Journal
Natural Ways to Increase White Blood Cell Count and Support Immunity
Proven ways to support your immune system - Echinacea - Several studies have demonstrated how Echinacea supports immunity. Echinacea has been shown to enhance natural killer cell activity and neutrophils rapidly increase within the first 24 hours of taking it. Astragalus – Studies show Astragalus increases B-lymphocyte and T-lymphocyte levels, interleukin and antibody production. It also promotes phagocytosis, the process by which certain living cells called phagocytes engulf other cells, particles and even pathogens. Cat’s Claw – A recent study showed that Cat’s Claw significantly elevated white blood cell count in adult men who supplemented with this herb for 6 months. Turmeric – Studies support its efficacy as an immune supportive plant. Vitamin B Complex – Especially B6 and B12 can increase the production of white blood cells in the body. Vitamin B9 (Folate) boosts the production of neutrophils and helps fight infections. Vitamin C and Vitamin A are also very important for increasing white blood cell count. Vitamin C supports immunity. Vitamin A boosts the production of lymphocytes. Zinc – Our body's use zinc to build immune system cells called T lymphocytes. Sunlight – A study, published in the journal, Scientific Reports, shows that sunlight may have an energising effect on T cells, a type of white blood cell that activates cells in the body to fight infection. Selenium – Has been found to have a positive effect on the production of white blood cells. Green tea – Increases the leukocyte activity and the total plasma antioxidant status and may have role to play in the prevention of inflammatory disease. It’s important to note that a low white blood cell count can have serious health implications, and its underlying cause should be promptly identified and addressed by a healthcare professional.
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Five Signs Your Feet Could be Warning You of a Thyroid Problem
Feet and the thyroid connection - 1. Dry, flaky and cracked - in a 2012 study of 460 patients diagnosed with hypothyroidism, 300 presented with dry, coarse skin. In another study in the same year 100% of patients with hypothyroidism had rough, dry skin. 2. Cold feet - Thyroid pioneer Dr Broda Barnes (1906-1988) wrote, “When thyroid function is low, circulation is reduced. In advanced cases of hypothyroidism, the skin, in fact, may receive as little as one 1/4 to 1/5th the normal blood supply.” Extremities are notably vulnerable to poor circulation, especially in the colder months. You may also have cold hands, tip of the nose and bottom. 3. Yellowing soles of the feet - in hypothyroidism this is due to a build up of beta-carotene which is stored in the external layer of skin - palms of the hands and soles of the feet. Thyroid hormone is needed for the conversion of beta-carotene to vitamin A. This is what gives carrots their bright orange colour. 4. Cramp and foot pain - is a common complaint in people with thyroid disease. As is plantar fasciitis, especially shooting foot pain first thing. Carpal tunnel syndrome is also associated with hypothyroidism, as are burning feet. 5. Numbness and pins and needles - the insulating layer around nerves, the axonal myelin sheath, degenerates without sufficient thyroid hormone causing these unpleasant sensations. These are just some of the signs our feet tell us about the health of our thyroid, even a long time before a diagnosis.
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Astaxanthin - The Powerful Antioxidant for Eye Health, Wrinkles, Sun Damage and More
Astaxanthin is a powerful antioxidant that belongs to the carotenoid family. It is known for its vibrant red colour and is commonly found in marine organisms such as shrimp, salmon, and krill. This potent antioxidant has numerous health benefits that make it a popular supplement choice for many individuals. What makes Astaxanthin so special? Astaxanthin is 6,000 times more potent than Vitamin C, making it one of the most powerful antioxidants available. It has the ability to neutralise free radicals in the body, which can help reduce oxidative stress and inflammation. This, in turn, can lead to improved skin health, eye health, and overall well-being. Heart Benefits Research has shown that Astaxanthin can help improve cardiovascular health by reducing oxidative stress and inflammation in the body. Accumulating evidence suggests that astaxanthin could exert preventive actions against atherosclerotic cardiovascular disease (CVD) via its potential to improve oxidative stress, inflammation, lipid metabolism, and glucose metabolism. Brain Benefits Studies have shown that Astaxanthin supports brain health and is neuroprotective, reducing inflammation and oxidative stress. One study on mice found it increases the formation of new brain cells and enhanced spatial memory. Exercise Benefits Astaxanthin has been found to improve athletic performance, as it can enhance endurance and reduce muscle fatigue. One study on cyclists found that Astaxanthin improved cycling time trial performance. Eye Benefits Studies show that astaxanthin can support eye health, protecting against age-related macular degeneration, cataracts and help maintain 20/20 vision. In a 2008 animal study, researchers discovered that astaxanthin played a crucial role in protecting retinal cells from oxidative damage. The retina is essential for clear vision, and any damage to its cells can lead to vision problems. By incorporating astaxanthin into your diet, you may be able to safeguard your retinal cells and maintain optimal eye health. Another study involving 48 adults experiencing eye strain revealed promising results. Participants who took a supplement containing astaxanthin and other nutrients reported a significant reduction in symptoms of eye fatigue. Astaxanthin's ability to combat oxidative stress and inflammation may contribute to its effectiveness in alleviating eye strain and improving overall eye health. Skin Benefits One study found that both oral and topical use of astaxanthin improved wrinkles, crow's feet, age spots skin texture and moisture content. Nature's Most Potent Sunscreen (without blocking Vitamin D) Astaxanthin is a powerful antioxidant that protects the skin from UV damage. It does not block UV rays, but allows the skin to produce vital Vitamin D from UVB light. It also accelerates skin healing after sun damage. Astaxanthin is the perfect summer supplement. Overall, astaxanthin is a versatile antioxidant with a wide range of health benefits. Whether you are looking to improve your skin, support your eye health, or enhance your athletic performance, Astaxanthin may be a valuable addition to your daily routine.
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Eggshell - the Egg-cellent Remedy for Bones, Cartilage and Teeth
Just like bone broth, another old traditional remedy is making a comeback. It may surprise you to learn that eggshells are a nutrient powerhouse and just the remedy to support bone health and much more. What is the composition of an eggshell? The hard outer layer of an eggshell is made up of 94 percent calcium carbonate, an easily absorbed source of calcium. It also contains protein and other minerals like magnesium. This unique composition makes eggshells a rich source of essential nutrients. How much calcium is in an eggshell? Each gram of eggshell contains roughly 380 milligrams of calcium, which is nature's most ubiquitous bone-building mineral. This means that just half an eggshell can provide an adult's daily calcium requirement of 1,000 milligrams. That's a significant amount of calcium packed into a small and often overlooked part of an egg. Calcium is essential for maintaining strong bones and teeth, as well as supporting muscle function and nerve transmission. Including eggshells in your diet can be a simple and effective way to boost your calcium intake and support overall health. How can eggshells benefit your bones? Calcium is a crucial mineral for bone health, as it helps to build and maintain strong bones. By incorporating powdered eggshells into your diet, you can increase your calcium intake and support bone density. Studies have shown that calcium from eggshells is easily absorbed by the body, making it an effective way to prevent osteoporosis and other bone-related conditions. What about teeth and cartilage? In addition to bones, calcium is also essential for maintaining healthy teeth and cartilage. By consuming eggshell powder, you can strengthen your teeth and support the health of your joints. Calcium plays a key role in maintaining the structure and strength of teeth, while also supporting the flexibility and resilience of cartilage in your joints. How to use eggshells for optimal benefits? To harness the benefits of eggshells, simply wash and dry them thoroughly before grinding them into a fine powder. You can then add this powder to your favorite recipes, smoothies, or drinks. By incorporating eggshell powder into your daily routine, you can ensure that your body receives the calcium it needs to support your bones, teeth, and cartilage. Remember, it's important to consult with a healthcare professional before making any significant changes to your diet or supplementation routine. While eggshells can be a valuable source of calcium, it's essential to ensure that you are meeting your body's unique nutritional needs. Next time you crack open an egg, don't discard the shell - consider the potential benefits it can offer for your bones, teeth, and cartilage! How can you incorporate eggshells into your diet? There are several ways to incorporate eggshells into your diet. One common method is to grind clean, dried eggshells into a fine powder and add it to foods like smoothies, soups, or baked goods. This allows you to easily reap the nutritional benefits of eggshells without altering the taste of your favourite dishes. Next time you crack open an egg, don't overlook the nutrient powerhouse that is the hard outer layer of the eggshell. By incorporating eggshells into your diet, you can boost your calcium intake and support your overall health in a simple and sustainable way. You can buy Micronised Eggshell Calcium here. Keep
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Chaste Tree - the Hormone Normaliser
Chaste tree, also referred to by its Latin name Vitex agnus-castus has been used for centuries by herbalists due its hormone balancing properties.
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Fats that heal — fats that harm by Brian Lamb Medical Herbalist
Fats are essential nutrients to good health but due to many wrong turns by the food industry, most dietary fats do more harm than good, Increasing dietary consumption of Omega-6 seed oils over the last century has led to a catastrophic decline in health and is a causative factor in Inflammation, lowered immunity, metabolic disorders, cancer, macular degeneration and much more. Omega-6 fats disrupt mitochondria (the cellular energy centre of cells) and It can take several years to eliminate this toxin. Did you know that seed oils are the most destructive part of the modern diet? They are, and below we explain why and trace the history of this ‘poisoning’ of our food and the harm to our health. Whilst excess consumption of sugar, especially high-fructose corn syrup, has resulted in much ill-health, the damaging effects of Omega-6 oils are far worse. The so-called Essential Fatty Acids, also known as Poly Unsaturated Fatty Acids (PUFAs), Omega-6 and Omega-3 occur in some raw foods such as seeds and nuts in a balanced ratio. However, food industry mendacity AND poor dietary habits have resulted in a dangerous swing towards an unbalanced increase in pro-inflammatory and immune-suppressing Omega-6 fats. Thus the natural balance between Omega-6 and Omega-3 oils has been lost. In nature it appears that a healthy balance between Omega-3 and Omega-6 is 1:1. ★ ★ The two-edged sword at the destructive core of ‘fats that harm’ The traditional cooking fats: lard, tallow, butter, ghee, goose fat and coconut have a relatively high ‘smoke point’ and remain stable during the cooking process. On the other hand, the seed oils have a low smoke- point and readily break down to produce toxins1 The polyunsaturated seed oils are intrinsically unhealthy when unbalanced in favour of Omega-6. When consumed ‘cold’ the seed oils cause inflammation, when heated, toxic by-products add to the damage. The body can convert excess Omega-6 fatty acids into another fat, arachidonic acid a building block for molecules that cause inflammation, constrict blood vessels and promote blood clotting. It can take several years to eliminate Omega-6 fatty acids. However, regular use of an infra-red sauna with sweating will speed up the elimination process. Fats are essential to health. What is the difference between a fat and an oil? Oils are liquid at room temperature and fats are solid at room temperature The ‘low fat’ advice is wrong Fats do not increase cholesterol (which anyway is essential for health) Fats do not cause heart disease Fats are not the cause of obesity Saturated fats — the traditional use of butter, ghee, coconut oil and animal fats such as lard, goose fat and beef tallow in cooking is healthy. Use virgin olive oil as a dressing and occasional low temperature coking. Polyunsaturated fats from seed oils — Poly Unsaturated Fatty Acids (PUFAs) — are the most damaging component of the modern diet in the western world. Specifically the Omega-6 PUFAs. A study has shown that palmitic acid, a fatty acid found in palm oil, which is a common ingredient in cakes, biscuits, and chocolate, can increase metastasis, or spread, of cancer. Avoid all of these vegetable oils and fats which are high in Omega-6 Safflower Sunflower Soybean (often from Genetically Modified beans) Corn Rape3 Canola Palm Frying oil blends Margarine and margarine-like spreads Some ‘foods’ such as crisps, pizzas, non-dairy milks, hummus and ‘prepared foods’ and such like contain substantial amounts of plain or emulsified Omega-6 oils How it all went wrong Expressed seed oils were originally used in the paint and varnishing industry and also for machine lubrication. In 1869 a French chemist discovered a way of hardening soluble oils. This would lead to the manufacture of margarine which became very popular especially during the two world wars when butter became scarce. Also, we have neglected the Biblical counsel to eat only of the ‘clean’ meats — the ruminants animals —cattle, sheep, goats and deer. Most ruminants have a four-chambered stomach and two-toed feet. Ruminants ‘ferment’ grass into protein having extremely low PUFAs and substantial healthy saturated fat. Today chicken is eaten to excess and as a source of protein is inferior to the ruminants. Chickens are omnivores which means that they eat worms, snails and small rodents and insects as well as grains and other vegetative foodstuff. The fatty acid profile of eggs from wild foraging chickens is totally different from those grain-fed. Specifically, commercial grain-fed eggs can contain 19 times as much pro-inflammatory omega-6 fatty acids as wild-fed organic eggs. Cheap battery-raised eggs cause inflammation whilst free range eggs oppose inflammation. Dr Ancel Keys (1904 - 2004) was an American scientist who studied the influence of diet on health and concluded that eating a low fat diet would prevent coronary heart disease. Keys collected data on deaths from coronary heart disease and fat consumption from 22 countries. Despite the fact that 22 countries provided statistics, Keys cherry-picked the data from the 7 countries which supported his theory that animal fat was the main cause of coronary heart disease in order to publicise his opinions. The results of what later became known as the “Seven Countries Study” appeared to show that serum cholesterol was strongly related to coronary heart disease mortality both at the population and at the individual level. As a result, in 1956, representatives of the American Heart Association appeared on television and stated that eating large amounts of foods containing saturated fats and in particular butter, eggs, lard and beef would lead to heart disease. Ancel Keys further recommended that unsaturated fats from vegetable oils would offer protection. However, the message went out that all dietary fats lead to obesity and cancer. The error of Ancel Keys has resulted in untold deaths from cancer, heart disease and obesity and the promotion of hydrogenated fats, margarines, seed oils and ‘spreads’ which have compounded the carnage. Ancel Keys, who was a professed atheist lived just short of 101 years seemingly unaffected by his dietary error but this may have been mitigated by spending 28 years in Italy on the Mediterranean Diet. Dr. Chris Knobbe is an ophthalmologist and Associate Clinical Professor Emeritus, formerly of the University of Texas Southwestern Medical Centre, in Dallas, Texas. He traces the parallel growth of degenerative diseases and seed oils in a compelling YouTube presentation. He attributes the excessive consumption of Omega-6 oils as the major cause of macular degeneration. The bottom line: use butter, ghee, coconut oil and animal fats such as lard, goose fat and beef tallow in cooking. Use virgin olive oil as a dressing and refined olive oil for low temperature frying. NOTES 1. At frying temperatures conjugated double bond systems are detected. The reaction of oxygen with saturated fatty acids results in hydroperoxides, which immediately degrade in further radical reactions at frying temperature. 2. When overheated, unsaturated oils can form various harmful compounds, including lipid peroxides and aldehydes, which can contribute to cancer. When cooked, these oils release some carcinogenic compounds that may contribute to lung cancer when inhaled. Olive oil has a lower smoke point — the point at which an oil literally begins to smoke (olive oil smoke point lies between 365° and 420°F). When you heat olive oil to its smoke point, the beneficial compounds in the oil starts to degrade, and potentially health-harming compounds form. 3. Rapeseed oil is high in erucic acid, which is potentially toxic and can damage the heart, liver, and kidneys. To stay in business, Canadian rapeseed oil manufacturers looked for a way to keep the appeal of this product and they did this by genetically modifying rape to produce less erucic acid in their seed oil marketed as ‘Canola’. However, canola oil contains about 2.7 grams of Omega-6 per tablespoon.The ratio of Omega-6 to Omega-3 oil is about 20:1 in favour of Omega-6 in canola oil which makes it an oil to avoid. The bottom line The root of all disease is inflammation — the Omega-6 seed oils create inflammation Photo by Nathan Dumlao on Unsplash
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Gout Commonalities and Remedies
Gout often earns the label “disease of kings,” and one such unfortunate sufferer was King Henry VIII. So painful was the affliction it rendered him unable to walk. In fact he had to be carried around in a chair, which left him in a perpetual bad mood. It has plagued humanity for centuries with its painful manifestations and distinctive association with indulgence. Benjamin Franklin, Christopher Columbus and Goethe were said to suffer from gout. Interestingly an old article showed a positive correlation between gout and ambition/accomplishment. Gout is characterised by sudden and severe attacks of joint inflammation, predominantly affecting the big toe although it can also target other joints. Uric acid crystals accumulate, which form due to the body’s inability to adequately metabolise purines found in certain foods and beverages. Historically, gout was emblematic of excess, afflicting those who indulged in rich foods, alcohol, and luxurious living. Kings and aristocrats, with their lavish diets and sedentary lifestyles, were particularly prone to its grasp. However, in modern times, gout’s reach has extended beyond the realm of the elite, affecting people from all walks of life, albeit often still linked to dietary choices, imbalances and lifestyle factors. The excruciating pain of a gout flare-up is often described as akin to having one’s joint crushed or set ablaze, rendering even the slightest movement unbearable. Gout attacks can be triggered by various factors, including certain foods high in purines, alcohol consumption, dehydration, obesity and even stress. Although there is more too it…. Is Gout a Disease of Iron Overload Iron overload is simply iron excess that accumulates to toxic levels in the tissues, liver, joints, pancreas and heart. Accumulating evidence suggests that gout is a disease of iron overload and that actually hyperuricaemia (an abnormally high level of uric acid) and/or crystal deposits are not sufficient enough to cause attacks of gout. When iron is in excess, ceruloplasmin levels are low and is associated with copper deficiency. Ceruloplasmin is made in the liver and it stores and transports copper in the blood to parts of the body that need it. It is essential to the normal movement of iron from cells to plasma and to prevent excess build up. High iron to copper ratio results in higher uric acids. To support iron/copper balance ensure you are consuming wholefood vitamin C and copper rich foods. Vitamin A and adequate magnesium are also required to help the liver to produce ceruloplasmin. It is important to have a full blood panel to check iron status. If iron is in excess giving blood is an option. Turmeric supplementation is also a consideration as it positively supports how the body metabolises and handles iron. Thyroid and Gout There may be a link with gout and thyroid disease and so this is worth checking out. “I think hypothyroidism and bowel inflammation are the important things in gout. Raw carrot salad and aspirin, and correcting thyroid function, usually take care of it.” -Ray Peat, PhD Thyroid and Gout – study Cherries – a Natural Remedy for Gout Relief Cherries and cherry juice/supplements have emerged as a natural remedy for gout. Rich in antioxidants they contain certain compounds that help reduce uric acid levels – Anthocyanins: These powerful antioxidants found in cherries have anti-inflammatory properties which help reduce inflammation and pain in affected joints. Vitamin C: Cherries are a great source of vitamin C, which can help in reducing uric acid levels. Potassium: The potassium content in cherries can help excrete excess uric acid through the kidneys, lowering the risk of crystal formation in joints. Apple Cider Vinegar the Old Fashioned Answer According to Earth Clinic apple cider vinegar is the most popular remedy for the symptoms of gout. They suggest consuming as a drink 2 tablespoons of raw ACV diluted in water 2-3 times daily. Adding to cherry juice may enhance its benefits. It is important to stay hydrated to help flush out the uric acid crystals. You may also find relief by wrapping a cloth soaked in cider vinegar around the affected joint. A cider vinegar foot bath may provide relief adding a few tablespoons of vinegar to warm water to a shallow bowl and soaking for about 15 minutes. Other Natural Remedies to Consider for Gout Magnesium Birch juice Devil’s claw Nettle juice Dandelion juice Hibiscus Ginger Treatment for gout typically involves a combination of lifestyle modifications, dietary changes, and remedies aimed at reducing inflammation and lowering uric acid levels. Despite its historical association with opulence and excess, gout serves as a poignant reminder of the intricate interplay between diet, lifestyle, and health. Through understanding and addressing the underlying causes of this ancient affliction, individuals can strive for a life free from the tyranny of gout’s agonising grip.
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Natural Ways to Reversing PCOS
Polycystic Ovary Syndrome, commonly known as PCOS, is a prevalent health condition that affects women in their reproductive years and is one the main causes of infertility. It is also associated with long-term health risks such as type 2 diabetes and cardiovascular issues. The exact cause of PCOS is not fully understood, but it is believed to involve a combination of hormonal imbalance, insulin resistance and environmental factors. PCOS has increased by nearly 65% over the past decade, with up to 70% of cases remaining undiagnosed. Signs and Symptoms of PCOS Missed or irregular periods Fertility issues Weight gain Thinning hair on the head Excessive hair on the face, chest, back or bottom Acne or oily skin The good news is there are natural ways to reverse PCOS through diet, herbs and supportive supplementation. Natural Ways to Reverse PCOS Symptoms Keep blood sugar balanced throughout the day. Start by eating breakfast within 30 minutes of waking. Each meal should contain carbohydrate, protein and fat. Aim for 25g of protein with each meal. Protein is essential for digestion and metabolism and crucial in the production of hormones. Ask your health practitioner to run a hormone panel including prolactin, thyroid and insulin. Adopt a metabolically supportive diet by avoiding seed oils. Consume good quality fats including butter and coconut oil. Include dairy, eggs, organ meats and fruits and vegetables in the diet. Incorporate a daily raw grated carrot in to your diet. Raw carrot fibre binds to excess oestrogen and prevents its re-absorption, allowing it to pass through and out of the body. Exercise wisely. Swap long high-intensity workouts for strength training, Pilates, walking, Tai chi and yoga. Excessive exercise messes up hormones. Ditch hormone disrupting chemicals – toxic skincare, plug-in air fresheners, fragranced sanitary products, consumables wrapped in plastic and buy organically where possible. High prolactin? Adequate sea salt can help reduce prolactin as can B6 and Vitamin E. Natural light is essential for hormone regulation. It is common in people with PCOS to have low vitamin D levels. It is important, ideally within half an hour of waking, to go outside and be exposed to the morning light. Avoid energy saving bulbs and blue light in the evening. Find ways to relax and alleviate stress. Supportive Herbs and Supplements for PCOS Chaste tree – enhances fertility, balances progesterone and oestrogen and can help reduce raised prolactin. STUDY. Myo-inositol – has proven to be a treatment for PCOS, fertility and insulin resistance. STUDY. Vitamin D – Vitamin D deficiency can be an effective factor in development of PCOS and vitamin D supplementation can play a role in prevention of this condition. STUDY. Co-enzyme Q10 – improves ovulation by neutralising the free radicals that damage egg quality. STUDY. Collagen – regular collagen supplementation may assist in balancing androgen levels, helps blood sugar regulation, can help acne and unwanted hair growth and improve metabolic function. STUDY. Calcium – calcium and vitamin D supplementation improves menstrual disturbances and metabolic factors in PCOS. STUDY. Vitamin E – Vitamin E is important in the entire reproductive process in women helping fight stress, balancing hormones and improving insulin sensitivity and inflammation. After 12 weeks of using Vitamin E, patients experience a reduction in acne, hirsutism, and improved hormone levels. STUDY. Milk thistle – to support liver health. One of the main roles of the liver is to help regulate the balance of sex and thyroid hormones. Optimal liver health is essential for correct removal of excess oestrogen so it is not reabsorbed by the body where it can lead to a hormonal imbalance. Holy basil – an adaptogen for stress and resilence, research shows that Holy basil regulates blood sugar and insulin. It is helpful to have the guidance and support from a qualifed health practitioner.
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Anti-Inflammatory Blood Orange and Seville Marmalade
Marmalade may just be the unsung “superfood” hero. “Substances that inhibit inflammation are likely to also inhibit excessive collagen synthesis, serotonin secretion, and the formation of oestrogen. Besides aspirin, some effective substances are apigenin and naringenin, found in oranges and guavas. These flavonoids also inhibit the formation of nitric oxide and prostaglandins, which are important for inflammation and carcinogenesis (Liang, et al., 1999).” – article ‘The Cancer Matrix‘. Orange peel is a natural anti-inflammatory, but the benefits don’t end there. The pith and peel contain a bio-flavonoid called Diosmin which can increase micro-circulation in the body. Studies show it improves the tone and health of veins, reduces swelling in the ankles, reduces the sensation of heavy, tired legs and restless leg syndrome. It can also help lymphoedema, haemorrhoids and leg ulcers. Another flavonoid found in whole oranges is naringenin, which has antioxidant and anti-inflammatory effects and studies show it improves glucose transport and lowered hyperglycemia. Narangenin can stimulate the liver to burn excess fat and reduce blood sugar, cholesterol and triglycerides. It is such a powerful antioxidant it can reverse DNA damage. The peel actually contains more Vitamin C and fibre than the flesh of the fruit. It also contains B6, B5, A, calcium, riboflavin, thiamin, niacin and folate. Make Marmalade Ingredients 1 kilo of organic Seville oranges 500g of organic blood oranges 2 lemons 2.5 ltr of water 2 kilos of granulated sugar Method 1. Remove the buttons from the oranges and wash them along with the lemons. Halve all the fruit and juice adding the juice to a pan. Any pith collected in the juicer add to a muslin bag. Then scoop all the flesh, pith and pips out of the oranges and lemons and add this too to the muslin bag and tie this in to a knot. Add the bag to the pan of juice. 2. Now slice the orange and lemon skins to your desired thickness with a sharp knife and add to the pan. Measure out 2.5 litres of water and add this to the pan too. Place a lid on to the pan bring to the boil, and then turn down the heat and simmer for about 2 hours until the peel is soft. Take off the heat. Remove the bag from the pan and allow it to cool. 3. Sterilise your glass jars, washing out with hot soapy water. Then rinse and dry out in a low oven set to 100°C. 4. Place a couple of saucers in the freezer. 5. Gently squeeze the bag of pith, flesh and pips over the pan, scraping down the sides of it to get as much pectin out as you can. This will help your marmalade set. 6. Add the granulated sugar to the pan, stirring occasionally over a warm heat until it has dissolved. Turn the heat up and bring to a rolling boil. Be careful not let it boil over and if this looks like it is going to happen, turn the heat down a little. 7. Keep the marmalade at a rolling boil for 20 minutes and then remove from the heat. Add a spoonful of marmalade to the chilled saucer and leave for a minute. Press your finger into the marmalade and if it wrinkles and looks set it is ready. If not put back on a medium heat for another 5 minutes and repeat the test. 6. Skim off any scum and spoon in to the sterilised jars. The marmalade will keep for at least one year.
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