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What’s Inside
THIS COURSE SATISFIES ELECTIVE REQUIREMENT Chapter 1: Nutrition for the Skin 1 This course is designed for estheticians who want to discover the most powerful means of growing and treating their clientele. Applying skincare to the outside is never effective unless the inside is treated as well. No amount of skin cream or makeup can hide the effects of a poor diet. Understanding the connection between the mind, the body, and the skin will allow you to treat each skin type and achieve significant results. Grow your clientele by incorporating proper nutrition into their treatment plans and gain a reputation for amazing results. This course covers everything you need to know to create optimal nutritional plans for each and every skin type, including treatment plans for problematic skin issues. By discovering the benefits derived from macro and micronutrients, healthy fats, proteins, carbs, antioxidants, probiotics, vitamins, and minerals, you will be able to advise your clientele and devise the most effective nutritional plan for each client to produce stunning results. 16 The cosmetology industry survives on human services focusing on the Integumentary System, and therefore in order to provide quality cosmetic services, it is essential that licensed cosmetologists have a working understanding of the functions, chemical makeup, and proper treatment of the organs within the Integumentary System: skin, hair, and nails. THIS COURSE SATISFIES WORKERS’ COMPENSATION REQUIREMENT Chapter 3: An Overview of the Workers’ Compensation System in Florida 21 THIS COURSE SATISFIES CHEMICAL MAKEUP REQUIREMENT Chapter 2: Our Body’s Chemistry: Hair, Skin, and Nails This chapter identifies the primary responsibilities of the Florida Division of Workers’ compensation, and what the duties for each department are. It will also discuss the benefit rights of the injured worker and how to file a claim and resolve a dispute. THIS COURSE SATISFIES HIV/AIDS REQUIREMENT Chapter 4: HIV/AIDS and Cosmetology: Protecting Your Clients and Yourself 26 Learning about HIV/AIDS and recognizing commonly believed myths and misconceptions about the disease is important to professional cosmetology and the salon industry, as business is built upon customer relationships and the provision of quality and fair services to all customers. THIS COURSE SATISFIES LAWS AND RULES REQUIREMENT Chapter 5: Florida Laws and Rules 32 This chapter covers the two primary areas of law pertaining to the practice of cosmetology in the State of Florida and will also show excerpts of documents that will clarify regulations and explain legal responsibilities and obligations. THIS COURSE SATISFIES ENVIRONMENTAL ISSUES REQUIREMENT Chapter 6: Environmental Safety: Hazardous Chemicals in the Salon Setting 44 In the salon setting, one of the most important environmental factors is the presence of chemicals and hazardous materials. Multiple chemicals can be found within the salon setting, from the everyday products that are used on clients or the cleaning supplies used. THIS COURSE SATISFIES OSHA REQUIREMENT Chapter 7: OSHA Responsibilities for the Salon 47 In this chapter the learner will be able to address safety and health issues in the workplace, be able to describe employer responsibilities, and know the purpose of OSHA laws and regulations. THIS COURSE SATISFIES SANITATION AND STERILIZATION REQUIREMENT Chapter 8: A Matter of Life or Death: Sanitation and Sterilization in the Salon Industry 51 Infection and germs are a concern in the salon industry and can even be a matter of life and death. Following proper sanitation and sterilization practices can help prevent the spread of these killer organisms. Final Examination Answer Sheet 60
©2024: All Rights Reserved. Materials may not be reproduced without the expressed written permission or consent of Colibri Healthcare, LLC. The materials presented in this course are meant to provide the consumer with general information on the topics covered. The information provided was prepared by professionals with practical knowledge in the areas covered. It is not meant to provide medical, legal or professional services advice. Colibri Healthcare, LLC recommends that you consult a medical, legal or professional services expert licensed in your state. Colibri Healthcare, LLC has made all reasonable efforts to ensure that all content provided in this course is accurate and up to date at the time of printing, but does not represent or warrant that it will apply to your situation or circumstances and assumes no liability from reliance on these materials. COSMETOLOGY CONTINUING EDUCATION Book Code: EFL1024 i
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How do I complete this course and receive my certificate of completion? See the following page for step by step instructions to complete and receive your certificate. Are you a Florida board-approved provider? Colibri Healthcare, LLC, is an approved provider by the Florida Board of Cosmetology (Provider #0008051). Are my credit hours reported to the Florida board? Yes. We report your hours electronically to the Florida Department of Business and Professional Regulation (DBPR) within one business day after completion. What information do I need to provide for course completion and certificate issuance? Please provide your license number on the test sheet to receive course credit. Your state may require additional information such as date of birth and/or last 4 of Social Security number; please provide these, if applicable. Is my information secure? Yes! We use SSL encryption, and we never share your information with third-parties. We are also rated A+ by the National Better Business Bureau. What if I still have questions? What are your business hours? No problem, we have several options for you to choose from! Online at EliteLearning.com/Cosmetology you will see our robust FAQ section that answers many of your questions, simply click FAQs at the top of the page, e-mail us at office@elitelearning.com, or call us toll free at 1-855-769-9888, Monday - Friday 9:00 am - 6:00 pm, EST and Sat. 10:00 am - 4:00 pm EST. Important information for licensees: Always check your state’s board website to determine the number of hours required for renewal, mandatory subjects (as these are subject to change), and the amount that may be completed through home-study. Also, make sure that you notify the board of any changes of address. It is important that your most current address is on file.
Licensing board contact information: Florida Department of Business and Professional Regulation (DBPR) Division of Professions I Board of Cosmetology 2601 Blair Stone Road I Tallahassee, Florida 32399 I Phone: (850) 487-1395 | Fax: (850) 488-8040 Website: http://www.myfloridalicense.com/DBPR/cosmetology/ ii
Book Code: EFL1024
COSMETOLOGY CONTINUING EDUCATION
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iii
COSMETOLOGY CONTINUING EDUCATION
Book Code: EFL1024
Chapter 1: Nutrition for the Skin (Satisfies Elective Requirement)
Learning objectives Given the course materials, the learner will be able to: Analyze the connection between mind, body, and skin. Research the importance of macro and micronutrients, antioxidants, probiotics, healthy fats, proteins, carbs, vitamins and minerals in effective skincare. Assess the different types of skin and skin problems. Cite three examples that clearly demonstrate the connection between the mind, body, and skin conditions in order to differentiate whether the skin issues are due to internal or external causes and give corresponding comparative treatment options. List six points that summarize how changing the diet by choosing the proper nutrients to create an optimal diet will dramatically improve the overall condition of the skin. List three examples of dehydrated skin and summarize how dehydration affects each skin type. List the seven micronutrients and three micronutrients; evaluate and explain the vital role of these nutrients in creating healthy, beautiful skin. Assess the role of antioxidants in protecting the skin.
Research the effectiveness of incorporating probiotics into the diet to aid in treating rosacea, eczema, acne, and aging skin; list twelve foods that contain probiotics. Evaluate the role healthy fats play in skincare; list seven foods containing healthy fats and cite the benefits of each. Define the importance of collagen, explain the link between proteins, amino acids, and collagen; list five healthy food groups that supply essential protein. Cite the two main carbohydrates, list five healthy foods that contain important carbs. Cite the four most important vitamins for all skin types. List the twelve best foods for dry skin. Define sensitive skin; cite five types of food to avoid. Evaluate the nutritional needs of oily skin; list ten foods that help improve the conditions of oily and acne skin. Evaluate and identify the three most common skin problems: Eczema, psoriasis, and rosacea. Research and evaluate the effects of medications on the skin. Research the benefits derived from applying food to your skin; list the benefits for each of nine different foods and be able to create nutritional recipes to apply to the facial area.
INTRODUCTION
This course is designed for estheticians who want to discover the most powerful means of growing and treating their clientele. Applying skincare to the outside is never effective unless the inside is treated as well. No amount of skin cream or makeup can hide the effects of a poor diet. Understanding the connection between the mind, the body, and the skin will allow you to treat each skin type and achieve significant results. Grow your clientele by incorporating proper nutrition into their treatment
plans and gain a reputation for amazing results. This course covers everything you need to know to create optimal nutritional plans for each and every skin type, including treatment plans for problematic skin issues. By discovering the benefits derived from macro and micronutrients, healthy fats, proteins, carbs, antioxidants, probiotics, vitamins, and minerals, you will be able to advise your clientele and devise the most effective nutritional plan for each client to produce stunning results.
SKIN AND THE MIND/BODY CONNECTION
“ You are what you eat .” This is more than just a saying. The mind, body and skin are all connected. Two great examples that prove how closely the mind, body, and skin are linked are blushing and hives – some people blush when they feel embarrassed, some break out in hives when they are in a stressful situation. There are ten billion neurons in the brain, and between each and every one of them are neurotransmitters – also known as chemical messengers – that move from brain cell to brain cell allowing the cells to talk to each other. There is considerable data showing that how you feel is dictated by certain neurotransmitters. Studies have proven that stress has the ability to make our bodies feel worse. The more stress a person is experiencing, the more cortisol that person produces. Elevated cortisol levels create a rise in blood sugar, which in turn creates a cellular inflammatory response. Stress also increases androgen production, which makes sebaceous glands overactive, which can trigger acne . Research has shown that a person’s diet directly correlates with their mood – there are food groups that are considered “mood- boosting” foods, there are other food groups that are harmful to the mental state. Depletion of certain vitamins, minerals, and nutrients can trigger feelings of depression, anxiety, and stress. There is a host of scientific data proving that stress can profoundly affect the skin, triggering such conditions as psoriasis, eczema, rosacea, acne, and vitiligo . Stress can also alter the microflora in our intestines, again triggering systemic inflammation that can exacerbate acne, psoriasis, and a wide range of skin conditions. The reverse is also true – when our microflora is out of balance due to poor eating habits, our neurotransmitters become imbalanced, which causes
emotional imbalance. What we eat has a direct link to how we feel and how our skin looks. If you are trying to treat a client who repeatedly suffers from acne, rosacea, psoriasis, or even dry or aging skin, no amount of skin treatments will alleviate the problems brought on by a poor diet. The skin is the body’s largest organ. Its main function is to act as a protective barrier. Skin serves to act as a physical, chemical, and antimicrobial defense system. Poor eating habits lead to a breakdown of this shield; as a poor diet is directly linked to feelings of stress, anxiety, and depression. These emotions lead to a decrease in the production of antimicrobial peptides that the skin produces, which in turn impairs the protective function of the epidermis. Changing your eating habits, understanding the building blocks of nutrition, and eating accordingly can bring changes that look miraculous to your skin. Nutrition is also a vital component of the healing process. When skin cells become damaged, good nutrition will help speed the healing process. The most essential nutrients for skin repair are energy, protein, fluid, healthy fats, vitamins, and minerals. The protein derived from eating right is used for cell production. Fluid is vital, as it transports the needed supply of nutrients and oxygen. Fats are needed to absorb certain vitamins. Energy is used to fuel the healing process. Stress depletes the stores of nutrients that are vital for both healthy skin and the healing process. When stress kicks in, the body automatically redirects the supplies of vitamin C, B vitamins, and magnesium, along with other crucial nutrients. One automatic response to stress is for the body to create the stress hormones adrenaline and cortisol, so the available stores of
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vitamin C are pulled away from the skin in order to be utilized for the creation of stress hormones. Understanding that depleted stores of essential proteins, healthy fats, vitamins, and minerals have a direct correlation with our
moods is the first step in making a huge impact your clients’ skin. Our eating patterns can have a direct effect on our mood, and our moods have a direct correlation with our skin – the mind, body, and skin are all intertwined, and you cannot affect one without affecting the others. If you have a client who consistently has problems with their skin, take a few minutes to discuss eating habits with them. Another important point to review is how certain medications can affect the skin. Later in this course, we will go over dietary changes to counteract the side effects of various medications. Skincare is a huge step in improving the quality, look, and feel of the skin. However, if your clients’ skin problems are brought on by poor eating habits, no amount of creams or potions will correct the resulting condition. As an esthetician, when you can take a holistic approach by understanding and advising on correcting dietary imbalances, you will be able to have a powerful impact on the condition of your clients’ skin. The ability to treat and improve on conditions that have plagued them in the past will give you a happy clientele: This translates to building a solid repeat clientele. Also, the referrals passed along by your happy clients can give a huge boost to your business. Understanding how certain foods affect the skin and being able to advise your clients as to which foods they should add to their diets and which foods they should eliminate, is a service you can easily provide to your clientele. The combined impact of good skincare and proper nutrition will give them impressive and lasting changes to the quality of their skin. You’ll be able to achieve results that go above and beyond merely treating the surface; and you will gain a reputation for getting amazing results. of collagen; and can help increase collagen protein synthesis in order to repair damaged skin. ● Vitamin E : Vitamin E is a fat-soluble antioxidant that is vital for maintaining healthy skin. It helps prevent free radical damage caused by UV rays, and it has anti-inflammatory properties. ● Zinc : Zinc is found in both the epidermis and the dermis. Zinc stabilizes cell membranes. ● Omega-3 fatty acids : Enough intake of omega-3 fatty acids is a crucial aid against dry skin. ● Selenium : Selenium deficiency has been linked to higher instances of skin cancer. ● Protein: Your body needs protein to build and repair skin, muscle, and bone . These are just a few examples of nutrients that the skin depends on in order to remain healthy. Nutrition can also be used as an aid in helping the body to heal certain skin conditions. Some of the skin issues that have been found to have a direct correlation with the diet are: ● Eczema : Food containing anti-inflammatory nutrients have been known to aid in healing stubborn eczema patches. The reverse is also true – some foods, such as citrus, spicy food, and gluten, have been known to trigger bouts of eczema. ● Psoriasis : Certain foods, such as dairy, alcohol, and red meat, have been linked to triggering psoriasis flare-ups. ● Rosacea : Foods that reduce inflammation, such as salmon and leafy greens, can be helpful in treating rosacea. ● Acne : Foods with high glycemic index have been linked to causing and exacerbating acne. ● Vitiligo : Bananas, apples, and leafy greens have all been used successfully in treating vitiligo. ● Skin cancer : Studies have shown that diets rich in fruits and vegetables help lower the risks for skin cancer. ● Aging : Sugar can accelerate signs of aging, as it promotes cross-linking of collagen fibers. Numerous studies have proven that an improper diet, or a diet lacking in nutrients, can lead to a whole host of skin conditions. The reverse is also true – by understanding how nutrition works,
Why you need knowledge on skin nutrition for your clientele Your clients turn to you to improve their skin. Facials and proper skincare routines are a vital element necessary to maintaining healthy skin, however if your client is suffering from skin conditions that stem from improper diet, they will be disappointed when just applying creams and lotions don’t fix the problem. When you are able to go one step further than other aestheticians by offering some solid advice on how nutrition affects the skin, your clients will be able to see real change in the look, feel, and texture of their skin. Skin is constantly undergoing a cycle of cellular turnover, and fueling that change and the growth of new, healthy cells, is food. The body, including skin, uses vitamins and nutrients it derives from food to repair and rebuild. Understanding how diet affects skin is a huge step in more effectively treating your clientele. Poor eating habits trigger anxiety and stress, and stress and anxiety can trigger the following skin conditions:
● Psoriasis. ● Eczema. ● Acne. ● Vitiligo. ● Rosacea. ● Dull, dry skin.
Why nutrition for the skin is important The skin is the largest organ of the human body. It’s the first line of defense against injuries, illness, infections, ultraviolet radiation, heat, and cold. Skin is composed of three layers: ● Epidermis : The epidermis is the top layer – the protective layer. The epidermis is composed of hardened dead cells that create a protective layer. Below that is the basal layer, where living cells continuously divide to replace the outer layer over a three- to four-week cell production and loss cycle. ● Dermis : The dermis supports the blood circulation for the cell reproduction cycle happening in the epidermis. The individual cells in this layer contain collagen and elastin fibers in the matrix of support tissue. The dermis contains the nerve cells that produce sensation, and lymph vessels that fight infections. Sweat glands that help regulate your body’s temperature are also located in the dermis. Fibroblasts that are responsible for collagen synthesis and macrophages that regulate how the body responds to infection are found in the dermal layer. ● Subcutaneous layer : The subcutaneous layer works as a protector of underlying tissues by insulating and absorbing shock. This is the last layer between the skin and the tissues ; beneath it is the fascia, which attaches skin to muscle. When your skin suffers damage, the body responds by triggering repairs to the tissue. Good nutrition aids the body in repairing damaged skin; lack of good nutrition leads to slower healing times. Changes in diet can also affect skin’s appearance. When you can go one step further than other estheticians by offering some solid advice on how nutrition affects the skin, your clients will be able to see real change in the look, feel, and texture of their skin. Skin discoloration and slow wound healing are effects of lack of vitamin C. Here is a list of some of the most common cause and effects created by nutritional requirements: ● Vitamin A : Lack of vitamin A can lead to slow wound healing. ● Vitamin C : Vitamin C helps limit the damage caused by exposure to UV rays. Vitamin C also regulates the synthesis
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and eating a healthy, balanced diet, you can feed your skin the nutrients it needs to stay soft, supple, and glowing. By understanding and avoiding certain foods that are known to Problems from dehydration Dehydration is one of the most common, and most oftentimes misdiagnosed, skin problems plaguing a large number of people. Dehydration and dry skin are often confused with each other, but they are very different issues. Dehydration is the lack of water in both the skin and the body. Dry skin is the lack of naturally occurring oils and sebum in the skin . Dry skin is a type of skin brought about by genetics; dehydrated skin is a condition brought about by a diet that is lacking in enough water. Sometimes people who consume a lot of water are confused by the fact that they are dehydrated – but dehydration occurs when the body is putting out more water than it is taking in. Excessive sweating brought about by exercise or heat, excessive caffeine (a diuretic) intake, and vomiting and diarrhea can all cause dehydration, in spite of the client drinking large amounts of water. Dehydrated skin and dry skin have different characteristics: Dehydrated skin: ● Lacks enough water, can be experienced by anyone. ● Can feel both oily and dry at the same time. ● Comes and goes. ● May also experience breakouts. Dry skin:
trigger flare-ups in conditions such as eczema and psoriasis, people who are prone to these issues can take action by avoiding these foods.
in the “tented” shape it was pinched into. Because the two different skin conditions require very different treatments, always follow up the “pinch test” with the questions to be sure that you are 100 percent getting the correct diagnoses. When distributing water and all nutrients throughout the body, the epidermis is the last organ that receives whatever is available. When someone is not getting enough water in their diet, their face will be the first place that shows obvious signs of dehydration. Dehydration can also cause a whole host of other problems, including dizziness, lethargy, and brain fog. Dehydration is damaging to the body, the brain, and is a vital part of maintaining healthy, glowing, supple skin. Advise all clients to drink at least eight glasses of water daily; if they are dehydrated advise them to also add a variety of high-water content foods. All persons should be both drinking enough fluids as well as eating a variety of fruits and vegetables, but a person suffering from dehydration needs to really up their intake. The following foods are all great water content foods: ● Cucumbers : Coming in at 96.7% water, cucumbers have the highest water content of all the foods. ● Iceberg lettuce : Crispy iceberg lettuce is lacking the nutrient-filled punch of darker, leafy greens, but with a water content of 95.6%, it is the perfect item to add to a dehydration-busting diet. ● Celery : Celery packs a nice nutritious punch to go along with its high-water content. Celery contains folate and vitamins A, C, and K; and has a water content of 95.4%. ● Radishes : Radishes contain a water content of 95.3%, and they’re filled with antioxidants, such as catechism – the antioxidant green tea is so famous for. ● Tomatoes : Tomatoes aren’t strictly for salads – with a little salt and pepper, they also make nutritious snacks. Tomatoes have a water content of 94.5% and are full of antioxidants and vitamin C. Tomatoes contain lycopene, famous for its cancer-fighting abilities, and vitamins K, C, potassium, and folate. ● Green peppers : Bell peppers of all colors have high water content, but the green variety comes in the highest at 93.9%. The red, yellow, and orange peppers come in just slightly lower, at approximately 92% water content. Peppers are also loaded with antioxidants, which are vital to healthy skin. ● Cauliflower : Cauliflowers pack a powerful punch of both water content (92.1%) , vitamins, and phytonutrients that have been shown to help lower cholesterol and fight cancer. ● Watermelon : Watermelon boasts both a high-water content (91.5%) and is a rich source of lycopene, an antioxidant known to fight cancer. Watermelon boasts an even higher content of lycopene than tomatoes – about 12 milligrams per wedge, as opposed to a raw tomato’s 3 milligrams per medium sized tomato. Tossing a few wedges of watermelon in a pitcher of water creates a refreshing drink and is a terrific way to up your water intake. ● Spinach : Spinach packs a strong nutritional punch to go along with its high-water content. Spinach is 91.4% water, and contains lutein, potassium, fiber, and folate. Just one cup of raw spinach leaves contains a full 15% of your daily intake of vitamin E. Vitamin E is well-known for fighting off free radicals that damage both your skin and your other organs. ● Star fruit : This tropical fruit is also known as carambola. It contains a water content of 91.4% and is rich in antioxidants. One note of caution – people with kidney problems should avoid star fruit, because it contains high levels of oxalic acid. ● Strawberries : While all berries are great for hydration, strawberries come in with the highest water content at 91.0%. Raspberries and blueberries have water contents of around 85%, and blackberries contain 88.2%. ● Broccoli : Broccoli has an impressive amount of both water content and valuable nutrients. Broccoli is 90.7% water, and
● Lacks enough lipids. ● Is a genetic skin type.
● Feels dry all over, including scalp and hands. ● Is consistently dry, can also become dehydrated.
Dehydrated skin and dry skin demand different treatments: Dry skin needs lipid-based products on the skin, and more healthy fats introduced into the diet. Dehydrated skin needs water-rich products to help hydrate on the outside, and more water and water-based fruits in the diet. Because dehydrated skin feels so tight and dry, the brain reacts by ordering a larger production of sebum to be delivered to the epidermis; because of this, dehydrated skin can feel both dry and tight, while looking oily and suffering from breakouts at the same time. When devising a skincare and/or a nutrition plan for a client, it’s imperative to determine if they have dry skin due to genetics, dehydrated skin due to lack of water in the diet, or a combination of both. When determining which skin type or condition they have, start by asking the following questions: ● Do they consistently feel like their skin is tight and dry, or does this condition come and go? ● Are their hands and scalp also dry? ● Is oiliness occurring at the same time that they are suffering from the tight, dry feeling? Another way to determine whether the skin is dehydrated as opposed to just being dry skin, is to look for the following signs of dehydrated skin: ● New fine lines and wrinkles developing. ● Dark under-eye circles. ● Shadows on the skin, most notably around the eyes and nose. ● Redness. ● Dry patches; also can have oily patches at the same time. ● Dullness. ● Itchy, flaky patches. ● Sunken eyes. ● Sometimes excessive oil production and breakout occur simultaneously with the tight, dry skin. ● Skin feels tight and dry, and lacks elasticity. Dehydrated skin always lacks elasticity . A quick and easy way to check for dehydration is to pinch the cheek – if the skin is dry, it will bounce back into its original shape immediately. If the skin is dehydrated, a gentle pinch will leave it wrinkling and remaining
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contains lots of fiber, potassium, vitamin C, and vitamin A. Broccoli also contains sulforaphane, a compound that boosts the body’s protective enzymes. ● Grapefruit : Grapefruit has a water content of 90.5%, and compounds in the fruit help fight fat, lower cholesterol, and stabilize blood sugar. ● Baby carrots : Baby carrots contain more water content than their full-size counterparts. Baby carrots are 90.4% water content, while the larger carrots come in at 88.3% water. They are also loaded with vitamin A, a boon to your eyesight. ● Cantaloupe : Cantaloupe has a high-water content of 90.2%, and this fruit is also loaded with vitamins A and C. Just one quarter of this melon will supply 100% of the recommended daily intake of these vitamins. The plus side of having dehydrated skin as opposed to genetically dry skin, dehydration is easily combated. However, Macro means big . Macronutrients are your big nutrients – the proteins, carbohydrates, and healthy fats that are the building blocks of every nutrition plan . These should comprise the larger part of your daily diet. Micronutrients are needed in smaller amounts. These are the vitamins, minerals, antioxidants and so on, essential to a healthy diet. Micronutrients combine with the macronutrients to create energy, maintain metabolism levels and cellular function, and aid in physical and mental well-being. While all foods contain some amount of macronutrients, not all foods contain micronutrients. Diets that are high in processed foods tend to be deficient in the valuable micronutrients. The best, and easiest, way to ensure enough micronutrients in the diet is to make sure the diet is rich in fresh vegetables and fruits. Vitamins are important to include in every diet, as they are necessary for energy production, immune function, blood clotting, and other important functions. Minerals aid in growth, bone health, and fluid balance, as well as other functions. The difference between vitamins and minerals is their composition: Vitamins are organic compounds made by plants and animals which can be broken down by heat, acid, or air. Minerals are inorganic, and exist in soil or water. Minerals, unlike vitamins, cannot be broken down. Vitamins and minerals can be divided into four categories: ● Water-soluble vitamins : Water-soluble vitamins will dissolve in water. The majority of vitamins are water soluble. These are not easily stored by your body, and flush out with urine. ● Fat soluble vitamins : Fat soluble vitamins do not dissolve in water. The body has the easiest time absorbing them when they are consumed along with a healthy fat. Fat soluble vitamins are stored in the liver and fatty tissues until needed. ● Macrominerals : Macrominerals are needed in larger amounts than trace minerals. They each play very specific roles in the body. ● Trace minerals : Trace minerals are needed in smaller amounts than the macrominerals but are still a vital part of a healthy diet. The Water-Soluble Vitamins are: ● Vitamin B1 (thiamine) : Helps convert nutrients into energy. Recommended daily allowance: 1.1 – 1.2 mg. Can be found in whole grains, meat, and fish. ● Vitamin B2 (riboflavin) : Needed for energy production, cell function, and fat metabolism. Recommended daily allowance: 1.1-1.3 mg. Found in organ meats, eggs, and whole milk. ● Vitamin B3 (niacin) : Niacin drives the production of energy from food. Recommended daily allowance: 14-16 mg. Can be found in leafy greens, meat, salmon, and beans. ● Vitamin B5 (pantothenic acid) : Necessary for fatty acid synthesis. Recommended daily allowance: 5 mg. Found in avocados, tuna, mushrooms, and organ meats. ● Vitamin B6 (pyridoxine) : Helps the body to release sugar from stored carbohydrates, to create both energy and red
dehydration is a dangerous, although common, condition, and in its more severe forms can cause serious problems. Everyone should make sure that they are not only drinking the recommended eight glasses of water daily but should also be adding the water-rich fruits and vegetables to their daily diet. Dehydration is damaging to the skin, the body, and the brain. Side-effects of severe dehydration are not only serious, but they can also be fatal. Caffeinated drinks are diuretic – so rather than adding to the daily doses of water that are crucial to remain healthy, they cause the body to lose its supply of water. Sodas and other sugary drinks are not substitutes for water; if the client is craving something with a little more punch than plain water, they’re better off opting for adding fruits, cucumbers, or lemon wedges to their plain water, or enjoying any of the many varieties of sparkling and flavored waters that are easily available.
MACRONUTRIENTS AND MICRONUTRIENTS
blood cells. Recommended daily allowance: 1.3 mg. Can be found in potatoes, fish, carrots, and milk. ● Vitamin B7 (biotin) : Helps with metabolizing fatty acids, amino acids, and glucose. Recommended daily allowance: 30 mcg. Found in eggs, almonds, spinach, and sweet potatoes. ● Vitamin B9 (folate) : Folate is vital for cell division. Recommended daily allowance: 400 mg. Found in asparagus, spinach, beef, liver, and black-eyed peas. ● Vitamin B12 (cobalamin) : Crucial for red blood cell formation. Also aids in nervous system and brain function. Recommended daily allowance: 2.4 mcg. Can be found in fish, clams, and meat. ● Vitamin C (ascorbic acid) : Required for the creation of collagen (the main protein of the skin). Aids in creating neurotransmitters. Recommended daily allowance: 75-90 mg. Can be found in citrus fruits, bell peppers, and Brussels sprouts. The Fat-Soluble Vitamins are: ● Vitamin A : Vital to vision and organ functions. Recommended daily allowance: 700- 900 mcg. Can be found in liver, dairy, fish, sweet potatoes, carrots, and spinach. ● Vitamin D : Necessary for healthy immune functioning. Assists in bone growth and calcium absorption. Recommended daily allowance: 600-800 IU. Vitamin D can be obtained from sitting in the sunlight. Food sources include fish oil and milk. ● Vitamin E : Vitamin E is an antioxidant that protects the skin and other cells from damage . It also aids in having a healthy immune system. Recommended daily allowance in 15mg. Vitamin E can be obtained from sunflower seeds, wheat germ, and almonds. ● Vitamin K : Vitamin K is necessary for both proper bone development and blood clotting. Recommended daily allowance: 90-120 mcg. Can be obtained from leafy greens, pumpkin, and soybeans. Macrominerals are needed in larger amounts than the trace minerals. The macrominerals are: ● Calcium : Calcium aids in muscle function, blood vessel contraction, and the formation and function of teeth and bones. Recommended daily allowance: 2,000-2,500 mg. Good sources are milk and milk products (such as cheese, yogurt, etc.), leafy greens, and broccoli. ● Phosphorus : Phosphorus is part of bone and cell membrane structure. Recommended daily allowance: 700 mg. Can be found in yogurt, turkey, and salmon. ● Magnesium : Magnesium assists with over 300 enzyme reactions. It is an important aid in regulating blood pressure. Recommended daily allowance: 310-420 mg. Can be found in almonds, cashews, and black beans. ● Sodium : Sodium is an important electrolyte that aids in maintaining blood pressure and fluid balance. Recommended daily allowance: 2,300 mg. Sodium is in salt, and most processed and canned foods. ● Chloride : Chloride is used to create digestive juices. It also helps maintain fluid balance. Recommended daily allowance:
Book Code: EFL1024
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1,800-2,300 mg. Can be obtained from celery, seaweed, and salt. ● Potassium : Potassium is an important electrolyte that helps with muscle function, nerve transmission, and helps maintain the fluid status in cells. Recommended daily allowance: 4,700 mg. Can be found in bananas, lentils, and acorn squash. ● Sulfur : Sulfur is part of every living tissue. It is contained in the amino acids methionine and cysteine. No recommended daily allowance has been established. Sulfur can be found in garlic, onions, Brussels sprouts, eggs, and mineral water. Trace minerals are needed in smaller amounts than macrominerals. Just remember: Macro means big, so you need bigger amounts of macronutrients and macrominerals. The trace minerals are: ● Iron : Iron aids in providing oxygen to the muscles; it also helps create certain hormones. Recommended daily allowance: 8-18 mg. Can be found in oysters, white beans, and garlic. ● Manganese : Manganese assists in carbohydrate, amino acid, and cholesterol metabolism. Recommended daily allowance: 1.8-2.3 mg. Some good sources are pecans, peanuts, and pineapples. ● Copper : Required for healthy brain and nervous system function. Copper also assists in connective tissue formation. Recommended daily allowance: 900 mcg. Some good sources are cashews, liver, and crab. ● Zinc : Zinc is needed for healthy immune function, wound healing, and normal growth. Recommended daily allowance: 8-11 mg. Can be found in chickpeas, oysters, and crab. ● Iodine : Iodine assists with thyroid regulation. Required daily allowance: 150 mcg. Some good sources are yogurt, cod, and seaweed. ● Fluoride : Fluoride is crucial in the development of teeth and bone. Recommended daily announcement: 3-4 mg. Some good sources can be found in water, fruit juice, and crab ● Selenium : Selenium aids in several areas: Thyroid health, reproduction, and it aids in defending against oxidative damage. Recommended daily allowance: 55 mcg. Some good sources are ham, sardines, and Brazil nuts. *All recommended daily allowances are for adults 19 and older. Micronutrients are vital to nearly every process of the body. Some of the micronutrients are antioxidants, which play a Antioxidants, anti-inflammatories, and phytochemicals can be found in the daily supply of foods containing micronutrients. They are a necessary part of certain vitamins and minerals that can be obtained via a healthy diet. Antioxidants play a crucial role in skin care, as they combat free radicals in both the skin and the body. Free radicals are damaging molecules that lead to cancer. Certain antioxidants, most notably vitamins A and C, have proven in study after study to be highly effective in combating the free radicals that cause skin cancer, as well as other cancers. Good sources for antioxidants are vegetables and fruits. Antioxidants are often found in the darker varieties of fruits, such as blueberries. Anti-inflammatory is a general term pertaining to any molecule, either man-made (such as Tylenol) or occurring naturally in food, that reduces inflammation. Chronic inflammation is unhealthy and can be combated by eating foods loaded with anti-inflammatory micronutrients. Some good food sources that supply a healthy amount of anti-inflammatory micronutrients are colorful fruits and vegetables, omega and olive oils, nuts, seeds, and even certain spices. Phytochemicals are beneficial chemicals produced by plants. This group includes: ● Indoles. ● Retinoids.
crucial role in healthy skin. It’s important to get the correct proportion of each nutrient in the correct amount; too little leads to deficiencies – causing the body and skin to have problems functioning well; but too much of these micronutrients can lead to toxicity. The most common sets of deficiencies to watch out for are: ● Vitamin D : Over 77% of Americans are vitamin D deficient. It can be obtained from certain foods; sunlight (in moderation) also helps provide this vitamin. ● Vitamin B12 : Vegetarians and vegans have to carefully balance their daily diets to ensure they get enough vitamin B12, as it’s usually obtained through eating meat. Seniors also need more, as bodies tend to slow down in their ability to absorb this vitamin as they age. ● Vitamin A : Women and children in developing countries have problems getting enough of this vitamin in their diets. ● Iron : This is another one vegetarians and vegans have to be careful to get enough of – Iron is usually obtained through eating meat. Additionally, women and preschool children easily develop iron deficiencies ● Calcium : Over 10% of men and women over 50 do not get enough calcium. Toxicities are less common than deficiencies, but they are still something to be aware of. They most likely occur with the fat- soluble vitamins, since these nutrients are stored in the liver and fatty tissues. The most common causes of toxicity come from the following vitamins: These can build to toxic levels because, unlike the water- soluble vitamins, they cannot be secreted from the body. Over-consumption of these vitamins rarely occurs when they are solely derived from food sources. Toxicity tends to develop when people overdo the amounts of supplements added to their daily diet. Both macronutrients and micronutrients are vital to a healthy body and healthy, glowing skin. The safest source to derive any nutrient from is food. Sometimes people do need to supplement their diets with prepackaged nutritional supplements, but they must be careful to consume the correct amounts, as over- consumption can lead to toxic results. Polyphenols : Polyphenols have anti-inflammatory properties. These include both phytochemicals and manage molecules like flavonoids and isoflavone. Their role in human health is still not completely understood. These occur in grape skin, wine, oranges tea, soy, and chocolate. Glucosinolates/isothiocyanates : These are phytochemicals that are currently being researched for their cancer-combating abilities. These can be found in broccoli and Brussels sprouts. Carotenoids : Carotenoids produce color in plants. Some of the carotenoids have proven to be beneficial to eye health. These can be found in carrots, spinach and collards. Phytosterols : Phytosterols are helpful in slowing down absorption of cholesterol. These can be obtained from beans and peas. ● Vitamin A. ● Vitamin D. ● Vitamin E. ● Vitamin K. ● Glucosinolates. ● Carotenoids. ● Phytosterols. The safest, and simplest, way to add a healthy amount of these micronutrients is by eating a large, colorful variety of fruits and vegetables in your daily diet. As different colors of produce (think of green, orange, red, and yellow peppers as a good example) contain different amounts and varieties of the micronutrients, introducing a vast rainbow of different fruits and vegetables is the surest and safest way to introduce a healthy combination of all the important micronutrients. Exercise caution
ANTIOXIDANTS, ANTI-INFLAMMATORIES, AND PHYTOCHEMICALS
● Tocopherols. ● Polyphenols.
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when deciding to add supplements, as this can lead to over- doing some of the micronutrients and can lead to toxicity. Adding foods containing antioxidants is crucial when working with a client who suffers from skin cancer growths. This does not replace going to a dermatologist to have the cancerous cells removed, but it can help slow down and sometimes even prevent new ones from forming. Clients who suffer from inflammatory skin conditions, such as eczema, rosacea, and psoriasis, can be helped by incorporating foods such as nuts, seeds, and a colorful array of fresh fruits and vegetables into their diet. Research has shown that the anti-inflammatory
micronutrients obtained from eating these foods can be beneficial in helping to clear up these conditions; and improving the diet is especially recommended when all topical creams and lotions have failed. Adding foods rich in antioxidants is also a sure-fire way to add glow to a client’s skin – creams, lotions, toners, etc., can definitely improve the outward appearance of the skin, but if the diet is lacking the micronutrients essential for strong, healthy skin, the only way to see a huge improvement in overall tone, texture, suppleness and glow is by adding nutrient- rich food containing the important vitamins and minerals to the daily diet.
PROBIOTICS
Probiotics are “good” bacteria that can be found naturally in certain foods. They promote the growth of healthy bacteria in the intestinal tract. True probiotics are live organisms that can be found in fermented foods such as yogurt or sauerkraut. They work to reduce inflammation in the gut, which in turn reduces skin inflammation. A too-high ratio of bad bacteria to good bacteria can damage the intestinal lining, thereby inviting irritating substances (that normally would have been eliminated) into the bloodstream. This causes a chain reaction effect throughout the entire body, and can lead to skin inflammation, redness, and sensitivity. New research shows that adding probiotics derived from natural food sources to the diet can lead to glowing skin with an overall improvement in both tone and texture. Probiotics have enjoyed a long-standing reputation for improving immune systems, digestive systems, and overall mental acuity; the latest research also shows that including a healthy amount of probiotics in the diet can lead to clear, radiant skin. Scientific studies have proven that what goes into the stomach definitely affects the epidermis. An inflamed gut leads to inflammation on the skin. Probiotics are microscopic little warriors that combat inflammation of the intestinal tract. Chronic inflammation leads to skin disorders such as acne, rosacea, eczema, skin cancer, even premature aging. Applying lotions and potions are helpful in combating these conditions, but without changing the diet topical treatments usually fail to be 100% effective. By designing a healthy nutrition plan that includes probiotics, you can get to the root of the problem. This holistic, one-two punch of treating both the outside and the inside can have almost miraculous results. The best sources for probiotics are the natural sources. Healthy food that are great sources for getting enough probiotics into the diet are: ● Yogurt with live, active cultures (check the label). ● Kimchi. ● Sauerkraut. ● Kombucha (a type of tea).
toxins. When the gut is off-balance and full of more bad bacteria than good, it affects the body’s entire system, and is the most noticeable on the face. Chronic inflammation of the intestinal tract leads to chronic inflammation of the skin – stubborn acne, eczema, etc., can all be linked directly to the gut. Cutting processed foods, sugar, and gluten out of the daily diet and adding a few probiotic-rich foods in combination with a good skincare routine can produce amazing results. Numerous studies have been done on the link between probiotics and skin conditions. Probiotics have shown to be especially effective in combating four skin conditions: ● Acne : Studies have found that probiotics, used both internally or topically, are beneficial toward treating clients with acne. A double-whammy of both adding the probiotics to the diet in combination with applying either a lotion containing probiotics (or just applying yogurt to the skin as a mask) were effective in reducing the number of acne lesions. ● Eczema : One study gave pregnant women and nursing babies probiotic supplements. The study found that the babies who received the probiotics were resistant to contracting eczema, in spite of strong family histories of the skin condition. ● Rosacea : Studies have shown probiotics to be helpful in clearing up the redness and bumps caused by rosacea. ● Anti-aging : Newer studies show that probiotics may be helpful in building collagen, the main protein in the skin that affects its tone and texture. Probiotics have also shown to be helpful in improving the appearance of fine lines and wrinkles. Probiotics come in many different strains. Some people find that adding a supplement containing the strain they need can be effective in combating severe skin conditions. The different strains have different purposes: ● Bifidobacterium Breve : This strain has shown to be particularly effective for its anti- aging properties. ● Lactobacillus Rhamnosus : This is one of the most extensively researched strains for both children and adults. This strain has proven to be especially beneficial in preventing eczema outbreaks. ● Lactobacillus Acidophilus : This is one of the most widely recognized probiotics. Studies have proven that in acne patients who have taken this probiotic, over 80% saw major improvements in their skin. It is especially beneficial for people with inflamed acne. ● Lactobacillus Plantarum : This strain has proven to be beneficial in reducing inflammation, both in the intestines and on the skin. ● Streptococcus Thermophilus : This strain has shown to be helpful in supporting overall skin support. S Thermophilus has a beneficial effect on the level of ceramides in the barrier of the skin, which protects the dermis from dehydration, infection, and chemicals. Ceramides are naturally occurring lipids that make up the surface skin structure, a depletion in ceramide levels has been clinically linked to dry, damaged skin. If a client opts to introduce more probiotics into their diet by using supplements, they should understand how to shop for the most effective types. When looking at supplements, or if it’s a food like yogurt, always check the label to be sure that
● Miso. ● Kefir. ● Tempeh. ● Pickles.
● Apple cider vinegar. ● Cultured vegetables. ● Buttermilk. ● Natto. (A fermented soybean product). ● Cottage cheese. ● Gouda, mozzarella, and cheddar cheese.
There are trillions of strains of bacteria in the intestinal tract. Most of the strains are friendly and are responsible for such things as aiding digestion and boosting the immune system. There are also different strains of probiotics that are helpful in combating the “bad” bacteria and can be highly effective in helping to heal various skin conditions. Adding a variety of food that’s rich in probiotics is the best defense for the skin, as that ensures getting a variety of strains into the daily diet. The GI tract and the epidermis are both detoxification organs. The body needs a healthy microbiome in the intestinal tract to break down food, absorb important nutrients, and eliminate
Book Code: EFL1024
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