Are ready to elevate your skin care routine with a humble kitchen staple?

Look no further than apple cider vinegar (ACV)!

Let’s explore the many benefits Apple Cider Vinegar will bring to your beauty routine, together with expert-approved secrets to maximise its potential.

Secret #1. ACV fades Age spots

ACV acts as a gentle exfoliant, helping to slough off dead skin cells. These cells can contribute to the appearance of age spots.

The alpha-hydroxy acids (AHAs) in ACV work similarly to chemical peels. They gently remove the outer layer of dull skin, revealing fresher, brighter skin underneath.

Balancing Skin pH and Lightening Pigmentation:

ACV helps balance the skin’s pH level, which can contribute to fading dark spots.

It contains acetic acid, which research suggests may lighten pigmentation.

ACV’s astringent properties can help fade sunspots and age spots over time.

Those pesky little marks don’t stand a chance when Apple Cider Vinegar steps onto the scene!

In this month’s blog, we’ll dive into 8 simple yet effective strategies that can help transform your mood and leave you feeling refreshed.

Tip #1. Fuel Your Alertness

There’s a lot of science behind your breakfast choices impacting your alertness throughout the day.

To fuel your alertness, try adding a simple yet powerful brekky to your morning ritual—the Spinach Omelette.
The perfect duo of eggs and spinach both contain tyrosine, an amino acid that significantly improves reflexes and reaction times as soon as it’s digested.

Eggs are packed with tyrosine, an amino acid that plays a starring role in our brain chemistry. Tyrosine is a precursor to dopamine and norepinephrine—neurotransmitters that regulate mood, focus, and alertness. When you crack open that egg, you’re unleashing a burst of brain-boosting potential.

Spinach leafy greens aren’t just for your salad. Popeye knew what he was doing! Spinach is a tyrosine-rich powerhouse. It’s like a mini superhero cape for your neurons. When you sauté spinach into your omelette, you’re inviting mental clarity to the breakfast table.

Tip #2. Reduce stress hormones

If you are feeling the weight of the world on your shoulders… fear not—there’s a delicious remedy that not only satisfies your taste buds but also eases your stress levels.

Say hello to dark chocolate! Dark chocolate contains a superhero compound called flavonoids.

These little warriors’ mission is to combat stress. When you indulge in those velvety squares, you’re inviting a dose of tranquility.

We all know that Cortisol—the notorious stress hormone—can wreak havoc on our well-being. But only some people know that eating dark chocolate helps to reduce cortisol levels, leaving you feeling calmer and more centered.

The 40g Ritual

A US study found that highly stressed individuals were handed a delightful prescription—40g of dark chocolate daily.

After just 14 days, of consuming 40g of dark chocolate their stress-hormone readings took a nosedive.

So, when stress knocks on your door, reach for that dark chocolate stash. It’s not just dessert; it’s your secret weapon against life’s storms. It’s like a taking mini vacation for your nervous system.

Remember, moderation is key. Dark chocolate is your ally, but don’t turn it into an all-day affair. A few squares—enough to spark joy—will do the trick and make sure you choose dark chocolate containing at least 70% cocoa content.

Tip # 3. Fight PMS-related mood swings

Ladies, listen up! If you’ve ever battled PMS mood swings, here’s a savory secret that might just be your ally: sun-dried tomatoes. Yes, those ruby-red gems hiding in your pantry hold a powerful punch.

Sun-dried tomatoes are like little iron warriors. They’re rich in non-haem iron, a form of iron found in plant-based foods. Why does this matter? Because iron plays a starring role in our hormonal balance.

According to US researchers, women who embrace a diet brimming with non-haem iron-rich foods—like our sun-dried tomatoes—slash their risk of PMS by up to 40%. It’s like arming your body with a shield against mood turbulence.

Remember, it’s not about devouring a tomato army. Moderation is our mantra. A few sun-dried tomatoes here and there—alongside a rainbow of other nutrients—will keep your mood ship sailing smoothly.

So, next time Aunt Flo knocks on your door, whip up that sun-dried tomato pasta. It’s not just a meal; it’s a mood-saving mission.

1. Eat a proper breakfast

Unless you are fasting, it is crucial to nourish your body. Attempting to function without any food can leave your body feeling sluggish. 

To kickstart your metabolism, aim to eat within 30 minutes of waking. This practice helps raise blood sugar levels and provides the energy needed for a productive day.

2. Cut down on coffee

In moderation, caffeine can enhance your mood and boost alertness. However, excessive consumption may result in anxiety and sleep disturbances. 

Caffeine mimics the body’s stress response, elevating heart rate, blood pressure, and brain energy levels. If you’re already feeling stressed, it’s best to avoid further exacerbating your stress levels.

3. Calm yourself with carbs

When experiencing stress, consider increasing your serotonin levels by consuming small portions of low-fat complex carbohydrates.

Examples include bread, pasta, rice, couscous, popcorn, crackers, potatoes, or cereal.

4. Start grazing

If you find it challenging to go more than four hours between meals, consider having a healthy snack. 

By providing a steady supply of glucose to the brain, you’ll prevent negative mood swings, and lesson the likelihood of cravings. 

The best snacks are hard boiled eggs filled with hummus, celery sticks with peanut butter, avocado topped with cracked pepper, greek yoghurt with berries,  vegie sticks with salsa,  ricotta with raspberries. 

5. Eat low-protein to alertness

When you’re feeling tired and sluggish, consider these nutritious energy boosters: chicken lean ham, low-fat yoghurt, cheese, soy milk, tofu and beans.

6. Wait 10 minutes before helping yourself to seconds

Researchers at the University of New South Wales, using magnetic resonance imaging of the brain, discovered that it takes approximately 10 minutes for the brain to suppress appetite signals. 

Try consuming smaller portions, then wait 10 minutes – you might find that you no longer desire additional food.

7. Sip on soup and consume less food

Researchers found that, when women who consume a broth-based soup before lunch, tend to consume around 400 fewer kilojoules during the remainder of the meal compared to when they begin with a non-soup appetizer containing the same ingredients and equivalent kilojoules.

Why? The liquid component of the soup contributes to a feeling of fullness.

8. Be kind to yourself

Avoid staring yourself or depriving yourself of what genuinely satisfies you.

If you crave chocolate, consider satisfying the craving with non-fat chewing gum or low-kilojoule jelly initially. 

However, if your craving only be satisfied by the real deal, opt for a small portion. 

It’s wise to occasionally indulge rather than completely avoiding craving and risking overindulgence.

9. Take five and relax

When stress hits and you’re tempted to reach for a chocolate bar to lift your spirits, consider taking a brisk walk or climbing stairs for five minutes instead. 

When you’re stressed and you feel like you need a chocolate bar to perk you up, go for a walk, or climb stairs for five minutes instead.

This activity is likely to rejuvenate and re-energise you until you can a proper meal.

#1 Berries

Berries provide many health benefits and are credited to their abundance of antioxidants.  

Some of the many benefits of eating berries are promoting a healthy gut, improve memory, and increase blood flow to the brain. 

They are high in potassium, magnesium, vitamin C and K. So, eating a daily dose of berries may help ward off DNA damage, certain cancers, and age-related cognitive decline. 

#2 Citrus Fruits 

Citrus fruits are an excellent source of vitamin C containing tumor-inhibiting limonoids. 

They are high in vitamin c, flavonoids and fiber which help reduce inflammation, improve gastrointestinal function and health as well as playing an important part in heart health as well as preventing diabetes, and cancer. 

In addition to helping prevent certain diseases, vitamin C is required to produce collagen – a protein essential for maintenance of skin, tendons, and blood vessels.

#3 Cruciferous Vegetables

Bursting with phytochemicals, cruciferous vegetables are thought to stimulate the enzymes that break down carcinogens, lower inflammation as well as prevent DNA damage.

Crucifers such as kale, broccoli, cabbage, and cauliflower are cancer-fighting superstars and a must have in your daily diet to boost your immune system and support the health of your mind and body.

#4 Dark Chocolate

Sadly, more than 30% of Australians are at high risk for cardiovascular disease. Dark Chocolate may provide a delicious intervention strategy. 

A study published in the British Medical Journal (June 2012) showed that dark chocolate contains blood pressure and cholesterol lowering qualities. 

The cocoa in chocolate contains the majority of the flavonols credited with helping to keep the heart young by maintaining low blood pressure.

#5 Grapes

Specifically red and purple grapes because they contain reservratol, a plant phenol that may combat inflammation, ward off heart disease, and protect the brain from plaque formation that leads to Alzheimer’s disease. 

High in potassium, more of the many benefits of grapes include combatting the effects of high blood pressure, high cholesterol, heart, kidney, lung, and bone health.

Reservratrol in red grapes may help to improve brain health and reduce the risk of cancer.

#6 Nuts 

Nuts are not only a good source of healthy fats but are loaded with antioxidants.

Packed full of mono and polyunsaturated fatty acids, omega 3s and arginine (an amino acid that promotes proper blood vessel function), nuts make a heart-healthy snack. 

Almonds are high in flavonoids and phenolics, which may reduce the oxidative stress that leads to heart disease.

Excellent for promoting weight loss especially if you are following a low carb Keto or Mediterranean diet.

#7 Oily Fish

Oily fish, such as tuna and salmon, are abundant in omega-3s. 

In addition to warding off heart disease and several cancers, omega-3 fatty acids’ anti-inflammatory properties may slow telomere shortening. 

Telomeres are DNA sequences that naturally shorten as cells regenerate, which has been shown to slow the ageing process. 

#8 Tomatoes

Tomatoes are one of the few foods that contain lycopene – an antioxidant that is thought to protect against cardiovascular disease and cancer.

They may even increase the skin’s natural ability to filter out the sun’s damaging rays.

Cooking tomatoes in extra virgin olive oil not only enhances the body’s ability to absorb lycopene, but may help to lower blood pressure and strengthen your immune system.

Not that you need any excuse to put Bruschetta regularly be on the menu.

#9 Whole grains

Researchers have found that a diet rich in wholegrain fibre may provide significant protection against dying prematurely from several ailments including heart disease, infectious disease, and pneumonia. 

A study found that by replacing refined grains with whole grains twice a day may help to reduce bad cholesterol and type 2 diabetes risk. 

Tip #10 Yoghurt

A well-known source of bone-strengthening calcium and immune-boosting probiotics bacteria, yoghurt may also contain trans-palmitoleic acid, according to researchers. 

This rare fatty acid has been shown in preliminary studies to significantly reduce the risk of type 2 diabetes as well as offer protection for bones and teeth and aid with digestive issues.