7 Natural Tips For Beautiful Skin
Your skin is often a reflection of your overall health. Unfortunately there is no fountain of youth, but the food we eat and how we treat ourselves can prevent or even reverse aging. Your body needs the right nutrients to fight off damage, and your skin is no different. Processed foods, stress, toxins, and low-nutrient diets will accelerate aging. Protecting yourself from harmful chemicals while getting enough sleep, relaxation and exercise, will all help you maintain beautiful, natural, healthy skin. You know that eating foods that are covered in chemicals are harmful to your health, but many people aren’t aware that a lot of what we put on our skin is absorbed straight into our bloodstream. We may choose organic food and avoid junk food to stay healthy, but then use chemically laden beauty products on our skin. From the moment we wake up we involuntarily use hundreds of chemicals found in products such as toothpaste, make-up, moisturiser, perfume, deodorant, hand soap, shaving cream, and many others. It is scary to think about how many chemicals we are applying to our skin every day. As our skin is our largest organ it is very important to keep it healthy. Once these chemicals enter the bloodstream they disrupt normal hormonal functions and have toxic effects throughout the body. The health of our skin goes far beyond what we are applying topically. All the expensive exfoliating scrubs, moisturisers, and cleansers in the world won’t undo what’s going on inside. We all want healthy, glowing, youthful skin, and many people are willing to spend loads of money to get it, but it doesn't have to be so difficult or expensive. Try these 7 tips to get beautiful skin, naturally.1. You Are What You Eat – So Get Real!
The health of your skin can be a mirror of your gut health. If you want vibrant, clear skin, just find your way back to simple and real food. If your body is healthy and nourished, your skin will glow, but if you are lacking vital nutrients, or are unable to digest nutrients properly, your skin may show stress and early signs of aging.Say NO to processed foods.
Avoid inflammatory foods like gluten, dairy, and refined sugar, all of which cause inflammation and an acidic environment in the body. Eliminating these foods will decongest your digestive system and support your liver and in turn noticeably increase your energy and skin clarity.Don’t be afraid of fat.
Incorporating good fats such as coconut oil, avocados, olive oil, flax seeds, nuts, and ghee into your diet is important. The fatty acids are crucial for your skin to look youthful.Limit alcohol and caffeine.
Both of these are dehydrating substances, so save yourself the dry, grey look by having drinks containing alcohol and caffeine as little as possible. Try something like kombucha or lemon and ginger tea instead.Get your green on.
Eat a truckload of leafy greens! They’re rich in vitamins and minerals and have anti-inflammatory properties that do wonders for the vibrancy of your skin.Eat foods with antioxidants.
Antioxidants are the best resources your body has to fight disease and aging by reducing damage and inflammation. Inflammation is a leading cause of wrinkle formation. Some of the best sources of antioxidants include blueberries, pomegranates, acai berries, goji berries, spinach, raspberries, nuts and seeds, dark chocolate (70% or higher cocoa content), and organic green tea.Eat organic foods.
Eating clean foods free of pesticides and chemicals curtails consumption of aging toxins. Eat fermented foods such as cultured veggies and kefir, sauerkraut and kombucha for probiotics.
2. Clean Up Your Act
Clean up your skincare. Chemicals and toxins from products absorb into the bloodstream, only adding to the body’s toxic load. A body free of toxins doesn’t need expensive anti-aging products. Many skincare products contain harsh chemicals. When choosing moisturisers or make-up, opt for natural skin products. Make sure the ingredient list doesn’t read like a chemistry lesson, or even better, make your own. If you are a bit of a DIY person and also want to save money you can make your own cleansers and moisturisers. There is a great website called www.gonative.co.nz where you can buy mango butter, coco butter, essential oils, and much more. You can use these to make your own blend of body butters or lotions. Use coconut oil for cleansing and moisturising. Wait for a few minutes for the oil to absorb after applying if you want to add make-up. Try exfoliating with baking soda mixed into a paste with an essential oil or a carrier oil like apricot or coconut. You can also use coconut oil as a natural sunblock. It has a SPF of approximately 7. Combining it with a physical sun block like powdered zinc oxide can give you full spectrum sun protection and minimise your exposure to the toxic chemicals found in conventional sun cream.
3. Hydrate
Water hydrates your body, which keeps your skin supple so you can rock that dewy glow. Yes, I know, you’ve heard this time and time again, but getting enough water is the simplest, cleanest way to hydrate your cells and give you that refreshed look. Even with a small amount of dehydration, your body functions in a less optimal way. The instant you're dehydrated, it will take a toll on your skin, causing it to look dull and lifeless. Carry around your water bottle and hydrate from the inside out. Warm water and lemon is one of the best things you could do for yourself in the morning. Not only does it help to wake up your senses but also it flushes and purifies your body of toxins and stimulates digestion.4. Get Your ZZZ’s
I can be guilty of not getting enough sleep, but when I do, I really notice a difference in my skin. Especially as I’ve gotten older, the ability to bounce back after a late night with dewy skin, well, that’s not really happening anymore! Your skin rejuvenates and repairs itself mostly while you are asleep. Getting plenty of rest encourages regeneration of body cells and tissues, so lack of sleep will definitely show in your skin. Make sure that you not only sleep for eight hours a night but you get to bed before 10pm.5. Move
Exercise increases the blood flow to every single organ of your body, including the skin, and will always produce an improved complexion and a healthy glow.Exercise releases toxins through sweat, which leads to clearer, firmer skin. A brisk walk, a light jog, or some groovy dance moves will keep your skin looking fresh, radiant and beautiful. When you exercise, your skin begins to produce more of its natural oils that help skin look supple and healthy. Exercising and getting a sweat on will leave your complexion looking fantastic for hours after you put your workout clothes away.6. Sunshine
Sunlight is healing! It has numerous benefits besides being a great non-supplemental source of Vitamin D,and it adds a nice, healthy look to your skin. Small amounts of daily sun are beneficial, but too much sun will damage your skin. Aim for 15-20 minutes of sun on your skin daily. Don’t forget to wear your sunglasses, and use zinc or natural sunscreen if you are in the sun longer than this.7. Looking Within – Beyond Skin Deep
To promote inner harmony and clear skin we need to look at reducing stress and maintaining a calm positive attitude. In life, sometimes stress is inevitable and wreaks havoc on our appearance. Stress is a powerful thing. High levels of stress and negativity can wear you down and compromise your skin. Don’t panic, you can reverse the damage. Stop, breathe deep and put everything into perspective. Decide what is really important. Look after yourself, take time with friends and family and time alone, to reflect and engage in activities that relieve stress and make your heart sing. Try yoga or meditating your way to radiant skin. I believe yoga and meditation can truly rejuvenate your skin, transforming all your cells and tissues. The effect of yoga and meditation, when practiced consistently, is like an anti-aging pill that cleanses your skin and rejuvenates your complexion. So, remember to smile, take time out for yourself, quiet the mind, eat well, nourish your skin with natural products and practice the art of self-care and you will enjoy the benefits of beautiful, glowing skin, naturally.
8 Important Tips For New Mums
Babies… I love babies their little hands and feet, gummy smiles and beautiful baby smell…. I remember how challenging those early days were with my first born, Samantha. Where did the whole day go? It seemed like it flew by, by the time I had fed, changed, bathed, put to sleep (baby not me), threw washing on, did dishes, tried to get some dinner on, if I got that far. There was no time to shower, rest or eat. As a mum to three children now aged 25, 14 and 10, I still remember clearly those early days as a new mum. As a first time mum, my days (and nights) were sometimes challenging, as they are for most mothers. Being a new mum requires us to make big adjustments in our sense of self and what we can get done in a day. It can be a really challenging and overwhelming time for us mums, as our newborn could often cry and not sleep when we want them to. Add to that you maybe recovering from a cesarean and also have other little ones to look after!Here are my 8 tips for getting through those first three months after baby is born with health and sanity intact:
1. Eat clean, natural food and hydrate often
You do need to be mindful of what you eat as a new mum. Eat well for breastfeeding and to keep your energy levels high during the first hectic months with your beautiful new baby. It’s important to schedule time for breakfast, lunch, dinner and snacks and drink water often. I know you don’t intend to, but sometimes you could go for hours without eating. Make sure you eat regularly, as this will help you keep up a healthy milk supply and balance your blood sugar, which in turn will keep your mood and energy steady. Make sure each meal and snack includes high quality protein and good fats e.g. butter, coconut oil, olive oil, and nuts and seeds. Prepare some healthy meals and snacks when you are pregnant and freeze them for when baby arrives. These are invaluable! You will be happy you took the time.2. ZZZZZZ’s wherever possible
I found that as soon as baby was asleep I would race around trying to do all the housework. It’s really hard, to try to not do everything else but sleep when baby goes down for a nap, but it’s so important to get rest, especially if your little one is up through the night often. Fatigue can lead to irritability, anxiety, depression, and a lowered immune system, making you more likely to get sick. Fatigue can also make it harder for you to lose the baby weight, as it makes you too tired to make healthy food choices, so you grab whatever’s fast and easy, which usually isn’t all that healthy. Being exhausted can also mean you don’t want to exercise.3. No to Superwoman
You plan to work from home, do exercise classes everyday, have a spotless house, go visiting, have a delicious gourmet meal prepared every night? Why can’t you do this? You could do it before. Be kind to yourself, you just had a baby! Plan to do nothing but take care of yourself and your baby for the first couple of weeks after you give birth. Really, I’m serious, enjoy this time, just be.34. Ask for Help
I tried to do it all with my first child, as I thought that’s what I was supposed to do. Don’t be a martyr; ask for help from family and friends. Great help is pre-made dinners, housework help or older children child-minding. Any help after baby arrives is invaluable, whether it's a family member or best friend. This is especially true if you already have a toddler or older children plus your new baby to take care of. Have prepared before baby is born a list of friends and family and ask them to prepare an extra meal for one night. Designate a night for each person in the two weeks or month after baby is born and voila, one less thing to worry about. Make sure you kindly make it clear to your friends to just drop off the food for you, not to have dinner with you. Otherwise you then have to entertain people and clean up afterwards. You can let your friends know that visits need to be short, as you need your rest. If you say it nicely you shouldn’t offend. They will understand, they are your friends.5. Congratulations over and baby not so shiny and new?
Everyone has visited in those first two weeks and now reality hits. Plan to still have some help for the first few month and some visits. Get your mum or best friends to still help after those manic first two weeks. Stagger your help so you don’t feel lost and alone after the excitement dies down.6. You time
Give yourself some time out to feel like you again. Take time away even for just an hour to catch up with a girlfriend, have a massage, get your nails or hair done, go out to a café, just you with a newspaper or magazine to read. Time away can refresh your energy, and keep your mood healthy and happy. Even just some stay at home time to have a lovely bath will work wonders for your soul and spirit.7. Have a older mum (or a mum that has a few children) you can chat too.
Too often we get kind of competitive with other new mums. Little Johnny is sleeping through the night at four weeks, already knows the alphabet and never cries… Hmmm… Have someone, whether its your own mum or someone else, who tells it too you straight and doesn’t gloss over the not so pretty bits of being a new mum. I want you to remember this the next time you feel like you’re the only one who’s overwhelmed and not coping well. You are a great mum. No ones is perfect we are all doing the best we can. Every new mum feels like this! You’re OK and you’re not alone in your feelings and you’re still an amazing mother. Oh, and you will get your uninterrupted sleep back!8. Exercise and getting out in nature rocks!
Fresh air and movement does wonders for your mind and body. If your baby is fussy, then walking with baby in a pushchair or frontback will do you and your baby a world of good stuff. If it’s cold and rainy, do some short indoor workouts. Schedule it in, you may feel tired, but I promise you, you will feel amazing afterwards.Check out the Postnatal workouts in the Online Gym, most are only 15 minutes long. Get them done first thing before other stuff gets in the way. Combine them with walks and you will be back to your pre-pregnancy weight without even trying. I hope that your early days as a new mom are full of joy, they grow up so fast, believe me! But if you have rocky times, remember that you are not the only one, you are not alone, try and incorporate the above tips and get help if you need it. All us mums have been there and are happy to help. If you have any questions or need any help, I’m only an email away. I’m happy to chat anytime. Congratulations on being a mum! XO
Post-Pregnancy – 5 Must-Do’s For New Mums
When I became a mum for the first time, I remember feeling in awe, amazed, excited, nervous, ecstatic, humble, teary and overwhelmed at this amazing life we had created. This beautiful, perfect creature was my first born daughter, Samantha. Weighing in at 9lbs 4oz, she was no small baby! I was also a 9lb baby as well. I couldn’t believe I was “allowed” to take this precious wee parcel home with me. I had become a mum, with no instruction manual on how to look after this wee one. I had no idea how to be a Mum. Surely they weren’t letting me take her home!! But as every mum does, we learn along the way, how to best care for our child. We make mistakes, we are not perfect, but the amazing bond and instant love I felt for my child saw me through the sleep deprivation, long nights feeding, changing, rocking and learning. Being a bit of a perfectionist, I tried to be the perfect mother, breastfeeding, bathing, washing nappies (yes I didn’t use disposables on the first one), housework, cooking healthy dinners (I pre-made dinners and froze them while pregnant for those first months), hour long exercise classes to keep in shape. I sang to Samantha, read to her, talked her through everything I did. I rushed around and soon felt exhausted! I never napped. I notice a lot of first-time mums try to do it all. Believe me, I’m nowhere near perfect, I didn’t get it all right, I couldn’t get this burping thing to happen and I thought you had to bathe babies every day, so the poor thing would have a complete bath in the middle of winter every day! I subsequently learned from my first baby. Rest. You don’t need to do it all.
From the second we become a mum, we start to put our new baby first and looking after ourselves can sometimes go down the list of priorities. Suddenly we find ourselves having to decide whether to shower, eat or sleep in those precious 30 minutes we might get to ourselves when hubby or partner can take over. Or if you are a single mum, time off is even harder to come by. Doing our hair, putting on make-up or exercise can be suddenly be put in the too hard basket. We get in a cycle of feeding, changing nappies and getting our precious newborn to sleep.
There are big changes happening to your day, and it can feel overwhelming. You find yourself eating whatever is easiest and not being able to make the healthiest food choices.
Exercise might be something you just can’t think of now, while you are busy looking after everybody else. Believe me, I know how you feel, Exercise? Some days you can barely get a shower in…
Make Sure You Do These 5 Things For You:
1. Better ZZZZ’s
Get sleep whenever you can. Working out will help you sleep better! You may think I’m so tired I will have no trouble sleeping. Sometimes this doesn’t happen so well. You will be getting interrupted sleep initially and maybe for a while. Working out will help you sleep and make that sleep rejuvenating.2. Socialise
Go for a walk and a coffee and socialise with other mums. This is a great way to get you out of the house, while getting fitter and spending time talking with mums going through the same stuff as you. Socialise with your antenatal group, or if you don’t have one, stick up a flyer at your local Plunket or Playcentre to see if you can join one. Or maybe just start chatting with a mum you see at Playcentre or crèche and you’re away…3. Food
Nourish yourself with good clean food for you and your little one and drink plenty of water to keep your fluids up for breastfeeding baby. Don’t go long periods without eating.4. Rest
You just spent nine months creating a new life, and giving birth, and now you are probably not getting much sleep. Rest. My advice to you is rest, take a ½ hour nap, put your feet up to feed baby and enjoy that precious time. Look after you!5. Exercise For A Happier You
Exercise is proven to have great effects on the way you feel and can help with any “blues” you might be feeling, as it activates endorphin production. A happy Mum means a happy baby and a happy partner/hubby. Even a few minutes of exercise will energise and invigorate you. From the first time your baby looks into your eyes, they will start learning by copying you. Let them grow up seeing Mum leading by example and living a happy, healthy, fit life. Try one of the Postnatal workouts today. Short workouts designed just for you. When these workouts become less challenging, as you get fitter check out the Online Gym and progress to the HIIT Beginner workouts, then the HIIT’s and Strength workouts. If you have any questions or need help with anything, drop me an email, contact@squareonefitness.tv. I’m happy to help anytime ☺
Top 10 Tips For A Healthy Pregnancy
1. Eat plenty of vegetables and some fruit
Vegetables
• Eat seasonally. If you have a local farmer’s market, go there and you’ll be buying what’s local and in season. You can also grow your own and swap with neighbours for more variety. • Do I buy organic? Organic is great, go for that but don’t use lack of organics or a higher price as an excuse to forgo fruits and veggies in favour of grains. • Eat a rainbow of colours. Work to get colour from the whole rainbow: red, orange, yellow, green, blue, and purple. You might not get every colour in one meal, but over a week you should see variety from each of these colours and the produce they represent.Fruit
Fruit is also a type of sugar in the form of fructose and over indulging can increase your fat stores. I recommend you keep your fruit intake to 2 servings per day and make these choices mainly from berries, melons, citrus, apples and pears if possible, as these are the best fruits to maintain your weight. Keep in mind, you will be eating plenty of nutritious fresh vegetables, but limit your fruit to those two servings.2. Eat Healthy Fat
Healthy fat is your friend. You won’t get fat from eating fat. Don’t choose so called ‘low fat healthy options.’ Choose full fat natural and healthy options like olive oil, avocado oil, coconut oil, organic butter or ghee or a handful of unsalted nuts such as almonds, macadamias or walnuts. These fats are important for your wellbeing and your baby’s development also.3. Eat Good Quality Protein
Find leaner cuts of conventional meats and stock up. Lean minced beef, whole or pieces of chicken, lean steak and organic free-range eggs. Grass-fed, free-range meat and poultry is by far superior to conventionally raised, factory-farmed animals. It’s healthier for you and baby, it’s better for the animals, and it’s better for the planet. Buy full fat dairy and eggs. Protein and fat have a high satiety value, so together they will reduce cravings by stablising your blood sugar levels and in turn help stop you snacking on sweets.4. Avoid Sugar and Processed Foods
I know, I know sometimes you just have a craving. It may be for sweets it may be random like ice chips. For me in all three pregnancies, bizarrely it was tonic water! I don’t even drink tonic water normally! But sugar and processed foods will increase your pregnancy weight with no nutritional value for you and baby. So if you can, eliminate as much as possible processed carbohydrates like bread, cereals, pasta and packaged baked goods. These will be broken down into sugar in your system, with the same reaction from your body as white sugar.5. Drink Water
Drinking enough water ensures you keep hydrated which helps reduces pregnancy nausea and fatigue. I found having fresh ginger in hot water really helps with nausea. Have first thing in the morning and throughout the day instead of coffee or tea. Drinking plenty of water can also help with stopping overeating, as you may often think you are hungry when you are really just thirsty. Have a drink of water prior to exercising and drink regularly while you are exercising to prevent overheating and dehydration.6. Posture
Stand up straight, roll your shoulder blades up, back and down. Doesn’t that feel better? Include postural strengthening and stretching exercises into your weekly exercise program. Good posture helps to reduce lower back and hip pain, and reduce the risk of diastasis recti-abdominal muscle separation. Learn to carry your pregnancy well, as this will help with a pain free pregnancy and a quicker return to your pre-baby self.7. Exercise
You don’t need to lose your fitness or muscle tone during pregnancy. To avoid extra pregnancy weight gain and improve prenatal fitness and strength it is important for you and baby that you exercise. A regular exercise program will maintain muscle tone and fitness. The more muscle you have the more your metabolism will burn fat as fuel. Some strength training will help prepare your body specifically for labour and birth. • The AN/PN program uses bodyweight exercises, with the option to add weights in the form of dumbells or kettebells, or any weights you have at home. All workouts can be done in the comfort of your own living room. • Modify your exercise programs by reducing duration and intensity and choosing specific pregnancy workouts that you will enjoy. • Make sure that the area you are exercising in is well ventilated and shorten the duration of your workout on hot or humid days. • Don’t overdo it. Shorter more frequent periods of exercise are healthier than fewer, longer workouts. Prolonged or strenuous workouts can use up calories and nutrients that your baby needs for growth. • You should be able to converse easily while you are exercising during pregnancy.8. Recovery and Sleep
Ensure you get enough rest. Balance periods of activity/exercise with periods of rest and relaxation. Your body will adapt and recover while you are resting and sleeping. This is even more important when you are pregnant and post-natal. • Have an easy week or a complete week off every 5 weeks. • Go to bed early in a dark room and sleep for a minimum of 8 hours. • Take a short nap during the day. You are growing a baby; you will need more rest than normal.9. Exercise Wear
Wear a supportive bra and comfortable, layered clothing so that you can prevent overheating. Find some nice clothing to accommodate your baby bump.10. Listen To Your Body
Listening to your body is important for a healthy, safe pregnancy. Every woman is different and what works for you may not work for someone else. You will have days where you have lots of energy and other days when you feel exhausted. Do not push yourself if you are tired. Listen to your body and rest if that’s what you need.Stop exercising
...if you experience dizziness, nausea, blurred vision, faintness, headaches, shortness of breath, pounding heart or palpitations, uterine contractions, vaginal bleeding or joint pain and make an appointment for a check-up with your LMC or Doctor.
Can Positive Thinking Really Help My Health? 6 Steps To A Happier You
Our thoughts affect everything that happens every day. Our lives and health depend on taking control of our thoughts and moods. We can change how we feel by transforming the negative moods and beliefs that hold us back.1. What Makes Your Heart Sing
In order to have positive thoughts, you need to know what you want in life, what makes you happy, what gives you energy and what do you want to achieve? What are your values and beliefs? Once you know your core values and you have written them down, you are then able to take better control of your thoughts.2. No To Negativity
If you are surrounded by negativity, then you are continually being bombarded with negativity. Do not surround yourself with negative people or things. These people and situations are toxic! Make your thoughts positive and reflect who you want to be. Look in the mirror, look differently, and take notice of what you love about yourself.3. Don't Listen To The Devil On Your Shoulder
Many of us have a nearly continuous stream of self-talk going on in our heads. These thoughts are so familiar to us that we rarely stop to examine them. Change these thoughts to positive ones! Get rid of any negative thoughts and replace with good thoughts about yourself. We wouldn’t talk to anyone we care about the way we talk to ourselves. Care about you! Banish those thoughts and replace with self-love and an “I will do this” attitude.4. Write Your Own Story
If you’re feeling stuck, having trouble reaching your health goals, or you’re plagued by depression, anxiety or dark moods, become aware of these destructive thought patterns and learn to see them for what they are. They are simply stories that we tell about ourselves or the world around us. You can rewrite the story; you are the author of your own life. When we give these stories power and believe they are real, we suffer. But when we see that they are simply thoughts, we become free to behave and respond differently. Having been though years of negative experiences and people myself before I got out, I understand how hard it can be, but life is too short to remain stuck in suffering. It’s never to late to break free of old patterns that are holding you back.5. Routines Create Habits
It’s important to establish a routine, have positive thoughts each morning when you wake up and positive routines to follow, like exercise, healthy food, plenty of water, enough sleep, sunshine, rest and relaxation and doing things you love to do.6. Everyone Dreams - Make Yours Come True
Have a goal or a dream? Write it down. Don’t get overwhelmed by it all, if it’s a big goal, break it down into bite size pieces and you will see bit by bit your dreams will become reality. If you need any help and support with this, contact me, I’m just an email away and I would love to help you.
Be Prepared With These Quick Tips
Prepare, Prepare, Prepare
The key to success is having a plan and being prepared.
Take some time out once a week (Sunday is a good day) and prep some food. Look ahead at your week and think about what you may need and plan your meals. Take an hour each week to chop up vegetables and prepare some salad ingredients or cook a meal and freeze. You could also do some baking for the week and prepare some cooked protein sources. Roast a chicken or slow cook it in the crockpot (slow cooker). When cooking dinner make twice as much and freeze for another meal or have for lunch the next day. If you are pregnant, cooking some extra meals to freeze for later is a great way to ensure you have meals for when you come home with your new baby and your days seem like you are just feeding, changing and putting baby to sleep, repeat. You will be very happy you took the time. Just cook a bit more now and save time later. Theres nothing like knowing dinner is all sorted when you are tired. I know I was very happy I did this! It sounds like work I know, when you want to relax on your weekend or are busy with work or kids sport or other fun stuff. Schedule it in and your week and those early months with your newborn will run a lot smoother. Time spent on that Sunday will mean more time during the week for the things you enjoy ☺ Plan to succeed. Don’t be caught hungry, that’s when you eat the wrong thing, like a bagel or a whole packet of chocolate biscuits. (you won’t have these in your house any more of course ☺). Make sure your fridge and pantry are full of good food for you to eat. Make up some yummy bliss balls or amazeballs as I like to call them for sweet snacks, or check out the other healthy chocolate sweet treats in the Recipe section.Preparation is the key.
Get in touch if you need help with your planning. I'd love to answer any questions you have.