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 Erica’s 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

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 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: [email protected]
Web: www.allenandunwin.com
National Library of Australia
Cataloguing-in-Publication entry:
Angyal, Erica.
Gorgeous skin for teens / Erica Angyal.
9781741755275 (pbk.)
Includes index.
Skin—Care and hygiene. Teenage girls. Acne. Diet. Beauty, personal.
Teenage girls—Nutrition. Lifestyles—Health 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

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 GORGEOUSSKIN
fo r te e ns
ERICA ANGYAL

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CONTENTS

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 PREFACE: THE TRUTH ABOUT TEENAGE SKIN 6
INTRODUCTION: ACNE IS A FOUR-LETTER WORD 12
1 SKIN 101 17
2 NUTRITION 101 33
3 KISS THE SKIN ENEMIES GOODBYE 55
4 EAT YOURSELF GORGEOUS 75
5 THE SKIN PROTECTORS 109
6 THE HEALTH AND BEAUTY MYTHS 133
7 FEELING GREAT FROM THE INSIDE OUT 147
8 GETTING PREPARED 161
9 THE GORGEOUS SKIN PLAN 171
10 GORGEOUS SKIN RECIPES 213
NOTES 243
APPENDIX 250
INDEX 266
ACKNOWLEDGEMENTS 270

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PREFACE The truth about teenage skin
Oh no, it’s 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 cover—you can’t even contemplate getting out
of bed.
But the dreaded moment arrives: the wake-up-and-
check-your-face moment! As you stumble towards the
mirror for that daunting first-thing-in-the-morning
inspection, you can’t 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.
‘What’s that?’ asked the girl sitting in front of me,
pointing right at my face.
‘What’s what?’ I responded, not knowing what she meant.

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‘Those red spots on your chin,’ she said, and kept

pointing at my face in front of everyone.
I didn’t 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 couldn’t figure it out. Here I was halfway across the
globe feeling like the ugly duckling among swans. And it
wasn’t just that girl that turned my first day in class into
a nightmare. I still remember my first morning sitting at
my Japanese host family’s 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
wasn’t 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 wasn’t.

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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 wasn’t 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 didn’t have some special
gene or mysterious secret after all. It was all the stuff that
my host grandma was feeding me every day—a healthy
diet that happened to help my skin at the same time.
It wasn’t 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.

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My own experience in Kyushu shows that acne is not

so normal. And research confirms that you don’t have to
get acne just because you’re 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 Aché hunter-gatherers in an isolated jungle
area of Eastern Paraguay in South America. And you know
what? They didn’t find a single spot in the entire teenage
population.
Now think about your classmates and almost every
other teen you’ve seen. It would be impossible to round up
a random group of teens that is completely acne-free in
Australia—or any other Westernised country.
So how come all these teens living in far-flung places
don’t battle with their skin? They certainly don’t all eat
traditional Japanese food. Perhaps they’ve got some
special sort of anti-acne gene? Sounds interesting, but
nope, that’s not it.
All the studies and observations point to the same
thing. The societies with zero acne don’t drink Coke and
eat Krispy Kreme doughnuts; they don’t have Big Macs
and KFC; and they don’t munch on M&M’s in between.

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They don’t even have supermarkets, for that matter.

Most of their diet is made up of natural stuff that hasn’t
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 vegies—and 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 everyone’s 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 anti-
pimple products!
Acne isn’t just the unfolding of a genetic timetable, and
it’s not just the result of those turbulent teenage hormones.
It’s all about the stuff you stick in your mouth every single

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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 don’t worry—you won’t have to eat any weird stuff.

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INTRODUCTION 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 face—or you realise your skin looks dull, dry and
just plain blah—right 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. It’s
a constant battle—sometimes your acne may get worse, it
may get better or it may even disappear for a while. You’re
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

teen’s 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, it’s a
complete guide for getting you from where you are now to
where you want to be: having gorgeous, clear skin. And it’s
surprisingly simple.

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 INTRODUCTION

Three steps to great skin

Acne, spots, pimples, and dull, dry skin don’t have to be a
part of your teenage destiny.

Step 1
Say goodbye to skin enemies
Everything you stick in your mouth—or don’t, for that
matter—affects the health and appearance of your skin.
You can probably imagine that day after day, stuff like pies,
chips and doughnuts aren’t 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. Here’s how it works: eating skin-
enemy 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 isn’t easy, I promise that the

results will be so worth it because you’ll look and feel
fantastic.

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 GORGEOUS SKIN FOR TEENS

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 superstars—good
carbohydrates, fabulous fats and perfect protein—can help
your face look its absolute best and give you more energy.
Good looks come from good health—there’s no way
around it!

You won’t have to count kilojoules (calories) or keep track

of every snack or portion size and, best of all, you’ll get to
eat yummy food. You’ll discover delicious easy menu ideas
for all your meals—including 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. You’ll 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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Remember: if you get seriously stressed out, exhausted or

turn into a couch potato, you’ll 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, you’ll
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 don’t 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 don’t worry if it sounds like there’s 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, let’s get started.

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 SKIN
101
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 GORGEOUS SKIN FOR TEENS
Take time to chill each day.

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 SKIN 101

et’s face it, your skin was probably the last thing on your
L mind until you got pimples, zits, spots, or you noticed
that it looked dull or dry. But no matter how much—or how
little—you 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. What’s
more, your skin constantly protects your body from
unwanted visitors, like bacteria and viruses. It helps you
warm up when you’re cold, cools you down when you’re
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. It’s washable, stretchable, tough and
waterproof. It’s amazing to think that even if you soak in
the tub for hours on end, your skin doesn’t 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 what’s 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 isn’t 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 leafies. Add some protein to
balance out blood-sugar levels.
© Kenji Maeji

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 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 it’s the outer layer of skin that
you present to the world. This outer
layer acts as your body’s natural suit of
armour, protecting you from the sun,
wind, rain and infections. Yet most of
it’s only about as thick as a sheet of
paper! It’s thickest on the bottom of
your feet—where you need it for
walking barefoot—and thinnest on your
eyelids.
The epidermis is being worn down
and replaced constantly. Look at your
hands for a minute. Although you can’t

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see anything happening, the epidermis is a factory that’s

Fun skin facts producing new skin cells all the time.
When the new cells are ready, they start moving from
About 6 square the bottom towards the top of your epidermis. This trip
centimetres
(1 square inch) of takes about two weeks to a month. And while they move
your skin is home to: 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
17 m (18½ yd) of
* blood vessels dead skin cells.
The horny layer (seriously!) is the name for the
65 hairs
*
71 m (77 yd) of
outermost layer of your epidermis. You can impress your
friends by using its Latin name, the stratum corneum. The
* nerves horny layer is tough and strong, and the cells are tightly
100 sebaceous (oil) packed together like scales, so they’re just perfect for
* glands covering and protecting your body. But they don’t hang
650 sweat glands around for long. They soon flake off: when you wash, sit in
* 1300 nerve endings
class, scratch yourself and as you read this book.
* 9 500 000 cells
Although you can’t see it happening, every minute we
lose about 30 000 to 40 000 dead skin cells. That’s almost
* 4 kg (9 lb) of cells every year! Your skin doesn’t 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 skin’s
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 waiting—Langerhans
cells. These special cells help defend your body from any
invading bugs by activating your immune system.

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What your epidermis doesn’t contain, though, is blood

vessels. If you lightly scrape your skin, it will ooze clear
liquid, but you’ll 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 skin’s overall thickness, and it’s 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 skin’s 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 skin’s
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 don’t expect to see any pores on models in
glossy magazine close-ups. Either they’ve been airbrushed out or make-
up 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 can’t necessarily feel it, you
sweat a bit all the time. In fact, you sweat up a storm
without realising it—about 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 body—except for your lips, palms
and soles of your feet—and you’ve got more in some
places than in others. There are more than 100 000 follicles
on your head alone.

To see your skin’s 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 won’t be so easy
because your sticky layer is gone! But it’s only gone momentarily, as
your glands will soon put out more.

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Sebaceous glands are connected to hair follicles by

sharing the same pores, so the oil that’s 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.
It’s 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, you’ve probably got combination skin.

Normal skin: If your skin doesn’t 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 it’s 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? It’s 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 person’s
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
sun’s rays. Even though melanin is mighty, it can’t shield
you all by itself, especially if you’ve got pale skin. You’ll
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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Q. Freckles—I 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, that’s why they’re sometimes called ‘sun kisses’. Fair
skin equals frequent freckling and that’s just the way it is.
But, hey, freckles can be cute—look 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 Gale’s 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, don’t
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 isn’t right—if you’re stressed out, sick,
tired, or most of all, not eating well—it shows up on your face.
That’s because your skin is connected to all of your body’s
systems, and it’s 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 doesn’t
just look pretty: it looks after you too.

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Acne! Yikes! What’s

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 it—zits,
spots, pimples, whiteheads, black-
heads, blemishes—acne still means
agony, and it will probably be the most
unwelcome guest in your skin’s life. If
you have it, you have lots of
company—almost 90 per cent of teens and helps to waterproof your skin. As
in most Western countries have to deal the oil travels to the surface, it also
with at least an occasional breakout. carries away loose dead skin cells and
other junk from the pores’ lining.
Now here’s the new part: certain
Facing up to acne hormones can stimulate your glands to
Acne is an inflammatory condition that step up their oil production. The extra
starts way down in a tiny world of its oil combined with the dead skin cells in
own, in the hair follicle unit (the follicle the pore makes a sticky mixture, kind
plus the attached sebaceous gland), of like wet cement. This sticky stuff can
which you can see in the picture above plug up the pore and seal it shut,
right. closing off its exposure to air. Bacteria
Here’s a quick recap: the called Propionibacterium acne (P. acne
sebaceous glands make sebum (oil), for short)—which naturally live in the
which normally travels through pores to skin’s pores and normally don’t cause
the skin’s surface, where it moisturises problems—thrive in places with no

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oxygen, so when the pore’s 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. It’s got no exit to the skin’s
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 skin’s surface.
What’s 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, you’re 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 you’re 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. They’re basically pus-
filled bumps that form when the skin’s 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.
When and why does this nightmare start?
In most cases, acne starts between the ages of ten and
TIP thirteen and usually lasts for five to ten years. Acne affects
guys and girls in approximately equal numbers, but there
Keep your are differences. For example, guys are more likely to have
fingers off your more severe, longer-lasting forms of acne.
Hormones play a central role in the whole acne drama.
face! A pimple You’ve probably heard of a hormone called testosterone.
you leave alone Although it’s often called a male hormone, both girls and
guys produce it. Anyway, testosterone breaks down into
heals twice the powerful hormone dihydrotestosterone (DHT) that
as quickly as regulates how much oil your skin produces.
Just like too much testosterone on a footy field can
one you mess cause trouble, high levels of testosterone can act like an
around with. accelerator on your sebaceous glands, making them pump
out more oil.
But testosterone isn’t 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

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up oil production but also cranks up skin cell production,

big time. Then, when these skin cells can’t 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 won’t 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, gels—phew! 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 . . .
TIP Although many of the zit zappers may work in the short
term, after a while their effectiveness will fade. And they
If you have generally fall short because they don’t get to the root of the
severe acne, problem.

consult a Great skin from within

dermatologist. Remember those Inuit teenagers living in Northern
Canada, the Kitavan teenagers in Papua New Guinea and
the Aché teenagers in Paraguay? They’ve all got the
normal teen hormones, just like us, but they don’t get
acne. Zero, zip, nada, not a zit in sight! And that’s 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 acne’s cause and also its
solution.
Take care of your skin from the inside out—eat a great
diet, get enough zzzs, and keep your stress levels in
check—and your skin will love you for it, and you will love
your skin!

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1
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ou’ve probably heard the expression, ‘You are what you

Y eat’. Well, it’s true. The food you eat literally becomes
part of you. It helps determine whether you become tall or
short, weak or strong, thin or fat—and whether your skin
looks good or not. Food can also change the way you
feel—yes, it’s that powerful!
During your teen years, you don’t just need any kind of
food, you need fantastic food. Here’s the deal: you are in
the biggest and most critical growth spurt of your life! This
is the most important time to eat what’s right and give your
body the nutrition it needs.
Between the ages of eleven and seventeen, you’re
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. You’re forming your
body’s framework for life.
Sadly, Krispy Kreme doughnuts, lollies, fries and pies
just don’t 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 you’ll have fewer icky sicknesses. What’s more,
it will give you great skin and a radiant, healthy glow. To
build the body you want—and 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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The key nutrients

Let’s 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 it’s your body’s
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 animal-
based foods—eggs, chicken, turkey, lamb, beef, pork and
fish—and dairy products—yoghurt, milk and cheese. It’s
found in plant foods, too—like 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
you’ve got to get some good-quality protein daily to have
great skin and avoid a whole stack of health and beauty
Check out ‘Protein problems.
In general, growing teens need about 1 gram (¹⁄ 32 oz) of
power’ in the Appendix protein daily per kilogram of their body weight. So if you’re
to see how much 50 kg (112 lb), you need about 50 g (1¾ oz) of protein a day.
protein is in your
Q. What about those high-protein diets like
favourite foods. 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 growth—and
you’re dropping some of the healthiest foods, like fruit and
vegies—the 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.

Beefing up
Q. I’m really skinny, and I try to eat huge amounts
of food to gain weight, but it just doesn’t 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. Here’s 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 don’t
gain weight—you don’t need to feel bad about this. As
long as you eat lots of nutritious food and your body’s
needs are being met, you shouldn’t have to explain
yourself to anyone. It’s tough to be different but in ten
years, you’ll 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, you’d 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 body—especially for providing energy, so
that you can think, breathe and move—and 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:
it’s 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 die—it’s
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 thing—but 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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You may have heard about ‘bad carbs’ and ‘good

carbs’. What’s 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 they’ve been
processed—like 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. We’ll 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 food’s 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 you’ve got to give the boot to if
you have acne, pimples, spots, blemishes or dull skin.

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Complex carbs = good

Complex carbs are the good-for-you carbs. They’re rich in
nutrients, including vitamins and fibre. And because fibre
produces a slower and smaller rise in blood sugar, they’re
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 don’t crave high-sugar
foods, like doughnuts, for instant energy.
These good carbs are the ones you want to eat for
great skin, as they don’t 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. It’s part of the plant-
based foods that you can’t digest (like the skins, seeds
and tough cell walls), so it moves through your system and
out the other end. Because your body doesn’t absorb it, it
doesn’t provide any kilojoules (calories) for energy, but fibre
does a bunch of other helpful things.
Fibre is sometimes called ‘nature’s 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 that’s 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

Don’t be scared of fats! Most fats aren’t evil—they’re 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:
Saturated—found in animal sources, like meat and dairy
products;
Monounsaturated—found in cold-pressed olive and
canola oils, avocados and nuts;

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Polyunsaturated—found in vegetable oils, linseeds

(flaxseeds) and fish.
Included in the polyunsaturated group are the essential
fatty acids or EFAs, which your body can’t make itself.
You need EFAs as much as you need vitamins and
minerals. There are two types of EFAs:
Omega-3—found in fish, linseeds (flaxseeds) and walnuts;
Omega-6—found in vegetable oils, seed oils and nut oils.
Finally, there’s 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? Let’s summarise it simply.

Good fats to eat more of, found in:

☺ Healthy oils—olive, flaxseed, macadamia nut, pumpkin
seed, coconut, avocado and cold-pressed canola oil
☺ Linseeds (flaxseeds)
☺ Nuts—almonds, pecans, walnuts, cashews, hazelnuts, etc.
☺ Fish—salmon, mackerel, tuna, sardines, etc.
☺ Avocados.

Fats to eat less of, found in:

 Butter
 Refined oils—sunflower, safflower, soybean, corn, cottonseed
 Ice cream
 Full-fat cheese
 Processed meats.

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Trans fats to avoid completely, found in:

 Margarine
Power bites  Snack foods—chips, crackers, some biscuits,
commercial popcorn
Snacking can help  Baked goods—doughnuts, pastries, pies, sausage rolls
you avoid energy  Junk food—burgers, fries, nuggets, etc.
crashes by keeping  Fried foods—hot chips, etc.
 Palm oil
your blood sugar
steady. Eating a The good fats, especially the face-friendly omega-3s, are
combination of an absolute must if your goal is gorgeous skin. They help
moisturise and keep your skin hydrated from the inside out.
complex carbs and Extra virgin jokes aside, when it comes to oils there is a
protein with a dash huge variation in quality, even among the healthy oils. Look
of healthy fat is your out for oils that say cold-pressed, extra virgin, or even
organic cold-pressed. They’re more expensive, but cold-
smartest energy pressed oils are the highest quality oils available. They’re
booster. Try easy generally extracted by a simple mechanical pressing
options like almonds operation and without the use of high temperature, which
can destroy some of the beneficial compounds found in
(or other nuts) the oils.
mixed with natural Most commercial salad dressings unfortunately include
yoghurt or almond oils that are refined. They often use heat (i.e. they aren’t
cold-pressed) and other processes that can damage many
butter smeared on vitamins and phytonutrients naturally found in the oils. So
apple slices. Yum! when you buy oils, make sure they are cold-pressed.

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Vitamins: vitalising your body What these vitamins are and where
to get them
You’ve probably heard your mum or
granny say, ‘Eat your spinach—it’s There are two basic types of vitamins:
packed with vitamins!’ But what exactly fat-soluble (these dissolve in fat) and
are vitamins? Vitamins are a group of water-soluble (these dissolve in
thirteen vital nutrients that your body water)—and you need both types for
needs in tiny amounts to grow and stay great skin.
strong—and just about everything else. Vitamins A, D, E and K are fat-
You can’t live long without them. soluble. When you eat foods that
Although your body is a powerful contain fat-soluble vitamins, those
machine that’s capable of manu- vitamins end up being stored in your fat
facturing many things it needs, it can’t tissues and liver. Then they wait around
make vitamins. Luckily, you can get in storage until your body needs
them from the food you eat. them—some for a few days, some for
Different foods contain different up to six months.
vitamins, each with a special role to Water-soluble vitamins, like C and
play. Think of vitamins as a softball the B vitamins, don’t get stored for very
team: it doesn’t matter how good your long. Instead, they travel through your
pitcher is, if you don’t have all your bloodstream and then whatever isn’t
other fielders, you won’t have much of used gets filtered out by your kidneys
a game—you need the lot. and comes out when you go to the
bathroom. Because they don’t stick
around, you need to replace them
often.
Here’s a rundown of the key
vitamins for healthy, glowing skin:

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Vitamin A Vitamin C
Best sources: eggs and cod-liver oil. Best sources: oranges and other citrus
You can also get vitamin A from foods fruits, kiwifruit, broccoli, parsley,
like carrots, sweet potato, pumpkin capsicums (peppers), tomatoes and
(squash), broccoli, rockmelon strawberries.
(cantaloupe) and spinach. These are Beauty benefits: vitamin C is a
rich in a substance called beta fantastic antioxidant and an absolute
carotene, which your body can convert must for gorgeous skin. It guards cells
into vitamin A. against damage, promotes cell renewal
Beauty benefits: vitamin A is key to and blood circulation, and helps the
keeping dry, flaky skin at bay, plus it’s healing process. It’s also needed to
essential in the normal shedding of create collagen for firm skin.
dead skin cells that would otherwise
plug up your pores.
Vitamin E
Best sources: egg yolks, sunflower
B vitamins seeds, avocados, nuts, green leafy
There are eight B vitamins. vegies and whole grains.
Best sources: leafy green vegies, Beauty benefits: vitamin E is another
whole grains, chicken, egg yolks, powerful antioxidant that helps protect
legumes (like lentils), lean red meat, fish your skin cells from damage, and your
and bananas. tissues need it for repair and healing.
Beauty benefits: the big-beauty B
vitamins help with just about
everything. They help rebuild and repair Check out ‘Vitamin power’ in the Appendix
skin tissue, and are needed to keep
your skin in top form and function, for more info on vitamins and their best food
including your sebaceous (oil- sources.
producing) glands.

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poultry, legumes (like lentils), peas,

Minerals: movers and shakers beans, cabbage and lean meats.
Like vitamins, minerals aren’t needed in Beauty benefits: zinc is a zit-zapper
large amounts, but they are essential to extraordinaire! Not only does it help
good health and great skin. Your body prevent your skin’s glands from over-
uses minerals to carry out countless producing oily gunk, but it reduces
daily functions, which include building inflammation, promotes healing and is
strong bones and teeth, transporting vital for healthy collagen too. When you
oxygen from the lungs to all your don’t get enough zinc, you increase the
tissues, making hormones, and production of all those pimple-
keeping your heart beating. promoting hormones.
There are two basic groups of
minerals: macro minerals and trace Sulphur
minerals. Macro means large in Greek,
so this term is used to indicate that you Best sources: fish, eggs, beef, lentils,
need these minerals in greater garlic, and some vegetables, especially
quantities. The macro minerals include the cabbage family (they are
calcium, magnesium, sodium (salt) and sometimes called cruciferous
potassium. You only need the trace vegetables and include Brussels
minerals, like zinc, iron, copper, sprouts, broccoli, bok choy,
manganese, chromium and selenium, cauliflower, Chinese cabbage,
in tiny quantities. watercress and Japanese wasabi),
Here’s a rundown of the key minerals celery and onions.
you need for healthy, glowing skin: Beauty benefits: sulphur is another
must for gorgeous skin. The cells in
your skin’s outer layer, as well as your
Zinc fingernails and hair, are especially rich
Best sources: oysters, pepitas in this mineral. Sulphur gives gloss to
(pumpkin seeds), Brazil nuts, almonds, your hair and strength to your nails.

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and sardines with bones, leafy green

Selenium vegetables such as bok choy, broccoli
Best sources: seafood, salmon, whole and spinach, nuts such as almonds,
grains, nuts (like Brazil nuts), garlic, and sesame seeds.
lean meats and mushrooms. Beauty benefits: calcium is needed for
Beauty benefits: selenium is a star skin cell turnover as well as skin repair,
antioxidant that also protects your skin and it’s absolutely vital for great bones
cells from damage and inflammation. and healthy teeth.
Studies show selenium levels are
significantly lowered in people with
inflammatory acne.
Iron
Best sources: red meat, liver, poultry,
oysters, fish like tuna and salmon,
Magnesium eggs, whole grains, legumes, spinach,
Best sources: dark green leafy almonds, pepitas (pumpkin seeds),
vegetables, almonds, cashews, dried fruit like figs, prunes and raisins.
buckwheat, Brazil nuts, tofu, brown Beauty benefits: this mineral is needed
rice, dried figs, apricots and avocados. for haemoglobin, the key pigment in
Beauty benefits: magnesium puts the red blood cells which transports
brakes on inflammation. It also lowers oxygen to different parts of the body,
your stress hormones. Stress seriously including skin. So iron ensures that skin
messes up your skin, and if you don’t glows from within.
get enough magnesium, your
production of sebum is stepped up.
Flip to the Appendix on page 256 for more
Calcium info on minerals like calcium and iron, that
Best sources: dairy products such as
are especially essential during your teen
cheese and yoghurt, canned salmon years.

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The fabulous phytos: fighting for your face

For a long time it’s been known that people who eat lots of
fruit and vegies are much healthier than those who don’t.
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, they’re nutritional superstars.
Despite its high-tech ring, the word phytonutrient
simply means ‘nutrient from a plant’. We’ll call them
‘phytos’ for short. Some of them, like zeaxanthin and beta
cryptoxanthin, sound like something from another planet,
but you’ve probably heard of one or two, like beta
carotene or flavonoids.
So what are they? Phytos aren’t classed as essential
nutrients—not yet anyway—but you’ve got to go for these
every day. Here’s why: phytos naturally safeguard plants
against disease, insects and other dangers in the
environment. So they’re actually a plant protection
system—and 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
wild’—and when molecules go wild, they’re 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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it from getting sunburnt. And once it’s in your body, it helps

protect you in a similar way.
These pigments don’t just make plants pretty; they also
make you pretty. Here’s 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 sun’s
ultraviolet (UV) rays. If you have acne, you’ll 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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Anthocyanins
Best sources: blueberries, dark cherries, pomegranates,
purple cauliflower, black grapes, beetroot and basically any
other fruit or vegie that’s purple—even those yummy acai
berries from Brazil.
Beauty benefits: the anthocyanins are bursting with
antioxidant power, they’re anti-inflammatory, and they
improve blood supply to your skin.

Variety is the spice of life Did you know?

Thousands of different phytos have been identified and Just like us, cells grow old
scientists are still discovering more. With so many phytos, and die. When old cells die,
you can imagine that they do lots of healthy things in
addition to making your skin look gorgeous. No wonder new ones replace them.
your mum or granny nags you to eat your fruit and vegies. Within 120 days every single
Getting the benefits of many phytos is why it’s so one of your red blood cells
important to eat a wide variety of different coloured fruit
and vegies. is replaced by a new one.
And the whole top layer of
Water: the river of life your skin is replaced every
Did you know that your body is made up of 60–70 per cent single month. So feeding your
water? After oxygen, it’s your most important life source. Every body good nutrition is key
single system in your body relies on it, and without regular top- to building and maintaining a
ups, you wouldn’t survive for longer than a few days.
Getting enough water is critical for transporting nutrients healthier body and skin from
and oxygen to all of your cells. Water regulates your the inside out.

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Moisture zappers temperature, flushes out wastes and toxins, and performs
countless other vital functions to keep you alive and healthy.
Unfortunately, you can’t count Plus, being well-hydrated gives you beautiful skin. Water is
soft drinks, frappuccinos the number one dull-skin reviver. Dehydrated skin looks
and iced teas as part of your ashen and grey, but hydrated skin looks moist and plump.
It’s really important to keep yourself—and your skin—
daily water intake—they’re hydrated by drinking about eight glasses of water a day. If
far too heavy on sugar, you exercise, you’ll need even more water to replace the
fluids you lose through sweating. And by water, I mean
and too light on water. The
water, not soft drinks, tea or coffee.
other problem with all those
drinks is that caffeine (found Putting it all together
in coffee beans, tea leaves
By now, you might be wondering how you can put all this
and cacao) is a diuretic, info together. It’s easy: make sure you eat some protein,
which means that caffeinated complex carbs and good fats with each and every meal
and snack. That way you’ll get all the nutrients you need to
drinks cause you to urinate
grow, burst with energy, and look and feel fantastic.
(pee) more, sapping the What’s good for your face, is good for your health—and
moisture right out of you and what you do now can make a huge difference to your
health later in life. Remember: the process of building great
your skin.
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 ENEMIES
GOODBYE
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ow that you’ve got the nuts and bolts of nutrition under

N your belt, it probably isn’t hard to figure out that a
hamburger, some fries and a Coke aren’t exactly your best
beauty choice. But you’d 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 we’ll uncover all the foods that are your
skin’s worst enemies—especially if you are plagued with
acne or with an oily, dry or troubled complexion. Say
goodbye to these skin enemies and you’ll beat your acne
once and for all. And you’ll be on your way to glowing,
happy skin and better health for life.
Let’s 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. There’s no way around it: these foods
set off a whole series of reactions—kind of like a domino
effect—that leads to breakouts.

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© Kenji Maeji

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 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.
It’s not just the sugar you sprinkle on your Cornflakes
or stir into your coffee, it’s 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? Here’s
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
For more details on
level stays high too—and it’s a continually high level of this whole hormonal
insulin that triggers the hormonal cascade that leads to situation, flip to the
pimples.
section on ‘Technical
stuff’ in the Appendix.
Sugar shocker
A blueberry muffin for breakfast, a can of soft drink for
afternoon tea, a piece of cake after dinner . . . It doesn’t
seem like you’re consuming tons of sugar, but if you’re like
most teens, you’d be shocked to learn how much of the
stuff you’re actually getting, even if you don’t 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, that’s a mountain! Now pour it into a
glass and add water. That’s how much sugar is in the
average 340 ml (12 fl oz) soft drink!
Sugar sneaks into so many foods. In fact, it’s hidden in
virtually all packaged and processed foods. Soups,
cereals, sauces, tomato sauces, yoghurts, breads—you
name it, it’s probably in there.

Beware of prepared non-fat foods! They’re often packed full of sugar

or artificial sweeteners to make them all the more appealing and
addictive.

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Get sugar savvy

Sneaky ways of Sugar comes in many forms and is sneakily disguised on
saying sugar many labels by manufacturers who want to make their
Dextrose products look less sugary. Don’t be fooled—check out the
Sucrose list on the left to acquaint yourself with all the different
ways of saying one thing: sugar.
Glucose
Galactose Kick the sugar habit
Maltose Skipping sugar is truly the single most important thing you
Fructose can do to get clear, gorgeous skin fast. So, each time you
reach for another sugary snack, remember: sugar and
Lactose junky carbs can blow it for your skin big time. And, while
Table sugar it’s not a biggie now, overdosing on sugar messes with
Brown sugar your skin’s collagen, which can mean sagging, early
Castor (superfine) sugar wrinkling, and brown spots further down the road.
Glucose syrup
Corn syrup Go low GI
Golden syrup As mentioned in Chapter 2, the Glycaemic Index (GI) is an
High fructose corn syrup easy tool to help you sift through the sweet stuff. A food’s
GI score reflects how much that food pushes up your
Fruit juice concentrate blood-sugar level. Scores range from 0 (water) to 100
Mannitol (table sugar).
Maple syrup Foods with a score of 70 or more are considered high
Invert sugar GI. You’d be surprised at what foods rank extra-high on
the scale—even so-called health foods like rice cakes,
Raw sugar baked potatoes, Cornflakes and shredded-wheat cereals.
Molasses Unfortunately, if you’re a fairly typical Australian teenager,
Treacle you’ve 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 Rice Bubbles: 81 for 30 g (1 oz) Check out the ‘GI power’
Lunch: chips and gravy Hot chips: 75 for 150 g (5½ oz) chart in the Appendix so
Snack: two choc-chip cookies Cookies: 57 for 50 g (1¾ oz) that you can sift through
Dinner: curry with rice Rice: 65 for 150 g (5½ oz) the sweet stuff.

You can also go to this

What’s the big deal about a high-GI number? As you
might have guessed, it comes back to insulin again. If a handy website to find the
food bumps up your blood-sugar and insulin levels, it’s GI of almost any food:
likely to put bumps on your skin too. Research clearly http://www.glycemicindex.
shows that acne thrives on a diet full of high-GI foods.
Professor Neil Mann from the Royal Melbourne Institute com. Click on the
of Technology conducted a study with Australian teens, ‘GI Database’ tab on the
and concluded: ‘Eating rapidly digested carbohydrate left side of the page, then
foods [high GI] which are mainly processed snack foods,
biscuits, cakes, pastries and bread along with rice, type in the name of the
potatoes and sugary drinks causes a rapid increase in food you’re interested in,
blood-sugar levels and insulin production in the body. This and you’ll get its GI.
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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so they are far less likely to trigger breakouts. As a bonus,

TIP low-GI foods provide a slow release of energy that will
Want to know keep you going and going. So nix the high-GI foods.
a clever way to
Low-GI doesn’t always equal healthy
lower your food’s Sometimes, however, low GI isn’t so good. You’ve
GI? Squeeze probably noticed your school’s tuckshop has introduced
lemon juice over it. lots of low-GI options. That sounds great, but the problem
Adding lemon or is that low GI doesn’t always equal healthy. Potato chips
even vinegar to a are low GI, and so are chocolate cake and chicken
nuggets—but they’re high in trans fats and other things
carb- rich meal has that are bad for your skin and your health. So it’s helpful to
been shown to lower remember that in general, low GI or not, the less processed
its GI score by up a food is, the better it is for you.
to 30 per cent! It’s
thought to work by Spice it up with cinnamon
putting the brakes This yummy spice is what makes apple pie taste so good,
on your stomach’s and cinnamon has some surprising health and beauty
emptying, which benefits, too. Studies have found that just ½ teaspoon of
slows the rate of cinnamon significantly reduces blood-sugar levels and
improves blood-sugar metabolism.
digestion.
This is great news, because as you know, you want to
keep your blood-sugar low to prevent breakouts and beat
acne, and it’s 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 For girls only:

Sure, lollies may be fat-free, but just one innocent-looking PMT pimples
snake has more sugar than a sugar cube, plus artificial If you’re plagued with
colours and flavours. So when you start crashing at 3 p.m., pimples just before your
do yourself a favour and have a sugar hit from nature
instead. An orange, an apple or a slice of pineapple should
period, you can blame it
do the trick. on your shifting hormone
levels. After ovulation (the
Sweeten up your life naturally release of an egg from your
Don’t worry, you don’t need to say goodbye to all things
ovaries which happens about
sweet. To sweeten things up from time to time, raw honey, fourteen days after your
stevia, agave syrup or xylitol are all great choices (most of period starts), hormonal
these are available at health food stores). These don’t changes make your body
bump up blood-sugar levels as much as other sugars do.
But stay away from artificial sweeteners. Some of them
more sensitive to sugar
have never even been proven safe. And although they’re and junky carbs than
kilojoule-free (calorie-free), that doesn’t mean that you’ll usual—probably right at
lose weight or be healthier if you use them. In fact, studies the time that you crave these
have shown that artificial sweeteners actually cause people
foods the most! For the sake
to eat more.
There have also been more health complaints about the of your skin, it’s absolutely
synthetic sweetener aspartame than any other food essential that you cut back on
additive on the market today. How come? In your body, these foods, and make sure
aspartame breaks down into formic acid and
you include some protein
formaldehyde. Remember formaldehyde from science
class? It’s a smelly, toxic chemical used to kill bacteria and with every snack and meal,
preserve dead bodies. Yuck! Who wants to eat that? to balance out your blood-
sugar levels.

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 Skin enemy 2: dairy

Cow’s milk is right up there among the top acne-
aggravators. When you look at the GI chart, milk and dairy
products rank pretty low, so you’d think they’d get a big
thumbs up. But research has shown that milk causes a
strong insulin response, even though it’s low GI.
Scientists believe that the lactose (the sugar that’s
naturally found in milk) and other components in cow’s
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. It’s
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
hormone—IGF-1, which we discussed in Chapter 1. IGF-1
sends a signal to your skin’s oil glands to step up
production of oil and you know where that leads.

Ditch the dairy

Lots of research backs up the acne–milk 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 skin’s 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
doesn’t 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 Flip to ‘Mineral

You’ve seen all those milk-moustache ads and maybe power’ in the Appendix
you’re worried that if you give up milk, you won’t get to check out the top
enough calcium. Fortunately there are plenty of other ways
to ensure adequate intake of this important mineral, like
non- dairy food sources
eating more leafy greens, sesame seeds and canned of calcium.
salmon. Goat’s milk and sheep’s milk are high in calcium
and are great alternatives to cow’s milk. Rice, almond, soy
and oat milks are good high-calcium substitutes too.

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 Skin enemy 3: soft drinks

Soft drinks are a special category of junky carbs because
they’re a pure sugar rush. It’s no wonder they’re called
‘liquid lollies’!
Here’s what many Australian kids drink every week:

Age Soft drinks Approximate total sugar

16–18 3 litres (104 fl oz) 72 teaspoons
12–16 1.8 litres (62½ fl oz) 43 teaspoons
8–11 1.2 litres (44 fl oz) 29 teaspoons
That’s a serious stack of sugar!
Unfortunately many other drinks, like cordials, flavoured
mineral waters, sports drinks, fruit drinks and iced tea
drinks, aren’t 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 teaspoons—that’s even more than a Coke!
By the way, it’s 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 can’t give
Fruit juice alert! up your morning
If you think a glass of orange juice first thing in the morning
glass of juice,
is super healthy, think again! In the process of juicing the dilute it half- and-
fibre is removed, leaving lots of sugar. If your stomach is half with water.
empty, your body absorbs all this sugar super fast, and That way it won’t
when it hits your bloodstream it triggers a huge insulin be as concentrated
spike. So go for whole fruit instead.
and you won’t get
that insulin spike.
 Skin enemy 4: beauty busting fats It’s not going to
The types of fat you eat can make the difference between taste as good as
having radiantly gorgeous skin or a dull, blemished and usual the first few
troubled complexion. times you drink it,
but your taste buds
Bad skin fats will slowly adjust.
 Trans fats (hydrogenated and partially hydrogenated oils) And always enjoy
 Refined polyunsaturated oils (corn, safflower, sunflower, your juice with
soybean) some food.
 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 or—surprisingly—dry and flaky skin.

Trans fat traps Trans fats: skin trap

Biscuits Of all the fats you learned about in Chapter 2, trans fats are
Chips and pretzels definitely the worst. Trans fats are ‘fake fats’ found in most
Crackers processed foods, especially baked goods. They’re
produced by food manufacturers and are added to food to
Doughnuts improve taste and texture (creaminess), and increase shelf
Fast food life (these oils don’t go bad). The sneaky thing about trans
Fried foods fats is that they’re not labelled as trans fats, but as partially
Margarine and vegetable hydrogenated oil or hydrogenated oil. And if you go into a
supermarket and read the ingredient list on just about any
shortening package, some kind of partially hydrogenated vegetable oil
Commercial mayonnaise is sure to be in the top three or four ingredients.
Muffins Trans fats are formed when liquid oils are made into
Nuggets solid fats—like margarine—and when foods are fried. Trans
fats occur naturally in fat from beef, pork and lamb, but
Pies, party pies and only in teeny amounts (less than 2 per cent).
sausage rolls It may seem like a tiny amount, but according to the US
Some commercial salad Food and Drug Administration, eating more than 2 g (1/16 oz)
dressings 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
Some nut butters like order of fries at a fast-food restaurant could easily contain
commercial peanut butters 7 g (¼ oz) of trans fats but—wait for it—a Hungry Jack’s
and Nutella Whopper and regular fries has a whopping 23 g (¾ 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 it’s either grilled or lightly pan-fried
(sautéed).

If you are having complexion problems— such as pimples, very visible

pores or acne — you’ll especially want to avoid any oil that’s 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 isn’t.
Why are trans fats so bad for my skin?
You have about 75–100 trillion cells in your body (try
counting out all those zeros!) and each cell’s 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 hormones—including
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 normal—seriously 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 body—yes, even in teens—which 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
TIP trans fat—say a doughnut and a soft drink—what do you
Stick to cold- get? A complete recipe for a skin disaster.
pressed olive,
avocado, Refined vegetable oils
macadamia nut Aren’t vegetable oils like sunflower and safflower supposed
or flaxseed oils. A to be healthy? The big problem is that most vegetable oils
few other oils to these days are refined and we’re eating far too many of
them. Refined vegetable oils are full of omega-6 fats.
consider are walnut, Omega-6 fats, described in Chapter 2, are important for
mustard seed, health when eaten in the right amount. But eating too many
coconut or pumpkin omega-6 fats is bad news if you have troubled skin: it’s like
seed. Steer clear of putting your foot flat to the floor on your inflammation
accelerator. And they can cause dead skin cells to stick
margarine: a little together, which can block your pores.
unsalted butter is The problem is most of us get huge amounts of
always a better bet, omega-6 fats in our diet without realising it. Virtually all
as is some avocado processed and takeaway food is loaded with them. Even
or hummus. salad-eaters can’t get away from them, as most
commercial dressings are made with refined oils.

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Saturated fats TIP

Eating too much saturated fat—found in red meat, ice
You’re busy working
cream and full-fat dairy products—can be a problem as on the weekend,
well, especially if you’re plagued with bad skin. Saturated you don’ t think you
fat has been shown to boost levels of the pimple- have time to pack
promoting hormones (including androgens and IGF-1). a healthy lunch or
And according to a US-based doctor, Dr Alison Levitt,
saturated fats inflame the skin, inviting puffy pores and
snack, and fast
angry pimples. food seems to be
So choosing your fats carefully is key to improving your the easiest thing
skin and your health. to grab — but it
will undo all your
 Skin enemy 5: fast food good work. Go for
It goes without saying that fast food is the equivalent of a something delicious
toxic waste dump for your body and skin. Fast foods are and nutritious,
turbo-charged with sugars, bad fats and junky carbs that like a sushi roll
pollute your body, and I won’t even mention what they do
to your skin! If you fuel yourself with junk, your engine
or a SumoSalad.
won’t run well for anything—sports, school, study, you SumoSalad offers
name it. a range of salads,
But if you really can’t resist a burger attack, try a wraps and lots of
Sensational Salmon Burger and Spicy Sweet Potato Fries other healthy but
(see the recipes in Chapter 10). I promise, they’re just as
satisfying.
tasty takeaway
options (find your
local SumoSalad
at www.sumosalad.
com).

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 Skin enemy 6: fat-free diet

This may come as a surprise, but a fat-free diet is a big-
time 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 can’t 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
TIP an imbalance in your hormones. If you cut out all fats for
the sake of your weight, your skin will be lacklustre, dry
Fats get a bad and dehydrated—not a pretty picture.
rap, but good fats About 30 per cent of the total kilojoules you eat each
give you shiny day should come from fat. So if you eat 8400 kilojoules
hair, glowing skin (2000 calories), then about 2520 of these kilojoules (600
and good joint calories), which is equal to about 70 grams, should come
from good fats.
movement. P lus
they can help fill
you up, keep weight Pass on the processed
off and they make There’s so little nutrition in most packaged and processed
foods that you may as well be eating the cardboard box.
food taste good. Packaged foods also contain all sorts of chemical
So, enjoy some preservatives, flavours and colours as well as bad fats and
good fat each stacks of sugar, which do nothing to contribute to good
day— just don’t health and great skin. Check out the ingredient list on any
overdo it. processed product you buy. If you don’t recognise what an
ingredient is, or if it doesn’t sound natural, don’t 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 you’re serious about getting rid of
your acne, you’ll 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.

• Ditch the dairy, except for natural yoghurt and small amounts
of cottage cheese, feta and other low- fat cheeses. Boost your
calcium intake with leafy greens, almonds, sesame
seeds, hazelnuts, canned sardines and salmon.

• S low down on the soft drinks. Remember they’re ‘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 it’s a known
acne-promoter.

• Give all junk foods and fast foods the flick. They’re a
nutritional wasteland. Remember: the less processed
the better for your body and skin. Cut back on refined
oils—like corn, safflower, sunflower and soybean.

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EAT
YOURSELF
GORGEOUS
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n the outside, you’d certainly believe from reading all

O 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 great-
looking skin is—you guessed it—on the inside. It’s 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 dad—but for most of us, those
rosy, glowing cheeks don’t just happen. Good looks come
from good health, there’s no way around it.
With so many yummy temptations out there, it’s 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 doesn’t have to mean giving up all

the foods you love. As you’ll see, eating can still be
Beauty bite: slow
enjoyable and fun. down instead of
chowing down
The power of fruit and vegetables Most of us don’t chew
If your goal is gorgeous, clear skin, you need to make sure
our food into small
you are eating plenty of fresh fruit and vegies every single enough pieces. This
day. They’re really nutrient dense, meaning they contain can cause digestive
more vitamins and minerals than most other foods. problems and keep us
They’re also packed with all those powerful plant
phytos mentioned in Chapter 2. Phytos act as antioxidants,
from absorbing nutrients
which work to protect you and your skin from sun damage, as well as we should.
free radicals, toxins and inflammation. So, don’t just chomp a
few times and swallow
An antioxidant demo your food nearly whole.
Cut an apple in half, dip one half in lemon juice and Instead, chew each
leave the other half alone. In about an hour, you’ll mouthful at least a dozen
notice that the half that was left alone is brown— times on each side of
this is the result of the damage caused by contact your mouth—take a
with the oxygen (oxidation) in the air — and the half minute to enjoy the food.
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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Girls need all the antioxidants they can get. According

TIP to research at the University of California in the US, girls
Hands up if you experience more oxidative (free radical) damage to their
find vegies boring? cells than guys.
Studies have found that those women who ate the
For more fun and most fruit and vegies had the least oxidative damage to
extra flavour, cut their cells; so did the women who had higher levels of
up a colourful raw vitamin C in their bloodstream. All the more reason to
vegie selection— increase your intake of fruit and vegetables.
think carrots, celery,
red capsicums Put out inflammation with phytos
(peppers), We’ve all experienced inflammation, like a swollen knee
cucumber, after tripping over something, or a painful sunburn. But
broccoli and green another kind of inflammation that you can’t see or feel may
beans — and dip be going on deep within the cells in your body. It’s called
silent inflammation, and it plays a major role in conditions
them in freshly such as diabetes and heart disease. Even more importantly
made hummus or for your skin, silent inflammation is one of the main causes
guacamole. Yum! of acne.
P lus, these dips As it turns out, certain foods actually help protect your
body from inflammation: healthy fats from fish, avocados,
contain good fats
raw nuts and olive oil, and lots of fruit and vegies. And then
that help fight there are all the bad foods (like the stuff we discussed in
inflammation. 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 under-
eye 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
Eat your colours: bright is best Don’t be scared of the
natural, healthy fats
Think colour. Green, red, orange, yellow. And I don’t mean
M&M’s. When it comes to natural foods, the brighter and
found in avocados:
more vivid their colour, the higher they usually are in they’re anti-inflammatory
antioxidants and phytos. Make it your mission to eat loads and they’re fantastic for
of fruit and vegies with different colours every single day, your skin. Try avocado
so you’ll get all the great benefits.
Go for sweet potatoes over potatoes, blueberries over
as a super spread on
bananas. When you make a salad, go for dark cos lettuce wholegrain bread. Plus,
and throw in some baby rocket (arugula) leaves rather than studies show that if you
using a pale iceberg lettuce. Studies have shown that throw some avocado
eating plenty of colourful food, like beetroot, spinach and
blueberries, raises the antioxidant protection power in your
into your salad, it’ll
bloodstream by a whopping 10–25 per cent. boost your absorption of
Some fruit and vegies are more antioxidant-rich than healthy phytos.
others. On page 80 is a list of the top twenty, so make sure
you’re 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 Top ten vegetables

1. Blueberries 1. Artichokes
2. Prunes 2. Broccoli
3. Blackberries 3. Red cabbage
4. Raspberries 4. Red (Pontiac) potatoes
5. Strawberries 5. Brown onions
6. Red delicious apples 6. Asparagus
7. Granny Smith apples 7. Yellow, orange or red capsicums (peppers)
8. Cherries 8. Beetroot
9. Plums 9. Spinach
10. Gala apples 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 don’t 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 cow’s milk).
Snacks: munch on mixed unsalted raw nuts, sunflower
seeds and pepitas (pumpkin seeds), raisins, dried
blueberries or cranberries, carrots or cherries.
And while we’re on the subject, there’s 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
won’t 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 don’t seem to
stop. They are packed with fibre that’s essential for healthy
digestion and elimination, which in turn helps prevent
blemishes and breakouts. If things aren’t 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 lowest in pesticides
Peaches Onions
Apples Avocados
Capsicums (peppers) Sweet corn (frozen)
Celery Pineapples
Nectarines Mango
Strawberries Asparagus
Cherries Peas (frozen)
Pears Kiwifruit
Grapes Bananas
Spinach Cabbage
Lettuce Broccoli
Potatoes Papaya
Source: Food News from the Environmental Working Group in the US

slowing the body’s 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 acne-
inducing androgens.

Tomatoes: a clear-skin standout

Remember lycopene, that phyto found in tomatoes? Well,
if you have acne, you’ll 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. Sauté
tomatoes in olive oil or enjoy tomato sauce or tomato
paste in soups, stews and casseroles.

Get a great glow

But wait, there’s more! The many nutrients in fruit and
vegies improve circulation in your skin and give you a great
glow by keeping the skin’s tiny capillaries super healthy.
They’re also natural vitamin C powerhouses—which keeps
your skin’s 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.
You’ve probably figured out by now that the acne-free
Aché, 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
diseases—like heart disease and diabetes—plus they
protect against early ageing. The more antioxidants you have
floating around in your bloodstream, the more protection
you’ll have, and the healthier you’ll be. Your skin will look
gorgeous and your body will be glowing on the inside too.

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Organic advantages
Organic food isn’t just for tree-hugging hippies. It’s good
for your health as well as your planet. Here’s one reason
why: organic crops are grown in soil that hasn’t been
contaminated by lots of nasty chemicals (pesticides,
herbicides and fertilisers), genetically modified (GM)
organisms, and other potentially toxic additives.
Here’s another reason: organically grown produce has
more nutrients. Studies have found that organic fruit and
vegies average 20–30 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 don’t 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
aren’t sprayed with pesticides: tastier fruit and vegies, and
more nutrition without the chemicals.
I know you’re 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 it’s 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 Face fats

If you’re getting As shocking as it may sound, some fats are not only good
fewer than 1 –2 for you, but they are essential every single day. Good fats
tablespoons of good give you a rosy glow and a well-hydrated complexion.
Cutting them out of your diet can cause all sorts of skin
fats each day, your problems, like dry, flaky skin, eczema, psoriasis and acne.
skin may not be A deficiency of good fats can result in dry, brittle nails and
able to lubricate dull hair too.
itself. What’s more, All the different types of fat play a huge role in regulating
your body may your hormone levels and increasing or decreasing
inflammation in your body, so choosing to eat the good fats
not absorb enough and avoid the bad ones is a key factor in acne control.
vitamin A, which Remember that a major trigger for acne is your skin’s
your skin needs to over-production of sebum (oil), caused by high or
look its absolute imbalanced hormone levels in your body. Good fats can
best. 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 anti-
inflammatory properties that help troubled skin.

Face-friendly fats
Olive oil—extra virgin, cold-pressed
Flaxseed oil—organic, cold-pressed
Walnut oil—cold-pressed
Pumpkin seed oil—cold-pressed
Coconut oil—virgin, cold-pressed
Avocado oil—cold-pressed
Macadamia nut oil—cold-pressed

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Nuts and
seeds are
packed with
protein
© Kenji Maeji

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 Boost your
lycopene levels
with a tasty
Gazpacho soup
© Kenji Maeji

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Olive oil
Include plenty of extra virgin olive oil in TIP
your diet for good health and great Help stabilise your
skin. It’s rich in heaps of different blood-sugar level
vitamins and fabulous phytos, and is a
big reason why people living in the
after eating sweet
Mediterranean region (such as Spain, fruits by taking tiny
Greece and Italy) are super healthy and sips of extra virgin
live for so long. Even though you’re olive oil.
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 The taste of flaxseed oil takes a bit
means the oil comes from the olives’ of getting used to, and it’s certainly not
first pressing, so it contains more of everyone’s favourite! So if you can’t
these fabulous phytos. ‘Cold-pressed’ stand it straight from the spoon,
is also important, as heat processing disguise it in a smoothie or use it in
generally means that you lose out on salad dressings, adding some lemon
some of the beneficial vitamins and juice, fresh herbs and balsamic vinegar
phytos. to mask its taste.

Flaxseed oil Coconut oil

Flaxseed oil contains all the important When you think of coconut oil, you
types of fats for gorgeous skin and great probably think of summer and all those
health. It’s highly anti-inflammatory yummy-smelling coconut body lotions.
(great news for acne sufferers), plus it But it doesn’t just smell nice, coconut
helps keep your skin moisturised from oil gets the thumbs up for great health
within. Flaxseed oil is super sensitive to and good skin. It’s actually a saturated
heat, though, so it can’t be used in fat and for years it was wrongly accused
cooking. of bumping up cholesterol levels and

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clogging arteries. But it turns out that Avocado oil

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

Caring for your oils

All oils—especially flaxseed—gradually go off from exposure to light and air. Spoiled oil isn’t
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 they’re 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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TIP Health and beauty benefits of good fats:

Fat phobics, take • Help hydrate your skin and keep it dewy-looking
note. Eating good • Improve blood flow and nutrient delivery to your cells
• Aid absorption of your beauty-boosting vitamins and
fats doesn’t make phytos
you fat. In fact, • Help produce and regulate hormones
it may do quite • Fend off eczema, psoriasis and hair loss
the opposite. In • Prevent inflammation.
the right balance, The importance of eating the right fats doesn’t stop with
the good fats the list above, either. You may remember from Chapter 3
(especially the that every single one of your body’s 100 trillion cells is
surrounded by a membrane made of fats. These
omega-3s) boost membranes need good fats to keep them flexible, so that
your body’s they can absorb nutrients better and be more responsive
metabolism, which to instructions from your hormones, including the all-
increases the important insulin.
number of kilojoules As you start eating more of the skin-friendly fats, you’ll
be amazed at the difference in your complexion. Hard and
(calories) you burn dry patches, greasy pores, pimples and bumps begin to
daily. disappear. Your skin will look and feel soft and smooth.
As an added bonus, you’ll 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, don’t 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 Food for thought

Whatever you do, make sure you avoid junk food,
It’s hardly surprising
especially the highly processed baddies (chips, cakes, that what you eat has a
pastries, biscuits, etc.) that are full of trans fats. These very direct effect on how you
bad fats pile on the kilos, mess with your skin and clog up think and feel. When it
your brain. Researchers reported that rats raised on the
rodent equivalent of junk food struggled to get through a
comes to nutrition, your
maze and took longer to remember solutions to problems brain is the greediest
they’d previously solved! organ in your body, and
It’s pretty easy to eat the right food for your brain, and it also has some special
your skin.
requirements. Luckily
Breakfast: first, go to the top of the class (at least for us, skin food and
nutritionally) for eating breakfast. Many studies have shown
that skipping breakfast reduces school performance.
brain food overlap a lot.
But don’t 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
performance—and interestingly, even better results came Flip to Chapter 9 for
from a breakfast of beans on wholegrain toast. That’s
because beans are packed with fibre and protein, both of
lots more breakfast
which balance blood-sugar levels and keep you feeling full. ideas to keep your
Lunch: a smart choice for lunch is some canned fish (like
brain in top form
salmon, mackerel or tuna) with a salad. Fish offers good- from the get- go.
quality 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 they’re packed with protein
and have been shown to improve memory.

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Finish off your lunch with natural yoghurt, and you

Fish for your brain should be ready to face the challenges of the afternoon.
Fish and other types That’s because yoghurt contains a brain-boosting natural
of seafood contain chemical, which makes you feel alert.
a natural chemical Mid-afternoon snack: don’t forget to munch on
(Dimethylaminoethanol or something like a handful of almonds and a piece of fruit, to
DMAE), which improves maintain your blood-sugar level.
your skin tone and Dinner: fish or lean meat with lots of vegies. The phytos
helps protect your cell and antioxidants in vegies keep your brain in tip-top
condition. A study in the US found that a diet high in
membranes. Because antioxidants improved the brain skills (learning and
this same chemical is memory) of thirty-nine ageing beagles—proving that with
naturally produced in the right foods, you can teach an old dog new tricks!
your brain, seafood is
often called brain food. Vegies for your brain
Teen brains and skin Did you know that vegies help keep your brain sharp as your birthdays
need more fish and
accumulate? Research indicates that eating about three servings of
fewer fries.
vegetables per day, compared to only a single serving, slows the decline
Flip to Chapter 9 of brain function by a whopping 40 per cent! A high intake of green leafy
for lots more snack vegetables (like spinach) was most strongly associated with this benefit.
suggestions to sharpen Imagine what could happen if you eat the recommended five or more
you up. servings every day.

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Dessert: finish off your evening meal with strawberries

and blueberries—they’re packed with skin-nourishing
Snack smart when
nutrients. In a study of rats that were fed these specific you study
fruits, the rats showed improved coordination, Cramming for exams
concentration and short-term memory. is a major danger zone
because you’re stressed
Get hooked on fish out and busy, and you
Seafood is packed with omega-3s—the fabulous face fats. don’t have time to
These beauty-boosting fats maintain good blood flow to prepare lots of healthy
your skin, make your skin softer, smoother and more
radiant, and help beat blemishes and inflammation.
food. Don’t give in to junk
Studies show that people who eat the most seafood food cravings—skin
have the lowest rates of acne. All those teens with zero snack instead. Keep stuff
acne, like the Eskimos, Kitavans and the Japanese a few handy like baby carrots,
decades ago, consumed a lot of omega-3s from fish and
seafood. Research also shows that people with higher
almonds, fruit, dark
intakes of these omega-3s have lower levels of acne- (bittersweet) chocolate
inducing androgens, and people who do have acne are chips (not a ton of these,
twice as likely to consume no fish at all! though), and take little
If you’ve got acne or other skin problems, you want to
make sure you eat stacks of omega-3s. Fish that are super
breaks now and then for
rich in these protective fats include salmon, sardines, a munch moment. These
mackerel and anchovies. Don’t despair if you’re a snacks will keep you
vegetarian, though: you can get your omega-3s from going and going without
walnuts, linseeds (flaxseeds) and dark leafy greens.
wrecking your good-skin
plan.

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The benefits of Awesome omega-3s

fatty fish You’ve read that omega-3s help your skin, and as it turns
out, they protect your brain, they can boost your mood and
Lean seafood, including lower levels of stress hormones. In fact, research shows
cod, sole, crab and that people with the lowest levels of omega-3s in their
prawns, have about bloodstream were more likely to report depressive
1
/20 the amount of the symptoms and have a negative outlook on life.
Unfortunately, most of us in more Westernised societies
good fats as oily fish aren’t getting enough omega-3s. How do you know if
like salmon, mackerel you’re getting enough of these? The answer is simple: if
and sardines. Fish you’re eating fatty fish at least two or three times a week,
fingers and deep-fried or take a fish oil supplement daily. If you aren’t, you’re
likely to be deficient in these good fats that are so essential
fish contain even less. for your skin and your health.
So don’t shy away from If you can’t stand seafood, take 1000 mg (¹⁄ 32 oz) of a
eating those good fatty fish oil supplement each day. It has the same amount of
fish. And even though healthy fats as a 150-g (5½-oz) serving of salmon, and it
doesn’t even taste fishy.
some types of fish
contain ten times more
fat than others, it’s all
Don’t worry about mercury
still relatively little You might have been scared off fish and seafood because
of all the media coverage about mercury. Mercury is a
compared to lean meats. toxic element that’s found naturally in the environment,
Fish has all the protein of and nearly all fish contain trace amounts of it. But you
beef, and less than half certainly don’t want to avoid seafood altogether; the key
the fat. 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. Here’s 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 doesn’t offer all the
health benefits of wild salmon. Farmed salmon are fed TIP
soybean pellets which make their flesh lower in the healthy Eat your fish
omega-3s. And because they’re raised in crowded net baked, poached,
pens, they’re also fed antibiotics to ward off various steamed, grilled or
diseases that are common in captivity.
Try to eat farmed salmon only occasionally, and
lightly pan- fried.
whenever possible, seek out wild salmon. Canned salmon Avoid deep- fried
is generally wild. fish. The deep-
You can also get omega-3 fats in sardines and frying process
mackerel and from vegetarian sources as well, like walnuts, destroys the
linseeds (flaxseeds) and some leafy green vegies.
On top of their protein and healthy fats, seafood offers
beneficial fats.
antioxidants too. Astaxanthin, for example, is the red
pigment that gives salmon, prawns and lobster their pink-
red colour. It’s 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 sun’s UV light.

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Free- range poultry

Chicken, turkey and eggs are all great sources of protein.
Fried chicken doesn’t count though as it’s packed with bad
fats. Make sure it’s grilled or baked. Most commercial
poultry farms pack thousands of animals into close
quarters and they’re 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, you’re 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 content—especially
the fats that aren’t 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 Check out this site to
can. Organic meat is an even healthier option, because
organically raised animals aren’t given any unnecessary find out more about
antibiotics or growth-promoting hormones. the benefits of eating
organic grass- fed
Jumping for soy meats. http://www.
You don’t have to become a soy nut to add more soy to samthebutcher.com.au/
your diet. Experiment with miso, tempeh or tofu. Munch on (you can also order
seriously yummy edamame—whole soybeans boiled in
their skin—(check out the recipe for Edamame on page online).
219 in Chapter 10).
What’s 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.

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 haven’t 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, they’re 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
The good grains detective because some of the so-called wholemeal
Brown rice (wholewheat) breads are made of a mixture of wholemeal
Kasha (wholewheat) and refined white flour, and the label doesn’t
tell you how much wholemeal (wholewheat) you’re getting.
Millet If you can, test the package with your hands for the
Wild rice bread’s weight and feel: heavier, denser breads are a surer
Barley bet that they are wholegrain and are less refined.
Quinoa
Buckwheat What’s quinoa?
Amaranth Chances are you may not be familiar with this exotic whole
Oats grain from South America, but it’s time you were
Rye introduced. Quinoa (pronounced keen-wah) has a light,
mild nutty flavour and a fluffy, creamy, slightly crunchy
texture. It’s 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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EAT YOURSELF GORGEOUS

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quinoa for a breakfast porridge to eat with soy milk. Yum!

(There’s 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. They’re 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
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 them—and that
can actually promote weight loss because it allows your
Best nut bets body to burn kilojoules (calories) from its own fat stores—
Almonds and it helps curb cravings for carbs and sugar too.
Macadamias Most nuts contain the minerals magnesium and zinc,
Walnuts which help to fight sugar cravings! Plus, the healthy fats
found in nuts can help suppress the hormone that makes
Pecans you feel hungry. Nuts are high in kilojoules (calories)
Pistachios though, so it’s best not to eat more than 2–3 tablespoons
Hazelnuts 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
Peanut problem
insulin spikes, and they’re full of fantastic fats. Plus, If you have acne, you might be
exciting new research shows that adding almonds to a better off avoiding peanuts and
carb meal can bring its GI number down. peanut butter. Or you could try
Walnuts are another excellent choice because they’re
high in those beauty-boosting omega-3s and contain the
cutting them out for a month,
powerful antioxidant melatonin, which regulates your then ease them back into your
beauty sleep. diet and see what happens.
Despite their name, peanuts aren’t actually true nuts.
They’re part of the legume family and are related to peas,
lentils, beans and chickpeas. TIP
If you’re in love with peanut butter and can’t bear the Soy nuts, although
thought of giving it up, try substituting almond butter. It’s
seriously just as yummy in a sandwich, or for a satisfying
not technically
snack that tastes great, try it spread on wedges of apple or ‘nuts’, are also
pear. a good choice for
snacking because
Nut preparation of their healthy
Eat your nuts fresh, raw and unsalted, or roasted and only
fats and protective
lightly salted. Canned, highly salted and packaged roasted flavonoid phytos.
nuts are not recommended, as bad fats are often added to Pepitas (pumpkin
them in processing. You can buy raw nuts at any good seeds), sunflower
supermarket or health food store. seeds and chick
Some people suggest soaking nuts overnight in plain
or filtered water before eating them because that’s thought
nuts (made from
to improve your body’s absorption of their nutrients. It’s chickpeas) are
great if you have time to do it, but don’t worry about it if tasty and nutritious
you don’t! Your skin will be very happy with unsoaked nuts. as well.

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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 it’s vital for flushing toxins and helping
to prevent blemishes.
Sleepiness and fatigue can be a sign of dehydration, so
TIP drink plenty of water throughout the day. To rehydrate and
If you find plain revive yourself, choose water over kilojoule-filled (calorie-
old drinking filled) soft drinks and other sweetened drinks.
water boring, Go for filtered, spring, sparkling, natural mineral or
purified water. Avoid tap water if you can because it
add a splash of contains chemicals (like chlorine) that aren’t great for your
unsweetened apple health or your skin.
or cranberry juice or
a wedge of lemon Liquid nutrition
or lime. That
Green tea for gorgeous skin? Studies show that green tea
way it’s tastier is a powerful skin protector because of its anti-
and you’ll drink inflammatory and antioxidant actions. It appears to have a
more too. 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 it’s nothing

more than another ‘liquid lolly’ pretending to be healthy.
Carrot juice cocktail
Occasional juices, smoothies and herbal teas are good Get in the habit of
for you too, as long as you’re also drinking lots of water. downing a carrot juice
Carrots are bursting with beta carotene, which helps a few times a week.
lower your skin’s production of that greasy goop involved
in acne. This antioxidant also helps repair skin damage and
Feeling adventurous?
improves your skin’s overall health. Other beta carotene- Add some parsley,
rich foods include sweet potatoes, green leafy vegies, spinach and beetroot for
apricots and rockmelon (cantaloupe). extra phytos and other
nutrients, or mix in some
Substitutes for sweets unsweetened apple juice
If you live for sugar, finding stand-ins for all your favourite for a sweeter variation.
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. What’s 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. What’s particularly exciting is that figs were shown
to reduce the cell damage caused by drinking a high-sugar
soft drink. (But that doesn’t mean you should start
downing soft drinks and chasing them with figs.)
If you’re a chocolate lover, you’ll be happy to hear that
it’s 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 skin’s
texture. Researchers aren’t sure why, but suggest that it’s
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. It’s a
chocoholic’s 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 don’t get the go-ahead, as they’re 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 you’ll 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 cow’s milk, and sprinkle with a little
cinnamon.
So when you’re 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 brain’s 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 they’re
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 promise—it
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.

Gorgeous skin action plan

• 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 you’re 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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 THESKIN
sPROTECT
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e’ve covered the skin-enemy foods and the foods for

W getting gorgeous skin, so what’s left? Well, there’s a
whole stack of other things you can do that make a huge
difference in creating and maintaining beautiful, blemish-
free skin.
Getting enough shut-eye and regular exercise seem
like common sense, but studies show that many teens just
aren’t 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 there’s 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 you’ll
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. It’s also one of the best ways to beat

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 stress. And for beautiful, blemish-free skin, you’ve got to
exercise regularly.
sTHE SKIN PROTECTORS

So let’s get straight to what exercise can do for your

skin. Exercise brings more fresh nutrients—from all that
super healthy food that you’ve been eating—and 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
skin’s healing.
According to Dr David Berman, medical director at the
Berman Skin Institute in California, ‘There’s 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 levels—like finishing off
an important project on a tight deadline or studying for
exams—and you’ll probably remember that you had a
breakout or two.

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‘Almost everyone’s skin flares when they are under

What’s growth stress, but especially those who already have acne,’ says
hormone? Dr Berman. Exercise, he says, can help control these flare-
Growth hormone (GH for ups. ‘By reducing stress, it tends to quiet the adrenals.
short) is a super important There is less hormone output, which in turn helps control
acne.’
hormone released by Insulin levels begin to decrease after just 10 minutes of
a pea-sized gland in the doing some sort of aerobic activity, and they continue to
brain called the pituitary decrease until you have done about 70 minutes of
gland. GH’s job is to exercise. Regular exercise also increases your cells’
sensitivity to insulin, which is a good thing if you have
stimulate the production acne. This increased sensitivity to insulin means that your
and growth of new cells. cells take up the glucose (blood sugar), so it doesn’t hang
We absolutely need this around in your blood and cause problems and elevate
hormone in order to those pimple-promoting hormones (such as IGF-1). Couch
potatoes don’t get this benefit, and they’ve also been
reach our peak height, shown to have higher levels of that acne-promoting
so GH levels rise steadily hormone, IGF-1.
throughout puberty. Regular exercise increases sweating and that’s a great
GH is secreted thing for skin. According to Dr David Goldberg, clinical
professor of dermatology at Mount Sinai Medical Center in
throughout a 24-hour New York City, sweating can unclog pores and have a
cycle in bursts or peaks, positive effect on breakouts. ‘In the long run, people who
especially during the exercise have a better complexion overall. If they have
acne, it’s better controlled, and if they have occasional
deepest phases of sleep, breakouts they are definitely less severe, and clear quicker
which is why we need and easier,’ he says.
plenty of sleep to ensure
healthy levels.

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TIP
You can add protection against skin cancer to the long list Make sure you
of exercise’s benefits. When researchers exposed mice to drink enough water
ultraviolet-B (UVB) light (the wavelength of light that can
cause skin cancer), the mice with continuous access to
before and during
running wheels developed 32 per cent fewer skin tumours exercise. Having
than the mice that didn’t have running wheels. Why the lots of fluids,
difference? Exercise enhances cell turnover and thereby especially water,
replaces sun-damaged cells with new, healthy ones more increases blood
quickly. But don’t get the idea that regular workouts are an
excuse to go and bake in the sun unprotected.
flow, flushes out
those skin-dulling
Brain booster toxins and replaces
the liquid you’ve
A study in the UK found that school kids who exercised lost by sweating.
three or four times a week got higher than average exam
grades at age ten and eleven. Aerobic exercise is believed
In turn your skin
to boost mental powers by getting extra oxygen and will look better and
nutrients to your energy-guzzling brain. Even simply be healthier.
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. It’s a dream
come true for those who don’t 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 doesn’t 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
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THE SKIN PROTECTORS

What’s metabolism
as not to starve. mean?
In simple terms,
How much exercise do I need? metabolism is the rate at
Although almost everyone knows how important exercise
which your body breaks
is for a healthy life, most of us just aren’t getting the down the nutrients in food
amount of exercise we need. The Australian government to produce energy. For
guidelines recommend growing teenagers get at least 60 example, someone with
minutes of moderate-to-vigorous exercise every day! I
know it sounds like a lot, but all the sports you do at
a fast metabolism uses
school can count towards this amount. kilojoules (calories) more
Moderate-intensity activity causes a slight but quickly, and this can make
noticeable increase in breathing and heart rate. A good it easier for that person
example is a brisk walk, at a pace where you can
comfortably talk but not sing. Other examples include
not to put on extra weight.
medium-paced swimming, cycling or mowing the lawn. Studies suggest that your
Vigorous activity makes you huff and puff to the point baseline metabolism is
where talking in full sentences is difficult. Good determined at birth. But
examples are netball, basketball, speed walking, fast
cycling, aerobics, circuit training, football, squash and brisk
having a naturally slow
rowing. metabolism certainly
doesn’t mean that you
Exercise energises have to gain weight.
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 muscles—less oxygen
makes you tired, more oxygen (to a certain degree) perks

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you up—and working out is fun (especially with friends), so

TIP it peps you up physically and mentally.
After school, jump
and dance on an Simple ways to get more active
exercise trampoline You can easily build exercise into your day by making it
while listening to part of getting where you want to go. If it’s close enough,
music. This is don’t rely on Mum or Dad to drive you; walk, cycle or
a great way to rollerblade instead. Take the stairs instead of taking the lift.
get more blood You may not think it’s doing much, but every step adds up
to a better butt.
circulating to your Take your dog for a walk around the neighbourhood.
brain so that you Put your favourite music on and dance like crazy around
can focus better on your bedroom. You’ll have so much fun that you won’t
your homework. even notice you’re 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 mini-
vacation every night. It’s no surprise that Sleeping Beauty
captured the heart of her prince—a 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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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 ever—even 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 aren’t 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 you’ve got an extra early
start or any sort of before-school activity, you’re going to
be sleep deprived.

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Australia’s sleepy teens

For today’s 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 don’t get enough sleep!
And modern technology (the Internet, chatlines and
texting) certainly isn’t 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. There’s even a name for it now: junk sleep, which
basically means the length and the quality of sleep aren’t
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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There’s a good reason why it’s called beauty sleep: your

skin’s 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 don’t get enough
sleep, your skin can start looking dull. And then there’s 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 don’t
regulate your blood sugar well. Remember, blood-sugar
imbalances up the odds of getting acne. During sleep,
however, your stress hormones chill.
If you’re not getting enough sleep, you don’t stand a
chance of beating blemishes. So for the sake of your skin,
don’t skimp on sleep.

What’s melatonin?
Melatonin is an important hormone that’s secreted in your
brain by your pineal gland when it gets dark. So it’s
sometimes called the hormone of darkness. Melatonin
regulates your 24-hour body clock and sleep-wake cycle.
In addition, it’s 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 you’re on your computer or watching TV before bed,
the light of the screen suppresses the release of melatonin,
tricking your body into thinking that it’s 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 bedtime—making it
more difficult for you to sleep. Even if you’re 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. It’s 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
you’ve been awake for 21 hours straight, your abilities are
equivalent to someone who is legally drunk! And you don’t
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, it’s reversible.

If you’re not sleep deprived, extra sleep can still benefit
you. If you get an extra hour or two of shut-eye, you’ll
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
TIP studied and learnt that day.
Surfing the web or messing around on Facebook into
Eating within 2 the wee hours coupled with an early morning alarm clock
hours of bedtime is a recipe for exhaustion. Getting to bed at a decent hour
isn’t the best has an extremely important purpose: sleep is much-
idea. You won’t needed downtime for your body and mind to rejuvenate.
sleep as soundly Get some shut-eye!
because you’re
still digesting your S leep strategies
food. Better plan: If you have trouble sleeping, here are some strategies to
eat earlier in the take you directly to snoozeville:
• Keep sleep stealers out of the bedroom. Switch off the
evening.
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 it’s time to wind down.
• Texting your friends or talking on the phone may seem
like a relaxing outlet when you’ve had a stressful day,
but these things can make you feel more active and
alert when they’re 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
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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 night’s 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 you’ll sleep. (You can
buy lavender essential oil at most health food stores.)
• Don’t try to go from a million miles an hour directly to
zero. For example, you can’t study for an exam, turn off
the light and go straight to sleep. You need some down
time—some 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 don’t sleep
more than 2 hours later than usual on the weekends.
You should wake up every morning feeling refreshed. If

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sleep.
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TIP
• Make sure your room is dark. Any light that trickles in, Try a recovery
including a night-light, can cause sleep disturbances. nap of about 20
Remember, it’s only natural that you want to go to bed minutes in the
later because of your body clock’s shift. But don’t use that afternoon to help
as an excuse to put sleep on the back-burner. Make it a you catch up on
priority to get a great night’s sleep every night. Your skin,
and the rest of you, will thank you.
missed sleep.

Take time to chill every day

Do you ever feel like you’re caught up in a complex
juggling act, balancing school, homework, sport, part-time
jobs, friends, family life, social stuff, siblings and more?
Today’s teens often feel overcommitted, overworked and
seriously stressed. In fact, Reuters Health reports that one-
third say they feel stressed-out on a daily basis.
Some good stress is healthy and it can be a great
motivator. When we’re excited and passionate about
something, we set high goals for ourselves and we stretch
and challenge ourselves to meet those goals. That’s 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 aren’t
chilling every day, you’re much more likely to experience

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acne. More stress, more acne. Stress increases acne-

What’s cortisol? inducing androgens, a number of other inflammatory
Cortisol is a major chemicals, and a chemical called substance P that
stress hormone. In small activates your skin’s oil glands.
amounts, cortisol helps According to New York-based dermatologist and
psychiatrist Dr Amy Wechsler, ‘To put it simply, the level of
you deal with stress and certain hormones—namely cortisol—increases in the brain
protects you from its when we’re stressed. This hormone travels to the skin and
damaging effects. But creates inflammation around hair follicles and pores
when you’re constantly leading to acne.’
People with acne have higher levels of cortisol. Having
stressed, day after day, too much of this hormone doesn’t only affect your skin: it
you’re pumping out far too can cause blood-sugar imbalances, decrease your bone
much of it. 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 you’re 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 you’re
studying take at least one 15–30-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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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. Calm down to curb
Instead, give your skin time to repair itself by hitting the
sack at a decent hour. Getting a good night’s sleep gives
cravings
you more energy to study the next morning. Your stress When you’re stressed
hormones are chilled out when you’re sleeping, and you’ll out, it’s so tempting to
look better from being well-rested. reach for a sugary snack.
Chatting with friends can help you vent. And when
you’re having a snack, reach for good-for-your skin foods
Here’s a quick tip to curb
like fruit, vegies and nuts rather than processed, packaged bad food cravings: lie on
or greasy food. Don’t forget to drink loads of water too. the floor with your legs
A specialised group of doctors called psycho- propped up against the
dermatologists, or skin shrinks, treat acne and other skin
disorders from an emotional perspective. Part of their
wall and breathe deeply
approach is to identify the key things in their patients’ lives for a few minutes. By the
that may be stressing them out. Every system in the body time you get up, you’ll be
affects every other system, and what happens in the brain able to think clearly about
definitely trickles down and affects the skin.
Dr Ted Grossbart, a clinical professor of psychology
your food choices.
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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the stuff that you may not be aware of—feelings bubbling

under the surface—can trigger all sorts of skin conditions.
That’s why positive emotions can make your skin glow.
Now that you know there’s 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.
Don’t worry so much about what other people are thinking
and doing. That’s their problem, not yours. Believe in
yourself and hang out with positive, supportive friends. Try
to be the best you can, and don’t compare yourself to
anyone. There is only one you on the planet.

Q: I’m 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! I’m 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 don’t look forward to (besides
homework, of course). Rather than doing half a dozen
things and feeling as though you are spread too thin, it’s
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
sTHE SKIN PROTECTORS

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 what’s 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
stressor—or if you’re a girl, your period. Once you see a
pattern, you can try to reduce the problem through stress-
relieving exercises.

Don’t sweat the small stuff

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
It’s 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 can—and not just when you’re 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 feel-
good 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
you’re 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 flame’s 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
it’s still effective if you’re in a brightly lit space.

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Go to www.gorgeous- • Zen out! To feel super relaxed and calm your cortisol,
experiment with yoga positions and breathing
skin- for- teens.com to techniques.
download this guided • Take a long, hot bath, watch a funny DVD, go for a run
meditation to your with your dog, read a chapter from a good novel or play
beach volleyball with your friends.
MP3 player or iPod.
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.

Gorgeous skin action plan

• 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 you’re on the computer.

• Give yourself a great night’s sleep every night, not just on

weekends. Aim for at least 9 hours per night. Don’t let
sleep stealers keep you up when it’s time to hit the
sack.

• Chill out at some point every day and take some time to
breathe.

• Have fun! Don’t let life be all stress and work—you need
to find the right balance.

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 HEALTH
THE
&BEAUTY
MYTHS
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f you’re wondering why this is important, remember that

I you’re in the biggest and most critical growth spurt of
your life. If you are between fifteen and eighteen you’re 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, there’re all those beauty myths:
tanning gets rid of acne, popping pimples helps them go
away faster, the more you wash your face, the faster you’ll
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? Let’s get it straight once and for all.

All-time myths
Myth 1: without milk you can’t build strong bones
You’ve 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.
No-kilojoule (no-calorie)
When we eat lots of protein, including milk of course, = no weight gain myth
this increases the production of acid in the blood, which Normally, when you eat
can be neutralised by calcium from our bones. While we enough carbohydrates, one
may be getting lots of calcium, we’re also flushing out lots
too, so we’re coming out way behind in the calcium
of your key brain chemicals,
equation. If you really want to get more calcium, the best called serotonin is released,
place to find it is where grass-fed cows get it in the first and you get that relaxed,
place: green, leafy vegies. full feeling. But when you
combine aspartame with
Myth 2: diet soft drinks are good if you want to carbs—say, when you
lose weight eat a sandwich with a diet
Research shows that artificial sweeteners, such as soft drink—the aspartame
aspartame, found in low-kilojoule (low-calorie) soft drinks stops the brain making this
may act as appetite stimulants—making you eat more.
These artificial sweeteners are also thought to be toxic to
chemical, meaning that you
the human body. So, you are in a complete no-win don’t get that feeling of having
situation if you drink them and want to lose weight. had enough. You continue to
eat and drink, often having
Myth 3: skipping meals is a good way to lose weight more substances containing
Skipping meals to lose weight is another bad idea. You’re aspartame, and the cycle
far more likely to overeat at the next meal because you’re continues. So, if the label
so hungry. And when you miss out on meals, your body says ‘sugar-free’, don’t even
believes you’re going into starvation mode, and your
metabolism slows down. Skipping breakfast is a bad idea
think about it, for the sake of
too, because eating in the morning jump-starts your your health and your skin.
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 you’ve 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 won’t increase the rate at which your body burns
kilojoules (calories). But you’ll 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 don’t eat for a few days, you’ll see a dramatic weight
loss, but you’ll lose mostly water weight (you’re dehydrated).
Also, your body can’t 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 body’s ability to burn fat efficiently and it lowers your
metabolic rate. When starved you’ll feel awful and move less, so you burn fewer
kilojoules (calories) because you’re more sluggish. Also, your body will crave twice
as much after starving, and you’ll gain what you lost and then some. Plus, it’s
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 reproductive function. And, of course,

effects of extreme dieting? your metabolism will slow down to a
—Olivia, age sixteen crawl, and when food is available
A. Extreme dieting is seriously bad again, it’s stored immediately as fat.
news for developing teens. You’re in a
phase of rapid growth and when you Q. What are the long-term effects
cut back on even a small amount of of extreme dieting?
kilojoules (calories) you’re not getting —Megan, age fifteen
all the nutrients (like calcium, iron, A. Staying on a highly restrictive diet
protein, and essential fats) you need. for a long period of time can cause all
Extreme dieting can mess with your sorts of lasting damage to your body.
growth and development in every It can stunt your growth and cause
single way. There are stacks of other hormone imbalances, hair loss, dry
effects of extreme dieting including: skin, brittle bones, a weakened heart,
lack of energy, irritability, depression, liver and kidney damage and irregular
fatigue and muscle loss. or no periods in girls. And it’s probably
Dramatic weight loss can lead to not a big deal for you now, but it can
irregular and problem periods for girls, make your body and skin age before
and if it goes on for long enough it its time.
sometimes can interfere with

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Myth 8: eggs are unhealthy because they bump

up cholesterol
Don’t be fooled, eggs don’t 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 woman’s disease

Women in their twenties and thirties can get osteoporosis.
Fortunately, this doesn’t happen very often. But if you don’t
get enough nutrients (especially calcium, magnesium and
vitamin D) or if you’ve been cutting kilojoules (calories) for
long enough, that’s a recipe for an increased risk of
osteoporosis.

The big beauty myths

The facts seem confusing when it comes to creating clear
skin. So let’s pop those myths.

Myth 1: the black stuff inside blackheads is

deep-down dirt
Contrary to popular belief, the dark stuff inside a
blackhead isn’t dirt. A blackhead is an open pore, clogged
with a combo of dead skin cells and sebum (oil), that’s
exposed to air. It’s 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 isn’t 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 irritation—which can
actually make acne worse.
Dermatologists usually recommend gently washing—
not scrubbing or rubbing—the 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 can’t wear make- up or shave if you

want clear skin
You don’t have to forgo cosmetics as long as the products
used are labelled ‘non-comedogenic’, which means they
won’t 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 If your make-up is irritating your
skin or seems to be causing breakouts,
anti-inflammatory agent that will help send your stop using the product and see a
pimples packing. Try these remedies: dermatologist.
For guys with acne, you can shave
Natural zit blitz 1 with an electric razor, but go lightly
1 drop of tea tree oil (available at most health around blemishes to avoid nicking the
skin and causing irritation and infection.
food stores)
½ cup water
Combine tea tree oil and water. Use a cotton bud Myth 5: if you keep getting
to swab this mixture directly on blemishes. breakouts, you should use more acne
This mixture can be kept in a sterilised jar for medication until your breakouts stop
several weeks. When it comes to over-the-counter
medications containing active
ingredients such as benzoyl peroxide
Natural zit blitz 2 and salicylic acid, more isn’t better.
5 drops of tea tree oil Using too much can actually worsen
5 drops of lavender oil acne because it leads to dryness and
1 teaspoon hazelnut oil or aloe vera gel irritation.
Combine ingredients and mix well. Apply mixture
to the affected area. You can use this treatment Myth 6: you can catch acne from
regularly, but back off if your skin becomes dry. other people
This mixture can also be stored in a sterilised jar While certain types of acne do involve
for several weeks. bacteria, it’s located in the hair follicle
under your skin, so it can’t be passed
on through contact. So, kissing or
touching someone with acne won’t
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 you’ll come across is
airbrushed skin! So don’t 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 isn’t worth it. Sun exposure
increases the size of the oil-producing glands in your skin TIP
and can make your pores appear larger, and it can actually Your shampoo and
increase blackheads over time. Unprotected tanning also toothpaste can play
leads to premature ageing and puts you at an increased
risk of skin cancer.
a part in some
If you’re using any prescription acne medications breakouts. If you
(including oral contraceptives, which are often prescribed tend to breakout on
to help clear up acne), it’s especially important to stay out your forehead, then
of the sun and away from tanning beds. These drugs can the culprit could
make your skin extremely sensitive to sunlight and the rays
from tanning booths.
be your shampoo
or any of your hair
Hey, sunshine! products. If it’s
While we’re on the subject of the sun, there’s so much around the mouth,
confusing information out there. Is the sun good? Bad? then it could be
How much do you need? And should you completely shun
the sun? Like chocolate and most other yummy things in
your toothpaste. Try
life, a little bit is good, but too much of it can blow your switching products
beauty big time. to see if this makes
Having sun-kissed skin makes us feel healthier. And a difference.
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 night’s sleep and to
feel good.
But too much sun is the worst destroyer and ager of
skin that you’re likely to encounter. In your teenage years,
you probably don’t 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
won’t 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 source—it provides
about 75 per cent. Vitamin D is generated by the skin’s
exposure to the sun’s UVB rays.
What’s 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 Barbie’s.

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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 it’s actually
protective against the deadly form called melanoma.
Here’s a quick 101 on skin cancers. Skin cancer is
basically divided into two classes:
• Melanoma
• Non-melanoma. Tanning bed trauma
Non-melanoma has the highest cure rate of any Don’t get cheated into
cancer—95 per cent. But on the other hand melanoma can thinking solariums are
be deadly. Even though melanoma accounts for only about a safe substitute for the
four per cent of all cases of skin cancer, it causes 79
per cent of skin cancer deaths.
sun: 15–30 minutes
Non-melanoma skin cancer is quite strongly linked to in a tanning salon is
cumulative sun exposure (i.e. spending day after day in the equivalent to an entire
sun, like outdoor workers, farmers, lifeguards, etc.). On the day at the beach. Just
other hand the dangerous melanoma has been linked to
occasional, intense exposure (frizzling in the sun and
one trip to a tanning
burning to a crisp once a year). salon can produce
Studies have found that outdoor workers have higher DNA damage that can
rates of the far less dangerous non-melanoma cancers, but cause skin cancer.
they have a lower risk of all other cancers. And one study
has found that in people diagnosed with melanoma, those
So solariums are a
who have a greater history of sun exposure actually have a complete no-win situation
better chance of surviving the disease. for your skin.

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The bright side of the sun

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.
TIP How come? Sunlight triggers the production of vitamin
Just 20 minutes D within the body. The researchers found that this action
of sun exposure causes your immune cells to travel to the outer layers of
without sunscreen your skin, where they are available to protect and help
repair damage such as that caused by sun exposure.
enables your skin
to produce about Safe sunning
20 000 IU of To figure out how much sun you need, Dr Holick suggests
vitamin D. You’d you consider how long it would take your skin to turn pink
have to drink about (not burnt, just pink) if you went out at lunchtime, with no
sunscreen, say in summer. Then go out for one-quarter of
400 glasses of that time. So, for example, if it takes 40 minutes for you to
milk to get that go pink, you would need just 10 minutes in your cossies
same amount! two or three times a week. That’s it. It’s 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 you’ll especially
want to avoid lighting up if you’ve 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,
that’s 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 doesn’t affect your skin

You know that you shouldn’t be drinking alcohol until
you’re eighteen, but if you do, you won’t be doing your
skin, your health, or your brain any favours. In fact, it’s 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, you’ll 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
hasn’t changed that much in twenty years, the amount
they’re 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 don’t 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 fat—and 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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‘ ’m too short . . .’ ‘I’m too fat . . .’ ‘I’d be much happier if I

I was skinnier and had longer legs . . .’ ‘If only I could get
rid of those freckles and pimples . . .’ ‘I’d be much more
popular if I had straight hair and a small nose . . .’ If any of
these thoughts ever whirl around inside your head, don’t
worry, you’re not alone.
Sure, it’s not easy being a teenager and feeling good
about yourself in today’s world. Your hormones are going
crazy, you’ve 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, you’re constantly being bombarded with
these images of perfection: the ideal body and skin as
shown in magazines, movies and on TV.
It’s 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. It’s 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; it’s 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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Chasing an illusion
‘There are three billion women in the world that don’t
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, they’re
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,
don’t 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 don’t get
to see. If we all had that much help, believe me, we’d look
that way too.
For a reality check, watch the ‘Dove Evolution’ video, www.campaignforrealbeauty.
which shows what’s really going on behind the scenes. com.au/ or you can also
The images of women and men in ads today are
intended to sell products. Unfortunately they don’t check it out on YouTube.
promote a positive or healthy self-image. The media is a
powerful force, but remember it’s not reality.

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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, you’re 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.
It’s 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 women’s
magazine and you’re 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 it’s 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, you’re 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 are—you won’t feel the need to
change yourself for your friends or anyone else.
As Eleanor Roosevelt, author and wife of the thirty-
second president of the United States, famously said, ‘No
one can make you feel inferior without your consent’.

You’re 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 you’re 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 you’re a guy, your voice gets deeper, you’ll 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, you’re also faced
with how you feel about yourself. It may feel weird to be
filling out, like maybe you’re getting fat, but remember this
is all so normal.
It’s natural to gain weight rapidly—usually 20 kg (45 lb)
or more—during the pre-teen and early teenage years.
Before puberty most girls have about 19 per cent body fat,
the desired shape that’s 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 it’s normal that
the figure you have at fourteen won’t be the same at age
twenty-two. It’s 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 aren’t meant to be
skinny. Others are naturally really thin, and no matter how
much they eat, they don’t 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, ‘What’s wrong with me?’ ask, ‘What’s wrong with
this ad?’ If you’re 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

It’s essential to take care of the outer stuff, but it’s 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.
It’s probably hard to focus on the whole inner-beauty
stuff if you’ve got a horrible angry mess on your face—self-
confidence and self-esteem can take a huge hit if you’ve
got acne.
We all have insecure moments; those times when we
don’t feel smart enough, attractive enough or good
enough—and we feel like the whole world knows it. Don’t
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 I’m becoming’ or ‘I will not allow acne
to determine my sense of self’ or ‘I may not like my skin at
the moment, but it’s already getting better.’ It’s 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 women’s 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, you’ll 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 people’s bodies (and the
same applies to you). The old saying prevails: If you don’t
have something nice to say, don’t 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:
Nobody’s 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 you’re 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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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
don’t be too hard on yourself. Next time you’re tempted to
be tough on yourself, think of how you’d respond to a
close friend in the same situation, then treat yourself with
the love and respect you’d 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 wouldn’t 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: Don’t wallow in what-if’s. Jump at once-

in-a-lifetime opportunities so you aren’t 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 don’t make the cut or your new friend
declines, that’s 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 others—like working for
a community organisation or heading up a school club—
will boost your self-esteem and you’ll be doing worthwhile
things for your school and community.
Believe in something: Take a stand about what you
believe in—help the homeless, save the whales, go green
and clean up the environment, or get involved in some
other cause that you are passionate about.
Check out the website
Resist the temptation to gossip: We live in a gossip-
mad world. But gossip is toxic and hurts people. If you’ve of Goldie Hawn (Kate
ever been gossiped about, you know just how terrible it Hudson’s mum):
feels. Make a pact with your friends to never say unkind Words Can Heal.
things about others.
www.wordscanheal.com
‘Kind words can be short and easy to speak, but
their echoes are truly endless.’
Mother Teresa

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Be happy: You can always brighten someone’s 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; there’s

no one else out there quite like you. Don’t compare
yourself to anyone else. Embrace and accept yourself for
who you truly are. Once you get this (and hopefully by now,
you have), you’ll be home-free and on the road to
destination feeling-great.

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lanning and preparation count when it comes to getting

P great results. Getting your family to support you makes a
big difference. I know you probably aren’t 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, you’ll be certain to have on hand all the
healthy essentials you need to prepare your meals. Okay,
so where do you start?

TIP Clear out the cupboards

If you live for It’s time for the big cleanout! All those high-carb treats and
sugar, you’ ll want junk foods lurking in the cupboards will call out to you at
to start cutting some point in time. You may want to hide the tempting
back on the sweet treats like biscuits, chocolate—except the dark
stuff slowly. This (bittersweet) kind, crackers, chips, sugary breakfast
cereals, snack foods and anything else that may sidetrack
will be the most you along the way.
difficult part, but Read all labels and get rid of anything with artificial
you can do it. And sweeteners or high-fructose corn syrup. Don’t forget to sift
if you absolutely through the fridge too. Banish the bad fats: refined cooking
can’t resist, have oils—like corn, safflower and sunflower, margarine and
anything that contains trans fats (hydrogenated oils).
the sugar hit after Organise a separate shelf for all your stuff.
a meal, so it won’t
spike your blood-
sugar level as
much.

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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 it’s 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
doesn’t 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. It’s
found naturally in some plants, fruits and vegetables.
Xylitol has a very low GI of 7, so it won’t bump up blood
sugar.
Raw dark honey in small amounts is also a good
option—and 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.
Can’t always afford (or find) organic? Not to worry.
When organic isn’t 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
TIP add two to the list that you’re curious about and are willing
A good rule to to try.
Use the following as your ultimate shopping checklist,
remember is that choose fresh fruit and vegies in season, wholegrain foods
if food is made by and be sure to keep organised and well stocked up.
nature and you’re
eating it in its
natural form, then
it’s a great choice.

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Pumpkin (squash)—butternut, jap,

Gorgeous carbs Queensland blue
Radishes
Vegetables Rocket (arugula)
Artichokes Shallots
Asparagus Snow peas
Avocados Spring onions (scallions)
Beetroot Sweet potato
Broccoli and broccolini Tomatoes
Brussels sprouts Zucchinis (courgettes)
Cabbage—Chinese, savoy, green, red
Capsicums (peppers)—red, orange, Fabulous fruit
yellow
Carrots Apples
Cauliflower Bananas
Celery Berries—strawberries, blueberries,
Cucumbers raspberries, blackberries
Dark leafy greens—spinach, bok choy, Cherries
kale, silverbeet, watercress Grapefruit
Eggplants (aubergines) Honeydew melon
Garlic Kiwifruit
Green beans Lemons
Green soybeans—in shells Limes
Lettuces—cos, iceberg, mignonette, Mangoes
butter Oranges
Mushrooms—button, field, Swiss Papaya
brown, shiitake, Portobello, enoki Peaches
Onions—white, brown, red Pears
Peas Plums
Prunes
Rockmelon (cantaloupe)

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Great grains Lovely legumes

Barley Chickpeas
Brown rice Dried peas and beans—black beans,
Brown rice pasta kidney beans, navy beans, pinto
Buckwheat beans, black-eyed peas, cannellini
Natural muesli beans, split peas
Oats, unprocessed Lentils
Quinoa
Soy pasta
Wholegrain couscous Perfect protein
Wholemeal (wholewheat) pasta Canned salmon, tuna, sardines and
Wild rice mackerel in water or olive oil
Free-range chicken
Best bread bets Free-range eggs
Free-range turkey
100 per cent wholegrain breads Fresh fish—mackerel, salmon,
Dark rye bread sardines, anchovies, ocean trout,
Pumpernickel bread tuna
Wholegrain pita bread Goat’s milk or sheep’s milk cheese—
feta, goat’s curd, haloumi, chèvre,
Flours kefalograviera
Goat’s milk or sheep’s milk yoghurt
Arrowroot powder or cornflour Grass-fed organic lean meats
(cornstarch) Natural yoghurt
Baking powder Tofu/tempeh
Brown rice flour
Rye flour

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Natural sea salt—look out for Celtic sea

Fabulous face fats salt
Avocado oil (cold-pressed) Pepper—white, black
Canola oil (cold-pressed) Tamari (wheat-free soy sauce)
Coconut oil (virgin or unrefined) Mirin (Japanese rice wine)
Extra virgin olive oil (cold-pressed) Miso
Flaxseed oil (cold-pressed) Red wine vinegar
Macadamia nut oil (cold-pressed)
Sesame oil (cold-pressed)
Pumpkin seed oil (cold-pressed)
Sweeten up your life
Agave syrup
Applesauce (unsweetened)
Nutritious nuts and seeds Brown rice syrup
Almonds Carob powder
Brazil nuts Coconut flakes/shredded coconut
Cashews Coconut milk/coconut cream
Hazelnuts Dark (bittersweet) chocolate—70 per
Macadamia nuts cent cocoa or more
Pecans Dates (remember dates are sky high on
Pepitas (pumpkin seeds) the GI, so enjoy them in moderation
Pinenuts and eat them with a protein source
Pistachio nuts like almonds to blunt the blood-
Sesame seeds sugar response)
Sunflower seeds Date sugar
Walnuts Dried figs
Maple syrup
Raisins
Season your dishes Raw cocoa powder
Apple cider vinegar Raw honey
Balsamic vinegar Stevia
Jalapeño chillies Xylitol
Mustard—Dijon, wholegrain

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Spice it up Jars and canned stuff

Basil Almond butter
Bay leaves Anchovy fillets
Chillies Canned diced tomatoes
Cinnamon—sticks and ground Canned legumes—chickpeas, lentils,
Coriander (cilantro), fresh cannellini beans, navy beans, butter
Cumin—seeds and ground beans
Curry powder Capers
Garlic Hummus
Ginger—fresh and ground Olives
Ground coriander Organic chicken stock
Ground nutmeg Tahini (sesame seed paste)
Ground turmeric
Mint—fresh and dried
Oregano—fresh and dried
Frozen
Paprika Blueberries
Rosemary Cherries
Thyme Corn
Mixed berries
Drinks Peas
Raspberries
Green tea Strawberries
Rice milk
Soy milk
Tomato juice
Unsweetened apple juice
Unsweetened cranberry juice
Water

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ou might be thinking, I really want to look and feel great,

Y but how am I going to remember all the stuff I need to
do? Don’t worry, this chapter puts everything we’ve talked
about into a complete program, so you won’t 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 you’d 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, you’ll see that it’s not a
restricted eating plan. It certainly doesn’t mean going
hungry, eating gross food or giving up everything you love.
And you won’t even have to count kilojoules (calories),
measure portion sizes or keep track of each snack along
the way.
You’ll 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 beauty-
boosting phytos, to give your skin a gorgeous glow. The
goal is to keep those blood-sugar, insulin and hormone
levels in check—the 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: you’ll perform better
at school, sleep better, have more energy, and be happier
and healthier. The benefits of the plan are two-fold: you
won’t just look great, you’ll feel great, too.
I’m not saying it’s 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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go along, it does get easier and more enjoyable, and

ultimately it’s 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, you’ll 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 don’t pop up overnight.

What happens if you slip up?

On some days you’ll get it right, on others you won’t.
That’s normal. It’s a fact of life. You can’t always be
perfect. There are so many temptations and times when
you have zero opportunity to prepare anything healthy.
Don’t worry, even if you slip up occasionally (we all do!),
you’ll 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 you’ll 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 you’ll want to get 9–10 hours
of shut-eye each night, keep your stress-meter in check
and do some form of exercise that you love. So, don’t
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? It’s
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, you’ll help keep each other motivated. You
could start a Facebook or an email chain. Send each other
lists of what you’ve eaten, how much exercise you’ve
done, and what progress you’ve 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 we’ve
changed and can’t see how we look every day. You could
also shoot a video or a video log, if that’s your thing.
Tip: To get the best results, make sure you take the
photos in exactly the same situations—for 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 track—and
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 doesn’t, and get other tips and
ideas.

Goal set
Set a clear goal for yourself. Goals can be a powerful
motivator. They’re 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, you’re going to have to get your whole family involved
because it’s 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 TIP

Breakfast Never, ever skip
breakfast. If you
Eating breakfast is an absolute must to keep your blood-
don’t eat in the
sugar levels balanced and to give you energy to start the
day. If you’re not big on breakfast or don’t have much time morning, your body
before school, have some yoghurt with fruit and nuts or thinks you’re starving
whiz up a smoothie. Make sure you always include some and will slow your
protein like yoghurt, eggs or nuts. metabolism down to
a crawl to conserve
Lunch energy.
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. TIP
Hummus, toasted pinenuts, macadamia nuts, sesame Try to eat at
seeds and walnuts make tasty and healthy additions. See least one salad a
Power Lunch suggestions in this chapter on page 179 for day, and go for
lots more yummy ideas.
dark green leafy
vegetables, like rocket
Dinner (arugula), cos
Your dinner choices will depend on what everyone else is lettuce or spinach, to
having. Where possible, go for fresh fish, free-range chicken, give your skin a real
lean organic grass-fed meat and lots of low-GI vegies and
whole grains, like brown rice and quinoa. A little garlic, olive
beauty boost.
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 Snacks
It’s important This is the most challenging time to make beauty-friendly
to always pack choices. There are so many yummy temptations out there
some healthy and the options seem endless. But remember, giving in to
these treats is the easiest way to undo all your good work.
skin snacks for Stick to the foods on the snack list.
when you get the Remember, you can get as creative as you like with the
munchies between food in the ‘Green light list’ in the Appendix. Try to follow
meals so that your the overall guidelines, that way you’ll get the best results.
blood sugar doesn’t It’s actually all so simple: get rid of the bad foods, add
the good foods, stress less, move more, and make sure
bounce up and you’re getting your zzzs. That’s it. And for twelve weeks
down. Don’ t go watch the transformation take place.
hungry. Eat stuff * An asterisk next to the menu item indicates that the
like dry- roasted recipe can be found in Chapter 10.
almonds, apples,
yoghurt, carrots or Breakfast
edamame (boiled Choose one or two options:
soybeans in their
skin) to refuel as * Cavewoman Muesli* with fruit and soy/rice milk or
coconut milk/cream
the need arises. * Omelette or scrambled eggs with vegies and a piece of
fruit

* ¾ 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
TIP
* Hot Quinoa Cereal* with soy/rice milk, chopped fruit and
crushed nuts, like almonds Sprinkle some
ground cinnamon on
* ¾ cup natural yoghurt with your favourite fruit, chopped
nuts, like walnuts, and a drizzle of honey your cereal, porridge
* Natural Bircher Muesli* with soy/rice milk or coconut
cream and fruit
(oatmeal) or sliced
apple to help lower
* Scrambled eggs with spinach, mushrooms and chopped
herbs, wholegrain toast and 1 piece of fresh fruit blood-sugar levels.

Lunch
Choose one option:
TIP
* Wholegrain pita pocket stuffed with fresh vegies,
avocado and hummus, a handful of roasted almonds, 1 Don’ t drink juice
piece of fresh fruit on an empty
* Salad and tuna sandwich on pumpernickel, a handful of
trail mix, 1 piece of fresh fruit
stomach. Juices
have double the
* Grilled chicken breast, salad with dark green leafies,
handful of raw nuts and raisins, 1 piece of fresh fruit amount of sugar
of fruit and no
* Can of salmon/tuna/mackerel with salad, 1–2 slices of
gluten-free bread or corn/rice crispbread, hard-boiled fibre to slow down
egg, 1 piece of fresh fruit
the absorption.
* Wholegrain sandwich with turkey, cottage cheese,
beetroot, lots of fresh vegies, 1 piece of fresh fruit, a Remember the goal
is to keep blood-
handful of trail mix
At home options: sugar levels in
* Lentil and Vegetable Soup*, 2 pieces wholegrain rye
bread, 1 piece of fresh fruit
check.

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TIP
Toast nuts like
* Omelette with fresh vegies, green leafy salad with
avocado, wholegrain rye bread or gluten-free bread

almonds in a pan * Superfood Salad* with 1 small can of salmon,

wholegrain bread or toasted pita pocket
and add them to
your salad for extra Pack a power lunch
crunch. 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 gear—your 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 butter—it’s 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 doesn’t 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 it’s 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:

* Vegetarian—avocado, red capsicum (pepper), carrot,

cucumber, asparagus, pickled ginger

* Chicken—marinated chicken strips, shredded lettuce,

red capsicum (pepper)

* Seafood—crab stick or tuna, avocado, red capsicum

(pepper), cucumber

* Tofu—thinly 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 nuts—like almonds
or walnuts; lentils or chickpeas—they’re 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
it’s 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 3–4
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 life-
threatening allergies to the slightest trace of nuts. Check
with your school first to see if it’s 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 fat—like 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 you’ll 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 nutrients—and fewer
kilojoules (calories)—than packaged stuff.

P lan ahead
If you decide exactly what you’re going to snack on that
afternoon, you’re a lot less likely to eat something sugary
from the vending machine or the tuckshop when you’re
ravenous. Bring a couple of snacks with you—an 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

D Bad A 50-g (1¾-oz) chunk of dark
(bittersweet) chocolate contains the
The average nut mix has protein and same amount of fat, but dark
good fats, but a handful of twenty nuts (bittersweet) chocolate is rich in
packs 775 kilojoules (185 calories) and antioxidants, which is good for you and
17 g (½ oz) of fat. your skin.

F Better C Best
Replace half the amount of nuts with Have half the amount of dark
dried cranberries and raisins. You’ll get (bittersweet) chocolate, melt it and
more skin-friendly antioxidants with drizzle it over strawberries. You’ll get an
only half the fat. iron boost from the strawberries plus
lots of vitamin C.
C Best
Stir the nuts and fruit into natural Chips
yoghurt for extra protein and calcium.
This snack will fill you up for longer.
D Bad
Just 50 g (1¾ oz) of chips has 1050
Chocolate kilojoules (250 calories) and 15 g (½ oz)
of fat. They’re usually packed with salt,
D Bad trans fats and artificial additives too.

A 55-g (2-oz) chocolate bar has 1215

kilojoules (290 calories) and 16 g (½ oz) F Better
of fat. It may be rich, but it won’t satisfy Plain rice crackers cut out half the
you for long. amount of fat and kilojoules (calories).

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C Best Beating pre- meal munchies

Opt for rice crackers (or a small portion Sometimes waiting to cook or eat a
of plain corn chips) and dip them into meal can trigger the munchies. So use
hummus or salsa. Salsa is fat-free and some of the snack ideas we’ve just
rich in vitamin C. discussed or chop up some raw
vegies, such as carrot, cucumber,
zucchini (courgette) or broccoli, and dip
Lollies them in almond butter or hummus.

D Bad Dinner
Sure they may be fat-free, but just
one innocent looking jelly frog or a
strawberries and cream has more
* Grilled salmon brushed with a little
olive oil with stir-fried vegies and
garlic and steamed brown rice
sugar than a sugar cube. And we all
know what sugar does to our skin. * Cajun Chicken with Avocado,
Lime and Chilli Salsa*, mixed green
salad, Sweet Potato Mash* and
F Better couscous

Opt for some dried fruit, like figs or

dates stuffed with almonds, or a few
* Tomato and vegetable pasta sauce
with wholegrain/corn/rice pasta,
mixed salad
pieces of dark (bittersweet) chocolate.
* Swordfish with Herbs* with
couscous or quinoa, roast vegies
C Best and salad

Go for a sugar hit from nature. Munch

on an apple, some pineapple or an
* Grilled Red Snapper with Tomato
Salsa* with steamed spinach
drizzled with olive oil, small mixed
orange with some raw almonds. green salad with avocado

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pepper, ginger, cumin, ground

* Spicy Carrot Soup* with Moroccan
Beef Salad* coriander, lemon pepper, cinnamon,
turmeric, pepper and sea salt; seeds—
* Grilled Miso Salmon* with Sweet
Potato Mash* and stir-fried vegies toasted sesame seeds, crushed
pepitas (pumpkin seeds); and
* Vegetable and Tofu Stir-fry*, small
mixed green salad with avocado, flavourings—tamari (wheat-free soy
sauce), orange, lemon or lime juice and
brown rice or rice noodles
crushed garlic.
* Sensational Salmon Burger* with
Spicy Sweet Potato Fries*, green
leafy salad Sweet stuff
Spice it up * Grilled Figs with Macadamia Nuts
and Ricotta*, soy yoghurt or coconut
Adding flavourful herbs and spices to cream
your food—instead of butter, oils,
creamy marinades and other high- ** Cocoa Banana Frozen Dessert*
Peaches and Strawberries with
kilojoule (high-calorie) options—not Honey Ricotta*
only cuts down on the number of
kilojoules (calories) you eat, it also * Peaches with Macadamia Nuts and
Almond Cream*
boosts the flavour of your food. And,
perhaps most important of all, herbs
and spices have great health benefits—
Smart snacks
from soothing your digestion to helping Choose from the following:
maintain healthy blood-sugar levels—
and they’re high in antioxidants. * Almond, Coconut and Banana
Power Muffins*
You can make any meal exciting by
adding fresh herbs—basil, bay leaves, **Yoghurt Pops*
Bliss Balls*
coriander [cilantro], dill, parsley,
oregano, tarragon, thyme, sage, **
Banana Oat Bars*
Wedges of apple or pear dipped in
rosemary and mint; spices—cayenne almond butter

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Eat your colours:

bright is best

© Kenji Maeji

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 GORGEOUS SKIN
When you feel like FOR TEENS
something sweet,
take a sugar hit from nature
© Kenji Maeji

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 THE GORGEOUS SKIN PLAN

* Rice cakes topped with mashed

avocado, hummus or almond butter * Edamame (whole green soybeans
boiled in their skins for 10 minutes in

* Make a mix of your favourite raw

nuts (add some Brazil nuts or
*
salty water)
1 handful of almonds with 1 piece of
walnuts for extra crunch), shredded fresh fruit, like an apple or a pear
coconut, dates, sunflower seeds,
pepitas (pumpkin seeds), raisins, * A few pieces of dark (bittersweet)
chocolate (70 per cent cocoa or
banana chips, dried cranberries, etc. more)

* Natural yoghurt with fruit and raw

nuts ** ½ cup frozen red grapes
Low-GI fruit, like pear and apple

* Raw almonds/raw unsalted

macadamia nuts/raw walnuts * Baked sweet potato

* Fresh blueberries sprinkled with

almond slivers

** Dry-roasted soybeans or chickpeas

Hard-boiled egg

** Blueberry Smoothie*
2 dried figs with half a dozen TIP
almonds
Make sure you
** 1 cup cherries
Corn or rice crispbreads spread with don’t eat rice cakes
hummus plain because they
* 2 tablespoons tamari-roasted
almonds
are high GI and
will push up your
* Raw vegetable sticks dipped in
hummus blood-sugar levels.
* Soy yoghurt (add a few raw nuts or
fruit)

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Start your day with

a spinach omelette,
packed with protein and
fantastic phytos
© Kenji Maeji

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Power bites
Mixed raw nuts keep you energised
* Freshly juiced vegetable and low-GI
fruit juices, like carrot, tomato,
apple, pear, lemon, ginger, beetroot
throughout a long study session. The and celery
healthy fats found in nuts help
suppress the hormone that makes you
feel hungry. Just make sure you don’t
** Unsweetened chai tea
Soy/rice milk smoothies

overdo it: nuts are packed with healthy

fats, but anything more than a handful
The Gorgeous Skin P lan
will mean a lot of kilojoules (calories). Remember, when making any meal or
Keep a bag of dry-roasted almonds snack you want to include the
in your school bag and snack on a following:
handful rather than hitting the vending • Lean protein
machine. You can also blend almond • Good fats
butter into smoothies or use it in place • Good (low-GI) carbs
of peanut butter to make a yummy It’s a simple as the ABC. We’ll call it
wholegrain sandwich. the PFC (protein, fat and carbs)
instead!
Beauty drinks
The daily do-gooders
* Water with a squeeze or wedge of
lemon, orange, lime or a mint leaf
Perfect protein
* Sparkling mineral water with a
splash of unsweetened apple, Deep-sea fish, such as salmon, tuna,
grapefruit, orange, cranberry or mackerel and sardines, free-range
grape juice and a twist of lime turkey and chicken, organic lean meat,

** Green tea
Fresh juices diluted with water (not
organic eggs, whole unprocessed soy
products, and organic yoghurt.
on an empty stomach)

* Herbal tea (organic if possible)

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Fabulous fats Follow the PFC rule

Cold-pressed extra virgin olive oil, Check that every meal and snack has
avocado oil, macadamia nut oil, got a combination of good protein,
flaxseed oil and coconut oil; fresh raw low-GI carbs and fat so that there is a
nuts—almonds, hazelnuts, pecans, long and slow build-up of blood-sugar
macadamia nuts and walnuts; seeds— levels to sustain you for hours.
sunflower, linseeds (flaxseeds) and If you’re wondering about basic
pepitas (pumpkin seeds), olives and proportions, there’s a great and
avocados. relatively simple way to figure it out that
was developed by Dr Barry Sears. It’s
Good carbs called The Zone. In the ideal Zone way
of eating, each snack or meal should
Rocket (arugula), spinach, cos lettuce, have approximately the following ratios:
broccoli, asparagus, beans, tomatoes, 40 per cent low-GI carbs, 30 per cent
mushrooms, sweet potatoes, protein and 30 per cent fat. An easy
capsicums (peppers), cauliflower, way to ensure these ratios is to
carrots, zucchini (courgette), cherries, visualise that about one-third of your
blueberries, plums, kiwifruit, peaches, plate should be protein (about the size
pears, apples, rockmelon (cantaloupe), and thickness of your palm) and the
rolled oats, rye and other wholegrain remaining two-thirds should be carbs.
breads, brown rice, quinoa, barley, Add a few nuts or a little olive oil for the
chickpeas, lentils, millet, buckwheat, fat content, and you have a meal that’s
wild rice and wholegrain pasta. 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.

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DAY 1: MONDAY TWO-WEEK

Breakfast PLAN
* Cavewoman Muesli* topped with your favourite fruit,
like a handful of berries or half a grated apple. Serve
Along with eating
with soy milk, almond milk, rice milk or coconut
cream/milk well, make sure
you get enough
Lunch shut-eye, relax
daily and do some
* Wholegrain pita pocket stuffed with salmon or tuna,
fresh vegies (grated carrot, beetroot, cucumber, red form of exercise.
* An asterisk
capsicum (pepper)) avocado and hummus

** Handful of dry-roasted almonds

1 piece of fresh fruit
next to the menu
item indicates
that a recipe
Dinner can be found in

* Grilled salmon with Greek Salad* (save some salmon for

your salad tomorrow)
Chapter 10.

** ½ cup cooked brown rice, couscous or quinoa

Peaches with Macadamia Nuts and Almond Cream*
Focus on positive things
Throughout the day like, ‘Wow, I’ll look and
** Snacks mid-morning/after school (from snack list)
Some form of exercise, e.g. running, swimming, tennis,
feel so great by kicking
the junky carbs and
netball
sugars.’
* Daily chilling (yoga, meditation or doing nothing)

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TIP DAY 2: TUESDAY

Before school, Breakfast
jump rope for a
few minutes to get
your blood moving.
* 2 poached or soft-boiled eggs with ½ avocado mashed
on rye wholegrain toast, grilled tomatoes drizzled with
olive oil
You’ ll feel better
and it will improve *Lunch
2 slices of rockmelon (cantaloupe) or a piece of fruit

your ability to
concentrate during * Baby spinach, tomatoes, green and red capsicums
(peppers), broccoli and grated carrot salad with grilled
the day. flaked salmon (from the night before)

** Handful of homemade trail mix

Hard-boiled egg

*Dinner
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! Throughout the day

A smile creates instant
beauty that radiates from
** Snacks mid-morning/after school (from snack list)
Some form of exercise, e.g. running, swimming, tennis,
netball
the inside out.
* Daily chilling (yoga, meditation or doing nothing)

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DAY 3: WEDNESDAY TIP

Breakfast After school, jump
and dance on an
* Slow-cooked (not instant) rolled oats with grated apple
or mixed berries and ground cinnamon. Toss in the fruit exercise trampoline
while listening to
during the last few minutes of cooking time to keep it
fresh. Add some crushed walnuts and serve with soy music. This is a
milk, rice milk, almond milk or coconut cream/milk great way to get
Lunch the blood circulating
to your brain so
* Wholegrain sandwich with sliced turkey, cottage cheese
and loads of your favourite vegies you can focus better
on your homework.
** Yoghurt with honey and raw nuts
Pear or an apple

Dinner
** Swordfish with Herbs*
Steamed spinach drizzled with olive oil Oats out toxins
Rolled oats are packed
** Small mixed green salad with avocado
Couscous, quinoa or brown rice with fibre, which
* Dried figs, handful of raw or dry-roasted almonds

Throughout the day

helps stabilise your
blood sugar and keep
you regular. Both help
** Snacks mid-morning/after school (from snack list)
Exercise prevent blemishes.
* Daily chilling

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De-puff DAY 4: THURSDAY

If you wake up in the
morning feeling perky Breakfast
but your eyes still look
puffy, then pass on the
**Blueberry Smoothie*
1 piece of fresh fruit

salt-filled foods, like soy Lunch

sauce and chips. Salt
intake causes tissues *Wholegrain pita pocket stuffed with tabouli, chopped
lettuce, grated carrot and cucumber and hummus

around the eyes to retain

fluid, so you’ll get puffy
**
Handful dry-roasted almonds
1 piece of fresh fruit

peepers. Also, sleep Dinner

on your back and use
a firm, elevated pillow.
*
Roast lamb with roast sweet potato, onions, garlic,
carrots and pumpkin (squash)

This will prevent fluids **

Green leafy salad with olive oil and lemon juice dressing
Peaches and Strawberries with Honey Ricotta*
from pooling into your
facial tissues at night
Throughout the day
too. In the morning you’ll
wake up looking just as
**
Snacks mid-morning/after school (from snack list)
Exercise

alert as you feel. *

Daily chilling

Remember: your face mirrors what you eat. Choosing the right food can
actually make you prettier.

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DAY 5: FRIDAY Eat for whiter teeth

When you have no time
Breakfast to brush between meals,
* Cavewoman Muesli* with ½ grated apple or a handful of
fresh or frozen berries, served with soy/almond/rice milk
munch on crunchy fruit
and vegies, like carrot,
or coconut cream/milk
celery or apple. They
Lunch make you salivate,
* Wholegrain pita pocket stuffed with canned salmon or
tuna, grated carrot, beetroot, cucumber, chopped red
flushing away particles
that can stain your
capsicum (pepper), avocado and hummus
pearly whites.
** Handful roasted macadamia nuts
Hard-boiled egg

*Dinner
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
Throughout the day and vibrantly coloured
fruit and vegies as
** Snacks mid-morning/after school (from snack list)
Exercise possible over the next
twelve weeks.
* Daily chilling

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DAY 6: SATURDAY
Breakfast
* ¾ 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
* 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

Go green Dinner
Green leafy vegies are
the most potent acne- ** Spicy Carrot Soup*
Moroccan Beef Salad*

fighting food on the planet ** Green leafy salad

Rice noodles
because they contain
loads of zit-zapping zinc * Grilled Figs with Macadamia Nuts and Ricotta*

Throughout the day

and they pack in more
nutrients than any other ** Snacks mid-morning/afternoon (from snack list)
Exercise
food.
* Daily chilling

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DAY 7: SUNDAY
Breakfast
* Omelette or scrambled eggs with vegies, like spinach
and mushrooms

** 2 pieces of wholegrain rye toast

1 piece of fresh fruit

Lunch Beauty buster

** Superfood Salad*
Lentil and Vegetable Soup*
Sleeping in your
make-up makes for a
*Dinner
Handful of raw almonds, pecans and raisins
dull complexion come
morning. Your skin
**
Cajun Chicken with Avocado, Lime and Chilli Salsa*
Steamed green beans and a salad of dark green leafy
needs that time to turn
over cells, but if pores
vegetables
are blocked, that can’t
*Throughout the day
Cocoa Banana Frozen Dessert*
happen. Leaving sweat
on your skin is also
**
Snacks mid-morning/afternoon (from snack list)
Exercise an open invitation to
pimples.
*
Daily chilling

Go for lots of fibre-rich foods. Fibre stabilises blood sugar and prevents
insulin spikes.

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DAY 8: MONDAY
Breakfast
** Scrambled Tofu*
2 slices of wholegrain rye or gluten-free toast

*Lunch
1 piece of fresh fruit

* Wrap with turkey, chicken, tofu or cheese and

vegetables
Get moving
Aim for an hour of
** 1 apple or pear
Handful of raw unsalted nuts

exercise at least five Dinner

times a week. And for
those of you who aren’t **Grilled Miso Salmon*
Broccolini Stir-fry*

too keen on exercise, **

Large green salad
Couscous, brown rice or rice noodles
don’t think of it as
exercise. Think: making *
2 slices of rockmelon (cantaloupe)

Throughout the day

friends, feeling stronger,
living longer and looking ** Snacks mid-morning/after school (from snack list)
Exercise
fantastic.
* Daily chilling

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DAY 9: TUESDAY Hit the sack early

How are you supposed to
Breakfast radiate good health and
* Natural Bircher Muesli* served with your favourite fruit
and soy/rice milk, coconut cream or natural yoghurt
great skin if you are too
tired to even hold your
Lunch eyelids open? Being tired
slows circulation, which
* Wholegrain pita pocket stuffed with canned tuna, fresh
vegies and hummus diminishes your skin’s
** Handful dry-roasted almonds or macadamia nuts
1 piece of fresh fruit
sheen and radiance. A
good 9–10 hours of
Dinner sleep will get you ready
** Grilled Red Snapper with Tomato Salsa*
Spicy Sweet Potato Fries*
for the day ahead. Then
you can conquer life with
** Green salad
½ cup brown rice or wild rice those peepers shining
bright!
* Small fruit salad of low-GI fruits with natural yoghurt

Throughout the day

** Snacks mid-morning/after school (from snack list)
Exercise

* Daily chilling

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Love your face the DAY 10: WEDNESDAY

way it is
If all you ever do is focus Breakfast
on the things that you
don’t think are perfect,
* Scrambled eggs with spinach, mushrooms and
chopped herbs

you can’t make peace **Wholegrain toast or toasted pita pocket

1 piece of fresh fruit
with yourself and focus Lunch
on your best features.
When you have a vision
of yourself as you are,
*Salmon and salad sandwich on pumpernickel or rye
bread

rather than as you think **

Handful of homemade trail mix
1 piece of fresh fruit
you should be, you’ll Dinner
recognise your unique
beauty. **
Nut-crusted Tuna*
½ cup steamed brown rice

**
Salad of baby spinach, avocado and toasted pinenuts
Mixed fresh berries with ginger sauce

Throughout the day

**
Snacks mid-morning/after school (from snack list)
Exercise

*
Daily chilling

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 won’t feel bloated.

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 THE GORGEOUS SKIN PLAN

DAY 11: THURSDAY Walk tall

Studies show that good
Breakfast posture can enhance
* Cavewoman Muesli* served with soy/rice milk, coconut
cream/milk or natural yoghurt and your favourite fruit
your appearance and
self-esteem. Keep your
Lunch back straight, your
chin up and your eyes
* Sliced turkey breast on wholegrain rye bread with cos
lettuce, tomato, cucumber, radish and green capsicum forward. Standing
(pepper)
up straight and not
** 1 piece of fresh fruit
Handful of raw nuts slouching shows
confidence.
Dinner
** 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

*Throughout the day

Apple with Almond Cream*

** Snacks mid-morning/after school (from snack list)

Exercise

* Daily chilling

Go slow. Eating slowly gives your body the time it needs to register
that it’s full, which curbs overeating.

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 GORGEOUS SKIN FOR TEENS

Crunch all you want DAY 12: FRIDAY

Carrots are bursting
with beta carotene. Your Breakfast
body turns beta carotene
into skin-smoothing
** 2 poached eggs on wholegrain rye toast
Baked tomato with olive oil and basil

vitamin A, a key to Lunch

keeping dry, acne-prone
and flaky skin at bay. * Grilled chicken breast with ½ small avocado, cucumber,
spring greens, tomatoes, spring onions (scallions) and
lime juice salad

*Dinner
1 piece of fresh fruit

** Vegetable and Tofu Stir-fry*

½ cup steamed brown rice

* Grilled Figs with Macadamia Nuts and Ricotta* or

Almond Cream*

Throughout the day

** Snacks mid-morning/after school (from snack list)
Exercise

* Daily chilling

Want to banish bacne—breakouts 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: it’s a pore-clogger.

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 THE GORGEOUS SKIN PLAN

DAY 13: SATURDAY

Breakfast
** ½ ruby grapefruit
Scrambled Tofu* served with wholegrain sourdough
toast or toasted pita pocket

Lunch
** Superfood Salad* with Tomato Basil Dressing*
1 piece of fresh fruit

*Dinner
Dried figs and 1 handful dry-roasted almonds

Rosy lips
** Chicken, Vegetable and Barley Soup*
Spinach salad Brush your lips. Do this
whenever you brush
*Throughout the day
Cocoa Banana Frozen Dessert*
your teeth. Brushing
removes dead skin and
**
Snacks mid-morning/afternoon (from snack list)
Exercise gives your lips great
natural colour.
*
Daily chilling

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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 GORGEOUS SKIN FOR TEENS

DAY 14: SUNDAY

Breakfast
* 2 poached or soft-boiled eggs, ½ avocado mashed on
wholegrain rye toast, grilled tomatoes drizzled with olive
oil

*Lunch
2 slices of honeydew melon or rockmelon (cantaloupe)

**
Salad Nicoise*
1 piece of fresh fruit

Dinner
Get sweaty
Sweating helps your
**Grilled fish, free-range chicken or lean meat
Barbecued Asparagus with Tomato Salsa*

skin flush out toxins, **

Small mixed green salad
Dried figs and almonds
that make it look dull and Throughout the day
blotchy, and brings fresh
nutrients and oxygen to **
Snacks mid-morning/afternoon (from snack list)
Exercise
your skin.
*
Daily chilling

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 THE GORGEOUS SKIN PLAN

Congratulations! You’re two weeks on your way to the best

skin ever. You’ll 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
CD—whatever 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 you’ll 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 can’t
avoid all potential danger zones, but here’s a few ways to
help keep yourself on track.

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Danger zone 1: eating out

Don’t panic! It’s easy to stick to the basic guidelines when
you’re eating out. In Australia, we’ve 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 sautéed. 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 that’s used to enhance the
flavour of food. But it’s 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, research—in animals anyway—
suggests that MSG may cause weight gain.

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 THE GORGEOUS SKIN PLAN

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 that’s 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 can’t 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 isn’t hard to guess that party food isn’t exactly
great skin fare, so it’s important to plan ahead. Whatever
you do, don’t arrive at a party starving. It’s 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 don’t 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 can’t resist, don’t 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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Small amounts of anything are okay every now and

TIP then. In the long run it’s what you do every day that counts.
A small amount But remember, if you have bad acne, try and steer clear of
of fat, like a sugar and junky carbs. If you do indulge, don’t eat them on
an empty stomach. A bagel and a soft drink is not a good
dash of olive oil, choice: there’s no protein, fibre or good fats to hold back
a square of cheese the great surge of sugar. You’ll be hungry again in a few
or a handful of hours and possibly irritable too—and it will do absolutely
nuts, helps to slow nothing to contribute towards your inner and outer glow. A
the spike in blood better choice would be an apple and cinnamon bagel
topped with low-fat ricotta, cottage or cream cheese, with
sugar after a meal, a handful of raw almonds, and an unsweetened apple
so it kind of acts juice. Or a bagel with smoked salmon and low-fat cream
like a metabolic cheese with a sparkling mineral water.
regulator. Armed with all this information, you’ll find it easy to
make smart food choices. And it will get easier as you go
along. Remember: eating healthy isn’t about being perfect
100 per cent of the time; it’s about doing the best you can
do every day.

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OUSSKIN
RECIPES
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 GORGEOUS SKIN FOR TEENS
Breakfast Fish
Cavewoman muesli Swordfish with herbs
** Natural Bircher muesli
Hot quinoa cereal
** Grilled miso salmon

**Almond milk
Blueberry smoothie
**Sensational salmon burgers
Swordfish with mango salsa

**
Scrambled tofu
Grilled red snapper with tomato salsa
**
Nut-crusted tuna
Snacks Chicken
Almond, coconut and banana power
*
muffins
Bliss balls
Cajun chicken with avocado, lime
*
and chilli salsa

**
Banana oat bars Red meat
Moroccan beef salad
Strawberry freeze
**
Chocolate walnut shake *
Vegetable
The ultimate summer skin smoothie
**
Yoghurt pops
Edamame (boiled soybeans in their skin)
** Vegetable and tofu stir-fry
Sweet potato mash

Soups
* **Spicy sweet potato fries
Broccolini stir-fry
Barbequed asparagus with tomato salsa
Lentil and vegetable soup
**
Pumpkin soup with macadamia nuts *
Dips
Spicy carrot soup
**
Chicken, vegetable and barley soup ** Creamy hummus
Guacamole
Baba ghanoush
Salads
Superfood salad *
**
Salad Nicoise
Desserts
Cocoa banana frozen dessert
Greek salad
* **Peaches and strawberries with honey
Salad dressings and sauces ricotta
Salsa Grilled figs with macadamia nuts
**
Avocado salsa
Tomato basil dressing
*and ricotta
Peaches with macadamia nuts and
**
Flaxseed dressing *almond cream

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BREAKFAST Natural Bircher muesli

Serves 4
Cavewoman muesli
This is yummy served with rice milk,
soy milk, almond milk or coconut
** ¾ cup rolled oats
¾ cup filtered or mineral water
cream/milk and fruit such as grated
apple, berries or sliced banana.
** 2 tablespoons lemon juice
2 tablespoons natural yoghurt, plus
extra
Serves 4
* 2 Granny Smith or red Fuji apples,
cored and grated
* 1 cup chopped raw almonds or
almond meal
* 1–2 tablespoons raw or lightly toasted
nuts (almonds, walnuts or pecans)
** 1 cup chopped raw cashews
1 cup hazelnut meal
* raw honey, to taste

** 1 cup sunflower seeds

1 cup shredded coconut
Soak rolled oats in water overnight.
Next morning, add remaining
* 1 cup brown rice puffs or flakes,
optional
ingredients and mix well. Serve
immediately with extra yoghurt and
Preheat oven to 180°C (350°F/gas 4). freshly chopped fruit, like strawberries
and pears.
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
Hot quinoa cereal
Serves 2
allow to cool. Store in an airtight
container in the fridge.
(Recipe courtesy of the Pro Health Clinic, Sydney)
** 1 cup quinoa
2 cups water

** ½ cup thinly sliced apple

§ cup raisins

* ½ teaspoon ground cinnamon

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 GORGEOUS SKIN FOR TEENS

* soy milk, rice milk or coconut milk, to

serve
Blueberry smoothie
Serves 1
** raw honey or agave syrup, to taste
1 tablespoon chopped almonds or
walnuts

Rinse quinoa and add to water in a

** ½ cup natural yoghurt
½ cup soy milk or rice milk

saucepan. Bring to the boil. Reduce

heat and simmer for 5 minutes. Add
** handful of frozen or fresh blueberries
½ cup filtered water

apple, raisins and cinnamon and

simmer for 10 minutes or until water is
** 1 tablespoon almonds or walnuts
2 ice cubes

absorbed. * frozen or fresh peaches or other fruit

of choice, optional
Serve with milk, sweeten with honey or
agave syrup and scatter nuts on top. ** 1 banana, optional
1 tablespoon flaxseed oil, optional

Combine all ingredients in a blender

Almond milk and whiz vigorously until smooth.

Makes 2 cups or 500 ml

Scrambled tofu
** 1 cup raw almonds
2 cups filtered or mineral water
Serves 4

Place almonds in a blender and blend

to make almond meal. Add water and ** 1 tablespoon olive oil or coconut oil
½ onion, finely chopped
blend for 1 minute. Strain through
cheesecloth or a strainer and store in * ½ medium chopped green capsicum
(pepper)
an airtight container. It will keep for
3–5 days. Reserve the almond pulp for * ½ medium chopped red capsicum
(pepper)
muffins or a crumble topping.
* 6 mushrooms, chopped or 1½ cups
mixed mushrooms, shiitake, button or
field mushrooms

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* 450 g (1 lb) firm tofu, drained and

mashed with a fork ** ½ cup shredded coconut
1 cup brown rice flour

* 1 tablespoon mirin (Japanese rice

wine) ** 1 teaspoon baking powder
¼ cup coconut oil

* 1 tablespoon tamari (wheat-free soy

sauce) ** 2 ripe bananas, mashed
2 eggs

* 1 teaspoon dried or finely chopped

fresh basil ** 1 cup soy milk
1–2 tablespoons xylitol, optional

** ½ teaspoon granulated garlic

½ teaspoon curry powder * flaked almonds or shredded coconut,
to decorate

* freshly ground black pepper

Heat oil in a saucepan, add onion,

Preheat a fan-forced oven to 170°C
(325°F/gas 3) or a regular oven to
capsicums (peppers) and mushrooms 200°C (400°F/gas 6).
and sauté for 3 minutes. Add tofu,
Combine dry ingredients in a large bowl
mirin, tamari, basil, garlic and curry
and mix well.
powder and cook for 5 minutes, stirring
frequently. Adjust seasoning to taste Combine oil, bananas, eggs, milk and
and serve. xylitol, if using, in a separate bowl and
whisk well.
Add wet ingredients to dry ingredients
SNACKS and mix well. If batter is too dry, add
more soy milk. Spoon into non-stick
Almond, coconut and banana muffin tins or into paper-lined muffin
moulds. Sprinkle top with almond flakes
power muffins or shredded coconut. Place in oven and
Makes 12 bake for 20 minutes or until golden
brown. Allow to cool on a wire rack and
keep in the fridge in an airtight container.
** 1 cup almond meal
½ cup sunflower seeds They will keep for 5 days. To reheat,
place them in the oven for a few minutes.
* ½ cup whey protein

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Bliss balls Banana oat bars

Makes 15 balls Makes 8

** 1 cup sunflower seeds

½ cup almonds ** 2 cups rolled oats (not instant)
½ cup shredded coconut

* § cup agave syrup or pitted, chopped

dates ** ½ cup raisins or pitted, chopped dates
¼ cup chopped walnuts

* 3–5 tablespoons carob or pure cacao

powder ** 2 large ripe bananas, mashed
¼ cup unsweetened applesauce,

** pinch of sea salt

pinch of ground nutmeg and/or
ground cinnamon *
optional
1 tablespoon date sugar, optional

Preheat oven to 180°C (350°F/gas 4).

* sesame seeds, shredded coconut or
extra carob powder
Lightly grease a 20 cm × 30 cm (8
inches × 12 inches) slice tin.
Place sunflower seeds and almonds in
Combine ingredients in a large bowl
a food processor and whiz until mixture
and mix well. Press dough into
resembles fine breadcrumbs. Mix with
prepared slice tin and bake for 30
agave syrup or dates, carob or cacao
minutes or until golden brown. Cool on
powder, salt and nutmeg and/or
a wire rack. When completely cool,
cinnamon. Get about 1–2 tablespoons
slice into squares or bars and serve.
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
Strawberry freeze
Serves 2
process with remaining mixture. Place
bliss balls in the fridge or freezer until
ready to eat.
** § cup vanilla soy milk
2 frozen ripe bananas

** 1 cup frozen strawberries

dash of vanilla extract, optional

* 1 tablespoon ground linseeds

(flaxseeds), optional

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 GORGEOUS SKIN RECIPES

Place all ingredients in a blender or

food processor and blend until smooth Yoghurt pops
and creamy. Serves 2

Chocolate walnut shake ** 1 cup natural yoghurt

½ cup blended fruit of choice like
peach, strawberries or passionfruit
Serves 2
Pour natural yoghurt mixed with your

** ¾ cup crushed ice

2 ripe bananas, mashed
favourite blended fruit into small
disposable paper cups, cover the cups

** 1 cup unsweetened apple juice

1 cup soy milk
with plastic wrap, insert a craft stick
through the plastic and into the yoghurt

* 2 tablespoons pure unsweetened

cocoa or carob powder
and freeze. Once frozen, remove the
plastic wrap and peel away the paper

* 4 tablespoons walnuts

Throw all ingredients into a blender or

cup. Enjoy! This works equally well
substituting your favourite fruit juice for
food processor and blend until smooth. the yoghurt.

The ultimate summer skin Edamame

smoothie Serves 2

Serves 1–2
** 5 cups water
1 tablespoon coarse sea salt

** ½ cup diced mango

½ cup diced papaya * 250 g (9 oz) soybeans in shells
(edamame beans), rinsed

** ¼ cup unsweetened apple juice

1 teaspoon lime juice * sea salt, to serve

Bring water to the boil in a large

** 1 teaspoon raw honey or agave syrup
¼ cup crushed ice saucepan. Add coarse salt and

Combine ingredients in a blender,

puree until smooth and serve.

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 GORGEOUS SKIN FOR TEENS

soybeans and boil for 3–5 minutes or

until tender. Drain, cool, and sprinkle
with a little sea salt. Serve, squeezing
** ½ tablespoon sea salt
8 cups water

beans out of shells. ** 1–2 cups shredded cabbage

1 tablespoon balsamic vinegar

Heat olive oil in a large heavy-based

saucepan over medium-high heat, add
SOUPS onion, carrots, sweet potato and celery
and cook until onion is softened. Add
Lentil and vegetable soup garlic and cook, stirring occasionally,
until garlic begins to turn golden. Add
This hearty soup is easy to prepare cumin and dried basil. Stir in tomatoes
and is ready to eat in under an hour. and their liquid, lentils, potatoes, salt,
It can be halved if desired or the water and cabbage. Bring to the boil.
whole recipe can be made and part Reduce heat to low, cover and simmer
put in the freezer to be available for for about 45 minutes. Add a splash of
another meal. balsamic vinegar just before serving.
Serves 8

Pumpkin soup with

** 2 tablespoons olive oil
1 large onion, finely chopped
macadamia nuts
** 3 carrots, finely chopped
1 sweet potato, finely chopped Serves 6

** 2 celery stalks, finely chopped

3–4 garlic cloves, finely chopped
* 1 tablespoon macadamia nut oil or
olive oil
** 1 tablespoon ground cumin
1 tablespoon dried basil
* ½ cup roughly chopped unsalted
macadamia nuts
* 1 × 400 g (14 oz) can crushed
tomatoes
** 1 small white onion, finely chopped
1 teaspoon grated fresh ginger
** 2 cups dried lentils, rinsed
2 potatoes, diced
* 3 cups diced pumpkin (squash)

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** 1 apple, peeled, cored and chopped

3 cups chicken stock * ½ teaspoon freshly ground black
pepper

** natural yoghurt
whole or halved toasted unsalted * ¼ cup finely chopped fresh coriander
(cilantro) leaves
macadamia nuts, to garnish

Heat oil in a large heavy-based

* natural yoghurt

Combine carrots, stock, chilli, ginger,

saucepan over medium heat, add garlic, curry powder, cumin and pepper
macadamia nuts, onion and ginger and in a large heavy-based saucepan. Bring
sauté for 2–3 minutes or until onion is to the boil, reduce heat to low and
golden. Add pumpkin and apple and simmer, uncovered, for 30 minutes or
cook for 2–3 minutes. Add stock, cover until carrots are tender. Remove chilli
and simmer for 20 minutes or until and discard. Transfer 2–3 cups of
pumpkin is soft. Transfer to a blender mixture at a time to a food processor or
and process until smooth and creamy. blender and puree until smooth. Return
Serve in large bowls with a swirl of to saucepan and reheat. Stir in
yoghurt and a few toasted macadamia coriander and a swirl of yoghurt just
nuts tossed on top to garnish. before serving.

Spicy carrot soup Chicken, vegetable and

Serves 6 barley soup
Serves 4
** 1 kg (2lb 4oz) carrots, sliced
5 cups chicken stock

** 1 dried red chilli

1 tablespoon grated fresh ginger
** 2 teaspoons olive oil
4 spring onions (scallions), chopped,
white and green parts separated

** 3 garlic cloves, finely chopped

1 teaspoon curry powder
* 450 g (1 lb) chicken breast fillets, cut
into 1-cm (½-in) pieces

* 1 teaspoon ground cumin

** 1 teaspoon dried thyme

2 bay leaves

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* 3 × 400 ml (14 fl oz) cans chicken

broth SALADS
** ¶ cup quick-cooking barley
½ cup frozen corn Superfood salad
** ½ cup frozen peas
1 tablespoon finely chopped flat leaf
parsley
Serves 2

* sea salt and freshly ground black

pepper
** 1 cup baby spinach
1 cup chopped cos lettuce

Heat oil in a large heavy-based

** ¼ cup shredded red cabbage
½ cup grated carrot
saucepan over medium heat. Add
white part of spring onions (scallions)
** ½ cup sliced red capsicum (pepper)
½ tomato, chopped
and cook for 1 minute. Add chicken
and cook, stirring frequently, for 3
** ¼ cup canned chickpeas, rinsed well
¼ avocado, diced
minutes or until browned on all sides.
Toss in thyme and bay leaves and stir
** 2 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
to coat chicken and onion. Add broth
and barley and bring to the boil.
* handful of your favourite chopped
fresh herbs
Reduce heat to low, cover and simmer
for 10 minutes or until barley is tender.
* 2 tablespoons toasted seeds or nuts,
such as pepitas (pumpkin seeds),
walnuts or almonds
Stir in corn and peas and simmer for 1
minute longer. Remove from heat and Combine spinach, cos lettuce, cabbage,
stir in parsley. Season with salt and carrot, capsicum (pepper), tomato,
pepper, remove bay leaves, scatter chickpeas and avocado in a large bowl.
over reserved spring onion (scallion)
Whisk together olive oil and vinegar in
tops and serve.
a small bowl.
Toss dressing with salad just before
serving and sprinkle with herbs and
seeds or nuts.

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Salad Nicoise Gradually pour in oil, whisking until

mixed thoroughly. Whisk in parsley,
Serves 4 then drizzle vinaigrette over salad. Top
with anchovies, if desired.

* 6 small red new potatoes, scrubbed

and quartered or 3 small sweet
potatoes, chopped Greek salad
Serves 2–4
** 450 g (1 lb) green beans, trimmed
½ cup kalamata olives

** 3 hard-boiled eggs, halved

1 large ripe tomato, cut into 8 wedges * 4 tomatoes, sliced or chopped into
wedges

* 1 × 425 g (15 oz) can tuna packed in

water, drained and flaked ** 1 cucumber, seeded and sliced
1 red capsicum (pepper), sliced

** 2 tablespoons red wine vinegar

2 teaspoons Dijon mustard ** 1 small white onion, finely sliced
12 kalamata olives, pitted

** ½ teaspoon sea salt

freshly ground black pepper, to taste * 100 g (3½ oz) firm feta cheese,
crumbled

** ½ cup extra virgin olive oil

¼ cup finely chopped flat leaf parsley ** ¼ cup extra virgin olive oil
juice of 1 lemon

* 3 anchovy fillets, optional

Boil potatoes or sweet potatoes in

** 1 teaspoon dried oregano
¼ cup finely chopped flat leaf parsley

salted water until tender, about 20

minutes. Remove with a slotted spoon
* sea salt and freshly ground black
pepper

and set aside to cool. Add beans to Combine tomatoes, cucumber,

water and boil for 7 minutes or until capsicum (pepper), onion, olives and
crisp tender. Drain and cool under cold feta cheese in a large bowl.
running water. Arrange potatoes,
Whisk oil, lemon juice, oregano, parsley
beans, olives, eggs and tomato on a
and salt and pepper in a small bowl.
large platter. Place tuna in centre.
Drizzle dressing over salad and serve.
Whisk vinegar, mustard, salt and
pepper in a small bowl until blended.

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SALAD DRESSINGS Avocado salsa

AND SAUCES Serves 2

Salsa ** ½ avocado, diced

1 large ripe tomato, diced
This fresh salsa makes a tasty
topping for freshly cooked fish or * 8–10 kalamata olives, pitted and finely
chopped
chicken. You can also use it as a
topping for an omelette.
Serves 6
** 1 garlic clove, finely chopped
1 tablespoon finely chopped fresh
basil

** 3–4 ripe tomatoes, finely chopped * 1 tablespoon finely snipped fresh

chives

**
2 garlic cloves, finely chopped
1 small red onion, finely chopped ** 1 tablespoon extra virgin olive oil
1 teaspoon drained capers
1 jalapeño chilli, deseeded and finely
chopped (wear plastic gloves when
handling)
** 1 tablespoon lemon juice
sea salt and freshly ground black
pepper, to taste

* ½ cup finely chopped fresh coriander

(cilantro) * 1 jalapeño chilli, deseeded and finely
chopped, optional

** juice of 1 lime
sea salt, to taste
Combine all ingredients in a small bowl,
mix well and refrigerate until ready to
Combine all ingredients in a medium serve.
bowl and mix well. 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 fish

© Kenji Maeji

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 Balance out your
blood-sugar levels
with a yummy
Moroccan beef
salad. See recipe
on page 235–6

© Kenji Maeji

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 © Kenji Maeji

GORGEOUS SKIN FOR TEENS

Satisfy a snack craving with spicy sweet

228 potato fries. See recipe on page 237–8

Bh1438M10-Text.indd 228 17/4/08 2:41:38 PM

 GORGEOUS SKIN RECIPES

Tomato basil dressing FISH

Serve this light dressing over the
freshest green salad. Swordfish with herbs
Serves 4–6 Serves 2

** ¼ cup fresh basil leaves

1 medium tomato ** 2 × 200 g (7 oz) swordfish steaks
sea salt and freshly ground black

* 2–4 tablespoons balsamic or red wine

vinegar
pepper

** ½ cup extra virgin olive oil

½ garlic clove, finely chopped
* 2 ripe tomatoes, halved, juice and
seeds removed, and chopped

* sea salt and freshly ground black

pepper, to taste
* 3 tablespoons finely chopped fresh
flat leaf parsley

Combine all ingredients in a food * 1 tablespoon finely chopped fresh

mint
processor and blend until creamy.
Taste and adjust flavours if necessary. ** 2 sprigs of fresh thyme leaves
1 teaspoon finely chopped fresh
rosemary leaves

Flaxseed dressing ** ½ garlic clove, finely chopped

juice of ½ lemon
Serves 4–6
* extra virgin olive oil

Preheat oven to 180°C (350°F/gas 4).

** ¶ cup flaxseed oil

¼ cup balsamic vinegar or lemon juice Season swordfish with salt and pepper
and place in an ovenproof dish.
** 1 teaspoon Dijon mustard
1 garlic clove, finely chopped Combine tomatoes, herbs and garlic in
a bowl, mix well then sprinkle over
** fresh herbs
freshly ground black pepper, to taste swordfish. Add lemon juice and a good
drizzle of olive oil. Place in oven and
Combine ingredients in a jar and shake bake for 12–15 minutes or until
vigorously. Store in the fridge.

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swordfish is just cooked through. Serve Place a chargrill pan over high heat.
immediately. When pan is very hot, add salmon and
cook, turning carefully with a spatula, for
4 minutes on each side or until firm to
Grilled miso salmon the touch and opaque in the centre.
Serves 4 Transfer salmon to individual serving
plates. Garnish with coriander (cilantro)
and sesame seeds and serve
** ½ cup mirin (sweet rice cooking wine)
1 tablespoon yellow miso immediately.

* 1 tablespoon tamari (wheat-free soy

sauce)
Sensational salmon burgers
** 1 teaspoon tahini (sesame seed paste)
2 tablespoons finely snipped fresh
chives or spring onion (scallion) tops
Serves 4

** 1 tablespoon grated fresh ginger

4 × 150 g (5½ oz) skinless salmon * 450 g (1 lb) skinless salmon fillet,
pin-boned

*
fillets
2 tablespoons finely chopped fresh ** 1 tablespoon Dijon mustard
1 tablespoon reduced-fat mayonnaise

*
coriander (cilantro)
1 tablespoon sesame seeds, toasted ** 1 tablespoon finely snipped fresh chives
1 tablespoon tamari (wheat-free soy
sauce)
Whisk mirin, miso, tamari, tahini, chives
or spring onion (scallion) tops and
ginger in a shallow baking dish. Add
** 1 teaspoon sesame oil
¼ teaspoon sea salt

**
1⁄8 teaspoon freshly ground black pepper
salmon and turn to coat in marinade.
§ cup sesame seeds
Cover and marinate in the refrigerator
for 1–2 hours, turning salmon
occasionally. Remove salmon from
** 2 teaspoons olive oil
4 wholemeal (wholewheat) buns, split in
half
marinade and pat dry with paper towel.
Discard marinade.
** 4 tomato slices
1½ 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
* sea salt and freshly ground black
pepper

over-process). Transfer salmon to a

medium bowl, add mustard,
**
Salsa
4 × 150 g (5½ oz) swordfish steaks
100 g of rocket (arugula)

mayonnaise, chives, tamari, sesame oil

and salt and pepper and stir to
combine. Form mixture into four 8-cm
** 1 large mango, diced
1 red onion, finely chopped

(3¼-in) burgers. Generously sprinkle one

side of each burger with sesame seeds.
* 1 small red chilli, deseeded and finely
chopped

Brush olive oil over base of a large non-

** grated zest and juice of 1 lime
2 tablespoons extra virgin olive oil

stick frying pan and place pan over

medium-high heat. Place burgers,
* 1 cup roughly chopped fresh
coriander (cilantro)

seed-side down, in pan and cook for

2–3 minutes or until sesame seeds
* sea salt and freshly ground black
pepper

brown lightly. Reduce heat slightly if Place chilli, lime zest and juice, and
necessary. Gently turn burgers with a olive oil in a shallow dish and season
spatula and cook for 3 minutes or until with salt and pepper. Add swordfish
just opaque in the centre. Transfer and turn to coat in marinade. Cover and
salmon burgers to buns, and top each place in the fridge until ready to use.
with a tomato slice and salad greens.
To make salsa, combine all ingredients
in a bowl and mix well.
Swordfish with mango salsa Heat a chargrill pan or fire up the
Serves 4 barbecue until hot. Remove swordfish
from marinade, pat dry with paper
towel and cook for 2–3 minutes on
* 1 small red chilli, deseeded and finely
chopped each side or until cooked through.
Serve with mango salsa and rocket
** grated zest and juice of 1 lime
splash of olive oil (arugula) leaves.

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Grilled red snapper with tablespoon of olive oil. Season with salt
and pepper. Grill fillets for 3–4 minutes
tomato salsa on each side. Place snapper on
Serves 4 individual plates and top with salsa.

* ¾ cup finely chopped ripe roma (plum)

tomatoes
Nut- crusted tuna
This is a great way to cook fish
** ¼ cup finely chopped onion
¼ cup pitted and sliced kalamata olives steaks, like salmon or tuna. You can
use almonds, walnuts, macadamia
** 1 garlic clove, finely chopped
1½ tablespoons finely snipped
fresh chives
nuts or pecans. If you have a coffee
grinder, you can chop the nuts in that.

* 1½ tablespoons finely chopped

fresh basil
Serves 1

* ½ tablespoon finely chopped fresh

rosemary * 120 g (4¼ oz) finely chopped nuts of
choice

** 2 tablespoons extra virgin olive oil

1 tablespoon drained capers * sea salt and freshly ground black
pepper

** 1½ teaspoons lemon juice

sea salt and freshly ground black
pepper
** 2 tablespoons coconut oil
150 g (5½ oz) tuna steaks

Preheat oven to 220°C (425°F/gas 7).

* 4 × 150 g (5½ oz) red snapper fillets

In a medium bowl combine tomatoes,

Lightly grease a baking tray.

onion, olives, garlic, chives, basil, Mix chopped nuts with salt and pepper
rosemary, 1 tablespoon of olive oil, and place on a plate.
capers and lemon juice. Cover and rest Melt oil in a heavy-based frying pan
at room temperature for 30 minutes. and remove from heat. Dip fish in oil
Season with salt and pepper. and coat with nut mixture, pressing
Heat a chargrill pan or barbecue to down to make sure nuts hold. Place
high. Brush fillets with remaining 1

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© Kenji Maeji

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nutted fish steaks on baking tray and Cut each chicken breast into three thin
transfer to oven for 8–10 minutes or slices, then toss in combined paprika
until cooked through. Serve and cayenne pepper to lightly coat. Set
immediately. aside.
To make salsa, place avocado, lime
juice, chilli and chives in a bowl.
CHICKEN Season and stir gently to combine. Set
aside.

Cajun chicken with avocado, Heat a large heavy-based frying pan

over high heat and spray with oil. Cook
lime and chilli salsa chicken, in two batches, for 2 minutes
Serves 4 on each side, or until cooked through.
Stand for 3 minutes, then slice each
piece in half on an angle. Place chicken
** 4 × 125 g (4½ oz) chicken breast fillets
1 tablespoon ground paprika on beans and salsa, drizzle with any
remaining juice, and serve with peas
** pinch of cayenne pepper
olive oil spray and carrot.

** 250 g (9 oz) steamed green beans

1 cup peas

*
Salsa
1 cup finely chopped carrot
RED MEAT
** 1 small avocado, diced
2 tablespoons lime juice Moroccan beef salad
Serves 4
* 1 long green chilli, deseeded and
thinly sliced lengthways

* 2 tablespoons finely snipped fresh

chives ** 650 g (1 lb 7 oz) beef eye fillet
½ teaspoon sea salt

* sea salt and freshly ground black

pepper * ½ teaspoon freshly ground black
pepper

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 GORGEOUS SKIN FOR TEENS

(cilantro), tomatoes, onions and orange

** 1 tablespoon extra virgin olive oil
3 cups mixed salad leaves zest in a bowl and place beef on top.

* ½ cup finely chopped fresh coriander

(cilantro)
To make dressing, combine ingredients
in a small bowl and mix well.
** 6 small ripe tomatoes, quartered
2 small red onions, cut into thin wedges Drizzle dressing over salad and serve.

* grated zest of 1 orange

Dressing
(Recipe courtesy of the Pro Health clinic, Sydney)

** ¼ cup freshly squeezed orange juice

1 teaspoon ground paprika
VEGETABLES
** 1 tablespoon ground coriander
3 garlic cloves, finely chopped Vegetable and tofu stir- fry
* 1 small red chilli, deseeded and finely
chopped Try this dish using some or all of the
following vegies: onions, carrots,
** ½ tablespoon extra virgin olive oil
sea salt and freshly ground black
pepper
capsicums (peppers), mushrooms,
celery, broccoli, asparagus, bean
sprouts, bamboo shoots.
Preheat oven to 220°C (425°F/gas 7).
Serves 4
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
** 450 g (1 lb) firm tofu
8 cups sliced vegetables

baking tray and roast for 30 minutes

(22 minutes if you want rare). Remove
** 1 tablespoon sesame oil
2 cups cooked basmati rice or
brown rice
from oven and allow to rest in a warm
Sauce
place for 10 minutes. Thinly slice
beef.
Combine salad leaves, coriander
** ¼ 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
Sweet potato mash
Serves 6
* 1 teaspoon arrowroot powder or
cornflour (cornstarch)

Slice tofu into 1-cm (½-in) slices. Press

between layered paper towels to
* 1 kg (2 lb 4 oz) or 2 medium sweet
potatoes, chopped

remove excess moisture. Cut slices

into 1-cm (½-in) dice. Arrange on a
** pinch of sea salt
½ cup soy milk or natural yoghurt

plate with prepared vegetables,

separated by variety.
* ½ tablespoon finely snipped fresh
chives

Place sweet potatoes in a large heavy-

To make sauce, combine tamari, garlic, based saucepan, cover with salted
honey, ginger and sesame oil in a small water and bring to the boil. Reduce
bowl and mix well. Place arrowroot heat to low and simmer for 30 minutes
powder or cornflour and a little cold or until sweet potato is tender. Drain
water (less than 2 teaspoons) in a well. Return sweet potatoes to
teacup and stir to dissolve. Add to saucepan, add soy milk or yoghurt and
sauce, stir well and set aside. chives and mash thoroughly.
Preheat a wok or large skillet over
medium-high heat, add sesame oil and
vegetables (adding sturdier vegetables
Spicy sweet potato fries
first and more tender ones, like mung A yummy snack!
bean sprouts, later) and stir-fry until Serves 4
tender crisp. Add tofu and toss gently
until tofu is warmed through. Stir sauce
and pour around edge of wok. Toss ** 4 medium sweet potatoes, peeled
1½ tablespoons extra virgin olive oil
vegetables in sauce. Remove from heat
as soon as sauce is thickened and ** ¼ teaspoon ground paprika
pinch of cayenne pepper
serve over rice.
* ½ teaspoon sea salt

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Adjust oven racks to divide oven into

thirds. Preheat oven to 230°C (450°F/
gas 8).
** ½ cup finely chopped fresh basil
3 spring onions (scallions)

Cut sweet potatoes into 1-cm (½-in)

* sea salt, to taste

Heat olive oil in a wok, add onion, garlic,

thick wedges and place in a large bowl. ginger and cashews and gently fry until
Drizzle with olive oil and sprinkle with onion is transparent. Increase heat, add
paprika, cayenne pepper and salt. celery and broccolini or broccoli and
Using your hands, toss sweet potatoes stir-fry until broccolini is tender crisp.
to coat evenly. Stir in basil, spring onions (scallions)
and salt immediately before serving.
Arrange sweet potatoes in single layers
(Recipe courtesy of the Pro Health Clinic, Sydney)
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.
Microwave and you lose out big
on antioxidants
Research shows that microwaved vegies lose
Broccolini stir- fry huge amounts of antioxidants. Microwaved
Goes well with fish or grilled chicken.
Serves 2 broccoli loses between 74 and 97 per cent of its
key antioxidant compounds. This is because most
** 1 tablespoon extra virgin olive oil
1 onion, finely chopped
of the compounds are water-soluble and during
heating they leach into the cooking water. Steamed
** 4 garlic cloves, finely sliced
1 × 2 cm piece of fresh ginger, chopped broccoli, however, loses between 0 and 11 per
** ½ cup unsalted cashews, optional
2 celery stalks, thinly sliced
cent of the same antioxidants. So cook vegies in
the minimum amount of water (as in steaming), in
* ½ bunch of broccolini or ½ head of
broccoli order to retain their nutritional benefits.

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Barbecued asparagus with * 1 × 400 g (14 oz) can chickpeas,

rinsed and drained
tomato salsa
Serves 4 * 2 spring onions (scallions), chopped
into large pieces

** 4 garlic cloves, crushed

1 tablespoon tahini (sesame seed paste)
** 2 large ripe tomatoes, diced
1 tablespoon finely chopped lemon thyme
** ¾ teaspoon ground cumin
juice of ½ lemon
** 3 tablespoons balsamic vinegar
2 tablespoons extra virgin olive oil
* 2 teaspoons tamari (wheat-free soy
sauce)
** sea salt and freshly ground black pepper
4 bunches of asparagus, woody ends
trimmed
* ½ cup roasted red capsicum (pepper),
optional

Combine tomatoes, thyme, balsamic

vinegar and oil in a bowl and season well.
* 2 tablespoons finely chopped fresh
coriander (cilantro), optional

Heat a chargrill pan or barbecue to * 1 tablespoon extra virgin olive oil

Place chickpeas, spring onions, garlic,

medium-hot and grill asparagus for 5 tahini, cumin, lemon juice, tamari and
minutes. Serve asparagus on a large capsicum or coriander (cilantro) (if using)
platter and top with tomato salsa. Enjoy in a blender or food processor. Puree
hot or warm. until smooth. Spoon into a serving bowl,
drizzle over olive oil and serve.

DIPS Guacamole
Serves 8
Creamy hummus
Hummus makes a delicious and
nutritious dip for fresh vegetables.
** 6 avocados
½ teaspoon extra virgin olive oil

Serves 4 ** 1½ teaspoons lime juice

8–10 dashes of Tabasco sauce

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 GORGEOUS SKIN FOR TEENS

in oven and bake whole for 30 minutes

** 2½ tablespoons finely chopped onion
¼–½ cup finely chopped fresh
coriander (cilantro)
or until tender. Remove from oven, cut
in half and scoop out flesh. Place flesh
in a food processor, add lemon juice
** ½ teaspoon sea salt
3 roma (plum) tomatoes, diced and blend until smooth.
Scoop avocado flesh into a bowl and Crush salt and garlic in a mortar and
add remaining ingredients, one at a pestle and mix in with eggplant. Add
time in the order given, mixing with a sesame seeds and yoghurt. Set aside
fork after each addition. Do not to cool.
overmix. You want the guacamole to
Stir in parsley and pinenuts. Drizzle
remain chunky.
with olive oil and serve with triangles of
wholegrain pita bread.
Baba ghanoush
Serves 4
DESSERTS
** 650 g (1 lb 7 oz) eggplant (aubergine)
lemon juice, to taste
Cocoa banana frozen dessert
** sea salt, to taste
2 teaspoons finely chopped garlic Serves 4

** 3 tablespoons sesame seeds

2 tablespoons natural yoghurt
** 4 very ripe bananas
2 tablespoons pure unsweetened
* ¼ cup finely chopped fresh flat leaf
parsley cocoa powder

** ¼ cup toasted pinenuts

2 tablespoons extra virgin olive oil
** 1 teaspoon vanilla extract
2 tablespoons pure maple syrup

Preheat oven to 200°C (400°F/gas 6). Place all ingredients in a blender or

food processor and blend until smooth.
Prick eggplant (aubergine) all over with Pour into individual cups or small bowls
a fork and place on a baking tray. Place and freeze until just frozen.

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 GORGEOUS SKIN FOR TEENS

Peaches and strawberries with Peaches with macadamia nuts

honey ricotta and almond cream
Serves 2 Serves 4

* 150 g (5½ oz) peaches, diced (fresh or

tinned) ** ¼ cup unsalted macadamia nuts
4 peaches

** 100 g (3½ oz) strawberries, hulled

§ cup low-fat ricotta cheese * 1 tablespoon brown rice syrup
Almond cream

* 1 teaspoon raw honey

Mix peaches with strawberries in a bowl.

** 1½ cups almond meal
¾ cup filtered or mineral water

Serve with ricotta drizzled with honey.

** 1 tablespoon raw honey
95 g (3¼ oz) natural yoghurt or soy
yoghurt
Grilled figs with macadamia Spread nuts on an oven tray and toast
nuts and ricotta at 180°C (350°F/gas 4) for 5 minutes or
until golden. Cool for 10 minutes then
Serves 2
chop coarsely.
To make almond cream, combine
** 4 fresh figs
2 tablespoons finely chopped
unsalted macadamia nuts
almond meal, water, honey and yoghurt
in a blender and blend until consistency
of double (thick) cream.
** § cup low-fat ricotta cheese
1 tablespoon raw honey, optional
Slice peaches and arrange on plates.
Cut a cross in the top of each fig and Drizzle brown rice syrup on top and
fill with macadamia nuts. Grill under a sprinkle with nuts. Serve with almond
hot grill for 5 minutes. Serve with cream.
ricotta sweetened with a little honey if
desired.

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 NOTES

NOTES
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 GORGEOUS SKIN FOR TEENS

Preface
p. 9, paragraph 2: Schaefer, O., 1971, ‘When the Eskimo comes to town’,
Nutrition Today, vol. 6, pp. 8–16
p. 9, paragraph 2: Steiner, P.E., 1946, ‘Necropsies on Okinawans:
anatomic and pathologic observations’, Archives Pathology, vol. 42,
pp. 359–80
p. 9, paragraph 3: Cordain, L. et al., 2002, ‘Acne vulgaris: a disease of
Western civilization’, Archives of Dermatology, vol. 138, no. 12, pp.
1584–90
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. 107–15
p. 5, paragraph 1: Smith, R. et al., 2007, ‘The effect of a high-protein, low-
glycemic-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. 247–56

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 acne’s resistance to erythromycin in patients with
inflammatory acne: in vitro and in vivo study’, European Journal of
Dermatology, vol. 15, no. 3, pp. 152–5
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. 199–202

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 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. 84–91
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. 107–15
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. 340–4
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. 175–7
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. 96–100
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. 393–8
p. 65, paragraph 2: Elmståhl, 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. 994–9
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. 207–14
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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 GORGEOUS SKIN FOR TEENS

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. 2862–5
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. 4026–37
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-fiber diet
decreased serum and urine androgens in men’, Journal of Clinical
Endocrinology and Metabolism, vol. 90, no. 6, pp. 3550–9
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. 199–202
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. 71–80
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. 161–73
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. 1237–41
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. 71–80
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

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 NOTES

dressings as measured with electrochemical detection’, American

Journal of Clinical Nutrition, vol. 80, no. 2, pp. 396–403
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 modification of age-associated cognitive decline
using a canine model of human aging’, AGE, vol. 27, no. 1, pp. 27–37
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. 289–95
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. 163–7
p. 97, paragraph 1: Logan, A.C., 2003, ‘Omega-3 fatty acids and acne’,
Archives of Dermatology, vol. 139, no. 7, pp. 941–2
p. 98, paragraph 3: Mozaffarian, D. et al., 2006, ‘Fish intake,
contaminants, and human health: evaluating the risks and the
benefits’, Journal of the American Medical Association, vol. 296, no.
15, pp. 1885–99
p. 99, paragraph 3: Robinson, J., 2004, Pasture Perfect: The Far-reaching
Benefits 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. 557–63
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. 2987–92
p. 103, paragraph 2: Josse, A.R. et al., 2007, ‘Almonds and postprandial
glycemia: a dose–response study’, Metabolism, vol. 56, no. 3,
pp. 400–4
p. 104, paragraph 5: Reiter, R. et al., 2005, ‘Melatonin in walnuts:
influence on levels of melatonin and total antioxidant capacity of
blood’, Nutrition, vol. 21, no. 9, pp. 920–4
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. 118–24

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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. 45–50
p. 105, paragraph 6: Heinrich, U. et al., 2006, ‘Long-term ingestion of high
flavanol cocoa provides photoprotection against UV-induced erythema
and improves skin condition in women’, Journal of Nutrition, vol. 136,
no. 6, pp. 1565–9
p. 106, paragraph 1: Grassi, D. et al., 2005, ‘Short-term administration of
dark chocolate is followed by a significant increase in insulin sensitivity
and a decrease in blood pressure in healthy persons’, American
Journal of Clinical Nutrition, vol. 81, no. 3, pp. 611–14

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. 721–7
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. 2108–15
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. 82–6
p. 126, paragraph 1: Toyoda, M. et al., 2003, ‘New aspects in acne
inflammation’, Dermatology, vol. 206, pp. 17–23
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. 31–5

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 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.
897–900
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. 114–18

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. 195–9
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. 285–93
p. 144, paragraph 5: Schäfer, T. et al., 2001, ‘Epidemiology of acne
in the general population: the risk of smoking’, British Journal of
Dermatology, vol. 145, no. 1, pp. 100–4

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Preface
p. 1, paragraph 1: Schaefer, O., 1971, ‘When the
Eskimo comes to town’, Nutrition Today, vol.
6, pp. 8–16
p. 2, paragraph 1: Steiner, P.E., 1946, ‘Necropsies
on Okinawans: anatomic and pathologic ob-
servations’, Archives Pathology, vol. 42, pp.
359–80
p. 3, paragraph 1: Cordain, L. et al., 2002, ‘Acne
vulgaris: a disease of western civilization’,

APPENDIX
Archives of Dermatology, vol. 138, no. 12, pp.
1584–90
p. 4, paragraph 1: Smith, R. et al., 2007, ‘A low-
glycemic-load diet improves symptoms in
acne vulgaris patients: a randomized con-
trolled trial,’ American Journal of Clinical
Nutrition, vol. 86, no. 1, pp. 107–15
p. 5, paragraph 1: Smith, R. et al., 2007, ‘The ef-
fect of a high-protein, low glycemic–load diet
versus a conventional, high glycemic–load
diet on biochemical parameters associated
with acne vulgaris: A randomized, investiga-
tor-masked, controlled trial’, Journal of the
American Academy of Dermatology, vol. 57,
pp. 247–56

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 (¼ oz) of protein.

Chicken Amount of protein

Chicken breast 30 g (1 oz)
Chicken thigh 10 g (¼ oz)
Drumstick 11 g (¼ oz)
Wing 6 g (1⁄8 oz)
Cooked chicken meat, 115 g (4 oz) 35 g (1 ¼ oz)

Fish
Most fish fillets, 100 g (3 ½ oz) 22 g (¾ oz)
Most fish, 28 g (1 oz) 6 g (1⁄8 oz)
Tuna, 170 g (6 oz) can 40 g (1½ oz)

Beef
Hamburger patty 28 g (1 oz)
Steak, average size 42 g (1½ oz)
Beef, most cuts, 28 g (1 oz) 7 g (¼ oz)

Pork
Pork chop, average 22 g (¾ oz)
Pork loin or tenderloin, 115 g (4 oz) 29 g (1 oz)

Eggs and Dairy

Egg, large 6 g (1⁄8 oz)
Milk, 1 cup 8 g (¼ oz)
Cottage cheese, ½ cup 15 g (½ oz)
Yoghurt, 1 cup 8–12 g (¼ oz)
Soft cheeses (mozzarella, camembert), 28 g (1 oz) 6 g (1⁄8 oz)
Medium cheeses (cheddar, Swiss), 28 g (1 oz) 7–8 g (¼ oz)
Hard cheeses (parmesan), 28 g (1 oz) 10 g (¼ oz)

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Beans (including soy)

Tofu, ½ cup 9 g (¼ oz)
Soy milk, 1 cup 10 g (¼ oz)
Most beans (black, pinto, lentils), ½ cup 7–10 g (¼ oz)
Soy beans, cooked, ½ cup 14 g (½ oz)
Split peas, cooked, ½ cup 8 g (¼ oz)

Nuts and Seeds

Peanut butter, 2 tablespoons 8 g (¼ oz)
Almonds, ¼ cup 8 g (¼ oz)
Peanuts, ¼ cup 9 g (¼ oz)
Cashews, ¼ cup 5 g (1⁄8 oz)
Pecans, ¼ cup 2.5 g (1⁄16 oz)
Sunflower seeds, ¼ cup 6 g (1⁄8 oz)
Pepitas (pumpkin seeds), ¼ cup 19 g (¾ oz)
Flaxseeds, ¼ cup 8 g (¼ oz)

Fibre power
Aim for at least 25 g (1 oz) of fibre a day

How to get your fibre fill

Vegetables
Artichoke, cooked, 1 cup 10 g (¼ oz)
Peas, 1 cup 8.8 g (¼ oz)
Brussels sprouts, 1 cup 6.4 g (1⁄8 oz)
Corn, 1 cup 4.2 g (1⁄16 oz)

Fruit
Pear, 1 5.1 g (1⁄8 oz)
Blueberries, 1 cup 3.5 g (1⁄16 oz)
Apple, with skin, 1 3.3 g (1⁄16 oz)
Strawberries, 1 cup 3.3 g (1⁄16 oz)
Figs, dried, 2 3.7 g (1⁄16 oz)

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Legumes
Lentils, 1 cup 15.6 g (½ oz)
Black beans, 1 cup 15 g (½ oz)
Lima Beans, 1 cup 13.2 g (½ oz)
Baked beans, canned, 1 cup 10.4 g (¼ oz)
Soybeans, ½ cup 10 g (¼ oz)

Cereals and grains

Buckwheat cereal, 1 cup 10 g (¼ oz)
Rolled oats, 1 cup 4 g (1⁄8 oz)
Spaghetti, wholemeal (wholewheat), 1 cup 6.3 g (1⁄8 oz)

Nuts
Almonds, 24 3.3 g (1⁄16 oz)
Peanuts, 27 2.3 g (1⁄16 oz)

Vitamin power
Now, let’s look more closely at vitamins—from 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.
You’ll find vitamin A in:
• Milk
• Butter
• Eggs
• Liver
• Carrots
• Apricots
• Rockmelon (cantaloupe)
• Sweet potatoes
• Dark green leafy vegetables

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Vitamin B
There’s more than one B vitamin. Here’s the list: B1, B2 (riboflavin), B3
(niacin), B5 (pantothenic acid), B6, B9 (folic acid), B12 and biotin. Whew,
that’s 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 you’re 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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Vitamin D
You can’t 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 (it’s 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 body’s 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 body’s 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 you’re 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 1000–1300 mg (1⁄32 oz) per day.

Great non-dairy forms of calcium

Approximate milligrams (mg) of calcium per 1 cup

Vegetables
Bok choy, cooked 330 mg
Bean sprouts 320 mg
Spinach 250 mg
Collard greens, cooked 260 mg
Mustard greens, cooked 450 mg
Turnip greens, cooked 450 mg

Seafood
Prawns 130 mg
Raw oysters 300 mg

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Salmon with bones 490 mg

Mackerel, canned with bones 680 mg
Sardines, canned with bones 1000 mg

Nuts
Almonds 660 mg
Chestnuts 600 mg
Hazelnuts 450 mg
Walnuts 280 mg
Sesame seeds 900 mg
Sunflower seeds 260 mg

Beans
Chickpeas (cooked) 340 mg
Soybeans (cooked) 450 mg
Tofu 400 mg

Magnesium
Every single cell in your body needs this important mineral and it’s 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 it’s
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.

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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 over-
producing 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? 1 serving
Fruit, like apples, oranges, bananas and pears 1 medium fruit
Raw leafy vegies, like spinach or cos lettuce 1 cup
Cooked or raw vegies ½ cup
Chopped fruit ½ cup
Dried fruit, like raisins and apricots ½ cup

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GI power
Food Glycaemic index (GI)
Cereals
Rice Bubbles, 50 g 85
Cornflakes, 30 g 84
Puffed wheat cereal, 30 g 80
Cocoa Pops, 30 g 77
WeetBix, 30 g 74
Muesli, natural, 30 g 40

Breads, grains and biscuits

Baguette, white, 60 g 95
Rice cakes, 50 g 82
Doughnuts, 47 g 76
White bread, 30 g 73
Corn chips, 50 g 73
Bagel, 70 g 72
Crumpet, 50 g 69
Croissant, 57 g 67
Dark rye bread, 30 g 55
Pumpernickel, 30 g 41
White rice, 150 g 69
Basmati rice, 150 g 58
Brown rice, 150 g 55
Vanilla wafer biscuits, 25 g 77
Milk Arrowroot biscuits, 25 g 69
Shortbread biscuits, 25 g 64

Sweets
Jelly beans, 30 g 80
Life savers, 30 g 70
Mars Bar, 60 g 68

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Vegetables
Mashed potatoes, Pontiac, 150 g 91
Baked potato, 150 g 85
Sweet potato, 150 g 48
Broccoli, 150 g 15
Tomatoes, 150 g 15
Soybeans, boiled, 150 g 16
Lentils, 150 g 29
Kidney beans, 150 g 27

Fruit
Cherries, 120 g 22
Apples, 120 g 38
Pears, 120 g 36
Peaches, 120 g 42
Bananas, 120 g 53
Kiwifruit, 120 g 52

Drinks and sweeteners

Honey, 25 g 55
Xylitol, 25 g 7
Agave syrup/nectar, 10 g 10
Glucose, 50 g 100
Soy milk, 250 ml 30
Apple juice, cloudy, unsweetened, 262 g 37
Orange juice, unsweetened, 263 g 53
Fanta, 262 g 68
Cordial, orange, reconstituted, 259 g 66

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Technical stuff
The lowdown on hormones
Q. What’s 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.
You’ve probably heard of insulin in relation to diabetes, especially if any
of your friends have the disease. With diabetes the body doesn’t 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 GI—like Rice Bubbles,
white bread, and bagels—this 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 togeth-
er. 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 hormone—it helps
the growth of all your tissues, and it’s 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 resist-
ant to insulin—almost like in Type II diabetes—their cells can’t 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. It’s 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 it’s a slightly different index
to the GI.

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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.
Let’s 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 sug-
ar 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 it’s 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 carbohy-
drate in a serving of watermelon (150 g or a 5 mm thick slice) is minimal
and it contains lots of water, so it’s 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 = 11–19
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-for-
your-skin nutrients and antioxidants:

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Green light list Curry powder

Almonds Cucumber
Almond butter Duck
Anchovies Eggplant (aubergine)
Apples Eggs (free-range and organic, if possible)
Artichokes Endives
Asparagus Figs (fresh and dried)
Avocados Fish and shellfish
Avocado oil Garlic
Barley Ginger (fresh or ground)
Beans (dried and fresh) Grapefruit
Bean sprouts Green capsicums (peppers)
Beef Green tea
Beetroot Hazelnuts
Berries (blueberries, strawberries, raspberries, Honeydew melon
etc.) Kale
Bok choy Kidney Beans
Brazil nuts Kiwifruit
Broccoli and broccolini Lamb
Brussels sprouts Leafy greens
Cabbage Legumes
Canola oil (cold-pressed) Lemons
Carrots and carrot juice Lentils (green, red and brown)
Cashews Lettuce
Cauliflower Linseeds (flaxseeds)
Celery Macadamia nuts
Cherries Mackerel
Chicken (free-range and organic, if possible) Miso
Chickpeas Muesli (natural, no sugar)
Chinese cabbage Mushrooms (all varieties)
Cinnamon Mussels
Cocoa/dark (bittersweet) chocolate—more than Nectarines
70 per cent cocoa Nuts
Coconut oil/coconut milk/shredded coconut Oats
Cod liver oil Octopus
Cos lettuce Olive oil
Crab Onions

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 APPENDIX

Oysters Turnips
Parmesan cheese Veal
Parsley Walnuts
Parsnips Watermelon
Peaches Whole grains
Pears Yoghurt
Pecan nuts Zucchini (courgette)
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

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 GORGEOUS SKIN FOR TEENS

INDEX
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 INDEX
Acne smoking, 144–5 negative body image, preparation and
anti-acne products, stress, 110, 111–12, 150–1 shopping, 162–70
31–2, 76, 140 125–6 peer group, influence recipes see Recipes
blackheads, 29, 138 sun exposure, 141 of, 151
cause, 28–9 treatment, 12–15, 32 unreal ideals and Eggs, 98, 138
contributing factors anti-acne products, images, 148, 149 Elastin, 23
diet, 13, 32, 56–73 31–2, 76, 140 influence on Epidermis, 21–3
hormones, 13, 28, diet, 14, 32, 76–108 teenagers, 150–1 horny layer (stratum
30–1, 63 exercise, 14–15, corneum), 22
silent inflammation, 110–12 Carbohydrates, 37–42 Langerhans cells, 22
78–9 relaxation, 14–15, 110, complex carbohydrates, melanocytes, 26
sleep deprivation, 119 127–32 41 Exercise
stress, 110, 111–12, sleep, 14–15, 110, fibre, 41–2, 81–2, 252–3 amount recommended
125–6 116–17, 119 glucose, broken down for teenagers, 115
cysts, 29–30 whiteheads, 29 into, 38 benefits, 110–16
definition, 28 simple or refined brain function and
zits, 29
diet, 7–11 see also Diet; performance,
popping or squeezing, carbohydrates, 40
Nutrition improving, 113
139 Chocolate, 105–6
cause of acne, as, 13, energising effects,
Alcohol Cinnamon, 62
32, 56–73 115–16
brain function and Collagen, 23
treatment for acne, as, guidelines for healthy
performance, effect
14, 32, 76–108 skin, 132
on, 145 Dairy, 64–5
exercise, 14–15, 110–12 moderate-intensity
effect on skin, 145–6 calcium substitutes, 65
hormones, 13, 28, 30–1, activities, 115
Allergies milk, 64–5, 134–5
63 protection from acne
food allergies, 73 Dermis, 23–5
hygiene, 139 and other skin
skin type associated capillaries, 23
nodules, 29–30 problems, 14–15,
normal in teenagers, with, 26 hair follicles, 24, 25 110–13
whether, 6–11 sebaceous (oil) glands, circulation, increasing,
statistics, 8, 12, 28 Beans, 102 23, 25, 28, 30 111
pimples, 29 Blood-sugar sweat glands, 24 insulin levels,
popping or squeezing, cinnamon, reduction of Diet see also Nutrition reducing, 111,
139 level with, 62 effect on skin, 7–11 112
polycystic ovary functions, 38 negative effect, 13, skin cancer, 113
syndrome (PCOS), insulin production, effect 32, 56–73 stress, reducing, 111–
symptom of, 31 on, 38, 40, 41, 58, positive effect, 14, 32, 12, 126
relaxation, 14–15, 110, 59, 61 76–108 sweat, increasing, 112
127–32 Body image guidelines for healthy vigorous activities, 115
shaving, 140 acceptance of body skin, 73–4, 107–8 weight-gain, method
silent inflammation, 78–9 shape, 154–60 gorgeous skin plan, of, 37
sleep, 14–15, 110, 116– puberty, during and 172–212 weight-loss, method of,
17, 119 after, 151–2 recipes see Recipes 113–15

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 GORGEOUS SKIN FOR TEENS
Fair skin organic, 84 Melanin, 26 Poultry, 98
dry skin, 25 pesticides, 82, 164 freckles, 27 recipes, 235
freckles, 27 tomatoes, 82–3 Milk, 64–5, 134–5, 170 Processed food, 9–10, 72
melanin production, 26 variety of different calcium substitutes, 65 Protein, 35–7, 167, 251–2
freckles, 27 coloured fruit, 53, Minerals, 48–9, 256–8 eggs, 98
sensitive skin, 26 79–81, 164 calcium, 49 high-protein diets, 36, 37
skin types associated iron, 49 poultry, 98
with, 25, 26 Glycaemic index (GI), macro minerals, 48
sun protection, 26, 27 40, 60–2, 259–60 magnesium, 49 Quinoa, 100–2
Fast food, 71 high GI foods, 40, 60–1 selenium, 49
Fats, 43–4, 67–71, 86–97, lemon juice or vinegar, sulphur, 48 Recipes
169 effect on GI score, trace minerals, 48 breakfast, 215–17
artificial, 43 62 zinc, 48 chicken, 235
avocado oil, 90 low GI foods, 41, 61–2 Myths, 134–46 desserts, 240–2
coconut oil, 89–90 Glycaemic load (GL), dips, 239–40
cold-pressed oils, 44 Nutrition see also Diet fish, 229–35
262–3
fat-free diets, 72 key nutrients, 35 red meat, 235–6
Grains, 99–102, 167
flaxseed oil, 89 Nuts, 102–3, 169 salad, 222–3
quinoa, 100–2
macadamia nut oil, 90 salad dressings and
monounsaturated fats, Oils and salad dressings sauces, 224–9
Hormones
42 avocado oil, 90 sauces and salad
definition, 261–2
natural, 42–3 coconut oil, 89–90 dressings, 224–9
effect on skin, 13
olive oil, 89 cold-pressed oils, 44 snacks, 217–20
menstruation, prior
omega-3, 95–7 flaxseed oil, 89 soups, 220–2
to, 63
polyunsaturated fats, 43, macadamia nut oil, 90 vegetables, 236–9
95–6 sebum production, olive oil, 89 Red meat, 98–9
refined vegetable oils, increasing, 28, recipes, 224–9 recipes, 235–6
44, 70 30–1 refined vegetable oils, Relaxation see also Stress
saturated fats, 42, 71 skin cell production, 44, 70 guidelines for healthy
trans fats, 43, 44, 68–70, increasing, 31 Organic food, 84 skin, 132
93 Hypodermis, 25 protection from acne
Fibre, 41–2, 81–2, 252–3 Phytonutrients, 50–3 and other skin
Fish, 95–7 Insulin-like growth factor anthocyanins, 53 problems, 14–15,
fish oil supplements, 96 (IGF-1), 30–1 antioxidants, as, 77–8, 110, 127–32
mercury, 96–7 sebum production, 83 stress, reducing,
recipes, 229–35 increasing, 30–1 beta carotene, 51, 105 111–12, 119, 126,
salmon, 97 skin cell production, flavonoids, 52 127–32
Freckles increasing, 31 lycopene, 50–1, 52, 82–3 techniques, 127–32
definition, 27 polyphenols, 52 exercise, 111–12, 126
fair skin, where, 27 Juice, 67, 105, 170 Polycystic ovary syndrome laughing, 129
sun damage, sign of, 27 (PCOS) positive thinking, 127–8
Fruit, 77–83, 166, 258 Legumes, 167 acne as symptom of, 31 sleep, 119, 127

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 INDEX
Sebum, 22, 23, 24, 25, 28 deprivation, 118, 119, reduction through sun exposure, 141–4
production increased by 120 relaxation weight, 36–7, 113–15
certain hormones, guidelines for healthy techniques, 127–32 Testosterone, 30
28, 30–1 skin, 132 exercise, 111–12, 126 sebum production,
Skin junk sleep, 118 laughing, 129 increasing, 30
acne see Acne melatonin, 119–20 positive thinking,
cancer see Skin cancer protection from acne 127–8 Vegetables, 77–83,
colour, 26 see also Fair and other skin sleep, 119, 127 166, 258
skin problems, 14–15, statistics in regards to organic, 84
composition, 21–5 110, 116–17, 119 teenagers, 125 pesticides, 82, 164
dermis, 23–5 cell renewal and triggers, identification of, recipes, 236–9
epidermis, 21–3 nourishment, 119 127, 129 variety of different
hypodermis, 25 stress, reducing, 119, Sun exposure coloured fruit, 53,
fair skin see Fair skin 127 acne medications, whilst 79–81, 164
functions, 19 strategies, 122–5 using, 141 Vitamins, 45–7, 253–5
importance of organ, technology, detrimental ageing effects, 141, 142 B vitamins, 47
19, 27 influence of, 118, amount required, 144 fat-soluble, 45
myths, 138–46 120 fair skin, 26, 27 vitamin A, 47
types see Skin types Smoking skin cancer, increased vitamin C, 47, 83
Skin cancer effect on skin, 144–5 risk of, 141, 143 vitamin E, 47
increased risk of, 141, Soft drinks, 66–7 vitamin D, 142–3, 144 water-soluble, 45
143 diet soft drinks, 135
melanoma, 143 Soy, 99 Tea, 104–5, 170 Water, 53–4, 104, 136, 170
non-melanoma, 143 Spices and seasoning, green tea, 104 Weight-gain, 36–7
protection against, 113, 169, 170 Teenagers Weight-loss, 113–15
143 Sugar and simple carbohy- acne see Acne
exercise, 113 drates, 58–63 body image see Body Yoghurt, 65
types, 143 artificial sweeteners, image
Skin types 63, 135 brain function and
combination skin, 25–6 chocolate, 105–6 performance, 93–5,
dry skin, 25 fruit juice, 67 113, 120–2, 145
normal skin, 26 names for sugar, 60 drinking, 145–6
oily skin, 25 natural sugar, 63, 105, exercise see Exercise
sensitive skin, 26 163, 169 growth, 34, 134
Sleep soft drinks, 66–7, 135 hormones see
amount required by Stress see also Relaxation Hormones
teenagers, 117 aggravation of acne nutrition see Diet;
benefits, 116–17, 119, and other skin Nutrition
122 problems, 110, sleep see Sleep
brain function and 111–12, 125–6 smoking, 144–5
performance, effect cortisol, increasing, stress see Relaxation;
on, 120–2 126 Stress

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 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 Siobhán Cantrill for their passionate enthusiasm and
expert guidance. Megan Johnston for her excellent editing, and Justine
O’Donnell for the gorgeous design. To the whole sales and marketing
team, thank you! I feel incredibly lucky to have such talented people
around me.

ACKNOWLE
Special thanks to my fabulous agent Tara Wynne and also to Pippa
Masson from Curtis Brown.

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 fine-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,

Bh1438M14-Text.indd 270 17/4/08 3:33:18 PM

 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.

I’m 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

EDGEMENTS
all Dr Loren Cordain, Dr Neil Mann, Dr George Varigos, Dr Barry Sears,
Dr Mark Roizen, Dr Jennie Brand-Miller, Dr Nicholas Perricone, Dr Alan
Logan, Dr Jeannette Graf and countless others.

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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