You are literally what you eat...

Every 28 days your skin replaces itself. Your liver - 5 months, Your bones, 10 years. Your body makes these new cells, using the food that you eat. What you eat literally becomes you... ​ If you are struggling to make your 10 a day - add a smoothie. On a Sunday night I chop and freeze bags of smoothie ingredients. Then when making the children's breakfast I can throw it all in the blender with a little oat milk and a cup of hot water and hey presto - smoothie done in less than 1 minute. Planning ahead can be so integral into making life long changes. ​ Batch cooking soups and nutritious stews can save you so much time and money. The added benefit, you know exactly what goes into your food - no hidden nasties here.

If you are struggling with your diet and your energy is low, try focusing on the foods you CAN eat to improve your health not the ones you can't. It is a great way to change your mindset. For example if you coffee habit is a little bit out of control - rather than telling yourself "I really need a coffee" when you are tired or stressed, think "what can I give my body to support it". Try a green tea, full of antioxidants, which can help reduce cortisol levels, the stress hormone.

Plant foods contain thousands of natural chemicals. These are called phytonutrients or phytochemicals."Phyto" refers to the Greek word for plant. These chemicals help protect plants from germs, fungi, bugs, and other threats.Fruits and vegetables contain phytonutrients. Other plant-based foods also contain phytonutrients, such as whole grains, nuts, beans and tea.

Phytonutrients aren't essential for keeping you alive, unlike the vitamins and minerals that plant foods contain. But when you eat or drink phytonutrients, they may help prevent disease and keep your body working properly.

If you would like some help with incorporating your 10 a day into your diet, contact me at www.illuminate-nutrition.co.uk

Shine from the inside out