Healthy Lifestyle

Date: September 20th Does an apple a day really keep the doctor away? Apples provide key nutrients to keep you healthy. Adding this delicious fruit to your diet that also offers many health benefits is a step in the right direction for the maintenance of good health. This nutritious fruit is readily available all year round, is low in glycemic load, contains no fat, is easy to carry for snacking, and is inexpensive. There are over 7,500 varieties of apples available around the world, some of the most popular varieties are red and golden delicious, fuji, northern spy, granny smith, gala which are not only delicious but also high in antioxidant levels.  Nutrients It may fit in the size of your palm but one apple carries a wide variety of nutrients. It has soluble fibre which is great for healthy digestion and gut health, and has Vitamin C which is associated with boosting your immunity and preventing infections. It also contains trace amounts of calcium, potassium, magnesium, iron, Vitamin A, Vitamin K, and folate, which are great for overall  good health.  Health Benefits  Apples also contain antioxidants such as quercetin, catechin, and chlorogenic acid, all of which may help in reducing risk of certain types of cancer, cardiovascular disease, asthma, and diabetes. Apples being high in soluble fibre and water content, it aids in weight control, blood sugar management and reducing cholesterol levels. Also, because of its high quercetin levels, it helps in reducing uric acid levels that are linked with gout and helps in reducing inflammation.  Uses Here at At Village Juicery we have an array of cold pressed juices that include apples as well as our Organic Apple Juice Infused Cranberries which works great as a light snack or topping and our Apple Crumble Jar for anytime of the day! Apples are a versatile fruit, here are some simple ways to enjoy them: Slice an apple and spread with nut or seed butter  Chop an apple into a salad Quarter an apple, brush the pieces with some coconut oil, sprinkle them with cinnamon and bake until soft . Drizzle some honey or maple syrup for taste.  Baked Apple chips  Consider this! Some people prefer to peel their apples but we recommend trying to include the skin. It contains the most phytonutrients in the fruit and offers some extra fibre intake.  When possible try to get your hands on organic ones to avoid pesticides. To remove pesticides from the skin, apples should be soaked in 10% vinegar and 90% water for 10-20 minutes, rinse it with water before eating it.  Written By Nidhi Desai, CNP Nidhi is a Certified Nutritional Practitioner and a Metabolic Balance Coach. She graduated from the Institute of Holistic Nutrition, Mississauga, ON. She strongly believes that one can heal if they are persistent and committed to change their eating habits, lifestyle, environment and of course by taking therapeutic supplements. Her focus now is to educate, support and guide her clients to reach and maintain their specific health goals. Sources https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/ https://www.healthline.com/nutrition/10-health-benefits-of-apples https://lifehacker.com/the-most-nutritious-types-of-apples-ranked-by-antioxid-1556951427

That scratch at the back of your throat, headaches, a runny nose or that incessant cough that just won't go away! We have all experienced this, the signs that our body needs its rest and that our immune system needs support.  Developing a healthy lifestyle and a balanced diet as they are key to giving our body the tools to tackle everyday germs and reduce the risk of illness. Here are some tips you can try today! Eat a balanced diet that is rich in vitamins and minerals such as vitamin C, vitamin D, zinc, iron, and selenium that are essential for the growth and building strong immunity. They can be found in a variety of plant foods such as green leafy vegetables, citrus fruits, sweet potatoes, cruciferous vegetables, berries and tomatoes. Our selection of organic cold pressed juice and booster shots helps you to conveniently add more of those nutrients to your day. Try our Immunity Now! Kit to help kick the sniffles. Drink plenty of water. Avoid fizzy drinks that are high in simple sugars, instead opt for adding lemon or lime juice to a glass of water, vegetable juice, smoothies, kombucha or coconut water for an extra boost in hydration. Avoid eating foods that are highly inflammatory such as deep fried foods, cold cut meats, refined grains, candies, and chips. Choose healthy meals and snacks that are nutrient dense and nourishing to the body.  Maintain a healthy gut by consuming foods rich in probiotics, fibre and complex carbs. The majority of our immune system resides in the gut so it is essential to incorporate into your daily diet to support healthy digestion and immune function. Probiotic foods such as kefir, sauerkraut, kimchi, fermented vegetables, tempeh,kombucha and miso. Prebiotic foods such as chicory root, Jerusalem artichoke, dandelion greens, raw garlic, onions, leeks, flax seeds, chia seeds, apples, and oats. Consume herbs and spices that have anti-inflammatory and antibacterial properties to support the immune system such as oregano, holy basil, echinacea, astragalus, turmeric, ginger, garlic, and black elderberry. You can also try the Beekeeper's Naturals Propolis Throat Relief to help nip that scratchy throat and runny nose in the bud! Maintain a healthy lifestyle that’s inclusive of good nutrition, exercise, good quality sleep, managing stress, and hydration, all of these are essential to improve your body’s defences for maintaining good health. Written By Nidhi Desai, CNP Nidhi is a Certified Nutritional Practitioner and a Metabolic Balance Coach. She graduated from the Institute of Holistic Nutrition, Mississauga, ON. She strongly believes that one can heal if they are persistent and committed to change their eating habits, lifestyle, environment and of course by taking therapeutic supplements. Her focus now is to educate, support and guide her clients to reach and maintain their specific health goals.  Sources https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/ https://www.healthline.com/health/food-nutrition/immune-system-bitters-recipe#About-the-herbs

How often do you check in with yourself before starting the day? In our productivity-driven- world, being busy has become a celebrated way of life whereas, resting, and self compassion has taken a back seat. If you avoid checking in with yourself, over time you may feel disconnected from yourself which can take a toll on your mental and physical health. Here are some steps you can take to begin creating a good self-care routine and get on track to combatting that burnout!   1. Sleep Missing out on those essential zz’s can take a real toll on our well-being. According to the National Sleep Foundation, it is recommended for adults to rest between 7 to 9 hours each night. A lack of sleep disrupts the circadian rhythm of the body; this affects not only our mental clarity but also hinders immune function. If you are struggling to get good, adequate sleep, try the following: drinking relaxing tea such chamomile, reishi soaking at-least for 20 mins in mineral salt bath listening to calming music engaging in reading a book, meditation  avoid eating at least 2 hours before bed Staying away from technology at least one hour before bed 2. Adequate Nutrition and Supplementation Stress can manifest itself physically! It can cause digestive distress, weight gain, irritability, illness and other negative side effects. By being mindful of what we put in our bodies it ensures we choose the best things to properly nourish ourselves. You can begin by integrating more whole foods, especially leafy greens. Our fresh smoothies and cold pressed juices are great options. supplementation like probiotics, vitamin D or medicinal mushrooms such as the Rainbo 11:11 extract to help modulate stress.  3. Physical Activity Physical movement is necessary for better health. Exercise helps stimulate the lymphatic system to help remove waste and toxins from the body. It is also great for producing chemicals like serotonin, dopamine and norepinephrine - which contribute to improved mood, combat stress,boosting energy and helping to curb cravings. It’s been proven that aerobic exercises like dancing, walking, jogging, swimming, gardening, and cycling can improve mood, reduce anxiety and depression. 4. Deep Breathing  Deep breathing is a mindful practise that brings our body from a stressful state to a relaxed state, it helps to oxygenate and energise every cell in our body. When our body is more relaxed, it improves other body functions such as digestion, sleep, cell repair, and detoxification. Finding a moment in your day to take some slow deep breaths to give yourself a chance to  recharge and re-center. 5. Stay Connected It’s important to maintain social connections with people you love and trust. Human connection gives you a sense of belonging, confidence, and happiness. Take any opportunity to reach out to loved ones or strike up a conversation with a stranger! Self-care has so many health benefits. It doesn’t have to be time consuming. Just make sure to take the time to do things you love and enjoy it everyday. Written By Nidhi Desai, CNP Nidhi is a Certified Nutritional Practitioner and a Metabolic Balance Coach. She graduated from the Institute of Holistic Nutrition, Mississauga, ON. She strongly believes that one can heal if they are persistent and committed to change their eating habits, lifestyle, environment and of course by taking therapeutic supplements. Her focus now is to educate, support and guide her clients to reach and maintain their specific health goals.  Sources https://www.newportacademy.com/resources/mental-health/understanding-the-mind-body-connection/https://pubmed.ncbi.nlm.nih.gov/27995346/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/#i1523-5998-8-2-106-b3https://www.healthyway.com/content/best-exercise-for-anxiety-and-depression/https://www.hopkinsmedicine.org/health/wellness-and-prevention/your-digestive-system-5-ways-to-support-gut-healthhttps://www.healthline.com/health/healthy-sleep/circadian-rhythmhttps://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-needhttps://www.nfpt.com/blog/lymphatic-system-logistics-for-exercisehttps://www.webmd.com/vitamins-and-supplements/reishi-mushroom-uses-and-riskshttps://newsinhealth.nih.gov/2019/03/practicing-gratitude

A tonic is a fortifying beverage that is taken to give feelings of well-being and vigor. Our Tonics are a combination of alkalizing filtered water and cold pressed juice, boosted with botanical herbs and superfoods. All our Tonics are designed with specific intentions in mind.  Some of these ingredients might be new to you, so we have created a guide to help you understand what these potent ingredients can be good for.  BRAIN TONIC FOCUS. CONCENTRATION. ENERGY. When to Drink The newest addition to our tonic line-up is the Brain Tonic. This vibrant drink is sure to catch your attention, but the ingredient that gives this tonic its noteworthy color does a lot more than just that. Blue Majik is an extract of spirulina and is a great source of amino acids, enzymes, and antioxidants.  In combination with MCT Oil, minerals and botanical herbs, we have created a drink that is here to help you clear brain fog and keep you feeling energized. Skip the afternoon coffee and reach for our Brain Tonic instead for sustained energy and focus without the crash.  Ingredients Apple, Lemon, Maple Syrup, Blue Majik, MCT Oil, Mineral Concentrate, Ginseng, Astragluls, Alkaline Water, Water Ingredient Highlights Blue Majik is an algae extract rich in the plant protein phycocyanin. It is responsible for the blue color as well as it’s rich antioxidant, amino acid and enzyme profile. MCT Oil, or medium-chain triglyceride oil, is a special type of fat that is excellent for fueling your brain.  Mineral Concentrate is a sea water extract that contains a complete mineral profile including all trace minerals. Ginseng is a potent herb that is excellent in boosting both your mood and your energy. Astragalus is another potent herb that is particularly good at reducing inflammation.  DETOX TONIC REFRESH. CLEANSE. RE-BALANCE. When to Drink Our Detox Tonic has been a fan favorite since day one. Light and refreshing, this tonic is comparable in taste to a lemonade but with lots of health benefits to boot. When we first launched this tonic we would receive lots of questions about one ingredient in particular, Activated Charcoal.  In recent years charcoal has become trendy in the food scene to color everything from ice cream to water. Despite the fact that this ingredient is perfectly safe to consume it is important to consume it responsibly. Activated charcoal has been used to help with detoxification for decades. It works by binding to toxins, aiding in their safe elimination. However, activated charcoal does not differentiate between toxins and nutrients. That means we recommend taking our Detox Tonic on an empty stomach (2 hours after your last meal, and 30 minutes before your next) for maximum absorption and benefits.  Although many people reach for our Detox Tonic when hungover, this drink will help to perk you up anytime you’re feeling run-down.  Ingredients Lime, Lemon, Grapefruit, Orange, Raw Honey, Activated Charcoal, Milk Thistle, Nettle Leaf, Alkaline Water Ingredient Highlights Activated charcoal is typically used as a detox agent. We have worked with our nutritionists to ensure we are using the proper dose to help you detoxify while still feeling your best.  Milk thistle is a herb that is excellent for liver health. It is one of the few plants that is known to actually help restore liver function. Nettle leaf is a mineral dense herb that is superb at alkalizing the body.  PHYTO TONIC RESTORE. STRENGTHEN. CENTER. When to Drink Our Phyto Tonic came from the inspiration to make a drink containing some of the most nutrient dense foods known. Named for its phytoplankton content, we use two algaes in this drink, chlorella and E3 live. Algae is known to contain a unique combination of vitamins, plant-based minerals, trace elements, essential fatty acids, and amino acids - the building blocks of protein.  These highly nutritious superfoods are bolstered by antioxidant rich greens, and balanced out by natural sweeteners, namely apple juice and maple syrup. Think of this tonic as a multivitamin in a bottle. Refreshing and sweet, reach for this drink anytime, anyday. Ingredients Spinach, Parsley, Romaine, Lemon, Granny Smith Apples, Maple Syrup, Chlorella, E3 Live, Alkaline Water Ingredient Highlights Chlorella is a single-celled green algae. It is considered to be one of the most nutritious and potent foods on the planet. It’s big nutrient punch is only bolstered by its ability to help your body detoxify.  E3 Live is a different type of algae. This wild harvested blue-green algae works has over 65 vitamins, minerals and amino acids. Everything you need in one nutrient packed ingredient. 

Japanese buddhist monks have been drinking matcha during their tea ceremonies for centuries, due to it’s amazing health benefits and ability to create an ‘alert calm’. The word ‘matcha’ in Japanese literally means powdered tea - and that’s exactly what it is. It is made by grinding green tea leaves into a fine powder, to which you add hot water. Because you are actually consuming the leaves (instead of taking them out with a tea bag), matcha has increased levels of antioxidants and nutrients when compared to steeped green tea. It also has moderate caffeine levels, making it a great alternative to coffee, with many other valuable benefits! Health Benefits Caffeine without the negative side effects Matcha contains about the same amount of caffeine as coffee, but provides a much different high. Due to its l-theanine content, consuming matcha induces relaxation without causing drowsiness, and therefore provides an ‘alert calm’ feeling. These increased energy levels are prolonged and don’t leave you feeling burnt out afterwards. High in antioxidants Because the tea leaves are ingested and are more concentrated, matcha provides your body with high levels of nutrients such as vitamin A, vitamin C, amino acids, and fibre. It also contains plenty of antioxidants, about 15x the amount in a serving of blueberries! These antioxidants show antibiotic properties and improve the function of your immune system. Anti-cancer Matcha contains high levels of EGCG (epigallocatechin-gallate), a powerful antioxidant that has been clinically studied to prevent cancer. ECGC does so by protecting our cells from the DNA damage caused by free radicals, as well as promoting the death of cancer cells. Promotes detoxing The green tea leaves used to make matcha are actually grown in the shade, causing them to be extremely high in chlorophyll, a type of plant pigment responsible for light absorption. Chlorophyll promotes the removal of toxins and heavy metals from our body, while increasing the flow of nutrient-rich blood to our body’s cells. Improves mood L-theanine, the same amino acid that induces relaxation, also increases the production of dopamine and serotonin. These hormones will lower anxiety, while enhancing mood, memory, and concentration. How Do I Use it? 1. Hot tea Gently heat water, and before it comes to a boil, remove it from the heat and whisk in 1-2 tsp matcha powder. Whisk vigorously until it becomes frothy, and enjoy. 2. Cold matcha latte Stop by Village Juicery to grab our Matcha Latte made with brazil nut and cashew milk, honey, and pink salt! Or make your own! 3. Add it to smoothies or oatmeal It makes a great addition to smoothies or stirred into oatmeal in the morning, providing you with a gorgeous green colour and great energy to start your day. Ruthie Cooper-Simpson is a Registered Holistic Nutritionist at Village Juicery’s College location. Inspired by her love for making healthy and nutritious meals, Ruthie began studying nutrition and soon found that a diet rich in whole foods cured many of the digestive issues she had been living with for so long. She believes that moderation and balance are the key to living a healthy and happy life. Follow her on Instagram @ruthienutrition, or check out her blog www.ruthienutrition.com where you can find healthy recipes and nutritional tips! References: Sass, Cynthia. March 27, 2015. 7 Things You Should Know About Matcha, Health. (http://www.health.com/nutrition/what-is-matcha) Natural Living Ideas. August 20, 2013. 10 Amazing Benefits of Matcha Green Tea. (http://www.naturallivingideas.com/10-amazing-benefits-of-matcha-green-tea/) Axe, J. Matcha Green Tea Burns Fat and Kills Cancer. (https://draxe.com/matcha-green-tea-burns-fat-and-kills-cancer/) (Accessed: May 2017) Organic Facts. 2016. 11 Surprising Matcha Tea Benefits. (https://www.organicfacts.net/health-benefits/beverage/matcha-tea.html)

The words “cleansing”, “detox” and “toxins” are thrown around a lot in the health world. Generally, we hear that it can be beneficial to do a cleanse as the seasons change so that we can detox and help to effectively eliminate the buildup of toxins in our system. But what does that really mean? We’re here to help unpack these terms to help bring some clarity to the juice cleanse process! Toxins The word “toxin” is defined as “any poisonous substance” (1). Generally, there are two categories of toxins: internal and external. Internal toxins are our own body’s by-products of metabolism. External toxins are dangerous substances that we ingest, absorb or breath in from our environment and food. Heavy metals, mold, pesticides, herbicides, parabens, and phalates are amongst the many harmful toxins that can be found in everyday life, from your deodorant to your drinking water and even the air your breathe. The CDC recently found that the average person has about 147 industrial chemicals circulating in their bloodstream (2). It is the hefty addition of external toxins that can interfere with the body’s ability to detox completely and properly. Detox Our bodies are equipped with a complex detoxification system that works to neutralize and eliminate these toxins at all times. Your liver is the superhero of detoxification. It works for you by standing up to each and every toxin in your body by saying, “if you’re gonna mess with them, you’ve gotta go through me first!” The liver’s superpowers? Phase one and phase two detoxification. Phase one consists of a series of reactions where toxins can be destroyed, deactivated, modified to become beneficial, or converted into even more dangerous toxins called toxic intermediates. Free radicals are also created in this process. Phase two takes those toxic intermediates and binds them to a conjugating agent. (think less 007 and more Vitamin C!), These agents take the toxic intermediates through a specific detoxification pathway. This neutralizes the toxins to be excreted through the digestive tract or in urine. Cleanse A cleanse or detox program, like the Village Juicery Reset Program, is designed to kick the processes of detoxification into high gear by boosting both phases of detoxification. Remember how we said that free radicals are always a by-product of phase 1 detoxification? Juices are packed with antioxidants that will neutralize those free radicals. This means the liver can keep kicking butt without worrying about being attacked. Think of them as side-kicks to the whole detoxification process! Remember how we explained that certain nutrients help to escorting toxic intermediates through detoxification pathways? Juices containing deep green vegetables contain plenty of Indole – 3 – Carbinol which helps to detox certain hormones and blood thinning medications (3). Many juices contain plenty of Vitamin C needed to clear antibiotics. Village Juicery also includes nut milks in the cleansing process because many of the nutrients important in regulating the detoxification pathways are amino acids coming from the proteins in these milks (4, 5). ... Although we are always detoxifying, the liver can only work so hard and so fast. In our toxin-laden modern world, our detoxification superhero has too many toxic villains to deal with. It can only fight off so many at a time, while the rest are left to cause inflammation, fatigue, weight gain, illness and disease. Every now and then, we need to reset and give our liver the help it needs to cope with the modern world. Cleansing is a way to thank our liver for all its hard work, and to help our body thrive. Megan O’Kelly, CNP is The Realistic Holistic, a Certified Nutritional Practitioner focusing on providing realistic, holistic solutions to your health that work for you and your real life. Sources (1): https://www.cdc.gov/exposurereport/ (2): https://www.merriam-webster.com/dictionary/toxin (3): Chu Won Nho, Elizabeth Jeffery; Synergistic Upregulation of Phase II Detoxification Enzymes by Glucosinolate Breakdown Products in Cruciferous Vegetables Toxicology and Applied Pharmacology, Vol 174, Issue 2. July 15, 2001. Pg. 146 – 152. (4): Christopher Cobbett, Peter Goldsbrough; Phtochelatins and Metallothioneins: Roles in Heavy Metal Detoxification and Homeostasis, Annual Review of Plant Biology, Vol. 53. June 2002. Pg. 159 – 189. (5): Pastore et. al. Analysis of glutathione: implication in redox and detoxification, Clinica Chimica Acta, Vol 333, Issue 1. 1 July 2003. Pg. 19-39.

“GET MORE GINGER!” is proudly displayed on the windows of all our Village Juicery locations. Why is that? Ginger is one of the most powerful foods on our planet, and has been used for hundreds of years for its medicinal properties among many different cultures. Belonging to the same plant family as turmeric, ginger is highly anti-inflammatory and contains many potent antioxidants due to its active chemical component, gingerol. Let’s explore the benefits of this warming and delicious spice, all of them backed by scientific research! 1. Anti-Inflammatory Inflammation plays a role in almost every major disease, so it is important to both lower our intake of inflammatory foods and incorporate more anti-inflammatory foods into our diet daily! Ginger’s ability to reduce inflammation in the body may also be why individuals with osteoarthritis or rheumatoid arthritis experience a reduction in pain and an increase in mobility when they consume ginger regularly. 2. Improves Digestion Ginger helps relax the smooth muscle in your intestinal lining, and therefore helps to move food through your digestive tract, relieving bloating and constipation. It is also commonly used to treat all kinds of nausea. 3. Reduces Pain Ginger has been found to reduce muscle soreness for individuals post work-out in when consumed regularly. It is believed that ginger not only affects the pain pathways, but its anti-inflammatory compounds help to offset the inflammation caused by vigorous exercise! It is also a great remedy for menstrual pain, when consumed at the beginning of the menstrual period. 4. Immune Boosting Ginger is great for boosting your immune system this flu season! Not only does it warm the body and improve circulation, but it also cleanses our body’s lymphatic system, pushing out any accumulation of toxins. Ginger is also an all-natural, powerful anti-bacterial that out-performed conventional antibiotics in one 2011 study by the Journal of Microbiology and Antimicrobials. 5. Improves Disease Risk Due to ginger’s cholesterol-lowering and anti-blood-clotting effects, ginger helps to reduce the risk of strokes and heart attacks. Several studies have also found that ginger has the ability to lower blood sugar levels and increase insulin sensitivity, therefore naturally improving diabetes. 6. Anti-Cancer Ginger has recently been studied for its anti-cancer properties. In one study conducted by the University of Minnesota, it was found to inhibit the growth of colorectal cancer cells. In another study, ginger was found to induce cell death in ovarian cancer cells, likely due to its antioxidant and anti-inflammatory effects. ... Now that you know all the ways ginger can benefit your health, it’s time to incorporate it into your diet: 1. Ginger tea: To make your own, finely mince ginger or beat it up in a mortar and pestle before adding it to a tea pot with hot water and letting it steep for 10-15 minutes. 2. Raw ginger: Fresh ginger can be peeled and added to smoothies, or minced and added to stir-fries and salad dressings! 3. Fresh cold-pressed ginger: Ginger in this form is great when gently heated with lemon and honey, added to smoothies, or even consumed straight! You can find it in our 60ml pure Ginger Shot and in our hot immune elixir- Ginger Fireball. 4. Powdered ginger: Although less potent, powdered ginger is a great way to sneak some ginger into homemade baked goods, or your oatmeal in the morning. Ruthie Cooper-Simpson is a Registered Holistic Nutritionist at Village Juicery’s College location. Inspired by her love for making healthy and nutritious meals, Ruthie began studying nutrition and soon found that a diet rich in whole foods cured many of the digestive issues she had been living with for so long. She believes that moderation and balance are the key to living a healthy and happy life. Follow her on Instagram @rucoopsimp, or check out her blog www.almondsanddates.com where you can find healthy recipes and nutritional tips! References: The George Mateljan Foundation. (2001) Ginger. (http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72) Ehrlich, Steven D. NMD. (June 22, 2016). Ginger. (http://umm.edu/health/medical/altmed/herb/ginger) Ozgoli, G., Goli, M., Moattar, F. (2009). Comparison of effects of ginger, mefenamic acid, and ibuprofen on pain in women with primary dysmenorrhea. Journal of alternative and complementary medicine (New York, N.Y.)., 15(2), 129-32. (https://www.ncbi.nlm.nih.gov/pubmed/19216660) Axe, J. (2014) 10 Medicinal Ginger Health Benefits. (https://draxe.com/10-medicinal-ginger-health-benefits/) Leech, J. (2015). 11 Proven Helath Benefits of Ginger. (https://authoritynutrition.com/11-proven-benefits-of-ginger/) Sebiomo, A., Awofodu, A. D., Awosanya, A. O., Awontona, F. E., Ajayi, A. J., (2011). Comparative studies of antibacterial effect of some antibiotics and ginger on two pathogenic bacteria. Journal of Microbiology and Antimicrobials. 3(1), 18-22. (http://www.academicjournals.org/article/article1380017545_Sebiomo%20et%20al.pdf).

You may have first heard of chia seeds due to their ability to sprout from pots shaped like everything from Kermit the Frog to Barack Obama. Or, perhaps you’ve heard talk of their many nutritional benefits. There’s no doubt chia seeds are incredibly popular right now. So what’s all the hubbub about? Well, to understand that, let’s first take it back. Like, waaaaay back. Because as early as 2600 BC, the Aztecs used them as a beverage, ground into a flour, pressed for oil and even included them in medicines. The Nutritional Benefits of Chia Seeds So, why were the Aztecs such big fans of these little seeds? Perhaps they were onto what we have come to know regarding chia’s many health benefits. Chia seeds are loaded with inflammation-reducing omega-3 fatty acids, digestive health-supporting fibre, bone-building calcium, enzyme-supporting magnesium and tissue-building protein. How to Use Chia Seeds And for even more good news – these seeds are unbelievably easy to incorporate into your diet. They are essentially flavourless so you can toss them in all kinds of meals and snacks. Plus, a chia seed has the unique superpower of being able to absorb up to 9 times its weight in water – which makes it incredibly handy in a wide variety of recipes 1. Beverages Stay hydrated and get some extra nutrients by tossing chia in your water or smoothie! For chia water simply toss a spoonful of chia seeds in with your filtered water and flavour with lemon, mint, cucumber or berries, if desired. Or, to amp up your favourite smoothie recipe, toss in a tablespoon of chia. Just keep in mind you may need to add more liquid if you don’t plan on drinking it right away as the smoothie will thicken as the chia absorbs the liquid. 2. Breakfast pudding From our Power, Probiotic and Reset Jars you can probably guess we’re big fans of chia pudding for breakfast. Want to make a chia breakfast jar for yourself? It’s easy! A basic ratio to start with is 3 tablespoons chia seeds for 1 cup of liquid such as almond, cashew or coconut milk. Let that soak until fully absorbed. If you like it more liquidy or more solid you can always add more chia or liquid to your desired consistency. Then, dress it up with any toppings you like! Berries, walnuts, pumpkin seeds, cacao nibs, banana, hemp hearts and almonds are just some of our favourites. You can also add a little sweetener such as maple syrup or honey to taste. 3. Egg substitute If you have an egg-allergy, are trying to reduce your animal product consumption or simply don’t have any eggs on hand, it’s chia to the rescue! Just mix 1 tablespoon ground chia with 2.5 tablespoons water and let sit for 15-20 minutes until it forms a gel. Use this in place of an egg for all your favourite baked goods. You may have to increase the cooking time slightly to allow the extra moisture to evaporate but at the end of it you’ll have an equally delicious, totally egg-free treat! Choosing your Chia Before you get confused by the many options at your local health food store, know that chia can be black-coloured and white or light grey-coloured. And although they offer slightly different nutritional profiles – with black having slightly more protein and antioxidants and white more fibre – they’re both nutrient powerhouses so you really can’t go wrong! Between their many nutritional benefits and their simplicity of use, there’s no reason not to start incorporating chia seeds into your diet on a regular basis! By Sheelagh Daly, RHN Sheelagh is a Registered Holistic Nutritionist who has used whole foods and lifestyle changes to greatly reduce her IBS symptoms and to live a liberated life with food allergies. She believes that true health and happiness doesn’t come from rules and deprivation, but rather from small, doable changes, balance and self-compassion. Sheelagh shares nutritious, allergy-friendly recipes, healthy living tips and thoughts on self-love over on her blog Nourished Sweetly. You can also connect with her on Instagram @nourishedsweetly. Sources: Bennett, Beverly Lynn. Chia: Using the Ancient Superfood. Summertown, TN: Alive, 2014. Print. Coates, Wayne, and Stephanie Pedersen. Chia: The Complete Guide to the Ultimate Superfood. New York: Sterling, 2012. Print. Hoffman, Janie. The Chia Cookbook: Inventive, delicious recipes featuring nature's superfood. Berkeley: Ten Speed Press, 2014. Print. Kitchen, MySeeds Chia Test. Chia Seed Remedies: Use these ancient seeds to: lose weight, balance blood sugar, feel energized, slow aging, decrease inflammation and more! New York, NY: Skyhorse Publishing, 2014. Print. "Chia Seeds, Chia Pet, Original Ch-Ch-Ch-Chia." Joseph Enterprises. N.p., n.d. Web. 15 Jan. 2017.

It’s that time of year again! No I’m not talking about the Holidays, but instead, the season of cold and flu! Yes, that lovely time of year where inevitably, most of us get sick. As the weather gets colder, our immune systems can take a hit. So, what are some ways we can help our immune systems stay strong? The foods we eat are one of the biggest tools we have to boosting our immune system function and keeping those pesky bugs away during any season.   Emphasize Whole, Unprocessed Foods If we want to reduce the likelihood of catching a cold it is really important that we eat healthy. This means eating a variety of vegetables, fruits, lean meats and good fats while reducing or eliminating processed foods. When you eat this way, you are eating a wide variety of phytonutrients, antioxidants, vitamins and minerals that will help you fight viruses and bacteria. Reduce Sugar Intake Sugar can actually hinder immune cells from attacking pathogens. That means that they are less effective at killing off germs and bacteria. If you feel like you are about to get sick or are already sick, try and reduce your intake of sugar, especially sugary drinks.   Increase Intake of Immune-Boosting Foods Garlic: One of the best natural antibiotics out there, especially potent against fungal infections. Garlic is also antiviral and antifungal due to its active ingredient allicin. It has the ability to kill viruses in the body and boost the body’s ability to kill pathogens by stimulating white blood cells into action. Raw Honey: This amazing nectar has a wide range of health benefits. Raw honey is antibacterial, antifungal and high in antioxidants. These three powerful benefits help fight off the bacteria, reduce damage to cells, and kick that cold to the curb. If you feel a sore throat coming on grab a spoonful of raw honey to eat. The raw honey will coat the throat and relieve symptoms. If you are looking to reduce a cough, pineapple juice can work wonders at relieving symptoms. Lemon: Can help stop the growth of pathogenic bacteria that can lead to infections in the body. It can also help reduce mucous production aiding coughs and sore throats. Finally, it is known to be high in Vitamin C. Vitamin C has been studied for its abilities to help boost the immune system. Ginger: Ginger is antimicrobial, which means it kills bacteria. It is also useful for upset stomachs, vomiting, dizziness, nausea and cold sweats. So, If you’re feeling chilly because of your cold, then look no further. Ginger boosts your body’s temperature helping you feel warmer. Make a ginger tea with squeezed lemon, raw honey and fresh ginger and you’ll be feeling better in no time. Greens: Greens are high in antioxidants which protect our bodies from oxidative stress that can lead to a weaker immune system. They also provide the body with a wide range of vitamins and minerals. In fact, dark leafy greens, such as kale and spinach, contain some of the highest levels of vitamin C. Finally, always remember to drink lots of water and rest, rest, rest! Sometimes getting sick is just our body’s way of saying ‘slow down’, relax and de-stress.

Although we often think of mental health issues as separate from the body, they’re very much linked Anemia, a condition caused by insufficient healthy red blood cells, seldom factors when we discuss anxiety — yet it should. The anxiety-anemia connection is so common, psychiatrists routinely check CBCs (complete blood counts) to rule out low hemoglobin when working with individuals suffering from depression and/or anxiety. Today I’ll address the relationship between the two, and what you can do to improve healthy red blood cell production. The Anxiety-Anemia Connection While anemia is not generally the cause of mental health issues, many symptoms of anemia may present as mental health-like in nature, including chronic fatigue, anxiety, depression, poor memory, difficulty concentrating, energy loss, chest palpitations, insomnia and/or restless sleep, and so on. B12 levels only slightly lower than normal can lead to a range of symptoms as benign as fatigue and as severe as mania or psychosis. Anxiety is a complex beast with many possible root causes. But as low blood cell production may exacerbate symptoms or lead to “false” moods, it’s worth ruling out in all cases. On the flip side, some individuals experience anxiety so severe that it may deplete pre-existing stores of essential vitamins and minerals, including iron and B12. This can lead to anemia and the worsening of symptoms. Though meditation, yoga, magnesium supplementation, essential oils, and other tools may be excellent for managing anxiety, it’s important to determine the root cause and bring the body’s systems into balance for optimal health. Fortunately, we can support healthy red blood cell production, great mood, and resilience to life’s stressors by eating nutrient-dense foods! How to Support Healthy Red Blood Cells Eat foods rich in Vitamin C such as cabbage or sauerkraut, citrus fruits, and broccoli to promote absorption of iron. Drink dandelion tea, which may help with iron absorption, or add dandelion greens to stews, soups, smoothies, and juices. Avoid consuming dairy or foods rich in calcium alongside iron, as these two minerals compete for absorption by the small intestine. Be mindful of coffee and black tea consumption, as they are known to interfere with iron absorption. Eat a variety of iron-rich foods, such as raw cacao, lentils, beans, leafy greens, responsibly-caught clams, and grass-fed red meat. Ideally, legumes should be soaked and sprouted for best results. Consume prebiotic and probiotic-rich foods daily to support healthy digestion, and/or take a high-quality supplement. Remember to chew food thoroughly. Eat foods rich in bioavailable vitamin B12, such as fermented foods, nori, nutritional yeast, responsibly-caught fish and shellfish, and pastured meats. While most algae is high in B12, it is considered a “pseudo” form and inactive in humans (chlorella is one possible exception.) Those who consume a predominantly plant-based diet are advised to supplement. Finally, be certain to rule out underlying health issues, such as autoimmune conditions like Celiac’s disease and pernicious anemia. For more information on the connection between mental and physical health, see our post on the connection between mental health and digestion. By Sarah Berneche, RHN Sarah is a Registered Holistic Nutritionist (RHN) and Team Member at Village Juicery. While working in corporate advertising, she discovered Sarah Britton’s popular site, My New Roots, and knew she’d found her purpose; she immediately enrolled in nutrition school. After struggling for many years with her own mental health, Sarah now helps adult women find balance and access brain nirvana through a focus on stress, anxiety, depression, and disordered eating habits.

Are Telomeres the Secret to Longevity? Written by Stephani Fenk, CNP You may have heard about research on the role of telomeres and their ability to slow down the aging process. Could it be true? These small caps on the end of our DNA are the secret to longevity? Today, I’m here to wade through the science on telomeres and give you some practical advice. Telomeres are found on the end of chromosomes, which are located in each of our cells and hold our DNA. To give you a visual of what they look like, you can think of the plastic ends on shoelaces. The caps act as protection so the ends of our individual chromosomes don’t fuse together and corrupt the DNA of the cell it belongs to. Without them, fusing of the chromosomes could potentially lead to cancer or cell death. As a part of our regular bodily processes, our cells continue to divide and replicate. Research has shown that as a cell divides the telomeres start to get shorter and shorter every time until they are gone. As a result, DNA can no longer be copied, the cell ages and can no longer replicate. Both older individuals and those that have disease have shorter telomeres. You can probably guess that the researchers’ next move was to determine how to extend the life of telomeres. If they found a way for the telomeres to stick around, the cell would never die. What they discovered was that our telomeres may not be the secret to longevity. It seems they are act as more of a clear biomarker for aging, similar to gray hair. However, there has been exciting links to the role of telomerase, an enzyme involved in production of telomeres, in detecting cancerous tumor growth. So, telomeres aren’t the key to staying young forever (sigh). To slow down the aging process, we’ll have to look at its other contributors. While there is no magical solution, research has clearly determined that the main causes of aging include oxidative stress and chronic inflammation in the body. So, how can you play a part in reducing aging? How do you reduce oxidative stress and limit inflammatory processes to be activated? For these, I can give you some concrete, practical tips: Antioxidants Foods high in antioxidants help fight free radicals, which are the key contributor to oxidative stress. Free radicals lead to inflammation if not neutralized by antioxidants. Reach for foods with bright colours, like berries and sweet potatoes, as they contain higher antioxidant content. High fiber foods/ Prebiotic Foods Foods high in fiber are a delicious meal for the microbes found in your gut. Those microbes are important regulators of the proper functioning of your immune system. Proper immune function means less activation of inflammatory cytokines in the body. Foods like, nuts, seeds and vegetables, are prebiotic foods that feed these important bacteria, so make sure to include them in your daily diet. Curcumin (Turmeric) Curcumin is found in the vibrant orange turmeric root. Curcumin is actually slightly toxic to us. As a result, when ingested it turns on anti-inflammatory genes and inhibits pro-inflammatory ones! Cook with turmeric by making a nice curry dish or juice it and shoot it back to reap its anti-inflammatory benefits. Stephani Fenk is a Holistic Nutritionist at Village Juicery, who is enthusiastically committed to making people feel good about their bodies and nutritional choices. When working in health care as an occupational therapist, she became more aware of the lack of prevention and over reliance on prescription medications. This is why she decided to pursue her passion of holistic health. Stephani’s goal as a nutritional practitioner is to inspire females to feel good about their bodies and make the most impact in treating clients with female health issues. Learn more about Stephani at stephanifenk.com.

Written by Tara Mansler “All disease begins in the gut” – Hippocrates Did you know that our digestion, our mood, our thought processes and our overall health can be traced back to a healthy and well-functioning gut? Our gut health is fundamental to our holistic well-being and is also known as our “second brain”. Not only is it responsible for supporting our digestive and immune systems, but our gut flora in our GI tract has the capability of affecting the nutrients we absorb, our hormones, our ability to eliminate and eliminate toxins, our mental health and much more. To put it simply, our GI health is determined by integrity of our gut and the quantity and types of bacteria that make up our microbiome in our gut. Ideally we would like to have a balance, and it is important to remember that what we eat and the way we live our lives has a tremendous effect on the makeup of our gut bacteria and the ratio of these little microbes. See our post on Probiotics for more on these important little guys! Some incredibly interesting research has been done on the gut-brain connection which has led to the understanding that our brain sends signals to our gut. This is why during times of stress we can “feel” this in our gut as GI symptoms. Further, another fascinating gut-brain connection, deals with serotonin. Just as serotonin is produced in the brain, it is also produced in our guts! In fact, the greatest concentration of serotonin is actually found in our intestines. Serotonin is involved in helping to control our moods, depression, aggression, appetite and digestion, sleep, memory and so much more. It has such an impact on of physical and mental health is is known as the “happy hormone”! So what can we do in order to revitalize our gut health for optimal physical and mental health? With some time and a bit of planning it is completely possible to balance your mind and body. Here are 3 ways to help improve the health of your gut-brain connection: The 4 R’s: Meeting with a holistic nutritionist is also a great way to learn more about gut health and its connection to the body. A holistic nutritionist can help you create a personalized and detailed gut healing protocol which will outline the 4 R’s: Removing problem foods from your diet, Replacing crucial digestive enzymes and HCL (stomach acid) which will allow you to easily digest and break down foods, Restoring balance to your gut flora, and Repairing and healing the gut lining by supporting it with nutrient-dense diet and supplementation. Starting a food journal will help you keep track of the foods that are making you feel great (and vice versa). A food journal is also a great way to start creating a more intimate relationship with your body as you become more in tune with how it feels and reacts to foods. Take a step away from the Standard American Diet (abbreviated as SAD for a reason!) and incorporating whole foods, organic produce, fresh juices and probiotic-rich foods. Fermented plant based foods such as sauerkraut, kimchi and tempeh are rich in probiotics, and foods containing Tryptophan (a precursor to serotonin) such as nuts & seeds, lentils, fish and eggs are a few options to include in your diet for promoting a happy gut. Maintaining gut health and nourishing your body is the greatest accomplishment of health as healing your gut will synergistically restore balance to your entire body mentally, physically and emotionally. Happiness really does start from within!   Tara Mansler is currently studying to be a Holistic Nutritionist. Her interest in nutrition began after facing a myriad of health issues that were greatly affecting her quality of life. After a lot of independent research, she began to understand the importance of nutrition and the interrelationship between our GI system and health issues. Her passion is gut health as she has been able to first hand see how it can affect our bodies for better and for worse. Every day she is thankful for her health and her choice to nourish and love her body for how far she has come in her journey for healing. Her wish is to help others achieve a balance of mind, body and spirit with a focus on how gut health plays a major role.

Written by Joelle Mintzberg, CNP When cleansing, we often focus on our food and drink consumption and the physical activity that we will commit to doing. But what about the emotional support we need? This is such a crucial addition to a successful cleanse because the best way to experience success with your reset program is to keep a positive outlook. Emotional support is a great place to start! Most of us know that nutrition and movement are important for health, but it is important to note that other factors, such as pleasure and emotional connection can also significantly influence physical well-being. Activities that are perceived as pleasurable release chemicals into our body, such as endorphins and oxytocin, that have positive health effects. For this reason, the best way to approach a reset program and to maximize the benefits is to ensure that you are emotionally supported. Emotions are one of the driving factors in getting on track with your health. Here are four ways to support yourself emotionally during a reset: Make the experience as pleasant as possible! Drink a lot of water, do light exercise, and spend time in nature. These things may seem small but are so important; don't overlook them! Remember to give your body rest when it needs it. If you're going through a major diet change, make sure you eat enough. You will become irritable if you're hungry, and that doesn’t contribute to a release of toxins – it just adds to them! Have support and prepare the people in your life ahead of time. They are often the ones who could bring on the release of emotion. They don't cause the emotion per se, but they can certainly provoke it. Take a break! Let go of anything stressful that you don’t have to do – at least for a day or two. Cultivate more compassion for yourself. Ultimately the process of emotional detoxification is about being more compassionate and kind to your body. Know that it is easy to be compassionate when a person or animal is suffering, but much harder to do so for yourself. So, start by treating yourself as you would your best friend. Indulge. Listen. Go shopping. Make a favourite meal. Read a book. Cuddle in bed all day. Become your own BFF. Joelle Mintzberg is a Nutritionist at Village Juicery and is a certified Eating Psychology Coach. She focuses on improving emotional and stress eating and works with clients to recognize that lifestyle habits and emotional concerns both play a crucial role in the foods that we choose to eat and the impact that it has on our daily performance, overall health and well being. You can connect with Joelle on Instagram: @joellemintzberg

Written by Stephani Fenkanyn Remember Goldilocks who visited the three bears? Turns out our bodies have something in common with that blond, mischievous, little girl who entered the bears’ home looking for something just right! Like her, our body loves when our hormone levels are “just right”. Not too low, not too high, but that just right amount, to help keep everything else in check. The human body is programmed to maintain homeostasis, or otherwise described as ‘internal balance’. Hormones play an integral role in maintaining this balance by responding to direction and acting as messengers throughout the body to signal a response. These instructions act to control functions such as your mood, energy level, weight, growth, digestion and sexual function. For instance, thyroid hormone is essential in keeping our internal thermometer set at its normal level and keeping energy production revving in our cells. These magical messengers keep on giving to keep us functioning optimally, yet we really don’t appreciate them fully until they aren’t balanced. Our body functions as a whole and the endocrine system releases many different hormones. Because of this, it can be said that it works with every other system in the body. So, when one hormone goes rogue, it is unlikely that only one system will pay the price. In fact, the whole body will. Our body is pretty amazing at keeping things in check when we take care of it. The love you put in pays off when it comes to hormones. Here are simple things you can do to help support the endocrine system and reward it for all the over-time it puts in! 1. Get enough sleep Getting in 7-9 restful, hours a night will help with hormonal balance. During sleep your body is able to reestablish normal levels and release more messengers. In particular, human growth hormone, also known as the youth hormone, is released during sleep, when you’re least responsive to external stimuli. The stress hormone cortisol, should be at its lowest in the evening. One study found that it decreased much less in the evening in those that were sleep deprived! 2. Clean up your diet I bet you knew this one was coming. Our hormones respond best to a clean diet void of refined sugar & wheat, allergens and stimulants that would just get in the way. Another tip to help those hormones work in harmony is to add more cruciferous veggies, like kale and cauliflower, to your diet. These brassica family plants contain indole-3-carbinol. It’s action acts to bind with excess estrogen so it can be flushed from the system. 3. Limit toxins in your food environment You may have heard the term “hormone disruptors”. This refers to toxins that interfere with the proper release and functioning of hormones. One of these includes parabens that are found in cosmetic products like shampoo. Bisphenol A, commonly known as BPA, is found in plastic containers and bottles and is another toxin to the endocrine system that acts as an estrogen-mimicker. Buying organic or thoroughly washing your produce to limit ingestion of hormone-disrupting pesticides and herbicides is also highly recommended. Stephani Fenkanyn is a Holistic Nutritionist at Village Juicery, who is enthusiastically committed to making people feel good about their bodies and nutritional choices. When working in health care as an occupational therapist, she became more aware of the lack of prevention and over reliance on prescription medications. This is why she decided to pursue her passion of holistic health. Stephani hopes to make the most impact in treating women with female and sexual health issues and hormonal health imbalances.

Written by Stephani Fenkanyn Stress. We live with it. Some dread it. When it comes to stress and the way our over-stimulated, fast-paced lifestyles look like today, avoiding it isn't always an option. So, what can we do about it? How can we manage it? Realizing stress is unavoidable and perceiving it from a less negative point of view is the first step. Knowing what your body needs to thrive in the midst of the storm is the second. Here are some simple stress management tools for our busy lives: 1. Nourish The Body and Wake Up Your Consciousness What goes on your plate has a huge impact on your stress response. Hormones involved in the stress response like cortisol and insulin, are very sensitive to diet choices. Ingesting the right foods can aid greatly in balancing blood sugar, restoring hormonal balance and reducing the damaging effects of stress. Furthermore, your adrenal glands, also called the stress organs, need the support of good quality nutrients. These nutrients are easily depleted by refined sugars, caffeine and alcohol. Prepare your body for success in balancing stressors by eliminating these foods and replacing them nutrient dense ones like: Clean proteins like eggs and legumes Healthy fats like chia seeds, coconut oil and olive oil Leafy, dark greens Cruciferous vegetables Berries Non gluten grains like quinoa, brown rice and buckwheat I also suggest that in times of high stress, make sure you are getting enough key nutrients: B-complex vitamins through sources like almonds, avocados and oatmeal Omega 3 fatty acids, through sources such as nuts and seeds, salmon and sardines Magnesium by eating foods like dark-leafy vegetables, pumpkin seeds and sea vegetables. 2. Stay Attuned To Your Body Prevention of the negative effects of stress begins with attention. When stress becomes a large monster that has taken over and you can’t control, this is when symptoms arise such as fatigue, insomnia, aches and pains, weight gain, illness, and to a more severe extent, burnout. However, it does not have to get this far! Noticing the signs that your stress threshold is nearing its peak by being attuned to your body allows you to put preventative measures into action. Simply having this information tells your brain to perceive the stressor as less catastrophic and more manageable. In fact, research supports the powerful role that perception and attitude play in the management of stress and consequently, the impact on our overall health. 3. Support The Soul and Achieve Greater Awareness Staying attuned to the body is much easier when you are supporting it through soul nourishing activities. Getting adequate sleep, writing in a journal, spending quality time with loved ones and getting in a walk or workout are all activities that nourish the soul, help you stay balanced and keep your awareness active. One simple exercise to increase awareness is conscious breathing. Our lives are busy, but this is one thing you can fit in. Start a mental mantra by repeating “Inhale” when you take a breathe in and “Exhale” when breathing out. Try doing this in a quiet space for 1 minute, daily. Look at that, you’ve started a meditation practice! Meditation can seem daunting and many people feel like they are doing it wrong when their mind wanders. Don’t be so hard on yourself! The mental action of bringing your mind back to focus is meditative in itself! With time, those neural pathways become strengthened and your mind will have a stronger affinity for perceiving stress as manageable. This awareness will continue to extend to all areas of your life. Stephani Fenkanyn is a Holistic Nutritionist at Village Juicery, who is enthusiastically committed to making people feel good about their bodies and nutritional choices. She has a strong background in health sciences including a Bachelor of Human Kinetics and a Masters of Science in Occupational Therapy. When working in health care as a therapist, she became more aware of the lack of prevention and over reliance on prescription medications. This is when she decided to pursue her passion of holistic health. Stephani hopes to make the most impact in treating women with female and sexual health issues and hormonal health imbalances. You can connect with her on Twitter and Instagram:@stephanifenk or on Facebook: facebook.com/stephanifenk

Congratulations! You did it! Give yourself a nice pat on the back. At the final Reset phase, you’ve overcome the hardest part of the program and you’re on the home stretch to officially reshaping your future and contributing to a better you. What to expectAt this stage of your detoxification process, you may feel much lighter, find yourself waking up earlier, be more productive and definitely ready to get back into the swing of things. You might also experience a mental appreciation for actual whole foods, an understanding of your most desirable cravings (i.e. why you have been craving specific items) and a connection to your body for going through the elimination-stage symptoms. All of these are a great way to start putting everything into perspective. Day one: Getting back into whole foodsOn your first reset day, slowly weaning yourself back on to solid foods is key. With the main focus on whole foods, your breakfast and lunch should be light and easy to digest, such as fruits, salads and smoothies. By mid-afternoon, you should have a light raw snack (a banana, apple or an avocado). Dinner should be consumed early (around 5 or 6 pm), and also be extremely light, such as steamed vegetables or a warm vegetable puree. Just remember to keep it light and simple. Less is more. Day two: Re-introduce gluten-free grainsOn the second day, you can bring grains, such as quinoa, millet or brown rice back into your diet. Including fermented foods such as kimchi, miso and sauerkraut are also a good idea. Things to avoid would be hard digestible foodstuffs, such as wheat, dairy or meat. Day three: Add in proteinsOn the third day, you can re-introduce proteins, such as chicken, eggs, fish, beans, nuts and seeds. If coffee or caffeinated tea was a part of your regular routine, you can slowly introduce them after a few days. Remember that the Reset Program was a way for you to rid your body of toxins and adding in caffeine may put your system into shock and undo any beneficial detoxifying effects you experienced over the course of the program.Welcome change around youBecause of the physical and mental clarity you’ll be experiencing, it’s also natural at this time to make some changes to your physical environment. Improve your indoor air qualityWhen we think of poor air quality we automatically assume it’s coming from the outside world with pollution, smog and good ol’ TTC buses. It turns out that indoor air is 10 times more polluted than our outdoor environment. The information about indoor toxicity can be overwhelming, but there is a very simple solution: open your windows! Let the fresh air trickle in while you’re at home so you can ventilate stale air out. This decreases mould and VOCs (volatile organic compounds). Another great solution is to add plants to your everyday life; some of the best plants for air purification are: Boston fern (to help to remove formaldehyde) Any palm trees such as Dwarf Date palm, Bamboo palm or Lady palm (to filter out benzene and trichloroethylene) Peace Lily (to remove VOCs and humidify your air) There are many benefits of improving your indoor air quality, including: Strengthening of the immune system (fewer acute illnesses, improved work performance, better sleep and healthier skin. Feel the earthMentally welcome change by grounding yourself and getting outside. As it gets warmer, you will notice your body wanting more and more sunlight (yay, vitamin D!). Hitting a nearby park or going for a stroll in your neighbourhood are simple ways to contribute positively to your mental state. Take your shoes off, sink your feet into the ground and take a minute to connect with Mother Nature. Whether this was your first detoxification process or your hundredth, it’s important to embrace the changes to your mind and body as well as feel the spiritual connection between yourself and nature. After all, you deserve it. About the authorCara Cipolla is a nutritionist at Village Juicery and is currently finishing her studies at The Institute of Holistic Nutrition. Cara focuses on the mind, body, spirit connection with an environmental approach.

During the elimination phase of the reset program, your body is going through the process of detoxing and releasing toxins out of your body. But what exactly happens at this phase? Why do we detox? Where do the toxins go? These are all good questions you may be asking yourself right now as you begin your journey to a new start, and a lifestyle change that can improve your overall health open your eyes to how healthy your body can really be. What is a toxin? I hear they’re everywhere! Let’s start with what a toxin really is. A toxin is any substance that causes harm to the body, mind, and/or spirit. If our organs are armed to deal with these invaders, specific organs and or systems can become backlogged with the process of removing these toxins. Think of it like this: When a river is able to run naturally, it causes no issues. However, once a dam is built the water begins to slow down. The slowing down process is much like the backup of stored toxins unable to freely be dealt with by the body and eliminated in a timely manner. This causes inflammation in the body that can result in a wide variety of health problems and pre-disposition to disease. Toxins or free radicals often get lodged in places such as the brain, organs, and adipose tissue (our stored fat). When we do a detox program, we must ensure that our organs and colon are in optimal conditions to deal with the rapid release of free radicals into our system and begin the removal process. Why do we need to detox? Don’t we detox naturally? To some extent, the body is always detoxing (i.e. through regular bowel movements). It is constantly striving to keep us in a state of homoeostasis — a balance from the outside world with our inside world. The role of our organs is to nurture us with nature, using our food to not only nourish us, but protect and heal us when required to do so. But taking a reset program like Village Juicery’s is different. Detoxing, when done with that exact purpose in mind, is done with a clear mindset and one of determination that this will be a moment for ourselves. Taking the time to reset connects our mind and body, and through this, we aim to create a higher understanding of our own bodies and what we can achieve with them. Where do toxins go once they get released? Depending on your overall health and where the toxins are accumulated in your body, the release of these toxins from their lodgings can cause detox side effects. For proper release of toxins, we must ensure that the liver is in good health to deal with the stabilization of these free radicals, turning them into stable metabolites. From here they would pass through the pancreas on their way to the kidneys, while having some help from the gallbladder along the way. There are two pathways that they can then be excreted through the body, one being the kidneys and through urination; the other through the intestines and colon, which is then removed through feces. If our colons and intestines are all backed up from a poor diet of processed foods and one that does not promote optimal health, there is a good chance that some of these stable metabolites could get stuck, and once stuck, can fester into more free radicals that get absorbed back into the blood stream and are then free to travel to their new resting spot in the body. On the flip side, someone can be eating a clean, nutrient dense diet but may have a blockage in the intestines or colon, not allowing for the absorption of these vitamins and minerals and therefore not allow them to do their job protecting and nourishing us. This is why it is so important to have a cleansing and healing process when the seasons change (spring and fall). It is no coincidence that people get the flu and colds during these seasons, as it is the accumulation of stored toxins in their bodies and the overwhelming inability to cope with them. There will be signs of detoxing once you undertake this cleansing period of your body. For some, it may include sluggishness, tiredness, experiences of headaches, soreness, swelling, constipation or dizziness. These are all very common for the first three days (and for some people, this can last longer). They are positive signs, however, that your body is now recognizing these invaders and is undergoing a serious of immune responses in order to combat and remove them. A few quick tips for easing through this transition period: Probiotics and EFAs (essential fatty acids) are good bacteria that will aide the gut and the intestines in the removal process. EFAs help the brain combat the free radicals as well as line all of our organs and colon with a protective layer of lubrication to ease the process along. I’ve done my cleanse! I can go back to my old ways right? The short answer is no! The post cleanse should also be a time of nourishment and a time to truly feel the benefits of allowing the body to heal, rest, and reset. A gradual re-introduction of healthy vegetables and fruits is ideal, and eventually lead to whole grains, and down the line, the ability to consume meat and dairy with as minimal consequence as possible. Healthy fats and oils will be reintroduced and the continuation of protecting our good gut flora with probiotics, herbs, spices, and roots, nuts and seeds along with our EFAs, vitamins and minerals will keep the body in optimal health moving forward. Listen to your body, engage with it, accept it and love it. The body-mind-spirit connection is very important for ourselves as well as the way we view each other and what kind of impact we can have on one another with positive intentions. About the author Matt Daley is a holistic nutritionist with Village Juicery and is completing his studies at the Canadian School of Natural Nutrition.

When most people think of a cleanse, they think of a dramatic juice-only diet for several days and not a pause on their regular life. At Village Juicery, we believe in a more gradual approach to resetting that allows your body to adapt to new healthy habits and make some mindful changes to your lifestyle. From the nutritionist point of view, entering or exiting a juice fast without proper preparation can send your body into shock and inadvertently introduce more toxins, which is counterproductive to the investment you are making in yourself. The prepare stage of our reset program has two key objectives. First, you want to wean yourself off of the foods that contain the toxins you are trying to get rid of and slow down the digestive process (such as meat, dairy, wheat and processed foods). Secondly, you want to begin eliminating cooked foods altogether in order to help your body adapt to a 100% juice-based elimination phase. This raw diet needs to contain nutrient-dense foods that will give your body the heads up it needs to prepare for the toxin removal process. It’s important during this time to stick to organic produce as much as possible as you want to make sure you’re not adding any more toxicity to your body. The average person should allow a minimum of two days to dedicate to this phase, so it is appropriately prepared for elimination. During preparation, you can eat as many raw meals as you like, as long as they are filled with whole, organic produce. Often, people will also lightly steam their vegetables, which will make the process easier from a diet perspective and still prepare your body effectively. It is common to feel hungry at this stage, so it’s best to keep raw snacks on hand, such as carrots, celery sticks, apples, bananas, nuts and seeds to help curb those hunger pains while staying on track. The best way to prepare for this phase is to plan your meals and snacks in advance, which ensures you are successful in whatever you are looking to accomplish. Keep in mind that raw foods can be diverse and delicious and your options are almost endless. See below for some of my favourite raw food recipes. Remember that positive thinking goes a long way. You have made the decision to prioritize yourself and your body during this reset program. You have it in you to be the absolute best that you can be and we are here to help and support you every step of the way. Raw food wrapsIngredients:Organic seaweed papersCarrots juliennedCucumber juliennedSpinachRed pepper juliennedRed cabbage, steamedCashews, broken into smaller piecesLemonSauce: tahini and miso paste and a touch of water** bonus ingredient for added microenzymes: sprouts! To prepare:Cut the vegetables into thin strips to allow them to be easily rolled into the seaweed wrap. Use however much of any of the above vegetables listed, just remember that they need to fit into the wrap!Mix the sauce to taste (an equal ratio of tahini and miso with a touch of water usually works best)Place the seaweed wrap in front of you in a diamond shape.Place the carrots, red pepper, cucumber, spinach and steamed cabbage into the wrap in a vertical position. Top the veggies with the sauce, as much or as little as you like. Add a sprinkle of crushed cashews for crunch and sprouts for taste and added nutrients. Finish off with a spritz of lemon (or lime if that’s all you have).Wet the edges of the seaweed paper lightly so the edges will stick together. Roll the bottom part of the seaweed wrap over the toppings, then the left and right over top one another. Zucchini pastaIf you have a spiralizer, this recipe is a breeze! You can also slice the zucchini into thinly cut julienned strips and eat the pasta raw that way too. Ingredients:One or two full zucchinisCherry tomatoesCold-pressed olive oilFresh basilSea saltBlack pepperSpinach1 clove garlicRed onion**optional: crushed walnuts or almonds To prepare:Spiralize or cut your raw zucchini as the base ‘noodle’ for the pasta.Cut your cherry tomatoes in halves and cut the basil into strips. Toss the cherry tomato, basil, about 1/3 a cup of cold-pressed olive oil, garlic (chopped in small pieces),1 teaspoon of sea salt and a dash of  a pepper in a bowl.Stir ingredients together so they are well blended but not too squashed.Let the ingredients marinade for about 10-15 minutes in the fridge.Once the sauce has finished being marinated, add to the noodles and mix together well.Add in the fresh spinach and red onion (to taste and finely chopped), mix them in.If you have chosen to add the crushed nuts, add them now (they will add a nice crunch).At the end, drizzle lightly with a touch more olive oil and a sprinkle of sea salt. Maca/Cacao Energy ballsThese are great for when you are on the go and need to satiate some serious mid-day hunger pains. Ingredients:2 tablespoon cacao powder1 tablespoon maca powderOrganic shredded coconut1/2 cup walnuts1/4 cup sunflower seeds3/4 cup Mehdjool dates (take seeds out)Pinch of sea salt1 teaspoon cinnamonPinch of nutmeg1 tablespoon melted coconut oil To prepare:Blend walnuts, sunflower seeds and sea salt in food processor or blender until it looks like sand. Blend the rest of the ingredients in until the mixture thickens, slowly add water if mixture seems too thick, but don’t overdue it!The mixture should be sticky between the fingers and roll nicely into golf-ball sized balls.Roll mixture into balls, place on a tray and store in the fridge. About the AuthorMarieke Nassara is a holistic nutritionist at Village Juicery and owner of Green Bean Wellness. She is currently completing her studies at the Institute of Holistic Nutrition. Marieke is an advocate for using whole, organic foods as the groundwork for your health and truly believes in the power of juicing daily. To learn more about our 100% personalized Reset Programs, visit our blog, e-mail or call our store at 647.344.0540.

By Jessica Lancaster High Pressure Pasteurization (HPP) is a technology that inactivates bacteria in juice without introducing heat or chemicals. Once juice is packaged in plastic, 80,000 lbs of pressure is applied to it in water chambers. This pressure is equivalent to 6x the pressure at the bottom of the deepest ocean and extends the product’s shelf life by tenfold, allowing many juice companies to expand distribution of their “raw” juices nationwide.  We believe that true raw juice has a living energy that is integral to our product. We recognize there is an overwhelming amount of conflicting research on HPP and we have committed to never HPP our juices for the following reasons: Product compromises HPP effectively destroys pathogens such as E. coli without heat, however, the process requires an acidic pH to be effective. Studies have shown that a pH 4.5 or lower is required to inactivate these microbes. While HPP may maintain nutrients and enzymes, it does not work on deep green alkaline juices that have a pH of 7 or greater. We believe that deep green juices are vital to alkalize the body and support optimal health. We would never compromise our product in favour of processing methods! Mixed evidence Research highlights conflicting evidence on whether HPP’d juice has more or less vitamins and nutrients. Some scientists claim nutritional content will be very similar before and after HPP treatment. However, when evaluated microscopically, there is evidence of changes in cell structures. It has been confirmed that HPP can disrupt ionic bonds, and therefore denatures the proteins in fruits and vegetables. The HPP process also doesn’t differentiate between disease-causing and beneficial bacteria, which means we lose a lot of the important bacteria we need for proper digestion. Also, some studies have found no significant losses in vitamin C, while others have observed an 8% loss. Then there are studies that claim HPP doubles the level of antioxidants in fruit whereas others observed a decrease in antioxidants. Information on the pressure stability of vitamins such as B3, B12, Vitamin A, D, E, and K are still limited. With the overwhelming amount of conflicting evidence, we believe it is best to stick to raw 100% organic unprocessed juice, with nutrients intact and beneficial bacteria guaranteed by nature. Conflicting values We believe HPP takes the living raw energy out of food and presents it as fake fresh. We have taken steps to develop our supply chain, and are committed to delivering bakery-fresh cold-pressed juice, handcrafting maximum bioavailable nutrition and beneficial flora. We are at the food terminal every morning hand picking the finest 100% organic produce while supporting local farmers. We cold press daily in recycled glass bottles – which wouldn’t be possible with HPP. While HPP is an alternative to thermal pasteurization, we cannot stand behind it. We’ve done our research and we’ll stick with making raw juice the way nature intended. It’s that simple.