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© Cyril Masson / Studio White
# more health
Feb 16, 2017

Be a better version of yourself with these 5 mantras

Sometimes we all just need to remind ourselves that everything’s okay.

So you go to yoga, you eat healthy, and you even take the time to meditate. But do you ever remember to give yourself a verbal pat on the back? To truly become a better version of yourself, it’s important to become your own personal motivational coach – because if there’s one person you can truly rely on and who knows you best, it’s you! Here are five mantras that will empower you and help you get started.

Say these mantras at least once a day, every day. Over time the positive reinforcement will do its job and you’ll start to feel uplifted and stronger – nothing will be able to stand in your way.

Show yourself some love

Mantra: I love myself.

Why say it: We say the words ‘’I love you’’ to friends, family, and our significant other, but we rarely say it to ourselves. Repeating it on a regular basis allows us to start to take the focus away from the things we dislike about ourselves and start recognizing and appreciating the good things. If we love ourselves for who we are we’ll be able to give back to others even more – so spread the love!

Boost your happiness

Mantra: Today I choose to be happy.

Why say it: Even on the mornings that start out bad or in the moments you feel a bit down in life, tell yourself that you’ll choose to be happy. Repeat it a few times if you have to and celebrate any little things that happen throughout the day that make you feel good. You’ll drive any negativity away and turn that frown upside down!

Practice gratitude

Mantra: I am grateful for [insert your choice of word here].

Why say it: When you say something you’re grateful for, whether it be your life, your mom, your home, your dog, or even your bowl of cereal, studies have shown that you’ll feel happier, become a more generous person, and feel more positive overall.

Learn how to forgive

Mantra: Today is a new opportunity.

Why it works: Whatever happened yesterday is old news. If you start to view each new day as a clean slate then you’ll find yourself embracing the present moment more often and you won’t let the past affect your future. You can also use this mantra as a way to push yourself to learn something new every day. Carpe diem!

Create your own destiny

Mantra: I’m my own hero.

Why say it: If you take a moment to look around and evaluate where you are today in comparison to a year or even a few years ago, you’ll realize that you’ve been able to accomplish the goals you set for yourself. And why is this? Because you made it come true! So remind yourself every day of your achievements and you’ll find that you can move mountains if you just set your mind to it.

Saying positive things to yourself every day helps you open your heart, embrace change, and become stronger. You’ll transform into an even better version of the great person you already are.

February 16, 2017
# more health
Feb 2, 2017

A daily dose of Greek yogurt will help you keep calm and carry on

You’ll begin to live a happier life when you start paying more attention to your gut – and not just in a metaphorical way.

Pretty much all of us are aware that two essential components of a healthy lifestyle are clean eating and regular exercise. However there’s one more that you may be overlooking, and that’s probiotics. Probiotics, meaning ‘’for life’’ in Greek help heal the body, keep you feeling joyful, can give you a flat tummy, and are great for the skin. One of the best (and tastiest) ways to incorporate them into your diet is by eating Greek yogurt on a regular basis.

Your overall well-being starts in the gut

It’s estimated that around 90% of the body's serotonin is produced in the digestive tract, so when there’s a gut flora imbalance and too much ‘’bad bacteria’’ in it, our mood is directly affected and can leave us feeling ‘’out of sorts.” This imbalance occurs when probiotics (known as ‘’good bacteria’’) that exist naturally in our gut are destroyed – the main culprits are a stressful lifestyle, unhealthy eating, a highly acidic diet, and antibiotics. A great way to combat it and add some good bacteria back into the gut is to eat probiotic foods, like Greek yogurt. A daily serving of Greek yogurt can help regulate your digestion system, improve your immune system, and even reduce anxiety, according to research.

Top tip: When shopping for Greek yogurt at the store, look for one that has no added sugars and includes one of the following words in the ingredients - Lactobacillus acidophilus, lactobacillus casei, or Bifidobacterium, which are all beneficial bacteria for your gut.

How to incorporate Greek yogurt into your diet

It’s easy to eat Greek yogurt every day: Add it to your breakfast smoothies, enjoy it as a snack with some nuts, fresh berries, and a drizzle of honey, or use it in the place of cream in homemade salad dressings or pasta sauces (just don’t heat it past 48 degrees Celsius which can kill the good bacteria in the yogurt).

Adding probiotic foods like Greek yogurt to your diet will make you healthier and happier!

February 02, 2017
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Feb 7, 2017

The 5 amazing benefits of kiwifruit for skin and health

Are you making kiwis a regular part of your diet?

Big things come in small packages. The kiwifruit is a tiny powerhouse packed full of vitamins and nutrients – it not only helps you feel healthier, but can also amp up your beauty game.

A superfood of goodness

The kiwifruit, also known as the Chinese Gooseberry has a low GI Index. If eaten on a regular basis it can:

Balance pH levels: Our daily lives – especially if we live in a city – can create a lot of acidity in our bodies. Pollution, poor diet and stress are all culprits for an unbalanced pH. If ignored, inflammation and fatigue levels can increase in our bodies, leaving us more susceptible to falling ill and developing skin problems. So what’s the best way to fight back? By eating kiwis, which are known to be an ‘alkaline’ food - they help the body flush out toxins. If eaten on a regular basis pH levels will become balanced again.

Aid in digestion: Next time you want something sweet after dessert, reach for a kiwi. It’s a great source of fiber and the enzymes in the fruit help break down your food better, so you’ll digest it faster.

Lower blood pressure: Kiwis are high in potassium, which balances electrolytes and regulates blood pressure – it’s also a great source of lutein, an antioxidant that fights free radicals. It’s a winning combination for your body and skin which keeps things under control!

Help you sleep better: You can improve the quality of your sleep by eating two kiwis each night 1 hour before bedtime. They’re high in serotonin and according to a study they can help you stay asleep longer by lowering stress and anxiety levels. And we all know what a good night’s sleep can do for your skin!

Give you gorgeous glowing skin: Kiwis are supercharged in Vitamin C - 273% of the recommended daily amount which is even higher than oranges! Vitamin C not only strengthens the immune system, but also helps the body produce collagen and keep skin soft and smooth (goodbye wrinkles!). This fruit is also high in Vitamin E, which fights free radicals.

How to get your daily kiwi fix

Kiwis are yummy on their own, but they can be paired with lots of different foods and eaten at every meal:

For breakfast: Add some kiwi slices to cereal or yogurt for an extra special treat.

For lunch: Toss some sliced kiwis into a green salad with avocados and vinaigrette.

For dinner: Make a kiwi mango salsa and use it on top of chicken, salmon or shrimp – you’ll be glad you did!

The kiwi’s such an extraordinary fruit – maybe the new expression should be ‘’a kiwi a day will keep the doctor away’’!

February 07, 2017
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Feb 1, 2017

#avocadotoast: 5 Instagram images that will make your mouth water

Avocado toast continues to take over our Instagram feeds, in a very beautiful and delicious way.

If you follow any #healthyfood bloggers on Instagram then we’re sure you’ve seen your fair share of images of avocado toast. And it’s no surprise: Eater said that it was the top food trend of 2015, cafés and restaurants have been embracing the trend and making it part of their menus, and now there’s even a pop up in London that’s offering an all avocado brunch until May 8th, proving that people’s love for the green stone fruit is limitless. To give you a taste of some of the 100,000+ avocado toast ideas that exist on Instagram, we searched the social network to choose five of the most beautiful and mouth-watering images. If they don’t make you want to run to your kitchen to make any of the below creations, well…then you really must not like avocados.

Good for the skin, good for the heart

An avocado a day keeps the doctor away. Avocados are packed with antioxidants, Vitamins C and Vitamin E, a powerful cocktail of nutrients that keeps skin looking radiant and youthful. Multiple studies have been conducted on the green fruit and report that a high monounsaturated fatty acids diet can even lower cholesterol.

How to make avocado toast

Avocado toast is quick, it’s easy, and it’s delicious. Use half of an avocado (or a whole one if you’re really hungry) and either cut it into slices or smash it up with a fork into a purée that you can spread on your toast. You can use any bread base you want – even a croissant if you feel like walking on the wild, indulgent side – and then add any other toppings you desire, like cheese, tomato, cucumber…add anything that makes you happy!

Now, without further ado, check our selection of five Instagram toast ideas and feel inspired!

Avocado toast with cheese and chili flakes – the perfect harmony of flavors

Avocado toast with hummus – a match made in heaven

Avocado toast with a soft-boiled egg – a delicious post-workout snack

Avocado toast with radishes – a quick veggie fix

Avocado toast with pesto and flowers – the best springtime treat

We hope you’ll eat some avocado toast today – if you haven’t already. We guarantee it will make you feel good, your heart happy and you’ll have glowing youthful skin.

February 01, 2017
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Jan 31, 2017

How carrots can help you to be more efficient at work

Discover why you should make carrots part of your meals every day.

We’re always pushing ourselves to be better in all areas of our lives - especially at work. We try to learn more, network often, and develop new skills. But did you ever think about how what we eat plays a role in our performance? If you want to be on top of your game then your diet needs to be wholesome and rich in fruits and vegetables. And if you’d really like to pump things up to another level, make sure the star of your meals is…carrots!

As the saying goes you are what you eat. Carrots are packed full of nutritious goodness and can make your workday even better by helping to:

Improve memory: Your to-do list can help you keep track of everything you need to get done in the day, but you still need to stay sharp and be able to recall things at the drop of a dime. Luteolin, a compound found in carrots boosts brain health.

Improve eyesight: If you’ve been having a bit more trouble seeing those Excel sheets recently then double up on your servings of carrots. The beta-carotene contained in them can be converted to Vitamin A which is what’s needed for good vision and to keep skin in top condition.

Keep you calm: Crunching on raw carrots when you’re stressed can be cathartic. Enjoy them with hummus for an afternoon snack when those e-mails keep coming in – just don’t crunch too loudly or your colleagues might start to look at you strangely The Vitamin A contained in carrots can also reduce inflammation, meaning that your skin will be better protected against stress breakouts.

Keep colds away: The office is filled with germs and recycled air. Your busy schedule simply doesn’t allow you to be sick – you just don’t have the time! But luckily carrots have both Vitamin A and B9 in them which help your immune system function properly, making you less susceptible to falling ill.

Boost energy: A lot of us drink coffee to wake up, but why not try drinking a glass of carrot juice in the morning before dashing off to work? The Vitamin B9 found in them gives you more energy by reducing fatigue. Instagrammer @earthyandy has a great recipe for a carrot smoothie – just click on the heart button on the photo to get it.

Top tip: Pump up the antioxidant power you can get from carrots by choosing very brightly colored ones - the more vibrant the carrot is, the more carotene it has.

If you really want to get ahead in life and keep your body and skin in great shape a healthy diet is key – carrots included!

January 31, 2017
# more health
Feb 3, 2017

Not just for kids: Why chocolate milk is a great post-workout snack

Reward your body after a hard workout with…chocolate milk!

Do you remember how satisfying a tall, cold glass of chocolate milk was when you were a kid? Don’t you miss it? Well we’ve got good news: you can bring it back! It’s one of the best post-workout drinks, and over 20 studies have been conducted to prove how beneficial it is for your body. Here’s why you should consider ditching the protein shakes and reach for a cup of chocolatey goodness instead.

Recover like an athlete

In 2013 the Milk Processor Education Program (MilkPEP) launched a campaign called Built with Chocolate Milk to encourage adults to drink more chocolate milk. The campaign is still going strong and features pro athletes who choose the beverage as one of their top drinks of choice after a strenuous workout.

Chocolate milk is packed full of electrolytes (which help avoid muscle cramps after working out) as well as vitamins and nutrients like calcium, magnesium, and vitamins A, D and B. It’s also the perfect balance between carbs and protein, and so long as it’s drunk within two hours after exercising, the carbs will replenish the energy you lost and the protein will help with muscle recovery.

Milk or no milk? That is the question…

An ongoing debate is whether or not chocolate milk needs to be prepared with traditional cow’s milk to provide the most post-workout benefits. In today’s society more people are lactose-intolerant or trying to cut dairy out of their diets, so nut milks are a great option – however, if you’re not allergic to milk, then you can prepare your chocolate milk with low-fat regular milk, and then substitute it with an alternative once in a while to change things up and experiment with different tastes.

Easy to make, more enjoyable to drink!

Your body deserves to be rewarded after a difficult run or power yoga class, and chocolate milk can do just that. It’s enjoyable to drink, inexpensive to make, and it’s a tasty treat. It’s fairly low in calories with only 120-200 calories per glass, and it will leave you feeling satisfied (a.k.a. your ravenous hunger will be quelled after your workout and you won’t feel like you need to over-indulge).

Now that you have the knowledge that chocolate milk is actually good for you (well okay, maybe not 4 glasses of it in a row…), you shouldn’t feel guilty in the slightest bit next time you crave it. However, like with most things, homemade is always better. Check out this recipe for inspiration:

Feel stronger and happier after your workout, all thanks to chocolate milk!

February 03, 2017
© Cyril Masson / Studio White
# more health
Feb 5, 2017

Is your bedroom dark enough for a good night’s sleep?

Follow our tips to get better rest and wake up feeling refreshed and ready to take on the day.

You already know how important it is to get your beauty sleep, but you may be overlooking one important detail that will really help you get in your zzz’s and allow your skin to properly repair itself at night: how dark your bedroom is.

Maximize the melatonin

Melatonin, a hormone secreted by the pineal gland is a broad-spectrum antioxidant that fights free radicals and reaches peak levels at night. If you want your skin to be as glowing and radiant as possible and even slow down aging, then make your room pitch black - the darker your room is, the more melatonin your body will produce, and the better you’ll sleep and feel. Here’s how to do it:

Ban electronics: One hour before bedtime (or at least a half an hour – we get it, watching Game of Thrones late at night can be addicting sometimes) turn off all of your electronic devices and store them outside of the bedroom to create a true sleep sanctuary. The blue light that’s emitted from the devices keeps the brain stimulated and can suppress the natural production and release of melatonin – thus making it harder to drift off to dreamland and actually stay asleep.

Block out urban lighting: A recent study has revealed that street lights can keep you from sleeping soundly. Light pollution can disrupt sleep, causing you to wake often in the middle of the night and sleep fewer hours. Invest in some blackout shades to block it out – otherwise a nice comfy sleep mask will do the job just fine, however just remember to wash it often – your beauty sleep shouldn’t be the source of an unexpected breakout!

Close all the doors: Leaving your bedroom door even just a tiny crack open will filter in unwanted light and could disrupt your sleep. Shut all of your doors before dozing off.

Keep things cool: The optimal temperature your bedroom should be for a good night’s sleep is between 60 and 67 degrees F – for all the Celsius people out there, aim for 18 degrees. If this is too cold for you then wear socks or add a blanket at the bottom of the bed – you can drape it over your feet to add a bit of warmth.

Top tip: Consider investing in an alarm clock that mimics sunlight and will help your body wake up slowly and calmly. And please try to choose a soothing sound for your alarm rather than a loud and screeching one – we get it that it can be hard to get up, but wouldn’t it be nicer to hear something calm instead of a siren or that infamous beeping?

If you follow our tips tonight and put on BIOTHERM AQUASOURCE EVERPLUMP NIGHT before bed, we can assure you that you (and your skin) will have the best night’s sleep you’ve ever had!

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February 05, 2017
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# more health
Feb 5, 2017

Here’s why your Instagram feed is full of bowls

The bowl trend is on the rise. Read on for why.

Move over sandwiches. People have a new lunch favorite now and it’s all about #bowlfood, like the #powerbowl and #buddhabowl. More filling than a salad, loaded in goodness, and completely customizable, meals in a bowl are growing in popularity by the day, making it a 2016 health trend to watch out for. But what’s all the hype about? Let’s investigate.

Mind over food

Eating is a sensory experience and the colors of your plates, bowls and even cutlery can affect how your mind perceives a meal. Size is also a very important factor: The Delboeuf Illusion explains that if you serve the same portion of food on a small plate and on a large plate, the smaller plate will look like it has more food.

Eating food out of a bowl may not be a new concept, but it’s starting to become ‘’the’’ thing to do thanks to the health conscious and cafés like Inday and Sweetgreen (both located in the United States) who are bringing it to people’s attention more. And if you follow any foodies or food bloggers on Instagram, then chances are you’ve been seeing lots of images of bowls popping up over the last few months, like the infamous #acaibowl or #smoothiebowl that instantly make you crave a healthy breakfast.

The appeal of bowls

They’re comforting: When food is served in a bowl you feel more connected to it – you can hold it, bring it close to you and even feel its weight and temperature. Food looks better: You already know that Instagram is making you healthier – it makes you want to be #morefit and eat better. A lot of Instagrammers have started to photograph their meals in bowls, because it’s very visually appealing and creates a sort of ‘frame’ for the food. Just take a look at the image below if you don’t believe us – it really makes you want to jump into the picture and dig in!

They’re versatile and fast: You can customize your bowl with whatever you want and make your own version of the perfect #buddhabowl. All you need to do is meal prep over the weekend and then you can mix and match the different veggies, grains, proteins, and sauces all week long, depending on your mood.

They’re adapted to our busy lives: We often find ourselves on the go, or in front of a computer or TV screen while we eat (sure it’s not good for us, but it can just be so tempting to turn on The Bachelor after work and see who gets eliminated next…). The bowl is the perfect container for your meal as it’s easy to grab onto and there’s less risk of your food spilling – unless you live with a curious cat who knocks it over onto the carpet when you’re not looking!

They help with portion sizes: So long as your bowl is not oversized, bowls can help give you the right balance of protein, vegetable and grains all in one meal.

Top tip: Play around with different textures (i.e. roasted and raw vegetables, chickpeas, tofu, pumpkin seeds…) to make your bowl extra satisfying. And make sure to choose ingredients that will benefit your skin like sweet potatoes, broccoli, tomatoes and avocadoes.

Eating food out of a bowl is comforting, delicious and healthy. And we can almost bet that you’re going to go on Instagram right now (if you’re not already checking out all of the beautiful bowl pictures) for inspiration for your next meal.