Let’s focus on what foods to embrace on this holistic journey.

Add in various fruits, veggies, beans, whole grains, spices, herbs, and teas that are all rich in anti-oxidants into your regular diet. I would also encourage you to consume fermented, probiotic-rich foods, like kombucha and pickled vegetables, which boost absorption of these nutrients and are great for your digestive health. Because research shows that acne patients are more likely to be short on antioxidants, be sure to get them in your diet whenever possible.

Also, consume seafood, eggs, lean meats, poultry, and nuts, which contain vital minerals needed for healthy skin. When you choose meats, just make you sure you chose meats without added hormones or antibiotics, and keep in mind the recommended cooking methods for meat that we covered in the last lesson.

We are aiming for balance. There are a lot of diets out there in fashion right now like the vegan diet, the ketogenic diet, the paleo diet, or even the juicing diet. But these diets are very restrictive and can distress your body, which could lead to more breakouts. I want to keep this simple. Ideally in one meal, you would have half a plate of produce, a quarter of a plate for carbs, and a quarter of a plate for protein.  This rule of thumb is a good and reasonable dietary model for acne prone skin.

Did you know that the diversity of foods on your plate maximizes nutritional value, not the quantity of any certain food? Vitamins and minerals work better together than each on their own.

So by consuming various and different foods rich in vitamins and minerals, we increase our supply of the anti-oxidant glutathione, which is naturally produced inside our own bodies.

Glutathione, nicknamed “the mother of all antioxidants”, is a natural cell protector and detoxifier.  It helps our immune system and is more powerful than any anti-oxidant we could consume. Some experts believe that glutathione can help treat and prevent a number of health conditions, and can slow down the aging process.

But I know some of you all are saying that I still can’t get myself to eat my fruits and veggies…

Here’s an interesting psychological trick. Our emotional and mental connections with different foods can strangely affect how they actually taste to us. I truly believe that’s why tend to love foods that are associated with good feelings.

I believe the more you educate yourself about the beauty benefits of consuming veggies and fruits on a regular basis, the more likely you will enjoy how they taste. As a personal example, I used to hate cabbage, but once I learned how cabbage is packed with nutrients like Vitamin C, fiber and sulfur compounds, all which beautify the skin, almost out of nowhere I started to like cabbage. Especially when cabbage is in dishes cooked by my mom, there is also a positive emotional connection that I now have with this food. 

So this week, I want to you to re-map your emotional connection with at least three nutrient dense foods through educating yourself on the particular skin-benefits or by creating moments with these foods with people you love.

When it comes to food, I often wonder, how does the rest of the world eat healthy? We are definitely not the first people group to have this struggle between taste and nutrition.

Nutrient-rich meals don’t have to taste bland or be unenjoyable. People all over the world have been wanting to eat wholesome, delicious food for centuries.

This is where you can experience a lot adventure, because many international cuisines offer healthy meals full with spices and flavor. All it takes is an open mind to try something new.

Spices are in themselves sources of anti-oxidants such as turmeric, cumin, oregano, rosemary, parsley, cinnamon, ginger, saffron, sage, and chili pepper. I feel like I’m just scratching the surface because there are SO many kinds of spices out there to try.

I’ve enjoyed French, Ethiopian, Indian, Jamaican, Korean, Japanese, Israeli, Turkish, Persian, and Greek cuisines over the years! Chinese, Mexican, and Italian food can be healthy too if cooked authentically. And personally, I didn’t need to travel to enjoy these cuisines, I just explored local hole-in-the-wall restaurants and purchased new cookbooks to expand my horizons.

So don’t get bored with nourishing food, but diversify your choices.

On my free time, I love reading about skincare, especially when it’s advice from famous estheticians. And speaking of international insights, I came upon a blog post written by Renee Rouleau, who is a celebrity esthetician with a French heritage. She has been to France many times speaking to the local estheticians and the local French women about their skincare, And this what she said about acne in France: 

“I rarely see French teens or adults with a lot of blemishes. This has always surprised me when I visit. Even my nieces and nephews will tell me that teen acne is not much of a French thing.”

So wait, are you suggesting that French food is GOOD for acne prone skin considering that French rarely get acne?

Yes, but only if you eat like a French woman.

The typical French meal includes a mix of protein, healthy fats (like Omega 3s found in fish), veggies, and ancient grains.

The French consume much smaller portions of rich, high-quality desserts and cheeses. And because of these smaller portions, that are better tolerated by the skin.

The French also support local farmers, this means their produce is more nutrient dense because these farmers don’t need to rely on modern farming methods that deplete the soil of natural vitamins and minerals.

So yes, as you can see it really pays to ask yourself how eating is done differently in countries where acne is not very common, like in France! Nutritional diversity is a great thing and it keeps acne away, as well as boredom. In the next lesson, we will talk more about meeting the nutritional needs for your skin. See you there.  

Featured photo by Jess Bailey on Unsplash