Get the Glow by Madeleine Shaw Read Free Book Online

takes longer to hit your dinner plate, during which time it loses nutrition and taste – not to mention polluting our beautiful planet to get there.
Locally bought food tastes fresh, can often work out cheaper and is good for the conscience.
     
how to eat local
• Do your weekly shop at a farmers’ market.
• Get a local veg box delivery.
• Chose local produce over foreign.
• Eat seasonal produce; you can look up what’s in season online.
     
super chef
Don’t panic too much when it comes to cooking your food. The key is to use the right oils and not overdo the dish. Methods to avoid:
• Microwaving
• Over-boiling
• Burning (glycation) – burnt food can cause toxic build-up
• Deep frying
Instead, stick to:
• Boiling or steaming in a little water, keeping the crunch
• Grilling, roasting, baking or sautéing
Try cooking in coconut oil or butter; they both have high smoking points and do not denature in heat. Do not burn, though! Olive oil is OK for cooking at low temperatures or drizzling over at the end.
     
cook it slow and low
I have a total love affair with my slow cooker. It’s the easiest way to get a good nourishing meal inside you. If you aren’t much of a cook, it will be your best friend. All you have to do is pop a whole load of veg and meat in it, and – hey presto! – a restaurant-worthy dish appears. Often I’ll leave mine on during the day while I’m out and about, and when I get home I’ll open the door to a ready-made dinner.
They’re cheap, they make meat melt of the bone . . . and it’s only one pot to clean up at the end of a long day. Get into the habit of making a slow roast on a Sunday and eating the meat all week.
The best part about slow cooking is that you can use cheaper, less-popular cuts of meat like brisket, shoulder and neck. The slow cooker totally transforms these generally tougher cuts into delicacies. Also, cooking slow and low retains more nutrients (those that are destroyed from the heat) for the body.
     
a final note from me
So you’ve got to the end of this endeavour, and you should feel very proud! Even if you only made one change, it is still a great leap in the right direction.
Get the Glow isn’t just about losing weight or seeing better skin. It is that healthy, happy sheen that comes from within; it shines through in your habits, conviction and good wholesome nourishment.
You deserve this.
So walk with confidence, smile and
GLOW!
     
I hope you enjoyed yourself; please stay in touch via my website, Facebook, Twitter and Instagram, and do keep me updated on your progress!
     
Lots of love,
Madeleine



 
    sample weekly meal plan
     

     

 
     
     
Recipes
     
     
     
     
     
     
     
     
     
     
     



 
 
breakfast

 
     
     
    simple overnight bircher
    I really got into bircher while living in Sydney. And I love this recipe: it’s so simple – you just have to remember to prep it the night before to give the oats some soaking time. Swap the almond milk for other milks or fresh apple juice if you like. As the seasons change, pop in some seasonal fruit to give it another dimension. This is a great brekkie to make in a jam jar and bring to work; it might get a little mushed but the flavour will be just as fantastic.
    serves 2
    150g gluten-free oats
    300ml almond milk, plus extra for serving
    pinch salt
    1 tsp vanilla extract
    2 tsp cinnamon
    1 tsp coconut oil
    50g pumpkin seeds
    1 green apple
    1 tsp honey (optional)
    50g natural yoghurt
    This will keep in the fridge for 1–2 days.
     
    The night before you want to eat the bircher, soak the oats with the milk, salt and vanilla extract in a bowl. Stir well, and put the bowl in the fridge overnight.
    Pop the cinnamon, coconut oil and seeds in a frying pan over a low heat, and toast them for a few minutes. Leave to cool, then cover and set aside.
    In the morning grab the oats from the fridge, grate the apple on top, stir in the honey if using, dollop on the yoghurt and sprinkle the