Rosacea

A condition in which certain facial blood vessels enlarge, giving the cheeks and nose a flushed appearance.

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)

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

• 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)
  

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)

Golden Milk (LC GF VG VT)

Mango Matcha Smoothie (GF VT)

Pomegranate Dandelion Tea (LC GF VG VT)

Blueberry Pineapple Smoothie (GF VT)

Herbal Mango Smoothie (LC GF VG VT)

Mango-Blueberry Smoothie (GF VT)

Super Skin Smoothie (GF VT)

Cranberry-Blueberry Smoothie (GF VT)

Mango Lassi (GF VT)

Mega-Greens Smoothie (GF VT)

MAINS

Adult Ramen (LC GF VG VT)

Buddha Bowl (GF VG VT)

MahiMahi with Cucumber-Dill Sauce (LC GF)

Quinoa Oatmeal (LC GF VG VT)

Sesame Salmon (LC GF KT)

Vegetable Broth (LC GF VG VT)

Asian Broccoli & Rice Bowl (LC GF VG VT)

Chicken Bone Broth (LC GF)

Miso Soup (LC GF VG VT)

Salmon with Avocado Salsa (LC GF)

Spiced Lentil Soup (LC GF VG VT)

Baked Salmon with Dill Sauce (LC GF KT)

Crispy Potato-Crusted Fish (LC GF)

Mujaddara (LC GF VG VT)

Salmon with Red Pepper Sauce (LC GF)

Vegan Mac & Cheese (LC VG VT)

SIDES

Asian Cabbage Salad (LC GF VG VT)

Butternut Squash Risotto (GF VG VT)

Collard Greens (LC GF)

Farro (VG VT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Pesto Vegetables (LC GF VG VT KT)

Roasted Broccoli (LC GF VG VT)

Roasted Carrots (LC GF VG VT)

Steamed Edamame (LC GF VG VT)

Zattar Quinoa Salad (LC GF VG VT)

Avocado Cilantro-Lime Rice (LC GF VG VT)

Caraway Brussels Sprouts (LC GF VG VT KT)

Creamy Kale (LC GF KT VG VT)

Fried Cabbage (LC GF VG VT KT)

Mexican Chopped Salad (LC GF VG VT)

Pilau Rice (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Sauteed Spinach (LC GF KT VG VT)

Vegan Cucumber Canapes (LC GF VG VT)

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

Chinese Peanut Salad (LC GF VG VT)

Dill Vinaigrette Greens (LC GF VG VT KT)

Glazed Carrots (LC GF VG VT)

Miso Slaw (LC GF VG VT)

Quinoa Salad (LC GF VG VT)

Roasted Butternut Squash (LC GF VG VT)

Spinach & Strawberry Salad (LC GF VG VT)

Warm Red Cabbage Salad (LC GF VG VT)