Skin Health Recipe Book

Holistic Beauty Doc


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Skin Health Recipe Book

An allergen-friendly recipe book with key nutrients to help manage acne and eczema.

This recipe book features important nutrients like omega-3 fats, zinc, antioxidants, and polyphenols to boost skin health. It is a high fiber, low glycemic plan with no added sugars to help manage insulin levels and provides probiotics and prebiotics to support gut health. Eggs, nuts, soy, gluten, and dairy are eliminated in the program as these foods are commonly linked to flare-ups. Sodium is limited to less than two grams per day.

This recipe book was created with the following key considerations:

Allergen-Friendly

Clinical studies indicate that food allergies may play a role in exacerbating eczema in some people. Eggs, nuts, soy, gluten, and dairy are foods that are commonly linked to flare-ups even in those who are not allergic to them. This program avoids these common food allergens and can be used to help identify potential food triggers.

Low Glycemic Foods

A high glycemic diet has been shown to increase insulin release and can worsen acne. Shifting your diet to include high fiber, low glycemic foods can improve glycemic control and acne management. This program uses low glycemic foods, provides up to 45 grams of fiber daily, and is sugar-free.

Omega-3 Fats

Omega-3 fatty acids are known to decrease inflammation. There is evidence that adequate consumption of omega-3 fats and fish oil is associated with an improvement in overall acne severity, especially for individuals with moderate to severe acne. Foods high in omega-3s like salmon and tuna are included daily in this program.

Gut Health

Prebiotics and probiotics are incorporated daily in the plan to bring good bacteria back into the gut and create a synergistic effect. Probiotics found in cultured products are live bacteria that help boost your immune system and fight off bad bacteria. Prebiotics found in certain fruits, vegetables and legumes, support digestive health by feeding the good bacteria. This program provides coconut yogurt paired with fruit or vegetables daily to promote good gut health.

Zinc & Antioxidants

Zinc levels are important in managing both acne and eczema. Low levels of the essential fat-soluble antioxidants vitamins A and E are linked to severe cases of acneand eczema, and vitamin C plays a role in maintaining skin health. Turmeric contains curcumin, an anti-inflammatory agent which acts synergistically with several antibiotics to inhibit the growth of some skin bacteria. This plan provides adequate daily zinc and antioxidants from fruits and vegetables, beef, oats, turmeric, and coconut yogurt.

Recipes Included in this book:

From my kitchen to yours,

Stefanie Juon, ND

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