Kiss Away Wrinkles With Bad Breath (Parippu)

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If you’re thinking that I’ve gone slightly mad, then you are possibly right, except that if you recall this article Glutathione - The Master Antioxidant, garlic, onions and turmeric contain sulphur rich amino acids and polyphenols.  These are considered to work alongside the antioxidant glutathione in fighting against aging.  

To reap the benefits of antioxidants, I decided to prepare dhal, which is a dish that includes lentils.  It is referred to as parippu in South India and Sri Lanka and it really is very easy to make.  This is a perfect vegetarian meal as lentils are a source of protein and some carbohydrates.

You don't need to use two different types of lentils.  This dish will work well with red lentils alone if you wished, but I really love the nutty texture that chana dal provides in this recipe.  Simply delicious!  

A very experienced cook also once told me to store cumin seeds in the fridge, keeps it fresh for slightly longer.

Ingredients

125g red split lentils

100g chana dal

1 onion, roughly chopped

4 large garlic cloves, finely chopped

1 ripe tomato, roughly chopped or 1 tablespoon tomato puree

100ml coconut milk, mixed with 150ml water

2 green chillies, chopped (optional)

¼ teaspoon ground turmeric

1 teaspoon ground cumin

1 teaspoon ground coriander

2 sprigs curry leaves

1 tablespoon oil

1 teaspoon cumin seeds

½ teaspoon black mustard seeds

1 red onion, sliced

2 garlic cloves, crushed

1 sprig of curry leaves

Freshly ground black pepper

Salt, to taste

Methods

Wash lentils thoroughly in cold water.  Put them in a non-stick pan and bring to boil with 500ml of water.  Add roughly chopped onion, chopped garlic cloves, tomato and coconut milk, green chilli, turmeric, ground cumin, coriander and curry leaves and bring to boil.

Simmer and cook, stirring occasionally, until the lentils are cooked and ‘mushy’.  This will take approximately 25 minutes. 

Next heat oil in a saucepan, add cumin seeds, mustard seeds, red onion, crushed garlic and curry leaves.  Fry over a low heat until the onions are softened and the mustard seeds have popped.  Add to the lentil dish. 

Season with salt and pepper.

Note – if you prefer, you can substitute the coconut milk with semi-skimmed milk.

Serve with boiled rice.  I also love this meal with a chickpea curry and salad.

How To Beat The Monday Blues And More On A Mediterranean Diet

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It’s time to take the Mediterranean diet to the next level.  If you thought that you knew everything about this 'fishy' and 'olive' diet, then keep reading for just a little bit more.. 

When you choose to take on board the goodness of the Mediterranean diet, you likely have your cholesterol and heart health in mind.  It’s not just a myth; countless studies have openly reported the beneficial effects of following this pleasurable diet.  We’ve even begun to get quite obsessed over it and quite rightly so.  From heart disease, rheumatitis, significant reduction in overall risk of mortality, cancer and neurodegenerative diseases, the payback of following this sunlit and glorious diet just keeps getting endless.

You may even think that you know absolutely everything about this diet, but did you know that a Mediterranean diet pattern may even play a protective role in the prevention of depressive disorders? 

A Spanish study amongst University graduates revealed an inverse dose-response relationship with fruit, nuts, the monounsaturated to saturated fatty acids ratio and legumes.  

This simply translates to trade in your processed baking and butter for olive oil, canola oil, avocado, nuts and fruit for a needed boost in mood.

If you don’t want to convert completely to the cuisine that was created under the sun and sea, here’s an easy daily meal and snack checklist to ensure that you are receiving your daily dose of mono and polyunsaturated fatty acids.

Breakfast Toasted muesli OR toast with butter	Change to plain oats, tablespoon of Flaxseeds, golden raisins and a generous dollop of reduced fat Greek yoghurt
Lunch Ordinary egg sandwiches, deep fried fish and chips, sausage roll, burgers	Greek salads with juicy tomatoes, cucumber, olives, sundried tomatoes, soft goat or feta cheeses, avocado, ¼ cup of walnuts OR tuna and omega -3 egg salad sandwiches
Snacks Milk chocolate bars, cakes, biscuits, roasted, salty nuts	Unroasted nuts, fruit, reduced fat yoghurt
Evening meal Sausages or other processed meats cooked in butter or lard	Choose oily fish such as salmon, mackerel, tuna OR meat, chicken, omega- 3 eggs, chickpeas prepared in olive oils or canola oils.  Marry the meal with salads and vegetables for a heart friendly affair.

This is not an exhaustive list but it’s a great starting point for anyone contemplating on embarking on the Mediterranean adventure.  Remember that this diet is typically characterised by moderate alcohol consumption, high consumption of legumes, cereals (including breads), fruit, vegetables and seafood.  This diet has low intake of meat and meat products and a reasonable consumption of dairy foods.

For a delicious salad endorsing the Mediterranean diet, see My Big Fat Greek Salad on Love My Grub.

If you have any favourite Greek salad recipes, please do post your recipe ideas below.


This article was also featured on Tuesday 12 June 2012 in The Useful Unique Tweets (paper.li).

                                                           

Glutathione - The Master Antioxidant

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The hottest trend in anti-aging might be an antioxidant called glutathione (GSH).  An exciting youthful solution you say, but what is the evidence to support the ingestion of glutathione as a supplement?

Glutathione, nature's insurance policy is considered as the master antioxidant.  It plays a role in controlling blood pressure, inflammation and DNA synthesis, with an important role in antioxidant defence. 

Deficiency may certainly contribute to oxidative stress and aging.  Certain disease states such as cancer and type 2 diabetes increases oxidative stress and responds by increasing glutathione activity in cells.  Interestingly, high fat diets may increase glutathione loss from cells but this is one antioxidant that is able to regenerate itself after performing its role.

Glutathione is manufactured inside your cells from its precursor amino acids called glycine, glutamate and cystine.  The antioxidant activity of glutathione is attributed specifically to the presence of cysteine in the compound.  As your body already makes the required levels of glutathione, ingesting a single supplement of GSH is futile in increasing glutathione activity.  In simple words, it’s the same as flushing your money down the toilet.

On a serious note, a conclusion is extremely difficult due to the lack of long term clinical studies evaluating the effectiveness of supplementation in anti-aging.  A study in the Journal of Nutrition in 2004 does state that animal and human studies call for adequate protein status for the maintenance of glutathione homeostasis.  Unless an individual is malnourished, for the average healthy persons in the UK, the good news is that most of us have adequate protein status.

So interesting background information about glutathione I agree, but what have you actually learnt about fighting the battle against aging? 

Aging is inevitable.  If you need to eat away your wrinkles (as do I might I add), then consider foods that are naturally rich in sulphur containing amino acids to promote antioxidant activity via glutathione synthesis.

Declutter your kitchen of high fat foods and stock up on plant sources of sulphur rich amino acids such as garlic, onions, red peppers, asparagus and broccoli. These vegetables are also abundant in other antioxidants such as vitamin C and flavanoids.  

Polyphenol rich foods such as tea, berries, red wine, cocoa, olives, spinach, soy products, certain nuts and turmeric are considered to up-regulate the body’s natural antioxidants and may aid the function of glutathione.

Speaking of turmeric, a recent study published this month in Age, divulged that curcumin, a bioactive compound in turmeric may also play a role in life extension.  For full impact and use of this finding, let’s make dhal tomorrow.  Dhal is an Indian dish that utilises turmeric and calls for oxygen quenching ingredients such as garlic and onions.  Stay tuned for this antioxidant rich recipe.

Finally, eat selenium rich foods which work alongside glutathione in antioxidant activity.  Foods considered to be rich in selenium in the UK are seafood, duck, liver, various cuts of pork, poultry, brazil nuts, sunflower seeds, lentils, mushrooms, kidney, soy and mung beans to name a few.

The Purple Summary

Follow a well balanced diet, and then there really is no need in my humble opinion to rush out and purchase expensive glutathione containing supplements.  At this stage in my research into glutathione, I am saying no to supplements and yes to a diet packed naturally high with antioxidants.  


What are your thoughts on glutathione?


This article can also be viewed on Anti-Aging Forum.

Jubilee Indulgence - English Trifle With Creme De Cassis

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This is a great stylish summer dessert even if it is only 14 degrees celcius today!  I've thrown in at least three different fruits so it certainly deserves a heart tick.

The best way to unlock the magic of the ingredients is to use creme de cassis instead of the usual sherry.  The French twist for this usual British dessert certainly spices things up in my cold kitchen today!

Ingredients

Sponge Cake

200g reduced fat condensed milk

140g gluten & wheat free self-raising flour

1 level teaspoon baking powder

1/2 teaspoon bicarbonate of soda

60g margarine or butter, melted

1 tablespoon vanilla essence

Trifle

200g raspberries

3 small bananas, sliced

225g blueberries

60ml creme de cassis

400g low fat custard

Methods

Sponge Cake

1. Sieve the flour, baking powder and bicarbonate of soda together.

2. Mix the flour mixture, condensed milk, melted margarine or butter, essence and 80ml of water and beat well.

3. Pour the mixture into a greased and dusted 150mm (6 inch) diameter tin.

4. Bake in a hot oven at 200ºC for 10 minutes.  Then reduce the temperature to 150ºC and bake for a further 15 minutes.

5. The cake should be springy to touch.  Allow to cool completely.

Alternatively, if you don't need a wheat & gluten free cake and you are rushed for time, then buy a sponge cake.  

Trifle
1. Break the cake into small pieces and add to a large glass bowl.  You may only want to use 3/4 of the sponge cake.
2. Next add 2/3 of the raspberries, half of the blueberries and all of the sliced bananas.
3. Pour the creme de cassis over the fruit and then tip in the custard.
4. Layer with the remaining raspberries and blueberries.  Serve chilled and enjoy!




This recipe if followed with ingredients as listed above is wheat & gluten free and soy free.

ALightPerspective Featured on The davidgrotto Daily

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What a pleasant surprise this morning.  I woke up to find that my new article Vitamin A - Bending The Rules For Anti-Aging Skin was featured on 'The davidgrotto Daily'.  How fab!  Thank you David Grotto.

Vitamin A – Bending The Rules For Anti-Aging Skin

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Andrew who recently got married yesterday is in search of perfect skin before his Scottish wedding in August (yes for his second wedding)!  So of course he asked me to write about it.

In my quest for picture perfect and youthful skin, I shall explore the individual vitamins and minerals to decipher their crucial role in maintaining fresh, perky and dewy skin.

Today, let’s talk vitamin A.  Vitamin A is one of my favourite fat soluble vitamins.  I am currently researching it at my trust with a more noble purpose.  I haven’t stopped talking vitamin A for over two years and yet, today, I wish to explore it with a slightly different perspective.  A very vain perspective, yes, but somebody’s got to do it!

The antioxidant property of vitamin A is found in carotenoids such as beta carotene.  Antioxidants help by preventing or slowing down oxidative damage to cells.  Oxidative damage is caused by substances called free radicals. 

Antioxidants such as beta carotene are key as they work by counteracting or slowing down the damage caused by free radicals.  Vitamin A therefore certainly has a role in maintaining healthy skin.

This may explain why vitamin A is added to your moisturising cream, or other hair and beauty products but do you ensure that you eat it too?  Have you got the right formula between hydration, a regular skin care routine and nutrition?

Vitamin A deficiency is rare in developed countries but do you know what foods contain it?  Did you know that vitamin A found in animal sources such as liver, dairy products and oily fish are known as retinol?  Retinol itself does not contain oxygen quenching properties. 

It’s the carotenoids such as β-carotene that you are after for antioxidant activity.  This is found in dark green, yellow, orange and red vegetables and fruit.

UK recommended nutrient intake (RNI) of vitamin A for men and women are 700 and 600 µg/day respectively.  This is easily achieved by diet alone and supplements are very rarely required in the UK.  For example, one medium sweet potato, cooked with its skin contains 1096 µg.  Half a cup of tinned pumpkin contains 1007 µg; whilst half a cup of cooked carrots contains your entire recommendation for vitamin A.

Other vitamin A rich sources include spinach, fresh or frozen kale, lettuce, red and green peppers.

If you are wondering about fruit, ¼ cup of dried apricot contains 191 µg of vitamin A.  Don’t forget that most margarines in the UK are also fortified with vitamin A.

As you can see, it really is dead easy to meet your daily requirements for vitamin A, but it’s just as easy to overdo it too.  It’s highly advisable to eat a variety of different sources of vitamin A to also reap the benefits of the diverse range of vitamins and minerals found in the varying fruit and vegetables.

The key message, eat a variety of fruit and vegetables and not the same ones every day. 

So the next time you reach for that costly potion of beauty supplies promising you the benefits of vitamin A, take comfort knowing that your body is doing what it needs to simply by eating your antioxidants from your fruit and veg.  Beauty truly can begin from within.

Ah, I am suddenly experiencing the urge for a bright citrusy orange..  This just might be my one health and beauty compromise for the day.

You will also see this article on Anti-Aging Forum.

Is Your Skin Picture Perfect?

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My gorgeous friends Sukanya and Scotsman Andrew got married yesterday (wedding celebration number one).  As a bridesmaid, I was less than pleased to note that my skin was less than picture perfect for the all day event.

Appalled and puzzled I questioned why I had not achieved my glowing status.  Had I not eaten enough fruit and vegetables?  Have I left myself a little bit dehydrated?  Or was it the downgrade from Clarins to the modest Garnier moisturiser?  A grave mistake maybe and yet I am not entirely convinced that this is the problem.  It may be a little bit harsh but I am sending the Garnier pot straight to the bin all the same.

Beauty junkies I think I’ve got it.  As I pulled out all the brushes that I used to transform the bridesmaids yesterday, I prepared them for the weekly clean. 

I may complain that I’ve failed to get the look for less with Garnier, but you know what, I’ve been so busy that I think I’ve forgotten to clean my makeup brushes recently.  Some makeup artists may tell you to clean your brushes as often as you use them, whilst other beauty therapists say weekly.  Either way, I may have been using dirty brushes on pristine skin. 

I am horrified but I may have allowed bacteria and oils from my skin to build up on my brushes.  I’ll never know but ladies, if you’ve got a bit of down time this weekend, then don’t forget to clean your brushes.

How to clean your brushes

There are various products out there today, including spray type makeup cleaners.  I tend to use shampoo, facial cleansers or sometimes even a mild hand wash to clean my brushes.

I apply the cleanser or shampoo directly onto the bristles, and then lather up soapy foam before rinsing thoroughly with water.  Some of my brushes have wooden handles, so I lay them flat on a towel or on my kitchen bench to dry.  If you are in a hurry, I have used a blow dryer to speed up this process.

Cleaning your brushes regularly may also help maintain your skin.  If you are doing all the right things with nutrition and hydration, then don’t forget your weekly clean for your brushes.  Your skin will certainly thank you for it.

On that note, I think I'll go for a clay mask tonight.  How do you clean your brushes?