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.

As for myself, I notice a direct correlation between stress in my life and the appearance of my skin.


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.

Let me share with you a few key things I recommend you consider.


What gets your thoughts gets you.  What do you spend most of your time thinking about? Answer honestly. It may help to sit in a quiet area and journal for 15 minutes to really figure this out. Let your thoughts come out on paper and see what's in front of you.

Do you find yourself constantly being negative in every situation? Then it may be time for an adjustment.  We have different personalities and some people are naturally more upbeat and positive, while others tend to see the glass as half empty. It may not be in your nature to put a positive spin on things in life. That's okay. I do believe you can train yourself to change your thoughts and the way you speak and think.

 I read somewhere that it's easy for people to be negative. It's easy to see the bad things in life and dwell on those. It's easy to complain and sometimes it even makes us feel good to stew over a situation that upsets us. Here is where you have to consciously decide to stop negative thoughts in their tracks. Like any new habit it will take time to develop but it's one that is worth the effort.

Look at who you surround yourself with. Speaking of your thoughts, what are the thoughts of your friends and co-workers? Are you surrounded by positive people, or habitual grumblers and complainers?

First recognize you can't change the way those around you speak and react to situations. The only person you can control is yourself. However, when you speak positively and keep your cool in stressful situations, it has the potential to spill over onto those around you. Negativity breeds negativity just as happiness breeds happiness.

If you have a friend who is particularly negative all the time consider approaching the person about it. They may not realize what they are doing. If you're not comfortable having the conversation you may want to consider limiting the time you spend with that person.

Remember, you are in control of yourself and your time. It's your choice who you surround yourself with. Choose wisely.

Grieve it, be angry and move on. Things happen in life that upset us. Things don't always go our way.

Someone at the bank may cut in front of you in line. Another driver may cut you off. Someone may make a comment about your clothes that hurts your feelings.

There is no way to stop these inconveniences and hurts from happening. Again, the only part you can control is yourself and your response. How much energy do you put towards the guy who cut you off in traffic? If you need a few minutes to stew, take it. Set a timer for 10 minutes be angry, call a friend and complain and then when the timer ends let it go.

I'll admit this is a tough one for me. When something upsets me I want to be mad for awhile. I realize this does nothing to help me or better my health, and it only gives more power to the person who wronged me. Learn to let the little things go!

Don't worry about that over which you have no control. I confess, this isn't my strong suit. I tend to dwell on things even when all my worrying won't change the outcome.

The truth is many situations in life are this way. No amount of worrying will change anything. What will be, will be.

When a situation arises that has got you stressed, ask yourself, "How much control do I have over this circumstance?". If there is something you can do to better the situation then create a plan and put it into action. If the answer is that you have no control over it, then it's best to put it out of your mind. I find the only way I am ever successful at this is to leave it in God's hands through prayer.

What are your thoughts? How do you manage stress? Please comment and share your ideas you may be an inspiration to someone else!

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.
 

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!  

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!

What raises your blood sugar levels more? Whole wheat bread or table sugar? Read on to find out.

"I could never go gluten free. I like bread too much."

"I've tried gluten free bread and I can't stand the taste."

"It's too hard to eat in a restaurant if you don't eat gluten."

"I don't have a gluten intolerance. I never have to run to the bathroom when I eat it."

Do any of these sound familiar?! These are among the top comments I hear when discussing gluten. There's a lot of buzz out there among the word gluten and there seem to be three camps of people: Those who are gluten free and are completely sold that it's improved their health, those who feel it's fine for other people to be gluten free but it's not for them, and lastly, those who believe that gluten free is a trend and will soon die out.



What is the truth? Is gluten bad for your health? If you're not intolerant should you be eating it?

I first discovered the concept of a gluten free diet when I read the book Wheat Belly by William Davis, MD. This book opened my eyes to an entirely new concept and much of what he wrote seemed to be written directly for me.
A few things I learned:

1. The wheat we eat today is not the same wheat our grandmother's ate.
2. Even if you have a seemingly perfect diet, you may still hold on to body fat if wheat is in your diet.
3. Wheat is the dominant source of gluten protein in the human diet. There are other grains containing gluten but as a general rule we consume those much less frequently.
4. Whole wheat bread increases blood sugar as much or more than table sugar.

This last one was a real eye opener for me. I've had blood sugar issues my whole life. It's one reason it's hard for me to ever feel full for long. Up to this point, wheat made up a large part of my diet. I consumed pastas and breads without thinking twice. I exercised really hard so I figured, why not? After reading this book I learned exactly why not. I chose to remove gluten from my diet to see if there was some truth behind what I'd read. At this time I really didn't understand all the in's and out's of gluten. I now know that I had not removed 100% like I thought I had. Despite this, I still lost some weight, my tummy was flatter, and my blood sugar levels were much more stable than they'd ever been.

Of course, it was difficult living without gluten so this new lifestyle quickly dwindled and I went back to my old habits. Until I experienced a great loss in my life, which spurred on my cystic acne (which I had fought off and on since my teen years). When creams and face washes weren't doing the trick I decided to take a more holistic option. I began researching on the internet what worked for other women with adult acne. A common theme kept recurring; Remove gluten and dairy from your diet as the first step.

I battled and struggled with this. I remembered how great I'd felt when I gave up gluten before, but truth be told I didn't want to do it again. It was too difficult. It was easier to eat in a restaurant if I was able to eat gluten. I didn't really have a problem with gluten, right?! There can't be that much truth to this idea. Long story short, I went back and forth A LOT before I finally realized I wasn't doing myself any favors and cut gluten from my diet 100%. No longer was I allowing a once a week treat of regular bread or cutting myself slack when eating out. I realized to see the changes I wanted it had to be all or nothing.

Here is the truth about identifying food intolerance and identifying foods that cause inflammation in your body. After all, too much inflammation in the body is where illness begins. If you want to know if eliminating gluten will make a difference for you, you have to completely eliminate it 100% no exceptions. The length of time you do this for really depends on your symptoms. If you have acne, eczema, rosacea or any other skin ailments then the longer the better. My acne clients do it for six straight months. If you're having GI discomfort you may notice a difference within a few days.

Here are other symptoms related to gluten intolerance:

• Brain fog
• Depression
• ADHD like behavior
• Bloating
• Constipation
• Headaches
• Bone or Joint Pain
• Fatigue
• Acne 
• Dermatitis

You can read more about it here: Non-Celiac Wheat Sensitivity

For some clarification, a gluten intolerance can exist even if you don't have Celiac disease or another type of autoimmune disorder. The problem with the bread of our grocery shelves today is it was made to be shelf stable. This equals a higher gluten content. Also, when you see the word "Enriched" on a label it often means "deprived of nutrients." Enriched means some of the nutrients that cause the food to spoil faster have been removed and replaced with chemical ingredients so the food will be shelf stable. (Dr. Sear's, The Inflammation Solution).



Does cutting gluten from your diet seem scary or unmanageable or simply something you just really don't want to do? I get it. I once felt the same way. It's important to remember that you can always introduce back into your diet. If you eliminate if for two weeks and feel zero changes, start eating it again!

I highly encourage you to give this a try! 

Tell me, have you ever eliminated or considered eliminating gluten from your diet? 

 

Do you agree that drinking water is important to your health? It's not exactly a newsflash that our bodies need water to function properly. Maintaining a proper weight and having a beautiful, glowing complexion are both helped with proper water consumption.  If we know water is crucial to our bodies, the question then becomes how much water should we consume each day?


I've found that there are two main views on this very subject. One view is that getting enough water is simply a mathematical equation. The equation is based on your weight. Along this same view point is that you should drink 8, 8 oz glasses of water per day. That's easy enough to remember, but is it enough water?

The second view point is that you should listen to your body and drink when you are thirsty. In fact, some health experts who fall into this category believe that drinking too much water, especially around mealtimes, can dampen your digestion and lead to gut issues. I've read countless articles that argue you shouldn't drink water 30 minutes prior to your meal, during your meal and up to 30 minutes after you've finished eating.

Which method is correct? Is it a clear calculation or does it involve getting to your individual body's needs?
Unfortunately, many people are out of touch with their bodies. We stink at listening to our body when it tells us we are hungry or thirsty. This is key, and for most of my private-coaching clients I find this is where they need to start. Learn to listen to your body!

Here's the method I advocate:

• Fill a gallon jug of water at the start of each day.
• Each time you fill your glass or water bottle to drink, use water from this gallon jug.
• At the end of the day take note of how much water you've consumed.
• Record in a journal how you felt that day. Did you feel energized? Did you have a headache? Were you tired and sluggish? Was your digestion on point or did you feel bloated?
• Do this for two weeks.

You may not finish the gallon of water each day. That's okay. The point of this isn't to force yourself to drink the entire gallon. The point is to get you in touch with your body. Begin to take note of the amount of water you drank on the days you felt the best. Aim to get that amount of water daily. This amount may vary from time to time depending on the weather and your activity level. That's okay. The point of this exercise is to bring awareness. It should help you tap into your body's thirst signals.

For example, many of my clients, when they initially seek my help, are so out of touch with their bodies that they often mistake thirst for hunger. I've found this exercise to be the most successful at bringing awareness of your own body.

After the birth of my second child, I took the advice of a well-intentioned friend. My daughter could not breastfeed so I chose to use a hospital grade breast pump and bottle feed her with my own milk. It can be difficult to keep your milk supply up when you rely on a breast pump instead of the baby. I didn't feel that my supply was where I wanted it to be so a friend suggested I increase my water intake. I don't remember the amount she told me to drink daily but it was an enormous amount. I have always been an avid water drinker so the idea that I was somehow dehydrated seemed absurd to me, but I took her advice anyway. Within two short days of following her stringent "water plan" my milk supply dropped by more than half. Where before I was getting around 6 ounces each time I pumped, I was now only getting about 2 ounces. I called my lactation consultant, completely dismayed and looking for answers. She told me, "Hannah, stop drinking all that water! You're peeing out the hormone your body needs to make the milk!" In a nutshell, she told me to drink when my body told me it was thirsty. I went back to my former ways and my milk supply returned to normal.

I realize you may be thinking, 'that's great, but I'm not a nursing mother so what does that story have to do with me?'. The point of the story is not that I was a nursing mother. The point is we should be listening to our bodies! Following formulas and forcing water into our bodies when we're not thirsty may backfire on you as it did on me. It's along these same lines that I don't believe in counting calories or dieting in the traditional sense. It simply won't work.

On another note, as you take actions to clear your skin by increasing your intake of nutritional foods, you will naturally be increasing your water intake. The truth is fruits and vegetables, especially when eaten raw, contain a certain amount of water. Regardless of what some may believe, this does in fact count towards your daily intake of water! Sometimes when we begin eating healthier, we may actually notice we're a little less thirsty than before. It's no surprise when you're consuming raw produce! 



What are your thoughts? How much water do you currently consume and how do you feel most days? If you need help in this area, I challenge you to two weeks of my water exercise.

1. Fill a gallon jug each day
2. Observe your body and write it down
3. Learn how your body feels when it's thirsty.
4. Learn to obey those signals and see what happens with your health!