Split Pea and Coconut Soup - filled with high antioxident spices!  And as I always say, add some chopped greens to wilt at the end of cooking.  And I'd use dried coconut.  See the dried coconut/coconut flour thread: http://www.acne.org/...est-thing-ever/

• 2 cups green or yellow split peas, rinsed and soaked in cold water 2 to 3 hours

• 1 -- (14-ounce) can light unsweetened coconut milk
• 1 medium onion, diced
• 2 tablespoons minced fresh ginger
• 1/4 cup finely sliced cilantro stems
• 1 teaspoon Thai red curry paste
• 3/4 cup diced celery
• 2 large carrots, chopped
• 2 cups chopped red potato, unpeeled
• 2 tablespoons Thai fish sauce
• 1/2 teaspoon salt
• 1/4 to 1/2 cup chopped cilantro leaves
• 1 to 2 -- limes, cut into wedges

• Drain peas, place in a large saucepan and add 4 cups cold water. Bring to a boil, reduce heat and simmer 20 minutes. Peas should be whole, but tender.
• Combine coconut milk, onion, ginger, cilantro stems, curry paste and celery in a large pot. Bring to a boil, reduce heat and simmer 5 minutes. Add carrots and potatoes; simmer until potatoes are almost tender, 5 to 7 minutes. Add peas, fish sauce and salt. Simmer 5 to 7 minutes. Stir in cilantro leaves. Serve with lime wedges

Read more: http://relish.com/re.../#ixzz2OgBIfwf2

Anti-Aging Vocabulary Lesson

Glycation - a process in which protein or fat molecules bond to simple sugar molecules creating advanced glycation end products (AGEs) which are implicated in aging, heart disease and diabetes. This is what happens when you consume more sugar than your cells need and will take in. the sugar keeps circulating around in your bloodstream doing damage until it gets back to the liver where it gets turned to triglycerides which raises your LDL especially the small particle LDL that damages arteries and excess triglycerides are stored in the liver causing fatty liver disease.


Telomeres - tiny units of DNA that cap the end of each chromosome. They shorten with time because they cannot replicate completely each time the cell divides. Eventually, the telomeres are gone and the cell can no longer be replicated. And you age and die. Some people start out with longer telomeres than others. Short telomeres can be indicators of risk for various diseases.

Free radicals and oxidative stress shorten telomeres and thus shortens your life: smoking, pollution, stress, extreme exercise, etc. The right kinds of exercise such as interval training and walking/chores, etc lenthen them. As does glutationine which is manufactured by your body from sulfur-containing amino acids methionine and cysteine and plant compounds such as those abundant in onions, cabbage, and garlic.

Other nutrients that lengthen telomeres include vitamin D, B12, Omega 3 EFAs, Zinc, Vitamin C, E, polyphenols in grapes, cacao and green tea, curcumin (tumeric), beta carotenes, Magnesium, CoQ10, etc. Really, anything that reduces or prevents oxidative stress. Anything that's an anti-oxidant, anything that boost the immune system, anything that reduces inflammatory response.  Also anything that prevents or repairs damage to DNA such as magnesium and CoQ10.

http://www.jnutbio.com/article/S0955-2863%2811%2900005-2/abstract

Clear Skin Vocabulary Lesson

Here's a whole lot of big words you'll see over and over if you ever care to do your own research into acne formation.  These describe the real root of the problem. Sebum and bacteria don't clog your pores. Dead skin cells do.

Keratinocytes 

Your skin cells, basically. They make up the majority of the cells in the outermost layer of your epidermis.  Keratin is a protein in your skin, hair and nails.

Hyperproliferation

An over production of cells. You'll also see this term in research into cancer.

Hyperkeratinization 

Over production of skin cells. This is what we suffer from.

Desquamation - 

The natural elimination of cells from the SC

Apoptosis 

Programmed cell death.

Desmosomes 

Patches that hold skin cells together

Retention Hyperkeratosis 

Rapid build up of cells in the follicles and the subsequent inability of the body to slough off those skin cells thereby creating a tough, glue-like substance leading to follicular blockage. Studies have found that individuals suffering from acne lack the necessary enzymes to break down the cellular glue that leads to the blockage. Since the follicle is blocked it provides the perfect “non-oxygenated” environment for P Acnes bacteria

Hypercornification 

Over production of skin cells plus a delay in, or impairment of apoptosis (- programmed cell death) in keratinocytes that prevents the desmosomes (patches that hold cells together) from disintegrating at a normal pace allowing them to become extra rough and 'sticky' and more likely to clog pores. This tendency is genetically influenced.

Keratin Buildup is linked to skin conditions such as acne, keratosis pilaris, allergies, eczema, dermatitis, ichthyosis vulgaris,  and sebhorreic keratosis, as well as other conditions such as rhinitis and asthma.

Hyperkeratinization is stimulated by the hormone IGF-1 or Insulin-like Growth Factor 1.

IGF-1 production is stimulated by insulin and is in Dairy. Excess IGF1 can be bound up by IGFBP-3 (insulin-like growth factor binding protein 3)  another hormone that also accelerates cell apoptosis .  You can increase your levels by controlling insulin levels. Pretend you are a diabetic and eat, sleep and exercise accordingly.

Chronic Inflammation also stimulates hyperkeratinization via  interleukin-1alpha (IL-1alpha),  a pro-inflammatory cytokene expressed by your keratinocytes.

 

Young, Glowing, Healthy Looking Skin -- How to Fake it Until You Make It.

A healthy diet is essential to healthy skin.  

But until you get there, here's how to fake it.  With oil! I highly recommend you moisturize with oil.  Apply it a few drops to wet skin or with wet fingers to easily apply a  very small amount.  And then, you get a dab more oil on a couple of fingers and pat at the top of your cheekbones, away from your nose.  Shine on top of your cheekbones looks fresh, dewy and young. Shine near or on your nose and forehead looks greasy. You can do this on top of your makeup.

Ideally, you want to use a fresh, quality, properly stored Safflower or Grapeseed Oil, but if you have a good olive oil, hemp seed, camellia, almond or other oil on had, feel free.  The reason for the other oil recommendations is that they are high in linoleic acid, a major and vital component of sebum that does what it is supposed to do, protect and make your skin glow. Rather than look greasy and clog pores.  A deficiency in linoleic acid in sebum leads to a variety of skin problems including acne. And the sebum in people with skin problems has been found to be deficient.  When you apply it topically it spreads throughout your sebaceous glands, changing your lipid makeup. This actually applies to all mammals, so if you have a dog with itchy sensitive skin, try it on him too.  I do, and it has worked wonders. Examples of skin problems affected by a deficiency in linoleic acid include acne, eczema, psoriasis, keratosis pilares, hypersensitivity to allergens, and dry itchy sensitive skin of all types--aka dermatitis.

The reason I stress high quality and proper storage is that most plant oils are high in polyunsaturated fats which are very prone to turning rancid. And the average oil in the average supermarket is likely already going rancid. (Careful with them in your diet as well!). A quality oil should come in a dark bottle or tin. If the manufacturer of the oil doesn't put it in a dark bottle, they don't care about the quality of their product. Buy it from someplace where there is a high turnover. Or where it's kept refrigerated, ideally in the dark.  And once you get it, put a few ounces in a dark bottle for your regular use and keep the rest in the refrigerator.

You can find all my research on the role of linoleic acid in acne here: http://www.acne.org/messageboard/topic/314390-acne-prone-skinsebum-deficient-in-linoleic-acid-possible-topical-solution/

My Acne Story - 30 Years Before I Discovered Diet Would Clear My Skin

It just occurred to me that I should tell you about myself.   So, here goes.  I began getting acne at age 10. Fifth Grade. Just when kids are starting to enter their mean phase. It began on my forehead as teen acne often does. To the best of my recollection and a few photos, it was pretty inflamed probably because I picked at it.  I wasn't taken to a dermatologist until my later teens when I began the antibiotics and harsh topicals that never helped.   Prior to that my mother thought I just needed to wash my face. My skin was grotesquely oily.  I'd feel like my skin was melting before the end of the school day.  I began getting it all over my face, chest, back, upper arms, neck.  So for about 10 years, I saw various dermatologists who gave me various antibiotics and topicals none of which ever helped. Finally I tried accutane, but two courses also did nothing except give me chapped lips.  So I mostly gave up for many years after that.

When I was about 25, I had a coworker who had perfect skin except for occasional nodules on her chin. One day she pointed them out saying she 'had two big glasses of orange juice at breakfasts his weekend and look at my skin!!'  I had been having oranges everyday as an afternoon snack and my skin had gotten worse.   So I avoided oranges and most other citrus and the vast majority of my giant inflamed nodules went away.  It would be many more years before I would figure out that while I could have lemons and Persian limes, I was intolerant to key limes which I randomly bought and so I had nodules off and on.  And I still had grotesquely oily skin and other forms of acne on my face, chest and back.  Oh, and then I developed rosacea in my late 20s.

Note: Nodules, along with cysts, are considered the two most severe, disfiguring forms of acne. Big, red and slow to heal.  I usually refer to them both as cysts as people are more familiar with that term, but technically I got nodules which unlike cysts, don't contain pus.

Also Note:  I am not suggesting that oranges cause acne in everyone and that everyone should avoid them.  But it is fairly common to be allergic to citrus and it's something you might test for yourself. I have encountered quite a few others that also break out in cysts or nodules from citrus. And in fact, I have a suspicion that this type of acne is a reaction to some kind of food or perhaps environmental intolerance and not true acne at all. Especially if they appear in the same part of your face or body over and over.  Remind me to explain to you about delayed type allergic response and the various antibodies involved in your immune response besides those that cause the immediate reactions most people are familiar with and all most allergists are concerned about. 

Also, Just so you know, the citrus caused nodules primarily all along my hairline, jawline and neck, but I also got them elsewhere and have the scars to prove it. I think different citrus cause my acne in different places. When I tried having a tangerine a couple of years ago, I got one on my scar covered temples and I hadn't had a pimple there in many years.  (Your temples scar easily)

Then, nearing my 40th birthday, and shortly after my now ex-husband was diagnosed with diabetes, I started learning about diet and the post prandial affects of a high glycemic meal and the importance of various nutrients.  And I just 'got' that we can not be eating this way.  If we hadn't invented added sugar and refined carbs, we would almost never elevate our insulin the way the typical American does today.  The Standard American Diet aka SAD diet has become incredibly bad and is the root cause of most of the degenerative diseases that have become some of the fasted spreading diseases in history.  And they are self inflicted.

So, despite being a Coke-aholic, I quit drinking it and any other sugary drink cold turkey and began improving my diet, removing empty calories in favor of the most nutrient dense foods.  My skin cleared completely in less than two months!!  It was only after this that I could make the key lime connection. Still, the nodules I got from the key limes were much smaller, much less inflamed and much faster to heal due to my anti-inflammatory and nutrient rich diet habits.  And as a bonus, this diet also keeps my rosacea under control.

I now don't follow a perfect diet. Just a mostly very, very good diet.  I cheat pretty often, daily in fact. But most of my meals are very nutrient rich and low glycemic.  The only thing I'm strict about is never drinking sugar.  And I keep my skin clear most of the time and my skin is now just on the slightly oily side and glowing.

(Remind me to also tell you about sebum quality that makes the difference between sebum that protects skin and makes it glow versus sebum that looks greasy and clogs pores.)

Be sure to see my prior posts about anti-inflammatory diets, the damage caused by excess sugar, and my basic How to eat for clear skin.

Wine Steamed Kale

http://www.healthaliciousness.com/recipes/wine-steamed-kale.php

Interesting technique I just came across. You basically saute onions in wine instead of oil, then add kale to wilt.  I'll have to try this.  I used to saute spinach with grapes until the grapes burst and the spinach is just barely wilted. It's delicious. And I always thought it would be a great way to get kids to eat their spinach.  But I don't have kids.  Another thing that makes kale or other greens delicious is leeks. I love leeks. Saute until they are bit brown and add your greens to wilt.

Warm up with a hot, spicy bowl of vitamin A for your skin

You know all those retinoid creams and lotions you pay big bucks for to reduce the signs of aging or treat acne?  Well your skin makes it! If you provide it with the nutrients.  Get your beta carotene from sweet potatoes, butternut squash, carrots, greens. Yes, greens. Just because they aren't orange doesn't mean they aren't loaded with beta carotene. They just also contain a lot of other nutrients that come in other colors.

Sweet Potato Coconut Soup, with greens.

This recipe originated with Nigella Lawson which is why it's in grams. I don't have a scale, but that's ok, I don't really follow the recipe anyway. I usually use the baked sweet potatoes I always have on hand in winter because I turn the oven on to take the chill off the house and pop in a few. They are my go to lunch and used to make pancakes and soup.  I also use poblano peppers rather than red for a slight bit of heat. (bell peppers should be organic and they are hard to find) And I add turmeric and curry spices. And spinach at the end of cooking. Because I add spinach or other green to just about everything. And you should too. Keep a bag of organic chopped frozen spinach on hand so you can easily add it to everything.

 Sweet Potato Coconut Soup

25g butter
1 onion, chopped
1 crushed clove of garlic,
1 tablespoon ground coriander
450g grated sweet potato
2 chopped red peppers.
700ml vegetable stock
400 g can of coconut milk.

Serves: 2

Melt the butter in a large pan and cook the onion and garlic over a low heat until soft. Add the coriander and cook for 1 minute. Add the sweet potato and pepper, cook for 5 minutes. Pour in the stock and bring to the boil; cover then simmer for around 20 minutes. Allow to cool a little then puree Return to the pan, add the coconut milk, heat gently until piping hot then serve.