Showing posts with label skincare. Show all posts
Showing posts with label skincare. Show all posts

Thursday, May 7, 2015


Hi guys,

Long time no see! 

I apologize it's been some time since my last post. New York winter was unforgivingly brutal and kinda froze solid my creative flow. Thankfully I managed to escape on an amazing vacation to Tulum with the fiancé, then to Barbados to renew my visa, and now it's well and truly spring and I finally feel myself again and ready to write. 

I created The Paleo Model Blog because I'm passionate about nutrition, fitness and writing and because I genuinely enjoy sharing my knowledge and experience with you. I don't make any money from this blog and it takes a lot of time to create good content so sometimes it's difficult to find the motivation. The last few months being a case in point. 

But fear not! I'm back. And I hope you enjoy this post that has been percolating in my grey matter for some time. 

BACKGROUND

I often get complimented on my skin. "I hope this isn't creepy but you have the softest skin I've ever felt" is actually a variation on a phrase I've heard more times than any normal human should. 

FACT: A few years ago I was a shirtless greeter for Abercrombie & Fitch at the flagship London store. This involved getting my photo taken with hundreds of people a day... With my shirt off.  

Essentially a lot of people have touched my skin (in a non-creepy way... for the most part).

I'm half Italian and half Irish-descent Australian. Dad's side has thick, smooth, tanned olive skin. Mum's side has thinner, freckley, dry, pale skin (sounds worse than it is). My skin is a mix - a bit on the thin and freckley side but not dry and I do tan. 

Genetically I would say my skin is quite soft, clear and resilient, if not a little orange. I have mild carotenemia, a condition whereby my body doesn't properly excrete carotenoids from food so these natural pigments accumulate in the skin giving it an orange tinge, which makes me look like I always have bad fake tan on. I don't help the cause by eating several carrots every day! But all in all my skin is pretty good and I'm thankful for that. Yet, like all of us I'm still prone to sun damage, wrinkles and aging. 

While genetics clearly play a role in the expression of physical characteristics like having flawless skin or having acne, I still believe that your lifestyle and environment are the biggest determinants as to the health of your skin. 

And while we can't do anything directly about our genetics (yet), we can in fact indirectly impact the way our genetics are expressed by manipulating our lifestyle and environment. 

This ability to affect gene expression via lifestyle change is now being explored through the field of epigenetics, and it gives hope to all of us with a genetic disposition to obesity, heart disease or acne.

Now is probably a good time to stress the fact that I am not a dermatologist nor doctor and I am certainly no expert on skin care. 

I do, however, know a fair bit about nutrition and have read and listened to a bunch of dermatologists, doctors and health experts talk about the skin. I can also talk about my own experience, whatever that's worth. 

Firstly let me emphasize that even as a model I do not make much of an effort with my skincare routine. I do, however, pay close attention to my diet. Which brings me to my first point:

Good skin comes from the inside.

Your skin is a reflection of your internal health. Yes, genetics plays a role, as does your environment. If you work in a chemical factory in northern Norway and smoke two packets of cigarettes a day you're probably not going to have glowing skin no matter what you eat. But if you live in a reasonable environment, like most of us, and you take some measure to limit direct hazards to your skin - like the Australian sun - then you should be able to improve your skin by improving your diet. 

It's what you put in, not what you put on. 

L'Oreal doesn't want you to know this but you can't buy your way to good skin with cosmetics or hygiene products. 


My Nonna, at 87, has better skin than most Aussie women in their 50s and her idea of a skin care routine is soap, a damp face cloth and olive oil. I'm 99% sure she's never put anything on her skin that couldn't be added to a salad or baked in a cake. And unlike Mum she's certainly never spent $100 on 50mL of Estée Lauder Resilience Lift Cream. 

You see, if you've eaten minimally processed, whole, real foods for your entire life - much of which grown in your backyard and nearly all of which cooked in your own kitchen - your skin should reflect your healthy diet. 

Healthy fat is essential to healthy skin. I attribute Nonna's (and my) soft skin to the high quantity of healthy fats in our diet. For me this means daily slugs of extra virgin olive oil, spoonfuls of coconut oil and regular consumption of eggs, nuts, avocado, oily fish and butter. 

Healthy dietary fat is the foundation of good skin. Fatty acids and cholesterol are the building blocks of our hormones, our connective tissue and our skin. Restricting fat intake is one of the worse things you can do for your skin and overall health. Eat more fat!

On the other end of the spectrum certain processed foods are kryptonite for your skin. The two biggest enemies to your skin are sugar and dairy, with industrial vegetable and seed oils being a close third. 

All three of these modern dietary mainstays can contribute to inflammation - the insidious, nasty type of systemic inflammation that when in excess of what the body can tolerate manifests itself as skin irritation, breakouts, acne, rashes and itching. In more severe circumstances unchecked chronic inflammation can lead to (or at least correlate to) autoimmune and metabolic disorders such as rheumatoid arthritis, diabetes and heart disease. 

In particular, anything that tends to chronically elevate insulin - such as a high (refined) carbohydrate diet and/or dairy (I've spoken before about the insulinogenic effect of dairy) - will tend to worsen the health of your skin. 

It's a hormone thing. Anything that throws your endocrine (hormonal) system out of whack will result in funky stuff happening to your epidermis. 

This means that stress is a huge factor for your skin. You need to manage your stress. Likewise, good sleep, adequate (but not excessive) exercise and sun exposure, and avoiding things like the contraceptive pill and excessive alcohol consumption will all help optimize your hormones and thus get your skin as healthy as possible. 

Ultimately, healthy skin comes from the inside. Optimizing your nutrition and other lifestyle factors is the only tried and true method to achieving healthy, glowing skin. 

On the flip side, you do also need to pay attention to what you're putting on your skin. All those creams and lotions might be doing more harm than good. 

I don't like to fear-monger but cosmetics and personal hygiene products are full of nasty junk. Industrial chemicals, skin-drying alcohols, endocrine-disrupting parabens and cell-breaching nanoparticles of metal oxides are pervasive in all but the most natural of skincare products. 

Just go and pick up your shampoo or moisturizer and read the list of ingredients. It's terrifying. 

A good general rule (which my Nonna unintentionally lives by) is not to put anything on your skin that you couldn't eat. 

It may seem silly to think of drinking Vaseline shooters but we absorb substances transdermally (through the skin) just as we absorb substances via digestion (through the gut) so those chemicals listed on your volumizing shampoo are entering your body one way or another. 

Now I'm not telling you to go and throw out your entire bathroom cupboard and start concocting your own deodorant out of apple cider vinegar, baking soda and coconut oil (although that would be pretty bad-ass). And I'm not saying you can never use a cleanser or moisturizer again. But it would be wise to reconsider which products you're putting on your skin and whether you can find a safer more natural alternative. 

For example, it is becoming increasingly evident that most sunscreens could be quite harmful. A 2014 study by The Environmental Working Group (EWG) found that 75% of the 2000 sunscreens they tested contained potentially toxic and carcinogenic compounds such as oxybenzone, which has been linked to cancer (Kunisue, 2014). I suggest downloading the EWG app and only choosing sunscreens that get a safety rating of four or below. 

To conclude, I'm going to leave you with some actionable bites of advice... 

The Paleo Model's skincare tips:

1. Minimize your consumption of sugar and dairy. Specifically, avoid added sugar (soda, sweets, treats, packaged foods), refined carbohydrates (grain/potato/cereal products), high fructose foods (dried fruit, agave, "natural" sweeteners) and dairy sugars (lactose) and dairy protein (whey and casein). Pure dairy fat in the form of butter of ghee is fine.

Note - Not everyone needs to avoid dairy or restrict sugar to have good skin but for most people with bad skin dairy and sugar are the main culprits. 

If you have acne I strongly suggest you completely eliminate dairy for 30 days and limit sugar/carbohydrates to only vegetables sources and less than three pieces of fruit per day. After 30 days slowly reintroduce to discover what your trigger foods are. 

2. Minimize your consumption of processed modern foods, particularly industrial vegetable and seed oils, refined grains and other non-Paleo crap. If you don't understand what I mean by this read some of my other articles. 

3. Eat more fat. Replace those refined carbs with healthy sources of whole food fats such as oily fish, eggs, nuts, coconut oil, olive oil, butter, cacao, avocado, etc. 

4. Don't put anything on your skin that you wouldn't eat. Try olive oil and/or coconut oil as moisturizer. Substitute natural, organic or even home-made products for commercial chemical ones. 

5. Optimize your hormones by improving lifestyle factors such as sleep, stress management, exercise, supplementation and by limiting exposure to environmental toxins and things that can disrupt hormonal balance like excessive alcohol, phytoestrogens, the contraceptive pill or overtraining. 

6. Drink plenty of good quality water. Coffee and some alcohol should be fine as long as you stay hydrated. 

7. Get some sun exposure, not too much, and use a safe sunscreen. Don't get burnt.

8. Leave your skin alone. If you have oily skin then using drying (foaming) cleansers, acne treatments or harsh medications, or simply by over-cleansing, scrubbing and moisturizing your skin can actually make matters worse by disrupting the natural balance of good and bad bacteria on your skin, causing more breakouts.  

If you optimize your nutrition and lifestyle you can mostly leave your skin alone except for some basic cleansing and moisturizing once or twice a day and it will sort itself out. 

Less is more. 

And ladies, don't wear too much makeup! Truth be told most of us lads don't like a face full of makeup. Natural beauty is far more attractive than a mask of makeup. Basically if we can tell you're wearing makeup you're probably wearing too much. Also, powder mineral makeups should be avoided as there is some evidence that the metal oxide particles can lodge in your lungs and potentially cause harm down the road.

If you follow these basic guidelines there is no reason why you can't walk around with glowing, blemish-free skin your whole life like my Nonna! Who knows? Maybe one day someone may also say to you, "wow, I don't mean to be creepy but your skin is incredibly soft". 

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PS - Thanks for reading and if you liked this post please share it with a friend. Every extra person I reach makes writing these that little bit more worthwhile. And follow me on Instagram @davidsciola for shameless selfies and travel pics. 

Sources

Kunisue T, Chen Z, Buck Louis GM, Sundaram R, Hediger ML, Sun L, Kannan K. Urinary Concentrations of Benzophenone-type UV Filters in U.S. Women and Their Association with Endometriosis.  Environ Sci Tech 2012 Apr 17;46(8):4624-32. Epub 2012 Mar 29. http://breakingnews.ewg.org/2012sunscreen/

Friday, August 29, 2014


This week I had the privilege of interviewing the charming and talented Dorit Jaffe - Holistic Health Coach and creator of food and lifestyle blog WholeHealthyGlow.com. Dorit, like me, has a passion for helping people forge a healthier lifestyle through optimal nutrition, exercise and stress management, among other things. She also has an amazing talent for coming up with innovative recipes and presenting them in beautiful ways. Her food blog and Instagram account are incredible. I think you'll enjoy her holistic approach. Let's get to it...

Occupation and location?
I am a holistic health and lifestyle coach based in New York City. I work with clients to achieve their personal health goals and help motivate them through a six-month program and specialize in managing stress and healing digestive issues.

Did you grow up in a healthy family? What was your nutrition like as a kid?
My definition of “healthy” has changed over the years, but in retrospect yes I believe that I grew up in a “healthy” family. My parents didn’t allow me to eat foods with artificial colors/flavors, soda, lots of snacks or candy, and cooked at home a lot. I wasn’t a big fan of vegetables and because all my friends got to eat Fruity Pebbles and fun colored yogurts I would snack on these unhealthy foods whenever I could. For the most part I ate home-cooked meals, ate cereal for breakfast, played all the time outside and participated in sports.

What made you want to become a health coach?
After graduating college with a BA in advertising and marketing communications I realized a corporate desk job wasn’t for me. I learned that my passion for helping and motivating others paired with my love for cooking and fitness could be a career. I love working with people and motivating others to be more healthy in ways that work best for them - because everyone is different and as such requires a different diet with different needs.


What frustrates you the most about our current food system? 
So much! The fact that society has strayed so far from our roots and is now eating food that are harmful to our health. Now food has become marketable poison that contains pesticides, chemical additives, and man-made junk. 

Secondly, society’s addiction to sugar and getting children addicted to it at a young age. In America they allow for baby formula to contain high amounts of sugar. Advertising directed towards children portrays a colorful “happy” experience. What kid wouldn’t want that experience? Or to have candy, cereal, and fast food with cartoon characters all over them? Sugar is more addictive than cocaine. If it’s not acceptable to be addicted to cocaine in our society, why is it ok to allow our children to become addicted to sugar?

Thirdly, that we are allowing mass-production of animals in inhumane and unnatural ways to be consumed in glutinous amounts. I’m not against people eating meat, I just believe that the animals need to eat their natural diet, to be grass-fed and not caged in, fed hormones, grains, GMO corn and injected with antibiotics.

Finally, the overfishing of our oceans, which is wiping out entire species of fish, and ultimately killing precious underwater ecosystems.

You obviously have a healthy glow yourself, your skin is flawless. What does your skincare routine look like?
Why thank you! It’s been a struggle over the years but eliminating dairy, processed sugars and caffeine from my diet definitely have helped. I use all natural vegan beauty products. I wash my face with a Clarisonic brush and use Naturopathica aloe cleansing gel at night and Origins Clean Energy gentle cleansing oil in the morning. To prevent and heal breakouts my favorite product is Eco Modern Essentials Pimple, which is a blend of lavender and tea tree oils. I use this every night after cleaning my face. For eye makeup remover I use pure coconut oil. For details about my beauty regimen, check out my blog post here.


Favorite vegetable?
There’s so many! But if I have to choose one... Sweet potato!

Best fat for cooking?
Organic cold-pressed coconut oil or olive oil.

What do you think is the biggest obstacle holding women back from achieving their optimal body composition?
Stress. Stress is more harmful than a Snickers bar. If you stress and over-analyze everything you eat and aren’t happy you release cortisol. Cortisol can be a very harmful hormone in your body when out of balance, causing you to gain and retain weight in your mid-section while also making it almost impossible to lose weight. Relax and be proud of every step you take towards your new lifestyle. If you eat something “bad” move on and don’t stress about it.

Have you ever had body image issues? What do think is the best way to cultivate a healthy body image?
Yes, and I think society plays a big role in this issue. From a young age now people are exposed to gossip magazines, celebrity news, and the never-ending topic of “that person is too fat or skinny.” I never worried about my body image as a kid but as I grew up and moved to cities like Los Angeles and New York the pressure grew. I think the best way to have a healthy body image is to do things that make you happy and surround yourself with supportive and loving people, who see the beauty in you always and are there to support you no matter what. Also, to just love the imperfections that make you you!

What do you think is the most effective form of exercise for women trying to lose weight?
Exercise does play a role in losing weight but I think diet comprises 70% of reaching your body's natural weight. Exercise makes up the other 30%. I recommend cardio and strength training to tone your muscles. I personally like to try different classes, video workouts and outdoor activities to switch things up.

For the following foods, state whether they should be a) avoided completely, b) consumed only occasionally, or c) can be consumed regularly, for the average otherwise healthy person:

Peanut butter - Can be consumed occasionally. Only eat organic pure peanut butter, not the fake stuff.
Conventional whole milk - Avoid completely.
Pastured Eggs - Can be consumed regularly.
Grass-fed beef - Can be consumed regularly.
Farmed tilapia - Avoid completely.
Ice cream - If dairy, then I would avoid completely.
Canola oil - Avoid completely.
Coconut oil - Can be consumed regularly.
Fresh pineapple - Consumed occasionally.
Grass-fed butter - Can be consumed regularly.
Tofu -  Eat occasionally but only organic.
Margarine – Avoid completely.
85% cacao dark chocolate - eat occasionally, make sure it's good quality.

Finally, your top three pieces of advice for leading a more kick-ass, healthy existence?
1) Set achievable and maintainable goals for yourself. 
2) Enjoy eating and living healthy. Make it fun, not a task. 
3) Don’t stress. Love yourself and know you are capable of anything.

Thanks so much for sharing. What is the best way for people to see what you're up to and get hold of you?
My website: www.wholehealthyglow.com where I post health and lifestyle advice and tips, as well as healthy plant-based vegan and vegetarian recipes.

Follow me on Instagram: @wholehealthyglow and Twitter: @Dorit_Jaffe

Best way to contact me is via email: [email protected]glow.com