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cold pressed juices, beauty juice, cleanse

6 Cold Pressed Juices for Super Skin Nourishment

Our  juices are deliciously flavoured, nutritionally designed and cold pressed to retain their active nutrients and enzymes. Beauty-boosting juices are a fast track to clear, glowing skin, more energy and a lighter, brighter feeling from the inside out.

Great along side our famous Breakfast Beauty Bar, here are our 5 signature cold pressed beauty juices you can try at home:

 Antioxidant boost

The Antioxidant Boost juice is an age defying super juice! Its ingredients will provide you the antioxidant boost your skins needs to brighten complexion and help improve wrinkles and fine lines. Raspberries are one of the top foods to help to fight blemishes and breakouts.  This provides an additional benefits to ensure your natural beauty shines throughout the day!

Orange – Vitamin C improves skin texture, tightening your complexion

Pomegranate – Ellagic acid to help repair skin and reduce wrinkles

Raspberry – Rich in antioxidants to fight free radicals

Turmeric – Potent anti-inflammatory, brightens and calms skin by decreasing skin puffiness and redness

Detox

Give your body a mini detox with this delicious rich juice filled with detoxifying ingredients like beetroot and lemon.  Helping to cleanse and rejuvenate your body, our Detox juice will give you the perfect start to your day.  The inclusion of apple also helps to protect your skin throughout the day from the suns damaging UV rays, keeping it smooth and bright while antioxidants in beetroot decrease redness and puffiness within your complexion.

Apple – High fibre aids digestion and removal of toxins

Beetroot – Detoxifies the skin by eliminating impurities via the liver

Ginger – Antioxidants neutralise damaging free radicals

Lemon – Strengthens skin cells, smoothing your complexion

Immunity kick

If you’re feeling exhausted and lethargic at the end of a working day, the Immunity Kick may be just what you need. When your body becomes run down it is more susceptible to getting sick – it is even more important if you are getting sick to stop the illness before it progresses…  This Immunity Kick will not only boost your immune system, it will also help to boost energy levels to keep you feeling your best inside and out.  The presence of ginger is the perfect touch with its high anti inflammatory properties.  Inflammation can increase when our body focuses on fighting off bacteria or viruses, ginger helps to protect your body and keep inflammation within you complexion at a minimum.

Apple –  You know what they say ‘an apple a day keeps the doctor away!’  plus gives a great vitamin C boost

Lemon – Antioxidant Vitamin C protects the bodys cells

Ginger – Eases headaches and sore throats

Cayenne – Immediate metabolism booster, also great for sore throats and irritating coughs

 Glow and go Green Smoothie

Our Glow + Go smoothie is most loved and best-selling juice.  Not only will give you a natural boost in energy to kick start your day, this smoothie also works to give you a healthy natural glow on the outside.  This juice is the perfect option for a busy morning when both you and your skin need a little pick-me-up.  The presence of chlorophyll helps to neutralise acids in your body and bring it back alkaline, helping to maintain balance.  It also boosts oxygen levels in your blood ensuring all your cells are nourished, while creating an energised and fresh feeling within.

Avocado – Luscious lipids with vitamin E to replenish moisture

Banana – Sustained energy boost

Coconut water – Natural electrolytes for a day on the go

Kale – Vitamin A to enhance skin tone and smoothness

Cucumber – Helps eliminate toxins for a radiant complexion

Lime – Vitamin C makes collagen and elastin

Mesclun – Chlorophyll to oxygenate and energise the body

Pineapple – Enzyme bromelain keeps the immune system in top shape

Super skin milk

This Super Skin Milk does exactly as the name suggests.  Delicious and moisturising, this pressed almond milk is the perfect addition to any breakfast and will help your skin maintain moisture and elasticity as well as reduce fine lines leaving it feeling smooth and soft for a flawless complexion.  The presence of vitamin E in almonds helps to promote tissue rejuvenation and healthy repair, creating a fresh and bright complexion.  It also helps to heal cracked lips or dry spots within your appearance.

Almonds – Maintain skin elasticity for smooth, soft dewy skin

Cardamom – Eliminates wastes which can cause dryness

Cinnamon – Encourages tight and smooth skin for a youthful complexion

Dates – Iron helps to provide oxygen to our cells creating a radiant complexion

Water – Hydrates and plumps skin cells

Nutmeg – Reduces acne for clear skin

Sea salt – Aids the removal of toxins from cells for fresh, bright skin

Vanilla bean – Helps smooth fine lines for a youthful appearance

 

Which one will be your favourite!?

cold pressed juices, beauty juice, cleanse

 

 

Cleansing Foods

3 Day Beauty Cleanse – Day 1 Cleansing Foods

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:

  • Gluten
  • Caffeine
  • Alcohol
  • Dairy
  • Meat
  • Chicken

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 snackGlow & 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

For fab ideas on stocking your pantry during your beauty cleanse, download our helpful 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.

Going forward…

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

  1. makes you glow and go
  2. eliminated toxins from your body
  3. you benefit from the intrinsic goodness in the whole foods
  4. minimises processing, reduces wastage, better for the environment
  5. not dieting but keeps you trim and toned

Healthy Eating Christmas

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

antioxidant Rich summer smoothie clean food luk beautifood

Antioxidant Rich Spring Smoothie Recipe

Everyone knows that sipping a smoothie in the warm spring sunshine is bliss… But did you know they can help your skin to naturally glow too?

Try our Antioxidant Rich Spring Smoothie Recipe for a skin loving nutrient boost!  This smoothie is specially designed to contain foods bursting with antioxidants and provide your skin with a refreshing treatment from the inside, out.  Foods such as spinach, cacao and cherries are filled with a variety of antioxidants and are high on the ORAC (oxygen radical absorbance capacity) chart… Plus, they taste delicious together!

BEAUTY BOOST

Bursting with antioxidants, this smoothie is created to provide your skin the dose it’s been looking for!  With this degree of free radical neutralising power, you can say goodbye to skin damage and hello to a glowing complexion.  Did you know there is even evidence suggesting our body’s production of antioxidants may decrease as we age?  Our antioxidant rich spring smoothie recipe is sure to do the trick!  Antioxidants help to destroy free radicals in our body which are unstable compounds.  Through reactions in the body, they can transfer electrons and leave behind new free radicals. They come from the suns UV rays, cigarette smoke, pollution, our own normal metabolism and toxins presents in pesticides and other household chemicals.  They damage cell function and its integrity which in turn leads to sagging, wrinkled skin, blemishes and a dull complexion. Antioxidants can help combat the damage by neutralising free radicals and stop them from damaging our skin! It’s like your very own anti-aging cream working inside your body. With ingredients bursting with antioxidants, such as cherries, spinach and cacao, this smoothie will leave you feeling young and energised, while helping to sustain bright, smooth skin.Antioxidant Rich Summer Smoothie Recipe

ANTIOXIDANT RICH SPRING SMOOTHIE RECIPE

5 minutes wo to go. Serves 1

YOU’LL NEED

3/4 cup cherries

1 banana

1 /2 cup spinach leaves

1/2 cup walnut milk (or milk of choice, try our recipe here!)

1 tablespoon of cacao powder

Handful of blueberries (optional for garnish)

HOW TO

1. Chop banana and spinach leaves roughly and add to blender.  Add remaining ingredients and blend for one minute or until smooth.

2. Pour into a tall glass and enjoy, top with blueberries and ice cubes on a warm spring day!

TIPS AND TRICKS
  • Use cherries fresh or frozen.  If using frozen you might need to add a touch more milk to the antioxidant rich spring smoothie recipe to ensure a creamy consistency.

 

8 ways to detox

8 Easy Ways to Detox Your Body

Detox your body the natural way with these 8 easy steps that will have you glowing from the inside out.

1. Juice cleanse

Did you know that for most people, it takes almost 18 hours for your body to digest and eliminate one meal?! Give your body a break and naturally flush out toxins whilst also keeping your body energised and satisfied a 3 day pressed juice cleanse to feel lighter, brighter and GLOW today.

2. Sleep more

Sleep is when your body rebuilds and regenerates itself. Without adequate sleep, your immune system is compromised, it’s easier to gain weight and you lack energy.  Not getting the rest you need and taking care of yourself doesn’t allow your body to function optimally, which includes its ability to naturally cleanse itself.

3. Take a tech-tox

Did you know that Harvard Medical School scientists found that being on your laptop or mobile before bed can actually disrupt the body’s production of melatonin ? This  in turn negatively effects our quality of sleep. Try a technology detox to improve your sleep patterns and be more present in your day-to-day life. Start by turning off your phone and TV every night after 8pm and not turning it on until after your morning routine.

4. Sweat it out

We all know that regular exercise is essential to maintain a healthy body but it is also an effective way of naturally cleansing the body through sweating.  Not only that, it also aids with blood circulation and digestion.

5. Drink up!

Increase your intake of detoxifying, antioxidant rich drinks like lemon water, green tea and green juices to hydrate, nourish and protect the body whilst promoting its natural detoxification methods.

6. Eat more fibre

Fibre is an essential nutrient for the digestive system to function properly.  Not eating enough fibre can result in bloating and sluggishness. When your digestive tract is working properly, toxins, waste, and anything else that has built up in within the tract will move through quickly helping you to feel lighter and more energised.

7. Reduce sugar

By reducing refined sugar in your diet, you’ll not only naturally improve your physical appearance (think glowing skin and unwanted weight) but you’ll also have improved  immune system, brain function and serotonin levels (happy hormones).

8. Clean out your makeup bag

We cannot stress how important this is! It is well known that your skin is your largest organ and it is said that “60% of what you put on your skin is absorbed into the body” so it only makes sense that you nourish your skin the same way you do with your body with toxin free, natural makeup and skin care. Not only is this better for your health and the environment, but an Australian report published in the International Journal of Chemistry proved that natural products are better for your skin!
 

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cold pressed juices, beauty juice, cleanse

6 Cold Pressed Juices for Super Skin Nourishment

Our  juices are deliciously flavoured, nutritionally designed and cold pressed to retain their active nutrients and enzymes. Beauty-boosting juices are a fast track to clear, glowing skin, more energy and a lighter, brighter feeling from the inside out.

Great along side our famous Breakfast Beauty Bar, here are our 5 signature cold pressed beauty juices you can try at home:

 Antioxidant boost

The Antioxidant Boost juice is an age defying super juice! Its ingredients will provide you the antioxidant boost your skins needs to brighten complexion and help improve wrinkles and fine lines. Raspberries are one of the top foods to help to fight blemishes and breakouts.  This provides an additional benefits to ensure your natural beauty shines throughout the day!

Orange – Vitamin C improves skin texture, tightening your complexion

Pomegranate – Ellagic acid to help repair skin and reduce wrinkles

Raspberry – Rich in antioxidants to fight free radicals

Turmeric – Potent anti-inflammatory, brightens and calms skin by decreasing skin puffiness and redness

Detox

Give your body a mini detox with this delicious rich juice filled with detoxifying ingredients like beetroot and lemon.  Helping to cleanse and rejuvenate your body, our Detox juice will give you the perfect start to your day.  The inclusion of apple also helps to protect your skin throughout the day from the suns damaging UV rays, keeping it smooth and bright while antioxidants in beetroot decrease redness and puffiness within your complexion.

Apple – High fibre aids digestion and removal of toxins

Beetroot – Detoxifies the skin by eliminating impurities via the liver

Ginger – Antioxidants neutralise damaging free radicals

Lemon – Strengthens skin cells, smoothing your complexion

Immunity kick

If you’re feeling exhausted and lethargic at the end of a working day, the Immunity Kick may be just what you need. When your body becomes run down it is more susceptible to getting sick – it is even more important if you are getting sick to stop the illness before it progresses…  This Immunity Kick will not only boost your immune system, it will also help to boost energy levels to keep you feeling your best inside and out.  The presence of ginger is the perfect touch with its high anti inflammatory properties.  Inflammation can increase when our body focuses on fighting off bacteria or viruses, ginger helps to protect your body and keep inflammation within you complexion at a minimum.

Apple –  You know what they say ‘an apple a day keeps the doctor away!’  plus gives a great vitamin C boost

Lemon – Antioxidant Vitamin C protects the bodys cells

Ginger – Eases headaches and sore throats

Cayenne – Immediate metabolism booster, also great for sore throats and irritating coughs

 Glow and go Green Smoothie

Our Glow + Go smoothie is most loved and best-selling juice.  Not only will give you a natural boost in energy to kick start your day, this smoothie also works to give you a healthy natural glow on the outside.  This juice is the perfect option for a busy morning when both you and your skin need a little pick-me-up.  The presence of chlorophyll helps to neutralise acids in your body and bring it back alkaline, helping to maintain balance.  It also boosts oxygen levels in your blood ensuring all your cells are nourished, while creating an energised and fresh feeling within.

Avocado – Luscious lipids with vitamin E to replenish moisture

Banana – Sustained energy boost

Coconut water – Natural electrolytes for a day on the go

Kale – Vitamin A to enhance skin tone and smoothness

Cucumber – Helps eliminate toxins for a radiant complexion

Lime – Vitamin C makes collagen and elastin

Mesclun – Chlorophyll to oxygenate and energise the body

Pineapple – Enzyme bromelain keeps the immune system in top shape

Super skin milk

This Super Skin Milk does exactly as the name suggests.  Delicious and moisturising, this pressed almond milk is the perfect addition to any breakfast and will help your skin maintain moisture and elasticity as well as reduce fine lines leaving it feeling smooth and soft for a flawless complexion.  The presence of vitamin E in almonds helps to promote tissue rejuvenation and healthy repair, creating a fresh and bright complexion.  It also helps to heal cracked lips or dry spots within your appearance.

Almonds – Maintain skin elasticity for smooth, soft dewy skin

Cardamom – Eliminates wastes which can cause dryness

Cinnamon – Encourages tight and smooth skin for a youthful complexion

Dates – Iron helps to provide oxygen to our cells creating a radiant complexion

Water – Hydrates and plumps skin cells

Nutmeg – Reduces acne for clear skin

Sea salt – Aids the removal of toxins from cells for fresh, bright skin

Vanilla bean – Helps smooth fine lines for a youthful appearance

 

Which one will be your favourite!?

cold pressed juices, beauty juice, cleanse

 

 

Cleansing Foods

3 Day Beauty Cleanse – Day 1 Cleansing Foods

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:

  • Gluten
  • Caffeine
  • Alcohol
  • Dairy
  • Meat
  • Chicken

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 snackGlow & 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

For fab ideas on stocking your pantry during your beauty cleanse, download our helpful 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.

Going forward…

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

  1. makes you glow and go
  2. eliminated toxins from your body
  3. you benefit from the intrinsic goodness in the whole foods
  4. minimises processing, reduces wastage, better for the environment
  5. not dieting but keeps you trim and toned

Healthy Eating Christmas

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

antioxidant Rich summer smoothie clean food luk beautifood

Antioxidant Rich Spring Smoothie Recipe

Everyone knows that sipping a smoothie in the warm spring sunshine is bliss… But did you know they can help your skin to naturally glow too?

Try our Antioxidant Rich Spring Smoothie Recipe for a skin loving nutrient boost!  This smoothie is specially designed to contain foods bursting with antioxidants and provide your skin with a refreshing treatment from the inside, out.  Foods such as spinach, cacao and cherries are filled with a variety of antioxidants and are high on the ORAC (oxygen radical absorbance capacity) chart… Plus, they taste delicious together!

BEAUTY BOOST

Bursting with antioxidants, this smoothie is created to provide your skin the dose it’s been looking for!  With this degree of free radical neutralising power, you can say goodbye to skin damage and hello to a glowing complexion.  Did you know there is even evidence suggesting our body’s production of antioxidants may decrease as we age?  Our antioxidant rich spring smoothie recipe is sure to do the trick!  Antioxidants help to destroy free radicals in our body which are unstable compounds.  Through reactions in the body, they can transfer electrons and leave behind new free radicals. They come from the suns UV rays, cigarette smoke, pollution, our own normal metabolism and toxins presents in pesticides and other household chemicals.  They damage cell function and its integrity which in turn leads to sagging, wrinkled skin, blemishes and a dull complexion. Antioxidants can help combat the damage by neutralising free radicals and stop them from damaging our skin! It’s like your very own anti-aging cream working inside your body. With ingredients bursting with antioxidants, such as cherries, spinach and cacao, this smoothie will leave you feeling young and energised, while helping to sustain bright, smooth skin.Antioxidant Rich Summer Smoothie Recipe

ANTIOXIDANT RICH SPRING SMOOTHIE RECIPE

5 minutes wo to go. Serves 1

YOU’LL NEED

3/4 cup cherries

1 banana

1 /2 cup spinach leaves

1/2 cup walnut milk (or milk of choice, try our recipe here!)

1 tablespoon of cacao powder

Handful of blueberries (optional for garnish)

HOW TO

1. Chop banana and spinach leaves roughly and add to blender.  Add remaining ingredients and blend for one minute or until smooth.

2. Pour into a tall glass and enjoy, top with blueberries and ice cubes on a warm spring day!

TIPS AND TRICKS
  • Use cherries fresh or frozen.  If using frozen you might need to add a touch more milk to the antioxidant rich spring smoothie recipe to ensure a creamy consistency.

 

8 ways to detox

8 Easy Ways to Detox Your Body

Detox your body the natural way with these 8 easy steps that will have you glowing from the inside out.

1. Juice cleanse

Did you know that for most people, it takes almost 18 hours for your body to digest and eliminate one meal?! Give your body a break and naturally flush out toxins whilst also keeping your body energised and satisfied a 3 day pressed juice cleanse to feel lighter, brighter and GLOW today.

2. Sleep more

Sleep is when your body rebuilds and regenerates itself. Without adequate sleep, your immune system is compromised, it’s easier to gain weight and you lack energy.  Not getting the rest you need and taking care of yourself doesn’t allow your body to function optimally, which includes its ability to naturally cleanse itself.

3. Take a tech-tox

Did you know that Harvard Medical School scientists found that being on your laptop or mobile before bed can actually disrupt the body’s production of melatonin ? This  in turn negatively effects our quality of sleep. Try a technology detox to improve your sleep patterns and be more present in your day-to-day life. Start by turning off your phone and TV every night after 8pm and not turning it on until after your morning routine.

4. Sweat it out

We all know that regular exercise is essential to maintain a healthy body but it is also an effective way of naturally cleansing the body through sweating.  Not only that, it also aids with blood circulation and digestion.

5. Drink up!

Increase your intake of detoxifying, antioxidant rich drinks like lemon water, green tea and green juices to hydrate, nourish and protect the body whilst promoting its natural detoxification methods.

6. Eat more fibre

Fibre is an essential nutrient for the digestive system to function properly.  Not eating enough fibre can result in bloating and sluggishness. When your digestive tract is working properly, toxins, waste, and anything else that has built up in within the tract will move through quickly helping you to feel lighter and more energised.

7. Reduce sugar

By reducing refined sugar in your diet, you’ll not only naturally improve your physical appearance (think glowing skin and unwanted weight) but you’ll also have improved  immune system, brain function and serotonin levels (happy hormones).

8. Clean out your makeup bag

We cannot stress how important this is! It is well known that your skin is your largest organ and it is said that “60% of what you put on your skin is absorbed into the body” so it only makes sense that you nourish your skin the same way you do with your body with toxin free, natural makeup and skin care. Not only is this better for your health and the environment, but an Australian report published in the International Journal of Chemistry proved that natural products are better for your skin!
 

  • LUK Nude Cinnamon Lip Nourish Ingredient Card
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    Lip Nourish Nude Cinnamon Natural Lipstick

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    Lip Nourish Peach Melon Natural Lipstick

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De-stress

3 Day Beauty Cleanse – Day 3 De-Stress

It’s the final day of our 3 Day Beauty Cleanse that will have your eyes sparkling, skin glowing and a fabulous feeling of vitality and peacefulness embrace you.

On Day 1 we cleansed our skin from the INSIDE OUT with nourishing, energising foods and Day 2 we swapped to cleaning up our skin from the OUTSIDE IN with the products you apply to your body.

Today we look at the importance of taking time and making it a priority to destress and relax by nourishing your body and soul. We introduce some healthy habits that will have you glowing from the inside out. 

DAY 3 stress

Let’s look at your busy lifestyle and see if there are certain routines we can add to make sure you are not compromising your body due to stress.  It is important to take ‘me time’ to look after not just your body but your mind and soul too.

When you’re overly stressed, your body takes a ‘fight or flight’ response which dumps the hormones such as cortisol and adrenalin into your blood stream. These stress hormones have far reaching effects from adding fat around your abdomen and major organs to detrimental responses in your body including inflammation.

In the eyes of beauty, stress shows as:

1. Lines & Wrinkles

When cortisol is released by the body, sugar levels in your blood increase. We know that sugar spikes are especially bad for diabetics, but increased blood sugar via stress also promotes this process called glycation in our skin. Glycation damages our skin’s collagen  which increases lines and wrinkles.  This process is known as AGEs.  Advanced glycation end products (or, appropriately, AGEs for short).

2. Dry Flaky Skin

Cortisol also affects our skin’s ability to produce hyaluronic acid which acts as a natural moisturiser.   Even more, cortisol affects the skin’s barrier allowing moisture to evaporate.  And when skin is dehydrated, the enzymes in our skin that repair daily damage don’t work as well creating a vicious cycle.

3. Poor Complexion

When our bodies are in the ‘fight or flight’ mode adrenaline may help us to charge or run away fast  but it does little for our skin. In fact  if adrenalin is present, blood flow to the skin is decreased, which robs it of vital nutrients such as iron and oxygen. Less oxygen and sluggish circulation leads to a dull, sallow or grey complexion.  Good circulation is essential for a healthy radiant glow.

4. Cellulite

When blood flow is decreased (& that comes from lack of exercise and too much sitting), toxins begin to build up in the skin as well. Toxins as we know strip you of a glowing complexion, and research shows toxins can play a role in cellulite development…which we all know what that looks like.

Beautiful ways detox your mind, body & soul

Although stress is unavoidable (and let’s admit it, many of us work better when under the thumb!), there are better ways to manage it. Here are some areas to concentrate on that also provide health benefits.

Relaxation

It sounds obvious, but you must make a concerted effort to slow down and relax. Long soaking baths, deep breathing, meditating, and other forms of “quiet time” will help.

Physical Activity

Not only does exercise clear the mind it and blow off steam, physical activity boosts circulation which gets you glowing and wards of cellulite and boosts your metabolism to burn more energy and keep you lean. Exercise can also take the shape of yoga which includes slow breathing and inward focus.

Beauty Sleep

Yes – it is true what they say! Adequate sleep will keep cortisol to a minimum and fight off lines, wrinkles, and dry skin.

For a deeper, longer sleep. Try these tips:

  • avoid eating and drinking alcohol or caffeine late at night
  • establish a nightly routine that allows you to wind down before bedtime
  • avoid screen time for at least half an hour before snoozing
  • don’t take your phone to bed with you
  • ensure you room is relatively dark so you don’t affect  your body’s sleep cycle
  • try to wake to the natural light coming in

 20 Ways to help you de-stress with www.popsugar.com.au

Featured image via Yoga213

SLIDESHOW - 5 WAYS TO DE-STRESS YOUR BODY

#1 Dry Body Brushing

 

Dry body bushing

Dry Body Brushing works to invigorate your lymphatic system. By starting to ‘dry brush’ you will exfoliate and boost your circulation and skin tone, create more energy and create a feeling of general wellbeing.

Skin is our largest organ, it’s estimated a third of your body’s daily impurities are excreted through it. If your skin becomes sedentary, its ability to remove excess toxins is impaired.

Dry body brushing helps to open the pores to release stored toxins, softens deposits of hard fat below the skin and prepares them for removal. The scrubbing motion activates the lymphatic system, especially when focusing on the underarms and groin. Other benefits include promoting circulation, aiding digestion, reducing muscle tension and stress.

You can brush anywhere from two to twenty minutes. Do this as a morning invigoration or a relaxing nightly ritual, and make this impactful, easy and inexpensive beauty routine a part of your daily life. Body love for glowing results.

#2 Relaxing Bath Soak

Relaxing Bath time

Relaxing Detox Bath Soak: A dreamy bath with mineral salts help draw toxins from the skin whilst allowing your mind to relax with pure essential oils. Wishing this was you bathroom…me too! Image source Pinterest

Epsom salts (pure mineral compound of magnesium and sulphate) are an effective way of removing toxins and heavy metals from your body.

Your skin is a highly porous membrane and adding the right minerals to your bathwater triggers a process called reverse osmosis, which actually pulls salt out of your body, along with the harmful toxins. Osmosis also works to replenish your body of vital nutrients and minerals. One in particular, magnesium, eases stress and relaxes the body by helping to produce serotonin, a mood-elevating chemical within the brain, and decreasing levels of adrenaline. It also is known to relieve inflammation, ease pain, improving blood circulation.

It’s as simple as adding two cups of salt to a warm bath and soaking for at least 12 minutes. Whether you like a calming soak or wish to detox effortlessly, an salt bath is a beautiful addition to your beauty routine. Light some candles, add a couple drops of your favourite essential oil and enjoy!

#3 Rise & Shine. Exercise Outdoors

photo (16)

Switch your routine to rising early to enjoy the beauty benefits of exercising outdoor.

Rise & Shine: Get up with the sun and take an invigorating walk outside in the park or bush where the fresh oxygen is.

Use hand weights to increase the load, find a natural oasis – stop, stretch, be mindful of the simple, natural beauty that surrounds you.

Use this peaceful time to review how you feel and to organise your thoughts.

You won’t know how good this feels or looks til you embrace it….skin that is slightly flushed with blood and full of oxygen creates rosier glowing skin – a sign of natural beauty!

#4 Moisturising Shower Oil

Shower outdoors This is your daily standing spa treatment you can never miss. Make your own in-shower moisturising oil by combining your favourite plant oil (eg olive, coconut or flaxseed) with a few drops of essentials oils and pop it in a plastic container and keep in the shower. Whilst under the shower pop some in your hand, rub together, inhale then smooth over your wet body. The steam opens your pores and the oil soaks into your skin, trapping moisture and leaving your skin cleansed and baby soft. Not mention creating an uplifting aromatherapy session every day!

Using natural, pure oils as a body wash and moisturiser is an amazing way to get your body feeling silky soft without the fillers, emulsifiers and other nasties that can be found in soaps and cleansers that strip your skin of natural oils causing it to dry out. And since you only need a smidgen and it comes from your pantry it is an economical and effective way to have beautiful skin.

I have been doing this for 15 years, you do not feel greasy after this daily ritual nor does your towel become dank.

#5 Create a Serene Space at Home

 

Relax

Simple, organic objects create a feeling of calm. It’s important to take a little time to look inwards and gather some goodness.

Your home or at least several rooms should be considered a refuge from the outside world where new technology, frenetic schedules and the cult of consumerism can leave you feeling anxious and unfilled.

To regain a sense of spirituality, use simple natural aesthetics such as pebbles, sand and stones as home decor, to help calm your senses, inspire creativity and induce clarity of thought.

Have your own personal quiet space inside or out where you can find peace and reconnect with your spiritual self, for about 15 minutes a day. The start or end of the day is best.

be delicious.... inside and outdividers R1-rough thin grey

Making lipstick from healthy food

Treat yourself with little lip nourish for making some positive changes to your lifestyle

Spring Salad

3 delicious Spring Salad Recipes for inside out health

We couldn’t be more chuffed with the beautiful Spring sunshine at the moment and with gorgeous vegetables like asparagus and spinach in season, salads are our number one go-to dish! They help to cleanse and nourish our bodies and leave our skin feeling smooth and looking healthy.

The flowers are thriving, the cooler months are behind us and so are the dark chilly mornings – how can the days not seem brighter! We all know that the right foods can heal the body so it’s time we embrace the beautiful fresh produce that’s around at the moment and nourish our bodies from the inside out for glowing skin and bountiful energy.

We’ve gathered together a list of our top 3 lük Spring salad recipes that will revitalise your insides and tantalise your tastebuds, so you look and feel light and glowing.

Whether you’re packing for a picnic, meeting friends for a BBQ or nurturing your family with lunch on the deck, we’ve got you covered with these simple, in season and most importantly, delicious salad recipes!

BEAUTY BOOST

Salads are full of nourishing goodies to nourish and protect your skin. They work to cleanse the body of toxins, leaving us feeling light yet satisfied to help us spring into Spring!

Greens such as spinach and rocket are high in phytonutrients. They contain antioxidants to protect against early signs of ageing such as wrinkles and sagging, as well as vitamins such as vitamin C to help maintain collagen structure and keep your skin firm!

Healthy fats from nuts and avocados will keep your skin soft and moisturised while iron, potassium and zinc from beetroot or broccoli provide oxygen to cells and ensure healthy regeneration and repair.  It is this variety of nutrients in salads that work together to keep our skin glowing and our body feeling great.

1. PEACH + GOATS CHEESE SALAD

INGREDIENTS

– 2 peaches, chopped, seed removed

– 1 cup rocket

– 1 cup baby spinach

– 1/3 cup goats cheese

– 1 cup chickpeas, cooked

– 1/2 cup walnuts, chopped

– 1/2 red onion, chopped

– 3 tablespoons olive oil

– juice of 1 lime

– 2 tablespoons white wine vinegar

HOW TO

1. In a large bowl place rocket and baby spinach.  Top with peaches, chickpeas, walnuts, red onion and goats cheese and gently mix.

2. In a small bowl mix olive oil, lime juice and vinegar.  Drizzle on top of salad and enjoy!

 

Image via @foodiecrush

2. QUINOA SPRING SALAD 

INGREDIENTS

– 1 cup quinoa, rinsed

– 2 cups cherry tomatoes, halved

– 2 cloves garlic, crushed

– 1 tablespoon oregano

– 1/4 cup olive oil

– 1 bunch asparagus, ends removed

– 1 cup shredded red cabbage

– ¼ cup fresh basil leaves

– ½ cup goats cheese, crumbled

– 1 tablespoon red wine vinegar

– water

– salt & pepper

HOW TO

1. Preheat oven to 200 degrees. In a bowl, mix tomatoes with garlic, oregano and olive oil. Roast tomatoes on a lined baking tray for 20 minutes, or until light brown.

2. Meanwhile cook quinoa in a rice cooker (see below) or  add quinoa and 3 cups of water to a medium saucepan, bringing to the boil. Cover and reduce to a simmer for about 10 minutes or until cooked.

3. Blanch asparagus in boiling water for about 30 seconds.  Transfer asparagus to a bowl of cold water or run under a cool tap for a further 30 seconds. Drain and roughly chop asparagus stems.

4. Drain quinoa and return to the saucepan, allowing it to sit covered for 10 minutes.

5. Fluff quinoa with a fork and place in a large bowl. Add asparagus, red cabbage and tomatoes, salt & pepper taste and stir in vinegar – drizzle with extra olive oil if needed.  Top with goats cheese + basil and serve.

acouplecooks

Image via @acouplecooks

 3. MASTERCLASS  SALAD

HOW TO MAKE A SALAD WITH WHAT’S IN YOUR FRIDGE!

SELECT A STYLE

Asian: baby spinach, watercress, coriander, mint, mizuna, spring onions or chives

Italian: rocket (wild or large leaf), cos, basil, oregano, thyme, radicchio

French: witlof, chervil, parsley, dill, marche rosettes,

Classic butter, mignonette, iceberg, mixed leaves, cabbage, sprouts – mung beans & alfalfa, micro salad – eg mustard or broccoli

SUPERCHARGE IT

Fruit: pear slices, mango, lemon or lime zest, orange or grapefruit segments, avocado.

Vegies: tomatoes (sliced or baby), capsicum (fresh sliced or shaved – red or yellow), cucumber (thinly sliced), carrot or beetroot (grated raw – long & thin), finely sliced baby mushrooms, sugar snap peas, asparagus, shaved fennel, spanish onion.

Nuts and seeds: toasted pine nuts, sesame seeds &/sunflower seeds (toasted in tamari) or cashews, macadamia nuts, etc, toasted coconut.

Cheese: crumbled goats cheese, crumbed marinated fetta, slices of boccinicci, shaved parmesan.

DRESS TO COMPLIMENT

Oils: EV olive, avocado, avocado with lime oil, walnut, sesame.

Vinegars: balsamic, white balsamic, balsamic glaze, juice of lime or lemon or pink grapefruit or orange, raspberry vinegar,

Seasoning: Salt flakes such as Murray River or Maldon + ground black pepper, garlic.

Throw your greens in a large bowl, top with your supercharged goodies and drizzle with some dressing!

Here are a few examples we love:

  1. Asian style bbq fish or chicken: baby spinach + mint + coriander + mango  (summer) + cucumber +  lime zest + lime juice + EVOO + S&P.
  2. BBQ lamb chops or NY steak: mixed baby leaves + avocado + parsley + toasted sunflower & sesame seeds + walnut oil + white balsamic vinegar + S&P.
  3. Pasta: Cos lettuce + tomato + basil leaves + olives + EVOO + balsamic glaze + shaved parmesan + S&P.
  4. Savoury tart or omelette: butter lettuce + radicchio + pear + pinenuts + EVOO + chives + raspberry vinegar + S&P

springsalad

Bon appetit natural beauties! And don’t forget to share your favourite Spring recipes in the comments x

Green Beauty

An Introduction to Clean, Green Non-Toxic Beauty

Clean, green beauty is considered to be 100% natural and/or organic cosmetics that are sustainably and ethically produced, and contain no synthetic or potentially toxic ingredients.

However, because there is no concrete definition or regulation body in the beauty industry, anyone can put something in a bottle and call it natural, non-toxic or green…. and they do.

Truly natural, clean or green beauty products should contain 90 percent naturally-derived ingredients and be free from all synthetics.  The natural ingredients must also manufactured “with appropriate processes” to maintain ingredient purity and should not be tested on animals. On the other hand, according to Australian Certified Organic (ACO) “for a product to be truly organic or certified organic, it must contain at least 95 percent organic content”. For a product to be allowed to have the “made with organic ingredients” statement it must contain 70-95% of organic content and also be from all toxic and synthetic ingredients.

This means that you need to be looking at your makeup labels the same way you look at your food labels to make sure you’re nourishing your skin with truly clean, green non toxic ingredients.

Why is going clean and non toxic so important?

1. Exposure to Chemicals

According to the Environmental Working Group (EWG), “we apply an average of 126 unique ingredients to our skin daily through our cosmetics and personal care products”. Most of which are toxins and synthetic chemicals that are known skin irritants, endocrine disrupters and carcinogens – not exactly what you want on your skin or in your body!

Research in 2009 by Bionsen amplifies this number by showing the average woman slathers, lathers, scrubs, rubs and sprays 515 different synthetic chemicals on her body each day.

And more recently local Beauty Development Chemist Amanda from Realize Beauty counted 250 in a DIY.

That’s still a lot of chemicals to absorb over a life time. You just have to think about the way nicotine patches work to realise that what you’re putting on your skin can be absorbed directly into your body.

On top of that we eat at least 10kg lipstick in a lifetime! That’s what got me into the Beauty Kitchen creating Lip Nourish as most lipstick are made from petroleum based oils, silicones, synthetic fragrances and colours.  Who wants to digest those ingredients. And, again and again toxic metals are found in everyday lipsticks (the bright reds are more susceptible) Ref: Berkeley: Poison Lips: Troubling levels of toxic metals found in cosmetics .

If this isn’t enough to make you go green, a recent Australian report published in the International Journal of Chemistry compared natural beauty products to the chemical-based ones and determined that natural beauty products are actually better for your skin and show better results!

The sad fact is, most people have no idea that ingredients in makeup and skin care products can be harmful to their health…..until something happens.

But that is starting to change.

How do you go clean and non-toxic?

Here’s our guide to help you #maketheswitch to clean, non-toxic beauty products

1.    Watch the Story of Cosmetics. You’ll be amazed.

2.     Visit the Campaign for Safe Cosmetics It’s a NFP launched in 2004 to protect the health of consumers and workers by securing the corporate, regulatory and legislative reforms necessary to eliminate dangerous chemicals from cosmetics and personal care products.

3.     Take a look at the EWG’s Skin Deep Cosmetic Safety Database, the worlds largest and most popular product safety guide. Skin Deep assesses 68,000 personal care products using the most reputable science sources, and assigns each product a score from 0-10 (10 is most toxic).

4.    Look at your products ingredient statements. Decide how clean you want to go. Remember, stress is beauty’s enemy so be reasonable – change your products on your own terms, on finding similar performing offers and within your budget. Remember you have heaps of products: your make up purse, face care products, body balms, hand creams, deodorant, shampoo and conditioner, exfoliators, toothpaste, nail polish, hand wash, body wash or soap.

5.    Eliminate products that contain ingredients on David Suzuki’s Dirty Dozen or choose the Dirty Thirty  or download the App ($7.50) for the Chemical Maze – Complete Ed. by Bill Statham. It’s your goto guide for cosmetics ingredients and food additives in Australia.

6.    Be careful when buying. Check the ingredient statements and if they are not disclosed online or on pack – don’t buy it – they are most likely hiding something.

7.    Simplify your beauty routine and discard the age old advice that we need to use so many products:  cleansers, toners, serums, day an night moisturisers, separate products for eyes and lips and hands and body…..!

8.    Start to make some of your own products Eg All over Body Moisturising oil rich in omega 3 + skin nourishing oils to use in the shower or a brown sugar scrub. Saves time and money and you’ll never have dry skin again.

9.    Have a look at your make up – what items do you use constantly? Foundation/tint/BB cream, lip sticks, balms and glosses, mascara, start making changes with the ‘highest’ impacting products.

10. Find products that work and you’ll love – look for product reviews that you trust, read recommendations and testimonials from users. Jump into a beauty forum. Ask for samples.

So exactly what ingredients should you be looking out for? Take a look at my guide on how to detox your makeup bag and  Toss the Toxins because at lük we are also about enhancing your natural beauty with truly natural, skin healthy makeup made from food,  and not covering it and layering with thick makeup and over the top colours.

2. Sustainable Packaging

The use of packaging which results in improved sustainability by reducing the environmental impact and ecological footprint is essential. Ideally products should look at the entire supply chain from product thru to marketing and then the end of the product life and rebirth. At luk we threw away the box and wrapped out lipstick in re-usable fabric that doubles as a glass cleaner.

3. Cruelty Free

Going green is also about adopt a cruelty-free ethic whereby products are not tested on animals. Most green beauty bands consciously and actively campaign for an end to animal testing of cosmetics, toiletries and other household products. Now that is something to smile about. At lük it is a given we are cruelty free.

So, next time you hit the beauty shelves, be sure to read the ingredients list, look at the product claims go green and be a natural beauty!

At lük that means a woman doesn’t need to cover up or hide behind makeup – she simply needs to highlight her natural beauty. Through eating the right foods, having a balanced lifestyle and nourishing your skin with the right products, you will glow…but not green!

Got a natural beauty question? Comment below or follow us on instagram for more #cleanbeauty #tossthetoxins tips.

For more information search our site for blog posts that will keep you up to date to make your transition to  clean, non-toxic beauty products a little easier.

 

dividers R1-beautifood left yellow

Image source: Tx to our gorgeous customer Celeste of  jacuzzibubbles.com  all the way over on the French Riviera.

 

 

beauty benefits of eating raw clean food luk beautifood

Beauty Benefits of Eating Raw

You don’t need to undertake a fully raw lifestyle to reap the benefits of eating raw! Here we go deeper to find out what eating raw and how it can help you achieve that natural glow…

At lük we encourage you to nourish your body with beautiful food both raw and cooked to enhance your natural beauty. Balance and moderation is key to a healthy life, ‘crowding in’ and ‘swapping up’ the foods you eat underlies our eating philosophy. Eating raw doesn’t mean you have to change your mindset or diet completely to enjoy the benefits… but a raw food at every meal will provide your body with gorgeous benefits!

What is raw food?

Food that is raw! Meaning it has not been heated over 45  degrees Celsius to ensure the enzymes are not denatured meaning a loss in nutritional value. Raw food can be wholefoods and produce such as fruits, vegetables, nuts, seeds and oils which are eaten in their natural state. It can also be for example ‘raw’ crackers or dehydrated foods providing the temperature is control.  Raw food is also free from additives, preservatives, refined sugars and added fats and can include fresh juices, smoothies, nut milks or butters, soups, salads and sprouted grains.

What are the benefits of eating raw?

Raw foods are rich in enzymes which help our body to digest what we’re eating, convert it to energy, absorb nutrients and put them to use! Enzymes also work to make sure the processes in the body are running smoothly and ensure cells are repaired, meaning hair, skin and nails are kept strong and healthy. Eating raw food also aids the digestive system as a higher number of enzymes help break down the food, putting less pressure on your digestive system so energy can be spent elsewhere.

Eating ‘raw’ can help to flush toxins from your body by cleansing your cells in such a way your body is able to effectively fight against free radicals and repair any damage. By reducing the number of toxins your body to focus its energy on other things such as supporting your immune system or giving you focus and energy while maintaining and enhancing your natural beauty.

Not only does reducing the toxin load help your immune system, but the intake of a variety of vitamins and minerals from the fresh fruit and vegetables also helps to keep your immune system in tip top shape!  Eating food in its raw state means the chances of antioxidants, vitamins and minerals being destroyed is lower.  This reduces the chances of you becoming sick as your body is able to fight and destroy illnesses before they begin to show symptoms.

Eating ‘raw’ ensures you boost your fruit and vegetable intake helping you to increase your nutrients and receive a variety of vitamins, minerals and important beauty nutrients

Some key beauty nutrients include silicon, zinc, sulfur, iron and potassium.  Silicon allows strong, shiny nails as well as stronger hair.  Zinc helps to ward away acne while also helping to rebuild collagen in the skin, to fight sagging and wrinkles while potassium helps to maintain correct levels of moisture in the skin, allowing cells to stay plump and hydrated while creating a smooth complexion.

Eating raw food can boost your energy and fuel your cells which in turn creates a better gut health and a clear complexion so you can look and feel your best.  The abundance and variety of fresh fruit and vegetables helps to maintain the alkalinity of your body to prevent inflammation.

Ways to boost your raw food intake

Eating raw doesn’t have to be difficult, in fact it can actually make healthy eating easier.  Here are a few quick ways to include raw food into your diet:

  • Drink Green smoothies – Try our Luk Glow + Go green smoothie which is full of fresh ingredients and a boost of active beauty nutrients!
  • Make Salads and Nourishment Bowls – Whether as a side or as a main meal salads are a great way to include raw foods into your diet, like our Thai style raw zucchini noodles for a quick and simple, delicious dish.
  • Drink Nut Milks – Nut milks are a delicious, simple way to incorporate skin loving nutrients and added vitamins to you diet. Add exotic spices for a luxurious guilt-free treat and be sure to try our Super Skin Milk with almonds, pear, lemon and turmeric for a refreshing pick me up.
  • Create yummy raw treats – Start experimenting with delicious raw desserts which are still high in nutrients and enzymes to nourish your body, like our raw blood orange cheesecake recipe.
matcha yoghurt and berry bowl clean eating luk beautifood

Three Ways with Green Tea

 As a nutrient powerhouse, green tea is loaded with antioxidants to keep you looking and feeling gorgeous!

Green tea undergoes minimal oxidation processes when compared with other teas and coffees meaning it retains the majority of its nutrients and carries them through right into your cup. With so many brands on offer it is hard to know which to buy! Try a few and see what your personal taste prefers as some are more bitter or sweet than others.  Our favourites are sencha or matcha green tea. Sencha tea is a gorgeous, fresh Japanese tea consisting of  tea leaves used for brewing, while Matcha is a powdered form of Japanese green tea, used for flavouring in desserts, drinks or baked goods. Both are fantastic for rejuvenating and cleansing the body, soothing digestion and cleansing the palette.

No matter which strain or type of green tea you use, without the proper technique it could end up tasting far too bitter and overpowering. Here are some  simple tips to have you brewing the perfect cuppa:

TIPS FOR BREWING GREEN TEA
  • Fill the teapot until almost full with hot water.
  • Add cold water to fill up the tea pot, and let sit for a minutes.  This will bring the temperature down to around 80 degrees.
  • Scoop 1 teaspoon per person either into the infuser or teapot (an infuser will mean you won’t have to strain the tea while pouring).
  • Infuse for 1 to 2 minutes (it may change depending on the type of tea you buy, check the packet for instructions).
  • When pouring, pour a small amount into each cup, continuing until it is full (this allows the richer section to be distributed evenly).
dividers R1-luk middle yellow

Here our some of our favourite green tea recipes to cleanse and nourish your body from the inside out!

REFRESHING ICED GREEN TEA WITH  BLUEBERRY

YOU’LL NEED

1 cup green tea, freshly brewed

1 tablespoon cup agave nectar (or honey depending on what you have on hand)

½ cup blueberries

4 cup fresh mint, chopped

1 cup ice cubes

HOW TO

1. In a blender, add green tea, agave nectar, blueberries, half the mint and ½ cup ice cubes. Blend for 2 minutes or until smooth.

2. Pour into a cup and add remaining ice cubes. Stir in remaining mint and enjoy.

MORNING CLEANSE GREEN TEA

YOU’LL NEED

1 cup water

1 tablespoon sencha green tea

1/2 teaspoon grated ginger

1/4 teaspoon cinnamon

1 teaspoon lemon juice

1 teaspoon honey

RECIPE

1. Bring water to a boil in a medium saucepan. Add ginger, cinnamon and lemon and reduce to a simmer for 4 minutes. Add green tea and simmer for a further minute.

2. Stir in honey and then strain into a gorgeous cup, serve warm.

MATCHA YOGHURT AND BERRY BOWL

YOU’LL NEED

1/2 cup natural yoghurt

1 tablespoon matcha powder

1/2 cup mixed berries

1/2 tablespoon chia seeds

Optional: a small drizzle of honey

HOW TO

1. In a small bowl add natural yoghurt.  Sift matcha powder into bowl and stir until well combined.

2. Top with berries, chia seeds and honey.

iced blueberry green tea clean eating luk beautifood

Gorgeous and Refreshing Iced Green Tea with Blueberries

Natural Beauty Interview with Lola Berry

Introducing the Steve Irwin of fruits and vegies, Lola Berry. She’s the most real, passionate and enthusiastic nutritionist you’ll find, dedicating each day to getting people excited about eating fresh, real foods and with a Bachelor of Health Science and a best selling cookbook behind her, the world is listening.

We don’t know how else to describe it, but Lola just radiates awesomeness. When she’s not teaching yoga, writing, filming or cooking, Lola is inspiring Aussies everywhere to eat the best they can, giving themselves the energy to shine.

Read on to find out how Lola became one of Australia’s leading nutritionists and most loved yogis as well as her top tips on food, beauty, staying real and living your dream. Prepare to be inspired!

Business
Tell us about your journey in becoming one of Australia’s leading nutritionists; has this always been your dream? 

Back in the day I lived a completely different life, I was working as DJ and partying five nights a week. I’m not going to lie I was having a lot of fun and I knew that I hadn’t found my passion or my bliss [or as yogis would call it, my dharma]

I was feeling a bit lost in general and one morning I just woke up and thought ‘stuff this I’m going on a detox’ and during that I just became really fascianted, obsessed even by healthy, clean foods. I wanted to study nutrution but I didn’t think I was academic enough, I mean I don’t have a science brain at all, before that I had studied drama! But my best friend convinced me to do it so I dove straight into the deep end and started studying nutritional medicine.

Whilst I was studying, it hit me one day that I was going to be the Steve Irwin of fruits and vegies. That’s me. Steve Irwin had always inspired me because he just had so much passion and almost this urgency to send such a cool message to people. That’s how it all came about!

What is a typical day for you? How do you keep that work/life balance?

Hahaha it changes! One day I’m teaching yoga, the next day I’m on radio or TV or writing, it’s so random.

I’ve just signed a new book deal for my fourth book so from today I’m going to really crack into writing.

But an ideal for me would be to get up go for a run on the beach, make an awesome smoothie, practice some yoga, do some writing and some filming, make a good healthy meal and then watch some kind of surf doco with a cup of tea and go to bed.

That’s a perfect day for me, but it doesn’t happen very often but at the moment because I’m doing all these random adventures!

And in terms of work/life balance? To be completely honest with you that’s something I’m still working on so. I’m a yes girl, I love to say yes to everybody and I love to give energy but I can’t keep up with it sometimes. I’m not going to sit here and tell you i’m the golden girl and I mediate everyday and I eat perfectly everyday, I’m always working on myself and I definitely burn myself out, I’m still trying to get that sorted!

For others out there wanting to start living their dream-  what is your advice?

Simple- just be real.  Do something that you’re truly passionate about not just because you think it’s a good idea that will do well in the market or because you want people to like you. I don’t think that makes longevity, longevity is authencitiy.

Lola working her magic in the kitchen

Lola working her magic in the kitchen

Beauty
 What is your daily skincare/make up routine?

Even though I’m very time poor, I do have a routine.  I use a lot of coconut oil on my face and hair as well as other oils like olive oil. I also eat a lot of fat when I notice that my skin isn’t looking good.

I take a lot of pride in my appearance, especially working in the media; you want to look after the way you look. There’s nothing worse, especially for me as I’ve gone through a lot of body issues, than not feeling confident so I just work on being the best that I can be inside and out.

Do you have any advice for other girls out there who are struggling with body image or self-confidence?

Get help. It’s a bit of a taboo subject not many people talk about it, but get help. I see a therapist and I have been for a while and I think that the reality is that we’ve all got a story and we’ve all got issues but at the end of the day it’s just about being ok with it and just accepting that it’s something you have to deal with.

For me, things still pop up and I still have really bad days where I just want to go binge eat or over exercise but there’s no shame in saying that.  But on those days when you do feel crap about yourself, just remember that if you just honour your health, you’ll come good.

 What is your best-kept beauty secret?

Honouring your health and one of my other biggest secrets is getting in 8 hours of sleep. I know if there’s a week where I’ve had some bad sleeps, I look crap and I feel like it too. When you’re getting enough sleep your leptin and ghrelin hormones are at the right level, your face is fresher and you have more control over your hunger levels.

Lola getting in her daily green smoothie

Lola getting in her daily green smoothie

Food
What is your core philosophy when it comes to food and diet?

Listen to your body. Food is here for two reasons; one to share and celebrate with the people you love and two, to nourish your body.

But my overall core message is show up and be the best you can be. Have the courage to listen to you heart and act on that.  Most people go throughout life without really living their passion or without really falling in love, but just step up to the plate!

Describe your day on a plate for us?

Breakfast: I love a green smoothie in the morning but in the winter I’ve started making chia puddings for breaky.

Snack: nuts, bliss balls or an alkalising juice.

Lunch: I’m an avocado freak so it will be a big salad with smashed avo, and I’ll try and put my carbs in at lunch time too so sweet spud and quinoa… but if I’m writing then generally all carbohydrate rules go out the window and I just snack all day!

Dinner: I have my protein and salad generally and then if I want to go for a bit of desert I’ll have some raw chocolate.

What foods do you eat to keep yourself looking your best?

For skin and nails I eat a lot of fats, like avocado, coconut oil, olive oil and salmon as well as a lot of greens like brussle sprouts, kale and broccoli. Plus I just constantly eat fresh, real foods. I used to tell my clients to count your colours, the more colours in a meal the more nutrient dense it will be!

What are your top three ‘cant’ live without’ ingredients when you cook and why?

1. Coconut oil/ olive oil – because you can just use them to cook anything

2. Chilli – I have to have my chilli, I love it so much!

3. Kale – because it is so versatile

Life
What is happiness to you right now?

Listening to your heart and having the courage to live that, because it’s one thing to listen to your heart and to know it but it’s another thing to act on it. When you do that, it’s pretty freakin cool, and how good is this for a quote? It’s a Benjamin Franklin one: “Most people die at 25 and are buried at 75” how good is that?!

What is the best advice you have ever been given and how do you live it?

When I was around 4 years old, my babysitter would always take us to the milk bar and I’d always be like “I’ve got all these big dreams! I want to be the next Cate Blanchett!” and she would turn around and “say of course you can, you can do it Lola and never let anybody tell you anything different”.

I think that is poignant to me because the older we get, (I’m 28 now) you become more and more aware of the pressures of society, you compare yourself more, doubt yourself more, there are pressures from the outside telling you that you need to live this stable life.

Before I started studying, I took out a $12,000 loan and pretended it was a student loan to pay for a film crew for when I wanted to be an actress, so I guess my point is live your dream because you’re the only person who can get you there and you’re the only person who can stop you.

What’s next for you?

My new book! It’s going to be lifestyle and recipe based which has been awesome to research and I’m doing some really cool stuff with Channel 9. I really want to start focusing more on filming; it’s my favourite thing to do!

And personally, I simply want to keep living my dream everyday [and one day live in a tree-house, that’s really important to me I say that with such seriousness] On top of that I just really want to live, breath, eat and sleep my beliefs and I want to be more in the now and really shine.

Lola at the farmers market stocking up on her fresh produce for the week

Lola at the farmers market stocking up on her fresh produce for the week

Want to connect with Lola? Check her out on her website (which has heaps of awesome videos we might add!) instagram  or facebook.

Read other inspirational stories and awesome tips from our other delicious women here. 

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