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Written By Jasmine Northfield, CNP I bet you’ve never considered yourself to be a creature of the sea. No, we don’t live in the ocean and we still haven’t managed to figure out how to breathe on our own under water, but our amazing bodies are composed of 75 percent water. That brings us pretty close to being positively aquatic! This is why it’s so important to know what’s in your water and what filtration options you have. High quality water has a perfect crystalline shape. When the water we drink is not filtered properly, this shape can be deformed. Toxic water does not transmit or receive signals in the same way throughout the body and we can feel the difference. There are 4 major impurities found in unfiltered water that you want to make sure are removed: Known chemical additives (chlorine, fluorine) Unknown chemical compounds (prescription drug residue, pesticides, herbicides) Potentially harmful organisms (bacteria, parasites, viruses) Heavy metals (lead, mercury, aluminum, cadmium, chromium and copper) There are 4 ways that are commonly used to go from our municipal tap or well water to clean delicious pure aqua. Not all are created equal, so let’s break it down to see what some of the best options are on the market today. 1. Brita Filter The Good Inexpensive Removes chlorine and heavy metals like lead from the water Removes bacteria The Bad Traces of chlorine and heavy metals are still found in the water after being filtered Used mostly for taste and odour Susceptible to mold Not considered to be water purifier 2. Berkey Filter The Good Low maintenance Filters out almost all of the aforementioned contaminants, including fluoride with an additional filter available for purchase Minerals are left in Portable: especially the smaller models and can be brought with you when traveling or vacationing (especially great for Canadians who spend a lot of time up north and need a way to convert lake water into drinking water) The Bad A second filter must be purchased and attached in order to filter out fluoride. Takes up counter space  3. Dual Carbon Filter The Good Easy to install Affordable to purchase and to replace filters Keeps minerals intact, while removing almost all other contaminants (except fluoride) Installed under the counter so does not take up counter space Removes chlorine and therefore leaves better tasting water The Bad Does not remove fluoride or nitrates Must say on the label that it removes lead and heavy metals or it does not Filters need to be replaced often as carbon absorbs most of the contaminants 4. Reverse Osmosis The Good Filters out all possible contaminants Improves water taste Installed under the counter so does not take up any existing counter space Can alkalinize water if trace minerals are added The Bad Water is so purified that it also removes minerals that are essential for health Filters must be replaced and can become very expensive Must be installed under the counter and can be difficult to install yourself Can waste a decent amount of water When choosing a filtration system weigh the pros and cons for your own family. You want to find what works best for you no matter what other people’s thoughts are. Embrace your aquatic side!   Jasmine Northfield is a Certified Nutritional Practitioner at Village Juicery. In the past, she had struggled with her own personal health and began seeking out answers to her problems. Through her research she became interested in learning more about the inner workings of the body and their connection to nutrition, supplementation, and the mind/body/ spirit connection. Today she strives to help clients find easy but small changes in their lifestyle that can majorly affect their overall health.

Written by Vickie Chountalos, CNP While some studies state that coffee is good for us, others claim that we should stay far, far away from it. Does drinking coffee actually do us any good? Or does it promote illness? I’m here to tell you that it does both.  Health Benefits of Coffee  Coffee contains disease-fighting antioxidants. Antioxidants are substances that fight against the damaging, but normal, effects of oxidation in the body by combating free radicals. The antioxidants found in coffee, such as chlorogenic acids, have been found to be associated with fighting cancer, liver disease, obesity and heart disease. Coffee helps with brain health. Coffee interacts with adenosine receptors in the brain that are linked with cognitive ability. Studies have found that coffee consumption can delay the onset of Alzheimer’s disease by blocking inflammation in the brain. It also provides protective effects against Parkinson’s disease and depression. Coffee helps to burn fat. The body’s metabolism is the process by which the body converts food and drinks into energy. Several studies find that caffeine in coffee boosts the metabolic rate and stimulates the process of lipolysis, which is when your body breaks down fat stores for energy. Harmful Effects of Coffee Coffee is a diuretic. The human body uses water for most of its bodily functions, including carrying nutrients and oxygen to the cells, and eliminating waste. As a diuretic, not only does coffee get rid of water in the body, it also carries out nutrient deficiencies that can lead to serious illnesses, such as osteoporosis and adrenal fatigue. Caffeine in coffee causes the release of adrenaline—the powerful fight or flight hormone. Adrenaline provides the body with energy to respond to a perceived threat. To do this, the body needs to slow down essential functions such as digestion and nutrient absorption, meaning repeated coffee consumption can lead to illness. Coffee is addictive. Two things happen when you become addicted to a food or drink. First, the food creates symptoms of imbalance after consumption and second the symptoms can be relieved by consuming more of the same food. For instance, if you lay off coffee, you will start to get headaches due to withdrawal. Once you have that cup of coffee again, the headaches go away. It’s a destructive cycle that the body becomes addicted to. Coffee Alternatives The human body can develop sensitivities to ingredients that are consumed too often, but it thrives when you’re consuming a variety of foods. Here are some alternatives to drinking coffee that are caffeine-free and that still provide the body with numerous benefits: Teeccino’s Caffeine-Free Herbal Coffee is a great substitution that supports digestive health, and tastes just like coffee! It is a roasted blend of herbs, grains, fruits and nuts. Dandy Blend, also caffeine-free, is made up of roasted roots of dandelion, chicory and beets, and the grains of barley and rye. This gluten-free beverage also has a coffee-like flavour and contains over 50 trace minerals in each cup! You can also use dandelion root to make your own liver and digestion-boosting beverage! Grind the fresh roots and bake them on a cookie sheet at 250°F for 2 hours with the oven door slightly ajar. Stir them frequently to ensure they are drying evenly then store in a jar. Use 1 tbsp. for every cup of water and simmer for 10-15 minutes. Matcha, a powerful green tea powder, contains copious amounts of antioxidants and l-theanine, which promotes concentration and focus. Matcha does contain about ¼ of the caffeine content in coffee, but because it is slow-released, it provides the body with long-lasting energy without the crashing and jittery effects. One of the most important aspects of living a healthy life is balance. Reducing coffee consumption and fuelling your body with alternatives will not only help bring your body back to balance, and support optimal health and functioning, it will allow you to take advantage of its health benefits without falling victim to its addictive properties.

Zucchini noodles are a game changer if you have never tried them! They are nutritious, they make meals more fun and are so versatile. During the holidays, it is inevitable that our accessibility to sweets and treats – aka our blood sugar – increases a bit more than usual. Enjoying time and treats with family and friends should certainly be cherished. In order to do so while considering the importance of our health, balancing our sweet intake with detoxifying foods and meals will help us feel nourished and healthy during the holidays. Zucchini noodles will help us do just that! They are so nutritious, they are filled with antioxidants and are anti-inflammatory. Zucchinis do wonders for digestion. Zucchinis are filling and hydrating, encouraging healthy digestion and detoxification. Due to its high fiber content, zucchini has a cleansing effect on our digestive tract, especially the intestines. It acts as a mild laxative, cleaning the walls of the intestines and preventing carcinogenic toxins from settling in the colon. The combination of antioxidant and anti-inflammatory nutrients in zucchinis is an excellent nutrient combination related to healthy blood sugar regulation. Metabolism of sugar in the body requires ample presence of many B vitamins, and most of these B vitamins are found in zucchinis including folate, B6, B1, B2, B3, and choline. Also important in blood sugar metabolism are the minerals zinc and magnesium, as well as omega-3 fatty acids, and all of these nutrients are contained in zucchini. A fun way to enjoy zucchini is by using a spiralizer. For those of you who have never tried zucchini noodles, aka zoodles, they are made using a spiralizer – the machine responsible for uniformly slicing zucchinis (and other veggies such as cucumber, potatoes, or beets into thin bands). You could just as easily use a carrot peeler or mandolin to create flat, thin zucchini strips. There’s a few ways to enjoy zoodles in everyday dishes including spaghetti sauce or stir-fry. But during a holiday season full of treats and sweets or even on carb-ed out days (they happen to the best of us!), opting for a delicious serving of zucchini noodle pesto “pasta” is so detoxifying and nourishing. Ingredients: Serves 2-3 people 2 medium sized zucchinis (if using a spiralizer, the thicker the better) 1 bunch of basil ¼ cup of hemp hearts, almonds, walnuts or pine nuts  1/3 cup of olive oil 1 tbsp. honey (or ½ tbsp. maple syrup) Juice of ½ a lemon Salt & pepper to taste How to make: To make the pesto, blend the hemp hearts, olive oil, basil, lemon, honey, salt and pepper in a blender or cuisinart until well blended. If more liquid is needed, add a tablespoon of water and blend until creamy. Make zucchini noodles using a spiralizer or a carrot peeler Add the pesto to the noodles until well combined. Top with protein of your choice to make it a balanced meal *The pesto freezes well. You can make a double batch and freeze half for when you are in a pinch and need an easy and nutritious meal. By Joelle Mintzberg, a Holistic Nutritionist at our 99 Roncesvalles location.

Let’s make back to school easier. Parents, no more racking your brain trying to figure out how to pack your child’s lunch. We've got you covered with these 5 easy ways to create a healthy lunchbox for your child. 1. Include protein Protein plays a huge role in your child’s physical and cognitive health. It is important to ensure that they get the adequate amount of protein, but also the right kind of protein. Lean meat proteins such as chicken and turkey or eggs, fish and hummus are great proteins to add in. When possible try for organic or grass fed meats as they do not contain nitrates. If you are not familiar with nitrates, they are a food additive used to stop the growth of bacteria and to enrich the flavour and colour. Rowe Farms (http://rowefarms.ca/index.php) is a great local company that specializes in quality grass fed meats without the use of nitrates, antibiotics, and hormones. Tired of the same old sandwich? Try a delicious wrap instead with grass fed chicken. You can load up a wrap with vegetables such as iceberg lettuce, shredded carrots and maybe even some cheese. Top that off with some tomato, avocado and honey mustard dressing and you’ve got an amazingly simple and healthy wrap for your children’s lunchbox. The avocado is full of good fats, the veggies boost your little ones immune system with vitamin C and the right kind of protein will make them strong. 2. The whole grain swap Swap out the white bread for whole grain bread in your child’s lunchbox. White bread is very refined and therefore stripped of most of its nutrients, low in fibre content, and full of unwanted sugary garbage. One great brand in particular is Vege Hut; they specialize in high quality, home-style daily made breads that can be found all over Toronto, just check out the ‘where to find us’ section on their website (http://vegehut.com/index.html). Slowly introduce your child to whole wheat and then whole grain if they prefer white bread at the moment. It will give your little tike sustained energy throughout the day so they can focus better in school. 3. Add in vegetables Side veggies are a must! It’s important to get your children exposed at an early age to all sort of vegetables as they are full of essential vitamins and minerals. Include vegetables like broccoli, carrots, peppers and cucumbers as they can be easily sliced up and packed away into your child’s lunch in a cinch. If your child tends to be a little pickier with their vegetables add in a ranch dressing, it’ll make it far more enticing. 4. Add in fruits Grapes are a great option to add to a child’s lunchbox as they are known as nature’s candy. Make sure to buy organic grapes as conventional grapes are on dirty dozen list. Bananas are another great fruit to add as they can satisfy a child’s sweet tooth. They are also very high in potassium which will be beneficial for bone growth and full of healthy fibre to keep their bowel movements regular. 5. Add a healthy drink Make sure to include a water bottle full of H2O in their lunchbox. Water is an essential part of life and without enough water your child will feel sluggish in class. If you’ve got some extra time in the morning, make them a simple smoothie to take to school. After that you can get creative and add other fruits, maybe even some veggies! Try spinach, trust me they won’t even know it’s in there! You can add some flax seeds or powder for its high omega 3 content, which will be very beneficial for their health and focus. It’s simple and gives them a boost in nutrients. If you’re pressed for time, pick up some delicious apple juice at Village Juicery. Stay away from store bought varieties as they are filled with preservatives and added sugars. If there are any parents out there with children suffering from asthma then apple juice is the way to go. Flavonoids found in apple juice can help prevent asthma attacks. These meal ideas can be easily prepped the night before. Just slice up the fruits and veggies to make the wrap. And remember to place the tomatoes between the veggies so your wrap won’t be soggy in the morning. When you wake up add the dressing and there you go! Marina Dimitrova is a Holistic Nutritionist at our 99 Roncesvalles location. She began her journey in nutritional health during a time when she was dealing with digestive issues. When she decided to remove meat and dairy from her diet, her health issues began to clear up. After graduating from The Canadian School of Natural Nutrition, her focus is teaching nutritional knowledge to children at an early age so they can grow to live a long and healthy life.

Kombucha is a naturally carbonated, fermented tea that has been considered a health beverage for thousands of years. The ancient Chinese even called it “Divine Tea” and an “Immortal Health Elixir”. Kombucha is a made from a sweetened tea that is fermented by a colony of bacteria and yeast called a SCOBY. This is often called the “mother” because of its ability to reproduce. As the mother digests the sugar in the tea, it produces a range of organic compounds like acetic acid, lactic acid, glucuronic acid, glucosamines, B vitamins and vitamin C. All together, kombucha is a natural probiotic, rich in antioxidants and detoxifying compounds. Specifically, it aids in: Digestion: Rich in beneficial bacteria helping to promote a healthy balance in gut flora. This improves digestion and promotes mood stability and mental clarity. Detoxification: Glucuronic acid is a potent detoxifier that binds to toxins to be excreted by your liver Joints and Aging: Glucosamines prevent and treat arthritis and reduces wrinkles through an increase in hyaluronic acid Immune boosting: Rich in antioxidants to boost your immune system and aid in detoxification At Village Juicery, we’re proud to be one of the first partners in Toronto to serve Pekoe Kombucha on tap. Pekoe is based in Toronto and is 100% organic. We feel great about supporting a local business while reaping the nutritional benefits of a high quality product. Whether you are drinking a bubbly, cold glass of kombucha for its health benefits or just because it tastes better than your last fizzy drink, this secret of the east is sure to please. We’re excited to now offer the original Pekoe Craft flavour in addition to our own special recipes. We’ve taken our kombucha to the next level by adding some of our favourite cold-pressed juices to mix including watermelon and lime. Join us at the bar of 99 Roncesvalles to enjoy a refreshing glass!

This coarse, flavoured ice made from one Watermelon Flesh + Pink Salt cold-pressed juice and seasonal fruit makes a healthy alternative to ice cream and an ultra refreshing and beautiful addition to the dinner table. See the recipe below. You can also get all the ingredients sent to your door by ordering through Farms & Forks. Click here for more info. Strawberry Watermelon Granita Prep: 20 minutes active time, several hours inactive time. Special equipment: Food processor or blender. Serves: 6 INGREDIENTS 1 bottle Village Juicery watermelon flesh and pink salt juice 1 lb fresh strawberries, leafy tops removed 10 mint leaves, plus more for garnish ¼ tsp crushed red pepper flakes 1-3 tbsp sweetener of your choice (e.g., raw honey or organic cane sugar)* (See note below) Generous pinch of sea salt* *Not available in kit. DIRECTIONS Blend all of the ingredients together in a blender until smooth. Taste and adjust seasoning, adding more sweetener, mint, red pepper flakes, or salt to your preference. Pour strawberry watermelon mixture into a freezer-safe 9 x 13’ pan. Freeze for 2-3 hours, or until the mixture is frozen around the edges. With a fork, scrape the ice from the edges towards the centre. Return mixture to the freezer. Repeat this process every 30-60 minutes until all of the granita mixture is formed of ice crystals. To serve: Scoop into chilled cups or bowls. Top with a fresh mint leaf, if you’d like, and eat immediately. Note: The amount of sweetener you use will depend on how sweet and ripe the strawberries are when you’re making the granita. Also, keep in mind when you freeze liquids they tend to taste less sweet once frozen. As such, opt for your liquid mixture to be a little sweeter than you think is necessary.

By Karen Parucha   What are GMOs? According to the World Health Organization (WHO), genetically modified organisms (GMOs) are “organisms in which the genetic material (DNA) has been altered in such a way that it does not occur naturally.” Scientists insert a gene from one organism into another to “improve” or change the organism. Also known as GM (genetically modified) or GE (genetically engineered) foods, GMOs were first introduced in the 1990s under the belief that their use would decrease production costs and increase crop yields, and thereby feeding more people. The first GMO crop was the Flavr Savr tomato and was approved by the US Food and Drug Administration in 1994. Today, common GMO crops include corn, soya, sugar beets and canola, among others. How are GMOs harmful to our health and the environment? The Non-GMO Project states that more than 80% of all GMOs grown worldwide are engineered for herbicide tolerance. As a result, use of toxic herbicides has increased 15 times since GMOs were introduced. GMO crops are also responsible for the emergence of “super weeds” and “super bugs,” which can only be killed with ever more toxic poisons. Because of these herbicides, studies in humans reveal that GMOs leave behind harmful material in our bodies, which have been linked to long-term health problems and certain types of cancers. According to The Institute for Responsible Technology, The American Academy of Environmental Medicine cite “animal studies with GMOs showing organ damage, gastrointestinal and immune system disorders, accelerated aging and infertility. Genes inserted into GM soy, for example, can transfer into the DNA of bacteria living inside us, and that the toxic insecticide produced by GM corn was found in the blood of pregnant women and their unborn fetuses.” Further, a breakthrough study in 2009 determined that GMOs do not actually increase crop yields at all. The Union of Concerned Scientists’ report Failure to Yield recommended that we look into other methods, such as organic farming, in order to feed growing populations, as we cannot “produce more food at the expense of clean air, water, soil and a stable climate, which future generations would also require.” How can I avoid GMOs? Identifying what is a GMO food and what is not a GMO food can be tricky. In North America, 75% of the processed foods we eat contain GMO ingredients, and there are no strict rules in Canada about labelling. However, there are many resources available that can help you distinguish GMOs from organic, non-GMO foods. Visit Non-GMO Project’s Verified Product list before making any purchase Download an app to help you identify items while navigating the grocery store: Center for Food Safety’s True Food, NxtNutrio and Fooducate. Support local farmers markets and organic food stores