gorgeous skin for teen eat your way to radiant clear skin
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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 UniverseJapan finalists.
This is the perfect little guidebook for anyone who wants a better
understanding of how what we eat, drink and think can affect the
way we look, feel and act. Beauty really does come from the inside
out. I especially love Ericas Gorgeous Skin action plan.Miranda Kerr
Internationally respected nutrition authority Erica Angyal has done it
again! Her latest work, Gorgeous Skin for Teens, is essential reading
for all teens, educators, parents and dermatologists. Erica shatters
the myths surrounding diet and acne, while providing sound,scientifically based nutritional advice. The book is a treasure trove of
valuable information for the promotion of clear, glowing skin, and will
set the table for a lifetime of healthy diet and lifestyle habits.
Dr Alan C. Logan, best-selling author of The Brain Diet
Erica truly shows you the secrets to great skin from within.Riyo Mori, Miss Universe 2007
In this book Erica provides plenty of helpful advice on which foods
to eat to improve the health of your skin.
Ana Ivanovic, tennis player, ranked #2 in the world, 11 April 2008
Kenji Maeji
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First published in 2008
Copyright Erica Angyal 2008
All rights reserved. No part of this book may be reproduced ortransmitted in any form or by any means, electronic or mechanical,including photocopying, recording or by any information storageand retrieval system, without prior permission in writing from thepublisher. TheAustralian Copyright Act 1968 (the Act) allows amaximum of one chapter or 10 per cent of this book, whichever
is the greater, to be photocopied by any educational institution forits educational purposes provided that the educational institution(or body that administers it) has given a remuneration notice toCopyright Agency Limited (CAL) under the Act.
ARENA, an imprint ofAllen & Unwin83 Alexander StreetCrows Nest NSW 2065AustraliaPhone: (61 2) 8425 0100Fax: (61 2) 9906 2218Email: [email protected]
Web: www.allenandunwin.com
National Library of AustraliaCataloguing-in-Publication entry:
Angyal, Erica.
Gorgeous skin for teens / Erica Angyal.
9781741755275 (pbk.)
Includes index.
SkinCare and hygiene. Teenage girls. Acne. Diet. Beauty, personal.Teenage girlsNutrition. LifestylesHealth aspects.
646.726
Illustrations by Ian FaulknerSet in 9.5/12 pt Helvetica Neue by Bookhouse, SydneyPrinted in China by Everbest Printing Co., Ltd
10 9 8 7 6 5 4 3 2 1
mailto:[email protected]://www.allenandunwin.com/http://www.allenandunwin.com/mailto:[email protected] -
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GORGEOUSSKINforteensforteensERICA ANGYAL
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C
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PREFACE: THE TRUTH ABOUT TEENAGE SKIN 6INTRODUCTION: ACNE IS A FOUR-LETTER WORD 12
1 SKIN 101 17
2 NUTRITION 101 333 KISS THE SKIN ENEMIES GOODBYE 55
4 EAT YOURSELF GORGEOUS 75
5 THE SKIN PROTECTORS 1096 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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6
PREFACE
The truth about teenage skin
Oh no, its wake up time! The alarm rings and it jolts you
out of a blissful dream. Tired and totally lacking energy, the
idea of starting a new day is enough to make you want to
stay under coveryou cant even contemplate getting outof 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 cant stop thinking, How many zits have
sprouted on my face during the night? Will my face be anoil slick? Do I have enough time to apply a ton of make-up
to camouflage my bumpy red skin?
By the time you get to the mirror, you are almost too
afraid to look. Shock sets in as your sleepy eyes begin to
focus and you get a clear look at your face. How could this
be? How could I possibly have another pimple on my chin?
Could this get any worse? How am I going to face my
friends and be able to go out tonight?
We all have experienced our own skin nightmares at
some point in our lives. It happened to me, at fifteen,
when I was a world away from my regular life in Australia,
as an exchange student on the Japanese island of Kyushu.
On my first day in class, I was in for a real shock.Whats that? asked the girl sitting in front of me,
pointing right at my face.
Whats what? I responded, not knowing what she meant.
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PREFACE
7
Those red spots on your chin, she said, and keptpointing at my face in front of everyone.
I didnt know what to say, and my face turned bright
red. Coming from Australia, I had thought pimples were
normal. But the whole class turned around and stared as
if my pimples were some infectious disease! I was
beyond embarrassed. I wanted to crawl under my desk.Looking around my class, I noticed that hardly
anyone had any pimples. How come none of the
Japanese girls and guys my age had acne? Why did
they have such perfect skin? Did they have some sort
of secret?
I couldnt figure it out. Here I was halfway across theglobe feeling like the ugly duckling among swans. And it
wasnt just that girl that turned my first day in class into
a nightmare. I still remember my first morning sitting at
my Japanese host familys breakfast table, starving.
Gross, I thought. How disgusting! I had no idea how I
was going to eat the food that was in front of me. I
wasnt used to soup in the morning, and this was not
just any soup. This one had little fish floating in it, and
their black beady eyes were staring straight at me.
Right next to the soup was a small dish of this slimy
brown sludge stuff that smelt like areallybad off blue
cheese.
This isnatto, my host sister explained. Fermentedsoybeans, very good for you.
Thanks, but no thanks, I thought, believing it was
some kind of a joke. Well, it wasnt.
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There were three generations living under the sameroof. 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 eggrolls and tofu dishes. After a while I discovered that some
of the food wasnt that bad at all, and I started to eat what
the family ate. My host grandma even brought us yummy
things like melon, sushi and red bean sweets.
About a month later something amazing happened. My
pimples slowly disappeared and my skin looked better thanever. My Japanese classmates didnt have some special
gene or mysterious secret after all. It was all the stuff that
my host grandma was feeding me every daya healthy
diet that happened to help my skin at the same time.
It wasnt until I got back to Australia, to tuckshop food
and all those sweets and snacks, that the pimples and
less-than-great-looking skin staged a comeback.
Ironically today, twenty-three years later, I am giving
nutritional advice to Japanese beauty queens, and I am
helping some of them to get rid of acne! What happened to
the blemish-free Japanese complexions?
Well, in the past twenty years, the typical Japanese diet
has changed at lightning speed. Meanwhile, in that sameperiod, 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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PREFACE
9
My own experience in Kyushu shows that acne isnotso normal. And research confirms that you donthave to
get acne just because youre a teenager.
Way back in the mid 1900s, a doctor named Otto
Schaefer noted that acne was completely unknown among
the Inuit Eskimos in Northern Canada. Mirroring my own
experience in Kyushu, in the years before World War IIdoctors working on the Japanese island of Okinawa
reported not a single case of acne in any of the kids,
teenagers or young adults who lived there.
In the 1990s doctors examined 1200 Kitavan people on
the remote islands off the coast of Papua New Guinea, and
big groups of Ach hunter-gatherers in an isolated junglearea of Eastern Paraguay in South America. And you know
what? They didnt find a single spot in the entire teenage
population.
Now think about your classmates and almost every
other teen youve seen. It would be impossible to round up
a random group of teens that is completely acne-free in
Australiaor any other Westernised country.
So how come all these teens living in far-flung places
dont battle with their skin? They certainly dont all eat
traditional Japanese food. Perhaps theyve got some
special sort of anti-acne gene? Sounds interesting, but
nope, thats not it.
All the studies and observations point to the samething. The societies with zero acne dont drink Coke and
eat Krispy Kreme doughnuts; they dont have Big Macs
and KFC; and they dont munch on M&Ms in between.
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They dont even have supermarkets, for that matter.Most of their diet is made up of natural stuff that hasnt
been processed in any way: healthy foods like fruit and
vegies, fish and hunted wild game and meat. The
Kitavan teens, for example, eat mostly fruit, fish, coconut
and root vegiesand they virtually never have dairy
products.Now think about what a typical Australian teen eats
and drinks every day. Maybe a sugary cereal like Rice
Bubbles with milk for breakfast, a mid-morning soft drink,
a white-bread sandwich for lunch, some Twisties, biscuits
or chips for an afternoon snack, and a pizza or burger for
dinner, with a sugary dessert to top it all off.In 2005, a research team led by Professor Neil Mann
from the Royal Melbourne Institute of Technology did a
study with Australian teens living in Melbourne to see if a
less-processed, healthier diet would clear up their skin.
For twelve weeks, the teens in the study cut out
virtually all processed and bad stuff and switched to a
healthy diet with lots of fish, lean meat, whole grains, fresh
fruit and vegetables. And to everyones excitement, their
acne improved dramatically.
In fact, the study showed that simply cutting out sugar
and junk food for three months was a far more effective
weapon against acne than a bathroom cabinet full of anti-
pimple products!Acne isnt just the unfolding of a genetic timetable, and
its not just the result of those turbulent teenage hormones.
Its all about the stuff you stick in your mouth every single
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PREFACE
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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 dont worryyou wont have to eat any weird stuff.
N
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INT
RO
DUCTIO
NAcne is a four-letter wordOne minute you have a clear, flawless complexion, and
then all of a sudden everything goes crazy! Out of
nowhere, spots, lumps, bumps and pimples pop up all
over your faceor you realise your skin looks dull, dry andjust plain blahright when you want to look your best. So
you squeeze your pimples and try to camouflage them with
make-up. You put on creams, toners and lotions, or take
antibiotics and other medications that promise to banish
blemishes and stop new breakouts in their tracks.
Yet no matter what you do, those zits keep popping up. Its
a constant battlesometimes your acne may get worse, it
may get better or it may even disappear for a while. Youre
not alone, almost nine out of ten teens in the Western
world go through the anguish of acne.
No wonder radiant, clear skin is at the top of the typicalteens wish-list. In fact, teenage surveys show that the
desire for clear skin is ranked even higher than the desire
to be thinner, smarter, taller or more attractive!
This book shows you how you can kiss your blemishes
and bad skin goodbye once and for all in three easy steps.It is designed so that you can read it from start to finish or
read only the chapters that interest you. Either way, its a
complete guide for getting you from where you are now to
where you want to be: having gorgeous, clear skin. And its
surprisingly simple.
INTRODUCTION
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INTRODUCTION
Three steps to great skinAcne, spots, pimples, and dull, dry skin dont have to be a
part of your teenage destiny.
Step 1Say goodbye to skin enemiesEverything you stick in your mouthor dont, for that
matteraffects the health and appearance of your skin.
You can probably imagine that day after day, stuff like pies,
chips and doughnuts arent going to be doing your skin, oryour body, any favours. You may be shocked at how many
everyday foods can aggravate acne and other skin
problems and turn your skin into a war zone.
Hormones, too, can affect your skin and kick-start the
whole pimple process. Heres how it works: eating 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 isnt easy, I promise that the
results will be so worth it because youll look and feel
fantastic.
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GORGEOUSSKINFORTEENS
Step 2Eat yourself gorgeousGuess what the coolest beauty tool of all is? Presenting . . .
the fork. Use it to eat your way to a brighter, blemish-free
complexion. A diet packed with nutrition superstarsgood
carbohydrates, fabulous fats and perfect proteincan help
your face look its absolute best and give you more energy.
Good looks come from good healththeres no way
around it!
You wont have to count kilojoules (calories) or keep track
of every snack or portion size and, best of all, youll get toeat yummy food. Youll discover delicious easy menu ideas
for all your mealsincluding power lunches for school
and snacks. Plus, you can totally mix it up and design your
own diet around the stuff you love from the foods on the
green light list. Youll also find lots of mouth-watering
recipes to keep you going through the day.
Step 3Add some lifestyle protectionOne 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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SKI101
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GORGEOUSSKINFORTEENS
Take time to chill each day.
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SKIN101
Lets face it, your skin was probably the last thing on yourmind until you got pimples, zits, spots, or you noticed
that it looked dull or dry. But no matter how muchor how
littleyou think about it, your skin is super important. It is
the main thing that makes you look like you. It covers and
protects everything inside your body, and holds you
together. Think about it: without skin, your muscles, bonesand organs would be hanging out all over the place. Whats
more, your skin constantly protects your body from
unwanted visitors, like bacteria and viruses. It helps you
warm up when youre cold, cools you down when youre
hot, and lets you touch and feel things. And when you bite
your lip or skin your knee, your skin repairs itself perfectly
in a matter of days, often without any trace.
Your skin is pretty incredible. What appears to be just a
thin covering is actually the largest and heaviest organ in
your body. Its washable, stretchable, tough and
waterproof. Its amazing to think that even if you soak in
the tub for hours on end, your skin doesnt let any water in.
And when you grow, or gain or lose weight, your skin
expands and contracts with your changing size.
What you can see is only a tiny part of whats going on.
Underneath, your skin works non-stop around the clock
performing hundreds of tasks, all while constantly
renewing itself.
Taking it from the topYour skin isnt just a simple flat sheet. There is a lot more
to it than meets the eye. Learning how your skin works will
give you the power to improve it and maintain it, and will
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GORGEOUSSKINFORTEENS
K
enjiM
aeji
To give your skin a real beautyboost, go for a salad a day with
green leafies. Add some protein tobalance out blood-sugar levels.
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GORGEOUSSKINFORTEENS
see anything happening, the epidermis is a factory thatsproducing new skin cells all the time.
When the new cells are ready, they start moving from
the bottom towards the top of your epidermis. This trip
takes about two weeks to a month. And while they move
up, the older cells above them die and rise to the surface.
So when you look at your skin, all you can actually see aredead skin cells.
The horny layer (seriously!) is the name for the
outermost layer of your epidermis. You can impress your
friends by using its Latin name, thestratum corneum. The
horny layer is tough and strong, and the cells are tightly
packed together like scales, so theyre just perfect for
covering and protecting your body. But they dont hang
around for long. They soon flake off: when you wash, sit in
class, scratch yourself and as you read this book.
Although you cant see it happening, every minute we
lose about 30 000 to 40 000 dead skin cells. Thats almost
4 kg (9 lb) of cells every year! Your skin doesnt wear out,
though, because the epidermis is always making new skincells. A completely new epidermis is produced about every
28 days.
Anyway, the horny layer is covered with a thin film of
sweat as well as sebum, an oily, waxy substance secreted
by your sebaceous (oil) glands. Sebum is your skins
natural moisturiser.Your skin literally keeps all your bases covered. Just in
case any bad bacteria manage to slip through your armour,
your epidermis has another weapon waitingLangerhans
cells. These special cells help defend your body from any
invading bugs by activating your immune system.
Fun skin facts
About 6 squarecentimetres
(1 square inch) ofyour skin is home to:
*17 m (18 yd) ofblood vessels
*65 hairs
*71 m (77 yd) ofnerves
*100 sebaceous (oil)glands
*650 sweat glands
*1300 nerve endings
*9 500 000 cells
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SKIN101
What your epidermis doesnt contain, though, is bloodvessels. If you lightly scrape your skin, it will ooze clear
liquid, but youll see no blood. Bleeding only happens
when an injury penetrates deeper than the epidermis.
Digging deeper: the dermisThe next layer down, out of sight underneath the
epidermis, is the dermis. This layer makes up about 90 per
cent of your skins overall thickness, and its where a lot of
the real action takes place.
The dermis is home to tons of tiny blood vessels called
capillaries, which bring nutrients and oxygen to your skin
cells and take away their waste. Capillaries are hard to see
in young people, but you might be able to see them in your
grandparents skin, because the dermis gets thinner as it
gets older.
This layer also contains nerve endings, which provide
you with your sense of touch, and special cells that make
your skins collagen and elastin. Collagen is likescaffolding, 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 skinssurface, 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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GORGEOUSSKINFORTEENS
You may be able to see the pores on your face if you peer closely atyourself in the mirror, but dont expect to see any pores on models inglossy magazine close-ups. Either theyve 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 cant necessarily feel it, you
sweat a bit all the time. In fact, you sweat up a storm
without realising itabout 3 cups every day, no matter
how hot or cold it is outside.
Your hair starts in the dermis as well. Each hair on your
body grows out of a tiny tube called a follicle. Hair follicles
cover almost your entire bodyexcept for your lips, palms
and soles of your feetand youve got more in some
places than in others. There are more than 100 000 follicles
on your head alone.
To see your skins film in action, pick up a pin with your fingers, putit down, wash your hands well with soap and water, dry them off
completely, and then try to pick up that pin again. It wont be so easybecause your sticky layer is gone! But its only gone momentarily, asyour glands will soon put out more.
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Sebaceous glands are connected to hair follicles bysharing the same pores, so the oil thats released gives
your hair its shine and keeps it waterproof. But this oil is
what can make your hair look greasy too. When the oil
meets the sweat, however, the protective film they form is
a bit sticky.
Beneath it all: the hypodermisWay down at the bottom of your skin is your hypodermis,
sometimes called the subcutaneous layer or the fat layer.
Its made mostly of fat, so it helps your body stay warm
and it absorbs some of the shock if you bang into
something or fall down. The hypodermis also helps to keep
your skin attached to the tissues underneath it.
Skin types and true coloursThere 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 hasflaky 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 todry, youve probably got combination skin.
Normal skin: If your skin doesnt feel greasy, dry or have
obvious pores, then you probably have this skin type.
Normal skin might sound rather dull, but anybody with one
of the other types can tell you its something to be
thankful for.
Sensitive skin: Truly sensitive skin is fairly uncommon.
People with this skin type are often allergy prone and have
sensitivities or allergic reactions to lots of different things.
They also have particularly fair, thin skin and usually have
blonde or red hair.
Why do some people have light skin while others have
olive skin or dark brown skin or any of the shades in
between? Its all due to a pigment called melanin,
produced in your epidermis by special cells called
melanocytes. Everyone has roughly the same number of
these melanin-producing cells, but a fair-skinned persons
melanocytes make much less of the stuff than those of a
person with darker skin.
Melanin does more than give you your unique skin
colour, it also helps protect you from getting burnt by the
suns rays. Even though melanin is mighty, it cant shield
you all by itself, especially if youve got pale skin. Youllneed 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. FrecklesI hate them. Mine are dark and standout on my fair skin. Help! Hannah, age fifteen
A. Freckles are small flat brown, black or even orange
spots of melanin found in people with fair skin. Freckles
appear on areas of the skin that have been exposed to the
sun, thats why theyre sometimes called sun kisses. Fair
skin equals frequent freckling and thats just the way it is.
But, hey, freckles can be cutelook at Lucy Liu. Embrace
your fabulous freckle face!
Freckles, however, are signs of sun damage. So make
sure you protect your skin from too much sun: wear a hat,
use a good sunscreen (if possible go for a non-chemical or
physical sunblock like Megan Gales Invisible Zinc or
Avene Sunscreen SPF 30+).
You only need to worry about a freckle if it gets bumpy
or turns into a weird, irregular shape. If that happens, dont
freak out, have your doctor check it out, just to be on the
safe side.
Why you should love your skinYour skin holds no secrets. It tells the world about your
emotional state and whatever else is going on internally.
When something isnt rightif youre stressed out, sick,
tired, or most of all, not eating wellit shows up on your face.
Thats because your skin is connected to all of your bodyssystems, and its the only organ on permanent display.
So become best friends with your skin. When you take
care of it, your skin will do its best job. Healthy skin doesnt
just look pretty: it looks after you too.
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and helps to waterproof your skin. As
the oil travels to the surface, it also
carries away loose dead skin cells and
other junk from the pores lining.
Now heres the new part: certain
hormones can stimulate your glands to
step up their oil production. The extra
oil combined with the dead skin cells in
the pore makes a sticky mixture, kind
of like wet cement. This sticky stuff can
plug up the pore and seal it shut,
closing off its exposure to air. Bacteria
called Propionibacterium acne (P. acne
for short)which naturally live in the
skins pores and normally dont cause
problemsthrive in places with no
Acne! Yikes! Whatshappening 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. Acnevulgaris is the technical name for a zit
attack. But any way you say itzits,
spots, pimples, whiteheads, black-
heads, blemishesacne still means
agony, and it will probably be the most
unwelcome guest in your skins life. Ifyou have it, you have lots of
companyalmost 90 per cent of teens
in most Western countries have to deal
with at least an occasional breakout.
Facing up to acneAcne is an inflammatory condition that
starts way down in a tiny world of its
own, in the hair follicle unit (the follicle
plus the attached sebaceous gland),
which you can see in the picture above
right.
Heres a quick recap: the
sebaceous glands make sebum (oil),
which normally travels through pores to
the skins surface, where it moisturises
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oxygen, so when the pores air supply gets shut off, theyhave a party and multiply quickly.
The trouble really escalates as excess oil continues
pouring into the blocked pore. Its got no exit to the skins
surface, so things go from bad to worse. The skin
surrounding the affected pore becomes red and inflamed.
And hey presto, a blackhead, whitehead, zit or cyst is
born. The pore may swell up and eventually rupture,
releasing its sticky debris of oil, built-up dead cells and
bacteria onto the skins surface.
Whats the difference between all those pesky spots,
bumps and blemishes?
Whiteheads: If a pore gets clogged up and closes butbulges out from the skin, youre left with a whitehead.
Whiteheads look like tiny, white grains of sand beneath the
skin.
Blackheads: If a pore gets clogged up but stays open,
the top surface can darken and youre left with a
blackhead. Although most people think the black in a
blackhead is dirt, the blackness is actually a reaction
between the oil and melanin when exposed to air.
Zits or pimples:(also called pustules) are basically the
next step along and they usually develop after blackheads
or whiteheads become inflamed. Theyre basically pus-filled bumps that form when the skins inflammation gets
worse.
Cysts: When the inflammation in the blocked pore is really
severe, the lump is called a cyst or a nodule. Cysts are
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large, solid and painful, and can last for months. A severecase 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 highestconcentration of sebaceous glands, which is why youre more likely tohave acne in these areas.
When and why does this nightmare start?
In most cases, acne starts between the ages of ten andthirteen and usually lasts for five to ten years. Acne affects
guys and girls in approximately equal numbers, but there
are differences. For example, guys are more likely to have
more severe, longer-lasting forms of acne.
Hormones play a central role in the whole acne drama.
Youve probably heard of a hormone called testosterone.Although its often called a male hormone, both girls and
guys produce it. Anyway, testosterone breaks down into
the powerful hormone dihydrotestosterone (DHT) that
regulates how much oil your skin produces.
Just like too much testosterone on a footy field can
cause trouble, high levels of testosterone can act like an
accelerator on your sebaceous glands, making them pump
out more oil.
But testosterone isnt the only hormone involved. There
are others, such as insulin-like growth factor (IGF-1), that
can cause trouble for your skin too. IGF-1 not only steps
TIP
Keep yourfingers of f your
face! A pimpleyou leave aloneheals twice
as quickly as
one you messaround with.
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products claim that with a few applications, they canvirtually eliminate the most stubborn skin condition. If
only . . .
Although many of the zit zappers may work in the short
term, after a while their effectiveness will fade. And they
generally fall short because they dont get to the root of the
problem.
Great skin from withinRemember those Inuit teenagers living in Northern
Canada, the Kitavan teenagers in Papua New Guinea and
the Ach teenagers in Paraguay? Theyve all got the
normal teen hormones, just like us, but they dont get
acne. Zero, zip, nada, not a zit in sight! And thats all
because of what they eat.
Topical (surface) medications fight the symptoms, and
often not very effectively. You have to attack acne where it
starts: with your diet. Diet is acnes cause and also its
solution.Take care of your skin from the inside outeat a great
diet, get enough zzzs, and keep your stress levels in
checkand your skin will love you for it, and you will love
your skin!
TIP
If you have
severe acne,consult adermatologist.
TIP
If you have
severe acne,consult adermatologist.
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Youve probably heard the expression, You are what youeat. Well, its true. The food you eat literally becomes
part of you. It helps determine whether you become tall or
short, weak or strong, thin or fatand whether your skin
looks good or not. Food can also change the way you
feelyes, its that powerful!
During your teen years, you dont just need any kind of
food, you need fantastic food. Heres the deal: you are in
the biggest and most critical growth spurt of your life! This
is the most important time to eat whats right and give your
body the nutrition it needs.
Between the ages of eleven and seventeen, youre
gaining 20 per cent of your adult height and 50 per cent of
your adult weight. Your bones are growing longer andstronger at a fast and furious pace. Youre forming your
bodys framework for life.
Sadly, Krispy Kreme doughnuts, lollies, fries and pies
just dont give your body everything it needs for its rapid
growth and changes. Instead of junk, your body needs
more good-for-you nutrients. And it definitely needs morekilojoules (a kilojoule is a unit of measure of energy, in the
same way that kilometres measure distance) from theright
foods.
Eating the right food helps you perform better at every
level, and youll have fewer icky sicknesses. Whats more,
it will give you great skin and a radiant, healthy glow. Tobuild the body you wantand to look and feel fantastic
you need to make every bite of food count. How? By
making food your favourite four-letter word.
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and seeds. Even fruit and vegies contain small amounts ofprotein.
The specific protein you need depends on your age,
size and activity level. You use protein every single day, so
youve got to get some good-quality protein daily to have
great skin and avoid a whole stack of health and beauty
problems.
In general, growing teens need about 1 gram (32 oz) of
protein daily per kilogram of their body weight. So if youre
50 kg (112 lb), you need about 50 g (1 oz) of protein a day.
Q. What about those high-protein diets like
Atkins? Megan, age thirteen
A. High-protein diets including the Atkins Diet typicallyrestrict the amount of carbs you eat. The problem is that
your body was designed to run on good carbs, and you
absolutely need them to fuel your body and keep your
brain working. When you exclude carbs from your diet, you
miss out on the vital nutrients they provide for growthand
youre dropping some of the healthiest foods, like fruit andvegiesthe 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 upQ. Im really skinny, and I try to eat huge amounts
of food to gain weight, but it just doesnt work.
People make fun of me and call me anorexic, but I
really do eat! Can you help me? Sarah, age fifteen
Check out Proteinpower in the Appendixto see how muchprotein is in yourfavourite foods.
Check out Proteinpower in the Appendixto see how muchprotein is in yourfavourite foods.
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The body breaks down carbs into glucose, which is aform of sugar. Glucose is used for many important
functions in the bodyespecially for providing energy, so
that you can think, breathe and moveand is the main
source of fuel for your brain. If you lack carbs, you get
fatigued, dizzy and moody. Carbohydrate-rich foods keep
you revved. All foods give you energy, but carbs do it
especially well. Carbs also play other important roles in
your nervous system, muscles and organs.
Q. Why is blood sugar such a big deal? And what
does insulin have to do with it? Chloe, age fifteen
A.Blood sugar is to your body what petrol is to your car:
its the fuel that makes it go. If your car ran out of petrol, itwould splutter, cough and come to a stop. If you ran out of
blood sugar, you would soon go into a coma and dieits
that important.
To stay alive every organ and cell in your body depends
on a steady supply of blood sugar for energy. Blood sugar
is a good thingbut you can have too much of a goodthing.
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 goodcarbs. Whats the difference, and what do they have to do
with your skin?
Simple carbs = badCertain carbs have always been, and always will be, the
bad guys. These are the simple carbs, which are
sometimes called refined carbs because theyve been
processedlike white flour, white sugar and most other
white foods. Refining takes out all the good stuff, so these
foods have little or no nutritional value. Well call them
junky carbs.
Junky carbs are digested quickly and cause yourblood-sugar level to rise quickly. Have you seen the
Glycaemic Index (GI) labels on stuff in supermarkets? The
GI is a measurement of a foods effect on blood-sugar
levels. The higher the GI number, the more the food pushes
up your blood sugar. Junky carbs are generally high GI.
Examples of junky (simple) carbs: White bread,sugar, biscuits, cakes, lollies, bagels, doughnuts, cereals
like Rice Bubbles, potato chips, soft drinks and pastries.
Eating junky carbs causes your blood-sugar levels to
skyrocket. This bumps up your insulin level, which causes
a whole hormonal cascade that can lead to acne. So the
junky carbs are the ones youve got to give the boot to ifyou have acne, pimples, spots, blemishes or dull skin.
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insides a good, gentle clean-out. This is one of the ways
that fibre helps keep your digestive system in top form.
Eating fibre-rich foods fills you up and leaves you
feeling satisfied for longer. Fibre slows down your
digestion, which puts the brakes on the release of blood
sugar into your bloodstream. And thats why fibre-rich
foods are fantastic for your skin.
Examples of high-fibre foods: Fruit, vegies, oats,
barley, lentils, peas, beans and whole grains.
Fats: your staying powerDont be scared of fats! Most fats arent eviltheyre just
misunderstood. Like carbs, not all fats are created equal.There are good fats, bad fats and terrible fats!
You absolutely need good fats for brain development
(your brain is 60 per cent fat), balanced hormones, immune
function, eyesight, wound healing, maintaining your
metabolic rate, absorbing certain vitamins, glowing skin
and shiny hair and much more. In short, you need goodfats 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 fatsThe three natural forms of fat are:
Saturatedfound in animal sources, like meat and dairy
products;
Monounsaturatedfound in cold-pressed olive and
canola oils, avocados and nuts;
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Polyunsaturatedfound in vegetable oils, linseeds
(flaxseeds) and fish.
Included in the polyunsaturated group are the essential
fatty acids or EFAs, which your body cant make itself.
You need EFAs as much as you need vitamins and
minerals. There are two types of EFAs:
Omega-3found in fish, linseeds (flaxseeds) and walnuts;
Omega-6found in vegetable oils, seed oils and nut oils.
Finally, theres a seriously bad form of fat, called trans
fatty acids or trans fats, which is typically artificial and is
sometimes listed on labels as hydrogenated oilsand
partially hydrogenated oils. If you want great skin and
good health, avoid trans fats!
Still too complicated? Lets summarise it simply.
Good fats to eat more of, found in: Healthy oilsolive, flaxseed, macadamia nut, pumpkin
seed, coconut, avocado and cold-pressed canola oil
Linseeds (flaxseeds) Nutsalmonds, pecans, walnuts, cashews, hazelnuts, etc.
Fishsalmon, mackerel, tuna, sardines, etc.
Avocados.
Fats to eat less of, found in: Butter
Refined oilssunflower, safflower, soybean, corn, cottonseed
Ice cream
Full-fat cheese
Processed meats.
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Trans fats to avoid completely, found in: Margarine
Snack foodschips, crackers, some biscuits,
commercial popcorn
Baked goodsdoughnuts, pastries, pies, sausage rolls
Junk foodburgers, fries, nuggets, etc.
Fried foodshot chips, etc.
Palm oil
The good fats, especially the face-friendly omega-3s, are
an absolute must if your goal is gorgeous skin. They help
moisturise and keep your skin hydrated from the inside out.
Extra virgin jokes aside, when it comes to oils there is ahuge variation in quality, even among the healthy oils. Look
out for oils that say cold-pressed, extra virgin, or even
organic cold-pressed. Theyre more expensive, but cold-
pressed oils are the highest quality oils available. Theyre
generally extracted by a simple mechanical pressing
operation and without the use of high temperature, whichcan destroy some of the beneficial compounds found in
the oils.
Most commercial salad dressings unfortunately include
oils that are refined. They often use heat (i.e. they arent
cold-pressed) and other processes that can damage many
vitamins and phytonutrients naturally found in the oils. Sowhen you buy oils, make sure they are cold-pressed.
Power bitesSnacking can helpyou avoid energy
crashes by keepingyour blood sugar
steady. Eating acombination of
complex carbs andprotein with a dashof healthy fat is your
smartest energybooster. Try easy
options like almonds(or other nuts)
mixed with naturalyoghurt or almondbutter smeared onapple slices. Yum!
Power bitesSnacking can helpyou avoid energy
crashes by keepingyour blood sugar
steady. Eating acombination of
complex carbs andprotein with a dashof healthy fat is your
smartest energybooster. Try easy
options like almonds(or other nuts)
mixed with naturalyoghurt or almondbutter smeared onapple slices. Yum!
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What these vitamins are and whereto get themThere are two basic types of vitamins:
fat-soluble (these dissolve in fat) and
water-soluble (these dissolve in
water)and you need both types for
great skin.
Vitamins A, D, E and K are fat-
soluble. When you eat foods that
contain fat-soluble vitamins, those
vitamins end up being stored in your fat
tissues and liver. Then they wait around
in storage until your body needsthemsome for a few days, some for
up to six months.
Water-soluble vitamins, like C and
the B vitamins, dont get stored for very
long. Instead, they travel through your
bloodstream and then whatever isntused gets filtered out by your kidneys
and comes out when you go to the
bathroom. Because they dont stick
around, you need to replace them
often.
Heres a rundown of the keyvitamins for healthy, glowing skin:
Vitamins: vitalising your bodyYouve probably heard your mum or
granny say, Eat your spinachits
packed with vitamins! But what exactly
are vitamins? Vitamins are a group of
thirteen vital nutrients that your body
needs in tiny amounts to grow and stay
strongand just about everything else.
You cant live long without them.
Although your body is a powerful
machine thats capable of manu-
facturing many things it needs, it cant
make vitamins. Luckily, you can get
them from the food you eat.
Different foods contain different
vitamins, each with a special role to
play. Think of vitamins as a softball
team: it doesnt matter how good your
pitcher is, if you dont have all yourother fielders, you wont have much of
a gameyou need the lot.
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ji
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Vitamin CBest sources: oranges and other citrus
fruits, kiwifruit, broccoli, parsley,
capsicums (peppers), tomatoes and
strawberries.
Beauty benefits: vitamin C is a
fantastic antioxidant and an absolute
must for gorgeous skin. It guards cells
against damage, promotes cell renewal
and blood circulation, and helps the
healing process. Its also needed to
create collagen for firm skin.
Vitamin EBest sources: egg yolks, sunflower
seeds, avocados, nuts, green leafy
vegies and whole grains.
Beauty benefits: vitamin E is anotherpowerful antioxidant that helps protect
your skin cells from damage, and your
tissues need it for repair and healing.
Check out Vitamin power in the Appendixfor more info on vitamins and their best foodsources.
Vitamin ABest sources: eggs and cod-liver oil.
You can also get vitamin A from foods
like carrots, sweet potato, pumpkin
(squash), broccoli, rockmelon
(cantaloupe) and spinach. These are
rich in a substance called beta
carotene, which your body can convert
into vitamin A.
Beauty benefits: vitamin A is key to
keeping dry, flaky skin at bay, plus its
essential in the normal shedding of
dead skin cells that would otherwiseplug up your pores.
B vitaminsThere are eight B vitamins.
Best sources: leafy green vegies,whole grains, chicken, egg yolks,
legumes (like lentils), lean red meat, fish
and bananas.
Beauty benefits: the big-beauty B
vitamins help with just about
everything. They help rebuild and repairskin tissue, and are needed to keep
your skin in top form and function,
including your sebaceous (oil-
producing) glands.
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poultry, legumes (like lentils), peas,
beans, cabbage and lean meats.
Beauty benefits: zinc is a zit-zapper
extraordinaire! Not only does it help
prevent your skins glands from over-
producing oily gunk, but it reduces
inflammation, promotes healing and is
vital for healthy collagen too. When youdont get enough zinc, you increase the
production of all those pimple-
promoting hormones.
SulphurBest sources: fish, eggs, beef, lentils,garlic, and some vegetables, especially
the cabbage family (they are
sometimes called cruciferous
vegetables and include Brussels
sprouts, broccoli, bok choy,cauliflower, Chinese cabbage,
watercress and Japanese wasabi),
celery and onions.
Beauty benefits: sulphur is another
must for gorgeous skin. The cells in
your skins outer layer, as well as your
fingernails and hair, are especially rich
in this mineral. Sulphur gives gloss to
your hair and strength to your nails.
Minerals: movers and shakersLike vitamins, minerals arent needed in
large amounts, but they are essential to
good health and great skin. Your body
uses minerals to carry out countless
daily functions, which include building
strong bones and teeth, transporting
oxygen from the lungs to all your
tissues, making hormones, and
keeping your heart beating.
There are two basic groups of
minerals: macro minerals and trace
minerals. Macro means large in Greek,
so this term is used to indicate that you
need these minerals in greater
quantities. The macro minerals include
calcium, magnesium, sodium (salt) and
potassium. You only need the trace
minerals, like zinc, iron, copper,manganese, chromium and selenium,
in tiny quantities.
Heres a rundown of the key minerals
you need for healthy, glowing skin:
ZincBest sources: oysters, pepitas
(pumpkin seeds), Brazil nuts, almonds,
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and sardines with bones, leafy green
vegetables such as bok choy, broccoli
and spinach, nuts such as almonds,
and sesame seeds.
Beauty benefits: calcium is needed for
skin cell turnover as well as skin repair,
and its absolutely vital for great bones
and healthy teeth.
IronBest sources: red meat, liver, poultry,
oysters, fish like tuna and salmon,
eggs, whole grains, legumes, spinach,almonds, pepitas (pumpkin seeds),
dried fruit like figs, prunes and raisins.
Beauty benefits: this mineral is needed
for haemoglobin, the key pigment in
red blood cells which transports
oxygen to different parts of the body,including skin. So iron ensures that skin
glows from within.
Flip to the Appendix on page 256 for more
info on minerals like calcium and iron, thatare especially essential during your teenyears.
Flip to the Appendix on page 256 for more
info on minerals like calcium and iron, thatare especially essential during your teenyears.
SeleniumBest sources: seafood, salmon, whole
grains, nuts (like Brazil nuts), garlic,
lean meats and mushrooms.
Beauty benefits: selenium is a star
antioxidant that also protects your skin
cells from damage and inflammation.Studies show selenium levels are
significantly lowered in people with
inflammatory acne.
MagnesiumBest sources: dark green leafyvegetables, almonds, cashews,
buckwheat, Brazil nuts, tofu, brown
rice, dried figs, apricots and avocados.
Beauty benefits: magnesium puts the
brakes on inflammation. It also lowersyour stress hormones. Stress seriously
messes up your skin, and if you dont
get enough magnesium, your
production of sebum is stepped up.
CalciumBest sources: dairy products such as
cheese and yoghurt, canned salmon
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The fabulous phytos: fighting for your faceFor a long time its been known that people who eat lots of
fruit and vegies are much healthier than those who dont.
Everyone thought this was because fruit and vegies are so
rich in vitamins and minerals. But, as it turns out, they also
contain thousands of other substances. These substances,
called phytonutrients (or phytochemicals), give plants
their colour: they turn a tomato bright red and a carrot
orange. On top of that, theyre nutritional superstars.
Despite its high-tech ring, the word phytonutrient
simply means nutrient from a plant. Well call them
phytos for short. Some of them, like zeaxanthin and beta
cryptoxanthin, sound like something from another planet,
but youve probably heard of one or two, like beta
carotene or flavonoids.
So what are they? Phytos arent classed as essential
nutrientsnot yet anywaybut youve got to go for these
every day. Heres why: phytos naturally safeguard plants
against disease, insects and other dangers in theenvironment. So theyre actually a plant protection
systemand when you eat them, they protect you too.
Phytos are vital for great skin and good health because
many of them act as powerful antioxidants, which help
fend off damage and fight off the bad guys known as free
radicals. You can think of free radicals as molecules gonewildand when molecules go wild, theyre up to no good.
To give you an example, tomatoes contain a phyto called
lycopene, which is a pigment that makes a tomato bright
red. It also acts like a sun-shade for the tomato, protecting
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LycopeneBest sources: tomatoes, guavas, watermelon, apricots
and pink grapefruit.
Beauty benefits: lycopene is a powerful antioxidant that
protects your whole body from all sorts of damage,
including the harm to your skin caused by the suns
ultraviolet (UV) rays. If you have acne, youll want to upyour intake of all things lycopene. Research shows that it
helps bring down levels of those acne-inducing hormones.
FlavonoidsBest 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.
PolyphenolsBest 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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AnthocyaninsBest sources: blueberries, dark cherries, pomegranates,
purple cauliflower, black grapes, beetroot and basically any
other fruit or vegie thats purpleeven those yummy acai
berries from Brazil.
Beauty benefits: the anthocyanins are bursting with
antioxidant power, theyre anti-inflammatory, and theyimprove blood supply to your skin.
Variety is the spice of lifeThousands of different phytos have been identified and
scientists are still discovering more. With so many phytos,you can imagine that they do lots of healthy things in
addition to making your skin look gorgeous. No wonder
your mum or granny nags you to eat your fruit and vegies.
Getting the benefits of many phytos is why its so
important to eat a wide variety of different coloured fruit
and vegies.
Water: the river of lifeDid you know that your body is made up of 6070 per cent
water? After oxygen, its your most important life source. Every
single system in your body relies on it, and without regular top-
ups, you wouldnt survive for longer than a few days.
Getting enough water is critical for transporting nutrients
and oxygen to all of your cells. Water regulates your
Did you know?Just like us, cells grow old
and die. When old cells die,new ones replace them.
Within 120 days every single
one of your red blood cells
is replaced by a new one.
And the whole top layer of
your skin is replaced every
single month. So feeding your
body good nutrition is key
to building and maintaining ahealthier body and skin from
the inside out.
Did you know?Just like us, cells grow old
and die. When old cells die,new ones replace them.
Within 120 days every single
one of your red blood cells
is replaced by a new one.
And the whole top layer of
your skin is replaced every
single month. So feeding your
body good nutrition is key
to building and maintaining ahealthier body and skin from
the inside out.
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temperature, flushes out wastes and toxins, and performs
countless other vital functions to keep you alive and healthy.
Plus, being well-hydrated gives you beautiful skin. Water is
the number one dull-skin reviver. Dehydrated skin looks
ashen and grey, but hydrated skin looks moist and plump.
Its really important to keep yourselfand your skin
hydrated by drinking about eight glasses of water a day. If
you exercise, youll need even more water to replace thefluids you lose through sweating. And by water, I mean
water, not soft drinks, tea or coffee.
Putting it all togetherBy now, you might be wondering how you can put all thisinfo together. Its easy: make sure you eat some protein,
complex carbs and good fats with each and every meal
and snack. That way youll get all the nutrients you need to
grow, burst with energy, and look and feel fantastic.
Whats good for your face, is good for your healthand
what you do now can make a huge difference to yourhealth later in life. Remember: the process of building great
skin and a healthy body is in your hands, and it all starts
with the food you eat every day.
Moisture zappersUnfortunately, you cant countsoft drinks, frappuccinos
and iced teas as part of your
daily water intaketheyre
far too heavy on sugar,and too light on water. The
other problem with all those
drinks is that caffeine (found
in coffee beans, tea leaves
and cacao) is a diuretic,
which means that caffeinated
drinks cause you to urinate
(pee) more, sapping the
moisture right out of you andyour skin.
Moisture zappersUnfortunately, you cant countsoft drinks, frappuccinos
and iced teas as part of your
daily water intaketheyre
far too heavy on sugar,and too light on water. The
other problem with all those
drinks is that caffeine (found
in coffee beans, tea leaves
and cacao) is a diuretic,
which means that caffeinated
drinks cause you to urinate
(pee) more, sapping the
moisture right out of you andyour skin.
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enjiMaeji
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Skin enemy 1: sugar and junky carbsGiving up the sweet stuff is the single most important step
you can take to get clear, blemish-free skin because sugar
and junky carbs promote and aggravate all forms of acne.
Its not just the sugar you sprinkle on your Cornflakes
or stir into your coffee, its the rest of the junky carbs as
well: yes, all those yummy biscuits, cakes, crackers,
refined cereals, muffins, doughnuts, bagels, white bread,
chips, lollies and soft drinks.
Remember the blood sugar info in Chapter 2? Heres
an example of how it can happen to you:
You eat a yummy bagel and jam or a Krispy Kremedoughnut
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 junkycarbs. And this kind of high daily consumption causes a
real problem for your skin.
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Check out the GI powerchart in the Appendix so
that you can sift throughthe sweet stuff.
You can also go to thishandy website to find the
GI of almost any food:http://www.glycemicindex.com. Click on theGI Database tab on theleft side of the page, thentype in the name of thefood youre interested in,and youll get its GI.
Diet diaryNikki, Year 7
Meal GI score
Breakfast: Rice Bubbles with milk Rice Bubbles: 81 for 30 g (1 oz)
Lunch: chips and gravy Hot chips: 75 for 150 g (5 oz)
Snack: two choc-chip cookies Cookies: 57 for 50 g (1 oz)Dinner: curry with rice Rice: 65 for 150 g (5 oz)
Whats the big deal about a high-GI number? As you
might have guessed, it comes back to insulin again. If a
food bumps up your blood-sugar and insulin levels, itslikely to put bumps on your skin too. Research clearly
shows that acne thrives on a diet full of high-GI foods.
Professor Neil Mann from the Royal Melbourne Institute
of Technology conducted a study with Australian teens,
and concluded: Eating rapidly digested carbohydrate
foods [high GI] which are mainly processed snack foods,biscuits, cakes, pastries and bread along with rice,
potatoes and sugary drinks causes a rapid increase in
blood-sugar levels and insulin production in the body. This
causes blocked skin pores as well as an overproduction of
oil in the skin pores. The trapped oil then becomes infected
and acne results.For healthy, blemish-free skin, always opt for foods
with a GI score of less than 55. These low-GI foods cause
a smaller, slower rise in your blood-sugar and insulin levels,
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so they are far less likely to trigger breakouts As a bonus
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TIPWant to knowa clever way to
lower your foodsGI? Squeeze
lemon juice over it.Adding lemon oreven vinegar to a
carb-rich meal hasbeen shown to lower
its GI score by upto 30 per cent! Itsthought to work byputting the brakeson your stomachs
emptying, whichslows the rate ofdigestion.
so they are far less likely to trigger breakouts. As a bonus,
low-GI foods provide a slow release of energy that will
keep you going and going. So nix the high-GI foods.
Low-GI doesnt always equal healthy
Sometimes, however, low GI isnt so good. Youve
probably noticed your schools tuckshop has introduced
lots of low-GI options. That sounds great, but the problemis that low GI doesnt always equal healthy. Potato chips
are low GI, and so are chocolate cake and chicken
nuggetsbut theyre high in trans fats and other things
that are bad for your skin and your health. So its helpful to
remember that in general, low GI or not, the less processed
a food is, the better it is for you.
Spice it up with cinnamonThis yummy spice is what makes apple pie taste so good,
and cinnamon has some surprising health and beauty
benefits, too. Studies have found that just teaspoon of
cinnamon significantly reduces blood-sugar levels and
improves blood-sugar metabolism.
This is great news, because as you know, you want to
keep your blood-sugar low to prevent breakouts and beat
acne, and its very easy to add cinnamon to what you
would normally eat. Even soaking a cinnamon stick in your
tea produces this blood-sugar lowering effect!
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Simple food switchSure, lollies may be fat-free, but just one innocent-looking
snake has more sugar than a sugar cube, plus artificial
colours and flavours. So when you start crashing at 3 p.m.,
do yourself a favour and have a sugar hit from nature
instead. An orange, an apple or a slice of pineapple should
do the trick.
Sweeten up your life naturallyDont worry, you dont need to say goodbye to all things
sweet. To sweeten things up from time to time, raw honey,
stevia, agave syrup or xylitol are all great choices (most ofthese are available at health food stores). These dont
bump up blood-sugar levels as much as other sugars do.
But stay away from artificial sweeteners. Some of them
have never even been proven safe. And although theyre
kilojoule-free (calorie-free), that doesnt mean that youll
lose weight or be healthier if you use them. In fact, studies
have shown that artificial sweeteners actually cause people
to eat more.
There have also been more health complaints about the
synthetic sweetener aspartame than any other food
additive on the market today. How come? In your body,
aspartame breaks down into formic acid and
formaldehyde. Remember formaldehyde from science
class? Its a smelly, toxic chemical used to kill bacteria and
preserve dead bodies. Yuck! Who wants to eat that?
For girls only:PMT pimplesIf youre plagued with
pimples just before your
period, you can blame it
on your shifting hormonelevels. After ovulation (the
release of an egg from yourovaries which happens about
fourteen days after your
period starts), hormonalchanges make your body
more sensitive to sugar
and junky carbs than
usualprobably right at
the time that you crave thesefoods the most! For the sake
of your skin, its absolutely
essential that you cut back on
these foods, and make sure
you include some proteinwith every snack and meal,
to balance out your blood-
sugar levels.
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Skin enemy 2: dairyCows 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 youd think theyd get a big
thumbs up. But research has shown that milk causes a
strong insulin response, even though its low GI.
Scientists believe that the lactose (the sugar thats
naturally found in milk) and other components in cows
milk (such as whey and casein) increase insulin secretion.
Studies show that choosing milk as your primary protein
source for just seven days doubles your insulin levels. Its
even been shown to spike insulin when combined with
other food at a meal.Milk also promotes acne in another way: drinking milk
is associated with higher levels of that pimple-promoting
hormoneIGF-1, which we discussed in Chapter 1. IGF-1
sends a signal to your skins oil glands to step up
production of oil and you know where that leads.
Ditch the dairyLots of research backs up the acnemilk connection. In the
late 1960s the Californian dermatologist Dr Fisher studied
1088 of his teenage patients for ten years and found that
milk was the main contributor to their acne. He alsoreported 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
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y, y
analysed food records from 47 355 women dating back totheir teen years and found that:
Teens who had three servings of milk daily were 22 per
cent more likely to have severe acne than teens who
had one serving or less
Non-fat (skim) milk actually causes worse acne than
full-fat milk
Non-fat milk is higher in certain proteins that stimulate
the skins oil production, triggering acne.
So if you do have acne, cutting back on milk is
essential. You can go ahead and enjoy your yoghurt
though. The fermenting process that turns milk intoyoghurt causes lactose to turn into lactic acid, so yoghurt
doesnt appear to bump up insulin levels. Plus it contains
lots of the good bacteria that help keep your digestive
system in top form.
Calcium boostersYouve seen all those milk-moustache ads and maybe
youre worried that if you give up milk, you wont get
enough calcium. Fortunately there are plenty of other ways
to ensure adequate intake of this important mineral, like
eating more leafy greens, sesame seeds and canned
salmon. Goats milk and sheeps milk are high in calcium
and are great alternatives to cows milk. Rice, almond, soy
and oat milks are good high-calcium substitutes too.
Flip to Mineralpower in the Appendixto check out the topnon-dairy food sourcesof calcium.
Flip to Mineralpower in the Appendixto check out the topnon-dairy food sourcesof calcium.
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Skin enemy 3: soft drinksSoft drinks are a special category of junky carbs because
theyre a pure sugar rush. Its no wonder theyre called
liquid lollies!
Heres what many Australian kids drink every week:
Age Soft drinks Approximate total sugar1618 3 litres (104 fl oz) 72 teaspoons
1216 1.8 litres (62 fl oz) 43 teaspoons
811 1.2 litres (44 fl oz) 29 teaspoons
Thats a serious stack of sugar!Unfortunately many other drinks, like cordials, flavoured
mineral waters, sports drinks, fruit drinks and iced tea
drinks, arent any better than soft drinks. Check out these
sugar shockers: a typical 500 ml (17 fl oz) blackcurrant juice
drink has 14 teaspoons of sugar; a 380 ml (13 fl oz) energy
drink, about 13 teaspoons; a so-called healthy 500 ml(17 fl oz) tea, 11 teaspoonsthats even more than a Coke!
By the way, its not just acne and pimples that you have
to worry about when it comes to soft drinks. Research
suggests that a high intake of soft drinks can also cause:
Weight gain
Tooth decay, cavities and tooth erosionBroken 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
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can affect your brain function and your mood by interferingwith 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.
Fruit juice alert!If you think a glass of orange juice first thing in the morning
is super healthy, think again! In the process of juicing the
fibre is removed, leaving lots of sugar. If your stomach isempty, your body absorbs all this sugar super fast, and
when it hits your bloodstream it triggers a huge insulin
spike. So go for whole fruit instead.
Skin enemy 4: beauty busting fatsThe types of fat you eat can make the difference betweenhaving radiantly gorgeous skin or a dull, blemished and
troubled complexion.
Bad skin fats Trans fats (hydrogenated and partially hydrogenated oils)
Refined polyunsaturated oils (corn, safflower, sunflower,
soybean)
Saturated fats (in processed meats)
TIPIf you cant giveup your morningglass of juice,
dilute it half-and-
half with water.That way it wontbe as concentratedand you wont getthat insulin spike.
Its not going totaste as good asusual the first fewtimes you drink it,but your taste buds
will slowly adjust.And always enjoyyour juice with
some food.
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Any foods fried in polyunsaturated oil, like French fries,
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are cooked in trans fats. This includes fish and chips tooand the batter on the fish soaks up lots more fat. So when
you eat fish, make sure its either grilled or lightly pan-fried
(sauted).
If you are having complexion problemssuch as pimples, very visiblepores or acneyoull especially want to avoid any oil thats been fried.Short-term stir-frying with some antioxidant-rich garlic in the mix is
fairly safe, but cooking and frying in oil at hightemperatures isnt.
Why are trans fats so bad for my skin?
You have about 75100 trillion cells in your body (try
counting out all those zeros!) and each cells membrane is
made up of fats. When you eat lots of good fats, like olive
oil and the fats in fish, nuts and avocados, they make your
cell membranes flexible, so the cells can absorb nutrients
well and respond properly to your hormonesincludinginsulin, 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
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messages from your hormones and other importantmolecules. As a result, you can end up pumping out more
insulin than normalseriously bad news for your skin.
In terms of general health, trans fats also have a nasty
habit of bumping up levels of bad fats and cholesterol in
your bodyyes, even in teenswhich greatly increases
your risk of future heart disease. Another very good reasonto avoid trans fats.
So when you combine refined sugar, junky carbs and
trans fatsay a doughnut and a soft drinkwhat do you
get? A complete recipe for a skin disaster.
Refined vegetable oilsArent vegetable oils like sunflower and safflower supposed
to be healthy? The big problem is that most vegetable oils
these days are refined and were eating far too many of
them. Refined vegetable oils are full of omega-6 fats.
Omega-6 fats, described in Chapter 2, are important for
health when eaten in the right amount. But eating too many
omega-6 fats is bad news if you have troubled skin: its like
putting your foot flat to the floor on your inflammation
accelerator. And they can cause dead skin cells to stick
together, which can block your pores.
The problem is most of us get huge amounts of
omega-6 fats in our diet without realising it. Virtually allprocessed and takeaway food is loaded with them. Even
salad-eaters cant get away from them, as most
commercial dressings are made with refined oils.
TIPStick to cold-pressed olive,
avocado,macadamia nutor flaxseed oils. Afew other oils to
consider are walnut,mustard seed,
coconut or pumpkinseed. Steer clear ofmargarine: a littleunsalted butter is
always a better bet,as is some avocado
or hummus.
TIPStick to cold-pressed olive,
avocado,macadamia nutor flaxseed oils. Afew other oils to
consider are walnut,mustard seed,
coconut or pumpkinseed. Steer clear ofmargarine: a littleunsalted butter is
always a better bet,as is some avocado
or hummus.
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STIPTIP
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Saturated fatsEating too much saturated fatfound in red meat, icecream and full-fat dairy productscan be a problem as
well, especially if youre plagued with bad skin. Saturated
fat has been shown to boost levels of the pimple-
promoting hormones (including androgens and IGF-1).
And according to a US-based doctor, Dr Alison Levitt,saturated fats inflame the skin, inviting puffy pores and
angry pimples.
So choosing your fats carefully is key to improving your
skin and your health.
Skin enemy 5: fast foodIt goes without saying that fast food is the equivalent of a
toxic waste dump for your body and skin. Fast foods are
turbo-charged with sugars, bad fats and junky carbs that
pollute your body, and I wont even mention what they do
to your skin! If you fuel yourself with junk, your engine
wont run well for anythingsports, school, study, you
name it.
But if you really cant resist a burger attack, try a
Sensational Salmon Burger and Spicy Sweet Potato Fries
(see the recipes in Chapter 10). I promise, theyre just as
satisfying.
Youre busy workingon the weekend,
you dont think youhave time to packa healthy lunch orsnack, and fast
food seems to bethe easiest thingto grabbut it
will undo all yourgood work. Go forsomething delicious
and nutritious,like a sushi rollor a SumoSalad.
SumoSalad offersa range of salads,wraps and lots ofother healthy buttasty takeaway
options (find yourlocal SumoSaladatwww.sumosalad.
com).
Youre busy workingon the weekend,
you dont think youhave time to packa healthy lunch orsnack, and fast
food seems to bethe easiest thingto grabbut it
will undo all yourgood work. Go forsomething delicious
and nutritious,like a sushi rollor a SumoSalad.
SumoSalad offersa range of salads,wraps and lots ofother healthy buttasty takeaway
options (find yourlocal SumoSaladatwww.sumosalad.
com).
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Skin enemy 6: fat-free dietThis 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 cant go fat-free and expect gorgeous, radiant skin.
You need good fats for that healthy glow and to help beatinflammation. A deficiency of good fats eventually leads to
an imbalance in your hormones. If you cut out all fats for
the sake of your weight, your skin will be lacklustre, dry
and dehydratednot a pretty picture.
About 30 per cent of the total kilojoules you eat each
day should come from fat. So if you eat 8400 kilojoules(2000 calories), then about 2520 of these kilojoules (600
calories), which is equal to about 70 grams, should come
from good fats.
Pass on the processedTheres so little nutrition in most packaged and processedfoods that you may as well be eating the cardboard box.
Packaged foods also contain all sorts of chemical
preservatives, flavours and colours as well as bad fats and
stacks of sugar, which do nothing to contribute to good
health and great skin. Check out the ingredient list on any
processed product you buy. If you dont recognise what an
ingredient is, or if it doesnt sound natural, dont eat it.
TIPFats get a bad
rap, but good fats
give you shinyhair, glowing skinand good joint
movement. P lusthey can help fill
you up, keep weightoff and they makefood taste good.So, enjoy somegood fat each
dayjust dontoverdo it.
TIPFats get a bad
rap, but good fats
give you shinyhair, glowing skinand good joint
movement. P lusthey can help fill
you up, keep weightoff and they makefood taste good.So, enjoy somegood fat each
dayjust dontoverdo it.
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Allergy alert
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Allergy alertOh, and one more thing. Food allergies can trigger all sorts of bad skinsituations, 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 doa simple blood test for gluten sensitivity. Or you could try removingwheat and/or gluten and all foods that contain them from your diet fortwelve weeks and see if your skin improves.
Now you know just how many of the foods you eat
every single day can trigger breakouts. Does this mean
having to cut out all your favourite foods forever?
Absolutely not, but if youre serious about getting rid of
your acne, youll want to get rid of the skin baddies too.
Gorgeous skin action plan
Say so long to sugar. Sweeten your life naturally withsome stevia, xylitol, raw honey and agave syrup.
Pass on junky carbslike biscuits, cakes, sugary cereals,doughnuts, pastries, bagels, white bread, chips and lollies. Takea 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 prote