Psoriasis is a very common condition that affects about 1 in 30 people. It’s caused by a pile-up of skin cells that have replicated too rapidly (around a thousand times faster than normal), resulting in the characteristic silvery scale of the condition. Although there’s a strong genetic link, sufferers can make a number of changes to their diet that will help to alleviate the problem.

Beginning with food and drink to avoid, sufferers of psoriasis should limit their intake of sugary foods, as these can fuel the overgrowth of Candida – a yeast that is believed to play a major role in causing psoriasis. Sufferers must also cut down on their consumption of meat and alcohol – both of which can elevate the level of psoriasis-linked toxins in the blood.

As for what they should consume, people with psoriasis need a wide range of vegetables (but not fruit – which can fuel Candida growth) and they should drink plenty of water. Vegetables are a great source of fibre, which binds with toxins, while water is great at flushing toxins out of the body. One specific nutrient found to help people of psoriasis is Omega-3, which we can get from eating oily fish or flaxseed oil.

Why not try my delicious soup below, which may go some way towards alleviating psoriasis.

Barbara’s Pumpkin, Parsnip and Ginger Soup

500g Pumpkin (seeded & chopped)
3 Parsnips (chopped)
1 Onion (chopped)
2 Sticks of Celery (chopped)
1 Clove of Garlic
100g Fresh Root Ginger (chopped)
2 Yeast-free Stock Cubes
200ml Soya Cream
Fresh Ground Pepper
1 ½ Pints Water
10ml Flaxseed Oil

Boil the stock, garlic, pepper together and then add the vegetables and root ginger. Leave to simmer for 15 minutes. Add the cream and flaxseed oil and gently stir. Put in a blender and blend until smooth. (Serves 6)

The good news for sufferers is there are a number of foods you can eat that will help to alleviate the problem. Likewise, there are foods you should avoid. They are summarised as follows:

Eat foods rich in beta-carotene (such as green leafy vegetables, carrots and sweet potatoes). These foods are not only good for the skin but also provide some protection against cancer and heart disease.

Eat foods high in zinc (such as beans, oats, pumpkin seeds and sunflower seeds)

Avoid foods containing iodine (iodine is added to most table salt, so avoid foods that may be salted, such as chips, burgers and other kinds of fast food)

If you’d like to try a recipe with anti-acne properties, here’s my recipe for:

Sweet Potato Minestrone Soup

1 Onion (chopped)
3 Celery Stalks
½ White Cabbage (thinly sliced)
2 Yeast-free Stock Cubes 400g Tin of Butterbeans
2 medium sized Sweet Potatoes (chopped into bite sized chunks)
2 tbsp fresh Parsley
100g Macaroni Pasta (cooked & cooled)

Place the onion, celery, cabbage, stock cubes, sweet potatoes in a pan and cover with water. Bring to the boil and simmer on a lower heat for approximately 30 minutes. Add a little water if necessary. Add the butterbeans & pasta and simmer for a further 5 minutes. Divide between bowls and top with fresh parsley. Serves 6.

While inevitable that a person’s bones will begin to weaken once they reach their mid-30’s, there are two important things we can do to avoid osteoporosis: exercise (e.g. go for a brisk 30-minute stroll 3 or 4 times a week) and watch your diet!

The key with diet is to maintain healthy levels of calcium. Ten years ago we’d have all said simply ‘drink lots of milk!’ However, there’s growing evidence that cow’s milk (while very good for baby cows!) can cause a number of problems in humans. The good news is there are plenty of healthy sources of calcium, namely green leafy vegetables such as lettuce, cabbage, kale, parsley, watercress and broccoli.

As for what to avoid, alcohol, coffee and soft drinks should all be greatly limited because they all lead to loss of calcium in the body. What should you drink instead? There are no three better drinks on the planet than water, green tea and mangosteen fruit juice!

Why not try my high-calcium recipe for

Creamy Broccoli Soup

2 Cups of Vegetable Stock or Water
3-4 Cups of Broccoli (chopped)
1 Avocado 2 Onions (chopped)
1 cup of kale ½ cup of parsley
1 Red Pepper (chopped)
Cumin & Ginger to taste

Gently warm the stock or water in a pan and then add the broccoli. Heat through for approximately 5 minutes. In a blender puree the warmed broccoli with the pepper, onion, avocado, kale and parsley. If you find this a little thick, just add a little hot water for the consistency you require. Add a little cumin and ginger to taste and serve with a slice of lemon to garnish. Serves 4-6.

doesn’t necessarily mean we have IBS. However, if you do experience any of these symptoms regularly it’s best to see your doctor who will want to rule out anything more serious before diagnosing IBS.

If your doctor says you are suffering from IBS, there’s no need to be overly concerned as it isn’t a life-threatening condition. So, what can you do to alleviate it? Fortunately, there’s a lot you can do – for starters avoid stress and get more exercise, but also make the following simple changes in diet:

• Drink plenty of water (around 2 litres or 6 to 8 glasses a day)
• Avoid sugary food – considered the No. 1 culprit in IBS
• Avoid fatty, fried and processed foods
• Increase your intake of fibre-rich fruit and veg (but avoid ones which are known to cause wind – like sprouts)

A tasty salad that suits many of the IBS sufferers I meet is Persian Rice Salad, which you can make as follows:

2 cups chilled cooked brown rice
Tablespoon olive oil
Juice of 1 lemon
Half teaspoon of fresh dill
3 spring onions
50g cashew nuts
4 fresh chopped dates
1 bunch watercress

Combine olive oil, lemon and dill. Then combine with other ingredients. Serve on a bed of watercress.

already feeling tired.

Tip Number 2 is to eat a healthy diet – which means eating plenty of fruit and vegetables as they are high in minerals, vitamins and antioxidants. On the other side of the coin, avoid a diet high in sugar because

high sugar levels can significantly impair the work of our white blood cells – a major player in our immune system.

What can you do to speed recovery when you’ve already caught a cold? Get lots of rest, drink lots of clean water, and get plenty of vitamin C and the mineral zinc. Vitamin C is found in most fruit and vegetables, although it’s not advisable to drink fruit juice when you‘ve got a cold, as the high sugar levels will counteract the positive effects of vitamin C. Zinc is found in brown rice, oats, meat, tofu, pine nuts, cashew nuts and pumpkin seeds.

If you fancy cooking up a dish that’s high in vitamin C and zinc, why not try my Winter Pumpkin with Apricot and Onion Comfit served on a bed of Kale?…

Ingredients

500g Small Shallots (peeled)
900g Pumpkin or Butternut Squash
1 tbsp Olive Oil Black Pepper to taste
1 tbsp Tamari
1 tbsp Blackstrap Molasses
½ tsp Cinnamon
400 g Apricots
3 tbsp Pumpkin Seeds
1 tbsp Flaxseed Oil
500g Kale (lightly steamed)

Prepare the pumpkin and cut in to thick chunks. Baste the pumpkin in the olive oil, pepper, tamari, molasses and cinnamon then roast in the oven for approximately 25-30mins (190-200C.) Fry the shallots in a pan until golden brown and add the apricots and a touch of water just to cover. When caramelized, add the cooked pumpkin and serve over a bed of steamed spinach (kale). Sprinkle with pumpkin seeds and drizzle with flaxseed oil to serve. (Serves 6)

Cholesterol is one of a number of different kinds of fat in the bloodstream. Unlike ‘the omegas’ (‘essential fatty acids’), however, it has a bad name, which is a bit unfair because small amounts of cholesterol are actually beneficial as they help to patch up damaged parts of your blood vessels. The problem with cholesterol occurs when we have too much because it not only patches up blood vessel walls, but can actually plug a large part of an artery, greatly increasing the possibility of a heart attack or stroke. So, how can we keep our cholesterol levels in check? You’ve guessed it – watch what you eat! Basically, you need to avoid deep-fried meals, too much meat and sweet food. Instead, make sure you get plenty of fruit and veg, and opt for healthy cooking oils like olive, sesame and flaxseed. Some foods that have been found to lower cholesterol levels include onions, garlic, beetroot, sunflower seeds, green beans and salmon. Here’s my recipe for a meal with great cholesterol-reducing properties, chilli-fried green beans with flaxseed oil.

Recipe for Szechuan Chilli-Fried Green Beans with Flax Seed Oil

250g Pack of Fine Green Beans
15ml Sesame Oil
15 ml Fresh Root Ginger (finely chopped)
1 Clove of Garlic (crushed)
1 Red Chilli (finely chopped and de-seeded)
15ml Flaxseed Oil
15ml Toasted Sesame Seeds

Blanch the green beans in boiling water. Heat a wok or large frying pan and add the sesame oil. When the oil is hot, add the ginger, garlic and red chilli and stir-fry. Toss the beans and cook for a further 3 minutes. Add the flaxseed oil, mix well and remove from the pan. Sprinkle with sesame seeds and serve.

Barbara Cox - top nutritionist at Nutrichef (http://www.nutrichef.co.uk) in the UK is passionate about the benefits people get from eating a healthy, well balanced diet. Barbara was inspired by the fact that the Japanese have lower rates of cancer and heart disease than people in the West – primarily because they have a healthy, well-balanced diet.

symptom of serious diseases of the heart or lungs, or even cancer.

As with the vast majority of medical conditions, you have a much better chance of avoiding or recovering from illness if you eat a healthy diet. That means avoiding foods high in fat and artificial additives, and it means eating plenty of different fresh fruits and vegetables, and a little good quality meat. On the beverage front, avoid all caffeinated drinks – they might give you a short-term energy kick, but studies show that the long-term effects are quite the opposite. What you should be drinking is a little fresh juice and at least 2 litres of clean water every single day!

My recipe this week is for Beetroot Soup. It’s full of minerals, vitamins and fibre, and will give you a boost of really healthy calories. If you feel tired then this is a great soup to boost your energy levels

Recipe for Beetroot Soup

1 tbsp Sunflower Oil
1 Red Onion, chopped
1 Clove Gralic, crushed
2 Celery Stalks,
sliced 4 medium Beetroot,
grated 2 yeast-free stock cubes (1 litre of water)
1 tbsp Balsamic Vinegar
1 Sweet Potato,
diced Dill to Garnish

Put the oil in to a pan and fry the onion, garlic and celery until golden brown. Add the beetroot, stock cubes and vinegar and 1 litre of water. Bring to the boil and then lower the heat to simmer for 10 minutes. Add the sweet potato and simmer until soft. Serve with a sprinkling of dill to garnish. (Serves 4)

Barbara Cox - top nutritionist at Nutrichef (http://www.nutrichef.co.uk) in the UK is passionate about the benefits people get from eating a healthy, well balanced diet.

You could either call Nutrichef – the experts in producing healthy meal plans and delivering them to your door – or, if you’re feeling more adventurous, you can follow my top ten tips for a healthy diet.

Don’t worry if you can’t face following them all at once – you can take them step by step, and very soon you’ll be maximising your body’s ability to function efficiently, ward off disease and heal itself.

1. Drink plenty of water. You’ve probably heard it before: we’re composed of 70 to 80% water – it’s true! As well as being the main component of blood and other body fluids, water plays a vital role in maintaining correct body temperature and flushing toxins out of the body. You should aim to drink at least 2 litres a day.
2. Eat plenty of fruit and veg. Fruit and vegetables are simply the best kinds of food for us. First, they are high in fibre, which is essential for the digestive system to work efficiently. Colonic and heart diseases, as well as MS, diabetes and obesity are all associated with a low-fibre diet. Second, they provide a variety of essential minerals and vitamins. Thirdly, most fruit and vegetables contain pigments such as carotenes and flavonoids, which are powerful antioxidants that provide significant protection against cancer, heart disease and strokes.
3. Buy organic produce. Having now persuaded you (I hope!) of the importance of fruit and vegetables, I should point out that organic produce is best. There are over 400 different pesticides and fertilisers used in crop-farming. Many of these artificial chemicals have been linked to cancer, and it is no wonder that farmers themselves have an increased incidence of myeloma and leukaemia. Organic produce is grown without the use of any of these harmful chemicals, and is therefore much safer.
4. Consume fish and fish oils. As well as providing us with nucleic acids needed for our cells, fish naturally provides oils that neutralise harmful free radicals in the body. (Free radicals are highly reactive molecules that rip parts off healthy molecules – such as DNA – often leading to cancer.) Fish oils also contain omega 3, a long chain molecule that also reduces the risk of cancer.
5. Cut down on dairy. Remember a few years ago we were all being told to ‘Drink a pint of milk a day’? Research now shows that cows’ milk – while extremely good for baby cows – can be harmful to humans because the high levels of fat and protein prevent the absorption of zinc, which is necessary for vitamin C absorption. Secondly, some dairy products have been found to contain hormones, antibiotics, toxins and pesticides, all of which can be damaging when consumed over a period of time. ‘But what about calcium?’ you may be wondering. Don’t worry, we can get it from the same place that cows get it – leafy green plants – for cows the plants are grass, for us they’re vegetables!
6. Cut down on sugar and saturated fats. Sugar can have a devastating effect on health because it imbalances the levels of minerals in the body, it disrupts the functioning of glands, and it suppresses the immune system. Equally destructive are saturated fats and oils, such as those in animal fat (meat and dairy), as well as in junk, processed and fast foods. The end product of their digestion is free radicals, which can cause cancer.
7. Avoid food additives – especially colouring agents and artificial sweeteners. While some additives stop the growth of food-poisoning bacteria, the vast majority are used for cosmetic purposes – to give food more colour, or to give it a stronger, sweeter or creamier taste. Unfortunately, many additives have been found to cause health problems such as asthma, rashes and hyperactivity. Most alarming of all are nitrites (meat preservatives, E249 – E262) and artificial sweeteners, many of which have been linked to cancer.
8. Reduce your intake of salt. We get all the sodium we need from the natural ingredients of food. Unfortunately, the extra that we get from prepared foods, in cooking and as a condiment is not only unnecessary, but actually very harmful. Too much salt upsets the natural potassium-sodium balance and is thought to play a major role in the development of cancer and cardiovascular problems such as heart disease, strokes and high blood pressure.
9. Strive for an alkalising diet. You’ve probably heard of acid rain, but have you heard of the human equivalent, acidosis? The body performs best when slightly alkaline (a pH of 7.4), but most Western diets nowadays contain an abundance of acid-forming foods. A few years of this imbalance can lead to serious consequences, including heart disease and cancer. Try to cut down on acid-forming food and drinks like alcohol, cakes, chocolate, coffee, crisps, fizzy drinks, eggs, meat, milk, salt, sugar and tea. Instead, try to consume more alkalising food and drinks like most fruit and vegetables, green tea, herb teas, millet, fresh cracked nuts, seeds and soya products.
10. Take a regular supplement of minerals and vitamins. As I’ve explained, fruit and vegetables are by far the most important kinds of food for us. In addition to most forming alkaline residues, and providing fibre and antioxidants, they give us essential minerals and vitamins. However, fruit and vegetables no longer provide them in the concentrations that they should because, A, soil is being depleted of minerals and vitamins due to over-farming; B, fruit and vegetables are often picked before the ripening stage when minerals and vitamins are formed; and C, the minerals and vitamins that were present when the fruit and vegetables were picked may well have broken down by the time the produce reaches the supermarket shelves. For these reasons it’s wise to take a good daily supplement, such as ‘Super Supplemental’ by Nature’s Sunshine (see Nutrichef’s online store, www.nutrichef.co.uk, for more details).

Diet: Calorie Cutting: Become more aware of the calorific value of foods. A general rule is to eat 500 calories less than the recommended daily allowance, which is 2500 for men and 2000 for women.

Water: Aim for 1.5 to 2 litres daily. A lot of people mistake thirst for hunger, so always have a glass of water before you resort to a snack. Water not only hydrates the body but flushes away toxins stored in fat cells.

Remove Foods that Bloat: The main culprits are beans, wheat and dairy. Bloating can also be the result of food intolerances and ingesting air when using a straw or sports bottle, or by eating when walking or talking.
Cut the Junk: Don’t be tempted by high fat, sugary foods. Chop up fruit and vegetables to make healthy crudités. Nuts, seeds and dried fruit are better alternatives to crisps and cakes. For foods in season go to www.bbc.co.uk/food/in_season.

Veggie Options: Studies show meat products are the leading source of fat in most people’s diet, so add more vegetarian meals into your plan. For some really good ideas, visit www.veggievision.co.uk

Reduce Alcohol: Second only to fat itself in the calorie league, alcohol is enjoyable and relaxing, but drinking too much can lead to serious health problems and weight gain. For some useful information on units, visit www.dh.gov.uk

Healthy Breakfast Ideas

Smoothie: Throw a handful of your favourite berries, a banana, and half a mango into a blender. Pour in a glass of water, then whiz and serve. For an additional flavour, add cherry juice concentrate (available from www.cherryactive.co.uk).

Nutrichef flapjack: Free from butter, sugar and hydrogenated vegetable oils, these are an amazing, slow release energy source (visit www.nutrichef.co.uk).

Healthy Lunch Ideas

Salad: use mineral-rich red char, rocket and radicchio. Add some cress and daikon – fantastic for breaking up fatty deposits in the skin.

Soup:  Start with a base of onion, stock cube and vegetables of your choice. Why not add a handful of quinoa – a Peruvian grain that’s great for retaining all-important muscle tissue.

Healthy Dinner Ideas

Fish: Choose oily fish like mackerel, salmon and trout, as they’re high in omega-3, which facilitates loss fat loss.

Vegetarian: Try stir-fries and casseroles that include protein sources like nuts, seeds and pulses – especially kidney beans as they contain pancreatic amylase that helps to digest starch.