staying clear through the holiday party season

the holidays are fast approaching, and with the onset of holiday work parties and huge family gatherings comes our primal tendencies to binge and celebrate on overdrive. we get it – it’s cold outside, the sun makes a pathetic appearance for months on end, and the last thing you want to do is stay on top of your acne-safe lifestyle. it’s tempting to stay out ’til dawn, partying in the club and bingeing at the corner pizzeria, but this might not help you on your journey to clear skin.

the unfortunate truth is that sugary drinks, sporadic sleep and inflammatory substances like alcohol and sweet holiday foods can all contribute to acne by activating the body’s stress response. even though you may not feel stressed out mentally or physically, your body is working hard to combat the stressors of the holiday season, and sometimes it will let you know by producing a map of inflamed acne across your face.

we want to help you prepare for and adapt to the stress and stressors of the holidays, so here are our tried and true tips for making it through this party season with clear skin:

maintain your skin regimen. try your best to keep your morning and evening skincare habits afloat, even after a hard night of hard liquor. sleeping in makeup that has been caked onto your face for hours can be damaging to the health of your skin, as the ingredients in makeup can irritate pores and contribute to inflammation. plus, we can’t underestimate the importance of washing away the polluting particles that lodge themselves into our skin throughout a day of city-living. nightly cleansing is extra important if you are a smoker or if you are consistently exposed to second-hand smoke, damp and stuffy bar air, or if you interact on an intimate level with people who use cloggy products. if you have a more complex regimen that involves multiple serums, don’t worry about the extra steps – just be sure to cleanse, tone and moisturize in the morning and before bed. we love taping a step-by-step regimen card to the bathroom mirror so we don’t have a chance to forget this important nightly ritual. if you really can’t bring yourself to wash your face, at the very least, wet a makeup-removing sponge with some water and cleanser and wipe off the day’s dust. i must admit that even i have been guilty of saturating a toner pad with mandelic toner, moisturizing and calling it a night on occasion.

stay away from excess sugar. this can be a tough one throughout the holidays, when sweet spiced lattes beckon on every city corner and when the work fridge is packed with pumpkin pies and festive snacks. if you know you can’t make it through december without the tastes of the season, try making your own versions of classic holiday desserts, like a paleo pumpkin pie with low-glycemic coconut sugar instead of refined white sugar, or an apple pie that features an almond-flour crust for an added protein-boost. substitute ghee for butter in this recipe for chocolate-covered chestnuts and you’ll be invited back to holiday parties for years to come. rainbow grocery and whole foods usually offer a plethora of low-glycemic holiday sweets to choose from. bring these tasty treats to work or parties so you have something that you know is acne-safe to munch on. we wouldn’t want you to feel left out of the holiday fun! try your best to moderate your sugar intake, but if it’s not always possible, don’t stress – just remember to have a good time. opt for dark chocolate and fruit, and if you truly can’t resist the temptation of your uncle’s famous homemade pumpkin pie, have just a bite or two to satisfy that craving. as for alcohol, choose clear liquor with no added sugar – just a twist of lime or some bitters and sparkling water will do the trick! check out this site for a comprehensive guide to the sugar content in wines and steer towards the dry side. and don’t worry, dairy-free egg nog can totally be on the menu.

eat a well-balanced meal before or with drinks and skip the late-night mcdonald’s binge. in order to decrease the likelihood that you will face a punishing hangover after a wild night out, eat a good-sized meal with protein and healthy fats like avocado, olive oil and fish beforehand. eating before drinking will also help you steer clear of late-night fast food choices (it’s never fun standing in line at the pizzeria at 2am anyway). if you do end up craving a midnight snack, gnaw on some jerky or an avocado to balance out the blood sugar rush that accompanies a night of drinking. some late night san francisco snack options include the tamale lady, tacos without cheese or sour cream, street dogs on mission (hot dogs wrapped in bacon – yikes!) or crepes without dairy. and of course, if you are really craving some pizza, try a cheese-less slice.

hydrate. we can’t emphasize this one enough. drink plenty of water through the winter season. sometimes we can forget to drink enough water when it’s cold outside because our bodies don’t register dehydration in the same way that they do when they’re faced with a sweltering heat and harsh sun. this may mean that your body doesn’t offer the same thirst signals that it might during the peak of summer, so remember to always fill up your water bottle and sip from it all day long. and drink extra water if you know you’ll be consuming dehydrating alcoholic beverages – have ‘water bumpers’ between drinks by alternating alcohol with water all night. also, think about the hangover you’ll likely feel the next day – maybe that is enough of a deterrent from doing 151 shots?

get your beauty sleep. getting a good night’s sleep has not only been linked to more stable blood sugar levels throughout the day, but also with the ability to make better food choices, which is extra crucial this time of year. it makes sense – if you make it through the night with only five hours of sleep, you’re likely to wake up tired, reaching for that sugary coffee drink just to function at work. pair that with a fluffy pastry and you’re setting up yourself up for another afternoon crash. so try to prioritize this precious rest time and aim for a solid eight hours of sleep each night. just remember: you don’t have to go to ALL of the parties your invited to. you can always say no. if you do tend to your every social obligation, cut some of them short or party alcohol-free. allow a couple nights a week for your body to rest so that you don’t end up with a nasty cold that puts you out for days.

don’t leave home without your sterilizing toner. skinSALVATION’s sterilizing toner has many benefits throughout the holiday season. first, it’s a fantastic antidote to any type of hot and heavy behavior that may occur in the club. if you find yourself sweating buckets on the dance floor, simply swipe some sterilizing toner across your face as a way of freshening up while preventing the spread of acne-causing bacteria deep into your pores. and if you find a special someone on the dance floor and end up locking lips, the sterilizing toner can be a great way to help ensure that their cloggy products won’t interfere with your clear skin journey.

icing – if you haven’t already jumped on the icing bandwagon for clear skin, get on it! icing is a great way to decrease the redness and inflammation that sometimes accompany hormonal and stress-related acne. if done in conjunction with your regimen, icing also creatures micro-fissures in your skin that allow potent product like mandelic toner to penetrate more deeply. so if you don’t already have an ice pop, come by the shop and pick one up! then, head home, cleanse your face, pop in home alone and start icing your face for 20-30 minutes. be sure to move the ice constantly in order to avoid ice burn and follow it up with toner and moisturizer. it’s an easy and relaxing way to heal current acne and to prevent new acne from forming. icing is both a great way to relax before hitting the sack after a night of drinking AND a perfect pick-me-up on a hungover morning.

prepare for a long night out. if you know you’ll be spending the night at a friend’s house, pack an overnight bag full of 2oz travel size skinSALVATION products and a clean pillow case. don’t sabotage your clear skin journey by settling for your pal’s bacteria-filled linens. bringing your own pillow case also ensures that your skin won’t be exposed to any residue from her cloggy products. similarly, you won’t have to scrub with her coconut oil-infused bath and body bar if you think ahead and pack a travel bag of acne-safe face products.

take a minute to slow down. the holidays can be stressful as we rush around town in a frenzy, seeking perfect gifts for our loved ones while making holiday feasts for friends, hosting parties and still attempting to keep up with work deadlines. it’s a lot to handle. so take a minute to slow it on down everyday and either meditate or acknowledge a few aspects of your life for which you are thankful. this is the season for giving but we often get so caught up in giving to others that we forget to take time out for ourselves. so next time you need a few minutes for an epsom salt bath or a few sun salutations, don’t feel guilty. instead, recognize that you are making positive choices for yourself and for the people around you by allowing your holiday stress to melt away. we love the meditation app, simple habit, which has a ton of great 1-5 minute meditations that can be done anywhere – in a cab on the way to an event, on bart before walking to the office, or on your morning walk with the family pup.

at the end of the season, try out a liver cleanse. this can be especially important if you went a little overboard with the cigarettes/cocaine/molly that some random person offered you in the bathroom line at the bar. our livers work overtime during the holidays to process all of the added substances we feed our bodies, so it’s good to give our star quarterbacks a break every now and then. this is why january is such a popular month for cleanses and whole30s and detoxes. when you feel like your body has had enough of the drugs and alcohol, try nourishing it with liver-supporting herbs like dandelion and burdock roots, nettle and milk thistle. consuming these herbs as teas alongside a diet free of processed foods can help give your liver a much-deserved break. we love sipping on detox teas all through the cold winter months. when our livers are functioning properly, they become the front line of defense against acne, as they flush toxins and excess hormones like estrogen from our bodies. if the liver is overwhelmed, the skin becomes the next organ to take on the responsibility of flushing out these nasty little invaders. so, the less mess we put into our bodies, the more energy our livers devote to helping us maintain clear skin.

one of my favorite clean green soups to make involves simply steaming a ton of green vegetables (kale, broccoli, spinach, zuchinni) and blending them with the water from steaming (that’s where all the nutrients are). add half an avocado for creaminess, a bunch of cilantro, dill or parsley, and a hearty squeeze of lemon, and you’ve got yourself nutrient-dense detox powerhouse. i love this soup on cold mornings with a poached egg and some sauerkraut. you can also down some chlorophyll (not to be confused with chlorella, which is not acne-safe), to boost your daily dose of beauty greens. Check out these tips to get started on a gentle post-holiday liver cleanse for clear skin.

so what’s the bottom line? the holiday season is a time for celebrating with friends and for indulging, so have fun and don’t beat yourself up if you stray a bit from the acne-safe lifestyle. do your best and celebrate small victories, like the dairy-free pumpkin pie you brought to your holiday work party, where nobody knew the difference.

what are some of your favorite ways to celebrate the holidays acne-safe?

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.

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. 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 🙂 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 ins and outs of pcos and acne

pcos, or polycystic ovarian syndrome, is complicated. it’s an endocrine condition that affects 8-20% of women of reproductive age worldwide1 and it is characterized by at least two of the following three symptoms: cysts on the ovaries, elevated male sex hormones and/or absent or irregular periods. pcos is a highly misunderstood condition whose symptoms manifest differently among women. many women with pcos gain weight while others have thin body types, some have acne and regular periods while other haven’t menstruated in months. because almost all women with pcos test high in androgens (male sex hormones), many symptoms include infertility, male-pattern hair loss, oily skin and acne along the jawline, and facial hair growth. these symptoms can be frustrating to deal with because they are persistent and can often make women feel like they have no control over their bodies. but these symptoms appear for a reason. and usually that reason is that our bodies are chronically stressed and something about our lifestyles needs to change. women with pcos are at increased risk for developing type 2 diabetes, hypothyroidism and cardiovascular disease, so acknowledging these signals from our bodies is key to keeping ourselves healthy for a lifetime. 

 

what causes pcos? 

  • genetics – while pcos is not a genetic condition, per se, predisposition to pcos can be passed down through generations. those who are exposed to higher androgens by their mothers while in the womb are also at greater risk of contracting pcos later in life.

  • stress – both physical and emotional stressors can contribute to pcos. some examples of physical stressors include over-exercising, eating foods you are intolerant to, not eating enough and constant blood sugar issues. many women who suffer from pcos are stressed to the max in their everyday lives – they take on extra work at their jobs, juggle familial responsibilities, endure harrowing breakups and family stress and then often criticize themselves for not working or trying hard enough.

  • blood sugar imbalances – this is one of the most common root causes of pcos and often stems from excessive intake of refined sugars and carbs, or the standard american diet. it often leads to weight gain and involves chronically elevated blood sugar. these blood sugar imbalances cause systemic inflammation in the body and directly influence the production of testosterone, which then inhibits ovulation and fertility.

  • over-exercising and under-eating – our society places a tremendous amount of pressure on women to look a certain way. many women internalize the pressure to be thin and spend years of their lives under-eating while engaging in excessive (usually cardio) exercise. high-intensity exercise always causes testosterone spikes, but they are usually temporary, subsiding when we refuel our bodies with calories. but when women exercise for too long without replenishing their energy stores, their hormone balance starts to suffer.

dealing with facial hair growth and acne

if you struggle with facial hair growth, you are not alone. this can be particularly frustrating if it accompanies hormonal acne – they often show up in exactly the same places along the jawline and chin. because of the cultural expectation that women maintain hairless faces, this type of hair growth can be embarrassing – but there is absolutely nothing wrong with you, there is no reason to feel shame, and there is no reason for you to change in order to appease the people in your life. having pcos is hard enough without having to navigate gendered cultural expectations.

if you are a client here at sS and you to decide to undergo laser hair removal or electrolysis, we just ask that you wait at least two weeks between those treatments and our acne face treatments – we don’t want to stress your skin out too much! if you have hair on your face that you want to remove by shaving, try the tinkle razor, which we sell in the clinic. these razors are more gentle than conventional razors. as for waxing, we don’t recommend it! the heat can be irritating to the skin and who knows what kinds of comedogenic ingredients are lurking in those waxes! 

if your doctor diagnoses you with pcos, they will most likely send you home with a prescription for one or both of two medications: metformin for insulin regulation and spironolactone for decreasing testosterone levels. it is entirely up to you whether you decide to take these medications or not, and whatever your decision, here are a few herbal, dietary and lifestyle changes to implement to keep pcos symptoms under control (and, as always, ask your doctor before making any major changes to your health plan):

  • two cups of spearmint tea each day has been shown to reduce free testosterone levels in women with pcos and has resulted in reduced hirsutism with none of the side effects of pharmaceutical-grade drugs.2 

  • 400mg of saw palmetto, a plant native to the americas, has been found to inhibit the 5-alpha reductase enzyme. the inhibition of this enzyme helps reduce the conversion of testosterone to dht, which is the male sex hormone that leads to oily skin, hair loss, acne and facial hair growth.3

  • balance out your blood sugar by reducing your consumption of refined sugars and carbohydrates – ditch the morning cereals for eggs and greens; instead of a sandwich at lunch, try a salad with tuna or grilled chicken. and pasta for dinner? no way! zucchini noodles will do the trick. eat plenty of good fats and protein and aim for three square meals a day to get your blood sugar on track and to give your digestion a break.4 and supplementing with chromium picolinate has been shown to decrease insulin resistance in women with pcos.5

  • dial in your digestion. take a test to determine any foods you might not tolerate or try an elimination diet to get to the bottom of any digestive woes. this is hugely important because digestive distress is another physical stressor on the body that can ultimately contribute to elevated cortisol and testosterone levels. similarly, make sure your elimination is on track – we flush excess hormones out of the body through our stool, so eat your fiber!

  • practice stress management. this is absolutely huge. take up meditation, improve your time-management skills, see a therapist to work through emotional stress, start a gratitude journal – do what you can to reduce chronic stress in your life as this is often the root cause of pcos.

  • cut the coffee. this is a double whammy – not only does coffee contribute to acne, but it also elevates cortisol levels and contributes to systemic inflammation. instead, try green tea, which has a healing effect on the skin due to its high anti-oxidant polyphenol content.

  • ease up on the exercise. instead of intensive cardio like running or hiit several days a week, switch these out for yoga, walking or light swimming. this will give your adrenal glands a break and will allow your body to more readily recover from stress. 

  • sleep. give your body a chance to do its healing work by getting a solid eight hours of restful and uninterrupted sleep each night. try to make this a priority – this can have a huge impact on the health of our hormones!

  • find a support group near you to work through your emotions around pcos. it’s a tough condition to deal with so finding support in different areas of your life can be a huge relief. 

 further reference:

8 steps to reverse your pcos by fiona mcculloch

paleo for women

pcos diva

pcos awareness association

soul cysters

footnotes

1. sirmans, s. m., pate, k. a. (2014). epidemiology, diagnosis, and management of polycystic ovary syndrome. clinical epidemiology. 6, 1–13.

2. grant, p. & ramasamy, s. (2012) an update on plant derived anti-androgens. international journal of endocrinology metabolism. 2012 Spring; 10(2): 497–502.
3. hudson, t. (2008) polycystic ovarian syndrome (pcos). dec 8, 2008.
4. liepa, g.u., sengupta, a & karsies, d. (2008) polycystic ovary syndrome (pcos) and other androgen excess-related conditions: can changes in dietary intake make a difference? nutrition in clinical practice. 2008 Feb; 23(1):63-71.
5. rabinovitz, h., et al. (2004) effect of chromium supplementation on blood glucose and lipid levels in type 2 diabetes mellitus elderly patients. international journal for vitamin and nutrition research. 2004 May; 74(3):178-82.

sS tips for a better commute

as we learned from steve martin and john candy in planes, trains and automobiles, commuting can be a major pain in the tuchus. with the growing number of cars on city streets (thanks, uber!) and with omnipresent train and bus malfunctions, commuting can at times seem like your worst nightmare. you are either stuck in your car and moving an inch a minute or you’re pressed up against ten other sweaty commuters in a train car whose windows are glued shut. not to mention the never-ending mass of bicycle commuters down market street at rush hour, their skin soaking up the grit and grime of the city. HOWEVER, commuting doesn’t have to be that bad! at skinSALVATION we like to think of our commuting hours as a time to refresh and reconnect with ourselves before or after a long day. so let’s dive into some commuting real-talk!

by car
if you are one of the ninety percent of americans who drive to work,1 you’ve got plenty of great opportunities to practice stress management techniques while stimulating your mind. having moved to the bay area from new york, i know all about head-splitting traffic jams and our high-strung responses to them. we can so easily lose sight of the bigger picture when faced with major road blocks to our work day. keeping things in perspective is essential for a calm commute. if you are the type of person who stresses easily in high traffic situations, take a minute to remember that you are doing everything you can to get where you need to be and that the traffic jam is completely out of your control. once you acknowledge this, you can focus your energy on an uplifting podcast or on the melodies of your favorite musical artist. you can even take the time to reconnect with relatives or friends by calling them on speaker phone. we like to keep a bottle of rosewater toner in the glove compartment for spritzing and enlivening the automobile atmosphere on hot mornings. your commute will move much more swiftly once you accept that you can’t control the vast majority of it, so sit back and enjoy the drive!

by bus or train
one of the main concerns our clients have about commuting via bus, bart or muni train is the spread of germs across the many surfaces we come in contact with. we like to carry a few toner pads and a 2oz bottle of sS sterilizing toner, using it as a hand sanitizer in a pinch. this is a great way to combat the spread of comedogenic germs and bacteria. you never know if the person who held onto the bus railing before you used coconut oil to moisturize, leaving a comedogenic oil slick in their wake. we always recommend keeping your hands away from your face, but this is especially important when riding public transportation. we know it may be tempting to rest your head against the window to catch a few extra z’s in the morning but beware of the residue that may have been left by your fellow narcoleptic commuters. the last thing you want on your forehead is a breakout from someone’s cloggy hair products!

once you’ve gotten into the groove of popping out the sterilizing toner when needed, it’s time to relax and enjoy your commute. riding the bus or the train is the perfect time to queue up your favorite podcast, zone into a meditation app or to catch up on a good book or magazine. sometimes we like to use commute time to take care of small tasks like catching up on emails, paying bills online or spending a few minutes with social media. the possibilities for fun and productivity are endless!

by bicycle
biking to work can be stressful as you dodge flinging car doors, swerving automobiles, potholes from crumbling infrastructure and unruly pedestrians. despite these potential setbacks, biking to work can also be one of the best ways to relieve the stress of the workday. you can pedal your worries away as your body releases endorphins in response to the physical activity. biking to and from work is also a great way to get your daily movement in, especially if you have a desk job that involves sitting still for most of the day. you can soak up some sun while toning those quads and taking in the scenery.

but what about the dust, dirt and sweat that sink deeper into your pores with every city bike ride? how can you care for your skin when you arrive at work with sweat pouring from your brow? similar to carrying a travel-size bag of skin and hair products to the gym, we advise keeping the products from your sS regimen in a small container at the office, too. if you anticipate having a grueling commute under the hot sun, skip the morning makeup routine and leave a bit earlier. when you arrive at the office, wash your face or splash it with water and follow that up with the sS sterilizing toner and some moisture. then go to town painting your face. you’ll feel like a million bucks all day, safe in the knowledge that the sweat has been eradicated. if you don’t wear makeup, simply splash your face with some water and give it a swipe with our sterilizing toner when you get to work. this will prevent bacteria from forming from any lingering sweat.

if you live in drier and/or colder climates, be sure to apply extra moisture as part of your morning skin regimen and after your commute if you need it. skinSALVATION hydrating gel is always a nice light option to apply throughout the day if your skin is craving a quench. and don’t forget the sunscreen!

whether you bike, bus or bart to work each day, you have the power to transform your commute into a positive and acne-safe experience. we are just here to help you along the way! talk to your esthetician about how to keep your skincare regimen on track during your commute all week long.

footnotes

  1. dews, f. (2013) ninety percent of americans drive to work. brookings institute. 28 october, 2013.