Anti-Ageing & Natural Beauty Tips E-BOOK
Make Every Day Better
CONTENTS
INTRODUCTION
P. 03
THEORIES OF AGEING
P. 04
SKIN THROUGH THE AGES
P. 06
CHEMICALS TO AVOID IN DAILY SKINCARE
P. 08
TOXIN-FREE BEAUTY SWAPS
P. 12
SUPER FOODS FOR STAYING YOUNG
P. 15
RECIPES FOR BEAUTIFUL SKIN
P. 18
EXERCISE – THE NATURAL GLOW
P. 21
YOGA FOR ANTI-AGEING
P. 22
NUTRIENTS FOR BEAUTY & ANTI-AGEING
P. 23
THANK YOU
P. 26
Make Every Day Better
02
INTRODUCTION
Ageing – the Universal phenomenon! As the adage says ‘time waits for no man’, and none of us can escape it. The term ‘ageing’ includes not just physical ageing but psychological and social changes as well. The process is multidimensional – for example a person’s reaction time may become slower with age, while knowledge of world events and wisdom may expand. In many cultures the elderly are bestowed with respect from the young, believed to have earned this over time. Ageing is among the largest known risk factors for most human diseases. Roughly 100,000 people worldwide die each day of age-related causes. In this e-book we are referring only to the physical aspects of ageing. We will look at external (physical appearance) support through naturally nourishing treatments, as well as essential internal support helping prevent the breakdown of structures that tend to decline/decay with age.
The pursuit of everlasting beauty Australians spend over $7 million a year on products that promise to lighten, darken, tighten and lift. But there is an overwhelming amount of evidence that suggests if you are tired, unwell, stressed, with a sedentary lifestyle and poor diet, no cream will be able to banish your sallow skin, brittle hair and dark circles. We have scrutinised and analysed all the very best natural beauty and anti-ageing solutions so that you can arm yourself with the least toxic and most economical ways to maximise your youthful glow and energy levels. There is much that can be done to increase quality and lifespan, by paying close attention to how we live. Even a few small changes may have a considerable impact on the quality of life we lead and even the number of years we are around!
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03
THEORIES OF AGEING
In spite of the many advances made by modern science, the real causes of ageing and lifespan remain, on the whole, a mystery. However there are a number of very sound theories that when addressed, can have profound results. We will discuss two theories of ageing here, first the ‘free radical theory of ageing’ and then the ‘cross-linking theory of ageing’.
Free radical theory of ageing The free radical theory of ageing ascertains that the free radicals we encounter daily in our environment (from pollution, chemicals etc.) cause chain reactions of damage at a cellular level. A free radical is a molecule with an unpaired, highly reactive electron that causes a chain of tissue damage in its wake. Oxygen free radicals are formed in your cells naturally, however some are produced by such factors as exposure to environmental toxins. For a visual image of free radical or oxidative damage, imagine the white flesh of a freshly cut apple. Now imagine it 10 hours later, brown and shrivelled. This is the effect that oxidation has on body tissue. During ageing, damage produced by free radicals cause cells and organs to stop functioning normally. Free radicals can be neutralised or ‘mopped up’ with strong antioxidant activity. Weaker antioxidants such as vitamin C can actually become free radicals themselves. It is estimated that the antioxidant potential of OPCs (see last chapter Anthogenol) is up to 50 times stronger than that of vitamin E, and 20 times more potent than vitamin C. However, OPCs and vitamin C work together synergistically to fight free radical damage.
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Cross linking theory of ageing When we are young our collagen and other connective proteins have a gel-like quality to them lending structural support and the appearance of firmness. When cross-linking occurs tissue becomes stiffer. When tissues stiffen, they do not function as efficiently. Many of the symptoms of ageing have to do with the stiffening of tissues. Free radicals and cross-linking damage the collagen and elastin in connective tissue which makes the skin sag and muscles lose their firmness. Cross linking is caused by bonding together of collagen protein molecules. When a number of protein molecules are bound together, or ‘cross-linked’ they can no longer move as freely and can get so tangled that they no longer function effectively. The accumulation of cross-linked proteins damages cells and tissue and slows down bodily processes. Collagen which has become cross-linked due to free radical damage prevents proper cell nutrition and waste elimination therefore lowering cell vitality which in turn reduces the vitality of the whole organism. In younger years the body produces enzymes which break down excess cross-linkages. This keeps our skin and muscles, veins and capillaries strong but flexible and supple. However with ageing cross linkage occurs faster than these enzymes can break it down. This is due to the fact that the enzymes tend to be reduced with age and because cross-linking accumulates as we get older. Cross-linking is a major factor for the loss of elasticity in our body’s tissues that comes with age and for the increased brittleness of rigid tissues characteristic of ageing. The inhibition of cross-linking plays an important role in the reduction of the appearance of premature ageing of the skin and in the maintenance of healthy connective tissue.
CROSS-LINKING THEORY OF AGEING YOUNGER SKIN smooth complexion
OLDER SKIN lined complexion
EPIDERMIS DERMIS
CROSS-LINKING Collagen proteins - elastic
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Collagen proteins - rigid
05
SKIN THROUGH THE AGES Whilst there are definite changes through the ages, it has certainly become more and more challenging to tell a person’s age due to women (and increasingly men) taking a proactive stance to their skincare. Combine this with the trend for botox and fillers, and we’re now seeing magazine headlines claiming “50 is the new 30”!
20’s - Fresh faced
At this age your skin is pretty much perfect. It’s fresh, dewy and plump with collagen. Collagen is restored more effectively, skin is resilient, meaning you can get away with quite a lot! For example staying out late, drinking a little too much and having a burger doesn’t often show as far as your skin is concerned. At this age most women do not have any wrinkles at rest (meaning no lines when the face isn’t animated), although there may be a few freckles and possibly the odd sunspot. Your perfect skin plan: Rule number one is to avoid heavy creams and oily products in order to keep pores clean and clear. Also, use a daily natural sunscreen. While anti-ageing products are increasingly pitched towards a more youthful market, they’re really not necessary. Regular, gentle exfoliation and moisturising is enough. See our Toxin-free Swaps for great suggestions you can use at home.
30’s - Preventative measures
By the time you hit your 30s your skin is less forgiving and your restorative capacities are slowing down. You will probably have developed lines that show at rest and more when your face is animated, such as laugh lines around the eyes. You might also have started to develop sunspots or have some blood vessels showing around the nose. At this age, skin is beginning to lose some elasticity, meaning it’s not as taut as it once was. Unfortunately, it can also become acne prone. It’s common for women in their 30s to have to deal with both wrinkles and pimples! Your perfect skin plan: You should wear a natural sunscreen all year round. Make sure you exfoliate at least twice weekly and moisturise daily. You may look at introducing a topical retinoid (Vitamin A) product or some kind of anti-ageing treatment to your night-time skincare regime.
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40+ Inner glow
It is in this decade that those fine lines turn into actual wrinkles and freckles become sunspots. Unfortunately you’re also now even more likely to sport broken blood vessels and skin will have begun to sag a little more due to a loss of elasticity. You won’t have that plump fullness to your features any more, especially if you’re thin. Women in their late 40s may have entered peri-menopause (the period leading up to menopause) and will also most likely experience skin dryness due to lack of the hormone oestrogen. However, there is an upside to all of these changes: no more pimples! Your perfect skin plan: Women in this age bracket should exfoliate regularly, perhaps daily, in order to keep skin looking fresh. Regular exfoliation also helps skin to absorb your daily moisturiser and night-time antiageing products. Again, natural suncreen remains of the utmost importance. Using a natural face cream/moisturiser that contains sunscreen is an easy fix.
Fabulous 50s and Beyond
Most women over 50 tend to experience dullness, dryness, rough texture, fine lines and sagging of the skin. Your perfect skin plan: Because of increased dryness, use gentle cleansers that do not strip the skin (see our Toxin-free swaps section on cleansing). Opt for cream or lotion formulas that can be rinsed or tissued off, as they leave the natural lipid (oil) layer of the skin intact. Opt for cleansers that exfoliate with jojoba beads or mild alpha-hydroxy acids and use these at night. Another nightly ritual should be using a serum which is a concentrated treatment formula developed to target individual skin issues. Top off with a luscious night cream, preferably organic. Important note: seek out natural sunscreens, where possible, using zinc and other minerals instead of harsh chemicals.
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CHEMICALS TO AVOID IN DAILY SKINCARE On average women add more than 200 chemicals to their skin daily, and more than 60% of these chemicals get absorbed directly into the bloodstream. We need to be aware of some of the more toxic substances that may be lurking, even in supposedly “natural” products. Just like being aware of what is in the food we buy, it’s time to become more aware of what other substances we’re introducing into our bodies. Technology has increased our access to information, and we should use it to assess the many ingredients listed on items we use daily on our skin. We can now google some of the strange sounding chemicals and substances found in sunscreens, skincare creams, deodorants, toothpastes and cosmetics, using our mobile devices right at the point of purchase. There are now even an array of smartphone apps such as Skin Deep, Think Dirty and Bakodo than enable you to scan bar codes of skincare/cosmetics you are thinking of purchasing. The idea is they have assessed the product ingredient list to warn you about any hidden nasties. However many products still appear as “not found” in their database (which is expanding). They are all US based, so could be limited for Aussie use. Think Dirty certainly appears to be the most popular. Listed in the table below is our assessment of common chemicals found in skincare and cosmetic products. Please be aware that products can, through clever packaging and wording, sound pure, but don’t believe the marketing hype until you read the ingredients list. AIso the words “natural” and “all- natural” are not regulated labeling terms.
CHEMICAL GUIDE CHEMICAL
ACTION
POTENTIAL HEALTH HAZARD FOUND IN
COMMENTS
Parabens
Preservative, prevents bacteria growth
Readliy absorbed through the skin and have been identified in biopsy samples from breast tumors, they are associated with increased risk of breast cancer
About 85 % of cosmetics contain parabens
Synthetic Colours (eg. FD&C Blue No.1, D&C Red etc.) or CI followed by a five digit number (usually between 75000 and 77000).
Provide colour
These are derived from petroleum or coal tar sources, can be contaminated with heavy metals, can irritate the skin and are linked to ADHD in children. Also potentially carcinogenic
BHA and BHT
Hard for the liver to metabolise Preservative, prevents oils going May cause cancer and interfere with rancid hormone function
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Makeup, body washes, deodorants, shampoos, moisturisers and facial cleansers
These dyes are banned in Europe! Some expensive Soaps, shampoo and cosmetic brands claiming to conditioner, toner products, contain “herbal extracts” use cosmetics, mouthwash and these numbered dyes in face toothpaste care products, so don’t be fooled by fancy packaging
Moisturiser, makeup, etc
Harmful to fish and other wildlife Also used in cereals, breads, crackers, snack foods, gum, pet food
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CHEMICAL
Cyclomethicone and siloxanes
DEA, MEA and TEA
Phthalates
ACTION
POTENTIAL HEALTH HAZARD FOUND IN
Softens, smooths and moistens
May interfere with hormone function and reproduction and may damage the liver
Used for a creaming or foaming effect
Plasiciser used to increase the flexibility and softness of plastics
Formaldehyde and formaldehydereleasing preservatives (look Preservative, also for DMDM prevents bacteria HYDANTOIN, DIAZOLIDINYL UREA, growth IMIDAZOLIDINYL UREA, METHENAMINE, or QUARTERNIUM-15)
COMMENTS Harmful to fish and other wildlife
Moisturisers, makeup, hair products
Not as hazardous as other chemicals, as skin absorption is low
Skin, eye and respiratory tract irritant, is classified as “possibly carcinogenic to humans” by the IARC Moisturisers and shampoos Harmful to fish and other wildlife (International Agency for Research on Cancer)
Known endocrine distrupor (interferes with hormone function) and toxic to reproduction
Nail polish, cosmetics, perfumes and hair sprays
Linked to occupational related cancers: nasal and nasopharyngeal. It is known to cause allergic skin reactions and it may also be harmful to the immune system
Nail polish, body washes, conditioners, shampoos, cleansers, eye shadows, nail polish treatments
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Unfortunately this chemical is not always listed in the product ingredients Harmful to fish and other wildlife
This chemical was deemed as a human carcinogen by The International Agency for Research on Carcinogens (IARC)
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CHEMICAL
ACTION
Parfum/ Fragrance
Provides pleasant or “signature” smell
Petrolatum (also known as petroleum jelly)
E (SLES) and Sodium Lauryl SulfatE (SLS)
POTENTIAL HEALTH HAZARD FOUND IN
COMMENTS
Associated with asthma, allergies, dermatitis, respiratory distress and potential effects on the reproductive system. Some linked to cancer and neurotoxicity
Some are harmful to fish and other wildlife
Moisture barrier and shine enhancer
Petrolatum is a semisolid mixture of hydrocarbons obtained from petroleum that can be contaminated with cancer-causing impurities
Surfactant/ Foaming agent (creates lots of bubbles!)
Dissolves the natural oils in the skin, causing a drying effect. Has a potentially irritating effect on the skin, lung and eyes. SLES can be contaminated with 1,4-dioxane, which may cause cancer. SLS has the potential to interact and combine with other chemicals to form nitrosamines, a carcinogen. These combinations can lead to a host of other issues like kidney and respiratory damage. SLS may also damage the liver
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Perfume, conditioner, shampoo, body wash, moisturisers and deoderants
Hair products, lip balm/ lipstick, skin care products
Shampoos, soaps, cleansers, bubble bath, toothpaste, shaving cream
The European Union considers it a carcinogen and restricts its use in cosmetics Petrolatum comes from crude oil, and as such is not a renewable resource
Contained in no less than 90% of personal care and cleaning products. SLS is cheap and is also used in garages to degrease car engines. Beware “natural”, “herbal” or even “organic” products especially shampoos, read labels as they may still contain SLS or SLES Harmful to fish and other wildlife
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CHEMICAL
ACTION
Anti-microbial/ anti-bacterial
Triclosan
POTENTIAL HEALTH HAZARD FOUND IN
May interfere with hormone function, especially thyroid and reproductive hormones. It also may contribute Toothpaste, soaps, hand to the development of antibioticsanitisers and deodorants resistant bacteria
COMMENTS Scientific research has failed to provide enough evidence that antibacterial soaps containing triclosan provide more protection against bacteria than regular soap and water Harmful to fish and other wildlife
Propylene glycol
Preserves moisture content
Sunscreen chemicals Absorbs ultraviolet (benzophenone, light to prevent PABA, avobenzone, sunburn homosalate and ethoxycinnmate)
Can irritate and penetrate the skin. It has been associated with causing dermatitis as well as hives
Endocrine disruptors that may also cause cellular damage and cancer in the body. Common names are benzophenone, PABA, avobenzone, homosalate and ethoxycinnmate
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Moisturisers, sunscreen, makeup products, conditioners, shampoo and hair sprays
Sunscreen products
Used in dog food and is a key component in some newer automotive antifreeze
Despite access to abundant sunshine, the majority of Australians are deficient in vitamin D, due in part to overuse of suncreens
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TOXIN-FREE BEAUTY SWAPS While there are a huge array of ‘natural’ beauty products on the market, they vary widely in terms of how natural or organic they really are, and the quality and quantity of the active ingredients. As mentioned in the previous “Chemicals” chapter, marketing can create the look and feel of a “pure, natural” product when, on closer inspection, this is sometimes quite false. We’re going to look at replacing some of these everyday products at home for a fraction of the cost, with ingredients you can find in your kitchen cupboard or fridge! For example virgin coconut oil can be used as a nourishing moisturiser for your skin and hair. A mix of olive oil and refined sugar makes an excellent scrub, and raw honey can be used as a nourishing face mask. Read on for many more options!
Deodorant and antiperspirant Antiperspirant and deodorant products introduce aluminum into the underarm area, in a woman this is dangerously close to lymph nodes near breast tissue. Preventing perspiration is the body’s natural way to eliminate toxins. Natural Swaps: 1. Baking soda – is there no limit to the virtues of this substance?! Mix equal parts baking soda and coconut oil (a natural antibacterial and anti-fungal) for a easy to use combo that is very effective for preventing body odour. 2. Rock Crystal – use under the arms and on the feet. Effective for light/medium perspiration.
Cleanser/Exfoliator
Many cleansers contain nasty chemicals such as sodium lauryl sulphate (SLS), fragrances and colours. Natural Swaps: 1. Orange juice contains fruit acid that naturally loosens dead skin cells. Cut a fresh orange in half and squeeze the juice of one half into a bowl. Add 1/4 cup granulated sugar and 1/4 cup olive oil and then blend into a moisture-rich scrub. 2. Walnuts are rich in healthy oils, and make for extra-gentle sloughing. Blend 1/4 cup shelled walnuts, 1/2 cup olive oil, and a tablespoon of honey. 3. For a more gentle cleanser, mix 1/2 whole milk (preferably organic) with warm water and apply to the face as a wash.
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Facial toner
Toners don’t usually contain as high of levels of chemicals as other beauty products (except sometimes colours), however the natural alternatives are equally, if not more, effective. Natural Swaps: 1. Organic Apple Cider Vinegar diluted (1 tsp per 10ml) apply to face following cleansing. The vinegar scent fades as soon as it dries, add a few drops of essential oil if you don’t like the smell. Apple cider vinegar tightens, brightens and freshens the skin and helps prevent dry skin and breakouts. 2. Oats and oatmeal contain beta-glucan, a soluble fibre that creates a thin, moisture-retaining film on the surface of the skin. This has a soothing and anti-inflammatory effect. Place a handful of whole oats in a clean washcloth and secure at the top, then place into a basin full of warm water and squeeze 4-5 times. When the water turns cloudy, splash on the face and pat dry.
Moisturiser Many people use foaming cleansers that contain chemicals (such as SLS) that strip the natural oils out of the skin, then have to turn around and slather on large quantities of moisturiser to relieve the dryness! You may find by switching to natural cleansers you need less moisturiser anyway. Here are some great alternatives to some of the over-priced products on the shelf. Natural Swaps: 1. Pure organic coconut oil is able to penetrate the skin and the natural fatty acids help with wrinkles, dry skin, and other skin problems. Can also be combined with other oils, butters, essential oils and herbs to create solutions for your specific skin-type. 2. Avocado oil is abundant in fatty acids to help balance the skin’s moisture levels. It also contains antioxidant vitamins A, C, and E to protect the skin from further damage. Use alone or combine equal parts avocado oil and evening-primrose oil (which supports collagen synthesis with its gamma linoleic acid) in a sealable bottle and shake to blend.
Toothpaste Most of the big brand toothpastes contain chemicals and synthetic dyes (but note there are some natural less toxic varieties on the market too). Toothpaste is not designed to be swallowed however given that most of us brush our teeth two or three times a day, that’s 730 to 1,095 times a year! So we are bound to consume a portion of that, not to mention absorb through the oral membranes. Natural Swap: Mix 2/3 cup baking soda with 1-2 tsps peppermint extract or few drops of peppermint essential oil and mix into a thick paste. Add 1 tsp fine sea salt (optional) and mix with water to create the desired consistency. Squeeze or scoop onto toothbrush and brush as normal. This has a slightly salty minty taste and also a natural whitening effect. Some people use pure baking soda, which works great, but is a little bitter. Note: you can substitute spearmint, orange or any essential oil you prefer the taste of.
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Teeth whiteners Most teeth whiteners contain high levels of peroxide and other chemicals. If you’re looking for whiter teeth the best treatment is a healthy diet, but some natural options can help speed up the teeth whitening process. Natural Swap: Pure baking soda. Once to twice a week apply baking soda to your toothbrush and brush lightly in small circles for five minutes before regular brushing.
Hair treatment Most shop-bought hair treatments are chemical-laden. This healthy alternative is a little messy, but highly effective. Natural Swap: The high protein content in eggs helps improve hair’s resilience and luster. Whisk together 1 egg, 2 tablespoons coconut oil (rich in moisturising fats), and 2 tablespoons sesame oil. Apply the mixture to dry hair and wrap a hot, moist towel around your head. Wait for 5-10 minutes then shampoo and condition as usual preferably with organic non-chemical shampoo & conditioner.
Eye make-up remover The sensitive, fine skin around the eyes should not be exposed to unpronouncable substances! Keep it simple and natural with the following alternative. Natural swap: Olive oil and/or coconut oil are great at removing mascara and eye makeup, and they also soften around the eyes, helping to prevent fine lines and wrinkles. Alternative: add equal parts with hazel and olive oil for a more toning effect. 
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SUPER FOODS FOR STAYING YOUNG
The following dozen foods have been selected for their nutrient content whether it be antioxidant-rich vitamin C to slow ageing, omega fatty acids to nourish and plump the skin, or zinc to soothe and heal skin irritations, reduce acne and heal wounds. Recipes containing some of these foods can be found in the next section. So eat up!
Avocado
The main skin benefit of avocados is due to the oleic acid (an omega-9 monounsaturated fatty acid) content that helps maintain moisture in the epidermal layer of the skin, helping make it soft and hydrated. Oleic acid is also involved in regenerating damaged skin cells and reducing facial redness and irritation. Avocados also contain high amounts of anti-ageing antioxidant carotenoids like alpha carotene, beta carotene, beta cryptoxanthin, zeaxanthin and lutein, and also vitamin C for the production of collagen and elastin.
DID YOU KNOW? Applying cold pressed avocado oil to your hair will give a glossy sheen while strengthening and moisturising the strands. Some believe that avocado oil also stimulates hair growth.
Blueberries
Good things come in small packages! The strong antioxidant activity in blueberries provide protection from premature ageing. The deep blue/purple colour is a result of compounds called anthocyanins, powerful antioxidants that shield the skin against harmful free radicals that can damage the collagen that keeps your skin firm. Also packed with vitamin C, another antioxidant crucial for collagen production. DID YOU KNOW? Blueberries are ranked number one in antioxidant activity by the U.S. Department of Agriculture compared to 40 other common fruits and vegetables.
Cucumber
A powerful internal cleanser, cucumbers help to maintain clear skin and form strong collagen fibers due to the high silicon content. Hint: don’t peel them, the highest amount of silica is in the skin. Cucumbers also contain 95% water which hydrates and replenishes body fluids, helping eliminate toxins. DID YOU KNOW? Cucumbers can not only be used to reduce eye puffiness and dark circles but also can be used on skin to fade freckles, treat sunburn, and reduce the appearance of cellulite!
Dark chocolate
Dark chocolate (at least 60%) contains high amounts of flavanols, helping skin stay hydrated and protected from sun damage. Research conducted by the Journal of Nutrition found that people who eat dark chocolate have smoother skin texture, experience 25% less redness when exposed to the sun and their skin retains moisture more readily. DID YOU KNOW? Dark chocolate has more antioxidants than red wine or green tea! See our recipe section to make your own.
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Kiwi fruit
It may be small but this fuzzy little fruit packs a big vitamin C punch providing antioxidants, which help to keep skin firm, reduce the appearance of wrinkles, and are great for healthy bones and teeth. The fibre of Kiwi helps bind and move toxins from your intestinal tract. Kiwis are a good source of vitamin E, an antioxidant known to protect skin from degeneration. Kiwi fruit is also very alkalising which helps create more youthful skin. DID YOU KNOW? The skin of a kiwi is completely edible – in fact, consuming the fuzzy outer shell actually makes the fruit more nutritious. The skin of a kiwifruit contains fibre and vitamin C.
Leafy green vegetables
Kale has indeed had much PR as the celebrity vegetable but spinach, silverbeet, bok choy and other leafy greens are also rich in nutrients and antioxidants. Kale and spinach are nutritionally similar, both loaded with lutein, which keeps your eyes healthy and sparkling. They contain vitamins A, C, E and K, which are all hardworking anti-aging agents. They also have anti-inflammatory benefits that help you stay less bloated and can prevent puffiness in the face. The mineral content includes potassium, calcium, iron, magnesium to support healthy skin and copper which boosts the synthesis of melanin (a pigment that protects your skin from the sun). DID YOU KNOW? In the green vege wars, Kale has more vitamin K, protein, vitamin C and betacarotene, but spinach wins on iron, magnesium and potassium.
Pomegranate
Pomegranates protect and strengthen skin cells on the surface and regenerate cells in the deeper layers of skin. Compounds in pomegranates inhibit enzymes that break down collagen, supporting the skin’s integrity and improving skin elasticity. Pomegranates contain antioxidants that fight and repair free-radical damage reducing ageing, hyperpigmentation and age spots. Pomegranate seed oil penetrates the skin to fortify moisture and contains punicic acid, an omega-5 fatty acid, which helps lock in moisture and fight bacteria. DID YOU KNOW? In India the white flesh of the fruit is combined with salt, pepper and ginger and used as toothpaste.
Pumpkin seeds
Mineral-rich and a great source of B vitamins, pumpkin seeds also boast phytonutrients and fatty oils, which help to foster clear skin. They are a good source of zinc, which aids in skin cell renewal and repair. Zinc has also proven effective in treating acne. Insufficient zinc levels may result in hair loss, thin and dull looking hair and early greying. Pumpkin seeds help keep your hair, nails, skin and eyes healthy. DID YOU KNOW? Pumpkin seeds are called pepitas in Mexico and they are an essential part of Mexican cuisine.
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Sweet potatoes
Sweet potatoes are packed with beta-carotene (which is what gives the orange colour), an antioxidant that fights ageing and is also converted to retinol (vitamin A) by the body. Many creams, potions and serums extol the virtues of vitamin A and charge large sums for the privilege, save yourself some cash and eat it instead! DID YOU KNOW? Sweet potatoes have a low glycaemic index (GI) - the glycemic index indicates the impact a food substance has on blood sugar levels and low GI foods are generally seen as better for our health.
Tomatoes
Tomatoes are the best source of the anti-ageing antioxidant lycopene. Surprisingly lycopene in tomatoes is more easily absorbed when it is cooked, so add chopped tomatoes liberally to your cooking. Lycopene is a carotenoid that gives many fruits and vegetables their red colour. DID YOU KNOW? 2011 research published in the British Journal of Dermatology found that eating tomato paste rich in lycopene daily for 12 weeks reduced the skin’s sensitivity to sunlight, and increased the production of collagen, important for healthy-looking skin.
Walnuts
Walnuts are great for your skin inside and out (see Natural Swaps exfoliation). High in omega-3 fatty acids, vitamin E, antioxidants, B vitamins and fiber, adding walnuts to your daily diet will help ensure smoother skin, healthy hair, brighter eyes, and strong bones. DID YOU KNOW? Walnuts may be high in (good) fat, but they actually increase satiety (feeling full or satisfied) so including them in your diet can actually help you lose weight. Always store in the fridge.
Wild salmon
Wild salmon - not farm-raised - is one of the best food sources for omega-3 fatty acids, which helps keep your skin supple and moisturised. Salmon also contains selenium, a mineral that protects the skin from sun exposure. The vitamin D in salmon helps keeps your bones and teeth strong and healthy, and despite our sunny weather the majority of Australians are deficient. There are many ways to enjoy this tasty superfood, see our recipes section. DID YOU KNOW? Adult salmon are excellent jumpers and have been known to cover over 3,200 kilometres to reach their spawning ground.
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RECIPES FOR BEAUTIFUL SKIN Home Made Tomato Paste
Serves: 6 V VG GF DF
Daily Gorgeous Skin Smoothie
Serves: 2 V VG GF DF
Ingredients 2 cloves of garlic, finely chopped Directions 1-2 onions, chopped Water sauté garlic, add the chopped onions until they are 8-10 tomatoes, chopped translucent. Add the tomatoes and herbs. Simmer for 30-45 1-2 t dried mixed Italian herbs minutes. Remove from the heat, drizzle with olive oil, and add Olive oil sea salt and freshly ground black pepper to taste. This can Sea salt be used with risotto, pasta, as a pizza base or dipping sauce with corn chips.
Ingredients 2 C spinach ½ cucumber 1 small avocado ½ C mango (fresh if available, otherwise frozen) Juice and zest of 1 orange Juice of 1 lime 2 C coconut water (or water) to cover 1 T chia seeds or hemp seeds 2 T pumpkin seeds
Baked Salmon and Kale in Spicy Tomato Sauce
Ingredients 1 T olive oil 4 cloves garlic, finely chopped 1 t finely chopped ginger 1 can diced tomatoes ½ cup no-salt-added tomato sauce 1 t cumin powder ¾ t salt ½ t each of: Black pepper, salt, coriander, cinnamon and chilli flakes 1 bunch kale, tough stems removed leaves chopped 4 salmon fillets KEY: T = tablespoon t = teaspoon
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C = cup
Directions Blend all ingredients in a blender or bullet. This makes a delicious smoothie that is perfect for breakfast.
Serves: 4
GF DF
Directions Cook the garlic in oil over a medium stove for about a minute, add the diced tomatoes, tomato sauce, spices and salt and continue to cook until boiling, then reduce to medium-low and cook for about 10 minutes, stirring occasionally, to form a slightly thickened sauce. Arrange the kale evenly in the baking dish. Place salmon fillets on top of the kale. Pour the sauce over the salmon and cover with aluminium foil; bake in a moderate oven (180 degrees) for approximately 12 minutes, until the fish is nearly cooked through and the kale has wilted. Uncover and bake for a further 5 minutes.
V = vegetarian
VG = vegan
GF = gluten free
DF = dairy free
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V VG GF DF
Choc-blueberry Yoghurt Dessert (served in tall glasses)
Ingredients ½ C fresh or frozen blueberries 2 C Plain yoghurt 2 ½ T mini dark-chocolate chips Walnuts and almonds – chopped Honey, rice malt or coconut syrup
Serves: 4
Directions Mix chopped walnuts with honey, rice syrup or coconut syrup and bake in a hot oven for 10 minutes, or until golden. Leave to cool. Spoon 1 tablespoon of blueberries (thaw first if frozen) into each tall glass. Add 1/4 cup yoghurt over berries in each glass, then top each with 1 teaspoon mini dark-chocolate chips and 1 tablespoon nut mixture. Repeat with another layer of berries, yogurt, chocolate, nuts and then serve.
Dark chocolate – DIY Ingredients ½ C coconut oil ½ C cocoa powder 3 T maple syrup (can substitute with honey) ½ t vanilla extract Optional: chopped nuts, orange zest or coarse sea salt
Kiwi fruit and pomegranate salsa
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Serves: 4 V VG GF DF
Directions Melt coconut oil in a saucepan over a low heat. Add cocoa powder, maple syrup (or honey), and vanilla extract and mix well. Pour mixture into a tray and freeze or refrigerate until set, about 1 hour. You can shape chocolate however you like depending on the dimensions of the container it sets in.
Serves: 2-4 as a side dish V VG GF DF
Ingredients 4 kiwifruit roughly chopped 3 T pomegranate seeds 1 small avocado chopped 1 T diced red onion 1-2 t finely chopped fresh red chilli, or 1 t dried chilli flakes 1 T chopped fresh coriander 1 t lemon or lime juice Few drops of stevia, or ½ t brown sugar Pinch of salt and pepper
KEY: T = tablespoon t = teaspoon
V VG GF
C = cup
Directions Place all the ingredients except the avocado, salt and pepper in a bowl and mix thoroughly. Gently fold in the avocado (so it doesn’t get mashed or bruised). Add salt and pepper to taste. Serve as a side dish with a delicious curry, or with fresh fish. Can be eaten on its own as a light lunch with crackers or pita bread.
V = vegetarian
VG = vegan
GF = gluten free
DF = dairy free
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V VG GF DF
Sweet potato salad
Serves: 4 V VG GF DF
Ingredients 2 large sweet potatoes, peeled and cubed ½ T olive oil Pinch of cinnamon, paprika, cumin and salt 1 C quinoa 2 T pumpkin seeds 2 C salad spinach 2 C salad rocket Dressing 1½ T tahini 1 T olive oil ½ lemon, juiced Salt to taste
Directions Preheat oven to 190 degrees. Toss sweet potatoes with olive oil and spices and bake in the oven for 30-40 minutes, or until cooked through. Whilst the sweet potatoes are in the oven, cook the quinoa. Stir vigorously all dressing ingredients in a small bowl. Allow the sweet potatoes to cool about five minutes and then add to the greens, quinoa and pumpkin seeds. Toss in the dressing and serve immediately.
More Super food eating tips:
Avocados: Try with tomato, tahini, chopped parsley and cracked pepper on toast for a healthy breakfast. Blueberries: Eat on their own as a snack, add frozen to smoothies for an antioxidant hit. Cucumber: Try juicing organic cucumbers with spinach, apple and a squeeze of lemon. Dark Chocolate: Crumble it over plain yoghurt and fruit for a healthy dessert. Kiwi fruit: Peel and quarter, place toothpick in center of each piece for an easy snack. Leafy green vegetables: Add toasted seeds and a light dressing to temp consumption with every meal. Pomegranate: Cut the fruit open and hit it hard to release the seeds. Seeds can be frozen so you can stock up when the fruit is in season. Try pomegranate juice (easy to find in supermarkets) in smoothies and salad dressings. Opt for one not made from concentrate if possible. Pumpkin seeds: Combine with sunflower seeds and/or pine nuts and dry fry for a delicious snack or addition to salads. For a salty snack sprinkle with tamari then bake in the oven. Great to replace chips in kids school lunches. Salmon: Grilled, baked, in brown rice sushi, with a salad, or with a side of lightly steamed green asparagus. Sweet potato: Eat them mashed, roasted with rosemary and sea salt, or added to a spicy curry. Tomatoes: Roughly chop and add salt and pepper as an easy side dish for lunch or dinner. Walnuts: Eat a handful by themselves or toss into salads, pasta, or dessert.
KEY: T = tablespoon t = teaspoon
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C = cup
V = vegetarian
VG = vegan
GF = gluten free
DF = dairy free
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EXERCISETHE NATURAL GLOW Daily exercise can improve your complexion as it increases blood flow, purges impurities through sweat and brings more oxygen to the skin, so find an exercise regime you enjoy, and get started!
1. Exercise makes you sweat. Sweat purges your body of toxins that can clog pores and plague your skin with pimples and blemishes. The body only has so many mechanisms to rid itself of toxins; the kidneys, the lungs, the liver, and the skin. Exercise increases blood flow to the skin and allows the sweat glands to rid the body of toxins. Once you sweat out those toxins, it’s important to wash them off you don’t want to leave them sitting on your skin. Always shower after a workout to prevent bacterial or fungal infections that may occur from dirt clogging up your pores.
2. Exercise tones your muscles. The more toned you are beneath your skin, the healthier your skin will look and feel. The stronger and firmer your muscles are, the more support your skin will have, and the more firm and elastic it will appear. Toning your muscles may also help to minimize the appearance of cellulite. You can’t exercise cellulite away, but you can help it look better.
3. Exercise boosts oxygen and blood flow to the skin. Exercise gets the blood flowing, and that increased blood flow carries more oxygen to the skin. The boost in blood flow and oxygen to the skin cells also carries nutrients that improve skin health, supporting all the effort you make with moisturisers and other skin care products on the skin surface.
4. Exercise eases stress. Exercise has long been known as a great way to relieve stress. Those mind- body benefits may extend to your complexion. Stress elevates cortisal and other hormone production and suppresses the body’s ability to heal, but regular workouts can keep stress, and possibly hard-to-manage skin conditions, under control. When you’re feeling tense, let exercise keep any frown lines at bay, too.
5. Exercise gives your complexion a beautiful, natural glow. When you exercise, your skin starts producing natural oils that help skin look supple and healthy. While that can naturally moisturise skin, remember to cleanse your face gently as part of your skin care routine when you shower to prevent any breakouts. Make exercise your secret skin care ingredient for a ounger- looking, healthier, and smoother complexion.
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YOGA FOR ANTI-AGEING
The older we get the more responsibilities we often need to juggle, which causes stress. Unfortunately stress speeds up the ageing process, one solution is the focused relaxation and stretching yoga brings. In addition to reducing stress, yoga helps increase blood circulation and reduce toxins in the body and inverted postures (shoulder stand and cobra featured below) increase blood supply to the head, which helps your skin glow. Like all exercise, approach gently and with caution, particularly the inverted poses.
SPINAL ROCKING
From a sitting position, bend your knees putting your hands underneath and bending your head down. Keeping your spine rounded, gently roll back and forth, being mindful not to straighten your spine as it is the curve of the spine that enables the rolling/rocking motion. You should feel the massaging action on your spine. Roll for around 1 minute. Benefit: This action has a massaging effect along all the vertebrae in the neck and spine, helping keep the spine more flexible and youthful. When done in the morning it helps to overcome stiffness that people often feel on waking up.
SUPPORTED SHOULDER STAND
Lie flat on your back. Inhale deeply while raising your legs and spine until the toes point to the ceiling. Body weight rests over the shoulders and the back of the neck. Support the body with hands placed on the center of the spine between the waist and the shoulder blades. Keep your spine and legs straight. Hold, breathing deeply, for 2 minutes. Benefit: The shoulder stand increases blood flow to the head and thyroid gland which is mainly responsible for maintaining ideal weight and youthful appearance.
PLOW POSE
From supported shoulder stand, exhale and bend from the hip joints to slowly lower your toes to the floor above your head. Keep the torso perpendicular to the floor and your legs straight and fully extended. Stretch arms out behind you on the floor, clasping your hands together. Press arms actively down at the same time lifting the thighs toward the ceiling. Hold pose, breathing deeply, for 2 minutes. Benefit: The plow pose is calming, whilst increasing blood flow to the head.
TREE POSE
Stand straight with arms by the side of your body, bend your right knee and place the right foot high up on the inside of your left thigh. Once you are well balanced, take a deep breath in, raising your arms over your head, and bringing palms together in ‘prayer position’. Find a distant object to focus on, a steady gaze helps maintain a steady balance. Hold for 30-60 seconds. Lower the arms and legs, then stand tall and straight as you did at the beginning of the posture. Repeat this pose with the left foot on the right thigh. Benefit: Strengthens thighs, calves, ankles, and spine and improves sense of balance.
COBRA POSE
Lie on your stomach with your toes flat on the floor and forehead resting on the ground. Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso. Taking a deep breath in, lift your head, chest and abdomen while keeping your navel on the floor. Your torso should be off the floor with the support of your hands. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up. Breathing out, gently bring your abdomen, chest and head back to the floor. Benefit: This pose strengthens the spine, firms the buttocks, helps relieve stress and fatigue and opens the heart and lungs.
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NUTRIENTS FOR BEAUTY AND ANTI-AGEING
Silica The highest concentrations of silicon within the body are found in the skin and hair. Silica is required for the healthy development and functioning of connective tissues including hair, skin, nails, bone and cartilage. Insufficient silica is associated with brittle and weak nails and hair and may contribute to a lack of integrity of collagen within the body. Silica is also an important component of teeth and supports the bone matrix. It is one of the essential nutrients for the metabolism of calcium in the bone structure. Silica is best taken in colloidal form – these microparticles allow for easier absorption and utilisation of silicon in the body. People may be deficient of silica for numerous reasons including fluctuating amounts in food supply, filtration of water and the increased consumption of bottled water. In addition to this, silica levels tend to naturally decrease with ageing. Blooms Super Colloidal Silica contains microscopic particles of silica to support healthy skin, hair, nails and teeth.
Zinc Zinc is essential for the formation of connective tissue, teeth, bones, nails, hair and skin as it plays an important role in collagen formation. Zinc can also assist in the management of mild to moderate acne and dermatitis. Symptoms of Zinc deficiency include white spots on fingernails, dry skin, hangnails, frequent colds, hair loss, diarrhoea, low sex drive, acne. Food sources of zinc include: Pumpkin seeds, pecans, cashews, pine nuts, macadamia nuts, sunflower seeds, sesame seeds, coconuts, spinach, spirulina, seaweeds (Irish moss, kelp, nori). Blooms Zinc Max 50 is a high strength, once a day zinc supplement that is beneficial for development and proper functioning of the skin and also the immune and reproductive systems.
Horse Chestnut Horse Chestnut promotes healthy circulation of the feet and legs. It can assist the functioning of small blood vessels improving tone and diminishing the appearance of varicose veins and spider veins. Horse Chestnut has long demonstrated impressive clinical results in the relief of symptoms associated with capillary fragility and poor venous tone. Escin, the most active constituent of Aesculus hippocastanum is responsible for this action; it tones up the walls of the veins and improves the flow of blood back to the heart. It also relieves swelling by stopping excessive leakage through the walls of the capillaries.
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Horse Chestnut has the ability to decrease capillary permeability by reducing the number and size of the small pores of the capillary walls. In this way it helps reduce spider and varicose veins. Blooms Horse Chestnut contains Horse chestnut extract equivalent to 1500mg dry seed, standardised to Escin 50mg. This product promotes healthy circulation of the feet and legs and helps diminish the appearance of varicose veins and spider veins. 100 mg of Escin (2 capsules) daily has been clinically shown to improve venous tone and improve circulation to the legs and feet.
Evening Primrose Oil Evening Primrose Oil contains omega-6 oils that help treat minor skin disorders such as eczema, psoriasis, dermatitis, dandruff and dry skin and may assist in the management of brittle nails. Deficiencies of GLA have been found in adults and children with eczema and dermatitis. Blooms Evening Primrose Oil comes in 200s and 400s capsules and is a rich natural source of the omega–6 essential fatty acid, gamma-linolenic acid (GLA) that can help restore moisture to dry skin and may help treat minor skin complaints.
Vitis Vinifera (Grape Seed) Grape seed extracts vary widely in quality and this is one supplement where quality, not quantity, is paramount. OPCs are short for oligomeric proanthocyanidins that are concentrated in the woody parts of plants (i.e. bark, peel, seeds and shells). These molecules are not naturally produced by the body and cannot be synthetically reproduced. OPCs were discovered and isolated in France by Professor Jack Masquelier in 1947. The OPCs in Anthogenol are derived from grape seeds, but only ONE percent of the grape seed is used. Grape seeds contain large OPC molecules as well as tiny, easily absorbed OPCs. The proprietary extraction method used for Anthogenol selects only the smaller molecules in exact clusters to ensure the purity and bioavailability of Anthogenol. Anthogenol is a highly potent antioxidant that is extremely well absorbed making it the ‘Rolls Royce’ of antioxidants compared to other Grape Seed Extracts that contain the larger sized molecules that are not as biologically active. Anthogenol cannot be compared to other vitis vinifera (grape seed) extracts on the market due to this highly specialised extraction method that renders it with the highest possible ORAC (antioxidant) score as tested by Southern Cross University.
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Anthogenol helps fight the visible signs of ageing Anthogenol may help protect against the breakdown of collagen and elastin in connective tissue and help: • Reduce the appearance of fine lines and uneven pigmentation • Provide relief from aching varicose veins • Support healthy circulation
Spirulina Spirulina is a highly nutritious, concentrated “superfood”, with strong antioxidant activity and alkalising effect. This blue/green algae contains high levels of many the compounds that are essential for clear, glowing skin, including vitamins A, C, E, K and vitamins B1, B2, B3, B5, B6, B9, phosphorous, iron, potassium, zinc, copper, manganese, selenium and calcium. It can also help to fight free radicals, which are the cause of tired and limp looking skin. Spirulina health benefits include healthier hair. Spirulina is used in many products designed to reduce hair loss and encourage the growth of new hair. Its high content of amino acids, essential fatty acids and beta-carotene are all useful in promoting the growth of a healthy head of hair. Blooms Hawaiian Spirulina is all natural, 100% vegetarian, Kosher certified and guaranteed non-GMO. Grown on the sunny Kona coast of Hawaii, certified free from herbicides and pesticides and enriched with 94 trace minerals using ultrapure, deep ocean water. Blooms Hawaiian Spirulina Powder is a superior strain of spirulina with the highest known nutritional content in the world, from the global leader in microalgae technology. The patented Ocean Chill Drying™ technology ensures maximum nutrient potency and delivers twice the antioxidant quality of other spirulina products. One 7 gram serving of Blooms Hawaiian Spirulina provides more antioxidant activity than 10 servings of fruits and vegetables!
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THANK YOU Thank you for downloading our Anti-Ageing & Natural Beauty Tips e-book, we hope you found some of the information helpful. If you would like to view our full range of health products you can visit our website or purchase through a number of our trusted online sellers, which are listed below. Hopefully this e-book will help you Make Every Day Better!
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