A former model and television presenter, nutritionist and author of The Healthy Skin Diet ($36.99 from Exisle Publishing), Karen Fischer knows a thing or more about looking good. As her website states, her philosophy is Health Before Beauty – and here she dishes some of her healthiest beauty tips.

Why did you write The Healthy Skin Diet?

I grew up suffering from dermatitis, psoriasis and pimples, which would come and go and I had no idea why. However, when I passed on my ‘bad skin’ genes to my daughter, who was born with eczema (inflamed and terribly itchy skin which would bleed as she constantly scratched it), I decided to do some research into skin health. I found lots of useful information that later became The Healthy Skin Diet.

What’s your favourite part of the book and why?

I love the chapter ‘How to be beautiful’. It’s a guide to cultivating inner beauty, self-confidence and charisma. Three very attractive qualities that anyone can create with a little know how.

What was the most interesting thing you learned while researching?

There is so much scientific research on skin health available but no one has put all of the information together so the general public, with skin problems, can use it. Such as ‘families who consume margarine on a regular basis are more likely to have children with eczema’. Of course there are other factors that contribute to eczema so I’ve put them all together so people can get all the facts.

If there’s one thing you want readers to take away from it?

That healthy food can be tasty and I hope people make the recipes a part of their daily life.

What are the best things you can eat and drink for your skin?

The top beauty foods are fish and linseeds (or flaxseed oil) because they contain omega-3 which can literally moisturise your skin from the inside out (but only if you concurrently reduce saturated fat intake as they both compete for absorption). Dark leafy greens such as rocket and baby spinach thin the blood and supply nutrients for a more evenly toned complexion. Water is also vital and you can make it even better for your skin by adding a teaspoon of fresh lemon or other alkalising liquids such as apple cider vinegar and liquid chlorophyll. Soy lecithin granules are great because they make fats water soluble – useful for people who have trouble digesting the good fats such as omega-3 supplements.

And the worst?

If you have cellulite, acne, eczema, rosacea or dry skin then dairy products are problematic – scientists reason this may be because of the bioactive hormones in milk and naturopaths say that dairy thickens lymphatic fluids, making waste removal a slower process. However, the results speak for themselves. Reducing saturated fat intake can also be beneficial as it contains a substance called arachidonic acid, which can be used by the body to make inflammation (eczema, psoriasis, pimples). And lastly, junk food and sugar can mess with your blood sugar levels and this can cause skin problems but the occasional treat is okay.

What are your top five health tips?

1. Think green. Eat two handfuls of dark leafy greens every day. You can have a salad or a side of baby spinach leaves, steamed broccoli, silverbeet and Chinese greens.
2. Moisturise your skin from the inside out. Eat fish twice a week. Have linseed meal (ground linseeds/flaxseeds) or flaxseed oil twice a week.
3. Be a hat person. The easiest way to slow down the ageing process is to simply wear a hat and apply sunscreen when you go out in the sun.
4. Think beautiful thoughts to reduce your stress levels. Stress simply ruins your skin so you want to reduce its damaging effects as often as possible. The most effective way to cope with daily stress is to spend some time
focusing on your good attributes, your strengths and your beauty.
5. If you crave junk food set yourself limits. Have one junk food day each week, for example, call Sunday ‘Sweet Sunday’, where you’re allowed to enjoy sweet treats and have dessert without feeling guilty afterwards.

The biggest health crime you see women committing?

Skipping meals to stay in shape is a huge (and common) mistake as it does not assist with long-term and sustained weight loss. Skipping meals slows down your metabolism, making weight gain more likely as you get older (this is why some people say they diet but they never lose weight). It’s vital to eat breakfast, lunch and dinner to keep your metabolism working for you so you look and feel good as you get older.

What’s the biggest health myth out there?

It’s a myth that the high protein, low carb diet is good for you. It is good for weight loss, however, its documented side effects include acne and loss of periods, resulting in temporary infertility (this does not happen to everyone mind you). The great news is, carbs can be good for us as long as we choose the wholegrain or low GI varieties such as grainy breads, rolled oats, brown and basmati rice and wholemeal pasta.

What’s the question you’re most often asked?

Since having my baby five months ago I get asked ‘How did you get back into shape so quickly after having a baby?’ I guess it’s because my general diet is foods from The Healthy Skin Diet because I need to keep my skin looking good. And I do my physio exercises every day, which are the exercises given to me by the hospital to help recover from labour. Now I also do 15 minutes of soft sand jogging to help tone my legs.

What’s an example of your own daily menu?

Breakfast: a glass of water with liquid chlorophyll; large bowl of porridge with soy milk, frozen raspberries, ground flaxseeds and honey.
Lunch: Burgen Rye sandwich with avocado, tinned quality tuna, cup of rocket, Tasty Salad Dressing (from the book) and red onion. Water, throughout the day.
Afternoon snack: grainy crackers with avocado or rye toast with sugar-free berry jam and a cup of tea (all rich in antioxidants).
Dinner: Baked salmon served with brown rice and a tasty salad (rocket, grated carrot and apple, raisins and toasted sesame seeds - Tasty Antioxidant Salad). Dessert: I usually have fruit such as mango, apple and mandarin (whatever is in season).

Any guilty pleasures?

As I’m usually very healthy I hardly ever feel guilty about having an occasional treat. Sometimes I have dark chocolate (Lindt 70%) and desserts such as rhubarb crumble or carrot cake. My dessert recipes have less sugar and good quality ingredients so they can be enjoyed at any time.

What’s the best thing you’ve done for your health?

I’ve made ‘friends’ with salad. Once I learnt how to make it taste good it was much easier to enjoy. Dark leafy greens are essential for beautiful skin because they thin the blood, enabling nutrients and oxygen to travel rapidly to the body’s outermost layer. This makes salad wonderful for the complexion.

What’s your exercise routine?

Twenty minutes of stretches/physio exercises four times a week (at home); 15 minutes of soft-sand jogging three times a week – it’s wonderful for the butt.

What’s your daily beauty routine?

In the morning I shower, then apply moisturiser, sunscreen and minimal make up. In the evening, I cleanse with almond oil and apply moisturiser.

What do you do on a weekly basis?

Steam my face with the Dr. Hauschka Organic Cotton Compress ($26 from Adore Beauty) - it helps relax the facial muscles too; exfoliate my skin with a gentle scrub or Natralia Nourish Exfoliation Cloth ($14.95 from Natural Health Organics) and have a relaxing bath. I also apply Dr. Hauschka Skin Care Moisturising Mask ($90 from Adore Beauty) regularly.

Your top five beauty tips?

1. If your hair looks oily and you don’t have time to wash it, apply a small amount of body powder to your scalp to disguise the oil.
2. Wear sunscreen to prevent premature ageing.
3. Wear a hat every day, your face will thank you when you’re 50 and not sun-damaged.
4. Wear natural-looking rose-coloured blush on the cheeks to give your face a healthy glow.
5. Don’t over-cleanse your skin. Your skin should never feel dry and ‘squeaky-clean’ after cleansing. Use a gentle cleaner that does not contain sodium lauryl sulfate or sodium laureth sulfate.

What will we always find in your bathroom cabinet?

Sun Sense Toddler Milk sunscreen, lots of Dr. Hauschka skin products and make up, contact lense solution (I’m short-sighted) and Epsom salts and rose oil for the bath. In the shower, Grahams Natural shampoo and conditioner and a pumice stone for keeping the feet looking smooth.

And finally, any other inner-beauty tips?

As I mention in the chapter ‘How to be Beautiful’, focus on your own strengths and positive attributes (not other people’s). This can help you to avoid being jealous and unnecessarily competitive which can end up killing your self-confidence. Expand your definition of beauty to include all shapes and sizes. Imagine you are already beautiful and as you glance in the mirror each day, look for beauty, not faults.