mask-ne and shelter in place 101

hey y’all, kim here currently in tokyo holed up in my tiny airbnb apartment safely sheltering in place. i hope you are holding it down, staying healthy and sane.

a couple of clients emailed to ask about how to deal with life as it is right now, and what to do about mask-ne (acne you’re getting from wearing masks!). here are the thoughts i jot down and sent them, and hope you find them helpful too.

basically everything we’ve ever taught you about living a low-inflammatory, acne-safe lifestyle are the same things that should bring stability and calm in your life during this stressful time. sleeping and eating at regular times, exercising daily, managing your stress in whatever ways work best for you, etc etc – no magic silver bullet, all the same shit. ūüôā

i’ve been incorporating all of these while trying to practice extra compassion for myself which i think has been working – along with cooking all of my meals, i’ve finally gotten to a place where i’m razor-focused on (finally) finishing up the acne book! (i’m two weeks in, and i hope to have it all finished by the end of may. wish me luck!)

hoping these resources help you out, let me know if you have other ideas to share, want me to cover more areas or find more resources for you.

SHELTER IN PLACE LIFESTYLE

this is a big one. everything we’ve always taught our clients lifestyle-wise is to be integrated for exactly this particularly stressful time. most importantly, be gentle with yourself. it’s an incredibly unprecedented stressful time and judging yourself is not going help one bit. try to move towards a mindset of doing things that make you happy but also are good and healthy for you – in a way, just loving yourself as you are.
some IG accounts i love:
  • @lalahdelia – author of ‘vibrate higher daily’, a beautiful black woman author, spiritual writer and wellness educator
  • @the.holistic.psychologist – queer psychologist nicole lepera tells it like it is, speaks truths you didn’t even know you needed to disseminate and process; boundaries, trauma, addiction, ego, self-betrayal, all of it. really really deep work that i’m so grateful for her making so accessible and easy to understand.
  • @repairing_the_nervous_system – jessica macguire out of australia (i think?), she speaks specifically how to self-regulate the nervous system through trauma and the body
  • @kanpobliss – dr. jun negoro, an acupuncturist i have been following for years on IG and finally got to meet while in singapore earlier this year. she breaks down TCM into easy to understand (and cute!!) posts, and her app is impressively amazing and free!¬† a great tool to easily integrate some TCM knowledge and practice into your life.
some of my personal youtube playlists:
i’ll continue adding to these playlists as i discover new cool things i like.

2 ingredient sweet potato roti! the video is on my youtube playlist, but it’s pretty simple: mash together 1 part hot + steaming sweet potato with 1/2 to 1 part flour. once all is thoroughly mixed, form a log and cut into even pieces (1 whole potato +flour will make about 6 rotis). roll out onto a floured surface to 2mm thickness, then cook on a dry fry pan on medium heat, flipping every 30 seconds for about 2-3 mins. puffing up is ok, they’ll deflate naturally when you pull them off the pan. when done, tuck them into a cloth napkin/towel blanket to keep them warm and flexible. leftovers can be stored in an airtight bag to keep them soft, and gently warmed on the stove + will keep the next day or two, longer in the fridge. sooo good for avocado and/or whatever wraps. enjoy!

ALL THOSE MUNCHIES YOU ARE EATING

  • try eating only sweets that you make. this is how i’ve been getting through it (especially since i don’t want to go out, and food made by others you don’t know what’s in them, and refined sugar is high). michael pollan in one of his books wrote, it’s ok to eat junk food if you make it yourself; chances are you will just eat less of it, appreciate it more, and use better quality ingredients
  • try eating fruit as a sweet instead of something that has straight-up sugar in it
  • try using low glycemic sugars like coconut sugar, jaggery or treacle to replace regular cane sugar in your recipes. jaggery or treacle you can find at ethnic food markets so you’ll be supporting small local biz while avoiding crowded big box stores too ūüôā (ps, you can usually reduce sugar in recipes by half, and the finished thing will come out totally ok!)
  • i personally also make it a rule to eat savory food first and eat a sweet afterward¬†(or as an isolated afternoon snack) as a treat, to keep my (usually high) blood sugar stable.

MOVE YA BODY

  • man this is tough for me too, always has been. but, i have been doing 20-30 minute workouts (here’s my youtube list) and on @popsugarfitness ‘ IGTV, because when you think about it, 20-30 minutes really isn’t that much time. you can do anything for 20 mins. or maybe even 10! anything to start, you’ll likely keep going once you get started and get over the hump. with that in mind, i’m more motivated to get a short but effective workout in before i eat breakfast. it also helps me concentrate better, and be in a much better and healthier mood. (tip: you can watch IG TV on your desktop, just go to their profile and click the IGTV icon underneath their highlights; makes for much easier viewing while following along)
  • try to exercise without thinking about it. just do it first thing when you wake up and put your workout clothes on. the 30 mins you’d take waffling back and forth about it will be over and you’d have already been done with your workout!
  • if you can get outside while social distancing safely, getting out into nature or just outside for a walk in fresh air (with a mask) counts too. now (or ever) is not the time to guilt yourself for not training for a crazy marathon. just getting out of the house (even just sitting on your stoop or on the roof) for some direct exposure to natural weather elements definitely counts for something.
  • keeping a daily schedule is helpful just so there is some structured flow in your day. this can include showering first thing in the am, putting on an “outside” outfit even if working from home, and then changing back into pj’s after a nice nighttime bath to prepare for bed.

GENERAL PHYSICAL HEALTH STUFF:

  • eating enough at regular times is really important. there’s a huge tendency to snack all day and that can mess with the digestion, not giving the stomach enough time in between digesting meals to create more of the digestive juices needed for your guts to break down and assimilate the food we eat. finding an activity or hobby to keep you occupied will help boredom munchies ūüėČ
  • keeping a regular bedtime is also super important; i get into bed at 10, read a book and aim to sleep by 11 latest.
  • ok so a client emailed about drinking “several matcha teas a day” – maybe you can relate to caffeine consumption or any other excessive thing you’re doing now that you don’t do “normally”. and so i wrote: hopefully you are making them and not drinking bottled sugary/dairy stuff. can you think about what you are compensating for in drinking so much caffeine? is it just something you’re doing without thinking about it, or are you super tired because your sleep schedule is wonky? in any case, these are things to think about, evaluate and adjust. personally,i alternate between matcha, golden milk, ginger and chocolate drinks i make myself with water, nut milks and a tiny bit of coconut sugar.
  • it’s a great time to google recipes to try! i’ve bookmarked a ton of recipes i always wanted to try and never got to do them til now, like a 2 ingredient sweet potato roti, 2 ingredient paleo banana pancake, banana oatmeal cookies and savory recipes from all over the world – think of your favorite dishes to order when you go to eat thai or chinese for example.
  • or support your local small businesses for new food ideas¬†– think bodegas, ethnic grocery stores, or restaurants that are offering pickup. there are tons of gems out there if you take the time to try out a new spice mix or tamale joint.

GENERAL GET YOUR MIND RIGHT MENTAL HEALTH STUFF:

  • you all know by now that i love using the‘simple habit’¬†meditation app; there are soooo many well-curated gems in there and this app has helped me so much through my last several stressful years. the link will give you 2 weeks for free.
  • journaling / writing things down / lists help me get my thoughts, frustrations, fears, dreams and ideas out of my head, which helps my mind settle for bedtime / be generally less stressed out throughout the day
  • make sure to get some laughs in your day; @thedailyshow and @sarahcpr on IG have been keeping me informed but in a way that emits laughs. oh man. classic stand-up shows are also really good.
  • keep in touch with folks, staying in touch with your community and those you love can make or break your day. this is a PERFECT opportunity to catch up with people you’ve been meaning to get to know better, or spend more time with, like elders in your neighborhood
  • i’ve personally been very triggered by the current events in the us (political, racial violence), so i try to limit my exposure/reading of that stressful media AND do what i can to act on the cause; to me this means raising awareness and writing emails to government offices, signing petitions. seeing the shit and not doing anything about it makes me feel powerless and defeated, so doing even one small thing helps me feel more empowered and less depressed about the world.
  • it helps to get friends on board, or at least know what you’re up to. if you have roommates you can let them know that you want to work in healthier habits and maybe they can join in with you, or at least morally support you.

MASK-NE: if you’re breaking out from wearing all these damn masks

  • ice as per usual, maybe even more. it’s definitely meditative so will do double duty in calming your nerves by taking your mind off everything else except the freezing cold
  • consider taking the supplements optizinc or zyflamend for systemic inflammatory support; a nurse client has done this for years and it’s helped (we stopped selling them but you can easily find them online)
  • if you can wear a new clean fabric mask that you switch out every day vs those paper n95 type / breath-restricting kinds every day that would be better for breathability and skin friction but if you can‚Äôt there‚Äôs not much room to work with ūüôĀ i ordered a mask and matching headwrap from this lovely nigerian-born-in-italy-scientist-turned-designer iffy of olive ankara i met in singapore that allows you to tuck a surgical mask inside the washable cloth mask, so finding or making something like this could be good. those clear plastic face shields are good too, but aren’t to replace masks. (ALSO scroll down to see sS’er marissa making masks by hand in the bay for donations or free!)
  • try to stay inside safe spaces where you don’t need to wear masks as much as you can ie at home and when alone in your car
  • wash your face and ice as soon as you get home and if you can, tolerate toner / exfoliate
  • manage other inflammatory factors as much as possible incorporating stress management, emotional support, self-compassion, low glycemic diet, regular sleep habits, hydration etc etc. all the healthy things we teach you is to keep inflammation down
  • at this point it is what it is and this all we can do. stay strong and rest in the fact you know what your acne is from and know what to do to get rid of it as soon as you‚Äôre able (to stop wearing the masks!)
  • come for treatment when the clinic opens back up, but know that repeated wearing of the masks will still pose the same irritations

ice ya face! image source: healthline.com

IF YOU’RE BREAKING OUT IN GENERAL

maybe you’ve been eating stuff or experimenting with products and are breaking out. or are just maintaining your already clear skin! either case, stick with your BASIC regimen twice a day. do this for at least 2-3 weeks before trying to work any of the other stuff (including serums) back in, if you even need them at that point:
  • cleanse
  • ice
  • tone – probably 5% if you can tolerate that twice a day. if not, then 2.5% once then twice til you run out then 5%
  • hydrating gel or rejuvenation serum if you have/need it
  • spf in the day and hydrating cream at night
this will address pretty much any and all skin concerns (breaking out, inflammation, anti-aging), and keeping inflammation down is paramount to keeping the purge as painless as possible.
again, stick with the basics and check-in with us in a few weeks to see how we can bump it up, if you even need to.
rejuvenation serum is safe to use anytime, after toning and before moisturizing preferably day to protect against sun damage, but nighttime works too because it feels and smells good, which will help lift your spirits (and offer moisture/antioxidant support to your skin).

SHAMELESS sS’er PLUGS:

a couple of our fab clients are doing great things for the community and i want to share them with you! check these ladies out and give them a shout. and please let me know if you’re doing something awesome you’d like me to share too ūüôā

sS’er marissa (@marissadpoulin) has been getting crafty and is making masks for donations (and for free if you can’t donate). she’s got several fabrics to choose from – check her out on IG if you are interested ūüôā

lovely sS’er berlin-based acupuncturist rachel root made some super cute videos: “three morning routines for a better day” and “couples acupressure massage“.

AND LAST BUT NOT LEAST, KERRY’S NEW INSTAGRAM!

since she is now operating independently as a licensee of skinSALVATION, we thought it’d be a good idea for her to start a new IG page to communicate to her SF clients directly about clinic-related updates. you can keep up with what she’s up to on her daily walks, and updates as they come. give her a follow here ūüôā

remember to breathe deeply (and safely), be patient, be kind.
we’re all going through it, together.
take good care of you and each other.
xo
kim

easy peasy pumpkin recipes + holiday closures

this beautiful photo is from monica at themovementmenu.com and the pumpkin soup recipe she’s got there is more robust than the lazy one i’ve got below, is delicious and acne-safe too! (just use ghee instead of coconut oil) ūüôā

i am so thankful for all our loyal sS’ers that have trusted us with letting us help take care of you, your health and your skin.

this would be impossible without open and honest communication and i sincerely appreciate every single opportunity to dialogue with you about everything: your clear skin program and how tough it can be, when our online shop was broken and wasn’t accepting credit cards (ugh!) and our fave, words of encouragement to keep sS going strong for clients all over the world that need our help!

THANK YOU for keeping us going, we love optimizing quality of life for you through our work <3

HOLIDAY HOURS!
in november, we’ll be closed wednesday 11/21 and will reopen sunday 11/25.
in december, we’ll be closed friday 12/21 and will reopen sunday 1/6/2019.

* please note that online orders placed on days we’re closed will be shipped out the first monday we are back in the shop.

SUPER EASY PUMPKIN RECIPES
i cooked up a pumpkin earlier this month and since it was so good and easy, i wanted to share a few ideas with you on how i used my first pumpkin purchase of the year and hope it inspires you too!

PUMPKIN PREP: 
take one sugar pie pumpkin (about 6-8″ tall), place it whole on a baking sheet and roast at 350F for an hour-ish (you can do other things while it’s in there), til the insides are soft. cut it in half, remove the seeds (i love using a serrated edged grapefruit spoon for this) and scoop out the flesh for any use!

SAVORY GARBANZO MISO PUMPKIN SOUP: 
i quickly made some pumpkin soup this weekend by blending up some garbanzo miso (you can find this at rainbow grocery’s bulk section, or just use good quality stock/broth) into hot water and once that was combined, added the prepped pumpkin flesh and blended it all til smooth. add some smoked paprika for flavor, a chopped up hard boiled egg and/or avocado for extra protein & healthy fat, maybe some crumbled bacon on top for salty crunchiness! ¬†i love this because it reheats very easily and when put into a thermos, i had an easy lunch for an intense all day + night conference this past weekend.

SWEET PUMPKIN CRUMBLE:
scoop the prepped flesh into a baking pan, and top with candied nuts and call it a day, or top with your own easy homemade strudel topping: combine 1c oatmeal, 1/2c coconut sugar, 1/2tsp cinnamon, 2tbsp melted ghee and 1/4c honey. crumble over the pumpkin and put back into the oven at 350F for about 10-15 mins til the top browns. serve warm with acne-safe ice cream or whipped coconut cream.

* bonus points for pouring a bit of brandy or rum over the whole thing right before serving!

acne-causing heavy metals in protein powders – how a client’s own detective research cleared him up!

the team at skinSALVATION does a lot of investigating in order to find the safest and best quality foods and products to recommend to our clients to keep their skin clear long term. we absolutely love it when our clients become detectives in their own right and bring our attention to potential acne triggers that we haven’t discovered yet. yay for teamwork!!
recently, one of our savvy male clients, TB, came across¬†this super interesting report on protein powders¬†put out by an organization called, “the clean label project”. they “use data and science to reveal the true contents of america’s best selling consumer products. products are tested in an accredited analytical chemistry laboratory for 130 harmful environmental and industrial contaminants and toxins, and their results are published as product ratings.” the clean label project currently tests baby food, pet foods, and protein powders. there are some people out there that weren’t as impressed with the clean label project as we were and in an effort to provide all perspectives and information available. we want to share¬†this link where the writer talks about some of the clean label project’s shortcomings and issues with it’s research.
TB, a very active vegan athlete looked up protein powders, and unearthed information on the one he had been taking – which looked acne-safe (meaning, it didn’t contain soy or whey or other acne-causing foods we look for). through this report, he found out more about its’ nutritional value, heavy metals, pesticides and mycotoxins and we were shocked by the findings.
CASE STUDY
TB came to us in september of 2017 with over-exfoliated, inflamed and picked-at skin. his clarity at the time was about 60% and 95% of the acne lesions that he did have were inflamed. being a gluten-free vegan, his protein options dramatically decreased after learning that he’d need to stop eating acne-causing soy in order to clear up his skin. on top of this, we discovered that he was likely suffering from a systemic candida imbalance after he scored high on¬†this candida questionnaire. he decided to embark on a vegan candida cleanse but because the diet was so restrictive he only lasted on it for about 3 weeks. (generally, folks stay on this whole + natural foods diet for 2-3 months to clear up the candida. candida can cause sS-resistant acne, among other more serious long-term conditions). ¬†he also started taking¬†this anti-fungal candida control tincture¬†which is the other necessary component to getting candida successfully and fully under control. (ideally, you need to avoid all sugars in your diet to starve the yeast, and supplement by taking¬†anti-fungals to clean out and purge the excess yeast. there are many other components to this; check out our¬†other posts¬†on candida).¬†he continued to work hard to avoid soy, sugar, gluten and eat as close to the candida diet as he could and we started to see his inflammation calm down and his clarity improve.
in addition to the dietary changes and supplement regimen, he was coming in for regular treatments and using our targeted skinSALVATION home care products. unlike most clients we see, his acne was really not extractable (he was too inflamed), so instead of focusing on extractions during his treatments we opted for chemical peels, high frequency (a machine that kills acne bacteria, reduces inflammation and speeds up healing) and 20 minutes under our LED panel to further heal the skin and combat inflammation at a deeper level.  we continued to do extractions where we could. by his 4th treatment on november 26, 2017 he was 80% clear and showing vast improvement in terms of inflammation and overall skin health. by january 21, 2018, he was 95% clear. check out his amazing transformation below!
THE PROTEIN POWDER DISCOVERY
after moving away from the bay area, TB reached out to us, letting us know about the clean label project study. he had been taking vega protein powder every day, even several times a day for about 6 months before seeing us. his skin had got really bad, super inflamed with very deep cysts in april-aug 2017, around the time he starting taking the vega protein powder.
at his consultation appointment in 9/2017, his clarity was 60% and most of that was the inflamed and cystic type of acne. he was baffled as to why his skin had gotten so bad over the last few months when really nothing had changed. looking back we both really think that this protein powder is the main reason it got so bad. another major factor was probably physical stress from all the intense working out he was doing at that time – he himself said his body looked it’s best but his skin looked it’s worst!
we didn’t think of the protein powder to be a major acne-causing factor for him at the time because the ingredients seemed acne safe (no soy or dairy/whey) – and he was eating so much soy up until we told him how much soy breaks all of our other clients out. shortly after his first treatment at the end of 9/2017, he started the candida cleanse, had two colonics and backed off the protein powder because he wasn’t working out as much anymore. we started to see a big improvement in his skin towards the end of november, 2017 at his 4th treatment and it quickly improved from there. by january 2018 (3 months after first starting with us) he was 95% clear and has been able to maintain that after moving away from the bay area.
through the clean label project’s research, vega was found to be one of the worst rated, containing high levels of toxic heavy metals (!!!). after sharing his story of clarity working with sS on social media, several folks on social media contacted him regarding vega protein powder, citing similar acne experiences while consuming the same thing!
here are some interesting facts from the study to note:
  • organic protein powders had on average¬†2x the heavy metals than conventional ones
  • egg protein was the cleanest with the least heavy metals/toxins
  • plant-based powders were on average, the most toxic
  • 75% of plant-based tested most positive for lead (they are doing more research on how and why toxins get into these foods so stay tuned for another post once this research comes out)
after reviewing the study findings, we are no longer recommending vega protein powder to our clients and we are currently looking into safer options. so far we have found the following to be acne-safe and clean-project-label-clear on paper, but have yet to actually see clients through using these powders for an extended period of time:
protein source: hemp protein
EAT REAL FOOD
it’s also important to keep in mind that protein powder is a dietary supplement which may be helpful in a pinch, but is not going to be the best option to replace actual real whole natural food meals humans should be eating every day. remember, these are SUPPLEMENTS and NOT everyday meal replacements! instead of making a protein powder shake your daily go-to breakfast, try some of these quick + easy, make-ahead options instead:
steel-cut, gluten-free oatmeal topped with hemp seeds and fresh berries (you can easily no-cook this by soaking them them overnight in the fridge, they’ll be ready in the am)
sprouted grain toast and eggs
hardboiled eggs, fermented veggies (like saurekraut or kimchi) and avocado (super easy to get ready the night before)
avocado toast with¬†kite hill “cream cheese”
avocado and sugar-free lox
low sugar granola and unsweetened almond milk (kim loves this over cut up papaya)
TAKEAWAY

a mantra from¬†kreation organic juicery¬†in the LA area – you are what you eat. don’t be cheap, fast, fake or easy!

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 Рsuper 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

going keto the acne-safe way

Link

going keto the acne-safe way

by kerry watson

the ketogenic diet, also called the ‚Äúketo‚ÄĚ 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. if, after reading this post you get inspired to try an acne safe ketogenic diet, this online keto calculator is a great resource for keeping track of your macronutrients. there is also a great guide and free recipe book on this site to help get you started on the diet.

(photo taken from www.perfectketo.com)

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 ūüôā 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 ūüôā

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 ūüôā

– 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 ūüôā

– 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

Рoften from postmates: calibur 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.

Рif 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 ūüôā

dinner

Рi 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!

Рi 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¬†ūüôā¬†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.