Rosacea
A condition in which certain facial blood vessels enlarge, giving the cheeks and nose a flushed appearance.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
SUPPLEMENTS & HOMEOPATHIC
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/SNACKS
FOODS TO EAT MORE OF
- Fruits: apples apricots, berries, cantaloupe, grapes, mangoes, papayas, pears, pumpkin
- Vegetables: arugula, beets (including green tops), broccoli, cabbage, carrots, collard greens, cucumbers, kale, romaine lettuce, spinach, squash, watercress
- Olive oil, soy products, seeds (especially flax, pumpkin, sesame, sunflower)
- Lentils, fish (especially salmon, sardines, mackerel, tuna), oats, sea herbs, spirulina, whole grains, yogurt
FOODS TO AVOID OR MINIMIZE
- Excessive salt/sugar
- Red meat, shellfish, dairy products (except yogurt), oranges, chocolate, refined flour
- Coffee, black tea, soda, alcohol
ESSENTIAL OILS
- Lavender, orange, sandalwood (on location, or add to cleansers, creams, and toners)
NATURAL/HERBAL
- Burdock (root, leaf, seeds), calendula, chickweed, dandelion (root & leaf), echinacea, evening primrose oil, fennel seeds, German chamomile, lemon balm, licorice, red clover flower, stinging nettle, turmeric, yellow dock
- To soothe inflamed skin, splash with strong chamomile and calendula tea (2 cups very hot water over 1 Tablespoon of each herb (or 3 teabags of either/or), let sit - covered - for 20 minutes, then strain and cool).
SUPPLEMENTS & HOMEOPATHIC
- Essential Fatty Acids: 1,000 mg evening primrose oil 3 times daily; 1 Tablespoon (14 grams) flaxseed oil daily (or use 1,000 mg borage oil daily for primrose oil)
- Riboflavin: 50 mg daily in addition to that in B complex (above) - also called vitamin B2 - may darken the urine
- Vitamin A: 25,000 IU daily for 2 months, then 15,000 IU daily (pregnant women should not exceed 5,000 IU daily)
- Vitamin B Complex: 1 pill each morning with food (look for B-50 complex with 50 mcg vitamin B12 and biotin, 400 mcg folic acid, and 50 mg all other B vitamins)
- Vitamin B12: 1,000 mcg daily in addition to that in B complex (above) - take sublingual form, always take with 400 mcg folic acid such as in vitamin B complex
- Vitamin C: 1,000 mg 3 times daily (reduce if it causes diarrhea)
- Zinc/ Copper: 30 mg zinc (add 2 mg copper daily if using zinc longer than 1 month)
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
- Banana-Blueberry Smoothie GF VT
- Blueberry Pineapple Smoothie GF VT
- Cranberry-Blueberry Smoothie GF VT
- Golden Milk LC GF VG VT
- Herbal Mango Smoothie LC GF VG VT
- Mango Lassi GF VT
- Mango Matcha Smoothie GF VT
- Mango-Blueberry Smoothie GF VT
- Mega-Greens Smoothie GF VT
- Pomegranate Dandelion Tea LC GF VG VT
- Super Skin Smoothie GF VT
MEALS
- Adult Ramen LC GF VG VT
- Asian Broccoli & Rice Bowl LC GF VG VT
- Baked Salmon with Dill Sauce LC GF KT
- Buddha Bowl GF VG VT
- Chicken Bone Broth LC GF
- Crispy Potato-Crusted Fish LC GF
- Ham & Collards Soup LC GF
- MahiMahi with Cucumber-Dill Sauce LC GF
- Miso Soup LC GF VG VT
- Mujaddara LC GF VG VT
- Quinoa Oatmeal LC GF VG VT
- Salmon with Avocado Salsa LC GF
- Salmon with Red Pepper Sauce LC GF
- Sesame Salmon LC GF KT
- Spiced Lentil Soup LC GF VG VT
- Vegan Mac & Cheese LC VG VT
- Vegetable Broth LC GF VG VT
SIDES/SALADS/SNACKS
- Asian Cabbage Salad LC GF VG VT
- Avocado Cilantro-Lime Rice LC GF VG VT
- Brown Rice Pilaf with Saffron and Ginger LC GF VG VT
- Butternut Squash Risotto GF VG VT
- Caraway Brussels Sprouts LC GF VG VT KT
- 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
- Fried Cabbage LC GF VG VT KT
- 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 Broccoli 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
- Spinach & Strawberry Salad LC GF VG VT
- Steamed Edamame LC GF VG VT
- Vegan Cucumber Canapes LC GF VG VT
- Warm Red Cabbage Salad LC GF VG VT