As even the most lip-gloss-loving girl knows, the best glow comes from within. Top Sydney-based nutritionist, Cherie Lyden, talks to us about how to get your inner beauty going.

What are your top five healthy living tips?

1. Drink plenty of water, generally one and a half to two litres per day. Make sure to sip not guzzle - this way your body really absorbs it.

2. Chew your food well. Don’t hoover it - you’re not a vacuum cleaner.

3. When shopping for food produce, fresh is always best.

4. Don’t deprive yourself! Moderation is the key.

5. De-stress.

What’s the biggest health crime you see women making?

Doing short-term fad diets rather than making healthy life-long changes. This leads to erratic eating, not to mention weight gain once they go off the fad diet. The body works best on routine.

That eggs and nuts are fattening. They’re both a good source of protein. With eggs, it’s the preparation that matters. For example, boil or poached eggs are a healthier alternative to fried or scrambled eggs, and are fine to eat twice or three times a week. And don’t skip the yolk - it’s full of emulsifiers, vitamins and minerals. Unless of course you have an allergy, intolerance or high cholesterol, in which case you should avoid eggs or reduce your intake. As for nuts, half a palm full a day is great. Almonds are particularly good, being high in calcium. Walnuts are fantastic too - they’re high in omega 6. Raw nuts are always a healthier choice over salted nuts. Also, skip roasted nuts - roasting tends to dry out all the good essential oils.

What’s the question you’re most often asked?

“What is your diet like?” It’s a healthy balanced diet that is well thought out to suit my budget, produce in season, my energy requirements for the day, stress levels, and the weather (for example, on warm days I’ll have cooler foods, on cool day I’ll go for warm cooked foods). I always make sure my diet contains enough protein, complex carbs, fruit, vegetables and water. I constantly preach to my clients, “It’s what you do 90% of the time that counts. The other 10% you can do what you like”. I always practice what I preach!

What’s an example of your daily diet?

First thing: Warm water with fresh lemon juice.

Breakfast: Fruit salad (papaya, berries, ruby grapefruit, banana) with natural biodynamic yoghurt and a sprinkle of raw almonds, sunflower & pumpkin seeds, and rice bran.

Morning tea: Home-made trail mix (roasted sesame seaweed, goji berries, almonds, and seeds such as sunflower, pumpkin and sesame). Black dandelion coffee and water.

Lunch: Tinned tuna or salmon salad (shaved fennel, tomato, cucumber, sprouts, 1/4 avocado, lemon juice and flaxseed oil dressing) and 1/2 cup cooked brown rice or 1 slice toasted rice bread. Water.

Afternoon tea: Piece of fruit. If I’m hungry, I’ll instead have a rice thin cracker with goat’s curd, tomato, rocket & lemon. Herbal tea or green tea.

Dinner: Tofu and vegetable stir-fry (asian greens, capsicum, mushrooms, broccoli, carrot, tamari and fish sauce), garnished with tahini and fresh herbs. I’ll occasionally also have . cooked quinoa or brown rice, depending on my hunger and the physical activity I’ve done that day. Water. Occasionally a glass of red wine.

Supper: Peppermint and lavender tea. Occasionally a piece of dark chocolate or some natural biodynamic yoghurt with a fresh date. I also like mixing together a teaspoon of tahini with a teaspoon of honey - a very satisfying sweet fix to end the day with.

Any guilty pleasures? Every now and then, a soy flat white and something sweet if I’m catching up with a girlfriend.

What’s the best thing you’ve ever done for your health? Studied it! I have a Bachelor of Natural Therapies, a Diploma in Nutrition, and a Certificate in Ayurvedic Medicine. I’ll also always be thankful for the time when I took myself off to an Indian ayurvedic retreat for a month. I learned the importance of food as medicine, and the importance of keeping de-stressed. I’ve never been as glowy as I was after that month and it’s now my yardstick - I always aim to feel as great as I did back then.

What’s your exercise routine?

Every week I’ll do: Three 90-minute morning session of Ashtanga yoga; One one-hour one-on-one Pilates session (mat and machine); three 45-minute walks. So, something every day.

What’s the food you’re excited about now and why?

Quinoa. Most of my clients in the clinic still don’t know about it. You can have it sweet or savoury; it’s very high in protein - although it’s considered a complex carb, it’s not as heavy as any other grain to eat; it’s easy to digest; and it’s low allergenic.

Any new research coming through that’s interesting you?

Iodine deficiency in pregnant and breastfeeding women. Iodine is required for a healthy thyroid, which controls your metabolism as well as a normal developed brain. Iodine deficiency in the mother can have a disastrous effect on the developing brain of a foetus or unborn child. When the child is born, iodine deficiency in the mother or baby will mean lack of thyroid hormone therefore its effect on the brain could be low IQ, poor motor skills, hearing problems and increased chance of ADHD. This is known as Iodine Deficiency Disorder (IDD). Iodine is found in iodised salt (not sea salt), seaweed products, a large intake of milk or iodine supplements. Iodine is not to be taken if you already have a history of thyroid problems.

What’s the best thing you can eat and drink for your skin?

Water water water! Fruit and veggies - especially the orange coloured ones, which are high in beta carotene. Nuts and seeds. Also, plant oils: olive, flaxeed, nut, avocado, macadamia - but particularly olive.

Any other inner-beauty tips?

Be happy and love yourself. Don’t stress. Sleep well.

What’s your own personal skincare regimen?

L’Occitane Extra Gentle Cleansing Water ($29.95), Ultra Moisturising Day Care SPF15 ($34.95), Ultra Moisturising 24 Hour Cream ($52.95) and Immortelle Eye Balm ($49.95). (See L’Occitane for stockist details).

And your other favourite beauty buys?

Makeup: Dermalogica for foundation (although I rarely wear it). Bobbi Brown for colour. And Chanel for mascara.

Fragrance: L’Occitane Thé Vert Green Tea eau de toilette ($26.95). It’s fresh and clean smelling, like you just jumped out of the shower.

Haircare: Sebastian Evokativ Moist Shampoo ($30) and Conditioner ($32). They add a bit of weight to my fine wavy hair. Then I let it dry naturally and finish it off with Bumble and bumble Curl Conscious Curl Crème ($58 from Mecca Cosmetica stores, see Mecca Cosmetica for details).

Bodycare: L’Occitane Verbena Salt Scrub ($58.95), Thé Vert Green Tea Body and Hair Shower Gel ($29.95) and Ultra Moisturizing Body Cream ($58.95). And a Suzanne R Banks Aromatherapy personal body oil blend for night (available from Sydney’s UClinic – see UClinic for details).

TO CONTACT CHERIE, CALL LYDEN VITALITY: 02 9380 7211