meghan markle diet nutritionist tips

It is rumored that Meghan’s wellness-leaning California ways have influenced Harry’s eating habits and lifestyle. Reportedly, one of the first things Meghan did after moving in with Harry was to toss out all the processed junk food. Based on our chats with Meghan over the years, we can vouch for her balanced approach!

With all of this in mind, it was no surprise to us to hear that Prince Harry worked with the royal family’s nutritional adviser, Gabriela Peacock in preparation for the royal wedding. Last year’s wedding to (new mama!) Meghan had him focused on slimming, strengthening and getting his skin in top form.

Gabriela works with quite a few royals and her strategy for big event prep has everything to do with the simple daily habits below…

Include protein with every meal | This will help maintain stable energy levels and reduce hunger and cravings. Choose from animal sources such as eggs, lean meats, chicken, fish and dairy. Or reach for plant sources such as tofu, nuts, seeds, beans and pulses. Try to fill most of the remaining space on your plate with fibrous vegetables, leaving only a small portion for whole grains or starchy vegetables.

Add fiber for Portion Control | If you want to slim down for wedding season, be more conscious of portion sizes and mindful about the quantity of food on your plate. Try a drink or supplement with glucomannan before eating. Glucomannan is a form of fiber which absorbs the water in your tummy, making you feel fuller when eating less on a portion-controlled plan. Gabriela also makes her own version of the formula through GP Nutrition.

eat often + early | In order to maintain blood sugar levels and prevent an energy slump and avoid cravings, it is essential to eat small well-balanced meals every three-and-a-half to four-and-a-half hours. I advise eating five small meals a day, with breakfast and lunch as the largest meals, and making afternoon or evening meals progressively smaller. Ideally, you should eat your last meal fairly early, and not past 9pm, to allow for complete digestion.

Pack high-protein Snacks | I recommend keeping healthy high-protein snacks in your bag. These can help prevent panic-eating on sugary foods when hunger hits. Chocolate protein powder is a great way to keep hunger at bay (and to satisfy a chocolate craving) while keeping blood sugar levels stable.

Supplement your metabolism | Supplements can help to balance your metabolism and blood sugar, keeping you energized while boosting digestion. GP Nutrition makes one called Slim Me that Prince Harry used in the run-up to the royal wedding. Try iodine to optimize metabolism through regulation of thyroid hormone production; chromium to help balance blood sugar levels and reduce cravings; manganese to support metabolism of fat and glucose; and green coffee bean extract and green tea extract for added benefits.

Hydrate for sleep | Fatigue is exacerbated by dehydration. Dehydration will cause sleep disruption and also compromise energy, cognitive performance and alertness the following day. Ensure you drink plenty of water and non-caffeinated beverages throughout the day, especially the day before any events. If you’re at a social event, regularly sip water and stay aware of caffeine and alcohol intake. If you do have one too many alcoholic drinks, remember to hydrate the following morning with a natural electrolyte drink like coconut water.

Enjoy the sun | Getting rays on your skin is a great way to get that summer glow. The sun produces vitamin D in your body, which is used to keep bones, teeth and muscles healthy. Natural light also helps regulate sleep patterns (circadian rhythms) through melatonin regulation, another important factor in feeling refreshed and looking bright-eyed. But always remember to wear UVA and UVB protection, and avoid the strongest midday sun.

Eat for Beauty | A varied balanced diet is important for glowing skin and strong nails. For a golden glow, and to keep wrinkles at bay, vitamin A is the ticket. You’ll get plenty of it in both orange and dark green vegetables like carrots, spinach, broccoli and kale. Avocados (and avocado oil) are wonderful moisturizers for making hair shiny and skin soft and supple. They are a great source of antioxidant carotenoids, which provide significant protection for skin from the environmental damage that leads to fine lines, wrinkles and other visible signs of aging. Omega-3 fats from oily fish (like salmon, mackerel or our GP Nutrition algae oil omega-3 soft gel) are important for healthy skin and hair. The omega-3 fats form part of the cell membrane that helps hold skin cells together. A healthy cell membrane translates into a healthy skin cell.

Sleep Well | Try to get between six to eight hours of sleep a night. Remove any blue light sources and screens for at least an hour before bedtime. Increasing magnesium intake has been demonstrated to improve the subjective measures of sleep deprivation/insomnia, aid length of sleep, sleep efficiency, sleep onset and melatonin production. Taking an oral magnesium supplement capsule or a warm bath with Epsom salt (magnesium sulphate) before bedtime can help induce sleep and help balance other hormones such as melatonin (increase) and cortisol (decrease).

Be Mindful of caffeine | Do not drink coffee on an empty stomach. Drinking three or four cups of a coffee a day is okay, but not on an empty stomach. Caffeine is a stimulant that prompts the release of glucose from the liver. This causes a spike in blood sugar and cravings follow. It’s especially detrimental to those trying to lose weight.

Get in on that Meghan Markle sparkle with her favorite clean beauty products here.

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