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Dont Forget to Laugh

Monday Motivation: Don’t forget to laugh

Monday Motivation: Your beliefs are stronger than your genes

This is an interesting quote, and one that rings true to my heart.

It relates a lot to ‘epigenetics’ which is the science of changing your genes, not just through nutritional and herbal medicine but also by how you think*.

When you are run down or think negatively, there are higher stress hormones in the body which creates inflammation, oxidation and damages the cells, making them more prone to ageing. The mind has a big influence on the body. That’s why it is SO important we redefine how we understand our bodies and processes.

If your emotions are based on †˜false projections’ or fear-based beliefs, this can be quite harmful to longevity. Increasing your positive mental state and decreasing stress will slow down the rate of cellular ageing.

Here are some quick tips on boosting your health and not simply relying on ‘good genes’ for vitality:

1. Meditation can increase awareness of present moment, which leads to positive mental states, so aim to integrate this into your lifestyle in some way. There are a few clever apps out there which can assist you if you’re a beginner like The Mindfulness App.

2. Update your beliefs. These are far stronger than your genes and can adversely affect your biology, and play a huge role in your health. Your body believes every word you say so pay attention and notice your language about age and step out of any negative patterns or lifestyle habits.

3. Stop trash talking about age and stop blaming aches and pains on how old you are. Look within to see what’s going on, and improve on this. By implementing lifestyle improvements, you can quite literally reverse the clock and grow biologically younger. For example, sitting down at a desk all day is the fastest way to age your body. Set a timer and stand up at least once an hour and move around for 15 minutes before sitting back down. Aim to eat nourishing, wholesome, organic produce and apply nutrient-rich, natural beauty products that are good for the skin and won’t lead to its premature degeneration.

4. You are unique, there’s no need to live small. It’s important to acknowledge and embrace the special qualities that make you the person that you are. Take more responsibility for your own body and allow yourself to feel fulfilled in your life. Take a look to see whether you are meeting your full potential.

Live your life and forget your age natural beauties!

*Reference

Do you swear by this mantra too? Tell me in the comments x

Nadia Felsch

Natural Beauty Interview with Nadia Felsch

If there was ever an inspiration for following your dreams, Nadia Felsch is it.

After years of unhappiness in the corporate world, Nadia quit her job with no plan and no backup. She has since dedicated her life to living her heart’s wishes, and that is to share her love and knowledge of health, fitness and delicious food with the world, and with a beautiful new website and eBook, this is just the beginning for Nadia.

Nadia’ philosophy on healthy living is all about simplicity. She understands that when you nourish your body with delicious wholefoods, you will †˜look good and feel great’ and with the experience and knowledge to back it up, people are listening.

Nadia also believes that food is medicine and has used food to help restore her body from a long history of illness. Read to find out how she did it as well as Nadia’s top tips on food, beauty and following your dreams.

BUSINESS

You have made some huge changes to your life in past couple of years to get to where you are now. Can you tell us about your journey? 

I worked in the fashion industry for many years and the last brand I worked for, I was responsible for establishing in an overseas market so it was super high pressure.  The role squeezed everything out of me and it was just too much, it wasn’t my calling. I felt my whole life was about money and I became really aware that I didn’t like the person I was or had become.

Then my husband and I went to Vietnam for three weeks and that trip in particular struck a cord in me; the beauty, the simplicity and how life was actually lived; and a week after we returned I quit my job. I didn’t think too much about it at that stage, I didn’t talk about it, nor did I have plan.

I took a big step back  and I started working in retail a couple days a week to pay the bills. During this time I was really enjoying spending time with my Mum and as a way of spending even more time together, we started the Mum and Daughter blog – a platform to share our health & fitness knowledge and also to write!

After a few months of blogging, I realised we had thousands of followers. I had always treated the blog as a business from the beginning, I think that is innate me even though I didn’t mean it to be. Earlier this year however it was becoming increasingly apparent that †˜this’ was my calling and what I wanted to do so naturally it became time to re-brand and re-launch. Working and creating alongside my incredible Mum has been such a treat and even as I move into my own site, I look forward to her position on the site as an expert fitness contributor.

Did you have an †˜uh-ha’ moment that prompted you to quit your job?

Yes! Towards the end of my time there in early 2013, I was outside my office and overcome with emotion so much that I was crying. I had never cried at work in my entire life.  I was on the phone to friend and I said to her that †œI just want to live my life, I feel so restrained here,† she was concerned that I would quit and truthfully most people thought I was crazy! Despite that reaction I had one clear motivation – I wanted to be free of the heaviness and stress, I realised that life is too short. I had no plan and I certainly didn’t see myself doing what I’m doing now!

So why did you choose food and fitness to blog about?

Food and fitness feel like second nature to me and they always have. It’s where I come alive, it’s what I feel 100% myself immersed in. Sharing my knowledge and expertise in a field that causes so much anxiety to people is such a reward because their journey’s can very easily turn from anxious to the best thing ever

Although I already had an awareness of what I was putting into my body from my family and my background in competitive sports, I wanted more knowledge and understanding. Experts would mostly tell me to eat chicken and broccoli to get all my macronutrients but I thought †˜surely there has got to be something better than that’!

I taught myself how to nourish myself and make great tasting food which of course I want to share with others on their own health journey.

Tell us about your eBook †˜Eat Well Look Good Feel Great’:

I wanted my first book to be really manageable and not like big encyclopaedias of information, to be easily accessible and have a theme. Because salads are what I eat every single day it made sense to launch with exactly how I eat.

Think beyond iceberg lettuce. This is all about salads to nourish, sustain, energise and make you happy. There are meals, side dishes, super easy lunch ideas and ‘you’ll – be – invited – back’ table sharers.

The eBook contains 21 salad recipes and 19 supporting essentials recipes to get you organised, inspired and eating a variety of delicious foods.

This is health that tastes great.

eat well look good feel great

 

Do you any advice for others who want to start following their dreams?

It sounds a bit †˜hippy’ but my advice is to forget money, because in my case it kept me trapped for so long and I think it’s really false. You’ve just got to follow the heart and not the money.

As Steve Jobs famously said, †œ… and most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.†

 

FOOD

What is your food and diet philosophy?

My philosophy is to eat as close to nature as possible. I have polycystic ovarian syndrome, two autoimmune system diseases and genetic insulin resistance, all for which I don’t take any medication for any more because I decided to make food my medicine.

I don’t eat things from packets or cans, I make everything from scratch and it’s not that complicated. I don’t eat fancy or elaborate things, I don’t have time and simple ingredients are the ones that taste the best anyhow!

Put simply: I eat real food.

What are you 3 must have ingredients in your home:

Avocado – when avocados are not having a good season it’s a pretty dire situation in my house!

Raw cacao – so versatile and surprisingly satisfying!

Coriander – in everything!

Nadia Felsch healthy eating

You say you eat predominantly raw foods, what are some of the benefits you’ve seen and felt of eating raw?

Digestion! Your stomach has to do a lot of processing through the ‘roughage’ and when you eat raw food, the enzymes which assist digestion are retained which helps the digestion process so much. You just generally feel lighter things don’t sit. I notice now if I do eat a steak or something like that, the processing in my body is so different, the way I feel the next day is so different. It’s not bad, it’s just not ideal.

Also, the difference in my skin has been amazing. I’ve always had pretty good skin though when I went mostly raw my skin just glowed, I’m 29 and no one thinks I look 29, it’s almost like a permanent detox!

What is your typical day on a plate:

I try to change it up a lot, the same as my exercise and I don’t do the same thing for more than a month.

Breakfast:  I make my own bread with nuts, seed and quinoa for breakfast and have that with 2 boiled eggs, half an avocado and a tomato. Sometimes I have some of my homemade hummus and/or pesto if I’m really hungry.

Lunch:  I usually have a salad. Today was a quinoa salad with eggs, loads of fresh herbs, baked vegies, chickpeas and lentils.  Sometimes I might put some halloumi or goats cheese in there.

Snack: A natural protein smoothie after exercise and a delightful raw cacao ball for those times when you just need something sweet.

Dinner:  If I do have a cooked meal it will be at night, like baked fish, cous cous with lamb or bbq chicken.

Everything I eat is very simple, uncomplicated and fresh.

BEAUTY

What is your beauty/skincare routine?

Just like my diet, my routine for my skin is very simple. I cleanse and moisturise in the morning and use tinted moisturiser with sunscreen during the day. I don’t wear a lot of makeup and if I do I always wear sunscreen underneath. I’m not a huge fan of makeup, even things like mascara I feel damage my eyelashes and make them fall out the more I wear it but I do love lipstick!

I exfoliate my whole body once a week and moisturise twice a day as well.

What is your best-kept beauty secret?

Water. Today I didn’t drink enough water and I immediately noticed my skin was not as plump or dewy, the difference was obvious. Also sleep – I read years ago that Jennifer Lopez said that sleep was her beauty secret and I think she’s stunning so it must work!

How do you nourish yourself from the inside to glow on the outside?

I think upping the fats in my diet definitely made a huge difference. Switching from high protein, which I was doing for many years, to high fat, I’ve noticed a big difference to how my skin looks. †˜Good’ fats like your Omega 3s and 6s are so amazing for our hair, skin and nails. I probably eat an avocado a day, nuts and eggs as well, fat is a large part of my diet and it’s working!

*My recent cholesterol testing from October 2014 showed it to be the lowest it has ever been.

LIFE

What happiness to you right now?

I’m pretty happy that the sun is out! That and the fact I am living my heart’s wishes. It always felt like a really unreachable goal and although I’ve not kicked all my goals, I am living my bliss and I’m so grateful everyday. I do what I love which is pretty amazing because not many people can do that.

What the best advice you’ve ever been given?

It sounds really silly but when I was 8 a friend’s mum told me to †œstand with your shoulders back and walk tall† and that has always stuck with me. Not only has it helped all of my fitness work because I have good posture and minimal injuries though I think it really translates to how you feel. I feel confident when I walk tall, I feel proud.

What’s next for you?

My new site! It will be the ultimate food, health and wellbeing destination. Also more eBooks, I’m working towards another few over the next 6-12 months. Think delicious raw desserts, refreshing smoothies and juices and recreated classic dishes.
There’s currently some exciting collaboration plans in the works with some wonderfully talented people in the health & wellbeing industry + I also have my eyes on an app to bring my knowledge right to your phone!

Nadia Felsch Yoga

 

To connect with Nadia or to download your copy of ‘Eat Well, Look Good, Feel Great’ head to her NEW website, facebook or instagram.

 

She's delicious logo for luk beautifood

Lee Holmes’ Heal Your Gut – her new book

Lee Holmes new e-book †˜Heal Your Gut’ is not just a book for those with gut related illnesses. It’s for anyone who wants more energy, glowing skin, less brain fog and better moods…which I’m guessing is pretty much all of us?

In ‘Heal Your Gut’ you will find simple ways to heal, protect and nourish your body through her comprehensive four-week protocol including recipes, tips and tricks.

Lee Holmes’ †˜Heal your Gut’ presents game changing information in a way that is both easy and interesting to read as Lee explains how the gut directly influences the rest of the body including your immune system, brain and skin, something we here at Luk Beautifood are huge advocates of.

Your digestive health is imperative for the rest of the body to function at its best. Things like processed food, antibiotics, sugar, gluten and toxins all create an imbalance in gut flora which not only manifest as disease on the inside but also as dull or congested skin, lacklustre hair and weak nails on the outside.

I love the quirky drawing she uses and simple ways to help you, such as this quick test:

Test for yeasts in your body - Lee Holmes

The absolute stand out for me was the four-week protocol or †˜healing program’ that guides you step-by-step on how to heal and rebalance your gut. Lee holds your hand through the four weeks, addressing the body as a whole. Phase one deals with how to heal the intestinal wall, phase two guides you through detoxing your body, phase three focuses on a balanced diet and phase four is about detoxing your life from the outside in.

There are 59 healing recipes, many come from her success printed book “Eat Yourself Beautiful”.

The content page alone shows you the level of detail Lee has gone to to write this book.

Lee Homes Heal your gut

lee holmes - heal your gut

Lee has previously suffered from an autoimmune disease, which after a long, painful journey cured herself through healing her gut and nurturing her body inside and out. Lee recalls these personal experiences throughout the book, which helped to bring the whole process closer to home and more achievable and was perfectly balanced with well-researched medical and scientific references, whichbeing a food scientist myself was important to me!

†˜Heal your Gut’ will eliminate any confusion you had about how you should be nourishing your body and set the record straight.

Download it today from Lee’s Supercharged website for $18 to take control of your health and beauty wellbeing and see + feel the difference immediately!

Or, why not WIN WIN WIN a copy. Enter into comments at the bottom of this page in ” leave a reply’, what your fave lip nourish is and why and I will select the 5 winners. Closes 22nd August 2014, 5pm.

Enjoy! xx

cindy luken signature

Heal-Your-Gut- Lee Holmes dividers R1-luk middle yellow

be delicious.... inside and out

Dont Forget to Laugh

Monday Motivation: Don’t forget to laugh

Monday Motivation: Your beliefs are stronger than your genes

This is an interesting quote, and one that rings true to my heart.

It relates a lot to ‘epigenetics’ which is the science of changing your genes, not just through nutritional and herbal medicine but also by how you think*.

When you are run down or think negatively, there are higher stress hormones in the body which creates inflammation, oxidation and damages the cells, making them more prone to ageing. The mind has a big influence on the body. That’s why it is SO important we redefine how we understand our bodies and processes.

If your emotions are based on †˜false projections’ or fear-based beliefs, this can be quite harmful to longevity. Increasing your positive mental state and decreasing stress will slow down the rate of cellular ageing.

Here are some quick tips on boosting your health and not simply relying on ‘good genes’ for vitality:

1. Meditation can increase awareness of present moment, which leads to positive mental states, so aim to integrate this into your lifestyle in some way. There are a few clever apps out there which can assist you if you’re a beginner like The Mindfulness App.

2. Update your beliefs. These are far stronger than your genes and can adversely affect your biology, and play a huge role in your health. Your body believes every word you say so pay attention and notice your language about age and step out of any negative patterns or lifestyle habits.

3. Stop trash talking about age and stop blaming aches and pains on how old you are. Look within to see what’s going on, and improve on this. By implementing lifestyle improvements, you can quite literally reverse the clock and grow biologically younger. For example, sitting down at a desk all day is the fastest way to age your body. Set a timer and stand up at least once an hour and move around for 15 minutes before sitting back down. Aim to eat nourishing, wholesome, organic produce and apply nutrient-rich, natural beauty products that are good for the skin and won’t lead to its premature degeneration.

4. You are unique, there’s no need to live small. It’s important to acknowledge and embrace the special qualities that make you the person that you are. Take more responsibility for your own body and allow yourself to feel fulfilled in your life. Take a look to see whether you are meeting your full potential.

Live your life and forget your age natural beauties!

*Reference

Do you swear by this mantra too? Tell me in the comments x

Nadia Felsch

Natural Beauty Interview with Nadia Felsch

If there was ever an inspiration for following your dreams, Nadia Felsch is it.

After years of unhappiness in the corporate world, Nadia quit her job with no plan and no backup. She has since dedicated her life to living her heart’s wishes, and that is to share her love and knowledge of health, fitness and delicious food with the world, and with a beautiful new website and eBook, this is just the beginning for Nadia.

Nadia’ philosophy on healthy living is all about simplicity. She understands that when you nourish your body with delicious wholefoods, you will †˜look good and feel great’ and with the experience and knowledge to back it up, people are listening.

Nadia also believes that food is medicine and has used food to help restore her body from a long history of illness. Read to find out how she did it as well as Nadia’s top tips on food, beauty and following your dreams.

BUSINESS

You have made some huge changes to your life in past couple of years to get to where you are now. Can you tell us about your journey? 

I worked in the fashion industry for many years and the last brand I worked for, I was responsible for establishing in an overseas market so it was super high pressure.  The role squeezed everything out of me and it was just too much, it wasn’t my calling. I felt my whole life was about money and I became really aware that I didn’t like the person I was or had become.

Then my husband and I went to Vietnam for three weeks and that trip in particular struck a cord in me; the beauty, the simplicity and how life was actually lived; and a week after we returned I quit my job. I didn’t think too much about it at that stage, I didn’t talk about it, nor did I have plan.

I took a big step back  and I started working in retail a couple days a week to pay the bills. During this time I was really enjoying spending time with my Mum and as a way of spending even more time together, we started the Mum and Daughter blog – a platform to share our health & fitness knowledge and also to write!

After a few months of blogging, I realised we had thousands of followers. I had always treated the blog as a business from the beginning, I think that is innate me even though I didn’t mean it to be. Earlier this year however it was becoming increasingly apparent that †˜this’ was my calling and what I wanted to do so naturally it became time to re-brand and re-launch. Working and creating alongside my incredible Mum has been such a treat and even as I move into my own site, I look forward to her position on the site as an expert fitness contributor.

Did you have an †˜uh-ha’ moment that prompted you to quit your job?

Yes! Towards the end of my time there in early 2013, I was outside my office and overcome with emotion so much that I was crying. I had never cried at work in my entire life.  I was on the phone to friend and I said to her that †œI just want to live my life, I feel so restrained here,† she was concerned that I would quit and truthfully most people thought I was crazy! Despite that reaction I had one clear motivation – I wanted to be free of the heaviness and stress, I realised that life is too short. I had no plan and I certainly didn’t see myself doing what I’m doing now!

So why did you choose food and fitness to blog about?

Food and fitness feel like second nature to me and they always have. It’s where I come alive, it’s what I feel 100% myself immersed in. Sharing my knowledge and expertise in a field that causes so much anxiety to people is such a reward because their journey’s can very easily turn from anxious to the best thing ever

Although I already had an awareness of what I was putting into my body from my family and my background in competitive sports, I wanted more knowledge and understanding. Experts would mostly tell me to eat chicken and broccoli to get all my macronutrients but I thought †˜surely there has got to be something better than that’!

I taught myself how to nourish myself and make great tasting food which of course I want to share with others on their own health journey.

Tell us about your eBook †˜Eat Well Look Good Feel Great’:

I wanted my first book to be really manageable and not like big encyclopaedias of information, to be easily accessible and have a theme. Because salads are what I eat every single day it made sense to launch with exactly how I eat.

Think beyond iceberg lettuce. This is all about salads to nourish, sustain, energise and make you happy. There are meals, side dishes, super easy lunch ideas and ‘you’ll – be – invited – back’ table sharers.

The eBook contains 21 salad recipes and 19 supporting essentials recipes to get you organised, inspired and eating a variety of delicious foods.

This is health that tastes great.

eat well look good feel great

 

Do you any advice for others who want to start following their dreams?

It sounds a bit †˜hippy’ but my advice is to forget money, because in my case it kept me trapped for so long and I think it’s really false. You’ve just got to follow the heart and not the money.

As Steve Jobs famously said, †œ… and most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.†

 

FOOD

What is your food and diet philosophy?

My philosophy is to eat as close to nature as possible. I have polycystic ovarian syndrome, two autoimmune system diseases and genetic insulin resistance, all for which I don’t take any medication for any more because I decided to make food my medicine.

I don’t eat things from packets or cans, I make everything from scratch and it’s not that complicated. I don’t eat fancy or elaborate things, I don’t have time and simple ingredients are the ones that taste the best anyhow!

Put simply: I eat real food.

What are you 3 must have ingredients in your home:

Avocado – when avocados are not having a good season it’s a pretty dire situation in my house!

Raw cacao – so versatile and surprisingly satisfying!

Coriander – in everything!

Nadia Felsch healthy eating

You say you eat predominantly raw foods, what are some of the benefits you’ve seen and felt of eating raw?

Digestion! Your stomach has to do a lot of processing through the ‘roughage’ and when you eat raw food, the enzymes which assist digestion are retained which helps the digestion process so much. You just generally feel lighter things don’t sit. I notice now if I do eat a steak or something like that, the processing in my body is so different, the way I feel the next day is so different. It’s not bad, it’s just not ideal.

Also, the difference in my skin has been amazing. I’ve always had pretty good skin though when I went mostly raw my skin just glowed, I’m 29 and no one thinks I look 29, it’s almost like a permanent detox!

What is your typical day on a plate:

I try to change it up a lot, the same as my exercise and I don’t do the same thing for more than a month.

Breakfast:  I make my own bread with nuts, seed and quinoa for breakfast and have that with 2 boiled eggs, half an avocado and a tomato. Sometimes I have some of my homemade hummus and/or pesto if I’m really hungry.

Lunch:  I usually have a salad. Today was a quinoa salad with eggs, loads of fresh herbs, baked vegies, chickpeas and lentils.  Sometimes I might put some halloumi or goats cheese in there.

Snack: A natural protein smoothie after exercise and a delightful raw cacao ball for those times when you just need something sweet.

Dinner:  If I do have a cooked meal it will be at night, like baked fish, cous cous with lamb or bbq chicken.

Everything I eat is very simple, uncomplicated and fresh.

BEAUTY

What is your beauty/skincare routine?

Just like my diet, my routine for my skin is very simple. I cleanse and moisturise in the morning and use tinted moisturiser with sunscreen during the day. I don’t wear a lot of makeup and if I do I always wear sunscreen underneath. I’m not a huge fan of makeup, even things like mascara I feel damage my eyelashes and make them fall out the more I wear it but I do love lipstick!

I exfoliate my whole body once a week and moisturise twice a day as well.

What is your best-kept beauty secret?

Water. Today I didn’t drink enough water and I immediately noticed my skin was not as plump or dewy, the difference was obvious. Also sleep – I read years ago that Jennifer Lopez said that sleep was her beauty secret and I think she’s stunning so it must work!

How do you nourish yourself from the inside to glow on the outside?

I think upping the fats in my diet definitely made a huge difference. Switching from high protein, which I was doing for many years, to high fat, I’ve noticed a big difference to how my skin looks. †˜Good’ fats like your Omega 3s and 6s are so amazing for our hair, skin and nails. I probably eat an avocado a day, nuts and eggs as well, fat is a large part of my diet and it’s working!

*My recent cholesterol testing from October 2014 showed it to be the lowest it has ever been.

LIFE

What happiness to you right now?

I’m pretty happy that the sun is out! That and the fact I am living my heart’s wishes. It always felt like a really unreachable goal and although I’ve not kicked all my goals, I am living my bliss and I’m so grateful everyday. I do what I love which is pretty amazing because not many people can do that.

What the best advice you’ve ever been given?

It sounds really silly but when I was 8 a friend’s mum told me to †œstand with your shoulders back and walk tall† and that has always stuck with me. Not only has it helped all of my fitness work because I have good posture and minimal injuries though I think it really translates to how you feel. I feel confident when I walk tall, I feel proud.

What’s next for you?

My new site! It will be the ultimate food, health and wellbeing destination. Also more eBooks, I’m working towards another few over the next 6-12 months. Think delicious raw desserts, refreshing smoothies and juices and recreated classic dishes.
There’s currently some exciting collaboration plans in the works with some wonderfully talented people in the health & wellbeing industry + I also have my eyes on an app to bring my knowledge right to your phone!

Nadia Felsch Yoga

 

To connect with Nadia or to download your copy of ‘Eat Well, Look Good, Feel Great’ head to her NEW website, facebook or instagram.

 

She's delicious logo for luk beautifood

Lee Holmes’ Heal Your Gut – her new book

Lee Holmes new e-book †˜Heal Your Gut’ is not just a book for those with gut related illnesses. It’s for anyone who wants more energy, glowing skin, less brain fog and better moods…which I’m guessing is pretty much all of us?

In ‘Heal Your Gut’ you will find simple ways to heal, protect and nourish your body through her comprehensive four-week protocol including recipes, tips and tricks.

Lee Holmes’ †˜Heal your Gut’ presents game changing information in a way that is both easy and interesting to read as Lee explains how the gut directly influences the rest of the body including your immune system, brain and skin, something we here at Luk Beautifood are huge advocates of.

Your digestive health is imperative for the rest of the body to function at its best. Things like processed food, antibiotics, sugar, gluten and toxins all create an imbalance in gut flora which not only manifest as disease on the inside but also as dull or congested skin, lacklustre hair and weak nails on the outside.

I love the quirky drawing she uses and simple ways to help you, such as this quick test:

Test for yeasts in your body - Lee Holmes

The absolute stand out for me was the four-week protocol or †˜healing program’ that guides you step-by-step on how to heal and rebalance your gut. Lee holds your hand through the four weeks, addressing the body as a whole. Phase one deals with how to heal the intestinal wall, phase two guides you through detoxing your body, phase three focuses on a balanced diet and phase four is about detoxing your life from the outside in.

There are 59 healing recipes, many come from her success printed book “Eat Yourself Beautiful”.

The content page alone shows you the level of detail Lee has gone to to write this book.

Lee Homes Heal your gut

lee holmes - heal your gut

Lee has previously suffered from an autoimmune disease, which after a long, painful journey cured herself through healing her gut and nurturing her body inside and out. Lee recalls these personal experiences throughout the book, which helped to bring the whole process closer to home and more achievable and was perfectly balanced with well-researched medical and scientific references, whichbeing a food scientist myself was important to me!

†˜Heal your Gut’ will eliminate any confusion you had about how you should be nourishing your body and set the record straight.

Download it today from Lee’s Supercharged website for $18 to take control of your health and beauty wellbeing and see + feel the difference immediately!

Or, why not WIN WIN WIN a copy. Enter into comments at the bottom of this page in ” leave a reply’, what your fave lip nourish is and why and I will select the 5 winners. Closes 22nd August 2014, 5pm.

Enjoy! xx

cindy luken signature

Heal-Your-Gut- Lee Holmes dividers R1-luk middle yellow

be delicious.... inside and out

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: †œMost 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 †œI’ve got all these big dreams! I want to be the next Cate Blanchett!† and she would turn around and †œsay 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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Stress and your skin

Improve Your 3 Top Skin Concerns naturally

If you are reading this, chances are you wish you could change or improve something about your skin. Whether it’s the occasional breakout, crows feet, pigmentation or sun damage – it’s unlikely that there are any women out there who feel like they have the perfect complexion. But having healthy, naturally glowing skin is not out of reach.

Find out here what is causing your most common skin concerns and how to improve them the natural way. 

1. Fine Lines & Wrinkles

wrinkles | creases | sagging

Wrinkles are creases or folds in the skin that increase over time,  predominately as a result of the natural ageing process but also  through free radical damage from things such as smoking,  pollution and sun exposure. Free radical damages decrease the skin’s elasticity resulting in sagging and wrinkles.

To decrease the appearance of wrinkles and prevent new ones from forming, the most important (and obvious) step to take is to protect your skin from the sun and stay hydrated. Second to that is to eat whole, clean foods – those that are free of additives and are rich in healthy fats, fibre and beauty nutrients.  And it goes without say that eating a diet rich in antioxidants will fight those free radicals that cause collagen and elastin fibres in the skin to break down.

5 Favourite antioxidant rich foods:

1. Blueberries

2. Papaya

3. Green Tea

4. Leafy green vegetables

5. Tomatoes

Kale

2. Pigmentation

Dark spots | light spots | uneven skin tone | dull skin | sun spots

Thought wrinkles were your skin’s worst enemy when it comes to ageing? Studies have shown that discolouration and pigmentation of the skin can visually add up to 12 years to your perceived age! And yes you guessed it, pigmentation is predominately caused by UV exposure as this increases the melanin (what gives our skin colour) production in our body. The two most common types of pigmentation are:

Hyper-pigmentation: where the melanin production is elevated leading to brown or tan spots on the skin.

Hypo-pigmentation: where the melanin production is lowered and patches of lighter skin appear.

To help fade imperfections, improve skin tone and brighten dull skin, Vitamin C is your best weapon. Vitamin C can accelerate the skin’s cell turnover mechanism, breaking up dark spots and dull skin tone as a result. It also helps to prevent new dark spots from appearing by fighting the formation of concentrated melanin patches (dark spots).

5 Favourite Vitamin C rich foods:

1. Citrus – Lemons, limes and oranges

2. Camu Camu

3. Capsicum

4. Broccoli

5. Berries

Raspberries

3. Acne

white heads | blackheads | hormonal breakouts | adult acne

There are countless reasons why people, of all ages get acne. Although acne occurs predominately in adolescence, about 20% of all cases occur in adults (and mostly in women!).

Basically pimples occur when the skin’s oil glands (sebaceous glands) clog the pores or openings for hair follicles. If the openings are large, the clogs take the form of blackheads and if the openings stay small, the clogs take the form of whiteheads. The most common causes of acne and breakouts are:

Hormones: This is the most common cause of acne in adolescents as they experience an increase in hormone production. Both boys and girls during puberty produce high levels of androgens, hormones that include testosterone. Testosterone tells the body to make more sebum i.e. skin oil causing more pimples.

Bacteria:  Bacteria exists in all skin types. It grows in the pores or ‘openings’ as a result of excess sebum (skin oil) which has clogged them and can cause the follicle wall to break under the pressure of this buildup. When this happens, sebum leaks and forms more pimples.

Gut Health and diet: If you’re not getting enough nutrients or digesting food properly due to poor gut health, your skin will start to starve which can results in breakouts, dull skin and reduced skin elasticity. A diet high in sugar, processed foods and alcohol can result in low levels of good gut bacteria that help to maintain good digestion and keep our skin clear and glowing.

Sometimes the cause of acne can just be genetic and may needed to be treated by a doctor or dermatologist. However, you can greatly improve your skin’s health through applying gentle, natural skincare and makeup that is suited to your skin’s needs as well as eating a diet high in probiotics, fibre, zinc, omega 3 fatty acids and antioxidants.

5 Favourite acne fighting foods:

1. Unrefined or fermented grains for fibre and improved digestion/detoxification

2. Fermented vegetables such as sauerkraut to improve gut health

3. Bone broth for gut health

4. Sunflower seeds and other foods rich in zinc for skin health

5. Flaxseed oil and other foods/oils rich in omega 3 fatty acids to reduce inflammation

Grains

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