Eat Well! Your Skin Depends On It.
Good food is part of American culture, but not all food is good for you.
What If the Standard American Diet Showed Up on Your Skin?
Imagine this: the negative effects of fast food, processed carbs, sugary snacks, high fructose corn syrup, and artificial food colorings don’t just linger unseen—they appear right on your skin. What would you do?
Here’s the reality: 60-70 million Americans struggle with digestive issues (IBS, IBD, constipation, bloating, gas, heartburn), according to the National Institutes of Health (NIH). That’s roughly two-thirds of the population navigating symptoms that disrupt their lives and pave the way for chronic illness. Now, consider this—almost the same number of Americans battle skin conditions like acne, eczema, and rosacea.
Coincidence? Or cause and effect?
In my practice, I’ve learned this: every woman I’ve helped regain her confidence by healing her skin has had digestive issues. Every single one.
Digestive health is more than bloating or discomfort; it affects your energy, joints, skin, hair, hormones, cognition, sleep, and immune system. And when it comes to clearing up skin issues, identifying and addressing gut dysfunction is non-negotiable.
A major culprit? “Leaky gut.”
When the lining of your gut becomes compromised, it allows food particles, bacteria, and toxins to escape into your bloodstream, triggering widespread inflammation. For many women, that inflammation makes a beeline for their skin, showing up as stubborn flare-ups.
So, where do we begin?
The first step is understanding which foods might be driving that inflammation. Keeping a food diary is an excellent way to connect the dots between what you eat and how you feel. Note your mood, energy levels, skin reactions, and even bowel habits. This simple yet powerful tool can reveal trends and help pinpoint food sensitivities.
Pair this with an anti-inflammatory diet to give your gut a much-needed reset. Removing common triggers—like gluten, dairy, and sugar—often results in noticeable improvements in how your body functions and how your skin glows.
But if tracking every meal feels overwhelming, there’s another option: food sensitivity testing. This targeted approach helps identify problematic foods without the guesswork, giving you a clearer path to healing both your gut and your skin.
Your skin is a reflection of what’s happening inside. By addressing the root cause, you can restore balance—and your confidence.
Are you ready to take the first step?
Here’s a simple 3-day meal plan to follow while you begin recording your food diary to uncover hidden food sensitivities:
3-Day Anti-Inflammatory Meal Plan
Day 1
Breakfast:
- Spinach & Berry Smoothie
- 1 cup unsweetened almond milk
- 1 handful spinach
- ½ cup frozen mixed berries
- 1 tablespoon chia seeds
- 1 scoop plant-based protein powder (unsweetened)
- Blend and serve.
Snack:
- 1 hard-boiled egg
- 1 small handful of raw walnuts
Lunch:
- Grilled Chicken Salad
- 3-4 oz grilled chicken breast
- Mixed greens (arugula, kale, spinach)
- ½ avocado
- Cherry tomatoes
- Cucumber slices
- Olive oil and lemon dressing
Snack:
- 1 small apple with 1 tablespoon almond butter
Dinner:
- Salmon & Roasted Veggies
- 4 oz baked salmon (seasoned with lemon, garlic, and dill)
- Roasted broccoli, carrots, and sweet potatoes (tossed with olive oil, salt, and pepper)
Day 2
Breakfast:
- Chia Pudding
- 3 tablespoons chia seeds soaked in 1 cup unsweetened coconut milk overnight
- Topped with fresh blueberries and a sprinkle of cinnamon
Snack:
- 1 small handful of pumpkin seeds (pepitas)
- Sliced cucumber with hummus
Lunch:
- Turkey & Avocado Wrap
- 4 oz sliced turkey breast (nitrate-free)
- 1 large collard green leaf as a wrap
- Sliced avocado and shredded carrots inside
- Serve with a side of fresh strawberries
Snack:
- ½ cup roasted chickpeas (seasoned with paprika and garlic)
Dinner:
- Zucchini Noodles with Ground Turkey
- 3-4 oz ground turkey sautéed with garlic, onions, and marinara sauce (no added sugar)
- Zucchini noodles (lightly sautéed or served raw)
- Side of steamed asparagus
Day 3
Breakfast:
- Veggie Egg Scramble
- 2 eggs scrambled with spinach, mushrooms, and cherry tomatoes
- 1 slice of gluten-free seed-based toast (optional)
Snack:
- 1 small pear
- 10-12 raw almonds
Lunch:
- Quinoa Bowl
- ½ cup cooked quinoa
- 3-4 oz grilled shrimp or chicken
- Steamed broccoli
- Sliced radishes and shredded purple cabbage
- Drizzle of tahini sauce
Snack:
- 1 handful of blueberries and 1 tablespoon sunflower seeds
Dinner:
- Herb-Crusted Cod with Sautéed Greens
- 4 oz baked cod (coated with olive oil, almond flour, and fresh herbs)
- Sautéed kale and garlic with a squeeze of lemon
- Roasted Brussels sprouts
Tips for Success:
- Batch Cook Proteins: Grill or bake chicken, turkey, or fish for multiple meals at once.
- Prep Veggies: Wash, chop, and store veggies ahead of time for easy assembly.
- Stock Staples: Keep nuts, seeds, and gluten-free grains like quinoa on hand for quick meals.
- Freeze Smoothie Ingredients: Portion out ingredients in freezer bags for grab-and-blend convenience.
If you would like to learn more about how I can help you get to the root of your digestive and skin issues, schedule your call HERE.
In health,
