How to Tackle Common Skin Problems

Many of us are pressed for time in the mornings but starting your day with a healthy breakfast may not be as hard as you think. Here are 30 recipes that you can easily make the night before. This way you can start your day the best way possible. Enjoy!

1. RAW BANANA CINNAMON CHIA PUDDING

Chia seed puddings are a great way to start your day and are so easy to make. Chia seeds give you a huge amount of nutrients, are loaded with antioxidants and are high in quality protein which should keep you feeling fuller for longer. These can be made in mason jars and stored in the fridge for a few days.

2.  APPLE-QUINOA BREAKFAST MUFFINS

Quinoa is high in protein and is a complex carbohydrate with a low glycemic index which is said to be good for weight management. These tasty muffins can be made ahead of time and you could also make up a big batch and store some in the freezer.

3. SPRING VEGGIE AND POTATO FRITTATA

Check this article out to see just how good eggs are for breakfast. Frittatas are an easy way to add eggs to your diet. This recipe includes asparagus and potato but you could also include things like spinach leaves, mushrooms, zucchini, sweet potato, feta - whatever you fancy.

4.  BLUEBERRY, BUCKWHEAT + CHIA SEED MUFFINS {GLUTEN-FREE; NATURALLY-SWEETENED}

The amazing creator of this delicious breakfast muffins said “I made it my business to come up with the healthiest version of a muffin that I could: nutrient-dense, full of healthy fats, protein, and antioxidants.” Sounds perfect to me!

5. GREEN SMOOTHIES

“The most powerful way to up our mineral consumption is to consume a plant-based drink every day, by either blending or juicing vegetables and fruit together,” says Kimberly Snyder, nutritionist and detox specialist. This is why green smoothies are the perfect way to start your day. They are so easy to make the night before. Just chuck all of your ingredients in the blender and store it in a mason jar in the fridge. Perfect for breakfast or a snack on the go.

6. OVERNIGHT OATS

Overnight oats are extremely versatile. You can top them with nuts and seeds, berries, fruit, natural yoghurt, honey, grated coconut, the options are endless. Oats have many beneficial nutrients including protein and fibre. They keep you feeling full and may help to reduce cholesterol.

7. YOGHURT AND MUESLI PARFAITS

Yoghurt is a source of protein and has several other nutrients including calcium, Vitamin B2 & B12, potassium and magnesium. Make sure you are consuming a natural yoghurt as many of the flavoured yoghurts contain large amounts of sugar. Match your natural yoghurt with some fruit and muesli and you have a delicious, healthy breakfast.

8.  BAKED EGG BREAKFAST CASSEROLE WITH MUSHROOMS, SPINACH & SALSA RECIPE 

This one will take about 35 minutes of your time the night before and is a perfect way to include more greens in your diet. Spinach and other leafy greens are important for skin, hair and bone health, and provide protein, iron, vitamins and minerals.

9. BACON AND EGG CUPCAKES

I absolutely love this one. These are so easy to make and are perfect for a quick breakfast or snack. Just line a muffin tray with bacon, crack in an egg, sprinkle some herbs and bake.

10. SWEET POTATO, KALE + FETA MUFFINS

This ‘meal-in-a-muffin’ is full of protein and vegetables. A perfect healthy breakfast or snack when you are on the run.

11. RASPBERRY, WALNUT + BUCKWHEAT BREAKFAST PUDDING

Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure and this recipe is a perfect way for you to incorporate it. Put it in some jars with rice/almond milk, walnuts and raspberries and you have a nutritious way to start your day.

12. MIXED BERRY PROTEIN SMOOTHIE

Here is another amazing recipe from Sarah Wilson. All you do is chuck your favourite ingredients in the blender, blend and go.

13. BANANA OAT SMOOTHIE

Another simple smoothie recipe but this time you are including Banana and oats. This article from Foodmatters.tv explains just how powerful Bananas can be if we include them in our diet for example they “aid digestion and gently chelate toxins and heavy metals from the body.”

14. PALEO BREAD

Many of us like a quick piece of toast in the morning, but why settle for white refined bread with very little nutritional value when you can eat this paleo bread packed full of fruit, seeds and nuts.

15. BLUEBERRY CHIA AND SEED BOWL

This one is so simple and so nutritious. Just put your seeds, nuts, dates and yoghurt into a blender and blitz until combined. Then top with other ingredients of your choice. This one uses goji berries, blueberries, nuts and dried coconut. Make it into a mason jar and have it for breakfast.  Yum!

16. BLUEBERRY AND BANANA BREAD

This one will take you about 1 hour and 35 mins the night before. You can whip it up while you are cooking dinner and leave it in the oven to cook while you finish your meal. I promise you the delicious results are worth it! Just try not to eat it all that night.

17. MINI MAKE-HEAD & FREEZE FRITTATAS

This is another great recipe that sees you utilising your muffin trays!  Just mix up your ingredients, pour them into the tray and bake.  So easy and simple! If you want you can make two trays worth and store them in the freezer.

18.  ORANGE MAPLE POLENTA 

Polenta is a low carbohydrate food rich in vitamin A and C making it a good source of the caroteinoids, lutein and zeaxanthin. This dish can be served hot or cold, which means it is a perfect option for you to make the night before.

19. CHOCOLATE PEANUT BUTTER BREAKFAST BARS

Chocolate and peanut butter for breakfast? Yes please! This wonderful recipe from Vegan Heartland is packed with nuts and seeds and are rich in protein, fibre, antioxidants and omega-3 and omega-6 fatty acids.

20. FRUIT SALAD

What a better way to start your day then with a refreshing salad bowl. Cut up your favourite fruit the night before and store it in a container. In the morning, just add yoghurt and muesli and you can be on your way.

21. AVOCADO TOAST WITH EGG

This one is very simple. You can boil your eggs the night before or even in the morning. Then just toast your bread, scoop on your avocado and slice up your egg.

22. BREAKFAST BURRITO

These are a delicious and easy snack to keep on hand. Cook your ingredients the night before and wrap them in a small whole-wheat tortilla. You can make a few of them and then keep them in the freezer.

23. BRUNCH EGG & CHEESE CUPS

I can’t help but include more egg cup recipes in this list. I think it’s because they are so tasty, easy and nutritious. This one uses onion, cherry tomatoes and thyme.

24. ZUCCHINI BREAD OATMEAL

I know zucchini in your oatmeal may seem a little crazy but I love this recipe from Oh She Glows. Zucchini is a good source of potassium and contains antioxidant vitamins that help boost immunity and support healthy aging. I don’t know why, but it just works in this recipe. Give it a try!

25. HARD BOILED EGGS

Hard boiled eggs are easy and affordable. Boil a few up at a time and leave them in the fridge for a couple of days. They are a great source of protein.

26. SIX-GRAIN SLOW COOKER PORRIDGE

I love using my slow cooker as it is so quick and easy but I have never thought to use it for breakfast!  Put some grains, oats, seeds, fruit and milk in the night before and wake up to some delicious slow cooked porridge.

27. CROCKPOT COBBLER

This easy and delicious recipe will take a few minutes to prepare and tastes like apple crumble. It looks naughty but is actually a great healthy alternative. Why not cook it the night before and take some for breakfast in the morning. Top it off with some yoghurt and berries.

28. BANANA SPLIT WITH YOGURT AND JAM

This healthy twist on a banana split is a great healthy breakfast. Top your banana off with some natural yoghurt, coconut, granola, honey or a little bit of jam.

29. AVOCADO BREAKFAST PUDDING

Avocados are full of healthy fats and are an excellent source of potassium. They are rich in vitamin K, B, C and E. Research suggests that there may be a number of other benefits including: lowering cholesterol levels, reducing the risk of diabetes, promoting lower body weight, and preventing cancer.

30. BERRY BREAKFAST QUINOA

Berries and quinoa are a perfect breakfast combination. This is a great recipe but I would use natural/full fat yoghurt. In my opinion, full fat is always a better option and you can read why here.

How to Tackle Common Skin Problems

Skin, the largest organ in human body, should be taken care of inside out. Skincare not jonly ensures a good complexion but also keeps microbes that may cause illnesses away.

Despite a good skincare routine, there can be skin problems such as sun damage, acne, blackheads, stretch marks and more. Here’s how you should take care of your skin, combat skin problems and keep them from being a source of embarrassment.

Acne Breakouts

Acne breakouts are common skin condition that causes pimples on the skin. Dealing with acne breakouts isn’t easy as it isn’t about what lotions you put on your skin. Acne improves if you make changes to your daily routine, clarify your skin and use good car of skin. When having breakouts, use a good scrub, such as those containing jojoba beads to remove dead skin cells without damaging pores. During summers, a coat of talcum powder can help to absorb excess perspiration.

Skin Dryness

Moisturising your skin is important, especially for those with dry skin. Choose an oil-based moisturiser that contains ingredients that help keep your skin hydrated. Apply moisturiser at least twice a day. Petroleum jelly and baby oil can also be used to mositurise skin.

Eczema

Eczema is characterised by itchy, red, dry and cracked skin. It often occurs in the folds of skin, inside region of elbow, between toes or behind the knees. To deal with eczema, you need to up the intake of ‘good’ fats (nuts, seeds and oily fish). These foods are involved in the production of compounds which reduce inflammation.

Sun Damage

Wear a good sunscreen with SPF 15 or higher and limit your exposure to the sun. This will prevent sunburns, dryness, peeling of skin and premature ageing. Try to avoid stepping out in the sun during afternoon hours. And if you must go out, don’t forget to apply a moisturizing sunscreen, wearing sunglasses and a broad brim hat.

Spider veins

Spider veins are small wiggly purple lines that run close to the surface of the skin. They are mostly found on the face or legs. To cope with spider veins, you need to stay well-hydrated as fluid retention is one of the main reasons for spider veins to develop. Eating plenty of fruit and vegetables provide a wide variety of plant compounds and antioxidants that prevent damage to blood vessels and support collagen production.

If you find that treatments are not working, consult a dermatologist. A dermatologist can advise you on the best way to care and treat skin problems you are dealing with.

9 Foods That May Help Save Your Memory

Healthy food and memory

Healthy eating lowers your risk of diabetes, hypertension, and heart disease, but it's not yet clear if that's true for Alzheimer’s disease as well. 

“I can’t write a prescription for broccoli and say this will help—yet,” says Sam Gandy MD, PhD, the associate director of the Mount Sinai Medical Center Alzheimer’s Disease Research Center, in New York City. 

(The National Institutes of Health has said there is insufficient evidence that food, diet, or lifestyle will prevent Alzheimer’s disease.)

It’s not a lost cause though. Here are 9 foods that researchers think will keep your whole body—including your brain—healthy.

Oil-based salad dressings

“The data support eating foods that are high in vitamin E and this includes healthy vegetable oil-based salad dressings, seeds and nuts, peanut butter, and whole grains,” says Martha Clare Morris, ScD, director of the section on nutrition and nutritional epidemiology in the Department of Internal Medicine at Rush University, in Chicago. 

The benefit has been seen with vitamin-E rich foods, but not supplements, she says.

A potent antioxidant, vitamin E may help protect neurons or nerve cells. In Alzheimer’s disease, neurons in certain parts of the brain start to die, which jump-starts the cascade of events leading to cognitive deterioration.

Fish

Salmon, mackerel, tuna, and other fish are rich in heart-healthy omega-3 fatty acids, including docosahexaenoic acid (DHA). 

“In the brain, DHA seems to be very important for the normal functioning of neurons,” Morris says. 

Another plus: Eating more fish often means eating less red meat and other forms of protein that are high in artery-clogging saturated fats.

Dark green leafy vegetables

Kale, collard greens, spinach, and broccoli are good sources of vitamin E and folate, Morris says.

For example, one cup of raw spinach has 15% of your daily intake of vitamin E, and 1/2 a cup of cooked spinach has 25% of your daily intake.

Exactly how folate may protect the brain is unclear, but it may be by lowering levels of an amino acid known as homocysteine in the blood. High levels of homocysteine may trigger the death of nerve cells in the brain, but folic acid helps break down homocysteine levels. 

High homocysteine levels have also been linked to an increased risk for heart disease.

Avocado

This creamy treat is also a rich source of the antioxidant vitamin E.

Research by Morris and her colleague suggests that foods rich in vitamin E—including avocado, which is also high in the antioxidant powerhouse vitamin C—are associated with a lower risk of developing Alzheimer’s.

Sunflower seeds

Seeds, including sunflower seeds, are also good sources of vitamin E.

One ounce of dry-roasted sunflower seeds contains 30% of your recommended daily intake. Sprinkle them on top of your salad to give your brain a boost.

Peanuts and peanut butter

Although both are high in fat, peanuts and peanut butter tend to be a source of healthy fats. And they are also packed with vitamin E. 

Both foods may help keep the heart and brain healthy and functioning properly. Other good choices are almonds and hazelnuts.

“There has been some very good research that diets that are high in healthy fats, low in saturated fat and trans fats, and rich in whole grains, green leafy vegetables, and nuts are good for the brain and the heart,” says Maria C. Carrillo, PhD, senior director of medical and scientific relations at the Chicago-based Alzheimer’s Association.

Red wine

Studies have shown that people who consume moderate amounts of red wine and other types of alcohol may be at reduced risk for Alzheimer’s disease, but it may be that there is something else that tipplers do or don’t do that affects their risk of developing Alzheimer’s, Carrillo says. 

“People who drink alcohol or eat healthy may be healthier in other aspects of their life, so it is difficult to disentangle whether it’s the healthy diet that protects them versus other healthy behaviors.”

Berries

The latest research presented at the National Meeting of the American Chemical Society in Boston found that blueberries, strawberries, and acai berries may help put the brakes on age-related cognitive decline by preserving the brain’s natural “housekeeper” mechanism, which wanes with age.

This mechanism helps get rid of toxic proteins associated with age-related memory loss.

Whole grains

Fiber-rich whole grains are an integral part of the Mediterranean diet, which is also loaded with fruits, vegetables, nuts and seeds, olive oil, and wine.

Research out of Columbia University Medical Center in New York City shows that this diet may be linked to lower risk of the mild cognitive impairment that can progress to Alzheimer’s disease. 

“We don’t eat foods or nutrients in isolation, we eat in combination with other foods so there is value in dietary patterns,” says Nikolaos Scarmeas, MD, an associate professor of neurology at Columbia University, who conducted the studies.

This type of diet may reduce inflammation, oxidative stress, and other vascular risk factors such as high blood pressure—all of which may have a role in increasing risk for brain and heart diseases.

Exercise

Okay you can’t eat it, but research suggests that regular exercise is as important, if not more so, as what you eat when it comes to memory-saving lifestyle changes.

Experts all stress that getting regular exercise is also an important part of the equation when it comes to staving off many diseases, including Alzheimer’s.

The bottom line?

“We can‘t go out and say, ‘Eat these things and you are protected from Alzheimer’s,' but there is almost no downside to increasing your physical activity and consuming a diet rich in whole grains, vegetables, fish, healthy oils, nuts, and seeds,” Morris says

Several Tips for Healthy Star Fruit

Movement self-vitamin can be started by the community by planting fruit trees or vegetables in yard. If every household has a fruit tree, it will not be visible fruit stalls filled with a variety of imported fruit. Star fruit is known to the public, a refreshing fruit flavor and elegant forms of plants flowered at the same time can be an ornamental plant. These plants are not familiar fruiting season, although the prolonged rainy season in Central Kalimantan in 2010, starfruit remain diligent to fruition.

Starfruit plant is quite easy, capital of manure only two zak cement, Urea, SP-36 and KCl each 1 kg given once every 2 months gradually during the half year. Easy enough doses of fertilizers mixed with mineral glass or simply by 2-3 hand and repeated again after the visible response of the indicated plants. The greater the dose of plant fertilizer increased. The schedule is flexible enough to cultivate, if seen the performance of plants began yellowing leaves and shoots growing point began to seem less fresh it has come time to fertilize again. If low doses the effect remanuring brief and more frequent

In order to establish a healthy star fruit is a simple tips for the wrapping of star fruit can be harvested with good quality and free of caterpillars. The photos here are cheap tips to form a healthy and quality star fruit.

Prepare packing materials are easily available starfruit, ie newsprint, dried banana leaves, cellophane tape, the former beverage bottles, rope, and scissors. Place the dried banana leaves on newsprint. The function of dried banana leaves as a template so that when rolled up in newspaper, then rolls it to form a tube, but if no banana leaves then roll of newsprint will be dented. Bottle serves as forming a tubular wrapper. Generally starfruit goddess has a diameter of more than 6 cm, so if you use a medium-size bottle then push the wrap will rip the fruit when the fruit aged 2 - 2.5 months after wrapped. It is actually quite bermanfat, because we can see that the fruit has begun to mature, and replaced again with a pack of large-sized bottles. After 2 weeks on the wrapper of the fruit ready for harvest. If the plant quite a lot and do not want to be bothered, it can be used directly wrapping large bottle sizes, but be careful of fruit that will be covered should be large enough or at least has a length of 8-10 cm, because if too small yet powerful fruit stalks bear the burden of packing size large relatively large. And to determine whether the fruit is ripe, should be felt by pressing pebungkus, if the fruit was large enough and dense it is necessary to be seen again whether the color also has reddish yellow.

After the sheet of newsprint and dried leaves neatly arranged, then put the bottle beside the paper rolled up newspaper and runs out, the paper taped to form a coil. Then the tip of newspaper tied with raffia. Paper which wrapped the bottle slowly withdrawn, then it is ready to wrap the star fruit.

Pick young star fruit with a size of about 8 cm long, straight shape not bent, perfect appearance and leaving just one fruit in a single clump of young fruit. Enter the wrappers and tie the ends tightly wrapping rather ketangkai fruit with raffia rope. The fruit has been safe in the wrapper until cooked.

Star fruit appearance after the age of 2.5 months showed good quality wrapped. Weight of fruit per item between 3 - 3.5 ounces, the length between 15-20 cm, diameter about 10 cm. Goddess starfruit plants grown on sandy soil in Palangkaraya Uruk to the age of 1.5 years after planting crops capable of up to 3 times per year, with a total of about 20 fruit once harvested.

Star fruit has been diligent fruitful though still-altitude 2 m, with stem diameter 6 cm. Appearances goddess starfruit tree in the yard, a double function as a source of vitamins and a beautiful ornamental plant

10 Simple Ways to Live a Less Stressful Life

Stress is a major problem for many people — a hectic, stressful job, a chaotic home life, bills to worry about, and bad habits such as unhealthy eating, drinking and smoking can lead to a mountain of stress.

If your life is full of stress, like mine once was, there are some simle things you can do to get your life to a more manageable level.

Now, your life will probably never be stress-free — I don’t think that’s even desirable, even if it is possible, because stress is something that challenges us and helps us grow. At a reasonable level. But when stress gets too high, it causes us to be unhappy and unhealthy.

It wasn’t that long ago when I was working long hours in a very stressful job, with little time for my family, smoking and eating fatty foods and not exercising. I had a lot of debt and too many bills. I was unhappy and stressed out all the time. I was losing hair … OK, actually that was because of genetics, but still. I was pretty stressed.

So I made some drastic changes. I quit my job. I simplified my life. I quit smoking and started exercising and eating healthier. I began to eliminate my debt. And I learned some habits that, when applied on a daily basis, can really transform the way you live, in a positive way.

How did I do all of this? One thing at a time. I didn’t do a major rehaul of my life. I changed one habit a month, and gradually over the course of a year or two changed a lot of things in my life.

I won’t guarantee that all of these will work for you. They worked for me, but each person is different. Pick and choose the ones that will work best for you, and give them a try. One at a time.

1. One thing at a time. This is the simplest and best way to start reducing your stress, and you can start today. Right now. Focus as much as possible on doing one thing at a time. Clear your desk of distractions. Pick something to work on. Need to write a report? Do only that. Remove distractions such as phones and email notifications while you’re working on that report. If you’re going to do email, do only that. This takes practice, and you’ll get urges to do other things. Just keep practicing and you’ll get better at it.

2. Simplify your schedule. A hectic schedule is a major cause of high stress. Simplify by reducing the number of commitments in your life to just the essential ones. Learn to say no to the rest — and slowly get out of commitments that aren’t beneficial to you. Schedule only a few important things each day, and put space between them. Get out of meetings when they aren’t absolutely essential. Leave room for down time and fun.

3. Get moving. Do something each day to be active — walk, hike, play a sport, go for a run, do yoga. It doesn’t have to be grueling to reduce stress. Just move. Have fun doing it.

4. Develop one healthy habit this month. Other than getting active, improving your health overall will help with the stress. But do it one habit at a time. Eat fruits and veggies for snacks. Floss every day. Quit smoking. Cook something healthy for dinner. Drink water instead of soda. One habit at a time.

5. Do something calming. What do you enjoy that calms you down? For many people, it can be the “get moving” activity discussed above. But it could also be taking a nap, or a bath, or reading, or having sex (which can also be considered a “get moving” activity if you do it for longer than 5 minutes). Other people are calmed by housework or yardwork. Some people like to meditate, or take a nature walk. Find your calming activity and try to do it each day.

6. Simplify your finances. Finances can be a drain on your energy and a major stressor. If that’s true with you, figure out ways to simplify things. Automate savings and bill payments and debt payments. Spend less by going shopping (at malls or online) much less. Find ways to have fun that don’t involve spending money.

7. Have a blast! Have fun each day, even if it’s just for a few minutes. I like to play with my kids — they take my mind off everything and are really hilarious. I also like to play sports (again, often with my kids). Board games are fun. Sex, again, can be a fun activity. Whatever you choose, be sure to laugh.

8. Get creative. Throwing yourself into a creative activity is another great way to de-stress and to prevent stress. I like writing, but others like to paint or play music or sketch or make pottery or do interior design or build things.

9. Declutter. This is a favorite of mine. I like to take 20-30 minutes and just go through a room, getting rid of stuff we don’t use or need anymore. I look around at anything that’s cluttering up a room, and get rid of it or find a better place for it. When I’m done, I have a nice, peaceful enviornment for work, play, and living. Do this a little at a time — it can be one of your “fun activities”.

10. Be early. I will admit that it’s hard to be early when you have to get 6 kids ready (seriously — try it!). But being late can be very stressful. Try to leave earlier by getting ready earlier, or by scheduling more space between events. Things always take longer than normal, so schedule some buffer time: extra time to get ready, to commute, to do errands before you need to be somewhere, to attend a meeting before another scheduled appointment. If you get somewhere early, it’s good to have some reading material.