March 19, 2017

Skincare Routine + Franklin and Whitman Discount Code

Skincare Routine + Franklin and Whitman Discount Code

If there is someone who claims that a product will singularly solve your skin problems, they are lying to you. I firmly, firmly believe that 90% of skincare is diet. And the other 10% is finding some really great products that serve as the exclamation point to a glowy complexion.

I want to first take you through my internal skincare game before I talk about why I use Frank and Whit.

Today (6/18) and tomorrow (6/19) only you can get 40% off when you use the code LEMONS at checkout for all Franklin and Whitman products.

I wake up and drink water pretty immediately – either just a glass of water or warm water with lemon (preferably the latter). I will then have a cup of coffee mixed with 1 tsp ghee, 1 scoop collagen peptides, 1 tsp coconut oil or brain octane / MCT oil for those familiar with bulletproof, 1/4 tsp vanilla, and a few shakes of cinnamon. Upon finishing, I’ll do a quick 15 minute meditation, then exercise for 45 min to an hour.

  • breakfast: huge smoothie: the general recipe: 1 cup frozen vegetables, 1/2 cup frozen fruit, homemade almond milk, 2 tbsp nut butter, 1 scoop plant based protein powder (vital proteins collagen, philosophie cacao magic / green dream, or natural citizens unflavored proteins are my favorites), 1/4 tsp root and bones reishi, 1/4 tsp cordyceps, 1 tbsp flaxseed
  • breakfast: egg bake + roasted veggies + fruit
  • lunch: huge salad – mache rosette organic girl greens are my favorite, mixed with spinach or kale (usually whatever one I didn’t use in my smoothie earlier), cucumbers, peppers, tomatoes, carrots, avocado, broccoli sprouts + clean protein (organic chicken or turkey, wild fish, organic pasture raised eggs, canned salmon or tuna mixed with avocado, beans, legumes, peas) + homemade dressing (1 tbsp olive or avocado oil, 1/4 tsp garlic, 1/2 tsp mustard, 1 tbsp lemon juice, salt, pepper) + sometimes a fruit on the side (1 cup berries, 1 orange, 1 apple)
  • snacks: homemade balls / bites, jicama / other raw veg and guac, avocado toast (I’m unoriginal), olives, nuts, roasted sweet potato fries / japanese yam fries with primal kitchen foods honey mustard or avocado, homemade popcorn, dark chocolate, simple mills crackers with tree line cashew cheese, chia seed pudding with fruit / nut butter, siete tortilla chips with homemade salsa or guac
  • dinner: protein + roasted veg + good fat + dark chocolate square + tea

The research:

Things to avoid / eliminate: 

  • There are some studies that link dairy consumption with acne occurrence ( 1 ). This could be due to the hormone content in dairy products, and sebum production may be influenced by androgens and hormonal mediators, such as sex hormone binding globulin (SHBG) and insulin like growth factor-I (IGF-I), all of which may be influenced by dietary factors ( 4 ). 
  • It’s also wise to avoid foods high in sugar with high glycemic index, as those may promote the production of certain hormones (androgens) and therefore the development of acne ( 1 ). The investigators reported that foods with a high-glycemic index may contribute to acne by elevating serum insulin concentrations (which may stimulate sebocyte proliferation and sebum production), suppress SHBG concentrations, and raise androgen concentrations ( 4 ).
  • The omega-6 fatty acids are thought to induce more pro-inflammatory mediators and have been associated with the development of inflammatory acne ( 4 )
  • Eating all of these things combined resulted in the worst acne. Compared with participants with no or mild acne, participants with moderate to severe acne reported greater dietary GI, added sugar, total sugar, number of milk servings per day, saturated fat, and trans-fatty acids, and fewer servings of fish per day ( 5 ).
  • milk chocolate (type of chocolate matters!): Dark chocolate contains more antioxidants than milk chocolate, which would lead to conclusion that it may have much smaller comedogenic effects. However this issue still remains unclear ( 8 )

Things I eat rarely, if ever: dairy, chickpeas, pork (my Pinnertest results revealed I am sensitive to these three), refined sugars, refined carbohydrates, omega-6 vegetable oils (canola, soybean, sunflower, safflower).

Things to include:

  • Rather than a high glycemic diet, reach for one that’s low glycemic (whole foods, whole grains, legumes, eggs, fish, etc). In one study, in fact, the total lesion count in one group after 12 weeks had decreased more in the low-glycemic-load group. The people in this group also had greater reduction in weight and a greater improvement in insulin sensitivity, which could have affected acne. It could in fact be high insulin induced by a high glycemic diet that is beyond the production of acne. The low glycemic diet in this study is recommended 25% of energy from protein, 45% from low-GI carbohydrates, and 30% energy from fats ( 2 ).  low-glycemic-index foods increased SHBG and reduced androgen levels; this is important since higher SHBG levels were associated with lower acne severity. Participants on the low-glycemic-load diet experienced greater reductions in total lesion counts and inflammatory lesions compared to those on the control diet ( 4 ).
  • Certain vitamins and minerals are also crucial to include. Vitamin A deficiency, for example, can lead to dry skin, and both Vitamin A and Vitamin D ( 4 ). Zinc levels are also lower in acne patients than controls, and oral and topical combination zinc may be of therapeutic value. Because zinc reduces absorption of copper, copper supplementation may be recommended in patients on chronic zinc therapy to prevent copper deficiency ( 8 ). Furthermore, low levels of blood selenium have been documented in acne patients ( 7 ).
    • vitamin A: sweet potatoes, carrots, dark leafy greens, winter squashes, lettuce, dried apricots, cantaloupe, bell peppers, fish, liver, and tropical fruits. 
    • vitamin D: salmon, mackerel, mushrooms, herring, sardines, catfish, tuna, cod liver oil, eggs, sunshine
    • zinc: lamb, pumpkin seeds, grass-fed beef, chickpeas, cocoa powder, cashews, mushrooms, spinach, chicken
    • copper: oysters, raw kale, shiitake mushrooms, sesame seeds, cashew nuts, chickpeas, prunes, avocados, 
    • selenium: brazil nuts, oysters, tuna, sunflower seeds, pork, beef, lamb, chicken, turkey, mushrooms, whole grains 
    • green tea: The epigallocatechin-3-gallate (EGCG) polyphenol from green tea has also been suggested to be helpful in acne due to its well documented anti-inflammatory and antioxidant activity ( 7 )
  • good sources of protein: The emergence of acne to varying degrees in Eskimo groups appeared to coincide with the increase in the annual per capita consumption of refined sugar and flour, while the per capita consumption of protein derived from animal sources showed an inverse relationship ( 6 ).
    • fish and seafood: One study in over 1000 teenagers from North Carolina found that each of the primary signs of acne – comedones, papules, pustules, acne cysts and oily skin – were significantly lower in in those consuming the greatest amounts of fish and seafood ( 7 ). 
  • omega-3 fatty acids:  omega-3 fatty acids might positively influence acne originate from older epidemiological studies which show that communities that maintain a traditional diet high in omega-3 fatty acids have low rates of acne ( 7 )
  • a good probiotic: In one study, probiotics were a therapeutic option for acne vulgaris by providing a synergistic antiinflammatory effect while also reducing potential adverse events secondary to chronic antibiotic use ( 9 )
  • both ingested and topical turmeric was also effective for acne:  ten studies noted statistically significant improvement in skin disease severity in the turmeric/curcumin treatment groups compared with control groups ( 10 )

Things I consume a lot of: wild fish, vegetables, sources of omega-3s (anchovies, bluefish, herring, mackerel, salmon (wild has more omega-3s than farmed), sardines, sturgeon, lake trout, tuna, flaxseed, organic / pasture raised eggs), water with lemon, tea, kombucha, bone broth, and fermented foods.

The majority of my diet is good sources of protein (lentils, peas, beans, organic and free range turkey or chicken, grass fed organic eggs), good sources of fats (nuts, flax, avocado, nut butters, coconut oil, olive oil, avocado oil), spices (turmeric, rosemary, garlic powder, salt, pepper, nutritional yeast, oregano, basil, paprika, cinnamon, cardamom, nutmeg), fermented foods (kraut, kimchia, pickled anything) and TONS OF PLANTS (broccoli, brussels sprouts, kale, spinach, cabbage, arugula, zucchini, summer squash, mushrooms, peppers, onions, sweet potatoes, japanese yams, cucumbers, jicama, squash, tomatoes, ANYTHING. I am very non discriminatory when it comes to vegetables).

If you are thinking of one way to improve your complexion, cut out the sugar and refined carbs, and increase the plants. This should be the first piece of advice dermatologists recommend. Removing dairy also had a huge impact on my skin, though some people are fine with dairy. Finding out through the Pinnertest that I was sensitive was enough for me to remove it from my diet entirely. Also drinking lots of water / other liquids like tea and kombucha throughout the day. I probably have around 2-3 kombuchas per week and 2-3 cups of tea per day.

things I don’t do: label my food tendencies (I am neither vegan, nor vegetarian, nor paleo, nor keto, nor blah blah blah you get it). I don’t track calories or macros. If I had to describe myself, I would say I am anti-inflammatory, gut-centric, and plant-based with room for things like grass fed and organic meats if I feel like I want it. Honestly, room for anything if I feel like I want it. For me, crazy things happen in the mind when you feel like you’re restricted to a certain food styles. Please pay particular attention to the phrase “for me.” The very cool thing about nutrition is that different diets work for different people because everyone’s specific biochemistry is different. That’s an awesome metaphor for the diversity of humans, and something deserving of immense respect. I was vegan for a bit in college and after a few months, generally didn’t feel well. Then was vegetarian, and now incorporate some meat into my diet. It is kind of a sliding scale that will likely change again.

Supplements I take: collagen (in my coffee and smoothies), a probiotic (Silver Fern), a multi complex B (integrative therapeutics), and omega-3 fatty acid (nordic naturals)

The routine

My skincare routine: For the most part franklin and whitman is my other 10%. The masks genuinely make my skin radiate. If you caught it on my stories a few months ago, I brought some of my product to a friend’s house, where she, her dad, another friend, and a friend’s boyfriend all tried it. I really wanted a non-biased and gender nonspecific opinion of the masks, steams, scrubs, and serums. Upon completion, all parties were thrilled, and I looked over to find both men spontaneously touching their faces, commenting on the soft and supple texture. I also offered some to my sister’s boyfriend, who requested another mask a few months later. I firmly believe in this product, and everyone who has come into contact with it mimics this sentiment.

You can get 40% off when you use the code LEMONS at checkout.

every day:

facewash: Franklin and Whitman just came out with a new face wash!! I’ve been dancing with really heavy make up on every day this week, and the oil really gets the make up to wash right off!

serum / moisturizer: frank and whit walnut hill face serum (goes on super smooth and leaves me with a super shine).

The daily routine recommended by Franklin and Whitman.

a few times a week:

I personally don’t feel like I need a scrub every day because my skin is on the drier side, especially during winter. But the line was developed to be gentle enough to be used daily (direct quote from the president of the company). I love the new midtown village face scrub. For those of you who feel a cup of coffee in the morning just isn’t enough, this is for you. Ingredients include: caster sugar, fair trade coffee, and vanilla. It’s like a face latte. facialatte? Doesn’t work as a word, but does work as a scrub.

once a week:

Once or twice a week, I’ll go through the whole process. It is recommended to first cleanse away make up and impurities, scrub, steam, then follow by a mask and serum. I’ve included a few of my favorite products below. They also have a new mask bowl kit to hold all of said products.

The weekly routine recommended by Franklin and Whitman.

face (in this order):

  1. cleansing oil: chestnut hill (camellia oil, calendula oil, green tea seed oil)
  2. scrub: midtown village (caster sugar, fair trade coffee, vanilla)
  3. steam: washington square (rose petals, lavender, calendula)
  4. mask: queen village (colloidal oatmeal, activated charcoal, aloe vera)
  5. face serum: walnut hill (argan oil, rosehip seed, pomegranate)

body / hair:

  1. mineral soak: east falls (himalayan pink salt, lemongrass, bergamot)
  2. body scrub: east passyunk (brown sugar, vanilla, grapefruit)
  3. hair serum: east falls (lemongrass, bergamot, clary sage)

The ultimate face care set.

Choosing this list was extremely difficult. I love all of the steams, masks, serums, soaks, and scrubs like children, and don’t like to play favorites. Catch the full list here, here and here.

 

PS. that turmeric latte: 1 cup homemade almond milk, 1/2 tsp turmeric, crack of black peppers, 1/2 tsp cinnamon, 1/4 tsp nutmeg, 1/4 tsp reishi powder (I use Root and Bones)

References

( 1 ) Danby, F.W. (2010). Nutrition and acne, Clinics in Dermatology, 28(6), 598-604. doi: 10.1016/j.clindermatol.2010.03.017

( 2 ) Smith, R.N., Mann, N.J., Braue, A., Makelainen, H., & Varigos, G.A. (2007). A low-glycemic-load diet improves symptoms in acne vulgaris patients: A randomized controlled trial. The American Journal of Clnical Nutrition, 86(1), 107-115. 

( 4 ) Pappas, A. (2009). The relationship of diet and acne. Dermato-Endocrinology, 5, 262-267. doi: 10.4161/derm.1.5.10192

( 5 ) Burris, J., Rietkerk, W., & Woolf, K. (2014). Relationships of self-reported dietary factors and perceived acne severity in a cohort of new york young adults. Journal of the Academy of Nutrition and Dietetics, 114(3), 384-392. doi: 10.1016/j.jand.2013.11.010

( 6 ) Smith, R. & Mann, N. (2007). Acne in adolescence: A role for nutrition? Nutriton & Dietetics, 64(4), S147-S149. doi: 10.1111/j.1747-0080.2007.00211.x

( 7 ) Rubin, M.G., Kim, K., & Logan, A.C. (2008). Acne vulgaris, mental health and omega-3 fatty acids: a report of cases. Lipids in Health and Disease, 7(36), doi: 10.1186/1476-511X-7-36

( 8 ) Kucharska, A., Szmurlo, A., & Sinska, B. (2016). Significance of diet in treated and untreated acne vulgaris. Advances in Dermatology and Allergology, 33(2), 81-86. doi: 10.5114/ada.2016.59146

( 9 ) Jung, G.W., Tse, J.E., Guiha, I., & Rao, J. (2013). Prospective, randomized, open-label trial comparing the safety, efficacy, and tolerability of an acne treatment regimen with and without a probiotic supplement and monocycline in subjects with mild to moderate acne. Journal of Cutaneous Medicine and Surgery, 17(2), 114-122.

( 10 ) Vaughn, A.R., Branum, A., & Sivamani, R.K. (2016). Effects of turmeric (Curcuma longa) on skin health: A systematic review of the clinical evidence. Physiotherapy Research, 30(8), 1243-1264. doi: 10.1002/ptr.5640

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8 comments:

  • Shyla

    I’m curious about the ghee! You say you eat mostly dairy free, so is the ghee okay with your stomach and skin? I have much better digestion without any dairy, and my skin is especially healthier without it, but I’ve been toying with the idea of trying to incorporate some ghee to vary my fats from coconut a little bit. Do people with dairy intolerances, not necessarily allergies, tend to do okay with ghee?

    • Katie

      Hi Shyla! Mine is a dairy sensitivity, not an allergy, and so I haven’t had any issues with it! The milk solids are removed when making ghee, and so it is technically considered casein free. It is clarified butter. I can only speak for myself, but I have not faced any issues with ghee. Your best bet would be to try a very small amount and see how it goes for you! xo

  • Lizbeth

    Loved this blog post! Just want to say thank you for giving me more inspiration. I have pretty bad eczema since I was a child. All doctors/dermatologists ever want to give me is steroids well I’m 29 now and these meds have stopped working which led me to look at my diet. I guess my body said enough! It’s time for a change. So I’m listening, I don’t eat red meat I noticed after I do the next day I wake And my face is super swollen then comes the flare. My skin gets worse with dairy and sugar and a major trigger is stress. I saw or read your post on instagram and saw you take ashawanda and I started taking it and I feel so much more calm! Thank you really. You have no idea how much you have helped me just by sharing your life on social media. ❤

    • Katie

      Ashwagandha is such a life saver for me! I genuinely did feel such a difference when I started taking it. And that is so unfortunate about your doctors/dermatologists. So amazing to hear you’re listening to the signals your body is giving you. And thank you thank you thank you for your incredibly kind words. It means so much to me and really makes it all worth it. So happy to have helped, even in the smallest of ways! xo

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  • David

    Hi Katie. Do you strictly eat organic foods? I have done a lot of research on the subject because I am very conscience about what I put in my body. I have not really found a decisive answer when it comes to organic vs non organic foods and If organic is really worth it. I know I am reducing substances such as antibiotics and pesticides by choosing organic but it adds up quick. There are some weeks when I have to choose non organic fruits, veggies ect… Just wanted your opinion on the topic. Thank You!

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