Guide

RESCU.com.au

BeautyHealth&

Glowingto

Smartpresents

At RESCU HQ, we’ve got this down to a fine art: finding, tagging, and sharing ideas that will dial up the fabulous in our own and our readers’ lives. It’s the basis of what we do and publish each and every day.

As dedicated as I am to everything digital, I’m an old-fashioned gal, and if you’re anything like me, you love keeping scrapbooks and files of your favourite clippings, how-tos, and expert tips.

With this in mind, I know you’re going to find solace with our edit of some of our most loved and smartest expert ideas into an e-book you can take wherever you go.

In this free and fabulous e-book, you’ll find the ultimate compilation of ideas, articles, and practical to-do guides, to build your own adventure in the pursuit of glowing good health and beauty. We’ve called it a SMART guide, because ultimately, we’ve distilled the myths and removed the fluff to get down to the life hacks that work and deliver results!

Inside you’ll find five chapters written by and including ideas from our panel of experts and beyond, to address everything you need to get the glow:

Smart Skin Smart Nutrition Smart Fitness Smart Soul Smart Recipes

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We’ve even included links to the RESCU site where we have extra (and free) resources for you to explore, including interviews, recipes, and videos.

Make a game plan to do it all or just cherry-pick what feels right for you. We know you’ll feel smarter and happier by incorporating these clever, tried and tested ideas into your life.

Enjoy, you clever girl!

Bahar Etminan Editor & Founder RESCU.com.au

PS. 50 lucky readers of the e-book will receive a complimentary 10-day supply of Clinique Smart Custom Repair Serum.

Make sure you tell your friends to download away…

Have you ever tried to detangle the vast web that is the online world, looking for inspiration, real expert advice, and fresh ideas to add to your life?

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SKINSMART

We (should) do it every day – often twice – but are we be-coming laissez-faire about our cleansing routines? And how much will our skin suffer in the future? Try these top skin cleansing tips from beauty expert, Emma-Charlotte Bangay.

“Cleansing is perhaps the easiest, least expensive, and most important element of maintaining healthy skin,” explains Derya Koch, Dermal Clinician, Victorian Dermal Group. It is the building block of a healthy skincare regime, removing excess oil and impurities from the skin, to improve its health and radiance, and ensure the skin is receptive to the steps in your skincare program to follow.

Did You Know…?

All skin types, at every age, require daily cleansing routines. Although the type of cleanser you are using will differ with different skin types, the main thing is to ensure whatever you are using is working with – not against – your skin’s bio-lipidic barrier, so as to never strip, dehydrate, or overly dry it out.

Expert Tip:But twice a day? Excessive or essential? “The morning cleansing routine is simply about clearing the way for the other steps of your skin care regime to ensure your products are penetrating into your skin,” says Koch. ”The evening cleanse is very important too though, as throughout the day you are exposed to dirt and pollutants that are absorbed by your skin, which could lead to congestion, breakouts, and can be quite irritating.”

How to

CleansingTips:

Skin

Beautifulget

Skin

Smart Skin: Face

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Cleanse for Your Skin Type:Cleansing Balms are commonly used for sensitive skin types, which can include sensitive, ruddy, and dry.

Double Cleansing is more for an oilier skin type with excessive sebum production, explains Koch. “Or the first cleanse is for makeup and the second to clean the skin.”

In-Salon Extraction should be reserved for skin that requires manual extraction of open and closed comedones (blackheads), which is done using either a specific tool or a lancet to prevent any scarring and/or bruising.

In-Salon Peels come in a variety of options, using different ingredi-ents and strengths. Peels are a great treatment to clear and rejuvenate the skin, as even the most sensitive and delicate skin types will benefit from a peel that will strengthen and hydrate them.

In-Salon Dermabrasion is a treatment that uses exfoliating crystals to manually remove the superficial layers of skin. This can be great for thicker and more oily or congested skins but not so suitable for inflamed, red or sensitive skin types.

Steaming your skin has found to reduce the amount of Trans Epi-dermal Water Loss (TEWL). This will increase hydration is skin and is great for dry and dehydrated skin types.

Cleansing wipes have their place in a fast-paced lifestyle for on-the-go grit removal, but you will find they are not as effective long-term as a cleanser, and they may be irritating on certain skin types.

Warm face washer with water may have been your mother’s method of cleansing, and still holds some merit. “This method can be good if you have thicker skin that can tolerate the exfoliating effect of a face washer, but not so great for sensitive skins,” notes Koch.

Smart Skin: Face

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If you suffer from sensitive skin, you know that treating it is akin to determining the disposition of a tired toddler. Near impossible. Here is a stress-free and streamlined guide to predicting, and treating, sensitive skin.

Did you Know…

Sensitive skin is rarely born that way, often developing over time. And it seems, this epidermal ailment isn’t going away soon with up to half of the world’s population claiming to suffer from some form of skin sensitisation.

The Causes:Pollution: Excessive exposure to skin-damaging environmental factors can have a massive impact on how reactive the skin can be.

Lifestyle: Long periods of time outdoors, smoking, and alcohol, all dilate blood vessels, making a red face look redder. Smoking has many other adverse effects, and skin dehydration is one of them, and emotional stress can also induce skin itchiness, inhibit wound healing, and aggravate inflammation.

External Microbiological Barrier: “Just like the natural world around us is governed by an ecosystem (or a series of ecosystems), our skin also has a complex micro-ecosystem on its surface,” Heather says.

Temperature Changes: Summer, winter, spring, and autumn can all bring with them hot or cold catalysts for sensitivity. Dehydration is a common condition, reflecting a loss of barrier lipids that keep vital water in the skin at optimal hydration levels.

Inflammatory Diseases: Underlying skin diseases or allergic skin reactions related to immune system dysfunction, such as atopic dermatitis (eczema), urticaria (hives), rosacea, or psoriasis, can all lead to sensitized and sensitive skin.

Smart Skin: Face

SensitiveSkin: Causes

Care&

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Clinique

How To:Tread lightly with your lipids if you are the sensitive type, and look for these ingredients in skincare to ease your pain:

Raspberry Seed Oil: Rich in vitamin A & E, polyphenol, essential fatty acids, the most abundant of which are linoleic, alpha-linolenic, and oleic acids.

Wheat Germ Oil: Rich in vitamin E, palmitic acid and stearic acid, this antioxidant strengthens the skin’s barrier, providing an anti-irritation shield, while nourishing and moisturising the skin and enhancing its overall comfort.

Glycerin. Naturally present in triglycerides and phospholipid membrane, glycerin is a humectant and extremely hygroscopic (attracts water), and assists in moisturising and softening the skin.

Brown Flax Extract (Linseed): Extract from organic brown flax (also known as linseed) of polysaccharides (uronic acids and b-glucan) and peptidoglycanes. This offers a dual effect of physical and biological protection.

Smart Skin: Face

Words by Emma-Charlotte Bangay

In order to avoid further irritation, make sure you choose formulas that are fragrance free and allergy tested.

Smart Tip:

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BreakoutsAdult Acne:&

The Causes and Solutions

Breakouts bring with them a real kick in the confidence that no cosmetic can cure. But the reasons for blemishes may lie far deeper beneath the epidermis than you think, writes Emma-Charlotte Bangay.

Carla Oates, author of Feeding Your Skin and founder of The Beauty Chef, explains that a breakout – an eruption of one or more pimples on an area of skin that was previously clear – can be very different from the acne we may have encountered in adolescence.

“Acne is sometimes described as any pimple or breakout,” she notes. “But generally, I tend to think of acne as a more severe form of pimples that are chronic.”

Most people will experience a ‘breakout’ of some description if they have ever had a pimple, she notes, with lots of her clients reporting cyclic breakouts with their periods, or during periodic stressful times such as deadlines and exams.

“In people who don’t normally have pimples or acne, breakouts are usually due to stress or unusual, unhealthy dietary patterns,” she explains. “In people who are genetically prone to having pimples, breakouts are usually hormonal, stress related, dietary related, or toxicity related.”

Smart Skin: Face

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Smart Skin: Face

Clinique

Look for treatment products that contain salicylic acid, which is one of the gentlest and most effective exfoliating agents to treat blemishes.

Smart Tip:

The Corrections:One of the biggest myths is that acne is not food related, says Carla. “While for some people, food isn’t the main cause behind their acne, it will certainly exacerbate people’s skin problems,” she assures.

“Acne is referred to as ‘skin diabetes’ and is usually driven by andro-gens and overactive sebaceous glands,” she says. “Both of these mechanisms are worsened by eating sugary foods, which raise blood sugar levels, insulin levels, and then testosterone levels.”

Another myth that Carla calls time on is that scrubbing the skin with harsh foaming cleaners will clean it more efficiently and reduce oil. “This will dry out the skin, and potentially damage the epidermis, thus resulting in an overproduction of oil, which leads to more pimples,” she says.

The Causes:Stress: “Stress raises cortisol, which in turn raises insulin, which in turn raises testosterone and makes the skin cells more sensitive to the male qualities of testosterone.”

Diet: “This is very genetically determined, but I have definitely seen people with good skin, eventually end up with breakouts after a long time with a poor diet.”

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The No No’s:Sugar: “In all forms will raise insulin levels,” she warns.

Dairy and Dairy Fats: Studies have shown a link between dairy and acne and it’s believed to be because dairy raises insulin levels and IGF-1 levels, explains Carla. “Dairy fats can be even worse, because they clog the lymphatics and congest the liver,” she explains, advising the avoidance of cream and ice cream. “Butter is an exception when eaten in small amounts,” she adds.

Damaged Fats: Deep fried food, reheated oils, and the like, are very inflammatory and reduce levels of anti-inflammatory omega 3s, Carla explains.

Incorrect Cosmetics (and their use): Not cleansing properly, wearing occlusive formulations that block the pores, and over-cleansing, can send the oil glands into turbo drive.

The Do’s:High levels of antioxidants: Eat these with abandon to improve liver function, anti-inflammatory actions, and ‘mop up’ free radicals, she advises.

The right essential fatty acids: Stick with Omega 3 for surefire skin success.

Fermented foods: These improve digestion and the absorption of minerals and nutrients, reducing candida and gut dysbiosis, which have been linked to acne.

Cleanse properly: “Cleanse with oil, but don’t leave lots of oil on your skin.” Good oil to cleanse with is jojoba, as it helps balance sebum production. “Add a little coconut oil too, as it is antibacterial.”

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Exfoliatethe body in5Simple

Steps

This manual exfoliation process can work to kick-start cellular turnover, so that dehydration and dryness don’t have as good a chance takeoff taking hold. Plus, all the gorgeous scented scrubs and body butters that buff and polish the skin will leave it sublimely scented and ready for those shorter skirts…

Step One: PreparationSet aside 30 minutes, lock the bathroom door and take a warm bath to soften skin. The focus here is to really loosen dry surface skin, so take your time and really soak it out. Add a natural body oil like jojoba to aid the process.

Step Two: ActivationOnce you’ve soaked for a while – at least 10 minutes – grab a body brush, loofah, or exfoliating gloves, and from the feet upwards, in large circular motions, work your way upwards brushing the skin. Do this slowly as some skin areas can be more stubborn than others, so pay particular attention to heels, toes, knees, buttocks, shoulders, back and elbows.

Step Three: Detox TimeOnce done, rinse off in the shower. Use a face washer to gently sweep downwards so that all the lifted skin will disappear.

Next, pat the skin dry with a – preferably heated – towel. By patting – not scrubbing – you are trapping some of the moisture in the skin, which will help to fire up the body butters and balms to come.

Words by Emma-Charlotte Bangay

Smart Skin: Body Beautiful

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Step Four: Buff & BlastThe true exfoliation is about to begin. Grab a dry body brush and do a ‘dry brush’ upwards again in sweeping – not circular – motions. Pay particular attention to areas that store fat, like the buttocks, hips, and tummy, as this process also fires up the elimination of toxins and brings healthy circulation to the surface. For heels, give them a good rub with pumice, and the back may benefit from exfoliating gloves so you can get into all the invisible grooves.

Take another quick shower. Start with warm water to really open the pores on the body and – if you can take it – blast the body with cooler-to-cold water to really stimulate the surface and create the perfect canvas for what’s to come…

Step Five: Hydration Seal Pat yourself dry. All the pesky, pale, and flaky skin should be a thing of the past. We’re feeling smoother, more vibrant and dry, right? Now, grab your favourite body oil or body butter – the more indulgent the better – and apply liberally to the entire body. Keep it thick and creamy, and keep clothes at bay for a bit. Instead, drape yourself in a robe and put your feet up whilst the moisturizer soaks into your newly revealed, more vibrant skin.

Smart Skin: Body Beautiful

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What do Angelina Jolie, Kim Kardashian and Cameron Diaz all have in common? Find the tips and tricks to take your cheekbones to supermodel heights, with your very own celebrity makeup artist, Michael Brown.

No matter if your face is round and of a fuller look, or if you actually have very defined cheekbones, there is always something makeup can do to enhance, or in some cases recede back some features.

Not everyone with obvious cheekbones likes them or wants them – sometimes they can be too defined for some females, giving off a gaunt look that needs rounding out to soften the harsher feature.

The ToolsBronzer: Adding shape to the face is as easy as using your bronzer, preferably a matte version. Being matte, it creates more shade, which will recede an area away. With making your cheekbones pop, you are wanting to create a hollow, by adding shade with the bronzer, just underneath the cheekbone.

Angle Brush: An angle brush is perfect to use for this technique, as it allows applying and blending of the product at the same time.

The ColourThe colour of the bronzer is determined by your skin tone. Go a flat/dull-toned bronzer if you have a fair/pink based skin and go brighter or deeper if you are olive.

The Pro TipMost use blush/bronzer too high! To pop the cheekbone, use a deeper tone, like a bronzer, underneath the cheekbone, not on top, as this will flatten the bone and not make it pop.

Keep blush only on the apple of the cheek, as this is more to add colour and freshness – colour should not be used all the way to the hairline, because that is only meant to be for a contour/shade colour.

Celebrity Beauty Secret

Perfect Contouring

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The HighlightNow that we know where to place the shade colour – under cheek-bone, sculpting/lifting the cheekbone - we can make it even stronger by adding a highlight.

A highlight product , which is more a light tone of a product – cream, powder, liquid can all work - can be placed on top of the cheekbone to contrast from the darker bronzer shade and make the bone rise higher.

A liquid/cream style product works best, as it also adds radiance and gives a healthy, hydrated look.

The lighter or more shimmery the highlight, then the deeper the shade under the bone gives the most contrast for the biggest ‘POP’ of cheekbone.

Obviously balance is key, and sometimes you do not need a shim-mery/metallic highlight to make it work.

A simple light shade concealer dabbed on top of the cheekbone works a treat to brighten and contrast against the shade.

Blush should only really be used, in my opinion, on the actual apple of the cheek and not as a contour. A peach/pink tone is beautiful when applied in a circular movement on the apple, but with a contour under the bone to lift.

Choose no blush for a sleek, chic, structured look, or soften the look for freshness with blush for other occasions.

Enjoy your new cheekbones ladies!

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Clinique

The reason makeup artists use brushes? They lay down colour precise-ly - as opposed to fingers, which tend to take it away.

Smart Tip:

Stock image via blog.lescouleurs-stylists.com | © RESCU.com.au

SMARTNUTRITION

Forget counting calories, calculating your nutrient ration is the smart girl’s option for sensible fat loss.

Expert Tip“In my opinion, making sure your diet is packed full of the correct nutrients will not only help you lose body fat but will increase your overall health and is far more important than just counting calories.”

Follow Nutrition expert Zoe Bingley-Pullin’s guide to the smartest way to improve body fat, health, energy levels, and motivation.

PlanMake a shopping list on Sunday or Monday morning, and buy the food you will require for your lunches and snacks for the week.

Keep a food diary so you can form consistent eating patterns

Low GI Eat a diet high in low GI carbohydrates such as fruit, vegetables, full grained bread, legumes (lentils, chickpeas, all beans, brown rice, nuts, and seeds, spelt or wholemeal pasta, spelt or wholemeal flour, and low in high GI carbohydrates such as jasmine rice, white flour, sugar, honey, white pasta, most breakfast cereals and breakfast bars.

Smart Nutrition: Fat Loss

Smart Girl’sGuide to Fat Loss

The

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Smart Nutrition: Fat Loss

ReplenishDrink 2L of liquid per day; water, herbal teas, and/or freshly squeezed juice. Buy a 1.5L bottle of water and keep it at your desk.

Aim to eat small healthy meals every 3-4 hours. This will help you maintain an active metabolism and regulate your blood glucose levels.

Try keeping fresh unsalted & raw nuts and seeds in your desk for a great vegetarian protein snack.

Eat the Right FatsEat a diet low in Saturated Fats: animal fat, dairy products, coconut milk, palm oil and ghee = increased LDL (bad cholesterol)

Cut out all Trans-Fatty Acids (hydrogenated fats): fried foods, heated fats/oils & hidden in some biscuits, cakes, bread, muffins, take-away, dried fruit & muesli/cereals = increased LDL (bad cholesterol), decreased HDL (good cholesterol)

Eat a diet high in Essential Fatty Acids (EFAs): fish, avocado, extra virgin olive oil, canola oil, nuts and seeds (raw & unsalted), flaxseed seeds/oil and LSA, chia seeds = increased HDL (good cholesterol), decreased LDL (bad cholesterol)

Eat two servings of EFAs per day, no trans-fatty acids and consume the saturated fats in the meat, chicken or seafood.

The Power of ProteinInclude a good source of meat or vegetarian protein with each meal. 1g of meat protein per kg of body weight, e.g. 75kg = 75g of protein.

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Essential PracticeAim to exercise 4-5 times per week for a minimum of 30 minutes. Remember anything is better than nothing.

Drink no more than 1 cup of coffee or 2 teas per day.

Drink no more than 10 units of alcohol per week 1unit = 100ml of wine, 1 middy or 30ml nip of spirits

Take a good quality daily multivitamin this will help make sure you are getting all you recommended daily allowance (RDA).

Aim to measure your body-fat % once a month. Scales do not give you a correct understanding of healthy weight loss. Healthy weight loss is approximately ½ a kg per week of fat. Losing weight fast can slow your Basal Metabolic Rate (BMR) = stationary metabolism

Avoid all fad diets they will often lose weight initially possibly because of water loss and muscle, and be aware of marketing.

Only trust the nutritional panel and ingredients list on foods not the advertising. Sugar no more than 10g per 100g, Saturated fat 4g per 100g, Sodium 250mg per 100g

Balance your sodium intake 1g per day. Use products such as Sea salt, herb salt, tamari soy sauce or miso paste as salt alternatives.

Make sure you are eating at least 40 grams of fibre every day; Psyllium husks, chia seeds, raw fruit, raw vegetable, grain, nuts and seeds

Take the time to stop and enjoy the food you are eating, this will assist digestion and enjoyment.

Smart Nutrition: Fat Loss

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Top Energy5Any living organism relies on an external source of energy. Green plants utilize radiation from the sun and animals, chemical energy. This is essential input in order to grow and reproduce. The daily 1500–2000 calories recommended for a human adult refers to these energy units, taken as a combination of oxygen and food molecules.

Natural foods that sustain true, lasting energy include:

1. Raw cacao powderCacao beans are the seeds of an Amazonian fruiting tree, and the basis of all chocolate and cocoa products. Pulverising raw nibs separates them into creamy cacao butter and beautiful rich, raw cacao powder. As the temperature is never allowed to exceed 40°C, the powder is considered a ‘raw’ food with all heat-sensitive vitamins, minerals, and antioxidants remaining intact. This maximises digestion and absorption and means the raw powder has over 360% more antioxidants than regular cocoa.

2. Raw Coconut oilCoconut is highly nutritious and rich in fibre, vitamins, and minerals. It is classified as a “functional food” because it provides many health benefits beyond its nutritional content. It supports thyroid function, and helps promote the loss of excess weight by increasing metabolic rate. It is utilized by the body to produce energy, in preference to being stored as body fat, as other dietary fats might.as body fat as other dietary fats might.

By Anthia Koullouros, Naturopath and Holistic Health Expert

Smart Nutrition: Energy

Foods

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3. Pastured eggsIn fact, the slew of nutrients in an egg yolk is so comprehensive that a few per day would offer better insurance than a multi-vitamin! They’re a fabulous source of complete protein, choline & lecithin, antioxidants, fat-soluble vitamins (such as A, D & E), and antioxidant carotenoids. Most importantly, the yolk contains most of the nutrients – never discard in favour of the white! Eggs can be consumed either raw or cooked, provided they are from respectable, free-range, and pastured sources.

4. LiverAs much as offal has fallen out of culinary favour in our modern diet, liver is the original energy-boosting super food! It is an excellent source of high-quality protein, nature’s most concentrated source of vitamin A, contains all the B vitamins in abundance (particularly B12), is one of our best sources of folic acid, provides a highly usable form of iron, and trace elements such as copper, zinc and chromium, CoQ10 for cardio-vascular function, and amino acid purines (compounds that serve as precursors to DNA and RNA). The list is endless!

5. Sweet PotatoAccording to Ashley Tudor, author of Sweet Potato Power: “It’s time the nutritious, delicious sweet potato takes a superstar spot on the table! Incorporated smartly into your diet, sweet potatoes can take the place of unhealthy, egregious carbohydrates and help diet changes seem more like a treat than a sacrifice.” Sweet potato is a readily digestible source of starchy carbohydrates, and contains ample beta-carotene, potassium, vitamin C and an array of antioxidants – perfect for a healthy pick-me-up!

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TopFoodsHormone-Helper5

Smart Nutrition: Hormones

For all the tireless work hormones do in the body, many of us know surprisingly little about them. They are, in fact, chemical messengers, released by cells or glands in one part of the body to scurry off and transmit messages to cells and tissues located in another.

There are hormones to regulate metabolism, growth, tissue function, energy, digestion, and emotions – the full spectrum of human experience. Other organs, such as muscles, heart, hypothalamus, skin, liver, and kidneys, also produce them – not just our sex organs. Nutrition and lifestyle have a profound influence on hormonal health.

1. Broccoli, cauliflower and other cruciferous vegetables Enhance cytochrome P450 activity. This may sound space age, but it’s actually an enzymatic process that occurs in most tissues of the body, playing an important role in hormone synthesis and breakdown (including oestrogen and testosterone metabolism). Note: these vegetables can potentially be goitrogenic (affecting thyroid function and inducing goiter formation) and contain enzymes that interfere with the formation of thyroid hormone in people with iodine deficiency. Be sure to cook for 30 minutes to significantly reduce this effect.

2. Vitamin D rich foodsSuch as sardines, egg-yolks, cod liver, wild salmon and mackerel.

Vitamin D is actually a pro-hormone, not technically a vitamin. It is converted to calcidiol in the liver, a part of which is converted by the kidneys to calcitriol, the biologically active form of vitamin D that circulates as a hormone in the blood. It regulates the concentration of calcium and phosphate in the bloodstream, and promotes the healthy growth and remodelling of bone. It is also involved in the functioning of the hormone insulin, and has many wide-ranging actions in the body.

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3. Omega-3-rich wild fish Omega-3s (also known as essential fatty acids) make prostaglandins that control hormone regulation, dampen inflammation, and ensure healthy immune function. Choose wild fish over farmed, as they have a higher level of omega-3s, and fewer pesticides and environmental pollutants. Especially avoid farmed Australian, Atlantic, or Tasmanian salmon. Instead, try Canadian wild sock-eye salmon (remember that grass-fed animal fats are also rich in omega-3 too).

4. Grass-fed animal fatsIncluding eggs, beef, lamb and chicken. In order to produce oestrogen, progesterone and other steroid hormones the body requires adequate amounts of cholesterol. Our body will make cholesterol from anything we eat: protein, carbs and fats. Or, we can consume a direct and healthy source from grass-fed, organic animals. In avoiding animal fats, vegetarian diets can inadvertently become higher in trans-fatty acids contained in “cholesterol-free” margarine, spreads and vegetable oils. These fats can interfere with reproduction, possibly because they disrupt the action of the P450 cytochrome enzyme system, needed for the conversion of progesterone into the various types of oestrogens.

5. Licorice (not to be confused with the artificial black candy)

Supports the hormonal stress response. The root of the licorice plant can counteract or prevent disturbances to homeostasis (bodily balance) brought about by stressors. Chew on an organic licorice root stick, or drink as a tea.

For all their profound effects and influence, it is imperative to keep our hormonal system happy. Include these foods regularly to nourish, support and build healthy hormones.

Smart Nutrition: Hormones

By Anthia Koullouros, Naturopath and Holistic Health Expert 22

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How to

Smart Nutrition: Cleanse

It’s never too late to start a detox. Follow personal trainer and wellness mentor, Bryan Hoare’s guidelines to a total detox diary – the smart way.

PRE-CLEANSEIt is important to begin a pre-cleanse one week prior to beginning any cleanse, to avoid any negative side effects of changing lifestyle and dietary habits.

If you follow these recommendations, the process will be easier:

Reduce caffeine consumption, including coffee, black tea, and caffeinated herbal teas such as green tea; if caffeine consumption is high, please gradually reduce for a few days.

Reduce consumption of refined sugar, such as biscuits, cakes, sweets, white bread, sugar, and alcohol.

CLEANSE (3-7 days)

Be aware: focus on eating

nutrient rich foods, such as fruits, vegetables, nuts, and whole grains. fresh and recently prepared for optimal nutrient value.

Avoid

meats processed foods re-heated leftovers Smoking or alcohol consumption

Tip: It is best to grocery shop during the pre-cleanse phase so that nutritious foods are readily available.

Detox DiaryStart a

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A cleansing menu to support your shopping:

Breakfast Mid-Morning Snack

Lunch Afternoon Snack

Dinner

Option 1

Fresh fruit, yoghurt, nuts (walnuts & almonds) or seeds, agave syrup to sweeten

Fresh fruit or vegetable juice

Cooked brown rice and vegetables with almonds or walnuts

Fresh fruit or vegetable juice

Fresh vegetable broth

Option 2

Oatmeal or porridge, dried fruit (dates, figs, raisins), nuts (walnuts & almonds) or seeds, agave syrup to sweeten

Fresh vegetable broth

Salad with vegetables, almonds, avocado, and coconut oil.

Fresh vegetable broth

Fresh vegetable soup with gluten-free grains such as quinoa or millet

* Garlic and herbs may be added to meals, but no salt, pepper or spices.

** While your body is cleansing, it is normal to experience symptoms such as headaches, nausea, skin eruptions, abdominal bloating, fatigue and bad breath. These are all positive signs that your body is detoxifying and removing wastes. These symptoms are temporary and will pass in a few days, leaving you with greater energy, mental clarity, and relief of previous symptoms.

While cleansing be sure to drink a minimum of 8 glasses of filtered wa-ter per day or 0.3 litres per kilogram of body weight (if you weigh 60kg x 0.30L = 1.8L per day).

Adding a squeeze of lemon or lime juice to water in the morning will help to stimulate the cleansing process. Additionally, unsweetened herbal tea or Kanji (rice water) may be taken throughout the day to help curb appetite.

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POST-CLEANSE Reintroduce foods gradually. While cleansing, the body becomes adjusted to digesting readily metabolised foods. Therefore, it is best to follow the recommendations below to avoid discomfort during the next few days.

Slowly introduce whole foods such as fish and legumes (lentils, chick-peas, and soybeans), and additional grains to your vegetables and fruits.

Continue to avoid coffee, tea, alcohol, refined sugars, red meats and very spicy foods.

Gradually keep introducing foods until a balanced whole food diet is achieved.

Do not undertake a cleansing program if you are pregnant, breastfeeding, have diabetes or other serious medical condition. This 3-7 day cleanse is not a weight loss programme, and should not be extended for more than 7 days unless advised by your Naturopath or Nutritionist.

LIFESTYLE This week of detoxification is a good time to focus on reducing emo-tional and environmental stress in your life. Stress can appear in many forms in daily life and it can also be removed as easily.

However, stress accumulates when we do not continually address and eliminate the negativity. This stress may manifest in many ways from muscle pain, to skin rashes, to voiced anger, to high blood pressure.

Following are a few recommendations to remove daily stress and life-style habits that can promote general wellness.

Aim for 8-hours of sleep per night – ideally from 10pm to 6am

Start the day with a relaxation technique such as deep breathing or meditation

Aim for at least 30-minutes of daily exercise whether it is running, walking, swimming, yoga, or stretching

End the day with a relaxation technique such as deep breathing, quiet reading, or a slow evening walk to enjoy the sunset.

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SMARTFITNESS

By trainer to the celebs, Luke Istomin of Rollex Health.

You’ve probably heard the word ‘metabolism’ thrown about a lot lately, most likely in conjunction with others words like ‘speed-up’ and ‘burning.’ But what does it all mean? Can exercise speed up your metabolism?

Metabolism Myth-Busting With so many gadgets, pills, routines, and thoughts on what to do to help lose those last 5 or so kilograms, it can be entirely confusing as to what to do or even where to start.

So that’s where I come in and help steer this ship to the motherland of metabolic burning! I’ve been around longer than a Kardashian wedding, so I’ve seen it all, I can assure you!

As a trainer, I was shocked by just how gullible some people really are in thinking that a machine will do all the miracle work for them. And from there, I decided to devise a method to help motivate people to fight the battle of obesity and type 2 diabetes in the Western world.

Smart Fitness: Metabolism

Exercise

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Smart Fitness: Metabolism

Do you know what my biggest trick is in getting my clients to speed up their metabolism? My size 12 foot up their derriere! Yep, from managing directors to housewives, they all seem to respond well with the threat of my can of whoop ass being opened on them! And it’s simple, the more effort you put into your training and nutrition, the faster you are going to get results. Period. I’ve yet to come across a happy client who doesn’t do any exercise and eats takeaway food for the majority of their meals. And it’s a simple solution. Eat well, move quickly and efficiently.

Are you really telling me, that as a successful and intelligent person reading this, you don’t know that if your food comes from a pre-wrapped packet, and if you also don’t raise a sweat when you exercise, that it’s not the best combination for fat loss? I know you know this. Because my parents know this, and they are still married after 45 years, which is the equivalent to over 100 Kardashian weddings, which is an ETERNITY for some, so therefore, this knowledge has been around FOREVER.

Luke’s ChallengeHere is my challenge for you for the next 2 months. I’ve dumbed it down and made it as fool proof as possible. Truth be known, I wrote this out for myself a few months ago, and by golly, if it worked for a blonde guy like me, I bet my life it will work for your intelligent self! It’s time to throw the TV remote away; limit it to 3 days per week, and 3 hours of viewing per session. Did you know that the average Australian watches over 21 hours of TV per week? (The ABS (2008) publication: How Australians Use Their Time, 2006) Watch how much busier and productive your life will become! It’s time to go for a walk, run, workout, whatever; give yourself a goal and aim for that.

Make your body all glistening and glowing from pushing yourself beyond the comfort of your sedentary couch. Push yourself until you physically have to stop and suck up some much needed air, then do it again. It’s time to eat only foods that had a pulse at some stage, or were pulled from the soil or a tree. Eat until you’re satisfied and stop. Don’t eat until you feel full or stuffed.

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Words by fitness expert, Sally Matterson

If you want to get shape and curves and create killer legs that are lean and athletic, then these are the best leg toning exercises for you.

To do these exercises the smart way, check out Sally’s demonstration videos here.

Expert TipWork these 4 exercises in a circuit 4 times through (or 4 sets) for the best result, with no rest in between. This is important, as it creates the fat burning aspect of the workout. The repetitions also remain higher to focus on achieving a lean and athletic appearance.

Dumbell Step UpThe top leg is the working leg.

Make sure the toe is turned out slightly, and drive through the heel.

The hips should stay level and minimise momentum or bouncing off the non-working leg.

Complete 15 Repetitions on each leg. Then move onto next exercise.

Smart Fitness: Toning

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Barbell DeadliftTip from the hip, keeping the spine neutral. Try not to hyper extend or bend the back too much. As you return to vertical, or a standing position, drive through the heel and squeeze the butt.

Complete 15 Repetitions. Then move onto next exercise.

Barbell Back Squats Heels ElevatedUse a barbell in rack or a free barbell (not in rack). Elevate the heels on a 1-2cm thick plate. Lower straight down and up, keeping the butt tucked under. Try to avoid tipping at the hip, as you are trying to work the front of the legs predominantly.

Complete 15 Repetitions. Then move onto next exercise.

Heels Elevated Quad SquatUsing the top of a step, or a raise about 10-20cm high, elevate the heels and turn the toes out. Like the BB squat, keep the body upright and vertical.

Complete 15 Repetitions. Then move onto next exercise.

Complete this workout at least 3 times per week on non-consecutive days for the best results.

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Smart Fitness: Myths

Trainer to the stars, Luke Istomin of Rollex Health, busts those long-standing fitness myths that just might be the roadblocks in your fitness regime.

Myth: You should train at a specific time of dayTruth: The best time of day to workout is the time that suits you! There are literally thousands of studies showing the positives and negatives of each time frame, but, ultimately, it’s an individual’s choice.

I always prefer and recommend to my clients to get the workout done first thing in the morning; the primary reason being, that I find my concentration and energy levels are raised dramatically post exercise session. Also, you don’t have the possibility of having to stay back at work, or something else unplanned coming up to interrupt your training if you train in the afternoon / evening. As long as you can commit to a certain training time per day, or scheduled day, then that’s the vital part.

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Myth: You can’t target train trouble spots Truth: There was a guy at my old gym that I used to train at and he would only work his arms; and I swear on my life it’s true. Six days a week he would come in to the gym, and simply do Biceps and Triceps for an hour… And you know what, they were big enough to match Arnold Schwarzenegger! Problem is, that he had the body of Paris Hilton, so he looked absolutely ridiculous! So yes, you can change a singular body part if you devote hours of weights training to that part every day. But unless you want to look like a freak, and also bore yourself stupid by doing the same thing over and over, then stick to full body, multi joint movements, to get a strong, and most importantly, symmetrical physique.

Myth: No pain, no gainTruth: Let’s agree right now that having a fit, toned, and strong body doesn’t just ‘happen’, much to the same that Justin Bieber is a painstakingly annoying child about to make my life much happier as we enter the first of his undoubtedly many Britney-esque meltdowns!

Myth: Cardio is the key to weight loss Truth: Certainly not THE key, but a very important piece of the weight loss puzzle none the less! Can you wear Louboutins and jeans? Well, it’s possible, but you could make a bigger impact by wearing that hot dress you’ve been dying to wear. The same applies to exercise and weight loss; you can have one part of the equation nailed, but unless all components are working synergistically, then the end result will have you searching a little longer in your weight loss cupboard of time. Combine healthy eating - clean and unprocessed food as much as possible - and daily movement - ranging from something as simple as a fast paced walk, to a game of hockey with some friends. The key is to MOVE and get that pretty skin glowing and sweaty; your body likes it when you do that!

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Myth: Exercising on an empty stomach helps you lose weight Truth: Does Jessica Alba have my phone number on speed dial? I wish! However, as good as both of these statements sound in theory, the reality is, sadly for everyone, far from this.

Don’t train on an empty stomach. This lowers the body’s use of fat for fuel and results in less calorie burn during recovery.

Research shows that by eating a slow-digesting meal prior to exercise, the body burns significantly more calories after the workout than training on an empty stomach, and a greater proportion of those calories will be from body fat.

Myth: Abs are born in the kitchen Truth: As they say, you can’t out-train a bad diet. And my bunch of pizza-loving, ab-crunching mates are living proof.

I can honestly say that a few isometric planks now and again with my clients, is the only dedicated ab workout that I do… Low bodyfat is the key to having the lusted after toned tummy, nothing more.

At the end of the day, exercise should be something that you do not only for the obvious health benefits, but also because you enjoy it. If you don’t like exercising by yourself, or lack some motivation, then go and join a team sports or group training environment. It doesn’t matter what it is, but just get your booty moving, and that will keep your head and body in check.

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Smart Fitness: Stretches

It’s no secret that sitting for a prolonged period of time can cause aches and pains in the body. Our bodies are designed to move, so having a sedentary lifestyle where we sit for most of the day isn’t ideal.

Perform these stretches by pilates instructor and holistic health coach, Peta Serras, to avoid ending up like the Hunchback of Notre Dame.

1. Shoulder ShrugsExercise focus: Releases tension through the shoulders

How-To: Sit tall in your office chair, with your arms relaxed along the sides of the body. Inhale to lift the shoulders up towards the ears. Exhale to drop the shoulders and feel the jaw and chest relax. Complete this 3-5 times, any time you are feeling tension in your shoulders.

2. Neck ReleaseExercise Focus: Stretches the muscles through the sides of the neck and shoulders

How-To: Sitting tall, place your hands on your shoulders to ensure they stay down throughout the movement. Breathe out and lower the head to one side, stretching the muscles through the side of the neck. Inhale to return the head to centre and exhale to repeat to the other side. Repeat this stretch 2-3 times each side.

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Smart Fitness: Stretches

3. Tricep and Side StretchHow-To: Bend the left arm and place the left hand on the left shoulder blade. With the right arm, grab the left elbow and pull it towards the right. You should feel a stretch travel from the elbow all the way down the side of the body. Hold this stretch focusing on the breath for 30 seconds. Repeat both sides once.

4. Arm PretzelExercise Focus: Stretches the muscles of the upper back, shoulders and neck

How-To: Bend one arm and bring the forearm and elbow in line with the nose. Bend the other arm and place it underneath until the elbows lock into place. Press the forearms and elbows together and feel broad through the back and across the shoulders. You should feel a stretch across the shoulders and back. Hold this stretch for 30 seconds, breathing throughout, and repeat both sides once.

5. Spine TwistExercise Focus: Releases tension through the spine. Stretches muscles of the back and the obliques

How-To: Sit tall in your chair, with the hands on top of the legs. Exhale and begin to twist towards the right, allowing the left hand to slide onto the inside of the left knee and the right hand to come to the outside of the right leg. Keep the arm straight and press the hand into the knee and notice how you twist further. As you inhale, return the hands back to the tops of the thighs and exhale. Repeat to the other side. Repeat the movement 6-8 times each side.

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Smart Fitness: Stretches

6. Glute StretchExercise Focus: Releases through the glutes and hips

How-To: Start by sitting tall, with the feet flat on the floor. Lift one leg up and place the ankle to the opposite knee. Turn the leg out, aiming the knee down towards the floor so the shin becomes parallel to the floor. To increase the stretch, hinge forward from the hip, keeping the back straight. Hold for 30 seconds each side.

7. Calf StretchExercise Focus: Stretches through the calf muscle and Achilles tendon

How-To: Start by standing with the feet hip distance apart. Step one leg behind you, making sure the toes are pointing forward. Bend the front leg, keeping the back heel firmly pressed down into the ground as you lean forward. Hold this stretch for 30 seconds before switching sides.

8. Quad StretchExercise Focus: Opens through the front of the thigh and stretches the hip

How-To: Stand tall, with a chair or desk in front of you to hold on to for balance. Bend one leg and grab the ankle or foot, pulling the heel close towards the bottom so you feel a stretch through the front of the thigh. Ensure the knees stay glued together. Hold the stretch for 30 seconds before switching sides.

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9. Hip Flexor StretchExercise Focus: Opens through the front of the hip and hip flexor

How-To: Stand tall with the feet hip distance apart, making sure you have a chair or surface in front of you for the exercise. Bend the leg and place the foot on the surface, making sure that the ankle is stacked directly underneath the knee. Tuck your pelvis under, feeling the pubic bone draw towards the belly button and lunge forward until you feel a stretch through the front of the leg you are standing on. Hold the stretch for 30 seconds and repeat both sides.

10. Standing Rolldown ReleaseExercise Focus: Stretches through the hamstrings and calves. Releases any tension through the head, neck and shoulders.

How-To: Stand with the feet hip distance apart and roll forward with the spine until you are relaxed over the legs. When fully relaxed, bend the arms and grab the elbows, allowing the shoulders and head to relax. If needed, bend the knees. Hold this for 30 seconds, breathing throughout. When finished, let go of the elbows and relax the arms, slowly rolling all the way back to a standing position.

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SOULSMART

The simplest practices can impart the greatest gifts. Read my seven foundations & start fostering health, mindfully, this very moment.

1. Create moments of presence and relaxation to allow for healing, repair and stress relief

Bring your attention to your breath, meditate by joining a class, or simply focus on what it is that you are currently doing at that time. For example, be mindful of chewing when eating. Come back to yourself, and from that space, act, living purposefully rather than by default or reaction.

2. Words to live by “The Four Agreements” a book by Don Miguel Ruiz:

Be impeccable with your word Don’t take anything personally Don’t make assumptions Always do your best

3. Become mindful of breathingThrough the nose, mouth closed and deep diaphragmatic breathing. Healthy breathing offers oxygenation for energy, detoxification, and regulating acid/alkaline pH. Overcome factors that inhibit healthy breathing, such as sinusitis, excess mucous, hayfever, allergies, snoring, or sleep apnoea. Walk amongst trees or through a park; plants breathe out the oxygen we breathe in, they are our partners in life. They breathe in Co2 that we breathe out. Be mindful of what you are inhaling; remove yourself from toxic smells or chemicals. Look at the ingredients of products you use - beauty, cleaning, and environmental.

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4. Hydrate for energy, detoxification, absorption, lubrication and inflammation

3% of your body weight = the number of litres required per day. Drink more if exercising. Filtered tap water, spring water, or herbal teas are best. Drink 1 glass upon rising, 1 before breakfast, 1 before lunch, 1 before dinner and 1 cup before bed. Drink another 3 cups in between meals.

5. Eat nutrient dense whole foodsConsidering the source of your food: health of plant, animal, soil, farming. Organic, biodynamic, pastured, wild, natural and chemical free.

Considering the process or preparation methods in order to preserve nutrients in food and enhance digestibility. Avoid processed and chemical additives.

Eating what we have evolved to eat, both plant and animal.

Chewing food until liquid and eating in a relaxed state. Taking time to eliminate well.

6. Move your bodyFor circulation, oxygenation, detoxification, fitness, leanness, flexibility, and energy. Not only does it foster happiness, but self-confidence and strength (physical & mental) as well.

Avoid over-exercising & be considerate of injuries, poor posture, or underlying stress – don’t compound the problem!

7. Create a healthy sleep/wake cycleWind down with the sun, sleep by 10pm, and wake at sunrise, for restoration and rejuvenation of the body.

Create a sleep/wake cycle that includes what you’d like to achieve in a day: daily meditation or breathing, rest, exercise, family time, hobbies, creativity, connection with nature, sourcing, preparing and eating food, sleeping, relationship time, bathing, washing, cleansing, socialising, working, and playing. Take time to look at your 24-hour day and see what you’d like to create for yourself. Keep a daily rhythm, and life will feel abundant and beautiful.

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Brain Tonics

Focus for

Smart Soul: Brain Tonics

Despite its resemblance to a spongy, boiled cauliflower, the brain is an incredibly sophisticated piece of bodily equipment. In fact, to liken it to any kind of man-made tool is a vast understatement – it surpasses our wildest technologies and defies comprehension. To nourish the brain is to nourish the very essence of life; our experience – certainly a universal priority. The following are my naturopathic favourites for brain health and rejuvenation:

Brain TonicsRestore or maintain health, vigour, and function of the brain. They can offer an increase in work productivity, concentration, focus, clarity, memory, and mental performance, especially when under stress. These can come in the form of herbs, essential oils, flower essences, or nutrients.

Words by Anthia Koullouros, Naturopath and Holistic Health Expert

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How do they work? Brain tonics work in a myriad of ways:

1. As circulatory stimulants – increasing blood flow/oxygen to the head.

2. As adaptogens – increasing the resistance to physical, environmental, emotional, biological stressors.

3. As nutritives – supplying biologically active nourishment in the form of nutrient dense foods and fluids & quality, essential fats.

4. As antioxidants – to protect brain cells from damaging free radicals such as pollutants or smoking. This can lead to diminished brain function.

5. As hormonal regulators – by regulating the connection between the endocrine gland in the brain called the hypothalamus to other endocrine glands in the body such as the ovaries or adrenals.

6. As serotonin reuptake inhibitors – leading to increased levels of serotonin. Serotonin has cognitive functions, including mem-ory and learning as well as wellbeing and happiness.

Herbs:The best way to take these herbs is as liquid tinctures, only available with a prescription from your naturopath or herbalist. A qualified practitioner will ensure your medication, supplements, or disease state does not interact with the herbs. When an herbalist prescribes herbal medicine, they consider one’s constitution: age, allergies, sensitiveness, robustness, size, temperature, current status of health, and personality. Always remember to tell your practitioner if you are pregnant or breastfeeding.

Some excellent brain tonics include:

Rosemary, Gingko, Bacopa, Schisandra, Ginsengs, Gotu kola, Peony, Rhodiola, Licorice and St John’s Wort.

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Essential Oils:Grapefruit, Sweet basil, Bergamot, Clary sage, Blue mallee eucalyptus, Lemon, Rosemary, Lemongrass, Patchouli, Black pepper in a bath, vaporizer, rub, or on a hankie.

Schussler Tissue Mineral Salts:

Kali Phos – indicated for brain fog and weariness (and is an excellent pick me up!)

Australian Bush Flower Essences:

Cognis – Indicated for daydreaming, confusion, overwhelmed feelings. Helps assimilates ideas, offers clarity and focus, and enhances all learning abilities and skills.

Nutrients:Coenzyme Q10, also referred to as CoQ10 or ubiquinone, is a vitamin-like compound that is present in all cells. CoQ10 levels are highest in the hardest-working tissues of the body, especially the heart. Plentiful in organic chicken hearts.

Zinc, called the intelligence mineral, is required for mental development, for healthy reproductive organs (particularly the prostate gland), for protein synthesis and collagen formation. Plentiful in oysters.

Trytophan, an amino acid, found in dairy, eggs, and meat. It is the precursor to serotonin.

Of course, all these therapies in combination with the most potent brain tonic of all – thinking good thoughts! - will ensure that your noggin stays nimble for years to come.

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Smart Soul: Wellness

Are you truly well? We see good-looking people and automatically this superficial impression makes us think they are well. However, what we see – our outward ap-pearance – is merely the ‘tip of the iceberg’ and much is hidden beneath.

Total wellness comprises much more than just physically fit looks – it comprises 7 distinct areas, and only if all of these are well-balanced are we truly well:

By Ana Maria Tavares, Wellness Expert

Your

Wellness

Happier Youfor a Checklist

1. Physical Wellness A pleasant appearance

High fat-free body mass

Dietary balance, low toxicity levels and nutritional excellence

Cardiovascular fitness, flexibility, muscular balance and func tional strength

Pain and disease free

2. Stress Management Balance of play and work (work / life balance)

Breathing properly (taking 3 deep breaths every now and then, and when you feel truly stressed)

Exercising regularly

Finding a way to regularly relax, e.g. yoga, meditation or chi gong

Sleeping early (ideally not after 11 pm) and enough (7 hours+)

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3. Educational Wellness Advancing intellectually

Becoming aware of how our body works and creating positive life changes

Learning new things and skills

4. Nutritional Wellness Eating well-balanced meals at regular times and not too late at night

Practising moderation

Seeking natural / organic, seasonal and local produce

Avoiding highly processed and refined foods

Being aware of hidden calories (e.g. creamy salad dressings)

5. Social Wellness Communication and intimacy

Awareness of self

Having a sense of belonging to formal and informal groups

Interaction with cultural surroundings

Respect for self, for others and for the earth

6. Emotional Wellness Feeling self responsibility

Satisfying relationships – professional, social and personal

Intimate companionship

Happiness and enjoyment of life

Liberated from stress, or able to manage stress

7. Spiritual Wellness Finding meaning and motivation

Transcending

Integrating beliefs and values with actions

Know thyself, be thyself

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We all know that it is important to get adequate sleep, and if we don’t, then we may feel tired or irritable the next day. But adequate sleep of 7-9 hours is also important for the vital functions of your body which, given time, could be hindered if put under sleep deprivation.

It is during sleep that your body’s internal environment continues to work, and during this time that many important functions come into play. Lack of sleep could be affecting your metabolism, muscle growth, and nerve repair, in addition to that sluggish feeling you experience the next day.

It is during your sleep that you release hormones that assist with:

Muscle repair (including the heart muscle) Calcium uptake Nerve and neuron repair Appetite regulation (there is a link between obesity and lack of sleep) Mood enhancement

For some people, getting a good night’s sleep comes naturally, while for others it may be a difficult situation. To improve the quality of your sleep, you need to look at your daytime habits, as well as your sleep-ing habits. By developing a good bedtime routine, your body will, with time, adjust accordingly.

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Better Night’s Sleep How to achieve a

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Improving Day-time Habits: Establish regular sleeping and waking times and do not deviate more than 1 hour either side of these timings – try to establish your week-end into this routine also.

Exercise – 30mins of exercise either in one block or spread through-out the day will improve sleep. Avoid heavy exercise in the 2 hours prior to going to bed as this can stimulate the body, making it more difficult to fall asleep. During this period, gentle exercises of yoga, stretches and walking are good types of exercise to do.

Alcohol – avoid alcohol in the 3 hours before bed as it may assist you in falling asleep, but will decrease your sleep quality and you are more likely to wake during the night.

Caffeine – coffee, tea, cola, energy drinks and chocolate may affect your sleep up to 10 hours after consumption. If you have difficulties falling asleep, avoid all caffeinated products after lunch-time.

Smoking – Nicotine is a stimulant and can be very disruptive to sleep.

Avoid eating a heavy meal 3 hours prior to sleep.

Your sleeping environment Ensure that your sleeping environment is comfortable, without noise or light and having good air ventilation. Consult a bedding specialist to determine the correct mattress and pillow for you. Your bedding should be comfortable and not overheating.

Top tip: Cotton sheets are great because they are soft and breath-able. Avoid working in or on your bed, so that you establish an associ-ation of relaxation with the bed and bedroom.

Establish a relaxing bedtime routine and start this an hour before go-ing to bed. Think about what relaxes you – a warm bath, soft music, reading a book, gentle stretches.

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RECIPESSMART

Serves 5

Lemon SalmonIngredients

750/800g salmon fillet 40g preserved lemon finely chopped 5 cloves chopped garlic ¼ bunch thyme 1 tsp sumac Small handful parsley chopped 2 tbsp honey 20ml olive oil 10 semi dried tomato finely chopped

Method

Marinade fish in all ingredients for at least 2 hours for best result. Bake in oven at 165 de-grees for 12-14 minutes.

Fennel SaladIngredients

200g white cabbage shredded 100g red cabbage shredded (mix red cabbage in last – keeps colour) 100g red seedless grapes cut in half 150g shredded fennel 100g peas blanched and refreshed 10g fresh sliced mint 40g mung beans

Method

Mix the white cabbage with shredded fennel, sliced mint, mungbeans, peas. Add red cabbage and lightly mix.

Brain Food SalmonPreserved Lemon

Recipe Courtesy of Eat Fit Food

Smart Recipes: Brain Food

Salad DressingIngredients

200ml lemon juice 70ml olive oil 30ml honey 1/2tbs Dijon mustard 1 tbs grain mustard 30g mint chopped 2 cloves garlic

Method

Mix everything together

with Fennel and Cabbage Salad

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Makes: about 12 balls

Prep: about 10mins

Macronutrient breakdown per serve (3 balls): Protein 24.1gms, Fats 56.6gms, Carbs 65.0gm

Ingredients1 cup apricot ½ cup craison berries ½ goji berry mix 1 cup almonds ½ cup brazil nuts 1 ½ cup coconut flakes 1 ½ scoop WPI vanilla protein ¼ cup agave syrup ½ cup desiccated coconut for rolling

MethodUsing food processor or blender place in apricot, craison and goji ber-ries and finally chop until it starts to ball or stick together

Add almonds, brazil nuts, vanilla protein, coconut flakes and agave

Combine until mixture comes together about 2-3mins

Roll into balls and coat with desiccated coconut

Smart Snack

Protein BallsSimple, Clean & Lean

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Prep: 10min Cook: 10mins

You will needSilicon Muffin Tray Whisk Mixing Bowl Chopping Board and Knife Pouring jug

Ingredients8 eggs ½ bunch parsley 3 cherry tomatoes cut in half 6 slices turkey meat Progress turkey cups

MethodPreheat oven to 200 degrees.

Crack eggs into a mixing bowl.

Finely chop parsley and add to bowl. Whisk parsley through eggs, the more you whisk the lighter and fluffier they will be. Season with salt and pepper.

Line muffin tray with one slice of turkey per holder and pour in egg mix – so it fills the cup to the top.

Slice cherry tomatoes in half and place one half on the top of each turkey cup.

Place in oven for 10-12 minutes or until egg is firm. Remove from the muffin tray and serve immediately.

Sal’s Cooking Tip: Grab yourself a silicon muffin tray for ease of removal and to make all 12 double the mixture.

Smart School LunchTurkey Cups

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Ingredients1½-2 cups (360-480 ml) water ¾ pound (340 g) organic romaine lettuce, rough chopped ½ head large bunch or ¾ small bunch organic spinach 3-4 organic celery stalks, halved 1 organic apple, cored, seeded, quartered 1 organic pear, cored, seeded, quartered 1 organic banana, peeled ½ fresh organic lemon, peeled, seeded Bunch organic cilantro with stems (optional) Bunch organic parsley with stems (optional)

MethodPlace water, romaine, spinach, celery, and optional ingredients, if us-ing, into the Vitamix container in the order listed and secure lid.

Select Variable 1.

Turn machine on and slowly increase speed to Variable 8.

Blend for 30 seconds or until smooth. Stop machine and remove lid.

Add apple, pear, banana and lemon to the Vitamix container in the order listed and secure lid.

Select Variable 1.

Turn machine on and slowly increase speed to Variable 10, then to High.

Blend for 30 seconds or until desired consistency is reached.

RESCU Loves: While fresh is best, you can store the Glowing Green Smoothie in the fridge for about two and a half days or freeze portion sizes of it and thaw it out the night before you consume. If you know you’re going to be pressed for time in the morning, this is the perfect on-the-go breakfast solution.

Glowing

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Serves 1

Ingredients1⁄4 cup oats 1⁄2 cup + 2 tablespoons almond milk 3⁄4 cup frozen blueberries 1 teaspoon almond butter Pinch of coarse sea salt 1 cup swiss chard 1⁄2 frozen banana 1⁄2 teaspoon honey 1⁄2 cup almond milk 3 ice cubes

MethodBlend the first five ingredients on high for 30 sec-onds, pour into a glass.

Blend the last 5 ingredients on high for 30 sec-onds, gently pour on top of the first layer.

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