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Smartskin Journal

Grains
Wednesday, August 22nd, 2012
Grains are commonly accepted to be a good thing for our diet and general consumption. They’re even a major category on the food pyramid and food plate published by the US government. However, grains have a dark side and can have a serious adverse effect on your skin and health in general.
 
Grains have very high glycemic indexes and loads. The glycemic index can affect insulin metabolism and cause a hormonal cascade, which is a major factor in blocking your pores. In addition, grains cause an excessive production of oil through androgen concentrations and insulin production. This one-two punch to your glands results in increased acne and skin health issues.
 
If that weren’t enough, processed grains have almost 80% of their zinc removed from them, leading to a low zinc level in your body.
 
At this point, most people would refer back to whole grains, which are, by most people’s assessment, healthier for you. However, this assessment is not accurate. Whole grains can actually be significantly worse for you due to decreased nutrient absorption and effects that are akin to toxicity. All of the major grains consumed in the Western world contain some form of anti-nutrients that will severally impair your nutrient absorption. In addition, whole grains are actually worse for your zinc consumption than regular, processed grains.
 
Oddly enough, grains can actually be one of the leading causes of acne in our modern diet, so eat it sparingly if ever.

Tagged As: acne, skin health, grains, processed


Dairy Products - Inflammation Heaven
Wednesday, August 15th, 2012
We’ve been taught our whole lives that dairy is good for us and our bones, however almost all dairy is bad for our skin and inflammation. As we’ve already discussed, inflammation causes a whole host of problems for your skin and creates systemic problems throughout your whole body.
 
The problem with most dairy products (except for butter) is that the calcium buildup impairs your zinc absorption, therefore putting you at risk for being zinc deficient. In addition, milk and yogurt elevate your blood insulin and release a plethora of hormones into your body, worsening pore blockage.
 
If that weren’t enough, milk also stimulates excessive oil production through elevating blood androgens. The key here is to watch your dairy intake and consider alternatives for our normal high-dairy intake. 

Tagged As: inflammation, skin, acne, health


The First 30 Days
Tuesday, August 7th, 2012
As we discussed last week, your diet controls your skin health as well as the health of the rest of your body. The first 30 days of your healthy-skin diet are going to be a little tough, but you’ll be able to see results rather quickly and will feel healthier in all areas of your life. The diet is called the Paleo diet and it involves cutting out all processed food and switching to foods that you can gather and get naturally. Here’s a list of the foods to cut out from your diet:
 
Dairy Foods
1.     Milk
2.     Cheeses
3.     Butter
4.     Cream
5.     Yogurt
6.     Ice cream
7.     Ice milk
8.     Frozen yogurt
9.     Powdered Milk
10.  Non fat dairy creamer
11.  Dairy spreads
12.  All processed foods made with any dairy products
13.  Sour milk, kumis
 
Cereal Grains
1.     Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread and all processed foods made with wheat or wheat flour)
2.     Rye (Rye bread, rye crackers and all processed foods made with rye)
3.     Barley (barley soup, barley bread, and all processed foods made with barley)
4.     Oats (Quaker oats, rolled oats, and all processed foods made with oats)
5.     Corn (corn on the cob, corn tortillas, corn starch, corn syrup, corn chips, Doritos, Fritos, Taco shells)
6.     Rice (All rice, brown rice, white rice, top ramen, rice noodles, basmati rice, rice cakes, rice flour and all processed foods made with rice)
7.     Wild Rice
8.     Millet
9.     Sorghum
10.Modified food starch (may be made from the grains: corn, wheat, or rice and from starchy tubers: potatoes, or tapioca)
 
Cereal Grain-Like Seeds
1.     Amaranth
2.     Quinoa
3.     Buckwheat
 
Legumes
1.     All beans (kidney, pinto, navy, white, lima, black, broad bean,tepary, wax beans, string beans, green beans, mung beans)
2.     Lentils
3.     Peas, split peas, snow peas
4.     Peanuts (peanuts are a legume and not a nut)
5.     Soybeans and all soybean products
6.     Garbanzo beans, chickpea
7.     Black eyed peas
 
Starchy Tubers
1.     Potatoes
2.     Cassava root, manioc
3.     Tapioca pudding
 
Yeast Containing Foods
1.     All baked goods (breads, doughnuts, rolls, muffins etc.)
2.     All fermented foods (beer, wine, pickled foods, foods containing vinegar, tofu)
 
Fatty, Processed & Canned Meats & Fish
1.     Sausages, bacon
2.     Fatty hamburger
3.     Fatty cuts of meats
a.     T-bone steaks
b.     Beef ribs
c.     Lamb roasts and chops
4.     Processed meats
a.     Lunch meat, deli meat
b.     Any preserved or smoked meat (hams, turkey, etc.)
c.     Smoked or dried and salted fish
5.     Canned or pickled meat and fish
a.     Canned fish (tuna, sardines, herrings, smoked oysters and clams, canned salmon and mackerel, etc.)
b.     Canned hams, chickens, beef, etc.
 
Alcoholic Beverages
1.     All alcoholic beverages
a.     Note that these are permitted in moderation a number of days per week after the initial 30 period.
 
Sweets
1.     All candy
2.     All refined sugars
3.     Maple sugar
4.     Date sugar
5.     Syrups
6.     Honey
7.    Dried fruit
 
Vegetable and Salad Oils, Margarines and Shortening
1.     All processed foods made with or cooked in vegetable oils, margarines or shortening
2.     The only exceptions are: flaxseed oil, canola oil, walnut oil and olive oil 

Tagged As: skin, health, 30 days, diet


It Starts With Food
Friday, August 3rd, 2012
We’ve talked about the affect that food has on your skin, but for the next 10 or so weeks we’re going to be diving deeply into the subject of food, your skin, acne, and even your general health.
 
There’s the old adage that you are what you eat. It’s become quite cliché at this point, but it’s truer than ever with the deeply processed and artificial foods that we eat every day. Food, especially refined and mass-agricultural food, has a terrible affect on our skin and our lifestyle.
 
This is perhaps best proven by two recent studies conducted by two epidemiology PhDs. The studies examined several tribes and their eating habits in relation to their level of acne. Before we dive into the results of the studies, let’s examine the common American diet. We feed our children a steady diet of refined sugars, fats, grains, vegetable oils, and dairy. In fact, several studies have found that as much as 70% of our average diet is composed of these highly processed and unnatural foods.
 
In contrast the tribes that were examined by the following studies ate a diet off the land. One tribe, the Aches, ate tubers, fruit, fish and coconuts. Their intake of processed and artificial foods was virtually nothing.
 
So, on to the study. The aforementioned PhDs studied two tribes (the Kitivan tribe of Papua New Guinea and the Ache tribe of Paraguay) and their specific eating habits in relation to their skin health. Both studies found 0 cases of acne in the tribes. That’s right, even among several young adults and teens, there were no cases of poor skin health. If we did a similar study of 300 random Americans, acne would be rampant.
 
Keep in mind that these tribes have none of the modern makeup, facial cleansers, or other various procedures that we use to manage the acne epidemic. They have only what they eat, and they eat at a much healthier level than the common American diet.

Tagged As: diet, acne, food, health, skin, skin health


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