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
