.

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10- Dextox fads

Are the lastest dextox trends good for your body or just another fad.

12- The lie behind the labels

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The labels say one thing but the small print says another. So what do our food labels really mean.

Hello...

16 - The new eco town

Welcome to our first edition of RAW magazine! We are excited to share with you our creation that aims to show people how they can embrace a natural and clean lifestyleand love it. From food and fashion to home and health, RAW has it all. We want to open your eyes to an altnertative lifestyle and for this issue we a took a look into Veganism. With it fast becoming a popular way of living, we’ve decided to give you an insight into an animal free life. Enjoy.

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Leading in the battle against climate change, North West Bicester is soon to be the home to the UK’s first eco-town.

18 - The problem with palm oil

We unknowingly use it daily, each product we buy promotes deforestation.

27- Go coco for coconut oil

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8

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This issue it’s all about Veganism

Every one is talking about it, beauty experts, hair gurus and hardcore foodies- but why?

28 - Back to basic beard care

Beards are back in fashion but do you know your basic beard care...

30 - Shwop the way you shop

5- Inside the mind of a vegan

Shwopping is the new shopping.

Get a whole new wardobe without spending a penny.

6- The vegan diet explained

35 - Fancy a drink?

Try our guilt free all natural, vegetable cocktails.

24- Feel good hair care and beauty tips 36- Mexican three course vegan meal

47 - Protein Shakes: Are they really that good for you?

38- Baking with Oh She Glows blogger Angela Liddon

We use them to stay in shape, but just how effective are they?

39- Vegan friendly baking 40- 5 best vegan places to eat in London 43- Vegan meal out

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50- Turn your shed into a creative space Learn how to make the most out of your little wooden shack.

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The Topics

Pages 4 - 21

Curb global meat consumption to avoid ‘dangerous’ climate change Global meat consumption needs to be cut to ensure the world avoids “dangerous” climate change, a report has warned.

A worldwide shift towards lower-meat diets, which would also be healthier for people, would help close the gap between emissions cuts pledged by countries and what is needed to curb temperature rises to prevent the worst impacts of global warming, it said.

The report from Chatham House recommends governments take action to curb meat consumption, which could include making meat more expensive through a carbon tax and using procurement for schools and hospitals to push healthier diets.

The livestock sector accounts for 15% of global greenhouse emissions, caused by growing crops for feed, converting forests and other land for growing animal feed, gas and manure from the animals,

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heating and powering buildings and transporting meat products.

As well as causing the same level of greenhouse gases as the tailpipe emissions of all the vehicles in the world, increasing meat consumption is bad for people’s health, linked to cancer, heart disease, obesity and spread of antibiotic-resistant disease.

The report, released ahead of key UN talks on tackling climate change, warns that pledges made by countries ahead of the talks in Paris on the action they will take to cut emissions put the world on track for around 3C of warming by 2100.

Changing diets to ensure healthy levels of meat consumption could deliver 25% of the remaining emissions reductions needed to put the world on a path to curb temperature rises to 2C above pre-industrial levels, it said.

Countries have pledged to keep

temperature rises from going beyond 2C, as a threshold beyond which the worst impacts of climate change are expected.

Meat consumption per person is already above healthy levels worldwide and set to increase by 76% by 2050, the report said.

People in developed countries eat double what is considered healthy, and people in developing countries are eating more as incomes increase.

Report author Laura Wellesley said: “Reducing meat consumption is a real win-win for health and the climate.

“As governments look for strategies to close the Paris emissions gap quickly and cheaply, dietary change should be high on the list.”

The report said governments were ignoring the opportunity to cut emissions from meat in the face of fears that interfering with lifestyle choices will provoke a public

backlash.

But research for the study suggests that once people are aware of the climate and health impacts of eating too much meat, though it may not influence their personal choices very much, they are more accepting of the need for government action - even unpopular interventions such as putting up prices.

Strategies to curb meat consumption could also include ensuring people have more choice in food outlets, promoting healthy eating and support innovation into alternatives to meat.

Ms Wellesley added: “Raising awareness about the health and environmental impacts of meat is an important first step but on its own it will not lead to significant behaviour change.

“Governments must do more to influence diets.”

Photo by Ryan McGuire

INSIDE THE MIND OF A ‘TRUE’ VEGAN

Photo by Fargana Ismailova

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ver the past few years, veganism has sky rocketed in popularity and almost seems to be more common than being a carnivore nowadays. However, veganism isn’t just a diet, and it now seems that there is only a minority of the minority who are the ones living a truly vegan life.

One of these ‘true’ vegans is Mark Phillips, who we interviewed this month. Mark is an animal activist living in Brighton, who has been a vegan for over four and a half years now and he explains what it means to be vegan and how he made the life changing decision.

The first question we asked, which is usually the most obvious when questioning a vegan, is ‘what are the reasons for becoming vegan?’ In response to this, he highlights three, with the first being the ‘mainstream’ answer of a healthier lifestyle, but not just with the goal of losing weight. Through cutting out meat, eggs, cheese etc. Mark found that his on-going problem of high blood pressure decreased rapidly and now he barely has and worries about his blood.

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Photo by Kenn W. Kiser

Photo by Ryan McGuire

(A good tip for any high blood pressure sufferers out there!)

Secondly, which seems to be the reason that many of us are oblivious to, is the impact that rearing and feeding animals has on the environment, and when compared to oil and fossil fuels, is the main culprit for global warming by an absolute mile.

Did you know, the food we eat, from fertilizer manufacture to food storage and packaging, accounts for just over 30% of the UK’s carbon footprint.

Now that’s a massive percentage!

Thirdly and finally, the main reason behind Mark’s vegan way of life, which he explains, is how he “didn’t want to be part of a process that involves hurting and killing innocent animals”.

“I realised that I was part of that process” he says, “but now I have a clear conscience, knowing that I’m not causing that to happen”.

Even though the above reasons are what caused the change in lifestyle, Mark explains that these realisations would not have occurred without the influence of his vegan partner Jenny, and now wife. “Meeting Jenny allowed me

to give myself the permission I needed to make the transition because I just didn’t have the balls to do it on my own”.

He elaborates to say that there were certain connections he made in his mind that caused him to realise why being vegan was ‘right’. These included the mistreating of animals, specifically cows in the dairy industry, and chickens in the constant supply of eggs. He coins these connections as “things that don’t make it into the mainstream of consciousness”, where we live in a society that is conditioned to avoid thinking about where that steak, or fried egg on our plate has come from.

On a lighter note, when asked ‘what did you find hardest when becoming vegan?’ there was an immediate answer, without hesitation, using one word, and that word is ‘cheese’. “In comparison, vegan cheeses taste more like soap than cheese”. You would think that it would have been a few rashers of bacon, or a nice juicy sausage, but when it comes down to it, a slice of cheddar or a wedge of Edam is

what can turn the tables.

Mark did admit that living in Brighton did make the transition slightly easier, due to an already established vegan community, along with a range of vegan shops and restaurants providing an easier life for a vegan.

[If any London readers are in search of somewhere vegan to eat, check out our ‘Top 5 vegan places to eat in London’ article on page 40.]

However, Mark doesn’t believe he could have done it without the help of his wife, who had been vegan for years and was experienced in living her life as a vegan. In this case of vegans in relationships, it seems to have been mutual, however there are others out there in relationships where only one half of the partnership is vegan and this can be very testing..

If there are any vegans struggling to sort out their love life, we advise you to pick up a copy of ‘The Lusty Vegan’ in any local book store. It provides loads of helpful advice on being the vegan in the relationship and how to deal and thrive with it.

The vegan diet explained

What affect can cutting out some essential food sources have when following this diet? We bring in the dieticians to put the rumours to rest.

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here seems to be a number of misconceptions that have become associated with veganism. One common assumption is that by cutting out a number of essential food sources, vegans are left at a disadvantage from their essential food groups. So here at Raw, we have brought in the medical professionals to explain the real benefits and detriments to sustaining a vegan

extra effort to get their nutrients from vegetable sources, vegetarian and vegan diets are actually considered to be quite healthy as long as the right balance is in. They are low in animal fat and not as high in energy as regular diets,” she says. “I wouldn’t advise anyone with medical conditions as it could be difficult to meet all of the

been a nice transition, it doesn’t feel like a restriction for me, it’s following

so. Try as some might, unfortunately the vegan diet is not for everyone.

Despite beans being a great animalfree alternative for a good source of protein, they have been found to be intolerable for some people. Patricia Fenton, a Clinical Dietician for South East Hampshire NHS Trust explains that beans are naturally gas forming and can cause a lot of discomfort and bloating, particularly in someone with a intestinal issues such as irritable bowel syndrome.

Patricia suggests that although a vegan diet can work, it must be managed a lot more carefully to ensure all of our essential nutrients are met.

“As long as you are willing to make the

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Photo Credit: Angela Liddon | OhSheGlows.com

what I want to do,” she adds.

To make sure she is getting all of her required nutrients, Alex uses some staple ingredients that can be added into most meals. She eats a lot of nuts and seeds throughout the day for protein and finds it comforting to check her blood levels every quarter nutritional requirements,” she adds. to make sure she is on track with her Alexandra Baldock, 25 from southdiet in a healthy way. east London has been vegetarian since diet and so far they have always been The Vegan Society explains veganism she was 18 but decided to change absolutely fine. Monika Siemicka, as a way of living that seeks to exclude her lifestyle to completely vegan a a Specialist Haemato-oncology exploitation and cruelty of animals as year ago. After studying philosophy Dietician and spokeswoman for the far as possible, in a practical way. This at college and conducting her own British Dietetics Society explains means food, clothing and other day to project on animal rights, she agreed that vegetarian and vegan diets are day items will not be used if they have with what she researched and cut associated with lower risks of heart been sourced from animals, which out meat and fish from her day to day disease, high blood pressure, type 2 includes products that have been tested meals. “I eventually cut out dairy and diabetes, obesity, cholesterol levels on animals. Their diet is entirely plantother products from animals due to the and certain cancers. “It is possible to based as it excludes meat fish and ethical reasons around the industry have a balanced diet if you are vegan insects as well as their products, such and the fact that when I ate it, I didn’t but it requires some planning to make as dairy, milk and honey. feel very well,” she says. sure you are getting all the nutrients The British Dietetic Association says When looking back on how she you need,” she says. So there you have the principles of a balanced diet still feels the vegan lifestyle has affected it, it is possible to sustain a healthy applies to vegans and it is essential her physical health, Alex has noted and balanced lifestyle with a vegan that a variety of the five food groups some positive changes. “I used to diet, you just need to plan your meals are included. These are; fruit and feel weighed down and bloated after carefully to ensure you are getting in all vegetables; carbohydrates; meat, eating but since changing I don’t feel of the essential food groups. fish, eggs and beans; milk and dairy anything like that, my energy levels products and a small amount of foods have been fine too,” she says. “It has Georgina Moore containing fat and sugar. Cutting out food sources such as meat, fish, eggs and dairy could cause our bodies to become deficient in protein and iron. It is important to replace these with good alternatives when following the vegan diet and beans are great way of doing

t e i d d e c n a l a b a r o f s e v i t a n r e t l a n a g e

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So, we have found out it is possible to live a healthy lifestyle with a vegan diet but how can you fill all of your nutritional requirements? Monika Siemicka from The British Dietetic Association have given us a round up of the best alternatives... + MEAT AND FISH Meat, fish and eggs provide us with most of our protein and iron intake. If we fall short of our requirements, this will increase the chances of dveloping iron deficiency anaemias.

Good alternatives are beans such as lentils and chickpeas. Soya products, seeds and nuts will all provide you with protein and the essential amino acids the body needs. Good sources of iron include, fortified breakfast cereals, dried fruit, leafy green vegetables, nuts and wholemeal bread.

+ VITAMIN B12

Dieticians suggest those following the vegan diet should also include sources of vitamin C as it helps your body to absorb iron. Even a glass of fruit juice will do the trick.

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+ MILK AND DARIY As the vegan diet does not include anything from this food group, it is essential to replace it with alternatives that will provide you with essential proteins and calcium. Soya milk and yoghurts are a great place to start but green vegetables such as kale and pak choi will also help.

Copyright free photos | Courtsey of Flickr The Commons

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We usually find our Vitamin B12 from animal sources such as meat, fish and dairy foods. Alternatives for this include, fortified foods with yeast extracts, soya products, breakfast cereals and some rice and oat drinks.

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+ VITAMIN C

+ IODINE Iodine is mainly found in milk, dairy products and fish. Vegans should include small amounts of iodised salt or seaweed once a week. This should be carefully monitored during pregnancy, breastfeeding and childhood.

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The truth behind the trend Every few months we hear about the latest Celebrity dieting trend. For many, the height of dieting at the moment is Veganism.

But outside of a two week fad diet, what does being a Vegan really mean?

Vegan diets. A simple idea.

For a week or two you follow a strict meal plan that encapsulates the vegan way of life to detox and lose weight quickly.

It is an idea that has caught the attention of many celebrities and as such has grow into a kind of trend, a fad if you will.

Vegan one moment, carnivore the next.

But what does being vegan really

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mean? What is a true vegan diet, and how can you benefit from it?

Veganism, as a term, has been around since the early 1940’s.

In 1944, following the Vegetarian Society’s refusal to make a new section for non-dairy vegetarians, a splinter group formed, and founded the Vegan Society.

The new society launched a newsletter, Vegan News, in November of that year. It was picked up by

100 people, and from that day veganism has continued to grow.

In the last decade in particular, the lifestyle has hit the mainstream.

Chain restaurants began marking vegan items on their menus and supermarkets increased their selection of vegan processed food.

The mock-meats market increased by 18 percent between 2005 and 2010 and in the UK the plant milk market increased by 155 percent in

two years, from 36 million litres in 2011 to 92 million in 2013.

So what does it mean to be a vegan?

There are two types of vegan, a dietary vegan and ethical vegans.

A dietary vegan, as well as an ethical vegan, avoids food items sourced from animals or animal products, such as beef, pork, poultry, fowl, game or seafood, eggs, or dairy.

The difference between the two types of vegan comes outside of the kitchen.

A dietary vegan, as the name suggests, is purely a vegan in terms of the food they consume. An ethical vegan on the other hand avoids animal products in all walks of life.

A well planned vegan diet can be hugely beneficial to your health.

A plant-based dietary plan is rich in iron, calcium and protein, as well as other essential vitamins and minerals.

The source of these nutrients in plants often tend to be low in fat and high on fibre, adding to the health benefits.

As a result, a vegan diet can help reduce the risk serious health prob-

lems such as heart disease, diabetes and cancer, as well as combating obesity.

Another key reason dietary vegans go beyond normal vegetarianism despite not going fully “ethically vegan” is the suffering caused by the egg and dairy sector.

While some may beleive that ‘free range’ or ‘organic’ means the animal has lived a long happy life, vegans don’t.

They point to the countless deaths of male calves in the dairy industry, and the equally staggering number of deaths of male chicks in the egg industry.

Even the female animals aren’t safe, as they point to the systematic killing of cows once their milk production begins to drop.

Ethical vegans avoid clothing that incorporates silk, wool, fur, feathers, or leather, snakeskin, or any other kind of skin or product. Most leather clothing is made from cow skins, but sheep, goats, horses and pigs are also used. Less common skins include those from kangaroos, elephants, zebras, seals, crocodile and deer.

Vegans regard the purchase of

leather, particularly from cows, as financial support for the meat industry.

Ethical vegans will not use toiletries or household cleaners that contain animal products. Animal ingredients are ubiquitous because they are cheap. After animals are slaughtered for meat, the leftovers are put through the rendering process, and some of that material, particularly the fat, ends up in toiletries.

The basis of Veganism however, can still be traced back to 1944, to the formation of the Vegan Society, and to the release of that first newsletter on November 1st 1944.

The trend of veganism has grown exponentially over the last decade, but for permanent vegans the message is still the same – veganism is the doctrine that man should live without exploiting animals.

In 1994, World Vegan Day was established, and has become an annual event held on November 1st to celebrate the release of the first Vegan Newsletter, and the first coining of the word Vegan.

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Detox

Detoxing has become a popular way of dieting and cleansing

Fads

our bodies. However, is drinking just juice for five days really helping our bodies out? Over the past year, detox fads and cleanses have

become even more common. The majority of people have tried at least one out and may have seen some great results compared to some not so great. We’re going to be looking at what cleanses have dominated 2015 and whether they were worth the hunger and the tears as well as which detoxing trends will be taking over 2016. Plus the Do’s and Don’ts of detoxing in case you feel like giving your body a boost this year!

Recent Trends: 3 Day Juice Cleanse

Is it worth it? It can tire you out but after the first day you’ll start to feel more energised and your body will thank you for it but only if you carry on eating healthily afterwards.

Detox Tea

Over the past year, detox tea has taken over many celebrities Instagram all claiming the wonders of this product.

However, you never know when celebrities are being endorsed to promote these products so it’s hard to know whether they’re actually any good. The great thing about a ‘teatox’ is that you don’t have to just rely on tea to

keep your body going; instead you add it to your diet. You’ll always get the best results if you’re eating a balanced, healthy diet. About five cups of detox tea are recommended a day to feel the full benefits. So swap out your normal tea for detox tea and you’ll feel more energised and slim down without the hunger pains.

Baby Food Diet

So this really isn’t a detox diet but it’s a craze that can’t be missed when discussing diet fads. This craze started with celebrties as do most diets. The aim of this cleanse is teach your

body portion control so that it gets used to eating less calories without the hunger. All you have to do is to swap a couple of your meals for baby food - homemade is probably better. One good thing about this diet is that there are so many different flavours of baby food that your tatsebuds won’t be getting bored. Although, they’re not always going to agree with your stomach so trial and error will be necessary. The problem with this diet is that you won’t keep it up forever so once you start eating properly again, your portion sizes will slowly get bigger. You will also get pretty hungry with the lack of calories.

Photograph: Mitch Altman

The juice cleanse has been huge in 2015, whether you lasted a day or managed to keep going for longer than three. The premise of this cleanse is to eat no solids, just three juices or smoothies a day to replace your three meals.

You can snack on things like avocado or nuts however only in small amounts. The outcome is that you’re giving your digestive system a break and rebooting your body. This is purely used as a body cleanse and not as a way of dieting to lose weight because as soon as you start eating normally again the weight you may lose will just come back.

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The Master Cleanse

This is one of the most known ways of detoxifying your body however it is also one of the hardest to stick to. It’s a purely liquid diet where you drink six to 12 glassses a day for ten days.

The liquid you will be drinking is a mix of fresh lemon juice, maple syrup and cayenne pepper.

Whenever you’re hungry, you just drink another glass. It’s recommended to cut out any junk food for the three days leading up to and after the detox.

This cleanse may work really well at detoxing your body but any weight you lose will pile back on as soon as you start eating again. It also isn’t healthy to not eat anything for ten days. So as much as it may detox you, it may well be putting pressure on other parts of your body.

Upcoming Trends: The 3 Day Grape Cleanse It’s as simple as it sounds, just grapes for three days. This cleanse has come over from

France where it has been popular for years. Red grapes are recommended as they contain more nutrients than other grape varieties. Instead of eating the grapes when its meal time, you should snack on them throughout the day. Ensure you’re drinking water to keep yourself hydrated and full. This cleanse is beneficial as it gives your digestive system a rest, leaves you with a flatter feeling stomach and helps clear out the toxins in your system which leads to better feeling and looking skin. Probably the best thing about this detox is that there isn’t a limit on the amount of grapes you can eat. So if you’re still hungry, you can just eat more grapes without feeling guilty or drink fresh grape juice to fill yourself up.

Activated Charcoal:

Activiated charcoal can be taken via pill or in a liquid form to drink. It has already become a bit of a trend but it is supposed to go big next year. Why, may you ask?

Well, activated charcoal cannot be absorbed by the body so

Dos 1. If you’re detoxing, do it for your health and not to lose weight.

2. Use fruit and vegetables that are as close to their natural state as possible.

3. Drink green tea.

4. Eat one healthy meal a day when you’re detoxing.

5. Do it at a time when you don’t have a lot going on. Detoxing can you really take it out of you for the first day or so as your body is getting used to it.

6. Ensure you’re drinking enough water whichever way you choose to detox so that you’re hydrated.

7. If it’s your first detox, then choose a gentle one such as the 3 day juice diet with one healthy meal. It will be easier for you to stick to and this way you’ll get used to doing detoxes.

8. Eat a healthy and clean diet the week leading up to your detox so you don’t completely shock your body.

instead it travels through and any toxins that it comes into contact with cling to it and pass out of the body with it. This a great way of detoxing as there is not diet

or hunger pains, it’s just a simple additon to your lifestyle. So why not join in this trend to see if it works for you? It’s a lot healthier than cutting out food altogether.

Don’ts 1. Starve yourself. As soon as you finish the detox and go back to normal eating the weight will just come back on.

2. Only use fruit if you’re doing a juice diet. Make sure you’re keeping a good balance between fruit and vegetables so that you’re not intaking too much sugar.

3. Start a detox without checking with your doctor if you have any existing medical problems.

4. Carry on if you’re not feeling well.

5. Continue longer than the reccommended amount of time of the detox.

6. Work out whilst detoxing. You are likely not to have the energy and put too much pressure on your body.

7. Use it as an excuse to eat badly when you’re not detoxing or cleansing.

8. Have unhealthy food in the house when you’re trying to detox. It will become too much of a temptation when you’re hungry.

9. Go back to an unhealthy diet as soon as you finish detoxing.

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Organic

No Added Sugar

Low Fat

20% less fat

Organic

Low Fat

100% Natural

No Additives

Organic

Fair Trade

100% Natural

20% less fat

No Additives

The lie of the labels The supermarkets are stocked with low fat, lighter and reduced fat options, as well as offering both cooking and cosmetic products containing high percentages of organic and fair trade ingredients. The new food labels scream out LOW or HIGH for the levels of fat, the evil saturated fat, sugar, salt and overall calories content.So it is nice and easy to pick out the healthier options and know exactly what you are eating. Or is it? After reading the small print, it appears that the lighter option is not always the right option. With reports showing that such products are packed full of unhealthy replacement ingredients, it exposes the dangers of the lies that our product labels are spreading today.

Fair Trade

No Additives

No Added Sugar

No Additives

No Added Sugar

Organic

Low Fat

Fair Trade

20% less fat

No Added Sugar

Organic

20% less fat

Fair Trade

Just how fair is Fairtrade?

Fair Trade

With over 4,500 Fairtrade products on the market, including tea coffee, flowers and gold, there are a lot of Fairtrade labels out there, but just how honest are they?

The labels are designed to show that the ingredients within a product were sourced fairly and ethically from farms that pay fair wages, provide safe working conditions and oppose child labor. In return, money is provided to the small communities to help with education, healthcare and creating new projects to improve their quality of life.

However, not everyone believes that all the products are ‘fair’.

For companies to proudly display the label on their product all their products must be sourced from fairtrade-certified producer organisations and this is not the case, the companies have two years to meet the standards. The label can also only be applied to a food product if more than 50% of its ingredients, by dry weight, are from fairtrade-certified producers. However, if a food product includes a significant

The popular products.

1.

We all love and need a coffee break.

There are plenty of coffee houses that use fair trade beans, including popular chains such as Starbucks and EAT. You can always continue to support the campagin from your front room by purchasing products such as Sainsburys or Tesco’s own brand as their coffee is 100% fair trade.

2.

Chocolate is one of the most popluar fair trade products. With a range that includes milk, dark, white and usual flavours such as ginger and chilli chocolate, there is plenty to choose from. However growing the cocoa beans is a hard task and many farmers quit and look for other jobs. So supporting the fair trade projects will help to keep thousands employmed.

ingredient that represents more than 20% of the products dry weight, a fairtrade label can be awarded. This can be misleading as many of us would assumed that the product is completely made up from fairtrade ingredients.

If you take the time to gain a better understanding of what it takes to earn the right to displaying a Fair Trade label, then you will able to shop efficiently and effectively.

Many consumers are now much more aware and interested in where their food comes from who grows it and how. This means that ethical consumption has continued to rapidly grow each year and many companies have started to either sell or incoprate Fair Trade goods into their buisnesses. Fair trade has become so popular that is it currently growing nearly eight times faster than the economy as a whole. In 2013, products sales reached £1.78 billion and recongition of the Fair Trade Mark is at 78% which is higher than for any other consumer label. So here are some of the most popular products that you can either buy for your home or enjoy when out and about.

3.

One in three bananas bought in the UK is fair trade and it makes a huge difference to the thousands of farmers. Buying these bananas helps to support people across the world including Latin America, the Carribean and Southeast Asia.

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How healthy is Low Fat?

20% less fat

Low fat and lighter alternatives were first introduced in the 1980s, when the message starting spreading that we needed to cut down on the fats, especially any high levels of saturated fats in our diets. Manufactures responded by producing products that had to be less than 3% fat and 30% less fat than the standard product. But to do this, companies replaced animal fats with vegetable oil but used a

The good fats.

When we think of the word ‘fat’ we immeditely think of gaining weight and unhealthy diets. But actually, it is good to eat foods that are naturally rich in good fats. While saturated fats are best kept to a minimal. good fats such as monounsatured and polyunsaturated fats are benficical for our health in different ways. While some lower bad cholesterol levels othrs can help to reduce the risk of heart diease. However, if you’re watching your weight it is still best to eat these foods in moderation.

1.

Avocados are a popular source of ‘good fat’ as they can help to reduce heart disease and raise good cholesterol levels. The fruit is known for its high nutrient value and is often labeled a super-food due to its various health benefits. It’s no wonder everyone is falling in love with this tiny fruit, as it contains 20 different vitamins and minerals whilst also being low in saturated fats and carbohydrates

process called hydrogenation to change the structure of the vegetable oil to make a solid or semi-soiled fat. However, fats that are created this way increase the levels of dangerous ‘trans-fat’ that are bad for the heart and cholesterol levels.

Low-fat foods can also contain a higher level of sugar to help maintain the delicious flavor and texture of the original products. This means that

2.

Fatty fish such as tuna, salmon, mackerel and sardines are the best source for Omega-3 fatty acids. These good-fats are good at fighting inflammation, help control blood clotting and lower blood pressure. If you’re not a fan of fish, you can find the same fatty acids in soy, walnuts and some vegetable oils. Or if you are feeling super healthy then why not make a fresh salad made from both nuts and fresh fish!

they end up being high in carbs, might contain trans-fats and have a similar calorie count to the ‘full-fat’ version- not good.

But to top it all off, people tend to over eat with low-fat foods as they subconsciously eat more whilst still feeling guilt-free as they believe they are still being healthier. So the secret is to learn about your good and bad fats and to check the low-fat label as it could well be a lie.

3.

Olives are one of the best foods to snack on if you are looking for something that is high in good fat but low on calories. When eaten on their own they make a great snack and you can often find them stuffed with peppers or other vegetables to make a tasty treat. Olive oil is another great way to source healthy fat. It can be used for cooking, dressing a salad or even as a dipping oil for bread- but again don’t be over generous and stick to small amounts.

What does Organic really mean?

Organic

Most of us chose to eat or use organic produce as a healthier and environmentally friendly option, that is free from chemicals and another other nasty things. This is because organic farming uses fewer chemicals on the land, such as artificial fertilisers that can harm animals and pollute the waterways. Farmers also refrain from using veterinary medicines such as antibiotics when rearing

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livestock and completely avoid genetic modification, so animals enjoy more natural and free living conditions.

For foods to be labeled as organic, at least 95% of the ingredients must come organically produced plants or animals. But in order for an ingredient to be classed as organic they must be approved by an organic certification body and comply with EU rules by

passing regular inspections due to meeting detailed regulations.

The Soil Association is one of the most prestigious organic labels that any product can hold.

If you see this label it means that the item is definitely organic and meets the EU rules- this is a label that doesn’t lie! However, be sure to check all labels as products can claim to organic despite only containing as little as 1% organic materials and this isn’t

breaking the law. So only buy certified goods. Consumers also should be aware that due to a new legisation inthe law, it is legal to sell gentically modified food in any food store. Each product must be clearly labelled but many consumers are not impressed with this new law.

Protests have been held across the world but soon GM crops could be planted in England, so look out for your labels.

ADVERT

North West Bicester UK’s First Eco-Town

The Masterplan

O

ur society has a common issue relating to helping the environment due to topics including the global warming fiasco and our rapid consumption of natural resources. But not many people are doing anything to help. However it’s not all doom and gloom. There are a select few attempting to combat these problems, and North West Bicester is a project solely created to suit this purpose.

North West Bicester is the UK’s first eco-town. It is a vibrant flagship project bringing investment, homes and jobs to the town. It will create resilient, safe and strong communities and provide desirable homes that inspire and empower people to achieve a better lifestyle. The main goal for the project, also called the ‘Masterplan’, is to create up to 6,000 sustainable, eco-friendly homes which will grow over strategically, over timed phases.

Leading housing provider A2Dominion is leading on the Masterplan for North West Bicester working in partnership with Cherwell District Council and has appointed a number of expert consultants to deliver this ground-breaking scheme.

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A2Dominion is one of the country’s leading providers of high quality housing with over 34,000 homes across London and southern England and thousands more in development. Originally established over 60 years ago, it has received numerous awards and accreditations in recent years, including ‘Investor in People Gold’ and ‘Positive about Disabled People’ status.

Following a council meeting held on 29th October, A2Dominion received a Resolution to Grant outline planning permission for the first phase of the scheme, allowing up to 900 homes and key infrastructure to be built, as the wider Masterplan continues to take shape.

The outline application for 126.7 acres (51 hectares) was submitted by A2Dominion last Autumn. In April 2014 construction of the first 91 homes began that form part of the initial phase, being marketed as Elmsbrook, which when complete will provide 393 zero carbon homes and mark the beginning of the project.

Commenting on the decision, Gerry Walker, Regional Development Director at A2Dominion said: “This is an integral part of the overall development at NW Bicester, the country’s only true zero carbon development, and we are pleased with the decision.

“NW Bicester is creating the UK’s most sustainable

development, providing a comprehensive mixed scheme where residents can make sustainable lifestyle choices.

A2Dominion is now working on Reserved Matters applications for the wider site.”

The decision marks the progression of the NW Bicester Masterplan and forms part of Cherwell District Council’s Local Plan adopted in July this year.

The mix of properties will be varied and include a full range of 1,2,3,4 and 5 bed housing; this will predominately be in the form of houses but will incorporate some bungalows and flats.

Homes will: • be built to lifetime homes space standards • be built to a minimum code level 4 for Sustainable Homes • incorporate water conservation measures to achieve water neutrality • be highly insulated and achieve high air-tightness • have low energy equipment throughout • incorporate highly efficient photovoltaic (PV) solutions • be more energy efficient The first phase of this innovative development is known as the Exemplar and will see the construction of 393 highly energy efficient homes, creating the UK’s first true zero carbon community.

This 51 acre site will encompass 40 per cent green space, a primary school, community centre, convenience store, eco pub and business centre. The Exemplar integrates cutting edge technology, natural landscape

and economic opportunities, with environmental integrity at its core.

Residents will be able to choose from a range of attractive, individual homes all built to true zero carbon standards and to a generous size, on a site that encourages biodiversity.

Every home is within easy walking or cycle reach of important local facilities like the primary school, bus stops and shops, so you won’t have to use the car for as many journeys.

Each home will be a maximum of just 400m from a bus stop.

Even though the Exemplar has only 393 homes, it’ll have the facilities of a much bigger neighbourhood. The main facilities will include shops,

cafés and allotments to give the residents convenient places for meeting and getting outdoors together.

Other facilities will include: • Allotments • Communal BBQ areas • Open spaces • Eco business centre • Primary school • More shops • Community centre • Eco-friendly pub • Nursery • Café and restauants • Play area The Exemplar phase of North West Bicester has been awarded One Planet Living status by BioRegional. This

benchmark has only been given to nine communities around the world, including Petite Rivière in Montreal, Jinshan in China and Mata de Sesimbra in Portugal.

One Planet Living is a unique framework designed by sustainability experts BioRegional to reduce the amount of our planet’s resources which we consume. The aim of One Planet Living is for people everywhere to enjoy a high quality of life within their fair share of the earth’s limited resources.

The Masterplan has been designed sympathetically taking into account the existing natural habitat from the outset. Almost all of the existing hedgerows, the woodland and streams will remain to ensure the site’s natural beauty and natural habitats are preserved.

New habitats will also be created in the man-made reed beds, swales and ponds, encouraging and strengthening species. Meadow grass will be planted in certain areas of the site to encourage wild flowers to grow and biodiversity to flourish, and a nature reserve is also being considered.

The Exemplar is set to be completed in 2018, however, the first residents are able to move into the Exemplar in early 2016.

If you would like more information about North West Bicester, or are thinking of living in the town or investing in a property, visit their website at www.nwbicester.co.uk, or call them on 020 8825 1000.

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The problem with palm oil

An aerial view of the industrial-sized deforestation of Indonesian and Malaysian rainforests, all for the production of Palm Oil.

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You may not be familiar with palm oil, or know where it comes from, but you definitely use it. It is an oil by product of palm fruit which is used in most toiletries, food products and cleaning products. Slowly but surely, it is taking its toll on the planet as acres of trees are ripped down all for this cheap oil. Today palm oil is grown throughout Africa, Asia, North America and South America, with a massive 85% being produced in Indonesia and Malaysia. Unfortunately palm oil is not always sourced responsibly or sustainably, and it is causing a problem.

Continues...

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The palm oil industry is linked to major issues such as deforestation, habitat destruction, climate change, animal cruelty, child labour and indigenous rights abuse.

This all occurs in countries that produce palm oil and the lands and forests must be cleared for the development of the palm oil plantations. According to the World Wildlife Fund, a rainforest area the equivalent of 300 American football fields is cleared every hour. Just for palm oil production.

This industrial sized deforestation is pushing many species on the edge of extinction, and findings show that if nothing is done to stop or reduce this mammoth production, species like the Orangutan could become extinct within the next 5-10 years. Species like the Sumatran tiger also face extinction, however this is predicted for less than 3 years.

In total, 50 million tonnes of palm oil is produced annually; this is 30% of the world’s vegetable oil... production.

Palm oil is found in around 40%-405 of household products in the UK and America, as well as many other wealthy countries, it is used in our toiletries, food, cosmetics and many other day-to-day products.

Demand for palm oil has increased dramatically due to is key qualities, mainly its high yield. Palm oil produces up to 10 times more oil per hectare in comparison to other vegetable crops such as Canola and Soybean. Due to its high efficiency, and the fact that it

A section of the Indonesian rainforest destroyed by deforestation, next to it lies the untouched section of the rainforest.

thrives in high-rainfall, tropical climates, Malaysia started producing palm oil in the early 20th century followed closely behind by Indonesia. This contributed to the popularity of palm oil for manufacturers.

Not only was this oil versatile, but it also has a high yield and its main production areas have cheap labour costs, both in its workforce and its health and safety laws.

As production has increased, so has controversy around the oil. The United Nations Environmental Program (UNEP), declared the oil as the main driver of deforestation in both Indonesia and Malaysia.

As these countries were the highest producers of the oil, they started to destroy once thriving areas of rainforest, into palm oil plantations, which

Soil erosion is a major problem for the unsustainable over-harvested land.

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were quickly harvested and regrown in a continuous cycle.

Deforestation of this nature can lead to a host of problematic issues, including; wildlife smuggling, endangerment of native species, pollution and land degradation, displacement of indigenous communities, worker’s rights violations and child labour.

The growth in palm oil plantations is often promoted as a way of bringing development and money into poor and rural areas. However this is not true. As palm oil and manufacturers take over these poorer regions, indigenous settlers are forced of their land, land they have called home for centuries. Those from small rural communities also have less choice in a way of an income as most production of other crops have been significantly reduced.

This can lead to workers been taken advantage of by major corporations who know that these people have little choice in their source of income. The working life of these workers is nothing short of cruel, with major human rights violations happening daily. Including child labour in remote areas.

Children are forced to carry large harvests of this heavy fruit, spend hours bent over harvesting the fruit or spending days weeding fields and crops. Heat exhaustion, cuts and bruises are all

Many workers are forced to work in poor conditions for very little money.

common work issues, with more extreme injuries resulting in serious injuries or death. This is from children being made to climb up thorny oil palms, all in an effort to harvest the fruit.

More often than not children receive little to no pay for their efforts.

Communities do not often benefit from this production, they are just obligated to work for their small wages. They are faced with awful working conditions and treated in a degrading manner.

Most earn very little and barely

or the repercussions after the deforestation has taken place.

Trails deep into the forests allows poachers easy access deep into the jungle, compared to trekking for the animals

make enough income to survive and support their families.

The independence they once had within their communities and their own sustainable farming has been removed and replaced with a dependence on big corporations who take advantage of these people.

Although they issue of worker abuse has been made aware to the government of these countries, very little is done.

The governments main concern is the country’s economy, and palm oil is a way they can draw in some money. Although this money is helping the country’s economy it is at the expense of the rural communities and indigenous people.

Wildlife in the area are also facing problems as this crop and the corporations are taking over. The taking over of land is impacting on the biodiversity and the ecosystems of the rainforests. Currently, a third

of all mammals in Indonesia are considered to be critically endangered due this industrial sized problem.

An animal that is facing particular problems is the Orangutan. Over 90% of its habitat has been destroyed in the past 20% years all due to this unsustainable form of development. The UN have named the situation a “conservation emergency” and an estimated 1,000-5,000 Orangutans are illegal killed every year, all in the name of palm oil. The Orangutan is a key member of the Indonesian rainforest’s ecosystem, as it contributes to the spread of rainforest seeds in Indonesia, which then in-turn contribute to the replanting of rainforest vegetation and therefore contributing to its survival.

Unfortunately, the Organutans are not the only species affected by the production and harvest of palm oil as countless other ‘endangered’ species are getting

Many Orangutans are being illegally hunted and made vulnerable due to deforestation

closer to extinction every day as the full-scale production of the plant.

Indonesian and Malaysian rainforests host over 300,000 different species, many of which are in constant danger of injury, displacement and death. As the landscape is drastically changed through deforestation, the rainforest becomes more accessible for larger lorries, but this in turn leaves the deeper rainforest open to illegal poaching and smugglers. These poachers are able to sit in their trucks in more open areas and wait for the animals in the comfort of their vans, compared to before deforestation where that had to trek within the rainforest to find their prey. Many animals are poached for their body parts that are used for traditional medicinal purposes. The skin of the animals and the animals themselves (to be kept as pets or for entertainment) also have a high price tag on the black market, and many corporations do not want to waste their time or resources on protecting these vulnerable creatures.

Orangutans and other animals have been discovered buried alive, found murdered from machete attacks, guns and other means. Government sources show that 50,000 Orangutans have already died as a result of deforestation and palm oil in the last two decades. This is either from the process of deforestation

The pollution produced from palm oil production is also a major problem.

The destruction of the lush, green landscape involves burning the timber and the remaining undergrowth, this emits smoke and gas into the atmosphere which has led to Indonesia being the third highest greenhouse gas emitter in the world. This increase in greenhouse gases is significantly increasing climate change and reducing the amount of oxygen being emmited.

In addition to climate change, this destruction has been linked to environmental problems such as land erosion, polluted rivers and unstable soil.

For these acts to stop happening, consumers need to be aware about what products to get. If consumers don’t know these issues or which products contain palm oil, change will never happen. Unfortunately many governments do not want to label products with a clear label stated a product contains palm oil (rather than having the consumer look for it in the products ingredients.

There also needs to be a call for the producers and major corporations to harvest and produce the crop sustainably, to take proper care of all their workers and to protect indigenous people and wildlife. This requires help from the host countries government and needs them to police these corporations rather than just accept their money.

As it stands, the responsibility lies solely with the consumer, meaning that research is needed, unfortunately many consumers are not ethically led in their choice of purchases or simply don’t have the time to research ethical/unethical brands. If this problem continues we will have very little rainforest left, all will be left is over farmed soil and dead animals, poached for money, entertainment and palm oil.

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The Look

Pages23 XX- -33 XX Pages

Essential oils

n’t edients? Do sea of ingr a s in in ng e Drowni nd out th choose? Fi to nts. at ie wh ed know tural ingr sential, na es n. of io it ts ed and ou Skin-care

Face care is so important as its the first thing people see when they look at you; human are naturally drawn to faces, so it’s best to keep your face looking flawless.

But sometimes it can be very tricky to find the right product.

Beauty companies are always bombarding us with terms and ingredients that we dont quite understand, promising natural products that are bound to make our faces feel fantastic and look smoother than a babies

Moringa A light oil that soaks into the skin quickly, providing instant softness as it moisturises and soothes the skin.

Chamomile A gentle moisturising oil helps to soothe the skin. It’s antiseptic properties means it can deal with a host of skin complaints.

bottom, but is that always true?

More and more, companies are going back to nature and using natural oils and butters instead of harsh chemicals. It’s amazing to think of the results you can get, simply by going back to nature and using products with ingredients that haven’t been manufactured by scientists in a lab under harsh lighting and extreme conditions, but rather made through simple farming and harvesting and a less

Rose Soothes the skin as it moisturises.

As well as moisturising, it calms and balances the skin, making it perfect for red patches.

Neroli An exotic oil, which improves the skins flexibility and helps to tone as it moisturises, making it perfect for aging skin.

agressicve sceintific approach,

We arent telling you to start planting your own ingredients and creating all your beauty needs yourself, but rather encouraging you to question: where has this come from?

Why is it good for me? Why should I put this on my face?

The problem with skincare is it is so personal, and a lot of the times it is down to trial and error to find that perfect cream., this may seem like too

long a process but the more time you spend finding the right product, the better the results.

Before you go out on a spending spree grabbing every type of moisturiser, night cream and everything else from your local high street, take a moment to read through these natural essential oils to disocver what they can do for you skin so that next time you’re out on the hunt for some beauty products, you’ll know just what you are looking for.

Tea Tree A natural antifungal and antiseptic oil, perfect for useon spots, while also helps to clean the skin thoroughly.

Lavender A gentle oil, used to calm angry skin.

Due to its antiseptic properties it can be used on spots, cold sores and burns.

Coconut Bursting with anti-oxidants and helps to moisturise the skin while leaving a gentle fragrance.

Jojoba Identical to our skin’s natural sebum meaning it sinks into the skin, rather than sitting on the top layer. Making it a brilliant moisturiser.

Top picks Now that you know what all these fancy looking ingredieants do, it’s time to get some an all oil natural skin-care routine.

We’ve picekd the perfect routine for all skin types, the gentle and natural ingredients within them mean they will work well for every skin type.

Natural skincare can often cost a little bit more than your standard high-street (chemical filled) creams and scrubs.

Work these slowly into your normal skin routine and you can ditch the nasty chemicals, and rejoice in natural skincare.

The spot-buster: Tea Tree Oil £8.00 Thebodyshop.co.uk

The moisturiser: Magical Moringa £28.00 lush.co.uk

The scrub: Pore Scrub £11.49 burtsbees.co.uk

NEXT WEEK... HAIR CARE 23

Vegan friendly beauty

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From blushers to bath bombs, they’re all here - tried and tested...

With a spicy winter scent, the experimenter will turn your bath water every colour of the rainbow, as tried and tested below. The biggest surprise though? The popping candy. It feels like your very own firework frenzy.

LUSH

The Experimenter Bath Bomb £3.95/Each

BEAUTY BUSINESS

Described by the brand as the ultimate beauty delicatessen, Lush Hand Made Cosmetics has made a mark on the business world with it’s storng ethical principles and innovative direction. Mark Constantine OBE, Co-Founder and Managing director has said he loves the way fruit and vegetables are displayed in grocery stores and has since brought this vision to Lush stores. With 40% of the current range ‘naked,’ this reduces the need for plastic packaging and waste.

Customers are encourage to choose products just as you would choose an apple from the supermarket.

Facts & Figures: - Lush is 100% against animal testing and none of their products or ingredients will ever be tested on animals.

- 100% of the products are suitable for vegetarians and approved by the vegetarian society.

Lip Tint in Strawberry Bombshell £5.95/4g

Animal crueltyfree, vegan-friendly and certified by the soil association, Neal’s Yard offer great beauty products and the Rose blusher is just one of them. By using natural mineral coloours, almond oil and shea butter it is designed to moisturise and protect your skin.

Neal’s Yard Remedies

Rose Blusher £16.50/6g

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- 70% of the products are suitable for vegans and approved by the vegan society. Why not all of them?

Some products contain honey, milk, lanolin and eggs which Lush believe is good for the hair and skin.

- 100% of plastic pots and bottles used by Lush are from recycled materials.

Photos courtesy of Pickle PR I Lush & Neal’s Yard

This is one knockout lip tint that will leave your lips bursting with colour and shimering sweetly. Agave syrup and coconut oil add the conditioning elements to keep your lips extra smooth. You can imagine ‘that’ Lush smell just thinking about it, so you won’t be surprised when we say this product smells good enough to eat. Why wouldn’t it when fresh strawberries is on the ingredients list!?

The product uses candelilla wax which is an alternative to bee’s wax, making sure the lip tint range is entirely vegan friendly.

LUSH

Feel good hair care

Struggling to find a professional hair care system that is vegan friendly?

We have found the answer...

Unite hair care is one of few salon systems that offer consumers the opportunity of enjoying professional hair care whilst maintaining it’s ethical considerations by joining the PETA Caring Consumer Project. You can be assured that all Unite and GO24.7 products have no link to animal testing for the products themselves, igredients or formulations. They are entirely vegan friendly.

UNITE If you are someone with coloured hair, you may have noticed that highstreet shampoos and conditioners aren’t perfect at protecting the colour. Many of you have got in touch to say that after a few weeks you start to notice discolouring on the top of your head. “The reason your hair may start to look copper on top of your head is becasue of the salts and detergents, known as sodium laureth sulphates (SLS,) are stripping the hair,” says Jack Worrell, Sales Director at Wonderfullife Haircare.

So if you are paying for professional colour, it could be a waste of time unless you are using the right products to lock the vibrancy in. Many haircare systems offer products that are SLS free, you just need to look out for it on the bottle.

Unite’s Smoothng Daily Sytem collection as pictured above is Sulphate, Paraben and Sodium Chloride free with a minimal cleansing agent to help prevent stripping the colour from the hair. Even if your hair isn’t coloured, it’s still nice to know that the you’re using a friendly formula with a thermal proctector for when you’re styling.

GO24.7 Standing by the same principles, the GO24.7 brand was born from the legacy of Unite but this is a range exclusively for men.

It is described as a designer collection for the modern man to create his own iconic look.

OMPETIT

COMPETITION C

N COMPETITION

N COMPETITIO ION COMPETITIO

Natural beauty enthusiasts at Neal’s Yard Remedies are giving you the chance to win your own set of Make-up brushes that are entirely vegan friendly.

The brushes use super-fine, animal-free synthetic hair with environmentally friendly bamboo handles.

For your chance to win, tweet us with your with your favourite animal-friendly beauty product and why you can’t live without it.

Mention us in your tweets @RawMag using the hashtag #RawBeautyBag

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ADVERT

Go Coco for Coconut Oil Coconut oil has been around for centuries and yet it has only become a popular product for beauty in the recent months. It’s no wonder this tub of oil has become part of most our daily routines and if it hasn’t become part of yours then here is why it should. Coconut oil can be used for pretty much anything and for only £5 a tub at your local supermarket it’s a bargain compared to the high end products that we chuck money at weekly.

1 2 Body

Shaving:

Swap your normal shaving cream for coconut oil and smooth it onto the area you want hairless. As well as giving an easier glide for your razor, it also means you won’t have to moisturise afterwards.

Body Scrub:

Mix salt or sugar into melted coconut oil for a natural exfoliator. The oil will stop your skin from drying out whilst the salt will leave your skin smoother.

Moisturiser:

Coconut oil is great to give your body a moisture boost. Not only is it hugely hydrating, it also gives that oily glow, making your skin look and feel beautiful.

Make up remover:

Coconut oil is especially good in removing eye make up. Rub a little into a cotton pad and slide over the eyes and face. The oil is good at naturally breaking down the make up without any chemicals.

Cleanser:

Smooth over the face and then hold your face over a bowl of hot water so that the steam opens up your pores. The natural oil will lift off the oils on your face as well as the impurities and dirt.

Moisturiser:

Coconut oil can help solve dry skin patches. It can also be used to give your whole face a boost if your skin is on the drier side. It’s au naturel which means it is great for sensitive skin!

3 4 Hair

Hair Mask:

If your hair is looking a bit dull and dry, coconut oil is a great quick fix.

After shampooing your hair, run your tub of oil under the warm water to melt it down a bit. Spread through your hair and leave in for five minutes. It’s an easy way to add shine back.

Deep Treatment:

If your hair is in need of a bit more of a treat then melt down enough coconut oil to cover your locks. After it’s warmed up spread through dry hair and wrap it up in a towel to keep the heat in. Leave in for about an hour and then wash it out as normal.

Sleek Ends:

If your ends are feeling a bit dry but you haven’t quite got round to booking a hair appointment, rub a little bit of coconut oil between your fingers and smooth it onto the bottom couple inches of your hair. Ensure not to put too much on otherwise they will start to look greasy!

Face

Mouth

Oil Pulling:

A trend that became extremely popular over the last year. All you do is pop a spoonful of coconut oil in your mouth every morning and swill it around for 20 minutes. It is promoted a lot as a way to whiten your teeth, however it actually cleans your whole mouth as well.

Lip Scrub:

Winter can be harsh on the lips as well as our skin. A moisturising lip scrub is just what you need. Mix a teaspoon of salt or sugar with a teaspoon of melted down coconut oil then rub onto your lips to help rid of the dry skin.

Lip Balm:

All you need to do to have wonderuflly moisturised lips is run a little coconut oil on them. Make sure you don’t put too much on because they can feel a little greasy.

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Beards are cool. Everyone knows that. You can’t walk down any high street without seeing flowing locks of hair from a hipster’s face.

But beards aren’t just for hipsters, almost anyone can join the bushy faced brotherhood and achieve facial hair that will be the envy of any freshly shaven face.

Condition It.

Always mosituriser your beard, it is hair after all! Conditioning your beard will soften the hair and stop any itchiness. It will also mean your beard hair will be irresistably soft and will welcome anyone who wants to run their hands through your locks.

Honest Amish Beard Balms use natural oils and wax to hlelp with your beardy needs. www.AmishBeardCare.com

Growing a beard takes time and patience, but if you take proper care of your beard, the results will be worth every wash, scrub and trim.

Have a Wash.

Your beard should be washed like your head, regularly. Think of all the grub and food that will build up within your fantastic fuzz. The skin beneath the beard can also become itchy and sore without regular washing. Lush Cosmetics sell a pineappley, fruity beard wash that cleans the skin beneath your beard while also adding mositure and loveliness to the hair.

The most important thing about a beard routine is finding the one that suits you.

Make sure it works with your skin and beard, but also make sure it fits into your schedule.

This beard routine is perfect for the modern day manabout-town and requires little to no effort, just remember to stick with it!

www.LushCosmetics.co.uk

Oil Up.

Beards can get dry, itchy and grubby, just make sure that you stick to your routine and your beard will be the talk of all your mates.

Finish the whole routine with a beard oil, not only is this going to give your beard hair a deep conditioning, but your face while smell so good that people will have no choice but to sniff your face! TheBrighton Beard company sell a range of beard oils with a range of natural scents for every beard lover.

Finding the right products and regime is key to the perfect beard, and when it comes to facial hair, go back to nature with these products find your perfect beard routine, ditch the razor and go au natral.

FUZZY ART

Pro Con : Wot : W s ots its w its he kin never da sme ll

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www.TheBrightonBeardCompany.co.uk

Going to a party? Really want to impress? How about playing around with your beard and embracing beard art. The kings of beard art are undoubtably @TheGayBeards from instagram, we’ve rated our favourite out of 10 so you can decide which one you think would suit you.

Pro : Con Colou : R r ock s are har c d w ool hen dry

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Marks and Spencers launched their Shwopping campagin by creating a display from the old clothes that go to landfill every year- all 500,000 tonnes of them.

Photo by Tim Rich and Lesley

Shwop the way you shop It’s the latest craze spreading across the nation and it guarantees that with a swish and a shwop, you’ll know longer have the need to constantly shop.

Having a clear it out is something we all struggle with.

Whether it’s chucking out old clothes or just pure clutter, the majority of us will probably spend most of our time sat armed with a charity bag, trying to convince ourselves why we still need this top and this bag and this hat and…. But instead of struggling to throw things away, what would you say to swapping your stuff for something else?

Marks and Spencers first began their One Day Wardrobe Clear-out events two years ago and they have continued to be highly successful. They set up a nationwide event were customers could bring any old, unwanted clothing into their stores and deposit them in a ‘Shwop box’.

From here the clothes are then given to Oxfam where clothes are sold, given to those in a third world country or recycled to make new fabric. Not one scrap goes to land fill. So your

old rags are affectively saving the environment and the people suffering from poverty.

As the title ‘Shwopping’ suggests you do get something in return. Donors will receive a £5 Marks and Spencers voucher as well as being able to walk away happily knowing that they have helped to reduce the 500,000 tonnes or 1 billion items of clothing that goes to landfill each year. Or they can sleep knowing that they have helped to cloth someone less fortunate than themselves, someone who will never have the chance to go on a ‘shopping spree’ or treat themselves to something new.

The project was launched with the help of the absolutely fabulous Joanna Lumley, as she campaigned to raise awareness of the need to both recycle unwanted clothes and to help those in need. More recently, fellow celebrity mums, Abbey Clancy and Zoey Ball have

teamed up with Joanna for the Marks’ latest campaign.

The new ‘Love Mum’ scheme was created to encourage parents to hand over unwanted children’s clothes instead of throwing them away. The clothes will then be given to Oxfam for resale and for every pound raised The Government will match it. With almost 60 per cent of parents throwing away their children’s clothes, this campaign could help to build on the incredible difference that Marks and Spencers has already made since 2012.

In the first year, more than 6.9 million garments were donated to The ‘Shwopping’ project, which altogether had the potential to raise £4.5million for Oxfam.

The following year the total increased to an amazing £9.5 million and was used to fund Oxfam’s programme in Nepal for a whole year by supporting women co-opertaives to generate

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Photos by Vicki Burton, Ian Woo, Jacques Bellevance, Swishing: The Style Exchange and Les

#shwop an income from agriculture and to become more involved in their community. The money was also used to help 200,000 people that were affected by natural disasters. But the campaign didn’t stop there and has continued to expand with new schemes and programmes that just about anyone can get involved in.

Oxfam later launched the ‘Shwop at Work’ scheme in 2013 conjunction with Business in the Community. Local councils and Universities held events where employees and students could bring old clothes in before being sent off to Oxfam for reuse and resale. In the same year, Joanna Lumley continued to campaign by helping to set up a one off event at Mark’s Marble Arch store in London. The event was different from all of those currently being held across the world as this time the clothes that were donated belonged to

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the likes of Alexa Chung, Tinie Tempah, Gary Barlow and Pixie Geodolf. Now, while you couldn’t swap your old tee for something designer that was worn by the likes of Abbey Clancy, you had to bring an old garment to swap just for the chance to buy something else. The event proved to be highly successful, but then again who wouldn’t want to look like Pixie for just £60?

But, unlike your regular charity shop donations, you don’t have to donate just clean clothes; you can drop off quite literally anything- even that old, ragged jumper that has holes all the way up the sleeve. You can ‘shwop’ an item of clothing from any retailer, including shoes, handbags, jewellery and bras- in fact bras are in high demand in the Third World so don’t throw them out!

The main message is that even if your garments can’t be sold, they can be recycled, reused and

remade into something new!

However, if you’re open to actually swapping your clothes with someone else, then you may be interested in the latest ecofriendly form from of shoppingSwishing.

Whilst ‘shwoping’ involves donating your unloved garments to charity, ‘swishing’ is a very similar and another extremely popular and ethical way of recycling your old clothes. Since the noughties, people have been involved in this cost-effective way of revamping their wardrobe by using online websites or visiting pop-up swap shops to trade in items they no longer use for something new. It seems everyone wants to get involved in this new fun and eco-friendly way of shopping.

The idea of ‘Swishing’ was turned into reality by Futerra, the UK’s leading sustainability communications agency. The

team wanted to promote the idea of saving money, saving the planet and having a party- the perfect combination for those looking to combine glamour and environmental protection.

Today it appears to be a winning combination as The Swishing site gets over 10,000 global visitors a month and in the UK 7,000 women swap 25,000 items a year.

There is even a global swishing week running in February, along with the host of parties being held up and down the country and websites attracting women from across the globe.

Swishing: The Style Exchange, is the UK’s only all-in-one clothing exchange and retail fashion online store and it’s a great way to get started. It is completely free to join and all you have to do is send off your unwanted clothes before browsing through the hundreds of items already listed. If you

then see something you like, you simply ‘buy it’ with your virtual credits that you have earned from sending off your own clothes- or you can use your credit card if you wish.

The website hosts a variety of different of categories so there is plenty to explore. You can search through the accessories, swimwear, sports and leisure sections or even take a peek at their London collection or exclusive boutique pages. Also, if you’re struggling to find something that catches your eye then the site runs it’s own blog and selects this season’s hottest picks for you or keep a look out on Instagram and Pintrest for the latest fashion steals.

But one of the best things about ‘swishing’ online is that it is effort free. Swishing online cuts out the hassle of having to spend weeks or months finding someone to do a direct swap with and then

organising how you’re going to get hold of your new garments.

You just upload a photo, send it off and start to ‘swish’.

However, ‘Swishing’ is a lot like shopping in a charity shop.

You still have to spend time sieving through the rubbish, but every now and the hard work pays off when you come across the occasional hidden gem.

With labels such as Missguided, Riverisland and even Topshop cropping up from page to page, it is definitely worth a look. But you must be warned- once you start to ‘swish’ and ‘shwop’ you will have second thoughts about hitting the shops.

Although the textile recycling industry still has a long way to go to reach the same numbers of those reusing and reprocessing goods, it is well on it’s way to revolutionising the way we shop and dispose of old garments.

The benefits of both swishing

and shwopping are undoubtedly better for both the environment, reducing poverty and our bank balances. Marks and Spencers are leading the way with their Plan A scheme by sending garments for a cool climate to Eastern Europe and those suitable for hot weather to Africa.

Anything unwearable is recycled down into mattress bedding, carpet inlay or even recycled into winter coats later sold in the stores themselves. Marks are on a mission and that mission is to enforce a “one-to-one shopping culture” where people all over the world will eventually ‘shwop’ an old garment for something brand new. Admittedly it is a big challenge but something has to be done about 114,000 clothing items that end up in the municipal watse every hour and each year the ccycle worsens.

In the Uk alone, an estimated 350 million new garments are

sold annually and it is clear that a large propotion of those garments will end their product life the landfill. Shwopping could be the solution to the way we waste clothes and other goods.

Thanks to Marks and Spencers, ethical fashion is in fact fashion. This major British retailer is leading the way with its shwopping campaign and now other retailers such as H&M are producing sustainable clothing and offering a ‘shwopping’ service. Charity shops are cool again, with young hipsters rummaging through the rails searching for unique vintage goods and online swishing as made a strong return. With everyone having a wider awareness on the changing environment and growing ethical issues, it is no surprise that the majority are having at go at shwopping the way they shwop.

#swishing

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The Taste

Pages 35 - 51

All natural cocktails Cocktail making is a fun way to unwinda and have a drink while feeling productive and crafty, but sometimes recipes can be confusing and full of sugar and unnatural colourings. But fear

not! This easy recipe guide will have you astounding your friends with your cocktail skills, filled with ingredients you can grow in your garden, allotment or a plant pot in the kitchen. So take

note of these mouth watering cocktails and text your friends and plan your next night out.

These recipes are simple to make and don’t take too long to make but are sure to make an impact.

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Gooseberry Cosmo

Siam Lemongrass

Cherry Orange Fizz

Apple Whiskey Sour

Bloody Mary Shot

You will need: 55ml Gooseberry Juice 10ml Lime Juice 35ml Vodka 10ml Grand Marnier Gooseberries (garnish)

You will need: 2 Lemongrass stalks Mint Leaves 2 Limes 1 tbsp. sugar 30ml Vodka 50ml Apple juice

You will need: 60ml Champagne 15ml Orange juice 10ml Cherry juice 1 Orange Cherries

You will need: 2 tbsp. Runny honey 10ml Apple juice 15ml Lemon juice 35ml Bourbon whiskey 15ml Apple liqour

You will need: 35ml Vodka 70ml Tomato Juice 12ml Lime juice 1 Tomato 1 Lemon 1 Celery Stalk

Method: Method: 1. Fill shaker with ice 1.

Finely chop your 2. Pour in lime juice, lemongrass, mint and vodka, gooseberry juice one lime and place and Grand Marnier in shaker with Sugar, 3. Shake well Vodkaand Apple juice 4. Pour evenly into 2. Shake well Martini glasses, adding a gooseberry to each glass 3. Pour into tumbler over ice, lime slices and mint as garnish. leaves.

Method: Method: 1. Fill shaker with ice 1. Add your runny honey 2. Pour in orange juice, into a shaker and pour in cherry juice and half a your apple juice, lemon sliced orange juice, bourbon and apple 3. Shake well liqour 4. Pour champagne into 2. Shake well a champagne flute pour 3. Pour over ice into a in shaker ingredients tumbler.

5. Add a cherry and orange slice as garnish.

Method: 1. Fill shaker with ice 2. Pour vodka, tomato juice and lime juice over ice and add one chopped celery stick 3. Shake well 4. Pour into indivdual shot glasses with lemon, tomato as garnish.

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Vegan Three Course Meal

Theme: Mexican This week we’ve brought together a three-course Mexican meal to satisfy your tastebuds! It’s completely vegan so why not try something a little different for date night this week?

Our main course is

by Kaitlin McGinn who runs The Garden Grazer blog. Kaitlin is a vegan herself who’d rather eat a salad for desert than cookies so she knows what shes doing with vegetables.

Lastly, our dessert is from veganmexicanfood. com. These guys specialise in vegan food that is mexican so it fitted perfectly with this weeks meal.

Enjoy this delicious three course meal!

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Ingredients: For the Sweet Potato Chips: Photograph: The Garden Godess Kitchen

This weeks starter is a recipe from Melissa’s Garden Godess Kitchen.

She is a registered dietitian so knows exactly what to put into a dish to keep it healthy and tasty.

Starter: Sweet Potato Nachos

4 large sweet potatoes 2 Tbsp extra virgin olive oil Cracked black pepper Dash of salt

For the Lime-Black BeanCorn-Sweet Onion Hash: 3/4 Cup of Corn Kernels 1 can black beans 1/2 medium onion- chopped Juice and zest of 1 lime Cracked black pepper Dash of salt

For the Cashew Cream: 1 cup soaked raw cashews (soak for 4+ hours in water) Juice of 1 lemon 2 Tbsp nutritional yeast 1/4 cup water

To top:

1 medium tomato- chopped

Cilantro Extra lime wedges

Directions: Heat oven to 200 C. Cut the

sweet potatoes into thin slices and place on a pan for roasting. Top with the oil, salt, and pepper to

taste. Cook for about 45 minutes or until crispy. Combine all hash ingredients in a saute pan and cook over medium heat for about 25 minutes. Combine all cashew cream ingredients in a food processor and combine until smooth. Add more or less water depending on desired consistency.

Main: Quinoa Faijita Burittos Ingredients: 1 cup quinoa, rinsed 1 onion 2 peppers 400 gram can black beans, rinsed and drained 400 gram can diced tomatoes, drained 8 tortillas Taco seasoning Shredded vegan cheese Salsa or pico de gallo

Photograph: Kaitlin McGinn

Each week we put together a three course meal to keep your vegan taste buds tingling. Whether you’ve just become a vegan or you’ve been one for years, this mexican three course meal will help add a bit more spice to your life.

Directions: Cook quinoa according to package directions.

Meanwhile, thinly slice onion and peppers.

Saute onion and pepper with 2 tsp. taco seasoning over medhigh heat for 7-10 minutes, stirring occasionally.

When quinoa finishes cooking, turn off heat. Add beans, diced tomatoes, 1 Tbsp. taco seasoning (more to taste) and combine.

Assemble the burritos: spoon the quinoa mixture, onion/pepper, cheese, and salsa onto tortillas.

Roll up, tucking both sides in.

If you like a crispier tortilla or grilled burrito, toss it on a grill pan for a few minutes on each side before serving. Get them ready to freeze by wrapping them up in foil.

Dessert: Churros Ingredients: For the Churros: 1/4 cup vegetable oil 2 cups water 2 tablespoons granulated sugar 1 teaspoon kosher salt 2 cups all-purpose flour

For the coating: Cinammon sugar

Directions: Combine oil, water, sugar and salt in a heavy bottomed pot on

the stove. Bring to a boil, stirring occasionally. Remove from heat.

Add flour and stir vigorously with a metal spoon until mixture forms a thick, smooth textured ball. Then let the mixture cool in the pan until warm, not cool. Using a piping bag with a medium sized star tip, pipe logs three to four inches long onto a sheet pan. Let chill. In a heavy bottomed pot, heat canola oil to 350 C. Fry churros until golden (maintaining the temperature) and remove with a slotted spoon to drain on paper towels. When cool, roll in cinnamon sugar.

WIN: A one on one cooking class with Eddie Shepard.

To have a chance at winning all you have to do is upload pictures of your mexican meal to Instagram and tag us in the caption with @rawmag and #rawmexicanmeal!

Eddie Shepard is an award winning vegetarian chef and cookbook author. You would be learning from the best in his professional kitchen.

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Pumpkin gingerbread muffins

Photo Credit: Angela Liddon | OhSheGlows.com

Sweet and nutty, light and fluffy. Angela Liddon shows you how to make the perfect vegan and soy-free muffins.

Award-winning blogger Angela Liddon shares some of her mouth watering vegan recipes from ohsheglows.com.

In 2008, Angela started blogging about her recovery from an eating disorder.

In order to improve her relationship with food, Angela focused on developing healthy plant-based recipes to encourage her husband Eric away from fast-food and fizzy pop.

Seven years later the ‘Oh She Glows’ blog attracts over one million unique users every month. “I never expected that my blog would turn into a passion and eventually my full-time career, but I’m extremely grateful that I took a chance and hit publish on my first post,” says Angela.In 2011 Angela was approached by a publishing company which lead the first Oh she glows cookbook which debuted in 2014.

300,00 copies have been sold and printed in all different languages.

Angela is now working on her second plant-based cookbook which is due out in Autumn 2016. If you can’t wait until then, here are two of her delicious baking recipesto tide you over.

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Preparation time: 15 Minutes Cooking time: 22 Minutes Makes: A dozen Ingredients: Wet ingredients:

1 tablespoon chia seeds 3 tablespoons water 1 cup unsweetened pumpkin puree* 1/3 cup grapeseed oil or melted coconut oil** 3 tablespoons pure maple syrup 1/2 cup packed brown sugar 1/4 cup blackstrap molasses

Dry ingredients:

1 2/3 cups whole-grain spelt flour 1 tablespoon pumpkin pie spice (see tips below for link to recipe) 1 teaspoon baking soda 1 teaspoon baking powder 1/2 teaspoon fine sea salt Heaping 1/2 cup toasted chopped walnuts (optional)

Directions: 1. Preheat the oven to 350F. Line a muffin pan with large paper liners. (this is my favorite brand as they never stick!)

2. In a mug or small bowl, whisk together the chia seeds and water. Set aside for a couple of minutes to thicken.

3. Using a large bowl, whisk together the dry ingredients (spelt flour, pumpkin pie spice, baking soda, baking powder, and salt).

4. In a medium size bowl, whisk together the wet ingredients until smooth (chia mixture, pumpkin puree, oil, maple syrup, brown sugar, and molasses).

Add the wet mixture to the dry ingredients and stir until just combined. No patches of flour should remain. Be sure not to overmix the batter as spelt is a delicate flour.

If using, stir in the chopped walnuts. You can also reserve some for garnish on top, like in the photos.

5. Divide the batter equally between the 12 muffin liners.

They should be about 3/4 full or a bit more. Add any reserved walnuts on top and gently push down (optional).

6. Bake the muffins for 2024 minutes until a toothpick comes out cleanCool the muffins in the pan for 5-10 minutes, and then transfer each muffin onto a cooling rack until completely cool.

Banoffee pie

Angela’s Vegan, gluten-free, refined sugar-free and soy-free pie is lightly whipped but full of flavour.

Directions:

Place two cans of full-fat coconut milk in the fridge overnight, the longer they chill the better.

1. For the crust: Preheat the oven to 375F. Grab an 8-10 inch tart pan (I used 10-inch) and lightly grease the base and sides with coconut oil. Cut a circle of parchment paper to fit along the bottom and place it inside the tart pan. This will prevent the crust from sticking.

Photo Credit: Angela Liddon | OhSheGlows.com

2. Add almonds into a food processor and process until a coarse crumb. Now add in the oats, cinnamon, and salt and process again until the mixture looks like coarse sand. Add the oil, maple syrup, and water and process until the mixture comes together. The dough should stick together when pressed between your fingers, but it shouldn’t be super sticky. If it’s still too dry, try adding another teaspoon of water and processing again.

3. Crumble the dough all over the base of the tart pan in an even layer. Starting at the centre of the tart, press the dough into the pan with your fingers and work your way outward and up the sides. If the dough starts to stick to your hands, feel free to lightly wet your hands every now and then. With a fork, poke the base of the tart about 20 times to allow the air to escape while baking.

Preparation time: 40 Minutes Cooking time: 12 Minutes Makes: 8-10 slices Ingredients:

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1/2 cup raw almonds 2 cups gluten-free rolled oats 1/2 teaspoon cinnamon 1/4 teaspoon fine sea salt 1/4 cup virgin coconut oil, softened 2 tablespoons pure maple syrup 1 1/2 tablespoons water, or as needed to moisten dough

For the raw caramel toffee:

For the filling:

5. For the raw caramel toffee: Add pitted dates into a bowl and pour boiling water over top.

Let sit for 5-10 minutes, or longer if your dates are firm. Drain the dates well and add to food processor along with the almond butter, lemon juice, salt, and vanilla bean seeds. Process until smooth.

chocolate, shaved

6. When the crust has cooled, carefully spread all of the caramel toffee onto the base of the crust.

Slice all the bananas and place half of the banana slices on top of the caramel, pressing down lightly to adhere.

2 (14-ounce) cans full-fat coconut milk, chilled overnight Raw Caramel Toffee (from above) 3 large ripe bananas, sliced into “coins” a few squares of non-dairy dark

For the crust:

1 1/2 cups pitted Medjool dates 3 tablespoons smooth almond butter 1 teaspoon fresh lemon juice 1/4 teaspoon fine sea salt 1 vanilla bean, seeded or 1/2 teaspoon pure ground vanilla bean powder

4. Bake the tart at 375F for around 12-14 minutes (I baked for 12 minutes) until lightly golden. Place tart pan on a cooling rack for about 15 minutes or so. If the crust puffed up during baking you can poke it a few more times with a fork to let the air escape. The crust will firm up as it cools.

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into a crumb

7. Grab the cans of coconut milk from the fridge.

Open the cans and carefully scoop off the white cream from the top of the can, discarding the water. Add the coconut cream into a medium bowl. With a whisk or electric beaters beat the cream until smooth and fluffy.

Spread all of the coconut cream on top of the banana slices in an even layer. Now add the remaining banana slices on top in a circular pattern. Garnish with shaved chocolate. Serve pie immediately. Store leftovers in the fridge.

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The Top 5 Vegan Places to Eat in London 1.

Vantra Vitao

2.

Organic healthy vegan food; buffet and a-la-carte; juice bar; separate raw menu.

Located on Oxford Street, almost next door to Tottenham Court Road tube station.

The owner takes pride in providing healthy vegan food.

Buffet - £1.80 for 100grams.

Open 12noon till 11pm.

5-27 Oxford Street London W1D 2DW Telephone: 020 7439 8237

4.

Vegan Hippo Café

Small vegan café in Soho offering burgers, hot dogs, moussaka, as well as a few cakes, teas and coffees.

Located 5 minutes walk from Picadilly Circus tube station.

Open 10am till 9pm.

52 Rupert Street, London W1D 6DS Telephone: N/A If you can’t make it out the house, they also have their own online delivery service.

Manna

The oldest veggie restaurant in London - 100% vegan.

International, organic food.

Vegan and organic wines and beers served all day.

4 Erskine Road, Chalk Farm, London, NW3 3AJ Dinner: Tuesday - Friday 6.30 - 10.30pm; Sat 6pm-10pm Lunch: Tues - Sat 12 - 3pm; Sunday 12 - 8.30pm.

Telephone: 020 7722 8028

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5.

3.

Itadaki Zen

London’s first and only vegan Japanese restaurant/takeaway.

Serving a range of noodles, sushi, seaweed and more.

A little on the pricey side.

If you’re a student or a Viva supporter you get 10% off.

Open Mon-Fri 12.30am-2pm.

Mon - Sat 6pm -10pm.

Closed Sundays.

139 Kings Cross Road, WC1X 9BJ Telephone: 020 7278 3573

Rainforest Creations

The best place for Caribbean, tropical & organic vegan food.

Includes raw and living food salads plus roti/wraps and raw vegan cakes, “to supremely nourish the brain, the body and the spirit.”

Old Spitalfields Market, Commercial St., London E1 6EW Open Sundays 10.30am-4pm. www.rainforestcreations.co.uk

ADVERT

ADVERT

1

Toby carvery So you’re going to a carvery but you’re vegan? There are no worries with Toby Carvery, they offer a vegan friendly nut loaf as long as you inform them you’re vegan so they keep any butter out of it!

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JD Wetherspoons As one of the most common chains to come across, the amount of vegan options isn’t as high as hoped. On their website, if you scroll down on the allergy information section, you can find their vegan options. For mains this includes a sweet potato, chickpea and spinach curry, jacket potato with beans and side salad and pasta Pomodoro. There are also a variety of snacks available.

Vegan Meal Out A

s the vegan lifestyle has become more common, whether it’s due to health or beliefs, a lot of popular restaurant chains have started to bring in menus to cater for these diets. It can be difficult when you’re eating habits differ to your friends or family. So knowing where you can go and what you can eat as a vegan when you’re headed off to a food chain makes life a little bit easier.

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Las Iguanas Las Iguanas is one of the most vegan friendly chains with a special veggie and vegan menu. The menu highlights which vegetarian dishes are also vegan and lets you know where you would need to request a change for vegan.

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Pizza Express Pizza express offers one vegan option which is their Pianta pizza. You can ask for your pizza without the cheese giving you more of a choice or you can bring your own vegan cheese in and ask politely for a swap!

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Wagamama Wagamama are vegan friendly with a number of dishes including starters, mains and sides suitable. The mains are steamed yasai gyoza and yasai itame. All the information of dishes avaliable is on their website under their allergen section.

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Nando’s Everyone loves a ‘cheeky nandos’ so you don’t want to be the one left out do you? Well luckily Nando’s has a veggie option and they recommend for vegans the pitta version of it. Just remember to ask them to hold the mayonnaise.

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Giraffe All information on dietary needs can be found on Giraffe’s website. For breakfast you can enjoy avocado on toast with various sides, for dinner/lunch you have the option of tofu and squash laska and tofu or broccoli goan curry. Lastly, for dessert you can enjoy a fruit sorbet.

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Should Quorn be your meat alternative?

Quorn, the vegetarian alternative to meat, has grown in popularity over recent years, but it has also been the source of various critiscisms and reports about the negative health impacts it can have.

Quorn, originally described as mushroom protein is now more accurately labelled as ‘mycoprotein’ and is derived from a fungus or mould called ‘ Fusarium venenatum’. It was originally developed in response to fears of a world protein shortage in the 1960s, partly fuelled by the failure to realise that most varied diets provide plenty of protein. It is widely available in supermarkets, usually as meat substitutes such as vegetarian mince or chicken alternatives or as an ingredient in ready meals.

The official Quorn website is quite coy about the manufacturing process, stating only that “Quorn is produced by a process of fermentation similar to that used in the production of yoghurt or yeast in bread” but further research suggests that, at least originally, the fungus was nourished using the waste products from cereal manufacture and that, as it is naturally low in nutrients other than protein, it has additional vitamins and minerals added.

It’s vegetarian, although not vegan, as it does contain some egg protein but just being vegetarian doesn’t necessarily make it healthier - after all, chips are vegetarian but not really what you would describe as a healthy choice.

Quorn has a lower fat content than lean beef mince but not as

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low as the lentils; it’s lower in iron than both of the other foods and it has the highest sodium content.

In fact the lentils stack up pretty well nutritionally, they are lower in protein, yes, but are the best choice for all the other nutrients listed here and would be my choice as a meat substitute.

Although Quorn had a fairly straightforward introduction into the UK market, it has had a less easy time in the USA. This has been partly due to its initial labelling as ‘mushroom protein’ , which was viewed as misleading but also because of the persistent reports of allergic reactions associated with eating Quorn.

A 2003 article in the journal Allergy states that the UK producers of Quorn receive around 100 reports of adverse reactions per year and a US lobby group called “The Center for Science in the Public Interest” say that they have logged 1500 reports of adverse reactions to eating Quorn.

Quorn is a heavily processed protein source with little else to recommend it nutritionally as far as I can see. The fact that the company provides limited information about ingredients and nutrient content on their website makes me wonder whether they have something to hide. Personally, I dislike meat substitutes that pretend to be meat: if I am going to eat vegetarian food, then I prefer it to look like vegetables!

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ADVERT

DIY Excercise

Getting health benefits from physical activity is easier than you think, and doesn’t have to cost an arm and a leg.

Doing at least 150 minutes a week of moderate-intensity aerobic activity is enough to keep you feeling fit and healthy.

This level of activity can reduce your risk of developing major chronic diseases, such as coronary heart disease, stroke, type 2 diabetes and even early death.

Health clubs may not appeal to everyone, but some people find the structured environment of a gym motivating. Gyms can be cost effective for people who go regularly.

Organised classes and sports clubs also give you support, goals and a chance to make new friends.

Alternatively, there are many cheap activities that you can do on your own that don’t involve equipment or technical expertise. Just give them a try.

“Activity doesn’t have to be expensive,” says Robin Gargrave of YMCAfit, one of the UK’s leading trainers of fitness professionals.

Robin says that the gym is often the wrong place for inactive people to start.

Gym membership usually means signing a 12-month contract. Robin says most people drop out after 10 to 12 weeks.

“The fitness programmes aren’t always well adapted to individuals.

The goal setting can be unrealistic, and the instructors may not give enough support,” he says. “Unless you’re into fitness, gyms aren’t the friendliest places. My advice is to get active first, then consider gym membership later on.”

He says the key to getting active is to find something you enjoy that you can easily build into your lifestyle. “Don’t make drastic changes,” says Robin. “Just try to take up an activity that you can build into your lifestyle, or build on something that’s already part of your routine.”

Protein Shakes: Are they really that good for you?

Sports supplements such as protein shakes have become an increasingly common sight in the gym and among people who are keen to improve their fitness.

They can be available in shake form, bar form, or powdered form and can have become popular on the high street and online.

They are used as a form of energy, a help for weight loss, and a source of nutrition. But are they really beneficial to your health?

Yes, they can offer nutrients, and yes, they can benefit weight loss, but they can also prove detrimental to your health.

If you rely on protein shakes to replace regular meals, particular-

ly pre packaged protein shakes which are typically high in refined sugar and artificial ingredients, you are likely to miss out on the nutritional benefits of whole food.

Replacing a meal with a shake occasionally isn’t the worst thing in the world, but if you do it on a regular basis it could lead to the development of nutrient deficiencies over the long term.

An excess amount of protein could also lead to a high risk of kidney problems and even heart disease. It is recommended that men get around six ounces of protein per day, and five ounces per day of protein is advised for women.

Protein shakes could also lead to weight gain if you do not use them responsibly due to their high calorie count.

Drinking protein shakes on a short-term basis is not likely to harm your health, especially if you prepare your own shakes with nutritious, low-fat ingredients. If you intend to drink shakes regularly in the long term or use them as meal replacements, however, get clearance from your doctor before you begin and consider working with a nutritionist to make sure you’re meeting all of your daily nutritional requirements.

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The Home

Pages 49-51

It all began with Upcycling...

Discover how you can succesfully upcycle at home and in buisness

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ix months ago, ‘The Vintage Shop’ was set up by entrepeneur Clare Fitzpatrick and since then she has found huge success in transforming tatty tables and chairs into beautiful handcrafted pieces of design. We spoke to her about how the secret of her success - upcycling.

Q. So tell us what your business is all about...

My business involves taking commissions from people to up cycle their existing furniture.

They tend to ask my advice regarding which colours and styles would compliment their existing décor. I also have furniture which I source from various outlets that I upcycle ready to sell.

Q. Upcycling is becoming a poplar craft, but how did you become interested in it?

Several years ago there were many television programmes showing how you could get unique pieces to decorate your home from reclamation yards. I

have always liked to have unique individual pieces to mix in with newer pieces in my homethe eclectic look. I started to experiment with pieces in my home and garden and people started to compliment me on them before asking if I could ‘do my magic’ on some of their pieces.

Q. What do you love about your job?

I have always had a love for house interiors and enjoy looking around stately homes, show homes, furniture stores and charity and junk shops. To be able to do this as a job and earn a living is a dream come true.

Q. Why do you think upcycling has become so popular?

I think upcycling has become so popular as people can update their home at a fraction of the cost of buying a new piece of furniture. To be able to have a bespoke piece of furniture which is unique to them is also an added bonus. Time will tell if this is a fad but I think this type of

furniture upcycling will remain popular as it is very cost effective and can be adapted in so many different ways and styles. Well, I certainly hope so!

Q. Creating such beautiful pieces by hand requires a lot of time, effort and sometimes money. Is upcycling really as cost effective as it seems?

The materials to upcycle a piece aren’t excessively expensive so it is just my time that customers have to really pay for. It is cost effective and it does offer the client a unique and personal piece of furniture which would cost them probably 60 or 70 percent more if they were to buy a new piece.

Q. As the buisness grows, how do you keep inspired with new ideas?

I have always had a passion for house magazines and now with the addition of Pinterest I can browse ideas at any time. Two designers that I particularly like are Mustard Seed Interiors and Rachel Ashwell who are both

from America where upcycling is very popular. Facebook is another resource great as people post images of what they have done. Sometimes, the client has an idea of how they would like their furniture to look or have a theme and ask me to incorporate that into the piece. Or sometimes I just start with a base colour and then keep on working on it with different effects until I am pleased with the result. I tend to treat each piece as if it were for my own home which probably isn’t so good from a business point of view but I can’t just do an item.

Q. What tips would you give for transforming your own furniture?

My advice to anybody wanting to transform their own piece of furniture is to get a good idea of the look they want and have some images selected. There are various tutorials via the internet and especially Pinterest to show you how to achieve different effects. But to be brave and go for it would be my best advice.

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Teenage Hangout

All it takes is a few comfy chairs and maybe a TV and you won’t be able to pull your teenagers out of the shed. Probably for the best, the house stays quiet and they get their own space. They might even learn a valuable lesson in tidying up after themselves!

Workshop

The shed for many is a place for tinkering, from the latest DIY projects, to part time engineering.

It’s the perfect space to work on your projects. You can be assured that your work will be protected from the elements, and hidden away from curious hands.

Potting Shed

Let’s not forget about those more traditional uses, between the lawnmowers and bikes we like to make room for our plants.

During the winter months you can get those sensitive plants potted and sheltered away from the elements, ready for the coming spring.

TURN YOUR A CREATIV

You shouldn’t doubt the potential of your private space just enough away from hom have to be reserved for tools and lawnmo workshops, take a look at some of the ingen

Private Gym

Library

A quiet place is hard to come by and it can be hard to catch a break. If books are your cornerstone and they’re your escape from day to day life, your own library would be the dream.

With some slight renovations and insulation, your wooden shed can become an academia paradise.

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Health and fitness is all the rage now! A great place to keep your weights and maybe install a treadmill, you could even go the whole hog and incorporate a sauna. An all-inclusive gym without the membership, just meters from your front door.

Photo taken by: Alexander Shustov

Music Room

It doesn’t take much to soundproof your shed if you like your music loud. Whether it’s the kids practicing their instruments, or a Sunday morning enjoying those old familiar records, you won’t have to worry about disturbing anyone.

An Office

The distractions of home make finding a place where you can study, work, write or read hard indeed.

The garden shed with a little bit of insulation and home comforts goes a long way to boosting your productivity.

The Bar

R SHED INTO VE SPACE

r shed, for many it’s a retreat, a quiet and me. Yet these multipurpose structures don’t owers. From small wooden sheds to larger nious and downright creative uses of sheds.

The dream, install a bar, swap the hedge trimmers for Martini glasses, the shovel for spirits, what’s not to love? Add some mood lighting, some comfy furniture, some good tunes, and you’ll never want to leave the shed again!

Summer House

Wooden summer houses are the perfect, close to home summer retreat. For entertaining guests, or just snoozing the afternoons away, you’ll be able to relax without having to be on the Spanish coastline.

Guesthouse

Probably the most adventurous use for your larger than usual shed, would be to create an extra bedroom. With some renovations your shed could be fitted with water, heating and electricity, making an impressive addition to your house. You could even start a B&B!

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