Make a natural commitmentand feel the benefits!

NATURALEATING PLAN

THE

Our NaturalCommitment St Ives® believes nature has the power to soothe, heal, awaken and energise. Above all, we respect the natural world as a vibrant source of energy and life and are just as committed to bringing you its power as we are to preserving its power.

As part of our natural commitment we have created this e-book for you to learn more about the benefits of natural ingredients when it comes to skincare and your diet. After all, our skin often reflects what we eat.

What you’ll find in this e-bookNatural eating is not about faddy diets or the latest detox, it’s about a healthy & natural long-term approach to eating. In this book you’ll find a selection of natural ingredients that you can start adding to your diet and your skincare regime to help you start living a healthier life and start reaping the benefits (like great looking skin).

Why not start by trying our Green Tea 1-day natural eating plan! This could be the first step to a more natural and healthy life. ☺DID YOU KNOW THAT ST IVES® PRODUCTS COMMIT TO:

No parabens or phthalates

Environmentally sustainable vendors

No animal testing

Eco-friendly packaging

No unnatural products

Visit the St Ives website to find out more: www.stivesbeauty.com.au

St Ives® Natural IngredientsAdd one or more of these ingredients to your diet and see the benefits!

APRICOTSApricots are known to contain one of the highest levels of carotenoids (think vitamin A) and super-effective antioxidants. All of this natural power might seem too powerful, but they are actually quite gentle as they nourish the skin and help make it fresher.

HOT TIP: Why not add a sprinkling of apricots to your cereal in the morning for a daily boost!

CHAMOMILEChamomile may be a small daisy-like flower, but it’s a mighty force of nature. This calming, soothing herb plays an integral part in conditioning and moisturising your skin, as well as providing calming comfort for your nervous system.

HOT TIP: Have a cup of chamomile tea before bed to rest deeply, or if ever experiencing stomach upset and nervous tension.

COCONUTCoconut is an excellent source of minerals such as zinc and selenium. Coconut milk not only smells & tastes delicious, but feels great on the skin. A moisturiser that’s used world-wide, coconut milk forms a protective layer just beneath the skin’s surface, so it never feels greasy but hydrates endlessly. Coconut oil protects against heart disease and can even promote weight loss.

HOT TIP: Use coconut milk instead of cow’s milk in any recipe.

CRANBERRIESCranberries are an excellent source of vitamin C and are rich in fibre and minerals. These small berries are also a great source of antioxidants and unleash a unique, all-natural balance of omega oils to help moisturise, condition and repair dry skin.

HOT TIP: Instead of using vinegar in your green salad, toss it with some Olive Oil and a handful of raw cranberries for colour and flavour.

GREEN TEAGreen tea contains high amounts of vitamins C, D, K and riboflavin and minerals such as calcium, zinc, magnesium and iron. Green tea is known to soothe your skin and its antioxidant powers protect it from unfriendly environmental factors and free radicals, both known to age skin.

HOT TIP: Add some gusto to your morning by replacing your usual coffee or tea with a cup of green tea.

IDEA: Try St Ives® Green Tea Cleanser & Scrub for clear and calm skin.

OLIVE OILOlive Oil is high in oleic acid (an omega-9 fatty acid) and contains vitamin E. Using Olive Oil as the main oil in the diet substantially decreases the risk of heart disease and lowers cholesterol levels. Olive Oil has been used for centuries to nourish and soften skin.

HOT TIP: Drizzle Olive Oil over steamed vegetables or soup before serving.

CITRUSCitrus fruits contain a combination of high vitamin C and flavonoids to keep our immune system, eyes, adrenal glands, as well as joints, gums and skin, healthy and functioning well. Vitamin C is essential for the production of collagen (which keeps our skin plump and youthful and our bones and joints healthy).

HOT TIP: Add orange segments to your salad for a citrus twist.

CUCUMBERCucumber flesh is a great source of vitamins C, A, folic acid and is also rich in silica, the mineral that keeps our hair, skin and nails youthful and strong. Cucumbers are great for soothing tired eyes and sunburn too.

HOT TIP: To make a quick and easy cold gazpacho soup, puree 1 peeled cucumber, 1 cup fresh tomatoes, 1 green capsicum and ½ red onion, adding salt and pepper to taste.

SEAWEEDSeaweed contains the broadest range of minerals of any food. It is an excellent source of calcium, iodine, magnesium, iron and potassium. Seaweed is also great for moisture-balancing & skin-firming properties which help to naturally restore your skin.

HOT TIP: Make your own sushi rolls by wrapping sliced avocado, thinly sliced cucumber, and steamed asparagus and carrot sticks in nori sheets.

Packed with antioxidants

Nutritious and delicious

Easy and enjoyable preparation

Great for cardiovascular health and disease prevention

Beautifies your skin because your skin reflects what you eat

AFTER FOLLOWING THIS 1-DAY EATING PLAN, EXPECT TO:

Feel lighter, sleep better, think more clearly, work more effectively, digest better and notice improvement in your skin and your mood.

Start now to feel healthy and rejuvenated!GREEN TEA BEAUTY KICK-START

Kick-start your day by exfoliating your skin with Naturally Clear St Ives Green Tea scrub. From Austalia’s #1 Scrub brand, this scrub with skin-soothing green tea gently exfoliates to help clear breakouts and irritation caused by acne.

The St Ives® Green Tea1-Day Natural Eating Plan

BreakfastBIRCHER MUESLI

INGREDIENTS:

½ cup oat flakes (or brown rice flakes)

½ cup apple juice or water

½ cup grated green apple

1-2 tablespoons natural yoghurt

1 teaspoon honey or maple syrup

½ cup chopped dry or fresh apricots

METHOD:Soak oats overnight in apple juice in a covered bowl in fridge. In the morning, shred the apple over the mixture and add all other ingredients.

BEVERAGE: Cup of green tea, herbal tea or water.

Mid-Morning Snack HANDFUL OF MIXED RAW NUTS & SEEDS WITH DRIED CRANBERRIES

METHOD:Combine essential fatty acid-rich raw almonds, cashews, walnuts, pumpkin seeds and sunflower seeds with antioxidant-rich dried cranberries. Make enough to store in a jar in the fridge (keeps the oils in the nuts and seeds fresh). Take with you on the go.

BEVERAGE: Green tea, herbal tea, and/or water.

LunchWHOLEMEAL SALAD WRAP WITH FETA

INGREDIENTS:

1 piece of wholemeal flat bread, tortilla or pita

1 small tomato or some cherry tomatoes

1 small cucumber, sliced

½ or 1 small avocado

A few pieces of feta cheese

Handful of washed salad greens such as spinach, rocket etc.

Dash of balsamic vinegar & Olive Oil

Salt & pepper to taste

METHOD:Combine all salad ingredients in a bowl. Season with a touch of balsamic vinegar, Olive Oil, salt and pepper. Roll up salad in a flat bread of your choice.

BEVERAGE: Cup of green tea, herbal tea or water.

Afternoon Snack OLIVE OIL, GARLIC & BEAN DIP

METHOD:Puree 1 tablespoon of Olive Oil, 1 clove of garlic and ½ a cup of your favourite bean (chickpeas, kidney, black, navy etc) in a food processor or blender. Serve with wholemeal or rice crisp bread and/or carrot and celery sticks.

Steam green vegetables until tender. Season with salt and pepper and serve alongside fish garnished with sliced lime.

BEVERAGE: Chamomile tea before bed and/or water.

Before bedFinish your day by cleansing your skin and removing the day’s grime and make-up with St Ives Green tea cleanser. It contains skin-soothing green tea that helps reduces redness enabling you to relax and have a good night’s sleep

INGREDIENTS:

2 palm sized portions of white fish

2 handfuls each of green beans, broccoli florets and/or zucchini

½ handful of thinly sliced onion

¾ cup vegetable stock

1 tablespoon fresh parsley or fresh coriander; chopped

1 clove garlic; crushed

1 tablespoon shredded coconut

1 tablespoon Olive Oil

6 thin slices of lime to garnish

METHOD:

Coat a shallow casserole dish with half the Olive Oil.

In a frying pan, add garlic, onions and remaining Olive Oil, frying gently until onions are soft and golden. Place the onion mixture in the prepared casserole dish, add the fish, and pour vegetable stock over fish, then sprinkle with parsley or coriander and sea salt.

Bake in a preheated oven at 200°C until cooked (up to 25 minutes). Baste a few times. Add shredded coconut during the last 5 minutes of baking.

DinnerBAKED FISH WITH SHREDDED COCONUT AND LIME WITH STEAMED VEGETABLESServes 2

Make a Natural Commitment

You should now have an idea of some of the natural foods that are available to add into your diet - it doesn’t have to be hard! We hope the natural ingredients list, one-day natural eating plan and tips we’ve provided you with will help you to integrate natural eating into your everyday life. St Ives® is dedicated to bringing you the best of nature - we understand that little everyday choices we make can impact our overall quality of life.

We’d like to leave you with some final thoughts so you can continue on your journey to natural goodness!

Look after your skin with a daily regime using products that contain natural ingredients.

Avoid foods containing pesticide residues. Stick to organic foods where possible.

Eat plenty of colourful and seasonal vegetables and fruits. Local growers markets or nearby fruit and vegetable shops have great buys.

Avoid processed and packaged foods. Eat mainly wholemeal/wholegrain breads and grains.

Drink at least 2 litres of filtered or low-sodium spring water per day.

Limit or avoid alcohol consumption and smoking.

Reduce or avoid caffeine intake. Up to 3 cups of green tea per day is fine. The caffeine found in green tea is less than that found in coffee.

Allow time for relaxation and ensure you get a good night’s sleep.

Don’t forget to visit the St Ives® website for more info on our other natural products:

www.stivesbeauty.com.au

DinnerBAKED FISH WITH SHREDDED COCONUT AND LIME WITH STEAMED VEGETABLESServes 2

Visit the St Ives® website to learn more about the St Ives® natural commitment and our natural product range:

www.stivesbeauty.com.au

Don’t forget to share this great plan with your friends, they will thank you for it.☺