Category: Nutrition

Seed Cycling: The Natural Cure for Hormonal Breakouts

Over the past 25 years of working as an aesthetician, I’ve seen many of my clients attempt to manage hormonal breakouts using birth control pills and topical prescriptions. These methods, however, merely mask the root cause of the symptoms.

Don’t give up! I am here to educate you on natural beauty and lifestyle secrets.

There’s more that you can do to have a balanced body and clearer skin.

Could something as simple as eating seeds help balance your hormones naturally? 

Absolutely. Say GOODBYE to mood swings, bloating, cramps, PMS and hormonal acne, and hello to happier days and glowing skin!

What is Seed Cycling, anyway?

Seed cycling involves rotating seeds such as flax, pumpkin, sunflower, and sesame seeds throughout the month to help balance hormones during women’s menstrual cycles.

The concept behind the seed cycling is that seeds contain lignans that help to bind and excrete excess hormones. They also contain minerals, vitamins and essential fatty acids that support the production of hormones at different phases of your cycle.

Eating seeds in a certain format can ultimately help your body find balance. The results? A more even mood and clear radiant skin!

Basic Principles for Balancing Hormones

Indeed, estrogen and progesterone balance are key to a healthy body and mind.

Too little estrogen can lead to a thin uterine lining or a lack of ovulation, and too much estrogen can cause irregular periods, depression, and harsh PMS symptoms.

Progesterone is essential for getting pregnant and sustaining pregnancy, but a deficiency has been linked to symptoms of PMS, fatigue, irregular periods and recurrent miscarriages.

OK, with that said…

Hormone Levels During the Menstrual Cycle

Throughout the menstrual cycle, the female body is dominated by estrogen during phase 1, the Folllicular Phase (days 1-14), and is dominated by progesterone during phase 2, the Luteal Phase (days 15-28).

Seeds For BALANCING Estrogen (Days 1-14):

Flax seeds and pumpkin seeds are excellent sources of Omega-3 fatty acids, which allow the smooth transmission of hormones throughout the body:

  • Flax seeds contain lignans, which blocks the absorption of and assists the elimination of excess estrogen out of the body.
  • Pumpkin seeds are high in zinc, calcium and magnesium content, which allows the body to release progesterone, reduce cramping and clear the skin.The combination of these two processes allows for the balance between the two hormones.

Seeds For Progesterone PRODUCTION (Days 15-28)

During the second half of the cycle, sesame seeds and sunflower seeds will encourage the production of progesterone:

  • Sesame seeds are high in zinc, calcium and omega 6 fatty acids which are essential to progesterone production. As well as, reducing acne, headaches, cramping. Similar to flax seeds, the lignans in the sesame seeds deter excess estrogen production.
  • Sunflower seeds are rich in Vitamin B6 and selenium which support the liver, having a positive effect on the reduction of breakouts and removing excess hormones and toxins. They’re also rich in magnesium, which works with calcium to reduce cramps and calm mood.
Eating the Right Seeds During Your Cycle

Keep in mind (this part is very important!) to ONLY consume the seeds appropriate for your cycle on the given weeks. Aim to avoid sunflower and sesame seeds during the first half of your cycle, and avoid pumpkin and flax seeds during the second half.

In the first 14 days of your cycle, have one tablespoon each of ground flax seeds and ground pumpkin seeds daily. In the latter half of your cycle, work in one tablespoon each of ground raw sesame seeds and sunflower seeds. Grinding the seeds breaks down the tough outer layers and makes their nutrients more easily accessible to the body.

Healthy Tip: Choose raw & unsalted versions of each of the seeds.

How To Add Seeds to Your Diet

Add them to smoothies, salads or soups or even blend with water or juice for a quick drink. Make a sauce, salad dressing or your own tahini or seed butter. Go ahead, get creative! Use the right seeds according to which phase you’re in during your menstrual cycle in smoothies, dips/spreads, dressing, sprinkle them on yogurt….salads are also great vehicles for your seed regimen.

Daily Dosage Guide for Seeds

Follicular Phase (Days 1-14):  1 tablespoon of ground flax meal and 1 tablespoon of pumpkin seeds.

Luteal Phase (Days 15-28):  1 tablespoon of sesame seeds and 1 tablespoon of sunflower seeds.

For extra support, add 1500 mg of Fish Oil (EPA+DHA) during your follicular phase, and add Evening Primrose Oil (EPO) during the luteal phase.

And ONE last suggestion!

Did you know parabens, phthalates and artificial fragrances, etc. are found in every day beauty products? These are toxic chemicals that are absorbs through your skin, and can alter the natural rhythm of hormones. Scary right?

Use Natural Products and Facial Treatments

If you’re going to give seed cycling a try, I would highly recommend switching to natural facial products (if you haven’t already) and opt for organic holistic facial treatments which can help prevent further alteration of your hormones.

Hormones can take a while to balance using natural methods, so be patient.  Give yourself at least 3 months for the seed cycling process to have an impact.

Let me know how you do or if you have any questions! Feel free to drop a comment below.

Until next time,
Mei-Lana Chow, RHN

Carrot Ginger Soup Recipe for Glowing Skin

Ever thought about eating your way to healthy, glowing skin?

We often think that skin care products are the only thing that can make our skin beautiful. Turns out, what you put on your plate has a direct impact on your skin’s well-being. Your daily diet plays a huge role in your beauty routine, especially during the winter, when your skin suddenly has to deal with central heating, drier air, and cool winds!

Why Your Diet Matters

Maintaining good skin throughout the year involves more than just switching up your skin care routine – it’s about nourishing your body from the inside out. There’s nothing more important than eating and drinking right! To combat the seasonal environmental conditions, adjust your skin care products and consider incorporating skin-friendly “beauty foods” to keep you looking fresh, and feeling great. 

Check out my tips for a hydrating winter skin care routine!
Beauty Soup for a Natural Glow

To kickstart your beauty food journey, here’s a simple, delicious, and nutritious soup that’s easy to make. This golden soup is loaded with vitamins to support a healthy body, and will leave you with a radiant glow! Carrot ginger soup is PACKED with skin-loving nutrients and has anti-inflammatory properties to hydrate and soothe an irritated digestive system. An irritated digestive system leads to irritated skin!

Carrot Ginger Soup Recipe

Ingredients

  • 1.5 lbs carrots, peeled and chopped
  • 1 zucchini, chopped
  • 1 medium white or yellow onion, diced (~2 cups)
  • 2 to 3 cloves garlic, minced
  • 2 tbsp fresh ginger, minced (adjust to taste)
  • 1 tsp cinnamon, cumin, turmeric (to taste)
  • Freshly ground black pepper
  • 4 cups filtered water
  • 1 tbsp oil (olive oil, avocado oil, or coconut oil)
  • Garnish: chopped chives, cilantro, and/or hemp hearts

Instructions

  1. Put the chopped carrots, zucchini, onions in a large saucepan and sauté in 1 tbsp of oil of choice for 3-5 minutes, until veggies start to soften.
  2. Add ginger, garlic, and spices and sauté for a few more minutes.
  3. Add water. Bring the mixture to a boil, cover and simmer for 20 minutes (for a thicker soup, use only 2 cups of water.)
  4. Purée everything in a blender and blend until smooth. Use an immersion blender if you have one.
  5. Taste and adjust seasonings to your taste.
  6. Sprinkle each serving with garnish and enjoy!

Makes 6 to 8 servings.

Swap Your Morning Smoothie with Soup!

Consider trading your morning smoothie for a warm, nutrient-rich homemade bowl of soup! Why not? Starting your day with this comforting breakfast not only boosts your immunity but keeps you feeling fresh-faced all day.

Enhance Your Glow with a Colourful Diet

This soup recipe is just the start to what you can consume to keep your skin hydrated and glowing!. Get creative with your daily intake by choosing brightly coloured fruits and vegetables. They are rich in powerful antioxidants that protect the skin from the damaging effects of dehydration, stress, pollutants, and UV light. Also incorporating wholesome fats, like raw nuts, seeds, fatty fish, grass-fed butter, avocado, and olive oil, ensures proper absorption of fat-soluble vitamins and prevents transdermal water loss.

Beauty food is all about choosing whole, nutrient-dense foods that make you happy and nourish your soul. Remember, true radiance comes from within!

Yours Truly,
Mei xo

Let me know if you’ve tried this recipe. Leave a comment below and share a photo on Instagram and tag @glowwithmei.

Homemade Mulled Apple Cider Recipe for a Winter Glow

Stay warm, happy, and healthy this winter by nourishing yourself with Mulled Apple Cider! This simple recipe is a wonderful way to indulge in wellness from the inside out.

Packed with vitamin C and antioxidant-rich spices, this cozy drink not only supports your immune system but also helps you unwind and recharge. For an extra boost, add hydrolyzed collagen to help maintain healthy skin, hair and nails. It’s the perfect companion to your winter self-care routine.

Prep Time: 10 mins
Cook Time: 10 mins
Servings: 6

Ingredients

  • 6 cups apple cider
  • ¼ cup real maple syrup or honey
  • 2 cinnamon sticks
  • 6 whole cloves
  • 6 whole allspice berries
  • Peel from 1 orange, cut into strips
  • 1 inch cube of fresh ginger, sliced into strips
  • *2.5 tsp per serving of hydrolyzed collagen, optional
Mulled Apple Cider ingredients

Directions

  1. In a medium stainless steel saucepan, combine apple cider and maple syrup (or honey).
  2. Place cinnamon sticks, cloves, allspice berries, orange peel, and ginger strips in a square of washed cheesecloth. Gather the corners, tie with kitchen string to create a spice bundle, and drop it into the saucepan.
  3. Heat the cider mixture over medium heat until it’s very hot but not boiling, about 5–10 minutes.
  4. Remove from heat and discard the spice bundle.
  5. *For an added glow, add 2.5 tsp of collagen powder for each serving to a dry mug or cup. Ladle in the cider, stir well, and enjoy!

For an extra touch, garnish each serving with a fresh cinnamon stick.

Take a moment to sip, relax, and embrace the warmth of the season.

Store any leftovers in an airtight glass container in the fridge for up to 3 days. Reheat in a pot over low heat, or in a mug in the microwave. 

Cheers to glowing skin and cozy winter nights! If you tried this recipe, let me know how you liked it and if you have any questions.

Yours Truly,
Mei xo

How To Choose The Right Hydration for the Season

As we reach for different, more hydrating skin care products to offset the dry, cold air of this season, I would like to highlight some skin care ingredients you should be introducing, and point out which ingredients that could be sabotaging your efforts at obtaining smooth clear skin.

Reading Skin Care Product Labels

Reading labels and choosing clean green products play an important part in maintaining a clear glowing complexion. I realize navigating your way through an ingredient list can be intimidating with so many long and often unpronounceable scientific words. Keep in mind the first five ingredients will make up the bulk of the formula. That is most often where the hydrating ingredients will be listed. One bonus of choosing green beauty products, is the labels are much easier to read!

Beware of These Ingredients

Watch out for ingredients like phthalates and parabens, as they play different roles in their outcome of how they affect your skin. They both enter the blood stream through absorption of the skin, and as a result, are proven to alter hormonal balance in our bodies and act as endocrine system disruptors. Yikes!

Those of you who suffer from acne breakouts close to your period should be extra cautious to choose clean, non-toxic beauty products. When reading skin care product labels, watch out for phthalates – they are usually noted on ingredient lists as acronyms like DBP (dibutylphthalate) and DMP (dimethylphthalate). Parabens are usually easier to spot as the word “paraben” will be within the ingredient listed like methylparaben and ethylparaben, to name a few.

Another ingredient to be aware of is propylene glycol. This is a strong skin irritant, and has been implicated in contact dermatitis. The ingredient can inhibit skin cell growth and damage cell membranes, causing rashes, dry skin, and surface damage. Definitely not what we want in our skin care products if we are looking to promote healthy glowing skin.

Hyaluronic Acid for Skin Hydration

Did you know that our skin needs 70% water and 30% oil to maintain its balance? So, what can we do to have happy healthy and balanced skin? Drinking half your body weight in ounces of clean filtered water daily is an important way to keep you skin hydrated from the inside out! Apart from this, a great choice to increase water content in the skin is hyaluronic acid. 

Hyaluronic acid is an amazing ingredient to look for in facial products. The name makes it look like it could be really aggressive and irritating, but it’s not. It is naturally found in our skin and has the ability to hold 1000 times its weight in water! As we age, our cells loose the ability to hold moisture, because our natural stores decline. Applying hyaluronic acid daily will help plump the surface of the skin and soften the look of fine lines and wrinkles. Adding this to your skincare routine will make your skin feel hydrated, soft and comfortable in the cold winter months. You may find this on the ingredient list in your products as “sodium hyaluronate” and “hyaluronic acid”.

The Effects of Dehydrated Skin

Providing your skin with ultimate hydration can have positive impact, especially for oily, problematic skin. The belief that drying out the skin’s surface will assist in clearing up acne breakouts, is not the case! Dryness and dehydration can cause your skin to overproduce oil, which in turn, can aggravate problem skin. This condition of dehydrated, tight skin will hold on to blackheads and make them nearly impossible to remove.

If you want to get the most out of your facials, and have nice clear glowing skin, it’s imperative to keep your skin hydrated with the right water to oil ratio. Applying the right oils and moisturizers topically, will help to soften skin along with loosening congestion like blackheads, making them easier to remove. When a blemish is left in the skin to fester for too long, inflammation can damage the surrounding cells and stretch out the pore. These two elements combined with time, could leave behind an unsightly scar. Who wants that? Nobody!

What about Coconut Oil?

I need to talk about coconut oil, ahhh we all love coconut oil. It has been super trendy, and at one point, everyone was using it! Cooking with it, and slathering it on head to toe. It is a fantastic moisturizer for those with severely dry skin with absolutely no risk of developing acne. Read your skin care product ingredient list, as it can be hidden in your products under different names. Look for “butylene glycol cocoate”, “caprylic/capric/coco glycerides”, and “cocoglycerides”, just to name a few.

MCT Oil for Acne-Prone Skin

For those of you who break out, but want all the wonderful antibacterial benefits of coconut oil, look for MCT oil; which stands for Medium Chain Triglyceride. It is the unsaturated version of coconut oil, that is liquid at room temperature. I personally love this oil—it is odourless, doesn’t stain, absorbs completely—and it does not leave an oily residue. Read the labels on the MCT oil products when shopping, as there are some MCT oils that are made from sunflower seed—this is still okay to apply on acne prone skin, but it does not contain added antibacterial, antifungal benefits. MCT oil in products may be labeled as “caprylic/capric triglyceride”.

What to Apply First

Pro Tip: For the ultimate hydration boost, always apply oil, serum, or moisturizer on top of moist skin.

Using an alcohol-free toning mist makes this an easy thing to do. Just spray and work quickly before the mist evaporates, and apply your first layer of hydration. I recommend applying the lightest texture serum to the heaviest cream in that order.

Facial Oils

One last thing on oils, you only need 1 to 4 drops! You would need less if your skin is oily, more if your skin is dry. Using too much of a good thing can sabotage your beautiful complexion, so use oil sparingly.

In Conclusion

I hope this helps you find comfort in the cold dry winter months ahead. Please leave me a comment below if you have any additional questions! I’m here to help!

Yours truly,
Mei-Lana RHN

Top 6 Healthy Habits to Make you Glow

Anyone who knows me well, will say:  Mei is all about living life to the fullest and has zero room for missing opportunities! I always say or do anything that makes me feel like I’m on the right path of being and owning my authentic self. No regrets. Sometimes fast, sometimes slow.

When I was young, my mum used to say to me, “Mei-Lana, listen to your body. If you’re tired, sleep! If you’re hungry, eat!” This used to annoy me, because I was always too caught up, living in the moment, and felt way TOO BUSY to listen to my own body.

Now, fast forward to the time as a fully grown woman when I was in class at CSNN (Canadian School of Natural Nutrition), where I learned that nutritional deficiencies are the root cause of most diseases.

Here’s the deal with what I learned.

Unhealthy Habits

We all have some habits that deplete our bodies of specific amino acids, minerals, and vitamins:

  • Excessive sun exposure will break down our skin and cause free radical damage.
  • Drinking alcohol will rid the body of B vitamins (the list goes on).
  • Exercise will burn sugars, but we need protein to rehabilitate and rebuild our bodies.

If we pay attention—like, listen to our bodies—it will give us the signs and symptoms to look out for, in which we can help ourselves to heal and replenish.

My Top 6 Healthy Habits for Glowing Skin

Today, I would like to share with you some helpful tips to benefit your health and skin!  I incorporate these easy habits into my life every day to achieve my ultimate glow.

  1. I eat greens at every meal and keep track of what I eat.
  2. I wash my face every night.
  3. I cook with high flashpoint oils, like grape seed oil and coconut oil.
  4. I eat fermented foods, and take a probiotic and Vitamin B complex daily.
  5. I slow down and recognize how to be grateful and positive. It really is your choice.
  6. I apply honey to my face every other night.

Get your glow on, and join me in these healthy habits. I promise you will feel better and look better! ✨

~Mei xo

Expert Advice: How to Eat Healthy and Feel Great Over The Holidays! 

There are times like the holiday season where we need a little help to stay on track. I have listed some helpful tips on how to avoid the dreaded belly bulge, post-sugar break outs and that holiday hangover when attending holiday gatherings.

  • Have a small meal before . Don’t show up to the party starving! You will be more likely to reach for the sugary and heavy carb dishes.
  • Eat your greens. Load your plate up with the healthier options from the classic veggie platter.
  • If it’s a potluck, you’re in luck! This is your opportunity to bring your own healthy dish to share.
  • Warm lemon water is a great way to start your day off right, along with a breakfast that is high in protein and full of fibre.
  • Drink water after every alcoholic beverage! The more of a buzz you get, the more likely you will be reach for the unhealthy options, especially those cocktails with high sugar content.
  • Chromium is a mineral supplement, which helps to balance blood sugar and prevent those spikes that make you want more sugar. I take 600 micrograms daily (do not exceed 1000 micrograms in a day.)
  • Kukicha tea is a twig tea that helps to alkalize and restore the minerals in your body. This is great for when you have eaten too much white sugar, to sooth digestion and release trapped gas, to reduce heartburn, and cure that holiday hangover.
  • Exercise! Yoga, Pilates, running, skipping, walking, what ever it is, just move. Burn off all those extra calories!
  • Enjoy and let go! If you stress yourself out with self depreciating thoughts of all the junk you consumed, it can cause more inflammation and have a more negative impact on your body! Brush yourself off and make better choices –tomorrow is a new day.

Hope you have a Happy and Glowy Holiday Season! If you have any questions on nutrition or skin care, please don’t hesitate to reach out. I’m here to help!

Yours truly,
Mei-Lana Chow xo

How to Keep your Skin Clear, Naturally

I’m dedicating this post for my clients and those who have faced challenges in their quest to have clear, bright radiant skin!

Purposeful Skin Care With Nutrition

What I love most about being a skincare specialist, medical aesthetician, and holistic nutritionist, is that I have built long lasting relationships with you–my clients, and that we get to work together–to uncover the things that could be dulling your overall glow. I reach beyond what happens in the natural facial treatment room to what is happening in your kitchen everyday.

Keep in mind: Healthy and well-nourished skin requires less work.

How Does Diet Affect Your Skin?

Have you ever considered that perhaps, what you eat on a daily basis can have an effect on your skin?

Think of this scenario: you go to a birthday party and eat that delicious birthday cake, or indulge in a cheesy piece of lasagna, then  wake up the next day with a new blemish or rosacea flare up? The truth is that having clear skin may just lie in the food choices you make every day.

The body is always looking to achieve homeostasis. When our bodies are low on nutrients, exposed to allergens, and dehydrated, our skin can look sallow and dull. When we have an abundance of the right nutrients and ultimate hydration, our bodies function optimally and our skin will GLOW. Glowing skin is always smoother, brighter, with less wrinkles, less red rough patches, and less brown spots.

Lifestyle, food choices, overall hydration, and genetics all play a role on your complexion. Your skin, at the end of the day, is a reflection of your internal health.

I encourage you to eat whole, unrefined, and unprocessed foods that have all the vital nutrients in complete balance–which aids in proper assimilation and absorption. Your skin has a better chance looking smooth and radiant when removing the sludgy residue that junk food, trans fats, sugar, and conventional dairy leaves behind. When your digestive system is running smoothly with good quality foods and there are no food sensitives at play, you can usually get away with little indulgences. We all need to live a little right? ?

Top 10 Tips on How to Keep Your Skin Clear

Below, I give you tips on how to gain more control on your glow!

Hope you’re ready for the challenge. I have faith in you that you can make these adjustments to your daily life to see the results you deserve: clear, radiant skin!

  1. Eat more fresh veggies and fruit. This keeps your skin hydrated and provides antioxidants, minerals and vitamins–crucial for smooth radiant skin. Also, add foods that help correct acne problems such as turmeric, ginger, green tea, nuts, dark purple and red foods like grapes, berries, beets, carrots, and dark greens ?like kale and spinach. Check out my other article, Eat Like Your Skin Depends On It for more information on how to eat clean.
  2. Keep a food journal. If you bite it, you write it! ? Keeping track of everything you eat can assist you in recognizing what your body is reacting to. Write down what you eat, and also how you feel (stress level), skin reactions, and frequency of bowel movements. Sometimes it takes 24-48 hours for symptoms like pimples and rashes to surface. Looking back on your food journal will help provide insight and remind you of what you ate. One thing to note here is that stress shuts down the digestive system. Learning to manage stress and release one self from anxiety and worry can be a key to healing the body. Meditation and exercise can help with this.
  3. Elimination diet. Once you have an idea about what foods you react to, you can then eliminate them one by one from your diet and test out how you look and feel. Contact me for additional information on this process.
  4. Consider doing a liver cleanse. Spring time is wonderful time to this. The signs of an overloaded liver can show up on your face with acne, blotches, and eczema. I recommend CanPrev Detox-Pro caps or SISU Milk Thistle Complex supplements for a minimum of 3 weeks. Try these supplements and eat liver-supporting foods like broccoli, sprouts, garlic, artichoke, and beets. As well, see the benefits after eliminating sugar, gluten, alcohol, dairy, and caffeine from your daily diet.
  5. Watch your sugar consumption. For most people, the combination of refined wheat and white sugar can be the worst! Avoid cakes and pastries etc. if you want to have smooth, firm skin. Simple sugars spike blood sugar, increases insulin, and throws hormones off balance which can result in acne breakouts. Sugar is also the one thing that breaks down the skin structure as it hardens and snaps collagen peptides, resulting in loose, sagging skin.
  6. Stay away from dairy. It’s confirmed, dairy causes acne. Try cutting out ALL dairy (even in your morning coffee) for 2 weeks and discover the difference it has on your skin!
  7. Take digestive enzymes, especially when consuming foods in question or you know cause digestive upsets or breakouts. This will help to prevent excess stress on the digestive system, which translates into less stress that shows up on your face.
  8. Increase healthy anti-inflammatory fats like Omega-3 fish oil and  Evening Primrose oil which is high in Omega-6. I recommend Bend Skincare – the anti-aging formula will calm inflammation in the body and allow the healing process to begin. Then, as it heals itself, support its rebuilding by using Marine Collagen + Co-Factors for strengthening of collagen structures of your skin to improve its overall condition and tone. Contact me if you are interested in purchasing as these products are available in our clinic.
  9. Take acne fighting supplements like Evening Primrose Oil (1,000-1,500mg 2 x daily), Zinc Citrate (30mg daily), Vitamin A (25,000 IU a day,  *for only 3 months* and not while pregnant), Vitamin E mix tocopherols (400 IU daily, and *not alpha tocopherol*), Vitamin D (1,000 IU daily), and finally – probiotics, especially with Lactobacillus acidophilus (I recommend Perfect Probiotic 30 Billion with Prebiotic by Progressive Nutritional.
  10. Don’t touch or pick your face! This is where deep cleansing, natural facial treatments come in to play, ultimately helping to prevent scarring and manage clogging, so you don’t have to pick and dig at your own skin. Let the professionals take care of tricky extractions! Also, keep your cell phone clean by wiping it down with alcohol, wash your eyeglasses and sunglasses with dish soap everyday, and change your pillow cases often.

Trust the Process

This process can feel like it’s going to take forever to see the results, but trust me…good things will come with patience and persistence.

Taking this holistic approach to skin care is not a band-aid effect (like most conventional methods.) This is YOU getting to know your body and what it reacts to. You will gain the personal power of choice and be able to control what you expose your body to!

Feel free to boost your efforts with additional guidance from me, and drop a comment below! I’m here to help you through this whole process. I want to see you glow with confidence and beauty for many years to come. ✨

~Mei-Lana Chow RHN

Eat Like Your Skin Depends On It!

Want healthy Glowing skin? Create a healthy body!

How do you create a healthy body? By making smart food and lifestyle choices. We’ve all heard it before… stay out of the sun, don’t smoke, or drink alcohol, don’t eat refined sugar, or processed foods. Why eliminate these things? Because they cause inflammation in the body.

Inflammation is a Beauty Killer

Inflammation occurs when your body is stressed. The trigger could be stress from work, it could be from eating nutrient deficient processed foods, or it could be from eating foods that you’re allergic to, the list goes on. Everyone is exposed to things that can stress their bodies out, let me help you find more balance and bring back your personal power of choice.

Top 4 Food Groups for Reducing Inflammation

Below I have listed four healthy food groups that reduce inflammation, are packed with nutrients, and that contribute to clear, youthful skin. Incorporating all these foods daily and eliminating the beauty killer’s REALLY does make your body healthy and skin more radiant!

#1 Greens! Ohh those glorious greens! Green leafy vegetables give you a nutritional boost!

Greens are totally affordable, easy to prepare, and gives you basically every micronutrient your body will need! Greens are full of antioxidants and anticancer compounds, proven to fight heart disease, diabetes, arthritis, Alzheimers, and stroke. The antioxidants are especially important for your skin because they neutralize free radicals! The vitamin content in greens goes through the roof with A and B vitamins, that help to fight acne, and repair damaged skin. Greens are also rich in Folate, Beta-carotene, Vitamin E, Iron, Calcium, Magnesium, and Potassium. These are all the beauty vitamins in one place!!

Fatten up those greens! Add grass fed butter, ghee, raw olive oil to assist the absorption of fat soluble vitamins, and add satiating power.

Eat more: Broccoli, lettuce, arugula, spinach, kale, collards, dandelion greens, beet greens, spinach, watercress, brussels sprouts, cabbage, bok choy. Eat raw, add to smoothies, or cook sautéed, baked or roasted.

#2 Fruit! Don’t be afraid of the sugar in fruit. Second to greens, fruit is the most nutrient dense beauty superfood!

If you want glowing radiant skin, always eat the whole fruit! When the whole fruit is eaten, it has lots a fibre to slow down the absorption of sugar. The fibre and water content in fruit helps to fill you up, aids digestion, and keeps energy levels up. Avoid “dead” pasteurized fruit juice in the grocery store which contains only sugar, artificial colour and flavours. *Fresh juice* is the only exception to the rule, which still contains some enzymes, vitamins and minerals. Be careful with consuming these liquid calories, as it won’t provide you with that same feeling of fullness the whole fruit would.

Did you know that consuming too much refined sugar is linked to sagging skin, wrinkles and also acne? eeek! There is something that happens in your skin when you consume too much white refined sugar, this my friends, is appropriately called Advanced Glycation End (AGE) This is when sugar molecules bind to proteins in the skin, creating inflammation, causing collagen and elastin to harden, clump up, weaken and breakdown.

The solution? Really, really try hard to eliminate candies, pastries, and cakes etc. Once your taste buds readjust, you will enjoy fruit soooo much more! Try to alternate your fruits. The rotation of different varieties will expose you to the different combinations of vitamins, minerals and antioxidants. A great way to start your day is with fresh or frozen fruit! Add to smoothies, top granola, or organic unsweetened yogurt or dairy free yogurt, and add hemp seeds, or nuts.
Keep in mind serving size does count here. Aim for 1 cup of fruit per serving and consume no more than 5 servings of fruit per day.

Eat more: Apples, peaches, pears, papaya, pineapple, mango, berries, banana, grapes, cherries, oranges, lemon, cantaloupe, plums, papaya, grapefruit, avocado, and tomatoes.

#3 Fats keep your skin plump and radiant! Eating the right kinds of fats are crucial to having amazing skin!

They call them essential fatty acids (EFAs) because they are essential to life, and are only available from food sources. These are the Omega-3 and Omega-6 fatty acids, helping your body to produce healthy cells, including skin cells. They also aid the production of sebum, which keeps your skin hydrated and youthful.
If your not consuming enough in your diet, your skin will be dry, dehydrated, inflamed, and more prone to breakouts and eczema. Inflammation in the body is the underlying link to acne, psoriasis, rosacea, and eczema. Eating too much processed foods will result in an imbalance of these oils as they contain mostly Omega-6 fatty acids. When the balance of 3 and 6 are off, inflammation runs rampant in your body.

The solution? Avoid processed foods and focus on consuming NATURAL, whole, fatty foods!

Eat more: Fatty fish, coconuts, olive oil, organic grass fed butter and ghee, avocados, Brazil nuts, almonds, walnuts, flax, hemp, sunflower, or pumpkin seeds. Eat nuts and seeds raw, and cook with high flash point oils like avocado or grape seed oil.

#4 Funky fermented foods! Healthy skin starts with a healthy digestive tract.
When you begin to consume fermented foods on a daily basis, you are flooding your body with feel good probiotics, vitamins and live enzymes. Fermented foods have been used for centuries to heal us from the inside out by aiding digestion, fighting disease and bringing us vital nutrition. They provide your body with good bacteria, which we want plenty of in our intestines. This good bacteria is extremely beneficial for the entire body by giving us strength, vitality, reducing signs of early aging and creating a brighter, more clear even skin tone.

Eat More: Kombucha, miso, organic unsweetened yogurt, kimchi and/or sauerkraut from the refrigeration section in the grocery store.

Just one more thing…

Stay hydrated with plain old filtered water!

Ok, I know water is not a food, but I have to mention it, because we would not exist without water!

We are made up of 70% water. If we did not have clean water to drink, then we would die. Now think about what happens to your body when it’s dehydrated, you become groggy, headache set in, energy decreases, your lips crack, your mouth feels dry like sand paper, you become lethargic and moody. Every cell in your body is suffering a slow death!

Water yourself! To stay hydrated you need to drink half your body weight in ounces in a day. The key is to drink water before you feel any signs of dehydration. Caffeine, salt ,and sugar will dehydrate your body, you will need to drink 2 glasses of water to replace the lost water from consuming just one of these beverages. I’m not saying caffeine is bad, just replace the water so your body doesn’t suffer.

Matcha tea and Moringa leaf powder have an abundance of minerals, vitamins and are packed with antioxidant power. These drinks will protect cells and skin from damaging effects of free radicals and can decrease wrinkles and promote the quality and quantity of collagen and elastin. If you want to drink something to provide an energy boost, choose these healthy drinks in place of coffee.

In Conclusion

I hope this post has provided some inspiration and knowledge for you to start eating like your skin depends on it! Keep in mind, I would like to see you all eating more of these foods listed above, however, I encourage these as high lights to reduce overall inflammation. A balanced diet with lean protein, whole grains and vegetables are necessary for building your healthy body. Balance is key!

Please don’t hesitate to reach out to me if you have any questions, or drop me a comment below! I would love to hear from you.

Yours truly,
Mei-Lana Chow RHN xo

Soothe Your Skin and Your Gut

Hello friends and beauty enthusiasts! My name is Mei-Lana Chow. Thank you for dropping in to my first blog post!

My Purpose: Glowing Skin

I have been working as an aesthetician for 16 years. 10 of those years as a Medical Aesthetician at a dermatologist office in Toronto. I am also Registered Holistic Nutritionist, a Bellanina facelift massage specialist, and now finally a blogger?!

I know what you’re thinking…I sound all over the place! But the common thread here is: I know skin: how to take care of it, how to keep it looking great ,while keeping you feeling even better.

My goals is to share what I’ve learned throughout my years working as a skin care specialist. I would love to help you find what you really need for your skin to stay healthy and vibrant!  I highlighted “you” because there are so many different opinions and theories out there as to what works to make your skin glow. But the thing is, what works for one person won’t necessarily work for the next. Sometimes we have to blend all sorts of methods to find the right fit to achieve beautiful, lasting, illuminating results.

I truly believe that beautiful glowing skin is a by-product of a healthy body. And a healthy body begins with gut health and is supported with healthy lifestyle choices and habits!

My #1 Advice for Skin Care

The number one thing I always recommend to my clients is to start taking a high quality probiotic every day. Look for probiotic that delivers 20 to 50 billion live organisms per dose and contain a combination of different strains of lactobacillus and bifidobacteria. Take as directed, preferably once or twice daily with meals. This “friendly bacteria” helps to keep your digestion running smoothly and also will have a direct impact on the clarity and tone of your skin.

Another way to incorporate gut-friendly probiotics into our daily food choices is to eat fermented foods! Sauerkraut, kimchi, organic yogurt, kefir, and kombucha…yum!!!

One thing I must point out though!!! It’s the fact that some people are unable to properly digest milk proteins, and this can irritate their bodies creating an abundance of mucus in the tissues and ultimately having an “ugly” impact on their complexion. If you suffer from cystic or even mild acne, cutting out all dairy might just clear up your skin!! Try cutting out ALL sources of dairy from your diet for a minimum of 2 weeks.  Betcha you’ll notice less breakouts?

Healthy Food & Healthy Skin

Now I’m going to put a spin on this and suggest you also put the same food you’re eating for a healthy body and put it on your skin for a healthy glowing complexion! YUP!

I have honestly had the most compliments on my skin the days after I apply this turmeric mask on my face. I also put this mask on my boyfriend once after he came home from surfing in November. Yes, he surfs in the icy waters of Lake Ontario, with a wetsuit of course! He just loves catching waves!! Well, this one time he came home with a serious case of wind burn. His skin was so irritated it was screaming out for the soothing, anti-inflammatory nature of this mask. I mixed it up and smothered it all over his face, left it for 15 min, washed it off and BAM, his skin looked and felt normal again!

This is definite must-try at home facial treatment, especially if your skin is inflamed, irritated, or acne prone!

Turmeric Mask for Glowing Skin

At Home Treatment

Ingredients

  • 1 tsp. turmeric powder
  • 1 tsp. raw honey
  • 1 tsp. organic yogurt

Directions

  1. Mix all ingredients together in a small dish.  If it is too runny, add more turmeric powder.
  2. Apply to face for 10-15 mins.
  3. Splash with water and gently wash off with a dark-coloured wash cloth. Be careful with blonde or white hair, or light/white towels, as the turmeric can stain!
  4. Follow with applying a lightweight, natural moisturizer.

Benefits of these amazing ingredients: Turmeric is a powerful antioxidant, anti-inflammatory and antibacterial. Raw unpasteurized honey is antibacterial, moisturizing and softening. The lactic acid in the milk product will gently exfoliate the skin.

*Note: If you suffer from acne, use cooled green or black tea instead of yogurt!

Well, friends and beauty enthusiasts, that’s it for today! Thanks for reading! I’ll be back soon with more helpful tips on how to feel great and keep your skin glowing.

~Mei-Lana Chow xo