+ Acne Diet for clean and healthy skin

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Clifton Wilcox
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Detox Plan Acne Diet for clean and healthy skin Willesee Healthcare Example Menu Plan breakf ast Fresh apple juice Bowel all bran cereal or rolled oats 1-2 slices

dessert Slice of fruit Diet/food A high sugar diet and increased milk consumption are associated with worsening acne.

dirt or oil buildup. But the truth is, there s a huge link between what you eat and what shows up on your skin.

1 Detox Plan Acne Diet for clean and healthy skin Willesee Healthcare Example Menu Plan breakf ast Fresh apple juice Bowel all bran cereal or rolled oats 1-2 slices whole grain toast snack Green smoothie lunch dinner Tuna sandwich -rye bread spinach leaves tomato tuna avocado salt and pepper Grilled salmon with green vegies dessert Slice of fruit Diet/food A high sugar diet and increased milk consumption are associated with worsening acne. Healthy Eating- Acne diet tips might seem strange, with all of the ads you see for special soaps, cleansers and medications telling us that acne is a problem with dirt or oil buildup. But the truth is, there s a huge link between what you eat and what shows up on your skin. Even if you don t have severe issues with acne, pimples are never fun. Getting them when you re older is a bit embarrassing shouldn t you know better? Aren t you washing your face properly? Keeping your skin clean is important, but even more so is keeping your diet clean. more on 2

Skin issues, like eczema and acne, are often a symptom of an internal reaction to something. Cleansing from the inside Doing a cleanse or detox is a great way to begin the cleansing process.

toxins form the body. Green Smoothie Recipe: Kale Parsley Mint Baby spinach Lime juice Mango Coconut water Blend well and serve cold for a refreshing healthy snack.

2 Skin issues, like eczema and acne, are often a symptom of an internal reaction to something. Cleansing from the inside Doing a cleanse or detox is a great way to begin the cleansing process. A 3 day green smoothie cleanse with some spirulina or chlorophyll to purify your blood and minimize skin reactions Lots of water and fiber is very important in the diet to help flush trigger and toxins form the body. Green Smoothie Recipe: Kale Parsley Mint Baby spinach Lime juice Mango Coconut water Blend well and serve cold for a refreshing healthy snack. Drink a Cleanser first thing in the morning. its fresh and clears out toxins: One fresh lemon (20) (juice) 1 cup of water 1 tbsp of agave syrup 1/4 teaspoon of cayenne pepper Cleansing Foods Mild pungent and bitter foods help to clean toxins from the liver, giving them less of a chance to cause acne. Try and incorporate them in your meals regularly. Examples include: Beets, onion, celery, asparagus, cabbage, broccoli, cauliflower, brussel sprouts, turnips, romaine lettuce,, Bitter greens: like watercress, radish, dandelion, and mustard seeds, quinoa, citrus peel, spices: ginger, turmeric, cardamom, cumin, herbs: basil, bay leaves, dill, rosemary 2

3 Eat, drink, feel better Skin Nourishing Foods Beta-carotene is one of the most important nutrients for healthy skin. Foods containing high amounts of Beta- carotene should be included in your diet to help nourish and strengthen your skin- making it less prone to breakouts. Most foods betacarotene rich include yellow and green vegetables and fruit such as: Carrots Winter squash Dandelion greens Beet leaves Spinach Kale Collards Swiss chard Apricots Peaches Cantaloupe Mango (continued) 3

The Good and Bad Fats Essential fatty acids (EFA s) are very important for healthy skin. EFA s Whilst bad fats trigger acne, good fats are essential for nourishment and well-being.

4 The Good and Bad Fats Essential fatty acids (EFA s) are very important for healthy skin. EFA s Whilst bad fats trigger acne, good fats are essential for nourishment and well-being. EFA s include: Nuts and seeds, ground flax or chia seeds Avocados Supplements (fish oils ) Eliminate the triggers Common Triggers associated with acne vary from person to person. As it affects the vast majority of the population it is advisable to avoid them s far as possible. Finding the root cause of your acne is the most important steps in following a acne diet. Foods to eliminate include: Trans fats (refined oils, fried food, processed foods) Caffeine Spicy foods Dairy ( cheese, yoghurt, milk) Processed and refined foods Alcohol Soda Cigarette smoke - sodales. Sugar Eliminations Acne is very closely linked to sugar. Its is essential to avoid candy, chocolate cookies and cakes. Any sweet treats at the stores and fizzy drinks and juices are high in sugar content and should be avoided. Hidden sugars in milk (both vegan and dairy especially that which is flavoured as well as sugars in juice, sauce, salad dressing and processed food. Ideally try and eliminate it for a period of 2-3 weeks and see the positive effect on your skin (continued) 4

5 Supplements Occasionally skin acne can be a result of nutritional deficit. Most commonly the skin is depended on antioxidants for nutrition. Vitamins A, C, E and zinc and selenium in particular. Supplementing with a multivitamin might be a benefit. Age Cosmetics Hormones Diet cosmetics Causes of Acne Genetics Medication Stress Hygiene 5

6 Follow the meal plan below for at least 2 weeks. Its not going to be easy but it will be worth it. Good luck Eat well, Feel well Live well Happy health Chiropractor Dr Larissa Govender

EASY WAYS TO EAT MORE FRUITS AND VEGETABLES AS PART OF A HEALTHY DIET.

EASY WAYS TO EAT MORE FRUITS AND VEGETABLES AS PART OF A HEALTHY DIET. This is a text-only 508 accessible version for the visually impaired. For a full-color brochure, see: www.fruitsandveggiesmatter.gov/downloads/aa_womens_brochure.pdf Page 1- Left column (back cover) EASY