4 Guidelines for Clear Skin

Acne. It is not just a problem for teenagers. Around 20% of women suffer from acne in their 20s and 30s. Men can go through it too. Acne can be caused by stress or hormonal fluctuations or nutritional imbalances in your diet. It can even be caused by your beauty routine or medications. But regardless of the ‘trigger’ the major culprit is inflammation.

Your skin says a lot about what’s going on on the inside. It is the largest organ of the body and it’s purpose is to protect your body from microbes and the elements, to regulate your body temperature and allow the sensations of touch, heat and cold. Your skin is there to protect you. But it is also the first thing people see when they meet you! Whether you are a salesperson, CEO or actor - your skin is part of the impression you make on another human being. Making it even more important to have a healthy, clear complexion - and a healthy, clear complexion comes from a healthy inside.

4 Cardinal Guidelines for Healthy, Clear Skin

  1. A diet rich in nutrient-dense foods, REAL foods

  2. Proper hydration - always drinks ½ your body weight in ounces daily

  3. A way to manage stress - exercise, meditation, music

  4. Proper, quality sleep - a good 7-9 hours every night

The first one isn’t that simple to explain. There are several factors to maintaining a diet rich in nutrient-dense foods, that will lead to decreasing inflammation in the body and clearing up your skin. I’m going to start with the foods to avoid (below) and share with you the best foods for clear skin in my next post on Thursday.

4 No-No's for Clear Skin

  1. Reduce/Limit Dairy - cow’s milk and cheeses are very pro-inflammatory, meaning they cause inflammation. They are best avoided but if you must eat a little cheese, choose organic, pasture-raised, hormone-free and antibiotic-free.

  2. No “Diet” or “Sugar-Free” or “Fat Free” or “Zero Calorie” or “Low-Fat” - if it has any of these (or other) “buzz words” it is full of chemicals and should be avoided (like the plague).

  3. Reduce/Limit Sugar - this is crucial to maintaining a healthy body and clear skin. There are added sugars in so many ‘foods’ and drinks because it makes those foods tasty and because sugar is addictive (it acts on your brain in the same way cocaine does). Read your labels carefully to know how much sugar is in your food in order to start making wiser choices and switch from sugary drinks and ‘juices’ to water.

  4. Avoid Processed, Refined Foods - white flour, bread, pasta, margarine, cold cuts, refined oils like canola, corn & vegetable oils, fast foods, white salt are all quasi-foods. They are lacking in nutrients, filled with chemicals, fillers and preservatives and cause unhealthy spikes in your blood sugar. All leading to inflammation.

These 4 Guidelines and 4 No-No's are the starting point to clear skin (and to a healthier you). Following these will reduce the inflammation in your body that can cause acne, clearing up your skin. Even if you don’t suffer from acne, these tips will help protect your skin from the environment and help it age better. I mean who doesn’t want beautiful, lit from within, skin??  

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

 

Give Your Hangover the BOOT in 4 Steps

Have you ever had a night when you drank way too much alcohol?? And you’ve told yourself “I am never doing this again!”?? But it happens again. Maybe not as severe as that one night but it still happens! It’s a part of our society. Regardless of your age, educational achievements or professional accolades social drinking is an acceptable part of our culture.

I’m not going to tell you to refuse to drink alcohol because absolute restrictions don’t work. I will tell you that it is best to exercise moderation - but that is not surprising because moderation is something that is to be exercised for everything. I will let you in on what’s going on in your body when you experience a hangover and what foods you need to eat in order to kiss your hangover bah-bye!!

So you have a hangover - this is what’s really going on in your body.

  • Rampant inflammation

  • Varying degrees of dehydration (you already knew that one!)

  • Gastro-intestinal symptoms - nausea to vomiting to stomach aches etc

  • Mineral and electrolyte imbalances

  • Dilation of your blood vessels, causing headaches and flushing of your skin

  • Exhaustion due to inadequate sleep and/or poor quality sleep

A quick science lesson - alcohol is metabolized in two stages. In the 1st stage the alcohol (ethanol) is metabolized by a group of enzymes into acetaldehyde, which is a toxic and carcinogenic substance. In the 2nd stage, the acetaldehyde is broken down into acetate, which is harmless. Some people, like those of Asian and American Indian ancestry, may have more difficulty with the 2nd part of the process - hence the “Asian Flush” some of your friends may joke about.

Now you have a hangover! Take these steps to significantly lessen or cure your hangover. This is my tried and true method.

  1. Eat up Healthy Fats! Organic, cage-free eggs and avocados are my Go To foods for this.

  2. Greens - Lots and lots of fresh, organic green veggies to aid your liver in detoxifying your body. Fresh smoothies with lots of kale and spinach or add swiss chard and spinach to your omelette! The greens have lots of vitamins and minerals, which your body needs to restore itself.

  3. Kombucha - it’s a fermented tea beverage that is loaded with probiotics, antioxidants, enzymes and B vitamins. Remember the goal when you’re hungover is to restore and replenish and your tummy needs this!

  4. Water - lots and lots of water with organic lemons squeezed into it! The lemons aid your body in detoxification and boost hydration.

The combination of these 4 things will have you feeling good as new and you will still remain on the right path to achieving your health and wellness goals! How does it get better than that?? :)

Eat this… (In the above picture I chose to fry/poach the eggs instead of making them frittata style - if you choose this method cook for 10 minutes or until the yolk is cooked to your liking. Either version is delicious!)

Swiss Chard & Spinach Frittata

1 bunch organic swiss chard, chopped coarsely

1 bunch organic spinach, chopped

½ onion, diced

4 eggs, organic and cage-free

Himalayan sea salt, to taste

1 tbsp coconut oil

4-5 slices, organic fresh mozzarella cheese (optional)

½ avocado

=>Start by warming the coconut oil over medium heat in a 10” frying pan. Add the onions with a pinch of Himalayan Sea Salt. When the onions are getting translucent, add the swiss chard and cook it down for ~2 minutes. Add the spinach and cook it down for another 1-2 minutes. (It will look like a lot of greens but it will cook down nicely) Sprinkle the remaining Himalayan sea salt to taste. In a large bowl, beat the eggs well. Add the eggs over the greens. (Add the fresh mozzarella cheese, if you’re choosing to use it) Cover and lower the heat to low-medium setting. Cook for 15-20 minutes (until the frittata rises). Portion out or slide the entire frittata onto a large plate. Garnish with ½ avocado, more if you prefer. This recipe can feed 1-2 people, depending on how hungry the people. Enjoy!!    

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

10 Beautifying Foods for Radiant Skin

Who doesn’t want beautiful, clear skin?? Your skin is your largest organ and it can say a lot about what is going on within. It protects you from the environment and it is one of the organs through which toxins leave your body. Since all your body systems are interconnected it makes sense that when you eat well your various organs and systems improve.

When it comes to skin issues - eczema, acne, psoriasis, rosacea, rashes, dandruff etc - most of these can be traced to nutritional deficiencies and/or undiagnosed food sensitivities. This means that with some changes and introducing a few key nutrients you can resolve your skin issues. And the side effect?? The rest of your body will improve!! How’s that for a ‘side effect’?! Better than leaky bowels or any of the side effects that you’ll have read to you on a TV commercial for the latest medication. :)

Foods to Eat for Beautiful Skin

  1. Strawberries - organic, of course! (Strawberries are part of the Dirty Dozen) These delicious berries are loaded with vitamin C which is essential for repairing your skin and tissues. They also help flush out impurities and dead skin cells. Aim for 1-2 cups per day.

  2. Walnuts - these nutters have the ability to enhance your skin and hair! They are rich in vitamin E, Omega 3s and protein. They also support the body’s in ridding itself of toxins and help skin retain it’s glowy-ness.

  3. Red peppers - organic! (Any foods you’re eating with the skin should be chemical-free) These guys are rich in vitamin E and beta-carotene protecting your skin from free-radical damage. Eat them raw or cooked.

  4. Greek Yogurt - regular, full fat, plain greek yogurt! (Anything that is 2% or fat-free has been processed, defeating what we’re aiming for.) The lactic acid and natural enzymes in greek yogurt help nourish the skin and your hair and nails! Its enzymes also promote a healthy digestive tract. A healthy gut equals a healthy body! Aim to make plain greek yogurt with some strawberries and blueberries your breakfast staple 4-5 days a week.

  5. Cage-free Pasture-raised Eggs - cage free and pasture raised because you want the eggs to be as nutrient dense as possible! Their high protein and iron content help keep your skin healthy and also helps your hair and nails. Aim for having 2 eggs (yolk and all!), either scrambled or hard boiled, 3 times a week.  

  6. Olive oil - rich in antioxidants and a healthy fat, olive oil is a powerful anti-inflammatory, nourishing your skin, hair and nails from within. You can also use it topically. DO NOT use it to cook! Olive oil has a low burn point, becoming rancid and potentially carcinogenic when heated.

  7. Coconut oil - a powerful anti-inflammatory and rich in healthy fats! It helps boost your metabolism and promotes healthy skin, hair and nails! Use this oil to cook! Or in your smoothies! You can even use it as a moisturizer for your skin or a mask for your hair!

  8. Wild Salmon - rich in Omega 3s - a healthy fat - that is essential for healthy, beautiful skin. It is also high in protein! Making it excellent for your hair, skin and nails. The benefits of Omega 3s go beyond your hair, skin and nails - supporting heart health and your brain too! Eat salmon or a cold-water fatty-fish of your choice 3-4 times per week.

  9. Blueberries - have one of the highest antioxidant capacity of all fresh fruits. Always go organic. These little guys are rich in vitamin C, E, A, B complex and minerals like copper, iron, selenium and zinc. They have powerful anti-inflammatory properties helping skin remain healthy and youthful. Aim for 1-2 cups per day.  

  10. Oysters - are rich in protein, omega 3s and zinc, which are essential for healthy skin, hair (and eyelash) growth and strong nails. They are also high in vitamin E which protects your skin (and other cells in your body). Eating oysters also benefits your heart and cardiovascular system, boosts your immunity and improve brain function. Eat 3-6 oysters a couple times a week.

There you have it! 10 beautifying foods for your health, your skin and even your hair and nails! You will be amazed how good you will feel and look!!

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N