30 Days To Healthy Living

LIFESTYLE IMPACTS ON OUR BODY AND 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.

Stress

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.

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.

Healthy Ageing Skin Challenges

  • 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.

START YOUR HEALTHY EATING PLAN

STEP 1

Eliminate common allergens and limit the following:

  • Wheat/gluten/yeast
  • Dairy
  • Sugar/artificial sweeteners
  • Alcohol
  • Coffee
  • Vinegar
  • Soy

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

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!

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

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 AND 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.

COLOURFUL 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.

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)

SMARTER COOKING

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.

GLUTEN FREE DIET

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.

INCREASE ACTIVITY

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.

CLASSIFICATION OF TOTAL WEEKLY AMOUNTS OF AEROBIC PHYSICAL ACTIVITY

Levels of Physical Activity Range of Moderate Intensity Minutes a Week Summary of Overall Health Benefits Comment
Inactive No activity beyond baseline None Being inactive is unhealthy
Low Activity beyond baseline but fewer than 150 minutes a week Some Low levels of activity are clearly preferable to an inactive lifestyle
Medium 150 minutes to 300 minutes a week Substantial Activity at the high end of this range has additional and more extensive health benefits than activity at the low end
High More than 300 minutes a week Additional Current science does not allow researchers to identify an upper limit of activity above which there are no additional health benefits
  • Inactive is no activity beyond baseline activities of daily living.
  • Low activity is activity beyond baseline but fewer than 150 minutes (2 hours and 30 minutes) of moderate intensity physical activity a week or the equivalent amount (75 minutes, or 1 hour and 15 minutes) of vigorous intensity activity.
  • Medium activity is 150 minutes to 300 minutes (5 hours) of moderate intensity activity a week (or 75 to 150 minutes of vigorous intensity physical activity a week).
  • High activity is more than the equivalent of 300 minutes of moderate intensity physical activity a week.

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.

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.

 STEP 1: 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.

 STEP 2: 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.

 STEP 3: 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.

HELPFUL HEALTHY LIVING HINTS

Stay Hydrated – Water is critical for optimal physiologic function and healthy living. Dehydration can have many negative side effects and leave you feeling less than ideal. Drinking plenty of water is also essential for processing nutrients and maintaining a proper fluid balance. A good rule of thumb is to drink half your body weight in ounces of water per day. For example, if you weigh 120 pounds, you should drink at least 60 ounces (1.8 litres) of water per day.

Slow Down – It takes time for the brain to tell the body that it’s full, so when you eat quickly you may overeat and not even realise it. Slow down and listen to when your body says it’s full. Listening to this will help you reduce your caloric intake and will help support weight management. Additionally, eating food slower will help support proper digestion.

Avoid Refined Sugar – Sodas and sweetened beverages can have anywhere from 17–50+ grams of sugar per can/bottle. This can have a negative impact on blood sugar levels, can lead to a sugar crash, and sugars when over consumed can be converted to fat and stored in the body. Also look for natural sweeteners like stevia and unrefined cane sugar. Stay away from high fructose corn syrup and high sugar foods and beverages.

Snack Healthy – While we recommend you avoid snacking in the first 30 days, we know it can be difficult to break the snacking habit. If you must have a snack, it’s important to make careful decisions. Foods with no nutrient value only deliver sodium, fats, carbohydrates, and empty calories. Get used to choosing fruits, nuts, and vegetables for snacks.

Get Some Rest – Sleeping is a time when the body repairs and restores itself; many different processes are at work during sleep that are not happening when you are awake. Not enough sleep can result in low energy and a less positive outlook when it comes to everyday life. Be sure you get the right amount of sleep to help you feel rested, energetic and clear headed. Remember, this is not a plan of perfection; this is a way to support healthy living.

Allow Your Skin Time to Transition to a New Twice Daily Regime – Starting a new skincare regime can be beneficial for the skin, but it can also bring about some unexpected changes. The skin is the body’s largest organ and is continually changing and rejuvenating itself. Age, skin type, environment, and hormonal cycle are just a few factors that can impact how skin looks and responds to skincare products. When switching skincare products, it’s important to know that the skin might experience an adjustment phase. Specifically, when transitioning to the new RE9 Advanced®   collection, it’s important to note that key ingredients such as stabilised vitamin C and sustainable orange stem cells contain antioxidants, which can help accelerate skin renewal, and may occasionally lead to skin purging. For oily skin types, these ingredients can also cause potential flare ups, including breakouts. This period could last from a couple of days to a couple of weeks. To give the skin a chance to adjust to a new skincare regime, new products should be used for at least 45 days. The skin regenerates itself on average every 30–45 days, so it needs a chance to complete a cycle of skin renewal. Exfoliation can also help ease the skin through this process as it helps to remove dead surface skin.