10 underrated herbs and spices and their health benefits

We often think of herbs and spices as just a way to make a meal tastier or prettier to look at but did you know they're jam-packed full of health benefits? That's right - your spice rack is a nutritional wonderland and it's high time you took advantage of it. Here are the best herbs and spices to incorporate into your diet according to nutrition expert, Lisa Guy. 

Sage

Sage has many wonderful health benefits including being an excellent memory enhancer. Sage has also been shown to benefit mild Alzheimer’s suffers with word recall. Sage is rich in rosmarinic acid which helps reduce inflammation in the body and has a potent antioxidant action. This health-promoting herb can also help lower cholesterol and triglyceride levels, and has been traditionally used by menopausal women to ease hot flushes. 

10 ways to eat more vegetables

Amp up the vegetables in your diet and you'll not only feel better, you'll be healthier too.

The average adult needs at least three cups of vegetables a day. Are you getting enough?

Here are our top 10 ways:

1) Order them online - A regular online order from your local market guarantees fresh produce every week.

2) Have back-ups - Frozen vegetables can be as nutritious as fresh. Steam them and use minimal water, as it leeches the vitamins.

3) Cut them up - If you cut up carrots and celery and put them in a bowl, the family will munch on them.

Skin through the ages

Life marches on, but you can have a radiant complexion no matter what stage you're at.

20's Fresh faced 

At this age your skin is pretty much perfect. It's fresh, dewy and plump with collagen. Better still, it has superior restorative qualities, meaning you can get away with quite a lot. "When you're in your 20s you can stay out late, drink a little too much and not suffer the consequences, at least not as far as your skin is concerned," says Dr Amy Wechsler, dermatologist and author of The Mind-Beauty Connection (Simon & Schuster). At this age most women do not have any wrinkles at rest (meaning no lines when your face isn't moving), although you may have a few freckles and possibly the odd sunspot.

Help your skin fight ageing

Rejuvenate your skin in your own home without spending a fortune. Here's how.

There are some excellent aspects to maturing: gaining of wisdom, greater acceptance of ourselves, wider life experiences - others are not so hot. Some might consider crow's-feet a sign of a life well-laughed, but for others, frown lines or age spots can be adding years to how they feel on the inside.

When it comes to reducing the visible signs of ageing, it's not necessary to save up for an expensive specialist treatment, because thankfully research and technology have come to our rescue. Now it's possible to look younger on a budget - all from the comfort of home.

The first step is to stop the damage before it occurs by making sunscreen part of your daily beauty treatment, no matter what the weather or time of year. Dermatologist Dr May-Sen Lee says: "Sunscreen SPF 30+ is the most important and effective anti-ageing cream. Applied daily, it protects against the ageing effects of the sun's ultraviolet rays. Prevention is better than repair and reversal."

Best tips for good skin

Diet and beauty tips for a great complexion and smooth, healthy skin.

The skin is composed of three layers: the surface layer (epidermis), the middle layer (dermis) and the deep layer (hypodermis). The epidermis is several layers deep. Cells are created in the lowest layer and take about a month to move to the surface, where they then die. What we see as our "skin" is actually a layer of dead cells. Washing with a cleanser helps to slough off the dead skin cells, leaving the skin looking more vibrant. As well as getting rid of dirt and sweat, cleansers also remove blemish-causing bacteria from the surface layer.

While age does slow the process of cell regeneration, the cycle never stops. The health of these new cells is affected by the food and drinks you consume, your lifestyle and the products you use. Treat your body well, and this will be reflected in your skin. To keep your skin looking good, naturopath Janella Purcell says, "Water is key. Omega-3 from fish oils and/or flaxseed oil is essential. Olive oil, avocado and tahini can benefit the skin. And vitamin E and C are great for skin repair. "

Beauty oils examined

Oils aren't just for cars, cooking and massages. They offer benefits for the face, body and hair too.

Using oils for beauty goes back to the days of the ancient Greeks, Romans and Egyptians, who extracted precious essences from plants to moisturise, soothe and heal the skin.

Cosmetic scientist John Knowlton says: "Today the majority of oils used in skin care are derived from botanical sources too. Each oil is composed of a combination of fatty acid triglycerides and it's the 'fingerprint' of this combination that gives each oil its individual properties that leave skin feeling soft, smooth and supple."

How to use oils

Matoyla Kollaras, director of skincare company Ahava Australia, says oils should be used in conjunction with a good moisturiser.

Spring into beauty

How to freshen up for spring in 10 simple steps.

The 10 steps to getting yourself ready – and gorgeous – for spring.

1. Scrub all over

There’s no better way to remove those dead, dry, dull skin cells to get limbs ready for spring. Look for a body scrub that is both gritty and creamy in formulation; try The Body Shop Shea Body Scrub.

For best effect, exfoliate skin before you step into the shower – this way you’ll be able to really work the product in to dry skin – and concentrate on extra-dry patches, such as knees and elbows. For even better results, start by dry-body brushing, a ritual that not only stimulates a sluggish system, but also lightly sloughs skin. Try: The Body Shop Cactus Brush.

The superfoods making a comeback

The term “superfood” is a relatively new one that some scoff at and call marketing hype for berries, fruits and veg that are as expensive as they are hard to say: 

But before we were chowing-down on chia and cooing about kale, there was superlative-stuffed food lurking on supermarket shelves – and your nanna knew just where to find them. It’s time we took a faded leaf from her book with eight nutrient-rich staples that should be reintroduced to your kitchen. 

Horseradish

If your family’s roots lie in Europe then no-doubt this condiment was as much a part of the Sunday roast as meat and potatoes. The medicinal properties of this plant have been imbedded in folklore, making it a popular traditional treatment for a long list of ailments, from respiratory issues to urinary tract problems. Science seems to be in agreement, with several studies proving horseradish’s worth as an antibiotic, antifungal and antispasmodic. 

Essential nutrients to age-proof your body

As the years pass, your tastes and requirements change, and so do your nutritional needs. When the time comes that you can no longer see your birthday cake for all the candles, these are the essential vitamins and minerals that you should be increasing in your daily diet.

Vitamin B

Alzheimer’s disease can lay waste to even the most vibrant mind, and researchers have recently discovered that a shrinking brain is a key indicator of increased risk. 

However, vitamin B has been shown to counteract a reduction in brain size. Research published last year in the journal Proceedings of the National Academy of Sciences revealed that people who took vitamin B supplements had 90 per cent less brain shrinkage than those on a placebo. 

Foods to help you get glowing skin

We’ve all heard the saying that “beauty comes from the inside”, and while that usually means being kind and compassionate, our inner health really is reflected in our outer beauty.

So much of our health begins with our diet, and that means you can “eat” your way to beauty. Experts say that a few tweaks to your diet can give you whiter eyes and younger-looking, clearer skin.

Here, Saimaa Miller, a naturopath and health coach, and Ricardo Riskalla, a personal trainer, raw food chef and all-round guru to many of Australia’s top models, give us the “glow-down” on what foods to favour to look and feel better than ever.

Whiten eyes with greens

Spinach doesn’t just make you strong, it can also make your eyes look good. 

10 most underrated superfoods

For food to be considered a superfood nowadays it needs two things. Firstly to be slightly overpriced, and secondly to have a fancy name you're not too sure how to pronounce (Acai, goji, chia, quinoa and kamut step right up!). Thankfully, you don’t have to be too cool for school to benefit from these old nutritional favourites. These classic superfoods should never be forgotten. 

1. Sardines

Canned sardines are an economical package of omega 3 fatty acids, protein and calcium. Learn to love these little guys on wholemeal toast for breakfast or a light dinner. Choose sardines in spring water or olive oil.

4 ways to radiant skin

Getting great skin in summer doesn't have to be hard. These 4 tricks will help you get glowing in no time. 

Scrub to boost circulation

Holly Davis, co-founder of Iku Wholefoods, recommends exfoliating with a homemade scrub or dry body-brushing. “Both are known to increase circulation and leave skin glowing,” she says. “To make a ginger scrub, steep a muslin bag of grated ginger in very hot but not boiling water. Once it’s cooled enough to use, dip in a rough cloth and use it to scrub all over. To dry-exfoliate, take a sisal brush [a stiff-bristled brush of sisal plant fibres] or rough cloth and brush your skin.”

Ten steps to glowing skin

Glowing skin isn't just about what you put on it. Staying healthy, fit, following a balanced diet, and incorporating wellness strategies ensures lit-from-within skin in no time. Here beauty expert Shonagh Walker shares how to glow from top to toe in ten steps.

1. Look into lymphatic support

Your lymphatic system won't move unless you do. Give it a boost with exercise that assists it, like Hypoxi. Throughout a 30-minute session you cycle in a horizontal position in a vacuum-sealed chamber. While you cycle, the vacuum interchanges negative and positive pressure, which stimulates lymphatic drainage and blood supply to the stomach, hips, buttock and thighs. Cellulite and fat are reduced and your skin is left smoother and more glowing.

Best ways to spring clean your diet

Nutritionist Lisa Guy's top ways to give your diet an overhaul

1. Clean out the kitchen cupboards

Spring is the perfect time to give your kitchen cupboards a good clean out. Get rid of any processed foods including sugary breakfast cereals and biscuits, chips and chocolates, and any other junk foods. This is one of the best ways to beat temptation when the afternoon munchies hit. 

2. Buy whole foods

Stock your fridge up with a variety of lovely fresh wholefoods including seasonal fruits and vegetables, legumes, nuts, seeds, oily fish, eggs and yoghurt. Buy organic when you can. 

5 reasons to eat more vegetables

Vegetables provide a range of benefits for the whole body.

Here are the top five reasons to put more vegies on your plate:

1) To boost your immune system

Detox and alkalise your gut with organic vegie juices. This is important as the majority of your immune receptors are in your stomach and they need a healthy environment to work properly. Try celery, lemon, carrots, beetroot and spinach.

2) To look after your eye sight

Studies have found diets high in antioxidants, lutein and zeaxanthin, may lower the risk of developing age-related macular degeneration – a leading cause of blindness in Australia, currently affecting one in seven people over the age of 50. Rich sources of lutein and zeaxanthin are found in dark leafy greens such as spinach, broccoli, green beans, silver beet and brussels sprouts.

Recharge your health for spring

Has spring snuck up on you and suddenly you realise you are not emotionally or physically ready to throw yourself into the warmer weather?

Here are some easy-to-action tips to help you spring clean your health today.

Diet

Spring is a great time to conduct a diet audit and see which areas can be improved, says Nutrition Australia spokesperson Orla Hugueniot. 

One of the best ways to fix the family diet is to get into the habit of meal planning. "There are lots of tools online to help you set up a meal plan. And it means you shop in advance for what you need and always have the ingredients on hand."

Healthy spring drinks to get you glowing

It's time to get your glow on! Cenovis Home Economist Mandy dos Santos shares her top five healthy beverages to get you glowing inside and out.

Pine lime smoothie

• Juice of 1 lime

• ½ cup of diced pineapple (fresh or frozen)

• ½ banana (frozen)

• 250ml of milk of your choice/coconut water/100% fresh apple juice

Why it's good: The vitamin C and potassium levels from the pineapple and banana will assist in keeping your immunity strong with the change in seasons. The zing of the lime will also awaken your senses.

Supercharged smoothies

Raise a toast to your good health and show your body some love after all the indulging with these nourishing drinks

Superfood smoothie

This is packed with antioxidants to give you plenty of get-up-and-go. Cacao contains more than 300 phytochemicals to provide health benefits to our nerves, skin, brain and energy levels; maca enhances strength and stamina and balances hormones; and the acai berry tops the charts in antioxidant potency.

• 1 scoop vegan protein powder (chocolate or vanilla)

• 1 tbs cacao powder

• 1 tsp maca

Sip a super smoothie for an energy boost

Nutrition, flavour, a treat in a glass - a healthy smoothie has it all. Recreate two of popular health retreat Chiva-Som's most popular mid-arvo power drinks with these tasty concoctions

• Enzyme boost

• Ingredients

• Serves 1

• 400g fresh pineapple, chopped

• 74g papaya, chopped

• 14g fresh ginger

• Cinnamon, to serve

A guide to natural beauty products

So you’ve made the switch to natural beauty products, now what? The huge range available can be overwhelming so here’s a few tips to point you in the right direction.

‘Natural’ may not be natural

Sometimes, having ‘natural’ written on the label is simply misleading. Always check the ingredients list to make sure the claim in legitimate.

Natural Ingredient standard

Many natural beauty companies will have a ‘Natural Ingredient Standard’ that sets a benchmark for their products and dictates which ingredients can and cannot be called natural. It’s a good idea to look these up before buying to make sure their standards meet yours.

Streamline your skincare

Most of us are time-poor these days - streamline your skincare to suit a busy lifestyle.

In between work, socialising, raising kids, looking after pets, or creating and maintaining a home, there is little time for much else. So, you don’t really want your skin care to be laborious and time-consuming, do you? I sure don’t, so I grilled leading beauty therapist and owner of the Paddington Beauty Room, Anna Field, for her top tips for streamlining skin care.

1. Get a Double Duty Cleanser

“Choose a cleanser that is designed for eyes and face versus a separate eye cleanser,” says Anna. “It will save time and cotton wool.” Anna also adds that while you should double cleanse at night (once for make-up, once for the dirt and grime of the day), it’s OK to single cleanse in the morning.

Is coconut a superfood?

Can this humble, hairy fruit prevent heart disease and Alzheimer's?

A growing band of supporters - including scientists - are singing the healing and restorative praises of coconut.

They cite research and evidence to back their arguments and claim this humble, hairy fruit contains properties that can prevent, or even cure, a wide range of ailments from heart disease to Alzheimer's.

They haven't convinced everyone: the Heart Foundation strongly disputes their claims and says coconut oil in particular is an unhealthy saturated fat and should be avoided. But retired CSIRO scientist and honorary research fellow at the University of Queensland, Mike Foale, says the Heart Foundation has got it wrong. Foale has been studying the coconut palm for more than four decades and believes coconut is a superfood.

4 green smoothie recipes

A green vegetable-based drink a day may be the secret to keeping the doctor away and stubborn weight at bay

Rich in immune-boosting nutrients, . "The most powerful way to up our mineral consumption is to consume a plant-based drink every day, by either blending or juicing vegetables and fruit together," says Kimberly Snyder, nutritionist and detox specialist. Green drinks get their vibrant colour from chlorophyll, a nutrient-rich pigment found in all leafy vegetables such as spinach, kale, celery and lettuce, that cleans the body of harmful toxins, oxygenates the blood and helps boost energy levels.

Juice cleanse

Can living on juice for five days really get rid of toxins and work wonders for your body and your mind?

It was with a little trepidation that I looked at the Schkinny Maninny esky sitting on my front doormat.

I'd signed up for the five-day juice-plus-dinner cleanse and it was day one, 7am. I had detoxed before and was dreading the headaches, foggy-headedness and irritability that I knew were just around the corner.

I am a two-coffee-per-day kinda gal who had put on two holiday kilos so I was not going to escape without side effects, especially after a recent spate of functions.

In the esky were four punchily named juices: Schkinny Leap Frog (kiwifruit green), Schkinny Pine Grapple (carrot orange), Schkinny Lentil Luncheon (tomato red) and Schkinny Fruity Punch (watermelon pink) and a serve of snowpeas, mushrooms, tofu and noodles.

10 good food habits

As the new year gets underway, make sure you don't slip back into the same bad food habits

As life gets back into full swing after the holiday period it can be easy to slip back into old patterns. The start of a new year is a perfect time to identify key dietary behaviours that may be preventing you from reaching your goal weight. Get these habits right, and you will be well on your way to maintaining a healthy body weight.

1. Always eat breakfast

Studies show that individuals who eat a substantial breakfast lose more weight than those who have a small breakfast. Choose eggs or baked beans on wholegrain bread, or muesli with fruit and yoghurt.

The Top Fat-Burning Foods

Certain foods have a very high thermogenic effect, so you literally burn calories as you chew.

Boost your metabolism

It’s true: Certain foods have a very high thermogenic effect, so you literally scorch calories as you chew. Other eats contain nutrients and compounds that stoke your metabolic fire. Feed your metabolism with these.

Whole grains

Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods.

How to cleanse your insides naturally

Lisa Guy shares some tips on giving your guts a good clean.

(Q) What is the best way to cleanse the bowel naturally? I find those fibre gel mixes just sit in my stomach like a block of cement.

(A) For optimal health it is important to have a healthy balance of good bowel flora (or bacteria). Beneficial bowel flora is needed for healthy digestion and immune function. 

Overgrowth of 'bad' bugs (including bacteria, yeasts and parasites) is commonly caused by eating a poor diet, stress, antibiotic use, the contraceptive pill, or excessive alcohol consumption. These 'bad' bugs can produce toxins that cause damage to the lining of the digestive tract, which can lead to poor nutrient absorption and weakened immune function, and reduced, general health.

There are many natural medicines that help to cleanse the bowel of unwanted bugs and help restore a healthy balance of bowel flora.

Eat your way to healthier skin in 7 days

In seven days you can make the changes you need for healthier skin.

Your skin’s health is an indicator of your internal health. Here’s how to keep it looking and feeling good.

Monday

Eat oily fish. Healthy omega-3 fats, which are found in oily fish (salmon, trout, mackerel), help keep skin soft and supple. Anyone with dry or inflamed skin will benefit from increasing their omega-3 intake. Vegetarian sources include nuts, seeds and flax oil, or try a good-quality supplement.

Tuesday

Boost your berry intake. Berries are an excellent source of vitamin C, an important nutrient that helps the skin’s collagen production. Berries are also rich in antioxidants, which help protect against the free radical damage that causes wrinkles. Other excellent sources of vitamin C include citrus fruits, broccoli and parsley.

Juices for amazing skin

Healthy skin is not just about what you put on it, it’s about what you put inside your body, too.

I asked my health guru buddy, Saimaa Miller from The Last Resort in Bondi, Sydney to give us her all time best recipes for amazing skin. They’re exclusive to us, dear readers, so enjoy!!

Oily and blemished skin

You’re going to benefit from a blend of  …

• Carrot (filled with vitamin A, which is a fantastic anti-acne ingredient)

• Grapefruit (citrus helps rebalance)

• Orange (as with grapefruit)