Gorgeous Skin For Teen Eat Your Way To Radiant Clear Skin

Erica Angyal is a nutritionist, health consultant and author of Gorgeous Skin in 30 Days.
Since 2004 she has been the official nutritionist to the Miss Universe Japan finalists.
Kenji Maeji
This is the perfect little guidebook for anyone who wants a better understanding of how what we eat, drink and think can affect the way we look, feel and act. Beauty really does come from the inside out. I especially love Ericas Gorgeous Skin action plan.
Miranda Kerr
Internationally respected nutrition authority Erica Angyal has done it again! Her latest work, Gorgeous Skin for Teens, is essential reading for all teens, educators, parents and dermatologists. Erica shatters the myths surrounding diet and acne, while providing sound, scientifically based nutritional advice. The book is a treasure trove of valuable information for the promotion of clear, glowing skin, and will set the table for a lifetime of healthy diet and lifestyle habits.
Dr Alan C. Logan, best-selling author of The Brain Diet
Erica truly shows you the secrets to great skin from within.
Riyo Mori, Miss Universe 2007
In this book Erica provides plenty of helpful advice on which foods to eat to improve the health of your skin.
Ana Ivanovic, tennis player, ranked #2 in the world, 11 April 2008
First published in 2008 Copyright Erica Angyal 2008 All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without prior permission in writing from the publisher. The Australian Copyright Act 1968 (the Act) allows a maximum of one chapter or 10 per cent of this book, whichever is the greater, to be photocopied by any educational institution for its educational purposes provided that the educational institution (or body that administers it) has given a remuneration notice to Copyright Agency Limited (CAL) under the Act. ARENA, an imprint of Allen & Unwin 83 Alexander Street Crows Nest NSW 2065 Australia Phone: (61 2) 8425 0100 Fax: (61 2) 9906 2218 Email: info@allenandunwin.com Web: www.allenandunwin.com National Library of Australia Cataloguing-in-Publication entry: Angyal, Erica. Gorgeous skin for teens / Erica Angyal. 9781741755275 (pbk.) Includes index. SkinCare and hygiene. Teenage girls. Acne. Diet. Beauty, personal. Teenage girlsNutrition. LifestylesHealth aspects. 646.726 Illustrations by Ian Faulkner Set in 9.5/12 pt Helvetica Neue by Bookhouse, Sydney Printed in China by Everbest Printing Co., Ltd 10 9 8 7 6 5 4 3 2 1
GORGEOUSSKIN s n e e t r o f
ERICA ANGYAL
CONTENT
PREFACE: THE TRUTH ABOUT TEENAGE SKIN INTRODUCTION: ACNE IS A FOUR-LETTER WORD 1 SKIN 101 2 NUTRITION 101 3 KISS THE SKIN ENEMIES GOODBYE 4 EAT YOURSELF GORGEOUS 5 THE SKIN PROTECTORS 6 THE HEALTH AND BEAUTY MYTHS 7 FEELING GREAT FROM THE INSIDE OUT 8 GETTING PREPARED 9 THE GORGEOUS SKIN PLAN 10 GORGEOUS SKIN RECIPES NOTES APPENDIX INDEX ACKNOWLEDGEMENTS
6 12 17 33 55 75 109 133 147 161 171 213 243 250 266 270
PREFACE
6
The truth about teenage skin

Oh no, its wake up time! The alarm rings and it jolts you out of a blissful dream. Tired and totally lacking energy, the idea of starting a new day is enough to make you want to stay under coveryou cant even contemplate getting out of bed. But the dreaded moment arrives: the wake-up-andcheck-your-face moment! As you stumble towards the mirror for that daunting first-thing-in-the-morning inspection, you cant stop thinking, How many zits have sprouted on my face during the night? Will my face be an oil slick? Do I have enough time to apply a ton of make-up to camouflage my bumpy red skin? By the time you get to the mirror, you are almost too afraid to look. Shock sets in as your sleepy eyes begin to focus and you get a clear look at your face. How could this be? How could I possibly have another pimple on my chin? Could this get any worse? How am I going to face my friends and be able to go out tonight? We all have experienced our own skin nightmares at some point in our lives. It happened to me, at fifteen, when I was a world away from my regular life in Australia, as an exchange student on the Japanese island of Kyushu. On my first day in class, I was in for a real shock. Whats that? asked the girl sitting in front of me, pointing right at my face. Whats what? I responded, not knowing what she meant.
PREFACE
Those red spots on your chin, she said, and kept pointing at my face in front of everyone. I didnt know what to say, and my face turned bright red. Coming from Australia, I had thought pimples were normal. But the whole class turned around and stared as if my pimples were some infectious disease! I was beyond embarrassed. I wanted to crawl under my desk. Looking around my class, I noticed that hardly anyone had any pimples. How come none of the Japanese girls and guys my age had acne? Why did they have such perfect skin? Did they have some sort of secret? I couldnt figure it out. Here I was halfway across the globe feeling like the ugly duckling among swans. And it wasnt just that girl that turned my first day in class into a nightmare. I still remember my first morning sitting at my Japanese host familys breakfast table, starving. Gross, I thought. How disgusting! I had no idea how I was going to eat the food that was in front of me. I wasnt used to soup in the morning, and this was not just any soup. This one had little fish floating in it, and their black beady eyes were staring straight at me. Right next to the soup was a small dish of this slimy brown sludge stuff that smelt like a really bad off blue cheese. This is natto, my host sister explained. Fermented soybeans, very good for you. Thanks, but no thanks, I thought, believing it was some kind of a joke. Well, it wasnt.
GORGEOUS SKIN FOR TEENS

There were three generations living under the same roof. My host mum was busy working, so my host grandma made sure lots of interesting foods were served up first thing in the morning: raw egg, pickled vegetables, dried seaweed . . . Yuck! So for the first week I lived mostly on rice. Then I started nibbling on the more familiar-looking stuff like egg rolls and tofu dishes. After a while I discovered that some of the food wasnt that bad at all, and I started to eat what the family ate. My host grandma even brought us yummy things like melon, sushi and red bean sweets. About a month later something amazing happened. My pimples slowly disappeared and my skin looked better than ever. My Japanese classmates didnt have some special gene or mysterious secret after all. It was all the stuff that my host grandma was feeding me every daya healthy diet that happened to help my skin at the same time. It wasnt until I got back to Australia, to tuckshop food and all those sweets and snacks, that the pimples and less-than-great-looking skin staged a comeback. Ironically today, twenty-three years later, I am giving nutritional advice to Japanese beauty queens, and I am helping some of them to get rid of acne! What happened to the blemish-free Japanese complexions? Well, in the past twenty years, the typical Japanese diet has changed at lightning speed. Meanwhile, in that same period, acne rates in Japan have more than doubled. Now Japanese teenagers are getting just as much acne as teens in Australia, England and the United States.
PREFACE
My own experience in Kyushu shows that acne is not so normal. And research confirms that you dont have to get acne just because youre a teenager. Way back in the mid 1900s, a doctor named Otto Schaefer noted that acne was completely unknown among the Inuit Eskimos in Northern Canada. Mirroring my own experience in Kyushu, in the years before World War II doctors working on the Japanese island of Okinawa reported not a single case of acne in any of the kids, teenagers or young adults who lived there. In the 1990s doctors examined 1200 Kitavan people on the remote islands off the coast of Papua New Guinea, and big groups of Ach hunter-gatherers in an isolated jungle area of Eastern Paraguay in South America. And you know what? They didnt find a single spot in the entire teenage population. Now think about your classmates and almost every other teen youve seen. It would be impossible to round up a random group of teens that is completely acne-free in Australiaor any other Westernised country. So how come all these teens living in far-flung places dont battle with their skin? They certainly dont all eat traditional Japanese food. Perhaps theyve got some special sort of anti-acne gene? Sounds interesting, but nope, thats not it. All the studies and observations point to the same thing. The societies with zero acne dont drink Coke and eat Krispy Kreme doughnuts; they dont have Big Macs and KFC; and they dont munch on M&Ms in between.

They dont even have supermarkets, for that matter. Most of their diet is made up of natural stuff that hasnt been processed in any way: healthy foods like fruit and vegies, fish and hunted wild game and meat. The Kitavan teens, for example, eat mostly fruit, fish, coconut and root vegiesand they virtually never have dairy products. Now think about what a typical Australian teen eats and drinks every day. Maybe a sugary cereal like Rice Bubbles with milk for breakfast, a mid-morning soft drink, a white-bread sandwich for lunch, some Twisties, biscuits or chips for an afternoon snack, and a pizza or burger for dinner, with a sugary dessert to top it all off. In 2005, a research team led by Professor Neil Mann from the Royal Melbourne Institute of Technology did a study with Australian teens living in Melbourne to see if a less-processed, healthier diet would clear up their skin. For twelve weeks, the teens in the study cut out virtually all processed and bad stuff and switched to a healthy diet with lots of fish, lean meat, whole grains, fresh fruit and vegetables. And to everyones excitement, their acne improved dramatically. In fact, the study showed that simply cutting out sugar and junk food for three months was a far more effective weapon against acne than a bathroom cabinet full of antipimple products! Acne isnt just the unfolding of a genetic timetable, and its not just the result of those turbulent teenage hormones. Its all about the stuff you stick in your mouth every single
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PREFACE
day. Being healthy and looking good go hand-in-hand. The Gorgeous Skin Plan in Chapter 9 shows how you can banish those blemishes forever, and welcome healthy, glowing skin. A great diet, stressing less, moving more, and getting enough zzzs, will not only give you clear, radiant skin, but will also help you look and feel fantastic, head to toe, inside and out. And dont worryyou wont have to eat any weird stuff.
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INTRODUCTIO
Acne is a four-letter word

One minute you have a clear, flawless complexion, and then all of a sudden everything goes crazy! Out of nowhere, spots, lumps, bumps and pimples pop up all over your faceor you realise your skin looks dull, dry and just plain blahright when you want to look your best. So you squeeze your pimples and try to camouflage them with make-up. You put on creams, toners and lotions, or take antibiotics and other medications that promise to banish blemishes and stop new breakouts in their tracks. Yet no matter what you do, those zits keep popping up. Its a constant battlesometimes your acne may get worse, it may get better or it may even disappear for a while. Youre not alone, almost nine out of ten teens in the Western world go through the anguish of acne. No wonder radiant, clear skin is at the top of the typical teens wish-list. In fact, teenage surveys show that the desire for clear skin is ranked even higher than the desire to be thinner, smarter, taller or more attractive! This book shows you how you can kiss your blemishes and bad skin goodbye once and for all in three easy steps. It is designed so that you can read it from start to finish or read only the chapters that interest you. Either way, its a complete guide for getting you from where you are now to where you want to be: having gorgeous, clear skin. And its surprisingly simple.
INTRODUCTION
Three steps to great skin
Acne, spots, pimples, and dull, dry skin dont have to be a part of your teenage destiny.
Step 1 Say goodbye to skin enemies

Everything you stick in your mouthor dont, for that matteraffects the health and appearance of your skin. You can probably imagine that day after day, stuff like pies, chips and doughnuts arent going to be doing your skin, or your body, any favours. You may be shocked at how many everyday foods can aggravate acne and other skin problems and turn your skin into a war zone. Hormones, too, can affect your skin and kick-start the whole pimple process. Heres how it works: eating skinenemy food causes certain hormones such as testosterone and insulin-like growth factor (IGF-1) to go crazy, setting off a whole series of reactions that can lead to acne. Although giving up junk food isnt easy, I promise that the results will be so worth it because youll look and feel fantastic.
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Step 2 Eat yourself gorgeous
Guess what the coolest beauty tool of all is? Presenting . . . the fork. Use it to eat your way to a brighter, blemish-free complexion. A diet packed with nutrition superstarsgood carbohydrates, fabulous fats and perfect proteincan help your face look its absolute best and give you more energy. Good looks come from good healththeres no way around it! You wont have to count kilojoules (calories) or keep track of every snack or portion size and, best of all, youll get to eat yummy food. Youll discover delicious easy menu ideas for all your mealsincluding power lunches for school and snacks. Plus, you can totally mix it up and design your own diet around the stuff you love from the foods on the green light list. Youll also find lots of mouth-watering recipes to keep you going through the day.
Step 3 Add some lifestyle protection

One of the most important parts of a great skin strategy is the all-powerful skin protectors: lots of sleep, exercise and some form of regular relaxation. Each of these protectors has a huge effect on those hormones that are behind acne and other skin problems.
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INTRODUCTION
Remember: if you get seriously stressed out, exhausted or turn into a couch potato, youll undo all your good nutrition work. Turning down your stress-meter, making sleep a priority (and not just on weekends) and keeping physically active give your skin a fighting chance to look its very best.
Put your best face forward

A great diet, a balanced lifestyle, external skin care and some lifestyle protection will give you healthy, happy skin for life. Your skin has the amazing ability to rejuvenate and if you follow the food and lifestyle strategies in this book, youll feel better, have more energy, sleep better, get better grades, and be happier and healthier overall. You may notice some skin changes within a short amount of time, but results can sometimes take up to four weeks. Hang in there! Pimples dont actually pop up overnight, so getting rid of them takes time. Your skin will improve, and will continue to improve as long as you follow the basic guidelines. And dont worry if it sounds like theres a lot of stuff to keep in mind, the step-by-step, easy-to-read Gorgeous Skin Plan in Chapter 9 puts it all together for you. So, lets get started.
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SKIN 101

Take time to chill each day.
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SKIN 101
ets face it, your skin was probably the last thing on your mind until you got pimples, zits, spots, or you noticed that it looked dull or dry. But no matter how muchor how littleyou think about it, your skin is super important. It is the main thing that makes you look like you. It covers and protects everything inside your body, and holds you together. Think about it: without skin, your muscles, bones and organs would be hanging out all over the place. Whats more, your skin constantly protects your body from unwanted visitors, like bacteria and viruses. It helps you warm up when youre cold, cools you down when youre hot, and lets you touch and feel things. And when you bite your lip or skin your knee, your skin repairs itself perfectly in a matter of days, often without any trace. Your skin is pretty incredible. What appears to be just a thin covering is actually the largest and heaviest organ in your body. Its washable, stretchable, tough and waterproof. Its amazing to think that even if you soak in the tub for hours on end, your skin doesnt let any water in. And when you grow, or gain or lose weight, your skin expands and contracts with your changing size. What you can see is only a tiny part of whats going on. Underneath, your skin works non-stop around the clock performing hundreds of tasks, all while constantly renewing itself.
Taking it from the top

Your skin isnt just a simple flat sheet. There is a lot more to it than meets the eye. Learning how your skin works will give you the power to improve it and maintain it, and will
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To give your skin a real beauty boost, go for a salad a day with green leaes. Add some protein to balance out blood-sugar levels.
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Kenji Maeji
SKIN 101
help you feel better about your face. As you can see in the cross-section below, the skin is made up of three main layers: Epidermis Dermis Hypodermis (fat layer).
As a whole, every square centimetre of your skin is packed with millions of cells along with lots of nerve endings, tiny blood vessels, glands, hair follicles and muscle fibres.
Introducing the epidermis

Your epidermis is always showing, because its the outer layer of skin that you present to the world. This outer layer acts as your bodys natural suit of armour, protecting you from the sun, wind, rain and infections. Yet most of its only about as thick as a sheet of paper! Its thickest on the bottom of your feetwhere you need it for walking barefootand thinnest on your eyelids. The epidermis is being worn down and replaced constantly. Look at your hands for a minute. Although you cant
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Fun skin facts
About 6 square centimetres (1 square inch) of your skin is home to:
see anything happening, the epidermis is a factory thats producing new skin cells all the time. When the new cells are ready, they start moving from the bottom towards the top of your epidermis. This trip takes about two weeks to a month. And while they move up, the older cells above them die and rise to the surface. So when you look at your skin, all you can actually see are dead skin cells. The horny layer (seriously!) is the name for the outermost layer of your epidermis. You can impress your friends by using its Latin name, the stratum corneum. The horny layer is tough and strong, and the cells are tightly packed together like scales, so theyre just perfect for covering and protecting your body. But they dont hang around for long. They soon flake off: when you wash, sit in class, scratch yourself and as you read this book. Although you cant see it happening, every minute we lose about 30 000 to 40 000 dead skin cells. Thats almost 4 kg (9 lb) of cells every year! Your skin doesnt wear out, though, because the epidermis is always making new skin cells. A completely new epidermis is produced about every 28 days. Anyway, the horny layer is covered with a thin film of sweat as well as sebum, an oily, waxy substance secreted by your sebaceous (oil) glands. Sebum is your skins natural moisturiser. Your skin literally keeps all your bases covered. Just in case any bad bacteria manage to slip through your armour, your epidermis has another weapon waitingLangerhans cells. These special cells help defend your body from any invading bugs by activating your immune system.
17 m (18 yd) of blood vessels
* * * * *
71 m (77 yd) of nerves
65 hairs
100 sebaceous (oil) glands 650 sweat glands
1300 nerve endings 9 500 000 cells
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SKIN 101
What your epidermis doesnt contain, though, is blood vessels. If you lightly scrape your skin, it will ooze clear liquid, but youll see no blood. Bleeding only happens when an injury penetrates deeper than the epidermis.
Digging deeper: the dermis

The next layer down, out of sight underneath the epidermis, is the dermis. This layer makes up about 90 per cent of your skins overall thickness, and its where a lot of the real action takes place. The dermis is home to tons of tiny blood vessels called capillaries, which bring nutrients and oxygen to your skin cells and take away their waste. Capillaries are hard to see in young people, but you might be able to see them in your grandparents skin, because the dermis gets thinner as it gets older. This layer also contains nerve endings, which provide you with your sense of touch, and special cells that make your skins collagen and elastin. Collagen is like scaffolding, giving your skin its strength and fullness. Elastin consists of flexible fibres that work somewhat like rubber bands, so that whenever you move, your skin stretches as needed and then goes back to its original shape. The dermis is home to the sebaceous (oil) glands, too. These oil glands empty their sebum onto the skins surface, the epidermis, through tiny openings called pores. This natural oily substance then spreads out to form a barrier against water loss, keeping your skin moisturised, protected, soft and smooth. The flow of oil also sweeps dead cells and bacteria out of your pores.
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You may be able to see the pores on your face if you peer closely at yourself in the mirror, but dont expect to see any pores on models in glossy magazine close-ups. Either theyve been airbrushed out or makeup artists have spent ages applying cosmetics to cleverly conceal them.
Sweat glands release sweat through their own pores, and the moisture escapes into the air (and sometimes onto your clothes). Although you cant necessarily feel it, you sweat a bit all the time. In fact, you sweat up a storm without realising itabout 3 cups every day, no matter how hot or cold it is outside. Your hair starts in the dermis as well. Each hair on your body grows out of a tiny tube called a follicle. Hair follicles cover almost your entire bodyexcept for your lips, palms and soles of your feetand youve got more in some places than in others. There are more than 100 000 follicles on your head alone.
To see your skins film in action, pick up a pin with your fingers, put it down, wash your hands well with soap and water, dry them off completely, and then try to pick up that pin again. It wont be so easy because your sticky layer is gone! But its only gone momentarily, as your glands will soon put out more.
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SKIN 101
Sebaceous glands are connected to hair follicles by sharing the same pores, so the oil thats released gives your hair its shine and keeps it waterproof. But this oil is what can make your hair look greasy too. When the oil meets the sweat, however, the protective film they form is a bit sticky.
Beneath it all: the hypodermis

Way down at the bottom of your skin is your hypodermis, sometimes called the subcutaneous layer or the fat layer. Its made mostly of fat, so it helps your body stay warm and it absorbs some of the shock if you bang into something or fall down. The hypodermis also helps to keep your skin attached to the tissues underneath it.
Skin types and true colours

There are different skin types and colour variations: no two are the same. Which one is yours? Oily skin: If your skin feels greasy, is often shiny, prone to spots, blemishes and breakouts, and has easily visible pores, you probably have this type of skin. Dry skin: If your face feels tight and stretched (especially after washing), if it never has areas that feel greasy, if it has flaky patches, or if your skin is very fair, you probably have this skin type. Combination skin: If your face has some oily areas (like the T-zone across your forehead and down your nose and
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chin) but the other areas (like your cheeks) are normal to dry, youve probably got combination skin. Normal skin: If your skin doesnt feel greasy, dry or have obvious pores, then you probably have this skin type. Normal skin might sound rather dull, but anybody with one of the other types can tell you its something to be thankful for. Sensitive skin: Truly sensitive skin is fairly uncommon. People with this skin type are often allergy prone and have sensitivities or allergic reactions to lots of different things. They also have particularly fair, thin skin and usually have blonde or red hair. Why do some people have light skin while others have olive skin or dark brown skin or any of the shades in between? Its all due to a pigment called melanin, produced in your epidermis by special cells called melanocytes. Everyone has roughly the same number of these melanin-producing cells, but a fair-skinned persons melanocytes make much less of the stuff than those of a person with darker skin. Melanin does more than give you your unique skin colour, it also helps protect you from getting burnt by the suns rays. Even though melanin is mighty, it cant shield you all by itself, especially if youve got pale skin. Youll need additional protection, particularly from the harsh Australian sun. (For more information about the sun see Chapter 6, Myth 8: a tan helps clear acne.)
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SKIN 101
Q. FrecklesI hate them. Mine are dark and stand out on my fair skin. Help! Hannah, age fifteen A. Freckles are small flat brown, black or even orange spots of melanin found in people with fair skin. Freckles appear on areas of the skin that have been exposed to the sun, thats why theyre sometimes called sun kisses. Fair skin equals frequent freckling and thats just the way it is. But, hey, freckles can be cutelook at Lucy Liu. Embrace your fabulous freckle face! Freckles, however, are signs of sun damage. So make sure you protect your skin from too much sun: wear a hat, use a good sunscreen (if possible go for a non-chemical or physical sunblock like Megan Gales Invisible Zinc or Avene Sunscreen SPF 30+). You only need to worry about a freckle if it gets bumpy or turns into a weird, irregular shape. If that happens, dont freak out, have your doctor check it out, just to be on the safe side.
Why you should love your skin

Your skin holds no secrets. It tells the world about your emotional state and whatever else is going on internally. When something isnt rightif youre stressed out, sick, tired, or most of all, not eating wellit shows up on your face. Thats because your skin is connected to all of your bodys systems, and its the only organ on permanent display. So become best friends with your skin. When you take care of it, your skin will do its best job. Healthy skin doesnt just look pretty: it looks after you too.
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Acne! Yikes! Whats happening to my skin?
Acne is a condition of the skin that shows up as different types of bumps. These bumps can be blackheads, whiteheads, pimples or cysts. Acne vulgaris is the technical name for a zit attack. But any way you say itzits, spots, pimples, whiteheads, blackheads, blemishesacne still means agony, and it will probably be the most unwelcome guest in your skins life. If you have it, you have lots of companyalmost 90 per cent of teens in most Western countries have to deal with at least an occasional breakout.
Facing up to acne
Acne is an inflammatory condition that starts way down in a tiny world of its own, in the hair follicle unit (the follicle plus the attached sebaceous gland), which you can see in the picture above right. Heres a quick recap: the sebaceous glands make sebum (oil), which normally travels through pores to the skins surface, where it moisturises
and helps to waterproof your skin. As the oil travels to the surface, it also carries away loose dead skin cells and other junk from the pores lining. Now heres the new part: certain hormones can stimulate your glands to step up their oil production. The extra oil combined with the dead skin cells in the pore makes a sticky mixture, kind of like wet cement. This sticky stuff can plug up the pore and seal it shut, closing off its exposure to air. Bacteria called Propionibacterium acne (P. acne for short)which naturally live in the skins pores and normally dont cause problemsthrive in places with no
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SKIN 101
oxygen, so when the pores air supply gets shut off, they have a party and multiply quickly. The trouble really escalates as excess oil continues pouring into the blocked pore. Its got no exit to the skins surface, so things go from bad to worse. The skin surrounding the affected pore becomes red and inflamed. And hey presto, a blackhead, whitehead, zit or cyst is born. The pore may swell up and eventually rupture, releasing its sticky debris of oil, built-up dead cells and bacteria onto the skins surface. Whats the difference between all those pesky spots, bumps and blemishes? Whiteheads: If a pore gets clogged up and closes but bulges out from the skin, youre left with a whitehead. Whiteheads look like tiny, white grains of sand beneath the skin. Blackheads: If a pore gets clogged up but stays open, the top surface can darken and youre left with a blackhead. Although most people think the black in a blackhead is dirt, the blackness is actually a reaction between the oil and melanin when exposed to air. Zits or pimples: (also called pustules) are basically the next step along and they usually develop after blackheads or whiteheads become inflamed. Theyre basically pusfilled bumps that form when the skins inflammation gets worse. Cysts: When the inflammation in the blocked pore is really severe, the lump is called a cyst or a nodule. Cysts are
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large, solid and painful, and can last for months. A severe case of acne with lots of cysts is called cystic acne, and this unhappy condition afflicts about 5 per cent of Australian teens.
The skin on your face, chest and back contains the highest concentration of sebaceous glands, which is why you re more likely to have acne in these areas.
TIP
When and why does this nightmare start? In most cases, acne starts between the ages of ten and thirteen and usually lasts for five to ten years. Acne affects guys and girls in approximately equal numbers, but there are differences. For example, guys are more likely to have more severe, longer-lasting forms of acne. Hormones play a central role in the whole acne drama. Youve probably heard of a hormone called testosterone. Although its often called a male hormone, both girls and guys produce it. Anyway, testosterone breaks down into the powerful hormone dihydrotestosterone (DHT) that regulates how much oil your skin produces. Just like too much testosterone on a footy field can cause trouble, high levels of testosterone can act like an accelerator on your sebaceous glands, making them pump out more oil. But testosterone isnt the only hormone involved. There are others, such as insulin-like growth factor (IGF-1), that can cause trouble for your skin too. IGF-1 not only steps
Keep your fingers off your face! A pimple you leave alone heals twice as quickly as one you mess around with.
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SKIN 101
up oil production but also cranks up skin cell production, big time. Then, when these skin cells cant be eliminated quickly enough, they build up and block pores. The big challenge is that the levels of these pro-pimple hormones are naturally elevated during your teenage years, which contributes to acne and all sorts of other skin problems in a major way. Fortunately, following the basic guidelines of the Gorgeous Skin Plan helps keep these hormones in check.
Severe acne can signal an underlying medical condition. Polycystic ovary syndrome (PCOS) is a fairly common health problem that affects teenage girls and young women. In PCOS the ovaries form abnormal cysts, and this can lead to an increased production of the androgen hormones, which in turn can result in severe acne, irregular periods and excessive hair growth and loss, among other things.
Acne products wont keep your skin clear forever
There are hundreds of anti-acne products out there. Just flip through any teen magazine: it seems every second ad touts a product that promises to stop new breakouts in their tracks, fight blemishes, wipe away pimples and provide instant acne relief. Washes, cleansers, lotions, toners, spot treatments, patches, strips, gelsphew! Most of these blemish-battling
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products claim that with a few applications, they can virtually eliminate the most stubborn skin condition. If only . . . Although many of the zit zappers may work in the short term, after a while their effectiveness will fade. And they generally fall short because they dont get to the root of the problem.
TIP
If you have severe acne, consult a dermatologist.
Great skin from within

Remember those Inuit teenagers living in Northern Canada, the Kitavan teenagers in Papua New Guinea and the Ach teenagers in Paraguay? Theyve all got the normal teen hormones, just like us, but they dont get acne. Zero, zip, nada, not a zit in sight! And thats all because of what they eat. Topical (surface) medications fight the symptoms, and often not very effectively. You have to attack acne where it starts: with your diet. Diet is acnes cause and also its solution. Take care of your skin from the inside outeat a great diet, get enough zzzs, and keep your stress levels in checkand your skin will love you for it, and you will love your skin!
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NUTRITION
1 101

ouve probably heard the expression, You are what you eat. Well, its true. The food you eat literally becomes part of you. It helps determine whether you become tall or short, weak or strong, thin or fatand whether your skin looks good or not. Food can also change the way you feelyes, its that powerful! During your teen years, you dont just need any kind of food, you need fantastic food. Heres the deal: you are in the biggest and most critical growth spurt of your life! This is the most important time to eat whats right and give your body the nutrition it needs. Between the ages of eleven and seventeen, youre gaining 20 per cent of your adult height and 50 per cent of your adult weight. Your bones are growing longer and stronger at a fast and furious pace. Youre forming your bodys framework for life. Sadly, Krispy Kreme doughnuts, lollies, fries and pies just dont give your body everything it needs for its rapid growth and changes. Instead of junk, your body needs more good-for-you nutrients. And it definitely needs more kilojoules (a kilojoule is a unit of measure of energy, in the same way that kilometres measure distance) from the right foods. Eating the right food helps you perform better at every level, and youll have fewer icky sicknesses. Whats more, it will give you great skin and a radiant, healthy glow. To build the body you wantand to look and feel fantastic you need to make every bite of food count. How? By making food your favourite four-letter word.
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NUTRITION 101
The key nutrients
Lets get down to the basics. Your body needs to be fuelled by six types of nutrients every day: Protein Carbohydrates Fats Vitamins Minerals Water.
Eating a healthy balance of the right types of protein, carbs and fat gives your body a bank account of energy and nutrients to withdraw from on demand.
Protein: your building blocks

Protein is vital for your health, because its your bodys main building block. Your muscles, hair, nails, skin, eyes, heart and other organs are largely made of protein. So you really need protein to support your teenage growth spurt. Protein helps your body repair itself after an injury, like a cut or broken bone. You also need it to make healthy red blood cells, fight off infections and assist in the recovery process after getting sick. Examples of protein foods: Protein is found in animalbased foodseggs, chicken, turkey, lamb, beef, pork and fishand dairy productsyoghurt, milk and cheese. Its found in plant foods, toolike legumes, whole grains, nuts
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and seeds. Even fruit and vegies contain small amounts of protein. The specific protein you need depends on your age, size and activity level. You use protein every single day, so youve got to get some good-quality protein daily to have great skin and avoid a whole stack of health and beauty problems. In general, growing teens need about 1 gram ( 32 oz) of protein daily per kilogram of their body weight. So if youre 50 kg (112 lb), you need about 50 g (1 oz) of protein a day. Q. What about those high-protein diets like Atkins? Megan, age thirteen A. High-protein diets including the Atkins Diet typically restrict the amount of carbs you eat. The problem is that your body was designed to run on good carbs, and you absolutely need them to fuel your body and keep your brain working. When you exclude carbs from your diet, you miss out on the vital nutrients they provide for growthand youre dropping some of the healthiest foods, like fruit and vegiesthe sources of fibre. Remember, your teen years are the most critical time to provide your body with the right nutrition by eating from all the major food groups in the best possible balance.
Check out Protein power in the Appendix to see how much protein is in your favourite foods.
Beefing up
Q. Im really skinny, and I try to eat huge amounts of food to gain weight, but it just doesnt work. People make fun of me and call me anorexic, but I really do eat! Can you help me? Sarah, age fifteen
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A. Heres the deal on gaining weight: junk food will plump you up, but that stuff lacks the nutrients your body needs. To gain weight safely, eat healthy snacks between balanced meals. You need to eat a little more, between 1260 and 2100 kilojoules (300 and 500 calories) a day, if you can. Nuts are great. A high-protein diet is good for gaining weight too. Protein-rich goodies include eggs, fish, yoghurt, nuts, lean red meat, chicken, turkey and soy products. Also, splurge on full-fat yoghurts, almond butter on wholegrain bread and granola bars. Then, add a bunch of complex carbs, like brown rice, wholemeal (wholewheat) bread and vegies. Oh, one more thing: you can always add some energy shakes to your diet. Yum! Another way to bulk up? Lift weights. Do upper and lower body exercises every other day. As for being teased, some people have a super high metabolism and no matter what they eat they just dont gain weightyou dont need to feel bad about this. As long as you eat lots of nutritious food and your bodys needs are being met, you shouldnt have to explain yourself to anyone. Its tough to be different but in ten years, youll probably be pretty happy about your high metabolism.
Carbohydrates: fuel for your engine

Carbohydrates, or carbs for short, are a major ingredient in vegies, fruits, grains and legumes, such as lentils. But with all the low-carb and no-carb products being advertised out there, youd think carbs are evil. Not so!
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The body breaks down carbs into glucose, which is a form of sugar. Glucose is used for many important functions in the bodyespecially for providing energy, so that you can think, breathe and moveand is the main source of fuel for your brain. If you lack carbs, you get fatigued, dizzy and moody. Carbohydrate-rich foods keep you revved. All foods give you energy, but carbs do it especially well. Carbs also play other important roles in your nervous system, muscles and organs. Q. Why is blood sugar such a big deal? And what does insulin have to do with it? Chloe, age fifteen A. Blood sugar is to your body what petrol is to your car: its the fuel that makes it go. If your car ran out of petrol, it would splutter, cough and come to a stop. If you ran out of blood sugar, you would soon go into a coma and dieits that important. To stay alive every organ and cell in your body depends on a steady supply of blood sugar for energy. Blood sugar is a good thingbut you can have too much of a good thing. Your goal is to keep your tank of blood sugar full, but not too full. One of the key tools in achieving this goal is a hormone called insulin, which is made in your pancreas. Think of insulin as your own personal fuel-injection system, because its job is to inject blood sugar into your cells. When you eat, your digestive system turns the carbs in your food into glucose, your pancreas cranks up the production of insulin, and the insulin sends the glucose into your cells. Goal achieved!
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Kenji Maeji

You may have heard about bad carbs and good carbs. Whats the difference, and what do they have to do with your skin?
Simple carbs = bad

Certain carbs have always been, and always will be, the bad guys. These are the simple carbs, which are sometimes called refined carbs because theyve been processedlike white flour, white sugar and most other white foods. Refining takes out all the good stuff, so these foods have little or no nutritional value. Well call them junky carbs. Junky carbs are digested quickly and cause your blood-sugar level to rise quickly. Have you seen the Glycaemic Index (GI) labels on stuff in supermarkets? The GI is a measurement of a foods effect on blood-sugar levels. The higher the GI number, the more the food pushes up your blood sugar. Junky carbs are generally high GI. Examples of junky (simple) carbs: White bread, sugar, biscuits, cakes, lollies, bagels, doughnuts, cereals like Rice Bubbles, potato chips, soft drinks and pastries. Eating junky carbs causes your blood-sugar levels to skyrocket. This bumps up your insulin level, which causes a whole hormonal cascade that can lead to acne. So the junky carbs are the ones youve got to give the boot to if you have acne, pimples, spots, blemishes or dull skin.
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NUTRITION 101
Complex carbs = good
Complex carbs are the good-for-you carbs. Theyre rich in nutrients, including vitamins and fibre. And because fibre produces a slower and smaller rise in blood sugar, theyre also low GI. Plus, they slow digestion, so eating complex carbs leaves you feeling fuller for longer. Complex carbs are a time-released energy source, and prevent those ups and downs in blood-sugar levels that can trigger cravings and bad food choices. When your blood-sugar level is stable, you dont crave high-sugar foods, like doughnuts, for instant energy. These good carbs are the ones you want to eat for great skin, as they dont spike blood sugar and insulin. Examples of complex carbs: Most fruit (although some tropical fruit like mangoes, bananas and pineapple tend to be quite high on the GI) and vegies, whole grains (including barley, quinoa, millet, buckwheat, brown rice and wholegrain breads) and legumes (including lentils, chickpeas and beans).
Fibre = good
Fibre is another kind of good carb. Its part of the plantbased foods that you cant digest (like the skins, seeds and tough cell walls), so it moves through your system and out the other end. Because your body doesnt absorb it, it doesnt provide any kilojoules (calories) for energy, but fibre does a bunch of other helpful things. Fibre is sometimes called natures broom. It expands and passes through your digestive tract, and it gives your
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insides a good, gentle clean-out. This is one of the ways that fibre helps keep your digestive system in top form. Eating fibre-rich foods fills you up and leaves you feeling satisfied for longer. Fibre slows down your digestion, which puts the brakes on the release of blood sugar into your bloodstream. And thats why fibre-rich foods are fantastic for your skin. Examples of high-fibre foods: Fruit, vegies, oats, barley, lentils, peas, beans and whole grains.
Fats: your staying power

Dont be scared of fats! Most fats arent eviltheyre just misunderstood. Like carbs, not all fats are created equal. There are good fats, bad fats and terrible fats! You absolutely need good fats for brain development (your brain is 60 per cent fat), balanced hormones, immune function, eyesight, wound healing, maintaining your metabolic rate, absorbing certain vitamins, glowing skin and shiny hair and much more. In short, you need good fats for life! Fats insulate your body and protect your vital organs from temperature change and physical trauma. And fats can make food taste so yummy.
Figuring out fats

The three natural forms of fat are: Saturatedfound in animal sources, like meat and dairy products; Monounsaturatedfound in cold-pressed olive and canola oils, avocados and nuts;
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Polyunsaturatedfound in vegetable oils, linseeds (flaxseeds) and fish. Included in the polyunsaturated group are the essential fatty acids or EFAs, which your body cant make itself. You need EFAs as much as you need vitamins and minerals. There are two types of EFAs: Omega-3found in fish, linseeds (flaxseeds) and walnuts; Omega-6found in vegetable oils, seed oils and nut oils. Finally, theres a seriously bad form of fat, called trans fatty acids or trans fats, which is typically artificial and is sometimes listed on labels as hydrogenated oils and partially hydrogenated oils. If you want great skin and good health, avoid trans fats! Still too complicated? Lets summarise it simply.
Good fats to eat more of, found in:

Healthy oilsolive, flaxseed, macadamia nut, pumpkin seed, coconut, avocado and cold-pressed canola oil Linseeds (flaxseeds) Nutsalmonds, pecans, walnuts, cashews, hazelnuts, etc. Fishsalmon, mackerel, tuna, sardines, etc. Avocados.
Fats to eat less of, found in:

Butter Refined oilssunflower, safflower, soybean, corn, cottonseed Ice cream Full-fat cheese Processed meats.
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Trans fats to avoid completely, found in:
Power bites Snacking can help you avoid energy crashes by keeping your blood sugar steady. Eating a combination of complex carbs and protein with a dash of healthy fat is your smartest energy booster. Try easy options like almonds (or other nuts) mixed with natural yoghurt or almond butter smeared on apple slices. Yum!
Margarine Snack foodschips, crackers, some biscuits, commercial popcorn Baked goodsdoughnuts, pastries, pies, sausage rolls Junk foodburgers, fries, nuggets, etc. Fried foodshot chips, etc. Palm oil The good fats, especially the face-friendly omega-3s, are an absolute must if your goal is gorgeous skin. They help moisturise and keep your skin hydrated from the inside out. Extra virgin jokes aside, when it comes to oils there is a huge variation in quality, even among the healthy oils. Look out for oils that say cold-pressed, extra virgin, or even organic cold-pressed. Theyre more expensive, but coldpressed oils are the highest quality oils available. Theyre generally extracted by a simple mechanical pressing operation and without the use of high temperature, which can destroy some of the beneficial compounds found in the oils. Most commercial salad dressings unfortunately include oils that are refined. They often use heat (i.e. they arent cold-pressed) and other processes that can damage many vitamins and phytonutrients naturally found in the oils. So when you buy oils, make sure they are cold-pressed.
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NUTRITION 101
these vitamins are and where Vitamins: vitalising your body What to get them Youve probably heard your mum or
granny say, Eat your spinachits packed with vitamins! But what exactly are vitamins? Vitamins are a group of thirteen vital nutrients that your body needs in tiny amounts to grow and stay strongand just about everything else. You cant live long without them. Although your body is a powerful machine thats capable of manufacturing many things it needs, it cant make vitamins. Luckily, you can get them from the food you eat. Different foods contain different vitamins, each with a special role to play. Think of vitamins as a softball team: it doesnt matter how good your pitcher is, if you dont have all your other fielders, you wont have much of a gameyou need the lot. There are two basic types of vitamins: fat-soluble (these dissolve in fat) and water-soluble (these dissolve in water)and you need both types for great skin. Vitamins A, D, E and K are fatsoluble. When you eat foods that contain fat-soluble vitamins, those vitamins end up being stored in your fat tissues and liver. Then they wait around in storage until your body needs themsome for a few days, some for up to six months. Water-soluble vitamins, like C and the B vitamins, dont get stored for very long. Instead, they travel through your bloodstream and then whatever isnt used gets filtered out by your kidneys and comes out when you go to the bathroom. Because they dont stick around, you need to replace them often. Heres a rundown of the key vitamins for healthy, glowing skin:
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NUTRITION 101
Vitamin A
Best sources: eggs and cod-liver oil. You can also get vitamin A from foods like carrots, sweet potato, pumpkin (squash), broccoli, rockmelon (cantaloupe) and spinach. These are rich in a substance called beta carotene, which your body can convert into vitamin A. Beauty benefits: vitamin A is key to keeping dry, flaky skin at bay, plus its essential in the normal shedding of dead skin cells that would otherwise plug up your pores.
Vitamin C
Best sources: oranges and other citrus fruits, kiwifruit, broccoli, parsley, capsicums (peppers), tomatoes and strawberries. Beauty benefits: vitamin C is a fantastic antioxidant and an absolute must for gorgeous skin. It guards cells against damage, promotes cell renewal and blood circulation, and helps the healing process. Its also needed to create collagen for firm skin.
Vitamin E
Best sources: egg yolks, sunflower seeds, avocados, nuts, green leafy vegies and whole grains. Beauty benefits: vitamin E is another powerful antioxidant that helps protect your skin cells from damage, and your tissues need it for repair and healing.
B vitamins
There are eight B vitamins. Best sources: leafy green vegies, whole grains, chicken, egg yolks, legumes (like lentils), lean red meat, fish and bananas. Beauty benefits: the big-beauty B vitamins help with just about everything. They help rebuild and repair skin tissue, and are needed to keep your skin in top form and function, including your sebaceous (oilproducing) glands.
Check out Vitamin power in the Appendix for more info on vitamins and their best food sources.
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Minerals: movers and shakers
Like vitamins, minerals arent needed in large amounts, but they are essential to good health and great skin. Your body uses minerals to carry out countless daily functions, which include building strong bones and teeth, transporting oxygen from the lungs to all your tissues, making hormones, and keeping your heart beating. There are two basic groups of minerals: macro minerals and trace minerals. Macro means large in Greek, so this term is used to indicate that you need these minerals in greater quantities. The macro minerals include calcium, magnesium, sodium (salt) and potassium. You only need the trace minerals, like zinc, iron, copper, manganese, chromium and selenium, in tiny quantities. Heres a rundown of the key minerals you need for healthy, glowing skin: poultry, legumes (like lentils), peas, beans, cabbage and lean meats. Beauty benefits: zinc is a zit-zapper extraordinaire! Not only does it help prevent your skins glands from overproducing oily gunk, but it reduces inflammation, promotes healing and is vital for healthy collagen too. When you dont get enough zinc, you increase the production of all those pimplepromoting hormones.
Sulphur
Best sources: fish, eggs, beef, lentils, garlic, and some vegetables, especially the cabbage family (they are sometimes called cruciferous vegetables and include Brussels sprouts, broccoli, bok choy, cauliflower, Chinese cabbage, watercress and Japanese wasabi), celery and onions. Beauty benefits: sulphur is another must for gorgeous skin. The cells in your skins outer layer, as well as your fingernails and hair, are especially rich in this mineral. Sulphur gives gloss to your hair and strength to your nails.
Zinc
Best sources: oysters, pepitas (pumpkin seeds), Brazil nuts, almonds,
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NUTRITION 101
Selenium
Best sources: seafood, salmon, whole grains, nuts (like Brazil nuts), garlic, lean meats and mushrooms. Beauty benefits: selenium is a star antioxidant that also protects your skin cells from damage and inflammation. Studies show selenium levels are significantly lowered in people with inflammatory acne. and sardines with bones, leafy green vegetables such as bok choy, broccoli and spinach, nuts such as almonds, and sesame seeds. Beauty benefits: calcium is needed for skin cell turnover as well as skin repair, and its absolutely vital for great bones and healthy teeth.
Iron
Best sources: red meat, liver, poultry, oysters, fish like tuna and salmon, eggs, whole grains, legumes, spinach, almonds, pepitas (pumpkin seeds), dried fruit like figs, prunes and raisins. Beauty benefits: this mineral is needed for haemoglobin, the key pigment in red blood cells which transports oxygen to different parts of the body, including skin. So iron ensures that skin glows from within.
Magnesium
Best sources: dark green leafy vegetables, almonds, cashews, buckwheat, Brazil nuts, tofu, brown rice, dried figs, apricots and avocados. Beauty benefits: magnesium puts the brakes on inflammation. It also lowers your stress hormones. Stress seriously messes up your skin, and if you dont get enough magnesium, your production of sebum is stepped up.
Calcium
Best sources: dairy products such as cheese and yoghurt, canned salmon
Flip to the Appendix on page 256 for more info on minerals like calcium and iron, that are especially essential during your teen years.
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The fabulous phytos: fighting for your face
For a long time its been known that people who eat lots of fruit and vegies are much healthier than those who dont. Everyone thought this was because fruit and vegies are so rich in vitamins and minerals. But, as it turns out, they also contain thousands of other substances. These substances, called phytonutrients (or phytochemicals), give plants their colour: they turn a tomato bright red and a carrot orange. On top of that, theyre nutritional superstars. Despite its high-tech ring, the word phytonutrient simply means nutrient from a plant. Well call them phytos for short. Some of them, like zeaxanthin and beta cryptoxanthin, sound like something from another planet, but youve probably heard of one or two, like beta carotene or flavonoids. So what are they? Phytos arent classed as essential nutrientsnot yet anywaybut youve got to go for these every day. Heres why: phytos naturally safeguard plants against disease, insects and other dangers in the environment. So theyre actually a plant protection systemand when you eat them, they protect you too. Phytos are vital for great skin and good health because many of them act as powerful antioxidants, which help fend off damage and fight off the bad guys known as free radicals. You can think of free radicals as molecules gone wildand when molecules go wild, theyre up to no good. To give you an example, tomatoes contain a phyto called lycopene, which is a pigment that makes a tomato bright red. It also acts like a sun-shade for the tomato, protecting
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NUTRITION 101
it from getting sunburnt. And once its in your body, it helps protect you in a similar way. These pigments dont just make plants pretty; they also make you pretty. Heres a rundown of the key phytos you need for healthy, glowing skin:
Beta carotene
Best sources: carrots, apricots, rockmelon (cantaloupe), pumpkin (squash), sweet potato and green leafy vegies. Beauty benefits: beta carotene is a major player in keeping acne at bay. It accumulates in your skin to help protect against sun damage and keeps skin soft and smooth.
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Lycopene
Best sources: tomatoes, guavas, watermelon, apricots and pink grapefruit. Beauty benefits: lycopene is a powerful antioxidant that protects your whole body from all sorts of damage, including the harm to your skin caused by the suns ultraviolet (UV) rays. If you have acne, youll want to up your intake of all things lycopene. Research shows that it helps bring down levels of those acne-inducing hormones.
Flavonoids
Best sources: broccoli, apples, onions, berries and tea (black, green and white teas). Beauty benefits: flavonoids (a group of related phytos) encourage healthy skin-cell function by strengthening the walls of the capillaries that bring nutrients to your skin. Flavonoids also speed cell turnover and repair.
Polyphenols
Best sources: dark (bittersweet) chocolate (hooray!), raw cacao, green tea and fruit like lychees, strawberries and grapes. Beauty benefits: antioxidant-packed polyphenols help speed up cell repair, encourage healthy cell function and improve the look of dull skin by increasing cell turnover.
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NUTRITION 101
Anthocyanins
Best sources: blueberries, dark cherries, pomegranates, purple cauliflower, black grapes, beetroot and basically any other fruit or vegie thats purpleeven those yummy acai berries from Brazil. Beauty benefits: the anthocyanins are bursting with antioxidant power, theyre anti-inflammatory, and they improve blood supply to your skin.
Variety is the spice of life

Thousands of different phytos have been identified and scientists are still discovering more. With so many phytos, you can imagine that they do lots of healthy things in addition to making your skin look gorgeous. No wonder your mum or granny nags you to eat your fruit and vegies. Getting the benefits of many phytos is why its so important to eat a wide variety of different coloured fruit and vegies.
Did you know?

Just like us, cells grow old and die. When old cells die, new ones replace them. Within 120 days every single one of your red blood cells is replaced by a new one. And the whole top layer of your skin is replaced every single month. So feeding your body good nutrition is key to building and maintaining a healthier body and skin from the inside out.
Water: the river of life

Did you know that your body is made up of 6070 per cent water? After oxygen, its your most important life source. Every single system in your body relies on it, and without regular topups, you wouldnt survive for longer than a few days. Getting enough water is critical for transporting nutrients and oxygen to all of your cells. Water regulates your
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Moisture zappers
Unfortunately, you cant count soft drinks, frappuccinos and iced teas as part of your daily water intaketheyre far too heavy on sugar, and too light on water. The other problem with all those drinks is that caffeine (found in coffee beans, tea leaves and cacao) is a diuretic, which means that caffeinated drinks cause you to urinate (pee) more, sapping the moisture right out of you and your skin.
temperature, flushes out wastes and toxins, and performs countless other vital functions to keep you alive and healthy. Plus, being well-hydrated gives you beautiful skin. Water is the number one dull-skin reviver. Dehydrated skin looks ashen and grey, but hydrated skin looks moist and plump. Its really important to keep yourselfand your skin hydrated by drinking about eight glasses of water a day. If you exercise, youll need even more water to replace the fluids you lose through sweating. And by water, I mean water, not soft drinks, tea or coffee.
Putting it all together

By now, you might be wondering how you can put all this info together. Its easy: make sure you eat some protein, complex carbs and good fats with each and every meal and snack. That way youll get all the nutrients you need to grow, burst with energy, and look and feel fantastic. Whats good for your face, is good for your healthand what you do now can make a huge difference to your health later in life. Remember: the process of building great skin and a healthy body is in your hands, and it all starts with the food you eat every day.
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KISSTHE
SKIN
GOODBYE
ENEMIES
ow that youve got the nuts and bolts of nutrition under your belt, it probably isnt hard to figure out that a hamburger, some fries and a Coke arent exactly your best beauty choice. But youd probably be surprised to find that many other seemingly healthy foods, like bagels, blueberry muffins, milkshakes and Rice Bubbles, that you put in your mouth every day, can trigger breakouts and turn your skin into a war zone. In this chapter well uncover all the foods that are your skins worst enemiesespecially if you are plagued with acne or with an oily, dry or troubled complexion. Say goodbye to these skin enemies and youll beat your acne once and for all. And youll be on your way to glowing, happy skin and better health for life. Lets get straight to the all-time skin baddies: Sugar and all junky carbs Dairy products (especially milk) Soft drinks Trans fats Fast food Fat-free diet.
If your goal is clear, radiant skin, these are the guys you have to get rid of. Theres no way around it: these foods set off a whole series of reactionskind of like a domino effectthat leads to breakouts.
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KISS THE SKIN ENEMIES GOODBYE
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Kenji Maeji

Skin enemy 1: sugar and junky carbs
Giving up the sweet stuff is the single most important step you can take to get clear, blemish-free skin because sugar and junky carbs promote and aggravate all forms of acne. Its not just the sugar you sprinkle on your Cornflakes or stir into your coffee, its the rest of the junky carbs as well: yes, all those yummy biscuits, cakes, crackers, refined cereals, muffins, doughnuts, bagels, white bread, chips, lollies and soft drinks. Remember the blood sugar info in Chapter 2? Heres an example of how it can happen to you: You eat a yummy bagel and jam or a Krispy Kreme doughnut your blood sugar soars insulin and certain other hormones go into overdrive your skin steps up production of that oily goop called sebum hey presto, a perfect breeding ground for pimples is created.
Okay, one little bagel may not take you directly to breakout city. But say you eat a bowl of Rice Bubbles for breakfast, a white-bread sandwich for lunch, some biscuits or chips as an afternoon snack, and then a pizza for dinner: it all adds up to huge amounts of sugar and junky carbs. And this kind of high daily consumption causes a real problem for your skin.
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Eating lots of sugar and junky carbs causes your blood-sugar level to stay high all day long. Your insulin level stays high tooand its a continually high level of insulin that triggers the hormonal cascade that leads to pimples.
Sugar shocker
A blueberry muffin for breakfast, a can of soft drink for afternoon tea, a piece of cake after dinner . . . It doesnt seem like youre consuming tons of sugar, but if youre like most teens, youd be shocked to learn how much of the stuff youre actually getting, even if you dont eat sweets or add sugar to anything. On average, teenage girls down about 8 tablespoons of sugar a day! Do this experiment: spoon out ten teaspoons of sugar onto a plate. Wow, thats a mountain! Now pour it into a glass and add water. Thats how much sugar is in the average 340 ml (12 fl oz) soft drink! Sugar sneaks into so many foods. In fact, its hidden in virtually all packaged and processed foods. Soups, cereals, sauces, tomato sauces, yoghurts, breadsyou name it, its probably in there.
For more details on this whole hormonal situation, flip to the section on Technical stuff in the Appendix.
Beware of prepared non-fat foods! Theyre often packed full of sugar or artificial sweeteners to make them all the more appealing and addictive.
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Sneaky ways of saying sugar
Dextrose Sucrose Glucose Galactose Maltose Fructose Lactose Table sugar Brown sugar Castor (superfine) sugar Glucose syrup Corn syrup Golden syrup High fructose corn syrup Fruit juice concentrate Mannitol Maple syrup Invert sugar Raw sugar Molasses Treacle
Get sugar savvy Sugar comes in many forms and is sneakily disguised on many labels by manufacturers who want to make their products look less sugary. Dont be fooledcheck out the list on the left to acquaint yourself with all the different ways of saying one thing: sugar. Kick the sugar habit Skipping sugar is truly the single most important thing you can do to get clear, gorgeous skin fast. So, each time you reach for another sugary snack, remember: sugar and junky carbs can blow it for your skin big time. And, while its not a biggie now, overdosing on sugar messes with your skins collagen, which can mean sagging, early wrinkling, and brown spots further down the road.
Go low GI
As mentioned in Chapter 2, the Glycaemic Index (GI) is an easy tool to help you sift through the sweet stuff. A foods GI score reflects how much that food pushes up your blood-sugar level. Scores range from 0 (water) to 100 (table sugar). Foods with a score of 70 or more are considered high GI. Youd be surprised at what foods rank extra-high on the scaleeven so-called health foods like rice cakes, baked potatoes, Cornflakes and shredded-wheat cereals. Unfortunately, if youre a fairly typical Australian teenager, youve probably been eating high-GI foods all your life.
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Diet diary
Nikki, Year 7 Meal GI score
Breakfast: Rice Bubbles with milk Lunch: chips and gravy Snack: two choc-chip cookies Dinner: curry with rice
Rice Bubbles: 81 for 30 g (1 oz) Hot chips: 75 for 150 g (5 oz) Cookies: 57 for 50 g (1 oz) Rice: 65 for 150 g (5 oz)
Check out the GI power chart in the Appendix so that you can sift through the sweet stuff. You can also go to this handy website to find the GI of almost any food: http://www.glycemicindex. com. Click on the GI Database tab on the left side of the page, then type in the name of the food youre interested in, and youll get its GI.
Whats the big deal about a high-GI number? As you might have guessed, it comes back to insulin again. If a food bumps up your blood-sugar and insulin levels, its likely to put bumps on your skin too. Research clearly shows that acne thrives on a diet full of high-GI foods. Professor Neil Mann from the Royal Melbourne Institute of Technology conducted a study with Australian teens, and concluded: Eating rapidly digested carbohydrate foods [high GI] which are mainly processed snack foods, biscuits, cakes, pastries and bread along with rice, potatoes and sugary drinks causes a rapid increase in blood-sugar levels and insulin production in the body. This causes blocked skin pores as well as an overproduction of oil in the skin pores. The trapped oil then becomes infected and acne results. For healthy, blemish-free skin, always opt for foods with a GI score of less than 55. These low-GI foods cause a smaller, slower rise in your blood-sugar and insulin levels,
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TIP
Want to know a clever way to lower your foods GI? Squeeze lemon juice over it. Adding lemon or even vinegar to a carb- rich meal has been shown to lower its GI score by up to 30 per cent! Its thought to work by putting the brakes on your stomachs emptying, which slows the rate of digestion.
so they are far less likely to trigger breakouts. As a bonus, low-GI foods provide a slow release of energy that will keep you going and going. So nix the high-GI foods. Low-GI doesnt always equal healthy Sometimes, however, low GI isnt so good. Youve probably noticed your schools tuckshop has introduced lots of low-GI options. That sounds great, but the problem is that low GI doesnt always equal healthy. Potato chips are low GI, and so are chocolate cake and chicken nuggetsbut theyre high in trans fats and other things that are bad for your skin and your health. So its helpful to remember that in general, low GI or not, the less processed a food is, the better it is for you.
Spice it up with cinnamon

This yummy spice is what makes apple pie taste so good, and cinnamon has some surprising health and beauty benefits, too. Studies have found that just teaspoon of cinnamon significantly reduces blood-sugar levels and improves blood-sugar metabolism. This is great news, because as you know, you want to keep your blood-sugar low to prevent breakouts and beat acne, and its very easy to add cinnamon to what you would normally eat. Even soaking a cinnamon stick in your tea produces this blood-sugar lowering effect!
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Simple food switch
Sure, lollies may be fat-free, but just one innocent-looking snake has more sugar than a sugar cube, plus artificial colours and flavours. So when you start crashing at 3 p.m., do yourself a favour and have a sugar hit from nature instead. An orange, an apple or a slice of pineapple should do the trick.
For girls only: PMT pimples

If youre plagued with pimples just before your period, you can blame it on your shifting hormone levels. After ovulation (the release of an egg from your ovaries which happens about fourteen days after your period starts), hormonal changes make your body more sensitive to sugar and junky carbs than usualprobably right at the time that you crave these foods the most! For the sake of your skin, its absolutely essential that you cut back on these foods, and make sure you include some protein with every snack and meal, to balance out your bloodsugar levels.
Sweeten up your life naturally

Dont worry, you dont need to say goodbye to all things sweet. To sweeten things up from time to time, raw honey, stevia, agave syrup or xylitol are all great choices (most of these are available at health food stores). These dont bump up blood-sugar levels as much as other sugars do. But stay away from artificial sweeteners. Some of them have never even been proven safe. And although theyre kilojoule-free (calorie-free), that doesnt mean that youll lose weight or be healthier if you use them. In fact, studies have shown that artificial sweeteners actually cause people to eat more. There have also been more health complaints about the synthetic sweetener aspartame than any other food additive on the market today. How come? In your body, aspartame breaks down into formic acid and formaldehyde. Remember formaldehyde from science class? Its a smelly, toxic chemical used to kill bacteria and preserve dead bodies. Yuck! Who wants to eat that?
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Skin enemy 2: dairy
Cows milk is right up there among the top acneaggravators. When you look at the GI chart, milk and dairy products rank pretty low, so youd think theyd get a big thumbs up. But research has shown that milk causes a strong insulin response, even though its low GI. Scientists believe that the lactose (the sugar thats naturally found in milk) and other components in cows milk (such as whey and casein) increase insulin secretion. Studies show that choosing milk as your primary protein source for just seven days doubles your insulin levels. Its even been shown to spike insulin when combined with other food at a meal. Milk also promotes acne in another way: drinking milk is associated with higher levels of that pimple-promoting hormoneIGF-1, which we discussed in Chapter 1. IGF-1 sends a signal to your skins oil glands to step up production of oil and you know where that leads.
Ditch the dairy

Lots of research backs up the acnemilk connection. In the late 1960s the Californian dermatologist Dr Fisher studied 1088 of his teenage patients for ten years and found that milk was the main contributor to their acne. He also reported that their acne tapered off as the teens reduced their milk consumption.
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More recently, scientists at Harvard University in the US analysed food records from 47 355 women dating back to their teen years and found that: Teens who had three servings of milk daily were 22 per cent more likely to have severe acne than teens who had one serving or less Non-fat (skim) milk actually causes worse acne than full-fat milk Non-fat milk is higher in certain proteins that stimulate the skins oil production, triggering acne.
So if you do have acne, cutting back on milk is essential. You can go ahead and enjoy your yoghurt though. The fermenting process that turns milk into yoghurt causes lactose to turn into lactic acid, so yoghurt doesnt appear to bump up insulin levels. Plus it contains lots of the good bacteria that help keep your digestive system in top form.
Calcium boosters
Youve seen all those milk-moustache ads and maybe youre worried that if you give up milk, you wont get enough calcium. Fortunately there are plenty of other ways to ensure adequate intake of this important mineral, like eating more leafy greens, sesame seeds and canned salmon. Goats milk and sheeps milk are high in calcium and are great alternatives to cows milk. Rice, almond, soy and oat milks are good high-calcium substitutes too.
Flip to Mineral power in the Appendix to check out the top non- dairy food sources of calcium.
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Skin enemy 3: soft drinks
Soft drinks are a special category of junky carbs because theyre a pure sugar rush. Its no wonder theyre called liquid lollies! Heres what many Australian kids drink every week:
Age 1618 1216 811
Soft drinks 3 litres (104 fl oz) 1.8 litres (62 fl oz) 1.2 litres (44 fl oz)
Approximate total sugar 72 teaspoons 43 teaspoons 29 teaspoons
Thats a serious stack of sugar! Unfortunately many other drinks, like cordials, flavoured mineral waters, sports drinks, fruit drinks and iced tea drinks, arent any better than soft drinks. Check out these sugar shockers: a typical 500 ml (17 fl oz) blackcurrant juice drink has 14 teaspoons of sugar; a 380 ml (13 fl oz) energy drink, about 13 teaspoons; a so-called healthy 500 ml (17 fl oz) tea, 11 teaspoonsthats even more than a Coke! By the way, its not just acne and pimples that you have to worry about when it comes to soft drinks. Research suggests that a high intake of soft drinks can also cause: Weight gain Tooth decay, cavities and tooth erosion Broken bones and osteoporosis.
The caffeine in many soft drinks can make you irritable, give you headaches and disturb your sleep. And to top it
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all off, soft drinks are a complete brain drain. Why? They can affect your brain function and your mood by interfering with your calcium absorption. Calcium is one of the substances used by nerves in order to talk to each other and pass along electrical signals. So as you can see, soft drinks and all sugar-sweetened drinks are a definite no-no if you want great skin and good health.
TIP
If you cant give up your morning glass of juice, dilute it half- andhalf with water. That way it wont be as concentrated and you wont get that insulin spike. Its not going to taste as good as usual the first few times you drink it, but your taste buds will slowly adjust. And always enjoy your juice with some food.
Fruit juice alert!

If you think a glass of orange juice first thing in the morning is super healthy, think again! In the process of juicing the fibre is removed, leaving lots of sugar. If your stomach is empty, your body absorbs all this sugar super fast, and when it hits your bloodstream it triggers a huge insulin spike. So go for whole fruit instead.
Skin enemy 4: beauty busting fats

The types of fat you eat can make the difference between having radiantly gorgeous skin or a dull, blemished and troubled complexion.
Bad skin fats

Trans fats (hydrogenated and partially hydrogenated oils) Refined polyunsaturated oils (corn, safflower, sunflower, soybean) Saturated fats (in processed meats)
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Full-fat dairy products (including ice cream) Palm oil Indulging in too many of these bad fats is a sure-fire way to sabotage your complexion and end up with greasy skin, large pores, pimples orsurprisinglydry and flaky skin.
Trans fat traps

Biscuits Chips and pretzels Crackers Doughnuts Fast food Fried foods Margarine and vegetable shortening Commercial mayonnaise Muffins Nuggets Pies, party pies and sausage rolls Some commercial salad dressings Some nut butters like commercial peanut butters and Nutella
Trans fats: skin trap

Of all the fats you learned about in Chapter 2, trans fats are definitely the worst. Trans fats are fake fats found in most processed foods, especially baked goods. Theyre produced by food manufacturers and are added to food to improve taste and texture (creaminess), and increase shelf life (these oils dont go bad). The sneaky thing about trans fats is that theyre not labelled as trans fats, but as partially hydrogenated oil or hydrogenated oil. And if you go into a supermarket and read the ingredient list on just about any package, some kind of partially hydrogenated vegetable oil is sure to be in the top three or four ingredients. Trans fats are formed when liquid oils are made into solid fatslike margarineand when foods are fried. Trans fats occur naturally in fat from beef, pork and lamb, but only in teeny amounts (less than 2 per cent). It may seem like a tiny amount, but according to the US Food and Drug Administration, eating more than 2 g (1/16 oz) of trans fats daily over a period of time could seriously affect your health. To give you an idea how much this is: a large order of fries at a fast-food restaurant could easily contain 7 g ( oz) of trans fats butwait for ita Hungry Jacks Whopper and regular fries has a whopping 23 g ( oz)!
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Any foods fried in polyunsaturated oil, like French fries, are cooked in trans fats. This includes fish and chips too and the batter on the fish soaks up lots more fat. So when you eat fish, make sure its either grilled or lightly pan-fried (sauted).
If you are having complexion problems such as pimples, very visible pores or acne youll especially want to avoid any oil thats been fried. Short-term stir- frying with some antioxidant-rich garlic in the mix is fairly safe, but cooking and frying in oil at high temperatures isnt.
Why are trans fats so bad for my skin? You have about 75100 trillion cells in your body (try counting out all those zeros!) and each cells membrane is made up of fats. When you eat lots of good fats, like olive oil and the fats in fish, nuts and avocados, they make your cell membranes flexible, so the cells can absorb nutrients well and respond properly to your hormonesincluding insulin, the hormone that triggers acne. But when you load up on bad fats, they end up being deposited in parts of your cell membranes that should really be filled by good fats. When trans fats build up in your cell membranes, they can become stiff and inflexible, causing a whole stack of health and beauty problems. Inflexible cell membranes make it much more difficult for nutrients to get into your cells, including your skin cells. Blood circulation can become sluggish, which contributes to greasy pores, acne and dry, flaky skin.
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Stiff membranes make your cells less responsive to messages from your hormones and other important molecules. As a result, you can end up pumping out more insulin than normalseriously bad news for your skin. In terms of general health, trans fats also have a nasty habit of bumping up levels of bad fats and cholesterol in your bodyyes, even in teenswhich greatly increases your risk of future heart disease. Another very good reason to avoid trans fats. So when you combine refined sugar, junky carbs and trans fatsay a doughnut and a soft drinkwhat do you get? A complete recipe for a skin disaster.
TIP
Stick to coldpressed olive, avocado, macadamia nut or flaxseed oils. A few other oils to consider are walnut, mustard seed, coconut or pumpkin seed. Steer clear of margarine: a little unsalted butter is always a better bet, as is some avocado or hummus.
Refined vegetable oils

Arent vegetable oils like sunflower and safflower supposed to be healthy? The big problem is that most vegetable oils these days are refined and were eating far too many of them. Refined vegetable oils are full of omega-6 fats. Omega-6 fats, described in Chapter 2, are important for health when eaten in the right amount. But eating too many omega-6 fats is bad news if you have troubled skin: its like putting your foot flat to the floor on your inflammation accelerator. And they can cause dead skin cells to stick together, which can block your pores. The problem is most of us get huge amounts of omega-6 fats in our diet without realising it. Virtually all processed and takeaway food is loaded with them. Even salad-eaters cant get away from them, as most commercial dressings are made with refined oils.
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Saturated fats
Eating too much saturated fatfound in red meat, ice cream and full-fat dairy productscan be a problem as well, especially if youre plagued with bad skin. Saturated fat has been shown to boost levels of the pimplepromoting hormones (including androgens and IGF-1). And according to a US-based doctor, Dr Alison Levitt, saturated fats inflame the skin, inviting puffy pores and angry pimples. So choosing your fats carefully is key to improving your skin and your health.
TIP
Youre busy working on the weekend, you don t think you have time to pack a healthy lunch or snack, and fast food seems to be the easiest thing to grab but it will undo all your good work. Go for something delicious and nutritious, like a sushi roll or a SumoSalad. SumoSalad offers a range of salads, wraps and lots of other healthy but tasty takeaway options (find your local SumoSalad at www.sumosalad. com).
Skin enemy 5: fast food

It goes without saying that fast food is the equivalent of a toxic waste dump for your body and skin. Fast foods are turbo-charged with sugars, bad fats and junky carbs that pollute your body, and I wont even mention what they do to your skin! If you fuel yourself with junk, your engine wont run well for anythingsports, school, study, you name it. But if you really cant resist a burger attack, try a Sensational Salmon Burger and Spicy Sweet Potato Fries (see the recipes in Chapter 10). I promise, theyre just as satisfying.
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Skin enemy 6: fat-free diet
This may come as a surprise, but a fat-free diet is a bigtime skin sin. Living on lettuce, fat-free yoghurt, diet soft drinks, non-fat salad dressings and rice cakes will ravage your looks and ultimately cost you your health and beauty. You cant go fat-free and expect gorgeous, radiant skin. You need good fats for that healthy glow and to help beat inflammation. A deficiency of good fats eventually leads to an imbalance in your hormones. If you cut out all fats for the sake of your weight, your skin will be lacklustre, dry and dehydratednot a pretty picture. About 30 per cent of the total kilojoules you eat each day should come from fat. So if you eat 8400 kilojoules (2000 calories), then about 2520 of these kilojoules (600 calories), which is equal to about 70 grams, should come from good fats.
TIP
Fats get a bad rap, but good fats give you shiny hair, glowing skin and good joint movement. P lus they can help fill you up, keep weight off and they make food taste good. So, enjoy some good fat each day just dont overdo it.
Pass on the processed

Theres so little nutrition in most packaged and processed foods that you may as well be eating the cardboard box. Packaged foods also contain all sorts of chemical preservatives, flavours and colours as well as bad fats and stacks of sugar, which do nothing to contribute to good health and great skin. Check out the ingredient list on any processed product you buy. If you dont recognise what an ingredient is, or if it doesnt sound natural, dont eat it.
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Allergy alert
Oh, and one more thing. Food allergies can trigger all sorts of bad skin situations, including acne. The main offenders are wheat, milk, eggs, peanuts, fish, soy and gluten (found in wheat, rye, barley and oats). If you suspect you could be allergic or sensitive to wheat or gluten, for example, tell your mum or dad. Your local doctor will be able to do a simple blood test for gluten sensitivity. Or you could try removing wheat and/or gluten and all foods that contain them from your diet for twelve weeks and see if your skin improves.
Now you know just how many of the foods you eat every single day can trigger breakouts. Does this mean having to cut out all your favourite foods forever? Absolutely not, but if youre serious about getting rid of your acne, youll want to get rid of the skin baddies too.
Gorgeous skin action plan

Say so long to sugar. Sweeten your life naturally with some stevia, xylitol, raw honey and agave syrup. Pass on junky carbs like biscuits, cakes, sugary cereals, doughnuts, pastries, bagels, white bread, chips and lollies. Take
a sugar hit from nature instead with a handful of dried figs, apricots, pears or dates (dates are sky high on the
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GI, so make sure you eat some protein like almonds with them).
Get gorgeous by going low GI. Get friendly with the GI chart,
avoid high-GI foods and opt for low-GI alternatives.
calcium intake with leafy greens, almonds, sesame seeds, hazelnuts, canned sardines and salmon.
Ditch the dairy, except for natural yoghurt and small amounts of cottage cheese, feta and other low- fat cheeses. Boost your
S low down on the soft drinks. Remember theyre liquid lollies. Satisfy your thirst with water, and if you need some flavour, add a splash of unsweetened apple or cranberry juice or a twist of lemon or lime. Trash trans fats found in doughnuts, muffins, fast and fried food, margarine, biscuits, crackers, chips, nuggets and Nutella.
Use more good fats like olive oil, raw nuts and avocados.
Avoid palm oil (found in some biscuits, muesli, chips,

crackers, and commercial popcorn) too, as its a known acne-promoter.
Give all junk foods and fast foods the flick. Theyre a
nutritional wasteland. Remember: the less processed the better for your body and skin. Cut back on refined oilslike corn, safflower, sunflower and soybean.
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EAT YOURSELF GORGEOUS
YOURSELF GORGEOUS
EAT

n the outside, youd certainly believe from reading all those amazing skin care ads that your skin is just waiting for some fantastic new cream to magically erase your pimples and problem areas. But the real key to greatlooking skin isyou guessed iton the inside. Its all about the food you eat. So what are the sensational-skin foods? The freshest fruits and vegies, good-quality protein (like fish), good carbs, the right fats and even a little dark (bittersweet) chocolate. This chapter covers all the foods you need to create the clearest, healthiest skin ever.
Build beauty from the inside out

Remember, your skin cells are replacing themselves at a fast and furious pace. They depend on what you eat and drink every day for their nourishment. Luckily, there is a whole stack of fantastic food for your face. A nutrient-packed diet is the foundation for a clear complexion. Sure, some people are blessed with amazing skin from their mum and dadbut for most of us, those rosy, glowing cheeks dont just happen. Good looks come from good health, theres no way around it. With so many yummy temptations out there, its really difficult to make healthy choices all the time. It often seems so much easier to munch on potato chips, biscuits, snack bars, sweets or takeaway than to have a healthy snack loaded with skin-protecting nutrients. Eating the right type of food sometimes takes more time and effort, but the rewards are huge. I promise! Even small changes to your diet can make a big difference in how your skin looks and how you feel. And
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creating a healthy diet doesnt have to mean giving up all the foods you love. As youll see, eating can still be enjoyable and fun.
Beauty bite: slow down instead of chowing down

Most of us dont chew our food into small enough pieces. This can cause digestive problems and keep us from absorbing nutrients as well as we should. So, dont just chomp a few times and swallow your food nearly whole. Instead, chew each mouthful at least a dozen times on each side of your mouthtake a minute to enjoy the food.
The power of fruit and vegetables

If your goal is gorgeous, clear skin, you need to make sure you are eating plenty of fresh fruit and vegies every single day. Theyre really nutrient dense, meaning they contain more vitamins and minerals than most other foods. Theyre also packed with all those powerful plant phytos mentioned in Chapter 2. Phytos act as antioxidants, which work to protect you and your skin from sun damage, free radicals, toxins and inflammation.
An antioxidant demo
Cut an apple in half, dip one half in lemon juice and leave the other half alone. In about an hour, youll notice that the half that was left alone is brown this is the result of the damage caused by contact with the oxygen (oxidation) in the air and the half dipped in lemon juice is still crisp and white. Why the difference? Lemon juice contains vitamin C, which is an antioxidant, so coating the apple with lemon juice creates a shield against oxidative damage. The same thing happens when you eat lots of antioxidants in fruit and vegie form: they help shield you from free radicals the bad guys.
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TIP
Hands up if you find vegies boring? For more fun and extra flavour, cut up a colourful raw vegie selection think carrots, celery, red capsicums (peppers), cucumber, broccoli and green beans and dip them in freshly made hummus or guacamole. Yum! P lus, these dips contain good fats that help fight inflammation.
Girls need all the antioxidants they can get. According to research at the University of California in the US, girls experience more oxidative (free radical) damage to their cells than guys. Studies have found that those women who ate the most fruit and vegies had the least oxidative damage to their cells; so did the women who had higher levels of vitamin C in their bloodstream. All the more reason to increase your intake of fruit and vegetables.
Put out inflammation with phytos

Weve all experienced inflammation, like a swollen knee after tripping over something, or a painful sunburn. But another kind of inflammation that you cant see or feel may be going on deep within the cells in your body. Its called silent inflammation, and it plays a major role in conditions such as diabetes and heart disease. Even more importantly for your skin, silent inflammation is one of the main causes of acne. As it turns out, certain foods actually help protect your body from inflammation: healthy fats from fish, avocados, raw nuts and olive oil, and lots of fruit and vegies. And then there are all the bad foods (like the stuff we discussed in Chapter 3) that promote inflammation. Even too much stress and too little sleep can step up inflammation. When you decrease inflammation in your body, your brain works better, you feel happier and more energetic, your skin becomes clearer and more radiant, dark undereye circles and puffiness go away, and spots and bumps diminish or disappear completely. Everything gets better!
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So you want to do as much as possible to put the brakes on silent inflammation.
Add an avocado for a beauty boost

Dont be scared of the natural, healthy fats found in avocados: theyre anti-inflammatory and theyre fantastic for your skin. Try avocado as a super spread on wholegrain bread. Plus, studies show that if you throw some avocado into your salad, itll boost your absorption of healthy phytos.
Eat your colours: bright is best

Think colour. Green, red, orange, yellow. And I dont mean M&Ms. When it comes to natural foods, the brighter and more vivid their colour, the higher they usually are in antioxidants and phytos. Make it your mission to eat loads of fruit and vegies with different colours every single day, so youll get all the great benefits. Go for sweet potatoes over potatoes, blueberries over bananas. When you make a salad, go for dark cos lettuce and throw in some baby rocket (arugula) leaves rather than using a pale iceberg lettuce. Studies have shown that eating plenty of colourful food, like beetroot, spinach and blueberries, raises the antioxidant protection power in your bloodstream by a whopping 1025 per cent. Some fruit and vegies are more antioxidant-rich than others. On page 80 is a list of the top twenty, so make sure youre eating heaps of these. Here are some great ways to boost your daily intake of antioxidants and other phytos: Breakfast: add fresh strawberries, raspberries, blueberries or prunes to natural yoghurt. Soak dried fruit, such as prunes, apricots and peaches, in water overnight, sprinkle with flaked almonds or pecans, and serve with natural yoghurt. Lunch and dinner: try a gazpacho soup made with tomatoes, green and red capsicums (peppers), red onion,
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Top ten fruits
1. Blueberries 2. Prunes 3. Blackberries 4. Raspberries 5. Strawberries 6. Red delicious apples 7. Granny Smith apples 8. Cherries 9. Plums 10. Gala apples
Top ten vegetables

1. Artichokes 2. Broccoli 3. Red cabbage 4. Red (Pontiac) potatoes 5. Brown onions 6. Asparagus 7. Yellow, orange or red capsicums (peppers) 8. Beetroot 9. Spinach 10. Sweet potatoes
Source: Journal of Agriculture and Food Chemistry, June 2004
cucumber and lemon juice. Eat a mega-green salad of baby spinach leaves, avocado, broccoli florets, artichoke hearts and green capsicum (pepper). Make a Greek salad with tomatoes, red and green capsicums (peppers), cucumber, black olives, red onion and low-fat feta cheese. And dont forget to add an olive oil dressing, to help your system absorb the fat-soluble phytos. Dessert: go for every bright fruit you can think of. Papaya with lime juice, fruit salad with mango, rockmelon (cantaloupe) and red grapes or a mixture of strawberries, raspberries, blackberries and red or black currants. Mmmm.
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Drinks: sip fresh fruit and vegetable juices. Carrot, tomato, mango and orange juices are great for your skin. Fresh strawberry or raspberry smoothies make a delicious alternative (use natural yoghurt, and organic oat, soy, or almond milk instead of cows milk). Snacks: munch on mixed unsalted raw nuts, sunflower seeds and pepitas (pumpkin seeds), raisins, dried blueberries or cranberries, carrots or cherries. And while were on the subject, theres a whole bunch of other yummy antioxidant-loaded foods, including nuts, like pecans, walnuts and hazelnuts, and herbs and spices, like oregano and cinnamon. Dried fruit, like prunes, figs and dates, are sky high in antioxidants too. And dark (bittersweet) chocolate is rich in antioxidants. There are so many super healthy hits you can get from nature, you wont feel deprived. When it comes to pesticides, some fruit and vegies get sprayed more than others. On page 82 is a list of the fruit and vegies that have the most and the least.
Fill up with fibre

The benefits of eating lots of fruit and vegies dont seem to stop. They are packed with fibre thats essential for healthy digestion and elimination, which in turn helps prevent blemishes and breakouts. If things arent moving along (literally) in this department, constipation can add to your acne worries. Studies have found that increasing fibre is helpful in clearing up acne. Fibre contributes to acne control by
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The dirty dozen The cleaner crowd
buy these organic

Peaches Apples Capsicums (peppers) Celery Nectarines Strawberries Cherries Pears Grapes Spinach Lettuce Potatoes
lowest in pesticides
Onions Avocados Sweet corn (frozen) Pineapples Mango Asparagus Peas (frozen) Kiwifruit Bananas Cabbage Broccoli Papaya
Source: Food News from the Environmental Working Group in the US
slowing the bodys absorption of carbs and keeping blood sugar from spiking. And another reason to go for lots of fibre-rich foods: they decrease your levels of those acneinducing androgens.
Tomatoes: a clear-skin standout

Remember lycopene, that phyto found in tomatoes? Well, if you have acne, youll want to make tomatoes your new best friend because lycopene has been shown to reduce levels of those pesky pimple-promoting hormones.
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Lycopene is a fat-soluble phyto, so you need to eat some fat along with it to get its full benefits. Saut tomatoes in olive oil or enjoy tomato sauce or tomato paste in soups, stews and casseroles.
Get a great glow

But wait, theres more! The many nutrients in fruit and vegies improve circulation in your skin and give you a great glow by keeping the skins tiny capillaries super healthy. Theyre also natural vitamin C powerhouseswhich keeps your skins collagen firm and healthy. The more fruit and vegies you eat, the more amazing your skin tone is likely to be. And to top it all off, a study found that elderly people who had eaten more fruit and vegies over their lifetime had fewer wrinkles. Youve probably figured out by now that the acne-free Ach, Kitavan and traditional Japanese teens have a much higher intake of phyto antioxidants than their counterparts in acne-prone Western cultures. So for healthy, happy skin eat lots of fresh fruit and vegetables every single day.
A better-health bonus
The phytos found in fresh fruit and vegies do even more than keep your skin happy. They help guard against lifestyle diseaseslike heart disease and diabetesplus they protect against early ageing. The more antioxidants you have floating around in your bloodstream, the more protection youll have, and the healthier youll be. Your skin will look gorgeous and your body will be glowing on the inside too.
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Organic advantages
Organic food isnt just for tree-hugging hippies. Its good for your health as well as your planet. Heres one reason why: organic crops are grown in soil that hasnt been contaminated by lots of nasty chemicals (pesticides, herbicides and fertilisers), genetically modified (GM) organisms, and other potentially toxic additives. Heres another reason: organically grown produce has more nutrients. Studies have found that organic fruit and vegies average 2030 per cent higher (and sometimes much, much higher) in a wide variety of different vitamins and minerals. New research also shows that organics have much higher levels of antioxidants too. Crops that are naturally stressed by insects produce phytos to protect themselves. But if crops are sprayed with pesticides, they dont need the natural protection of their own antioxidants, so they produce less of them, which means fewer phytos for you. So you get a double benefit if your fruit and vegies arent sprayed with pesticides: tastier fruit and vegies, and more nutrition without the chemicals. I know youre probably not responsible for the shopping in the house, but if you can, encourage your mum or dad to opt for organics when available. Most supermarkets stock organic fruit, vegies, eggs, chicken, meat and yoghurt these days. Although its a little more expensive, eating organic offers many fantastic health benefits for you and your whole family.
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Berries are bursting with antioxidant activity
Kenji Maeji
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TIP
If youre getting fewer than 1 2 tablespoons of good fats each day, your skin may not be able to lubricate itself. Whats more, your body may not absorb enough vitamin A, which your skin needs to look its absolute best.
Face fats
As shocking as it may sound, some fats are not only good for you, but they are essential every single day. Good fats give you a rosy glow and a well-hydrated complexion. Cutting them out of your diet can cause all sorts of skin problems, like dry, flaky skin, eczema, psoriasis and acne. A deficiency of good fats can result in dry, brittle nails and dull hair too. All the different types of fat play a huge role in regulating your hormone levels and increasing or decreasing inflammation in your body, so choosing to eat the good fats and avoid the bad ones is a key factor in acne control. Remember that a major trigger for acne is your skins over-production of sebum (oil), caused by high or imbalanced hormone levels in your body. Good fats can actually prevent the build-up of too much oil in your pores and, as a result, help prevent acne outbreaks. Some of the healthy fats, like omega-3s, also have powerful antiinflammatory properties that help troubled skin.
Face-friendly fats
Olive oilextra virgin, cold-pressed Flaxseed oilorganic, cold-pressed Walnut oilcold-pressed Pumpkin seed oilcold-pressed Coconut oilvirgin, cold-pressed Avocado oilcold-pressed Macadamia nut oilcold-pressed
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Nuts and seeds are packed with protein
Kenji Maeji
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Kenji Maeji
Boost your lycopene levels with a tasty Gazpacho soup

Olive oil
Include plenty of extra virgin olive oil in your diet for good health and great skin. Its rich in heaps of different vitamins and fabulous phytos, and is a big reason why people living in the Mediterranean region (such as Spain, Greece and Italy) are super healthy and live for so long. Even though youre years away from your first wrinkle, research has found that people who eat lots of olive oil get fewer wrinkles. What on earth is extra virgin? That means the oil comes from the olives first pressing, so it contains more of these fabulous phytos. Cold-pressed is also important, as heat processing generally means that you lose out on some of the beneficial vitamins and phytos.
Flaxseed oil
TIP
Help stabilise your blood-sugar level after eating sweet fruits by taking tiny sips of extra virgin olive oil.
The taste of flaxseed oil takes a bit of getting used to, and its certainly not everyones favourite! So if you cant stand it straight from the spoon, disguise it in a smoothie or use it in salad dressings, adding some lemon juice, fresh herbs and balsamic vinegar to mask its taste.
Coconut oil
Flaxseed oil contains all the important types of fats for gorgeous skin and great health. Its highly anti-inflammatory (great news for acne sufferers), plus it helps keep your skin moisturised from within. Flaxseed oil is super sensitive to heat, though, so it cant be used in cooking.
When you think of coconut oil, you probably think of summer and all those yummy-smelling coconut body lotions. But it doesnt just smell nice, coconut oil gets the thumbs up for great health and good skin. Its actually a saturated fat and for years it was wrongly accused of bumping up cholesterol levels and

clogging arteries. But it turns out that not all saturated fats are the same. Coconut oil contains a healthy type of saturated fat called medium chain fatty acids (MCFAs), and one in particular called lauric acid. Lauric acid has anti-viral and anti-microbial properties, so it helps protect your body against viruses and other unwanted visitors. Another bonus is that coconut oil is burned quickly for energy rather than stored as fat, and it may actually boost your metabolism. On top of that, coconut oil is very heat-stable. This means it doesnt break down and create problemcausing free radicals during high-heat cooking like some other vegetable oils. Just make sure to choose an unrefined (virgin) coconut oil.
Avocado oil
Avocado oil is packed with super healthy monounsaturated fats, vitamins (including vitamin E, vitamin C and folic acid), antioxidants and phytos. Its an excellent salad and cooking oil, and a great alternative to olive oil. Avocado oil also makes a yummy green dressing mixed with lemon juice, herbs and vinegar.
Macadamia nut oil
Macadamia nut oil is the richest of all the oils in the healthy anti-inflammatory monounsaturated fats. It also has a great nutty flavour and makes delicious dressings and dips, and its especially good for sauting and stir-frying.
Caring for your oils

All oilsespecially flaxseedgradually go off from exposure to light and air. Spoiled oil isnt good for you, and usually tastes weird too. So make sure you buy your oils only in small quantities and keep them in a cool, dark place (sometimes theyre available in dark bottles). Buy flaxseed oil refrigerated from a health food store and keep it in the fridge at home.
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Fat phobics, take note. Eating good fats doesnt make you fat. In fact, it may do quite the opposite. In the right balance, the good fats (especially the omega-3s) boost your bodys metabolism, which increases the number of kilojoules (calories) you burn daily.
Health and beauty benefits of good fats:

Help hydrate your skin and keep it dewy-looking Improve blood flow and nutrient delivery to your cells Aid absorption of your beauty-boosting vitamins and phytos Help produce and regulate hormones Fend off eczema, psoriasis and hair loss Prevent inflammation.
The importance of eating the right fats doesnt stop with the list above, either. You may remember from Chapter 3 that every single one of your bodys 100 trillion cells is surrounded by a membrane made of fats. These membranes need good fats to keep them flexible, so that they can absorb nutrients better and be more responsive to instructions from your hormones, including the allimportant insulin. As you start eating more of the skin-friendly fats, youll be amazed at the difference in your complexion. Hard and dry patches, greasy pores, pimples and bumps begin to disappear. Your skin will look and feel soft and smooth. As an added bonus, youll also feel great and be bursting with energy.
Forget fat-free salads

If you go to the effort of making and eating a healthy salad, you want to get the most out of it, right? Well, whatever you do, dont have a fat-free salad. Some phytos that are so great for your skin, like lycopene and beta carotene, are fat-soluble, so you must eat fat along with any salad for your body to absorb all the phytos and get their benefits.
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Brain food
Whatever you do, make sure you avoid junk food, especially the highly processed baddies (chips, cakes, pastries, biscuits, etc.) that are full of trans fats. These very bad fats pile on the kilos, mess with your skin and clog up your brain. Researchers reported that rats raised on the rodent equivalent of junk food struggled to get through a maze and took longer to remember solutions to problems theyd previously solved! Its pretty easy to eat the right food for your brain, and your skin. Breakfast: first, go to the top of the class (at least nutritionally) for eating breakfast. Many studies have shown that skipping breakfast reduces school performance. But dont eat just anything for breakfast. According to research, kids who started their day with soft drinks and sugary snacks performed at the level of an average seventy-year-old in memory and attention tests. Eating toast for breakfast instead resulted in a better performanceand interestingly, even better results came from a breakfast of beans on wholegrain toast. Thats because beans are packed with fibre and protein, both of which balance blood-sugar levels and keep you feeling full. Lunch: a smart choice for lunch is some canned fish (like salmon, mackerel or tuna) with a salad. Fish offers goodquality protein to help keep you going and is super high in omega-3 fats, which boost brain power. Eggs are also a great lunch option, because theyre packed with protein and have been shown to improve memory.
Food for thought

Its hardly surprising that what you eat has a direct effect on how you think and feel. When it comes to nutrition, your brain is the greediest organ in your body, and it also has some special requirements. Luckily for us, skin food and brain food overlap a lot.
Flip to Chapter 9 for lots more breakfast ideas to keep your brain in top form from the get- go.
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Fish for your brain
Fish and other types of seafood contain a natural chemical (Dimethylaminoethanol or DMAE), which improves your skin tone and helps protect your cell membranes. Because this same chemical is naturally produced in your brain, seafood is often called brain food. Teen brains and skin need more fish and fewer fries. Flip to Chapter 9 for lots more snack suggestions to sharpen you up.
Finish off your lunch with natural yoghurt, and you should be ready to face the challenges of the afternoon. Thats because yoghurt contains a brain-boosting natural chemical, which makes you feel alert. Mid-afternoon snack: dont forget to munch on something like a handful of almonds and a piece of fruit, to maintain your blood-sugar level. Dinner: fish or lean meat with lots of vegies. The phytos and antioxidants in vegies keep your brain in tip-top condition. A study in the US found that a diet high in antioxidants improved the brain skills (learning and memory) of thirty-nine ageing beaglesproving that with the right foods, you can teach an old dog new tricks!
Vegies for your brain

Did you know that vegies help keep your brain sharp as your birthdays accumulate? Research indicates that eating about three servings of vegetables per day, compared to only a single serving, slows the decline of brain function by a whopping 40 per cent! A high intake of green leafy vegetables (like spinach) was most strongly associated with this benefit. Imagine what could happen if you eat the recommended five or more servings every day.
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Dessert: finish off your evening meal with strawberries and blueberriestheyre packed with skin-nourishing nutrients. In a study of rats that were fed these specific fruits, the rats showed improved coordination, concentration and short-term memory.
Snack smart when you study

Cramming for exams is a major danger zone because youre stressed out and busy, and you dont have time to prepare lots of healthy food. Dont give in to junk food cravingsskin snack instead. Keep stuff handy like baby carrots, almonds, fruit, dark (bittersweet) chocolate chips (not a ton of these, though), and take little breaks now and then for a munch moment. These snacks will keep you going and going without wrecking your good-skin plan.
Get hooked on fish

Seafood is packed with omega-3sthe fabulous face fats. These beauty-boosting fats maintain good blood flow to your skin, make your skin softer, smoother and more radiant, and help beat blemishes and inflammation. Studies show that people who eat the most seafood have the lowest rates of acne. All those teens with zero acne, like the Eskimos, Kitavans and the Japanese a few decades ago, consumed a lot of omega-3s from fish and seafood. Research also shows that people with higher intakes of these omega-3s have lower levels of acneinducing androgens, and people who do have acne are twice as likely to consume no fish at all! If youve got acne or other skin problems, you want to make sure you eat stacks of omega-3s. Fish that are super rich in these protective fats include salmon, sardines, mackerel and anchovies. Dont despair if youre a vegetarian, though: you can get your omega-3s from walnuts, linseeds (flaxseeds) and dark leafy greens.
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The benets of fatty sh
Lean seafood, including cod, sole, crab and prawns, have about 1 /20 the amount of the good fats as oily fish like salmon, mackerel and sardines. Fish fingers and deep-fried fish contain even less. So dont shy away from eating those good fatty fish. And even though some types of fish contain ten times more fat than others, its all still relatively little compared to lean meats. Fish has all the protein of beef, and less than half the fat.
Awesome omega-3s
Youve read that omega-3s help your skin, and as it turns out, they protect your brain, they can boost your mood and lower levels of stress hormones. In fact, research shows that people with the lowest levels of omega-3s in their bloodstream were more likely to report depressive symptoms and have a negative outlook on life. Unfortunately, most of us in more Westernised societies arent getting enough omega-3s. How do you know if youre getting enough of these? The answer is simple: if youre eating fatty fish at least two or three times a week, or take a fish oil supplement daily. If you arent, youre likely to be deficient in these good fats that are so essential for your skin and your health. If you cant stand seafood, take 1000 mg ( 32 oz) of a fish oil supplement each day. It has the same amount of healthy fats as a 150-g (5-oz) serving of salmon, and it doesnt even taste fishy.
Dont worry about mercury

You might have been scared off fish and seafood because of all the media coverage about mercury. Mercury is a toxic element thats found naturally in the environment, and nearly all fish contain trace amounts of it. But you certainly dont want to avoid seafood altogether; the key is to vary your fish choices as much as possible and to cut back on having too much of the long-lived deep ocean fish.
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Food Standards Australia and New Zealand (FSANZ) recommends eating several serves of fish and seafood per week, avoiding high-mercury fish. Heres a breakdown: salmon, sardines, mackerel and anchovies are not high in mercury, but swordfish, shark, tuna, king mackerel and marlin are. Anyway, the benefits of seafood far outweigh any mercury risks.
Sensational salmon
Although salmon is a sensational skin food, most of the salmon available today is farmed and doesnt offer all the health benefits of wild salmon. Farmed salmon are fed soybean pellets which make their flesh lower in the healthy omega-3s. And because theyre raised in crowded net pens, theyre also fed antibiotics to ward off various diseases that are common in captivity. Try to eat farmed salmon only occasionally, and whenever possible, seek out wild salmon. Canned salmon is generally wild. You can also get omega-3 fats in sardines and mackerel and from vegetarian sources as well, like walnuts, linseeds (flaxseeds) and some leafy green vegies. On top of their protein and healthy fats, seafood offers antioxidants too. Astaxanthin, for example, is the red pigment that gives salmon, prawns and lobster their pinkred colour. Its a powerful antioxidant similar to beta carotene in carrots, but is thought to be ten times stronger than that fellow phyto. Astaxanthin may also protect you from the suns UV light.
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Eat your fish baked, poached, steamed, grilled or lightly pan- fried. Avoid deep- fried fish. The deepfrying process destroys the beneficial fats.
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Free- range poultry
Chicken, turkey and eggs are all great sources of protein. Fried chicken doesnt count though as its packed with bad fats. Make sure its grilled or baked. Most commercial poultry farms pack thousands of animals into close quarters and theyre given antibiotics, and some are fed genetically modified (GM) grains such as soy. So encourage your mum or dad to buy organic or free-range poultry and eggs.
You are what you meat

Of all the different meat choices out there, youre probably wondering what the right kind is for your skin and your health. Most of the meat available at your local butcher shop or supermarket is grain fed. This means, for example, that the cows have been fed grains (like corn) for several months to fatten them up. The problem is that when cows eat lots of grain, this increases their fat contentespecially the fats that arent as great for you, like saturated fat and omega-6 fats. Grass-fed beef is far healthier than grain-fed beef, and tastes better too. How come? Cows that munch on grass all day, as they would naturally do, end up with a healthier mix of good fats in their meat, and less of the bad fats. Grass-fed beef is also much higher in vitamin C, vitamin E, and beta carotene. Plus grass-fed beef is up to three times leaner than grain-fed beef.You are what your animals eat too!
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Go for grass-fed over grain-fed meat whenever you can. Organic meat is an even healthier option, because organically raised animals arent given any unnecessary antibiotics or growth-promoting hormones.
Jumping for soy

You dont have to become a soy nut to add more soy to your diet. Experiment with miso, tempeh or tofu. Munch on seriously yummy edamamewhole soybeans boiled in their skin(check out the recipe for Edamame on page 219 in Chapter 10). Whats in it for your skin? Well, a number of studies show that whole soy products, including soy flour, reduce levels of acne-inducing androgens. Soy products also contain the fabulous phytos called isoflavones, which boast strong antioxidant activity.
Check out this site to find out more about the benefits of eating organic grass- fed meats. http://www. samthebutcher.com.au/ (you can also order online).
Great grains
Are you confused by all the different types of bread out there? There used to be just white and brown. Now when you go to the supermarket, you see high-fibre white bread, low-GI bread, bread with soy and linseed (flaxseed), bread with extra calcium or omega-3s, and many more . . . But what kind is the healthiest? Think whole grain when it comes to your skin. Whole grains havent been refined, so they still include the bran, the germ (the good part of the grain) and the thin skin. Together, these grain components are super rich in vitamins, minerals (like zinc and selenium), fibre,
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antioxidants, phytos, oils and proteins. Eating them helps keep your skin firm, smooth and supple. Because whole grains contain lots of fibre, theyre also much more low GI than their refined counterparts. So always choose the wholegrain, wholemeal (wholewheat) or multi-grain version of any product: brown rice over white rice, wholegrain or wholemeal (wholewheat) pasta over the white flour version, rolled oats over instant oats. You get the idea. To wind up with the right grain products, you need to read labels carefully. But you also need to be a bit of a detective because some of the so-called wholemeal (wholewheat) breads are made of a mixture of wholemeal (wholewheat) and refined white flour, and the label doesnt tell you how much wholemeal (wholewheat) youre getting. If you can, test the package with your hands for the breads weight and feel: heavier, denser breads are a surer bet that they are wholegrain and are less refined.
The good grains

Brown rice Kasha Millet Wild rice Barley Quinoa Buckwheat Amaranth Oats Rye
Whats quinoa?
Chances are you may not be familiar with this exotic whole grain from South America, but its time you were introduced. Quinoa (pronounced keen-wah) has a light, mild nutty flavour and a fluffy, creamy, slightly crunchy texture. Its packed with protein, good fats, fibre and B vitamins. Quinoa is great hot in casseroles, soups, stews and stir-fries or cold in salads. The seeds cook very quickly, in only 15 minutes. You can also add nuts and fruit to cooked
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quinoa for a breakfast porridge to eat with soy milk. Yum! (Theres a recipe for this in Chapter 10).
Beautiful beans
Beans and legumes, like chickpeas, lentils, kidney, black, navy and pinto beans, are a near-perfect food. They are high in fibre, B vitamins, iron, calcium and magnesium, very low in fat and low GI and are packed with phytos and antioxidants. Theyre high in protein too, so they are a great alternative source of vegetarian protein, especially when combined with whole grains like brown rice. Puree them into dips and spreads, or add them to salads, soups, stews and casseroles for extra protein oomph.
Go nuts
Best nut bets
Almonds Macadamias Walnuts Pecans Pistachios Hazelnuts
Nuts are packed with good fats, protein and other nutrients, and they provide excellent antioxidant benefits. The essential fats found in nuts can help keep your blood sugar stable for a few hours after you eat themand that can actually promote weight loss because it allows your body to burn kilojoules (calories) from its own fat stores and it helps curb cravings for carbs and sugar too. Most nuts contain the minerals magnesium and zinc, which help to fight sugar cravings! Plus, the healthy fats found in nuts can help suppress the hormone that makes you feel hungry. Nuts are high in kilojoules (calories) though, so its best not to eat more than 23 tablespoons at a time.
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Almonds are a serious superfood for your face because they help prevent those trouble-making blood sugar and insulin spikes, and theyre full of fantastic fats. Plus, exciting new research shows that adding almonds to a carb meal can bring its GI number down. Walnuts are another excellent choice because theyre high in those beauty-boosting omega-3s and contain the powerful antioxidant melatonin, which regulates your beauty sleep. Despite their name, peanuts arent actually true nuts. Theyre part of the legume family and are related to peas, lentils, beans and chickpeas. If youre in love with peanut butter and cant bear the thought of giving it up, try substituting almond butter. Its seriously just as yummy in a sandwich, or for a satisfying snack that tastes great, try it spread on wedges of apple or pear.
Peanut problem
If you have acne, you might be better off avoiding peanuts and peanut butter. Or you could try cutting them out for a month, then ease them back into your diet and see what happens.
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Soy nuts, although not technically nuts, are also a good choice for snacking because of their healthy fats and protective flavonoid phytos. Pepitas (pumpkin seeds), sunflower seeds and chick nuts (made from chickpeas) are tasty and nutritious as well.
Nut preparation
Eat your nuts fresh, raw and unsalted, or roasted and only lightly salted. Canned, highly salted and packaged roasted nuts are not recommended, as bad fats are often added to them in processing. You can buy raw nuts at any good supermarket or health food store. Some people suggest soaking nuts overnight in plain or filtered water before eating them because thats thought to improve your bodys absorption of their nutrients. Its great if you have time to do it, but dont worry about it if you dont! Your skin will be very happy with unsoaked nuts.
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Drink up
You know you need to be drinking more water, and for more than one good reason. Drinking six to eight glasses of water every day will get your skin looking healthier and more hydrated and its vital for flushing toxins and helping to prevent blemishes. Sleepiness and fatigue can be a sign of dehydration, so drink plenty of water throughout the day. To rehydrate and revive yourself, choose water over kilojoule-filled (caloriefilled) soft drinks and other sweetened drinks. Go for filtered, spring, sparkling, natural mineral or purified water. Avoid tap water if you can because it contains chemicals (like chlorine) that arent great for your health or your skin.
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If you find plain old drinking water boring, add a splash of unsweetened apple or cranberry juice or a wedge of lemon or lime. That way its tastier and youll drink more too.
Liquid nutrition
Green tea for gorgeous skin? Studies show that green tea is a powerful skin protector because of its antiinflammatory and antioxidant actions. It appears to have a hormonal effect too, as it blocks the conversion of the acne-causing hormone. Green tea also increases blood levels of the minerals zinc and selenium, which you need to help fend off and prevent acne. To top it all off, it has a calming effect on the body and the mind. Freshly brewed green tea is the way to go. Studies show that the fresh-made stuff contains up to a hundred times more antioxidants than the stuff you purchase in bottles.
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And bottled tea is usually so full of sugar that its nothing more than another liquid lolly pretending to be healthy. Occasional juices, smoothies and herbal teas are good for you too, as long as youre also drinking lots of water. Carrots are bursting with beta carotene, which helps lower your skins production of that greasy goop involved in acne. This antioxidant also helps repair skin damage and improves your skins overall health. Other beta carotenerich foods include sweet potatoes, green leafy vegies, apricots and rockmelon (cantaloupe).
Carrot juice cocktail

Get in the habit of downing a carrot juice a few times a week. Feeling adventurous? Add some parsley, spinach and beetroot for extra phytos and other nutrients, or mix in some unsweetened apple juice for a sweeter variation.
Substitutes for sweets

If you live for sugar, finding stand-ins for all your favourite sweet snacks can be challenging. But when it comes to being seriously sweet, naturally dried fruits like dates, raisins, apricots and figs give sugary snacks a run for their money. Whats more, many dried fruits are sky high in antioxidants. One interesting study reported that figs boost the antioxidant power of blood, even 4 hours after eating them. Whats particularly exciting is that figs were shown to reduce the cell damage caused by drinking a high-sugar soft drink. (But that doesnt mean you should start downing soft drinks and chasing them with figs.) If youre a chocolate lover, youll be happy to hear that its a true beauty booster. No, your eyes are not playing tricks on you. Research has found that the antioxidants in dark (bittersweet) chocolate, called polyphenols, keep skin hydrated, lessen the effects of sunburn and improve skins texture. Researchers arent sure why, but suggest that its because polyphenols increase blood flow to the skin.
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And get this: dark (bittersweet) chocolate even improves how your body responds to insulin. Its a chocoholics dream come true. But the green light only goes for dark (bittersweet) chocolate. The darker the chocolate, the more antioxidants it contains. Unfortunately, milk chocolate and white chocolate dont get the go-ahead, as theyre mostly pure sugar and bad fats. You need to look for high-quality dark (bittersweet) bars with 70 per cent or more cocoa solids or pure cocoa powder. Pure cocoa powder can be pretty bitter by itself, so youll need to sweeten it up with some honey, xylitol, stevia or agave syrup. You can use cocoa powder to make a yummy hot cocoa. Substitute soy, rice or oat milk for cows milk, and sprinkle with a little cinnamon. So when youre in need of a sugar fix, snack on some dried fruit, Bliss Balls (see page 218 in Chapter 10) or a piece of dark (bittersweet) chocolate.
Chocolate cravings are all in your head

Chocolate contains small amounts of phenylethylamine (PEA), a substance your brain produces when you feel happy or are in love. Eating chocolate causes the brain to release feel-good endorphins that boost your mood. It also increases the brains level of another neurotransmitter (brain chemical) called serotonin, which also promotes positive feelings. The mild rush we get from all these neurochemicals may explain why some people say theyre addicted to chocolate.
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Turning up your glow
Some of the information in this chapter may seem confusing or even overwhelming, but remember, it takes time to adjust to new habits. It takes self-discipline to make healthy food choices too, but the short-term and long-term rewards for your skin are enormous. Good eating habits go a long way towards giving you boundless energy, mental brilliance and a great glow. I promiseit really does get easier as you go! Huge changes are going on in your body right now, and probably in your life too. The way you eat today can make a big difference to how you look and feel during your teenage years and for many years to come. With your clear-skin basics in place, a blemish-free complexion will be yours in no time.
Make fruit and vegies your mission. Eat at least five to seven
servings every day. Include as many bright colours and as much variety as possible.
Get into good fats. Up your intake of olive oil, avocado, fish and raw nuts. Make sure you have 2 tablespoons of extra virgin olive oil every day. Feast on lots of fish. Aim for at least three meals a week
of your favourite fish or other seafood.
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Go whole grain. Ditch the refined and swap white bread for wholegrain breads, white rice and pasta for wholegrain rice and pasta. Pay attention to protein. Include lots of poultry, eggs and lean meat (free-range, grass-fed and organic, if possible). If youre a vegetarian make sure you are eating nuts and combining your legumes (like lentils) and whole grains (like brown rice) for lots of healthy protein. Beat the sweets. When a craving hits, hit it back with some dark (bittersweet) chocolate, dried fruit, a handful of almonds and raisins or some coconut flakes. Drink up. Make sure you drink about eight glasses of water every day. Experiment with green tea, herbal teas and unsweetened juices. Skin snack. Stick with healthy treats like baby carrots, raw nuts, fruit, rice cakes with avocado or hummus, apple wedges dipped in almond butter, berry smoothies and natural yoghurt with fruit and nuts.
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PROTECT ORS
THESKIN
eve covered the skin-enemy foods and the foods for getting gorgeous skin, so whats left? Well, theres a whole stack of other things you can do that make a huge difference in creating and maintaining beautiful, blemishfree skin. Getting enough shut-eye and regular exercise seem like common sense, but studies show that many teens just arent getting enough of either. Most teens are seriously sleep-deprived and are more likely to favour a comfy position on the couch than getting moving, or late-night texting rather than snoozing. Then theres the big S word: stress. Just being a teenager can be stressful with so much going on and so many changes all at once. Most teens these days are under huge pressure to do it all: excel in school, be popular, look great, play sport, take on various after-school activities and juggle all sorts of family and social stuff. It all adds up to serious stress, which can aggravate acne and just about every other skin condition. Sleep, exercise and keeping your stress-meter turned down have a whole heap of protective benefits for your body and mind. Not only will your skin sparkle, but youll feel happier, healthier and more energetic too.
Get moving
Exercise is absolutely vital for proper growth and development during your teen years. Exercise boosts brain power, builds healthy bones and provides countless other health benefits. Its also one of the best ways to beat
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stress. And for beautiful, blemish-free skin, youve got to exercise regularly. So lets get straight to what exercise can do for your skin. Exercise brings more fresh nutrientsfrom all that super healthy food that youve been eatingand oxygen to your skin cells. How? Getting your muscles moving and your heart pumping increases circulation, which means that more nutrient-rich blood can travel more quickly to more areas of your body, including the largest organ: your skin. The result of increased circulation to your skin cells is a gorgeous, healthy glow. Perhaps the most dramatic effects of exercise are its skin-clearing benefits for acne-prone skin. How? Exercise helps balance your hormone levels by bringing down the pimple-promoting ones, like insulin, while boosting the good ones. At the same time increased circulation helps your skin flush out toxins that can make it look dull, spotty and blotchy. Plus, exercise promotes and accelerates your skins healing. According to Dr David Berman, medical director at the Berman Skin Institute in California, Theres a lot of evidence that shows that when you exercise your level of stress diminishes, so your adrenal glands are producing less of these male-type hormones that are part of any acne flare-up. If you want proof, think back to any situation that significantly increased your stress levelslike finishing off an important project on a tight deadline or studying for examsand youll probably remember that you had a breakout or two.
THE SKIN PROTECTORS
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Whats growth hormone?
Growth hormone (GH for short) is a super important hormone released by a pea-sized gland in the brain called the pituitary gland. GHs job is to stimulate the production and growth of new cells. We absolutely need this hormone in order to reach our peak height, so GH levels rise steadily throughout puberty. GH is secreted throughout a 24-hour cycle in bursts or peaks, especially during the deepest phases of sleep, which is why we need plenty of sleep to ensure healthy levels.
Almost everyones skin flares when they are under stress, but especially those who already have acne, says Dr Berman. Exercise, he says, can help control these flareups. By reducing stress, it tends to quiet the adrenals. There is less hormone output, which in turn helps control acne. Insulin levels begin to decrease after just 10 minutes of doing some sort of aerobic activity, and they continue to decrease until you have done about 70 minutes of exercise. Regular exercise also increases your cells sensitivity to insulin, which is a good thing if you have acne. This increased sensitivity to insulin means that your cells take up the glucose (blood sugar), so it doesnt hang around in your blood and cause problems and elevate those pimple-promoting hormones (such as IGF-1). Couch potatoes dont get this benefit, and theyve also been shown to have higher levels of that acne-promoting hormone, IGF-1. Regular exercise increases sweating and thats a great thing for skin. According to Dr David Goldberg, clinical professor of dermatology at Mount Sinai Medical Center in New York City, sweating can unclog pores and have a positive effect on breakouts. In the long run, people who exercise have a better complexion overall. If they have acne, its better controlled, and if they have occasional breakouts they are definitely less severe, and clear quicker and easier, he says.
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Skin- cancer shield
You can add protection against skin cancer to the long list of exercises benefits. When researchers exposed mice to ultraviolet-B (UVB) light (the wavelength of light that can cause skin cancer), the mice with continuous access to running wheels developed 32 per cent fewer skin tumours than the mice that didnt have running wheels. Why the difference? Exercise enhances cell turnover and thereby replaces sun-damaged cells with new, healthy ones more quickly. But dont get the idea that regular workouts are an excuse to go and bake in the sun unprotected.
THE SKIN PROTECTORS

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Make sure you drink enough water before and during exercise. Having lots of fluids, especially water, increases blood flow, flushes out those skin-dulling toxins and replaces the liquid youve lost by sweating. In turn your skin will look better and be healthier.
Brain booster
A study in the UK found that school kids who exercised three or four times a week got higher than average exam grades at age ten and eleven. Aerobic exercise is believed to boost mental powers by getting extra oxygen and nutrients to your energy-guzzling brain. Even simply walking for half an hour three times a week can improve abilities such as learning, concentration and abstract reasoning by 15 per cent. And every extra kilometre that you walk per week has measurable benefits. Its a dream come true for those who dont like studying.
Stay in shape
Exercise is by far the best way to stay in shape. When you go on a crash diet or cut down your daily kilojoule (calorie) intake, your body doesnt realise that you want to lose
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weight; instead it mistakes your attempt to lose weight for a shortage of food, and it slows down your metabolism so as not to starve.
THE SKIN PROTECTORS

Whats metabolism mean?
In simple terms, metabolism is the rate at which your body breaks down the nutrients in food to produce energy. For example, someone with a fast metabolism uses kilojoules (calories) more quickly, and this can make it easier for that person not to put on extra weight. Studies suggest that your baseline metabolism is determined at birth. But having a naturally slow metabolism certainly doesnt mean that you have to gain weight.
How much exercise do I need?

Although almost everyone knows how important exercise is for a healthy life, most of us just arent getting the amount of exercise we need. The Australian government guidelines recommend growing teenagers get at least 60 minutes of moderate-to-vigorous exercise every day! I know it sounds like a lot, but all the sports you do at school can count towards this amount. Moderate-intensity activity causes a slight but noticeable increase in breathing and heart rate. A good example is a brisk walk, at a pace where you can comfortably talk but not sing. Other examples include medium-paced swimming, cycling or mowing the lawn. Vigorous activity makes you huff and puff to the point where talking in full sentences is difficult. Good examples are netball, basketball, speed walking, fast cycling, aerobics, circuit training, football, squash and brisk rowing.
Exercise energises
Exercise revitalises you in several ways: it speeds up your blood flow and your breathing rate; it brings more oxygen to your heart, lungs, brain and musclesless oxygen makes you tired, more oxygen (to a certain degree) perks
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After school, jump and dance on an exercise trampoline while listening to music. This is a great way to get more blood circulating to your brain so that you can focus better on your homework.
you upand working out is fun (especially with friends), so it peps you up physically and mentally.
Simple ways to get more active

You can easily build exercise into your day by making it part of getting where you want to go. If its close enough, dont rely on Mum or Dad to drive you; walk, cycle or rollerblade instead. Take the stairs instead of taking the lift. You may not think its doing much, but every step adds up to a better butt. Take your dog for a walk around the neighbourhood. Put your favourite music on and dance like crazy around your bedroom. Youll have so much fun that you wont even notice youre working out. All these sorts of activities can contribute to your daily exercise quota. Remember, some activity is better than none, and more is better than a little.
Get some shut- eye

Sleep is food for the brain and gives your body a minivacation every night. Its no surprise that Sleeping Beauty captured the heart of her princea hundred years of beauty rest did wonders for her looks. But seriously, amazing things happen to your body while you sleep: damaged cells are repaired, your immune system is revitalised and your energy and brain power are recharged. You need quality sleep for just about everything else too, including good moods.
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Along with exercise, youve also got to get loads of sleep for great skin. Make it your mission to hit the sack early. The teen years are the time that you need the most sleep evereven more than younger kids. Also, GH is secreted throughout a 24-hour cycle in bursts or peaks, especially during the deepest phases of sleep, which is why we need plenty of sleep to ensure healthy levels. Studies show that fifth and sixth graders can be wide awake all day after about nine hours sleep, but teenagers need ten hours to be alert all day long. The chemicals (like GH) behind the biological changes of puberty are released mainly at night. From early to mid-puberty you may notice an increase in your overall sleepiness, because your need for sleep increases during this time of major growth and development. Your natural sleep cycle changes during the teen years. When you turn about ten or eleven, your biological clock shifts to about an hour later, so as a result you naturally feel like going to bed later and getting up later. The shift in your sleep cycle explains why you sometimes arent tired at 11 p.m. but you feel super sleepy in the morning when you have to get up for school, and why you seem to need unlimited sleep to catch up on the weekends. It also means that if youve got an extra early start or any sort of before-school activity, youre going to be sleep deprived.
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Australias sleepy teens
For todays plugged-in, super busy and often time-starved teens, sleep is often the first thing to be sidelined. At the very point your need for sleep increases, many of you are actually getting less and less. Researchers think that up to 90 per cent of Year 10 students dont get enough sleep! And modern technology (the Internet, chatlines and texting) certainly isnt helping. A recent study of Australian teenagers found that 42 per cent of boys and 40 per cent of girls were chronically sleep deprived to the extent that it impaired their concentration in school. Sleep was most elusive for female students because they were typically the most eager SMS users. Theres even a name for it now: junk sleep, which basically means the length and the quality of sleep arent enough to give the brain the rest it needs to perform properly at school. The Sleep Council in England has warned that junk sleep could rival unhealthy junk food as a major lifestyle issue for teens. Gadgets in bedrooms, such as computers and TVs, are fuelling poor-quality junk sleep. Studies carried out by the Sleep Research Centre at Loughborough University in England also found people who used mobile phones at bedtime took twice as long to drop off. Using a mobile phone before going to bed interferes with brain activity in the same way coffee does, making it more difficult to fall asleep.
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Beauty sleep, blood sugar and blemishes
Theres a good reason why its called beauty sleep: your skins rate of cell renewal (a function essential for fresh, healthy skin) and the nourishment of skin cells reach a peak while you sleep. But when you dont get enough sleep, your skin can start looking dull. And then theres the badge of fatigue: puffiness and dark circles under your eyes, which seems to make everything look worse. Going without enough zzzs can make you more prone to skin problems. This is because a lack of sleep sends your levels of stress hormones into overdrive, so you dont regulate your blood sugar well. Remember, blood-sugar imbalances up the odds of getting acne. During sleep, however, your stress hormones chill. If youre not getting enough sleep, you dont stand a chance of beating blemishes. So for the sake of your skin, dont skimp on sleep.
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Whats melatonin?
Melatonin is an important hormone thats secreted in your brain by your pineal gland when it gets dark. So its sometimes called the hormone of darkness. Melatonin regulates your 24-hour body clock and sleep-wake cycle. In addition, its a powerful antioxidant and boosts immune function.
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Messing up your melatonin
Exposure at night to bright artificial lights, like a computer screen, has a detrimental influence on your body clock. When youre on your computer or watching TV before bed, the light of the screen suppresses the release of melatonin, tricking your body into thinking that its actually daylight, and this makes it really difficult to fall asleep. If you combine the effect of the bright light with talking on the phone, watching an exciting program, listening to loud music, IM-ing or doing some of these at the same time, it can easily tip the balance at bedtimemaking it more difficult for you to sleep. Even if youre really sleepy, all the stimulation may keep you from noticing just how tired you are.
Brain builder
Of course, a shortage of sleep affects every single part of your life, not just your complexion. Its been linked to rebellious behaviour, depressive symptoms, obesity, anxiety disorders and poor grades. Skimping on sleep does awful things to your brain. Being tired when you take an IQ test can knock 7 points off your score, and sleepiness affects performance on regular exams too. Problem-solving, planning, learning, concentration, memory and alertness all take a hit. If youve been awake for 21 hours straight, your abilities are equivalent to someone who is legally drunk! And you dont need to pull an all-nighter as two or three late nights and several early mornings can have the same effect.
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Exercise energises and helps beat stress too!
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Luckily, its reversible. If youre not sleep deprived, extra sleep can still benefit you. If you get an extra hour or two of shut-eye, youll perform much better than you normally would on tasks requiring sustained or continuous attention, like taking an exam. As you sleep, your brain memorises what you studied and learnt that day. Surfing the web or messing around on Facebook into the wee hours coupled with an early morning alarm clock is a recipe for exhaustion. Getting to bed at a decent hour has an extremely important purpose: sleep is muchneeded downtime for your body and mind to rejuvenate. Get some shut-eye!
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Eating within 2 hours of bedtime isnt the best idea. You wont sleep as soundly because youre still digesting your food. Better plan: eat earlier in the evening.
S leep strategies
If you have trouble sleeping, here are some strategies to take you directly to snoozeville: Keep sleep stealers out of the bedroom. Switch off the computer and the TV an hour before bed to keep their bright screens from signalling you to stay awake. Try a calming activity like reading a book or taking a bath to let your brain and body know its time to wind down. Texting your friends or talking on the phone may seem like a relaxing outlet when youve had a stressful day, but these things can make you feel more active and alert when theyre close to your bedtime. Save all those stimulating activities for earlier in the evening and switch off your phone at least an hour before bed. Make a pact with your friends to cut back on all
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Sleep is a great brain booster

Kenji Maeji
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late-night texting and emailing: doing it together will make it a lot easier. If you find it difficult to switch off and your mind is buzzing, try a form of relaxation such as deep breathing or even a few yoga moves. A study found that yoga helps with insomnia and sleep difficulties by boosting melatonin. Forgo the frappuccino after noon. Caffeine may make you all buzzy and energetic, but it can seriously interfere with getting a good nights sleep. Research has found that teens who consume the most caffeine sleep less at night, take longer to fall asleep, and are more likely to fall asleep during the day. Remember, caffeine is also found in tea, cola and chocolate. If you still spend ages staring at the ceiling, a study found that lavender can help you drop off. You might go into a deeper sleep and feel more refreshed in the morning too. Researchers recommend a few drops of lavender essential oil on your pillow. The longer your exposure to the scent, the longer youll sleep. (You can buy lavender essential oil at most health food stores.) Dont try to go from a million miles an hour directly to zero. For example, you cant study for an exam, turn off the light and go straight to sleep. You need some down timesome bridge time. Take a soothing bath, add a few drops of lavender oil, read something relaxing and drink some calming herbal tea (like chamomile). Go to bed at the same time every night and wake at roughly the same time each morning. And dont sleep more than 2 hours later than usual on the weekends. You should wake up every morning feeling refreshed. If
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youre still waking up feeling tired, you need more sleep. Make sure your room is dark. Any light that trickles in, including a night-light, can cause sleep disturbances. Remember, its only natural that you want to go to bed later because of your body clocks shift. But dont use that as an excuse to put sleep on the back-burner. Make it a priority to get a great nights sleep every night. Your skin, and the rest of you, will thank you.
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Try a recovery nap of about 20 minutes in the afternoon to help you catch up on missed sleep.
Take time to chill every day

Do you ever feel like youre caught up in a complex juggling act, balancing school, homework, sport, part-time jobs, friends, family life, social stuff, siblings and more? Todays teens often feel overcommitted, overworked and seriously stressed. In fact, Reuters Health reports that onethird say they feel stressed-out on a daily basis. Some good stress is healthy and it can be a great motivator. When were excited and passionate about something, we set high goals for ourselves and we stretch and challenge ourselves to meet those goals. Thats great. But too much stress can cause burnout and exhaustion, and it can seriously aggravate all skin conditions.
Stress and your skin

Even if you follow the Gorgeous Skin Plan diet to a T, exercise regularly and get enough sleep, but you arent chilling every day, youre much more likely to experience
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Whats cortisol?
Cortisol is a major stress hormone. In small amounts, cortisol helps you deal with stress and protects you from its damaging effects. But when youre constantly stressed, day after day, youre pumping out far too much of it.
acne. More stress, more acne. Stress increases acneinducing androgens, a number of other inflammatory chemicals, and a chemical called substance P that activates your skins oil glands. According to New York-based dermatologist and psychiatrist Dr Amy Wechsler, To put it simply, the level of certain hormonesnamely cortisolincreases in the brain when were stressed. This hormone travels to the skin and creates inflammation around hair follicles and pores leading to acne. People with acne have higher levels of cortisol. Having too much of this hormone doesnt only affect your skin: it can cause blood-sugar imbalances, decrease your bone density and even reduce your ability to learn and communicate. On top of triggering new pimples, any sort of emotional stress may get in the way of effectively tackling existing pimples because when youre under stress, your immune system is not functioning up to scratch. According to New York-based dermatologist David Orentreich, if bacteria inside a clogged pore get into surrounding tissue and cause an infection, the body may be less able to fight it, possibly resulting in a larger inflammatory cyst. All sorts of stressors can trigger acne. Research in college students has found that their acne flared right up when they felt stressed out from exams. So, when youre studying take at least one 1530-minute break to go for a walk or do some yoga or a mini-workout. Remember, exercise is an excellent stress-buster and increases endorphins in your brain.
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De-stress
Before all this news sends your stress levels soaring, remember there are lots of things you can do to put the brakes on your skin situation. Finding ways to relax your body and mind can reduce your chances of facing an anxiety-induced flare-up. Whatever you do, resist the urge to pull an all-nighter. Instead, give your skin time to repair itself by hitting the sack at a decent hour. Getting a good nights sleep gives you more energy to study the next morning. Your stress hormones are chilled out when youre sleeping, and youll look better from being well-rested. Chatting with friends can help you vent. And when youre having a snack, reach for good-for-your skin foods like fruit, vegies and nuts rather than processed, packaged or greasy food. Dont forget to drink loads of water too. A specialised group of doctors called psychodermatologists, or skin shrinks, treat acne and other skin disorders from an emotional perspective. Part of their approach is to identify the key things in their patients lives that may be stressing them out. Every system in the body affects every other system, and what happens in the brain definitely trickles down and affects the skin. Dr Ted Grossbart, a clinical professor of psychology who specialises in skin problems at Harvard Medical School in the US, points out that our skin is very closely connected with our nervous system. This means that any thoughts or feelings you have, good or bad, can affect your skin. Anger, depression and anxiety affect the immune system, which can cause or aggravate skin troubles. Even
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Calm down to curb cravings

When youre stressed out, its so tempting to reach for a sugary snack. Heres a quick tip to curb bad food cravings: lie on the floor with your legs propped up against the wall and breathe deeply for a few minutes. By the time you get up, youll be able to think clearly about your food choices.
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the stuff that you may not be aware offeelings bubbling under the surfacecan trigger all sorts of skin conditions. Thats why positive emotions can make your skin glow. Now that you know theres an intimate link between your skin and your thoughts and feelings, what can you do about it? It may sound kind of weird, but your thoughts create chemicals that flow into your bloodstream and affect the function of your entire body. Just thinking positively has a big impact on your stress levels and how your skin reacts. You can start by being more accepting of yourself. Dont worry so much about what other people are thinking and doing. Thats their problem, not yours. Believe in yourself and hang out with positive, supportive friends. Try to be the best you can, and dont compare yourself to anyone. There is only one you on the planet. Q: Im captain of the softball team, violinist in the school orchestra, one of the top students in my class with 3 hours of homework a night, and I take art classes. I never have more than 5 minutes to breathe! Im stressed! Help, what can I do? Katie, age fifteen A: Ask yourself, Do you enjoy all your activities enough to put up with this hectic pace? If the answer is no, knock off one or two of the things you dont look forward to (besides homework, of course). Rather than doing half a dozen things and feeling as though you are spread too thin, its more important to pick something you care about passionately and devote your energy to that.
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You already know that stress from exams or sleep deprivation can trigger or worsen your acne, but you should also try to identify other emotional stressors that may be affecting your skin, for example, taking on too many activities, pressure to get good grades or having problems with peers, your friends or your family. Take note of whats going on when your skin erupts. Keep your personal journal up to date, recording all your thoughts and feelings. You may find your acne is associated with challenging exams at school, some other stressoror if youre a girl, your period. Once you see a pattern, you can try to reduce the problem through stressrelieving exercises.
Dont sweat the small stuff
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Stress is a natural part of life. But when it hits, find positive ways to keep it in check. Jog around the track, take a bike ride, do karate kicks, talk it out. Talking about problems with your friends or family helps reduce their impact on your life and health. Close your eyes; take long, slow, deep breaths; and chill.
Laugh often and loud
Laughing is a great way to de-stress. A number of studies have found that laughing lowers your stress hormones (especially cortisol), boosts all sorts of immune system cells and releases endorphins and other positively powerful chemicals into your body.
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Relax
Its very important to build in enough down time every single day to relax and recharge your batteries and turn down your stress-meter. Find a relaxation technique that works well for you. Whatever you choose, try to do it every day, for 20 minutes if you canand not just when youre stressed. What else can relaxation do for you? Deep relaxation stimulates your brain to send soothing, calming messages throughout your nervous system. As a result, your circulation increases, your cortisol level stays low, your output of the good hormones that control healing and cell replication improves and your endorphins provide a feelgood factor. Here are a few relaxation techniques you can try: Find a quiet place to calm down. Breathe deeply and slowly. Close your eyes and count to ten. Imagine that youre in a happy, peaceful place. Squeeze and then relax each part of your body to release tension. Stretch your arms and legs, and gently roll your neck. Lie or sit in a comfortable position and focus only on your breathing. If thoughts come into your mind, just bring your attention back to your breathing. Do this for at least 10 minutes if you can. Sit in a comfortable position and focus on a lit candle. Take a deep breath and simply stare at the flame of the candle. Focus on the area at the base of the wick where the flames colour is blue. Watch how the colours subtly change as you stare into the flame. Take deep, calming breaths while relaxing and focusing on the candle flame. It helps to be in a darkened room, but its still effective if youre in a brightly lit space.
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Go to www.gorgeousskin- for- teens.com to download this guided meditation to your MP3 player or iPod.
Zen out! To feel super relaxed and calm your cortisol, experiment with yoga positions and breathing techniques. Take a long, hot bath, watch a funny DVD, go for a run with your dog, read a chapter from a good novel or play beach volleyball with your friends. Remember exercising, sleeping and de-stressing are the protectors that can boost your health and get you to your goal of having the best skin ever.
Make it your mission to exercise for an hour each day. Find an exercise that you love so you can stick to it and enjoy it. Build exercise into your day. Walk or cycle to get somewhere or sit on a Swiss ball to help tone your abs while youre on the computer. Give yourself a great nights sleep every night, not just on weekends. Aim for at least 9 hours per night. Dont let sleep stealers keep you up when its time to hit the sack. Chill out at some point every day and take some time to breathe. Have fun! Dont let life be all stress and workyou need to find the right balance.
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HEALTH &BEAUTY MYTHS
f youre wondering why this is important, remember that youre in the biggest and most critical growth spurt of your life. If you are between fifteen and eighteen youre in the process of putting on the finishing touches for adulthood. For girls, this means adding some fat padding. For boys, it means adding muscle. These changes can encourage girls to cut kilojoules (calories), nutrients and certain food groups to stay slim, while boys may overeat to satisfy their appetites. Both can lead to health problems down the road, and cutting out some of the vital nutrients can be downright dangerous. Then, of course, therere all those beauty myths: tanning gets rid of acne, popping pimples helps them go away faster, the more you wash your face, the faster youll get rid of your acne, and so on. And what about the sun? Is it completely bad? Should we be shielding our skin from the sun completely? Lets get it straight once and for all.
All-time myths
Myth 1: without milk you cant build strong bones

Youve probably seen those Got Milk ads everywhere, the ones with all those celebrities telling you that you just have to have milk to be healthy and build strong bones. But studies clearly show that on a nation-by-nation basis, people who consume the most milk have the weakest bones and the highest rates of osteoporosis! So why is it that milk-drinkers tend to have more bone breaks than people who consume milk infrequently or not at all? The real answer is not how much calcium we eat in our
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diets, but how much calcium we prevent from leaving our bones. When we eat lots of protein, including milk of course, this increases the production of acid in the blood, which can be neutralised by calcium from our bones. While we may be getting lots of calcium, were also flushing out lots too, so were coming out way behind in the calcium equation. If you really want to get more calcium, the best place to find it is where grass-fed cows get it in the first place: green, leafy vegies.
No-kilojoule (no-calorie) = no weight gain myth

Normally, when you eat enough carbohydrates, one of your key brain chemicals, called serotonin is released, and you get that relaxed, full feeling. But when you combine aspartame with carbssay, when you eat a sandwich with a diet soft drinkthe aspartame stops the brain making this chemical, meaning that you dont get that feeling of having had enough. You continue to eat and drink, often having more substances containing aspartame, and the cycle continues. So, if the label says sugar-free, dont even think about it, for the sake of your health and your skin.
Myth 2: diet soft drinks are good if you want to lose weight
Research shows that artificial sweeteners, such as aspartame, found in low-kilojoule (low-calorie) soft drinks may act as appetite stimulantsmaking you eat more. These artificial sweeteners are also thought to be toxic to the human body. So, you are in a complete no-win situation if you drink them and want to lose weight.
Myth 3: skipping meals is a good way to lose weight

Skipping meals to lose weight is another bad idea. Youre far more likely to overeat at the next meal because youre so hungry. And when you miss out on meals, your body believes youre going into starvation mode, and your metabolism slows down. Skipping breakfast is a bad idea too, because eating in the morning jump-starts your metabolism.
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Myth 4: dieting works
Get-thin-quick schemes never work. Ninety-eight per cent of dieters gain back the weight. Eating healthy meals in smaller portions and adding regular exercise is the only weight-loss program that really works. Depriving yourself usually leads to bingeing and overeating anyway.
Myth 5: you have to start dieting young to be thin later

The more diets youve been on, the more likely you are to struggle with food and weight as an adult. Dieting can also lead to eating disorders. So skip it.
Myth 6: drinking water helps you lose weight

While heaps of water is good for you and vital for clear skin, it wont increase the rate at which your body burns kilojoules (calories). But youll definitely be getting far fewer kilojoules (calories) during the day if you down water instead of soft drinks.
Myth 7: fasting is a great way to get thin

If you dont eat for a few days, youll see a dramatic weight loss, but youll lose mostly water weight (youre dehydrated). Also, your body cant tell the difference between total fasting (eating nothing) and starving. When you fast, your body starts trying to conserve its resources (i.e. kilojoules (calories)).
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Starvation lowers your bodys ability to burn fat efficiently and it lowers your metabolic rate. When starved youll feel awful and move less, so you burn fewer kilojoules (calories) because youre more sluggish. Also, your body will crave twice as much after starving, and youll gain what you lost and then some. Plus, its dangerous. Fasting can result in deficiencies in a number of vital vitamins and minerals, which in turn can cause infections, skin conditions, poor wound healing, hair loss, exhaustion, and if it goes on for long enough, it can stunt your growth. Q. What are the short-term effects of extreme dieting? Olivia, age sixteen A. Extreme dieting is seriously bad news for developing teens. Youre in a phase of rapid growth and when you cut back on even a small amount of kilojoules (calories) youre not getting all the nutrients (like calcium, iron, protein, and essential fats) you need. Extreme dieting can mess with your growth and development in every single way. There are stacks of other effects of extreme dieting including: lack of energy, irritability, depression, fatigue and muscle loss. Dramatic weight loss can lead to irregular and problem periods for girls, and if it goes on for long enough it sometimes can interfere with reproductive function. And, of course, your metabolism will slow down to a crawl, and when food is available again, its stored immediately as fat. Q. What are the long-term effects of extreme dieting? Megan, age fifteen A. Staying on a highly restrictive diet for a long period of time can cause all sorts of lasting damage to your body. It can stunt your growth and cause hormone imbalances, hair loss, dry skin, brittle bones, a weakened heart, liver and kidney damage and irregular or no periods in girls. And its probably not a big deal for you now, but it can make your body and skin age before its time.
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Myth 8: eggs are unhealthy because they bump up cholesterol
Dont be fooled, eggs dont bump up cholesterol. The only thing that eggs boost is healthy carotenoid antioxidants lutein and zeaxanthin. These two weird-sounding antioxidants are fantastic for your skin and eyes. Plus eggs are an excellent source of protein.
Myth 9: osteoporosis is an old womans disease

Women in their twenties and thirties can get osteoporosis. Fortunately, this doesnt happen very often. But if you dont get enough nutrients (especially calcium, magnesium and vitamin D) or if youve been cutting kilojoules (calories) for long enough, thats a recipe for an increased risk of osteoporosis.
The big beauty myths

The facts seem confusing when it comes to creating clear skin. So lets pop those myths.
Myth 1: the black stuff inside blackheads is deep-down dirt

Contrary to popular belief, the dark stuff inside a blackhead isnt dirt. A blackhead is an open pore, clogged with a combo of dead skin cells and sebum (oil), thats exposed to air. Its that simple. To help keep blackheads away, be sure to exfoliate, gently.
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Myth 2: the more you wash your face, the fewer breakouts you ll have
Hygiene isnt related to the development of acne. Washing your face each day gets rid of dead skin cells, excess oil, and surface dirt, but too much cleansing or washing too vigorously can lead to dryness and irritationwhich can actually make acne worse. Dermatologists usually recommend gently washing not scrubbing or rubbingthe face no more than twice a day with a mild cleanser and patting the skin dry. Try to steer clear of harsh exfoliants or scrubs, which can irritate blemishes, and toners that contain alcohol, as they can dry out the skin.
Myth 3: popping pimples will help them go away

Even though popping a pimple seems like a good idea, and makes it look less noticeable, popping can cause the zit to stay around longer. How? Popping or squeezing can push bacteria from the zit further into the skin, making the area around the spot even more inflamed and red. Sometimes, popping a pimple causes a scar to form; and scars, in the form of dents and pits, can last forever.
Myth 4: you cant wear make- up or shave if you want clear skin
You dont have to forgo cosmetics as long as the products used are labelled non-comedogenic, which means they wont block your pores. Be sure to wash off any make-up before you go to bed.
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Tea tree oil is a natural anti-bacterial and anti-inflammatory agent that will help send your pimples packing. Try these remedies:
If your make-up is irritating your skin or seems to be causing breakouts, stop using the product and see a dermatologist. For guys with acne, you can shave with an electric razor, but go lightly around blemishes to avoid nicking the skin and causing irritation and infection.
Natural zit blitz 1

1 drop of tea tree oil (available at most health food stores) cup water Combine tea tree oil and water. Use a cotton bud to swab this mixture directly on blemishes. This mixture can be kept in a sterilised jar for several weeks.
Myth 5: if you keep getting breakouts, you should use more acne medication until your breakouts stop
When it comes to over-the-counter medications containing active ingredients such as benzoyl peroxide and salicylic acid, more isnt better. Using too much can actually worsen acne because it leads to dryness and irritation.
Natural zit blitz 2

5 drops of tea tree oil 5 drops of lavender oil 1 teaspoon hazelnut oil or aloe vera gel Combine ingredients and mix well. Apply mixture to the affected area. You can use this treatment regularly, but back off if your skin becomes dry. This mixture can also be stored in a sterilised jar for several weeks.
Myth 6: you can catch acne from other people

While certain types of acne do involve bacteria, its located in the hair follicle under your skin, so it cant be passed on through contact. So, kissing or touching someone with acne wont cause you to get it.
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Myth 7: skin should be perfect all the time
Perfect skin all the time is a myth. Our skin changes constantly. The only perfect skin youll come across is airbrushed skin! So dont compare yourself to anyone else.
Myth 8: a tan helps clear acne

While catching rays may temporarily help dry up oiliness, the short-term benefit isnt worth it. Sun exposure increases the size of the oil-producing glands in your skin and can make your pores appear larger, and it can actually increase blackheads over time. Unprotected tanning also leads to premature ageing and puts you at an increased risk of skin cancer. If youre using any prescription acne medications (including oral contraceptives, which are often prescribed to help clear up acne), its especially important to stay out of the sun and away from tanning beds. These drugs can make your skin extremely sensitive to sunlight and the rays from tanning booths.
Hey, sunshine!
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Your shampoo and toothpaste can play a part in some breakouts. If you tend to breakout on your forehead, then the culprit could be your shampoo or any of your hair products. If its around the mouth, then it could be your toothpaste. Try switching products to see if this makes a difference.
While were on the subject of the sun, theres so much confusing information out there. Is the sun good? Bad? How much do you need? And should you completely shun the sun? Like chocolate and most other yummy things in life, a little bit is good, but too much of it can blow your beauty big time. Having sun-kissed skin makes us feel healthier. And almost two-thirds of teens think they look better with a tan.
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We absolutely need sunshine to stay healthy, to make vitamin D (which builds strong bones and boosts our immune system), to get a good nights sleep and to feel good. But too much sun is the worst destroyer and ager of skin that youre likely to encounter. In your teenage years, you probably dont give much thought to wrinkles: they happen to older people. But it takes twenty to thirty years for sun damage to appear, so the damage you do now wont show up until your mid-thirties or forties. And this is when you will seriously regret all that excessive soaking up of the sun. Still not convinced? Have you seen a wrinkled bum? Probably not, because most bums rarely see the light of day! Most are still soft and baby-smooth. So, hold on, does that mean we need to completely shun the sun? There are a number of researchers, including Dr Michael F. Holick, a professor of medicine and dermatology from a prestigious university in the US, who believe that small amounts of sun exposure have powerful health benefits. While too much sun causes wrinkles and raises other health concerns, Dr Holick has shown that a lack of proper sun exposure can cause serious health problems. How come? Well, we absolutely need vitamin D to stay healthy and the sun is our main sourceit provides about 75 per cent. Vitamin D is generated by the skins exposure to the suns UVB rays. Whats so important about vitamin D? Vitamin D is essential for calcium absorption, and without it you could develop a condition known as rickets, which makes your bones as bendy as Barbies.
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Vitamin D also plays a vital role in your immune system. Research has found that low levels of vitamin D increase the risk of almost every single cancer there is, from breast cancer to colon cancer.
What about skin cancer?
Scientists agree that the sun increases the risk of skin cancer, but wait for it, research has shown that its actually protective against the deadly form called melanoma. Heres a quick 101 on skin cancers. Skin cancer is basically divided into two classes: Melanoma Non-melanoma.
Tanning bed trauma

Dont get cheated into thinking solariums are a safe substitute for the sun: 1530 minutes in a tanning salon is equivalent to an entire day at the beach. Just one trip to a tanning salon can produce DNA damage that can cause skin cancer. So solariums are a complete no-win situation for your skin.
Non-melanoma has the highest cure rate of any cancer95 per cent. But on the other hand melanoma can be deadly. Even though melanoma accounts for only about four per cent of all cases of skin cancer, it causes 79 per cent of skin cancer deaths. Non-melanoma skin cancer is quite strongly linked to cumulative sun exposure (i.e. spending day after day in the sun, like outdoor workers, farmers, lifeguards, etc.). On the other hand the dangerous melanoma has been linked to occasional, intense exposure (frizzling in the sun and burning to a crisp once a year). Studies have found that outdoor workers have higher rates of the far less dangerous non-melanoma cancers, but they have a lower risk of all other cancers. And one study has found that in people diagnosed with melanoma, those who have a greater history of sun exposure actually have a better chance of surviving the disease.
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The bright side of the sun
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Just 20 minutes of sun exposure without sunscreen enables your skin to produce about 20 000 IU of vitamin D. Youd have to drink about 400 glasses of milk to get that same amount!
Recent research conducted at Stanford University in the US found that brief periods of unprotected exposure to the sun might actually be good for your skin. How come? Sunlight triggers the production of vitamin D within the body. The researchers found that this action causes your immune cells to travel to the outer layers of your skin, where they are available to protect and help repair damage such as that caused by sun exposure.
Safe sunning
To figure out how much sun you need, Dr Holick suggests you consider how long it would take your skin to turn pink (not burnt, just pink) if you went out at lunchtime, with no sunscreen, say in summer. Then go out for one-quarter of that time. So, for example, if it takes 40 minutes for you to go pink, you would need just 10 minutes in your cossies two or three times a week. Thats it. Its all about getting safe sun. Just enough to top up your vitamin D needs, but not a single sunbeam more! Whatever you do, never, ever let your skin burn. Your skin will thank you forever if you avoid the big burn.
Myth 9: smoking has nothing to do with acne

Smoking is a major beauty buster and youll especially want to avoid lighting up if youve got acne. Research clearly shows that acne is much more widespread in cigarette smokers; and the more you smoke the worse your acne is likely to be.
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Why? Smokers have higher levels of testosterone, and the more you smoke, the higher the testosterone. Yes, thats right, testosterone is the hormone that can step up oil production in your skin. Smoking also promotes inflammation, lowers antioxidants, and just to top it all off, it can mess up the metabolism of the beauty-boosting omega-3 fatty acids.
Myth 10: drinking doesnt affect your skin

You know that you shouldnt be drinking alcohol until youre eighteen, but if you do, you wont be doing your skin, your health, or your brain any favours. In fact, its one of the worst things you can do for so many reasons during your teenage years. Animal studies have shown that alcohol drunk during the teenage years can affect the key parts of the brain involved in memory and learning, especially a structure called the hippocampus, which is involved in memory. Studies have found that those who drank the most had a much smaller hippocampus. Now, youll need your memory, I promise, in years to come! But statistics show a quarter of all twelve to fifteen year-olds are current drinkers, and while that proportion hasnt changed that much in twenty years, the amount theyre drinking has increased steadily. This increase is believed to be due to Breezers, bourbon and Coke, and all the other ready-to-drink drinks, that make alcohol appealing to younger palates. Now, health issues aside, you dont want to be drinking for the sake of your skin. These sorts of drinks are super
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high in kilojoules (calories). Each gram of hard alcohol contains 29 kilojoules (7 calories)more than any other type of food except fatand the kilojoules (calories) it gives you are empty because there is no nutrition in them. This equates to minus beauty points. Many of these drinks are also packed with sugar, which will send your blood-sugar levels soaring. Another thing: alcohol is a diuretic, so it will sap you and your skin of moisture. It depletes your body of B vitamins too, which help keep nails hard, hair thick and skin luminous. A deficiency of B vitamins can result in dry, thin skin. Alcohol also causes blood vessels to dilate, creating puffiness around the eye. So drinking alcohol is a no-win situation for your skin.
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FEELING
FROMTHE
INSIDE OUT
GREAT

m too short . . . Im too fat . . . Id be much happier if I
was skinnier and had longer legs . . . If only I could get rid of those freckles and pimples . . . Id be much more popular if I had straight hair and a small nose . . . If any of these thoughts ever whirl around inside your head, dont worry, youre not alone. Sure, its not easy being a teenager and feeling good about yourself in todays world. Your hormones are going crazy, youve got the pressure to fit in, be popular, the stress to do well at school, to get things together. And on top of all this, youre constantly being bombarded with these images of perfection: the ideal body and skin as shown in magazines, movies and on TV. Its not just perfect skin; everyone seems to have the perfect body too. Being unrealistically thin has become the beauty ideal, from models on the runway to your favourite celebs on the red carpet. And you are confronted with all of this while your body is constantly changing; the pressure on how you should look is huge. Its no wonder so many teens feel inadequate and negative about their bodies. Most teens are plagued with self-doubt and insecurity from time to time; its a natural part of growing up. But it becomes a problem when feelings of not being good enough begin to take over and become your main focus. Instead of accepting your uniqueness, you start to reject the very things that make you special.
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FEELING GREAT FROM THE INSIDE OUT

Chasing an illusion
There are three billion women in the world that dont look like supermodels and only eight who do.
Anita Roddick, founder of The Body Shop
Unfortunately, many of us look to models as the ideal definition of body size and beauty. But in reality, theyre naturally far from perfect. These models start out as normal, but through the use of high-tech photography and computers, they become the image of perfection. By using special lighting, angle shots and airbrushing any scars, lines and imperfections are removed without a trace. In fact, most of the pictures you see in ads and magazines today are digitally altered in some way. Even celebrities get airbrushed. And, on top of that, dont forget that most celebs and models have the best make-up artists, stylists, hairdressers, personal trainers and chefs working for them around the clock. There is so much work going on behind the scenes that we dont get to see. If we all had that much help, believe me, wed look that way too. For a reality check, watch the Dove Evolution video, which shows whats really going on behind the scenes. The images of women and men in ads today are intended to sell products. Unfortunately they dont promote a positive or healthy self-image. The media is a powerful force, but remember its not reality.
www.campaignforrealbeauty. com.au/ or you can also check it out on YouTube.
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Getting real
Have you ever thought about how these unreal images actually affect you? If you tend to feel worse about yourself after seeing these images, well, youre not alone. Research has shown that young teenage girls who look at pictures of thin, idealised models have higher rates of depression, lower self-esteem, and are more likely to develop seriously unhealthy habits. The desire to be thin causes lots of girls to take up smoking (to curb appetite), cut down on consuming too many kilojoules (calories), abuse laxatives, overuse saunas, over-exercise, and even cut back on drinking water. When you have a negative body image, you generally have a distorted perception of your size and shape, which can lead to feelings of shame and anxiety. Psychologists and counsellors agree that a negative body image can be a direct cause of low self-esteem; the more negative the perception of your body, the more negative you feel about yourself. Being unhappy with your body can affect how you feel about yourself as a person. Its not uncommon for people who think poorly of their bodies to lose confidence and have problems in other areas of their lives, including their relationships. All you need to do is open the latest issue of a teen or womens magazine and youre likely to be bombarded with this message: keep losing weight because you can never be thin enough. In reality, only about 4 per cent of women genetically have the ideal body currently portrayed in the media. So its no wonder studies suggest that as many as 90 per cent of girls want to reduce their body size. This thin
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ideal of beauty is impossible for most people to achieve and it comes at a great risk of hurting your health. Peer-group influence has a huge impact too. If your friends value thinness and engage in unhealthy diets and ways to lose weight, youre more likely to do the same just to fit in. Resist this trap and never compare yourself to anyone else. You are a unique and perfect you. As Judy Garland, the famous actress from the 1940s and 1950s who starred as Dorothy in The Wizard of Oz, said: Always be a first-rate version of yourself, instead of a second-rate version of somebody else. Having a healthy body image means feeling comfortable and at home in your body. It means that you know how to take care of yourself and that you strive to be the best person that you can be in all aspects of your life. Teens with high self-esteem have the ability to handle the stressful stuff that gets thrown their way. And, most importantly, a strong sense of self allows you to accept yourself for who you areyou wont feel the need to change yourself for your friends or anyone else. As Eleanor Roosevelt, author and wife of the thirtysecond president of the United States, famously said, No one can make you feel inferior without your consent.
Youre a change in progress

Just being a teenager means your body is constantly going through mega changes. During puberty the bones in your legs and arms grow long; if youre a girl, your hips widen, breasts start to develop, you get curvier, hair grows in new places, your waist becomes fuller, and you gain some
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weight; if youre a guy, your voice gets deeper, youll gain a lot of weight, your muscles develop, your chest and shoulders get broader, and hair starts to grow under your arms, and on your legs and face. As well as the obvious physical changes you are experiencing, youre also faced with how you feel about yourself. It may feel weird to be filling out, like maybe youre getting fat, but remember this is all so normal. Its natural to gain weight rapidlyusually 20 kg (45 lb) or moreduring the pre-teen and early teenage years. Before puberty most girls have about 19 per cent body fat, the desired shape thats promoted in the media, and after puberty about 22 per cent body fat. This weight gain prepares your body for your monthly periods and, ultimately one day, for having a baby. So its normal that the figure you have at fourteen wont be the same at age twenty-two. Its important to accept these changes as we grow up; everyone goes through it. Remember there is perfection in all shapes and sizes. Your body type is uniquely yours, but, of course, your family genes help to determine your ultimate shape. Some girls have naturally larger builds and arent meant to be skinny. Others are naturally really thin, and no matter how much they eat, they dont put on weight. The key is to accept and appreciate the body type you are, and move on to being as healthy and beautiful as you can be.
Beauty is how you feel inside, and it reflects in your eyes. It is not something physical.
Sophia Loren
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What you can do
Be comfortable and enjoy your body and its abilities. The most beautiful women are those who have confidence and respect themselves, whatever their shape or size. Question the messages of advertisements. Instead of saying, Whats wrong with me? ask, Whats wrong with this ad? If youre sick of what you see in magazines, write in and tell them why it really bothers you. Set your own standards instead of letting someone else set them for you.
Radiate from the inside out

Its essential to take care of the outer stuff, but its also super important to look after your inner self too. Your appearance is only one small factor that contributes to your confidence, happiness and success in life. Even though it sounds kind of uncool, beauty really does start on the inside. Its probably hard to focus on the whole inner-beauty stuff if youve got a horrible angry mess on your faceselfconfidence and self-esteem can take a huge hit if youve got acne. We all have insecure moments; those times when we dont feel smart enough, attractive enough or good enoughand we feel like the whole world knows it. Dont worry, these feelings are so normal and all you need is a little positive self-talk to help you get through it.
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By using positive self-talk, you can instantly make yourself feel better. Look in the mirror and say: I like myself or I like who Im becoming or I will not allow acne to determine my sense of self or I may not like my skin at the moment, but its already getting better. Its all about being comfortable in your own skin.
How to love yourself and your bod

Feeling good about yourself and your body makes you happier and more successful in everything you do. So, ignore all those weird cues you get about womens looks from the media and instead remind yourself often that you are lovable and cool just the way you are.
Feel- good checklist

Just by taking a few feel-good minutes each and every day, youll enjoy a whole new outlook that will make you look and feel fabulous: Make time for yourself: Sit by yourself for about 5 minutes every day. Breathe deeply, and think only positive thoughts (no negative self-talk allowed). This is your special time to focus on and take care of yourself. Stay positive: Encourage friends to say only nice things about their own, as well as other peoples bodies (and the same applies to you). The old saying prevails: If you dont have something nice to say, dont say anything at all.
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End the compare-a-thon: Never, ever compare yourself to others. Instead, celebrate your strengths, and commend yourself on them at least once every day. If you want to change something about yourself, do it for yourself, and not for anyone else. Get strong: Girls who focus on their physical strength rather than on their appearance are, on the whole, happier and healthier. Also, exercise keeps your body healthy, beats stress, balances moods and generally makes you feel better about yourself. Love, respect and accept yourself as you are: Nobodys perfect. Remember, you are your own worst critic. So, instead of thinking about your so-called flaws, focus on the good stuff and accept your unique self. If you want to earn respect from others, you must respect yourself first; others will follow your lead. Develop your talents: Focus on your accomplishments, acknowledge your achievements and nurture your talents. Challenge yourself with new stuff. In order to feel really good about yourself, you need to feel that you are able to achieve and do things well. Find your passion: Discover something that youre really passionate about. Doing the things you love makes you feel good about yourself. Be creative: Sometimes we let our lives overtake us, but exploring your creative side and experiencing brain-tingling intellectual challenges are exciting and feel good in every way.
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Kenji Maeji
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Compliment others: When someone has a great idea, a sunny, positive outlook, charms you with their personality, has achieved a goal, or just plain makes you feel good make sure you tell them. It feels great to make others feel good. Treat yourself kindly: You are your own best friend, so dont be too hard on yourself. Next time youre tempted to be tough on yourself, think of how youd respond to a close friend in the same situation, then treat yourself with the love and respect youd give them. Hang out: Always surround yourself with positive people and build tight friendships and strong family bonds. Why? People with warm, loving personal relationships tend to live longer, healthier and happier lives. Imagine the ideal you: If you could picture the best you, what exactly would you be like? Think of all the people that you look up to and pinpoint what it is that you admire about them: this will give you some idea about the positive changes that you can make. Stretch out of your comfort zone: Trying out for the soccer team, auditioning for the school play or rallying for a way-out cause you believe in can be easier said than done. Go ahead and rise to the challenge; surprise yourself and do things you normally wouldnt do. Stepping outside the familiar provides opportunities to discover new passions and to learn new and exciting things about yourself that you never knew existed.
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Take chances: Dont wallow in what-ifs. Jump at oncein-a-lifetime opportunities so you arent left wondering what the outcome would have been if only you had done X. Try out for the debating team or make a new friend by inviting the new kid at school to join you and your friends to see a flick. If you dont make the cut or your new friend declines, thats okay. You are in no worse position for trying and you know that you gave it your best shot; there is always next time. Give of yourself and your time: Get involved in the art of giving. Volunteering your time to otherslike working for a community organisation or heading up a school club will boost your self-esteem and youll be doing worthwhile things for your school and community. Believe in something: Take a stand about what you believe inhelp the homeless, save the whales, go green and clean up the environment, or get involved in some other cause that you are passionate about. Resist the temptation to gossip: We live in a gossipmad world. But gossip is toxic and hurts people. If youve ever been gossiped about, you know just how terrible it feels. Make a pact with your friends to never say unkind things about others.
Kind words can be short and easy to speak, but their echoes are truly endless.
Mother Teresa
Check out the website of Goldie Hawn (Kate Hudsons mum): Words Can Heal. www.wordscanheal.com
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Be happy: You can always brighten someones day with a fabulous smile. Happiness is contagious, so try smiling at a familiar face across the classroom or laughing at your parents bad jokes. If everyone smiled and laughed more often, the world would be a much happier place.
There is no cosmetic for beauty like happiness.

Marguerite Gardiner Blessington, Countess and novelist from nineteenth-century England
You are a unique, amazing and original person; theres no one else out there quite like you. Dont compare yourself to anyone else. Embrace and accept yourself for who you truly are. Once you get this (and hopefully by now, you have), youll be home-free and on the road to destination feeling-great.
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GETTING PREPARED

lanning and preparation count when it comes to getting great results. Getting your family to support you makes a big difference. I know you probably arent responsible for the shopping in the house, but if you have time, it would be great to go shopping with your mum or dad and help them out. I recommend that before you go, sit down with pen and paper, and make a weekly menu plan and shopping list. That way, youll be certain to have on hand all the healthy essentials you need to prepare your meals. Okay, so where do you start?
TIP
If you live for sugar, you ll want to start cutting back on the sweet stuff slowly. This will be the most difficult part, but you can do it. And if you absolutely cant resist, have the sugar hit after a meal, so it wont spike your bloodsugar level as much.
Clear out the cupboards

Its time for the big cleanout! All those high-carb treats and junk foods lurking in the cupboards will call out to you at some point in time. You may want to hide the tempting treats like biscuits, chocolateexcept the dark (bittersweet) kind, crackers, chips, sugary breakfast cereals, snack foods and anything else that may sidetrack you along the way. Read all labels and get rid of anything with artificial sweeteners or high-fructose corn syrup. Dont forget to sift through the fridge too. Banish the bad fats: refined cooking oilslike corn, safflower and sunflower, margarine and anything that contains trans fats (hydrogenated oils). Organise a separate shelf for all your stuff.
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GETTING PREPARED
Substitutes for sugar lovers
Stevia, also called sweetleaf or sugarleaf, is a non-kilojoule (non-calorie) herbal sweetener from a plant native to South America. Not everyone likes its aftertaste, but its about three hundred times sweeter than sugar and makes a great sugar substitute. Agave syrup is a natural sweetener from a succulent plant native to Mexico. Agave syrup is low GI too, so it doesnt cause spikes in blood sugar. It tastes great and contains vitamins and minerals not found in processed sweeteners. Xylitol is another natural sugar substitute with the same sweetening power of sugar, and no bitter aftertaste. Its found naturally in some plants, fruits and vegetables. Xylitol has a very low GI of 7, so it wont bump up blood sugar. Raw dark honey in small amounts is also a good optionand it contains face-friendly phytos too.
Become a super shopper

Read on for a no-fail shopping list and tips. Remember the key to eating well is to have all the healthy essentials on hand.
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The brighter the better
Red, yellow and green fruit and vegies are rich in beta carotene, vitamins C and E and other antioxidant phytos. These hot colours for a healthy complexion help protect your skin cells from all sorts of damage. Remember soft-skinned fruit, like peaches, apples, nectarines, strawberries, pears and grapes, absorb more pesticides. Buy these organic when you can. Cant always afford (or find) organic? Not to worry. When organic isnt an option, there are plenty of lunchtime favourites that are low in pesticides, like bananas, pineapples, mangoes and kiwis. And any fruit and vegies (even if they are sprayed) are better than eating none. Before you go shopping, write down the names of five richly coloured fruit and vegies that you really like, then add two to the list that youre curious about and are willing to try. Use the following as your ultimate shopping checklist, choose fresh fruit and vegies in season, wholegrain foods and be sure to keep organised and well stocked up.
TIP
A good rule to remember is that if food is made by nature and youre eating it in its natural form, then its a great choice.
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GETTING PREPARED
Kenji Maeji
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Gorgeous carbs
Vegetables
Artichokes Asparagus Avocados Beetroot Broccoli and broccolini Brussels sprouts CabbageChinese, savoy, green, red Capsicums (peppers)red, orange, yellow Carrots Cauliflower Celery Cucumbers Dark leafy greensspinach, bok choy, kale, silverbeet, watercress Eggplants (aubergines) Garlic Green beans Green soybeansin shells Lettucescos, iceberg, mignonette, butter Mushroomsbutton, field, Swiss brown, shiitake, Portobello, enoki Onionswhite, brown, red Peas Pumpkin (squash)butternut, jap, Queensland blue Radishes Rocket (arugula) Shallots Snow peas Spring onions (scallions) Sweet potato Tomatoes Zucchinis (courgettes)
Fabulous fruit
Apples Bananas Berriesstrawberries, blueberries, raspberries, blackberries Cherries Grapefruit Honeydew melon Kiwifruit Lemons Limes Mangoes Oranges Papaya Peaches Pears Plums Prunes Rockmelon (cantaloupe)
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GETTING PREPARED
Great grains
Barley Brown rice Brown rice pasta Buckwheat Natural muesli Oats, unprocessed Quinoa Soy pasta Wholegrain couscous Wholemeal (wholewheat) pasta Wild rice
Lovely legumes
Chickpeas Dried peas and beansblack beans, kidney beans, navy beans, pinto beans, black-eyed peas, cannellini beans, split peas Lentils
Perfect protein
Canned salmon, tuna, sardines and mackerel in water or olive oil Free-range chicken Free-range eggs Free-range turkey Fresh fishmackerel, salmon, sardines, anchovies, ocean trout, tuna Goats milk or sheeps milk cheese feta, goats curd, haloumi, chvre, kefalograviera Goats milk or sheeps milk yoghurt Grass-fed organic lean meats Natural yoghurt Tofu/tempeh
Best bread bets

100 per cent wholegrain breads Dark rye bread Pumpernickel bread Wholegrain pita bread
Flours
Arrowroot powder or cornflour (cornstarch) Baking powder Brown rice flour Rye flour
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Kenji Maeji
GETTING PREPARED
Fabulous face fats
Avocado oil (cold-pressed) Canola oil (cold-pressed) Coconut oil (virgin or unrefined) Extra virgin olive oil (cold-pressed) Flaxseed oil (cold-pressed) Macadamia nut oil (cold-pressed) Sesame oil (cold-pressed) Pumpkin seed oil (cold-pressed) Natural sea saltlook out for Celtic sea salt Pepperwhite, black Tamari (wheat-free soy sauce) Mirin (Japanese rice wine) Miso Red wine vinegar
Sweeten up your life

Agave syrup Applesauce (unsweetened) Brown rice syrup Carob powder Coconut flakes/shredded coconut Coconut milk/coconut cream Dark (bittersweet) chocolate70 per cent cocoa or more Dates (remember dates are sky high on the GI, so enjoy them in moderation and eat them with a protein source like almonds to blunt the bloodsugar response) Date sugar Dried figs Maple syrup Raisins Raw cocoa powder Raw honey Stevia Xylitol
Nutritious nuts and seeds

Almonds Brazil nuts Cashews Hazelnuts Macadamia nuts Pecans Pepitas (pumpkin seeds) Pinenuts Pistachio nuts Sesame seeds Sunflower seeds Walnuts
Season your dishes

Apple cider vinegar Balsamic vinegar Jalapeo chillies MustardDijon, wholegrain
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Spice it up
Basil Bay leaves Chillies Cinnamonsticks and ground Coriander (cilantro), fresh Cuminseeds and ground Curry powder Garlic Gingerfresh and ground Ground coriander Ground nutmeg Ground turmeric Mintfresh and dried Oreganofresh and dried Paprika Rosemary Thyme
Jars and canned stuff

Almond butter Anchovy fillets Canned diced tomatoes Canned legumeschickpeas, lentils, cannellini beans, navy beans, butter beans Capers Hummus Olives Organic chicken stock Tahini (sesame seed paste)
Frozen
Blueberries Cherries Corn Mixed berries Peas Raspberries Strawberries
Drinks
Green tea Rice milk Soy milk Tomato juice Unsweetened apple juice Unsweetened cranberry juice Water
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GORGEOUS
THE
SKIN PLAN

ou might be thinking, I really want to look and feel great, but how am I going to remember all the stuff I need to do? Dont worry, this chapter puts everything weve talked about into a complete program, so you wont have to remember a thing. The idea is that you use the Gorgeous Skin Plan to completely design your own program: you pick and choose what youd like to eat from the breakfast, lunch, dinner and snack options or, if that sounds too hard, you can follow the suggested two-week plan. Flipping through these pages, youll see that its not a restricted eating plan. It certainly doesnt mean going hungry, eating gross food or giving up everything you love. And you wont even have to count kilojoules (calories), measure portion sizes or keep track of each snack along the way. Youll discover that each meal is a balance of good protein, low-GI carbs and yummy good-for-you fats. Plus every meal contains a powerhouse of those beautyboosting phytos, to give your skin a gorgeous glow. The goal is to keep those blood-sugar, insulin and hormone levels in checkthe major key to clear, radiant skin and good health. The Gorgeous Skin Plan is more than just a program for getting a clear, radiant complexion. There are so many other health, body and mind benefits: youll perform better at school, sleep better, have more energy, and be happier and healthier. The benefits of the plan are two-fold: you wont just look great, youll feel great, too. Im not saying its going to be easy. Sometimes it will be tough to give up some of those foods that you love, especially those super addictive sugary snacks, but as you
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THE GORGEOUS SKIN PLAN

go along, it does get easier and more enjoyable, and ultimately its worth the odd sacrifice. Imagine the end result: see yourself in the mirror with clear, radiant, blemish-free skin, feeling fantastic. And once you start seeing these results, youll want to stay on track. Looking good does equal feeling good. Try to follow the plan for a full twelve weeks. I know it sounds like an eternity, but pimples dont pop up overnight.
What happens if you slip up?

On some days youll get it right, on others you wont. Thats normal. Its a fact of life. You cant always be perfect. There are so many temptations and times when you have zero opportunity to prepare anything healthy. Dont worry, even if you slip up occasionally (we all do!), youll still be getting the health and beauty benefits. Keep positive and stay focused and try to stick to the plan as best you can. Follow the overall guidelines and youll learn to avoid the key beauty busters, like sugar, junky carbs, trans and other bad fats, soft drinks, white flour, chips, takeaway, junk and packaged foods. Avoiding sugar, sweets and junky carbs is going to be one of the hardest parts of the program, but remind yourself that high insulin levels promote inflammation and kick-start the whole acne process. During the twelve weeks youll want to get 910 hours of shut-eye each night, keep your stress-meter in check and do some form of exercise that you love. So, dont forget: stress less and sleep more.
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Here are some ways to make sticking to the plan more enjoyable:
Do it together
Ever tried to do some sort of training by yourself? Its tough. So if you can, do it with your best friend or a group of friends. It will make it so much more fun and if you work as a team, youll help keep each other motivated. You could start a Facebook or an email chain. Send each other lists of what youve eaten, how much exercise youve done, and what progress youve made. It will help keep you focused.
Take a shot
Another way to keep you inspired is to take a photo of yourself before you start the plan and again after twelve weeks. Or you can even take one at the start of each month or each week. Sometimes we forget how weve changed and cant see how we look every day. You could also shoot a video or a video log, if thats your thing. Tip: To get the best results, make sure you take the photos in exactly the same situationsfor example, take them wearing the exact same clothing and in the same light. That way it will be easier for you to compare.
Keep note of your success

Remember that everyone is different, so what may work well for your best friend may not work for you. Download
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the personal journal from the Gorgeous Skin for Teens website www.gorgeous-skin-for-teens.com and use it to take note of everything you eat and drink. This can help you get a clearer idea of what might be triggering your acne or making it worse. Also when you feel tempted to stray, keeping a journal can help to keep you focused. Take note of your sleep, stress levels, exercise, moods and any changes in your skin. Do this with your best friend or a group of friends to help keep you motivated. Recording your daily progress will keep you on trackand when people keep a written record of their progress, they tend to get better results. Go to Gorgeous Skin for Teens/Get connected, where you can chat with other teens and share information about what works and what doesnt, and get other tips and ideas.
Goal set
Set a clear goal for yourself. Goals can be a powerful motivator. Theyre like a bridge between knowing what you can do and actually doing it. Your goal could be something like getting lasting blemish-free skin or looking and feeling fantastic.
Get your family in on it

Now, youre going to have to get your whole family involved because its going to be tough to stick to it if everyone else is chowing down on hot chips, pizza and other types of takeaway. The entire family will reap the benefits too.
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Here are some overall guidelines for the Gorgeous Skin Plan: Skip the empty kilojoule (calorie), sugar-filled foods, including soft drinks, doughnuts, bagels, muffins, pastries, sugary cereals and lollies. Ditch the dairy, especially milk, ice cream, full-fat cheeses and any yoghurt packed with sugar or artificial sweeteners. Cut out the junky carbs, like white flour, white breads, white rice, pasta, potato chips, crackers, cakes, biscuits and all sugars. Say goodbye to all junk, takeaway, fast and fried foods, and most packaged and processed foods. Aim for as many servings of colourful fruit and vegies every day as possible. Have at least one salad per day with lots of dark green leaves. Always eat protein with each meal and snack. This balances out blood-sugar levels and will stop you reaching for that sugary snack. Eat lots of different varieties of fish: mackerel, tuna, salmon, sardines, snapper, and aim for at least four servings a week. Use olive oil as your primary oil. Avoid margarine and trans fats, and limit corn, safflower and sunflower oils. Become best friends with the GI chart and avoid too many foods with a score over 50. Combine good protein, good fat and good carbs with each meal and snack. Keep hydrated. Drink at least six to eight glasses of water a day. Add a twist of lemon or lime or a splash of unsweetened apple or cranberry juice.
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GORGEOUS SKIN MEAL GUIDELINES Breakfast
Eating breakfast is an absolute must to keep your bloodsugar levels balanced and to give you energy to start the day. If youre not big on breakfast or dont have much time before school, have some yoghurt with fruit and nuts or whiz up a smoothie. Make sure you always include some protein like yoghurt, eggs or nuts.
TIP
Never, ever skip breakfast. If you dont eat in the morning, your body thinks youre starving and will slow your metabolism down to a crawl to conserve energy.
Lunch
The key to midday energy is to eat vegies and protein, and to top it off with a little good fat. Get as creative as you can with your school lunch. Stuff a wholegrain pita pocket with lots of vegies and some chicken, fish, eggs or tofu. Hummus, toasted pinenuts, macadamia nuts, sesame seeds and walnuts make tasty and healthy additions. See Power Lunch suggestions in this chapter on page 179 for lots more yummy ideas.
TIP
Try to eat at least one salad a day, and go for dark green leafy vegetables, like rocket (arugula), cos lettuce or spinach, to give your skin a real beauty boost.
Dinner
Your dinner choices will depend on what everyone else is having. Where possible, go for fresh fish, free-range chicken, lean organic grass-fed meat and lots of low-GI vegies and whole grains, like brown rice and quinoa. A little garlic, olive oil, lemon juice and fresh herbs will make just about any vegie taste great. If you like to cook, help your mum or dad out. Better yet, surprise everyone by cooking dinner.
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TIP
Its important to always pack some healthy skin snacks for when you get the munchies between meals so that your blood sugar doesnt bounce up and down. Don t go hungry. Eat stuff like dry- roasted almonds, apples, yoghurt, carrots or edamame (boiled soybeans in their skin) to refuel as the need arises.
Snacks
This is the most challenging time to make beauty-friendly choices. There are so many yummy temptations out there and the options seem endless. But remember, giving in to these treats is the easiest way to undo all your good work. Stick to the foods on the snack list. Remember, you can get as creative as you like with the food in the Green light list in the Appendix. Try to follow the overall guidelines, that way youll get the best results. Its actually all so simple: get rid of the bad foods, add the good foods, stress less, move more, and make sure youre getting your zzzs. Thats it. And for twelve weeks watch the transformation take place. * An asterisk next to the menu item indicates that the recipe can be found in Chapter 10.
Breakfast
Choose one or two options: Cavewoman Muesli* with fruit and soy/rice milk or coconut milk/cream Omelette or scrambled eggs with vegies and a piece of fruit cup slow-cooked rolled oats topped with 2 tablespoons chopped almonds/walnuts and fruit Poached or soft-boiled eggs with wholegrain toast, avocado and grilled tomatoes Smoothie with your favourite fruit, yoghurt, soy/rice milk and a handful of walnuts
* * * * *
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* * * * * * * * * * *
Scrambled Tofu* with rockmelon (cantaloupe) slices or other fruit Hot Quinoa Cereal* with soy/rice milk, chopped fruit and crushed nuts, like almonds cup natural yoghurt with your favourite fruit, chopped nuts, like walnuts, and a drizzle of honey Natural Bircher Muesli* with soy/rice milk or coconut cream and fruit Scrambled eggs with spinach, mushrooms and chopped herbs, wholegrain toast and 1 piece of fresh fruit
TIP
Sprinkle some ground cinnamon on your cereal, porridge (oatmeal) or sliced apple to help lower blood-sugar levels.
Lunch
Choose one option: Wholegrain pita pocket stuffed with fresh vegies, avocado and hummus, a handful of roasted almonds, 1 piece of fresh fruit Salad and tuna sandwich on pumpernickel, a handful of trail mix, 1 piece of fresh fruit Grilled chicken breast, salad with dark green leafies, handful of raw nuts and raisins, 1 piece of fresh fruit Can of salmon/tuna/mackerel with salad, 12 slices of gluten-free bread or corn/rice crispbread, hard-boiled egg, 1 piece of fresh fruit Wholegrain sandwich with turkey, cottage cheese, beetroot, lots of fresh vegies, 1 piece of fresh fruit, a handful of trail mix At home options: Lentil and Vegetable Soup*, 2 pieces wholegrain rye bread, 1 piece of fresh fruit
TIP
Don t drink juice on an empty stomach. Juices have double the amount of sugar of fruit and no fibre to slow down the absorption. Remember the goal is to keep bloodsugar levels in check.
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TIP
Toast nuts like almonds in a pan and add them to your salad for extra crunch.
* *
Omelette with fresh vegies, green leafy salad with avocado, wholegrain rye bread or gluten-free bread Superfood Salad* with 1 small can of salmon, wholegrain bread or toasted pita pocket
Pack a power lunch

Okay, so how do you tackle lunch at school, when everyone around you is eating stuff from the tuckshop? First, you need to have the right gearyour lunch box is one of your greatest assets. Make it seriously cool and get as creative and colourful as you can. Ask your mum to buy a good insulated lunch box, a mini reusable freezer pack and lots of different-sized resealable plastic containers. Or you can go for a Japanese lunch box, which has all sorts of interesting compartments. And if you do this with friends, it will be ten times easier. Instead of using a freezer pack, you can freeze half a bottle of water, in the morning top up the other half with water and add it to your lunch box. It will keep your lunch cold and fresh during morning classes, and by lunchtime it will have thawed out and be ready to drink. Lunch prep tips: Soggy sandwiches are no fun. Wash and dry salad vegies, using a paper towel to dry them thoroughly. Spread hummus instead of butterits yummy plus it helps prevent your sandwiches from going soggy. Remember variety is the spice of life. Vary your lunch as much as possible; the same food every day can be boring.
* *
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Prepare as much as possible the night before so the morning rush doesnt come between you and a healthy lunch.
Wraps and sandwiches

You and your friends can have fun stuffing yummy wraps (made with wholegrain pita pockets) and making sandwiches (made with wholegrain, rye or pumpernickel breads). Use your creative talents and see what combinations you can come up with; the only limit is your imagination. Here are some filling ideas: Shredded or grated raw vegies, like cucumber, carrot, celery, beetroot, cos lettuce and spinach Hard-boiled eggs Chicken or turkey breast slices Canned tuna, mackerel, sardines or salmon Sun-dried tomatoes Hummus Tabouli Ricotta or cottage cheese Leftover roast meat with grated carrot, chopped lettuce and chutney Almond butter and grated carrot Chopped cooked chicken with cos lettuce and a healthy homemade mayonnaise made with olive oil Avocado.
* * * * * * * * * * * *
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Sushi rolls
If you want to get seriously adventurous you can make your own sushi rolls. Think of a sushi roll as a sandwich and its sure to get your imagination rolling as to what to fill it with. Sushi rolls are a great way to use up leftover vegies, cooked fish or chicken, and you can try all sorts of ingredient combos. Mix and match the things you love. Have fun with: Vegetarianavocado, red capsicum (pepper), carrot, cucumber, asparagus, pickled ginger Chickenmarinated chicken strips, shredded lettuce, red capsicum (pepper) Seafoodcrab stick or tuna, avocado, red capsicum (pepper), cucumber Tofuthinly sliced cucumber or carrot, avocado, radish, snow pea sprouts, tofu and toasted sesame seeds.
* * * * * *
Other lunch- lifting ideas

Make fabulous feel-full salads. Salads are great in theory. Problem? They often leave you hungry an hour or so later. The trick is to include plenty of protein, which will help fill you up. Try adding nutslike almonds or walnuts; lentils or chickpeastheyre high in protein and fibre and low-fat; ricotta or cottage cheese. Add zip to tuna salad. Try using low-fat cottage cheese instead of mayonnaise. Add chopped apples and grated carrots. If you like curry dishes, add a dash of curry powder. Tamari almonds are great with tuna salad too.
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* * *
Liven up almond butter sandwiches. Sliced bananas are a great addition to an almond butter sandwich or instead of banana, add apple and a little ground cinnamon. Dress up chicken salad. Add apple, pineapple and a mixture of healthy mayonnaise and yoghurt seasoned with curry powder to the chopped chicken. If you want to make a sandwich out of it, take pita bread with you and fill it with the salad just before eating. Make the most of handy hard-boiled eggs. Slice the eggs and spread the bread with a little soy mayonnaise or hummus, add some spicy Dijon mustard, lettuce or chopped watercress.
Bring your thirsty thermos

In winter you can bring along a thermos filled with a hearty lentil and vegie soup to warm you up. In summer or when its hot, blend a delicious fruit smoothie using unsweetened apple juice, strawberries, bananas or other fruits you love. Pour into a thermos, refrigerate and pack it in the morning before school.
Snack pack savers

Bring small meals, like a turkey sandwich, carrots and hummus or almonds with an apple, for any after-school activities or sports stuff and refuel as the need arises. Besides stabilising your energy level, eating food every 34 hours can curb cravings.
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Snacking on nutritious food also improves your mood and helps you stay sharper and more focused. And as a bonus, eating continuously throughout the day keeps your metabolism fired up. Here are some ideas to get you through those tummy rumbles late morning and early afternoon:
* * * * * * * * * * * * *
Nuts (like almonds or walnuts). Lots of schools have banned nuts because some kids have severe lifethreatening allergies to the slightest trace of nuts. Check with your school first to see if its okay to bring nuts along Lentils (add some spice with salt, onion powder and chilli powder) Chickpeas (season with chilli powder and paprika) Dried fruit (like apple rings and apricots) Chopped fruit (like apples or pineapple) Natural yoghurt Banana chips Homemade trail mix Sushi rolls Hard-boiled eggs Mini rice cakes with hummus Vegies (like baby carrots, celery, strips of capsicum [pepper], cauliflower, broccoli) in one sealable container and a dipping sauce (like hummus) in another Celery sticks filled with cottage cheese and raisins.
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Choose snacks wisely
Make your snacks as nutrient-dense as possible. Look for food that is high in fibre, contains lean protein and unsaturated fatlike cottage cheese with fresh fruit, half an apple with almond butter, or a couple of high-fibre crackers with almond butter or hummus. Snacks that are packed with sugar or junky carbs (like lollies or potato chips) will give you a quick burst of energy, but then youll crash and end up feeling even more tired and sluggish later on. Choose fresh foods such as fruit, vegies and nuts, which have far more nutrientsand fewer kilojoules (calories)than packaged stuff.
P lan ahead
If you decide exactly what youre going to snack on that afternoon, youre a lot less likely to eat something sugary from the vending machine or the tuckshop when youre ravenous. Bring a couple of snacks with youan apple, yoghurt, raw almonds or edamame (boiled soybeans in their skin).
Smarter ways to snack

Make an event out of snacking. Sit down, put the food out on a plate, and drink a glass of water first. This will force you to eat slowly and your mini meal will feel far more substantial.
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Mixed nuts
F Better
A 50-g (1-oz) chunk of dark (bittersweet) chocolate contains the same amount of fat, but dark (bittersweet) chocolate is rich in antioxidants, which is good for you and your skin.
D Bad
The average nut mix has protein and good fats, but a handful of twenty nuts packs 775 kilojoules (185 calories) and 17 g ( oz) of fat.
F Better
Replace half the amount of nuts with dried cranberries and raisins. Youll get more skin-friendly antioxidants with only half the fat.
C Best
Have half the amount of dark (bittersweet) chocolate, melt it and drizzle it over strawberries. Youll get an iron boost from the strawberries plus lots of vitamin C.
C Best
Stir the nuts and fruit into natural yoghurt for extra protein and calcium. This snack will fill you up for longer.
Chips
D Bad
Just 50 g (1 oz) of chips has 1050 kilojoules (250 calories) and 15 g ( oz) of fat. Theyre usually packed with salt, trans fats and artificial additives too.
Chocolate
D Bad
A 55-g (2-oz) chocolate bar has 1215 kilojoules (290 calories) and 16 g ( oz) of fat. It may be rich, but it wont satisfy you for long.
F Better
Plain rice crackers cut out half the amount of fat and kilojoules (calories).
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C Best
Opt for rice crackers (or a small portion of plain corn chips) and dip them into hummus or salsa. Salsa is fat-free and rich in vitamin C.
Beating pre- meal munchies

Sometimes waiting to cook or eat a meal can trigger the munchies. So use some of the snack ideas weve just discussed or chop up some raw vegies, such as carrot, cucumber, zucchini (courgette) or broccoli, and dip them in almond butter or hummus.
Lollies
D Bad
Sure they may be fat-free, but just one innocent looking jelly frog or a strawberries and cream has more sugar than a sugar cube. And we all know what sugar does to our skin.
Dinner
* * * * *
F Better
Opt for some dried fruit, like figs or dates stuffed with almonds, or a few pieces of dark (bittersweet) chocolate.
C Best
Go for a sugar hit from nature. Munch on an apple, some pineapple or an orange with some raw almonds.
Grilled salmon brushed with a little olive oil with stir-fried vegies and garlic and steamed brown rice Cajun Chicken with Avocado, Lime and Chilli Salsa*, mixed green salad, Sweet Potato Mash* and couscous Tomato and vegetable pasta sauce with wholegrain/corn/rice pasta, mixed salad Swordfish with Herbs* with couscous or quinoa, roast vegies and salad Grilled Red Snapper with Tomato Salsa* with steamed spinach drizzled with olive oil, small mixed green salad with avocado
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* * * *
Spicy Carrot Soup* with Moroccan Beef Salad* Grilled Miso Salmon* with Sweet Potato Mash* and stir-fried vegies Vegetable and Tofu Stir-fry*, small mixed green salad with avocado, brown rice or rice noodles Sensational Salmon Burger* with Spicy Sweet Potato Fries*, green leafy salad
pepper, ginger, cumin, ground coriander, lemon pepper, cinnamon, turmeric, pepper and sea salt; seeds toasted sesame seeds, crushed pepitas (pumpkin seeds); and flavouringstamari (wheat-free soy sauce), orange, lemon or lime juice and crushed garlic.
Sweet stuff
Spice it up
Adding flavourful herbs and spices to your foodinstead of butter, oils, creamy marinades and other highkilojoule (high-calorie) optionsnot only cuts down on the number of kilojoules (calories) you eat, it also boosts the flavour of your food. And, perhaps most important of all, herbs and spices have great health benefits from soothing your digestion to helping maintain healthy blood-sugar levels and theyre high in antioxidants. You can make any meal exciting by adding fresh herbsbasil, bay leaves, coriander [cilantro], dill, parsley, oregano, tarragon, thyme, sage, rosemary and mint; spicescayenne
* * * * * * * * *
Grilled Figs with Macadamia Nuts and Ricotta*, soy yoghurt or coconut cream Cocoa Banana Frozen Dessert* Peaches and Strawberries with Honey Ricotta* Peaches with Macadamia Nuts and Almond Cream*
Smart snacks
Choose from the following: Almond, Coconut and Banana Power Muffins* Yoghurt Pops* Bliss Balls* Banana Oat Bars* Wedges of apple or pear dipped in almond butter
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Eat your colours: bright is best
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Kenji Maeji
When you feel like FOR something sweet, GORGEOUS SKIN TEENS take a sugar hit from nature
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Kenji Maeji
* * * * * * * * * * * * * *
Rice cakes topped with mashed avocado, hummus or almond butter Make a mix of your favourite raw nuts (add some Brazil nuts or walnuts for extra crunch), shredded coconut, dates, sunflower seeds, pepitas (pumpkin seeds), raisins, banana chips, dried cranberries, etc. Natural yoghurt with fruit and raw nuts Raw almonds/raw unsalted macadamia nuts/raw walnuts Fresh blueberries sprinkled with almond slivers Dry-roasted soybeans or chickpeas Hard-boiled egg Blueberry Smoothie* 2 dried figs with half a dozen almonds 1 cup cherries Corn or rice crispbreads spread with hummus 2 tablespoons tamari-roasted almonds Raw vegetable sticks dipped in hummus Soy yoghurt (add a few raw nuts or fruit)
* * * * * *
Edamame (whole green soybeans boiled in their skins for 10 minutes in salty water) 1 handful of almonds with 1 piece of fresh fruit, like an apple or a pear A few pieces of dark (bittersweet) chocolate (70 per cent cocoa or more) cup frozen red grapes Low-GI fruit, like pear and apple Baked sweet potato
TIP
Make sure you dont eat rice cakes plain because they are high GI and will push up your blood-sugar levels.
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Kenji Maeji
Start your day with a spinach omelette, packed with protein and fantastic phytos

Power bites
Mixed raw nuts keep you energised throughout a long study session. The healthy fats found in nuts help suppress the hormone that makes you feel hungry. Just make sure you dont overdo it: nuts are packed with healthy fats, but anything more than a handful will mean a lot of kilojoules (calories). Keep a bag of dry-roasted almonds in your school bag and snack on a handful rather than hitting the vending machine. You can also blend almond butter into smoothies or use it in place of peanut butter to make a yummy wholegrain sandwich.
* * *
Freshly juiced vegetable and low-GI fruit juices, like carrot, tomato, apple, pear, lemon, ginger, beetroot and celery Unsweetened chai tea Soy/rice milk smoothies
The Gorgeous Skin P lan

Remember, when making any meal or snack you want to include the following: Lean protein Good fats Good (low-GI) carbs Its a simple as the ABC. Well call it the PFC (protein, fat and carbs) instead!
Beauty drinks
* * * * *
Water with a squeeze or wedge of lemon, orange, lime or a mint leaf Sparkling mineral water with a splash of unsweetened apple, grapefruit, orange, cranberry or grape juice and a twist of lime Green tea Fresh juices diluted with water (not on an empty stomach) Herbal tea (organic if possible)
The daily do-gooders

Perfect protein
Deep-sea fish, such as salmon, tuna, mackerel and sardines, free-range turkey and chicken, organic lean meat, organic eggs, whole unprocessed soy products, and organic yoghurt.
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Fabulous fats
Cold-pressed extra virgin olive oil, avocado oil, macadamia nut oil, flaxseed oil and coconut oil; fresh raw nutsalmonds, hazelnuts, pecans, macadamia nuts and walnuts; seeds sunflower, linseeds (flaxseeds) and pepitas (pumpkin seeds), olives and avocados.
Follow the PFC rule

Check that every meal and snack has got a combination of good protein, low-GI carbs and fat so that there is a long and slow build-up of blood-sugar levels to sustain you for hours. If youre wondering about basic proportions, theres a great and relatively simple way to figure it out that was developed by Dr Barry Sears. Its called The Zone. In the ideal Zone way of eating, each snack or meal should have approximately the following ratios: 40 per cent low-GI carbs, 30 per cent protein and 30 per cent fat. An easy way to ensure these ratios is to visualise that about one-third of your plate should be protein (about the size and thickness of your palm) and the remaining two-thirds should be carbs. Add a few nuts or a little olive oil for the fat content, and you have a meal thats approximately in The Zone. The Zone way of eating helps control your insulin levels, which is great news for your skin, and also stabilises your body weight by helping you burn your body fat, balance out energy levels and keep you satisfied for longer.
Good carbs
Rocket (arugula), spinach, cos lettuce, broccoli, asparagus, beans, tomatoes, mushrooms, sweet potatoes, capsicums (peppers), cauliflower, carrots, zucchini (courgette), cherries, blueberries, plums, kiwifruit, peaches, pears, apples, rockmelon (cantaloupe), rolled oats, rye and other wholegrain breads, brown rice, quinoa, barley, chickpeas, lentils, millet, buckwheat, wild rice and wholegrain pasta.
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DAY 1: MONDAY
Breakfast
* * * *
Cavewoman Muesli* topped with your favourite fruit, like a handful of berries or half a grated apple. Serve with soy milk, almond milk, rice milk or coconut cream/milk
TWO-WEEK PLAN
Along with eating well, make sure you get enough shut-eye, relax daily and do some form of exercise. * An asterisk next to the menu item indicates that a recipe can be found in Chapter 10.
Lunch
Wholegrain pita pocket stuffed with salmon or tuna, fresh vegies (grated carrot, beetroot, cucumber, red capsicum (pepper)) avocado and hummus Handful of dry-roasted almonds 1 piece of fresh fruit
Dinner
* * * Throughout the day * * *
Grilled salmon with Greek Salad* (save some salmon for your salad tomorrow) cup cooked brown rice, couscous or quinoa Peaches with Macadamia Nuts and Almond Cream*
Snacks mid-morning/after school (from snack list) Some form of exercise, e.g. running, swimming, tennis, netball Daily chilling (yoga, meditation or doing nothing)
Focus on positive things like, Wow, Ill look and feel so great by kicking the junky carbs and sugars.
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TIP
Before school, jump rope for a few minutes to get your blood moving. You ll feel better and it will improve your ability to concentrate during the day.
DAY 2: TUESDAY
Breakfast
* * Lunch * * * * Dinner * * * * * * * *
2 poached or soft-boiled eggs with avocado mashed on rye wholegrain toast, grilled tomatoes drizzled with olive oil 2 slices of rockmelon (cantaloupe) or a piece of fruit
Baby spinach, tomatoes, green and red capsicums (peppers), broccoli and grated carrot salad with grilled flaked salmon (from the night before) Handful of homemade trail mix Hard-boiled egg 1 piece of fresh fruit
Cajun Chicken with Avocado, Lime and Chilli Salsa* Mixed green salad with dark green leaves and olive oil Mash Sweet Potato* Couscous Fresh blackberries and raspberries or any other fruit in season served with natural yoghurt or soy cream and almond slivers
Smile!
A smile creates instant beauty that radiates from the inside out.
Throughout the day

Snacks mid-morning/after school (from snack list) Some form of exercise, e.g. running, swimming, tennis, netball Daily chilling (yoga, meditation or doing nothing)
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DAY 3: WEDNESDAY
Breakfast
TIP
After school, jump and dance on an exercise trampoline while listening to music. This is a great way to get the blood circulating to your brain so you can focus better on your homework.
Slow-cooked (not instant) rolled oats with grated apple or mixed berries and ground cinnamon. Toss in the fruit during the last few minutes of cooking time to keep it fresh. Add some crushed walnuts and serve with soy milk, rice milk, almond milk or coconut cream/milk
Lunch
* * * Dinner * * * * * * * *
Wholegrain sandwich with sliced turkey, cottage cheese and loads of your favourite vegies Yoghurt with honey and raw nuts Pear or an apple
Swordfish with Herbs* Steamed spinach drizzled with olive oil Small mixed green salad with avocado Couscous, quinoa or brown rice Dried figs, handful of raw or dry-roasted almonds
Oats out toxins

Rolled oats are packed with fibre, which helps stabilise your blood sugar and keep you regular. Both help prevent blemishes.
Throughout the day

Snacks mid-morning/after school (from snack list) Exercise Daily chilling
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De-puff
If you wake up in the morning feeling perky but your eyes still look puffy, then pass on the salt-filled foods, like soy sauce and chips. Salt intake causes tissues around the eyes to retain fluid, so youll get puffy peepers. Also, sleep on your back and use a firm, elevated pillow. This will prevent fluids from pooling into your facial tissues at night too. In the morning youll wake up looking just as alert as you feel.
DAY 4: THURSDAY
Breakfast
* * Lunch * * * Dinner * * * Throughout the day * * *
Blueberry Smoothie* 1 piece of fresh fruit
Wholegrain pita pocket stuffed with tabouli, chopped lettuce, grated carrot and cucumber and hummus Handful dry-roasted almonds 1 piece of fresh fruit
Roast lamb with roast sweet potato, onions, garlic, carrots and pumpkin (squash) Green leafy salad with olive oil and lemon juice dressing Peaches and Strawberries with Honey Ricotta*
Remember: your face mirrors what you eat. Choosing the right food can actually make you prettier.
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DAY 5: FRIDAY
Breakfast
Eat for whiter teeth
When you have no time to brush between meals, munch on crunchy fruit and vegies, like carrot, celery or apple. They make you salivate, flushing away particles that can stain your pearly whites.
Cavewoman Muesli* with grated apple or a handful of fresh or frozen berries, served with soy/almond/rice milk or coconut cream/milk
Lunch
* * * * Dinner * * * * * * *
Wholegrain pita pocket stuffed with canned salmon or tuna, grated carrot, beetroot, cucumber, chopped red capsicum (pepper), avocado and hummus Handful roasted macadamia nuts Hard-boiled egg 1 piece of fresh fruit
Sensational Salmon Burger* Spicy Sweet Potato Fries* Green leafy salad 2 slices of rockmelon (cantaloupe)
Think colour
Try to eat as many bright and vibrantly coloured fruit and vegies as possible over the next twelve weeks.
Throughout the day

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DAY 6: SATURDAY
Breakfast
cup natural yoghurt with fresh fruit (choose one or mix in rockmelon (cantaloupe), honeydew melon, berries, peaches, plums or pears). Sprinkle with slivered almonds or chopped walnuts and drizzle with a little raw honey to sweeten if needed. Add 2 tablespoons freshly ground linseeds (flaxseeds)
Lunch
* *
Go green
Green leafy vegies are the most potent acnefighting food on the planet because they contain loads of zit-zapping zinc and they pack in more nutrients than any other food.
Fresh spinach salad with thinly sliced free-range chicken or turkey. Add strips of red capsicum (pepper), mushroom and onion. Sprinkle sunflower seeds on top and toss with extra virgin olive oil, lemon and fresh herbs 2 slices of wholegrain rye or gluten-free bread spread with avocado or hummus
Dinner
* * * * * * * *
Spicy Carrot Soup* Moroccan Beef Salad* Green leafy salad Rice noodles Grilled Figs with Macadamia Nuts and Ricotta*
Throughout the day

Snacks mid-morning/afternoon (from snack list) Exercise Daily chilling
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DAY 7: SUNDAY
Breakfast
* * * Lunch * * * Dinner * * * Throughout the day * * *
Omelette or scrambled eggs with vegies, like spinach and mushrooms 2 pieces of wholegrain rye toast 1 piece of fresh fruit
Beauty buster
Sleeping in your make-up makes for a dull complexion come morning. Your skin needs that time to turn over cells, but if pores are blocked, that cant happen. Leaving sweat on your skin is also an open invitation to pimples.
Superfood Salad* Lentil and Vegetable Soup* Handful of raw almonds, pecans and raisins
Cajun Chicken with Avocado, Lime and Chilli Salsa* Steamed green beans and a salad of dark green leafy vegetables Cocoa Banana Frozen Dessert*
Go for lots of fibre-rich foods. Fibre stabilises blood sugar and prevents insulin spikes.
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DAY 8: MONDAY
Breakfast
Get moving
Aim for an hour of exercise at least five times a week. And for those of you who arent too keen on exercise, dont think of it as exercise. Think: making friends, feeling stronger, living longer and looking fantastic.
* * * Lunch * * * Dinner * * * * * * * *
Scrambled Tofu* 2 slices of wholegrain rye or gluten-free toast 1 piece of fresh fruit
Wrap with turkey, chicken, tofu or cheese and vegetables 1 apple or pear Handful of raw unsalted nuts
Grilled Miso Salmon* Broccolini Stir-fry* Large green salad Couscous, brown rice or rice noodles 2 slices of rockmelon (cantaloupe)
Throughout the day

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DAY 9: TUESDAY
Breakfast
Hit the sack early
How are you supposed to radiate good health and great skin if you are too tired to even hold your eyelids open? Being tired slows circulation, which diminishes your skins sheen and radiance. A good 910 hours of sleep will get you ready for the day ahead. Then you can conquer life with those peepers shining bright!
Natural Bircher Muesli* served with your favourite fruit and soy/rice milk, coconut cream or natural yoghurt
Lunch
* * * Dinner * * * * * * * *
Wholegrain pita pocket stuffed with canned tuna, fresh vegies and hummus Handful dry-roasted almonds or macadamia nuts 1 piece of fresh fruit
Grilled Red Snapper with Tomato Salsa* Spicy Sweet Potato Fries* Green salad cup brown rice or wild rice Small fruit salad of low-GI fruits with natural yoghurt
Throughout the day

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Love your face the way it is
If all you ever do is focus on the things that you dont think are perfect, you cant make peace with yourself and focus on your best features. When you have a vision of yourself as you are, rather than as you think you should be, youll recognise your unique beauty.
DAY 10: WEDNESDAY

Breakfast
* * * Lunch * * * Dinner * * * * Throughout the day * * *
Scrambled eggs with spinach, mushrooms and chopped herbs Wholegrain toast or toasted pita pocket 1 piece of fresh fruit
Salmon and salad sandwich on pumpernickel or rye bread Handful of homemade trail mix 1 piece of fresh fruit
Nut-crusted Tuna* cup steamed brown rice Salad of baby spinach, avocado and toasted pinenuts Mixed fresh berries with ginger sauce
Hydrate. Water plumps up skin cells, which makes your skin soft and supple, your complexion clear and radiant. Water also flushes out toxins, which keeps your body from retaining excess fluid, so you wont feel bloated.
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DAY 11: THURSDAY
Breakfast
Walk tall
Studies show that good posture can enhance your appearance and self-esteem. Keep your back straight, your chin up and your eyes forward. Standing up straight and not slouching shows confidence.
* * * *
Cavewoman Muesli* served with soy/rice milk, coconut cream/milk or natural yoghurt and your favourite fruit
Lunch
Sliced turkey breast on wholegrain rye bread with cos lettuce, tomato, cucumber, radish and green capsicum (pepper) 1 piece of fresh fruit Handful of raw nuts
Dinner
* * * * Throughout the day * * *
Pumpkin Soup with Macadamia Nuts* Grilled fresh fish Rocket (arugula), sliced tomatoes, thickly sliced red onions and black olives. Toss salad with a dressing of olive oil, red wine vinegar and a little finely chopped garlic Apple with Almond Cream*
Go slow. Eating slowly gives your body the time it needs to register that its full, which curbs overeating.
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Crunch all you want
Carrots are bursting with beta carotene. Your body turns beta carotene into skin-smoothing vitamin A, a key to keeping dry, acne-prone and flaky skin at bay.
DAY 12: FRIDAY

Breakfast
* * Lunch * * Dinner * * * * * *
2 poached eggs on wholegrain rye toast Baked tomato with olive oil and basil
Grilled chicken breast with small avocado, cucumber, spring greens, tomatoes, spring onions (scallions) and lime juice salad 1 piece of fresh fruit
Vegetable and Tofu Stir-fry* cup steamed brown rice Grilled Figs with Macadamia Nuts and Ricotta* or Almond Cream*
Throughout the day

Want to banish bacnebreakouts on your back and shoulders? Keep your hair off your neck and back as much as possible. Oh, and steer clear of conditioners that contain panthenol: its a pore-clogger.
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DAY 13: SATURDAY
Breakfast
* *
ruby grapefruit Scrambled Tofu* served with wholegrain sourdough toast or toasted pita pocket
Lunch
* * * Dinner * * * Throughout the day * * *
Superfood Salad* with Tomato Basil Dressing* 1 piece of fresh fruit Dried figs and 1 handful dry-roasted almonds
Chicken, Vegetable and Barley Soup* Spinach salad Cocoa Banana Frozen Dessert*
Rosy lips
Brush your lips. Do this whenever you brush your teeth. Brushing removes dead skin and gives your lips great natural colour.
Drink up. S leepiness and fatigue can be signs of dehydration, so drink plenty of water throughout the day. Add a splash of unsweetened cranberry or apple juice or zest it up with a twist of lemon or lime.
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DAY 14: SUNDAY
Breakfast
* * Lunch * *
Get sweaty
Sweating helps your skin flush out toxins, that make it look dull and blotchy, and brings fresh nutrients and oxygen to your skin.
2 poached or soft-boiled eggs, avocado mashed on wholegrain rye toast, grilled tomatoes drizzled with olive oil 2 slices of honeydew melon or rockmelon (cantaloupe)
Salad Nicoise* 1 piece of fresh fruit
Dinner
* * * * Throughout the day * * *
Grilled fish, free-range chicken or lean meat Barbecued Asparagus with Tomato Salsa* Small mixed green salad Dried figs and almonds
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Congratulations! Youre two weeks on your way to the best skin ever. Youll be sparkling with vitality and feeling fantastic. Reward yourself. Take a long, luxurious bubble bath, paint your nails or buy a new lip-gloss, comic or a CDwhatever makes you feel good. Even the smallest indulgence can make a difference to how you look and feel. When you feel good on the inside, you look good on the outside. When asked to comment on the subject of beauty, the late actress Audrey Hepburn offered the following advice: For attractive lips, speak words of kindness. For lovely eyes, seek out the good in people. For a slim figure, share your food with the hungry. For poise, walk with the knowledge youll never have to walk alone. There will be all sorts of situations that can sidetrack you along the way, like parties, eating out with friends and family, or even studying for exams. Of course, you cant avoid all potential danger zones, but heres a few ways to help keep yourself on track.
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Danger zone 1: eating out
Dont panic! Its easy to stick to the basic guidelines when youre eating out. In Australia, weve got lots of great seafood, fresh vegies and stacks of other super healthy foods. If you are going out with friends, steer them to places where you can opt for healthy choices. Modern Australian, Mediterranean, Middle Eastern and Asian restaurants are your best bets when eating out. Go for fish, chicken and vegetables that are grilled, roasted, steamed, poached or lightly sauted. Avoid anything battered (battered food soaks up lots of bad fats). Choose a salad with a simple dressing of olive oil and lemon juice or some low-GI vegies, such as mushrooms, asparagus or green beans. Steer clear of bread, potatoes, pizza, pastas, creamy sauces and, of course, anything fried. Just forgo the white rice (apart from long-grain white or basmati rice) and noodles as they are generally high GI. Also beware of sauces, like teriyaki, which are loaded with sugar. When in doubt, always ask. Beware of any dishes stir-fried in bad skin fats, and avoid MSG (monosodium glutamate). MSG is a man-made food additive thats used to enhance the flavour of food. But its also known to cause all sorts of side effects like headaches, dizziness, chest pain, nausea and fatigue. MSG is an excitotoxin, which as the name suggests is a substance that can overexcite nerve cells, potentially causing damage. High levels of MSG have been shown in animal studies to damage certain areas of the brain. On top of that, researchin animals anyway suggests that MSG may cause weight gain.
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Before your meal enjoy a glass of water with a twist of lemon or lime. Remember soft drinks are a pure sugar rush and are a definite no-no if you want great skin.
Banish the bread basket

The worst part of any restaurant meal is the bread basket. Typically you arrive and there it is: that crusty, tempting, yummy smelling bread thats placed before your starving stomach. Bread, especially the refined white kind, is loaded with junky carbs which, remember, will spike your blood sugar, especially on an empty stomach. If you absolutely cant resist, ask for a little wholegrain, rye or sourdough bread, and dip it in some olive oil and balsamic vinegar, which help slow the absorption of carbs.
Danger zone 2: parties

It probably isnt hard to guess that party food isnt exactly great skin fare, so its important to plan ahead. Whatever you do, dont arrive at a party starving. Its just too easy to down a whole bowl of potato chips or Twisties without even thinking. Eat a small healthy snack or meal before going out, so you dont obsess about not eating. And stick to healthier options when you are there, like olives, unsalted nuts, corn chips and salsa, and vegetable sticks with hummus. If you absolutely cant resist, dont deprive yourself, just limit your portion size. Forgoing the foods that you really love will only backfire, make you unhappy, and cause you to pig out even more. Eat a small amount of what you love, and really enjoy it.
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TIP
A small amount of fat, like a dash of olive oil, a square of cheese or a handful of nuts, helps to slow the spike in blood sugar after a meal, so it kind of acts like a metabolic regulator.
Small amounts of anything are okay every now and then. In the long run its what you do every day that counts. But remember, if you have bad acne, try and steer clear of sugar and junky carbs. If you do indulge, dont eat them on an empty stomach. A bagel and a soft drink is not a good choice: theres no protein, fibre or good fats to hold back the great surge of sugar. Youll be hungry again in a few hours and possibly irritable tooand it will do absolutely nothing to contribute towards your inner and outer glow. A better choice would be an apple and cinnamon bagel topped with low-fat ricotta, cottage or cream cheese, with a handful of raw almonds, and an unsweetened apple juice. Or a bagel with smoked salmon and low-fat cream cheese with a sparkling mineral water. Armed with all this information, youll find it easy to make smart food choices. And it will get easier as you go along. Remember: eating healthy isnt about being perfect 100 per cent of the time; its about doing the best you can do every day.
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GORGE OUSSKIN RECIPES

Breakfast Cavewoman muesli Natural Bircher muesli Hot quinoa cereal Almond milk Blueberry smoothie Scrambled tofu Snacks Almond, coconut and banana power muffins Bliss balls Banana oat bars Strawberry freeze Chocolate walnut shake The ultimate summer skin smoothie Yoghurt pops Edamame (boiled soybeans in their skin) Soups Lentil and vegetable soup Pumpkin soup with macadamia nuts Spicy carrot soup Chicken, vegetable and barley soup Salads Superfood salad Salad Nicoise Greek salad Salad dressings and sauces Salsa Avocado salsa Tomato basil dressing Flaxseed dressing
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* * * * * * * * * * * * * * * * * * * * * * * * *
Chicken Cajun chicken with avocado, lime and chilli salsa Red meat Moroccan beef salad Vegetable Vegetable and tofu stir-fry Sweet potato mash Spicy sweet potato fries Broccolini stir-fry Barbequed asparagus with tomato salsa Dips Creamy hummus Guacamole Baba ghanoush Desserts Cocoa banana frozen dessert Peaches and strawberries with honey ricotta Grilled figs with macadamia nuts and ricotta Peaches with macadamia nuts and almond cream
* * * * * * * * * * * * * * * * * * * *
Fish Swordfish with herbs Grilled miso salmon Sensational salmon burgers Swordfish with mango salsa Grilled red snapper with tomato salsa Nut-crusted tuna
GORGEOUS SKIN RECIPES
BREAKFAST
Cavewoman muesli
This is yummy served with rice milk, soy milk, almond milk or coconut cream/milk and fruit such as grated apple, berries or sliced banana. Serves 4
Natural Bircher muesli

Serves 4
* * * * * *
1 cup chopped raw almonds or almond meal 1 cup chopped raw cashews 1 cup hazelnut meal 1 cup sunflower seeds 1 cup shredded coconut 1 cup brown rice puffs or flakes, optional
* * * * * * *
cup rolled oats cup filtered or mineral water 2 tablespoons lemon juice 2 tablespoons natural yoghurt, plus extra 2 Granny Smith or red Fuji apples, cored and grated 12 tablespoons raw or lightly toasted nuts (almonds, walnuts or pecans) raw honey, to taste
Soak rolled oats in water overnight. Next morning, add remaining ingredients and mix well. Serve immediately with extra yoghurt and freshly chopped fruit, like strawberries and pears.
Preheat oven to 180C (350F/gas 4). Combine all ingredients in a large bowl and mix well. Spread thinly on a baking tray and bake in oven for 10 minutes or until golden. Remove from oven and allow to cool. Store in an airtight container in the fridge.
(Recipe courtesy of the Pro Health Clinic, Sydney)
Hot quinoa cereal

Serves 2
* * * * *
1 cup quinoa 2 cups water cup thinly sliced apple cup raisins teaspoon ground cinnamon
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* * *
soy milk, rice milk or coconut milk, to serve raw honey or agave syrup, to taste 1 tablespoon chopped almonds or walnuts
Blueberry smoothie
Serves 1
Rinse quinoa and add to water in a saucepan. Bring to the boil. Reduce heat and simmer for 5 minutes. Add apple, raisins and cinnamon and simmer for 10 minutes or until water is absorbed. Serve with milk, sweeten with honey or agave syrup and scatter nuts on top.
* * * * * * * * *
cup natural yoghurt cup soy milk or rice milk handful of frozen or fresh blueberries cup filtered water 1 tablespoon almonds or walnuts 2 ice cubes frozen or fresh peaches or other fruit of choice, optional 1 banana, optional 1 tablespoon flaxseed oil, optional
Almond milk
Makes 2 cups or 500 ml
Combine all ingredients in a blender and whiz vigorously until smooth.
* *
1 cup raw almonds 2 cups filtered or mineral water
Scrambled tofu
Serves 4
Place almonds in a blender and blend to make almond meal. Add water and blend for 1 minute. Strain through cheesecloth or a strainer and store in an airtight container. It will keep for 35 days. Reserve the almond pulp for muffins or a crumble topping.
* * * * *
1 tablespoon olive oil or coconut oil onion, finely chopped medium chopped green capsicum (pepper) medium chopped red capsicum (pepper) 6 mushrooms, chopped or 1 cups mixed mushrooms, shiitake, button or field mushrooms
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* * * * * * *
450 g (1 lb) firm tofu, drained and mashed with a fork 1 tablespoon mirin (Japanese rice wine) 1 tablespoon tamari (wheat-free soy sauce) 1 teaspoon dried or finely chopped fresh basil teaspoon granulated garlic teaspoon curry powder freshly ground black pepper
* * * * * * * * *
cup shredded coconut 1 cup brown rice flour 1 teaspoon baking powder cup coconut oil 2 ripe bananas, mashed 2 eggs 1 cup soy milk 12 tablespoons xylitol, optional flaked almonds or shredded coconut, to decorate
Heat oil in a saucepan, add onion, capsicums (peppers) and mushrooms and saut for 3 minutes. Add tofu, mirin, tamari, basil, garlic and curry powder and cook for 5 minutes, stirring frequently. Adjust seasoning to taste and serve.
Preheat a fan-forced oven to 170C (325F/gas 3) or a regular oven to 200C (400F/gas 6). Combine dry ingredients in a large bowl and mix well. Combine oil, bananas, eggs, milk and xylitol, if using, in a separate bowl and whisk well. Add wet ingredients to dry ingredients and mix well. If batter is too dry, add more soy milk. Spoon into non-stick muffin tins or into paper-lined muffin moulds. Sprinkle top with almond flakes or shredded coconut. Place in oven and bake for 20 minutes or until golden brown. Allow to cool on a wire rack and keep in the fridge in an airtight container. They will keep for 5 days. To reheat, place them in the oven for a few minutes.
SNACKS
Almond, coconut and banana power muffins
Makes 12
* * *
1 cup almond meal cup sunflower seeds cup whey protein
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Bliss balls
Makes 15 balls
Banana oat bars

Makes 8
* * * * * * *
1 cup sunflower seeds cup almonds cup agave syrup or pitted, chopped dates 35 tablespoons carob or pure cacao powder pinch of sea salt pinch of ground nutmeg and/or ground cinnamon sesame seeds, shredded coconut or extra carob powder
* * * * * * *
2 cups rolled oats (not instant) cup shredded coconut cup raisins or pitted, chopped dates cup chopped walnuts 2 large ripe bananas, mashed cup unsweetened applesauce, optional 1 tablespoon date sugar, optional
Preheat oven to 180C (350F/gas 4). Lightly grease a 20 cm 30 cm (8 inches 12 inches) slice tin. Combine ingredients in a large bowl and mix well. Press dough into prepared slice tin and bake for 30 minutes or until golden brown. Cool on a wire rack. When completely cool, slice into squares or bars and serve.
Place sunflower seeds and almonds in a food processor and whiz until mixture resembles fine breadcrumbs. Mix with agave syrup or dates, carob or cacao powder, salt and nutmeg and/or cinnamon. Get about 12 tablespoons of mixture and shape it into a nice round ball. At this point you may roll each ball in sesame seeds, shredded coconut or carob powder. Continue this process with remaining mixture. Place bliss balls in the fridge or freezer until ready to eat.
Strawberry freeze
Serves 2
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* * * * *
cup vanilla soy milk 2 frozen ripe bananas 1 cup frozen strawberries dash of vanilla extract, optional 1 tablespoon ground linseeds (flaxseeds), optional

Place all ingredients in a blender or food processor and blend until smooth and creamy.
Yoghurt pops
Serves 2
Chocolate walnut shake

Serves 2
* *
1 cup natural yoghurt cup blended fruit of choice like peach, strawberries or passionfruit
* * * * * *
cup crushed ice 2 ripe bananas, mashed 1 cup unsweetened apple juice 1 cup soy milk 2 tablespoons pure unsweetened cocoa or carob powder 4 tablespoons walnuts
Throw all ingredients into a blender or food processor and blend until smooth.
Pour natural yoghurt mixed with your favourite blended fruit into small disposable paper cups, cover the cups with plastic wrap, insert a craft stick through the plastic and into the yoghurt and freeze. Once frozen, remove the plastic wrap and peel away the paper cup. Enjoy! This works equally well substituting your favourite fruit juice for the yoghurt.
The ultimate summer skin smoothie

Serves 12
Edamame
Serves 2
* * * * * *
cup diced mango cup diced papaya cup unsweetened apple juice 1 teaspoon lime juice 1 teaspoon raw honey or agave syrup cup crushed ice
* * * *
5 cups water 1 tablespoon coarse sea salt 250 g (9 oz) soybeans in shells (edamame beans), rinsed sea salt, to serve
Bring water to the boil in a large saucepan. Add coarse salt and
Combine ingredients in a blender, puree until smooth and serve.
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soybeans and boil for 35 minutes or until tender. Drain, cool, and sprinkle with a little sea salt. Serve, squeezing beans out of shells.
* * * *
tablespoon sea salt 8 cups water 12 cups shredded cabbage 1 tablespoon balsamic vinegar
SOUPS
Lentil and vegetable soup
This hearty soup is easy to prepare and is ready to eat in under an hour. It can be halved if desired or the whole recipe can be made and part put in the freezer to be available for another meal. Serves 8
Heat olive oil in a large heavy-based saucepan over medium-high heat, add onion, carrots, sweet potato and celery and cook until onion is softened. Add garlic and cook, stirring occasionally, until garlic begins to turn golden. Add cumin and dried basil. Stir in tomatoes and their liquid, lentils, potatoes, salt, water and cabbage. Bring to the boil. Reduce heat to low, cover and simmer for about 45 minutes. Add a splash of balsamic vinegar just before serving.
* * * * * * * * * * *
2 tablespoons olive oil 1 large onion, finely chopped 3 carrots, finely chopped 1 sweet potato, finely chopped 2 celery stalks, finely chopped 34 garlic cloves, finely chopped 1 tablespoon ground cumin 1 tablespoon dried basil 1 400 g (14 oz) can crushed tomatoes 2 cups dried lentils, rinsed 2 potatoes, diced
Pumpkin soup with macadamia nuts

Serves 6
* * * * *
1 tablespoon macadamia nut oil or olive oil cup roughly chopped unsalted macadamia nuts 1 small white onion, finely chopped 1 teaspoon grated fresh ginger 3 cups diced pumpkin (squash)
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* * * *
1 apple, peeled, cored and chopped 3 cups chicken stock natural yoghurt whole or halved toasted unsalted macadamia nuts, to garnish
Heat oil in a large heavy-based saucepan over medium heat, add macadamia nuts, onion and ginger and saut for 23 minutes or until onion is golden. Add pumpkin and apple and cook for 23 minutes. Add stock, cover and simmer for 20 minutes or until pumpkin is soft. Transfer to a blender and process until smooth and creamy. Serve in large bowls with a swirl of yoghurt and a few toasted macadamia nuts tossed on top to garnish.
* * *
teaspoon freshly ground black pepper cup finely chopped fresh coriander (cilantro) leaves natural yoghurt
Combine carrots, stock, chilli, ginger, garlic, curry powder, cumin and pepper in a large heavy-based saucepan. Bring to the boil, reduce heat to low and simmer, uncovered, for 30 minutes or until carrots are tender. Remove chilli and discard. Transfer 23 cups of mixture at a time to a food processor or blender and puree until smooth. Return to saucepan and reheat. Stir in coriander and a swirl of yoghurt just before serving.
Spicy carrot soup

Serves 6
Chicken, vegetable and barley soup

Serves 4
* * * * * * *
1 kg (2lb 4oz) carrots, sliced 5 cups chicken stock 1 dried red chilli 1 tablespoon grated fresh ginger 3 garlic cloves, finely chopped 1 teaspoon curry powder 1 teaspoon ground cumin
* * * * *
2 teaspoons olive oil 4 spring onions (scallions), chopped, white and green parts separated 450 g (1 lb) chicken breast fillets, cut into 1-cm (-in) pieces 1 teaspoon dried thyme 2 bay leaves
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* * * * * *
3 400 ml (14 fl oz) cans chicken broth cup quick-cooking barley cup frozen corn cup frozen peas 1 tablespoon finely chopped flat leaf parsley sea salt and freshly ground black pepper
SALADS
Superfood salad
Serves 2
Heat oil in a large heavy-based saucepan over medium heat. Add white part of spring onions (scallions) and cook for 1 minute. Add chicken and cook, stirring frequently, for 3 minutes or until browned on all sides. Toss in thyme and bay leaves and stir to coat chicken and onion. Add broth and barley and bring to the boil. Reduce heat to low, cover and simmer for 10 minutes or until barley is tender. Stir in corn and peas and simmer for 1 minute longer. Remove from heat and stir in parsley. Season with salt and pepper, remove bay leaves, scatter over reserved spring onion (scallion) tops and serve.
* * * * * * * * * * * *
1 cup baby spinach 1 cup chopped cos lettuce cup shredded red cabbage cup grated carrot cup sliced red capsicum (pepper) tomato, chopped cup canned chickpeas, rinsed well avocado, diced 2 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar handful of your favourite chopped fresh herbs 2 tablespoons toasted seeds or nuts, such as pepitas (pumpkin seeds), walnuts or almonds
Combine spinach, cos lettuce, cabbage, carrot, capsicum (pepper), tomato, chickpeas and avocado in a large bowl. Whisk together olive oil and vinegar in a small bowl. Toss dressing with salad just before serving and sprinkle with herbs and seeds or nuts.
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Salad Nicoise
Serves 4 Gradually pour in oil, whisking until mixed thoroughly. Whisk in parsley, then drizzle vinaigrette over salad. Top with anchovies, if desired.
* * * * * * * * * * * * *
6 small red new potatoes, scrubbed and quartered or 3 small sweet potatoes, chopped 450 g (1 lb) green beans, trimmed cup kalamata olives 3 hard-boiled eggs, halved 1 large ripe tomato, cut into 8 wedges 1 425 g (15 oz) can tuna packed in water, drained and flaked 2 tablespoons red wine vinegar 2 teaspoons Dijon mustard teaspoon sea salt freshly ground black pepper, to taste cup extra virgin olive oil cup finely chopped flat leaf parsley 3 anchovy fillets, optional
Greek salad
Serves 24
Boil potatoes or sweet potatoes in salted water until tender, about 20 minutes. Remove with a slotted spoon and set aside to cool. Add beans to water and boil for 7 minutes or until crisp tender. Drain and cool under cold running water. Arrange potatoes, beans, olives, eggs and tomato on a large platter. Place tuna in centre. Whisk vinegar, mustard, salt and pepper in a small bowl until blended.
* * * * * * * * * * *
4 tomatoes, sliced or chopped into wedges 1 cucumber, seeded and sliced 1 red capsicum (pepper), sliced 1 small white onion, finely sliced 12 kalamata olives, pitted 100 g (3 oz) firm feta cheese, crumbled cup extra virgin olive oil juice of 1 lemon 1 teaspoon dried oregano cup finely chopped flat leaf parsley sea salt and freshly ground black pepper
Combine tomatoes, cucumber, capsicum (pepper), onion, olives and feta cheese in a large bowl. Whisk oil, lemon juice, oregano, parsley and salt and pepper in a small bowl. Drizzle dressing over salad and serve.
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SALAD DRESSINGS AND SAUCES

Salsa
This fresh salsa makes a tasty topping for freshly cooked fish or chicken. You can also use it as a topping for an omelette. Serves 6
Avocado salsa
Serves 2
* * * * * * *
34 ripe tomatoes, finely chopped 2 garlic cloves, finely chopped 1 small red onion, finely chopped 1 jalapeo chilli, deseeded and finely chopped (wear plastic gloves when handling) cup finely chopped fresh coriander (cilantro) juice of 1 lime sea salt, to taste
* * * * * * * * * * *
avocado, diced 1 large ripe tomato, diced 810 kalamata olives, pitted and finely chopped 1 garlic clove, finely chopped 1 tablespoon finely chopped fresh basil 1 tablespoon finely snipped fresh chives 1 tablespoon extra virgin olive oil 1 teaspoon drained capers 1 tablespoon lemon juice sea salt and freshly ground black pepper, to taste 1 jalapeo chilli, deseeded and finely chopped, optional
Combine all ingredients in a medium bowl and mix well. Refrigerate until ready to serve.
Combine all ingredients in a small bowl, mix well and refrigerate until ready to serve.
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The muesli you can go nuts over!

Kenji Maeji
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Feast on the fabulous face fats found in sh
Kenji Maeji
Balance out your blood-sugar levels with a yummy Moroccan beef salad. See recipe on page 2356
Kenji Maeji
Kenji Maeji
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Satisfy a snack craving with spicy sweet potato fries. See recipe on page 2378

Tomato basil dressing
Serve this light dressing over the freshest green salad. Serves 46
FISH
Swordfish with herbs
Serves 2
* * * * * *
cup fresh basil leaves 1 medium tomato 24 tablespoons balsamic or red wine vinegar cup extra virgin olive oil garlic clove, finely chopped sea salt and freshly ground black pepper, to taste
Combine all ingredients in a food processor and blend until creamy. Taste and adjust flavours if necessary.
Flaxseed dressing
Serves 46
* * * * * * * * * *
2 200 g (7 oz) swordfish steaks sea salt and freshly ground black pepper 2 ripe tomatoes, halved, juice and seeds removed, and chopped 3 tablespoons finely chopped fresh flat leaf parsley 1 tablespoon finely chopped fresh mint 2 sprigs of fresh thyme leaves 1 teaspoon finely chopped fresh rosemary leaves garlic clove, finely chopped juice of lemon extra virgin olive oil
Preheat oven to 180C (350F/gas 4).
* * * * * *
cup flaxseed oil cup balsamic vinegar or lemon juice 1 teaspoon Dijon mustard 1 garlic clove, finely chopped fresh herbs freshly ground black pepper, to taste
Combine ingredients in a jar and shake vigorously. Store in the fridge.
Season swordfish with salt and pepper and place in an ovenproof dish. Combine tomatoes, herbs and garlic in a bowl, mix well then sprinkle over swordfish. Add lemon juice and a good drizzle of olive oil. Place in oven and bake for 1215 minutes or until
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swordfish is just cooked through. Serve immediately. Place a chargrill pan over high heat. When pan is very hot, add salmon and cook, turning carefully with a spatula, for 4 minutes on each side or until firm to the touch and opaque in the centre. Transfer salmon to individual serving plates. Garnish with coriander (cilantro) and sesame seeds and serve immediately.
Grilled miso salmon

Serves 4
* * * * * * * * *
cup mirin (sweet rice cooking wine) 1 tablespoon yellow miso 1 tablespoon tamari (wheat-free soy sauce) 1 teaspoon tahini (sesame seed paste) 2 tablespoons finely snipped fresh chives or spring onion (scallion) tops 1 tablespoon grated fresh ginger 4 150 g (5 oz) skinless salmon fillets 2 tablespoons finely chopped fresh coriander (cilantro) 1 tablespoon sesame seeds, toasted
Sensational salmon burgers

Serves 4
Whisk mirin, miso, tamari, tahini, chives or spring onion (scallion) tops and ginger in a shallow baking dish. Add salmon and turn to coat in marinade. Cover and marinate in the refrigerator for 12 hours, turning salmon occasionally. Remove salmon from marinade and pat dry with paper towel. Discard marinade.
* * * * * * * * * * * * *
450 g (1 lb) skinless salmon fillet, pin-boned 1 tablespoon Dijon mustard 1 tablespoon reduced-fat mayonnaise 1 tablespoon finely snipped fresh chives 1 tablespoon tamari (wheat-free soy sauce) 1 teaspoon sesame oil teaspoon sea salt 18 teaspoon freshly ground black pepper cup sesame seeds 2 teaspoons olive oil 4 wholemeal (wholewheat) buns, split in half 4 tomato slices 1 cups baby salad greens
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Chop salmon into 2.5-cm (1-in) pieces. Transfer to a food processor and pulse until salmon is finely chopped (do not over-process). Transfer salmon to a medium bowl, add mustard, mayonnaise, chives, tamari, sesame oil and salt and pepper and stir to combine. Form mixture into four 8-cm (3-in) burgers. Generously sprinkle one side of each burger with sesame seeds. Brush olive oil over base of a large nonstick frying pan and place pan over medium-high heat. Place burgers, seed-side down, in pan and cook for 23 minutes or until sesame seeds brown lightly. Reduce heat slightly if necessary. Gently turn burgers with a spatula and cook for 3 minutes or until just opaque in the centre. Transfer salmon burgers to buns, and top each with a tomato slice and salad greens.
* * * * * * * * * *
sea salt and freshly ground black pepper 4 150 g (5 oz) swordfish steaks 100 g of rocket (arugula) 1 large mango, diced 1 red onion, finely chopped 1 small red chilli, deseeded and finely chopped grated zest and juice of 1 lime 2 tablespoons extra virgin olive oil 1 cup roughly chopped fresh coriander (cilantro) sea salt and freshly ground black pepper
Salsa
Place chilli, lime zest and juice, and olive oil in a shallow dish and season with salt and pepper. Add swordfish and turn to coat in marinade. Cover and place in the fridge until ready to use. To make salsa, combine all ingredients in a bowl and mix well. Heat a chargrill pan or fire up the barbecue until hot. Remove swordfish from marinade, pat dry with paper towel and cook for 23 minutes on each side or until cooked through. Serve with mango salsa and rocket (arugula) leaves.
Swordfish with mango salsa

Serves 4
* * *
1 small red chilli, deseeded and finely chopped grated zest and juice of 1 lime splash of olive oil
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Grilled red snapper with tomato salsa
Serves 4 tablespoon of olive oil. Season with salt and pepper. Grill fillets for 34 minutes on each side. Place snapper on individual plates and top with salsa.
* * * * * * * * * * * *
cup finely chopped ripe roma (plum) tomatoes cup finely chopped onion cup pitted and sliced kalamata olives 1 garlic clove, finely chopped 1 tablespoons finely snipped fresh chives 1 tablespoons finely chopped fresh basil tablespoon finely chopped fresh rosemary 2 tablespoons extra virgin olive oil 1 tablespoon drained capers 1 teaspoons lemon juice sea salt and freshly ground black pepper 4 150 g (5 oz) red snapper fillets
Nut- crusted tuna
This is a great way to cook fish steaks, like salmon or tuna. You can use almonds, walnuts, macadamia nuts or pecans. If you have a coffee grinder, you can chop the nuts in that. Serves 1
* * * *
120 g (4 oz) finely chopped nuts of choice sea salt and freshly ground black pepper 2 tablespoons coconut oil 150 g (5 oz) tuna steaks
Preheat oven to 220C (425F/gas 7). Lightly grease a baking tray. Mix chopped nuts with salt and pepper and place on a plate. Melt oil in a heavy-based frying pan and remove from heat. Dip fish in oil and coat with nut mixture, pressing down to make sure nuts hold. Place
In a medium bowl combine tomatoes, onion, olives, garlic, chives, basil, rosemary, 1 tablespoon of olive oil, capers and lemon juice. Cover and rest at room temperature for 30 minutes. Season with salt and pepper. Heat a chargrill pan or barbecue to high. Brush fillets with remaining 1
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nutted fish steaks on baking tray and transfer to oven for 810 minutes or until cooked through. Serve immediately. Cut each chicken breast into three thin slices, then toss in combined paprika and cayenne pepper to lightly coat. Set aside. To make salsa, place avocado, lime juice, chilli and chives in a bowl. Season and stir gently to combine. Set aside. Heat a large heavy-based frying pan over high heat and spray with oil. Cook chicken, in two batches, for 2 minutes on each side, or until cooked through. Stand for 3 minutes, then slice each piece in half on an angle. Place chicken on beans and salsa, drizzle with any remaining juice, and serve with peas and carrot.
CHICKEN
Cajun chicken with avocado, lime and chilli salsa
Serves 4
* * * * * * * * * * * *
4 125 g (4 oz) chicken breast fillets 1 tablespoon ground paprika pinch of cayenne pepper olive oil spray 250 g (9 oz) steamed green beans 1 cup peas 1 cup finely chopped carrot 1 small avocado, diced 2 tablespoons lime juice 1 long green chilli, deseeded and thinly sliced lengthways 2 tablespoons finely snipped fresh chives sea salt and freshly ground black pepper
Salsa
RED MEAT
Moroccan beef salad
Serves 4
* * *
650 g (1 lb 7 oz) beef eye fillet teaspoon sea salt teaspoon freshly ground black pepper
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* * * * * * * * * * * * *
1 tablespoon extra virgin olive oil 3 cups mixed salad leaves cup finely chopped fresh coriander (cilantro) 6 small ripe tomatoes, quartered 2 small red onions, cut into thin wedges grated zest of 1 orange
(cilantro), tomatoes, onions and orange zest in a bowl and place beef on top. To make dressing, combine ingredients in a small bowl and mix well. Drizzle dressing over salad and serve.
(Recipe courtesy of the Pro Health clinic, Sydney)
Dressing
cup freshly squeezed orange juice 1 teaspoon ground paprika 1 tablespoon ground coriander 3 garlic cloves, finely chopped 1 small red chilli, deseeded and finely chopped tablespoon extra virgin olive oil sea salt and freshly ground black pepper
VEGETABLES
Vegetable and tofu stir- fry
Try this dish using some or all of the following vegies: onions, carrots, capsicums (peppers), mushrooms, celery, broccoli, asparagus, bean sprouts, bamboo shoots. Serves 4
Preheat oven to 220C (425F/gas 7). Season beef with salt and pepper. Heat oil in a large heavy-based frying pan over high heat, add beef and sear until brown all over. Transfer beef to a baking tray and roast for 30 minutes (22 minutes if you want rare). Remove from oven and allow to rest in a warm place for 10 minutes. Thinly slice beef. Combine salad leaves, coriander
* * * * * * *
450 g (1 lb) firm tofu 8 cups sliced vegetables 1 tablespoon sesame oil 2 cups cooked basmati rice or brown rice
Sauce
cup tamari (wheat-free soy sauce) 2 garlic cloves, finely chopped 2 teaspoons raw honey
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* * *
1 tablespoon grated fresh ginger 1 teaspoon sesame oil 1 teaspoon arrowroot powder or cornflour (cornstarch)
Sweet potato mash

Serves 6
Slice tofu into 1-cm (-in) slices. Press between layered paper towels to remove excess moisture. Cut slices into 1-cm (-in) dice. Arrange on a plate with prepared vegetables, separated by variety. To make sauce, combine tamari, garlic, honey, ginger and sesame oil in a small bowl and mix well. Place arrowroot powder or cornflour and a little cold water (less than 2 teaspoons) in a teacup and stir to dissolve. Add to sauce, stir well and set aside. Preheat a wok or large skillet over medium-high heat, add sesame oil and vegetables (adding sturdier vegetables first and more tender ones, like mung bean sprouts, later) and stir-fry until tender crisp. Add tofu and toss gently until tofu is warmed through. Stir sauce and pour around edge of wok. Toss vegetables in sauce. Remove from heat as soon as sauce is thickened and serve over rice.
* * * *
1 kg (2 lb 4 oz) or 2 medium sweet potatoes, chopped pinch of sea salt cup soy milk or natural yoghurt tablespoon finely snipped fresh chives
Place sweet potatoes in a large heavybased saucepan, cover with salted water and bring to the boil. Reduce heat to low and simmer for 30 minutes or until sweet potato is tender. Drain well. Return sweet potatoes to saucepan, add soy milk or yoghurt and chives and mash thoroughly.
Spicy sweet potato fries

A yummy snack! Serves 4
* * * * *
4 medium sweet potatoes, peeled 1 tablespoons extra virgin olive oil teaspoon ground paprika pinch of cayenne pepper teaspoon sea salt
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Adjust oven racks to divide oven into thirds. Preheat oven to 230C (450F/ gas 8). Cut sweet potatoes into 1-cm (-in) thick wedges and place in a large bowl. Drizzle with olive oil and sprinkle with paprika, cayenne pepper and salt. Using your hands, toss sweet potatoes to coat evenly. Arrange sweet potatoes in single layers in two non-stick baking trays. Place in oven and bake, turning potatoes and rotating baking trays halfway through cooking time, for 25 minutes or until browned and tender. Serve immediately.
* * *
cup finely chopped fresh basil 3 spring onions (scallions) sea salt, to taste
Heat olive oil in a wok, add onion, garlic, ginger and cashews and gently fry until onion is transparent. Increase heat, add celery and broccolini or broccoli and stir-fry until broccolini is tender crisp. Stir in basil, spring onions (scallions) and salt immediately before serving.
(Recipe courtesy of the Pro Health Clinic, Sydney)
Microwave and you lose out big on antioxidants

Research shows that microwaved vegies lose huge amounts of antioxidants. Microwaved broccoli loses between 74 and 97 per cent of its key antioxidant compounds. This is because most of the compounds are water-soluble and during heating they leach into the cooking water. Steamed broccoli, however, loses between 0 and 11 per cent of the same antioxidants. So cook vegies in the minimum amount of water (as in steaming), in order to retain their nutritional benefits.
Broccolini stir- fry
Goes well with fish or grilled chicken. Serves 2
* * * * * * *
1 tablespoon extra virgin olive oil 1 onion, finely chopped 4 garlic cloves, finely sliced 1 2 cm piece of fresh ginger, chopped cup unsalted cashews, optional 2 celery stalks, thinly sliced bunch of broccolini or head of broccoli
238

Barbecued asparagus with tomato salsa
Serves 4
* * * * * *
2 large ripe tomatoes, diced 1 tablespoon finely chopped lemon thyme 3 tablespoons balsamic vinegar 2 tablespoons extra virgin olive oil sea salt and freshly ground black pepper 4 bunches of asparagus, woody ends trimmed
Combine tomatoes, thyme, balsamic vinegar and oil in a bowl and season well. Heat a chargrill pan or barbecue to medium-hot and grill asparagus for 5 minutes. Serve asparagus on a large platter and top with tomato salsa. Enjoy hot or warm.
* * * * * * * * * *
1 400 g (14 oz) can chickpeas, rinsed and drained 2 spring onions (scallions), chopped into large pieces 4 garlic cloves, crushed 1 tablespoon tahini (sesame seed paste) teaspoon ground cumin juice of lemon 2 teaspoons tamari (wheat-free soy sauce) cup roasted red capsicum (pepper), optional 2 tablespoons finely chopped fresh coriander (cilantro), optional 1 tablespoon extra virgin olive oil
Place chickpeas, spring onions, garlic, tahini, cumin, lemon juice, tamari and capsicum or coriander (cilantro) (if using) in a blender or food processor. Puree until smooth. Spoon into a serving bowl, drizzle over olive oil and serve.
DIPS
Creamy hummus
Hummus makes a delicious and nutritious dip for fresh vegetables. Serves 4
Guacamole
Serves 8
* * * *
6 avocados teaspoon extra virgin olive oil 1 teaspoons lime juice 810 dashes of Tabasco sauce
239
* * * *
2 tablespoons finely chopped onion cup finely chopped fresh coriander (cilantro) teaspoon sea salt 3 roma (plum) tomatoes, diced
in oven and bake whole for 30 minutes or until tender. Remove from oven, cut in half and scoop out flesh. Place flesh in a food processor, add lemon juice and blend until smooth. Crush salt and garlic in a mortar and pestle and mix in with eggplant. Add sesame seeds and yoghurt. Set aside to cool. Stir in parsley and pinenuts. Drizzle with olive oil and serve with triangles of wholegrain pita bread.
Scoop avocado flesh into a bowl and add remaining ingredients, one at a time in the order given, mixing with a fork after each addition. Do not overmix. You want the guacamole to remain chunky.
Baba ghanoush
Serves 4
* * * * * * * * *
650 g (1 lb 7 oz) eggplant (aubergine) lemon juice, to taste sea salt, to taste 2 teaspoons finely chopped garlic 3 tablespoons sesame seeds 2 tablespoons natural yoghurt cup finely chopped fresh flat leaf parsley cup toasted pinenuts 2 tablespoons extra virgin olive oil
DESSERTS
Cocoa banana frozen dessert
Serves 4
Preheat oven to 200C (400F/gas 6). Prick eggplant (aubergine) all over with a fork and place on a baking tray. Place
* * * *
4 very ripe bananas 2 tablespoons pure unsweetened cocoa powder 1 teaspoon vanilla extract 2 tablespoons pure maple syrup
Place all ingredients in a blender or food processor and blend until smooth. Pour into individual cups or small bowls and freeze until just frozen.
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241

Peaches and strawberries with honey ricotta
Serves 2
Peaches with macadamia nuts and almond cream

Serves 4
* * * *
150 g (5 oz) peaches, diced (fresh or tinned) 100 g (3 oz) strawberries, hulled cup low-fat ricotta cheese 1 teaspoon raw honey
Mix peaches with strawberries in a bowl. Serve with ricotta drizzled with honey.
Grilled figs with macadamia nuts and ricotta

Serves 2
* * * * * * *
cup unsalted macadamia nuts 4 peaches 1 tablespoon brown rice syrup 1 cups almond meal cup filtered or mineral water 1 tablespoon raw honey 95 g (3 oz) natural yoghurt or soy yoghurt
Almond cream
Spread nuts on an oven tray and toast at 180C (350F/gas 4) for 5 minutes or until golden. Cool for 10 minutes then chop coarsely. To make almond cream, combine almond meal, water, honey and yoghurt in a blender and blend until consistency of double (thick) cream. Slice peaches and arrange on plates. Drizzle brown rice syrup on top and sprinkle with nuts. Serve with almond cream.
* * * *
4 fresh figs 2 tablespoons finely chopped unsalted macadamia nuts cup low-fat ricotta cheese 1 tablespoon raw honey, optional
Cut a cross in the top of each fig and fill with macadamia nuts. Grill under a hot grill for 5 minutes. Serve with ricotta sweetened with a little honey if desired.
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NOTES
NOTES
243

Preface
p. 9, paragraph 2: Schaefer, O., 1971, When the Eskimo comes to town, Nutrition Today, vol. 6, pp. 816 p. 9, paragraph 2: Steiner, P.E., 1946, Necropsies on Okinawans: anatomic and pathologic observations, Archives Pathology, vol. 42, pp. 35980 p. 9, paragraph 3: Cordain, L. et al., 2002, Acne vulgaris: a disease of Western civilization, Archives of Dermatology, vol. 138, no. 12, pp. 158490 p. 10, paragraph 4: Smith, R. et al., 2007, A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial, American Journal of Clinical Nutrition, vol. 86, no. 1, pp. 10715 p. 5, paragraph 1: Smith, R. et al., 2007, The effect of a high-protein, lowglycemic-load diet versus a conventional, high-glycemic-load diet on biochemical parameters associated with acne vulgaris: A randomized, investigator-masked, controlled trial, Journal of the American Academy of Dermatology, vol. 57, no. 2, pp. 24756
Introduction
p. 12, paragraph 3: Yankelovich et al., 2000, The 21st century teen: public perception and teen reality, Partners for the American Counseling Association
Chapter 2
p. 48, paragraph 4: Dreno, B. et al., 2005, Effect of zinc gluconate on propionibacterium acnes resistance to erythromycin in patients with inammatory acne: in vitro and in vivo study, European Journal of Dermatology, vol. 15, no. 3, pp. 1525 p. 49, paragraph 1: Michaelsson, G., 1990, Decreased concentration of selenium in whole blood and plasma in acne vulgaris, Acta Derm Venerol, vol. 70, no. 1, p. 92 p. 52, paragraph 2: Stanner, S., 2002, Food, nutrition and the prevention of cancer: getting the message across, Nutrition Bulletin, vol. 27. no. 3, pp. 199202
244
NOTES
Chapter 3
p. 58, paragraph 3: Cordain, L., 2005, Implications for the role of diet in acne, Seminars in Cutaneous Medicine and Surgery, vol. 24, no. 2, pp. 8491 p. 61, paragraph 2: Smith, R. et al., 2007, A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial, American Journal of Clinical Nutrition, vol. 86, no. 1, pp. 10715 p. 62, paragraph 3: Mang, B. et al., 2006, Effects of a cinnamon extract on plasma glucose, HbA1c, and serum lipids in diabetes mellitus type 2, European Journal of Clinical Investigation, vol. 36, no. 5, pp. 3404 p. 64, paragraph 1: Cordain, L. et al., 2005, Dissociation of the glycaemic and insulinaemic responses to whole and skimmed milk, British Journal of Nutrition, vol. 93, pp. 1757 p. 64, paragraph 2: Ostman, E.M. et al., 2001, Inconsistency between glycemic and insulinemic responses to regular and fermented milk products, American Journal of Clinical Nutrition, vol. 74, no. 1, pp. 96100 p. 64, paragraph 4: Hoppe, C. et al., 2005, High intakes of milk, but not meat, increase s-insulin and insulin resistance in 8-year-old boys, European Journal of Clinical Nutrition, vol. 59, no. 3, pp. 3938 p. 65, paragraph 2: Elmsthl, L.H. et al., 2001, Milk as a supplement to mixed meals may elevate postprandial insulinaemia, European Journal of Clinical Nutrition, vol. 55, no. 11, pp. 9949 p. 66, paragraph 2: 29 April 1966, Acne, hormones & milk, Time Magazine, published at: www.time.com/time/magazine/ article/0,9171,835434,00.html p. 66, paragraph 4: Adebamowo, C.A. et al., 2005, High school dietary dairy intake and teenage acne, Journal of the American Academy of Dermatology, vol. 52, no. 2, pp. 20714 p. 71, paragraph 1: Adebamowo, C.A. et al., 2006, Milk consumption and acne in adolescent girls, Dermatology Online Journal, vol. 12, no. 4 p. 71, paragraph 1: Australian Bureau of Statistics, National nutrition survey: foods eaten, Australia, 1995, Canberra: ABS, 1999 (Catalogue No. 4804.0.) p. 80, paragraph 1: Burke, K., 31 October 2006, Iced not so nice: some bottled tea drinks found to be sweeter than Coke, The Sydney Morning Herald, p. 3
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p. 71, paragraph 1: Nagata, C. et al., 2005, Fat intake is associated with serum estrogen and androgen concentrations in postmenopausal Japanese women, Journal of Nutrition, vol. 135, no. 12, pp. 28625 p. 71, paragraph 1: Butterer, K., 2001, The clear skin diet, Self Magazine, March, p. 175
Chapter 4
p. 80, paragraph 1: Prior, R.L. et al., 2004, Lipophilic and hydrophilic antioxidant capacities of common foods in the United States, Journal of Agriculture and Food Chemistry, vol. 52, no. 12, pp. 402637 p. 82, paragraph 1: Food News from the Environmental Working Group in the US published at: www.foodnews.org/walletguide.php, viewed 11 April 2008 p. 82, paragraph 2: Wang, C. et al., 2005, Low-fat high-ber diet decreased serum and urine androgens in men, Journal of Clinical Endocrinology and Metabolism, vol. 90, no. 6, pp. 35509 p. 82, paragraph 3: Stanner, S., 2002, Food, nutrition and the prevention of cancer: getting the message across, Nutrition Bulletin, vol. 27, no. 3, pp. 199202 p. 84, paragraph 2: Wahlqvist, M., et al., 2001, Skin wrinkling: can food make a difference?, Journal of the American College of Nutrition, vol. 20, no. 1, pp. 7180 p. 89, paragraph 1: Worthington, V., 2001, Nutritional quality of organic versus conventional fruits, vegetables, and grains, Journal of Alternative and Complementary Medicine, vol. 7, no. 2, pp. 16173 p. 92, paragraph 4: Mitchell, A.E. et al., 2003, Comparison of the total phenolic and ascorbic acid content of freeze-dried and air-dried marionberry, strawberry, and corn grown using conventional, organic, and sustainable agricultural practices, Journal of Agricultural and Food Chemistry, vol. 51, no. 5, pp. 123741 p. 93, paragraph 1: Wahlqvist, M. et al., 2001, Skin wrinkling: can food make a difference?, Journal of the American College of Nutrition, vol. 20, no. 1, pp. 7180 p. 94, paragraph 3: Schwartz, S.J. et al., 2004, Carotenoid bioavailability is higher from salads ingested with full fat than with fat-reduced salad
246
NOTES
dressings as measured with electrochemical detection, American Journal of Clinical Nutrition, vol. 80, no. 2, pp. 396403 p. 94, paragraph 3: Douglas, K. et al., 2005, 11 steps to a better brain, New Scientist, vol. 2501, 28 May 2005, p. 28 p. 95, paragraph 3: Araujo, J.A. et al., 2005, Assessment of nutritional interventions for modication of age-associated cognitive decline using a canine model of human aging, AGE, vol. 27, no. 1, pp. 2737 p. 95, paragraph 3: Delarue, J. et al., 2003, Fish oil prevents the adrenal activation elicited by mental stress in healthy men, Diabetes and Metabolism, vol. 29, no. 3, pp. 28995 p. 96, paragraph 1: Nagata, C. et al., 2000, Relationships between types of fats consumed and serum estrogen and androgen concentrations in Japanese men, Nutrition and Cancer, vol. 38, no. 2, pp. 1637 p. 97, paragraph 1: Logan, A.C., 2003, Omega-3 fatty acids and acne, Archives of Dermatology, vol. 139, no. 7, pp. 9412 p. 98, paragraph 3: Mozaffarian, D. et al., 2006, Fish intake, contaminants, and human health: evaluating the risks and the benets, Journal of the American Medical Association, vol. 296, no. 15, pp. 188599 p. 99, paragraph 3: Robinson, J., 2004, Pasture Perfect: The Far-reaching Benets of Choosing Meat, Eggs, and Dairy Products from Grass-fed Animals, Vashon Island Press, Vashon, WA p. 103, paragraph 1: Habito, R.C. et al., 2000, Effects of replacing meat with soyabean in the diet on sex hormone concentrations in healthy adult males, British Journal of Nutrition, vol. 84, no. 4, pp. 55763 p. 103, paragraph 1: Jenkins, D.J.A. et al., 2006, Almonds decrease postprandial glycemia, insulinemia, and oxidative damage in healthy individuals, Journal of Nutrition, vol. 136, no. 12, pp. 298792 p. 103, paragraph 2: Josse, A.R. et al., 2007, Almonds and postprandial glycemia: a doseresponse study, Metabolism, vol. 56, no. 3, pp. 4004 p. 104, paragraph 5: Reiter, R. et al., 2005, Melatonin in walnuts: inuence on levels of melatonin and total antioxidant capacity of blood, Nutrition, vol. 21, no. 9, pp. 9204 p. 105, paragraph 4: Hamdaoui, M.H. et al., 2005, Effect of green tea decoction on long-term iron, zinc and selenium status of rats, Annals of Nutrition and Metabolism, vol. 49, no. 2, pp. 11824
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p. 105, paragraph 5: Vinson, J.A. et al., 2005, Dried fruits: excellent in vitro and in vivo antioxidants, Journal of the American College of Nutrition, vol. 24, no. 1, pp. 4550 p. 105, paragraph 6: Heinrich, U. et al., 2006, Long-term ingestion of high avanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women, Journal of Nutrition, vol. 136, no. 6, pp. 15659 p. 106, paragraph 1: Grassi, D. et al., 2005, Short-term administration of dark chocolate is followed by a signicant increase in insulin sensitivity and a decrease in blood pressure in healthy persons, American Journal of Clinical Nutrition, vol. 81, no. 3, pp. 61114
Chapter 5
p. 112, paragraph 2: Fairey, A.S. et al., 2003, Effects of exercise training on fasting insulin, insulin resistance, insulin-like growth factors, and insulin-like growth factor binding proteins in postmenopausal breast cancer survivors, Cancer Epidemiology Biomarkers & Prevention, vol. 12, no. 8, pp. 7217 p. 113, paragraph 1: Conney, A. et al., 2006, Inhibitory effects of voluntary running wheel exercise on UVB-induced skin carcinogenesis in SKH-1 mice, Carcinogenesis, vol. 27, no. 10, pp. 210815 p. 113, paragraph 2: Douglas, K. et al., 2005, 11 steps to a better brain, New Scientist, vol. 2501, 28 May 2005, p. 28 p. 118, paragraph 2: Edwards, H., 5 February 2006, SMS teens losing precious sleep, The Age, p. 9 p. 118, paragraph 2: 27 August 2007, Junk sleep damaging teen health, BBC News, published at: http://news.bbc.co.uk/1/hi/ health/6962085.stm p. 118, paragraph 3: Hung, C.S. et al., 2007, Mobile phone talk-mode signal delays EEG-determined sleep onset, Neuroscience Letters, vol. 421, no. 1, pp. 826 p. 126, paragraph 1: Toyoda, M. et al., 2003, New aspects in acne inammation, Dermatology, vol. 206, pp. 1723 p. 126, paragraph 1: Zouboulis, C.C. et al., 2004, Neuroendocrine regulation of sebocytes, a pathogentic link between stress and acne, Experimental Dermatology, vol. 13, no. 4, pp. 315
248
NOTES
p. 126, paragraph 2: Park, J.S., September 2007, Pressure point: could stress be making you break out, Teen Vogue (US), pp. 316 p. 126, paragraph 4: Park, J.S., September 2007, Pressure point: could stress be making you break out, Teen Vogue (US), pp. 316 p. 126, paragraph 5: Chiu, A. et al., 2003, The response of skin disease to stress: changes in the severity of acne vulgaris as affected by examination stress, Archives of Dermatology, vol. 139, no. 7, pp. 897900 p. 132, paragraph 1: West, J. et al., 2004, Effects of Hatha yoga and African dance on perceived stress, affect, and salivary cortisol, Annals of Behavioral Medicine, vol. 28, no. 2, pp. 11418
Chapter 6
p. 143, paragraph 6: Berwick, M. et al., 2005, Sun exposure and mortality from melanoma, Journal of the National Cancer Institute, vol. 97, no. 3, pp. 1959 p. 144, paragraph 1: Sigmundsdottir, H. et al., January 2007, DCs metabolize sunlight-induced vitamin D3 to program T cell attraction to the epidermal chemokine CCL27, Nature Immunology, vol. 8, no. 3, pp. 28593 p. 144, paragraph 5: Schfer, T. et al., 2001, Epidemiology of acne in the general population: the risk of smoking, British Journal of Dermatology, vol. 145, no. 1, pp. 1004
249

Preface
p. 1, paragraph 1: Schaefer, O., 1971, When the Eskimo comes to town, Nutrition Today, vol. 6, pp. 816 p. 2, paragraph 1: Steiner, P.E., 1946, Necropsies on Okinawans: anatomic and pathologic observations, Archives Pathology, vol. 42, pp. 35980 p. 3, paragraph 1: Cordain, L. et al., 2002, Acne vulgaris: a disease of western civilization, Archives of Dermatology, vol. 138, no. 12, pp. 158490 p. 4, paragraph 1: Smith, R. et al., 2007, A lowglycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial, American Journal of Clinical Nutrition, vol. 86, no. 1, pp. 10715 p. 5, paragraph 1: Smith, R. et al., 2007, The effect of a high-protein, low glycemicload diet versus a conventional, high glycemicload diet on biochemical parameters associated with acne vulgaris: A randomized, investigator-masked, controlled trial, Journal of the American Academy of Dermatology, vol. 57, pp. 24756
APPENDIX
Introduction
p. 1, paragraph 1: Yankelovich et al., 2000, The 21st century teen: public perception and teen reality, Partners for the American Counseling Association
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APPENDIX
Nutrition: the nuts and bolts
Protein power
Shortcut: About 28 g (1 oz) of meat or fish = approx 7 g ( oz) of protein. Chicken Chicken breast Chicken thigh Drumstick Wing Cooked chicken meat, 115 g (4 oz) Fish Most fish fillets, 100 g (3 oz) Most fish, 28 g (1 oz) Tuna, 170 g (6 oz) can Beef Hamburger patty Steak, average size Beef, most cuts, 28 g (1 oz) Pork Pork chop, average Pork loin or tenderloin, 115 g (4 oz) Eggs and Dairy Egg, large Milk, 1 cup Cottage cheese, cup Yoghurt, 1 cup Soft cheeses (mozzarella, camembert), 28 g (1 oz) Medium cheeses (cheddar, Swiss), 28 g (1 oz) Hard cheeses (parmesan), 28 g (1 oz) 6 g (18 oz) 8 g ( oz) 15 g ( oz) 812 g ( oz) 6 g (18 oz) 78 g ( oz) 10 g ( oz) 22 g ( oz) 29 g (1 oz) 28 g (1 oz) 42 g (1 oz) 7 g ( oz) 22 g ( oz) 6 g (18 oz) 40 g (1 oz) Amount of protein 30 g (1 oz) 10 g ( oz) 11 g ( oz) 6 g (18 oz) 35 g (1 oz)
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Beans (including soy) Tofu, cup Soy milk, 1 cup Most beans (black, pinto, lentils), cup Soy beans, cooked, cup Split peas, cooked, cup Nuts and Seeds Peanut butter, 2 tablespoons Almonds, cup Peanuts, cup Cashews, cup Pecans, cup Sunflower seeds, cup Pepitas (pumpkin seeds), cup Flaxseeds, cup 8 g ( oz) 8 g ( oz) 9 g ( oz) 5 g (18 oz) 2.5 g (116 oz) 6 g (18 oz) 19 g ( oz) 8 g ( oz) 9 g ( oz) 10 g ( oz) 710 g ( oz) 14 g ( oz) 8 g ( oz)
Fibre power
Aim for at least 25 g (1 oz) of fibre a day
How to get your bre ll

Vegetables Artichoke, cooked, 1 cup Peas, 1 cup Brussels sprouts, 1 cup Corn, 1 cup Fruit Pear, 1 Blueberries, 1 cup Apple, with skin, 1 Strawberries, 1 cup Figs, dried, 2 5.1 g (18 oz) 3.5 g (116 oz) 3.3 g (116 oz) 3.3 g (116 oz) 3.7 g (116 oz) 10 g ( oz) 8.8 g ( oz) 6.4 g (18 oz) 4.2 g (116 oz)
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APPENDIX
Legumes Lentils, 1 cup Black beans, 1 cup Lima Beans, 1 cup Baked beans, canned, 1 cup Soybeans, cup Cereals and grains Buckwheat cereal, 1 cup Rolled oats, 1 cup Spaghetti, wholemeal (wholewheat), 1 cup Nuts Almonds, 24 Peanuts, 27 3.3 g (116 oz) 2.3 g (116 oz) 10 g ( oz) 4 g (18 oz) 6.3 g (18 oz) 15.6 g ( oz) 15 g ( oz) 13.2 g ( oz) 10.4 g ( oz) 10 g ( oz)
Vitamin power
Now, lets look more closely at vitaminsfrom A to K. Vitamin A Vitamin A is important for healthy skin, bones, hair and it helps you grow properly too. It also plays a really big part in eyesight. Vitamin A helps you see in colour, from the brightest yellow to the darkest purple. Youll find vitamin A in: Milk Butter Eggs Liver Carrots Apricots Rockmelon (cantaloupe) Sweet potatoes Dark green leafy vegetables
253

Vitamin B Theres more than one B vitamin. Heres the list: B1, B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B9 (folic acid), B12 and biotin. Whew, thats quite a group. The vitamin B group helps keep your nervous system, muscles and heart working well. And they are super important for your energy. These guys assist in making energy and set it free when your body needs it. So the next time youre running to third base, thank those B vitamins. This group of vitamins is also involved in making red blood cells, which carry oxygen throughout your body. Every part of your body needs oxygen to work properly, so B vitamins have a big job. Foods rich in the Bs: Whole grains Fish and seafood Poultry and meat Eggs Dairy products, like milk and yoghurt Leafy green vegetables, like spinach Legumes, beans and peas Fruit, like bananas and citrus fruit, such as oranges Vitamin C Vitamin C is vital for your immune system to keep you strong and healthy; it helps heal wounds, and is important for healthy teeth, gums, brain function and for great skin. Foods rich in vitamin C: Citrus fruit, like oranges, lemons and grapefruit Rockmelon (cantaloupe) Strawberries Kiwifruit Spinach Tomatoes Broccoli Cabbage Capsicums (peppers)
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APPENDIX
Vitamin D You cant have strong bones and teeth and a healthy immune system without vitamin D. A small amount of sunlight is by far the best source of vitamin D (its called the sunshine vitamin after all). Foods rich in Vitamin D: Egg yolks Fish (sardines, salmon, tuna) Milk and other dairy products fortified with vitamin D Vitamin E Vitamin E keeps your immune system and nervous system running smoothly and it maintains a lot of your bodys tissues, especially your skin. Plus it also helps make healthy red blood cells. Foods rich in vitamin E: Nuts Avocados Wheat germ Vegetable oils Sardines Egg yolks Vitamin K Remember the last time you got a cut? Your blood did something special called clotting. This is when certain cells in your blood act like glue and stick together at the surface of the cut. Vitamin K is key for blood clotting. Foods rich in Vitamin K: Vegetables, like broccoli, cabbage, spinach Liver Dairy products, like milk, cheese, yoghurt Eggs
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Mineral power
Here are some of the top minerals needed for good health: Calcium Calcium is the top mineral when it comes to your bones. Your bones are your bodys foundation and 45 per cent of your total bone growth takes place in the teenage years. Lots of calcium now, means strong bones in later life. And strong bones mean you can do everything from standing up straight, to scoring that winning goal. Calcium is also super important because it prevents osteoporosis (a disease that weakens your bones) when youre older. Calcium assists you to grow taller during a growth spurt, and it helps build strong, healthy teeth, for chowing down on tasty food. We also need calcium for our nervous system, and for our muscles to contract. Top sources of calcium: Dairy products, such as milk, cheese and yoghurt Canned salmon and sardines with bones Leafy green vegetables, such as kale, bok choy and broccoli Nuts and sesame seeds. The recommended dietary intake (RDI) for calcium for teenage Australian girls is between 10001300 mg (132 oz) per day. Great non-dairy forms of calcium Approximate milligrams (mg) of calcium per 1 cup Vegetables Bok choy, cooked Bean sprouts Spinach Collard greens, cooked Mustard greens, cooked Turnip greens, cooked Seafood Prawns Raw oysters 130 mg 300 mg 330 mg 320 mg 250 mg 260 mg 450 mg 450 mg
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APPENDIX
Salmon with bones Mackerel, canned with bones Sardines, canned with bones Nuts Almonds Chestnuts Hazelnuts Walnuts Sesame seeds Sunflower seeds Beans Chickpeas (cooked) Soybeans (cooked) Tofu Magnesium Every single cell in your body needs this important mineral and its required for about 300 plus different enzyme reactions in our bodies. Including energy, muscle relaxation, making protein and building strong bones. Top sources of magnesium: Brown rice and other whole grains Almonds Peanuts Tofu Spinach Dried figs Prunes. Iron Your entire body needs oxygen to stay alive and iron helps because its important in the formation of haemoglobin, which is the part of your blood cells that carries oxygen throughout the body. Iron needs are high for both girls and guys during the teenage years. Guys need more iron because the build-up of muscle mass is accompanied by greater blood volume. And girls need more iron because of menstrual losses. 340 mg 450 mg 400 mg 660 mg 600 mg 450 mg 280 mg 900 mg 260 mg 490 mg 680 mg 1000 mg
257

Great sources of iron: Meat, especially red meat, such as beef and liver Tuna and salmon Eggs Beans Baked potato with skins Spinach Dried fruit, like raisins and prunes Leafy green vegetables, such as broccoli Whole grains Sesame seeds and almonds
Zinc Zinc is essential for growth and sexual maturation, so it is particularly important during teenage years. Zinc helps your immune system fight off illnesses and infections and it helps with cell growth and healing wounds, like cuts. Zinc helps to prevent your oil producing glands from overproducing gunk, so stock up on zinc-rich foods. Zinc rich foods include: Beef Pork Lamb Legumes, such as beans, peas, lentils and peanuts Oysters Pepitas (pumpkin seeds)
Fruit and vegetable power

What counts as a serving? Fruit, like apples, oranges, bananas and pears Raw leafy vegies, like spinach or cos lettuce Cooked or raw vegies Chopped fruit Dried fruit, like raisins and apricots 1 serving 1 medium fruit 1 cup cup cup cup
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GI power
Food Cereals Rice Bubbles, 50 g Cornflakes, 30 g Puffed wheat cereal, 30 g Cocoa Pops, 30 g WeetBix, 30 g Muesli, natural, 30 g Breads, grains and biscuits Baguette, white, 60 g Rice cakes, 50 g Doughnuts, 47 g White bread, 30 g Corn chips, 50 g Bagel, 70 g Crumpet, 50 g Croissant, 57 g Dark rye bread, 30 g Pumpernickel, 30 g White rice, 150 g Basmati rice, 150 g Brown rice, 150 g Vanilla wafer biscuits, 25 g Milk Arrowroot biscuits, 25 g Shortbread biscuits, 25 g Sweets Jelly beans, 30 g Life savers, 30 g Mars Bar, 60 g 80 70 68 95 82 76 73 73 72 69 67 55 41 69 58 55 77 69 64 85 84 80 77 74 40 Glycaemic index (GI)
259

Vegetables Mashed potatoes, Pontiac, 150 g Baked potato, 150 g Sweet potato, 150 g Broccoli, 150 g Tomatoes, 150 g Soybeans, boiled, 150 g Lentils, 150 g Kidney beans, 150 g Fruit Cherries, 120 g Apples, 120 g Pears, 120 g Peaches, 120 g Bananas, 120 g Kiwifruit, 120 g Drinks and sweeteners Honey, 25 g Xylitol, 25 g Agave syrup/nectar, 10 g Glucose, 50 g Soy milk, 250 ml Apple juice, cloudy, unsweetened, 262 g Orange juice, unsweetened, 263 g Fanta, 262 g Cordial, orange, reconstituted, 259 g 55 7 10 100 30 37 53 68 66 22 38 36 42 53 52 91 85 48 15 15 16 29 27
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Technical stuff
The lowdown on hormones
Q. Whats insulin? A. Insulin is a hormone produced by your pancreas. Among other things it controls the amount of sugar in the blood (also called blood glucose) by moving it into your cells, where it can be used for energy by your body. Youve probably heard of insulin in relation to diabetes, especially if any of your friends have the disease. With diabetes the body doesnt make enough insulin, so it needs to be injected regularly. Insulin is like a master hormone, because it has a direct and an indirect effect on many other hormones in your body. Q. What are hormones? A. Hormones are chemical messengers that tell your organs and cells what to do. For example, the hormone melatonin regulates your 24-hour body clock and helps you sleep well at night. Growth hormone stimulates the growth of bone and other body tissues, and the thyroid hormones regulate your metabolism. We absolutely need insulin, but when you have too much of it floating around your bloodstream, it can set off a series of reactions that leads to breakouts. When you eat lots of food with a high GIlike Rice Bubbles, white bread, and bagelsthis spikes blood-sugar levels, and this in turn causes your insulin levels to surge. The big problem is that this surge in insulin stimulates a number of growth factors and hormones, including a small protein that is essential for growth to occur called insulin-like growth factor (IGF-1). Now this can lead to an excess of male hormones called androgens (which girls, and not just guys, secrete). These androgens encourage pores in your skin to ooze out large amounts of oil (sebum), the greasy goop that acne-promoting bacteria love, and that makes your skin cells stick together. This process blocks pores and contributes to the development of acne. On top of that, IGF-1 can cause your outer skin cells (called keratinocytes) to multiply abnormally. Faster regeneration of skin cells sounds great, but it means that this build up of dead skin cells may also block your pores. Also when insulin levels stay high, this interferes with the production of a good hormone (insulin-like growth factor binding protein 3 or IGFBP-3) that
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assists with the natural shedding of your skin, and as a result, your pores tend to become blocked. So to sum it up simply, fluctuations in blood sugar cause acne by: Increasing oil (sebum) production Causing skin cells to regenerate faster Causing dead skin cells to stick together. Q. So why can some adults eat all the sugar, refined carbs and processed foods they like, and never seem to get a single spot? A. The key difference is metabolism and hormone output. During puberty and throughout most of your teen years, the hormones that are running sky-high actually step up production of sebum, which results in skin that gets clogged more often than normal. Also rapid growth spurts during this time naturally require your body to produce extra growth hormone (GH) to drive this fast growth, but this extra GH bumps up insulin levels. Insulin is an anabolic hormoneit helps the growth of all your tissues, and its absolutely necessary for this time of development, growth and transformation. But this also means that teens have more insulin in their bloodstream. As a result, teens become resistant to insulinalmost like in Type II diabetestheir cells cant absorb the sugar as well as they should, so it remains in the blood. In healthy teens, this insulin resistance disappears after puberty ends. And this is why acne magically seems to disappear, as we get older. Q. What is insulin resistance? A. Insulin resistance basically means that the cells in your body are less responsive to the hormone insulin. Its as if insulin knocks on the door, but no one answers. As a result, the pancreas tries to compensate by pumping out even more insulin. These sky-high levels of insulin can lead to all sorts of skin problems. So actually, you can think of teenage acne almost as a sign of rebellion against a diet high in sugar and refined carbs. And the thing is, most teenagers seem to eat nothing but refined carbs, sugars and processed foods! The lowdown on glycaemic load (GL) You might have seen something called the GL and confused it with the GI. The GL is actually the Glycaemic Load, and its a slightly different index to the GI.
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APPENDIX
The GL of a specific portion of food indicates how much impact or oomph the food will have on affecting your blood-sugar levels. The GI indicates the extent to which a food will raise blood-sugar levels, whereas the GL is the power behind the GI. For example, some fruit and vegies may have higher GI values and you may think of them as bad. But considering the quantity of carbohydrate per portion, their GL is low. This means that their effect on your blood sugar levels is also minimal. Lets look at a few examples: The GI of apples is 38 and the GL of one medium apple is only 5. This means that eating one apple will hardly have any effect on your blood sugar levels. But if you eat a whole packet of 500 g of dried apples (which is probably at least 10 apples), its GL would be 50, meaning that it has a big effect on your blood sugar levels, even though its fairly low GI. Another example is watermelon. The GI of watermelon is sky high for a fruit at 72, but its GL is fairly low at 7, because the quantity of carbohydrate in a serving of watermelon (150 g or a 5 mm thick slice) is minimal and it contains lots of water, so its okay. But watermelon juice is different story, as the quantity of carbs in a cup of watermelon juice (250ml) is much higher, and fruit juice is a more concentrated source of carbohydrate. Remember: The GI indicates the extent to which a food will raise blood sugar levels, whereas the GL is the power or push behind the GI. Low GL = 10 or less Medium GL = 1119 High GL = 20 plus You can also go to this website to find the GL of almost any food: http:// www.glycemicindex.com. So high GI and high GL mean double trouble, and guarantee that your blood-sugar levels and insulin will really shoot up. Lower and slower is the key.
What are antioxidants?

Antioxidants are basically molecules or substances that help protect against cell damage from free radicals and oxidation. So antioxidants guard the body from the damaging effects of free radicals. Feed your face with the following foods that are loaded with good-foryour-skin nutrients and antioxidants:
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Green light list Almonds Almond butter Anchovies Apples Artichokes Asparagus Avocados Avocado oil Barley Beans (dried and fresh) Bean sprouts Beef Beetroot Berries (blueberries, strawberries, raspberries, etc.) Bok choy Brazil nuts Broccoli and broccolini Brussels sprouts Cabbage Canola oil (cold-pressed) Carrots and carrot juice Cashews Cauliflower Celery Cherries Chicken (free-range and organic, if possible) Chickpeas Chinese cabbage Cinnamon Cocoa/dark (bittersweet) chocolatemore than 70 per cent cocoa Coconut oil/coconut milk/shredded coconut Cod liver oil Cos lettuce Crab Curry powder Cucumber Duck Eggplant (aubergine) Eggs (free-range and organic, if possible) Endives Figs (fresh and dried) Fish and shellfish Garlic Ginger (fresh or ground) Grapefruit Green capsicums (peppers) Green tea Hazelnuts Honeydew melon Kale Kidney Beans Kiwifruit Lamb Leafy greens Legumes Lemons Lentils (green, red and brown) Lettuce Linseeds (flaxseeds) Macadamia nuts Mackerel Miso Muesli (natural, no sugar) Mushrooms (all varieties) Mussels Nectarines Nuts Oats Octopus Olive oil Onions
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APPENDIX
Oysters Parmesan cheese Parsley Parsnips Peaches Pears Pecan nuts Pepitas (pumpkin seeds) Pinenuts Pinto beans Pistachio nuts Plums Porridge Pomegranates Pumpkin (squash) Prawns Prunes Quinoa Radishes Red capsicums (peppers) Rocket (arugula) Rockmelon (cantaloupe) Salmon Sardines Scallops Silverbeet Snapper Snow peas (mange tout) Soy products (whole, unprocessed) Spinach Spring onions (scallions) Sunflower seeds Sweet potato Swordfish Tofu Tomatoes Turkey Turnips Veal Walnuts Watermelon Whole grains Yoghurt Zucchini (courgette)
265
INDEX
266
INDEX
Acne anti-acne products, 312, 76, 140 blackheads, 29, 138 cause, 289 contributing factors diet, 13, 32, 5673 hormones, 13, 28, 301, 63 silent inflammation, 789 sleep deprivation, 119 stress, 110, 11112, 1256 cysts, 2930 definition, 28 diet, 711 see also Diet; Nutrition cause of acne, as, 13, 32, 5673 treatment for acne, as, 14, 32, 76108 exercise, 1415, 11012 hormones, 13, 28, 301, 63 hygiene, 139 nodules, 2930 normal in teenagers, whether, 611 statistics, 8, 12, 28 pimples, 29 popping or squeezing, 139 polycystic ovary syndrome (PCOS), symptom of, 31 relaxation, 1415, 110, 12732 shaving, 140 silent inflammation, 789 sleep, 1415, 110, 116 17, 119 smoking, 1445 stress, 110, 11112, 1256 sun exposure, 141 treatment, 1215, 32 anti-acne products, 312, 76, 140 diet, 14, 32, 76108 exercise, 1415, 11012 relaxation, 1415, 110, 12732 sleep, 1415, 110, 11617, 119 whiteheads, 29 zits, 29 popping or squeezing, 139 Alcohol brain function and performance, effect on, 145 effect on skin, 1456 Allergies food allergies, 73 skin type associated with, 26 Beans, 102 Blood-sugar cinnamon, reduction of level with, 62 functions, 38 insulin production, effect on, 38, 40, 41, 58, 59, 61 Body image acceptance of body shape, 15460 puberty, during and after, 1512 negative body image, 1501 peer group, influence of, 151 unreal ideals and images, 148, 149 influence on teenagers, 1501 Carbohydrates, 3742 complex carbohydrates, 41 fibre, 412, 812, 2523 glucose, broken down into, 38 simple or refined carbohydrates, 40 Chocolate, 1056 Cinnamon, 62 Collagen, 23 Dairy, 645 calcium substitutes, 65 milk, 645, 1345 Dermis, 235 capillaries, 23 hair follicles, 24, 25 sebaceous (oil) glands, 23, 25, 28, 30 sweat glands, 24 Diet see also Nutrition effect on skin, 711 negative effect, 13, 32, 5673 positive effect, 14, 32, 76108 guidelines for healthy skin, 734, 1078 gorgeous skin plan, 172212 recipes see Recipes preparation and shopping, 16270 recipes see Recipes Eggs, 98, 138 Elastin, 23 Epidermis, 213 horny layer (stratum corneum), 22 Langerhans cells, 22 melanocytes, 26 Exercise amount recommended for teenagers, 115 benefits, 11016 brain function and performance, improving, 113 energising effects, 11516 guidelines for healthy skin, 132 moderate-intensity activities, 115 protection from acne and other skin problems, 1415, 11013 circulation, increasing, 111 insulin levels, reducing, 111, 112 skin cancer, 113 stress, reducing, 111 12, 126 sweat, increasing, 112 vigorous activities, 115 weight-gain, method of, 37 weight-loss, method of, 11315
267

Fair skin dry skin, 25 freckles, 27 melanin production, 26 freckles, 27 sensitive skin, 26 skin types associated with, 25, 26 sun protection, 26, 27 Fast food, 71 Fats, 434, 6771, 8697, 169 artificial, 43 avocado oil, 90 coconut oil, 8990 cold-pressed oils, 44 fat-free diets, 72 flaxseed oil, 89 macadamia nut oil, 90 monounsaturated fats, 42 natural, 423 olive oil, 89 omega-3, 957 polyunsaturated fats, 43, 956 refined vegetable oils, 44, 70 saturated fats, 42, 71 trans fats, 43, 44, 6870, 93 Fibre, 412, 812, 2523 Fish, 957 fish oil supplements, 96 mercury, 967 recipes, 22935 salmon, 97 Freckles definition, 27 fair skin, where, 27 sun damage, sign of, 27 Fruit, 7783, 166, 258 organic, 84 pesticides, 82, 164 tomatoes, 823 variety of different coloured fruit, 53, 7981, 164 Glycaemic index (GI), 40, 602, 25960 high GI foods, 40, 601 lemon juice or vinegar, effect on GI score, 62 low GI foods, 41, 612 Glycaemic load (GL), 2623 Grains, 99102, 167 quinoa, 1002 Hormones definition, 2612 effect on skin, 13 menstruation, prior to, 63 sebum production, increasing, 28, 301 skin cell production, increasing, 31 Hypodermis, 25 Insulin-like growth factor (IGF-1), 301 sebum production, increasing, 301 skin cell production, increasing, 31 Juice, 67, 105, 170 Legumes, 167 Melanin, 26 freckles, 27 Milk, 645, 1345, 170 calcium substitutes, 65 Minerals, 489, 2568 calcium, 49 iron, 49 macro minerals, 48 magnesium, 49 selenium, 49 sulphur, 48 trace minerals, 48 zinc, 48 Myths, 13446 Nutrition see also Diet key nutrients, 35 Nuts, 1023, 169 Oils and salad dressings avocado oil, 90 coconut oil, 8990 cold-pressed oils, 44 flaxseed oil, 89 macadamia nut oil, 90 olive oil, 89 recipes, 2249 refined vegetable oils, 44, 70 Organic food, 84 Phytonutrients, 503 anthocyanins, 53 antioxidants, as, 778, 83 beta carotene, 51, 105 flavonoids, 52 lycopene, 501, 52, 823 polyphenols, 52 Polycystic ovary syndrome (PCOS) acne as symptom of, 31 Poultry, 98 recipes, 235 Processed food, 910, 72 Protein, 357, 167, 2512 eggs, 98 high-protein diets, 36, 37 poultry, 98 Quinoa, 1002 Recipes breakfast, 21517 chicken, 235 desserts, 2402 dips, 23940 fish, 22935 red meat, 2356 salad, 2223 salad dressings and sauces, 2249 sauces and salad dressings, 2249 snacks, 21720 soups, 2202 vegetables, 2369 Red meat, 989 recipes, 2356 Relaxation see also Stress guidelines for healthy skin, 132 protection from acne and other skin problems, 1415, 110, 12732 stress, reducing, 11112, 119, 126, 12732 techniques, 12732 exercise, 11112, 126 laughing, 129 positive thinking, 1278 sleep, 119, 127
268
INDEX
Sebum, 22, 23, 24, 25, 28 production increased by certain hormones, 28, 301 Skin acne see Acne cancer see Skin cancer colour, 26 see also Fair skin composition, 215 dermis, 235 epidermis, 213 hypodermis, 25 fair skin see Fair skin functions, 19 importance of organ, 19, 27 myths, 13846 types see Skin types Skin cancer increased risk of, 141, 143 melanoma, 143 non-melanoma, 143 protection against, 113, 143 exercise, 113 types, 143 Skin types combination skin, 256 dry skin, 25 normal skin, 26 oily skin, 25 sensitive skin, 26 Sleep amount required by teenagers, 117 benefits, 11617, 119, 122 brain function and performance, effect on, 1202 deprivation, 118, 119, 120 guidelines for healthy skin, 132 junk sleep, 118 melatonin, 11920 protection from acne and other skin problems, 1415, 110, 11617, 119 cell renewal and nourishment, 119 stress, reducing, 119, 127 strategies, 1225 technology, detrimental influence of, 118, 120 Smoking effect on skin, 1445 Soft drinks, 667 diet soft drinks, 135 Soy, 99 Spices and seasoning, 169, 170 Sugar and simple carbohydrates, 5863 artificial sweeteners, 63, 135 chocolate, 1056 fruit juice, 67 names for sugar, 60 natural sugar, 63, 105, 163, 169 soft drinks, 667, 135 Stress see also Relaxation aggravation of acne and other skin problems, 110, 11112, 1256 cortisol, increasing, 126 reduction through relaxation techniques, 12732 exercise, 11112, 126 laughing, 129 positive thinking, 1278 sleep, 119, 127 statistics in regards to teenagers, 125 triggers, identification of, 127, 129 Sun exposure acne medications, whilst using, 141 ageing effects, 141, 142 amount required, 144 fair skin, 26, 27 skin cancer, increased risk of, 141, 143 vitamin D, 1423, 144 Tea, 1045, 170 green tea, 104 Teenagers acne see Acne body image see Body image brain function and performance, 935, 113, 1202, 145 drinking, 1456 exercise see Exercise growth, 34, 134 hormones see Hormones nutrition see Diet; Nutrition sleep see Sleep smoking, 1445 stress see Relaxation; Stress sun exposure, 1414 weight, 367, 11315 Testosterone, 30 sebum production, increasing, 30 Vegetables, 7783, 166, 258 organic, 84 pesticides, 82, 164 recipes, 2369 variety of different coloured fruit, 53, 7981, 164 Vitamins, 457, 2535 B vitamins, 47 fat-soluble, 45 vitamin A, 47 vitamin C, 47, 83 vitamin E, 47 water-soluble, 45 Water, 534, 104, 136, 170 Weight-gain, 367 Weight-loss, 11315 Yoghurt, 65
269
I am deeply grateful to everyone who has made this book possible: especially my publisher Allen & Unwin and in particular the wonderful Jude McGee and Siobhn Cantrill for their passionate enthusiasm and expert guidance. Megan Johnston for her excellent editing, and Justine ODonnell for the gorgeous design. To the whole sales and marketing team, thank you! I feel incredibly lucky to have such talented people around me. Special thanks to my fabulous agent Tara Wynne and also to Pippa Masson from Curtis Brown.
ACKNOWLE
Thank you to Kenji Maeji for his great photos and to Pip McConnel Oats for her wonderful initial proposal designs. Many thanks to Chef Josef Budde, along with chefs Shaun Keenan and Yausuhiro Toshida from the Grand Hyatt Tokyo, for preparing many of the wonderful dishes; to Jayne Edmondson for many yummy recipes, and to chef Tony Scimonello for the ne-tuning. I am grateful to many other friends and family who have so generously given me great feedback, valuable suggestions and support: Caitlyn Read, Jessica Hollander, Ines Ligron, Mike Merrill, Morgan Merrill,
Monica Levy, Suzie Donkin, Bianca, Camille and Brendan Parnell, Peter and Libby Parnell, Barbara Chappell, Candace Barron, Paul Lanthois, Lizzy Murray, Sylvia Deitch, Pia Budde, and a big thank you to Kate Herman. Im especially indebted to pioneering researchers, scientists, and medical professionals who continue to think outside the box, shape the future of nutrition, and who strengthen the diet-skin connection. Most of all Dr Loren Cordain, Dr Neil Mann, Dr George Varigos, Dr Barry Sears, Logan, Dr Jeannette Graf and countless others. Dr Mark Roizen, Dr Jennie Brand-Miller, Dr Nicholas Perricone, Dr Alan
EDGEMENTS
A big thank you to my wonderful husband Wolfgang who dedicated countless weekends to proofread and edit, and made great suggestions. And to my four-legged writing partners Senya and Baci, who hung out on my desk and kept me company! Finally I would like to dedicate this book to all the teenage readers who inspired this book, most of all to the amazingly talented Caitlyn Read, who undoubtedly will make her mark on this great new generation. Thank you, Caitlyn!

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Erica Angyal is a nutritionist, health consultant and author of Gorgeous Skin in 30 Days.

The truth about teenage skin

GORGEOUS SKIN FOR TEENS

GORGEOUS SKIN FOR TEENS

Acne is a four-letter word

Step 1 Say goodbye to skin enemies

GORGEOUS SKIN FOR TEENS

Step 3 Add some lifestyle protection

Put your best face forward

GORGEOUS SKIN FOR TEENS

Taking it from the top

GORGEOUS SKIN FOR TEENS

Introducing the epidermis

GORGEOUS SKIN FOR TEENS

17 m (18 yd) of blood vessels

71 m (77 yd) of nerves

100 sebaceous (oil) glands 650 sweat glands

1300 nerve endings 9 500 000 cells

Digging deeper: the dermis

GORGEOUS SKIN FOR TEENS

Beneath it all: the hypodermis

Skin types and true colours

GORGEOUS SKIN FOR TEENS

Why you should love your skin

GORGEOUS SKIN FOR TEENS

GORGEOUS SKIN FOR TEENS

GORGEOUS SKIN FOR TEENS

If you have severe acne, consult a dermatologist.

Great skin from within

GORGEOUS SKIN FOR TEENS

Protein: your building blocks

GORGEOUS SKIN FOR TEENS

Carbohydrates: fuel for your engine

GORGEOUS SKIN FOR TEENS

GORGEOUS SKIN FOR TEENS

Simple carbs = bad

GORGEOUS SKIN FOR TEENS

Fats: your staying power

Figuring out fats

Good fats to eat more of, found in:

Fats to eat less of, found in:

GORGEOUS SKIN FOR TEENS

GORGEOUS SKIN FOR TEENS

GORGEOUS SKIN FOR TEENS

GORGEOUS SKIN FOR TEENS

GORGEOUS SKIN FOR TEENS

Variety is the spice of life

Did you know?

Water: the river of life

GORGEOUS SKIN FOR TEENS

Putting it all together

GORGEOUS SKIN FOR TEENS

KISS THE SKIN ENEMIES GOODBYE

GORGEOUS SKIN FOR TEENS

KISS THE SKIN ENEMIES GOODBYE

GORGEOUS SKIN FOR TEENS

KISS THE SKIN ENEMIES GOODBYE

GORGEOUS SKIN FOR TEENS

Spice it up with cinnamon

KISS THE SKIN ENEMIES GOODBYE

For girls only: PMT pimples

Sweeten up your life naturally

GORGEOUS SKIN FOR TEENS