I was so embarrassed by the appearance of my skin that I wear thick make-up which probably made it worse. I wouldn’t go out in public unless absolutely necessary and even then, I would wait until it was dark and no one could see me. It was an unhappy existence, this was an added factor in my depression. I didn’t love myself and therefore couldn’t let others love me in return. Slowly, as my hormones returned to normal so did my skin. Unfortunately, the damage was done and my skin was left scarred and inflamed. PMS would bring along hormonal acne (this occurs on the chin and near the jawline) and it took some time trying to find the best skin care products that worked.

Clear skin is not only what you put on your skin, but what you put in your body. If I am dehydrated or have too much sugar, it shows on my skin. If I don’t get enough sleep, eat too much sugar, don’t work out…you can tell by my skin. There’s a reason for this! Our skin is our largest organ and regenerates approximately every 28 days. It has a big job from protecting us from harmful UV rays and free radicals, to assist in detoxifying our bodies and of course, protecting our organs and insides. If you are like me, having clear, glowing skin may not come naturally.

Here are my 9 steps to clear skin:

1. HYDRATE – Drinking water aids in digestion, circulation, absorption and excretion. It will help rid the body of toxins and also helps increase energy and decrease fatigue. A great way to start the day is by having a glass of water with the juice of half a lemon squeezed into it. This helps to increase metabolism, helps digestion and contributes to efficient elimination. Lemon water acts as a blood purifier and Vitamin C helps to rejuvenate the skin.
2. MEDITATE – Meditation and mindfulness for acne? You bet! Acne can be exacerbated by stress. Practicing mindfulness, deep breathing and cultivating self-compassion may help you relax, improve self-esteem and have positive thoughts. This is a really nice article highlighting the benefits of mindfulness and healing.
3. OIL – It is generally thought that people with oily skin should steer clear of products that contain oil. This however is an antiquated way of thinking. The oil (sebum) your skin produces is different from plant-based oils which can in fact be highly beneficial for oily skin. A high-quality oil for the face will hydrate and replenish skin with the essential fatty acids and moisture it needs. I love The Serum by Graydon’s Clinical Luxury By Nature line. I mix in a few drops of Frankincense oil to help help acne scars and I have noticed a tremendous improvement in the texture of my skin and scars and less noticeable pores.
4. PROBIOTICS – It is my belief that a healthy body begins with a healthy gut. Our gut flora can be impacted by many factors such as poor diet, stress, mood disorders, lack of sleep, medication, hormonal imbalance, poor digestion, food sensitivities and more. Taking probiotics promote a balanced gastrointestinal tract and increases the beneficial bacteria in the body that fights the acne-causing bacteria.
5. FACIAL TREATMENTS – While skin health is best corrected from inside the body, it is important to take care of the outer body too. Taking a bit of “me-time” and getting a facial (preferably one with natural products) helps to deep clean pores, hydrate the skin and treat blemishes without scarring.
6. CUT THE SUGAR – Processed, refined foods and those high in sugar increase blood glucose levels. The body tries to lower the rising level by producing more insulin and testosterone. These hormones cause our oil producing glands to increase oil production that blocking pores causing acne. Eating a low-glycemic diet (think fresh fruits and vegetables, whole grains, nuts and seeds) will help to keep blood sugar in check and reduce inflammation.
7. SLEEP – Our bodies are in a state of repair during our sleep. When we lack sleep/have poor quality sleep, we interfere with this repair process. This can cause inflammation, an overload of toxins, additional stress and increased insulin resistance, all of which contribute to acne. We need high quality sleep to help produce collagen, increase our immune function and lower stress. This will in turn, decrease acne. Make sure you change your pillow case often as well. Oil and dirt from your face and hair can accumulate contributing to breakouts.
8. FATS – We are a society that is terrified of fats. We have lead to believe that eating fat will make us fat. Not true! The brain and body need fat to function. The right kinds of fat, so potato chips and chicken wings just won’t do. Essential fatty acids, found in foods such as chia, hemp seeds, flax and walnuts help to dissolve the fatty deposits that block pores and cause acne. EFA’s also work to repair the skin damaged by acne.
9. SWEAT – Exercising a few times a week helps reduce stress, balance hormones, boosts immune function and increases circulation – all of these factors are necessary for gorgeous skin. Remember to shower after exercising to remove oil, dirt and perspiration that can contribute to breakouts.
   alkalizing affect on the body
   alkalizing affect on the body
   alkalizing affect on the body

Do you have any tips or tricks to keep your skin gorgeous and clear?

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I do believe that you can be a fashionista with a heart. It can be extremely frustrating at times to find vegan clothes that are both stylish and ethical. I still don’t quite understand why a large percentage of veg-friendly shoes are chunky and clunky. Shopping on Etsy, second-hand and vintage shops + online at eco-friendly boutiques are a few great ways to find unique pieces that won’t break the bank and go with your cruelty-free lifestyle.

We know accessories make the outfit. Here are 5 of my favourite accessories that are beautiful, mindful and office appropriate:

1. MATT & NAT

Matt & Nat is a really cool, super stylish handbag company based out of Montreal. The bags are made from vegan leather, cork and recycled materials – the lining of the bags are made from recycled pop bottles! The majority of Matt & Nat bags come well under the $200 mark, making them affordable and they remain quite durable unlike many of the cheaper, polyurethane bags out there. They have a large selection of styles and come out with new colours a few times a year. Another cool tidbit is they are a vegan company and have potlucks at the end of each month (we vegans love our potlucks!)  www.mattandnat.ca

2. MALA COLLECTIVE

I can’t say enough positive things about Mala Collective. This Vancouver-based company is ethical and fair-trade in partnership with residents of Bali, where the malas are handmade. Mala beads, both necklaces and bracelets are traditionally used for meditation and prayer although as of late they have become a fashionable item to wear. I purchased several mala bracelets for myself and some girlfriends, whom I knew would love them as much as I do. Wearing a mala bracelet is a great reminder to stay mindful and present during often hectic and stressful workdays. Mala Collective offers a variety of different gemstones and intentions to choose from so you can find the one that is just right for you! www.malacollective.com

3. TOMS

Vegan shoes. Often hard to find. Often hard to find nice ones. That is just one reason I love Toms. This company is known for their One For One movement. You buy a pair of Toms shoes or glasses and Toms gives a pair of shoes or glasses to a child in need. Doesn’t get much better than that! Not all Toms are vegan. This is a source of contention for me because if they have a vegan collection, why not just make all the shoes vegan? On the bright side, they do have a collection of vegan shoes that are cute and ethical.
www.toms.com

4. TINY DEVOTIONS

Every boho babe needs a Tiny Devotions mala necklace. This company knows what they’re doing from design to branding. They have truly created a lifestyle and community of mindful, intention based living. They have a large assortment of mala bracelets and necklace each with their own intention. I feel Tiny Devotions malas are the perfect accessory for the mindful girl to inspire positivity and peace and act as a gorgeous piece of jewelry.
www.lovetinydevotions.com

5. SOYOUNG

The lunch bag. Maybe not an accessory in the traditional sense of the word but carrying around your quinoa salad and fruit in a cute cooler bag is definitely a nicer option than a plastic bag. SoYoung offers a selection of small and large cooler bags (and diaper bags, but I have no use for that) with gorgeous prints appropriate for both children and adults. These bags are made of coated linen and are PVC, Pthalate, and BPA-Free. Mindfully eat in style!
www.soyoung.ca

What are your favourite mindful accessories?

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According to WHFOODS.COM, cauliflower boasts these great health benefits…

• An excellent source of vitamin K, which acts as a direct regulator of our inflammatory response.
• Contains sulforaphane, a compound that helps protect the stomach lining by preventing growth of the bacteria Helicobacter pylori which can cause stomach ulcers.
• Has antioxidant properties and is protective against cardiovascular disease, cancer and inflammation.
• Contains a high amount of daily fibre which helps keep our digestive system working optimally.

Not to mention cauliflower is an affordable, versatile and readily-available vegetable. If you have a hard time digesting cruciferous veggies, make sure they are steamed and consume an digestive enzyme with your meal.

Some of my favourite cauliflower recipes include…

CAULIFLOWER PIZZA CRUST BY MODEST WANDERER

MILLET CAULIFLOWER MASH BY PAMELA SALZMAN

CAULIFLOWER AND CHICKPEA CURRY BY NATURALLY ELLA

DETOX TABBOULEH BY OH SHE GLOWS

BETTER THAN MASHED POATOES CAULIFLOWER BY MEGHAN TELPNER

What’s your favourite way to eat cauliflower?

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FOR THE BEAUTY JUNKIE…AROMABLENDS BY CLINICAL LUXURY BY NATURE

Aside from being a gorgeous modern hippie, Graydon makes the best products. Toxin and allergen-free and vegan, Graydon’s Clinical Luxury By Nature products are the perfect gift for the beauty product lover in your life who wants high quality products but is conscious of ingredients. I particularly love Graydon’s AromaBlends, she has taken the time and effort to really find blends that work in harmony and smell beautiful. www.clinicalluxurybynature.com

FOR THE FASHION PLATE…SWEATERS BY PRELOVED

Preloved IS conscious fashion. Made of reclaimed vintage fabrics into gorgeous, one of a kind pieces, Preloved sweaters make a great gift for the eco-friendly fashion lover. Another really cool option is giving a Preloved gift certificate…this allows the recipient to choose their own gift or have an item custom made. www.preloved.ca

FOR THE FOOD LOVER…COOKING CLASS WITH MARNI WASSERMAN

Marni Wasserman has the best cooking classes in Toronto. A trained Holistic Nutritionist and Chef, Marni’s plant-based classes are a good choice for a new or seasoned foodie. She makes plant-based, whole foods fun and accessible and you will leave class armed with knowledge and recipes that will be beneficial for your health and will surprise and delight those you cook for. www.marniwasserman.com

FOR THE SPIRITUAL SOUL SISTER…MALA COLLECTIVE

I came across Mala Collective a few months ago when I was looking for the perfect Amazonite mala bracelet. Once it arrived, I order a few more for my soul sisters as Christmas gifts. These are affordable, beautiful and fair trade, made lovingly by workers in Bali. These malas are also famous, worn in Eat, Pray, Love by Julia Roberts. www.malacollective.com

FOR THE GOAL SETTER…SPIRITED BY RACHEL MACDONALD + TARA BLISS

This beautiful and inspiring ebook would make a great gift for that far-away friend who is a goal setter, dreamer and believer. Spirited will help the reader find vision and clarity of their goals, wants and dreams which can often times feel outrageously overwhelming. I feel ebooks make great gifts because they are not only portable but sustainable as well. Not to mention for our friends not located near us, sending an ebook is nice, little gift that they will receive on time! www.inspacesbetween.com

Let’s not forget other last minute but thoughtful gifts such as homemade cookies, a gorgeous book, a donation to an animal shelter, a yoga class pass, tickets to an up and coming indie band or spending time together.

What are your go-to last minute gift ideas?

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We over-complicate this by adding lots of unnecessary ingredients, additives etc. This salad brings things back to basics – simple, clean and full of nutrients. It takes minutes to make, deliciously crunchy as well as being detoxifying.

KALE, APPLE +SUNFLOWER SEED SALAD

2 bunches of kale, small chiffonade (or use baby kale)
1/2 lemon, juiced
1 apple, chopped
1 tbsp Dijon mustard
1/2 cup organic extra virgin olive oil
2 tbsp raw honey or coconut nectar
splash of apple cider vinegar
1 cup sunflower seeds
1/2 cup raisins
sea salt, to taste

Massage kale with lemon juice using your hands for a few minutes to break it down. In a smaller bowl, combine mustard, honey, apple cider vinegar and sea salt. While whisking mixture vigorously, add the organic olive oil slowly in a thin stream. Mix dressing with kale and top with sunflower seeds, raisins and apple.

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Pumpkin seems to be in everything lately, from latte’s to pancake’s to…M &M’s (really! Pumpkin is great to use in baking because it adds a nice cake-like texture. It, of course tastes great too.

PUMPKIN CRANBERRY COOKIES

1 cup brown rice flour
½ cup old fashioned rolled oats
1 tsp cinnamon
½ tsp baking soda
½ tsp sea salt
pinch of nutmeg
1 cup pumpkin puree
1/2 cup coconut sugar
¼ cup extra virgin coconut oil
1 tsp chia seeds
1 tsp pure vanilla
¼ cup dried cranberries

Preheat oven to 350° F. In a large mixing bowl, add brown rice flour, oats, cinnamon, baking soda, sea salt, nutmeg and stir. In a separate mixing bowl, mix pumpkin, coconut sugar, coconut oil, chia seeds and vanilla. Combine wet ingredients into dry ingredients bowl and stir in dried cranberries. Mix well.

Drop cookie dough by tablespoon onto a baking sheet covered with parchment paper. Press cookie dough down into a cookie shape with your fingers.

Bake for 15 minutes. Move cookies to a wire rack and cool completely before eating or transferring to a container to store.

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Green smoothies are a good source of vitamins and minerals as well as fibre (remember, smoothies keep fibre intack whereas juicing extracts the fibre.) There are tons of different greens that can be added to your smoothies….spinach, kale, swiss chard, dandelion, collards, sprouts, broccoli, beet greens and more! It’s a good idea to rotate the kind greens you use as some contain higher amounts of alkaloids which can cause symptoms such as stomach aches in some people.

If the idea of a green smoothie seems unappealing or scary, start with a higher quantity of fruit and smaller amount of greens. The below smoothie is great for beginners!

FRUITY GREEN SMOOTHIE

1 cup dairy-free milk (almond, rice, hemp, coconut)
1 cup coconut water or maple sap
1 cup frozen mango
1 banana
1/2 cup pineapple
2 handfuls baby kale
1 scoop Sunwarrior Protein Powder in Vanilla

Combine all ingredients except protein powder in a blender and blend on high. Add in protein powder and blend until smooth. Enjoy!

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Instead of waiting for Winter to hit and potentially struggling through it, I say prepare now – create habits that will help you get through the cold season in a healthy and happy way.

Ways to prepare for Winter now:

Vitamin D – We obtain vitamin D from certain foods, supplements and sun exposure. It helps our bodies absorb calcium, remodel our bones, improve our mood and enhance our immune system among a host of other amazing functions. Throughout Spring and Summer, your body makes vitamin D through contact with your skin but during the Winter, the sun’s rays are not strong enough to synthesize vitamin D. Eating vitamin D rich foods and supplementing are a good idea to help prevent deficiency and can have positive effects on Seasonal Affective Disorder. As always, please contact your health practitioner before using supplements.

Exercise – One of the easiest ways to improve our moods is through exercise. Maybe you join a bootcamp or attend a yoga class a few times a week to get yourself into a routine now so that you will carry this through the Winter months. This will keep your spirits high and help to keep Winter weight off.

Detox – A whole food, plant-based detox (such as my Fall ReBoot Detox) is great to do post-Summer and pre-Winter. Maybe you had one too many beers or dairy-free gelato or perhaps there is some disconnect between your mind and body. A safe and gentle detox can help to boost your immune system, improve your mood, lower inflammation and improve digestion – all things that are helpful before Winter.

Water – Such a simple thing but keeping hydrated through the cooler months is important to: flush out toxins, help with the digestion of food and many other biochemical reactions, carry nutrients to all of our cells and regulate our body temperature.

Stock-up – Purchasing in-season fruits and veggies to make meals to freeze will be helpful when you get home from work and it’s dark and you are tired and don’t want to cook. You can simply take a soup or stew out of the freezer to thaw and you’ll have something ready by the time you’re home.

And if at all possible, book yourself a relaxing vacation to a hot destination. There are tons of great yoga and eco-retreats available. Personally, I’d like to visit California, I’m pretty sure I’m destined to live there!

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My breakfasts for Fall generally consist of something warming like oatmeal. But with my recently launched Fall ReBoot Detox ebook, we will be avoiding grains for 7 days which is why I have included the Chai-Spiced No-Oatmeal recipe found below. It is perfect for breakfast and is nourishing, fibre-rich and detoxifying!

CHAI-SPICED NO-OATMEAL

1 medium acorn squash
1/2 can coconut milk
1 tbsp hemp seeds
1/4 cup unsweetened coconut flakes
1 tbsp chia seeds
2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp cardamom
1 apple, diced
raw honey, to taste

Pre-heat oven to 350 degrees. Cut acorn squash in half. Fill a roasting pan with 1 inch of water and place squash flesh-side down. Roast for 45 mins or until very soft. Scrape out seeds and discard. Spoon squash into a food processor. Add coconut milk, coconut flakes, chia and spices. Blend until smooth and top with diced apple, sweeten with raw honey.

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We have been asked some questions about the program so we’ve created a Q+A to share a bit about our backgrounds and how we came to heal.

A little bit about us…

Natalia (N): About 7 years ago I stepped on the path of transformation following a plunge into darkness-I was depressed, struggling with eating disorders, substance abuse, in a dysfunctional relationship and in a job I hated. I had no sense of who I was nor why I was here. So I embarked on a journey to India where I lived for 3 months at an ashram, exposing myself to as many alternative healing methods and spiritual practices as I could. When I returned home, I dedicated my life to healing myself and pursuing studies in holistic therapies. What I discovered along the way is that no matter which path I took, the destination was one and the same: the heart and the love inherent within myself. Today, my life is filled with ease, co-creative manifestation, freedom and joy. My journey out of darkness gave birth to the belief that self love and compassion are the greatest healing gems hidden within ourselves.

Danielle (D): I experienced depression, anxiety and binge eating disorder for a long time to copy with several negative events in my life. I came to learn and appreciate the value of life and changed my diet and lifestyle to one that creates positivity and balance between my mind and body. My about my story here.

What does the idea of “healing from the inside out” mean to you?

N: It is the courageous and beautiful process of turning within and meeting the most vulnerable and hurt parts of ourselves with compassion, presence and love.

D: It is using mindfulness as a way to heal both emotionally and physically. Adjusting your think to living day by day and moment to moment is very therapeutic and helpful in the process.

How does our emotional health affect our physical health and vice versa?

N: Our emotions cause many chemicals to be released by the brain into the body-we’ve got happy chemicals and not so happy chemicals. They are responsible for our moods and how we feel in general. Prolonged periods of distressing emotions and emotional states produce a chemistry within the body, mainly through stress hormones, that leads to the breakdown of the vital systems that maintain health and balance. This is followed by thought patterns that support those emotional states and the stress cycle between the mind and body is formed.

D: How we feel directly affects our physical health – for example, when you are stressed out you will not digest food as well, long-term this can create a lot of digestive issues. Constant stress weakens the immune system. If you binge or emotional eat, this can cause weight gain, low self esteem and poor overall health.

What do you want participants to take away from the program?

N: The most important things I intend to pass on are the knowledge and tools that made it possible for me to walk the journey of conscious transformation. My intention is to empower participants with a thorough understanding of the mind-body connection, the power latent within to transform whatever is no longer serving them and practical and incredibly powerful tools to make it all possible. The shorter answer would be: self love.

D: The foundation of nutrition and how to create positive changes in your body, mind and essentially life through optimal nutrition and mindful living. An understanding of self love and self compassion and the ability to believe in themselves as agents of positive change.

What are your favourite 3 ways to restore and centre yourself?

N: Connecting with nature, mindfulness & relaxation and gratitude

D: Vinyasa yoga, long walks through the forest and drinking green juice

We hope you will join us for this exciting program!

N:

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