When it comes to healing acne with nutrition, there is a lot of talk about what you can no longer eat.

The first things to leave your diet are gluten, dairy, processed foods and refined sugar. To a lot of women that is a bit overwhelming. However, it is true that these foods are inflammatory in the body, especially when eaten in excess, which we tend to do.

While it's important to reduce our intake of inflammatory foods, it is equally as important to increase our intake of foods that reduce inflammation and are full of antioxidants.


When I first began changing the way I ate to heal my skin, I almost fell into a state of depression around food. I knew the foods I shouldn't be consuming, but I didn't yet have a strong taste for the foods I needed to be eating. I longed for the comfort foods I grew up with. Because of this I oftentimes felt hungry, but didn't feel like eating.



This struggle left my body lacking a great deal of nutrition. In fact, my body was so nutrient deficient that my hair started falling out. Hair may be our crowning glory, but our bodies don't recognize it as being necessary for survival. Therefore, it's a go to place for the body to stop sending nutrients when necessary. It wasn't until I visited a naturopath (although not before I ended up with a bald spot on the side of my head) who informed me that I simply wasn't nourishing my body well.



The amazing thing about your body is you can teach it what foods you want it to crave!

The concept is simple. Feed your body the foods it should be having and thanks to metabolic reprogramming you'll be craving those foods in about 30 to 90 days. So cool, right? The old adage, 'you are what you eat' is correct. Your cells are literally made up of what you feed them!

Now that you know, the next step involves making a decision: Keep doing what you're doing while getting the same results or change the way you eat and possibly get better results. 

If you're ready to start making some changes I encourage you to take small steps. Don't go buy a ton of produce you've never cooked with before. Start with the fruits and vegetables you know and are comfortable with. Find a few recipes that suit your tastes and build from there. I often eat the same few dishes for several weeks before I tire of it and find something different to add in the mix. I recommend you do the same.

• Lemons. Lemons are one of the most cleansing, detoxifying foods. Juice from a fresh squeezed lemon provides support to the liver and and aids digestion. The liver is a our main detoxifying organ, so it's vital to support it in order to clear up acne. Enjoying fresh squeezed lemon in your water throughout the day is one of the simplest ways to do this.
• Turmeric. This Indian spice is anti-inflammatory and anti-coagulant. It keeps red blood cells from clumping and increases circulation. Better blood flow is vital to keep the skin glowing. Turmeric acts as a blood cleanser which helps prevent acne. I find you can add a dash of this to oatmeal or Juice Plus Complete. You can learn more about that here. By also adding nutmeg and cinnamon you won't taste the turmeric.
• Arugula. Arugula is high in vitamin A, which may not only improve acne but also helps protect the skin from free radical damage. This dark leafy green is alkaline and will help cleanse the blood and lymphatic system. Arugula does have a strong flavor and is a bit peppery. I prefer to mix it with a portion of organic spring mix, which contains baby lettuces and spinach. It helps balance the flavor.
• Bell Peppers. Bell peppers are a wonderful beauty food. One of the simplest ways to consume them is chopped in a salad. Red bell peppers are particularly high in vitamin C. Not only is this beneficial to help banish acne, but it also helps regenerate collagen in the skin which may slow down the aging process. I do recommend you opt for organic with bell peppers as they are one of the more heavily pesticide laden foods.
• Onions. Onions are an amazing food. Not only do they add great flavor to many dishes, they also contain properties that help cleanse the liver which is crucial for the health of our skin. It's beneficial to eat this food both cooked and raw. The two onion varieties I use most often and that contain the most health benefits are yellow onions and red onions. Yellow onions have the most sulfuric compounds while red onions are high in antioxidants, which we can see from its bright purple color. Here is a great article on the best way to store onions https://draxe.com/onion-nutrition
• Garlic. Garlic helps support your body's detoxification system and may aid in digestion; two things necessary for clearer skin. Garlic contains an enzyme called alliinase and a sulfur-containing substance called allicin. Pressing garlic activates the release of the these anti-inflammatory substances. In the store you'll see containers of pre-chopped garlic for sale. I recommend you opt for purchasing the whole garlic (bulk garlic) instead. Not only is it more cost effective, but also so much of the health benefits happen when pressing the garlic and then fade away shortly thereafter. Buying pre-chopped garlic isn't going to give you the same anti-inflammatory effects.
• Wild Caught Alaskan Salmon. Salmon is so beneficial for the health of our skin and it is a large reason why I don't advocate for a strict vegan diet. I dedicated an entire blog post to this amazing fish. You can read that blog post here. 

Remember, when it comes to clearing your skin, changes probably won't happen overnight. A large component is restoring your internal health and those changes are then reflected in your skin. Opt for whole foods whenever possible and you'll begin to see positive improvements.





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When I first wanted to heal my acne through nutrition, Google became my best friend. I honestly didn't know much about nutrition, and I definitely didn't understand how food affects our body and our skin. One of the first concepts I encountered while researching adult female acne was a vegan diet.


While the cystic acne on my face was at it's height in severity, I went vegan for many months.  In the beginning I did notice some improvement in the appearance of my skin. However, in the end being vegan didn't win out for me.

While my diet is still largely plant based, I don't eliminate all animal products. I want to share with you my thoughts on the vegan diet, specifically as it relates to acne. 



The benefits of a vegan diet can be the large number of plants consumed.  When you're not consuming animal protein, you need more fruits and vegetables to fill you up.  Fruits and vegetables contain antioxidants which help fight inflammation in the body.

Acne can be an indication of excess inflammation in the body so, logically, it makes sense to consume more fruits and vegetables.  The problem that often arises here, and the reason I put can be  in italics, it's easy to be vegan and lose sight of nutrition.

 It's easy to become so focused on whether a not a food is vegan that you forget to evaluate nutritional value. Technically, Oreo's® are vegan.  Although I don't think anyone would argue that eating these cookies will help clear your skin.  I've seen many times, including in myself, where consuming a vegan diet quickly turns to lots of vegan baked goods, pastas and baked potatoes.  These things are fine in moderation but they aren't the super-foods needed to boost our immune system so you can  give acne a kiss good-bye.

The downside to a vegan diet is its neglect of healthy fats.  When researching a vegan diet I was quite alarmed at how many proponents of this diet still had the low fat mentality that plagued the 90's.  The concept of following a low fat/no fat diet is outdated information that was never actually correct.  In fact, during the 90's when the low fat craze really took off, heart disease increased as people's waist lines grew.  Why did this happen?  Most likely it was due to high insulin levels.  Instead of eating healthy fats, which keep you fuller, longer, people were eating low- fat crackers, highly refined pastas and low- fat yogurts.  All these things spike our insulin levels which leads to excess belly fat, AND many people felt constantly hungry because the very thing that helps keep us full fat was removed from food. What I'm discussing here pertains to weight gain and heart health but, please make no mistake, it's also connected to the appearance of your skin.  Warning signs of internal excess inflammation in the body, such as acne, should help us connect the dots: a low-fat/no fat diet won't give us the skin, or the overall health we want.

Vegan diets also eliminate the intake of wild-caught, sockeye salmon.  I really can't overstate its benefits to our skin health.  First, wild-caught salmon provides a hefty dose of omega-3 essential fatty acids.  Essential fatty acids simply means our bodies don't make these fats, therefore, we must get them from food.  Omega-6's are also essential fatty acids.  However, because of deficiencies in our food supply these days (such as eating grain-fed instead of grass-fed beef, or consuming processed foods containing unhealthy, shelf-stable oils) we are ingesting too much omega-6's and not enough omega-3's.  The ratio of these oils should be 1:2 omega 3 omega 6. Unfortunately, our modern diets tend to have a ratio of 1:10 of omega-3 (anti-inflammatory) to omega-6 (inflammatory). [William Sears, MD, The Inflammation Solution,©2015]

Vegan diets also lack astaxanthin. Here we go again with salmon the prize winning fish! Astaxanthin is another reason to love this fish.  Astaxanthin gives salmon its beautiful pink color.  It's a nutrient that has a powerful anti-inflammatory effect.  Astaxanthin paired with beneficial omega-3's in wild-caught salmon make this fish vital to our diets.  Notice I keep emphasizing wild-caught.  It is important that you avoid purchasing farm-raised salmon. It doesn't contain the same amounts of the powerful antioxidants.  In fact, farm-raised salmon may have pink color added, so it appears more like wild-caught.  I also take a fish oil supplement and have noticed a difference in my skin, hair and nails.

Tip: On the days you enjoy salmon for dinner it's okay to skip your fish oil supplement. This will help you stretch your budget a bit farther as well!

Lastly, I encourage you not to place yourself in a "diet camp."  What I mean specifically is avoid anything that promises weight loss as its single goal.  It can lead to an all or nothing mentality, in which you feel guilty if you are ever in a situation that makes it impossible to eat and still stay within the diet's strict guidelines.  What I do encourage, instead, is focus on real, whole-food nutrition.  Shop the perimeter of your grocery store.  Opt for organic produce and meats when possible.  If unavoidable, be very selective in the purchase of processed foods.  If you're curious what to look for when purchasing processed foods, you can read more here. 




Have you ever tried, or are you currently following a vegan diet? Have you noticed an improvement in your skin, hair, and nails? How are you currently eating, and how does it make you feel? Please comment!

 

For optimum health it is better to avoid processed foods. But it can be difficult these days to do that. 

Life seems to be busier than ever and it seems we have less time to dedicate in the kitchen than in years past.  It's no wonder women resort to picking up boxed packaged items, and foods in the freezer section.

I'm a firm believer in balance.  Nutrition shouldn't be viewed as all or nothing.  It's all about giving yourself grace.

Do what you can with the knowledge, information, budget and time you have.


While I do cook mostly from scratch there are a few things I purchase prepackaged.  However, there are KEY things I look for before buying a processed food; and there are certain factors I won't compromise on.


In order to manage acne it is best done from the inside out.  Focus on nutrition to bring your skin to an improved state of health.  Examine all facets of your diet.

Let me share with you some key things to look for in any packaged food you buy.

1. INGREDIENTS: This is an instance where less is more. The fewer the non-food ingredients (such as stabilizers), typically the better the food is for your body.
2. WORDS: This one is simple. If you read the ingredient label and you don't recognize half the words, or it sounds like something you'd be reading in chemistry class, look for an alternative. 
3. SUGAR: It's important to avoid excess sugar, especially refined sugars.  Here's where it can be a bit tricky.  One of my favorite packaged foods Larabar ® - has a sugar content of around 16 grams per bar.  However, the ingredient list is short and it's all REAL foods.  The sugar content comes from whole foods not highly processed, refined sugar.  Also, they contain some dietary fiber and protein which brings me to the next item.
4. PROTEIN and FIBER: Look for items that are high in protein and high in fiber. These foods will help slow the release of sugars into your bloodstream and will help keep you fuller, longer.
5. MSG (monosodium glutamate) and HFCS (high fructose corn syrup): Honestly, I could write an entire paper on why these two should be avoided but for now let me keep it simple.  MSG is used as a flavor enhancer but it's linked to respiratory, gastrointestinal, cardio vascular, circulatory, muscular, visual and urological conditions. Should I say more?  As for HFCS - this is a sneaky little devil.  HFCS is a highly processed sweetener that (studies indicate) interferes with your body's natural ability to recognize when you are full.  It may, in fact, "tell" your brain, "You're not full. Keep eating."  If true, there is little wonder why it would be added to processed foods. 
6. OIL: Cheap, highly refined oils to avoid include corn, cottonseed, palm kernel, partially hydrogenated, safflower, sunflower and soybean.  It can be really tough to find products that don't contain those oils.  Most processed foods use cheaper vegetable oils for a variety of reasons.  Unfortunately they do nothing for the beauty of our skin (or our insides).  These oils are found in obvious places like potato chips but they also hide in sneaky places like jarred sauces and salad dressings.  Instead look for oils and products containing oils made from coconut, flax, olive, avocado and nuts.
7. NON-GMO: Genetically modified organisms (GMO) have altered DNA, changed by genetic engineering.  75% of all United States processed foods contain a genetically modified ingredient. The concern is genetic engineering hasn't been around long enough for us to know its long term effects.  Dr. Sear's motto is "When in doubt, leave it out".  I have adopted this attitude as well. 
8. ORGANIC: This last one I don't adhere to 100% of the time because organic isn't always an available option. If it is available, I typically choose organic over conventional.  Organic foods eliminate your consumption of pesticides and herbicides, which is a plus.
   • Note food labeled organic are also non-gmo. However, any food labeled non-gmo doesn't necessarily mean it's organic

Become a label reader. Take the extra 15 seconds needed to read the ingredient list on every packaged food you buy. I even periodically re-check the labels of foods I buy. Sometimes manufacturers change ingredients, or start using GMO's where they had not previously.

Know what you're putting into your body!  For beautiful, clear skin avoid too many processed foods.

 

I just saw an article discussing the relationship between indoor air quality and acne. Contrary to what you may think, indoor air can be five times more polluted than outdoor air. Common culprits can be dust, candles, cleaning supplies and also the particles that travel inside with you on your clothing.

"These are commonly known as volatile organic compounds, or VOCs."
Frequently, these tiny, invisible particles lurk in things like paint, cleaning products,
candles, and air fresheners--and they can have all sorts of repercussions for your skin.
(https://www.wellandgood.com/good-looks/air-quality-and-skin/slide/2/)


It's easy to think of acne as only an external skin issue.  Having a proper skin care routine is extremely important to clearing your skin and maintaining that clear skin. However, it stands to reason that other factors play a role in the look & appearance of our skin as well.

Acne can be a deep rooted issue and it's important to get to the real source. Digestion, quality of nutrition, stress levels and quality of sleep all affect the appearance of our skin.

What about air quality? It's probably safe to say that many of us aren't focused on this part as much. However, there does seem to be a natural progression between improving nutrition and improving the quality of household cleaners, soaps, shampoos and makeup. Once we start changing the foods we put in our body, it's natural to begin examining the things our skin comes in contact with as well as those things we breath in.

I have made the switch from toxic cleaning products to safer alternatives. Before that I remember shooing my children away while cleaning the bathroom. On the days when I had to go in and scrub the tub, I'd come up coughing and eyes watering. Pretty sure that's a good indication that what I was breathing in wasn't great. Not only that, but the chemicals we use come into contact with our skin and may end up in our bloodstream.

Where to start?

Start small. Ditch plug in air fresheners and perfumed room sprays. My favorite alternative to this is diffusing essential oils.  

Consider having a few house plants. There's a lot of evidence to suggest that indoor plants help improve the air quality. Plus, they are attractive and can be a natural part of your home decor. 

Check out a quality air purifier. One thing to look for is how much square footage the unit covers. If you live in a small space one air purifier may do it. If you have a large home take that into consideration. If you cannot manage to cover the entire house, focus on the rooms in which you spend most of your time, including the bedrooms.



Awareness is the first step. It's easy to go through the "day-to-day" and not think about what comes in contact with your skin. If you have persistent acne it's certainly worth looking into.
 

What is it about Sundays and feeling blue?

I don't think I'm alone in this as I've seen other bloggers write about this very topic.  Not to mention a good friend of mine and I call it depressing Sunday.  In fact we call or text often on Sundays and say the words, "Happy Depressing Sunday!!" This little joke between us has actually brightened my day more than once.




I don't know about you, but I'm the type of person who thrives on routine. I like the mundane, ordinary tasks of the week and while I may get tired of it sometimes, there's also a great deal of comfort in it. 

I'm a Christian and grew up in a Christian home so Sunday was always a day of worship and rest in our house.  My parents even had a rule that any weekend homework had to be completed by Saturday night because come Sunday there would be no working on it.  I much appreciated this rule because I was never frantically trying to get school work done before Monday morning rolled around.

While Sundays have always had a calmer feel to them, there's something that feels almost sad to this day.

Whether or not you are a believer, and whether or not you attend a church, I don't think many would argue that Sunday does represent a somewhat slower pace that any other day of the week.  It's a time to sit back, be with family and rest for the week ahead.

It's the sitting back and resting part that can be a bit uncomfortable for me.  Weekly schedules and routine keep my body busy and my mind busy.  Do you find this to be true for yourself?


Routines and structure means there isn't much time for reflection and this also means there aren't many pockets of quiet.  While this does get tiresome, it also offers a certain level of protection.  I can't stop and think and reflect because I need to move on to the next task.  Sundays provide a large window of time where I really don't know what to do with myself and I'm forced to deal with the quiet.

Do you find this true for yourself?

Your state of mind is essential to your overall well being.

Everything is connected: mind, body, and spirit.  It's important these things are in tune with one another.

Now I'm not saying don't ever feel sad or blue.  Quite the contrary, when these feelings do arise don't ignore them but rather decipher where they are coming from and what's behind them.  My mother passed away three years ago and, since then, Sundays have become an even greater challenge -- missing her most in the quiet moments. The reality of her absence cannot be denied during those times.

Here are a few things I've found that help me deal with the Sunday blues and may help you as well:

1. Stay hydrated.  Sounds ridiculous, I know.  It also sounds like it's just another excuse to talk about the importance of water.  However, there is no denying that when your cells aren't properly hydrated your body doesn't function optimally.  Any negative emotions you're feeling will only be amplified if you're running on empty.
2. Take a walk and grab some sunshine. It's easy to stay in the house and hibernate with Netflix. This can be comforting but it's easy to not want to retreat from your personal space. Instead I like to grab my daughters and take them for a walk, especially when the weather is nice.  A little Vitamin D from the sun can go a long way to lift your spirits.
3. List the things  for which you're grateful.  It can be easy to forget all the little things we have to be grateful for.  Try writing down just 3 things you are thankful for.  If you are in a tough season of life, you may feel that there isn't much to be grateful about but that's the beauty of this exericise.  It causes you to pause and see the beauty that's around you.  At night when my girls and I do their prayers, we always thank God for our warm beds and our full tummies. Two things most of us take for granted everyday but oh their significance in our lives! I thank God for my family, friends, for the roof over our heads and for food in the refrigerator.  Stopping to say these blessings helps me remember just how sweet life can be.  I challenge you to complete this exercise in gratitude and see if your spirits aren't lifted.

I'd love to hear from you! What are your thoughts on Sunday? Funday or Depressing? Is there a day of the week where you feel more uplifted and excited than the rest of the week?


Disclaimer: This blog is in no way intended to be a substitute for medical advice and/or professional help. If you struggle with depression it is important to seek professional counseling.

I've openly shared my life long struggle with acne. Battling cystic acne has been a part of my life since I was a teenager. What I haven't shared as openly is how utterly powerless I felt to stop it.


Here are a few of the things I have been told about acne:

• Nutrition has nothing to do with it. Changing what you eat won't clear your skin.
• To keep acne under control you'll always be on some type of medication.
• Your acne is hormonal so therefore it's out of your control.

So basically there is nothing you can do except spend a lot of money on lotions, potions and pills.
No wonder I felt so powerless!


Do any of these sound familiar? Have you been told these things?


I'll never forget the day I looked in the mirror and decided to take control of my acne.

It's like a switch was flipped in my mind and I completely changed my attitude about the whole situation. Knowledge is power and I decided to arm myself with as much knowledge about the body, nutrition and the way foods affect the body as I could.

I implemented what I learned and guess what?

The appearance of my skin improved! I was getting fewer and fewer breakouts. The redness and inflammation in my skin was lessening. Most importantly I no longer felt like a victim of my circumstances.

As I've continued my research I'm honestly amazed at just how much nutrition does affect the way we look, including our skin. I've also discovered a few other key areas, besides the foods we eat, that greatly affect our appearance.




Let me ask you. How do you feel about your skin? Do you like what you see when you look in the mirror? Being open to learning more about nutrition and the way food affects the body (for better or worse!) is the first step. When you're ready to take that step let's talk!  

Are any of these excuses your excuses?

• Not enough money
• Not enough time
• Not the right timing.

Those are common excuses I hear from women for why they are not ready to begin implementing a healthier lifestyle.

• MONEY do you feel you  can't afford to eat healthier? That is, for the most part a myth. Eating well or eating poorly costs about the same. Factor in being healthier, and it probably costs less.
• TIME do you think eating healthy is too time-consuming? That is, in fact, a matter of choice. Food preparation can be a pleasant and relaxing time; a time to form some new habits that you've probably wanted to develop anyway.
• TIMING -- are you waiting for the perfect, golden opportunity to start -- after school is out; after school gets back in; after vacation; after Thanksgiving. . . . HUGE mistake! There will always be something to tempt you, to sway you, to steer you off course. It's called LIFE.

I may sound a little unsympathetic here but I'm not. Those excuses used to be my top three. None of them can withstand the power of your decision to eat healthier and to be healthier. The single greatest challenge for me was to overcome the "all or nothing" mentality.

The world of nutrition can seem to be black and white, with little room for any gray areas. You either eat well or you don't. You either purchase only organic food or you don't. You either never eat processed food or you do.

Here's the thing: In a perfect world everyone would be eating only organic, locally sourced produce and grass-fed meats from local farmers and eggs from free-range chickens, etc. You get the picture. Sounds wonderful, but is it reality? Unless you own your own farm and you only eat what you personally grow and you never travel or go on vacation, this nutrition utopia is probably not a reality.

I see it all the time. It's sad, really, because here are some of the things I've heard:

"If you can't eat organic you may as well be eating ________ (insert fast food joint here)."
"Eating eggs is like smoking cigarettes. It'll kill you. You should only be 100% vegan."
"Eating meat destroys the planet."
"You have to eat ______ (insert your least favorite vegetable here) or you can't be healthy."
"Smoothies for breakfast are the pillar of healthy lifestyle."

Sounds really motivating, right? Geez! Hearing this stuff even makes me want to run in the opposite direction. Now when I come across those types of comments I simply smile and move on. I recognize that life is meant to be enjoyed, and a big part of that is enjoying good food. We are meant to nourish our bodies well. However, the stress we feel over food can be just as bad for our health as any less than ideal food choices.

Instead of viewing nutrition as all or nothing I encourage you to take a different approach. I teach my clients this saying, "Do the best you can, whenever you can, as often as you can." If you are able to eat organic that is definitely the better choice. However, eating conventional produce is not equivalent to eating a highly processed cheese burger and fries so don't make it out to be. There shouldn't be any shame in purchasing conventional produce if that is what is available to you.

And about that cheeseburger and fries -- I believe there is a place for that in life as well!! Again, it's not all or nothing. 

Where I've witnessed the most long term success is with women who gradually make changes instead of trying to do a complete overhaul overnight. It is very difficult to try to upend everything about the way you eat in a few days. It's too easy to slip back into old habits when life gets stressful. When gradual changes are made the chances of making them a permanent lifestyle increase. The reality is there needs to be balance and room for flexibility.



I want to hear from you.  Leave a comment!

Have you ever felt discouraged about eating better because of this all or nothing attitude? Have you felt held back because you aren't able to dive in 100%?
 

The Bed and Breakfast we stayed at last week was wonderful. Breakfast included pancakes, waffles, sausage, potatoes, and tons of fresh fruit. It was SO delicious and the best part? I lost three pounds!





From the time I was a teenager until most recent years, preparing for vacation meant a period of dieting. I would exercise harder and try to cut calories (I knew shockingly little about nutrition then) in order to get a flatter tummy for my trip. Once on vacation I would throw caution to the wind when it came to food and overindulge. Shortly into my trip I'd be bloated, tired and sluggish. Good times, right? Upon returning home I'd discover that I had gained a few pounds and had to work all over again to lose it. This was my pattern for years. Does it sound familiar?

When I changed my approach towards food several years ago it also changed the way I view dieting in general and how I eat when I am on vacation. This surprised me on my most recent trip because some of the foods I ate were less than stellar and I definitely indulged a little. While I didn't completely stuff myself, I certainly ate to my heart's content each morning. Lunch and dinner consisted of local fare from restaurants in the area. Some were incredible, others not so much and one in particular is definitely getting a negative mark on Trip Advisor. One thing I kept noticing was I didn't at all feel tired the entire time and my tummy was never bloated, which are two common areas of struggle, especially for women.

As I reflected on what I was doing differently and what I might be doing right I came up with a few tips to share with you. These go beyond the "pack healthy snack options" tips.

How To Eat on Vacation:

• It begins at HOME. It's what you do most of the time that matters. This is why I encourage you to make the absolute best choices when preparing food in your own kitchen where you have complete control. You control the oils used, the amount of sugar, the quality of the meats and produce, etc. It's important to take advantage of these times to keep your gut health strong and your immune system strong. This way when in situations, such as vacation, where you don't have 100% control over the food it won't completely derail you because you have a solid foundation.
• Stay hydrated! It's so easy to get dehydrated, especially when traveling. Add to that the hot summer months and it's no wonder we have trouble keeping our bodies adequately nourished with water. Carry water with you wherever you go. I keep a stainless water bottle with me at all times. To keep it full I carry a gallon jug of water so I can refill my bottle as needed. Where I was staying this particular trip I was able to fill my gallon jug of water with fresh, clean water. However, you could just as easily run to your local grocery store and purchase a gallon jug of water for under $1.00. Even if you're only slightly dehydrated your body can mistake that signal for hunger so keep your water bottle full and drink up!
• Don't overthink it. What happens when you sit down with your menu at a restaurant? Do you order the first thing that pops out at you or do you mull over what you "should" be eating and what you want to eat? It may sound counter productive but I recommend you order the first thing that jumps out at you on the menu. Note: If you eat in restaurants on a fairly regular basis this same rule would not necessarily apply. Oftentimes the stress we create for ourselves around food is worse for our bodies than the food itself. The more research I do and the more time I spend with my private coaching clients the more convinced I'm becoming that stress is our number one enemy when it comes to not looking and feeling our best. SO make a decision from the menu, eat slowly, enjoy every bite and then put it out of your mind. This means no regrets! Don't stress over what you just ate and that you should have gotten something else. This is negative self talk and it does nothing to serve your body. *Interesting that I am gluten intolerant. However, I ate gluten a few times on my trip with this no stress mentality and didn't suffer negative consequences. Just food for thought.
• Stress Free. Vacation can be such a wonderful time to get away from the norm and relax. I know for me I felt so carefree on this recent vacation. At home there is always something for me to be doing and being able to take a few days to slow down was wonderful for my soul. One of the biggest observations I made while on this trip was that I actually got to sit down and eat! I coach my clients on the importance of being in a stress free state when eating. Don't eat at your desk, don't eat standing up or while rushing out the door. Even for a snack take ten minutes to step away and enjoy it. Unfortunately, I can be my own worst enemy because I often find myself standing at my kitchen counter eating or getting up and down from the table during meal time. I know all you mothers know exactly what I'm talking about here! Caring for our families often means we throw ourselves on the back burner. Take advantage of the lower stress times of vacation and sit down to your meal. When in a restaurant, really enjoy that you have no kitchen work to do in the moment. Eating while stressed can negatively impact our digestion so allow vacation to work for you in this way.

Focus on Digestion! Eat slowly. Chew your food well. Put your fork down between each bite. Digestion begins in the brain as we start thinking about the food. Then moves to the mouth and most people don't chew long enough or slow enough placing a heavy burden on their digestive tract. What does this lead to? Bloating, gas, discomfort, etc. So it's important to eat slowly and chew your food well. This also allows you to recognize when you are full so you can stop eating. One reason people overeat is they eat too quickly and the brain doesn't have time to catch up to the stomach. Basically, you think you're still hungry but you're not. Try chewing slower and eating slower in general. You might be surprised how much less you eat at each meal and you're less likely to end up overstuffed. SLOW DOWN. It's vacation so

                                       t a k e your T I M E and ENJOY!




 

What if I told you that how you looked was 90% nutrition and 10% exercise?

Someone told me that once and at the time I really didn't want to believe it. After all, we were standing in my Mother's kitchen and at that exact moment there was a box of Girl Scout cookies waiting to be devoured (Hello, Thin Mints!). However, over the years I've come to learn the truth of that statement.



You can't exercise yourself out of poor nutrition. When we are young we have an easier time at maintaining a fit body while indulging in less than stellar food choices. As we age that becomes much harder to do. Also, it's important to remember that how you look is only the surface of it all nutrition affects our outside appearance but more importantly it affects our internal workings and organs. Our outside appearance isn't necessarily an accurate depiction of what's going on inside our bodies.

My freshman year of college I had the fortunate blessing of making friends with a few girls who were as fit conscious as me. They loved to workout and so did I. The three of us got up every morning at 5 am and went to the college gym together. We'd also go for afternoon runs. This amount of exercise was nothing new for me. I'd been in the gym since I was in the 8^th grade, lifting weights and running. However, what did change for me were my eating habits.

These two girls were more conscious of what they put in their bodies than I was. Since we were all together I quickly followed suit. The results? Well you know the old saying "the freshman 15"? Instead of gaining 15 pounds my freshman year of college, I lost 15 pounds. I was literally in the best shape I'd ever been in and looked much better than I did in high school. It wasn't exercise that changed for me, it was my diet.

Three years ago when my cystic acne came back with a full on vengeance I learned the truth of this statement once again. Nothing externally worked. My acne didn't begin to clear until I changed the way I ate.



How do you look and feel? Do you reward a great workout session with food indulgences? Are you exercising your heart out but not seeing the results you desire?

I encourage you to show up for yourself and feed your body well!

Not sure how to do that? Let me help you. You deserve to look and feel your best!

I've never had great skin. Visits to the dermatologist were a regular part of my years as a teenager. But as a teen, I never would have imagined that I would be battling the same cystic acne during my 30's. But here I was, 33 years old staring in the mirror with an acne riddled face staring right back at me. Why was I plagued with this problem and what on earth could I do to fix it? Nothing seemed to be working for me.

I remember the moment vividly. I gave myself a long look in the mirror and the thought occurred to me, could this be the rest of my life? Might I suffer with acne forever?



Here it is; the most important thing I did to help rid my face of acne. I made up my mind that I could not, would not live this way any longer. I no longer saw myself of a helpless victim. I shifted my mindset and viewed myself as a woman with a decision to make. This was the catapult that propelled me forward.

At this point I recognized that my acne was stemming from my poor gut health. I knew that's where the answers lied, but I didn't really know what the specific answers were. So I prayed and asked God for guidance. It immediately became clear to me. Now it was up to me to put it all in motion...and that's just what I did.

My entire diet changed. I had to shift not only what I was eating, but also how I was eating. My relationship with food completely changed. For me this meant not quite fitting in in a few social situations. It meant carrying a small lunch bag with me everywhere I went so that I was never without something that was suitable for me to eat. I never wanted to be caught with an excuse to eat something that wasn't going to help me reach my goal. I prepared for every situation and I stuck to my plan.



Today my skin is much clearer without the use of acne medications. When I do get a breakout, it's usually not a surprise to me and is typically a result of excess sugar, too much stress, or lack of sleep.

What's staring back at you in the mirror? What is your "I can't live like this the rest of my life"? What is your current mindset about it? Helpless victim or a woman with a decision to make?

Everything is connected: mentally, emotionally, physically and spiritually. You can teeter totter if one of these legs is broken, but what happens when two are broken? The table comes crashing down. Our minds are powerful! The number one reason I see women not looking and feeling their best is they haven't made up in their minds 100% to commit to it. They want the results but they aren't fully there yet with the changes that need to be made. I get it because I was there myself sometimes the comforts we're used to are more comfortable than the pain in our life is painful.

Are you ready to shift your mindset? Are you ready to toss out the excuses and propel yourself forward?  I offer a complimentary consultation to see if we're a fit to work together. No obligation to buy. I look forward to helping you look and feel your best!