nutrition and skincare

Healing Acne with Nutrition & Non-Toxic Skincare (Rebelle Nutrition)

I'm super excited to be talking about one of my favorite topics today: healing acne through nutrition and natural skincare. 

I am going to start off with some actionable steps you can take if you are already eating a paleo/real food diet and still suffering from painful acne or other skin problems. 

Make sure to stay until the end when I talk about my favorite non-toxic skincare products for acne- free skin!

 You guys know I’m all about food and lifestyle changes first and foremost. But, if you’re like I was a few years ago and already eating a nutrient dense diet-but still have acne, there are a few things I would recommend trying:

 

1. Heal your gut

Leaky gut is at the root cause of nearly every health symptom imaginable, and I find that repairing the gut lining is one of the quickest ways to improve a variety of skin related conditions – specifically acne. Some of my favorite gut-healing nutrients include L-glutamine, collagen peptides, plenty of nutrient rich bone broth, and DGL, and aloe vera. 

 

2. Get off the treadmill

The unfortunate truth is, if you have hormonal acne and you continue to do intense workouts in the form of running, cross fit, cycling, or anything that elicits a stress response in the body – this is likely to be a key player in the formation of your acne.

Intense exercise leads to heightened levels of stress in the body, causing increased cortisol output and insulin production. For women especially, this can also throw off the delicate balance of progesterone to estrogen – amplifying testosterone levels and causing increased oil production, clogged pores, and – acne.

 

3. Make sure you’re digesting your food

If levels of stomach acid or HCL are inadequate, not only can this cause digestive distress like acid reflux and bloating, but the kidneys and liver can become overburdened from the digestive stressed placed on them and respond by eliminating toxins via the bodies largest organ system: the skin.

Make sure to chew your food well, eliminate food sensitivities, and support your stomach acid with things like apple cider vinegar, lemon juice, or betaine HCL for more powerful help.

 

4. Zinc supplementation

Zinc is an amazing skin-healing mineral that most of us are deficient in, despite eating a good diet. Zinc has been shown to lower chronic levels of inflammation and prevent acne-causing bacteria on the skin to become painful and inflamed. It also helps reduce the bacteria on the surface of the skin that causes acne, reduces keratin production that leads to clogged pores, and balances hormones by keeping levels of acne-causing testosterone in check. I recommend experimenting with zinc supplementation in the form of zinc picolinate for around 3 months or so (This made a huge difference in my post- pill acne)

 

5. Lastly - change up your skincare routine (this is where Beautycounter comes in!)

I’m willing to bet that if you have acne, you’ve already tried nearly every product on the market, just like I did years ago.  As a Nutritional Therapy Practitioner, I tried so hard to make the oil cleansing method work for me, but all it did was create a mess of my bathroom and make my skin look greasy. When I finally learned about Beautycounter, a company that aims to remove harmful toxins and chemicals from their skincare products (without compromising performance), I was sold. 

 

Now i’m a pretty much a Beautycounter whore;  because their products are not only something I can feel good about using because of their non-toxic ingredient list (see their "never" list below), but because they still have that Sephora or BirchBox-quality feel to them.

 

When I first started using Beautycounter, there were 3 products that improved my adult acne better than ANYTHING else I’ve ever tried. Seriously.

Charcoal Bar

Draws out impurities from the skin without over-drying. I cleanse with this bar morning and night (lasts FOREVER)

 

Charcoal Mask

 

I use this mask 1x a week for a spa grade facial and 2-3x a week as a spot treatment.

Balancing Face Oil

for moisturizer (I know what you’re thinking, oil on acne?!? But hear me out- Beautycounter specifically formulated this oil for acne prone skin, to moisturize and balance out levels of skin sebum and actually reduce excess oil production – how cool is that?)

If you are suffering from hormonal acne, those are the 3 I would definitely start with.

Now that i've been experimenting with different products for a while though, there are a few more new things that I absolutely love:  (***Promise!! I've bought a few things that weren't my favorite, so i'm not sharing those. Only ones I adore and use daily)

Rejuvenating radiance serum:

I mix this with a few drops of the balancing oil and use morning and night to help with smoothing fine lines and wrinkles, and even out skin tone. 

Tint Skin Foundation

I finally bought some makeup!!! Real talk, I am absolutely obsessed with this foundation. It is basically a tinted moisturizer with enough coverage to even out skin tone without feeling heavy or clogging pores. IT IS MY ABSOLUTE FAVORITE FOUNDATION I'VE EVER USED. Don't believe me? Check out this article called “The products you should actually be buying from your annoying Facebook friends”. Hah. Told ya.

If you're more into makeup than acne-healing, I hear you! (Teach me!?!) 

Check out some of the best sellers here: 

Lastly, something that i've recently starting doing RELIGIOUSLY while traveling is: 

Facial Massage

Now, you totally can do this by hand (just massage and contour your face in an upward motion) to get your lymph moving. I prefer to use a jade roller tool because it feels nice and cold on my skin. The purpose of the jade roller (and any facial massage) is to promote lymphatic drainage - so, if you've ever experienced puffiness or under-eye circles in the morning, it's due to FLUID build up under the skin that needs to be drained. 

But don't worry, with some facial massage and daily lymphatic drainage you should notice an almost immediate improvement!

lymphatic drainage jade roller

I HIGHLY recommend using a serum + non-pore-clogging facial oil when doing facial massage so you aren't tugging at your skin. Also: always make sure to massage in an upward motion, you never want to be pulling down (gravity does this enough!)

Here’s how to order:

Click and of the links in this post or go here: BeautyCounter.com - and each month i'm usually doing a special promo for anyone who spends over $100, so make sure to watch my daily instagram stories (or e-mail me) to stay in the know!

Shop now!

Specific questions about your skin type? E-mail me at amie@rebellenutrition.com 

7 Acne-Clearing Foods Missing From Your Diet

Recently, I wrote a guest blog post for one of my FAVORITE websites/resources for acne-free skin. I promise you'll want to read the full post, because i'm willing to bet the foods on this list are NOT a part of your daily "healthy eating" regimen.  Here's a sneak peak:

Most of us who have been struggled with painful acne are deeply aware of the connection between the food we eat and how it effects our skin. For this reason, we get plenty of fresh fruit and vegetables, healthy fats like olive and coconut oil, and make sure to drink enough water. We know to avoid inflammatory foods like dairy, wheat and soy; we move our bodies daily, and we (attempt to…) keep happy hours to a minimum.

And yet, our skin is still a funky combo of random cystic breakouts and fine lines, no matter how closely we follow the latest natural-health guidelines for clear skin...

Read the full blog post on the Skyn Therapy Blog!

Want to turn your passion for skincare into a profitable business (you can run from anywhere?)

7 Important Skin-Healing Nutrients Missing From Your Diet (Rebelle Nutrition)

Our skin cells regenerate every 27 days - which means that the foods we eat will determine whether the quality of our skin changes for better...or for worse.

Skin troubles have affected all of us at some point (except my husband, and he literally never washes his face - WTF) - so whether you have dry skin, acne, wrinkles, blackheads, or all of the above, this post is for you.

I personally have very finicky skin, which has caused me to become consistently more aware of how the foods I put into my body affect my skin. I am also not a big fan of wearing much makeup, so feeling confident without the use of heavy foundations or powders to cover up my acne is huge for me.

Maybe you’re already doing everything “right”; eating real food, drinking enough water, supporting your gut health and blood sugar- but you still have a weird combination of acne and premature aging. Although these are all great first steps towards glowing skin, some of the most powerful skin-healing nutrients are found in foods that we may only be eating once or twice a month - if that (grass-fed liver, anyone?)

If this is the case, looking into specific skin-supporting nutrients may be your best friend.

1. TRUE Vitamin A - when most of us think of vitamin A, we think of beta-carotene, the plant-source of the vitamin that gives things like sweet potatoes and carrots their orange hue. The problem with beta-carotene (or carotenoids) is that they are only a precursor to the true form of vitamin A that is needed by the body to support healthy skin; retinol. Of course, a small amount of carotenoids can be converted into retinol, but it is much easier and more efficient to get your vitamin A requirements from true retinol sources. True Vitamin A is important for cell turnover and androgen formation (both helpful in healing acne). It also helps prevent the skin from becoming dry, rough, and scaly. A lack of vitamin A is even known to cause keratosis pilaris (link). Get your true vitamin A from sources like: pasture-raised egg yolks, grass-fed dairy (if tolerated) pasture raised liver*, cod liver oil.

2. Vitamin D - Vitamin D helps to strengthen the immune system and prevent premature aging by destroying free radicals in the body. Get your sources from pasture-raised egg yolks, grass-fed dairy (if tolerated), fatty fish, and pasture raised liver*. Try to avoid “fortified” vitamin D products, as these usually contain Vitamin D2, a synthetic form of Vitamin D that can lead to toxicity in large amounts.

3. Zinc - zinc is an important mineral necessary for various types of healing to occur in the body. For example, sufficient zinc status is necessary for wound healing, UV protection, and immune system regulation. Zinc has been shown to work synergistically in transporting vitamin A (retinol) into the bloodstream, having an extremely healing effect on acne and prevention of wrinkles. Get your zinc from sources like red meat, seafood (oysters, scallops and shellfish) pumpkin seeds and other nuts.

Want to turn your passion for skincare into a profitable business (you can run from anywhere?) 

4. Vitamin C - Vitamin C regulates the production of collagen protein in the skin, which is essential for preventing skin wrinkling as well as protecting agains UV damage by acting as a powerful antioxidant. Vitamin C can also prevent dry skin, heal scar tissue, and modulate moisture loss in the skin. Get your vitamin C from local, organic and raw sources of fruits and vegetables, if possible.

5. Vitamin K2 - Vitamin K2 is one of the more unknown skin-improving nutrients. Dietary K2 helps to improve skin elasticity, preventing wrinkles and fine lines from forming. Vitamin K2 also works synergistically with vitamins A and D, meaning that without a sufficient combination of all 3 in the diet, it is likely for skin related issues to occur. Get your Vitamin K2 from sources like grass-fed dairy (if tolerates), pasture raised egg yolks, pasture raised liver*, and natto. It is important to note that conventionally raised animals will not provide significant levels of k2 due to the fact that these animals primarily eat grains, rather than grass.

6. Omega 3 Fats - Omega 3 fatty acids are essential in reducing inflammatory markers within the body. In the skin, these show up as redness, acne and psoriasis. Consuming adequate levels of omega-3 fats leads to improved skin elasticity, moisture levels, and even texture. Get your Omega-3 fats from food-sources like wild caught sardines, salmon, tuna, mackerel and other cold-water, fatty fish. Chia and flax seeds also contain omega-3s, but in a less bioavailable form than seafood.

7. Probiotic Rich Foods - Consuming probiotic foods are one of the quickest (and tastiest) ways to improve gut function. How does this relate to the skin, you ask? The gut microbiota is directly responsible for levels of inflammation in the body, which can often manifest outwardly via skin conditions like acne, rosacea, psoriasis, and eczema. Also, having improper levels of “good” gut bacteria can lead to things like yeast overgrowth, SIBO (small-intestinal bacterial overgrowth) and parasites - often linked to acne. Get your probiotics from whole food-sources such as kimchi, kefir (if you tolerate dairy), sauerkraut and kombucha. Make sure to choose products that are "live", "raw", and kept in the refrigerated section.

* If the thought of cooking/eating liver is as repulsive to you as it is to me, try out these pasture raised liver capsules from Vital Proteins to get your recommended daily dose. Cooking and preparing it yourself is going to be a much more economical option though, as liver tends to be very inexpensive.

 

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Acne Free in 30 Days:

Heal your hormonal acne from the inside out by nourishing the body, healing the gut, and detoxing your routine.