Healthy Lifestyle

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)

“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.

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.

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.

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.