Refreshing Avocado Smoothie

 

Citrus Cucumber Water Fat Flush

Citrus Cucumber Water Fat Flush

(Always use organic ingredients when available.)

Ingredients

1 grapefruit sliced

3 tangerines sectioned

1 cucumber sliced

1 small bunch ( a few sprigs ) of mint leaves

1 tray of ice ( or a quarter of a bag)

1/2 gal - 1 gal purified water (depending on the size of your pitcher)

 

1 Wash grapefruit, tangerine cucumber and peppermint leaves. Slice cucumber, grapefruit and peel tangerine. Combine all ingredients fruits, vegetables, purified water, and ice into a large pitcher.

2 Refrigerate for about 15 minutes

Stir & Enjoy!

Home Made Vitamin Water

Health Benefits of Ginger Tea

Cucumber Smoothie

Cucumber Smoothie
 

 

Ingredients

60g plain Greek yogurt
2 tsp plain yogurt  2 small Persian cucumbers or 1/2 of a large English (seedless) cucumber, roughly chopped
2 tsp agave nectar or honey
Juice of 1/2 lime
3 mint leaves
Pinch of black pepper
2-3 ice cubes


Directions

 Combine everything in a blender, and process until smooth. Voila, done, finished.

Gilly's Spiced Tea

Health Benefits of Strawberries

30 Days of Juicing

Fresh fruits and vegetables hold amazing power to boost our health and vitality. Discover the power of juicing and make it a part of your daily lives.

The 30-day program below gradually incorporates high-nutrient ingredients into delicious juices. Start with sweet and refreshing ingredients such as berries and carrots, then slowly add nutritious leafy gr...eens and earthy vegetables to gain the maximum health benefits. By day 30, you’ll be craving the “mean greens.”
 
Drinking fresh fruit and vegetable juices regularly helps with weight maintenance and improves overall nutrition. We’ve mapped out the 30-day program below to show how you can get the most out of these natural juices while using a variety of flavorful ingredients.

Starter juices showcase fresh berries and other sweet fruits, such as citrus and melon. As the plan progresses, we show how you can slip earthier, nutrient dense vegetables like leafy greens, celery and cucumber into healthful, palate-pleasing combinations.

Day 1: 2 pints blueberries 2 pints blackberries Seeds of 3 pomegranates

Day 2: 1/4 pineapple, peeled, cored and cut into pieces 1 cup blackberries 1 kiwifruit, peeled 1 pear 30 fresh mint leaves 2 cups blueberries

Day 3: 2 cups blueberries 2 kiwifruit, peeled 16 strawberries 2 cups mint leaves

Day 4: 1 apple 3 beets 3 large carrots 1-inch piece ginger Handful of spinach or kale leaves, stemmed (optional)

Day 5: 4 cups cherries 2 cups raspberries 2 cups strawberries 2 green apples

Day 6: 2 cups strawberries 1 1/2 beets 2 oranges, peeled

Day 7: 1 cup pomegranate seeds 2 cups blueberries Sugar, to taste (optional) Sparkling water and ice cubes as needed

Day 8: 4 oranges, peeled 3 red beets Ice cubes as needed

Day 9: 8 oz. strawberries 1 banana, peeled 1/2 pineapple, peeled, cored and cut into pieces

Day 10: 1 1/2 lb. red grapes 2 cups strawberries Juice of 1/2 lime

Day 11: 1 pink grapefruit, peeled 2 cups strawberries 1/4 cantaloupe, peeled and seeded 1 cup grapes

Day 12: 1/2 cantaloupe, peeled and seeded 1 pink grapefruit, peeled 2 cups raspberries 1 yellow beet 1/2-inch piece ginger

Day 13: 1 orange, peeled 1/8 pineapple, peeled, cored and cut into pieces 2 carrots Juice of 1/4 lemon

Day 14: 5 carrots 2 yellow beets Juice of 1 lemon

Day 15: 5 carrots 2 1/2 green apples 1/2-inch piece ginger Juice of 1/2 lemon

Day 16: 3 papaya, peeled and seeded 1 mango, peeled and pitted Juice of 1 lime

Day 17: 1 large pineapple, peeled, cored and cut into pieces 1 cup strawberries 1 pear 30 fresh mint leaves

Day 18: 2 mangoes, peeled and pitted 1 pineapple, peeled, cored and cut into pieces Juice of 2 limes 1 orange, peeled 20 mint leaves

Day 19: 3 mangoes, peeled and pitted Juice of 1 lime 1/2 cup water Crushed ice as needed

Day 20: 3 yellow beets 1 green apple 1-inch piece ginger

Day 21: 1 pineapple, peeled, cored and cut into pieces 1 Tbs. fresh lavender blossoms Crushed ice as needed Lavender sprigs for garnish

Day 22: 4 Asian pears Juice of 1 1/2 Meyer lemons 1/2-inch piece of ginger

Day 23: 3 mangoes, peeled and pitted 1 green apple

Day 24: 1/4 cantaloupe, peeled and seeded 2 green apples 3 oranges, peeled Handful mint leaves

Day 25: 1/2 pineapple, peeled, cored and cut into pieces 1 bunch mint leaves 1/2 cucumber 1 stalk celery Juice of 1/2 lime

Day 26: 1 green apple 3 handfuls spinach leaves 6 to 8 kale leaves, stemmed 4 large carrots 1-inch piece ginger

Day 27: 6 kale leaves, stemmed 2 cups spinach leaves 1/2 cucumber 4 celery stalks 2 apples 1-inch piece ginger Juice of 1/2 lemon

Day 28: 1 1/2 oz. spinach leaves 2 1/2 green apples 1 celery stalk 1 pear Juice of 1 lemon

Day 29: 1 1/2 green apples 1 1/2 kiwifruit, peeled 1/2 bunch kale 1/2 head hearts of romaine 1/2 cucumber Juice of 1 lemon

Day 30: Handful of romaine hearts Handful of kale or collard leaves, stemmed Handful of spinach leaves 2 handfuls fresh flat-leaf parsley leaves 2 or 3 celery stalks

Carrots and Orange Smoothie

Carrots are the perfect blend of nutrition and taste, and filled with Vitamin A. Doctors often recommend it to people who are suffering from night blindness, skin problems and also to those who want to lose weight.

Oranges are filled with vitamin C and it is imperative to have them as fresh as possible, as Vitamin C evaporates into the air if cooked for more than a few... minutes, or kept outside for long duration.

Ingredients:

1 carrot, chopped into large pieces
1 orange, juiced
1 teaspoon chia seeds
½ cup ice
1/3rd cup fat-free yoghurt

Procedure:

In a food processor or blender, put the carrot, chia seeds and yoghurt in with the ice, and blend for 1-2 minutes, or until they are thoroughly blended together. Add the orange juice, blend for 15 seconds more, and then pour the smoothie into a tall glass. Drink up immediately.

Exercise nutrition the easy way

 

Nutrition is an important part of any exercise routine, and shakes are a great way of delivering the nutrients you need in a quick, easy, and digestible form. The type and amount of food you eat before and after exercise depends on the intensity, type, frequency, and duration of exercise.

 

 

Here are some ingredients to consider for your shakes:

Liquids

Cherry juice is an anti-inflammatory and can prevent cancer as well as helping to reduce the occurrence of muscle aches and pains. Tea naturally contains antioxidants, phytochemicals, and flavonoids, which reduce that risk of cancer and heart disease.

Fibre

Oats contains a great deal of fibre, which helps to lower LDL (bad) cholesterol and reduces the risk of heart disease. You can add cooked or raw oats, or oat bran. Nuts contain unsaturated fat, which helps to lower LDL cholesterol levels. Omega-3 is also present in nuts and is good for heart health.

Fruits

Apricots contain a great deal of potassium which is a vital electrolyte. Blueberries contain vitamins, minerals and fibre and contain an anti-inflammatory nutrient. Citrus contains high doses of vitamin C, which is essential in muscle and collagen repair, to help the body to recover from exercise. Grapes contain an anti-inflammatory property which helps to reduce blood pressure, and lowers LDL levels. Strawberries will not only make your shake taste delicious, but they also contain antioxidants like vitamin C, and help to boost your immune system. Mango also sweetens your shake, and contains high amounts of dietary fibre as well as antioxidants and potassium.

Vegetables

Cruciferous vegetables, like cabbage, might not sound like a very appetising thing to add to shakes, but they contain disease-fighting and immune-boosting nutrients, as well as vitamin A, C and folic acid. Raw kale contains potassium, vitamins A, C and K and has very few calories. It also has antioxidant properties. Spinach contains zinc and iron, folate and vitamin B.

Proteins

Endurance athletes need less protein in their diets than strength or power athletes. Natural yoghurt boosts immune health because it contains probiotics, as well as protein. Protein powders can supply a sustained amount of protein for muscle rebuilding and recovery. Whey protein is found in milk, is fast-absorbing, and is good for intense workouts. Casein is the main protein in milk, it absorbs more slowly, and stays in the body for a while, so is good for meal replacements or to take before bed. Soy is also a source of protein. Combined with sago, a starchy carbohydrate, it can delay fatigue and improve endurance. Soy is a plant-based protein, an antioxidant, and a good meal replacement.

Your pre-exercise shake should give you energy to sustain you through your exercise routine. Your post-exercise shake should provide you with protein to help your body repair and recover from exercise. It should also restore antioxidants, vitamins and minerals that were lost during your workout.

 

How the GGS is Superior to Juice

 

 

Kimberly Snyder’s Glowing Green Smoothie



Ingredients

• 12-16 oz Filtered Water
• 1 head Romaine Lettuce
• 1 cup Spinach
• 3 Celery Stalks
• 1 Apple (cored)
• 1 Pear
• 1 Banana
• Juice ½ Lemon
• 1 cup Ice

 

Instructions

1. Place all ingredients in the jar in order listed
2. For Blendtec: Press the Soup Button
3. For Vitamix: Select VARIABLE, speed #1. Turn on machine and quickly increase speed to #10; then to HIGH. Run for 1½ minutes or until smooth.

Notes

For Blendtec Wildside jar or Vitamix 64oz jar, otherwise halve the recipe Kimberly recommends to use ALL ORGANIC produce Optional ingredients for further cleansing/detox: ½ cup Cilantro OR ½ cup Parsley.

 

 

 

 

I’m a huge fan of the Glowing Green Smoothie (GGS). It’s my own recipe of course, but I do really love it. I drink it daily, and have all my clients drink it daily. It’s packed with so many nutrients, enzymes, and fiber. That’s why it’s the cornerstone of my Beauty Detox System, as well as my signature drink.

One question people often ask, however, is how the GGS compares to juice and juicing. After all, when you juice fresh fruits and vegetables, the nutrition and enzymes are still there. The secret to the GGS, however, and why I feel it is nutritionally superior to juice can be summed up in one word: fiber. 32 ounces of the GGS has around 12 g of fiber. That’s around the amount (or less!) that the average American gets in a whole day.

When you juice fruits or vegetables, what you are left with is NOT a whole food anymore. Nature grows fruits and veggie with its juice and fiber intact. So while fresh juices are still beneficial, it is important to note that when you consume a juice you are not eating a whole food anymore; the produce has been processed. If you only drink green juice and never the GGS, you are sorely missing out on removing the fiber, which is incredibly important. Sure you can get some fiber from other plant foods you eat later in the day, but why remove it it in the first place? I want as much as I can get! Fiber is 0 calories, and adds roughage to cleanse digestive tract and also helps you feel more full. Most all of us would benefit from increasing our fiber consumption.
Let’s look at all of the reasons fiber is so important in the diet.

Protects against Disease

Numerous studies exist showing fiber’s protective nature.
Fiber intake has been linked to protection against many diseases, including:

• Heart disease
• Type 2 diabetes
• Colon cancer
• Diverticular disease

Likewise, fiber scrubs intestines and helps promote healthy bowel movements.

Works with the Liver for Detoxification

Fiber has no calories, and it helps remove circulating fats and toxins, and escorts them out of your body. Detox is an important part of maintaining health and beauty, and fiber plays a key role in this process.

The liver is the major fat burning organ in the body and regulates fat metabolism by a complicated set of biochemical pathways. It can also pump excess fat out of the body through the bile into the small intestines. If the diet is high in fiber, this unwanted fat will be carried out of the body via the bowel actions. Thus the liver is a remarkable machine for keeping weight under control, being both a fat burning organ and a fat pumping organ.

If the diet is low in fiber, some of the fats (especially cholesterol) and toxins that have been pumped by the liver into the gut through the bile will recirculate back to the liver. This occurs via enterohepatic circulation. The term enterohepatic circulation describes the recirculation of fluids (consisting mainly of bile acids) from the gut back to the liver. The enterohepatic circulation is very large, with approximately 95% of the bile acids being reabsorbed from the last section of the small intestine (ileum), into the portal vein to be carried back to the liver. The liver re-circulates these bile acids back into the small intestines.

The entire bile pool recycles through the enterohepatic circulation six to eight times a day. If this recirculated fluid is high in fat and/or toxins, it contributes to excessive weight. A high fiber diet will reduce the recirculation of fat and toxins from the gut back to the liver. A juice has no fiber to help push the toxins and fat out of the body.

This is vitally important for those with excessive weight, toxicity problems and high cholesterol. The inclusion of plenty of whole, fibrous raw fruits and vegetables as well as ground-up raw flaxseeds, as well as chia seeds will increase both soluble and insoluble fiber in the gut, reducing recirculation of unwanted fat and toxins. Some people find that rice or wheat bran, psyllium husks, and unprocessed homemade muesli can boost fiber efficiently.

If toxins damage the liver filter, or it is clogged up (blocked) with excessive waste material, then it will be less able to remove small fat globules (chylomicrons) circulating in the bloodstream. This causes excessive fat to build up in the blood vessel walls. This fat may then gradually build up in many other parts of the body, including other organs, as well as in fatty deposits under the skin. Thus, you may develop cellulite in the buttocks, thighs, arms and abdominal wall. Not fun! If the liver is dysfunctional, it will not manufacture adequate amounts of the good cholesterol (HDL), which travels out of the liver to scavenge the unhealthy cholesterol (LDL) from the blood vessel walls.

If the liver filter is healthy, it allows dietary cholesterol to be shunted into the liver for metabolism or excretion through the bile. A healthy liver filter is essential to properly regulate blood cholesterol levels. Poor liver function may increase your chances of cardiovascular diseases such as atherosclerosis, high blood pressure, heart attacks and strokes.

Fights Fatty Liver

If the liver does not regulate fat metabolism efficiently, weight gain tends to occur around the abdominal area and a protuberant abdomen (pot belly) will develop. This is not good for the waistline! Likewise, belly fat has been linked specifically to a host of health problems including heart disease, stroke, and insulin resistance.

Another sign can be a roll of fat around the upper abdomen, which I not-so-affectionately call the “liver roll.” This is often a sign of a fatty liver. It can be almost impossible to lose this abdominal fat until the liver function is improved. Once this is done, the liver will start burning fat efficiently again and the weight comes off gradually and without too much effort from you. It is not necessary to make yourself miserable by following a low fat, low calorie diet. What is effective in the long term is to eat the correct foods and nutrients for the liver to improve its fat burning function.

Many middle-aged people with excess fat in the abdominal area have a “fatty liver.” In this condition, the liver has stopped burning fat and has turned into a fat storing organ. It becomes enlarged and swollen with greasy deposits of fatty tissue. Those with a fatty liver will not be able to lose weight unless they first improve liver function, with a liver cleansing diet and a good liver tonic.

If you have a fatty liver it is vital to be patient, as it can take between 3 and 12 months, depending upon the amount of fat deposited in the liver, to remove the excess fat from the liver. After this accumulated liver fat has been removed, weight loss will occur easily. If you have a very severe case of fatty liver it can take several years to lose all of the excessive weight. However, this is very successful in the long term and provides the best chance of restoring your figure and your health.
Fatty liver is common and doctors often tell their patients with this problem not to worry too much because it is not serious. I disagree with this, because if you have a fatty liver, your chances of high cholesterol, cardiovascular disease and type 2 diabetes are significantly higher. Unfortunately, it is not uncommon to find a fatty liver in adolescents who consume a diet high in processed foods and soda pop.

So, as you can see, while juice provides many nutrients and benefits, it lacks a very important ingredient that can make a huge difference in your overall health. By having a GGS, you’re not only getting nutrients and enzymes for good health, but you’re getting loads of fiber, which can protect you from disease, help detoxify your body, contribute to easier and sustained weight loss, and help you look and feel your best.
Don’t remove the fiber- you need it. Enjoy your GGS!

Dr. Fuhrman's nutrient-packed "Skinny Shake"

Strawberries and pomegranate help to regulate your blood sugar and fill you up without packing on the pounds. Enjoy this summer treat from Dr. Fuhrman as a shake or make popsicles by pouring it into paper cups and popping them in the freezer.

 

 

Antioxidant phytochemicals:

• Anthocyanins (the most abundant antioxidants in berries) provide antioxidant protection on their own, plus they increase the production of cells’ own antioxidant enzymes. A 1.5 cup serving of strawberries increased antioxidant capacity in the blood of human subjects, building protection against oxidative damage.
• Pomegranate contains a unique antioxidant called punicalagin; it is the most abundant antioxidant in pomegranate, responsible for more than half of the antioxidant activity of pomegranate juice. Pomegranate juice has been found to reduce oxidative stress markers in healthy humans.

Detoxification:

• Ellagic acid, an antioxidant derived from berries and pomegranate interacts with a protein called Nrf-2 to increase expression of the body’s natural detoxification enzymes.

Anti-cancer effects:

• Strawberry and pomegranate extracts slowed cell growth and induced cell death in human cancer cells from several cancer types.
• Pomegranate and strawberries are both anti-angiogenic – strawberry extracts help to prevent growing tumors from acquiring a blood supply – preventing those tumors from receiving the nutrients that would allow them to grow larger.
• Pomegranate is one of the few foods (mushrooms are another) that contain natural aromatase inhibitors – this means that they inhibit the production of estrogen, which can reduce breast cancer risk.
• Strawberries and pomegranate have anti-inflammatory effects that may protect against cancer and other chronic diseases.
• Patients with precancerous esophageal lesions ate strawberries each day for six months. The results were amazing – 29 out of the 36 patients in the study experienced a decrease in the histological grade of their lesion – this means that the progression toward cancer began to reverse, and the risk of the lesions becoming cancerous had decreased.

Cardioprotective effects:

• Higher strawberry intake is associated with reduced risk of death from cardiovascular disease.
• Human trials have found that daily consumption of strawberries decreases total and LDL cholesterol, and pomegranate phytochemicals reduce LDL oxidation (a contributor to atherosclerotic plaque development).
• Strawberry and pomegranate phytochemicals have blood pressure-reducing properties.
• In a study of patients with severe carotid artery blockages, after one ounce of pomegranate juice daily for one year, there was a 30 percent reduction in atherosclerotic plaque. In striking contrast, in the participants who did not take the pomegranate juice atherosclerotic plaque increased by 9 percent.

Anti-diabetes effects:

• Strawberry and pomegranate phytochemicals have actions on certain digestive enzymes that can result in reduced glucose levels following a meal.
• Ellagic acid, which can be derived from berries or pomegranate, reduced secretion by fat cells of an inflammatory molecule that is thought to contribute to insulin resistance.
• Adding strawberries to a meal was shown to reduce the insulin response in overweight adults.

9 Home remedies that works

Nausea

Ginger is all you need to treat an upset stomach.

Remedy: Ginger is highly effective for all types of stomach upsets – from motion sickness to morning sickness (safe for pregnant women) – and can be used in a variety of ways. If you’re feeling ill, you can take several capsules of powdered ginger at a time (up to 25 capsules a day) with a little warm water. Sucking on a small piece of ginger during the day is another way to get your dosage. Or you can drink ginger tea.

To make ginger tea:
1. Simmer 1 to 2 t chopped fresh ginger in 1 cup water, in a covered pot for 10 minutes.
2. Strain and sweeten.
3. Drink small amounts throughout the day.

The proof: A controlled study in Germany found that ginger is more effective at relieving motion sickness than a prescription drug commonly prescribed for that malady.

Gum disease

If your gums bleed when you brush or floss or if they’re red and inflamed, you may have gum disease. Gums will become irritated and swollen due to a plaque or calculus (tartar) build-up. Here’s a simple remedy to wipe out gingivitis-causing bacteria.

Remedy: Making your own antimicrobial mouth rinse is simple. Make a strong tea by pouring two cups boiling water over two tablespoons of dried peppermint, spearmint, or rosemary, or a combination of the three herbs. Cover, and steep overnight. Strain, and add one teaspoon myrrh tincture, a natural preservative. Store in a glass bottle and shake well before gargling. If you use about two tablespoons twice a day, this will last about a week.

The proof A study at New York University College of Dentistry found that herbal mouthwashes and toothpastes kill more germs than conventional brands, and in some instances are as effective as prescription oral hygiene products.

Sunburn

When it comes to sunburn, prevention is the best medicine. But if you do get burnt, minimise the damage with these suggestions:

Remedy 1: During summer months or whenever you’re going to get a lot of sun, take daily doses of vitamin A (in the form of beta carotene, 10 000 to 20000 IU), vitamin C (500 to 1 000 mg), and vitamin E (400 to 800 IU).

Remedy 2: Aloe vera cools and soothes even the most tender skin. Keep a small aloe plant growing in your home or garden; slice off leaves as you need them and apply the inner gel to your skin. If you need a large quantity of aloe gel – when treating severe sunburn, for example – you can make up a batch of fresh aloe gel and keep it in the refrigerator. When chilled, it’s doubly effective for soothing burns.

To make fresh aloe vera gel:
1. Slice off an aloe vera leaf, peel it, and place in a blender.
2. For every quarter cup of aloe vera leaf, add 500mg powdered vitamin C, 400 IU vitamin E, and 1/4 t lavender essential oil.
3. Blend thoroughly and apply several times a day to burns, as well as cuts, wounds, and other skin irritations. Stored in a clean glass jar and refrigerated, this mixture will stay fresh for a couple of months.

The proof: Research has found that antioxidant nutrients such as vitamins A, C, and E neutralise cell-damaging free radicals. They help prevent harmful effects, from premature ageing to cancer. Studies have shown that aloe speeds the healing of wounds and burns and also fights infection.

Hair loss

This remedy encourages hair growth and improves the condition of your hair and scalp.

Remedy: In a dark glass bottle, combine one teaspoon each of rosemary essential oil, basil essential oil, and lavender essential oil. Mix five drops of this mixture with one teaspoon of aloe vera gel and massage it into your scalp. Leave it in for a few hours before shampooing.

The proof: Research in Scotland found that massaging your scalp with essential oils can stimulate hair growth.

Hay fever

Thousands of people in South Africa live with nasal allergies like hay fever, but help is at hand.

Remedy: Eat foods that are naturally rich sources of the bioflavonoid quercetin, such as apples, citrus fruits, purple and yellow onions, and buckwheat. Aim for at least two servings of quercetin-rich foods daily. Or take concentrated quercetin in capsules, 200 to 500mg twice daily between meals. For best results, boost your intake of quercetin about a month before the start of allergy season and continue it throughout.

The proof: Many studies have found that quercetin inhibits the release of histamine, the inflammatory compound primarily responsible for the symptoms of hay fever.

High cholesterol

The SA Medical Research Council estimates that a staggering five million people have high cholesterol levels, and are at risk of heart disease. While many conventional doctors prescribe medications to lower blood cholesterol levels, simple dietary changes are often enough.

Remedy: Eat at least one and a half cups of cooked oatmeal daily. And remember, oatmeal doesn’t have to be boring to be healthy – liven it up with blueberries, bananas, and walnuts, or whatever suits your taste.

The proof: In the early ’90s researchers found that oatmeal absorbs excess cholesterol in the intestinal tract and sweeps it out of the body.

Colds and flu

Whether you’re trying to avoid getting sick or you’ve already caught a bug, here are two ways to shake it off.

Remedy 1: During cold and fl u season, eat one to two cloves of raw garlic daily. If you want to access the antimicrobial properties of garlic, most experts believe you must eat it raw! You can disguise the sharp, biting flavour by adding finely chopped, fresh garlic to baked potatoes, pasta dishes, and soups just before serving. Or try a sweet and spicy garlic salad dressing. The sweetness tones down the sharpness of the garlic without sacrificing any of its immune-enhancing properties.

Remedy 2: Inhaling plain steam will open clogged nasal and sinus passages, but adding herbs such as thyme or peppermint will help cleanse the lungs by promoting mucus expulsion.

The proof: Researchers in the US and China have shown that garlic not only kills cold and fl u viruses, but also strengthens the immune system. For gene rations, doctors have recommended warm steam to relieve congestion and ease laboured breathing; and numerous studies have confirmed that steam inhalations can open clogged nasal passages.

To make 3 to 4 servings of a sweet and spicy garlic salad dressing:
1. Combine 2 T extra-virgin olive oil, 1 T flaxseed oil, 1 t honey mustard, 1 t honey, and a pinch of sea salt in a small bowl.
2. Whisk in 2 T lemon juice, 2 T orange juice, and 4 cloves finely minced garlic.

Insomnia

Lying awake all night worrying that you can’t sleep? Try this:

Remedy: Experts believe a warm bath will make you drowsy by drawing blood away from the brain and towards the skin’s surface. Add eight drops of lavender essential oil to a tubful of warm water, and disperse it through the water with a few strokes of your hand. (For variety, you can replace two of the lavender drops with two of ylang-ylang essential oil, which also has relaxing properties.)

The proof: According to research published in the Journal of Geriatric Psychiatry and Neurology, a warm bath (about 38C) can induce drowsiness, even in people suffering from sleeplessness.

Depression

While prescription antidepressants have their place, you can take steps to restore balance to your life before they’re needed.

Remedy 1: A brisk 45-minute walk stimulates your body to produce endorphins, natural mood-elevating chemicals. Try it the next time you feel emotionally stuck, and practice preventive mental health care by taking a walk every day.

Remedy 2: St John’s Wort might help: Take 300mg of a standardised extract (containing 0,3% hypercin and 3% hyperforin) three times daily. Allow six weeks for the herb to begin working, and be diligent with the sunscreen as St John’s Wort can also make your skin sun-sensitive.

The proof: Dozens of studies have found that exercise is one of the best ways to lessen mild to moderate depression. In a review of 315 studies done over an eight-year period, published in Comprehensive Psychiatry, researchers confirmed that St John’s Wort is an effective treatment for mild cases of depression

 

How to Make Your Own Rose Water

Rose water is used in cosmetics for its lovely scent, but also because it has light astringent properties. As the gentlest of all astringents, rose water is often used as toner for fair and dry skin.

You must be careful when purchasing rose water to buy only the 100 percent pure form. Often what is available in pharmacies and even some natural food stores is synthetic rose oil and water with preservatives added. Pure rose water is the distilled water of roses. It is usually made by stream distillation, and it smells heavenly and tastes delicious.

Availability: Besides health food stores and herb stores, you can often find rose water in delicatessens; it is used as a flavoring in fancy Greek pastries, puddings, and cakes.

This recipe is the more traditional way to prepare rose water. Though it’s a little more involved, its fun to do and the results are outstanding. You can make a quart of excellent-quality rose water in about 40 minutes. However, if you simmer the water too long, you will continue to produce distilled water but the rose essence will become diluted. Your rose water will smell more like plain distilled water, rather than the heavenly scent of roses.


Be sure you have a brick and heat-safe stainless steel or glass quart bowl ready before you begin.

Ingredients:
2-3 quarts fresh roses or rose petals
Water
Ice cubes or crushed ice

1. In the center of a large pot (the speckled blue canning pots are ideal) with an inverted lid (a rounded lid), place a fireplace brick. On top of the brick place the bowl. Put the roses in the pot; add enough flowers to reach the top of the brick. Pour in just enough water to cover the roses. The water should be just above the top of the brick.

2. Place the lid upside down on the pot. Turn on the stove and bring the water to a rolling boil, then lower heat to a slow steady simmer. As soon as the water begins to boil, toss two or three trays of ice cubes (or a bag of ice) on top of the lid.

3. You’ve now created a home still! As the water boils the steam rises, hits the top of the cold lid, and condenses. As it condenses it flows to the center of the lid and drops into the bowl. Every 20 minutes, quickly lift the lid and take out a tablespoon or two of the rose water. It’s time to stop when you have between a pint and a quart of water that smells and tastes strongly like roses.

Adapted from Rosemary Gladstar’s Herbs for Natural Beauty, by Rosemary Gladstar.

Prawn Tandoori

Ingredients

1. 1/2 kg fresh prawns, rinsed, peeled and deveined
2. 1 cup plain lowfat yogurt
3. 1/4 cup fresh lemon juice
4. 6 whole green cardamom, crushed
5. 2 tablespoons freshly minced garlic
6. 2 tablespoon olive oil (optional)
7. 1 tablespoon tumeric
8. 2 teaspoons paprika
9. 1/4 teaspoon crushed red pepper flakes (optional)
10. Salt to taste

Directions

Place prawns in a shallow baking dish. In a large bowl, mix remaining ingredients together.

Pour half the sauce mixture over the prawns, completely coating them. Marinate in the refrigerator for at least one hour.

Grill prawns over hot coals or on a wire rack in a baking pan in a preheated 350°F / 180 C oven until they turn pink, about 5 minutes on each side.
Brush the remaining sauce mixture onto the prawns as they cook.Serve promptly on a bed of rice

Mushroom, Biltong and Cheddar loaf

[Makes  1 loaf]

2 tbsp butter

2 tbsp olive oil

250g Portabellini mushrooms, sliced

180g self-raising flour

½ tsp cayenne pepper

3 jumbo eggs

¼ cup buttermilk

80g beef biltong, chopped

100g cheddar, grated

Sea salt and ground black pepper

1. preheat the oven to 180°C. heat the butter and olive oil in a pan until the butter has melted. add the mushrooms, cook until all the liquid has evaporated. season well.


2. sift the flour into a bowl. add the cayenne. in a jug, whisk together the eggs and buttermilk. add the liquid to the dry ingredients and stir well to combine. stir through the biltong, cheese and mushrooms.


3. grease a 23cm loaf tin. spoon the mixture into the tin; bake for 35–40 minutes. allow to cool in the tin before turning out. serve with tomato salad.