Teresa Paquin Anika Skincare Tips for Acne – The Clear Skin Diet – Foods that help c The Clear Skin DietNow that you understand what type of acne you might have and established a skincare regimen that works for you, you  might be wondering about any other things you can do to help clear your skin.  Or, maybe you're looking to maintain that clear complexion.  One thing you can start with is making some adjustments in your diet.While everyone's skin is different and there is no given diet that will guarantee clear skin, there are quite a few foods to avoid that can affect acne.  The following serves as a guideline only– we don't expect you to eliminate foods or certain foods groups all together, we simply suggest you cut back on some food types and see what happens.  The category labeled ' Try to Reduce' is a group of foods that have been proven to  be a problem for most people who suffer from acne, and we have offered some substitutes to these foods.Try to ReduceAcceptable SubstituteIodidesIodized saltSea salt, un- iodized salt, Celtic saltMilk (including organic & especially non fat ) Almond milk, coconut milk, rice milkCheeseNut cheeseWhey or soy protein shakes, protein barsPea protein, egg white powder, hemp-still check for iodides and biotin before buying ( Vega Sport Performance Protein and Perfect Fit are safe ones)Soy–tofu, soy milk, tempeh, edamame, soy sauceSeafood, shellfish ( cod, scallops)Fresh water fish – lake trout, bass, catfishSpirulina, Chlorella, blue-green algaeKelp, miso soup, seaweed, seaweed supplementsVitamins with iodides, iodine, kelp, potassium iodide ( also avoid Biotin and B12)Foods high in androgensPeanuts, peanut butterAlmond butter, or other nut buttersPeanut oil, corn oil, canola oilOlive oil, coconut oil  Antioxidant 'helper' – foods high in seleniumBrazil nutsPinto BeansHalibutWild- caught salmonOatsNavy beansChickenSpinach The following are some foods and beverages that help with anti-inflammatory support:TurmericGingerGreen Tea ( especially Matcha )Ceylon cinnamonFoods high in vitamin B3 : Cremini mushrooms, Tuna, Chicken breast, Fish ( halibut, salmon , sardines) Leafy greens, Asparagus.Foods high in Omega -3'sFatty fishSalmonAtlantic mackerelAnchoviesHerringWhite fishOmega 3 enriched eggsWalnutsDeep leafy greens, spinach, kale,  watercressBlueberries Hemp seedsMustard seedsBrussel sproutsWinter squashNavy beans The following are foods that cause inflammation:Trans fats: cakes, pie, and cookiesBiscuitsBreakfast sandwichesMargarine (stick and tub)CrackersMicrowave popcornCream filled candiesDoughnutsOverheated fats- baked foods, fried foods at high temperaturesExcess sugarOmega 6 oils ( most vegetable oils) not enough omega -3'sKnown sensitivities ( example – fruit, gluten)A well balanced low glycemic diet can support all aspects of health, including your skin. The following supplements have been found to be useful in helping with recovery from acne.  Anti-inflammatory SupplementsInformationZinc MonomethinesThis form of zinc is the most available form that acts directly as an anti-inflammatory. Many people with acne have lower levels of zinc in their body.Supplementing with zinc has been shown to reduce the severity of cysts and inflamed lesions. It has also been shown to be beneficial for helping improve many of the dermatological symptoms in women with PCOS ( Poly Ovary Syndrome)Omega 3 Fish oilsFish oil is a great anti- inflammatory and helps to alter sebum production, HOWEVER, only if it's molecularly distilled or pharmaceutical grade. Unfortunately, many fish oil supplements are oxidized which actually creates more inflammation. So, only take it if you are sure about your source.Gut HealthInformation Probiotics ( I like the brand Metagenics)These good bacteria that colonize the digestive tract and the skin. They can help people who have been on long term antibiotics ( both oral and topical ). These good bacteria compete with the pathogenic bacteria and can help improve the incidence of breakouts.Antioxidant SupportInformationThe acne prone are generally lower in antioxidants than general population. We recommend getting your anti oxidants from fresh food sources, but here is the RDA for them.Vitamin A 700mcg- women; men 900mcgVitamin C 75 mcg women; men 90mcgVitamin E – 15 mgZinc 30 mgN-Acetylcysteine – 100 to 1500 mgSelenium- 55 mcg ( antioxidant assistant)Insulin SupportInformationElevated insulin stimulates androgen production which stimulates more oil and increased sensitivity to androgens effects on the skin. It is best to get insulin support by wise food choices, but here it is RDA.Berberine 500 to 1000mgChromium 150 mcgVitamin D 400 to 800 IU Again, we aren't suggesting that you cut all of these things out of your diet completely.  We are encouraging you to be mindful of the things you are putting into your body and how they might be affecting your skin. By being aware of the foods you eat and how they affect you personally, you can start to make minor adjustments that will help you look and feel your best. And while every person is different, it helps to be educated on foods that have triggered breakouts in other acne suffers. Teresa Paquin, Licensed NH Aesthetician and Makeup Artist –  offers skincare and makeup consultations by phone for individuals who cannot come into the Hudson, NH location. Or, if you have product questions or want to set up a personal skincare consultation. Teresa retails clean beauty brands both  locally and on-line. Vegan, Organic skincare, Natural Skincare and Clinical result brands that are clean ingredients. A few of my favorite brands for acne, rosacea acne, sensitive acne, dry acne skin types are :Essential Skincare by AnikabeautyVisual Changes Skincare Essential Dermaceuticals Skincare  Advanced Clinical Skincare. See what Anika clients are saying! Testimonies . Please call 603.595.0224. Appointment only Monday through Saturday. No walk-in's please.   Teresa's background and education Teresa has worked in the makeup industry since she was 19 years old. Her education was in Boston and NYC in Film, TV, and Fashion & Beauty makeup. Teresa’s work has  been featured in national magazines where she also served as a Beauty Contributor for Allured Publishing in the beauty industry. She was chosen by Allured Publishing to be their Creative Director for several years, creating the covers of their magazines, doing the model makeup, choosing the photographers, models and themes according to their editorial calendar. She has been a freelance Makeup Artist for film, television, weddings, beauty makeovers which included teaching beauty industry professionals classes. In addition to her makeup work, Teresa is a skincare formulator, and NH Aesthetician, where she provides skincare and makeup services for her NH & MA clients, and operates an e-commerce beauty store

Now that you understand what type of acne you might have and established a skincare regimen that works for you, you  might be wondering about any other things you can do to help clear your skin.  Or, maybe you’re looking to maintain that clear complexion.  One thing you can start with is making some adjustments in your diet.

Try to Reduce	Acceptable Substitute
Iodides
Iodized salt	Sea salt, un- iodized salt, Celtic salt
Milk (including organic & especially non fat )	Almond milk, coconut milk, rice milk
Cheese	Nut cheese
Whey or soy protein shakes, protein bars	Pea protein, egg white powder, hemp-still check for iodides and biotin before buying ( Vega Sport Performance Protein and Perfect Fit are safe ones)
Soy–tofu, soy milk, tempeh, edamame, soy sauce
Seafood, shellfish ( cod, scallops)	Fresh water fish – lake trout, bass, catfish
Spirulina, Chlorella, blue-green algae
Kelp, miso soup, seaweed, seaweed supplements
Vitamins with iodides, iodine, kelp, potassium iodide ( also avoid Biotin and B12)
Foods high in androgens
Peanuts, peanut butter	Almond butter, or other nut butters
Peanut oil, corn oil, canola oil	Olive oil, coconut oil

Antioxidant “helper” – foods high in selenium

Brazil nuts Pinto Beans Halibut Wild- caught salmon Oats Navy beans Chicken Spinach

The following are some foods and beverages that help with anti-inflammatory support:

Turmeric

Ginger

Green Tea ( especially Matcha )

Ceylon cinnamon

Foods high in vitamin B3 : Cremini mushrooms, Tuna, Chicken breast, Fish ( halibut, salmon , sardines) Leafy greens, Asparagus.

Foods high in Omega -3’s

Fatty fish

Salmon

Atlantic mackerel

Anchovies

Herring

White fish

Omega 3 enriched eggs

Walnuts

Deep leafy greens, spinach, kale,  watercress

Blueberries 

Hemp seeds

Mustard seeds

Brussel sprouts

Winter squash

Navy beans

The following are foods that cause inflammation:

Trans fats: cakes, pie, and cookies

Biscuits

Breakfast sandwiches

Margarine (stick and tub)

Crackers

Microwave popcorn

Cream filled candies

Doughnuts

Overheated fats- baked foods, fried foods at high temperatures

Excess sugar

Omega 6 oils ( most vegetable oils) not enough omega -3’s

Known sensitivities ( example – fruit, gluten)

A well balanced low glycemic diet can support all aspects of health, including your skin. The following supplements have been found to be useful in helping with recovery from acne.

Anti-inflammatory Supplements	Information
Zinc Monomethines	This form of zinc is the most available form that acts directly as an anti-inflammatory. Many people with acne have lower levels of zinc in their body. Supplementing with zinc has been shown to reduce the severity of cysts and inflamed lesions. It has also been shown to be beneficial for helping improve many of the dermatological symptoms in women with PCOS ( Poly Ovary Syndrome)
Omega 3 Fish oils	Fish oil is a great anti- inflammatory and helps to alter sebum production, HOWEVER, only if it’s molecularly distilled or pharmaceutical grade. Unfortunately, many fish oil supplements are oxidized which actually creates more inflammation. So, only take it if you are sure about your source.
Gut Health	Information
Probiotics ( I like the brand Metagenics)	These good bacteria that colonize the digestive tract and the skin. They can help people who have been on long term antibiotics ( both oral and topical ). These good bacteria compete with the pathogenic bacteria and can help improve the incidence of breakouts.
Antioxidant Support	Information
The acne prone are generally lower in antioxidants than general population. We recommend getting your anti oxidants from fresh food sources, but here is the RDA for them.	Vitamin A 700mcg- women; men 900mcg Vitamin C 75 mcg women; men 90mcg Vitamin E – 15 mg Zinc 30 mg N-Acetylcysteine – 100 to 1500 mg Selenium- 55 mcg ( antioxidant assistant)
Insulin Support	Information
Elevated insulin stimulates androgen production which stimulates more oil and increased sensitivity to androgens effects on the skin. It is best to get insulin support by wise food choices, but here it is RDA.	Berberine 500 to 1000mg Chromium 150 mcg Vitamin D 400 to 800 IU

Again, we aren’t suggesting that you cut all of these things out of your diet completely.  We are encouraging you to be mindful of the things you are putting into your body and how they might be affecting your skin. By being aware of the foods you eat and how they affect you personally, you can start to make minor adjustments that will help you look and feel your best. And while every person is different, it helps to be educated on foods that have triggered breakouts in other acne suffers.

Teresa Paquin, Licensed NH Aesthetician and Makeup Artist –  offers skincare and makeup consultations by phone for individuals who cannot come into the Hudson, NH location. Or, if you have product questions or want to set up a personal skincare consultation. Teresa retails clean beauty brands both  locally and on-line. Vegan, Organic skincare, Natural Skincare and Clinical result brands that are clean ingredients.

A few of my favorite brands for acne, rosacea acne, sensitive acne, dry acne skin types are :

Essential Skincare by Anikabeauty

Visual Changes Skincare 

Essential Dermaceuticals Skincare  Advanced Clinical Skincare

. See what Anika clients are saying! Testimonies . Please call 603.595.0224. Appointment only Monday through Saturday. No walk-in’s please.

 Teresa’s background and education 

Teresa has worked in the makeup industry since she was 19 years old. Her education was in Boston and NYC in Film, TV, and Fashion & Beauty makeup. Teresa’s work has  been featured in national magazines where she also served as a Beauty Contributor for Allured Publishing in the beauty industry. She was chosen by Allured Publishing to be their Creative Director for several years, creating the covers of their magazines, doing the model makeup, choosing the photographers, models and themes according to their editorial calendar. She has been a freelance Makeup Artist for film, television, weddings, beauty makeovers which included teaching beauty industry professionals classes. 

In addition to her makeup work, Teresa is a skincare formulator, and NH Aesthetician, where she provides skincare and makeup services for her NH & MA clients, and operates an e-commerce beauty store