April 18, 2018
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.
And the list goes on.......
Some of them, like getting enough sleep, are quite valuable.
The trouble is the causes of acne vary, and the solutions must address the cause. There are
skin care recommendations
cutting back on exercise
getting enough sleep
cutting out gluten/dairy
using progesterone creams
different types of acne, and they require targeted treatment methods.
Even advice given with the best of intentions could be counter-productive if it doesn't fit the situation. In other words, it's easy to be given the right answer to the wrong problem.
A supplement or herbal treatment may greatly help your friend's acne. She then encourages you to take the same supplement and your acne becomes worse.
Honestly, acne is just too complex to be taking advice at random. And because acne takes some time to heal, it can even be a struggle to define what is working and what isn't working.
What's the solution, then?
The Last Course on Acne by Fran Kerr of High on Clear Skin
I met Fran Kerr when I was working to heal my own adult acne. I had made some nutritional changes that were helping the appearance of my acne but I couldn't completely shake it. Fran offered me further guidance and I experienced greater improvement.
Fran has been helping women heal their acne for 10 years. She has put together the benefits of her research and education into a one stop shop, online course
Are you tired of struggling with acne?
Do you want to break free from feeling as if you have to hide your face from the world?
Are you ready to be in the picture and no longer behind the camera?
Are you confused about what supplements you should be using OR not be using to heal your acne?
Are you ready to discover how to find the right skin care to help the appearance of your acne?
If you answered yes to any of these questions then this course may be right for you.
Click here to check out ALL the benefits The Last Course on Acne offers.
Note: There are affiliate links in this post. If you choose to make a purchase, I will receive a small commission at no additional cost to you. I only recommend products that I value myself and feel would be of benefit to you. Thank you for your support.
December 20, 2017
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.
What are your thoughts? How do you manage stress? Please comment and share your ideas you may be an inspiration to someone else!
Have we connected on social media yet? I'd love for you to join me on Facebook and Instagram where I share more about nutrition and skin clearing tips!
- 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. If you find yourself constantly being negative in every situation, it may be time for an adjustment. We have different personalities. Some people are more naturally 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 may 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.
December 13, 2017
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.
- 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. I encourage you to get the juice of 1 full lemon per day. 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 and if you aren't already eating them I recommend you start. I have to be honest. I never cared for raw bell peppers until I reprogrammed my body and now I love them. 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. One of the biggest components is restoring our internal health and those changes are then reflected in our skin. Opt for whole foods whenever possible and you'll begin to see positive improvements.
Let's connect on social media! If you haven't already join me where I share more skin clearing tips.
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November 29, 2017
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!
This post contains affiliate links. If you purchase something through these links I earn a small commission that helps keep my pantry stocked with chocolate and coffee. Any purchase is greatly appreciated.
November 20, 2017
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.
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 healthy skin, avoid too many processed foods.
- 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.
- 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.
- SUGAR: 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.
- 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.
- 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.
- 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 product-containing oils made from coconut, flax, olive, avocado and nuts.
- 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.
- 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
This post contains affiliate links. If you purchase something through these links I earn a small commission that helps keep my pantry stocked with chocolate and coffee. Any purchase is greatly appreciated.
November 14, 2017
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:
- People still largely view acne as only an external problem and one that can only be treated through skin care.
- Healing acne holistically from the inside out takes time and results don't always come quickly.
What do you do when you face these roadblocks?
It's important to remember who you are doing this for. You! You deserve to look and feel your best.
It's important to remember that external remedies are only a band aid. It's not that you can't use them, it's that you have to also address the underlying issue or you will never truly be free of your acne.
It's important to quiet the external voices. Don't try to argue or reason with those who find your new dietary lifestyle to be crazy. You'll never win the argument! It's better to smile, thank them for their concern and move on. Which brings me to my final point don't overshare!
I know this may seem odd because when we're trying to lose weight or step up our fitness game, we're often encouraged to tell lots of people so we hold ourselves accountable. Treating acne is a whole different ball game; one that is often misunderstood. Because of that it is better to not overshare with too many people. Having one or two people close to you who you trust is the best option. They can help hold you accountable and offer encouragement and support. This support may not come from immediate family. It's nice if it does but it doesn't always happen that way.
Where are you on your journey to healing your skin? What approaches have you tried? Do you feel you have proper support? Leave a comment I'd love to chat!
September 27, 2017
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:
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 or acne specific skin care.
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!
September 11, 2017
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.
Don't look at your blemishes so often. You know the drill. You have acne so you stop at every mirror in your house each time you pass it and check just to see if it's magically disappeared or somehow gotten worse from the last time you checked. All this does is take any stress or anxiety you have around your acne and make it 100x worse. It also makes it more likely that you are going to touch your face. If you have to take down some of the mirrors in your house or cover them with a cloth. Just temporarily, of course. It may help remind you to back off a bit.
Keep your skin care routine simple. Don't spend too much time in your bathroom taking care of your skin. Your skin care routine should be fairly simple anyway. Overdoing it can irritate your skin and make your acne worse. Whatever your current routine, it should only take you a few minutes to complete. Breathe, relax and enjoy the time of caring for your skin. Once you're finished with everything, leave your bathroom. Don't stop and stare.
Ditch the magnifying mirrors. You don't need them and they will only make you feel worse about the state of your skin. If you don't currently own one, please do not buy one. If you do have one store it away or consider donating it.
Visualize. If you are picking at your skin, visualize the bacteria that lie beneath the surface. Picture it in your mind being transferred around and potentially causing new breakouts. The temporary satisfaction you may feel from squeezing your blemishes isn't worth it.
Recognize that squeezing the pimple often makes it look worse, not better. Enough said, really! How many times have you messed with a pimple and had it look better? Probably never. I know for me this has never played in my favor. It always ends up looking much redder, more irritated, and more inflamed.
Skin picking can be a hard habit to break. But it is that, a habit. It's like any other habit such as biting your nails. You do have control over it and you have a decision to make.
Are you struggling to find solutions to clear your skin? Book in a consultation today. I look forward to talking with you.
August 16, 2017
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
January 11, 2018
Did you know stress is one of the top 5 factors contributing to your acne?
Think about it. How many times have you had a huge breakout appear right before a special event? How about break outs that show up before a job interview?
When healing acne you must look at the whole picture and stress is definitely apart of it.
Obviously, it's important to reduce our stress levels. I don't think anyone would argue that going through life while constantly worrying is a productive, healthy way to live. The problem is it would be impossible to completely eliminate all stress from our lives. I don't care who you are you deal with stress to some extent on a regular basis.
Stress doesn't only revolve around big, life issues. Although that can definitely be apart of it. It's also the smaller things that lead to stress and sometimes I think these may be worse. These little issues are easier to ignore and therefore they can build upon each other until you have a mound of stress.
What exactly happens when we are stressed that would cause a breakout? There are a few factors.
Bottom line: You need a healthy gut to have clear, healthy looking skin. An imbalance in the gut leads to too much inflammation in the body and acne is a form of inflammation.
There's not much refuting this these days. I've even been noticing skin care companies that make acne specific products, discussing the relationship between the health of our gut and the health of our skin.
The irony here is the more acne you get the more stressed you become. I remember thinking when my acne was at its height, that if my face would clear, I could finally get a handle on my stress levels. Waking up everyday to a red, inflamed and pimple-covered face automatically put me in high stress mode.
Since it's impossible to eliminate all stress from your life, what can be done?
- Stress affects your gut
- 70 % or more of your immune system lies in your gut
- 90% of your happy hormone, serotonin, is made in the gut
- Stress leads to impaired digestion and optimal digestion is necessary for clearer skin
I believe there are three actions.
The first is, increase your resilience
-- and it isn't complicated. Three resolutions will immediately help:
The second action to eliminate stress is let go of things you have no control over
- get adequate sleep each night -- 8-9 hours are recommended
- eat a whole foods based nutritious diet
- exercise regularly
. Stressing over issues we cannot control makes us feel trapped; a victim mentality.
- In situations you can influence for improvement, do so
- In situations you cannot influence, either disengage, or release it from your emotional domain of responsibility.
Research has shown that changes take place in your brain that reduce stress and increase feelings of pleasure when you WRITE down what you are grateful for. Each day take a few minutes to write down 3 things you are grateful for. Research suggests doing this for 21 days straight in order for the changes in the brain to take place.
Here's the way I look at it. This gratitude exercise is simple. It probably won't take more than 5 to 10 minutes of my day. If it really can help why not give it a try? The worst thing that could happen is you notice zero changes in your outlook on life and you go back to your old routine.
I challenge you to 21 days of gratitude! Do you keep a gratitude journal? Leave a comment and let me know.
The final component to increase your stress resilience is implement a Gratitude Journal.
Don't start throwing tomatoes at me just yet! Believe me, I was someone who always rolled my eyes at this type of thing. I feel grateful enough, what do I need to write it down for?