BY MIRANDA MALISANI, HN

As a busy working mom with two active boys (ages four and eight), there’s always a lot going on! Adding a puppy to the mix seemed like it might be just another obstacle to achieving my fitness goals. Surprisingly, it’s been the total opposite.

Our Cockapoo puppy, Chia, made her way into our lives just over a month ago. Like most pups, she’s playful, spunky and full of energy! She’s been keeping us on our toes (and all fours) ever since her arrival.

Before Chia’s adoption, I’d already become creative with my fitness goals. Instead of scheduled gym visits, I pledged to take a series of movement breaks throughout each hectic day. My mantra became, “Do what you can, with what you have, in the time you have.” The surprising news? These daily exercise bursts have become more frequent since we adopted Chia.

Now when Chia yanks on my pant leg to go outside, I see it as an opportunity to do some more push-ups, squats, and stretches while incorporating her into my routine as much as possible. I’m not alone in this. According to a study published in the Journal of Physical Activity and Health, people can experience a boost in their fitness when they have a furry family member.

Our furry family member, Chia, is just 16 weeks old, and if you’ve ever trained a puppy you know it’s an around-the-clock commitment to set up routines and avoid accidents in your home.

After a few steps in pee puddles, I realized that if I took Chia outside to do her “business” every hour she’d quickly understand that my hardwood floors are not her toilet.

So while she sniffs around outside, I use those few minutes to fit in some push-ups and a few stretches on my back porch.

I began doing push-ups a couple of years ago when I realized that by committing to short durations of activity throughout my day, I could get results and feel better while doing what I would normally be doing.

For the past two years, I’ve aimed to do 10 push-ups before breakfast, 10 before lunch and 10 before dinner. This tallies 210 per week, 840 per month, 10,080 per year!

As Chia grows, I’m excitedly planning to introduce some doggie-friendly exercises. Here are a few that we’ll both benefit from soon:

Run/Walk Dog Walking

Interval training is great for your cardiovascular health and for your pooches. Depending on the fitness level of you both, run, then walk at intervals to raise your heart rates. Beginners can try running for 3 minutes and then walk for 1 minute. Aim for 15 to 20 minutes, three times per week.

Cuddle Squat

If your dog loves a good nuzzle, pick her up and hold her tight while using the extra weight to add to your squat. Keep your feet shoulder-width apart and watch your balance.

Dog-Weighted Obliques

Tone your abs with the help of your furry friend. Hold her firmly under one arm, set your feet shoulder width apart and slowly bend side to side.

Push-ups with Your Pup

This is our fave. Chia often jumps on my back for the ride! She’s small right now, but in time she’ll add extra weight for me to strengthen my push-up.

Downward Dog

Finding your dog’s inner calm is just as important as ensuring their physical activity. Lay out your yoga mat and do a series of yoga stretches with your dog nearby. Your deep breathing will set the tone for your pup’s relaxation.

Miranda Malisani is a holistic nutritionist, TV personality and mom of two. Her down-to-earth attitude, authentic passion and ability to simplify health information have made her a renowned professional in her field. Find her online at mirandamalisani.com; IG: @mirandamalisani; Twitter: @mirandamalisani; Facebook: facebook.com/nutritionistmir

The post Push-ups with Your Pup appeared first on Vista Magazine.

If you’re an animal lover, you know that pets make a house a home. Since we love our furry creatures so much, we’re helping you protect them from the harmful toxins of commercial, chemical-laden house cleaners with easy, effective and natural solutions.

Baking Soda

For Odour Absorption and Scrubbing Surfaces – Ditch chemical cream cleaners for a paste made from baking soda, water and a pinch of salt. This mixture works well as a mild abrasive that will help you to safely scrub countertops, appliances, bathrooms, etc., until they shine. And as a pet owner, you know that accidents can happen. Sprinkle baking soda on the offending area, let it absorb odours and moisture. Your cleanup will be a little easier.

White Vinegar

For All-Purpose Cleaning and Windows – Instead of using sprays that can contain harmful ingredients like ammonia, make your own all-purpose cleaner from white vinegar. Dilute 1 part vinegar with 2 parts warm water. Store it in spray bottles, and when mopping, use it to clean surfaces safely. For cleaning windows, use equal parts warm water and vinegar. Add a few drops of an essential oil, like lavender, to mask the vinegar smell and reap its relaxing mood-enhancing benefits.

Tea Tree Oil

For Disinfecting Surfaces – Did you know that your pet breathes faster than you do? For this reason, products like bleach can be especially dangerous for pets as they inhale more of the harmful fumes than we do. Make an all-natural disinfectant by combining 2 cups of water, 3 tablespoons of natural liquid soap and 20 to 30 drops of tea tree oil. Take care not to expose your pet directly to undiluted tea tree oil because this has been shown to be harmful to pets.

Olive Oil and Lemon

For Polishing Furniture – You don’t want to use concoctions with carcinogens like nitrobenzene on your furniture, which come into frequent contact with humans and animals alike! Instead, make your own furniture polish with 2 parts olive oil and 1 part fresh lemon juice. It’s so easy, and it smells fantastic!

The post Pet-Friendly Cleaners appeared first on Vista Magazine.

Rich in healthy fats, avocados moisturize your skin from the inside out. Plus, their polyhydroxylated fatty alcohols work to protect your skin from UV damage and inflammation in general. Good thing these rich, fatty fruits accompany many satisfying summertime meals when exposure to the sun is high.

TIP: Add sliced avocado to summertime salads, or do a quick avocado-lime-mash to top off your next sandwich.

Sweet Potatoes

While being an especially nutritive comfort food, sweet potatoes are also fantastic skin protectors. They contain high levels of the antioxidant beta-carotene that fights the free radical damage that exposure to UV rays can cause. In this way, they improve your skin’s appearance and slow signs of aging.

TIP: Add sweet potato cubes to ghee and garlic, wrap in foil, cook on the grill and include as a sweet, satisfying side.

Matcha Tea

Matcha tea is made from mixing ground green tea leaves with hot water. This process retains more of the nutritive power of the plant than steeping does and helps promote healthy skin. In particular, matcha is full of epigallocatechin gallate, which helps reduce inflammation and tone the skin.

TIP: For a cold, summer matcha treat, add the green powder to your next beauty smoothie with coconut milk, bananas, spinach or avocado.

Peanut Butter

Organic peanut butter is good for more than just a particularly satisfying sandwich with jam. High levels of the antioxidant resveratrol in peanuts help lower inflammation and protect your skin from UV damage.

TIP: Organic peanut butter is a great smoothie bowl topper or a tasty ingredient in a homemade creamy dressing.

Wild Salmon

Eating wild salmon is one of the best (and most delicious) ways to boost omega-3 fatty acids in your diet. Responsible for supporting everything from brain function to bone health, omega-3s also fight inflammation and help your skin remain supple and glowing.

TIP: Crumble leftover grilled salmon in a quick, whole grain pasta salad with olives, arugula and feta for lunch.

Red Cabbage

Red cabbage adds instant crunch and colour to a summer salad. It can also save your skin with its high anthocyanin content and detoxification power. Anthocyanins are a type of antioxidant that can protect your skin from UV damage and may even help prevent skin cancer. The sulphuric compounds in this cruciferous veggie help the liver to detoxify, leaving you with blemish-free skin.

TIP: Shred red cabbage, carrots and zucchini with finely chopped apple and raisins for a crowd-pleasing, colourful summer salad.

The post 5 Skin-Saving Foods appeared first on Vista Magazine.

I can often be spotted out and about in my neighbourhood trying to make friends with any dog who happens to be tied to a post waiting for its owner to finish errands somewhere nearby. OK, I’m starting to sound strange. Well, I guess I am!

My freak flag flies high for the furries.

I’m the proud pet parent to two of the world’s cutest cats: Nate and Bean. (That’s Nate’s face I’m squishing.) They’ve been with me for 16 years; that’s longer than some marriages! We’ve been through a lot together.

Nate and Bean have moved provinces with me. They’ve been through breakups and job changes, loss and illness. They don’t care if I’ve got a dried-up smoothie ring around my mouth or if I haven’t washed my hair in a week. They love me unconditionally, and I love them the same way. It’s an easy, uncomplicated, but emotional relationship. If you have a pet, you know exactly what I mean.

There are a lot of scientific theories out there as to why we humans love our animals so much. There’s even a term for the study of pet ownership called anthrozoology. And though researchers are still trying to determine the exact evolutionary reason we are a culture of pet lovers, I definitely resonate with Lauren Toyota’s take on it: we’re all connected (Mindfully Meatless).

So I’m thrilled that we have dedicated part of this issue to keeping our fur babies happy and healthy.

And since we’re all spending a lot more time outside this season with our animals or our human families, chances are we’re showing off a bit more skin. I know that I, for one, am paying particular attention to skin-loving nutrients like daily fish oils, tons of avocado, seasonal berries and ch-ch-ch-ch-chia, left, right and centre.

In honour of radiant summer skin, this issue is full of natural, practical tips to enhance your epidermis. I especially love our chat about holistic aesthetics with Province Apothecary founder, Julie Clark (Organic Entrepreneur). Oh, and did I mention, we have a recipe for watermelon cake?! (Veggie-Friendly Recipes). Our July/August issue is really the perfect summer read.

So find a comfy place and soak up a little safe vitamin D (How to Choose a Good Green Sunscreen) while you enjoy your summer and our latest issue of Vista!

Kim D’Eon
Visit www.kimdeon.com

The post Editor’s Note, No. 119 appeared first on Vista Magazine.

BY BRITTNEY DESROSIERS, BSc, (HNS)

When I think of a hot summer day, I imagine sitting on a patio eating a crisp slice of watermelon with its natural juiciness running down my face and hands! For me, there really isn’t anything more refreshing and relaxing.

But, as much as I love a simple wedge of watermelon, I also had a blast cranking things up a notch to create a gorgeous watermelon cake that will impress a crowd—and you can too. Your guests won’t know it’s watermelon until that first, delicious slice!

A sweet dairy-free coconut whip easily spreads on the watermelon and gives a nice creamy texture to the crispness of the fruit. A good coconut whip is easy to do and also nourishes the skin with a healthy type of fat called lauric acid that’s easily absorbed by the body, improves energy and provides antibacterial benefits to the skin. And while high in saturated fats, a moderate amount of these beneficial fats are great for a supple complexion.

Watermelon is also rich in lycopene, which gives it that beautiful red-pink colour. A powerful antioxidant, lycopene helps our skin cells fight free radicals and stay healthy during the summer months when the sun’s UV rays are at their highest.

Plus, there’s a reason this melon got its name “watermelon” as it’s about 92 percent water. Since we know that beautiful skin needs ample hydration, this fruit is a perfect way to refresh and renew. As an added bonus, watermelon is also a natural diuretic, which helps decrease bloat and makes it perfect for swimsuit season.

Hydrating Watermelon Cake

Serves 6-8

Ingredients

• 1 large watermelon
• 3 cans full-fat coconut milk, refrigerated overnight
• 3 tbsp honey or maple syrup
• ½ cup fresh strawberries, raspberries and blackberries, washed and dried
• 2 sprigs fresh mint, washed

Instructions

1. Place watermelon horizontally on cutting board and cut ends straight off.

2. Flip watermelon so it sits flat on cutting board. Slowly and carefully, cut rind off. Once rind is removed, slowly carve watermelon into a circle. The circle doesn’t have to be perfect, but shaving off small areas at a time can help shape it. Make sure the top is fairly flat and straight (cut if necessary).

3. Dab carved watermelon with paper towel to remove excess water (this will help coconut whip stick better). Make sure coconut milk cans have been refrigerated overnight. Open cans, pour out liquid from can and reserve for another recipe. Add solid coconut milk to medium- sized bowl along with honey. With hand mixer, beat on low for about 1 minute to get a whipped texture.

4. Using spatula, spread coconut whip over watermelon. If not serving right away, store cake in refrigerator. Top with berries and mint when ready to serve.

The post Make Your Own Watermelon Cake appeared first on Vista Magazine.

Q. You made a decision to go vegan in 2010 for health reasons, but you credit the dietary change with helping you to become a more conscious and mindful person. What was the pivotal moment that helped you make that mental switch?

I don’t think there was one kind of “light bulb” moment. But I felt the effects of being clean and clear in my mind, body, and soul after only about four weeks of eating fully vegan. From there, I just was on that path. A few years later, in early 2013, I actually meditated for the first time. I didn’t necessarily make the connection between being vegan and finding meditation. But, over the years, I’ve made the connection between what goes into the body and how the body can then be open to receiving information and being more attuned to your mind and soul.

Q. How does veganism enhance your spiritual alignment?

Food is our fuel. So, of course, it affects how we perform mentally, emotionally and physically. I think about it like this: most of the meat on the market comes from animals that are confined, likely handled roughly and living in poor conditions, in fear and stress.

The moment before slaughter, fear and adrenaline escalates and floods the tissue that becomes meat for consumption. I don’t want to consume that. Once I made the connection that a pet dog or cat is the same as the farm animals we’ve been conditioned to believe are just for food, my perspective changed drastically. I’ve embraced the worldview that we’re all one and therefore, things that affect any part of the whole will affect us on an individual level and vice versa. I believe making this connection brings us closer to source energy.

Q. You’ve been on a transformational journey for quite a while now, moving on from TV show host to creating and running your own YouTube channels. You’ve recently ended a long-term romantic relationship and moved your home for the third time in a few years, all while writing and photographing your first cookbook! Yet you always seem to beam positive energy. How do you create space to practice mindfulness in the midst of it all?

It’s the only thing that matters. If I didn’t do that I wouldn’t be able to handle all these things in a healthy way and see the benefit of it all. Meditation, yoga, travel and being out in nature as much as I can are the things I need to keep me sane. I don’t create anything good unless I’ve spent time in meditation connecting to my truest self.

Don’t get me wrong, I get stress and anxiety as much as the next person, but I’ve found tools to help me release it and use it in a positive way. It’s just excess energy that needs to go somewhere. My output might as well help people!

Q. Where do you get the stamina to create, write and photograph an entire cookbook on your own?

Well, it was a bit of naiveté on my part, but I also didn’t want to stress about having to reinvent the wheel. Once I had a book deal I thought I needed to be “more professional” which in my mind meant maybe hiring a photographer, a stylist, an assistant or something, because that’s what other people I had spoke to had done.

But those people also didn’t already do all those things for their brand. I am the photographer, I am the stylist, I am the writer, I am the person who conceptualizes the recipes and preps the food. And I love doing all these things. So I just did what I do normally and tried not to get psyched out by the fact that I was creating a book!

Q. You’ve amassed a loyal following, both through your personal social channels and with your hot for food platform. You’ve been touring around North America with the book where you’ve had the opportunity to meet your followers face-to-face. What’s been the most rewarding part of building this community?

Everyone is so enthusiastic which is amazing. They’re also honest and compassionate. I always see the community as a reflection of me; like attracts like. Thankfully, I haven’t had to put up with much of the BS that the internet can sometimes breed. But the best part of having this loyal community is that they’ve managed to change their lives and become empowered when it comes to their health and wellness, as well as learning to be confident in the kitchen and trying new things. I just want to be the catalyst for people. They do the real work.

Q. Why do you think other people are so fascinated by watching you eat?

I do not know, honestly. But I’m super appreciative that it’s something I enjoy doing and can create some kind of entertainment out of! Also, maybe it’s just that people are looking for more human connection and realness. It’s always been said that chewing loudly, talking with your mouth full and being sloppy are rude manners. But we all do it behind closed doors, standing over the sink eating our lunch. I just show it on the internet!

Q. Your cat, Snickle, is a celebrity in his own right. He even has his own Instagram account @snicklesays! How would you describe your relationship with your cutie?

He is the best ever! I don’t know what I’m going to do without him. He’s also very cooperative when it comes to photo shoots and such. He loves attention so I think we make a good team!

Q. What advice would you give to someone who’s looking to become more plant-based but feels overwhelmed by the change?

I get that it can seem overwhelming, but you just have to take it one small step at a time. You don’t need to make the switch 100 percent in all ways overnight. Start with one meal a week or one meal a day and make the swaps to ensure it’s fully plant-based. Use up things in your fridge and pantry that might contain animal ingredients, and then go shop for a vegan substitute.

There’s no shortage of great recipes on the internet. I’m just one vegan blogger of thousands. Everyone can start making changes in a positive direction and has to, in my opinion, if we’re going to stay alive and well. It’s not just our health on the line, it’s also the sustainability of this planet we live on.

Cold Cucumber-Chile Noodles

I tend to add mega-flavour to everything I cook, but in this dish, I embrace the minimalist trend and really like the simplicity of green onions with spice, sesame, salt, and refreshing crunchy cucumber.

It was inspired by something I ate a couple of years ago at Xi’an Famous Foods in Brooklyn. A friend claimed this menu item, known as A-1, was her favorite thing ever, which I mistook for hyperbole. But I was curious. Well, after ordering it and taking one bite, I was in love and certainly wasn’t prepared for a long-distance relationship with this noodle dish so I made my own version!

Makes 4 to 6 servings

Ingredients

1 lb thick flat rice noodles
2 English cucumbers
2 green onions, white and green parts, finely sliced diagonally
2 tbsp toasted sesame oil
2 tbsp sesame seeds
1⁄4 to 1⁄2 tsp sea salt
4 tbsp chile oil

Instructions

1. Bring a large pot of salted water to boil. If rice noodles already contain salt, do not add salt to water. Cook noodles until al dente, approximately 6 minutes.

2. Meanwhile, cut the cucumber into ribbons using a vegetable peeler or slice very thin using mandolin.

3. Drain noodles, rinse under cool water and place in large bowl. Toss with cucumber ribbons, green onions, sesame oil, sesame seeds (reserving 1 tsp for garnish), and 1⁄4 tsp of salt (more to taste, if necessary). Divide among serving plates.

4. Drizzle each portion with 1 tbsp of the chili oil (or use more sesame oil if you don’t want spice) and garnish with remaining sesame seeds. You can also toss noodles in only sesame oil, salt, and sesame seeds, leaving the cucumber ribbons and green onions to place on top of the noodles in each serving. I think this looks prettier!

If you have leftovers, soften the noodles by heating them with a bit of water in a covered pan. Drain any excess water before serving.

Excerpted from Hot for Food Vegan Comfort Classics by Lauren Toyota. Copyright © 2018 Lauren Toyota. Published by Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

The post Mindfully Meatless Q+A with Lauren Toyota appeared first on Vista Magazine.

BY KIRSTEN BUCK, RHN

On hot. humid days, I prepare most meals on the grill to keep the house cool. Cooking on the grill also means making simple and refreshing salads, dips and salsas that keep things light and easy.

I like to focus on basic ingredients that are bright in colour and flavour, like my Grilled Avocado Peach Salsa! Fresh peaches with creamy avocado, bell pepper, onions and jalapeno make a great summertime salsa. It’s so easy to prepare and is the perfect balance of sweet and spicy, plus it’s rich in healthy fats from both the avocado and extra-virgin olive oil.

These healthy fats are anti-inflammatory and great for keeping the skin well hydrated and smooth. As the weather gets more humid this time of year, inflammatory skin conditions like eczema are more problematic for some, including myself.

Along with anti-inflammatory compounds that ease eczema, avocados also pack a punch of vitamin E, which helps to prevent free radical damage, boost immunity and act as an anti-aging nutrient for healthy, glowing skin. Extra-virgin olive oil also contains polyphenols that act as antioxidants, reducing oxidative stress throughout the body, which can have a positive impact on skin health as well.

This recipe is not short on flavour either! The longer the avocado peach salsa marinates, the bolder the flavour becomes. Not a fan of spice? Remove or reduce the jalapeno for a milder version. Serve with organic taco chips or as an addition to a bright taco salad. It also makes a great topper for grilled proteins like chicken, shrimp, flank steak or my Grilled Chili Salmon!

The chili rub for this salmon recipe is slightly smoky and pairs perfectly with the sweetness of the avocado peach salsa. I love the charred flavour of the salmon when grilled on the barbecue, but baking in the oven also works.

Salmon, like avocado oil and extra-virgin olive oil, is full of healthy monounsaturated fats, but it’s also very high in omega-3s which are superstar fats for the skin. A lot of these fats are actually stored in the skin after the salmon is cooked! So make sure you’re purchasing skin-on salmon to reap the full anti-inflammatory benefits.

Salmon is also packed with protein and vitamin D to help your cells produce collagen, keratin and melanin. These proteins can help the skin retain water which is great for reducing wrinkles and fine lines.

Grilled Peach and Avocado Salsa

Makes: 4 cups

Ingredients

• 3 large ripe peaches, peeled, pitted and diced
• 2 avocados halved, peeled, pitted and diced
• 1 medium red bell pepper, chopped
• 1/2 small red onion, chopped
• 1 jalapeno, seeded and diced
• 1/4 cup fresh cilantro, chopped
• 1 tbsp extra-virgin olive oil
• 1 large lime, juiced
• 1 tsp sea salt
• 1/2 tsp cumin
• 1/2 tsp chili powder

Instructions

1. Preheat grill on medium high heat. While grill is heating, slice peaches in half lengthwise and remove pits. Brush flat sides of each half generously with olive oil to keep from sticking to grill.

2. Once grill is hot, add peach halves, cut side down and close lid. Grill for 4 minutes. Using tongs, carefully remove grilled peach halves to plate. Set aside and allow to cool. When cooled, cut into small cubes.

3. In medium bowl, combine peaches, avocado, bell pepper, onion, jalapeno and cilantro.

4. Drizzle with olive oil and lime juice, then season with sea salt, cumin and chili powder. Toss to combine and set in refrigerator for at least 30 minutes before serving.

Grilled Wild Chili Salmon

Serves: 4

Ingredients

• 1 (1 to 1 1/2 lb) skin-on wild salmon fillet, pin bones removed
• 1 tsp sea salt
• 1/2 tbsp chili powder
• 1/2 tsp cumin
• 1/2 tsp paprika
• 2 garlic cloves, minced
• 1 tbsp extra-virgin olive oil
• 1 tbsp fresh lime juice

Directions

1. Dry salmon well with paper towel and set on plate. Season evenly with sea salt. In small bowl, combine chili powder, cumin, paprika, garlic, olive oil and lime juice; stir to form a paste.

2. Spread paste on flesh side of salmon fillet in a thin layer, distributing evenly. Set aside at room temperature for 15 minutes.

3. Prepare grill for high direct heat. When grill is hot, place salmon fillet flesh side down on grill. Close lid and cook 2 to 3 minutes, depending on how thick fillet is. Carefully flip fillet and reduce heat to medium. Close grill lid. Cook for another 2 to 3 minutes or until done. Salmon should be hot and just barely opaque throughout when done.

4. Remove from grill and let rest for 5 minutes. Top with Grilled Peach and Avocado Salsa just before serving.

The post Grilled to Perfection appeared first on Vista Magazine.

BY JENNI BOURQUE, RHN & MIRNA SHARAFEDDINE, RHN

Great Skin, Healthy Gut: What’s the Connection?

The human gut is host to over 40 trillion bacteria. The overall health of our immune and digestive systems often depends on the health of these living colonies. The trillions of bacteria have the ability to fight pathogens. They can be antibacterial and antimicrobial. They also help assimilate nutrients, detox your organs and absorb the nutrients that food provides.

The food we eat can have a positive or a negative impact on the health of that gut bacteria (our microbiome) and therefore on our digestion, our immune system and our natural ability to detoxify.

If these gut bugs are not being nourished properly, it can throw off all their functions. If our bodies aren’t working properly on the inside, the end result can often show up on our skin. And certain foods can affect the absorption of nutrients needed to keep our skin healthy while other foods can, more directly, contribute to skin inflammation.

The Worst Food Offenders

Certain foods can cause an inflammatory response in the body, mess with our hormones and result in systemic imbalances that may contribute to poor skin condition.

Sugar and Refined Carbs

These can contribute to increased insulin levels. When insulin increases, so do androgen hormones. This increases sebum (an oily secretion on our skin) and potentially triggers unwanted skin issues.

Excess Dairy

Dairy can also play a role in the health of our hormones and influence the glands that produce our skin’s oily secretions. This can be due to an abundance of hormones found in cow’s milk and how they interact within our bodies.

Processed Foods

These can contain preservatives, and artificial flavours and colours that have been linked to disrupting our good gut bacteria. A diet high in processed foods often means a diet high in inflammatory compounds and low in skin-loving nutrients.

Alcohol

Alcohol can act as a diuretic and remove moisture from our skin. Excess alcohol can also affect liver detoxification, which is essential for removing the toxins that contribute to inflammation. No alcohol is probably best, but if you do drink, women should aim for no more than one drink per day and always avoid binge drinking.

The Best Food Choices

Just as some foods can contribute to unwanted skin conditions, there are foods that are incredibly good for our guts—and our skin too. From the glucosinolates found in cabbage to the prebiotic action of nuts and seeds, these skin-friendly foods can help you get your summer glow on.

Sulphur-Containing Foods

Garlic, onion and cabbage contain glucosinolates, which once broken down, will help reduce inflammation by latching on to pathogens that inhibit our gut function and expel them from our bodies.

Fermented Foods

Kombucha, sauerkraut, kimchi, miso and kefir are chock-full of good probiotics that help maintain a healthy pH in the digestive tract and let our skin shine.

Antioxidant-Rich Foods

Berries, spinach and beets provide polyphenols that both nourish the gut and affect the removal of damaging free radicals throughout the body, including our skin.

Nuts and Seeds

Almonds and hemp seeds provide prebiotics that reach the intestines undigested to provide food for beneficial probiotics that improve our gut and skin health.

Making these small changes to our diet and lifestyle can have a significant impact on the health of our skin. Summer is a great time to focus on gut and skin health while fresh, seasonal and organic foods are in abundance.

Support your local farmers and consume as many whole foods as possible! Your gut and your skin will thank you.

3 Tips for a Healthy Gut and Radiant Skin

When we focus on a healthy gut by avoiding the worst food offenders and loading up on the best food choices, we create a habitat for healthy microorganisms to thrive and help our skin look radiant. These three tips will help keep your gut and your skin in great shape!

1. Drink Filtered Water with Lemon Throughout the Day

Water with fresh squeezed lemon is full of antioxidants to attack gut- and skin-damaging free radicals and to help stimulate our digestive systems and flush out toxins. Drink before you feel thirsty and you’ll be ahead of the hydration game. Everyone’s individual hydration needs vary, but women need roughly two litres of water a day and men need roughly three litres.

2. Eat Plenty of Whole, Fresh and Organic Fibre

Foods with fibre have important health benefits like feeding our gut microbes, eliminating excess cholesterol and sugar, and helping reduce inflammation so the nutrients reach our skin cells more easily. Increase your vegetable intake to increase your fibre. For an added boost, sprinkle chia or hemp seeds in a smoothie for a big fibre lift!

3. Ramp Up Your Omega-3 Fatty Acid Intake

Wild, sustainable fish oil contains beneficial omega-3 that will feed the gut, fight inflammation and improve our mood. Try our surprisingly easy Grilled to Perfection salmon recipe to enjoy the delicious gut and skin benefits of wild omega-3.

Jenni & Mirna, Registered Holistic Nutritionists and founders of Naughty Nutrition, give you access to the most accurate, up-to-date, science-based health solutions alongside delicious, simple and healthy food. You’ll get all of it without any of the BS attached. Find them online at:

Website: https://thenaughtynutritionists.com/
Facebook: https://www.facebook.com/naughtynutrition/
Instagram: https://www.instagram.com/thenaughtynutritionists/
Pinterest: https://www.pinterest.ca/NaughtyNutrition/

The post Feed Your Gut for Healthy, Glowing Skin appeared first on Vista Magazine.

BY JACLYN IRWIN, CNP

If you want to enjoy being outside (who doesn’t?!), then it’s important to make sure you’re protected. But conventional sunscreens contain a litany of worrying chemicals that have been directly linked to health issues like hormone disruption, contact dermatitis and cancer.

It’s time to have a closer look at those sunscreens we’re slathering on ourselves. If you’re looking to make the switch (who isn’t?!), then natural and nontoxic sunscreens are the way to go this summer.

As a holistic nutritionist and clean beauty expert, it’s my mission to find and share the safest sunscreen options so that you can lay back and enjoy the summer. But please note, I don’t believe in avoiding the sun completely.

The sun is crucial to get adequate vitamin D, an important hormone that’s responsible for bone health, brain health and a strong immune system. Sure, we can take a vitamin D supplement, but 10 to 20 minutes spent in the sun, sans sunscreen, will provide your daily dose of the sunshine vitamin.

Of course, be smart about it and get that sun exposure while it’s still early in the day and the rays aren’t too strong. After noon, if you’re going to be in the sun, cover up and use a safe, natural sunscreen.

The Problem with Conventional Sunscreen

Many of the sunscreens on the market today are made with questionable ingredients that can, unfortunately, have long-term negative effects on our health. This is especially true due to the way we apply sunscreen: either via spray, which can end up being ingested, or via a thick coating we reapply throughout the day (it sits on the skin).

Specific Ingredients to Avoid

Oxybenzone, Octinoxate and Homosalate are the active ingredients in most conventional sunscreens and are documented hormone disruptors. Oxybenzone is particularly troublesome as it’s easily absorbed by the skin and transported throughout the body. It’s often found in breast milk.

The remainder of ingredients found in most conventional sunscreens include inactive compounds like preservatives, which make up about 50 to 70 percent of the final product.

The preservative Methylisothiazolinone is a common allergen when exposed to the skin and can cause redness, itching, inflammation and irritation where it’s applied.

Retinyl Palmitate, a form of vitamin A, is also added to chemical sunscreens as manufacturers believe that it slows aging of the skin. But some studies show that vitamin A in sunscreen could actually speed up the development of cancerous growths on skin exposed to the sun.

Other ingredients like paraben preservatives can also be added to conventional sunscreens. These can mimic estrogen and interfere with male reproductive functions.

In addition, avoid petrochemicals, such as petrolatum, mineral oil and paraffin wax, and silicones, such as dimethicone, as these can clog pores and contribute to potential issues with the lymphatic system.

The Switch to Natural Sunscreen

Avoid the chemical soup and its unwanted health effects by switching to a more natural, organic sunscreen. If you’ll be spending quite a bit of time in the sun, it’s wise to protect your skin safely using a mineral-based product.

Don’t forget, just as you would apply and reapply with conventional sunscreen, you must also apply and reapply a mineral or natural one as well. If you’re in and out of the water, be sure to reapply after each swim as well.

When it comes to mineral sunscreen products, the two primary active ingredients are titanium dioxide and zinc oxide. Both sit on the skin without being absorbed, but titanium dioxide doesn’t protect against UVA rays as well as zinc does.

Other beneficial ingredients to look for when it comes to sunscreen include oils that provide SPF protection naturally, such as pomegranate seed oil, carrot seed oil and red raspberry seed oil. Green tea extract gets bonus points for its antioxidants and its hyaluronic acid for hydration.

Some natural sunscreens can be chalkier than others due to the minerals they contain, and each product is different. For that reason, when shopping for a natural sunscreen, it’s best to try it out on yourself before you buy.

Most natural sunscreens are waterproof and should say so right on the bottle. Be sure to always reapply as needed to be safe. You can find natural sunscreen products at well-stocked health food stores and natural beauty stores (both online and in-store).

And, in case you don’t want to think too hard about it, here’s a short list of some specific natural brands that I use and recommend: Coola, Suntegrity, Hynt Beauty Sun Prep, Raw Elements, Josh Rosebrook, Kypris and Living Libations.

Holistic Nutritionist Jaclyn Irwin aims to help women end years of yo-yo dieting and develop a healthier relationship with food. As founder of Holistic Foodie, a food and lifestyle website filled with delicious and nutritious recipes, realistic and practical plans, and green beauty inspiration, she is creating a space for women to discover their inner holistic foodie. Learn to love food again by following her on Instagram (@holistic.foodie), and be sure to check out all the goods at holisticfoodie.com. Download her free ebook, Get The Glow at holisticfoodie.com/ebook.

The post How to Choose Safe, Effective Green Sunscreen appeared first on Vista Magazine.

E-commerce leader, mom to three young children and green beauty aficionado, Rebecca McKillican has been helping online shoppers get their wellness product fix since 2012 as CEO of Well.ca. She shares a slice of life from her health-focused, hectic schedule.

Q. As a C-level professional and health-conscious mom to three young kids, what’s one wellness ritual you swear by that keeps you bright and energetic?

I am definitely not bright and energetic when I wake up (my one-and-a-half-year-old just started sleeping through the night). But after I drink my morning smoothie (recipe follows), I feel better (Note: I also drink a morning latte which helps too!).

Q. What’s your typical breakfast on a busy weekday?

Breakfast = a smoothie consisting of Greek yogurt, spinach, a banana, frozen mango and a big scoop of chia seeds (and when I want to spice it up, I add a little bit of lime and ginger). One hour later I also have a latte. This combo keeps me going!

Q. Well.ca carries Canada’s largest assortment of green and natural brands. What’s your favorite green product in your purse right now?

My fave product is my Vapour Organics lip conditioner. I wear it on its own, or on top of a lipstick I love! I just love, love, love this product!

Q. In order to help balance a demanding personal and professional life, you book both your work and family appointments in one shared calendar with your staff. What other daily productivity hack can you share with us?

I am a list person. I always have my list going on my shared Google doc; one for work and one for home. Anytime I get a minute I look at my list and see what the next item I can knock off is. So silly but it works for me!

Q. With an online business, you must spend a lot of time “plugged in.” How do you unwind and shut down at the end of each day?

I shut down at the end of the day by unplugging and either talk on the phone to my mom or a good friend, or I turn on some of that reality television (yes I’m a sucker for it!).

The post Day in the Life with Well.ca CEO Rebecca McKillican appeared first on Vista Magazine.