vitamin c

Leave a comment Posted on February 2, 2016February 2, 2016 Diet

Anti-oxidants – check out these top tips for healthy eating in our new video

Roasted Sweet Potato Soup with Blackberry and Basil Sauce

Now January is out of the way, many of us will be attempting to keep up our healthy eating but could be lacking inspiration. Don’t simply stick to dull salads; how about making eating well that bit easier? Try this tasty sweet potato soup with a blackberry twist that will be sure to warm you up this winter.

Nutritional Health Coach, Sunday Times best-selling author and creator of the Glow Guides App, Madeleine Shaw has teamed up with British Summer Fruits to launch the Eat Smart campaign. The campaign aims to encourage people to cook from scratch using fresh, natural ingredients and educate them on the benefits of eating fruit and vegetables as shocking new stats from British Summer Fruits, reveal that one in ten Britons (11 percent) never eat the recommended daily amount.

So watch our video as she shows us how to whip up this super easy and healthy sweet potato soup with a blackberry and basil sauce, which is sure to give you that important energy boost during the weary winter months.

Not only is this recipe rich, creamy and full of flavour, but a handful of berries can also help to contribute to one of your five a day and are an important source of vitamins and minerals, as well as helpful anti-oxidants.

It’s the perfect recipe for anyone trying to be healthier this New Year, or for those who simply want to try something new.

Also follow some of Madeleine Shaw tops tips for healthy eating.

1) Don’t skip breakfast

If breakfast is the most important meal of the day, adding a portion of fruit into the mix is the perfect way to supercharge your day ahead. A handful of yummy berries can naturally sweeten a bowl of porridge, or popping a cup of strawberries in the blender with almond milk can whip up a quick and easy smoothie. Fun fact: As little as 7 strawberries (80g) provides your recommended daily amount of vitamin C!

2) Mid-morning Grazing

Keep a pot of raw fruit or chopped veggies on your desk, and munch on them when you feel tempted to reach for sugary snacks with your mid-morning cup of tea. Alternating between sugar snap peas, chopped carrots and a pot of mixed fruit will keep your energy levels up until lunchtime!

3) Double up on vegetables for lunch

Your lunch probably contains some veggies already, whether it’s a nourishing soup or some lettuce leaves next to a juicy chicken breast. To maximise your recommended daily intake, double the quantity of vegetables you would usually put in and try to find new ways to incorporate leafy greens, whether it’s wilting some spinach into your soup or adding some tomato to your avocado on toast.

4) Post workout raspberries

Planning the body’s recovery is just as important as your exercise plan. I like snacking on a punnet of raspberries or blending them into a shake, which is an ideal treat after a sweaty gym session. Phytochemicals in raspberries, which give them their ruby rich skin, guard against exercise-induced muscle damage (EIMD) and can help speed up recovery. So grab a handful of these little gems, and you might not feel as stiff the next morning.

5) Treat yourself

Everyone needs a sweet treat every now and again, but a fruit-based dessert can offer a light, refreshing and importantly naturally-sweet ending to dinner. Blueberries are bursting with nutrients – they’re packed with antioxidants like vitamin C, as well as being high in fibre. Add them to some yoghurt, or blend with some almond milk and chia seeds to make a blueberry flavoured chia pudding!

Leave a comment Posted on December 11, 2015December 10, 2015 Diet

5 Juicing Recipes for Glowing Skin

Juicing Recipes for Glowing Skin

We all want better skin. There are so many factors that play a role in lessening the clarity and the beauty of our skin. The skin is the bodies protective barrier therefor it is exposed to the environment, it can be affected by stress levels, the food that we eat, and it can also be sensitive to hormone changes in our body. Every now and then you need to provide your skin with a rejuvenating boost. Although many people use masks and skin treatments as a way to give therapy to their skin they forget that the vitality of our skin is also determined by the things that go into our bodies.

If you are not providing your body with nutrition, your skin will suffer. You will not be able to produce healthy skin cells if you are filling your body with junk foods and skimping on fruits and vegetables. Juicing is a great way to treat your body and your skin. There are many foods that have great benefits for the skin and when you juice you are putting potent amounts of minerals and vitamins that your skin needs to thrive. Below we are sharing five juicing recipes that will leave you with glowing skin.

Carrot and Orange Juice

Recipe:

2 whole carrots (with the stem chopped off)

1 peeled orange

As children, we are told to eat carrots in order to improve our vision, but they have many more benefits for the body aside from helping eyesight. Carrots are amazing because they are jam packed with beta carotene. You may be wondering what beta carotene is. It is an antioxidant that protects cells by preventing cell breakdown. It is a pigment with an orange/red color and our body takes it in as a source of vitamin A. The abundance of vitamin A in carrots makes it great for the skin as vitamin A is needed in order for our body to produce healthy, glowing skin. This vitamin promotes the skin’s production of collagen. Collagen is what gives the skin its fullness which keeps the face looking young and plump. Without collagen the skin will quickly begin to sag and wrinkles become more prominent. It also helps to protect our skin from damage against free radicals.

Oranges also present many benefits for the skin. They are fortified with vitamin C. You may have seen vitamin C skin serums and other products for the skin containing vitamin C and that is because it does wonders for the skin. It naturally has the ability to fade dark spots on the skin. If you have acne scars or spots from sun damage vitamin C is your friend. The vitamin C in oranges also has the capability to reduce inflammation so that means that your breakouts will look far less severe.

Beet and Lemon Juice

Recipe:

½ a beet

1 lemon

½ cup water

Beets are stellar for the skin. They can prevent breakouts by cleansing the liver and the blood. When your body is full of toxins your skin suffers. When the toxins that are in your liver and blood are filtered out of the body they can no longer cause breakouts. They are also full of other nutrients that promote healthy skin.

Lemons are also wonderful for the skin. They are a source of citric acid which can help fade stubborn marks on the skin. This juice will leave your skin flawless and scar free!

Apple and Ginger Juice

Recipe:

1 large apple

1 tablespoon of grated ginger

This juice is one that has a great taste. The apple is sweet and subtle and the ginger gives it a bit of a spicy kick. It is also great for your complexion. Make sure that you leave the peel on the apple because it is full of pectin which boosts the production of collagen in the skin. The ginger in the juice makes it great for anyone who suffers from acne. Ginger has anti-inflammatory abilities which will help improve the clarity of your skin.

Kale and Lime

Recipe:

2 cups chopped kale

1 lime

1/4 cup water

Kale is another powerful source of beta carotene which we have discussed previously in this article. Like other citrus fruits lime is a source of vitamin C and are skin brighteners which repair the skin from damage that was inflicted to it by the sun or by breakouts.

Cucumber and Mint

Recipe:

1 cucumber

¼ cup mint leaves

Cucumber is mainly water, which means that it is hydrating and it also contains a small amount of vitamin C. Mint is awesome for the skin, it is fortified with vitamin A. Salicylic acid, which is an acid used in many anti-acne products, is naturally occurring in mint.

conclusion

Amazing skin is possible. Juice a few times a week using these recipes and you are sure to see a visible difference in the beauty of your skin. In order for our body to produce healthy skin we have to take care of our body on the inside and out.

References

https://www.solvaderm.com/blog/skin-brightening

https://www.thebeautyinsiders.com/category/natural-skin-brightener

Author Bio

Kelly Everson (@kellyeverson12) is an American author and MA in English literature. She is a health article writer who has written numerous articles/online journals on stretch marks, pregnancy, sleep disorders, female health and joint pain problems. She is also passionate about health, beauty and fitness. She is contributing to Consumer Health Digest from 2011. Examiner from 2013, Epochtimes & Healthline from 2014

Leave a comment Posted on September 26, 2015September 22, 2015 Infectious Diseases

Some natural cold and flu remedies

With Winter coming on in the Northern hemisphere I thought it would be a great idea to share a few natural treatments for colds and ‘flu.

Do feel free to any any suggestions of your own in the comments section below.

Courtesy of Natural Healthy Concepts: Natural Cold & Flu Remedies [INFOGRAPHIC]

We have look at a few of these before in a previous blog in particular Vitamin D, Vitamin C, Probiotics, Asparagus, Elderberry, Zinc and Echinacea.

Leave a comment Posted on February 26, 2015February 26, 2015 Diet, Patient Talk, Vitamins

Fighting Anemia with Food – Recipes for Health. An Iron Rich Pesto!

Iron rich pesto

Yesterday I explained that my wife and were increasing the amount of iron in our diet as she is undergoing tests for anemia.

In that blog post I mentioned that I was preparing a pesto for yesterday evening’s meal.

As it was based upon that day’s research I thought I would share it with you. While I’m not a food blogger I am a health blogger so I felt it would be suitable to share this recipe. I should mention that Mrs PatientTalk.Org described the meal as “very tasty”.

This recipe can be vegan or vegetarian according to taste.

Ingredients (serves 4)

a) 400g of Cavolo nero (also called Tuscan kale) – full of iron but also vitamin A, calcium, vitamin K and manganese.
b) 150g of water cress – again iron rich.
c) 10 Brazil nuts – a read source of antioxidants
d) Chopped garlic – to taste really but I used 2 cloves. An antibiotic often used as a folk treatment for the common cold.
e) Juice of one lemon – a great way of getting vitamin C.
f) Olive oil to taste. Olive oil is a way of lowering cholesterol.
g) Salt and pepper again to taste but go for more pepper than salt.
h) Optional but you can use a hard cheese such as Parmesan.

How to do it.

1) Strip the leafy green parts of the Cavolo nero away from any tough stalks.
2) Steam the green leafy parts for five minutes.
3) Please in your blender along side all the ingredients except for the brazil nuts.
4) Blend the ingredients till they become just a bit thicker then the consistency you like.
5) Add the brazil nuts and blend for 30 seconds.

Serve with whole grain pasta and a green salad.

If you have tried this at home please tell us what you think in the comments box. Please do feel free to

1 Comment Posted on November 26, 2013January 14, 2018 Patient Talk

Bitter Gourd. Could bitter gourd (karela) be the new health superfood?

That was a bit over the top as a question but perhaps I should explain further. A couple of weeks

Bitter Gourd Kerela – from http://www.freestockphotosclub.com/food/fresh-high-quality-bitter-gourd-image/

ago when I was checking one of our Facebook communities I came across a post about bitter gourd and diabetes. Sadly I did not have time to check the article out there and then and subsequently was not able to find it. If you think you know which one I’m referring to and have the link please do put it in the comments box below.

I have to say I was very interested in the article for the very simple reason I love bitter gourd. I first had it in a Lahore-style restaurant in a bitter gourd and mutton curry. After a trip to India where it is very popular I must say I was hooked.

I should mention that the name bitter gourd is a bit of a misnomer. Its bitterness level is pretty similar to chicory. The flavour is quite similar to courgettes or zucchini with a hint of bitterness. This to make sure that the name does not put you off trying this fantastic vegetable.

The reason for this blog is a bit self-indulgent. I’m interested in the health benefits of anything I really like and the article I spotted whetted my appetite (literally). So I decided to find out what were the health benefits of bitter gourd.

I have to say I was very pleasantly surprised.

In many Asian and African societies it is used as a treatment for stomach ache. Being high in fibre it can help with keeping the bowels in regular shape.
High in Vitamin C it is also low in calories so great as part of a weight loss diet.
In Togo it is used as a way of combatting worms in the digestive system.
Apparently it works well for skin conditions.
It is a great source of anti-oxidants. For more information about anti-oxidants please go to https://patienttalk.org/?p=252
Perhaps most importantly evidence suggests it has a role to play in reducing blood sugar levels. This means that it can be useful in the treatment of Type 2 Diabetes. For a bit more information please go to http://www.diabetes.co.uk/natural-therapies/bitter-melon.html

So can I suggest you track it down as it is a great addition to any diet? Normally I get mine from a nearby Asian market but I expect that, depending where you live, they will now be available in many supermarkets.

As a side bit of information they are also known as bitter melons or karela. For my money they certainly fit the bill as a superfood. So can I encourage you to try them?

So how do I cook them I hear you cry? Simple I reply. Apart from curries I actually don’t know. This is why I’m turning to you. Do you know of any decent recipes? Please feel free to use the comments box below to add them or just provide a link to one on line.

All suggestions gratefully received.

Thanks very much in advance.