Super Seeds

In some way, many of us are trying to live, eat, and be healthier. But with increased educations (or a growing fad for some people) endless options are becoming more readily available to those in search of them. While this is great news, it can also be overwhelming.

Friday Five: Ways You're Wrecking Your Skin

We all want to "love the skin we're in," but more often than not we don't even realize that we're actively doing things that work against putting our best face forwards. While the list is somewhat endless, of things you can do to damage your skin, today I've compiled my list of most commonly made no-no's when it comes to unseen habits behind ruining that selling feature.

1. Nighttime Neglect. Probably of the most frequently made mistakes but also one of the most damaging ones, is going to bed wearing your daytime cosmetics. Makeup sits on your face and collects dirt all day long. Why prolong it's removal for another 6-12 hours? Take it off as soon as your day's over. A quick task with long term benefits. Makeup clogs your pores, preventing them from being able to breathe which in turn maximizes them and can eventually age you. Regardless of what your pre-bedtime routine consists of, it's the accumulation of what your skin consists of that repeatedly touches your pillow that's an issue. Even a freshly washed face each night, is bound to give off some oil or sweat while sleeping, which is why pillow cases need to be washed every 1-2 weeks (at longest) to avoid unconsciously clogging your pores.

2. Embracing The Heat. Too hot of showers and too many rays. We all love the heat. But that doesn't necessarily mean your skin does too! Showers and sunshine are two of the most commonly forgotten source of damage to the skin. There is a misconception that hot showers are pore opening and cleansing. However, a shower/bath that's too hot can actually work in reverse - eliminating the healthy, moisturizing components of your skin such as your body's natural oils which help it from drying out. And then there's sunscreen. Relatively self-explanatory. Sun burns. Sun spots. Wrinkles. You name it, it's not nice - especially when it's every bit preventable. Opt for makeup containing an SPF or if it's not too much to ask? Just go the distance and apply actual sunscreen. Liberally.

3. Touching your face. Hands off! No seriously. It might not cross your mind but every time you pick at, scratch, rub, touch, or rest your hands on your face you're passing of (bad) oils, dirt, bacteria, and other face damaging nastiness as well as risking scarring, inflamed skin, irritation/reaction, or flaring a breakout. Don't touch and if you have to? Try to remember to clean your hands before doing so.

4. Lack of Essentials. Hydration. Produce. Sleep. Without all of the above, you're asking for skin that's dried out, glow free, and colourless. Fluid intake as well as a good moisturizing agent will help your skin shine and maintain it's elasticity (no lines). When it comes to food, produce (fruits and vegetables) are jam packed with antioxidants, natural sugars, and a ton of vitamins that promote a healthy colour with or without makeup. After a day of remembering those agents, you need enough sleep. Inadequate rest can deprive you of your skin's dewiness and replace it with dreaded dark spots.

5. Sticking To One Product. I fall in love and rave about products just as much as the next girl does but one product will no suffice. There is no one product that can take you through every day, each season, every weather. Some occasions call for more moisturizing, some a toner, and some days you just need something light and airy when your skin needs a break. Over using one product can be really aggressive on your cells, so choose a variety of products with different components (find a line you love and see if they offer an array of options for numerous needs). 

If it seems like a lot to remember, fear not. Practice implementing one thing at a time. It will soon become habit and before you know it, you'll be subconsciously living a dermo-friendly lifestyle.

Happy Weekend!

XO, Olivia Murray.

What Antenatal Taught Me

So, I can't pretend that I enjoyed my month long stay in hospital or any part of the 9 weeks total bed rest I was "prescribed." But I can say one thing for sure and that's that it sure did open my eyes. I met tons of nice people, from the nurses and staff to the other patients and their family/friends. I saw couples going through situations easily more stressful than that of our own and watched women brave heart breaking scenarios solo. I was reminded of something I'd already, always known and that's the fact that "someone always has it harder than you" and "everyone has a story." Believe me - they do! And sometimes it really humbles you to hear them. 

80% of the women in my antenatal ward were confined to bed rest or limited activity. So we often congregated in the kitchenette or hallway to chat, gossip (as I came to realize women just about everywhere do), share pieces of our lives and most of all - exchange updates on our situations. We also had weekly "meet ups" and "group gatherings" run by the staff to encourage women to get out of their beds, meet people, socialize, etc. in hopes of eliminating negative mind sets and sustaining good mental health for the patients. I was not a fan or remotely interested in any of this my first week or so admitted but I'm sure glad I branched out eventually. It was always positive knowing that you weren't alone and I took in one of the most fulfilling of lessons, I will never, for the rest of my life forget.

Maybe life isn't about avoiding the bruises.

Maybe it's about collecting the scars to prove we showed up for it.

Seriously though! Let that sink in. There is so much in life we cannot control, we have no say over, we can't prevent. And no matter how hard we try, wish, want, or pray for otherwise - sometimes you just have to get "bruised." But what if we could look at it from another perspective? That we don't have to kill ourselves avoiding these life bruises, but instead take life however it may come and consider the "scars" as nothing more and definitely nothing less than just that - proof - that we showed up, we tried our best, we lived. Life is all about perspective. The same way looking at your situation and reevaluating it once you have a worse one to compare it to is perspective. It's all in the way you choose to see things. Cliche? No doubt but so, so very true. A lesson we occasionally need reminding of and I've had my "moment" that won't ever allow me to forget it again.

So whatever it is you're going through, do just that. Go through it. GROW through it. And embrace the scars you acquire as souvenirs of your journey.

Photography Credit: Luke Gram, the amazing Canadian photographer behind "Man & Camera". For breath taking inspiration, his instagram is a worthy use of scrolling time.

XO, V.

Friday Five: Acne Fighting Foods

Let's be real, there's fewer things more annoying than facial flaws and stocking your bathroom like a pharmacy of products, only to receive minimal results. It's not so cliche when said that "beauty is from within." On a completely literal level, it's actually all too true. What's inside our bodies generally comes out one way or another. Whether you have glowing skin genes or are less fortunate there are some tried and true consumables that don't require a trip to that hole in the wall Asian market or overpriced naturopath's.

• • •

Watermelon.

A high consumption of watermelon is an easy, summery way to achieving dewy, glowing, and radiant skin. It only makes sense that such a fruit, composed primarily of water, would leave skin more hydrated but that's not all. Watermelon (in full fruit or juice form) is proven to aid acne - including but not limited to pimples/whiteheads/blackheads, as well as prevent or limit skin issues such as acne scaring, red blotches, dark circles and even wrinkles. A childhood favourite but full of Vitamin A, B, and C, mineral water, and two skin friendly compounds "Lycopene" and "Citrulline" that your adult skin will adore.

Avocado.

Not just a California favourite or growing trend on restaurant menus. Avocado is commonly known for it's "good fats" which already increases it's female fan base but it's also very rich in both Vitamins C and E - reducing skin inflammation, increasing skin's vitality and acting as a natural moisturizer.

Brown Rice.

A super simple swap when cooking your favourite rice incorporated meal at home and a growing option if asked for at your favourite oriental take-out spot. It's widely known that choosing anything whole grain over "bleached" or white is the smarter choice but you can feel even better about your meal knowing that brown rice is a source of protein, magnesium,  antioxidants, and best of all? Vitamin B, which acts as a stress reliever and regulating the accompanying hormones that come along with such life dilemmas. 

Berries.

The perfect fix to replace a sweet or sugary craving. Berries are absolutely full of flavour and crammed with acne fighting, skin repairing, toxin preventing antioxidants. Although any berry consumption is a step in the right direction, the full benefits come from those that are fresh not frozen or preserved.

Chocolate.

That's right! Go loco for cocoa. Okay. Well it might not be that simple! Dark chocolate and (high flavanol) cocoa powder however, will give you the luxury of having a guilt free pleasure that your skin can "thank you" for at the same time. Both are full of natural plant compounds with heavy antioxidant properties, which promote circulation and skin hydration. Problems with rough, dry, or scaly skin? Find moderation in consumption, given that each piece of solid chocolate comes with calorie intake but treat yourself - and your skin.

"The only beauty I know is health."
( – Heinrich Heine)

Happy weekend-ing.
XO, V.

Holiday Goods, No Muffin Top?

You don't want to put down that leftover gingerbread or pass up on the Valentines sweets hitting the shelves ever so quickly. You also don't want to pack on the pounds. How in the world will you survive all these back-to-back holidays and still come out of hibernation when bikini season arrives? I hate the gym, love cheesecake, and come in at a grand total of 5 feet 2 inches and 100 pounds. You don't have to be an extremist - despite what social media tells us. If you don't want to look like G.I. Jill or an Olsen twin but cringe at the idea of having anything that resembles a muffin top, than you're just like me (annoying with overly demanding goals) so listen up because my long time friend and personal trainer, Miguel Wason, is making a little appearance, alongside some of his clientele, as a contributor to today's post.

Today, he is here with a whole workout for the girl who is just too damn lazy for the gym. (My wording, not his.) Best part? Each exercise takes 1 minute and as a whole routine, will only make you miss one Keeping Up With The Kardashians episode.

While some of the exercises seem self-explanatory, it's crucial that they are done correctly not only for best outcome but as well as safety. To assist should you need it, he has provided video snippets to demonstrate the proper doing of all said workouts. Grab your Lululemon stretchies or Nike laces and enjoy!

SQUATS.

Free, with medicine ball, or with dumb bell. 1 minute.

PUSHUPS.

No ladies, not "girl pushups." 1 minute.

LUNGES.

Alternating. 1 minute.

CHAIR DIPS.

1 minute.

BURPEES.

Choose one of three variations. 1 minute.

BACK EXTENSIONS.

1 minute.

PLANK.

On forearms. 1 minute.

LEG RAISES.

1 minute.

RUSSIAN TWISTS.

1 minute.

SWISS BALL/FLAT CRUNCHES.

1 minute.

You've got to earn those crop tops and skinny jeans, so in the words of Missy Elliot, "Work It," pretty people!

♛ Peeks At Five Ft.

Mangia. | Avocado Alfredo

Whether it's your day-to-day lifestyle like my own or just opting for Meatless Mondays, this very vegan, but very hearty, pasta from my instagram not only has the easiest 15 minute recipe but will leave you (your body and your conscious) feeling oh so good.

Ingredients:

Uncooked pasta (9 ounces or a cup)

Fresh garlic cloves,

Fresh basil leaves,

Lemon juice,

Extra virgin olive oil,

Avocado (pitted),

Sea salt,

Black pepper,

Lemon zest (to taste),

Parmesan (GO VEGGIE Dairy Free Parmesan).

* 1 serving spaghetti = 3 ounces = the diameter of an American quarter.

** While it's kind of given knowledge that brown is better, you don't have to settle for any particular "brown pasta," but choosing a brown over a more likely than not bleached white pasta will up the nutrition of this already healthy meal and provide numerous advantages. White pastas contain only 1.7 grams of fibre, 4 grams of protein. Compared to pastas like; Spelt with 3 grams of fibre, 12 grams of protein / Kamut with 8 grams of fibre, 13 grams of protein, and Oat Bran with 15.4 grams of fibre, 5.4 mg of iron, and 58 mg of calcium. Can't handle all that? Do half and half, decreasing your amount of high carb pasta.

Directions:

1. Add sea salt to a relatively large pot of water and bring to a boil. (Unless bought in bulk, pasta generally has standard cooking instructions on the outside of packaging should you not already have it down to a science.)

2. Leave your noodles to cook and aside from the boiling pot, combine your cloves of garlic and basil leaves in a food processor and set to pulse.

3. Once minced, add (2 tbsp.) fresh lemon juice, (1 tbsp.) olive oil, (1 pitted) avocado and (2 tbsp.) water then process thoroughly until completely smooth.

4. Once smooth – free of chunks and pieces, season lightly with a sprinkle of salt and pepper.

5. By now your pasta should be ready. Test making sure noodles are cooked through before draining the boiled water. Once entirely drained, add and mix in avocado sauce while noodles are still hot.

6. If desired (and for an added host with the most presentation), accent your pasta with lemon zest, additional fresh basil, and a sprinkle of fresh ground pepper around the outside.

7. Top with grated parmesan.

Add handsome date, pair with vino of choice, and enjoy!

➸ Peeks At Five Ft.