Healthy skin starts from within. Paired with adequate hydration, the number one way to improve your skin health is to look at our diets and the foods we are eating. A diet full of healthy fats, antioxidants, the right amino acids, and vitamins can leave us with a glowing complexion.
Enjoy these five superfoods each week to boost your skin health:
Bone broth is incredibly rich in collagen. By increasing your intake of bone broth you are not only hydrating your cells with all of the amazing minerals, you are also increasing your cell turnover and keeping your skin youthful and vibrant. Try bone broth in our Lemon and Chicken White Bean Soup.
Fermented Foods:
Good gut health contributes to radiant, glowing skin. Healthy bacteria in our gut keeps our bodies thriving with all of the nutrients it needs. Miso, sauerkraut, kefir and kimchi are three great foods to add in to your diet. Try fermented foods in our Vegetarian Egg Super Bowl or Kimchi Fried Rice.
Matcha: Matcha (made from ground green tea leaves) is loaded with antioxidants and is an anti-inflammatory food source. Inflammation is a main contributor to bad skin health, so try increasing your matcha or green tea intake today. Try matcha in our Matcha Chia Pudding Jars or Mango, Matcha and Macadamia Smoothie.
Brazil Nuts: Rich in selenium, brazil nuts are the perfect skin food. Selenium is a powerful antioxidant that works alongside vitamin C and E. The recommended daily amount of brazil nuts is 2-3, so keep a jar on your kitchen bench and enjoy them daily. Try brazil nuts in our Spiced Banana, Oat and Dark Chocolate Cookies or Superfood Granola Bars.
When it comes to your health, movement and nutrition go hand in hand. A healthy diet fuels an active mind and body, and consistent movement helps motivate a healthy lifestyle.
The foods we eat play an important role in both our physical and mental wellbeing.
THE PHYSICAL BENEFITS FROM FOOD
Protein – Protein builds and maintains strong and healthy muscles, and builds enzymes and proteins for the body’s cellular processes. Adequate protein intake boosts metabolism. Protein also helps keep you satisfied between meals and reduces cravings. Great animal sources of protein to consider include: lean beef, lamb, chicken, turkey, fish and eggs. Vegan sources of protein to consider include: organic tofu, tempeh, chickpeas and beans.
Carbohydrates – Carbs provide the body with glucose which is converted to energy and used by our body’s cells. Carb requirements differentiate based on activity level and body mass. Great sources of carbs to consider include: whole grains such as rice, quinoa and oats, potato, sweet potato, legumes
Fats – Good fats nourish the brain and nervous system. Fats are integral for brain function, hormone function, healthy weight and inflammatory response within the body. Fats also support skin health. Great sources of fats to consider include: coconut products/coconut oil, tahini, ghee, avocado/avocado oil, nuts and nut butters, seeds and salmon.
Vitamins and minerals- protect and enhance immunity, cardiovascular system, bodily functions and menstrual health
Fibre – support digestive system and energy levels
Antioxidants – reduce risk of disease and maintain healthy skin, hair and nails
Other foods to consider:
Fermented Foods – Fermented foods such as sauerkraut, kimchi, miso and kefir help to support a healthy gut flora balance. Fermented foods give your body a healthy dose of probiotics with are crucial to digestion.
Sugar – Our bodies require sugar to survive however in large quantities or in the wrong form sugar can be damaging. When using sugar consider natural forms including raw honey, pure maple syrup and medjool dates
THE MENTAL BENEFITS FROM FOOD
Great nutrition can help with:
Improved focus and concentration
Boosted mood
Increased brain function
Healthy and maintained energy levels
The release of healthy hormones to boost self esteem
INTRODUCING CLEAN & GREEN
This 21-day meal plan comprises of 32 recipes to keep your body fueled as you complete your movement challenge. You will feel lighter, more energised and sustained. Our approach to nutrition is simple – we focus on fresh, nourishing ingredients to build balanced and holistic meals. Find confidence in the kitchen and take the hassle out of eating well.
We encourage you to follow the meal plans in the recommended order for ultimate results, however you are free to make swaps and alterations to suit your needs and lifestyle.
The key to seeing results and supporting your nutrition journey is through preparation and hydrated. Use your Sunday afternoons to prepare yourself for the week ahead. Use our downloading shopping list to assist with grabbing all the necessary ingredients for a healthy and nourishing week.
Drink at least 2L of water every day to hydrate your body and maintain your fluids between meals. Often we confuse hunger with dehydration. Maintaining a healthy level of hydration will ensure you are not reaching for snacks to curb your cravings.
Consider preparing the following meals to save time during the week:
Make three serves of overnight oats
Prepare your loaf of sweet potato bread
Roast two serves of sweet potato chips
Prepare your crispy chickpeas
Matcha and Dark Chocolate Truffles
Almond and Fig Balls
Banana and Macadamia Nicecream
Visit our Guide To Recommended Brands for the brands we opt for when grocery shopping. Use this as a guide only, the key to eating well is keeping it simple, local and fresh.
Follow these tips to keeping your food fresh:
Only purchase enough food for the week ahead, to avoid food waste
Prepare any dressings or dips and keep them refrigerated, in an airtight container
Bread can be stored in the fridge, and lightly toasted with meals. You can also store bread in the freezer. Be sure to slice the bread prior to freezing to allow for easy defrosting later. Simply place the frozen slice straight in the toaster.
Compartmentalise your fridge and pantry into categories: fruit and vegetables, grains and legumes, meat and fish. This helps to showcase everything you have available, to avoid foods going to waste. Keep foods with a shorter shelf life easy to see and use, to avoid being forgotten and going to waste.
CUSTOMISE
This meal plan and recipes are provided as a guide towards eating well and fueling your body with healthy, nutritious ingredients. It is important to listen to your body, and customise these recipes and meal plan to suit you and your individual needs.
If you’re feeling hungry in between meals, refer to our guide to healthy snacks. You can combine two snacks on each day or increase the quantities to feel full and satisfied. Remember to drink plenty of water in between meals, often when we feel hungry between meals our bodies are actually dehydrated.
BREASTFEEDING?
It is important to remember that every woman and their baby will respond differently to different foods while they are breastfeeding and bottlefeeding. There are no foods that every woman should avoid, however there are a number of foods you can limit or be aware of during this period, to ensure healthy milk production and a happy and healthy baby. Like any period in your life, eat foods in moderation and maintain a well-balanced diet.
Foods to limit or be aware of:
Alcohol and highly processed foods / added sugars.
Caffeine (includes black tea).
Seafood high in mercury including tuna, swordfish, mackerel.
Herbs such as peppermint, parsley and sage.
Spicy foods and garlic may impact the flavour of breastmilk, which may impact how your baby responds.
Be aware of common food allergies: dairy, soy, gluten, eggs, peanuts, citrus and fish. Monitor how your baby responds to these foods.
FAMILY FRIENDLY
These recipes are designed to please the entire family. We have provided different options to appeal to everyone. You can always swap tofu for chicken, or fish for chicken or beef to suit your needs.
THINGS TO AVOID
Where possible, over the next 21 days, try to avoid the following. A few slip ups is natural, but do the best you can.
Refined sugar
What to go for instead?
Fresh fruit, particularly strawberries, raspberries, blueberries, kiwi fruit, apples and pears.
Gluten
What to go for instead?
Seed crackers, rice, rice crackers, buckwheat, quinoa, millet and amaranth.
Wild fish where possible, pasture-raised chicken and eggs and grass-fed meat. Organic is a bonus.
Dairy
What to go for instead?
Coconut yoghurt, almond milk, coconut milk, coconut cream and nutritional yeast which gives food a cheesy flavour.
Vegetable oils and industrial seed oils
What to go for instead?
Go for avocado oil, extra virgin olive oil (must be extra virgin), coconut oil, ghee, butter and hemp seed oil. Avocado, olive and hemp seed oils should be in a dark glass bottle (don’t buy anything in clear plastic), as this preserves the fats in them which can be unstable and negatively affected by light and heat.
Processed foods and food additives
What to go for instead?
Go for whole foods over packaged and processed foods, make your own sauces and focus on simple flavours.
This simple lunch recipe is both rich in protein and packed with hydrating ingredients. Both gluten and dairy free with a vegan option, this recipe ticks all the nutrition boxes without compromising on taste. This special almond satay dressing can be stored in the fridge and drizzled across a range of recipes for a nutty, zesty flavour.
Recipe serves 2 people.
INGREDIENTS
Almond Satay Sauce: 1/2 cup almond butter 2 tbsp sesame oil 3 tbsp tamari Juice of 1 lime 1 tbsp maple syrup
2 chicken breast 1 tbsp olive oil 1/2 red onion, finely sliced 1 small cucumber, sliced 1 red chilli, sliced 1 small handful of mint leaves 1 lime, quartered 2 gem lettuce, leaves removed Sesame seeds, to garnish
METHOD
Add all almond satay ingredients to a blender of food processor. Mix until combined. Add a dash of boiling water to help smooth sauce out. Set aside.
Add chicken breast to a large bowl and cover with 1/2 of the almond satay sauce. Mix until well combined then set aside to marinate for 30 minutes in the fridge.
Heat a large frypan over high heat. Add olive oil. Once sizzling, add chicken breast to the pan. Fry for 5-7 minutes then flip and continue to cook for a further 5-7 minutes or until cooked through. Cooking time will depend on the thickness of the chicken breasts.
Remove chicken breast from heat and cut into small pieces. Mix in a large bowl with other 1/2 of the almond satay.
Arrange chicken, red onion, cucumber, chilli, mint and lime on a large plate. Fill each lettuce cup with toppings of your choice. Enjoy!
NOTES
The components of dish can be prepared up to 2 days in advance, simply put together the lettuce cups when serving.
To make this dish vegan, sub chicken for sliced tempeh or tofu. Instead of marinating, simply fry off the tempeh or tofu then combined with the almond satay and serve.
Indulge in a 4-course meal with 8 new recipes, rich in flavour without subsiding on nutritional benefits! Take the hassle out of eating well and impress your guests with these all-time Christmas favourites.
Download your complete shopping list and dress your table setting with our special printable menus. Find each recipe on Fluidform Nutrition.
5 Tips for a Balanced Approach to the Festive Season
The Christmas period is a wonderful time to enjoy the company of loved ones, relax and indulge in delicious food. As the year comes to an end and social events begin to ramp up, here are some of our top tips for a more balanced approach to the holidays.
Practise mindful eating
Try your best to eliminate any guilt surrounding what you are eating or drinking by recognising that its more than okay to indulge during this short period of time. Implementing mindful eating strategies allows us to regularly check in with our bodies. Where possible, take a deep breath before eating your food, chew slowly and be present in your body while eating. Savour the smell, taste and experience of each meal. Check in with yourself to see how hungry you are before, during and after your meal. Your body will tell you once it’s satisfied if you tune in to your hunger cues.
Stay hydrated
Without enough water, we can become hungry, sluggish and tired. If you are increasing your alcohol intake during this time, make sure you are also upping how much water you are consuming. Start by drinking a large glass of water first thing in the morning and stay consistent throughout the day. Sparkling water with a squeeze of lime juice or a cold coconut water are both great, hydrating alternatives.
Move your body
Set aside some time each day to move your body. Whether it’s a Fluidform at Home session or a short stroll around the block in the sunshine, your body and mind will thank you for it. Consider this exercise your ‘me time’ and enjoy the small moment of quiet amongst the chaos. Moving your body will help to prevent the sluggish feeling after the festivities are over and the endorphins will help keep you energised.
Stick to a sleep schedule
Don’t forget to keep up with your 7-9 hours of sleep each night! This will have a positive effect on all other aspects of this busy period, including energy and appetite. Try implementing sleep rituals, like an evening meditation or a mug of your favourite sleep tea, and turn screens off early to prioritise a proper rest.
Prioritise a balanced diet
While enjoying all of the beautiful and delicious food on offer at this time, don’t forget about those extra nutrients. Start your day with a protein rich breakfast, like our Pesto and Goat’s Cheese Scrambled Eggs or a big, vitamin packed smoothie like our Beet and Berry Glow Smoothie. When you pile up your plate at Christmas lunch, ensure you’re getting some protein, healthy fats and fibre if possible.
We all know that hydration is key to our health! Our bodies are made up of nearly 60% water.
Drinking water regulates our body temperature, delivers nutrients to our cells and keeps our organs functioning properly. A well-hydrated body keeps our skin radiant, boosts energy and brain function, aids digestion and removing waste, and improves quality of sleep, cognition and moods.
Bottom line, our bodies need adequate water to function.
When we move consistently, our body requires more fluids to keep hydrated and our joints lubricated to pump blood to the muscles and maximise physical performance.
The recommended amount of water per day is 10 cups for men, and 8 cups for women.
Try these tips to stay hydrated:
Keep a water bottle handy. My favourite is the insulated 1L Frank Green x Five by Flynn.
Create a ritual around drinking water, set yourself a reminder every half hour, drink a glass of water before your meals or try adding a collagen powder or supplement to entice you to drink more water. My favourites are PEARL Collagen or The Beauty Chef Hydration.
Drink herbal teas between meals to aid digestion and increase your water intake. Try this Lemon & Ginger Detox Tea to relax, unwind and sooth your body from the inside out.
The word ‘detox’ comes with many different meanings and understandings. For some people, the idea of ‘detoxing’ can be daunting, with negative connotations around fasting, restriction and dieting. When we speak about detoxification, we are referring to the natural process of cleansing the body of toxins, specifically in relation to the liver and our lymphatic system, to feel recharged and rejuvenated.
The lymphatic system is a network of tubes in the body which manages fluid levels and supports our immune system, by circulating and draining bodily fluids. Our bodies rely on the lymphatic system to remove bacteria, viruses, toxins and abnormal cells. A healthy lymphatic system is critical to a strong immunity, and relies on our breathing, movement and the contraction of muscles to properly function and flow.
Fluidform movement promotes blood flow through the body. Daily practice and effective movement ensures strong, well-functioning muscles which support the function of our lymphatic system. When our muscles contract, we push fluid through the lymph vessels. This acts as the ‘pump’ (similar to how the heart pumps blood around the body). A well functioning lymphatic system relies on healthy and consistent muscle contraction. Increasing your heart rate further supports this draining process, along with breathing. Fluidform combines movement with breathwork, inhaling to prepare and exhaling to move, which stimulates the flow of fluids around the body and supports our immunity and detoxification.
The combination of movement and nutrition supports a healthy weight and lifestyle. This again ensures a well functioning lymphatic system. Our consumption (the foods we eat and drink) directly impacts our liver, the main organ responsible for detoxifying the body. Main foods such as alcohol and processed foods, packed with artificial ingredients and sugars can impact our liver function, and disrupts the natural detoxification process. We can support this process through a healthy and balanced diet, with a few key ingredients to promote a healthy liver and aid the detoxification process. Try adding these ingredients into your diet for when your body is in need of a reset.
Matcha – This bright green superfood is not only extremely high in antioxidants, it is also rich in chlorophyll, an excellent detoxifier for the body.
Chia Seeds – Chia seeds absorb up to 30 times their weight in moisture. They can help to maintain the bodies hydration levels. Chia seeds also contain high amounts of soluble and insoluble fibre and can encourage healthy and regular bowel movements.
Lemon – Naturally high in vitamin C, lemons make a great addition to your morning routine when squeezed in a glass of warm water. Warm lemon water first thing in the morning can help stimulate and kickstart the bodies natural digestion and hydrates us from the get go.
Coriander – Studies show that coriander may bind to heavy metals and encourage our body to naturally flush them out. Coriander leaves are also high in chlorophyll and are commonly known as a detoxification superfood.
Cruciferous Vegetables – Such as cabbage, broccoli and cauliflower. These vegetables are high in fibre which helps our bodies to naturally eliminate toxins.
Incorporate these ingredients onto your plate with these top 3 recipes for detoxification:
Feel strong, both physically and mentally with Fluidform.
Movement for strength.
The regular and consistent Fluidform movement philosophy has an incredible impact on both your physical and mental strength. You are working your muscles through slow, controlled movements to strengthen all your tiny muscles, developing an even tone across your entire body. Fluidform challenges your focus, coordination and balance to strengthen your mind. The combination of both, feeling strong in your body and a sense of mental strength generates an overall feeling of empowerment and confidence.
The movements we practice in Fluidform are functional, meaning they are directly related to our day-to-day movements and daily function. The benefit of this type of exercise means we learn to perform daily activities with strength, precision and confidence to improve our general performance and reduce the risk of injuries associated with everyday life. Whether this be a strained neck or poor posture from sitting at a computer, or lower back and hip injuries brought on by heaving lifting or intense labour, or weak knees and ankles from running long distances.
Fluidform strengthens your muscles by fatiguing them. The layered sequences work to continuously challenge your muscles in all dimensions from the moment you step onto your mat. This is what builds physical strength and overtime, muscle development. These movements target all the smaller muscles to effectively balance your body as a whole, creating a strong, well-functioning body. This ability to move well, free of pain and feel strong and able instills a sense of confidence and motivation. Therefore, we are simultaneously building our physical strength with our mental strength.
Strength is a core pillar to all Fluidform workouts. This 30-minute total body workout starts by working your core – your powerhouse muscle groups responsible for controlling, driving and moving your entire body. We move into our inner thighs to bring energy into our lower body – releasing our hips and activating our glutes. Bring everything together with a final heart-starter to get the blood pumping. It’s amazing what 30 minutes can do to your physical and mental strength!
To build strength, our bodies need nutrients. First and foremost, it is important to have a comprehensive understanding of your health and nutrient needs. We recommend speaking to your GP to discuss any nutrient or vitamin deficiencies. When we are deficient, our bodies are not fully functioning and therefore limited in our ability to build strength and feel strong. Here are some key ingredients to incorporate into your meals to feel strong.
Red Meat – Red meat is high in iron, zinc, creatine, micronutrients, protein and healthy fat, all vital components for muscle growth and maintenance.
Chicken – Chicken is a great lean source of protein and has been used for many years as a muscle-promoting food.
Hemp Seeds – Hemp seeds boast an incredible nutritional profile. Hemp seeds contain all 9 essential amino acids as well as a range of vitamins and minerals. Hemp seeds are also a great source of protein. Add a sprinkle of hemp seeds to your salad, smoothie or warm dish.
Yoghurt – Greek yoghurt contains all essential amino acids. In addition to this, yoghurt is a great source of protein, calcium and vitamin D.
Kale – Kale holds an impressive amount of iron, vital for muscle development and strength. Try including massaged kale instead of lettuce as your next salad base.
Nourish bowls are a healthy, simple and nourishing option for breakfast, lunch or dinner. We have taken the guesswork out for you by creating this easy-to-follow formula that ensures you end up with a nutrient-dense, colourful bowl of goodness. The beauty of these bowls is that they are endlessly customisable and you can build them to suit your needs, dietary preferences and cravings.
STEP ONE:
Pick 1 – 2 Grains or Starchy Carbs
roast sweet potato, cubed
roast pumpkin, cubed
quinoa
brown rice
black rice
red rice
vermicelli noodles
buckwheat soba noodles
brown rice pasta
STEP TWO:
Pick 1 – 2 Greens
kale
baby spinach
rocket
mixed lettuce
microgreens/sprouts
STEP THREE:
Pick 3 – 6 Colourful Vegetables
shredded carrot
shredded red cabbage
sliced cucumber
zucchini noodles
grilled zucchini strips
grilled eggplant strips
sautéed broccolini or broccoli
broccoli rice
cauliflower rice
roast cauliflower florets
sliced red onion
sliced cherry tomatoes
roast beetroot
sautéed mushrooms
STEP FOUR:
Pick 1 Quality Protein
roast salmon fillet
hot or cold smoked salmon
poached or roast chicken
wild-caught canned tuna, mackerel or sardines
ground turkey
sliced steak
grilled tempeh or tofu
roast chickpeas
boiled or poached free range eggs
grilled halloumi
STEP FIVE:
Pick 1 – 2 Healthy Fats
sliced or smashed avocado
roast macadamias
olives
brazil nuts
drizzle of olive oil, flaxseed oil or hemp seed oil
Support your movement journey with our RECHARGE 21-day meal plan.
When it comes to your health, movement and nutrition go hand in hand. A healthy diet fuels an active mind and body, and consistent movement helps motivate a healthy lifestyle.
The foods we eat play an important role in both our physical and mental wellbeing.
THE PHYSICAL BENEFITS FROM FOOD
Protein – Protein builds and maintains strong and healthy muscles, and builds enzymes and proteins for the body’s cellular processes. Adequate protein intake boosts metabolism. Protein also helps keep you satisfied between meals and reduces cravings. Great animal sources of protein to consider include: lean beef, lamb, chicken, turkey, fish and eggs. Vegan sources of protein to consider include: organic tofu, tempeh, chickpeas and beans.
Carbohydrates – Carbs provide the body with glucose which is converted to energy and used by our body’s cells. Carb requirements differentiate based on activity level and body mass. Great sources of carbs to consider include: whole grains such as rice, quinoa and oats, potato, sweet potato, legumes
Fats – Good fats nourish the brain and nervous system. Fats are integral for brain function, hormone function, healthy weight and inflammatory response within the body. Fats also support skin health. Great sources of fats to consider include: coconut products/coconut oil, tahini, ghee, avocado/avocado oil, nuts and nut butters, seeds and salmon.
Vitamins and minerals- protect and enhance immunity, cardiovascular system, bodily functions and menstrual health
Fibre – support digestive system and energy levels
Antioxidants – reduce risk of disease and maintain healthy skin, hair and nails
Other foods to consider:
Fermented Foods – Fermented foods such as sauerkraut, kimchi, miso and kefir help to support a healthy gut flora balance. Fermented foods give your body a healthy dose of probiotics with are crucial to digestion.
Sugar – Our bodies require sugar to survive however in large quantities or in the wrong form sugar can be damaging. When using sugar consider natural forms including raw honey, pure maple syrup and medjool dates
THE MENTAL BENEFITS FROM FOOD
Great nutrition can help with:
Improved focus and concentration
Boosted mood
Increased brain function
Healthy and maintained energy levels
The release of healthy hormones to boost self esteem
INTRODUCING RECHARGE
This 21-day meal plan comprises of 5 x smoothie, nourish bowls and snack recipes to keep your body fueled as you complete this movement challenge. You will feel lighter, more energised and sustained. Each recipe will incorporate specific ingredients to boost your energy, ease your recovery, improve your sleep, build strength and support your body.
We encourage you to follow the meal plans in the recommended order for ultimate results, however you are free to make swaps and alterations to suit your needs and lifestyle.
We encourage you to select one smoothie, nourish bowl and snack recipe per day. Ensure you are incorporating recipes from each category to improve all five pillars of your health and wellbeing. Select your own dinner recipe from our selection of Fluidform recipes or your own repertoire.
Sample Day on a Plate
Breakfast – Beetroot & Raspberry Collagen Smoothie for muscle recovery
Lunch – Vegetarian & Egg Super Bowl for muscle strength
Snack – Dark Choc Cherry Fudge to aid sleep
Dinner – *select your own dinner from Fluidform recipes*
HYDRATION & PREPARATION
The key to seeing results and supporting your nutrition journey is through preparation and hydrated. Use your Sunday afternoons to prepare yourself for the week ahead. Use our downloading shopping list to assist with grabbing all the necessary ingredients for a healthy and nourishing week.
Drink at least 2L of water every day to hydrate your body and maintain your fluids between meals. Often we confuse hunger with dehydration. Maintaining a healthy level of hydration will ensure you are not reaching for snacks to curb your cravings.
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