Acne and Omega 3's

This post may contain affiliate links. Please read my disclosure policy here.


If you want clear skin that lasts,and I am pretty sure you do, I encourage you to look beyond just skincare. Skincare is important, there's no doubt about that, but to truly get the skin you desire you have to consider what you are eating.

Your skin is only as healthy as each cell in it.

Think on this a moment. That's a powerful statement, right? The same can be said for every organ in your body and the skin is really no different. After all, your skin is your body's largest organ.

Let's talk about the benefits of omega 3 essential fatty acids for clearer skin. The term "essential" in this case simply means that your body doesn't make these fatty acids, you have to consume them.

The benefits of omega 3's reads like a laundry list of things you definitely want in your life!

Omega 3's are shown to help:

  • Clear skin
  • Reduce inflammation
  • Improve learning
  • Mellow mood
  • Lessen colitis and IBS
  • Improve the health of your gums, vision and hearing
  • and the list goes on....
What I want to share with you specifically is how you can use omega 3's to help improve the appearance of your skin. Fortunately, there's been a lot of good research done in this area. While there is a lot to say about this topic I'm going to break it down for you into a few simple ideas.

Acne and essential fatty acids, acne diet

First, some basic science.

Omega fats are called long-chain fatty acids. The longer the chain, the healthier the oil and the greater benefit for your body and skin.

Omegas are categorized as:
  • DHA (docosahexaenoic acid) which has 22 carbon atoms and 6 double bonds.
  • EPA (eicosapentaenoic acid) which has 20 carbon atoms and 5 double bonds.
  • ALA (alpha lineoic acid) which has 18 carbon atoms and 3 double bonds.
There are two ways to get omegas into your diet: plant sources and seafood sources. DHA and EPA are only found in seafood, while ALA only comes from the land.  As mentioned above, the taller an omega gets (22 and 20 carbon atoms) the smarter it is and the greater the health benefits.  It's clear to see that DHA and EPA (seafood sources) are the taller omegas.

This isn't to say that plant sources of omegas don't have their place in a healthy diet because they absolutely do. Flaxseed, chia seeds, pumpkin seeds and walnuts are a few examples of plant based sources of omega 3's. These foods also have many other health and skin benefits as well, so don't hesitate to add these to your nutrition plan.

However, there is one key thing to consider if only using plant sources and that is....

Rate of Conversion

When you consume plant sources of omegas (ALA) your body must perform a series of biochemical steps in order to convert ALA into DHA or EPA so the body and brain can actually use it. The conversion rate of this process can be as low as 1%. Some people are naturally "low converters." In other words, you may be eating plenty of plant based omegas but your body isn't able to utilize them well.

How do you know if you are a low converter or a high converter? The only way to know for sure is with a blood test and it's not exactly inexpensive.


When it comes to seafood based sources there are two that I recommend. The first is wild caught alaskan salmon. I wrote an entire post about this amazing fish and you can read that here.

I recommend purchasing wild caught salmon from a trusted source such as VitalChoice.com.  Vital Choice Seafood offers wild caught fish, never farmed, offering only sustainably-caught seafood. Use this link to receive free shipping on your $99 order.

FREE SHIPPING ON WILD SALMON ORDERS OVER $99+ At VitalChoice.com! Click Here!

Wild caught salmon is a superior choice for omega 3 fatty acids. This fish contains DHA and EPA as well as astaxanthin which is a powerful antioxidant. Astaxanthin is what gives wild caught salmon it's beautiful pink color.

Notice I keep saying wild caught. This is important because farmed raised salmon does not contain the same powerful antioxidants nor the same amount of quality omega 3's. In fact, farmed salmon often has pink color added to it to make it appear more like it's wild caught counterpart. Therefore, I recommend you always opt for wild caught.



FREE SHIPPING ON WILD SALMON ORDERS OVER $99+ At VitalChoice.com! Click Here!

What should I do if I'm vegan?

If you are vegan you can still get a "seafood" source of omegas by choosing a supplement that contains algae. This is the plant that the fish eats so it's a little bit like "cutting out the middle man." Some people who aren't vegan have found they prefer a vegan based supplement over a fish oil supplement because there is no fishy aftertaste. Personally, I have found that there is no fishy after taste if you choose a high quality fish oil supplement. I recommend Vital Choice not only for their delicious seafood products but also for their omega 3 supplements



Omega-3 Therapy + Vitamin D3 - high potency - 850mg softgels - 180 ct

None the less, if you prefer a vegan option they are available.  Juice Plus offers an Omega blend that is a superior option for vegans or those preferring to steer clear of fish. You can click here to find out more about this wonderful option.

omega blend, essential fatty acids for clear skin


It's not enough to consume omega 3's. You must also must limit the amount of omega 6's you consume. The same enzymes that metabolize omega-3 into nutrients for the body, are also responsible for metabolizing omega-6. A diet high in omega-6s will use all these enzymes. Then there aren't enough enzymes left to metabolize the omega-3s. Unfortunately, most diets are very high in omega-6s and low in omega-3s.  The ideal ratio of omega-6s to omega 3-3s is 2:1. The standard diet is 10:1. I've even seen research that points to diets being as high as 30:1. The good news is this can be shifted.

Here are a few oils that are high in omega-6s:
  • cottonseed oil
  • corn oil
  • safflower oil
  • grapeseed oil
  • soybean oil
While you may or may not be cooking with these oils in your home, these oils are often found in abundance in packaged, processed foods. Turn over almost any box of crackers, chips, cookies and you'll most likely see at least one of these oils listed in the ingredient list. They also sometimes lie in unexpected places such as jarred marinara sauce. This is why I encourage you to always read the ingredient list. The nutrition label has important information as well, but you can often learn more by reading what is actually in a food product.

Also important to remember is that anytime you are eating in a restaurant you are probably consuming these oils which are higher in omega-6s.


The are two main reasons why these oils are so commonly used:
  • they are inexpensive
  • they are shelf stable - meaning the food will have a longer shelf life

So now that you have this information, what are you supposed to do with it?

Never go eat in a restaurant? Never buy any packaged foods?

Absolutely not!

Not only is that unrealistic but a large part of life is enjoyment and that includes having a meal in a restaurant as well as being able to enjoy a packaged snack on the go. 

And remember, you aren't trying to ELIMINATE your intake of omega-6 essential fatty acid. That would not be wise! You simply want to be mindful about how much of them you are consuming.

It's what you do MOST of the time that matters.



Here are a few tips to increase your omega-3 intake while reducing your intake of omega-6.
  • Cook at home using as many fresh ingredients as possible. Making your meals in your own kitchen is really the only way to ensure what oils you are consuming. You have complete control as the chef of your kitchen and that's exciting!
  • Become an avid label reader. Read the ingredient list of items you commonly buy. The good news is for most packaged foods available, there is always a healthier alternative. A perfect example, is jarred marinara sauce. There are versions that include added sugar and cheap vegetable oils. Keep looking and you will find one that does not contain these things.
  • Consider adding wild caught salmon to your diet a few nights a week.
  • Consider choosing an omega-3 supplement. Vegan seafood source (find that here) or fish source (find that here). *Always talk to your doctor before beginning any supplement routine.
  • Start slow. If this feels like a lot of changes for you, please don't make them all at once. Choose one thing that you can start doing and focus on that. I firmly believe that when making nutritional changes, slow and steady wins the race.
How is all of this related to the appearance of your skin?

It's simple. Acne can be a sign of excess inflammation in the body. Acne itself is a form of inflammation. By reducing the amount of excess inflammation in the body, it is possible to reduce the amount of excess inflammation that makes it appearance on the skin. The beauty of your skin goes far beyond your skincare routine.


Did you enjoy this? Please share with a friend!

Have you received your free copy of 10 Things in 10 Days  for Blemish Free Skin? If not, click here to download it now.

Resources: William Sears, MD "Prime Time Health: A Scientifically Proven Plan for Feeling Young and Living Longer."

Nicholas Perricone, MD "The Clear Skin Prescription: The Perricone Program to Eliminate Problem Skin."

This blog post is not intended to be used for medical advice. Before beginning any supplement routine or making changes to your diet it is advised that you seek counsel with a medical health professional.



 

Posted in Acne, Nutrition. Tagged as acne, acne and essential fatty acids, acne and omega 3's, acne diet, adult acne, skincoach, vegan diet and acne, women's acne.

Detox Skincare - What's The Deal?

Have you ever wondered about detox skincare? ⠀

This idea is gaining popularity, but is it actually necessary? ⠀

It's important to remember that your main detoxifying organs are your liver and your kidneys. So each time you go to the bathroom YOU ARE DETOXIFYING.

For the average person, this process works well, meaning the liver and kidneys are good at doing their job!

Of course, there are simple things you can do to help these organs function at their best but for the most part there's no extreme measure that needs to be taken here. ⠀


Now that we've established this fact, we can look at detoxifying skincare. ⠀
Detox Skincare for Acne #acne #clearskin #detoxskincare



The idea that you need to rid your skin of toxins isn't entirely accurate. Your skin is your body's largest organ but it's not a main detoxifying organ and actually acts more as a barrier to keep out outside junk.

When you look at products marketed as detoxifying skincare, it doesn't tell you which toxins they are targeting. They are relying on your trust that the product does what it says. ⠀

Not only is detox skincare not necessary, it may cause more damage than benefit. Acne sufferers, in particular, are likely to worsen the problem rather than alleviate it. Detox skincare tends to contain many ingredients that aggravate acne such as witch hazel, menthol and denatured alcohol. ⠀

The best thing you can do for your skin is choose a proper cleanser, moisturize and wear a good sunscreen daily. This will do FAR more to benefit your skin than any detox skincare possibly could. ⠀


References:
https://www.paulaschoice.com/expert-advice/skincare-advice/acne-and-breakouts/can-you-really-detox-
skin.html

http://www.health.harvard.edu/staying-healthy/the-dubious-practice-of-detox

Posted in Acne. Tagged as #acne #clearskin #adultacne #womenshormones, #acneskincare #skincareforacne, #hormonalacne #eatwellfeelwell #detoxskincare, #howtotreatacne.

Developing a Clear Skin Mindset

Mindset talk seems to be everywhere these days. Am I alone on this or do you notice it too? 

I believe having a proper mindset effects outcomes, and having clear skin is no exception. 

There's an expression: What gets your thoughts, gets you. Start paying attention to this and you'll be amazed at the validity of this statement.  



A key difference between women who clear their adult acne for good and those who struggle for years and years is their ability to believe it can be done.

I've spoken with many women who have acne and there are two main themes I've discovered.

Some say to me, "I've tried many approaches but I'm willing to keep trying until I find the answers to clear my skin."

Others say, "I just don't think clear skin is possible for me. I've already tried everything and nothing works."

To the woman who is willing to keep trying the answers will come. To the woman who believes nothing will work she already has her answer. In her mind she's decided that nothing else she tries will clear her skin so she will most likely continue to feel disappointed with any new approach. 

#clearskin #acne #mindfulness #skinpositivity

Mindset really does matter. Below are a few ways to develop a "clear skin" mindset. 


1. Change your language. Don't allow what ails you to define you. Instead of referring to it as "your acne" or "my acne" just say acne. Be mindful of the way in which you speak about your skin to yourself and to others.  

2. View it as a problem seeking a solution.  A key element in the women who do finally clear their skin is their ability to believe it can be done. I fervently believe acne can be stubborn and acne can be resolved. Yes, some women take longer to heal their skin than others. However, that doesn't mean it's impossible. You just don't have all the pieces to the puzzle yet. Believe it can happen and your mind will be open to the answers. 

3. Treat yourself as if you have clear skin now. Make an impact now. It's easy to feel like once you have clear skin you'll have the confidence to move forward with life. I know I felt this way myself. There was a lot I held myself back from because I was waiting for my skin to clear before I could move forward. Looking back I see that was a mistake. You have a purpose in life. You are here for a reason. Discover that reason and start doing! Surround yourself with people who love you and support you.  

4.  Practice saying, "I believe I can have clear skin. There is a solution and I am open to receive it." The mind is powerful and your body will believe the things your mind says. 


 

Posted in Acne. Tagged as acne, adult acne, clear skin, healing acne, healing acne naturally, mindset, positive thinking, women's hormones.

What to Do When Acne is Slow to Heal

We live in a world of quick fixes. It seems like everywhere you look there is an advertisement for something that will help you to "look good and fast." This can be tempting and many of of us fall prey.

After all who doesn't want to look good in a bikini by Friday or have perfectly clear skin in only one month?

I know there was a time in my life when I fell for this stuff all the time! And guess what? Some of it worked!
The problem was nothing worked for long and then I was right back where I started.

Today I want to talk to you specifically about treating acne and how those changes may look.

We tend to think of acne as being only an external issue. After all, it's clearly visible on our skin so a really good face wash should clear that up, right?

It may not be that simple.

Proper skincare IS incredibly important. However, let's not ignore the fact that acne can often be a sign of a deeper internal issue. Where I see women face trouble is they only address the visible signs of acne. There's a lot to be missed by not looking a little deeper.

In fact, by looking deeper you may discover improved digestion and better energy levels among other whole body benefits. I know this was true for me!

What to do when acne is slow to heal #acne #clearskin #acnefree #clearskindiet


For years I was on an acne specific skin care line. My face remained clear as long as I continued using the product and it worked for a decade!

I falsely believed that the acne had been eradicated. I thought it was gone and all I had to do was continue to buy this certain face wash. I could not have been more wrong!!

Not only would I later learn that this particular skin care line is actually quite damaging to the skin, but I had also spent an entire decade neglecting my total body health. I failed to address any internal issues that were, in fact, affecting my skin. 

When the above said skin care line failed to deliver it's usual results,  I was left with an enormous mess. My skin had never looked worse. I was devastated.

For the first time in my life I was forced to look at other options. I naturally tried a few  other acne specific skin care lines all to no avail.  This prompted me to do more research on acne as well as how to treat acne.

I learned there was a holistic side to healing acne. What?!

I had never before even considered that there was a root problem to my acne, never mind addressing it.

This didn't mean that skincare wasn't important. Quite the opposite - I finally began to understand how to properly care for my skin!

It did mean though that I had a lot more control over the situation than I previously believed. Through simple nutritional and lifestyle changes I experienced great improvement in my skin and my health.

These changes don't happen overnight and some people (while well intentioned) simply say the wrong things. These are some questions you may receive (I know I did!):

Shouldn't your skin be completely clear with all the dietary changes you've made?

Is your body getting proper nourishment?

Why are you doing this to yourself? Aren't you miserable? You know I have a friend who sells acne skin care. You should call her.



With all the self-doubt that can go along with these comments, it may be best to tune them out.

Here are a few thoughts I'll leave with you:

Remember who you are doing this for - YOU! You deserve to look and feel your best. If it takes a bit longer than expected to get where you want to go, won't it still have been worth it to arrive? There's much to be said for perseverance.




It's important to remember that external remedies are only a band aid. It's not that you can't use them, it's that you have to also address the underlying issue or you will never truly be free of your acne.

It's important to quiet the external voices. Don't try to argue or reason with those who find your new dietary lifestyle to be crazy. You'll never win the argument! It's better to smile, thank them for their concern and move on.

Which brings me to my final point don't overshare!

I know this may seem odd because when we're trying to lose weight or step up our fitness game, we're often encouraged to tell lots of people so we hold ourselves accountable.

Treating acne is different though and is often misunderstood. Because of that it is better to not overshare with too many people. Having one or two people close to you who you trust is the best option. They can help hold you accountable and offer encouragement and support. This support may not come from immediate family. It's nice if it does but it doesn't always happen that way.


Where are you on your journey to healing your skin? What approaches have you tried? Do you feel you have proper support? Leave a comment I'd love to chat!













 

Posted in Acne. Tagged as acne, acne scars, acne skin care, acne treatment, heal acne, heal acne holistically, health and wellness, how to eat to heal acne, skin care.

How to Stop Picking Your Face so Acne Can Heal

Do you pick at your acne? I recently saw an article that might help you break the habit.

Picking at your acne is one of the worst things you could do. Yet it is a common problem among acne sufferers. It can even feel slightly satisfying to squeeze pimples and it can certainly turn into a bad habit quickly.

Each time you squeeze and dig at blemishes on your face, you increase the chances that you'll suffer scarring. I know I have some scars on my face that wouldn't be there had I simply left my breakouts alone! You also are potentially making your acne worse. As you squeeze blemishes bacteria underneath the skin gets pushed around and can lead to further breakouts. What may begin as a pimple or two can easily lead to three or four if you mess with it, so you're better off leaving it alone.

How to Stop PIcking Acne #clearskin #acne #acnefree #stoppicking

If this is an area you struggle in, try these few tips to stop skin picking for good.

  1. Don't look at your blemishes so often. You know the drill. You have acne so you stop at every mirror in your house each time you pass it and check just to see if it's magically disappeared or somehow gotten worse from the last time you checked. All this does is take any stress or anxiety you have around your acne and make it 100x worse. It also makes it more likely that you are going to touch your face. If you have to take down some of the mirrors in your house or cover them with a cloth. Just temporarily, of course. It may help remind you to back off a bit.
  2. Keep your skin care routine simple. Don't spend too much time in your bathroom taking care of your skin. Your skin care routine should be fairly simple anyway. Overdoing it can irritate your skin and make your acne worse. Whatever your current routine, it should only take you a few minutes to complete. Breathe, relax and enjoy the time of caring for your skin. Once you're finished with everything, leave your bathroom. Don't stop and stare.
  3. Ditch the magnifying mirrors. You don't need them and they will only make you feel worse about the state of your skin. If you don't currently own one, please do not buy one. If you do have one store it away or consider donating it.
  4. Visualize. If you are picking at your skin, visualize the bacteria that lie beneath the surface. Picture it in your mind being transferred around and potentially causing new breakouts. The temporary satisfaction you may feel from squeezing your blemishes isn't worth it.
  5. Recognize that squeezing the pimple often makes it look worse, not better. Enough said, really! How many times have you messed with a pimple and had it look better? Probably never. I know for me this has never played in my favor. It always ends up looking much redder, more irritated, and more inflamed.



Skin picking can be a hard habit to break. But it is that, a habit. It's like any other habit such as biting your nails. You do have control over it and you have a decision to make.


Are you struggling to find solutions to clear your skin? Book in a consultation today. I look forward to talking with you.


Joyfully, Hannah

Posted in Acne. Tagged as acne, acnescars, preventacnescar, skin picking, stopskinpicking, wellness.

Discipline Succeeds Where Motivation Fails

Does discipline trump motivation?

I recently read an article that struck a nerve with me.

It was written by a fighter pilot and the topic was motivation and discipline.  His viewpoint was that discipline trumps motivation every time.

The fighter pilot said that when it's time to run head first into the enemy you don't feel motivated to do it.  After all you're full of fear and would rather turn and run the other way.  He said rather it's discipline that's so important at this moment. It's the discipline you've developed, your knowledge on the subject, the training and practice. You know what you have to do so you simply do it.

How to Stay Discplined When You Don't Feel Motivated #motivation #discipline #clearskin #acnefree

As I read this piece I felt immediately drawn to what he was saying. I realized that although he was referring to war time battle, the same principle applies to just about every area of our lives.

In fact, for many areas of our lives if we only relied on how motivated we felt to do something, nothing would get done.  Am I right?!

I see this often in my private coaching.  Women come to me feeling motivated to make a change. They are tired of the way they look and feel. vThey know they need a change and at first the prospect of it all is really exciting. 

They feel motivated to do something different.

But then reality begins to set in and the truth is changing the way you eat isn't always a straight, easy road. At this point discipline has to step in and take over. Otherwise you find yourself right back where you started.

When I had  adult acne  so severe that nothing I tried was working,  I began to look at my issue for what it was.
A sign of a deeper rooted problem that needed to be solved.

This is when I decided to change the way I was eating to bring restoration and healing to my body and therefore, ultimately heal my skin.

Motivation didn't play much of a role during this process. Initially, I felt motivated by the prospect of clearer skin but that quickly faded. One thing to understand about using food as medicine, is the results are not always immediate. Obviously, this can feel frustrating. 

More than that is what others around you see.

To my friends and family, the dietary changes I made, seemed extreme (although they really weren't).

People wondered if I was nourishing my body properly. I began to feel a bit of a stigma because I wasn't eating what everyone else was. The biggest struggle was that my skin didn't clear overnight and as it was healing it went through a few purging stages. You know the old adage, "Things get worse before they get better"?  In my case I experienced this. Therefore to those around me it appeared that all my efforts were in vain.


During these times I didn't feel motivated to keep pushing forward and pursue my goal.  In fact, at times I felt downright defeated.  Was I completely crazy?!  This entire process required discipline on my part.  I knew what I needed to do or I would never know the real results.  If I quit half way through I would never realize the truth.

Worse, if I gave in to temptation or peer pressure to be normal and do what everyone else was doing, I'd have to start back at square one.  I had to be disciplined everyday to follow the plan I laid out for myself.



Motivation is overrated.

If you want to accomplish real changes in your life, you have to develop discipline. 

For many of us, this is a struggle to handle on our own.  We need guidance and accountability. 

Ready to take that step towards clearer skin and better health?  Click here and I'll be in touch with you real soon.




Here's the link to the article I referenced http://www.businessinsider.com/top-gun-pilot-dave-berke-discipline-2017-7

 

Posted in Acne, Wellness. Tagged as acne, discipline, health coach, holistic healing, motivation, nutrition.

The Truth About Fragrance In Your Skincare Products

Have you ever wondered about the role of fragrance in your skincare products?

For years and years I didn't care if fragrance was in my skincare products.  In fact, quite the opposite was true. If my skincare products smelled good they were all the more enjoyable to use.

Fragrance and Skincare Products #fragrance #skincare #acneskincare #acne #clearskin

Nowadays its a different story.  After researching and learning the truth I've wisened up a bit. I no longer choose a product based on its flowery scent.

Here's why:

Fragrance is a non-essential ingredient that is often added to pull you - the consumer - in. 

It's Marketing 101. Make a product smell nice and people will want to buy it.  

Unfortunately, while fragrance may make a product smell nice it can lead to potential problems. 

Some of you may know that you have a fragrance allergy and you are already avoiding fragrance in your skin care products. If so that's fantastic. 

However, for some having fragrance added to a product seems like a non-issue. If there is no visible physical reaction all must be well, right?

Maybe not. 

Fragrance compounds are sensitizers meaning you can develop a sensitivity or allergy to it over time. Just because you don't find that product irritating to your skin now, doesn't mean you won't later down the road. 

Fragrance compounds are also co-sensitizers. This means that you're more likely to become sensitive to other ingredients in the product simply because fragrance is included. 

Products with fragrance can lead to or exasperate rosacea, acne flare-ups, and dryness.  Who wants that? 

Are products with fragrance ever okay to use? 

The only time I am okay with fragrance being in a skin care product is if it's in a cleanser and listed as the very last ingredient.

Because you don't leave cleanser on your face you are less likely to develop a problem. However, be sure you are properly rinsing after cleansing. Rinse, rinse and rinse again. You want to remove all traces of cleanser from your face before moving on to the next step in your skincare routine.  This is true whether or not your cleanser contains fragrance. Rinse and rinse again. 

Oh and that micellar water you love that is marketed as a no rinse formula? Sorry, but you have to rinse that cleanser as well. 



Always keep a close eye on your skin. If you see any signs of irritation or feel a stinging or burning sensation, I recommend you stop using that product and find a replacement that is fragrance-free. 

It's unfortunate that some skin care companies make incredible formulations and then add fragrance. I encourage you to check your products to see if fragrance is listed as one of the ingredients. 

Is your current skincare routine comprised of products that contain fragrance? Leave a comment and let me know!                                                                            




 

Posted in Acne. Tagged as #acne #clearskin #hormonalhealth #skincare, #acnecleanser #acnemoisturizer, #skincareroutine #acnehelp #womensacne, #skincoach #beautyblogger #healthcoach.

The Last Course on Acne


Lately I've been seeing an increasing number of women post about their acne on various social media channels. The most frequent posts have been in a number of private Facebook groups I belong to.

Responses include

  • skin care recommendations
  • cutting back on exercise
  • getting enough sleep
  • cutting out gluten/dairy
  • reducing stress
  • using progesterone creams
  • collagen supplements
  • essential oils

And the list goes on.......  

Some of them, like getting enough sleep, are quite valuable.

The trouble is the causes of acne vary, and the solutions must address the cause. There are different types of acne, and they require targeted treatment methods.

Even advice given with the best of intentions could be counter-productive if it doesn't fit the situation. In other words, it's easy to be given the right answer to the wrong problem.

A supplement or herbal treatment may greatly help your friend's acne. She then encourages you to take the same supplement and your acne becomes worse.

Honestly, acne is just too complex to be taking advice at random. And because acne takes some time to heal, it can even be a struggle to define what is working and what isn't working.

What's the solution, then?
#clearskin #acne #acnefree #hormonalhealth


The Last Course on Acne by Fran Kerr of High on Clear Skin 

I met Fran Kerr when I was working to heal my own adult acne. I had made some nutritional changes that were helping the appearance of my acne but I couldn't completely shake it. Fran offered me further guidance and I experienced greater improvement.

Fran has been helping women heal their acne for 10 years. She has put together the benefits of her research and education into a one stop shop, online course.  

Are you tired of struggling with acne?
Do you want to break free from feeling as if you have to hide your face from the world?
Are you ready to be in the picture and no longer behind the camera?
Are you confused about what supplements you should be using OR not be using to heal your acne?
Are you ready to discover how to find the right skin care to help the appearance of your acne?



If you answered yes to any of these questions then this course may be right for you.

Click here to check out ALL the benefits The Last Course on Acne offers

Note: There are affiliate links in this post. If you choose to make  a purchase, I will receive a small commission at no additional cost to you. I only recommend products that I value myself and feel would be of benefit to you. Thank you for your support. 

 

Posted in Acne. Tagged as acne, acne supplements, adult acne, beautiful skin, fran kerr, healing acne, high on clear skin, the last course on acne.

A lack of willpower is not your problem

Here come the doughnuts! There goes my diet plan!

How many times have you begun a nutrition plan or diet only to have someone bring doughnuts to your office or home?

You have the best intentions and you're certain your willpower will hold out this time. After all your beach trip is only a few, short weeks away, and you want to look good in your swimsuit!

Usually this is where the bargaining begins. You have a debate with yourself. You reason that you've been so good on your diet so you choose to indulge a little. Everyone else is, why should you be the only one left out? So you take a delicious doughnut, or two, and decide that tomorrow is a new day and you'll eat perfectly tomorrow.

Does this situation sound familiar? Maybe it's not doughnuts for you but chips and salsa, or ice cream? Whatever "it" is doesn't really matter. What does matter how you feel afterward -- as a wimp with no willpower.

I'm going to share with you a secret: willpower has nothing to do with it.

In my days of constantly chasing weight loss and experimenting with different diets this scenario was common place for me. I see the scenario daily on social media. It's usually portrayed with clever memes or a gif but, nevertheless, the guilt-trip is the same - success comes from willpower, and if you only had more of it you'd be successful.

Why does this cycle happen and how can it be stopped?
How to gain willpower #willpower #dieting #dietingmotivation

Willpower is highly overrated. It's a word we frequently use and see yet, if asked, I'm guessing most of us would have trouble defining it. It almost feels like a mystical factor that needs to be harnessed in order to have power over food.

I'll say it again. A lack of willpower is not most people's problem.

Take the focus off of willpower and instead put it on decisions, habits and discipline.

Dieting doesn't work in the long run and I'm not a fan.

  • It doesn't last
  • it isn't a sustainable way of eating and
  • it often leaves your body lacking nutritionally
Instead, of dieting for weight loss, nourish your body through whole food nutrition.

Add to that balance. Balance in life liberates us from cycles of defeat.


Take that box of doughnuts that just walked into your office. Everybody is partaking. When you do not you create at least two unproductive, self-defeating circumstances. First, you put the entire office on notice that you are "trying to lose weight." Every day after that someone (at least one) will ask how is the diet going? How much weight have you lost? Odds are the person you find most annoying will be the one who asks most often. You have put your waistline in the spotlight, center stage. That's pressure you neither want nor need.
The second self-defeating and unproductive circumstance you create when turning down a doughnut while everyone else is indulging is the "apple in the Garden of Eden" effect. The more you tell yourself "No," the stronger the attraction and urge to partake. Who wants that battle?

There's a better way, and you can embark on that way now; before the doughnuts-in-the-office challenges. Decide to change the way you eat. It is your decision. You are in control. You are the master of your destiny.

The first step is to write down why you're changing the way you eat. This can't be a simple blanket statement, such as, "I'd like to lose 10 lbs." Why do you want to lose 10 lbs? What will losing 10 lbs do for you? How will your life be different once those 10 lbs are gone? You need to answer these questions and you need to write it down.

The women I work with complete that exercise with precision and clarity. They know specifically what they want, and they know the reason behind it.


Furthermore, what you want to change has to be of greater importance than the food you want to indulge in.

When I decided to heal my acne through nutrition I learned that I needed to eliminate certain foods that were not serving my body. Unfortunately, these were foods I really didn't want to let go of. A part of me felt I needed these foods to be content. I teeter-tottered and struggled with committing to a decision for a long time, and my results showed it. My face would clear, and then I would revert to eating as I always had, and my acne would come back.

It wasn't until I became utterly dissatisfied with my appearance that I successfully eliminated certain destructive foods, and replaced those with foods that were helping my body. Now I no longer miss those old foods. But initially what kept me on track was realizing why I made the decision.

You may want to lose 5 lbs, but what that requires may not be something you want to do. The 5 lbs, you rationalize, isn't that uncomfortable to live with. Do you understand where I'm going with this? Your "why" has to be bigger than anything else. When that happen it is no longer a "should do" decision, but rather a "want to" choice. It is always easier to do what you want to do that what you should do. Granted, discipline will be necessary because motivation and drive don't always hang around long.

The final component to this is to recognize that they are physiological things, completely outside your control, that take place in the body when you change the way you eat. If you're craving something, or feel you lack self-control with certain foods (especially with highly refined carbohydrates), there is a reason. This is where one-on-one coaching will carry you to success.

Reach out to me right now. Let's have a complimentary conversation. Take the first step to becoming who you want to be.

Posted in Nutrition. Tagged as dieting, dieting motivation, discipline, eat real food, health coach, how to lose 5 lbs, motivation, quit dieting, resist doughnuts, willpower.

the importance of gratitude for clearer skin

Did you know stress is one of the top 5 factors contributing to your acne?

Think about it. How many times have you had a huge breakout appear right before a special event?

How about break outs that show up before a job interview?


When healing acne you must look at the whole picture and stress is definitely apart of it.

Obviously, it's important to reduce our stress levels. I don't think anyone would argue that going through life while constantly worrying is a productive, healthy way to live. The problem is it would be impossible to completely eliminate all stress from our lives. I don't care who you are you deal with stress to some extent on a regular basis.
How to practice gratitude for clear skin #acne #acnefree #clearskin #gratitude

Stress doesn't only revolve around big, life issues. Although that can definitely be apart of it. It's also the smaller things that lead to stress and sometimes I think these may be worse. These little issues are easier to ignore and therefore they can build upon each other until you have a mound of stress.

What exactly happens when we are stressed that would cause a breakout? There are a few factors.

  • Stress affects your gut
    • 70 % or more of your immune system lies in your gut
    • 90% of your happy hormone, serotonin, is made in the gut
  • Stress leads to impaired digestion and optimal digestion is necessary for clearer skin

Bottom line: You need a healthy gut to have clear, healthy looking skin. An imbalance in the gut leads to too much inflammation in the body and acne is a form of inflammation.

There's not much refuting this these days. I've even been noticing skin care companies that make acne specific products, discussing the relationship between the health of our gut and the health of our skin.

The irony here is the more acne you get the more stressed you may become.

I remember thinking when my acne was at its height, that if my face would clear, I could finally get a handle on my stress levels. Waking up everyday to a red, inflamed and pimple-covered face automatically put me in high stress mode.


Since it's impossible to eliminate all stress from your life, what can be done?

I believe there are three actions.

The first is,
increase your resilience -- and it isn't complicated. Three resolutions will immediately help:
  1. get adequate sleep each night -- 8-9 hours are recommended
  2. eat a whole foods based nutritious diet
  3. exercise regularly 
The second action to eliminate stress is let go of things you have no control over. Stressing over issues we cannot control makes us feel trapped; a victim mentality.
  1. In situations you can influence for improvement, do so
  2. In situations you cannot influence, either disengage, or release it from your emotional domain of responsibility.     

The final component to increase your stress resilience is implement  a Gratitude Journal.  

Really?! Yes! Believe me, I was someone who always rolled my eyes at this type of thing. I feel grateful enough, what do I need to write it down for? 



Research has shown that changes take place in your brain that reduce stress and increase feelings of pleasure when you WRITE down what you are grateful for. Each day take a few minutes to write down 3 things you are grateful for. Research suggests doing this for 21 days straight in order for the changes in the brain to take place.

Here's the way I look at it. This gratitude exercise is simple. It probably won't take more than 5 to 10 minutes of my day. If it really can help why not give it a try? The worst thing that could happen is you notice zero changes in your outlook on life and you go back to your old routine.

I challenge you to 21 days of gratitude! Do you keep a gratitude journal? Leave a comment and let me know. 


 

Posted in Acne. Tagged as acne, clear skin, cystic acne, heal acne, heal acne holistically, heal acne naturally.

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