Tag Archives: acne

IG TV Episode 2: 5 Reasons You May Have Acne

acne

Are you vegan, gluten-free, only drink rain water, and can still not figure out why in the heck you still have acne? This one’s for you boo. Welcome to Health Bytes!

There are many reasons why acne can happen, but most people focus on acne as an external issue and don’t think of acne as a warning sign. Acne usually points to a underlying issue with your digestion, elimination, your diet, hormones, and sometimes the balance of microorganisms in your gut. You may have what in your mind is the PERFECT diet, but still can’t beat the blackheads. Here’s a few reasons why:

  1. You eat a lot of processed or packaged foods, or fried foods. Consuming foods with dead oils and high in trans fats that are processed can cause breakouts for some of us, because everyone has different levels of sensitivities to food. Even if your bff can wolf down fries and maintain her blemish free skin, it may not last for long and could lead to a much more serious health condition. If you are sensitive, consider it a blessing and stay away from foods with excess oils, stabilizers, chemicals, high fructose corn syrup, and other fillers.
  2. You have some underlying elimination issues. The colon is literally our bodies’ sewage system. In order to keep our skin clear we need to have regular bowel movements. the colon needs to be clear enough to process waste and toxins out of the body. If you are only having one bowel movement over the course of a few days — it’s a sign that you are constipated and need to drink a lot of additional water. To calculate how much water you need, a good general rule of thumb is to divide your body weight in half and drink that amount in fluid ounces, not to exceed 125 fluid ounces.
  3. You May Have…Parasites! A lot of people don’t know this, but some acne or skin breakouts can be caused by parasites. Parasitic infection is usually a sign of an underlying root cause or health issue sometimes related to leaky gut, for example mercury poisoning, candida overgrowth. DO you have fatigue, or a visible white coating on your tongue? It may be time to figure out what’s really going on and get the buggers or candida out of your system.
  4. Last but not least: Stress and hormonal imbalance can cause acne. Remember when you were a teenager and everyone said not to worry about your acne because your raging hormones caused them? Well when we get older and still have acne, that’s no longer an acceptable answer. SO now what? Well if we are stressed out, and our cortisol levels are consistently high, our body stays in fight or flight mode,  and we can eventually wear out our adrenals, and throw off the balance of progesterone and estrogen in our body. If estrogen levels get high, we also may breakout, or have an imbalance that manifests itself in other ways such as fibroids, endometriosis etc. in women. Moral of the story is that acne can be affected by more than diet alone. If you do the work to figure out what your acne is trying to tell you about your body; you’ll be able to stay blemish-free and keep that natural glow! -XO Esosa E, MS AKA Raw Girl 

 

 

Zinc for Beautiful Skin, Nails, & Hair

acne

File_009Zinc deficiency is extremely common, and research has suggested that over 25% of the worlds population is at risk. And that is a conservative estimate. The worst part is that most adults are deficient in zinc and have no idea. I recently got hip to the prevalence of zinc deficiency when taking on nutrition clients. As a part of our initial consult, I give all of my clients who meet me in person a Zinc Tally Test, which can indicate whether or not the body has sufficient zinc. Nine times out of ten, the test indicates that deficiency is present. I took the test myself and discovered my zinc was low and have been supplementing ever since then. The recommended daily intake of zinc for women is 8 mg/day and for men 11 mg/day. For plant-lovers, it’s important to monitor zinc levels because many zinc sources are from animal products; it’s harder now to get adequate zinc from plant sources due to the low quality of soil. Besides increasing your chances of being able to whip your hair back and forth, zinc is key for:

  • Clear skin: Zinc deficiency can manifest as acne, eczema, or dry scaly skin.
  • Strong Nails: if your nails break often and easily or you have white spots on your nails you may be deficient in zinc
  • Proper Immune Functioning: deficiency increases vulnerability to a range of infections
  • Proper Elimination: deficiency can lead to diarrhea or increase its severity
  • Brain & Emotional Health: insufficient zinc can effect memory retention and mood including irritability, lethargy, and depression
  • Vision, Taste, & Smell: deficiency can affect ability to taste, and clarity of vision, and the ability to smell
  • Sexual Health: without enough zinc testosterone production can decrease in men

What to do if you are deficient?

Increasing intake of foods that are high in zinc such as pumpkin seeds, dark chocolate, garlic, sesame seeds, chick peas, wheat germ, quinoa, almonds, cashews, oatmeal is one option. If you are a meat-eater, you will get zinc from animal products, but still may not be getting enough. In addition to food options, its always a great idea to supplement. You can actually supplement with a Zinc Tally Test, and the brand Metagenics makes a great one I use to test my clients.

References:

Maret W, Sandstead HH (2006). “Zinc requirements and the risks and benefits of zinc supplementation”. Journal of Trace Elements in Medicine and Biology. 20 (1): 3–18. doi:10.1016/j.jtemb.2006.01.006. PMID 16632171.

Michaëlsson G (February 1981). “Diet and acne”. Nutrition Reviews. 39 (2): 104–6. doi:10.1111/j.1753-4887.1981.tb06740.x. PMID 6451820.

Yamada T, Alpers DH, et al. (2009). Textbook of gastroenterology (5th ed.). Chichester, West Sussex: Blackwell Pub. pp. 495, 498, 499, 1274, 2526. ISBN 978-1-4051-6911-0.

Nutrition You Need for Amazing Skin!

acne

Mun_Headshot_SMALLThe other day I read this amazing article about Kitava in Papa New Guinea, an island where literally NO ONE has acne! Sounds like a twilight zone I’d love to visit. Can you imagine never getting compliments about your skin because everyone is FLAWLESS. Or constantly one upping your friends until you both get tired: “No your skin is amazing! “Noooo YOURS is glowing!”  Apparently (no big surprise) but the Kitavan diet is key to keeping everybody and their mother blemish-free.

I was excited to read that pretty much all of the same principles I cover in my book The Acne Free Diet is the basis for their food regimen. They eat fruit, vegetables, fresh fish (replace with omega-3 supplement if you are plant-based), and prebiotic foods (foods that feed good bacteria in your gut). They consume no alcohol, no coffee, dairy, or refined grains. So why does this diet work?  Because it’s high in:

  • Vitamin A – is a fat soluble vitamin and antioxidant that fights free radicals in the body and reduces inflammation. Some great vitamin A rich foods you can include in your diet are: carrots, sweet potatoes, kale, butternut squash, spinach, broccoli, egg yolks (if vegetarian).
  • Vitamin C – essential for tissue repair; and collagen production (can you say better than Botox?) Some great food sources of vitamin C include: papaya, camu camu, citrus fruits, strawberries, cherries, kiwi, bell peppers, Brussels sprouts, and dark leafy greens.
  • Omega-3 fatty acids –  Omega 3’s are great for hair, skin, and brain health. If you are vegan, or vegetarian get a good algae based supplement that is DHA and EPA. Yes there are great plant sources of omega-3’s such as walnuts, chia, hemp, flaxseeds, and egg yolks (if you are vegetarian). However plant-based sources which are ALA based (alpha-linoleic acid) require and additional conversion to make DHA and EPA by the body. Good news is there is some research that suggests that in those who opt to be plant-based, conversion of ALA increases to compensate [1].
  • Zinc – More on this one soon since its a very common deficiency among adults. Zinc is essential for tissue repair.  If you see white spots on your nails, or your nails chip or break easily you might have a Zinc deficiency. Important for hair growth as well as skin. If you are plant-lover and can’t get your zinc from meat, you can include foods such as pumpkin seeds, dark chocolate, garlic, sesame seeds, chick peas, wheat germ, quinoa, or cashews.
  • Foods that support Gut Health – Prebiotics feed your good bacteria, and probiotics replenish. You can increase your intake of good bacteria by incorporating more fermented foods into your diet.

Reference:

  1. Dietary intake and status of n-3 polyunsaturated fatty acids in a population of fish-eating and non-fish-eating meat eaters, vegetarians, and vegans and the precursor-product ratio of a-linolenic acid to long-chain n-3 polyunsaturated fatty acids: Results from the EPIC-Norfolk cohort. (American Journal of Clinical Nutrition (2010) 92, (1040-51))

The Acne-Free Diet on Virginia This Morning!

acne

IMG_0913

Look ma, I’m on TV again!

I had such a blast filming another health segment for Virginia This Morning. This time our chat was focused on my book The Acne-Free Diet  and how to heal acne from the inside out. The segment aired on Monday.  If you missed it no worries, you can watch right here.

It was wonderful to have the opportunity to highlight the new edition of The Acne-Free Diet! In this latest edition I added in a section on how to diagnose your acne, and what protocols can be helpful depending on the root cause. You also get my personal journey, natural remedies, juice recipes, and more! If you know anyone struggling with breakouts or chronic acne, please gift them this book for Christmas. You won’t regret it. -Xo

IMG_0901

 

Simple DIY Facial for Radiant Skin

acne

Mun_Headshot_SMALL

We all have bad skin days every now and then, but in order to maintain healthy glowing skin most of the time, it’s necessary to frequently engage in rituals that show your face some tender loving care. A great way to do so is by booking spa time and getting a facial that can help suck dirt out of your pores and leave you with a firmer more radiant complexion. In the event that you either don’t have time or the extra cash for a spa session, here’s a simple do it yourself facial that incorporates some food ingredients you may already have lying around your kitchen. For more great skin tips and recipes to support detox check out my  e-book The Acne-Free Diet, which includes a 3 day detox, and my 7 Day Detox for Beauty, Weightloss & Rejuvenation. -XoXo Raw Girl 

1) Cleanse your face. Start the process with clean skin, using whatever cleanser you normally like for your daily skincare regimen.

2) Prepare a bentonite clay mask with apple cider vinegar. Apply the mask and let sit for 5-10 minutes or until dry. Bentonite clay can  be used topically on the skin to heal acne, eczema, wounds, or insect bites and specified brands can also be taken internally to assist with healing anything from heavy metal poisoning, food allergies, food poisoning, mucus colitis, spastic colitis, digestive disorders, viral infections, stomach flu, parasites, stomach ulcers, diarrhea, arthritis, anemia, and more. This miraculous clay has been used by indigenous people since the dawn of time, and even animals in the wild have been observed eating the clay or rolling in it to heal wounds. It gets its name from Benton, Wyoming because although bentonite clay can be found throughout the world, the largest concentrations of it actually are in the Great Plains in the U.S. So how exactly does it work?  Well, the clay itself has a negative electrical charge. When it absorbs water it expands and becomes like a porous sponge. Toxins and impurities have a positive charge, so they are drawn to the clay and bound. This obviously makes for an effective home skin treatment that will leave your face feeling so fresh and so clean. If you are experiencing a break out, this mask will do wonders and can even be used as on-the-spot treatment to shrink pimples overnight. You can find the clay at health food stores, vitamin shops, or online. Want to make the clay more effective? Use apple cider vinegar to mix your mask instead of water.

3) Exfoliate and hydrate your skin with a honey scrub. Following your bentonite clay mask the skin can feel a little dry. Honey is an antibacterial natural moisturizer and humectant which has the ability to pull moisture from the air and retain it. I find it’s best to use wild organic honey. To exfoliate and hydrate at the same time try preparing a mask with honey, oats, and a wedge of lemon or honey, raw sugar, and lemon. The use of oats or sugar will help exfoliate, while the lemon is great for exfoliation, toning, fighting acne, and anti-aging due to the vitamin C content which is instrumental in the bodies’ production of collagen. Gently apply scrub to skin and let sit for 3-5 minutes. Rinse, moisturize, and bask in your newfound glow.

The Acne Free Diet

acne

 

The Acne-Free Diet Talk (Excerpt)

acne

Everlasting Talk Photo

Last weekend had a  blast speaking at Everlasting Life Cafe in Maryland about my book “The Acne-Free Diet.” For those of you who are not in the DMV and missed this wonderful event, here’s a short excerpt from the talk. Unfortunately you can’t see my slide show with it, but I’m sure you’ll get the gist. Please pass it on especially if you know anyone suffering with skin issues. More people need to get hip to the fact that beating acne is an inside out game. We are what we eat, and one of the beautiful aspects of living is that we have at our fingertips the power to transform our bodies’, our skin, and our health at any moment, just by eating to live. The new version of the book is now available and combines all of the previous information along with a 3 Day Detox, and some extra nuggets of wisdom so that you have simple practical ways to begin your journey.  -XoXo Raw Girl 

LISTEN TO EXCERPT OF ACNE-FREE DIET TALK HERE

To learn more about the book and purchase the new edition, visit here: http://rawgirltoxicworld.com/the-acne-free-diet/

Dandelion Greens for Glowing Skin

acne

Dandelion Kale Acne Fighter

Dandelion has been used since ancient times to achieve a natural glow. It’s official name is “Taraxacum Officinale” which means official remedy for disorders, a well fitting name for a very powerful plant. Dandelion juice is a good detoxifier, diuretic, stimulant, and anti-oxidant. These four properties make it a great treatment for acne. Dandelion root and leaves are very powerful diuretics, meaning they stimulate urinary function and rid the body of excess fluid. This also makes it great for PMS and water weight gain. What makes Dandelion an awesome acne-fighter is that it is a blood purifier and protects, nourishes, and detoxifies the liver which the body uses to get rid of toxins, including those that are causing your blemishes! Dandelion juice can also help regulate proper secretion of hormones, increase sweating and widen up pores to facilitate removal of toxins through sweating. Dandelion greens contain a great deal of awesome nutrients including Vitamins A, B2, C, D, and minerals like potassium, calcium, sodium, phosphorous, iron. It is also natures richest green vegetable source of beta-cartone. Adding this juice and variations of green juices with dandelion with give your skin a major boost and also helps with conditions like eczema and psoriasis. Beyond improving the quality of your skin, dandelion also can assist in weight reduction, relieve constipation, prevent and lower high blood pressure, prevent or even cure anemia, lower your cholesterol, and help control diabetes. When you juice dandelion greens, they have a bitter taste, and they are also very powerful so you don’t want to juice too much in one sitting. A small handful or less is a good rule of thumb. When combined with other veggies and maybe an apple to sweeten, you can easily mask the bitter taste and still get the beauty boosting benefits. -XoXo Raw Girl

Recipe for the Dandelion Kale Acne Fighter & many other  juices to help you get that natural glow in The 3 Day Acne-Free Detox Plan!

15 Reasons Why You Should Consider a Detox

acne

RawGirlDetoxPlan_CoverThe word detox is thrown around so often nowadays in health and celeb-watching lingo, I’m sure most of us are used to hearing about the latest fad. Unfortunately, the focus in our popular culture tends to be on fast weight loss and getting so-and-so’s abs with the new fat flush diet, rather than achieving optimal health. Although you may have heard about the latest detox fad, do you really know what detox means? Detoxification is a key function of the body which happens naturally that involves elimination of metabolic waste  and toxins via our bodies’ major eliminatory organs: our skin, kidneys, colon, lymph, lungs, and liver. Toxins in our bodies’ are in the form of the toxic by-products of our own metabolism, the foods, drinks, and drugs we choose to consume which includes alcohol, cigarettes, prescription and recreational drugs, our household cleaning products, environmental pollution, and the effects of emotional stress and mental pollution.

We live in a toxic world, so obviously encouraging detoxification is a good thing, and keeps the body light, renewed, and refreshed.  Our SAD (Standard American Diets) leave the majority of us overloaded with animal protein, saturated and trans fats, and all the other aforementioned toxins. In our natural state the body is designed to be able to flush out unwanted substances. But due to the toxic overload, the bodies’ natural ability dampens, and toxins end up getting stored in our tissues. To counteract this our bodies’ surround this toxic waste with mucous (which later can become dis-ease) and guess what, FAT. Which is why when you opt for a diet that is cleansing the weight or “waste” seems to just fall off. Detox diets are designed to encourage, support, and facilitate the toxin elimination process. Some examples of regimens that encourage detoxification are juicing, juice fasting, and the raw food diet. The removal of cooked and processed foods from your diet for a period time, or the absence of solid food altogether, gives your body a chance to rejuvenate and flush out old waste.

Below are some of the awesome reasons why you should consider incorporating a regular yearly detox into your lifestyle. And…available for purchase beginning March 11th on a blog near you is Raw Girl’s 7 Day Detox. I’m excited about sharing this plan with you, which will include a power juice guide with recipes and nutritional benefits of ingredients, a shopping list and budget, a detox schedule which you can follow daily for a full week, and a manual which includes tips to make your cleanse stress-free. If seven days is too long for you to handle, a shorter 3 Day Detox Plan will also be available as a starter to The Acne Free Diet. Stay tuned! -XoXo Raw Girl


Benefits of a Detox:

  1. Releases addictions to processed foods
  2. Flushes out toxins from the body
  3. Balances hormones
  4. Boosts energy levels and increases circulation
  5. Improves digestion
  6. Strengthens immune system
  7. Lowers risk of dis-ease
  8. Improves concentration
  9. Improves quality of sleep
  10. Clears skin problems and acne

     11. Encourages regular bowel movements

     12. Detoxifies the organs

     13. Reduces stress

     14. Boosts libido/ Increases sex drive

      15. Encourages weight loss and maintaining healthy weight

Omega-3’s: The Super Supplement You Need More Of

acne

While conducting research for acne cures, I was reminded of just how important it is for everyone to supplement adequate amounts of omega-3 fatty acids. Dr. Alan C. Logan, author of the “Clear Skin Diet” asserted that the ratio of North American omega-6 to omega-3 intake is as high as 20:1 when the ideal is 2:1! This drastic increase in the supply and consumption of vegetable oils like corn, safflower, sunflower, and soybean oils which have omega-6 linoleic acid, and the decrease of  omega-3 consumption is a sure recipe for inflammation. If you didn’t know, tons of research has made it clear that inflammation is connected to virtually ALL chronic health conditions including heart disease, diabetes, obesity, cancer, and acne. For parents struggling with children with ADHD, know that research has shown that frequently kids diagnosed have lower levels of omega-3’s along with B vitamins and magnesium, so supplementing omega-3’s could improve the negative behavioral patterns in ADHD children.

If you are experiencing any of the following conditions, you especially need to ensure proper supplementation:

  • Depression
  • Cardiovascular Disease
  • Type 2 Diabetes
  • Fatigue
  • Dry, itchy skin
  • Brittle hair and nails
  • Inability to concentrate
  • Joint pain
  • Acne

In addition to preventing the onset of some serious diseases, getting sufficient omega-3’s is going to help decrease your stress-factor. Our planet is in a constant state of stress these days, and a large majority of diseases are caused by simply being stressed out. According to a study conducted at Ohio State University, consumption of Omega 3’s will lower stress levels. Additional research has shown that this necessary super supplement may also reduce your risk for heart disease, diabetes, and depression. It may even speed recovery after a workout. Hopefully these  benefits have wowed you enough; below are some good veggie sources of omega-3 fatty acids.  Along with B-12 it’s important for vegans and non-vegans alike to add  omega-3 into the arsenal of can’t-live-without-supplements. -XoXo Raw Girl

Some great vegetable sources of Omega-3 Fatty Acids:

  • Chia Seeds
  • Flaxseeds
  • Flaxseed Oil
  • Neuromins DHA (supplement from algae; highest non fish source of DHA)
  • Walnuts