1. Chop up some carrots, peppers and/or cucumber and keep it in the fridge for when you feel hungry. If you have some hummous dip your crudités in it!
2. Always have a store cupboard full of tinned vegetables and fruit such as chopped tomatoes, baked beans (sugar free), peaches and grapefruit. Buy tinned fruit in its own fruit juice as this is a better choice than the ones in syrup.
3. If you like dried fruit keep raisins, prunes and apricots in your kitchen. You can also use them to stuff an eating apple and bake in the oven.
4. If you are in a rush and have to resort to a ready meal, add some steamed vegetables or salad to the meal to balance it out. Try to have a piece of fresh fruit for dessert.
5. Quick food needn’t be unhealthy food; stir-fries are an excellent way to increase the amount of vegetables you eat.
6. Try making a list of meal ideas and a shopping list for the week, keeping in mind which days you’ll have time to cook from scratch and which days you may want something easier to assemble. You will be amazed how much easier it is to achieve your five-a-day as you’ve planned in advance your week’s fruit and vegetable intake.
7. Use pulses. One portion of your five-a-day can come from pulses such as lentils, baked beans or peas. You can buy organic frozen peas and also organic tinned kidney beans.
8. Got some fruit lying around? Make a smoothie! Bananas are an excellent base for a smoothie, but any fruit will do. Add organic soya, rice or oat milk and use a blender to whiz it all up. A 12 ounce glass of banana and apple smoothie equals two servings of fruit – an easy and delicious way to add produce to your diet.
9. Have you ever had bored children at home wanting to do something in the school holidays? Why not get them involved in the kitchen, ask them to help you with something fun like baking a fruit cake or making a dessert such as a fruit crumble. Eating the end product together is great fun.
10. Choose meals that are packed with veggies and desserts that are fruit based. Craving soup for dinner? Choose a chunky vegetable stew. Is pasta on the menu tonight? Remember that tomato-based spaghetti sauce counts as a vegetable. Having pizza for lunch? Buy one with added mushrooms, green peppers and onions; then add your own broccoli when you get home. Craving something sweet for dessert? A baked apple with honey is delicious. Unsweetened organic live yoghurt mixed with fruit (or a spoonful of pure fruit jam – no sugar) is a sweet, creamy, satisfying, nutritious and light alternative to sugary, fatty cakes and desserts that will weigh you down.

Studies show that there is a clear link between environmental toxins and poor health so it makes sense to avoid possible sources of contamination. Toxins can be absorbed through your skin, they are also in the air you breathe and the food that you eat and drink. Fortunately, there are many things you can do to protect your health and the health of your family.

First of all pay attention to your diet. Drink lots of filtered or mineral water, avoid foods high in fat, salt, sugar, additives and preservatives and increase your intake of whole grains, fruits and vegetables.

Second, see if your home or work places exposes you to obvious toxins that you can avoid, such as cigarette smoke, and then look out for these other 10 possibilities:

• Many perfumes and scented products, like air fresheners, contain worrying chemicals (such as “artificial musks”). Check toiletries and cosmetics. Be especially wary of the aluminium in deodorants. Use natural cosmetic products and deodorants instead as scientists are currently investigating links between deodorants and breast cancer. Most firms keep their ingredients secret, writing “parfum” on the label instead. Why not cut down on one or two scented products? Treat your pets or your house with natural herbal sprays or garlic or, better still, open a window instead of spraying air-freshener.
• The same goes for make up, moisturisers and other cosmetics as chemicals can get into our skin and be absorbed into the bloodstream. Explore your local health store or reputable online health sites and see what natural alternatives are out there. Tampons, especially super absorbent ones, may dry the vagina – making the transfer of toxins into the vagina easier. Best to use towels instead and if you do use tampons make sure you change them every four hours. Some studies have found that the only type of tampons that do not produce toxins are the 100 per cent cotton ones.
• Minimise the amount of chemicals you use in your home such as polish, bleach, detergents and air fresheners. Try to buy natural products or use tried and tested cleaners like white vinegar and lemon for stain removal, chemical free liquid soaps and detergents.
• See green. At least once a day try to take a stroll in a park or green place. Trees give out energizing oxygen. It’s also a good idea to have plants in your home and workplace. NASA research has shown that the following plants can extract fumes, chemicals and smoke from the air: peace lilies, dwarf banana plants, spider plants, weeping figs, geraniums, and chrysanthemums.
• Refuse and, when possible, replace mercury containing dental filings with non toxic ones. There are also high levels of mercury in tuna fish so keep your intake down to three or four times a week.
• Devices that emit electromagnetic radiation such as computer screens, mobiles, and microwaves should be used with caution and as far away from the bedroom as possible as preliminary research suggests they could have negative effects on health. Buy battery operated clocks and radios and unplug electrical sockets before you go to bed. Limit your time spent at computer screens as some research suggests it can increase the risk of miscarriage. Take regular breaks, around five minutes every half an hour and switch the screen off rather than using the screensaver.
• Many household paints give off dangerous fumes as they dry. Water based paints are better because they contain fewer “volatile organic compounds” (or VOCs). Use water based paints where possible.
• Toys made from PVC plastic can contain softeners called phthalates which are suspected hormone disrupters. Ask for PVC-free toys in the shop. (By law, new teething toys should now be free from phthalates).
• Bottles and Beakers. Plastic baby bottles, beakers and tableware made from polycarbonate can leak potentially risky chemicals when worn or scratched. Replace battered or scratched plastic utensils with new ones.
• Check chemicals at work. Carbon disulphide used in several chemical manufacturing processes such as the production of plastics has been linked to hormonal imbalance. Many pesticides and herbicides are known reproductive toxins. People working in gardens, parks, plant nurseries and farms are at risk. Exposure to heavy metals (traffic fumes) to solvents (dry cleaning, lab stag) and to glycol ethers used by electronics manufacturing firms have also been linked to fertility problems.

Although small, mouth ulcers and sores can be extremely painful and make it hard for you to eat, smile and laugh. They can also make you feel run down and tired. Nutritional deficiencies in iron, B12 and folic acid have been linked to painful mouth ulcers. Vitamin C and zinc are also important because they can enhance immune function and aid wound healing.

Other helpful strategies include:

• Good dental hygiene; it really is essential to floss every day
• Eat plenty of salads with raw onions. Onions contain sulphur which has healing properties
• Avoid sugar, citrus fruits and refined, processed foods. Also avoid chewing gum, lozenges, sharp sweets, mouthwashes, tobacco and coffee, as these foods often trigger mouth sores and bad breath
• Stress is one of the most common triggers for mouth sores so pay attention to your stress levels. (Stress can also lead to deficiencies in the B vitamins)

Ulcers may also be allergy related and food allergies can be detected by a simple food allergy test.If your sore or ulcer does not heal within a week consult your doctor.