Health + Wellness

Your one stop shop for HEALTHY HABITS (70% diet, 20% exercise and 10% other)!

Health + Wellness

2 Tips to Reduce Your Stress and Increase Your Immunity to Viruses

Bad stress is a significant contributor to illnesses. One person out of three reports feeling very stressed in their daily life, which tends to put us at risk of activating harmful viruses that may be in our system.

When we experience bad stress, we harm our body’s ability to fight antigens with antibodies. Daily stress and stressful situations can be detrimental to our immune system. The more stress reduction activities you can bring in your life, the stronger your immune system will become. Here are two tips to help you reduce your stress and increase your immunity to viruses.

Change Your Mindset

You can change your mindset by being more positive and live in the present moment. According to studies across the world, positivism is a trait that increases your health and reduces your chances of being sick from a virus. Not only is the immune system of optimistic people more robust, but they also show signs of being healthier in general. Whatever happens around you, you always have a choice of how you respond to that situation. You either see it with half-full glass or half-empty glass. An excellent way to start improving your attitude is to focus on gratitude. Finding things that you are grateful for will help you see the best in everything. You can do so by writing in a journal the daily gratitude that you want to express. Besides, practicing mindfulness will help you to manage your tensions. Mindfulness is the ability to stay in the present moment and stop worrying about the past or the future. Less mental stress also means less physical stress and give more power to your immune system.

A Final Thought / Tap Into the Power of Aromas

Aromas from essential oils can help you boost your immune system while bringing a sense of calmness into space. One of the most effective essential oils is Lavender. Lavender is a powerful oil in which antioxidants help the body protect the cells from toxins. You can use it in a diffuser to help kill allergen and bring a fresh scent to your home and help you relax. Place a drop of lavender oil on your pillow to improve your sleep. Another great way to use lavender oil is by adding two to four drops to your bathwater. Lavender oil will help you release the toxins from your body while finding a deep sense of relaxation. 

Those are my tips, comment below and let me know which one resonates most with you.

Up Next, watch the YouTube video…

Health + Wellness

Mindful Drinking Tips

Drinking can be fun, let’s be honest. But too much alcohol can lead to injury, accidents, serious embarrassment and long-term health problems. Follow this advice to drink safely.

1. One Glass or Two ONLY:

Don’t drink a bottle of wine in one go – it’s very easy to do. try to stick yo a glass or two.

2. Alcohol-Free Days:

Try to have at least three ‘dry’ days a week.

3. Natural Wine:

Try drinking natural wine. It is less processed, with no added sugar or chemicals, so it’s better for you.

4. Spirits and Mixers:

A vodka with lime and soda has less sugar than vodka tonic. Basically, any mixer you put with a clear spirit like gin or vodka is going to up your calories intake because it’s packed with sugar, and you’re going to bloat.

5. Stout:

Like wine, beer is full of sugar, so drinking several pints will have quite an impact. This is particularly true of stout: downing a pint is the equivalent of eating a pork chop (without the nutrients) – 210 calories in a single pint.

6. Beer and Wine:

They say ‘never mix grape with the grain’ and they’re right – you can get an almighty hangover if you do. If gluten intolerant, avoid grain-based drinks like beer and whisky.

7. Tequila:

Tequila appears to help with weight loss because of the agavins ( form of natural sugar that doesn’t raise blood-sugar levels) in it. Many of the calories ass through the system, rather than being absorbed. It has to be clear tequila, not the darker-coloured variety. It also stimulates the metabolism and helps dissolve fat. Be careful not to drink too much and remember that it’s not a miracle drink. It’s still alcohol, which isn’t good for you. Drunk in moderation, a good tequila won’t give you a hangover. But if you drink cheap tequila, it will knock you for six!

8. Champagne:

Sparkling wine is lower in calories than still wine – around 80 per glass, compared with 120 for a glass of red or white. It does go to your head more quickly, of course, making it all too easy to say ‘yes’ to another glass!

A Final Thought

Remember that wine and beer are equally bad for you. You need to do about 20 minutes of hard exercise to work off one glass. One glass of spirits without a mixer can be walked off in 12 minutes and one alcopop takes roughly 1.5 hours of exercise (it’s the processed food of rinks!). 

When you do decide to drink, please remember to drink responsibly!

Be Your Best Self

Learn my 5 Step Method to Claim Your Personal Power in this free course

Add your first name and email to the form below to get started right now.

Health + Wellness

Mindful Eating Tips

Whether you want to avoid overeating and gaining those extra pounds, you need to control your blood sugar (for example, if you have diabetes), or you simply wish to consume only what your body requires, life can make that goal challenging.

But mindful eating might help you reach it.

Mindfulness refers to the practice of being aware and in the moment.

Mindfulness refers to the practice of being aware and in the moment.

All too often, our thoughts wander somewhere other than where we are in the moment. Perhaps we are preoccupied with what happened an hour ago, worried about what might happen tomorrow, or stressed over what we need to do next week. Mindfulness encourages us to notice these preoccupations, and then to gently bring ourselves back to the now.

Mindfulness can help you fully enjoy a meal and the experience of eating — with moderation and restraint. Some studies suggest that mindfulness-based practices help improve eating habits. For those who binge-eat or eat for comfort or out of stress, mindful eating may even aid with weight loss.

Here are 9 tips for more mindful eating. Not all of these tips may feel right for you — try a few and see how they work.

1. Sit Down At A Table:

If this seems like a ridiculously simple suggestion that shouldn’t even have to be mentioned, think about the number of times when you eat on the go — walking around the kitchen or while you’re on your way to work. Make it a rule to only put food in your mouth if you’re sitting down, and you’ll be able to focus on what you’re eating a whole lot more.

2. Don’t Get Distracted By Your Phone:

You should be enjoying the moment. According to research, which was published in the Journal of Experimental Social Psychology, technology at the table caused people to feel more distracted and less socially engaged, leading to a drop in enjoyment equivalent to half a point on a seven-point scale.

3. Notice Caffeine And Sugar:

Notice when eating a food or drink containing caffeine or sugar makes you feel anxious or hyper. What lifts you up will bring you down again with a bump. Try cutting out food in question to keep on an even keel.

4. Limit Your Portion Size:

The size should be no more than you can imagine holding in your two hands cupped together. Also eat with a smaller fork or spoon ro avoid eating too quickly.

5. Eat Slowly:

Eating slower allows you to pay attention to when you’re full. It takes at least 15 minutes of eating for the signal torerach your brain that you are full.

6. Be Conscious Of The Act Of Eating:

Chew each morsel 40 times before swallowing. This is said to stimulate your digestive enzymes which help to break down your food.

7. Be Conscious Of Your Body:

Don’t allow yourself to be all scrunched up – your food can’t move through your body easily otherwise.

8. Sticky Mouth or Headaches:

Notice when your mouth is sticky or you have a headache. You’re probably dehydrated and ned water first and foremost.

9. Take Notes:

When you eat something that makes you feel bloated, take motes and avoid it in future.

A Final Thought

Mindful eating doesn’t always require a quiet space at home. Use these tips to practice mindful eating anywhere, even on the go! Whether you’re eating a meal, enjoying a snack, or indulging in a treat, mindful eating can help make your eating experience more satisfying with every intentional bite.

Be Your Best Self

Learn my 5 Step Method to Claim Your Personal Power in this free course

Add your first name and email to the form below to get started right now.

Health + Wellness

Can Stress Be Good For You?

We hear over and over again that stress is unhealthy. And all that talk makes us, well, stressed.

Scientist Hans Selye made a lot of discoveries during his research on stress back in the 1930s. His science was based on torturing rats. He put them in tiny containers and solitary confinement. He would blast them with noise and force them to swim, shocked them, drugged them, severed their spinal cords, alongside other terrible things. The results of this toture reduced muscle tone, caused failure of the rats’ immune systems, and even death for many of the rats.

This research is what our knowledge of stress was based on until recently.

This may be equivalent to someone who has experienced a great amount of trauma, such as surviving a kidnapping, terrorist attack, or something similar.

This isn’t the sort of stress we’re used to in our modern daily lives. You usually aren’t being tortured and feeling stressed about it.

Instead, in your day to day life, you’re dealing with different types of stress, such as:

  • Your job
  • The political climate
  • Pregnancy
  • Finances
  • Tests
  • Your kids
  • Your aging parents
  • Various work tasks

This is modern-day stress, and it isn’t really comparable to the sort of stress that the rats were under.

The day to day stress is so different. It’s not survival stress. It’s not harming us the way we think it is.

In fact, this type of stress isn’t harmful at all… unless you think it is…

Modern-day stress isn’t a problem unless you think it is

According to Kelly Mcgonigal (the author of The Upside Of Stress), the belief that stress is bad for you, is the 15th leading cause of death in the United States. This is above cancer, HIV/AIDs, and homcide.

If you choose not to believe that stress is harmful to you, then you’ll have a completely different perspective on it. You’ll have a completely different reaction and experience to stress, causing it to serve you to perform better and be happier (yes, be happier!).

People who believe stress isn’t a problem actually live longer than those who have no stress at all.

This is because people who have healthy stress in their lives have more purpose, more drive, more goals. In short, they have something to live for. They’re “in the arena” as the saying goes.

Then there’s this new study from the book worth mentioning, too…

In a more recent experiment on stress, Karen Parker of Stanford University did a study on monkeys that tested their stress. She separated baby monkeys from their mothers for 1 hour everyday. She predicted that this would make them more dysfuctional and emotionally unstable. Instead, the exact opposite was true. The monkeys were more curious, more resilient, and ever had more courage and self control all the way into their adulthood. They also had larger prefrontal cortices.

So, how can you go from trying to avoid stress and believing that it’s bad, to having an entirely new perspective on it? The very first step it to redefine stress.

Redefining Stress

Stress is as an emotion and a sensation. I define stress as an emotion in your body caused by the belief that something outside of you is important and needs your focused attention. The important thing to note is that it’s not the circumstances around us causing the stress, it’s our beliefs about those things.

Some of the characteristics of stress that you’ll notice when your sympathetic nervous system kicks in are:

  • Tightness in your body
  • Chest pounding
  • Your heart speeding up
  • Increased alertness and focus
  • Brain and body are activated and sharp

This may not sound good when you read it, but actually none of these things are a problem. When your body is alert and focused like this, you can actually use this to your advantage. It can be a great thing to have those stress hormones on your side working for you!

Sports are a great example of this.

How To Manage Your Stress

In the book, The Upside Of Stress, Mcgonigal talks about two types of stress responses:

  • The fight or flight response
  • The challenge response

One of these responses is helpful, the other is actually causing more harm than good…

The Fight Or Flight Response

The first response is the fight or flight response.

This is the “threat” response.

You get very afraid and you think that you either need to run or fight whatever you’re facing.

This is the response that is NOT useful.

It causes more harm than good.

The Challenge Response

The second response, known as the challenge response, is the one that helps you focus and strategize.

The challenge response is a mindset. It’s a response to stress without fear, worry, or resistance. You accept the stress as if you’re in the game (to use the sports analogy from above).

This response allows you to problem solve and excel at whatever you’re doing.

This is the response that can give your life more meaning and allow you to increase your focus on what is important to you.

With the challenge response, you use “performance stress” to your advantage to overcome obstacles. 

Coming Soon
So, I’m curious… which response do you have?
So, I’m curious… which response do you have?
So, I’m curious… which response do you have?

Tips On How To Manage Your Body

Now that you know the difference between extreme stress and modern-day stress and the types of responses that will serve you or not, I want to give you 8 practical tips you can use to help you manage your stress.

1. Sleep It Off:

2. Visualise Calm:

3. Breathe Deeply:

4. Run A Bath:

Aim for 8 hours’ sleep a night. I get impatient if I don’t have enough sleep, especially after a long flight when I’m trying to readjust to a new time zone. Try to go to bed at the same time every night to train your body to wind down on cue. Our body is thrown into chaos by disrupted sleep patterns. Lack of sleep takes its toll on the skin, too, as this is when the body has time to regroup and heal itself.

Meditating before I go to sleep is really helpful and visualisation can be a powerful tool, too. Close your eyes and choose a place – a holiday location or hideaway – or a soothing colour. Having a calming image that you can conjure up during stressful times will help train your mind to deflect anxiety.

We often forget this simple act, but increasing oxygen helps is to think more clearly. Focussing on the ‘in’ and ‘out’ breath will focus thoughts and calm the mind. Make sure to breath in from the bottom of your stomach before letting your breath out again.

It’s pretty hard to hold on to stress in a bath. I add a few drops of lavender essential oil to boost relaxation and add to the calming atmosphere. Focus on the good is my mantra.

5. Do A Tech Detox:

6. Quiet The Mind:

7. Work It Out:

8. Listen To Music:

Being constantly ‘on’ and available impacts upon your ability to relax. Making a conscious decision to switch off gives your brain a break from information-processing.

Download a mindfulness app to train your mind to be better able to cope with stress and ‘silence the chatter’ of ongoing anxiety.

Getting the blood pumping with a high-intensity short workout will help get the body back into clear-headed order, thanks to the oxygenation and the rush of endorphins. It’s hard to think about anything when you are working out.

Music is a mood changer. Play something that you love – it can really bring you up. To re energise, put on a track that gets you dancing. And to be peaceful, play something beautiful. Whatever floats your boat.

Tips On How To Manage Your Mind

Recap on the steps

1. Write down everything that’s going on in your mind.
2. Separate out the facts from the thoughts
3. Notice your brain go to the worst case scenario
4. Give yourself “worry time” if you need it
5. Add constraints to your media input (TV, podcasts, etc) 

6. Don’t escape your life with food, alcohol, or shopping 
7. Decide how you want to think and feel ahead of time 
8. Pay attention to your thoughts 
9. Focus on what you can control and practice self care 
10. Look for positive ways to connect with people

11. Pay attention to your feelings driving your actions 
12. Acknowledge the resistance during this transition 
13. REMEMBER: Circumstances are neutral and that means you have all the power 
14. Whatever your problem is… Personal Development is the solution 
15. You Got This!

A Final Thought

From the new research, I do think that some stress can be good for you and hopefully by implementing the tips above, you’ll be able to use the stress as a tool to help make your life better. 

A bonus tip would be to do things that give pleasure or bring peace – cooking, gardening or curling up with a book. See friends and have a laugh whenever you can. Life is short, so have fun!

If you change your mindset about stress and believe that it’s actually there to benefit you, you can have a more purposeful life.

Don’t avoid your stress. Don’t run away from it.

Instead, accept your stress and use it to your advantage. It’s performance stress and it’s there to help you.

Resources:

Health + Wellness

5 Self- Care Rituals (You Need Every Week)

Looking after your health and well-being is thankfully a trend that is not going away anytime soon. Our daily lives are often so full of hurried communication, technology and comparison, and pollution and stress, that taking time to decompress and tend to You is vital.

Self-care is no longer just a buzzword, but an essential act of kindness to oneself, to your ability to be present with others, continue to be productive, and to live long and happy lives. And big goals take big efforts so the energy reset self-care provides is even more important the busier you are! So here’s 5 of our favourite to do’s for loving on YOU!

1. A Quiet Cuppa....

Whether it’s part of your morning wake up wonderful routine, your night time unwind, or an any time of day peaceful practice, tea can be super soothing. Wrap your hands around your favourite cup and brew and with a few deep breaths, centre yourself right where you are right now, feeling the warmth of the tea and the scent (especially of herbal blends), fill every part of your body with healing, loving energy.

You can also bless your tea (or anything you consume really) by wrapping your hands around it and with closed eyes, repeat a mantra for what you want it to pour into you. For example, “I am so happy and grateful for the vibrant health you pour into me that shows up in my glowing skin and confidence.

If you need any ideas, you can try the herbal infusion tea

2. A face Treatment Mask...

There’s always time for an easy at home facial when you’re listening to your body and listening to your skin. Everyone’s skin will go through various stages over a lifetime, throughout the year and even throughout each month, and each stage requires various TLC.

So when your skin is feeling dull, dry and tired slather on this rich, anti-ageing and gently renewing mask on with intentions of gratitude, glow and self appreciation. Energise these feelings, even if it’s for the few seconds it takes to apply.

Leave on for 5-7 mins to feel the tingle. Then wash off with warm water and hold your face in your hands as if holding the face of child, say “thank you” and smile.

If you need any ideas, you can try these masks.

3. A Blissed Out Bath...

Run yourself a warm bath with detoxifying and energising bath salts as you wait for your face mask to work it’s magic and prepare your herbal tea. You can read, listen to a mediation, journal or simply focus on your 100 deep belly breaths for the day and zen out. Who said baths can’t be productive?!

Again, feel free to bless your body in the water and each limb as your drench them in luxe, invigorating body oil afterwards!

When you recover or discover something that nourishes your soul and brings joy, care enough about yourself to make room for it in your life.
– Jean Shinoda Bolen

If you need any ideas, you can try these products.

4. Journaling...

Too many people carry around feelings of loneliness, despair, shame, guilt, or unworthiness as a result of past relationships – romantic or otherwise.

Instead of wallowing in these feelings, learn to self-heal and begin to trust that it is safe for you to turn those feelings around, open up your heart space and even attract the greatest love and affection to you because you are deeply in love with yourself and your own life.

Journaling is simply writing your thoughts down and letting words out onto a non-judgmental page.

You don’t need permission or a special book or special place, but making it a habit to pick up a pen, take some deep breaths and write faster than your hand can keep up can be extremely cathartic and revolutionary.

Write what’s on your mind right now before moving onto a to-do list, 3 things you are grateful for, or writing to a love song that you imagine you and your current or future lover to be dancing to. There’s no rules – just make it your own and make space for it in your daily life in some way.

If you do need inspiration with questions, then you can always use the greatness journal like me but you don’t have to. A simple notebook can work, the main thing is that you write.

5. Sweat Sessions....

Moving your body and taking part in regular exercise can actually help to boost your energy levels and get your feeling happy in your own skin again. Exercise releases endorphins which are proven to boost your mood even when you’re feeling really low.

It can be a daunting prospect heading to a gym; especially if you’re out of practice and not really sure what kind of exercise you enjoy. Instead of stressing yourself out, try out some workouts at home first.

There are online tutorials for almost every type of exercise out there – whether it is boxing, dance or yoga that makes you feel energized – there will be a video for you to follow.

Once you discover the type of movement which gets your blood flowing and your smile lifted you won’t look back.
​Exercise can often be a medicine for most ailments too, if you’re struggling to sleep at night or suffering with cramps you might find that gentle exercise alleviates the pain. Of course you should consult your health practitioner before starting out any kind of new and strenuous activity. After starting a new exercise regimen the majority of people feel that they can sleep better, they feel brighter and their body is more in shape.

Related posts: What Happens When You Start Exercising?

A Final Thought

Whatever you do this weekend, be sure to put yourself first and nourish, nurture, appreciate and recuperate your heart, mind, body and soul.

Post Source: Starsnation

Health + Wellness

30 Days To Healthy… Living

Healthy living is about making the right choices with dietary habits and nutritional supplements for overall health inside and out. Your body works as a system where every function is connected, and diet and nutrition play a large role in how you feel on the inside and how you look on the outside.

Critical to making healthy decisions is understanding the effects from the foods you are eating, engaging in activity, and supporting your diet with premium Arbonne nutritionals. Having more energy and vitality, feeling more engaged in life, and being happier can start with making a few small changes in your daily habits and engaging in self-education. Healthy living doesn’t have to be complicated.

Proper diet and supplements help support skin too, nourishing it from the inside out.

The skin is the body’s largest organ.

A diet high in fruits and vegetables, whole grains, lean or vegan protein, and adequate water intake — plus antioxidants, vitamins, minerals, and other nutrients — can help support healthy-looking skin and help you have more energy and feel more confident.

Arbonne Nutrition and Skincare products support an inner-outer approach to health and beauty that will help you look and feel your best at any age.

SKINCARE ADVANTAGE: Gold standard ingredients, balanced with the best botanical and scientific ingredients deliver significant visible results.

NUTRITIONAL ADVANTAGE: Plant-powered, nutrient-rich products that are always Certified Arbonne Clean™, meaning we go beyond standard industry testing and include additional testing of raw materials and finished products to ensure that each formula is cleaner for better results.

Lifestyle Impacts On Our Body And Skin

Digestibility

Digestibility of products consumed can be important because the ability to easily breakdown foods can result in the body using the nutrients more efficiently and potentially even more of the beneficial nutrients being used. Good digestibility can also help ensure that there are no side effects of poor digestion such as gas, bloating or constipation.

Stress

Science has shown that stress can cause the release of a hormone called cortisol, which can have detrimental effects, even in a very healthy person. Eating healthy, exercising, limiting stress, and supplementing your diet with the nutrients you need to support optimal health and wellness may help support stress relief.

Skin Ageing

The skin ages in two ways: biological or intrinsic aging, and environmental or extrinsic. A comprehensive skincare approach addresses both biological and environmental factors.

Healthy Ageing Skin Challenges

  • Production of collagen and elastin slows down a dramatic 65% between ages 20 and 80. Every year from age 20 on, collagen production slows by an additional 1%.•
  • Thickness of the skin decreases 6% every 10 years.•
  • The sun causes 90%–95% of the wrinkles, lines, as well as brown, red and white discoloration on our bodies.•
  • Cell turnover slows which can lead to dehydration and dryness.•
  • Repetitive movements, such as frowning, squinting, or cigarette smoking can form permanent wrinkles.•
  • Menopause can trigger a 30% reduction in collagen and a dramatic increase in dryness and dehydration.•
  • Gravity, along with a decrease in collagen and elastin production, causes skin to sag.•
  • Biological or hereditary factors account for 10% of skin’s aging.•
  • Environmental factors such as smoking or second-hand smoke, excessive alcohol use, and poor nutrition can lead to visible signs of aging such as wrinkling, sagging, discoloration, pigmented skin spots, thinning skin, and spidery lines.•
  • Free radicals from UV exposure, pollution, smoking, stress, and normal metabolic processes can cause changes that lead to the degradation of skin’s collagen and elastin.

How To Do The 30 Days

STEP 1: Eliminate common allergens and limit the following:

The foods you eat are one of the most important aspects of maintaining a healthy lifestyle. Whole plant foods are more nutrient-dense than processed and fast foods, which are typically high in fats, calories, sugars and sodium, and low in beneficial nutrients like vitamins, minerals, protein, fiber and antioxidants. By eliminating processed foods and removing many of the known major allergens, and incorporating high amounts of nutrient-rich vegetables, fruits and legumes, you can start to live a healthier, happier lifestyle.
  • Wheat/gluten/yeast•
  • Dairy• Sugar/artificial sweeteners•
  • Alcohol•
  • Coffee •
  • Vinegar•
  • Soy

STEP 2: Eat every 4–6 hours

Sample Day On The Arbonne 30 Days

Example:•

  • Morning: Shake•
  • Afternoon: Shake*•
  • Evening: Meal

If you choose to snack, please choose from Healthy Snacks and Beverages.

Avoid eating after 7 p.m. or 3 hours before bed. If hungry before bed, drink ½ cup of non-dairy milk with ½ scoop of Daily Fiber Boost.

* After the initial 30-day program, depending on your goals and lifestyle, you can flex your daily plan to include an additional healthy meal at breakfast or lunch time instead of a second shake.

STEP 3: Eat in the proper portions

  • Non-Starchy Veggies (1/2 of your plate)• Kale, chard, mustard greens, spinach, broccoli, asparagus
  • Lean Proteins (¼ of your plate)• Wild fish, organic chicken, turkey, grass-fed beef, beans, lentils, quinoa
  • Healthy Carbs (1/8 of your plate)• Brown rice, quinoa, beets, sweet potatoes, millet
  • Healthy Fats (1/8 of your plate)• Seeds and nuts, nut butters, nut oils, olive oil, avocado, flax seed, grapeseed oil, coconut oil

STEP 4: Get Moving

STEP 5: Be Mindful

STEP 6: Rest well by getting enough good quality sleep, ideally for atleast 8 hours

Related posts: Stress-busting Tips

A Final Thought

If you want to learn more about the arbonne 30 days challenge, you can look at this related page: 30 Days Challenge.

I will be doing some additional articles on healthy eating and cooking so please subscribe so you don’t miss out on these posts.

◊ These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Sample Shake Recipe

Health + Wellness

Arbonne Makeup Tutorial: BOLD LIPS

Welcome back guys, today I have for you an Arbonne cosmetics ‘Bold Lip’ makeup tutorial featuring Vanessa as our fabulous model and Andrea as our makeup artist. Let’s dive right in!

The Supplies

The first thing we got out for this look was my Arbonne Cosmetics Brush Set, and I actually managed to fit all the products I used in this tutorial inside the brush bag along with the brushes, so that was cool.

In this tutorial we’ll be using the Arbonne Perfecting Liquid Foundation with SPF 15 in Fair, Makeup Primer, Glossed Over Lip Gloss in Anise, Sheer Glow Highlighter, Lip Liner in Berry, and It’s A Long Story Mascara.

Step 1: Primer

Andrea used the Arbonne flat foundation brush to smooth a thin layer of primer all over Vanessa’s face to prep the skin, ensuring the makeup would last all day and minimizing the appearance of lines and pores.

Step 2: Foundation

Using the same brush (wiping off excess product on the back of my hand), Andrea applied Arbonne foundation in Light all over the face, including over the eyelids to create an even skin tone.

Step 3: Highlight

Next Andrea dabbed highlighter over Vanessa’s cheekbones, chin, cupid’s bow, down the bridge of the nose and the middle of the forehead to catch the light, blending this is in with the largest eye shadow brush from the set.

Step 4: Brows and Lashes

Using a clean spoolie Andrea brushed through her eyebrows. For those with unruly or sparse brows, you may want to use a brow gel or matte shadow to tame and fill in your eyebrows.

Andrea also applied a layer of mascara to the top and bottom lashes, making sure to get the tops of the upper lashes and combing it through to remove any excess product.

Step 5: Lips

Using the Berry lip liner Andrea sketched the shape of Vanessa’s lips, starting at the cupid’s bow and then drawing up from the outer corners to connect. For those who like to over-line their lips, the key is to draw bigger over the cupid’s bow and keep to your natural line as it extends towards the outer corners.

Next Andrea began applying lip gloss, painting the lips with colour without using too much product: this is the key to a glossy but not goopy look.

TA-DA!

The finished look is a natural base, groomed brows, beautiful lashes and a great lip.

A Final Thought

Hope you enjoyed this tutorial! I am always at your call for questions or help, just comment below, write on my Facebook page or DM me on IG @Nefe86.

Related:

Health + Wellness

30 Days To Healthy Looking Skin (With Arbonne)

The skin ages in two ways: (1) biological or intrinsic aging, and (2) environmental or extrinsic. A comprehensive skincare approach addresses both biological and environmental factors.

Ageing Skin Challenges

  • Production of collagen and elastin slows down a dramatic 65% between ages 20 and 80. Every year from age 20 on, collagen production slows by an additional 1%. •
  • Thickness of the skin decreases 6% every 10 years.•
  • The sun causes 90%–95% of the wrinkles, lines, as well as brown, red and white discoloration on our bodies.•
  • Cell turnover slows which can lead to dehydration and dryness.•
  • Repetitive movements, such as frowning, squinting, or cigarette smoking can form permanent wrinkles.•
  • Menopause can trigger a 30% reduction in collagen and a dramatic increase in dryness and dehydration. 
  • Gravity, along with a decrease in collagen and elastin production, causes skin to sag. •
  • Biological or hereditary factors account for 10% of skin’s aging. •
  • Environmental factors such as smoking or second-hand smoke, excessive alcohol use, and poor nutrition can lead to visible signs of aging such as wrinkling, sagging, discoloration, pigmented skin spots, thinning skin, and spidery lines. •
  • Free radicals from UV exposure, pollution, smoking, stress, and normal metabolic processes can cause changes that lead to the degradation of skin’s collagen and elastin.

Environmental Factors Start Changing The Skin Below The Surface

What this means is that even before you can observe the signs of ageing, changes are already starting to occur.

A skincare regimen with UVA/UVB protection can help minimize the appearance of ageing.

Healthy Ageing

Healthy ageing means that you have and are able to sustain healthy-looking skin by consistently utilising effective skincare along with balanced nutrition. Your skin’s needs will vary as you age but the need for twice-daily, targeted care will always remain the same. Supporting healthy-looking skin must include maintenance and protection — critical steps to healthy ageing at every life stage.

We all want healthy-looking skin — but what does that mean? We’ve identified 6 key attributes of skin that’s healthy-looking in overall appearance:

  1. Radiance•
  2. Firmness•
  3. Hydration
  4. Reduction in the appearance of dark spots•
  5. Smoothness•
  6. Reduction in the look of fine lines and wrinkles

What Are Your Healthy Ageing Skincare Needs?

Are You Looking To Address The Appearance Of Fine Lines, Wrinkles, Dryness, And Loss Of Radiance?

The RE9 Advanced healthy ageing collection is the solution for a more radiant, healthy-looking you.

The RE9 Advanced for Men collection is the solution to address the unique needs of a man’s skin, including healthy aging support and grooming.

RE9 Advanced Prepwork takes the work out of your daily skincare duties with an easy early maintenance routine you’ll look forward to.

Are You Looking To Support Your Skin’s Hydration?

Arbonne Bio-Hydria was created for both men and women who are looking for products that deliver on instant and long-term hydration, a fundamental attribute in healthy-looking skin.

Are You Struggling With Persistent Acne Breakouts?

The Clear Future collection was developed as a complete system to clear up acne blemishes and help prevent new acne blemishes.

Are You Managing Sensitive Skin, Prone To Redness Or Irritation?

The Calm collection is your solution to help you make peace with your sensitive skin.

Your Twice-Daily Skincare Regimen

Healthy-looking skin isn’t an accident — it’s a result of understanding your skin type and creating a skincare and nutrition regimen to meet your needs. I can help you personalise a regimen for healthy-looking, beautiful skin and overall wellness.

It’s as simple as cleanse – treat – protect.

STEP 1: CLEANSE

Cleansing is the first step to healthy-looking skin. Gently cleanse your skin twice a day — morning and evening — to remove dead skin cells, makeup, oil and debris. When your skin is clean, it allows skincare products to work better.

STEP 2: TREAT

Skincare treatments come in many forms, most commonly serum, eye cream and facial masks.

Serums deliver targeted ingredients depending on needs, such as healthy aging, or soothing. Serums also deliver key ingredients that help refresh, rejuvenate and renew skin’s appearance.

Eye creams can reduce the appearance of puffiness, smooth the look of fine lines, brighten the appearance of dark circles, and replenish moisture. The skin around the eyes is delicate and thin; it loses moisture rapidly, so it needs to be gently cared for.

Facial masks offer targeted treatment options to help you address specific skincare concerns. A mask can help hydrate or unclog pores to remove excess oils and impurities helping to improve skin’s appearance.

STEP 3: PROTECT

Both hydration and protection are critical for a soft, smooth complexion, even for oily skin. Select the appropriate day and night moisturizers for your skin type.•

  • Day cream with SPF delivers hydration and other healthy aging skincare benefits, along with broad spectrum UVA/UVB protection.•
  • Night cream contains key ingredients at effective levels to support skin’s natural nightly reparative process and provide moisture barrier protection during sleep.

30-Day Transformations - Real Results with RE9 Advanced

Our premium healthy aging skincare line integrates beneficial scientific ingredients and botanicals to deliver clinically tested, unbiased, totally visible results.  

Images taken 30 days after use of the new RE9 Advanced collection.

Bonnie Erickson

I absolutely love the new RE9 line. I could notice a difference in how my skin looked after just a few days.

Bonnie - Arbonne Independent Consultant Tweet

Jessica Swierczek

My team was wondering why my skin was GLOWING! Love the new RE9!

Jessica - Arbonne Independent Consultant Tweet

Beth Malcook

Hoping to fire my esthetician this year!

Beth - Arbonne Independent Consultant Tweet

A Final Thought

When you feel good you look good, especially when you combine exceptional skincare and nutrition. Your body works as a system where every function is connected. Diet and nutrition play a large role in how you feel on the insideand how you look on the outside.

The skin is the body’s largest organ and also the largest organ of detoxification. It’s important to support skin with a skincare regimen and also to incorporate proper diet and supplements to help support skin with nourishment from within. A healthy digestive system helps ensure you are absorbing nutrients effectively, which helps nourish the skin from the inside out.

I hope you have found the above educational. Please feel free to contact me for more information about our premium skincare products. I’ll leave you with that.

Which one is right for you?

Health + Wellness

9 Steps To Nurturing Your Body

I’ve become a big believer in nurturing not only the outer skin, but also what lies beneath – our organs and intestines. What’s happening in our outer skin (the skin that we can see), is often a reflection of the health of our insides; our organs are hugely hard-working and important in their own right.

Skincare is important, of course, but eating a range of good-quality, skin-friendly foods – seasonal and organically produced where possible – will provide the best foundation. This will ensure your skin has a healthy glow.

Below are some tips on to improve your overall nutrition in your efforts in nurturing your body. 

I’m not an expert!

I’m not an expert on the subject and I’m not a doctor, though I’ve worked with a nutritionist on some of the finer details. A lot of what I say in this site is based on common sense and on information I’ve gathered from simply taking an interest in food and what the nutrients can do for the skin.

Step 1: Improve Your Digestion

Good skin isn’t possible without a well running digestive system. I know from personal experience that if my digestion is ‘off’, it shows in my skin, which looks really dry and is prone to breakouts. It’s increasingly apparent that skin disorders are connected to problems in the gut.

The root cause of many issues, if you ask a naturopathic doctor, is an overgrowth of candida (a naturally occurring fungus that’s present in the intestinal tract). Left unchecked, it is thought that candida can break through the wall of the intestine and get into the bloodstream, releasing toxins that eventually erupt in the skin. The reason we get this overgrowth is down to a number of possible factors, including diet, excessive alcohol consumption, overuse of antibiotics, oral contraceptives and the usual suspect – stress!

Above all, candida overgrowth leads to poor digestion, which means you can’t absorb the nutrients in the food that you’re eating, plus host of other symptoms (see below). If you think you might be affected, it’s best to get checked by a naturopath.

Prebiotics and Probiotics:

There are ways to naturally claim back control of your gut health, including cutting out the dietary offenders such as refined sugar or alcohol. Making sure you eat plenty of fibrous plant-based foods, to help keep things moving through the intestinal tract, is vital too.

When the fibre is non-digestible -as in the case of bananas, for instance, or Jerusalem artichokes – it’s known as a ‘prebiotic’, which feeds the good bacteria you already have.

Probiotics like ‘live’ yoghurt, kefir, or fermented foods such as sauerkraut, miso or tempeh, will help increase the healthy flora in the gut. You can take probiotics in capsule or liquid form, too. Just avoid ‘probiotic’ drinks that are full of sugar. A roughage-rich diet will help your gut to function at its best, making it better able to absorb all those skin-breathing nutrients to help restore a healthy glow.

Checklist for signs that you might be suffering from Candidiasis:

🌱 Digestive problems: bloating, constipation or diarrhoea

🌱 Tiredness

🌱 Weight gain

🌱 Skin issues like eczema, psoriasis or a rash

🌱 Irritability

🌱 Strong sugar cravings

Indigestion:

Even if you’re careful about what you eat, it’s easy to get indigestion from time to time. No need to pop a pill, though – just try one of these natural remedies:

🌱 Chew a handful of aniseeds, cardamom pods or fennel seeds.

🌱 Infuse a few sprigs of fresh peppermint in a cup of water for a few minutes.

🌱 Add a few slices of fresh root ginger to a mug and pour over some hot water to help relieve a stomach ache.

Step 2: Help Your Liver With Detoxification

A healthy fully functioning liver is crucial to the body’s detoxification process. When the liver is overworked and less able to eliminate toxic waste products, it often shows up in the skin in the form of breakouts and rashes. Our sluggish livers are a product of a modern lifestyle – overburdened by exposure to toxins in the form of alcohol, fatty foods and too much sugar, which need to be constantly filtered out of the system to keep us healthy.

Signs that your liver may not be working at its best:

🌱 Bloating

🌱 Itchy and/or blotchy skin

🌱 Acne or rosacea

🌱 Regular acid reflux (heartburn)

🌱 Difficulty losing weight

Luckily, there are various ways you can support your liver so it can keep your system clean and your skin super healthy:

🌱 Eat lots of veggies.

🌱 Start each day with a glass of hot water with a dash of lemon juice.

🌱 Add garlic and tumeric to your meals.

🌱 Choose foods that help the liver function better, such as onions, broccoli, kale, brussels sprouts, cabbage and cauliflower.

🌱 Take a break from alcohol and coffee.

🌱 Opt for dandelion tea or milk thistle tablets / tea.

🌱 Use a tongue scraper in the morning to remove any toxins that have built up overnight (especially after a big night out!).

Step 3: Eat The Rainbow

I love eating a plateful of different- coloured foods, knowing that it’s not just a feast for the eyes but it’s doing me so much good at the same time. Eating fresh fruit and vegetables in an array of different colours ensures you are getting the full spectrum of nutrients the body needs to function well. This is all down to particular plant compounds or phytochemicals with amazing nutritional benefits both for the body and the skin.

For example, red fruits and vegetables – such as red peppers, watermelon, tomatoes and certain berries – contain lycopene, a nutrient that helps protect against the damage caused by UV light, and its ageing effects on the skin as well as reducing inflammation and stimulating cell renewal.

Orange fruits and vegetables – like carrots, mango and melon – contain the pigment beta-carotene, which the body converts to vitamin A, an incredible resource for the health of both the skin an the eyes.

We are forever being told to eat our greens – from kale and spinach to avocados and green beans. And that’s absolutely right because they too are a rich source of antioxidant plant compounds – a powerhouse of bio-available beauty helpers.

At the indigo end of the rainbow there are all the purple-hued fruit and vegetables – beetroot, aubergines, cherries, blueberries and black grapes – full of flavonoids that promote heart health and help combat the effects of photoaging.

Step 4: Quit Sugar

You may have heard of the disruptive effect refined sugar has on our bodies, causing our energy levels to shoot up and down like a yo-yo and leaving us like junkies looking for the next fix when our blood sugar drops.

Did you know that sugar is a real no-no for the skin?

If you consume too much sugar, it damages the collagen and elastin in your skin, making it look dull and more prone to wrinkles. The body stops producing collagen from about the age of 25, after which it will naturally begin to break down over time. Eating too much sugar just accelerates the process.

Natural sweeteners can help if you’re trying to wean yourself off refined sugar – sugar alternatives like honey and dates not only taste incredible but help in the quest for beautiful skin.

Step 5: Add Healthy Oils and Fats

Rich in essential fatty acids, good oils are another matter entirely. Bear in mind that not all oils and fats are created equal – it is important to avoid overly processed varieties like canola oil or spreads made with hydrogenated oils, and be mindful of how heat can change the structure of an oil or fat too.

I use either raw coconut oil or ghee, both of which don’t change their structure at a high heat and both have anti-inflammatory properties. Olive oil and butter are good for use at moderate temperatures, but won’t remain stable at a high heat. I love to use flaxseed, macadamia, walnut and extra-virgin olive oil for pouring over dishes such as salads or soups.

Step 6: Tune into the Seasons

We’re lucky to have access to pretty much any food we want at any time of the year. Food can be imported from anywhere in the world but I do believe that food produced closer to home and in season is better for you. The chances are that the food has been artificially kept ‘alive’ in some faculty, possibly with the aid of chemicals or freezing. This affects not just the flavour, but also the nutrients, with a knock-on effect on the health of your skin.

I now try to follow the principles of Ayurveda, by eating according to the seasons as much as possible, and by tapping into what’s growing where I’m living. I love how food changes with the seasons – different fruit and vegetables growing according wo when it’s hot or cold – and how your body is attuned to wanting those things at the same time. Listen to mother nature!

Step 7: Avoid Stress

As we age, our ability to recover from the effects of the stress hormone cortisol decreases, and the hormone lingers for longer periods in the body.

Stress is toxic for the immune system and has na ageing effect, damaging the skin’s collagen and natural moisture levels. When stressed, your body also produces adrenaline. Too much adrenaline decreases blood flow and diverts nutrients and oxygen away from the skin, which allows toxins to build up, leading to problems such as breakouts and cellulite.

Read more: Stress-busting Tips

Play Video

Step 8: Try Mindful Eating

Eating as mindfully as we do on retreat or in a mindfulness course is not realistic for many of us, especially with families, jobs, and the myriad distractions around us. So have some self-compassion, and consider formal mindful eating on retreat and special occasions, as well as informal mindful eating in your daily life. Eating should be a pleasure and not something done absentmindedly. Try to be present when you’re eating and enjoy the food in front of you. Take your time.

Read more: Mindful Eating Tips

Step 9: Keep Moving

Exercise can do so much more than just keeping you fit. Getting the blood moving through the body is hugely important for restoring a healthy glow or flush of colour to the skin. Your body is designed to be constantly on the move, so allowing it to do so helps the blood to circulate, improves oxygenation and speeds the delivery of nutrients to where they’re needed.

Exercise also works to aid the detoxification and lymphatic drainage, which in turn creates a vibrant look of health. And there’s nothing like sweating it out if you’ve got a hangover. You will get rid of toxins much more speedily if your body’ moving.

When it comes to choosing the types of exercise, do what works for you. Yoga is good for stretching tight muscles and for squeezing out the toxins and any pent-up emotion. Sweating for 15-20 minutes a day is a good start. Mix it up because it should always be fun. People tend to forget that dancing is also a form of exercise.

Try to approach it so that it is achievable on a weekly basis. Periods of intense exercise can be more harmful and put your body at risk of injury. You’re not an athlete, so be realistic – just remember: slowly slowly catchy monkey.

Step 10: Try Intermittent Fasting

Fasting has been used by different cultures for centuries – for cultural and religious reasons, but for the purpose of healing the body and skin, too. Though it’s counterintuitive (we have been trained to believe we need three square meals a day to be healthy) fasting an have many positive outcomes for the body.

In fact, all of us will have involuntarily fasted at some point, for example, falling ill with a stomach bug forces us to stop eating (and sometimes even drinking), while our body goes into repair mode; and we naturally ‘fast’ through the night, ‘breaking’ it in the morning.

Intermittent fasting has a similar effect, allowing the body to redirect its energy from digesting food into repair and detoxification, with the liver and kidneys benefiting especially from the break. Other bodily processes speed up during fasting, making it helpful for addressing problems with the skin, including contact dermatitis, hives, eczema and acne.

The 5:2 diet – consisting of two ‘fasting’ days a week (eating no more than 500 calories a day, which is akin to fasting) and five ‘normal’ days – is wonderfully straightforward in its approach and surprisingly easy to follow once you’ve got the hang of it. Intermittent fasting is a simple tool we can use whenever we need to ‘reboot’ our system, with quite dramatic results all round.

If you switch something on and leave it running without a break, it will soon show signs of wear and tear. Giving your body a break from digestion for a day (even just one day a month) will have a positive impact.

Step 11: Reduce Your Alcohol

Alcohol is not great for your complexion. It has a high sugar content, which is bas news. I think it makes the face look swollen (in fact, it has that effect on the whole body).

When I have been overindulging and then stop, my face looks skinnier and gets it’s structure back. And it’ not just me. Make-up can do a decent camouflage job, but it’s better to keep drinking un check.

Don’t get me wrong: it’s a pleasure to have a glass at the end of the day. Just don’t overdo it – your skin will thank you for it!

Read more: Drinking Tips

A Final Thought - My Journey

I have struggled with my weight since the age of 16. By the age of 19 I remember feeling gross and sad after getting on the scale and seeing 80 Kgs. I was unhealthy, I hated working out and didn’t know what else to do. I tried every diet out there but nothing worked. I was up and down. I felt happy one minute and sad the next. My yo yo dieting continued into my late 20’s and I became obsessed with food-skipping meals, binge eating when I was alone, just overall unhealthy. It wasn’t until my 30‘s that I started to have a healthier relationship with food and exercise. It took time and lots of patience but it has been worth it! I encourage you to stay on this healthy journey and continue nurturing your body. 

Thank you guys so much for reading!

Please share this post with a friend or two, and leave your thoughts below.

With that said, I will see you all in the next one.

Health + Wellness

Nutritional Product Tips With Dr Tanda Cook

Tanda has a gift for explaining confusing medical terminology and concepts in clearly understood terms – empowering her audiences to celebrate healthy living through food, lifestyle and choice.
Health + Wellness

What Happens When You Start Exercising?

Have you ever wondered what happens to your body when you start exercising? The changes to your body physique, muscles, the mind and the heart? Well in this post we are going to explore just that.
Health + Wellness

KICK-START 2020 with the Blockbuster Nutrition Pack & the 30 Days to Healthy Living Program

 
If your goal is to be healthy in 2020, start the year how you wish to proceed by committing to 30 days of alkaline eating, avoiding addictive and allergenic foods, hydrating, and consuming bio-available nutrient dense food and supplements. This Blockbuster pack from Arbonne has it all.

30 Days To Healthy Living

2 Free Gifts with the Blockbuster Nutrition Pack

With customisable flavours and 2 free bonuses of the RE9 Smoothing Facial Cleanser (valued at £36) and durable unisex workout bag (valued at £16), this makes the perfect New Year partner to Healthy Living or gift of health – to you or someone else. 

Available in all markets, once you purchase your pack, get in touch to join our private Facebook support group full of recipes, shopping lists, exercise inspiration, and mind, body, soul resources throughout the whole 30 days and beyond. 

 Offer ends 14th of January.

What's Included...

Start with plant-based protein for convenient vitamin-packed smoothies and shakes, in Chocolate and Vanilla flavours.

Replace coffee with these yummy alkalizing b-vitamin energy drinks in Citrus or Pomegrante.

A delicious lemon-ginger and aloe drink to gently detoxify the GI tract, support healthy digestion and the liver.

Approx 12 grams of flavourless,  fibre to add to all foods and beverages including protein shakes and smoothies, keeps you feeling full for longer.

A rainbow spectrum of whole fruit and vegetables delivers antioxidants and phytonutrients to get your daily dose of greens easily.

Take anywhere powder probiotics for normal digestive function and a mild caffeine-free herbal tea with 6 botanicals are essential.

A Final Thought

I did the program in January 2019 and I’ll list my results below. This program does work! For me the main reason it worked so well was being part of the private facebook group and having that community of people encouraging me. If you need more information then contact me

I lost:

🌱 Weight: 6.1 kg (13.45 pounds, 0.96 stones)

🌱 Chest: 0 inches 

🌱 Biceps: 0.5 inches

🌱 Waist: 1.5 inches

🌱 Hips: 1 inch

🌱 Thighs: 0.5 inches

Resources

Here are resources I highly recommend for more reading on this topic…

🌱 Be Healthy

🌱 30 Day Challenge

🌱 Nutritional Product Tips With Dr Tanda Cook

🌱 What Is Healthy Living?

🌱 Arbonne Essentials® Blockbuster ASVP

Health + Wellness

What Is Healthy Living?

Healthy From The Inside Out

A healthy lifestyle is one which helps to keep and improve people’s health and well-being. Good health allows people to do many things.

Healthy lifestyle is, mostly, associated with:

Below are a few tips I have found on living a healthier lifestyle.

My Skin Journey

I used to be the worst at taking care of my skin. I even still forget sometimes, and that’s okay- we can’t always be perfect or always drink enough water… and sometimes we just aren’t educated about what we are actually putting on our bodies.

Since starting my business, one of the main things I have learned while focusing on the skin was how bad mineral oil and parabens are for our bodies, but I didn’t even know these things were present right in the very makeup products, shampoo, and lotions I was using (along with animal by-products, google rendering plants at your own risk😷)

I probably spent 80% of the money I allocated for beauty, visiting Boots and Superdrug (UK stores) to get all of the hot new products on that were all over beauty magazines, Instagram and Twitter, and it was not benefitting my well-being in the long run. I was not the kind of girl that looked for cosmetics or skincare that were:

🌱 Vegan

🌱 Mineral Oil Free

🌱 Free of Parabens

🌱 Without Artificial Fragrances or dyes

🌱 Formulated without harmful chemicals

The skin is the largest organ of our body and I was sacrificing it and aging it faster for the price of beauty……also while suffering from dry skin. So I have learned to look for clean cosmetics, botanically based products, as well as not wearing makeup as often and using my skincare day and night. (Which is why I love and use all Arbonne EVERYTHING) It truly makes a difference when you start reading ingredients! 💕

My Fitness Journey!

It’s been quite a journey. I have struggled with my weight since the age of 16. By the age of 19, I remember feeling gross and sad after getting on the scale and seeing 80 Kgs. I was unhealthy, I hated working out and didn’t know what else to do. I tried every diet out there but nothing worked. I was up and down. I felt happy one minute and sad the next. My yo yo dieting continued into my late 20’s and I became obsessed with food-skipping meals, binge eating when I was alone, just overall unhealthy. It wasn’t until my 30‘s that I started to have a healthier relationship with food and exercise. It took time and lots of patience.

When I was Introduced to different yet fun workouts (for me it’s dance) combined with the healthy living program I knew I found my match. I began working out daily and I actually began to really love it! I started to see positive results and felt awesome. I’ve since enrolled lots of people into the program and continue to live a positive and healthy life. I feel so fulfilled when I see others stand up for themselves and take charge of their health.

Healthy Living Tips

Eating for good health

Eating healthy food can lower your risk of developing health problems, help manage health problems like heart disease and diabetes, and also make you feel good.

More Info Here.

Good nutrition

It is helpful to know what foods are healthy and what you can do to ensure you eat the healthiest diet you can. Having a variety of foods, eating regular meals, including whole grains, fibre, fruit and vegetables, and limiting the amount of fat, sugar and salt you eat are all recommended for good nutrition.

More Info Here

Nutrients

The following pages discuss how important calcium, vitamin D, iron, folate, iodine, phytoestrogen and omega-3 are to your bones, immune system, cell growth and our mental health. You will find information on the recommended daily intake of these nutrients for women at different ages and how best to include these nutrients in your diet.

More Info Here

Healthy eating plan

It is one thing to know all the things that make up a healthy diet, it is another thing to put it all together and create a healthy eating plan. Suggested steps towards a healthy eating plan including the planning, getting started and thinking about what worked and what was helpful are discussed.

More Info Here

Managing healthy weight

Often the focus is on losing weight, but what about maintaining your weight or preventing weight gain? Strategies, motivation, which diets work, causes of weight gain and what you can do to help manage your weight are all discussed.

More Info Here

Physical activity & exercise

It’s never too late to become more physically active. Beginning or resuming exercise at any age will benefit your health. Activity for 30 minutes on most days of the week will provide you with sustainable health benefits. The importance of regular physical activity, types of activity and ways to get you more active are discussed.

More Info Here

Sleep & fatigue

Insomnia and not getting a good night’s sleep can be frustrating and impact on your day to day living and quality of life. Sleep problems can be caused by changes in your daily routine, times of worry, a new baby, shift work or sleep apnoea, but the good news is there are many things you can do to help yourself.

More Info Here

Alcohol

What is risky drinking? How much alcohol is too much? Why do women process alcohol differently to men? These questions and many more are answered along with tips for drinking responsibly.

More Info Here

Giving up smoking

There is no safe level of smoking. The benefits to your health of stopping smoking even after 24 hours without a cigarette are discussed.

More Info Here

Emotions

The way you feel physically has a big effect on your state of mind and emotional wellbeing. Similarly, if you are emotionally agitated, your physical health and energy levels are affected. Eating a nutritious diet and being active can help with depression, anxiety and stress.

More Info Here

A Final Thought

Being the healthiest you can possibly be means eating a variety of healthy foods, being physically active and understanding the nutrients you need to protect your bones, immune system, physical and mental health. A healthy eating plan, knowing which diets work, how active you should be for your age and what you can do to manage your weight are important too. What about getting a good night’s sleep, knowing how much alcohol puts you in the risky category and the benefits of stopping smoking even after 24 hours? All these things contribute to a healthier life.

Resources

Here are resources I highly recommend for more reading on this topic…

🌱 Healthy lifestyle

🌱 Healthy Eating – Eating Well

🌱 Healthy living

🌱 Health Tips for Healthy Living

🌱 Healthy lifestyle: 5 keys to a longer life

🌱 Healthy Living

FreedomHealth + WellnessWealth

Recommended Books

I’ve completely changed my life over the last few years through podcasts and books.

For this reason, I’m keeping a running list of the best books I recommend and that have been recommended to me.

I’ve broken down my book list into categories below.

Get A Free AudioBook

Do you want to get one of the books below for free on audio format? Get 1 audiobook a month, good for any title.

Just go to nefeoguntoye.com/freebook and sign up. The folks at Audible will allow you to pick an audiobook for free. It is then £7.99/month after 30 days. Cancel anytime.

Money Management

  1. Broke Millennial: Stop Scraping By and Get Your Financial Life Together by Erin Lowry
  2. Dave Ramsey’s Complete Guide to Money: The Handbook of Financial Peace University by Dave Ramsey
  3. Rich Bitch: A Simple 12-Step Plan for Getting Your Financial Life Together…Finally by Nicole Lapin
  4. The Money Book for the Young, Fabulous and Broke by Suze Orman
  5. The Total Money Makeover: A Proven Plan for Financial Fitness by Dave Ramsey

Make Money

  1. Side Hustle: From Idea to Income in 27 Days by Chris Guillebeau
  2. When She Makes More: 10 Rules for Breadwinning Women by Farnoosh Torabi
  3. You Are A Badass At Making Money: Master the Mindset of Wealth by Jen Sincero

Investing

  1. A Random Walk Down Wall Street: The Time-Tested Strategy for Successful Investing by Burton G. Malkiel
  2. I Will Teach You to Be Rich by Ramit Sethi
  3. The Little Book That Still Beats the Market by Joel Greenblatt
  4. Unshakeable: Your Financial Freedom Playbook by Tony Robbins

Money Mindset

  1. Overcoming Underearning: A Simple Guide to a Richer Life by Barbara Stanny
  2. Rich Dad Poor Dad: What The Rich Teach Their Kids About Money That the Poor and Middle Class Do Not! by Robert T. Kiyosaki
  3. Secrets of the Millionaire Mind: Mastering the Inner Game of Wealth by T. Harv Eker
  4. Think and Grow Rich by Napoleon Hill
  5. You Are A Badass At Making Money: Master the Mindset of Wealth by Jen Sincero

Personal Growth

  1. A New Earth: Awakening to Your Life’s Purpose by Eckart Tolle
  2. As A Man Thinketh by James Allen
  3. Attached: The New Science of Adult Attachment and How It Can Help You Find – and Keep – Love by Amir Levine and Rachel Heller
  4. Awaken The Giant Within: How to Take Control of Your Mental, Emotional, Physical and Financial Destiny by Tony Robbins
  5. Blink: The Power of Thinking Without Thinking by Malcolm Gladwell
  6. Boundaries: When to Say Yes, How to Say No to Take Control of Your Life by Henry Cloud
  7. Breaking the Habit of Being Yourself by Dr. Joe Dispenza
    Chasing Slow: Courage to Journey Off the Beaten Path by Erin Loechner
  8. Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead by Brene Brown
  9. Essentialism: The Disciplined Pursuit of Less by Greg McKeown
  10. Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi
  11. How Good People Make Tough Choices by Rushworth Kidder
  12. Just Listen: Discover the Secret to Getting Through to Absolutely Anyone by Mark Goulston
  13. Necessary Endings by Henry Cloud
  14. On Writing Well: The Classic Guide to Writing Nonfiction by William Zinsser
  15. The 15 Invaluable Laws of Growth: Live Them and Reach Your Potential by John Maxwell
  16. The Life-Changing Magic Of Tidying Up by Marie Kondo
  17. The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle
  18. The Universe Has Your Back: Transform Fear to Faith by Gabrielle Bernstein
  19. Today Matters: 12 Daily Practices to Guarantee Tomorrow’s Success by John Maxwell
  20. Way Of The Peaceful Warrior: A Book That Changes Lives by Dan Millman

Success

  1. Be Obsessed Or Be Average by Grant Cardone
  2. Crush It: Why NOW Is the Time to Cash In on Your Passion by Gary Vaynerchuk
  3. Grit: The Power of Passion and Perseverance by Angela Duckworth
  4. How To Win Friends and Influence People by Dale Carnegie
  5. Living the 80/20 Way: Work Less, Worry Less, Succeed More, Enjoy More by Richard Koch
  6. Mindset: The New Psychology of Success by Carol Dweck
  7. Outliers: The Story of Success by Malcolm Gladwell
  8. REWORK by Jason Fried
  9. Secrets of Dynamic Communication: Prepare with Focus, Deliver with Clarity, Speak with Power by Ken Davis
  10. The 10X Rule: The Only Difference Between Success and Failure by Grant Cardone
  11. The Dip: A Little Book That Teaches You When to Quit (and When to Stick) by Seth Godin
  12. The Path To Prosperity by James Allen
  13. The Slight Edge: Turning Simple Disciplines into Massive Success and Happiness by Jeff Olsen
  14. The Success Principles: How to Get from Where You Are to Where You Want to Be by Jack Canfield
  15. Willpower Doesn’t Work: Discover the Hidden Keys to Success by Benjamin Hardy
  16. How Successful People Think by John C Maxwell 

Designing Your Dream Life

  1. Designing Your Life: How to Build a Well-Lived, Joyful Life by Bill Burnett & Dave Evans
  2. The 4-Hour Work Week: Escape 9-5, Live Anywhere, and Join the New Rich by Timothy Ferriss
  3. The Power Of Now by Eckhart Tolle
  4. The School of Greatness: A Real-World Guide to Living Bigger, Loving Deeper, and Leaving a Legacy by Lewis Howes
  5. You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life by Jen Sincero

Happiness

  1. Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment by Martin E. P. Seligman
  2. The Big Leap: Conquer Your Hidden Fear and Take Life to the Next Level by Gay Hendricks
  3. The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work by Shawn Achor
  4. The Happiness Project by Gretchen Rubin
  5. 10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works by Dan Harris
  6. The Art Of Happiness by Dr. Howard Cutler
  7. Solve For Happy: Engineer Your Path to Joy by Mo Gawdat
  8. The Subtle Art of Not Giving A F*ck: A Counterintuitive Approach to Living a Good Life by Mark Manson
  9. Habits of A Happy Brain by Loretta Graziano Breuning
  10. The Conquest of Happiness by Bertrand Russell

Entrepreneurship

  1. People Over Profit: Break the System, Live with Purpose, Be More Successful by Dale Patridge
  2. Platform: Get Noticed in a Noisy World by Michael Hyatt
  3. Stand Out: How to Find Your Breakthrough Idea and Build a Following Around It by Dori Clark
  4. The Accounting Game: Basic Accounting Fresh from the Lemonade Stand by Judith Orloff
  5. The E Myth: Why Most Small Businesses Don’t Work and What to Do About It by Michael Gerber
  6. The Ultimate Sales Machine: Turbocharge Your Business with Relentless Focus on 12 Key Strategies by Chet Holmes
  7. The War of Art: Break Through the Blocks and Win Your Inner Creative Battles by Steven Pressfield
  8. To Sell Is Human: The Surprising Truth About Moving Others by Daniel H. Pink
  9. Zero to One: Notes on Startups, or How to Build the Future by Peter Thiel

Online Business + Blogging

  1. Ask: The counterintuitive online formula to discover exactly what your customers want to buy…create a mass of raving fans…and take any business to the next level by Ryan Levesque
  2. Dot Com Secrets: The Underground Playbook for Growing Your Company Online by Russell Brunson
  3. Expert Secrets: The Underground Playbook for Creating a Mass Movement of People Who Will Pay for Your Advice by Russell Brunson
  4. Hacking Marketing: Agile Practices to Make Marketing Smarter, Faster, and More Innovative by Scott Brinker
  5. Hooked: How To Build Habit-Forming Products by Nir Eyal
  6. Influence: The Psychology of Persuasion by Robert Cialdini
  7. Pre-Suasion: A Revolutionary Way to Influence and Persuade by Robert Cialdini
  8. ProBlogger: Secrets for Blogging Your Way to a Six-Figure Income by Darren Rowse
  9. Strategies Worth Sharing by Brittany Ann