Vista issue #131 July/August 2020 by Vista Magazine

No. 131 JULY/AUGUST 2020

The Skin Care & Hydration Issue

Collagen-Rich Recipes 40

All About H2O

6 Foods for Acne-Free Skin 14

Understanding Innate Immunity 20

ZEN & THE ART OF SUMMER SELF-CARE Jen Zigizmund helps us go deep with nutrition, hydration & transformation ORGANIC ENTREPRENEUR

Udderly Ridiculous' Greg & Cheryl Haskett 22

P R I N T E D I N C A N A DA

C A N N A . M E D. E D

Best CBD Summer Face Masks 24

DAY I N T H E L I F E

Confidence Coach Stephenie Farrell 46

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A Better Way to Absorb Vitamin C Outsmart your body’s restrictive nutrient transport system with a smarter, more efficient Vitamin C supplement. The Trouble with Absorbing Vitamin C from Traditional Supplements A Vitamin C molecule can’t just walk from the digestive system to the bloodstream. It depends on a special type of proteins called active transporters to carry it there, but these proteins are in very short supply. So, the Vitamin C molecule is likely to get left behind in the digestive system where enzymes show up to digest it. This is why people who take large oral Vitamin C doses report stomach upset. For the Vitamin C molecules lucky enough to hitch a ride on an active transporter to the bloodstream, the journey is still not over. These molecules now need another active transporter to pick them up and take them from the bloodstream to the cells where they’re needed to support your skin, joints, immune system, and more. Since Vitamin C is water-soluble, your body can’t store it, and all the Vitamin C that doesn’t get absorbed is excreted.

Lypo-Spheric™ Vitamin C Is Easier to Absorb Vitamin C encapsulated in fatty acid spheres (liposomes) doesn’t rely on the active transporters. Liposomes are made with the same material that makes up your cell membranes, phospholipids. The phospholipids can easily pass through the intestinal wall and into the bloodstream where they make their way to the cells and assimilate through the cell membrane. The end result is that more Vitamin C absorbs into your cells.

Experience the Benefits of High-Dose Vitamin C… Finally • An antioxidant to help protect cells from the damage caused by free radicals. • Plays a vital role in collagen production for healthy skin, muscles, joints, cartilage, teeth & gums. • Helps support a healthy cardiovascular, reproductive, immune and nervous system.

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GUEST EDITOR'S LETTER

Take some time for you… I have been a Vista reader for a while now, always grabbing a hard copy of the magazine from health stores. First, I would enjoy it as a wellness aficionado; I would try different recipes and flip through the plethora of great advice. Later, as a holistic nutritionist, while flipping through the pages, I often thought about being interviewed or having a recipe featured right between those pages. I imagined writing a lighthearted, humorous guest note, sharing some seasonal tips and fun nutrition advice. When I was asked to be featured, after going through excitement and gratitude, I had to pause - because the past few months have been anything but lighthearted. Recent events of the world affected everyone differently, and for most of us it’s been challenging times to say the least. It is safe to say that many things will never be the same, and in many ways they shouldn’t. And although things are starting to reopen, the turbulence is not over as we are now entering yet another adjustment period to the new way of living. I hope that flipping through this issue will reconnect you to that old feeling of normalcy and give you a little break from the uncertainty. Taking some time for yourself is always important for living a healthy life, and in times like these, it’s even more necessary to take breaks to maintain our health so we can show up for ourselves and others. This issue, we chat about the best ways to improve skin and the importance of hydration, a zen approach to eating and putting butter in your coffee! I’m sharing a few of my favourite super simple recipes that I would love for you to try. I hope that this issue will inspire you to put together a new dish, introduce you to some new healthy skin habits and maybe remind you to drink that extra glass of water! And I hope the remainder of your summer is full of sun, joy and appreciation.

JEN ZIGIZMUND is a registered holistic nutritionist, recipe developer and a food photographer. She creates wellness and nutrition content for corporations and is on a mission to inspire mind shift around wellness, eating and selfacceptance. You can follow her on  Z.E.N.E.R.G.Y

V I S TA M A G A Z I N E . C A

No. 130 MAY/JUNE 2020

The Spring Cleaning Issue

6 Kidney Cleansing Foods

No. 129 MARCH/APRIL 2020

The Women's Health Issue

Chaga Mushrooms: Nutritional "Black Gold"

Vegan Carrot Lox

Feeling Alive Versus Just Living

Hay Fever Facts

Low on Iron?

pg 18

Food Specialist Connie Leung shows us how she shares hers V I S TA M E N TA L H E A LT H

Pulling Emotional Weeds pg 22

CA N NA .MED.ED

Cannabis-Infused Treats pg 24

DAY I N T HE L I F E

Nutritional Coach Andrea Mele pg 46

Back to School & Family Issue

Managing Transition Stress

pg 13

Brain-Boosting Foods

pg 14

The Fit Friendly Family

pg 28

School Friendly Recipes

pg 24

pg 15

PLANT-BASED LOVE

No. 126 SEPTEMBER/OCTOBER 2019

pg 16

pg 38

P R I N T E D I N C A N A DA

Create a Menopause Celebration

pg 13

pg 14

Indoor Herb Gardens

pg 41

pg 44

BACK TO SCHOOL– AND THRIVING

UPLIFTING WOMEN Yogini and recipe creator Teri-Ann Carty shares her journey CAN N A.MED.ED

Are Edibles Safer Than Smoking? pg 26

P R I N T E D I N C A N A DA

THE ORGANIC ENTREP RENEU R

Millennia Tea CEO Tracey Bell pg 20

DAY IN THE LIFE

Emotion-Focused Chef Ana Arenas pg 46

Holistic Nutritionist Amera Musleh shares science-based wisdom

C ANNA.M ED. ED

Hemp's Nutritional Benefits pg 26

THE ORGANIC ENTREP RENEU R

Silkeny Coconut Oil Founders pg 20

DAY I N THE L I FE

Tash & Brandon's Mindfully Married pg 46

P R I N T E D I N C A N A DA

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2019-08-29 6:07 PM

No. 131

JULY/AUGUST 2020 FOUNDER

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Kristin Van Vloten

DIRECTOR OF BUSINESS DEVELOPMENT

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CONTENTS

WHOLE FOODS

CANNA.ED.MED

PALEO RECIPES

6 Foods for Acne-Free Skin 15 STATS

Understand Your Skin Cancer Risk 22 ORGANIC ENTREPRENEUR

Q&A with the owners of Udderly Ridiculous

CBD Face Masks

Hydrating CollagenRich Treats

26 FITNESS

H2O The Ultimate Hydrator 33 Q&A

Skin Loving Nutrition with Jen Zigizmund

44 VEGGIE-FRIENDLY RECIPE

Skin Summer Smoothie 46 DAY IN THE LIFE

Body Confidence Coach Stephenie Farrell

The Skin Care & Hydration Issue

No. 131 JULY/AUGUST 2020

BREATHING ROOM

Using Visualization to Truly Succeed Tools like vision boards can be inspiring, but in order to reach your goals, you may need to approach visualization differently.

Taking time to dream is necessary. Tools like vision boards can help you to identify your biggest goals. And did you know that visualization, the act of imagining something in detail, can actually help you to achieve those goals? However, it all depends on how you approach this powerful practice. A study by University of California researchers shows us how this works. They asked one group of students to visualize getting the grade they wanted on a test. And then they asked another group to visualize themselves studying for the same test. Which group scored higher? Group number two. Their visualization actually drove them to study harder and their grades reflected that. Here are a few tips for harnessing visualization to truly succeed: 1

Visualize the steps to success

As the University of California example illustrates so clearly, visualization that focuses on the steps you need to take to achieve success works better. For another example, think about a basketball player. They don’t just visualize slam dunks. They visualize, in detail, all the moves they’re going to make, from dribbling and pivoting to jumping and aiming, in order to prepare for real success on the court. 2

Don’t let fantasy halt your progress

It’s so important to dream, but the last thing you want to do is get caught up in fantasies that actually hurt your motivation. Another study in the Journal of Experimental Social Psychology found that fantasizing can actually lower the odds that you will spend your energy working to make your dream come true. It’s a fine balance! 3

Harness your five senses

As you visualize the steps you need to take to succeed, ensure you are creating the most vivid mental picture possible. Try to involve all five of your senses. Go through the scenario slowly, in tremendous detail. Victory is within your reach. V I S TA M A G A Z I N E . C A

WHOLE FOODS

6 Foods for Acne-Free Skin Research shows that a low-glycemic diet can help prevent acne breakouts. To support your clearest, most glowing complexion this summer, choose these skin-saving foods. 1

Oatmeal

Unlike fries, pastries, and white bread, oatmeal is a carbohydrate-rich food that releases its sugars slowly into your system. Nutritionists believe that its high fibre content holds the key to its skin-friendly benefits. 2

Oysters

Oysters are a fantastic protein source that packs a major dose of zinc. Zinc reduces the inflammation in the body that may contribute to acne, and it also appears to kill the bacteria that fuels breakouts.

Brazil nuts contain large amounts of vitamin E, an essential micronutrient for skin health. Vitamin E helps protect the skin from infections. Plus, the antioxidants in this rich snack lower overall inflammation in your body. 5

Seaweed

With its high levels of iodine, seaweed supports the functioning of your thyroid. Your thyroid, of course, is partly responsible for your hormonal health, so it plays a role in preventing the “hormonal acne” that you may suffer from.

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Salmon

Salmon is a superfood with the power to heal your skin. As a rich source of omega-3 fatty acids, it lowers inflammation and may also reduce a type of protein that’s linked with acne. 6

Brazil Nuts

Kale

Acne sufferers can reduce scarring by consuming more kale. This leafy green is packed with antioxidants that reduce the hyperpigmentation that causes scars. Its high vitamin C content also increases the collagen production that helps repair scars faster.

BREATHING ROOM STATS

SUNNY SUMMER, SAFE SKIN: 3 STATISTICS TO HELP YOU UNDERSTAND YOUR SKIN CANCER RISK Protecting your skin from the sun’s damaging effects is a little easier when you truly understand your risk level. Putting on sunscreen, hats, and protective clothing can be a chore when summertime rolls around, but it’s so essential for your health. This is particularly true if you happen to be at a high risk of developing skin cancer. Many of the risk factors are well known—fair skin, family members with skin cancer, and tendency to use tanning beds, for example. However, there are a few that may surprise you. If these apply to you, it’s smart to exercise extra caution. Here are three statistics highlighting surprising skin cancer risks:

A HISTORY OF BURNS RAISES YOUR RISK DRAMATICALLY The fact that sunburns raise your risk probably won’t surprise you—but just how much they raise it might. In fact, one sunburn that blisters your skin in childhood or adolescence can raise your risk of melanoma by 20%. Five or more of these type of burns increases the risk to 80%.

THE HIGHER YOUR ELEVATION, THE HIGHER YOUR RISK: Your geography has an impact. When you’re somewhere with higher elevation, you’re exposed to more powerful UV rays. That raises your skin cancer risk.

HEALTH HISTORY PLAYS A ROLE: Your health history has a great impact on your skin cancer risk level. In particular, if you’ve had an organ transplant, your risk of developing squamous cell carcinoma increases by 100%.

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FUNCTIONAL FOODS

Bone Broth Bone broth, the rich brew you get from simmering the bones, marrow, skin, feet, ligaments, and tendons of an animal, heals us in many ways. Heal Your Gut Bone broth tends to be rich in gelatin, which helps to line your gut and make it more resilient, especially when you have food sensitivities. It’s also a rich source of probiotics that make your digestive tract healthier and more effective.

Get Vibrant Skin

Boost Metabolism

Improve Immunity

Protect Your Joints

Collagen is another component of bone broth. This essential material helps your skin to maintain elasticity and remain youthful. Additionally, it can reduce the appearance of cellulite, because it provides the connective tissue that tones and firms your skin.

Bone broth also provides a good dose of amino acids, which impacts your body in a number of ways. One of these amino acids, glutamine, supports your healthy metabolism by sending essential nutrients to your cells.

By helping to heal your gut, bone broth provides tremendous advantages to your immune system. When your digestive tract’s lining is strong, you have a healthier “inflammation response”. That means your immune system doesn’t react with too much sensitivity to perceived threats.

Bone broth’s collagen can restore the cartilage that your joints naturally lose as you age. Also, the gelatin in bone broth can help your joints to remain lubricated, reducing friction between your bones. Finally, bone broth strengthens your bones, which reduces the pressure on your joints.

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WHOLE HOME

Increase Humidity in Your Home Naturally

In the summer, air conditioner use can cause dry, flaky skin. Fortunately, there are many natural ways to boost your home’s humidity. 1 Add houseplants

2 Shower with the door open

3 Hang laundry indoors

4 Skip the dry cycle

Houseplants add beauty to your home while humidifying and (in many cases) purifying its air. As plants absorb water through their roots, they disperse it into their leaves and stems, raising the moisture level surrounding them.

Don’t let the steam from your shower go to waste. Keep your bathroom door open and the moist air will circulate throughout your entire home. If modesty demands, then simply open up the bathroom door after your shower is finished.

This is an especially ecofriendly solution for low humidity in the home. In addition to reducing electricity use from dryers, you’ll be releasing moisture into your home from the clothes as they dry.

After your dishwasher completes its wash and rinse cycles, you can open its door to let steam disperse into your home. Why consume the electricity on a dry cycle that wastes this eco-friendly humidifier?

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WHEN WAS LIFE

A LITTLE

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LIFE IS SWEET.

The Role of NAD in Innate Immunity ELIZABETH LARRIVEE

The immune system protects us from pathogens such as bacteria and viruses. And generally speaking, it’s fantastic at what it does. It’s also incredibly complex. There’s still a lot to discover about the immune system, but some aspects are well known. The science on the important role vitamin D plays, for example, is well established. What’s more, our understanding of the outsized significance of gut health for innate immunity is growing.

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HEALTH

NAD (nicotinamide adenine dinucleotide, NAD+ is its oxidized form) is a kind of “helper” molecule that is also being studied for its prominent role in innate immunity. Specifically, it’s a cofactor that is required for enzymes involved in metabolism and immune function. If the immune system were an army, NAD would be a top-ranking general. The molecule is among the first to be informed of a threat, and it’s incredibly effective in dealing with them. A few viruses disrupt the immune system by depleting NAD. Dr. Charles Brenner, lead investigator of a recent study on coronavirus and dysregulation of NAD, states that patient and animal samples of SARS-CoV-2 (the coronavirus causing the pandemic) show “that a set of poly(ADP-ribose) polymerase (PARP) family members are induced” by the viral infection, and that these “PARPs include enzymes required for the innate immune response” to mouse hepatitis virus (MHV), which is a model CoV. MHV was further shown to induce an attack on NAD+. As a result, less NAD is available for fighting the virus and other critical cell functions, which weakens the immune system. The new study, conducted jointly at the University of Iowa, Oregon Health & Science University, and the University of Kansas, concluded that “coronaviruses, including SARS-CoV-2, the causative agent of COVID-19, greatly disturb the NAD system”. Dr. Andrew Shao, SVP of Global Scientific & Regulatory Affairs at ChromaDex, describes coronavirus as worse than other viruses in that it engages cells in a game of cat and mouse over NAD, with the result being that cells’ stores of NAD are drastically depleted. Functional medicine practitioner Dr. Inna Lukyanovsky said the coronavirus depletes cellular NAD “up to 70%” by turning off two gene pathways used for NAD production. So the virus not only depletes NAD, it also diminishes the cell’s ability to produce more of it. Without enough NAD to regulate the immune response of cells, the immune system as a whole gets out of control. A protein called mTOR that regulates cell growth and has been implicated in cancer, cardiovascular disease, obesity, and diabetes, goes into overdrive. A “cytokine storm” is produced, where the immune system releases too many

cytokines into the blood too quickly. While cytokines are a part of normal immune system functioning, and mTOR is essential for cell growth, the storm of cytokines instigated by mTOR, unregulated by NAD, is damaging to the body. According to new research on the role of cytokine storms in patients with Castleman Disease (iMCD): “With iMCD, just as with COVID-19, it is the body’s hyper-response that’s deadly rather than the disease itself, and this study gives us new clues about why the immune cells are out of control and what we can do to rein them in”. It’s clear that proper immune system functioning is highly dependent on NAD and the role it plays in regulating immune responses in general and the activity of mTOR in particular. Reducing the cytokine storm by restoring NAD to its proper functioning would seem to be a key part of treating a dysregulated immune response. As of right now, there are no approved health products to prevent, treat, or cure coronavirus. While there is no evidence yet that supplementing with NAD can be effective for regulating immune system dysfunction caused by coronavirus, Dr. Shao is “optimistic.” Research is underway to discover whether increasing NAD through supplementing nicotinamide riboside (NR), which is a precursor to NAD, could slow the progression of the virus and possibly assist the body in restoring its innate immune response. There is an established body of both clinical and pre-clinical research that shows raising NAD levels through NR supplementation when other kinds of NAD-depleting stressors are present has beneficial effects. These stressors include metabolic stress, excess sun exposure, excess alcohol consumption, and sleep deprivation. NAD levels can be raised by lifestyle changes, such as moderate exercise and fasting, certain pharmaceuticals, or by consuming foods or supplements that contain NAD precursors such as tryptophan, niacin, NR, or niacinamide. In the case of coronavirus, research suggests that infected cells activate the NR pathway, indicating that they seek out NR as the most efficient way to try to replenish their NAD.

ELIZABETH LARRIVEE is a writer with over a decade of experience in professional writing and research. She is passionate about new discoveries in evidence-based and holistic approaches to health and wellness and communicating them to other Canadians.

V I S TA M A G A Z I N E . C A

Ice Cream So Good, It’s Udderly Ridiculous Husband and wife duo Greg and Cheryl Haskett of Udderly Ridiculous are bringing gourmet goat’s milk ice cream to market while making a difference in their community and around the world What are the major benefits of choosing ice cream made with goat milk over ice cream made with cow milk? The short answer: goat milk won’t give you the pain, bloating and embarrassing side effects that cow milk can. The longer answer: goat milk contains less lactose than cow’s milk and is filled with vitamins, enzymes, and protein. Goat milk doesn’t contain the complex proteins that can stimulate allergic reactions, so it doesn’t suppress the immune system. It’s also easier to digest than cow’s milk. Statistics show that goat milk will digest in a baby’s stomach in twenty minutes, whereas pasteurized cow’s milk takes eight hours. The difference is in the structure of the milk. It contains twice the healthful medium chain fatty acids, such as capric and caprylic acids, which are highly anti-microbial. Not to mention, goat milk has long been touted as great for your skin and your digestive tract!

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Why was it important to create a product you could make on your farm - which we should mention has been owned by your family for three generations? My husband Greg is a third generation farmer and has always wanted to see the raw materials and witness the day to day efforts in something tangible that people could experience and enjoy. Farming is tough and selling raw goat milk, we can be at the mercy of the markets and those who control those markets. In 2017, one of the companies that buys Ontario goat milk decided to buy from another country. That shift put many farmers into bankruptcy or having to take little to no money for the milk they produced. It was heartbreaking to see the impact and ripple effect of this corporate cost-cutting decision. We decided we wanted to create an innovative product in Ontario that would provide another outlet for Ontario goat milk and support Ontario farms. What were the major challenges you faced getting this ice cream project going? As anyone with a new small business will tell you, getting financing is hard and developing an ice cream that is sold on retail shelves requires a huge investment (regulatory requirements, labelling, large quantities of packaging, retail barcoding and inventory etc.). Ice cream is an incredibly sensitive frozen product to distribute and it requires special storage. It takes time to build a brand and ice cream has a seasonal curve, so it is difficult to get the commitment from retailers to keep it on shelves long enough to build a following

ORGANIC ENTREPRENEUR

“We want to make a difference in our community and a lasting impact around the world through developing sustainable (and delicious) products and educating people about goat milk.” of people regularly buying our product when sales also naturally go down in the offseason. If not enough product moves off store shelves in a period of time, you lose your space on the shelf. As a smaller gourmet producer, we don’t have the margins or the budgets to pay to be in the store flyer and put on “sales”. It’s hard to compete on price, but we also know all our ingredients are of high quality without the use of artificial colours and flavours. We are also a local product, using real Niagara wine and craft beer. No one else is doing what we are and so we are proud to produce it and we know that the people who try it immediately understand the difference. What were your biggest wins as you built the business? Early on, we had the support of independent retailers like Pusateri’s Fine Foods, Fiesta Farms, Organic Garage, Fraberts Fresh Food and Highland Farms. We were brought into the Sobeys’ local program – this was important as we don’t have our own shop. We won our first awards at the 2019 Royal Agricultural Fair in Toronto in their ice cream competition. We won second place for our Vanilla Bean Lavender and one of the two big ribbons – the Judge’s Choice award. This meant so much to me as it proved we could not only compete against cow ice cream on nutrition and digestibility, but also on our gourmet taste. We were also selected as a finalist in the Canadian Grand Prix of New Products award (final results for the winner will be in late July). We provided over 80,000 samples to consumers and the overwhelming response was how amazing the product tasted and for those with lactose intolerance, there was a lot of excitement around being able to

eat real ice cream again, pain-free. Honestly, the reactions and encouragement from our customers, followers and mentors has been the biggest gift. Tell us more about your Gift a Goat program. We are invested in sustainable agriculture and support farms and causes in Ontario, but we wanted to do more right from the start. We partnered with World Vision Canada because of their stewardship and their goat program. When someone buys a pint of our ice cream, a portion goes through World Vision to purchase goats for families in need. That purchase also provides education, agriculture training and much needed support, making it possible to give a family and their community a brighter, self-sustaining future. What’s your vision for the future? We are building Udderly Ridiculous as a brand, not just an ice cream. We want to make a difference in our community and a lasting impact around the world through developing sustainable (and delicious) products and educating people about goat milk. Our BHAG (big hairy audacious goal) is to one day have our own manufacturing facility allowing people to tour the plant, learn about ice cream and agriculture and of course have the G.O.A.T ice cream tasting room! We want to create an educational destination experience.  UDDERLYRIDICULOUS.CA  UDDERLYICECREAM V I S TA M A G A Z I N E . C A

Make a Splash: Best Summer CBD Face Masks KELLY EBBERT

We typically think of summer as a time to get outside, whether it be to bathe in the sun or dive into the pool. These activities can be great for our health in numerous aspects; after all, we’re using our bodies to get active or taking breaks from our everyday stresses. Unfortunately, much like winter, the summer can bring on skin health issues such as drying out from harsh chemicals, acne breakouts, and sunburn. By treating our bodies right, we can mitigate the damage and keep our skin healthy and hydrated this summer.

KELLY EBBERT spends her time writing and researching to make the world a little brighter. She seeks to help people feel comfortable in their own skin. You can find her meditating or enjoying the simple beauties life brings.

A great skincare routine is key to healthy skin. A healthy routine is more than just washing your face and can be impacted by everything from exposure to the external environment and stress levels, to diet. However, there’s nothing quite like a simple cleansing routine to help us fill in the gaps. CBD may offer out of the park assistance with your skin. Some research has shown that CBD could potentially carry anti-oxidative and antiinflammatory properties which would enable it to assist with redness and dryness of the skin. In addition to CBD, various vitamins and minerals have been shown to help promote healthy, glowing skin. These vitamins and minerals can be incorporated directly into our routines by creating DIY face masks. Herbal company Kats Botanicals knows the benefits of vitamins and minerals, filled with antioxidants, that help with maintaining healthy skin. Natural powders like turmeric aid in promoting healthy skin. Turmeric contains anti-inflammatory properties, which may help treat redness and inflammation in acne, as well as antioxidants which can help skin to glow.

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Add Shilajit to your skincare routine Justin Kats, of Kats Botanicals explains that incorporating Shilajit (a natural substance found mainly in the Himalayas) adds to any skincare routine. “Due to the fulvic acid, organic humic substance, and micro minerals, Shilajit really helps the glow of the skin. Shilajit is rich in 10 amino acids which are necessary for growth factors, a healthy immune system, and rebuilding of the cells which all help your skin health.” Kats also explained that because Shilajit contains trace minerals such as magnesium, copper, and zinc, it can assist with the absorption of vitamins. This feature boosts skin health, but it also helps further treat the immune system. “Shilajit also contains silicon which promotes healthy skin collagen synthesis and skin elasticity, as well as selenium and zinc which helps with UV radiation. It also contains copper which helps with collagen, elastin synthesis and promotes skin elasticity.” Zinc has also been shown to reduce inflammation, fight bacteria, and promote skin cell growth. Other skin-friendly vitamins include vitamin E, which can be found in avocados -- a perfect addition to your next CBD face mask. Vitamin E is a great antioxidant, which has been shown to reduce sun damage and moisturize the skin. Vitamin E has also been noted to further maintain skin health as it helps to protect skin cells from damage and promotes elasticity. With the knowledge we have about helpful vitamins and minerals, CBD may serve to boost already fabulous skincare routines with only a handful of drops. Peek this list for some great CBD face mask recipes to add a little something extra to your skincare routine!

CANNA.MED.ED

Lemon / Honey Face Mask

Honey / Avocado Mask

Turmeric & CBD Facial Cleanser

Ingredients

• 1 tablespoon honey • 2 drops lemon essential oil • 4 drops CBD oil

• ½ teaspoon honey • ½ avocado • 2 tablespoons CBD oil • 1 teaspoon yogurt

• 1 teaspoon turmeric powder • 1 teaspoon CBD oil • 1 teaspoon apple cider vinegar • 1 teaspoon coconut milk • 1 tablespoon honey

Directions Mix together the honey, lemon essential oil, and CBD oil in a bowl. You’re looking to achieve a paste consistency. After mixing, utilize a brush or your fingertips to apply the mask to your face. Let the mask rest for about 10 to 15 minutes. When time is up, rinse your face with warm water and pat dry.

Directions Mash half of an avocado in a small bowl. Stir in the honey, CBD oil, and yogurt with the avocado until a paste is formed. After mixing, utilize a brush or your fingertips to apply the mask to your face. Let the mask rest for about 10 to 15 minutes. Rinse face with warm water and pat dry with a cloth.

Directions Add ingredients to a ceramic bowl. Mix the ingredients gently together until they form a paste consistency. After mixing together, apply mixture to the face using fingertips. Let rest on your face for 10 to 15 minutes. Rinse cleanser and dry. Caution! Turmeric can cause staining, so be sure not to wear your favourite shirt. When drying, do not use a light-coloured cloth. Note that your face may appear tinted after use, but this will fade.

Shijalit Face Mask

Ingredients • ½ teaspoon Shijalit • 1 tablespoon honey • ½ teaspoon cinnamon powder • 4 drops CBD oil

Directions Add Shijalit, honey, cinnamon powder, and CBD oil to a small bowl. Mix ingredients carefully together until you form a paste consistency. Apply mixture to face with fingertips. Let the mask rest for about 10 minutes. Gently rinse face with warm water and pat dry with a cloth. Finally, it is vital to remember that one of the best ways to hydrate your skin is by hydrating yourself! Not only does drinking water keep skin hydrated, it also helps to promote good circulation, carry nutrients, and makes all of these vitamins and minerals able to effectively integrate and benefit the body. Be sure to treat your skin well this summer. Incorporate some of these new CBD face mask recipes into your routine and watch your skin blossom with results!

V I S TA M A G A Z I N E . C A

H2O: The Ultimate Hydrator Water is Mother Nature’s purest, life sustaining source and essential for the healthy functioning of many bodily processes. So, why is it so often overlooked or pushed aside for its caffeinated, carbonated and sugar laden rivals?

If you’re moody, lightheaded, unable to focus and/ or suffer from headaches, H2O may be the simple solution you’re looking for. You may be dehydrated. The human body cannot make or store water, so it’s necessary to replace what you’ve eliminated during the day (i.e. from urine, bowel movements and sweat). Water is necessary for many bodily processes, so ensure you’re meeting the daily requirement. 2

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Bones and Joints

As you age, your bones lose minerals so it’s important to replenish with water. In order to rid toxins that can build up in the bone, water is essential to keep byproducts moving along. Likewise, it also serves as a lubricant for cartilage by helping joints glide freely, minimizing joint damage and ailments like arthritis. 4

Muscle Strength

Muscles are primarily comprised of water, so drinking plenty of it will help to maintain muscle tone. As the main conduit in transporting nutrients to feed muscles, water also removes waste byproducts, regulates body temperature and helps decrease recovery time after a workout. A sufficient amount of H2O per day keeps the kidneys and liver performing at optimal levels, thereby removing toxins, waste and salt from the blood and reducing the amount of fat deposits in the body.

DANIELA DEFEO

Our magnificent bodies are made up of 50 to 75 per cent water; that is from blood, urine, digestive juices, perspiration, and in lean muscle, fat and bones. Since our bodies can’t store water, it is crucial to replenish. Consuming water, between six to eight cups a day, will assist in keeping your body in tip-top shape by aiding with digestion, constipation, carrying oxygen and nutrients to cells, regulating body temperature and lubricating joints. Water is undeniably your friend and should be your go-to drink of choice. Here are seven thirst-quenching reasons to keep H2O top of mind and in your bottle.

Brain Power

Mouth Watering

H20 is an essential component for saliva production. By consuming the recommended daily water intake, it may help to alleviate dry mouth which could adversely put you at risk for tooth decay. Although saliva is generally produced by regular fluid intake, a decrease in production may result from things like medications, aging and therapies. Additionally, replenishing with water aids in the digestive process, as saliva contains enzymes that help in metabolizing food.

FITNESS

Digestive Power

Water is also the best source to keep your digestive woes at bay. Your body requires water to urinate and for bowel movements so without a sufficient amount of it, the body holds onto extra water and stores it to assist in regulating functions. As a result, constipation, bloating (water retention) and other irritable bowel ailments may ensue. 6

Skin Deep

Your skin is the largest organ in your body and primarily made up of water. Without adequate hydration, your skin may be prone to premature aging, dryness and flaking. In order to keep your skin smooth and healthy, with fewer wrinkles, puffiness and itchiness, water should be your go-to beverage of choice to rid the body of toxins and promote collagen production. 7

Sleep Time

As you’re snoozing off, your body has the time to replenish fluids lost throughout the day. By ending off the night with a glass of water, it may help to keep hydration levels topped up in order to allow the body to get to work. During your sleeping hours, the body is detoxifying the system, breaking down waste, increasing blood circulation and ridding the body of unwanted toxins and excess salts. In addition, water is a great sleep aid as dehydration may block the production of melatonin, a hormone that promotes relaxation and sleep. Water is your body’s best renewal source. From head to toe, staying hydrated will improve your overall health and ensure your body is performing at its optimal best. If you’re lacking in your fitness goals, feeling sluggish, or experiencing inflammation of the body and skin, the one culprit I usually suspect in my coaching practice is insufficient hydration. Ensure you’re drinking the daily recommendation of six to eight cups (or more) and visiting the loo several times a day. The best indicator of hydration is your urine is pale and you’re not feeling thirsty! So, cheers to you. Drink H2O, Mother Nature’s purest source – it’s your ultimate hydrator!

H20 tips Add a little pizzazz to your water; try making fruit infused ice cubes. Simply slice desired fruit of choice, put into ice cube tray, top with water and freeze. Once frozen, pop ice cubes into water goblet and fill with filtered water. Substitute H20 with coconut or maple water and pour over fruitinfused ice cubes – a perfect replenishing hydrator after a workout! Fill ice cube trays with amino acid powder mixed with water to help with muscle support and recovery.

DANIELA DEFEO is a certified health coach, published health/fitness author and wellness ambassador. She encourages a holistic approach to wellness by advocating the importance of nutrition, exercise, selfcare and sustainable living. Connect with her for fitness/nutrition programs, tips, advice and insightful articles on all things health and wellness.  DEEVITAREFLECTIONS  DEEVITAREFLECT V I S TA M A G A Z I N E . C A

Connect with our super inspiring Vista Ambassadors this issue for wellness tips, healthy recipes, fitness advice and more.

 Empowering women globally, CHARA MARIE, R.H.N

guides women in not only improving their relationship with food but tapping into a body-confident lifestyle in which they thrive. Educating her clients on healthy food choices and positive, impactful lifestyle adjustments, has been the backbone of her major success. FUN FACT Makes the world best vegan mac n cheese.  CHARAMARIE.COM  CHARA.MARIE

Find us @VistaMagCanada and follow #VistaMagCanada and #VistaAmbassador. We have you covered for all things health and wellness.

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AMBASSADORS

 NATALIE GOMES is a food and travel blogger from Toronto. She loves to share photos and opinions on food adventures across the city and abroad and always has a good recommendation for any type of cuisine or recipe you’re looking for. While she does lead a healthy and active lifestyle, her guilty pleasure is a cold, fresh pint of craft beer.  CHEF POLA is a Vancouver

FUN FACT “I love to run and plan to do my first half-marathon next year.”  COOKING_QUIDNUNC

based chef and entrepreneur who has always been passionate about eating for better health. Chef Pola adds value to her work with recipe development. She loves nutritional baking and taking a classical recipe or ingredient and upgrading it for a healthier result. She loves trying new products, and sharing her foodie knowledge and recipes with others. When she is not working with her brands or creating recipes, you will find her walking and forest bathing in Pacific Spirit Park, her happy place. FUN FACT “I love hats. Whenever I am shopping or visiting a new place in my travels, I usually end up buying a new hat. Been there, done that, got the hat!”  CHEFPOLA.COM  CHEFPOLACANADA

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AMBASSADORS

 SIDNEY is a certified nutritional practitioner and a lead faculty member at the Institute of Holistic Nutrition in Vancouver. With a decade of national level coaching experience in the sports realm, she is able to apply the similar approaches to motivating clients to reach their health and wellness goals. She believes that by providing the right knowledge and tools, clients are able to develop and sustain their own foundation of good health. She runs a private practice both in person and online and leads corporate seminars in nutrition and wellness.

FUN FACT She is currently creating nutrition and wellness courses designed for practitioners of all types with @FIOREHEALTH. First course launches Summer 2020!  VERITASWELLNESS.CA  FIOREHEALTH.CA  VERITASWELLNESS  FIOREHEALTH

 JENNA BATH is an animal lover, a vegan-travelling foodie and aspiring young business woman from Kamloops, BC. She shares her plant-based lifestyle and knowledge through her Instagram page. “A goal of mine has always been to inspire young women to live their most authentic and healthiest life.”

FUN FACT “I’ve spent eight months of my life in South East Asia, travelling with my boyfriend! Most of it was spent in Thailand, which happens to be my favourite place on Earth!”  TROPICALLYJENNA

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Some of our favourite game changing products for your health F E AT U R E D P R O D U C T S

Like yoga, the bed of nails has been around for thousands of years. THE BED OF NAILS is an instant stress reliever, that pretty much does the meditation and relaxation for you and you don't need to be dependent on a teacher or a class. All you need to do is to bring out your Bed of Nails on the floor, bed, sofa, chair and the relief is instant without you having to do anything but lay or sit on it. This is a great tool for those who have a hard time relieving stress on their own.  MYBEDOFNAILS  BEDOFNAILS.ORG

Looking for a tasty snack at home or on the go? Bust out of your shell and dare to snack differently with two new WONDERFUL PISTACHIOS No Shells flavours: Chili Roasted and Honey Roasted. New to Canada, the Wonderful Pistachios No Shells flavours are a delicious and convenient snack.  WONDERFULPISTACHIOS

BLUE LOTUS CHAI is made from the finest brewed tea, blended with their 6 signature spices, producing a powder that is completely hot water soluble. Add 1/4 teaspoon to hot water/milk & sweetener of choice and you have authentic masala chai in seconds! According to the company, it’s made from 100% Certified Organic powdered spices, unsweetened, no milk powder, and Non-GMO.  BLUELOTUSCHAI  BLUELOTUSCHAI.COM V I S TA M A G A Z I N E . C A

PRODUC T SPOTLIGHT  MAKERBARS has just launched Canada's first homecompostable wrapped energy bites and are the inventors of the first energy bar kit. They don't cut corners on a high quality product focusing on ethically sourced ingredients such as their fair trade chocolate and coconut. Plant-based packaging just like their proteins!  MAKERBARS  MAKERBARS.COM

 Available in three sizes, THE SWEAT MATE is great for hot yoga costumes, gym clothes, wet towels, swimsuits, dirty laundry; anything that gets wet or sweaty or soiled, and needs to get home smell-lessly to the wash. Greatest part? It can be tossed right into the wash, too.  THESWEATMATE.COM  SWEATMATE.APP

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 In between use, Nomader Collapsible Water Bottles save on space by rolling up into a ball or collapsing flat like a tube of toothpaste. While in use, the reusable Nomader bottle is convenient to carry with its ergonomic wrist strap, fits into most car cup holders and backpack side pockets, and can be easily clipped to your bag or belt loop with a carabiner.  NOMADER.COM  NOMADER

 PROCTOR SILEX CREPE MAKER 13inch nonstick cooking surface. Batter spreader, spatula and batter measuring cup included. 8 heat levels. Simply pour batter, spread across surface and fold your finished crepe.  PROCTORSILEX.CA/

 MOODYGIRL has officially launched with 3 signature chocolate bars that are organic, vegan, paleo, soy, gluten and refined sugar-free. Each bar contains only 3 ingredients (cocoa mass, coconut blossom sugar, and cocoa butter) plus vitamins and adaptogens to help you feel your best for any time of day! Moodygirl wants to inspire women to unlock their inner mood from everything sassy to sweet! The line consists of For That Time of the Month to fight off those painful cramps and moments of fatigue. Libido Lover for those nights when you need to increase stamina and a higher sex drive, and Chill Out for those moments when you need to relax.  MOODYGIRLCHOCOLATE  MOODY-GIRL.COM

Q+A

Holistic nutritionist Jen Zigizmund shares with us how we can use food to support our skin.

Glowing from the Inside Out V I S TA M A G A Z I N E . C A

Q+A

On your Instagram bio, you say that you’re a holistic nutritionist who likes to “put butter in your coffee”. You love talking about food in a tongue in cheek way, but what does this bio tell us about your overall approach to nutrition? I’m on a mission to simplify and ease our approach to wellness and bring some humour into what seems to be a heavy subject sometimes. Becoming healthy and fit has never been more overwhelming and stressful - talk about an oxymoron. We are bombarded with a spectrum of conflicting advice, restrictions, rules, counting, weighing, perfectionism, and guilt. Research shows that dieters think about food 25 per cent to 65 per cent of their day, and those thoughts are usually filled with guilt, confusion, self-criticism, and shame. That’s not a way to lead a healthy life. Exhausting yourself over wellness clearly will not lead you to better health! So, I ask people to reconsider their attitudes toward food. Health journeys can and should be fun, exciting, creative and joyful. Once those rigid, judgmental voices quiet down, you can tune into your own intuition, pick up on the signals that your body gives you, and strengthen your confidence around eating. This will lead you to where you want to be. And yes, I do put butter in my coffee! Good quality coffee and grass-fed butter is packed with antioxidants. Combining the two provides increased cognitive function and a sustained energy high first thing in the morning. And it’s freaking delicious! We’re talking a lot about hydration and skin care in this issue. How do you use food to support your skin? We often hear that healthy skin starts from within, and that is true. Conditions like acne, rosacea, dry skin, premature wrinkles, eczema, psoriasis all have been linked to a compromised digestive system. The first step in supporting skin from a nutritional perspective is to minimize gut irritation and inflammation and restore healthy digestive flora. You can do so by adding probiotic-rich foods like sauerkraut, kombucha, kimchi, kefir and miso as well as anti-inflammatory foods such as ginger, turmeric, garlic, green leafy vegetables and berries. Improving absorption is very important as well. If absorption is compromised, you can take all the supplements, but your skin will not reap the benefits. Nutrients will not get to your skin, because the body prioritizes getting the nutrients to the essential organs first. Apple cider vinegar, ginger and lemons will increase and normalize your stomach acid and foods that contain natural digestive enzymes like pineapple, papaya and unpasteurized honey will assist with a breakdown and absorption of nutrients. Healthy cell membranes are crucial for that glowing complexion. Strong and healthy cell membranes allow nutrients

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to enter the cells, get the waste out, and retain more moisture for plump skin. Foods that are rich in omega-3 and omega-6 fatty acids such as oily fish, chia seeds, flaxseeds, nuts, eggs and olive oil have fatty acids that are used as building blocks of cell membranes, so make sure to incorporate those daily. Free radicals wreak havoc on your skin. Those pesky little molecules are found all around us and are nearly impossible to avoid, but luckily antioxidants and phytochemicals found in berries, citrus fruit, nuts, seeds, herbs (like thyme and oregano), seafood and cruciferous vegetables help neutralize them and protect our precious skin cells from oxidative damage. What’s your story? How did you end up becoming a nutritionist? My story has two main influences. The first comes from my love of cooking and food. I was introduced to several different types of cuisine throughout my childhood because our family travelled a lot and so I learned to appreciate different flavours and traditions early on. And the other part was not feeling optimal through my teens and early 20s. I just remember going through the motions, trying to function on zero energy, having a hard time concentrating and having a very low drive to do anything. So I came across a few books, started experimenting with changing my eating habits, and with a few little tweaks, I noticed a huge change almost immediately. The whole experience was fascinating and inspired me to pursue the understanding of the science behind body-mind and food connection. I looked up holistic nutrition schools in Ontario and low and behold, there was one across from my apartment at that time that was offering a great program. I saw it as a sign and enrolled immediately.

What’s your favourite summertime dish? I love quick and easy summer recipes, something with simple ingredients that you can whip up fast so you have more time to enjoy the weather. I can’t pick just one, but there is a meal that I have been having at least once a week since the grilling season – Grilled Halloumi Watermelon Salad. It’s a light dish but has a good amount of fibre and protein to keep you full. The salty flavour of halloumi compliments fresh sweet watermelon, while zucchini provides a neutral break for your taste buds, balancing out the dish. Watermelon contains antioxidant lycopene which protects the skin against UV rays, and halloumi is packed with selenium which neutralizes skin-damaging free radicals - so it’s skin friendly too! Do Zen principles factor into your approach to life and nutrition?

How can a person who wants to up their nutrition game make a few simple changes today? Read the ingredients; I don’t mean the caloric breakdown chart, I’m referring to the ingredient label. Look for foods with no more than four to five ingredients. If you can’t pronounce or don’t recognize some of the ingredients, skip that product. Long ingredient lists usually mean that a product went through extensive processing. And the higher the processing of the product, the less nutritional value you are left with. Make sure the majority of your groceries are minimally-processed, ideally single ingredient foods that don’t require a label at all, like fruits, vegetables, simple proteins, grains – you get the idea. Add instead of subtracting; instead of focusing on what to remove and restrict from your diet, concentrate on adding healthy options. It can be something simple like adding a green leafy vegetable to every lunch meal. It could be adding pureed veggies to pasta sauce, a bowl of berries as a dessert, lemon to your water, or more herbs to your dishes. When we restrict foods, we usually rebel with vengeance. No one likes restriction! But if we keep on adding, we might develop an appreciation for new flavours, find new things we like and have less space left for questionable foods. It’s a healthier and more sustainable approach to making a lasting change.

Absolutely. Earlier in my nutrition business I hit a wall. I kept creating these wonderfully detailed individualized meal plans for my clients only to see them not stick to those plans and feeling disappointed in a few weeks. At the same time my relationship with food was turbulent. I went through an ongoing rollercoaster of very strict “clean” eating to inevitably rebounding, losing control, making poor choices and feeling like a failure. And it was a mirror reflection of how I felt in my day to day life – all or nothing. It took me a few years to learn that eating habits tend to reflect current mental state, and a person’s relationship with themselves. Once you start exploring your relationship with yourself, the food part will change organically. I started incorporating the zen approach to eating and made peace with food, myself and as a result became a better nutritionist. I now view eating and cooking as a practice of selflove, as cheesy as it sounds. And this practice does not happen with every meal - that would be impossible in today’s fast paced world. But for the most part, I try and encourage people to eat like they love themselves - with self-respect, attention, and meeting needs at each meal, whatever those may be. When you apply zen principles to food, you change the entire experience. You can resist having some chocolate or cake and prosecute yourself once you succumb to your urge, and then feel guilt, shame, and throw your entire wellness journey out the window. Or you can allow yourself to have the same exact dessert, take your time, savour every little bite, and dwell on it’s decadency. Same food, same action – but one leaves you feeling exhausted and shameful and the other one leaves you feeling pampered and worthy. V I S TA M A G A Z I N E . C A

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Q + A RECIPES

Grilled Halloumi Watermelon Salad

Ingredients • 250 grams of halloumi • ¼ of a large watermelon • 1 large zucchini • greens / herbs for garnish • ½ cup pomegranate seeds for garnish • Balsamic reduction

Instructions 1 Heat your grill to high. 2 While the grill is heating up, slice zucchini into thin slivers (you can use a mandolin) and cut watermelon into bite size cubes. 3 Grill halloumi for two to three minutes on each side, until you are satisfied with the grill marks. 4 Toss watermelon with zucchini, top with haloumi, herbs and pomegranate. 5 Drizzle with balsamic reduction and enjoy!

Healthy Popsicles

Ingredients • 6 cups of fresh or frozen berries • cup of plain or vanilla flavoured coconut yogurt • 2 tablespoons of maple syrup

Instructions 1 Blend frozen berries with maple syrup. 2 Layer your popsicle mold with yogurt and blended berries to create swirls and let it freeze for 30 minutes. 3 After 30 minutes, take it out of the freezer and insert the popsicle sticks. If you insert the sticks in the beginning, they might sink to the bottom of the mold. Freeze overnight and enjoy! V I S TA M A G A Z I N E . C A

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PALEO RECIPES

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Keep Your Cool Feel refreshed all summer long with deliciously hydrating, collagen-rich recipes! KIRSTEN BUCK, HN

We all know that drinking plenty of water and staying hydrated is important for overall health. During the hot humid months, this is even more crucial because sometimes we forget how much more water we lose from sweating. If you’re anything like me, you often find yourself lounging outside in the sun (slathered in sunscreen of course) with a cold iced tea in hand, grateful for every moment of the beautiful hot weather because you know it won’t stick around for very long. To make sure I’m getting lots of liquids in and staying hydrated, especially when I’m not really feeling plain water, I make a big pitcher of herbal iced tea concentrate every couple days to keep in the fridge. It is super refreshing poured over ice, flavourful and tart with added passionfruit, and may I mention healthier than many powdered varieties found at the grocery stores. Simply prepare in the evening, and wake up to a cold pitcher of homemade iced tea. When you make it from scratch, you’re also able to control the level of sweetness to suit your taste, which I love! Be sure to add a couple scoops of collagen peptides if you have some on hand for an extra boost of skin-loving amino acids. Speaking of collagen, during the summer months, refreshing cold snacks are essential. Cool off with one of my Homemade Orange Coconut Yogurt Popsicles! They are easy to make, delicious, and contain a good amount of protein thanks to the coconut yogurt and a little extra help from a couple scoops of collagen peptides. Perfectly sweet, fresh, and loved by everyone! They are the perfect treat on a hot summer day. V I S TA M A G A Z I N E . C A

PALEO RECIPES

Orange Coconut Yogurt Popsicles Makes: 8 popsicles

Ingredients • 1 large navel orange + 1 tablespoon zest • 1 cup orange juice with pulp • ¾ cup coconut yogurt • ½ cup coconut water • ½ teaspoon vanilla extract • 2 scoops unflavoured collagen peptides (optional) • 1 tablespoon maple syrup or liquid honey (optional) • 8 standard sized popsicle mold

Mango-Passion Fruit Iced Tea Makes: 6 cups

Ingredients • 5 cups boiling water • 4 mango-passion fruit herbal tea bags (any fruit flavoured herbal tea works) • 2 scoops unflavoured collagen peptides • 1 cup passion fruit juice • 1-2 tablespoons liquid honey, for additional sweetness (optional) • 1 lemon, sliced Optional garnish: • Fresh passion fruit, halved, and seeds scooped • Mango chunks • 4-5 sprigs of mint

Directions 1 Pour the boiling water into a large pitcher, and add the teabags and collagen peptides. Whisk just until the collagen is completely dissolved. Transfer to the fridge, and allow the tea to steep for 45 minutes to one hour.

Directions 1 Zest the orange. Cut off the remaining peel, and then segment the oranges (remove the pith and membranes). Roughly chop and set aside. 2 In a blender, combine the orange zest, orange juice, coconut yogurt, vanilla extract, and collagen peptides. Blend on low, just until smooth. Taste the mixture. If you would prefer it to be sweeter, add additional maple syrup or honey to taste. 3 Carefully pour the mixture into the popsicle mold, leaving a 1-inch section at the top. Evenly spoon the chopped orange segments into each mould and stir to incorporate well. Secure the tops and freeze until completely solid, about two to three hours. 4 Run the pops under warm water to help loosen them from the mold and enjoy.

KIRSTEN BUCK is a Winnipeg-based holistic nutritionist, food lover, and founder of the popular blog and social media platform Buck Naked Kitchen. She focuses on a nutrient dense, paleo approach to eating. Her

2 Remove the teabags, then add the passion fruit juice. Taste, and add additional honey to suit your taste. Stir until the honey is completely incorporated. Add the lemon slices, stir, and return to the fridge to cool completely. Do not add ice at this time.

contributions can also be seen on popular websites such as The FeedFeed, Joyous Health, and The Food Network Canada. She is passionate about creating delicious recipes using fresh seasonal food that inspire others

3 When the tea is completely cooled, pour over ice to serve, and garnish with fresh passion fruit seed, mango chunks, and mint.

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to make healthy choices and find confidence in the kitchen.  BUCKNAKEDKITCHEN

V I S TA M A G A Z I N E . C A

What your acne is telling you…

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VEGGIE-FRIENDLY RECIPES

We have all been there with breakouts, argh. But what if these pesky little bumps were a road map, calling out the imbalances that are happening inside our bodies? I believe our skin health is a reflection of what is happening on the inside. CRYSTAL HUGHES

Here are some ways your acne can be speaking to you: • Acne on your forehead and nose (T-zone) can indicate a possible toxic and sluggish liver. Support your liver with lots of clean water, eliminate alcohol, processed and sugary foods, and increase your intake of fruits and vegetables. Also, look into a liver cleanse. • Breakouts on your cheeks can indicate allergies or hormonal imbalances. Remove problematic common allergen foods like dairy, gluten, soy, and corn. Increase fibre-rich foods, eliminate processed foods and sugar, and eat organic foods whenever possible to support hormone balance. • Breakouts on your chin, chest, and back can indicate toxicity in your colon. Increase fibre-rich foods and water, and look into a food-combining diet to help support colon health. (Only proceed with a food-combining diet if you don’t have blood sugar issues.) Supplementing with a good probiotic can help regenerate a toxic colon. Increasing nutritious foods like fresh fruits and vegetables, healthy fats from raw nuts and seeds, and decreasing fast food, processed foods, and sugar is a great way to support healthy skin. Supplementing with vitamin D3 has also been shown in some studies to help with acne redness and inflammation. TIP: Also make sure you are using products that are chemical-free and non pore-clogging in your hair and on your skin. If you have any questions about deeper acne issues, reach out to your dermatologist.

Healthy Skin Summer Smoothie This skin-clearing summer smoothie is loaded with vitamin A from beta carotene, vitamin C, antioxidants, and healthy fats. Take it with your favourite vitamin D3 supplement to help your skin glow from the inside out.

Ingredients • ½ cup carrots • 1 cup peaches • 1 cup raspberries • 1 orange, peeled • 1 heaping tbsp hemp seeds • ½ cup coconut yogurt or use 1 cup of water instead • ½ cup water

Instructions Put all ingredients into a high powdered blender and blend on high until smooth.

CRYSTAL HUGHES is a plant-based lifestyle expert and the creator of Heart Fully Nourished, a blog filled with healthy, nourishing plant-based recipes and wellness articles. Crystal is a registered holistic nutritionist, with a passion for helping people live a nourished life. She is a professional food photographer, and her work has been featured in international magazines. Check out her website at HEARTFULLYNOURISHED.COM. V I S TA M A G A Z I N E . C A

DAY IN THE LIFE

Stephenie Farrell What does it look like to work as a body confidence coach? What tools and approaches do you use to support women? As a body confidence coach, I help women who feel like their lives are controlled by food, exercise, and body image to free themselves from destructive eating patterns and feel confident in their own skin. Any woman, regardless of size or weight, can suffer with body confidence issues. My approach is that I am not trying to fit anyone into a program. I can’t count the number of times that’s happened to me and I never got results. I work with the individual in a personalized way to help them release long held habits of self-criticism, to rebuild self-compassion, bodyconfidence, acceptance, and improve the connection to self and others. What led you to this work?

After her own struggles with disordered eating, Stephenie Farrell stopped measuring her self-worth by the number on a scale and became a body confidence coach. Now she’s helping other women feel confident in their own skin. 46

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I’ve had my own struggles with disordered eating, and at the time, I wished someone could have helped me let food and weight take their appropriate places in my life. Guess what? It turned out that someone was me. After a ton of selfwork, I broke free from the diet mentality, threw away my scale, and stopped measuring my self-worth based on what size I was. That’s why I became a body confidence coach so that other women know they’re not alone, and they don’t have to compromise their health and betray their hearts and souls to reach a number on a scale. There is no universal standard for being worthy.

What are the factors that drive negative self-image? We are constantly bombarded by both overt and subconscious messages from the advertising industry asserting that we’re not good enough. Society sets impossible standards about how much we should weigh and how we should look in order to be “happy”. These pressures, under the right circumstances, can lead to disordered eating patterns and obsessions with food, exercise, and body image. What’s one thing a woman can do today to cultivate a healthier relationship with her body? That’s a difficult question because everyone is so different. One thing I think everyone could do is to limit social media intake and weed through contacts, and unfollow groups that may trigger them to have negative thoughts about their bodies. We don’t realize how strongly these messages can affect our psyche. What’s your vision for the future? Well, I’d love to see the nutrition, fitness, education, and coaching industries be “HAES” friendly (Health at Every Size) and for society to shift the focus from weight and appearance to health. I also believe more support is required for the men out there who are dealing with body confidence or disorder eating issues.  CLARITY_POWER_RESULTS  STEPHENIEFARRELL.COM

NUTRITION SOLUTIONS

KETOGENIC

DIET FRIENDLY BOLD NEW LOOK!

Vista issue #131 July/August 2020

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