RIP Steve Jobs

Courtesy of fabulouskblog.com (Pinterest)

Studio 61B

There are many things that I like about Pilates, not least of which is that it is so retro. Contrology is what Joseph Pilates called it. The equipment is rather Rube Goldberg, improvised originally from bed springs and the like, and the effect something between physiotherapy and S&M!!  This photograph was taken in his Greenwich Village Studio in the 1950s.

Yesterday was my first studio session.  I have been doing mat classes for a little while now but due to repetitive strain on my back from working position and 'blogging' I realised I was needing to really target my weaker areas.  The fact that a trip to Thailand for Christmas looms may have also been the catalyst!

Fiona Barbour-Smith  www.precisionpilates.org teaches mat classes from her beautiful basement on Ramillies Road in Chiswick and Studio Pilates at 61B South Parade, W4 5LG.

Mat classes are £12 per session and they run through school term time.
Studio sessions (£30) throughout the year.
Contact Fiona for more details or visit website.





















Pictures courtesy of pinterest

Chicken Soup for the Soul!

After every roast chicken I put the carcass straight into a pot for a hearty broth.  They say chicken soup is natures penicillin and that sure is what I need with this hacking cough!  It must be the extremes in temperature!!

I stumbled across this recipe courtesy of Lauren Liess at purestylehome.blogspot.com
As I usually stuff the cavity with lemons when roasting I thought accentuating the lemon flavours would be a different take on the traditional...  I have made a few additions like the coconut milk instead of cream and coriander instead of parsley.

Ingredients:

4 tbsp butter

8 shallots, thinly sliced

2 carrots, thinly sliced

2 celery stalks, thinly sliced

1 1/2 cups chicken from the cooked carcass or leftovers.

3 lemons

2 quarts chicken stock (make by boiling up the carcass with a carrot and a leek.  I reserve the juices from the roasting pan, put in the fridge and skim the fat off before adding the flavoursome jelly to the stock the next day)

Angel hair nests (you can do angel hair if can't find the pasta nests.)

2/3 cup heavy cream or coconut milk

salt & pepper

Fresh Parsley/Coriander & Lemon Slices to squeeze and garnish.

 

This looks sure to beat the lurgy!

 

The art of the Ponytail...

The look of the season is the ponytail.  Today's In Style mag has enlightened me to the fact that even with my locks not being long enough there is a new 'pony menu' at Hershesons Blow Dry Bars.  They actually have fabulous falsies!  And, Hersheson insists, when you get them home they are just as easy to attach yourself.

hershesons.com; £60 for hairpiece, wash and fitting.  What fun as we approach the pre-Christmas party season!

It's not Botox!

NO, it ain't Botox! Today, skin analyst expert Kerri from IIAA (International Institute of Anti Aging) will enlighten 8 lucky ladies to the future of their skin with the help of Visia Technology.

I hope those of  you coming get a lot out of it!
It's the start of the most beneficial skincare and treatment regime you will have in your lifetime! 

HAPPY FRIDAY and HAPPY WEEK-END!







Image:  Pinterest

Sun shines on....

Have a GREAT Wednesday Londoners!
Let the Vitamin D do its synthesis!

Vitamin C

 

 

 

 

 

 

Vitamin C is a water-soluble vitamin that is necessary for normal growth and development.

Probably a good time of year to start consuming more of it as we approach our Autumn in the UK.

Water-soluble vitamins dissolve in water. Leftover amounts of the vitamin leave the body through the urine. That means you need a continuous supply of such vitamins in your diet.

Function

Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is used to:

• Form an important protein used to make skin, tendons, ligaments, and blood vessels
• Heal wounds and form scar tissue
• Repair and maintain cartilage, bones, and teeth

Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals.

• Free radicals are made when your body breaks down food or when you are exposed to tobacco smoke or radiation.
• The buildup of free radicals over time is largely responsible for the aging process.
• Free radicals may play a role in cancer, heart disease, and conditions like arthritis.

The body is not able to make vitamin C on its own, and it does not store vitamin C. It is therefore important to include plenty of vitamin C-containing foods in your daily diet.
For many years, vitamin C has been a popular remedy for the common cold.

• Research shows that for most people, vitamin C supplements or vitamin C-rich foods do not reduce the risk of getting the common cold.
• However, people who take vitamin C supplements regularly might have slightly shorter colds or somewhat milder symptoms.
• Taking a vitamin C supplement after a cold starts does not appear to be helpful.

Food Sources

All fruits and vegetables contain some amount of vitamin C.
Foods that are the highest sources of vitamin C include:

• Cantaloupe
• Citrus fruits and juices, such as orange and grapefruit
• Kiwi fruit
• Mango
• Papaya
• Pineapple
• Strawberries, raspberries, blueberries, cranberries
• Watermelon

Vegetables that are the highest sources of vitamin C include:

• Broccoli, Brussels sprouts, cauliflower
• Green and red peppers
• Spinach, cabbage, turnip greens, and other leafy greens
• Sweet and white potatoes
• Tomatoes and tomato juice
• Winter squash

Some cereals and other foods and beverages are fortified with vitamin C. Fortified means a vitamin or mineral was once removed and  been added back to the food. Check the product labels to see how much vitamin C is in the product. But don't be fooled by this.  It is usually only the amount that was taken away in processing that has been returned and they say it is 'fortified'.
Cooking vitamin C-rich foods or storing them for a long period of time can reduce the vitamin C content. Microwaving and steaming vitamin C-rich foods may reduce cooking losses. The best food sources of vitamin C are uncooked or raw fruits and vegetables.  As we do not eat an all raw diet, it is best to also supplement with Vitamin C in tablet form to keep our levels optimum.

Side Effects

Serious side effects from too much vitamin C are very rare, because the body cannot store the vitamin. However, amounts greater than 2,000 mg/day are not recommended because such high doses can lead to stomach upset and diarrhea.
Too little vitamin C can lead to signs and symptoms of deficiency, including:

• Anemia
• Bleeding gums
• Decreased ability to fight infection
• Decreased wound-healing rate
• Dry and splitting hair
• Easy bruising
• Gingivitis (inflammation of the gums)
• Nosebleeds
• Possible weight gain because of slowed metabolism
• Rough, dry, scaly skin
• Swollen and painful joints
• Weakened tooth enamel

A severe form of vitamin C deficiency is known as scurvy, which mainly affects older, malnourished adults.

Function

Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is used to:

• Form an important protein used to make skin collagen, tendons, ligaments, and blood vessels
• Heal wounds and form scar tissue
• Repair and maintain cartilage, bones, and teeth

Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals.

• Free radicals are made when your body breaks down food or when you are exposed to tobacco smoke or radiation.
• The buildup of free radicals over time is largely responsible for the aging process.
• Free radicals may play a role in cancer, heart disease, and conditions like arthritis.

The body is not able to make vitamin C on its own, and it does not store vitamin C. It is therefore important to include plenty of vitamin C-containing foods in your daily diet.
For many years, vitamin C has been a popular remedy for the common cold.

• Research shows that for most people, vitamin C supplements or vitamin C-rich foods can reduce the risk of getting the common cold.
• However, people who take vitamin C supplements and do get a cold might have slightly shorter colds or somewhat milder symptoms.

Food Sources

All fruits and vegetables contain some amount of vitamin C.
Foods that are the highest sources of vitamin C include:

• Cantaloupe
• Citrus fruits and juices, such as orange and grapefruit
• Kiwi fruit
• Mango
• Papaya
• Pineapple
• Strawberries, raspberries, blueberries, cranberries
• Watermelon

Vegetables that are the highest sources of vitamin C include:

• Broccoli, Brussels sprouts, cauliflower
• Green and red peppers
• Spinach, cabbage, turnip greens, and other leafy greens
• Sweet and white potatoes
• Tomatoes and tomato juice
• Winter squash

Some cereals and other foods and beverages are fortified with vitamin C. Fortified means a vitamin or mineral has been added to the food. Check the product labels to see how much vitamin C is in the product.
Cooking vitamin C-rich foods or storing them for a long period of time can reduce the vitamin C content. Microwaving and steaming vitamin C-rich foods may reduce cooking losses. The best food sources of vitamin C are uncooked or raw fruits and vegetables.

Side Effects

Serious side effects from too much vitamin C are very rare, because the body cannot store the vitamin. However, amounts greater than 2,000 mg/day are not recommended because such high doses can lead to stomach upset and diarrhea.  However at the first sign of a cold one can consume greater amounts to fight the infection.
Too little vitamin C can lead to signs and symptoms of deficiency, including:

• Anemia
• Bleeding gums
• Decreased ability to fight infection
• Decreased wound-healing rate
• Dry and splitting hair
• Easy bruising
• Gingivitis (inflammation of the gums)
• Nosebleeds
• Possible weight gain because of slowed metabolism
• Rough, dry, scaly skin
• Swollen and painful joints
• Weakened tooth enamel

A severe form of vitamin C deficiency is known as scurvy, which mainly affects older, malnourished adults.

Recommendations

The Recommended Dietary Allowance (RDA) for vitamins reflects how much of each vitamin most people should get each day. The RDA for vitamins may be used as goals for each person.
How much of each vitamin you need depends on your age and gender. Other factors, such as pregnancy and illnesses, are also important.
The best way to get the daily requirement of essential vitamins, including vitamin C, is to eat a balanced diet that contains a variety of foods.
Dietary Reference Intakes for vitamin C:
Infants

• 0 - 6 months: 40* milligrams/day (mg/day)
• 7 - 12 months: 50* mg/day

*Adequate Intake (AI)
Children

• 1 - 3 years: 15 mg/day
• 4 - 8 years: 25 mg/day
• 9 - 13 years: 45 mg/day

Adolescents

• Girls 14 - 18 years: 65 mg/day
• Boys 14 - 18 years: 75 mg/day

Adults

• Men age 19 and older: 90 mg/day
• Women age 19 year and older: 75 mg/day

Smokers or those who are around secondhand smoke at any age should increase their daily amount of vitamin C to 35 mg.
Women who are pregnant or breast-feeding and those who smoke need higher amounts of vitamin C. Ask your doctor what amount is best for you.

Alternative Names

Ascorbic acid; Dehydroascorbic acid


Advanced Nutrition Programme supplements are available via mail order. 
email:  carleyharrison@btinternet.com


Image:  IIAA- Advanced Nutrition Programme & Pinterest.
References:  Escott-Stump S, ed. Nutrition and Diagnosis-Related Care. 6th ed. Philadelphia, Pa: Lippincott Williams & Wilkins; 2008.Sarubin Fragaakis A, Thomson C. The Health Professional's Guide to Popular Dietary Supplements. 3rd ed. Chicago, Il: American Dietetic Association; 2007.
Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academy Press, Washington, DC, 2000.
Douglas RM, Hemila H, Chalker E, Treacy B. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev; 2007(3):CD0009