Acne Solutions

June 9, 2019

Unfortunately acne is not only a teenagers concern but also happens when you are an adult and it can be bad. Having acne can make you feel like you want to hide your face from the world and that is no way to live. 


Food Allergies/Sensitivities: Eating a food to which the body is allergic or has a sensitivity to can lead to a continuous toxic reaction.The immune system starts to fights the food as if it were an invading organism.This can cause inflammation in the skin, showing up as acne as well as the need to eliminate the toxin. 

Gut Issues: when the gut is inflamed from eating foods that are pro inflammatory or your body is allergic or has sensitivity to, it causes the gut to be inflamed and can show signs of inflammation in the skin causing acne and eczema. 

Hormones: A fluctuation in hormone levels whether it is at puberty or adulthood can increase the level of oils glands under your skin grow and the enlarged gland produces more oil and causes acne. 


Diet: Reduce the amount of inflammatory foods in the diet like sugar, dairy, wheat/gluten, and increase the amounts of anti inflammatory foods that contain good healthy fats like Omega 3s like wild salmon, walnuts, olives, avocados. 

Foods to Avoid:
White flour/wheat/gluten (pasta, bread, muffins) Sugar (cake/cookies)
Fruit juices
Dried fruits
Aged cheese
Milk and soy

Foods to Include:
High-quality proteins- cold water fish like salmon, chicken and turkey, eggs, Greek yogurt, 

Grass-fed meats
Low-glycemic carbs 

fruits and veggies
Brown rice
Steel-cut or rolled oats Sweet potato 

Buckwheat Amaranth Millet 

Good Fats

Raw nuts and seeds
Nut butters and tahini
Olives and olive oil
Ground flaxseeds
Raw coconut and coconut oil Grape seed oil 

Food Elimination Diet- acne can be a sign of inflammation in the body that is caused by sensitivity to a food that you are consuming.The best way to find out what food is causing the inflammation is by doing a food elimination diet or food sensitivity test. 

Fix the Gut- when the gut is unhealthy it may cause acne and other skin issues. In order to fix the gut you first want to fix your diet as stated previously and then heal the gut with supplements like glutamine, licorice, omega 3s and probiotics. 

Recommend Supplements: 

Once inflammatory foods (gluten, dairy, sugars and soy are removed from the diet you can begin to heal the gut with the following supplements. 

Please sign up at my online dispensary here: 

Digestive Enzymes: (Designs for Health) Take a full spectrum digestive enzyme 1-2 or more with each meal (if severe gas and bloating consider HCL as well). 

Probiotic: (Designs for Health) Take 1-3 high potency probiotics with at least 10-20 billion colony forming units (CFU) and a good mix of lactobacillus and bifidus cultures. 

GI Repair: (Vital Nutrients) This product promotes integrity of mucosal lining of the gut, maintains intestinal permeability, and supports intestinal lining. Take 4 capsules with breakfast & 3 capsules with dinners 


Our body can not make Omega 3's so it is important to incorporate a supplement into your diet.We get Omega 3's from good quality fats like salmon and walnuts. If you don't eat large amounts of these foods daily you should buy a good quality supplement. Omega 3s can help with fat burning, brain health, heart health and have been shown to help your mood. 

Choose based on the following:
1-3 grams of TOTAL Omega-3s daily -500-600mg EPA 250-400 mg DHA 

**this should be per serving & it is important to look at the serving size. Ideally these amounts should be in 1-3 capsules. 

Sleep- The body repairs itself when we sleep, it is important to get enough sleep and rest every night in order to have glowing skin. 

Reduce Stress- Stress can cause inflammation and breakouts in the skin, practice relaxation techniques like yoga, breathing and leisure walking. 

Establish Healthy Skin Practices: 

Wash your face 1-2 times a day; washing your face more than that will eventually cause an increase in oil production.

Minimize the use of makeup and hair products. Let your pores breathe especially during a breakout. 

If using make up choose oil-free cosmetics and avoid using fragrances, oils and harsh chemical on your hair as they can drip into your face and block pores. If you have longer hair, keep your hair pulled off of your face.

Keep your hands (and phone) off of your face. Pressing your hands (mostly dirty) against skin cells can spread bacteria and irritate inflamed skin. 

Topical Solutions: For acne find products that contain Benzoyl Peroxide and Salicylic Acid. 

For Eczema look for products that contain natural oils and fatty acids and chamomile.

Tea Tree Oil- Tea tree oil can be used topically for breakouts. Dilate oil in water and apply directly to skin using a cotton ball or Q-tip.

Use an Intensive Acne Treatment like Unblemished from Rodan & Fields. 

Clinically proven to combat the entire acne cycle, this sophisticated regimen helps unclog pores, clears acne blemishes and calms your complexion to keep pimples, blackheads and post-acne marks from making an unwelcome appearance on your face—and in your life. 

Sulfur Wash-Medicated cleanser with FDA-approved 3% sulfur unclogs pores and reduces redness. Pores stay clear, allowing the treatment medicines that follow to be delivered deep into the pores. 

Toner-Alcohol-free toner gently unplugs pores with mild alpha-hydroxy acids.Anti-oxidants calm the complexion and prepare skin for treatment. 

Treatment-Unique dual chamber delivery system ensures maximum efficacy of benzoyl peroxide, helping prevent the development of new acne blemishes. 


Nutrition and Fertility

April 24, 2019

The issue of fertility has been a hot topic recently as women are waiting later in life to conceive and the rate of IVF treatment has increased in the last ten years.  

There are significant factors in decreased fertility that can be traced to nutrition and lifestyle. 

Living a healthy lifestyle is important for fertility. 

Maintaining a healthy weight is important, a woman should try to avoid being excessively overweight or underweight. 

Stress Managment 

Reduce stress levels as much as possible....

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Supplements to Support Weight Loss

March 1, 2019

You have been working on your nutrition and exercise routine but have you been wondering if there is anything else you can do to support your weight loss goals? 

There are a few vitamins and supplements I recommend to help support your health and weight loss goals but none are a magic pill. 

Nutrition and exercise are always the most important in weight loss but these vitamins can help support your efforts. 

B vitamins

The primary functions of B Vitamins are to aid the body in metabolizin...

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How to Feel Better When You Are Feeling Sick

January 10, 2019
Ah, it’s that time of year where everyone is sneezing and coughing and trying to get you sick! 
But not you! 
You are trying to stay healthy and keep that immune system up! 
A couple of weeks ago I sent you an email on how to keep up your immunity, (if you missed it you can read it HERE) to keep you from getting sick. 
But if you happen to be feeling under the weather here are some of my suggestions on how to get better asap! 

Get plenty of rest, the body needs rest to build streng...

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Supplements to Boost Immunity

January 9, 2019

During this time of year, when the weather gets colder (and then warmer and then colder) is it prime time to catch a cold. 
Everyone is sniffling and sneezing around you and all I want to do is tell everyone to keep their germs away from me! 
But instead of wanting to spray everyone around you with lysol it’s best to start building up your own immunity. 
The best way to prevent the common cold is to support your immunity. Here are some of the top supplements to start taking now to hel...

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Supplements to Help Recover From the Holiday Season

January 3, 2019

I’m not sure about you, but I am grateful to have had a great holiday and New Year but also happy to get back to a normal schedule again. 

I love all of the holiday parties and spending time with my family and fun but it can definitely make me feel a little run down over time. 

If you are feeling like me and looking to recover from the holidays here are some supplements that can help you. 

Sleep & Stress

Between holiday crowds, the increasing number of commitments and the impending vi...

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Surviving the Stress of the Holiday Season

December 27, 2018

Spending time with family, shopping to get everyone presents, eating out and sleeping less are all things that can lead to extra stress over the holiday season.
For some people the holidays can cause added stress to your life and affect your well-being. Here are some simple tips to help you manage stress over the holiday season. 

Stress cannot only cause havoc on your life, but also your body. Stress can be a reason that you are not losing weight and have many other negative side effects. Tr...

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Relief from PMS

November 28, 2018

It must be that time…

I’m not sure about you, but I can not stand when you act a little cranky and someone automatically blames it on being that time of the month, you know what I mean girl? 

Did you know that you don’t need to suffer from PMS systems? 

Here are some of my suggestions to help reduce PMS systems so you don’t have to punch the next person who accuses you of having your period the next time you act a little cranky! 

• Practice good sleep habits; get between 8-9 hours of sl...

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Supplements for Breast Health

October 25, 2018

October is known as Breast Cancer Awareness month but I choose to look at it as a time to educate on proper breast health. 

As important as proper nutrition is for good for breast health you can read about my nutrition recommendation here.

I believe supplementation is just as important. 

Here are some of my top recommendations for Supplements that Support Breast Health 

Vitamin D our body makes Vitamin D from the sun and some foods like fatty fish, eggs, and walnuts. However, if you live in...

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Detox Your Home

October 14, 2018

If you have been working hard on making better lifestyle changes in your life with diet and exercise you may be missing out on making healthier changes to your home. 

Did you know the environment in which we live in is just as important to our health and wellbeing as the food and lifestyle we lead?

Here are some of my tips on how to detox your home to live a healthier life! 

DITCH: Shoes in your home

SWITCH: Make your home a no shoe zone!  

Think about it, you walk around all day ...

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