Building blocks for optimal health inside an out

Its been said once and it will be said again. "You are what you eat!" I've learned this on my own personal well being journey. From correcting the challenges I was facing with the break outs on my face about 5 years ago to addressing chronic pain and sleep issues. I am still learning as a ago but the difference in changing my diet is immensely noticeable. On my path to becoming a skin care professional I want to not only provide you with the services and products to help your achieve healthy skin but to set you up with with a foundation that starts internally and radiates outwards. I reached out to a sweet young lady with a passion for well being herself. I have known Chelsea since about 5th grade when my family moved to Carson WA from the San Juan Islands. After all these years the Fechter's are still close family friends and partnering with her to come up with a list of food to fuel your body to a lay foundation for your best skin was a no brainer. Here is a little back ground on her experience in nutrition.

Chelsea is Certified Nutritionist with a Master of Science in Nutrition from the National University of Natural Medicine in Portland, Oregon. In her nutrition practice, she offers nutrition coaching and personal chef services that help women learn to nourish their bodies well and find joy in food. She has been a nutrition professional for almost four years, however her interest in nutrition started much earlier. Chelsea’s passion for food took off when she learned how to cook in her nutrition master’s program. She immediately fell in love with creating nourishing meals for others and loves to share her passion and knowledge with clients. She believes that the secret to a healthy life is learning to treat yourself with compassion, eat good food and find joy in every day.

The following list contains food that will help fight inflammation, reduce stress and balances hormones. All of these factors can appear as trouble areas on the skin.

Anti-Inflammatory Foods

· Fish, especially fatty fish like salmon and sardines

· Chia seeds and flax seeds

· Walnuts

· Dark leafy greens like kale, spinach and arugula

· Turmeric and ginger

· Berries

· Beets

· Pomegranate

· Fresh herbs like mint, cilantro and parsley

Stress-Reducing/Sleep-Inducing/Mood Stabilizing Foods

· Foods with magnesium: nuts, seeds, avocados, dark leafy greens, dark chocolate

· Herbal Teas: Tulsi/Holy Basil, Chamomile, Nettle

· High-quality proteins: organic eggs and poultry, grass-fed meat, organic tempeh

· Healthy Fats: Avocado, coconut, nut/seed butters, olive oil

Hormone Balancing Foods

· Freshly ground flax seed

· Dark leafy greens

· Avocado

· Fatty fish like salmon and sardines

· Cruciferous veggies: cauliflower, broccoli, kale, brussels sprouts, arugula, radishes

· Fermented foods: sauerkraut, kimchi, kombucha

· Sweet potatoes

· Lentils

· Pomegranate

· Tulsi/holy basil

· Maca

· Tahini and sesame seeds

· Raw sunflower seeds and pumpkin seeds

Pictured below: My skin Approx. 5yrs ago. I had a lot of breaks outs and scaring from picking at my zits. I even then had a mostly healthy diet but was not listing to my body. Admittedly I also had little to no skin care routine.

For reference I have no make up on in either pictures.

Current Picture : I have drastically cut dairy out of my diet, don't be fooled I still have it every now and then because lets be honest it taste great. I have very little processed sugars but just like dairy every now and then is ok. And when I do go hog wild and eat all the things that I know my body doesn't do well with I know I will pay for it soon enough. I have increased my water intake which we all know is so very important since we are made up of a lot of water. I have a nightly ritual of listening to relaxing music before I fall asleep and to pair well with my diet change I actually wash my face, exfoliate, treat and moisturize regularly. I stared a more plant based diet earlier this year and that is where I began to see a huge change in my chronic pain. Once again I am still growing and learning about what my body needs for optimal heath but I am trying and exploring all my options. That is what matters most.

If you are interested in a more in-depth nutrition plan check out Chelsea's Website www.chelseafechtner.com

At the end of the day remember you are only human and our body's are weird and the great Dory once said " Just keep swimming"