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Gel-Staff

Perfect Skin from Inside Out Module 01

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Module 1: Introduction to Inner Health & Outer Beauty

Table of Contents

Module 1: Introduction to Inner Health & Outer Beauty ........................................................................................ 1

Introduction ................................................................................................................................................. 2

Module 1 will cover the following items: ...................................................................................................... 2

1.1 Developing Healthy Dietary Habits........................................................................................................ 3

1.2 Protein, Carbohydrates and Fat ............................................................................................................ 6

1.3 Vitamins and Minerals......................................................................................................................... 10

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Introduction

Congratulations on your purchase of Nutrition for Beauty, you're about to get started on your way to learning

about proper nutrition and using food to make yourself beautiful.

In the first module we talk about getting started with a healthy diet, developing healthy eating habits, different

types of macronutrients, and vitamins and minerals.

Most of us have heard the phrase "you are what you eat" and nowhere is that phrase quite so true as physical

health.

The foods that you eat directly impact the health of your skin, hair, nails and organs, all of which affect your

appearance.

The first step to natural beauty is to provide your body with the nutrients it needs to stay strong and healthy.

Great foodand healthy eating habits eventually turn into glowing skin, shiny hair and strong nails that you'll

be happy to show off, with or without makeup.

Over time, a healthy diet can affect your eyes, your energy and your body fat levels, as those who eat more

healthy food are more likely to be slimmer and more energetic, even with little or no exercise.

Module 1 will cover the following items:

1.1 Developing Healthy Dietary Habits

1.2 Protein, Carbohydrates and Fat

1.3 Vitamins and Minerals

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1.1 Developing Healthy Dietary Habits

Your normal dietary habits have the most effect on your appearance, your health and your weight. Diets that

are high in sugars and carbohydrates create weight gain, bloating and often, unhealthy looking 'bad' skin.

Cleaning up your diet, increasing hydration and making better health choices on a regular basis is the obvious

way to fix this problem, but automatically switching to a clean diet can be difficult and mentally challenging.

The definition of ‘healthy diet’ varies depending on your dietary needs, but should always include a large

amount of vegetables, leafy greens and fruits. You also want to ensure that you're getting enough fiber, protein,

fats and carbohydrates to keep your body healthy. Minimizing your sugar and alcohol intake can help to clear

up your skin, while increasing your fruit and vegetable intake can make your skin glow by replacing

antioxidants. Adding healthy fats such as Omega 3 fatty acids and phytosterols can help to increase the health

of your hair, nails and eyes. Eating more proteins and complex carbohydrates, while reducing simple carbs,

can help to reduce your weight, tone your body and increase your energy over time.

A good rule of thumb is to follow the food pyramid, although exact calorie intake should depend on your

weight, activity level and age. The USDA provides two food guides including the My Food Pyramid and

MyPlate

My Food Pyramid suggests the following foods:

A minimum of 85g (3oz) of whole grains per day

2 1/2 or more cups of vegetables per day

A minimum of 2 cups of fruit per day

3 cups of milk or calcium and vitamin D supplements

46-56g (158oz-197oz) of protein each day, with a focus on beans, legumes, chicken and fish

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MyPlate suggests individual meal portions and is available as an App for those who need help with daily food

intake. It suggests that the largest part of any meal should be vegetable.

There are several ways that you can get started with a healthy diet.

Full Clean Diet

Some people choose to go 'cold turkey' and switch to a full clean diet. This sort of dietary change takes a lot

of willpower and can be unhealthy if you're accustomed to large amounts of caffeine, sugar or carbohydrates.

You may experience withdrawal symptoms such as headache, hunger and lethargy.

The 80/20 Method

The 80/20 method is one popular way to introduce more healthy food into your diet without giving up on your

favorite foods entirely. This diet method suggests that you eat 80% healthy foods and then 20% whatever you

like. This means that you can eat eight healthy meals for every 2 unhealthy ones or eat healthy for 8 days and

then eat whatever you want for two days in a row. Most people who use this method find that they start out

badly, but after a year of following the method, find that their food choices on 'cheat days' are healthier. Most

people find that this is the easiest option to stick to over time because it allows you to enjoy the occasional

drink, soda or fast food without feeling guilty.

Gradual Switch

The healthiest way to start a clean diet is to begin by slowly swapping out certain foods that you eat for

healthier ones. For example, making sure that you are including full servings of fruit and vegetables in your

diet each day, adding a smoothie to your morning breakfast or swapping out white bread for a whole grain

option are good ways to start. Once you adjust, you can target items that you eat or drink which may negatively

affect your health and appearance, such as soda, energy drinks, or sweets and remove those from your regular

diet. Eventually you can build up to an 80/20 diet or a 95/5 diet or even a 100% clean diet, depending on your

preference.

Most of the time any attempt to switch to a clean, healthy diet in one go is going to be met with setbacks. You

will have cravings and most people eventually give in, especially if co-workers, friends and family members

are not supportive. Switching gradually or allowing yourself cheat meals makes the process easier.

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Tips for a Healthy Diet:

Start slow as making major changes all at once can be unhealthy

Drink an average of 8 x 200ml (8oz) glasses of water or more per day

Eat 6-10 small meals throughout the day for better digestion and steadier blood sugar

Focus on finding healthy, nutrient-rich foods, not calorie counting

Try to follow the 80/20 rule as much as possible

Don't put foods off limits or you will crave them

Eat more in the morning and less before you go to bed for better digestion

Keep alcohol and sugary drinks such as soda to a minimum

Eat as many vegetables and leafy greens as you want

Go easy on the salt. You should be having 1,500 to 2,300 mg per day

Eat a minimum of 28g (1oz) of fiber per day

Start off your day with a smoothie or other small meal

Eat foods with a low glycemic index to clear up your skin

Eat as many vegetable proteins as you want, but reduce amounts of red meat

Aim for 10 servings of fruits, vegetables and greens each day

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1.2 Protein, Carbohydrates and Fat

Protein, carbohydrates and fat are all part of a sub-system known as macronutrients, which provide energy for

the body. Because the body requires energy in order to stay healthy, it is not advisable to cut any of these

foods out of your diet. Some 'diet plans' advise cutting all carbs, but these sort of fad diets are not intended for

long-term or even intended to be healthy.

Fats are another macronutrient that many people believe are 'bad' or 'unhealthy', but while containing the most

calories, fats are actually incredibly healthy for the human body.

Protein is important for a variety of reasons, although most people link it directly with muscle growth and

many women may be inclined to avoid it as much as possible. However, the USDA recommends getting

anywhere from 10-35% of your daily calories from protein and it does a lot more than building muscle. Getting

enough of each of these three macronutrients is essential for your energy, muscle health and immune function.

In the following, we'll break down information on each of these three macronutrients so that you can

understand how much of each you need every day and what they do.

Proteins consist of amino acids, which form complex combinations that are difficult for your body to break

down. The result is that they offer longer lasting energy than carbs or fats.

Proteins also help to encourage growth, body functions such as hormone production, muscle growth, tissue

repair, immune function and preserve lean muscle mass.

While there are 20 types of amino acids, adult women only need four types, which are found in dairy, some

vegetables, fungi such as mushrooms, beans, legumes, nuts and some other sources, such as some starchy

foods.

You can choose to get your proteins from one main source, but the best option is to eat a variety of protein

heavy foods, such as nuts, fish, red meat, poultry, different types of mushrooms, beans, legumes such as lentils,

and peas.

If you don't exercise or exercise very little, then your body converts amino acids into fats to store for later use.

If you keep up the trend, this may lead to weight gain.

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Rules for Protein consumption:

Mix up your protein sources, you want to balance meat, dairy and vegetable proteins

Proteins from beans and legumes are great for lean muscle

Avoid protein supplements as they typically contain large amounts of sugar intended for a heavy

workout

Limit portions of red meat. A serving of red meat should be about the size of a deck of cards.

Add sides of beans and legumes whenever possible, or have them as the main meal

Watch your dairy consumption, studies suggest that dairy can cause acne and many people are lactose

intolerant. Make sure that you're tolerant before you use it as a source of protein.

Carbohydrates

Carbohydrates are the most common form of energy for the body and the fastest to be used. They are extremely

common in foods made from grains, potatoes, dairy and anything with sugar. Carbohydrates are important for

the body because they are the basic source of energy, but they are also useful for the central nervous system,

the kidneys, the brain, the muscles, the heart and intestinal functions. These include simple carbs and complex

carbs.

Simple carbohydrates are mostly various forms of sugar, such as table sugar, glucose and sucrose. These

carbohydrates are very commonly found in most store-bought foods where they are usually an additive,

sweetener or preservative. They are also commonly found in fruits, some vegetables, dairy products and

natural sweeteners like honey and maple syrup. Simple carbohydrates are digested quickly, meaning that you

get an energy rush when you eat them, but also meaning that they are more likely to convert to fat. Simple

carbohydrates, in large amounts, can negatively affect your skin because they affect your blood sugar. These

carbs can cause red spots, acne, inflammation and other skin problems for many people, so it is important to

minimize your intake whenever possible. Over a period of a week or more, a large amount of simple

carbohydrates can cause bloating, weight gain and loss of muscle definition.

Complex carbohydrates are made up of long strings of simple carbohydrates, which means that the body takes

longer to break them down and digest them. Complex carbohydrates provide energy more slowly than simple

carbohydrates, but are also less likely to be converted into fat because of their slower digestion. Common

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sources of complex carbohydrates include beans, corn, root vegetables such as potatoes, bread, pasta and grain

products such as cereal or quinoa.

Simple carbs give you energy quickly, but you will become tired later

Simple carbs are more likely to be stored as fat

Simple carbs hit the liver fairly quickly, which can reduce its effectiveness and impact your skin. Some

people get spots, and acne

Complex carbs are slower to digest, but less likely to become fat

The USDA recommends that you get 35-65% of your daily calorie intake from carbohydrates, but you can

choose which ones. Obviously, whole grains, foods with less sugar and other complex carbohydrates are

healthier for you than simple carb-rich foods such as white bread or cake. In large amounts, complex carbs

can also cause weight gain, bloating and skin problems, so it is best to keep your intake to around 35%, unless

you are adding exercise to your daily regime.

One of the easiest ways to watch your carbohydrate intake is to check the glycemic index for the foods that

you are eating. As a general rule, the lower the index, the better the food is for you. However, it can be difficult

to judge glycemic index because it changes based on the fat content of the food, the ripeness of fruit, other

foods eaten at the same time and how much exercise you get.

General rules for eating foods with a low glycemic index include the following:

Minimize your consumption of starchy foods such as rice, potatoes and white bread

Avoid sugary foods such as soda, candy and cake

Add beans, mushrooms, legumes, whole grains, nuts and non-starchy vegetables to your diet.

It is important to remember that not all foods with a low glycemic load are healthy or ideal options to eat or

vice versa. Whole wheat bread has a relatively high glycemic index and it's healthier for you than white bread,

which has a lower index.

Fats

Most people automatically assume that fats are not at all healthy, but this couldn't be further from the truth.

The body needs fats for energy, growth, absorbing vitamins and nutrients, maintaining cells, providing taste

to foods and for cushioning the organs. However, there are different types of fat and some are healthier than

others. Fats are important for the health of your hair, teeth, nails, skin and organs, but it is important to know

which ones to choose.

Another thing to be careful of is portions. In small amounts, fats are extremely healthy, beneficial, and

necessary for your health. However, fats have more than twice the number of calories per gram than other

macronutrients and they are essentially stored energy. If you eat large amounts of fat, your body will store it

and you will gain weight. The USDA recommends different intake amounts for different types of fats. For

example, the recommendation for trans-fat is to eat as little as possible and to avoid it whenever possible.

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Most fats fall into two categories, healthy and unhealthy.

Unhealthy fats

Trans fats

Saturated fats

Healthy Fats

Monounsaturated fat

Polyunsaturated fat

Omega-3 fatty acids

Omega-6 fatty acids

While this may sound simple, there are technically multiple types of each fat and some of them are better or

worse than others are.

Trans fats and Saturated fats are most common in animal products such as dairy, meat and poultry.

Generally, you should consume as few bad fats as possible, for a total of no more than 10% of your daily

dietary consumption. Unhealthy fats raise cholesterol (LDL cholesterol) and increase your risk of Type II

Diabetes and heart disease. Saturated fats can also have some effect on lower healthy high-density lipoprotein

(HDL).

Healthy fats are most common in fish, vegetables and root or vegetable oils. You can eat up to 30% of your

daily calorie intake from these types of fats. Healthy fats such as monounsaturated oils can actually positively

affect your cholesterol, decrease your risk of heart disease and even help stabilize your blood sugar levels.

Omega-3 and Omega-6 fatty acids are commonly known to be healthy and are found in plants as well as fish,

but are most readily absorbed from fish.

Tips for a Healthy Fat Diet

Limit your consumption of bad fats, such as those found in beef, butter, full-fat dairy and pork

Increase your consumption of oily fish including mackerel and tuna

Eat more oily plants such as peanuts, avocados and coconut

Snack on nuts for great healthy oils

Try to limit your saturated fats to less than 10% of your daily intake

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Aim for 30 grams of healthy fats per day

Cutting fats from your diet is unhealthy.

Ensuring that you get enough fats in your diet keeps your skin, hair and nails healthy. Fats provide hydration

to the hair and skin, plumping to the lips and skin and protection for your organs. Over time, fats also help to

protect your skin from signs of aging such as liver spots and wrinkles, help mellow out PMS symptoms and

even increase the rate at which your metabolism burns fat.

1.3 Vitamins and Minerals

Vitamins and minerals are essential for your physical health and well-being, but they can also improve your

looks.

Someone who gets a lot of antioxidants and minerals might find that they have shinier hair, stronger teeth,

stronger bones, more energy, clearer and fresher looking skin. Older people, may eventually begin to look

younger as the antioxidants increase elasticity and fight free radicals that cause aging. Vitamins, minerals and

other nutrients that we need in small amounts to stay healthy are known as micronutrients. Like

macronutrients, they are essential to our health.

One important thing to keep in mind is that many micronutrients have both minimum and maximum intake

amounts. Consuming too much will make you just as sick as consuming too little. Some micronutrients, such

as calcium and vitamin C, can be taken in almost any quantity with little to no side-effects because they are

easily passed through the digestive system. Others can be quite harmful when consumed in large quantities.

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For example, consuming too much vitamin A can cause dizziness, nausea, coma and in some extremely rare

cases, death.

Most vitamins and minerals have letters such as RDA next to them. These letters signify how much you should

take.

RDA - Recommended Dietary Allowance

AI - Adequate Intake

UL - Tolerable Upper Intake Level (maximum amount)

DV - Daily Value (usually the same as RDA)

Another thing to consider is that the amount of vitamins and minerals you need each day depends on your

genetics, your age and your height. Your RDA for vitamin D is only 600 IU, but the National Association for

Osteoporosis recommends that older people get 800-1,200 IU per day. Some vitamins, like vitamin B, can be

taken in amounts well over their RDA, but some people are sensitive. For this reason, it's always good to ask

your doctor before you take more vitamins than are recommended by your daily values or RDA.

It is almost always better to get your vitamins and minerals from foods rather than supplements, not only

because you also get fiber, fats and other essential nutrients with food, but also because your body can digest

and use it more easily. Adding large amounts of one vitamin to your body all at once is definitely not the best

way to go. Like with food, your body prefers small doses throughout the day. In addition, most of us only

absorb a very small amount of a vitamin pill, meaning that we might still be getting less than the recommended

dose. However, if you are lactose intolerant, intolerant or allergic to certain vegetables, or not yet ready to

increase your intake of vegetables to get enough of the vitamins and minerals you need, taking supplements

may be the best way to go.

There are dozens of useful vitamins that you can take and 25 essential vitamins and minerals.

Vitamin A - Also known as retinol and carotene, vitamin A is essential for your eyes, tissue growth and repair,

and your immune system. Vitamin A rich foods include green vegetables such as kale and spinach, yellow

fruits and vegetables such as persimmons and bell peppers, liver and eggs. The recommended daily intake is

about 700 micrograms for adult women and 900 for men.

B1 or Thiamin - Vitamin B1 is essential for processing carbohydrates and proteins (amino acids) to turn them

into energy for appetite regulation and for your nervous system. Adult women should take 1.1 mg per day and

Men 1.2 mg per day or eat foods such as wheat germ, pork, whole grains, beans and peas.

B2 or Riboflavin - Women should get about 1.1 mg of vitamin B2 per day and Men 1.3 mg, which is available

in a multivitamin tablet or various foods such as leafy greens like spinach, dairy products, legumes, beef,

almonds, salmon, and eggs. Riboflavin is important for processing carbohydrates, proteins and fats, cell

respiration and maintenance and anti-oxidant activity, which is important for keeping your skin healthy.

B3 or Niacin or Nicotinic Acid - Vitamin B3 affects your metabolism, energy, the processing of

carbohydrates and fats, DNA repair and blood circulation. You should be getting about 15 mg per day and it

can be found in meat, fish, grains, beans, peas and nuts.

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B5 or Pantothenic Acid - Vitamin B5 is essential for utilizing vitamins, converting nutrients into energy and

producing essential enzymes and hormones in the body. You need 5mg per day, which you can find in meat,

legumes, whole grain cereals, avocado and sweet potato.

B6 or Pyridoxine - Vitamin B6 is useful for processing carbohydrates and fats, red blood cell formation,

cardiovascular health and the formation of antibodies and neurotransmitters. Women need 1.3-1.5 mg and

Men need 1.3-1.7 mg per day, which can be found in fish, poultry, red meat, grains, potatoes and spinach.

Vitamin B12 (Cobalamin) - Cobalamin helps convert fats and proteins into energy, helps with nervous

system functions, the formation of blood cells and cardiovascular health. It's commonly found in lean beef,

fish, poultry, eggs, dairy and clams. Adults should get 2.4 micrograms per day.

Foliate or Folic Acid - Foliate, which is most commonly known as folic acid, helps with the processing of

proteins, red blood cell formation, DNA synthesis and cell division and growth. It is commonly found in green,

leafy vegetables, dried beans, oranges, pasta and rice. You need about 400 micrograms per day and pregnant

women need 600 mcg.

Vitamin C or Ascorbic Acid - Vitamin C is the most commonly taken supplement in the world thanks to it's

immune boosting properties. It also helps with wound healing, antioxidant activity, collagen maintenance

(which affects the elasticity of your skin) and improves the health of your blood vessels and gums. You need

about 75 mg per day, which you can find in citrus, tomatoes, peppers, melons, berries and broccoli.

Vitamin D or Calciferol - Vitamin D is essential to bone health and mineral balance, which affects happiness.

People who drink a lot of milk typically get enough through supplementation, but those who don't get enough

can develop a condition similar to S.A.D. (Seasonal Affective Disorder) because a vitamin D deficiency can

cause depression and anxiety. Vitamin D is also essential for bone and tooth formation and immune functions.

You need between 400 and 600 International Units per day, which you can get from sunlight exposure,

fortified dairy products, egg yolk, salmon, sardines and supplements.

Vitamin E - Vitamin E is most well known for working as a free radical scavenger, meaning that it fights free

radicals. You can find your daily 15 mg in wheat germ, nuts, whole grains, vegetable and nut oils, and dark

green vegetables.

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Vitamin K - Vitamin K is a fat-soluble vitamin that helps with wound healing, bone development and blood

clotting. It is found in leafy greens, olive oil and soybeans. You should usually have about 90 micrograms per

day.

Vitamin H or Biotin or B7 - Vitamin H directly affects your outward appearance in the form of hair and nail

strength, hair and nail growth and the processing of fats and amino acids. It also helps maintain blood sugar

levels and helps the body to produce its own fatty acids. The 30 micrograms you need per day are found in

liver, eggs, meat, bran, cheese, yeast and avocado.

Calcium - Most doctors recommend that you take a calcium supplement if you do not eat and drink a great

deal of dairy. This is because calcium is essential to your bone health, teeth formation and strength, and the

regulation of your heartbeat, muscle action, nerve function and blood clotting. On average, you need 1,000 to

1,200 mg per day, or more if you are over 50, have osteoporosis, or your doctor recommends it. Calcium is

found in dairy products, red beans, spinach, broccoli, rhubarb, kale and other vegetables.

Chromium - Chromium helps to turn glucose into an energy source, increases the effectiveness of insulin and

metabolizes fat. Essentially, it can help to prevent or decrease diabetes and can help to control your weight.

Women need between 20 and 25 micrograms per day, which you can find in peas, whole grains, beans and

broccoli.

Copper - You should usually have 900 micrograms of copper per day, which you can find in offal (organs),

shellfish, nuts, seeds, oysters, cocoa and whole grains. Copper is essential for the formation of red blood cells,

bone health, iron metabolism, the normal function of the nervous system and anti-oxidant activity.

Fluoride - Small amounts of fluoride positively affect the teeth and bones, but large amounts can stain the

teeth. Many areas put fluoride in the water, so you may not need it. If not, then you can find fluoride in

toothpaste, seafood, tea, and grape juice. Fluoride can help to strengthen your teeth and bones and prevent

tooth decay.

Iodine - Iodine is a mineral that is commonly found in iodized salt, but also in cow's milk, cod, shrimp and

potatoes. Iodine regulates the thyroid function, which can help to control your weight. You need about 150

micrograms per day.

Iron - Most women need about 18mg of iron per day, while postmenopausal women only require 8 mg per

day. This is because iron is essential for the production of red blood cells, which supply and transport oxygen,

DNA synthesis, and antioxidant activity. It is commonly found in red meat, poultry, fish, liver, beans, milk,

and potatoes.

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Magnesium - Magnesium helps with enzyme activation, nerve and muscle function, bone structure support,

and energy production. You can find the recommended 320 mg in nuts, beans, bran, spinach, green leafy

vegetables, whole grains, and bananas.

Manganese - You need about 1.8mg of manganese per day for wound healing, growth and development,

metabolism of carbohydrates, amino acids, and cholesterol, and anti oxidant activity. Manganese is present in

various foods such as nuts, whole grains, tea, coffee, bran, legumes, and pineapple.

Molybdenum - Molybdenum processes biological reactions and sulfur containing drugs, toxins, and amino

acids. It can help to keep your skin clear if you are taking supplements or medication. You only need about

45 micrograms per day, which you can find in beans, lentils, peas, grain, and nuts.

Phosphorus - Phosphorous is useful for energy production and bone structure, but also energy storage, or the

production of fat. Women need about 700 mg per day, which you can find in dairy, meat, fish, eggs, beans,

and whole grains.

Potassium - Potassium is a mineral that affects fluid balance, heart activity, normal body function, muscle

contractions, and the nervous system. Most women need 4.7 grams per day, and can find it in potatoes, orange

juice, soybeans, bananas, tomato juice, plus, and apricots. If you choose to add exercise to your daily schedule,

potassium is also useful for reducing muscle aches.

Sodium - Sodium is a mineral that most people already get more than enough of in table salt and salted foods.

Women only need about 1.5 grams per day to regulate and maintain blood pressure and volume, regulate the

transmission of nerve pulses, help with nerve function and heart activity and various other internal functions.

Sodium is readily found in anything with salt such as canned soups, table salt or bacon.

Selenium - Selenium boosts anti-oxidant activity, which directly boosts your appearance through fighting free

radicals and helps to regulate the thyroid hormone, which can help to control your weight. Many studies are

also showing that selenium is important for preventing multiple diseases. Selenium is present in cereals such

as corn and wheat, Brazil nuts, walnuts, pork, poultry, eggs, shrimp, halibut and other similar foods. You need

about 55 micrograms per day.

Zinc - Zinc affects your immune system, your healing, development, hair growth, taste and smell sensitivity;

DNA synthesis, and the production of more than 100 enzymes in the body. Women only need about 8mg per

day, but while it is plentiful in many vegetables, the body does not always absorb it. You can eat zinc rich

foods such as oysters, beef, turkey and cashews, lean meats, yeasty whole grains and low-fat dairy.

Each of these vitamins affect your health, which eventually affects your looks. Some vitamins directly affect

your appearance in the form of the luster or your hair, the whiteness of your teeth and eyes or the health and

elasticity of your skin.

You might also quickly notice that if you eat a balanced diet with leafy greens, plenty of vegetables, beans,

legumes and a variety of meats, then you already get most of the vitamins and minerals you need. With that

in mind, you should only take supplements for vitamin D and calcium if you don’t consume a lot of dairy and

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supplements for anything else if you cannot get it for various reasons (such as being allergic to the main source

of the nutrient).

A healthy diet can make a world of difference to your health and appearance and macro and micronutrients

play a big part in helping you to appear ‘healthy’. By following your DVA and getting enough vegetables and

water, you will quickly see a difference in your skin, hair, eyes and nails.