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Nourish & Glow: The 10-Day Plan: Kickstart a lifetime of healthy eating
In her most comprehensive book yet, the UK's leading nutritional therapist and bestselling author, Amelia Freer, shares the secrets of her exclusive practice that includes Victoria Beckham and Sam Smith as clients.
With her engaging and encouraging commentary, including client case studies and scientifically researched guidance, Nourish & Glow: The 10 Day Plan showcases Amelia's unrivalled easy-to-follow 10 day meal plan and promises to fundamentally transform the way you shop for food, cook and eat: now and forever.
Amelia recognises that we are all unique and there is no 'one-size-fits all' approach to food. She will empower you to challenge any negative stories or attitudes you might have towards food and transform them into a positive lifelong love affair with eating well. The exclusive 10 day plan included in this book is a version of the plan Amelia gives to her clients, which has been developed and refined over her decade of work as a nutritional therapist. It is NOT about deprivation. It is a liberating, energising plan that will equip you with the building blocks needed to develop and implement a lifetime of balanced eating that is unique to you. Leaving behind all the confusion and negativity surrounding diets and healthy eating, this book helps you find out exactly how and what it means to eat well for you, for the rest of your life.
This ultimate guide includes over 50 exclusive gluten, dairy and refined sugar free recipes, complete with vegan and vegetarian alternatives. Together with a unique and exclusively curated tool - Amelia's Positive Nutrition Pyramid - which will ensure you are unequivocally nourishing yourself with all of the essential ingredients needed for a happy, healthy body and mind.
Give Amelia ten days and she will change how you think about food for life.
With her engaging and encouraging commentary, including client case studies and scientifically researched guidance, Nourish & Glow: The 10 Day Plan showcases Amelia's unrivalled easy-to-follow 10 day meal plan and promises to fundamentally transform the way you shop for food, cook and eat: now and forever.
Amelia recognises that we are all unique and there is no 'one-size-fits all' approach to food. She will empower you to challenge any negative stories or attitudes you might have towards food and transform them into a positive lifelong love affair with eating well. The exclusive 10 day plan included in this book is a version of the plan Amelia gives to her clients, which has been developed and refined over her decade of work as a nutritional therapist. It is NOT about deprivation. It is a liberating, energising plan that will equip you with the building blocks needed to develop and implement a lifetime of balanced eating that is unique to you. Leaving behind all the confusion and negativity surrounding diets and healthy eating, this book helps you find out exactly how and what it means to eat well for you, for the rest of your life.
This ultimate guide includes over 50 exclusive gluten, dairy and refined sugar free recipes, complete with vegan and vegetarian alternatives. Together with a unique and exclusively curated tool - Amelia's Positive Nutrition Pyramid - which will ensure you are unequivocally nourishing yourself with all of the essential ingredients needed for a happy, healthy body and mind.
Give Amelia ten days and she will change how you think about food for life.
336 pages, Paperback
Published March 23, 2017
54 people are currently reading
106 people want to read
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Displaying 1 - 12 of 12 reviews
September 18, 2019
This review is for the American addition.
I found out about Ms. Freer because of music artist Sam Smith and his recent weight loss transformation. Intrigued, I looked her up and decided to purchase her book after checking out her website.
It's a beautiful book and I am actually doing the 10 day program. I have read many reviews of people who have read her books but not many I have seen on anyone actually creating and testing all the recipes and trying the program. The meals are very delicious so far and they are often quite simple. Having said that there are a few pro's and con's I would like to share.
PRO:First things first..The recipes are delicious! This is essentially a healthy eating cook book after all and although the recipes are somewhat simple and nothing revolutionary they are flavorful and filling. I made my first ever roasted beet hummus, falafel burgers and tahini sauce and they did not disappoint. Many of the recipes leftovers are designed to be used in our meals throughout the plan. I liked this approach very much.
CON: Even though they are simple recipes for the most part, there is a lot of prep.You are going to need to carve out time to prep for the meals.
PRO:
You are going to be eating a TON of veggies,fruits, healthy fats and proteins. Look, we know these things are good for most of us and we SHOULD be generally eating like this (if you are not already) It was eye- opening how bad my diet probably was prior to starting the program.
CON: Preparing and processing this amount of veggies etc.. is labor intensive. I didn't own a food processor,only a blender prior, went out and bought a small one and them bought another larger standard one when the smaller was not fitting the bill.
PRO:
Mrs. Freer gives very good advice along the way,and her nutritional philosophies are sound. Honestly, I have tried them all and heard them all so what she is teaching is based (mostly) on good healthy eating. She has her own Nutritional Pyramid which is interesting. In a nutshell, eat lot's of all the good stuff and very little of that bad.
CON:
She eliminates dairy and gluten from this plan, so not everyone's cup of tea. Also uses coconut milks. Coconut oils/milks seem to be controversial..is it healthy or isn't it?
PRO:
There is a comprehensive shopping list for the plan in the back of the book. There are vegan versions for all meals as well as a vegan shopping list plus photos of what the 3 full meals look like on any given day.
CON: Comprehensive shopping list can be expensive! This program is designed for one person, so if you need to double for your partner or buy additional groceries to feed picky eaters (aka all my children) prepare to shell out some cash. Because I live in an somewhat rural area where there is not the best produce at out local supermarkets I purchased everything for this 10 day program from Whole Foods. I did actually have a lot of the recommended spices/vinegars etc but if you don't your grocery bill will be very high. my bill was almost 3x what I normally spend.
PRO:
She does advise you to read the WHOLE book before you start and have the necessary tools to cook with so that you are successful.This is crucial as I jumped ahead eager to get started and stalled because I missed something.
CON:
The shopping list is not broken down into first week and second week or in alphabetical order. So if you buy everything on the list you need to make sure you have the room in your fridge to store that amount of produce and that you take the time to prep most of the veggies so they don't go to waste. I spent 2 hours shopping then another 4 hours to organize and prep. Many of us don't buy fresh veggies regularly for this very reason alone. Fear of produce waste (is that a thing?) gives gave me anxiety to be sure. It's like throwing actual cash money in the garbage when produce goes bad. Shudder. I would suggest breaking it down into 2 weeks.
PRO:
She is a Nutritional Therapist and her counseling through the first few chapters focuses on your relationship with food and how we eat. I like that there is support in this book. For example,she coaches you to take a minute and breathe and really think about why you are mindlessly eating.
CON: No Snacking! Can be hard if you are used to doing this, It's 3 meals a day and lot's of healthy fluids,water tea etc...that's it
To sum up..I think the recipes are delicious. They are well thought out flavorful and I never felt hungry or like I was missing out on anything. I did have a snack of nuts or a lo-cal treat if I felt edgey the first couple of days..but other that that I would say the plan is successful it what it aims to do-relearn your relationship with food while giving you some tasty options. The only problem- and it's a big one- is having the funds and time to embark on this program. I am fortunate that I can do at this time in my life (I'm a semi retired stay at home mom/grandma) but if you are a working mom or dad with kids this will be a challenge. I would not have been able to afford this a few years ago.
But, if you have the time/money a good source for cheap produce and are looking for a great program to kickstart your healthy eating goals and to really nourish yourself for a change this book is golden. I will definitely be including the new recipes I learned and will take more time in the produce section which before this book was limited to bagged salads,tomatoes, apples and bananas for the kiddos. And I am someone who likes veggies! It will definitely get you out of your rut.
I found out about Ms. Freer because of music artist Sam Smith and his recent weight loss transformation. Intrigued, I looked her up and decided to purchase her book after checking out her website.
It's a beautiful book and I am actually doing the 10 day program. I have read many reviews of people who have read her books but not many I have seen on anyone actually creating and testing all the recipes and trying the program. The meals are very delicious so far and they are often quite simple. Having said that there are a few pro's and con's I would like to share.
PRO:First things first..The recipes are delicious! This is essentially a healthy eating cook book after all and although the recipes are somewhat simple and nothing revolutionary they are flavorful and filling. I made my first ever roasted beet hummus, falafel burgers and tahini sauce and they did not disappoint. Many of the recipes leftovers are designed to be used in our meals throughout the plan. I liked this approach very much.
CON: Even though they are simple recipes for the most part, there is a lot of prep.You are going to need to carve out time to prep for the meals.
PRO:
You are going to be eating a TON of veggies,fruits, healthy fats and proteins. Look, we know these things are good for most of us and we SHOULD be generally eating like this (if you are not already) It was eye- opening how bad my diet probably was prior to starting the program.
CON: Preparing and processing this amount of veggies etc.. is labor intensive. I didn't own a food processor,only a blender prior, went out and bought a small one and them bought another larger standard one when the smaller was not fitting the bill.
PRO:
Mrs. Freer gives very good advice along the way,and her nutritional philosophies are sound. Honestly, I have tried them all and heard them all so what she is teaching is based (mostly) on good healthy eating. She has her own Nutritional Pyramid which is interesting. In a nutshell, eat lot's of all the good stuff and very little of that bad.
CON:
She eliminates dairy and gluten from this plan, so not everyone's cup of tea. Also uses coconut milks. Coconut oils/milks seem to be controversial..is it healthy or isn't it?
PRO:
There is a comprehensive shopping list for the plan in the back of the book. There are vegan versions for all meals as well as a vegan shopping list plus photos of what the 3 full meals look like on any given day.
CON: Comprehensive shopping list can be expensive! This program is designed for one person, so if you need to double for your partner or buy additional groceries to feed picky eaters (aka all my children) prepare to shell out some cash. Because I live in an somewhat rural area where there is not the best produce at out local supermarkets I purchased everything for this 10 day program from Whole Foods. I did actually have a lot of the recommended spices/vinegars etc but if you don't your grocery bill will be very high. my bill was almost 3x what I normally spend.
PRO:
She does advise you to read the WHOLE book before you start and have the necessary tools to cook with so that you are successful.This is crucial as I jumped ahead eager to get started and stalled because I missed something.
CON:
The shopping list is not broken down into first week and second week or in alphabetical order. So if you buy everything on the list you need to make sure you have the room in your fridge to store that amount of produce and that you take the time to prep most of the veggies so they don't go to waste. I spent 2 hours shopping then another 4 hours to organize and prep. Many of us don't buy fresh veggies regularly for this very reason alone. Fear of produce waste (is that a thing?) gives gave me anxiety to be sure. It's like throwing actual cash money in the garbage when produce goes bad. Shudder. I would suggest breaking it down into 2 weeks.
PRO:
She is a Nutritional Therapist and her counseling through the first few chapters focuses on your relationship with food and how we eat. I like that there is support in this book. For example,she coaches you to take a minute and breathe and really think about why you are mindlessly eating.
CON: No Snacking! Can be hard if you are used to doing this, It's 3 meals a day and lot's of healthy fluids,water tea etc...that's it
To sum up..I think the recipes are delicious. They are well thought out flavorful and I never felt hungry or like I was missing out on anything. I did have a snack of nuts or a lo-cal treat if I felt edgey the first couple of days..but other that that I would say the plan is successful it what it aims to do-relearn your relationship with food while giving you some tasty options. The only problem- and it's a big one- is having the funds and time to embark on this program. I am fortunate that I can do at this time in my life (I'm a semi retired stay at home mom/grandma) but if you are a working mom or dad with kids this will be a challenge. I would not have been able to afford this a few years ago.
But, if you have the time/money a good source for cheap produce and are looking for a great program to kickstart your healthy eating goals and to really nourish yourself for a change this book is golden. I will definitely be including the new recipes I learned and will take more time in the produce section which before this book was limited to bagged salads,tomatoes, apples and bananas for the kiddos. And I am someone who likes veggies! It will definitely get you out of your rut.
May 20, 2017
3.5 stars - Not a huge amount I didn't already know, but made me rethink a few things about my attitude towards food and eating. And a bunch of new recipes I can try to remember I own (have the kindle version of this so they may get forgotten) and try out some day!
January 19, 2019
Inspiring
This will kickstart and refresh my lifestyle habits which have gone off piste over a rather extended and indulgent Christmas period!!!! I love the idea of the nutrition pyramid and look forward to using this tool.
This will kickstart and refresh my lifestyle habits which have gone off piste over a rather extended and indulgent Christmas period!!!! I love the idea of the nutrition pyramid and look forward to using this tool.
March 23, 2017
A great book, full of practical advice and delicious recipes. It's an introduction to a healthier way to eat and has me convinced enough to give the eating plan 10 days' trial!
August 25, 2018
Fooled again
I liked the list of foods , never would I recommend this book to anyone , it is a load of rubbish , I chose it as it was recommended by Amazon never again
I liked the list of foods , never would I recommend this book to anyone , it is a load of rubbish , I chose it as it was recommended by Amazon never again
November 7, 2018
Inspiring approach to nutrition. Looking forward to seeing if it’s as simple to put into practice as it sounds!!
April 19, 2020
Amazing tasty recipes with not too many ingredients and nothing too fancy. Love the fish pie.
January 31, 2021
This was an inspiring book regarding healthy eating and has lots of information to bring that about.
June 19, 2022
This book has very advices and recipes with vegan options for those who prefer. I really love Amelia Freer's positivity and kindness.
February 19, 2018
I have followed Amelia Freer, through her blog and Instagram feed, since reading her first book Eat. Nourish. Glow. I love her philosophy of eating nutritious, whole foods as a lifestyle rather than a diet. Her latest book is a blend of both philosophy/how to and cook book. It starts with looking at why we eat the way we do and moves through nutrition guidelines into a 10-day plan that shows you how to follows those guidelines, and includes recipes for each meal. She takes you through what to prep when you are cooking or assembling the day’s meals and offers vegan options for each one. It includes something called “The Positive Nutrition Pyramid” which offers a visual representation of all the things we need in our diets every day. It is something you can copy into a notebook and check off each day if you are trying to figure out where you stand. My favorite recipes are the “Chicken & Chips with Chopped Salad” and “Wild Salmon Parcels with Asian-Style Salad”. It will be a solid addition to my cookbook shelf.
March 31, 2017
So I think I am going to become vegan for 10 days ! I love this book by Amelia Freer! What a great to get you on a healthy journey ! I love that there are vegan & vegetarian recipes but there are meat options too! What a great book for everyone who is trying to make a change !
April 2, 2017
Great book, really knowledgable on nutrition and great advice. I found chapters 1 and 2 very useful, the first being how we think about what we eat and the second was building the foundations. Really worth a read!
Displaying 1 - 12 of 12 reviews