Tagged health
5 Foods For Glowing Skin
Want health, glowing, youthful skin? Yes – me too! I’ve noticed that what I eat plays a huge role in the health of my hair, nails and skin. When I’m eating loads of fruits, veggies and healthy fats I find my skin is dewy and I feel like I even look younger. The opposite is also true -when I’m dehydrated and not eating as I normally would my skin pays the price. It’s dry, dull and not at all youthful.
That’s no coincidence. Enjoying fresh, whole foods offers the nutrients needed for clearer, more youthful looking and glowing skin. With that in mind here are my top 5 faves for glowing skin:
1. Spinach
Leafy greens like my fave, spinach, are an excellent source of antioxidant vitamins such as vitamin A. These vitamins are beneficial for cellular repair and regeneration which can show in the look and feel of your skin. Smoothies are a great way to get more greens into your day. One of my faves is this glowing skin green smoothie!
2. Pineapple
Pineapple is a great source of an enzyme, called bromelain, which can help reduce inflammation. Inflammation can be caused by a number of things from what we eat to stress to not getting enough sleep. Inflammation isn’t a bad thing, in fact it is a wonderful thing for helping the body heal, short term. What we want want to stay away from is chronic inflammation which can show in the skin as acne and wrinkles. The skin is offers us clues as to how we are doing on the inside. When we see signs of inflammation in the skin that could be a sign that not only or skin but our whole body could use a bit more love. Good news though – the foods that can help beautify the skin are working from the inside out and can help support overall health!
As we age skin loses some of its elasticity and firmness which is partly due to loss of collagen. This loss can lead to fine lines and wrinkles! You can boost your collagen production with nutrients such as vitamin C, found in pineapple. Try adding pineapple to your fave smoothies, salads and salsas.
3. Coconut Oil
The healthy fats in coconut oil are important for youthful, soft and dewy (aka glowing) looking skin. Coconut also has antioxidant vitamin E, which is important for healthy skin. Find ways to incorporate coconut oil into your routine here.
4. Nuts
My fave nuts for skin health are Brazil nuts and walnuts. Brazil nuts contain antioxidant mineral selenium which is beneficial for healthy skin because selenium can aid in supporting skin that has been exposed to sun damage. Walnuts are another fave because of their healthy fats. I keep these nuts around for snacks and for adding to smoothies and salads.
5. Chia Seeds
These little seeds are full of healthy Omega-3 fats that help keep your skin soft and dewy; giving you a glow from the inside out. I add chia seeds to overnight oats, smoothies and more. Try making a chia seed pudding like this one!
Bonus: Water
While water isn’t a food we can’t talk about beauty without talking about water. When you are dehydrated it shows in your skin. Stay hydrated with leafy green veggies such as spinach and chard and fruits such as pineapple and watermelon and by drinking water all throughout the day.
What are your fave foods for beautiful, glowing skin? Let me know!
Coconut photo cred here
Your Guide to Activated Charcoal
Black is the new…well…black (when it comes to health and beauty, that is!) Activated charcoal (also known as activated carbon), has been making an appearance everywhere from juice bars to the cosmetic counter. If you’ve seen it around and want to learn more about what the hype is about, I’ve got you covered with this guide to activated charcoal, as originally posted on MyVega.com.
What is Activated Charcoal?
Activated charcoal isn’t the same as the charcoal you’d use in your BBQ. It’s typically made from carbonized wood or coconut shells that have been oxidized at an exceptionally high temperature. Heating charcoal causes it to expand and become more porous.
In Chinese medicine, Ayurvedic medicine, and Western medicine, activated charcoal has been used to treat accidental poisonings and drug overdoses. Why? Because of its ability to adsorb toxins and poisons because activated charcoal so porous it can adsorb a considerable amount, when administered properly, in appropriate doses.
You might be thinking you just saw a typo, but I did in fact mean adsorb (with a d, not a b). Adsorb means “to bind to” rather than “to absorb.” Activated charcoal can bind to toxins to help prevent them from being absorbed from your stomach into your body.
Where Will You Find Activated Charcoal?
Outside of the Emergency Room, you’ll find activated charcoal at your local health store— often sold in capsules, powder, or as a liquid. You may also see it popping up in juice bars where it’s being touted for helping to neutralize gas and as a way to “detox.”
Cosmically, activated charcoal is being used in soaps, cleansers and face masks that are sold as products that help to soak up excess oils and draw out impurities from your skin. It’s also used in some natural toothpastes to help brighten your pearly whites.
Activated charcoal can also be found in water filtration systems—for you or your fishy friends. Personally, I use a 5-stage filtration system for my drinking water at home which includes coconut carbon.
Charcoal, Huh, What is it Good For? Absolutely…
…everything? That might not necessarily be true.
Touted as short-term detoxes, activated charcoal has been popping up in juice bars and cosmetics.If you want to read more on activated charcoal juice trend check out this Fashion Spot post.
Some natural health practitioners believe that small doses (under 500mg) of activated charcoal are effective at promoting overall wellbeing, and improving the appearance of hair, skin and nails. (Large doses should be administered only by a health care practitioner in a supervised setting).
As a Registered Holistic Nutritionist, I believe in the power of natural remedies and while I don’t use it every day, I do use activated charcoal (mixed with French green clay) as a homemade face mask. From time to time, I also use it as a digestive aid mixed with lemon juice, maple syrup and bentonite clay, and as a part of my teeth cleaning regimen.
That being said, there’s no evidence that activated charcoal should be used outside of clinical applications for poison and alcohol overdoses. Will it detox accidental poison when administered properly? Yes. Does it adsorb excess oil from the skin when used topically? Maybe. Will it rid you of last night’s pizza? Probably not.
Is It for You?
Even though you’re seeing it everywhere that doesn’t mean activated charcoal is meant to be taken as a daily supplement—or that it’s right for you.
Consult with your doctor or health care practitioner about appropriate use of activated charcoal. If you are already using activated charcoal, please follow the guidelines and adhere to the contraindications listed on your bottle, especially if you are taking medications (because activated charcoal can interfere with the absorption and metabolism of other medications and supplements you are taking).
What are your thoughts on activated charcoal? Are you on board or staying away? Let me know in the comments below.
Ready, Set, Spin!
Cycling can be an easy and fun way to help you reach your fitness goals. Before you hop on your bike, get up to speed on the cycling world:
What to Expect?
You can see improvements in your cardiovascular and leg strength with consistent training because cycling works your quads, hamstrings, calves, core and can get your heart rate pumping.
Indoor Cycling: The heart pumping music, theme nights (throwback 90’s music anyone?) and community atmosphere make indoor cycling class a little bit different from a conventional stationary bike. You’ll be motivated to do your best while still being able to go at your own pace.
Outdoor Cycling: When it comes to outdoor cycling there are many options. It all depends on what you are looking for. I asked outdoor cycle enthusiast and Vega PR Specialist, Jaclyn Cummings (who just finished her first Ride to Conquer Cancer) for her top tips. She recommends a mobile app like Strava to track rides and build your route. Once you have your route, share it with your cycling group because, as Jaclyn says, “cycling is better with friends!”
Set Up Before You Saddle Up:
Whether you’re indoors or outdoors, the foundation of any ride is proper bike set up. The three key areas are your seat height, seat distance (from the handlebars) and handlebar height. Jaclyn recommends taking a Cycling 101 course with your LBS (local bike shop) to get you set up with the mechanics of the bike and make sure you have the right tools to fix any mechanical issues that are bound to happen on your ride.For indoor rides make sure your instructor knows you’re new; they will help you find the right fit.
Talk the Talk:
Before you hit the pavement, hit the books, with a quick lesson in cycle speak.
Saddle: Your seat. Changing your seat can make a world of difference. Ask a professional for the best option for your outdoor bike. Indoor riders, when out of the saddle you’ll want keep your hips directly over the seat.
Resistance: How hard you need to push down and pull up to move the pedals. This can be adjusted using gears on your outdoor bike or tension knob on your indoor bike.
Cadence: Your peddle rate or how many RPM (revolutions per minute). The higher the resistance, the harder your muscles will work to keep the same cadence.
On your left/ right: A safety phrase to alert another bikers that you’re passing.
Drafting: Riders rotating from the front of the group to the back in order to take a short rest to avoid the “aerodynamic drag.”
Positions: Indoor cycling uses three main positions to simulate an outdoor ride; seated, standing and jumps. Your hands can be in first (at the base of the handlebar), second (at the base; on the outside of the handlebar) or third (at the top of the handlebar; used when standing).There are variations of each of those positions:
- Flat: Riding at a steady pace.
- Climb: Increase in the tension.
- Sprint: Increase in the speed.
- Jumps: From seated to standing and back again. Jumps are one of my favorite moves – just make sure you are lifting with your core engaged and using your legs, rather than pulling with your arms.
Fuel Your Ride:
Proper nutrition can be difference maker in kicking your performance into high gear. The key for me is to stay hydrated before, during and after class. I always bring water and sip throughout my ride. However, sometimes water alone isn’t enough so to replenish the essential electrolytes my body needs to stay hydrated I use Vega Sport Electrolyte Hydrator. One of my favorite ways to stay hydrated post-workout is with this Cucumber Melon Hydrating Cocktail.
What to Wear?
Pump the breaks on the padded shorts and cycling shoes until you know cycling is for you.
Clothes: You are going to sweat—a lot—so you’ll want to consider moisture wicking clothes. You’ll want to opt for fitted clothes to avoid interfering with the bike mechanics. Shorts are great but I’d save the short shorts for the beach. Opt for longer, fitted shorts or capris for the most comfort.
Shoes: Regular, hard soled, athletic shoes are just fine when you’re starting out.
Kick your ride up a notch: Look for performance gear such as cycling shoes, padded shorts, jerseys and kits. Whether on the road or in the class, pack light but don’t forget your towel and water bottle.
Do you love indoor or outdoor cycling and have some advice for newbies?
As originally posted on MyVega.com
Post Workout Recovery
Recovery is important for performance. Recovery includes stretching. If you love spin like me then these stretches are for you!
Boost Your Self-Confidence
Did you know that up to 90% of woman dislike the size and shape of their body? 1 That stat may surprise you, but to be honest it doesn’t surprise me. Everywhere from locker room at the gym to the lineup at my local coffee shop, I hear woman (and men) talking about how dislike this body part or that, or how they should eat less and exercise more. I say we change these conversations and start talking about how awesome we are.
Better is different for everyone and we could all use a boost of self-confidence. Feeling self-confident and having a positive body image may not come naturally to you and that’s totally fine! Body image as a mental picture you have of your body. It can be based on your surroundings, the people in your life and even the media but it isn’t necessarily based on how you really look. The good news is that since it’s a mental picture it can absolutely be improved. Confidence, especially surrounding body image, grows from action and even one small step towards self-love, can change everything.
Smile!
A genuine smile will instantly brighten your mood and you make you feel confident. Take that smile one step further-make eye contact with someone and smile at them. You’ll be surprised how much of a confidence boost you’ll get from sharing a smile with a stranger.
Channel your inner superhero
Even if it’s just for two minutes. Research done by Amy Cuddy at Harvard University showed that standing for two minutes in a “power pose” (think Wonder Woman or Superman—stand tall, open and relaxed with a strong foundation and your hands on your hips) can help boost your confidence. For more information watch her Ted Talk here.
Get moving
Love what you do. Movement isn’t about punishment, it’s about enjoyment. As an avid activity explorer I’ve tried everything from circus school to color fun runs to indoor cycling. I love to get moving because it makes me feel strong and vibrant. Once you find a type of movement that brings you joy you will instantly boost your self-confidence because you are doing what you love. Maybe you’ve been running but what you really want to do is take up yoga. I say go for it. Embrace what you love and self-confidence will follow.
Nourish your body
Eat foods that are pleasurable. Throw out the food rules! Who says you can’t have breakfast for dinner? If you’re in the mood, try some waffles like these! Whatever you choose to eat, choose to be present with every bite (also known as mindful eating). This allows you to take in the experience without judgment. The more you eat without judgment, the more you will be able to decrease judgment with other experiences in your day. Living each moment instead of judging it can boost your self-confidence.
Choose your words wisely
Would you tell a small child or your best friend that they are fat and ugly? No way. You would tell them they are kind, smart and absolutely adorable, right? Let’s stop the fat talk and body bashing and start treating ourselves like we would someone we love.
Breathe
Focus on your breathing. Take a few deep breaths and remember you are awesome. Believe it. Own it.
What’s your go-to self-confidence booster? Be sure to let me know!
As originally posted on MyVega.com
Spin Class: Know Before You Go
My fave way to stay fit is with spin class (I love it so much I even teach it)!
If you are a spin class newbie or just need a refresher read this and if you’re in Vancouver, BC check out a class with me!
Reduce Stress. Improve Mood
Whether you’re a fitness newbie or endurance competitor, moving can be an effective way to reduce stress. Discover the connection between movement and stress-release and how you can reap the most stress-releasing benefits.
Improved Mood
The easiest way reap the stress-releasing benefits is to make movement a part of your healthy lifestyle every day. Any type of exercise, from a brisk walk around the neighborhood to yoga to marathons, can help with stress-release. That’s because being active can boost the production of your brain’s feel-good chemicals, also known as endorphins. You may have heard the term “runner’s high,” but this feeling isn’t just for runners. Most any type of movement can contribute to the same positive and energizing feeling.
It’s recommended to get moving for at least two and a half hours each week at a moderate to vigorous level. For even more benefits aim for five hours each week and combine both strength and cardio training. The good news is that you don’t have to do it all at once! You can break it up into 10 minute intervals throughout the day.
More energy
Getting moving any time of day can give you more energy, but I recommend starting your day with a morning full of movement. This will give you an opportunity to do something for yourself and help you will feel like you have the energy to tackle whatever the day has in store.
No time to get to the gym in the morning? Try an at-home workout that doesn’t require weights. Hold a plank longer than you ever have before. Or zen out with a quick yoga practice. If you get tired sitting at your desk job all day, take a break with office yoga.
Improved sleep
Movement can help improve your sleep, which is often disrupted if you are feeling stressed. To get a the most sleep-promoting benefits, try to moving outdoors where you can enjoy fresh air, natural light and take in the calm of nature around you. Being exposed to natural light during the day can improve sleep by reinforcing your body’s sleep-wake cycle as well.
What is my favorite stress-releasing movement you ask? Cooking! I like to try new recipe variations, like this pizza and move around the kitchen. Everything from grocery shopping to washing the dishes adds movement to my day. Bonus: I get to relax and enjoy the beautiful meal I created afterwards. Talk about stress-releasing!
How has exercise improved your life? Let me know in the comments below.
As originally posted on MyVega.com
Image cred here
5 Healthy Travel Tips
Planes, trains, and VW lunch boxes! Holiday travel should be filled with fun, relaxation and excitement (hello, roadtrip!)—not stresses, frustration and exhaustion. Here are my top 5 favorite tips for staying healthy and happy during holiday travel.
Avoid getting hangry
You may have not heard the term “hangry” before, but I bet you’ve experienced it yourself or with one of your loved ones. Hanger is combo of hunger and anger that happens when your blood sugar starts to plummet. To avoid this dip in blood sugar, I always make sure to pack snacks with me.
Some of my favorite on-the-go snacks are:
Trail mix
Fruit
Veggies
Sprouted whole grain sandwiches
Get plenty of sleep
Stay refreshed and make up for any lackluster airplane or car half-sleep by getting some rest ahead of time. If I know I’ll be traveling, I’ll book a good night’s sleep (whatever that means to you – for me that’s a solid 8 hours) into my schedule for the day before. I think of it as booking an important meeting with myself. If I don’t have time to catch some zzz before my trip and I know the only sleep I’ll be getting will be on the plane or in the car, I come prepared with travel pillows, ear plugs, and a sleep mask—whatever you need to get some rest on travel days.
Pack light
A lightweight scarf that is. I always pack a scarf in my carry-on. Whether I am in the car and want to cozy up in the backseat, or if I want to warm up on a chilly airplane, a scarf can help with that. Being comfortable goes a long way to staying happy on travel days. (Men, if you’re a scarf fan, great! If not, your favourite hoodie works just as well).
Stay hydrated
Take your hydration on the road with you. Flying can be very dehydrating, as can driving for long duration in the car without sufficient water. Make sure you drink plenty of water before, during and after your travels. I always make sure to take Vega Sport Electrolyte Hydrator, herbal tea bags (such as camomile and peppermint) and a water bottle with me (just make sure to empty it before going through airport security). Staying hydrated can help with jet lag, so you can spend more time with your family and less time trying to get adjusted to your destination time zone. Once you arrive keep the hydration going with this refreshing drink!
Keep movin’
If you are on a plane or in the car for more than an hour, be sure to give your body some movement. On a plane try some calf raises and side bends. In the car, pull over and get a good full-body stretch in, or try some of these yoga poses for circulation once you arrive at your destination. If you are staying in a hotel, check to see what their fitness facilities are like. You may luck out and find they offer complementary runners and foam rollers! You can also do a yoga flow in your hotel room—check out Vega Ambassador Kreg Weiss’s MyYogaOnline.com.
Don’t forget to take time for yourself. Hotel spa massage, anyone?
As an Educator at Vega I am fortunate enough to have the opportunity to create articles on a variety of health and nutrition topics! This is one of my fave holiday posts; as originally published MyVega.com.
Mainly Bridgette 
