Food requirements for healthy skin

Topical skin care products help your skin look radiant and healthy, but your skin still needs to "glow" within and that means eating the right skin loving foods.

Selenium. This is a mineral that is useful by your body to create protein with antioxidant properties. The best source for this skin loving mineral is Brazil Nuts. Other nuts will do but Brazil Nuts are found to be the best source of selenium. Whole wheat, turkey and fish are helpful sources too.

Antioxidants. Yes, I know, we hear so much about antioxidants. But you need antioxidants to protect your skin from pollution and UVA radiation. Include these foods in your diet that are chock full of antioxidants perfect to help your skin battle free radicals.: Citrus fruits, cacao, blueberries (organic-non organic are loaded with pesticides), prunes, leafy green vegetables like kale or spinach. And, drink your white tea and green tea.

Omega-3 Fatty Acids. Those of you who worked with me on your skin care regimens know that I'm big on Omega-3 fatty Acids for radiant skin. By helping to maintain healthy cell membranes they battle pre-mature aging by keeping your cells hydrated and free of toxins. Some best food sources are wild salmon just watch the bones), chia and flax seed, walnuts and sardines.

Liquids. Although almost all fitness lovers realize they need plenty of hydration, I'm often surprised at many athletic persons who don't consume enough fluid. Thirsty? if so, it means your skin is also. "Juicy" fruits and vegetables are great for hydration and pack vitamins for healthy skin. Include watermelons, strawberries, apples and cantaloupe in your diet. And, obviously, drink plenty of filtered or spring water.

Next time you indulge in these foods remember you are not only doing your body good, but your skin will show it too!

Sandy Alcide

Why is my sports bra causing acne breakouts and how to cure it?

This is a frequently asked question that can't be answered in 2 or 3 sentences.

Your sports bra is not the only blame of your acne.

It's actually a type of acne called Acne Mechanica. It's a a form of acne caused by aggravated heat from exercise by covered skin from a sports bra (less air circulation).

Constant repetitive "friction" and pressure causes Acne Mechanica. Tight clothing, such as sports bras that are made with synthetic fibers as opposed to breathable cotton, don't allow the skin to breathe, thus causing Acne Mechanica to form.


Fitness lovers wearing tight headbands, sports bras, bikers'shorts, helmets and backpacks are most likely to get Acne Mechanica.

The best way to avoid this acne is to get a better fitting sports bra. Your sports bra is not suppose to move or "bite into" the skin. You may need to switch from your current brand. A better fitting sports bra will stop the "friction" caused by constant movement of the bra thus causing this acne.


The most popular class of athletes who become victim to Acne Mechanica are runners, triathletes, sports players who wear shoulder pads and/or helmets, hats and (cyclists) have this acne on buttock area from the bike seat.

When you have Acne Mechanica, you should use a liquid cleanser that is not formulated for masses of people, but one that is formulated for a post workout and will return skin to it's proper PH after exercise. Use dermatologist recommended the Stellar Performance Post Workout Cleanser by Motion Medica. This cleanser has a complex formula to kill bacteria causing acne from sweat. Over time, if Acne Mechanica is left untreated it can cause permanent skin scars.

By Sandy Alcide. Sandy is a Biochemist and President of the American Athletic Skin Care Association. Athlete Skin Consultant Founder of Motion Medica skin care. Pioneer of fitness beauty products. Sandy is an esthetician specializing in skin disorders.Copyright 2010 All rights reserved. You may use this article for your blog, website or newsletter or portions of it but you must include this paragraph and a link to www.MotionMedica.com

What is the best vitamin for your skin?

Vitamin A.


New dermatological studies researched by the American Academy of Dermatology, Duke University about the power of vitamin A for your skin.

Vitamin A is one of the most important vitamins for skin. Not only does it work as an anti-oxidant it also helps to fight free radicals. Vitamin A plays a strong role in strengthening the protective tissue of your skin and repairing skin tissue. Skin tissue protects the body from water loss and dehydrated skin. The skin tissue also uses specialized pigment cells called melanocytes to protect the body from ultra-violet radiation and helps regulate body temperature and metabolism.

Vitamin A is also known to help fight off damaging effects from physical stress on the body and sun exposure that is common with an athletic lifestyle.


If your skin is dry or rough with a combination of acne, white/blackheads you are probably lacking sufficient vitamin A. For persons 18 years and older the daily recommended dosage of vitamin A is 10,000 IUs.

The best sources of vitamin A include animal products such as oily fish, eggs, cheese and non fat milk.

Vegetables, provide carotenoids which the body can transform into retinol (a vitamin A acid). The best sources of carotenoids include yellow, red and dark green plants such as carrots, spinach, bell peppers, kale and turnip greens.

MYTHS ABOUT SKIN CARE

The following are some top myths about skin care which can make your skin care lifestyle choices less confusing.

BREAKOUTS ARE NOT CAUSED BY WHAT YOU EAT-FALSEAs fitness minded people its common we eat clean and nutritious. However, during holidays and off training times we may want to "live a little" with some forbidden food.

Many recent studies have shown eating a high-fat diet (even occasionally) can increase your skin's sebum output, leaving skin unnecessarily oilier. Pizza and cookies have a high glycemic index of carbohydrates which quickly convert to glucose, raises blood sugar level that releases insulin and androgen-the hormones that signal our sebacious glands to get into high gear producing more oil than needed, thus leading to possible breakouts-regardless of what your age is. Some persons tend to eat or binge on the wrong foods while under stress, then lead to believe its the "stress" causing their breakouts.

IF YOU WEAR SUNSCREEN, YOU WON'T GET ENOUGH VITAMIN D-FALSEVitamin D helps to boost the immune system and absorption of calcium. new studies have shown it also helps with depression. You can get plenty of benefits of vitamin D without going unprotected with sunscreen. Choose a multi-vitamin that has 1000 I.Us of vitamin D low fat milk fortified with vitamin D. The rumors of vitamin D deficiency were proven to be exaggerated with many diagnoses were the result of lab errors!

APPLY SUNSCREEN 30 MINUTES BEFORE GOING IN THE SUN-FALSEThis statement always bewildered me. You don't have to wait 30 minutes to head outdoors after applying a sun block.

"Physical" blocks, which contain titanium dioxide and micronized zinc oxide are almost instantly effective. It is vital to apply your sunscreen before you go outside even if its a five minute walk to your car, the tennis court or a run. In only the five minutes you are unprotected, the rays of the sun can cause damage, and, make a habit of all your unprotected 5 minute walks the time adds up for the sun to cause havoc. Before you get dressed in your workout attire, bathing suit, or clothing dot your sunscreen on and remember-the sun can penetrate through light colored clothing.

SPRITZ YOUR FACE WITH WATER WHEN ON A PLANE-FALSE
A BIG no no! Yes, most of us make an effort to combat the low humidity and poor air quality on a plane. But, spritzing your face with water in this environment can actually make your face drier!

The water evaporates and takes with it any moisture that is already on your face. If you like using a water bottle spritzer, be sure to incorporate some liquid aloe vera into the bottle which will give the moisture it's staying power. Your key defense against airplane air quality is drinking lots of bottles water and no alcohol beverages during flight.

Botanical extracts that are toxic to skin!

New skin care companies are marketing products without safety testing of exotic plant extracts which have high incidences of skin irritation and with long term use can be toxic.

Some natural plant extracts fall outside the definitions of "cosmetic" ingredients and have never been tested for safety by the FDA.

Many of these new skin care companies advertise the value of various combinations of these exotic plant extracts in their products but provide no clinical studies that actually support their claim.

The following is a list of plants and tree extracts to avoid in skin care products:

Dieffenbachia
Castor bean
Daffodil (keep it as pretty flower in the garden)
Buttercup (in Daffodil family)
Foxglove (another pretty flower only to look at)
Tulip "Bulb"
Narcissus Bulb
Cow slip
Milkweed
Broomweed
Rubber Tree extract
Fig Tree Sap

Any botanical skin care product that costs very little can be appealing to those who are unaware of these very "nice sounding" ingredients. Remember, you always get what you pay for.

How to properly wash your face after a workout

Your facial skin is more delicate and thinner than your body skin. Your cleansing methods are more specialized on your face.

"Never shock your face". Don't use very cold or very hot water after a workout. Your pores are open to expel sweat during exercise. Your skin is a bit more sensitive. Both methods can cause broken capillaries and red marks around nose and cheeks. Always use luke warm water when rinsing your face and body.

Don't use a wash cloth on your face when cleansing. This can irritate skin. Make sure your hands are clean before washing your face and body. Your hands can be loaded with dirt and germs after touching gym and sports equipment. Use a cleanser that is not formulated for masses of people, but one that is specially formulated for post workout. Dermatologists recommend the Stellar Performance Post Workout Cleanser. This is a complex formula to cleanse the skin and return it back to proper PH after a lot of sweat.

Starting with your cheek area use gentle circular motion. Use up and down strokes for the sides of your nose. For the chin, top of the mouth and forehead,; use straight back and forth motion. Never vigorously rub your skin. Not only is it unnecessary but it can cause premature sagging of skin over time.

The best and most effective wash is one that includes some kind of gentle massage and a correct skin care product. When you stimulate your lymph system it brings blood and oxygen circulating to the skin. This actually enhances that wonderful post workout glow of your skin.


By Sandy Alcide Copyright 2007. Sandy is an athlete skin care consultant and founder of Motion Medica. Pioneer of chemical free fitness skin care products. She can be reached via www.MotionMedica.com

Acne and Exercise

Working out at the gym may tone your muscles and cause the ladies and gents to swoon over your chiseled physique. But when they get a closer look and realize you're covered with acne, your six-pack abs can't save you.

Skin, the body's most visible and largest organ, can be riddles with acne problems after a workout. During exercise, your oil producing sebacious glands are also hard a t work thanks to a raised heart rate. Oils and water that is lost from sweat can cause extra oil and dehydrated skin. The perfect breading ground for acne.

Cleanse, don't damage your skin after a workout.



Product that exfoliate dead skin cells and contain alpha hydroxy acids, derived from willow bark, should only be used after a workout, not before.

Using this product can cause skin to be irritated, more so if you have sensitive skin.

Sweating is good for you! Besides a natural cooling system for the body, it also rids your body of toxins. But you don't want these staying on your skin. Always cleanse within thirty minutes of post workout.

While at the gym, give your showroom physique a break and show off your clear, healthy skin. You might get more attention than you think.

For additional information log on to: http://www.motionmedica.com/main/acnekit.aspx