Carla’s Top Tips For A Spring Cleanse

1. Drink lots of water – approx 8 cups of water per day

When it comes to cleansing your body, nothing flushes your system as effectively as good old H2O – just make sure it’s pure and filtered so you’re not replacing one toxin with another. By adding a squeeze of alkalising fresh lemon juice to warm water in the mornings, you’ll not only kick-start your metabolism for the day but also help cleanse your liver, too.

2. Streamline your diet

Beauty begins in the belly and a great way to cleanse your body is to eliminate processed food, wheat, dairy, caffeine, alcohol, yeast, processed meats and sugar for at least a week or two (and if possible reduce consumption ongoing for better health and wellbeing). Instead, only eat fresh veg (steamed, raw, lightly stir-fried in coconut oil), fresh nuts and seeds as well as lean protein. Eat lacto-fermented foods like those found in The Beauty Chef Products. The lacto-fermentation process creates beneficial prebiotics and probiotics that support the body’s detoxification and elimination pathways. Probiotics directly neutralise certain chemicals and toxins so that they don’t have to be processed through the liver. This helps to ease the burden on the liver and the skin. Avoid sugary and fried foods and for a healthy snack, opt for green smoothies, veggie sticks with hummus, bone broths and nibble on raw nuts for a hit of good oils to keep skin radiant. For snack ideas, visit Recipes on The Beauty Chef website.

3. Support the cleansing process

When you cleanse, you are primarily cleansing your liver, kidneys and skin, as these organs are responsible for eliminating metabolic waste from the body. Eating lots of greens and bitter herbs and vegetables is a great way to assist your body’s natural detoxification process. Stock up on your cruciferous veggies too, including cabbage, broccoli and kale as they are rich in cleansing, sulfur-containing compounds. To maximise your cleanse and give your body extra support, take a supplement that contains cleansing herbs, liver-supporting ingredients and natural probiotics, which is why we created CLEANSE Inner Beauty Powder. It contains cleansing herbs, vitamins, minerals, fibre and natural prebiotics and probiotics to support both your liver and immune health, nourish your body from the inside and put you on the path to radiant skin.

4. Boost your fibre

Fibre is very important for cleansing out the bowels and moving toxin wastes out of the body. Chia seeds, psyllium husk, oats, fruits and veg are known as water-soluble fibre. These act like an intestinal broom, as they help to gently cleanse the digestive tract. Oats and chia seeds are best soaked over night before being made into bircher muesli or porridge. This makes them much easier to digest and even more effective as a fibre cleanser. All grains, legumes and nuts contain a substance called phytic acid, which can bind to minerals in the gut and prevent their absorption. Soaking or fermenting grains helps decrease the level of phytic acid.

5. Spice up your life

There are lots of kitchen-cupboard spices that can boost your cleanse – consider adding turmeric, cinnamon, coriander and fenugreek to soups and salad dressings and try replacing your morning or afternoon coffee with a cleansing ginger tea – simply slice up fresh ginger root and add boiled, filtered water.

6. Skin brushing

An effective way to improve lymphatic flow, eliminate toxins and help banish cellulite is dry skin brushing:

  • It’s best to dry brush first thing in the morning before you shower. Start with light pressure until you’re used to the sensation, then move on to firmer strokes.
  • Use a natural bristled brush (can be found at health food stores). Avoid synthetic or nylon brushes or gloves as they’re too sharp and can damage the skin.
  • Start with the soles of your feet, use swift upward strokes and brush from the feet, up the legs, working towards your heart.
  • Once you’ve covered your lower body, move to your hands and work up your arms toward your heart in the same manner.
  • Next (using a long handle brush or get your partner to help out), brush your back.
  • Lastly, work on your abdomen (moving in a clockwise direction to follow the movement of the colon), chest and neck. It’s best to avoid your face as most people’s facial skin is too sensitive.
  • Brush for about 2-3 minutes until your skin is rosy and slightly tingly.
  • Always shower after you dry brush, to wash off the dead skin.
  • Keep a separate dry brush for every member of the family, and be sure to wash it periodically.

 

To browse some cleansing inner beauty recipes, click here.

GREEN CLEANSER

– 1 serve

INGREDIENTS

  • 1 tablespoon chia seeds
  • 1/ 4 cup (60 ml) cold water
  • 1 cup (170 g) coarsely chopped rockmelon (cantaloupe)
  • 1/2 Lebanese cucumber, coarsely chopped
  • 2 large handfuls baby spinach leaves
  • 1 small handful fresh coriander leaves
  • 1 small handful fresh mint leaves
  • 2 ice cubes
  • 1 tablespoon freshly squeezed lemon juice
  • 1 teaspoon CLEANSE Inner Beauty Powder

METHOD

  1. Soak the chia seeds in water for 20 minutes, or until hydrated and gel-like.
  2. Place the chia gel and the remaining ingredients in a high-speed blender. Blend until smooth.


For more inner beauty recipes, click here.

Spice up your winter

When it comes to staying healthy, our intuition almost always steers us in the right direction. However, there appears to be real science behind why we crave spicy curries and endless cups of chai in winter. The healing effects of spices have long been used in traditional medicine. And they are included in Indian, Chinese, Indonesian, Middle Eastern and other traditional cuisines for reasons that go far beyond flavour.

Now science is proving certain spices have powerful anti-inflammatory and antioxidant effects. Some spices can also boost our immunity and metabolic rate, lower blood sugar and blood pressure, relieve pain, support respiratory and digestive health and may even inhibit the growth of cancer cells.

Kitchen cures

Your kitchen can also be a treasure trove of ingredients to support your health and keep typical winter woes such as coughs and colds at bay.

Boost the flavour of your meals and do your health a favour at the same time by keeping some of the following spices handy: cardamom, cayenne, chilli, cinnamon, cloves, cumin, fennel, fenugreek, garlic, ginger, oregano, paprika, black pepper, nutmeg, saffron, star anise, rosemary, turmeric.

Fresh is best

Of course, fresh is best. Alternatively, if dried, choose spices in their whole form and grind them – for better flavour and health benefits. But if you find dried, powdered spices are more convenient, just make sure you use them before their expiry date and store in an opaque container away from your stove. Also try to buy them from a store with a high turnover to guarantee their freshness and therefore potency.

Choose spices instead of sugar & salt

Even a small amount of spices have been shown to have health benefits because they are rich in vitamins, minerals, and antioxidants. Plus amping up the flavour with some spice may mean you are less likely to add excess salt, sugar or fat to your meals.

Cardamom rules

Include a few cardamom pods in your morning porridge, winter puddings or crumbles and even smoothies. It’s good for your respiratory tract, can help lower blood pressure and has a mild diuretic effect. Bruise them whole and infuse them into your food or alternatively, use the already ground up spice.

Hot stuff

Cayenne pepper and other red chillies contain capsaicin which helps boosts our metabolism. One study has also shown decreases in our levels of ghrelin – the hormone that signals we are hungry. Another study found that capsaicin can curb our cravings for fatty, salty, and sweet foods. And if you need further motivation to spice things up, chilli has been shown to  help boost metabolism and lower blood pressure.

Cinnamon’s sweet effect

If you have a bit of a sweet tooth then adding cinnamon can help. One study showed that just three grams of cinnamon a day can help regulate blood glucose and another study showed that consuming two grams a week for 12 weeks can lower blood pressure.

Another study found cinnamon can help reduce muscle soreness after a workout delayed-onset muscle soreness

Plus cinnamon is antibacterial, stimulates circulation and digestion, helps regulate hormones and body temperature and is believed to boost immunity.

Could a clove a day keep the doctor away

Cloves contain eugenol oil which is anti-inflammatory. They are also good for boosting circulation, clearing respiratory congestion, soothing laryngitis and providing pain relief, particularly from toothaches.

Cough & cold support

Cumin is also believed to support the digestive system and aids coughs and colds due to its antibacterial effects.

Raw garlic’s antimicrobial, antiparasitic and immune boosting super powers are well-studied and proven. Meanwhile, cooked garlic increases circulation, regulates blood fats (lipids) and lowers blood pressure so include plenty of it in winter soups, stews and stir fries.

Why ginger is a winter essential

Ginger contains phytonutrients called gingerols which are antioxidant, anti-inflammatory, antiviral and antibacterial. It’s an immune booster, lowers cholesterol, reduces arthritic joint pain, fights inflammation, soothes nausea and helps clear mucus associated with coughs and colds. Add slices of fresh ginger to boiled water for a stimulating tea, or add it to porridge, curries, stir fries, stews, soups and fresh vegetable juices all season.

One study found just three grams of ginger a day can lower triglycerides (blood fats), total cholesterol and LDL cholesterol.

Immune boosting oregano

While it’s technically a herb not a spice, oregano oil is high in phytochemical compounds with antioxidant effects plus it is antibacterial, antiviral and antifungal making it good for respiratory, urinary tract and yeast infections. If you do have a cold, put a few drops in a bowl of hot water and place a towel over your head for a healing inhalation or soothe your sore throat by drinking a few drops in a glass of warm water.

Nutmeg not only tastes nice…

Nutmeg is a delicious spice to add to warm nut milk and baked goods or sprinkle liberally on hot chocolate. It is antiviral and helps support your respiratory system. Plus it is high in magnesium, potassium and zinc (which helps protect against colds and flus). One study (albeit on young chickens) showed it increased the duration of deep sleep.

Protective effects of parsley

Parsley is another common but powerful herb that contains antioxidant flavonoids called luteolin which help protect our cells (including our skin) from aging. It is an anti-inflammatory, a rich source of vitamin A (for eye health), vitamin C, vitamin K, magnesium, folate and iron (add a squeeze of lemon juice to absorb even more of it).

Pepper your food

Meanwhile, piperine, the active ingredient in black pepper, helps you better absorb the anti-inflammatory curcumin compound in turmeric so they are a good team in winter. Black pepper also aids digestion, may help prevent cancer and heart disease, lowers blood pressure and may help prevent arthritis.

Go for golden spices

Saffron is expensive but a few threads go a long way. It’s an antioxidant that may help help with anxiety, depression, Alzheimers, Parkinson’s, insomnia and PMS symptoms. Soak a few threads in a little water then add to your soup or a mug of warm nut milk before bed.

The bright orange colour in turmeric contains flavonoids called curcuminoids, making it a powerful antioxidant, anti-inflammatory, antiviral and antibacterial agent. It’s a great winter spice because it helps reduce the symptoms of cold’s and flu. Plus, studies show that it may help suppress the growth of cancer cells, prevent DNA damage and even help DNA repair. Turmeric also increases the production of bile and detoxifying enzymes which support your liver’s removal of toxins. All of which is very good news for your overall health and your skin. Golden turmeric nut milk drinks are having a moment right now but you can also add it to curries, fresh juice, soups, stews and stir fries – it is even delicious in apple pie. Just remember to add a pinch of black pepper to increase your absorption of curcumin.

What are your favourite spiced dishes?

Roasted Strawberry & Coconut Cream Flan

– serves 8

INGREDIENTS 

Roasted Strawberries 

  • 750 g strawberries, hulled
  • 1/ 2 cup (125 ml) water

Base

  • 1 1/ 2 cups (150 g) ground almonds
  • 4 medjool dates, pitted & coarsely chopped
  • 2 tablespoons ground linseeds
  • 2 tablespoons melted coconut butter
  • 1 tablespoon maple syrup
  • 1/ 2 teaspoon ground cinnamon
  • 1/ 2 teaspoon ground ginger
  • pinch Himalayan salt

Filling

  • 1/ 4 cup (60 ml) cold water
  • 4 teaspoons grass-fed powdered gelatin
  • 1 cup (250 ml) coconut cream
  • 1/ 4 cup (60 ml) COLLAGEN Inner Beauty Boost
  • 1 tablespoon maple syrup
  • 1/ 2 teaspoon vanilla bean paste

To decorate

METHOD 

  1. Preheat the oven to 180 °C. Lightly grease a 20 cm (base measurement) flan or pie dish with coconut oil. Refrigerate to set.
  2. To prepare the roasted strawberries, spread the strawberries onto a medium tray. Pour over the water. Bake for 25–30 minutes, until softened. Set two-thirds of the strawberries aside to cool for the filling. Set the remaining strawberries aside for the topping.
  3. Meanwhile to prepare the base, combine all of the ingredients in a high-speed blender. Blend until mixture begins to bind together. Press into the prepared dish to cover the base and sides. Smooth over with the back of a spoon to compact down. Refrigerate for 15 minutes, or until set firm.
  4. For the filling, pour the water in a small bowl and sprinkle the gelatine over the surface in an even layer. Set aside for 10 minutes, to soften.
  5. Gently heat the coconut cream in a small saucepan, until hot. Add the softened gelatine and stir to combine. Set aside to cool.
  6. Combine the cooled gelatin cream, prepared roasted strawberries (which you set aside for the filling) and remaining ingredients in a high-speed food processor. Blend until smooth.
  7. Pour the filling into the base and refrigerate for 4 hours, or until set.
  8. To prepare the topping, pour the TBC collagen liquid over the remaining cooled roasted strawberries and stir to combine. Mix the yoghurt and vanilla together in a medium bowl.
  9. Decorate the flan with vanilla yoghurt and roasted strawberries.
  10. Slice to serve.

Cover and store in the refrigerator for up to 5 days.

 

For more inner beauty recipes, click here.

Raspberry, Avocado & Mint Smoothie

– serves 1

INGREDIENTS

  • 1 cup (120 g) frozen raspberries
  • 1 cup (250 ml) almond milk
  • 1/ 4 ripe avocado, flesh scooped out
  • 4 ice cubes
  • 1 small handful fresh mint leaves
  • 1 tablespoon of COLLAGEN Inner Beauty Boost
  • Pinch Himalayan salt

METHOD

  1. Place all of the ingredients in a high-speed blender. Blend until smooth. Taste.


For more inner beauty recipes, click here.