Sodium, the sneaky ingredient in foods you wouldn’t expect!

About 90% of Americans eat or drink too much sodium. According to recent data from the Centers for Disease Control and Prevention (CDC), almost half of the sodium intake of Americans can be traced back to 10 foods you might not suspect:

1. White bread  and rolls
2. Lunch meats, including deli turkey and ham
3. Pizza (frozen or restaurant)
4. Poultry
5. Soups
6. Sandwiches 
7. Cheese
8. Meat dishes
9. Pasta dishes
10. Salty snack foods, such as potato chips, pretzels, and popcorn

The U.S. Dietary Guideline for sodium is less than 2,300 mg of sodium daily for most adults, and less than 1,500 mg of sodium for individuals with a higher risk of heart disease and stroke. The CDC reports that, despite these recommendations, Americans consume about 3,300 mg of sodium daily from food alone, not including the sodium from added table salt!

Consuming too much sodium can often lead to: 

• High blood pressure, which increases the risk of heart disease and stroke
• Dehydration
• Water retention, which causes swelling and puffiness 

Reducing the amount of sodium you consume is guaranteed to make you feel and look better, in addition to reducing your risk of heart disease or stroke. Get rid of those puffy eyes by managing your sodium intake with the following tips:

1. Avoid processed foods, such as canned vegetables, soups, sauces, dressings, gravies, boxed foods, cheeses, etc. More salt is added to these foods to improve taste & increase shelf life! 
2. Do not add extra salt to your meals. Season your foods with fresh herbs or seasonings that are sodium-free, such as “Mrs. Dash” 
3. Read labels of foods and compare sodium levels in different brands of foods
4. Eat more fresh or frozen fruits and vegetables (without sauces!)
5. Prepare your meals at home instead of eating out or eating processed foods
6. Drink more water! 
7. Avoid drinking alcohol, juices, and soda. 

Drink Up Ladies for that H2Glow!

It's not exactly new information that water is good for you. We're told to drink at least eight glasses a day for clear skin, fresh breath, and good digestion, and now there's actually photo evidence that shows just how important proper hydration really is.
People who often suffer from chronic headaches are encouraged to drink more water. One woman proved its potency from drinking three glasses of water a day to three liters a day for one month and recorded the results in a photo diary. The results are staggering as you can see here. 
After her fourth week of increasing her water intake, she said, "I genuinely can't believe the difference in my face. I look like a different woman. The dark shadows around my eyes have all but disappeared and the blotches have gone. My skin is almost as dewy as it was when I was a child. The transformation is nothing short of remarkable."

She was also able to drop two pounds without changing anything else in her diet and workout routine, and found that the minor cellulite around her legs and butt had disappeared. Those are just the cosmetic changes! Smith also noticed increased energy and mental sharpness, and her headaches disappeared.

#mcleanderm #askdrlily #headaches #drinkwater #skinmakeover

10 Great Foods to Help you Get your Protein Intake

Whether you're a vegetarian , or not there are lots of tasty meat-free sources of protein that also pack additional health benefits. Read through the list of the top 10 vegetarian sources of protein below and tell us your favorite in the comments.

Read this article for a list of 10 great foods to get your protein.

Is your diet giving you a rash?

October 2013 - Skin and Allergy News

Is Your Bowel Linked to Your Skin?

Ever wonder if your skin rash or pimples could be related to your diet? More specifically could the gluten in your diet be triggering your symptoms?  Everyday more and more benefits of gluten-free diets are being discovered.   

Gluten-free diets are most commonly used to manage celiac disease, which causes the immune system to trigger a reaction in the gut to gluten, a protein which is found in wheat, barley, rye, malts and triticale.  But what if you have never been diagnosed with celiac disease?  In a recent study published in Journal Watch General Medicine, patients without celiac disease but symptoms of celiac sensitivity, experienced relief from their symptoms after adopting a wheat-free diet.  

Therefore, whether you have celiac disease, a gluten sensitivity, or neither, experimenting with a gluten-free diet has several potential benefits. Patients in our clinic with eczema, acne, and peri-oral dermatitis have seen benefits with glow gluten or gluten free diets! Luckily, with the growing popularity, many grocery stores have now made these products more accessible to consumers by adding gluten-free aisles. 

As with any diet change, it is important that you maintain a balanced diet, especially when you are excluding foods you are used to eating. It is also important to continue eating a balance of proteins, carbs, healthy fats, and other nutrients. 

If you have itchy skin, acne, or rashes that do not improve with standard regimens, call Dr. Lily to discuss your diet.   

Food Industry Marketing

Did you know that every year the average american eats:

• Thirty three pounds of cheese, triple that amount that was consumed in 1979
• Seventy pounds of sugar, about twenty two teaspoons a day
• 8,500 milligrams of salt a day, double the recommended amount

With these facts it is clear why twenty-six million Americans have diabetes and one-in three adults and one-in-five kids is clinically obese.  

Meanwhile, instead of altering products to make them healthier the food industry is instead constantly changing marketing campaigns and ingredients to keep up with the next fad.  By decreasing one ingredient but at the same time pumping up another ingredient, companies are still able to sell themselves as “fat-free or low-salt”.  It is a common technique used to deceive the consumer in thinking they are consuming a healthier product while in reality it may have been altered in a way that actually makes it worse for you.

When grocery shopping it is best to avoid all the low salt, low fat, low sugar fads, they are all just a manipulation of ingredients for marketing purposes.  A diet high in protein and vegetables and low in processed food is still historically the best diet for your health.  Consumers need to be aware that 90% of labels are JUST marketing.  

Mythbusters Edition: Q & A with Dr. Lily

Q: Do goosebumps cause hair growth?

A: No, goosebumps occur when the muscles around the hair follicle contracts causing the base of the follicle to push up and sit higher above the skin’s surface.  This results in the prickly feeling when you get goosebumps. Once the goosebumps subside, your hair will relax back to its original position.





Q: Is it true that you should only wash your face once a day?

A: Everyone envies that blemish-free complexion, but washing your face several times throughout the day may be your downfall.  You only need to wash your face with a cleanser once a day, advisable at night before bed.  Choose your cleansers well because not all face washes are one-size-fits-all.  For sensitive skin, look for cleansers that are hypoallergenic and fragrance-free like the Avene Extremely Gentle Cleanser sold in our office.  And be sure to wash with lukewarm water; anything too hot will dissolve your skin’s natural oils and cause dry skin.

                                                                                      

 

Q: Does Vitamin E really help fade scars?

A: For years people have been convinced that Vitamin E helps to improve and fade scars such as stretch marks, acne scars, and help heal wounds.  There is no scientific evidence to confirm that Vitamin E helps heal scars.  It actually has been linked to acne and blemishes.  No current evidence has proven that Vitamin E speeds the healing process and improves the overall look.

Q: Does your diet have any effect on how your skin ages?

 

A: High-glycemic foods such as rice, pasta, bread, and sweets are skin enemies. These carb-loaded foods trigger the body to produce more insulin causing age-accelerating inflammation. Instead, try eating colorful vegetables that fight swelling and redness. Recent studies have shown that those who eat more green and yellow vegetables have fewer wrinkles. If that isn’t motivation to go grocery shopping, I don’t know what is.

Q: Do my facial expressions contribute to my wrinkles?

A: Yes, the muscles between the eyes, the forehead, and around the eyes (crow’s feet) form from our facial expressions.  Over the years, the lines can etch in the skin and become noticeable even at rest.  The only treatment and prevention of these is Botox.

Top Acne Fighting Foods You Should Eat this Thanksgiving

Ever hear the saying “You are what you eat?”  Many foods can contribute to acne flare-ups.  Aside from hormones and poor skincare routine many of the ingredients in your foods can surprisingly produce breakouts.

Here are four acne-fighting foods that can give you clearer skin this holiday season:

- Greens – foods that are rich in the antioxidant, Vitamin E, help skin to heal from acne damage and scarring.  Try making a spinach salad topped with almonds and eggs, drizzled with olive oil.

     - Carrots – foods that are rich in beta-carotene convert to Vitamin A in the body and enhance the benefit of selenium to the skin.  Vitamin A is the derivative used in many anti-aging Retinol creams.

3   - Whole wheat – Skip the white stuff!  White bread, mashed potatoes, white rice, anything made from sugar should be off limits this holiday.  Try substituting it for buckwheat, which is known to help balance the acne inducing hormones.

4   - Sweet potatoes – another great side dish containing beta-carotene.  Aim to consume at least a half-cup of yellow or red fruits and veggies to your daily diet.  Trade out those starchy mashed potatoes for sweet potatoes, and skip the marshmallows.

Stick to these healthier alternatives during your Thanksgiving feast to keep your skin vibrant and healthy.

Gluten : A Fad or Fix?

Gluten: a Fad or a Fix?

When you enter the supermarket, it seems as though you can’t escape foods with “gluten-free” labels or magazines featuring celebrities, like Oprah, Kim Kardashian, and Miley Cyrus, praising their gluten free diet. So what is the big deal about gluten and the gluten free diet?  

Gluten is a protein found in wheat, barley, rye, and triticale, meaning that it is in foods derived from those core grains (pastas, crackers, breads, baked goods, pizza, cereals). It’s even in substances aren’t from the core grains like self-basting poultry, vegetables in sauces, or even your makeup. It’s hard to escape gluten if you aren’t purposefully avoiding it. 

But why avoid it? 

One reason to avoid gluten is if you have celiac diseae, or if you find your skin sensitive to foods with gluten. Celiac disease is a condition where gluten causes the immune system to attack the small intestine’s villi, or outer lining, thus preventing the body from absorbing essential nutrients. Those with celiac disease suffer from abdominal pain, bloating, skin rashes, cramps, and malnutrition. 

However, you may test negative for celiac disease, but still experience acne, eczema, or other skin rashes which improve with a gluten-free diet. This new phenomenon is known as gluten intolerance.  Gluten intolerance is like celiac disease, just with out the damage to small intestine, and is treated the same way: a gluten-free diet. 

A gluten-free diet is heavy on fresh meat, fruits, and vegetables and replaces foods with gluten with “gluten-free” foods, which have less than 20 ppm of gluten. While foods like potatoes, rice, corn, beans, and quinoa are naturally without gluten, breads and starches have to be manipulated to remove the gluten. One of the main ways to transform the staples into gluten-free is by using rice flour, potato starch, or tapioca flour instead of wheat-based flour. 

Acne has been recently shown to be sensitive to the starch load and often the amount of gluten in the diet. Similarly, skin rashes, such as eczema, improve with a low-gluten or gluten-free diet. If you feel your skin is not improving on standard acne or eczema medications, talk with Dr. Talakoub about exploring how your diet may affect your skin.  

How Your Diet Can Completely Save Your Skin!

Maintaining a healthy diet will allow your body to absorb all of the vitamins and minerals it needs in order to carry out all of the physiological functions required to for you to look AND feel your best. Your diet has a very significant impact on the health, and ultimately the appearance, of your skin. Here’s a quick guide to some of the vitamins, minerals, and macromolecules that can help your skin if you include them in your diet!

Alpha-Hydroxy Acids (AHA’s)

Signs of aging skin can begin in your mid-twenties. When old cells collect on the surface of your skin, your skin is left looking dull because it is textured and the appearance of uneven and fine lines and wrinkles is magnified. Alpha-hydroxy acids (AHA’s) help the turnover process of dead skin cells, which reduces the signs of aging and helps your skin look smooth. Pineapple and papaya contain high amounts of AHA’s. Not only are AHA’s present in many cosmetic products, but fruit enzyme peels and facials are also gaining popularity. Enzyme peels and facials are even available at my office, the McLean Dermatology & Skincare Center! 

Iron 

Iron, like many of these other minerals and vitamins, is essential to human life. Two-thirds of the iron in your blood is present in the blood and serves a number of metabolic roles. Iron is present in hemoglobin, the protein in your blood that transports oxygen to tissues. Consequentially, the iron you consume in your diet will not only help you maintain your overall health, but it will also encourage healthy looking skin. When you consume the daily recommended intake of iron, your skin will be supplied with the oxygen-rich blood it needs to look radiant, rosy, strong, and smooth. A lack of iron in your diet can lead to pale skin, hair loss, pruritis (itching), weak nails, or a condition called angular cheilitis, which can lead to painful cracking around the lips. The RDA  for iron for men ages 19 to 50 is 8 mg each day while the RDA for women ages 19 to 50 is 18 mg each day, 27 mg per day while pregnant, 10 mg per day during lactation, and 8 mg per day for postmenopausal women. Iron can be found in a wide array of foods because there are two forms of dietary iron, heme and nonheme iron. Heme iron is derived from hemoglobin, so it can be found in animal foods such as red meats, fish, and poultry. Nonheme iron is found in plant foods, such as lentils, beans, spinach, raisins, oatmeal, grits, and whole-wheat bread. 

Omega-3 Fatty Acids

Omega-3 Fatty Acids are the good fats in your diet! Specifically, they are found in plant and marine oils. The best source for omega-3 fatty acids are in fish and nuts. When it comes to your skin, omega-3’s help improve the strength of hair and nails and help reduce skin inflammation. In addition to serving many other roles in your body, Omega 3’s also help reduce acne, help moisturize dry and scaly skin, and can improve skin texture. To meet the recommended daily amount (1.1 grams per day) a can of tuna and a handful of walnuts is a solid choice. Eating a 6 oz. piece of grilled salmon along with a mixed greens is also an easy option. Other great sources of omega-3 fatty acids include spinach, collard greens, flaxseed, edamame, dry roasted pecans, canned sardines and catfish. 

Antioxidants & Vitamin C 

You can look in the cosmetics department at any retailer and see “antioxidant” on product labels from cleansers to eye creams to foundation primer, and for good reason... this ingredient packs a powerful punch and it does just as much good when incorporated into your eating habits. Antioxidants are in fruits and vegetables, some of which you eat everyday. Red beans, acai berries, blueberries and cranberries are just a few antioxidant rich foods. A surprising source that can be found in almost every kitchen is honey! Antioxidants protect against UV damage and help combat the free-radicals associated with wrinkles. There are numerous benefits of Vitamin C. Vitamin C fights free-radical damage to our cells and also boosts wound healing. When applied to the skin directly, it can reverse sun damage and age spots on the skin. Adding a healthy amount of Vitamin C into your diet will have a great payoff as well. Citrus fruits such as oranges and grapefruit are loaded with Vitamin C, green vegetables like broccoli and kale also contain a good amount. Vitamin C enhances the absorption of iron, so get the maximum benefit from Vitamin C, combine with foods that contain iron. By adding fresh cut strawberries to oatmeal for breakfast you will have 28% of the recommended daily amount, follow this up with eating at least 1 piece of citrus per day. Women should have at least 75mg of Vitamin C per day and Men at least 90mg. 

Calcium

Calcium plays a vital role in building and maintaining your bone health. Calcium also participates nerve signaling and the secretion of hormones and enzymes. Dairy products have the highest absorbable levels of Calcium. Milk, swiss cheese, nonfat yogurt (which has 40% of the recommended daily amount!), salmon, sesame seeds, blackstrap molasses (great when used as an alternative to sugar when baking), turnips, kale, firm tofu and low-fat macaroni and cheese are just some of the many different types of foods that provide healthy amounts of calcium. When it comes to your skin, calcium helps to alleviate dryness by restoring lipid barriers and reduces premature aging. The recommended daily amount for an adult is 2,000mg. Choosing from the following list of quick, healthy snacks will satisfy your daily recommended intake of calcium: Two six ounce servings of low-fat yogurt, an eight ounce glass of milk, or a fruit & cheese plate!

Biotin (Vitamin B7)

Biotin has been available in the form of a capsule for many years, being marketed as a solution for weak hair and fingernails. Biotin can also stimulate hair and nail growth. The top food producer for biotin is swiss chard, a leafy green vegetable found in salads. Carrots are also a great way to include biotin into your diet. Strawberries and raspberries also contain biotin, even though in lower amounts are still a great source. There is not a strict recommended daily intake for biotin, however an adequate amount is 30 micrograms, equivalent to  1 egg along with a fruit and nut bar (peanuts have very high levels of Vitamin B7).