Boost Your Digestion, Make Your Skin Glow & Power Your Metabolism

Sound too good to be true?
There's no single pill you can take and carry on living exactly as you are if you want to tick the three boxes:
Glowing Skin
Optimal Metabolic Function
Smooth Digestion

It takes time for these processes to heal and alter too, but the habits you start today are going to kick in within months (some of us will feel the effects within days!) and that's one year sooner than if you started next year. If, like me when I'm not being more careful about what ingredients and fitness work for me, you find yourself tired, easily bloated and feeling uninspired, here's my tried and tested methods.

Detox Your Digestion

I believe in eating with nutritional balance at the core but ensuring that all your meals are foods you really love to eat and that there are no "bad" and "good" foods as long as you know how they make you feel and you're sure to get all the vitamins and minerals you need alongside your macronutrient balance over a week. If you happen to eat sponge cake for dinner now and again it really isn't a drama.
Consider why you make that choice and then when you eat a meal, feel energised and satiated, consider what you could do to make that a regular practice. Have equipment to make all your own juices, smoothies, shakes and condiments. I love Aussie made Froothie (1000W, no messing around here).Filling your pantry with the ingredients to make good meals, setting out a plan at the start of the week so you have everything you need at hand, reading books or magazines that inspire your food choices and exploring new flavours and combinations? I've been reading Paleo magazine for recipes - I am not paleo nor do I advocate any particular regime or take part in any! Their recipes are excellent though and they don't buy into the nutritional table of calories, protein, carbs etc that so many recipes do. It isn't necessary. Eat well, listen to your body and your appetite and get to know what satiates and what leaves you craving (ie. most diet foods and zero calorie beverages!) if you want a sustainably nourishing approach to food and life.
Daily, aim to get a decent serve of high quality protein (whether it's from food or a supplement) to ensure optimal muscle, bone, joint, skin, hair and organ function. I kick start most mornings with a vanilla protein smoothie and almond milk (I love the taste and I choose a high calcium one). Plus a good dose of coffee, black. Not only an energy kick pre-workout but also allows me to pretend to be Italian/French/ miscellaneously Euro.

To ensure you are getting the best out of your diet and that it is digested in such a way that the nutrients aren't wasted, supplement your diet with a probiotic. You may choose - like one friend - to take a big old spoonfull of kimchi daily, but I prefer a high quality pre/probiotic powder supplement. I add it to my protein shake in the morning.
My pantry is stocked with Nature's Sunshine supplements for preventing, treating and strengthening digestion and gut health. I'm as guilty as you are when it comes to overdoing it or allowing stress, poor sleep or jet lag to impact my food choices.
Try Bowel Calm, Activated Charcoal and Slippery Elm Powder. I also swear by Organic Apple Cider Vinegar (with the Mother!) for the mega dose of protein, enzymes and the energising bitterness at the start of the day and after each meal. My pick is Bragg Apple Cider Vinegar.

Use High Grade Cosmeceuticals Alongside Your Usual Skincare

I don't consume many chemicals - my food is majority wholefoods (unprocessed veggies, fruit, seafood, legumes, meat, nut milks) and organic wherever possible. But when it comes to skin, I'm a convert to cosmeceuticals. You can usually only get the best ones in salon and they cost more than your supermarket beauty buys, but they also work. As someone who prizes her skin after teenage years of acne and sunburn, I don't skimp. Totally recommend medik8 for retinol based resurfacing cream (my choice is Retinol 1 TR) and moisturisers (Hydrate 360 please). I'll also be adding the new Dark Circles eye cream to my bedside table... no need to look like I've been tossing and turning for 8 hours!

Alpha-H does an amazing copper/B vitamin serum that I apply every morning under my moisturiser and makeup.

Maintain A High Quality Protein Intake Daily

Whether you're vegan, vegetarian or happily carnivorous, you must select high quality proteins. This means choosing lean, organic salmon rather than chicken wings deep fried and covered in salt. You want your

proteins to give you bang for their calorific buck, so to speak. Red meat, chicken and legumes are rich in protein. A serve of baked beans or chickpeas is an excellent alternative to meat proteins. While whey and milk-based protein powders are ideal for ultimate calcium and easily-absorbed protein, there's plenty of plant-based proteins that are worthy of cupboard space. Choose powders that have the least amount of ingredients listed and avoid sugar-loaded, toxic tasting candy powders unless you want to bulk up your guts more than your muscles.

Embrace Rock Salt Lamps & Crystals In Your Home

Sure, I know it sounds all Gwyneth, but I can't tell you how peaceful my space feels when I have my rock salt lamps on and only natural lighting. It feels like bringing an ancient big old chunk of nature into my home. It feels restorative. I have both a 4kg lamp in my bedroom and a smaller sphere that plugs into my laptop USB port and lights up when I'm working.- totally recommended for travel and workplaces.
 Whether you believe the negative ions the salt lamps emit are genuinely beneficial is secondary. Just having that gentle glow emanating near you is calming in itself. My rock salt lamp and a Selenite crystal tower that I keep by my bed for the positive energy it symbolises and channels into my home are from Rock Salt Lamps

Probiotics - Give Your Guts Some Goodness

Why Probiotics?

• Your gut is home to between 500 and 2,000 species of bacteria, yeast, parasites, viruses and other micro-organisms

• Our bodies have 10 times more microbes than human cells

• Everything can affect the balance of the gut micro-flora from stress, sleep, antibiotics and prescription medicines, excess of food, undereating or malnutrition, highly processed foods, food preservatives and environment

• Digestive diseases are common - from Irritable Bowel Syndrome to urinary tract disease, allergies to foods and yeast infections

• Abs are made in the kitchen. Common imbalances in gut flora can lead to indigestion, bloating, fluid retention and gas

• While you absolutely must consume probiotic-rich foods, stay active and have a plan in place to deal with stressful situations (counselling, friends to talk to, a regular meditation and yoga practice), I regularly take probiotic supplements to bolster my gut health (I highly recommend Restore Daily Probiotic from Nature's Way. There's also the Restore 100 Billion option.)

• Chronic inflammation of the guts can erode the gut lining, leading to Leaky Gut (allowing vital nutrients and even food particles to leak from the gut, creating a toxic environment in the body)

• Your gut bacteria produces vitamin B12 and K2, vital for energy, nervous system function and immunity 

• Probiotics assist in balancing gut bacteria to outnumber the bad bacteria, yeast and fungi causing gut inflammation

• Probiotics create enzymes that destroy harmful bacteria and stimulate the T-cells, responsible for immune system integrity

• We naturally produce probiotics in the gut but lifestyle choices and disease can threaten their quality and quantity

• A lack of probiotics can lead to digestive disorders, skin issues, yeast infections, vulnerability to colds and flus on a regular basis

• Probiotics can prevent and treat urinary tract infections

• Probiotics have been shown to improve and manage eczema in children

Goodness From Goop : Gwyneth, Guts, and Clean Beauty

Look, let's not live in dreamland. Goop has gotten a lot of hate over its lifetime and I am the most sceptical of all about celebrities touting wellness brands and books. In fact, I believe there are several lines across my forehead that are totally down to grimacing with every new celebrity "how to be well" glossy hardback. BUT.

But.

Goop Clean Beauty (Hachette Australia, Hardback RRP $45; eBook RRP $19.99) really is full of good, substantive advice and knowledge. Gwyneth hasn't written some "drink juice for 20 days, do yoga and you'll look like me!" style tome. Thank goodness. It's actually wry, real and it asks the leading experts in the fields of dermatology, dietetics and digestive health, fitness training, yoga and beauty manufacturing for their opinions and real life advice. Of course, the photos are fabulous. It's a good looking book, but let's face it, you don't buy a book on beauty if you don't value good looks, right?

What I also love about this book is that it doesn't have a holier-than-thou approach to all aspects of beauty. We all want to look and feel as great as we can. That means we can eat an abundance of organic foods and use only all-natural beauty products but we can also accept that age inevitably means a loss of fullness and wrinkles. Some people embrace this fully and accept it. Some of us think we wouldn't mind using the beauty of science and technology to do some plumping and freezing IN MODERATION for a natural lifting effect. The book goes through these options - including Botox, fillers, thread lifts, plasma and stem cell injections and so on. There is a no-judgement approach. I like that. There is an emphasis on being careful in selecting a practitioner and in starting small and maintaining your natural appearance only improved rather than going for a dramatic overhaul. Wise.

Here's some quick, simple "I Can Do That!" inspiration from the editors of goop.

A detox of your life does not mean you need to rule out everything that gives you some joy. It is not an abstinence regime that is only bearable for a week before you throw yourself into a weeping, wailing despair that can only be healed with organic dark chocolate and cacao smoothies. A detox rules out the most likely culprits for inflammation of the gut - which is most likely the origin of other health and beauty concerns from acne to mood swings to poor sleep, bloating, sensitive sinuses and hair thinning or loss. Here are the rules of Clean Eating according to Dr Alejandro Junger and it is recommended you follow for at least 10 days. After that time, try introducing what you really want to back to your life gradually to see if it may be the cause of mood, skin, hair or digestive problems.

No alcohol
No caffeine
No dairy
No eggs
No beef or pork
No raw fish or shellfish
No gluten
No soy
No nightshades (potatoes, tomatoes, eggplant, peppers/capsicum)
No strawberries, oranges, grapefruits, grapes or bananas
No corn
No white rice
No added sugar
No peanuts (all other nuts totally fine!)
No processed oils or butters (stick to nut-based oils and coconut oil)

Before you have a breakdown thinking you'll need to eat apples and kale for 10 days, there's pages and pages of delicious breakfast, lunch and dinner meals and they are all simple, doable and delish.

After you've committed to 10 days minimum of avoiding common inflammatory foods, here's some of the other recommended detox tips and consider this, the body DOES have natural detoxifying tools in the liver and kidney but any way you can optimise their functioning and decrease the amount of pollution internally and externally, the greater energy your body can devote to absorbing the good nutrients you're filling it with and to fuelling your brain, skin, muscles, hair and nervous system. Nobody is toxin free - it's a matter of how well we can manage our own system of detoxifying to feel, look and live as purely and well as possible.

Sweat.
Yup, get yourself into an infrared sauna and sweat it out. This is a highly effective means of sweating out heavy metals as well as providing benefits in alleviating arthritis, musculoskeletal ailments and increasing endorphins (feel good hormones). Wheher it's 10 or 30 minutes, try to get into a regular practice. A regular sauna will do.

Exercise.
Moving fluid through the lymphatic system supports the immune system by filtering out toxins and avoiding retention and lethargy. Exercise also boosts happy hormones, enables us to challenge ourselves physically and mentally, provides an opportunity to do something healthy and fun with people we know or to make new friends. Weight-bearing exercise also builds bones, muscle and enables our bodies o function healthier well into old age.

Meditate.
Calm the mind. Bring yourself into the present. Find a sense of peace that isn't dependent on anyone or anything external.

Get On A Foam Roller.
Get your fascia flexible. Many instructors and personal trainers I know swear by the foam roller as a regular part of their fitness routine. Sure, it can be deeply uncomfortable, especially if you have a tendency towards really tight muscles or you rarely stretch. It's entirely worth it. It is vital to stretch, lengthen and release tightness in the muscles to avoid that tension becoming habitual or loading the joints because the muscles that should be doing the work are too fatigued, overworked or dysfunctional to do their job. Hit up google and youtube - there's loads of guidance online as to how to use a roller.

Sleep.
Everyone knows this - just as you have a routine for beauty, fitness, travelling to and from work daily, so you must have a routine for sleep. Switch off social media at least an hour before bed and if you are panicking over something, write it down and know you can deal with it in the morning.

Try Yoga Nidra.
"Psychic sleep" is an ancient practice that deeply restores, relaxes and rejuvenates the body. It is a guided relaxation wherein you don't actually sleep as the mind is still active, but the body completely melts into blissful quiet. Try downloading Kirit Thacker, head of yoga at Ananda Ayurvedic spa in India.
Also try Elena Brouwer's 10 minute version from Yoga Journal.

Digestion: What We Can Take From Paleo, Raw Food, Vegan and Plant Based approach to eating

From the outset, let me make clear that I don't follow any food regimen strictly and zealously nor do I advocate a restrictive approach to eating, movement or living at all.

I believe - as I hope you will - that each of us needs to make choices that align with our values, our beliefs, our needs and our enjoyment and engagement with life. That means that your approach will likely differ over time and I've known many people who go from meat eaters to vegetarians and have periods of returning to seafood or meat if they feel their nutritional needs aren't being met sufficiently without it, or just because they want it and choose it.

It's not for any of us to say what is right and wrong for anyone else - so this post is not advocating a dietary approach, rather it is looking at the importance of gut health to quality of life and the ideas and lessons we can take from each of these approaches and consider when preparing and sharing meals.

I've been reading The Complete Gut Health Cookbook by Pete Evans and naturopath, Helen Padarin. While the book does strongly follow paleo guidelines to eating, there is a recurring reminder that these are suggestions and not a strict advocacy of one way to eat or live. Regardless of your preconceived ideas around Pete, his genuine desire to share a love of eating well and with awareness of how food affects overall health is contagiously joyful.

The consistent message across paleo, vegan, raw food and plant based eating is that food is more than simply calories and fuel. Food has medicinal and spiritual value. Choosing to eat to truly nourish rather than just to curb the appetite reflects a greater commitment: choosing to live in a way that nourishes our selves and those around us.

However, back to the gut.

Many diseases and lifestyle-based illness including diabetes type 2, angina, leaky gut, obesity and metabolic syndrome are the result of eating diets high in processed foods, lacking in vital micronutrients (vitamins, minerals, enzymes) and the approach to eating food on the run, with little consideration for how important it is to sit down, savour and enjoy food as part of feeling genuinely satiated, nourished and allowing food to digest without the impediment of stress hormones creating a maelstrom of poor digestive consequences: bloating, indigestion, leaky gut, constipation etc.

There's much research to show that gut health is intrinsically connected to brain health and the strength of the immune system and all other systems of the body. When you get a moment, have a look at this TED talk: Food for thought: How your belly controls your brain.



Gut flora is a term that refers to the environment of bacteria within the gut which is highly sensitive to foods, environment, stress and overall fitness and health. The healthier and richer our gut flora, the more energy we have, the greater absorption of nutrients from food and the greater ability to CREATE nutrients. It also feeds the immune system, fending off disease and allergic responses as well as maintaining a fit metabolism and regulating weight.

The most common and preventable factors that damage gut flora are continual use of NSAIDs (ibuprofen, over-the-counter and prescription pain killers and anti inflammatories), chemicals found in processed foods and commonly used in agriculture, household cleaners and beauty products, preservatives and food colourings and flavours, excess fructose and simple carbohydrate consumption, chronic stress and lack of sleep and routine sleep and meal times.

Raw food - food not heated above 36 degrees - contains the richest source of nutrients and enzymes. These enzymes allow for foods to be digested without requiring the body to use up its own enzymes in trying to break down foods and extract micronutrients during the digestive process. With sufficient quantity and diversity of raw vegetables and plant-based foods (nuts, legumes, etc), these simple protein chains create complex chains of proteins that fuel the body adequately and ideally. It is common for vegans to be deficient in iron and B12 though and in these situations, it may be wise to supplement with the recommended daily dosage or with the assistance and advice of a nutritionist, dietitian or medical practitioner.

Here's the essential spices to start including in your meals to boost gut health

Turmeric
Cinnamon
Ginger
Fennel
Cumin
Coriander
Peppermint
Chilli

Here's the essential prebiotic & probiotic foods to include in your weekly meals (bitter and fermented foods are superpowered gut medicine, don't be afraid to try them)

Dandelion Greens

Jerusalem Artichoke

Leeks

Asparagus

Garlic

Onions

Bananas

Apples

Walnuts 

Almonds

Cacao

Flaxseeds

Kelp & Seaweed

Bananas

Pickled ginger

Quinoa

Miso

Gut Microbiota And Your Health

I recently had the opportunity to interview Professor Margaret Morris, Head of Pharmacology at the University of New South Wales. She and her colleagues are involved in some extremely relevant and fascinating research into the role of the gut bacteria in regulating weight, mood, overall health and how this research might apply to treating obesity and major illness and disease. While there is still much to be discovered and investigated, there is also much to be excited about.
Essentially, if you are eating a balanced, healthy diet rich in complex carbohydrates, unprocessed foods including plenty of veggies and fruit (organic is ideal!) and meats, fish, tofu, soy and legumes then you're setting up your guts and your body for optimum fitness, stable energy and mood and an overall more happy, healthy life.
The good news is - though it takes time for change to show definite, measurable results in regards to weight, mood and wellbeing, it doesn't matter how old you are, how active you currently are or how often you dine on Krispy Kremes at this point. You can make small changes from today and see results over time and you can change your guts, you can change your whole life for the better.

My interview with Margaret is a podcast on iTunes or free stream on Soundcloud.

Cat:  For those new to the term, what is the gut microbiota?

The term refers to the suite of organisms that reside inside our gastrointestinal tract (gut).  There are many bacteria in our intestine and colon, that number in the trillions.  In fact the number of bacteria outnumber the number of cells in our  body!

Bacteria is usually a word associated with germs and dirtiness. Can you explain the role of bacteria in the gut and why the term “bacteria” is not referring only to the “bad” bacteria?

The bacteria in our gut perform a wide range of functions, and in fact, they are required for a healthy gut. Some of the functions include- They are harvesting nutrients from food; vitamin production; maintaining a healthy lining of the inside gut wall; healthy immune function.

How long have you been working in the field of gut microbiota and its role in health?

I have been working on obesity for 20 years, focusing on how the brain regulates appetite (and what goes wrong in the face of unlimited palatable food) and more recently began to examine the changes in gut microbiota profile  across a range of  interesting experimental models  that we have – so about 4 years.

What are the most exciting studies you’ve been involved with lately and what do they show us about lifestyle choices affecting gut microbiota and overall health?

We are very excited by our research in animals into the link between cafeteria diet induced changes in memory, and the effect on the gut microbiota.  Consumption of an unhealthy diet (e.g. high in saturated fat, high sucrose, low in fibre) is associated with less diversity in the bacteria in the gut - so-called ‘dysbiosis’ -  and we found that the reduction in cognitive function was linked to changes in certain types of bacteria.  This means that in the future, we may be able to introduce the missing bacteria to improve cognition.

What role does the gut bacteria play in regulating mood and could studies lead to better treatment of depression, psychiatric illness and sleep problems such as insomnia and apnoea? Could these studies also mean that there will be preventative approaches & holistic non-pharmacological interventions provided by the educational, government and healthcare industries in future?

Evidence suggest that the composition of the gut microbiota is altered in people  with mood disorders  (although the issue of causality arises here).  In terms of using knowledge about the gut microbiota to more effectively treat certain disorders, there is a precedent for this with some serious infections of the gut. I can refer your listeners to our piece in The Conversation.

Other work of Pedersen et al, Nature 2016 has shown that the microbiota may  be very relevant to insulin sensitivity, leading to the conclusion that ‘Our findings suggest that microbial targets may have the potential to diminish insulin resistance and reduce the incidence of common metabolic and cardiovascular disorders', so  I think there will be future developments in this space.

How is the medical and health industry (private and public) as well as government responding to your studies and conclusions around dietary, behavioural and lifestyle choices in overall health of children and adults?

No formal responses from government -  but interest from the scientific community.  And we have funding to continue  some of this work.

Can you explain the link between the intestinal function and cognition and memory? What does this say about memory, learning and how it is related to diet?

There are a range of studies demonstrating a link between a healthy diet and memory and learning.  Many of these are observational -  they study a large number of people and look for associations between diet and brain function. Some studies have shown that various food patterns  are linked to poorer cognition,  or greater cognitive decline over time.  Clearly it is time-consuming and difficult to conduct this type of work -  and showing a cause-effect relationship is challenging.  However on balance, there does appear to be evidence for poor diet linking with poorer function, and possibly brain changes  (e.g. smaller hippocampus).

How does a high fibre diet affect the gut microbiota and what sort of foods are ideal to add or increase in the diet?

Diets that are rich in plant fibre are generally good for the gut microbiota.

Have studies into omega 3 (and healthy fats found in nuts, fish, avocado and seeds) shown to have a positive effect on hormones and the gut microbiota?

Yes, omega 3 in the diet can influence the makeup of the gut microbiota, so this may explain some of the benefits of  eating foods that are  rich in omega 3.  In humans there is evidence that low omega 3 is linked to increased risk of depression.
See ‘Role of Omega-3 fatty acids in the etiology, treatment, and prevention of depression: Current status and future directions’ Robert K. McNamara;  Journal of Nutrition & Intermediary Metabolism 5 (2016) 96e10.

While highly processed carbohydrates such as those in white bread, donuts, chips and takeaway burgers are well known to be “unhealthy” choices, it is also unhealthy to cut whole food groups. As an active person, what carbohydrates are healthy choices for balancing the gut microbiota?

Generally complex carbohydrates that are unprocessed  are best – these include whole grains, oats and the like.  Refined sugars are less helpful. In fact, we observed changes in gut biota and impaired memory in animals that are eating a healthy diet,  but supplementing that with high sugar intake.
Of course, small amounts of refined sugar are probably ok and  it is important to enjoy food  and eating with friends…

Agreed that the importance of sharing meals and enjoying food is vital so the occasional donut or Tim Tams with the workmates should not be declined or denied!

What role does the timing of meals have in regulating gut microbiota and how can people use this to their advantage? For example, many people skip breakfast or eat smaller lunches to excuse late night snacking.

Not much know (I believe)  regarding impact of meal timing on the microbiota – it is an interesting question.

What current studies are under way and what do you hope to see as far as investment in this area from public and private government and health investors?

We have a range of studies underway -   for instance, we are interested in the effect of exercise on the gut microbiota (even in the face of an unhealthy diet)  as well as the impact of probiotics on gut microbiota and memory.

My Favourite Plant Based Food Sites

Disclaimer! I do eat fish and I occasionally eat meat too. I am not a vegan but I do advocate a diet high in plant foods for your insides AND your outsides.

Recent studies have proven the benefits of plentiful fibre in your diet for good health and longetivity. It's essential for bowel health, digestion, immunity and appetite regulation. Try to get a rainbow of colours in too.

While I hate all the "detox" and "clean eating" business - I believe that we need to consider our own taste predilections, favourite flavours and also our health and nutritional needs for age, any health conditions, and level of activity.

That said, listen to your body. You don't need to eat a purely vegan, purely plant-based diet to get all the benefits and nutrients of a veggie rich life! Here's some inspiration for snacks, side dishes, main meals and more.

Sushi Bowl

I adore this site. Beautiful to look at, easy-to-prepare dishes and simple instructions and layout.
Get the recipe on About That Food.

Cauliflower Satay Skewers

Oh my god! Marinaded, roasted cauliflower. You will be craving this non-stop once you try it.
Get the recipe on About That Food.

Broccomole

Christina makes gorgeous, organic plant-based recipes and blogs on lifestyle. This is SO simple - avocado,broccoli, lemon and garlic.
Get the recipe on Love-Fed.

Raw Vegan Tacos

What to dollop your broccomole on? Raw vegan tacos of course. Yum!
Get the recipe on My Body Zen.

Raw Rainbow Salad

Yay for an Australian site. Great recipes and gorgeous photos.
Get the recipe on Raw Not War.

Raw Vegan Pizza With Red Pepper Flax Crust

Because Pizza.
Get the recipe at One Green Planet.

Asparagus and Arugula Pizza

Yep. Love it. So light and yet soooo flavoursome. The Arugula pesto is vegan.
Get the recipe at Gourmandelle.

Shout out to Instagram Inspiration for Raw and Plant Based Inspiration:

@Raw_Vibrations
@BrusselsVegan
@VeganRawrior

Skincare: Cleansing, Vitamins and Probiotics for Clear Radiant Skin

When it comes to the skin, it's important to remember this is the largest organ of the body. Like all our other organs, it is highly reactive and responsive to what we eat, our level of activity, stress levels and sleep quality.

I've written before on the benefits of probiotics for your digestion.
Not only do they improve vitamin and mineral absorption, they can be beneficial during and after antibiotic use to restore balance to the gut bacteria and also to support immune function during stressful periods.

Good digestion and good immune function are also vital to radiant, healthy skin. 

You don't need to take probiotic supplements as a first call, but I find they're the most convenient option for me. If your diet naturally has fermented foods such as miso, sauerkraut, kombucha and yoghurt (not the nasty diet and fat free options!) then you're on the right track.

Here's the foods you want and the skincare I'm using and that I swear by. Yes, it will cost a bit more than your supermarket shelf option, but it has higher concentration and high quality ingredients. You can afford to spend a little more on cleansers and specialist serums and go for cheaper moisturisers - but check that your moisturiser is non-comedogenic (doesn't block pores and cause blackheads).

Alpha H is beloved in the beauty therapy world. For good reason. Their Vitamin C serum is a staple in my bathroom cabinet and while this is my first time using the Triple Action Cleanser, it leaves my skin feeling fresh, without the harshness of some deep cleansers. No prune face post washing! Find it at Facial Co.

Danne Montague-King is also a salon brand. High quality, high potency products and I have been using them for years with great results. I am new to these ones and I am loving them. The Exoderma and Foamy Lift are used together for an enzyme peel. It's not vicious - you won't be left with peeling and redness, don't fear. It's a gentle peel for at-home use.
The Beta Gel is packed with Vitamin B and C for acne and blemish prone skin. I use it when my skin decides to have a spotty turn - it usually happens when I get stressed or underslept. Or both.
DMK is only available at skin clinics - find your closest one on the DMK Clinic Locator. And book a facial - because life is short and facials are awesome.

Skinceuticals were recommended to me by a cosmetic skin specialist AND several beauty therapists. It is highly rated in the skincare and beauty world for good reason - I am a dedicated Vitamin C devotee and if you haven't used Skinceuticals, you really must. I have been using medik8 Retinol 10TR, which is high strength and my skin needs a bit of a break and a reboost so in the few days between applying retinol, I'm applying daily Skinceuticals CE Ferulic. Find both Skinceuticals AND medik8 at Skincare Store.

Foods:

Miso, Kefir, Soft cheeses, Yoghurt, Milk with Probiotics, Sauerkraut, Kombucha, Tempeh

Supplements:
Inner Health Plus available at Ethical Nutrients

Vital Glow - Melbourne Made

Having determined that no sleep and coffee guzzling at 3pm is not conducive to a well and happy body, I did a bit of online research to find some natural support for my body.

Turns out, there's a lovely young naturopath in Melbourne making herbal supplements of the highest quality. Organic, clean, potent and delivered in gorgeous glass bottles in old school apocathery style.

In each bottle, nestled amongst the herbal capsules, is a note on what the benefits are and what the recommended dosage is. Excellent idea. I've been taking Ginseng for energy as well as Digest & Soothe and Nourish & Strengthen (great for liver and skin!)

I have been skipping the coffee in the afternoon and getting through my new evening classes with energy to burn. Sure, it's not entirely dependent on herbal supplements, but I definitely feel better and results are real.

Check out Vital Glow online store and also Danika's Instagram.

Danika is currently completing a bachelor of health science, majoring in naturopathy. She became interested in herbal medicine after struggling through numerous health issues the first years out of high school. "At that time I was actually completing a Bachelor of Arts majoring in media and communication and I felt so unhappy and lost," she explains. "I left that degree and travelled through Europe and Canada. It was when I was living in Canada in 2013/14 that I had some sort of epiphany and realised that I could actually turn my love of natural medicine into a career! As soon as I came home I started my degree."
Danika started to make her own capsules and teas for her personal use. "It started as a hobby but then I thought hey, why not create a business! And here we are!"

Heal Your Gut with Supercharged Food

There has been much research into the mind-gut-hormones connection and the science is compelling and convincing. What, when and how you eat directly affects your hormones and your immune system. Constantly getting infections? Feeling lethargic? Rashes and allergic-type reactions?
There are so many ways that poor diet can manifest in your body. This doesn't just mean eating bags full of jelly snakes during the afternoon slump. This means restricting food groups, severe calorie restriction, binge eating, eating processed and packaged food as replacements for whole foods (vegetables, fruit, legumes, grains).

I am not perfect, just as you (probably) are not perfect. I don't allow myself to read the "latest celebrity diet tricks" in magazines. I don't subscribe to any particular dietary regimen, although I respect ELEMENTS of some! I am not paleo, or vegan, or pescatarian...
There are weeks I will not eat meat at all, or times when that's exactly what my body craves. One thing I can definitely say I'm guilty of is overdoing the caffeine. I know it is behind my poor sleep and ability to get anxious in a heartbeat! So I will aim to reduce my caffeine and heal my gut. What will you do in the aims of healing your gut?

I've got Lee Holmes' (Supercharged Food) Heal Your Gut for inspiration, information and recipes galore. It's not only super informative and well-researched, but gorgeous to look at. Definitely one for the kitchen AND the coffee table.

The book is designed to assist in restoring gut health with 90 anti-inflammatory recipes to heal and nourish. These include warming drinks with ingredients such as turmeric, chamomile and ginger, sustaining vegetable and meat broths & soups and deliciously delicate desserts like baked blueberry custard.
Heal Your Gut: Supercharged Food by Lee Holmes (Murdoch Books)

Just because I love your guts, I'm going to share some recipes with you. Enjoy.

CUMIN DIGESTIVE AID (JEERA VELLAM)

SERVES 4

Jeera is Hindi for ‘cumin’ and vellam in this context means ‘water’. Cumin is 

a powerful digestive aid and a detoxifier for the kidneys and bladder. Drink this shot after eating to improve digestion.

250 ml (9 fl oz/1 cup) filtered water

1 heaped teaspoon cumin seeds

2.5 cm (1 inch) piece of ginger, peeled and cut into thin sticks

Put all the ingredients in a small saucepan over medium heat and bring to the boil. Reduce the heat and simmer for 2 minutes.

Remove from the heat and set aside for 2 minutes before straining. Cool to room temperature and divide between four glasses to serve.

Garden-fresh Asparagus Soup

serves 4

I just love the healthy snap of a bright-green new-season asparagus stalk. Enjoy their uniquely grassy, sweet flavour and their healthy-bacteria-boosting proteins in this fresh and uplifting soup.

2 tablespoons butter

2 tablespoons extra virgin olive oil, plus extra to serve

2 spring onions (scallions), finely chopped, plus extra,
curled in cold water, to serve

¹/₂ teaspoon curry powder

¹/₄  teaspoon ground ginger

¹/₂ teaspoon ground turmeric

grated zest and juice of 1 lemon

2 medium turnips, peeled and diced

750 ml (26 fl oz/3 cups) vegetable stock (see page 151)

270 ml (9¹/₂ fl oz) tin additive-free coconut milk

175 g (6 oz/1 bunch) asparagus, cut into 1.5 cm (⁵/₈ inch) pieces

¹/₂ teaspoon Celtic sea salt

freshly cracked black pepper, to taste

Melt the butter with the oil in a large saucepan over medium heat. Add the spring onion and cook, stirring frequently, until soft. Add the curry powder, ginger, turmeric, lemon zest, juice and turnip and cook, stirring frequently,
for 5 minutes.

Add the stock, coconut milk and asparagus, and simmer, partially covered,
for 15 minutes or until the turnip is tender, then add the salt.

Remove from the heat and allow to cool slightly, then purée the mixture in batches in a food processor or blender until smooth. Reheat gently if necessary, then drizzle with olive oil, grind over black pepper and garnish
with curled spring onion.

Almond Milk Jelly Cup

makes 250 ml (9 fl oz/1 cup)

Gelatine is a good source of protein and contains eighteen protein-building amino acids. It’s a great ingredient to include in your gut-healing arsenal, as it seals the digestive tract to help boost nutrient absorption.

250 ml (9 fl oz/1 cup) almond milk (see page 123)

2 teaspoons powdered gelatine

¹/₄  teaspoon vanilla powder

¹/₂ teaspoon powdered stevia

Put half the almond milk and the gelatine in a small saucepan over low heat. Whisk briskly until the gelatine is dissolved. Remove from the heat and add the remaining almond milk along with the vanilla and stevia, and whisk to combine.

Pour into one or two glasses or jelly moulds and refrigerate until set. The jelly can be stored in an airtight container in the fridge for 1–2 weeks.

Magnesium for Muscle and Mental Stamina

I read today that LeAnn Rimes downs 40 supplement pills a day.
40.

I feel extraordinarily tame in comparison. I have staple supplements that I stick to on a regular basis, and then there are supplements I will take for particular times when I know my diet or my health require the extra boost.

Magnesium is a staple. Not only is it vital for muscle recovery, but it also calms the nerves and aids in sleep. It is a vital ingredient in calcium absorption so to ensure your bones, muscle and nervous system are all in top shape, you want to be getting sufficient magnesium. It is estimated that approximately 80% of adults don't get the Recommended Daily Intake (RDI) of magnesium. Wholegrains, spinach, nuts and legumes are magnesium-rich but no food is especially high in magnesium .The rise of paleo and high-protein diets are also seeing imbalanced diet contribute to lack of vitamins and minerals in adults.

I can't spoon-feed you potatoes and almonds, but I can recommend that if you're not eating these foods daily as well as calcium rich greens and dairy, you source a high quality magnesium supplement. My choice is the bioavailable, marine-sourced magnesium in lifestream Natural Magnesium ($24.95). Because it's in powder form, you can add it to smoothies or take smaller or larger doses depending on requirements.

I'm also a big fan of supplements that support digestive health. I take probiotics, which I've featured previously, and I also take Vitamin B and when my gut needs some TLC after I've been particularly ill or even just indulgent, I'll drink aloe vera juice or chlorophyll (beware the green tongue!). I like a spirulina or supergreens supplement too - but I tend to do this when I'm especially busy and need the extra immune support. Check out Planet Health for stockists.

Kombucha + Charity = KombuchAID

KombuchAID makes fermented, bottled tea that is not only tasty, but also great for your guts AND your conscience. Kombucha is all the rage in health circles at the moment for its digestive system boosting probiotic effect. Like kimchi, it is the product of fermentation and timely bottling that creates this elixir of good bacteria.

A fellow yoga lover and entrepreneur, Geneva founded KombuchAID as a way to support refugees on the Thailand-Burma border. 10% of proceeds from the tea and workshops go towards this project.

In her own words, Geneva Pritchard explains.

How and when I founded KombuchAID

My husband and I moved to Melbourne two years ago from New Zealand with our life belongings consisting of two bicycles and two boxes.  He was recruited to a really great position here, and began working immediately upon arrival.  I sought out to create a like-minded community by finding the closest yoga studio (Power Living South Melbourne)and signing up for the 40-day yoga challenge.  During that time I began brewing my own kombucha as a way to kick-start my health and wellness lifestyle in my new setting.  Each Monday at the 40-day challenge meditation meet up I brought my booch, and my fellow yogis started asking about it, wanting to try it, then wanting to buy it.  Over the course of a couple months I quadrupled production and went from bottling in used Grolsch beer bottles to formalising a proper business and launching KombuchAID.  It was a beautifully organic process of business building. 

My background is deeply routed in development and humanitarian work.  I have a masters degree in public health, and have spent the majority of the last ten years working with health and education projects among refugee populations on the Thailand-Burma border, spending two and a half years living amidst very remote communities.  When I started KombuchAID, I knew there had to be a giving component woven into the fabric of the business.  It was my aim to create a product that made people feel good physically, produced from a business model that made consumers feel good about purchasing.  Thus KombuchAID was born, a fermented probiotic tea with the ability to promote optimal health, using a business model that makes all decisions based on core ethics and integrity.   Going back to my roots and passion, we donate 10% of proceeds to refugee populations on the Thailand-Burma border.  

Where is it available?

We are available at about 20 stores and yoga studios throughout Melbourne.  A couple of my favourite places to buy KombuchAID are at Smith and Deli in Fitzroy, at CERES Market in East Brunswick or CERES Fair Food boxes, and of course at my home studio where it all began, Power Living South Melbourne.  For a complete list of retailers check out our website www.kombuchaid.com.

What is kombucha?Kombucha is a fermented tea with a rich anecdotal history that claims it detoxifies the body and energizes the mind. Ancient Chinese tradition has revered kombucha as the “immortal elixir” due to its role in aiding digestion, joint health and detoxification.  
Kombucha is packed full of vitamins, enzymes and acids including: B1 Thiamine, B2 Riboflavin, B3 Niacin, B6 Pyridoxine, B9 Folic Acid, B12 Cobalmin, Bromelain, Papain, Glucuronic Acid, Hyaluronic Acid, Lactic Acid, Malic Acid, Chondroitin sulfate, Tannic Acid, Usnic Acid

Upcoming Workshops

An exciting element of KombuchAID are the home-brew workshops.  I absolutely love teaching these workshops.  It is a great space to educate people on the benefits of probiotics and how adding something like kombucha to an already healthy diet can create efficiencies in the body leading to optimal health.  Two stats I love to work with are that 80% of your immune system is in your digestive system, and 90% of serotonin is produced in your digestive system.  Wow!  Kombucha promotes a strong, well-balanced gut that leads to so many health benefits, both physical and mental.  The workshop includes a home-brew kit that enables each student to leave and get a brew going right away.

We have two upcoming workshops:at Bikram Yoga Yarraville, and at the Henley Club.  To stay up to date with available workshops, keep an eye on the Events page

Yoga for Beautiful Skin, Great Digestion and Controlling Anxiety

Yoga alone won't give you glowing, unblemished skin but it definitely helps. A smooth, strong digestive system that is essential to your immune system and hormones working harmoniously is going to improve your overall energy, mood, health AND your skin, hair and nails.
Lastly, a healthy body and a body that is working to process nutrients, fight inflammation and infection, battle everyday environmental stress and enable great sleep and circulation is going to increase your ability to deal with psychological and emotional anxiety.

Here's what to do.

• Eat moderately. Eat what you like, but also consider that you need a balance of healthy fats (avocado, salmon, walnuts, seeds, sardines), protein (lean meat, tofu, soy, fish) and carbohydrates (fruit, vegetables, wholegrain oats, breads, brown rice, gummy bears).
• Eat slowly and chew thoroughly. This not only allows you to break down your food more thoroughly so that it can pass through the digestive system easily, but it also tells your brain that you are satisfying your appetite and gives you time to enjoy your food.
• Wait half an hour to an hour prior and before eating to gulp water, tea or coffee. It interferes with digestion and the absorption of vitamins and minerals from your food.
• Take a probiotic capsule daily. I prefer Naturopathica GastroHealth.

Yoga Twist for Digestion

Your yoga move for great digestion is any twisting move. This stimulates the gut, massaging the internal organs, and relieves some of the tension in your lower and mid-back, allowing you to breathe easier. Remember to extend up through the spine and don't slump while you twist!

Beautiful Skin needs cleansing, moisture, and most of all, exercise. This increases and improves circulation so that blood flows to the skin, renewing it with fresh blood flow, nutrients and increasing cell turnover so that dull skin can shed and refreshed, new skin cells can flourish.

• Use a sunscreen. If you exercise outdoors, a hat and sunscreen are non-negotiable if you want beautiful skin. It will also protect you from the majority of skin cancers. 
• Cleanse with gentle, targeted products. There are so many cruelty free, natural and gentle products on the market. I love Sanctum Organics - you'll find the details in the previous blog post!
• Avoid touching your face too much. Your fingers will distribute oil and dirt so if you can avoid resting your chin in your palms, do.

Downward Dog for Great Skin

Your yoga move for fabulous skin AND battling anxiety is downward dog. Strongly pushing your heels down, your palms and the pads of your fingers gives you a powerful foundation. Allowing the blood flow to circulate to your head increases your energy and stamina. Remember to keep your abs braced, your shoulders broad and drawn back to your hips and away from your earlobes. 

Breathe deeply through your nose right down your spinal column.

Exhale slowly.

Hold as long as you can then gently bend your knees, pull your bum back to your heels and stretch forward along the ground.