Problems of a perfectionist

Hi y'all,

I just wanted to say sorry I've been a bit MIA as of late. I think I got a bit sidetracked in regards to what I wanted to achieve with this blog........instead of producing a blog/outlet for me to share my experiences; regarding food and is affects on my skin, health and general well-being........ I seem to have ended up just posting the odd recipe here and there. 

In my typical Virgo style I have wanted and tried to make everything perfect before putting it out there and this has resulted in creating a disconnect between me and the reader(if there are any...sorry still working on my self-love). 

Trying to make everything pristine and high quality it restricted me in how much I could blog; as each post would take soooo long. Now don't get me wrong, wanting things to be right and having a clear vision and focus is not always a bad thing; however when it becomes overwhelming and all encompassing is when you know you have taken it too far. I am not ashamed to admit that I am an easily stressed person...but when I realised that writing a post was causing anxiety...or more so NOT writing a post was even worse...I figured I need to check myself :p 

I have recently come across other people in the health industry (via YouTube or articles) describing the same situation.........there advice was to just do it, just write, record, whatever....just get it out there...and be consistent.....so here I am. 

From now on I am going to post regularly; whether it be a recipe, a great product I've found, a new fitness craze...or just my daily thoughts, feelings or inspiration........

I look forward to sharing.

Speak soon

Sophie x

Maple and tumeric king prawns

So I conjured this up one afternoon...I wasn't too hungry but wanted a little snack (however after I had eaten it I wished I'de made more). If you are hungry you can bulk this meal out with brown rice, rice noodles, sweet potato fries, vegetables or a large salad.

This meal is full of ingredients that are great for your skin; tumeric is a super anti-inflammatory aswell as the bell peppers- perfect for skin conditions such as acne, psoriasis or eczema. The prawns contain Selenium which is also vital for the overall health of your skin. 

So here it is....

Ingredients

1/2 pre-cooked pack king prawns
drizzle of maple syrup (or season to taste...remember its still sugar)
tbsp tumeric
white onion
yellow bell pepper
pink himalayan salt
black pepper
1tsps coconut oil

Make sure you maple syrup is 100% maple syrup and not full of added sugars ect...

 <-- Click image to view or buy

How to..

. dice the onion and bell pepper to preferred size

. melt the coconut oil in a frying pan

. fry the onions for couple minutes

. add the prawns and bell peppers 

. drizzle in the maple syrup and sprinkle on about a tsps of tumeric

. stir to ensure all ingredients are mixed

. cook until prawns are hot

. lay on bed of fresh spinach or add spinach to the dish and wilt down

. Enjoy on its own or with brown rice, rice noodles, veg, or sweet potatoes

*NOTE - to enable better absorption of the curcumin eat with black pepper

Skin Health Benefits

Prawns
. selenium
. zinc
. omega 3 fatty acids
. protein
. b12
. b6
. niacin
. phosphorus
. magnesium

tumeric
. curcumin

bell peppers
. beta carotene
. vit b6
. vit c
. vit d
. iron
. magnesium
. antioxidant
. vit a
. potassium 

maple syrup (maple syrup is still a sugar so best to have in very small doses)
. zinc
. iron
. manganese
. potassium
. calcium



* zinc - hormone balancing, regulates sebum production, aids with wound healing
* beta carotene - (plant form of vitamin A) - anti-inflammatory, form of fat soluble antioxidant(protection the collagen producing layer of your skin)
* selenium  - long term skin health - potent antioxidant - anti-inflammatory
* essential fatty acids - helps the body produce its own anti-inflammatory compounds
* phosphorus and magnesium - for healthy bones and teeth
* b12, b6 - help with the production of red blood cells
* curcumin - powerful anti-inflammatory, antioxidant (protect are bodies from free radicals), believed to have cancer fighting properties, said to help clear amyloid plaques (key feature of Alzheimers), anti-depressant, 



Let me know how you get on by posting your comments below...

My journey to good skin - What worked for me......

Hello lovely people!!

Sorry it's taken me so long to update the blog; I've been busy with my final teaching placement which has taken up all of my time.

Over the last few months, and more recently the last week, I have had many people asking for my advice on how to improve their skin through diet and products.

I've been wanting to write this post for a while now as I wanted to share my experience and success with certain products over the last year!

My Story: First off, if you have read the 'About Me' post you will know I have suffered for over 15yrs with various skin issues; but mainly acne. This is an extremely distressing condition that only people dealing with it can really understand. It used to be so bad I didn't want to go out the house; let alone to work or to a social event. It definitely had a very detrimental effect on my life and self confidence.

Finally I feel I have made a breakthrough!!!!!! Yipeee!! Yey!! I am so happy; but also a little reluctant to celebrate too much (as other sufferers will know) as there is always the worry that this is temporary and it will rear it's ugly head again...at any point. At the moment though I feel ontop of things and that I have come out the other side.

What i've tried: Right let's get down to it..... over the years I have tried numerous products, treatments (even resorting to skin peels)and some may have provided temporary relief but nothing has ever tackled the issue fully. I think the main difference was made when I decided to cut back on the chemicals I was putting in my body and on my skin

The first product I tried was Mirander Kerr's 'Kora Organics' organic and natural skincare range created by a STUNNINGLY beautiful model(maybe that's what persuaded me to part my cash and purchase this product). I have mixed reviews with this product. At first it really worked and cleared my skin...but disappointingly this was short lived. It did feel lovely on the skin and smelt great but It just didn't work long term for me; also it is extremely expensive to purchase and ship from Auz....or to buy from Net-a-porter at about £40/£50 a pop!!! If you have clear skin I assure this would be a lovely, organic, natural product to use but it just didn't do enough for me. 

What worked: Moving on a year I was 'googling' 'The 10 best natural cosmetics'or something similar(Kora was in there)and I came across the product I use now; a product by 'Desert Essence' 

'Desert Essence thoroughly clean face wash'

 (click image to view or buy)

This product has dramatically improved my skin condition. I'm not sure what it is exactly...maybe the tee tree, the castile soap, or the natural oils...i'm not sure...but I don't care!! Ha.

It can be a little drying; which for me with oily skin is great. However whenever my skin is feeling a little sensitive I mix it up with another of their washes:

'Desert Essence Organic Gentle Nourishing Cleanser'

(click image to view or buy)

This wash is organic, gentle and smells great!! Both these products as you can see are a little more gentle on the old purse strings and more'manageable' to buy on a regular basis....which is a definite bonus.

Minerals
I can't give all the credit to these products however as at the same time as using these products I started; and have been religiously taking Zinc Gluconate and Selenium supplements. I get mine from a company called 'Health Aid'

'Health Aid- Zinc Gluconate (<--click to view)

'Health Aid- Selenium (<--click to view)

Reading

'Dale 'Pinnock's' The Clear Skin Cookbook (<--click to view or buy)

This book is absolutely amazing if you are suffering from any skin condition or if you just want to improve the general health of your skin/body. 

The book starts with explaining in detail the characteristics and causes for common skin conditions such as; acne, psoriasis, eczema etc. It then goes on to talk about the general workings of the skin (each separate layer) and how to maintain the health of each one. What I love is that this book doesn't just make you think 'Oh how can I heal my acne'...it makes you question 'how can I look after, heal and maintain the overall health of my skin'. It's so easy to read and a must have book for anyone wanting to improve their skin!

Diet

In regards to diet I don't drink cow's milk if I can help it, instead I substitute with 'brown rice milk' from Rude Health(<--click link to view or buy)

I also cut down dramatically on eating MEAT! I believe this was a great factor in reducing the inflammation of my skin. However I will have it occasionally (twice a month) but I will make sure it is organic/free range. I guess I am a practising 'pescetarian' - someone who eats fish and seafood..but not meat. Also If I am feeling slightly groggy or lethargic I will eat more salads over cooked veg....seems to make me feel lighter and fresher.

Another product...how can I forget!!!!! Coconut oil My saviour!!!! (<--click link to view or buy). I also suffered at various points with perioral and periocular dermatitis. Organic coconut oil helped relive the symptoms dramatically and in some cases cleared it up completely!!!!! I use coconut oil for everything; I eat it, cook with it (stable at high temperatures as opposed to other oils), use on spots (especially cysts - to take down inflammation), on split ends, in smoothies....my sister is currently using it on my 6 month old nieces nappy/chin(milk/dribble) rash...I'll keep you updated on the results. 

I would like to say I am not a doctor or nutritionist and what worked for me may not work for another. All I hope is that my experience can help another in some way; whether improving an existing skin condition or providing hope that there is light at the end of the tunnel.

Well I have waffled on long enough. I hope that this blog helped anyone dealing with a skin condition (or anyone looking to improve their overall skin health/ reduce their chemical intake). If you have any further questions do not hesitate to comment below and I will get back to you asap. 

Keep your chin up. Peace out. Namaste. xx

Check out my posts on twitter and instagram @sophiesticatedhealth

Disclaimer: I am trying out Amazon affiliate links to see if I can make a few pennies from the recommendations I make. Any products bought through my links will provide me with a small commission. At the moment I have made all of 50p ha so I'm not going to be quitting my day job but...every little helps eh. You also can't redeem your money till you get to £25 so I wont be spending any time soon. Anything that I do eventually make will be used to buy more ingredients/products to try and review for you guys. All products I recommend are actual products I use and have found useful. I hope they can help others too.

Anti-inflammatory

Roasted sweet potato, red pepper and tomato soup with oregano and paprika




Slight variation on a soup I posted earlier but I promise you this won't disappoint...possibly my favourite soup so far...and full of so many skin healing foods. 

This time I left out the onion(may try it next time) but added some juicy tomatoes, a sprinkle of oregano and a healthy covering of paprika..so yummy and it fills the kitchen with the most amazing aroma!!!!


I love this soup because...it contains the super anti-inflammatory foods...sweet potatoes and red bell peppers. Both ingredients contain beta-carotene which is known to have anti-inflammatory properties which is perfect for any skin condition or inflammatory disease.

I read somewhere that if you have a skin disorder then you will generally have a digestive problem; but not the other way around. Our digestive system makes up approx 80% of our immune system and if aggravated or put under stress; through lifestyle or dietary choices our body can react in a variety of ways; gas, bloating, muscle pain, skin disorders, insomnia, constipation and many more.

To counter-act these affects we need to cleanse our body of toxins by replacing highly processed foods full of refined sugar, table salt and man-made chemicals with clean whole fresh foods that are appropriate to your individual body. Using these nutrient filled foods we can start to heal our bodies from within...and inadvertently our skin!! Yey! 

Love your body and it will love you back!

Sorry I've waffled, here's the recipe..... ;)


Ingredients

3/4 garlic cloves (less or more depending on personal preference), chopped
3 x sweet potatoes
2 x red bell peppers, diced
whole packet of on the vine cherry tomatoes cut into quarters
600 ml of organic vegetable stock
Himalayan pink crystal salt
paprika powder
oregano powder

Toppings
chia seeds
pumpkin seeds
sunflower seeds

How to:

. season the potatoes with olive oil, salt and pepper
. roast in the oven until they start to soften

. add the peppers and tomatoes and drizzle with more olive oil 
. finely chop the garlic and add to the mixture
. sprinkle with oregano and put back in the oven for approx 15 mins or until all ingredients soften slightly (careful not to overcook)

. place the roasted mix into the processor and pour in some of the vegetable stock
. Blend until smooth consistency
. Keep adding the vegetable stock until preferred consistency

The soup was warm enough for me and I didn't want to heat it in case I destroyed more of the vital nutrients in the vegetables. If you prefer your soup hot...reheat on the stove to your desired 
ttemperature

Finishing touches:

. Pour the soup into a bowl and season with ground black pepper
. sprinkle on the chia, pumpkin, and sunflowers seeds
. store the remaining soup in the fridge or freezer to enjoy at a  later date




Skin Health Benefits

Garlic
. vit c
. selenium
. vit B6
. antioxidant
. anti-inflammatory, immune boosting, natural antibiotic, regulates blood sugar levels
. natural prebiotic
. antibacterial
. antimicrobial
. antifungal
. anti-parasitic

sweet potatoes/ red bell peppers
. beta carotene
. vit b6
. vit c
. vit d
. iron
. magnesium
. antioxidant
. vit a
. potassium

Pumpkin seeds 
. zinc 
. essential fatty acids 

chia seeds
. fibre
. high source of protein.
. calcium
. magnesium
. antioxidants
. omega 3-fatty acids
. manganese
. phosphorus

* zinc - hormone balancing, regulates sebum production, aids with wound healing
* beta carotene - (plant form of vitamin A) - anti-inflammatory, form of fat soluble antioxidant(protection the collagen producing layer of your skin)
* antioxidants -  protection against free radical damage
* selenium  - long term skin health - potent antioxidant - anti-inflammatory
* essential fatty acids - helps the body produce its own anti-inflammatory compounds
* vitamin C - helps with production of collagen
* sulpher - important for long term structure and ageing of the skin
* prebiotic - good bacteria found in your gut. Prebiotic feeds another set of beneficial bacteria called 'probiotics'; keeping these two 'biotics' in balance helps maintain the natural gut flora in your intestine...essential for a healthy immune system
* phosphorus - for healthy bones and teeth
* manganese - good for bone health 



Let me know how you get on by posting your comments below...

post on natural skin products coming soon.....

Breakfast

Hi guys, just thought I would share with you my all time favourite breakfast. This is my go to meal in the morning and I look forward to eating it every single time :)

The main ingredients are:

. smoked salmon

. avocado

. poached eggs

Depending on the day I may vary it slightly (very slightly) as shown above; this morning to my disappointment I had run out of avocados(shock horror)so I decided to add a spoonful of cottage cheese instead.

I generally try to avoid bread (reducing my gluten intake) but on the odd occasion I will cheat and have it on wholemeal or soda bread(which I drizzle with olive oil before topping with the main ingredients)

Breakfast is always seasoned with extra virgin olive oil, himalayan pink sea salt and ground black pepper

The perfect poached egg

It's taken me a few years but I've finally 'cracked it' (sorry couldn't help it)!

. Boil water in the kettle before transferring to a small saucepan(depending on how many eggs you are making - I have made up to 4 at any one time).

. When the water in the saucepan is boiled, stir with a utensil to spin the water

. crack egg and drop gently into the middle of the pan(previous stirring of water will mean the whites will 'wrap' the yolk up

. If cooking more eggs, add all at the same time

. leave water boiling for about 15secs - if too bubbly, turn down as this may break the yolk(ultimate error)

. turn the heat down slightly - leave eggs until whites look cooked(really doesn't take long- about 30secs)

. keep checking the yolk - middle where yolk is should be almost transparent - should not see yellowy/white yolk (probably cooked to long)

. get rid of the timer - start using your eyes...get to know the food you're eating!

. May take a couple times to get it right, but once you do....oh boy!

skin benefits

avocado

. antioxidant

. beta carotene

. vit c

. vit e

. omega 9 - fatty acids

salmon

. omega 3 fatty acids

. vit a, b and d 

. antioxidants

eggs

. vit d - egg yolk

. zinc

. vit a

. protein/ amino acids

. iron

. selenium

* zinc - hormone balancing, regulates sebum production, aids with wound healing

* beta carotene - (plant form of vitamin A) - anti-inflammatory, form of fat soluble antioxidant(protection the collagen producing layer of your skin)
* antioxidants -  protection against free radical damage
* vitamin a  - important for development of new skin cells, aids healing
* vitamin b - for healthy skn, nails and hair, regulates skin pigment, 
* vitamin C - helps with production of collagen
* vit e - antioxidant - prevents free radical damage, healing
* vit d - needed for maximum absorption of calcium, bone health, supports growth of protein cells in outer layer of the skin
* omega 9 fatty acids - helps maintain moisture in the skin, reduces facial redness, regenerates damaged skin cells

* omega 3 fatty acids - combat stress, anti-ageing, anti-inflamatory
* protein/ amino acids - generate new proteins within the skin cells(collagen and elastin)
* iron - aids blood cell function, transference of oxygen to the skin
* selenium  - long term skin health - potent antioxidant - anti-inflammatory

Post your 'perfect poached egg' photos below or on instagram...remember to tag @sophiesticatedhealth

Enjoy!! xx

sweet potato and pepper soup

Sweet potato and red pepper soup.........

Ingredients

1 white onion, chopped
3/4 garlic cloves (less or more depending on personal preference), chopped
3 x sweet potatoes, 2 x white potato chopped into small cubes
2 x red bell peppers, diced
600 ml of organic vegetable stock
2/3 tsps of organic coconut oil
Himalayan pink crystal salt

Pre cooking
. season the potatoes with olive oil, salt and pepper
. roast in the oven until soft

Toppings
chia seeds
pumpkin seeds
sunflower seeds

How to:

. Sweat the onions and garlic in the coconut oil until soft or  starting to golden in colour
. Add the roasted potatoes and raw peppers
. Pour in the vegetable stock
. Season with salt and pepper
. Continually stir the soup and bring to the boil
. Blend the soup in a processor or with a handheld device to  your preferred consistency

Finishing touches:

. Pour the soup into a bowl and season with ground black pepper
. sprinkle on the chia, pumpkin, and sunflowers seeds
. store the remaining soup in the fridge or freezer to enjoy at a  later date

Skin Health Benefits

Onions
. sulpher
. natural prebiotic
. anti-bacterial
. anti-microbial

. antifungal
. anti-parasitic

Garlic
. vit c
. selenium
. vit B6
. antioxidant
. anti-inflammatory, immune boosting, natural antibiotic, regulates blood sugar levels
. natural prebiotic
. antibacterial
. antimicrobial
. antifungal
. anti-parasitic

sweet potatoes/ red bell peppers
. beta carotene
. vit b6
. vit c
. vit d
. iron
. magnesium
. antioxidant
. vit a
. potassium

Pumpkin seeds 
. zinc 
. essential fatty acids 

chia seeds
. fibre
. high source of protein.
. calcium
. magnesium
. antioxidants
. omega 3-fatty acids
. manganese
. phosphorus

* zinc - hormone balancing, regulates sebum production, aids with wound healing
* beta carotene - (plant form of vitamin A) - anti-inflammatory, form of fat soluble antioxidant(protection the collagen producing layer of your skin)
* antioxidants -  protection against free radical damage
* selenium  - long term skin health - potent antioxidant - anti-inflammatory
* essential fatty acids - helps the body produce its own anti-inflammatory compounds
* vitamin C - helps with production of collagen
* sulpher - important for long term structure and ageing of the skin
* prebiotic - good bacteria found in your gut. Prebiotic feeds another set of beneficial bacteria called 'probiotics'; keeping these two 'biotics' in balance helps maintain the natural gut flora in your intestine...essential for a healthy immune system
* phosphorus - for healthy bones and teeth
* manganese - good for bone health 



Let me know how you get on by posting your comments below...