Thank god, Supergranny has landed and I have re-entered the world of Assisted Parenting. I have also re-entered the world of gin and tonics and crisps at six o'clock. The former is nirvana, the latter is just as fabulous…. but spectacularly bad timing. The weather is hotting up and I am not ready to strip down for the summer. A pair of shorts is bad enough, but post Belle, the idea of slipping into a bikini is a little traumatic. I have to say, after Chloe I managed to get back into shape quickly, but this time around, now that my belly button has been stretched to the point of no return, I can't be so smug.So, whilst I do love the drinks and nibbles ritual, I'm going to have to nip this habit in the bud. Alcohol and saturated fat are simply not conducive to either fitting into a bikini or achieving a summer time glow. In fact, better than anyone, I should know that when it comes down to it, we really are what we eat.So, if you want to look and feel your best this summer, I encourage you to change your mindset when it comes to your diet. Pick things that you know will nourish you that actually do a good job for your body, rather than giving your body extra work to do. For example, drink a little diluted Pom which is rich in antioxidants rather than a sugary or artificially sweetened soda. Snack on a Kashi TLC bar which contains all the fibre and nutrients associated with whole grains, rather than picking up a Snickers. Sugar, artificial sweeteners/colours, additives, alcohol and saturated fat all tax your body, rather than support it. For a beach-worthy body and pimple free glow, give your diet a makeover with the tips below:AVOID:Inflammatory foods: Sugar, refined carbohydrates (eg white bread, white rice) and bad fats (saturated, hydrogenated, transfats…) can have an inflammatory effect on the body, encouraging weight gain and skin problems. They can also disturb your hormone balance by upsetting blood sugar balance and interfering with the metabolism of good, essential fats. I've given you so many reasons to avoid cookies, candy, syrups, fries, chips, red meat, full fat cheese and cream already, this is just another!Excessive alcohol: I know this is tough, especially with happy hour season in full-swing, but excessive alcohol can cause the liver to become toxic and sluggish. If your liver can't detoxify efficiently, your skin has to help by pushing toxins out through already congested pores. Keep alcoholic drinks to a minimum and avoid binge drinking. If you're on a big night out, try alternating alcoholic drinks with sparkling water or fruit juices packed with ice.Fake food: By this I mean additive-laden, chemically-rich, sugary or salty processed foods such as ready-meals, diet sodas and multi-coloured candy. These put extra pressure on the liver, trigger weight gain and are low in the nutrients that encourage healthy, glowing skin!Constipation: If you become constipated, your body can't eliminate toxins from the bowel efficiently. As your stool becomes impacted on the colon wall, old toxins and hormones can be reabsorbed into the blood stream contributing to overall toxicity.To relieve constipation drink plenty of water, avoid caffeine and eat plenty of fibre fruit, vegetables, wholegrains (brown rice and quinoa are excellent), beans and seeds. If you do use flax seed, make sure you drink 8oz water with it to enable the laxative process.INCREASE:Anti-inflammatory, antioxidant-rich foods: To reduce the activity of inflammatory enzymes, increase healing and prevent premature aging of the skin. All fruit, vegetables and good fats are anti-inflammatory, but pineapple, berries, ginger, garlic and turmeric are especially good.Water: Water keeps you hydrated, so it will keep your skin naturally supple. Aim for 1.5 litres daily. It also helps to cleanse the liver and prevents constipation and water retention associated with dehydration.Live yogurt, or consider supplementing probiotics: A happy, healthy digestive system is one of the most fundamental factors for glowing, break out free skin. Too many “unfriendly” bacteria and too little “friendly” bacteria (probiotics) can contribute to congested skin, gas, bloating, headaches, fatigue, itching and poor immunity. You may be particularly low in good bacteria if you've had a high sugar diet, are fond of spicy foods, have been on the contraceptive pill for many years or taken several courses of antibiotics. Live yoghurts can be a good source but for better results, supplement them with a good quality probiotic formula from a health food store.Zinc-rich foods: Zinc helps to properly metabolise testosterone, reducing the likelihood of excessive sebum and keratin production, which produces pimples. It also helps to reduce inflammation, boosts tissue regeneration and aids healing. So for healthy skin, eat plenty of pumpkin seeds, sesame seeds, unroasted nuts and papaya.Vitamin E and selenium-rich foods: These two nutrients work together to form a powerful anti-inflammatory enzyme called glutathione peroxidase beneficial for calming and repairing the skin. Vitamin E is found in unroasted nuts and seeds, avocado and wholegrains. Selenium is found in brazil nuts, walnuts, low-fat cottage cheese and wholegrains.Sleep: A good night's sleep is absolutely vital for the healing and restoration necessary for healthy skin. Also, adequate rest is important for weight management. Leptin (a chemical produced during sleep), suppresses appetite but the longer you stay up, the lower your leptin levels will fall. Low leptin doesn't just result in increased appetite, but cravings for carbohydrates in particular. I'm not anti-carbs, but you need to keep portion sizes small and avoid refined, processed carbs at all costs.The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a registered dietitian. She can be contacted at nourishbda@gmail.com.