Dr. Trevor Cates

3 Steps To Spring Clean Your Skin Care

March 30, 2021 by Dr. Trevor Cates Leave a Comment

Spring Cleaning

Spring is here! Which means new life, more sunshine, vibrant colors, warmer temperatures, and more quality outdoor time. The transformations of spring bring fresh new perspectives that inspire and motivate us. This presents the ideal circumstance for a thorough spring cleaning to clear out, simplify, and streamline our lives.

While you’re deep cleaning and decluttering this spring, add ‘spring clean skin care’ to the top of your checklist. Spring cleaning your products and routine is essential for healthy, clean skin. Whether it’s changing your routine, getting rid of expired products, cleaning your beauty tools, or replacing harmful products with safe and natural skin care. When it comes to maintaining your complexion, the small things can significantly impact your results.

Follow these 3 steps to spring clean your skin care and support healthier, glowing, and more youthful-looking skin:

Step 1: Clear Out Harmful Products

Do you know what harmful ingredients are lurking in your skin care products? Unfortunately, many companies mislead by using words like natural, clean, safe, green, organic, non-toxic, or hypoallergenic. Do your skin and health a favor, and spring clean your skin care. Clear out the products that are particularly harmful to your skin type and overall health.

Start by clearing out the harmful personal care products that contain the following ingredients:

Fragrance:

Avoid ALL fragrance unless it’s natural, such as from a pure essential (not food grade) oil. Most skin care products contain synthetic fragrance, which is where many harmful ingredients hide.

Formaldehyde and Formaldehyde Releasers:

Look for Quaternium-15, Diazolidinyl urea, DMDM hydantoin, bronopol, or imidazolidinyl urea. These are all known carcinogens found in personal care products — including false eyelash glue.

Mineral Oil & Petroleum:

Also called petrolatum, petroleum jelly, and paraffin oil. Research suggests contaminants within these ingredients may be linked with cancer.

Parabens:

Any ingredient that starts with propyl-, isopropyl-, butyl-, or isobutyl-. These are in many personal care products as a preservative. Studies have found parabens in breast tumor tissue and estrogenic activity.

Ethanolamines:

Look out for diethanolamine [DEA], monoethanolamine [MEA], and triethanolamine [TEA]. Studies link these with cancer, especially when combined with other ingredients that form nitrosamines.

Oxybenzone (or Benzophenone), Octinoxate & Homosalate:

These are found in sunscreens, lip balms, and other products with SPF. They are easily absorbed into the skin and may have hormone-disrupting effects.

Hydroquinone (or Tocopheryl Acetate):

And any other skin lighteners.
The FDA warns that hydroquinone can cause ochronosis, a skin disease with “disfiguring and irreversible” blue-black lesions on exposed skin.

Triclosan & Triclocarban:

Used as an antimicrobial agent in products such as soaps. Triclosan has been linked to hormone disruption and antibacterial resistance. It has also raised a great deal of concerns for the environment.

Coal Tar:

Including Aminophenol, Diaminobenzene, and Phenylenediamine. These are used in creams, ointments, soaps, and shampoos to address itchy skin. They are derived from tar and are known carcinogens.

Butylated hydroxyanisole (BHA):

This is used as a preservative and stabilizer in personal care products. The U.S. National Toxicology Program has classified it as “reasonably anticipated to be a human carcinogen.”

If you’d like to see my process for eliminating toxic and harmful products in your home — Check out Mary’s Spring Clean Makeover!

After you spring clean your skin care, be sure to replace them with natural skin care alternatives like The Spa Dr.® Daily Essentials. Play it safe from her on out and read the ingredients list, or choose products that are EWG Verified. You can learn more about the top natural skin care ingredients to look for in my book Clean Skin From Within.

Step 2: Simplify Your Routine

Spring is a great time to lighten and simplify your wardrobe — as well as your skin care routine. For example, you’ll need to change your routine to adjust to the weather change, but it doesn’t have to be complex. Spring clean your skin care routine by following these tips to smooth, clear, and naturally beautiful skin:

Clean:

Use a cleanser that can clear your skin of makeup, dirt, and impurities without drying it out. It should be light, pH balanced, gentle on the skin, yet efficient. The Spa Dr.® Clear has a perfect pH balance and contains only natural and organic ingredients.

Nourish:

Bring on the antioxidants! Increase your use of masks, toners, and serums rich in antioxidants. An antioxidant-rich serum, like The Spa Dr.® Nourish, will help protect your skin from the sun’s IRA rays, and instantly nourishes your skin to combat aging, environmental stress, and inflammation.

Moisturize:

Lighten up on the moisturizer. Use one with a light emollient to soothe and support the barrier function of your skin. The Spa Dr.® Renew is packed with Camelina and Argan oils to hydrate, with a green, black and white tea blend to protect against oxidative damage.

Hydrate:

Balance your skin’s hydration on the inside and outside. Drink enough water, and eat plenty of water-based foods. Also, use the right oils for your skin type. You may need more oil depending on your skin type and how often you’re out in the sun. The Spa Dr.®Enhance is the perfect finishing touch to hydrate your skin. It contains a beautiful blend of natural organic plant oils.

Exfoliate:

Once a week is enough to help slough off dead skin cells. Certainly, you’ll only want to use only gentle exfoliants, like The Spa Dr.®Pearl and Rose Exfoliant, to protect your skin. Learn about my soft and natural approach to exfoliation, so you can avoid scratching or damaging your skin.

Protect:

Time to step up your sunscreen and SPF. More skin exposure leads to more oxidative sun damage to your skin. Natural mineral sunscreen is a physical barrier that doesn’t contain harmful endocrine-disrupting chemicals. For example, Zinc Oxide and Titanium Dioxide are safe minerals you can use that are found in many natural sunscreens.

Step 3: Streamline Your Skin Care

There’s a common misconception that using more products or multiple brands will lead to better results, which is not true. In contrast, I suggest you cultivate a routine with a simple system that’s intentional for your skin’s needs. Additionally, by minimizing your skin care you’ll enjoy the added benefit of decluttering your bathroom counter and cupboards!

Start by choosing a simple skin care product system. The system should be made with natural and safe ingredients. A good skin care system should be:

perfectly pH balanced to protect the skin microbiome
antioxidant-rich to promote ageless beauty
effective at clarifying and balances the skin
and gentle without sacrificing results!

The Spa Dr.® Daily Essentials is a powerful and effective 4-step system designed to cleanse, nourish, protect and revitalize any skin type.

Skin Quiz

Take my Skin Quiz to find out your skin type. You can also find out more about each of the skin types here. Becoming aware of your skin type is key to understanding your skin’s common issues. Knowing your skin type will help you streamline your skin care routine. It will also help you start introducing new healthy habits to achieve the beautiful, glowing skin you deserve.

Skin Care Ingredients Guide

This handy guide includes the TOP BEST ingredients and the TOP WORST ingredients. Use it to help spring clean your skin care and beauty products. Or use it the next time you go shopping for skin care. Download a FREE Skin Care Ingredient Shopping Guide Now!

The Spa Dr.® Approach

At The Spa Dr.® – our approach is to help shine the light on skin care information. We also want to offer guidance to nurture your skin care journey. We believe the information we provide will help support your self-care and healing, and we want you to feel safe and cared for within our community!

If you are not already part of The Spa Dr.® community, I invite you to join us on social media.
I hope you enjoyed these natural skin care tips. Feel free to share them with your friends, and spread the word to promote natural beauty!

7 Tips to Boost Your Collagen Production

March 2, 2021 by Dr. Trevor Cates Leave a Comment

Collagen is a hot topic these days – and for a good reason! It is the main structural protein found throughout our bodies. Collagen production is the ‘secret sauce’ to beautiful skin that provides structure, elasticity, and suppleness. As we age, we produce less collagen, which is why our skin becomes thinner and develops fine lines and wrinkles. Certain lifestyle choices, including eating a high glycemic diet, excess sun exposure, and smoking, can cause collagen to breakdown more rapidly.

The good news is that you can play a significant role in minimizing collagen loss. Additionally, you can take specific steps now to help your body’s regenerative processes and slow the signs of aging skin.

I recommend these 7 tips to boost your collagen production. But first, let’s talk about collagen – what it is, why it’s important, how it’s depleted, and most importantly, how we can protect the collagen in our skin.

What is Collagen?

Collagen is the most abundant and naturally occurring fibrous protein in the human body. Think of collagen as the scaffolding of the body. It provides the structure and strength in all our connective tissues, including tendons, ligaments, fat, and skin.

The three structural forms of collagen our body uses in connective tissues are collagen type 1, 2, and 3. Types 1 and 3 primarily support bone, muscle, hair, nails, and skin. While type 2 supports the function and fluidity of joints and cartilage.

Why Collagen is Important

Collagen is one of the essential building blocks of the skin – helping maintain its firmness, suppleness, and consistent skin cell renewal. The skin’s primary structure is collagen scaffolding, which composes a whopping 70 to 80 percent of the skin’s dry weight! As you can see, collagen is the ‘secret sauce’ of beautiful, youthful skin.

As we age, our collagen production starts diminishing, causing a loss of elasticity and skin strength. This leads to the telltale signs of aging, such as the appearance of sagging skin and wrinkles.

How to Slow Down Collagen Loss

Part of the natural aging process is the decrease in collagen production, but lifestyle choices you can make to slow this process.

Protect Your Skin: Minimize your time in the sun, wear hats, and ensure you properly protect your skin when you go outside by wearing good sunscreen.
Avoid smoking and other pollutants: Stop smoking and avoid exposure to secondhand smoke. Air pollution also contributes to oxidative damage (that speeds collagen breakdown), so consider getting an air purifier for your home.
Minimize sugar consumption: Sugar increases blood glucose levels, which leads to advanced glycation end-products (AGEs). Glycation is when sugar binds to and modifies proteins (like collagen) in the body. Glycated collagen is more rigid and less elastic, leading to accelerated aging (wrinkles and sagging skin). Avoid refined sugars and carbs, and learn about the best collagen-producing nutrients in this post on the best and worst foods for your skin.

7 Tips to Boost Collagen Production

Many people look to topical treatments, skin filler injections, laser treatments, or other procedures to improve their skin’s appearance. While some of these procedures can be beneficial (like micro-needling with exosomes), some can simply drain our bank account and come with possible unwanted side effects.

For long-lasting benefits that work – take a natural holistic approach to increasing collagen by being more mindful of what you put in your body.

Here are 7 all-natural ways to increase collagen production – or provide bioavailable collagen to your body.

1. Clean Animal Protein

Consuming grass-fed beef, organic poultry, wild fish, and nuts usually provides a sufficient amount of amino acids such as arginine, glutamine, lysine, and proline—all components that can help support collagen production. Also, consuming tougher cuts of meat, skin, tendons, and bones provides a good collagen source. The tougher the meat, the higher it is in collagen.

2. Homemade Bone Broth

Bone broth is full of collagen, and to get an additional collagen boost, you can add gelatin. As bone broth simmers, the collagen leeches out of the animal parts and is released into the broth. Make delicious homemade bone broth using the recipe below.

3. Collagen Peptides

Choose supplements that contain collagen peptides. Peptides are the broken down elements of collagen that are a bioavailable form your body can easily use to produce more collagen. The Spa Dr.® Collagen Plus is formulated with collagen peptides and other essential nutrients to supply the specific proteins, vitamins, and other substrates to help support healthy connective tissue.

4. Vitamin C

Vitamin C is a natural component in the skin’s dermis and epidermis and is vital for collagen synthesis. If you can’t get enough Vitamin C naturally in your diet, you may wish to boost your intake with a supplement.

5. Ubiquinone (CoQ10)

Ubiquinone (also known as Coenzyme Q10) is a powerful natural active; found in all living cells. It is essential for cell metabolism. The natural form has been shown in studies to reduce the depth of wrinkles and accelerate collagen production. The Spa Dr.® ENHANCE: Glow Boost, contains the natural form of CoQ10 readily bioavailable to the skin.

6. Nicotinamide (Niacinamide) Gel

Nicotinamide increases collagen synthesis and that of other proteins to help moisturize the skin and keep it elastic. It also helps build cells in the skin while protecting the cells from environmental stresses, such as sunlight, pollution, and toxin.

7. Sodium Hyaluronate

Sodium hyaluronate supports collagen and elastin by keeping them nourished and moist. This support helps reduce the appearance of wrinkles while keeping skin soft, smooth, and supple. The Spa Dr.® NOURISH: Antioxidant Serum provides a pure source of sodium hyaluronate to the skin.

Collagen-Rich Bone Broth Recipe

Enjoy this bone broth—alone as a snack or drink, or incorporated into other recipes—not only for its taste but also for its skin-enhancing benefits.

Ingredients:

2 pounds (905 g) grass-fed beef marrow bones 5 quarts (4.7 L) filtered water
6 carrots, cut into large chunks
5 ribs celery, cut into large chunks
1 medium yellow onion, quartered
1 cup (35 g) shiitake mushrooms
2 tablespoons (30 ml) apple cider vinegar
1-inch (2.5 cm) piece fresh ginger, skin on, halved
1 teaspoon Himalayan salt or Celtic sea salt (or more to taste)
1⁄2 bunch fresh Italian parsley, chopped
7 sprigs fresh thyme
6 sprigs fresh rosemary
5 cloves garlic, peeled and crushed or diced

Directions:

Preheat the oven to 350°F (180°C, or gas mark 4). In a large roasting pan, roast the bones for 30 minutes. (You can skip this step, but it adds a nice flavor to the broth.) Transfer to a large (6-quart/5.7 L) soup pot or slow cooker.
Add the water, carrots, celery, onion, mushrooms, cider vinegar, ginger, and salt. Bring to boil; reduce the heat to a very low simmer and cover.
Cook for 24 to 48 hours. Skim off any foam that forms on top during the first hour of cooking. The longer you simmer the broth, the more bone marrow nutrients will seep into it.
During the last hour of cooking, stir in the parsley, thyme, rosemary, and garlic. Strain, and enjoy warm, or add to one of the recipes as indicated.

Variations:

Chicken Broth: Instead of beef bones, you can use free-range chicken bones (simmer for 12 to 24 hours) or fish bones (simmer for 8 hours).
Vegetable Broth: You will get the nutrients from the vegetables, but not the collagen-boosting benefits. Skip the bones and add more celery, carrots, broccoli, and other vegetables, such as greens (kale, collard greens, chard), and simmer until the vegetables are tender. To get the collagen benefits, add any vegan sources of peptides. Collagen-boosting peptides can be found in – Pea protein, soy products (tempeh, tofu, and soy protein), black beans, kidney beans, legumes, seeds (pumpkin, squash, sunflower, and chia), or nuts (pistachio, peanut, and cashew).

The Spa Dr.® Approach

At The Spa Dr.® – our approach is to help shine the light on skin care information and offer guidance to nurture your skin care journey. We believe the information we provide will help support your self-care and healing, and we want you to feel safe and cared for within our community!
If you are not already part of The Spa Dr. community, I invite you to join us on social media.
I hope you enjoyed these natural collagen boosting beauty tips. Feel free to share them with your friends, and spread the word to promote natural beauty.
I would love to hear about your story. Have you seen a difference in your skin since you started taking natural steps to boost your collagen production?

Sugar And Your Skin From The Inside Out

January 12, 2021 by Dr. Trevor Cates Leave a Comment

Do you have a sweet tooth? Many of us do — and many of us experience an increase in sugar cravings after indulging in the traditional holiday season carb-laden foods and treats. It’s understandable after over a month of celebrating that you may be facing intense post-holiday sugar cravings. After all, all of those yummy carbohydrates and treats signaled our body to release serotonin, which makes us feel fabulous, even if only temporarily. It’s no wonder our brain continues to desire more.

Unfortunately, sugar can wreak havoc – from the inside – to affect our skin outside, not to mention the negative impact it can have on our overall health and wellbeing.

So, let’s take a look at the effects sugar has on our body from the inside out. So, we can see why it is crucial to get those cravings under control for the sake of our health and our skin.

Sugars Effect Inside

Inside the body, sugar triggers a cascade of negative responses – from spiking blood sugar, to inflammation, to a suppressed immune system. More severe consequences arise from regularly eating excessive amounts of sugar, like chronic diseases such as diabetes, obesity, microbiome disturbances, and leaky gut syndrome.

Weakened Immune System – You may already know that the average American eats about 22 teaspoons of sugar EVERY day — that is almost a ½ cup of sugar! But did you know that consuming this much sugar can suppress your white blood cells’ ability to kill germs by 40% for up to 5 hours — and suppressing our immune system’s response is not something any of us want right now!

Unstable Blood Sugar – Sugar causes your blood glucose levels to shift quickly, as your blood sugar rises and then falls sharply after you eat. These rapid shifts in blood sugar can cause symptoms that can be severe enough to interfere with daily life, including feeling sluggish, shaky, and even increasing hunger. Over time, your body may not be able to lower your blood sugar as effectively, leading to type 2 diabetes.

Inflammation – Sugar and refined carbohydrates cause inflammation in the body. Over time, this inflammation caused by poor eating habits can lead to several health problems, such as heart disease, diabetes, liver disease, and cancer.

Sugars Effect Outside

It should come as no surprise that if sugar can wreak such havoc on the inside of our body that its effects will also wreak havoc externally on our skin. Many skin problems such as acne, rosacea, and eczema are exacerbated by the sugar you eat. But most importantly, consuming sugar in excess has a lasting effect by causing wrinkles and sagging skin.

Inflammation – Chronic inflammation also sets off enzymes called metalloproteinases (MMPs) in the skin. These enzymes are found in the spaces between skin cells and have a two-fold effect by breaking down collagen and elastin in the skin while also inhibiting their production, leading to the premature aging of your skin.

Glycation – The body uses glucose as a primary fuel source. Still, if glucose is consumed in excess or not used and metabolized properly, our baseline blood sugar levels increase, leading to glycation issues. Glycation occurs when glucose binds to collagen and elastin in the body, making it more rigid. This internal glycation has an external effect by leading to skin that is wrinkled and sagging.

Increased Insulin – Another problem with increased blood sugar is that it causes high insulin production, which triggers excess sebum production and androgen activity. This leads to acne breakouts.

Avoid The Effects

To avoid the negative effects of sugar, avoid refined sugar, and sweeteners that spike your blood sugar. You’ll also want to avoid (or limit) high-glycemic carbohydrates, including refined white bread, pasta, and desserts, which rapidly convert into glucose in the body.

It might be difficult for you to imagine a life without sugar. Many people have actual sugar addictions and find it hard to stop eating sugar. You do not have to stop eating sugar all the time, but instead, make healthier choices.

For example, swap white table sugar for an alternative, like plant-based stevia or monk fruit. You can also eat fresh fruits and berries to enjoy a more refreshing but still delicious sweet taste. Plus, fruits and berries are naturally hydrating, whereas sugar is dehydrating, which leads to an appearance of dull and parched skin.

Overall, blood sugar imbalances are one of the significant root causes of skin issues. To find out if this is one of your root causes, take our skin personality quiz.

The Sweet News

There is good news about sugar! It isn’t all bad when it is used on the outside of the body. Sugar causes many skin problems from the inside — but used on the outside, it is a natural and useful beauty tool! When used topically, sugar can contribute to radiant and luminous skin on the face and body.

Sugar is beneficial when used outside because it is one of the world’s oldest humectants. This means it pulls moisture from the environment and draws it into the skin. Using a sugar scrub on the skin, especially when combined with another moisturizing agent, helps naturally hydrate your skin. Another benefit of sugar, when used on the skin, is that it is a natural glycolic acid source. Glycolic acid promotes cell turnover to bring out your natural radiance and is typically used to minimize discoloration so you can reveal brighter younger-looking skin.

Sugar scrubs help soften your skin by removing dead skin cells, dirt, pollutants and helps unclog pores. Sugar scrubs are also better to use than salt scrubs. Most of the time, sugar granules are smaller and more gentle than salt granules, predominantly brown sugar. Brown sugar is softer than granulated sugar, so it is useful for sensitive skin, including on the face.

Raw sugar is usually more coarse than other sugar types, so avoid using it on the face.
If you want to try out a sugar exfoliant at home, try my easy 2-ingredient recipe that uses brown sugar and aloe vera gel. Aloe vera gel has antimicrobial and anti-inflammatory properties and easily penetrates the skin to soothe and deliver nourishment quickly. Combine this exfoliant to make a mild and nourishing scrub that is gentle enough to use on your face.

Brown Sugar Exfoliant:

Ingredients:
1 tablespoon organic brown sugar
½ teaspoon aloe vera gel

In a small bowl, mix the brown sugar and aloe vera gel. Apply to your body or face and gently massage for two to five minutes. Rinse with warm water and a washcloth. Use only once per week. For the face, I also recommend natural exfoliants specifically made for the face.

Join The Cleanse

Want to learn HOW to kick sugar cravings for good and achieve clean, naturally glowing skin and vibrant health? There’s an actual process — and I’d love to share it with you! Join me on January 25th for my FREE 2-week Clean Skin From Within Reboot! All you need to be successful during this Reboot is a copy of my book, which you can get FREE here, and join our Facebook group here!

Are you looking for some great tips to stop the cravings NOW? – read my article on how to stop sugar cravings.

The Spa Dr.® Approach

If you are not already part of The Spa Dr. community, I invite you to join us on social media.
I hope you enjoyed these natural beauty tips. Feel free to share them with your friends, and spread the word to promote natural beauty.

I would love to hear about your story. Which strategies have you found to curb the sugar cravings? Do you have a DIY sugar exfoliant recipe you’d love to share?

How To Enhance Your Skin Microbiome

December 29, 2020 by Dr. Trevor Cates Leave a Comment

Skin Microbiome

Our skin is home to a vast array of microbes, and together they make up our skin microbiome.

Many people typically only think of their skin as it relates to beauty — but our skin’s health is essential to our overall health. After all, it serves as the interface with the outside world. Our skin is our frontline of defense against injury or potential pathogens, and our skin microbiome is the cavalry protecting the frontline.

What’s A Microbiome?

The skin microbiome, or skin flora, is the term used for the trillions of bacteria, fungi, protozoa, and viruses – that live on our skin. There are 1,000 different bacteria species and almost 80 different types of fungi species. Some of these species even reside in your gut flora.

The microbiome changes depending on the location on your body or “eco-niche.” Each species has a preference for the amount of light they can be exposed to and whether the skin is dry, oily, moist, or hairy – so every “eco-niche” has distinct communities of microbes. Also, depending on if you are older or younger, and depending on your gender, certain microbiome species may prefer to live on your skin. For example, a sweaty adolescent male verse an older postmenopausal female will have very different microbiomes.

How does skin microbiome play a role in our health?

The human digestive tract contains a delicate balance of microorganisms called the gut microbiome. The balance of gut microbiomes includes friendly bacteria that help regulate harmful bacteria, parasites, or an overgrowth of candida.

Besides the obvious health implications, body microbiome health matters. This is because a healthy and balanced microbiome will directly impact how your skin looks. Simply put, “as we age, toxins, stress, infections, poor dietary choices, and certain medications can negatively affect the gut microbiome.”

1. Influence Immune System

Skin microbiome was once thought to only exist on the skin’s surface and not deep into the dermal layers. Later, it was discovered that these microbes could move into the dermis and into subcutaneous fat. Meaning, the skin microbiome can influence and impact our immune systems through contact in these dermal layers. Depending on good microbes’ health, it will affect (negatively or positively) your immune system’s response to pathogens.

2. Protect Against Infection

Healthy good skin microbiomes and gut microbiomes can protect you against infection. This is because when good microbes flourish, they can crowd out the pathogenic (bad) species.

Prebiotics are one way to promote the growth and activity of beneficial microbes. Prebiotics are ‘good’ bacteria promoters – like foods, fiber, and herbs. Examples of prebiotics include chicory root, Konjac root, dandelion greens, garlic, leeks, onions, oats, barley, and apples. In case of skin or digestive infections, a prebiotic and probiotic combination is a beneficial addition to your physician’s prescribed treatment plan.

Another way to protect against infection is by balancing the skin’s pH. Our skin prefers a relatively acidic environment – a pH around 5.0. This slightly acidic environment provides the perfect environment to inhibit pathogenic (harmful) species. Using skin care products that offer an ideal pH balance can help fortify a healthy microbiome to protect against infections and skin breakouts.

3. Reduce Inflammation

When the body’s microbiome is not balanced, the immune system will respond by releasing agents to balance the system. Unfortunately, the antimicrobial peptide agents the immune system releases cause inflammation and may weaken the skin microbiome and the barrier protection it provides the skin. Also, many other health issues are associated with inflammation.

On the other hand, good gut and skin microbiome have the opposite effect. A good microbiome inhibits the release of inflammatory compounds from the immune system. Increasing your intake of both prebiotic and probiotic foods can support a healthy immune system to decrease the inflammatory response.

4. Protection From The Environmental

The microbiome can protect our body from the outside environment. Both these organ systems are responsible for creating a protective barrier against the external environment. Each has its unique mechanisms for interacting with the immune system and working to protect against outside pathogens. In their way, both the skin and gut microbiome can minimize oxidative damage and exposure to allergens and aid in wound healing to repair damaged barrier functions. If we lose beneficial microbes, then we lose their protection.

HOW TO ENHANCE YOUR MICROBIOME

Eat prebiotic foods such as flaxseed, chicory root, Konjac root, dandelion greens, garlic, apples, leeks, onions, oats, and barley.
Eat probiotic foods like kimchi, sauerkraut, pickled produce, yogurt, and kefir.
Take a high-quality probiotic supplement daily
Cut back on excess carbohydrates and sugars
Balance your skin’s pH with natural skincare products formulated with an ideal pH.
Use pure, natural Argan oil to regulate the skin’s acid mantle and impart luminosity, softness, and moisture to your skin.

“There is no magic bullet when it comes to restoring and maintaining a healthy gut and skin microbiome. The good news is that with a few simple changes to your lifestyle you can change you can achieve better health and gorgeous, glowing skin.”

Would you like to learn more about the importance of gut and skin microbiomes? Then take a moment to watch three of my favorite, very insightful microbiome interviews on The Spa Dr. podcast:

8 Thanksgiving Recipes with a Healthy Twist

November 20, 2020 by Dr. Trevor Cates 3 Comments

Thanksgiving Recipes

The spirit of Thanksgiving is family, friends, love, inclusion, gratitude, and, last but not least, fabulous food!

Thanksgiving is my favorite, and I’m sure it is a favorite for many of you as well! Because regardless of religious or spiritual beliefs, Thanksgiving is about us coming together for a delicious meal. It is about us being surrounded by the people we love, to celebrate family and friendship. The only downside to this holiday is the danger of experiencing a Thanksgiving “Food Coma.” That dreaded food coma is caused by overindulgence in the traditional unhealthy Thanksgiving recipes. I’m here to tell you that your feast doesn’t have to leave you feeling stuffed like a turkey!

It’s no secret, but many people forget that if you stick with fresh whole foods, you’ll notice there are many nutrient-rich food ingredients in traditional Thanksgiving recipes. These wholesome foods won’t trigger your body to divert massive energy and blood flow to aid digestion after your feast – which will help you avoid that dreaded Thanksgiving Food Coma.

Over the years, along with my friends and family, we’ve taken traditional recipes and omitted ingredients that tax the digestive system and then replaced them with nutritious ingredients that taste amazing and help you stay healthy!

Here are 8 traditional Thanksgiving recipes with a healthy twist — to keep you energized so you can stay engaged in the festivities and enjoy the company of your family and friends all-day long:

Print Recipe

POMEGRANATE & WALNUT ANTIOXIDANT-RICH SALAD

This salad is a great way to start your Thanksgiving meal. It is delicious, light, and full of flavorful nutrients!

Prep Time15 mins

Course: Salad

Keyword: antioxidants, healthy, salad

Servings: 4

Author: Dr. Trevor Cates

Ingredients

6 cups mixed salad greens
1 cup fresh or dried (no sugar added) organic blueberries
½ cup pomegranate seeds
1 cup walnut pieces
½ cup pomegranate juice
2 tbsp balsamic or apple cider vinegar
1 tsp Dijon mustard
¼ cup extra virgin olive oil
ground pepper and a pinch of salt (to taste)
fresh oregano, basil, or other herbs of choice

Notes

Directions: Place greens, blueberries, pomegranate seeds, and walnuts in a large bowl. Mix vinegar, pomegranate juice, mustard, salt and pepper with wire whisk until well blended. Add oil, whisking until well blended. Pour over salad, add fresh herbs, and toss to coat with dressing. Serve immediately.

Print Recipe

MOM'S RAD SWEET POTATO CASSEROLE

I'm thankful my mom got rid of the marshmallow-topped sweet potato recipe and created a Thanksgiving family favorite!

Prep Time30 mins

Cook Time25 mins

Course: Side Dish

Keyword: healthy

Servings: 4 people

Author: Gwen Cates

Ingredients

6 large sweet potatoes or yams
2 tsp ground cinnamon
¼ tsp ground cloves
2 tbsp maple syrup
1 tangerine divided into segments
½ cup coconut milk

Topping:

1 cup dried shredded coconut
2 tbsp grass-fed butter or coconut oil
3 tbsp maple syrup

Notes

Directions: Boil sweet potatoes in a large pot of water. Drain and slide skins off of potatoes. Mash in a large bowl, add the rest of the ingredients, and mix well. Place in coconut oil greased casserole dish. Spread topping over sweet potato mixture. Bake at 375 degrees for about 25 minutes or until warm and topping is lightly toasted.

Print Recipe

NATURALLY SWEETENED CRANBERRY SAUCE

Cranberries are antioxidant-rich, but they're so sour! This naturally sweetened version will reduce the blood sugar spike, and the spices add a unique, delicious take on an old holiday favorite!

Prep Time10 mins

Cook Time15 mins

Course: Side Dish

Servings: 4 people

Author: Dr. Trevor Cates

Ingredients

4 cups fresh cranberries
¼ cup water
¼ cup applesauce
½ cup pineapple juice
1 orange, zested and juiced
1 cinnamon stick
¼ tsp ground nutmeg, all-spice, and/or cinnamon
2 tbsp honey (or stevia as a substitute)

Notes

Directions: In a medium pot, combine the cranberries, pineapple juice, honey, applesauce, and water. Bring the mixture to a boil over medium heat. Reduce to a simmer and add the cinnamon stick and nutmeg. Stir to blend and simmer until some of the cranberries start to burst and some remain whole. Add the orange juice and zest, stir and allow to cool before serving.

Print Recipe

LEMON & DILL GREEN BEANS

Throw out the canned green beans w/cream of mushroom soup casserole recipe! This bright dish is a refreshing alternative to any green bean casserole. The lemon and dill vinaigrette is a natural complement to green beans - and it's delicious at any temperature ... hot, room temp, or even cold!

Prep Time15 mins

Cook Time5 mins

Course: Appetizer

Keyword: healthy

Servings: 4 people

Author: Dr. Trevor Cates

Ingredients

1 pound green beans, cut & prepped
3-4 tsp chopped fresh dill
1 tbsp lemon juice
1 tbsp minced shallot
1 tbsp extra-virgin olive oil
1 tsp Dijon-style mustard
¼ tsp Celtic or Himalayan salt
¼ tsp freshly ground pepper

Notes

Directions: Bring about an inch of water to boil in a large saucepan (preferably fitted with a steamer basket). Add green beans, cover and cook 5 to 7 minutes (until tender/crisp). In the meantime, whisk dill, shallot, oil, lemon juice, mustard, salt and pepper in a large bowl. Add the green beans and toss to coat. Let stand about 5 – 10 minutes before serving to enhance flavor.

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CREAMY BUTTERNUT SQUASH SOUP

This soup is an excellent complement to green beans and mashed potatoes -- It's also great for leftovers since it stores well and it's easy to reheat and enjoy!

Prep Time25 mins

Cook Time30 mins

Course: Side Dish

Servings: 4 people

Author: Dr. Trevor Cates

Ingredients

1 butternut squash
2 tbsp coconut oil
¾ cup chopped onion
½ cup thinly sliced carrot
¼ – ½ tsp ground cumin Celtic or Himalayan salt and black pepper to taste
2 cups free-range chicken stock
¼ cup unsweetened coconut milk

Notes

Directions: Cut the squash in half and scoop out the seeds. Peel the squash and cut into 1-inch pieces. In a large pot, heat coconut oil, and onion over medium heat. Add and cook for about 5 minutes. Add the carrot, cumin, salt, and pepper. Cook for a minute, and then add squash and chicken stock. Bring to a boil, reduce heat and simmer for about 20 minutes, until the vegetables are tender. Remove from heat and puree the soup with a hand blender or food processor. Return to heat, add the coconut milk, and season to taste.

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ROASTED BRUSSEL SPROUTS

The secret is the apple -- apple reduces the bitterness that many people associate with Brussels sprouts, and the pomegranate seeds add an extra festive touch that is delicious!

Prep Time15 mins

Cook Time20 mins

Course: Side Dish

Servings: 4 people

Author: Dr. Trevor Cates

Ingredients

1 pint Brussels sprouts, cleaned and left whole
1 small apple, peeled, cored and sliced
1 tsp extra virgin olive oil
1 cup pomegranate seeds

Notes

Directions: Preheat oven to 375 degrees. In a large bowl, toss Brussels sprouts, apple, and oil together. Cover a cookie sheet with parchment paper; spread apple-Brussels sprouts mixture evenly. Roast uncovered for 20 minutes and then sprinkle with pomegranate seeds.

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GARLIC MASHED "POTATOES"

Mashed potatoes are a delicious addition to the traditional holiday menu. Still, they cause a spike in blood sugar, followed by a crash, and contribute to the dreaded Thanksgiving Food Coma. This creamy mashed garlic cauliflower recipe is utterly delicious (and if you can believe it) and better than mashed potatoes!

Prep Time15 mins

Cook Time45 mins

Course: Side Dish

Servings: 4 people

Author: Dr. Trevor Cates

Ingredients

1 medium head cauliflower
1 tbsp extra virgin olive oil
¼ cup unsweetened coconut milk or grass-fed milk
½ tsp minced garlic
3 tbsp grass-fed butter
½ tsp fresh chives
Celtic or Himalayan salt and pepper to taste

Notes

Directions: Clean and cut cauliflower into small pieces. Steam or boil until cooked but not overdone. Drain well. Add oil, milk, and seasonings, then puree with a hand blender or food processor. Blend until it reaches the consistency of mashed potatoes. Garnish with butter and chives. Serve immediately.

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PUMPKIN PIE (DAIRY-FREE, GLUTEN-FREE, ORGANIC)

It just wouldn't be Thanksgiving without the pumpkin pie. So, drop the guilt, and enjoy a yummy slice of this healthier lower-sugar option. Add a dollop of Coconut Whipped Cream to top it off!

Prep Time15 mins

Cook Time55 mins

Course: Dessert

Servings: 4 people

Ingredients

¼ - ½ cup raw sugar
¼ cup maple syrup
1 tsp ground cinnamon
½ tsp Celtic or Himalayan salt
½ tsp ground ginger
¼ tsp ground cloves
2 large organic free-range eggs
1 can (15 oz.) organic unsweetened pumpkin
1 cup coconut milk
1 unbaked organic, gluten-free 9-inch deep-dish pie shell

Notes

Directions: Preheat oven to 425, combine dry ingredients in a bowl. Beat eggs, after that stir in pumpkin and sweetener mixture. Gradually stir in coconut milk and pour into unbaked pie shell. Bake for 15 minutes at 425, then reduce the temperature to 350, and bake for an additional 40 to 45 minutes or until a knife comes out clean.

The Spa Dr.® Approach

At The Spa Dr.®, our approach is to help shine the light on skin care information and offer guidance to nurture your skin care journey. We believe the information we provide will help support your self-care and healing, and we want you to feel safe and cared for within our community!

The Spa Dr.® offers natural skin care products that are safe and free from chemicals and toxins, which disrupt hormones. The Spa Dr.® products are specially formulated to contain key nutrients in their pure and active form to provide optimal results. In addition, our products are pH balanced towards mild acidity to promote a healthy skin microbiome.

If you are not already part of The Spa Dr. community, we invite you to join us on social media.

Do you have a favorite healthy holiday recipe you’d like to share? Please feel free to add the recipe (or a link to it) in the comments below.

In great gratitude to you all, I wish you a very Happy Healthy Thanksgiving!

The Spa Dr’s Self Facial How-To

November 10, 2020 by Dr. Trevor Cates Leave a Comment

Self Facial

You are not alone if you are missing your facials. As this pandemic continues, and social distancing forces us to forgo some of our favorite beauty appointments, we are all in need of some serious pampering!! So, learning to take care of some of our beauty needs (like self facials) at home is a great way to improve our self-care.

Home facials and massages are a relaxing form of self-care, but facials, in particular, are an essential part of a healthy skin care routine. That’s why today I’m sharing this step-by-step guide on how to give yourself a luxurious DIY facial from home for a fresh, rejuvenated complexion.

So, get ready to get glowing with The Spa Dr.® Self Facial!

Intro

To get started, set up a bowl of hot water infused with lavender for added relaxation. To experience the full benefit of this at-home self facial, make sure to take slow deep breaths throughout. Then:

Dip a soft washcloth into the bowl of hot water and wring out excess water.
Gently dab the wet washcloth against your face, neck, and décolleté (chest).
Take a few extra moments to linger over each area while using the washcloths and apply even gentle pressure.
Once your skin is damp and you are relaxed and ready to start the DIY facial, set the washcloth aside.

Cleanse

An essential first step of a self facial is to cleanse the skin. If you have makeup on, you might want to do a double cleanse to be sure to remove any makeup and dirt remnants to create a fresh, clean canvas for the skin care products to do their job. To cleanse:

Apply a couple of extra pumps of the CLEAR – Gentle Cleanser to damp face and chest in a thick layer. Be sure to treat this like a mask.
Once evenly distributed, slowly work the product into the skin with your fingertips using circular motions. Spend some extra time massaging the cleanser into fine lines, wrinkles, clogged pores, or problem areas.
Splash your face with a little warm water to activate the Aloe, and then continue the circular motions.
To remove the cleanser, use a Konjac sponge, and work in circular motions.
Rinse sponge and repeat as needed until your skin is clean.

Exfoliate

Exfoliation will slough off the top layer of skin cells and help bring fresh young skin cells to the surface to create a healthy, glowing complexion. Also, by removing dead skin cells, you will ensure you get the most out of your products’ excellent ingredients because they can penetrate and do their job. Start by mixing a small amount of Pearl and Rose Petal Exfoliant with 2 pumps of CLEAR – Gentle Cleanser in the palm of your hand. Then:

Apply the mix to your face, neck, and décolleté – moving in small circles to gently work the exfoliant into the skin. Be sure to focus on trouble spots such as hyperpigmentation, impactions, dry patches, fine lines/wrinkles etc.
To remove, use the Konjac sponge to work in circular motions.
Rinse the sponge and repeat until your skin is clean. If exfoliant particles remain, use a warm wet washcloth to remove the rest.

Mask

Purge your pores of impurities and fight the visible effects of pollution for a revitalized look. Masks are excellent for restoring and hydrating the skin while building a healthy skin barrier to protect the skin from the environment and maintain moisture. Some of the most common conditions a mask will treat include breakouts, dehydration, dullness, sensitivity, and sun damage. Start with a:

Sensitivity Test: Place a dab of product on the inside of your elbow area to test for any allergic reaction before use.
If all is well, apply a thin layer of Purifying Mud Mask to your face, neck, and décolleté.
Use a Gua Sha Stone (or knuckles) to massage your face along the jawline, cheekbones, forehead, and décolleté.
After 3-5 minutes, remove the mask with a cold, wet washcloth.

Eye and Lip Treatment

Applying a nutrient-rich serum to these delicate areas of the face is an excellent remedy to help hydrate, rejuvenate, and nourish sensitive skin. Apply:

1 pump of NOURISH – Antioxidant Serum to the back of your hand.
Eyes – Use a small brush (or your fingertips) to apply the serum under your eyes and around your brow line’s orbital bone. Remember the temple area!
Lips – Apply the serum around your lips in small circular motions.
Use your ring fingers and thumbs to apply soft little pinches around the eyes and lips.
Finish with small little tapping motions over the eyes and lips, using the tips of your fingers.

Serum

Using a serum allover is the best way to hydrate and nourish your skin in order to combat early aging, stress, environmental toxins, and inflammation. Delicately:

Apply a couple of pumps of NOURISH – Antioxidant Serum to your face, neck, and décolleté.
Use your fingers to pat and tap the serum into your skin gently.
Stroke your skin in upward motions to fight gravity!

Moisturize

The overall goal of a moisturizer is hydration and protection. Mix a few pumps of RENEW – Enriched Moisturizer with a couple of drops of ENHANCE – Glow Boost in the palm of your hand and:

Work into your face, neck, and décolleté using slow upward sweeping movements with added pressure for as long as you’d like.

Massage

The massage is the most relaxing part of your self facial and is full of benefits for your skin. The massage encourages blood flow and cellular activity, which stimulates collagen production and aids lymphatic drainage. To optimize the massage, you’ll want to move in up-and-out motions. Think “up for collagen production” and “out for lymph node drainage.” To Start the massage:

Add more serum or moisturizer if needed
Use up-and-out sweeping motions
Take your time
Indulge in the moment
Breath deeply
Thank Yourself!

To see a video of this step-by-step self facial, check out our Self Facial Demo on Instagram.

Ready to do your own Self Facial? Get the Collection HERE:

At The Spa Dr. – our approach is to help shine the light on skin care information and offer guidance to nurture your skin care journey. We believe the information we provide will help support your self-care and healing, and we want you to feel safe and cared for within our community!

If you are not already part of The Spa Dr. community, I invite you to join us at TheSpaDr.com and on social media.

I hope you enjoyed indulging in a Home Self-Facial! Feel free to share this article with your friends, and spread the word to promote natural beauty.

Have any natural beauty tips of your own? Please share them in the comments below!