It’s true. While oranges clock in at a very respectable 70 mg of vitamin C per medium fruit, every single one of these fruits and veggies (you can add them to these smoothies) contains more per serving—so hit your quota however you see fit!
Strawberries
These ruby-hued berries pack 85 mg of vitamin C per cup, along with a hefty dose of manganese, which can help keep blood sugar stable. Just be sure to buy an organic variety as conventional strawberries are ranked as as the #1 most pesticide-loaded produce item.
Pineapple
Fresh, tropical, juicy pineapple contains 79 mg of vitamin C per cup. And unlike most other fruits, it also contains significant amounts of the enzyme bromelain, which may help aid protein digestion. Bring on the piña coladas!
Mango
Sweet, succulent mangoes contain 122 mg of vitamin C per fruit. They’re also a potent source of zeaxanthan, an antioxidant that helps keep your eyes healthy by filtering out harmful blue light rays that contribute to macular degeneration. Not sure peeling is worth the effort? Don’t sweat it—the frozen variety is just as healthy and makes an awesome addition to smoothies.
Kiwifruit
Just two of these pint-sized superfruits pack 128 mg of vitamin C. Research also shows that kiwis help you fall asleep more quickly and improve sleep quality, likely due to their high levels of serotonin, a hormone that plays a role ininitiating sleep onset.
Papaya
Like its tropical cousins mango and pineapple, papaya is a heavy hitter in the vitamin C department—packing 95 mg per small fruit. It also contains the enzymes papain and chymopapain, which reduce inflammation.
Capsicums
All bell peppers—green, yellow, red, and orange—contain more vitamin C than an orange, ranging from 95 mg in a green to a whopping 341 mg in a yellow. They’re also super low-cal, containing just 45 calories per cup, making them theperfect snack to quell a case of the munchies.
Broccoli
A cup of chopped, raw broccoli florets has about 81 mg of vitamin C, along with more vitamin K—important for bone health and proper blood clotting—than you need in an entire day.
Read the full article here.
]]>Stress is inevitable but it doesn’t need to creep up as frequently as we may allow it to. While the usual stress busters (sleep, healthy balanced eating, low caffeine intake, plenty of water, meditation, exercise) do wonders, here’s a few surprising ways you can beat a stress injection. Here Jacqueline Alwil, nutritionist, personal trainer and founder of The Brown Paper Bag, shares her unique tips on calming down.
Cap your social media catch ups
To just three times per day. That’s right three. Morning, noon and night. All the intermittent scrolling we (yes, I’ve been there too) do increases stress because we’re subjected to constant information overload. But not just simple information we’re looking for, marketing and advertising, events, foodspo, fitspo and all the things which potentially distract us from what we’re doing, suck time from our day unnecessarily and worst – make us feel like we are missing out. Limit social media, and you’ll limit your stress levels too.
Hang out on the floor
With your legs up against the wall. It’s an inversion in yoga, but for some of us non-yogis, we can just go with ‘floor to wall time’. And the benefits are massive, but most notably for stress reduction as this pose helps to boost circulation back toward the upper body and head, increase energy and relieve lower back pain where many of us hold stress. When practicing this pose, you’re practicing the opposite of action, which is reception. We’re more ready to receive rather than act in our daily life and that speaks mountains for relieving the load we place on ourselves, physically, mentally and emotionally.
Time block your day
This is one incredibly simple trick that helps you stick to the time you allocate for individual items in your day and not over do on those that really don’t require that much of our attention. Smaller demands often chew more time than we want them to and then we are left with less time for the more important commitments in our day. Less time on the big stuff equals imminent stress.
Do a home detox
It’s as good as any kind of detox because it can completely refresh your head set in regard to your health and life. Eliminating clutter, cleaning out the old and allowing space within the home, office, fridge, pantry, wardrobe (wherever floats your boat) is a wonderful way to flush out the stress. There’s nothing quite like a fresh start and some space to move, inject good healthy elements to life and let go of the past a little. All factors which can help reduce stress.
Say ‘no’
We’re encouraged to be positive, open and look for opportunity not decline invitations, right? This is absolutely true, but only if it serves your ‘why’ or purpose in this life. Jumping too often and saying ‘yes’ to everything can result in a list a mile long of ‘stuff’ to get done, and that ‘stuff’ can cause some serious stress.
Why? Simply because you cannot tick all those boxes and look after your own mental, emotional and physical health at the same time. Something inevitably has to give and that usually is our health. We can’t sacrifice our health for the sake of the yes game, instead we need to stay true to our why and only say ‘yes’ to those things we are 100% passionate about.
Read the original article here.
]]>Please contact the clinic for more information, or to make an appointment.
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[contact-form-7] ]]>A reminder that the following groups are eligible for free influenza vaccines:
Please contact the clinic to enquire about flu vaccine availability and to make appointments. You can also click here to fill in our appointment enquiry form.
]]>GPs can advise travellers on risks specific to various regions around the world and in Australia. These pre-travel health checks need to take place well in advance of departure (ideally 6-8 weeks), as vaccinations or medications may be administered which take some weeks to be effective, and may need to be ordered specially.
It is also wise to update the prescriptions on all medications taken before leaving, and in many cases taking enough medication to last the full trip.
For travel related enquires please contact the clinic to make an appointment, and remember to bring your travel details along with you.
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]]>Gardasil (human papillomavirus) vaccines are still available for adolescent boys under 16 years of age for the remainder of 2015, despite the program ending at the end of 2014. The 3 vaccine course is available for those who have not had it administered. From 2016, boys and girls in Year 7 (ages 12-13) will be eligible for the Gardasil course.
Contact the clinic to begin a course of Gardasil, or for more information regarding the immunisation schedule.
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