We are at the halfway mark. By now you might be noticing some changes to your energy levels and skin. A breakout might have occurred due to the release of toxins and you might feel more tired than usual, however this is all normal.
Whenever you make lifestyle changes and whilst your body is getting used to these changes it is so important to keep your immunity boosted. Listed below are some of the habits highly recommended to strengthen immunity.
SLEEP - Several studies have shown that when we are sleep deprived our T-cells become depleted. Our T-cells are what we need to fight off colds & flu. For many, sleep can be a challenge, so some natural alternatives to help get a restful night sleep are a magnesium supplement, a lavender spray, or mindful meditation.
EATING WELL - Feeding your body the right foods will help keep your immune system strong. Some of the best immune boosting foods are: Vitamin C (High sources are Kakadu Plums, Kiwi Fruits, Strawberries), Broccoli, Garlic, Turmeric, Ginger, Spinach, Probiotic Yoghurt & Almonds.
BEING ACTIVE - According to Harvard University “regular exercise is one of the pillars of healthy living.” Exercise promotes good circulation, which aids the lymphatic system where our immune cells circulate. It also helps to reduce the level of stress hormones. So, if there was ever a time to take up that 20 minutes of exercise a day, it’s now.
Your hands are often exposed to the sun without you even realising, as they are the one part of the body that is rarely covered up. It is important to nourish and protect your hands. To help keep them soft and supple, we recommend a quick at-home hand treatment to do before bed to help restore them to their former glory.
- Wash Hands thoroughly using the Rohr Remedy Activated Charcoal Soap with Kakadu Plum.
- Cover your hands in the Rohr Remedy Boab + Rosehip Face & Body Oil with Vit E. Place cotton gloves (if you do not have gloves cotton socks will work) over your hands and leave for 10mins to let the oil really develop and sink in.
- Remove gloves and bam! Nourished, soft hands.
Today’s exercise is a circuit workout from fitness trainer Sarah Wallwork:
- Either on a step if you have one, or a staircase, keep stepping up and down for one minute.
- Go for a little jog around the house or yard.
- Repeat three times.
- Focus in on the action and your breathing, making sure to stand up tall on each step and squeeze the buttocks.
- Step your leg out to one side and reach the opposite arm over your head – repeat 20 times, moving continuously.
- Grab the edge of a chair (or wall, or bar) and stretch out your arms with your legs out behind you. Then, using your glutes, stand up. Repeat eight times.
- Do the following for 15 minutes, taking rests if and when you need.
- 10 squats
- 10 push ups
- 20 lunges
- 15 shoulder presses
- 20 mountain climbers
- 30 bicycles
- 20 double row – standing up, push your hips back and bring hands to the side of your body with a weight in each. Reach down toward the ground with your weights, and then pull them back into your sides. Your hips should be behind your knees, eyes on the ground, belly engaged.
- 80 skips
- Standing quad stretch – on one leg, pull your foot up against your bottom.
- Calf stretch – leaning into a wall, bend your front leg and keep your back leg straight.
SKIN SUPERFOODS OF THE DAY
Chia seeds contain the omega-3 eicosapentaenoic acid that take up space in the outer layer of cells and exert their anti-inflammatory effects helping with cell stability.
- ½ a medium banana
- 1 TBSP natural coconut yogurt
- 1/3 cup frozen berries
- ¼ can coconut milk leftover from last night’s dinner
- 3 TBSP chia seeds
- 1 TBSP oats
- 1 TBSP hemp seeds
- Optional: splash of almond milk
- In a bowl or airtight container mash half a banana with a fork and place the other half in the freezer.
- Add chia seeds, oats, hemp seeds, natural coconut yogurt, coconut milk and mix until combined (letting sit for at least 10 minutes if eating soon).
- Add a splash of almond milk if needed.
- Place berries on top of mixture and store in an airtight container.
The easiest lunch - half of yesterday's dinner, good hot or cold. Here's the recipe for Day 3 Satay Curry.
Collagen synthesis is made from the antioxidant properties in lime’s vital molecule for skin health: Vitamin C. These wholefood bliss balls make a great snack option between meals especially around 4-5pm helping to not overeat at dinner.
Snack heaven, it’s hard to stop at one!
- Any type of nut will work with this recipe.
- I have also increased the number of dates to 6 and used 1 cup of oats instead of nuts to make them lunchbox friendly.
- ½ cup cashews
- ½ cup almonds
- ½ cup coconut flakes
- 3 pitted medjool dates
- 1 lime (rind and juice)
- Add almonds, cashews, coconut flakes and pitted dates to a nutribullet or small food processor and pulse roughly.
- Grate lime and add to the blended mixture.
- Juice the lime over the mixed ingredients and combine with hands.
- Roll into 10 balls and storing in an airtight container in the freezer.
Being antiseptic in nature, fennel is great for oily skin types because it can help remove dirt and bacteria that cause oil build-ups and breakouts. It contains vitamins A, C, and E, which are also a great combination to fight against dark spots and wrinkles.
Once you try this take on roasted vegetables, you will be coming back for more.
- Add cauliflower for an extra vitamin c boost.
- If you do not like orange, you can substitute it for lemon.
- Swap out the chickpeas for cannellini beans for another version.
- ½ can of chickpeas (drained)
- Half a bunch of Asparagus spears cut in half
- Half a small fennel put into small pieces
- ½ glove of garlic crushed
- Small handful of spinach
- olive oil
- 1 tsp onion powder
- 1 orange (half to be cut into segments, other half for juicing)
- 1 TBSP tahini
- Salt and pepper to taste
- Preheat oven to 200C FF.
- Wash and dry vegetables. Place asparagus, fennel, drained chickpeas, crushed garlic into a small roasting pan, drizzle teaspoon of olive oil, onion powder and pinch of salt over the ingredients – roast for 20 minutes.
- While vegetables are roasting cut the orange in half. Cut one half into segments putting aside and juice the other half in a small bowl. Add tahini to the small bowl and mix until smooth.
- When vegetables are cooked remove from oven. Assemble bowl with spinach at the base adding roasted ingredients, segmented orange and pour the dressing on last
- Season with salt and pepper to taste.
< DAY 3