how to stay acne-safe with all the holiday meals to come!

 

check out this quick guide to navigating your holiday meals to stay on track and fresh faced during the holiday season!

remember that there are two different types of acne, inflamed and non-inflamed and either or both can be triggered by acne promoting foods. these start out the same way a tiny microscopic plug in the skin. we call this plug an acne seed. these little guys can quickly get inflamed and turn into the red spots that can sometimes be sore and almost look like a mosquito bite. these can pop up a few days after eating an offending food. non-inflamed acne takes 1-3 months to show up on the surface of the skin. this is the time it takes for that little seed to grow into a bump that hangs out under the skin or turns in to a blackhead. this means that the pumpkin pie that you eat on thanksgiving may not show up as acne until new years eve. what a bummer! so to ensure clear skin up to and through the new year, choose these acne safe alternatives during this fun and festive time of year.

 

TRADITIONAL HOLIDAY FOODS THAT CONTAIN DAIRY

 

pies contain butter in their crust and can contain sweetened condensed milk + heavy cream in their fillings (especially in pumpkin and pecan pies).

pie

instead ask if you can bring desert as your contribution to the meal! check out these paleo pumpkin pie and clean eating pecan pie recipes.

or just need a quick bite of something sweet? try to find a dried piece of fruit on a cheese tray, or fresh fruit or a square of dark chocolate instead. easy!

if you absolutely have to have something with dairy we think whipped cream is the safest option and here’s why; yes it’s cows’ milk but mostly air, so not as much dairy you’d consume if you were, say eating ice cream or cheesecake. still not recommended if you want your best chance for your clearest skin though.


mashed potatoes are traditionally made with lots of butter and heavy cream.

dairy free mashed potatoes

instead ask your host ahead of time to take some of the boiled potatoes out of the pan before adding butter and cream. add a little salt and pepper and mash your own bowl sans dairy! or how about roasted potatoes, a nice grainy bread or rice? or my personal favorites: roasted turnips (sub ghee for the butter) or roasted radishes – super yum!

or bring your own acne safe mashed cauliflower and turn your friends and family on to this delicious low carb dish.


green bean casserole can be made with butter, cream, and sometimes canned soups (like cream of mushroom) that contain dairy and soy.

green beans

instead skip the cassarole or ask your host to set aside some cooked green beans before they casserole them. you can also offer to bring a delicious paleo version that will be sure to please all of the foodies at the table.


gravy can contain cream, butter and white flour.

instead skip it or ask your host to set aside some turkey drippings for you before they add the thickeners. this recipe uses coconut milk and potato starch to make the worlds best paleo gravy.

our very own emily raves about this one which she made last year when her husband was still vegan. she says it was BOMB, even better than regular gravy if that’s possible.


bread usually contains dairy when made from scratch and can also contain soy if store bought.

dairy-free and soy-free bread

instead offer to bake the dinner rolls using this amazing dairy free recipe, this paleo recipe, or pick up a loaf at a local bakery where they can tell you which varieties are dairy free.

or impress everyone with these low carb keto buns. switch out the butter for ghee which is butter with the milk solids removed. ghee is a very anti-inflammatory fat and a step up from butter in acne safetyness.


salad dressing can contain dairy in the form of cream and cheese or soy as soy bean oil or soy lecithin.

make your own salad dressing

instead enjoy your salad without the dressing or make a simple vinaigrette like any of these.

so what if you can’t avoid eating these foods? your host is persistent that you try their lovingly prepared holiday offerings and you are absolutely starving and there are no alternatives in sight…(pause, deep breath, big sigh)….then OK, you can just have a literal bite. try sharing a non-safe food with someone if you really can’t avoid it altogether. or try eating around the obvious acne foes and discreetly throw the leftover cheese, sauce or tofurkey away.

what are some of your favorite holiday recipes? share them with us on instagram @skinsalvationacneclinic

exercise and acne: move your body for clear skin

whether you are a yoga mat-toting cyclist or a gym rat with a penchant for the elliptical, working out is an important ritual for many of us – it’s our way of shedding daily stress while doing something positive for our physical bodies. daily movement of some kind, be it taking a walk during your lunch break, choosing the stairs over the escalator, going on a robust run or attending a barre class, has been linked to better digestion, better moods and more vibrant heart health. and if you struggle with persistent acne, finding the right balance of exercise and movement is crucial for maintaining healthy skin.

how exercise benefits the skin, the body and the mind

if improved overall health isn’t enough to get you off the couch and into some jumping jacks, here are a few more tantalising reasons to regularly move your body. 

  1. exercise eases stress and helps regulate mood. exercise releases the chemical norepinephrine, which helps the brain adapt to all types of stress. physical movement also releases endorphins, our happiness chemicals, and dopamine, our reward chemical. ever hear of runner’s high? it’s just the endorphins kicking in after intense energy expenditure. some studies have shown that exercise can be as effective an anti-depressant as prescription medication for some people.1 and since stress is linked to the development of acne, reducing stress by taking up some physical activity is a great step on your journey to clear skin. so get moving!
  2. exercise helps us stay sharp as a tack. not only has regular exercise been linked to an increased longevity of brain cells, it is now a common recommendation by doctors as an important step in staving off alzheimer’s. how does it work? exercising boosts the chemicals in the brain that help keep the hippocampus, our memory center, running as a well-oiled machine. exercise has also been linked to neurogenesis, or the creation of new brain cells, which primes us for a lifetime of learning and an enviable quick-wittedness.2
  3. confidence and self-worth skyrocket. this one is fairly obvious, but exercising can help boost self-esteem and self-image. because we know that movement is good for our physical bodies, this often translates to feeling better about ourselves overall. the more you move, the better you feel!
  4. exercise can help create vivacious skin. a recent study shows that regular exercise can help slow signs of aging by increasing circulation and oxygen flow to the skin around the face and by contributing to the growth of collagen.3 regular light exercise in combination with an anti-inflammatory diet and a non-comedogenic skin regimen can have powerful effects on skin health.
  5. exercise improves sleep quality. consistent exercise over long periods of time has been shown to benefit quality and length of sleep.4 daytime physical activity promotes longer periods of slow-wave sleep, which is the deep restful shut-eye we all crave. the quality of our sleep shows in our skin – when we skimp on sleep, our skin doesn’t have the time and resources to heal itself.5  so move your body and drift peacefully into dreamland.
  6. the more we move, the more energy we have. regular exercise can have an astounding impact on our ability to sustain vibrant energy levels throughout the day. those who engage in regular physical activity generally report feeling more awake in the mornings and better able to maintain a stable energy level over the course of the day.6 say goodbye to that afternoon slump! 
  7. movement keeps things moving. if you ever feel a bit…backed up, try some yoga or a gentle jog around the block. physical activity helps move things along internally, acting as a sort of massage for the internal organs. light exercise also helps us absorb nutrients from our foods more readily.7 beware of digestive issues – sedentarism has been linked to the onset of many gastrointestinal diseases. smooth digestion is hugely important for skin health, so make sure you move your body to keep things moving.

exercising your way to clear skin

now that we know why we should exercise, let’s talk about how. exercise is a form of temporary stress on the body that ultimately leads to a greater good – it’s also known as a hormetic stressor. even though exercise temporarily activates the release of cortisol, our stress hormone, from our adrenal glands, low levels of exercise with plenty of rest in between are very beneficial to our overall health and help make us stronger. 

but for many of us, especially us women, exercising can easily spin out of control because of the societal pressures we face to look a certain way, to attain perfect beach bodies and six-pack abs. overexercising can be downright dangerous for women because of the specific ways in which women’s bodies respond to stress, and despite the benefits of movement, an overzealous approach to exercise can contribute to, rather than heal, acne. because exercise is a physical stressor on the body, it’s important to not go overboard and send the body into a state of chronic stress without recovery. chronic stress causes our adrenal glands to release higher levels of male sex hormones like dhea-s, which is later converted into testosterone, often setting the stage for acne along the jawline, oily skin, menstrual irregularities and hair growth.

so how do you know if you are overexercising? feeling sore and totally drained after a workout and into the next day is a sign that you are working out too hard. if you experience any of the above symptoms of hormonal imbalance in combination with the symptoms of overexercising, try scaling things back. try less intensive types of exercise like swimming, tennis, walking, and yoga, or reduce the number of days each week that you engage in taxing workouts. if you are used to running ten miles a day, try swapping out a day or two for a moderately strenuous hike. if high intensity interval training is your movement of choice, try dialing it back and alternating with yoga. listen to your body’s needs each day and honor them by finding activities that you enjoy that also work your body – tennis, hiking, or group sports like soccer or basketball always do the trick. and always make time to allow the body to rest and recuperate after workouts. remember to refuel your glycogen stores afterwards by eating plenty of carbohydrates and protein8 – fasting creates an added stress on the body and leaves you utterly deprived of precious energy. so don’t skimp on the nourishing food and remember to take plenty of rest days!

rather than stressing about incorporating 30 minutes of exercise into my daily routine, i try to get other forms of movement in where i can. i take the stairs whenever possible. if i drive to a grocery store, i park far from the entrance to get a few more steps in. i take breaks at work to do a few sets of squats, lunges or jumping jacks. i stretch often and i coordinate walking meetings at work, rather than meetings around the conference table. think outside the box to add little bits of movement to your routine rather than attempting to force a strict exercise regimen into an already hectic day.

packing your acne-safe gym bag

if you choose to get your kicks at the gym, here are a few tips for staying acne-safe in the process. if you have access to a shower, try to rinse off using your sS cleanser immediately following a sweaty workout. the last thing you want is a build-up of sweat and dead skin cells collecting to clog your precious pores. if you can’t get to a shower, try to at least rinse your face at the bathroom sink and follow up with some sS sterilizing toner on some toner pads. if you exercise in the evening, clean any makeup off your face beforehand in order to avoid any makeup creeping into your open pores while you’re getting your groove on on the treadmill. tie your hair up and away from your face and always wear breathable, loose-fitting clothing. and remember to keep your hands off your face during your workout – you never know where that kettlebell has been!

when building your acne-safe gym bag, be sure to include the following items:

  1. cleanser – use sS charcoal or hydrating cleanser immediately after a workout to wash away any lingering sweat.
  2. hydrating toner or sterilizing toner  – use either of these directly after cleansing to close those pores and to ensure that the bacteria from your sweat doesn’t spread.
  3. toner pads – keep plenty of these on hand to apply your toner either as part of your regimen or as a face wipe when you can’t access running water.
  4. sunscreen – whether you’re heading out into the sun or not, pop some sun protection onto your face before AND after working out.
  5. travel-size acne-safe shampoo, conditioner and body wash – these are important pieces of every gym bag that often go overlooked. this is especially important if you are prone to body acne.
  6. acne-safe makeup and clean brushes – if you wear makeup, check those ingredients and make sure nothing is gonna clog your pores! clean your brushes at least once a week with sS charcoal cleanser.
  7. clean towels and fresh clothes. make sure you are not reusing the same grimy gym towel over and over, day after day. just like changing out your pillowcases, swap out your towel for a fresh one every single day to avoid spreading bacteria.

let us know your favorite ways to add movement into your day along with the contents of your acne-safe gym bag!

footnotes

1. american psychological association. stress and exercise.
2. disalvo, d. (2013) how exercise makes your brain grow. forbes magazine. oct 13 2013.
3. safdar, a., et al. (2011) endurance exercise rescues progeroid aging and induces systemic mitochondrial rejuvenation in mtDNA mutator mice. pnas. 2011 mar; 108(10):4135–4140.
4. breus, m. (2013) better sleep found by exercising on a regular basis. psychology today. sep 6 2013.
5. kubota, y., et al. (2010) community-based epidemiological study of psychosocial effects of acne in japanese adolescents. journal of dermatology. 2010 jul;37(7):617-22.
6. fahmy, s. (2008) low-intensity exercise reduces fatigue symptoms by 65 percent, study finds. university of georgia today. feb 28 2008.
7. tauseef, a., et al. (2013) sleep, immunity and inflammation in gastrointestinal disorders. world journal of gastroenterology. 2013 dec 28; 19(48): 9231–9239.
8. chandler, r.m., et al. (1994) dietary supplements affect the anabolic hormones after weight-training exercise. journal of applied physiology. 1994 feb; 76(2):839-45.

doing halloween the acne-safe way

it’s that time of year again, folks – time for pumpkins to adorn doorsteps, for witch memes to take up residence on our social media feeds, and time for a general frenzy among the holiday aisles of our local big box stores as we stitch together our last-minute halloween costumes. the air is a bit more crisp than usual, orange leaves dangle from the trees and everything seems perfectly pumpkin-spiced. halloween has arrived and it’s time to sink into this ghastly season with a few acne-safe survival tricks up your sleeve.

first, let’s talk halloween makeup. the costumes we choose, as the acne-afflicted, are often contingent upon the amount of makeup, goo and guache we are willing to cake onto our faces. if you’ve ever thought, “dang, i can’t be a zombie…there’s no acne-safe makeup out there for me,” you are not alone. but you’ve got more options than you think for making up a horrifically ghoulish acne-safe face.

  • makeup tip number one: your eyes and lips are your greatest assets. find a way to accentuate your eyes in interesting ways that compliment your costume so that you don’t have to go overboard with caking makeup onto the precious pores of your cheekbones. go with dramatic lip colors that make a spooky statement and fangs or creepy teeth!
  • makeup tip number two: work with what you’ve got. if you know that a particular brand’s foundation doesn’t cause breakouts for your skin, stick with it and find lighter and darker shades for contouring a coveted pale zombie look. use deep blushes and bronzers, pinks and browns to define a hair-raising style. we love youngblood foundation and alima blushes for these purposes, as we have tested them in house to be completely acne-safe.
  • makeup tip number three: choose your products wisely. cross-check your ingredients with our comedogenic ratings list, and if you have any questions about specific products, ask your esthetician for advice. most conventional halloween makeup is meant to stay on your skin through a night of running around and sweating beneath layers of costume, which means it is perfect for clogging your pores. right now we are digging fat and the moon’s lip paint and eye coals as face makeups for halloween. they are made with a sunflower oil base, so they may require touch-ups throughout the night or at least a good setting with some primer beforehand and youngblood mineral rice setting powder afterwards. you can paint your face the rainbow with their green, brown, black, blue, and red face makeups.
  • makeup tip number four: no matter how much you have to drink at your neighbor’s halloween party, remember to thoroughly remove your makeup before hitting the hay. use a couple rounds of your charcoal cleanser in order to ensure that all of your makeup has been extricated from your pores. you can even use some microfiber towels to really dig deep and remove any makeup that’s been hiding away for the night.

is candy gonna cause a breakout? we all know that sugar can be a major contributing factor to acne, as it causes blood sugar imbalances and stimulates a systemic inflammatory response. does that mean you can’t trick or treat yourself to a couple of orange-colored candies on all hallow’s eve? of course not! but we do recommend exercising some self control before diving into your kid’s trick-or-treating bounty after they go to sleep.

if you are concerned about your body’s potential inflammatory response to the sweetness of the holiday, take some omega 3-rich cod liver oil or some zyflamend for the week leading up to and following halloween (these are great supplements to take regularly, too). consuming anti-inflammatory food and drink can help your body adapt more readily to the onslaught of sugary toxins. so up your dose of greens: eat more kale and drink green tea, especially matcha, which is made from ground green tea leaves and contains more antioxidant properties to combat the sugar. always try to eat protein or fat with your sweets in order to curb blood sugar spikes.

 

if you do choose to indulge in halloween’s grand feast, certain candy is off-limits: anything smothered in peanut butter or dairy (the reese’s family, take five bars, any milk chocolates, peanut chews, candy bars with peanut chunks like snickers, butterfinger, etc). if you go the conventional candy route, opt for dark chocolate (preferably without soy products added) or fruit-flavored treats. better yet, choose organic candy like yum earth pops, equal exchange chocolates, unreal almond butter cups or annie’s fruit snacks.

looking for a candy-alternative to hand out to trick-or-treaters (so you don’t have the extra candy in the house)? try fake tattoos (always a hit), odd-shaped ugly fruit from imperfect produce, stickers, bubbles, snap bracelets or other small toys. it can be quite refreshing for kids to receive fun doo-dads instead of candy bar after candy bar after candy bar.

what about the highly anticipated pumpkin spice latte? even though this is a seasonal treat that many people dream about all year long, we recommend steering clear of conventional PSLs – it’s not worth derailing all of your hard work and skin journey progress just for a taste of spicy nutmeg atop a mountain of milky foam. plus, there are many alternatives out there to choose from. you can make your own at home – it just can’t contain coffee or dairy!

as for non-dairy pumpkin spice creamers, they are usually packed with sugars and gums and ingredients we don’t love, but two companies are doing it right. nutpods makes a delightful pumpkin spice creamer in addition to their original, vanilla and hazelnut flavors. because of their popularity, they can be difficult to find, but they are worth the search! vital proteins also has a brand new gingerbread spice powdered collagen creamer, which is fantastic in matcha lattes and morning black teas.

acne-safe pumpkin spice latte recipe
if you want to brave the kitchen and make your own, here is a recipe that we love. it’s creamy and delicious and will satisfy all of your naughty PSL cravings throughout the season!

ingredients
1 cup brewed base (strong dandelion root tea, roasted chaga tea, dandy blend, black/chai tea, matcha)
1/2 cup dairy-free milk (we like to do half coconut, half almond but you can use any nut, hemp or oat milk)
1/2 cup canned pumpkin
1 T maple syrup to taste
1/2 t vanilla extract
1 T pumpkin pie spice (or 1/2 t cinnamon, 1/4 t ground ginger, 1/8 t nutmeg, 1/8 t ground cloves)

method
– whisk together all ingredients except for the base in a sauce pan over medium heat. once combined, pour milk mixture and brewed base into a blender and blend for one minute.
– if you’d rather use this recipe as a creamer to keep in the fridge, skip the heating step and blend all ingredients except for the base in a blender until creamy.

let us know what you think and happy halloween from the skinSALVATION crew!

going keto the acne-safe way

Link

going keto the acne-safe way

by kerry watson

the ketogenic diet, also called the “keto” diet is made up of high fat, moderate protein and very low carbohydrates. a basic ketogenic diet aims for a daily intake of 75% fats, 20% protein and only 5% carbohydrates. the ultimate goal is ketosis, a state when the body shifts metabolism to become efficient at metabolizing fat for energy instead of glucose.

at least one study has shown that a ketogenic diet may have the ability to improve acne [1]. the understanding that high glycemic and high sugar diets can worsen both inflamed and non-inflamed acne lesions has become more widely accepted. it makes sense that by following a ketogenic diet, spikes in insulin are reduced and this may improve acne in people who are susceptible to breakouts triggered by sugar.

keep in mind that, like all diets, the keto diet is not going to be the best option for everyone. if you have any gallbladder or fat digestion issues then this diet is not for you. for most people, this is a safe and even beneficial lifestyle change. when our ancestors relied on a hunter-gatherer diet most of them spent a good part of each year in ketosis, especially those in colder climates when hunting was the only option during the winter. ketosis is not something new and our bodies have already evolved to tolerate and even thrive in this state.

before embarking on a ketogenic diet, do a little research to first make sure you know what to expect. start here for everything you want/need to know. just remember, unlike other ketoer’s you are doing it the acne-safe way which means, no dairy, soy or coffee 🙂 there are plenty of alternatives available so you won’t miss a thing!

my personal keto journey:

i decided to try this diet for many reasons. i have tried for years to lose weight with diet and exercise without much success. i have a chronic pain condition consisting of back, neck and shoulder pain and inflammation along with migraines. i also have had problems with blood sugar both too low and too high. after being on the keto diet for about 9 months now, i can say that it was one of the best decisions i’ve ever made 🙂

i don’t count carbs or calories. I just stay away from foods that contain more than 3-6 net carbs a serving and that has kept me in ketosis with no issues. click here to learn how to calculate net carbs. i’ve lost 15 pounds and my chronic pain flare ups are about 80% better than when i started. i don’t use any testing to make sure i’m in ketosis. i can just kind of feel when i’m in or out of it. there are subtle body changes that i can feel.

for folks who aren’t complete nutrition nerds like me, it might be a good idea to get some keto strips to test your urine to make sure that your body is getting and staying in ketosis. just keep in mind that these only work in the beginning because as your body becomes fat adapted, it releases less and less ketones in your urine as it becomes better at burning them for energy. however, in the first couple months these strips can help you make sure that you are staying in ketosis.

also, it’s easy to over do it with foods that are low carb. if you eat too many servings of low carb foods, the carbs will add up quickly. one example is nuts and nut butters. be careful to stick to very small quantities of these! look up the carbs in a single serving and see how big that serving is and go from there. you have to be really diligent with staying under 30 net carbs a day for this diet to do what it’s supposed to.

unpleasant symptoms are common at the beginning of embarking on a keto diet. personally, i was very tired, headachy and felt like i was walking through mud a lot of the time. these symptoms are known as the keto flu. this happens because glucose tells the muscles to hold onto water and electrolytes. without a steady glucose supply, these are flushed from the body pretty quickly. to combat this, especially in the beginning, it helps to supplement your electrolytes:

here are some guidelines:

  • supplement sodium 5000-7000mg
  • supplement magnesium 300-500mg
  • eat potassium rich foods 1000-5500mg a day or get this or this supplement
  • drink lots of water! you will be peeing a lot for a while until your body becomes fat adapted. this process took me a couple months but it’s different for everyone.

here’s my guide of tips and recipes to get you started:

breakfast 

– keto porridge:

  • 3 tbsp almond meal
  • 1 tbsp ground flax meal
  • some salt
  • couple droppers of vanilla stevia
  • tsp of ghee
  • 1 tbsp almond milk or coconut milk (optional)
  • 3/4 cup water

cook on medium low until it thickens a bit. the drop an egg in it and stir it up and into the porridge well until it cooks then add a couple frozen berries. sometimes i skip the berries to be super low carb 🙂

– project juice blue moon smoothie with no dates and then i stir in my own vanilla or plain stevia drops added (so good!!). i get this at least once a week on my way to work 🙂

– hard boiled egg, lamb sausage link or patty from whole foods pre-made and baked in the oven and avocado. or some organic bacon and avocado.

i like to save the bacon grease and bake these in it later for an amazing snack!

– i’m also loving poaching a pastured egg in bone broth and eating/drink both together with a little ghee and salt.

– since the weather has been so hot i’ve been having more salads for breakfast. i make a super large salad a couple times a week and keep it in a big container in my fridge so i can also grab some when i need a snack or a quick meal. i just keep it undressed and add dressing as i eat it. i also keep lots of hard boiled eggs around so that those are ready to go as well.

lunch

– often from postmatescalibur has organic beef lettuce wrap burgers (no bun) that are super yummy. and there are a few poke bowl places that have raw fish over kale or lettuce with acne safe toppings. instead of getting their sauce, top coconut aminos on it yourself to ensure it is acne-safe.

– if you are in the mission, mealmade delivers keto friendly meals. my favorite is this one.

–  leftover dinner or this keto bread (crackers) with tomato and avocado and bacon OR salami on it. instead of parmesan cheese, try using daiya shredded cheese. Also, I just found these at Rainbow. they aren’t amazing but they fit the bill for a pizza craving with some sauce, pepperoni and veggies baked on ’em.

– remember, any sandwich, burger, hot dog or taco can be enjoyed in the form of a lettuce wrap. so get some romaine leaves washed and keep them at the ready in your fridge. you won’t miss the buns and bread especially once you see your skin clear up and those extra pounds melt away 🙂

dinner

– i eat lots of low carb salads with some kind of yummy meat. i make this recipe at least once a week using various spice mixes

– of course i have lots of cauliflower rice and different stir fries and one pot instant pot meals over the cauliflower rice. i used to make the cauliflower rice from scratch using my cuisinart but now it’s so mainstream that you can buy it frozen at whole foods or trader joes!

– i really love this recipe. you can make it dairy free with kite hill ricotta and daiya shredded mozzerella instead of the dairy cheese it calls for. nobody will miss the pasta noodles.

– zuchini noodles are easy to make. you just need a good spiralizer like this one. here’s a recent turkey meatball curry dish i made to go over baked zucchini noodles.

– i don’t have a grill and i hate cleaning frying pans so i make lots of burgers in the oven and they always turn out great. here are my amazing baked bison burger and baked curried turkey burger recipes:

baked bison burgers:

  • 1 lb ground bison
  • 1 jalapeno
  • 1 tsp onion powder
  • 1 tsp smoked paprika powder

directions: preheat the oven to 375

char the jalapeno using a burner on your stove (gas works best). when it’s all black let it cool then peel the skin off under running water. then chop it up and remove seeds unless you like things super hot. chop the jalapeno up into a fine dice.

mix spices, bision and jalapeno together well in a bowl and form 4 patties. put them on a parchment paper lined baking pan and bake them in the preheated oven for 20-25 minutes turning once.

baked curried turkey burgers:

preheat oven to 375

  • 1 tbsp indian spice (can get a pre-made one or use recipe below)
  • 1 lb ground turkey thigh meat
  • few springs of cilantro

indian curry spice recipe: 2 tbsp onion powder, 2 tsp garam masala, 2 tsp coriander, 1 tsp salt, 1 tsp pepper, 1/2 tsp ground cinnamon. 1/2 tsp red pepper flakes

mix 1 tbsp spice mix with the 1 lb of ground turkey and form four patties.

put them on a parchment paper lined baking pan and bake them in the preheated oven for 30-35 minutes turning once. make sure the internal temp reaches at least 165.

top with cilantro and enjoy.

these books have some of my favorite recipes:

the keto diet cookbook: the slow cooked beef korma recipe is a big hit! try it over cauliflower rice.

primal blueprint:  pork fried cauliflower rice and the asian pork lettuce wraps are my personal faves.

the keto diet: i’m super excited about this non-dairy keto cookbook that one of our awesome clients told me about. here’s a photo of my book. you can see all the tags hanging out marking all the recipes that i want to try.

dessert

  • about 1 tbsp a day of almond butter on a few squares of low carb chocolate.
  • some of these ice creams are low carb.
  • avocado pudding sweetened with stevia and/or monk fruit (instead of dates) is a good option too. try to eat lots of avocados because they are loaded with potassium (more than bananas!)

libations:

for alcohol, i stick to vodka mixed with la croix 🙂 there is also this hard cider that is low carb at whole foods. it tastes like super yummy kombucha. read the label though, not sure they are all low carb.

here’s a couple tips for those nights out with the crew:

  • make sure you drink at least 3 quarts jars of water during the day.
  • take extra electrolytes during the day (sodium, potassium, magnesium) and take a b-100 complex capsule or tablet before drinking, and then again before bed and then in the am when you wake up. this will prevent a hellish hangover.
  • remember to go easy on the alcohol while on a low carb diet. it will hit you harder and faster than you are used to.
  • also, check out our blog post on hangover prevention.

1.) Paoli A, Grimaldi K, Toniolo L, et al. Nutrition and acne: therapeutic potential of ketogenic diets. Skin Pharmacol Physiol.2012;25(3):111-117; PMID: 22327146.

the official sS guide to constipation and acne

throughout my twenties, i was in a band that toured the country often. i had persistent acne that would not relent despite my efforts to “eat clean” and to pare down my skincare regimen. during this period of my life, i noticed that every time i left town to go on tour, my digestive functions would, without fail, shut down. i found myself going 6, 7, 8 days without…dropping the kids off at the pool. now several years later, i recognize this as extreme constipation in response to the stress of travel, alcohol consumption, disrupted sleep and altered dietary routines. at the time, i couldn’t make sense of it all. i mostly just laughed it off as a quirk, not fully comprehending the gravity of constipation as a health condition.

but what exactly is constipation and why am i talking about it on an acne blog? as we’ve discussed in previous blog posts, digestion plays a crucial role in skin health. if your digestive system is not functioning like a well-oiled machine, other organs, like the skin, usually take up the slack. for those with acne-prone skin, keeping things moving is an essential step on the skin-healing journey.

constipation affects 20% of the american adult population.1 it’s a condition that results in a person having “fewer than three bowel movements a week, or hard, dry and small bowel movements that are painful or difficult to pass.”2 though we should aim to eliminate 1 to 3 times each day, modern lifestyle factors like stress, poor fiber intake and dehydration can slow down our body processes. healthy bowel transit time should rest anywhere between 12 and 24 hours. an easy way to test for this is to swallow 2 tablespoons of whole white sesame seeds with a meal, record the time and observe when they appear in your stool afterwards.

have you ever taken a moment to really examine the stuff that ends up in the toilet? if not, you’re not alone! we are encouraged from an early age to avoid this taboo subject, to replace direct language with euphemisms and flat-out denials, to dance around the doo-doo. many of us are afraid to even admit that we undergo this natural and perfectly healthy daily routine altogether.

here at skinSALVATION, we are not afraid to get right to it. if you’re a client, you are probably already familiar with the digestion-acne connection. the main purpose of defecation is to swiftly remove toxins and excess estrogens from the body. when people suffer from constipation, these toxins and hormones get held up at the border and if they are stopped up for too long, they make their way back into the bloodstream. the body then finds alternate ways of pushing them out and the skin becomes the next exit point. the influx of estrogen back into the bloodstream has an additionally negative impact on hormonal balance, which in turn, can contribute to acne.

so how do you know where you stand on the poop spectrum? in the late 90s in bristol, england, some medical researchers generated a genius poo-determination tool called the bristol stool chart. while other healing modalities like chinese medicine and ayurveda had been examining poop characteristics as a means of determining illness in patients for centuries, the bristol stool chart was the first standardized poop test in the west and it has been important in the diagnosis of conditions like irritable bowel syndrome (ibs) and small intestinal bacterial overgrowth (sibo).

how does your poop match up? if types 1 or 2 seem all too familiar, it might be time for a re-evaluation. here are some of our favorite tips to combat constipation:

drink more water. this is an easy one. aim to consume at least half your body weight in ounces each day. so if you weigh 160 lbs, try to get at least 80 ounces of water into that beautiful bod to hydrate your cells and to loosen up your stools. carry a large glass or stainless steel water bottle with you and sip from it all day. add tasty accessories to your water to make it more palatable – citrus, cucumber, spearmint and sage work wonders to spruce up some plain old water.

drink herbal tea (these can count toward your total water goal for the day). try drinking teas with digestive herbs after eating in order to lend a helping hand to your overworked digestive organs. look for teas with black pepper, licorice, cardamom, cinnamon, ginger and fennel, all of which beat the bloat while helping to move things along. if your constipation is dire, senna tea can be a temporary solution, but avoid relying on this herb, as it is more of a bandaid that doesn’t tackle the root of the problem.eat enough fiber – both soluble and insoluble. soluble fiber is the soft stuff that hastens our bowel movements – bananas, the inside of a sweet potato, and the fleshy parts of root vegetables. insoluble fiber consists of fruit and vegetable skins and stalks – all of the roughage that we don’t digest and which contributes bulk to our stools. we would be lost without both of these important types of fiber and we should all aim to consume 25-40 grams in total each day.

avoid processed food, dairy and fried foods. these foods can contribute to major backups and often have a dehydrating effect on the body.

take a magnesium supplement like natural calm before bed. not only does magnesium help you drift off into a blissful night’s sleep, it is also a crucial mineral for skin health and acts as a mild muscle relaxer. most americans are deficient in this mineral and it is not easily absorbed from food, so taking at least 400 mg each night is advised.3 taking an epsom salt bath is another great way to absorb this precious mineral through the skin. a quality cod liver oil supplement can also help move things along. we like nordic naturals.

keep your stress in check. is there any physical ailment that does not include stress management as a treatment? no! as i parlayed in my story above, the gut-brain connection has a huge impact on our bodily functions. our digestive systems shut down during times of stress as the body funnels its energy to our fight or flight response. eating in a calm environment and practicing stress management techniques daily is essential for keeping constipation at bay. the better we manage stress, the more energy our bodies have to devote to digesting and eliminating our food.

consume prebiotics, probiotics and enzymes. prebiotics are particular foods (artichoke, asparagus, green bananas and plantains, onions, garlic) that are consumed and digested by our good gut flora, while probiotics re-populate our guts with new bacteria. since our stools mostly consist of bacteria, having balanced gut flora is essential. additionally, taking an enzyme before each meal can help our bodies break down proteins, carbohydrates and fats, allowing us to absorb more nutrients from our food. for those suffering from sibo or ibs, be careful with pre and probiotics and talk to your doctor for recommendations.

get into proper squat position when you’re ready to release. using a squatty potty or a footstool can make all the difference. it’s important to create good bathroom habits – don’t rush, always try to relax and try to eliminate at the same times each day.

express yourself. get those emotions out, either by going to therapy, talking to friends or by starting a daily journaling practice. your body’s physical need to hold onto matter within its walls often reflects a psychological need to hold onto habits or emotions that no longer serve you. instead of bottling up your emotions, let them out in positive and healthy ways. this release can be illuminating in more ways than one!

move and stretch. yoga and gentle exercise are fantastic ways to get things moving downtown. try wind-relieving pose, child’s pose, downward dog, supine twist and forward fold – these twisty yoga poses can all help relieve constipation and encourage movement.

constipation is a serious issue. it means that something is out of balance internally, either with digestion, stress or hormones. so if you find yourself unable to eliminate for several days in a row, seek professional medical advice.

footnotes

1. pinto sanchez, m.i., bercik, p. (2011) epidemiology and burden of chronic constipation. canadian journal of gastroenterology. v.25(suppl b).
2. national institute of diabetes and digestive and kidney diseases
3. kresser, c. (2011) 9 steps to perfect health – #4: supplement wisely. posted february 2011.