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.
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.
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?
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!
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.
Have you ever considered the connection between stress and acne? If you're using quality skin care and your nutrition is on point but your acne still lingers, stress could be the culprit. In my own personal situation, my adult acne flared up because of a stressful event in my life. Chronic, unresolved stress leaves us with excess inflammation in the body which then leads to a weakened immune system along with an increased likelihood that the body will attack itself, as in autoimmune diseases. All of this will do nothing to help improve your acne and could be a contributing factor as to why your acne lingers. For me, I notice a direct correlation between stress in my life and the appearance of my skin. My acne easily flares up if my stress levels stay too high for too long.
How should you deal with this? Obviously, it's not possible to be 100% free of stress 100% of the time. Life presents challenges and unexpected circumstances do arise. I'd like to share with you a few key things I recommend you consider.
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! How? I'm glad you asked! 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.
Do you want to keep eating the way you are and look the way you currently do OR do you want to change the way you eat and kick acne to the curb? Making this decision was one of the smartest moves I ever made. You can read more about that here.
For now though, let's talk about what we want to be feeding our bodies to support skin health. Finally, we're going to talk about what we can EAT!!
This list is in no way exhaustive, but if you're struggling with where to start it's a good jumping off point. 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.
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.
Vegan noun, a person who does not eat or use animal products.
While my cystic acne 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 acne. 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 is a sign of too much 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, and 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 writing 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's 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 all about balance nutrition shouldn't be viewed as all or nothing. When clients come to me for coaching I make it a point to meet them where they are. 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.
If, for example, buying jarred marinara sauce works for you right now, great! That's what works in my house as well. Let me share with you some key things to look for in any packaged food you buy.
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's not that simple. Acne is often a sign of a deeper internal issue. Where I see women face trouble is they only address the visible signs the acne. By failing to look deeper their acne continues to resurface causing them to move on to the next greatest skin care.
Our skin is an organ. In fact, it's our body's largest organ! When we view our skin this way, instead of simply an outer barrier, it's rather silly to think our skin doesn't paint a larger picture.
For years I was on an acne skin care line. My face remained clear as long as I continued using the product and it worked for 8 years! This led me to believe my 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!! The acne skin care line was simply a band aid, masking a much bigger problem. All at once the product failed to deliver it's usual results and 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 skin care lines all to no avail. After a bit of research 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.
The most important shift I made was my mindset. You can read about that here. The second shift was changing the way I ate. I created a plan and stuck with it for a solid 6 months no cheating, no slipping. What I noticed were slow changes and sometimes the healing was cyclical there were a few times my skin 'purged' during this period.
Because of this, some people thought I was nuts. Some questions I received:
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.
Maybe you've heard a few of these yourself?
I do believe all these things were said with good intentions. Spoken by those who cared about me, it really was an act of love not malice. However, I knew deep down inside that I was on the right track and I had to tune these voices out.
I have seen this same scenario with my clients who are working so diligently to get to the root problem of their acne. Family members and friends think they are nuts! I think the two main reasons why are:
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 my acne:
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.
If this is an area you struggle in, try these few tips to stop skin picking for good.
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.
As I read this piece I felt immediately drawn to what he was saying and 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.
I see this all the time in my coaching business. Women come to me feeling motivated to make a change. They are tired of the way they look and feel. They 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 my adult acne was so severe and 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 began 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 really 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. Let me explain.
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 issue 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 someone coaching us along the way. If you're ready to make a change in the way you eat and see real, lasting results I will help you develop the discipline needed to get there. Contact me for a complimentary introductory session!
What are your thoughts? Is motivation overrated? Is discipline more important? Leave a comment and let me know.
Here's the link to the article I referenced http://www.businessinsider.com/top-gun-pilot-dave-berke-discipline-2017-7