Wellbeing Journal
HOW TO MAKE EXERCISE A LIFESTYLE CHOICE BY LEAH SIMMONS
As part of our Jurlique Wellbeing Challenge, pilates teacher and fitness guru Leah Simmons has created an exclusive fitness plan for you to take on over the next four weeks. As part of this challenge, she guest blogs about her own personal fitness journey, relationship with food and some great tips along the way.*There’s a widely-trusted ideology that it takes 21 days to develop a new habit. For some reason, 21 is the “golden number” that will switch something from being a conscious thought to being part of your everyday life. Want to get up at 6am? Do it every day for 21 days and you will start bouncing out of bed before your alarm goes off. Trying to drop that 3rd cup of coffee? Avoid it every day for 21 days and it’s gone.But what about exercise? Something that you need to make time for in a life that is already stretched beyond what we think we can manage? How do we turn exercise from being a chore into something that we actually look forward to? I mean we know it’s good for us. We are fully aware that we should be doing it. So how do we turn that THOUGHT into an ACTION?Let’s look at some of the most common reasons people come up with why they CAN’T exercise. “Oh… such and such goes to the gym 5 times a week… I couldn’t possibly do that.” “Mrs X has a personal trainer… I just can’t afford it.” or (my personal favourite) “I JUST DON’T HAVE TIME.”In a society that is overrun by 24-hour gyms, personal trainers and in-your-face social media it’s easy to get disheartened and feel unmotivated. But let me remind you what exercise actually is: the act of MOVING your body… Let that sink in for a minute. MOVE. YOUR. BODY. So…. walking? Yes. Swimming? Absolutely. Dancing? Yeah! As well as running, skipping, surfing, skating, jogging, stretching… need I go on? The amount, how much you do and how you do it is entirely up to you.Change your thoughts about exercise and you will change your relationship with exercise. The more you do things that you enjoy and that make you feel good, the more frequently you will do them. And slowly but surely you will start to incorporate them into your everyday life. You’ll have more energy, you’ll feel great and it won’t feel like a chore. And it just might give you the motivation you need to seek out something more… whether it’s a specific gym class you’ve wanted to try, or a sports team you’ve wanted to join. You will soon realise that it’s actually not that hard to make time for the things you want to make time for.Leah’s Top 5 Ways to Incorporate Exercise into your Daily Life Plan a walking meeting at work. Suggest taking a walk to a colleague and have a chat around the park instead of sitting in a stuffy meeting room! Make this a regular thing! Park 500m further from your office than you normally would and walk the rest of the way. That’s an automatic extra 5km you’ve then walked per week (1km to and from your office) Play a game where you hold a forearm plank for as long as you can during the ad breaks of your favourite TV show. Challenge yourself to hold your plank longer each time. Use 2 x bottles of water or 2 x cans of soup as hand weights and do this mini arm workout in your kitchen. Try going for 10 x bicep curls, 10 x straight arm raises to the front then 10 to the side, 10 x shoulder press, 10 x bicep curl to shoulder press combo, then hold both hands over your head and do 20 x tricep dips. Repeat sequence 3 times. Put on 3 of your absolute favourite songs from when you were young (the daggier the better) and dance to them like no one is watching. Check out the Jurlique Fitness Challenge for fitness tips, how-to’s and a four week calendar to get you started.Download the Jurlique X Leah Simmons Fitness Challenge hereblog-wellbeing-button-downl-challenge*The views contained in this Blog are those of the author and do not represent the views or opinions of Jurlique. You should seek medical advice before commencing any exercise regime.
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SKIN FIT: FINDING YOUR GLOW WITH LEAH SIMMONS
As part of our Jurlique Wellbeing Challenge, pilates teacher and general fitness guru Leah Simmons has created an exclusive fitness plan for you to take on over the next four weeks. As part of this challenge, she guest blogs about her own personal fitness journey, relationship with food and some great tips along the way.*We all know that exercise does wonders for our body. The benefits of leading a healthy, active lifestyle are numerous and, although it may be harder than sin to drag yourself out of bed for that early morning workout, I’m fairly certain no one ever regrets doing it after they’re done. But the rewards of exercising transcend far beyond just dropping those kilos or cultivating your six-pack. There are additional, more subtle effects that exercising has on our bodies… perhaps you are sleeping better, maybe your hair is shinier or you are feeling less anxious?One of the more visible benefits is the effect it has on our skin. Our skin is our largest living organ, made up of billions of skin cells and blood vessels. So, like every other organ in our body, it needs nourishment and nutrients to thrive.Skin-Fit… Is There Such a Thing?Go For The GlowYou’ve just finished your workout, your heart is beating like a Metallica drum solo and you crawl to the bathroom to catch your breath. You peer into the mirror and after the initial shock of seeing that exhausted sweaty face staring back at you, you notice that your skin has taken on a kind of golden sheen. You are glowing!! And this is no accident, believe me. When you get your heart really pumping, you deliver a flood of newly oxygenated blood to the living layers of your skin and skin cells. Your circulation is firing and you start producing more natural oils thus giving you that gorgeous “glow.”Sweat It OutHave you ever wondered where “sweat” actually comes from? Sweating is our body’s natural cooling system. When our body temperature increases, our pores secrete sweat to remove excess heat and waste from our skin through evaporation. You could almost say sweating is actually like having a mini-facial. Imagine those pesky little blackheads that you just can’t seem to get rid of… sweating can push the impurities out from your pores. It’s important to note however that you must wash your face immediately after working out to ensure that the gunk doesn’t get sucked back in!Wrinkles Be Gone!!Exercise can also help regulate skin-significant hormones and prevent free-radical damage. When we get stressed where is the first place it shows? On our faces… Dark circles, sagging skin and a pasty pallor are not a healthy person make… and this can be due to elevated levels of the stress-hormone Cortisol. Regular exercise can help maintain healthy levels of this hormone and also supports the production of collagen which can help keep your skin stay firm and supple-looking.Don’t Worry… Be Happy!!And finally… exercise just makes you FEEL GOOD!! You’ll have a spring in your step and your energy levels will sky rocket. And sooner or later you’ll be rocking around town with a giant grin on your face. Laughter is the fastest and easiest way to elevate your mood and help you look and feel amazing. When you smile with your whole face it’s like an instant facelift! So turn that frown upside down and laugh your way through your next gym session!!A Few Things to NoteAlways remember to protect your skin from the sun and wear a broad spectrum sunscreen whether you are working out indoors or out. I’m currently obsessed with Jurlique’s SPF40 Sun Specialist Cream – it smells amazing!Try to avoid wearing makeup while working out. You want to try and get rid of dirt on your face, not add to it! Bring your favourite cleanser in your gym bag and make sure that you wash your face immediately after your workout. I love Jurlique’s Herbal Recovery Antioxidant Mousse which has a light, foamy texture and is great for combination skin.Wash your hands thoroughly after working out before you touch your face. You don’t even want to know what bacteria lurks on communal gym equipment… yuck. Be aware of too-tight clothes and skin chafing – it you are going to be sweating a lot make sure you are in some comfortable gear. If you are swimming in a chlorinated pool then make sure you rinse off in some fresh water immediately after you get out – the chemicals used in pools can be quite irritating and drying for some skin types. And don’t forget to lock-in moisture for face, body and hands. I love Herbal Recovery Antioxidant Face Oil and the always classic Rose Hand Cream by Jurlique. Check out the Jurlique Fitness Challenge for fitness tips, how-to’s and a four week calendar to get you started.Download the Jurlique X Leah Simmons Fitness Challenge hereblog-wellbeing-button-downl-challenge*The views contained in this Blog are those of the author and do not represent the views or opinions of Jurlique. You should seek medical advice before commencing any exercise regime.
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LEAH SIMMONS TOP 10 TIPS FOR A BETTER WORKOUT
As part of our Jurlique Wellbeing Challenge, pilates teacher and general fitness guru Leah Simmons has created an exclusive fitness plan for you to take on over the next four weeks. As part of this challenge, she guest blogs about her own personal fitness journey, relationship with food and some great tips along the way.*My workout hour is my place of solitude. It’s kid-free, work-free and phone-free. I’m un-contactable for those precious 60 minutes and fully able to immerse myself into what I am doing at that very moment. It’s my heaven. But what makes it so good? And why do I crave it every day? Because the prep I do beforehand ensures I have the best workout experience I can… and I’m about to share it with you.DO A BRAIN DUMP.Ok. What the heck is a brain dump? It’s probably one of the most important gifts you can give yourself prior to working out. You know all those little thoughts that are flying around in your head at the moment? Meetings, deadlines, shopping, meal prep, school pick-up, that fight you had with your friend / spouse / child? Write them down, plan them out and then forget about them for the next 60 minutes. Get your body and mind to a neutral state where you can concentrate on the task at hand (because exercise does require concentration)!WARM UPI feel this one is obvious but it’s amazing how many people don’t do a proper warm up before they launch into their workout. Hellooooooo injury! You have got to get those muscles firing before you load them up with a 50kg squat. Start with 3-4mins on the treadmill or a few rounds of some bodyweight squats that will help your heart rate elevate safely and get your muscles into workout-mode.COOL DOWNSee above. Ever just run out of the gym after the mother of all sweat sessions and made a bee-line for the couch? (Yes don’t worry I’ve got my hand up too…) The Cool Down is just as important as the Warm Up as it helps to disperse the build-up of lactic acid in your muscles. You’ve probably woken up the next morning feeling like you didn’t even go to the gym but come the day after that and even the slightest cough can send your abs into meltdown mode. This is called DOMS (Delayed Onset of Muscle Soreness… yes it’s a thing) and although it can’t be removed altogether, a good stretch session after your workout will help you a lot.HYDRATE, HYDRATE, HYDRATEWater, water and more water. Can’t get enough of that good stuff. We are made up of roughly 60% to 70% of it. You should be drinking between 2 to 3L of it per day. Look at the colour of your urine. That will tell you whether you’re getting enough (Lighter and clearer is obviously better – I think you all know what I’m talking about here.) I like to kill two birds with one stone in my daily water intake and also add a few drops of Zinc and Selenium to my water bottle.HAVE SOME PROTEIN WITHIN 30 MINS OF YOUR WORKOUTYou’ve just done a mammoth workout and pushed your muscles to their limit. But do you know how muscles actually grow and shape? Each time we work them we make tiny tears in them. So they are constantly repairing themselves with new lean muscle fibres. And where do these fibres come from? Protein of course! If you have a protein shake or eat some protein-rich foods within 30 mins of your workout you are giving your body the goodness it needs to start repairing and building your muscles. Check out my post on Fitness and Food for more information about macronutrients.MAKE SURE YOUR TECHNIQUE IS ON POINTThe owner of the gym I train at applies the same amount of concentration and discipline to a 20kg squat as he does to a 250kg one. If your technique isn’t correct then you will not only hinder your progress, you may well hurt yourself in the process. Go back to basics, ask a professional and make sure your technique is PERFECT.PLAN YOUR WORKOUTSMy weekly training schedule looks like this: 2 to 3 x strength days 2 x circuit days 2 x mobility sessions (pilates or yoga). Sometimes I double up a strength day with a mobility day but generally I like to know what I’m doing and when I’m doing it. Planning allows you to make sure that your whole body gets a work out over a designated period of time without the stress of having to try and squash it all into one session. It also gives your body the best chance of recovery if you plan say, a yoga class the day after a strength day.BUY A NEW OUTFITAs silly as this sounds, nothing spells motivation to me more than a killer new outfit. Who doesn’t want to strut their stuff at the gym in the hottest new crop and the latest pair of kicks? New gear is a must – use it as motivation to start training and to reward yourself when you have hit some of your training goals.PUT TOGETHER A KILLER PLAYLISTLike a new outfit, the right music is also a no-brainer. Your workout will seem to go that much faster if you are enjoying the music you are listening to while doing it. Make a few playlists for different days. I have everything from upbeat dance music to R’n’B to daggy 80s. I’ve actually been known to go flying off the treadmill during a particularly enthusiastic rendition of “Eye Of The Tiger” – just make sure you watch what you’re doing…!MIX IT UP!We don’t eat the same foods every day so why should we do the same workout every day?? There are so many different types of exercise that you can be doing from outdoor activities to dance classes to boxing and martial arts to a good old gym session. Get out there, find a few things you love and shake it up a bit! Mixing it up will also allow you to get the most out of your training as your body won’t become used to the same movements. And it’s also an amazing way to meet new people… so go on…. give it a go!!!Check out the Jurlique Fitness Challenge for fitness tips, how-to’s and a four week calendar to get you started.Download the Jurlique X Leah Simmons Fitness Challenge here*The views contained in this Blog are those of the author and do not represent the views or opinions of Jurlique. You should seek medical advice before commencing any exercise regime.
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THE BENEFITS OF AROMATHERAPY
Jurlique was founded on the deep belief in the healing power of nature, and aromatherapy has been a vital part of our holistic approach to skin care since we began.What is Aromatherapy?Aromatherapy involves the use of aromatic plant materials, particularly essential oils, to alter one’s mood and promote wellbeing.As the name suggests, its primary benefits come from inhaling the scent of these essential oils, which have a predominantly psychological effect.The history of AromatherapyWhile the word ‘aromatherapy’ was only coined in the 1930s, the use of aromatics is as old as civilization itself. Ancient Egyptians used incense for celebrations and ancient Romans for healing purposes. The 1950s onwards saw the development of holistic aromatherapy.This increasingly saw essential oils being used not just in massage, but as psycho-therapeutic substances capable of changing one’s mood.Benefits of AromatherapyAromatherapy is a holistic treatment that enhances wellbeing by treating the mind, body and spirit.It works by stimulating the body’s olfactory system or sense of smell with essential plant oils. When the olfactory receptors in the nose detect the aromas of these oils, it triggers the brain’s limbic system, which controls the emotions.The benefits of aromatherapy vary depending on the essential oils used. Some will soothe and relaxe while others will energise.Aromatherapy MistsDesigned for all-over use, our Aromatherapy Mists contain a blend of specially selected Pure Essential Oils to transform your mood anytime, anywhere.They draw on our rich heritage of promoting wellbeing by making it easy for all of us to reconnect to nature.How to useClose your eyes and mouth and spray your Aromatherapy Mist from above your head. Inhale deeply and let it transform your mood and wellbeing with a Revitalising, Calming or Balancing scent.Prepare for a good night’s sleep by spraying Calming Blend Aromatherapy Mist on your bed linen before you climb into bed. Spray your Aromatherapy Mist around your rooms to infuse them with scent.
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FACE FACTS: YOUR COMPLETE GUIDE TO DRY SKIN
You know how you feel when your skin is healthy – beautiful, confident and happy. But what about when your skin is showing signs of distress?In this new series, ‘Face Facts’, we’ll cover your top skin concerns – like dry skin – by examining what they are, symptoms, causes and how to address them. Here, you’ll find the knowledge and tools you need to understand the forces impacting your skin, with a focus on reconnecting your body with your actions to address skin concerns in a holistic way.By nurturing your skin, you value and nurture yourself. Read on to learn how you can help your dry skin heal, to do just that.YOUR SKINYour skin protects your body from the world around you. It shields you from the elements, helps control body temperature and is responsible for your sense of touch.Skin is composed of two layers, the epidermis and dermis, and both have several layers of their own. The epidermis is your skin’s outermost layer and produces keratin, a protein that gives skin its protective nature (it also prevents moisture loss). The dermis is your skin’s underlying layer and produces collagen and elastin, proteins that give skin its strength and flexibility. The dermis is also where you’ll find the body’s oil and sweat glands, as well as hair follicles.Your skin is your body’s largest organ, so caring for your skin and paying attention to what it’s trying to tell you are essential for both your skin and your body’s health and wellbeing.WHAT IS DRY SKIN?Dry skin is moisture loss from your skin’s outermost layer, the epidermis.Epidermal skin cells have a 1-month cycle of birth, life, death and rebirth. The topmost layers of epidermal cells, the stratum corneum and stratum lucidum, are the skin’s barrier zone, containing dead cells that hold water and waxy fat until they are shed. When functioning properly, these cell layers form snug grids, creating a waterproof matrix that safeguards healthy underlying skin.When your skin is dry, however, these cells lose moisture and shape, so their ability to protect underlying skin is compromised, with water escaping through the surface. The result? Visibly dry, scaly or flaking skin that feels rough to the touch. On the face, this is most common along its periphery, like your cheeks, jawline and chin (the ‘U-zone’).Prolonged dehydration increases your likelihood of sensitivity and premature ageing, so recognising dry skin as your skin in distress is the first step on the path to better looking skin.HOW DO I KNOW IF I HAVE DRY SKIN?Signs of dry skin can include: Scaliness or flaking Roughness Tightness, especially after cleansing Ageing, especially fine lines around the eyes where skin is thinnest WHAT CAUSES DRY SKIN? AND WHAT CAN I DO ABOUT IT?ENVIRONMENTDry air can cause dry skin. Seasonal extremes like cold winters and hot summers alter humidity levels, lessening the amount of moisture in the air and on your skin – icy winds and burning sun can make things worse. Even climate control like heating and air conditioning can dehydrate skin.To avoid this, cover extremities with extra layers like scarves and gloves that create a barrier against the winter chill; in summer, make sure to wear a hat and sunscreen. Indoors, a humidifier can counteract the effects of internal heating and cooling systems dehydrating your skin.Wild RosesHowever, if your skin is already dry, you will need to add moisture back in. A rich cream with Rose extract will replenish susceptible areas like your face and hands, and contains powerful antioxidants to improve skin health and vibrancy. Drinking more than 2 litres of water daily will also keep your body hydrated during times when skin is more prone to dryness.AGEINGAgeing can cause dry skin as your body’s hormone levels alter. Over time, estrogen production wanes, reducing the amount of collagen and elastin in skin – the proteins that give your skin its structure and elasticity. Skin oil (sebum) production also diminishes. The body’s thyroid function and metabolism slow, and cell turnover occurs less frequently, leaving dead skin cells to build up for longer on the surface. When menopause occurs, these dry skin contributors reach peak intensity, resulting in dry, itchy, and sometimes, cracked skin requiring regular attention and care.In addition, sun damage caused by UV rays can cause dry skin, with photo-ageing giving skin a thick, leathery appearance.To combat age-related dry skin concerns, you need to prioritise pure, potent products that restore skin suppleness, plumpness and smoothness.At Jurlique, we’ve developed targeted pure and potent formulas to combine dry and age-related skin concerns. For visible signs of ageing, our Purely Age Defying Firming Face Oil smooths and evens the appearance of lines, tone, texture and wrinkles, and is best used overnight when skin restoration occurs. This moisturising oil contains ingredients like Safflower Oil to help re-forge the skin’s barrier function, as well as Avocado oil to moisturise more deeply.For mature skin with advanced signs of ageing, from deep lines and wrinkles to sagging and uneven texture, is the answer. This powerful anti-ageing serum helps skin feel retexturised and rejuvenated skin, with ingredients like Meadowfoam to deeply moisturise and soothe dry, itchy areas on the face, as well as Oat extract to form a protective film to protect against future dryness.DIETDrinking caffeine and alcohol dehydrates the body, with your skin directly seeing the effects. Recognising the impact of your lifestyle on your skin is pivotal to swapping these behaviours for new ones that will help your skin back to health.Limiting caffeine and alcohol intake goes a long way to reversing the effects of skin dryness. If you’re really going to miss your morning coffee or tea, there are always other options, such as matcha, a type of green tea that gives you all the benefits of caffeine, but without the jitteriness or afternoon crashes.TOPICAL ACNE PREPARATIONSSome acne preparations can cause dry skin as a treatment side effect. Alcohol-based products, often recommended for their anti-bacterial properties, can lead to skin dryness and peeling, even irritation.Switch to a blemish cream with less drying ingredients, and products containing Calendula extract to help soothe redness and rebalance sensitivity.SKIN TYPESome skin types are simply dryer than others thanks to our genetics. If this is you, then preventative action, as well as looking out for dry skin symptoms (like tightness after cleansing and scaliness or flaking), will help you manage dry skin.If you’ve only just begun to experience dry skin, our Hydration Starter Set has everything you need to replenish and protect: Rose Moisture Plus Moisturising Cleanser, Moisture Replenishing Day Cream, Skin Balancing Face Oil and Rosewater Balancing Mist. This set targets dehydration and prevents moisture loss and environmental aggressors, using Rose extract to achieve your skin’s perfect balance of water and oil for optimum hydration.Your skin is a barometer for what’s going on in your body, and your life. Treat it well, and you’ll enjoy a long, happy relationship together.SHOP THE STORYMoisture Replenishing Day CreamMoisture Replenishing Day CreamRose Hand CreamRose Hand CreamPurely Age Defying Firming Face OilPurely Age Defying Firming Face OilBlemish CreamBlemish Cream 15mlHydration Starter SetHydration Starter Set
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JURLIQUE WELLNESS RECIPES
RAW CHOCOLATE AND AVOCADO TARTServes 12Base: 1 cups almonds 1 cups pecans 1/4 cup rice malt syrup 1/4 cup coconut oil pinch celtic sea salt Filling: 2 cups avocado flesh 1/2 cup cacao powder 5 tablespoons rice malt syrup 1/4 teaspoon cinnamon pinch sea salt Top:Cacao nibsFor the base:Combine all ingredients for base in a food processor and blitz to combine.Spread evenly into a 20cm round spring form cake tin lined with baking paper then place in freezer to set for 30minutes.To make the filling:Combine all ingredients in food processor and blitz until very smooth.Spoon filling into the tart case, smooth over the top, and garnish with berries, cacao or cacao nibs.Store in fridge until serving.RAW CITRUS BLISS BALLSMakes 12 1/2 cup cashews 1/2 cup almonds 1/2 cup macadamia nuts 1/2 cup shredded coconut 2 tbsp raw honey 4 tablespoons lemon juice 2 teaspoon finely grated lemon rind 4 tablespoons orange juice 1 teaspoon orange rind desiccated coconut for rolling To create:Place cashews, almond, macadamia nuts and coconut in food processor and blitz until a fine crumb forms. Add remaining ingredients to processor and blitz again until a lovely raw dough is created. Remove from food processor and using a tablespoon, measure into balls. Roll in desiccated coconut and refrigerate.Store in the fridge up to 2 weeks or freeze up to 1 month.RAW CHOCOLATE WITH MINT AND COCONUT BARKMakes 1 block of chocolate 20x20cm 2/3 cup coconut oil ¾ cup cacao 2 tablespoons pure maple syrup 1/4 cup mint leaves, shredded or left whole pinch sea salt 1/4 cup Coconut flakes To create:Line a 20x20cm cake tin or loaf tin with greaseproof paper. Place coconut oil in a small saucepan over low heat on the stove and melt. Whisk in raw cacao, sea salt and maple syrup. Pour into lined tin and sprinkle coconut and mint leaves. Place in freezer to set for 1 hour.NOURISH BOWLServes 1 1 cup baby spinach 1 cup blanched kale leaves, 1/2 cup zucchini noodles or grated 1/2 cup carrot noodles or grated 1 small beetroot, roasted and sliced 1/2 cup turmeric quinoa 1/4 cup alfalfa 1/2 cup cherry tomatoes, halved 1 red radish, finely sliced 1/4 pink grapefruit 1/2 small avocado, finely sliced 2 tablespoons sauerkraut 1 teaspoon pepitas 1/2 teaspoon sesame seed few sprigs dill Cold pressed olive oil and balsamic vinegar Sea salt and black pepper To create:Place spinach leaves and kale leaves in the base of bowl or plate.Top with zucchini and carrot noodles, beetroot, turmeric quinoa, alfalfa, cherry tomatoes, radish, grapefruit. Arrange avocado over the top of the vegetables, followed by sauerkraut, peptias and sesame seeds and dill. Drizzle with olive oil and vinegar, season with salt and pepper and serve.ORANGE AND ALMOND CARROT CAKEGF : DF : SF : V 2 (340g) organic oranges 1 2/3 cups (200g) coconut sugar 6 eggs 1 carrot, peeled and finely grated 2 1/4 cups (250g) almond meal 1 teaspoon baking powder Icing: 1 cup greek or vanilla yoghurt 1 orange, peeled and segmented 1/2 cup pomegranate arils 1/4 cup calendula petals To create:Bring a large pot of water to the boil. Wash oranges and cook in boiling water for 2 hours. Drain and cool then puree. Preheat oven to 160C, grease and line a 20cm spring form cake tin with greaseproof paper. Beat the eggs and sugar until light in colour then stir in orange puree, carrot, almond meal and baking powder.Pour into the cake tin and bake in the bottom of the oven for 1-1 ¼ hours, until top is golden. Allow to cool in the tin for 30 minutes then remove from tin.Top with yoghurt, orange segments, pomegranate arils and calendula petals and serve.ROSEHIP TEA BIRCHERServes 2 2 cups rolled oats 1/2 cup shredded, unsweetened coconut 1 tablespoon honey 2 cups strongly brewed rosehip tea 1 cup mixed berries, plus extra for serving 1/2 cup coconut, full fat natural or greek yoghurt To create:Combine oats, coconut, honey and rosehip tea in a bowl and stir to combine.Lightly fold through berries, cover and place in fridge overnight.In the morning, top with yoghurt, additional berries if desired and serve.Rosehip Bircher
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EAT CLEAN
Whole foods for energy and beauty There are a lot of words that buzz around diet, food and healthy eating at present…gluten free, wholefoods, sugar free, paleo, vegan, pescetarian, the list goes on. Admittedly, when you are looking at reshaping your health, sometimes it can be hard to decide what direction is the ‘right’ one to take.With that in mind, remember, you must always do what is best suited to you. What a friend, partner, sister or colleague might be practicing in their diet and lifestyle may not suit your individual needs. Keep in mind that you are unique and must respond to your body accordingly.So you may be sitting here and thinking, well what next? Well, broadly speaking it is simply moving back to basics in food and learning how to keep it clean, natural and wholesome. The more you scratch things back the better you feel. From there you tweak to make it right for you.Eating ‘clean’ means you enrich your life with beautiful nourishing whole foods, with the aim to eliminate those foods that are processed, refined, high in sugar, sodium, preservatives and additives. In another column I speak of how to build a wholefoods pantry and lay the foundations for health with your food. About clearing out some of the clutter in your diet and lifestyle so you have room for the new.Let’s take an average day on a plate and transform it a little so you can see the difference. This is often the type of eating I might see when I ask clients to describe their diet for me. Below you’ll see some examples of what is happening and then I’ll provide some nourishing alternatives.BREAKFASTThe Norm:Instant coffee with skim and a sugar, glass of juice, bowl of commercial cereal with skim milk and banana or piece of toast with butter and jam/honey.The Nourishing:Warm cup of water with a squeeze of lemon (to start), cup of green or regular tea (no sugar), bowl of whole oats as a bircher or porridge with fresh berries/grated apple/banana or piece of toast with avocado and lemon/boiled egg/tomato, herbs and tahiniMID MORNINGThe Norm:Coffee with a sugar, packaged biscuit, muesli bar or piece of banana breadThe Nourishing:Coffee no sugar or better yet herbal tea, small handful of raw almonds or a Citrus Bliss Ball you’ve brought from homeLUNCHThe Norm:Chicken wrap, store purchased or a sandwich with deli meats and vegetables or nothing at allThe Nourishing:A bowl made to nourish including quinoa, avocado, tomatoes, carrot, sauerkraut, zucchini, seeds, kale, spinach, capsicum, poached chicken/fish/boiled egg/legumes (lentils, chickpeas, beans) and a drizzle of olive oil and lemon juiceMID AFTERNOONThe Norm:Chocolate bar, sometimes a coffee or soft drinkThe Nourishing:Apple with some almond butter and a sprinkle of cinnamon or vege sticks with hummusDINNERThe Norm:Stir fry, grilled steak, bbq chicken with vegetables/salad or take awayThe Nourishing:Stir fry, steak or chicken above are good, adding grilled fish (salmon/trout) or some purely meat free meals are wonderful to include in the repertoireDESSERTThe Norm:Ice cream or milk chocolateThe Nourishing:Piece of raw choc mint barkCan you spot the difference? There’s nothing overly complex about The Nourishing, simply you’ve scratched away the elements that don’t fuel your body in the way it yearns to be, you’re giving it the pure unadulterated nutrition it loves for good energy and glowing skin. There’s alternatives in there that are quicker and easier than the norm and will nourish you so well that you’ll crave more of it.Fun isn’t it? That is precisely what good health can do for you. It can enrich your life and make it even more fun because you have the energy to bound through it. Ready to make some changes just for you?
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PUMPKIN & TURMERIC SALAD RECIPE
TURMERIC QUINOA PUMPKIN SALADServes 4 as part of a shared meal600g jap pumpkin, skin removed, cut into wedges1 tablespoon grapeseed oil1/2 cup raw quinoa, rinsed2 teaspoons dried turmeric2 stalks celery, diced2 stalks kale, leaves torn, stalks discarded1/4 cup coriander leaves, picked1/4 cup mint leaves, picked1/2 small spanish onion, finely sliced2 tablespoons pepitaspinch sea salt and black pepperDressing:1 teaspoon dried cumin3 tablespoons olive oil1 tablespoon lemon juicePreheat oven to 180C and line a large baking tray with greaseproof paper.Arrange pumpkin pieces over the tray, drizzle with oil then bake in oven for 45-50minutes.Cook quinoa whilst pumpkin is baking by placing quinoa, turmeric, celery and 1 cup water in a small saucepan, cover and place on medium to high heat and bring to boilReduce heat to a simmer, and cook 10 minutes, uncovered, or until tails of quinoa show.Remove from heat, fluff with a fork, cover with lid and set aside.Once pumpkin is cooked, arrange on large serving platter and top with quinoa, kale, coriander and mint leaves, Spanish onion and pepitas.Season with sea salt and black pepper, drizzle with dressing and serve.
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EBBS AND FLOWS
I sat with a beautiful monk in the rice paddies of Bali recently and we spoke in depth about life. Of the many insightful thoughts she offered, one in particular stood out. It was “life is like a river, we never touch the same current twice. Instead we must learn to move with the ebbs and flows”.Whilst balance would be a beautiful thing to have permanently, the reality is that it doesn’t really exist. Instead we must ride the ups and downs of life, learn how to best manage them and implement little practices so our health doesn’t take a hit.It’s fair to say stress plays a large factor in more people’s lives these days than ever before. Time flies, with more work flowing in and less time to manage it, we take short cuts here and there to cope and the first is usually with our diet and health. We move fast, live fast and place huge expectations on ourselves for everything to happen fast.Health and managing stress is an entire lifestyle approach, physical, mental and emotional. With a holistic approach we look at implementing practices such as yoga, meditation, relaxation training, exercise in conjunction with a renewed focus on what nourishment goes inside our bodies. So with that said, there are some key ingredients in diet, which may help manage stress, empower our health and help us better move with the ebbs and flows.LEAFY GREEN VEGETABLESNot to point out the winners before the race has started, but vegetables often take the podium in health. Leafy green vegetables such as kale, spinach, swiss chard, beet greens, rocket and others contain a rich source of flavonoids, Vitamin C, carotenoids and antioxidants which can help protect skin from environmental stresses. Integrate them frequently into your diet on a daily basis through: Chopped salads with sprouts, legumes, herbs and a lemon, apple cider vinegar and olive oil dressing A big bowl of steamed leafy greens with some clean quality protein such as poached chicken or steamed fish Juices and smoothies with pear, celery, cucumber, apple, zucchini and mint Wraps to replace bread or wheat wraps around your favourite sandwich fillers TURMERIC AND SPICESVariety is the spice of life, and spice well; it’s the spice of life too – especially in health! When there are stress signals in life, they can show through digestion and skin, we lose our bounce and our glow. The golden nugget here is turmeric. With its mega punch of curcumin, turmeric becomes a very valuable spice to keep on hand in the kitchen when it’s time to renew your approach to health. Don’t be shy in using it frequently, liberally and creatively in sweet or savoury meals and snacks such as: Orange, carrot, pineapple, ginger and turmeric smoothie Cooked in quinoa to toss through dishes such as my delicious Turmeric Quinoa and Roast Pumpkin salad or within a nourish bowl Whisked through eggs with chilli and coriander to spice up your breakfast omelette Stirred through curries and dips to fuel some nutrition and abundant colour into your life TEASSitting down to a cup of tea is such a delightful ritual for many of us. It’s warming, peaceful and with the right choice in tea can be incredibly nourishing too. Herbal teas, such as chamomile and rosehip can be wonderfully hydrating and restorative for the skin, peppermint is great for digestion, licorice can give you a little sweet sensation and dandelion superb to give your liver some love. However, green tea takes the cake when it comes to nutrition. It is the rich source of antioxidants in green tea that support the function of your immune system and health. It’s easy to forget to make the swap from coffee or caffeinated tea throughout the day at times, here’s some little reminders of how to go about it: Rise and shine with dandelion to give your liver a kick start and prepare it to digest your breakfast well Make the swap for mid morning coffee with green tea to boost your antioxidant supply for the day Find your sweet hit from licorice after your evening meal and settle down with a cuppa and a book
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