Wellbeing Journal
WELLNESS MADE EASY: YOUR CHEAT SHEET
In the whirlwind of the daily hustle, finding the time to prioritise our wellness journey can sometimes feel challenging. But by introducing a few small changes and embracing a perfectly imperfect wellness routine, we can unlock the gateway to a happier, healthier version of ourselves. Let's dive into some practical tips and tricks to kickstart your realistic (and achievable!) wellness journey. FOOD When our schedules fill up, what we eat can sometimes take a backseat, but fuelling your body with nourishing food doesn't have to be a challenge. Often, a little preparation can go a long way. Planning ahead of time and cooking meals that can feed you over multiple days can save time and keep you on track with your health goals. Think batches of overnight oats, nutritious soups and delicious curries. Focus on incorporating whole, nutrient-dense foods into your meals and opt for colourful vegetables, lean proteins, and complex carbohydrates. EXERCISE Squeezing in a rigorous workout may seem daunting, especially with a packed schedule. Keep it simple and kickstart your exercise routine by focusing on movement that brings you joy, whether it's a brisk walk around the neighbourhood, an at-home workout, a dance class, or a short yoga session. Consistency is key, so start small and gradually build up. The goal is not perfection but the integration of movement into your daily routine. Fitness apps are a great way to make exercise more fun and keep you on track. ENERGY BOOSTERS While coffee is a staple for many, consider swapping it out for tasty matcha. This green tea alternative provides a slower release of caffeine, avoiding the highs and lows associated with coffee. The sustained energy boost from matcha allows for increased focus without the jitters. It's a small but impactful change that can positively influence your daily productivity and mood. Nothing impacts our energy levels more than sleep, so try your best to establish a relaxing bedtime routine, limit screen time before sleep, and create a cosy sleep environment. Even in the midst of the daily grind, find pockets of time for deep breaths or a quick 5-minute meditation. HYDRATION Water is a multitasker, aiding digestion, nutrient absorption, and transporting essential elements throughout the body. It is also great for our skin! Keep those hydration levels high by purchasing a refillable water bottle and carrying it around like it's your sidekick. Natural, sugar-free electrolyte powders can be mixed with water, providing hydration and essential minerals. And for those looking to cut down on sodas, get your fizzy fix by adding a squeeze of lime to soda water for a refreshing drink. SKINCARE Skincare is a form of self-care and an important addition to any wellness routine, but finding the time to give your skin a bit of self-care can always be a challenge! If you are short on time, use 8 drops of Activating Water Essence+ and 2 drops of your favourite Jurlique Face Oil for a quick and easy ritual that will leave your skin softened, refreshed and hydrated. Embarking on a wellness journey doesn't have to be overwhelming. By incorporating these simple tips into your daily routine, you can kickstart a realistic and sustainable daily ritual that aligns with your busy lifestyle. Remember, it's about progress, not perfection.
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MENOPAUSE AND COLLAGEN PRODUCTION
Responsible for skin firmness and skin elasticity, collagen is the protein that holds our complexion in high regard. But in menopause, skin quickly loses collagen1. As estrogen drops, so too does skin’s collagen production2. COLLAGEN AND THE SKIN Collagen and elastin are the scaffolding in skin3 that keeps it youthful, taut and voluminous. While collagen does decrease gradually with age, the rate is more dramatic in the first five years of menopause4. Continuing to decline for the next 20 years, skin begins to lose its firmness, sag, with wrinkles and jowls more prominent2. MENOPAUSE AND THE SKIN Skin collagen is directly influenced by estrogen loss with approximately 30% of skin collagen lost in the first 5 years after menopause5. As a result of these hormonal changes, skin loses strength and elasticity1. Changes may be seen in the under-eye area; skin may feel thinner and pores may largen. HOW TO INCREASE COLLAGEN NATURALLY As water is a large percentage of collagen’s weight3, it’s important to stay well hydrated6. Eating a diet rich in a variety of proteins and vitamin C, an essential co-factor in collagen production, may support your body’s own collagen production7, 8. And using a daily SPF can also protect the breakdown of existing collagen in your skin9. FACIAL MASSAGE TO BOOST COLLAGEN A nightly facial massage ritual at home. Begin with a neck and shoulder massage to relieve sore muscles. Warm 1-2 pumps of your favourite serum or oil between fingertips, then gently press and smooth evenly onto face, neck and décolletage. Use a warm rose quartz crystal massage roller to help restore firmness to your skin. Follow with a cool jade massage roller to relieve hot flushes and leave skin in a state of calm. Explore our professional salon treatments now, or visit our blog for more skin care and body care tips. REFERENCES Raine-Fenning, N, Brincat, MP, Muscat-Baron, Y 2003, ‘Skin Aging and Menopause: Implications for Treatment’, American Journal of Clinical Dermatology, vol. 6 no. 3, pp. 371-378. Reus, TL, Brohem, CA, Schuck, DC, Lorencini, M 2020, ‘Revisiting the effects of menopause on the skin: Functional changes, clinical studies, in vitro models and therapeutic alternative’, Mechanisms of Ageing and Development, vol. 185, no. 111193, DOI:10.1016/j.mad.2019.111193 Lodish, H, Ber, A, Zipursky, SL, et al. 2000, Molecular Cell Biology, 4th edn, section 22.3, W.H. Freeman, New York. Stevenson, S, Thornton, J 2007, ‘Effects of estrogens on skin aging and the potential role of SERMs’, Clinical Interventions in Aging, vol. 2, no. 3, pp. 283-297. Brincat, M, Moniz, CF, Studd, JWW, Darby, AJ, Magos, A, Cooper, D 1983, ‘Sex hormones and skin collagen content in postmenopausal women’, British Medical Journal, vol. 287, pp. 1337-1338. Asserin, J, Lati, E, Shioya, T, Prawitt, J 2015, ‘The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials’, Journal of Cosmetic Dermatology, vol. 14, pp. 291-301 Pullar, JM, Carr, AC, Vissers, MCM 2017, ‘The Roles of Vitamin C in Skin Health’, Nutrients, vol. 9, no. 866, DOI:10.3390/nu9080866. Schagen, SK, Zampeli, VA, Makrantonaki, E, Zouboulis, CC 2012, ‘Discovering the link between nutrition and skin aging’, Dermato-Endocrinology, vol. 4, no. 3, pp. 298-307 Ganceviciene, R, Liakou, AI, Theodoridis, A, Makrantonaki, E, Zouboulis, CC 2012, ‘Skin anti-aging strategies’, Dermato-Endocrinology, vol. 4, no. 3, pp. 308-319.
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10 SUPERFOODS FOR YOUR HAIR, SKIN AND NAILS
Superfoods: not just a buzzword conjuring up images of Gwyneth Paltrow. They have a high nutritional density, which means they provide more nutrients per gram than conventional foods, and they typically contain high amounts of vitamins, minerals and antioxidants. We know we should be eating them for various health benefits, but did you know that incorporating these nutrient-dense foods into your diet can give you visible results? Yup, superfoods can contain omega-3 fatty acids, omega-9 fatty acids, vitamins A, C, E, B and D, as well as zinc and glutamine, which all help to look after your hair, skin and nails. We asked the team at healthy, plant-based meal delivery service Soulara for a bit of expertise, and they gave us their top 10 superfoods to start incorporating into your diet. What Is the Best Diet for Skin and Hair? We asked the team at healthy, plant-based meal delivery service Soulara for a bit of expertise, and they gave us their top 10 superfoods to start incorporating into your diet. What Foods Are Good For Hair, Skin, and Nails? If you're curious about what helps hair, skin and nails grow, below are tasty foods that can give you that healthy boost you're looking for: CHIA SEEDS Chia seeds are a great source of omega-3 fatty acids, which reduce inflammation and protect the heart and brain from chronic disease. Sprinkle seeds onto soup or add to smoothies for an easy, every day way to incorporate them into your daily diet. KALE Vitamin A is good for hair growth – it helps the glands to produce sebum, which moisturises the scalp and keeps your hair looking healthy. Kale is our go-to superfood for vitamin A – add a handful to salads, lentil dal or risotto. ALMONDS Almonds are rich in vitamin E, an antioxidant that supports collagen production and provides anti-inflammatory benefits for the body. Keep a bag on your desk at work to snack on throughout the day (a healthy alternative to the chocolate drawer). CARROTS Packed with vitamin A and vitamin C, carrots support your hair, skin and nails. Try roasting them and topping with chia and pumpkin seeds to use as a side dish. SWEET POTATOES Like carrots, sweet potatoes are great sources of vitamins A and C. They’re delicious baked and loaded with roasted veg or cut into wedges and oven-baked. PUMPKIN SEEDS Rich in iron, magnesium, potassium, biotin and omega-3 fatty acids…pumpkin seeds certainly pack a punch for such a small food, plus biotin is great for improving hair and nail growth. Use them to sprinkle on salads, soups, or in oats. For more superfood recipe ideas, head to Soulara’s website. What fruits are good for skin and hair? Fruits good for hair and skin include: AVOCADOS Not just a millennial favourite, avocados are rich in omega-9 fatty acids for keeping the top layer of your skin hydrated. They’re also a good source of vitamin E, making it a great food for healthy hair. Aside from the usual avo on toast, add slices to salad or use to create fresh guacamole. BLUEBERRIES Blueberries are high in vitamin A which helps to clear up acne as well as moderate oil levels in skin. Mix a handful into oats and a plant-based milk and leave overnight for a delicious way to perk up your morning oats. GOJI BERRIES An all-rounder, goji berries contain iron, zinc and copper which are all great for radiant skin, hair and nails. Try sprinkling onto your morning oats. LEMONS High levels of vitamin C in lemons work to neutralise free radicals and help the body in producing collagen for firmer-looking skin. Start your day with a slice of lemon in hot water, or squeeze lemon juice onto your avocado. What are the best vitamins for hair and nail growth? We all know vitamin C is the MVP for skincare, but have you ever wondered what vitamins are best for hair and nails? Biotin, aka vitamin B7, is touted as a superfood for hair and nails. It's responsible for keratin production, the building block of your hair and nails. You can find biotin in foods like organ meats, eggs, nuts, seeds, fish and sweet potatoes. If you're dealing with brittle nails or split ends, selenium (a mineral, not a vitamin) is also a key player in keratin production. Selenium is present in Brazil nuts, seafood, meat, poultry and organ meats. Best products for glowing skin and hair Once you've established the best diet for skin and hair, trust our nature-infused products to bring out your inner glow. Our hardworking formulations harness the power of natural botanicals to nourish your face, hands, body, hair, lips and eye area. Start your beauty routine with a mild cleanser, hydrating moisturiser and sunscreen. If you want that next-level glow, consider incorporating our potent serums, mists, exfoliators and face oils into your regimen. Remember, what's good for the skin will often be good for strong nails and hair too! FAQs What foods are best for skin, nails and hair? Fatty fish, like salmon, can give your skin a healthy glow due to its high omega-3 fatty acids content and anti-inflammatory benefits. Avocado is another great option, as it is rich in vitamins A, C and E, all of which support collagen formation and overall skin health. If you prefer plant-based alternatives, chia seeds are a fantastic source of omega-3s, and blueberries, which are high in vitamin A and antioxidants, are good for hair and nails. What is a superfood for skin and hair? Super foods for glowing skin and hair include avocados, chia seeds, berries, lemons, kale, almonds, carrots, sweet potatoes and pumpkin seeds. What is good for nails and hair? If you want stronger hair and nails, you need a power combo of nutrients, good habits and the right products. Hydration is key to the vitality of your hair, nails and skin — so drink those 6-9 glasses religiously. Complement your water intake with a balanced diet rich in vitamins, proteins and minerals. Think leafy greens, fruits, nuts, seeds and fatty fish.
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THE POWER OF PLANTS
Indoor plants have been used to decorate homes and heal people since 1,000 B.C. China. Their benefits have since been recognised by the science community, proving household plants as essential indoor companions in urban dwellings. We adorn our Jurlique offices with these all-natural air purifiers, for they improve the air quality while reducing the stress levels of those working amongst them. Read on for all of the reasons to bring more greenery into your home or workspace.They pay their wayIn 1989, NASA conducted a study looking at the benefits of houseplants, naming it the NASA Clean Air Study. It found that having one plant per nine square metres of your home or office will remove toxic airborne agents, such as benzene, formaldehyde and trichloroethylene. Garden Mums, Spider Plants and Dracaena are the top performing pollutant removers. Plants such as orchids, succulents, snake plants and bromeliads also absorb carbon dioxide and emit oxygen all through the night (unlike most other varieties that only do this during the day time), making them the perfect bedroom companions.They are visually beautifulPlants are an easy way to enhance your loungeroom or workspace. By adorning your windowsills with succulents, draping macramé hangers from curtain rails or bringing a big and bold potted fiddle leaf fig, you’ll make a huge difference to the look and feel of your space. Get your hands dirty by simply taking a cutting from a friend’s plant and propagating your own from scratch; you’ll feel a true sense of achievement as it flourishes.They reduce stressThe art of shinrin yoku, or forest therapy, was first invented in Japan and is predicated on the idea of visiting or looking at nature as a means to calm, rejuvenate and restore the mind. Studies have found that plants bestow positive changes in the brain’s electrical activity, relieving muscle tension and calming heart activity. Bring a piece of the forest into your living room with your very own bonsai tree.They bring the outdoors, inAs more people move to be closer to big cities, they inevitably have less exposure to Nature, which means they come into contact with a less diverse microbiota. This refers to the community of bacteria, fungi, and viruses that live in your gut and on your skin, and which is essential to fighting off disease. Keeping a herb garden will encourage you to have direct contact with plant life, while also offering a constant supply of fresh basil, thyme and mint.Jurlique’s Tree Planting Day At Jurlique we love our plants indoors and out. Every year since 2012, Jurlique staff have been planting native trees at our farm in South Australia. The trees improve our carbon footprint, enhance the area’s biodiversity, and offer protection for our organically grown botanicals. Learn more here.
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WHY AIR QUALITY MATTERS IN YOUR SKIN CARE
The ability to scientifically measure and study the impact of pollution might be relatively new, but we’ve always had a belief that air quality is one of the crucial factors in producing pure, effective skin care. It’s one of the reasons our founders moved across the globe to settle in the rolling Adelaide Hills of South Australia.How pollution affects skin (and skin care)For many decades, there was one clear environmental culprit capable of wreaking havoc on our complexions; this was, of course, the sun’s UV rays. More recently, another offender has come along: the air itself. Unlike the sun, however, air pollution gives no early warning signs.Separate studies have found that air pollution can have a significant impact on the skin, leading to the premature appearance of visible signs of ageing, such as fine lines and pigmentation.But there’s another side to this story that’s far less known: what’s the impact of air pollution on the botanical ingredients grown specifically for skin care?The quality of air that surrounds plants plays a huge role in determining just how robust and healthy those plants may be. According to a report by the United Nations Economic Commission for Europe (UNECE), air pollution can cause damage to soil quality, which “in turn, penetrates into the plant structure and impairs its ability to develop”. As a result, botanicals may turn yellow, develop spots or die completely.The purity of South AustraliaAdelaide, as one of Australia’s smaller cities, has benefited from relatively low levels of pollution – seven times lower than that in Shanghai, and more than one-third of the levels in Seoul, according to data compiled by the World Health Organization.For this reason, we made South Australia our home base. In this unspoiled environment, which our founders refer to as “the purest place on Earth”, we grow all our botanical ingredients, including hydrating Rose, which goes on to become our antioxidant-rich Rosewater Balancing Mist. Thanks to the clean-air conditions in which the Rose is grown, the resulting mist restores your skin and instils an unmistakable glow.Our home is a particular point of pride for Jurlique, for the growing conditions found here are what enable us to grow botanicals far more powerful than any other. What is pure and grown in Nature can only deliver radiant, glowing skin. It’s as simple as that.
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HOW TO REBALANCE YOUR ENERGY NATURALLY
How to Rebalance Your Energy NaturallyModern workers complain of the mid-afternoon slump. All of a sudden, it feels as if all the energy has drained out of you. Some call it brain fog, others refer to it as plain old exhaustion. Rather than reach for a quick fix, the wiser option is to implement naturally energy-boosting habits you can maintain long-term. Your precarious balancing act ends here.Aid your digestionAn unhealthy gut can have huge health implications for the rest of the body – energy levels included. Apple cider vinegar is an alkalising liquid that can help with digestion, especially for those who don’t produce enough hydrochloric acid in their stomachs. Opt for the unfiltered organic variety, and drink it diluted in water about 15 minutes before meals.Step away from the white breadWhile they can provide your body with energy, foods heavy in carbohydrates will, for the most part, leave you feeling sluggish. The main culprit? Simple carbs, like those found in sugary drinks, white bread, and pasta, which burn through your body quickly. Stick to wholegrain, low-glycaemic carbohydrates that take longer to digest. Nuts, legumes, sweet potatoes, oats, and brown rice will all provide your body a steady supply of energy, helping you avoid the crash-and-burn effect.Break a sweatIf you’ve ever gotten your sweat on, you’d know the incredible clarity that comes from a flood of endorphins hitting your system. Exercise gives your cells more energy to burn, circulating oxygen around the body and releasing epinephrine and norepinephrine (stress hormones) that in modest amounts that make you feel energised. Even a brisk walk on your break can help.Have another glass of waterFeeling fatigued is one of the first signs that your body is short on fluids. The recommended daily amount of water is 2 litres per day, but be sure to drink slowly and keep it at room temperature, so it is easily ingested and absorbed by your body.School yourself in essential oilsStudies have found that inhaling essential oils under stressful conditions can lead to noticeable positive neurological responses, as fragrance compounds directly affect the brain. When it comes to improving energy levels, essential oils with citrus properties are great for boosting energy and motivation – we love a few drops of our Revitalising Blend Essential Oil, which can be used in a vaporiser for the office. If you don’t have a diffuser handy, try a spritz of our Revitalising Blend Aromatherapy Mist, close your eyes and spray mist above your head, and deeply inhale the Orange, Bergamot, Lemon and Lavender blend to awaken the senses.
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EAT YOUR WAY TO RADIANT SKIN WITH JACQUELINE ALWILL
INSPIRED BY OUR NEW BODY CARE RANGE, OUR FAVOURITE AUSTRALIAN NUTRITIONIST, JACQUELINE ALWILL COOKED UP TWO RATHER DELICIOUS AND DELIGHTFUL MEALS WITH FRESHEST OF INGREDIENTS FULL OF ANTIOXIDANTS THAT WILL HELP YOU ACHIEVE RADIANT SKIN BY NOURISHING YOU FROM INSIDE OUT AND GET YOU STARTED FOR A GLOWING SPRING. There is SO MUCH to look forward to in the Spring, it’s one of my favourite times of year. New season produce, lighter meals, fresh ingredients to make you feel nourished from the inside out. In partnership with Jurlique and for the launch of their NEW Body Care Range I’ve created this delicious recipe which draws on ingredients from the range and delivers it to you ready to eat. Pretty great right?SAGE BRUSSEL AND CAULIFLOWER RICEBreakfast (brunch, lunch – maybe dinner too?) of champions – SAGE BRUSSELS AND CAULIFLOWER RICE. Abundant with nutrition from cauliflower, garlic and brussels to support our bodies natural detoxification processes. Full of fibre to aid digestion and satiate our appetite. And with the gentle inclusion of sage, enriches this dish with both anti-oxidant and anti-inflammatory nutrients too.You can play with additional flavours such as pecorino or if you prefer dairy free and purely plant based then a touch of vitamin B rich nutritional yeast will do the trick. Serve with fresh sourdough or gluten free bread, some sautéed mushrooms and beans and you have the perfect, nutrient dense, balanced meal.SAGE BRUSSEL AND CAULIFLOWER RICEServes 4 1/4 cup extra virgin olive oil 2 cloves garlic 1 leek, white part only, diced 1 head (700g) cauliflower, cut into florets, blitzed to form a rice 200g brussel sprouts, finely sliced small handful sage leaves 2 teaspoons lemon rind 2 teaspoons nutritional yeast OR 1/4 cup pecorino, shaved 1 cup baby spinach sea salt and black pepper DIRECTIONS Heat a large frypan on medium heat, add olive oil, garlic and leek and cook 3-4 minutes until translucent. Add cauliflower rice, brussel sprouts, sage leaves and lemon rind and cook approximately 6-8 minutes. Sprinkle nutritional yeast if using a non dairy option and toss through baby spinach to warm. Seasons with sea salt and black pepper and sprinkle with pecorino if using. Serve direct from the frypan with sautéed mushrooms and butter beans and avocado for a delicious wholesome meal anytime of the day. SAGE BRUSSEL AND CAULIFLOWER RICE - Inspired by Restoring Lemon, Geranium & Clary Sage Shower Gel
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JACQUELINE ALWILL’S SECRET TO GLOWING INSIDE AND OUT
It’s not everyday that I hand over my home, beauty cabinet, kitchen and bedroom and reveal all, but when the team from the most iconic Australian, botanical skincare brand, Jurlique, makes this little request…I do. You see, it’s all very well to speak about health and beauty but it’s most important to see it in practice so that’s how I plan to share it with you. Small things I do, each day to make me feel abundant with life, radiant and glowing.MY DAYTIME SKINCARE RITUALPre exercise I use a few drops of Jurlique Firming Face Oil and if training outdoors a natural sun cream. In my younger years, I didn’t use anything during exercise and know that this damaged my skin, however, these days I know I put my skin in a better position to handle the dehydrating effects of exercise and protect my skin from the sun.Post exercise the focus is on plenty of water and my most cherished skincare ritual of the day for both face and body. In recent years having partnered and worked with Jurlique I include their heavenly skincare products into my regime. Jurlique’s range of natural botanical ingredients complement my life and my skin beautifully, giving me the glow I want to see and the softness I want to feel on my skin.Pre shower cleanse to my face with Jurlique Nourishing Cleansing Oil followed by a shower with Jurlique Refreshing Citrus Shower Gel and body moisturiser of these delicious citrus fragrances too. They’re new to my ritual having only been launched by Jurlique recently and I couldn’t live without them. Citrus is one of my favourite fragrances to refresh the senses and my skin and naturally complement other nourishing citrus ingredients in my life particularly in the morning – lemon, grapefruit and orange.“AS A NUTRITIONIST, I WANT MY SKIN CARE TO BE AS NATURAL AND GOOD FOR ME AS THE FOOD I EAT. THAT’S WHY I LOVE JURLIQUE’S NEW SHOWER GELS AND BODY LOTIONS.”
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RAW LEMON COCONUT TART
Take time our to treat yourself and family with this delicious tart to celebrate nature’s delights. Jurlique has partnered with Nutritionist Jacqueline Alwill to create this wellness treat that is vegan, sugar and dairy free. Raw Lemon Coconut TartServes 8Base: 3/4 cup of oats 1 cup medjool dates, pitted 3/4 cup dessicated coconut 2 tablespoons vanilla essence Top: 1/3 cup coconut oil 1/4 cup maple syrup Juice from 3 lemons 1/2 cup dessicated coconut 2 medium bananas Fresh seasonal berries DIRCETIONS 1. For the base, place all ingredients in a food processor and blend until well combined and forming a dough like consistency.2. Press base into a lined spring form cake tin or load tin and pop in freezer whilst blending the top.3. For the top, place all ingredients in a a food processor and blend until well-combined then pour over the base ingredients and spread evenly.4. Freeze for 5 hours to set.5. Allow to thaw for 10 minutes and top with fresh seasonal berries before serving.
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