GLOW

B Y T A B I T H A
THE 4 WEEK GLOW UP
A HEALTH RESTORATION PROGRAM THAT WILL MAKE YOU GLOW
FROM THE INSIDE OUT.

[SECOND EDITION]
 WHAT TO EXPECT
LASTING WEIGHT LOSS

SAY GOODBYE TO BLOATING

REDUCED BELLY FAT

GLOW
GLOWING SKIN

CELLULITE REDUCTION

BANISHED CRAVINGS

IMPROVED DIGESTION

INCREASED ENERGY

BETTER MOOD

B Y T A B I T H A
IMPROVED SLEEP

INCREASED METABOLISM

MORE CONFIDENT IN MIND AND

BODY

DITCH COUNTING CALORIES,

START COUNTING NUTRIENTS

'I am so happy with my body, it looks completely different I
can't believe it! I have really enjoyed The 4 Week Glow Up
and I feel so good that I have stuck to it. It will 100%
change how I think about food in the future.

I've lost 6lbs in total, my stomach is so much flatter and I

never get bloated anymore. But I've realised it's not about
how I look it's about how I feel. Thank you so much it's
been amazing!

- Molly Bateman
 INTRO
This program is not like any other you have done before. It is not another diet, you will
not count calories, you will not starve yourself and attain temporary results. This is a
lifestyle change, weight loss is only one of the many benefits you are about to
experience when you start this plan. This is not about deprivation, this is an abundance
lifestyle that when you start, you will never look back. So if you are one of those people
who are sick of feeling bloated after everything they eat, sick of waking up to their bad

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skin and want to benefit from better digestion, sleep, energy, mood, and weight, then
let's not waste any more time.

This program is based on my knowledge, my personal experiences and also the latest
digestive health science. This program is an in-depth process that is going to completely
transform your health - it is simply a hit of the reset button. My focus is your gut, this is
often overlooked when it comes to weight loss, but EVERYTHING starts in the gut - it is
the cornerstone of your health. So if you have been struggling to lose weight for the past
5 years and nothing has ever worked then, stop, breathe, I think I have what you have
been missing so don't give up just yet. Say goodbye to yo-yo dieting once and for all.

This simple 4 Week program is enjoyable and easy to follow, and its recipes accessible
and filling. The program for me has now turned into a lifestyle. What you fuel your body
with is a huge part of wellness and caring for your gut is where the magic begins. There
is no finishing-line to wellness, it is all about the journey - so let's begin in the gut.

B Y T A B I T H A
People are genuinely confused on how the gut can create such positive changes in the
body and I often get questions on how it is linked to weight loss. Research shows that if
our microbiome has a low bacteria count then we may extract more calories than we
need from our diet! We may also feel hungrier. Many of us have a depleted microbiome
because antibiotics have wiped out some beneficial bacteria and we are eating a low
quality diet filled with refined and processed foods. One course of antibiotics can leave
the microbiome weaker for up to four years, leading to increased calorie extraction and
appetite changes.

By completing this program and maintaining the lifestyle it won't be difficult to reverse all
the effects and rebuild your gut microbiome. All you need is my guidance and the right
foods and your bacteria count will be recalibrated within days to weeks and get ready to
reap all the amazing, life changing benefits. Who remembers that teenager metabolism
we all used to have? Well you're about to get it back.
Self-care starts in your gut.
 ABOUT ME
Hello and welcome to The 4 Week Glow Up! I never knew what I wanted to do in school,
and I wasn't the type to be forced into something that didn't feel right. I wasn't always the
healthiest person either, so when I moved to Australia and discovered my passion for
food, I had to unlearn all my bad habits.

Although I look back now and see how unhealthy I was, at the time I was completely
compelled to believe I had a 'healthy' diet existing on 'Diet' Coke,'low-fat' yoghurt,

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granola, rice cakes and the odd 'healthy' processed snack. A diet that would seem OK to
the average person but in fact it was filled with hidden sugars, gave me 0 energy and
wasn't giving me the body I wanted.

My weight had always fluctuated, everything I ate made me bloated and tired. My mind
was in calorie counting prison. At the time I thought bloating and irregular bowel
movements were normal after every meal, still now I see influencers trying to make it
normal but really this is a strong indication of inflammation in the gut. Food should make
you energised and ready to go - not like you are needing a lie down and a laxative.

When I look back at the old me, I was overweight, suffering from acne, my mental health
was at its worst, I was insecure and constantly bloated. I moved to Bali for 8 months and I
was introduced to the world of superfoods and healthy living. All all I ate was vegetables
and either meat or fish for protein, I adopted this kind of Mediterranean/paleo diet. No
dairy, no gluten, no sugar and after about 3/4 weeks the weight just dropped off me and

B Y T A B I T H A
wouldn't stop dropping. The need for coffee and sugar subsided and ultimately my life
changed. I finally gave myself an opportunity to self-actualise and look within.

Everything starts from within, everything starts with your gut. My skin cleared up, I
mentally felt happier and was full of positive life-force and energy. Not once did counting
calories come into my head, not once did I crave sugar or want to binge on something
unhealthy. I stuck with whole, natural food.

My passion led me to enrol in the largest Nutrition school in the world – IIN. I wanted the
truth about health and one thing I have learnt on my own personal weight-management
journey is that putting good eating into practice every day is something you have to keep
focused on – not just the week before a holiday, or in January after Christmas. Self-care
is ongoing. It doesn’t all come at once either, it takes practice and time and you will get
better and better. It isn’t easy, you need discipline. That is why I am here to help.
 So here's what you're going
to do:
This program centres around a four-week plan that I have designed based on my
knowledge and the latest research of the microbiome. This is not your average diet; it's a
whole health overhaul which is going to strip your belly fat, make your skin glow and
make you feel vibrant again.

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For 4 weeks only you will remove any foods from your current diet which could be
irritating your gut and replacing them with them with foods which will help. Think of this
as a personal make-over working from the inside out; using good food to restore your
bacteria, to create a knock-on effect on your weight, skin, mood and immune system.

After this program you will have adopted a lifestyle change, you will feel mentally and
physically your best. My clients have told me after my 4 week program they never 'dieted'
again. The plan involves eating an abundance of whole, natural foods, you won’t ever
feel hungry. This is not about starving yourself or deprivation. Our gut has now been
labelled the cornerstone of our overall health, so to begin any transformation - we've
got to start with your gut!

WHAT YOU CAN EXPECT:

Permanent weight loss

B Y T A B I T H A
Increased energy levels
Better mental health - anxiety, depression, OCD
Less bloating and reduced tummy fat
Better sleep
Fewer aches and pains
Reduction or disappearance of menopausal symptoms and PMS
Improvement in constipation and diarrhoea
Disappearance of heart burn

Improvement in asthma and hay-fever

Disappearance of acne
Food cravings completely subside
Disappearance of migraines
Discipline is self-love.
 THE BRIEF
THE PREPARATION WEEK
Going T-total abruptly - particularly from caffeine - can create tiredness and headaches
so, to make the plan easier, try to come off them slowly before the GLOW month. This
includes - alcohol, caffeine, sugar, sweeteners. I will advise how to do this easily later on.

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PHASE 1: WEEKS 1 + 2
In PHASE 1 you will be focusing on repairing your gut lining and building a wider variety
of different types of bacteria through plant variety and volume.

Key principles:

Plants - try to get masses of different plants, turn your shopping trolley into a rainbow
with different fruits and vegetables and fresh herbs. Eat 7 different fruits and veg a day
minimum. You might spend a little more than you are used to but you will save on booze
and cappuccinos and those pointless nights out you always regret.

B Y T A B I T H A
Protein - buy the best quality protein you can afford (meat, fish, eggs, nuts, seeds) to
include at each meal. If you are vegetarian you can include nuts, seeds, eggs for
protein during first fortnight. Protein with each meal is crucial for balancing hunger
hormones and preventing cravings and snacking!

Relax and chew properly - try not to eat on the run or while working. Take a proper
break to eat. Eat mindfully.

Fast - get into a habit of a 12 hour fast between dinner and breakfast, because having a
long stretch in the 24 hour period without food has been shown to improve the
microbiome and increase metabolism. Don't worry most of this fast you will be asleep.
 THE BRIEF
PHASE 2: WEEKS 3 + 4
Phase 2 will involve restoring your gut with Probiotic and Prebiotic foods. As well as
eating all the nourishing foods from weeks one and two, you will focus on introducing

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the following into your gut:

Prebiotics - throughout the 4 weeks you will gradually increase your intake of prebiotic
foods. These are foods such as bananas that contain fibres which feed bacteria in the gut
and can make friendly species bloom.

Probiotics - in the third and fourth weeks you'll add probiotic fermented foods to the diet.
These foods contain friendly bacteria which may be missing from your gut such as
tempeh and miso.

These are especially useful if you've had antibiotics over the past few years, drunk a lot of
alcohol or you've not been eating real food.

B Y T A B I T H A
 PLAY BY THE RULES
NO ALCOHOL
I'm really sorry to be a killjoy, but if you want that GLOW UP, giving up alcohol for a short
period of time is really important. Alcohol can damage the mucus in our small intestine
and colon and can cause dysbiosis and leaky gut. On the program you are going to give
the gut a chance to recover from alcohol. If you want a scare read the book 'Quit like a
Woman' and this part will be easy.

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NO CAFFEINE
Caffeine is a stimulant, which can lead to raised stress hormones and sugar levels in the
blood. My plan avoids caffeine for one month to help improve your digestive system. I
haven't had a coffee since December 2019 and honestly I've never felt better!

NO SUGAR AND ARTIFICIAL SWEETNERS

Both sugar and artificial sweetners have been linked to poor microbiomes, so for good
gut health these are avoided this month. Later in the program I will list hidden sugars so
you can be sure to avoid them. Sugar gives you that unwanted belly fat, so say goodbye
to sugar and hello to abs!

B Y
NO DAIRY
T A B I T H A
Dairy such as milk and cheese is included but is limited in the plan. This is because
some individuals may have problems digesting it. In PHASE 1 of the program you should
eliminate all dairy products, use products such as unsweetened almond milk to replace
cows milk or coconut yoghurt to replace normal yoghurt.

However, in PHASE 2 of the program it is included in portion-controlled amounts,

because bacteria in foods such as fermented milk kefir can boost beneficial gut flora,
helping weight control, mood balance and the immune system. If you try kefir and
notice digestive problems, continue in weeks 3 and 4 WITHOUT dairy.
 PLAY BY THE RULES
NO GRAINS or GLUTEN PROCESSED FOODS
Grains, in particular gluten-containing grains such as wheat, rye, barley, spelt, etc. are
not included in the program because they can irritate the gut lining in sensitive
individuals. When we eat a lot of them, we also have less room to eat a wide variety of
vegetables. So on my plan you will not only leave out the gluten-containing grains but
also all the other grains - rice, oats, quinoa etc, so that you can fill there place on the

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plate with colourful vegetables. We are also going to steer clear from processed gluten
foods such as bread, pasta, noodles, breakfast cereals etc.

FRUIT
Two pieces of fresh fruit are included in the program each day. Fruit is portion controlled
in this way to keep sugar intake low while still receiving all the benefits from the fibre
content and nutrients. Understanding the difference between refined sugars and natural
sugars is a milestone, your body will show you the results - for me it was the
disappearance in cellulite.

NO BEANS AND PULSES

B Y T A B I T H A
Beans and pulses are not included in the program because they contain high levels of
lectins, which when eaten in high quantities can cause leaky gut, bloating and dysbiosis
in some individuals. So for one month the gut is going to have a holiday from them. It is
OK to try and return them to your diet in PHASE 2 of the program if your gut lining is in
good shape.

NIGHTSHADE VEGETABLES
These include potatoes, tomatoes, aubergines, peppers and chillies - these are all
INCLUDED in the plan. If you have an interest in gut health and have been reading up
about leaky gut, you may have taken the decision to avoid nightshade vegetables in your
diet. Of course, if you have difficulty with digesting these vegatbles then leave them out,
but from my experience with people it is very rare.
 CHOOSE WHEN YOU
GLOW
BEFORE YOU START!
Now I advise you to sit and think about what month you want to start your GLOW UP,
what would work best for you? It is important to choose the optimum time frame to work
in, not the most difficult. Make this journey as easy and enjoyable as you can. Plan for
success, the key is preparation.

QUESTIONNAIRE

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I want you to complete this questionnaire and be honest. Once completed, shut the book
and do not look at it until the end of your GLOW UP month. At the end you will complete
another one and then you can compare scores. You may be very surprised.

DATE:______________
Rate the following symptoms on a scale of 0-5, with 0 being not present at all and 5 being
major symptom:

EMOTIONS

B Y T A B I T H A
Mood swings _____
Anxiety _____
Overeacting _____
Feeling down _____
Trouble falling asleep, early waking or sleeping too much _____

Total:______

WEIGHT
Bingeing (foods or drink) _____
Compulsive eating _____
Cravings _____
Total:______
DIGESTIVE
Bloating _____
Acid reflux (heart burn) _____
Loose stools _____
Constipation (less than one a day) _____

Total:______

SKIN

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Eczema _____
Psoriasis _____
Acne _____
Total:______

IMMUNE SYSTEM
Hay fever _____
Asthma _____
Hives _____
Sneezing attacks _____
Stuffy nose _____
Sinus problems _____

B Y T A B I T H A
Joint aches and pains _____

Total:______

ENERGY
Fatigue _____
Difficulty getting up in the morning _____
Hyperactivity _____
Lethargy _____
Poor memory _____
Poor concentration _____

Total:______
FOR WOMEN
PMS _____
Menopausal symptoms _____

Total:______

MEASUREMENTS
Waist measurement _____
Weight _____

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DATE:

TIME:

Make sure you do this first thing in the morning, stand naked on your scales. Do this
before the preparation week.

Make a note of date and time that this weight is without clothes.

Once measured at the beginning of the month don't jump back on the scales until you
have successfully completed the program. Your weight will fluctauate throughout the
month. You will need the whole month on the plan for your beneficial gut flora to flourish
and influence your metabolism and for inflammation to diminish, so please be patient and
allow these mechanisms to kick in.

B Y T A B I T H A
TRACK YOUR PROGRESS
1. Position yourself in front of a white background, no clutter
2. Wear similar clothes in both before and after pictures
3. Get someone to take the picture for you, covering the whole body
4. Take a picture of the front, side and back
5. Take a picture of skin too
6. Ensure you have good lighting and good camera quality
7. Maintain good posture, shoulders back arms down

This is your opportunity to

document your progress and
see how far you've come. Take
pride in your pictures so you
can look back and appreciate
your journey.

#GLOWBYTABITHA
Tag me so I can show my
support!

@tabithacl
@glowbytabitha
 THE 4 WEEK GLOW UP IS AMAZING AND I
THINK EVERYONE SHOULD TRY IT!'

'I have been following the recipes on The 4 Week Glow Up

and they have made me feel soooo much better! I've 100%
lost weight - I feel so much slimmer and better in myself.

I haven't had a fizzy drink for 2 weeks and my stomach is so

much flatter!

I have terrible IBS and I haven't had any problems for two
weeks which is huge for me as it generally made me
miserable and I couldn't go anywhere without going to the
toilet.

The 4 Week Glow Up is amazing and I think everyone should

try it!'

- Louise Clarke
THE PREPARATION WEEK
This prep-week will help you ease into the big changes that you are about to
experience. People are often scared of change but without change, real growth doesn't
happen.

CAFFEINE
Start by cutting down on coffee or tea (inclduing green tea, which contains some

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caffeine). For example, if you usually have a two shot latte, reduce it for one shot for a
couple of days, then none.

Colas, diet colas, Red bull and any other energy drink should be reduced slowly in this
week. Focus on hydrating yourself with purified water.

Experiment with alternatives. For example, as a morning stimulant I have a mix of

collagen powder and cacao powder boiled with water and then adding unsweetened
almond milk.

Do note that 'decaffeinated' teas and coffees usually still do contain a small amount of
caffeine so they are not suitable for the plan. They are also highly processed, and we're
aiming to focus on unprocessed foods for a month.

B Y T A B I T H A
SUGAR AND ARTIFICIAL SWEETNERS
I have seen clients who were drinking Red bull all day, 6 a day. They described it as an
'addiction'. I suggest reducing the intake gradually to avoid withdrawal symptoms. So if
you are stuck with a similar habit, I would reduce one a day replacing them with
alternative options. Crowding out bad habits and replacing them with healthy ones.

A lot of the sugar we have each week comes from liquid - often without realising it. The
reason why most people are overweight or have stubborn belly fat is due to what they're
consuming as drinks. The biggest culprits are often the fresh fruit juices that we buy in the
fridge section of the supermarket - a third of this carton is often sugar (natural fructose
sugar).
THE PREPARATION WEEK
ALCOHOL

If you are a daily drinker, in this week, switch to smaller glass sizes. If you are a white
wine drinker, you could dilute it with sparkling water for a spritzer. If you are a red wine
drinker you could start portion controlling by buying airline size quarter bottles.

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Drinking alcohol is like pouring weed killer on your gut. This month is about promoting
good diversity of gut bacteria and creating a more vibrant life. So lets try to avoid the 'one
won't hurt' drink.

Pausing alcohol for 4 out of 52 weeks of your year could be one of the best things
you do for your overall health.

Aim by the end of this prep-week to have removed drinks containing alcohol,
caffeine, sugar and artificial sweetners from your diet altogether, so that you are
ready to hit the ground running on day one of your GLOW UP.

B Y T A B I T H A
 HIDDEN SUGARS
HFCS (high-fructose corn syrup)
Fructose
Fruit juice concentrate
Glucose
Glucose syrup
Galactose
Granulated white sugar

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Brown sugar
High maltose corn syrup
Maltodextrin
Muscovado
Rice syrup
Hydrogenated starch hydrolysates
Mannitol
Maltitol
Treacle
Invert sugar
Artificial sweeteners (e.g. Sucralose, aspartame and saccharin)
Xylitol
Agave syrup
Stevia
Coconut sugar

B Y T A B I T H A
Sorbitol
Erythritol
Dextrose
Sucrose

RAW honey - this is a natural prebiotic substance that will feed the
beneficial bacteria in the gut. You can use this extremely sparingly
throughout the plan.
 PHASE ONE (WEEKS 1 + 2)
So you've completed the preparation week and cut that crap out of your diet that was
holding you back from feeling your best and looking your best. The hard bit is over. I've
already covered the basics of this program but lets get into detail.

You're probably sitting there thinking what the f*ck am I gonna eat?!? No toast or cereal
for breakfast? No sandwiches for lunch - not even a ciabatta? What does dinner even
look like if you can't eat pasta?

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This is the problem with the Western-diet - its reliance on gluten and sugar. We do not
need these processed foods at all. On the most basic level, look at your plate - it should
be TWO THIRDS PLANT, ONE THIRD PROTEIN.

EAT A LARGE VARIETY OF PLANTS

CROWD OUT gluten and other grains plus sugar in your diet with tonnes of plant matter -
vegetables, fresh herbs and fruit - needed to promote healthy gut lining and microbiome.

Aim to eat at least seven cupfuls (size of fist) of plants per day: five as vegetables and
two as fruit.

For a diverse microbiome for good health, you need a varied diet. Try to aim to eat

B Y T A B I T H A
between 20 and 30 different varieties of vegetables (including herbs) and some fruits per
week.

Now you are probably thinking that this is impossible. Let's see how it is done on a
practical level:

Holly is an office worker on a normal working day. At lunch time she goes into her regular
food shop. She knows she needs to avoid gluten so her usual sandwich or pasta pot is no
longer and option. And she has an aim of getting two cupfuls of vegetables into her diet
this lunchtime. Holly makes a smart choice and picks up a big bowl of salad as a main
meal - which includes a big pile of green leaves, tomatoes, onions, potatoes and salmon
for the protein. She might pick up an apple or banana too - instead of crisps.

After this, a colleague offers her a biscuit. Instead she eats the fruit she picked up from
the shop. This is her successfully crowding out the higher sugar/gluten experience. She
chews her food slowly and mindfully - making her feel fuller for longer.
 PHASE ONE (WEEKS 1 + 2)
When she gets home she has a Bolognese which she cooked at the weekend and
defrosted before going to work. Instead of filling the bottom of her plate with a big pile of
spaghetti, she spirals two courgettes and pan fries them in a table spoon of olive oil till
soft. Onto the plate and the bolognaise on top. Two whole courgettes - that's another two
cup sizes of plants that have just crowded out the equivalent volume of gluten.

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Holly's lunch and dinner has accumulated 5 portions of plants. So now lets talk about her
breakfast. If you miss the two portions of plants at breakfast then it's hard to catch up
later in the day so make sure you don't miss this slot.

Holly has a cup-full of blueberries, followed by two eggs scrambled with a cup of spinach
- this breakfast takes 3 mins to prepare and contains two portions of plants.

In one day Holly reaches seven portions of plants and feels nicely full after each meal.
She avoids high levels of sugar and cuts out gluten and other grains such as rice, oats,
quinoa and processed soya altogether.

Her intestines have an opportunity to diversify flora populations due to variety of diet,
which also helps her weight and health.

If you do not feel hungry in the morning, I suggest you buy a blender and start making

B Y T A B I T H A
liquid breakfasts.
 PHASE ONE (WEEKS 1 + 2)
IMPROVE YOUR DIGESTION
When we chew our food thoroughly hydrochloric acid is released in the stomach, which
we need in order to break down our food properly.

Sharp citrus fruits, such as lemon or lime juice are triggers of stomach acid production. I
always start my day with a freshly squeezed lemon diluted in water with a drop of apple
cider vinegar. Another trick is to eat fresh pineapple or papaya with your starters or main

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meals as they contain natural plant enzymes, kind of chemical scissors, which help break
down or make your overall meal easier to digest.

INCLUDE GOOD QUALITY PROTEIN

To repair your gut lining over the 4 weeks, eat protein from animals from the best
sources you can access and afford. The antibiotic load should be less from animals
which have been reared organically, and should not be present at all in wild animals.
Less antibiotics in them means less antibotic residues in you. This, in turn, means a
healthier microbiome and less fat storage and weight gain.
Make sure you are eating a significant amount of protein with each meal, as this will

B Y T A B I T H A
ensure you feel full up and will provide the building blocks for a healthy gut lining. Quality
protein at each meal will also prevent snacking in between. Having enough good quality
protein with each meal may be the difference between you sticking with the 4 Week Glow
Up, or throwing it in the bin. The main sources of protein in this plan are:

Meat
Fish and seafood
Nuts and seeds
Eggs
Tofu

If you have a stressful lifestyle or exercise a lot then in most cases you are more likely to
need more protein than the average individual - maybe as much as double.
 PHASE ONE (WEEKS 1 + 2)
VEGETARIANS AND PROTEIN
In the first 2 weeks, vegetarian sources of protein are:
Eggs
Nuts
Seeds
Tofu

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Here is an example of how you might get your 45-56g of protein a day. So, one day you
could have two organic eggs (14g protein), and 100g of pumpkin seeds which contain
about 32g of protein. The pumpkin seeds could be zoomed up in a morning shake,
sprinkled on soups and salads, and scattered on roast vegetables and toasted.

Another example might be walnuts. You would need about one cup size of them (125g) to
gain 30g of protein in one day. They are nice for breakfast with coconut yoghurt and
mixed berries.

Try to use a variety of nuts and seeds. Variety is important to our gut health.

In the second half of the program, vegetarians can introduce pulses such as lentils and
beans, so that there are more protein options to choose from. For example, have a tin of
chickpeas would give you about 15g of protein.

B Y T A B I T H A
IT'S TIME TO SWITCH TO NON-DAIRY MILK
Rude health organic almond milk is my go to - make sure you read the labels and check
for any stabilisers and preservatives. Our aim is to keep the diet as non-processed as
possible. Other options include, oat milk, coconut milk, cashew milk, hazelnut milk, soy
milk.

THINK PRETTY AND COLOURFUL

Once you get used to thinkning about your meals in terms of portion of protein along with
piles of brightly coloured vegetables, it should become an automatic style of planning and
eating. When shopping try to arrive at the checkout with the most colourful trolley in the
queue.
 PHASE ONE (WEEKS 1 + 2)
CHOOSE NON-DAIRY FATS
Use non-dairy fats in the first fortnight. Such as extra virgin olive oil, I use this as a
dressing over literally everything due to all of it's amazing health benefits. Extra virgin
olive oil is a cornerstone ingredient in The 4 Week Glow Up; its virgin and extra virgin
forms contain particular plant chemicals called polyphenols, which have been linked with
boosting bacteria in the gut. Other healthy fats to include are:
Avocados

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Nuts
Nut butters
Salmon and other fatty fish
Chia seeds
Flax seeds
Organic eggs
Coconut yoghurt/oil
(Tip: RAW dark chocolate is a great little treat when your sweet tooth is calling)

CHEWING
Try to chew each mouthful 20 times to stimulate production of stomach acid and
enzymes to help digestion and absorption of your food. If some you have a gas problem
most of the time it is the result of not chewing! So start chewing because excess gas is

B Y T A B I T H A
not a vibe on a first date.

Also chewing is going to help with managing your weight because we can identify when
we feel full and so are less likely to overeat.

FAST OVERNIGHT
Aim for a 12-hour overnight fast between dinner and breakfast. If you eat breakfast at
7am, your last meal should be at 7pm. Or if you eat breakfast at 9am, don't eat anything
after 9pm.

When you are sleeping your body breaks down stored sugars in the liver to power its
metabolic functions overnight. When the stored sugar is used up, the body starts
breaking down stored fat and turning it into energy. Also over this 12 hour fast it resets
your microbiome, which in turn has a positive effect on your mood, weight and health.
Glow with health.
SUMMARY OF PHASE ONE
GET AS MUCH VARIETY OF PLANTS
Vegetables, fresh herbs, fruits
Minimum of 7 cupfuls a day - 5 veg, 2 fruit
20-30 varieties a week

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Your fridge should be an explosion of colour and textures
The wider the variety of plants, the wider the diversity of the flora in the gut, and the
better your health

INCLUDE HIGH QUALITY PROTEIN

Meat, fish, eggs, nuts and seeds
Include at every meal
Organic, pasturised, grass-fed

CHOOSE NON-DAIRY FATS

Extra virgin olive oil
Coconut oil, coconut yoghurt

B Y T A B I T H A
Chia seeds
Nuts
Avocado
Nut butters

RELAX AND CHEW

Mindful
Intuitive eating
Chew 20 times, especially protein

AVOID SNACKING
Eat three meals a day
Avoid snacking in between leave at least 4 hours in between each meal
Try to leave a 12-hour gap between dinner and breakfast the next morning
 PHASE ONE
Sample meal plan
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Banana nut Sliced Scrambled Nutty non - Banana nut Chia Sliced avo +
bread + avocado eggs + wild dairy protein bread + pudding + scrambled

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green with wild salmon + shake coconut banana nut egg
smoothie salmon + smoothie yoghurt bread +
boiled egg with berries smoked
salmon

Kale bed + Left over Gut healing Lamb curry + Nicoise Miso soup Mixed
stuffed bolognaise + Asian soup cauliflower rice salad + vegeatable
sweet potato spiralised tofu salad with
with red courgettes Piece of fruit Piece of fruit Piece of fruit nuts and
cabbage seeds
Piece of fruit
Piece of fruit

Bolognaise + Multi - Lamb Warm green Baked Baked Organic,

spiralised coloured curry + chicken salmon with sea-bass + grass-fed
courgettes vegetable cauliflower salad + steamed veg steamed veg steak
stir fry rice roast pepper + + +
Green bean and new sweet vegetables
side salad + tofu tomato soup potatoes potato

B Y T A B I T H A
wedges

Please refer to the back of the book for lots more recipes. Also note that this above
meal plan is just a sample of what your week may look like, feel free to use different
recipes you enjoy while sticking to the guidelines.
PHASE TWO (WEEKS 3 + 4)
Congratulations! After two weeks you have probably dropped a few pounds and are
feeling amazing. By now friends and family may be telling you that you look thinner and
glowing!ySome of my clients have described a few days into the plan as a 'whole new
way of life' - never going hungry, no counting calories, three delicious meals a day. Many
say their appetite has reduced and they have adjusted protein sizes accordingly. They
aren't missing alcohol or sugar.

So far you have focused a lot on gut repair and boosting variety of bugs by eating a wide
variety of plants. Now it is time to add prebiotic and probiotic foods into the gut for the full
body transformation.

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INTRODUCE PREBIOTIC FOODS
Prebiotic foods are those containing certain materials which cannot be broken down in
the upper digestive system. When they reach the colon, they provide food for the other
bacteria. When these prebiotic fibres are combined with probiotic foods, they can boost
your flora even more. In the first 2 weeks you may have already been eating these, well
now it is time to step it up.
Here is a list of prebiotic foods:

Both onions and garlic are more powerful prebiotics when raw
Squash, pumpkin and sweet potatoes - the vitamin A in the orange pigments is a
great nutrient for building your gut lining
Kalamata olives - (tip - do not eat the dark black olives which have been dyed, we

B Y T A B I T H A
want to keep your diet unprocessed)
Vinegars such as balsamic, red wine vinegar and apple cider vinegar can be used on
salads.
Apples
Asparagus
Bananas
Cold potatoes
Leeks
Berries
Green vegetables
Flaxseeds
Pulses (includes all beans, peas and lentils) only allowed if you are vegetarian on the
second half of the makeover to boost sources of protein.
PHASE TWO (WEEKS 3 + 4)

INTRODUCE PROBIOTIC FOODS

Probiotic foods are those which contain live bacteria. Here are some of my favourite
probiotic foods:

Fermented miso soup - one of my top lunch go-to's as it takes just a few minutes to
prepare! It's rich in probiotics and gives you amazing glowing skin along with all the other
health benefits.

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Kefir fermented milk - you want to find a high quality, organic version of this. However, it
is good to know that a damaged gut can find that some proteins in dairy may trigger
inflammation. Therefore if any digestive symptoms arise after having a small dose of this,
then PLEASE CONTINUE WITHOUT dairy products as we did in weeks one and two.

Organic coconut yoghurt with 'live cultures' , a great non-dairy alternative if you gut can't
stomach normal dairy yoghurt. Any yoghurt that has 'live cultures' suggests that there is
probiotic content.

Pickled fermented vegetables, such as Sauerkraut and pickles.

A Korean favourite - kimchi is made primarily with fermented cabbage and contains large
amounts of the gut-friendly bacterium, Lactobacillus.

Fermented tempeh - if you are vegetarian this is a good protein addition for your half way

B Y T A B I T H A
point of the plan.

Kombucha - a fermented tea drink rich in antioxidants and probiotics - drink sparingly.

Green olives - the natural salt-water fermentation process of brined olives means that
they’re rich in Lactobacillus, a gut-friendly bacteria.

After the program when you can reintroduce foods, sourdough bread is a great choice as
it has probiotic fibres.
 SUMMARY OF PHASE TWO
Follow the plan from weeks one and two, but add in the following:

PREBIOTIC FRUIT AND VEGETABLES

Step these up daily. To keep it easy just eat a banana every day. If you want something
more exciting, focus on getting more garlic, onions, leeks, asparagus, apples, cold
potatoes into your diet.

PROBIOTIC FERMENTED FOODS

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Introduce delicious miso soup and fermented milk (kefir) into your smoothies - only if you
can tolerate dairy in your diet.

FERMENTED TEMPEH
Use this if you are vegetarian for extra protein.

The more beneficial bacteria in your gut, the better chance your weight, immune system,
mood and skin has to GLOW. Prebiotic and probiotic foods are worth including in your
diet year-round if you can.

B Y T A B I T H A
 PHASE TWO
Sample meal plan
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

sliced
Banana Potato + scrambled
Kefir berry/ avocado Nutty non Kefir berry/
eggs + wild

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nut bread leek
banana + wild - dairy banana
+ smoothie omelette salmon +
shake salmon + shake shake
blueberries
eggs

Roast Nicoise Big plate of

Sweet Fermented Thai
Mediterr- Fattoush salad colourful
potato + miso soup organic
anean salad + vegetables,
salmon + beef
vegetable hummus Piece of nuts + seeds +
salad tofu salad
omelette fruit olive oil

Grass fed
Miso glazed Butternut Beetroot organic
Organic 5 Baked
baked squash/ coconut beef burger
courgette vegetable seabass +
aubergine + sweet curry + (bun-less)
bolognaise tagine new
broccoli potato cauliflower with
potatoes +

B Y T A B I T H A
soup 'rice' roasted
veg
vegetables

Please refer to the back of the book for lots more recipes. Also note that this above
meal plan is just a sample of what your week may look like, feel free to use different
recipes you enjoy while sticking to the guidelines.

Also please avoid using kefir in phase two of the plan if you cannot tolerate dairy - I
have lots of alternatives in the recipe section in the back of the book.
Share your progress and join the glow
squad.
 STRATEGIES FOR
SUCCESS
ADOPT A POSITIVE MINDSET, TAKE 'CAN'T' OUT OF YOUR VOCABULARY.

PLAN AND PREPARE YOUR MEALS, ALWAYS VISUALISE WHAT YOUR

NEXT MEAL WILL BE.

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CROWD OUT BAD HABITS BY INTRODUCING LOTS OF NEW HEALTHY
HABITS.

AT WORK HAVE FRESH FOOD WITH YOU IN A BOX.

HAVE LONG-LIFE FOODS AS AN EMERGENCY MEAL IN CAR OR DESK E.G.

OLIVES IN A JAR.

DRINK SPARKLING WATER WITH A SLICE OF LIME AT EVENTS AND

PARTIES TO AVOID THE 'YOU'RE SO BORING' TAUNTS.

IF YOU STRUGGLE WITH WILLPOWER, ASK A FRIEND TO DO THE

B Y T A B I T H A
PROGRAM WITH YOU - HOLDING EACH OTHER ACCOUNTABLE.

REMEMBER YOU ARE DOING THIS FOR YOU, REMEMBER THS IS A

JOURNEY. BE PATIENT WITH YOUR RESULTS AND TRUST THE PROCESS.

USE THIS MONTH TO LOOK WITHIN, SELF-ACTUALISE AND LISTEN TO

YOUR BODY.
 FAQS
What should I do if I don't want to lose weight on The 4 Week GLOW UP, but I want
to follow it for all the other health benefits that come with it?

Do not implement the 12-hour overnight fast.

Have a mid-afternoon snack and nuts and fruit between lunch and dinner.
Be more liberal with your oils and fats in cooking and include more fatty foods in the
plan such as nuts and seeds, avocado, coconut yoghurt.

I've noticed after the first week I don't feel particularly hungry even several hours
after breakfast. Should I still try to eat protein with lunch, even if I just fancy a
vegetable soup or a light pile of salad?

In the first week of the plan it is VERY IMPORTANT to have protein with every meal as

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this anchors your blood sugar levels and makes you feel full up for many hours. This
means higher chances of this plan being a success, as there is less opportunity for falling
into a state of hunger and making poor food choices. It is possible after the first week
your apetite completely diminishes, if this happens it is important to still eat smaller size
portions such as a small salad with nuts or reduce the meat or fish at one of your daily
meals.

What advice would you give for navigating the supermarket?

When you check the labels of foods, the shorter the ingredients list the better. One
ingredient foods are WHOLE FOODS and this is what we want to be focusing on. If you
are doing the plan correctly - most foods shouldn't have any label at all! If you read a
food label and can't pronounce or identify an ingredient name, then it most probably
shouldn't be in your body.

B Y T A B I T H A
Stick to the perimeters of the supermarket - this is where all the good stuff is.

I had more bloating than usual in the first couple days of the program. Why is this?

The gut takes time to adjust to a new style of eating. Please be mindful when adding in
prebiotic and probiotic foods in Phase two, we need to increase very gradually otherwise
we may experience excess gas and bloating. However, a little bit of gas and bloating in
the first few weeks is normal due to the microbiome adjusting. If this happens keep very
hydrated with water - I drink 4L a day to flush all the nutrients through my system.
Another tip is to put two large spoonfuls of flaxseeds (also known as linseeds) or chia
seeds into your shake in the morning for a laxative effect.
Is it OK to use frozen vegetables or fruit?

Yes! These foods contain lots of fibre, and are usually frozen soon after picking and so
retain many of their nutrients. Frozen berries are cheaper than fresh ones, and are great
blended into a shake from frozen.

What if I am having a really busy week and don't have time to cook and prepare
meals in advance?

Breakfast: A nutribullet was the best thing I ever bought! Buy everything for your morning
shakes and store. Unsweetened almond milk or kefir usually have longish use-by-dates,
so you can have them in the fridge ready. There are bundles of frozen fruit you can buy at
the supermarket that you can just store in your freezer and chuck in the blender when
needed. Add nuts and seeds to the shake for protein and healthy fats to make you feel
full for a few hours. This should take no longer than 3 minutes.

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Lunch: Convenience and sandwich shops are full of beige foods - pasties, sandwiches,
crisps, fizzy drinks - avoid at all costs. You can usually get a fresh fruit salad in M&S or
Pret. Head to the non-sandwich end of the store - get a pack of olives, roasted marinated
pepers and perhaps a small pack of cooked, roast, sliced chicken or flaked salmon.

Dinner: For evening meals at home, cook ahead - your freezer is going to be the front of
good meals - but if you've run out of those and you have to go to the supermarket, look
for protein and plant meals with short ingredients lists (which means fewer processed or
artificial ingredients).

Another option is to have a shake for dinner if you are feeling really lazy. Get lots of
plants in there and some nuts and seeds protein. Then you could open up a packet of
smoked salmon and have some ready made chopped beetroot from the supermarket.

B Y T A B I T H A
If you are going insane and need to eat out, Nando's is a good bet! Grilled peri-peri
chicen for the protein, with a portion of corn on the cob and a portion of green peas in
chilli and mint. Their chicken is British sourced and carries the Red Tractor farm
assurance endorsement, so for a 'fast food' restaurant, it is at the better end of the quality
scale.
 TIPS FOR CUTTING
GRAINS
During this month we are taking a break from grains to allow the gut lining to
repair.

CAULIFLOWER INSTEAD OF RICE

Cut the hard stalks off, chop the florets into tiny pieces - really shred it, or blitz in a food
processor.
Sauté the shredded cauliflower in a pan with a drizzle of olive oil until soft, then serve with a
pinch of salt. Add chopped fresh herbs if you want more taste and to push up plant count.

COURGETTE INSTEAD OF SPAGHETTI

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You could spiralise courgette and use it as spaghetti when you make bolognaise. If you do
not have a spiraliser, simply slice them into half moons, saute them in olive oil and top them
with bolognaise sauce.

MIXED ROAST VEGETABLES INSTEAD OF COUSCOUS

You can buy mixed ready-chopped vegetables in supermarkets, or you could chop up an
array of your favourites and bake them in several trays, drizzled with olive oil, in medium
oven until soft. Squeeze a lemon over the top before serving with a sprinkle of sea salt for
extra taste.

INDULGE IN SWEET POTATOES INSTEAD OF GRAINS

B Y T A B I T H A
Sweet potatoes contain Vitamin A in their orange pigment, which suppports gut lining, so
they provide a good nutrient boost instead of grains. My core principle - count nutrients, not
calories.

USE COLD POTATOES IN MODERATION

Cold potatoes contain a resistant starch, which isn't digested in the upper digestive system
so it keeps you feeling fuller for longer than hot potatoes. The are useful on one-third of
your plate but don't forget all your colourful vegetables.
 GLOW
RECIPES
 BREAKFASTS
A liquid breakfast can be quick and easy in the morning - particularly when you're not
hungry. They are my absolute go-to as I can pack as many nutrients in as possible!

NON-DAIRY BREAKFAST GLOW SMOOTHIE

SHAKE Serves 2
This will clear your skin and flatten your
Serves 1
stomach.
200ml unsweetened almond milk
1/2 cup frozen berries 2 cups of kale or spinach, washed
A handful of spinach or kale 1 cup filtered water
1 lemon, peeled

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1/2 banana
1 tbsp ground flaxseeds or chia seeds 1 cucumber
OR BOTH?! 1 celery
frozen pineapple
50g almonds
3 fresh mint leaves
CHIA POT 1 lime, squeezed
Serves 2 2cm fresh ginger, grated
1 Banana, ripe
1 Berries, Fresh mixed
1 Fruit layer
3 Mint, fresh leaves KEFIR AND BERRIES
1 cup Strawberries, fresh
1 1/4 cup Almond milk (PHASE TWO - BUT ONLY IF YOU
1 tbsp Almond butter CAN TOLERATE DAIRY)

B Y T A B I T H A
Serves 1
Add the chia seeds, almond milk into a 200ml kefir
medium bowl, mix to combine and set 1 cup frozen berries
aside for 15 minutes, until the seeds 1/2 banana
absorb all the liquid. 2 tsp of chia seeds or ground flaxseeds
Add all the smoothie layer ingredients 1cm fresh ginger
into a blender and process to obtain a
creamy mixture.To assemble the jar add
half of the mashed fruits, then a layer of
chia puding, top with fresh fruits.
 AVOCADO SMOOTHIE
BOWL SCRAMBLED EGG
WITH SALMON
Serves 2
1 avocado Serves 1
1 Banana, ripe 2 slices of wild smoked salmon
frozen pineapple chunks 2 medium eggs, beaten
strawberries 1 tbsp extra virgin olive oil
A handful of spinach
Unsweetened almond milk Heat the oil in a pan over a medium heat,
A handful of blueberries add scramble the eggs. Slice the smoked
Chia seeds salmon and serve with eggs and a
cashew nuts handfull of blueberries.

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Add all ingredients to a blender and
blend until smoothie. Top with chia
seeds, nuts and blueberries.

SPINACH + POTATO SCAMBELED EGG

1 tbsp olive oil
2 small new potatoes, pre-boiled and chilled - when chilled, they build up a resistant
starch which is a great prebiotic for your gut!
A really large handful of spinach, washed
2 large eggs, beaten

B Y T A B I T H A
sea salt

Heat the oil in a pan over medium heat. Add potatoes and sauté on each side until golden
in colour. Add the spinach to pan, cook until wilted.
Stir in beaten egg until it is set then sprinkle sea salt.
 WILD SALMON +
SLICED AVOCADO

1 ripe avocado, peeled and sliced BANANA NUT

2 slices of wild alaskan smoked salmon
1/2 lemon
BREAKFAST BREAD
Freshly ground black pepper
Arrange the avocado and salmon on a Makes 1 loaf
plate, squeeze over the lemon juice and
season with pepper to taste Make this at the weekend and have
it ready for the mornings over the
Have with a hard boiled egg if still hungry. next week. A slice of this is delicious
paired with a shake or some yoghurt
and berries.
3 large eggs
1 ripe banana

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2 tbsp olive oil
EGG MUFFINS 2 cups walnuts
1 cup ground almond
Makes 6 muffins Honey or vanilla extract
2 tbsp baking powder
3 spring onions
4 sun-dried tomatoes
50g smoked salmon Grease loaf tin with olive oil, pre heat
6 eggs oven to 180.
salt and freshly ground black pepper, to Grind walnuts in a blender. Add
taste ground walnuts to ground almonds
1 tbsp freshly chopped dill and baking powder in a mixing bowl.
coconut oil for greasing Put the banana, eggs, remaining
olive oil and honey/vanilla extract in
Pre-heat oven to 200 the blender and mix until all broken

B Y T A B I T H A
Finely chop spring onions, slice up sun- down. Add wet mixture to dry mixture
dried tomatoes. Cut smoked salmon into and stir with wooden spoon. Pour
small pieces . Beat eggs in bowl with batter in loaf tin and back for 30
pepper and salt. Add ingredients and mins. Allow to cool.
chopped dill. Spoon mixture into tin and
bake for 15.

Eat hold or cold, they will last 3 days in the

fridge.
 GLOW PANCAKES
2 tbsp blueberries 3 organic eggs

1 banana
Raw honey / date nectar

Coconut yoghurt
3 tbsp chia seeds

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Put eggs, banana and chia seeds in a blender and blitz until you get a smooth mixture.
Cook in approximately 1/4 cup scoops over medium heat using coconut oil. Top with
blueberries, honey and a dollop of organic coconut yoghurt. Enjoy!

TURMERIC
SCAMBELED EGG
Serves 1
POTATO + LEEK 1 leaf of kale
Extra virgin olive oil
OMELETTE 2 organic eggs
1/2 tsp turmeric

B Y T A B I T H A
freshly ground black pepper
1 potato
1 garlic clove, crushed
3cm of leek
2 organic eggs
Remove leaves from kale stem, rinse and set
salt and pepper to taste
aside. Whisk eggs in bowl with turmeric and
pepper. Add egg mixture to a hot pan and stir
Peel, chop and boil the potato and then set
until scrambled egg texture is achieve - then
aside to be chilled.
set aside.
Once chilled add potato and sliced leek into pan
and fry on medium heat until golden. Add in
Sautee kale and garlic in pan for 4 mins/until
beaten eggs and then fold in half and serve.
wilted. Serve with eggs.
 10 FOODS FOR
GLOWING SKIN
Blueberries
Maca power

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Beetroot
Salmon
Lemon
Sweet potato
Avocado
B Y T AEggsB I T H A
Sea vegetables
Kale
 LUNCHES AND
DINNERS
MARCO'S ORANGE SALAD WITH FISH
A good Italian friend of mine introduced me to this salad.
2 large oranges, peeled, halved and sliced into half moons
1/2 fennel shaved into half moons or another option - thinly sliced red onion
A handful of rocket

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3 tbsp olive oil
Assemble all the ingredients in a bowl and serve immediately
Sea-bass or salmon - dressed in lemon juice and baked in the oven.

SWEET POTATO AND SALMON SALAD

This is one of my go-to's!

2 tbsp extra virgin olive oil

1/2 lemon, squeezed
1 organic salmon fillet
1 sweet potato

B Y T A B I T H A
1/2 avocado
A handful of spinach, washed
brocoli
A handful of pomegrantes
1 tsp of chia seeds

Preheat oven to 450°F. Peel and chop sweet potato into cubes and bake in oven for 30
mins. Prepare salmon and get ready to bake for 20 mins. Cut broccoli into florets and
steam for 8 mins. Peel and chop avocado.
Remove salmon once cooked and flake it , then assemble with all other ingredients.
Drizzle with olive oil, a squeeze of lemon and sprinkle chia seeds on top.
 OREGANO POTATO SALAD

Please rid of your existing belief that potatoes are bad. Cold potatoes are amazing!
They contain lots of starch which is brillant for gut health, and a healthy gut means
clear, glowing skin.

Serves 4
2 leeks, trimmed

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1 tbsp avocado oil
salt and freshly ground black pepper, to taste
400g of Jersey Royal potatoes
50ml of vegetable stock, just boiled
sprig of fresh oregano, chopped
100g rocket
1 fennel bulb
2 spring onions
30g walnuts, roughly chopped
2 tbsp chopped fresh parsley
1 tbsp olive oil

Finely chop leeks and saute in pan until golden. Meanwhile boil the potatoes 20-25
mins. Drain them and slice in half, put back into same pot you cooked them in. Pour
over hot stock add oregano and pinch of salt. Leave while you prep rest of salad.

B Y T A B I T H A
Place rocket in a bowl. Shave the fennel finely and add to bowl. Tip in the cooked leek
and potatoes. Finely chop the spring onions and throw over salad, along with nuts,
parsley and a big pinch of salt, pepper and olive oil. Toss and serve.
 VITAMIN A ORANGE SOUP FOR
GLOWING SKIN:
This recipe is great for boosting your Vitamin A levels. It is the orange pigments that
contain Vitamin A, which is important for building a strong gut lining, as is the chicken
stock which contains collagen.

Serves 4
3 tbsp of olive oil

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1 red onion, peeled and chopped
1 garlic clove, peeled and chopped
700g chopped butternut squash and sweet potato (you can buy these in bags, ready-
chopped, in supermarkets if you need to save time)
500ml fresh chicken stock or water, or a combination of both
sea salt
freshly ground black pepper

For the topping:

a pinch of sea salt and freshly ground black pepper
Shelled walnut halves
a sprinkle of dried chilli flakes

Heat olive oil in pain, and sweat the onion and garlic until soft and slightly transparent.
Add butternut squash and sweet potato and sweat until soft. Add stock/water and simmer
on a low heat for 20 mins. Meanwhile, dry fry the walnuts, sprinkled with a pinch each of

B Y T A B I T H A
dried chilli flakes and sea salt, until the nuts are warm and fragrant. Blitz the soup in a
blender, then add salt and freshly ground pepper to taste. Sprinkle the nuts over the soup
before serving.
 HELATHY SALMON
BOWL
This is such a simple creation that is super healthy, filling and contibutes to a healthy gut
and glowing skin.

1 sweet potato

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Rosemary and thyme
A bunch of kale, washed and chopped
red cabbage, thinly sliced
Organic salmon fillet
salt and pepper, to taste
fresh lemon, squeezed
extra virgin olive oil

Chop sweet potato, toss with oil and season with rosemary and thyme. Roast in oven at
220 for 30 - 35 mins.
Prepare salmon by squeezing lemon juice and finishing with salt and pepper. Leave to
marinade. Oven bake salmon at 180 for 20 mins.
Steam kale and red cabbage and use as base in the bowl, squeeze lemon juice over for
taste.
Place salmon on top of kale bed and place sweet potato chunks around, enjoy with extra

B Y T A B I T H A
virgin olive oil dressing.
 NICOISE SALAD
Serves 2
For the salad:
1 bag of washed green leaves of your choice
6 cherry tomatoes, halved
3 boiled eggs, quartered
1 tin of tuna in extra virgin olive oil
1 small bag of flat-leaf parsley, washed and finely chopped
1/2 red onion, peeled and thinly sliced
100g thin green beans, trimmed, steamed and cooled
2 small cold potatoes
For the dressing:

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3 tbsp olive oil
1 tbsp freshly squeezed lemon juice or apple cider vinegar
1 garlic clove, roughly chopped
A pinch of sea salt

BEETROOT HUMMUS
This tastes delicious smeared on circles of cucumber or for carrot stick dips. You can buy
already cooked beetroot at the supermarket to save time.

4 large beetroots, washed

1 garlic clove, peeled and chopped

B Y T A B I T H A
Juice of 1 lemon
1 tbsp of tahini
Sea salt and freshly ground black pepper, to taste

Heat oven to 180

Roast beetroots in oven for an hour, remove from oven and leave to cool
When cool, peel off skins
Put beetroots and other ingredients in a blender and blitz until fully combined and smooth
texture.
 TEMPEH STIR-FRY WITH GREEN
BEANS
Tempeh is a fermented food, this recipe should only be introduced IN PHASE TWO.

Serves 1

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200g green beans, topped and tailed
3 tbsp extra virgin olive oil
1 tsp dried chilli flakes
1 tsp ground ginger
1 garlic clove, peeled and finely chopped
1/2 small white onion, thinly sliced
4 pieces of tempeh, sliced into small pieces
1 tbsp tamari sauce

Wash green beans, lay them on kitchen roll - make sure completely dry
Heat oil in a wok or frying pan and cook the beans over a medium heat for about 10 mins
When they are crinkled and charred, remove from pan and put on a plate
Add chilli flakes, ginger, garlic and onion to the pan and fry until the onions are melted
and moist.

B Y T A B I T H A
Add tempeh and stir to coat with mixture
Toss in the tamari and green beans and serve with rock salt and black pepper to taste.
 EASY SALMON + VEGETABLE DISH
Serves 4

3 tbsp extra virgin olive oil

Rock salt + black pepper to taste
1 whole bunch of broccolini
2 courgettes
1 red onion
2 garlic cloves, peeled
4 organic salmon fillets

For salmon dressing:

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1/4 cup soy sauce (gluten free)
2 tsp dark soy sauce (optional)
1 garlic clove minced
1tsp of minced ginger
1tsp sesame oil
2 tsp coriander

Preheat oven to 200 degrees.

Place broccolini florets flat in a large baking tray side-by-side for the base. Chop
the courgettes into circles and make a bed of them on top of the broccolini.
Roughly chop red onion and scatter them on top. Lastly peel and chop the garlic
cloves into quarters and scatter them around baking tray with other ingredients.

B Y T A B I T H A
Now you have the vegetables nicely presented in the baking tray, now drizzle
with extra virgin olive oil and then salt and pepper for taste. Place baking tray in
oven for 15 mins.

Meanwhile add all salmon dressing ingredients into a bowl and mix.
Lightly score your salmon and marinade salmon with dressing. Place salmon
fillets over the top of vegetables in baking tray and then pour remaining dressing
over everything. Cover in tin foil and bake for another 15-20 mins (in the last
couple of mins take off the foil.
 BAKED SALMON WITH MUSTARD +
ALMOND CRUST
Serves 2
2 organic or wild salmon fillets (defrosted if frozen)
2 tbsp French mustard
2 tbsp flaked almonds
A pinch of sea salt
A drizzle of olive oil
Heat oven to 220

Put the salmon on a baking tray, smear mustard on top of each fillet, scatter over the
flaked almonds and salt and drizzle over a little olive oil
Bake for 20 mins, serve with big pile of veg and/or new potatos.

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B Y
FOR THE STEAK LOVERS

T A B I T H A
Serves 1

You can vary the steak you use here - MUST BE organic beef or buffalo, or if you can
get hold of it, use a wild meat such as venison (now sold in supermarkets in fillets, either
fresh or frozen). To get some colour on your plate, serve with a big pile of mixed roast
vegetables.

1 tbsp extra virgin olive oil

1/2 onion, peeled and thinly sliced
1 fillet of organic steak
A pinch of sea salt
A grind of black pepper
 THAI BEEF SALAD
Serves 2

The beauty of this salad is that it includes a wide variety of vegetables, including anti-
inflammatory herbs, and raw garlic and onion - which are strong probiotics especially
when raw.

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1 tbsp olive oil
240g organic beef steak sprinkled with a pinch of sea salt
12 cherry tomatoes, halved
1/2 cucumber chopped
1/2 red onion, peeled and sliced
1 green chilli pepper, chopped, or red
2 garlic cloves peeled and chopped
A large handful of of fresh coriander, washed and finely chopped
1 tbsp fish sauce
1 tsp tamari sauce
Juice of 2 limes
A few fresh mint leaves torn

Heat olive oil in a pan and sauté the steak on both sides, when cooked to your liking put
on chopping board, with a sharp knife slice into strips.

B Y T A B I T H A
While steak is cooling, put the tomatoes, cucumbers, onions, chilli, garlic and herbs into
salad bowel. Add steak and pour over fish sauce, tamari and lime juice. Tip pan juices
over the salad.
 A DELICIOUS VEGAN DINNER
Serves 3

510g of tempeh, cut into cubes

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2 bunches of asparagus, trimmed
435g diced butternut squash
1 lemon
1 tsp extra virgin olive oil
1 garlic clove, minced
salt and pepper, to taste

Preheat the oven to 200 degrees and line to baking trays with foil.
On one baking tray, add the butternut squash and toss it with 1/2 the olive oil. Season
with salt and pepper. Bake for 25-35 minutes or until tender.

Add tempeh and asparagus to the other baking tray. Toss with the rest of the olive oil,
juice of one lemon, salt and pepper. Bake for about 10-15 mins.

To serve, portion 1/3 of the tempeh, asparagus anqd butternut squash. Store the

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leftovers in a airtight container for later meals.
 MULTI-COLOURED
MISO STIR-FRY
Serves 2

Fermented miso - the paste, not the frozen-dried stuff - is a good alternative probiotic
food if you can't tolerate kefir.

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3 tbsp extra virgin olive oil
1 garlic clove, peeled and chopped
450g bag of vegetable stir-fry mix
1 courgette, sliced (for added bulk, remember no rice)
A handful of chopped chicken from your leftover roast chicken
1 cup fresh chicken stock
1 tbsp fish sauce
A spinkle of tamari sauce
1 tbsp fermented miso

Heat the oil on pan and stir fry garlic and ginger for about 2 mins, add all veg and stir fry
for about 5 mins. Add the chicken and chicken stock and stir.
Cook until the broccoli is al dente then sprinkle on fish sauce and tamari to taste, then stir
in the miso and serve.

B Y T A B I T H A
Feel free to make recipes vegetarian by using tempeh instead of chicken or pescatarian
and using fish. These are just to give an idea what you should and shouldn't be eating on
this program.
 ASIAN STYLE
GUT HEALING SOUP
Serves 1

This is perfect for PHASE 1 of the plan because chicken stock provides collagen which
can help heal the gut lining, and the salmon contains omega-3 essential fatty acids to
help reduce gut inflammation. The pak choi (prebiotic) and fermented miso (probiotic)
work together to boost gut flora.

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A knob of coconut oil
1 garlic clove, peeled and chopped
1cm fresh ginger, peeled and chopped
2 spring onions, sliced
120g organic or wild salmon, cubed
2 pak choi, washed and sliced
1 tsp fresh fermented miso (found in fridge of good health food stores and asian
supermarkets)
250ml fresh chicken stock
Juice of 1 lime
1 tsp tamari sauce
1 tsp fish sauce

Heat the coconut oil in a frying pan or wok on medium het and saute the garlic, ginger

B Y T A B I T H A
and spring onions. Add the salmon and cook through. Add the pak choi and stir around
until just beginning to wilt. Add the rest of the ingredients and simmer for few mins, then
serve.
 HEALTHY FATTOUSH SALAD
Serves 4

Salad:
3 tbsp extra virgin olive oil
Himalayan rock salt, to taste
Freshly cracked pepper, to taste
1 large head of romaine lettuce, chopped
1 large vine-ripe tomato, chopped

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1 cucumber, quartered
1/2 large green pepper, chopped
5 radishes, diced
2 green onions, chopped
1/4 cup, fresh chopped parsley

Dressing:
3 tbsp extra virgin olive oil
2 tbsp freshly squeezed lemon juice
2 garlic clove, pressed or grated
1 tbsp pomegranate molasses
1/2 tsp of mint, fresh or dried
1/2 tsp of himalyan rock salt
fresh black cracked pepper to taste

B Y T A B I T H A
In a large bowl, add the salad dressing ingredients: olive oil, lemon juice, garlic,
pomegranate molasses, mint, salt and pepper. Whisk together until the dressing is
emulsified and well blended.

Add the lettuce, tomatoes, cucumbers, green peppers, radishes, green onions and
parsley to the large bowl of dressing and toss to combine.

Serve chilled or at room temperature.

 BUTTERNUT SQUASH
+ SWEET POTATO SOUP
Serves 4

For the soup:

3 tbsp extra virgin olive oil
1 red onion, peeled and chopped
1 garlic clove, peeled and chopped
700g chopped butternut squash and sweet potato (you can buy these in bags, ready

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chopped in the supermarkets if you need to save time)
500ml fresh chicken stock or water, or combination of both
Sea salt
Freshly ground black pepper

For the chilli walnut topping:

A pinch of sea salt and freshly ground black pepper
Walnut halves (10 per person)
A sprinkle of dried chilli flakes
Sea salt

Heat olive oil in pan and sweat chopped onion and garlic until soft. Add butternut squash
and sweet potato and sweat until soft. Add the stock/water and simmer on a low heat for
20 mins, partially covered with a lid, until the squash and sweet potato are soft and break
up easily with a fork.

B Y T A B I T H A
Meanwhile dry fry the walnuts, sprinkled with chilli flakes and sea salt, until the nuts are
warm and fragrant.

Blitz the soup in a blender, then add salt and freshly ground black pepper, to taste.
Sprinkle nuts over the top before serving.
 SESAME AND MISO AUBERGINE
Serves 2

Dressing:
1 tbsp minced garlic and ginger
1 tbsp sesame oil
1 tbsp tamari
1 tbsp of apple cider vinegar
4 tbsp miso paste
2 tbsp mirin

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1 aubergine
1 tbsp sesame oil
200g of broccoli + other veg of choice

Toppings:
20g of cashews
1/2 red chilli sliced
2 sliced spring onions

Preheat the oven to 180. Slice in half and score the aubergine, season with salt then add
1 tbsp of the sesame oil to the pan and fry the aubergine both sides for 4-5 mins.

Pop into roasting tray. Mix dressing ingredients together, pour over 2/3rd of it and cover

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with foil. Roast for 20-30 mins until gooey and cooked through.

Steam vegetables then serve with aubergine, top with cashews, spring onion, chilli and
rest of dressing to serve with broccoli and other vegetables.
 SUPERFOOD MISO SOUP
Serves 1

This is something that I enjoy on a regular basis. It's quick and easy and it's going to
make you GLOW.

1 tbsp of fermented miso paste

A sachet of shoni (sea vegetable)
1 tsp of nutritional yeast (optional)
A dash of tamari sauce
2 spring onions, finely chopped

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1 fresh red chilli, chopped
Organic tofu
1tbsp of freshly grated garlic and ginger

Chop spring onions and prepare garlic and ginger. Heat water in pot and add fermented
miso paste. Put all ingredients in and let simmer for 4-5 mins.

BENEFITS OF NUTRITIONAL YEAST

Nutritional yeast is an excellent source of vitamins, minerals including B12 and it's a high-
quality protein. Other benefits include:

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Boosting energy
Supporting theimmune system
Promotes skin, hair and nail health
Improves glucose sensistivity
Supports a healthy preganancy
 THAI NEW POTATO
AND CUCUMBER SALAD
Serves 4 (as a side)

1 garlic clove, crushed

30g fresh root ginger, peeled and finely grated
1 tbsp coconut sugar

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3 tbsp light soy sauce (gluten free)
3 tbsp lime juice
28g pack coriander, leaves and stalks separated
2 tbsp extra virgin olive oil
1 red chilli, finely sliced
500g Cornish new potatoes
½ organic ridge cucumber
3 salad onions, thinly sliced
big handful mint leaves, torn

Mix together the garlic, ginger, sugar, soy and lime juice. Finely chop the coriander stalks,
then stir in with the oil and chilli. Cook the new potatoes in salted, boiling water for 20
minutes, or until easily pierced to the core with a sharp knife. Drain, cut into halves or
quarters, depending on size, and put in a salad bowl. Add ½ the dressing, stir and leave

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to cool.
2. When cool, cut the cucumber into small cubes and add along with the salad onions,
most of the coriander and mint leaves, and remaining dressing; toss together. Scatter
with the rest of the herbs and serve.
 COURGETTE BOLOGNAISE
Serves 8

4 tbsp extra virgin olive oil

1 large onion, peeled and finely chopped
4 garlic cloves, peeled and chopped
2 celery sticks, finely chopped
1kg organic beef, buffalo or lamb mince
800g whole plumb tomatoes, tinned
140g tomato puree
4 tbsp fresh chicken stock

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A bunch of fresh rosemary, washed and leaves chopped finely
tsp sea salt

Heat oil in pan and sauté onion, celery and garlic. Add mince then cook until browned,
stirring occasionally. Add tomatoes and tomato puree, chicken stock, rosemary and salt
and stir, gently breaking up tomatoes with a wooden spoon. Cook on a low heat with the
lid slightly ajar for 3-4 hours - if you are cooking with a pressure cooker this takes 30
mins.

For the courgette spaghetti:

1 medium courgette per person
2 tbsp extra virgin olive oil
A pinch of sea salt

B Y T A B I T H A
Top and tail the courgettes and turn them through a spiralizer. If you don't have a
spiralizer, slice the courgettes into half moons. Put a tablespoon of olive oil in a pan, add
the courgettes and cook for a few minutes until softened - half moon shapes may need a
little longer. Season with a pinch of sea salt.
 COCONUT CURRY
Serves 8

A curry like this where the meat has been really well cooked, is important for easy
digestion and the absorption of important nutrients from the meat. This dish also includes
chicken stock to provide collagen for the gut lining, and ginger, and turmeric, which are
both powerful anti-inflammatories - good for an inflamed digestive system or for post-
exercise aches and pains. Vegetarian version can be made also.

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2 tbsp extra virgin olive oil
1kg organic lamb fillet, into cubes
2 white onions, peeled and chopped
3 large garlic cloves, peeled and chopped
1-2 chillies, finely chopped (add or reduce for preference)
1 tbsp fresh ginger, peeled and chopped
1 tbsp turmeric, either freshly grated or ground
1tbsp garam masala
1 tbsp ground cumin
800g tinned tomatoes
300ml fresh chicken stock
400ml coconut milk
240g baby spinach leaves, washed
1 tsp sea salt

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Sweat and stir the first 9 ingredients in a pan for about 5 mins on a medium heat. Add
tomatoes and chicken stock, then turn the heat down and put a lid on the pan. Leave to
simmer for 3-4 hours. If you prefer, you can cook this in a pressure cooker in just 30 mins.
When the meat is tender and soft, stir the coconut milk, baby spinach and sea salt.
Serve with cauliflower rice sprinkled with turmeric.
 5 VEGETABLE TAGINE
Serves 8

For the sauce:

2 tbsp extra virgin olive oil
1 small red onion, peeled and sliced into thin moons
1 garlic clove, peeled and chopped
1cm fresh ginger, peeled and grated
1tsp ras-el-hanout
1/2 tsp turmeric
1/2 tsp sweet paprika
1/2 tsp cumin

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1/2 tsp cinnamon
400g tin plum tomatoes
1 tsp honey
2 tbsp pomegranate molasses
3 preserved lemons, pips removed and chopped
A handful of blanched whole almonds
A handful of green olives, pitted
sea salt (optional) and freshly ground black pepper

For the vegetables:

Any or all of:
1 pointy cabbage, washed and sliced into four
1 swede, peeled and cubed
1 sweet potato, peeled and cubed
1 courgette, cut into quarters

B Y T A B I T H A
Heat oil in a pan on a medium heat and saute the onion and garlic. Stir in the ginger and
spices. Add the tomatoes, honey, mollasses and preserved lemons and heat gently,
stirring occasionally so the sauce does not stick to the bottom of the pan. Before serving,
add the almonds and olives and season with a little salt, only if needed, and pepper. The
lemons and olives can already be quite salty.

Meanwhile steam the vegetables of your choice and serve your tagine mixture on top of
or alongside your vegetables.
SEA BASS WITH SALSA VERDE
Serves 4

This is an ultra-quick meal for after work and provides good leftovers too! The salsa verde
can be used the next day to accompany other dishes or as a dressing for a salad, thinned
down with more extra virgin olive oil.

The fish:
4 sea bass fillets with skin on

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1 tbsp extra virgin olive oil
A pinch of sea salt
A grind of black pepper

The sauce:
A handful of basil
A handful of parsley
1 tbsp capers
4 tinned anchovy fillets
4 tbsp extra virgin olive oil
1 tbsp Dijon mustard
1 garlic clove, peeled and chopped

Place all the sauce ingredients in a blender and blitz in short bursts until the main
ingredients are broken down, but the mixture is still rough and textured. Set aside.

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Lightly season the fish. Heat the oil in frying pan over a medium heat then place the fish
skin-side down in the pan and cook over a medium heat until the skin is crispy. Turn over
and cook for a couple of minutes on the other side until cooked through.
Serve the fish with a drizzle of the salsa verde on top and a large portion of green salad
or steamed spinach on the side.
 BUN-LESS BURGER + SWEET
POTATO WEDGES
Serves 4

When it comes to burgers, it's all about quality. Let the meat speak for itself and buy
organic and grass-fed.

For the burger:

500g beef or buffalo mince
1/2 small white onion, finely chopped
A small handful of fresh flat-leaf parsley, finely chopped
1 organic egg

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Sea salt and freshly ground black pepper, to taste
Extra virgin olive oil, for frying
4 slices of gerkin
1 tomato, sliced
If you can tolerate dairy - one slice of Roquefort cheese

For the wedges:

4 medium-sized sweet potatoes, peeled and cut into wedges
4 tbsp extra virgin olive oil
A sprinkle of cayenne pepper
A sprinkle of paprika
1/2 tsp sea salt

Heat oven to 200. Lay wedges on a large oven tray and sprinkle with the oil, cayenne
pepper, paprika and salt.

B Y T A B I T H A
Stir the ingredients together with your hands or a spoon so they are all coated in the
mixture, cook in oven for 40 mins until golden.

While the potatoes are cooking, make the burgers. Using a wooden spoon, mix the meat
with the onion, parsley, egg, salt and pepper, then split the mixture into four and form into
round burgers with your hands. Cook burgers on frying pan with olive oil on a medium
heat for about 5 mins until they are browned, then turn over.
 MISO SALMON SKEWERS
The miso paste:
2 tbsp Maple syrup
1 tbsp Mirin
2 tbsp Miso
1 tbsp Soy sauce
A handful of sesame seeds

2 Lbs of organic salmon fillets

1 cm ginger, fresh

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A bunch of spring onions, chopped

Mix the marinade in a bowl and add the cubed salmon and let it soak for 15 mins, place
on skewers and then broil in the oven. Serve on bed of spring green salad.

BLACK BEAN STUFFED SWEET POTATO

This is a high protein vegetarian dish that can be introduced in PHASE 2 of The 4 Week
Glow Up. Remember PHASE 1 you cannot include beans and legumes.

Roast the sweet potato in the oven for approximately an hour. Open cans of

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beans. Drain and rinse. Throw into pan with onion, garlic and spices and
cook for several minutes.
Pile the roasted sweet potato high with all toppings.

Sweet potato is also delicious filled with a dollop of dairy-free coconut

yoghurt and chilli.