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Simple Ways to Stress Less

From dull skin, weight gain, compromised immune systems and anxiety, stress impacts almost every part of our body, reducing our quality of life and productivity.

In an age where stress is almost an epidemic, it’s time to start focusing on how to manage and reduce stress levels instead of just ‘grinning and baring it.’ Use these simple coping strategies to help you stress less, banish busy and adjust your mindset.

1.  What’s the worst that can happen?

When we feel panic, anxiety etc we are usually working ourselves up into a mess because we’re focusing on the worst-case scenario. Stop worrying about potential problems that haven’t happened yet, you can prepare for the worst and have a plan, but worrying is just  like walking around with an umbrella waiting for it to rain! Because right now, you are ok.

Stress only takes over when you overthink and fret about the future. Don’t worry about things you can’t control in the future. Be present, this moment is the only thing that matters. So let go of that thought, and come back to now. Meditation and yoga are great for training the mind to become more present.

2.  Jump in!

Go for a swim; take a bath or a hot shower. Research shows that the warmth and fluidity of the water help to release serotonin (the happy hormone).  This helps us  to chill out and therefore reduce the stress hormones: cortisol and adrenalin.

3. Laugh

Being social, spending time with friends, trying new things and laughter, not only release serotonin  but are also proven to reduce levels of the cortisol by nearly 40%!

4. Nourish yourself 

Cortisol causes food cravings, usually for comfort food or sugar that often leave us feeling worse (on the inside and out) . Not only can the right foods give you the sustained energy you need throughout stressful periods, but they can actually help you become more focused, even, and balanced.  Be sure to include foods rich in zinc like nuts, pumpkin seeds and green leaves as low zinc levels have been linked to depression and anxiety and magnesium rich foods like oatmeal, wheat bran and brazil nuts to reduce insomnia and relax muscles.

5. Exercise

Let the energies of anxiety, panic and fear move through and out your body.  Keeping them in your body causes adrenalin to start pumping in our veins and sitting still only makes it worse. As well as exercising regularly, try to do short stints of incidental exercise throughout your day like taking a short walk in your lunch break or taking the kids to the park after school, anything that just get’s your body moving to burn that nervous energy.

These are just a few simple solutions that can easily and immediately be implemented to help you stress less. Whilst in some cases there are more serious stressors that are so much more than a heavy workload or tight deadline, that just cannot be controlled,  you don’t need to make huge changes to your life to reduce their impact on your body, it can be a as simple as adjusting your mindset and keeping it simple!

Simple Ways to Stress Less

From dull skin, weight gain, compromised immune systems and anxiety, stress impacts almost every part of our body, reducing our quality of life and productivity.

In an age where stress is almost an epidemic, it’s time to start focusing on how to manage and reduce stress levels instead of just ‘grinning and baring it.’ Use these simple coping strategies to help you stress less, banish busy and adjust your mindset.

1.  What’s the worst that can happen?

When we feel panic, anxiety etc we are usually working ourselves up into a mess because we’re focusing on the worst-case scenario. Stop worrying about potential problems that haven’t happened yet, you can prepare for the worst and have a plan, but worrying is just  like walking around with an umbrella waiting for it to rain! Because right now, you are ok.

Stress only takes over when you overthink and fret about the future. Don’t worry about things you can’t control in the future. Be present, this moment is the only thing that matters. So let go of that thought, and come back to now. Meditation and yoga are great for training the mind to become more present.

2.  Jump in!

Go for a swim; take a bath or a hot shower. Research shows that the warmth and fluidity of the water help to release serotonin (the happy hormone).  This helps us  to chill out and therefore reduce the stress hormones: cortisol and adrenalin.

3. Laugh

Being social, spending time with friends, trying new things and laughter, not only release serotonin  but are also proven to reduce levels of the cortisol by nearly 40%!

4. Nourish yourself 

Cortisol causes food cravings, usually for comfort food or sugar that often leave us feeling worse (on the inside and out) . Not only can the right foods give you the sustained energy you need throughout stressful periods, but they can actually help you become more focused, even, and balanced.  Be sure to include foods rich in zinc like nuts, pumpkin seeds and green leaves as low zinc levels have been linked to depression and anxiety and magnesium rich foods like oatmeal, wheat bran and brazil nuts to reduce insomnia and relax muscles.

5. Exercise

Let the energies of anxiety, panic and fear move through and out your body.  Keeping them in your body causes adrenalin to start pumping in our veins and sitting still only makes it worse. As well as exercising regularly, try to do short stints of incidental exercise throughout your day like taking a short walk in your lunch break or taking the kids to the park after school, anything that just get’s your body moving to burn that nervous energy.

These are just a few simple solutions that can easily and immediately be implemented to help you stress less. Whilst in some cases there are more serious stressors that are so much more than a heavy workload or tight deadline, that just cannot be controlled,  you don’t need to make huge changes to your life to reduce their impact on your body, it can be a as simple as adjusting your mindset and keeping it simple!

Top yoga poses for stress

Top Yoga Poses For Stress

Yoga is one of the best ways to relax and recharge both physically and mentally to help us regain balance throughout our week, something we here at Luk are huge advocates of. 

So as we prepare to emerge from winter and blossom into spring, we’ve asked Sydney’s most loved yogi, Sasha Hawley (also founder of ‘Yoga By The Sea’) to share with us her top yoga poses for stress that can be done anytime, anywhere to release tension, ease the mind, stretch the muscles and rejuvenate skin. 

Recovery Pose

Also known as ‘chid’s pose’, this is a self-nurturing position which calms the central nervous system to help relieve stress and tension. It also gently stretches the lower back, hips, thighs, knees, and ankles and increases blood circulation to your head which help to easy headaches.

Yoga recovery pose

Recovery or ‘child’s’ pose

Forward Bend

Standing forward bend allows the blood to reach your head and circulate there to calm the mind and relieve stress whilst opening up the lower back to release tension. This pose will also stretch the hamstrings, calves, hips, thighs and knee and helps to reduces fatigue, anxiety and headaches.

Yoga pose forward fold

Standing Forward Bend

Pigeon

Whilst giving your glutes, groin and hamstrings a deep stretch, this pose releases pinched nerves in the hips and deep tensions in sacral and nerve belt around hips and stimulates the internal organs.

Yoga pose to reduce stress

Half Pigeon

Backbend

Backbends like bridge or wheel release the lower back and decompresses the spine to relax the entire body. This pose is extremely beneficial for those who sit long hours in front of the desk or computer and hunch over the desk all day as it relieves tension or stress and decreases ailments caused by it. 

Top yoga poses for stress

Backbend variation

And of course the ultimate stress buster is meditation.

Meditation in yoga is generally done in corpse pose where you lie flat on the ground, palms facing up, legs apart and the whole body is relaxed. Meditation in corpse pose relaxes the central nervous system, calms the mind and relieves stress all in one. It can also be used to improve sleep and reduce headaches and fatigue.

On a deeper level, yoga is a state of being in which all apparent opposites, distinctions and states are reconciled. From this state of union we live without  inner conflict and are able to embrace our whole being from the surface to the depths, encompassing both our transient limitations and our perennial limitlessness. We honour and live from, by, and within our true nature. This is the key to a life of peace and contentment.

Love Sasha xx

So next time you feel the tension rising,  take a deep breath and hit the mat. If you need a little help, Yoga By the Sea  runs at 5 different locations with over 20 classes running  each week.  For more information on their schedule, workshops and retreats, head to their website. 

lip nourish natural lipstick to nourish stressed lips

Stress and Your Skin

Stress and Your Skin

Ever looked in the mirror after a non-stop week and noticed your skin is lacking that certain glow? That’s because stress and your skin are intimately related.

From dryness, rosacea, sensitivity, acne, eczema, redness, dullness and wrinkles, there are few skin conditions that stress doesn’t exacerbate! In fact there’s even a name for it now – it’s called “psychodermatology” which is the study and treatment of someone’s emotions as they relate to the skin using psychological techniques.

As a scientist & nutritionist, Cindy Luken our founder constantly reminds us too many people today live with the fight or flight response turned on all the time. This response produces adrenalin, which is the main hormone that tells your body that it’s in danger and when you’re constantly living in that response, all the nutrients are diverted to ensure survival and are therefore unavailable to the ‘beauty bits’ like skin, hair and nails. This causes skin to become dehydrated, sensitive and more vulnerable to damage.

In fact, a study in the Journal of Investigative Dermatology found that when women experience stress, their skin becomes more easily dehydrated, which can even lead to eczema. And in the case of acne, when you’re tense or worried, the brain releases a stress hormone known as cortisol. Cortisol tells your oil glands to increase production, which can lead to breakouts.

Preventing and repairing skin damage from stress needs to be approached from both the inside and out. Leading experts suggests that bringing restorative and relaxing practises into your life can be “game changing” as it gets you out of the stress response.  An ideal beauty ritual is to do some restorative practises like restorative yoga, ti chi or a an early morning walk somewhere close to nature. Other practises include an Epsom salt bath, swimming, meditation or simply spending time with ones you love.

From the outside in, be sure to nourish your skin with gentle, all natural ingredients that will moisturise the skin and enrich it with vitamins, minerals and antioxidants. Try one of our DIY spa treatments, followed with a natural facial oil and our 100% Pure tinted moisturiser for a dewy glow and lip nourish for luscious, moisturised lips.

 

DIY Beauty Recipes for Glowing skin

Transform your skin in 3 ingredients or less.

Naturally nourish and feed your skin from the outside in with these simple, DIY beauty recipes for an effortless natural GLOWA glow that comes from radiant, clear skin combined the happiness that comes from a little relaxation and pampering, is just one of our ingredients in the luk recipe to being a natural beauty.

Your skin is your largest organ and absorbs 60% of what you put on it.  The amazing team at the Environmental Working Group have research supporting that the average woman uses 12 personal care products per day, containing about 168 ingredients…that’s a lot of potentially toxic stuff  being absorbed by your body. But there is a healthier (and less expensive!) alternative – nature offers complex and powerful ingredients whose benefits cannot be replicated in the laboratory and just like the food you eat, they need to be clean, whole and unprocessed to  work effectively.

Many of your everyday pantry basics pack serious glow power, mix a few together and you’ve made yourself a little DIY skin luxe – with no toxic chemicals, busy car parks, or massive price tags.

Here are 7 of our easiest, most effective DIY beauty recipes using the beauty foods we know you’ve always got on hand. Grab a cup of herbal tea and your bestie and make your bathroom into a mini spa getaway and nourish your body and soul.

dividers R1-rough thin grey1. GREEN TEA TONER – all skin types

Green tea is a great anti-inflammatory while aloe vera juice is incredibly soothing to irritated skin. If you are prone to breakouts and/or oily skin green tea and lemon also have antibacterial properties to help calm, soothe and reduce excess oil.

How to |
  1. Brew a fresh pot of [preferably organic, loose leaf] green tea or use matcha (green tea powder)
  2. Strain and pour into a cup and wait to cool
  3. Add a small squeeze of fresh lemon juice and 2 tablespoons of aloe vera juice and stir
  4. Place the mixture in the fridge to cool and transfer into a small spray bottle [doesn’t have to be fancy, a plastic one from the discount store will do!]
  5. Spray on face to face, being careful to avoid eyes and any broken skin.

matcha powder - powdered green tea

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2. MILK AND HONEY CLEANSING MASK  – all skin types

Ground oats [or oatmeal] provide gentle exfoliation and are extremely cleansing, healing and softening to the skin. They are also full of Vitamin B to regenerate skin cells for a fresh faced complexion, while milk’s [as well as yoghurt and buttermilk] natural lactic acid helps remove dead skin cells and its inherent fat content (4%) soothes dry, irritated skin.

How to |
  1. Soak 1/2 a cup of oatmeal in milk overnight (use skim milk for oily skin and full fat for dry)
  2. Add a teaspoon of organic raw honey to the mix
  3. Stir well
  4. Gently massage the paste onto your skin using circular movements to gentle exfoliate then leave for 10-20minutes
  5. Wet a face towel with warm water and use to gently remove the cleanser
  6. Rinse your face with cool water to close the pores and pat dry
Tips:
  • You can add some essential oils such as lavender to make it more fragrant
  • You can also substitute milk for yoghurt

beauty food oats

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3. SKIN LIGHTENING TREATMENT
– for mature, sun damaged or acne prone skin

Apple cider vinegar helps to inhibit the production of melanin, the pigment in the skin that creates dark spots and helps them to appear lighter over time. It’s also a great natural option for those who suffer from breaks outs as it is a natural source of Alpha Hydroxy Acids [a mild acid used in many face creams] which helps to remove dead skin cells and balance the PH levels of the skin. Lemons are also a fantastic natural skin lightener as they are packed full of  antioxidants which are proven to reduce the amount of melanin that is produced when applied to your skin and used regularly. Apple cider vinegar can trigger irritation for those with sensitive skin so we recommend doing a patch test first.

How to |
  1. Combine 1 tablespoon of organic apple cider vinegar (with the mother) with a squeeze of fresh lemon juice
  2. Stir well
  3. Dab onto areas of pigmentation, age spots or acne scars before bed and rinse in the morning
Tips:
  • Patch test first to ensure you do not react with the apple cider vinegar
  • Obviously lemon can sting so avoid any areas of the skin that maybe broken, scabbed or raw

beauty food lemon

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4. ANTIOXIDANT REPAIR MASK
– for mature, dull or dry skin

Pomegranate is packed full of rich antioxidants which protect collagen thereby slowing down the appearance of fine lines caused by sun exposure. They also contain ellagic acid, which helps to prevent wrinkles. Pomegranate combined with yoghurt is also incredibly soothing for those with dry, irritated skin.

How to |
  1. Combine 2 tablespoons of organic unflavoured yoghurt with 1 teaspoon of runny honey
  2. Add 1 teaspoon of home made or store bought pomegranate juice and stir well
  3. TIP: for extra moisturising benefits add 2-3 drips of rosehip oil
  4. Stir well
  5. Apply to face and leave for 10-20 minutes
  6. Rinse face with warm water and pat dry.

skin food pomegranate

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5. OIL CLEANSER  – all skin types

Sweet almond oil not only intensely nourishes the skin, but acts as an extremely gentle and effective makeup remover- even for stubborn eye make up! Combine with the moisturising properties of jojoba oil and honey this is the perfect, quick and easy cleanser

How to |
  1. Combine 3 drops of sweet almond oil with 3 drops of jojoba oil and add ½ teaspoon of runny honey
  2. Mix well
  3. Massage on to damp face
  4. Remove with a warm, wet cloth and pat dry

skin food almonds

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6. CITRUS BODY SCRUB  – all skin types

Mandarins are rich vitamin C to keep skin smooth and plump plus they smell just fabulous when combined with antioxidants rich cinnamon. You can use oranges instead of Mandarins.

How to |
  1. Combine ½ a cup of panela or brown sugar with roughly 2 tablespoons of chosen oil (we used olive oil)
  2. Squeeze the juice of mandarin into mixture and stir
  3. Finely grate some zest off the mandarin – add as desired
  4. Stir in a pinch of cinnamon
  5. Check consistency: you want the sugar to be ‘wet’ but not too sloppy & check the aroma is zingy, sweet and uplifting. YUM
  6. Pour into a container** to keep in the shower
  7. Whilst showering, scrub all over your body and rinse with warm water.
Tips:
  • Panela sugar is evaporated organic cane sugar juice. It still retains its nutrients and its finer crystal are softer, more delicate on your skin.
  • ** We love glass for its purity and look but be careful with it in the shower.

mandarin skin food

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7. REPAIR AND CARE HAIR MASK  
– dry, damaged and colour treated hair

The intense moisturising properties of coconut oil and Argan oil combined with egg yolks for shine and lustre, is the easiest and most effective treatment for dry, damaged, colour treated and split ends.

How to |
  1. Combine 2 tablespoons of organic cold pressed coconut oil (you may need more depending on length of hair) with 3-4 drops of argan oil
  2. Whip an egg yolk (2 if you have long hair) and add to mixture
  3. Stir well
  4. Apply mask to ends of hair and leave for up to an hour
  5. Rinse with warm water and follow with regular shampoo and conditioner routine

And of course the number one beauty recipe is our gorgeous lip nourish made from delicious beauty foods to moisturise lips and give the perfect hint of colour for any look.

skin food coconut oil

 

dividers R1-rough thin grey be delicious.... inside and out

Top 10 Ways to Boost Your Immune System Naturally

Do you ever get a sinking feeling thinking about the cooler months, knowing they are bound to bring some sort of cold or flu?  The immune system is your body’s natural way to defend itself against bugs and prevent illness so by keeping it in top shape you better your chances of remaining flu-free, energised and feeling your best.

Here are our top 10 ways to naturally boost your immune system this winter:

1. Exercise as a family

We know it’s cold outside, but to keep your body functioning optimally, ensure you and your family exercise regularly.  Regular activity can increase the amount of ‘killer cells’ in your body which search and attack viruses and bacteria, helping to keep your immune system in functioning at its best, plus it’s a great way to bond and have fun together. Try bike riding, backyard cricket, hiking or even do a fun-run together!

2. Get your 8 hours 

Feeling tired and exhausted? Sleep deprivation can decrease the production of cells which work to destroy microbes and fight off illness.  Make sure you and your family get the right amount of sleep each night (at least 8 hours) to ensure your body has enough energy to defend itself against illness.

3. Eat probiotic foods

Probiotics are fantastic at keeping your body and digestive system healthy, allowing your immune system to function smoothly. Fight bacteria with bacteria through eating yoghurt and fermented foods.

4. Eat Your Vitamins

Vitamin C, while maintaining a plump, youthful complexion also makes the spread of bacteria or viruses more difficult. The tightening of cells works to strengthen their membranes making sure only the good things can get through. This means your body can destroy the bacteria or virus before it can get any worse.

Vitamin A promotes a healthy mucous function, which helps to stop the entrance of bugs into the body.  When this occurs, the body doesn’t have to work as hard to prevent illness.

boost your immunity with fresh food

Boost your immunity with vitamin rich fresh vegetables and herbs

 

5. Relax

Stress induces a toll on your body, whether long term or short term, and lowers the body’s ability to fight off illnesses.  While some stress triggers are unavoidable, some are often manageable.  Does your house become stressful in the mornings, with getting the kids ready for school packing lunches, answering phone calls etc? Take a few minutes the night before to pack bags, lay out clothes and get organised to start your day off on a relaxing note.  Same with afternoons, being prepared and having a flexible routine, especially with kids is necessity to remain organised and therefore calm. We understand things don’t always go to plan so if you forget the school bake sale, didn’t respond to that email or burnt dinner – laugh it off! Things happen that don’t always go to plan, so just ask yourself ‘does this really matter?

6. Make friends with healthy fats

Omega 3 fatty acids are just what your body needs to maintain healthy cell membranes.  This is important to stop the spread of viruses while working to create resistance to toxins, which may enter the body. It is recommended to eat foods high in omega three fatty acids every day, such as walnuts, chia seeds and salmon.

7. Stay Hydrated

Water enhances the production of lymph, which helps to transport immune cells around your body. Maintaining a smooth lymph function means your body can race to defend itself when viruses or bacteria enter. Try adding some freshly squeezed lemon juice to your water to enhance the flavour and boost your vitamin C intake.

8. Eat foods rich in Zinc 

Zinc promotes function of the thymus gland, which helps to control your immune system.  By consuming zinc in your diet, it enhances the production and activity of infection fighting cells (also known as white blood cells).  This means your body can rush to destroy microbes such as a viruses before begins to show symptoms. High sources of zinc include beef, lamb, sesame seeds, pumpkin seeds, lentils and spinach.  Plus it’s fantastic for maintaing clear skin!

9. Season with garlic 

A powerful immune booster, garlic is a rich source of phytonutrients and contains sulphur compounds that help to stimulate the production of white bloods cells as well as containing anti-bacterial and antioxidant properties. Add garlic to a variety of dishes including mixed with a salad dressing or marinated over meat to give your immune system a boost.

Boost your immunity with garlic

Boost your immunity with sulphur rich  garlic

 

10. Stay Balanced 

The best way to stay healthy and control infection is to minimise stress by eating clean wholefood, exercise regularly, get sufficient sleep and make sure you balance out work, life and play. Recognise when you have met your limits and if you do become unwell to take time to rest and allow your body to recover.

Providing yourself and your family with a healthy lifestyle to ensure overall health and happiness, sets up lifelong healthy habits for your children.

Have you got any more tips, tricks or remedies for winter colds and flus? Share it with us in the comment section below or on our Facebook page!

xx

be delicious.... inside and out

How to be Barefaced and Beautiful

As you know, at Luk Beautifood we’re about enhancing your natural beauty not just through what you put on your skin but what you feed your body and how ‘well’ you live your life, so this month we focusing on being BAREFACED and BEAUTIFUL….. and LOVING it!

It’s about nurturing your skin from the inside to get that healthy glow, rocking the natural look and learning to love the skin you’re in.

Lets start from the inside;

CLEAN FOOD

Food can do more for our natural beauty than any expensive creams, serums or potions will ever do. When eaten and applied, you are giving your skin the recipe to look its best. And when your skin looks its best, you feel your best and you don’t feel the need to completely hide it behind thick makeup!

The active nutrients in foods, from Vitamin A, C and E to minerals like iron and zinc are powerful anti-oxidants that neutralize free radicals that form in your skin due to the stresses of poor diet, toxins, smoking and exposure to the sun. Your body needs these nutrients (as well as enzymes, proteins, carbs, fat) to work at its optimum and give you healthy skin, strong nails and a lustrous hair.

Learn about the Top Foods for Healthy Glowing Skin here. 

NOURISHED LIFE

Not only is eating the right foods essential for your skin’s health, they give you the energy to live the life you love, because when you’re living the life you love, happiness oozes from your smile, your skin glows and you feel beautiful.

Why? Because you’re not stressed. Stress is extremely detrimental to how beautiful you look and feel. Over exposing yourself to environmental or emotional stresses results in a short supply of essential nutrients to what you body thinks are ‘unessential’ processes like the growth of hair, skin and nails which in turn leads to premature ageing, dull skin, dry hair etc.

Dr.Libby Weaver goes into depth about how stress affects your appearance in our interview with her, which you can read here.  

NATURAL BEAUTY

It’s not just food and lifestyle that affect our skin’s health, it is what we put on it. People are now realising that our skin absorbs what we put on it, in fact 60% is absorbed into the bloodstream within 26 seconds of applying*. Most mainstream cosmetics and skin care products contain numerous toxins, preservatives, thickeners, and artificial colours and synthetic fragrances that are not only harmful to your body but they are not doing any favours for your skin. Mineral oil for example, yes it is effective in moisturising, but it also suffocates the skin, not allowing it to go through its natural cell rejuvenation process. Look after your skin with natural makeup and skincare that is going to nourish and subtly enhance your features without harming your skin, body or the environment.  Our range of 100% Pure, all natural makeup is perfect to help you create that gorgeous barely-there look.

So luk lovelies, eat your beauty foods, live the life you love, enhance your natural beauty with pure, subtle makeup and LOVE the skin you’re in!

Natural beauty

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5 Ways To Cleanse and Re-energise Your Body

As we’re coming up to the mid year mark, this is the perfect time to check in with your body physically and emotionally. If you find yourself falling off the bandwagon in any aspect of life, this is as good a time as any to cleanse yourself of what is no longer serving you and to get back to looking after and nourishing yourself to look and feel you best.

Now we’re not talking about drinking juices for 10 days straight, we’re talking about holistically cleansing your mind, body and surroundings to recharge the batteries and keep you on track to living the life you love.

1. Start from the inside out.

Meditation is a fantastic way to regain balance in your life and calm the mind.  Put simply, meditation involves focusing your mind on your breath or one single thought or phrase, and the best thing about it is, it’s free!

Just 20 minutes a day helps to manage stress and anxiety, clear the mind, improve focus and help you sleep better. If 20 minutes sounds too daunting, try doing five minutes twice a day and work your way up from there. There are many different types of meditation so experiment and find what works best for you. Cindy – our founder loves to walk early in the morning (when her little ones are still asleep) and uses her ‘stretch time’ in a pretty spot to focus on her breathing.

Journaling is also another great way to check-in with your self by getting all the thoughts on to paper where you can organise them. Use journaling to remind yourself of what you’re grateful for, goal setting, recording memories that bring joy to you and to help you recognise what in your life you want to improve and how to achieve that.

2. Add more nutrient rich foods into your diet.

Ever heard the saying “food is fuel”? Without eating the right foods, how can you get enough energy and the right nutrients to reach your full potential each and every day?  The easiest way to do this is to detoxify your body, start fresh and then nourish it with nutrient dense foods in a combination of energy boosting and energy sustaining foods.

For a mini detox, try cutting out caffeine, sugar, refined foods and alcohol for three days and eating plenty of cleansing foods such as beetroot, leafy greens, lemon, green tea, water, coconut, sprouts, berries and dandelion tea. Have a look at our beauty detox here.

To incorporate more nutrient dense foods into your everyday life you can make simple swaps such as:

–       Your morning coffee for a go + glow smoothie

–       Regular dairy milk for almond milk

–       Refined sugars and flavourings for antioxidants rich herbs and spices

–       Refined gluten grains for millet, quinoa, brown or black rice

–       Trans fats with omega 3 and essentail fatty acid rich foods like avocado, nuts, oils, salmon and sardines

Click here for nourishing, simple recipe ideas! Or click here for more information on the best 30 ways to eat better daily.

Smoothies and breakfast bowls are amazing ways to incorporate more nutrient dense foods into your diet

3. Get clean.

Constant fatigue, weight gain, headaches, skin conditions and muscular aches are all signs that there are too many toxins in your life. Toxins interrupt normal physiological processes and reduce the function of our organ and gland systems, basically preventing you from looking and feeling your best.

According to a 2009 study in the journal Environmental Science & Technology, the average home may contain as many as 400 chemicals, some of them toxic and many untested.

Detox your home and work environment by swapping harsh chemical-laden cleaning products to natural alternatives, keeping windows open for fresh air, leaving your shoes at the door, ensure you’re not using plastics containing BPA, using unscented microfiber cloths instead of sprays to clean and always buying organic when possible.

4. Heal your gut

Our digestion determines the health of every cell in our body, when your gut health is suffering, so does your entire body. To achieve and maintain a healthy gut, we need to support the good bacteria in our digestive system because too many bad bacteria significantly contributes to skin problems such as acne, premature aging and rosacea as well as depleted energy levels and tummy troubles like IBS. So to get the glow back in your skin and the spring back in your step, take these simple steps to heal and maintain a healthy gut

– Take a probiotic to encourage the growth of good bacteria

– Eat more fibre rich foods that contain soluble and insoluble fibre to help remove waste

– Stress less

– Eat your meals slowly and chew each mouthful

– Cut down on alcohol, processed foods and sugar

– Eat skin loving foods rich in zinc, chlorophyll, antioxidants and omega 3 fatty acids as well as probiotic rich fermented foods like miso, sauerkraut and yoghurt.

– drink more water and herbal teas

5.  Detox from the outside in.

As we mentioned before, the build up of toxins reduces our body’s ability to function at it’s best. Now think about this: your skin is your body’s largest organ and absorbs up to 60% of what you put on it. If you’re applying make-up and skin care products daily that are filled with artificial fragrances, parabens, sulphates and mineral oil [the list goes on] daily, think about what is then being absorbed into your blood stream. More info here in our Hazardous Beauty Ingredients Guide 

In fact, an Australian report published in the International Journal of Chemistry compared natural beauty products to chemical-based ones and determined “that natural beauty products are better for your skin and have far less side effects.”

Now detoxing your entire bathroom cabinet and make-up bag sounds extremely daunting [and expensive!] so just take one step at a time. As you run out of one product, say your foundation, simply replace it with a natural, toxin free version. Plus, watch this space for information on Luk’s upcoming detox your make-up bag workshops where we can start you off on your toxic-free journey and hold your hand the whole way through. In the meantime have a look at our step by step guide on how to Make Over Your Beauty Routine

be delicious.... inside and out

 

Featured image via lovethispic.com and breaky bowl image via breakfastcriminals.com