According to the World Health Organization, breast cancer is the leading cause of cancer death in women. Since 1985, October is Breast Cancer Awareness Month and like every year we are fed pink campaigns, marathons to run and pink October merchandise to buy. Millions of …
Eating nutrient-dense foods doesn’t have to be expensive, the secret is to buy in-season… Focusing on vegetables and fruit in season is not only a smart money-saving strategy, but it is also the best way to enjoy them when they are at their peak in …
These vegan burgers are a delicious idea for dinner or a packed lunch and they are highly nutritious and quite filling, thanks to the high fibre and protein content.
Sweet potatoes are a great source of fiber, vitamins, and minerals and lentils are an excellent source of plant based protein, which makes them a perfect alternative to meat; they are also rich in iron, B vitamins, magnesium, zinc, potassium and fiber.
Plus, you get all the antioxidant and anti-inflammatory benefits from the spices too!
Serve on a bed of salad, or with some sliced avocado and tomato, and any sauce you like. I’ve used some left-over roasted peppers to make a quick dip.
Makes 8-10 medium sized burgers
For the burgers:
For the sauce:
Steam the sweet potatoes. If you have time, roast them instead, adding some paprika and garlic; it’s a bit longer but you will be rewarded in flavour. Set aside.
Cook the lentils.You can simply boil them in water and drain; I like to cook them with the spices and other ingredients as to incorporate better all the flavours.
Method 1 Rinse lentils and place them in a pot with water. Bring them to a boil over medium-high heat. Reduce heat to a simmer and cook, uncovered, until lentils are tender. Drain and set aside to cool for 10 minutes.
Method 2 Melt the coconut oil in a terracotta pot (or similar) on a medium heat, add the onion, carrot, ginger, turmeric, cumin seeds, chili flakes and some drops of water, stir for a couple of minutes. Add the rinsed lentils and stir for few seconds, then the chopped tomato and stir a bit more; pour in some water and let the lentils cook. Once ready, remove from heat and let cool for 10 minutes.
While the lentils are cooking, prepare the sauce.
Place all the ingredients except the oil in a blender and pulse on high a couple of times, then blend on high while slowly drizzling the oil in.
Adjust seasoning to taste, leave it to rest for a minute, then put it in the fridge until food is ready.
Preheat oven to 400 degrees and line a baking sheet with parchment paper.
Transfer the potatoes to a food processor, add the cumin powder and half of the coriander, then the lentils, tomato paste, flour, salt and pepper and the rest of the coriander.
If you followed method 1 to cook the lentils, add all the other spices and mix well.
Pulse until you get a chunky puree.
Let the mixture sit at room temperature for about 5 minutes to allow flavours to blend.
Using a spoon, scoop a ball of the lentil mash on the baking tray and flatten it out giving it a shape and thickness of a burger.
Bake for 15 min, flip over and bake for another 15 min. Ready!
Summer is almost over, the weather is changing, schools are starting and the routine is taking over our lives once more. Sun light hours are getting shorter and our to-do list is getting full again, not to mention Christmas suddenly almost around the corner… all …
Particularly popular in Italy’s rural areas, frittata was considered in the old times a dish of the poor since it was made with leftovers – usually pasta or vegetables from the night before, and eaten between slices of bread, as a panino (sandwich) by the …
An essential accessory of summer, flip flops used to be a cheap and easy to pack shoe for the beach or pool side on our holidays; more recently though, people have started to favour them as their number one shoe choice in warm weather, wearing them on a regular basis.
They surely keep our feet cool and free to breathe in the heat, and they offer some protection against fungal infections and athlete’s foot when walking around warm and damp public places, such as pools or showers at the gym.
But flip flops were never meant to be our main pair of shoes, and wearing them for long hours can cause more harm than good
In my practice, I see many injuries and chronic foot problems that are triggered by the long-term wearing of flip flops.
Let’s have a look at how they can affect our feet
Our toes have always to grip the flip flops to keep them on while walking, and this constant clenching can lead over time to shortened toe muscles (hammer toes).
This extra work will not only strain our toes and cause fatigue in our feet and calves, but it can also cause inflammation in the soft tissue, ligaments and calves muscles, bringing cramps and tendinitis, affecting our balance, posture and the way we walk, possibly leading to further problems in knees, hips and lower back.
Flip flops provide no arch support and offer little shock absorption, putting pressure and stress on the heels which are continuously pounding the ground as we walk. This can trigger heel and foot pain and can lead to plantar fasciitis, tendinitis and stress micro fractures, all of which can take a long time to heal.
Since flip flops don’t provide any ankle support to help hold the feet in place, there is an increased risk of tripping and injuries like ankle sprains and bones fractures.
Stubbed and stepped on toes and cuts are also quite common, since our feet are completely exposed.
Moreover, the constant friction between the thong of the flip flop and the skin between the toes can cause painful blisters and open sores, which can become easily infected.
This is why flip flops are not meant for a lot of walking and not really meant for the city!
But we still love them… so here are few suggestions on how to get the best out of them
And here are some good stretches…
Sitting cross-legged. gently twist and turn sideways each toe for a minute or two, making sure to work along all its length, from the base to the very top.
Then, interlace the fingers of your left hand with the toes of your right foot.and gently spread them out and away from each other for one minute. Repeat with the other hand and foot.
You can also use pedicure spacers to improve your toes range of movement while watching TV.
Remember to wiggle your toes regularly!
Stand up straight and place your left leg back behind you, tucking the toes under and placing them on the floor. Try to hold this stretch for a minute or so; if you feel too uncomfortable, stop, rest and start again; you can also try this stretch while sitting, if easier.
Stand near a wall with one leg forward and the front knee slightly bent. Keep your back leg straight, heel on the ground, and lean toward the wall. Feel the nice stretch along the calf of your back leg.The further apart your feet are, the deeper the stretch will be. Hold this stretch for 20 seconds, switch leg and repeat.
Stand on a step and place the ball of your feet on the edge of it, with your heels off the step; if easier, hold on something, like a wall or the handrail of your stairs. Slowly drop your heels down until you feel that beautiful stretch along the back of your legs, hold for 20 seconds, release, and repeat 3 times.
Downward Dog. I love this yoga pose for many reasons, it should really be part of our daily exercise routine. It brings blood flow to our brains, it tones our core muscles, it stretches and strengthens our arms and shoulders, our spine and whole back, and our hamstrings and calves. Starting on all fours, tuck your toes under and lift your hips toward the ceiling, straightening your knees so your body is in an inverted V shape. Press your heels towards the ground, the closer they get to the floor, the deeper the calf stretch will be. Bend slightly your knees while still pressing your heels towards the ground to stretch the lower part of your calves. Lower your knees to the floor to come out of this pose.
Eating nutrient-dense foods doesn’t have to be expensive, the secret is to buy in-season… Focusing on vegetables and fruit which are in season is not only a smart money-saving strategy, but it is also the best way to enjoy them when they are at …
A refreshing crunchy salad, ideal for these Summer days, packed with vitamins, minerals, antioxidants and lots of flavour! Ingredients ¼ head red cabbage (shredded) 1 fennel, thinly sliced 1 red apple, cut in small chunks Pumpkin seeds 4 tbsps tahini ½ tbsp …
On a typical morning routine, even before stepping out of our front door, we have already slathered on our body many toxic chemicals without even realizing it.
Soaps, shower gels, shampoo, conditioner, toothpaste, deodorant, body lotions, face creams, makeup, nail polish, perfumes, aftershaves, cologne, sunscreen… the list is long.
Many of us don’t really think about our beauty care products, believing that if it is advertized and sold it must be safe.
It is not. Commercial body care products and makeup are full of preservatives, synthetic fragrances and chemical compounds.
And if we consider that the skin is our biggest organ and if we think of dermal absorption, it comes naturally to care about what we put on it.
Plus, we are applying (or spraying – inhalation exposure) these chemicals on our skin daily, and the repetitive use can clearly lead to an accumulation of toxins in our system.
Most of these chemicals are considered endocrine disruptors, this means they interfere with our hormonal balance (BPA, or bisphenol A, is one of the most famous), in particular reproductive (1) and thyroid health (2).
There are also studies which shows a possible relationship between endocrine disruptors and some chronic conditions, such as obesity (3, 4, 5), IBD (6), and asthma (7)
Let’s have a look at the most common ones
This category includes parabens, triclosan, benzophenone-3 (oxybenzone – commonly found in commercial sunscreens), BHA, BHT and BPA, amongst others.
There are many studies that looked at phenols as a category, which linked them to breast cancer (17,18) and pregnancy issues (19), such as altered reproductive and thyroid hormone levels during gestation (20).
Widely used as preservatives in cosmetics, parabens interfere with reproduction (10), the nervous (11) and the immune system (12); they have been found in human breast cancer tissue (13, 14, 15, 16) and they are able to disrupt metabolic pathways, contributing to adipogenesis (8) and obesity (9).
Some of them have been banned by the European Commission, but many are still in our products.
Based on an extensive peer-reviewed research, more than 200 scientists and medical professionals agreed that triclosan (and triclocarban) is an environmentally persistent endocrine disruptor and can bioaccumulate (21)
One of the most commonly used antibacterial agents, triclosan may also increase the risk of asthma in children (22), allergies and food sensitivities (23)
These compounds are antimicrobial, so they also may have a negative impact on our microbiome.
These chemicals are commonly found in soaps, toothpaste, shampoos and foaming products, and are often corrosive and irritate the skin (24, 25).
One study at the University of Japan showed that they can also stimulate free radicals production (26), and another one showed their impact on DNA synthesis (27)
Phthalates are a group of chemicals used in many personal care products, such as nail polish, hair sprays, aftershave lotions, soaps, shampoos, perfumes and other fragrance preparations.
There are many studies that show the potential impact these chemicals can have on our health, in particular on ovary health (28) and early onset of menopause (29), liver function and cardiovascular health (30), allergies, asthma and immune functions (31)
High levels of phthalates in cosmetics products have also raised concerns for sales assistants, who are exposed to them daily for a prolonged period of time (32).
In a study that looked at skin wipes, the researchers found the palm of the hand to be the highest point for dermal absorption, and they concluded that washing hands with soap and water was able to reduce phthalates absorption by 50% (33); if we consider that usually people use skin wipes when washing facilities are not available, it is easy to understand the high risk of exposure.
Most fragrances are synthetic chemicals. Many studies have shown that repeated exposure can affect the nervous system, causing also anxiety and depression (34, 35)
A petroleum-based ingredient commonly found in skin care products and in plastic. Being a derivative of crude oil, it contains hydrocarbons which have the potential to be dangerous for our health.
Baby oil is 100 percent mineral oil.
Many studies show the consequences of exposure, such as an increase of pro-inflammatory cytokines and autoimmunity, the so-called Autoimmune/inflammatory syndrome induced by adjuvant – by mineral oil (ASIA-MO) (36, 37).
Cosmetic body modelling can also become dangerous, since mineral oil is one of the most common injected substances, and it can lead to ulceration, disfigurement and even death (38).
Concerns have also been raised for mineral oil content and absorption risk in lipsticks, since here we are talking ingestion as well (39).
Another petroleum-based class of ethylene glycol polymers that tickens, moisturizes and stabilizes, commonly found in cream-based cosmetics, laxatives and oven cleansers amongst others.
PEGs are normally followed by a number corresponding to how many units of ethylene glycol they contain; the lower the number, the more easily they are absorbed into the skin.
While PEGs can be mild irritants, they are not desirable primarily because they act as penetration enhancers for other harmful ingredients, which will be absorbed more easily through the skin.
Depending on manufacturing processes, PEGs are often contaminated with ethylene oxide (used to make mustard gas) and 1,4-dioxane (40).
Ethylene oxide is a known human carcinogen, potentially harmful also to the nervous system (41), and 1,4-dioxane is a possible human carcinogen and it is persistent in the environment, which means it does not degrade easily.
FRPs are used in many personal care products,such as nail polish and glue, eyelash glue, body wash, hair gels, shampoo.
These ingredients are of concern because they slowly and continuously release small amounts of formaldehyde (48), which the International Agency for Research on Cancer classifies as a known human carcinogen (42)
Many studies have shown the link between formaldehyde exposure and cancer (43, 44), with most of the research focusing on risks from inhalation.
It can also be absorbed through the skin and cause allergic reactions and dermatitis (45, 46)
A 2015 study determined that longer storage time and higher temperature increase the amount of formaldehyde released from FRPs and could ultimately lead to more severe health concerns (*48)
The European Union mandates that formaldehyde-releasing preservatives in cosmetics be labeled as such if they exceed .05%. Other countries regulations are more relaxed, so be careful to avoid the following:
Formaldehyde, quaternium-15 (one of the most sensitizing, used in mascara, eyeliners lotion and shampoo – 49), DMDM hydantoin, imidazolidinyl urea, diazolidinyl urea, polyoxymethylene urea, sodium hydroxymethylglycinate, bromopol and glyoxal, methenamine
Heavy metals are ubiquitous in cosmetics, and the bioaccumulation beyond healthy levels through regular use is disturbing (50, 51). Take lead for example, which we can find through contamination in lipsticks, foundations and whitening toothpaste.
Lead is a proven neurotoxin (52), also linked to issues in pregnancy (53) and miscarriage (54).
Triethanolamine (TEA), Diethanolamine (DEA), and Monoethanolamine (MEA) are amino alcohols used in cosmetic formulations as emulsifiers, thickeners, detergents, and alkalizing agents. They are often found in products that foam, such as bubble baths, body washes and shampoos.
They have been linked to liver cancer (55, 56, 57) and the European Commission has prohibited diethanolamine (DEA) in cosmetics, to reduce contamination from carcinogenic nitrosamines.
They may seem harmless, but the reality is that absorption of these colorants can damage the skin, deplete the body of oxygen, and in extreme cases, lead to death. The majority of these pigments are made from coal tar – a substance known to cause cancer in laboratory animals – and can be contaminated with heavy metals.
Almost ubiquitous in cosmetics, this petroleum-derived substance is the same chemical used in antifreeze and as a solvent in shellac.
Both inhalation and ingestion are dangerous – leading to dizziness, nausea, vomiting, and, in extreme cases, to coma.
These are a group of chemicals derived from silicone, and they are widely used in cosmetics to soften, smooth, and moisten.
They have the ability to accumulate, and a high degradability and toxicitylevel (58).
They are considered endocrine disruptors and toxic to the reproductive system.
Being worth billions of pounds as it is, the beauty industry is not going to make transparency a priority, so it is up to us to educate ourselves.
What can we do to limit our exposure to these toxins?
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This year, Nutrition To Heal and CORD (Chinmaya Organization for Rural Development) organized a 7 days workshop in Killinochchi, Jaffna, on how to make natural skin care products using only natural ingredients available locally. CORD is a non-profit organization which focuses on education and sustainable …