This post has been updated for 2018
The new year has begun, so now is the perfect time to get those energy levels up and achieve that inner glow (which as we know, translates into an ‘outer’ glow!). With my ‘3 ways for 3 days beauty cleanse’, I’ll help you reveal your natural beauty and break those bad habits that may have crept in with your busy lifestyle. So, what are you waiting for let’s get started on your CLEANSE, NOURISH & GLOW recipe.
Day 1 | EAT CLEAN, LEAN & GREEN
See what our top beauty cleanse foods are and follow our simple menu with nourishing recipes. Be guided by our 10 ‘eat clean’ principles.
Day 2 | TOSS THE TOXINS
Learn what you expose your body to via your daily skin and body care routine– from soap and shampoo, to lipstick and perfume. Cleanse your body from the outside in.
Day 3 | DE-STRESS – Take time to move, be mindful and find balance with self-nurturing rituals.
DAY 1 Eat clean, lean & green
What is a beauty cleanse?
Think of it as a car service with a wash and wax throw in – maintenance you need to do to keep your car running smoothly and looking good! A beauty cleanse can bring you back on track and help reenergise your system by eliminating toxins for optimum health and beauty wellbeing. The foods you eat are low allergy (e.g. non-dairy and gluten-free), anti-inflammatory, alkalising (lots of greens, citrus, whole seeds and nuts) and high in antioxidants.
The Lük Beautifood philosophy is to ‘eat clean’ – nourishing wholefoods that are minimally processed to retain their intrinsic nutrients. We’re all busy women here, so we’ve adopted a realistic approach to eating that means the wheels won’t fall off when you prepare food for your family. We offer a healthy way of living that not only enhances your natural beauty, but one that also works for those you love.
When you have finished our 3 day cleanse, you can easily continue to prepare and whip up all those beautiful foods and recipes you have tried. Experiencing bloating? Is the skin looking lacklustre or feeling dry? Get yourself back on track with a mini beauty detox by simply doing juices, smoothies or salads for a day. It’s enough to do you a world of good! I like to cleanse every six months – post-summer holidays and pre-spring.
Day 1: Cleansing your body from the inside out is our main focus. Look at what you are eating and eliminate some toxic and heavy going foods for 3 days. From the way you look to how you feel, you’ll be amazed with the results. Our beauty cleanse can do more than make your eyes sparkle and your skin glow – it can boost energy levels, improve digestion and if you extend for a week, it can also help shift a few unwanted kilos too.
What to eat & eliminate
Permanently eliminate these toxic foods from your diet such as:
- Processed foods
- Refined sugars
- Artificial sweeteners
- Trans fats
During the 3 day cleanse also eliminate these foods:
By choosing to eat the beauty foods that will cleanse your skin from the inside out, you will see improvement in everything from digestion and the adsorption and facilitation of essential beauty nutrients. These help to fight everything from wrinkles and dry skin, to dull eyes and low energy.
Have a look at my favourite beauty cleansing foods and be sure to include these on your plate daily!
Triple A Foods
Alkalising, Anti-inflammatory, Antioxidant
In the world of beauty, these are what I call Triple A foods. Foods that feed your beauty because they contain nutrients or are composed in such away they have a positive ‘beautifying’ effect on your skin, hormones or vitality.
Alkalising foods: An alkaline diet is plant based with less or no cow dairy, high-fat meats, alcohol and processed foods including sugary drinks and snacks. Over time, these acid-forming foods are said to accumulate in your body causing disease and adverse skin related reactions.
Anti-inflammatory: Some foods can create an inflammatory response, which means an increased immune reaction. When talking about this skin, this can include anything from redness and puffiness as the body tries to defend itself. Dairy, for example, causes inflammation in a large percentage of the population, resulting in skin sensitivities and poor digestion, which causes dry, rough and dull skin.
Antioxidants: Antioxidants fight free radicals; those pesky little unattached oxygen cells that can ‘rust’ your insides. Vitamins such as A, C and E, and powerful minerals like selenium and phytonutrients – carotene, lutein, lycopene, for example, protect your skin by guarding your cells from damage.
Be mindful in your eating and seek out Triple A foods.
Sample Meal Plan
On waking: Glass of warm filtered water with juice of ½ a lemon.
Breakfast: Small bowl quinoa porridge, berries, sprinkle of chia seeds – use almond or walnut milk.
Morning snack: Glow & go green smoothie (or if you’re like me, you can choose to have it with breakfast and skip the snack)
Lunch: Left over quinoa, with half an avocado or tin of tuna/mackerel plus mixed salad with herbs, drizzle olive or avocado oil, sprinkle of apple cider vinegar.
Afternoon snack: Sliced red capsicum, cucumber or celery and carrot stick with hummus.
Dinner: Small piece salmon with stir fried veg with a sesame seed / seaweed sprinkle.
To drink: Sip water with lemon or a natural herbal tea that includes liquorice.
Beauty Cleanse Recipes – try our faves
Pantry & Shopping List
What to eat after DAY 3 of your beauty cleanse
After your cleanse, you may reintroduce caffeine, alcohol, dairy, meat, chicken and gluten, though try to avoid a wheat-heavy diet (as nutritionist Michele Chevally describes it ‘Frankinstein Food’). Oats, barley and rye are fine in moderation.
If you are purist and don’t eat these ‘acidic’ foods described above, that’s fabulous, but if like me you have kids, entertain and eat out (and LOVE ALL good food), it’s all about moderation! Minimise how many times you eat meat and how many coffees or glasses of wine you drink every week, for example. Just mix it up! Keep trying new foods and combinations to find what works best for you and your lifestyle.
Wheat: if you love a good sourdough loaf or pasta, eat wheat only a couple time a weeks, rather than at every meal. Remember that most of these are wheat-based: crackers, cereal, bars, biscuits, cakes, pasta and bread.
Alcohol: try to drink only on the weekends or special occasions only.
Dairy: it’s fine to have some cheese (French women eat cheese, after all!) or milk in your tea, but think what other types of non-dairy milks you could use with your granola or smoothie. Try our recipe for a delicious easy-to-make almond milk as an alternative!
Clean eating is just that – it’s about eliminating or reducing the toxins your body is exposed to through the foods you eat and apply to your body.
From the paddock to plate clean food is kept just that – clean, whole and unprocessed. It’s a back-to-basics approach so that:
- goodness is not stripped out via processing
- additives arn’t added to preserve, colour, texturise, flavour, enhance…..(yes those numbers on an ingredient statement)
- everyday foods don’t become an unhealthy, high energy mix of ingredients that add KJ’s without nutrients – think biscuits made from refined sugar, refined white flour and trans fats.
Why We Love Clean Eating
- makes you glow and go
- eliminated toxins from your body
- you benefit from the intrinsic goodness in the whole foods
- minimises processing, reduces wastage, better for the environment
- not dieting but keeps you trim and toned
By eating clean nothing can be added that ‘dirties’ your beautiful body and affects how it works. Chemicals that build up in your body can be seen and felt everywhere: from inflammation causing red, sagging and puffy skin to free radicals attacking your skin cells and causing premature ageing. From a health perspective think high blood pressure, inflamed liver, auto-immune disease, weight gain, mood swings……
So clean food is about nourishing your beautiful body with delicious, nutritious wholesome foods. Think grass fed meats, complex carbs like grains, fruit, vegetables, salad, nuts and seeds and healthy fats. Think filtered water, DIY juices and organics.
We have plenty of clean eating recipes and tips and tricks in our beauty kitchen to help you eat clean. Visit our superfood tab and discover the beauty in clean foods with our beautifood bites that detail what’s in a food and what it does for your beauty wellbeing. Or need to know about cold pressed juices or how to make a green smoothie and don’t know where to start? luk beautifood has ALL the answers.
Clean eating is the foundation of natural beauty.
10 Principles of Clean Eating
1. Don’t eat processed food containing preservatives, refined sugars, artificial sweeteners, colours, flavours, modifiers, enhancers or trans fats.
2. Eat more veggies than meat
3. Eat more raw than cooked
4. Eat organic when possible
5. Incorporate probiotic foods into your everyday diet
6. Eat nuts, seeds and non-wheat grains (prepared properly)
7. Reduce dairy intake and experiment with nut milks
8. Reduce your caffeine intake to a maximum of 2 caffeinated drinks per day
9. Limit alcohol to the weekend or special occasions
10. Sip water with a squeeze of lemon or lime
And finally, do NOT stress over what you can and can’t eat, it is just as bad for you as having that extra glass of wine or handful of chips! Do what you can and take each day one step at a time. It’s all a journey!
Featured image courtesy of Free People