7 days to Super Skin

I wonder how are you feeling right now, did you hit the beginning of the year making yourself a whole list of promises that you were going to stick to? I gave up New Year resolutions a few years ago as I always seemed to put myself under too much pressure with them, instead I try to work towards being healthy most days and if I have the odd really bad morning or evening I don’t worry about it and just have a healthier meal next time.

It’s worked for me and it will work for you too, this is a brief summary of the eating plan 7 day to Super skin booklet. It has all the basic information that you need to give your skin a bloom even in the cold winter months.

The food and drink we consume on a daily basis reflects in our skin. Our body is incredibly complex and it is impossible to function well without good nutrition. Remember skin comes last on the list when nutrition is given out.

Our program is based on food rich in antioxidants, omega fatty acids and good quality protein to support skin health. Many of us are slightly intolerant to wheat and dairy, so if you can, avoid these for the next two weeks. You will find excess pounds will gradually fall away as you become healthier.

Breakfasts:

We’ve selected the first 3 days to give your skin a boost. You can use our other product too, Protein Smoothie as it’s quick, nutritious and satisfying. You can swap and change menus to fit with your likes and lifestyle.

Smoothies packed with antioxidant rich berries and a banana for potassium. Add ground flaxseed for an extra boost of phytoestrogen.

Poached or grilled salmon.

Replace milk with a substitute such as almond, rice, coconut or oat milks.

Rye toast with organic peanut butter or almond butter.

Small bowl super muesli* see recipes.

Omelette 2 eggs – excellent source of B vitamins, lecithin (for skin) and Choline (for energy).

Juices

Try making your own juices, it’s good to combine vegetables with fruit to keep blood sugar levels stable. Ginger and apple seem to make everything taste pleasant.

You’ll find your own favourites and we’d love you to let us know which you like best – be adventurous, here’s some to start you off.

Beetroot, Carrot, Ginger and apple for a deep rich red juice.

Apple, carrot and ginger.

Pear, beetroot, ginger

Cucumber, spinach, kiwi and a blended avocado.

Cucumber, pear, mint and juice of half a lime.

For when you want something warm, blend a banana and rice/coconut milk, add cinnamon.

Apple, spinach, cucumber, lime blended with Collagen Shots.

Snacks

When you want to nibble in between meals, choose from Protein Smoothie or one of the following healthy alternatives – we’ve put one of these in for your afternoon snack to keep you going until dinner.

Grilled pineapple, thick chunk of pineapple grilled.

Baked apple with cinnamon and a teaspoon of sultanas.

Carrots and 2 tablespoons of hummus.

Avocado mash – ½ mashed avocado with tomato, spring onion, lime and coriander.

Greek Tomatoes One large tomato chopped. Mix with 1-tablespoon feta and lemon juice

Olives: about 8 olives.

Raw veggies with salsa.

Small amount of low fat protein, chicken, ham, tuna.

Fruit thin-skinned berries/cherries – apple, orange, slices of melon.

Roast butter beans, with grape seed oil, dried sage, sprinkling of salt and black pepper.

Rye toast and almond or peanut butter.

2 rice cakes with hummus/low fat cheese.

Small handful of Brazil nuts (7) – rich in selenium, walnuts or hazelnuts.

Chickpea salad, chickpeas, small grated carrot, ½ sliced onion, bean sprouts and lime juice.

Roast butter beans, with grape seed oil, dried sage, sprinkling of salt and black pepper.

Be Skinny Drink Me™ drink to keep you topped up until your next meal.

Smoked salmon with 2 rice cakes.

Slice of melon for hydration.

 Drinks

Keep teas and coffees to a minimum, replace where possible with green tea, herb teas and water. It’s really difficult to get low carb, sugar free drinks, try H3O Hydration, our product designed to keep cells healthily hydrated, it has only 2 calories and no carbohydrates.

Vegetarian options – substitute meat/fish protein with quinoa, quorn, beans, lentils and legumes.

Week 1           Take H30 Hydration throughout the day

Monday

Breakfast:          Poached salmon with one scrambled egg

Lunch:               Grilled chicken, green salad with olives

Dinner:              Grilled salmon, super spinach salad* and salad dressing*

Evening:            H3O Plus and Collagen Shots

Tuesday

Breakfast           Poached salmon and melon (eat as snacks to boost hydration)

Lunch:               Roast carrot & garlic soup*

Dinner:              Stir fried vegetables with prawns/ chicken.

Evening:            H3O Plus and Collagen Shots

Wednesday

Breakfast:          2 poached eggs with spinach

Lunch:               Mackerel, with avocado and green salad

Dinner:              White fish and roast vegetables

Evening:            H3O Plus and Collagen Shots

Thursday

Breakfast:          Choice from list

Lunch:               Chick pea soup*

Dinner:              2 egg omelette with rocket and spinach salad

Evening:            H3O Plus and Collagen Shots

Friday

Breakfast:          Choice from list

Lunch:               Salad Nicoise*

Dinner:              Grilled chicken, sautéed red onions, boiled asparagus.

Evening:            H3O Plus and Collagen Shots

Saturday

Breakfast:          Choice from list

Lunch:               Roast carrot and garlic soup*

Dinner:              Thai prawns* with super spinach salad*

Evening:            H3O Plus and Collagen Shots

Sunday

Breakfast:          Choice from list

Lunch:               Mackerel, healthy slaw* and spinach.

Dinner:              Baked chicken with roast vegetables

Evening:            H3O Plus and Collagen Shots

Super Spinach Salad

Good handful Spinach

Bag of Watercress

1 Red Pepper

1 Red onion

6 Tomatoes

Olives

1 Avocado

Alfalfa sprouts to top

Sunflower seeds

Wash all salad and chop onions tomato and cucumber.

Peel and scoop out flesh of avocado.

Combine ingredients, top with alfalfa sprouts and sprinkle with sunflower seeds.

Salad Dressing

1-cup olive oil

1/2 cup grape seed oil

1 clove garlic crushed

1 small red chilli deseeded and chopped

1/2 lemon – juice of

Pinch salt and pepper

Roast carrot and garlic soup

Carrots

2 Onions

5 Garlic cloves

½ pint vegetable bouillon

Wash and peel carrots drizzle with grape seed oil and roast for 10 minutes, add garlic cloves and continue roasting until carrots start to crisp at the edges.

Meanwhile gently fry onions and make bouillon.

Blend all ingredients together and return to the heat in a saucepan, heat to the right temperature.

Chick Pea Soup – serves 4

2 teaspoons cumin seeds

1 small chilli deseeded and chopped finely

1 chopped red onion

½ pint vegetable stock

5 oz. split red lentils

1 tin tomato

1 tin chickpeas

Chopped coriander

Dry fry the cumin seeds for around 1 minute to release aromas.

Add the oil, chilli and onion and cook until soft.

Stir in lentils, stock and tomatoes, bring to boil and simmer for 20 minutes

Blend soup in blender and return to pan.

Stir in drained chickpeas and heat gently. Add coriander just before serving.

Salad Nicoise for 4

2 tins tuna (or fresh tuna)

4 boiled eggs

1 onion

2 peppers – red

6 large tomatoes

1/2 cucumber

4 oz. green beans (boiled and cooled)

Mixed herbs

Drizzle olive oil

Olives

Boil eggs for 7 minutes, plunge in to ice cold water to prevent over cooking

Slice tomatoes, cucumber, pepper and onions, mix in bowl with olives

Add tuna stir in with olive oil

Arrange boiled eggs on top.

Prawn Thai Curry

Prawns

Onion sliced

Red pepper sliced

Garlic

4 oz. boiled green beans

½ tin coconut milk

Coconut oil

Spices, chilli powder, turmeric, coriander, salt.

Using coconut oil, lightly fry onions and peppers add green beans, keep warm, then fry prawns and garlic with spices till almost cooked add vegetables back to pan and coconut milk, continue cooking until warmed through and serve.

Shopping List Week 1

Store cupboard                                  Chiller

Rice cakes                                Chicken portion x 3

Quinoa                                     Salmon x4

Coconut milk                             Prawns

2 tins tuna                                Mackerel

Lentils                                      Humus

Sunflower seeds                        Goat’s cheese

Cumin seeds

Grape seed oil

Olive oil

Eggs 6

Jar black olives

Vegetable bouillon

Almond nuts

Brazil nuts

Cumin seeds

Veg

2 bag   Spinach

1 bag    Watercress

6          Onions

Pack Asparagus

3/4      Peppers

Pack Tomatoes

1          Cucumber

1 bag   Carrots

Pack    Green beans

3          Avocados

2          Beetroot raw

1          Coriander plant

1          Garlic bulb

1          Melon

1          Punnet fresh or frozen berries