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    Choosing the right Sun Protection

    Choosing the right Sun Protection

    Feeling the warmth of the sun on your skin is one of life's simple pleasures. And it’s actually addictive because ultra-violet radiation from the sun releases those feel-good hormones called endorphins.

    WHY WE NEED A LITTLE SUN

    Sun exposure helps your body produce vitamin D, which is actually a hormone, essential for good health and immunity.

    This fat-soluble “sunshine vitamin” also helps you absorb calcium to form and maintain healthy bones. Vitamin D has beneficial effects on moods, immunity, diabetes and glucose metabolism, heart health, hypertension and inflammatory conditions such as arthritis. It has also been linked to the prevention of some cancers.

    Yet more than half of Australians are deficient in vitamin D, especially at the end of winter. So it is worth having a test to check your levels of “vitamin sunshine”. 

    THE NEED FOR SUN PROTECTION

    Meanwhile, we need to balance our vitamin D needs with rising rates of melanoma. It’s worth remembering you only need 10 minutes of sun exposure on your face and arms each day to get your daily dose of vitamin D. Limiting your time in the sun to early morning and late afternoon is the safest practice in summer, especially if you live in a part of the world where UV is high in the middle of the day.

    Aside from the melanoma, sun exposure speeds up ageing of the skin, collagen breakdown and wrinkles, yet less than half of us protect ourselves properly. 

    CHOOSING SUNSCREENS

    Choosing sun protection can be confusing and there are growing concerns about both the health and environmental risks of some types of sunscreens.

    Sunscreen comes in two forms: physical and chemical – although some sunscreens are a combination of both, so it pays to get familiar with ingredients you may wish to avoid.

    Broad-spectrum sunblocks: Protect your skin against both ultra violet-A rays and ultra violet-B rays (UVB rays cause sunburn on the surface of our skin while UVA rays penetrate deeper into the skin causing structural damage and changes to skin cells DNA that may lead to cancer).

    A word on SPF: It’s important to remember higher SPF ratings do not mean you can stay in the sun longer. They still need to be reapplied regularly and after swimming.

    Physical sun blocks: Use the mineral-based ingredients zinc oxide and/ or titanium dioxide to reflect UVA and UVB rays. Some physical sunblocks contain nano-particles of zinc oxide or titanium dioxide to make them invisible but that may also mean they can be absorbed by your skin. Or they may use ‘microfine’ or ‘micronised’ particles that are too big to be absorbed but small enough to not leave a white film on your skin. From a safety perspective, we recommend micronised, not nano-ised.

    Chemical sun screens: absorb UV rays and can sometimes contain a combination of chemicals that are known as endocrine disrupters because they can disrupt or mimic the reproductive hormone estrogen. Some of these chemicals are also allergens that can irritate your skin. These include ingredients such as oxybenzone and methoxycinnamate. Additionally, chemical sunscreens are released into the water while you swim, potentially causing damage to coral reefs and other marine life.

    The online natural beauty mecca, Nourished Life has a great range of natural sunscreens available on their website.

    Topical ingredients: Scientific studies show that some natural ingredients help to protect the skin from sun damage when applied topically. For example, studies show that carotenoids, antioxidants found in a range of plants, help to absorb UV and provide some protection from sun damage. Vitamin E also has been shown to help protect the skin from UV stress when applied to the skin. Ingredients including jojoba oil, raspberry seed oil, carrot seed oil, wheatgerm oil, macadamia nut oil, shea butter, olive oil unrefined sesame oil may offer some SPF but should only be used in combination with a measured physical sunblock such as zinc oxide. 

    Dream Repair Cellular Serum is a supercharged, antioxidant-rich blend of 15+ powerful ingredients including tocopherol (vitamin E) and vitamin E-rich camellia seed oil, plus pro-vitamin A carotenoids from micro-algae, tomato seed extract and sea buckthorn berry, which work synergistically to deliver a high level of antioxidant cellular repair, have photo-protective benefits and help to mop up sun damage as well as boost collagen production. Adding a few drops into your moisturiser with an SPF during the day may help boost your daily sun protection routine.

    Protective Clothing: Along with slopping on sunscreen, the SunSmart message is to slip on sun protective clothing, slap on a hat and slide on your sunglasses and seek shade under a densely canopied tree, or a sun umbrella. In other words, sunscreen alone is not enough.

    How to achieve your New Years resolutions

    How to achieve your New Years resolutions

    The art to setting simple realistic goals, which lead to long-term success…

    Many of us see the start of a brand new year as a time for reinvention. It’s a chance to start afresh, discard the old, chase big goals and maybe even change our lives.

    But studies have shown most New Year’s resolutions rarely make it past January. One study found only eight percent of people succeed in achieving their new year’s goals.

    The most common new year’s resolutions include lose weight, spend less and save more, quit smoking and get organised. But the reason they may not succeed is that they are too big and broad.

    Setting short and realistic goals can make them more attainable. Your weight loss goal could be simply to walk 30 minutes a day for two months instead of a whole year. Or to walk after dinner. Aiming for five days a week instead of seven gives you some leeway so you are not setting yourself up for failure. 

    Science has found it takes 21 to 66 days to re-wire our brain and change a habit. So by the time you have reached that short-term goal, chances are your resolution will have become a habit. 

    Eating healthier could translate to a specific aim of eating five serves of vegetables a day for one month. You could commit to spending Sunday afternoons planning your weekly meals so you’re less likely to grab the midweek takeaway.

    Make it easier for yourself and add a daily dose of CLEANSE Inner Beauty Powder into your diet. Full of alkalising super greens this supplement that includes 45 certified organic and bio-fermented fruits, vegetables, seeds, roots, algae, grasses, plant fibre, purifying herbs and digestive enzymes. The formula is designed to help detox and purify your body on the inside to promote smoother, clearer skin on the outside. So your resolution delivers visible rewards.

    Your resolution to drink more water will be easier if you treat yourself to a nice new water bottle. And add a daily shot of HYDRATION Inner Beauty Boost. Apart from tasting like you’re on holiday, it is a bio-fermented and coconut-infused probiotic, designed to support gut health and enhance skin radiance from the inside out.

    A lofty goal such as getting organised could begin by spending a month of Sundays decluttering. Just take it one cupboard, corner or room at a time.

    Cutting back on screen time could mean going offline for one day a week (Sundays are bliss without screens) or practising an electronic sundown and switching off all screens after 8 pm. Commit to making a small change for a month and you may find it sticks. 

    Short term goals make you more accountable. You can check in more often to track your progress. You can also reward yourself more often and enjoy a lovely shot of dopamine, a feel-good hormone released by the brain’s reward centre.

     So turn your long term visions into smaller, attainable goals. Imagine if you introduce just one new habit a month for a whole year – by the end of the year, you will have acquired 12 new healthy habits.

    Setting meaningful goals is also important. Motivation only works in the short term. So you need to spend some time working out what is really important to you, not just things you think you should change.

    After years of studying what makes us happy, the father of positive psychology, Dr Martin Seligman discovered there are five essential elements of lasting wellbeing, known as the PERMA model.

    To flourish in life we need to cultivate positive emotion (such as happiness), engagement (that feeling of flow when you do something with your full attention), relationships, meaning and purpose and accomplishment.

    The Japanese describe meaning and purpose as your ikigai or “reason for being”.

    Think about the past year and what went well or felt good. How can you build more of those experiences into your life? Journaling or keeping a daily gratitude journal can remind yourself of the things you really enjoy.

    Reflecting on the things that didn’t go so well or felt bad may tell you what you really want to change. Or, say no to.

    You may wish to avoid that awful feeling you get from being late. So you could resolve to go to bed on time and get up half an hour earlier on weekdays. Then reward yourself at the end of each week with a sleep in on Saturday. Or breakfast at your favourite café.

    So in summary, make simple, short-term plans. Write them down. Celebrate small milestones. Little steps and big rewards may just lead to long-term success.

    Happy New Year! 

    7 ways to leave jet lag behind

    7 ways to leave jet lag behind

    Preventing jetlag begins well before your flight…

    Planning itineraries and packing are part of the fun when it comes to overseas travel. Taking steps to prevent jet lag will help you arrive feeling fresher and ready to switch time zones with ease.

    Jet lag occurs when you become out of sync with your body’s internal clock or circadian rhythm that governs your appetite, metabolism, hormone levels, body temperature, sleep cycles and even gene expression.

    Basically, every cell in your body follows the 24-hour clock in the hypothalamus region of your brain that produces the sleep-inducing hormone melatonin.

    Regular disruption to your natural circadian rhythm – the kind endured by shift workers and frequent fliers - has been linked to health issues including cognitive impairment, cardiovascular disease and obesity.

    Occasional jet lag – the kind you suffer on your annual trip abroad – wastes precious vacation time.  

    1. START EARLY 

    To maximise your time away, the trick is to start preparing early, ideally a week before your departure date.

    If the time at your destination is ahead of the time at home, start shifting your bedtime and morning alarm forward by an hour a day. Or if the time at your destination is behind, then start going to bed and rising an hour later each day. 

    2.GET IN SYNC

    On the day of your departure, wear a wristwatch and set it to the local time at your destination to help you transition.

    If it’s daytime at your destination then watch a movie or read on the plane instead of sleeping. If it’s nighttime at your destination, skip the in-flight meal and sleep instead.

    Try to do this before you leave for the airport. The more you try to acclimatise before you leave, the easier your transition will be.

    The free app Entrain by researchers at the University of Michigan, simulates your circadian clock on your phone and makes optimal lighting recommendations to help you adjust to new time zones as fast as possible.

    Going without sunglasses for 20 minutes after landing can also help you feel more awake and alert.

    3. HYDRATE HYDRATE HYDRATE!

    Air travel is dehydrating for our skin and our lymphatic system. To help counter the effects of jetlag, start sipping extra water for a few days before you travel.

    Aim to drink at least two litres of room temperature or warm water or herbal tea daily. 

    Hydration Inner Beauty Boost is a bio-fermented and coconut-infused probiotic that can be taken as a daily-shot of extra nutritional support to help combat dry skin, fine lines, free radical damage, improve circulation and gut health. It also tastes like a holiday and will help give your skin that vacation glow before you leave.

    On the day of your flight, make sure you hydrate well. Once you clear customs, buy a couple of big bottles of water to take on the flight.

    During your flight, sip your water regularly. And don’t be afraid to ask the flight attendants for more water if you need it. If sipping water doesn’t come naturally, pack a lemon and herbal tea sachets to make it taste more interesting.

    Finally, avoid known dehydrators coffee, tea and alcohol for at least 24 hours before you fly and in-flight. And remember it is never a good idea to fly with a hangover.

    4. EAT WELL

    Eating unfamiliar and unhealthy food in transit at the airport and on the plane can lead to constipation. Pack a nourishing salad that includes leafy greens, foods rich in soluble fibre, healthy fats and protein instead.

    Pre-prepare your in-flight snacks. Veggie sticks and hummus or avocado and seed crackers, nuts, trail mixes and GLOW Bliss Balls or GLOW Raw Energy Bars made using GLOW Advanced Inner Beauty Powder are all healthy and delicious.

    Consuming antioxidant rich foods and supplements like GLOW Inner Beauty Powder or Antioxidant Inner Beauty Boost help to reduce free radical activity that is exacerbated when flying.

    Choose foods that support gut health. Remember 70% of your immune system is in your gut, so by supporting digestive health, you help reduce the chance of catching a bug that may be circulating in the cabin. Probiotic foods such as GLOW Inner Beauty Powder help support both digestive health and skin health, which can be compromised when flying. 

    Be judicious with plane food, which may contain added sugar and preservatives. Eat only when you are hungry and remind yourself that, sitting for long periods reduce your energy requirements.

    Booking accommodation with a kitchenette or close to places that serve nourishing whole foods is another good way to help you recover from your flight faster.

    5. KEEP MOVING

    Some people happily perform sun salutations, headstands and back-bends for their fellow passengers in the boarding lounge.

    Alternatively, going for a long walk on the day of your departure is another good way to get your lymphatic system pumping and prepare you for the hours of sedentary sitting.

    Try to walk as much as you can at the airport. Take the stairs, skip the moving walkways and wander around the duty-free area to keep moving before you have to sit down.

    On the flight, flex your ankles, do neck rolls and shrug your shoulders often. And try to walk up and down the aisles as often as you can to improve blood circulation and help prevent deep vein thrombosis (DVT).

    6. STAY CALM & GET SOME REST 

    While work deadlines can make the week before you depart seem stressful, it’s important to stay calm and get plenty of sleep.

    Feeling stressed triggers our parasympathetic nervous system, which can slow our digestion and lower immune function.

    Sleep deprivation can also lower our immunity and make us more susceptible to catching a cold. So becoming stressed or sleep deprived is not wise before boarding a plane and breathing in recycled air from fellow passengers.

    7. PACK WELL 

    There is an art to packing for healthy travel. If you are a nervous flier, download some meditations and soothing music for the flight.

    Invest in some noise cancelling headphones (or ear plugs), a neck pillow and an eye mask. And take a shawl to keep your neck and shoulders warm.

    Wiping the armrests on your seat and tray tables with natural antibacterial wipes will remove some of the bad bacteria that lurks on surfaces.

    Soft, thick socks can help you feel more comfortable and less cramped. Likewise, pack some loose pants for mid-flight.

    Free radical activity is exacerbated when flying and this can wreak havoc on your skin, especially post flight. Dream Repair Cellular Serum offers a high level of antioxidant protection, combating free radicals as well as infusing collagen-boosting ingredients into the skin.  And give a little extra moisture to your lips as well as the delicate skin around your eyes with the Beauty Fix Balm.

    A basic muslin cloth dampened with water during the flight helps to cleanse and refresh your face.  Follow by applying a little Probiotic Skin Refiner on a cotton pad to wipe away dead cells, balance and refine your complexion and restore hydration. 

    Carla's Top Tips For A Spring Cleanse

    Carla's Top Tips For A Spring Cleanse

    1. Drink lots of water - approx 8 cups of water per day: When it comes to cleansing your body, nothing flushes your system as effectively as good old H2O - just make sure it's pure and filtered so you're not replacing one toxin with another. By adding a squeeze of alkalising fresh lemon juice to warm water in the mornings, you'll not only kick-start your metabolism for the day but also help cleanse your liver, too.

    2. Streamline your diet: Beauty begins in the belly and a great way to cleanse your body is to eliminate processed food, wheat, dairy, caffeine, alcohol, yeast, processed meats and sugar for at least a week or two (and if possible reduce consumption ongoing for better health and wellbeing). Instead, only eat fresh veg (steamed, raw, lightly stir-fried in coconut oil), fresh nuts and seeds as well as lean protein. Eat lacto-fermented foods like those found in The Beauty Chef Products. The lacto-fermentation process creates beneficial prebiotics and probiotics that support the body’s detoxification and elimination pathways. Probiotics directly neutralise certain chemicals and toxins so that they don’t have to be processed through the liver. This helps to ease the burden on the liver and the skin. Avoid sugary and fried foods and for a healthy snack, opt for green smoothies, veggie sticks with hummus, bone broths and nibble on raw nuts for a hit of good oils to keep skin radiant. For snack ideas, visit Recipes on The Beauty Chef website.

    3. Support the cleansing process: When you cleanse, you are primarily cleansing your liver, kidneys and skin, as these organs are responsible for eliminating metabolic waste from the body. Eating lots of greens and bitter herbs and vegetables is a great way to assist your body’s natural detoxification process. Stock up on your cruciferous veggies too, including cabbage, broccoli and kale as they are rich in cleansing, sulfur-containing compounds. To maximise your cleanse and give your body extra support, take a supplement that contains cleansing herbs, liver-supporting ingredients and natural probiotics, which is why we created CLEANSE Inner Beauty Powder. It contains cleansing herbs, vitamins, minerals, fibre and natural prebiotics and probiotics to support both your liver and immune health, nourish your body from the inside and put you on the path to radiant skin.

    4. Boost your fibre: Fibre is very important for cleansing out the bowels and moving toxin wastes out of the body. Chia seeds, psyllium husk, oats, fruits and veg are known as water-soluble fibre. These act like an intestinal broom, as they help to gently cleanse the digestive tract. Oats and chia seeds are best soaked over night before being made into bircher muesli or porridge. This makes them much easier to digest and even more effective as a fibre cleanser. All grains, legumes and nuts contain a substance called phytic acid, which can bind to minerals in the gut and prevent their absorption. Soaking or fermenting grains helps decrease the level of phytic acid.

    5. Spice up your life: There are lots of kitchen-cupboard spices that can boost your cleanse - consider adding turmeric, cinnamon, coriander and fenugreek to soups and salad dressings and try replacing your morning or afternoon coffee with a cleansing ginger tea - simply slice up fresh ginger root and add boiled, filtered water.

    6. Skin brushing: An effective way to improve lymphatic flow, eliminate toxins and help banish cellulite is dry skin brushing:

    • It’s best to dry brush first thing in the morning before you shower. Start with light pressure until you’re used to the sensation, then move on to firmer strokes.
    • Use a natural bristled brush (can be found at health food stores). Avoid synthetic or nylon brushes or gloves as they’re too sharp and can damage the skin.
    • Start with the soles of your feet, use swift upward strokes and brush from the feet, up the legs, working towards your heart.
    • Once you’ve covered your lower body, move to your hands and work up your arms toward your heart in the same manner.
    • Next (using a long handle brush or get your partner to help out), brush your back.
    • Lastly, work on your abdomen (moving in a clockwise direction to follow the movement of the colon), chest and neck. It’s best to avoid your face as most people’s facial skin is too sensitive.
    • Brush for about 2-3 minutes until your skin is rosy and slightly tingly.
    • Always shower after you dry brush, to wash off the dead skin.
    • Keep a separate dry brush for every member of the family, and be sure to wash it periodically.

    5 Reasons to try Dream Repair Cellular Serum

    5 Reasons to try Dream Repair Cellular Serum

    1. Increases collagen production. In vitro studies on our microalgae extract demonstrated a 17.2% increase in collagen production in just 72 hours, promoting a radiant and naturally plumped complexion. 


    2. Anti-inflammatory and photo-protective. Microalgae, tomato extract and raspberry seed boast soothing and anti-inflammatory properties and also help protect the skin from UV damage. 


    3. Supercharged nutrients delivered to the skin: Carotenoids from microalgae and tomato extract synergise with vitamin E from raspberry seed to provide a very high level of antioxidant activity, helping to defend against free radical damage.  


    4. Provides intensive hydration and moisturisation:   Rich in botanical actives that contain a high level of mixed chain fatty acids and phospholipids to deeply hydrate and moisturise the skin. 

    5. Your skin's daily multi-vitamin: Naturally rich in vitamins A, B, C, D, E, P and K, minerals and omega's 3,6,7 and 9. 

    Spice up your winter

    Spice up your winter

    When it comes to staying healthy, our intuition almost always steers us in the right direction. However, there appears to be real science behind why we crave spicy curries and endless cups of chai in winter.

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    Exercise, how much is enough?

    Exercise, how much is enough?

    Social media is awash with perfectly sculpted bodies and 12-pack abdominals served up as fitspiration and to get you exercising, too.

    It’s reasonable to suspect not everyone you see on screen is as healthy – or feels as good - as their fitspo profile suggests. And some of them may even be overdoing things on the exercise front. 

    Read more

    Immunity Now

    Immunity Now

    Winter has arrived in Australia, so staying strong and healthy is more important than ever. 

    For starters you spend more time in indoors and in close proximity to others, making you vulnerable to picking up viruses and infections. Meanwhile, your immune system - a sophisticated network of billions of cells that move through your bloodstream, organs and tissues – is constantly defending you against invaders that can make you sick such as bacteria, viruses, parasites and some types of fungus. 

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    Sleep Hygiene

    Sleep Hygiene

    There’s a reason why the simple act of sleeping is referred to as 'Beauty Sleep’, as it can have a profound impact on how you look , feel and function, along with your longevity.

    While sleep is not an option the quality of our slumber is. Deep sleep boosts your immune system, improves your cognition and short-term memory, enhances your moods and balances your hormones. 

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    Emotions and the Skin

    Emotions and the Skin

    The saying ‘it’s written all over your face’, is especially true when talking about stress, as studies show it can manifest on the surface of your skin. 

    Stress, just like those other notorious skin sins – smoking, sun exposure and excess alcohol, can wreak havoc on your skin and add years to your appearance.

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    Eating Seasonally

    Eating Seasonally

    Eating in harmony with the seasons encourages good health all year round... 

    Nothing beats a cool salad on a hot summer’s day or warm soup in winter. But often we grab food on the go and end up with meals that don’t suit our bodies or the season.

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    8 ways to stay well at work

    8 ways to stay well at work

    It's easy to glow with good health on summer holidays, but when you return to work, it's hard to avoid slipping into old habits. Here are the Beauty Chef's top tips to staying well in the work place.

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    Balancing your Hormones

    Balancing your Hormones

    Are your hormones getting the better of your skin? Nat Kringoudis gives us her top 6 skin fix-its to help balance your body and keep your skin glowing.

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    5 Ways To Stay Healthy during Party Season

    5 Ways To Stay Healthy during Party Season

    We all like to overindulge from time to time and with the silly season upon us, chances are you'll be out drinking more often than not in the coming weeks! While 'everything in moderation' is always a good motto, there are five practical measures you can implement right now to keep you on the healthy straight and narrow...

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    All About Lactic Acid

    All About Lactic Acid

    When you hear the term ‘lactic acid’, sore muscles rather than skincare is usually the first thing that springs to mind, but when this versatile alpha hydroxy acid (AHA) is regularly applied to the skin, it’s an effective treatment for fighting sun damage, fine lines and premature ageing. Derived from milk, fruits, vegetables and plants, lactic acid is a great natural exfoliant that can be used to refine the complexion, firm up facial sagging and promote collagen growth in the deeper layers of the dermis.

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    Making Gut Health Glamorous by Carla Oates as featured on www.movenourishbelieve.com

    I know it doesn’t sound very glamorous, but beautiful, glowing skin does begin in your gut. So before you think about buying the latest miracle cream or speed dialing your facialist, why not invest your time and money into improving your digestive health? This will help you achieve a smooth and balanced complexion, reducing the amount of skin products you need to get your skin looking flawless and glowing!

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    Why Should I Buy Organic Skincare?


    September is Australian Organic Awareness Month and I am a very proud to be an official Ambassador. At The Beauty Chef we strive to create products that are not only organic and kind to your body, but they’re kind to the environment, too.

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