Table of Contents
Acknowledgments 7
Introduction 8
Quick Guide to Managing Acne 10
Part 1 Understanding Acne
Chapter 1 What Is Acne? 12
Acne in a Nutshell 14
Types of Acne 14
Types of Pimples 16
Types of Acne Scars 19
The Psychology of Acne 21
Chapter 2 Why Do I Have Acne? 24
Predisposing Factors 24
Associated Conditions 28
Stress 30
Chapter 3 Does Diet Play a Role? 38
The Sugar Connection 40
The Dairy Dilemma 47
Additional Perspectives on Diet 49
Part 2 Managing Acne
Chapter 4 Conventional Treatments 56
Antibiotics (Oral and Topical) 57
Birth Control Pills 58
Isotretinoin 60
Testosterone Blockers 61
Topical Retinoids 62
Exfoliators: Chemical and Mechanical 64
Sun Protection 67
Chapter 5 Natural Skin Care 69
The Oil-Free Myth 70
Non-Aggravating Skin Care 71
The Basics of an Acne Skin-Care Regimen 75
Natural Products 76
Chapter 6 Dietary Triggers for Acne 81
Hidden Sugars 82
Dairy, Egg and Gluten Sensitivities 86
Healthy Diets That May Worsen Your Acne 91
Chapter 7 Normalizing the Gut and Hormones 94
Resolving Constipation 96
The Gut-Brain-Skin Connection 98
Balancing Hormones 100
Chapter 8 Stress Management 106
Physical Stress 107
Chemical Stress 111
Mental-Emotional Stress 114
Chapter 9 Acne and Emotions 122
Anger 123
Self-Criticism 127
Part 3 The Vibrant Skin Diet Plan
Chapter 10 Getting Started 134
Diet Design 135
Preparing for the Vibrant Skin Diet Plan 139
Timeline 144
Foods to Avoid 146
Foods to Incorporate 160
Importance of Fats and Protein 173
Chapter 11 Additional Skin Support 174
Skin-Boosting Foods 175
Skin-Boosting Herbs 180
Additional Nutrients to Support Clear Skin 182
Diet Guidelines 186
Vibrant Skin Diet Plan to Settle Acne 189
Vibrant Skin Maintenance Diet Plan 191
Part 4 Vibrant Skin Meal Plans and Recipes
Using the Meal Plans 198
Week 1 200
Week 2 202
Week 3 204
Week 4 206
About the Nutrient Analyses 208
Breakfasts and Beverages 209
Appetizers, Snacks, Dips and Sauces 221
Soups 245
Salads 261
Vegetarian Dishes 277
Fish and Seafood 297
Chicken and Turkey 313
Pork, Beef and Lamb 333
Side Dishes 349
Contributing Authors 368
References 369
Index 375