Clear Skin, Better Digestion, & More Stable Moods with this Cabbage Crunch Salad

I think one of the biggest mistakes that we make is separating mental, emotional, and physical health.

There really is no separation. They are so deeply and intrinsically connected that we can’t talk about one without addressing the other.

This week, one of my very astute podcast listeners made note of this and adjusted a question that she submitted to the podcast. She originally wrote in to ask about some emotional problems and relationship issues she was experiencing. She said that all of her relationships— whether romantic, familial, platonic, or otherwise— have always been riddled with bickering. She said she does not know why this happens, and it feels like she just can’t help herself.

She originally wrote in thinking she might be suffering from anxious attachment or some other emotional problem.

But then, after consuming some of my content where I talk about the importance of taking a holistic approach to wellness, she amended her question to include other symptoms she had been experiencing: acne, dull skin, frequent waking up throughout the night, fatigue, and digestive issues.

When she elaborated on her symptoms, it painted a far clearer picture for me.

The Holistic Approach

To address mental & emotional health without the physical; or to address physical health without the mental & emotional; would be like trying to wash your hands with either just soap no water; or water & no soap. Sure, getting your hands wet & rinsing them out will provide some benefit; or if you use soap without water you’ll bind the germs to the soap; but you really need soap AND water to effectively clean your hands.

Same thing here— you need both the physical side of things, and the mental & emotional side of things, to properly address your health and wellness. Our body treats everything as one, so it’s about time that we do too. Here’s a bit more of the science:

The biopsychosocial model of health emphasizes that biological, psychological, and social factors all play significant roles in determining an individual's health and well-being. For example, chronic stress (psychological factor) can lead to dysregulation of the immune system (biological factor), increasing susceptibility to illnesses like cardiovascular disease or exacerbating existing conditions. Social factors, such as socioeconomic status or access to healthcare, also influence health outcomes.

Numerous studies have demonstrated the bidirectional relationship between physical health and emotional well-being. For instance, chronic physical conditions like diabetes or arthritis can contribute to symptoms of depression or anxiety, while mental health disorders like depression can manifest as physical symptoms such as fatigue, gastrointestinal disturbances, or chronic pain. This interconnectedness highlights the importance of addressing both physical and emotional aspects of health to achieve overall well-being.

One place where the mind-body connection becomes really apparent is the nervous system. The body's stress response system, involving the hypothalamic-pituitary-adrenal (HPA) axis and the sympathetic nervous system, plays a central role in regulating physiological responses to stressors. Chronic stress can dysregulate this system, leading to alterations in hormone levels (e.g., cortisol), immune function, cardiovascular function, and neurotransmitter activity. These physiological changes can contribute to a wide range of health issues, including digestive disorders, immune dysfunction, cardiovascular disease, mood disorders, and cognitive impairments.

Inflammation is a fundamental physiological process involved in the body's immune response to injury, infection, or stress. However, chronic inflammation has been implicated in the pathogenesis of various chronic diseases, including cardiovascular disease, diabetes, autoimmune disorders, and neurodegenerative conditions. Psychological stress, poor dietary choices, sedentary lifestyle, and environmental factors can all contribute to chronic inflammation. Conversely, practices that support emotional well-being, such as mindfulness meditation, relaxation techniques, and social support, have been shown to reduce inflammation and improve health outcomes.

Epigenetic mechanisms involve changes in gene expression that are not caused by alterations in the DNA sequence itself but rather by modifications to the structure of DNA or associated proteins. Environmental factors, including diet, stress, physical activity, and social interactions, can influence epigenetic processes and contribute to the development or prevention of various health conditions. For example, studies have shown that stress-induced epigenetic changes can affect gene expression related to inflammation, immune function, and mental health outcomes.

Skin x Digestion x Mood

In the case of this listener’s situation, I think her problems could root back to her body’s elimination pathways. Three of our body’s main elimination pathways are our gut, liver, and gallbladder. The three are very connected, and blockages in one or more of them can cause a slew of symptoms, including the ones that this listener wrote in about.

Gut Blockages: Blockages or dysfunction in the gastrointestinal tract, such as constipation, impaired motility, or intestinal inflammation, can hinder the elimination of waste products and toxins from the body. This can result in symptoms such as:

• Constipation: Difficulty passing stool or infrequent bowel movements.

• Bloating and Gas: Accumulation of gas in the digestive tract due to impaired digestion and fermentation of undigested food.

• Abdominal Discomfort: Pain, cramping, or discomfort in the abdomen.

• Toxic Buildup: Retention of toxins and metabolic waste products in the colon, leading to systemic toxicity and inflammation.

• Impaired Nutrient Absorption: Reduced absorption of essential nutrients, vitamins, and minerals due to compromised gut function.

• Acne: Retention of toxins & metabolic waste can start to come out through the skin.

• Mood problems: gastrointestinal dysfunction disrupts neurotransmitter production & affects our mood through the gut-brain axis.

Liver Blockages: The liver plays a central role in detoxification, metabolism, and the breakdown of toxins and metabolic waste products. When the liver's detoxification pathways are overwhelmed or compromised, it can lead to:

• Fatigue: Accumulation of toxins and metabolic byproducts can impair cellular function and energy production, leading to fatigue and lethargy.

• Skin Issues: Impaired liver function can manifest as skin problems such as acne, eczema, psoriasis, or a dull complexion.

• Sleep Disturbances: Toxins and metabolic waste products can disrupt neurotransmitter balance and interfere with sleep-regulating hormones, leading to insomnia, restless sleep, or frequent waking during the night.

• Mood and Emotional Issues: The liver metabolizes hormones, neurotransmitters, and other signaling molecules involved in mood regulation. Dysfunction in liver detoxification pathways can lead to imbalances in neurotransmitter levels, contributing to mood swings, irritability, anxiety, or depression.

• Digestive Issues: Poor liver function can impair bile production and flow, leading to digestive issues such as bloating, indigestion, or fatty food intolerance.

Gallbladder Dysfunction: The gallbladder stores and releases bile, which aids in the digestion and absorption of fats. Gallbladder dysfunction or blockages can result in:

• Gallstones: Formation of gallstones due to the crystallization of cholesterol or bile salts in the gallbladder or bile ducts, leading to intense abdominal pain (biliary colic), nausea, vomiting, or jaundice.

• Poor Fat Digestion: Inadequate bile flow can impair fat digestion and absorption, leading to symptoms such as bloating, belching, flatulence, or greasy stools.

• Nutrient Malabsorption: Reduced bile secretion can impair the absorption of fat-soluble vitamins (A, D, E, K) and essential fatty acids.

• Indigestion: Difficulty digesting fatty or greasy foods, resulting in discomfort, bloating, or nausea after meals.

Supporting Your Body’s Elimination Pathways

In answering this listener’s questions, I explained how to support your body’s elimination pathways; which, as you can imagine, is a holistic approach. On the physical side, nutrition, movement, and herbs can help. On the emotional side, meditation, breathwork, and nervous system regulation tools can help. And there are other lifestyle practices that I listed in the episode [you can listen anywhere you listen to podcasts, including Apple here, and you can WATCH the whole thing on Spotify (available here)].

This Dish

This Cabbage Crunch Salad is a fun & delicious way to support your guts, your skin, your mood, and other related symptoms.

It has green cabbage, red cabbage, carrots, purple daikon radish, watermelon radish, cucumbers, sugar snap peas, scallions, and cilantro in a tamari-ginger dressing that has all the same flavor as your decadent Jones on Third Chinese Chicken Salad dressing, without any of the sugar & seed oils.

The Benefits

I designed this salad to really support your body’s natural elimination pathways, which in turn helps clear your skin, make you glow, and improve your mood. Specifically:

• Cabbage, sugar snap peas, & radishes contain compounds like glucosinolates and sulfur-based compounds that support liver function and bile production. The liver plays a crucial role in detoxifying the body by processing and eliminating toxins and waste products, and bile aids in the digestion and absorption of fats. By supporting liver and gallbladder health, this salad may promote better digestion and overall nutrient absorption, which contributes to clearer skin & better moods

• Carrots contain compounds called beta-carotene, which the body converts into vitamin A. Vitamin A is essential for liver function and helps support the body's natural detoxification processes. The liver plays a crucial role in filtering toxins from the blood and producing bile, which is necessary for the digestion of fats. By supporting liver health, carrots promote efficient detoxification and bile production, which contributes to clearer, healthier skin and improved digestion

• Cilantro contains compounds like flavonoids, phenolic acids, and terpenoids, which possess antioxidant and hepatoprotective properties. These compounds support liver health by aiding in the detoxification of harmful substances and promoting the elimination of metabolic waste products. By enhancing liver function, cilantro helps ensure efficient toxin clearance from the body, which can contribute to clearer skin and improved digestion.

• Ginger contains bioactive compounds like gingerol and shogaol, which have been shown to stimulate digestion by promoting the production of digestive enzymes and increasing the motility of the gastrointestinal tract. By enhancing digestion, ginger can help alleviate symptoms of indigestion, bloating, and discomfort after meals. Its carminative properties also help reduce gas and bloating by relaxing the intestinal muscles and preventing the formation of gas pockets. Additionally, ginger has anti-inflammatory effects that may help soothe inflammation in the digestive tract, making it beneficial for individuals with conditions like gastritis or inflammatory bowel disease.

• Radishes & cabbage contain natural enzymes like diastase, amylase, and myrosinase, which aid in the digestion of carbohydrates, fats, and proteins. These enzymes help break down food molecules into smaller, more easily digestible components, which can reduce the risk of digestive discomfort and bloating. By supporting healthy digestion, the enzymes in this dish helps ensure that nutrients are properly absorbed and waste products are efficiently eliminated, which is not only great for digestion, but can have beneficial effects on skin health & mood.

• Carrots, radishes, cabbage, snap peas, cucumbers, & limes have a high water content, which helps keep the body hydrated. Proper hydration is essential for maintaining skin moisture and promoting healthy digestion. Dehydration can lead to dry, dull skin and digestive issues such as constipation. Including hydrating foods in your diet can contribute to overall skin health and digestive well-being.

• Cilantro is known for its ability to chelate heavy metals, such as mercury, lead, and cadmium, from the body. These toxic metals can accumulate in the liver and impair its detoxification capacity, leading to oxidative stress and inflammation. By binding to heavy metals and facilitating their excretion via the bile, cilantro helps reduce the burden on the liver and supports its overall function. This detoxification support can indirectly benefit digestion and skin health by promoting optimal liver function.

• Peanut butter contains various vitamins and minerals that support skin health and overall well-being, including vitamin E, niacin, magnesium, and zinc. Vitamin E is a potent antioxidant that protects skin cells from damage caused by free radicals and UV radiation, while niacin promotes healthy blood circulation and supports a glowing complexion. Magnesium and zinc are essential for collagen production, wound healing, and immune function, contributing to healthy skin and digestion.

• Dulse is rich in vitamins, minerals, and trace elements, including iodine, iron, calcium, magnesium, and vitamins A, C, and B vitamins. These nutrients play various roles in supporting overall health, including skin health and digestive function. For example, iodine is essential for thyroid function, which regulates metabolism and supports healthy skin, while iron is necessary for oxygen transport and energy production.

• Radishes, cabbage, carrots, scallions, & sugar snap peas are a good source of dietary fiber, including both soluble and insoluble fiber. Adequate fiber intake also supports a healthy gut microbiome, which is essential for overall digestive health. Insoluble fiber adds bulk to the stool and promotes regular bowel movements, which is important for preventing gallbladder issues such as gallstones. A healthy gallbladder contributes to better digestion and nutrient absorption, which can have positive effects on skin health

• Radishes, carrots, cilantro, & cabbage are rich in antioxidants like vitamin C, beta-carotene, flavonoids, anthocyanins, and other phytonutrients, which help combat oxidative stress and inflammation in the body. Chronic inflammation can contribute to skin issues and digestive discomfort & free radicals can contribute to premature aging, wrinkles, and other skin issues. By neutralizing free radicals, antioxidants help maintain the health and vitality of the skin, resulting in a clearer, more radiant complexion

• Sesame seeds contain phytochemical compounds such as lignans, phytosterols, and phenolic antioxidants, which possess anti-inflammatory and antioxidant properties. These bioactive compounds help reduce oxidative stress and inflammation in the body, supporting overall health and well-being. By reducing inflammation, sesame seeds may alleviate digestive discomfort and promote smoother, more radiant skin.

• Limes contain citric acid, which has been shown to stimulate digestive enzymes and gastric juices, promoting healthy digestion. Citric acid helps break down food more efficiently, facilitating nutrient absorption and supporting optimal digestion. Drinking lime water or consuming lime juice before meals may help stimulate digestion and alleviate symptoms of indigestion, bloating, and heartburn. Lime juice also acts as a natural diuretic, promoting the elimination of toxins and waste products from the body.

• Peanut butter is an excellent source of plant-based protein, containing all nine essential amino acids necessary for building and repairing tissues in the body. Adequate protein intake supports muscle growth and repair, boosts metabolism, and promotes satiety, helping maintain a healthy weight and supporting overall well-being. Protein also plays a role in collagen synthesis, which is essential for maintaining skin elasticity and firmness.

• The gallbladder stores and releases bile, which is produced by the liver and aids in the digestion of fats. Carrots, particularly when consumed with healthy fats from sesame & peanuts, stimulate bile production and support gallbladder function. This helps ensure efficient fat digestion and absorption, which is essential for overall digestive health and nutrient absorption.

• Miso is a fermented food rich in beneficial bacteria, including strains of Lactobacillus and Bifidobacterium. These probiotics help promote a healthy balance of gut microbiota, supporting optimal digestion and nutrient absorption. By enhancing gut health, miso reduces the risk of digestive issues like bloating, gas, and constipation, which can contribute to skin problems and overall discomfort.

• Cilantro, cucumbers, ginger, & scallions contains bioactive compounds that stimulate bile production and flow from the liver to the gallbladder and small intestine. Bile is essential for the digestion and absorption of dietary fats and fat-soluble nutrients. By promoting bile secretion and flow, this salad aids in fat digestion and prevents bile stagnation, which can lead to gallbladder issues and digestive discomfort. Improved bile flow supports optimal digestion and nutrient absorption, contributing to better overall health and skin clarity.

• Sugar snap peas are rich in vitamins, minerals, and antioxidants that support skin health and overall well-being. They contain vitamin C, which is important for collagen production and skin repair, as well as vitamin A, which promotes skin cell turnover and regeneration. Additionally, the antioxidants found in sugar snap peas help protect the skin from damage caused by free radicals, reducing the risk of premature aging and other skin issues.

• Ginger's ability to support liver and gallbladder function contributes to the body's natural elimination pathways, which include the liver, kidneys, intestines, and skin. By enhancing detoxification and waste removal processes, ginger helps prevent the buildup of toxins in the body and promotes the elimination of waste products through urine, feces, and sweat. This comprehensive approach to detoxification supports overall health and well-being, including clearer skin and improved digestion.

The Recipe

Dressing Ingredients:

• 3/8 cup tamari

• 1 whole lime, without the peel (but with the pulp)

• 1/2-3/4 cup pitted medjool dates

• 2 tsp ginger powder, or a small knob of fresh ginger

• 1-2 cloves garlic

• 1 tbsp white or chickpea miso

• 2 tbsp sesame seds

• 2 tbsp peanut butter (make sure it has no salt or sugar or palm oils or other ingredients— we want only peanuts!)

• 1/2 cup water

• 1/2 tsp dulse flakes

Bowl Ingredients:

• 2 large carrots

• 2 medium-large radishes

• a cup of sugar snap peas

• 1/2 a bunch of cilantro

• 1/2 bunch of scallions

• 1/4 head red cabbage

• 1/4 head green cabbage

• 2 Persian cucumbers

Instructions:

1. Use a mandolin or just a knife & cutting board to julienne all the veggies. If you use a mandolin, PLEASE USE MESH GLOVES so you don’t cut yourself!!!

2. Cut the peel off of the lime, and blend all the dressing ingredients together until SUPER smooth

3. Toss everything together

Note: this salad is very forgiving. Don’t have green cabbage? Use white. Use nappa. Use whatever you see. Don’t have access to purple radishes or watermelon radish? Use whatever radishes you can find? Want more carrots or cucumber? Add them. Really adjust it to your taste.

Links from this Recipe

Here are some of the products & brands that I used:

• I buy my tamari from Thrive Markets. I just find it’s much cheaper

• I used the South River brand of miso for this. TBH, so long as it’s real miso (really fermented & lives in the fridge section) it should be fine, I’m just sharing bc people always ask!

• I use this peanut butter. zero additives.

• This is the brand of dulse flakes I use

• This is the mandolin I used

• IF YOU USE A MANDOLIN, PLEASE PLEASE PLEASE USE MESH GLOVES, These are the ones I use

For More on Gut Health, Skin, Mood, and Detox…

To hear more on supporting your body’s elimination pathways, chronic constipation, things you can do to fight constipation, bloating, acne & dull skin, irritability, bickering, and more, listen to Blush episode 179, “Your Questions Answered: Bloating, Bickering, & Bowel Movements,” where we dive DEEP into all these concepts. You can listen anywhere you listen to podcasts, including Apple here, and you can WATCH the whole thing on Spotify (available here).