Wellbeing Journal
Finding Balance with Caroline Groth
Self-care has many benefits, from lowering stress to improving overall health and happiness. It allows us time to prioritize ourselves and create rituals, habits and behaviors that support our minds and bodies. Ultimately, a little self-care can go a long way to help restore balance in our busy lives. In celebration of International Self-Care Day, we caught up with digital creator Caroline Groth, known for her inspiring health and wellness content. With her expertise, she curates engaging and informative content that empowers individuals to prioritize their wellbeing and achieve a harmonious lifestyle. Discover more about Caroline’s self-care journey and her top self-care tips to help restore balance in your life. Why is self-care important to you? “For me, my daily self-care ritual is non-negotiable. I need to have all these routines that I've set in place and all of these self-care rituals in order for me to be my best self. I do not feel like I'm functioning at my highest, most authentic self if I don't incorporate these daily practices. I also live with three autoimmune diseases, so I need to look after myself and take care of myself every single day.” What were some of the biggest challenges you faced? “Some of the biggest challenges I faced starting my self-care journey were rewiring my entire brain, prioritising myself and how I felt showing up in this world on a physical, emotional, and spiritual level. For me, that meant cutting some people out of my life who weren't supportive of the journey or the changes I made. It was also about learning to carve out time and make myself a priority, which I had never done in my entire life. So that was a huge step for me.” How has the relationship with yourself and with those around you changed? “My relationship with myself has improved so much. I have always struggled with loving myself for who I am and how I show up in the world. Incorporating daily and weekly rituals into my life has helped increase the love I have for myself and also the love I have for other people. This means that I can be so much more genuine. I now have a full cup when I show up for other people, and I feel like I have so much more love to give..” What is your top self-care tip? If there's one tip I can give you to bring more self-care into your world, and the one thing I absolutely cannot live without that's changed my world is meditation. Don't make it complicated. You can make it very simple. You can sit in silence and just listen to your breathing for a few minutes a day and build it up so you can sit longer and longer. But it does bring a level of presence into your world, both presence in the outside world, but also presence in your inside world. What does finding balance mean to you? In the past, I used to be very rigid about my health. I'm someone who lives an extremely healthy life. I cook for myself every single day. I take my supplements; I do my movement; I do my daily practices; I do my meditations. But once upon a time, I was way too strict about it. Now I've created a life for myself which is a lot more balanced, where I can still go out and have a wine and a meal out and spend time with my friends, but it doesn't take away from who I am as my foundational self. I can come home, be silent with myself, enjoy my presence, and find peace within all of that. Finding balance for me in this world means looking after myself every single day by incorporating self-care practices. It means showing up for myself just as much as I show up for other people.
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How indoor plants can help you destress with Jan Gettmann
Self-care is often associated with practices like meditation, journaling, skincare rituals and bubble baths. But our personal environment can also play a major part in enhancing our mental and physical wellbeing. Environmental self-care isn’t just about heading into the great outdoors and connecting with the elements to unwind; it is about enhancing our environments, whether at home or the office. And one of the best ways to create a relaxing space is by adding a little greenery. Someone who knows a thing or two about greenery is Sydney-based plant expert and verified green thumb, Jan Gettmann. In celebration of International Self-Care Day, we caught up with Jan to find out his self-care routine and how plants impact his sense of wellbeing. CONNECTING WITH NATURE “Self-care is finding something I'm passionate about, and for me, that's plants. I have a very busy corporate day job. I spend a lot of time in front of screens, so being able to sit down, switch off and be surrounded by all of these beautiful plants really helps me to calm down, feel connected to nature and relax.” STAYING GROUNDED Connecting with nature and incorporating it into my home really helps me feel grounded. It's really about the journey of growing them. It's nice to step back and look at the plants. They're really slow, they take their time. Growing plants has taught me patience and that it's okay to take things a little slower. BOOSTING MOTIVATION My favourite plant at the moment is my Philodendron Glorious. As part of my selfcare practice, I like to set goals. I like to get really small plants and grow them as large as possible in an indoor environment. When I first got this plant, it was so small, and after three years of continuous care, I've been rewarded with these really large leaves. Setting that goal, tracking the progress and achieving it is extremely rewarding. It keeps me motivated and is good for my wellbeing.
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5 tips for a good night's sleep with Olivia Arezzolo
Sleep is one of the cornerstones of self-care. It impacts us mentally and physically with a wide range of benefits, from supporting our immune system, cardiac function and metabolism to reducing stress and improving our memory and mood. Sleep can leave us feeling rested, rejuvenated and ready for the day ahead, but a good night’s sleep isn’t always guaranteed. This International Self-Care Day, we sat down with renowned and influential sleep expert Olivia Arezzolo. As a trusted authority in her field, Olivia provides accessible and practical guidance to help individuals enhance their sleep quality and overall wellbeing. Using her profound understanding of sleep psychology, Olivia offered us some top tips on how to get a good night’s sleep. WHY IS SLEEP SO IMPORTANT? “It helps rejuvenate and replenish you mentally and physically. 70% of human growth hormone, the key catalyst for cellular repair and collagen production, is produced in slow-wave sleep. So, if you want to feel energetic and enthusiastic and your skin to shine, you need deep, quality sleep. Mentally, we need deep-quality sleep because if we don't get it, our stress hormone, cortisol, can increase by up to 37%. This leaves us feeling anxious, wired, and unable to switch off, and that's after just one night of inadequate sleep. So for mind and body alike, we need sleep like nothing else.” TIP 1 - BLOCK OUT BLUE LIGHTS “Blue light is the main factor controlling our circadian rhythm, which therefore controls our main sleepiness hormone, melatonin. Research shows that those who use blue light-blocking glasses for two hours before bed can fall asleep 78% faster.” TIP 2 - USE LAVENDER “Lavender is one of my favourite remedies because it activates the parasympathetic nervous system, which naturally helps us feel more relaxed, calm, and at ease in that critical pre-bed period. For anyone struggling to switch off in the evening, this is a game changer and should definitely be part of your bedtime routine. For best results—I recommend dabbing lavender on your pulse points or diffusing it throughout the room before bed.” TIP 3 - HAVE A SHOWER “When we emerge from a warm shower to a cooler bathroom, we naturally experience a drop in our core body temperature. As a result, our bodies produce melatonin, the sleepiness hormone. Melatonin helps us fall asleep and stay asleep, which is why research shows that showers can improve sleep quality and sleep quantity.” TIP 4 - READ A BOOK “Read a printed book, ideally 20 minutes before bed. Why? Because it gives your mind something to focus on, which can help you feel more relaxed in the evening. Research shows that stress can be reduced by 68% by reading a book, with the effects starting in just six minutes. “ TIP 5 - WEAR AN EYE MASK “Remember, light controls the circadian rhythm. So just as you need to block out blue light before bed to fall asleep, you need to block it out throughout the night to stay asleep, which is why an eye mask is a must.” Good quality sleep is what you need to feel your absolute best, so put these five tips to work for the best night's sleep.
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The power of a poke bowl
Embracing self-care means embracing the power of nutrition to transform our well-being from the inside out. Nourishing our bodies with healthy, wholesome meals not only fuels us for the day ahead, but also uplifts our spirits and enhances our overall sense of well-being. Treat yourself to a nourishing poke bowl, recipe by clinical nutritionist Bridget Hunt Ingredients: 1/2 x cup brown rice 2 x spring onions finely chopped 1 x cucumber 1 x carrot 1/4-1/2 cup frozen edamame 1/2 bunch kale (or can use baby spinach for a quicker option) ¼ - 1/8th x cabbage finely shredded 1 x tbsp olive oil 1 x packet seaweed 1 x avocado 100g salmon sashimi (can also use chicken, tinned tuna, tofu or protein of choice) Ponzu sauce (optional) Kewpie mayo Dried shallots METHOD: Finely chop the cucumber, spring onions (and any other suitable salad vegetables you may use), and grate or shred the carrot and cabbage. In a large frying pan, heat 1 tbsp of olive oil over medium heat. Add the kale to the pan and turn it continuously with tongs. Add a drizzle of water to the pan and continue to toss the kale. The kale will begin to turn a bright green colour before slightly darkening. Add a pinch of salt and remove from the heat. It should take only around 1-2 minutes to cook thoroughly. Defrost the edamame in the microwave with some water for 1 minute and continue until warmed. To assemble the poke bowls, add ½ cup of rice to the bottom of the bowl. Top it with kale, cucumber, salad vegetables, spring onions, avocado, and salmon. Then sprinkle sesame seeds, seaweed, and dried shallots on top. Finish by drizzling ponzu and kewpie mayo over the ingredients. WHY WE LOVE IT Red Cabbage: Cabbage is a part of the brassica family, contains plenty of antioxidants and supports the immune system. Carrot: High in beta-carotene, which converts to vitamin A, a super important nutrient for our skin health and eyesight. Avocado: High in monounsaturated and polyunsaturated fats. All the cells in our body have a cell membrane called a phospholipid bilayer, and we need unsaturated fats to keep our skin nice and hydrated. Salmon: Rich source of Omega-3 fatty acids, which are integral for fighting off inflammation. Edamame Beans: Rich source of plant protein, so if you want to keep it vegetarian, you can just add edamame beans. Seaweed: Rich source of iodine, which is super important for our production of thyroid hormones, that keep us energized, feeling good and able to tackle everyday life.
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Nourish your body & mind with Bridget Hunt
Nutrition can play an important role in our self-care practice, helping to nourish our bodies from the inside out. Healthy, nutritious meals have the power to fuel us for the day ahead and make us feel good on both a mental and physical level. This International Self-Care Day, we sat down with accomplished clinical nutritionist Bridget Hunt, widely known for her captivating content, nourishing recipes, and insightful perspective on nutrition and holistic wellness. Discover what self-care means to Bridget, how to make healthy choices when crunched for time and what goes into the perfect poke bowl. SELF-CARE “To me, self-care is looking after yourself in ways that may not fall under the typical perspective of self-care. It doesn't need to be extravagant; it doesn't need to be crazy. To me, self-care is about the fundamentals and can be as simple as making a nutritious meal, exercising, and getting enough sleep. “ FOOD AS FUEL “Physical and mental challenges can come in all different shapes and sizes. None of us are immune to the daily stresses of everyday life, work, business, studying, parenting, and doing enough exercise. So fuelling yourself with nutritious foods will always be integral to maintaining a healthy lifestyle. Having enough dietary fibre in your diet can impact your gut microbiome and can influence the gut-brain axis and immune system. We have microbes in our gut that produce neurotransmitters that can affect our mood, our sleep, and how we handle daily life activities.” HEALTHY MEAL FUNDAMENTALS “When building any meal, it's important to create balance. To do that, you need to include fibre, vegetables, protein, and healthy fats. It doesn't need to be complicated. It's just incorporating fruits and vegetables and keeping the fundamentals at the forefront of your mind whenever you're thinking about what to eat and the meals that you're making. For example, a poke bowl, is a staple in my house. I have two little kids and a very busy schedule, so this is a quick and easy recipe to have in your repertoire when you are short on time during the week. It's a nutritious, nourishing dish filled with fibre, lots of different vegetables and colours, which is so important for our self-care.” Fuel your body with the goodness it deserves. Try Bridget’s Poke bowl recipe.
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Recharge your Energy with Allira Potter
Understanding your energy can be an important step in creating a well-rounded self-care practice. Learning to tune into your body, observing where your energy is going and devising ways to preserve your energy can all help create greater balance and harmony. As part of our International Self-Care Day celebrations, we caught up with Allira Potter, whose expertise ranges from energy healing, writing and public speaking to modelling, and mindset coaching. Representing her Yorta-Yorta heritage, Allira employs an inclusive and holistic approach, inspiring others to embrace their unique potential through personal growth and transformation. Discover more about Allira’s self-care practices and the importance of tuning into your energy and creating better boundaries. UNDERSTANDING ENERGY “The thing to know about energy is everything around you is energy—from the coffee you have in the morning, to your body, to the plants around you. Once you recognise that, you learn to stop, tune in and listen to your body. The thing for me was realising where my energy was going, the output that I was giving to other people, and understanding what input of energy I was giving myself. Remember that what you put out there is what you'll get back. It's all energy. So a conscious reminder to stop and tune into your body.” SIGNS OF BURNOUT “I neglected my self-care last year; I think I burnt out about four times because I kept people pleasing. I kept doing so much for everybody else; I had no self-care routine or boundaries. I recognise my energy levels as being pretty low when I'm feeling a little bit snappy towards people, or I'm feeling really fatigued—that's when I know that I'm in a burnout phase, and I need to say to myself, "You need stronger boundaries. You need to say no. You need to go and fill your cup and have a moment for you." PRIORITISING SELF-CARE “I think when we grow older, we need to stop giving so much energy to other people and not feel so guilty for creating boundaries. Remember, you are this beautiful individual, and you're allowed to say no to things and not have guilt attached to it—if you want to have that day in bed watching movies, then do it. Don't associate it with being lazy. It's just you recharging your energy and looking after yourself. The next time someone asks you to go out, tune into your body and observe if there is a back and forth, a yes or no. For me, that's my intuitive body and my energy saying, "Don't go. You need to conserve your energy and look after yourself." TECHNIQUES FOR RECHARGING ENERGY “Self-care practices that I use to recharge my energy levels are honestly things that we can do free of charge—getting out in nature, grounding or ocean swims. Some days I find that the best tool for me as a self-care practice is not having my phone, being present with my body, and just being surrounded by nature. I also do things like meditation and journaling. If I feel like I need to recharge with a friend, we might go on a river walk. It’s about all those nice little calm moments.”
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Explore our collection of nature-inspired face mists
Known for their unique healing, hydrating and calming properties and mind, body and soul benefits—plants, flowers and herbs have traditionally been used for medicinal purposes, in essential oils and additions to skincare formulations. Take a journey with us through the fields of the Adelaide Hills as we explore the benefits of some of our botanicals that nurture not only the skin but also the mind. LAVENDER BENEFITS Farm-grown lavender holds many benefits, helping to hydrate, rebalance dryness and replenish dehydrated skin. This gentle herb, infused into our Lavender Hydrating Mist, has astringent properties that help tone and refresh skin, while natural antioxidants help protect skin from environmental aggressors. Lavender's delicate natural fragrance is also known for its ability to calm the mind. ROSE BENEFITS Roses, with their beautiful floral fragrance, are known for their many mind-body benefits. Handpicked petals from our exclusive Jurlique Rose are extracted and infused into our Rosewater Balancing Mist, helping to soften, hydrate and retain moisture levels for dewy, smooth skin. This powerful botanical also possesses antioxidant properties to protect the skin against environmental aggressors. SWEET VIOLET BENEFITS Sweet violets from the beautiful South Australian Hills are a rich source of mucilage which helps replenish and moisturize the skin. This gentle extract helps improve moisture levels, leaving skin feeling soft and hydrated. Our Sweet Violet & Grapefruit Hydrating Mist provides a refreshing and uplifting scent that helps revitalize and balance the senses. ALOE VERA BENEFITS Aloe Vera is the new botanical organically grown and harvested at Jurlique’s farm in the Adelaide Hills. A plant praised for its hydrating and soothing properties, our Aloe Vera Mist features a 100% natural origin fragrance with delicate notes of Green Tea, Citrus and Cedarwood to uplift the senses. CREATE A MISTING MOMENT Start your ritual by selecting a botanical-rich mist to support your needs, whether you are looking to awaken, calm, soothe or balance your senses. To create the perfect misting moment, close your eyes and lightly mist onto your face or mist into hands and gently press onto the skin. Be transported into nature as you breathe in the delicate Lavender, Rose, Aloe Vera, or Sweet Violet scents, allowing your senses to awaken. Explore all of our mists
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Essences, Mists & Serums, what’s the difference?
To create the perfect skincare ritual that delivers optimal results, it is essential to understand the difference between skincare products, how they can benefit your skin and when in your skincare ritual they should be used. Let us be your guide as we uncover the difference between some of Jurlique’s favourite products. What is the difference between Jurlique’s Activating Water Essence+ and Jurlique Mists? Water-based and enriched with botanical skin-loving ingredients, Jurlique mists can be used after cleansing or spritzed throughout the day, providing the surface layers of your skin with instant hydration. Our range of mists benefits the skin in various ways, helping to refresh, calm or revitalize tired, dull skin. Activating Water Essence+ is also a water-based product that provides skin with a boost in hydration. But where this wonder product differs is that it activates the skin’s ability to retain moisture, replenishing the skin’s natural lipids to help improve absorption. This helps create a healthy, hydrated environment for the superior penetration of serums and moisturisers in the next steps of your skincare ritual. What is the difference between Jurlique’s Activating Water Essence+ vs Jurlique Serums Activating Water Essence+ is all about preparing, hydrating and activating the skin to help maximise the benefits of the other products used in your skincare ritual. Jurlique serums, which are applied after Activating Water Essence+, target a variety of different skin concerns. These serums are richer and more viscous in texture, containing more specific active ingredients to help address these targeted concerns. What is the difference between Jurlique’s Activating Water Essence+ vs Toners Toners and essences are often confused as they are both watery in texture and typically applied after cleansing, but their benefits are quite different. While toners are used to remove the last traces of cleanser and rebalance the pH level of your skin, Activating Water Essence+ is used to hydrate and prepare the skin for the next steps in your ritual. Another key difference is the application; toners are usually applied with a cotton pad, while Activating Water Essence+ is gently pressed and smoothed over the face, neck and decolletage. Boost your skincare ritual with Activating Water Essence+
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All your Essence questions answered
Essences are becoming the go-to product amongst beauty experts and skincare enthusiasts around the globe. But what do they actually do? Join us as we break down what they are, the differences between essences and other skincare products, and why essences are the best way to boost the benefits of your daily skincare ritual.What is an essence?An essence is a water-based skincare product that is typically applied to the skin following cleansing and before moisturizing. What is the benefit of using an essence?The main benefit of using an essence is that it helps hydrate, prepare and activate the skin for the enhanced absorption of products applied in your skincare ritual.What is the difference between an essence, toner, serum and mist?An essence is pressed and smoothed onto clean skin to hydrate and enhance the benefits of products applied in your skincare ritual. Toners can also be used after cleansing the skin but are applied with a cotton pad to remove any last traces of cleanser and rebalance the pH level of your skin. Serums are concentrated treatment products formulated to target specific skin care concerns such as wrinkles, loss of firmness, and uneven skin tone. And mists help refresh and hydrate the skin and can be applied at any time of the day, even over makeup.What are the benefits of Jurlique’s Activating Water Essence+? Not only does Activating Water Essence+ prime and activate your skin for the superior absorption of serums and moisturizers, but its botanical-rich formula possesses several skin-loving benefits. Using two different Marshmallow Root Extracts, Activating Water Essence+ replenishes the skin’s natural lipids to help improve absorption properties. It also improves the skin’s ability to retain water by improving the structure of the stratum corneum, helping to attract and hold moisture for instantly hydrated skin.* How to incorporate Activating Water Essence+ into your skincare ritual? For the best results, use Activating Water Essence+ after cleansing to hydrate, prepare and activate the skin for the next steps in your skincare ritual. Follow with your preferred Jurlique serum, eyecare, and moisturizer, morning and evening. To apply, pour a couple of drops into your palms and press gently onto the face, neck and décolletage. *Based on 32 subjects using Activating Water Essence+ after 10 minutes Boost your skincare ritual with Activating Water Essence+
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