Food For Ageless Ageing Part 2

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.

Food for Ageless Ageing Part 1


As a nation we are not as healthy as we were a few decades ago – I can remember the first real TV dinner Boil in the Bag fish with parsley sauce! What a treat that was when my mum got it for us, now processed food like that and far worse is the norm for the average meal and with that comes obesity, heart disease, cancer and so much more. Any processed food even a seemingly harmless boil in the bag fish – does that even exist now? Is loaded with salt, sugar or oil and certainly preservatives which all contribute vastly to declining health. Plus food is produced with a vast array of toxins from weed killers to growth hormones – we are slowly poisoning ourselves so it is important to take steps to alter that path. Unfortunately, we are generally reactive to nutrition rather than pro-active, we address issues only because we put on weight or suffer with high blood pressure or get sick when really we need to plan for the future. And often people are not reactive to nutrition but prefer to pop a pill rather than address the root cause which would actually be so much more effective. And once you have one pill, it is a short leap to needing more to control other symptoms when we actually have the capacity within ourselves and our environment to improve our health.
I endorse a wholefood plantbased diet but I do appreciate that is not everyone’s goal but even then you can still do much to improve they way you eat. Choose unprocessed food, choose good quality produce that has not been intensively farmed, not subject to GMO production and certainly not sprayed with pesticides. If for you this means animal products then choose those that are organic and free range and especially choose grass over grain fed. CIWF is a great place to start for more information.


So what should we be eating – well an easy way to remember is GBOMBS


Greens – What do you think of when I mention green veg? Yellow cabbage, floppy brussels sprouts, stringy spinach? Most of the issues with green veg and people’s lack of eating it seems to be an inherent dislike due to their experiences of how it is cooked. Most of it is boiled to buggery (to quote my friend) and consequently unappetising and hardly surprising people are not eating enough greens.
Why should you eat Greens? The dark-leafy vegetables are the healthiest on the plant, they actually offer the most bang for your buck that is the most nutrition per calorie. Eating greens every day could be one of the most powerful things you do for your health, they provide the strongest protection against chronic disease and up to a 20% decrease in heart attacks and strokes for every serving. Green veg to eat includes greens, kale, salad leaves, spinach and chard, rocket, cauliflower,brussels sprouts, cabbage and watercress with the last 5 falling into the cruciferous veg category which contain powerful antioxidants that can prevent cancer, boost liver detox, protect your brain, eyesight and help control type 2 diabetes.
Quick but important note – if on warfarin and going to increase your intake of greens make sure you inform your doctor as it can interfere with the effectiveness of the drug as greens impart vitamin K whereas warfarin impedes the enzyme that recycles it, so your warfarin dose will need titrating.
So all well and good but how to eat it, well quite simply if it needs cooking and you can eat it all raw then just steam it for a few mins til a knife goes in easily, and colour remains, flavour is locked in along with nutrients. Easy. For spinach I simply put in a sieve and pour over boiling water – done! Also add raw to a smoothie is a great way to eat it. About 3 portions a day which is 1 cup raw or ½ cup cooked.


Beans – such as black, butter, cannellini, chickpeas, kidney beans, lentils etc – the humble bean is loaded with protein, iron and zinc, fibre, folate and potassium and low in saturated fat, sodium and cholesterol free. You should be aiming for 3 servings a day for optimum benefit – a serving is roughly half a cup with hummus being ¼ cup portion – that isn’t actually that much to consume. The pic shows 2 portions of beans – just half a can how easy is that! Eating 3 portions of legumes a day is associated with weight-loss and lower blood pressure not to mention improving the regulation of blood sugar, insulin levels and cholesterol. How good is that!
Now I know beans get a bad rap for their side effects! But by changing how you prepare them you will change how they affect you. The beans like chickpeas, butter etc need soaking before cooking (assuming you buy dried – personally I find most canned beans also produce the unwarranted side effects although not baked beans interestingly – no idea why, just be careful with canned and the sodium content as that can be high), soak for 48 hours changing water every 12 hours and then cook in your chosen dish – I always use a slow cooker and cook for apx 8-12 hours, it makes life very easy. There are so many dishes you can make with beans, the humble lentil are super easy to use but I also love black beans and they make a great meat replacement and of course the humble chickpeas in hummus! I’ve got some great recipes to add to this site with beans so do check back.

Part 2 to follow in a few days

Skinful August

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

  1.  Drink 2.5L of water a day – to keep you and your skin hydrated and to flush out those toxins
  2. 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.
  3. Fill your diet with fresh fruit – berries in particular are full of anti-oxidants and great for 
  4. Eliminate dairy
  5. 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
  6. 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.
  7. 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.
  8. 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.
  9. 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
  10. 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.

Yours Healthfully Helene