Return to flip book view

Brigstock Skin Laser Centre Dr Nilu s Healthy Recipes for Beautiful Skin Eat well feel confident and be proud of your skin

Dr Nilu s Healthy Recipes for Beautiful Skin Eat well feel confident and be proud of your skin The food you eat has an enormous effect on your overall health and as a consequence the health and appearance of your skin Dr Nilu s Healthy Recipes for Beautiful Skin brings to you a range of delicious recipes specifically designed to enhance your physical health in a way that will shine through your skin Ensuring your food is packed full of the right things like antioxidants and carotenoids has a direct effect on your skin s appearance By including the right ingredients you ll ensure your skin always has a radiant glow The recipes have been designed by Brigstock Skin and Laser Centre s Dr Nilu whose interest in food and cooking is matched only by her specialist clinical interest in dermatology In addition to the fantastic recipes in this booklet you ll find a comprehensive guide outlining the foods you should eat or avoid to enhance your skin s natural beauty The good news is that eating healthily is easy once you know how and all the recipes here are absolutely delicious Dr Nilu s specialist interest in dermatology led her to open Brigstock Skin and Laser Centre eight years ago Over that time she has developed the centre into South London s leading medical skin clinic She and her management team have also gone on to win two national awards for the quality of the NHS dermatology services they also lead and direct Living a healthy lifestyle is easy once you know what food you should and shouldn t be eating Brigstock Skin and Laser Centre has compiled a comprehensive guide that explains the exact ingredients in your food and why some are better than others Once you ve read the guide you ll be an expert yourself Click to read our Healthy Eating Guide Diet and its impact on patients health resulted in Dr Nilu providing delicious healthy recipes as part of her Brigstock Skin and Laser Centre newsletters This booklet is a collection of some of those recipes and some guidance on how to specifically improve the health of your skin through simple changes to your diet 2

> Main index

Contents Click the arrows to go directly to the page Desserts Sugar Wheat and Dairy Free Carrot Cake 23 Mains Roasted Fennel Squash Parsnip 5 Pak Choi Leek Hearty Stir Fry Treat 6 Choi Sum in Your Tum 7 Smokey Stir Fry Mackerel 8 Monk Fish Red Curry 9 Baby Spinach Avocado Orange Salad 10 Chicken Bacon Salad 11 Veggie Noodles with Meat 12 Crazy Caveman s Cottage Pie 13 Bossman Salad 14 Super Smokey Chicken Soup 15 Sides Perfect Purple Potato Mash 17 Baked Fennel Cashew Nuts 18 Healthy Wheat Free Bread from a Jug 19 Crunchy Nut Coleslaw 20 Cauliflower Pretend Oriental Rice 21 Magic Muffins 24 Baked Apple and Raisins 25 Dr Nilu s Chocolate Pecan Slice 26 Sugar Wheat and Dairy Free Shortbread with Strawberries and Cream 27 Dairy sugar and wheat free Chocolate Coconut Cream Torte 28 Creamy Dairy Free Chia Pudding 29 Two Ingredient two minute Banana and Chocolate Ice Cream 30 Guilt free Christmas Chocolate Balls 31 Spiced Pear Cake 32 Killer Custard without the sugar or dairy 33 Smoothies and Drinks Breakfast Protein Recovery Blast 35 Coconut Cooler 36 Mean Green Spring Zing 37 Delicious Guilt free Choc Shock 38 Delicious Detox Smoothie 39 Recovery Smoothie 40 Breakfast Detox Smoothie 41 Healthy Eating Guide 42 3

Mains Roasted Fennel Squash Parsnip 5 Pak Choi Leek Hearty Stir Fry Treat 6 Choi Sum in Your Tum 7 Smokey Stir Fry Mackerel 8 Monk Fish Red Curry 9 Baby Spinach Avocado Orange Salad 10 Chicken Bacon Salad 11 Veggie Noodles with Meat 12 Crazy Caveman s Cottage Pie 13 Bossman Salad 14 Super Smokey Chicken Soup 15 4 Choi Sum in Your Tum

Roasted Fennel Squash Parsnip Preparation 10 mins Cooking time 45 mins Servings 6 Simple recipes are often the best and this one is no exception Roast potatoes can be nice but lack an abundance of antioxidants and carotenoids essential for healthy body and skin By adding squash fennel and parsnips to this traditional roast vegetable dish you create a side dish that can be served instead of plain roast potatoes with an enhance nutritional value Ingredients 1 tbs of avocado oil 1 medium sized fennel bulb sliced 1 Butternut squash cut into 1 2 slices 5 medium sized parsnips quartered along the length Method 1 Preheat oven to 180 C 2 Wash and prepare the vegetables 3 In a large baking tray toss the vegetables with the avocado oil 4 Bake for 45 minutes until golden brown Simple recipes are often the best and this one is no exception 5

Pak Choi Leek Hearty Stir Fry Treat Preparation 10 mins Cooking time 5 10 mins Servings 4 This hearty stir fry goes with any fish or meat dish Its ingredients include pak choi and kale two superb brassicas that are both full to the brim with antioxidants vitamin C carotenoids and manganese all fantastic nutrients for your body and skin Ingredients 1 tbs of avocado oil 1 average sized pak choi sliced along the length of the leaf 2 average sized leeks sliced across there length 1 red onion sliced 100g of shiitake mushrooms 100g curly kale Method 1 Prepare the vegetables slicing as described in the ingredients section Cut out the hard stems of the curly kale to leave only the soft leaf for frying 2 Heat the avocado oil in a wok adding the onion and kale first Fry these for about a minute until they begin to soften 3 Next add the leeks pak choi and onions Cook for about 5 minutes until cooked through 4 Season and serve 6 Full to the brim with fantastic nutrients for your body and skin

Choi Sum in Your Tum Preparation 15 mins Cooking time 10 mins Servings 4 Choi Sum is used in many oriental dishes and is a delicious member of the brassica family Like many brassicas it is full of antioxidants nutrients and vitamins including Vitamins B and C and beta carotenes What s more it doesn t need much cooking which means you keep most of the goodness in the dish Ingredients 200g choi sum 200g jumbo king prawns 200g scallops 150g oyster mushrooms 150g shallots finely chopped 1 cube grated fresh ginger 3 cloves crushed garlic Fresh or dried chili flakes to taste Toasted sesame seeds 2 tbs organic apple cider 2 tbs fish sauce 2 tbs coconut amino instead of soy sauce 2 tbs coconut oil Method 1 Prepare the vegetables washing and chopping as required 2 To prepare the Choi Sum slice vertically and then chop in the other direction to produce finger length pieces 3 Mix the cider fish sauce and coconut amino together and put to one side 4 In a wok fry the prawns and scallops with some coconut oil Once cooked through add the shallots ginger garlic and chilly until the shallots have softened Then add the mushrooms and cook until everything has browned off nicely 5 Remove everything from the wok and put to one side then using the rest of the coconut oil fry the choi sum for a couple of minutes until cooked through Be careful not to overcook so the stalks retain some of their crunchiness 6 Once the choi sum is cooked through return everything to a wok adding the mixed sauces and sesame seeds Toss and serve immediately 7

Smokey Stir Fry Mackerel Preparation 20 mins Cooking time 15 mins Servings 4 This is a delicious stir fry full of smokey flavours and as spicy as you want to make it with the chillies Mackerel is a wonderful oily fish full of omega 3 essential fatty acids Western diets typically have too much omega 6 in them and studies have shown that eating a diet high in omega 3 rich fish oils helps to reduce telomere shortening Telomere length is an important indication of your true genetic cellular age Omega 3 has also been shown to promote long term skin health by improving collagen production and preventing sun damage Ingredients 2 pieces of smoked mackerel 1 tsp of avocado oil 2 medium onions sliced 4 medium carrots spiralized or finely sliced into strips 150g finely sliced white cabbage 6 large leaves of pak choi sliced across the stalks 1 2 in width 200g chestnut mushrooms quarter sliced Sliced fresh green chillies to taste 2 cloves of crushed garlic 1 cube of finely chopped ginger 2 tbs of organic vinegar 3 tsp of smoked paprika Method 1 Prepare all the vegetables as described above 2 In a wok using avocado oil fry the onions carrots and cabbage for about 5 7 minutes until they begin to soften and the onions become translucent 3 Add the chillies garlic and ginger and mix through Then add the pak choi and mushrooms and cook for around 3 4 minutes continuing until cooked through 4 Next add the mackerel by tearing strips off the fillets 5 Finally add the vinegar and paprika stirring for another couple of minutes until the mackerel is sufficiently heated Serve immediately 8

Monk Fish Red Curry Preparation 20 mins Cooking time 20 mins Servings 6 Monk fish is a lovely meaty fish Being a wild caught fish means it has happily swam freely in the ocean and consumed a natural diet This is important You only need to look at the flesh of farmed fish to see the difference Pasty pale and soft you can see farmed fish are sick as a result of the farmed conditions they live in all their life Thai curry traditionally has palm sugar added to sweeten the dish This recipe proves that this is a completely unnecessary addition the sweetness derived from the fried vegetables is more than sufficient Ingredients 2 monk fish tails 1 tbs coconut oil 800ml full fat coconut milk 4 tbs red curry paste 2 medium carrots cut into thin matchsticks 1 red onion thinly sliced 1 2 small savoy cabbage thinly sliced 1 2 jalape o pepper depending on taste and the curry paste you use 2 cloves of garlic crushed 1 cube of fresh ginger finely chopped 1 handful of coriander 1 stalk of lemon grass sliced lengthways 6 kafir lime leaves Method 1 Fry the fish in coconut oil and put to one side 2 Fry carrots garlic ginger onion cabbage and pepper until onions have cooked through and are translucent 3 Add coconut milk lemon grass and red curry paste in a large saut pan over medium heat Cook for 5 minutes or so until the desired thickness of the sauce is achieved 4 Combine fish and heat for 1 2 minutes 5 Garnish with fresh coriander and serve 9

Baby Spinach Avocado Orange Salad Preparation 10 mins Servings 6 This is a quick and easy salad to rustle up and includes the fantastic baby leaf spinach Not only is spinach great in a smoothie it s really effective at turning a salad from a mere garnish into a solid meal portion Not only is spinach packed full of anti inflammatory antioxidants which are extremely effective at slowing the aging process spinach also includes carotenoids Carotenoids have been shown to actually provide protection against cancer In addition to this they also provide your skin with colour that makes us appear more attractive Ingredients 200g baby leaf spinach Thinly sliced red onion 2 segmented oranges 2 avocados Fresh juice from 1 orange Fresh juice from 2 limes 5 tbs extra virgin olive oil 2 tbs Dijon mustard 1 handful of toasted pine nuts 1 handful of pistachio nuts Method 1 Soak the chopped onion for about 10 minutes 2 Segment the oranges by peeling them with a sharp knife to remove the peel and all of the pith Carefully cut out the segments leaving the skin of each segment 3 Peel and slice the avocados 4 Mix the orange and lime juice 5 Add the olive oil and Dijon mustard and whisk together to produce the dressing 6 Toss everything together and top with nuts 10

Chicken Bacon Salad Preparation 15 mins Cooking time 40 mins Servings 4 A good salad recipe is priceless Unfortunately many salads are often not that fulfilling and healthy The key to satiating your appetite is to replace the carbohydrates and sugars in most Western dishes with high quality protein and fats This dish contains plenty of protein and healthy oils Good quality oils are essential for maintaining youthful looking skin Organic produce is always recommended but it s particularly important when selecting your chicken and bacon for this dish to ensure the quality of the fats in your meal are as high as possible Chicken Marinade Ingredients 40ml toasted sesame seed oil 40ml soy sauce 40ml fish sauce Salad Ingredients 4 organic chicken thighs 4 rashers of organic bacon 100g purple sprouting broccoli 4 medium sized spring onions sliced lengthways 1 2 medium sized cucumber sliced lengthways 80g mixed baby leaf salad 200g cherry tomatoes 1 handful of pine nuts Handful of fresh chopped coriander Method 1 Marinade the chicken thighs for 3 4 hours then cook in the marinade for 40 minutes at 165 C 2 Fry the bacon in coconut oil until crispy 3 Steam the broccoli until tender 4 Place the mixed baby leaf salad in a suitable salad dish and toss with spring onions cucumber slices tomatoes and pine nuts Add the crispy bacon chicken pieces and broccoli 5 Drizzle several spoonfuls of the chicken juices and marinade over the salad Garnish with coriander and enjoy 11

Veggie Noodles with Meat Preparation 15 mins Cooking time 15 mins Servings 2 These veggie noodles taste great are really filling and are made with loads of tasty vegetables Instead of your normal wheat or rice noodles from your supermarket these beauties are made from fresh courgettes You can either slice your courgettes really thinly or treat yourself to a spiralizer Ingredients 230g jumbo sized prawns any meat can be used 2 medium sized courgettes spiralized combine green and yellow ones for added colour 1 aubergine sliced into finger sized slices 1 large carrot sliced 1 large handful of curly kale chopped 2 cloves of garlic crushed 1 tsp mince fresh ginger 1 tsp of mustard seeds 2 tsp of sesame seeds Fresh chilli and seasoning to taste Method 1 Heat olive oil in a wok on a high heat 2 Add the meat and cook until it begins to brown 3 Add the garlic ginger and mustard seeds and cook for a couple of minutes before adding all of the vegetables 4 Cook for 10 minutes or so until the vegetables have cooked through 12 These veggie noodles taste great and are also really filling

Crazy Caveman s Cottage Pie Preparation 20 mins Cooking time 1 hr Servings 6 The twist to this cottage pie is that it doesn t use starchy potatoes For healthy skin and weight we need to reduce our intake of starchy vegetables because the carbohydrates in starch are actually long strings of sugar molecules Your body doesn t respond well to a diet high in sugar as it leads to excessive levels of oxidative stress glycation low level inflammation in addition to hormone and genetic instability Ingredients 75g organic beef dripping or lard 1 red onion diced 100g carrots sliced 1 standard sized courgettes diced 1 large portobello mushroom diced 1 stalk of celery diced 2 large cloves of garlic crushed 1kg of organic mince lamb or beef 2 large tbs of tomato puree 2 tbs of Worcester sauce 1 tbs of Italian seasoning 1 tin of chopped tomatoes 1 fresh bay leaf Ground pepper to taste 400g Jerusalem artichokes 200g celeriac 4 organic egg whites Chopped parsley Method 1 Preheat oven to 220 C Take a large pan and melt half the dripping in it 2 Fry the onions and carrots until slightly softened adding the courgettes mushrooms celery and garlic afterwards 3 Once the vegetables have begun to cook through add the mince to the pan cooking until it has browned off 4 Add Worcester sauce Italian seasoning chopped tomatoes bay leaf and ground pepper Mix through leaving to cook for 10 minutes 5 Whilst the meat and vegetables are cooking scrub the Jerusalem artichokes clean with a kitchenscouring pad Once cleaned grate the artichokes along with the celeriac 6 Melt the remaining dripping and mix into the grated artichokes and celeriac Allowing the melted dripping to cool slightly add the egg whites and mix thoroughly 7 In a large baking dish add the meat and vegetables to the dish layering the grated artichoke and celeriac on top Cook for 25 minutes until the topping begins to brown Garnish with the chopped parsley 13

Bossman Salad Preparation 14 mins Servings 4 The Bossman Salad is bursting full of antioxidants and fantastic fish oils All essential for healthy wonderful looking skin Ingredients 120g mixed baby leaf salad 1 ripe organic avocado 80g organic cherry tomatoes halved 100g organic cucumber sliced and halved 150g smoked mackerel 50g green olives 1 handful of unsalted cashew nuts 1 handful of almonds 1 tbs organic apple cider 1 dash of tabasco to taste Method 1 Slice the tomatoes and cucumber 2 Peel and slice the avocado Combine with the leaves 3 Tear the mackerel into small pieces 4 Add the olives cashew nuts and almonds 5 Garnish with apple cider and Tabasco Enjoy 14 This salad is bursting full of antioxidants and fantastic fish oils

Super Smokey Chicken Soup Preparation 20 mins Cooking time 1 hr 30 mins Super Smokey Chicken Soup is based on a chicken bone broth full of collagen so it not only boosts your immune system it helps you look younger too The high concentration of minerals in the broth are known to help your immune system and have shown to actually reduce symptoms in those suffering auto immune disorders The glycine in the broth has been shown to improve the quality of your sleep which is of course one of the best medicines when you re feeling under the weather Ingredients Chicken carcass 4 garlic cloves chopped 2 small white onions chopped Small bunch of thyme 2 bay leaves 1 tsp smoked paprika 2 leeks chopped 200g carrots chopped 350g sweet potato diced 1 2 cauliflower chopped 2 sticks of chopped celery chopped Himalayan pink salt and pepper to taste Method 1 In a large pan cover the chicken with water adding the garlic onions thyme bay leaves and smoked paprika Season with salt and pepper 2 Bring to the boil and then simmer for an hour 3 After an hour remove all the bones picking the bits of meat left on the carcass and transferring them back to the broth 4 Add the vegetables and simmer until cooked through 15

Sides Perfect Purple Potato Mash 17 Baked Fennel Cashew Nuts 18 Healthy Wheat Free Bread from a Jug 19 Crunchy Nut Coleslaw 20 Cauliflower Pretend Oriental Rice 21 16 Crunchy Nut Coleslaw

Perfect Purple Potato Mash Preparation 5 mins Cooking time 10 mins This crazy looking side is perfect with most meats and great for convincing the kids to eat some quality vegetables Although we don t usually recommend dairy this recipe does contain butter Butter however is largely absent of the dangerous proteins BCM 7 and casein These proteins are thought to be altered by enzymes during the churning process A little butter on some of your vegetables is a welcome addition to their taste and contains plenty of fats and lipids that are essential for supporting optimal skin function Ingredients Sweet potato chopped Purple or orange carrots chopped 1 medium size onion finely chopped Knob of organic butter to taste Method 1 Steam the vegetables until they are thoroughly cooked 2 Transfer to a suitable pan and mash adding the butter 3 Serve with the accompaniments of choice Great for convincing the kids to eat some quality vegetables 17

Baked Fennel Cashew Nuts Preparation 15 mins Cooking time 25 mins Servings 4 Fennel is usually associated with Italian dishes but what isn t well known is just how full of flavonoids folates potassium and vitamin C it is This makes for not only a really flavoursome dish but one that s so full of antioxidants and goodness your skin and taste buds will thank you for cooking it Ingredients 2 fennel bulbs 150g cashew nuts 3 tbs avocado oil 100ml cider vinegar Himalayan pink salt Black pepper Method 1 Cut the stalks and ends off the fennel bulbs and then use a potato peeler to peel off the outer layer From top to bottom cut the bulbs into slices 2 In a large baking tray toss with the avocado oil and cider vinegar Season with salt and pepper and then bake for 25 minutes in an oven heated to 190 C Keep tossing to prevent the fennel burning 3 Roast the cashew nuts in a frying pan until golden brown then crush using a pestle and mortar Toss the crushed nuts with the baked fennel and serve 18 Full of flavonoids folates potassium and vitamin C

Healthy Wheat Free Bread from a Jug Preparation 2 mins Cooking time 4 mins Servings 10 The problem with most breads is that they are full of gluten and wheat Whilst many more people are becoming gluten intolerant wheat and gluten are also being linked to a number of inflammatory diseases like irritable bowel syndrome eczema and asthma This low grade inflammation is also linked to poor skin health and premature ageing This bread is so quick and easy to make less than 5 minutes More importantly it s really tasty and filling even though it contains no wheat Instead the base of the bread is almond flour and flax seed The flax seed containing loads of omega 3 which helpful as this essential fatty acid is lacking in most western diets Try this bread with your stews or toasted Ingredients 9 tbs almond flour 3 tbs flax seed 3 large organic free range eggs 1 tbs melted coconut oil A pinch of sea salt 1 2 tsp baking soda Method 1 Mix all ingredients in a bowl 2 Grease a jug or other appropriate container 3 Empty mixture into the jug and compact the mixture down to eliminate any gaps 4 Microwave for 4 minutes Enjoy Really tasty and filling even though it contains no wheat 19

Crunchy Nut Coleslaw Preparation 20 mins Servings 8 Dill lemon and dash of honey give this Crunchy Nut Coleslaw a deliciously fresh flavour which means it goes so well with any meat dish The carrots in this dish are a rich source of antioxidants carotene and vitamin A The cabbage also contains anti oxidants and various vitamins However the antioxidants come in the form of phyto chemicals which are particularly powerful and because none of the ingredients are cooked none of the health benefits of these ingredients are lost This means your Crunchy Nut Coleslaw not only tastes great it s also a fantastic super food dish for your skin Ingredients White or savoy cabbage 6 grated carrots 50g Raisins 100g Pine nuts Lemon juice from one lemon 1 tsp of honey Fresh dill finely chopped Method 1 Chop the cabbage in to quarters from the top down and then slice along the grain of the leaves This helps to produce thin slices and ensures the end coleslaw will not be too chunky 2 Add the grated carrots raisins and pine nut and toss 3 Prepare the dressing by whisking the lemon juice honey and chopped dill Pour over the ingredients and toss well 20 This salad is a fantastic super food dish for your skin

Cauliflower Pretend Oriental Rice Preparation 15 mins Cooking time 15 mins Servings 2 Rice is a staple carbohydrate for most people And why not It s easy to cook and generally cheap and convenient Rice however is a simple carbohydrate and as we know simple carbohydrates are effectively long chains of sugar molecules Sugar is not necessarily good for our skin or our waistlines and any recipe that s both tasty and fulfilling and helps you cut down on excessive carbohydrates is very welcome Ingredients 175g prawns wild or organic also works well with scallops 2 medium onions sliced 2 cloves of garlic crushed 1 inch squared of ginger grated 1 sweet red pepper sliced 100g oyster mushrooms 1 cauliflower head 2 tbsp coconut oil 2 tbsp coconut aminos 1 tbsp apple vinegar 1 tbsp fish sauce 1 tbsp sesame seeds 1 tbsp sesame oil to garnish 1 handful of coriander to taste chopped Method 1 Chop up the cauliflower head and grind it up in a food processor using the chopping blade attachment You can also use a cheese grater for this bit but it will take a little longer 2 Heat a large wok over a medium to high heat adding a table spoon of coconut oil Add the prawns and cook until cooked right through Place to one side when done 3 Using the rest of the coconut oil fry the onions garlic ginger red pepper and mushrooms for about 3 minutes Once lightly cooked add the grated cauliflower and cook right through for about 7 minutes stirring continuously 4 In a separate bowl whisk together the aminos vinegar and fish sauce 5 Mix together in the wok with the cooked prawns and vegetables Remove from heat and serve garnishing with sesame seeds sesame oil coriander and freshly ground pepper 21

Desserts Sugar Wheat and Dairy Free Carrot Cake 23 Magic Muffins 24 Baked Apple and Raisins 25 Dr Nilu s Chocolate Pecan Slice 26 Sugar Wheat and Dairy Free Shortbread with Strawberries and Cream 27 Dairy Sugar and Wheat Free Chocolate Coconut Cream Torte 28 Creamy Dairy Free Chia Pudding 29 Two Ingredient Two Minute Banana and Chocolate Ice Cream 30 Guilt free Christmas Chocolate Balls 31 Spiced Pear Cake 32 Killer Custard without the sugar or dairy 33 22 Magic Muffins

Sugar Wheat and Dairy Free Carrot Cake Preparation 30 mins Cooking time 1 hr 15 mins Servings 8 This is a really moist carrot cake that s quick and easy to prepare and goes well with fresh berries There s no refined sugar in this cake so it isn t too sweet but you can add more dates if you wish The carrots are full of beta carotene which has been linked to reduced risk of cardiovascular disease Beta carotene is a type of carotenoid which has been shown to give your skin a golden glow similar to a sun tan Studies have demonstrated that this glow actually makes us appear more attractive The cake also contains no wheat which is a common food allergen that can cause immune related digestive problems in many Ingredients 350g carrots chopped 3 ripe bananas 150g dates pitted 1 tbs apple cider vinegar 2 tbs coconut oil 1 orange 6 eggs 2 tsp baking soda 1 tsp dried ginger 450g almond flour Method 1 Preheat oven to 180 C Steam the chopped carrots until soft 2 While the carrots are steaming mix the banana dates vinegar and coconut oil in a food processor 3 Grate the orange to produce some zest and squeeze to produce some fresh juice 4 Add both to a food processor along with the eggs baking soda and dried ginger Continue to mix until the mixture is completely liquidated 5 Add the steamed carrots to the mixture in a food processor Mix until the carrots have completely blended 6 Finally add the almond flour and mix thoroughly 7 Pour the mixture into a 9 inch spring form pan greased with coconut oil Bake for 50 minutes and allow to cool for 15 minutes then turn out on a wire rake to cook completely 23

Magic Muffins Preparation 30 mins Cooking time 25 mins Servings 16 Everybody loves a good muffin and these are great muffins Forget about the health benefits these taste incredible These muffins don t contain gluten wheat of refined sugar and so won t punish your waistline or skin The recipe is full of delicious juicy raisins crunchy flaked almonds pitted dates which make simply a delicious treat Ingredients 250g almond flour 2 tsp baking soda 1 2 tsp sea salt 1 tbs cinnamon 1 tbs vanilla powder 150g pitted dates 3 medium ripe bananas 175g raisins 3 large eggs 1 tsp organic apple cider vinegar 3 tbs coconut oil melted 1 5 large carrots 100g flaked almonds Instructions 1 Preheat oven to 175 C Combine flour baking soda salt and cinnamon in a large bowl 2 Combine the dates bananas eggs vinegar and oil in a food processor and give it all a good blast 3 Add the mixture from a food processor to the dry mixture and combine thoroughly 4 Fold in carrots raisins and nuts 5 Spoon mixture into a muffin tray greased with coconut oil Bake at 175 C for 25 minutes 24

Baked Apple and Raisins Preparation 5 mins Cooking time 5 10 mins This is a fantastic sugar free dessert that is great cooked on a barbecue but also works well cooked in your oven Ingredients Apples baking apples are best but any variety is fine Raisins Cinnamon powder Method 1 De core and quarter the apples 2 Place each quarter on a piece of tin foil 3 Add a handful of raisins with a dash of cinnamon and wrap the foil to create an individual parcel for each apple quarter 4 Bake until just cooked through Keep checking to ensure you don t over bake Great cooked on a barbecue or in your oven 25

Dr Nilu s Chocolate Pecan Slice Preparation 20 mins Cooking time 30 45 mins Servings 12 This delicious chocolate slice is absolutely gluten free It has a soft smooth chocolate centre and a chewy crust It is quick and easy to make and contains raw chocolate powder which is stuffed full of antioxidants Delicious with chopped fruit and a dollop of coconut yoghurt Ingredients 300g steamed sweet potato 100g mashed banana 300g almond flour 4 eggs beaten 100g coconut oil 5 heaped tablespoons of raw chocolate powder 1 tsp bicarbonate of soda Honey according to taste Handful of chopped pecans for mixture and whole pecans to decorate Method 1 Preheat oven to 180 C 2 Mash the sweet potato and banana and stir until well mixed 3 Add the almond flour and mix well 4 Add the beaten egg mixture and then the coconut oil and make sure it is well mixed 5 Mix the chocolate powder and bicarbonate of soda and add to mixture mixing well 6 The mixture is naturally quite sweet but it you prefer it a bit sweeter add honey to taste 7 Lastly add chopped pecans 8 Oil a baking dish and then add mixture until it s about 6cm deep 9 Add the pecans to decorate 10 Bake for approximately 30 45 minutes times vary according to oven 26

Sugar Wheat and Dairy Free Shortbread with Strawberries and Cream Preparation 20 mins Cooking time 15 mins Servings 6 Strawberries are at their best when combined with cream however cream from cows is not the ideal accompaniment if you re looking to keep your skin in tip top condition Dairy should also be avoided for those suffering from the hormonal problems caused by Polycystic Ovary Syndrome PCOS This desert replaces the dairy cream with a coconut cream and adds a wheat free shortbread too Shortbread 4 eggs 100g coconut flour Fresh juice from 1 lemon 60ml coconut oil 3 tbs honey 3 tsp vanilla powder 1 2 tsp baking powder 1 2 tsp bicarbonate of soda Dash of pink Himalayan salt Coconut cream 250ml coconut cream 1 tsp vanilla powder 1 tsp honey Instructions 1 Before you begin the shortbread mix prepare the coconut cream and chill for at least half an hour in the fridge Drain any light coconut water from the carton of coconut cream before mixing with the vanilla and honey Whisk for a couple of minutes then refrigerate 2 Mix the ingredients for the shortbread together until you have a thick dough Flatten the dough on to a work surface and using a cookie cutter or biscuit maker cut out some shapes Place on a baking tray lined with baking paper and bake for 15 minutes at 180 C until lightly browned 3 Serve with strawberries coconut cream and a garnish of fresh mint 27

Dairy Sugar and Wheat Free Chocolate Coconut Cream Torte Preparation 1 hr 30 mins Servings 8 This recipe although high in fructose contains no dairy refined sugar or wheat and is also completely raw The fresh berries and raw cacao contain plenty of antioxidants which has a balancing effect on the fructose content Bottom Crust 200g pecans soaked for 2 hours 125g desiccated coconut 12 medjool dates pitted 80g cacao powder 1 2 tsp cinnamon Add these ingredients to a food blender and blend until a crumble constituency is reached Coconut Cream Filling Fresh coconut flesh from 2 coconuts save the coconut water 5 bananas 100ml coconut oil 5 medjool dates pitted 1 2 tsp of vanilla powder Add these ingredients to a food blender and blend until a creamy constituency is reached Chocolate Topping Fresh coconut flesh from 1 coconut save the coconut water 3 tbs coconut oil 80g cacao powder 3 medjool dates pitted 3 dried figs 1 2 tsp vanilla powder 1 2 tsp cinnamon Add these ingredients and the saved coconut water to a food blender and blend until a thick and smooth constituency is reached 28 Berry Garnish 1 tbs honey 3 strawberries 6 fresh mint leaves chopped 125g mixed berries strawberries blue berries raspberries pomegranate Blend the honey and 3 strawberries to make a glaze and gently toss with the mixed berries and mint Method 1 Using a 9 spring form pan load the bottom crust mixture into it pressing to form a firm crust 2 On top of this crust along the edge of the pan press halved strawberries to create a ring 3 In the middle pour in the coconut cream filling and then freeze for 2 hours 4 Remove from the freezer and spread on the chocolate topping returning to the freezer for 1 more hour 5 Before serving add the berry garnish

Creamy Dairy Free Chia Pudding Preparation 2 mins Servings 4 Chia seeds are all the rage at the moment They are packed with loads of protein essential omega 3 fatty acids calcium iron magnesium and are great for maintaining your energy levels Ingredients 5oz chia seeds 1 pint unsweetened coconut milk 1 tablespoon virgin coconut oil 2 handfuls of fresh strawberries 1 tablespoon xylitol or pure raw honey Method 1 Place the strawberries coconut milk coconut oil and xylito honey into a blender and blend 2 Add the chia seeds and leave the seeds to soak in the mixture until they swell and become gelatinous around an hour 3 Garnish with strawberries and maybe some fresh mint and enjoy Chia seeds are great for maintaining your energy levels 29

Two Ingredient Two Minute Banana and Chocolate Ice Cream Preparation 2 mins Servings 2 Many people are ice cream addicts but the sugar and fat overload leaves them feeling guilty and miserable So enter the two ingredient two minute banana and chocolate ice cream It tastes like Mr Whippy but has zero fat or added sugar Ingredients 3 skinless frozen bananas 1 tablespoon of raw cacao Method 1 Put the bananas and cacao into a high speed blender 2 Whizz until smooth and creamy Even more delicious topped with berries or nuts 30 This tastes like Mr Whippy but has zero fat or added sugar

Guilt free Chocolate Balls Preparation 20 mins Cooking time 10 mins Servings 10 Confectionery needn t always be bad for your skin This brilliant recipe contains no refined sugar contains plenty of antioxidants in the cacao powder and tastes great If you want to spice it up try adding some ground cumin and a pinch of pink Himalayan salt to the mixture Ingredients 10 pitted dates 50g raw cacao powder 25g ground almonds 5 tbsp water 1 tsp turmeric 200g desiccated coconut 4 tbsp coconut oil 6 tbsp xylitol Method 1 Preheat oven to 180 C 2 Mix dates cacao almonds turmeric and water in a good powerful blender to make a sticky paste 3 Add the remaining ingredients to the blender and blend to a coarse consistency 4 From the mixture roll 12 balls placing them on a baking tray lined with non stick baking paper 5 Bake in the oven for 10 minutes Allow to cool before serving This recipe contains no refined sugar and plenty of antioxidants 31

Spiced Pear Cake Preparation 30 mins Cooking time 1 hr 15 mins The spices in this cake give it a lovely warmth and because it contains no wheat refined sugar or dairy you can enjoy it without feeling too guilty The recipe contains cinnamon and dried ginger both of which contain antioxidants and have been shown to exhibit anti inflammatory effects Despite containing no refined sugar this is a sweet dessert as a result of the fructose from the fruit content The cinnamon however does counter this to some extent by lowering your blood sugar levels and reducing your sensitivity to insulin Ingredients 3 or 4 medium size pears 1 tsp of cinnamon powder 1 tsp of cloves 3 oranges 350g sweet potato chopped and peeled 3 ripe bananas 150g dates pitted 1 tbs apples cider vinegar 2 tbs coconut oil 6 eggs 2 tsp baking soda 1 tsp dried ginger 450g almond flour Method 1 Preheat oven to 160 C Quarter and de core the pears 2 Place the zest of one of the oranges in a pan adding the juice from 2 of them along with the cinnamon and cloves 3 Add the pears to the pan and cover with water Bring to the boil and simmer for 20 minutes 4 While the pears are cooking steam the sweet potato until soft 5 Next mix the banana dates vinegar and coconut oil in a food processor 6 Grate the last orange to produce zest and squeeze to produce fresh juice 7 Add both to a food processor along with the eggs baking soda and dried ginger Continue to mix until the mixture is complete liquidated 8 Add the steamed sweet potato to the mixture in a food processor Mix until the sweet potato is completely blended 9 Finally add the almond flour and mix thoroughly 10 Pour half the mixture into a 9 inch spring form pan greased with coconut oil 11 Place the spiced pears on top of the mixture ensuring they have been really well drained Pour the rest of the mixture on top of this 12 Bake for 1 hour and 15 minutes and allow to cool for 15 minutes then turn out on a wire rake to cool completely 32

Killer Custard without the sugar or dairy Preparation 2 mins Cooking time 7 mins This custard tastes as good if not better than traditional custard but doesn t contain any refined sugar or dairy This recipe isn t going to win any competitions for the healthiest food in the world but it still stands head and shoulders above traditional custard and there is absolutely no compromise on taste Ingredients 2 ripe bananas 100g pitted dates 1 tsp vanilla powder 500ml coconut milk 2 egg yolks Method 1 Add the bananas dates vanilla powder and coconut milk to a blender and give it a blast until everything is completely liquidated 2 Transfer to a sauce pan and add the egg yolks 3 Gently heat whisking continuously until the custard thickens slightly If you heat the custard too quickly it may curdle If it does transfer back to a blender and give it another blast This custard tastes as good as traditional custard 33

Breakfast Protein Recovery Blast Preparation 2 mins Cooking time 2 mins Servings 2 This is a quick and easy hot drink that as well as being a great post exercise recovery drink is also a great breakfast to start the day Following prolonged exercise it s important to replace the glycogen stores in your muscles and provide your body with protein to rebuild the muscle depleted during exercise Replacing these nutrients reduces post exercise muscle stiffness Raisins are a fantastic way to lower your body s post exercise raised levels of acidity and also provide you with unprocessed sugars your body can easily convert into glycogen Ingredients 300mls coconut milk Handful of organic blackberries wild ones are by far the most flavoursome 1 large organic free range egg 1 small handful of organic raisins A pinch of sea salt 1 2 tsp of vanilla powder Method 1 Throw all ingredients into a blender and give it a blast until smooth 2 Pour the mixture into a small pan and heat right through for a minute or two Be careful not to boil the contents 3 Return the mixture to a blender for one more blast and that s it Enjoy Quick and easy and a great start to the day 35

Coconut Cooler Preparation 2 mins Servings 2 This is a deliciously light and refreshing drink with a whole host of valuable electrolytes like potassium calcium phosphorus magnesium and sodium perfect for rehydrating your skin and body If you like things a little sweeter you can add a little xylitol to this Coconut Cooler Ingredients 6 ice cubes 400ml pure coconut water Juice from 1 lime freshly squeezed 12 18 fresh mint leaves Method 1 Add all ingredients into a blender and give it a very brief blast so the ice doesn t become mush Simple 36 Deliciously light and perfect for rehydrating your skin and body

Mean Green Zing Preparation 2 mins Servings 2 Your body will really thank you for this burst of energising nutrients This smoothie glows with vitality and green goodness and what s more it tastes fabulous Ingredients 1 2 a fistful of rocket leaves 12 mint leaves 1 pear 1 2 inch nub of ginger 1 1 2 inch of cucumber The juice of one freshly squeezed lime Apple juice Method 1 Throw all ingredients into a blender and give it a blast until smooth Add ice if you prefer it cool This smoothie glows with vitality and tastes fabulous 37

Delicious Guilt free Choc Shock Preparation 2 mins Servings 2 If your cravings for chocolate are pushing you close to breaking your healthy eating lifestyle here s a great alternative to a gluttonous chocolate bar Cacao powder is great because it actually contains loads of antioxidants The bad thing is that when made into chocolate most manufacturers mix cacao powder with bad stuff like refined sugar trans fats and preservatives This shake has none of that nonsense and loads of great stuff like omega 3 in the chia seeds and flax seeds Ingredients 2 bananas Coconut milk 4 tbsp cacao powder 2 tbsp milled flaxseed 2 tbsp chia seeds 1 tsp maca powder Method 1 Add all ingredients to a blender and give it a blast until smooth 38 Here s a great alternative to a gluttonous chocolate bar

Delicious Detox Smoothie Preparation 2 mins Servings 2 This recipe is a great way to stimulate your energy levels exactly what you need if you re detoxing Turmeric is a powerful antioxidant and helps to reduce low level inflammation in your body that is thought to be the cause of many common chronic diseases It also includes chia seeds which are loaded full of the essential fatty acid omega 3 Ingredients 1 ripe mango 1 banana Coconut milk 1 tbsp coconut oil 1 tsp turmeric 1 tsp chia seeds 1 tsp fresh ginger 1 2 tsp cinnamon Method 1 Place all ingredients into a blender and give it a blast until smooth Drink immediately This recipe is a great way to stimulate your energy levels 39

Recovery Smoothie Living a healthy lifestyle includes exercising which means you ll need an effective post workout recovery drink Your drink needs a good quality protein to ensure the muscles you ve broken down during your exercise routine can be repaired as quickly as possible This smoothie contains collagen protein to achieve the quickest possible tissue repair Your post workout smoothie also needs to contain some glucose Your muscles will have used up their stores of glucose during your work out To prevent stiffness fatigue and muscle ache it s important to replenish these glucose stores as quickly as possible ideally within 30 minutes of your workout Ingredients Blackberries Blueberries Raspberries Strawberries Raisins Coconut water Collagen powder Himalayan pink salt Method 1 Whizz the ingredients together in a blender until smooth Add ice cubes if you prefer a cooler taste 40 This is an effective postworkout recovery drink

Breakfast Detox Smoothie This smoothie is a great way to start your day as a breakfast treat It s quick easy and full of extraordinarily great stuff to help you flush out any toxins All the berries in this smoothie contain antioxidants but the blueberries are particularly packed full of them The baby spinach in this smoothie also contains flavonoids and carotenoids both of which have been shown to display antiinflammatory and anti cancer benefits Ingredients Blueberries Blackberries Raspberries Baby spinach Coconut milk Method 1 Add the ingredients together into a blender and blend until smooth A great way to start your day as a breakfast treat 41

Healthy Eating Guide The desire to have healthy youthful looking skin has deep evolutionary benefits Scientific research has shown there is a direct link between our inner health and outer youthfulness Your skin is after all one of your largest organs and often clearly reflects your general state of health Studies have shown that your perceived age is actually a good indication of your general health Scientific evidence has also shown that the younger you look the more likely you are to live longer We re all aware of lifestyle habits that have a negative influence on our skin like smoking pollution and excessive sun exposure but one greatly underestimated factor is your diet What s more scientific studies are demonstrating that what has been considered a healthy diet over the past 30 years namely low fat and high carbohydrates might not be as healthy as we think and is actually responsible for poor health and the premature ageing our skin This pamphlet has been designed to explain the principles that underpin what is currently considered a healthy diet for both your body and your skin and to provide you with some delicious recipes that apply these principles There are clearly a lot of varying opinions about what constitutes a healthy diet and these opinions will continue to change and evolve as research and knowledge develop over time Within this introductory section of the pamphlet is a brief overview of the biological processes associated with your diet The aim is to give you some indication of what food types are beneficial and which should be avoided If you re not interested in the science you can skip this section and go straight to the delicious recipes and start eating better feeling healthier and looking great What is Glycation and why it is important Glycation has a significant impact on the aging process of our skin It refers to the process where sugar molecules glucose fructose in our bodies attach themselves to other molecules including collagen and form tissue harming crosslinks called Advanced Glycation End products AGEs These AGEs prevent collagen performing its beneficial function of providing support to your skin and other tissue Glycation also has other negative effects on our skin and body through causing inflammation the development of free radicals and oxidative stress Glycation can be significantly reduced by simply reducing the amount of sugary foods we eat on a daily basis It s worth noting that fructose commonly used in soft drinks and derived from fruit and plants is even more active than normal sugar in generating AGEs What is Oxidative Stress and how it affect your health Oxidative Stress and the production of free radicals is widely accepted as one of the key mechanisms associated with the aging process of not just the skin but of all other bodily systems This is why one of the main strategies for reducing the aging process is to reduce free radical production and increase antioxidants Dietary habits have been shown to be a major factor that determines antioxidant levels and oxidative stress By eating antioxidant rich foods like fruit and particularly fresh vegetables antioxidant levels within your body can be significantly increased Indeed one particular study by Nagata et al has shown that eating green and yellow vegetables decreases wrinkles around the eyes crow s feet Other studies have shown that the consumption of increased levels of fruit and vegetables improves our skin colouration in a way that actually makes us look more attractive This is more effective than tanning without the associated risks 42

What s wrong with Carbohydrates Recently there has been an increased focus politically and in the media around sugar consumption and its associated risks What is not generally understood is that carbohydrates are essentially nature s way of storing sugar through the formation of long strings of sugar molecules Carbohydrate molecules in starch amylopectin and amylose are simply broken down by your body into individual sugar molecules Four grams of starchy carbohydrates will result in one whole teaspoon of sugar in your blood although it will be released into you blood at a slower rate This in turn increases the levels of AGEs in your blood stream resulting in the negative effects to your skin and body This means that a diet focused mainly on starchy carbohydrates like bread potatoes rice or pasta is not good for your longevity general health and skin health Why Protein is important for your health Protein is an essential building block of all life and constitutes about 50 of the dry weight of most cells The body uses protein to build the structures that create our muscles organs skin hair and connective tissue Proteins are made from long chains of smaller molecules known as amino acids which the body cannot produce itself As these amino acids and proteins are essential for good health and the body has little capacity to store protein it is essential we eat sufficient amounts of complete protein on a daily basis Why the right fats are good for you Over the past 30 years the received wisdom has been that a low fat diet is a good diet You must now forget this mantra Recent studies have shown that the body needs fats for good health That s right Your body needs oil and fat Another word for oils and fats is the word lipids Lipids help maintain cell structures and cell functions Lipids are also essential for the regulation of your hormones including insulin which regulates your blood sugar levels Remember increased blood sugar levels are bad for the health of your body and skin How do oils and fats affect the skin Well studies have shown that increased fat consumption increases the elasticity of the skin and reduces wrinkles Sufficient levels of both monounsaturated and saturated fats in our diets are therefore essential for maintaining healthy and youthful looking skin as we get older Scientific studies have shown that trans fats and highly processed unstable polyunsaturated vegetable oils high in omega 6 increase inflammation in the body This has added to the reputation that fats are bad for you The key however is to ensure we eat sufficient amounts of stable monounsaturated fats such as avocados and olive oil and stable saturated fats also such as animal fats and coconut oil When consuming any animal products it is essential that you only consume high quality produce Much of our meat and fish come from intensively farmed sources and is generally of a poor quality This is a direct result of the conditions the animals are reared in and the diets fed to them Organic grass fed meats and wild fish are by far the healthiest The past 30 years have seen a lot of focus on the negative effects of saturated fats To the extent that you might now find it difficult to accept that they are not as problematic as their reputation suggests We have after all been exposed to some pretty effective marketing machines over the years selling us a whole host of low fat polyunsaturated processed foods The fact remains that saturated fatty acids are an integral part of our body and skin and are in fact fundamental building blocks of the brain Recent studies have even shown that cholesterol actually promotes the production of new brain cells This in turn promotes the communication between neurons and studies have shown that this can lead to better cognitive function Importantly for your skin saturated fats have been shown to reduce oxidative damage 43

But haven t we been told saturated fats are bad for us We have but we seem to be in the process of a gradual re think about their effects on our health In fact the British Heart foundation recently published the results of a meta study that concluded Current evidence does not clearly support cardiovascular guidelines that encourage high consumption of polyunsaturated fatty acids and low consumption of total saturated fats What is telomere length Telomeres maintain the stability of our genes As we age our cells divide When this happens our telomeres shorten which means telomere length is a good indication of our affective cellular age as opposed to our chronological age Increased rates of the shorting of telomeres have been linked to increased levels of free radicals and greater oxidative stress Shorter telomeres have also been linked to increased levels of cancer and shorter longevity and have been linked to obesity low grade inflammation and raised blood sugar levels Why intermittent fasting is a good idea The recent popularity of the 5 2 diet which encourages you to fast two days a week has raised interest in fasting In addition to weight loss supporters of the 5 2 diet suggest that this and other intermittent fasting approaches can help you look younger live longer and even protect against diseases like dementia Autophagy is a cellular process that basically cleans up problematic material within your cells and is stimulated during periods of fasting This is because when breaking down this problematic material the autophagy process reduces the cellular junk into its constitute parts These include fatty acids amino acids and sugars just the resources the body requires when it cannot acquire them through eating Fasting therefore forces the body to search for these resources within your cells when they are not readily available thus performing this cellular cleansing process at a faster rate than normal Studies have suggested that promoting autophagy can increase longevity but the health benefits also apply to your skin Studies have demonstrated that one of the key mechanisms in ageing not only your skin but in all anatomical systems is the inadequate clearance of material that results from oxidative stress Periods of fasting not only clear this material but have also been shown to reduce oxidative stress by increasing insulin sensitivity Fasting has also been shown to increase your body s production of Human Growth Hormone HGH Studies have shown that HGH has skin rejuvenation properties Recent studies emphatically demonstrate the health benefits of intermittent fasting and how it can impede your skin s aging process There are many ways to fast and it is not yet proven which offers the greatest benefits The beneficial effects are however well understood so incorporating this into your lifestyle will undoubtedly improve not only the look of your skin but your overall general wellbeing The key to incorporating intermittent fasting into your day to day routine is to choose a diet and diet plans that are not too difficult to do Limiting your calorific intake in a 24 hour period 500 for women and 600 for men is one method that has been made popular through the 5 2 diet and many people have found they are able to stick to this on an ongoing basis There are other methods like a complete zero calorie intake over 14 women or 16 men consecutive hours This is followed by a feeding period for the remaining 6 to 8 hours Another variation of this approach is to fast for 20 hours and then eat one large meal every night There are other approaches and it is probably better to try a few out and decide which one works best for you and your lifestyle 44

How to apply the 80 rule The purpose of this pamphlet is to demonstrate that what you eat has a direct impact on the look and health of your skin This is not cosmetic as your skin looks better when you improve your diet because you will be healthier The current Western diet of starchy grain based and sugary foods will not do you or your skin any favours nor will the low fat mantra that we have been sold for the past 30 years or so We do however need to recognise that much of the western diet does appeal to our basic tastes and that it is difficult to avoid completely It is simply a matter of balance and an approach that you may find useful is to apply the 80 rule This rule means that you try to eat good food at least 80 of the time Good food means a diet high in protein good oils and fats and plenty of vegetables This type of diet and a reduction in your calorie intake from time to time will reduce glycation oxidative stress inflammation and telomere shortening It will also encourage the more youthful promoting processes like autophagy and HRH production As a result your skin will not only look and feel more youthful and healthy you will be healthier as a result Enjoy your life and laugh more This pamphlet had been produced to give you some delicious recipes that are not only good for your health but are specifically designed to help you and your skin look its best It s interesting to consider however that one of the best ways to improve your attractiveness is to simply put a smile on your face And the good news is that research suggests laughing and a positive attitude is actually good for your health too One particular study has shown that if you always expect the worst you re 25 more likely to die before the age of 65 Studies conducted in the 80s and 90s have also revealed that your brain and immune system are connected through neurotransmitters and it is also now thought that your psychological health and moods are effected by the health of your gut Lining your stomach is a network of neurons similar to your brain This network has been called the little brain and is thought to be linked to the brain in your skull though the vagus nerves which influence your emotional state This suggests that the health of your gut and the diet you consume contributes to your emotional health We all know stress is bad for your health As well as elevating your blood pressure stress weakens your immune system Other studies have also shown that it increases low level inflammation associated with a whole host of chronic diseases All this suggests that simply being happy and lowering your stress levels will improve your health So how do you become happier Well there are all sorts of self help books you could consider and there are even laughter clubs or laughter yoga But if laughter yoga isn t for you you could try the following strategies for maintaining good psychological and physical health 1 Manage your stress 2 Exercise regularly 3 Drink plenty of pure water 4 Ingest healthy fats Omega 3 saturated and mono saturated fats 5 Eat unprocessed whole foods ideally organic 6 Ensure raw food is a significant part of your diet 7 Avoid sugars 8 Avoid grains 9 Avoid foods with high levels of carbohydrates 10 Limit your exposure to toxins 11 Get enough quality sleep 12 Laugh more 45