Healthy Eating Tips

• Avoid saturated fatty foods. Try cutting out butter on your bread or toast.
• Avoid drinking alcohol on a daily basis.
• Avoid high cholesterol foods such as pastries.
• Avoid high salt foods such as crisps and cut back on seasoning your food.
• Avoid fizzy drinks as they are very bad for your skin and have cancerous agents in them.

• Do drink at least 8 glasses of water a day as our bodies are made up of 80% water.
• Do eat at least 5 pieces of fruit every day.
• Do eat at least 5 servings of vegetables every day.

Wake up - to a glass of warm water or if you would like something with a bit of a zing try adding a slice of lemon. Water will replace the water you lost overnight and hydrate the body quickly.

Breakfast - should never be missed but don’t eat anything heavy, keep it light with some cereal, yoghurt, fruit or toast.

Mid Morning - a piece of fruit or, if you have a particularly physical job, a piece of toast with honey is a treat.

Afternoon tea - a pot of yoghurt or a banana is a great way to see you through to dinner time.

Dinner - grilled chicken with salad and potatoes, or try some pasta with fish.

Supper - there is nothing wrong with a hot milky drink such as hot chocolate to keep night time hunger pangs at bay.

Nutrient Rich Fruits

• Apples
- Pectin, flavonoids, potassium
• Bananas
- Potassium, tryptophan (a natural tranqullizer)
• Tangerines
- Flavonoids, vitamin C, calcium, potassium, phosphorus
• Strawberries
- Proanthocyanidins, vitamin C, calcium, potassium, phosphorus
• Watermelon
- Lycopene, beta-carotene, vitamin E, zinc

Nutrient Rich Vegetables

• Carrots
- Isothiocyanates, indoles, calcium, phosphorus, iron and sulphur
• Tomatoes
- Lycopene, vitamin C, potassium
• Onions
- Sulphur and flavones (potent antioxidants)
• Pumpkin
- Beta-carotene, potassium, phosphorus
• Broccoli
- Iothiocyanates, indoles, beta-carotene, vitamin C, potassium and calcium.

Know your Nutrients

• Carotenoids
- the body converts to vitamin A. Powerful antioxidants and protect us from UV damage.
• Flavonoids
- Antioxidants and anti-inflammotory agents, they also enhance vitamin C absorption.
• Isothiocyanates
- help stem ageing and cancer.
• Indoles
- help with stress and immune functions.
• Proanthocyanidins
- help rebuild collagen and protect cells from UV rays.

Fish Baked Recipe low in fat and high in vitamins, minerals and trace elements, it makes the perfect dish for any time of day.

Skin Detox The last thing you want to happen when you are going on holiday is for your skin to look dull and lifeless.