Eat Your Way To Better Skin

Illawarra Mercury

Wednesday September 10, 2008

KILMENY ADIE

Banish those breakouts with a healthy diet and exercise regime. KILMENY ADIE talks to the author of a new 'how-to' manual.

An array of expensive creams and invasive treatments are touted as antidotes to acne but the answer could be far simpler.

A healthy diet and moderate exercise could be the easiest, and cheapest, way to rid teens - and adults - of problem skin.

A new guide, Gorgeous Skin for Teens, reveals how.

It is the second book from Australian-born health consultant and author Erica Angyal. It combines the latest research from sources including Melbourne's RMIT with Angyal's personal experience as a teenager with problem skin.

Angyal says she wrote the book after the release of her successful Gorgeous Skin in 30 Days, when she was contacted by teens and parents wanting a solution to acne.

"I think (adults) tend to forget what it's like and how hard it is," Angyal says of bad skin.

These days, she says, statistics for pimples and acne are on the increase with 85 to 90 per cent of teenagers affected by it.

Interestingly, Angyal says, as much as 20 per cent of adults say they have problem skin, which is a break from a concern that was once considered a legacy of hormonal changes.

However, Angyal says, with some simple dietary changes the blemishes can be banished.

"The most important thing is to cut out refined carbohydrates like white bread, white flour, white sugar and white rice," she says.

Angyal says these products impact upon a person's blood sugar level and for good skin, the blood sugar level needs to be stabilised and maintained.

This also means sugary snacks, drinks and takeaway meals are on the no-go roll and anything with transfats, such as doughnuts, margarine and shortening should be avoided.

Milk is also on Angyal's hit list as recent research has indicated a link between the product and acne. Instead, she encourages teens to enjoy soy milk, almond milk or coconut cream or coconut milk on their cereal.

"It's not just the skin. It's having to put down the foundations for healthy eating for life," Angyal says.

"It's a time when their bodies are putting on 50 per cent of their adult weight and 20 per cent of their adult height. They really need to be having good food. But there are so many myths out there."

Angyal explores these myths, such as skipping meals to lose weight, dieting, fasting, wearing make-up and face washing in the book.

She also offers a series of recipes and eating guidelines for helping teens and their parents get the dietary aspects of skin under control and advises young adults to be sure to get enough sleep and exercise.

It is all information she shares with Japan's Miss Universe candidates who, Angyal says, have skin issues. As head nutritionist for the Japan team, among her many other hats, Angyal has to ensure these beauties are as blemish-free as possible.

"They are a really, really great bunch of girls," she says.

"It's really surprising and really rewarding work. A lot of them have bad skin.

"They have no idea the importance of it or the impact it has on their health."

Grilled miso salmon

Serves 4

Ingredients:

1/2 cup mirin (sweet rice cooking wine)

1 tblspn yellow miso

1 tblspn tamari (wheat-free soy sauce)

1 tspn tahini (sesame seed paste)

2 tblspns finely snipped chives or spring onion tops

1 tblspn grated fresh ginger

4 x 150g skinless salmon fillets

2 tblspns finely chopped fresh coriander

1 tblspn sesame seeds, toasted

Method:

Whisk mirin, miso, tamari, tahini, chives or spring onion tops and ginger in a shallow baking dish. Add salmon and turn to coat in marinade.

Cover and marinade in the refrigerator for 1-2 hours, turning occasionally.

Remove salmon from marinade and pat dry with paper towel. Discard marinade.

Place a chargrill pan over high heat.

When pan is very hot, add salmon and cook, turning carefully with a spatula, for 4 minutes on each side or until firm to the touch and opaque in the centre.

Transfer salmon to individual serving plates.

Garnish with coriander and sesame seeds and serve.

Cavewoman muesli

This is yummy served with rice milk, soy milk, almond milk or coconut cream/milk and fruit such as grated apple, berries or sliced banana.

Serves 4

Ingredients:

1 cup chopped raw almonds or almond meal

1 cup chopped raw cashews

1 cup hazelnut meal

1 cup sunflower seeds

1 cup shredded coconut

1 cup brown rice puffs or flakes, optional

Method:

Preheat oven to 180 degrees.

Combine all ingredients in a large bowl and mix well. Spread thinly on a baking tray and bake in oven for 10 minutes or until golden.

Remove from oven and allow to cool.

Store in an airtight container in the fridge.

Recipe courtesy Pro Health Clinic, Sydney.

Moroccan beef salad

Serves 4

Ingredients:

650g beef eye fillet

1/2 tspn sea salt

1/2 tspn freshly ground black pepper

1 tblspn extra virgin olive oil

3 cups mixed salad leaves

1/2 cup finely chopped fresh coriander

6 small ripe tomatoes, quartered

2 small red onions, cut into thin wedges

Grated zest of 1 orange

Dressing:

1/4 cup freshly squeezed orange juice

1 tspn ground paprika

1 tblspn ground coriander

3 garlic cloves, finely chopped

1 small red chilli, deseeded and finely chopped

1/2 tblspn extra virgin olive oil

Sea salt and freshly ground black pepper

Method:

Preheat oven to 220 degrees.

Season beef with salt and pepper. Heat oil in a large heavy-based frying pan over high heat.

Add beef and sear until brown all over. Transfer beef to a baking tray and roast for 30 minutes (22 minutes if you want rare).

Remove from oven and allow to rest in a warm place for 10 minutes. Thinly slice beef.

Combine salad leaves, coriander, tomatoes, onions and orange zest in a bowl and place beef on top.

To make dressing, combine ingredients in a small bowl and mix well.

Drizzle dressing over salad and serve.

Recipe courtesy of the Pro Health Clinic, Sydney

© 2008 Illawarra Mercury

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