Feed Your Face: Dr. Jessica Wu Offers Skin Care Tips, Celeb Secrets

Feb. 2, 2011 — -- Dermatologist Dr. Jessica Wu explains how her diet improves your skin by eliminating blemishes and reducing wrinkles.

In the book, Wu shares celebrity skin secrets and reveals how a well-stocked pantry can actually promote better eating habits.

Read an excerpt from "The Feed Your Face Philosophy" below or click here to check out her website.

The Feed Your Face Philosophy

Not long ago, during a routine checkup, one of my regular patientsmarveled at the fact that I basically wear fitted skirts andsky- high stilettos day in and day out. It's not that she's not intofashion— Maggie has a closet full of designer duds and a truckloadof Manolos and Jimmy Choos. She's even hired a stylist to help hernavigate the trendy boutiques of Beverly Hills— she just can't pull an outfittogether on her own. Her unor ga nized and overfl owing closet had becomeoverwhelming, so every day (and I do mean every day) she reaches for theexact same thing: jeans and a plain white tee. (Luckily, she lives in Malibu, aplace so casual that people wear jeans even to church.) Th e thing is, I totallyget Maggie's predicament, because the way she feels about her closet is theway I used to feel about my pantry.

I've never been much of a cook (much to my mother's disappointment),and 12- hour days at the office leave little time to prepare gourmet meals.Before, I'd do my grocery shopping at the end of a hectic workday, with agrowling stomach and dwindling patience. I'd rush in, grab what ever wason sale, and get out as quickly as possible. And when I was really busy (likeduring awards show season, when I'm on every actress's speed dial), the grocerieswould get shoved into the pantry according to the way they werebagged at the store— randomly.

The Feed Your Face Philosophy

Food got lost in the back of the cupboard. I always managed to forget what I'd bought. And I'd end up reaching formy favorite (and sometimes least healthy) snacks— my old standbys, thejeans and T-shirts of my pantry. What I've learned is that when I do takethe time to shop and can come home and put everything away properly, Iend up eating better. No desperate handfuls of potato chips to satisfy amidday craving, no cold cereal for dinner because there's just nothing elseto eat. (I also discovered that if you plan your meals ahead of time, you canmake the best use of what's already in the pantry and waste less food—which means more money left over for shoes or what ever you'd rather beshopping for!)

Th e Feed Your Face Diet is the culmination of everything we've talkedabout in the previous eight chapters— how to minimize fine lines andwrinkles, boost UV protection, fuel collagen production, heal acne, reduceinfl ammation, and soothe rashes— organized into a month-long meal planthat takes the fear and stress out of eating for healthier, more beautifulskin.

Starting on page 263 you'll find 28 days' worth of breakfast, lunch,dinner, and snack suggestions. Every meal is easy to prepare and has beendesigned to provide a balance of antioxidants (to fight free radicals), protein(to fuel collagen production), omega- 3s (to soothe inflammation),and lycopene (for UV protection). While the Feed Your Face Diet willbenefi t all skin types, I've gone ahead and made some necessary adjustmentsfor certain skin conditions in particular, such as reminding you toavoid dairy if you're pimple- prone, adding more soy if you're worriedabout fi ne lines and wrinkles, or avoiding gluten if you suff er from stubbornrashes.The meal plan, however, is merely a way to put the Feed Your Facephilosophy into practice— it's designed to take the guesswork out of decidingwhat to eat, not to tell you what you have to eat. (After all, you'lleventually graduate to preparing your own face-friendly meals.) If youdon't like, say, tofu, swap it out for another lean protein such as chicken.Likewise, if you don't care for broccoli, choose a different green veggieinstead. And if you love the chocolate smoothie (on page 269), feel free tomake it your new go- to breakfast. Don't be afraid to be fl exible. Just makesure that you replace any foods you don't like with other healthy proteins,whole grains, and vegetables. (So swap brown rice for quinoa or couscous,not white rice.) Otherwise you might not be getting enough calories, and you'll wind up rummaging through your pantry at two in the morning.Never a good idea.

The Feed Your Face Philosophy

And here's the best part of the Feed Your Face Diet (if I do say so myself):You don't actually have to cook anything if you don't feel like it or if you justdon't have the time. Believe me, I've had nights when the idea of preparingdinner made me break into a cold sweat. Th at's why the majority of thesemeals can be assembled from the hot and cold bars at quality grocery stores,like Whole Foods. And if you're picking up dinner, rather than fixing ityourself, the same principles apply: If your grocery store is out of brown riceor the salad looks wilted, choose a diff erent whole grain or vegetable. For thedays when even that's too much work, I've also included the Feed Your FaceRestaurant Guide, a listing of the healthiest meals from twenty of the country'smost popular restaurants. (Besides, you shouldn't have to sacrifi ce yoursocial life to maintain great skin.)

While you can continue to use the meal ideas in the Feed Your Face Dietlong after the initial 28 days, at some point you'll be ready to graduate tomaking your own meals. Th at's why I've given you loads of help stockingyour pantry, fridge, and spice rack. We'll go over the ingredients you need towhip up the meals in the Feed Your Face Meal Plan, but keep these essentialitems on hand and you'll be able to create your own face- friendly dishes, too.I've also listed some of my favorite snacks and food brands (where- to- buyinformation for these as well as all the products mentioned in Feed Your Faceis located in the Resource Guide) as well as tips from some of my celebritypatients (so you'll know what the stars really snack on when they're killingtime in their trailers).

For smooth, clear skin and a healthy, sexy body, here's what you shouldFeed Your Face.

The Feed Your Face Philosophy

Stocking Your Pantry

The pantry is where you'll fi nd the core ingredients of any healthy meal, butit's also the place where half- eaten boxes of stale cereal and mystery cannedgoods go to die. Start by cleaning yours out. Toss (or donate) all that processed,sugar- fi lled, nutrient- free junk (like Doritos, Oreos, and HamburgerHelper) and anything else that's been in there longer than you can remember.Th en stock your pantry with these face- friendly staples:

Cooked and Canned TomatoesTomatoes are packed with the antioxidant lycopene (for extra UV protection),and I keep every variety in my pantry. Sun- dried tomatoes are great inomelets or pasta, while jarred, low- sodium salsa gives baked chicken a kick.(Desert Gardens Five Chilies Salsa and Pace Pico de Gallo have less sodiumand sugar than many prepared salsas.) In fact, when I'm headed on vacation,the two most important things in my suitcase are a bathing suit and tomatopaste. Th ree tablespoons every day at lunch— mixed into marinara sauce oron top of a pizza, not smeared on your face— helps protect against sunburn,so I come home to L.A. with a golden glow rather than looking like a lobster.Aim to incorporate tomatoes in at least one meal a day (it's surprisingly easywhen you think about it), and you'll help protect your skin from sun spots,freckles, and premature wrinkling.

CELEBRITY SKIN SECRETS—

Marina Sirtis's Kokkinisto

OK, I'll admit it. I am a total Star Trek nerd. So when I fi rstmet Marina Sirtis (a.k.a. Deanna Troi), I kind of geeked out.

The Feed Your Face Philosophy

Born in London to Greek parents, Marina grew up eating amostly Mediterranean diet and tons of tomatoes— which is probablywhy she looks 15 years younger than her actual age. She waskind enough to share her family's recipe for Kokkinisto, a traditional Greekdish made with tomatoes and meat. Try it!

INGREDIENTS:

Feed Your Face in Action

11/2 to 2 pounds leg of lamb or lamb shank

1 yellow onion, chopped

1/2 cup olive oil

1 cup dry red wine

1 can stewed tomatoes

1 tablespoon tomato paste

2 bay leaves

1 cup water

Salt and pepper to taste

2 or 3 russet potatoes,

peeled and chopped

1/2 cup peas

2 cups spinach,

cleaned and dried

Kokkinisto is traditionally prepared with lamb (shoulder chops or cutlets),but you can substitute beef or chicken. Cut the meat into individual portions(larger than bite- size).

In a stockpot, sauté the onion in 2– 3 tablespoons of olive oil until tender.Add the remaining oil and brown the meat on both sides. Add wine and stir.Add the tomatoes, tomato paste, bay leaves, salt, and pepper. Cover and letsimmer until the meat begins to soften, 30– 45 minutes. (Add water as neededif the sauce begins to dry.) Add the remaining vegetables and simmer until themeat is tender and the sauce is reduced and thickened.

Serves 2– 3

The Feed Your Face Philosophy

Grains, Nuts, and Seeds

Whole grains, which are lower on the glycemic index than refi ned grains andcontain loads of essential nutrients, are an important staple in any diet. Servea small scoop of brown or wild rice (instead of white rice) alongside fi sh andveggies or try quinoa, a protein- packed grain that's similar to couscous. Fora quick and easy breakfast, keep plenty of slow- cooking or rolled oats onhand (rather than instant oatmeal). Don't worry— despite their name, slowcookingoats can actually be prepared in a jiff ; Christine and Rob's brandoatmeal (so tasty that it repeatedly sells out at the uber- trendy restaurant insideBarneys New York) can be cooked in as little as fi ve minutes. Th at'skey— I know, because I don't have time to stir a pot of oatmeal for thirtyminutes while I'm trying to get ready for work. And when it comes to snacking,you can't beat whole- grain crackers and hummus. I especially like KashiWhole Grain TLC Original 7 Grain crackers (available in handy singleservingpacks), Triscuit Low Sodium Whole Grain crackers (which have noadded sugar), and Ryvita crackers, which are ridiculously crunchy and absolutelypacked with fiber.

For sandwiches and wraps you can go with 100 percent whole- grainbread or check out sprouted grain bread. Unlike foods made with refi nedfl our, sprouted grains are allowed to sprout (that is, germinate) before beingturned into bread. Sprouted grain products— such as Ezekiel bread, availableat Whole Foods, Trader Joe's, and health food stores— are fl ourless(though not gluten- free), low- carb, low on the glycemic index, and availablein a variety of forms, including hamburger buns, En glish muffi ns, andeven pasta.

If you suffer from rashes (especially eczema or psoriasis), you'll want toavoid gluten, a protein found in such grains as wheat, barley, and rye, whichmay contribute to inflammation and aggravate itchy, flaky skin. You stillneed plenty of whole grains in your diet, however, so get to know the glutenfreeaisle in your grocery store. You'll find gluten- free bread, waffle and pancakemixes, granola, and cereal, as well as gluten- free soy sauce and saladdressings. Mary's Gone Crackers makes delicious whole- grain, wheat- freecrackers with no added sugars— great for snacking or alongside soup or asalad at lunch. You should also aim to incorporate more naturally gluten- freegrains in your diet such as corn, flax, brown rice, millet, and quinoa.

Nuts like almonds, walnuts, and pecans are loaded with omega- 3s, magnesium,vitamin E, and other nutrients, but they're also full of fiber so they'llkeep you feeling fuller longer, which is one of the many reasons that nuts—paired with dried fruit for a burst of sweetness— are one of my favoritesnacks. Nuts are high in fat, so you do want to limit yourself to a small handful.(If you're eating nuts with dried fruit, that's a small handful total, not ahandful of each.) I'm also addicted to Yumnuts roasted cashews (the sea saltfl avor is my favorite). They have less sodium per serving than most candybars and contain only three ingredients: dry- roasted cashews (no oil!), seasalt, and gum acacia (a natural tree resin for texture). Plus, they come in aresealable package you can toss right in your purse. Natural nut buttersmake an equally excellent snack when spread on whole- grain or sproutedgrain bread or alongside a piece of fruit, but stay away from Jif, Skippy, andother brands that contain added sugar, high- fructose corn syrup, salt, andother additives. Instead, try Justin's Almond or Peanut Nut Butters, or Adam's100% Natural Unsalted Peanut Butter (creamy or crunchy), which ismade entirely from peanuts and contains no added sugars, salt, or oil.

If you're concerned about the appearance of fine lines and wrinkles, addBrazil nuts to your diet. Th ey're one of the richest dietary sources of the antioxidantselenium (1 ounce, or about a handful of nuts, provides about 1000percent of your Daily Value), which is essential to preventing the breakdownof collagen. (Th ere is such a thing as too much selenium, though, so youdon't want to overeat Brazil nuts.) You might also try soy nuts, which areroasted soybeans; they have a taste and texture similar to peanuts.

The Feed Your Face Philosophy

Seeds, including sunflower and fl axseeds, also provide a range of nutrients. Flaxseeds in par tic u lar (also known as linseeds) are an excellent sourceof omega- 3s, but they must be fi nely ground for your body to absorb thenutritional benefi ts. Buy it premilled or use a coff ee grinder to do the millingyourself. Sprinkle fl axseeds in smoothies, oatmeal, or yogurt for an omega- 3boost.

CELEBRITY SKIN SECRETS—

Christa Miller's Homemade

Trail Mix

In between takes on the set of Cougartown, Christa Millersnacks on homemade trail mix. Combine pumpkin seeds, sunflower seeds, and pistachios with a splash of maple syrup and a pinchof sea salt. Roast at 300° for 20 minutes. Add dried cherries (with noadded sugars).

Whole- Grain Pasta

Switching white pasta for whole wheat pasta doesn't have to aff ect your tastebuds, but it will aff ect your blood sugar— for the better. Until recentlywhole- grain pastas were mostly grainy, gummy, and unappetizing. But thesedays, delicious good- quality whole wheat pastas are widely available. Don'tbe fooled by multigrain or fortifi ed varieties, however, which are just mixturesof refi ned grains with added vitamins and minerals. Whole- grain isstill the best. Try Barilla whole- grain pasta, which contains whole wheatfl our to help with digestion and whole oats to stabilize blood sugar. I alsolike 365 Everyday Value Organic Whole Wheat Pasta (from Whole Foods),which is high in fi ber and protein. Remember that all pastas should becooked al dente, or slightly fi rm— overcooked pasta breaks down morequickly in the body, causing your blood sugar to spike more rapidly. If youprepare your pasta the night before (for pasta salad, for example), be sure torinse in cold water to stop the cooking pro cess; otherwise, the pasta will continueto cook even after you've placed it in the refrigerator. And rememberthat pairing your pasta with a protein (such as lean chicken) will curb bloodsugar spikes even more.