Wellbeing Journal
THE BENEFITS OF AROMATHERAPY
Jurlique was founded on the deep belief in the healing power of nature, and aromatherapy has been a vital part of our holistic approach to skin care since we began.What is Aromatherapy?Aromatherapy involves the use of aromatic plant materials, particularly essential oils, to alter one’s mood and promote wellbeing.As the name suggests, its primary benefits come from inhaling the scent of these essential oils, which have a predominantly psychological effect.The history of AromatherapyWhile the word ‘aromatherapy’ was only coined in the 1930s, the use of aromatics is as old as civilization itself. Ancient Egyptians used incense for celebrations and ancient Romans for healing purposes. The 1950s onwards saw the development of holistic aromatherapy.This increasingly saw essential oils being used not just in massage, but as psycho-therapeutic substances capable of changing one’s mood.Dried rose petalsBenefits of AromatherapyAromatherapy is a holistic treatment that enhances wellbeing by treating the mind, body and spirit.It works by stimulating the body’s olfactory system or sense of smell with essential plant oils. When the olfactory receptors in the nose detect the aromas of these oils, it triggers the brain’s limbic system, which controls the emotions.The benefits of aromatherapy vary depending on the essential oils used. Some will soothe and relaxe while others will energise.Aromatherapy MistsDesigned for all-over use, our Aromatherapy Mists contain a blend of specially selected Pure Essential Oils to transform your mood anytime, anywhere.They draw on our rich heritage of promoting wellbeing by making it easy for all of us to reconnect to nature.Aromatherapy MistsHow to useClose your eyes and mouth and spray your Aromatherapy Mist from above your head. Inhale deeply and let it transform your mood and wellbeing with a Revitalising, Calming or Balancing scent.Prepare for a good night’s sleep by spraying Calming Blend Aromatherapy Mist on your bed linen before you climb into bed. Spray your Aromatherapy Mist around your rooms to infuse them with scent.
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5 MINUTES WITH GEORGIE ABAY FROM THE GRACE TALES
Georgie Abay is Founder & Editor of The Grace Tales, a website for the stylish mother that features inspiring style and even more inspiring stories. We chatted with Georgie to learn more about her blog, being a mother, and what beauty and skin care means to her. What inspired you to start the Grace Tales?It all happened very organically. During my first pregnancy, I was searching for an online destination that was a mix of all the things I loved pre-baby (fashion, beauty, lifestyle…), but that also covered things like how to dress your bump or the best beauty products to use when pregnant. I couldn’t find anything I really liked. I also loved sites such as The Coveteur, The Design Files and Into The Gloss, which take their readers into people’s homes. I’ve always loved looking at how other people live, how they decorate their homes, what skin care products they use, their fashion essentials.So when Arabella was five months old and I started to get some sleep, I began producing content for The Grace Tales with an amazing photographer called Julie Adams. We spent a week shooting profiles together. A month or so later, the site went live. At first, it was just a passion project that I worked on after Arabella was asleep, as I was working part-time at VOGUE so I didn’t have a lot of time to spend on it. Gradually, it grew and grew, and here we are!You’ve had an exciting career, working for magazines such as VOGUE and Harper’s BAZAAR (most recently, as the Deputy Editor & Fashion Features Director at VOGUE Australia). Has the concept of ‘beauty’ changed for you, from working in fashion magazines to becoming a mother of two?Working in fashion magazines, you’re faced with pictures of beautiful models and celebrities every day, but these days I look at the models that feature in magazines and they just look like young girls. As a woman in her thirties and a mother of two children, I can’t relate to them. I want to see real women! Also, while it’s important to take care of yourself, beauty to me is about having people you love around you and loving yourself. Beauty is about style, intelligence and grace – beauty really does come from within. There’s nothing more beautiful than motherhood and I love showcasing this inherent beauty on The Grace Tales.Describe your beauty and skin care routine.It’s very, very rushed and my two year old is usually emptying out the bathroom cabinet while I’m trying to get ready! I’ll cleanse and moisturise morning and night then apply sunscreen. Every other day, I use a very hydrating foamy face mask from Japan that’s like shaving cream and soaks into your skin, that my mother introduced me to. I love my Jurlique Rose hand cream. My mother has always taught me to use hand cream – I’ll be driving with her and she’ll start putting it on the top of my hands. Occasionally, I go for micro-dermabrasion. I’d love to spend more time on my skin but with a 2 and 3 year old, I keep things pretty simple.Rose Hand CreamHow do you relax and reconnect with yourself at the end of a busy week?Mediation is such a powerful relaxation tool. In 20 minutes, I can feel reconnected and calm again. I need to mediate as the girls can be pretty challenging at times (I’m talking epic meltdowns because one of them got the pink cup instead of the purple cup). I also love watching a good TV series with my husband – House Of Cards, Homeland etc. – and a glass of red wine. Or champagne, if it’s the weekend.The Grace Tales pairs inspiring style with inspiring stories for modern mothers. Is there a common thread that you’ve discovered, in how multi-tasking mothers can achieve balance and be happy?I think happiness is something that comes and goes. I’ll feel great one week, then have a bad week if my workload is more than I can handle, or I have a sick child and haven’t slept much. All the mothers we profile say that balance comes and goes. Life is never totally balanced and there’s always something or someone vying for your attention – I’malways so conscious that I need to visit my grandmothers more, spend more quality time with my husband, read more, eat better, work out more etc. But I make sure the things I value – being present with my girls, for example – are prioritised to help me to feel as good as possible.What’s the most rewarding thing about what you do?I’ve always loved telling stories. It’s exciting and rewarding – creating fresh content for The Grace Tales is what keeps me inspired. What’s even more rewarding is the fact that I’m raising my girls while also pursuing a fulfilling career. It is very hard to find a balance between work and motherhood, and for me, I needed to start my own business to achieve that.I tried to go back to VOGUE after my first daughter was born and it just didn’t work. The corporate world wasn’t for me anymore. I was stuck in an office all day and missed the little things going on at home that are important to me – stories, bath time, ballet classes, walks to the park, mornings at the beach. So I resigned after my second daughter arrived and The Grace Tales started to really take off. I often work late into the night, but it’s worth the hours I get during the day to be with my children. Photography by Julie Adams.
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RECIPES FOR THE WOMEN IN MY LIFE
Jacqueline Alwill is Jurlique’s Wellness Warrior! She is a qualified nutritionist and owner of one of the most in-demand Sydney nutritional practices, The Brown Paper Bag.When asked of the women of influence in my life both now and in the past, it goes without saying that it is family first. My mother (Elizabeth) and two sisters (Dini and Romy) have been an incredible force of love, wisdom, loyalty, friendship and honesty all throughout my life and I have these women to thank for where I stand today. We have a beautiful friendship and love between us and have shared a journey in motherhood too. I feel truly blessed they have guided me so much through this life and that we share so much, including the love of good nourishment.A recipe for my mum… LEMON AND POPPYSEED CAKEThis recipe carries so many beautiful memories of sitting in a little coffee shop with my mum, scooping the milk from her cappuccino and sharing a small slice of cake too. It’s an old favourite remade with ingredients to nourish… almond, coconut oil, lemon, honey and poppyseeds.LEMON POPPYSEED CAKE RECIPEServes 8GF : DF : SF : V1/2 cup (125ml) coconut oil, melted1/2 cup (125ml) maple syrup4 eggs1/2 cup lemon juice (approx 2 lemons)3 tablespoons lemon zest1 teaspoon baking powder1/2 teaspoon bicarb soda1 cup (100g) almond meal1/2 cup (80g) gluten free flour2 tablespoons milk (nut or dairy is fine)1/2 cup (65g) black poppyseedsFrosting:1 cup (250g) coconut or natural dairy yoghurt1 tablespoon raw honey1 teaspoon lemon zestTo serve: finely sliced pieces of lemon rind and edible flowers (optional)Preheat oven to 180C, then grease and line a 20cm round diameter spring form cake tin. In a large mixing bowl, whisk together coconut oil, maple syrup and eggs.Add lemon juice and zest, bicarb and baking powder and whisk again.Fold through almond meal, flour, milk and poppyseeds.Pour into greased and lined cake tin and bake for 40 minutes.Rest in cake tin for 10 minutes then transfer to a wire rack to cool completely.To make the frosting, combine all ingredients in a small bowl and mix well.Once cake is cooled, slice through the middle and remove top layer.Spread half the frosting over the bottom layer, place top layer over and ice the top.Sprinkle with lemon rind and edible flowers and serve.Lemon and Poppy-seed CakeA recipe for my sister Dini… TOFU BOWLOur family spent time living in Japan when I was young, and my sisters would come to visit from Australia frequently. From those years together we formed a love and connection with the Japanese culture but in particular for my sister Dini, the design and architecture was such an influence to her creative success to this day. A simple bowl of plant-based goodness including tofu, sesame, radish, carrot, avocado and ginger, brings those moments we shared in Japan to life all over again.TOFU BOWL RECIPEGF : DF : SF : V : VEGANServes 11 cup ice berg lettuce, shredded1 carrot (125g), sliced in fine sticks160g firm silken tofu, cut into 2 cm pieces1 rainbow radish, finely sliced1 spring onion, white part only, finely sliced1/2 small avocado, diced1 tablespoon pickled ginger1 teaspoon sesame seeds1/2 cup cooked teff/quinoa or brown rice2 tablespoons kimchi (optional)Ponzu dressing:1 teaspoon acv2 tablespoons tamari1 tablepsoon lemon juice1 tsp konbu dashi granules1 teaspoon maple syrupPlace lettuce in a noodle bowl for one and top with carrot, tofu, rainbow radish, spring onion, avocado, ginger, sesame seeds, your choice of cooked grains and kimchi if desired.To make the ponzu dressing, whisk together all ingredients in a small bowl.Drizzle over the top of the tofu bowl and serve.Tofu BowlA recipe for my sister Romy… ZUCCHINI PASTA VONGOLEOf all the people in my life, it is my sister Romy who has been in the kitchen with me most, cooking, talking, playing and enjoying heavenly food together. As sisters, together we share a wonderful passion for fusing health and life in all that we do. This absolutely sensational take on a traditional pasta vongole is a dish made to share with the wonderful people around you. And this encompasses what this gorgeous sister of mine and I do together, always.VONGOLE WITH ZUCCHINI NOODLES RECIPEGF: DF: SFServes 4 as a starter¼ cup olive oil4 garlic cloves, sliced250g cherry tomatoes, halved1 kg vongole, washed well and beards removed1 small bunch parsley, leaves picked and stalks finely chopped1 cup stock4 (600g) zucchini, spiralised1 teaspoon chilli flakesSea saltBlack pepperHeat a heavy based casserole dish over a high heat and add in the olive oil, parsley stalks and garlic. Season with salt and pepper and stir in the chilli flakes and cherry tomatoes. Stir everything around constantly and as the garlic starts to brown, add in the vongole and stock. Shake everything around and cover with the lid.In 3 – 4 minutes the vongole will begin to open. Continue shuffling around the dish until all the vongole have opened. Remove from the heat and toss through the zucchini noodles and parsley leaves. Remove any unopened vognole and discard.Serve immediately.Vongole with Zucchini Noodles
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FACE FACTS: YOUR COMPLETE GUIDE TO DRY SKIN
You know how you feel when your skin is healthy – beautiful, confident and happy. But what about when your skin is showing signs of distress?In this new series, ‘Face Facts’, we’ll cover your top skin concerns – like dry skin – by examining what they are, symptoms, causes and how to address them. Here, you’ll find the knowledge and tools you need to understand the forces impacting your skin, with a focus on reconnecting your body with your actions to address skin concerns in a holistic way.By nurturing your skin, you value and nurture yourself. Read on to learn how you can help your dry skin heal, to do just that.YOUR SKINYour skin protects your body from the world around you. It shields you from the elements, helps control body temperature and is responsible for your sense of touch.Skin is composed of two layers, the epidermis and dermis, and both have several layers of their own. The epidermis is your skin’s outermost layer and produces keratin, a protein that gives skin its protective nature (it also prevents moisture loss). The dermis is your skin’s underlying layer and produces collagen and elastin, proteins that give skin its strength and flexibility. The dermis is also where you’ll find the body’s oil and sweat glands, as well as hair follicles.Your skin is your body’s largest organ, so caring for your skin and paying attention to what it’s trying to tell you are essential for both your skin and your body’s health and wellbeing.WHAT IS DRY SKIN?Dry skin is moisture loss from your skin’s outermost layer, the epidermis.Epidermal skin cells have a 1-month cycle of birth, life, death and rebirth. The topmost layers of epidermal cells, the stratum corneum and stratum lucidum, are the skin’s barrier zone, containing dead cells that hold water and waxy fat until they are shed. When functioning properly, these cell layers form snug grids, creating a waterproof matrix that safeguards healthy underlying skin.When your skin is dry, however, these cells lose moisture and shape, so their ability to protect underlying skin is compromised, with water escaping through the surface. The result? Visibly dry, scaly or flaking skin that feels rough to the touch. On the face, this is most common along its periphery, like your cheeks, jawline and chin (the ‘U-zone’).Prolonged dehydration increases your likelihood of sensitivity and premature ageing, so recognising dry skin as your skin in distress is the first step on the path to better looking skin.HOW DO I KNOW IF I HAVE DRY SKIN?Signs of dry skin can include:Scaliness or flakingRoughnessTightness, especially after cleansingAgeing, especially fine lines around the eyes where skin is thinnestWHAT CAUSES DRY SKIN? AND WHAT CAN I DO ABOUT IT?ENVIRONMENTDry air can cause dry skin. Seasonal extremes like cold winters and hot summers alter humidity levels, lessening the amount of moisture in the air and on your skin – icy winds and burning sun can make things worse. Even climate control like heating and air conditioning can dehydrate skin.To avoid this, cover extremities with extra layers like scarves and gloves that create a barrier against the winter chill; in summer, make sure to wear a hat and sunscreen. Indoors, a humidifier can counteract the effects of internal heating and cooling systems dehydrating your skin.Wild RosesHowever, if your skin is already dry, you will need to add moisture back in. A rich cream with Rose extract will replenish susceptible areas like your face and hands, and contains powerful antioxidants to improve skin health and vibrancy. Drinking more than 2 litres of water daily will also keep your body hydrated during times when skin is more prone to dryness.AGEINGAgeing can cause dry skin as your body’s hormone levels alter. Over time, estrogen production wanes, reducing the amount of collagen and elastin in skin – the proteins that give your skin its structure and elasticity. Skin oil (sebum) production also diminishes. The body’s thyroid function and metabolism slow, and cell turnover occurs less frequently, leaving dead skin cells to build up for longer on the surface. When menopause occurs, these dry skin contributors reach peak intensity, resulting in dry, itchy, and sometimes, cracked skin requiring regular attention and care.Anti-ageing CreamIn addition, sun damage caused by UV rays can cause dry skin, with photo-ageing giving skin a thick, leathery appearance.To combat age-related dry skin concerns, you need to prioritise pure, potent products that restore skin suppleness, plumpness and smoothness.At Jurlique, we’ve developed targeted pure and potent formulas to combine dry and age-related skin concerns. For visible signs of ageing, our Purely Age Defying Firming Face Oil smooths and evens the appearance of lines, tone, texture and wrinkles, and is best used overnight when skin restoration occurs. This moisturising oil contains ingredients like Safflower Oil to help re-forge the skin’s barrier function, as well as Avocado oil to moisturise more deeply.For mature skin with advanced signs of ageing, from deep lines and wrinkles to sagging and uneven texture, is the answer. This powerful anti-ageing serum helps skin feel retexturised and rejuvenated skin, with ingredients like Meadowfoam to deeply moisturise and soothe dry, itchy areas on the face, as well as Oat extract to form a protective film to protect against future dryness.DIETDrinking caffeine and alcohol dehydrates the body, with your skin directly seeing the effects. Recognising the impact of your lifestyle on your skin is pivotal to swapping these behaviours for new ones that will help your skin back to health.Healthy SaladLimiting caffeine and alcohol intake goes a long way to reversing the effects of skin dryness. If you’re really going to miss your morning coffee or tea, there are always other options, such as matcha, a type of green tea that gives you all the benefits of caffeine, but without the jitteriness or afternoon crashes.TOPICAL ACNE PREPARATIONSSome acne preparations can cause dry skin as a treatment side effect. Alcohol-based products, often recommended for their anti-bacterial properties, can lead to skin dryness and peeling, even irritation.Switch to a blemish cream with less drying ingredients, and products containing Calendula extract to help soothe redness and rebalance sensitivity.SKIN TYPESome skin types are simply dryer than others thanks to our genetics. If this is you, then preventative action, as well as looking out for dry skin symptoms (like tightness after cleansing and scaliness or flaking), will help you manage dry skin.If you’ve only just begun to experience dry skin, our Hydration Starter Set has everything you need to replenish and protect: Rose Moisture Plus Moisturising Cleanser, Moisture Replenishing Day Cream, Skin Balancing Face Oil and Rosewater Balancing Mist. This set targets dehydration and prevents moisture loss and environmental aggressors, using Rose extract to achieve your skin’s perfect balance of water and oil for optimum hydration.Your skin is a barometer for what’s going on in your body, and your life. Treat it well, and you’ll enjoy a long, happy relationship together.SHOP THE STORYMoisture Replenishing Day CreamMoisture Replenishing Day CreamRose Hand CreamRose Hand CreamPurely Age Defying Firming Face OilPurely Age Defying Firming Face OilBlemish CreamBlemish Cream 15mlHydration Starter SetHydration Starter Set
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JURLIQUE WELLNESS RECIPES
RAW CHOCOLATE AND AVOCADO TARTServes 12Base:1 cups almonds1 cups pecans1/4 cup rice malt syrup1/4 cup coconut oilpinch celtic sea saltFilling:2 cups avocado flesh1/2 cup cacao powder5 tablespoons rice malt syrup1/4 teaspoon cinnamonpinch sea saltTop:Cacao nibsFor the base:Combine all ingredients for base in a food processor and blitz to combine.Spread evenly into a 20cm round spring form cake tin lined with baking paper then place in freezer to set for 30minutes.To make the filling:Combine all ingredients in food processor and blitz until very smooth.Spoon filling into the tart case, smooth over the top, and garnish with berries, cacao or cacao nibs.Store in fridge until serving.Avocado Tart 2RAW CITRUS BLISS BALLSMakes 121/2 cup cashews1/2 cup almonds1/2 cup macadamia nuts1/2 cup shredded coconut2 tbsp raw honey4 tablespoons lemon juice2 teaspoon finely grated lemon rind4 tablespoons orange juice1 teaspoon orange rinddesiccated coconut for rollingTo create:Place cashews, almond, macadamia nuts and coconut in food processor and blitz until a fine crumb forms.Add remaining ingredients to processor and blitz again until a lovely raw dough is created.Remove from food processor and using a tablespoon, measure into balls.Roll in desiccated coconut and refrigerate.Store in the fridge up to 2 weeks or freeze up to 1 month.Cirtus BallsRAW CHOCOLATE WITH MINT AND COCONUT BARKMakes 1 block of chocolate 20x20cm2/3 cup coconut oil¾ cup cacao2 tablespoons pure maple syrup1/4 cup mint leaves, shredded or left wholepinch sea salt1/4 cup Coconut flakesTo create:Line a 20x20cm cake tin or loaf tin with greaseproof paper.Place coconut oil in a small saucepan over low heat on the stove and melt.Whisk in raw cacao, sea salt and maple syrup.Pour into lined tin and sprinkle coconut and mint leaves.Place in freezer to set for 1 hour.chocolateNOURISH BOWLServes 11 cup baby spinach1 cup blanched kale leaves,1/2 cup zucchini noodles or grated1/2 cup carrot noodles or grated1 small beetroot, roasted and sliced1/2 cup turmeric quinoa1/4 cup alfalfa1/2 cup cherry tomatoes, halved1 red radish, finely sliced1/4 pink grapefruit1/2 small avocado, finely sliced2 tablespoons sauerkraut1 teaspoon pepitas1/2 teaspoon sesame seedfew sprigs dillCold pressed olive oil and balsamic vinegarSea salt and black pepperTo create:Place spinach leaves and kale leaves in the base of bowl or plate.Top with zucchini and carrot noodles, beetroot, turmeric quinoa, alfalfa, cherry tomatoes, radish, grapefruit.Arrange avocado over the top of the vegetables, followed by sauerkraut, peptias and sesame seeds and dill.Drizzle with olive oil and vinegar, season with salt and pepper and serve.nourishbowlORANGE AND ALMOND CARROT CAKEGF : DF : SF : V2 (340g) organic oranges1 2/3 cups (200g) coconut sugar6 eggs1 carrot, peeled and finely grated2 1/4 cups (250g) almond meal1 teaspoon baking powderIcing:1 cup greek or vanilla yoghurt1 orange, peeled and segmented1/2 cup pomegranate arils1/4 cup calendula petalsTo create:Bring a large pot of water to the boil. Wash oranges and cook in boiling water for 2 hours.Drain and cool then puree.Preheat oven to 160C, grease and line a 20cm spring form cake tin with greaseproof paper.Beat the eggs and sugar until light in colour then stir in orange puree, carrot, almond meal and baking powder.Pour into the cake tin and bake in the bottom of the oven for 1-1 ¼ hours, until top is golden.Allow to cool in the tin for 30 minutes then remove from tin.Top with yoghurt, orange segments, pomegranate arils and calendula petals and serve.Orange CakeROSEHIP TEA BIRCHERServes 22 cups rolled oats1/2 cup shredded, unsweetened coconut1 tablespoon honey2 cups strongly brewed rosehip tea1 cup mixed berries, plus extra for serving1/2 cup coconut, full fat natural or greek yoghurtTo create:Combine oats, coconut, honey and rosehip tea in a bowl and stir to combine.Lightly fold through berries, cover and place in fridge overnight.In the morning, top with yoghurt, additional berries if desired and serve.Rosehip Bircher
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EAT CLEAN
Whole foods for energy and beauty There are a lot of words that buzz around diet, food and healthy eating at present…gluten free, wholefoods, sugar free, paleo, vegan, pescetarian, the list goes on. Admittedly, when you are looking at reshaping your health, sometimes it can be hard to decide what direction is the ‘right’ one to take.With that in mind, remember, you must always do what is best suited to you. What a friend, partner, sister or colleague might be practicing in their diet and lifestyle may not suit your individual needs. Keep in mind that you are unique and must respond to your body accordingly.So you may be sitting here and thinking, well what next? Well, broadly speaking it is simply moving back to basics in food and learning how to keep it clean, natural and wholesome. The more you scratch things back the better you feel. From there you tweak to make it right for you.Eating ‘clean’ means you enrich your life with beautiful nourishing whole foods, with the aim to eliminate those foods that are processed, refined, high in sugar, sodium, preservatives and additives. In another column I speak of how to build a wholefoods pantry and lay the foundations for health with your food. About clearing out some of the clutter in your diet and lifestyle so you have room for the new.Let’s take an average day on a plate and transform it a little so you can see the difference. This is often the type of eating I might see when I ask clients to describe their diet for me. Below you’ll see some examples of what is happening and then I’ll provide some nourishing alternatives.BREAKFASTThe Norm:Instant coffee with skim and a sugar, glass of juice, bowl of commercial cereal with skim milk and banana or piece of toast with butter and jam/honey.The Nourishing:Warm cup of water with a squeeze of lemon (to start), cup of green or regular tea (no sugar), bowl of whole oats as a bircher or porridge with fresh berries/grated apple/banana or piece of toast with avocado and lemon/boiled egg/tomato, herbs and tahiniMID MORNINGThe Norm:Coffee with a sugar, packaged biscuit, muesli bar or piece of banana breadThe Nourishing:Coffee no sugar or better yet herbal tea, small handful of raw almonds or a Citrus Bliss Ball you’ve brought from homeLUNCHThe Norm:Chicken wrap, store purchased or a sandwich with deli meats and vegetables or nothing at allThe Nourishing:A bowl made to nourish including quinoa, avocado, tomatoes, carrot, sauerkraut, zucchini, seeds, kale, spinach, capsicum, poached chicken/fish/boiled egg/legumes (lentils, chickpeas, beans) and a drizzle of olive oil and lemon juiceMID AFTERNOONThe Norm:Chocolate bar, sometimes a coffee or soft drinkThe Nourishing:Apple with some almond butter and a sprinkle of cinnamon or vege sticks with hummusDINNERThe Norm:Stir fry, grilled steak, bbq chicken with vegetables/salad or take awayThe Nourishing:Stir fry, steak or chicken above are good, adding grilled fish (salmon/trout) or some purely meat free meals are wonderful to include in the repertoireDESSERTThe Norm:Ice cream or milk chocolateThe Nourishing:Piece of raw choc mint barkCan you spot the difference? There’s nothing overly complex about The Nourishing, simply you’ve scratched away the elements that don’t fuel your body in the way it yearns to be, you’re giving it the pure unadulterated nutrition it loves for good energy and glowing skin. There’s alternatives in there that are quicker and easier than the norm and will nourish you so well that you’ll crave more of it.Fun isn’t it? That is precisely what good health can do for you. It can enrich your life and make it even more fun because you have the energy to bound through it. Ready to make some changes just for you?
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PUMPKIN & TURMERIC SALAD RECIPE
TURMERIC QUINOA PUMPKIN SALADServes 4 as part of a shared meal600g jap pumpkin, skin removed, cut into wedges1 tablespoon grapeseed oil1/2 cup raw quinoa, rinsed2 teaspoons dried turmeric2 stalks celery, diced2 stalks kale, leaves torn, stalks discarded1/4 cup coriander leaves, picked1/4 cup mint leaves, picked1/2 small spanish onion, finely sliced2 tablespoons pepitaspinch sea salt and black pepperDressing:1 teaspoon dried cumin3 tablespoons olive oil1 tablespoon lemon juicePreheat oven to 180C and line a large baking tray with greaseproof paper.Arrange pumpkin pieces over the tray, drizzle with oil then bake in oven for 45-50minutes.Cook quinoa whilst pumpkin is baking by placing quinoa, turmeric, celery and 1 cup water in a small saucepan, cover and place on medium to high heat and bring to boilReduce heat to a simmer, and cook 10 minutes, uncovered, or until tails of quinoa show.Remove from heat, fluff with a fork, cover with lid and set aside.Once pumpkin is cooked, arrange on large serving platter and top with quinoa, kale, coriander and mint leaves, Spanish onion and pepitas.Season with sea salt and black pepper, drizzle with dressing and serve.
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EBBS AND FLOWS
I sat with a beautiful monk in the rice paddies of Bali recently and we spoke in depth about life. Of the many insightful thoughts she offered, one in particular stood out. It was “life is like a river, we never touch the same current twice. Instead we must learn to move with the ebbs and flows”.Whilst balance would be a beautiful thing to have permanently, the reality is that it doesn’t really exist. Instead we must ride the ups and downs of life, learn how to best manage them and implement little practices so our health doesn’t take a hit.It’s fair to say stress plays a large factor in more people’s lives these days than ever before. Time flies, with more work flowing in and less time to manage it, we take short cuts here and there to cope and the first is usually with our diet and health. We move fast, live fast and place huge expectations on ourselves for everything to happen fast.Health and managing stress is an entire lifestyle approach, physical, mental and emotional. With a holistic approach we look at implementing practices such as yoga, meditation, relaxation training, exercise in conjunction with a renewed focus on what nourishment goes inside our bodies. So with that said, there are some key ingredients in diet, which may help manage stress, empower our health and help us better move with the ebbs and flows.LEAFY GREEN VEGETABLESNot to point out the winners before the race has started, but vegetables often take the podium in health. Leafy green vegetables such as kale, spinach, swiss chard, beet greens, rocket and others contain a rich source of flavonoids, Vitamin C, carotenoids and antioxidants which can help protect skin from environmental stresses. Integrate them frequently into your diet on a daily basis through:Chopped salads with sprouts, legumes, herbs and a lemon, apple cider vinegar and olive oil dressingA big bowl of steamed leafy greens with some clean quality protein such as poached chicken or steamed fishJuices and smoothies with pear, celery, cucumber, apple, zucchini and mintWraps to replace bread or wheat wraps around your favourite sandwich fillersTURMERIC AND SPICESVariety is the spice of life, and spice well; it’s the spice of life too – especially in health! When there are stress signals in life, they can show through digestion and skin, we lose our bounce and our glow. The golden nugget here is turmeric. With its mega punch of curcumin, turmeric becomes a very valuable spice to keep on hand in the kitchen when it’s time to renew your approach to health. Don’t be shy in using it frequently, liberally and creatively in sweet or savoury meals and snacks such as:Orange, carrot, pineapple, ginger and turmeric smoothieCooked in quinoa to toss through dishes such as my delicious Turmeric Quinoa and Roast Pumpkin salad or within a nourish bowlWhisked through eggs with chilli and coriander to spice up your breakfast omeletteStirred through curries and dips to fuel some nutrition and abundant colour into your lifeTEASSitting down to a cup of tea is such a delightful ritual for many of us. It’s warming, peaceful and with the right choice in tea can be incredibly nourishing too. Herbal teas, such as chamomile and rosehip can be wonderfully hydrating and restorative for the skin, peppermint is great for digestion, licorice can give you a little sweet sensation and dandelion superb to give your liver some love. However, green tea takes the cake when it comes to nutrition. It is the rich source of antioxidants in green tea that support the function of your immune system and health. It’s easy to forget to make the swap from coffee or caffeinated tea throughout the day at times, here’s some little reminders of how to go about it:Rise and shine with dandelion to give your liver a kick start and prepare it to digest your breakfast wellMake the swap for mid morning coffee with green tea to boost your antioxidant supply for the dayFind your sweet hit from licorice after your evening meal and settle down with a cuppa and a book
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PLANT POWER
Plant based nutritionOne of the most beautiful and creative ways we can think about approaching the way we eat is to imagine a garden in full bloom. There is an abundance of colour, fragrance, height and shapes of plants and an incredible sense of power and life emanating from it. If we approach our diet with this philosophy we create this kind of richness in our health too. And plants in our life, just as we see in the flourishing garden, lay the foundations.VEGETABLESVegetables are the key to a nourished life. Most diets lack a strong presence of veges, there’s a sprinkling here and there when really, veges should be the most plentiful food source in our life. So the key to this is to look at our plate and before anything else goes on there, veges lay their ground. At least half the plate is full of non-starchy vegetables such as leafy greens, carrots, tomatoes, fennel, cucumber, broccoli, cauliflower and more (of course) before any protein or starchy carbohydrates make a feature. When we look at our meals this way, we ensure our bodies receive the vitamins, minerals, antioxidants and phytochemicals that nourish, protect and energise.Jurlique skin care uses vegetables such as fennel, carrot, horseradish and cucumber in their range so if we were to eat our way to rich beautiful skin too we might use these in:Roast fennel sprinkled with sunflower seeds and fresh herbsMoroccan carrot salad with fresh orangeCucumber water with mint and lemonZucchini noodles with tomato, basil and horseradish, olive oil dressingFRUITSWalking through the garden that is our diet, fruit plays a lovely healthful part in making the garden grow. Fruits are a bountiful source of antioxidants, fibre, vitamins and minerals that can protect our cells within and on our skin from ageing, damage and improve regeneration. When selecting and eating fruit, do so with just 1-2 pieces each day and eat for the season. This ensures our bodies receive the richest of nutrients for that time, climate and season and respond accordingly. Some in particular stand out to nourish and protect our skin. Life and our skin simply would not be the same without them!Avocado : a plentiful source of omega 3 essential fatty acids, try incorporating into smoothies, spread over toast or whipped together in my favourite Raw Chocolate Avocado Tart with antioxidants and healthy fats to boot!Sour and citrus fruits : The sour citrus fruits such as lemon, lime and grapefruit, also support the process of elimination and detoxification pathways via the liver.Berries : blueberries, strawberries, raspberries, goji berries in particular are known for their rich antioxidant supply which have long been touted to reduce the signs of ageing in the skin. They are low in fructose too making them a perfect burst of sweet without too much (naturally occurring) sugar affecting blood glucose and energy levels during the day.LEGUMESBeans and peas of the legume family are a wonderful means to up the plant nutrition, balance our diet and deliver sustenance to the body. Of all plants in the kingdom these provide the richest source of amino acids and proteins, which are the building blocks for growth and repair in our body. They’re also a wonderful source of fibre. The soluble fibre we find in chickpeas, lentils, kidney and butter beans just to start helps manage blood sugar and energy levels by slowing the rate at which glucose is absorbed into the blood stream, keeps our cholesterol levels in check and makes our digestive system churn and move. Think about combining and integrating legumes throughout the week by:Combining with quinoa, herbs, tomato and capsicum for a new take on taboulehSautéing with a dash of chilli to accompany breakfast eggsSlow cooking in a stew or nourishing soup with veges a plentyBlending into dips with tahini, turmeric, olive oil and lemon juiceNUTS AND SEEDSThese little beauties are a game changer in meals, health and eating for beautiful skin. With a focus on integrating raw nuts and seeds into our diet we invite wonderful nutrition in too, the primary being omega 3 essential fatty acids. These fatty acids are protective and nourishing for the skin, heart, brain, keep our appetites in check and contribute to the healthy production of hormones in the body.For some tolerating and digesting nuts is difficult so ensure you check in with what your body responds positively to. It may be no nuts at all (and that is often the case, so seeds are the next great alternative), nuts soaked overnight in filtered water to soften and begin the digestive process, or straight up, raw and good to go! Here’s a few ways we can incorporate them into our week:Linseed, sunflower seeds and almonds blended to a fine crumb and sprinkled across steamed vegetables, porridge or quinoaToasted sunflower seed crumb with baked apples or pears and a touch of yoghurtSmall handful of raw nuts and seeds as a snack during the daySpread of almond butter on celery and carrots sticks as a mid afternoon pick me upCombined in a heavenly raw tart base with dates, coconut oil and vanilla and filled with a soft delicious avocado mousse for a decadently healthy dessert – a recipe you will find awaiting to your delight just below.RAW CHOC AVOCADO TARTServes 12Base:1 cups almonds1 cups pecans1/4 cup rice malt syrup1/4 cup coconut oilpinch celtic sea saltFilling:2 cups avocado flesh1/2 cup cacao powder5 tablespoons rice malt syrup1/4 teaspoon cinnamonpinch sea saltTop:Cacao nibsFor the base:Combine all ingredients for base in a food processor and blitz to combine.
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