Informational Articles


by: Katherine Elyse Blake –


Even more important than the amount of calories we consume is what these calories consist of. Where possible, fill your diets with nutritionally dense food and avoid foods packed with empty calories. By nutritionally dense I’m referring to foods that are going to provide your body with some kind of benefit.

For example, fruits and vegetables are packed with a variety of vitamins, minerals and antioxidants which your body can utilise to its advantage. A lean chicken breast or fillet of fish will provide you with a high percentage of protein, which your body can use to lay down new tissue and B vitamins used during metabolism for increased energy.

Studies show that a high percentage of adults eat less than the minimum daily recommendation of ten or more essential nutrients.

Adequate amounts and a proper balance of these nutrients are needed not only for maintaining good health, but also for the dietary management of the body’s structure as well as the optimal functioning of the body such as immune and gastrointestinal systems.

Here in the UK many of us are eating well below the recommended nutrient intake, which not only hinders health but also prevents individuals from reaching their beauty potentials. Not consuming the necessary nutrient amount can for example lead to sunken, non elasticised, thin skin, tired eyes, premature fine lines and wrinkles, brittle nails, thin hair and a dull complexion. Instead of splurging on fancy skincare and top of the line makeup, spend some time on your body and nourish yourselves beautiful from the inside out.

So what do I mean by the word Nutrient?

A nutrient is a substance that provides nourishment essential for growth and the maintenance of life. Carbohydrates, fats and protein are macronutrients which provide our body with energy. Vitamins, minerals and trace elements are micronutrients and are vital for metabolism and processes in the body, which sustain life.

Consuming the recommended amount of all of the essential nutrients will not only leave our bodies feeling healthier but also looking more alive and vibrant than ever.

The following advice aims to provide an overview as to how to consume the right foods so that all of your body’s nutritional needs are covered.  My key recommendation is to eat an extremely varied amount of food and experiment wherever and whenever you can. Do not regard your view toward food as a diet but a lifestyle choice. Never think that you will never eat a certain type of food, chocolate for example and always eat “salad”. The key here is to have variation, balance, knowledge and a positive regard to food. Do not deny yourselves anything, just remember the concept of moderation and bear in mind the beauty and health objectives you are aiming to achieve.

Have your cake and eat it too all whilst creating the fabulous new you…

Nutritional recommendations:

  • Eat a variety of different foods; change your food choices daily
  • Consume oily fish 3 times a week. Unfortunately fish is one of those marmite foods; if you really cannot stand it consider taking omega 3 & 6 supplements or consuming other omega rich foods such flaxseeds, spinach, soya and walnuts.

To see the rest of the recommendations CLICK HERE

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