Sunday, September 20, 2015

Acne and Diet

32 years old and now acne free. Read below to see my acne journey.

Like most people I started getting acne at puberty.  I always thought I would grow out of it and that it was just a bad case of hormones going wild.  Little did I know that it was an issue that I was going to have to deal with well off in to my adult years.  

Like most people who have acne I tried everything.  I thought my face had to have been dirty for me to get so many breakouts, so I washed my face constantly.  I used every over the counter acne product on the market.  Nothing seemed to work.  I then discovered the power of benzyl peroxide and used a popular acne system, Proactive for years.  For the most part it cleared my acne, however it was harsh on my skin.  My skin was always very dry, red, and peeling due to the strong  chemicals found in the product.  

Bride to be getting ready for my big day.  You can see some of my cystic pimples on my cheek.

While using proactive I started getting cystic pimples.  I realized the Proactive was no longer working and so I stopped using it.  Well that caused a huge side effect.  You see benzyl peroxide works by killing the bacteria on your face.  When you no longer use it, the bacteria gets excited and trys to make up for lost time.  So the end result meant I had a worse breakout then when I started.  I believe this is how they keep you hooked on their products.  They know that when you stop your face will break out, which means you have to return to the product.  Well,  I said enough was enough.  I stayed tough through the process of my skin adjusting to not using the proactive. 

 Eventually the breakouts was not as serious, but I of course still had the acne.  I decided to go the natural route.  I tried several natural face products hoping that maybe going back to nature would fix my problem.  The natural products were not as harsh as the benzyl peroxide, so I didn't have as much dry skin, inflammation, or flaking.  However it didn't cure my acne.

I then decided to see an expert.  So I made an appointment with the dermatologist.  She prescribed antibiotics and a special face cream.  The antibiotics worked great.  However after using them constantly I was getting concerned about  getting immune to it.  I asked the dermatologist for another option.  She prescribed birth control to help balance my hormones.  That didn't work so next she prescribed a retinol cream.  It too helped eliminate my acne.  however it was very harsh on my skin and I was still having cystic pimples.  My skin was becoming inflamed from putting so many different things on my face.  I went to the dermatologist the last time and wanted a solution to my acne.  She said I was a candidate for Accutane,  a serious treatment with a high dose of vitamin A.  She said I would have to use birth control because it can cause serious birth defects.  That scared me.  So I decided to do some research before making such a drastic decision.  Side effects of Accutane include dry skin, itchy rash, dry mouth and eyes, and hair loss,  WHAT!!  Hair loss!  That was a deal breaker for me.  i did not want to take my chances with my hair falling out so I said no thank you and decided to look for a solution  on my own.

I did much research and I found that diet is  one of the biggest culprits to acne.   I did some reflection on my own diet.  I didn't really have a bad diet.  I ate whole grains, fruits, and vegetables, so I wasn't sure if what I was reading was true.  Well I decided it never hurts to try.  So I tried changing my diet by removing certain food items from my diet to see how my skin reacted.  Some of the food items that I found made me breakout were food items that has been considered "healthy" foods, but for some reason, my body does not do well with them and so caused my breakouts.  The change didn't happen overnight and it took a few weeks to actually to start seeing a change.  It took some time to determine which foods caused my acne.  But once I found the food items I cured my acne completely.  I no longer have cystic acne, pimples, or black heads.  I do not use any medications.  the face products I use on my face ore basic face soaps with no added ingredients for acne.  

My family and friends are shocked at my transformation.  I struggled with acne for over 20 years, with the last few years being the worst with the cystic acne.  And I was able to cure my acne with just changing my diet.  

If you have acne, you too can cure your acne.  I am available to help you with your journey.  It is a complicated road and a puzzle determining which foods cause your acne.  But I assure you it is a road that can be conquered if you are determined.  If you would like me to help you, please visit my website at  No one should have to live with acne.  And you can get pass this, one bite at a time.

Stacie with no make up on. I no longer have any cystic pimples.  My only breakouts now are by choice, because I know what foods cause my breakouts.  I am now control of my acne, instead of acne being control of me.

Thursday, September 17, 2015

Protein Banana Nut Bread

I love baking!  And popular recipes such as banana nut bread can be made healthier with a few changes to this famous recipe.  I am always trying  to find ways to increase my protein and fiber intake.  For this bread I added protein powder to help you feel fuller longer.  The walnuts are a great source of fiber, Omega-3s, and magnesium so I tend to be very generous with adding these to my dish.  If you have some ripe bananas in your pantry it is time to start cooking this delicious and healthy banana nut bread.

1 cup of flour
1 cup of protein powder (plain or vanilla)
2 ripe bananas
1/2 cup applesauce
1/2 cup walnuts, chopped
1 tbsp cinnamon
1/4 cup brown sugar
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp vanilla

Preheat your oven to 350.  In a loaf pan, spray with cooking spay.  Begin by mixing your flour, protein powder, cinnamon, baking powder, baking soda, and salt in a large bowl.

In a separate bowl place your bananas, egg, brown sugar, applesauce, and vanilla.  Use a hand mixer to blend well to get out all the chunks.

Mix your wet and dry ingredients together. Add your walnuts, but leave a few tablespoons to top your bread with.

Pour your batter in the loaf pan and top with some walnuts.

Bake for about 30 min or until toothpick comes out clean.


Simply Strawberry Smoothie

When I am in a rush in the morning, and I want to have a balanced breakfast,  I make me this easy smoothie.  This is the smoothie I always turn to when I need something fast and tasty.  My husband has to wake up extra early during football season, so making a full breakfast where you must sit down is near impossible.  Instead I make him smoothies and put them in to-go cups for the road.  He can drink them on the way to work without wasting any time.

So how do you make this easy smoothie?
In a blender add 1 cup of frozen strawberries, 2 scoops of protein powder, 1 6oz container of yogurt (I normally use vanilla),  and 1 cup of unsweetened almond milk.  Blend, Pour, and Go!

Tuesday, September 15, 2015

Blackened Fish Nachos with Watermelon Salsa

A healthy treat that satisfy all your taste buds.  This delicious dish is a spin on the classic nachos, only made a little bit healthier.  This dish is spicy, sweet, salty, and juicy.  I never thought watermelon using watermelon as a salsa would be such a good idea.  The watermelon cools your tongue after taking a bite of the spicy fish.  It is also a great source of vitamin A which is essential for our eyes and skin.   This dish is definitely now one of my favorites.

4 fish fillets (a white fish such as tilapia or flounder)
Canola oil
Blackened Seasoning
2 cups of cubed watermelon
2 tbsp of lime juice
1/4 cup of chopped cilantro
2 cups shredded cabbage
Baked tortilla chips 
shredded mozzarella cheese

Begin by seasoning the fish with the blackening seasoning.  

Heat skillet and cook fish on both sides for about 3-4 minutes.

For the salsa, mix together the watermelon, lime juice, and cilantro.

To assemble the nachos begin by putting a handful of chips on a plate.  Place a hand full of shredded cabbage, a fish fillet, the watermelon salsa, and sprinkle of cheese.


Recipe modified from The dairy Good Cookbook.

Friday, September 4, 2015

Why You Should Use a Dietitian?

I recently started my Nutrition Business providing education, consulting, and a variety of other services for individuals.  My job is to help people succeed with making behavior changes that will help them reach their nutrition goals.  

Unfortunately there is a lot of misguided information out there concerning nutrition.  Everyone is considered an "expert" in this area and because of that there is a ton of information given out that is not necessarily backed by science.  There are many self proclaimed experts giving information about nutrition, which means you have to be careful where you get your information from.  Some people are in the health industry to make money.  They are trying to find the next big thing in health to advertise to make money.  We see it all the time from fad diets, to exotic foods, to different herbs and supplements that are suppose to be the next big miracle worker.  These things are designed to get you excited and make you spend your money. And most of the time they do not even work.

The truth of the matter is if you want to reach your nutrition goals it requires behavior changes.  A dietitian can work with you to identify what behaviors that need to be changed.  Dietitians are trained professionals who are experts in the nutrition field.  Dietitians were required to go to school, many of which have their Master's Degree in Nutrition.  They had to compete to receive one of a few internships offered for inspiring dietitians which means only the best of the best continue on to become dietitians.  For their internship they must complete 1200 hour in a variety of health settings including the hospital, food service, and in the community. Once they are done with their exam they then must take a board exam in order to become registered and official.  So you can see their knowledge and expertise is not simply telling people to eat vegetables, but they must be on top of their game in the health and nutrition field.  That is the type of person you want on your team to help you reach your fitness goals.    Whether it is something as simple as increasing your vegetable intake by adding one extra side of vegetables at dinner or something more complicated such as identifying the correct formula for a person who must eat through a feeding tube that is pumped directly into their stomach because they are unable to swallow.    

 70 percent of the US is either overweight or obese.  Many of them it is not necessarily their fault but it is a result of their environment, genetics, and lack of knowledge of how to reach their goals.  Many of these people spends hundreds of dollars each year to try to become successful at losing weight. Many people get gym memberships with the idea,  "If I workout, then I can eat whatever I want."  That couldn't be farther from the truth.  80% of your fitness goals is based on nutrition.  You cannot invest time and money just on exercise and expect to get results.  Total wellness means you have to make changes in several areas of your life in order to be a success.

For many people hiring a dietitian is the way to do it.  Having monthly, weekly, or biweekly visits with a person specialized in food has shown to help people stay on track with their nutrition goals.  For my clients that means you will be spending as little as $55-125 dollars a month, about as much as many gym memberships.  Studies have shown that individuals who use a dietitian are more likely to lose weight, reduce their risk of  diabetes, cancer, and heart disease, and improve their overall health status.  Individuals with diabetes have improved their blood sugars when taken the advice of dietitians. Athletes also have shown benefits with the use of a dietitian.  They have found they have more energy, improved lean body mass, and overall improved performance.

So when you are making decisions about your health, I want to encourage you to consider adding a dietitian to your health routine. I provide a variety of services that you can choose from if you choose me as your dietitian.  But whether you choose me or not, I want you to strongly consider adding a licensed and registered dietitian to your health routine.  

Wednesday, September 2, 2015

Yummy Date Breakfast Cookies

Start your day of with a yummy cookie!!  Not just any cookie,  a healthy date cookie with avocados, oats, cinnamon, and yogurt.  You know that sounds good, and it is.  Cookies are my favorite food, so this delicious healthy treat is just what I need to get my cookie fix and fill my morning with a wholesome breakfast.  This recipe is great for breakfast on the run.  You make a batch at the beginning of the week and you will have enough cookies to last you a few days.  Just grab and go!

3 cups of old fashion oats
1 1/2 cup flour ( you can use whole wheat for more whole grain goodness)
4 tsp baking soda
1 tsp salt
1 ripe avocado, mashed
1/2 cup brown sugar
1/3 cup olive oil
1 cup plain low fat yogurt
2 eggs
2 cups of chopped dates (12 oz)

Preheat oven to 375.  
In a bowl mix oats, flour, baking powder, baking soda, cinnamon, and salt.

In a separate bowl use a blender to mix the avocado, oil, and sugar together.  Then add the yogurt and eggs.

Combine the wet and dry mixture.

Take your dates.  I found mine at Walmart in the produce section (by the nuts and seeds).  

Chop the dates into tiny pieces

Add the dates into your batter.  Using a 1/4 cup measure scoop the batter onto a cookie sheet 2 inches apart.

Bake for 18-22 minutes or until golden brown.


Recipe modified from Fresh Avocado Love One Today Campaign

Tuesday, September 1, 2015

Roasted Italian Vegetables

I don't know about you, but I am always looking for new ways to make my vegetable sides.  Eating just a side of green beans or carrots can be boring after a while.  I like to make my vegetable sides exciting so I have something to look forward to.  This vegetable side as surprisingly delicious and easy to make.  Caramel flavor of the roasted vegetables added the right touch to make this dish special.  Check out the recipe below

1 red bell pepper cut in strips
1 cup baby carrots
1 large onion cut in wedges
1 cup of baby portobello mushrooms
drizzle of Italian salad dressing
sprinkle of Parmesan

Mix the vegetables and salad dressing together in a baking dish.  
Top with cheese.
Bake until vegetables become tender about 20 minutes.  For a more caramelized taste, broil the vegetables for the last 5 minutes.