Eat Fat, It’s Good for You.

“Fat is not bad for you.

Fat is not bad for you.

Fat is NOT bad for you!”

This is what I chanted across our kitchen table to my mother this morning over breakfast as she presented me with a “healthy” cookbook she received containing all low-fat recipes. I’ve said it a million times before (and I’ll say it a million times again): Fat is NOT bad for you!!

In fact, we NEED to eat fat for optimal health and here’s why:

Eating fat helps improve metabolism, balance hormones, eliminate cravings, improve athletic performance, increase fat loss…yes, you read that correctly: increase fat LOSS, and improve muscle gain. Adequate fat intake is also required for reproductive health, optimal brain function, bone health, skin and eye health and immune function. Adequate fat intake is even linked to a decreased risk of depression, cancer and heart disease.

So if fat isn’t bad for us WHY on earth have we all been told to avoid it for so many years?

Allow me to explain…Many years ago, it was believed that eating fat (specifically saturated fat) led to weight gain and an increased risk of heart disease. This information was based on low-quality, flawed studies that since have been proven wrong- repeatedly! Nevertheless, low-fat guidelines were published and since 1977 we have been unable to escape this HORRIBLY INACCURATE diet craze. Fast forward to present day and there have been several massive, long-term and high-quality studies that have proven there is NO association between saturated fat and heart disease… that’s right, NONE! Not only is there is no evidence that eating fat increases the risk of heart disease there is also no evidence that avoiding fat reduces the risk!

If you’re detecting a slightly angry undertone here, it’s because I have one and here’s why:

My step-dad recently suffered a heart attack and during his hospital admission he was given instruction to follow a “heart-healthy” diet from yes, (and I say this reluctantly…) a fellow dietitian. I was infuriated by the misinformation that was provided (which is one of the many reasons I have removed myself from a career in healthcare). Years and years of high quality scientific studies have provided CONCLUSIVE evidence that dietary fat does NOT cause heart disease! In fact, fat improves some of the most important risk factors for heart disease! Yet, my step-dad was still advised to avoid some of the worlds healthiest and most nutrient-dense foods because of their fat content. Furthermore, he was instructed to replace these natural, nutritious foods with man-made, chemical laden alternatives. My blood began to boil as I looked over his “heart healthy” diet handout with him. Instead of natural protein sources like meat and eggs for breakfast he was instructed to eat a bowl of refined grains, sugar and chemicals… all of which by the way ARE associated with heart disease. This handout went on to recommend sugary soft drinks (again, associated with heart disease) in place of natural and nutrient dense whole milk. It also recommended using highly-refined and trans-fat containing vegetable oils (also linked to heart disease) instead of butter. One ill-advised “choose this, not that” item after another, and I slowly became enraged.

EAT FAT! Saturated fat never has been (and never will be) proven to cause heart disease. We have been wrongfully advised to avoid fat for decades based on an outdated theory that has been scientifically disproven over and over and over again. Not only does research prove fat causes ZERO harm to humans, it also links fat to several health benefits!  Some of my favorite (and healthiest) sources of fat are: avocado, cheese, nuts, natural nut butters, whole eggs, fatty fish, dark chocolate, responsible meat sources, chia seeds, full fat dairy, olive oil, coconut oil and avocado oil. I enjoy these high-fat foods regularly.

**Just to clarify the fats I am referring to in this blog post are ALL naturally occurring fats found in the foods that have been put on this earth to nourish us. Both unsaturated AND saturated fats from animals, animal products and plants are beneficial for the average individual and cause no harm to our health. With that being said, there is one kind of fat that IS associated with an increased risk of heart disease and should be avoided at all costs. This fat is known as Trans Fat. Trans fats do not exist in nature. They are factory-made and present themselves in many processed foods including “heart healthy” vegetable and canola oils and ironically enough many “low-fat” foods. Read my blog post here to Get the Facts on Trans Fats and learn how to avoid them.

Please Comment below or contact me with any questions. Now go eat some fat and enjoy it!

If you are looking to follow a TRULY heart-healthy diet: Choose whole, natural, minimally-processed foods. Eat a variety of fresh fruits and vegetables (and a lot of them). Avoid foods with long ingredient lists or that contain ingredients you don’t recognize. Eat foods as close to their natural form as possible. Avoid refined grains, trans-fatssugar and other unwanted additives. Oh yeah, and EAT FAT!

How I fought adult acne NATURALLY and won

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IMG_5147It wasn’t until I began suffering from acne at the age of 22 that I realized how many other adults (especially women) were suffering from it with me. For those of you who know first hand, acne can be a horrifying thing. Unfortunately, so can the over-the-counter cleansers, creams and prescription medications used to treat it.  For the sake of my health, I decided right off the bat that I wasn’t going to go down that road, simply because I know how harsh many of those treatment methods can be. Given my natural and holistic approach to health and healing, I decided there had to be a better way. So, I have spent the last 4 years researching and experimenting natural ways in which to cure my acne. There has been a lot of trial and error, several failed attempts and many tears of frustration shed, but in the end I can finally say for the first time in 4 years that I am happy with my skin. It’s not perfect by any means, but it has come a very long way. I decided to share my story in hopes that I can encourage even just one person who is suffering from acne to fight it naturally. Below I have shared some of my favorite all natural treatments and products that have helped me tremendously in my battle with adult acne. With that being said, it’s important to note that everyone’s skin (and therefore acne) is different. If I have learned one thing from this experience it’s that something that works for one person may not always work for another. Much of this process, as with any natural healing process is getting to know your own body, listening to it and responding appropriately. Here are the things that worked best for me:

Eat Natural, Minimally Processed, Whole Foods. 

You can’t expect a dietitian not to put this as number one!  But seriously, what we eat plays a HUGE role in our health and our skin is no exception. Every 2-3 weeks our skin replaces itself. Our bodies make these new skin cells from the food that we eat. In other words, what we eat LITERALLY becomes what we are. Skin issues, like acne, are often an implication that there is something going on with our diet or digestive system. To help fight and prevent acne, focus on eating plenty of fresh fruits and vegetables as they are loaded with vitamins, minerals and antioxidants that are essential to our skins health and healing capabilities. There are also some foods you may need to avoid. Food intolerances often show up in the form of problematic skin conditions. Trigger foods for acne tend to be sugar, grains (especially refined grains) and dairy. I have gone months without eating any of the above…and yes, I mean ZERO. It took a lot of discipline, but I was determined to figure this out. After slowly phasing these food groups back in I was able to figure out what diet worked best for me and my skin. I am personally able to tolerate occasional dairy and whole or spouted grains without a problem. Refined grains and sugar seem to be my skin’s main issues. Of course I don’t skip sugar all together (because that would be CRAZY), but I am very intentional about where I get it from. For the most part I avoid anything that comes in a box or a package as the majority of processed food products have sugar added to them. I figure if I’m going to sacrifice my skin, it better be worth it so I mainly stick to my favorites: candy and dessert…on occasion of course. If I go overboard (which I’ve been known to do), I pay for it.

IMG_5145Drink Plenty of Water.  Dehydration is one of the most common underlying causes of acne. There are two main reasons why. 1- Water is essential for our bodies’ natural detoxification process. Our skin itself is our largest organ of elimination and drinking enough water ensures we are able to properly rid our bodies of toxins and impurities- many of which can cause acne. 2- Dry skin clogs pores. When skin is dry all of the gunk that is trying to escape get’s trapped underneath layers of dead skin cells causing acne. Water hydrates our skin and helps to prevent this from happening.

Use All Natural Skin Care Products. The skin is our bodies’ largest organ and just so happens to be permeable. Research shows that within just 24 seconds, most of what we smother onto our skin ends up in our blood stream. With that being said, we need to be reading the labels on our skin care and cosmetic products just as carefully as we read the labels on our food.  You would be surprised at how many chemicals, dyes, fragrances, parabens and other harmful ingredients are found in skin care products today. These ingredients can play a significant role in the development of allergies and even cancer, but they can also wreak havoc on our skin. Two of my favorite all natural skin care lines are Uncle Harry’s Natural Products and Acure Organics. Their products are extremely affordable, effective and most importantly safe to use. Citrine Natural Beauty Bar and 100 Percent Pure are excellent one-stop-shop websites that offer the best in all-natural beauty and personal care products.

Go Makeup Free. I know that the unsightly appearance of blemishes may leave you wanting to pile on mounds of foundation and concealer, but it’s important to give your skin a chance to breathe. Whenever you’re at home, wash off your makeup. Basically, go makeup free whenever possible. When choosing to wear makeup, switching to all natural brands makes a world of difference too.

IMG_5146Exfoliate. This is a MUST! Exfoliation helps to clear acne and reduce the occurrence of breakouts by removing dead skin cells and unclogging pores. It also helps reduce the appearance of scars and discoloration. My favorite ways to exfoliate are with Acure Organic’s Brightening Facial Scrub and by using my Clarisonic Mia facial cleansing brush. I usually use one of these methods in the morning and the other at night.

Microdermabrasian. This is basically just a really effective method of exfoliation. Microdermabrasian should be performed by a licensed esthetician. During a microderm facial, an esthetician is also able to perform extractions, which can remove even the deepest and most stubborn whiteheads and blackheads. The professional tools they use allow them to do so safely and in a way that prevents scarring.  Depending upon the state of your skin, it is usually beneficial to get a microdermabrasian facial every 1-2 weeks for the first 6 weeks and then switch to less frequent visits for routine maintenance. I was fortunate enough to find a phenomenal esthetician who uses all natural skin care products during her services. Her name is Diane and she works out of Pure Salon and Day Spa in Milwaukee.

Moisturize. As I mentioned before, keeping our skin hydrated is very important. Most over-the-counter creams or prescription medications used to treat acne dry out our skin. Although excess oil can be a contributing factor to acne, these treatment methods can actually make it worse by severely drying out our skin. Our skin often responds to this by producing MORE oil, because that is the way in which our skin naturally moisturizes itself. Although these cleansers and creams may work in the short term to dry up acne, acne almost always returns as soon as you stop using them -not to mention your skins oil production can get tremendously out of wack. Simply put, blemishes are a result of gunk that is trying to escape from our skin. When our skin is dry, the gunk gets trapped under layers of dead skin cells forming acne. When our skin is regularly exfoliated and moisturized, the gunk is free to escape.

Hot Towel Method. Heat and steam are two of the most effective ways to open up pores and clean them out. The easiest way I have found to apply these methods is by preparing hot towels. 3 days per week I wet 3 washcloths, roll them up and put them on a plate. I heat them in a microwave for 2 minutes. One at a time, I open a washcloth, shake it out and drape it across my entire face, gently pressing it into my skin. As soon as one washcloth cools, I move onto the next, applying all three in a row. Not only does this feel great, but it really helps draw impurities out of your skin. Heat and steam take a lot of natural moisture with them so make sure to moisturize afterwards!

FullSizeRender (32)Activated Charcoal. This is one of nature’s best kept skin care secrets. Activated Charcoal is extremely porous giving it the ability to attract gunk and toxins- pulling them out of your pores. Simply mix activated charcoal with a little bit of water to form a paste and use it as a full face mask or an on-the-spot treatment. I use and recommend 100% natural food grade coconut shell activated charcoal powder by Coal-Conut. WARNING: it’s messy! I would recommend wearing an old t-shirt (or nothing at all) and applying it before taking a shower. I do this about once every 1-2 weeks and leave it on for about 15 minutes.

Essential Oils. Essential oils have been proven very beneficial in the prevention and treatment of acne. Some have antibacterial and antiseptic properties while others are known to help heal and nourish skin cells, calm irritation and reduce inflammation caused by acne. Once again this treatment method may take some trial and error in order to discover which oils your skin responds to the best.FullSizeRender (33)

My absolute favorite oil blend to use is called fancy face serum by Primally Pure. It’s a vitamin and antioxidant rich blend of all organic oils designed specifically to prevent and heal problematic skin conditions, including acne.  I use 4 drops of it once a day after washing my face. I also use a blend of oils made by doTERRA called HD Clear as a quick on-the-spot treatment for blemishes.

Apple Cider Vinegar. The malic and lactic acids found in ACV help balance the pH of your skin. They also soften and exfoliate your skin, reducing the appearance of blemishes. This combined with it’s anti-bacterial and anti-inflammatory properties gives ACV the ability to clear acne and other problematic skin conditions. Simply dilute ACV with water and use it as a toner after washing your face. Apply it to affected areas using a cotton ball. Drinking 1-2 ounces of ACV each day can also help address some of the underlying internal reasons for developing acne. I usually add 1-2 ounces of ACV into an 8 ounce glass of water and drink it daily. If you hate the taste, ACV can be added to another beverage instead.

Witch Hazel. Similar to ACV, witch hazel acts as a natural astringent to fight acne and blemishes, all while toning, cleansing and conditioning your skin. It’s more gentle than ACV, but is just as effective. My favorite kind of witch hazel is Thayers Rose Petal Witch Hazel. It smells wonderful. Simply use it as a toner after cleansing your face.

Supplement as Needed. Sometimes acne can occur as the result of a nutrient deficiency. I take what I have found in my research to be the highest quality nutrition supplements on the market. Ultra Vitality and Genesis are two products made by Symmetry Global that not only contain a whole slew of skin healing vitamins and minerals, but they are also made with proprietary blends of the most nutritive herbs, medicinal plants and antioxidant rich superfoods on the planet. I have been taking these supplements for almost 8 years now and I have yet to find anything better.

Patience and Consistency. These may be the two most important ingredients to success in any natural healing process. By nature we desire instant gratification so our society as a whole tends to seek out anything that promises a “quick fix.” I will tell you right now that there was nothing “quick” about this process. Healing can take a very long time and it can be very frustrating and discouraging at times as well, but I promise you, it will be worth it in the end. Just keep in mind that it usually takes anywhere from 2 weeks to 4 months to notice a change in your skin’s appearance after making a change in your routine. Patience and Consistency are key!

Please comment or contact me with any other questions regarding natural acne treatment or natural healing in general and I will be more than happy to help how I can.