The writer and publisher of this programme cannot be held liable for any errors or omissions, or action that may be taken as a consequence of using it.

Taking part in the programme is at your own risk.

ACNE RESULTS

My name is Kathleen Game. I am 55 years old. I am not professionally qualified, ie not a doctor, nurse or nutritionist. I have had acne since I was 14 plus cystic acne since I was 16 and have managed to reduce my acne over the years through different remedies. I will update this website as I come up with new results and any amendments. I will put the date before anything new or amended. I am now post menopause. You might think that my skin would clear now that my productive system has virtually stopped. No such luck. I still have breakouts when I don't adhere to my successful results or if I am in a stressful job. I think lessening acne is a combination of things – stress, diet, conditioners (hair or fabric), soap, detergent, deodorant, man-made fibres, emotions and lack of aerobic exercise. I find with the vegan and no dairy diet that my spots are not so visible. I've got a lump under my jaw that can't be seen. Before I had a lump on my back. It's better than having red spots on my face which I had before. I think it helps to vary your diet. I am now on the non-dairy diet.

This programme may help people with other skin problems such as rosacea, eczema, psoriasis. There is a treatment for psoriasis – you are exposed to light rays. Ask your doctor about it.

I update this website occasionally so you will need to read again if you come back to it after a while.

Non-Dairy Diet

Cut out flavoured crisps and only having ready salted crisps.

I have stopped having green vegetables so I don't get as much wind as I did on a vegan or balanced diet. I have tomatoes, peppers, corn on the cob, potatoes, cauliflower, squash or swede but mostly carrots cut thickly.

I have stopped using the vegan diet and now just cut out dairy foods. I did not think I could stand cutting out dairy foods but I have done. This involves giving up milk of any kind; so none in tea or coffee, black tea is nice if it is not too strong, black coffee is okay. You also need to give up spreads of any kind including low fat spreads and butter, chocolate, cheese of any kind, yoghurt, cream, desserts made with milk ie trifle, custard, white sauces. I can't think of any others. It sounds harsh but you can now eat meat, eggs, bread. Instead of spread you can cook in water ie: eggs can be poached and onions can be boiled on a low heat for half an hour. I'm not sure whether soup and gravy (also cornflour in gravy) cause or worsen acne. I would not have fried food still. You will need to have porridge for breakfast made with water. You could have dry toast or with jam on it – Bonne Maman are good. Store in the fridge. There is information on how to cook porridge in Meals and Snacks, Breakfast below. There is a calcium list of foods under A. Diet. Dairy foods provide a lot of calcium for muscles and bones and the list will show what other foods contain calcium. I have apples, oats and carrots regularly so that should help. Don’t have flavoured crisps, I just have the ready salted. Monitor offal foods, I found sausages made my skin a bit worse. You still need to watch fizzy drinks, ready made meals (except fish and curry ones, roast potatoes, sauces including mayonnaise, peanut butter, Vegemite and Marmite, biscuits – may need to have organic biscuits.

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Testing

Test each result I have outlined below one by one to see if your acne clears before going on to the next one (this is important as you need to know what is causing your acne as well as reducing it). Test each one for a month. I have explained how to test drinks and foods in point A. - Diet . Your acne could be caused by a combination of my results rather than just one. I still adhere to most of them.

A summarised list follows – 1 to19. The detailed list follows the summarised list - A to H.

This website has 21 printed pages. I would suggest you print this information as it is very detailed.

1. You have a choice of three diets. One is a no dairy diet (as above), a vegan diet (which is very strict and is the one I used to use but found it was too restricted) or a balanced diet which is not so effective. The two main elements that I am trying to lessen is oil and sugar in the body.

Vegan Diet

Give up chocolate and sweets but you can have plain ready salted crisps (not flavoured) and fresh plain cakes like doughnuts, croissants, scones, fruitcakes, Danish pastries -no icing (I'm not sure about manufactured cakes ie Mr Kipling), and not cream cakes. If you have biscuits, change them to organic biscuits. Try to avoid anything sweet, like jam.I have also lost weight with this diet. Fresh vegetables (not frozen) (preferably organic) – how to cook vegetables is in the Meals and Snacks sections at the end) plus no dairy (including no low fat spread), bread or meat or fried food but you can have oven chips instead of fried foods. No Marmite or Vegemite as they have yeast in them. No soup. No gravy. If you feel you are getting low on energy snack on natural nuts.

Drinks – you can have cordial – Sainsbury's pink grapefruit be good to yourself High Juice is good. You may be able to get away with the Robinson No Added Sugar Summer Fruits which is a bit sweet. Fruit juices are very good. I don't think fizzy drinks are good. Bottled water is better than tap water.

For breakfast I have porridge (Quaker Oats Organic tastes best) (how to cook is in the Meals and Snacks – Vegan Diet section at the end under Breakfast) made with water (which lessens cholesterol in the body which is good for acne) – I now put sugar on it – tastes better. My spots do not seem worse for it. Or Alpen with warm water and a cup of decaffeinated black coffee with half a teaspoon of white sugar. (I now have Alpen made with hot/warm water as a snack when I need or want some sugar). You need to get the porridge stuck to the pan off with water. You can do it with cold water or for ease use the hot water from the kettle cooled with a little cold water.

For lunch – I have six Carrs Melts savoury biscuits snapped in half with sliced tomato and cucumber on top – you can try black pepper on this, a banana, an apple and then a cup of coffee and two organic biscuits (ordinary biscuits are not good for acne).

For dinner I have fresh vegetables – which are tasty when properly salted (a liberal sprinkling of low sodium salt in cooking water to be boiled in saucepan and then another liberal sprinkling of low sodium salt on the vegetables when ready to eat on the plate and roll the vegetables around for the low sodium salt to spread out evenly) which always includes a boiled medium size potato and a small potato (contains protein) and tastes good with low sodium salt, a green vegetable such as fine beans (beans have protein) or courgettes and a root vegetable such as swede, butternut squash or cauliflower. I add two quarters of a tomato within 10 to 20 minutes of the end of cooking the vegetables. You can try sprinkling a small amount of mixed herbs over the vegetables. I also tried black pepper but that was not so nice. I found that with organic vegetables I didn't need to add any salt.

For dessert I have fresh fruit such as red or green grapes with strawberries or melon. I have explained how to prepare the melon in the Meal and Snacks sections right at the end of this document under Dessert. Then I have black tea or coffee and a couple of organic biscuits.

When I occasionally eat out I have what I want to eat and go off the diet which usually results in my skin getting a bit worse.

You can make up your own diet excluding sweets, chocolate, fried food, dairy, bread and meat.

Because the diet is restricted I have included a list of foods that contain calcium (which you need in your diet – healthy bones) (see list of calcium foods under point A – avoid the ones that are not included in the vegan diet ie eggs, herring, mackerel, molasses, salmon and yoghurt). Also a list of foods containing Vitamin D which is needed to absorb calcium

- again avoid the ones not included in the vegan diet ie cod liver oil, fish, eggs and dairy foods.

There is also protein (which you need in your diet – builds and repairs body) in natural nuts, potatoes, peas, beans, runner beans, fine beans, unpolished cereals, wholemeal and lentils. You could buy yourself a packet of natural nuts (not roasted) to top up your protein intake especially if you feel low on energy.

See point A below for more on the vegan diet. If your skin gets itchy from less fat in your body see points B, C, D and E below of this list which should relieve any itching.

Balanced Diet

I have also included details about a balanced diet as an alternative but is not as effective. It should lessen the fat in your diet. Less dairy foods. I have tested various foods. See point A – Diet below (A Balanced Diet) after the calcium and iron lists. If your skin gets itchy from less fat in your body see points B, C, D and E below of this list which should relieve any itching.

2. Soap and Detergent - my acne occurs or gets worse if it comes into contact with soap or detergent. Don’t use soap or gel or bath creams or bubble bath – just water to wash. Also don’t use face, hand or body creams. They get into your skin and your system. An existing spot or spots tend to be worse in the evening and calm down in the morning. More about Soap and Detergent in point B below.

3. Shampoo and Conditioner - Change your shampoo and conditioner to one that does not have detergent in it. Most shampoos and some conditioners do have detergent in them. More about this in point C below.

4. Washing fabrics - to wash my clothes I use eco-balls from www.ecozone.co.uk . This is used to wash your clothes instead of using detergent and conditioner. My acne gets worse when I use detergent and conditioner. The eco-balls cost £35 but last about four years and they do save on buying detergent and fabric conditioner every couple of months or so. I do also use Surcare washing liquid for sensitive skins which is non-bio and unperfumed (do not use conditioner – not good for acne) sometimes in the next wash when I think the current wash is not as clean as I would like. Surcare is expensive, so the eco-balls save me money as well. They are both very good for clearing spots on your back if used in conjunction with each other. Eco-balls are very good for relieving itchy skin. It cured my contact dermatitis on my hands. See point D below.

5. Man-made fibres – try to wear cotton rather than man-made fibres against your skin, such as nylon, polyester, viscose, satin, silk. More about this below in point E. I find that pressure points can cause acne. I use earphones at work because I audio type and often get spots where the phones come into contact with my ears. I’ve managed to get some lighter pressure ones but still it happens now and then that I will get a spot there.

6. Exercise - do a 10 minute jog or 20 minute brisk walk (jogging is better) or walk/jog (walk then jog alternately) when you can. The only exercise I do is walking here and there, sometimes for 40 minutes with a little jog when I can and an hour's extreme exercise ice-skating on a Sunday for an hour with jumps and spins and including a 15 minute lesson – not that I expect you to do that. The walk/jog can take a month or two to kick in as regards relieving acne. It is aerobic exercise which means your system moves around your body more quickly and prevents any stagnation, your metabolic rate increases and your blood has more oxygen in it. Also lack of exercise can cause dry skin and if you use hand and/or body creams, this gets in your system and makes your acne worse. Make sure you wear good trainers that are designed for jogging. Find some things you like doing – evening dance classes are good exercise. If you are busy at home, take breaks in between when you can so that you relax. (relaxation is important also). More about this below in point F.

7. Smoking - give up smoking. Not easy I know but once you start feeling healthier it can motivate you to give up. I did it when I was 30, mainly because I was getting ill every winter with a bout of flu which I did not get before I started smoking. Also it got too expensive. Hypnotism is a good way to give up. I also started to have a cigarette each hour which meant that I had a cigarette to look forward to in that hour. I cut down to 12 a day and eventually gave up because I was got more used to not smoking.

8. Topical treatments - steer clear of acne ointments. Too creamy and too oily. The alkaline ones are too drying. If your skin is anything like mine, it’s greasy with a dry skin base! I was told I had dry skin when I was a teenager but it has got dryer as I have got older. It is soap that is one cause of your spots worsening.

9. Skin cover - do not use spot cover or foundation. If you feel you cannot do this, try and use one that does not contain perfume. The only one I can recommend is made by Bourjois, called D’un coup de PINCEAU – shade: éclat beige rose because I have reddish skin. Superdrug or Boots sells the range – it does have perfume in it but it does not irritate. I find I need one coat. The last time I used it I let it dry or left it for a few seconds and then patted it and it worked really well.

10. Stress - try to get a job that is near to home and you do not have to commute too far. Too much commuting can cause fatigue and stress. Try and find a less stressful job. I know this is difficult. Try to get a good night's sleep. Your body detoxes overnight.

11. Monthly cycle - females – just to remind you that acne usually gets worse before a period and usually calms down afterwards. Keep to the okay foods (Balanced diet) and if on the vegan diet make sure you keep to the vegan diet especially a week before your period.

12. Vitamin tablets – check they don’t have yeast in them. I don’t take vitamin tablets, you should be getting enough minerals and vitamins from your diet. Vitamin tables could worsen your acne anyway.

13. Recreational drugs – I guess not good for acne. You can feel good from music and dancing, drinking soft drinks and being with people.

14. Alcohol – is okay, but watch draught beer, has yeast in it. Bottled beer seems to be okay. Watch that you do not get depressed or that your energy is lowered. If you feel depressed open a window to get some oxygen and fresh air. If it's cold, put the heater on, at least you are getting some fresh air. Or go out for a walk.

15. Hot liquids - give up hot liquids. Tea, coffee, soup etc. (Confession – I don’t do this any more! – (except I don't usually have soup) but I have left it in, in case you want to try it) If you have trouble with this, cut out the milk first. Put tea bag in cup for a short time – tea is very strong without milk in it. (Update: tea seems to be causing acne, but coffee is okay – needs further testing) Cold drinks with ice cubes in them are much more refreshing. Try and stick to bottled water. Try a cordial - Robinsons High Juice, summer fruits or pink grapefruit – they are not so sweet. My skin on my hands got very dry when I first started giving up coffee and tea etc but they came good after about two months which may have been through exercise – extra circulation. Don’t use hand cream (the fat gets into your skin and your system and can cause acne). You may need to use eco-balls which is no. 4 above if your skin is too dry. I’ve gone back to drinking black tea and black decaffeinated coffee.

16. Saunas are good – if you can get to a sauna it gets rid of all the excess oil through sweating it out, but don’t overdo it ie if you feel unwell or light headed in the sauna. You may be able to eat more of the excluded foods and liquids and cut out some of the other suggestions if you find your acne clears through having a sauna once or twice a week. Also swimming in a swimming pool is good. Swimming in sea water is especially good. Sunbathing is good also but do not overdo it and try not to get sunburnt (which can make acne worse).

17. Squeezing spots – rinse hands first. Put fingers either side of spot and pull sideways. This is more likely to release the water or puss inside.

18. Emotional/Mental Health. See point G.

19. Society. See point H.

Index

A. Diet

B. Soap, Detergent, Deodorant

C. Shampoo and Conditioner

D. Eco-balls (washing fabrics)

E. Man-made fibres

F. Exercise

G. Emotional/Mental Health

H. Society

A. Diet

See point 1. above if you have not done so before.

Vegan Diet - I do stick to the vegan diet as much as I can still, but do go off it occasionally which usually results in my acne being worse. As the diet is restricted, I have listed the foods that contain calcium (which you need for bones and muscles) below, one of which is surprisingly – liquorice. You also need Vitamin D which aids the absorption of calcium which you can get from being in the sunshine. So eating liquorice in the sun sounds good but is limited. If you get white specks in your nails, this is an indicator of low calcium absorption. Eating a lot of tomatoes (although I eat them all the time) can restrict the absorption of calcium. I have listed all the foods I know about that contain calcium and as a separate list all the foods that contain Vitamin D. These are:- (the balanced diet (as opposed to the vegan diet, see point 1) follows this list):-

Calcium Foods from “The Food Doctor” from the Daily Mail

Almonds Flaxseeds (Linseeds) Peaches

Apples Garlic Pears

Apricots Ginger Peas

Aubergine Globe Artichokes Peppercorns

Barley Grapefruit Pineapples

Beetroot Herring Psyllium seeds

Blackberries Kidney beans Pumpkin seeks

Broccoli Leeks Quinoa

Brown Rice Lentils Radishes

Brussel sprouts Liquorice Raspberries

Buckwheat Mackerel Rye

Cabbage Melons Salmon

Carrots Molasses Sesame seeds

Cashew nuts Mung beans Soya beans

Cauliflower Mushrooms Spinach

Celeriac (not celery) Oats Squash

Cherries Okra Sunflower seeds

Chickpeas Olives Sweet potatoes

Dates Onions Tofu

Eggs Oranges Turnips

Fennel Papayas Walnuts

Figs Parsnips Watercress

Wheat

Yams

Yoghurt (which

can worsen acne)

and Vitamin D

Sunflower seeds

Full or low fat Yoghurt (which can worsen acne)

Vitamin D – From Essentials of Modern Cookery – Dora Seton – 1967 – I know it is old but I am sure it still holds true.

Sunlight provides Vitamin D, so just being in the sun would provide this, but don’t overdo it and get sunburnt.

Foods

Cod liver oil (which can worsen acne)

fat fish (fresh or tinned) - presume that would include tuna

herring

sardine

pilchard

salmon

eggs

butter (which can worsen acne)

cheese (which can worsen acne)

milk (which can worsen acne)

Lack of calcium can cause depression.

I am also adding a list of foods which contain iron. If you feel you are lacking energy, you may be low on iron (or protein – see Balanced Diet below). It is prevalent among women that their iron level is low because our diets do not provide enough iron. It is especially common amongst Asian women. Iron produces the redness in blood and provides clotting. Low iron levels could result in heavy periods. Iron provides protection from illness. I have listed the foods which contain iron.

Foods containing iron:

Some of these foods are not good for acne:-

For balanced diet – you should exclude liver, red meat, eggs, cocoa, chocolate, black treacle

For vegan diet you should exclude liver, meat, eggs, black treacle, cocoa, chocolate, feathered game, oysters)

Liver, meat, eggs, pulse vegetables (soya beans, lentils, beans) green vegetables, black treacle, raisons, oatmeal, wholemeal flour, parsley, almonds, watercress, cocoa, chocolate, prunes, apricots, avocados, beetroot, brown rice, brussel sprouts, cashew nuts, corn, feathered game: (ie duck, quail, pheasant), linseeds, peas, pumpkin seeds, quinoa, rye, mung beans, mushrooms, nettles, oats, olives, oysters, sesame seeds, soya beans, spinach, sunflower seeds, tofu, walnuts, wheat.

Balanced Diet – Meals and Snacks follows.

We are all different, feel free to design your own diet. You need a balanced diet to digest well. This consists of protein, carbohydrate and roughage (also known as “fibre”). First class protein is in meat, eggs, and dairy products. Second class protein is found in nuts, pulses (peas, beans and lentils), unpolished cereals, brown flour, potatoes and soya. First class protein is more effective than second class protein, but is not so good for skin because it has a lot more fat or oil in it. Carbohydrate is in bakery foods, ie bread, pastry, cakes, biscuits, wafers, potatoes (starch is carbohydrate, but potatoes are also vegetables), rice and pasta, cereal (also roughage, fibre). Roughage is vegetables (except potatoes) and fruit. Organic vegetables and fruit are best. Try to make your diet as varied as you can including protein, carbohydrate and roughage. A different meal each day would be good but not essential. If you need some information on meals, a “Meals and Snacks” guide follows at the end.

If you decide to restrict your dairy intake see the calcium list above. See also list in relation to iron that follows if you feel tired or run down.

I have set out a list of foods below that I have tested. Try the “okay” foods first to see if the diet works for you. If you want to test your own, you need to test each food by literally noticing when your skin is breaking out or clearing each week or half week ie if you had cornflakes for breakfast, ready salted crisps, ham roll and teacake for lunch, red meat, peas and potatoes for dinner, drank only bottled water, snacked on ready salted crisps and toast and your acne got worse you need to eliminate one the next time you have the same thing. Check my list (which follows) for any not on the okay list – pick one to eliminate, ie I would replace red meat with chicken to test if my skin clears. I usually did only have three different types of meals a week so was quite easy to replace the eliminated food with a trial okay food and have the same meal with the replaced trial okay food the next week. If I didn't fancy the same meals that week I waited until I did. If none or less spots, I’ve picked an okay food – chicken. I make a note of it and then I re-introduce the okay food, have the same meals to check for any breakouts and eliminate another food if more spots occur. If more spots occur then I would guess which food needed to be eliminated and make a note of it. I would guess it would be the semi-skimmed milk in the cornflakes, make a note of it and elimninate it from the next time I had the same meals and foods ie try porridge or Alpen or cornflakes with water or skimmed milk. It is up to you whether you want to still eat foods that make your acne worse, at least you are aware of it.

Make a note each week of what you are going to eat the next week and then note the results. This way you don’t lose track of your testing.

Tailor and test your diet and acne plan to your likes and dislikes – we are all different – I cannot do without crisps – what can’t you do without?

To make it easier and to start you off, I have listed the foods that I have found are okay, the foods that I monitor that are okay short term but may not be long term and the foods that make my acne occur or worsen which I don’t eat at all or rarely. See below.

Only grill, boil, poach, bake or roast – do not fry in vegetable oil.

Do not fry anything except eggs in low fat spread. If you have to fry something (pork can sometimes be too dry to grill) make sure it is in low fat spread not vegetable oil. I used to use light Flora (I'm on the no dairy diet now).

Wipe off any fat left in a grill pan with a kitchen towel (watch you don't burn your fingers) or if a lot, pour into a cup (use oven gloves) and when it has hardened take off with kitchen towel and put in bin. Don’t put fat down the sink drain, it will block it. If pan has food stuck to it and it's difficult to clean, put washing up liquid in it and fill with hot water and leave to soak for about 20 minutes.

There is a bit of calculated guesswork involved in this list. I tested these foods over a week. I sometimes changed them from okay to monitor when I had eaten them over a longer term. I also put foods in the monitor list when it is general knowledge that the food may not be good for your health. Some foods are based on my previous website testing.

OKAY MONITOR RARELY NOT AT ALL

Biscuits (Organic)

Bacon (grilled) Biscuits (ordinary)

Bread Bottled beer Full fat Continental

Bread rolls Butter cream cheese

Cereal (unsweetened) Cakes (not cream) Gateaux Drinking

Chicken(see Meals Cordial Low fat chocolate

and Snacks below) Couscous cottage Full fat milk

Cornish pasties Fizzy drinks cheese Full fat soft

Crisps (ready salted)

but avoid if you can

Fried food in low Low fat cheese Low fat

Eggs Low fat spread mayonnaise Full fat yoghurt

Fish Frozen vegetables Low fat Soup

Frozen peas soft cheese Soya milk

Fruit Hard cheese Low fat Chocolate

Ham Jam yoghurt Gravy

Low fat cream Nuts (plain/roasted) Red meat

Low fat spread Offal (pate, liver, Sweets

Nuts (natural) kidney, faggots etc) Semi-skimmed Marmite

Pasta Oven chips milk (see below)

Pork (Pastry (not too thick) Skimmed milk Crisps (flavoured)

Potato Peanut butter shakes

Pulses (ie beans, Ready made meals Sour cream

lentils, soya) Tomato

(not soya milk) flavouring

Rice (brown is better) Roast Potatoes Tomato sauce

Salami (in chicken fat) Vegemite

Roast potatoes

Toast (in vegetable oil)

Vegetables Sauces (sachet)

organic is better) (jar) (home made)

Vegetarian ready Skimmed milk with

made meals cereal

Wine Sausages

Tinned foods

Tinned vegetables

Tomatoes

White bread

The monitor foods are to be kept to the minimum but it is good to keep your diet as varied as possible.

Drinking bottled still water is much more preferable for your health especially if there is a lot of chlorine in your tap water, but you can drink tap water, cold or hot. Alternatively, you can use tap water for boiling water for cooking purposes and bottled water for cold drinks (with one or two ice cubes – is more refreshing) and perhaps for coffee and tea.

I think organic meat and vegetables give you more vitamins and minerals than ordinary meat and vegetables which have chemicals in them. This stops you being hungry all the time because your body has had what it needs so it does not nag you to eat more.

Buy multi-packs of ready salted crisps, not one big bag or cylinder – I end up eating the whole lot in one go. At least with multi-packs they are in smaller packets.

Porridge – cooked with water and do not add milk after cooked (how to cook is in the Meals and Snacks section at the end) is the best cereal to have because it lessens cholesterol in your body through digestion. Alpen is also a better cereal if with warm water. Unsweetened cereals can have sugar added to them. I think already sweetened cereals make my skin react – must be something to do with cooked sugar. It is better to have toast for breakfast rather than cereal (if you don't have porridge or Alpen), because skimmed milk caused my acne to occur or worsen. It seemed not too bad with cereal though which I could not do without. Toast was not enough for me in the morning. Don’t have a cooked breakfast ie eggs, bacon, sausages.

Take any fat off ham, steak. Pork and lamb are okay. Check that chicken is not loaded with water. You can easily see it when cooking, the water just pours out and the meat is slimy. It is not good for your skin and can cause acne to occur or get worse. You can take it back to the retailer or have it this time but don’t buy it again from the same shop.

Any foods that have micro organisms in them make my skin react - ie yeast (Marmite and Vegemite are yeast extracts), beer (yeast), yoghurt (curd), continental cheese ie camembert, brie, Danish blue cheese (aging process). A lot of ready made meals have some yeast extract so need to be monitored. Although bottled beer which has yeast in it seems to be okay with me, I don’t know about draught beer, bread seems to be okay.

Full fat ice cream is okay for some unknown reason because it has full fat milk in it. Maybe acne has something to do with the temperature of foods.

Fast food – limit to once a week.

Have the okay foods a week before your period. I have a lot of sugar just before and during my period as this prevents the headaches that I get.

Run your fingers from the back of your ear lobes along the crease to just above your Adams apple. If there are small spots sticking out, this shows there are spots on their way. Go back to okay foods to prevent a break out.

If you are with people and they are eating meals which contain some or an excluded food and you really want to eat it – go ahead. I think the depression of not being able to eat it can have an adverse affect on your skin anyway.

A few of my readers said that sugar affected their acne. I would monitor the sugar in your diet as I found sugar did make my acne occur or worsen.

Only drink when you are thirsty. You may get constipated with the diet, in which case have Bran Flakes or bran cereal for breakfast with preferably skimmed milk. Or change white bread to brown bread. Get some exercise.

Foods yet to be tested Tested last website?

or re-tested:-

Coffee, black………………………………no – for now – Monitor

Coffee cake………………………………..no – for now - Monitor

Continental cheese…………………………yes – for now - Not at all

Fast food…………………………………..yes – for now - Monitor

Full fat cream……………………………..yes – for now – Monitor

Full fat soft cheese…………………………yes – for now – Monitor

Full fat yoghurt……………………………yes – for now – Not at all

Hamburgers fried in vegetable oil………….no – for now - Monitor

Hard cheese……………………………...yes – for now - Monitor

Jam………………………………………yes – for now - Monitor

Liver……………………………………..no – for now - Monitor

Low fat Mayonnaise……………………..yes – for now - Monitor

Low fat soft cheese……………………...yes – for now – Monitor

Low fat yoghurt…………………………yes – for now – Monitor

Pickle……………………………………yes – for now - Monitor

Potatoes roasted in vegetable oil………...no – for now - Monitor

Potatoes roasted in chicken fat………….yes – for now - Monitor

Ready made meals………………………yes – for now – Monitor

Red meat fried in vegetable oil…………..no – for now - Monitor

Sauces – home made…………………….yes – for now - Monitor

Sauces – processed (jar)…………………no – for now - Monitor

Soup – carton……………………………no – for now – Monitor

Tea, black……………………………….no – for now – Monitor

White wine………………………………yes – cleared my acne but lowered my energy and gave me depression.

B. Soap, Detergent, Deodorant

Soap, detergent and deodorant on your skin worsens acne and gets into your system.

My acne occurs or gets worse if it comes into contact with soap or detergent. Don’t use soap or gel or bath cream or bubble bath – just water to wash. Don't use any creams – even hand cream, this gets on to your skin and into your system. Have a shower or bath once a day – preferably in the evening and then in the morning wash your face and armpits, or shower twice a day with water only. Use your hands to wipe off sweat. Use hot water if having trouble clearing sweat from your body. Most of us have chlorine in the water which I would not know whether it is good or bad for the skin. Persevere with this, it’s surprising how you can clean sweat off without soap (it may be due to the soap clogging your pores that is making you sweat more). You can use normal deodorant (as long as not too perfumed ie Sure deodorant – cotton fresh not Woman as it is over perfumed) and as long as you wash your armpits with water beforehand. The Green People deodorant – I got a spot just above my inner elbow that would not go away so I stopped using it. Don’t even wash your hands with soap, just use water, but make sure you scrape under your nails with the nails from your other hand. If your hands are really dirty, use Body Shop Vitamin E soap or Imperial Leather soap, they don't irritate my skin but make sure you rinse your hands and under fingernails well. Change your towel at least once a week. Clean the bath and sink with hot water after you have used it – use a chemical cleaner about once every three months to take off any residue.

Don’t shave under your arms too often, wait until the hair is soft rather than bristly. Shaving under your arms can make your skin red and itchy. Don’t use creams to remove hair or shaving foam. Hot/warm water is enough. Wilkinson Sword single blade disposable razors are okay but be careful.

If you find that you can’t do without soap, try non-soap cleansers like Basis and Baby. (I only know about these from someone emailing me about her skin). Make sure you rinse well though. If you have a bath and use soap I would rinse with a hand shower spray with tepid or warm water afterwards.

Use rubber gloves (with plastic thin inner gloves if the rubber affects your skin) to do washing up, otherwise the detergent gets into your skin and into your system. For washing up I heat up a kettle and put some cold water into a washing up bowl and put the washing up liquid in it. Once the kettle has boiled I add the hot water to the cold water and washing up liquid then boil the kettle again and add to the bowl. Saves on heating bills.

Rinse your plates etc after you have washed them up. Just think of the traces of that washing up liquid going into your mouth and then your system. I use cold water to rinse. Before I rinse my plates etc I rinse the dishcloth in a small amount of water in the bowl and then wipe the area that I am placing the rinsed plates etc. Hang your dishcloth so that it is open and flat. Don’t leave screwed up – it makes it smell. Dishwashers are okay because they have a rinse cycle but don’t use conditioner.

I read an article in the Daily Mail that said that phthalates are used to make soap and shampoo (shampoo has detergent in it), washing up liquid, amongst a host of other things. Phthalates disrupt hormones which could cause acne.

C. Shampoo and Conditioner

My skin reacts to detergent. Shampoo and conditioner usually has detergent in it. Also conditioner causes acne (because it is creamy on your hair and skin) so use as little as you can. You can find shampoos and conditioners that don’t have detergent in them in health food shops and supermarkets. You need to look for shampoos and conditioners that do not contain sodium chloride, sodium lauryl, laureth sulphate (these are detergents) or synthetic perfume. They are usually in the Good Health section of a supermarket. They usually cost about £4-£5 each but well worth it - and they seem to last longer. I was using Allergenics gentle medicated shampoo which I bought from a health shop which is detergent free but they discontinued it. The Avalon shampoo and conditioner I used to use got discontinued at the supermarket so I ordered it over the internet and it did not get delivered even though I paid for it. I had to get a credit from my credit card. I am now using Organic Base No Scent shampoo and conditioner, which is for a sensitive scalp from the Green People (www.greenpeople.co.uk) which are also detergent free and is good. (shampoo and conditioner total £17.48 all inclusive). Expensive I know but they do last a long time. Always rinse well. Keep the conditioner to a minimum without getting the hair too static. Although our hair needs conditioner it is not good for the skin when you suffer from acne – it also goes into your system. Don't let your hair get too greasy. I have to wash my hair twice a week because I know that on Friday it will be greasy so I wash it on Thursday evening. I have found though that using a hair dryer on a Thursday makes my hair too dry and I have been leaving washing my hair until Sunday. My hair looks better up in a pony tail anyway. It is up to you to test what is best for you.

D. Eco-balls

See 4. above if you haven't already. What a great find this is to wash my clothes I use eco-balls from www.ecozone.co.uk . This is used to wash your clothes instead of using detergent and conditioner. My acne gets worse when I use detergent and conditioner. The eco-balls cost £35 but last about four years and they do save on buying detergent and fabric conditioner every couple of months or so. They lower the amount of detergent my skin comes into contact with and cleared my acne on my back except one blind cystic lump so I use Surcare washing liquid for the next wash if a spot(s) comes up on my back or my white clothes are starting to go grey, to increase the cleaning process. I don’t use a fabric conditioner at all, I think it is bad for acne. I think any kind of conditioner causes acne. The linings on skirts and other clothes may get static but this wears off – don’t put in tumble dryer which causes more static. Tumble drying your clothes lessens the life of your clothes. When I only used eco-balls I found they did not wash my clothes as much as I would have liked after a year or two so using Surcare washing liquid in the next wash resolved this.

Take the advice on the instructions for eco-balls to pour a cup of vinegar in the washing machine drum and put on a hot wash without any clothes in – this gets rid of any detergent left in the machine. I would do this once every 6 months – make a note of the date it is due to be done again. Also after doing the vinegar wash or at another time, pour a cup of soda crystals straight onto the drum in the washing machine without any clothes in on a hot wash. Check your filter afterwards and there could be quite a bit of limescale. Your clothes are not washed so well if there is a lot of limescale in the machine. Do not overload the machine especially when using eco-balls – they are quite heavy. If your clothes are wet when you take them out of the machine this means that there is a blockage somewhere in the machine (which is usually caused by overloading the machine). Check your filter to see if there is anything in it. Pour a cupful of soda in the drum (without any clothes in it) and put on a hot wash as above. When wash is finished, check filter again. Then pour a cup of vinegar in the drum (without any clothes) on a hot wash. Check filter. This worked for my machine, I had a hair tie and a bit of a sock in the filter.

To wash tea towels which are usually greasy, wash with Surcare washing liquid first on a hot wash (on half wash if drum half full. Then wash with Eco-balls on 40 degree wash. This would cut down the amount of detergent getting on your hands and on your plates and utensils. I sometimes do a 60 degree wash when the towels start to not smell as good as they should with the Eco balls.

If you have stains on your clothes you can use the eco-balls stain remover or you can do a Surcare wash and use a standard stain remover. Dr Beckmann – Stain Devils is good. If I have a small wash – I use one or 2 eco-balls and put on half water wash.

I made some mistakes with Eco-balls which I have rectified, but so that you don’t do the same, I shall outline the do’s and don’ts. Use a biological colour washing liquid (Ariel is good) to wash the eco-balls every month and make a note of the date. Don’t use a gentle washing liquid ie for woollens.

When you come to add the refill pellets which you get with your eco-balls order (not replace) – (I threw the original pellets away which you should not do) – you may find the eco-balls very difficult to unscrew. You need someone with strong hands to unscrew the eco-balls. Remember to take out the screw in the middle of the eco-ball – use a small flat edged screwdriver not a star one. The outside ball turns clockwise (with the inner ball on top) to unscrew. If no-one can turn it, you can put a small screwdriver through the holes along the right side of the inside ball and then turn the eco-ball over and put another small screwdriver going the same way through the holes along the right side of the outside eco-ball. Turn the eco-ball over so the inside half of the ball is on top. Turn the screwdriver in the outside eco-ball clockwise whilst holding the screwdriver in the inside ball. I really mucked this up and messed about with it for hours, I thought I had probably wrecked the eco-balls but they are still okay. Make sure you tighten the eco-ball back firmly and the grooves are straight and fitted, ie there are no grooves showing after you have screwed the two halves together. Put the screw back in. Don’t lose the screw!

The original eco-balls (with one set of refills included) last about 3 years (cost £35 – but save on detergent and conditoner. You can order another set of pellet refills (which are brown) that cost about £17. I think you will need to take the brown refill pellets out (only) each time you refill with new brown refill pellets.

I think Eco balls could relieve other skin conditions such as eczema and psoriasis.

E. Man-made fibres

Do not wear man-made fibres against your skin, such as nylon, polyester, viscose, satin, silk. Stick to cotton. You can always wear a cotton vest or T-shirt under a blouse or shirt. Underwear needs to be cotton. These man-made fabrics keep in the sweat and do not breath and absorb your perspiration and it stays on your skin and causes blockages.

Linings are not too bad. Tights tended to give me spots on my legs, bottom and private area. Cotton tights would be good but have not been able to find any.

F. Exercise

You don't have to do all the recommendations. If you drive by car to work or anywhere, park 5 minutes walk away from your destination and walk to your destination and then on your return walk back to your car. Increase it to a minute more a week up to 20 minutes. The only exercise I do is walking and an hour's extreme exercise ice-skating on a Sunday for an hour with jumps and spins and including a 15 minute lesson. I try to do a 40 minute walk when I can.

I do try and get up at work and go to the printer or make a coffee instead of sitting down all day. Exercise can take a month or two to kick in as regards relieving acne.

Do a 10 minute jog or 20 minute walk or a walk and jog for 15 minutes when you can. Try and do some exercise even if it’s just shopping or going somewhere. If you want to do the jogging option (it is good for your skin), and find it difficult you could walk for one minute and floppy jog (see further on) for one minute for a total of 15 minutes. Do a return journey so that when you turn round to go back you know you are returning home. So for a walk/jog it’s 7½ minutes jog there and 7½ minutes back (it felt like a lot longer! – think about the treats that are waiting for you when you get back ie breakfast or dinner or you may think about your day and try and resolve any problems or concerns that have occurred. Make sure you wear good trainers that are designed for jogging – you can get good deals when there is a sale on. Do not eat or drink half an hour before jogging. Be careful of jogging/walking at night. When I first tried to jog I lasted one minute. I decided I was trying too hard and toned down my jogging to something in between walking and jogging, more of a shuffle. I let my arms down loose by my sides and let my upper body go floppy. I call it floppy jogging. It was easier to breathe and filled my lungs with oxygen. I moved on to jogging for as long as I could then walking and then when feeling refreshed jogging again.

Swap T-shirts after you have had your jog. Swap the sweaty one for a fresh one then the next day, wear the one that has dried from the day before and then next day swap it back with the previous fresh one, so you are using just two T-shirts. Otherwise you are going to go through a lot of T-shirts. I feel uncomfortable in wet sweaty T-shirts and is probably not good for acne. I change out of my Lycra (man-made fibres can cause acne) leg-ins which are all sweaty and wipe the sweat from the top of the backs of my legs with a kitchen towel and then change into a cotton pair of trousers for when I get home. Saves on washing.

Jogging is good for relieving constipation, headaches, stomach aches etc even depression and anxiety. I also noticed that my eyesight and circulation improved. I always checked the share price of my shares in the newspaper. Usually I would have to get a magnifying glass to read it but I could read it straight off. I used to get cold feet in bed and had to put socks on, I didn’t have to do that any more.

If you cannot jog, go for a brisk 20 minute walk instead, you could progress to floppy jogging (see near the end of first paragraph in this section) then to normal jogging and perhaps combining walking.

If you are busy doing chores at home – take a break (relaxation is important). Find activities that you like doing in your spare time. Your local college or school may have adult education classes. They often have dance classes. This is a good physical exercise because you need light concentration and focus as well as the physical activity. Exercise tends to be boring and puts people off exercising and dancing would not be boring. There is salsa, ballroom, jazz, ballet, contemporary, flamenco, disco and many others. Other activities I can think of are: Swimming, aqua aerobics, karate or similar activities in this area, walking, golf, football, health clubs, ten pin bowling. You could help in your community – join a voluntary group.

When I was younger, I used to go out to pubs and clubs and my skin cleared. Only to come back when I started staying in. I think it was the combination of exercise, and the wine (or other types of alcohol). I stay in most of the time now, except when I am working, I do go ice-skating though and visit my family.

Don’t get too tired doing something you don’t like doing ie commuting. If it’s unavoidable then it cannot be helped but keep this in mind.

Fresh air is important too for your general health. Notice if your house or flat is too stuffy, open a window slightly. This is very good for relieving headaches, lethargy and depression. If you get a cold or flu, turn the heat up but open a window slightly so you get oxygen too which is good for colds and flu. It was probably partly due to lack of oxygen that caused the cold or flu in the first place. When I used to feel like I was coming down with a cold or flu I took a Vitamin C tablet (make sure it does not have yeast in it – you can get them from a health shop) and when I felt better I stopped taking them, so that I would get the full benefit of it the next time I felt I was coming down with a cold or flu. My acne usually got worse if I was not well. I don't get colds or flu now though since I have cut out soap, detergent etc. I think this is especially true of rinsing the plates, pans and cutlery.

Seeing as I have been out of work for a year I don't think this is good advice but it might be of use to you. I would now say work hard within reason and respect the fact that your employer is the one who has created the company or has worked hard for their qualifications and it's advisable to defer to him/her. Be proactive in your work and try to fit in. We are all part of a team in life as well as work.

G. Emotional/Mental Health

Build yourself up – don’t give yourself a hard time. Accept yourself and all your mistakes and go forward. We all make mistakes with sometimes unforeseen and awful consequences but sometimes they are the best thing that happened to us although it didn’t look like it at the time. Bad times pass and make the most of the good times. Upset feelings pass and you will overcome them either by changing what is upsetting you or accepting the situation. Life on this planet is very adaptable and that includes us. Don’t accept hurtful words or deeds and don’t do or say them to other people or especially to yourself, it’s a complete waste of time. You are more important to you than that. Live in peace and harmony within yourself and this will be more likely to go out and surround you in your life. It seems that society and the media expects everyone to be happy all the time, but that is not how it is with me and I find my irritation or unhappiness is compounded by the fact I am expecting myself to feel happy all the time. I just don’t feel happy all the time so I accept that but I do feel happy sometimes or content would be a better word.

The most important relationship you have is with yourself. Decide to love and accept yourself (you already do but may need to focus and/or expand on this) and think loving thoughts towards other people. Try to see their good side as well as their bad. Everyone has some goodness inside them. It is much easier and practical to communicate with people when you think in a loving way. It opens you up rather than keeping you closed. Take a lighter outlook in your life when you can. Relax.

If your job is stressful or you feel too exhausted or tired to enjoy your time off, perhaps it is time you found yourself a less stressful job if you can. Commuting can cause a lot of strain, so if you can find a job closer to home this would relieve your stress and tiredness.

Sometimes things look impossible but when you decide to believe in yourself and your life, the impossible can become the possible. You will always make mistakes. A winner is not someone who knows how to deal with success/winning, its someone who knows how to deal with failure/losing. By winning I don’t mean being rich in money, I mean winning by being able to deal with your life as enjoyably as is possible.

In your relationships with people whether personal or at work, try to meet them halfway, see their side of things as well as your own and be well mannered and considerate. They are more likely to meet you halfway – this varies at times. It is also easier to communicate anything that you are not happy with but pick the right moment to say it. In considering other people from your self-sufficient inner self you can communicate more easily. Maintain a relationship with people who nourish you emotionally and spiritually if you can. When thinking about past hurts or misdeeds against you in the past – think also of the fortitude you possess in getting past and over these situations.

Think positively and be patient. Some situations are very stubborn to come right but with patience and positive thinking they inevitably get resolved or accepted. Accept yourself and your current situation – think about the good things it involves as well as the bad, it is easier to change that way rather than rejecting and getting upset about things. See the positive side as well as the negative, keep a balance within yourself. Be gentle with yourself.

Be yourself, you are not me or her or him, live your own life, it is extremely valuable and important to you, much more than it would be to anyone else. You are a miracle of life. Try and feel a connection spiritually to everything on this planet. I feel that we are all connected in a light and free way. Feed your individuality don’t starve it. I believe our differences are our strengths as well as our similarities. Promote your life to people, you are okay as you are. Believe that if you intentionally hurt another either mentally, emotionally or physically, that it is you who will be hurt the most in the long run. People who starve your spirit are to be avoided.

H. Society

Society can be wonderful even if you don’t feel part of it. Appreciate employers who give you work even when you don't like the job. They have set up and maintained a profitable company or have got the qualifcations so you need to defer to them with that in mind. We mostly socialise or work or study or live together on a reasonable level. Even in a small way and that is okay. It doesn’t matter what society thinks of you, what matters is what you think about yourself. Although constructive criticism could be welcome. We rely on our outside world and rarely on our inner world, I mean inside ourselves. Feel good about yourself, make your feelings an important factor in your life. Make your life your number one priority. I find that I am pulled in different directions – but I know that I will try and make as much time for me as I can. We are all different and need to go through life in our own way and therefore accept that other people go through life in their own way. Be open to what people say, their ideas and comments and look out for new concepts and opportunities. Accept your life unconditionally – you don’t have to have a partner, you don’t have to be rich. If you apply conditions rather than possibilities to your life you make it more difficult to be content.

Realise the bad and good in your life – we tend to concentrate on the bad because this is what we feel needs changing. I try to look at the good at the same time and see the situation in balance rather than just the part I am not happy with. Think about what you do have as well as what you don’t have. When you feel a loss about people, money or relationships, soften the loss with a feeling of thankfulness for the memories or for what you have now. I am trying to think positively and rely on my instinct to guide me forward.

With a balanced, open and patient outlook and relationship with yourself, life could become a lot easier. Give yourself plenty of time and remember to leave yourself time to relax which is important.

It is wonderful to have a family, be it one you created and/or one you were born into. But it may not be essential to your well-being. The most important fact of life I think is to live our life, your own life, not anyone else’s. And perhaps when you tune into that way of thinking not only do you feel good or better about yourself but you could be able to get on better with other people too as you are stronger emotionally and not dependent on other people to approve of you. Also perhaps what comes to you in life will be gratefully received rather than thought to be less than the next person or people.

The above two sections may sound selfish but it is not selfish if you allow others to live their lives and are prepared to meet people halfway but not if they treat you badly. Most of the time at the moment I just get on with my life, but I should not have to, I should be able to enjoy my life although I do some of the time. I would not want to part with my life but sometimes it does get pretty appalling, especially when I have a lot to do. Although I am much better than I used to be before I read some self-help books. I am trying to make changes so that I can enjoy working, I can cut out commuting and a small amount of training to improve my career. Also, allowing myself more time off when I can.

Try the above two subjects out for a month – see if it works for you.

I started writing this programme and I’ve changed the way to deal with my life and situation as I go along – it’s a good feeling just knowing I am going forward and getting better all the time and accepting my life as it is at the same time. Slowly but surely, step by step.

These last two points I copied from my last programme. On re-typing them, I have noticed how much my life has moved forward or backwards.

I’ve moved forward by working locally now in a job that I enjoy with people who I like (sometimes) which is a huge step forward because I have never liked working. I did more than a little training in computer programming – I did a lot. I keep it up with half hour study a week but that is on the back burner for now. At least it is something I can fall back on, I hope. I am not very good at it, but it is amazing what you can do when you try. Watch this space. I had a fair amount of time off which I needed.

I am much more content now than I was. The commuting was getting me down, 3½ hours a day.

I said about feeling spiritually connected to everything on this planet. I thought people might think I was a bit nutty writing that. The reason I found out about Eco-balls was because I was at a meeting of a voluntary group who were interested in sustainable development ie the health of the planet and one of the women brought a brochure about Eco-balls.

Something else I learned was to keep everything at arms length – a bit of distance between myself and any problems or negativity.

(27.2.05) I have left that job, could not put up with the office politics. Am now off work but have saved a fair amount of money so that I can start a computer programming course which I hope will lead to a better job and lifestyle. I can continue it when I start working again. (5.3.05) I don’t know who wrote the programme that I am training on but whoever he or she is, they are a genius. The format is very easy to follow and I am making great strides in my computer programming studying and I have only done four hours. I’ve got about 80 hours to go but the time just disappears when I am studying as it is so enjoyable.

(30.10.07) Did the course which was great. Have not got a job programming yet but the market is starting to move now so I am hoping something will come up. I'm off work again and had a year of temping and putting my foot in it and I think there is only one solicitors that will have me back. I am worried but my spirit is telling me not to worry. Let's see what happens.

(23.4.08) I've now been out of work for 7 months. It is quite frightening but I am so enjoying not going to work. Had an horrendous year last year. My ice-skating is going well though. Will be interesting to see what happens this year!

(13.5.08) My birthday! Got two cards! My family are always late. Spoke to two of my sisters today who were very supportive. I'm 55 now – quite a milestone. Still not working. I have changed my career from legal secretary to administrator which I am hoping will not be so pressured as legal work. If I don't get anything in the next 2 weeks I'm going to try waitressing! I've done it before and not liked it but should make me fitter.

26.5.08 I went to an interview on Friday. I hope I get it. One of my sisters sent me a fitness DVD, another gave me a book and my sister-in-law paid my ticket for a party. So they redeemed themselves.

02.12.08 I didn't get the job. I have now been out of work for a year. In quite a bit of debt. Got a few days in December waitressing, so will see how that goes. Never liked working so enjoying being home but money is a worry. I will never be a computer programmer. My ice-skating is still going well. I'm managing emotionally but sometimes get quite upset. I have to keep on an even keel.

I hope this website is of help to you.

Please email me with any queries or comments at kmgame@ukonline.co.uk and let me know how you got on.

I will keep you informed of any new developments.

Kath

Meals and Snacks

Vegan Diet

(Balanced Diet follows this, it is in a different font)

These are just suggestions and you can make up your own diet based on the allowed foods. If you have a flare-up, check what you have eaten in the last week. You can change the diet to suit you as an individual. The last two menus include red meat which you can try occasionally to see if they affect your skin and if you want to go off the diet temporarily.

You need to vary the diet as well.

Breakfast

If you have not cooked before, ask for help from someone who is experienced. Cookers/ovens can be dangerous in inexperienced hands or at least be very careful. Use oven gloves to move or lift heated plates, saucepans, grill pans, frying pans etc. Do not leave anything cooking or baking, use the timer to time your cooking and also to remind you of anything that is cooking if you leave the kitchen.

Porridge (three dessert spoons of porridge and one cup of water plus a bit extra). If using a measuring jug the cup measure is correct). Porridge is best because it soaks up the fat in your body. Put porridge and water into a saucepan, stir. Put on full heat. Time for 2 minutes. Check it is boiling (take off heat if sticking to pan and stir). Turn down heat to 1 and put timer on for five minutes (or whatever time is on the packet), stir, let it simmer, stirring some of the time. Let the porridge bubble and check occasionally if not sticking, if it is, stir. If you find that the porridge is sticking too much, you can add some warm/hot water left in the kettle and stir in. You can put less porridge oats into the saucepan with the cup of water next time or more water. After five minutes simmering, pour into bowl. Add a sprinkling of white sugar for taste if necessary. Alpen with warm water is also a better cereal but porridge is best. I find Quaker Oats Organic tastes the best with sugar. Try to make the porridge as thick and bulky as you can – it tastes better. When done, fill the saucepan with cold water to soak, takes about a day for the porridge stuck to the pan to come off easily. Try using warm or hot water if it does not come off easily. You could boil the kettle to save on hot water but make sure there is some cold water in the pan first so you don't burn yourself.

Cereal ie wheat, corn or bran (Bran Flakes or bran cereal are good) (if unsweetened you can put sugar on) with boiled warm water. You can have toast but not with spread or anything else.

Lunch

Salad items, avocado with savoury biscuits. Carrs Melts are good or Ryvita - Sesame Seed is good. I usually break them in half or squares (bite size) and top with cucumber and tomato. Baked potato with salad. Add a fruit item or two. Also can have a packet of ready salted crisps . You can have cakes but not cream cakes. Doughnuts, croissants, apple pastry or any fruit pie or slice of fruitcake or organic biscuit(s). Not buns because they have yeast in them.

If you don’t normally eat crisps – avoid them.

For making your own lunch for work or school/college/university you can make the night before, don't put in the fridge – room temperature is okay. Put the savoury biscuits in cling film and the salad items separate in their own cling film.

Snacks (optional)

Toast on its own. Bowl of olives. Ready salted crisps . Fruit. Bran or corn flakes with boiled warm water. Nuts (natural only). Guacamole dip (as long as no cream in it) with plain or tortilla chips (not beef) or carrot or courgette sticks. Crackers on their own, organic biscuits.

Dinner

Vegetables – preferably organic, but not essential. Boiled or steamed vegetables. Fill a saucepan half-full with water and add a good sprinkling of low sodium salt or ordinary salt (low sodium salt is better). Put on full heat with lid on saucepan making sure the water is bubbling rapidly (ie boiling) which takes about 7 minutes. Put the root vegetables (ie potatoes and/or carrots, butternut squash, swede etc)) gently into the boiling water (be careful of splashback) or steamer (be careful of steam). If steaming, turn down the heat to 1 or 2. If vegetables are boiling (bubbling rapidly), keep lid off and turn down heat to 1. Put lid back on when vegetables have simmered down and are simmering – takes about 2 minutes. Simmer carrots and/or potatoes for 25 minutes with lid on. Green vegetables - boil and simmer as previously directed, in a separate saucepan for 15 minutes. Can be done in the same saucepan – boil then simmer carrots and/or potatoes as directed previously for 10 minutes with lid on then take lid off and add green vegetables, put lid back on and put heat up to full heat wait as only takes a few seconds to boil, take lid off put heat back down to 1 and put timer on for 3 minutes. When timer rings check if simmering again, if flat still put lid back on they will soon simmer under the lid and cook for a further 10 or 15 minutes with lid on. If steaming you may need to cook for 10 or 15 minutes longer. Vegetables taste much better if they are well salted - put a liberal sprinkling of low sodium salt over the vegetables on the plate. Jumble the vegetables up so the low sodium salt gets distributed evenly.

If you find that your potatoes are too liquefied, you may need to cook them in cold salted (low sodium salt preferably) water and boil rather than put them in boiling water. The cooking directions are the same after boiling the potatoes.

You can try salad instead of vegetables. Lettuce tomato cucumber and/or grated carrot with your hot meal.

I’ve based the recipes on a single person.

For hot meals – Warm the plate on top of the cooker on an unheated ring. It will warm from the cooking even if the cooking is only on the top part of the cooker. Make sure the plate does not get too near a hot ring and that the plate is not on a heated ring or you accidentally turn the hob ring on to heat which the plate is on.

Vegetables, at least three varieties including one green and one or two potatoes. Cook vegetables as shown in third paragraph of section entitled "Dinner" above. Vegetables taste much better if the cooking water is well salted with low sodium salt and then again salted on the vegetables when ready to eat on a plate with low sodium salt and the vegetables jumbled round so the salt gets distributed well.. Warm the plate on top of the cooker on an unheated ring. It will warm from the cooking even if the cooking is only on the top part of the cooker. Make sure the plate does not get too near a hot ring and that the plate is not on a heated ring or you accidentally turn the hob ring on to heat which the plate is on. Can add sliced onions and tomatoes or natural nuts or olives (black or green or stuffed green) or mixed herbs.

Dessert

Most desserts with fruit in them are okay ie apple, apricot, cherry pie, lemon meringue pie but not gateaux as they have cream in them. A banana on its own. Fresh fruit salad. I usually have grapes preferably red, with melon.

Melon is prepared by holding it under a running cold water tap. Dry it with a couple of kitchen paper towels. Use a medium sized serrated vegetable knife to cut the melon in half. Scoop out the pips with a dessert spoon and place the waste in some cling film or plastic food bag and put in bin. Pour the juice into the kitchen sink drain or mop it up with a kitchen towel. Cover the open end of one half of melon with cling film and put in the fridge. The other half melon - cut in half again and then again to make 4 quarters. Each quarter is one serving. Take one quarter and cut in half. Take the rinds off the halved quarters and chop into squares and put in a bowl with grapes. Cover any quarters you are going to eat at another time leaving the melon rind on and put in fridge. Any waste should be either wrapped in cling film or put in a plastic food bag. Melon smells in the bin if not wrapped.

Meals and Snacks

Balanced Diet

These are just suggestions and you can make up your own diet based on the allowed foods and a balanced diet, carbohydrate, protein and roughage (fibre) for lunch and dinner but for breakfast porridge (how to cook is under Breakfast section) made with water for breakfast is preferable as it soaks up the fat in your body. Alpen is also a better cereal with warm water. Cereal is good for digestion (with skimmed milk). Toast is okay as long as not too much low fat spread. If you have a flare-up, check what you have eaten in the last week. You can change the diet to suit you as an individual. The last two menus include red meat which you can try occasionally to see if they affect your skin and if you want to go off the diet temporarily.

You need to vary the diet as well.

Breakfast

Porridge (three dessert spoons of porridge and one cup of water plus a bit extra. If using a measuring jug the cup measure is correct). Porridge is best because it soaks up the fat in your body. Put porridge and water into a saucepan, stir. Put on full heat. Time for 2 minutes. Check it is boiling (take off heat if sticking to pan and stir). Turn down heat to 1 and put timer on for five minutes (or whatever time is on the packet), stir, let it simmer, stirring some of the time. Let the porridge bubble and check occasionally if not sticking, if it is, stir. If you find that the porridge is sticking too much, you can add some warm/hot water left in the kettle and stir in. You can put in less porridge oats into the saucepan with the cup of water next time. After five minutes simmering, pour into bowl. Add a sprinkling of white sugar for taste if necessary. Alpen with warm water is also a better cereal but porridge without sugar is best. I have stopped having Alpen for breakast, I use it as a snack with warm water if I feel I need sugar. I find Quaker Oats Organic with sugar tastes best. If you find that the porridge is sticking too much, you can add some warm/hot water left in the kettle and stir in. You can put in less porridge oats into the saucepan with the cup of water next time. When done, fill the saucepan with cold water to soak, takes about a day for the porridge stuck to the pan to come off easily. Try using warm or hot water if it does not come off easily. You could boil the kettle to save on hot water but make sure there is some cold water in the pan first so you don't burn yourself.

Cereal ie wheat, corn or bran (Bran Flakes or bran cereal are good) (if unsweetened you can put sugar on) with boiled warm water. You can have toast but not with spread or anything else.

Cereal ie wheat, corn or bran (Bran Flakes or bran cereal are good) (if unsweetened you can put sugar on) with skimmed milk (preferable) or semi-skimmed milk. Switch to skimmed milk for a while if your skin breaks out. Can have toast with low fat spread and jam or marmalade. If you can have just toast, all the better because you will cut out milk which is bad for acne. Tea or coffee, black or with skimmed or semi-skimmed milk (black or skimmed milk is better).

Lunch

Ham, tuna (which I find makes me feel better if I am unwell), fish paste, prawns, smoked salmon, chicken, bacon, pork, avocado, salami, hard cheese. Can be in the form of a sandwich, roll, crackers or baked potato with low fat spread or can be a salad. Pasties, pies, quiches. Add a salad item and/or a fruit item. Also can have a packet of ready salted crisps. A bun with low fat spread (better without low fat spread) or apple pastry or any fruit pie or slice of fruitcake or organic biscuit(s).

If you don’t normally eat crisps – avoid them.

For making your own sandwiches/rolls to take to work or school/college/university always use bread up to its best before date. You can have crackers at the end of the week after the bread has gone stale or buy more bread. You can make the night before, don't put in the fridge – room temperature is okay. Wrap in wrapping foil as this keeps better. Keep salad item separate as it will dampen the bread and wrap in wrapping film or cling film.

Snacks (optional)

Toast with low fat spread on its own or with honey, jam, marmalade. Small bowl of olives. Ready salted crisps. Fruit. Bran or corn flakes with skimmed milk. Nuts (natural only). Guacamole dip (as long as no cream in it) with plain or tortilla chips (not beef) or carrot or courgette sticks. Crackers with low fat spread on its own or with jam or spread thinly low fat Philadelphia with chives) no low fat spread with it, organic biscuits.

Dinner

Take-away food (once a week), (is better if you don’t but is up to you). You can have pizza within the allowed foods. Chicken burger without mayonnaise or creamy sauce with French fries, fish burgers (or similar meal) without mayonnaise or creamy sauce with French fries. Veggie burgers without mayonnaise or creamy sauce with French fries. Fish and chips and deep fried chicken in batter. Have a piece of fruit within half an hour before or after take-away meal. You can have Chinese, Indian as long as not too greasy and do not have red meat or offal in them. No milk shakes. Fizzy drinks are okay if you don’t overdo it. Fruit juice is okay in fact very good.

Ready made meals – once a week.

You can try salad instead of vegetables. Lettuce tomato cucumber and/or grated carrot with your hot meal.

The fresh protein foods are better ie chicken, fish, bacon, pork etc (except eggs, because you need to eat less of these) than the ready made or tinned foods but they are all okay to have.

I’ve based the recipes on a single person.

MENU 1

Home made hot dogs. Grilled sausages (pierce both sides with sharp vegetable knife before putting under grill). Cook at full heat. Time for 1 minute to check if it is cooking okay, if it is cooking too quickly turn the heat down and put timer on for 5 minutes. Warm the plate on top of the cooker on an unheated ring. It will warm from the cooking even if the cooking is only on the top part of the cooker. Make sure the plate does not get too near a hot ring and that the plate is not on a heated ring or you accidentally turn the hob ring on to heat which the plate is on. Cut an onion in half and rinse, slice into slices. Rinse a tomato and slice into slices. Put two knobs of low fat spread in a frying pan and heat on no. 2 after timer has rang for the sausages. Check sausages in the grill to see if cooked on one side and if they are turn to cook on other side. Put timer on for 5 minutes for the spread in the frying pan and sausages in the grill to cook. When timer has rang, put onion into frying pan. Check sausages and if cooked on second side, turn to any side which is not cooked. Cook sausages and onion for 5 minutes. When timer rings, check sausages, if cooked, turn the grill off and leave under grill. If another side needs cooking turn to that side and keep to heat no 2. Then add tomatoes to onions and stir. Turn heat down to no. 1 if sticking to pan. Check if everything is cooked. Turn everything off including main cooker switch. Place each sausage in each roll or on each slice of bread. Add tomato and onion. You will probably need to eat the bread and sausages with a knife and fork as it tends to collapse.

Menu 2

You can have any ready-made meal to be cooked with soya mince ie vegetarian; shepherd’s pie, chilli con carne, lasagne, moussaka, cannelloni etc. Check for yeast extract on packet instructions – you can have a little yeast – you will need to monitor this. Cook as per packet instructions. Just add a fresh green vegetable. Cook vegetable as shown in third paragraph of section entitled "Dinner" above. Vegetables taste much better if the cooking water is well salted with low sodium salt and then again salted on the vegetables when ready to eat on a plate with low sodium salt and the vegetables jumbled round so the salt gets distributed well. Warm the plate on top of the cooker on an unheated ring. It will warm from the cooking even if the cooking is only on the top part of the cooker. Make sure the plate does not get too near a hot ring and that the plate is not on a heated ring or you accidentally turn the hob ring on to heat which the plate is on. Or side salad or have a piece of fruit within half an hour before or after your meal.

Menu 3

Portion of chicken, long grain rice (cook as per packet) or boiled/steamed potatoes or oven chips (cook as per packet or 200° in the small or main oven on a baking tray for 10 - 15 minutes - don’t over-cook) and a green vegetable (and another vegetable – optional) or salad. Can put a knob or two of low fat spread on vegetables or a chicken gravy with the water left from the vegetables (except carrots) is okay. Is better for your skin if you don’t have the spread or gravy but is up to you.

To roast chicken - heat small or main oven to 200 degrees Centigrade for 7 minutes. Put chicken or chicken pieces in a baking dish. If two chicken legs or equivalent cook for about ¾ hour and turn over and cook for another ½ hour or until cooked. If a whole chicken cook for 25 minutes per pound plus 25 minutes added to the whole cooking time. One kilogram is nearly 2¼ pounds. Check if cooked by piercing with a fork and seeing if the meat bleeds or check flesh for any pinkness. Put back in small or main oven if not cooked properly. Warm the plate on top of the cooker on an unheated ring. It will warm from the cooking even if the cooking is only on the top part of the cooker. Make sure the plate does not get too near a hot ring and that the plate is not on a heated ring or you accidentally turn the hob ring on to heat which the plate is on. Cook vegetables as shown in third paragraph of section entitled "Dinner" above. Vegetables taste much better if the cooking water is well salted with low sodium salt and then again salted on the vegetables when ready to eat on a plate with low sodium salt and the vegetables jumbled round so the salt gets distributed well. Boil rice (as per packet). Or oven chips, cook as per packet or 200° in the small or main oven on a baking tray for 10 - 15 minutes - don’t over or under cook.

You can cook the chicken first then cook the rice and/or vegetables and re-heat chicken under grill or in small or main oven if not sure of timing. Any chicken left over (after cooling down) can be put on a plate and covered in wrapping foil and then put in the fridge. It needs to be eaten either hot or cold within 3 days or by use by date on packing.

Menu 4

Haddock or cod in batter or fish fingers (frozen) – cook as per packet instructions - oven chips (cook as per packet, or 200° in the small or main oven on a baking tray for 10 - 15 minutes - don’t over or under cook) or boiled/steamed potatoes. Grilled tomato and/or a green vegetable (and another vegetable, ie carrots, or butternut squash, swede – optional) with/without low fat spread or salad. Is better for your skin if you don’t have low fat spread but is up to you. You need to peel the squash or swede with a serrated edge knife be careful. Cook vegetables as shown in third paragraph of section entitled "Dinner" above. Vegetables taste much better if the cooking water is well salted with low sodium salt and then again salted on the vegetables when ready to eat on a plate with low sodium salt and the vegetables jumbled round so the salt gets distributed well.

Menu 5

Smoked Haddock or Cod (fresh) – poached or grilled, with boiled/steamed potatoes and a green vegetable (and another vegetable – optional). Will keep fresh for 3 days in the fridge. If you need to store longer, you can cut the fish in portions and put in the freezer wrapped individually in cling film. You can cook from frozen. Tastes better if you defrost the fish you are going to eat for 1 or 2 hours at room temperature or put in fridge in the morning for later that day - leave yourself a note to do it the night before. Cook vegetables as shown in third paragraph of section entitled "Dinner" above. Vegetables taste much better if the cooking water is well salted with low sodium salt and then again salted on the vegetables when ready to eat on a plate with low sodium salt and the vegetables jumbled round so the salt gets distributed well. Or grill one or two halves of tomato. Warm the plate on top of the cooker on an unheated ring. It will warm from the cooking even if the cooking is only on the top part of the cooker. Make sure the plate does not get too near a hot ring and that the plate is not on a heated ring or you accidentally turn the hob ring on to heat which the plate is on. To poach fish - fill a frying pan with ½ inch of water. Put on full heat. Wait until the water is boiling and put a piece of fish into the pan. Turn down to 3 or half heat. Turn over after 5 minutes. Takes about 10 minutes to cook. Watch out for fish bones.

Menu 6

Bacon (trimmed fat) (chopped) and tomato and onion (chopped). Pasta (ie Penne Rigate or Tagliatelle). Warm the plate on top of the cooker on an unheated ring. It will warm from the cooking even if the cooking is only on the top part of the cooker. Make sure the plate does not get too near a hot ring and that the plate is not on a heated ring or you accidentally turn the hob ring on to heat which the plate is on.

Boil Pasta (cook as per packet), fry chopped onion (in low fat spread) in a frying pan until soft, add tomato then bacon and mix together and cook for 5 to 10 minutes stirring occasionally. Drain the pasta and mix with tomato and onion on a plate.

Another suggestion is a grilled bacon and grilled tomato (toasted or plain) sandwich with low fat spread on white or brown bread.

Menu 7

Baked beans on bread or toast with low fat spread. One or two halves of grilled tomato or eat a piece of fruit up to half an hour before or half an hour afterwards. You can have oven chips or potatoes or baked potato instead of bread or toast and salad or vegetables instead of grilled tomato. Cook the oven chips as per packet or 200° in the small or main oven on a baking tray for 10 - 15 minutes - don’t over-cook. Warm the plate on top of the cooker on an unheated ring. It will warm from the cooking even if the cooking is only on the top part of the cooker. Make sure the plate does not get too near a hot ring and that the plate is not on a heated ring or you accidentally turn the hob ring on to heat which the plate is on. Keep this meal to once a month maximum.

Menu 8

Tuna in brine or spring water (which I find makes me feel better if I am unwell) (approximately 200 grams tin) and chopped tomato, carrots, green vegetable with rice or pasta (ie Penne Rigate or Tagliatelle). Carrots and green vegetable(s) are optional.

Start cooking the carrots and then the green vegetable(s). Cook vegetables as shown in third paragraph of section entitled "Dinner" above. Vegetables taste much better if the cooking water is well salted with low sodium salt and then again salted on the vegetables when ready to eat on a plate with low sodium salt and the vegetables jumbled round so the salt gets distributed well. Warm the plate on top of the cooker on an unheated ring. It will warm from the cooking even if the cooking is only on the top part of the cooker. Make sure the plate does not get too near a hot ring and that the plate is not on a heated ring or you accidentally turn the hob ring on to heat which the plate is on. Put water on for rice (cook as per packet) when the carrots have started cooking. After adding green vegetable(s) to carrots start melting knob of low fat spread in a frying pan on number 2. When melted, add chopped tomato to frying pan. Put tuna into a bowl, mash together, then put half in the frying pan with the tomato and put a plate as a lid on the bowl with the rest of the tuna in it and place in fridge and eat the next day or use the whole tin of tuna. Mix tuna in with tomato and vegetables in frying pan. Put rice/pasta on a warmed plate and mix tuna, tomato and vegetables with it.

You can add a basic white sauce. Have this meal with the sauce once a month maximum. The sauce is made by placing a heaped ½ dessert spoon of low fat spread in a small saucepan and heating at a low heat of 1 until melted then add a heaped ½ dessert spoon of plain flour to the heated low fat spread keeping it on the heat cooking for 2 to 3 minutes (stirring all the time) then take off heat and add and stir in ¼ pint of skimmed milk (a little at a time) to the mixture and when all the milk has been stirred in return to the heat, turn the heat up to medium heat stirring often until boiling then stir most of the time until thickened to a pouring sauce.

Half way through cooking the sauce (you can temporarily take the sauce off the heat) start preparing to cook pasta and tuna (earlier for rice). Half fill a saucepan with water and put on a high heat for the pasta. Fry the tomato in a little heated low fat spread on heat 1 or 2 in a frying pan. Put the tuna in a bowl and mash together with a fork. Add half the tuna to the tomatoes in the frying pan and put a plate or cling film on top of the bowl with the rest of the tuna in it in the fridge for the next day. Mix the tuna with the tomato in the frying pan. Add the pasta to the boiling water and simmer for 5 or 12 minutes (according to the packet). You can take the sauce or tuna off the heat if you find you are getting behind. Put pasta on warmed plate. Add tuna and tomato and vegetables, pour on sauce and mix together.

Menu 9

Ready made Quiche – check for yeast extract on packet ingredients – you can have a little yeast - you need to monitor this. Cook quiche as per packet. Warm the plate on top of the cooker on an unheated ring. It will warm from the cooking even if the cooking is only on the top part of the cooker. Make sure the plate does not get too near a hot ring and that the plate is not on a heated ring or you accidentally turn the hob ring on to heat which the plate is on. Oven chips (cook as per packet or 200° in the small or main oven on a baking tray for 10 - 15 minutes - don’t over-cook) or mashed/steamed/boiled potatoes, a green vegetable (and another vegetable – optional). Cook vegetables as shown in third paragraph of section entitled "Dinner" above. Vegetables taste much better if the cooking water is well salted with low sodium salt and then again salted on the vegetables when ready to eat on a plate with low sodium salt and the vegetables jumbled round so the salt gets distributed well, with/without low fat spread, or grilled tomato or salad. Is better for your skin if you don’t have the spread but is up to you.

Menu 10

Egg(s) – once or twice a week.

Fried egg(s) or scrambled egg(s) or poached egg(s) or omelette. On toast or with oven chips (cook as per packet or 200° in the small or main oven on a baking tray for 10 - 15 minutes - don’t over-cook) or boiled/steamed potatoes. With grilled tomato or a green vegetable (and another vegetable – optional). Cook vegetable(s) as shown in third paragraph of section entitled "Dinner" above. Vegetables taste much better if the cooking water is well salted with low sodium salt and then again salted on the vegetables when ready to eat on a plate with low sodium salt and the vegetables jumbled round so the salt gets distributed well. Or salad. Warm the plate on top of the cooker on an unheated ring. It will warm from the cooking even if the cooking is only on the top part of the cooker. Make sure the plate does not get too near a hot ring and that the plate is not on a heated ring or you accidentally turn the hob ring on to heat which the plate is on.

Fried egg(s) - heat a knob of low fat spread in a frying pan on medium heat. When spread is bubbling, break egg(s) on side of frying pan and fry on medium to low heat. You will need an egg slice.

Scrambled egg(s) - heat knob of low fat spread in a small saucepan on a very low heat ie 1. Break egg(s) into a bowl and add a little skimmed or semi-skimmed milk and beat eggs and milk with a fork until bubbles appear while low fat spread is heating. Add egg mixture to heated low fat spread and cook at very low heat ie 1, allow to cook for 5 minutes then stir until cooked.

Poached egg(s) is/are cooked in the same way as before with smoked haddock or cod poached but is advisable to use an egg ring or a single egg poach little bowl or a poacher but can try without these. On toast with low fat spread with grilled tomato or salad or salad item.

Omelette - heat a knob of low fat spread in a frying pan at about 2 heat, break one or two eggs into a bowl and beat with a fork. When low fat spread is bubbling in the frying pan put beaten eggs in the frying pan and tilt it slightly so all the egg covers the base of the pan. Leave to cook for 5-10 minutes until you can get an egg slice underneath the omelette and it is cooked enough to lift up in one circle so that you can carefully flip it over to cook the other side for 2-5 minutes. It does not matter if it ends up a bit of a mess – still tastes good.

Another suggestion is fried egg (fried in a little low fat spread) or omelette or poached egg (better than fried egg or omelette) with grilled slices of tomato in two slices of thick sliced white or medium sliced white or brown bread with low fat spread.

Menu 11

Tinned dishes like sweet & sour chicken or pork, chicken casserole, mild chicken curry etc. Use a third or half a tin per serving and the remainder should be emptied into a container with a lid on or a bowl with a plate or cling film on top and placed in the fridge to be eaten within 3 days. With Basmati or long grain rice (cook as per packet) and a grilled tomato or green vegetable. Cook vegetables as shown in third paragraph of section entitled "Dinner" above. Vegetables taste much better if the cooking water is well salted with low sodium salt and then again salted on the vegetables when ready to eat on a plate with low sodium salt and the vegetables jumbled round so the salt gets distributed well. Or salad. Cook chicken/pork in a saucepan on a low heat until bubbling and stir until hot. Warm the plate on top of the cooker on an unheated ring. It will warm from the cooking even if the cooking is only on the top part of the cooker. Make sure the plate does not get too near a hot ring and that the plate is not on a heated ring or you accidentally turn the hob ring on to heat which the plate is on.

Menu 12

Ready made to be cooked, chicken and mushroom pie or soya meat pie- check for yeast or yeast extract under ingredients on packet – you can have a little yeast extract but is up to you – you will need to monitor this.

Cook as per packet instructions. Warm the plate on top of the cooker on an unheated ring. It will warm from the cooking even if the cooking is only on the top part of the cooker. Make sure the plate does not get too near a hot ring and that the plate is not on a heated ring or you accidentally turn the hob ring on to heat which the plate is on. With potatoes and a green vegetable (and another vegetable – optional). Cook vegetables as shown in third paragraph of section entitled "Dinner" above. Vegetables taste much better if the cooking water is well salted with low sodium salt and then again salted on the vegetables when ready to eat on a plate with low sodium salt and the vegetables jumbled round so the salt gets distributed well. Or with salad. Can add low fat spread on the vegetables or a chicken gravy on the chicken and mushroom pie, but is better for your skin if you do not have the low fat spread or gravy, but is up to you.

Menu 13

Vegetables, at least two varieties including one green (not potatoes). Cook vegetables as shown in third paragraph of section entitled "Dinner" above. Vegetables taste much better if the cooking water is well salted with low sodium salt and then again salted on the vegetables when ready to eat on a plate with low sodium salt and the vegetables jumbled round so the salt gets distributed well.. Warm the plate on top of the cooker on an unheated ring. It will warm from the cooking even if the cooking is only on the top part of the cooker. Make sure the plate does not get too near a hot ring and that the plate is not on a heated ring or you accidentally turn the hob ring on to heat which the plate is on. Can add fried in a knob of low fat spread, sliced onions and tomatoes. Basmati or long grain rice or pasta ie Tagliatelle, rigatoni (cook as per packet). Put on warmed plate then mix with natural nuts. Can add olives, black or green or stuffed green. Can put low fat spread on vegetables, is better for your skin if you don’t, but is up to you.

MENU 14

Minced beef - 500g. (Occasional – if you temporarily come off the diet) Makes 4 serves. Check use by date is at least 4 days time if you are going to eat over 4 days. Break up minced beef and put in large saucepan. Add a little water. Slice 4 tomatoes, slice 4 carrots and slice one large onion and add to meat. Put on top of cooker, heat plate to number 2 and leave saucepan with lid on for half an hour. Then take lid off and stir beef mixture and crumble 2 cubes of OXO beef stock between fingers and thumb in to the beef mixture. Cook minced beef mixture for a further 30 minutes or until beef is brown. Warm the plate on top of the cooker on an unheated ring. It will warm from the cooking even if the cooking is only on the top part of the cooker. Make sure the plate does not get too near a hot ring and that the plate is not on a heated ring or you accidentally turn the hob ring on to heat which the plate is on.

Meanwhile, half fill a medium saucepan with water and put on top of the cooker and put on full heat. Vegetables taste much better if the cooking water is well salted with low sodium salt and then again salted on the vegetables when ready to eat on a plate with low sodium salt and the vegetables jumbled round so the salt gets distributed well. Peel your potatoes while the water is heating. Add potatoes to salted boiling water and turn down heat to lowest number. Leave lid off until the water has calmed to slight bubbling (usually takes 2 minutes) and put lid back on. Cook for 15 minutes. Take lid off and turn up heat to full. Take peas out of freezer and put in with potatoes, let it come back to boil. Don’t leave the peas being cooked, it needs to be watched. Turn heat down to half heat (usually 3). Leave lid off and cook for 3 minutes. Minced beef should be ready by now – check the meat is brown. Drain the potatoes and peas into a sieve. Place the potatoes back into the saucepan and mash them with a masher or a fork. Serve minced beef with mashed potato and peas. Put other 3 serves of minced beef into 3 bowls with plates for lids or cling film on them into the fridge and eat over the next 3 days.

Menu 15

Hamburger – (Occasional – if you temporarily come off the diet) ready made from the supermarket or butchers - fresh minced meat shaped into hamburger, 2 burger buns, lettuce, tomato, onion, tomato sauce.

Grill hamburger meat as per packet instructions (usually nearly highest heat for 12 minutes, turning regularly) at same time fry sliced onion in low fat spread in a frying pan if not already in the hamburger meat. Warm the plate on top of the cooker on an unheated ring. It will warm from the cooking even if the cooking is only on the top part of the cooker. Make sure the plate does not get too near a hot ring and that the plate is not on a heated ring or you accidentally turn the hob ring on to heat which the plate is on. Wash lettuce and half tomato. Chop tomato into small squares. Put cooked hamburgers into burger buns add tomato sauce on hamburger meat, add onion, lettuce and chopped tomato.

Dessert

Most desserts with fruit in them are okay ie apple, apricot, cherry pie, lemon meringue pie but not gateaux as they have cream in them. A banana on its own. Custard (once a week at most) should be made with skimmed milk. Powdered custard is usually made with skimmed milk - check the packet. Fresh fruit salad. Low fat cream or low/full fat ice cream.

Melon is prepared by first holding the melon under a running cold water tap and then wiping it with a couple of kitchen towels. Use a medium sized serrated vegetable knife to cut the melon in half. Scoop out the pips with a dessert spoon and place the waste in some cling film or plastic food bag and put in bin. Pour the juice into the kitchen sink drain or mop it up with a kitchen towel. Cover the open end of one half of melon with cling film and put in the fridge. The other half melon - cut in half again and then again to make 4 quarters. Each quarter is one serving. Take one quarter and cut in half. Take the rinds off the halved quarters and chop into squares and put in a bowl with grapes. Cover any quarters you are going to eat at another time leaving the melon rind on and put in fridge. Any waste should be either wrapped in cling film or put in a plastic food bag. Melon smells in the bin if not wrapped.

27.02.09