Get Glowing Kickstart plan
This isn’t a diet but a whole new way of eating better. Over 28 days you’ll receive the complete Glow Eat plan in daily bite-size emails. No more ‘what shall we eat tonight?’ as you’re given delicious recipes for all meals and snacks; plus the daily tips and motivation to make subtle changes throughout the month.
To start receiving the Get Glowing Kickstart Plan simply click the button below and complete the easy-to-use subscription form.
Eat For Better Skin plan
Over 28 days we’ll be covering all of the major areas where lifestyle and diet can affect how your skin looks, as well as the things you can do to protect and keep it healthy. We’re going to explore not only what your skin does for you, but many of the myths and truths of good skin, and why the common skin problems, such as skin flare-ups or blemishes, occur.
To subscribe to the unique ‘Eat For Better Skin’ 28-day Email Plan please click on the button below and complete the easy-to-use form.
The Glow approach to nutrition
The GI Factor
Having an insight into how food interacts with the body at a basic level will help you grasp the eating plans and give you a better understanding as to how and why they’re so effective.
The food you eat is turned by the body into glucose- the source of fuel for creating energy. Glucose is stored short term in the muscles and liver, but if our levels of glucose become too high and glycogen stores are full, a hormone called insulin is released to store the excess glucose as fat until the body needs to convert it back to glucose for energy. This can have a rollercoaster effect on the body’s blood glucose levels.
GI stands for Glycaemic Index, which ranks foods according to the speed at which they are digested and absorbed into the bloodstream. Foods with a high score convert rapidly into glucose (and therefore trigger insulin production) while foods with a low score convert slowly and are therefore less likely to raise blood sugar about the insulin threshold.
With every glucose ‘high’ there will be a corresponding ‘low’ and it is at this point that we often have reduced energy, poor concentration, and sugar cravings. A number of foods and other factors have a rapid effect on insulin production, while others have very little effect. Watching out for these factors is essential to this plan. Once you have grasped the concept it is surprisingly easy to incorporate into your everyday life.
The four main ‘highs’ that raise blood glucose and trigger insulin production (and therefore storage) are sugar, simple carbohydrates (e.g. white bread, white pasta, white rice, bagels, potatoes (baked, boiled, mashed), peas, parsnips), stress and stimulants (sweeteners, smoking and caffeine). Cutting these out will form an essential part of the Ignition stage – including the seven day reset.
The Key Principles
Changing the shape of your plate
The Glow plans are based on low-GI foods and food combinations, with no calorie counting. The meals are balanced in terms of including the right amounts of protein and complex carbs (vegetables, beans, pulses – low GI) and reducing the simple carbs (bread, potatoes, pasta etc). By combining these foods maximises the benefits of a healthy diet, minimising the frequency of insulin production, making you feel fuller for longer and by having plenty of protein can help to build and retain muscle stores.
Changing the types of carbs we eat
Making simple changes to the types of carbs you eat will help with weight loss and improve your overall health. So make some switches from simple carbs to complex carbs – changes like having blueberries on your porridge instead of sugar, or changing from white to granary bread.
Sugar is just as much to blame for weight gain as is fat. You will benefit enormously by cutting down on the amount of sugar in your diet which is of high importance in achieving good digestive health. By following the plan you will be able to make the switch and cut out the sugar.
Mix and Match
Varying the food you eat is vital in order to benefit from the wonderful array of nutrients. All our meals require cooking meals from scratch, giving you the opportunity to experiment with new flavours and to try a range of foods, which you may have never cooked nor eaten before. Do try them as by developing a taste for exciting new flavours will broaden your experience of food and enjoy your meals all the more.
Eating little and often is a crucial element of our plan. You are probably becoming used to the idea that if you eat the right amount of food combinations that are broken down into glucose slowly, you will create a consistent supply of energy and still be able to lose weight. The timings of when you eat are equally crucial. Eating the right meals and healthy snacks at regular intervals throughout the day should ensure your energy levels remain constant allowing you to function well without hunger cravings.
Within two hours of eating breakfast your blood glucose levels begin to drop. These levels continue to diminish until they reach a low point that the body interprets as hunger. There is an optimal period of time just before you begin to feel hungry and it is during this time that eating something satisfying and healthy will make all the difference to your energy levels. If you have dieted previously you will be familiar with the big mid-morning dip. You may have experienced this is one or more forms – loss of concentration or irritability to feeling slightly shaky. If you follow our plan and choose to eat an appropriate snack mid-way through the morning you will be able to combat a slight dip in energy levels and those associated symptoms of hunger.
Keeping your fluid intake consistently high is imperative.
But remember, regular tea and coffee contain caffeine, which has a mild diuretic effect and reduces overall hydration. So these drinks don’t count toward your required fluid intake. Canned drinks, most of which are carbonated and probably sugared too, also don’t count. Soups and juices do, but nothing beats simple water. Try it with a slice of lemon or mint for an extra refreshing bite.
Limit your alcohol intake: Alcohol can have a detrimental effect on any health programme. It’s defined as a simple sugar, so it affects glucose levels quite rapidly – added to which it also acts as a dehydrating element.
It is essential that at the start of each day you eat a healthy breakfast. You may not have much appetite first thing and mornings can be stressful organising family and yourself, but investing time in eating breakfast is fundamental to losing weight and feeling your best.
A healthy breakfast such as muesli, porridge with fresh fruit, or natural yoghurt with fruit and seeds should fulfil you until 10.30-11am at which time you can eat a healthy snack in order to sustain your energy levels. These type of breakfasts are easy to prepare and have the right combination of protein and complex carbohydrates. Other healthy options include eggs, toasted granary bread, fruit and smoothies. In our eating plan there are a range of suggestions to inspire you.
Our plans encourage you to eat little and often so that your hunger pangs are minimised. However, life often throws a spanner in the works and from time to time you will eat out of line with the plan. No matter how much planning, no matter the amount of coping strategies you are given, there will be times when nothing will work for you apart from your favourite food. The good news is that this is entirely possible within reason.
So what is the 80:20 rule?
If you follow the plan as described above – combining the right food groups, avoiding simple carbohydrates and sugars – as closely as possible, then your food will satisfy you, your success rate will be high and you won’t want to eat the sort of foods you probably see as treats. However as we have said, life happens. You may have a special occasion to attend, going out for dinner or to a party. At these times follow the plan for 80% of the time and you will still achieve success, albeit more slowly.
On average, use the 80:20 rule to treat yourself two or three times a week, or for that one special occasion, dinner, or party at the weekend.
What did we say? If you come from a background of dieting, you probably see fat as the enemy. Fat contains nine calories per gram, the highest calorie count of any food there is, and this is why many diet plans advocate limiting your intake of fatty foods.
However, we know that it is saturated fats, not the all important fats, that should be avoided as these tend to be the type of fats more associated with weight gain and cardiovascular disease.
Which fats are good? Overall, the fats that are naturally found in fish (such as salmon, mackerel, tuna, trout and sardines), raw nuts, seeds and olives are those that are most beneficial to your diet. However don’t go overboard on these foods. Aim to eat no more than a palmful of nuts daily and fish four or five times a week. Aim to cut down on saturated fats from fatty cuts of meat, dairy, fried foods and confectionery.
The Glow 28-day plans
Get Glowing Kickstart plan
This isn’t a diet but a whole new way of eating better.
Over 28 days you’ll receive the complete Glow Eat plan in daily bite-size emails.
Eat For Better Skin plan
Over 28 days we’ll be covering all of the major areas where lifestyle and diet can affect how your skin looks, as well as the things you can do to protect and keep it healthy.