YOUR GO-TO GUIDE FOR HEALTHY GLOWING SKIN

A well-balanced diet is important to all functions of the human body, however research shows that certain nutrients can help prevent and reverse many signs of ageing. Making sure you include these certain nutrients can mean better support for the strength, structure, and youthfulness of your skin.

 

PROTEIN

Protein consists of amino acids which are used in the production of collagen. Collagen gives strength and structure to the skin but breaks down as you age which can lead to saggy, dehydrated skin and wrinkles. Consuming adequate protein in your diet helps to strengthen collagen levels which will help make your makes your skin nice and firm.

Protein is also necessary to maintain and repair the body, including the skin. Our bodies cannot store protein in our bodies, so we must consistency provide a fresh daily supply through our diet to keep up our stores.

FRUITS AND VEGETABLES

Vitamin C is an amazing vitamin & antioxidant that helps tissues grow and repair. Vitamin C is essential for the synthesis of collagen and elastin within the body. Your body & skin need both of these to stay supple and strong.

Food sources of Vitamin C include: citrus fruits, dark leafy greens, broccoli, lemons & kiwi fruit.

Vitamin E helps the body regulate retinol levels, which is essential for healthy skin. Vitamin E is known for improving skin texture and healing and is an effective antioxidant that helps fight free radials related to smoking, pollution and sun exposure.

Food sources of vitamin E include: spinach, avocado, salmon, olive oil, broccoli and squash

Berries - an amazing source of antioxidants t work around the clock to protect skin from premature ageing.

HEALTHY FATS FOR A BEAUTIFUL GLOW

We need good fats in our diet to help us absorb nutrients from our vegetables and fruits. Cold-pressed extra virgin olive oil contains oleic acid, which helps us to absorb other vitamins and nutrients from our foods. Olive oil is also a wonderful microbial so it's great for gut issues such as IBS.

Other healthy fats to include in your diet are avocado and wild caught fish that are rich in anti-inflammatory omega 3. Remember it's the essential fatty acids and antioxidants in fish and vegetables that help the skin appear supple, radiant and glowing.

MATCHA TEA TO COMBAT AGEING

Matcha is a potent superfood powder containing higher levels of antioxidants than regular green tea. These antioxidants have anti-aging and anti-inflammatory effects that can delay the signs of skin ageing, such as expression lines, sun damage, and wrinkles while also helping to minimise breakouts and other skin conditions.

Matcha helps to promote promote tighter, smoother and moisturised skin.

DARK CHOCOLATE, BERRIES & RED WINE FOR RESVERATROL

Resveratrol is believed to be one of the most potent antioxidants and strongest protectors against symptoms associated with ageing. Resveratrol assists with preventing free radicals from damaging cells and possesses strong anti-inflammatory effects.

TURMERIC & GINGER TO FIGHT INFLAMMATION

Slowing down the ageing process by reducing inflammation with turmeric and ginger.

PURE WATER FOR HYDRATION

Drink plenty of water each day. Aim to drink a minimum of 2–3 litres per day (8–12 glasses). Water nourishes the digestive tract, supports the absorption of nutrients and helps to remove waste and toxins from the body.


 

 

 

 

 

3 DAY PLAN FOR OVERALL HEALTH TO PROMOTE GLOWING SKIN & OPTIMAL DIGESTION

Day 1

Upon Waking: Start your day with lemon, ginger & apple cider vinegar in a glass of warm water

Breakfast: Green Smoothie - banana, ice, almond milk, spinach, peanut butter, vanilla protein powder & collagen powder

Mid morning: Matcha Latte with almond or coconut milk

Lunch: Leafy green salad with grilled chicken, 1/2 avocado, pumpkin seeds, cubes of roast sweet potato, cucumber and cherry tomatoes. Dress with extra virgin olive oil and lemon juice

Afternoon Tea: Handful of almonds & raspberries

Dinner: Salmon with broccolini and sweet potato mash

Before bed: Desert: 1 serving of dark chocolate Tea: Chamomile or ginger tea to support digestive health and promote a good nights sleep

Additional tips:

  • Drink 2-3L of water everyday
  • Have 1 cup of bone broth each day before dinner
  • Take a good quality multivitamin and probiotic upon waking

 

Day 2

Upon WakingStart your day with lemon, ginger & apple cider vinegar in a glass of warm water

Breakfast: Porridge with berries, cinnamon and honey

Mid morning: Matcha Latte with almond or coconut milk & a Kiwi fruit

Lunch: Leafy green salad with grilled chicken, 1/2 avocado, pumpkin seeds, cubes of roast sweet potato, cucumber and cherry tomatoes. Dress with extra virgin olive oil and lemon juice

Afternoon Tea: Dark chocolate coated goji berries

Dinner: Turkey San Choy Bow

Before bed: Tea: Chamomile or ginger tea to support digestive health and promote a good nights sleep

Additional tips:

  • Drink 2-3L of water everyday
  • Have 1 cup of bone broth each day before dinner
  • Take a good quality multivitamin and probiotic


Day 3

Upon Waking: Start your day with lemon, ginger & apple cider vinegar in a glass of warm water

Breakfast: Breaky salad - sautéed kale topped with pumpkin seeds, sunflower seeds, cranberries, poached eggs, avocado. Add additional toppers of choice

Mid morning: Matcha Latte with almond or coconut milk & a handful of almonds and berries

Lunch: Tuna patties with a mixed green leafy salad dressed with extra virgin olive oil and lemon juice

Afternoon Tea: Green juice

Dinner: Quinoa crusted chicken schnitzel with roast vegetables

Before bed: Desert: Dark chocolate Tea: Chamomile or ginger tea to support digestive health and promote a good nights sleep

Additional tips:

  • Drink 2-3L of water everyday
  • Have 1 cup of bone broth each day before dinner
  • Take a good quality multivitamin and probiotic

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