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Hormones, Nutrition

What You Can and Can’t Do About Acne

July 20, 2018 By Robyn 27 Comments

Happy Friday! Crystal, the dietitian who has joined our team and is such an awesome wealth of knowledge, will be writing here once a month. She loves the research just as much as I do so if you have topic requests, please share them in the comments! I hope you enjoy her post today 🙂 

I’ve struggled with acne for what seems like forever, basically since puberty, and I’m 33 now.  In addition to being incredibly frustrating and painful at times, it has also made me very self conscious. The thought, “Skin is the first thing people look at.” was always in the back of my mind. I’ve literally tried everything (or it sure feels like it!) so this post is informed by both research and my personal experiences. I’ve finally gotten my acne under control for the most part; breakouts are limited to that time of the month and when I’m under a lot of stress (which is completely normal) and I’ve honestly just learned to accept that there’s only so much you can do. Genetics play a role here, which I think is important to remember.

Acne is one of the most common skin diseases; almost everyone experiences some sort of acne in their lifetime. Many things can contribute to acne such as the hormonal changes that occur in adolescence as well as hormonal imbalances/abnormalities in adulthood, increased production of sebum, bacteria, genetics, and more.

Before we jump in, let’s clear the air on cutting out foods in the name of clear skin; my diet has not changed and the research is not convincing either about eliminating foods either. If anything, I eat more than I did in the past including higher glycemic foods that have been associated with acne.  I never went on an elimination diet or cut out foods to see if my acne would improve. There were times when I was consuming less of certain foods like dairy or grains and my skin never changed. I did try facials, chemical peels, various products, and antibiotics – with little success and sometimes these thing even made my skin worse. When reviewing the research I found there to be a very weak link between diet and acne. Diet doesn’t cause acne, but certain foods may exacerbate symptoms. What we know from the research is that we can’t blame acne on one food or food group.

Based on the research (not diet culture) the 3 foods most associated with acne are milk and dairy products, high glycemic foods, and chocolate.

In summary:

  1. Milk and dairy products: There is an association between cow’s milk intake and acne; however, it is skim milk that is consistently associated which is thought to be due to the changes that occur during processing; low fat dairy products are higher in testosterone. Therefore, if it is a beverage you enjoy daily and think it might be contributing to your acne, instead of cutting it out entirely try purchasing whole milk. There is no association with other dairy products. Bonus is that whole fat dairy has been shown to improve fertility in women.
  2. High glycemic foods: a high glycemic index diet may exacerbate acne, but the studies looking at this association compare diets that are very high in processed foods and do not look at diets that include these foods (cakes, bread, chips) in addition to other foods like fruits and vegetables –> these fiber rich foods help stabilize blood sugar.
  3. Chocolate: there is still no clear answer on whether or not chocolate contributes to acne because it also contains other components like milk and sugar.

Eating intuitively includes listening to your body and noticing changes which would include things like acne.  It’s hard to know if a particular food is causing acne because so many other things could affect your skin — like stress or hormones. And the foods we eat are in combination with other foods so I wouldn’t recommend eliminating anything, but instead get curious and explore if you notice flare ups with certain foods. That being said, if you are in the process of healing your relationship with food then I would recommend avoiding eliminating foods and consider alternative options. If you are working with a non-diet dietitian they can help you decide what is best for given where you’re at in your healing process.

Hormones:

An imbalance in hormones is associated with acne for a variety of reasons.  Androgens (male hormones), progesterone, estrogen, and insulin are the most common. If you tend to breakout on the jaw line and around the mouth especially in the week leading up to your period it is likely due to hormonal changes.  Some acne during this time is normal, but severe cases may warrant having hormone levels checked.  I was experiencing cystic acne basically all month long in addition to other symptoms so I had my levels checked twice and had high cortisol and low progesterone. For me, using an all natural progesterone cream (made from wild yam) really helped (do not use unless you have had your levels checked). Also, if your nutritional intake is too low, you cannot produce hormones sufficiently so proper nourishment is essential, including fats like avocado, olive oil, and nuts.

Bacteria:

Keeping your skin clean is another way to combat acne. Some easy ways to do this:

  1. Keep pillow cases, sheets, and anything that comes in contact with your skin clean (touching the face can be a big contributor). Switching your pillow case every other night and washing sheets/blanket 1x/wk should be enough.
  2. Remove all of your makeup at night, if you still see makeup coming off on the towel when you dry your face then it isn’t being removed completely. Try using a wet face cloth along with cleanser.  I really like E.L.F. Daily Face Cleanser as an inexpensive option, but I find the best one that really gets makeup off is this cleanser by Lancome if you want to try that.
  3. This bar that combines salicylic acid and sulfur provides keratolytic, antifungal, and antiseptic action. At night I use the E.L.F. face wash or Lancome first and then this soap. I’ve really noticed it helps with oily skin which is great this time of year.

Stress:

Not only does acne cause stress, but stress itself can lead to acne.  During times of stress like before an exam or when work is really busy you may notice a change in your skin. Having a self-care routine can be helpful in reducing stress; even something as simple as deep breathing or meditation can help calm the mind – if you’re resistant to do deep breathing of meditation I highly recommend giving it a try. It might not be as “woo-woo” as you think. Start with a quick meditation using the HeadSpace app. Other ideas include yoga, putting a few drops of lavender on your facecloth at night or in the shower, or just sitting in silence away from the computer for a few minutes during a busy day. Worrying about the food you eat and its potential impact on skin could be a trigger for stress itself – so if you find yourself over thinking food choices it’s better to just focus on other areas. If food is stressful, it’s not longer good for your health.

Supplements/Essential Oils

  1. Omega 3s are anti-inflammatory and have been shown to decrease acne – if you don’t eat sources rich in Omega 3s like fatty fish weekly you may want to consider a supplement like fish oil.
  2. Zinc gluconate has good evidence in reducing acne and studies show lower zinc levels in people with acne (this is also seen in anorexia nervosa). This could be an issue particularly in vegans/vegetarians because zinc is highest in animal sources. The dose varies depending on the study with the lowest being 100mg 2x/day with potential side effects including nausea/vomiting. Of course check with your RD or health care provider when starting supplementation.
  3. Probiotics can also be helpful in reducing acne, particularly lactobacillus. Eating fermented foods/beverages, taking a probiotic containing this strain, or applying topically could help reduce lesions. Remember probiotics are not for long term use.
  4. Essential oils are safe when applied topically and relatively inexpensive. My favorites for acne are hempseed, rosehip, jojoba, tea tree (needs to be used with a carrier oil like jojoba, do not apply near eyes, try on a small area first as it can cause itching), and castor oil (rosehip and castor are particularly good for acne scars). They are also great replacements for facial moisturizers which can cause breakouts.

With all of this said, please have compassion for yourself and know that so many others have this same experience. There is only so much that be done about acne and honestly, there are so many other great qualities we have that we shouldn’t let our skin determine how we feel or live in this world. I’d also like to bring up the whole comparison piece with skin because it’s something I’ve certainly run into where I see a post on Instagram or some other social media platform of a woman with “perfect” skin and go down that comparison rabbit hole.  It’s important to remember that these photos are not reality. I don’t care if #nofilter or #nomakeup is hash tagged, let me say this loud and clear, IT.ISN’T.REAL. Real story –> I remember arguing with the girl who did my makeup for my wedding because a certain Kardashian was posting pictures saying that she wasn’t wearing makeup and the PROFESSIONAL make-up artist was trying to explain to the bridal party how it was basically utter garbage, but we didn’t believe it because that’s how influential celebrities are.  Luckily, now I can look back and laugh because ya know what?! She was right.

This blog post by Georgie from the Init4thelongrun blog also has some great insight on how to deal with the emotions that came up dealing with acne and what she’s NOT doing to heal it. This previous blog post that Robyn wrote also adds some great points to the conversation.

Have a great weekend!

References

  1. Kwon H, Yoon J, Park S, Min S, Suh D. Comparison of Clinical and Histological Effects between Lactobacillus-Fermented Chamaecyparis obtusa and Tea Tree Oil for the Treatment of Acne: An Eight-Week Double-Blind Randomized Controlled Split-Face Study. Dermatology. 2014;229(2):102-109. doi:10.1159/000362491
  2. Jooya A, Siadat A, Iraji F, Enshaieh S. The efficacy of 5% topical tea tree oil gel in mild to moderate acne vulgaris: A randomized, double-blind placebo-controlled study. Indian J Dermatol Venereol Leprol. 2007;73(1):22. doi:10.4103/0378-6323.30646
  3. Fabbrocini G, Bertona M, Picazo Ó, Pareja-Galeano H, Monfrecola G, Emanuele E. Supplementation with Lactobacillus rhamnosus SP1 normalises skin expression of genes implicated in insulin signalling and improves adult acne. Benef Microbes. 2016;7(5):625-630. doi:10.3920/bm2016.0089
  4. Jung J, Kwon H, Hong J et al. Effect of Dietary Supplementation with Omega-3 Fatty Acid and Gamma-linolenic Acid on Acne Vulgaris: A Randomised, Double-blind, Controlled Trial. Acta Dermato Venereologica. 2014;94(5):521-525. doi:10.2340/00015555-1802
  5. Jung J, Kwon H, Hong J et al. Effect of Dietary Supplementation with Omega-3 Fatty Acid and Gamma-linolenic Acid on Acne Vulgaris: A Randomised, Double-blind, Controlled Trial. Acta Dermato Venereologica. 2014;94(5):521-525. doi:10.2340/00015555-1802
  6. Jung J, Kwon H, Hong J et al. Effect of Dietary Supplementation with Omega-3 Fatty Acid and Gamma-linolenic Acid on Acne Vulgaris: A Randomised, Double-blind, Controlled Trial. Acta Dermato Venereologica. 2014;94(5):521-525. doi:10.2340/00015555-1802
  7. Brandt S. The clinical effects of zinc as a topical or oral agent on the clinical response and pathophysiologic mechanisms of acne: a systematic review of the literature. J Drugs Dermatol. 2013;12(5):542-5.
  8. Lin T, Zhong L, Santiago J. Anti-Inflammatory and Skin Barrier Repair Effects of Topical Application of Some Plant Oils. Int J Mol Sci. 2017;19(1):70. doi:10.3390/ijms19010070
  9. Steventon K, Cowdell F. Acne and Diet: A review of the latest evidence. Dermatological Nursing. 2013;12(2).
  10. Kucharska A, Szmurło A, Sińska B. Significance of diet in treated and untreated acne vulgaris. Advances in Dermatology and Allergology. 2016;2:81-86. doi:10.5114/ada.2016.59146
  11. Cervantes J, Eber A, Perper M, Nascimento V, Nouri K, Keri J. The role of zinc in the treatment of acne: A review of the literature. Dermatol Ther. 2017;31(1):e12576. doi:10.1111/dth.12576
  12. Kober M, Bowe W. The effect of probiotics on immune regulation, acne, and photoaging. Int J Womens Dermatol. 2015;1(2):85-89. doi:10.1016/j.ijwd.2015.02.001

 


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Comments

  1. rachel says

    July 20, 2018 at 10:47 am

    Love this! Such a good piece of information for people dealing with acne. I’ve been struggling with acne for the past 5-8 years and it’s so annoying and definitely impacts my self-confidence. Excited to get my hormones checked soon to see if that might be the issue.

    Reply
    • Crystal says

      July 21, 2018 at 9:34 am

      Thanks Rachel! 🙂

      Reply
  2. Stella says

    July 20, 2018 at 12:14 pm

    This is so informative and helpful! I have always struggled with acne and was told it generally goes away after the teenage…which seems to be untrue!

    Semi-related question if you have the time to answer…why are probiotics only for short-term use? I have never heard that before (although I only ever have taken them short-term anyway, go figure.)

    Reply
    • Grace says

      July 20, 2018 at 5:28 pm

      I have the same question about probiotics! 🙂

      Reply
      • Jen says

        July 23, 2018 at 10:11 am

        I have the same question!

        Reply
  3. Susan says

    July 20, 2018 at 12:32 pm

    My daughter had terrible acne from the time she was a young teen until she was 19. She was faithful about washing, she tried antibiotics, she tried a birth control pill, she tried various skin regimens, and even ate strictly vegan/no sugar for months. Nothing made a real difference. Last summer she finally tried Accutane. It wasn’t fun – she had several unpleasant side effect – but her face is mostly clear now.

    Reply
  4. McKenzie says

    July 20, 2018 at 2:41 pm

    Crystal, I don’t struggle with acne but I found this post so interesting and informative! For one, I had no clue that low fat dairy products are higher in testosterone. Would y’all consider doing a post on the missing benefits of low fat dairy or just low fat products in general?

    Reply
    • Crystal says

      July 21, 2018 at 9:35 am

      Thanks – of course! I’ll add it to our list of blog post ideas 🙂

      Reply
  5. Lita says

    July 20, 2018 at 3:35 pm

    Hi, nice article. I’m 51 and have dealt with acne most of my adult life. Acne is genetic and caused by our hormones. Us lucky genetic hormone reactors ;>). The only way for me personally is to use an oral contraceptive and spironolactone. One cosmetic skin care line who is by far one of the best out there is Paula’s Choice Products.( search google for Paula’s Choice) ( her name is Paula Begoun) It is only available by mail order. I have no personal connection to the company. I’m Canadian so with our currency exchange I pay 25% more than Americans. The owner has been around for decades and was known as the cosmetic cop and would help consumers save on products and then she started Paula’s choice. She also rates other cosmetic lines and has an amazing return policy. Her acne products are excellent and so is the rest of her skin care line. No compensation for me, I just like to spread the good product information for fellow acne sufferers. Best wishes.

    Reply
  6. Kait says

    July 20, 2018 at 5:17 pm

    Thanks for this! I never struggled with acne until I turned 21 (now 24). It came out of nowhere and I haven’t found a cause or solution. I’m curious why probiotics shouldn’t be used long term. I’ve never heard of that! Thanks so much for this info!

    Reply
  7. Jen says

    July 20, 2018 at 6:08 pm

    This article is great!! I love articles about nutrition information that are done through an IE lens & would love to read more!! I’m someone who loves to read about the benefits of foods & it’s so nice when it’s only positives & no fear, guilt, or shame that you read with most other sources (:

    Reply
    • Crystal says

      July 21, 2018 at 9:36 am

      Thanks Jen! 🙂 Glad it was helpful.

      Reply
  8. Emily says

    July 20, 2018 at 8:41 pm

    You don’t know how MUCH I love this post. For a long time I thought I should just eliminate sugar because of acne. Now my diet is probably higher in sugar than it’s been in years, but I rarely get acne. I think the biggest struggle for me was stress and touching my face. I had a bad habit of touching my face for a long time, and breaking that habit was one of the best things that happened especially acne wise. Thank you for being so vulnerable and sharing!

    Reply
    • Crystal says

      July 21, 2018 at 9:37 am

      Aw thanks Emily, I’m so glad to hear that! 🙂

      Reply
  9. Emily Vardy says

    July 21, 2018 at 6:17 am

    I thought I was getting off easy in my teens – my skin was almost always super clear! Payback time in my twenties though, my face is a mess. BUT the one thing I’ve noticed really makes a difference is how much water I drink – I can tell when I’m not drinking enough because my skin starts to look bad again.
    Also, THANK YOU for not going down the elimination diet road!!! It irks me to no end how often people recommend cutting out certain foods to fix other issues…noooooo!

    Reply
    • Crystal says

      July 21, 2018 at 9:37 am

      Hey Emily, good point about the water! That’s very important. 🙂

      Reply
  10. Joyce says

    July 21, 2018 at 3:57 pm

    Thanks for sharing these tips, Crystal!
    I’m interested in hearing more about not taking probiotics long term. No doctor has ever mentioned this to me, even though I have been taking a high-potency probiotic for a couple of years now to help minimize my IBS symptoms. Thoughts?

    Reply
  11. Sara says

    July 22, 2018 at 7:59 pm

    Loved this post! In my case, my skin seems clearer and it usually breaks down less when I add lots of veggies and fruit to my diet and when I try to drink lots of water, but eliminating foods or certain food groups hasn’t worked at all.

    Reply
  12. Kelly says

    July 23, 2018 at 6:48 am

    Great post!

    Just one question, why are probiotics are not meant for long term use? How long is too long? I’d love to read any research pertaining to this. Thanks!

    Reply
  13. Caitlyn says

    July 23, 2018 at 10:07 am

    Hi Crystal,
    I’d also like to know why probiotics aren’t meant for long term use. I found my skin is much more manageable when I regularly take a probiotic.

    The elimination diets never worked for my skin, and caused more stress (thus more acne!), but I did find eliminating coffee to make a huge difference in my skin. I LOVE coffee so this was very hard for me to give up, but I feel so much better now. I’m pretty sure it’s because coffee really messed with my blood sugar and hormones. Now it’s one less stress in my life and it has truly helped. Plus, I drink a ton more water!

    Another interesting note–I tried adding collagen into my daily routine because that’s what the Internet says is the healthy thing to do and I broke out horribly!!! Apparently some people have a reaction to it, and I am one of those “unlucky” people. Just goes to show what is healthy for one person, isn’t necessarily right for you.

    Reply
  14. Mary says

    July 24, 2018 at 1:08 pm

    Acne as an adult is sooooooo, so hard to deal with! It took me a really long time to connect my anxiety with acne. Before that, I wanted to believe that every new thing I tried might work, every diet, every topical. And then I took an anti-anxiety med for the first time and my skin cleared up instantly. It was insane. I’ve since weaned myself from medication (it works long-term for lots of people! TAKE IT, if it’s working for you!), but controlling my stress and anxiety is the only thing that *really* works to keep MY skin clear. Everyone is different, you have to figure out what works for YOU.

    Reply
  15. Molly Ford says

    July 25, 2018 at 3:12 pm

    Hi Crystal! Thank you for this very interesting and informative post! I have struggled with cystic acne along my chin and jaw line for about 7 years now. I have been on two rounds of Accutane which both worked wonders for a year or so after finishing each cycle. Two years ago it came back with a vengeance and I’ve been on the road to find the root of my acne instead of just a short term solution. Could you elaborate on where to go to get your hormone levels checked? I think this certainly could be something beneficial for me since I do not just experience acne during or around my period. Is this something your primary care physician can check?

    Reply
  16. Nicole @ Laughing My Abs Off says

    July 25, 2018 at 5:05 pm

    Oh my goodness Crystal, what a lovely post! Thank you so much. This NEEDS to be talked about more, and I know that a few years back when I was really struggling with acne (still am but it’s so much better now) a post like this one would have been a true godsend. It was really interesting to read especially about the link between probiotics (I didn’t realize this but I think my acne did get better after I started to regularly drink kombucha!) and stress(OMG as a college student I absolutely see this on a very constant basis). Also I never even thought about this, but my acne def got better when I improved my relationship with food and my body and when I incorporated more fats. Love that you don’t advocate elimination and instead suggest gentle approaches to figuring out how best to help your skin. <3

    Reply
  17. adrianna says

    August 3, 2018 at 10:39 pm

    what an excellent post! as someone who has also dealt with acne my entire life (ok, feels that way!), i can completely empathize and relate to this. really great and helpful 🙂

    Reply
  18. Crystal says

    August 7, 2018 at 1:29 pm

    Hi everyone,

    In regards to the probiotics question – Overall diet and lifestyle is really the key to good gut health long term – probiotics are good for when your gut flora is disrupted like when traveling, stressed, taking antibiotics, or chronic GI issues etc …but the long term efficacy and safety 1) hasn’t been studied well and 2) in those with healthy guts taking probiotics on a day to day basis doesn’t do much of anything. That being said, if you take them and notice a difference in your acne or GI sx then we don’t currently have any evidence that they are harmful.

    Hope that helps!

    Crystal

    Reply
    • Crystal says

      August 9, 2018 at 4:16 pm

      This article explains why it might not be so great to take them long term:
      https://www.newsweek.com/probiotics-could-cause-brain-fogginess-and-bloating-study-suggests-1060387

      Reply
  19. Skincaretour says

    December 31, 2018 at 2:18 am

    To treat acne, we must first understand the pathogenesis of acne. Acne is formed when there is excessive sebum production, clotted pores, and the pores get infected by bacteria like Propionibacterium.acnes and Pityrosporon.ovale. Clotted pores(usually by dirt) and excessive sebum production(due to hormon imbalance esp during puberty) lead to accumulation of the sebum in the pores

    Reply

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A non-diet dietitian and nurse practitioner helping women find peace with food, accept their natural body size and heal from hormonal issues and period problems.

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A little way I’m learning to enjoy these years o A little way I’m learning to enjoy these years of getting to spend so much time with my kids: aka another way I’m discovering some pockets of peace so my heart & mind & soul don’t crumble under the reality of dependent & emotionally dysregulated tiny humans.  About once a week we go somewhere for baked goods. We drive or walk, buy something buttery & then find a beautiful, relatively quiet outdoor spot where the boys can romp and I can sit and think my thoughts while I watch them play. This past week we were found ourselves at the Wool Factory where the boys threw rocks & whatever else off the bridge while I ate 90% of this almond 🥐 from @coucourachou that will blow your mind. Boys ate the other 10% bc they were busy playing and didn’t ask for more quickly enough 😜  I’m finding *for me* playgrounds have a time & place but they aren’t where I enjoy motherhood & my two toddlers the most. Baked goods & a pretty outdoor spot without high drops my 15 month old could launch himself off of…I’m here for it.
I brought this bag of snacks along when I took the I brought this bag of snacks along when I took the boys to hike out at one of our favorite spots last week and when I ripped it open I was regretting my choice to share them with my kids. @baresnacks randomly sent me a box of snacks and I usually eat free food we receive or give it to a friend/neighbor and move on. But I felt it my duty to tell you about these bc they are THAT GOOD. I’m not getting paid and this isn’t sponsored - I was just shocked at how tasty these were and felt you needed to know. We ate them with some buttery roasted nuts and the combo was 👌🏻 but they are good just on their own.  The boys climbed rocks and swam in the reservoir - leave it to my almost 3 year old to want to strip down naked and fully submerge himself in chilly water on a sixty degree morning. “Mama can I get super nakey?” Sure baby. Sure. This is your childhood.
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a girlfriend brought me a 🍪 the size of my face a girlfriend brought me a 🍪 the size of my face from @mariebettecafe this morning when she came to get her toddler who played with us all morning and it is v good. even better when paired with an iced latte 😍
#AlignPartner I left off a few weeks ago sharing a #AlignPartner I left off a few weeks ago sharing about how taking @alignprobiotic regularly has improved my digestive regularity.  And I’m still taking them! I’ve permanently added Align 24/7 Digestive Support* into the roundup of supplements I take before bed (prenatal, vitamin D, choline & DHA - all which help keep me healthy while breastfeeding) so I can keep seeing the benefits.  Just because you see benefits, doesn’t mean you should stop taking your probiotic. Keep taking Align daily (under the supervision and recommendation of your health care provider of course) to keep seeing the benefits!  I’ve said it before and I’ll say it again - one of my favorite parts of Align probiotics is that they don’t need refrigeration AND they come in a convenient little blister pack that has the days labeled. It’s the little things people! #MyAlignGuutJourney #guthealth  *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
I realized it was going to be a long, hot afternoo I realized it was going to be a long, hot afternoon (91 and muggy in MAY 🤯) when a toddler nap was refused and a baby nap was cut wildly short ....so my tired mom brain pulled out two plastic storage bins, filled them up with soap & hose water and striped ‘em down naked in the yard. Two hours later, it was almost time for an early dinner and I had magically been able to sit for most of that time and we already had baths checked off the list. 👍🏻 I’m archiving this idea for my future self, hope it helps another tired mama out.
#AlignPartner I left off a month ago sharing about #AlignPartner I left off a month ago sharing about getting better at doing the basics to care for myself which included taking my supplements and @alignprobiotic regularly.  Probiotics take time to work so I wanted to give it a full month to see the full effects of @alignprobiotic. So here are my honest thoughts: it took a few weeks to notice any differences, but near the end of the month I did notice some changes in my digestive balance - even while traveling! I’m not someone who experiences occasional gas, bloating or abdominal discomfort frequently enough to notice a difference, so I don’t feel like I can comment on how well Align works for those benefits.  All in all though, taking @alignprobiotic was a positive experience and I really appreciated how the capsules don’t need to be stored in the fridge, making it convenient to take them with me anywhere #MyAlignGuutJourney #guthealth  *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Where we will spend a good majority of our summer. Where we will spend a good majority of our summer. Because the swampy VA summer has already begun (it’s in the low 90s today 🥵 lord help) and creeks are our retreat - not only from the heat but also from the noisy world. I need this just (if not more) than they do! We’ll be at the splash pads and pools too, but the quietness of the creek...my mental health is so about it. And it’s hours of play for them! Win win.  A couple things to note: this scene also included a few toddler reminders on finding another direction to throw rocks instead of at his brother - so not all is serene 🤪 and also, yes I am now that mom who buys the same clothing for both kids bc it keeps things simple & i think i kinda like it too 🤷🏻‍♀️
Things I love about midwifery among many: the appo Things I love about midwifery among many: the appointments, no matter how long, feel so unhurried. 
Just walked in from an appointment with my midwife because I was due for a Pap test + an overall wellness visit. My last pap was during my first trimester with Cal which feels like a jillion years ago, but it’s only actually been three years. Life changes so fast! Pre-baby life feels like a whole other life.  I’m wayyyy overdue for a visit to my PCP bc I’ve been under OBGYN or midwifery care for the majority of the past three years while having babies, but I am pretty good with keeping up with my paps. It seems women often think they need pap and/or HPV testing way more frequently than they do (and providers sometimes perform these tests more frequently than necessary - remember more testing doesn’t always mean better outcomes!)  So if you need it, here’s a quick little reminder on this chilly spring Friday afternoon on how often you need this testing (these are the recommendations from ACOG)  Women aged 21–29 years should have a Pap test alone every 3 years. HPV testing is not recommended.  Women aged 30–65 years should have a Pap test and an HPV test (aka co-testing) every 5 years (preferred). It also is acceptable to have a Pap test alone every 3 years.  If you get abnormal results, this testing frequency could change - but for healthy women with normal results, you actually don’t need testing as frequently as you might think. Which is great news for those of you who hate the speculum.  Ok, off to finish up some things on the to-do list (including cleaning this kitchen) during nap time and then come 5 o’clock, crack an IPA with our neighbors 🍻
#AlignPartner Over the past seven months since bec #AlignPartner Over the past seven months since becoming a mom of two, caring for myself has gotten shoved to the back burner. And it's been a challenge to make it a priority. My routine-resistant personality has upsides and downsides when it comes to motherhood. So I'm starting small this year with a consistent bedtime routine that includes taking my supplements and @alignprobiotic and hoping as that becomes consistent, my mornings will naturally shift too.  In short my bedtime currently goes like this….jammies & face care when putting the babies to bed. Before I go to bed (anytime between 9pm and 12am...) I’ll pump, take my supplements and fill my water. Then I go upstairs and brush my teeth. And then get in bed. The kicker: 70% of the time I find myself finishing up tasks on my phone IN BED. I hate this habit.  Back to supplements. This is something I have been able to stick with. On top of fish oil, my prenatal, choline and vitamin D, I recently added @AlignProbiotic 24/7 Digestive Support*§ to see if it helps with abdominal discomfort and regularity because when I don’t drink coffee or am traveling that can get thrown off.  I’ll be taking it every day for the next 28 days since it takes TIME for our bodies to adjust to probiotics - and I'll be taking you guys along with me as I share my honest thoughts. Many people think if they don’t see changes within the first 7-10 days then the probiotic isn’t working, but that’s not the case. I’m giving myself more than just a week or two and instead a full month to see the full benefits. I’ll keep you posted over the next month. Check out my stories to learn more! #MyAlignGutJourney #guthealth
 
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
We had an AFTERNOON today. Toddler didn’t care f We had an AFTERNOON today. Toddler didn’t care for a nap. Putting baby down was harder than I wanted it to be. Miraculously, I had a moment of clarity as I was covered in tiny humans and decided I wasn’t doing the nap battle thing a on 60 degree, gorgeous, sunny spring day 🙅🏻‍♀️ so I piled both babies into the car half naked, opened the sun roof, put on white noise for them and an audio book for me and drank a kombucha as I drove a meal to a postpartum mama. Thirty five minutes later we had a sleeping baby and a toddler who at least had a rest. Baby transferred without waking HALLELUJAH and although my toddler didn’t nap today (lord help) at least we got soaked in breezy sunshine 😎🤘🏻💆🏻‍♀️
We veered from our usual Friday night homemade piz We veered from our usual Friday night homemade pizza (minus the dough, we leave that to @albemarlebakingco) because we are eating pizza tomorrow with some friends - instead I called my mom and asked her how she makes her chicken fingers and we fried up a big ole batch of chicken nugs 🙌🏻🤤 along with a sheet pan full of sweet potato fries and a simple arugula salad dressed with parmesean, olive oil and s&p. Oh and my moms honey mustard recipe for dipping. It’s SO DANG GOOD.  Over the past 6ish months we’ve been practicing (and practicing and practicing bc it doesn’t come naturally) unplugging from technology and slowing down and resting and just being for one day a week. Some call it Shabbat. Some call it Sabbath. Maybe you call it something different. All I know is IT IS SO GOOD FOR MY WEARY SOUL and the day I look forward to ALL WEEK. Sundown on Friday to sundown Saturday. Nothing but rest. For us that means hiking (or something outside) and napping and reading and being with friends and eating really good food. And drinking some really good wine or craft beer. Sometimes whiskey. 😛  And because I know I’ll get asked about the chicken finger recipe and also because it’s too good not to share and Momma Coale said I could, here ya go:  Cut chicken breast into thin strips or small pieces (I prefer nug size bc the breading to chicken ratio is perfection). Salt and pepper those babies really well. Then dredge them in all purpose flour, then egg, then panko - just like you would bread anything else. Then fry them up in a light oil - I use avocado oil because that’s our everyday oil. You could also use canola or peanut oil. Just fill a pan with an inch or so of oil on medium high heat. They only take 2-3 minutes per side. You can always temp them to make sure they are at least 165 degrees F to really make sure they are done. Dunk in all the sauces and enjoy!  Happy weekend!

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