Glowing Skin in 5 Days

Ananda Mahony

ND

Glowing Skin in 5 Days

by Ananda Mahony ND

Contents
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Day 1 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Day 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Day 3 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Day 4 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Day 5 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 The benefits of natural skin care . . . . . . . . 14

Glowing Skin in 5 Days by Ananda Mahony ND

Glowing skin in 5 days

Find this hard to believe? Skin cells start to respond immediately to positive changes and significant changes in skin tone and colour will start to occur within 3 days! Over the next 5 days you will learn how to make positive changes to your skin and by the end of the week your skin will already start to look and feel better. As a naturopath and skin specialist, I have read the books from Perricone to the latest Green Beauty Bible, followed up the research, checked product ingredients and worked with clients for the last 10 years so I know what I am talking about. This 7 day course gives you the information to start making positive changes to your skin, diet and lifestyle that will allow you to have glowing skin within 7 days. Some people are born with gorgeous glowing skin. Most of us however, have to put in some effort to maintain this look. . . myself included!

Glowing Skin in 5 Days by Ananda Mahony ND

DAY 1 - Healthy Skin Diet

Avoid foods that increase aging and skin inflammation
Diet is one of the key factors in skin health. What we eat either supports our overall health including our skin or it damages it. Significantly there are certain foods and food groups that contribute to inflammatory based skin changes promoting skin conditions in those that are prone and ultimately leading to accelerated skin aging. The enormous variety of foods available to us coupled with often contradictory information in the media about diets, making good food choices can be a confusing process. While no single food is the cause of skin inflammation, there are groups of foods that have a pro-inflammatory and therefore pro-aging effect. In addition many foods that we consume also play havoc with our blood sugars, are nutritionally deficient and overload our digestion system and liver. Fortunately there are also foods that do the exact opposite!

What foods should I avoid to feel and look great?

They key foods to avoid are those that cause inflammation and cause blood sugar imbalances as these spark a whole range of biochemical changes in our bodies which in the short term makes us feel tried and lacking in energy and in the longer term, advance rapid skin inflammation and aging. I am a huge advocate of moderation in all things, including dietary changes. To really see a difference in your skin however,
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I recommend following a 90:10 ratio of anti-inflammatory to inflammatory foods. Treats are necessary but once they become part of every day, they cease to become treats. Keep them to 10% of your overall diet and when you do have them, REALLY enjoy them.

Avoid these pro-inflammatory foods

sugar - not only avoid adding sugar to drinks and cereals but also sugary foods such as soft drinks, sweets, jams, many cereals, biscuits, cakes and desserts refined carbohydrates such as any foods containing white flour - bread, biscuits, cakes, pastries, pastas chemicals added to food which includes most canned, preserved or processed foods fried foods and those containing trans-fats such as margarine, ice cream and dairy desserts processed foods - most processed foods contain trans-fats and sugar preservatives, artificial colours and flavours - read food labels and if it has more than 5 ingredients or has ingredients you cant identify as foods, put it back on the shelf. This seems like a big list but one way of avoiding these foods is by avoiding the middle aisles of the shopping centre and gravitate towards those on the periphery as this is where you will find the REAL foods. Tomorrow you will receive guidance on the foods you can eat in abundance.

Take home tip

See if you can go one day without any of the above foods. All it takes is 24 hours to start making change. Even better, try three days and then you will really start to see a difference in your skin. If you have any specific questions about todays content or need further support, e-mail us at info@vitalenatural.com.au and one of our skin specialists will help you with your query.
Glowing Skin in 5 Days by Ananda Mahony ND

DAY 2 - Anti-inflammatory Foods

Today we look at the foods that have an anti-inflammatory effect on the skin and the body. These foods are nutrient dense and antioxidant rich meaning they provide our bodies with all the good things we need to nourish our skin, stop inflammation and actually slow down aging. Have plenty of anti-inflammatory foods: Stay Hydrated - our skin reflects our state of hydration. Dehydrated skin is sign of total body dehydration. Start the day with half a lemon squeezed into 300mls of water. The lemon will stimulate the cells of the body to absorb the water increasing hydration levels. Eat plenty of colour such as rainbow fruit and vegetables - five servings, include: red/orange/yellow vegetables and fruits, purple foods, green foods, seed foods such as peas, onions, garlic Eat fresh seeds - a tablespoon a day is ideal e.g. pumpkin, sunflower, sesame or ground linseed Eat good fats - essential fatty acids from good fats such as deep sea fish, olive oil, nuts and seeds help maintain the fatty membrane surrounding the cell, holding in moisture and nutrition. The result is plump, well hydrated skin. Include fibre-rich foods such as wholegrains, root vegetables, lentils, beans Enjoy low fat, live, organic yoghurt Eat organic food as far as possible

Glowing Skin in 5 Days by Ananda Mahony ND

Have in moderation these inflammatory neutral foods

Limit alcohol - 2 x 180ml glasses no more than 5 days a week is the maximum recommend quantity for all over body health as well as healthy skin. Limit tea or coffee - no more than one cup a day (you can substitute with caffeine free tea such as Madura) as they are diuretics that cause dehydration which quickly reflects in the skin Limit vegetable oils - other than olive oil as they may have prooxidant and pro-inflammatory effects If you eat red meat have it three times a week. Eat fish or organic chicken on the alternate days Sometimes use alternatives to dairy products (milk and cheese) such as soya, almond or rice milk Include vegetable sources of protein such as tofu, tempeh, beans, lentils and sprouted seeds Try to have no more than 1-2 portions of grain foods (those made from wheat, oats, rye etc.) daily. Try alternative whole grain foods such as kamut or spelt bread or even seeds such as quinoa and brown rice.

Take home tip

Write down what you ate in the last 24 hours. Did you have many of the foods from the anti-inflammatory list? If not, see if you can increase your intake in the next 24 hours. You will notice within 24 hours that you will start to have more energy and feel cleaner and within 3 days, you will notice your skin looking more vibrant.

Glowing Skin in 5 Days by Ananda Mahony ND

DAY 3 - Skin Super Foods

There are some foods that are just so good for the skin that they are called Skin Super Foods. These foods contain nutrients that specifically support skin function and so are of particular importance. You can eat these foods regularly knowing you are helping your skin to stay healthy.

These are the top 5 skin super foods

Deep Sea Fish - fish and particularly deep sea fish are a healthy source of protein. The skin needs protein for maintenance, repair and healing. Without sufficient protein, our skin starts to lose integrity and elasticity. Fish also have essential fatty acids which are the next super food. The Good Fats - Essential Fatty Acids (EFAs) help to keep skin flexible and hydrated as well as promoting skin healing. Deep Sea fish are the best source of EFAs including tuna, salmon, anchovies and sardines. Other sources of good fats include whole grains, nuts & seeds, dark leafy green vegetables, LSA and cold-pressed oils (especially flax, pumpkin, sunflower and sesame). Green Leafies - full of vitamins, minerals, antioxidants, essential fatty acids, water and fibre, green leafies are the earths gift to us. They also contain chlorophyll which has a detoxifying effect on the body, helping to cleanse waste from our systems. A serve daily will certainly go towards creating healthier skin p.s. the darker green the better the health benefits so Iceberg isnt the best choice.

Glowing Skin in 5 Days by Ananda Mahony ND

 Berries - apart from tasting delicious berries of all kinds are beneficial for the skinand the rest of the body. Try to eat a serve of berries (about 1/3 of a cup) 2 or 3 times a week and yes frozen berries are fine. Try blueberries, raspberries, mulberries, strawberries or cranberries. Berries are rich in antioxidants (think colour!) which support skin health and reduce damage from internal and external factors such as sun damage and pollution. Green Tea - green tea is a great skin tonic both topically and internally. Green tea like some of the other super foods is full of antioxidants and other nutrients that support the skin. 1-3 cups of green tea a day helps to reduce inflammation and promote detoxification. It is also a great coffee substitute as it keeps you alert and awake without feeling wired. Topically green tea helps to support the skin matrix and reduce redness and inflammation.

Take home tip

Make up a strong cup of green tea. Store it in a spritz bottle in the fridge in summer. When ever you feel hot, have just been out in the sun or even before applying your moisturiser, spray some green tea on your face instead of a toner.

Glowing Skin in 5 Days by Ananda Mahony ND

DAY 4 - Lifestyle Factors

Apart from what we eat and put on our skin, there are the things we do that impact on our skin. Sun, smoking and sleep are 3 factors that have a significant effect on the radiance of our skin and eventually on the aging process. Avoid the midday sun. Some sun exposure is essential for the production of Vitamin D. However, prolonged midday sun exposure is most damaging to the skin and so should be avoided. Research shows that excessive skin exposure is the number 1 cause of skin aging. For everyday use a SPF 15 or 30 sunblock, moisturizer or make up with SPF. If you are planning on extended sun exposure such as a day at the beach, be sure to use an SPF 30. Dont smoke. Smoking damages the skin almost as much as sun exposure. The damaging effect of smoking on the skin is due to the excessive production of free radicals. Ensure you get enough sleep. Ideally 7-8 hours each night. Tiredness shows up on the skin. When you are more rested, your skin is also more rested and the benefits show as well. Consider an antioxidant supplement. If you think that you are subject to greater antioxidant stress than normal from factors such as sun, wind or pollution exposure or disease, poor diet and stress, then an antioxidant supplement may be of benefit. Choose one that contains Vitamins A, C, E, beta carotene and zinc as all of these antioxidants work to support the skin. Grape Seed extract is also very useful as it specifically works to inhibit the destruction of collagen as well as improving the elasticity in skin by stabilising collagen and elastin.

Take home tip

Find a sunscreen, moisturiser or mineral make up that uses either zinc or titanium dioxide as these offer greater sun protection than standard chemical sun filters. For recommendations follow this link www.vitalenatural.com.au

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DAY 5 Synthetic Ingredients

Avoid Synthetic Ingredients in Skin Care
Remember the scene in Goldfinger when the Bond girl is covered in gold paint and dies because her skin suffocates? While it is doubtful whether anyone would regularly practice anything so obviously wacky (not to mention expensive!) the outcome itself is not as crazy as it sounds. We tend to forget that the skin is the largest organ of the body, and every day we apply a chemical cocktail of substances in ignorant bliss, unaware that up to 60% of anything applied topically can be absorbed into our bodies. As the average woman uses up to 14 different skincare and cosmetic products each day, this calculates to a massive two kilograms of different chemicals each year seeping into our systems. So why does this matter? With many of the synthetic ingredients used in everyday skin care being potentially toxic to humans, you may like to reconsider some of the following: Petrochemicals - Petrochemical derived ingredients (such as mineral oil) are extensively used in skin care as they help prevent water loss. While this may seem beneficial, they actually prevent the skin from breathing by forming an occlusive barrier, disrupting the skins normal functioning. Parabens - Methyl, Propyl, Butyl and Ethyl Paraben (all common preservatives) have demonstrated oestrogen mimicking activity which disrupts the bodys normal hormonal balance. In addition, parabens have also been shown to cause abnormalities in cell reproduction, an issue also associated with cancerous cells.

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 Sodium Laurel Sulphate (SLS) (a foaming agent) used in toothpaste, shampoo and foaming cleansers. Numerous trials showed that SLS can increase transdermal water loss causing the skin to become dehydrated and cause skin irritation. Often derived from petroleum, it is frequently disguised in pseudonatural cosmetics with the phrase comes from coconuts. It causes eye irritation, scalp scurf similar to dandruff, skin rashes and other allergic reactions. Phthalates are a group of synthetic chemicals that are used in the production of various substances such as plastics, beauty products and artificial fragrances. Phthalates can interfere with reproductive tissues in both men and women leading to issues such as infertility and birth defects. Specifically it targets the testes in men and breast tissue in women.

Propylene glycol is implicated in contact dermatitis, kidney damage and liver abnormalities. It also damages cell membranes causing rashes, dry skin and surface damage. Diethanolamine (DEA), Triethanolamine (TEA) - Often used in cosmetics as emulsifiers and/or foaming agents. They can cause allergic reactions, eye irritation and dryness of hair and skin. Diazolidinyl Urea, Imidazolidinyl Urea - These are widely used preservatives and are widely known to cause contact dermatitis. Known as Germall II and Germall 115 both these chemicals release formaldehyde, which can be toxic. PVP/VA Copolymer - A petroleum-derived chemical used in hairsprays, styling aids and other cosmetics. It can be considered toxic, since inhaled particles can damage the lungs of sensitive persons.
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 Synthetic Colours - Used to make cosmetics look appealing, synthetic colors, should be avoided. They will be labeled as FD&C or D&C, followed by a color and a number. Many synthetic colors can be carcinogenic. Synthetic Fragrances - The synthetic fragrances used in cosmetics can have as many as 200 ingredients. Parfum and synthetic fragrances are the most common cause of adverse skin reactions. Some other problems caused by these chemicals include headaches, dizziness, rash, hyperpigmentation, violent coughing, vomiting and skin irritation.

Take home tip

Read the labels of the skin and hair care you are currently using to see if you can identify any of these ingredients. If they do, and you would rather avoid such ingredients, ask us at Vitale for natural and organic alternatives www.vitalenatural.com.au

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The benefits natural skin care

There are many excellent reasons to go all-natural with skin care. Below is a list of 9 key reasons to consider changing over to natural products. The term natural is somewhat misleading with regard to use in cosmetics. In Australia and the US manufacturers can add 5% of a natural ingredient to a synthetic product and call it natural. This is generally regarded as greenwashing and such products arent considered natural at all. So what do you look for to get the REAL benefits from truly natural products?

1. Truly natural products contain no synthetic ingredients such as artificial colours or fragrances. Artificial fragrances are amongst the most irritating ingredient in skin care with the ability to cause or significantly contribute to irritating skin conditions such as eczema, dermatitis, rashes and hives. You will notice the difference in your skin when you avoid such ingredients. 2. Natural products contain no potentially harmful ingredients such as petrochemicals, mineral oils, sodium lauryl sulphate and propolene glycol. According to Skin Deep, an Environmental Working Group in the US, many of the synthetic ingredients used (in the US and Australia) in everyday skin care are potentially toxic to humans.

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3. Natural skin care is formulated to support the healthy functioning of our skin from within and without. Humans absorb up to 60% of any substance applied to our skin. It has been calculated that the average women can absorb up to 2kg of different chemicals through their skin each year. By using natural products you ensure that what you are absorbing is benefiting your skin and body, promoting radiance and health. 4. Our bodies have to break down, detoxify and excrete any substance we put on them. This puts an extra burden of toxicity on the body and is of particular concern for young babies and children whose organs of elimination are not fully developed. Reduce your toxic burden by using whole, unrefined natural products. 5. Natural skin & body care products contain nutrients, including naturally occurring antioxidants, amino acids, botanical extracts, pure essential oils and essential fatty acids in their holistic form which is more compatible with our skin and bodies. This includes nutrients such as grape seed (rich in phytochemicals that support the skin), rose hip oil (rich in vitamin C), Carrot oil (rich in vitamin A), pumpkin seed oil (rich in zinc), olive oil (rich in squalene) to name but a few. These ingredients promote healthy skin by nourishing from the outside in. 6. Natural cosmetics are more active. Excluding water, often contain up to 95% active ingredients rather than 5% active ingredients in a 95% inert (non-active) base as in many of everyday personal care products and cosmetics. You will notice a difference when you use natural products.
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7. Wholly natural products are not tested on animals. 8. Natural products are environmentally friendly. Recent studies have shown that the chemicals and toxins found in most skin care products have a harmful effect on the environment as well as they take longer to break down than whole, unrefined ingredients. 9. Value for money. Natural products are often less expensive than synthetic products as they dont have to compete in the hyped brand focused market. You are also paying for active rather than inert ingredients. When considering the benefits available form natural skin care the value of natural products outweighs anything else on the market.

Visit us on the web www.vitalenatural.com.au vitaleblog.org

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