Acne
A skin condition that occurs when hair follicles plug with oil and dead skin cells.
FOODS TO EAT MORE OF
FOOD TO AVOID OR MINIMIZE:
ESSENTIAL OILS
Apply on location, neck, stomach and/or temples
Facial Steam
Acne mask
Face lotion:
NATURAL/HERBAL
SUPPLEMENTS/HOMEOPATHIC
MIND-BODY CONNECTION
RECIPES/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:
MEALS:
SIDES/SALADS
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
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.
NATURAL/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
- 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.
- 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.
- 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/HOMEOPATHIC
- 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!)
- Hepar Sulfuris 6c: (for large boil-like pimples) 3-4 times daily for up to 10 days (reduce as condition improves)
- Milk Thistle: 100-300 mg daily
- Sulfur 6c: 3 times daily for 10-14 days (reduce as condition improves)
- 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)
MIND-BODY CONNECTION
- Can represent the inability to accept/like yourself
- Blackheads can represent feelings of being dirty and unloved
RECIPES/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
- Basic Fruit Smoothie LC GF VG VT
- Blueberry Pineapple Smoothie GF VT
- Blueberry-Pomegranate Smoothie LC GF VT
- Green Smoothie LC GF VT
- Herbal Mango Smoothie LC GF VG VT
- Mango Lassi GF VT
- Mango Matcha Smoothie GF VT
- Mango Pineapple Smoothie LC GF VG VT
- Mango-Blueberry Smoothie GF VT
- Pomegranate Dandelion Tea LC GF VG VT
- Sunrise Smoothie LC GF VG VT
- Super Skin Smoothie GF VT
MEALS:
- Asian Broccoli & Rice Bowl LC GF VG VT
- Baked Salmon with Dill Sauce LC GF KT
- Buddha Bowl GF VG VT
- Cornmeal & Pecan Crusted Fish LC
- Edamame Rice Bowl LC GF VG VT
- Ham & Collards Soup LC GF
- MahiMahi with Cucumber-Dill Sauce LC GF
- Mujaddara LC GF VG VT
- Quinoa Oatmeal LC GF VG VT
- Salmon with Avocado Salsa LC GF
- Salmon with Mustard Sauce LC GF KT
- Salmon with Red Pepper Sauce LC GF
- Sesame Salmon LC GF KT
- Spiced Lentil Soup LC GF VG VT
SIDES/SALADS
- Asian Cabbage Salad LC GF VG VT
- Brown Rice Pilaf with Saffron and Ginger LC GF VG VT
- Butternut Squash Risotto GF VG VT
- Chinese Peanut Salad LC GF VG VT
- Collard Greens LC GF
- Creamy Kale LC GF KT VG VT
- Dill Vinaigrette Greens LC GF VG VT KT
- Farro VG VT
- Glazed Carrots LC GF VG VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Pesto Vegetables LC GF VG VT KT
- Pilau Rice LC GF VG VT
- Quinoa Salad LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Butternut Squash LC GF VG VT
- Roasted Carrots LC GF VG VT
- Sauteed Spinach LC GF KT VG VT
- Steamed Edamame LC GF VG VT
- Vegan Cucumber Canapes LC GF VG VT
- Warm Red Cabbage Salad LC GF VG VT