Gut Health & Glowing Skin

Gut Health & Glowing Skin

We chatted to our in-house naturopath Sarah from the Maroochydore store about the importance of good gut health.

1.How important is gut health?


Gut health is incredibly important to our health, our gut processes everything we consume so it’s vital it is working at optimal level so we can absorb all our nutrients, the ‘good’ bacteria in our gut also helps with our immune system and mood so it’s definitely important to keep your microbiome in a happy balance too.


2.How can you tell if your gut needs some extra loving?


Unhappy gut signs can be a sluggish digestive system such as bloating or constipation, reflux, diarrhoea, fatigue, lack of concentration and many more.


3.What supplements and foods would you recommend for good gut health?


A good gut healing powder is my usual place to start, depending on the individual sometimes a probiotic or digestive enzyme is also called for. Foods to enhance your gut health are things that support your microbiome and sooth the digestive system such as, fermented foods- yoghurt, sauerkraut, kim chi, kefir, kombucha. In addition, adding extra fibre is always a good thing too and a large variety of fruit and vegetables keeps your gut happy.

4.Does gut health correspond in any way to healthy skin?


Yes of course! Our skin can be a reflection of what is happening on the inside of our body. If you have poor gut health you may also have some skin impurities too.

5.What is collagen?


Collagen is your precursor to helping to make cartilage, hair, skin, nails, ligaments, primarily collagen is a protein in your body.


6.What are the benefits of taking collagen?


Collagen can help with a wide variety of things such as, improving joint mobility and having healthy hair, skin and nails.

7.What supplements and foods would you recommend for glowing skin?


I usually recommend nutrients such as Zinc, Silica and Vitamin C and recommend bumping up the individual’s daily protein.

8.What other benefits would you feel/see from taking these supplements?


Zinc and Vitamin C can also help with the immune system, stress response and hormonal health.

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The Highs & Lows Of Blood Pressure

The Highs & Lows Of Blood Pressure

What is blood pressure?


Blood Pressure is a measurement of pressure of blood in the vessels as it is pumped around the body by the heart. Measuring blood pressure is checking how hard the blood is pushing against the walls of the arteries. It is normal for our blood pressure to change as it meets our bodies needs but if the blood pressure remains high, this can lead to problems.

How can you check your blood pressure?

The good news is that it’s so quick and easy to get your blood pressure checked regularly. Just pop into your local WholeLife Pharmacy and a friendly pharmacist will check your blood pressure by placing a cuff around the top of your arm.The cuff will inflate and tighten gently around the arm, then slowly deflate whilst measuring the vibrations against the artery wall to reveal your blood pressure.

 Low blood pressure 


Low blood pressure is more commonly seen in women. Usually having low blood pressure is not a cause for concern. The main risk is sometimes your blood pressure can drop to a point where you may feel dizzy or even faint. However, in general having a lower blood pressure lowers your risk in having a stroke or heart disease. 


High blood pressure

High blood pressure; also known as hypertension, occurs when the blood pumping through the arteries meets resistance due to the narrowing of the arteries. Over the long term this increased pressure can cause health issues, including heart disease. 

High blood pressure is quite common in today’s society due to unhealthy diet and lack of physical activity. As you often cannot feel the symptoms of high blood pressure, regular blood pressure readings can help you notice any changes. 

Treatments for high blood pressure 

Treatment includes both prescription medication from your doctor and healthy lifestyle changes. If the condition isn’t addressed it could lead to severe health issues including stroke and heart attack. 

5 ways to naturally lower blood pressure: 

1. Developing a healthy diet 

2. Increasing physical activity 

3. Reaching a healthy weight 

4. Managing stress 

5. Eliminating tobacco and limiting alcohol consumption

Valentines Day Cherry Galettes

Valentines Day Cherry Galettes

Gluten free Valentines day treats to bake with or for the people you love in your life.


 gluten free tart crust:

. 1 cup cold water

. 2 tbsp apple cider vinegar

. 2 1/2 cups (300 g) plain gluten free flour blend 

. 1/2 cup + 1 tbsp (60 g) coconut flour

. 1 1/4 tsp xanthan gum (exclude if your gluten free flour blend contains added xanthan)

. pinch of salt

. 2 tbsp (25 g) caster/superfine sugar

. 240 g cold unsalted butter, cut into small cubes

For filling:

. 3 cups de-stoned and halved cherries

. 1 cup halved strawberries

. 100g caster sugar 

. 4 tbsp cornflour

. 4 tbsp lemon juice

. 1 tsp vanilla paste (or 2 tsp vanilla extract)

. 15 g cold unsalted butter, cut into small pieces

You will also need:

. 1 medium egg, lightly whisked for egg wash

. 1 tbsp granulated sugar for sprinkling before baking

. Your favourite ice-cream to serve


Prep time: 40 minutes

Chilling & freezing time: 1 hr 20 minutes

Cooking time: 50 minutes

Servings: 12

Lets Begin…

 Gluten free tart crust:

  1. In a cup, mix together cold water and apple cider vinegar, and place them into the freezer until needed.
  2. Sift together the gluten free flour, coconut flour, xanthan gum, salt and sugar.
  3. Add the butter and toss it in the flour until all butter pieces are covered with it.
  4. Using your hands, pinch and rub together the butter pieces and flour until you get a mix of fine pea-sized pieces and larger thumb-sized pieces.
  5. Add the ice-cold water & vinegar mixture, 2 tbsp at a time, and mix the pie dough with a fork until it only just comes together. You will need about 14 – 16 tbsp of water.
  6. Shape the dough into you’re a disc, cling wrap and chill in the refrigerator for 1 hour.


  1. Mix all cherry filling ingredients together until evenly distributed.
  2. Set aside until needed.


  1. Remove the pie dough from the fridge and roll it out (between two pieces of baking paper) to a thickness of about 2-3 mm. Shape the dough into your preferred shapes. We used a muffin tin pan and tart shell cases (make sure to thoroughly spray with coconut oil)
  2. Arrange the filling in the middle of each tart leaving some pastry exposed
  3. Freeze the prepared galettes for 15 to 30 minutes. This sets the butter and ensures that the galettes keep their shape in the oven.
  4. While the galettes are freezing, pre-heat the oven to 200 ºC.
  5. Just before baking, brush any exposed pie crust with the egg wash and sprinkle with sugar.
  6. Bake the galettes in the pre-heated oven at 200 ºC for 20 minutes and then reduce the oven temperature to 180 ºC and bake for a further 30 minutes, or until the pie crust is a golden brown colour.
  7. Allow to cool and enjoy! (Or eat warm, with a scoop of ice cream.)
Interview With Cindy Lüken From Lük Beautifood

Interview With Cindy Lüken From Lük Beautifood

Cindy Lüken, CEO and founder of Lük Beautifood is pushing boundaries in the makeup industry, for the good of the environment and our health. She has a Bachelor of Applied Science in Food & Nutrition, and was also awarded an Honorary Master of Science for her contributions to the food and science fields. Her passion for clean living is clear through Lük’s key message of “What goes on, goes in”.

1. Tell us about the inspiration behind Lük 

The specific inspiration for lukbeautifood goes back many moons ago, when I was working in a ‘natural body care’ field for a friend of mine – I inadvertently saw how lipstick was made, it intrigued me to delve deeper. On researching I quickly understood that lipsticks are made of a concoction of oils, waxes, butters, binders, colours and flavours – a recipe looked a lot like a chemical cocktail and not something you want to me spreading across your lips! The simple fact is, that even I – with my 30 years of experience in food science – could not read the ingredient formulation on packages, this inspired me to create what has now become Lük Beautifood.

I concluded that there was no point eating well if you still slathered on body care products and continued to paint your face with a toxic cocktail of fragrances, synthetic dyes, chemical preservatives and petroleum-based ingredients, especially when evidence was starting to rise that these were potential contributors to endocrine disruptors, carcinogens or linked to cancer and to causing allergies/skin sensitivities. So, with a natural craving for a new career project after having kids – I entered into new territory with and set up a test kitchen at home. I started experimenting and formulating an all-natural, food based and ‘skin healthy’ lipstick range – sharing my food, cooking and nutrition knowledge online, with the hope of giving fresh face to beauty, and pioneering a healthier way to live. 


  1. Tell us a little bit about the brand and the ranges 

The foundation of lük beautifood is built on harnessing the beauty of food – food and science are a natural marriage and with lipstick taste is key – especially when you are foodie. When I worked out I could replace synthetic oils with avocado oil, I started combining cold pressed citrus and spice oils, experimenting in my kitchen and that is how I came up with a menu of different culinary combined flavours that you keep licking your lips for! I believe nourishing your whole body with healthy food is central to cultivating your natural beauty; what you put on your body should be as nutritious and safe as what you eat. 


So, in a nutshell lük beautifood is an award winning Australian clean beauty company making 100% natural, toxin free lipsticks from lip-delicious foods rich in nutrient rich vitamins, antioxidants and anti-inflammatories for soft, smooth lips and understated, healthy natural look.  Our lipsticks are 100% natural & toxin free. Made from foods like fruits, seeds, spices, herbs, cold pressed organic citrus oils, anti-oxidants & vitamins. That means you can wear lipstick that is as good as the food you eat that’s why lük beautifood has the tag line be delicious inside and out! 


  1. What is Lip Nourish?

100% natural, edible natural lipstick brimming with nutrients that your lips crave. Lip Nourish is the perfect transition from lip balm to lipstick. It goes on with an incredibly crème soft soothing texture as it feeds and moisturises lips. Comfy and easy to wear all day every day, it’s your go-to lip treat for a healthy, natural look. 


  1. Who would you love to see wearing Lük? 


Everyone and Anyone, from Young to Old – I created our Lip Nourish to be an essential go-to ‘pantry staple’ for wearing all day and all night. With a dozen shades, there’s always an option to suit the occasion – I have one in my bathroom, my handbag, the desk drawer and the car… you should too! I’ve worked hard to create an affordable, daily luxe lippie treat you can wear to keep your lips smooth, soft and hydrated. Plus, the added bonus is that they taste so good! A delicious treat for your lips and your taste buds – without the nasties!

5. Have you always been passionate about natural and toxin free products? 

I believe in true beauty, real beauty and natural beauty. I believe that in order to be naturally beautiful, that it is essential to take a holistic and natural lifestyle approach. The importance of getting back in touch with nature and being inspired by its beauty and goodness is one ideal I hold on to and have for a long time! 

I have always gone back to the question… “Why would you be so careful to avoid toxins in your food then apply the same ingredients like synthetics dyes to your skin when many of them can be absorbed?”. In my opinion, knowledge is power. My experience in the food science world – career and study – comes hand in hand with increased awareness of the toxins present in our everyday lives. I quickly focused on shifting little elements of mine, and my family’s lives. – I have managed to simplify my face care routine to 2 products, have gone toxin free with my deodorant, toothpaste, nail polish and hair care. Of course this is not limited to just food and cosmetics – everything that touches me, my family, our bodies and our space from washing powder and detergent, to organic bed linen and wooden floors, it’s all a part of the one big picture.


6. Which lipstick shade is your go-to?


Oh…to pick one?!

My top 3 would have to boil down to… 

1. Rose Lime is my number one go-to for moisturising, it’s the same colour as my lips but better! With an amazing lime and ginger taste. I find myself reaching for this shade, especially in summer to match my summer tan & yellow complexions. 

2. Nude Pink is one of our 2 new shades we released for Lük Kissmas Campaign, it’s so light & pretty – it’s become my go-to if I’m running out of the office for a lunch meeting or when I want a gentle ‘lift’ to my appearance! 

3. Tangerine Pomegranate is within snatching distance when I’m in need of some colour… it’s a gorgeous shade with a bit more pigment than the others but with the same pretty lustre! 


Rose Lime                                                  Nude Pink                                       Tangerine Pomegranate

7. What is your go to beauty care tip? 

It’s a shower tip!

Shower Oils… take your pantry staple olive or avocado oil and rub-a-dub-dub whilst in the shower, for an instant moisture boost! It goes on quickly and no your towel and body are not left greasy!

The other… waterless beauty balm of a night time, I’ve been incorporating it into my routine for the past 20 years! 

Gluten Free Blueberry Pancakes

Gluten Free Blueberry Pancakes

Easy, fluffy gluten free pancakes for International Blueberry Pancake Day…


 . Large punnet of blueberries

. Cocos coconut topping cream

. 1 1/4 to 1 1/2 cups of gluten free all-purpose flour

. 3 tsp baking powder

. 1/2 tsp salt

. 1 tbsp sugar

. 1 egg

. 1 1/4 milk

. 3 tbsp melted butter

Prep time: 5 minutes

Cooking time: 10 minutes

Servings: 10 pancakes

Lets Begin…

  1. In a large bowl, sift together the flour, baking powder, salt and sugar.
  2. Make a well in the middle and pour in the milk, egg and melted butter; whisk until smooth.
  3. Heat a non-stick pan over a medium-high heat. Melt some butter in the pan.
  4. Scoop 1/4 cup of batter for each pancake. Flip over when bubbles form.
  5. Serve with Coconut topping prepared as instructed on packaging, a sprinkling of blueberries and any other toppings of your choice.


Top tip:

You could add some roughly chopped blueberries into your pancake mixture for juicy pops of



Time saver:

If you don’t have time to make the mixture from scratch, WholeLife sell pre-prepared gluten & dairy free pancake mix.

Dig in!