Food & Drink

Top 5 key meal ingredients!

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The change in your diet makes a huge impact to your skin, so why not eat nutritious foods that help soothe inflammation. The best way to go about eating when it comes to healthy looking skin is to avoid red meat completely and eat as much seafood and vegetables as possible.

So below are my 5 go to key ingredients when it comes to preparing your meals:

Salmon

  • Rich in Omega-3 Fatty Acids.
  • Great Source of Protein.
  • High in B Vitamins.
  • Good Source of Potassium.
  • Loaded With Selenium.
  • Contains the Antioxidant Astaxanthin.
  • May Reduce the Risk of Heart Disease.
  • May Benefit Weight Control.

Turkey

  • Turkey is a rich source of protein.
  • Skinless turkey is low in fat.
  • Turkey meat is a source of iron, zinc, potassium and phosphorus.
  • It is also a source of vitamin B6 and niacin, which are both essential for the body’s energy production.
  • Regular turkey consumption can help lower cholesterol levels.

Chicken

  • High in Protein.
  • Rich in phosphorus, an essential mineral that supports your teeth and bones.
  • Chicken also abundant in selenium, an essential mineral involved in metabolic performance.
  • Chicken is a good source of selenium, which is essential for protecting cells and supporting immune function.
  • Niacin is also found in chicken and is a vitamin that helps your body use sugars and fatty acids more efficiently.
  • Vitamin B6, which helps your body make the nonessential amino acids used to make body cells.

Fruit/Veggie option

  • Fruits and veggies provide fiber that helps fill you up and keeps your digestive system happy.
  • Low in Calories.
  • Rich in vitamins and minerals that help you feel healthy and energized.
  • There are loads of different types to always try and have great benefits.

Quorn

  • High in Protein
  • High in Fibre
  • Good replacement of beef
  • Good way to loose weight
  • Low unsaturated fat content
  • Cholesterol free
Skincare

Top 10 Natural Skincare Ingredients

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I have discovered 10 natural skin care products that work wonders on all skin and do a great job on fixing problematic skin types. Using unprocessed, whole-food ingredients is this best way for you to know exactly what you are putting onto your skin. I know this is a lot of leg work, so I recommend just taking an interest of these ingredients which help your skin in the skin care products you get from the shops as an alternative.

1. Coconut Oil

Use coconut oil on both your skin and hair to help cleanse, moisturize, remove makeup, heal wounds or scars quicker, and prevent razor burn. Coconut oil used internally is also beneficial for your looks. It contains antibacterial and anti-inflammatory properties, plus loads of healthy fats that help nourish your gut and increase immune function.

2. Tea Tree Oil

Tea tree oil uses include working as a natural anti-inflammatory, anti-bacterial, antimicrobial and anti-fungal — its phytochemicals make it one of the most versatile and popular natural skin care essential oils there is.

The primary active ingredients responsible for its ability to reduce harmful bacteria include terpene hydrocarbons, monoterpenes and sesquiterpenes.

3. Apple Cider Vinegar

An extremely versatile and inexpensive natural skin care product, apple cider vinegar benefits include helping to kill pathogens (like bacteria), clearing skin problems caused by gut issues, cleansing the skin and helping to stop acne, plus providing antifungal properties.

4. Raw Honey

Raw honey is one of the best natural sources of nutrients, enzymes, vitamins and skin-boosting acids. Benefits of raw honey include reducing breakouts, providing moisturizing properties, containing antiseptic qualities, encouraging wound healing, fighting allergies or rashes, and helping to reduce scars.

Honey also makes a great homemade natural skin care product as an acne cure because it can be used in facial cleansers even on sensitive or mixed skin types.

5. Sea Salt

The salt contains anti-inflammatory properties to soothe skin and calm breakouts, remove dead skin cells and irritation, balance oil production, and help the skin retain moisture levels.

Sea salt comes loaded with tons of minerals and nutrients like magnesium, calcium, sodium and potassium that it absorbs from the sea water where its produced. Many of these minerals are the same ones found in our skin cells and within our bodies, which is exactly why real sea salt can help balance, protect and restore the skin.

6. Avocado

An ultra-moisturising fatty fruit, the benefits of avocados include containing vitamins A, D and E that are able to penetrate the skin. It helps soothe sunburned skin, can boost collagen production and treat age spots. It also works to reduce inflammation of the skin when applies topically and can do the same internally when eaten.

7. Lemon Essential Oil

With its strong antibacterial constituents capable of reducing even fatally dangerous bacteria strains, lemon essential oil can be used to diminish acne breakouts caused by high levels of bacteria stuck in pores. It’s also useful for fading scars and age spots, can exfoliate skin, brighten and lighten skin, tone oily skin and fight wrinkles.

8. Argan Oil

Argan oil is so healing because it’s rich in vitamin A and vitamin E, various antioxidants, omega-6 fatty acids and linoleic acid. Argan is not only great for gently moisturizing skin, but it also boosts the shine and health of your hair.

It also helps heal irritations such as acne, bug bites, eczema and psoriasis, leaving skin feeling and looking youthful.

9. Aloe Vera

Most people associate aloe vera benefits with healing sunburns, but did you know that aloe also contains bacteria-fighting, soothing ingredients that fight inflammation, redness and itching? For hundreds of years aloe has been used to treat skin diseases, infections and as a natural treatment for fungal diseases in traditional Chinese medicine.

Aloe vera plants produce two substances used for medicine: the gel found in the cells in the center of the leaf, and the latex that’s obtained from the cells just beneath the leaves’ skin. These can be used as a natural skin care remedy for burns, frostbite, psoriasis and cold sores.

10. Shea Butter

Shea butter has been used as a natural skin care product in Africa for hundreds of years, where it is still largely cultivated and shipped around the world today. It makes an excellent moisturizing options for dry skin types and is inexpensive yet effective at reducing flaking, redness or peeling.

Skincare

My top 8 skincare tips!

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1. Make sure you have multiple cleansers – One thing that I found beneficial is have multiple cleansers for my face. Your body will get use to the same product so it’s important to rotate on a cycle so they can benefit your skin to its full potential (I have 3 cleansers).

2. Aloe Vera – Nothing beats it! One of my trusty go to is Aloe Vera! So when my skin is swollen, red and sore and I don’t know what to put on to make it better, I always put Aloe Vera! It helps naturally cool and moisturize your skin.

3. Tea Tree Oil – This is for my acne side! Do you get an odd spot on your body? I do and one thing I felt worked a treat instantly is Tea Tree bar of soap. It helps dry out your spot and vanish in no time at all!

4. No makeup brushes – They just spread the germs and make you break out more! Unless you clean your makeup brushes everyday, I really suggest not using them. Using your hands is just as good and is the safest option.

5. Clean towels & bedding – It’s important to regularly change and clean your towels and bedding. I feel like its best for people with problematic skin to keep this up as any slight chance of dirt can be trapped in there, we spend a lot of our lifetime cleaning ourselves and sleeping!

6. Exfoliating gloves/ flannels – Majority of the time with me is that I have all these cleansers but I don’t do it correctly! Using exfoliating gloves  or flannels help get rid of the dry skin that wants to linger.

7. Don’t pick your spots – I do this all the time and is something I’m adjusting to, if you pick them even if they are yellow heads, it’ll just spread and make more spots!!!

8. Allergy tablets – Warning don’t rely on this method but I found using allergy tablets a great way to reduce the size or get rid of any upcoming spots. This is logic as allergy tablets are to reduce swelling and obviously a spot is swollen etc.

 

Positivity

My top 5 pieces of advice!

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One thing that I have noticed when suffering from inflamed skin is that I take it out on myself, when I really shouldn’t! I feel like I’m the most negative when my skin is bad and lets face it, that is just making it worse! The more I beat myself up about it (which is a lot) it only gets worse. I know it’s easier said than done but turning this skin care into a positive can really help benefit your skin!

1. Make sure you don’t over do it and take breaks – I worry, I stress and there’s no happy outcome with that as it just leads to is bad skin and me feeling sorry for myself! I highly recommend you to take breaks from what you are doing and relax!

2. Treat yourself, there’s no harm – I love this one! If you are doing really well on this diet or at work I feel like it’s always important to treat yourself. I praise myself all the time, I honestly don’t think I could hack life any other way (my fav is shopping hehe).

3. Get yourself out and distract yourself – So what your skin isn’t flawless?! I always overthink the situation and cancel with people. It’s completely the wrong attitude! Rather than cancelling and dwelling on it… Go have fun with your loved ones!

4. Healthy mind is a happy mind – I am caked up with deadlines but going to the gym regularly can only do wonders for you! Not one person can tell me after going to the gym they don’t feel more positive than when they first got there… so go! This also relates to a healthy diet of course, using the healthier option is always a rewarding feeling afterwards.

5. Don’t give up, be patient – Inflamed skin sucks, I know! But there isn’t a quick fix to it! It takes time and your body is working its very hardest to get you back to normal! Be patient and don’t stress about it!

Food & Drink · Health

Anti-Inflammatory Food Pyramid

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Wondering what healthy foods are best for you? Well, here I have created an Anti-Inflammatory Food Pyramid to solve that problem! This food pyramid can help you gain useful information as well as helping you to structure a diet! I pretty much live off these foods (with the odd treat here and there) Read below for more information 🙂

Healthy Sweets – Dark chocolate provides polyphenols with antioxidant activity. Choose dark chocolate with at least 70 percent pure cocoa and have an ounce a few times a week. Fruit sorbet is a better option than other frozen desserts.

Red Wine – Red wine has beneficial antioxidant activity. Limit intake to no more than 1-2 servings per day. If you do not drink alcohol, do not start.

Tea – Tea is rich in catechins, antioxidant compounds that reduce inflammation. Purchase high-quality tea and learn how to correctly brew it for maximum taste and health benefits.

Healthy herbs & spices – Use these herbs and spices generously to season foods. Turmeric and ginger are powerful, natural anti-inflammatory agents.

Other sources of protein – In general, try to reduce consumption of animal foods.  If you eat chicken, choose organic, cage-free chicken and remove the skin and associated fat.  Use organic, high-quality dairy products moderately, especially yogurt and natural cheeses such as Emmental (Swiss), Jarlsberg and true Parmesan.  If you eat eggs, choose omega-3 enriched eggs (made by feeding hens a flax-meal-enriched diet), or eggs from free-range chickens.

Cooked Asian mushrooms – These mushrooms contain compounds that enhance immune function. Never eat mushrooms raw, and minimize consumption of common commercial button mushrooms (including crimini and portobello).

Whole soy foods – Soy foods contain isoflavones that have antioxidant activity and are protective against cancer.  Choose whole soy foods over fractionated foods like isolated soy protein powders and imitation meats made with soy isolate.

Fish & seafood – These fish are rich in omega-3 fats, which are strongly anti-inflammatory. If you choose not to eat fish, take a molecularly distilled fish oil supplement, 2-3 grams per day.

Healthy fats – Healthy fats are those rich in either monounsaturated or omega-3 fats.  Extra-virgin olive oil is rich in polyphenols with antioxidant activity and canola oil contains a small fraction of omega-3 fatty acids.

Whole & cracked grains – Whole grains digest slowly, reducing frequency of spikes in blood sugar that promote inflammation. “Whole grains” means grains that are intact or in a few large pieces, not whole wheat bread or other products made from flour.

Whole wheat pasta – Low-glycemic-load carbohydrates should be the bulk of your carbohydrate intake to help minimize spikes in blood glucose levels.

Beans & legumes – Beans are rich in folic acid, magnesium, potassium and soluble fiber.  They are a low-glycemic-load food.  Eat them well-cooked either whole or pureed into spreads like hummus.

Supplements – Supplements help fill any gaps in your diet when you are unable to get your daily requirement of micronutrients.

Vegetables – Vegetables are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity.  Go for a wide range of colors, eat them both raw and cooked, and choose organic when possible.

Fruits – Fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity.  Go for a wide range of colors, choose fruit that is fresh in season or frozen, and buy organic when possible.

Water – Water is vital for overall functioning of the body.

Food & Drink · Health

What not to eat

Studies so far have focused mostly on the foods that make acne worse. Here are the five that come up most often as culprits in increasing breakouts. Avoid these for about a week, and see if you notice a difference.

What were the foods mentioned? Look below…

Sugar: It may be hard to resist desserts, pastries, chocolate bars, sodas, even fruit juices. However, the American Journal of Clinical Nutrition warns that processed sugars trigger the release of inflammatory messengers called cytokines. Sugar goes by many names so look out for any word ending in “ose,” e.g. fructose or sucrose on ingredient labels.

Saturated Fats: Several studies have shown that saturated fats trigger adipose (fat tissue) inflammation, which is not only an indicator for heart disease but it also worsens arthritis inflammation. Pizza and cheese are the biggest sources of saturated fats in the average American diet, according to the National Cancer Institute. Other culprits include meat products (especially red meat), full-fat dairy products, pasta dishes and grain-based desserts.

Trans Fats: Harvard School of Public Health researchers helped sound the alarm about trans fat in the early 1990s. Known to trigger systemic inflammation, trans fat can be found in fast foods and other fried products, processed snack foods, frozen breakfast products, cookies, donuts, crackers and most stick margarines. Avoid foods with partially hydrogenated oils in the ingredient labels.

Omega 6 Fatty acids: Omega 6 fatty acids are an essential fatty acid that the body needs for normal growth and development. The body needs a healthy balance of omega-6 and omega-3 fatty acids. Excess consumption of omega-6s can trigger the body to produce pro-inflammatory chemicals. These fatty acids are found in oils such corn, safflower, sunflower, grape seed, soy, peanut, and vegetable; mayonnaise; and many salad dressings.

Refined Carbohydrates: White flour products (breads, rolls, crackers) white rice, white potatoes (instant mashed potatoes, or french fries) and many cereals are refined carbohydrates. According to Scientific American, processed carbohydrates may trump fats as the main driver of escalating rates of obesity and other chronic conditions. These high-glycemic index foods fuel the production of advanced glycation end (AGE) products that stimulate inflammation.

 

About this blog

Welcome to Kinder Health!

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Hey everyone, I’m Jade! I’m a 21 year old student that struggles with acne and eczema. I just felt like it was about time to share my knowledge on what I have learnt throughout my skin journey with tips and tricks on the best ways to reduce inflammation.

On this blog I will be sharing a range of media such as info-graphics, animation, GIFs to help learn about anti-inflammatories in an enjoyable way. It’s not a nice time when you are going through it so why not make it fun, am I right or what?!

So that’s it! I hope you all can find something on this blog which can help you improve your skin… Happy scrolling!