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(see here ) or Smoked Salmon and Fattoush Salad with Avocado Mash (see here ).
•  Lifting weights: It’s better to have more carbs post-workout, but stick to things like my Sweet Potato Dip (see here ), Green Queen Quinoa Dish (see here ) or one of my Post-Workout Balls (see here ).
Try not to exercise on a full stomach, as it takes your body a few hours to digest food. I like to have a smoothie or juice before a session, as smoothies and juices can be absorbed quickly by the body. Coffee is also a great pre-workout drinkas it is packed with antioxidants. Don’t abuse it, though, and only use it if you’re training in the morning.
     
soak, stroke and sleep away the stress
A great way to reduce stress is to have a soak in a delicious warm Epsom salt bath. Epsom salts help relax the muscles and ease you into a good night’s sleep. Just pour 1 cup of Epsom salts into a bath and soak in the tub for 15 minutes. This is great for recovering post-workout, too, as it eases tired muscles.
I also love dry brushing before getting into a bath or shower; it’s the best way to get rid of stubborn areas of cellulite and to eliminate toxic build-up from the body. So since we’ve ditched the junk from our diet, it’s time to brush it out of the system too.
     
how to dry brush
Grab a natural bristle brush. Before you hop in the shower brush it over your bare skin, starting from your toes and moving towards your head. Brush in an upward sweeping motion (be careful around sensitive areas), and give that butt a good go too.
     
benefits of dry body brushing
• Improves muscle tone
• Evens out fat deposits
• Regulates body temperature
• Stimulates hormones and oil-producing glands, making your skin glow
• Blasts cellulite
     
sleep sweetly
Sleep is key to a healthy body. It helps banish sugar cravings, reduces hunger and banishes stress. Aim to sleep from 10pm to 6am – this is the best time to be in bed to allow your body to restore itself. Here are some tips on how to have a good night’s sleep:
• Don’t eat after 8.30pm and get in bed for 10pm.
• Have a small chamomile tea before bed.
• Limit alcohol.
• Wind down and de-stress before bed.
• Avoid any screen time before bed; try reading instead.
• Make your room dark and cold with cosy bedding.
     
Q&A
Q: I struggle with portion control – how can I combat overeating?
A: Mindfulness is the key to overcoming this. Slow down, chew your food and you’ll soon find you won’t be reaching for more. As a general rule, per meal I would aim for a fist-size of protein, the same for grains or starchy veg, and then an unlimited amount of non-starchy veg. Try and eat one big plateful and then not have any more.
When you serve yourself, try not to have lots of extras lying around on the table. Imagine you’re eating in a restaurant – you’d never ask for a second helping when eating out!
Q: What time should I eat in the evening?
A: The timing of food does matter; it’s best to eat your biggest meal for lunch and a lighter one for dinner, as your digestive fire burns much lower in the evening. Aim to eat before 8pm so your food is properly digested before you hit the hay.
Q: I’m feeling run-down – what should I take?
A: Boost your immune system with this little concoction. Boil the kettle and pour the water into a mug. Crush in 1 garlic clove, add 1 tablespoon honey, 1 tablespoon freshly grated ginger and ½ teaspoon whole cloves, then let it sit for 5 minutes and drink. Repeat three times a day.



 
     
LIVE
your
GLOW
     
     
     
week six
     
     
     



 
     
     
Congratulations – you are in your final week! Now it’s time to set you up with healthy habits to ensure you live your glow . . . for life.
post-programme binge
Now you are nearing the end, it doesn’t mean you can swerve back to your old ways and overindulge on sugar and bad carbs. I’m not saying you can’t ever have these naughty treats, but you should eat consciously and because