Get the Glow (3 page)

Q: What do I do if I’m hungover?

A: I know, I know, alcohol is part of our culture nowadays – so if you’re going to have a proper session, it’s good to recover the healthy way.

• Step 1: Rehydrate – drink at least 3 litres of water that day, and add a pinch of sea salt to help restore lost minerals.

• Step 2: Get some electrolytes back into your system with a bottle of coconut water and a banana.

• Step 3: Eat some veggies. Your body needs a variety of nutrients to heal the damage. Stay away from the kebab store and instead make my Fried Eggs with Bacon and Roast Vine Tomatoes or Breakfast Smoothie Bowl (
here
and
here
).

• Step 4: Sleep it off. Don’t try and sweat it out at the gym; take the day to relax.

FAT:

friend

OR FOE?

week two

So you’ve ditched the sugar, now it’s time to get the foodie glow.

escape the low-fat mind-trap

It’s time to switch your low-fat habits for a love of healthy fats. Now, before you run a million miles with your full-fat phobia, hear me out . . .

I know past diets have told you that if you eat fat you’ll gain fat. But, low fat = high sugar. When food manufacturers extract fat, they pack in the sugar to mask the lack of flavour. The high sugar content in these so-called healthy alternatives make you eat more and buy more (clever marketing, hey?). When I tell my clients to eat whole (full-fat) yoghurt they look at me in shock. You’re probably thinking exactly the same thing . . .
isn’t it going to make me fat?

It’s actually the opposite. Full-fat tastes better, it fills you up so you don’t eat as much, it nourishes your beautiful body, and it will help curb those sugar cravings. ‘Full-fat’ isn’t even loaded with fat – it’s just how it was naturally designed to be.

why is fat so good for us?

• Healthy fats provide essential fatty acids that your body physically can’t produce for itself.

• Healthy fats are concentrated sources of energy.

• They help to maintain your cell membranes.

• They keep the nervous system in working order.

• They boost the body’s immune system.

• 
They help you have healthy hormones.

• They act as carriers to enable the body to absorb super-important fat-soluble vitamins A, D, E and K.

• They also slow down absorption, so our feeling of fullness and satisfaction after a meal lasts longer.

• They also make your food taste delicious!

what healthy fats should i eat?

Healthy fats are a crucial part of a well-balanced meal, so aim to get them in every meal. Here is a list of great sources of healthy fats:

• 
Coconut oil:
Packed with medium-chain triglycerides that get used upfront as energy. It’s the best oil to cook with, as it has a high smoking point and doesn’t denature with heat.

• 
Olive oil:
Bursting with antioxidants that help prevent cell degeneration in your skin, and counter ageing. Perfect for drizzling over salads and roasted veggies.

• 
Avocado:
Packing an impressive load of goodness, avocados are a great source of biotin, which helps to prevent dry skin, brittle hair and nails. Throw it into salads and smoothies or have with eggs in the morning.

• 
Nuts:
Loaded with the amazing antioxidant vitamin E that helps to keep your face looking rejuvenated and youthful. Enjoy a handful as a snack, or add to smoothies and salads.

• 
Seeds:
High in zinc, which helps maintain collagen and promotes new skin growth. Toast them in coconut oil and cinnamon and toss over your breakfast bowl.

• 
Pasture-raised meat:
Rich in omega-3 fatty acids that reduces inflammation and redness in the skin.

• 
Cold-water fish:
Mackerel, salmon and sardines are all great sources of omega-3 fatty acids. Salmon also contains astaxanthin, a carotenoid with anti-inflammatory properties that can also improve skin elasticity.

• 
Free-range eggs:
The most complete food! Eggs are an awesome source of protein as well, and they help to repair cells that have suffered free-radical damage from pollution and poor diet. Eat them poached, scrambled, folded or in an omelette. Always serve with some veggies, too.

• 
Natural organic dairy:
Rich in vitamin B2 (riboflavin), vitamin B12 and vitamin B5. Riboflavin is necessary for cell growth and regeneration,
and protects skin cells from oxidative damage. Add fresh goat’s cheese to salads, mix Greek yoghurt and honey as a dessert, or mix in with fresh mint and olive oil as a yoghurt dip.

dairy: dos and don’ts

Dairy can be good for some people. It contains B vitamins, which aid cell metabolism and growth, giving you glowing skin and reduced blemishes.

There is good cheese and bad cheese; stick to fresh cheeses like goat’s cheese, feta and mozzarella. Avoid processed cheese, and anything that looks too dyed and contains preservatives and flavourings. And if it’s peelable . . . bin it.

Even with fresh cheese, though, don’t go too mad – but a little sprinkle of goat’s cheese in your salad is a lovely addition.

TOP TIP: Order a cheese platter over a sugary dessert when out for dinner.

When it comes to milk, opt for organic full-fat (from cows, goats or sheep). Buying organic is important! It is loaded with more omega-3 fatty acids and vitamins than other milk.

If you find dairy doesn’t work for you, swap it for some almond milk, rice milk, oat milk, coconut milk or coconut yoghurt instead.

why did fat get such a bad rep?

Well the problem with fat is that people label it all the same. But, as you now know, not all fats are bad!

The ones to watch out for are trans fats. These can clog the arteries, release free radicals into the body and cause inflammation, making you both fat and toxic. They occur in many processed and ready-to-eat foods, diet foods, margarine, processed meats and hydrogenated oils. Trans fats increase the shelf life of foods, but can contribute to obesity, cancer, heart disease and infertility.

switch your mindset

This new way of eating is all about crowding in, rather than cutting out.

Your skin is a reflection of your internals; it always reveals when you are eating well. You can absolutely eat your way to glowing skin; all you need to do is pack in the good stuff.

Here is a list of my top skin-glowing foods:

• 
Red peppers:
These are amazing sources of vitamin C, which helps regulate the structural protein collagen, keeping your skin taut and toned. Cut them up for a snack, or throw them in stir-fries or salads.

• 
Chia seeds:
Super-rich in omega-3s and calcium. If you’re a veggie, make sure you get some of these into you! They soak up ten times their weight in water, and hydrate your body to give you glowing, dewy skin. Sprinkle them over your salads or yoghurt for a bit of crunch and texture, or make my Three-Ingredient Banana Chia Pudding (see
here
).

• 
Brazil nuts:
These contain the amazing trace mineral selenium, which helps to protect the skin from cell damage. Sadly, due to our overworked soils, we don’t have much selenium in our diet, but just two of these nuts will load your body up with your daily dose. You can also pop them into your morning smoothie or brekkie bowl.

• 
Liver:
Yes, liver. It’s an amazing source of vitamin A (and other fat-soluble vitamins). Vitamin A promotes cell turnover and gives you healthy skin. Liver isn’t something you can find easily, but ask your butcher. You can sauté it in some spices and coconut oil and then pop it into salads. It tastes delicious, I promise.

• 
Kale:
Head cheerleader for a reason, this veggie is an excellent source of iron, vitamin C and sulphur. Sulphur is necessary for collagen synthesis (which falls short as we age). Sauté some kale with a side of eggs in the morning, or steam it with some fish for a sumptuous supper.

• 
Oysters:
A little bit fancy, these delicacies provide a super source of zinc – an essential mineral that plays a role in your immune function, protein synthesis and cell division. It protects the skin from UV radiation and acts as an anti-inflammatory agent. A more budget-friendly option for zinc is a handful of pumpkin seeds.

Look at it as an exciting adventure as you introduce all these new foods into your diet. You will be so spoilt for choice that you won’t have time for junk food. This positive mindset will help you every step of the way.

eating out

This six-week plan isn’t really a diet – it’s a lifestyle. I want you to take it seriously, but it also has to fit in around you. So of course you can eat out – don’t be a hermit, enjoy yourself! Just choose the cleanest meal possible:

• 
Avoid added sugar and hidden sugars:
Steer clear of dishes that include the words caramelised, glazed, BBQ sauce, or sweet and sour.

• 
Pass on the bread basket:
If it sits there in front of you, you will be sure to grab a bite.

• 
Substitute when you order
: Swap chips for steamed vegetables, or have a side salad instead of bread.