Get the Glow Read Online Free PDF Page B

bones with water. Put the onion in the water, along with the rest of the ingredients. Bring to the boil, then reduce to a very low heat and simmer for 4–6 hours. Strain the broth through a sieve and put it in containers. The broth is freezable, so divide it up and keep some for a later date.
Use in soups, to sauté veggies or to drink before meals.
     
5. more ways to beat the bloat
You now have all the foundations to aid your digestion and heal your gut. Here are some more quick tips, if you need a little extra boost:
• Take amino acid L-glutamine, aloe vera, slippery elm and magnesium citrate.
• Drink a cup of camomile, liquorice root or peppermint tea; these soothe and relax the belly.
• Give your tummy a massage in a clockwise circular motion to start moving everything around.
• Take belly breaths – breathe deeply into your belly; inhale for three counts and exhale for four counts. This calms the nervous system and gets blood pumping around the digestive system.
• Add a teaspoon of apple cider vinegar to your water before you eat; this will get your digestion going.
• Get some sunshine: vitamin D helps regulate your immune system, crowds out pathogens and regulates the microbiomes.
     
Q&A
Q: How much protein should I eat?
A: Aim for a fist-size of protein in all of your meals. Mix up the sources to keep it interesting, and always eat foods you love – for example, don’t force-feed yourself fish if you don’t like it. This is all about enjoyment, not punishment.
Q: Can you have too many eggs?
A: Yes, you can overdo any food. Our bodies love variety, so just stick to two eggs three times a week.
Q: Where can I find probiotics and fermented foods?
A: Your local health food store, a chemist, or online.
Q: If something is labelled as ‘gluten free’, does this mean it’s OK?
A: Not always. Many gluten-free products are pumped full of chemicals trying to replicate the gluten. Stick to breads made from rice, buckwheat, quinoa or millet flour. If you’re not gluten intolerant, rye or spelt are also great options. As a rule of thumb, look for bread with the fewest ingredients or make your own.





 
     
REST
and
DIGEST
     
     
     
week five
     
     
     



 
     
     
Stress not only affects your mind, but also your waistline, digestion and overall well-being. This week I will show you how to say goodbye to stress to enable the hottest, healthiest and happiest you.
mindful eating
It not just about what you eat but how you eat. Eating mindfully is a very important part of getting the glow. It allows you to savour every morsel of your food, meaning you will eat less, feel fuller, reduce bloating and digest food more quickly.
We live life fast: we eat on the go, standing up, in front of the computer, and hardly ever at the table. Most of us are overstressed, overtired and overworked, which often leads us to mindlessly shove bad food into our mouths and make poor lifestyle choices.
When we eat on the go we are in a state of ‘fight or flight’, meaning our blood is directed to our muscles instead of going to the digestive system where it is needed. We should sit down mindfully with our meals and switch to a state of rest and digest. This is the sweet spot.
Mindfulness isn’t just about how you eat, but is about being conscious in everything we do. It helps us to get out of our heads and into our hearts. Reduced mind chatter certainly makes for happier and healthier living.
     
how to eat mindfully
•  Eat at a table: Not standing up.
•  Turn off any distractions : No TV, computer, phone or work. This helps you feel fuller and more connected to your food as you concentrate on what is on your plate, not on the screen.
•  Chew your food: Your body works hard to draw all the nutrients out of your food, so help yourself by chewing 10 times before you swallow. This will make you eat less,feel full quicker, and vanquish that post-dinner bulge.
•  Wait 20 minutes to get seconds : It takes a while to