From the monthly archives:

April 2010

Bran Flakes

April 29, 2010

in General Health

Nourish and heal skin

What bran flakes do: This breakfast cereal can contribute to a glowing, radiant skin, which is well-moisturized, smooth, and nourished, Bran flakes may be particularly useful for maintaining the condition of skin that IS regularly exposed to sunlight, and for helping in the healing of blemishes, scratches, and small wounds. Regular intakes may also help the skin fight infections.

Why bran flakes work: Bran flakes are generally fortified with a range of vitamins and minerals, including iron, which is essential for carrying oxygen rich blood to the tiny arteries supplying and feeding the skin. This helps to maximize growth and development of new cells deep within the dermis. It also allows for the upkeep and regeneration of structures within the skin, such as hair follicles and oil the skin, such as hair follicles and oil glands. The B vitamin niacin in bran flakes helps protect skin exposed to sunlight, while zinc is crucial for healing and a healthy immune system. 

Bran flake serving ideas: Bran flakes can be served alone with fresh, cool milk or with extra fruit. Grated apple and chopped banana make ideal partners. The flakes also go well with sultanas, raisins, and nuts, creating a tasty fruit and fibre mix.

Bran flake watch points: Bran flakes are a rich source of dietary fibre. When increasing fibre intakes, it is important at the same time to increase fluid Intake in order to avoid constipation.

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Wholegrain pasta

April 22, 2010

in General Health

Provides slow-release energy for skin cells

What wholegrain pasta does: Wholegrain pasta provides a steady supply of energy to all cells, including skin cells, thus helping to fuel and sustain the many metabolic processes continually at work in its growth and maintenance. It can also help balance the skin's metabolic processes and oil production.

Why wholegrain pasta works: The slow drip-feeding of energy from wholegrain pasta to cells is due to the fact that it has a low glycaemic index and is broken down and digested slowly some herbalists and nutritionists believe that refined carbohydrates over-stimulate oil glands and increase the chances of oily skin. Wholegrain pasta also provides zinc, needed for strength of the dermis and for restoring an even appearance and texture to areas damaged by blemishes.

Wholegrain pasta serving ideas: Wholegrain pasta's robust flavor needs a fairly strong-tasting sauce, with a style matched to the pasta's shape. Wholegrain spaghetti works well with a rich, tomato sauce, a macaroni dish requires a mature cheese in the sauce. Tasty served hot, wholegrain pasta shapes are also good cold in traditional pasta salads.

Wholegrain pasta watch-points: If wholegrain pasta's flavor is too strong, use half wholegrain and half white pasta Wholegrain pasta contains large amounts of dietary fibre, so drink water with meals to reduce the risk of Indigestion.

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Wholemeal bread

April 21, 2010 General Health

Boosts antioxidants to maintain youthful skin

Whatwholemeal bread does: Wholemeal bread can help maintain general health of the deeper. Live skin layers, giving a pinkish hue to pale skin and maintaining smoothness. Regularly eating wholemeal bread may also reduce the appearance of small broken veins under the skin, as well as boosting its armoury of antioxidant nutrient stores, which may help maintain an even and youthful appearance.

Why wholemeal bread works: Wholemeal bread supplies the body with iron, which is needed for the production of haemoglobin and the transportation of oxygen in the blood. It also provides good amounts of the B vitamin niacin, which helps prevent dryness. The fibre in wholemeal bread can cut the chances of constipation, which may otherwise raise blood pressure and can cause tiny ruptured thread veins in the face.

Depending on its country of origin, the wheat in wholemeal bread can also be a rich source of selenium, zinc, and vitamin E. These fight free radical damage from the sun's radiation, pollution, and smoke, potentially reducing the production of collagen wrecking MMp1 enzymes.

Wholemeal bread serving ideas: Wholemeal bread is great with strong flavored cheese and pickles. Chunks of fresh wholmeal tread are excellent with filling soups and broths and as an alternative to potatoes with casseroles and stews.

WhoIemeaI bread watch points: When eating a diet rich in fibre. It is essential to drink plenty of water. At least six to eight glasses are recommended daily. Water hydrates the fibre which helps prevent constipation and eases the elimination of waste products.

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Oats

April 21, 2010 General Health

A de-stresser that reduces frown lines

What oats do: Oats may help to reduce the development of frown lines and wrinkles especially those that form on the forehead and around the eyes. Regularly eating oats may also help reduce thinning of the skin, cutting down on the chances of broken veins and blemishes, and generally slowing the visible signs of ageing.

Why oats work: Oats are known by herbalists to be an excellent nerve tonic, helping reduce the stress held around the body, including any in the face that can lead to the development of frown lines and stress wrinkles. Stress floods the body with hormones, thus increasing the heart rate, widening the blood vessels, and increasing the chances of flushing, hives, and broken veins. Stress can also over-stimulate sweat glands and increase the risk of spots. In addition to reducing these and other stress reactions, oats supply small amounts of silicon, which helps maintain collagen structure.

Oat serving ideas: Cook oatmeal to make hot porridge or use raw to make muesli by mixing with nuts and dried fruits Oats can be added to bread and malt loaves, or used in pancakes, muffins, and oatcakes. Herbalists make soothing drinks by simmering oat-straw and fresh oats in water

Oat watch points: Oats contain the protein gluten and should be avoided by those allergic to gluten or anyone suffering from celiac disease.

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Milk

April 21, 2010 General Health


 

 

 

 

 

 

 

 

 

Fosters plump, well-hydrated skin

What milk does: Milk helps maintain the continual renewal of cells in the skin and contributes to the daily smooth growth and development of skin structures, including the nerves that supply it. Milk can play a part in the regulation of water balance in the body, which is essential for the maintenance of well hydrated, firm-looking skin.

Why milk works: Milk is one of the richest suppliers of calcium, which is essential for the maturation and ongoing healthy growth and development of skin cells throughout the body. Magnesium, another essential mineral found in milk, is important for the smooth operation of nerves that supply the skin. A 200ml (7fl oz) glass of milk provides more than 175ml (6fl oz) of water, which helps boost fluid intake. Along with the potassium it contains, milk's water content contributes to good hydration.

Milk serving ideas: Served chilled, skimmed milk can make a long, cool, refreshing drink. Add fresh fruits such as Strawberries, bananas, and peaches, then blend to make nutritious smoothies and milk shakes. Warmed milk makes delicious, soothing hot chocolate and malted bedtime beverages it can also be used both cold and hot on breakfast cereals or to make yoghurts, and may be added to soups to give body and nourishment.

Milk watch points: Some people may be intolerant to milk and find that it aggravates dryness and eczema. Whole milk contains around 20g (almost 10Z) of fat per pint, compared to less than 19 in skimmed milk.

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Valerian

April 20, 2010 General Health

Revitalizes tired skin and boosts tone

 What valerian does: Valerian can help maximize the body's regenerative processes, potentially slowing the rate at which skin ages, and both creating and restoring a healthy glow. This distinctive-smelling herb could also reduce the appearance of dark circles under the eyes and play a role in keeping the skin evenly colored and clear, with a good balance of oil and moisture.

Why valerian works: Valerian contains substances called "valepotriates", which herbalists have long realized encourage a relaxed sleep. It is during the first cycle of sleep that our metabolism slows and the repair and renewal of cells can take place throughout the body noticeably in the skin. A good night's sleep can reduce the development of dark circles under the eyes. Valerian's calming Influence on the nervous system also reduces stress and the over-stimulation of oil glands, helping to keep skin color and composition balanced.

 Valerian serving ideas: Soak 2tsps of chopped fresh root in cold water for eight to ten hours, then drink in the evening with a little honey or peppermint water added to improve its somewhat earthy taste. Alternatively, take 5rnl of valerian tincture a day, or 250 to 500mg in capsule or tablet form to help deal with stress

Valerian watchpoints: Do not use valerian drinks or tinctures while taking any medications prescribed to induce sleep, because this herb enhances their action. Take for two to three weeks, then take a break to avoid headaches.

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Tofu

April 19, 2010 General Health

Aids collagen regeneration and anti-ageing

What tofu does: It is suggested that tofu and other soya-based foods may be able to slow down some age-related changes in the skin, especially the rate of thinning and dryness that increases the speed at which lines and winkles develop. Tofu may also help in the general regeneration and repair of skin of all ages, and in maintaining a strong flexible mattress of skin on which the upper layers rest.

Why tofu works: Tofu and other soya-based foods such as milks and yoghurts contain plant nutrients known as is flavones, specifically genistein, daidzein, and glycitein, which are similar in structure to the human hormone oestrogen.

Oestrogen is needed to maintain the production of lubricating oils and good-quality collagen, which keep the skin moist, plump, and firm, and maintain its thickness. It is feasible that a diet rich in plant oestrogen may help counterbalance the reduction in human oestrogen as we age, and maintain a more youthful-looking skin.

Tofu serving ideas: Tofu is the soft curd made from soya milk. Silken tofu has a soft and creamy texture and is great for making into dips, spreads, sauces, and puddings. It can be blended with fresh fruits such as bananas and strawberries to make a nutritious fruit smoothie, while the firmer version is ideal for stir-fries, sauteeing, and adding to casseroles or salads.

Tofu watch points: The isoflavone content of tofu and other soya products varies widely, so it is usually not possible to determine daily intakes,"rough food sources. Supplements offer an additional way of increasing plant-oestrogen intakes. Check labels carefully if you want to avoid genetically-modified soya.

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Brazil Nuts

April 17, 2010 General Health

 

Protect against free radicals, moisturize, and heal

What brazil nuts do: Brazil nuts may help protect the skin from the ageing effects of the sun's ultraviolet rays as well as from cigarette smoke in both active and passive smokers. They can also play a role in keeping the very top layers of skin watertight and the lower layers moist and hydrated to help reduce dryness. Brazil nuts may also be Involved In reducing the problem of blemishes by promoting rapid healing.

Why brazil nuts work: The selenium found in Brazil nuts is crucial for the production of the antioxidant glutathione peroxidase, which helps protect the skin from free-radical damage in the first twenty minutes of sun exposure. Combined with the vitamin E in Brazil nuts, selenium also helps neutralize free radicals in Cigarette smoke, which trigger the release of collagen-attacking, skin-ageing MMP-1 enzymes. By zapping free radicals, glutathione peroxidase and vitamin E also help protect the skin's oil and essential fats that keep it watertight and hydrated, while vitamin E promotes skin healing.

Brazil nut serving ideas: Chop and add to breakfast cereals such as muesli or porridge. When grated, Brazils can be mixed with cottage cheese and chopped peaches, or sprinkled over salads. Serve them whole with fruit and cheese. If blanched, chopped or grated, Brazils work with bread mixes, nut burgers, and rissoles.

Brazil nut watch points: The selenium content of Brazil nuts can range from 230 to 5,300 micrograms per 100g (3 ½ oz). While it is essential to health, too much selenium is harmful, and intakes above 750 micrograms a day are inadvisable People with nut allergies should, of course, avoid Brazil nuts.

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Papaya

April 14, 2010 General Health

anti-ageing and circulation-boosting

What papaya does: Papayas, also known as pawpaws, may help the skin resist bruising following minor knocks and bumps. Including papaya in the diet can help bolster the body's defenses' against sun exposure. This tropical fruit helps boost the skin's immune system and aids in the building, restoration, and maintenance of its flexibility and youthful appearance.

Why papaya works: papayas are rich in vitamin C and rutin, a plant nutrient that seems to help maintain the strength and stability of tiny blood vessels which are close to the skin's surface. A lack of vitamin C makes it easier for these walls to rupture when knocked, which in turn leads to bruising and tiny thread veins. Research suggests that large intakes of vitamin C, along with the orange beta-carotene pigment found in papaya may improve resistance to sunburn, bolster the effects products, and help of collagen and elating.

Papaya serving ideas: Papayas can be cut in half lengthways and, once the seeds are removed, the flesh can be scooped out with a teaspoon. If peeled and cut into segments, the fruit can be served with lime and lemon juice or made into ice-cream. Papayas go well with pork, chicken, and scallops, and can be used in marinades to tenderize meat.

Papaya watch points: The seeds taste peppery and hot, and while they may be pureed and added to salad dressings, they are not good when eaten raw Fresh papaya contains an enzyme that will not allow gelatin to set, so avoid using it in jellies and mousse.

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Watermelon

April 12, 2010 General Health

 helps hydrate skin and keep it supple

What watermelon does: Watermelon may help to keep the skin looking plump and hydrated, which in turn has the effect of ironing out some of the fine lines and making it soft to the touch. It may also playa role in keeping skin supple and elastic, helping to avoid the leathery, dry appearance of sun-damaged skin.

Why watermelon works

One 200g (70z) slice of watermelon provides as much fluid as a glass of water, so regular consumption can help reduce dehydration of the skin by replenishing part of the 500ml (18fl oz) of water it loses each day.

This fruit's vibrant, red color comes from a plentiful supply of carotene. Along with vitamin C. The carotene acts as an antioxidant, helping to neutralize free radicals generated by the sun's ultraviolet rays, which damage elastin and collagen and accelerate the process of skin ageing.

Watermelon serving ideas: Wipe the dark-green skin with a clean cloth and cut into thick slices. Eat with your hands or cut into cubes and add to fruit salads or breakfast cereals, watermelon can be pureed and made into sorbets, drinks, or summer soups. The skin can be carved into a melon basket and used to hold watermelon pieces and other mixed fruits.

Watermelon watchpoints: Buy watermelons from stores that source this fruit from reputable growers. If grown in areas of polluted water, the fruit itself will take up and concentrate pollutants.

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