Coach Alicia Fong

Just another weblog

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

One secret to loose fat effortless and fast

Hi everybody-

I have already told some of you about how I was completing a two-week trial on balancing my hormones.  The results were evidently positive.  I got very lean without altering my diet and exercise routine (in fact, I trained less because I was busy with work and attending seminars).   Most people could eat very clean and healthy and work out like crazy, and yet not able to loose weight or get lean.  One of the secret is “Balancing the Hormones”.  Hormone imbalances will increase fat storage in certain parts of the body where the imbalanced hormone(s) are known to affect.   If you get your hormones in balance, losing fat is fast and you can remain lean or maintain your ideal weight without much effort.

Check out the before and after pictures of my two-week trial:





Oh btw, I’m not flexing on the “After” picture.  Imagine how much body fat can a person loose if proper diet and exercise were supplement into their daily routine. Remember I didn’t change my eating habits and I was exercising less.  I got lean fast and effortless.

If anybody is interested in learning more about this, please don’t hesitate to contact me.  At AF Performance Center, we do nutrition and hormonal assessments to help each individual reach his/her goals.  You can get those 6-pack abs and lean arms in less than a month.  If you have a wedding coming soon or an event you need to look fabulous, let AF Performance Center helps you.

August 7, 2009 Posted by | Uncategorized | , , , , , , , , , | 1 Comment

Any correlation between stress and gray hair?

gray-hairMy parents told me that they have gray hair because of the stress I’m giving them.  For years, I believed them but as I get older and have more responsibilities, my stress level has gone to the roof and yet I don’t have gray hairs.  Well, maybe one or two here and there.  I always thought gray hair has to do with your health condition.  I finally find an article from Dr. Mercola’s website discussing the reasons for having gray hair.  Click HERE to read about it.  And the reasons are old age, poor health and chemicals exposed from hair dyes.  So those who like to dye your hair to different colors or cover the gray hair might want to reconsider this option as it could have long-term damage to your hair and also body.  The safest option is to accept what nature has given you.  Besides, gray hair is very flattering to lots of people, it shows the maturity and experience in a person.

Another thing Dr. Mercola mentioned in his article is the stem cell stimulation therapy as a solution to regain hair and avoid gray hair.  He discussed the studies and research done so far.  It’s a new therapy but he also discussed a cheaper solution which is physical exercise.  It was proven that exercising can reverse the age-related decline in the production of neural stem cells.  In order words, exercising can help avoid gray hair.  If you look and feel healthier by exercising, why will the condition of your hair be any different.  Hair is part of our bodies.  Stress can diminish your health condition and therefore affect your hair color.  Stress can have an indirect effect to gray hair.  Exercising is a great stress relief.  Not only will you feel great but you will look younger if you exercise.

March 23, 2009 Posted by | Uncategorized | , , , , | Leave a comment

Weight management


Wouldn’t it be nice to look skinny by simply thinking about it?  We all know this is not possible, and it’s also not possible to lose weight by not eating or eating unhealthy food.

Most people nowadays look for quick fixes because it’s fast and easy, or they simply lie to themselves by thinking that they are eating healthy when they are not. Most people would prefer to not eat to shed few pounds than to change their eating habit.  You get out what you put in.  So if you eat healthy, then you feel and look healthy, but people don’t want to give up french fries, coke or alcohol.  Eating is essential to our body and our immune system.  It’s what you eat not how much you eat that makes a difference to a body.  It’s not about calories in or out, it’s about the quality of food your body is absorbing that will ultimately make a difference in your body’s size and health.

Training is the same way with most people. I have heard this before:  Doing cardio for hours will make you lose weight.  Wrong!!  It’s how you train that makes a difference.  A hard strength workout (with free weights) for a short period will get you results faster and better for your health.  There are lots of research and studies done on this.  The studies show one same result over and over: doing cardio is not better than weight training when it comes to losing body fat.  However, going back to my point of this post, people rather do the cardio than weights because it’s easier.  How many people do we see in the gym sitting on a bike or walking/jogging on a treadmill, reading and watching TV.  It’s easier than picking up the weights and really working hard at it because you have to focus.  Imagine how much body fat you will be burning if you just work out hard with weights for 30 minutes than one or two hours in a cardio machine?

If people eat right and exercise accordingly, we wouldn’t have this obesity problem today.

January 23, 2009 Posted by | Uncategorized | , , , , | Leave a comment