Rowena Recommends

Tractor Foods- Have You Been?

August 8, 2018

Every Day Healthy Foods. This is What Tractor Foods Stands For.

I am beyond happy when I see health driven eateries pop up in Toronto. “Healthy Dining Out Options” often come up as part of my consultations with clients. I personally am a person who eats out frequently so I am always on the hunt for healthier eats. It’s true that you can make healthy choices at any restaurant you go to; however, I find that individuals need more specific guidance.

Whether you are meeting a friend for a casual meal or grabbing a lunch, I think Tractor Foods is a perfect venue for the health conscious consumer. It is conveniently located close to the Eaton Centre so if you are tired of the options you normally gravitate towards in and around the area, come outside and check out this place.

I like how you can go up to the counter and see the ingredients in front of you. They are fresh. 🙂 You order the bowl with two sides. You can pick the option to have grains or to have power greens as the base. I chose to have the wild Coho salmon bowl with power greens, Arugula Pear Salad and Curried Cauliflower.

The Portion Size of Each Bowl is a fair amount. You won’t go hungry. 🙂

My friend ordered the Seared Albacore Tuna Bowl. We both would go back in a heartbeat. 🙂

Will you go check out Tractor Foods?
Get Regular With Lots of Fibre

August 5, 2018
In one of my earliest posts, I focused on encouraging individuals to get enough water throughout the day to keep your skin happy. Having sufficient water intake will help to prevent constipation; getting enough fibre in your diet and exercising regularly will also to prevent constipation. If you want flawless skin, you need to make sure you are regular. To help you get regular, make sure to get enough fibre throughout the day.

How much fibre do you need per day?

For an adult female between the age of 18-64, you need 25 grams of fibre/day. For a adult male between the age of 18-64, you need 38 grams of fibre/day.

Did you know there are two types of fibre?

There is soluble fibre and insoluble fibre. What is the difference? Soluble fibre is the type of fibre where it can help you improve blood sugar levels, cholesterol levels and help to increase the feeling of satiety. Insolube fibre is the type of fibre where it can help you improve bowel regularity. You can typically find insoluble fibre through skins of fruits and vegetables, skins of grains and/or seeds, bran and/or husks. Soluble fibre will make up the majority of your intake as sources include: the flesh of the vegetable/fruit/grain/beans/ seeds and/or nuts.

Did You Know?

(Source: Dietitians of Canada & Today’s Dietitian)

Vegetables highest in fibre include:
1. French Beans: 18 g per 1 c
2. Acorn Squash: 9 g per 1 c
3. Brussel Sprouts: 6 g per 1 c
4. Broccoli: 5 g per 1 c
Fruits highest in fibre include:
1. Raspberries OR Blackberries OR fresh figs: 8 g per 1 c
2. Avocado: 7 g per 1/2
3. Prunes: 6 g per 1/2 c
4. Kumquats: 6 g per 5 fruits
5. Pear with skin: 5 g per fruit
Photo by Foodie Factor on Pexels.com

Photo by Pixabay on Pexels.com

Beans highest in fibre include:
1. Navy Beans: 19 g per 1 c
2. White Beans: 19 g per 1 c
3. Adzuki Beans: 17 g per 1 c
4. Kidney Beans: 16 g per 1c
5. Lentils: 8 g per 1 c
Nuts/seeds highest in fibre include:
1. Flax or Chia Seeds: 8 g in 1/4 c serving
2. Almonds: 4 g in 1/4 c
3. Pistachios: 3 g in 1/4 c
If that sounds like a lot of fibre in a day. It is but it is achievable. On average, Canadians (both males and females) only get half the required amount.

Food For Thought: Of the above mentioned options, which one would you like to incorporate more in your diet?
Gardening- My New Past Time

August 1, 2018

In light of recent global tragedies (e.g. death of Kate Spade and Anthony Bourdain) and tragedies that have hit home (Toronto) with regards to the van incident on Yonge St. and the incident on Danforth Ave., I think it is important to address the importance of maintaining your mental health. It’s not enough to just be physically active but it’s important to be mentally in a good place.

There is so much stigma around individuals who have mental health issues. If you are someone who is suffering from mental health issues, please reach out and speak to someone. Your friends and family would do anything to fight for you so please, reach out so you can get the proper assistance.

It’s also important for everyone to be more aware of feelings of others. Sometimes, we can all get so absorbed in our own world that we totally miss cries of help of others or forget to see the big picture where there has been a slow but steady decline in someone’s mental health being.

I would like to think of myself as someone who is always there for an individual should they ever require assistance. I do wonder from time to time: if I ever encounter a situation where a loved one does require assistance, how would I react? It’s really important for all of us to learn more about mental health and how we can help others.

I did not think I would ever add gardening to my list of hobbies as I’m the girl who was able to kill a bamboo plant. Those plants are not meant to die as they are very resilient. 🙂 I am proud to say I have come a long way. It turns out I do have a green thumb and it is possible for me to grow things in the garden.

It all started with this beautiful orchid gifted to me as a housewarming gift. At the time, it only had one or two buds but currently, it has 9 blooms and 6 blooms on the way.

To build my confidence, I then attended a terrarium workshop where I built my own terrarium. Succulents are easy to take care of right? 😉

My Terrarium is still alive! 🙂

In my current home, I’m blessed with the perfect nook where there’s a good amount of sunshine that comes through each morning. Having said that, I still visit my plant babies every day. Instructions are given of how to take care of certain plants; however, use your senses. Your sight is your best guide as to how your plants are doing. 🙂

The previous homeowner who lived at my current home is an avid gardener. Although she has moved away, she made a special trip down to show us how to take care of certain plants. Little did she know she was teaching a person with no green thumb. That’s what I thought at least. 😉

As an individual who has very little gardening knowledge, I do find Sheridan Nurseries to be a place where the staff are very helpful and make gardening less daunting.

Because I was a little late in buying my plants this year, I missed out on the possibility of growing my own zucchini but I did manage to buy a tomato and a red & yellow pepper plant. I also bought various herbs including: parsley, tarragon, red basil, lavendar and cilantro.

Maker:0x4c,Date:2017-10-18,Ver:4,Lens:Kan03,Act:Lar01,E-Y

Check out my green basil plant growing indoor. It’s thriving and I have used it multiple times already as I love a good watermelon feta salad.

There is something so rewarding about seeing how well your plants can thrive after alot of care and love. Given the heat wave we’ve had this year so far in Toronto, I’ve made sure to water the plants with a fair amount of water each and every day. Right before I leave for work, I make sure to visit my plants and make sure they are doing okay. 🙂 They truly are my babies.

Don’t get me wrong- gardening can be quite time consuming with the pruning of trees and/or bushes and pulling out of weeds but it is so rewarding. As the saying goes, never say never. Life can be full of surprises; developing a green thumb is definitely a surprise to me. 🙂

Food For Thought: What Do You Like to Do To Keep Your Mental State in Good Health?
Do You Use Masks Regularly?

July 29, 2018

It is always such a debate between individuals who use masks regularly vs. individuals who don’t incorporate masks into his/her usual routine. For individuals who don’t incorporate masks into his/her usual routine, it may be because he/she feels like they don’t have time or they feel like they have great skin already.

Why Do I Use Masks?

I would love to be able to do a mask weekly; however, I don’t find I have the time. I use masks when I feel like my skin is dehydrated and a bit dull; I do find that once I use a mask, I do see results overnight. When my combination skin acts up and I do have a breakout, I do find that I use purifying masks to help remedy the situation.

For me, when I do a mask for myself, it forces me to have some downtime. I rarely have “me” time so it feels really good when I get to focus on myself for 15-20 minutes thinking of nothing else but relaxation.

What Masks Do I Like?

Celderma Marine Collagen Hydrogel Mask

I recently had a friend from Korea visit me. She recommended I start using this brand. I’m used to masks being one sheet and you put it over your face and smooth it out. I found this mask to be very nourishing and hyydrating but it was a bit difficult to put on as it comes in two pieces. It does end up being a better fit but it is tricky to put on at first. What’s not to like if a mask contains a good amount of collagen. 😉

See how it’s not as easy to put on? The mask comes in two pieces and it takes a few try before you align the two pieces together the best you can.

Each box comes with 3 masks so I’m very lucky that my friend brought me a few boxes. I’m on my last collagen mask but thanks to Amazon, I can get it easily delivered to my house with very little hassle.

Charlotte Tilbury Instant Magic Facial Dry Sheet Mask

Have you heard of a dry mask? I found this concept very intriguing so I could not leave the store without trying it.

I have to say it’s very interesting. You clean your face first and you put the mask on your face. It is completely dry but the interesting thing about this mask is that there are loops for you to hook onto your ear so it is a very snug fit. If you have a wider face, this mask may not be for you. As you loop both parts onto your ears, you will massage your face continously to activate the ingredients. You leave this mask on for 15 minutes.

Once 15 minutes is up, you can remove it. This same mask can be used for an additional 2 times.

The technology that is contained within this mask is designed to last up to 8 hours after it has been absorbed by your skin. This technology allows the skin to get exactly what it needs. Because I felt that my skin was a bit dehydrated, I decided to give this a try. I do admit that this morning, I noticed my skin was more even and better hydrated.

I think this is the perfect mask for the busy individual who doesn’t want to deal with the mess of a regular mask where it is comprised mostly of water and glycerin. 🙂

Please excuse the messy hair. It’s definitely a different kind of mask but this is a perfect mask for the busy on-the-go individual. Case & point. 😉

Sisley Deeply Purifying Mask with Tropical Resins

If you haven’t gotten acquainted with the Sisley brand, you need to because I think they make outstanding masks.

If you ever run into stubborn breakouts and/or breakouts you can’t explain, the Sisley Deeply Purifying Mask with Tropical Resins can help. I find this mask is pretty gentle given that this product is very result-driven (the Sisley Brand does not mess around).

Give this mask a try if you are frustrated with other options who claim to help get rid of breakouts.

Food For Thought: Will you use masks more regularly now knowing that it could potentially give you more “me time” and give you the glowing and beautiful skin you are hoping for and/or to maintain?
Exercise- What Does It Mean To You?

July 25, 2018
We all know exercise is good for you. The question is how often are you physically active? Do you consider physical activity a chore or do you enjoy physical activity?

Some individuals exercise for the “feel good” effect; however, some individuals specifically engage in physical activity to help with weight management.

For some individuals, they begin to exercise; however, after weeks of regularly engaging in physical activity, no weight loss has occurred. Why is this?

Questions for you (if weight loss is a goal and you are not achieving results):
1. Are you engaging in both aerobic and weight bearing exercises?
2. After physical activity, are you able to maintain the caloric deficit from exercise or do you suffer from hedonic compensation?
Importance of Weight Bearing Exercises
1. When you build lean body mass (aka muscle), your body continues to burn calories even after you finish your workout.
2. When you life weights or resist against your own body (e.g. push ups), you are helping to strengthen your bones. This can help you decrease your chances of developing osteoporosis.
What is hedonic compensation?

Hedonism is defined as the pursuit of pleasure.

Hedonic compensation is the theory that if someone feels like pleasure is lost in one area, they will find pleasure elsewhere.

How does this relate to exercise? Research has shown that if an individual enjoys physical activity, he/she is less likely to indulge in “junky” choices after a workout as opposed to if an individuals thinks of physical activity as a chore, he/she is more likely to indulge in a treat as he/she feels like they deserve it.

Not only does hedonic compensation exist; however, many individuals overestimate the amount of calories burned during a workout. As a result, weight loss results may not be achieved.

BOTTOM LINE: Get into a form of exercise which you enjoy so you don’t have to look elsewhere to compensate. I’m not saying you can’t eat after working out but avoid the mentality of thinking you deserve to indulge in decadent food items because the calorie deficit will not be created.

What Activities Have I Liked?
1. Growing up, I was a member of the swim team so I’m used to getting up early and being in the pool by 7 AM. The sad thing is as I’ve grown up, I haven’t had much of an opportunity to swim.
2. I have been a member of Goodlife Gym for a very long time. I have always enjoyed group gym classes; however, due to my work schedule, I’m not always available to make it to the early morning classes or after work classes.
As a result, I’ve had to branch out. Here are my current go to options:
1. I’m a huge fan of Kayla Itsines who is the creator behind Bikini Body Guide (BBG). It’s a great option for individuals who have a serious lack of time as it’s such an efficient workout in 30 minutes. You don’t need alot of equipment and you sweat so much afterwards.
2. I did cross country in high school so it’s funny how you revisit the things you do during childhood. My husband is a big part why I got back into running. He provided the motivation and encouragement when I really did not feel like getting off the couch. I am happy to say I have found my love for running again. I am not expert runner by any means but I do running for the enjoyment.
3. I’ve recently started to do reformer’s pilates as I’ve always wanted to lengthen my muscles and work on my core. I particularly like Lili Viola studio as it’s a small intimate studio where individualized attention can be given even in a group setting as a group is never bigger than 5 individuals.
4. I’m fortunate in the sense that my husband is an avid gym goer. He thoroughly enjoys physical activity. He has always encouraged me to do compound exercises as he always says that I would get more bang for my buck. I am working multiple muscle groups at the same time and would help to achieve my goal which is to strengthen my core. These exercises include: push ups, assisted dips, assisted pull ups, deadlifts and squats. My husband, Jimmy, says I should make it a goal for myself to be able to do an assisted pull up by myself one day. I have yet to achieve this goal but it is a work in progress.
5. My husband and I live in a peaceful neighbourhood where I feel comfortable in riding my bike. I am by no means an expert biker but to take advantage of the beautiful summer weather, we have ventured to Evergreen Brickworks and the Distillery District this summer. 2018 is going to be the summer of biking. 🙂
6. To keep things interesting, I’ve checked out some group classes in and around the GTA.
  1. I think it would be a great idea to round up some of your girlfriends to attend a workout class together. I believe you and your girlfriends would enjoy a Lagree class or a fitness class by fitnessbyjacflash. Don’t underestimate that machine at Lagree; you will get a great workout!!! The classes by fitnessbyjacflash truly push you to your limits in a very supportive environment.
  2. With my husband, we checked out Barry’s Bootcamp. Although it was a good workout, I don’t know if this format is for me or my husband as we felt like there was too much going on at the same time. The instructor is yelling out instructions to both the people on the treadmill and on the floor doing weight bearing exercises at the same time. Midway through, the participants switch between the treadmill and the weight bearing exercises. There is very little time during the switch; therefore, no participants get to wipe down the machines until after the class is finished.
  3. A class I believe everyone will enjoy is doing a new age spinning class at either SpinCo or Soulcycle. Get your heart rate up in a fun upbeat spinning class. I never used to be a fan of spinning but after experiencing a class at SpinCo, I can see how this type of spinning can become very addictive.
Food For Thought: What can you do so that you can keep being physically active consistently?
Moisturizers For Your Skin During Summer Time

July 22, 2018

Summer is definitely in full swing. Because summer is hot, we tend to look for lighter formulations to avoid feeling greasy. Let’s start the discussion off the the moisturizers I like to use frequently.

I know many individuals swear by a day cream and night cream; however based on personal experience, I have not always found the need to use two separate products during summer time. Typically, day creams are lighter and contain suncreen. Night creams generally have a higher percentage of anti-aging ingredients (e.g. retinol–> to plump skin and glycolic acid–> to polish skin) in addition to be richer in texture as they have emollients to have repair the skin’s moisture barrier.

Because I am an avid sunscreen user, I find that my current routine suits my lifestyle. I generally like light and non-greasy formulations to keep my skin happy.

Here are my top picks:

Amore Pacific Moisture Bound Refreshing Hydra-Gel Oil Free

I love this product as it keeps my skin well hydrated without feeling greasy. This gel absorbs very quickly and it feels SO good. In general, I find the Amore Pacific brand to have great products.

The 24-hour time-released formula includes bamboo sap to reduce the appearance of fine lines and improve skin density. Ginger root extract and nine essential amino acids revitalize skin and reveal a radiant complexion.

Vichy Aqualia Thermal Light

For the price you pay for this cream, I think you are getting quite a deal. This cream also leaves my skin feeling well hydrated and not greasy. This formulation absorbs quickly. This cream also smells wonderful BUT I do find Amore Pacific’s formulation a bit better smelling. It’s just personal preference but I feel like this is equally just as good an option.

Recently, I have found that my skin is a bit dehydrated. It’s ironic isn’t it given that it is summer? It may be because I have been using sunscreen more often and am exfoliating more than usual. Therefore, I decided to pick up the night cream as well. As mentioned above, night creams tend to be richer as the purpose of the cream is to help repair the skin and/or renourish the skin.

OSEA

I personally find this is an ultra light formulation. If you are someone, like myself, who likes to layer on the sunscreen and foundation afterwards, this may be the answer for you. Overall, I find this product to keep my skin well moisturized and keep the wrinkles at bay. Because this brand does contain algae, I find that that this product does has a distinct smell. It’s not a bad smell; however, the fragrance of Amore Pacific is just so lovely. 🙂 This brand is a vegan and cruelty-free brand.

What Do You Like To Use to Moisturize Your Face During the Summer Time?
The Perfect Dessert For Your Summer Get Together

July 18, 2018
Tired of the standard cake served at social gatherings all throughout the year? Looking to be the guest who brings the delicious but healthy dessert to a gathering?

Look no further. Here is your answer. This recipe is simple to make and the end result is healthy & delicious. There is no cream cheese in this cheesecake! Can you guess what this cake is make from? This “cheesecake” is particularly rich in protein because of the cottage cheese and Greek yogurt.

Individuals often have a love/hate relationship with cottage cheese; however, in this recipe, you can’t even taste it. 🙂

Greek yogurt is my preferred yogurt recommendation as it has double the amount of protein when compared to regular yogurt in the same serving size.

Roasting banana and mango intensifies the flavour. Some individuals have asked me is it necessary to roast the fruit as they don’t like to turn on the oven just to roast one thing. It’s not necessary but the flavour will be that much more after roasting. As you scroll the recipe, one thing you will notice is that there is not much sugar added to the recipe. I personally would suggest roasting the fruit as the juices will be released and the dessert will taste that much more elevated with adding additional sugar sources.

Food For Thought: You decide for yourself if roasting fruit is worth it or not.

Roasted Banana and Mango Cheesecake

(Inspired by Cookspiration- http://www.cookspiration.com)

Serves 4

Ingredients:

3/4 tsp (3 mL) ground cinnamon, divided

1/4 tsp (1 mL) ground nutmeg

1 tbsp (15 mL) freshly squeezed lemon juice

2 bananas, cut into thick 1-inch (2.5 cm) slices

1 ripe but firm mango, cut into 3/4-inch (2 cm) chunks

1 tbsp (15 mL) packed brown sugar

1 cup (250 mL) Cottage cheese

1 tsp (5 mL) vanilla extract

1 cup (250 mL) plain Greek yogurt

1/2 cup (125 mL) crumbled graham crackers (four 2-1/2-inch/6 cm square crackers)
Instructions:
1. Preheat oven to 425 °F (220 °C). Line a rimmed baking sheet with parchment paper.
2. In a medium bowl, combine 1/2 tsp (2 mL) of the cinnamon, nutmeg and lemon juice. Add bananas and mango; stir gently to coat fruit with spices. Spread out on prepared baking sheet.
3. Roast for 10 to 15 minutes or until fruit is browned and soft, but still holds its shape. Let cool until just warm.
4. Set 8 of the best looking banana slices and 12 of the best looking mango pieces aside for garnish.
5. In a food processor or in a large, tall cup using an immersion blender, combine the remaining roasted banana and mango, brown sugar, Cottage cheese and vanilla; purée until smooth. Add yogurt and pulse until blended. Taste and add more sugar, if necessary; pulse to combine.
6. In a small bowl, combine graham crackers with remaining cinnamon; spoon into bottom of 4 wide-mouth small mason jars or clear dessert dishes, dividing equally. Spoon in Cottage cheese mixture, then top with reserved roasted fruit. Serve immediately, or cover and refrigerate for up to 1 day before serving
What Type of Mango Did I use?

I used a Kent Mango
Eat Watermelon (the fruit of summer) For Good Skin Health

July 15, 2018

As much as I love to explore different facial products, what goes into your body can also have a huge impact on your skin health.

Vitamin A is an antioxidant and can be found in all orange coloured and/or red coloured fruits and vegetables.

Currently, it’s summer. What better way than to get your Vitamin A fix than through watermelon?

For many individuals , individuals perceive watermelon to be a source of sugar and water but did you know watermelon is a source of other nutrients? Watermelon is an excellent source of Vitamin A, C and Vitamin B6. A 2 c serving of watermelon can also be a source of potassium.

Here are two recipes to enjoy watermelon:

Watermelon & Tomato Salad

1/4 c extra virgin olive oil

1 c crumbled feta cheese

1/4 c roughly chopped fresh basil

2 c chopped seedless watermelon

1 c chopped ripe avocado

1 small box Cherry tomatoes, halved (Axiany tomatoes would be my recommendation)

1 small shallot, thinly sliced

1 Tbsp white wine vinegar

1/4 tsp sea salt

Watermelon Feta Salad

12 c chopped seedless watermelon

1/2 c extra virgin olive oil

3 limes, juiced

1.5 tsp salt

3/4 tsp black pepper

1 c fresh mint leaves, chopped

1.5 c crumbled feta cheese

Did you Know? You can eat the rind! Most individuals throw away the rind but the rind is packed with citrulline and arginine, two compounds that aid in healthy blood flow!

The first time I tried a watermelon rind was when I went to Charleston, South Carolina. It’s actually very refreshing. 🙂

I didn’t know you can also grill watermelon; have you tried? 🙂 This is a salad I had while in Charleston.

Wondering How To Pick a Ripe Watermelon? I have seen many individuals try different methods try to pick a ripe watermelon including: knocking on it for a hollow sound, smelling it, looking to see if the stem is still attached to the watermelon, etc. The truth is to find a ripe watermelon, you want to find a watermelon with a nice yellow spot. This means that the watermelon has been sitting in the sun for a nice period of time to ensure optimal flavour. Give this method a try next time you buy a watermelon. 🙂
Have You Heard of Allulose?

July 11, 2018

Today, we live in a society where sugar is demonized. Many individuals try to cut sugar out entirely out of their diet for a while but because of strong cravings, sugar comes back into their diet. We’re all looking for something to satisfy our sweet tooth but don’t want the detrimental side effects be it the sugar crash, weight gain and/or dull skin right?

A brilliant individual may have found the answer!

I recently went to an educational conference in Chicago and had the opportunity to try Allulite Rare. For a good sized piece of chocolate, not only did it taste good but for every serving, it contained 25 calories but it contains no carbohydrate and no sugar. Sounds too good to be true?

What is Allulose?

Allulose is a natural and rare, non-impact sugar that has minimal effect on calories, carbohydrates and blood sugar. Allulose (d-Psicose) is the primary ingredient in Rare Sugar particles. You consume allulose in small quantities whenever you eat foods like raisins, figs, or maple syrup. It is absorbed by the body but not metabolized.

Some individuals may say Allulose sounds alot like a sugar alcohol. Think of any words that have a “tol” at the end. The benefit of using allulose is that no matter the amount consumed, allulose will not cause gastrointestinal upset.

Currently, Allulite Rare is not available in Canada as Allulose is not yet approved for use in Canada. If you are interested in trying, you can purpose these chocolate squares online via http://www.tryrare.com.

The representative said Canada is very intereted in having this product approved in Canada; therefore, let’s hope we can see this product on our shelves soon. 🙂

Would you be willing to try Allulose?
Live a Pescatarian Lifestyle

July 8, 2018
How often do you have fish in a week? During consultations, typical answers include: “I eat fish but not very often. If I were to quantify the frequency of fish consumption, it would be a couple times a month.”

When asked what type of fish an individual consumes, the typical answer includes: sole/tilapia/haddock/halibut. When asked about fatty fish intake, the answer is variable. The initial answer is “I like salmon” but I don’t have it too often”. With a gentle reminder that tuna is also considered a fatty fish, many individuals will say “Oh yes! I have that often as part of my lunch.”.

Why do individuals not eat fish:
1. They don’t like the taste and/or smell.
2. They are concerned about mercury levels.
3. They are concerned about farming practices; therefore, the choice is limited.
4. Dietary restrictions (e.g. lacto-ovo vegetarianism or veganism)
Educational Moments:

If you are concerned about mercury levels, did you know that you had to eat 53 lbs of salmon OR 10 lbs of light flaked tuna (skipjack) OR 3.5 lbs of albacore tuna per week before you run the risk of mercury overdose?

Did you know? Seafood (fish included) naturally contains selenium, a nutrient beneficial for our brain and nervous system to function normally. This mineral will naturally bind to mercury to help protect us from having too much mercury in the system.

If you are concerned about farming practices, are you aware of the marine stewardship council and/or aqua sterwardship council certification?

Check out: http://www.msc.org or http://www.asc-aqua.org for more information.

The REAL risk: If you are not eating enough fish in a week, you are at risk for not getting essential health benefits.

Why is fatty fish such an integral part in keeping your skin healthy and happy? Omega-3 fatty acids, an essential fatty acid (EFA), are highest in the fatty fish varieties (e.g. mackeral, tuna, sardines, herring, trout, Arctic Char and salmon). If you are an individual who does not like salmon, try Arctic Char or Trout. They are thinner than salmon and typically do not have a “fishy” smell and/or taste to them.

How often should you be consuming fatty fish? At minimum, you should aim to have fatty fish at least twice a week (a minimum of 8 oz./week). I personally aim to have fatty fish at least three times per week (12 oz./week). Make it a goal for yourself to have #seafood2xWk.

Omega-3 Fatty Acid For Healthy Skin:

With a fat free diet, skin can become very dehydrated and dry as the skin is deprived of omega-3 fats (EFAs). The skin barrier is made up of many types of lipids, including phospholipids, cholesterol and free fatty acids. When the skin doesn’t have enough of these fats, water can easily escape through the barrier, allowing skin to be dehydrated.

Healthy fats provide the framework necessary for well moisturized skin. EFAs are polyunsaturated fats that help produce the skin’s natural oil barrier, critical to keep the skin hydrated and vibrant. Omega-3 fatty acids do possess anti-inflammatory properties. As a result, if someone suffers from acne, some of the inflammation can be reduced. If someone suffers from psoriasis, when treatment combines medication and EFA supplementation, best results are achieved.

For individuals who do not like fish but would like a boost of essential fatty acids, a supplement is another great option. High-quality fish oil supplements are packed with omega-3 fatty acids that can hydrate your skin from within. When choosing a fish oil, make sure you’re paying attention to the milligrams of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – the actual omega-3 content which is what replenishes dry skin.

Here’s What I Like:

NutraSea

In 1 teaspoon, I would be getting 750 mg of EPA and 500 mg of DHA. I like this product as it’s a product I can easily incorporate into my life. Because it’s a liquid supplement, I can put a teaspoon into my oatmeal, smoothie and/or soup. As this is a product which comes in many flavours (lemon, mango, apple), you can always take it by itself by mouth. It does not taste bad. 🙂

As many individuals do consult with a naturopath, I have familiarized with Metagenics omega-3 supplement. Metagenics does also have a very good high EPA and DHA omega-3 product.

There are many other brands now which have come out with a liquid high dose omega-3 supplement. You have to figure out what you like. Remember- The most important lesson learned today is that you are missing out by not getting enough fish in your diet every week. Start increasing your fish intake.

PLEASE NOTE: If someone can’t eat fish due to dietary restriction (e.g. vegetarianism and/or veganism), plant based omega-3 sources are available through flax, chia, hemp, almonds,walnuts and blue algae. From plant based sources, the EFAs are in the form of alpha-linolenic acid (ALA). ALA is not as easy to absorb by the human body; a very small percentage can be converted to EPA and DHA so it still can be helpful. If you do need to consume plant based sources for omega-3 fatty acids, you need to make sure you are consistent and have a serving of these types of food at least once/day. Supplementation is available; the source would be from blue algae.

Because I mentioned that ALA is not as easy to be absorbed by the human body, my recommendation and/or preference is for individuals who can eat fish to eat fish.

As a Registered Dietitian, I always try to encourage to have food first before considering supplementation so here is my favourite type of tuna. I used to be an individual who would buy Cloverleaf Light Flaked Tuna (Skipjack) and add avocado and/or a bit of mayo with a little bit of vegetables; however, once I discovered Rio Mare, I just could not go back to Cloverleaf anymore. Rio Mare, I am hooked on you now.

Make sure to drain the oil from the can but every bite of this tuna is absolutely delicious.

Call To Action: Would you consider becoming more of a pescatarian? Will you increase your fish intake? If you are unable to eat fish, will you consider supplementation? Remember- without fat in your diet, your skin can become dry and dehydrated. Because omega-3 fatty acids possess anti-inflammatory properties, consumption of EFAs can help with acne and/or psoriasis.