So continuing my blog on foods to have daily in your diet
Onions – Smash or pass? Does it depend on colour? Well anything colourful from the plant kingdom is actually more beneficial so choose red onions which in my opinion are also more flavoursome. Onions plus garlic, leeks and chives are all hugely beneficial for the cardio-vascular and immune system and can help lower cholesterol. Lots of evidence shows too that they are cancer protective especially for colorectal, laryngeal and ovarian cancer. They are nutrient dense with an abundances of vitamins and minerals (Vitamin A, B6, C & E and sodium, manganese,potassium and Iron) plus fibre. They are also great source of folic acid. Pretty much any savoury dish is enhanced with the humble onion or garlic -personally I am not so keen on leeks but I do like a nice leek and potato soup – recipe to follow. I love red onion in a sandwich with avocado and some vegan cheese mmmmmmmmm
Mushrooms – I love mushrooms what about you? Mushrooms have a high content of a particular anti-oxidant called ergothioneine which works on protecting the cells and because of this they have great immune and anti-cancer benefits. Mushrooms should actually be cooked as there is a toxin contained in them which is destroyed by cooking – I just boil for a few mins and as such can be added to all meals including salads. Now mushrooms are great sources of vitamin D which is essential for health and especially so as we get older. We make our own Vitamin D when we are in sunlight but with daily working inside this can be limited. By putting your mushrooms upside down out in sunlight for an hour or two beween 10am and 3pm can boost their Vitamin D levels significantly. That really is a more pleasant way of boosting your vitamin D levels that taking tablets that are unpalatable and to be honest have very little compliance with patients for that reason.
Berries – Who doesn’t like berries? If green veg is The Veg, then berries must be The Fruit. These are little powerhouses of anti-oxidants and phyto-nutrients helping to boost the immune system and protect against cancer, they guard the liver and the brain and are cardio-protective too. And are great for the collagen in skin. Aim to eat at least 1 portion a day and that is ½ cup of fresh or frozen. Now interestingly unlike many other fruits and veg – frozen doesn’t matter as the freezing process actually means more of the essential phytonutrients are actually released from the berry and so you actually get more benefit. Blueberries especially have shown to be especially good for eyesight and eye related conditions especially macular degeneration. They are extremely palatable so however you eat them just eat them, I especially love them on my overnight oats recipe, or in smoothies. But mixed with live yoghurt is also pretty good too.
Seeds – In studies it was showed that vegans who did not eat seeds did not live as long as those who incorporate them into their daily diet. So why are they so important? Very good sources of protein and fibre but also other essential benefits. Flaxseeds especially are fantastic in lowering high blood -pressure which is a huge problem today with so many people on anti-hypertensive agents that have a lot of side effects and often not just one drug is needed leading to a poly-pharmacy approach. A couple of tablespoons a day of ground flax seed (must be ground otherwise they pass right through and not pre-milled buy a little spice grinder and I blend a jam jars worth at a time which lasts about a week for me as my dogs have them too) is actually over twice as powerful as popular blood pressure medication with only good side effects! They are also effective in lowering cholesterol, blood sugar levels and inflammation. Really easy to incorporate into your food as well, sprinkled on oats, in a smoothie in recipes they make a great thickener and as an egg replacer in cakes and other baked goods. Chia seeds and flax seeds are both good sources of omega 3 which is essential for brain health – more about that later and just takes a tablespoon a day which is incredibly easy to do. More to come in some recipes!
G-BOMBS how easy is that to remember – focus on adding into your diet rather than swapping or eliminating other things will make it so much easier for you to get into the habit of eating for health.
So Skinful August was all about getting and keeping your skin in tip top condition. We ingest and put so many toxins in and on the body it is hardly surprising we have so many issue.
My top 10 for skincare
Drink 2.5L of water a day – to keep you and your skin hydrated and to flush out those toxins
Stop using harsh laundry detergents and conditioners -anything that claims to get your clothes bright white will have optical brightners in and enzymes that can cause your skin to be dry and cause or worsen eczema – chose natural products like soap nuts, eco-friendly detergents or good old bicarbonate of soda.
Fill your diet with fresh fruit – berries in particular are full of anti-oxidants and great for
Think about what products you are using on your skin -the humble extra virgin coconut oil is a great moisturiser and good for wound care and especially good for chapped skin like nappy rash and eczema
Cutting out refined sugar and oil from your diet can also eliminate acne flare ups to name just one benefit – you are what you eat so nourish your skin from the inside out.
Sleep well, we need sleep to let our body rejuvenate and that goes for your skin as well – compare how awful your skin looks after a couple of hours sleep to a proper restful 7 hours. There is a glow and a plumpness to it that sleep deprived skin will not have.
Facial massage and dermal rollers are are a great way to improve your skin naturally without harsh toxins being injected the true side effects will only be really known about in years to come.
Eat well, wholefood plant based has so many benefits – for more information from experts such as medical doctors and olympic athletes check out the plant fit summit
Smile, have fun with friends can give your immune system a huge boost by raising those endorphins.
For more info on any of these points check out my Facebook and Instagram Posts for complete info.
Please get in touch if there is anything in particular you would like me to cover or any comments in general and I will do my best to obliges.
This is the first post on my new blog. I’m just getting this new blog going, so stay tuned for more. Subscribe below to get notified when I post new updates.
Well August has gone by in mainly a pile of rain – certainly was for me living in Manchester – where the summer has been I am not sure! Anway the topic for August was all about skincare, I planned on sending this out a little earlier but wanted to get my website finalised before hand so I could share it. It is still a work in progress but my blog post on skin care will be up next so please return and have a look.
I also want to share with you about the Plant Fit Summit – it is a free to join health summit with speakers ranging from medical doctors to olympians. I discovered it last year and was absolutely blown away with all the incredible stuff I learnt, although I already had a very healthy diet it still changed the way I did certain things most notebly cutting out refined oil including vegetable spread on bread and swapping sugar for plant syrups or fruit. Although I still make a few of my traditional cakes and bakes I have been experimenting with sugar and fat free and been really pleased with the results. Check out more info on the summit here. https://plantfitsummit.com?ref=helenesvinosa
This month also saw me raising money for the rescue Eli For Animals – they are based in Romania and rescue abandoned animals, provide them with food, shelter and veterinary care. I fostered last year and then adopted a blind dog from them called Inka – Inka was found in river at only 2 weeks of age with her head on a piece of wood trying to stay afloat, fortunatley rescue was at hand and she was save by Eli-
Now over 1 year old she took part in her first cani-cross race (she loves to run) at Pembrey Country Park, it will be the first of many races but this one was in aid of Eli, if you would like to sponsor us it would be much appreciated as the rescue needs vital funds. https://paypal.me/pools/c/8gFCekMtJ2
I absolutely love cani-cross and compete regularly and this past weekedn got a 1st place in the 5k and 3rd in an arduous 10k – but its not about the competitions for me it is about spending time with my pooches and cani-cross is a great way to increase that bond. I do training classes in the local area or as an online course for more info please see here . https://www.facebook.com/whopawswins/
Please check back soon I’ve got lots I want to put on here, and please feel free to message anything you would like me to cover or comments in general I’d love to hear.