Wellbeing Journal
FINDING BALANCE WITH CAROLINE GROTH
Self-care has many benefits, from lowering stress to improving overall health and happiness. It allows us time to prioritise ourselves and create rituals, habits and behaviours that support our minds and bodies. Ultimately, a little self-care can go a long way to help restore balance in our busy lives. In celebration of International Self-Care Day, we caught up with digital creator Caroline Groth, known for her inspiring health and wellness content. With her expertise, she curates engaging and informative content that empowers individuals to prioritise their wellbeing and achieve a harmonious lifestyle. Discover more about Caroline’s self-care journey and her top self-care tips to help restore balance in your life. Why is self-care important to you? “For me, my daily self-care ritual is non-negotiable. I need to have all these routines that I've set in place and all of these self-care rituals in order for me to be my best self. I do not feel like I'm functioning at my highest, most authentic self if I don't incorporate these daily practices. I also live with three autoimmune diseases, so I need to look after myself and take care of myself every single day.” What were some of the biggest challenges you faced? “Some of the biggest challenges I faced starting my self-care journey were rewiring my entire brain, prioritising myself and how I felt showing up in this world on a physical, emotional, and spiritual level. For me, that meant cutting some people out of my life who weren't supportive of the journey or the changes I made. It was also about learning to carve out time and make myself a priority, which I had never done in my entire life. So that was a huge step for me.” How has the relationship with yourself and with those around you changed? “My relationship with myself has improved so much. I have always struggled with loving myself for who I am and how I show up in the world. Incorporating daily and weekly rituals into my life has helped increase the love I have for myself and also the love I have for other people. This means that I can be so much more genuine. I now have a full cup when I show up for other people, and I feel like I have so much more love to give..” What is your top self-care tip? "If there's one tip I can give you to bring more self-care into your world, and the one thing I absolutely cannot live without that's changed my world is meditation. Don't make it complicated. You can make it very simple. You can sit in silence and just listen to your breathing for a few minutes a day and build it up so you can sit longer and longer. But it does bring a level of presence into your world, both presence in the outside world, but also presence in your inside world." What does finding balance mean to you? "In the past, I used to be very rigid about my health. I'm someone who lives an extremely healthy life. I cook for myself every single day. I take my supplements; I do my movement; I do my daily practices; I do my meditations. But once upon a time, I was way too strict about it. Now I've created a life for myself which is a lot more balanced, where I can still go out and have a wine and a meal out and spend time with my friends, but it doesn't take away from who I am as my foundational self. I can come home, be silent with myself, enjoy my presence, and find peace within all of that. Finding balance for me in this world means looking after myself every single day by incorporating self-care practices. It means showing up for myself just as much as I show up for other people."
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NOURISHING POKE BOWL RECIPE
Embracing self-care means embracing the power of nutrition to transform our well-being from the inside out. Nourishing our bodies with healthy, wholesome meals not only fuels us for the day ahead, but also uplifts our spirits and enhances our overall sense of well-being. Treat yourself to a nourishing poke bowl, recipe by clinical nutritionist Bridget Hunt POKE BOWL INGREDIENTS 1/2 x cup brown rice 2 x spring onions finely chopped 1 x cucumber 1 x carrot 1/4-1/2 cup frozen edamame 1/2 bunch kale (or can use baby spinach for a quicker option) ¼ - 1/8th x cabbage finely shredded 1 x tbsp olive oil 1 x packet seaweed 1 x avocado 100g salmon sashimi (can also use chicken, tinned tuna, tofu or protein of choice) Ponzu sauce (optional) Kewpie mayo Dried shallots METHOD: Finely chop the cucumber, spring onions (and any other suitable salad vegetables you may use), and grate or shred the carrot and cabbage. In a large frying pan, heat 1 tbsp of olive oil over medium heat. Add the kale to the pan and turn it continuously with tongs. Add a drizzle of water to the pan and continue to toss the kale. The kale will begin to turn a bright green colour before slightly darkening. Add a pinch of salt and remove from the heat. It should take only around 1-2 minutes to cook thoroughly. Defrost the edamame in the microwave with some water for 1 minute and continue until warmed. To assemble the poke bowls, add ½ cup of rice to the bottom of the bowl. Top it with kale, cucumber, salad vegetables, spring onions, avocado, and salmon. Then sprinkle sesame seeds, seaweed, and dried shallots on top. Finish by drizzling ponzu and kewpie mayo over the ingredients. WHY WE LOVE IT Red Cabbage: Cabbage is a part of the brassica family, contains plenty of antioxidants and supports the immune system. Carrot: High in beta-carotene, which converts to vitamin A, a super important nutrient for our skin health and eyesight. Avocado: High in monounsaturated and polyunsaturated fats. All the cells in our body have a cell membrane called a phospholipid bilayer, and we need unsaturated fats to keep our skin nice and hydrated. Salmon: Rich source of Omega-3 fatty acids, which are integral for fighting off inflammation. Edamame Beans: Rich source of plant protein, so if you want to keep it vegetarian, you can just add edamame beans. Seaweed: Rich source of iodine, which is super important for our production of thyroid hormones, that keep us energised, feeling good and able to tackle everyday life.
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5 TIPS FOR A GOOD NIGHT'S SLEEP WITH OLIVIA AREZZOLO
5 tips for a good night's sleep with Olivia Arezzolo Sleep is one of the cornerstones of self-care. It impacts us mentally and physically with a wide range of benefits, from supporting our immune system, cardiac function and metabolism to reducing stress and improving our memory and mood. Sleep can leave us feeling rested, rejuvenated and ready for the day ahead, but a good night’s sleep isn’t always guaranteed. This International Self-Care Day, we sat down with renowned and influential sleep expert Olivia Arezzolo. As a trusted authority in her field, Olivia provides accessible and practical guidance to help individuals enhance their sleep quality and overall wellbeing. Using her profound understanding of sleep psychology, Olivia offered us some top tips on how to get a good night’s sleep. WHY IS SLEEP SO IMPORTANT? “It helps rejuvenate and replenish you mentally and physically. 70% of human growth hormone, the key catalyst for cellular repair and collagen production, is produced in slow-wave sleep. So, if you want to feel energetic and enthusiastic and your skin to shine, you need deep, quality sleep. Mentally, we need deep-quality sleep because if we don't get it, our stress hormone, cortisol, can increase by up to 37%. This leaves us feeling anxious, wired, and unable to switch off, and that's after just one night of inadequate sleep. So for mind and body alike, we need sleep like nothing else.” TIP 1 - BLOCK OUT BLUE LIGHTS “Blue light is the main factor controlling our circadian rhythm, which therefore controls our main sleepiness hormone, melatonin. Research shows that those who use blue light-blocking glasses for two hours before bed can fall asleep 78% faster.” TIP 2 - USE LAVENDER “Lavender is one of my favourite remedies because it activates the parasympathetic nervous system, which naturally helps us feel more relaxed, calm, and at ease in that critical pre-bed period. For anyone struggling to switch off in the evening, this is a game changer and should definitely be part of your bedtime routine. For best results—I recommend dabbing lavender on your pulse points or diffusing it throughout the room before bed.” TIP 3 - HAVE A SHOWER “When we emerge from a warm shower to a cooler bathroom, we naturally experience a drop in our core body temperature. As a result, our bodies produce melatonin, the sleepiness hormone. Melatonin helps us fall asleep and stay asleep, which is why research shows that showers can improve sleep quality and sleep quantity.” TIP 4 - READ A BOOK “Read a printed book, ideally 20 minutes before bed. Why? Because it gives your mind something to focus on, which can help you feel more relaxed in the evening. Research shows that stress can be reduced by 68% by reading a book, with the effects starting in just six minutes. “ TIP 5 - WEAR AN EYE MASK “Remember, light controls the circadian rhythm. So just as you need to block out blue light before bed to fall asleep, you need to block it out throughout the night to stay asleep, which is why an eye mask is a must.” Good quality sleep is what you need to feel your absolute best, so put these five tips to work for the best night's sleep.
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NOURISH YOUR BODY & MIND WITH BRIDGET HUNT
Nutrition can play an important role in our self-care practice, helping to nourish our bodies from the inside out. Healthy, nutritious meals have the power to fuel us for the day ahead and make us feel good on both a mental and physical level. This International Self-Care Day, we sat down with accomplished clinical nutritionist Bridget Hunt, widely known for her captivating content, nourishing recipes, and insightful perspective on nutrition and holistic wellness. Discover what self-care means to Bridget, how to make healthy choices when crunched for time and what goes into the perfect poke bowl. SELF-CARE “To me, self-care is looking after yourself in ways that may not fall under the typical perspective of self-care. It doesn't need to be extravagant; it doesn't need to be crazy. To me, self-care is about the fundamentals and can be as simple as making a nutritious meal, exercising, and getting enough sleep. “ FOOD AS FUEL “Physical and mental challenges can come in all different shapes and sizes. None of us are immune to the daily stresses of everyday life, work, business, studying, parenting, and doing enough exercise. So fuelling yourself with nutritious foods will always be integral to maintaining a healthy lifestyle. Having enough dietary fibre in your diet can impact your gut microbiome and can influence the gut-brain axis and immune system. We have microbes in our gut that produce neurotransmitters that can affect our mood, our sleep, and how we handle daily life activities.” HEALTHY MEAL FUNDAMENTALS “When building any meal, it's important to create balance. To do that, you need to include fibre, vegetables, protein, and healthy fats. It doesn't need to be complicated. It's just incorporating fruits and vegetables and keeping the fundamentals at the forefront of your mind whenever you're thinking about what to eat and the meals that you're making. For example, a poke bowl, is a staple in my house. I have two little kids and a very busy schedule, so this is a quick and easy recipe to have in your repertoire when you are short on time during the week. It's a nutritious, nourishing dish filled with fibre, lots of different vegetables and colours, which is so important for our self-care.” Fuel your body with the goodness it deserves. Try Bridget’s Poke bowl recipe.
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RECHARGE YOUR ENERGY WITH ALLIRA POTTER
Understanding your energy can be an important step in creating a well-rounded self-care practice. Learning to tune into your body, observing where your energy is going and devising ways to preserve your energy can all help create greater balance and harmony. As part of our International Self-Care Day celebrations, we caught up with Allira Potter, whose expertise ranges from energy healing, writing and public speaking to modelling, and mindset coaching. Representing her Yorta-Yorta heritage, Allira employs an inclusive and holistic approach, inspiring others to embrace their unique potential through personal growth and transformation. Discover more about Allira’s self-care practices and the importance of tuning into your energy and creating better boundaries. UNDERSTANDING ENERGY “The thing to know about energy is everything around you is energy—from the coffee you have in the morning, to your body, to the plants around you. Once you recognise that, you learn to stop, tune in and listen to your body. The thing for me was realising where my energy was going, the output that I was giving to other people, and understanding what input of energy I was giving myself. Remember that what you put out there is what you'll get back. It's all energy. So a conscious reminder to stop and tune into your body.” SIGNS OF BURNOUT “I neglected my self-care last year; I think I burnt out about four times because I kept people pleasing. I kept doing so much for everybody else; I had no self-care routine or boundaries. I recognise my energy levels as being pretty low when I'm feeling a little bit snappy towards people, or I'm feeling really fatigued—that's when I know that I'm in a burnout phase, and I need to say to myself, "You need stronger boundaries. You need to say no. You need to go and fill your cup and have a moment for you." PRIORITISING SELF-CARE “I think when we grow older, we need to stop giving so much energy to other people and not feel so guilty for creating boundaries. Remember, you are this beautiful individual, and you're allowed to say no to things and not have guilt attached to it—if you want to have that day in bed watching movies, then do it. Don't associate it with being lazy. It's just you recharging your energy and looking after yourself. The next time someone asks you to go out, tune into your body and observe if there is a back and forth, a yes or no. For me, that's my intuitive body and my energy saying, "Don't go. You need to conserve your energy and look after yourself." TECHNIQUES FOR RECHARGING ENERGY “Self-care practices that I use to recharge my energy levels are honestly things that we can do free of charge—getting out in nature, grounding or ocean swims. Some days I find that the best tool for me as a self-care practice is not having my phone, being present with my body, and just being surrounded by nature. I also do things like meditation and journaling. If I feel like I need to recharge with a friend, we might go on a river walk. It’s about all those nice little calm moments.”
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MASTER YOUR CLEANSING RITUAL
Why your morning skin ritual should differ from your night skin ritual? Morning routines wash away debris and sweat from the night before and provide a smooth base for makeup, whereas evenings are more restorative, aiming to replenish and prepare for a good night’s rest. Your morning cleanse A morning cleanse erases any impurities from the previous night before, preparing skin for sunscreen and providing a smooth and even base for makeup. Your evening cleanse An ideal evening cleanse focuses on two distinct actions: removing impurities, and rebalancing your skin. This can be best achieved by double cleansing. Double cleansing is suitable for all skin types. How to double cleanse? For the first cleanse, massage 2-3 pumps of Nourishing Cleansing Oil onto dry skin to melt away surface impurities, long-lasting makeup and sunscreen. Add warm water to emulsify, rinse thoroughly and pat dry with a face cloth. For the first cleanse, our best-selling Radiant Skin Foaming Cleanser protects while eight handpicked botanicals, including farm-grown Rosa gallica Hybrid rebalance the senses.
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GIVE YOUR SKIN A VITALITY BOOST
Activate your skin’s vitality with hydrating Activating Water Essence and Purely Age-Defying Firming Face Oil. Treatment Plan When used together in a 8:2 ratio, the Activating Water Essence+ allows superior penetration for our Purely Age-Defying Firming Face Oil to reach deeper into the skin for more efficacious results. WEEK 1 Place 8 drops of Activating Water Essence+ and 2 drops of Purely Age-Defying Firming Face Oil in the palm of your hand. Gently press onto your skin. Follow with your favourite Jurlique Serum and/or Moisturiser. Repeat for 7 days. WEEK 2 Repeat Week 1 on alternating days. Example: Monday, Wednesday, Friday, Sunday. WEEK 3 Repeat week one every two weeks for a healthier skin barrier and more radiant, glowing skin. Are you ready to take your ritual to the next level? Shop our Vitality Boosting skin ritual products here.
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THE BENEFITS OF ACTIVATING WATER ESSENCE+
Have you ever noticed how dry land struggles to absorb water while wet, nutrient-rich soil can soak up moisture with ease? It may surprise you that your skin is not too different from soil. It also requires careful preparation and hydration to absorb serums and moisturisers effectively. The power of preparation On our biodynamic* farm in the Adelaide Hills, we believe that preparing, nurturing and watering our soil enhances the power of nature in our skincare ingredients. Just as we tend to and prepare our land, Activating Water Essence+, enriched with 98% natural ingredients, helps prepare, hydrate and activate the skin, ready for the next steps in your skincare ritual. An essence powered by nature This lightweight essence is enriched with two different Marshmallow Root Extracts from our farm and a radiance blend of powerful botanical extracts that help to boost and retain moisture. Macerated Marshmallow Root Extract intensely hydrates, while Bio-intrinsic™ Marshmallow Root Extract works to boost skin moisture, improving the structure of the stratum corneum and the skin’s ability to retain water. These extracts help to perfectly prepare the skin, creating a healthy and hydrated environment to soak up serums and moisturisers even more effectively. Activating Water Essence+ is also enriched with Jurlique’s Radiance Blend, featuring potent botanical extracts, including farm-grown Jurlique Roses that help retain moisture, Calendula with smoothing properties that rebalance and moisturise and Lavender that helps rebalance dryness, leaving skin feeling refreshed and hydrated.
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ADD ACTIVATING WATER ESSENCE+ TO YOUR SKINIMALIST RITUAL
Skinimalism is one of the year's most talked-about trends. So what is this minimalist approach all about, and when should you use a skinimalist ritual? Follow our beginner's guide to skinimalism to find out more. What is Skinimalism? Skinimalism is a skincare approach that follows a less is more philosophy. Skinimalism is about simplifying your skincare and makeup routine, concentrating on high-performing essentials on days when you’re running short of time. These pared-back rituals focus on maximising your skincare ritual using a few skincare essentials. Why minimalist? While we love a full skincare meets self-care ritual, sometimes it isn’t always feasible. On those days when you are running late for yoga or your morning meeting, a skinimalist approach is a quick and easy way to cover all bases using a few essential products. What essentials to include in a skinimalist ritual? For mornings or evenings when you are short on time, your skinimalist ritual should consist of three steps: Cleanse, Activate & Moisturise. CLEANSE Start your skinimalist ritual by selecting a cleanser based on your skincare needs. Radiant Skin Foaming Cleanser cleanses and exfoliates, Replenishing Cleansing Lotion helps calm dry skin, Nourishing Cleansing Oil softens as it cleanses, while Revitalising Cleansing Gel cleanses makeup, oil and impurities in a single step. ACTIVATE The essential next step in your skinimalist ritual is to hydrate, prepare and activate the skin using Activating Water Essence+. This essence will help provide a hydrated foundation to enhance absorption and boost the skincare benefits of your moisturiser in the final step of your ritual. MOISTURISE Round off your short and sweet ritual by locking in moisture using a rich cream or lightweight lotion. Moisture Replenishing Day Cream can help soothe and restore dry skin, while Rare Rose Cream hydrates and nourishes skin throughout the day. Herbal Recovery Cream addresses fine lines and promotes renewed radiance, and Nutri-Define Supreme Restorative Rich Cream can help visibly reduce signs of ageing.
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