Cleansing Your Skin

Despite the amount of energy and money we put into skincare treatments and products, when it comes to the very first step, we often don’t give it the same amount of love. It is easy to slack a little bit after an hour of Netflix and the last thing you feel like doing is peeling yourself of the couch to wash your face. Consider this your public service announcement that a proper cleansing is anything but basic and is really important for healthy, clear skin. Here are a few tips to get you freshly clean and into a proper cleansing routine.

First, why is cleansing so important you ask? Cleansing preps your skin for product penetration and removes makeup build up and toxic chemicals that prevent skin from regenerating. We know you need to cleanse your face at night, but you should also cleanse in the morning to remove any sweat and to prep your skin for your daytime serums and moisturizers. Remember as you sleep, your skin goes into repair mode and pushes out excess oil and toxins.

There are many types of cleansers to choose from, including wipes, gels, oils, creams and balms. Each type having it’s own unique benefits, purpose and method. Do you deal with dry, oily, combination or more acne prone skin? Yes, there’s a cleanser for that. To reap the maximum benefits, try to stick with a cleanser for your skin type. For example, acne patients might not be able to cream cleanse and sensitive skin patients might not be able to handle an acid based cleanser. If don’t know your skin type, our doctors or our skin specialist Erin would be more than happy to help you figure that out.

To start your cleansing routine, make sure to turn that tap to lukewarm water. Lukewarm water is warm enough to loosen dirt and sebum without stripping your skin. Although hot water feels nice, it is really dehydrating and strips healthy, natural oils from your skin quickly.

Investing in a luxurious cleanser and slapping it on your face for 20 seconds, is not going to get you the benefits from all the wonderful ingredients. Take at least 1 minute and literally massage the cleanser in circular motions on your face. Think of it like a mini pamper session and massage your neck, cheeks, chin, nose, forehead and eyes. Massage gets that cleanser really working and all your blood and oxygen flowing too. Don’t forget to cleanse all the way up to your hairline and all the way down your neck. Then with a clean towel, pat the face gently to dry or even leave it with a little bit of moisture before you put your products on.

Our skincare specialist, Erin says to always tone after cleansing. “Toning will ensure that your skin is at the proper PH level. This level will ensure your products are able to work properly and that your skin will not overcompensate by producing oil.” Apply skincare products within one minute of toning because every second your skin is left bare, dry air is pulling moisture right out of it. Don’t wait until your skin feels tight, as that is exactly too long of a wait.

For that extra deep cleanse, Papillon Medical offers a HydraFacial. This unique treatment cleanses and gently exfoliates the skin with a technique similar to microdermabrasion and resurfaces with a mild chemical peel solution. We then proceed to extract impurities from the pores with gentle suction whilst hydrating the freshly exposed skin with intense moisturizers that quench the skin. We then proceed to saturate the skin with peptides and antioxidants to maximize your glow and exceptional softer, smoother skin.The treatment is soothing, refreshing and immediately effective.

Our recommended Cleansers (All available at Papillon Medical Downtown)

1) ZO Medical Foamacleanse $58

Foamacleanse is a gentle foaming cleanser designed to remove impurities, deep clean pores and leave the skin feeling refreshed, clean and hydrated. Formulated for all skin types, it contains a potent blend of antioxidants to help protect skin from the harmful effects of daily exposure to the elements.

2) Alyria Clarifying Cleanser $24

The Gentle Cleanser is formulated with ingredients that have been carefully chosen to avoid chemicals commonly found in many skin care products. It is formulated without any chemical irritants. Its formulation is mild enough for all skin types and can be used before and after cosmetic procedures. Regular use will leave skin clean and soft.

3) La Roche-Posay Effaclar $26

Gently cleanses dirt and oil while respecting the skin’s pH balance at 5.5

References

Young, S (2017), “The Best Way To Cleanse Your Face, According To A Dermatologist”. Retrieved from www.theindependent.co.uk

 

Stampede Recovery

Stampede is full of fun, rides, line dancing, midway food and rodeos. But all great things must come to an end and this week our goal is to help you rest and rejuvenate. From your skin to your nutrition, we have a solution for you to help you feel like yourself again, minus the cowboy boots.

So with all that line dancing over with, it’s time get back to your regular sleep schedule. Your skin naturally rejuvenates as you sleep, so it is vital that you get those Z’s and also cleanse, tone and moisturize every night before bed. The stress hormone Cortisol naturally decreases as we sleep and yes that’s a good thing. When your cortisol levels are low, your skin can regenerate and protect itself again (Shortsleeve, 2016). Too much stampeding can disrupt that cycle and interfere with how well our bodies heal and eventually promote acne breakouts. Also, at high levels, cortisol contributes to the breakdown of collagen. We need collagen to keep our skin hydrated, elastic and strong. Time to hit the sheets and catch up on some sleep.

Now if you still resemble a racoon with dark under eye circles in the morning, we have just the trick for you. Apply a slice of cool cucumber on each eye to take down the swelling (if you don’t have a cucumber on hand, a cold spoon works too). Next, apply Anti-Dark Circle Eye Cream from Alyria. This dark circle eye cream is formulated with HALOXYLTM, AchromaxylTM IS and retinol, in a time release MicroDeliveryTM system. It is clinically proven to significantly reduce the appearance of dark circles under the eyes and provides an immediate concealing effect. Regular use under the eyes will provide brighter, more uniform and younger-looking skin. PRP and Filler work wonders under the eyes as well, our experts and happy to meet with you and discuss which option is best. Our physician injectors are the best in Calgary and Okotoks.

Our favourite post stampede treatment is Nutritional IV therapy. If Stampede has you feeling run down, tired, or stressed, nutritional IV therapy is the fastest way to restore optimal hydration and nutritional balance in the body. We are able to deliver potent nutrients like Vitamin C&B, antioxidants and minerals directly into the vein which will help your performance, vitality, thinking, sleep and overall health. Each IV therapy mixture is customized, personalized and made for your own health needs. Appointments are relaxing and you wont believe how this rejuvenates you until you try it. We are offering the Meyers cocktail IV for just $125 post stampede, so book in quickly before it’s over. This is the perfect treatment if you have had a few too many Stampede tent beers.

After wearing your cowboy hat for 10 straight days, a HydraFacial is the perfect way to unclog those forehead pores and get that #papillonglow back. The HydraFacial is a non-invasive treatment that combines the benefits of next-level hydradermabrasion, a chemical peel, automated painless extractions (no pinching) and a special delivery of Antioxidants, Hyaluronic Acid and Peptides. This facial does it all in one treatment that delivers real results without downtime or irritation.

Lastly, our Functional Medicine doctors want to remind us all to Hydrate, Hydrate, Hydrate. After a long day on the midway or maybe a few celebratory cheers at the tents, it’s easy to get a little dehydrated during Stampede. Not only is water key to having plump, hydrated skin, but every cell, tissue and organ in our body needs it. We like to spice up our water a bit, by infusing the water with fresh herbs and organic fruit. A few combos we enjoys are

  • Strawberry/Basil
  • Blueberry/Lime
  • Raspberry/Mint
  • Lemon/Cucumber

Until next year Stampede and make sure come and see us at both clinics for a little post-Stampede pampering.

References

Shortsleeve, K (2016), “What Happens To Your Skin When You Don’t Get Enough Sleep”. Retrieved from https://www.allure.com/story/sleep-and-skin-what-happens

Exercise for Good Skin

This is a blog post that speaks to my heart. Hi, I’m Sarah and when I’m not creating cool content, filling clients coffee mugs or filming the latest dermal needling procedure here at Papillon, you will find me leading fitness classes at Barre Belle. I have a dance background, so moving and grooving is just in me and now I can combine my job with my daily fitness routine. It’s a given that exercise is great for your body, mind and soul, but did you know it is even great for your skin? Our clinic stresses the importance of feeling good from the inside out and your skin is usually a good indication of what is going on inside your body.

Exercise can have such a positive impact on your energy, mood, cardiovascular health and as I explain further here; your skin. When you work out, your heart beats faster, which in turn causes circulation to increase throughout your entire body. That rosy cheek post workout glow is actually all those extra blood cells flowing through your skins living layers. The best part is all those extra blood cells bring more oxygen and nutrients to the skin.  These all help repair sun damage and free radical build up (by the way, free radicals are harmful particles from the environment that can accelerate the appearance of aging). For even more protection from free radicals, we carry ZO Skin Health’s “Radical Night Repair Cream“. This night cream provides antioxidant protection to neutralize free radical damage within the skin.

According to Vogue Australia, all those jumping jacks and squats also promote the production of fibroblasts, the skin cells responsible for collagen. Collagen is that magical protein that is often associated with glowing, plump, gorgeous skin. It provides elasticity to the skin, helping it appear more youthful and healthy. If you don’t like to work out, this alone should be a convincing factor to finally go and join that noon hour workout class.

In case you are still not convinced, exercise even reduces stress and inflammation in the body. It does this by lowering the stress hormone cortisol. Cortisol can cause skin conditions such as acne and eczema because the excess cortisol encourages sebum production, in turn causing blockages in the pores and destruction of collagen. However, try not to over-exercise as that can put the body under more stress and actually have the opposite effect of increasing cortisol levels.

Sweat is not necessarily bad for your skin either. It helps dispel all the dirt and oil residing in your pores. As we start to warm up, our pores dilate and the sweat flushes out those acne and black head causing irritants. Just remember to wash your face right after your work out so that dirt and oil does not get trapped in your pores all over again. If a sink to wash up is not available, I like using micellar water wipes I just keep in my gym bag, then follow up with my bi-monthly Hydra-Facial at the clinic.

Best of all exercise can lead to a better nights sleep. The more you sleep, the better your skin can repair and rebuild cells over night. See ya later under eye circles. Now always remember your Colorescience SPF when exercising outdoors and to rehydrate with water during and after. Healthy, glowing skin loves lots of water. See you at the barre Papillon beauties.

Reference
“Why Exercise Can Be Good For Your Skin” (April 21, 2016)
www.vogue.com.au/beauty/skin/why-exercise-can-be-good-for-your-skin/news-story/fe22fd6cc0b670b3d98d3e17addddf91?

Men at Papillon

We speak a lot about women’s health on here, but men are just as important at Papillon. Guys you can take advantage of our wrinkle, laser and hair rejuvenation treatments just like the ladies do. Don’t worry guys, you wont feel too high maintenance or feel uncomfortable in the waiting room. You will be in a medical setting, with experienced medical doctors who have trained specifically to help you feel and look your best. Prepare yourself to experience the best medi spa in Calgary and Okotoks

Hormone health for men also plays a critical role in maintaining both physical and mental health, specifically testosterone. From it’s peak in the late teens and early 20’s, the production of testosterone tapers off steadily from the age of 35. This physiologic decrease can cause changes in sexual function, mood, energy level and body composition. This change in male hormone levels is known as andropause. Some of the symptoms associated with decreased testosterone production in the male body are:

– Decreased erectile function
– Decreased mental ability
– Insulin resistance
– Loss of muscle strength
– Loss of muscle mass
– Less energy
– Weight gain
– Trouble urinating
– Prostate problems
– Bone loss

If you experience any of these symptoms, you should speak with our functional medicine doctor who can test and help treat this condition. This does not have to be your new normal. Stress management, regular exercise, healthy nutrition, dietary supplements and hormone supplementation have all been shown to raise androgen levels in men and help counter andropausal symptoms.

While testosterone is thought of as “the” male hormone, it is also important to maintain appropriate levels of estrogen, progesterone, DHEA and cortisol. The imbalance of testosterone in relation to estrogen may contribute to prostate problems. If the adrenal system is out of balance, men may also experience problems with nervous and immune systems and may develop blood sugar irregularities. As you can tell, maintaining a health adrenal function is also essential to aging well.

Initial salivary testing and follow-up monitoring are crucial at Papillon. Salivary testing done here is advantageous over other testing mediums because it allows us to assess your bioavailable hormone levels – what is actually available for use by the body. Because of the complexity of the hormone system, issues that arise rarely stem from just one hormone. If there is a disruption in the balance of hormones produced by one gland, it can cause other glandular systems to participate and throw off the body’s entire system.

The Comprehensive Hormone Panel is an excellent starting place for evaluating hormone functioning in the body. This panel measures both reproductive (sex) and adrenal hormones. The Comprehensive Panel Test will test the following hormones:

– Testosterone
– Estradiol
– Progesterone
– DHEA
– Cortisol (4 times during the day)

Remember optimal hormone balance can help you gain muscle mass/strength, maintain a healthy libido, feel more energetic and help men maintain a healthy prostate gland. We want to help guys look and feel better from the inside out too.

Vaginal Rejuvenation

It’s no secret that having a baby can stretch things out below the waist. We get it and are so excited to offer vaginal lasering in Calgary. Ladies, ever wish you could hit that trampoline park with your kiddos without needing to bring a spare pair of pants? Or wish you could get through an episode of Saturday Night Live without a quick dash to the bathroom. Or even that stop the need to cross your legs before a cough or sneeze? We love our kids, but boy they can do a number on our body. When Kegals aren’t quite enough and the idea of a surgical bed sounds scary, we have this amazing treatment at Papillon to help. We offer an amazing treatment called IntimaLase ™, a non-surgical laser treatment for stress urinary incontinence, vaginal relaxation syndrome and vaginal atrophy.

The laser has a photo thermal heating effect on collagen in both the vaginal walls and the urethra, which causes the restructuring and regrowth of the collagen. This results in thickening and tightening of the vaginal walls and urethra to improve atrophy and prevent urine loss, restore tone to tissue, increase blood flow and even (woo hoo) enhance sexual pleasure.

This simple, non-surgical, 15-minute in-office procedure is highly effective, pain free and safe. A special attachment, similar to a speculum as used during a pap test is inserted into the vagina, during which the entire vaginal region is treated with short laser pulses through a small hand piece. Usually you will feel just a bit of pressure and we recommend you get lasered at lease three times spaced 4-6 weeks apart and have a “touch up” session after a year.

Have confidence that our doctors and nurses will take amazing care of you and the effectiveness of this procedure speaks for itself.

94% of women reported that urinary incontinence improved significantly after 120 days and 68% were completely free of UI.

95% of women indicated they experienced a more than moderate level of vaginal tightening.

We are holding an informative (and FUN) women’s health session at both of our Papillon clinics in the upcoming weeks. We will speak about and feature this amazing procedure and hormone restoration health. Learn if this procedure is right for you and how hormones are directly related to wellness, performance and your very own vitality. You will be greeted with appetizers from the amazing chef Michael Christen, valuable attendee only discounts, gift bags and door prizes. We cant wait to see you!

To sign up please call the appropriate clinic or email [email protected]

Okotoks Womens Health Session
403-982-7771
May 29, 2018
5:30-6:30pm

Calgary Womens Health Session
403-263-0661
June 11, 2018
12:00-1:00pm

 

What you didn’t know about Botox

Neuromodulator injections (commonly known as Botox, Dysport or Xeomin) are one of the most common procedures here at Papillon. We think you will find the best Botox injectors in Calgary right here at Papillon. Each year, hundreds of thousands of women and men around the globe pay a visit to their dermatologist and go under the needle in the name of smooth, wrinkle-less skin. We all seem to understand the basics of the treatment; a quick tiny injection into the muscle that effectively blocks signals from the nerves to the muscles. That injected muscle can no longer contract, which causes that annoying wrinkle to relax and soften, and also prevents new ones from forming. Most of us know this magic of Botox, but there are still quite a few little tricks about this now-commonplace procedure. Below are 6 little-known facts about Botox:

1) It was first used medically

Botulinum toxin was first used as a medical treatment for strabismus (a muscle-related eye condition) in the 1970’s and 80’s. Not long after, it was discovered that it also helped treat face and neck spasms, among other medical conditions.

2) The numerous applications for Botox

It can be used to decrease sweating (scalp, armpit, hands, even under the butt), correct a droopy nasal tip, fix brow asymmetry, minimize bunny lines from nose wrinkling, decrease skin oiliness, and it can even be placed in the jaw to improve the contour of the face and decrease teeth grinding.

3) Bad Botox is common

A week hardly goes by where our clinic doesn’t see a patient with a bad Botox job. Why so many you ask? Well, people are getting it done by inexperienced, often unlicensed, practitioners who don’t know the shape of the face and how to correctly administer the toxin. Botox is so common now these days that you can even get it done at some gyms, spas, stores or even at home parties. Make sure you know how old the product is, what it is mixed with and whether the injector knows what he/she is doing. We suggest getting it done by a certified physician here at Papillon.

4) Brotox

Men are joining in on all the Botox fun, and in a big way. “Brotox” treatments are up 337% since 2000. Blame it on social media, a highly competitive job market or a more relaxed social psyche, but men are coming into the clinic in increasing numbers. Were loving this new generation of men that are embracing the fact that caring about how you look doesn’t make you “fussy” or any less manly.

5) The Way We Use It Has Changed

Gone are the days of that frozen celebrity look, we make sure that when we inject Botox, we are completely versatile and use minimal amounts. We are avoiding the paralysis, no movement look, but working more with a smaller amount when we are relaxing the muscle. At Papillon, we encourage a 2-week follow up where we can examine the movement and symmetry of the injections.

6) It’s Universal

Unlike many resurfacing treatments or surgical procedures, Botox injections when done correctly can be done on all skin tones. Men, women, Caucasian, African American, Asian, Indian are all demographics that can enjoy the benefits of Botox.

All in all we love this treatment at Papillon and offer a free consultation to anyone thinking of trying the procedure or maintaining what they have. Papillon is where you will find the most experienced, trusted and skilled injectors in Calgary and Okotoks.  Unlike anywhere else in Calgary, we offer a membership program with our injectables that will get you a discount on other treatments at the clinic too. Inquire today with our friendly front line staff or book an appointment to talk with one of our trusted physicians.

Benefits of Mineral Makeup

Mineral make up has never been so creative, luxe, innovative and sought after, and all for good reason. Not only are the formulations some of the most desirable, but the skin-boosting side effects are better than ever. Before, mineral make up used to be quite heavy on the skin and hard to work with, but so much of that has changed. Our clinic offers Jane Iredale cosmetics, a brand that has truly redefined mineral makeup. This line has so many colours, a light, beautiful texture, is easy to work with and great for your skin. Jane started in TV and film, where she noticed the effects of cosmetic makeup on skin and knew an alternative had to be found. Her line is so gentle that it is recommended by our dermatologists post office procedures. Mineral make up really does go a lot further, and the more you wear it, the better your skin gets.  So why wouldn’t you want to switch it up? To explore mineral make up a little deeper here is what our aesthetician Rene has to say about it.

Cosmetic Makeup

Cosmetic makeup is often comedogenic, meaning that it can clog pores. Clogged pores cause open comedones (blackheads), closed comedones (whiteheads) and other forms of congestion. Considering this is the type of thing you’re trying to avoid or cover up, this kind of make up is not ideal. You’re just feeding the pores some nasty stuff. This is especially true of thicker formulations, even if they call themselves non-comedogenic. Remember that this not only true to base makeup like foundation and concealer, it also applies to every other type of make up such as blush, eye shadow and bronzer. Cosmetic powders can contain a lot of talc, a super drying mineral. When you dry out the skin, pores over-produce oil to compensate. More oil can lead to more breakouts and more even more oiliness. So talc can be a bit reductive as far as ingredients go. If this is not convincing enough on why you should switch to minerals, I don’t know what is.

Why Mineral Makeup is Beneficial

Due to its molecular composition, mineral makeup amazingly sits on right on top of the pore. And an unclogged pore is a happy pore. Mineral makeup still reduces visibility of pores and blemishes , but does so without intruding on your skin and disrupting it’s natural mechanisms of protection. Minerals (for example, zinc, mica, titanium) are not corrosive to the skin, even in their makeup-safe forms of zinc oxide, zinc mica and titanium dioxide. They respect the skin and do not dry it out. As an added bonus, both titanium oxide and zinc oxide, the two ingredients commonly found in mineral makeup products act as a physical block from sun damage. I’m not saying to skip applying SPF altogether, but it is nice to think of it as a safety net to double protect you against those rays. So come down and see us to test these beautiful products out.

The Silent Killer

Isn’t it unfortunate that in our society we almost brag about how busy, tired and overwhelmed we are? With that said, now take a minute and ask yourself if you suffer from any of the following:

-Sleepless nights
-Anxiety or irritability
-Low mood
-Fatigue
-Muscle or back pain
-Feeling overwhelmed
-Ongoing infections (such as cold or flu)
-Upset stomach or heartburn
-Feeling “burned out”
-Headaches or migraines
-Hormonal imbalances
-Stress-eating patterns
-The need to smoke or drink in order to cope

Stress is essential for survival. The chemicals it triggers help us cope with difficulty, but how much stress is too much and affecting to our health. Many of us are driven to attain that next promotion, a bigger house, fancier car and basically living our lives running on empty. The pressures and demands of daily life can start to take a toll. Slowly and silently, chronic stress can deteriorate our health, from weakening the immune system to increasing the risk of heart attack. The harmful effects of chronic stress often go unnoticed until they manifest in mental or physical burnout, compromised health and disease. This “silent killer” is no joke, below are some of the detrimental conditions that chronic stress may lead to

 

Depression and Anxiety
Chronic stress is connected to an increased rate of depression and anxiety. Research examining stress (specifically, occupational stress) indicates low reward and job insecurity as major factors for depressive disorder.

Heart Disease
Stressed out individuals have an increased risk of high blood pressure and cardiovascular disease.

Asthma
Stress can worsen asthma, even possibly affecting ones own children. Research indicates parental stress may increase the risk of children developing asthma.

Diabetes
Stress increases the likelihood of unhealthy behaviours, such as excessive eating, alcohol abuse and lack of exercise. Stress also raises blood sugar and prevents the release of insulin in those with type 2 diabetes.

Gastrointestinal Problems
Heartburn, Irritable Bowel Syndrome and Stomach Ulcers can all be caused by too much stress. Stress can even disrupt the micro flora balance in the gut, which is crucial to immune and gastrointestinal health.

Accelerated Aging
Oxidative stress and inflammation, the result of long term chronic stress, accelerate the aging process by shortening telomeres, the protective end caps of DNA strands. As telomeres become shorter, their structural integrity weakens, causing cells to age faster and die younger.

Insomnia
Stress raises levels of the hormone cortisol, which, if elevated in the evening, can contribute to frequent waking and poor sleep quality. Poor sleep decreases the ability to cope with stress during the day, leading to a vicious cycle of compromised sleep.

Burnout
Chronic stress contributes to imbalances of the stress hormones cortisol and DHEA. Imbalances in these hormones can contribute to fatigue, reduced mental clarity and compromised health.

 

At Papillon we want to help you live your best life possible. We preach the importance of taking care of your whole self: mind, body and soul.

The good news is several lifestyle modifications and natural solutions are available to help you regain control and reverse the effects of stress. It is a relief to know that chronic stress does not have to be a part of your daily life. Our doctors will work with you to help identify key triggers and symptoms in your life. We may begin by testing levels of your body’s stress hormones, cortisol and DHEA in order to identify how your body adapts to stress. Then following an assessment of your specific needs, a comprehensive program will be developed to help you recover. The ARK stress recovery program may include nutrition, supplements, exercise, sleep and tools all to work together to reduce your stress.

We want to hear and understand your story and become a part of your journey to your best self. Our functional medicine doctors cant wait to meet you.

 

Glowing Skin and Dairy

Happy Monday beauties, we hope you enjoy our new site as much as we do. As a dermatology clinic that works with functional medicine, we believe that we need to work together with our diets to get that beautiful glow from within. So many people spend a lot of time and money on what they put on their skin, but maybe we should all start thinking more about what we put into our body as well.

For example, is acne troubling you? Milk products might not be doing your skin any favours. Some experts (including the American Academy of Dermatology) believe there is a connection between milk products and clear, glowing skin. In short, the correlation seems to be related with the hormone levels in dairy that leads to inflammation, aging and acne.

As someone who loves herself a good latte, this is a tough one for me. But after some research and taste trials, there are still lots of yummy dairy free alternatives. So my fellow latte lovers, don’t fret you can still enjoy your daily cup of heaven with the alternatives suggested below. Just make sure you are getting enough calcium and vitamin D elsewhere in your diet.

Here are a few dairy alternatives our nutritionist loves:

Milk Alternatives-

  • Nut or seed milks
    • Almond, cashew, hemp, or sunflower milks are common. If you are making them at home you can make them from any nut variety you choose!
    • If you buy this from the store make sure to buy the unsweetened variety.
  • Coconut milk
  • Full-fat (canned) coconut milk is a great alternative for coffee creamer. Buy the canned coconut milk, and blend it up to mix the separated parts. Then store in the fridge!
  • Avoid soymilk. It is extremely contaminated with chemicals and pesticides from the way it is manufactured. It has the ability to disrupt your endocrine system as well with mega doses of chemical estrogens.

Yogurt Alternatives-

  • Coconut milk (from a can)
    • Throw it in a blender for a few seconds to make it frothy.
    • Put can in the fridge and the cream will thicken.
  • Homemade nut milk can be made thicker by adding less water to be added to granolas for extra texture.
  • Coconut yogurt can be bought from health food stores.
    • Purchase the unsweetened kind.
    • If you need, sweeten it yourself with a small amount of honey, or fruit topped on it.
  • Making a Chia / Oat pudding can act as a great yogurt replacement.

Cheese Alternatives-

  • If it is not an allergy:
    • Goat cheese is a better option
    • Unpasteurized raw cheese
  • If it is an allergy or elimination
    • Try Cashew cheese – Great brands are: Kite hill, Spread-em, Myokos
  • Nutritional yeast can be used in sauces to get a “cheesy” flavour.
  • Check out “This Cheese is Nuts” Recipe Book
  • Parmesan Cheese – blend sesame seeds, pumpkin seeds + nutritional yeast.
  • Blended cashews or avocados into “pasta” sauce to give it a creamy texture.
  • Mac and Cheese: Butternut squash and rosemary and coconut milk as a sauce.

Examples of what to switch to in snacks

  • Cheese and crackers: avocado or nut butter smashed onto whole grain crackers.
  • Vegetables sticks with turmeric or babaganoosh (eggplant) dip .
  • Cheese in salads: try adding nuts, seeds, and tahini garlic olive oil dressings for increased flavour! These flavours and fats will satisfy what you’re looking for. Or add some cashew cheese!
  • Cream cheese spreads: use tahini or hummus instead. Or check out the recipe book above, or brands suggested.
  • Add flavour in new ways with hummus spreads, sprouts or pesto.