Tasty Tuna Salad

With 15g of protein and 3g of fat per serving tuna is an amazing source of lean protein.  Although canned tuna has gotten a bad rap lately, if you pick the right type and don’t consume more than 2 cans per week you can eat this delightful snack with little to no guilt.  I love making this for a quick lunch because it only takes 10 minutes maximum to prep.  


Ingredients:

• 1 can light chunk tuna in water
• 1 tbsp light mayo or Greek yogurt
• If you are dairy/egg free substitute with olive oil or miso paste
• 1 tsp grainy mustard
• ½ an apple 
• Fresh chopped cilantro (as much or as little as you like!)
• Juice from ½ a soft fresh lime
• Salt and pepper to taste

Instructions:

1. Drain the tuna and lightly pre-flake in a bowl
2. Add all other ingredients and mix - add more of whatever you like to taste.
3. Eat alone or over a bed of spinach, with brown rice crisps, topped on cucumbers, wrapped in lettuce wraps, or on your favourite whole grain bread.

Enjoy!

Nadia

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Naturopathic Medicine Week 2013

It's that time of year again!  May 6-12, 2013 is Naturopathic Medicine Week in Canada and we are here again to report on some of the activities going on.  To find events specific to your province and city go to the Canadian Association of Naturopathic Doctors (CAND) website.  For those of you in Ontario, check out the Naturopathic Doctors Ontario (NDO) website for more information, or to find a ND in your area.

Naturopathic Medicine Week allows naturopathic doctors (NDs) to connect with the public through talks, seminars, and other events.  This provides the curious to learn more about naturopathic approaches to various conditions in addition to simply learning about naturopathic medicine in general.  The best part about these events is that most of them are FREE!  So check out one or more to see what benefits you might receive from seeing a naturopathic doctor.

Here are a few events in Ontario (the GTA) that you can check out:

Tues May 7:

• Understanding Food Allergies:  7:30-8:30pm with Dr. Natalie McCullough, ND and Dr. Nicole Sandilands, ND at Durham Natural Health Centre in Pickering, ON

Thurs May 9:

• Detox 101:  7:30-8:30 pm with Dr. McCullough, ND and Dr. Sandilands, ND at Durham Natural Health Centre.
• Can a ND Help You?  6-8pm with Dr. Payam Kiani, ND and Dr. Kelly McGuire, ND at Core Link Wellness in Burlington, ON.

Sat May 11:

• Wyer Health Centre Open House:  1-3pm with Dr. Jennifer Hillier, ND and Dr. Sarah Wyer, ND.  Offering stress testing and free massages at Wyer Health Centre in Guelph.

To find out more about naturopathic medicine, check out this section on our website.

All the best,
Christine


Images from www.corbisimages.com

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Top 3 Spring Workout Tips

Spring is officially in the air! Along with ditching the winter jackets and doing a bit of spring cleaning, people often use this time to get more active and prep themselves for the upcoming bathing suit season. I thought this would be a great time to share some of my workout wisdom and give you all my tips on how to get the most out of your workouts.  Keep in mind that there are lots of differing opinions on exercise.  These are just some basic tips that I have found helpful since the beginning of my time in the gym. Whether you're working out outside or sticking to the weight room these tips are good to keep in mind while on your fitness journey!

1. Keep up that heart rate! - There has been some recent research that shows that intensity of a workout is more beneficial than duration in disease prevention.  This means that 20 minutes of intense exercise is better than 1 hour of light or moderate exercise.  Monitoring your heart rate at the gym is a great way to make sure you're actually giving your body a good workout. If you're not sweating and getting your heart rate up on every gym visit, you're not making the most of your time. There are various heart rate zones you should aim for depending on your age and goals. Most cardio machines have heart rate monitors built right into the handles. Other heart rate monitors, that you wear on your wrist or chest, are also available.  Check out the chart below and see where your heart rate should be during your workouts. A good goal to strive for is 30 min of moderate exercise 5 times a week. Get in the zone!

 2.  Less is more! - This tip mostly applies to men trying to get a bit more bulk while lifting weights. When it comes to resistance exercise like weight lifting, you don't necessarily need to spend hours in the gym. It's best to get the most muscle gains out of the least amount of time and effort. This can be done by sticking to one set of each exercise and making sure you lift enough weight to reach muscle exhaustion by the 7th rep. Make sure to also use a cadence of 5sec/5sec meaning you take 5 seconds to lift the weight and 5 seconds to return the weight to the starting position. I've personally found this really helps with muscle gains and cuts down on time at the gym. I read about this technique in The Four Hour Body by Tim Ferris--check out the book for more info!

3. Post workout fuel - Making sure to fuel up with some protein and carbohydrates within 30 minutes after your workout is crucial for recovery. After a workout your muscles are starving for protein and nutrients, don't deprive them!  Consider shakes or bars that contain both protein and carbs if prep is an issue.  The idea is that the sugar post workout will help to create an insulin spike in your blood which will tell your muscles to open their doors to take in all of the delicious protein. This is how you can assure that your muscles are able to uptake as much protein as possible in that first hour post workout. Also, be sure to not include fiber in your shake as this will slow down the absorption of the carbs and decrease the effectiveness of that insulin spike. This is really the only time that you want a blood sugar spike happening in your system. For more ideas on diet and working out see Christine's post on maximizing your workouts with diet.

Good luck to all of you on your spring workout goals. Leave a comment for any great tips you've picked up on your fitness journey!

Jamie

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Recipe: Almond Milk

 
As most of you know I don't eat dairy so milk alternatives have always been a staple in my diet, especially almond milk. Recently I have been feeling adventurous in the kitchen and have been doing a lot of experimentation (almond chai banana cookies, raw vegan nut-free pesto....recipes to come!). I have always wanted to make almond milk as the store bought ones have a lot of additives. So I attempted last week with cheese cloth and let me tell you, things did not go very smoothly. I obviously lack the finesse required to use a cheesecloth so I purchased a nut milk bag. This time around things went smoothly and simply. 

I recommend a high powered blender such as the Vitamix or Blendtec. I have been told you can use a food processor but I have yet to try that method - let me know if it works out for you!  If you don't have either then start with half the amount of water and blend and then add the other half of the water and blend again.

Ingredients: makes about 1L of almond milk & 2 cups almond pulp
1 cup almonds
4 cups filtered water 
1 pinch of sea salt 
1 nut milk bag or cheesecloth  

  
Optional add-ins for Almond Milk: 
2-4 medjool dates 
1 vanilla bean or 1/2-1tsp vanilla extract 
1/2 tsp cinnamon
1tsp-1tbsp raw cacao powder  

Instructions: 
1. Soak the almonds overnight or for 6-8hours 
2. Rinse the almonds well and discard the almond-soaked water 
3. Put the rinsed almonds and 4 cups filtered water in the blender; blend on High for 1 minute
4. Place the nut milk bag over a large bowl and pour the almond milk over the bag into the bowl.
5. Squeeze the excess almond milk from the almond pulp (will take about 2-5 minutes) 
6. Rinse out the blender and pour the almond milk back in and add in the sea salt and anything else you desire (I used 1 vanilla bean and 1/2tsp cinnamon)  
7. Voila! Homemade almond milk! Store in a glass container in the fridge. 


I would love to know your favorite almond milk recipe so please comment below!  

My next post will discuss what to do with the almond pulp as well as some recipes.



Best in health,
Kate    

 

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Recipe: Oat and Nut Butter Power Balls

There are probably thousands of variations and recipes for power/energy balls out there on Pinterest, and here is one more that you will love.  I have come to really appreciate these little balls of goodness and I thank Renata for introducing me to the category of portable ball shaped snacks (see her 2 Bite Delights recipe).  These power balls are densely packed with nutrients and flavor--make sure you make some extra because your friends will eat them all (I know mine do!).


Ingredients (makes about 15 balls):

• 1 cup of gluten-free, non-quick cook oats (ie. Bob's Red Mill)
• 1/2 cup shredded coconut
• 3/4 cup nut butter (I mix almond and peanut, heavier on the almond)
• 1/2 cup raisins
• 1/4 cup dairy free chocolate chips
• 2 tbsp ground flaxseed
• 1 scoop of protein powder 
• 1/4 cup honey 
• Cinnamon and nutmeg as desired
• Pure vanilla extract
• Optional:  2 tsp matcha powder for an antioxidant boost (gives the balls a Teenage Mutant Ninja Turtles look)

Note:  you may need to add more nut butter/honey as you add in more dry ingredients.

Directions:

1. Optional:  Toast oats in a baking sheet for 20-25 min in oven at 350 degrees.  Let cool.
2. Put all ingredients into a large bowl and mix well.
3. Form into ~ 1 inch balls
4. Enjoy!

Have any favorite ingredients to add into your power balls?  Comment below and share the wealth!

All the best,

Christine


Images from www.corbisimages.com

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Natural Skin Care Review: Exfoliants

If you haven’t checked out Part I to my natural skin care review check it out here!

Exfoliants:

Listen up: exfoliants are your friends!  If you’ve noticed you have started to have dry or dull looking skin it’s because you have dead, dry skin cell build-up on the surface of your skin.  SO being tricky and layering on a thick moisturizer to try and relieve your dry skin is really just attempting to re-hydrate your dead, dry skin cells…bummer.  As we age, skin cells die, collagen and elastin production slows down, and pores become blocked (yikes). Regular exfoliation increases the circulation in the skin, allows the skin to breathe easier by removing the layer of dead skin debris, and reveals younger-looking, dewy skin.

There are two main ways to exfoliate: physically (i.e. a scrub or microdermabrasion) and chemically (i.e. AHA’s and/or BHA’s).  Choosing which method or combination of methods works well for you ultimately depends on your skin type and sensitivity.  In general BHA’s such as salycilic acid are the preferred choice for oily, acne-prone skin to help clear blackheads.  This is because BHA’s are oil soluble and have the ability to dissolve the oxidized sebum (aka the blackhead) within the pore and decrease pore size by restructuring the pore lining.  AHA’s such as lactic acid or glycolic acid are preferred for sun-damaged and dry skin because they exfoliate the surface skin layer and are water soluble. However, AHA’s can also be helpful with acne-prone skin by reducing comedone formation.    

It’s important to note that the use of AHA’s and BHA’s can remove the outer layers of the skin leaving your skin more vulnerable to UVA/UVB damage - so make sure you are using sun protection in either your moisturizer, alone, or make-up products.  It’s also good to remember to go slow and be gentle with your skin when using any chemical exfoliant - build up slowly and listen to your skin if you start to see redness or irritation.   

And as a last tid-bit of advice: again remember what is happening with your skin is very much a reflection of what is going on on the inside so it’s important to address internal triggers in combination with topical treatments for a full package deal! 

Onto the review! Anyone who missed the prereq’s on why these were chosen see here.

         Derma-E Microdermabrasion Scrub With Dead Sea Salt ($34)

Verdict: This is a great lemony smelling physical exfoliant that can help buff away dull surface cells, diminish the appearance of fine lines, wrinkles, and acne scars.  You can also use this on any part of your body that needs some extra loving (ie. Lips, hands, elbows, knees, heels).  I keep this in the shower and use it maximum once a week - my skin can react badly if it is over exfoliated.   This pot should last you quite a while since you don’t need very much!


In this formulation I especially like the use of:

• Kaolin Clay:  This is also known as “China Clay” and is composed of a slew of minerals like zinc, silica, iron, magnesium, calcium.  It is good for oil absorption for those of us with oily skin.

• Lemon and Lime Peel Oil: Great for stressed, acne-prone skin as a purifying disinfectant 

Ingredients: Water (Aqua), Stearic Acid, Stearyl Alcohol, Glyceryl Stearate Citrate, Glyceryl Stearate SE, Alumina, Citrus Aurantifolia (Lime) Oil, Xanthan Gum, Carrageenan (Irish Moss), Volcanic Sand (Pumice), Citrus Limon (Lemon) Peel Oil, Glycerin, Vitis Vinifera (Grape) Seed Oil, Prunus Amygdalus Dulcis (Sweet Almond) Oil, Citrus Sinensis (Sweet Orange) Essential Oil, Tocopheryl Acetate (Vitamin E), Magnesium Oxide (Dead Sea Salt), Hydrated Aluminum Silicate (Kaolin Clay), Organic Simmondsia Chinensis (Jojoba) Seed Oil* (.1%) Phenoxyethanol, Ethylhexylglycerin, Potassium Cetyl Phosphate, Potassium Sorbate.



           Pure + Simple Skin Nourishing Exfoliant and Mask ($22)

Verdict: By now you must have sensed my affection for Kristen Ma’s carefully formulated products and my love affair continues. This is a great 3-in-1 product: gentle physical exfoliater and face mask topped off with a kick of moisturization!  Smells like lemon cream pie and feels as soft as butter with gentle little jojoba wax beads.  It left my face smooth, plump, and glowing.  A definite winner, especially for those with sensitive skin that may be timid of exfoliating products.  

In this formulation I especially like the use of:

• Vitamin A, C, and E: A good combo of anti-oxidant, anti-aging vitamins that can brighten, moisturize, and re-texturize

• Lemon Peel Oil:  Great for stressed out, acne-prone skin as a purifying disinfectant 

Ingredients: Water, Prunus Armeniaca (Apricot) Kernel Oil, Cetearyl Alcohol + Glucoside (Plant Waxes), Simmondsia Chinensis (Jojoba) Wax Beads, Vegetable Glycerin, Faex (Yeast) Extract, Arachidyl (Peanut) + Behenyl (Vegetal) + Benzyl (Vegetal)  Alcohol, Arachidyl (Peanut) Glucoside, Butyrospermum Parkii (Shea) Nut Butter, Lavandula Angustifolia (Lavender) Flower Water, Citrus Medica Limon (Lemon) Peel Oil, Xanthan Gum, Hydrogenated Lecithin, Squalane, Litsea Cubeba (May Chang Shrub) Fruit Oil, Dehydroacetic Acid (Sodium Salt), Phospholipids, Tocopheryl (Vit. E) Acetate, Retinyl (Vit. A) Palmitate, Ascorbyl (Vit. C) Palmitate, Cupressus Sempervirens (Cypress) Leaf Oil, Tilia Cordata (Linden) Blossom Oil, Aloe Barbadensis (Aloe Vera) Leaf Juice, Rosmarinus Officinalis (Rosemary) Leaf Extract, Helianthus Annuus (Sunflower) Seed Oil, Calendula Officinalis (Calendula) Flower Extract.

         Paula’s Choice Skin Perfecting 2% BHA Liquid Exfoliant ($20)

Verdict:  After struggling with my skin to rebalance after coming off of OCP use controlling blackheads and break-outs have been somewhat of a constant battle.  After a few weeks of use I’ve noticed the biggest difference in my pore size shrinking, decreased breakouts, and reduction in blackheads from this product.  Although I’m not thrilled it contains disodium EDTA I have yet to find a better 2% BHA solution with the same results that I have personally seen at this price and product size.  Those suffering from hormonal acne may want to use this around the time of the month they experience breakouts.   

In this formulation I especially like the use of:

• 2% Salicylic Acid: Made from willow trees (just like Aspirin) this is the BHA of choice when it comes to break-out prone skin.  Calms redness, reduces break-out severity, pore size, and black heads without irritation.    

Ingredients: Water, Methylpropanediol, Butylene Glycol, Salicylic Acid, Camellia Oleifera (Green Tea) Leaf Extract, Polysorbate-20, Sodium Hydroxide, Disodium EDTA

                                Pure+Simple 5% Lactic Acid ($55)

Verdict: This is a good chemical exfoliant using the AHA lactic acid as a gentle exfoliator.  A word of warning – the first few times you use this you may feel some tingly stinging! After a few uses your skin will adapt however, I would not advise using this more than once or twice a week especially on sensitive skin. One bottle will last you a long time and the pump top is well-made and dispenses just the right amount. Don’t let the price tag scare you - this is a high quality products and a little goes a looooooong way.

In this formulation I especially like the use of: 

• Aloe:  moisturizing and a soothing anti-inflammatory aloe works nicely in this exfoliant to help keep skin calm and happy during exfoliation
• Lactic Acid: The chosen source of AHA’s to help remove old dead cell debris
• One of the most gentle AHA’s that has a low chance for allergic reaction

Ingredients: Water, Algin (Sea algae derivative), Aloe Barbadensis (Organic Aloe Vera) Powder, Vegetable Glycerin, Lactic Acid

                      Andalou Pumpkin Honey Glycolic Mask ($15)

Verdict: If you live in Canada you can purchase this from your local Shoppers Drug Mart!  I have been using this on a weekly basis as part of my Sunday at home spa ritual.  It leaves my skin feeling soft and plump and is a very gentle exfoliant that hasn’t caused any redness or sensitivity.  As far as texture and consistency: it literally feels like pumpkin pie on my face - you could almost eat it!  All in all, a great affordable and effective AHA exfoliating mask.

In this formulation I especially like the use of:

• Manuka Honey:  A lean, mean, moisturizing, anti-bacterial, and tissue repair generating machine - it’s no secret I LOVE MANUKA!
• Pumpkin and Pinapple:  These fruits provide AHA’s that help exfoliate dead skin cells from the surface of skin
• Tamanu Oil:  a great oil with anti-inflammatory, anti-bacterial, and anti-oxidant activity 
• Good for stretch marks, burns, eczema, post-acne hyperpigmentation, and general tissue repair

Ingredients: Cucurbita Pepo (Pumpkin) Puree*, Aloe Barbadensis Juice*, Helianthus Annuus (Sunflower) Oil*, Vegetable Glycerin, Manuka Honey, Ananas Sativus (Pineapple) Juice*, Pectin, Glycolic Acid, Sodium Hyaluronate, Cyamopsis Tetragonolobus (Guar) Gum*, Fruit Stem Cell and BioActive 8 Berry Complex*, Lecithin, Saccharum Officinarum (Sugar Cane) Extract*, Calophyllum Tacamahaca (Tamanu) and Limnanthes Alba (Meadowfoam) Oils, Magnesium Ascorbyl Phosphate (Vitamin C), Tocopherol (Vitamin E), Aspalathus Linearis (Rooibos) Extract*†, Phenethyl Alcohol, Ethylhexylglycerin, Cinnamomum Cassia (Cinnamon), Myristica Fragrans (Nutmeg) and Eugenia Caryophyllus (Clove) Powders*
*Organic
† Fair Trade


Have any of you tried these products? Do you have a natural exfoliant that you are head-over-heels with? I’d LOVE to hear about it! 

Love, 
Nadia

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How to Stock a Healthy Fridge

Making healthy food choices can be a difficult task for most people, even us busy medical interns. Don’t get me wrong, I love an indulgence every now and again, but I try to eat and buy local, organic and whole foods every day – this is very important to me, and I think it is worth the extra few dollars. I know that if I keep unhealthy food out of my apartment, I won't eat it. So what are my staple food items and my staple "treat" foods?

Staple Fridge/Freezer Foods:
Almond milk
Apples (always organic; honey crisp or gala are my faves!)
Wild, non-farmed salmon
Eggs (free run, cage-free, antibiotic free, local)
Frozen organic raspberries
Frozen organic broccoli
Spinach (Organic)
Carrots or freshly squeezed carrot juice (this makes juicing a bit easier)
Ginger, Garlic and Onions
Beets
Lemons (Meyer's lemons are my favorite)
Bananas (Frozen and cut in half; ready to go for smoothies)
Mustard (the only condiment I use) 

I personally love frozen organic fruits and vegetables because it cuts down on prep time during the week and really makes eating healthy easy. I can always make a quick stir fry or smoothie if I am in a time crunch. 

Staple Counter and Pantry Foods:

• Avocados 
• Dried lentils or beans (mung, adzuki and black beans)
• Quinoa 
• Coconut flour 
• Spices (too many too include) 
• Apple cider vinegar and balsamic vinegar  

My cupboards are pretty empty in general as I tend to buy mostly fresh food and make meals from fresh produce instead of relying on prepackaged foods. Typically, if a food product has more than one ingredient I tend to avoid it. My main exception is almond milk--but this weekend I will be making my own from scratch so stay tuned for the details and a recipe.  

Treat Foods:

• Organic Peanut butter (ingredients: peanuts & salt; NO additives!) 
• Coconut milk; for making ice cream 
• Maple syrup  
• Dates

My "treat" foods are still whole foods but if these became my staple foods this would be an issue because the nutrient content of my diet would decrease and the fat/sugar content would be a bit too high.

When I go grocery shopping I shop along the perimeter of the grocery store. I RARELY go down aisles as that is where typically all the prepackaged foods are. If you try to shop the perimeter of a grocery store you will be more likely to buy fresh produce and meats. 

Remember, stocking a healthy fridge, freezer and pantry are key to maintaining a healthy and happy lifestyle!


Happy shopping! 



Best in health,

Kate

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Natural Skin Care Review: Cleansers

If you missed the intro to my four part natural skin care review (and why I’ve selected these particular products) see it here!

And now…

Part 1: Cleansers

A good cleanser should leave your skin feeling clean, soft, and nourished but never dry and tight.  Often people can make the mistake of using too harsh of a cleanser when they have oily or acne-prone skin.  This in turn can strip the skin of its natural oils and disrupt the skin’s pH balance (ie. NOT a good scene).  If the skin feels tight after washing, it’s usually a sign that the water content of your skin has been stripped causing surface dead skin cells to build up.

When trying to see if a cleanser will have a strong drying effect look for sulfates, particularly sodium or ammonium lauryl sulfate in the ingredients list.

                Osmia Organics Gentle Foaming Cleanser ($42)

 

Verdict: This cleanser is a great gentle liquid cleanser that leaves the skin feeling soft and clean.  It has a beautiful calmingly floral scent and lathers nicely on the skin.  There is no residue or tightness left behind after rinsing.  After a few weeks of use skin is visibly glowing! 

In this formulation I especially like the use of:

• Camellia sinensis (green tea) as an anti-oxidant and anti-inflammatory
• Matricaria recutita (chamomile) flower extract for its anti-inflamatory properties
• Licorice root for natural brightening properties

Ingredients (*=certified organic ingredient): aloe barbadensis leaf juice*, decyl glucoside and sodium lauroyl lactylate, vegetable glycerin*, caprylyl capryl glucoside, disodium cocoamphodiacetate, helichrysum stoechas extract, glycrrhiza glabra (licorice) root extract*, leuconostoc/arundinaria gigantea leaf/sorbus aucuparia fruit ferment filtrate, althaea officinalis (marshmallow root) extract*, gingko biloba extract*, matricaria recutita (chamomile) flower extract*, camellia sinensis (green tea) leaf extract*, sclerotium rolfsii gum, and a proprietary blend of organic and wild-harvested essential oils

                     Osmia Organics Black ClayFacial Soap ($22)

Verdict: Let me tell you – I have never in my life been so excited about a bar of soap, let alone thought that using bar soap was ok as a gentle facial cleanser but… it IS! And it is FAB-U-LOUS.  I encourage you to read Sarah’s article (the founder of Osmia Organics) on why handmade organic soap is not like the usual bars of soap we all know to be drying and generally not great.  

This soap completely removes all traces of make-up while still leaves my skin soft and supple – a hard task to accomplish!  It has a lovely fresh scent and creates a luxurious soft lather.  After a few days of washing up with this soap my skin’s winter dry patches have started to clear and I’ve noticed my overall complexion has evened out. Osmia has seriously made me look forward to washing my face every morning and night!

In this formulation I especially like the use of:

• Olive, mango, almond, avocado, and jojoba oils - these oils are effective cleansers as well as extremely nourishing and moisturizing for the skin
• Hematite (australian black) clay - as hematite has a high content of iron and essential minerals that help to replenish and regenerate the epidermis creating soft and conditioned skin

Ingredients (*=certified organic ingredient): saponified oils/butters of olea europaea (olive)*, elaeis guineensis kernel (palm kernel)*, mangifera indica (mango), prunus amygdalus (sweet almond)*, cocos nucifera (coconut)*, ricinus communis (castor bean)*, persea gratissima (avocado)*, and simmondsia chinensis (jojoba)*, coconut milk*, dead sea mud, hematite (australian black) clay, proprietary blend of essential oils*, and rosmarinus officinalis (rosemary) antioxidant*, GMO-free vitamin E oil

          Holistic Vanity Rejuvenating Rosewater Cleanser ($30)

Verdict: A non-foaming very gentle cleanser especially suitable for individuals suffering from skin in need of some TLC.  It has a milky consistency that leaves skin soft and hydrated with a lovely floral smell.  I would personally recommend this to patients who suffer from post-acne hyperpigmentation, dermatitis, redness, and irritation from harsh product overuse.  

In this formulation I especially like the use of:

• Tamanu Seed Oil: this incredible oil contains two compounds called calophyllolide (a coumarin and relative to cucurmin the active component in turmeric) and inophyllum which are responsible for it’s powerful anti-inflammatory, anti-bacterial, and anti-oxidant activity 
• That means it’s great for stretch marks, burns, eczema, post-acne hyperpigmentation, and general tissue repair
• Rose Hydrosol:  is an anti-inflammatory ingredient that is made from the water extracted from the rose petals.  It helps to keep the skin pH balanced and is also amazing for tissue repair, repairing wounds and burns and treating dermatitis (eczema)
• Ginseng Root Extract: topically ginseng root has proven to have wound/tissue repairing properties due to it’s active component of ginsengoside Rd
• An added bonus is there is some evidence that ginsengoside Rd also has some anti-cancer effects as well! 

Ingredients: Aloe Barbadensis (aloe vera) leaf juice*, Helianthus annuus (sunflower) seed oil*, Rosa Damascena (Rose) Flower Water, Glycerine (vegetable-based), Triticum Vulgare (Wheat) Germ Oil*, Cocoglucoside , Coconut Alcohol, leuconostoc root ferment filtrate (radish root natural preservative), Sucrose Cocoate, Lauryl Glucoside, Sclerotium Gum, Calophyllum Inophyllum (Tamanu) Seed Oil*, Panax Ginseng (Ginseng) Root Extract*, Rosmarinus Officinalis (Rosemary) Leaf Extract*, Lecithin, P-Anisic Acid, Xanthan Gum, Citric Acid, Pelargonium Graveolens (Geranium) Oil*    * Certified Organic

                          Living NatureVitalizing Cleanser ($35)

Verdict:  This is also a gentle, non-foaming cleanser.  I have a mixed skin type and I found that it left my skin neither oily or tight, which was a pleasant surprise.  I also don't use any make up so this was perfect to just get the day's dirt off my face before bed. I used this in combination with Living Nature's night toner and night cream and woke up with my skin feeling extra soft.

In this formulation I especially like the use of:

• Manuka honey and manuka oil: A moisturizing and anti-microbial ingredient.  I have been a long time lover of manuka honey for any sort of wound or skin ailment to stimulate tissue repair – it really is a miracle healer
• A natural antimicrobial, the power of honey to stimulate wound healing and promote healthy skin is well documented and scientifically proven. 
• Naturally contains lactic acids (AHA’s), which aid in the clearing of dead skin cells
• Kumerahou flower/leaf extract: Acts as a gentle cleanser and anti-microbial.  
• This flower is native to New Zealand and contains natural foaming agents 

Ingredients (* From natural essential oils): Aqua (water), Cetearyl olivate (from olive oil), Sorbitan olivate (from olive oil), Persea gratissima (avocado) oil, Macadamia ternifolia seed oil, Glycerin (vegetable glycerine), Pomaderris kumerahou flowers/leaf extract, Glucose (plant sugar), Mel (active manuka honey), Parfum (natural fragrance)*, Sclerotium gum, Decyl glucoside (from coconut oil), Limnanthes alba (meadowfoam) seed oil, Glucose oxidase (from milk), Lactoperoxidase (from milk), Tocopherol (vitamin E), Leptospermum scoparium (manuka) oil. Limonene*, Linalool*.

                         Pure+Simple Pure Skin Face Wash ($15)

Verdict:  A gentle cleanser for young or oily skin types. Good for those who need a gentle yet through cleansing regularly.  Unscented, this cleanser lathers into a thin foam and doesn’t leave skin tight or dry. 

In this formulation I especially like the use of:

• Hydrolized Oat Protein: this helps skin to retain moisture as well as combats redness and irritation
• Vitamin B5: topical use of vitamin B5 has shown to combat acne formation and help with tissue repair
• Vitamin C: acts to help with tissue repair and as a natural brightener

Ingredients: Decyl Glucoside (Coconut/Corn derived Cleansing Agent), Cocoamidopropal Betainamide Mea Chloride, Hydroxyethylcellulose, Hydrolized Oat Protein, Centipeda Cunninghamii (Austrailian Daisy) Extract, Aloe Barbadensis (Aloe Vera) Leaf Juice, Dehydroacidic acid, Benzol Alcohol (Food Grade Preservative), Magnesium Salicylate (plant derived salicylic acid salt), Magnesium Gluconate (Anti microbial), Citric acid, Panthenol (Vitamin B5), Phosphorous, Zinc, Magnesium Ascorbyl Phosphate (Vitamin C), Calcium Pantothenate (Vitamin B5).

NOW Foods Vitamin C & Manuka Honey Cleanser ($14)

Verdict: Another gentle, non-foaming cleanser that is quite affordable and will last for quite a while as a little goes a long way.  The scent is a mild (yet refreshing) sweet citrus.   Overall, it does a good job of removing all traces of the day’s dirt and debris and skin is left feeling fresh and cleansed.  

In this formulation I especially like the use of:

• Manuka honey: Moisturizing, anti-microbial, and great for tissue repair! 
• Vitamin B5: Again, topical use of vitamin B5 has shown to combat acne formation and help with tissue repair
• Vitamin C - Acts to help with tissue repair, collagen synthesis, and as a natural brightener

Ingredients: De-ionized Water, Aloe Vera (Aloe barbadensis) Leaf Gel*, Lauryl Glucoside, Sodium Coco-Sulfate, Vegetable Glycerin, Carrageenan, Glucose/Glucose Oxidase/Lactoperoxidase (natural preservative), Magnesium Ascorbyl Phosphate (Vitamin C), Manuka Honey, Allantoin, d-Panthenol, Niacinamide (Niacin), d-alpha Tocpherol (Vitamin E), Extra Virgin Olive Oil, Orange-Grapefruit Aroma and Citric Acid.  *Certified Organic

Have you guys tried any natural cleansers that you really love? Any that you really didn’t love? I’d love to hear your thoughts!

Also, stay tuned for Part II: Exfoliants!

Love,

Nadia

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