Managing autoimmunity through food, mindfulness, functional medicine, and lifestyle.
Sunday, January 29, 2012
Beauty and Personal Care: My Favorites
Today, I'm going to write about one of my favorite things: SKIN CARE (Men, don't be scared off by the somewhat girly nature of this post- you might find some useful products.)
I have to admit I'm a skin care junkie. My guilty pleasure is reading beauty forums and blogs and learning about the latest products and gadgets that people are using to keep themselves looking good. I have a "wandering eye" when it comes to new products (maybe I should've been a beauty blogger instead!)
Beauty junky tendencies aside, my somewhat frugal nature reigns me in and keeps me from blowing all my cash on skin care. I'll still spend money on a good product, but I like to balance it out with things that work and don't cost a lot. I also concoct some of my skin care myself. I like a "high/low" mix of skin care. Now that I've settled into a consistent product routine and am getting results that I like, I'm going to go ahead and share my favorites.
Preface: My skin has always had issues. When I was younger, it was oily and congested and I'd get cysts that left purple marks that took forever to fade. Now that I'm in my mid 30's, it's not as oily and I'm not getting cysts anymore (thank you, Primal diet!) but I've seen changes in texture and some fine lines are showing up, so my main issues now are the first signs of aging and dehydration and I still deal with congested skin.
I do occasionally get very minor breakouts, but they're so much easier to deal with and heal much faster. Overall, I'm way happier with my skin than I've ever been and I can get away with less makeup than ever.
I have pretty strict criteria as far as ingredients go. I don't like synthetic crap and I don't like artificial perfumes. So, here are my favorite natural and effective products:
Cleanser:
Even though I have slightly combo skin that gets congested, it also gets very dehydrated, so I can't stand it getting dried out when I wash it. Red Flower Lymphatic Phytopower Sea Cleanser and Mask solved that problem! This stuff rocks when your skin is all dried out in the winter (or when you have over-chlorinated water like I do!) You can use it as a cleanser or a moisturizing mask. It's pricey, but it's also a huge bottle, so, per ounce, the price is actually reasonable for such a great product.
I used to despise bar soap for my face until I tried NCN Pro Rhassoul Cleansing Bar. It was getting rave reviews on my favorite forum. It's very gentle and leaves skin feeling soft and not dry, yet it also helps clear breakouts. I buy a couple and keep one in the shower to use for my whole body.
A few times a week, I like to do a deep cleanse using a variation on the Oil Cleansing Method. I first learned about the OCM from a friend who found that massaging her face with oil and then steaming it with a hot wash cloth cleared her skin up like nothing else could.
My variation, which is less drying and more skin softening, consists of a mix of raw honey (I like the solid, opaque kind) and castor oil (about a 1:4 ratio of honey to castor oil). It sounds odd, but it'll take makeup off (remove any eye makeup first, though) and pull gunk out of your pores. Massage the mix into your skin and use a tapping motion to help draw out impurities, then steam with a hot wash cloth and wipe clean.
Toner:
I'm old fashioned when it comes to toner. I like Humphrey's Witch Hazel. It's very soothing and super cheap. I like Humphrey's much better than Thayer's (the other classic witch hazel brand), which has an odd foamy quality to it.
I like to add a little rosewater to it and if you have very dry skin, a few drops of glycerin can adjust the astringency. You can also add a few drops of essential oils if you like, especially if you don't care for the refreshing/medicinal smell of witch hazel (which I happen to like). Guys, this is great as an aftershave to soothe razor burn.
Teas like green tea or chamomile tea also make great toners for sensitive skin.
Moisturizer:
For my moisturizer, I like extra virgin avocado oil. There are lots of great oils and different oils work for different skin types but avocado really stands out for me. Once it sinks in, it's not greasy and it does a wonderful job of hydrating and plumping fine lines while preventing oiliness (so, it's good for dry, combo AND oily/acne prone skin), it calms redness and it's very rich in collagen promoting nutrients. It also has a certain degree of natural sunscreen properties. You can read about the unique and wonderful benefits of avocado oil HERE.
Olivado is my favorite brand by far (it has the finest texture). The key to using oils as facial moisturizers is to make an emulsion: put a few drops of oil in your palm and add a little water (or toner) and mix. Then, massage into damp skin. This makes all the difference in oil absorption and helps skin to retain moisture.
If you want a more luxurious face oil option, Red Flower Essential Omega Fresh Berry Oil is great. It smells divine and is loaded with antioxidants (it also contains my beloved avocado oil). A little goes a long way, so again, it's pricey but it's going to last you forever (I end up using it on my neck, arms and décolletage just to use it all up!)
Several nights a week, I use NCN Pro All Trans-Retinol (I use the 2%). This is the main anti-aging component of my skin care routine. Retinol, a Vitamin A derivative, is one of those great, proven ingredients that builds collagen over time and it can really help keep the skin clear, but it can also cause dryness and flaking and it realistically takes at least 6 months to start seeing major benefits.
It's not as potent as the stronger retinoid class of products like Retin-A/Tretinoin, but that's fine with me, since I get flaky enough with retinol. This formula, however, is magical. I don't get flaky, it seems to calm my skin and heal any little breakouts in record time (as well as the marks they leave behind) and it is gentle enough to use around my eyes. It has also faded an annoying patch of melasma on my forehead and my forehead lines are lessened. My skin has vastly improved since I added this product a few months ago.
For my eye cream, I like something to help with puffiness (my upper lids get puffy overnight) and I'm really liking Skin Apotheke's Rejuvenating Eye Creme. It's light and really does help prevent overnight puffiness. I only recently started using it, so it's too early to tell if it will do anything for the dark under eye circles I'm blessed with (one of the side effects of having fair, thin skin).
Exfoliation/Masks/Treatments:
I try not to over exfoliate, since, for me, it leads to overly sensitive skin. I use my Clarisonic Mia about every other day when I'm cleansing at night. It really is a nifty gadget and worth asking for if you have a birthday coming up;)
Microfiber washcloths are also great for exfoliating. Just don't get too rough with them.
Once a week, I like to smear canned pumpkin on my face and let it sit about 10 minutes. Pumpkin enzyme are wonderful exfoliants and will leave your skin looking healthy and glowing. I think it helps if you keep the pumpkin moist as it's on your face. If you have very sensitive skin, start with only a few minutes to test it out.
Raw Honey makes a good healing/soothing mask or spot treatment if you have a blemish you've picked at (naughty!) or irritated area.
My favorite clay mask is a 50/50 mix of matcha (green tea powder) and illite (sea clay). It's actually the same recipe as a rather expensive organic skin care brand's clay mask, which I won't name. Mix with water and rinse it off once it's dry. It's anti-inflammatory, cleans the pores, heals blemishes and irritation, stimulates circulation and mildly exfoliates. It's much less drying than straight clay masks are. I promise you will love it!
For the occasional blemish (also razor bumps) I love Nelson Bach Pure And Clear Acne Gel. It's effective and non-drying and smells good (like tea tree oil but without the drying side effects).
Sunscreen:
I'm not afraid of the sun, but I also acknowledge that sun exposure accelerates skin aging and pigmentation and I want to keep my face as young and un-sun spotty as possible. Sunscreen is also required if you're using retinol/retinoids. I don't use it on my body unless I'm going to be outside for a long time- even though diet and Vitamin D supplementation has helped my skin to tolerate a LOT more sun, I'm still fair and can still burn.
It's taken me years to find a natural zinc sunscreen that didn't feel greasy on my face or break me out and wasn't ghostly white. I finally found some that I'm very happy with. I'm a big fan of Eco Logical sunscreens.
They make a facial formula that is light and totally not greasy (great for oily skin!) and even the more moisturizing body version doesn't break me out. If you have darker tone of skin, you might want to add a drop of foundation to these because they might be a just a little white on dark skin.
I'm also a fan of Pratima Neem Vetiver Sunscreen for my face, especially in the winter, when I want something moisturizing but light and not greasy. It smells lovely- like woodsy vetiver. Pratima makes a rose facial sunscreen, but it contains wheat germ oil (I'm gluten intolerant) and the neem vetiver is a much better price/ounce.
Body/Hand Moisturizer:
Again, avocado oil is my main staple here because of its great moisture retention properties (it makes skin very silky). But when I want to splurge, I like John Masters Blood Orange Vanilla Body Milk. It smells ridiculously yummy.
For hand cream, I like Weleda Pomegranate Hand Cream. It smells like sangria (people always ask me what that good smell is when I put it on) and it has the perfect texture that really stays on for awhile.
Hair Care:
I'm very low maintenance (i.e. lazy) when it comes to my hair. I wash my medium/fine oily hair every other day and I usually don't use styling products. For shampoo, my two favorites are Biotene H-24 (it makes my hair super shiny and isn't drying) and Max Green Alchemy shampoo (great for scalp conditions and also makes my hair shiny).
I usually wash only my oily roots to avoid over drying my ends, but when I do condition, I love Max Green Alchemy conditioner. It's so helpful for winter dry scalp and it doesn't make my hair go flat.
About every other week, I like to do an apple cider vinegar rinse. I combine 1 part ACV to 3 parts water and use it after shapooing (I let it sit in my hair a few minutes before rinsing). Make sure to use raw, unfiltered vinegar. The regular grocery store kind is too harsh.
To keep my scalp less oily between washings, I use some pure silk powder on it after it first dries (I also use this as my face powder). It really works! I do have to rub it in well, since I have dark hair and the powder is white.
Deodorant:
This is another one of those things that took me years to find a decent natural version. Trust me- I've tried them all (I worked in a health food store for a decade, after all;) The MOTHER of all natural deodorants is Dr. Mist. I shower every other day and I STILL smell good on day 2 with this stuff! [Edit: Seriously, this stuff works. Check out the testimonials- it's popular with the body odor support group crowd. If it works for them, I promise it'll work for you! It also heals skin issues.]
But, because I have to order Dr. Mist, I usually use my number 2 favorite: fresh lemon juice. Yes, you heard me right. It doesn't have quite the 2 day lasting power of Dr. Mist, but it lasts all day, even on hot days and through workouts. And it's cheap! So, if you've given up on natural deodorants, give these a try.
Dental Care:
I use Trader Joe's fluoride-free fennel toothpaste, which is sodium laurel sulfate free (SLS can contribute to canker sores and mouth ulcers).
I also like food grade diatomaceous earth as a tooth powder. It gets your teeth super clean. You can find it at garden and animal feed stores (just make sure it's "food grade").
Once a week or so, to whiten my teeth (I drink a lot of tea, which stains), I use Eco-Dent Extra Bright tooth powder mixed with hydrogen peroxide. I brush and then leave it in my mouth for a few minutes to do its thing. Totally works.
Lip Care:
My long-time staple lip balm is Weleda Everon. I love the rose vanilla scent. In the winter when my lips get chapped, I've found that Honey Gardens Propolis Salve is great. It has a very different texture than typical greasy salves. I also use it on my cuticles.
I've recently become a fan of Burt's Bees new(ish) tinted lip balms. Though they're not as moisturizing as I'd like, the colors are super pretty and low-key. I like Rose, which is a happy, sheer rosy pink, and Red Dahlia, which is a "your lips but better" sheer dark rose.
So, there you have it: my favorite products.
If you noticed a lot of links to iherb.com it's because I do a lot of my shopping there (such great prices and shipping rates!) and it's also great for international shipping and my blog gets a lot of international traffic. If you've never shopped at iherb before and are inclined to do so, use my referral code to save $5 off your first order: HAZ439.
I hope you enjoyed this information. Maybe you'll find some new favorites of your own:)
-Erin
Saturday, December 31, 2011
Salmon Cakes For Lazy Cooks
I try to eat fish a few times a week and, a lot of the time, that fish is salmon. Sometimes I get tired of salmon. I like it but it can get old pretty fast. We all know that everything tastes better fried, right? That definitely includes salmon.
I also get really lazy about cooking. Just because I can cook doesn't mean I feel like actually doing it. Right now, I'm going through a lazy period when it comes to preparing food. It was a relief to know exactly what I was going to make for dinner tonight and to know that I happened to have all the ingredients on hand. It was also great to use the new splatter screen I got for Christmas to keep the frying grease from getting all over the stove. Everyone needs one of these!!
So, this recipe addresses both issues: laziness in the kitchen and making salmon appealing when you're kind of tired of it. It also addresses eating fish with the nutritious bones still in it (I promise that you won't notice the bones.)
AND, it also addresses using an ingredient that I always keep in my pantry (I stock up on canned fish. If some disaster hits and I have to live off the non-perishables in my stash, my serum omega 3 levels are going to exponentially increase;)
So, are you ready for an easy, tasty, inexpensive, nutrient dense (one of these has about 16 grams of protein + omega 3 and calcium) entree? Here you go! You're welcome:)
Salmon Cakes (makes 6 3.5" patties)
1 15 oz. can wild Alaskan salmon with bones, drained (I love Trader Joe's).
2 eggs
2 TB minced fresh parsley
2 TB finely sliced green onions
1/2 tsp. sea salt
A sprinkle of granulated garlic to taste
Other herbs/seasonings to taste (I like Trader Joe's 21 Seasoning Salute)
Optional: if the mixture is too wet, a spoonful or two of almond flour can be added.
Fat/oil for frying (I use Spectrum Organics Shortening made from sustainably grown palm oil. Don't you dare use polyunsaturated veggie oil!!)
Mix all the ingredients well and form into 6 patties (or 8 small ones) and fry in a generous amount of oil until golden and crispy on each side.
Serving Suggestions
Top with:
-sour cream mixed with horseradish
-diced avocado
-homemade aioli
Enjoy! I'll see you all in the NEW YEAR!!
-Erin
Tuesday, November 22, 2011
Winter Wellness
Kiyoshi Saito "Winter in Aizu" (2), 1970 woodcut
Kalamazoo Institute of Arts collection
It's a little ironic that I've been procrastinating on this post because I've been sick, but there you have it.
I've figured out how to prevent colds and flus, but not adenovirus. I had the exact same strep-like symptoms and sickness after my stress-filled summer vacation/adrenal fatigue extravaganza and the measures I took then also didn't work, just like this time, so I haven't yet cracked that code (believe me, if I do, I'll be letting everyone in the world know.)
On to the things that DO work consistently for me...
Prevention:
Ideally, you want to get your immune system to be strong enough to resist pathogens in the first place and one of the best herbs for accomplishing that is:
Astragalus
In my supplement retail days, when staying well was an uphill battle due to the sheer volume of contact with sick people coming in to get supplements for their colds/flus, I learned the value of astragalus. It drastically cut down on how much I got sick.
Astragalus is a major herb used in Traditional Chinese Medicine and is well researched with known antiviral and immunostimulatory properties. It can be used continuously to help build the immune system (although it's good to give any long-term herb use a short break periodically for a week after about 6 weeks of continuous use. Some herbalists recommend 6 days on/1 day off.)
I like Gaia Herbs liquid astragalus, but there are many quality brands on the market. Just don't get your herbs from a drugstore or grocery store (most of those brands use cheap ingredients)
When using astragalus, if you do get sick, it's best to temporarily discontinue taking it during the acute stage of an illness.
Caution: those with autoimmune diseases may want to avoid astragalus (I no longer use it after being diagnosed with Hashimoto's).
Influenzinum
Ok, any homeopathy skeptics can skip this one. It's homeopathically prepared influenza virus. However, I'm including Influenzinum because, since taking it prophylactically, I haven't had the flu in close to a decade. Not even a chill. I don't think that's due to a placebo effect (the flu is no respector of placebo affects and I'm not very susceptible to placebos anyway). My husband also has not had a flu in years since he started taking it. Two for two!
Consider it a natural alternative to the flu shot (note on flu shots: the virus often mutates by the time the shots are available, rendering them useless. Another issue with flu shots is potential flu-like symptoms).
You can use Influenzinum by itself, but I've found it also works fine in combination flu formulas. Most homeopathic flu combo formulas include it (just read the ingredients list). I take it once a week for the duration of the season.
Acute Symptoms:
Gaia Quick Defense
This is probably the mother of all echinacea products. You may have heard about the mixed results echinacea studies have produced and there's a good reason for that. Specific parts of the plant must be used and specific varieties of the plant are more active than others. So, the KIND of echinacea absolutely makes all the difference. In fact, I used to think that echinacea didn't work well for me until I tried Gaia's.
Gaia knows their echinacea and has been involved in echinacea research and received a grant to study it from the National Institutes of Health.
Quick Defense has been very reliable in keeping me from getting colds when I get that first tingling in my nose that I know will turn into a head cold if I leave it untreated. It's meant to be taken every few hours for the first couple of days. It's important to take it according to directions- frequent dosing is key (really, with any remedy during the early stage).
Yin Chiao
Yin Chiao is a classic Chinese herbal formula for when you feel the first signs of a cold or flu coming on. It's appropriate for symptoms like that first tickle in the throat, the stiff neck when you're coming down with something or that first weird sneeze where you know something's up (I've found that it's really good to learn to identify early illness symptoms because the sooner you treat it, the better off you'll be!)
Yin Chiao is also great for seasonal and weather changes that trigger colds. I've noticed that I'm more susceptible to getting sick after sudden temperature changes and especially after being out in damp, windy weather (Chinese medicine calls these "invading evils";-) You can take Yin Chiao to lessen the severity of and get over a cold or flu faster.
I like Planetary Formulas Yin Chiao.
Another option that is similar to Yin Chiao is Cold Snap.
Ferrum Phos. 6X
Again, homeopathy skeptics move along! Ferrum Phos.6X is a handy remedy to have on hand for any early inflammatory symptoms such as fevers, inflamed/tingly sinuses and mild aches. It's very safe for children, including babies and toddlers. I keep it in my purse (it's very portable!) in case I start to feel something when I'm out and don't have access to my arsenal.
Elderberry
Elderberry syrup is a popular flu remedy (and elderberry has a lot of research behind it). In my experience, the best elderberry product on the market is New Chapter Immunity Take Care lozenges. Influenza is an "envelope virus" and this particular elderberry product has been proven effective against influenza and envelope viruses. I can't find the data sheet on it, but I have actually seen the study data with my own eyes.
Here's a product PDF with a little more info.
To Ease Your Suffering:
Honey Loquat Syrup
Honey Loquat Syrup is a godsend when you have a sore throat or a nasty cough (in fact, it's really helped me get through this adenovirus). I like that you can take it by the spoonful or add hot water to make a tea. Unlike over the counter cough syrups from the drugstore, it has a pleasant flavor and no artificial flavors or colors.
Enzymedica Mucostop
Mucostop is a systemic enzyme that breaks down mucus when taken on an empty stomach. I don't usually have it on hand, but when I've taken it, it's definitely made a difference with the amount of sinus drainage during head colds.
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I've included product links to iHerb.com because I do most of my supplement shopping there. They have a great selection and good prices (as well as cheap international shipping). If you're interested in placing an order with them, here's a little treat for you: you can use my referral code HAZ439 for $5 off your first order!
Other useful things...
Earth Clinic is a great resource for home remedies, with feedback on each remedy. Maybe that apple cider vinegar will do the trick for your sore throat. Or maybe hydrogen peroxide will ward off the sniffles when dropped in your ears (I swear this seems to work!)
Get your sleep! Lack of sleep is one thing that totally sends my immune system downhill fast.
Wear that hat and scarf. Your mom (or grandma) was right. Keeping your head and ears covered helps keep you well. And keep that neck covered too. Protect yourself from those "invading evils".
Lay off the sugar. It may be suppressing your immune system.
I hope you all have a healthy, sickness-free winter!
-Erin
Wednesday, November 2, 2011
Exciting Changes and New Horizons!
What a great autumn it's been! I've been enjoying the gorgeous, clear weather and bright colors here Nashville. Now that I have more energy since I started working on my adrenal health, I've been outside walking and hiking a lot, including up in the Blue Ridge Mountains during a trip to Asheville, NC a few weekends ago (that's where I took the above picture). Asheville is the easiest place to find gluten-free/organic/local/Primal/Paleo food. I had a ball eating out! The highlight was Zambra, where hubby, friend and I stuffed our faces with wonderful tapas. I returned from Asheville feeling renewed and inspired.
I don't usually blog about my personal life, but I have something exciting to announce. After two and a half years, as of this week I am no longer a neurofeedback technician. I am transitioning into a full-time perfumer/aromatics consultant! I'll be working from home and I'm already working on several projects that I've been commissioned to do. I plan on developing retail products in the future and I will definitely let you know when that happens.
It's quite a change, going from pasting EEG electrodes to client's scalps, sitting in front of a computer, running neurofeedback brain-training programs and looking at brainwave graphs, to sitting at home, surrounded by perfume materials. It was a great experience working with people's brainwaves for the last few years but I'm ready for a change.
A number of years ago, I became interested in perfume making. I have a very sensitive nose and it occurred to me to take advantage my olfactory prowess and so I studied natural classical perfumery. I mostly stuck to making perfumes for myself and sometimes for others, but I've wanted to utilize these skills professionally. As a long-time frustrated creative type, I'm really enthused to be doing something creative and right-brained and not health/wellness related for a living (this blog fulfills that need;-)
I'm already taking advantage of my new found routine by getting outside more, walking a lot more (several times/day) and doing longer qigong sessions. It's also nice to be able to listen to music while I work. It really feels like a whole new life is beginning!
I'll be doing a proper post soon. I promise.
-Erin
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