Seasonal Eating for Healthy Skin & Body

Most of us have comfortably settled into Spring now. The weather has warmed up, flowers are in full bloom, and, if we’re lucky, we have started going to some amazing farmer’s markets that sell fresh, local produce. As seasons change so do our lifestyles.

Unfortunately, there is one thing that many of us don’t change, even though we were created to. What we eat!  We were actually created to live off the land and only eat foods that are in season and locally harvested. What a concept, huh?! This is a far cry from how most of us eat because we have such easy access to food from all across the world all year long. We can walk in to a grocery store in the middle of December and purchase a red, ripe tomato. Something just doesn’t feel right about that! Did you know that vegetables and fruits dramatically lose their nutritional value every day past their harvest? So that means, the produce that is sitting on the shelf at the supermarket has no where near the nutrients that it had when it was first harvested. And who knows how long ago it was harvested, especially if it had to travel from thousands of miles away. This is why it so important to eat local foods, which you can find at your local farmer’s markets and even some grocery stores. Or better yet, grow your own! That’s what our ancestors did.

Our bodies naturally need different foods during specific times of the year—foods that protect us from the effects of seasonal changes. In the winter, we need foods such as grains, meats, fish and dairy to survive the colder climate. We naturally crave warm, comforting foods. Winter is the time for our bodies to store protein and good fats. Springtime is when we get to enjoy tender, leafy vegetables, such as swiss chard, lettuce, and spinach. This is the time to cleanse the body of the stored up fat and heavier foods from the winter. Greens, which are naturally abundant this time of year, aid in this cleansing process. Summertime is when the harvest is rich in fruits and vegetables, such as cucumbers, tomatoes, and watermelon that are cooling to the body. These foods also deliver high energy for the long days and short nights of summer. Fall is the time of year when the cooler weather is settling in and the days are becoming a little shorter. We begin to crave the comforts of cozy fall foods such as pumpkins, apples and squash. This is also preparation time for the coming cold winter months.

So, let’s recap the importance of eating locally and seasonally:

*Vegetables and fruits that have been allowed to fully ripen before picking and have not had to spend days traveling are far more rich in nutrients.
*Food that doesn’t require transportation has a smaller carbon footprint. Less fuel is being consumed and there’s less air pollution.
*It costs less to eat foods that are in abundance rather than those fruits and vegetables that have a premium price tag on them to cover travel expenses. Seasonal foods are almost always cheaper.
*Eating seasonally and locally helps to support our local farmers.
*Your body natural balances when you eat according to what nature provides.
*Food that has been picked at its ripest and freshest and has been recently harvested simply tastes better!

To find out what foods are in season in your area visit www.sustainabletable.org/shop/seasonal/

Not sure where to find local farmer’s markets in your area? Check out www.localharvest.org

I truly hope this inspires you to eat more local and in-season foods. It just makes sense...and your body will thank you. Be well!

What’s In Your Hydrosol?

You may have come across the word “hydrosol” while shopping for skincare.  But what is a hydrosol, and why do you need it?

Hydrosols – also called floral waters, hydroflorates, flower waters, and distillates – are obtained from plants through the process of steam distillation.  The steam distillation releases the fragrant oil from the plant, and the oil and water then separate.  The resulting oil is your essential oil and the water is the hydrosol.

The finest hydrosols are processed specifically for the floral water, and not merely as a by-product of the essential oil distillation.  A simple combination of water, essential oils and an emulsifier is not a true hydrosol and will not offer the same benefits to skin and senses.  When shopping for hydrosols always read the label to ensure you are purchasing the real thing.

Hydrosols are much milder than essential oils (containing approximately .02% essential oil), and are often used where an essential oil would be too strong.  Most individuals with sensitivity to essential oils can safely use hydrosols.

As with essential oils, hydrosols contain therapeutic properties inherent to the plant from which they are obtained.  Hydrosols are made up of hydrophilic acids which acidify the water of the product.  Acidic environments resist bacterial growth and are astringent, making hydrosols beneficial to skin care.

Hydrosols are mild and soothing to the skin, and contain healing and anti-inflammatory properties.  They are also mildly antiseptic.  Because hydrosols are naturally fragrant, they are often used in aromatherapy.

This may sound much like a toner, but there is a big difference between the two.  A toner is a combination of ingredients that can, in natural skin care, include the use of hydrosols along with other plant-based ingredients.  Hydrosols are simply the liquid essence of the plant from which they came.

While the two may be used similarly in skin care, hydrosols have many more uses.  They can be applied to sore muscles and joints, used to relieve headache pain, a quick mind-refresher, a natural perfume, and even (certain hydrosols) can be spritzed onto food.

Hydrosols are pure, natural skin care treatments…and so much more.

Image:  latisha (herbmother) at Flickr.com, Creative Commons license.

Let's Talk Sunscreen!

It’s only April but it’s been unseasonably warm and sunny here in the Midwest; which means that it’s that time of year again when we need to be thinking about protecting our skin from too much sun exposure.

Did you notice how I said from “too much” sun exposure? Doctors, cosmetic companies and well meaning people would have us believe that all sun exposure is bad, but I’m here to tell you, the sun is not evil! I mean, think about it. Our bodies were created to live on this earth day in and day out in harmony with the rising and the setting of the sun each and every day.  When the sun’s rays hit your skin, the body begins producing Vitamin D. How cool is that?! So to think that we need to protect ourselves from the sun’s rays 100% of the time is just not healthy.

This is not to say that sun exposure can’t be damaging. Studies show that excessive exposure can lead to cancer. So what should we do? The answer is finding a healthy balance and practicing safe sun exposure.

Let’s talk a bit about UVA and UVB, the two main wavelengths from the sun. Basically, UVA rays age us--think wrinkles, age spots and “leathery” skin.  They penetrate deep into your skin and can cause free radicals, those evil little devils that act like a nuclear chain reaction in damaging skin cells. UVA rays can also penetrate through clothing and glass, including your car’s windshield and through clouds.  UVB rays cause the sunburn. So it’s important that we protect our skin from over exposure from either one.

There are two ways to do this. One way is to cover your body with hats, sunglasses and light clothing. The other is to wear sunscreen. But how do we know which sunscreen to choose? There are a gazillion choices out there! For starters, let’s remember that our body absorbs up to 65% of what we put on it, so it’s crucial to find a product with ingredients that are good for us. We want something that is beneficial for our skin and something that actually works. Those two things CAN go hand in hand, I promise!

Here are some very common ingredients in sunscreens that you should to stay away from. They are all chemicals that we don’t need and that are harmful to us:

• Oxybenzone 
• Benzophenone-3
• Octyl-methoxycinnamate
• PABA
• Parabens

The most important ingredient to look for in sunscreen is Zinc Oxide. Zinc Oxide protects the skin by blocking both UVA and UVB rays, not to mention, it is very healing to the skin. A “butter", such as shea, mango or cocoa butter, is also recommended because it can also provide a hint of sun protection and protect the skin from drying out. A perfect product to try is the new RAW Elements . It contains ingredients that moisturize the skin while truly protecting you from harmful sun exposure without any harsh chemicals.  And it is super duper water resistant too!

While we are advocates for getting a healthy dose of natural vitamin D, we understand the need for a bit of vanity.  For those looking for everyday protection for the face, Suntegrity makes a great moisturizer formulated for the face with an SPF of 30 (their sunblock for the body is ultra luxurious also).  If you are looking for a light, oil-free option for the face, opt for Go!Screen's SPF30 powder sunblock--perfect for everyday, goes on invisibly--right over your makeup!

And last, but definitely not least, consider your diet! You can actually increase sun protection by eating certain foods. Foods rich in antioxidants, such as green tea, broccoli, berries and dark chocolate (yes, ladies, I said dark chocolate) can reduce and neutralize the free radical assaults that can come from the scorching sun rays.

Use these helpful tips and you will be well on your way to a safe and healthy time outdoors this summer.  Sunshine is good for you-enjoy it!

What the Heck is a Toner Anyway?

We have all probably used it at one time or another and we’re pretty sure we know what it’s for. But, do we really? Let’s explore exactly what toner is and the purpose of it’s use. Even though many of us often skip this step, using a toner is very beneficial and is actually important to include in a healthy skincare regimen.

The What...
Toner is most commonly used as an astringent. Astringents aid in removing excess oil and any residue, such as makeup and dirt, left behind after cleansing and also help tone and tighten the pores. This is especially important if you have oily or combination skin. Remember the old toners that were labeled “astringents” because it was alcohol based, and they that felt like they were sucking every bit of moisture right out of your skin, and you felt like you couldn’t move your face or it was going to crack? Well, that’s NOT what we’re talking about here. We’re talking about toning and tightening, you know, a bit like a facelift (oh, if it were that easy), without drying out the skin.

Another way a toner can be used is for balancing the skin’s PH level. This means it’s going to hydrate dry, aging skin and eliminate excess oils, leaving you with more soft, supple and balanced skin. In addition, toner can calm, refresh and soothe the skin, which leads to brighter, more radiant looking skin. This is essential for those who are dealing with reactive skin, such as rosacea, sensitive skin and acne. Toner can actually give you skin that feels and looks energized and balanced. As if that’s not enough, toners just plain smell intoxicating. You can use it as a facial spritz, not only to hydrate and tighten pores, but to give you a little “lift” throughout your day. Given all of the stressors and environmental toxins we encounter each day, who doesn’t need that?

But wait! Let’s not all run to the nearest drug store and grab something off the shelf that is labeled “toner”. We want to make sure we are using ingredients that are actually beneficial to our skin and that will help it, not harm it! That means no chemicals or synthetic ingredients! Here are a few key ingredients that you should look for in a toner, depending on your skin type:

• Witch Hazel Extract - This is an extract from the leaves, flowers and bark of the Hamamelis Tree. It is known for it’s healing, toning, anti-inflammatory and astringent qualities without drying out the skin. This is perfect for those suffering from acne, blemished skin and aging skin.
• Aloe Vera Gel - This has been used for thousands of years for its medicinal properties. Well known for its ability to heal burns and other skin injuries, Aloe Vera Gel is also effective against acne and premature aging of the skin.
• Hydrosol - Also known as floral waters, hydrosol is obtained through steam-distilling plant materials. It is actually a by-product of the distillation process when producing essential oils. It hydrates, rejuvenates and freshens the skin. Think of it as “therapeutic water”. Hydrosols are highly beneficial for all skin types.
• Essential oil - Essential oils are powerful, aromatic liquids that have been extracted from the leaves, stems, flowers and other parts of a plant through distillation process. These oils have amazing healing properties. Whether they are in your cleanser, toner or moisturizer, they should be included in your daily skincare regimen.

The When, Where and How...
Now that you have a better understanding of what to look for in a toner, you should know there are a couple of different ways to apply it. It is best to use toner immediately after cleansing, both morning and night. If your skin tends to be on the oilier side, give a cotton ball a spritz or two and swipe the face and neck, avoiding the eye area, to remove all excess oils and impurities. If you have dry skin, you can spray the face directly, after your facial cleansing and before moisturizing. This helps in hydrating the skin and also prepares it to receive the moisturizer. You can also spritz the face throughout the day for extra hydration. It’s like giving your skin a drink of water!

So, there you have it...toner 101! I hope this has helped you better understand the benefits and different uses for toners. If you don’t currently use one in your daily regimen I highly recommend giving it a try. You can shop for great toners and hydrosols at CarenOnline. I am positive you will see and feel the difference in your skin’s appearance and texture. Happy toning!

Getting to the Root of Adult Acne

Itʼs frustrating, isnʼt it: having acne as a grown woman when you thought you shouldʼve “been there, done that” as a teenager.

Treating acne topically helps to deal with what is going on on the surface, but the root cause is usually much deeper. Even antibiotics have side effects that can cause other imbalances in your body over time, and may even backfire in the long term when it comes to acne. Well, it doesnʼt have to be that way.

What if you could get to the root cause and take care of your acne once and for all? If it were in your power to make a few key daily choices and resolve your acne for good, would you?

The secret lies in a trifecta I see often in my work which, when addressed together, can resolve acne from the inside out. The three parts to the trifecta are: (1) hormones; (2) stress; and (3) food.

Hereʼs how it works: Hormones tend to play an important role in adult acne. Not always, but a lot of the time. Hormones are impacted greatly by stress and by the food you eat... or, in some cases, donʼt eat. If you are not processing your stress well, if you are not eating in a way that effectively neutralizes stress, or if you are unknowingly eating foods (even “healthy” foods) for which you have an unidentified intolerance, then you will likely have a hormonal imbalance that can trigger your acne.

And stress is impacted, for better or for worse, by the state of your hormones and the food you eat or, again, donʼt eat. And round and round it goes.

So, food is like the hub of the wheel here, with stress and hormones being two of the strongest spokes. There are other spokes on this wheel, but letʼs focus on this particular trifecta for now.

So, how are you supposed to break this vicious cycle?

* Identify your personal food intolerances by undertaking a healthful, balanced elimination-challenge diet like the Delicious Cleanse. Note that this is not the same as getting a food allergy test, as your food intolerances may never show up on an allergy test. Food intolerances often have systemic effects on your body, i.e. as headaches or acne breakouts - which cannot be tested using a conventional allergy test - rather than a more straight-forward allergic response, e.g. stuffy nose, so donʼt confuse the two.

The two most common food intolerances that cause adult acne are gluten (found in wheat and several other common grains) and dairy, but there are often several others
as well, such as nightshade vegetables, excess seafood/iodine, sugar, and alcohol.

* Add essential skin-nourishing nutrients to your diet. Specific nutrient deficiencies can contribute to hormonal imbalances and/or trigger acne breakouts. Evaluate your diet and be sure you are getting the correct levels and ratios of zinc, essential fatty acids including Omega 3, Omega 6, and Omega 9 fats, and the B vitamin complex. You may be surprised at how deficient you are and also how quickly your skin can benefit from correcting nutritional deficiencies like these. Check in with a practitioner trained in therapeutic nutrition to evaluate and address your personal deficiencies.

* Manage your stress better. Easier said than done, right? Well, it may be easier than you think. Slowly shifting what and when you eat can balance your blood sugar levels and help your body become more resilient against stress. Replacing foods that arenʼt serving you well with delicious, varied alternatives can also remove food-related stress, cooling down inflammation and breakouts, sometimes in as little as 2-3 days.

Outside of food, identifying and working to resolve the major causes of stress in your life, as well as learning tools for how to deal with stress better (this is real life, after all... stress will always be there in some form) will help your skin retract the acne and reward you with the glow youʼve been craving.

With all of these suggestions, small changes often lead to big results. All it takes is the willingness to look beyond the surface, experiment, and shift a few food and lifestyle habits.

Until next time ~

The author, Simla Somturk Wickless, MBA, CHC, CNE is a holistic health coach, nutritionist, healthy lifestyle expert, speaker, and founder of Delicious Health. She works with women entrepreneurs, busy professionals and autoimmune clients internationally, transforming Busy Bodies into healthy Balanced Beings™ so that they can enjoy deliciously fulfilling lives. She loves inspiring her clients to take action and make lasting changes to increase energy, tame stress, find their natural weight, and promote self-healing… for good.