Acne

A skin condition that occurs when hair follicles plug with oil and dead skin cells.

FOODS TO EAT MORE OF

• Fruits: Apples, apricots, berries, cantaloupe, grapes, mangoes, papayas, pears, pumpkins
• Vegetables: Arugula, beets, beet greens, cabbage, carrots, collard greens, cucumbers, kale, onions, romaine lettuce, spinach, squash, turnips, watercress
• Olive oil, garlic, soy products, turmeric
• Seeds (pumpkin, sesame, sunflower, flax)
• Lentils, oats, whole grains, yogurt
• Oily fish (especially salmon, sardines, mackerel, tuna)
• Water and herbal tea (especially spearmint, sarsparilla and dandelion)
• Green superfoods: Blue-green algae, spirulina, chlorella, barley, wheat grass, alfalfa grass

FOOD TO AVOID OR MINIMIZE: 

• Kelp supplements, iodized salt, high doses of vitamin B, refined carbs (white sugar and flour), fried foods, animal fats
• Shellfish, dairy products (except yogurt), oranges, alcohol, sweet sugary drinks (including soda), chocolate, coffee and black tea

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ESSENTIAL OILS
Apply on location, neck, stomach and/or temples

• Bergamot, Carrot, Cedarwood, Chamomile, Clary Sage, Eucalyptus, Frankincense, Geranium, Jasmine, Juniper, Lavender, Lemon, Lemongrass, Marigold/Calendula, Myrrh, Neroli, Orange, Patchouli, Roman Chamomile, Rose, Rosemary, Spikenard, Tea Tree, Vetiver, Yarrow

Facial Steam

• Add a few drops of Lavender, Chamomile, Lemon and/or Marigold/Calendula to a bowl of hot water. Steam face for 5 minutes with towel over your head.

Acne mask

• Mix 1/2 tablespoon green clay, 1/2 tablespoon cornflour, and 1 drop of Chamomile, Lavender, Juniper and Patchouli oils. Mix well and apply to face for 15 minutes. Rinse well.

Face lotion:

• Dilute any combination of the above oils in Almond, Borage Seed or Evening Primrose oil and apply daily.

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HERBAL

• Andrographis, Agrimony, Aloe, Birch, Burdock (root, leaf and seeds), Calendula, Chasteberry (for hormonal acne), Clover (Red), Dandelion (root and leaves), Echinacea, Fennel (seeds), Goldenseal, Japanese Honeysuckle, Lavender, Lemon Balm, Marshmallow, Southernwood, Stinging Nettle, Yellow Dock
• Use Witch Hazel as a toner
• Apply fresh aloe gel daily
• Apply dandelion stem juice at bedtime
  
• Drink 1-2 cups of Burdock Root tea daily
• Yarrow Treatment: Make a tea by using 1/4 cup fresh herb or 1 Tablespoon dried herb and cover with boiling water. Let steep for 5-10 minutes. Strain, cool, and use a cotton ball to apply to entire face or affected area.
  
• Witch Hazel Infusion: Place dried herb in a clean, sealable glass jar and cover completely with witch hazel extract (organic and low-alcohol). Make sure the witch hazel covers the herb by about 2 inches. Cap tightly (if using a metal lid, put a piece of wax paper between the jar and lid before sealing. Shake to blend and add more witch hazel if needed. Place in a cool, dark place and allow to infuse for 2 weeks (shaking daily). Continue to add more witch hazel if the herbs start to poke out. Once finished, strain out the herbs using a cheesecloth (and squeeze thoroughly to get as much of the liquid out as possible). Transfer to a clean, sealable jar and store in the fridge for up to 3 months. Use a cotton ball to apply to entire face or affected area.
• Witch Hazel Tincture: Pack a mason jar 2/3-3/4 full with the herb. Cover completely with vodka (or glycerin if alcohol is not preferred). Make sure none of the herb is uncovered - as it can mold if exposed to air. Store in a cool, dark place for at least 6 weeks before using (shake every 2-3 days). Strain the plant matter out and store in a clean glass jar. Use a cotton ball to apply to entire face or affected area. Should keep for 2-3 years.
  

NATURAL

• Rub the cut side of a raw garlic clove on affected area each evening
• Juice/press 2 garlic cloves and mix with an equal amount of apple cider vinegar and apply to affected area
• Dab pimples with Listerine mouthwash or fresh lemon juice
• Add finely powdered oatmeal to your normal face wash
• Take 1 tablespoon of Flaxseed Oil daily (in the morning). Can take alone or in food/smoothies/etc.​
• Add 1 teaspoon Cream of Tartar to 8oz glass of water or orange juice (or add to smoothies). Drink once daily.
  

• Make a cabbage lotion by blending cabbage leaves and distilled Witch Hazel in a blender/food processor to desired consistency. Apply lotion twice daily.
• Make a lettuce lotion: Boil 3 cups water. Add 1/2 cup lettuce, reduce heat to low and simmer for 15-20 minutes. Drain and use cooled liquid as lotion.
  

SUPPLEMENTS

• Evening Primrose Oil: 500-1,000 mg 3 times daily (1,000 mg Borage Oil once a day can be substituted)
• Flaxseed Oil: 6,000 - 7,000 mg daily (or add to your food!)
• Milk Thistle: 100-300 mg daily
• Turmeric: As directed, or add powder to food!
• Vitamin A(under a doctor's supervision): 10,000 - 300,000 IU/day until healed, no longer than 1 month (pregnant women should not exceed 5,000 IU/day). Some sources say to pair with Vitamin D
• Vitamin B6: 50 mg each morning
• Vitamin C: 1,000 mg twice daily (reduce if it causes diarrhea)
• Vitamin D: 400 IU/daily. Some sources say to pair with Vitamin A
• Zinc/ Copper: 30 mg zinc daily (add 2 mg copper daily when using zinc longer than 1 month)

HOMEOPATHIC

• Hepar Sulfuris 6c: (for large boil-like pimples) 3-4 times daily for up to 10 days (reduce as condition improves)
• Sulfur 6c: 3 times daily for 10-14 days (reduce as condition improves)

MIND-BODY CONNECTION

• Can represent the inability to accept/like yourself
• Blackheads can represent feelings of being dirty and unloved

FOOD MEDICINE 
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.

Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian

BEVERAGES

Apple-Orange Smoothie (GF VG VT)

Blueberry Pineapple Smoothie (GF VT)

Herbal Mango Smoothie (LC GF VG VT)

Mango Pineapple Smoothie (LC GF VG VT)

Sunrise Smoothie (LC GF VG VT)

Barley Water (LC VG VT)

Blueberry-Pomegranate Smoothie (LC GF VT)

Mango Lassi (GF VT)

Mango-Blueberry Smoothie (GF VT)

Super Skin Smoothie (GF VT)

Basic Fruit Smoothie (LC GF VG VT)

Green Smoothie (LC GF VT)

Mango Matcha Smoothie (GF VT)

Pomegranate Dandelion Tea (LC GF VG VT)

MAINS

Asian Broccoli & Rice Bowl (LC GF VG VT)

Cornmeal & Pecan Crusted Fish (LC)

MahiMahi with Cucumber-Dill Sauce (LC GF)

Salmon with Avocado Salsa (LC GF)

Sesame Salmon (LC GF KT)

Baked Salmon with Dill Sauce (LC GF KT)

Edamame Rice Bowl (LC GF VG VT)

Mujaddara (LC GF VG VT)

Salmon with Mustard Sauce (LC GF KT)

Spiced Lentil Soup (LC GF VG VT)

Buddha Bowl (GF VG VT)

Ham & Collards Soup (LC GF)

Quinoa Oatmeal (LC GF VG VT)

Salmon with Red Pepper Sauce (LC GF)

SIDES

Asian Cabbage Salad (LC GF VG VT)

Chinese Peanut Salad (LC GF VG VT)

Dill Vinaigrette Greens (LC GF VG VT KT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Pesto Vegetables (LC GF VG VT KT)

Roasted Brussels Sprouts (LC GF VG VT)

Sauteed Spinach (LC GF KT VG VT)

Warm Red Cabbage Salad (LC GF VG VT)

Brown Rice Pilaf with Saffron and Ginger (LC GF VG VT)

Collard Greens (LC GF)

Farro (VG VT)

Mexican Chopped Salad (LC GF VG VT)

Pilau Rice (LC GF VG VT)

Roasted Butternut Squash (LC GF VG VT)

Steamed Edamame (LC GF VG VT)

Zattar Quinoa Salad (LC GF VG VT)

Butternut Squash Risotto (GF VG VT)

Creamy Kale (LC GF KT VG VT)

Glazed Carrots (LC GF VG VT)

Miso Slaw (LC GF VG VT)

Quinoa Salad (LC GF VG VT)

Roasted Carrots (LC GF VG VT)

Vegan Cucumber Canapes (LC GF VG VT)