Wellbeing Journal
THE WHOLEFOODS PANTRY
Building a wholefoods pantry Vibrant health and glowing skin begins in the kitchen. When you have beautiful nourishing ingredients on hand you reach and create the right food rather than being tempted by quick fix, fast food options that really don’t offer much to our bodies in nutrition, fuel or flavour.One of the best things you can do for you and your loved ones to achieve abundant health is to build a whole foods pantry. When I say this and when you see my ideas on what ingredients are great to include, I want to make sure you keep one thing in particular in mind…Take baby steps.Don’t expect to change everything overnight. When you’ve had years with the same ingredients in your diet and you action change the best thing you can do is take it just one step at a time. Do this so you can learn, create and most importantly have fun with refreshing and evolving your health. Once you do that, the ingredients, habits and results are most likely to stay for the long term. And that is the ticket to longevity, health, happiness and finding your glow.The first step is identifying what needs to make its way out of your diet and life. Think highly refined and processed foods (packaged biscuits, cakes, pastries, chips, lollies, soft drinks, bottled sauces and marinades and other such suspects in the pantry) as a start. And where they were, it’s time to make way for some new ingredients. You will be amazed at how removing these alone will declutter your diet and begin the process of building you into your best.Next is the time to create! I like to approach the integration of new ingredients with ‘play’ in mind. That way good health never feels like a chore, and nor should it because it will enhance your life. So, the step you take once the clutter is out is to introduce one new wholefood ingredient to your pantry each week or fortnight. In that time find three ways you love to use the ingredient in different meals, with other nourishing ingredients to accompany and wonderful diversity in flavours. By doing this you build confidence. Feeling empowered by your health is honestly the greatest sensation.Now keeping those smalls steps in mind, make a promise to yourself that you will action these changes with a really positive attitude and commit to health for the long term. Clear the clutter; introduce health, happiness and new ingredients and ideas to your life. Here come some ideas for how you can build your new, glowing clean pantry.Grains + Pseudograins: Quinoa Buckwheat grain and noodles Amaranth Brown and basmati Rice Oats Pearl barley Raw nuts and seeds: Cashews Almonds Brazil Walnuts Sunflower Pepita Sesame Chia Coconut Assortment of organic dried fruits: Apricots Incaberries Dates Currants Goji berries, Cherries Pulses: Lentils Chickpeas kidney beans Spelt/mung/blackbean pasta Superfood powders: Raw cacao Maca Spirulina Camu Lucuma Acai Sweeteners: Raw organic honey Maple syrup Coconut sugar Stevia drops Coconut nectar Vanilla bean paste or extract Oils: Coconut Almond grapeseed Cold pressed extra virgin olive oil Sesame Macadamia Vinegar: Apple cider Balsamic vinegar Spreads: Tahini Almond, cashew, peanut and macadamia butters Tinned fish: Sardines Sustainable salmon Crackers : mostly home made, but you’ll find great quality options at health food stores Buckwheat thins Oat crackers Seed snaps Organic teas Seasonings: Celtic, Himalayan and sea salt Tamari Pepper Veges, herbs and spices: Chilli, turmeric, ginger, cinnamon, basil, oregano I cannot live without! Tinned organic tomatoes Sweet potato Onions and garlic When all of these lovely ingredients are at your fingertips, you can make the right choices for your health and that includes a treat too. My nourishing Raw Chocolate Bark with Mint and Coconut is just the ticket. Combining coconut oil, raw cacao powder, maple syrup or honey, vanilla, mint leaves and shredded coconut, it’s rich in nutrition and gives you the ultimate clean, whole foods pick me up for energy and mood.RAW CHOCOLATE WITH MINT AND COCONUTMakes 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 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.
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GO WITH YOUR GUT
DIGESTIVE HEALTH Our health is driven by the state of our gut. Energy, immunity, digestion, repair, growth and the glow of our skin all starts with how we digest our foods, from the moment we think about eating, smell or see food, to when it hits our stomach and goes through the physical process of digestion. Whilst these days in our very fast-paced lives, it is easy to not give much thought about what is going in our bodies, how we eat and engage with food, and the resulting impact on our digestion. The reality is this is a time more than any other to be conscious of it.MINDFULNESSThe first step in good digestion is implementing mindfulness around eating. So how do we go about this? We slow down and reconnect with our food. This is vital. Our bodies action the digestive process and release enzymes to break down food the minute we see, smell or think about it so given it is doing that for us, it’s important to give some love back by actually slowing down in order for these actions to truly do their job.Making time to sit down with each meal you eat, no matter how big or small, or how little time you have, is the best start to being mindful of your eating. Once you do that, you really engage with your food and grow a positive relationship with it. Our cells respond, they’re clever like that. They know when we are happy and eating or stressed and eating and digest accordingly. Ever noticed that when you eat on the run, you feel uncomfortable, or dissatisfied or lacking energy later despite having eaten? This is our body giving us a quiet nudge and saying ‘excuse me, please can you just give me a little more time and let me digest that delicious meal’.Now with a dose of mindfulness in how we eat, the next step to great digestive health is of course what goes in. And this is exciting, because every meal we eat is our chance to fuel and energise our body with beautiful, glorious, nourishing food. Our focus for great digestive health is those foods rich in fibre and probiotics.FIBREFibre is important in the gastro intestinal system (our GIT or gut) because it keeps everything moving whilst also providing us with sustained energy. A fibre rich diet ensures our digestive motions are frequent and normal and our bowel is in tiptop shape as it creates the bulk in our digestive system to make things move. There are two types of fibre we acquire from different foods, which are both highly beneficial.Soluble fibre’s main action is to reduce the bad cholesterol (LDL) roaming around our bodies and is richest in foods such as: Oats Beans, legumes, peas Psyllium Apples Citrus fruits Insoluble fibre’s action is to provide the bulk in our digestive system and improve gut motility and is present in foods such as: Skin of fruits and vegetables Nuts and seeds Whole grains. With this in mind, kicking our day off with a fibre rich breakfast is a great way of ensuring we meet the needs of our digestive and energy systems to function optimally throughout the day. One of my favourites which integrates some of the gorgeous ingredients we also find in JURLIQUE products is a Rosehip Bircher. The oats are a nourishing source of fibre and B-vitamins soaked in rosehip tea to help hydrate and rejuvenate the skin and berries to give you a big boost of antioxidants. It’s a go to breakfast in our home and so simple to put together the evening before so you save yourself time in the morning and can sit down to enjoy it in peace.PROBIOTICSNow whilst I could probably talk for hours on all the different ways we can improve our digestive health, I’m going to leave you with just one more to think about for now. And, this is the importance of probiotics in the diet.Probiotics act on our gut like seeds to a garden, we need to plant good bacteria, probiotics, to feed, create and grow healthy gut flora. Without probiotics the garden doesn’t flourish and we feel the effect. However, with a good supply of probiotics from our diet, our gut digests food well, detox and elimination pathways are supported and our digestive tract absorbs nutrients to then feed our body premium fuel as a result.There are a few wonderful ways we can obtain probiotics from food sources. One of the easiest to obtain is through natural yoghurt. Yoghurt is a brilliant source of probiotics, namely acidophilus and bifidus and integrating just a spoonful of yoghurt in the morning to your breakfast or just prior to can help establish the growth of good gut bacteria. If you can’t tolerate dairy yoghurt, try non-dairy yoghurt with a coconut kefir to help you on your way.Cabbage for good health – you heard it right! Learn to love cabbage because it can give your tummy some serious love. When cabbage and other vegetables ferment to become sauerkraut, kimchi and the like, they also develop an insane supply of probiotics to feed and nourish. We don’t need to eat mounds of it, but just a few tablespoons with one meal a day to start will support digestion and keep your gut in good nick.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 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.
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EATING FOR GLOWING SKIN
Urike Klein, Co-Founder of Jurlique, once said “Roses connect you to nature – to beauty within”. Those words, ‘beauty within’, are at the core of what makes us glow. A belief in our inner beauty, which translates itself into the way we nourish ourselves in life. The rituals we create in beauty and our skin. How we wake each morning and respond to the reflection gazing back at us in the mirror. Foods we choose to eat, so we maximize the nutrition in our body. All these little things reflect the beauty we see and feel within us.Daily rituals in beauty might entail rising with a positive affirmation about life or ourselves. Creating time to give our skin some love as we prepare for the day. Sitting to eat a nourishing meal and being mindful of how and what we eat because the glow in our skin is also a reflection of what is going in. So with this in mind, what are those wonderful things we can put in, to create skin that truly connects and shines with our beauty within? Skin that is truly…good enough to eat.WATER WELLHydration is the simplest yet most frequently missed component to nourishing our skin. Too often, we forget to drink, mistake our thirst for hunger or choose other drinks before water (juice, coffee, soft drinks), which deplete the hydration stores within our body. The way to resolve this is simply to include a few different ways to drink water throughout our day so we ensure our body and our skin feels the benefit. These may be:Rising in the morning and drinking a cup of water with lemonPreparing a delicious tea infusion and chilling it in a drink bottleKeeping a bottle of water on the desk at workMaking herbal tea instead of regular caffeinated tea during breaksChecking in with our body when we feel hungry and deciding if it is truly hunger or perhaps that we haven’t been keeping well hydratedInclude plenty of vegetables in our diet – they are full of H2O! CLEAN EATSI speak the importance of eating clean; nourishing whole foods frequently because I truly believe it is at the core of how well we move through life. When we eliminate processed foods, refined sugars, additives and preservatives from our diet, we feel the difference, we see the difference and our skin shines to show it.Refined sugar in particular has a profound impact on the state of our skin, remove it from our diet and we start noticing a change. Doing so doesn’t mean we miss out on all the little treats and moments with cake and cups of tea either – to the contrary. We can enjoy these moments in a more positive light because we know what we are eating is good for our body. I’ll often take the old time favourites and put a healthy spin on them to enrich their nutrition and eliminate ingredients that don’t do justice to our health. Sweeteners such as maple, raw honey, stevia, coconut nectar and coconut sugar, dates and rice malt syrup are all wonderful alternatives to refined white, raw or brown sugar and it’s easy to make the swap. When we do life just gets better.HEALTHY FATSRemember this…make healthy fats friends in life. Always. Good fats, rich in Omega 3 fatty acids love our body inside and out, so we shouldn’t be afraid of integrating them frequently into our diet. It is these essential fats our bodies thrive on for energy, hormone production, brain function and truly radiate through our skin.The richest sources of these fats often come from plants such as avocado, almonds, linseeds, brazil nuts, cashews, sunflower seeds, pepitas, olives and their oil and macadamias. Sound delicious? I think you know the answer to that question! They are delicious, nourishing and satisfy our hunger cravings when sprinkled throughout our diet. And their action on the skin is truly beautiful. Omega 3 fatty acids can contribute to the glow in your skin by providing natural moisture and improving skin elasticityStill need convincing? It might be time to experience it with a little treat of Orange, Carrot and Almond Cake. My take on an old favourite, incorporating almonds, oranges, coconut sugar and carrots, topped with skin loving properties of pomegranate and calendula. It’s rich in essential fats, contains no refined sugars or gluten and is 100% wholefoods goodness to give your body some love within.
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ORANGE AND ALMOND CAKE RECIPE
GF : DF : SF : VINGREDIENTS: 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 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.
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BACK TO BASICS
Nutrition for Health, Beauty and HappinessGood health really is a magical thing. When our bodies are well nourished, rising in the morning is easy, our energy levels throughout the day are delightfully balanced, we feel hydrated and we rest peacefully by night. As a nutritionist, my role is to guide people in this journey to good health. Provide easy, practical, nourishing solutions to inspire and help people feel empowered by their health.So, I am incredibly excited to have teamed up with the wonderful team at JURLIQUE to do just that for you! Our partnership in beauty, health and wellness will see gorgeous delicious, nourishing and simple ideas coming right your way. We’ve created some absolutely incredible recipes, videos, and easy reads to help give your health a makeover and for you to see your skin glow like never before.JURLIQUE have such a beautiful array of natural, nourishing ingredients in their range of products, so we thought the most wonderful way to showcase these would be not only through their stunning product, but also with how you can eat them. If you can enhance the glow in your skin through food as well as within your beauty regime then really… why wouldn’t you?A little on my philosophy in nutrition…I work first and foremost on diet, because diet is not just what you eat it is truly a ‘way of life’. When our diet is in good stead, everything flows well, when our diet is out of kilt, our body doesn’t respond as well as it could and it can impact both our health and our lifestyle. Nourishing whole foods are the answer.By whole foods, I mean those that are as close as possible to how Mother Nature created them, unprocessed, unrefined, without the additives, sugars or preservatives we see all too often in food these days. Think fresh vegetables a plenty, fruit, whole grains, nuts, seeds, clean quality proteins and healthy fats. It’s as simple as that. When you learn about how wonderful these foods are and pop your creative hat on in the kitchen again, you feel and see the benefits.Recreating your health is best approached with small steps, on a frequent basis to achieve long term results. Don’t try to change everything overnight, Rome wasn’t built in a day, new habits and breaking old ones takes time too. When you use this principle and look at whole foods as a fun, creative and simple way to do it, then you are half way there. I hope you enjoy what JURLIQUE and I have prepared for you…I know we’ve had an absolute blast creating it.In good health always,JacquelineNOURISH BOWL : JURLIQUEServes 11 cup baby spinach1 cup blanched kale leaves,1/2 cup zucchini noodles or grated1/2 cup carrot noodles or grated1 small beetroot, roasted and sliced1/2 cup turmeric quinoa1/4 cup alfalfa1/2 cup cherry tomatoes, halved1 red radish, finely sliced1/4 pink grapefruit1/2 small avocado, finely sliced2 tablespoons sauerkraut1 teaspoon pepitas1/2 teaspoon sesame seedfew sprigs dillCold pressed olive oil and balsamic vinegarSea salt and black pepperPlace 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.
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CALENDULA FLOWER SALAD
Did you know you can eat Calendula? Try this pretty salad for some healthy floral goodness:Ingredients1 cup mixed salad leaves, 1/2 cup fresh borage flowers, 1/2 cup fresh pansy flowers, 1/4 cup lilac flowers, 1/4 cup rose petals, 1/4 cup watercress, 1/4 cup calendula flowers, add Goji berries, chopped almonds and carrots too if you wish!For the dressing use; ¼ cup balsamic vinegar, 1 pinch Himalayan salt, 1 pinch cracked pepper, 1 small pinch combined dried thyme, oregano and marjoram, ½ teaspoon honey mustard, ¾ cup grape seed oil, ½ to 1 teaspoon dark roasted sesame oil, 1/8th teaspoon tamari.Method1. Place all salad ingredients in a large bowl and toss gently to combine.2. Place dressing ingredients in a jar with a screw–top lid and shake to combine.3. Drizzle dressing over salad and Enjoy!
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5 MUST-HAVES FOR A GOOD NIGHT’S SLEEP
A good night’s sleep is like nectar for the soul. Eyes are brighter, footsteps are lighter and you’re ready to tackle the day. But let’s face it – when was the last time you had a truly great night’s sleep? With daily stresses and distractions, sometimes it’s easier said than done but there are a few things you can do to improve sleep quality and ensure you wake up feeling well-rested. It’s all about creating a peaceful sleeping environment, starting with a cool, dark bedroom free from screens (yep, Instagram can wait until morning) and adding a few natural sleep remedies and products to your nighttime routine. With a little help from some sleep aficionados, these are our top tips for getting a good night’s sleep. 1. WEAR BREATHABLE SLEEPWEAR There’s nothing better than a fresh pair of pyjamas and changing into them signals to the brain that it’s time to get ready for sleep. Ever wake up too hot in the night? Our body temperature rises when we sleep, so choose breathable sleepwear like these Pure Silk PJs from Australian brand Papinelle. Soft, naturally breathable and hypoallergenic, this silk sleepwear will keep you warm in winter and cool in summer – plus they’re great for sensitive skin (their simple cuts in neutral and pastel shades give a luxe twist to sleepwear, too). 2. SLEEP ON A SILK PILLOW Moving around while we sleep can cause our hair and skin to pull on the pillowcase, not to mention our carefully-applied skincare products to rub off. Silk pillowcases are much kinder on the skin and cause less friction than traditional cotton ones – go for celeb favourite Slip Silk Pillowcases, which are thick, soft and durable and are proven to absorb significantly less face cream. As an extra boost, spray your pillow with the Jurlique Calming Blend Aromatherapy Mist – a blend of grapefruit and lavender, this calming scent helps promote sleep (plus your bedroom will smell wonderful). 3. LIGHT A CALMING CANDLE Forget your iPhone screen, the only thing that should be lighting up your bedroom is a soothing candle. Dim your lights or put on a lamp with a warm glow, and light a Lumira Balinese Ylang Ylang candle. Aromatic and earthy, this candle provides instant relaxation and, thanks to fragrance being linked to memory and emotion, your mind will transition to sleep mode each time you light it.4. UNWIND WITH MAGNESIUM OIL There are so many health benefits of magnesium but when it comes to helping us rest, it’s one of our secret weapons. It works wonders with sleep, so incorporate it into your nightly routine by indulging in a self-massage using the (100% natural) Salt Lab Magnesium Oil Spray. Simply spritz 3-6 sprays onto your skin (your stomach is a good spot) and massage it in gently. 5. EMBRACE AROMATHERAPY The Benefits Of Aromatherapy are endless, and essential oils are great products to use as a natural sleep aid. Add a few drops of Jurlique Comforting Blend Essential Oil to your bath or a vaporiser before bed – containing natural essential oils including Orange, Patchouli and Ylang Ylang, this oil promotes peace and wellbeing. For a good night’s sleep every night, set up a peaceful sleeping environment with the help of natural remedies and products. Shop our essential oils and sprays here.
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HOW TO GET RID OF TIRED-LOOKING EYES
Do you have dry, dark or puffy eyes? You’re not alone. The skin surrounding our eyes are seriously thin, so tired-looking eyes can be caused by more than a lack of sleep. If you are looking less-than-fresh, it could be because of genetics, ageing, allergies, diet, sun damage, or too much screen time. To brighten up the eye area and hide the signs of fatigue, take on these expert tips.APPLY A SPECIALISED EYE CREAMEye creams are formulated for different skin care concerns, so choose one that suits your needs most. Our eye creams are packed full of potent, plant-based ingredients from the Jurlique Farm to minimise the symptoms of tired-looking eyes.PUFFINESS AND DARK CIRCLESWe recommend: Jurlique Herbal Recovery Signature Eye Cream. Silk Tree extract in this deeply nourishing product addresses common signs of fatigue – it’s our best eye cream for tired, puffy eyes.DEHYDRATION AND FINE LINESWe recommend: Jurlique Purely Age-Defying Firming Eye Cream. Rich in plant-based antioxidants, this eye gel soothes and hydrates the skin, diminishing signs of dehydration and fine lines, packed with Green Coffee extract and Ascorbyl Glucoside, this eye cream helps address loss of dehydration, as well as reduce visible lines and wrinkles.DEEP WRINKLES AND SIGNS OF AGEINGWe recommend: Jurlique Nutri-Define Eye Contour Balm. A rich and highly concentrated anti-ageing balm, this product is designed to improve the appearance of deep lines, crow’s feet and dark circles around the eyes.DISCOLOURATION AND DARK CIRCLESWe recommend: Jurlique Purely White Skin Brightening Eye Correcting Cream. This is a high-performance eye cream, packed with our exclusive plant-based and Vitamin C-rich VitaBrightKX complex to even skin tone and discolouration. It also reduces the appearance of dark circles, puffiness and dehydration.REFRESH YOUR EYES WITH EYE DROPSWe’re all guilty of spending too much time in front of screens and digital devices, and when we do we strain our eyes and blink less. This can cause our eyes to become bloodshot and dry, making the eye area look tired. To balance this, try and look away from digital screens every 20 minutes and close your eyes, and use lubricating eye drops as needed.REDUCE PUFFINESSThere’s a reason our favourite chick flicks all have scenes of the main characters sporting cucumber slices on their eyes when face masking. The coolness of the slices relieves puffiness and can give the eye area a real hydration boost. Don’t have any cucumber to hand? Place two metal spoons in the fridge overnight and use the rounded side to massage your eye area – the coolness will help firm up swollen skin and the massage will help with lymphatic drainage.SWITCH UP YOUR DIETIt’s not just what we put on our faces, but what we eat can have a knock-on effect on our appearance too. For foods that brighten your eyes, look for those rich in vitamin C (oranges, broccoli, kale and strawberries), which can help with the appearance of dark circles and under eye bags. Antioxidant-rich foods (leafy greens, blueberries and eggs) help to give the skin surrounding the eye area a healthy glow, while yellow and orange veggies reduce the appearance of eye discolouration. And what to avoid? You knew it was coming - alcohol and salt can lead to swelling and puffiness under the eyes, so try and cut down on your intake. Don’t just leave it to make up and super-charged concealers – deal with your tired-looking eyes by adding an eye cream to your skin care ritual. Discover our range of eye creams to suit every skin concern here.
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9 STEPS TO BECOMING THE HEALTHIEST VERSION OF YOURSELF
Health is holistic. It’s about finding balance, looking after your mind, body and soul, and looking beyond the superficial stuff to treat yourself with love and respect. From health and exercise tips to our go-to healthy mental health habits, here are our tips on becoming the healthiest version of yourself.MOVE EVERY DAYWe all know that exercise is good for us. It helps to keep your heart and skin healthy, can reduce the risk of disease and boosts your endorphins and energy, so it can be a real mood lifter. The great thing about exercise is you don’t need to overdo it to reap the benefits – just 30 minutes a day of walking, yoga or more high-intensity exercise like strength training or spinning will be enough.EAT WELLBeing healthy doesn’t mean dieting or cutting out any food groups. Fuel your body with wholefoods and enjoy all the macronutrients – carbs are our body’s chief source of energy (go for brown rice and quinoa), protein (which you’ll find in eggs, almonds and broccoli) helps with energy, brain function and muscle repair, and healthy fats (avocados, cheese and nuts are all good sources) keep us feeling fuller for longer.GET 20 MINUTES OF SUNSHINE A DAYVitamin D is a natural serotonin (or ‘happy hormone’) booster. Try to get outside for at least 20 minutes a day for your daily sun exposure, whether that’s walking to work or getting off the bus early, going for a walk around the block during lunch or joining an outdoor exercise class.BE MORE MINDFULWith technology an almost-unnoticeable reality of our everyday lives, we can get sucked into being on our phones at any free moment. Try to live in the present as much as possible, which means putting your phone out of sight while you’re with family or friends (social media and emails can wait). If you’re in need of a refresher, spritz on a face mist. Close your eyes, spray our Lavender Hydrating Mist over your face and breathe deeply.MAKE SLEEP A PRIORITYWe all know how much better we feel after a good night’s sleep – energised, clear-headed and ready to tackle the day. Aim to get eight hours’ of sleep a night and establish a nighttime routine to get your mind ready for bed. Switch your tech devices off at least one hour before you go to sleep (leave them in another room if you can so you’re not tempted to reach for them in the middle of the night) and diffuse an oil like our Tranquil Blend Essential Oil in your bedroom to create a relaxing atmosphere.ADD SELF-CARE RITUALS TO YOUR DAYWe live in a fast-paced, demanding world, so it’s important to set aside at least 10 minutes a day for yourself. Try different forms of self-care to find what works for you as a relaxing ritual – this could be going for a short walk, a yoga class, meditation or soaking in the bath. Take your self-care one step further by creating your own spa day at home or book in for a treatment at one of our spas.Health can mean different things to different people but you’re the healthiest version of yourself when you’re happy, grounded and well-rested. Shop our range of aromatherapy and natural-based skin care products to calm the mind and soothe the soul.
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