The Ultimate 4 Week Skin Care Plan Natural Masks,
Exfoliating Scrubs, Spa Treatments, Juices, and Nutrient Rich
Foods
Visit the link below to download the full version of this book:
https://medipdf.com/product/the-ultimate-4-week-skin-care-plan-natural-masks-exf
oliating-scrubs-spa-treatments-juices-and-nutrient-rich-foods/
Click Download Now
Gill Books
Hume Avenue
Park West
Dublin 12
www.gillbooks.ie
Gill Books is an imprint of M.H. Gill and Co.
© Kate O’Brien 2018
Designed by www.grahamthew.com
Proofread by Jane Rogers
Photography by Rob Kerkvliet of A Fox in the Kitchen
First Skyhorse Publishing edition © 2020
All rights reserved. No part of this book may be reproduced in any manner without the
express written consent of the publisher, except in the case of brief excerpts in critical
reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th
Street, 11th Floor, New York, NY 10018.
Skyhorse Publishing books may be purchased in bulk at special discounts for sales
promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also
be created to specifications. For details, contact the Special Sales Department, Skyhorse
Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or
[email protected].
Skyhorse® and Skyhorse Publishing® are registered trademarks of Skyhorse Publishing,
Inc.®, a Delaware corporation.
Visit our website at www.skyhorsepublishing.com.
10 9 8 7 6 5 4 3 2 1
Library of Congress Cataloging-in-Publication Data is available on file.
Cover design by Daniel Brount
Print ISBN: 978-1-5107-5525-3
Ebook ISBN: 978-1-5107-5526-0
Printed in China
‘NATURE GIVES YOU THE FACE YOU HAVE
AT TWENTY; IT IS UP TO YOU TO MERIT THE
FACE YOU HAVE AT FIFTY.’
– COCO CHANEL
TO ALL WOMEN ON THEIR JOURNEY TO
GLOW. IT’S THE ONLY SKIN WE HAVE, SO
LET’S MAKE THE BEST OF IT.
This book would not have happened without the patience of
my supportive family, Mike, Liam, Raif and my immensely
talented foodie daughter Maya Duncan (15), who brought
many of these recipes to life and who, in all honesty, sweated
the hard stuff in the kitchen ensuring the recipes look and
taste as delicious and healthy as they sound.
To Alexandra Soveral and her delightful team at Alexandra
Soveral London for their contribution and ongoing support.
Thanks to Melissa Sansone and Dr Gross Skincare who
helped my skin GLOW during my own four weeks to radiant
skin. Also to the kombucha queen Dearbhla Reynolds and
seaweed expert Prannie Rhatigan for your expert
contributions.
Thanks to Orla Neligan, Clare Wilkinson and photographer
Rob Kerkvliet, who shared their creative expertise and helped
keep me sane through the days of shooting (Clare, your
blackberry rose kombucha is fab!). Jaclyn Visbeen, you are
amongst the very few who bring out the best of me on
camera!
Finally, thanks to the hugely supportive team at Gill Books,
especially Sarah Liddy, Catherine Gough, Teresa Daly and
Ellen Monnelly, who were ever-present and helpful along the
way.
CONTENTS
INTRODUCTION
PART 1: THE SCIENCE
The Skin We’re In
What Skin Needs
Skin Stressors
Gut and Skin
Sleep and Skin
PART 2: FOUR WEEKS TO GLOW
GLOW Foods
Kitchen Essentials
Better Skin Tips
The Plan
Week One: Cleanse
Week Two: Heal
Week Three: Nourish
Week Four: GLOW
PART 3: THE RECIPES
Breakfasts & Brunches
Herby Edamame Omelette
Five Ways with Oats
– Maya’s Granola
– Overnight Oats with Seasonal Berries
– Oaty Breakfast Bars
– Oaty Banana Smoothie
– GLOW Banana Bread
Salted Caramel Smoothie Bowl
Summer Surprise Smoothie
Avocado on Toast – Three Ways
Buckwheat Pancakes with Caramelised Banana Bites
Shakshuka
Dressings, Dips & Spreads
Mustard Dressing
Zesty Apple Cider Vinaigrette
Tahini Dressing
Guacamole
Walnut Basil Pesto
Cashew Cream
Pea and Edamame Houmous
Mango, Pomegranate and Cucumber Salsa
Tzatziki
Soups
Quick Homemade Vegetable Stock
Creamy Squash and Red Pepper Soup
Courgette and Almond Soup
Quick Miso Broth with Edamame
Spinach and Broccoli Soup with Flaked Almonds
Salads & Sides
Spring Medley
Quinoa, Pomegranate and Feta Salad
Orange, Walnut and Quinoa Salad
Beetroot, Edamame and Orange Salad
Sautéed Spinach with Edamame
Minted Farro and Three Bean Salad with Goat’s Cheese
Cannellini Bean Salad with Marinated Alaria
Mains
GLOW Frittata
Sweet Potato, Pea and Courgette Cakes
Broccolini Risotto
Nachos with a Twist
Shepherdless Pie
Salmon – Three Ways
– Citrus Turmeric Salmon
– Flax- and Sesame-Crusted Salmon with Spinach and Tahini
– Moroccan-Style Salmon
Seasonal Bowls
Spring: Asian-Style Salmon Bowl
Summer: Cauliflower and Baby Spinach Bowl
Autumn: Root Veggie Bowl
Winter: Warming Squash, Red Pepper and Chickpea Curry Bowl
Snacks & Sweet Things
Apple, Pear and Blackberry Crumble
ChocNOlate Chip Cookies
Citrus Delight Cake
Orange and Almond Muffins
Chocolate Orange Energy Balls
GLOW Trail Mix
Walnut Brownies
Berry Sorbet
Mint Choc-Chip ‘Ice Cream’
Juices
Earthy Goodness
Zesty Cleanser
Skin Soother
Intense C
Pineapple Punch
Double Green
Sunshine Skin
Vital Skin
GLOW Teas
Lemongrass, Ginger and Mint
Nettle and Ginger
Lavender and Rosemary
Fennel and Mint
Ginger and Turmeric
Matcha Mint Latte
Green Tea with Mint
Orange and Mint Iced Green Tea
Rosebud Brew
Kombucha
– Pineapple Crush
– Booch Mojito
– Blackberry Rose
KATE’S TRUSTED BRANDS
SELECT BIBLIOGRAPHY
INDEX
CONVERSION CHARTS
INTRODUCTION
◊
Skin is a powerful outward expression of what is happening inside,
with that elusive healthy glow being utterly dependent on internal
balance in the body. This equilibrium can be assured with The
Ultimate 4-Week Skin Care Plan. This comprehensive guide cuts
through the misinformation, offering scientifically grounded facts
about how skin really works at a cellular level to help you create
strong new foundations for better skin – for life.
This step-by-step guide is designed to be followed for four weeks for
optimum results, with simple meal planners, easy-to-follow shopping
lists and more than sixty fresh, tasty and seasonal recipes that don’t
require a science degree or chef’s hat to prepare. Most important,
the meals taste delicious – from Salted Caramel Smoothie Bowl and
Citrus Turmeric Salmon to vibrant Nachos with a Twist and an
autumnal Root Veggie Bowl, and lots more in between.
Each week focuses on a different aspect of skin care, from cleansing
and exfoliating to healing, nourishing/balancing and ultimately the
GLOW, with simple tried-and-tested recipes and corresponding skin
masks and scrubs. This said, there is no pressure to prepare these,
as plenty of great skin care products are available on the market.
However, if you really want to make a difference to the health of your
skin, you need to ensure that the products you use are packed with
active skin goodness, and this book outlines exactly what you need
at various stages of your life and why you need them too.
With the latest statistics from the Global Wellness Institute (2017)
showing that beauty is the goliath of the global wellness industry,
accounting for US$1 trillion of its US$3.7 trillion, this book could not
be more timely. The trend for juices, beauty drinks and supplements
is at an all-time high, fuelled by the concept of beauty from within.
Almost every kitchen has a stylish blender and almost every woman
is worried about how she looks and how the passing years and toxic
load of daily life are impacting her skin. She wants her best skin and
she wants it now. She wants to use more natural and organically
produced products but doesn’t know which to choose – and if truth
were told, she’s not really sure what she needs in the first place. She
researches as best she can but panics when shopping for skin care,
as it all becomes so confusing!
Having dedicated many years to seeking the soundest skin care
advice and writing about it in various publications worldwide, I have
been fortunate to interview some of the world’s leading cosmetic
scientists and dermatologists, as well as prominent skin care
manufacturers and celebrities. And the prized nuggets of information
gleaned from them, in conjunction with my professional qualifications
in both nutrition and cosmetic science, have resulted in this
revitalising skin-centric GLOW plan. I am immensely passionate
about natural products, especially oils, and am fortunate to have
sampled the best – and the very mediocre rest. I know what works
for skin of every age and stage in life, and I am very proud that,
finally, I can share the knowledge I have accrued over the past
fifteen years here in these pages. This said, what I am not, and could
never claim to be, is an expert cook. All of the recipes in the plan,
without exception, are easy to cook and most are relatively quick to
prepare too, which is essential given the chaotic pace of life today.
This plan is not about deprivation, nor is it a diet book. In fact, the
word ‘diet’ doesn’t even deserve a mention. As you will see, there
are no calorie counts in the recipes. All of this is deliberate, as I
firmly believe that the current focus on dieting is leaving many well-
intentioned people fixated on counting calories and not enjoying the
food they are eating. The recommended foods and recipes in this
plan are designed to give your skin the fuel it needs to repair, nourish
and truly glow and to give your body the energy and nutrition it
needs to thrive.
However, in sticking with the plan you might find that your clothes get
a little looser along the way. While this is not the focus, it does follow
naturally, as all of the recipes are super nutritious and packed with
only good ingredients. All that is missing is the empty energy, stress
and exhaustion that comes with processed foods – these same
foods that science is now proving bring us down mentally and
physically, adding years to our faces and bodies.
Many books promise results in seven to ten days, some even less. If
weight loss is the aim, some difference should be noticed after one
week when sticking with the plan, but to affect skin at the cellular
level takes more than a few days of facemasks and dedicated skin
smoothies. A minimum of four weeks is required for real change at a
deeper level. This equates with lasting change and better skin and,
as the meals and techniques outlined are designed to fit into busy
lives, better skin can continue to be yours.
As you browse the recipes, you will see the plan is meat free. It is
also low in dairy products and many of the recipes are gluten free.
Not that red meat, chicken and milk-based foods don’t have a role in
health – they undoubtedly do; but for these four weeks, the
emphasis is firmly on the numerous benefits of oily fish, eggs and
the range of primarily plant-based GLOW foods that are overflowing
with essential skin-loving goodness and destined to make your skin
thrive.
Most important, the recipes should be enjoyed, just as vibrant skin
should be cherished. And this vibrant skin also reflects a positive
mindset because the mind exerts a huge influence on how we look
(as the skin and the nervous system are very closely intertwined). So
while you work through the four weeks, use this time to slow your
pace of life a little, to listen to and nurture your body.
This plan doesn’t promise perfect skin – no book, or product for that
matter, can – but what it does commit to is helping you make the
best of what you have, whatever your age. Ultimately it’s the
difference between a good complexion and an amazingly fresh and
radiant one. By combining nature’s most active skin-nourishing foods
with a targeted step-by-step skin routine, peppered with deeply
nourishing scrubs and masks, this can be yours in just four weeks.
As beauty guru Sali Hughes says in her book Pretty Honest: ‘The
only thing worse than feeling like crap is looking like crap too’ – so
join the revolution.
