Vista issue #119 July/August 2018

July /August 2018

No. 119

Push-ups with Your Pup p30 Drink this for Healthy Skin p42 Wow with a Watermelon Cake p48 Why a Good Complexion Starts in the Gut p22

Mindfully Meatless

How Lauren Toyota’s journey to clarity began in the kitchen T HE O R GA NI C ENTR EPRENEU R

Julie Clark’s All Natural Approach p24 P R I N T E D I N C A N A DA

C A N N A .MED.ED

Can CBD Oil Help Calm Your Anxious Pet? p28

A DAY IN THE LIF E

Well.ca CEO, Rebecca McKillican p50

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EDITOR’S NOTE

PHOTO BY: @ PHILCROZIER

No. 119 I come from a pet-loving family and have grown into an unabashed animal person.

Even though I’ve had a career in the public eye as a broadcaster, I’m actually one of those introvert/extrovert mixes who usually feels more comfortable on the floor with someone’s dog or cat than making conversation with the adults.

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 heartbreak 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, 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 (read Mindfully Meatless, p. 37) 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-chchia, 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 esthetics with Province Apothecary founder, Julie Clark (p. 24). Oh, and did I mention, we have a recipe for watermelon cake?! (p. 48). Our July/August issue is really the perfect summer read.

So find a comfy place and soak up a little safe vitamin D (p. 20) while you enjoy your summer and our latest issue of Vista!

EDITOR IN CHIEF RHN, B. JOURNALISM HONS. Follow me on Instagram  KIMDEONCOM

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

7

Dried Fruits

Probiotic Smoothie Mixes

Ayurvedic Herbs

No. 119

July/August 2018 PUBLISHER

Trent Nellis EDITOR-IN-CHIEF

Kim D’Eon

Probiotic Sorghum Cereals Sprouted Grains & Seeds

ART DIRECTOR

Eric McBain CONTENT STRATEGIST

Stuart Harries

Greens Powders

PALEO RECIPE EDITOR

Kirsten Buck VEGETARIAN RECIPE EDITOR

Brittney DesRosiers CONTRIBUTING EDITOR/COMMUNICATIONS

Kristin van Vloten COPY EDITOR

Ellen Niemer SOCIAL MEDIA COORDINATOR

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VISTA MAGAZINE IS PUBLISHED SIX TIMES PER YEAR. SUITE 451, 15216 NORTH BLUFF ROAD, WHITE ROCK, BC, V4B 0A7 CANADA TELEPHONE (877) 905-7771 DISCLAIMER: The opinions expressed herein are those of the authors and advertisers and do not necessarily reflect those of the Vista Magazine publisher, editors, or staff. Readers are encouraged to consult with their health professional before embarking upon any exercise, medical or nutritional changes. Contents of Vista Magazine are copyright © 2018, all rights reserved. Vista Magazine may not be reproduced in whole or in part by any means without written permission of the publisher.

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ON THE COVER 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.

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HOLISTIC NUTRITION

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The Gut-Skin Connection

How a healthier gut means happier skin.

HEALTHY SKIN

How to Choose a Natural Sunscreen

Everything you need to know to go green.

24 ORGANIC ENTREPRENEUR

All Natural

Julie Clark on Province Apothecary’s empowering approach to holistic skincare.

Contents NO. 119 JULY/AUGUST 2018

30

45

FITNESS

Push-ups with Your Pup

PALEO RECIPES

Grilled to Perfection

Your furry friend could be the key to your summer fitness plans.

Delicious and easy recipes for hot summer nights. .

36

50

Q+A

Mindfully Meatless

How going vegan brought clarity to YouTube star, Lauren Toyota's life.

42 VEGAN RECIPES

Mocktail Makeover for Healthy Skin

DAY IN THE LIFE

Well.ca CEO and Busy Mom Rebecca McKillican on her health-focused but hectic schedule.

This Pina Colada packs a punch of skin protection.

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Embrace natural.

Join the 79 per cent of Canadians that use Natural Health Products (NHPs), such as vitamins and supplements, as part of their healthy and active lifestyle. Visit your local CHFA Member health food store or chfa.ca to learn more.

Voice of the Natural Health Industry La voix de l’industrie de la santé naturelle

chfa.ca

Safe & effective NHPs – look for the NPN.

BREATHING ROOM

3 Ways Your Pets Heal You If you have a pet, you already know how good it feels to love your little companion. But did you know that this particular kind of love also holds the power to heal you?

Imagine arriving home after a challenging day. You open the door, hang up your coat and wrap your arms around the furry friend who is always incredibly excited to greet you. As you stroke Fido’s velvety ears and rub his tummy, the stress of your day melts away.

Experiencing this loving moment with an animal doesn't just feel good—it's good for you—in measureable physiological ways. Research has shown that the loving bond you share with a pet is the key to a range of positive health outcomes.

Owning a pet—or even spending time with someone else’s—is linked with these 3 benefits.

1. Elevates your mood Experiencing a loving moment with your pet, through cuddles or playtime, has a big chemical impact on you.

It lowers the levels of cortisol (stress hormones) in your blood and increases the levels of dopamine (the “feel good” chemical) in your brain. This means pet ownership can provide positive mood benefits. And, of course, lower stress levels are linked with a whole range of health benefits.

2. Improves your heart health Owning a pet can lower your blood pressure—and your risk of heart disease. Since the 1980s, researchers have known that heart attack patients who owned pets lived longer than those who didn’t. Around the same time, they also discovered that petting an animal (even a snake!) can lower your blood pressure and relax your muscles.

3. Stimulates oxytocin, the “love drug” When you physically bond with other human beings, the hormone oxytocin is released, helping you feel positive and trusting. It turns out that your brain doesn’t discriminate between species because loving your pet also releases significant amounts of this love drug. Oxytocin is linked with health benefits like lower cortisol levels and better sleep. So cuddle your way to better health!

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WHOLE FOODS

6 Skin-Saving Foods Looking to add specific skin-loving foods into your diet this summer? These 6 nutrient-dense foods have the power to help nourish, protect, hydrate and maintain the beauty of your skin.

Avocados

Matcha Tea

Peanut Butter

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 sun is high.

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.

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.

smoothie bowl topper or a tasty ingredient TIP For a cold, summer matcha treat, add

TIP Add sliced avocado to summertime

the green powder to your next beauty

salads, or do a quick avocado-lime-mash

smoothie with coconut milk, bananas,

to top off your next sandwich.

spinach or avocado.

Sweet Potatoes

Red Cabbage

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.

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

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

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TIP Organic peanut butter is a great 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.

STATS

Hydrate Your Way to Health Our bodies are made up of 60 percent water. This vital fluid impacts our health in countless ways. If you want to improve your health and appearance naturally, hydration is an absolute must.

Here's how hydration (and dehydration) impacts the body:

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Staying hydrated could help you spend less time with the dentist. Water helps produce saliva, which keeps your mouth and teeth clean, reducing decay.

Although it won’t eliminate cellulite, drinking plenty of water can help reduce it. Cellulite is an inflammatory condition and water can help stimulate the digestive processes that flush the body of inflammatory toxins.

Brittle nails can indicate that you’re not drinking enough water. Hydration prevents dry cuticles and promotes nail growth.

If your hair has become dull and more brittle, it might be a sign you’re not drinking enough water. Hydrate more and your hair’s condition will improve.

Skin is 30 percent water. When you’re dehydrated, your skin becomes less elastic and shows signs of aging more clearly.

Not drinking enough water can hurt your heart.

That’s because dehydration reduces your blood volume, making your heart work much harder to supply the oxygen your cells need.

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FUNCTIONAL FOODS

Strawberries for Heart Health For enhanced heart health, enjoy these plump, red summer favourites. They’re filled with anthocyanins, a type of flavonoid that can reduce the risk of heart attack by 32 percent in young and middle-aged women.

Plus, their high quercetin flavonoid content appears to reduce the risk of atherosclerosis. The polyphenols in strawberries may also reduce high blood pressure.

Raspberries to Alleviate Arthritis In addition to tasting delicious with a serving of organic vanilla ice cream, ripe raspberries are anti-inflammatory superfoods. They fight inflammatory ailments like arthritis with the anthocyanins that give them their vivid scarlet colour. These flavonoids help turn off signals from enzymes that activate the body’s inflammatory response, just like Aspirin and ibuprofen do.

Black Currants to Fight Obesity Black currants are another intensely pigmented berry—a sign of high anthocyanin content. In fact, these tart, purple berries may contain up to 15 unique types of anthocyanins, linking them to a range of benefits. These include the prevention and possible reversal of obesity and even diabetes. These benefits are believed to be linked to the black currant’s antioxidant and anti-inflammatory activities and its ability to improve insulin resistance.

Blueberries to Fight Cancer

Berries: Sweet Summer Medicine For many of us, fresh, local berries are one of the best things about summer.

Brilliantly sweet and juicy, they’re packed with functional ingredients, like protective antioxidants and phytonutrients that deliver a wide range of medicinal benefits.

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Blueberries, those delightfully deep purple berries, are nutritional powerhouses. Among their many increasingly well-supported benefits are their cancer-fighting properties. Their high levels of antioxidants have shown the potential to inhibit the growth and spread of certain types of cancers in lab and animal studies.

Blackberries for Beautiful Skin Blackberries, yet another vividly hued fruit, are known for their anti-inflammatory benefits. Their polyphenols and anthocyanins fight oxidative stress in the body, providing major beauty benefits. When blackberries quell inflammation, they can alleviate premature signs of aging like fine lines, wrinkles and dark spots.

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WHOLE HOME

Pet-Friendly Cleaners Try out these pet-friendly cleaners to provide a non-toxic home for your whole family—fur babies included.

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.

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Baking Soda

Tea Tree Oil

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.

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.

White Vinegar

Olive Oil and Lemon

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.

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!

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ELLIE BIANCA FOR VISTA SPECIAL PROMOTION

How and when to apply body oils this summer:

FOUNDER EVELYNE NYAIRO, M.SC., P.BIOL.

Citrus Verbena Body Oil is your new all-in-one summer must-have.

Ellie Bianca founder, Evelyne Nyairo, tells you why.

Shea oil, coconut oil, sweet almond oil, and olive oil all contain natural SPF protection. We've included rose hip oil and argan nut oil for their regenerative properties after sun exposure. Free radical damage is real, and it's so important to protect your skin, especially in the summer. It manifests under the layers of the skin, appearing as wrinkles as we age. It is also important to rehydrate the skin after sun exposure and our oils are perfect for that!

What makes the ingredients in Ellie Bianca Body Oils so special?

Creating a brand of skin care that benefits women around the world:

Each of our face and body oils is a blend of organic Africa shea oil, sweet almond oil, jojoba oil, argan nut oil, evening primrose oil, borage oil and rose hip oil to name a few. Always non GMO, fair trade, cruelty free and sustainably sourced. Every ingredient is selected for its specific skin nourishing properties and analyzed at a molecular level. I am Chemist, so understanding the chemistry of each ingredient is important to me.

The inspiration behind The Citrus Verbena Body Oil unique and refreshing scent (which is a finalist in the 2018 Simply Beautiful Awards): My daughter and I spent a summer in Cannes, France. There was one scent that I will never forget and as soon as we came home, I had to recreate it. Using syntheticfree ingredients and a blend of essential oils, our Citrus Verbena Body Oil was born. It is such an invigorating fragrance and a favorite amongst our customers.

Canadian brand Ellie Bianca is founded in the belief that we can co-exist with nature, so resource conservation is at the core of our brand. We support the empowerment of women through business and education.

Currently, we sponsor education for boys and girls in Africa, and we are so excited to launch a scholarship here in Canada for single mothers pursuing postsecondary education.

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HEALTHY SKIN

How to Choose a Good Green Sunscreen Summer is officially here! Now, more than any other time of the year, sunscreen is a must for extended periods spent outdoors. But in a sea of consumer options, finding the right sunscreen can be tricky. Here’s how to choose greener options and stay sun safe this summer.

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).

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.

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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.

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HOLISTIC NUTRITION

Feed Your Gut for Healthy, Glowing Skin We wash, exfoliate, tone and moisturize to make sure that our skin stays healthy and youthful. And we know that our largest organ, the skin, will absorb most of what we put on it. But with all this external focus, we sometimes forget that having a healthy digestive system and consuming the right kind of foods can have a profound effect on the health and look of our skin.

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.

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3 Tips for a Healthy Gut and Radiant Skin 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 & 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

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 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 on pg. xx to enjoy the delicious gut and skin benefits of wild omega-3.

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.

JENNI & MIRNA, Registered Holistic Nutritionists and founders of Naughty

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

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: THENAUGHTYNUTRITIONISTS.COM THENAUGHTYNUTRITIONISTS V I S TA M A G A Z I N E . C A

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ORGANIC ENTREPRENEUR

All Natural

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Q+A WITH JULIE CLARK: FOUNDER PROVINCE APOTHECARY

Julie Clark helps her clients achieve radiant skin with her empowering, holistic esthetician practice and a super successful line of handcrafted, organic products.

After struggling with eczema her entire life with little relief from conventional approaches, Julie Clark began crafting her own natural, organic skin care products from her kitchen. What started as self empowerment, has developed into one of Canada’s leading organic skin care lines.

Through the last 6 years of organic entrepreneurship, Julie has remained committed to innovation, sustainability, and small-batch skin care of the highest quality. Province Apothecary also has a bricks-andmortar location in downtown Toronto where clients come from far and wide to experience Julie’s signature approach to holistic esthetics.

Q: How did your lifelong struggle with eczema and allergies propel you to start an all-natural skin care line?

I really wanted to find a natural way to heal my eczema and couldn’t find anything out there so I started studying plant medicine and just fell in love with the healing modality. I developed my eczema balm (this was the first product in the line) and saw results. And, because it worked so well for me, I felt compelled to help other people with their skin concerns. I continued to build the line from there.

Q: You must see a lot of clients who are at the end of their rope with their skin concerns; who are not finding help through “mainstream” methods.

Why do you think more and more people with sensitive skin are showing up at your door?

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“Our ingredients and our company ethos set us apart. We’re not just selling products; we are offering knowledge and education for a more honest approach to beauty needs.”

Because our products and our treatments (facials and working with our naturopath) really work and so many people have seen amazing results. Word has spread and we’re seeing a growing clientele as a result. There is also a movement happening where people are understanding the connection between their skin and their inner health and lifestyle.

Q: Describe what a holistic esthetician and aromatherapist does.

A holistic approach to esthetics means attending to your clients’ inner health and well-being as well as to the care of their skin. With regular esthetics, they don’t consider what’s happening inside your body, just what’s on the surface. At PA we like to think about the skin as

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part of the whole person. We use aromatherapy in our treatments to give our clients an even deeper holistic facial. We use safe dilutions that will help heal and strengthen the most sensitive and reactive skin. The essential oils of certain plants can be an effective tool in healing the skin as well as calming anxiety and stress.

Q: Now, 8 years into expanding your knowledge of holistic skin care, you’ve cleared your skin and improved both your allergies and asthma. What’s the biggest lesson you’ve learned about dealing with these conditions naturally?

That taking a holistic approach to healing your skin is the best way to see real and lasting results. I developed our eczema balm specifically for myself and my

ORGANIC ENTREPRENEUR

eczema because I couldn’t find anything ​​that really worked, and it has been a skin saver. It has really help heal my skin and reduce the damage I did to it with steroids. Using the right products, topically, is half the battle but understanding the importance of caring for my internal health is absolutely essential for radiant healthy skin and improved health. I always say our skin is a reflection of our internal health, so eat well, reduce stress and get enough sleep.

take care of your skin 365 days a year. We want to empower you and educate you about your skin and what its needs are so you can take care of it. We teach our clients how to massage their skin the right way using our oil serums and we provide online posters and videos on our website to help master the techniques and share with others. Our blog is also updated every Thursday; we share info about skin care, food and collaborations with other wellness experts.

Q: Your company uses only organic ingredients that utilize wild-harvested herbs, oils and other raw materials from different provinces across Canada. Ingredients like maple syrup, lentil flour and seaweed. What are some of your favourite ingredients and why?

I love all the ones you just mentioned. Our ingredients are so incredible. It’s really what makes our products so powerful and effective and different from massmarket skincare. I love how vibrant and potent all of our oils are. Each oil is unique in colour, texture and smell. A few of my other fave ingredients to use are:

Q: The natural, green beauty product industry is growing fast and furiously in North America and beyond with new products being introduced to the marketplace every day. What makes your products stand out?

Sunflower oil from Ontario because this oil is rich in Vitamins A, B, D and E and uniquely high in omega-9 fatty acids that help the skin retain its natural softness. It’s easily absorbed into the skin without clogging or blocking pores.

Calendula is another ingredient I use frequently. Calendula oil gently cools and nourishes dry and damaged skin so it’s ideal for addressing inflammation, scars, wounds, rashes, and even diaper irritations.

Lavender essential oil is wonderful as well. In addition to its soothing and healing aroma, it’s antiseptic and antifungal, which helps speed up healing, reducing blemishes and scars.

Q: Holistic esthetics is more than just ingredients though, tell us about your pledge to help your clients ‘feel good in their own skin.’

Our ingredients and our company ethos set us apart.

We’re not just selling products; we are offering knowledge and education for a more honest approach to beauty needs.

Q:Tell us about your best seller? Why so popular?

Our Daily Glow Facial Dry Brush has become one of our best sellers because it’s so amazing. Most people dry brush their body and not many people dry brush their face, but we’re hoping to change that.

Dry brushing is so amazing for gently exfoliating and stimulating to blood and lymph flow, which helps to brighten the skin and improve overall function.

Lymphatic drainage also helps reduce puffiness and congestion in the skin, among many other benefits.

Q: If you could give our readers just one bit of beauty advice for the summer months, what would it be?

Stay hydrated! Internally (water/herbal teas) and externally with a good nourishing oil serum. And cover up using a good mineral SPF, hat and sunglasses.

After struggling with allergies and eczema all her life, JULIE CLARK began crafting natural, organic beauty products out of her kitchen to treat her own skin. Now an accredited Holistic Health Practitioner, Skin Therapist and Aromatherapist, Julie aspires to create pure, effective products that benefit even the most sensitive complexions as part of a holistic approach to beauty and wellness. Province Apothecary sources the highest quality organic, wildcrafted ingredients from each Canadian Province and hand-blends these ingredients in small batches to create skincare that will nourish and balance skin.

Our motto is: love your skin and we teach you how to

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

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Cannabis Options for Anxious Pets Legalization of cannabis in Canada is nearly here. As the stigma around consumption fades away, advocacy for the therapeutic use of cannabis in humans— and pets—continues to gain momentum.

As with their own potential consumption, pet owners should familiarize themselves with the fundamentals of responsible pet use, and know what options are legally available to them and their furry friends.

BY EMMA ANDREWS RHN, NPDP

Cannabis sativa is a diverse plant species with more than 500 varieties, including both hemp and marijuana. Cultivated for thousands of years, hemp seed is celebrated for its balanced omega-3 and -6 essential fatty acid content, as well as protein and fibre.

You’re probably no stranger to this super seed by now! It graces the aisle of just about every health food store as an oil, a whole seed, in hulled form, in protein powders and in a variety of healthy snacks.

However, hemp is a relative newcomer to the aisles of the pet food store. Emerging brands are now utilizing hemp as a hero ingredient that targets

EMMA ANDREWS is a cannabis educator and communications consultant based in Vancouver. She is also the co-founder and director of education strategy at Pineapple Collective, a consulting agency that helps natural health, wellness and cannabis brands ”tell their story.” PINEAPPLECOLLECTIVE.CA EMMARUNSVAN

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functional benefits for our furry friends, such as joint health and anti-anxiety.

“We’ve found that for animals with high anxiety, consistently supplementing with hemp seed allows pets to achieve a greater sense of calm and focus during behavioural training,” commented Darcy Bomford, CEO of pet food line, True Leaf, during a Cannabis for Pets panel at Lift Expo, Canada’s largest industry event, held this past May. Besides the nutritional benefits of the seed, a compound called cannabidiol (CBD) can also be extracted from hemp. In human applications it has been shown to improve pain management and promote nervous system health. As mammals have an endocannabinoid system similar to humans, these therapeutic benefits are believed to transfer over.

CBD can be derived from hemp or marijuana and is currently only legally available to human patients under the Access to Cannabis for Medical Purposes Regulations (ACMPR). Veterinarians cannot currently

CANNA.MED.ED

“Supplementing your pet’s diet with hemp seed and oil could provide health benefits.” prescribe medical cannabis, so pet owners have limited guidance into how cannabinoids, like CBD, could improve the quality of life for their animals.

The Canadian Association of Veterinary Cannabinoid Medicine offers curious consumers guidance with common FAQs. Based on anecdotal reports and a limited number of animal-based studies to date, they report that CBD appears to be well tolerated. However, they caution that dogs in particular have a greater susceptibility to the effects of another cannabinoid found within marijuana called tetrahydrocannabinol (THC). This is due to a larger

concentration of receptor sites within their brains.

Until widespread legalization, a pet owner’s ability to access any form of cannabis, beyond hemp, is limited. It will take time before a variety of formats are widely available for animal consumption. As with human consumption, the safest approach with any form of cannabis is to always start with very low micro doses, and increase slowly.

Supplementing your pet’s diet with hemp seed and oil could provide health benefits. The therapeutic benefits of the cannabis plant could provide the right nutritional building blocks to promote emotional well-being.

Push-ups with Your Pup Our furry friends could be the secret to finding more time in our hectic lives for exercise. Don’t have a furry friend? Adopting a loving pooch could help you and your loved ones on a quest to better health and fitness!

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 pushups 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:

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; MIRANDAMALISANI

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FITNESS

“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!”

Run/Walk Dog Walking Interval training is great for your cardiovascular health and

Push-ups with Your Pup

for your pooch’s. Depending on the fitness level of you

This is our fave. Chia often jumps

both, run, then walk at intervals to raise your heart rates.

on my back for the ride! She’s

Beginners can try running 3 minutes and then walking for 1

small right now, but in time

minute. Aim for 15 to 20 minutes, three times per week.

she’ll add extra weight for me

Cuddle Squat

to strengthen my push-up.

If your dog loves a good nuzzle, pick her up and hold her

Downward Dog

tight while using the extra weight to add to your squat. Keep

Finding your dog’s inner calm

your feet shoulder width apart and watch your balance.

is just as important as ensuring

Dog-Weighted Obliques

their physical activity. Lay out your

Tone your abs with the help of your furry friend. Hold her

stretches with your dog nearby.

firmly under one arm, set your feet shoulder width apart

Your deep breathing will set the

and slowly bend side to side.

tone for your pup’s relaxation.

yoga mat and do a series of yoga

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A M B A S S A D O R S Be inspired and stay motivated all summer long with our Vista Brand Ambassadors! Plug into these talented IGers as they review cool products, post healthy advice and show us all how real people make healthy happen every single day!

Find it all on Instagram. Just follow @vistamagcanada, #vistaambassador and #vistamagcanada to catch all of the inspired motivation. It’s just a tap away!

SUZANNA MAJARSKA is a trauma ICU and dermatology Registered Nurse, with a Kinesiology degree too! She aspires to live a balanced life despite her busy schedule by maintaining an active lifestyle, eating healthy and traveling. Suzanna loves to inspire others to also live a well-balanced life!  THEWELLNESSBLONDE

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AMBASSADORS

DR. TARA WEIR is passionate about preventative and lifestyle medicine and the mind-body-gut connection.

She endeavours to inspire others to experience the joy and richness of life. She has a wellness website at drtarasunshine.com with blogs, selfhelp resources and healthy recipes. Tara lives in Toronto with her husband and three children.  DRTARASUNSHINE

KESHEN GNANSEELAN is a chef and personal trainer born in Germany and raised all across Canada! From beautiful west coast Vancouver to the Rocky Mountains, Lake Louise and the concrete jungle we call Toronto. Each place has its own culture that Keshen has immersed himself in through his passion to celebrate the beauty of each location. He currently resides in Toronto.  CHEF.KG V I S TA M A G A Z I N E . C A

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AMBASSADORS

Sister duo ANGELA PALMIERI ZERILLO, a passionate vegan, and DEBORA PALMIERI, a Registered Holistic Nutritionist, combine their love for plant-based food and holistic living by creating healthy, delicious and easy to prepare meals. These two moms are on a mission to get you to rethink and reinvent your meals. Now offering hands-on cooking classes.  THEPLANTIFULSISTERS,  ANGSHEALTHYEATS,  @NUTRITIONISTDEB_RHN

NADIA SYED holds a degree from the University of Toronto and has spent the last 8 years working in clinical research. Nadia is now a nutritional coach. She’s a bodypositivity activist with a prioritized focus on self-love. Currently on a journey to lose 100 pounds, Nadia inspires others to lead a healthy lifestyle too.  NADIASFITNESSJOURNEY

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Q+A

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Mindfully Meatless Q + A WITH LAUREN TOYOTA

Named one of Canada’s most influential vegans, former MuchMusic Host, Lauren Toyota is now known for creating mouthwatering meals on her successful YouTube channel, hot for food. She tells us about embracing and creating change.

PHOTOS BY ROBIN GARTNER

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?

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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 practise 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

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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

Q+A

“Food is our fuel. So, of course, it affects how we perform mentally, emotionally and physically.”

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LAUREN TOYOTA is a former MuchMusic VJ and MTV Canada host and a YouTube sensation. Her channel and blog, hot for food, attract a wide and engaged audience of young people curious about how to make vegan food fast and fun. She lives in Toronto.

HOTFORFOODBLOG.COM  HOTFORFOOD

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

WATCH how to make Lauren’s Green Curry Cauliflower Roast!

Video on VISTAMAGAZINE.CA

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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.

REPRODUCED BY ARRANGEMENT WITH THE PUBLISHER. ALL RIGHTS RESERVED.

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!

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.

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?

Q+A

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 • ¼ to ½ tsp sea salt

• 4 tbsp chile oil

Instructions 1 Bring 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 cucumber into ribbons using 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 chile 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!

5 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.

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VEGAN RECIPES

A Summer Mocktail for Healthy Skin Hang on to your wide-brim hat and reapply the natural sunscreen, then sit back and enjoy this nourishing summertime mocktail that’s high in antioxidants to help fend off minor sun irritation and to help repair existing damage.

BY ALYSSA BAUMAN, CHN

All year, but especially during the summer months, we need to be sun smart with our skin. Wide-brim hats and natural sunscreens are obvious musts. But did you know that certain nutrients can also be beneficial to saving summer skin?

Certified Holistic nutritionist and health consultant, ALYSSA BAUMAN, founded Nourished, six years ago when she was constantly being asked for healthy living advice.

Catch her as a regular health and wellness expert on CTV, BTV and CBC or in print with her column in West Coast Families. Check out NOURISHED.CA; NOURISHED_BY_ALYSSA

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The Nourished Pina Colada

Ingredients

Instructions

• 1 cup frozen pineapple pieces • 1 tsp organic coconut oil • 1 cup coconut water • 1-in fresh ginger, washed • 1-in fresh turmeric, washed • Half lime, peeled and chopped

1 Place all ingredients in blender.

2 Blend until smooth.

3 Poor into chilled glasses, garnish with sliced lime.

4 Serve immediately.

Pineapple Pineapple’s nutritional star, Bromelain, aids in digestion to help us better absorb those skin-loving nutrients and to lower inflammation in the body.

Coconut oil Coconut oil is abundant in antioxidants to fight free radicals that can cause skin to lose elasticity and develop wrinkles.

Coconut water Coconut water is loaded with vitamin C to help the body make collagen, the structural protein of the skin. Vitamin C may also help avoid dry skin.

Ginger Ginger helps promote better circulation that allows the body to eliminate impurities and toxins in the skin.

Thankfully, there are certain foods that contain high amounts of antioxidants that not only help fend off sun damage, but can also help repair sun damage faster.

Better yet, here’s a super cool Pina Colada Mocktail that’ll deliver a powerhouse of skinfriendly nutrients to do your summer complexion a favour.

Turmeric Turmeric’s powerful antioxidants help the skin protect itself against environmental stressors and minor sun damage.

Lime Lime’s essential oils can help reduce inflammation and serve to stop acne-causing bacteria.

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FEATURED PRODUCTS

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Imagine eating a mix of the most wholesome superfoods but in the shape of a crackers! Quinoa, chia, flax, sunflower, kasha and sesame seeds mixed with water and baked. Nothing else! Delicious, Vegan, Without any fillers & free from: wheat, gluten, soy, yeast, corn, nuts and No sugar! It is very low carbs and high fiber. Best bread alternative!  OHMYYUMMIES OHMYYUMMIES.COM

ORGANIC TRADITIONS SUPER 5 GRASS JUICE BLEND is made from the young nutrientdense grasses of alfalfa, barley, gamut, oat and wheat in their vegetable state. This powerful young, green grass blend contains an abundance of chlorophyll, vitamins, minerals and antioxidants. Shake it with lemon water on ice and enjoy!  ORGANICTRADITIONS ORGANICTRADITIONS.COM

PALEO RECIPES

Grilled to Perfection Lighten up your summer grilling with these tasty and refreshing recipes loaded with healthy fats for delicious flavour and a great summer complexion!

KIRSTEN BUCK is a Winnipeg

BY KIRSTEN BUCK, RHN

based Holistic Nutritionist, food lover, and founder

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 antiinflammatory 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.

of the popular blog and social media platform Buck Naked Paleo. She focuses on a nutrient dense, paleo approach to eating. Her 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 to make healthy choices and find confidence in the kitchen.  BUCKNAKEDKITCHEN

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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 • ½ small red onion, chopped

• 1 jalapeno, seeded and diced • ¼ cup fresh cilantro, chopped • 1 tbsp extra-virgin olive oil • 1 large lime, juiced • 1 tsp sea salt • ½ tsp cumin • ½ 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.

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PALEO RECIPES

Grilled Wild Chili Salmon Serves: 4

Ingredients • 1 (1 to 1 ½ lb) skin-on wild salmon fillet, pin bones removed • 1 tsp sea salt • ½ tbsp chili powder • ½ tsp cumin • ½ tsp paprika • 2 garlic cloves, minced • 1 tbsp extra-virgin olive oil • 1 tbsp fresh lime juice

Instructions 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.

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VEGGIE-FRIENDLY RECIPES

Make Your Own Watermelon Cake!

Chances are, you’ve seen a version of watermelon cake making the rounds on Instagram. Well, it's actually easier than it looks. Here are step-by-step instructions to create your own version of this stunning summer dessert.

BY BRITTNEY DESROSIERS, B.Sc. (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 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.

BRITTNEY DESROSIERS is a health food blogger from Winnipeg, who is dedicated to sharing quick and easy recipes. Her interest in food and science led her to pursue a degree in Human Nutritional Sciences at the University of Manitoba. During her last semester, she created an Instagram account, EXPLORINGHEALTHYFOODS, to share her passion for nutrition and recipe creation. This quickly evolved into a blog where you will find many healthy recipes, videos and nutrition resources.

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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.

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A DAY IN THE LIFE

Well.ca’s Rebecca McKillican

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 favourite green product in your purse right now?

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!).

REBECCA MCKILLICAN joined Well.ca in 2012. She holds a B.A. from the Richard Ivey School of Business, a B.Eng in Electrical Engineering from Western University, and an M.B.A. from Harvard Business School where she

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!

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was a Baker Scholar. She's a passionate online shopper, a mom to three young children, and she loves shopping for green & natural products at Well. ca to keep her family well. Visit WELL.CA.

ND NOTES

A DAY INand THEwellness LIFE resource from A health

ND Notes is a health and wellness resource developed by the naturopathic doctors and healthcare practitioners at CanPrev and Orange Naturals. We design and develop natural health products that are safe, effective, and easy to use. Sign up at ndnotes.ca.

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Pure and Clean You will find one thing only in a jar of Benesse Health Pure Marine Collagen: 100 percent Marine Collagen peptides. Benesse Health prides themselves on being a single-ingredient product with no additives, preservatives, stabilizers, fancy flavours, or fillers. This means that every dose is as effective as it can be.

The Benefits Benesse Health has received testimonials from both, men and women, stating that they see benefits in as little as two weeks. Nails and hair are typically the first areas to benefit, with people reporting stronger, longer nails, and hair that stops falling out and begins to grow faster. When friends begin to comment on their skin radiance and overall appearance, Benesse Health customers are amazed. “It literally took 2 weeks for me to see the benefits.” Says Ana, from Vancouver, BC. On average it takes 2-5 months to notice the full benefits on joints, depending on the level of repair.

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“A few years ago I began to take Marine Collagen supplements and I was blown away by the benefits. However, I tried a few different brands and couldn’t find one that ticked all the boxes for me. In 2016, I set out on a mission to create a brand that would provide exactly what I was looking for: a pure, effective, ethically sourced 100 per cent Marine Collagen supplement, that is virtually tasteless and dissolves completely.”

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