Swapping Cardio for Weights

Hi everyone,

We all have an idea of what it means to be healthy. Eat right, workout, live an active lifestyle within an increasingly sedentary society. Seems simple, right? What if you are doing these things to live that healthy lifestyle, but begin to lose the results? Change is then going to become the solution to your problem. It was for me.

Being a college athlete for four years, I was always doing mass amounts of cardio training, mostly on the tennis court. Hours were spent in high intensity competition or repetitive drilling. Weight training and HIIT workouts were also included in team workouts, however, cardio was the dominant exercise. If you’re curious what happens when you graduate from this lifestyle and try to establish a new routine, I’ll share what I learned in this time period about fitness.

I have always been dedicated to the gym, mostly going 6 days a week without fail. When I graduated this summer I continued going on 45 minute runs and doing very similar weight training, and I saw myself hit a plateau. My routine was stagnant. I’ve been doing personal training for two weeks now, a program I never associated with because I didn’t think I needed to be coached to workout. Let me clear this up. You can utilize some training sessions even if you’re a gym junkie.

By no means am I saying personal training is essential to meeting your goals, it’s just a challenge that will only bring benefits. I am doing all new workouts that test me in new ways, and, most importantly, i’ve completely switched my workout routine ratio of weights to cardio.

My former tentative post-graduation fitness routine:

  • Cardio approximately 45 mins a day
  • Weights 2-3 times a week
  • Mat workouts (abs, glutes, etc)
  • *to note: I was using primarily free weights just up to 10 lbs

Current routine:

  • Cardio just 3 days a week for 20 minutes
    • Mixing it up between the stair stepper, treadmill, stair runs outside etc
  • Weights up to 4 days a week
    • Every day is working different muscles
      • legs, arms, back, shoulders, glutes
      • Beginning at heaviest weight for true form and decreasing weight each set of reps
  • I try to incorporate a pilates or yoga class once a week, because stretching is key to preventing injury. I also love the relaxation part of these, given the strenuous nature of weight lifting.

I’m going to be 100% honest, I’ve never been pushed this hard in the gym with weights. Tennis was so heavily based on endurance and how long I could last during match points, I didn’t spend a lot of time on the machines. Now I spend most of my time on them.

The best part: There are only benefits. I haven’t found any reasoning to second guess the investment of personal training or the swapped routine. I have more energy because weight training fatigues only my muscles, instead of making me feel sluggish. My muscle composition is already improved. I’m learning a lot more about what my body needs from workouts, to better compliment my other healthy habits.

Another awesome part about all of this: I’m never bored. There are days I skip cardio because I don’t need it. At a certain point, cardio begins to take away the muscle you work so hard for.

muscle > fat 

strong > everything?

I was careful with the second bold statement above, because there’s nothing “wrong” with anyone’s body. Everyone has different genetics. I just personally wasn’t satisfied anymore with just being “fit.” Because what is fit? I’m a person that functions off of constant improvement and balance (Libra issues). Now my gym routine is included in that as well.

It’s slightly uncomfortable at first to put my trust into another person to push me to get better results, but the truth remains that I didn’t know enough about what it takes to gain proper muscle composition. I wasn’t aware how helpful it was to keep a training journal to record progress and BMI updates. I didn’t know the potential of my own body. Someone had to tell me to stop running and get on the bench.

I’m not going to fully dive into the gender discussion about girls’ incessant need to complete cardio sessions, because I’m guilty for that blind reliance as well.

The women I admire most and follow through web content and Instagram lift weights on a constant basis. Weights are your best friend. Cardio is an accessory to weights. Looking at it this way has really helped me move forward.

Sometimes you need a little assistance separating myths from facts.

Effective this week, I’m going to be adding workout routines, gym gear posts, as well as on-the-go nutritious meals that I stick to on a weekly basis.

I’m really excited to be expanding my content and posting more regularly, and thank you so much to those who have already been following for more!

Comment below on your favorite workout, or your next fitness goal you desire most.

Thanks for reading! xx

-Kelly

 

 

 

 

Fitness: Without the Gym Membership

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Hi everyone,

For the past three weeks, I have been in the moving process. During this time I have not been going to the gym for workouts. I have to admit it has been a strange experience, given my consistency with this routine! I am now happy to be scouting for a new gym to join, although this decision has a few factors to consider. This transition has got me thinking about the individuals that may be in the same position.

For those on vacation or who live a lifestyle that requires traveling, finding alternative ways to getting a workout in is key to staying in shape and being healthier. There are so many substitutions if one does not wish to obtain a gym membership.

Reasoning individuals do not go to the gym could include:

  • Finances: Obtaining a gym membership does require a financial commitment, whether a small or large monthly expenditure. This definitely depends on the gym and what it offers.
  • Convenience/proximity: Depending on where you are located, you could have limited to no access to a gym that would be suitable for your schedule.
  • Work: Some individuals work long shifts that do not allow them to set aside the time.
  • A general disinterest:Everyone is different and obtains different goals, therefore some individuals do not have an interest in exercising.

If any of these factors sound familiar, perhaps you could get more creative with your options to boost your interest or make time for physical activity.

My methods for the past three weeks:

Main tip: Utilize the outdoors.Whether you have 20 minutes or an hour, the outdoors do not have a closing time.

My personal favorite outdoor workout is a long hike. My feature image is emphasizing the beauty of the outdoors and how a good view and good company could make for the best workout. Hiking gets your heart rate up on steep hills and you get the fresh air, as opposed to doing cardio indoors.

Running and walking are great for cardio. I go on walk/jog stints in intervals to get my heart rate up. I prefer doing interval training rather than just jogging because it brings more of a challenge for your body. Also try to choose a route with some hills as opposed to training solely on flat surfaces. This will work your calves and glutes more going uphill. 

HIIT (High intensity interval training)is one of my favorite types of training. If you are not familiar, HIIT is basically shorter periods of more intense exercise with less recovery time. If you are in a crunch for time, this would be a quicker workout on the days where you have a super busy schedule.

BodyFlow is a common gym session offered with gym memberships, however, BodyFlow includes a mixture of Tai Chi, pilates, and yoga, all exercises that can be completed at home with minimal equipment. It would be wise to invest in a yoga mat for the extra cushion and stability with these flexibility exercises, although a softer surface would suffice as well! These are body and mind workouts, and allow you to also relax your mind from outside influences. I would highly recommend incorporating them to improve mental health.

Weight training: In order to work with weights, equipment is required. Buying free weights is a one time purchase and would definitely help succeeding in working out at home. Balance balls, bosu balls, benches, and even small pieces such as strength bands could also be great investments. As opposed to getting these in sport stores, try shopping in the clearance section at stores such as TJ Maxx or Marshall’s. I have saved so much money simply by going to these stores.

I do a mixture of the above workouts when I go through transition periods without gym access. I currently have these pieces of equipment:

  • Jump rope (quick cardio and warm-ups)
  • Medicine ball (great for HIIT, squats, and lunges)
  • Yoga mat
  • Ankle weights (for glute exercises)
  • Free weights (I personally own 5 and 8 lb weights that are easy to transport)
  • Strengthening bands (prevention of injuries)
  • A roller (I swear by these! Proper stretching is so important for healthy exercise. I use my roller especially for hamstrings and shins)

Due to the internet offering so many programs, public figures that specialize in weight and fitness training have done workout programs online. Examples of these figures could be Kayla Itsines, Jillian Michaels, and even the P90X series. If you don’t have the time or finances to go to the gym, these programs are also a one time purchase.

Don’t underestimate YouTube. This platform hosts countless fitness videos and routines available at any time. I have on occasion used Cassey Ho’s Pop Pilates free workouts via YouTube during busy times such as finals or while on vacation without gym access.

As far as the factor of disinterest, workout out is much better when you actually enjoy it. I am not a person to recommend going to the gym to spend an hour on the elliptical or getting on the stair stepper with a book. There are a lot of options to choose from, and you may not be experimenting enough to find what you like best and what gets you the best results.

Being a person that is very consistent with working out, I think there is a type of workout everyone would enjoy. My advice is to aim to achieve a balance, and not to get stuck in the same workout routine that you dread finishing.

If you are on vacation: Take a long walk on the beach. I absolutely love doing this because it’s a natural exfoliation for your feet as well as being a killer workout for your calves and muscles to push through the sand. You also have a view!

I hope these tips helped for those debating on how and when to incorporate exercise into their lifestyle. Thanks for reading! xx

-Kelly

 

Reasoning to Ditch the Weight Scale

Hi everyone,

I’ve been very into posting about mental health topics and self-esteem lately due to the volume of literature I’ve been consumed in! I do believe that a healthy state of mind brings better  productivity and overall happiness.

Self-esteem is often connected to weight. Weight is often measured through the scale. Today I am going to share why I never look at the scale to determine my progress to meet my body goals.

Every year we go to the doctor’s office for a check-up (or maybe more often), and they often weigh patients. This makes sense completely, and this is the only time I step on the scale throughout the entire year. Why? Because it’s known to be an obsessive tool to measure your contentment with your body.

When I used to step on the scale in the gym or following my sister and mother I would always be surprised with my weight. I always fluctuated, and I often weighed more than I thought I would. I am an athlete, and muscle weighs heavier, but in a world of scrutinizing behavior and tragic self-loathing in terms of weight loss, even I had brief negative thoughts.

Muscle composition is healthy, and height also plays a major role in weight. I stand tall at about 5 foot eleven inches. Coupled with muscle from weight training, I have technically gained weight. Despite the number that reads off the piece of metal, I love my body more than ever. If that sounds off, you need to step off the scale and stop using it to determine your body image happiness.

I go off the mirror and how I look and feel to determine my happiness with my fitness results. After four years of being monitored with weight training and occasional nutrition plans I never felt completely satisfied throughout my college career. Now that I have complete control, I just use visuals.

Using the number on a scale is basically comparing yourself to others. I’m an athletic girl who is fit skinny, not fashion skinny or rail thin. I do freelance modeling in clothes that I feel comfortable in. I follow my own style and I practice a well-balanced fitness routine to cater to my whole body and mind.

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The scale is a negative thought that rests in your mind. You may never reach the goal you want from a number because your body proportions don’t match. You will soon focus on the number and possibly alter your lifestyle and diet, and become more and more unhappy. If you do reach the number, you may continue lowering it as your negative obsession spirals out of control.

Don’t let a machine run your life. A scale is an object. There are countless times I have been in a  locker room where there is a line to step on the scale, and I can practically feel the sense of hope and anxiety of people in that line as they await their number.

When is the last time you felt great about your body? Was it on a run outside, or a particular outfit you put on and loved? These small details and activities matter, and matter more than a number.

If you want the facts about scales:

  • They will be slightly different in reads, making the number inconsistent
  • They are very sensitive to clothes, accessories, shoes, etc
  • It matters what type of surface they stand on
  • They don’t give you any distinction of fat versus muscle composition

Does the above sound appealing?

Labeling yourself to a narrow vision of beauty by using a scale is just selling yourself short. You will not be the same as the person behind you with different proportions and varying genetic gifts from mom and dad.

I see body image and weight management this way: I workout and find ways to enhance my natural features as opposed to losing overall weight. Work with what you have and you might be pleasantly surprised with the result. Focus on what is positive and what you do like about your body, not what you wish you would change if you could.

Focus on how you feel and what your body visually looks like instead of trying to achieve a label or number. Using the scale to achieve the “perfect body” is so opinion based. What is even the perfect body? This is simply a comparison you would be happier without.

Consistent obsessions with weight scales has caused:

  • Development of eating disorders
  • Depression
  • Poor body image issues
  • Obsession of diet and calorie counting
  • Blindness to real results due to the number

There are ways to boost your self-image while going through your progress to the body you want. Wear a wardrobe that you feel confident in, eat to fuel your body and do not limit your food intake to reach an unhealthy goal. Eat regularly, and if you need to make changes in your current diet start with one or two foods to gradually eliminate and go from there. It’s all progression, not an immediate result.

Weight does not determine beauty.

The scale does not aid you in a healthy lifestyle. It should not run your life, nor should it bring you your primary validation to achieve your personal goals. If it helps more, have tunnel vision at the gym and focus on you, don’t focus on others around you that are at different stages and obtain varying physique.

I hope this message found you all well, and you will put yourself first before a self-deprecating path of weight measurement. Embrace what you have to offer, and love your body. Thanks for reading! ❤

-Kelly

 

 

Body Image Positivity

Hi everyone,

It’s summer time in the states and everyone is seen with way less layers. The “bikini body ready” concept floats around social media as well as sped up routines in the gym. It is great to have goals to improve your body, however, obsessing and comparing is not going to get you to a place of self contentment.

While we are on the topic of social media, these are the various ways people are comparing themselves to others every day:

  • Magazine spreads and covers of celebrities and even professional athletes
  • Social media platforms including Facebook and Instagram
  •  Television
  • Online sources (articles, blog pages, etc)

What needs to be understood: It’s not a competition.

Additionally, we only see what those magazines and pictures want us to see. We don’t see the behind the scenes, or know for sure what routines people really do to obtain those bodies.

Of course, professional athletes work extremely  hard to obtain their physical endurance and muscle composition. But that’s just it: they spend practically all of their time training. Comparing yourself to an elite athlete is not fair due to the fact that your lifestyles are completely different. If you are inspired by them, that is great. Comparing yourself to their body structures isn’t.

As for celebrities: A very common way of thinking of fans is to fantasize about having the life and body of their favorite celebrity. Those celebrities are placed on magazine covers to represent how to prevent aging and how to have the “best body of your life.” The issue here is everyone’s body type is different. They don’t train the same way or build the same muscle in the same places, and have varying metabolisms.

Also, photoshop is a real thing. Back in 2011, for example, Jennifer Lawrence was majorly photoshopped on the cover of Flare Magazine, and this caused a flare in her temper. Jennifer was completely right to question the changes made to her body. These included an overall slimmed figure, more pronounced collarbones, and the sinking of her cheekbones to make her less full. Why? Because the fashion industry sets unrealistic standards.

Perhaps the easiest industry to penetrate for flaws is the modeling industry. It’s harsh and unrealistic, and so many men and women practice unhealthy behavior to obtain the standards to get work in this industry. Many models, especially females, are well below a healthy BMI (body mass index). Being underweight for extended periods of time is harmful in a lot of ways, and prohibits one from functioning properly. Just for a reference, below is a BMI table obtained from the CDC (Center for Disease Control and Prevention).

BMI Weight Status
Below 18.5 Underweight
18.5 – 24.9 Normal or Healthy Weight
25.0 – 29.9 Overweight
30.0 and Above Obese

The bright side of a better future:

French Legislature proposed a bill last year regarding BMI of models. French agencies that promote models under the BMI of 18 could receive major jail time and a fine (specifically up to 6 months and a fine of 75,000 euros). Models there are now required to have a medical certificate in order to sign with an agency. This effort in France should be considered an amazing opportunity to stop the idealization of dangerously thin body types and curb eating disorders such as anorexia.

Not all models are unhealthy and not all agencies promote overly thin clients, however, it is a very present issue and readers receive a false image of beauty and healthy weight.

Victoria’s Secret, another example,  is a very well known and beloved company in the States for its display of beautiful women often in very little clothing. There seems to be a universal panic attack of young girls all over the country when the VS annual fashion show rolls around. Again: these women have a very strict diet that they are constantly managed to follow, and their magazine photos are partially photoshopped.

On average, it is said to take approximately 6 hours to photoshop one model. Every detail is observed and examined for flaws. Have you ever seen the accidental photoshop errors in this company? I happened to see them in a class throughout my public health studies, and I love to see professors incorporating these topics to better aid the false depiction of ‘perfection.’

Breaking it down:

  1. Changing the figure of a person on a major magazine cover gives a completely false visual of body image and weight to any reader.
  2. As these unrealistic standards rise, eating disorders, body image issues, and overall self esteem of the youth population especially will continue to worsen.
  3. What is real and what is fake will be harder to differentiate.
  4. Those who do not feel they meet these standards see less of themselves, just due to comparisons.

There is a theory that has accurately described this comparison behavior. It’s called the Social Comparison Theory, originally described by psychologist Leon Festinger in 1954. Essentially, we as individuals tend to measure our self worth by how we measure up to others. This is directly associated to the issue of poor body image, because of the incessant need to self-evaluate.

How self-evaluation can be healthy:

  • We set higher goals to obtain
  • We work for higher standards
  • We analyze what we could be doing better and aim to improve

How self-evaluation can be unhealthy:

  • We degrade ourselves in our current state
  • We leave little to no room for error or mistakes
  • Instead of setting goals we become stagnant and negative

According to the Social Comparison Theory, we are actively comparing ourselves primarily through social interaction and media consumption. There has been an establishment of sociocultural standards of beauty, portraying idealistic bodies that immediately cause readers to then want to become more like those idealized individuals.

It is completely unattainable to have the same body as another person. This is due to genetics. A naturally curvy girl cannot become a girl without curves. A girl cannot lengthen her body to make her legs and torso longer like the girl she sees in photos. And these issues occur in men and boys as well. Men around the country feel the same burden of feeling scrutinized for not looking like their aspired male athletes and professionals in the tabloids.

We are all built differently. Some things we cannot alter, and as a human race that has so much diversity, one would think to find that fact beautiful. If we all looked the same, think of how incredibly boring we would be!

A way to catch yourself in the trap of social comparison is to ask yourself what you are gaining from doing it. Comparing yourself to others, whether tearing yourself down or putting yourself even higher than others in terms of body image, is not going to bring you real contentment.

I took a women and sexuality course my junior year in college that had a very interesting week dedicated to body image. The professor asked every student in the room to say what they would change about their body. As she went around the room we all begrudgingly answered, feeling exposed to what she might say. She said we were all wrong, because we’re all perfect the way we are. Not perfect in the sense of something unrealistic, but more perfectly imperfect.

**Side note: I have really long feet, something I loathed for years as I honestly could not find shoes that fit me in the clearance section (where I often go). I was definitely self-conscious as my feet continued to lengthen as I got taller. The truth of the matter is I’m 5’11, so if I had smaller feet I would probably fall over due to laws of gravity. It took me years to just get over it, and now I joke with people and say I have built in flippers when I go swimming (no joke I didn’t buy flippers while snorkeling in Hawaii). I make jokes of it because I can’t change the size of my feet.**

Exercise and eat healthy because you want to feel better for yourself. Don’t set goals based on another’s person’s unattainable genetic makeup. Work and focus on your body structure and improve what is in your control, and in a healthy way.

The truth is: As you obsess over what you would change in your body, another person may be looking at you and wishing they had your proportions. And it’s all harmful to everyone’s health and interferes with what really matters: pretty much everything else.

I personally workout and eat right to feel content, and actively tell myself that’s all that matters. I don’t care what my friends look like in comparison to me. I don’t lift myself up by tearing them down. I don’t question my desire to gain muscle while in a society that often favors the opposite.

Do what makes you feel good about your body, and everything is a process. The above information is all to create a more black and white scenario of what is real and what is fake. What’s real is you. Be your best self, and do it for you. Thanks for reading! xx

-Kelly ❤

Healing Skin from the Inside Out

Hi everyone,

I wanted to share my research as well as personal experience on the correlations of skin issues with diet and lifestyle choices. Of course there is a plethora of information on the internet on this subject, so I’ve taken to the wisdom within book pages. I love to sit down and read a book cover to cover (weirdly I have done that in one sitting), rather than always finding solutions on the internet.

I also just got a public library membership, with an official card, so I rented 7 books of various topics to cater to my post-graduation relaxation :). I’ll mention quite a bit of information that I found to be insightful to the association of skin with these factors, so bear with me as I pull it all together at the end.

A summary of what needs to be considered for the process of healthier skin:

  • Sleep quality (and even better, regulation of sleep schedule).

Pictured below is Copper, who sleeps in more than me, and he’s modeling beauty sleep. He gets a lot of compliments at the dog park, and his sleep addiction probably helps that.

sleepy cop

  • Establish any skin allergies or sensitivity through patch tests
  • Eliminate any products that cause any reaction or discomfort
  • Wear sunscreen
  • Drink water! Try to go for 8 glasses a day (tea also helps if this is difficult, it is for me as well)
  • A dedicated balanced diet (I aim for 80% clean)
  • Incorporation of exercise to relieve stress and sweat out toxins
  • A simplified skincare routine free of strange “skin-clearing” ingredients
    • I will discuss skincare in more detail in a future post
  • General relaxation (this is customized)
    • Relaxation can be yoga, meditation, reading, etc
    • Focus on stress-reducing activities
  • Most importantly: Look at your skin as a reflection of what you put into your body on a regular basis. Our skin is our largest organ, so take care of it!

This is emphasized by nutritionists everywhere: You cannot have healthy, radiant skin if your diet heavily consists of processed foods, and foods that contain high amounts of trans and saturated fat, as well as sugar. The more fruits and vegetables and nourishing foods you add into your diet to replace the bad forms of fat and sugar, the better your skin will look.

There has also been a constant debate between dairy and pores/acne, and the consensus is that there is an association. A good way to tell is to either keep a food diary or take a mental note of how your skin looks after regular dairy consumption. I tend to avoid dairy regardless because I don’t like lactose.

My dairy fix: (customize this to what works for you!)

  • The option to substitute regular milk for soy or almond milk
    • My exception is a splash of half & half in my morning coffee (compromise!)
  • Quantity control
    • At a restaurant, an olive oil-based spaghetti with parmesan just on top would be a better choice than a three-cheese macaroni. This way you would have cheese, but not over-do it.
  • I mix up my breakfasts, so I will only have eggs maybe twice a week
    • No cheese, my favorite is actually with dijon mustard and garlic powder (might sound weird, but if you’re curious I can add it in a future post recipe)
  • Sorry about the bad news, but pizza has a lot of cheese…
    • Make the pizza yourself. You can even get thin flatbread to reduce the bread intake and make your own sauce base, as well as control the amount of cheese.
  • As for ice cream, in general I wouldn’t make it a habit due to the sugar spike and dairy overload. I hardly ever have it. Whenever I do have ice cream I get it in a shop in a cone, because cones are everything.
    • My substitution: I LOVE applesauce. Unsweetened with cinnamon on top. I actually consider this a dessert because I love it so much but this probably isn’t a thing.
  • Yogurt: Another food I limit in consumption. There is also a lot of sugar in yogurts now, so I would recommend getting it unsweetened and adding honey, nuts, or berries to it yourself. We all have time for that.

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The book I rented is called The Clear Skin Diet by Alan C.Logan and Valori Treloar. Given that these authors consist of a certified physician as well as a dermatologist, I found the book to be of high credibility. And it does not promote prescription medication as the #1 solution.

This book is mostly comprised about the knowledge behind skin issues such as acne and inflammation, and the many reasons why these problems arise. The book also covers all of the methods and medication dermatologists recommend much more often than advice on a healthier lifestyle and diet. The main thing to take from this: don’t try to take a pill for everything.

In addition, The Clear Skin Diet goes over ways to improve your sleep, develop a relaxation routine, and focus on your diet and exercise into your daily routine. The combination of these things are full-proof for better looking skin. The issue is sometimes the process takes longer to show results as opposed to a harsh topical a doctor hands to you.

You cannot heal your skin from the outside in.

The Clear Skin Diet touches upon the Japanese diet to make a comparison to America. It’s probably a spoiler which country has better looking skin, right? Right. Japan for the win.

Some reasons why they are winning:

  1. Green tea consumption. Green tea contains phytochemicals that act as natural antioxidants for the skin. They have anti-inflammatory properties. In addition, this type of tea prohibits the production of bad bacteria. *Also: a note for coffee drinkers, green tea has 1/3 of the amount of caffeine than coffee. If you’ve already had your morning jolt and need more energy, green tea would be a great choice. Just don’t drink it before you try to sleep and then blame insomnia (me).
  2.  Ginger- also an anti-inflammatory. This has been used traditionally in Asia for approximately 2,500 years. Incorporating ginger into your diet would be useful, and it also settles your stomach. I carry ginger chews called Gin-Gins (cutest name ever) with me on plane trips when I’m traveling a lot. It also makes sense why ginger ale is a common order on the plane by those who had too much fun the night before…
  3. Fish and seafood over other protein sources like red meat
  4. More fruit and vegetable intake. If you’re a visual person, aim to pick something of each color of the rainbow. If you’re making a stir-fry, get a yellow, green, and red pepper. If you’re making a fruit salad, choose fruits of all colors so the salad looks prettier and you can show everyone afterwards. The idea here is that different colored fruits and vegetables give you different nutrients and vitamins.

Pictured below is a standard dinner I make for myself. Brussel sprouts, teriyaki tofu, onions, and mushrooms. I only use olive oil as a base and I put in garlic and liquid aminos (which I love far more than soy sauce). I often pour this over wild rice or quinoa.

Veggies .jpg5. Less sugar. This is huge for skin, because sugar can increase hormones that stimulates sebum production, which leads to acne and skin issues.

6. Less animal fat, trans fats, vegetable oils

7.  More fiber, anti-oxidants, and omega-3 fatty acids

A key thing to remember is processed foods spike your insulin levels which can also lead to acne and inflammation.

Lastly, on the book note, the end incorporates healthy recipes for reference. When trying to make a change in diet, I recommend renting cook books or going online for ideas. It makes it easier to go to the grocery store with meals in mind.

General grocery shopping tip: Shop the perimeter of the store in majority. The processed foods packed with hidden sugar and bad fats are located in the middle aisles. Abort mission. I took a picture in the grocery store to prove I’m not a poser. It features my blue keds!

Grocery cart.jpg

On a serious note, it’s a huge self-esteem blow when your skin is not looking its best. I wanted this post to inspire those that need solutions to invest into more quality options as opposed to immediately rushing to the dermatologist.

If these above methods do not work and your skin condition is more severe, by all means take necessary measures. Do what work for you. However, at the end of the day, medications are created in a lab. Ingredients matter as well as side effects. Take care of yourself, and look after your long-term health of your skin in priority over the short-term.

I hope this post found you well and provided some useful tips. Skin research has always been a sort of side interest to me, and I wanted to bombard any potential readers with everything I’ve learned!

If you have any questions/comments, feel free to use the comment box below. I’m more than open to giving advice or expanding on any points made above.

Thanks for reading! xx

-Kelly