how to get your skin glowing

Helpful Hints for Improving the Productivity Of Your Work

Want that sensational glow on our skin?  I take a holistic view and work on getting the glow happening from the inside out.  To achieve this I believe it all happens with a nutritious diet and happiness.  Apparently, genetics play a small 10 – 20% of variation in skin aging, the rest is up to our diet and skin care routine.

A few tips for a glowing skin are:
Well-balanced diet packed with vitamins, minerals and other nutrients
Tuck into lots of fresh, colorful vegetables as they will hydrate the skin, reduce toxic load of the skin and provide vitamins, minerals and antioxidants that our body needs to keep our skin strong, supple and youthful looking.  Veggies are a great source of fiber and alkaline nutrients.  Try to balance your diet with 70% alkaline foods and 30% acidic foods to keep your body healthy and be able to absorb nutrients efficiently.
Enjoy lots of essential fatty acids, antioxidants and vitamins.  Great sources of essential fatty acids that are great for our skin are; Avocado, Mackerel, Tuna, Salmon, Olives, Nuts & Seeds, Chia Oil, Flax seed oil or superior fish oil supplements.  These delicious foods will help return moisturize, improve suppleness and resilience of our skin.
Cell repair, skin, muscles, ligaments, bones, blood vessels and enzymes are predominately made from high quality protein.  If we do not eat a wide variety of good quality of protein our body will break down the pigments of our skin, causing dry, dull and thin skin with poor healing qualities.
Avoid all sugar, fried foods, cordials and soft drinks.  Instead, juice up some carrots to absorb their nutritional vitamin A content.  This nutrient helps to regenerate skin cells and cleanse the liver.  An optimally functioning liver is essential for glowing skin.
For extra dry skin a few different supplements can be a great help to give your body the boost it is asking for especially a good source of omega 3 EPA/DHA.
Exercise!  Move your body for a minimum of 30 minutes per day.
Drink lots of Water.  Our bodies are made up of 70% water. If we become dehydrated it can interfere with digestion, memory and cause our skin to become dry, flaky, dull and prone to premature ageing.  Drink at least 2 litres of pure water daily.
Enjoy organic, loose leaf Green Tea regularly.
Minimize coffee and alcohol as these are diuretics which can dry and age the skin.
Apply a rehydrating moisturizer to lock moisture into your skin.
Calcium is essential for our skin.  Good sources of calcium are; almonds, sesame seeds, small bones of tinned sardines and salmon, parsley, kale, spinach, onions, watercress and dairy products that contain acidophilus, the friendly bacteria that assists digestion.  Avoid fermented cheeses and cheddar as they can disturb your digestion and bloat your tummy.
Good Digestion is essential for absorbing all the nutrients from your nutritious food.  A rushed meal on the run and not chewed properly encourages poor protein digestion and bloating.
Hormones which are beautifully balanced will help make your skin glow with radiance.
Chilling Out!  Regular exercise, yoga and deep breathing throughout the day will reduce stress, lower cortisol levels and improve your sleep.  Sleeping well is very important for reducing the aging process.
Smiling on the inside with true happiness and gratitude is always a winner for helping our skin glow.
What do you do to get your skin glowing?
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foods to help improve your sleep

I love my sleep, waking up fresh and ready to attack my day.  However, to ensure I do drift off easily and maintain a deep sleep throughout the night I am mindful to include specific foods into my diet.  Most of the foods I include to improve my sleep contain high amounts of tryptophan.  Tryptophan is an amino acid that cannot be synthesized by the body and therefore must be part of the diet.  Amino acids, including tryptophan, act as building blocks in protein biosynthesis.  Tryptophan is a biochemical precursor for serotonin and niacin.
Foods To Improve Your Sleep
Turkey or Chicken
Both are a great source of tryptophan which works as a precursor for the sleep inducing neurotransmitter melatonin.
Melatonin helps the body regulate circadian rhythms and is needed for deep, rejuvenating sleep.
Nuts & Seeds
Brazil, almond, cashew and seeds all contain magnesium, which is a muscle relaxant.
Milk
Warm milk contains tryptophan and also calcium which is great for the nerves.
Yoghurt
Contains calcium, magnesium and tryptophan which effectively work together to produce sleep hormones.
Oats
Our sleep hormone – melatonin is found in oats.
A good bowl of lightly cooked porridge at dinner instead of a heavy dinner could work wonders.
Eggs
They are quick and easy to prepare and light on the digestion.
Pasta & Rice
A small handful of these carbohydrates combined with tryptophan foods (chicken, turkey, milk and yogurt) aid the uptake of tryptophan by the brain.
Soy products
Tofu and soybean nuts contain tryptophan and are excellent sources of calcium.
Legumes
Split peas and lentils offer a fibre and protein rich source of tryptophan. Lentil soup is delicious and light.
Cherries
Great snack before bedtime as they are a fantastic source of melatonin.
Bananas
Bananas are a great source of potassium and tryptophan.  Potassium assists with producing deep, slow-wave sleep.
Other Tips to Improve Sleep
For our body to produce enough melatonin needed for a good night’s sleep, we must firstly produce enough serotonin (happy hormone) during the day with at least thirty minutes of daily exercise and happiness.
A good long soak in a hot bath with some Epsom salts will offer your body magnesium and help relax your muscles.
Burning a few drops of relaxing Lavender and Ylang Ylang essential oils will also help waft you into a relaxing mood.
What food do you find improves your sleep?elated articles

tips for avoiding jet lag

Travel Tips for Avoiding Jet Lag

I try to prepare my body before a long distance flight with light, easy to digest nutritious food and practice as much de-stressing as I can with lots of yoga, swimming and walking.  The picture for this post is taken just as we prepare for touch down back into Australia. It’s my favourite part of my trip as the flight is nearly over and I find it so magical seeing the rising of our beautiful sun through the clouds.  The list seems slightly extreme but I’ll do anything to try to avoid jet lag!

Before my flight:

I try to get 8 hours sleep each night for at least 3 nights before my flight.

I take evening primrose oil, vitamin E and B6 as they may help keep my blood thin and avoid blood clots.

To calm my nervous system I love magnesium, calcium and B complex.

While on the plane:

I keep my meals light on my digestive system.  I enjoy chicken, fish, vegetarian options, veggies and salad. Always avoiding processed foods and wheat.

To prevent dehydration I continually drink as much water as possible and avoid coffee, tea and fruit juices.

I always indulge in a glass of wine which makes even cattle class luxurious.

I stretch, move and practice yoga as much as possible to aid circulation and regularly do foot exercises.

Melatonin tablet to induce sleep and alleviate jet lag.  Melatonin is a hormone produced in our pineal gland of the brain.  It has been postulated that fluctuations in melatonin play a role in jet lag and sleep disorders.

I avoid make-up when flying to allow my skin to breathe.  I continually apply Australian Bush Flower Travel Essences moisturizer and mist to prevent my skin drying out and help keep me balanced.

I take as little as possible on the plane with me as a heavy load can add to the fatigue and frustration of jet lag.

A good book that I have already started to read before the trip and can’t put down.

Magazines – I love catching up on the latest food, fashion, gossip and interior design.

I practice several meditations to calm and clear my mind.

Tightness in my muscles – I adore Jivamukti China Gel.  The most powerfully relaxing deep heat I’ve ever found.

I swear by Australian Bush Flower Travel Essences to help my body clock adjust.

On arrival:

A long hot bath, preferably with lavender oil, Epsom salts, candles and a joss stick.

Yoga, meditation and Melatonin just before bed.

A steaming hot cup of delicious loose leaf organic chamomile tea.

Simple Miso and/or vegetable soup.

Avoid bread, processed foods and all caffeine drinks.

While away:

Heaps of delicious local produce. I find there is nothing better for feeling grounded and getting to know your surroundings than exploring your destination to find nutritious food.

Magnesium to assist with relaxation of muscles.

Spirulina for enough energy to keep up with all the antics.

What do you do to avoid jet lag?

 

reasons why chia seeds are in the spotlight as a powerful superfood

These little beauties definitely are a super food boasting heart-friendly omega-3 fatty acids, abundant antioxidants, enough fibre to encourage weight loss, soluble fibre to control blood sugar levels and anti-inflammatory properties.

The main hype around chia is its high heart-healthy oil content.  Chia seeds are rich in unsaturated omega-3 and omega-6 fatty acids and are thought to be the richest plant source of omega-3.  The seeds contain roughly 30 percent oil, including linoleic acid and linolenic acid.  Linoleic acid is one of the two essential fatty acids.  Your body cannot produce essential fatty acids, so you need to obtain them from your diet.  Deficiency of this essential fatty acid causes severe problems in every cell, tissue and organ of the body.  Chia also contains high levels of linolenic acid, the second of the two essential fatty acids, vital for optimal health.  People suffering from degenerative diseases, including obesity, cancer, cardiovascular disease, diabetes and liver degeneration, usually have lower levels of essential fatty acids in their body tissues.  This makes chia seeds a very attractive addition to our Western diet.
Chia has a high protein content, energy, fibre and minerals but low in sodium.  Specifically,  chia contain significant amounts of calcium, iron, potassium, vitamins A, Bs and C, magnesium, folate, zinc, boron and selenium.  Apparently chia has five times more calcium than milk.  Balancing blood sugar levels and weight loss are another impressive quality of these little beauties because a large portion of chia’s fibre is soluble. When soluble fibre reaches the stomach it forms a gel-like substance that slows food digestion, helps decrease blood-sugar levels  and promotes satiety.  Chia’s other portion of fibre is insoluble which sweeps debris off the intestinal walls to be eliminated efficiently and regularly, which improves bowel movement and detoxification.
Chia’s interesting combination of properties shows promise for chia’s potential role in type 2 diabetes, although further research is needed.  In a recent trial chia seed oil was shown to be effective for alleviation of itchy skin conditions caused by diabetes or end-stage renal disease.  Chia has a role in weight loss due to its high fibre content and ability to balance blood-sugar levels.  Both of these qualities help create a feeling of long-lasting fullness.  Chia may promote nutritional balance during dieting by regulating proper functioning of cellular membranes, promoting muscle development, helping clear away toxic side products like free radicals, help maintain healthy skin and hair, assisting in healing and enhancing growth and repair – all of which suffer during dieting and even in the midst of normal eating.  Chia is also thought to improve hydration and help the body retain electrolytes, especially during exercise making chia very popular with athletes and weight builders.
Using chia seeds in our cooking is very safe as they are a whole, raw, unprocessed, gluten-free, non-cholesterol and unrefined food.  To add them to your daily diet add one or two tablespoons sprinkled over or through salads, mixed through muesli, as a garnishing for soups, topping for porridge, blending into smoothies or yoghurt.  For breakfast or a nutritious snack I often soak two tablespoons of chia seeds in water overnight or for 20 minutes. Once they have swelled up I give them a good stir and top them with mixed berries, nuts, seeds, flakes of coconut and anything else that takes my fancy and sit and indulge in their nutritious deliciousness.   For some more ideas check out some recipes online.  http://www.thechiaco.com.au/chia_recipes.
The rediscovery of this historically important plant is finally restoring chia seeds to its well-deserved position in the spotlight as one of our powerful superfoods.
How do you include chia into your daily diet?