Dietry Habits for great skin and other benefits

Salmon is one of the best foods for great skin as well as reducing the risk of alzeimers. Reduces inflamation which can harm healthy parts of your body, as well as being the cause of a number of chronic illnesses. Helps improve heart health as well as overall brain health and lower blood pressure.
Personally I do not like anything fishy or the smell of cooked fish.   A way around this(for me) is to buy tins (£1.50 - £2.70 from Aldi ) and mix it with a bit of lemon, vinegar, creamy cheese and add it to any meal 2 to 3 times a week. Sainsburies have just launched pink salmon, of better quality, in tins for £1.50.
Blueberries have a higher concentration of vitamins, minerals and antioxidents( which undo damage caused by unhealthy foods, alcohol,caffine and stress), than other foods. They contribute massively to higher energy levels and tissue repair. Eaten 2 to 3 times a week will give your skin and well being a boost. These can be eaten by themselves, heated up and put on a desert, cereal or in smoothies.
Spinach is rich in vitamins A, C and E, as well as containing essential minerals to our bodies growth and renewal, like Iron and Zinc. Helps with skin cell repair and a healthy skin tone. Spinach can be bought frozen, which is just as good. You can pop these in a smoothie, in a soup or any dish with spices and tomato.
Almonds have more vitamin E than other foods. This helps protect skin from harmful ultraviolet rays and are also rich in healthy fats. These do not only, help the body,s flexibility but keeps the skin supple and moisturised from within. Eat these by themselves, or add to any dish at all as they are as good to go, in main savoury dishes as well as cereals, smoothies and deserts.
Chia seeds are full of Omega 3 fatty acids which help to maintain the skin membrane stealth durability, which lead to strong and smooth skin. Can go with anything.
My personal favourite is Pumkin Seeds , as well as lowering unhealthy cholestrol, which clogs up hearts , it helps to prevent strokes and heart disease. They can reduce the risk of chronic disesases, ie, cancer, high blood sugar, kidney stones and urinary tract and bladder infections. They can also improve prostrate health. I eat Pumkin seeds in my main meal as well as my breakfast and they can go in smoothies. As I get through so many, I buy by the kilo in Grape Tree for £6.99. I also cook with them daily.
Advocados are another "superfood" filled with healthy fats and great for your skin. Advocados can reduce your risk of developing cardio vascular disease, inprove cognitive function and digestive health. They also help with us feel sated (full), so that it prevents over eating. They can help with body weight, prevent complications from diabetes, boosts nutrients from other foods and help prevent eye disease.
These are another one of my favourites. Some shops charge £1 each which is not easily affordable for most. The most reasonable priced advocadots are smart price from Morrisons, 3 or 4 for £1.69.
You can have these with eggs, on toast, mashed up into a guacamole with lime, garlic powder and lime, or in a salad.
Mackeral is a great source of protein many vitamnins and minerals and the all important Omega 3 fatty acids. These are good for helping to lower cholestrol and can also help with depression, bone health and weight loss. Like all fish they are good for eye health with high selenium levels and B12.
Mackeral,  although super good for our health, many people find it too strong in odour and or taste to eat. For me, I mix it on toast with chilli and pepper flakes and sweetcorn, which blends well because of its softer, fresher taste. Sweetcorn is high in fibre which aids digestion, reduces the risk of heart disease, strokes, type 2 diabetes and bowel cancer. Anything with fibre helps you to stay fuller for longer. Aldi sells nice varied tins of mackeral for 79p.

Spices Herbs and Spices With Powerful Health Benefits
Paprika has many potential health benefits, including: Antioxidants, Paprika contains antioxidants like vitamin A, lutein, and zeaxanthin that can help prevent chronic diseases and eye damage. Capsaicin, This compound in paprika has anti-inflammatory properties and may help with pain relief, cancer prevention, and weight loss. Vitamin C, Paprika is high in vitamin C, which can help strengthen the immune system and protect against cardiovascular disease. Fiber, Paprika contains fiber, which can help with digestion and maintain a healthy gut. Vitamin B6,  which can help support healthy brain function and cognitive development. Paprika contains potassium, which can help regulate blood pressure and maintain a healthy heart. Paprika contains vitamin E, which can help the body produce red blood cells and heal wounds. 
Chili peppers, also known as Capsicum annuum, have many health benefits, including: Weight loss. Capsaicin, the main bioactive compound in chili peppers, can increase your core temperature, metabolism, and help you burn calories faster. Capsaicin acts as an antioxidant to protect cells from free radicals that can cause cancer. Chili peppers can reduce the damaging effects of LDL, or bad cholesterol. Capsaicin also helps fight inflammation, which is a risk factor for heart issues. Capsaicin can increase digestive fluids in the stomach, which can help speed up digestion and relieve diarrhea. Chili peppers are high in vitamin C and antioxidants, which can help boost your immune system. 
Garlic has many potential health benefits, including: Heart health: Garlic may help lower blood pressure and cholesterol levels, and reduce the risk of heart disease. Garlic may help strengthen the immune system and protect against cancer. Garlic may help regulate blood sugar levels, especially in people with diabetes. Garlic contains diallyl disulfide, which can help reduce inflammation in sore muscles and joints. Garlic's antibacterial properties can help clear up acne. Garlic contains antioxidants that can help protect cells from damage and reduce the risk of chronic  may help support bone health and can help reduce the likelihood of memory problems.Garlic contains vitamins B6 and C, as well as manganese and selenium. The chemical allicin, which is an antioxidant, is thought to be responsible for many of garlic's health benefits. 
Cinnamon Lowers Blood Sugar Levels and Has a Powerful Anti-Diabetic Effect Cinnamon has potent antioxidant activity, helps fight inflammation and has been shown to lower cholesterol and unneccesary fats in the blood.                        Cinnamon can lower blood sugar by several mechanisms, including by slowing the breakdown of carbs in the digestive tract and improving insulin sensativity, so great for diabetics.
Sage . Sage extract can improve brain and memory function, especially in individuals with Alzheimer’s disease.
Peppermint Relieves IBS Pain and May Reduce Nausea. Peppermint oil can improve pain management in irritable bowel syndrome, It appears to work by relaxing the smooth muscles in the colon, which relieves pain experienced during bowel movements. It also helps to reduce abdominal bloating, which is a common digestive symptom.
Turmeric Contains Curcumin, a Substance With Powerful Anti-Inflammatory Effects. The Curcumin in tumeric is a remarkably powerful antioxidant, helping to fight oxidative damage and boosting the body’s own antioxidant enzymes. Turmeric can stimulate the pancreas and increase bile flow when combined with other spices like coriander, cumin, red chili, and black pepper. Turmeric's active ingredient, curcumin, has anti-inflammatory properties that can help with conditions like arthritis, colitis, allergies, and infections. Curcumin may reduce inflammation in the brain, which could help with Alzheimer's disease and depression. One study found that combining curcumin with chemotherapy was more effective than chemotherapy alone. Curcumin can also help fight off viruses like the flu and herpes. 
Cayenne Pepper Contains Capsaicin, Which Helps Reduce Appetite and May Have Anti-Cancer Properties. The active ingredient in it is called capsaicin, which has been shown to reduce appetite and increase fat burning.For this reason, it is a common ingredient in many commercial weight loss supplements. One study found that adding 1 gram of red pepper to meals reduced appetite and increased fat burning in people who did not regularly eat peppers.

These are just some of my personal favourites. Remember all medicines originate from plants and herbs. Food with lots of chemicals and artificial ingrediants, unhealthy fats will clog up your body, stop circulation, drain your energy and can cause chronic diseases. 

Summary
Leafy green vegetables carry unneccesary fats out of your system. Spice food heavily, if you can take it, everyday spices : tumeric, garlic powder, paprika, black pepper and for cereal and smoothies ginger and cinnemon. 
Best place to get spices, Aldi, 70p a jar.
If you like the taste, tinned tomatoes can be your best friend. Apart from their own nutritious value. A tin or two plus spices makes the most delicious sauce for pasta, rice, soups or any other dish that takes your fancy. Not only is it much healthier than bought sauces, it can save you a packet at 31p a tin.
Apart from sourdough bread, all packet breads contain artificial ingrdients detrimental to your well being and health.
For a stronger digestive system do one thing : At night put oats into a bowl with your choice of seeds and spices. Cinnemon and ginger go well. Cover with honey and your chosen fruit. I use bananas as they are easy, tasty and 2 a day lowers blood pressure. Cover in non fat greek yoghurt. If you use long life, 1 batch could last 3 days.

Swops
Sugary cereals are non beneficial, swop with oats, greek yoghurt and fruit, spice it up, if you can.
Full fat products, swop to low or non fat.
Chips swop to sweet potato mash or air fryer wedges
Red meats, substitute a third, or even a half with chic peas, kidney beans, or any other type of bean or pulses. Not only will you feel better after your meals, you could add 5 years to your life. Also this will save you quite a bit of cash.
White sugar, swop to honey, or at least demerera, which is brown sugar and less processed. You can halve your intake and reduce gradually without noticing too much and should feel the benefits quickly.
White bread and pastas or rice, switch all to wholemeal, again less processed, less starch, will digest much better through your system and take harmful toxins with it.
Crips, swop to crisp breads with low fat soft cheese, houmous or any other natural topping and spice. Crisps are one of thr most pointless and damaging things to our system. They clog up our arteries and cause other damage. Also, for me personally, why pay £1 for a third of a potato ?!!
Swop fatty oil for a veggy oil or spray (even better) and swop fried food with boiled, baked or air fryer cooked dishes
Frozen veg can be bought for £1 a kilo in Aldi and spiced up with a can of tomatoes and spices, is the perfect substitute for a microwave meal, which do not taste very nice, are expensive and bad for you.
Swop chocolate treats with berries, for the sweetness, and a bar of dark chocolate broken down in to chunks and have a chunk to stem the cravings.
Swop all dairy for low or non fat and commercial yoghurts for greek yoghurt with all bran cereal. Add your own fruits, seeds and spices to make delicious and healthy meals.
Find what works for you. Chick peas, lentils and other pulses can be surprisingly tasty when mixed with spices, use fresh, frozen or tinned vegetables. You cant go wrong.

 Embark on a journey of changing tastes and habits , you don,t have to be a saint. Enjoy experimenting and realise eating healthy can also be cost effective. It can also be easy to cook, when you throw it all in a slow cooker. Look online for soup and veg recipies  Feel the difference in a matter of weeks.
If this seems challenging, another tip to remember is that after 21 to 28 days, our taste buds change and develop. All the unhealthy foods you ate before will no longer have the same appeal. Especially when we remember the long term harm they can cause to our well being.

Best of Luck  All

Donna-Marie@ The Uplifted
If you are experiencing issues or have queries please feel free contact me.
I have a qualification in nutrition and excercise and will answer quickly on : theupliftedipwich@gmail.com

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