Can’t sleep? I hear you. This year has been shocking for my sleep. I felt like no matter how much sleep I had, I never felt refreshed in the morning. 😭 It’s interesting because as parents, we often have a sleep routine for our babies to get theme into a good routine, yet a lot of us (myself included) can be a bit relaxed when it comes to a bedtime routine for ourselves. 😴
☁️ Here are my top tips for a sleep routine that works! ☁️
👉 Invest in good quality pillows & bed linen. The key to a relaxing sleep is in the quality of your pillow and linen. We’ve been using the new Adairs bamboo pillow and linen range and I’ve never had a better nights sleep. They are soft, breathable and hypoallergenic – need I say more?
👉 Read instead of scrolling social media or the news. Choose a book to read instead of scrolling on your phone. Your brain is much more likely to feel sleepy instead of wired if you swap your phone for a good book!
👉 Write down worries and reminders for the next day. Before you go to bed, make sure you write down your worries and reminders for the next day. It’s one less thing you have to think and worry about overnight so you can relax easier.
👉 Write three things in a gratitude journal. Keep a gratitude journal next to your bed and make it a ritual to write down three things you are grateful for every day. Gratitude is the best way to attract more positivity in your life.
👉 Use lavender essential oil. Pop a few drops of lavender essential oil in a humidifier and keep next to your bed overnight for a better nights sleep. Lavender is my go-to oil for dream time and a relaxing bath!
Have you tried any of these tips? Share with me in the comments below.
Have you ever wondered what the differences are between supermarket cages eggs and free-range eggs? Shopping for eggs has to be one of the most confusing and time consuming part of your shopping trip.
Here, I have made shopping for eggs easy and I will share my helpful tips to make your shopping experience for eggs a walk in the park! This is an excellent guide for shopping for your Clear Skin Project ingredients too.
These eggs are the worst of the bunch and the most inhumane. These chickens are “commercially farmed”, raised in battery cages were cages are stacked up on top of each other and the chicken has clipped wings. They are kept in pitch black and have no exposure to the sun or any type of exercise. Steer clear from these eggs as not only are they inhumane, but contain less nutrition than other kinds of eggs.
Cage-Free chickens are not raised in the same conditions as caged eggs but they are most likely still raised in a small area with little exposure to the sun and exercise. Cage-free eggs can be deceiving because you automatically assume that they would be free, roaming as they please.
FREE RANGE EGGS
Free range chickens have exposure to the outdoors for a portion of their life however it does not mean that the chickens must be allowed to roam grassy yards or ensure a certain amount of time outdoors in an appropriate amount of space. It still can be a little deceiving as you cannot be sure of the exact amount of time and space that the chicken receives however it is a far better egg option than caged and cage-free eggs.
CERTIFIED ORGANIC EGGS
These are the pick of the bunch as it means that the food that the chickens enjoy is certified organic and they cannot be pumped full of antibiotics – reducing your exposure to toxins. These chickens would spend the most amount of time outdoors in an appropriate amount of space and are the egg of choice!
So now that the different types of eggs have been cleared up, you should be more familiar with the supermarket jargon you see on egg packaging. Remember that eating healthy is a journey and you don’t necessarily have to change all your choices at once. It’s best to gradually change your choices based on what you can afford and what your values are.
Focus on including as much whole, real foods into your diet as possible as we talked about in Clear Skin Project.
Some final tips on egg shopping:
Price is a good indicator of quality
When a chicken is under stress you lose nutrition in the egg
Free range and cage-free are better than caged eggs
If you like this post, checkout more recipes, stories and tips in our Clear Skin Project eBook. It’s filled with over 60 pages of information on the body, nutrition, hormones, affirmations, skincare, clean eating recipes and MORE! Includes BONUS 8 week guidelines to get you started on your journey to clear skin! Check it out here.
I’ve been a little bit missing in action lately and I wanted to explain to you why… After suffering from PCOS and other ovarian issues for many years (BIG part of my acne journey) and being told it would be very difficult for me to conceive naturally I finally received the best news of my life… I AM PREGNANT![/vc_column_text][vc_row_inner][vc_column_inner][vc_gallery type=”nivo” interval=”0″ images=”4609,4610,4611″ img_size=”large”][/vc_column_inner][/vc_row_inner][vc_column_text]It’s been a rollercoaster ride of emotion, joy and excitement and while I really wanted to write to you, my focus was on getting through the first trimester healthily. Here is the low down on how I conceived naturally with PCOS:
Vitex tablets (1 dose daily)
Vitamin D capsules (6000iu daily)
Healthy balanced diet for a healthy gut
Lots of water to flush my body of toxins
Regular exercise including walking & yoga
My personal focus was not on getting pregnant, it was on being healthy. This means that I surrendered to the fact that I had PCOS and focussed on treating my body with kindness, nourishing it with the best foods possible and getting lots of rest.
There are several really important factors when treating PCOS and these include:
Acai berries are the amazing fruits of acai palm trees, predominantly found in Brazil’s Amazon rain forest. These small berries are packed full of nutrients and contain a whole host of antioxidants, amino acids and essential fatty acids to help your skin glow! Acai berries are known as the “Beauty Berry” and do your body a world of good including increased energy levels, boosted immune system, improved metabolic function and better skin! One of the most popular ways to eat acai berries is in a acai bowl, topped with yummy sliced fruits – check out one of my favourite recipes below.
1/2 cup frozen strawberries
1/2 cup frozen blueberries
100g frozen acas berry pulp or 4 tbsp acai powder
1/2 cup unsweetened almond milk
1/2 small banana
1/4 cup blueberries
1/4 cup raspberries
1/4 cup strawberries
1/4 cup gluten free granola
Drizzle of raw honey, optional
1. Add all main ingredients to blender or food processor and blend until smooth. Add extra almond milk as required if you need to perfect the consistency. Aim for a frozen-yoghurt consistency, slightly thicker than a smoothie.
2. Spoon the mixture into bowls and top with your preferred toppings and a drizzle of honey.
Enjoy! Please leave your comments and questions below – I would love to hear from you! Make sure you share your recipe with me on my Facebook page here or tag me in your Instagram posts!
This is one of the most powerful techniques I will ever teach you. The power of your own mind. What if I told you that the thoughts you think, actually shape your life for better for your worse? What if I told you that you clear your skin by changing the way you think?
For some of you, this may seem crazy. For others, you would have heard of positive affirmations before and how they can change your life for the better. This is not some voodoo technique that has never been used before, affirmations have actually been used for years and have been known to be VERY effective.
So how do affirmations work and how can you use them to clear your skin and change your life for the better?
Stop The Negative Self Talk
That’s right. I’m talking about that little voice inside your head that tells you that you’re not good enough, that you’re too fat to wear that and that you can’t leave the house without makeup. I want you to take note of how many times a day you are entertaining negative self-talk, then I want you to replace each of those thoughts with a new, positive thought. I can guarantee you that the amount of times a day that you notice negative self-talk, will blow you away! After around three weeks, this process will begin to be a habit.
Learn To Love Yourself
When was the last time you did something nice for yourself? There an abundance of nice things you can do to yourself but we are often so busy looking after others that we forget to look after ourselves. Run yourself a bath, nourish your body lots of fresh fruit and vegetables, drink more water, pay yourself a compliment. This is about learning to love yourself again, before and after having acne regardless of what your skin or your body looks like. Ultimately, you are still the same person inside regardless of what your exterior looks like. Don’t wait until you’ve lost that weight, got that job or cleared your skin to love yourself. Love yourself as you are, right now.
Practice Affirmations Everyday
Affirmations are not something that you can say once and your life will miraculously change over night. Like all things, practice makes perfect and affirmations are exactly the same. It’s best to allow 20 minutes per day to practice saying your affirmations for best results. You can achieve even better results in a shorter time frame if you practice in front of a mirror. I know it seems ridiculous, but by saying your affirmations in front of a mirror, you are making them 10x more powerful! It’s important to look into your eyes and say them with true belief in present tense. This is not a time to say “I will have clear skin and a healthy body”, this is a time to say “I have clear skin and a healthy body.” By saying affirmations in a PRESENT tense you are affirming these statements are true and correct. I believe that 30 days of affirmations will change your life, but you’ll see the true benefit by practicing every day for the rest of your life. Every day, you will feel happier and healthier.
Here are some examples of positive affirmations:
I love and approve of myself
I am in perfect health
I stand up for myself
I am ready to enjoy perfect health
I eat foods that are healthy and whole
I drink lots of water every day
I exercise regularly to keep myself fit and energetic
I love my body more and more every day
I am happy with my appearance
The most important thing to remember with affirmations is that you must practice them often. I’ve seen clients use them, practice every day and really make some great changes in their lives. Once they reap the benefits, they stop practicing and sooner or later fall victim to the same old ways of thinking.
Practice your affirmations every single day. If you miss a day, that doesn’t matter just pick up where you left off whenever you remember.
Here is one of my favourites:
You can learn more about affirmations in my Clear Skin Guide here where I show you how to make your own affirmations and create a life you love.
Have you used affirmations before? Share your experience with me below. I would love to hear from you.
Carrots ALWAYS feature in my top ten foods for clearer skin. Why? Because they are packed with skin-loving vitamins and antioxidants that protect you from ageing AND clear your skin.
Carrots are loaded with vitamin A which helps to reduce skin conditions like pimples, acne, rashes and eczema. Eating the right foods can help you fight acne, smooth wrinkles and enhance your natural beauty.
Nourishes dry skin
Reduce acne scarring
Here are some more amazing skin, hair and health benefits of carrots:
Natural Sun Protection
Carrots contain high levels of beta-carotene which converts to vitamin A in the body. This helps the skin to repair and regenerate providing protection against the suns harmful rays. Antioxidants in carrots work to protect the skin and increase immunity from sunburn and sun-damage.
Carrots are packed full of vitamin A which is essential for fighting acne and bad skin. They are also loaded with vitamin C to keep your skin healthy and clear.
Carrots contain high levels of vitamin C which improves collagen production in the skin. Antioxidants work to combat premature ageing and banish wrinkles while improving uneven skin tone.
That’s right! Vitamin A helps in the fight against scars – especially acne scars. By increasing your intake of orange veggies including carrots, you’re giving your body a healthy dose of vitamins including vitamin A and C which are integral for skin health and rejuvenation. Be sure to include some carrots in your next healthy juice!
Ways to Enjoy Carrots:
1. Add carrots to your next healthy juice
2. Carrot sticks with almond butter or homemade dip