You’ve probably seen Gorgi Coghlan on your TV from time to time – she filled in for Carrie Bickmore on The Project when Carrie was on maternity leave, and used to co-host Channel 10’s The Circle.

Coghlan is good at what she does. She’s also good at looking after herself.

One of the first things you notice about Gorgi is how glowy her skin is – which is rather miraculous, given that she spends much of her time slathered in thick TV makeup or outdoors on her farm 

When I found out I could ask Gorgi what her secrets were for this Natural Instinct series, I was pleased. And when she finally revealed them to me, I was beyond pleased – because it’s something so simple that anyone could nail at any age….

Q: Gorgi you have ravishing skin, you really do. I want to know every little detail about what you put on it each day, every day….

I turned 40 in August and as I’ve gotten older I do less and less with my skin.  In the morning I put on a vitamin B serum to help repair my cells, followed by a zinc 30+ sunscreen.  I don’t wear any make-up unless I’m on camera for The Project.

“In the morning I put on a vitamin B serum to help repair my cells, followed by a zinc 30+ sunscreen. I don’t wear any make-up unless I’m on camera for The Project.” Image via Instagram @gandjballarat

Q: You have a very healthy lifestyle – you live on a farm and are active a lot – but what do you specifically do to stay healthy?

I cut out sugar from my diet around five months ago, along with coffee and dairy and I feel incredible.  I very rarely drink alcohol and I take a daily zinc supplement after brekkie, which makes me feel alert and mentally healthy.  I regularly have acupuncture sessions with my wonderful Chinese medicine specialist too.

Q: You used to be an Equestrian – a very good one so I’ve been told – how did you protect your skin when you competed or rode your horse on a day to day basis?

In hindsight I should have been more diligent with my sunscreen.  I recently had a biopsy on my nose and the cells were just starting to change into something nasty, so I’m super strict with zinc now.

Q: What do you do each week to get a hit of nature?

I live on a farm and love to garden and ride my horses to re-connect with Mother Nature.  It’s a beautiful contrast to the TV studio.  When I’m working, I always take roses and other flowers from my garden into the make-up girls so that I’ve always got a visual connection to my home.

Q: As a mum what products do you allow your daughter to use?

My daughter is only four and a half so no demands for beauty products yet!  But I only use organic, natural bubble bath and cleansing lotion and I wash her hair with [a natural] shampoo and conditioner.  The less chemicals I can expose her to the better.

Gorgi with Natasha Exelby on set for The Project. Image via Twitter.

Q: Are you concerned about using chemicals on her skin?

Yes, we always choose natural products.

Q: How have the products you use on your skin changed in the past 10 years?

I don’t just buy any ‘brands’ now – and I only use natural products if anything at all and my skin has never been better.  My lifestyle and diet affect the quality of my skin, not how much money I spend on big brands.

Q: If you could recommend one thing to your younger self about skincare – what would it be?

Less is more. Go natural sister and ALWAYS put on the zinc sunscreen.

What advice would you give your younger self about skincare?

Speaking of health, here are the best foods to nourish your skin from the inside out:

Health foods.

Brightly Coloured Vegetables.

It does not matter if they are raw, juiced, baked or stir fried, the greater the number of brightly coloured vegetables you add into your diet on a daily basis, the better. Red capsicum, carrots, kale, broccoli, beetroot and spinach are just a few of the nutrient powerhouses that help to pack our diet full of fibre, vitamins, minerals and antioxidants that not only help us to feel our best on a daily basis, but they also help to fend of infection and disease long term. As a minimum aim for at least 2-3 cups of brightly coloured vegetables and salad every single day.

Chia.

The ancient grain is one of the most nutrient dense foods you can add to your daily diet. Chia seeds are 20% protein, with just 1 tablespoon equating to 3g of protein. It's protein that is nutritionally complete, which means it contains all 8 amino acids, making it a perfect protein choice for vegetarians and vegans. Chia also contains plenty of fibre, calcium, iron, magnesium as well as high antioxidant content. Perhaps most importantly, it is Chia's exceptionally high omega 3 content that seals its position as a superfood, particularly for those in favour of a plant-based diet. And one of the best things about Chia is that you do not have to change the way you eat to get all of the health benefits it offers - simply add it to yoghurt, smoothies, juices, cereal or baking and reap the health benefits long-term.

Eggs.

You will be hard-pressed to find a more nutritionally complete, useful food than the humble egg. Packed with protein, key nutrients including zinc, as well as 20 other vitamins and minerals, eggs can easily be incorporated into any meal and prepared in minutes. Whether they are enjoyed for breakfast on wholegrain toast, added to sandwiches or salads at lunchtime or whipped into a quick frittata or omelette, eggs are the number one fridge food by far." "Before you get too concerned about the cholesterol content of eggs, keep in mind that it is not cholesterol but saturated fat that increases blood cholesterol levels. So 1-2 eggs each day will not have adverse effects on blood cholesterol when consumed as part of a nutritionally balanced diet.

Goats Cheese.

Known as ‘chevre’ by the French Goat’s cheese is simply made by letting raw milk curdle, before pressing the curd and contains a similar fat content to that of feta cheese (18-21%). With its rather basic processing, the extra bonus of using goat’s cheese is that it contains very little salt. Another great thing about goat’s cheese is that its rich flavour means that you need very little, and hence can enjoy it as a spread or salad addition for maximum flavour for far fewer calories and fat than if you used heavy haloumi or cheddar cheese.

Lean Meat.

Not often considered one of the core superfoods, the rich nutrient density of a humble piece of lean meat means that it ticks a number of boxes from a performance nutrition perspective. Many people eliminate red meat from their diet instead thinking that fish and chicken are healthier options but as long as you choose lean meat, you are getting a more nutrient dense choice than both chicken and fish. Lean red meat is a rich source of iron, zinc and Vitamin B12 which are all crucial for optimal energy production, particularly for active people. If you are a meat eater, aim to include 100-150g in your diet 3-4 times to ensure you are getting all the key nutrients you need for optimal energy production in the body.

Legumes.

Legumes or beans have made somewhat of a comeback in recent years with cannellini, kidney and borlotti beans featuring regularly in a range of cuisines including Mexican, Italian and Lebanese. All beans are extremely nutritious containing a mix of low glycaemic index carbohydrates, dietary fibre and protein; their relatively high protein content making them a popular meat substitute for vegetarians. The soluble fibre found in beans has been shown to help lower blood cholesterol levels and beans also contain high levels of B-group vitamins, iron, calcium, phosphorous, zinc and magnesium as well as folate. While legumes are often used as the base of meals for vegetarians, beans can also be used in range of meals including mince, soups and salads for extra bulk and an extra nutrition hit. And best of all, legumes are extremely cheap, making them a most economically addition to any meal.

Olive Oil.

While we hear much about the wonders of coconut oil, the truth is that when it comes to looking at the research that supports the health benefits of any particular oil, you cannot go past olive oil. Great for the skin, with exceptionally high levels of powerful antioxidants that help to protect our cells from damage and as an addition to any meal to help boost satiety fullness, olive oil has one of the highest proportions of mono unsaturated fat and lowest proportion of saturated fat of all the cooking oils available. Often considered a poor choice for cooking at high temperatures, the truth is that the high quality of olive oil means that it can be used in most dishes with the exception of deep frying, as well as used as a flavoursome dressing. The fresher the olive oil, the higher the antioxidant content so replace your olive oil every 2-3 months. Also keep in mind that ‘light’ varieties are not lighter in fat or calories and spray varieties lack the nutrient quality of fresh oil. Research suggests that including as much as 2 tablespoons of extra virgin olive oil each day will help you to reap the many health benefits.

Prawns.

The old Aussie saying, “throw a prawn on the barbie” is heard frequently during the warmer months when seafood and salad are a favourite but this does not mean this nutritional gem should be limited to Summer. For a number of years prawns were negatively tainted with the ‘high cholesterol’ tag and yes, it is true that prawns contain some cholesterol, but this cholesterol does not automatically increase blood cholesterol levels and with.

Walnuts.

Of all the varieties of nuts available, the nobly walnut has one of the highest concentrations of the plant source of omega 3 fat, alpha-linolenic acid (ALA) making it an extremely good choice for individuals with heart disease risk factors or with Type 2 diabetes. Walnuts are also a good source of the key nutrients zinc, iron, manganese, Vitamin B6 and folate. Studies have shown that eating 30g (~10) walnuts each day can actually help to lower blood cholesterol levels. Walnuts make a great snack choice when enjoyed in controlled portions and also provides Vitamin E, another nutrient known for its heart health properties. Enjoy walnuts in salads, pastas and in baked goods but be aware that walnuts become rancid quickly so look for the freshest options from supermarkets and fresh grocery outlets and you can keep them in the freezer to help preserve their flavour for longer periods of time. Another option is to buy your walnuts in the shell which is thought to further preserve the flavour and antioxidant content.

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