Coach Alicia Fong

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Health tip for week May 29th

Grain-Free Diets Can Clear Up Your Acne FOR GOOD!

We all have acne problems sometime in our lives, but for some people, it is chronic and has become a painful part of their lives.


More proof is continuing to emerge that the root cause of acne is not bacteria or genetics, but environmental factors—particularly your DIET. Solid evidence exists proving that diets high in sugar and refined carbohydrates are the primary CAUSE of acne.

Second cause and another major factor is STRESS.

We now know that a low-grain or no-grain diet will very likely clear up your skin, permanently! Antibiotics are unnecessary because correcting your diet creates an internal environment that does not ALLOW bacterial overgrowth to occur.


Not all carbohydrates are created equal. Carbohydrates can be categorized into the following types:

  • Simple carbohydrates are sugars, such as those found in candy, soda, and baked goods. Your best bet is to strictly limit those in your diet—working toward eliminating them completely. Be especially careful to avoid all high fructose corn syrup, which is a major component of sodas and processed foods.
  • Complex carbohydrates are found in natural whole foods such as beans, nuts, whole grains, and vegetables. Although beans, nuts and grains contain more nutritive value than simple carbohydrates, you will need to limit them if acne is a problem for you.

Your body “prefers” the complex carbs found in vegetables to the complex carbs found in grains, because your body handles their digestion differently. Vegetable-carbs are slow to break down into simple sugars, with minimal insulin impact, whereas digestion of grain-carbs raises your insulin and insulin-like growth factor (IGF-1).

Higher IGF-1 levels can lead to increased male hormones, which cause your pores to secrete more sebum, a greasy substance that traps acne-promoting bacteria. IGF-1 also causes skin cells (known as keratinocytes) to multiply, a process associated with acne.

This is why most grains should be avoided if you have acne issues.

In a 2007 study published in the American Journal of Clinical Nutrition, young men (ages 15 to 25) with acne problems were placed on low-glycemic diets for 12 weeks, showing significant improvements in acne and insulin sensitivity.

Simply eliminating grains, sugars (particularly fructose), cereals, potatoes, corn, rice, pasta, processed foods, etc., radically improves acne for most people. Fruit contains a fair amount of fructose, so it should be consumed in very limited quantities if you are predisposed to acne. And fruit juices should be strictly avoided since the sugar is very concentrated in them. (Vegetable juices are great, though, especially green juices.)


Remember, gluten is usually found in wheat and other grains which may be contributing to your acne symptoms if you have a gluten intolerance, which many people do. This is a separate issue from the insulin effects already discussed. Gluten is a prime suspect if you have rosacea, a growing problem, especially for Baby Boomers.

According to The Gluten Free Diet: “A person who is gluten intolerant cannot digest gluten, so the body will not recognize it when it is eaten and therefore treats it as a foreign body when trying to digest it. Because the body of a gluten intolerant person cannot process gluten properly, the small intestines become damaged slowly over time causing digestive issues. The gluten intolerance can produce other symptoms and push the toxins through the skin such as acne.”

Since gluten sensitivity is so pervasive anyway it would make loads of sense to try a gluten-free diet for one month and see if your acne or any other health symptoms improve. This shouldn’t be too difficult if you are already implementing a low-grain or no-grain diet, which minimizes sources of gluten.


What you put on your skin is as important as what you eat. In fact, what you apply topically is readily absorbed through your skin, which is really a semi-permeable membrane through which substances pass directly into your body.

Many of today’s skin care products and cosmetics are nothing more than a toxic mélange of harsh chemicals, which cause more skin problems than they solve. And when it comes to acne, these chemicals can seriously inflame an outbreak, or prevent one from healing.

The reason for containing hazardous ingredients is due to cost (they are cheap), readily availability, and easy to dilute.

When it comes to the skin care industry, anything goes. The Environmental Working Group estimates 99 percent of personal care products contain more than one ingredient that has never been evaluated for safety. It’s a self-regulated industry—an industry that operates on “the honor system” but has a multitude of dishonorable players.

So you have to be a meticulous, well-educated label reader to know what you’re getting.

You should spend five minutes every day cleansing your face, which removes the impurities that collect on your skin during a typical day and clog up your pores. And ladies, please never sleep in your makeup. It’s also advisable to exfoliate your skin once or twice per week. But do so gently, especially if you are experiencing an outbreak, and never pull or rub your skin aggressively.

You should use pure, safe, natural skin care products—preferably organic ones. Apply your skin care products to warm skin, which maximizes absorption.


  • Avoid eating Sugars and Grains, as discussed above.
  • Drink water.  Drink plenty of fresh, pure water every day. Hydrating your body facilitates cell growth and regeneration, elimination of wastes, and sloughing away dead skin cells. Hydration will also improve your skin tone.
  • Exercise: Getting plenty of high-intensity exercise helps your body flush out toxins, including those in your skin’s pores. If you happen to have access to an infrared sauna, this can be helpful, because the more you sweat, the more you flush unwanted debris and contaminants out of your pores.
  • Sleep: Did you know that a good night’s sleep can decrease your stress and lead to clearer skin? Your body’s time for healing and rebuilding is at night while you sleep, and this applies to your skin. Sleep is also required for good energy and mood.
  • Proper balance of bacteria: This is especially important if you have been on antibiotics, because those drugs indiscriminately kill off the beneficial bacteria in your gut, without which you cannot have a strong immune system. You can reestablish your bacterial balance by taking a high quality probiotic supplement, and by incorporating naturally fermented/cultured foods into your diet.
  • Vitamin D: This important nutrient is crucial for maintaining a healthy immune response, and most people are deficient in it. Without adequate vitamin D, your body cannot control infection, in your skin or elsewhere. Exposing large areas of your skin to appropriate amounts of sunshine is the best way to optimize your vitamin D levels, or use a safe tanning bed. You should expose your skin until you just barely begin turning pink, which indicates you’ve generated the optimal amount of vitamin D for the day.



May 31, 2011 Posted by | Uncategorized | , , , , , , , | 1 Comment

Health Tip for week Dec 1st

  • Increase your intake of “Omega 3 Fatty Acids”

Omega 3 fatty acids also known as fish oil for the fact that fish oils are rich in omega 3 are believed to be one of the essential nutrients most missing in our modern day diet by many health experts and researchers . This deficiency is now believed to play a major role in why there is such rampant heart disease, cancers, and brain disorders. Not surprisingly, studies have shown that many of these diseases and disorders improve when omega 3 supplementation is used.

What is Omega 3 fatty acid and why we need it?

The human brain is comprised of 60% fats, and approximately half of that fat is omega 3 fatty acid known as DHA (short for docosahexaenoic). This means that nature intended the human brain to be “powered” by fats, so to speak, and if you don’t have enough, your brain won’t be able to run properly. Although it’s not a perfect metaphor, it’s somewhat like trying to run a car without fuel.  The human body requires a tremendous amount of omega 3 fatty acids to function properly.


  • It provides brain health. Deficiencies in omega 3 fats have been linked to: depression, anxiety, mood swings, bipolar disorder, postpartum depression, Alzheimer’s disease, ADHD and ADD.  Researchers from institutions as prestigious as the Harvard School of Public Health have shown some of these conditions will greatly improve with increased omega 3 fatty acid intake. Other studies have shown that even if you don’t have any of these conditions, memory and focus can improve with consistent use of fish oil supplements.
  • Benefits to Heart Health. Fish oil supplements, very high in omega 3 fats, have been shown to help those with heart disease, and help protect those who don’t, but might be susceptible to it down the line due to family history. American Heart Association supports the omega 3 to improve and reduce the risk of cardiovascular disease. Omega 3’s can make platelets in the blood less sticky. This prevents them from clumping together, which can trigger heart attacks if they do as blood flow can stop.
    • In addition, omega 3’s can reduce tryglycerides – these are blood fats closely related to cholesterol – and when they are high along with cholesterol, your chances of heart disease go up markedly.
    • Research has also shown that omega 3’s can help reduce or prevent heart rhythm abnormalities by making the electrical system of the heart stronger.
    • Heart disease is also characterized by inflammation, and omega 3 oils have potent anti-inflammatory properties that can counter this.
  • Fish oil supplementation can help alleviate Arthritis Aches and Pains due to inflammation.  Again, omega 3 fats have anti-inflammatory properties.
  • The same is true for Crohn’s Disease & Inflammatory Bowel Disorders, which is characterized by painful inflammation.
  • Benefits to Pregnant or Nursing Mothers. Because human brain is comprised of DHA, for the development of the baby’s brain, it needs a great deal of the omega 3’s, DHA and EPA.
    • If you are a pregnant mother, you should strongly consider using a molecularly distilled fish oil supplement so your fetus’s brain has the best chance of developing properly. Of course, speak with a doctor first.
    • If you are a nursing mother, you should also be taking an omega 3 supplement or eating enough omega 3 foods because they are an essential fatty acid. Essential means our bodies need them but cannot manufacture them on its own. Which simply means we absolutely must get them from our diets.The omega 3 you obtain in your diet is passed along to your baby when you breastfeed.
  • Omega 3’s in fish oil has also been shown to help ease menstrual cramps.
  • Psoriasis, Acne, and Other Skin Disorders. One of the primary problems in these conditions is inflammation. Although fish oils are not going to cure these conditions, its anti-inflammatory properties often help make them much better.
  • There are scientific research recently completed showing that omega 3’s may help prevent cancer from occurring and also help prevent it from progressing if it has already occurred. DHA and EPA omega 3’s, found in fatty fish and fish oil supplements, may protect against these types of cancers including breast, prostate, testicular and ovarian cancer. It seems increasing one’s intake of omega 3 fats can help in the battle against cancer.
  • Benefits to immunity diseases like lupus and other conditions such as Raynaud’s disease.
  • And many more benefits. The point here is that if there’s one supplement most everyone should take to fight disease, keep the brain sharp, and stay in peak health, it should be an omega 3 oils supplement.

Where and how do you get Omega 3 Fatty Acid?

Natural sources like grass-fed beef have as much omega 3 fatty acid as in fish.  However, because our current food is less nutritious that it used to be due to modern farming practices – for both the meat (grain-fed) and agricultural industries, the foods that used to contain high levels of omega 3 fats are now a poor source. Omega 3 in fish is also a poor source nowadays due to industrial pollutants like mercury and lead.  Therefore, Omega 3 DHA/EPA supplementation is a great way to ensure enough intake of omega 3 in your body.

Look for purified fish oil supplements, especially those made from a fatty type fish species naturally high in DHA especially, and also EPA. Make sure they are purified to ensure no mercury or lead contamination.  We carry several doctor-only brands like Metagenics, Pure Encapsulation and Thorne in gel/capsules and/or liquid form at AF Performance Center.  If you mention this blog, you’ll get a 10% discount and no sales tax.

December 1, 2009 Posted by | Uncategorized | , , , , , , , , , , , , , , , | 2 Comments