JUNK FOOD = LOUSY SKIN

              POOR FOOD QUALITY  = 
                POOR COMPLEXION

You can't just shove junk food into your face and expect to have a smooth supple skin.

Dull dry complexion is a glaring sign that you're not eating right.


FACE FOODS

A LIST OF 10 FOODS TO EAT THAT WILL GIVE YOU A HEALTHY COMPLEXION     


Avocadoes                   are abundant in essential oils and B complex vitamins.
                                     Niacin (vitamin B3) is especially important for healthy skin.
                                     Niacin is anti-inflammatory, soothes irritated skin and red blotchy skin.

Mangoes                      have more than 80% daily requirement for Vitamin A.
                                    Vitamin A maintains and repairs skin cells, a deficiency will result in a dry
                                    flaky complexion.

Almonds                     almonds have 150% of your daily need for vitamin E.
                                    Vitamin E moisturises dry skin and its antioxidants protect against skin
                                    damage and premature ageing.

Cottage cheese            The selenium in cottage cheese teams up with Vitamin E as a powerful free
                                    radical antioxidant duo.
                                    Plus it protects against skin cancer and fights dandruff.

Aerola cherries           These cherries supply 100% daily requirement of Vitamin C.
                                    Vitamin C fights skin damage and wrinkles.
                                    It also plays a central role in the production of collagen  -   the structural
                                    protein in your skin.

Oysters                       Fights pimples because they're rich in zinc.
                                   The mineral fights sebum production
                                   Zinc helps boost elastin production with the help of Vitamin C.

Baked potato              One baked potato with the skin supplies you with 75% of your daily copper
                                   need.
                                   This essential mineral works with Vitamin C and zinc to produce the elastin
                                   fibres that support skin structure.
                                   Too little copper in your diet can reduce your skin's ability to heal and cause it
                                   to become rigid and lifeless.

Mushrooms                Riboflavin  -  Vitamin B2 is involved in tissue mantainence and repair and
                                   improves skin blemishes caused by rosacea.

Flaxseed Oil               is one of the best sources of this essential fatty acid.  This hydrates the skin
                                   and also dilutes sebum and unclog pores that otherwise lead to acne.

Wheat germ               is a good source of Biotin, a B vitamin that's crucial to skin health.
                                   A mild biotin deficiency can cause dermatitis -  a condition characterised by
                                   itchy scaly skin.
   

  

SOME WAYS TO CONTROL HYPERTENSION - HIGH BLOOD PRESSURE

HOW TO CONTROL HIGH BLOOD PRESSURE
WITHOUT MEDICATION

Losing  just 5kgs can help reduce blood pressure.

Exercise regularly

Eat a varied and healthy diet.      -      a diet rich in whole grains, fruits, vegetables
                                                     -      Boost your potassium intake.  Potassium can leesen the effects
                                                            of sodium on blood pressure. 
                                                     -      Reduce sodium intake.  Black salt can help in this respect.
                                                                            use herbs or spices to add flavour to your foods.  
                                                     -      Dont eat processed foods
                                                     -      Read food labels
                                                           
Reduce / Eliminate alcohol intake. 

 

BLOOD PRESSURE - WHAT DOES IT MEAN

BLOOD PRESSURE   -    WHAT DOES IT MEAN.

Every day we hear about things like high and low blood pressure. But what does it actually mean.

Blood pressure is the result of two forces.
    
1.        from the heart as it pumps blood into the arteries and throughout the circulatory system,   and
2.        the force of the arteries as they resist blood flow.

A blood pressure reading of     120 over 80   is normal.  
If the person is active this reading may be   110 over 70   and would be considered normal.

Simply put the blood flowing through the body should not be OVERworking the heart to do so while at the same time there needs to be a certain amount of resistance from the arteries to keep an equilibrium.  Everything in the body needs to work in balance.

The higher number, or SYSTOLIC PRESSURE, represents the pressure exerted when the heart is beating. Always stated first.
The lower number, or DIASTOLIC PRESSURE, represents the pressure exerted when the heart is at rest between beats.
Blood pressure is measured in millimeters of mercury, mm Hg.

 
THE SILENT KILLER

High blood pressure is often termed the   SILENT KILLER   because it usually has no symptoms.
Many people have high blood pressure for years without knowing it.
The only way to find out if you have elevated blood pressure is to have it checked.  Again this can be done at a wellness clinic at the cost of about R50.00.

When high blood pressure persists without treatment, the heart must work harder to pump enough blood and oxygen to the body's organs and tissues.
When the heart is over-worked for extended periods of time the heart tends to enlarge and weaken.
The arteries also suffer becoming scarred, hardened and less elastic.

Hypertension  or high blood pressure is defined as an adult having a reading of   140 and higher over 90 mm Hg.


CAUSES OF HYPERTENSION

The cause of high blood pressure is largely unknown.  There are certain risk factors that increase your risk of developing hypertension.

Heredity                        Individuals whose parents have/had HBP are more at risk
Race                              Caucasians are less likely to develop hypertension
Males                            Men have a greater chance of developing  HBP than women until age 55.
                                      However at age 75 and over women are more likey to develop HBP than men.
Salt sensitivity
Obesity and overweight
Heavy alcohol consumption
Sedentary lifestyle
Diabetes or individuals with gout or kidney disease
Age                                     the older people get, the more prone to HBP
Some medications        increase blood pressure others may interfere with the effectiveness of
                                     antihypertensive drugs.

   

 

CORN AND SESAME LOAF - GLUTEN AND DAIRY FREE

CORN AND SESAME SEED LOAF

GLUTEN AND DAIRY FREE

Ingredients

2 cups corn flour (mealie meal)                                               1/2 cup oil
2 large potatoes                                                                        1 tablespoon molasses
1 tablespoon baking powder                                                    3 eggs
2 level teaspoons salt                                                               tin of butter beans
1 tablespoon Ina Paarmans potato spice
1/2 cup sesame seed 
 
baking / roasting pan approx 330mm by 220mm

Method

Grate potatoes with skin.

Preheat oven to 200C

Mix all the dry ingredients very well.

Add the   grated potato   and the   water from the beans   plus   100 grams beans   to the dry ingredients and mix thoroughly. Initially the potato will not want to mix with the dry ingredients. Set the remainder of the tinned beans aside.

Mix all the wet ingredients, beat well with a fork until aerated.
Add to the other ingredients.

Grease roasting pan

Pour mixture into pan bake for 30 mins

HOW TO COOK BASMATI RICE WITHOUT THE PALAVER

THE EASY WAY TO COOK BASMATI RICE

Rinse off the rice thoroughly in cold water.  If rice is not rinsed off properly it tends to become mushy when cooked.

The ratio of rice to water is 1 to 2.  Salt is one LEVEL teaspoon per cup of rice.

So here goes

Preheat stove to HIGH
Rinse of one cup of basmati rice
Place in ALUMINIUM pot.
Add two cups of HOT water
One teaspoon of salt and turmeric. If you want yellow rice.
Let it boil for 10 minutes. Taste to see if soft.  If not check in two minutes. If it requires more than 15 minutes to cook the rice is old.
If the water has cooked away add more HOT water, not more than 1/2 a cup.

When the rice is soft drain off any excess water. Fluff up rice with fork.  Place clean cloth over pot opening, for a few minutes, to let it soak up any rising moisture for a few minutes.

Serve


 

WHAT TO KNOW ABOUT RICE

WHAT TO KNOW ABOUT RICE ?

Rice is an  Excellent source of Fuel for our bodies.

It is Easily digested so that the energy it supplies becomes quickly available to the working muscles, brain and the heart and liver.

The fuel that rice provides is used for physical activity, brain performance, bodily functions as well as everyday growth and repair

80 grams of cooked white rice provides about 5% of the daily energy needs for an adult and about 6% if brown cooked rice.

Rice fits in well with the dietary recommendations for a balanced diet.  The energy (kilojoules /  calories)  is accompanied by nutrients such as protein, vitamins, minerals and dietary fibre.

Nutrition experts recomment at least half the kilojoules / calories in a healthy diet should come from the carbohydrates which are provided by such foods as RICE.

RICE IS NOT ALL CARBS

Rice protein is considered one of the highest quality proteins.
It has 8 of the essential amino acids which are building blocks for making strong muscles.
Both white and brown rice contain essential vitamins and minerals such as iron, thiamin, niacin, zinc and phosphorous.
Brown rice also provides vitamin e,  magnesium, potassium and manganese.

160 grams of brown cooked rice contains about 2.4g of dietary fibre which equates to 8% of the average man's daily needs and 9.6% for the average woman's needs.
 

WHAT DOES RICE NOT HAVE

RICE         is low in fat,
                  is cholesterol free,
                 gluten free, the most non-allergenic of all grains,
                 preservative, additive and colourant free
                 very low in harmful saturated fats and trans fatty acids.