Kijani Magazine 2020 - Issue 7

ISSUE 1

THE PATH IS ZEN

A Beginner’s Guide to the Art of Zen

SUPERFOOD RECIPES The Latest Superfood and Drink Trends

WHAT’S YOUR GUT FEELING? Top Tips on How to Improve Your Gut Health

ISSUE 7

CONTENTS BEAUTY 4-7 MICRO-MOMENT RITUALS Discover Pampering and Self Love Habits That Take No Time At All!

8-11 SKIN SATISFACTION A Closer Look at Serums and Oils

12-13 WHAT’S YOUR FLAVOUR? Discover a Body Wash to Suit Your Mood- and SkinFrom JĀSÖN

14-15 ESSENTIAL OILS 101 We Take a Look at Essential Oils and Their Use in Beauty

16-17 SKIP-CARE SKINCARE

26-27 WHAT’S NEW?

The Latest Trend Out of

& Beauty Products

the K-Beauty Movement

Available Now From

The Latest Health

Kijani Living

18-21 AWKWARD BEAUTY AILMENTS

28-29 THE PATH IS ZEN

We Look at the Causes

A Beginner’s Guide to the

and How to Remedy

Art of Zen

Various Complaints

22-23 REDUCE, REUSE, RECYCLE

30-31 KEEP CALM & STAY ZEN Lifestyle Tips to Help You

Upcycling Your Old Beauty

Through These Strange

and Supplement Bottles,

Times We’re Experiencing

Jars and Tubes!

at the Moment

24-25 THE CANNABIS CONFUSION Everything You Wanted to Know About Cannabis Sativa

NUTRITION 32-35 FEED YOUR SKIN FROM WITHIN The Best Foods to Eat for Healthier Skin

36-37 THE SECRETS IN THE SEEDS The Starting Point of the Life of Plants are a Great Source of Nutrition

38-39 JOINT RESPONSIBILITY How Best to Care for Your Joints, Whatever Your Age!

40-43 WHAT’S YOUR GUT FEELING? Top Tips on How to Improve Your Gut Health

44-45 BLOOD SUGAR BALANCE Recommendations to Better Manage Your Blood Sugar Levels 2

SUPERFOODS 46-47 SIMPLE SWAPS AND EASY ADDS FOR A HEALTHIER BREAKFAST Being Healthy at the Most Important Meal of the Day Needn’t Be Difficult, Boring or Tasteless

48-49 SUPER SNACKS There’s No Reason for Your Snacks to Be Shoddy with These Delicious Superfood Snacks!

50-51 SUPERFOOD RECIPES The Latest Superfood and Drink Trends Brought to Life in These Delicious Recipes for You to Make at Home Tonight 3

MICRO-MOMENT RITUALS DISCOVER PAMPERING & SELF LOVE HABITS THAT TAKE NO TIME AT ALL! We all have parts of our bodies that we are fond of, and

than ever and thanks(?!) to modern technology it can

others not quite so much. Whilst we can change the way

be difficult to unplug for some me-time even for a short

we look to a degree through diet and exercise, a much

while. However, we all know how much better we feel

better idea is to work with, and most importantly LOVE,

when we have taken even just a few minutes out of

the body you have. Instead of obsessing over bumps and

our day to pamper ourselves. So with this in mind, we

wobbly bits, accept them as part of you… you may even

have put together this handy guide to micro-moment

find that they soon disappear!

pampering. Rituals that you can include in your day that

Self-care of the physical body is an important part of

take less than 10 minutes but the effects of which will

mental health and wellbeing. As a race, we’re busier

stay with you throughout the day.

MORNING MEDITATION MOVEMENT

PINK SALT PAMPERING

Do this and we promise that you are setting yourself up for a great day!

What your meditation looks like will vary greatly to your neighbours’.

Some people just lay in savasana for ten minutes and gather their thoughts as they enjoy the stillness; others light a candle and sit cross legged focusing their gaze on the candle and their minds on their intentions for the day. The more energetic of us will engage in some movement meditation, such as yoga or mindful fitness, but the most important thing is just to spend some time with your

After

your

SKIN OIL SOAK

meditation

and/or

Show your skin some love with

movement, take some time to pep

JĀSÖN Vitamin E 5,000iu All-Over

yourself up and pamper with JĀSÖN

Body Nourishment Skin oil. Faster

Pampering Himalayan Pink Salt 2-In-

absorbing than body lotions and

1 Foaming Bath Soak & Body Wash.

creams, this oil feeds your skin with

Mineral-rich

salt

deep-penetrating moisture from a

a

blend of apricot, avocado, sunflower

Himalayan

promotes

relaxation

balancing

blend

of

pink whilst

lavender,

and wheat germ oils, along with

bergamot and clary sage essential

sweet almond oil which provides

oils offer a pick-me-up shower. Got

a wonderfully uplifting fragrance.

extra time? Enjoy a soak in the bath!

Perfect for use on dry areas or all over post- bath or shower. For best results use on slightly damp skin.

thoughts just being you.

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5

FIT FACE Many of us spend a lot of time exercising the muscles below our neck, but what about those in our face (and neckline!)? Chances are you haven’t given the toning of these much thought, however we really should.

We also carry a lot of stress around in our face, and working in a facial workout and massage will help to alleviate this tension. We highly recommend Avalon Organics Antioxidant Oil as a product to use with this routine. You will know what feels good and right for you, but here is a quick routine you can try at home: 1. Start by lining up your fingertips on your browline, gently press and release then move upwards and repeat all the way to your hairline.

2. Take your index and middle fingers to your temples and make gentle circular movements.

3. Line your fingers up again, this time underneath your cheekbones, push up and hold for several seconds.

4. Place your thumbs on your cheeks, between your upper and lower jaws, resting your fingertips on your head. Gently open and close your mouth, finding any areas of tension and working into them with your thumbs. This can be quite intense, as we carry a lot of stress here, so go easy on yourself!

5. To help redefine your jawline, make a soft fist and use the outside edge of your index finger to make sweeping motions from your chin all the way to your ears.

6. Last but not least, finish off with some gentle stretching of the neck combined with pressure point work. z Tuck your chin to your chest, take two fingers of each hand and press and hold for several seconds where your neck and shoulders meet. z Look to the sky and make upwards kisses towards it, holding each kiss for several seconds. Repeat ten times. z Place your hand on the opposite side of your head, fingertips in your hair but close to your temple. Let your head fall to the same side as the arm you are using, and use some gentle resistance to stretch out the sides of your neck.

Repeat on the other side. z Place your hand on the opposite side of your head, fingertips to the opposite side of your crown. Allow your head to drop down and to the side of the arm you are using, adding some gentle resistance with your hand. Repeat on the other side.

Repeat at least twice a week, preferably daily.

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MINDFUL MOMENTS If you set yourself up for the day with some meditation, try to continue in the same vein and live mindfully through whatever comes your way. Be fully in the moment, live with great awareness and without distractions. If something or someone is bothering you, take five, find yourself a quiet corner and practise deep breathing and/or some zoning out meditation!

BEDTIME BEAUTY Find a beauty ritual that makes you feel calm and at ease to help you drift off easily for a restful night’s sleep.

Our skin regenerates and is most active at night as we sleep, so it’s the ideal time to put your heavyweight beauty products on. For face, we recommend Antipodes Joyous Protein Rich Night Replenish Serum and Avocado Pear Nourishing Night Cream. Nighttime can also be the perfect time to pamper our feet which carry us around all day. We highly recommend massaging them with a generous helping of a rich body cream, such as JĀSÖN Vitamin E 25,000iu Crème, and then popping a pair of cotton spa socks over the top and leaving them to soak in the moisture overnight.

And there you have six micro-moment rituals to pamper your skin and senses! Each one takes up no longer than ten minutes, although you can extend them as your time permits. Whilst we may not be able to fit an hour block into our busy lives for some self-care, when you break the activity down into chunks of time as above, we are sure everyone can make time every day for some self-love, and the world will be a much happier place!

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SKIN SATISFACTION! A CLOSER LOOK AT SKIN SERUMS & OILS

We’re often asked the difference between skin serums and oils, so we thought we’d share the knowledge as well as shed some light on which serums and oils from the Kinetic portfolio are best for which skin concerns and conditions.

WHAT’S THE DIFFERENCE BETWEEN FACIAL OILS & SERUMS? The main difference between a serum and oil is that a serum consists of smaller molecule sizes designed to penetrate into the deeper layers of the skin. A serum will also usually be designed to target and treat a certain skin condition. Oils on the other hand tend to be made up of larger molecule sizes and designed to moisturise, balance and protect the upper layers of the skin.

HOW DO YOU USE SKIN SERUMS & OILS? Whilst a serum is designed as a treatment stage to be applied after cleansing and before moisturising, when it comes to face oils the use is not so clear and it will depend on your skin type and condition. Some people use a serum, then an oil and then a cream, whilst others will skip the serum and just apply an oil for their skin’s moisturising needs. As we know skincare is a personal thing, you just have to see what works best with your skin type.

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Which Oil is Best for Your Skin Type SKIN CONCERN: Anti-Ageing TRY: JĀSÖN Maximum Strength Vitamin E 45,000iu Skin Oil A maximum strength facial treatment that combines Vitamin E oil with an exclusive blend of 7 essential natural oils, including blackcurrant, evening primrose, macadamia nut and borage. Apply at night to help reduce the appearance of fine lines and wrinkles.

SKIN CONCERN: Dry Skin TRY: Antipodes Divine Face Oil Rosehip & Avocado oil Avocado oil is high in Vitamin E and sterolin, which softens the skin.

It’s also rich in lecithin, a lipid that helps deliver nutrients directly to the bloodstream and deeper layers of the skin. Rosehip oil is active in promoting and retaining your skin’s natural moisture levels thanks to its high levels of Vitamin A, which help to increase collagen production and Omega 3 and 6, which strengthen your lipid barrier.

SKIN CONCERN: Environmental Stressors (Pollution & UV) TRY: Avalon Organics Intense Defense with Vitamin C Antioxidant Oil Intense Defense balances Vitamin C, white tea and lemon bioflavonoids to defend skin and support its natural renewal cycle. Combined with a blend of apricot, raspberry and argan oil that absorbs quickly, reinforcing skin’s natural lipid barrier, which locks in moisture and protects skin against environmental stressors whilst neutralising damaging free radicals.

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Which Serum is Best for Your Skin Type?

SKIN CONCERN - UV Exposure TRY: Avalon Organics Intense Defense with Vitamin C Facial Serum Whether you are an outdoorsy type or sun worshipper, this serum helps reduce the effects of UV - sun spots, fine lines and wrinkles - whilst energising skin and supporting collagen and elastin production for a smooth, even, more lifted complexion.

SKIN CONCERN: Pollution Exposure TRY: Antipodes Blessing Anti-Pollution Light Face Serum This white jasmine fragranced serum offers daily natural protection from city pollution and signs of premature ageing.

Marshmallow bloom and liquorice root brighten skin, targeting micro-pigmentation. Revolutionary antioxidants Vinanza® Grape & Asian ginger help neutralise free radical damage, while Kiwi seed oil strengthens skin.

SKIN CONCERN: Dull Skin TRY: Antipodes Apostle Skin-Brightening Serum A water-based serum that brightens, targets pigmentation and helps even tone. With scientifically validated Vinanza Performance Plus® to minimise facial redness and melanin production causing discolouration; exfoliating enzymes from kiwi; and antiinflammatory Oxifend® from red grapes.

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SKIN CONCERN: Mature Skin TRY: Avalon Organics Wrinkle Therapy with CoQ10 & Rosehip Facial Serum A highly potent facial serum scientifically proven to target even the deepest wrinkles for a fresh, smooth appearance and firm, resilient skin. Wrinkle Therapy pairs CoQ10, a natural fuel for cellular energy, and rosehip oil, rich in skin-replenishing lipids, vitamins and antioxidants, and hyaluronic acid instantly SKIN CONCERN: Pigmentation TRY: JĀSÖN C-Effects Hyper-C Serum

plumps

and

promotes

moisture

retention

for

improved elasticity and firmness.

This unique C-Effects formula is a potent dose of correction to remedy your skin’s

SKIN CONCERN: Dehydrated Skin

complexion. Featuring a concentrated

TRY: Antipodes Hosanna H2O Plumping Serum

multi-antioxidant complex of Ester-C,

A

Vitamin C, Thioctic Acid, Vitamin E and

delivers moisture deep down and is scientifically

Green Tea that effectively fights against

shown in in vitro tests tests to stimulate collagen

harmful free radicals that can cause

production in human skin cells by up to 72%.

skin discolouration.

Revolutionary Vinanza Grape antioxidant keeps skin

water-based,

oil-free

bioactive

serum

that

super-hydrated and protected from the damage caused by environmental aggressors and pollutants.

Mamaku black fern helps foster healthy cell renewal.

SKIN CONCERN: Dry or Damaged Skin TRY: Antipodes Joyous Protein Rich Night Replenish Serum A silky night serum that helps rescue dry, damaged skin. Himalayan goji berry boasts up to 19 amino acids to help optimise your skin’s appearance.

Red raspberry seed oil blends with New Zealand blackcurrant, a rich source of essential fats like gamma-linolenic acid (GLA). South Pacific hibiscus flower freshens your complexion, while berry fragrance imparts pure joy.

Suited to normal and ultra-dry skin conditions.

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what’s your # FLAVOUR WHAT’S YOUR FLAVOUR AD

Himalayan Pink Salt • Cannabis Sativa Seed Oil • Aloe Vera • Rosewater • Tea Tree • Lavender Chamomile • Herbs • Citrus • Apricot • Forest Fresh • Ocean Sport • Coconut

NO jasonnaturalcare

PARABENS • HARSH SULPHATES PETROLATUM • PHTHALATES 12

@jasonnaturalcare

# whatsyourflavour

WHAT’S YOUR FLAVOUR? #wh at s y o u r f la v o ur

You’ve heard of choosing your perfume to suit your mood, so why not start your day with a shower that fits with the needs of your body and mind. With a wide variety of naturally uplifting fragrances crafted with essential oils to stimulate the senses whilst smoothing and soothing skin, whatever your mood, JĀSÖN has a body wash for you!

Invigorating Rosewater - charged with invigorating rosewater plus skin soothing chamomile and calendula extracts combine for a unique floral freshness.

SKIN: Refreshed MOOD: Energised Revitalizing Citrus - a zesty blend with sweet orange peel oil and lemon balm extract offer an energising wash.

SKIN: Balanced MOOD: Revitalized De-Stress Cannabis Sativa moisture-rich cannabis sativa seed oil blends with soothing oatmeal, relaxing lavender and hops extracts. SKIN: De-Stressed MOOD: Balanced Glowing Apricot & White Tea - apricot kernel oil gives skin a healthy glow whilst creating a tantalising apricot aroma.

SKIN: Glowing MOOD: Happy Relaxing Chamomile - delicate as a daisy chamomile and calendula extracts offer a gentle cleanse with a mild summery scent. SKIN: Calmed MOOD: Chilled Moisturizing Herbs a potent blend of honeysuckle, goldenseal, sage, clove, passion flower and sweet almond oil provide a nourishing boost to skin and a fresh morning dew fragrance. SKIN: Moisturised MOOD: Fresh Soothing Aloe Vera - the original and best-selling line, which harnesses the hydrating qualities and unique

“clean” smell of aloe vera. SKIN: Hydrated MOOD: Pure All-In-One Men’s Forest Fresh - a manly kick of cedarwood, pine and eucalyptus oils provide a fresh, outdoor scent to boost your day. SKIN: Refreshed MOOD: Outdoorsy All-In-One Men’s Ocean Sport - a botanically-powerful punch from algae extract, citrus oil and scents of patchouli and vanilla leave you smelling ocean-air fresh. SKIN: Recharged MOOD: Masculine Purifying Tea Tree - known for its antibacterial properties as well as its unmistakable fragrance, this body wash will balance, purify and soothe skin. SKIN: Purified MOOD: Wholesome Smoothing Coconut - a warm, toasted coconut-ty aroma and deeply nourished skin await users of this low-foaming body wash.

SKIN: Nurtured MOOD: Indulgent Calming Lavender - we all know about the powerful relaxation properties of lavender essential oils, here it’s mixed with skinsoothing calendula.

SKIN: Soothed MOOD: Relaxed Himalayan Pink Salt - a foaming bath soak and body wash featuring a delicate blend of lavender, bergamot and clary sage oil to soothe body and mind.

SKIN: Pampered MOOD: Decadent

More About JĀSÖN Botanical Body Wash Collection Safe, clean and nourishing body washes for the entire family � Gently cleanse with botanical surfactants Nourish with vitamin E and provitamin B5 � A wide variety of safe and wholesome fragrant blends Earth-friendly biodegradable formulas � NO: parabens, harsh sulphates, petrolatum or phthalates Vegan & cruelty-free

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ESSENTIAL OILS 101 A closer look at essential oils and their use in beauty What are essential oils?

Essential oils are highly concentrated oils extracted from plants, or parts of plants. There are four main extraction techniques: steam distillation, resin distillation, cold press and extraction.

Essential oils can be used in a number of ways, but the 3 main ways are: Aromatherapeutic - inhalation from the bottle or by use of a diffuser Topical application - use on the skin diluted in a carrier oil Internal - mixed with liquids or placed in a capsule and taken internally

Some popular essential oils and their beauty benefits

LEMO N

PEPPER M I NT

The active ingredient in peppermint is menthol, and has been proven to help with headaches and pain relief. Many also swear by peppermint oil for relief from gastrointestinal ailments such as IBS and acid reflux.

When it comes to body care, use lemon essential oil products in the bath or shower to improve your mood and tone the body, and even reduce cellulite.

In both skin and hair care, lemon has a balancing effect on oil production, so is great for those who suffer from greasy hair and shiny faces.

When applied topically, peppermint oil has a natural cooling effect which can soothe irritation and inflammation, and can be an effective cleansing agent thanks to its natural antiseptic and antibacterial properties. In hair care, peppermint oil can help with any dryness or itchiness on the scalp, and may even stimulate hair growth by increasing blood circulation to the hair follicles.

Avalon Organics Lemon Collection

Avalon Organics Peppermint Shampoo Alba Botanica Acnedote Face & Body Scrub JĀSÖN PowerSmile Toothpaste

One of the most revered essential oils in beauty and health products, lavender has powerful anti-inflammatory, anti-fungal and antibacterial properties, not to mention the calming aromatherapeutic properties of the oil. Its anti-inflammatory properties mean lavender oil is often called upon in formulations for acne and other skin conditions such as eczema and psoriasis.

In hair care, lavender essential oil may help hair grow thicker and faster, whilst its anti-inflammatory properties may help with scalp conditions such as dandruff and itchiness.

Find in...

We all know how uplifting the smell of a zesty lemon can be. When we diffuse lemon essential oil it can enhance our concentration and have an energising effect, as well as removing toxins from the air.

L AV END ER

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JĀSÖN Relaxing Lavender Hand & Body Lotion Avalon Organics Lavender Conditioner We Love the Planet Deodorant

The history of essential oils Although the Egyptians are often credited with the invention of essential oils - evidenced by many ancient pictorials on Egyptian temple walls depicting essential oil extraction and use, Egyptian royalty using essential oils, and also containing valued recipes and formulas - it is documented that other ancient civilizations were using essential oils around the same time:

* Indian - Ayurvedic literature from around 2000BC records the use of cinnamon, ginger, myrrh, coriander, spikenard and sandalwood essential oils.

* Chinese - One of the older Traditional Chinese Medicine books, Shennong’s Herbal, dates back to around 2700BC and contains information on the use of 365 plants.

* Greek - Hippocrates, the father of modern medicine, documented the use of over 300 plants, and it is believed that he advised patients that “The way to health is to have an aromatic bath and scented massage every day.”

ROSEM ARY

A member of the mint family, rosemary has long been touted for a range of health and beauty benefits. Studies have shown that rosemary extract can improve cognitive memory function in ageing brains, as well as combatting the signs of ageing in the skin.

Tea tree is one of nature’s most potent antibacterial and antiseptic agents.

You will commonly find it in hair care products used to treat conditions such as itchy scalp, dandruff and psoriasis, due to its antibacterial properties.

In skincare, rosemary can help protect skin from UV rays and free radical damage, increasing elasticity and reducing sagging and age spots. When it comes to hair care, rosemary essential oil offers superior cleansing properties, as well as helping keep the scalp healthy and moisturised.

Avalon Organics Rosemary Conditioner Giovanni Tea Tree Triple Treat Shampoo Kanabia Golden Harvest CBD+ Oil with Rosemary & Turmeric

T EA T R EE

In skincare, tea tree oil is a hero ingredient for many suffering from acne, and is used directly on the skin to treat breakouts as it inhibits bacterial growth.

When it comes to nails, tea tree oil’s anti-fungal properties may help in reducing the growth of Trichophyton rubrum, a fungus that causes nail fungus and athlete’s foot.

Antipodes Saviour Skin Balm JĀSÖN Tea Tree Nail Saver Avalon Organics Scalp Normalizing Shampoo

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* Roman - The most decadent users of essential oils, the Romans would bathe several times a day with essential oils, as well as partaking in scented massages and fragrancing their homes with them.

SKIP-CARE SKINCARE

THE LATEST TREND OUT OF TH E K-B E A U TY M O VEM E NT Just when you’d just gotten your head round the 10step K-beauty skincare routine, the new trend to come out of Korea turns around and slaps you in the face!

Skip-care was born out of several frustrations…

Firstly, many find the multi-step approach too confusing, complicated and full-on.

Secondly, people are busy and often simply don’t have the time to follow a regimen which involves more than 2-3 products.

Nextly, those who are applying all these products can’t really be sure which product is working for them and if not careful their skin will experience product overload, leading to skin irritation, congestion and breakouts amongst other things.

Lastly, sustainability is the word on everybody’s lips and using less products on a daily basis is one way that we can all do our part for the environment. It doesn’t mean that you have to give up your favourite products, just use them mindfully and listen to what your skin needs more. Think before you buy a new product, and always use up what you have before investing in something else.

Adapting skip-care into your beauty regimen also doesn’t mean you can never indulge in your multi-step facial pampering, there’s no reason why you can’t use both approaches as time permits, and when your skin requires some extra nurturing!

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1

2

The Cleanser

( t h at c l e anse s, m o istur ise s a n d rep a ir s)

Antipodes Grapeseed Butter Cleanser Combines nourishing cacao butter with soothing oils and quintessential Vinanza Grape antioxidant from New Zealand’s sauvignon blanc grape seeds. Helps repair free radical damage.

To help you adopt a less-is-more approach when it comes to your beauty and grooming rituals, we’ve gathered the best multi-purpose products which should be at the heart of every skincare routine, skip-care through to 10-step!

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6 7

The SPF (suitable fo r face and bo dy m o istur isatio n and prote ctio n )

Antipodes Immortal SPF15 Face & Body Moisturiser Designed to keep skin moist, firm and ageless with powerful plant-based hyaluronic acid to prevent trans-epidermal water loss.

Antioxidant-packed Vinanza grape and kiwi extract decreases melanin production and Reishi promotes healthy cell growth.

The Scrub ( that yo u can use o n face and bo dy)

Alba Botanica Acnedote Face & Body Scrub A powerful, botanically effective, scrub tough on bacne but gentle enough for daily facial cleansing. Formulated with salicylic acid and willow bark extract plus ground walnut shell, along with hydrating aloe vera so skin is left balanced and not dried out.

3

The All-In-One ( for face, body and hair)

JĀSÖN Ocean Sports All-in-One Wash For the deepest clean from your head to your toes, with moisturising aloe vera, along with algae extract, citrus oil and scents of patchouli and vanilla to leave you smelling ocean-air fresh. Who needs EDT?!

The Toner ( cleanse, t one, hydrat e, prot ect and soot he all in one sprit z )

Antipodes Ananda Antioxidant-Rich Gentle Toner Spray on a cotton pad and use it to wipe skin clean whilst toning, hydrating with Waiwera® artesian water, aloe leaf extract and Bulgarian rose oil. Protect and soothe with mamaku black fern leaf, marshmallow extract and raspberry extract.

5 8

The Mask

( t hat deep cleanses and hydrat e s )

Antipodes Aura Manuka Honey Mask This facial mask delivers an intensely moisturising, cleansing and antioxidant treatment. Antibacterial manuka honey cleanses whilst also drawing moisture to intensely hydrate your skin.

The Conditioner

( for your best co-washing experience yet )

JĀSÖN Moisturizing Aloe Vera Conditioner Aloe vera both cleanses and conditions hair, while spirulina and jojoba seed oil deeply nourish and restore hair’s natural moisture balance. Horsetail leaf extract and vitamin E add healthy lustre. Renewed with silky moisture, your hair shines with soft manageability.

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The Shampoo ( that a l l ows yo u to fo re go co nditio ne r )

Giovanni 2Chic Ultra-Moist Shampoo Avocado and olive oil feature in this exclusive Dual Moisture Complex to replenish hair that feels dull, lifeless and brittle, cleansing, re-energising and offering intense nourishment all in one step.

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The Ultimate Multitasker ( from head t o t oe)

JĀSÖN Smoothing Coconut Oil Use as a nourishing scalp treatment to help calm psoriasis and dandruff. Use as a hair mask. Keep your mouth clean with oil pulling (providing you can stomach it!), Use as a cleanser and makeup remover, a body moisturiser, lip balm, nail and cuticle treatment. Add oats or sugar and create a scrub, after sun and more!

AWKWARD BEAUTY AILMENTS & how to treat Them FROM BAD BREATH TO BO, HA IR L O S S T O S C A L P S CRA TCHI NG , WE L O O K A T WHA T CA US E S THES E AILMENTS AND HOW BEST TO R E M E D Y T H E M. 18

B A D B RE A T H

ACNE

What causes bad breath?

What causes acne?

There are several factors which may cause bad breath, including poor dental hygiene, gum disease, smoking, respiratory tract infections, poor gut health, dehydration and poor diet. One of the biggest causes of bad breath is bacteria buildup in the mouth, especially on the tongue, which releases volatile sulphur compounds as their waste and this in turn causes the unpleasant smell.

Acne is commonly associated with teen skin, but more and more women are also experiencing the condition.

For teens, when we hit puberty, testosterone levels in both boys and girls can increase, which causes an overproduction of sebum from our sebaceous glands. We need sebum in our skin as it acts as a natural moisturiser, but when too much is produced our pores can become clogged, leading to spots.

In our 20s and 30s, hormones (both sex and stress) can be unbalanced and this tends to manifest itself in breakouts and blemishes around the chin and jawline.

How you might remedy bad breath Be sure to follow a good oral hygiene routine, brush and floss regularly and visit your dentist every six months. Stay hydrated, eat healthily, give up smoking, and if you think your gut is in poor health try a probiotic supplement or incorporate more prebiotic and fermented foods into your diet.

How you might remedy acne Always remember that what you put in your body affects your skin as well as what you put on it.

Limit caffeine and alcohol intake, don’t smoke and drink water like it is going out of fashion. Acne can be caused by a deficiency in zinc and essential fatty acids.

Good sources of zinc include shellfish such as oysters, beef and lamb, spinach, cashews and pumpkin seeds.

Make sure you eat a healthy, balanced diet with lots of oily fish to provide EFAs, along with a spectrum of colourful, antioxidant-packed fruits and vegetables.

As well as diet, there are a few other lifestyle choices you can make. If you have long hair, keep it tied back and away from your face as often as possible, particularly at night while you sleep. Those suffering from hormonal acne and breakouts, try and find some balance in life, mind and body and work out how to better manage your stress levels.

Try: JĀSÖN Healthy Mouth Toothpaste

JĀSÖN Total Protection Sea Salt Mouth Rinse

Nature’s Answer PerioBrite Dry Mouth Lozenges

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help keep bacteria levels low, and reduce BO. Hair in the armpits slows the evaporation of sweat, giving the bacteria more time to work on breaking it down and releasing noxious smells, so shaving the armpits can help lessen BO. Finally, you can look to use an effective natural deodorant to eradicate bacteria in your underarms.

Try:

Alba Botanica Acnedote Collection

JĀSÖN Tea Tree Skin Oil

Antipodes Aura Manuka Honey Mask

Try: JĀSÖN Tea Tree Body Wash

B ODY O DO UR What causes body odour?

Body Odour (BO) is caused by bacteria breaking down sweat molecules, and are mostly linked to the apocrine, or sweat glands. These are found mostly in the armpits, groin area and the area surrounding the nipples of the breasts. There are several factors which can cause us to sweat more and for BO to increase, including when we exercise, hot weather, hormonal changes, being overweight, certain medical conditions and some medications. Spicy and reactive food and drink, such as caffeine and alcohol, can also change the way our BO smells.

We Love the Planet Forever Fresh Deodorant Cream

JĀSÖN Apricot Deostick

HAIR LOSS What causes hair loss?

There are many different types and causes of hair loss. As we age, our hair gradually thins on the top of our head (men at the hairline, women at the parting), some people are prone to circular or patchy bald spots hereditarily, hormonal changes (stress, postpartum, menopausal) can cause hair to loosen and fall out easily, certain medications can carry hair loss as a side effect, and even excessive hair styling and styles that involve pulling your hair tight (cornrows, plaits and pigtails) can cause a loss of hair.

How you might remedy body odour If you are suffering from BO, firstly review your diet and if you find you are eating lots of spicy food or drinking lots of coffee and alcohol, cut back. Most of our sweat glands are in our armpits, so keeping them clean by washing regularly with a natural antibacterial soap will 20

How you might remedy thinning hair Whilst most hair loss is down to genetics and is therefore unpreventable, there are steps you can take to delay the loss of your hair, and there are products to help you work with what you’ve got.

Firstly, avoid the aforementioned hairstyles and be gentle when washing, combing and brushing your hair. Using a wide-toothed comb to detangle after washing can minimise hair loss, and avoid overuse of hair treatments, colourants, and hot styling products.

Ensure you are eating a protein-rich diet, in particular biotin; which can be found in raw egg yolk, liver & leafy greens.

How you might improve your scalp health This will all depend on your current beauty regimen.

Firstly, check you are using the right shampoo, always look for a natural, gentle formula free from SLS as this chemical can irritate the scalp. Don’t worry - all of our shampoos are free from SLS. Next, take note of how you wash your hair and how often. You should be massaging your scalp when you wash your hair to ensure a thorough clean but equally important is a thorough rinse. You should wash your hair every 2-3 days at the most, so if you are used to washing every day try gradually reducing the number of times a week you wash your hair.

As with most awkward ailments, diet can play a part, so make sure you are eating enough healthy fats, such as oily fish, olive oil, avocado and nuts.

Try: JĀSÖN Thin to Thick Shampoo

Avalon Organics Biotin B-Complex Thickening Conditioner

Giovanni More Body Hair Thickener

S C A L P C O N D IT IO N S What causes scalp conditions, such as itchiness, flakes, dandruff and psoriasis?

Try: JĀSÖN Normalizing Shampoo

There are several different causes of dandruff, including washing your hair too much or too little, seborrhoeic dermatitis, scalp psoriasis, eczema, sensitivity to hair care products, or a yeast-like fungus called malassezia.

Dry skin, however, is the most common cause of dandruff. Scalp issues such as dandruff and psoriasis can be difficult to deal with, and if you don’t pick the right products these conditions can be further exacerbated.

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JĀSÖN Dandruff Relief 2-in-1 Shampoo & Conditioner

Avalon Organics Therapy Anti- Dandruff Medicated Shampoo

Reduce, REUSE, Rec ycle U PCY CLIN G Y OU R O L D BEAU TY AN D S UP PLE ME NT BO TTL ES, J A R S AN D TU BE S !

We’ve looked at reducing the amount of products we use in our skip-care article, now we hope to inspire you to reuse your old beaut y and supplement containers. We are all becoming more awa re of our impact on the environment, and what we can do to reduce it. Turning old bottles, jars and tubes into things of use, beaut y and/or purpose is one thing we can all do to lessen the load on our local recycling plants.

Here we share with you our favourite crafternoon projects for upcycling inspiration.

TURN YOUR… ANTIPODES HAND & B ODY CREAM INTO… A CUTLERY P OUCH If you love t o e nt er t a i n , we g u a ra nt ee t h ese c ut le ry po uch e s w i l l b e a wel co m e a d dit io n t o yo u r tableware . Yo u r g u e st s wo n ’ t b e l i eve yo u w h en yo u te ll t he m t hat yo u m a d e t h e m !

Cut the tube close as close to the mouth end as possible.

Give the tube a good scrub and rinse out, then leave to dry.

Create a nice curvature on the front edge with your scissors.

Using craft paper or fabric and appropriate glue, cover your tube front and back.

Use contrasting scraps of paper and fabric, buttons, beads and trims to decorate.

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TURN YOUR… J Ā SÖN B ODY WASH B OTTLE INTO... A MOBILE PHONE CHARGING DOCK

TURN YOUR AVALON ORGANICS SHAMPOO B OTTLE INTO… A WALL-MOUNTED PEN AND PENCIL TIDY

Make t his m o b i l e p h o n e c h a r g i n g do c k t o prot e ct yo u r p h o n e fro m s c ra p es, falls and h e l p m i n i m i s e u n s i g ht l y t railing ca b l e s i n t h e h o m e! T h e JĀSÖN bo dy was h b ot t l e i s a g o o d s i ze fo r all mo bile pho n e s a n d m o st t a b l et s .

No more “let me just find a pen” moments with this wall-mounted tidy. Get creative with the decoration to create different designs that both children and adults will love! The shape of the Avalon Organics shampoo and conditioner bottles lends itself well to this project - they are not too round so sit nicely against the wall and you can easily find your favourite pens and pencils.

Peel the labels off your body wash bottle and wash inside and out. Remove any glue residue with spirit vinegar.

Remove the labels from the bottle, wash inside and out, removing any sticky residue with spirit vinegar.

Once dry, draw cut lines with a marker pen. You want the front edge to be slightly lower than the height of your phone, and the back wants to be higher and wide enough for you to position a hole the size of your phone charger base.

Once dry, draw cut lines for how deep you want the holder to be.

Cut using a craft knife.

Using a craft knife, cut along your lines, then lay flat on the table, placing your phone charger base on the back, drawing round then cutting out.

Sand or file off any rough edges.

Create your design. Cover using scrap fabric or wrapping or craft paper, using the appropriate glue. If this is a project you’re making with the kids, why not try making monsters or animals? You can cut limbs from the top part of the bottle you are not using, cut out a mouth, stick on googly eyes, and get really creative!

Sand or file off any rough edges.

Take a piece of scrap fabric big enough to cover your project and glue on (cut slits and fashion around the base).

Leave to dry for 24 hours.

Once you’ve finished your masterpiece, leave to dry for a day before attaching to the wall with sticky pads.

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THE CANNABIS CONFUSION EVE RYT HI N G YO U WA N TED T O K N OW AB OUT C A N N A B I S S A TI VA

Unless you’ve been hiding under a rock these past

Nung, the father of TCM. He listed its benefits in treating

couple of years, you couldn’t possibly have failed to

rheumatism, gout, malaria and absent-mindedness.

notice the swathes of cannabidiol (CBD) products that flooded the market. First came the oils, swiftly followed by supplements, edibles, vaping e-liquids and beauty products.

CBD oil and Cannabis sativa seed oil, or hempseed oil as it is commonly known, are again two different offerings.

CBD oil is extracted from the aerial parts of the plant - the leaves, stalks and flowers - whilst Cannabis sativa

But why has CBD stormed the natural products industry?

seed oil is made from the pressing of the seeds and

Is it purely the link to marijuana, THC and getting high?

contains no CBD.

Or is there more to CBD than the hype surrounding this ingredient? Read on to find out more!

More About the Plant Species Cannabis sativa is a complex species of plant with many different varieties which have been selectively bred over thousands of years to achieve the different properties that various species have. It is the properties of the varieties that have led to products being shrouded in both mystery and misinformation.

Both hemp and marijuana plants come from the Cannabis sativa species, yet their molecular makeup is very different as they have been grown for different end purposes. There is evidence that hemp has been farmed for over 10,000 years and today has many uses in industry. By US law, hemp varieties of Cannabis

More About Cannabinoids There are over 100 different cannabinoid compounds, and Cannabis sativa contains around 80 active compounds.

They are generally concentrated in the plant’s leaves.

CBD is a non-psychoactive phytocannabinoid discovered in 1940. There are more than one hundred different cannabinoid compounds which work on different levels and in synergy with each other.

It was originally thought that CBD isolate had the strongest properties, however research has shown that the therapeutic properties are greater within a whole plant product: made up of cannabinoids, flavonoids and terpenes. When consumed together, these compounds interact with the body with greater impact and this is known as the entourage effect.

sativa contain less than 0.3% tetrahydrocannabinol

The Human Endogenous Cannabinoid System (ECS) was

(THC) content by dry weight and marijuana is anything

discovered in the 1990’s, and is a complex system that

over 0.3%.

exists to receive cannabinoid compounds produced

The first documented use of marijuana dates back to around 2700BC, documented by Chinese Emperor Shen

inside the body, however it also interacts with exogenous cannabinoids that enter the body via consumption of CBD-rich food sources such as hemp.

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More About Cannabis Sativa in Beauty Products Cannabis sativa seed oil is rich in two skin-loving ingredients; essential fatty acids (EFAs) in the idea ratio of omega 3:omega 6 which means they deeply moisturise whilst boosting the skin’s capability to retain moisture; and vitamin E, a powerful antioxidant that works in the skin to protect against environmental stress. Cannabis sativa seed oil also contains vitamin A and essential minerals vital to skin health, including magnesium, zinc, iron, calcium and phosphorus.

CBD oil is known for having a strong calming effect on the skin, and its anti-inflammatory properties make it great for blemish-prone, sensitised, irritated or stressed skin that’s prone to redness. This is due to the fact that the ECS has receptors on our skin, and studies have shown CBD to be effective in the treatment of skin conditions, such as eczema and psoriasis.

Kinetic’s Cannabis Sativa Products

Kanabia™ CBD+ is a true Full-Spectrum Cannabinoid complex sourced from a unique variety of industrial hemp (Golden Harvest™) with higher naturally occurring levels of rare cannabinoids than other varieties. Golden Harvest™ oil brings a significantly higher range of CBD, CBG, CBD-V and THC-V, than any other oils on the market while carrying 0.01% THC. A superior specialised extraction process draws out these naturally occurring cannabinoids as well as other therapeutic compounds including terpenes and cannabis specific flavonoids. This extract is then blended in a base of MCT oil for a purer taste as well as cognitive and digestive benefits. Kanabia possesses significant and effective amounts of: CBD (Cannabidiol), CBD-V (Cannabidivarin), CBG (Cannabigerol), and THC-V (Tetrahydrocannabivarin).

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JĀSÖN De-Stress Cannabis Sativa Seed Oil Body Wash features botanical surfactants and moisture-rich Cannabis sativa seed oil, with soothing oatmeal plus relaxing lavender and hops extracts, for a relaxing, calming cleanse.

Helps de-stress itchy, irritated skin, leaving your body feeling smooth, pampered and balanced.

JĀSÖN De-Stress Cannabis Sativa Seed Oil Moisturizing Creme offers a calming blend of Cannabis sativa seed oil and vitamin-rich black cumin seed oil, infused with soothing oatmeal and shea butter to promote healthy hydration for

well-balanced,

healthy-looking

skin

with

pampered comfort. NO: THC, parabens, sulphates, petrolatum or phthalates.

WHAT’S NEW JĀSÖN CANNABIS SATIVA SEED OIL BODY WASH & CRÈME Moisture-rich Cannabis sativa seed oil and soothing oatmeal combine in this body wash and crème to help de-stress itchy, irritated skin, leaving it smooth, pampered and balanced. The body wash features relaxing lavender and hops extracts, whilst the crème calls upon black cumin seed oil and shea butter.

A N T I P O D E S B A P T I S E U LT R A- H Y D R AT I N G WAT E R G E L Hyaluronic acid works with New Zealand manuka honey and harakeke gel to rehydrate thirsty skin. Mamaku black fern helps regenerate and foster healthy cells. South Pacific hibiscus flower gently exfoliates deadened skin cells to freshen your complexion. Clinically shown to increase skin hydration by 52%.

ART NATURALS SCENT FREE HAND SANITISER Never be without protection! Cleanse your hands of dirt, grime, and germs naturally with our plant-based, unscented hand sanitisers, infused with the natural healing power of Aloe Vera, nourishing Vitamin E and hydrating Jojoba Oil, to keep your hands feeling hydrated, silky smooth and germ-free.

NEOCELL SUPER COLLAGEN New look packaging! Super Collagen offers 6600mg of BioActive NeoCell Collagen Type 1 & 3 that are hydrolysed to make them both bioavailable and bioactive in the body. Clinically tested- 92% of test subjects experienced a 21-50% increase in skin hydration and 60% of test subjects experienced firmer and softer skin.

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NATURE’S ANSWER OMEGA 3 AND BLACK SEED OIL One serving gives you 1150 mg of essential Omega-3 fatty acids, including EPA and DHA, from deep sea fish sourced from the cold, clear waters of the Pacific ocean, together with 15 mg of the unique Thymoquin™ Black Seed Oil (Nigella Sativa Oil), standardised for 3% Thymoquin™.

IMMUNO-4 FOOD SUPPLEMENT Made with 70% ingredients from organic farming. Certified by ECOCERT SAS F-32600. Supports the immune system on four levels: 1. Physically with shiitake mushroom, Egyptian black cumin seed oil and apple cider vinegar 2. Emotionally with flower essences 3. On a cellular level with energized colloidal silica 4. On a vibrational level with homoeopathic levels of Anas Barbariae

SOURCE NATURALS WELLNESS HERBAL RESISTANCE L I Q U I D S U P P L E M E N T & T H R O AT S P R AY Wellness Herbal Resistance Liquid Supplement calls upon traditionally-used and increasingly researched echinacea, elderberry and goldenseal with Yin Chiao, a valued TCM herbal complex. Wellness Herbal Throat Spray contains a powerful combination of herbs specially formulated to provide soothing immune support for your throat health.

ORGANIC TRADITIONS CHOCOLATE LATTE WITH ASHWAGANDHA AND PROBIOTICS An instant delicious chocolate latte with CO2 supercritical dual extraction ashwagandha and 1 billion heat and shelf stable probiotics per serving.

Delicious, warming and healthy option made with organic coconut milk powder for a creamy and smooth finish. Provides fibre, vitamins A, B12, C and D, iron, manganese and potassium.

NUTIVA SQUEEZABLE ORGANIC AVOCADO OIL MCT OIL BLEND This unique avocado + MCT Oil blend gives you the benefits of medium-chain triglycerides from organic coconuts and monounsaturated fats from avocados. This oil is very versatile and can be used with meats, fish, vegetables, salads, dressings and sauces.

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The word Zen is derived from the Chinese word “chán” and the Sanskrit word “dhyana,” which both mean “meditation.”

In Sanskrit, the root meaning is “to see, to observe, to look”.

Perhaps more than ever we need to tap into this ancient philosophy, and here we look at the true meaning of Zen and share our top tips on how to keep calm and stay Zen.

T H E P ATH I S ZEN: a beginner ’s guide

Z EN IS A WAY O F B E ING. I T IS AL S O A S TAT E O F M IN D.

D

istracted by our multi-tasking digital-driven lives we rarely take time to stop and just focus on something as simple as breathing. Many of us have the tendency to always seek an end result, working towards an end that justifies the means. However, Zen teaches us that there is no “end” moment to reach, that Zen is not a destination but rather a journey. To find enlightenment is not to seek it, but to simply be in the moment, and that is the true meaning of Zen.

“Before enlightenment, chop wood, carry water. After enlightenment, chop wood, carry water.” Zen Proverb

Z EN : A CURE FO R MO DERN LIF E ?

Renowned Zen teacher and author Philip Kapleau describes Zen as a possible antidote to modern life. In his introduction to Thich Nhat Hanh’s book Zen Keys he ponders what it means to live with the spirit of Zen and questions how we might solve many of the problems of modern society: “One obvious answer is- through Zen. Not necessarily Zen Buddhism but Zen in its broad sense of a one-pointed aware mind; of a disciplined life of simplicity and naturalness as against a contrived and artificial one; of a life compassionately concerned with our own and the world’s welfare and not self-centred and aggressive.

A life, in short, of harmony with the natural order of things and not in constant conflict with it.”

B R E AT HIN G Ujjayi is a popular yoga breathing technique, in and out through the nose but narrowing the throat to create a hissing sound (best Darth Vader impersonations ready!) The tone should be even and smooth, and people often compare it to the ocean waves.

If this sounds too out there for you, just take a few minutes out and focus just on your breath. Observe how your lungs expand and contract, breathe mindfully in and out, and let your mind be empty and still.

“Smile, breathe and go slowly.” Thích Nhat Hanh 28

Z ON IN G OU T AND TH IRD E YE ME DI TAT IO N

M IN DF UL N E S S

In Dharmic spiritual traditions from India, the third eye refers to the gate that leads to inner realms and higher states and spaces of consciousness. The third eye is a mystical concept of a speculative invisible eye, usually depicted as located on the forehead, which provides perception beyond ordinary sight.

Third eye meditation involves closing your eyes and focusing on this point between your forehead.

We hear this term so much at the moment, but do we really appreciate what being mindful and living with mindfulness is? It means being fully in the moment, living with great awareness and without distractions.

Again, if this is too hippy for you, just take a moment to close your eyes and zone out. Let go of everything and enjoy the peaceful stillness of not observing. Place your hands over your eyes for added effect, or take a moment to massage your temples, head and face.

“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” Buddha

“I have three eyes. Two to look, one to see.” Bellamor

Z A Z EN - SEA TED MEDI TATI O N Zazen, which means “seated meditation”, is the core practice of Zen. Whilst sitting comfortably, focus on your breathing, eyes open with a soft gaze (not focusing on anything in particular) just think about “being”. Let all ideas, thoughts, feelings, come to you but pass, not getting involved with any thought processes around them. This process helps clear the mind and allows one to remember who one really is, self re-discovery.

“The mind resembles a monkey and the thoughts resemble horses.” Zen Proverb The mind is compared to a monkey that is hyperactive, jumping and swinging between tree limbs without any moment of rest, whilst our thoughts are powerful horses pulling our minds in many different directions. We must control our thoughts in order to be at peace and for our monkey mind to be Zen.

S IM P L IC IT Y Thanks to the Marie Kondo Spark Joy movement, many of us are looking to live a cleaner life less full of objects and possessions. Living a simpler life can have a positive effect on our state of mind, so if you haven’t had a declutter of your house in a while, be Zen whilst you go about it.

“Tidy house, tidy mind” Unknown

C O M PAS S IO N AN D G R AT IT UDE

S A Y “OM ” OM is a mantra derived from Hinduism, which is believed to be the sound of the universe. When chanted, “Om” vibrates at a frequency of 432 Hertz, the same vibrational frequency as all things found in nature. It is said to be a way of connecting with oneself, as well as nature and the universe, and is believed to be a powerful way to open up the three uppermost chakras throat, third eye and crown.

You can chant “Om” whilst carrying out your Zazen, closing your eyes, or just any time you feel like it, but if it’s not your Zen, just find some of your favourite music and listen to it for the Zen moment you want to be in. Happy, sad, fast, slow, when you find it you will know!

Thinking about the wellbeing both of ourselves and all other beings is a large part of Zen, as ultimately we are all the universe and we are all interconnected. We should take time to spread love with our friends and family members or perhaps even go one step further and partake in random acts of kindness. Likewise, we should practice gratitude for everything that comes into our lives.

“Feeling gratitude and not expressing it is like wrapping a present and not giving it.”

William Arthur Ward

C R E AT IV IT Y AN D E X P R E S S IO N Take a moment to be creative and express yourself in a way that you wouldn’t normally, perhaps eventually it will become the norm. Write a poem, song or story, draw, paint or craft. These kinds of activities help with self-discovery and reconnecting with your inner-child, who ultimately is your self.

“Om meditation makes the mind spacious.

It gives the freedom for focus and divergent thinking. Divergent thinking is the center of “All the things that truly matter, beauty, love, creativity, joy and inner peace arise human creativity.” from beyond the mind.” Zen Proverb Amit Ray, Om Chanting and Meditation 29

K ee p C al m & S tay Z e n Hopefully you have read our earlier article to set you on the path to Zen, so now we’d like to also share with you a few lifestyle tips to help you through these strange times we’re experiencing at the moment; to further help you Keep Calm and Stay Zen.

Develop a structure to your day

Working from home is new for many, but even for those used to working at home having flatmates, spouses and children at home 24/7 is a new and challenging experience. Structuring your days to fit in with those around you helps bring a sense of organisation in the madness, and can also give you a sense of purpose and achievement.

Be sure to get “ready” for work each and every day so that you begin your routine the same way each day. Avoid working in your bed or in pyjamas, as tempting as it may be. When the evening comes, if you feel that you have been able to complete your set tasks for the day, then switch off your work laptop, electronics and even leave your personal phone away from the bedroom before bed. Switch off from unnecessary additional stress.

Do remember to only set realistic expectations, especially if you have children. Devise a schedule of who is working and who is looking after children when, and split household duties.

Even if virtual, connection is important. Keep conversations going, and remember the community you have.

Nourish your mind and body Do some meal planning, batch cook and freeze for easy meals and offer portions to those neighbours who might be in need.

If you’re struggling to get your favourite ingredients or basic essentials, ask your neighbours if they would be open to swap or share some items.

There are also plenty of natural remedies available to help you cope with feelings of overwhelm and stress. As you will likely know, stress can affect our mental wellbeing as well as our sleep, digestion, skin and overall health. Here are our top recommendations:

Vitamin D3

Exercise

Vitamin D is recommended by the DOH to be taken all year round! It is referred to as the ‘sunshine vitamin’ and is needed for healthy bones, joints, teeth, and the immune system but also for mental wellbeing. Research has correlated deficiency in vitamin D levels with symptoms of low mood and anxiety. Vitamin D has an important role to play in our overall health, and especially if someone is ‘self-isolating’; it is a nutrient you would not want to miss out on. Remember that even if the skin is exposed to the sunshine daily for a small amount of time, it is simply not enough to meet our body’s needs.

Vital for both your body and mind. Get outdoors every day to take in some fresh air and sunlight, have a change of scene, and come back feeling revived. For some of us, running or cycling are alternatives to walking, or just kicking a ball with your children in the garden. If exercising outdoors isn’t possible, there are plenty of online platforms offering yoga, meditation or at-home workouts.

Choose to do comforting things

There are many activities good for the soul and spirit. Cook and garden as a family.

If uncluttering helps your mind, then go ahead and do that. Have a bath with some music or essential oils like lavender to help keep the mind calm. Do puzzles and play games with your children when you are the carer, or if older when they are taking a break from their homework.

Keep connected with others

Even if virtual, connection is important.

Keep conversations going, and remember the community you have on your street or neighbourhood. Reach out to those who may need help with purchasing essentials, the frail and elderly, or those who have a smaller network of friends and family than you do.

Try: Nature’s Answer Vitamin D-3 drops, an easily absorbed and highly potent form, suspended in a base of olive oil. A serving of one drop provides 2000 IU and the recommended dose is to take two drops daily. Suitable for vegetarians.

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in how fatty acids also support hormonal balance, heart and eye health as well as brain health.

Magnesium Magnesium is an essential mineral, involved in about 300 enzymatic processes in the body.

Stress is well known to deplete us of nutrients and magnesium is one of those.

Studies have shown that magnesium can help calm the nerves and is soothing for the mind. Magnesium has shown to act on many levels in the hormonal axis and in the regulation of the stress response.

Magnesium can aid the suppression of the hippocampus in stimulating the release of the stress hormones. Magnesium has shown that it can act at the blood brain barrier to help prevent the entrance of the stress hormone into the brain. Some would even refer to magnesium as the ‘original chill pill’.

Try: Nature’s Answer Marine-Based Magnesium capsules Harvested in the cool, clean and pristine waters off the coast of Iceland, Aquamin’s® Red Algae and Sea Water Marine Magnesium & Multi-Mineral Complex supplies bio-active calcium, magnesium, and 72 other trace minerals with 500mg of magnesium per serving.

Research has shown that having the right balance of bacteria correlated with a person’s quality of life.

Try: Nature’s Answer Platinum Liquid Omega-3, a potent and pure form of omega-3 fatty acids that have been molecularly distilled and nitrogen flushed.

Offering a high quality product, with the required dose achieved in just one serving.

Or Natural Traditions Ahiflower Seed Oil, as a vegan alternative. Sustainably harvested, with the most efficient conversion rate of plant-based omega 3 SDA to EPA.

PROBIOTICS Besides consuming plenty of fibre in the form of wholegrains, nuts and seeds, fruits and vegetables or even fermented produce to help give your gut a boost of beneficial bacteria, ‘Live bacteria’ can also help. Microbiome Formula Mood+ has been expertly formulated by Dr. Perlmutter, a neurologist with an expertise in the microbiome. Research has shown that having the right balance of bacteria correlated with a person’s quality of life and whether they experience symptoms of low mood and anxiety.

Did you know that 95% of serotonin also lives in our guts? Serotonin is the ‘happy hormone’ which sends chemical messages from cell to cell in our body and normal serotonin levels are associated with mood balance as you may have guessed by now!

Omega-3 Fatty Acids Fatty acids are an essential part of everyone’s diet. They are obtained from oily fish such as mackerel, salmon, herring and sardines. Let’s face it; it isn’t everyone’s cup of tea to consume oily fish as per the guidelines despite all its goodness. Many of us also prefer a plant-based diet where oily fish would not feature.

Our guts are constantly communicating with our brain, and when there is an imbalance of bacteria or hormones, our gut will send signals to the brain.

This manifests itself as low mood, anxiety and even depression.

Several human studies suggest that increased intakes of omega-3 fatty acids could be beneficial for young, healthy people as well as the elderly by reducing anxiety symptoms and inflammation, a process that plays a role in many diseases.

Try: Garden of Life Microbiome Formula Mood+ Contains 50 billion live bacteria that includes two clinically studied strains for emotional wellbeing. A synergistic blend of botanicals, namely organic Ashwagandha at a clinical dose of 300 mg per serving and wild Alaskan blueberries have been added to help support low mood and anxiety.

Omega-3 fatty acids have also been studied, when their combination of EPA to DHA provide a serving of at least 1000mg per day (the equivalent of a whole tin of sardines). More research is still under way, but there have been great findings

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FEED YOUR SKIN FROM WITHIN

The Best Foods to Eat for Healthier Skin

With so many food fads and trends in today’s market, it can be difficult sometimes to separate the wheat from the chaff when it comes to food trends and superfoods (note: wheat is most definitely NOT a superfood!). To stand a chance of recognising what’s a superfood and what’s just another clever marketing ploy, we must first understand what a superfood is. A superfood is a food which is richer and denser in phytonutrients than your average food and has positive health benefits with few/no negatives. The problem with the term superfood is that it is rather vague; there is no standard set, no minimum bar that the food has to pass to become super.

But, without a doubt, some foods are more nutritious, just like some are more delicious, than others! It’s important that we eat a well balanced diet to maintain our wellbeing, healthy weight and to let our bodies perform at their very best.

There are also some pretty super foods that some eat every day, probably without realising just how nutrient-rich they are!

Here are some of our favourite foods to eat for super skin - we think you’ll be surprised at the lack of supposed “superfoods” in there - that start by addressing your health from within and let your skin show the glowing results!

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KIWI FRUIT There is over 100% of your RDA of vitamin C in one medium sized kiwi. Vitamin C is essential for collagen synthesis, one of the building blocks of your skin. A study in the American Journal of Clinical Nutrition[1] found that a diet high in vitamin C was associated with less dryness and less noticeable wrinkles.

OLIVE OIL A 2012 study in PLOS ONE[2] analysed the diets of 1264 women, and found that those with a higher consumption of olive oil (over 2 teaspoons a day) had 31% fewer signs of ageing compared to those who consumed around 1 teaspoon. Why? The polyphenols in olive oil may help scavenge free radicals, and the monounsaturated fatty acids may also play their own part.

Try: Organic Traditions Ice Pressed Olive Oil

TOMATOES Rich in vitamin C and lycopene, powerful antioxidants that help fight free radicals. Cooked tomatoes contain more lycopene than raw, and a 2008 UK study[3] found that those who consumed 5 tablespoons of tomato paste along with a tablespoon of olive oil for a period of 12 weeks had 33% more protection from sunburn compared to the control group who only consumed the olive oil.

OILY FISH Salmon is high in omega-3 fatty acids, which help prevent and reduce inflammation, a key cause of ageing. A serving of sardines contains 1.5 grams of omega-3 fatty acids, making it one of the best sources of the fat. Fatty fish is particularly rich in the type of omega-3 called DHA, an anti-inflammatory.

Mackerel is one of the best sources of vitamin B12, containing 16 mcg, or 270% of your RDA per serving.

One symptom of B12 deficiency is hyperpigmentation and vitiligo.

Try: Nature’s Answer Omega-3 Deep Sea Fish & Black Seed Oil

PUMPKIN Pumpkin seeds are rich in omega-3 and -6 essential fatty acids and zinc, all of which are essential for good skin, and they are also rich in L-tryptophan which has antidepressant properties. Cooked pumpkin is one of the top sources of beta-carotene, which the body converts into vitamin A, essential for the growth of skin cells.

Try: Organic Traditions Pumpkin Kernels

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SUNFLOWER SEEDS There’s around 40% of your RDA of vitamin E in 30g of sunflower seeds.

A

study

published

in

Experimental

Dermatology[4] looked at 100 patients recently diagnosed with acne and found that those suffering from severe acne had 30% lower blood levels of vitamin E compared to the control group. Vitamin E is thought to enhance immune function, allowing the body to fight off the inflammation that leads to acne.

GREENS Spinach is an excellent source of iron promotes healthy cell turnover and is involved in skin healing, vitamins K (skin strength), A, C, E (three antioxidants with many roles in the skin), B9 (folic acid deficiency in which may lead to cracked skin) beta carotene (converted to vitamin A in the body) and minerals. Spinach has anti-inflammatory properties.

Just one cup of kale gives you 134% and 133% of your RDA for skin-firming vitamin C and A, respectively. Kale is also one of the best sources of lutein and zeaxanthin, nutrients that absorb and neutralise free radicals created by UV light.

Try: Organic Traditions Supergreens with Wheatgrass & Probiotics

GRASS FED BEEF Grass fed beef contains a higher ratio of omega-3 to omega-6 as well as nearly 30g protein per 100g. Our skin is made up of proteins so it makes sense that consuming protein will have a positive effect on our skin’s health. Wait! There’s even better news - our vices can have a positive effect on our skin health!

CHOCOLATE We’re not talking your Cadbury’s here, but the real good quality dark chocolate, raw cacao and cocoa solids. A 2006 study by Heinrich et. al[8] showed that women who drank cocoa rich in flavonoids had thicker, denser and better hydrated skin at the end of the study. More than this, their skin was also more resilient to UV exposure.

Try: Organic Traditions Raw Cacao Powder

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GREEN AND WHITE TEA Both green and white tea contain phytonutrients catechins, that boost blood flow and oxygen to the skin and help protect the skin and prevent sunburns; and polyphenols, which may help prevent and even reverse age spots and pigmentation on the skin. In a study published in the Journal of Nutrition in 2011[5], people who drank a beverage containing green tea polyphenols daily for 12 weeks had skin that was more elastic and smooth, and had onequarter less sun damage when exposed to UV light compared to a control group.

Try: Organic Traditions Matcha Tea

COFFEE Your daily cup of Joe has been shown to help prevent non-melanoma skin cancer. A study published in the European Journal of Cancer Prevention in 2007 showed that women who drank coffee every day had an 11% lower prevalence of non-melanoma skin cancer, compared to people who didn’t drink coffee[6].

RED WINE Red wine is rich in resveratrol, an antioxidant compound which possesses anti-tumour properties. Australian researchers studied over 1000 adults and discovered the rate of actinic keratoses (skin lesions caused by long-term sun damage) was reduced by 28% in those that consumed half a glass of red wine a day[7].

Try: Nature’s Answer Resveratrol Reserve Complex References [1] https://academic.oup.com/ajcn/article/86/4/1225/4649573 [2] http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0044490 [3] https://medicalxpress.com/news/2008-04-tomatoes-sun.html [4] http://www.ncbi.nlm.nih.gov/pubmed/16681594 [5] http://jn.nutrition.org/content/early/2011/04/27/jn.110.136465 [6] http://www.ncbi.nlm.nih.gov/pubmed/17923816 [7] http://ajcn.nutrition.org/content/89/4/1246.full [8] http://www.ncbi.nlm.nih.gov/pubmed/16702322

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THE SECRETS IN THE SEEDS Seeds contain a variety of nutrients including amino acids, polyunsaturated and monounsaturated fats, fibre, and minerals including calcium, copper, magnesium and zinc.

Research has linked consumption of seeds to a wide range of health benefits, including improved cardiovascular, digestive, immune and bone health, as well as blood sugar balancing and appetite regulation.

Given that seeds are the starting point of the life of plants, it makes sense that they are a great source of nutrition.

It’s easy to add seeds into your diet, simply add to granola or top your cereal, salad, soup, smoothie or yoghurt with a sprinkle of seeds for an instant health boost. Be sure to mix your seed consumption up for the best health benefits, and eat a wide, varied and balanced diet to ensure optimum nutrition. Here we pick out our favourite seeds, and share with you their super health properties.

Try: Organic Traditions Black Sesame Seeds

with your favourite sweet or savoury spices. Enjoy on their own or add to smoothies, yoghurt, baking recipes, or salads.

Try: Organic Traditions Pumpkin Kernels

Black Sesame Seeds With a rich nutty flavour, you may be used to seeing these as an outer coating on certain sushi rolls, or sprinkled on Asian noodle and rice dishes. Black sesame seeds are commonly used in Ayurveda to help manage cholesterol, and offer a good source of certain B-vitamins, calcium, iron, magnesium and phosphorus, and a very good source of copper and manganese.

A study of people with high blood pressure found that after one month of consuming 2.5g of black sesame seeds daily (in powdered capsule form), they experience a 6% decrease in systolic blood pressure compared to the placebo group [1].

Top tips for black sesame seeds: add some nutty flavour to salads, or use as a condiment and sprinkle on your Pan -Asian dishes.

Pumpkin Seeds Pumpkin seeds are a good source of vitamin K and essential minerals including phosphorus, manganese, magnesium, iron, zinc, copper and potassium.

They also contain antioxidants, a considerable amount of polyunsaturated fats, vitamin B2 and folate.

Diets rich in pumpkin seeds have been linked to reduced risk of certain cancers, including stomach, breast, lung, prostate and colon, and one study of 35 postmenopausal women found that pumpkin seed oil consumption reduced diastolic blood pressure by 7% whilst raising HDL cholesterol levels by 16% [2].

Top tips for pumpkin seeds: soak or sprout in order to reduce phytic acid content, then roast 36

Baru Seeds Baru seeds contain considerable amounts of essential fatty acids, fibre, and protein as well as an array of vitamins and minerals such as iron, potassium, zinc and vitamin C. Research shows that they also contain a host of ‘antioxidants’; natural compounds shown to help prevent the damage caused by oxidative stress.

For athletes, paleo or keto diet followers, baru seeds are a fantastic addition to meals, not only because of their complete amino acid profile but also because of their lower calorific value and fat

content in comparison to other traditional nuts. Classified as non-allergenic, baru seeds are in fact wild legumes, and are a great addition to your free-from and food allergy shelves.

Top tips for baru seeds: roast to make proteins more bioavailable, then eat straight up or add to trail mix, use to make nut butter, granola, or energy balls. Can also be milled into a flour and provide a great alternative to almond flour in baking recipes.

Top tips for nigella seeds: lightly toast, then grind or use whole in bread and curries, or add to oatmeal, smoothies and yoghurt.

Top tips for chia seeds: add some crunchy texture to your porridge, cereal, pasta dishes, smoothies and salads.

Try: Nature’s Answer Omega-3 Deep Sea Fish & Black Seed Oil Supplement

Try: Organic Traditions Chia Seeds

Try: Organic Traditions Roasted Baru Seeds

Hempseed Chia Seeds

Black Nigella Seeds One of the hottest ingredients of the moment in both the kitchen and the health cupboard, nigella seeds (also known as black cumin and by its official name Nigella sativa) have been used for centuries in Persian and middle Eastern cultures for treating a wide variety of health conditions.

A review of seven studies found that supplementing with black seeds improved both fasting and average blood sugar levels [3], whilst another study involving 94 people observed that after taking black seed daily for three months subjects experienced significantly reduced fasting blood sugar levels, average blood sugar and insulin resistance.

Beside from their omega-3s, chia seeds contain vitamins A, B, E, and D and an array of minerals including: calcium, copper, iron, magnesium, manganese, molybdenum, niacin, phosphorous, potassium, silicon, sodium, sulphur, thiamine, and zinc. Chia seeds are also high in fibre.

If you are an athlete, you may wish to consider a little sprinkle of chia. The micro but mighty seed was the original food of Aztec messengers.

The gelatinous external layer slows your body’s conversion rate of carbs to sugar, which means sustained energy levels for longer. That said, a study showed no positive effect of chia seed consumption on the performance of endurance exercisers [4] although plasma ALA levels were raised. With ALA being a potent antioxidant, this backs up to some degree the findings of another study that chia seed consumption reduced oxidative stress in vivo [5].

Hempseed is the richest known source of polyunsaturated fats, containing a perfect 3:1 ratio of omega-6 linoleic acid and omega-3 linoleic acid.

In fact, the hemp seed balance of Omega 3 to 6 fats is the perfect proportion for human dietary needs, making hemp an ideal addition to a healthy diet and lifestyle.

Hempseed is considered by leading researchers and medical doctors to be one of the most nutritious food sources on the planet. Shelled hempseed is packed with 33% pure digestible protein (66% of which is edestin), and unlike some other plantbased proteins, hemp protein is highly digestible [6].

Hempseed is also rich in iron and vitamin E, containing three times the vitamin E of flax.

Top tips for hempseed: eat on their own raw, or roast with spices for extra flavour.

Add to salads and soups for a nutty flavour.

Try: Organic Traditions Hemp Hearts

Chia can also hold 12 times its weight of water, so when you are not sprinkling a chia pudding is a great way to rehydrate!

REFERENCES [1] https://www.ncbi.nlm.nih.gov/pubmed/21827664, [2] https://www.ncbi.nlm.nih.gov/pubmed/21545273, [3] https://www.ncbi.nlm.nih.gov/ pubmed/29154069, [4] https://www.ncbi.nlm.nih.gov/pubmed/25988762, [5] https://www.ncbi.nlm.nih.gov/pubmed/28455051, [6] https://www. ncbi.nlm.nih.gov/pubmed/20977230.

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Joint Responsibility As we age, our joints can suffer from wear and tear, and if we are particularly active this may happen prematurely if we don’t take the necessary precautions. It is important to care for your bones and joints, especially if conditions such as

osteoporosis or arthritis run in the family. Thankfully, there are several easy steps we can take to care for our joints through lifestyle, dietary and supplement choices. Here, we share with you our advice on how to best care for your joints whatever your age!

SALT BATHS Adding magnesium-rich salts, such as Epsom, Himalayan pink salt and magnesium sulphate to your bathtub can help relax muscles and soothe joints, whilst also promoting a good night’s sleep. If you don’t have a bathtub or don’t enjoy them, try adding to a foot spa or bowl of warm water and soaking your feet. Be sure to stay in for at least twenty minutes.

KEEP ACTIVE & MAINTAIN A HEALTHY WEIGHT

Li festyle SLEEP As with most elements of keeping healthy, sleep is a key factor, and the relationship between joint pain and sleep is two-way. Whilst many blame their pain (usually from conditions such as arthritis) on not being able to sleep, a lack of sleep may increase pain and your perception of pain. Try going to sleep at the same time every night, and have a regular regimen that you follow, with no TV or screen time for at least two hours before bed.

HYDRATION Your body needs to be hydrated to allow proper elimination of toxins and waste, a builldup of which may be a causing factor of painful inflammatory conditions.

Adequate water intake also lubricates your joints, reducing any inflammation and accompanying pain in them. Aim for at least 1.5 litres of water a day, including herbal teas.

Whilst it might seem counterintuitive and the last thing you feel like doing, gentle exercise such as walking, swimming or stretching, may help remedy painful joints. Osteoporosis can be brought on when women go through the menopause, and this can lead to painful joints. However, weight bearing exercise can help improve and maintain bone density. Always consult a medical or health professional before engaging in any form of activity.

Whatever your age, be sure to maintain a healthy weight as a study showed that for everyone pound of weight loss, there is a four pound reduction in knee-joint stress, and even modest weight loss can significantly lighten the burden on your joints[1].

STRESS MANAGEMENT When we are stressed, our bodies produce the hormone cortisol, which inhibits collagen production, which is needed for healthy joints. Try practising yoga, mindfulness, meditation, deep breathing, or even just a walk in nature or a change of scenery.

THE SUNSHINE VITAMIN Get outdoors every day to increase your body’s vitamin D production. Low vitamin D levels are associated with osteoarthritis, so head outside in the morning or late afternoon when the sun is less intense without sunscreen for half an hour.

References [1] https://www.webmd.com/osteoarthritis/news/20050629/ small-weight-loss-takes-pressure-off-knee

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Diet

NATURE’S ANSWER GINGER & TURMERIC

INFLAMMATION Exercising regularly causes an inflammatory response in the joints, and this is completely normal and natural, however conditions such as arthritis and other joint pain are also caused by inflammation. We can help our body recover and reduce symptoms by following an antiinflammatory diet. Good foods to include are: ginger, papaya, cherries, apricots, avocado, oily fish, berries, leafy greens such as kale, spinach, and collard greens, and cruciferous vegetables such as broccoli and cauliflower. Avoid processed foods, refined sugars and alcohol.

PROTEIN Amino acids are the building blocks of the body and crucial for healthy connective tissue in our joints.

Ensuring we get good quality protein at every meal can help maintain our joint and overall body health.

MINERALS

Brings together these two beneficial herbs in liquid capsules with QUIK-SORB®; an exclusive blend of herbs known to enhance delivery of the nutrients to the body.

Turmeric standardised for 95% curcuminoids, and ginger standardised for 5% gingerols.

GARDEN OF LIFE VEGAN D3 SPRAY A high strength supplement - 1000iu - in a highly absorbable, biologically active form of vitamin D3 (cholecalciferol). Delivered in a lipid base of organic pumpkin seed oil and organic cranberry seed oil for better absorption. Check your Vitamin D3 levels at your GP to assess the dose you need at the beginning of your intake and after 3 -6 months.

NATURE’S ANSWER GLUCOSAMINE & CHONDROITIN With 1000mg glucosamine, 750mg MSM, 300mg chondroitin, zinc, manganese, potassium and boron minerals, this liquid supplement with a natural orange flavour is ideal for those who struggle with swallowing tablets.

Several minerals, including magnesium, potassium, calcium and zinc are important for joint health. It can be difficult to consume enough minerals due to soil depletion, however one good way to get more minerals in your diet is bone broth. When the joints, cartilage, ligaments and bones from animal carcusses are soaked and heated, the minerals are released into the liquid, which makes a highly nutritious drink or addition to sauces and soups.

NEOCELL COLLAGEN 2 JOINT COMPLEX

Suppleme nt s

NATURE’S ANSWER PLANT-BASED CAL-MAG LIQUID

As with all supplements, they should not replace a healthy, balanced diet, and you should always consult a health or medical professional before taking.

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Type II Collagen is the key structural protein in cartilage tissue, making up 60% of it, is crucial for healthy and fluid joint movement, and deteriorates as we age. NeoCell Collagen 2 is a complete joint supplement that contains glucosamine, chondroitin, and hyaluronic acid, which are key components for supporting and maintaining healthy joint function.

Features Aquamins red algae & sea water marine magnesium and multi-mineral complex which supplies 500mg calcium and 250mg magnesium per serving, along with 72 other trace minerals. Sustainably harvested in the cool, clean and pristine Iceland Arctic waters.

WHAT’S YOUR GUT FEELING? More and more attention is being paid to our gut health. The human microbiome contained within our digestive system is without a doubt related to much more than just our nutrient uptake; it is now being referred to as the second brain and scientists believe that the kinds of bacteria we have in our guts determine our overall health.

Whilst there are several factors that influence the population of our gut bacteria from an early age (vaginal birth and breastfeeding for example), we can influence and change our gut health through diet and lifestyle habits. Here, we share with you how to achieve optimum gut and digestive health through healthy choices.

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tip one

MINDFUL EATING

The fast-paced nature of modern life means that we are always turned on, and rarely take the time to enjoy any activity at a slow, enjoyable pace- eating our meals included. However, we should for our overall health and wellbeing, not just for enjoyment’s sake.

Mindful eating is about connecting with your food and using all your senses to their full extent to engage with the experience. As a result, your relationship with food will become healthier, starting with better choices in food being made and finishing with better digestive health as you are stimulating your digestive system through senses other than taste.

Be sure to eat without any distractions - the main one we can think of is screen time, so no phones at the table or TV dinners!

Through reestablishing this connection with food, you will likely also become more attuned to your body’s own signals and learn when to stop eating before you “feel” full up. That satisfying feeling of satiety comes not from the volume of food contained in your stomach (which can actually hold around 4 litres of food and drink!) but from a chemical reaction.

Your brain takes around 20 minutes to register this, which is why if we are not in tune with our bodies we can overeat.

tip two

Stress has a double impact on our gut health. Firstly it can have physical effects on your digestive system, such as spasms, increased acid production, nausea and digestive discomfort, however it can also play a part in bad food choices.

To help manage your stress levels, be sure to exercise regularly, and perhaps try incorporating yoga, meditation and mindfulness into your daily life.

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DE-STRESS

tip three

FOOD DIARY If you do suffer from digestive discomfort, it’s worth keeping a food diary to try to identify what is causing your issues.

Regular offenders include wheat, dairy, refined foods, caffeine, alcohol and sugars. Once you have pinpointed the cause, cut it out of your diet for six weeks then reintroduce and see if symptoms return.

tip four

FIBRE

TRY: ORGANIC TRADITIONS SMOOTH MOVEMENT FIBRE BLEND WITH PROBIOTICS

Ensuring you eat enough fibre will not only aid in regulating your digestion, it also helps to remove toxins from the body. Try wholegrains, nuts, seeds, beans, pulses and upping your fruit and vegetable intake including pears, berries, melon, broccoli, beetroot and artichoke.

Contains cold milled chia and flax seeds, acacia gum, baobab fruit, apple peel, cranberry seed powder, prickly pear fruit, nopal cactus leaf, turmeric powder extract as well as pre and probiotics. 28% of your RDA of fibre in just one tablespoon.

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tip five

PRE- AND PROBIOTICS Prebiotics are foods that reach the colon without breaking down, and help feed the gut bacteria already present in your body.

Prebiotics come primarily from plant sources such as chicory root and Jerusalem artichokes.

Probiotics help repopulate your gut with healthy strains of bacteria, and as well as supplements some fermented foods are also rich in probiotics: kombucha, kefir and sauerkraut to name a few.

TRY: ORGANIC TRADITIONS SORGHUM CEREAL

Enhanced with the premium probiotic strain Bacillus coagulans, which has excellent survivability and stability, safety and efficacy, and acacia gum prebiotic fibre for an all in one pre- and probiotic symbiotic blend.

tip six

COCONUT OIL As well as being a healthy fat to incorporate into the diet, it is thought that the antimicrobial and antibacterial properties of coconut oil may help restore balance in your gut flora by helping reduce candida bacterial overgrowth. Coconut oil also helps the body to absorb fat soluble vitamins and certain minerals, including calcium and magnesium.

TRY: NUTIVA ORGANIC VIRGIN COCONUT OIL 43

BLOOD SUGAR BALANCE Once reserved for special treats, sweet treats laden with sugar have become a daily go-to for many. In the UK, it’s estimated that children and teens are eating over twice as many free sugars as they should be. As a result of our sweet tooth, cases of type 2 diabetes are on the rise.

There are over 2.7 million adults in the UK diagnosed with the condition and an estimated 750,000 more who are as yet undiagnosed or don’t know they have it.

Balancing blood sugar is important for everybody for a variety of health reasons; stress management, diabetes prevention, cardiovascular health, mental clarity, weight management and more! If we eat a sugary meal, our pancreas works to release high levels of the hormone insulin, and this leads to too much glucose being stored away in the body (as fat) and for the body’s glucose levels to crash. This leads to the release of cortisol, the stress hormone, which sends your body into fight or flight, preventing weight loss and as a result you may crave more sugar, and/or eat anything you can get your hands on. You have entered a vicious circle.

Thankfully, there are a number of lifestyle choices we can make to balance our blood sugar levels, including: •

Eat 3 square meals a day, ideally at the same time each day

•

Eat a palm-sized portion of quality protein at each meal

•

Include low GI fruits in your diet, such as berries, pears and apples

•

If you must eat higher GI fruits, such as bananas, include a handful of nuts or seeds

•

Avoid refined and processed foods, opting for a wide and varied diet of whole foods

•

If you can’t give up caffeine and alcohol, make sure you have these drinks with meals so as to minimise the effects on blood sugar levels

•

Be active every day - even if just a brisk walk for half an hour

•

Manage your stress to lower your body’s cortisol levels

THERE ARE ALSO A NUMBER OF SUPPLEMENTS YOU CAN TAKE TO HELP SUPPORT YOUR BODY IN BALANCING BLOOD SUGAR: PROBIOTICS Impaired gut flora is associated with diabetes. By taking probiotics your body’s ability to process carbohydrates may be improved, and it has been suggested that probiotics may reduce inflammation and prevent destruction of pancreatic cells. One review of seven studies found that taking probiotics decreased fasting blood sugar levels and hemoglobin A1C levels compared to a placebo[1].

For best results, take a probiotic with multiple probiotic strains, those thought to be beneficial include L. acidophilus, L. rhamnosus and B. bifidum.

Try: Garden of Life Microbiome Formula Mood+

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CINNAMON

MAGNESIUM

Cinnamon has long been known to balance blood sugar

Magnesium is needed by the body for optimum insulin

and is widely studied in the prevention and treatment of

secretion as well as for insulin to work properly within

type-2 diabetes. Cinnamon supplements are either made

the cells. In one review of 12 studies, it was observed

from whole cinnamon powder or an extract. One study

in eight of the studies that magnesium supplementation

found that when people with prediabetes took 250mg

helped reduce fasting blood sugar levels in both normal

cinnamon extract before eating breakfast and dinner,

patients and those with type-2 diabetes when compared

their fasting blood sugar levels had decreased by 8.4%

to a placebo group[5].

Try: Nature’s Answer Marine-Based Magnesium

after three months, compared to the placebo group[2].

Try: Nature’s Answer Cinnamon

MAITAKE

AMERICAN GINSENG

Whilst human studies are limited, early research suggests

It is widely thought that American Ginseng increases

that maitake may help stabilise blood sugars and

your body’s secretion of insulin from the pancreas, and

negate the ill effects associated with high blood sugar

that it improves your body’s insulin response. One study

levels[6,7].

Try: Om Maitake Mushroom

showed that taking American Ginseng decreased both fasting and post-meal blood sugar levels in people with type-2 diabetes[3].

Additionally, when people with type 2 diabetes took 1 gram of American ginseng 40 minutes before breakfast, lunch and dinner for two months while maintaining their regular treatment, their fasting blood sugar decreased 10% compared to those on a placebo.

Try: Nature’s Answer Ginseng

VITAMIN D Vitamin D deficiency is a potential risk factor for type-2 diabetes. Vitamin D is thought to improve the function of pancreatic cells responsible for making insulin in the body, and also increase your body’s insulin response.

One study found that after just two months of vitamin D supplementation - 4,500iu daily - subjects had improved fasting blood sugar and hemoglobin A1C levels[4].

Try: Garden of Life Vegan D3 Spray

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References [1] https://www.ncbi.nlm.nih.gov/pubmed/26987497 [2] https://www.ncbi.nlm.nih.gov/pubmed/22953038 [3] https://www.ncbi.nlm.nih.gov/pubmed/29478187 [4] https://www.ncbi.nlm.nih.gov/pubmed/26391639 [5] https://www.ncbi.nlm.nih.gov/pubmed/28526383 [6] https://www.ncbi.nlm.nih.gov/pubmed/11349892 [7] https://www.ncbi.nlm.nih.gov/pubmed/7820117

SIMPLE SWAPS

& EASY ADDS FOR A healthier BREAKFAST

super foods Being healthy at the most important meal of the day needn’t be difficult, boring or tasteless. Try these simple swaps and easy additions to breakfast time for a healthier you throughout the day!

ORGANIC TRADITIONS Sorghum Cereal Many of us think we are being healthy by choosing granola or cereal for breakfast however many of these products are laden with sugars in order to taste good!

Whilst these Sorghum Cereals from Organic Traditions have 3g coconut palm sugar per serving, it’s the other ingredients included that really make this cereal stand out from the rest.

A combination of organic sorghum flakes, chia, coconut, hemp seeds, cinnamon and beneficial pre and probiotics. Packed with incredible seeds such as chia, flax and hemp, processed by a proprietary milling process that finely slices the chia and flax seeds without crushing them or forcing them through a mesh or sieve to minimise oxidation and degradation of nutrients. Provides 1.28g of omega 3s per serving and is a good source of fibre (24% of your RDA per serving!). With probiotic strain Bacillus coagulans, which has excellent survivability and stability, safety and efficacy, and prebiotic acacia gum to create a symbiotic superfood formula.

ORGANIC TRADITIONS Smoothie Mix If smoothies are more your thing in the morning, try adding a tablespoon of Organic Traditions Smoothie Mix to your blender in the morning. Featuring a powerful combination of certified organic cold milled chia and flax seeds, hemp hearts, prebiotic acacia, and live bioculture - 1 billion probiotics per tablespoon serving including Bacillus coagulans.

* Available in Golden Turmeric,

Chocolate Coconut, Triple Berry and Lucuma Baobab flavours.

* Choose from Chocolate

Coconut, Lucuma Baobab or Berry Burst flavours.

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NUTIVA MCT Powder Like the idea of bulletproof coffee, and the benefits of taking MCTs, but don’t get on with the oiliness of the finished product when using MCT oil? Try Nutiva MCT Powder! The world's first organic MCT Powder - NuMCT™, made from Nutiva Organic MCT Oil from 100% organic virgin coconut oil. With added prebiotic acacia fibre (3g per serving) and a small amount of tapioca maltodextrin to ensure that the quality fats blend into any beverage so your coffee is smooth and never oily. NuMCT™ is a creamy alternative to Nutiva Organic MCT Oil, which makes it the ideal addition to bulletproof coffee, and it is also more gentle on the digestive system.

MCTs deliver digestible fatty acids that quickly convert to ketones, giving the brain, muscles and other tissues fast and sustained energy. Keto- and paleo- friendly.

For an easy to follow recipe, add 1 tablespoon of Nutiva MCT Powder straight to your cup and stir well, or for a more authentic bulletproof experience add 1 tablespoon of Nutiva MCT Powder, 1 tablespoon of butter (or Nutiva Coconut Oil with Buttery Flavour) to your regular black coffee and blitz in a blender.

ORGANIC TRADITIONS Ceremonial Matcha Tea

If you love green tea, try switching it up for matcha!

One cup of Organic Traditions Ceremonial Matcha Tea is equivalent to drinking 10 cups of regular green tea, containing an impressive ORAC value of 4,000 and 720mg of vitamin C per teaspoon (5 gram) serving!

Also contains the amino acid L-theanine to provide balanced and sustained energy whilst encouraging a relaxed, calm and alert mind.

NUTIVA Coconut Manna Can’t get through your morning without a round of toast to set you up for the day? Well instead of reaching for the sugary offerings of jam and marmalade, swap your condiment to Nutiva Coconut Manna! A delicious puréed coconut butter that will spread straight on your toast, taste incredible (with a naturally sweet coconutty flavour) and brings all the goodness of healthful fats from coconuts to your breakfast.

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Super Snacks!

Whether you are a grazer or highly active and need to snack between meals to keep your energy levels sustained, there’s no reason for your snacks to be shoddy!

Here we share with you our selection of superfood snacks out of the box plus a bonus trail mix recipe which is easy to prep in bulk and then grab and go as needed!

Organic Traditions Trail Mix Recipe

Natural Traditions Baru Seeds Native to Cerrado, the tropical Savanna of Midwestern Brazil, baru seeds are sourced from the beautiful and impressive baru tree. Natural Traditions Baru Seeds are sustainably grown, wildcrafted and handpicked.

They taste just like peanuts but have not come close to a nut or a pea, are nutritionally dense and contain considerable amounts of essential fatty acids, fibre, protein and an array of vitamins and minerals such as iron, potassium, zinc and vitamin C. Research shows that they also contain a host of ‘antioxidants’; natural compounds shown to help prevent the damage caused by oxidative stress. The latter is often the main precursor of inflammatory processes in the body prior to many common health conditions.

Organic Traditions carefully roast their baru seeds which allows the powerhouse of nutrients contained within to be unlocked and digested far more easily. The seeds basically contain what we refer to as an ‘antinutrient’, in this case a known trypsin inhibitor making it hard for our body to digest proteins found in the seeds. Roasting deactivates this antinutrient, thus making the proteins more bioavailable.

Organic Food Bars Organic Food Bars (OFB) pride themselves in producing the best food bars in the world, selecting the finest ingredients from all around the world to handcraft their bars in their certified organic and gluten-free solarpowered facility. All ingredients are certified organic and kosher, and purchased fresh every month. Products available in the UK - Protein, Omega-3-Flax, Chocolate Chip, Active Greens, Active Greens Chocolate, Active Greens Chocolate Covered +Protein, Active Greens Chocolate Covered +Probiotic, Cranberry, Chocolate Coconut, Chocolatey Chocolate and Cinnamon Raisin.

Nutiva O’Coconut Superfood Snacks Nutiva O’Coconut snacks are the perfect delicious anytime treat. Crafted from lightly sweetened organic coconut flakes, each treat contains 1.5 teaspoons of coconut oil.

Coconut oil offers the nourishing benefits of mediumchain triglycerides, including lauric acid. O’Coconut snacks are perfect for lunch boxes, to take on a hike, or anytime you want to satisfy a craving for a sweet, but healthy snack. Enjoy pure coconut flavor with O’Coconut Classic or try O’Coconut Hemp & Chia for a nutty taste and Omega-3 benefits. Non-GMO, Fair Trade, no corn, soy or cane sugar, and only 60 calories per serving.

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A lot of trail mixes have sulphites added to preserve them, and these can be an issue as sulphite allergies are on the rise. Thankfully, you can avoid artificial preservatives and make your own trail mix.

We recommend making in bulk then storing in a cool dark place in an airtight container.

Whilst you can mix up any number of nuts, seeds and dried fruits, this is our go-to recipe.

Ingredients 4 parts Organic Traditions Baru Seeds 2 parts Organic Traditions Pumpkin Kernels 2 parts Organic Traditions Shredded Coconut 2 parts Organic Traditions Goji Berries 2 parts Organic Traditions Black Mulberries 1 part Organic Traditions Dark Chia Seeds 1 part Organic Traditions Cacao Nibs Unrefined Sea Salt (to your taste)

Method Simply mix everything together in a large bowl, season with salt and transfer to an airtight container for storage in a cool, dry place.

Superfood Recipes The latest superfood and drink trends brought to life in these delicious recipes for you to make at home tonight!

Baru Seed Butter

Say hello to your new favourite superseed butter. Get the delicious taste of peanuts, without peanuts! How? We hear you ask! By using Natural Traditions Roasted Baru Seeds. Packed with plant-based protein and healthy fats, you’ll be putting your baru butter on toast, on apple slices, on crackers, in baked goods, desserts, smoothies and more!

Ingredients

Method

1 cup Natural Traditions Roasted Baru Seeds 4 tbsp Nutiva Coconut Oil 1 tsp Organic Traditions Yacon Syrup ¼ tsp salt ¼ tsp Organic Traditions Cinnamon

1. Melt coconut oil.

2. Combine melted coconut oil, baru seeds, yacon syrup, salt and cinnamon in a food processor or high powered blender.

3. Blend until smooth or until you reach desired consistency.

Tip: For a creamier texture, try peeling your baru seeds prior to blending OR increase the quantity of melted coconut oil!

Store your baru butter in an airtight jar, out of direct sunlight. Do not refrigerate, as the butter will solidify! Keeps for up to 2 weeks.

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Baru Butter Cups

Now that you have mastered the art of making baru seed butter, how about a healthy and delicious recipe that combines the baru seed butter with delicious cacao powder for a chocolatey treat the whole family will love!

Method

1. Line a cake/muffin tray with paper cases.

2. Mix the cacao powder, yacon syrup and coconut oil together, then fill each cup with about 1 tablespoons of the mixture, spreading up the sides of the paper cases.

3. Place the tray in the freezer to set the cases for about 10-15 minutes.

4. Remove the chocolate cases from the freezer and add roughly 1 tsp of baru butter to each case.

Ingredients For the chocolate: 1/2 cup Organic Traditions Cacao Powder 3 tbsp Yacon Syrup ½ cup Nutiva Coconut Oil (melted) For the filling: Baru Seed Butter (see recipe before)

Turmeric MCT Latte

5. Place cups back in the freezer and allow to set for another 15 minutes.

6. Remove from the freezer and seal the tops with the remaining chocolate mixture. Place in the freezer and allow to set for the final time (at least 15 minutes - patience!)

Enjoy straight from the freezer, or transfer and store in the fridge!

A delicious caffeine-free way to start the day feeling boosted that will sustain you throughout the day. Well, at least until lunchtime! As a bonus, we’re also sharing with you our Coconut Milk recipe, one of the ingredients, made with Nutiva Coconut Manna.

To make the Turmeric Latte:

Ingredients

To make the Coconut Milk (for 1.5 cups):

Ingredients

1/3 cup Nutiva Organic Coconut Manna 1 cup water 1/2 tsp maple syrup Pinch of sea salt

Method 1. Measure then melt the coconut manna.

2. Place the coconut manna, water, maple syrup, and sea salt in a blender.

3. Blend for about 10 seconds.

4. Pour into a glass jar, and store in the fridge until you’re ready to use.

1/2 cup coconut milk (see recipe above) 1 cup unsweetened almond milk 1 tbsp Nutiva Organic MCT Powder 1 tsp Organic Traditions Turmeric 1/4 tsp ground ginger Pinch of black pepper, optional ½ tsp ground cinnamon or 1 cinnamon stick

Method 1. Place all the ingredients in a small saucepan on medium-low heat.

Whisk until combined.

2. Bring to a simmer, then remove the cinnamon stick (if using) and pour the latte into a blender.

3. Blend on high speed for 30 seconds to 1 minute, until frothy.

4. Pour into a mug and serve. Enjoy!

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Kijani Living T: +44 (0) 20-8051-4382 F: +44(0) 20-8051-4382 info@kijaniliving.com www.kijaniliving.com