30 Days to Healthy Living

Lifestyle Impacts on our Body & Skin

 

Digestibility

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

 

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

Stress

Skin Ageing

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

 

Production of collagen and elastin slows down a dramatic 65% between ages 20 and 80. Every year from age 20 on, collagen production slows by an additional 1%.

Thickness of the skin decreases 6% every 10 years.

The sun causes 90%-95% of wrinkles, lines, as well as brown, red and white discolouration on our bodies.

Cell turnover slows, which can lead to dehydration and dryness.

 

Repetitive movements, such as frowning, squinting, or cigarette smoking, can form permanent wrinkles.

Menopause can trigger a 30% reduction in collagen and a dramatic increase in dryness and dehydration.

Gravity, along with a decrease in collagen and elastin production, causes skin to sag.

Biological or hereditary factors account for 10% of skin’s ageing.

 

Environmental factors such as smoking or secondhand smoke, excessive alcohol use, and poor nutrition can lead to visible signs of ageing such as wrinkling, sagging, discolouration, pigmented skin spots, thinning skin, and spidery lines.

 

Free radicals from UV exposure, pollution, smoking, stress, and normal metabolic processes can cause changes that lead to the degradation of skin’s collagen and elastin.

Healing Ageing Skin Challenges

Let's love and nourish the body that we've been blessed with.  

 

Start your Healthy Eating Plan

Eliminate common allergens and limit the following:

  • Wheat/gluten/yeast

  • Dairy

  • Sugar/artificial sweeteners

  • Alcohol

  • Coffee

  • Vinegar

  • Soy

STEP 1

STEP 2

Eat every 4–6 hours
Example:

  • Morning: Shake

  • Afternoon: Shake*

  • Evening: Meal

If you do snack, choose a healthy option from the snacks and beverages section of this guide.

Avoid eating after 7 p.m. or 3 hours before bed. If hungry before bed, drink 118 ml of non dairy milk with ½ scoop of Daily Fibre Support.

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

STEP 3

 

 

 

Eat in the proper portions.  Here's how to fill your plate:

Non Starchy Veggies (1/2 of your plate)

  • Kale, chard, mustard greens, spinach, broccoli, asparagus

 

Lean Proteins (¼ of your plate)

  • Wild fish, organic chicken, turkey, grass fed beef, beans, lentils, quinoa

 

Healthy Carbs (1/8 of your plate)

  • Brown rice, quinoa, beetroot, sweet potatoes, millet

 

Healthy Fats (1/8 of your plate)

  • Seeds and nuts, nut butters, nut oils, olive oil, avocado, flax seed, grapeseed oil, coconut oil

Supplement 1-2 meals a day with Arbonne Essentials® Protein Shake Powder to satisfy hunger and boost energy.

How to make your Arbonne Essentials protein shake:

  • 2 scoops of Vanilla or Chocolate Arbonne Essentials Protein Shake Powder

  • 1 scoop of Daily Fibre Support Helps support gastrointestinal health

  • 175–235 ml liquid like water, almond milk, rice milk, or coconut milk

  • 45 g veggies like spinach, kale, pumpkin, or your favourite greens

  • 32 g low glycemic fruits like dark berries or green apple

  • 1 tbsp of healthy fats like coconut cream, almond butter, pecans, or half an avocado

  • For an extra nutrient boost add flax seeds, chia seeds and coconut flakes

Additional hints: Customise your shake by adding one scoop of Daily Protein Boost to one scoop of your favourite shake flavour. The extra scoop of Daily Protein Boost to your protein shake will maximise your protein power. Add a stick of Digestion Plus to support gastrointestinal balance. Feel free to experiment with different combinations of fruits and vegetables so you can find your favourite!

Healthy Food

The foods you eat are one of the most important aspects of maintaining a healthy lifestyle.

 

Whole plant foods are more nutrient dense than processed and fast foods, which are typically high in fats, calories, sugars, and sodium, and low in beneficial nutrients like vitamins, minerals, protein, fibre, and antioxidants.

 

By eliminating processed foods and removing many of the known major allergens, and incorporating high amounts of nutrient rich vegetables, fruits and legumes, you can start to live a healthier, happier lifestyle.

Choose More Fruits & Vegetables

Some of the most important nutrients our bodies require come from fruits and vegetables. Fruits and vegetables are a source of vitamins, minerals, protein, fibre, antioxidants, and many other unique and powerful nutrients that support a broad range of bodily functions.

 

Colour Vegetables

The bright colours you see in vegetables like tomatoes, carrots, and red, yellow and green peppers are due to beneficial antioxidant nutrients called carotenoids. Specific carotenoids like beta-carotene, lutein, zeaxanthin, and astaxanthin can have a variety of benefits like supporting vision, improving skin resistance to UV light, and also helping fight free radical damage.

 

Cruciferous Vegetables

Cruciferous vegetables include cabbage, brussels sprouts, broccoli, and cauliflower. These types of vegetables contain vitamins, minerals and unique phytonutrients like sulforaphane, a powerful antioxidant. These vegetables can also be a source of the omega-3 fatty acid alpha-Linolenic acid (ALA).

 

Dark Leafy Greens

Deep green leafy vegetables include kale, spinach and collard greens. These are rich in vitamins and minerals including vitamin K, which supports bone health, and iron to help support blood production.

 

Berries - Antioxidants Galore! 

Berries of all colours and kinds are typically rich sources of antioxidants, which is why you may hear about some of them being referred to as superfruits. It’s this ability to fight oxidizing free radicals that makes them super. Antioxidants called anthocyanins can be found in raspberries, blueberries, cranberries, cherries, and grapes. Anthocyanins are responsible for giving berries (and other fruit) their red, blue and purple colours.

 

Legumes - Nature's Source of Plant Protein

For many vegetarians, getting the right amount of protein can be difficult. Adding legumes like peas, pinto beans, chickpeas, kidney beans, and lentils to a meal can be a great way of getting some extra protein in your diet.

Arbonne Essentials® Protein Shake Powder delivers 20 g of plant based protein from peas, rice and cranberries.

 

DID YOU KNOW?

Arbonne Essentials Greens Balance contains green, red, yellow, and blue coloured fruits and vegetables to deliver a broad range of antioxidants and phytonutrients.

 

Vegan Protein

Most people know that meat is a source of protein, but what many may not know is that a great number of plant foods and fruits such as brown rice, cranberries, and even algae such as chlorella, or seeds like chia, flax, and hemp, contain protein. Some of the highest sources of plant based protein are legumes like peas, kidney beans, chickpeas, and mangetout.

 

Benefits of Plant Based Protein

Plant based proteins are easier to digest and are easier on the stomach than soy or animal based proteins.  Pea and rice protein is not a common allergen like many soy and animal based proteins

 

Vegan Protein Sources

  • Arbonne Essentials® Protein Shake Powder

  • Arbonne Essentials Meal Replacement Shake

  • Arbonne Essentials Protein Snack Bar

  • Legumes — peas, kidney beans, pinto beans

  • Nuts and seeds — almonds, cashews, pumpkin seeds, hemp seeds, sesame seeds

  • Algae — chlorella, spirulina (nutrient rich blue green algae)

 

Healthy Carbohydrates

Healthy carbohydrates are whole food, nutrient dense sources of energy. Your body uses these types of foods to make glucose, which is your body’s main energy source. Glucose is a type of sugar that can be used right away for energy or stored away to be used later. Examples of healthy carbs include:

  • Sweet potatoes

  • Legumes

  • Air popped popcorn

  • Whole grains

 

Healthy Fat

You need fat to help you absorb certain nutrients, such as fat soluble vitamins (vitamins A, D, E, and K), and antioxidants like lycopene and beta-carotene. Fat is important in giving your cells structure. Omega-3 fats, a type of unsaturated fat, are important for optimum nerve, brain, and heart function. Healthy fat options include:

  • Avocado

  • Nuts and seeds

  • Olives or olive oil

  • Nut butters

 

Dairy

While some make the personal decision to avoid dairy based foods and beverages, others are lactose intolerant or, less commonly, allergic. Intolerance means the body is not able to digest the milk sugar lactose, which can cause a variety of undesirable side effects. An allergy occurs when the body’s immune system is triggered by the consumption of milk.

Others choose to avoid dairy products due to high fat content or because dairy cows may be given growth hormones.

 

Dairy Free / Lactose Free Options 

  • Rice milk

  • Almond milk

  • Hemp milk

  • Coconut milk

DID YOU KNOW?

The milk sugar lactose, which is responsible for the negative effects to those with lactose intolerance, is broken down by the enzyme lactase. Lactose intolerance is typically due to a low level of lactase in a person’s gastrointestinal tract. Arbonne Essentials Digestion Plus contains lactase to help support the breakdown of lactose and may be of benefit for those with lactose intolerance.

It's never too late to reinvent our mind, body and soul. #healthy

 

Healthy Snacks & Beverages

Due to the convenience and availability of so many unhealthy foods as snacks, this is an area where many individuals struggle to make the right choices. Fizzy and other sugary drinks can have high levels of sugar per serving. Similarly, some junk food snacks deliver excessive amounts of sugar or fat and sodium with little or no health benefit. Choosing healthy snacks and beverages can make a huge difference in your health.

SMARTER BEVERAGE OPTIONS

  • Arbonne Essentials® Herbal Infusion Blend

  • Arbonne Essentials Energy Fizz Sticks

  • Black, green, white teas (unsweetened)

  • Freshly pressed fruit/vegetable juices (no added sodium or sugar)

  • Water

 

SMARTER SNACK OPTIONS

  • Arbonne Essentials Protein Snack Bar

  • Celery sticks with almond butter

  • Hummus with raw vegetables

  • Raw fruits (low glycemic index) — green apples and berries

  • Raw vegetables

  • Nuts (unsalted to limit sodium intake)

 

Even highly nutritious foods can be made unhealthy if prepared improperly.

 

While it’s important to make good choices at the store, you should also select ways of cooking your foods that maximise the health benefit of your meal.

  • Use olive, coconut or grape seed oil.

  • Use fresh herbs to add flavour instead of excess salt.

  • Use organic, low or no sodium broths.

  • When cooking meats, grill or bake — do not fry.

  • Avoid margarine and rich, creamy sauces or salad dressings.

Smarter Cooking

 

Gluten Free

Restricted Foods

AVOID FOOD AND DRINKS CONTAINING:

  • Barley (malt, malt flavouring, and malt vinegar are usually made from barley)

  • Rye

  • Triticale (a cross between wheat and rye)

  • Wheat

 

IN GENERAL, AVOID THE FOLLOWING FOODS EVEN IF LABELED GLUTEN FREE:

  • Beer

  • Biscuits and crackers

  • Breads

  • Cakes and pies

  • Cereals

  • Chips

  • Croutons

  • Gravies

  • Matzo

  • Pastas

  • Salad dressings

  • Sauces, including soy sauce

  • Seasoned rice mixes

  • Seasoned snack foods, such as crisps and tortilla chips

  • Soups and soup bases

  • Sweets

  • Vegetables in sauce

Allowed Foods

MANY NUTRITIOUS AND DELICIOUS FOODS ARE NATURALLY GLUTEN FREE:

  • Beans, seeds and nuts in their natural, unprocessed form

  • If you eat meat — fresh grass fed meats, wild fish and organic poultry (not breaded, battered or marinated)

  • Fruits and vegetables

 

MANY GRAINS AND STARCHES CAN BE PART OF A GLUTEN FREE DIET:

  • Amaranth

  • Arrowroot

  • Buckwheat

  • Flax

  • Gluten free flours (rice, bean)

  • Millet

  • Quinoa

  • Rice

  • Sorghum

  • Tapioca

 

Certain grains, such as oats, can be contaminated with wheat during growing and processing stages of production. For this reason, doctors and dietitians generally recommend avoiding oats unless they are specifically labeled gluten free.

 
 

For many people following a weight management regime, exercise is the biggest challenge. But exercise doesn’t have to be strenuous; it’s just a matter of getting your heart rate up for 30 minutes at a time.

 

Even 15 minutes of increased heart rate can be extremely beneficial. While exercise burns calories, it’s also a terrific way to improve cardiovascular health, increase energy levels, improve your level of happiness, and may also help reduce stress.

Increase Activity

KEY GUIDELINES FOR ADULTS

  • All adults should avoid Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.

  • For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous intensity aerobic physical activity, or an equivalent combination of moderate and vigorous intensity aerobic Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.

  • For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate intensity, or 150 minutes a week of vigorous intensity aerobic physical activity, or an equivalent combination of moderate and vigorous intensity Additional health benefits are gained by engaging in physical activity beyond this amount.

 

  • Adults should also do muscle strengthening activities that are moderate or high intensity and involve all major muscle groups on two or more days a week, as these activities provide additional health benefits.

Source: “2008 Physical Activity Guidelines for Americans.” U.S. Department of Health & Human Services Web. 14 Oct. 2013.

The Skincare Advantage

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

YOUR TWICE DAILY SKINCARE REGIME

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

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

CLEANSE

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

TREAT

Skincare treatment comes in many forms, most commonly serum, eye cream, and facial masks. Serums deliver targeted ingredients depending on needs, such as healthy ageing or soothing. Serums also deliver key ingredients that help refresh, rejuvenate and renew skin’s appearance.

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

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

PROTECT

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

  • Day cream with SPF delivers hydration and other skincare benefits such as healthy ageing and oil absorption, as well as broad spectrum UVA/UVB protection.

  • Night cream contains key ingredients at effective levels to support skin’s natural nightly restorative process and provide moisture barrier protection during sleep.

STEP 1

STEP 2

STEP 3

 
 
Spa and Wellness

Healthy Living Tips