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    3 tips for good sleep hygiene

    3 tips for good sleep hygiene

    Sleep hygiene is the term used for the routine practised to help get a good night’s sleep. Here are three sleep hygiene habits to help you drift off into a sweet slumber.


    Yes, binge-watching your favourite TV show on your tablet, surfing the web or tapping away on your phone or laptop before bed makes it harder to fall asleep. This is because you are stimulating your brain’s cognitive and electrical activity by firing up your neurons, which prevents you from calming down into a restful state, ready for a good night’s sleep. More than that, the blue light emitted from a device’s screen at bedtime can signal to the brain that it is still daytime, which reduces the body’s production of melatonin, the hormone that regulates the sleep-wake cycle, and helps you drift off to sleep. Give yourself at least half an hour of gadget-free time before bed to rest your brain and signal to the body that it is time to sleep. Avoid temptation by making your bedroom a gadget-free zone, as charging your phone in your room can also disrupt sleep through text and alert sounds and the screen lighting up while you sleep. 

    2. CALM DOWN 

    It’s important to switch your nervous system from a state of high-activity into rest and restore mode. One way to do this is to have a hot shower or soak in a warm bath with a few drops of lavender essential oil or a cup of epsom salts to relax your muscles. Be sure to cleanse your face thoroughly and gently massage in a beauty-boosting hydrating formula. The Beauty Chef Dream Repair Cellular Serum is a perfect addition to your nighttime ritual. You can also try meditating for 10 to 20 minutes before going to bed or lying with your legs up the wall for five to ten minutes to relieve tired leg muscles. Why not try restorative yoga or deep belly breathing exercises to stimulate your parasympathetic nervous system to restore a calm state. 


    A nightcap before bed can make you feel drowsy and can even help you to fall asleep faster, yet drinking before bed can disrupt your deep REM (rapid eye movement) sleep, causing a lighter, less refreshing sleep. This is because drinking alcohol before bed initially produces good slow-wave delta sleep patterns but also increases your active alpha-wave patterns at the same time, which gives mixed signals to the brain, resulting in non-restful and disrupted sleep. What’s more, the effects of this warring brain activity cancels out many of the regenerative and beauty benefits of sleep and may be the reason you wake up tired and suffer daytime drowsiness and decreased concentration. 

    The solution? Avoid drinking alcohol at least three to four hours before bedtime and instead reach for a soothing non-alcoholic drink, like SLEEP Inner Beauty Powder.

    Why you should ditch your device after dark…

    Why you should ditch your device after dark…

    One cannot think well, love well or dine well if one has not slept well, to paraphrase that famous quote by author Virgina Woolf.

    And, it’s fair to say when you look at the research on sleep and its impact on our health, that one cannot expect to glow unless they go to bed on time. 

    Why is sleep such a hot topic right now?

    On average, we are now sleeping two hours less a night than we did 70 years ago and the effects on our wellbeing are becoming impossible to ignore.

    There is growing scientific evidence about the negative effects of short and long-term sleep deprivation.

    Yet the arrival of smart devices has led to some less-than-smart screen behaviours and social media addictions that impact the quality and quantity of our sleep.

    So how much is enough?

    Most of us need at least seven to nine hours sleep a night. For some, 10 is the magic number.

    If you feel like you don’t have time for sleep, think about what you have to gain. Studies have shown people who sleep more enjoy better moods, energy, mental agility, attention spans, memory, gross motor skills and faster reaction times. They also have more balanced hormones and are less likely to overeat and gain weight. Plus good sleep is vital for healthy skin and immunity.

    What happens when we don’t get enough?

    Short and long sleep deprivation have been linked to anxiety, depression, mood swings and irritability, a slow metabolism, overeating and weight gain, forgetfulness, foggy thinking, lethargy, inflammation, oxidative stress, premature ageing, diabetes, high blood pressure, heart disease, alzheimer’s disease and compromised immunity.

    Poor sleep can reduce your body’s production of important hormones such as human growth hormone, thyroid hormone and melatonin, plus it encourages the production of the stress hormone cortisol which can have a negative impact on your skin’s health and overall wellbeing.

    During sleep is when your body protects and repairs damage from oxidation by mopping up free radicals and also when the body detoxifies. So it’s not surprising one study found people who sleep less have an increased risk of health problems.  

    But if that still isn’t enough motivation to send yourself to bed early, poor sleep also lowers male and female testosterone levels which support a healthy sex drive. 

    Good sleep needs to be scheduled …

    Of course, not everyone finds it easy to get enough Z's. It’s estimated up to a third of Australian adults regularly have difficulty either getting to sleep or staying asleep. But there is plenty you can do before bed to improve your sleep.

    Start by scheduling what time you need to get up the next morning and then count backwards nine hours to determine what time you need to go to bed.

    Turn on your red light

    The blue light emitted by screens has been shown to mess with our circadian rhythms and keep our brains awake. But you can go to the display settings on your device and switch the backlight on your screen from blue to red between certain times for example from 7pm to 7am.

    Enforce an electronic sundown and shut down all your devices at least 30 minutes before bedtime. Then leave them to recharge in another part of your home. Resist the urge to take them in your bedroom.

    Dim all of the lights in your home about an hour before bed to signal to your brain it’s time to produce melatonin, the hormone that makes you feel sleepy. If the light on your alarm clock is too bright, move it to another room too.

    Practice good sleep hygiene habits…

    Experiment with sleep rituals that will become second nature, just like cleansing your face and cleaning your teeth before bed. Avoid difficult conversations with your partner or housemates and resist checking social media before bedtime. Take a warm bath in dim light, do some gentle yoga stretches or spend 10 minutes with your legs up against the wall. Then read a book or magazine in bed instead of a screen for half an hour before turning the lights out. Or you could try writing in a journal or meditating to calm your body and mind.

    Indulge in a nourishing nightcap…

    Avoid eating for a few hours before bed because digestion disrupts deep sleep. While alcohol may help you relax and fall asleep quicker, it actually reduces the amount of deep Rapid Eye Movement (REM) sleep you get, thus reducing the quality of your sleep.

    For a more nourishing nightcap, stir one teaspoon of Sleep Inner Beauty Powder into a cup of gently warmed nut or coconut milk.

    Scientifically formulated to soothe your senses and promote deep sleep, it’s a potent, organic, bio-fermented, probiotic and antioxidant-rich turmeric, herb and spice blend.

    Sleep Inner Beauty Powder includes passionflower and lemon balm, herbs which have been used in traditional western herbal medicine as sedatives to support sleep, soothe nerves and relieve mild anxiety symptoms. Plus it contains bio-fermented turmeric (to aid digestion), skin-loving pawpaw, melatonin-rich sour cherry and 1.5 billion probiotics per serve.

    Stir mindfully, sip slowly and then sleep like a baby.


    How-to achieve ultimate wellness in the workplace

    How-to achieve ultimate wellness in the workplace

    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.

    Keep on top of your healthy New Years resolutions, by following our 8 simple tips on staying well in the workplace.

    1. Preparation

    Spending Sunday afternoons planning, shopping and prepping your meals for the week means you're much more likely to eat well all week. Organise smoothie ingredients into zip lock freezer bags, make a batch of overnight bircher oats or granola, pre-chop your dinner veggies and pack salad jars for lunch the night before. Being prepared by making healthy breakfasts and lunches will eliminate that trip to the local café where you may be tempted with not so healthy options.

    2. Break the fast

    A good breakfast comprises of good fats, protein and plant based carbohydrates. Try a smoothie at home and then take your second course (for example a boiled egg, bircher muesli or homemade granola dressed with yoghurt and berries) in a jar to the office. That way you should really feel nourished all the way through to lunch.

    3. Keep healthy desk draw snacks

    Avoid an afternoon energy crash, by making yourself a batch of Glow Raw Energy Barsor Chocolate Balls of Bliss. You can keep them in an airtight container in the freezer ready to grab one as you need it each day. 

    Upgrade your desk drawer snacks with a mix of herbal tea bags, such as;

    • Green tea for mental clarity and antioxidants
    • Peppermint to assist digestion after lunch
    • Chamomile to soothe frazzled nerves

    Keep our favourite protein powder on hand to mix with water or your preferred milk and/or some activated nuts and seed to snack on. Eating protein throughout the day helps regulate blood sugar levels, sustain your energy and helps to avoid energy crashes. 

    4. Keep moving

    Our bodies are simply not meant to sit for long periods. Sitting causes triple flexion, which is when our knees, hips and backs are flexed at the same time. Over time, exercise physiologist Damien Kelly says, some muscles become tight and others weak often resulting in a sore back. “The best and easiest partial remedy is doing 20-30 cobras in the morning and again at night,” he says. “This takes the spine into healthy extension and assists to rebalance and re-nourish the discs. “ 

    Invest in a movement tracker to make sure you meet your daily movement targets. Aim for 10,000 steps a day for good health and 14,000 steps a day for weight loss. “It's important that you don't sit all day at work and then leave all steps to the end of day,” says Kelly. “It's about changing habits. Move when you otherwise wouldn't. Be on your feet. Feel the buzz of being active.” 

    Weave incidental exercise into your day wherever possible because it all adds up to better health. Simple acts like:

    • Taking the stairs rather than the elevator.
    • Getting off the train one stop earlier and walking that little bit extra to work.
    • Using your lunch break to take a walk or even a yoga session.

    Confused about how much exercise you should be aiming for? Read our blog post ‘Exercise. How much is enough?’ for more information.

    5. Slip away for meditation

    A 10-minute meditation session can help to recharge your mind mid-afternoon when your concentration may be starting to flag. Pop into an empty conference room or the local park for some Zen time. Studies show that meditation in the office can increase productivity and lower stress levels. Bring your positive vibes back into the office and spread that good energy around.

    6. Hydrate

    Staying hydrated not only helps keep you focused, but is essential for good health and glowing skin. Steep a pot of your favourite herbal tea overnight in the fridge and then pour it into your water bottle for a delicious iced tea to sip at your desk. If you have a wide-necked bottle (that's easy to clean) add a tablespoon of chia seeds (for fibre, antioxidants and Omega 3 essential fatty acids). Or add a shot of The Beauty Chef's Hydration Inner Beauty Boost which contains bio-fermented organic coconut water, aloe vera and lemon myrtle to help combat dry skin that comes from office air conditioning. Hydration Inner Beauty Boost also contains prebiotics and probiotics to improve gut health and boost your immune system.

    7.  Step outside

    Founder of The Stillness Project, Tom Cronin recommends spending your lunch hour away from computers, phones, air conditioning and fluorescent lighting. “If possible go to a park or get amongst trees somewhere to rebalance,” he says. Studies reveal that your brain will actually get more of a break if you surround yourself in a nature-filled space rather than an urbanised setting. Green environments are found to be a powerful stress-reliever and a great way to refresh the attention span.

    8. Find your balance

    To enhance your creative potential and productivity at work, try going for a dip in the ocean or breathing in sea air during the week. This will give you a dose of negative ions, which help to increase levels of the happy hormone serotonin as well as relieve stress and boost energy. Cronin says, “Finding this balance between hard work, rest and health is the formula for a successful life”. 

    Boost your SPF internally

    Boost your SPF internally

    While external protection is important, sun protection is also an inside job. Let's talk about edible sunscreens; the foods that can help protect you against UV radiation from the inside out.


    Plant foods are rich in antioxidants – fruits and vegetables, nuts, leafy greens, extra virgin olive oil and legumes – and therefore boast sun protective properties.

    Basically, the antioxidant phytonutrients found in plant foods scavenge free radicals, reducing the oxidation caused by sun exposure that damages our skin’s DNA and breaks down collagen and elastin.

    Certified Organic crops contain more antioxidants, according to this review of 343 scientific studies.

    Fruits and vegetables are also rich in skin-loving minerals and vitamins, which help maintain healthy, well-nourished and protected skin. 

    Eat the rainbow of plants – because vibrantly coloured fruits and vegetables are higher in antioxidants and other nutrients – and each individual food boasts its own unique group of these protective plant compounds. By eating a variety of different coloured plants you get a broader range of benefits.

    Think reds (tomatoes, radishes and watermelon) for lycopene, greens (broccoli, cabbage, Brussel sprouts) for sulforaphane, orange colours (carrots, sweet potatoes and oranges) for betacarotene and purples (blueberries, cherries, beetroots, pomegranates and red cabbage) for anthocyanins.

    Along with mopping up free radicals, Vitamin C helps boost your levels of protective glutathione – an antioxidant your body produces to protect itself against free radical damage. You can get plenty of Vitamin C from kiwi fruits, leafy greens, red capsicum, rosehip, papaya, strawberries, oranges, grapefruits and watercress.

    The acerola cherry in one serve of BODY Inner Beauty Powder delivers 100 percent of your recommended daily intake of vitamin C to help protect your body against inflammation and cellular ageing.

    Vitamin E helps your body recycle glutathione and rich sources include almonds, avocado, extra virgin olive oil, wheat germ, soy and sunflower seeds. Vitamin E is also found in ANTIOXIDANT Inner Beauty Boost

    Asparagus is another rich food source of powerful antioxidant glutathione which also helps fight inflammation, one of the main culprits when it comes to premature ageing of the skin and body.

    Compounds are known as tocotrienols (found in oats, barley and rye) belong to the vitamin E family also help neutralise free radical activity and absorb some UV radiation.

    Dunaliella salina, a nutrient dense microalgae found in GLOW Inner Beauty Powder is rich in a powerful anti-oxidant, betacarotene, or provitamin A. This skin-loving and health-giving powder is also a rich source of protective phyto-nutrients dervied from 24 bio-fermented wholefoods.

    Your daily cup of anti-inflammatory green tea or matcha green tea powder (equivalent to 10 cups of green tea) in BODY Inner Body Beauty Powder contains the catechin known as EGCG (epigallocatechin gallate) which helps to counteract the damaging effects of free radicals triggered by exposure to pollution, UV rays, radiation, and chemicals, which can lead to cell and DNA damage. Tea consumption has also been linked to a reduced risk of skin cancer.

    Cacao or dark chocolate (go or at least 70 per cent) contains antioxidants called flavonoids which may protect your skin against sun damage.

    And a study by the University of Arizona found a lemon peel may have a protective effect against squamous skin cancer cells. 

    A diet rich in Omega 3 essential fatty acids will also reduce inflammation and help protect your skin from free radical damage. Good sources of Omega 3's include salmon, sardines, mackerel, algae, flax, hemp and chia seeds.

    Finally, drink plenty of water and stay well-hydrated, especially after sun exposure to maintain healthy NMF (natural moisturising factors) to protect your skin from dehydration.

    It is important to remember that food alone is not enough to protect your skin from UV damage, so make sure you read our previous blog post about ‘Choosing the right sun protection’. 

    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.


    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”. 


    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 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.  


    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. 


    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.


    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.


    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).


    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. 

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