How I Stopped Letting Acne Rule My Life; Or, A Primer on Clearing Inflammation

There was a point eighteen months ago when my acne was so bad that I got facials every three weeks, and had a daily skincare routine that incorporated anywhere from 8-10 products per day. EVERY DAY, people. While my skin started to look slightly better, it was more like icing on a turd, and it got to the point where I could no longer go on pretending that I could just put a ton of stuff on my face and pray the spots away.

I had always struggled with acne, but this was different: not only was I breaking out daily with painful, active whiteheads, I had terrible cystic acne around my chin; Rosacea appeared on my cheeks for the first time in my life; and anytime I was out in the sun a little too long, even though I wore SPF, my face would get little blisters all over.

So, time to figure out the source of the constant face fire.

Hormones! they say. You break out because you have a hormonal imbalance. What they DON'T tell you is how to balance your hormones. Birth control! they say. That will balance you out. Here's a prescription for the rest of your life, don't mind the side effects that could end up being worse than the acne ever was.

("They" being doctor's of course, which--FULL DISCLOSURE--doctors are great! Listen to your physician. And, I just wanted to exercise all other options before popping synthetic hormones). 

Do you know how to balance hormones naturally? Yeah, I didn't either.

Dios mio!

I met initially with a fantastic acupuncturist, Amy P. I also began my foray into studying nutrition. It got obvious that everything I had ever learned simply no longer worked.

For the longest time prior to all this I tried (and failed miserably) to be a vegetarian. I felt I *had* to be one in order to ever succeed and be taken seriously as a yoga teacher (that's another story-Bernadette Birney breaks it down real nice here). As I deepened my knowledge about food as medicine, I learned that the foods I ate on a daily basis were not only the cause of my acne, but actually causing me to operate from a constant state of inflammation. You guessed it! ZITS GALORE.

The main staples of my diet were foods containing gluten, dairy, and soy. These are the top three most inflammatory foods among most people. While there are other foods that are inflammatory, these three are a good starting point if you suspect you are inflamed.

I chose to go 90 days free of these foods. At first I freaked out a little, because it was not uncommon for me to have cereal or bread for breakfast, a sandwich for lunch, and pasta or grains for dinner. I had to rethink and reframe my entire pantry, and expand my cooking repertoire. I was also that annoying person at the restaurant who asks the server 900 questions about the menu. I probably would have given up, but at this point, I was willing to try anything to not feel bummed out every time I looked in a mirror.

Poor Brad!

This might sound crazy, but I noticed a difference within 36 hours. My skin didn't clear that fast, mind you; however, as the days went on I seemed to have fewer and fewer new zits. The immediacy of the results bolstered me greatly as I continued my three month cleanse.

I learned about other things that may cause inflammation. A big one is refined and hydrogenated vegetable oils. Examples of these include:

• canola oil
• soybean oil
• sunflower oil
• cottonseed oil
• safflower oil
• peanut oil
• corn oil
• anything hydrogenated or partially hydrogenated
  
  
  
  

The way these oils are extracted is to put the seed/bean/grain under a tremendous amount of heat. During that process, the oil oxidizes and creates free radicals, which you then ingest when you eat the oils. It doesn't matter how many antioxidants you eat in your food or smear all over your face with fancy products, if your diet is full of these oils, you will probably undo a lot of that good.

So, I started cooking with butter, and animal fats, and coconut oil. Since soy, dairy, and gluten were off limits (for the time being), I filled my plate with high quality sources of animal protein, tons of veggies, and plenty of healthy fats (in addition to what I already mentioned, examples of healthy fats are avocados, nuts and seeds, and fish as often as I could afford it).

My skin continued to clear. People started to notice. I got a cute haircut again and sometimes would just stare at my face, marveling at it's smoothness. It felt really really good.

Acne is one symptom of chronic inflammation. Other signs are indigestion or bloating; acid reflux or heartburn; joint pain and arthritis; itchy skin, or rashes; and allergies. If you experience one or more of these symptoms, you might consider eradicating these foods from your diet to see if you improve.

While I started out very strict, over time I have been able to re-introduce these foods in small amounts without negative side-effects or breakouts. In this process, I have become pretty adept in the kitchen, and these foods are no longer my go-tos. I can now have soy in my chocolate, a slice of pizza every now and again, and my favorite cheese without my skin erupting. And, when I tip a little too far out of balance, I have a bright red reminder the next day that reminds me to up the veggie intake.

Me now*

Not everyone will be able to re-introduce foods they are sensitive to without flaring up the old symptoms. If you are one of these people, instead of focusing on what you CAN'T eat, crowd your plate with all the other delicious and nutritious wonders of the vegetable and animal world. Chances are, it will be worth a life free of chronic pain/acne/room clearing farts. Not to mention that clearing inflammation NOW will probably play a great role in keeping you disease free and healthy for as long as possible.

Let me know what you think! I'd love to hear your questions and comments.

*That's not really me. 

FERMENTATION STATION!!!!

First batch ever!

A few people have asked for my sauerkraut recipe, so here you go.

Fermented foods are one of the best ways to boost immunity. The live cultures help to balance the healthy and not-so-healthy bacteria in your gut, which is a good thing, because it leaves your system less hospitable to bugs. Remember, one of the best gages of optimal health is a healthy gut; incorporating fermented foods into your diet on the regular is a great way to heal and support your entire system. Pill form is one option; if you have time, creating your own ferments at home is easy and fun and you can have your very own fermentation station bubbling away right in your own kitchen. It's a simple way to really feel good about yourself as it's really easy and the results are amazing! Plus, the flavor adds a pop to everything, whether eaten right out of the jar or sprinkled over your salad or sandwich.

In the words of Sandor Ellix Katz, High Priest of all things fermented,

"By eating a variety of live fermented foods, you promote diversity among microbial cultures in your body....Biodiversity is just as important at the micro level. Call it micro-biodiversity. Your body is an ecosystem that can function most effectively when polulated by diverse species of microorganisms. Sure, you can buy 'probiotic' nutritional supplements containing specific selected bacteria that promote healthy digestion. But by fermenting foods and drinks with wild microorganisms present in your home environment, you become more interconnected with the life forces of the world around you. Your environment becomes you, as you invite the microbial populations you share the earth with to enter your diet and your intestinal ecology."

Now if that isn't case enough, I don't know what is...

On to the recipe!!!

Simple Raw Sauerkraut 

What you'll need to start:

• A big bowl
• Quart size mason jars

Ingredients

• One head of cabbage (any color you like)
• Sea Salt (a few tablespoons)
• Water
• I'm not kidding it's that simple*

Instructions:

1. Peel off the outermost leaves of cabbage, and set aside.
2. Cut the head of cabbage into thin strips. Place a third of the lettuce into a large mixing bowl. Add a thin layer of salt. Roll up your sleeves.
3. Begin massaging the cabbage until it begins to soften and water starts to release. After the water is squeezed out, add the second third of cabbage, a thin layer of salt, and get squeezing. Complete with the last third of cabbage and salt. At this point, there will be a small pool of water accumulating at the bottom of the bowl.
4. Grab your mason jars. Usually I need two for one head of cabbage. Put half the cabbage in each jar. Compress the cabbage until it is tightly packed. I usually use a tall shot glass to push it down. You want the water to squeeze out so much so that the cabbage is completely submerged in water. 
5. Take the whole cabbage leaves you had set aside. Place them in the jar so that they completely cover the sauerkraut. At this point you may need to add a bit more filtered water so that the water line is above the cabbage.
6. To keep your sauerkraut compressed, you'll need to place a weight on top of the cabbage. I usually use a shot glass, but find something in your kitchen that fits inside the mason jar. 
7. Place your jars in a dark-ish place, and cover with a cheesecloth or cloth napkin. They need to sit for at least two weeks, and you should check them every day or so to make sure mold doesn't appear. If you do spot mold growth, simply scoop it out ASAP and make sure there is enough water in your jars. It's not a big deal as long as you catch it right away. 
8. After two weeks, your sauerkraut is ready! Close off the jars and keep refrigerated, where it will last for a few months. 

*This is the simplest iteration. You can get super creative as the process is incredibly forgiving. Ideas: shredded carrots, diced jalapeno or garlic, thinly sliced apples, two different colored cabbages...go nuts!

How do you know if you're healthy?

All right, check it.

Being healthy has nothing to do with having rock hard abs or a tight butt.

I mean, exercising/moving your body is of course an integral part of overall wellbeing. But being buff does not automatically equal health.

Running on the treadmill for hours while restricting caloric intake to cram one's body into an image of fitness is not healthy. 

So before you self-flagellate for enjoying dessert last night instead of making it to Zumba class, check out a few measures of optimal health.

SKIN: Your skin is the largest organ in your body. Processing toxins, operating from a state of inflammation, or hormonal imbalances are often at the root of acne and other skincare troubles (exzema, rosacea, etc). It doesn't matter how much junk you put on your face, if things are out of whack inside, your chronic skin condition probably isn't going anywhere. 

Is your skin clear of blemishes? Bright, and luminous? Ladies, can you make it through a menstrual cycle without breaking out? If your answer is "No" to one or more of these questions, there is something out of balance.

SLEEP: How is your quality of sleep? Do you fall asleep easily, sleep through the night, and wake up feeling refreshed? Physical repair happens between the hours of 10PM and 2AM, mental repair happens between 2AM and 6 AM...how often are these processes interrupted? Good sleep also helps offset stress--if you are regularly lying awake in bed, unable to sleep because of the stressors in your life, this is a big sign that something in your life is out of balance.  Sleep is an incredibly vital way to combat these stressors, give you some perspective ("everything seems better in the morning"), and regulate cortisol levels. So yeah, that means getting your ass to bed no later than 10:30 and waking up around 6. Give it a shot for a week and see what shifts.

DIGESTION (I was going to use another "S" word, but I'm not sure if we're quite there yet): This is quite an intricate topic, one that I will probably devote an entire series to, so let's keep it simple for the purpose of this post: When was the last time you were on antibiotics? Do you go one day (or even days) without eliminating? Do you have chronic constipation or diarrhea? Remember, you are what you don't poop!

Healthy digestion and gut function is also the number one way to boost immunity. Forego the flu-shot and eat whole foods (nothing that comes out of a box or package) and see for yourself if you get sick less.

Just eat real food!

I've got something to say (my 'yogic' rant)

I changed the name of my blog.

The change comes after many months of reflection on my place in the greater scheme of my life; both as a yoga teacher and a burgeoning business owner. More than that though-the name change is a reflection of my renewed commitment to my own truth--not some idea of it handed to me by guru or a dietary philosophy or some future concept based on how I've experienced the past that has me completely missing, you guessed it, the present.

The catalyst for all this was the breakdown of the system of yoga I practiced, which occurred around the same time my favorite teacher moved away. I started to seriously unpack my beliefs around what a living a spiritual life actually meant for me, on my own terms, completely free of the shade I was so accustomed to living in under the previous umbrella of "yogic" v "non-yogic."

A new light started to shine.

Something else happened; during this time of breakdown in one realm of my life, I began my official health training with the Chek Institute, growing a new skill and learning that blew my mind. I began to heal myself with food. The immediacy of the results hooked me and it was incredibly empowering to look at myself in the mirror and no longer feel ashamed of my skin; to re balance my hormones without the use of birth control or antibiotics; and to heal my digestion naturally without pills or a crazy cleanse. I began to listen inward, trusting the messages from my body: checking in more easily in times of stress or overwhelm; following my intuition with the food I was consuming; working out and playing hard when called to, while equally honoring the times my body needed rest and quiet. In short, I started to experience the life I had been longing for, that I thought I would find with my yoga practice, but in reality, had been consistently falling short.

It was also the first time I was in the presence of and learning from healthy people with genuine, authentic, dedicated spiritual practices--without one mention of morality. In the yoga world, I was so accustomed to these conversations about whether or not something was or wasn't "yogic." A few examples off the top of my head: eating meat,  drinking alcohol/smoking cigarettes/pot etc; eating organic; one style of yoga v. another; driving a car; flying on a plane, and so on, and so on, and so on. I was attracted to these new people because there was a whole lot less talk, and a lot more action. I saw people living into their own personal truth without any mention of right and wrong, good or bad, should or shouldn't.

It dawned on me: I was sick and tired of yoga. Just the thought of it tilted my eyes back to the top of my skull and had me running for the nearest shot of tequila.

Not MY yoga-the practice that gave me back myself; that made me feel stronger in my body and mind then I ever thought possible; that reconnected me to people and gave me some of the best friends in the world--no, no, that wasn't it. Rather, I found myself alienated from a culture whose breakdown revealed a foundation built on a faux-spirituality and spiritual bypassing that tuned me out out faster than you could say "om."

I don't care if you down a steak after every yoga class or subsist solely on organic raw sprouted almonds harvested lovingly from a biodynamic farm; what interests me is actual reality, not some idea. Do you keep your word, not only to yourself, but to others? Are you able to speak authentically from your own truth, rather than parroting something you've heard a million times or saying what you think people want to hear? Do you stand by your beliefs regardless of ever shifting popular opinion while staying open to a new perspective? Are you living a life that leads you every more closer to your heart and heart's purpose, or are you simply filling it up with as many distractions and to-do's as possible?

I'm officially coming out as a carnivore. No more hiding-this is the real yoga. Expect a lot more tyrannosaurusasana from here on out. I hope to see you on the mat, I promise not to talk your ear off.

Kitchari--

Those of you San Franciscans who spend any amount of time with me during the week have probably either had a taste of or seen me eat a colorful beans-rice-and greens mixture. Those of you who know me well know that it is virtually impossible to open my refrigerator without spying an enormous pot of this lovely concoction on the lower shelf.

I come from Cuban and Italian heritage. The vast amounts of breads, meats, white rice, pasta, sugar, starch, dairy and caffeine we collectively consume is enough to induce a heavy food coma in even the staunchest carnivore. These habits run deep within me, and in my attempts at leading a healthier lifestyle, I have seriously had to reevaluate these penchants. I mean who doesn't love diving head first into that basket of bread at the onset of most restaurant meals? How many of us run directly to our signature pasta dish when we want something quick and satisfying after a long day?

Our culture is not one of healthy eating traditions, or even traditions at all; truthfully, it is incredibly rare that I meet two people with even remotely similar consumption habits. I find that often a good portion of conversations I have, particularly with women, revolve around the food topic: what we ate, or didn't eat, what we ate too much of, what we're trying not to eat, how eating a certain thing made us feel, what we're craving, a fresh resolve to stick to a particular diet, and so on. So many of us have no frame of reference, and if we do, it's more often than not these heavy, hard to digest foods, your typical American comfort foods*.

It is with these thoughts that I offer you a simple recipe I guarantee will not only make you feel better in your body but quench all your cravings and leave you feeling completely satisfied. Kitchari is an Ayurvedically balanced dish; with the proper vegtables it is nutrient and fiber rich, it contributes to proper digestion, and the mixture of brown rice and mung bean make it a complete protein. And, once the beans and rice are cooked, I promise this will not take longer than 10 minutes from stove to tabletop.

Kitchari (click on the links for further information on the health benefits of said spices)

• 1 cup mung bean (similar to lentils; can be found in most natural food stores)
• 2 cups brown rice
• 1 teaspoon turmeric (http://www.healthdiaries.com/eatthis/20-health-benefits-of-turmeric.html)
  
• 1 teaspoon coriander (http://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-coriander.html)
  
• 1 teaspoon cumin (http://www.indepthinfo.com/cumin/health.shtml)
  
• salt, to taste
• A big handful of greens! I usually go for chard but kale, collards, whatever you dig works just fine.
  
• ghee, or olive oil
• Plain yogurt (optional)
  
• 1/2 an avocado (optional)

Mung bean - brown rice preparation:

1. In a large pot, boil 4 1/2 cups of water. Once the water boils, add the mung beans and brown rice. Turn the heat to low, cover the pot, and let simmer for 40 minutes. This yields a nice big pot of beans and rice...usually lasts me about 5 days.

Recipe:

1. Heat oil/ghee (about 2 tablespoons) in a medium frying pan on medium to low heat. Add cumin, coriander, and turmeric. Let the oil and the spices combine until the oil starts to simmer.
2. Throw the beans and rice mixture on top. I use about 1 1/2 cups/serving.
3. Mix well until the mixture is completely coated in spices. Add salt to taste.
   
4. In a separate pan, heat oil/ghee until hot, throw your greens and saute about 1 minute. Don't let them get too soggy! Add a dash of salt.
5. Mix the greens with the beans and rice, take of heat.

Although not necessary, this dish is really augmented by some plain yogurt and chopped avocado mixed in. I never eat it otherwise; it really adds something special to the mix!

What makes this dish extra special is its versatility. This is it's simplest iteration, however; you can combine the basic ingredients with any other vegetables you have on hand: I sometimes add black beans or garbanzo beans to the mix, potatoes are another favorite, or some chopped ginger. This dish is geared toward promoting healthy digestion, so typically one wouldn't add garlic or onions, as this stimulates the digestive track instead of calming it (although I'm sure those additions would taste great!).


*I love me my greasy french fries and cheese pizza as much as the next gal; and there is no way I will ever pass up my dad's meatballs, my mother's picadillo, or absolutely anything my grandfather places before me on the table. Even if you only eat this dish once per week, it is helpful in keeping things a movin. Remember, a varied diet that we incorporate into our daily lives is the first step in moving toward more positive eating habits!