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Wellness
Published Wednesday Jun 05, 2019 by Molly Alliman

5 Steps to Identify Food Intolerances and Heal Your Gut

Expert Advice
Food

We’ve all been there—uncomfortable bloat and gas after what seems like every meal. Acid reflux that keeps you up at night, or consistent stomach issues that keep you in the bathroom when you’d rather be enjoying life! It is likely that your digestive woes are caused by food intolerances and sensitivities that have gone unidentified. 

Do you know the difference between food allergies and food intolerances/sensitivities? Food allergies will cause a histamine response in your system that will typically reveal itself on your skin in the form of a rash or hives, and in extreme cases, by anaphylactic response. (If this is the case, please consult your physician). Food intolerances and sensitivities will result in digestive symptoms—heartburn, acid reflux, stomach aches, bloat, gas, constipation/diarrhea.

The good news is that your food intolerances can be identified by following these five simple steps to become empowered by your food choices to heal your gut:

 

Step 1: Keep a food journal.

Keeping a daily food journal, for a minimum of one week, will give you great insight into which foods are causing any digestive symptoms. For each day, write down what you had to eat and drink for breakfast, lunch, dinner, and snacks. Take note of your digestive symptoms that day. Pay attention to what you eat or drink on the days that you have symptoms. Start circling the food and beverages that you believe are linked to digestive symptoms caused by food intolerances. 

 

Step 2: Eliminate foods linked to digestive symptoms. 

For the next three to five days, remove the foods from your diet that you circled in your food journal.  If after that time your digestive symptoms still persist, move to Step 3. If your digestive symptoms subside, continue to remove these specific foods for a total of 10 days before moving to Step 4. 

 

Step 3: Eliminate common allergens + digestive disruptors*. 

Eliminate all common allergens. These include gluten, dairy, eggs, shellfish, and soy. You can also remove other foods that commonly cause digestive symptoms. These include nightshades, chocolate, sugar, coffee, alcohol, and processed foods. It is recommended to eliminate these foods for a total of 10-14 days until digestive symptoms subside completely before you reintroduce. 

 

Step 4: Reintroduce* 

For each day following the 10-to 14-day elimination period, reintroduce the foods you eliminated one by one. Isolate these foods for reintroduction. For example, you may be craving a bagel and cream cheese but you would be reintroducing gluten and dairy at the same time, making it difficult to identify which one may be causing digestive symptoms. 

 

Step 5: Rebuild + Repopulate

Once you identify your food intolerance triggers, continue to keep these out of your diet for four to six weeks while you heal your gut. To rebuild and repopulate healthy gut bacteria, I recommend taking a daily probiotic supplement with at least 5 billion strains. You can also eat your probiotics by trying fermented foods such as sauerkraut, kimchi, coconut kefir, goat milk kefir, and whole milk plain yogurt (if ok with dairy). 

*It is recommended that you work with a Certified Health Coach Professional to help you identify what foods should be removed from your diet, for how long, and to create a structured reintroduction plan specifically for you. 

 

Molly offers her 10-day Balance Cleanse and elimination diet with her full support to help you identify food intolerances. She also offers one, three, and six-month programs to better help you with food intolerances, gut healing and to accomplish your health goals. 

For more information about her cleanse, programs, and pricing check out www.balancebymolly.com/ and use code MINDBODY for $20 off the Balance Cleanse!


MINDBODY HAS NOT VERIFIED THE CLAIMS OF THIS ARTICLE.

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Molly Alliman
Written by
Molly Alliman
Certified Health Coach
About the author
Molly is a certified Health Coach who works with her clients to form better relationships with food and healthy habits. She truly believes that health should be about balance and not stress. Molly is an avid fan of carbohydrates, pine-scented candles, golden retrievers, and one-ingredient foods.
woman running outside
The Latest
Published Tuesday Jun 30, 2020 by Dermatologist's Choice

The Summer Skincare Routine for Outdoor Workouts and Activities

Beauty
Fitness
Skincare

Summer is officially here, and with that, there are so many fun activities that will motivate you to get outside to stay in shape and strive for those post-quarantine fitness goals. But before you decide to get outside to enjoy some walking, yoga, swimming, or hiking, remember these best practice skincare habits to protect your skin from common skin concerns, such as, sunburns, chafing, and excessive dryness. 

Here, board-certified Dermatologist, Dr. Bottiglione, shares some advice to help your skin stay healthy as you embark into the great outdoors.  


But first, protect

When going outside, the sun is going to be your biggest culprit for damaging your skin. While the sun boosts benefits like vitamin D production, take notice when your skin is overexposed to the sun’s harmful rays as it becomes dangerous. When overexposed to direct sunlight, the skin is irritated, causing sunburns, dryness, and sensitivity that can increase the chances for wrinkles and skin cancer as we age.  

Luckily, staying inside when it’s so pleasant outside is not the only skincare alternative to avoid the sun’s damaging rays. Here are a few simple tips to prep your skin before stepping outside.  
Opt to protect your skin with a clinical-grade sunblocking lotion of 15 SPF or higher.

“Anytime you go outside, you need to apply sunscreen to your skin,” advises Dr. B. “Ensure you apply sunscreen to the full body and reapply often. In the morning, after cleansing your face, is the best time to apply.” He recommends a spray for oily skin, or the Dermatologist’s Choice Sunscreen Enhanced Moisturizer for dry to combination skin types that needs a little extra hydration.  
 
 
The key is the more intentional you are about proactively protecting your summer skin, the healthier it will be. It may sound simple, but your skin will be happier when you take a preventive approach rather than a reactive approach—for example, applying the sunscreen moisturizer before a walk to help to avoid the treatment of a sunburn after. When prepping your bag for the fun day ahead, make sure to add sunscreen, a hat, and plenty of water.  
 
 
Now the real excitement begins! However you decide to get your fitness outdoors, we have the skincare routine you need or a carefree and healthy day. 


Yoga / Walking 

Deep breath. Like our favorite flow, these skincare tips will keep our mind—and our skin—at ease. If you take your yoga practice outdoors, wear an SPF shirt, and lay your mat under a nicely shaded tree to help shield you from excessive sun exposure. 

“Avoiding direct sunlight and wearing protective clothing is smart to protect your skin from sun damage. Even if you are going for a relaxing walk or doing just a few sun salutations. Staying out of the direct sunlight will reduce your risk of sun damage and wrinkles.”     - Dr. B


Swimming 

Swimming is one of the best cardio and strength training workouts, while also an enjoyable activity during the summer. Whether you are swimming in open water or laps in the pool, the excess amount of water with exposure to pool chemicals and environmental pollutants can cause skin irritation and dryness. To keep your skin hydrated and protected, Dr. B. recommends applying the Dermatologist’s Choice Pre-Bath Oil to your skin before entering the water. This will seal your skin’s protective barrier to avoid skin irritation from chemicals and debris. He adds, “The Pre-Bath Oil is what I give to all my patients with eczema or dry skin. It is the only thing that will protect and also deeply hydrate the skin.” Just apply this serum before you put on your sunscreen, and you're good to go! 


Hiking 

With warm temperatures during the summer months, it’s the perfect time for hiking and exploring the mountainous outdoors. It is essential to take the necessary steps to avoid your skin becoming sunburnt, irritated, or breaking out. “Wearing a hat with a large brim that will shade your face and neck is key. A baseball cap is just not enough for the sun protection you need. After your hike, it is important to clean your face and pores of sweat, dirt, and toxins with Dermatologist’s Choice Glycolic Peel Cleansing Pads to avoid breakouts from occurring,” Dr. B. warns. Keep them in your bag for easy cleansing after a hike. 


Cycling/ Running 

One of the biggest skin concerns cyclists or runners usually bring to dermatologists is chafing. Even if you’re just cruising along the seaside or taking a cycling class, those tight clothes and friction can cause some intense irritation and redness. “When you have an issue with chafing, you need to protect your skin. You need armor over the skin. Beeswax, for example, is thick to coat the skin and protect it. Another effective option is the hydrating Dermatologist’s Choice Pre-Bath Oil. For best results, moisturize your skin, and then add a piece of clothing to cover it (that is actually like armor),” Dr. B. shares. Are you a runner? Feel free to use this tip too before your next mile or 30.  


Workout done, now what? 

At the end of your activity, the real results of that skin preparation set in. But sometimes, you need a little extra support afterwards. After any good workout, cleansing off the sweat, dirt, toxins, and irritant is paramount. Dermatologist Choice pH Balanced Cleanser helps to gently but effectively remove sweat, oil, and restore the skin’s natural pH levels.  

Did you end up getting a sunburn, or is your skin dry from the elements? Soothe with the Pre-Bath Oil with natural oils like sunflower and jojoba oil for deep hydration and healing.

“Sun damage can manifest in multiple ways. Most often, you will notice a sunburn first, which can then lead to irritated skin—and over time, sun damage increases the appearance of wrinkles.” For safe measure, at night regenerate sun-damaged skin with Dermatologist's Choice Ultra Anti-Aging Cream with 15% non-neutralized glycolic acid to your skin. This powerful dermatology treatment rebuilds the collagen and exfoliates fine lines, sunspots, and acne on the skin. “Do not apply the Ultra Anti-Aging Cream on a sunburn or irritated skin,” Dr. B. shares. These are long-term habits to aid in maintaining your best skin health.
 
 

Capture your best skin with everything you need this summer with the Dermatologist’s Choice Skin Kit, and get 20% off your order with code MB20 at www.dermchoice.com.

Dr. B Dermatologist
Written by
Dermatologist's Choice
Clean and Clinical Skincare Brand
About the author
Dermatologist’s Choice is founded, formulated, and tested by award-winning dermatologist, Dr. B. It's not just about keeping your skin clear, but providing clean and clinical formulations. DermChoice has no parabens and no fragrance, is certified cruelty-free, and is formulated with natural and organic ingredients.