[20] Schatzkin, A. et. al., 2007, ‘Dietary fiber and whole-grain consumption in relation to colorectal cancer in the NIH-AARP Diet and Health Study’, American Journal of Clinical Nutrition, vol.85, no.5, pp.1353–60.
[21] Slavin, J., 2003, ‘Why whole grains are protective: biological mechanisms’, Proceedings of the Nutrition Society, 62, pp.129–34.
[22] Kern, D. 2006, ‘What is acne? What are pimples?’, retrieved 23 August 2006: www.acne.org
[23] National Institute of Arthritis and Musculoskeletal and Skin Disorders (NIAMS) website, ‘Questions and answers about acne’, retrieved 24 August 2006: http://www.niams.nih.gov/hi/topics/acne/acne.htm
[24] Cotterill, J.A. & Cunliffe, W.J. 1997, ‘Suicide in dermatological patients’, British Journal of Dermatology, vol.137, no.2, p.246.
[25] Purvis, D. et. al. 2006, ‘Acne, anxiety, depression and suicide in teenagers: a cross-sectional survey of New Zealand secondary school students’, Journal of Paediatrics and Child Health, vol.42, no.12. 26. ibid.
[27] Smith, R.N., 2007, ‘A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial’, American Journal of Clinical Nutrition, vol.86, pp.107–15: http://www.ajcn.org/cgi/reprint/86/1/107
[28] Kilkenny et. al. 1998, ‘The prevalence of common skin conditions in Australian school children: 3. acne vulgaris’, British Journal of Dermatology, vol.139, no.5, p.840.
[29] Smith, R.N. loc.cit.
[30] Cordain, L., et. al., 2002, ‘Acne vulgaris, a disease of western civilization’, Archives of Dermatology, vol.138, pp.1584–90.
[31] Smith, R.N. loc.cit.
[32] 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.360–2.
2. Nutrition in a nutshell
[1] De Spirit, S., et al., 2009, ‘Intervention with flaxseed and borage oil supplements modulates skin condition in women’, British Journal of Nutrition, vol.101, pp.440–5.
[2] Brand-Miller, J., Foster-Powell, K. & Colagiuri, S., 2002, The New Glucose Revolution, Hodder, Sydney.
[3] Australian Government, Department of Health and Ageing, 2008, ‘Get set 4 life—habits for healthy kids’.
[4] ibid.
[5] ibid.
[6] Stanton, R., 2007, Rosemary Stanton’s Complete Book of Food and Nutrition, third edition, Simon & Schuster, Sydney.
[7] ibid.
[8] Purba, 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.
[9] Lewis, S. et. al., 2008, ‘Alcohol as a cause of cancer’, Cancer Institute NSW Monograph, retrieved 12 August 2009: http://www.cancerinstitute.org.au/cancer_inst/publications/pdfs/pm-2008–03_alcohol-as-a-cause-of-cancer.pdf
[10] ibid.
[11] Frassetto, L.A. et. al, 1998, ‘Estimation of net endogenous noncarbonic acid production in humans from diet potassium and protein contents’, American Journal of Clinical Nutrition, vol.68, pp.576–83.
[12]Alexy, U. et. al., 2005, ‘Long-term protein intake and dietary potential renal acid load are associated with bone modeling and remodeling at the proximal radium in healthy children’, American Journal of Clinical Nutrition, vol.82, no.1, pp.1107–14.
[13] Barzel, U.S. & Massey, L.K., 1998, ‘Excess dietary protein can adversely affect bone’, Journal of Nutrition, vol.128, no.6, pp.1051–3.
[14] New, S.A., 2002, ‘The role of the skeleton in acid-base homeostasis’, Proceedings of the Nutrition Society, vol.61, no.2, pp.151–64.
[15] Guerrero, A., 2005, In Balance for Life, Understanding and Maximizing Your Body’s pH Factor, SquareOne, New York.
[16] New, S.A., 2001, ‘Fruit and vegetable consumption and skeletal health: is there a positive link?’ Nutrition Bulletin, vol.26, no.2, pp.121–5.
[17] Minich, D.M. & Bland, J.S., 2007, ‘Acid-alkaline balance: role in chronic disease and detoxification’, Alternative Therapies, vol.13, no.4, pp.62–5.
3. Marketing magic
[1] Blanchette, L. & Brug, J., 2005, ‘Determinants of fruit and vegetable consumption among 6–12year-old children and effective interventions to increase consumption’, Journal of Human Nutrition & Dietetics, vol.18, no.6, pp.431–43.
[2] Larson, N.I. et. al., 2007, ‘Family meals during adolescence are associated with higher diet quality and healthful meal patterns during young adulthood’, Journal of the American Dietetic Association, vol.107, no.9, pp.1502–10.
[3] Woodruff, S.J. & Hanning, R.M., 2008, ‘Associations between family dinner frequency and specific food behaviors among Grade six, seven, and eight students from Ontario and Nova Scotia’, Journal of Adolescent Health, vol.44, no.5, pp.431–6.
[4] Galvin, N., 2009, ‘Table time is still the answer’, Sydney Morning Herald, Good Living, 21 April 2009.
[5] ibid.
[6] Australian Bureau of Statistics, Arts and Culture in Australia: A Statistical Overview, 2008, second edition. (Calculations: 3 hours per dayx365 days/yr=1095 hours per year watching television (divided by 24 hours)=45 days wasted each year watching TV – and if you live to 65 years that’s (45 daysx50 years=2250 days) or 6 years of your life wasted watching TV. (2250 divided by 365 days/yr) Note: the stats were for adults 15 years and above.
[7] Blanchette, L. & Brug, J., loc. cit.
[8] ibid.
[9] Lowel, C.F. et. al., 2004, ‘Effects of a peer modelling and rewards-based intervention to increase fruit and vegetable consumption in children’, European Journal of Clinical Nutrition, vol.58, pp.510–22.
[10] ibid.
[11] Robinson, T.N. et. al., 2007, ‘Effects of fast food branding on young children’s taste preferences’, Archives of Pediatric Adolescent Medicine, vol.161, no.8, pp.792–7.
[12] Borzekowski, D.G.L. & Robinson, T.N., 2001, ‘The 30–second effect: an experiment revealing the impact of television commercials on food preferences of preschoolers’, Journal of the American Dietetic Association, vol.101, no.1, pp.42–6.
[13] Wiecha, J.L. et. al., 2006, ‘When children eat what they watch. The impact of television viewing on dietary intake in youth’, Archives of Pediatric Adolescent Medicine, vol.160, pp.436–42.
[14] Morris J., Neustadter A, & Zidenberg-Cherr S., 2001, ‘First-grade gardeners more likely to taste vegetables’, California Agriculture, vol.55, no.1, pp.43–6.
5. Kitchen essentials
[1] Kelble, A., 2005, ‘Spices and type 2 diabetes’, Nutrition and food science, vol.35, no.2, pp.81–7.
[2] Stanton, R., 2007, Rosemary Stanton’s Complete Book of Food and Nutrition, third edition, Simon & Schuster, Sydney.
[3] ibid.
Appendix 1
[1] Scott, J.A. et.al., 2009, ‘Predictors of the early introduction of solid food in infants: results of a cohort study’, BMC Pediatrics, vol.9, no.60.
[2] ibid.
[3]Australasian Society of Clinical Immunology and Allergy (ASCIA), ‘Allergy prevention in children,’ retrieved 28 January 2010: www.allergy.org.au
The Healthy Skin Diet
Karen Fischer
Detailing all the good foods—and the bad!—as well as those supplements that can be used to target specific conditions, The Healthy Skin Diet is a comprehensive guide to achieving beautiful, blemish-free skin and making sure it stays that way.
Whether you’re a mother wanting to cure your baby’s cradle cap, a teenager desperate to make your acne vanish, or simply a woman wanting to minimise wrinkles, this book will take you step-by-step through what to eat, what products to use, and what lifestyle changes you need to make. So, with a little commitment and The Healthy Skin Diet you’ll have everything you need to start looking good and feeling great!
Winner ‘Best Health, Nutrition or Specific Diet Book’ at the 2008 Australian Food Media Awards.
Back Cover Material
At last ... the book every parent has been waiting for! You’ll be amazed when you see ho
w easy it is to cook nutritious, delicious meals that your whole family will love.
Healthy Family, Happy Family is the complete one-stop food manual for parents. By following just a few simple rules, any parent, no matter how busy or stressed they may be, will be able to provide healthy, tasty food for their family day after day, while saving time and money. Over Too quick and delicious recipes are included—many of which you can prepare in bulk so you don’t have to cook every night. There are also weekly menus and detailed shopping lists, which will make planning and shopping for your meals a breeze. Specialised recipes cover vegetarian, gluten-free and eczema-friendly options, while your kids’ lunch boxes, parties and snacks aren’t forgotten either. Informative yet accessible text also explains the basics of proper nutrition while giving invaluable tips on how to encourage fussy kids to love vegies not takeaway.
With Healthy Family, Happy Family on your kitchen counter, it won’t be long before your child starts saying, ‘More carrots, please!’
‘I love Karen’s approach to family nutrition – make it fun, delicious and easy and the rest will follow!’ Dr Katrina Warren – mum, vet and TV personality
Karen Fischer is a nutritionist dedicated to making healthy food accessible to everyone. She has a Bachelor of Health Science Degree and a Diploma in Nutrition. Her first book, The Healthy Skin Diet, is a bestseller and winner of the 2008 Australian Food Media Award for Best Health, Nutrition or Specific Diet Book. Most importantly, Karen is a mother of two who used her own children as her inspiration for developing a range of healthy and delicious meals that the whole family enjoys.
Index
A
acne, 1, 2
Adventure Tasting Game, the, 1, 2
‘adventure tasting plate’, 1
afternoon snacks, 1
alcohol, 1
Alkaline Mint Sauce, 1
alkalising drinks, 1
alkalising foods
explained, 1, 2
herbs, 1
Homemade Chicken Broth, 1, 2
Parsley Pesto, 1, 2
Wishing Plate, 1
Almond and Rice Bircher Muesli, 1
Almond Buckwheat Pancakes, 1
almonds, 1
a.m. chopping, 1
Ants on a Log, 1
Anzac Biscuits, New, 1
Apple Pie with Shortbread Crust, 1
apples
healthy properties, 1
nutrition, 1
apricots, 1, 2
avocado
Avocado and Marinated Feta on Toast, 1
Beauty Cup, 1
nutrition, 1
Open Sandwich with Tuna and Avocado, 1
Smoked Salmon and Avocado on Toast, 1
tips and tricks, 1
B
babies
Bad Betty Sandwich, 1
Baked Sweet Potato Feast, 1, 2
baking powder, 1
baking soda, 1
balanced diet, 1
Banana Cake, 1
Bananarama Toast, 1
bananas
healthy properties, 1
nutrition, 1
basmati rice, 1
bay leaves, 1
beans
Breakfast Beans, 1
cannellini, 1
green, 1
legumes, 1
beef
Cumin Crumbed Veal, 1, 2
Shepherd’s Pie, 1, 2
Slow Cooked Beef, 1, 2
Spaghetti Bolognaise, 1, 2
T-bone Steak on the Barbie, 1, 2
berries, 1
bicarbonate of soda, 1
Bircher Muesli, 1, 2
biscuits, New Anzac Biscuits, 1
blood, pH balance, 1
blueberries, 1, 2
Brainy Grain Sandwich, 1, 2, 3
bread
linseed, 1
white, 1
wholegrain, 1, 2
Breakfast Beans, 1
Breakfast Bruschetta, 1
breakfasts, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17
broccoli
nutrition, 1
Broth, Homemade Chicken, 1
brown lentils, 1
brown rice, 1
brown rice flour, 1
Bruschetta, Breakfast, 1
brussels sprouts, 1
Bubble Ling Stir-fry, 1, 2
bubblegum, 1
Bugs Bunny, 1
burgers
Healthy Chicken, 1, 2
World’s Healthiest, 1, 2
butter, 1
C
cabbage
nutrition, 1
cakes
Banana Cake, 1
Carrot Cake, 1
Lemon Lush Cake, 1
calcium, sources, 1
cancer protection
dark leafy greens, 1, 2
fruit, 1, 2
wholegrains, 1
cannellini beans, 1
canola oil, 1
carbohydrates
explained, 1
which to eat or avoid, 1
Carrot Cake, 1
carrots
nutrition, 1
saved by the Wishing Plate, 1
cauliflower
nutrition, 1
Cheeseless Chicken Pizza, 1, 2
chewing gum, 1
chewing, proper, 1, 2
chicken
casserole (Coq au Vin), 1, 2, 3
Chicken and Apple Curry, 1, 2
Chicken and Mint Meatballs, 1, 2
Crispy Pesto Chicken, 1, 2
Easy Marinated Chicken, 1, 2
Easy Chicken Noodle Soup, 1, 2
Easy Roast Chicken, 1, 2, 3
Healthy Chicken Burgers, 1, 2
Homemade Broth, 1, 2
Marinated Chicken Legs with Crispy Roast Potatoes, 1, 2
Paella, 1, 2
Pesto Chicken in Blankets, 1, 2
Tasty Chicken and Watercress Open Sandwich, 1, 2
chickpeas, 1
‘chocolate day’, 1, 2, 3
cinnamon, 1
cleaning up messes, 1, 2
coconut oil, 1
conversion table, 1, 2
cooking
child helping with, 1
different methods, 1
Coq au Vin, 1, 2, 3
cordial, 1
Crispy Pesto Chicken, 1, 2
cruciferous vegetables, 1
crusts, eating, 1
Cumin Crumbed Veal, 1, 2
cumin, ground, 1
curries
Chicken and Apple Curry, 1, 2
Lychee Red Curry, 1, 2
curry powder, mild yellow, 1
D
dairy foods
calcium source, 1
snacks, 1
dark leafy greens
cancer protection, 1, 2
options, 1, 2
Decadent Spiced Lamb Shanks, 1, 2, 3
delegation of chores, 1, 2
desserts
as a bribe, 1
dessert days, 1
recipes, 1, 2, 3, 4, 5, 6
DHA (docosahexaenoic acid), good food sources, 1, 2
dinner table
eating at, 1, 2
family meals at, 1, 2
selling the idea, 1
‘dinosaur paste’, 1
dipping sauce, 1
dips and spreads
Hummus Dip, 1, 2
Parsley Pesto, 1, 2
dressings, salad
see salad dressings
drinks, 1, 2, 3
E
Easy Chicken Noodle Soup, 1, 2
Easy Marinated Chicken, 1, 2
Healthy Family, Happy Family Page 26