Beauty & Go Re-Launch

I’ve got exciting news this week! We have re-launched our range of beauty drinks with an improved formula to make you even more beautiful!

The entire range has been revamped and reformulated to have even more powerful skin enhancing benefits. The new formulas deliver better results and more quickly and this has been scientifically proven. When included as part of your daily health and beauty regime, these bioactive beauty drinks are proven to have beneficial and visible effects on skin firmness, hydration and elasticity after just 30 days. Just one of the new formula drinks per day now provides more skin enhancing benefits than 2 of the previous formula.



The New Formulas

√ Contain powerful bioactive ingredients impossible to obtain through your usual diet.

√ Still contain MacroAntioxidants – the only beauty drinks to contain these powerful patented ingredients

√ Provide collagen peptides, scientifically proven to help improve the elasticity of the skin and delay the appearance of wrinkles.

√ Contain hyaluronic acid, which moisturises skin from within and further improves elasticity.

√ Still 100% natural ingredients

√ Still no added sugar (sweetened with stevia)

√ 1 drink counts as one of your 5-a-day


Recap on MacroAntioxidants

MacroAntioxidants, exclusive to Beauty & Go are extracted from the skin and peel of fruits and are therefore not part of our usual diet. They are more powerful, larger in size and their effects last for 3 times longer than ‘regular’ antioxidants. In fact, they represent 50-70% of the fruits total antioxidant capacity. The health benefits of MacroAntioxidants are backed by 15 years of scientific research carried out by the Spanish National Research Council (CSIC). They have been proven to be extremely effective at fighting the effects of free radical damage to skin, which contribute to ageing.

Improvements to the formula

Superoxide dismutase is a new addition to the entire range. Sourced from watermelon, it is a powerful antioxidant which clinical trials have found helps improve skin firmness.

Pomegranate concentrate delivers high antioxidant capacity, due to punicalagins, which have extremely powerful antioxidant and anti-inflammatory effects.

One bottle now contains 50% of your recommended daily allowance of vitamins

100% of your daily dose of manganese is included to help maintain skin firmness by maintaining the connective tissue layer of the dermis

medic-hospital-laboratory-medical-40559Scientifically Proven

50 healthy women aged 45-64 drank one new formula Beauty & Go per day for 90 days and the results were amazing!

77% increase in skin firmness (measured after 60 days)
64% increase in elasticity (measured after 90 days)
22% increase in skin brightness (measured after 60 days)

All the women also reported perceiving significant improvements in softness, luminosity, hydration and overall appearance of their skin.

The Drinks

As well as the formulas, we have changed some of the names. Here are the four new drinks below, each with different functions for addressing your skin’s needs at different times.

Skin Revive: Pomegranate, raspberry, persimmon, vitamins C and B6 encourage cell regeneration and repair and protect against oxidative damage. Best taken before bed as most cellular repair takes place while we sleep. Perfect for more mature skin, to help maintain firmness and elasticity.

Skin Detox: Spirulina, apple, artichoke, zinc, vitamins C and B6 cleanse and purify the skin and body by encouraging liver detoxification. Helps eliminate toxins and stimulate metabolism. Perfect for anyone with congested skin or to help you and your skin recover after periods of excess.

Skin Vitality: Pineapple, gingko biloba, guarana, vitamins C, B5, B6, and B12 reduce signs of skin fatigue and tiredness, and provide you with an energy boost. Perfect for the ‘morning after’ when you and your skin need a pick-me-up and also great for before, during and after exercise to energise and rehydrate.

Skin Brilliance: red grape, rosehip, persimmon, aloe vera, zinc, vitamins B6 and B12 contribute to radiant and hydrated skin to give you your glow back! Protects skin against environmental damage and supports collagen formation. Perfect anytime of the day, to provide 24-hour radiance.

The new and improved Beauty & Go beauty drinks are available at Selfridges, where you will find our Spa Bar and our team on-hand to answer your questions.



Most of us are happy to spend a fortune on face creams, serums and other lotions and potions to put on our skin, but what you feed your skin from the inside is what really makes a difference. A healthy, balanced diet must always be the foundation, plus there are some specific nutrients that can be of great benefit to your skin and your general health.



The main structural protein in the body, collagen supports the structure of the skin’s epidermis, keeping skin firm and elastic, which minimises wrinkles and gives skin that youthful ‘plumpness’. As we get older, production naturally declines in the body, so taking collagen can help compensate for this. Collagen peptides work by triggering the body’s own collagen production as part of a natural feedback system. Scientific studies have found that taking collagen improves the elasticity and firmness of skin, helping skin look younger. Collagen is included in all Beauty & Go drinks as a key bioactive ingredient.

Hyaluronic Acid

Produced in the body and found in almost all body cells, especially the joints and skin. This water-attracting molecule is a fountain of youth for your skin, acting as a natural hydrator and lubricant from within. Levels decrease with age, so replacing it helps prevent the typical signs of ageing. Hyaluronic acid supports skin’s structure, helps maintain elasticity and suppleness of skin, and encourages skin regeneration and repair.


Vitamin A

Skin ‘hero’ vitamin A is your ally in the fight against skin ageing, being essential for skin health and maintenance. It is needed for new skin cell formation, skin repair and maintaining skin’s ‘integrity’ – keeping it firm and resistant to damage. Vitamin A also plays a central role in wound healing, as well as maintaining the immune system including the immunity of the skin. It influences the ability of skin to withstand sun damage and helps prevent collagen breakdown. Food sources include sweet potato, carrots, spinach, kale, butternut squash, peppers, dried apricots and mango. Beauty & Go Skin Brillance and Vitality drinks contain vitamin A.

Vitamin B3

An essential vitamin needed for energy production and keeping skin healthy. This water-soluble vitamin helps the epidermis (upper layer) of the skin retain moisture. This will help skin appear softer and smoother with less dryness and a reduction in fine lines. It is also needed for toxin elimination and is used for acne treatment. Other health benefits include anti-inflammatory effects, lowering cholesterol and relief of arthritis symptoms. Vitamin B3 is found in fish, chicken, nuts, seeds, peas, mushrooms, avocadoes and Beauty & Go Skin Brillance drink.


Coenzyme Q10

Coenzyme Q10 is a vitamin-like substance used by the body to convert food into energy. It is also a powerful antioxidant, protecting against free radical damage, one of the causes of skin ageing. It promotes skin repair and may even help reduce the appearance of wrinkles. Under perfect conditions the body produces enough of its own Q10, however stress can block CoQ10 production and levels naturally decline as we get older. Coenzyme Q10 also supports the function of the immune system and can lower blood pressure. Food sources include sardines, mackerel, chicken, nuts, seeds, broccoli and spinach. Beauty & Go Skin Vitality drink contains as much Coenzyme Q10 as 120 sardines!


Omega-3 fats act as a natural moisturiser and illuminator from within, keeping your skin soft, supple and radiant. They also have strong anti-inflammatory properties helping to soothe breakouts and redness.  Omega-3s are also great for keeping hair and nails strong and healthy and are vital for healthy brain and nerve function, helping to balance emotions. The number one best source is oily fish such as salmon, mackerel, sardines, trout, herrings and sardines. Good plant sources are flaxseeds, chia seeds, pumpkin seeds and walnuts.


Vitamin C

Vitamin C is found in high levels in both the dermis and epidermis of the skin, where it has an essential role in collagen production. Without vitamin C collagen cannot be made in the body, as it is needed for the enzymes that synthesise collagen to work properly. It is also a potent antioxidant protecting against free radical damage and even helping to limit the damage caused by UV rays. Ageing, UV light and pollutants can all lower the vitamin C content of the skin, so the more we get in our diets the better. The best sources are peppers, guavas, green leafy vegetables like kale, kiwis, broccoli, blueberries and other berries, citrus fruit, tomatoes, peas and papaya. The entire Beauty & Go range contains vitamin C.


Zinc is needed for healing and repair, so is important for skin healing, the healing of blemishes and preventing scar formation. Clinical trials have also shown it can reduce the severity of acne. Zinc is needed for protein synthesis and cell growth in the body so is also essential to healthy hair and nails, both helping with repair and boosting growth. This mineral is also important for healthy immune system function. The best sources are seafood, spinach, nuts, seeds, cocoa & dark chocolate, lean meat, beans, mushrooms plus Beauty & Go Skin Detox & Skin Brillance. Alcohol and caffeine both block absorption, so cutting back on these will also help keep your levels up.

Vitamin E

Vitamin E helps skin retain moisture, aids skin healing and can help relieve skin complaints. It is also an antioxidant, so protects skin from the ageing effects of free radicals. Vitamin E may also help protect against sun damage and reduce inflammation in the skin, which is involved in acne, eczema and skin rashes. The best sources are spinach, kale, nuts, seeds, avocadoes, fish, broccoli and butternut squash. It is also found in Beauty & Go Skin Revive.



An essential mineral needed for a healthy immune system, plus the functioning of the body’s inbuilt defences against oxidative stress caused by free radicals. Selenium can help protect against age spot formation on the skin and even reduce the risk of more serious skin damage. It is also great for keeping hair and nails healthy. The best sources are Brazil nuts, seafood, fish, wholemeal bread, rye bread, seeds, brown rice and Beauty & Go Skin Revive.


I am going to tell you all about the wonderful botanical ingredient Ginkgo biloba. Also known as the maidenhair tree, ginkgo biloba is the world’s oldest living species of tree. Each individual tree can live for over a thousand years and grow up to 40 metres tall. Native to China, it also grows in America, Korea and closer to home in France. It has been used medicinally for thousands of years and is one of the most popular and well-known herbal ingredients used today. The leaves of the tree are used for their health-giving and medicinal properties.


Ginkgo has been traditionally used in China for more than four thousand years. The Chinese used it for its cognitive benefits, as a remedy for asthma and also ate the nuts for their ‘strengthening’ properties.

Today, scientists understand how ginkgo biloba works, and there are three key ways it produces beneficial effects in the body. Firstly it has a potent antioxidant effect, secondly it increases circulation and blood flow, and thirdly it makes blood less thick by mildly inhibiting blood platelets from clumping together.

women pinching skin on her body

Skin Health

Ginkgo biloba’s powerful antioxidant effect is due to the presence of high levels of flavonoids and other beneficial antioxidant substances called terpenoids. Antioxidants like these protect our cells, including the skin cells from environmental damage and the everyday ‘wear and tear’ that causes ageing.  This damage is caused by ‘free radicals’ and the antioxidants literally mop them up to prevent them from causing damage. In addition, ginkgo can increase blood vessel dilation and stimulate blood flow to extremities of the body, including the skin. Improved circulation in the skin means more efficient delivery of oxygen and skin-feeding nutrients along with removal of waste products, which means less free radicals and healthier skin.

Heart Health

The effect on blood density means that ginkgo helps protect against circulatory diseases including atherosclerosis, or clogging of the arteries. Its antioxidant powers have been shown to help protect the blood vessels and cardiovascular system further, making it an all-round tonic for a healthy heart and cardiovascular system.

Healthy Eyes

Ginkgo biloba keeps our eyes and vision healthy through its protective antioxidant effects. It has been shown to help improve vision and visual field damage in people suffering with the eye disease glaucoma1. There is also evidence that its eye protecting effects could benefit diabetics who routinely suffer with eye problems2 and also people with macular degeneration, a common age-related eye disease that can lead to blindness(3).

woman walking in field of yellow flowers

Brain Function

Ginkgo biloba’s ability to increase blood flow to the brain has been found in studies to enhance thinking ability and memory in healthy older adults. It is beneficial in helping to prevent age-related cognitive decline, which is the gradual reduction in brain function and memory that happens as we age. Studies have also found benefits for people suffering with anxiety and depression4 along with other more serious mental health and age-related brain conditions.

Other Uses

Other uses for ginkgo include for altitude sickness, vertigo, the skin complaint vitiligo and asthma. It is also commonly used in the treatment of migraines, PMS and tinnitus, although the scientific evidence is less conclusive for these conditions.


woman holding beauty and go drink


Beauty & Go Vitality contains Ginkgo biloba along with other energising ingredients such as guarana, green tea, coenzyme Q10 and baobab. It makes the perfect ‘morning after’ energising pick-me-up, or for when you’ve had a few late nights and need a brain boost!

People taking blood-thinning medications should not take it regularly without consulting their doctor.

1. Quaranta L, Bettelli S, Uva MG, et al. Effect of Ginkgo biloba extract on preexisting visual field damage in normal tension glaucoma. Ophthalmology 2003;110:359-62.
2. Lanthony P, Cosson JP. The course of color vision in early diabetic retinopathy treated with Ginkgo biloba extract. A preliminary double-blind versus placebo study. J Fr Ophtalmol 1988;11:671-4.
3. Lebuisson DA, Leroy L, Rigal G. Treatment of senile macular degeneration with Ginkgo biloba extract. A preliminary double-blind, drug versus placebo study. Presse Med 1986;15:1556-8.
4. Schubert H, Halama P. Depressive episode primarily unresponsive to therapy in elderly patients; efficacy of Ginkgo biloba extract (EGb 761) in combination with antidepressants. Geriatr Forsch 1993;3:45-53.
5. Sohn M, Sikora R. Ginkgo biloba extract in the therapy of erectile dysfunction. J Sex Educ Ther 1991;17:53-61.
6. Cohen AJ, Bartlik B. Ginkgo biloba for antidepressant-induced sexual dysfunction. J Sex Marital Ther 1998;24:139-43.


Spring is officially here, it is a time of renewal and rebirth and is the perfect time to give your health and well-being an overhaul. Here are some ideas for simple actions you can take now to give your body, mind and home a ‘spring clean’ and a new lease of life ready for the brighter days ahead.

Spring Clean Your Body

This is a great time of year for a gentle detox to help improve your energy levels, digestion and skin and to help and shake-off any winter ‘sluggishness’. Detoxing over a weekend, will give you the time and space you need to rest and relax and prepare the meals. During the week leading up to your detox gradually cut down on caffeine, alcohol, sugar and processed foods – you’ll be avoiding these for the detox, and cutting down gradually will minimise the chances of withdrawal symptoms such as headaches.


I suggest beginning on a Friday evening with a light supper of either salmon and steamed vegetables or a homemade chunky vegetable soup. Over the rest of the weekend avoid the above plus meat, dairy products and wheat. Base your meals around fruits, vegetables, nuts, seeds, pulses and easy to digest grains such as brown rice, oats, quinoa and buckwheat; either fish or eggs once a day are fine if you feel you need the extra protein. You can use plenty of herbs, garlic, lemon juice and black pepper to flavour meals.

You will also need to consume plenty of fluids throughout your detox, at least 2 litres per day; water and herbal teas are great and including 2 or 3 Beauty & Go Detox drinks will help cleanse and purify your body and skin more deeply due to its range of detoxifying ingredients. For more inspiration and some detox meals and recipes, please click here.


Spring Clean Your Mind

Try a Digital Detox

Our brains are not designed to be ‘switched on’ all the time and over-use of technology can lead to sleep disruptions, eye strain and even self-esteem issues related to social media. Try a technology detox to counteract some of these effects by having one hour every day and one evening per week technology free. Have at least 30 minutes before you go to be without technology as the light from the screen can suppress the sleep-hormone melatonin, making it harder to drift off.


Get Outside

Regular exercise is proven to reduce anxiety, depression and improve sleep.

Exercising outdoors has even more benefits and is possible now with the (slightly) better weather and longer days. From April, the sun’s rays are the correct wavelength to stimulate vitamin D production in the skin, and as low levels are associated with depression, this is important for mental as well as physical health. You could try taking your workout outside, go for a run or a long walk in the park or countryside to reap the combined benefits of activity, vitamin D production and being in nature, which has proven positive effects on well-being.


vitality-notesSet Some Goals

Goal setting is proven to increase positivity and motivation and high achievers like professional athletes and successful businessmen and women do it. Spring is the right time for taking a step back, reassessing your life and setting some new goals for the future. Breaking your life down into areas is useful; work, family, home, relationship, health, hobbies/leisure and finances for example and then setting goals in the areas that need a boost. It’s good to have a mixture of long-term and short-term goals, smaller and bigger ones and to also include enjoyable goals that will give you pleasure, like booking an amazing trip, as well as things related to work and self-improvement. Once you have set your goals, you can think about smaller, step-by-step actions to make them happen.

Spring Clean your Home

A calm, clutter-free, colourful home can do wonders for our well-being. Again, spring is a great time to breathe a new lease of life into your home and this can have a positive affects on our mood and energy. Getting rid of anything you don’t need is a great place to start and can even earn you some extra cash. It is estimated that the average home has hundreds of pounds worth of sellable but unused stuff taking up space, which can be sold on-line. The general rule when deciding what to keep and what to get rid of is; if you haven’t used it for a year, you probably won’t use it again.


The use of colour in the home can have positive effects on our health and mood. According to colour therapy yellow, gold and orange tones stimulate appetite and digestion, as well as encouraging warmth, relaxation and conversation, making them perfect for the kitchen. Blue inspires tranquillity so is great for the bedroom, while green is a deeply relaxing shade great for bedrooms and living spaces. Violet is said to calm the mind and body and be great for meditation, whilst red is supposed to fire passion! If redecorating is not an option, you can add bursts of colour with accessories, which also means you can change your mind!



One in three people suffers with sleep problems according to the National Sleep Foundation, and the number of hours per night is on the decline for the rest of us, with a third of adults getting by on only 5 or 6 hours. The situation is so serious that insufficient sleep has been described by health professionals as a public health epidemic! Our busy lifestyles mean that getting enough, good quality sleep has fallen down the list of priorities while trying to squeeze in everything life demands of us.


Sleep has thus become a much-neglected area of our health, despite its huge importance when you think that we spend about a third of our entire lives in bed! Lack of sleep can contribute to depression, anxiety, stress, weakened immune system (1), weight gain (2), skin ageing, relationship problems and an increased risk of heart disease and diabetes. In fact, sleep is as important as healthy eating and exercise for both physical and mental health, so it’s absolutely essential we address this deficit.

The good news is that everyone is born with the natural ability to sleep, so if you’re not sleeping well, it means something is getting in the way of your body’s natural ability. Identifying and removing the cause is therefore what’s needed to restore good quality sleep, along with genuinely making sleep a priority. The benefits of doing so will include improved mood, reduced disease risk, improved brain function, memory and concentration, more energy, helping appetite and weight control and slowing down the ageing process.

Sleep Facts

  • 6-8 hours is the average number of hours needed by adults
  • The average bedtime in the UK is 11.15pm
  • 50% people report that stress or worry keeps them awake at night
  • Women are 3 times more likely to suffer with sleep problems than men
  • Sleeping for more than 9 hours is also bad for health (except for children who need more sleep)


Sleep Hormones

The chemistry of sleep depends on two key hormones: melatonin and adrenalin. Melatonin is released by the brain, as it gets dark to induce sleep, which is made from the tryptophan, amino-acid found in protein foods. Providing the protein building blocks to make these brain chemicals is therefore key, along with the co-factors needed for the conversion process, these are folic acid, B6, vitamin C and zinc.

The second hormone is adrenalin, the ‘fight or flight’ hormone, which needs to be switched off so we feel relaxed enough to sleep. Many people find it hard to switch out of a state of general anxiety sufficiently to fall asleep, factors such as high pressure lives and over-use of technology don’t help. Learning how to switch off adrenalin in the evening is key for people who find it hard to get to sleep.


Nutrition for Good Sleep

Including foods in your diet that are high in tryptophan will ensure your body has the building blocks to produce the sleep hormone melatonin. The best sources are eggs, spirulina, fish, soya, sesame, sunflower and pumpkin seeds, turkey, chicken, oats, chickpeas, almonds, peanuts, dates, bananas, cottage cheese and yoghurt. You will also need the vitamin and mineral co-factors needed to convert tryptophan into melatonin, shown below.

Complex carbohydrates such as brown rice, sweet potatoes, root vegetables and pulses help raise the body’s levels of tryptophan and make it more available to the brain. Eating an evening meal containing both protein and a small amount of complex carbohydrates is therefore useful – for example chicken with roasted root vegetables or lentil curry with brown rice.

The mineral magnesium found in dark green leafy vegetables, nuts, seeds, wholegrains, fish, beans, lentils, avocadoes, bananas and dark chocolate calms the nervous system and relaxes muscles, helping to reduce restless legs and insomnia.

Co-factors for Sleep Hormone Production

  • Vitamin B6: nuts, seeds, fish, poultry, dried fruit, bananas, wholegrains, avocadoes and spinach. Beauty & Go Vitality also contains vitamin B6
  • Zinc: seafood, lean meat, nuts, seeds, spinach, cocoa & dark chocolate, beans, and mushrooms.
  • Folic Acid: beans, lentils, dark leafy greens, asparagus, lettuce, avocado, broccoli, oranges, wholemeal bread
  • Vitamin C: peppers, citrus fruit, kale, spinach, broccoli, strawberries, tomatoes, peas, blackcurrants, kiwis, guava, papaya.

Caffeine can take 10-12 hours to be fully metabolised and can suppress melatonin production for 10 hours. If you are having severe sleep problems, I would advise cutting it out completely, otherwise limit yourself to 1 coffee, 2 black teas, or 3 green teas per day, no later than midday. Alternative hot drinks that actually promote sleep and relaxation are chamomile, valerian and sleep formula teas. You could also try a glass of cherry juice, which contains small amounts of melatonin and has been shown in studies to increase melatonin levels, sleep duration and sleep quality (3-5).


Avoid eating too late or large, heavy evening meals, and difficult to digest foods like red meat, fried foods and spicy foods. A large meal can cause indigestion and discomfort that can interfere with sleep and eating too late means that you won’t have fully digested the food before you go to sleep, which can do the same. Aim to eat your evening meal at least 3 hours before bed to allow time to fully digest it. If work or other commitments mean you have to eat late, eat more during the day and have a light evening meal like a vegetable and lentil soup. Also avoid drinking too much fluid in the evenings if waking up in the night to go to the bathroom is an issue for you.

Conversely, going to bed very hungry can lead to low blood sugar levels at night, which results in the release of stimulating hormones. A small snack such as an oatcake or a glass of warm almond milk about 30 minutes before bed will be enough to prevent this if it’s a problem for you.


Sugar can be stimulating, so try to avoid refined sugar in the evenings (or all together!). If you crave something sweet try natural yoghurt with berries or some dried fruit and nuts. Unfortunately, chocolate contains small amounts of caffeine, another stimulating chemical called theobromine and sugar, so should be limited in the evenings if you are sensitive. You can indulge in a few squares of the dark stuff though, just have it as an afternoon snack with some nuts.

Many people resort to a glass of wine to relax and alcohol does temporarily promote the brain-chemical GABA, which switches off adrenalin and makes us feel relaxed. Unfortunately, the effect doesn’t last and too much alcohol actually leads to GABA depletion. Although alcohol can help you fall asleep it actually reduces the quality of your sleep, so in the long run doesn’t help.


Other factors

Exercise and Meditation

Regular exercise helps to improve sleep quality, morning exercise is best if you can fit it in, but if you do need to exercise in the evenings watch out for over-stimulating yourself by doing anything too high intensity. Practising yoga, T’ai Chi, Pilates or meditation are all great for calming the mind and body and enhancing sleep. Yoga and meditation are both scientifically proven to improve sleep and reduce stress levels; for more information on the benefits of meditation click here.


Body Clock

Establishing a routine is the key to work with your body’s inbuilt body clock, so aim to go to bed and wake up at fairly consistent times as often as possible. Try to be in bed before 11pm, as late-hour sleep is not as beneficial as earlier sleep, and start winding down an hour before this.

Your Bedroom

Make the bedroom as restful and comfortable as possible; it should be dark, quiet, free from clutter, cool but not cold and somewhere you feel relaxed and cosy. If you live in a noisy city, earplugs and eye masks really help and getting the best bed, duvet and pillows you can are important.



The screens of laptops, tablets and smart phones give off a type of light that ‘tricks’ our brains into thinking its daytime. This results in reduced production of the hormone melatonin. Avoiding exposure to bright light for an hour before bed can really help you drift off more easily. Instead establish a calming bedtime ritual, avoiding all technology and either reading something absorbing, which has been shown to reduce stress levels or have a bath as the change in body temperature helps induce sleep.

Calming Your Mind

Avoid stimulating or stressful activities close to bedtime such as watching the news, studying, high-intensity exercise, checking financial records, video games, difficult conversations and any other stressful situations. If you are anxious about anything or have a to-do list running through your mind, write it down so you can switch off from it for now, and deal with it the next day.


What If I Still Don’t Get Enough Sleep?

For those mornings when you feel tired and low in energy, try a Beauty & Go Vitality drink, which contains energising ingredients for your body, mind and skin. It contains natural stimulants green tea and guarana, Coenzyme Q10 needed for energy production in the body and energising superfood baobab.

1. Kahan V1, Andersen ML, Tomimori J, Tufik S. Can poor sleep affect skin integrity? Med Hypotheses. 2010 Dec;75(6):535-7.
2. Shechter A, O’Keeffe M, Roberts AL, Zammit GK, Roychoudhury A, St-Onge MP Am J Physiol Regul Integr Comp Physiol. 2012 Nov;303(9):R883-9. doi:
Alterations in sleep architecture in response to experimental sleep curtailment are associated with signs of positive energy balance.
3. Burkhardt S, Tan DX, Manchester LC, et al. Detection and quantification of the antioxidant melatonin in Montmorency and Balaton tart cherries (Prunus cerasus). J Agric Food Chem 2001;49:4898-902.
4. Howatson G, Bell PG, Tallent J, et al. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality.Eur J Nutr 2011 Oct 30. [Epub ahead of print].
5. Pigeon WR, Carr M, Gorman C, Perlis ML (2010) Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. J Med Food 13:579-583.


It can be hard to stay healthy at this time of year, the cold weather can make stodgy food more appealing and special offers in all the supermarkets for unhealthy ‘winter comfort foods’ don’t help. However, you can still get that warm, comforting satisfaction from your food without compromising on health. There are some amazing winter foods in season at this time of year, so here are some recipes and inspiration for how to incorporate these into your healthy winter diet.

Brussels Sprouts


Hated by some, these little green beauties are vastly underrated in culinary and health terms and are sadly only eaten on Christmas day by many of us. They are however versatile and work well in salads, stir-fries and casseroles as well as the usual side dish. My favourite way to eat them is by roasting them, which changes the flavour and texture quite a bit, so anyone that doesn’t like them boiled may be surprised.

Sprouts are a member of the Brassica family, along with cabbage and broccoli. Vegetables in this family are cleansing to the body, as they contain compounds that stimulate detoxification pathways in the liver. They are also a source of natural plant compounds that protect us against disease. Brussels sprouts are a good source of vitamins A and C, iron, potassium and fibre.


When choosing sprouts they should be firm and compact and should not have a strong smell – when they do this means they are past their best. Those sold on the stalk, should stay fresh for longer. Cutting crosses in the bases of sprouts is common practice, but is actually unnecessary, so don’t waste your time doing this!


Roast Brussels Sprouts with Chestnuts

Serves 4 as a side dish

  • 500g Brussels sprouts
  • 1 tablespoon olive oil
  • 100g vacuum packed chestnuts
  • Zest of ½ lemon
  • Salt and pepper
  1. Simply put the sprouts, oil and seasoning in a roasting dish, mix and roast at 200°C for 35 mins, adding the chestnuts and lemon zest halfway through and tossing again thoroughly.


Whether or not you like sprouts, broccoli and cabbage is partly genetic. There is a gene that makes some people dislike the bitter chemical PTC in these foods and this gene has been traced back to Neanderthals!


Did you know that children actually have an inbuilt fear of new foods called ‘neophobia’? It is an evolutionary mechanism to protect us from being poisoned. The good news is that it can be overcome by repeatedly tasting a food, it takes an average of 7 times. So the message with sprouts and other veg is perseverance!



Cranberries are in the same family as the other berries and pack the same nutritional punch, being a rich source of vitamin C and antioxidants. This means they are great for protecting the skin and body against free-radical damage, disease and ageing. Their high vitamin C content also means they are good for supporting the immune system to help ward off winter colds. Cranberries are also a good source of the mineral manganese, needed for healthy bones, blood sugar regulation and brain function.

Cranberries are well known for their ability help treat and prevent urinary tract infections, which they do by virtue of the proanthocyadins they contain. These natural plant compounds prevent bacteria from attaching to the wall of the bladder, reducing their ability to cause an infection.

Cranberries work really well in salads and a few dried cranberries add a delicious sweetness to couscous and quinoa dishes. They also work well in baking, or on your porridge or muesli.


Watch out for cranberry juice drinks as most are loaded with sugar to combat the natural tartness of the berries. Instead opt for fresh cranberries if you can find them, or dried cranberries, which should be eaten in small servings due to their high content of natural fruit sugars.

Sweet Spiced Quinoa Porridge

Serves One

  • 40g quinoa
  • A tiny pinch of pink salt
  • 200ml coconut or almond milk
  • 1 tbsp dried cranberries
  • ½ tsp ground cinnamon
  • A grating of nutmeg
  • 1 tbsp pistachio nuts or flaked almonds
  1. Put everything in a pan except the nuts and cook for around 15 minutes, stirring continuously
  2. Top with the nuts and a drizzle of honey if liked




Cauliflower is an amazingly versatile vegetable that can be used for everything from cauliflower rice to purée and pizza bases. Roasting cauliflower also really brings out its flavour, simply drizzle with olive oil, season and add a grating of nutmeg or some garlic and lemon and roast for 25-30 minutes.

Cauliflower is a good source of vitamin C, vitamin K and several B vitamins. It is low in fat, calories and carbohydrate, so can bring the energy content of a meal down when you substitute it for rice or mash potatoes. Cauliflower is another brassica, containing those beneficial protective compounds.


As well as the usual white variety, cauliflower also comes in green, orange and purple! Purple cauli is a rich source of protective antioxidants also present in berries and red wine.


Cauliflower Pizza Recipe

Makes one pizza

  • 1 cauliflower head
  • 2 eggs, beaten
  • 100g ground almonds
  • Salt and pepper

Tomato Sauce

  • ½ tin of tomatoes
  • 1 clove garlic
  • Salt and pepper
  • Olive oil


  • Black olives
  • Sun blush tomatoes
  • Spinach, wilted
  • Vegan pesto (pine nuts, basil, nutritional yeast, olive oil, salt)


  • buffalo burrata

  1. Preheat oven to 200°C/180°C fan
  2. Remove the leaves and stalk of the cauliflower, cut into chunks and blitz in a blender until it resembles a course flour.
  3. Mix with the other ingredients to form a wet sticky dough.
  4. Line a baking tray with parchment and grease with oil, transfer the mixture to the tray and shape into a pizza base shape using a spoon and your hands. Bake for 15-18 minutes, until golden brown
  5. Meanwhile make the tomato sauce by chopping the garlic clove, sautéing in a little oil for a couple of minutes until soft, adding the tomatoes, and some seasoning and leaving to simmer and reduce for 15-20 minutes.
  6. When the base is cooked, spread the tomato sauce on and then arrange the olives, sun blush tomatoes and wilted spinach on top of this. Return to the oven for about 5 minutes.
  7. Meanwhile blitz the pesto ingredients in a hand blender, then remove the pizza from the oven and drizzle with the pesto, and torn burrata if using it.



Not the prettiest looking vegetable, but it has inner beauty! Celeriac is a relative of celery and a good source of vitamins C and K, potassium and phosphorous. Like cauliflower, it can also be substituted for potatoes to make lower calorie and more nutrient rich mash and fries, it can even be cut into thin slices and used in place of pasta in a veggie lasagne. Celeriac fries are delicious and go well with fish, simply cut into thin strips and roast in olive oil with thyme, honey and seasoning.


Choose medium sized, firm celeriac and allow for about 25% wastage by the time you have peeled it. Stored in a plastic bag in the fridge they will keep for two or three weeks, but like all vegetables the fresher you eat them, the higher their nutrient content will be.

Parsnip and Celeriac Soup

Serves 2

  • 200g celeriac, peeled and cubed
  • 150g parsnips, peeled and cubed
  • 1 tbsp olive oil
  • 500ml vegetable bouillon
  • Optional garnish: parsley, walnuts
  1. Toss the parsnips and celeriac in the olive oil, season and roast in the oven at 200°C until soft, around 30 minutes.
  2. Transfer to a pan along with the vegetable stock and cook for 10 minutes.
  3. Blend until smooth.
  4. Top with chopped parsley and toasted walnuts



Best of the Rest in Season Now

Purple Sprouting Broccoli

Rich in antioxidants and super high in nutrients. For a fast supper, stir-fry with garlic, chilli, olive oil and 1 or 2 finely chopped anchovies (omit if vegetarian) and stir through wholemeal pasta. Drizzle with a little olive oil and add grated Parmesan if liked.


Great for digestion and a good source of vitamins A and K and calcium. Make a winter salad with chicory leaves, toasted walnuts, sliced pear, pecorino shavings and a honey and mustard dressing.


A good source of vitamin C, fibre, folate and potassium. Try them in the soup recipe above or in a medley of roasted roots as a filling, hearty side.

Blood Oranges

Catch them while you can, these beauties are in season for a very short time right about now. Their red colour is indicative of beneficial antioxidants called anthocyanins. Try some freshly squeezed with your weekend breakfast.

Beauty & Go drinks contain plenty of great winter fruits and vegetables to feed your skin, including berries and pomegranate. Include one to three per day as part of your winter health and beauty regime.