Section 2

EATING FOR BEAUTY

‘ANY FOOD THAT REQUIRES ENHANCING BY THE USE OF CHEMICAL SUBSTANCES SHOULD IN NO WAY BE CONSIDERED A FOOD.’ John H. Jobe

THE PROTEIN MYTH

It’s funny – before you become vegan, nobody cares where you get your protein from. But if I tell people now that I don’t eat meat, fish, dairy or eggs, their most pressing question is always the protein one. We have been conditioned to believe that the only worthwhile sources of protein are chicken, eggs, meat and fish. I understand that people love their fry-ups, steak dinners, Sunday roasts and scrambled eggs. These meals are often a big part of a person’s weekly routine. I’m not suggesting that you give them up forever, but for the best beauty and health results, it’s important to reduce the amount of animal protein you eat and get creative with the many wonderful sources of nutritious plant protein. It’s also a good idea to step away from the status quo and to think beyond the messages that food marketing has bombarded us with for so long.

WHAT IS PROTEIN?

Since its discovery in 1839, protein has been consistently associated with meat. Think of the first food that comes to mind when you say the word protein. It’s probably beef, or perhaps chicken. Yet there still seems to be a lot of confusion about sources and types of protein. What are good sources? If I give up meat will I become protein deficient? Do I need protein powder and other supplements to build muscles? How do vegetarians get their protein? Do I need to combine different types of plant protein together in the same meal?

It feels like everywhere we look these days, protein is being touted as the wonder nutrient. The message is that we can never get enough protein. Protein is an extremely important part of our diet. It’s essential for growth and repair in our bodies and for the production of transport molecules, enzymes, hormones and antibodies. It helps to improve calcium absorption, making it an integral part of bone health, and it helps to improve muscle strength by repairing torn muscle fibres through exercise and everyday wear and tear.

AMINO ACIDS

In total, there are 23 amino acids. Fifteen of these can be made by your body on its own. The remaining eight are known as essential amino acids because they cannot be stored in the body and must be eaten in your diet on a daily basis. A food that contains all eight is called a complete protein. Like beads on a necklace, they form together in various sequences to build the proteins needed for the many everyday biochemical processes in your body. Meat, chicken and eggs are heavily promoted as the only real protein source for building and they go hand in hand for many. But you cannot expect that eating meat will simply turn directly into muscle in your body. We don’t just absorb the muscle of an animal into our own muscles. It must first be broken down into amino acids and then they’re rebuilt into the protein chains specific to human muscles. These amino acids come from either your diet or your body’s own store. If a chronic shortage of amino acids develops, this building ceases to continue and lean muscle may be used to support the body’s repair. Your health and beauty will be affected, as lean muscle is so important for a speedy metabolism. Amino acids must be replaced regularly through your food choices. You don’t even have to combine different plant protein source into the one meal because your body is cleverly designed to be able to store amino acids and release them as they’re needed throughout the day.

Eating some protein with every meal or snack is a great habit to get into as it keeps the levels of amino acids continuously topped up and helps to stabilise blood sugar levels. I add nuts and seeds, nut butters, sprouted lentils, quinoa, tempeh, green veggies and many other great sources of plant-based protein to almost all my meals and I often add a scoop of raw vegan protein powder to post-workout smoothies or use it to make tasty protein balls. It’s pretty much impossible to design a diet sufficient in calories and based on whole plant foods that’s deficient in any of the amino acids. The one exception could be a diet based purely on fruit.

Hemp seeds are one of my favourite complete plant proteins to add to salads, soups and smoothies. Just 3 tablespoons of hemp seeds provide 10 grams of protein to help you feel full and keep blood sugar levels steady.

PLANT PROTEIN BOOSTS BEAUTY

There are numerous sources of plant-based amino acids built into a nutrient-rich package to shed extra pounds, bring out your beauty and make you glow with health. When I first switched over to a vegan diet, I was amazed at the variety of foods available. Gone were the tasteless egg whites, processed protein powders and fat-free cottage cheese, and in their place I began eating an abundance of vibrant plant foods.

GREENS

Green vegetables come in a nutritionally perfect assortment of fibre, phytonutrients, minerals, vitamins, antioxidants and essential fatty acids. Calorie for calorie, leafy greens are the most nutritious type of food to eat.

NUTS AND SEEDS

Nuts, seeds and nut and seed butters are packed with protein and essential fats for health and beauty. Eaten raw, almonds, walnuts, chia seeds, pumpkin seeds and many others are a superb source of plant protein. However, they are a dense food, so about a handful a day is a good amount to aim for, or a little more if you’re extremely active or trying to gain weight.

Our shops and supermarkets are full of roasted and salted nuts and seeds, but they will benefit your health most when eaten in their natural state. Roasting them can destroy their amino acids and healthy fatty acids, plus they’re often cooked in unhealthy vegetable oils.

BEANS AND LEGUMES

All varieties of beans and legumes are another excellent source of inexpensive plant protein and are a staple in my diet. I always have a sprouting jar in my kitchen filled with lentils, chickpeas, broccoli seeds, alfalfa and adzuki beans. Once I have soaked them for a few hours to stimulate germination, they only take a couple of days to fully sprout. It’s like having my own greenhouse on speed on my windowsill! But in cooler months, cooked beans and legumes add a satisfying warmth and density to the diet without having to worry about gaining ‘hibernation weight’ over the winter, because beans are naturally low in fat and high in fibre. They’re also high in minerals like iron, calcium and magnesium, plus vitamins and phytonutrients to fight against ageing.

It’s better to avoid canned foods altogether due to the various chemicals in them, so I advise buying dried beans in bulk and soaking and cooking them yourself. To cook dried beans, first soak the beans in a large bowl of water overnight, ensuring they are completely submerged in the water. The next day, drain the beans and transfer them to a large saucepan. Cover them with double their volume of water and bring them to a boil for 5 minutes. Cover partly with a lid, reduce the heat and simmer for approximately 1 hour, until the beans are cooked through and tender. Add more water if necessary to keep the beans submerged while they’re cooking. Drain well and use as required in the recipe.

PROTEIN POWDERS

I used to drink the popular whey-based protein shakes every day, and their slick marketing promised to transform me into a sleek, ripped athlete. It didn’t happen! Unfortunately, protein powders are usually highly processed, heat treated and full of preservatives. You can get all the amino acids you need from real food. But if you’re a gym-goer and you feel that you need an extra boost after a weights workout, then I recommend a good-quality hemp protein powder or the Sunwarrior raw vegan protein powder. After a tough gym session, I usually pop a scoop or two of Sunwarrior protein powder into a smoothie with spinach, blueberries and unsweetened almond milk to boost my muscle recovery.

HIGH-PROTEIN DIETS: THE UGLY TRUTH

Over the past few decades, high-protein, low-carb diets have surged in popularity, yet based on the scientific research that is now emerging, the potential health risks are huge. I’ve tried high-protein diets in the past, drawn in by the hype, and they left me tired, lethargic, foggy-headed and grumpy, with bad breath and no energy to exercise. Yes, they can help to reduce a bit of bloating and you may lose a few pounds of water weight, but that shoots straight back on the moment you eat a regular meal.

High-protein diets based on animal foods can often lack the fibre, phytochemicals and other nutrients you need for optimal health and beauty. Apart from the many health dangers, the fact is that high-protein diets will cause you to age faster because they’re based on foods devoid of fibre and low in the nutrients and antioxidants needed to mop up the free radicals circulating in your system. A surplus of animal protein foods will not boost your beauty or give you glowing skin and shiny hair. Instead, they leave an acidic residue in your blood after digestion, which challenges your body to balance itself with alkaline minerals.

CHOOSE ANIMAL PROTEIN WISELY

The mentality of eating all the animal protein you can in a meal will not improve your beauty or health in the long term. While you don’t need to eat meat for nutrition, there are plenty of reasons why you might still want to include animal-based foods in your diet. My advice is to simply choose wisely and enjoy it in moderation, balanced out with plenty of fresh, whole plant foods. Eating a serving of meat, poultry, fish or eggs a maximum of two to three times a week is enough, and try to eat them for your evening meal so your body can spend time digesting. Buy organic, free-range, grass-fed meat that is free from hormones. A local farmer or trusted family butcher is often the best option, and it helps to know that the animals are treated as humanely as possible. If you do choose to eat meat, then small quantities of very good-quality animal protein are better than large amounts of lesser-quality meat.

Oily fish is a better option than meat as it’s easier to digest and comes with the added benefits of essential omega-3 oils. But I still recommend that you limit fish and seafood to once or twice a week. Like other animal protein foods, it digests to leave an acidic residue. Fish is also known to be a polluted food and is often contaminated with mercury, dioxin and PCBs. The best choice is wild salmon for its fatty acids, but don’t confuse this with Atlantic salmon, which is farmed. Farmed fish can also be fed various dyes to give them that characteristic pink salmon colour, which you definitely don’t want in your precious body!

BEAUTIFUL CARBOHYDRATES

Who doesn’t crave an enormous feed of bread, pasta, spaghetti, rice or mashed potatoes when the evenings get chilly and dark? Carbohydrates are the ultimate comfort food. They create a warm, full belly and sleepy contentment. We’re so accustomed to seeing ‘low-carb’, ‘carb-free’ and ‘sugar-free’ written on food packaging, and many popular diets have demonised carbs and made carbcounting popular. But carbs deserve a second chance. They’re not all that bad!

The best carbs you can eat for beautiful skin and a lean body are the unprocessed, complex type. They contain plenty of fibre, which means that they take longer for your system to digest, release their glucose slowly into your bloodstream and keep you satiated for a much longer period of time. They will also boost your beauty and health the most and help you to maintain your ideal weight.

Starchy vegetables are incredibly good for your beauty and health. They’re a great addition to a meal as they’re so filling and rich in fibre, vitamins and minerals. The very best types include sweet potato, all types of squash and pumpkin.

Gluten-free grains are another wonderful and satisfying way to add high-quality carbs to your diet. The best choices are quinoa, millet, amaranth and buckwheat, as they’re easy to digest and leave an alkaline residue in your blood. Brown, black and wild rice are also great choices and go well with veggie curries and stews and can even be added to soups to make them more filling. Most of these grains can be found in good supermarkets and they tend to be pretty inexpensive, making them a nutritious option for those watching the pennies. I often make a big batch of quinoa with veggies, which can be stored in an airtight container in the fridge for a few days. Compared to white rice or refined wheat-based carbs like pasta, bread and couscous, these grains are of far superior quality and will add good nutrition, fibre and density to your diet without affecting blood sugar levels or causing bloating and weight gain.

Beans, peas and lentils are another ideal type of starch. They also just so happen to be high in fibre, protein and essential minerals like iron and calcium. All varieties of beans, lentils and peas should feature in your diet regularly. They help you to feel full and satisfied and are incredibly versatile.

REFINED CARBOHYDRATES

Avoid refined carbohydrates as much as possible. These include white flour, breads, pastas, pastries, white rice, crisps, many breakfast cereals and most packaged foods, such as biscuits, cakes, crackers and baked treats. The refinement process used to produce these foods removes the bran and germ of the grain, which depletes it of fibre and many of its vitamins, minerals and other nutrients. Other refined sugars to avoid include sucrose, lactose, fruit juice concentrates and glucose-fructose corn syrup. Drinking alcohol also places heavy stress on blood sugar control in the body and can cause levels to fluctuate.

Refined sugar is one of the most damaging foods you can eat, as it creates extreme fluctuations in energy, intense cravings for another sugar hit and emotions including anxiety, depression, anger and negativity. Your brain is the first to suffer from low blood sugar levels, as it depends on glucose as its main source of energy. Simple carbs offer a quick burst of energy to the body, but this can also cause your blood sugar to quickly rise, as it triggers the pancreas to release insulin, which stores the excess glucose as fat. You’ll often experience a crash a few hours later, creating a cycle of cravings and addiction.

The problems begin when carbohydrates are refined, as they’ve had their fibre and many of their vitamins, minerals and other nutrients removed, and the rate that they get absorbed into your blood quickly increases. This causes an emotional and physical roller coaster of sugar highs and lows. Forcing the pancreas to consistently produce insulin may eventually lead to insulin resistance, which has been associated in numerous clinical trials with obesity and illness. We donate plenty of our own energy to digesting these foods, but as they’re so devoid of nutrients, they rob us of valuable energy and deplete our body of its vital beauty nutrients, including magnesium, vitamin C needed for plump skin and B vitamins for energy production and weight loss.

The very best way to stabilise blood sugar levels to feel calm, balanced and satisfied throughout the day is by eating a diet high in fibre and complex carbs. If you battle with your weight, constantly snack on sugary treats and suffer from energy highs and lows, then it’s an addictive cycle that must be broken. Refined sugar is the worst type of food you can eat if you’re trying to lose body fat and improve your energy levels.

SUGAR ADDICTION

I was a sugar addict in my teens and early twenties. I ate foods that I thought were healthy because they were labelled ‘low-fat’ or ‘fat-free’, but they were actually packed full of refined sugar. Diet yoghurts, cereal bars, sweetened instant coffee, baked beans and packet soups all featured in my diet. Energy drinks made their way in during stressful university exam times too. I used to crave jelly sweets, sugary ice pops and chocolate and needed to get my fix regularly. On those frequent trips to the student bar, I always ordered a brightly coloured, sickly sweet blue or pink alcopop. So I know exactly what it’s like to be in the grasp of a sugar addiction. Sometimes we’re not even truly aware of it or live in denial of it. But looking back, I really struggled with my fluctuating energy levels, emotions and skin breakouts. I was always sporty and played netball and went to the gym and Pilates classes regularly, so I was lucky that my weight stayed pretty stable. But I often battled colds, flu, sniffles and niggling health problems linked to a low immune system, because sugar is known to damage our special immune system cells and leave us more vulnerable to illness.

When I decided to quit sugar completely overnight, I struggled at the beginning. Our taste buds renew themselves every 10 days, so we can change the way we taste foods quite quickly. Three weeks is generally a good length of time to aim for to drop a habit and get rid of cravings. Now, refined sugar tastes sickeningly sweet to me and I can immediately tell if it’s been snuck into my food. Fruit is sweet enough for me now, and if I’m really craving a sweet treat, I’ll make a healthy dessert or whizz up a smoothie.

REFINED SUGAR AND PREMATURE AGEING

Sugar doesn’t just wreak havoc on your weight, emotions and health; it’s also one of the worst foods to eat if you want clear, young-looking skin. It’s a sly villain, tempting you with its taste and causing chaos to your body and beauty.

According to dermatologist and nutritionist Dr Nicholas Perricone, sugar is as bad for your skin as it is for your waistline. When your body breaks down carbs to glucose during digestion, your pancreas releases insulin to deal with the increase in blood sugar levels. But the insulin spike you get when you eat processed or sugary foods is described by Perricone as ‘a burst of inflammation throughout the body’, which damages your connective tissues too. This inflammation creates enzymes that break down the important proteins responsible for your skin’s structure and firmness, called collagen and elastin. Over time, this creates crow’s feet, fine lines and sagging skin, especially around the jowls.

But sugar also speeds up the rate at which your skin ages through a process called glycation. Digested sugar attaches itself to your skin’s collagen and forms advanced glycation end products, which is appropriately shortened to AGEs. These cause the important protein fibres in your skin to become hard and stiff instead of soft, plump and supple. This shows up on your skin as lines and wrinkles, sagging and dullness. Furthermore, having AGEs in your skin also makes your complexion far more susceptible to toxins in cigarette smoke and UV damage, particularly as you get older. Glycation can also worsen acne and rosacea. Unfortunately, the signs of damage from glycation tend to show themselves from about the age of 30: an accumulation of hormonal changes, sun damage, oxidative stress from the environment and the creation of AGEs from our diet. In our childhood, teens and twenties, our body is much better able to repair any damage and produce plenty of collagen. As we get older, toxic damage builds up and our ability to repair decreases.

Even healthy foods like fruit, veggies and certain grains turn to glucose when digested, though in a much less damaging way, plus they contain antioxidants and other nutrients to dampen down inflammation and mop up toxins. Also, there’s no way you could cut out all carbs because glucose is so integral to all of your metabolic processes. It keeps us alive! For most healthy individuals with nothing wrong with their glucose levels, the process of glycation is a normal part of life and happens at a gradual rate. But your diet and lifestyle choices can really speed up the ageing process. Glycation can’t be halted completely, but it can be slowed down. A high-sugar diet plus smoking and not taking care of your skin in the sun are three of the main factors in ageing.

GLUCOSE-FRUCTOSE SYRUP

High-fructose corn syrup is one of the very worst types of sugar for ageing us quickly. In the US it’s called high-fructose corn syrup, but in Ireland and the UK it’s known as glucose-fructose syrup. It’s a cheap and refined type of sweetener made from corn and is often found in fizzy drinks, cereals, biscuits and other sweet baked snacks. It contains glucose and a very high level of fructose, which actually gets changed to and stored as fat even more quickly than glucose.

Glucose-fructose syrup hits your liver straight away and has been linked to the development of fatty liver disease, even in those who don’t drink alcohol. Keep it away from your delicate body, as refined sugar and starch will impede weight loss and damage your looks. You don’t need it in your life and the cycle of sugar addiction can be broken! To preserve your skin and keep it looking young for as long as possible, I strongly advise you to either totally eliminate sugar or dramatically reduce it from your diet. This means checking packaging, as it can sneak into many savoury foods as well as the more obvious sweet foods, such as pasta sauces, soups, chutneys, bread, cream cheese, crackers, dips, dressings, jam, yoghurts, cereals, juices and junk foods. I used to be addicted to tomato ketchup and sweet chilli sauce and put them on everything. I sadly waved goodbye to them when I cut out sugar and now they taste unbearably sweet to me.

SAFE SWEETENERS

Humans are naturally drawn to sweet tastes, and it’s absolutely fine to enjoy sweet treats in moderation. My favourite sweetener to use is stevia, which I buy as a liquid and as a powder. It’s sold in most health food shops and some supermarkets, but take care that you don’t buy the version of stevia mixed into Splenda, as that’s a chemical sweetener to avoid. I also like to use xylitol, which is a natural sugar alcohol. Organic dried and fresh fruit make excellent sugar substitutes for desserts too. Try blending together summer berries with vanilla seeds for a healthy coulis. Other safe sweeteners include honey, which isn’t vegan but can be used in moderation. Make sure it’s local, raw, organic honey for the most benefits. High-quality, organic maple syrup is another sweetener I like to use in occasional sweet treats, as it has such a rich flavour. Again, only a small amount is ever needed, and although it’s not raw because it has to be heat treated, it’s still less processed than agave. Blackstrap molasses is rich in iron, calcium, copper and magnesium and works well in baking. Coconut sugar and coconut blossom nectar are also good choices.

AVOID AGAVE

Agave has been marketed as a healthy, all-natural sweetener with a low glycaemic index, but it has actually been highly processed before it reaches your desserts and pancakes. However, the major problem with agave is that is contains up to 90% fructose, which is far more than glucose-fructose syrup and is bad for your weight, health and complexion. Agave is simply not worth the health risks and it won’t support your beauty and body goals.

SAY GOODBYE TO GLUTEN

‘Gluten-free’ is increasingly used to sell various food products, but is it all a bit of a fad and an excuse to avoid carbs? And what exactly is gluten anyway? Gluten is the protein found in wheat, barley and rye, but oats can contain it if they have been crosscontaminated by gluten grains in transport and storage. It’s what makes bread chewy and delicious, and it’s also found in beer, soy sauce, pasta, bagels, sauces, pizza, crackers, cake, soups, ice cream, some veggie burgers, biscuits, sausages, breakfast cereals and many other processed foods.

Ever since dietary guidelines called for us to lower our intake of fat a few decades ago, the Western world has become fatter and sicker than ever before. Refined sugar is definitely a culprit, but modern wheat has been genetically altered from the staple food of our ancestors to enable the manufacturers of processed food to get the greatest yield for the lowest cost.

GLUTEN SENSITIVITY

You may have heard of the link between coeliac disease and gluten, but wheat can actually be responsible for more than just coeliac disease. A lesser-known set of serious side effects of gluten consumption is referred to under the umbrella term ‘non-coeliac gluten sensitivity’. This is a sensitivity to gluten that does not show up as intestinal issues, but according to research it can lead to health conditions like arthritis, depression, eczema and psoriasis. Persistent acne and weight gain are two other major symptoms associated with non-coeliac gluten sensitivity. Gluten can trigger inflammation in the body, which often manifests in our skin as acne. It’s accompanied by a disruption in friendly gut bacteria and greater intestinal permeability. Wheat is not a beauty-boosting food and it won’t help you to achieve your utmost health potential.

If you find it impossible to clear up your skin or lose those few extra stubborn pounds no matter what you do, it’s time to look at the role of gluten in your diet. Moving to a gluten-free diet will enable more fruits, veggies, nuts, seeds, avocados and gluten-free whole grains to be a part of your diet, which will also help to heal your skin.

There are so many nutrient-rich foods available to replace wheat products, like quinoa, millet, buckwheat, brown rice and amaranth. There’s also a multitude of flours available to replace regular flour in baking, including chickpea, brown rice, coconut, buckwheat, almond and quinoa flours. There are plenty of gluten-free products on the shelves now and they can be so helpful if you are transitioning away from gluten, but read the ingredients list carefully and avoid anything overly processed.

THE F WORD

Fat. It’s a dirty word, right? Nobody wants to be called the F word, and low-fat or even fat-free foods have become a staple for the figure-conscious amongst us. Yet fat is essential to life itself. Fat helps to keep your joints supple and your skin soft and youthful, and polyunsaturated fats are essential components of nerve cells and cell membranes.

Your liver can synthesise enough cholesterol to carry out its important functions in the body, but essential fatty acids (EFAs) are needed for optimal health and cannot be made in the body. Therefore, it’s crucial to include the right balance of EFAs in your daily diet from specific foods. These are omega-3, omega-6 and omega-9 fats. People generally eat too many omega-6 and 9 fats in animal-based foods, vegetable oils and margarine, but many are borderline deficient in omega-3 fats. A large proportion of clients I’ve seen and treated have shown classic symptoms of an omega-3 fat deficiency.

One of the major health benefits of EFAs is their powerful ability to reduce inflammation in the body, too much of which can lead to skin problems and poor health. Good plant-based food sources include flaxseeds, hemp seeds, chia seeds, raw walnuts, leafy green vegetables, avocado and micro-algae, such as chlorella and spirulina. In fact, micro-algae is the finest source of these essential nutrients because the oil has the optimum balance of DHA to EPA. Your body puts it directly to work without the multi-step conversion processes of other forms of omega-3.

It’s a great idea to include a serving of one of these foods in your diet each day. It’s an added beauty incentive that your skin is one of the first places you will really notice an improvement in when you start adding more healthy fats to your diet. Mine became softer, smoother and less prone to dryness, especially during the winter months.

BAD FATS

Unfortunately, our modern diet tends to be based on too much of the wrong type of fat. Fat is the most concentrated form of energy available to us, but we only need small amounts of essential fat. As an adult, about one-third of our daily calories should come from fat. For optimal health, beauty and your ideal weight, it’s important to reduce your intake of saturated fats, cholesterol and trans fatty acids. Trans fatty acids, found in most processed foods like commercial cakes, biscuits and margarine, have been associated with ill health. Saturated fats and cholesterol are found primarily in animal products such as meat, cheese, chocolate, ice cream and milk. It’s the marbling you can see in meats like beef and pork. We do need some saturated fat to allow our liver to make cholesterol, but too much can raise blood LDL cholesterol. The easiest way to reduce levels of saturated fat and cholesterol is to eat less animal foods and more low-fat, high-fibre plant foods, such as fruit, vegetables, legumes and gluten-free grains.

VEGETABLE OILS

It can be all too easy to overeat oils because they lack the fibre to tell us when we’re feeling full and are packed with calories, as they’re 100% fat. I avoid oils almost completely and rarely cook with them at home, because eating the whole source of the food is so much more beneficial. For example, I eat whole olives rather than olive oil. Even the cold-pressed extra virgin olive oil drizzled on your salad will cover the nutrients in a coat of fat and slow down the rate that they’re absorbed at. Yes, we need fat to help the absorption of various vitamins, but a handful of nuts and seeds or a few slices of creamy avocado will do that job perfectly.

COCONUT OIL

Coconut oil is a great fat to cook with because it has a high smoke point and doesn’t produce toxic compounds when heated. But other types of cooking oils are amongst the most ageing, fattening and unhealthy oils you can consume. Think of the heated cooking oils used to fry chips, burgers and other fried foods. Eating this type of fat too often can lead to weight gain, premature ageing, acne and other skin complaints as well as placing a strain on your liver and digestive system. While coconut oil is still pure fat and needs to be eaten in moderation because it will fatten you up if you enjoy too much too often, it’s an excellent addition to desserts, stir-fries and roast veggies. It’s an oil that’s easy to digest and is used as a source of quick, clean energy. Although it contains up to 90% saturated fat, coconut oil is free from cholesterol and trans fats. Over half of the fatty acids in coconut oil is lauric acid, which has been shown to support thyroid health, and boost metabolism as a result, because the thyroid controls metabolism. Apart from a little cooked coconut oil, always aim to eat fats in their raw, natural and unprocessed state. Your skin, body and brain will really thank you for it.

DAIRY

I’ve already mentioned the visit I made to a dietician soon after I switched to a fully vegetarian diet in my late teens. After just one week of consuming three servings of dairy products a day, as she had recommended, my skin developed an acne breakout and my abdomen was uncomfortably bloated. I immediately cut cow’s milk products from my diet and have avoided them ever since. The acne and bloating disappeared as quickly as they had started. Personally, it’s been one of the most important steps I have taken for preventing problem skin and spotty breakouts.

Throughout my years of clinical training in college and the subsequent work I’ve done with clients, dairy has consistently emerged as a problematic type of food for some people. This was confirmed by the food intolerance blood tests that many of my clients chose to take.

I recommended that these clients seek out calcium-rich dairy alternatives in place of dairy products and advised them on the best plant-based sources of calcium. All reported health improvements within the first four weeks, most notably clearer skin and weight loss. It’s useful for those trying to lose weight to note that a glass of unsweetened Alpro almond milk contains just 32.5 calories, compared to 100 calories in a 250ml glass of slimline cow’s milk.

As you know, nature intended cow’s milk to feed a newborn calf in its early stages of life. Humans are the only species on earth that drinks the milk of another mammal and continues to do so as adults. However, scientists at the prestigious US Harvard School of Public Health have announced that milk is not the best source of calcium for healthy bones, citing widespread lactose intolerance and a high saturated fat content, among other things, as particularly relevant reasons to seek out calcium from plant-based sources:

‘There is little if any evidence that high dairy intakes protect against osteoporosis, and there is considerable evidence that too-high intakes can be harmful. Plus, dairy products can be high in saturated fat as well as retinol (vitamin A), which at high levels can paradoxically weaken bones.’

Yet this is a staple food found in every grocery shop, sold to all of us from school-going age as a great food for humans. In a paper published in the Journal of the American Medical Association Pediatrics, Harvard paediatrics professor David Ludwig, MD, PhD, writes:

‘Humans have no nutritional requirement for animal milk, an evolutionarily recent addition to the diet. Anatomically, modern humans presumably achieved adequate nutrition for millennia before domestication of dairy animals, and many populations throughout the world today consume little or no milk for biological reasons (lactase deficiency), lack of availability or cultural preferences. Adequate dietary calcium for bone health … can be obtained from many other sources. Throughout the world, bone fracture rates tend to be lower in countries that do not consume milk compared to those that do.’

There are arguments for the inclusion of dairy as a necessary and important part of our diets, and many make valid points, such as the level of calcium that can be found in dairy products. However, this was not my experience, or that of a number of my clients over the years, so I look to other foods to satisfy my calcium intake.

DAIRY AND YOUR SKIN

Removing dairy from my diet worked wonders for clearing up my own complexion, and I’ve seen huge improvements in clients who come to me with acne and other inflammatory skin conditions. Scientific studies have confirmed an association between acne and drinking milk, with a 2008 study published in the Journal of the American Academy of Dermatology concluding that skimmed milk contains hormones in large enough quantities to affect our own hormones and lead to acne.

My advice to anyone who suffers from acne is to avoid dairy for three to four weeks to see if that makes any difference. If it does, then getting used to dairy alternatives and high-calcium, plant-based foods is the best option for encouraging clear, inflammation-free skin.

YOGHURT

I know so many health-conscious people who have given up milk and cheese but continue to eat yoghurt. Yoghurt is heavily promoted as the perfect snack for children and fitness fans, but it’s no different to milk. Yoghurt is advertised as being a great source of friendly probiotic bacteria, but many of these products are full of refined sugar, which actually feeds the unhealthy gut bacteria and encourages it to flourish. Sauerkraut, dairy-free kefir and probiotic capsules as well as a high-fibre, whole foods diet are all far better ways to look after your gut flora.

WHAT’S THE ALTERNATIVE?

Dairy products may be promoted as the best source of calcium for growing and maintaining bone mass, and it’s true that they do contain plenty of calcium. But plant sources of the mineral generally contain magnesium, potassium, folic acid, boron and vitamins C and K, which are all essential for laying down bone. Both vitamin D and magnesium are important for the proper absorption of calcium. Dairy products are not a very good source of magnesium, and consuming too much will actually block magnesium from being properly absorbed.

Calcium-fortified plant milks are widely available in shops, supermarkets, hotels and restaurants these days, so finding a dairy alternative that suits your taste and budget shouldn’t be a problem. When I removed dairy from my diet, I lost weight, my energy and fitness improved and I felt better than ever before.

THINK GREEN AND LEAN

The best foods to eat for both calcium and magnesium in easily absorbed forms are dark green leafy veggies like spinach, kale, broccoli, Brussels sprouts, cabbage, watercress and turnip greens. Other good food sources include almonds, asparagus, beans and legumes, sesame seeds and tahini, walnuts, Brazil nuts and both fresh and dried figs.

Leafy green veggies, green peas and oats are all superb sources of vitamin K1, which dramatically slows down bone loss. These foods also contain high amounts of calcium and the trace mineral boron to further protect bones. Fruit and vegetables are the best dietary source of boron, and a diet deficient in them may also be low in boron.

VEGETABLES: THE ULTIMATE BEAUTY FOOD

Raw green vegetables are the most important type of food that you need to eat in order to become as bright-eyed, glowing, beautiful, lean and healthy as you possibly can. It couldn’t be easier! There’s no magic pill, potion or lotion in the world that will do what abundant greens can do for your complexion. For the alkalising minerals, amino acids and living enzymes that you need for your health, raw greens are the most nutrient-rich of all foods. Their green pigment, chlorophyll, shares the same molecular structure as the haemoglobin in your own blood, making it a powerful tool in cleansing and reinvigorating your blood and body cells. I eat greens with every meal to get the most benefit. Building meals around big salads or ordering a salad, steamed broccoli or spinach on the side are great ways to get your greens in.

Almost all types of vegetables leave an alkaline residue when they are digested, which makes them especially good for your beauty and health. Eating fresh, organic produce is ideal, of course, but frozen vegetables can be rich in nutrients too if fresh isn’t as easily available. It’s best to avoid canned vegetables altogether, as they can be high in salt, preservatives and other toxic chemicals.

Eating and drinking a lot of raw alkaline veggies will do wonders for your detoxification and healing, but in cooler climates, roasted and steamed vegetables are also a super option. Lightly steaming or stir-frying broccoli, Brussels sprouts, green beans, bok choy and asparagus can make them easier to digest while still keeping some of their vitamins and living enzymes intact. Roasting Portobello mushrooms, tomatoes, peppers, onions and carrots can be a delicious and satisfying component to an evening meal. Starch-based veggies like squash, pumpkin, parsnips, turnips and sweet potato need to be cooked well to be at their most digestible and health-promoting, as they’re bursting with fibre, minerals and beta-carotene for glowing skin.

EAT THE RAINBOW

You may be familiar with the catchphrase ‘eat the rainbow’, and not just from Skittles ads! It’s to remind us to eat a selection of colourful vegetables every day to benefit from their wide array of phytonutrients, minerals, enzymes and vitamins. The colour of your food can tell you a lot about its levels of nutrients and antioxidants. Orange and yellow fruits and veggies are full of vitamins A and C, while greens are rich in vitamins B, E and K and purple plants are packed with vitamins C and K. But it’s really the spectrum of protective phytochemicals found in different colours that matters for your skin, hair and health. For the very best range of beauty benefits, you must add a variety of colourful plant foods to your daily diet.

BEAUTIFUL FRUIT

Fruit is my favourite food, especially the sweet, juicy, tropical types, plus grapes and berries of every variety. They are nature’s candy in a nutritionally perfect package. Fruit also happens to be the most beautifying type of food you can eat, thanks to its rich content of water, fibre, vitamins, minerals and antioxidants. The high levels of polyphenolic flavonoids, anthocyanins and vitamin C in various types of fruit are the main reasons why they help to keep your skin healthy and plump, improve your immune system and protect you from illness. Fruit is also the fastest type of food to digest, breaking down to leave an alkaline residue and supplying you with clean-burning, instant energy.

BERRIES

Berries rank the highest of all fruits for their antioxidant concentration. Just one cup of berries provides all the antioxidants you need in a day to prevent disease and slow down the ageing process. Blueberries, blackberries and cranberries come out on top, followed closely by apples, mangos, melons and peaches. They’re also easy to find in almost all supermarkets, though some are more seasonal than others. Purple, blue, red and orange fruits offer significant beauty benefits – sweet cherries, raspberries, strawberries, black plums and red grapes all contain a staggering volume of antioxidants, vitamins and flavonoids such as catechin, quercetin and anthocyanidin. These are some of nature’s most beautifying compounds, deliciously presented as juicy, sweet, life-enhancing goodness.

EAT FRUIT RAW

Fruit is brimming with living enzymes and delicate vitamins, so it’s best enjoyed in its natural, raw state, as heating can destroy much of the goodness. Dried fruit like prunes, dates, figs and dried cranberries also pack an impressive antioxidant punch, but because they’re lower in water and higher in more concentrated sugar, they’re best enjoyed sparingly and work well in the occasional dessert or sweet treat. Always try to buy organic dried fruit, free from sulphites and other preservatives, added sugar and oil.

HAPPY BANANAS

Ripe bananas are a true feel-good beauty food. They’re high in vitamin B6, which is needed to produce the ‘happy hormone’, serotonin, and the ‘sleep hormone’, melatonin, so eating bananas regularly can improve your mood, reduce cravings for sugar and carbs and lead to a better night’s sleep. They also make a brilliant snack when you’re on the go, as they’re high in fibre, energy and nutrients to keep you feeling satisfied and less likely to reach for sugary or fatty snacks.

FRUIT AND BLOATING

Although fruit is relatively low in calories and almost fat free, some people may experience bloating and water retention after eating it. I used to have this problem when I began transitioning from a high-protein, low-carb diet to a whole foods, plant-based diet. I had previously restricted my fruit intake to just a handful of blueberries a day, as I worried that any more than that would be too much sugar. So when I began adding more sweet fruit to smoothies and eating it as a snack, I did suffer from bloating. But when I began focusing on my digestive system’s health, my ability to digest fruit improved hugely.

You need plenty of friendly gut bacteria to efficiently break down the simple sugars in fruit. If you have been regularly prescribed antibiotics, suffer from thrush or recurrent fungal infections or have been eating a diet high in animal protein, fat or processed food, then you may have an imbalance in the beneficial gut bacteria that you need to properly digest, absorb and assimilate fruit. You will likely experience bloating and discomfort from sweeter fruits. I strongly recommend that you focus on healing your digestive system and eat low-sugar blueberries and citrus fruits rather than sweet fruits for six to eight weeks.

SMOOTHIES AND JUICES

Would you like to have clear skin, shiny hair, strong nails and a lean, supple body without investing a small fortune in beauty treatments? Of course you would! Smoothies are one of the most beautifying of all categories of food and drinks. They should be the foundation of your diet, and they’re a major part of the Eat Yourself Beautiful programme and lifestyle.

Four years ago, I began drinking a green smoothie every morning and it made a noticeable difference to my skin, hair, nails and body shape. I felt leaner and fitter, my skin began to glow and my hair grew stronger and shinier. The secret to smoothies is that they enable you to consume a large quantity of nutrition in one go and in the way that nature intended, with all the fibre, juice and nutrients intact. I have included all my favourite smoothie recipes for you to choose from in the recipe section. Investing in a sturdy blender will really help you to keep on track with your healthy diet.

THE GREEN GODDESS SMOOTHIE

I have nicknamed my favourite green smoothie blend ‘the green goddess’ because of its incredible power to make you feel strong, energetic, beautiful and deeply nourished.

I’m regularly asked if it’s healthy to use fruit in smoothies and juices because of their sugar content, but I always aim to make my fruit and veggie smoothies with 70-80% greens and 20-30% fruit. If you’re new to blending, then you may prefer to use a little more fruit and a few drops of liquid stevia also help to sweeten it. But my favourite combination of baby spinach with cucumber, banana, pineapple, blueberries, mint, ginger and lime is delicious when served ice cold and you won’t even taste the greens, I promise! The fruit hides any ‘green’ flavour, and as it’s blended in its whole form rather than juiced, all the fibre remains intact. This makes it much healthier than fruit juice and prevents a blood sugar spike.

Compared to juices, a smoothie keeps you feeling full and more satisfied. I recommend drinking a green goddess smoothie first thing in the morning after a glass of warm water with lemon. The recipe is here.

JUICING

Juicing is a brilliant way to incorporate a wealth of goodness into your diet. Pure green juice is my top choice, as it’s jam-packed with chlorophyll for cleansed blood and glowing skin, oxygen to regenerate your blood and cells, and living enzymes, vitamins, minerals and antioxidants to restore your body, remove waste products and alkalise the blood. The major difference between a juice and a smoothie is that there is almost no fibre in juice. This means that the goodness of the juice gets absorbed into your bloodstream much more quickly. However, it can also be so cleansing to your body that if you have a less balanced system, you may experience more severe detox symptoms, including headache, chills and joint and muscle aches and pains.

Green juice is natural liquid vitality, delivered straight to your cells. It has numerous alkalising benefits, but it doesn’t keep you full in the same way that a smoothie will due to the lack of fibre. I drink green juice quite regularly, but the green goddess smoothie here is my daily staple as it satiates me for much longer and makes it a useful way to manage body weight. Green juice can be prepared in large batches and frozen ahead of time, as the nutrients remain intact in the freezer. When buying green juice, always make sure that it’s raw, cold pressed and organic if possible. Unfortunately, most commercial vegetable juices are heat treated, which destroys the valuable vitamins and denatures the living enzymes. Dead, denatured food will not build beautiful, vibrant cells. Some of the best veggies to juice include kale, celery, cucumber, beetroot, carrot, parsley, spinach, watercress and wheat-grass. Avocado and banana are best puréed and then added into the juice afterwards. Fruit juice is the most cleansing of all, but I recommend minimising the amount of fruit juice you drink because it hits the bloodstream too quickly and will cause your insulin levels to spike. It’s best to enjoy fruit in its whole form or in smoothies, with the fibre intact, and most of the juice you drink should be green. For an extra immune system boost, try adding a clove of raw garlic if you’re feeling brave! Always wash fruit and vegetables thoroughly before juicing, remove tough skins, apple cores and pips, and if you are using non-organic produce, scrub it well to remove waxes and pesticides.

WATER

Water is an essential nutrient. It’s fundamental to all bodily functions because our body is two-thirds water. It helps to convey nutrients and waste into and out of cells and is needed for water-soluble vitamins like B and C to be used properly.

Each day, we lose around six to 10 glasses of water through our kidneys, skin, lungs and faeces, which is why it’s so important to replace this water by drinking at least eight glasses a day, or more in the heat or if you’re exercising. I’ve watched friends, family and clients transform their skin and health and even lose weight simply by upping their water intake. Did you know that when we’re dehydrated, our brains can often interpret it as hunger? So we reach for a quick snack when we should just take a moment to drink a glass of water.

VITAMINS, MINERALS AND SUPPLEMENTS

Just like protein, carbohydrates, fats, water and living enzymes, vitamins and minerals are crucial for keeping you alive. I am continually asked about vitamin and mineral intake on a plant-based diet and whether I get all that I need. A well-planned plant-based diet will give you all you need, even more than anyone eating a typical Western diet, thanks to all of the veggies, fruits, nuts, seeds, legumes and gluten-free whole grains bursting with vitamins, minerals, antioxidants and fibre to balance your system.

Vitamin and mineral supplements are big business, and it seems that far too many people now rely on supplements over a good diet. They can help to correct certain health issues and are vital in some instances, but high-quality real food is what you need to be reaching for before synthetic supplements. Nature has cleverly designed foods to deliver the nutrients that your body needs in the correct proportions. Vitamins and minerals are important, but it can be dangerous to have too much of a good thing. Always consult a qualified health professional before beginning a course of supplements, as certain nutrients can interact with various medications and cause a risk to your health.

PLANT-BASED EATING AND VITAMIN B12

Vitamin B12 is essential for the protection and growth of the nervous system. If you’re not getting enough, you may develop a form of anaemia, fatigue, dizziness, headaches, memory loss and moodiness. It’s needed for properly digesting, absorbing and metabolising foods, particularly fats and carbohydrates. One of the only vitamins you need to supplement if you are on a plant-based diet is vitamin B12, as it’s found almost entirely in animal protein foods. It’s actually synthesised in the soil by bacteria, which animals consume by eating grass. But the fruit and veggies we buy in supermarkets are usually so sanitised that no bacteria or B12 remain.

The body can store vitamin B12 for up to five years, so deficiencies don’t become apparent immediately. For this reason, it’s a good idea to get your blood B12 levels measured about once a year if you’ve been on a plant-based diet for five years or more. Vitamin B12 can be found in fortified plant milks, nutritional yeast and some sea vegetables, but my advice is to supplement B12 if you’re on a plant-based diet. I use a daily spray under my tongue of methylcobalamin, which is the most effective form of B12 as it gets absorbed straight into the bloodstream.

VITAMIN D: THE SUNSHINE VITAMIN

Vitamin D deficiency is a big problem in colder climates. There are a number of different types of vitamin D, but vitamin D3 (cholecalciferol), which is made in the skin when we’re in sunlight, is the most active form and the type that we need to supplement. Spending just 15 minutes in adequate sunlight three times a week ensures that you’ll get enough vitamin D. But in the more northern European countries there is not enough sunlight between November and March to make vitamin D3 naturally, so supplementing is important for your immunity and even to prevent depression. Some plant foods contain vitamin D, such as oatmeal, dandelion greens, shiitake and chanterelle mushrooms, sweet potatoes and parsley, plus plant milks like coconut and almond are usually fortified with it. I strongly recommend taking a daily vitamin D3 supplement and avoiding too much sun exposure due to the damage and ageing that UV light can do to your skin.

BEAUTY MINERALS: IRON AND ZINC

Every single cell of your body relies on a constant supply of minerals to stay healthy and to function at their top potential. Minerals are absolutely essential for your beauty, vitality and a healthy, fit body, as you can’t possibly reach your beautiful best if your cells aren’t being fed properly. They’re needed for healing and growth throughout the body. A deficiency of just one mineral can imbalance your entire system.

Iron is one of the most talked-about minerals, particularly for women on a plant-based diet. For good reason too, as women need sufficient quantities of the trace mineral throughout their menstruating and childbearing years. Iron’s most important job is to produce haemoglobin in the blood and to oxygenate red blood cells. It helps keep your immune system healthy and gives you plenty of energy for everyday life. A deficiency in iron is called anaemia, and it can cause dry hair, hair loss, serious fatigue, a pale complexion, dizziness and even slowed-down mental abilities.

As with protein, many of us may associate iron with red meat, but there are plenty of wonderful plant sources too. Leafy green vegetables, broccoli, parsley, quinoa, chia seeds, almonds, avocados, beetroot, nutritional yeast, sea veggies, kidney beans, lentils, sesame seeds, prunes, dates and raisins all contain iron. I have made sure to include almost all of these foods in my Eat Yourself Beautiful recipes so that it couldn’t be simpler to get all the iron you need from your diet.

When eating plant sources of iron (non-heme iron), always aim to pair them with either vitamin C-rich foods like lemon juice or a vinegar like raw apple cider vinegar. These both help to change the iron into a more absorbable form, called ferrous iron. That’s why I add lemon juice to the green goddess smoothie here and to many dips and dressings.

Zinc is another trace mineral needed in minute quantities, but it’s vital for health. Your quest for beautiful skin will be affected without enough zinc, as it helps to prevent acne, balance sebum production in oil glands and build protein. It helps to form collagen, that all-important protein for keeping your complexion firm, smooth and wrinkle free. Zinc also boosts your ability to absorb vitamin A, which is another crucial vitamin for glowing skin and bright eyes. Have you ever suffered from peeling, brittle nails with white spots? That can indicate a zinc deficiency, as can hair loss, acne, and cuts and grazes that are slow to heal. So it really is a top beauty mineral. Just like iron, zinc is found in a host of nuts and seeds, veggies and herbs. Some of the best sources are pumpkin seeds, kelp, beans and legumes, mushrooms, pecan nuts, sunflower seeds, nutritional yeast and parsley.

ORGANIC EATING

It’s important to choose organic produce as much as possible, as the soil it has been grown in remains rich in the important minerals you need. Organic fruit and veggies have been enabled to grow and develop as nature intended rather than being ripened artificially before they’re naturally ready.

This means that they’re chemical free, far superior in beautifying nutrients and taste better too. High-quality, nutrient-dense foods build a healthier and more beautiful body.

I understand that for many it’s just not financially possible or it can be difficult to source local, organic fruit and veggies. But it’s definitely worth it when you do have the option. While pesticides are intended to kill insects, many of them are actually absorbed into our air, soil, water or food supply, and many are synthetic chemicals that are not safe for humans.

You can reduce your exposure as much as possible by avoiding the foods that tend to be the most concentrated sources of pesticide residues. These include animal fats, meat, milk, cheese and eggs. Buying organic produce is ideal, but you can also source local, seasonal produce from farmers and farmers’ markets.

It’s essential to wash non-organic fruit and vegetables really well, and in some cases removing the skin is a good idea even if it means you’re losing out on various nutrients and the extra fibre. But please don’t be put off eating plenty of fruit and veg even if it’s not organic, as the levels of pesticides in them tend to be much lower than those found in animal products. Also, the antioxidants naturally present in fruit and veggies can help your body to neutralise and excrete the pesticides safely.

BEAUTIFUL HERBS AND SPICES

The powerful medicinal properties of a huge array of herbs have been used for centuries by Native American, Roman, Persian, Egyptian and Hebrew cultures. There are so many different delicious herbs to use for raw and cooked dishes that can help to enhance your health and balance your body. Nature’s very own pharmacy can help to build your immune system to prevent illness, regenerate your liver, balance your hormones and adrenal glands, and detoxify your body to build better skin and help shed excess pounds. Mother Nature really is extraordinary!

You can incorporate herbs into your diet in simple ways to improve your beauty and health, and they can also be bought as teas, oils, tinctures and capsules. Lavender oil can be dabbed directly onto spots and blemishes to calm and heal them. Tea tree oil is a powerful antiseptic and antibiotic. Echinacea is brilliant for stimulating your immune system and can help to ward off colds, flu and cold sores, while milk thistle supports the liver in detoxing and aloe vera helps to heal and cleanse your digestive system and soothe inflamed or dry skin.

SPICE UP YOUR LIFE

It’s really easy to make herbs and spices a part of your everyday life in the form of teas and by using them in cooking.

Herbal teas offer so many benefits, especially when drunk up to three times a day. I love peppermint tea and ginger tea for reducing bloating, stimulating digestion and soothing the digestive tract. Chamomile tea calms your system and is excellent for inducing sleep at night-time. Liquorice tea helps to improve energy, stamina and the function of your thyroid, dandelion tea is effective for its diuretic properties and warming cinnamon tea improves poor circulation. Herbal teas can help you to drop water weight before a big event by stimulating your kidneys to expel more fluid. I often drink dandelion tea for a few days before a big shoot or a red carpet event in order to feel my very best.

THE EAT YOURSELF BEAUTIFUL GUIDE TO HERBS AND SPICES

I have tried to incorporate the most healing herbs and spices into as many of my Eat Yourself Beautiful recipes as possible. Many of them will be pantry cupboard staples and even firm favourites already, but here’s a handy guide to choosing which are right for you.

CARDAMOM

Reduces gas, bloating and irritable bowel syndrome.

CAYENNE PEPPER

Boosts metabolism and circulation and improves blood flow.

CINNAMON

Stimulates circulation, reduces bloating and gas, boosts digestion and its chromium content helps to improve sugar metabolism.

CLOVES

Antiseptic, antimicrobial and reduces nausea, gas and bloating. It can also be applied topically for toothache.

FENNEL

Freshens breath and prevents gas and bloating.

GARLIC

The important chemical in garlic is alliin, which is converted to allicin. It’s activated by air and denatured by heat, so chopping raw garlic and leaving it in the air for a few minutes before consuming it is the best way to avail of its healing properties. Garlic helps to lower blood pressure and cholesterol, thins out blood and acts as an anti-inflammatory, antioxidant and antifungal. Don’t mind the garlic breath!

GINGER

Anti-inflammatory, boosts circulation and eases nausea, bloating and abdominal discomfort.

MUSTARD

Helps to boost poor circulation and digestion.

OREGANO

Antioxidant, antimicrobial, fights candida and reduces nausea, gas, bloating, digestive imbalance, fungal infections and chest infections.

PARSLEY

Removes gas, bloating and water retention. A powerful antioxidant, it’s also rich in vitamins C and K.

PEPPER

Improves poor circulation and weak digestion. Increases the availability of nutrients from foods and other spices, especially turmeric.

PEPPERMINT

Reduces gas and bloating, is antimicrobial, has mildly sedative effects and reduces nausea.

ROSEMARY

Reduces bloating and excess gas, improves poor circulation.

SAGE

Antimicrobial and antibiotic. Improves poor memory and concentration.

THYME

Antioxidant, anti-parasitic, antifungal and antimicrobial. Clears mucus from the lungs and eases chest infections, coughs, diarrhoea and bad breath.

TURMERIC

Reduces inflammation, brightens skin, thins blood and boosts liver and digestive health.

SALT: ONE OF THE ULTIMATE BEAUTY-BUSTERS

Have you ever noticed that some people have very dark circles around their eyes, a puffy face and bags under their eyes that don’t go away no matter how much sleep they get? A common cause is a diet too high in sodium chloride (salt) and too low in potassium. Even the best concealer can’t hide a less-than-healthy intake of salt. Unfortunately, most packaged sweet and savoury processed foods are full of added salt. An excessive intake of salt and low amounts of potassium in the diet really strain your kidneys’ job in preserving a healthy fluid volume in your blood and show up as circles, puffiness and blood stagnating under your eyes. This can create high blood pressure and water retention, making people look pounds heavier than they really ought to. It can also add years to your age and rob you of your healthy glow, as your dehydrated body is struggling to balance itself. The best way to avoid this is by reducing your salt intake and increasing the amount of potassium in your diet. Avoiding most processed foods and eating plenty of fruit and vegetables will naturally resolve the issue. Read food labels carefully to keep your salt intake to 4g or less per day for an adult.

ALCOHOL

To look and feel your most beautiful, healthy and lean, alcohol must be drunk in moderation. I do understand how difficult it can be, as so many of our culture’s social occasions, celebrations and feast days involve alcohol and there can be enormous pressure to drink along with everybody else. A glass of red wine does have various health benefits. Most notably, it contains the powerful antioxidant resveratrol, which may protect against heart disease and cancers. But taken in excess, even red wine will contribute to faster ageing. If possible, choose organic wines with no sulphites added. I tend to avoid wine because I’m sensitive to the sulphites, sugar and yeasts in it, but wine is slightly gentler on the liver and other organs than spirits. The most damaging kind of alcoholic drinks you can have are those that have been brewed, such as beer. These are instantly absorbed into the bloodstream, causing a sudden spike in insulin and imbalances in blood sugar levels. Their sugars also encourage the growth of unfriendly bacteria and yeasts in the digestive system, leading to bloating.

It’s always a good idea to drink a glass of water for every alcoholic drink you have and to be mindful about the speed you’re drinking at. It takes one hour for your body to metabolise a unit of alcohol, so you should choose your own pace and not be pressured into having more than you intended to.

LINING THE STOMACH

Before a night out, make sure you eat a meal or snack with plenty of protein, fibre and healthy fats to line your stomach and give you long-lasting energy. Mashed avocado on seeded gluten-free toast, chopped apple with almond butter or even a good handful of raw almonds can really help. Skipping food to allow for alcohol calories is a really bad idea, because a night of drinking the simple carbs in alcohol will mess with your blood sugar levels so much that you crash the following day and will be more likely to binge on sugary, salty and fatty foods to restabilise your blood electrolytes.

CHOCOLATE IS A BEAUTY FOOD

In its raw, unprocessed state, chocolate is a true beauty food. Eaten in moderation, chocolate desserts and sweet treats can help you to stay on track with a healthy lifestyle. The Eat Yourself Beautiful desserts are all free from gluten, dairy, refined sugar and other processed ingredients, and in many cases are raw and filled with living enzymes. There are few greater pleasures than preparing tasty treats for family and friends, and it’s even better when they support your beauty and body goals too. My aim is for you to find the desserts and treats in this book so satisfying that you won’t even notice that toxic ingredients are missing.

Dark chocolate is my favourite treat because it contains heart-healthy fats and polyphenols called flavonoids. In fact, it’s one of the best sources of antioxidants of any food in the world. I have used raw cacao in many of the dessert recipes in this book because it’s minimally processed, high in vitamins B and C, fibre and antioxidants to protect your skin from ageing and high in minerals such as iron, zinc, copper, calcium and magnesium. The nutrients in raw chocolate have also been shown to lower blood pressure, boost blood circulation and cardiovascular health, suppress appetite and improve production of digestive enzymes. Raw cacao is also thought to be an aphrodisiac and the ancient Aztecs believed chocolate was the food of the heart, so some of the desserts and sweet treats would be perfect to make for a romantic night in! However, cacao is also a stimulant as it contains theobromine and caffeine, so it’s best to enjoy it in smaller amounts and not every day.