Nourish & Glow: The 10-day plan
In this, my most comprehensive book on healthy eating, I share with you all the fundamental building blocks you need to lose weight, feel great and kick-start a lifetime of healthy eating.This ultimate guide includes over 50 exclusive gluten-, dairy- and refined sugar-free recipes, complete with vegan and vegetarian alternatives, together with a unique and exclusively curated tool – my Positive Nutrition Pyramid – which will ensure you are unequivocally nourishing yourself with all of the essential ingredients needed for a happy, healthy body and mind. It’s then all brought together through an easy-to-follow 10 day meal plan to put theory into practice.
Published in 2017, it is available to buy across the UK, and has also been published in Australia, Canada and the US.
It is a liberating, energising plan that will equip you with core knowledge and skills needed to develop and implement a lifetime of balanced eating that is unique to you. Leaving behind all the confusion and negativity surrounding diets and healthy eating, this book helps you find out exactly how and what it means to eat well for you, for the rest of your life.
Why not try these teaser recipes?
“This book is perfect as it’s the ultimate hand-holder. I didn’t need to think about what dishes to cook when and what ingredients I needed – it’s all laid out.”
“It has changed my attitude to food and I make a conscious effort to buy and eat healthier food, as it fills me up and tastes great in these recipes. So much so, I’ve since bought two more books for friends! Reader Review”
“This book is brilliant. I have Amelia’s other books, but I find that this one is the best for anyone who wants to make a step towards better health and nutrition”
“Really enjoying this; part eating plan, part recipe book, part food philosophy book.”
“I am halfway through the 10 day plan and really feel that my relationship with food is going to change long term. I am following the vegan plan and like the very clear instructions each day alongside prep for the next. I have found all the recipes so far easy to follow and most very quick to prepare.”
“As I read the book I’m finding it full of inspiration and ways to change my mindset about food, which [is] really helping. I love the unpatronising and realistic way Amelia writes and her years of working with people and understanding why people overeat shines through”
“The most sensible, helpful and successful nutritional advice with recipes, I lost a stone in 10 days”
Positive Nutrition Pyramid
Many of you have requested a printable version of The Positive Nutrition Pyramid from Nourish & Glow: The 10 Day Plan.
For more detailed info, see my article about the pyramid here.
There are two print versions below – practical (rather than pretty), easy to print sheets that will be kind to your ink reserves!
Please note that these are merely simple printouts to support those that have already purchased the book (for book info and quick buy links, click here).PDF A4 single sheet (500kb)
PDF 4 to an A4 sheet (900kb)
Nourish & Glow: The 10-day Plan FAQs
I don’t eat nuts / coconut / seeds / pulses / grains – what are the alternatives?
One of the things I hope that this book does, is to empower you to find your own solutions to these dietary challenges. I know that there are many people, for various reason, that are unable to consume certain ingredients. So try to be creative, and don’t worry about not following the plan ‘to the letter’ – it is absolutely fine if you need to adapt the plan to suit your body. You never know, your adaptations might even improve the recipes!
Here are a few swap ideas to help get you started:
|Can’t eat…||Try instead…|
|Certain nuts||Other nuts or seeds (or don’t use them at all)|
|Chickpeas||Other pulses / beans|
|Grains||More starchy vegetables / peas|
|Coconut oil||Olive oil|
|Specific vegetables||Substitute with other vegetables|
|Eggs||Try the vegan recipes|
How do I make this work for a family?
Many of the recipes in the 10-day plan are suitable for family cooking. However, if you are cooking for children, they will need a few adaptations over the course of the whole plan (such as continuing to consume dairy or calcium-fortified milks, and getting plenty of starchy carbohydrates for energy). There is more detailed information about this in Chapter 5 of the book.
Is the shopping list for one person?
Yes it is.
Are all the ingredients available in a supermarket?
Yes, most of the chains have all the ingredients although not all stock gluten-free oats, chia seeds, coconut yoghurt, almond butter, raw cacao powder, coconut oil or aminos. These ingredients are readily available in health food shops or online stores (or feel free to substitute them for ingredients you are able to get, according to your tolerances – i.e., plain natural yoghurt instead of coconut, normal oats instead of GF, cocoa powder instead of raw cacao etc.).
Is the shopping list complete?
No, unfortunately there are a few items missing from both lists, so please double check the recipes before you shop. It is more of a general guide.
How much is the total cost of the food shopping for 1 person for 10 days?
Approximately £100 (calculated 2017), although it might be slightly more or slightly less depending on where you are shopping and according to price rises. If you can find a local greengrocer, this can help considerably with the costs, as you can buy exactly what you need without any leftovers.
Can I follow the plan if I am vegetarian or vegan?
Yes, many of the recipes on the plan are already vegetarian and there are vegan alternatives for every recipe.
Can I drink coffee, tea and/or alcohol during the plan?
Ideally, I would suggest that you try to limit coffee to 1-2 cups per day and tea to 3-4 cups each day (without sugar or dairy milk), and try not to drink alcohol at all during those 10 days. However, this is your plan, so do what feels right.
Please note that the information on this website is provided for general information only, it should not be treated as a substitute for the medical advice of your own doctor or any other health care professional providing personalised nutrition or lifestyle advice. If you have any concerns about your general health, you should contact your local health care provider.
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