Tag: organic

7 Reasons Why Apple Cider Vinegar Needs To Be In Your Daily Routine

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A glass of raw unfiltered apple cider vinegar with "mother".

Apple Cider Vinegar (ACV) has been a part of my daily routine for a few months now and I know Sam loves recommending this gem to many of her clients as well. I originally started consuming apple cider vinegar to help with my candida and then soon learnt the several other health benefits. 

Here are 7 reasons YOU need to start incorporating Apple Cider Vinegar into your daily routine:

  1. Eliminates Candida – For anyone who has experienced or is experiencing candida- like symptoms, you know it’s not pleasant. Symptoms of poor memory, brain fog, fatigue, irritability and intense sugar cravings are not fun. You need to be consuming foods that are going to help eliminate these symptoms so you can feel your optimal best. The naturally occurring enzymes in apple cider vinegar actually help flush the overgrowth of yeasts from your body making it an ideal candida eliminating ‘supplement.’ 
  1. Reduces Congestion and Stuffy Nose – Apple cider vinegar thins mucus and helps break up any congestion. So next time you have a stuffy nose, try taking apple cider vinegar repeatedly throughout the day to help loosen the mucus. 1-2 teaspoons in warm water throughout the day should do the trick. 
  1. Improves Digestion – Consume a tablespoon of apple cider vinegar and water before a meal to help aid in digestion and breakdown food. It stimulates the digestive juices and get’s everything flowing the way it should.
  1. Improves Low Stomach Acid – In today’s world this is a bigger problem than we think. So many people have low stomach acid that studies suggest up to 90% of people suffer from this in North America, which means they are having serious issues with constipation and indigestion. As we age, our stomach acid naturally decreases causing issues with digestion. Top that with the high consumption of dairy products, low quality meat, processed foods, nicotine exposure, antibiotic usage, drinking chlorinated water and stress and you’ve got yourself an impaired digestive nightmare! Apple Cider Vinegar helps correct low stomach acid problems, so drink up.
  1. Boosts the Immune System – Apple cider vinegar has a component called malic acid, which is anti viral. Consuming it regularly is going to boost the immune system, therefore reducing your chances of catching a cold. Improving the friendly bacteria in your gut through continuous usage of ACV also increases the body’s immune function. 
  1. Beautiful Skin – Apple cider vinegar helps balance the skins pH. We tend to be more on the acidic side due to environmental pollutions, consumption of low quality dairy and meat, chemical exposure etc., so it is important to incorporate alkalinizing foods into your diet, ACV being one of them! 
  1. The Liver Loves it – Think detox! The liver simply loves apple cider vinegar and the liver has huge responsibilities in the body. Its job is to practically filter out all of the toxins and waste products from the blood. That’s a big job when we come in contact with the high amount of toxins in any given day. We can give our liver a bit of loving help by consuming apple cider vinegar, which will help cleanse the liver and enhance the detoxification process.

Apple Cider Vinegar should be diluted in a ’10 to 1 ratio’ (10 part water and 1 part vinegar). It is important to use raw, organic, unpasteurized apple cider vinegar with the “mother” to receive the full benefits that this vinegar has to offer. We love and trust the Omega Nutrition Brand, Bragg’s and Eden Organic which you can find at any health food store. 

Stephanie xo

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7 Health Benefits of African Superfruit Baobab

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Here at Holistic Wellness we believe in always adding in a variety of foods and switching things up on a regular basis! So, I was shopping the other day and was looking for a new superfood to try out… something packed with a ton of nutritional benefits and easy enough to throw into my morning smoothie.  

I came across this superfruit called Baobab. A bit of a funny name, but besides the funny name I thought I’d do a bit of research on this African super fruit.

I have travelled to Africa and have a special place in my heart for this divine country!  I soon learned the Baobab is one of Africa’s most recognizable trees and this is where the baobab fruit grows. These trees are around 200-500 years old (some even reported of being 1000 years old!) and are often referred to as the “Ancient Tree of Life.” 

From my research, I discovered 7 health benefits of this magical little fruit:

  1. 6 times more potassium than a banana.
  2. One of the highest antioxidant levels than any fruit in the world- more than goji berries!
  3. Source of prebiotics promoting growth of healthy bacteria in the gut.
  4. Contains 14 essential vitamins and minerals.
  5. High in Vitamin C, Magnesium, Manganese, B1, B2, B3, B6, Iron and amino acids.
  6. Excellent source of dietary fibre.
  7. Contains twice as much calcium as milk.

Baobab3

Not sure how to use this superfruit?

I bought it as an organic fruit pulp powder. This makes it super easy to add into smoothies, juices, salads, dressings, yogurts, ice cream or cereal. Sprinkle it in and voila, this superfruit will help protect against free-radical damage, boost the immune system, balance mood, increase energy, stress and help achieve healthy glowing skin. The powder also has a lovely sweet flavor to it, which makes a great addition to any of your smoothies, juices or dressings.  

A few questions to consider when purchasing the Baobab fruit pulp powder:

◦   Is it certified organic?

◦   Is it certified fair trade?

◦   Has it been heated or sprayed during the drying process?

◦   Has it been dehydrated naturally?

◦   Is there any added ingredients (especially sugar!)?

◦   Are there any fillers added?

◦   Is it packaged in its most purest and raw form?

◦   Has it been sustainably harvested?

◦   Has it been ethically produced?

Superfoods are packed with super high nutritional content, and adding several superfoods into your diet can contribute in improving your overall health and wellness.  

Now, go get your superfruit on!

 

Stephanie xo

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Matcha Obsessed! Green Matcha Iced Tea

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Within the last 8 months or so I have been absolutely matcha obsessed!

My matcha green tea has been a part of my daily ritual for a while now and I have been enjoying every sip along the way, guilt free (even if it’s been breaking the moderation “rule”).

Earlier this year I learned that I have a severe sensitivity to black tea… yes black tea… coming from the girl who’d drink at least one chai a day you can imagine this was not good news. I had to stop drinking black tea and find a much healthier alternative. I drink a ton of herbal teas (which are great and alkalizing for the body) however, I needed another substitute. Most recently the matcha green tea has been my go-to drink of choice and it’s been doing just the trick!

If you are wondering what matcha is, it’s a fine green tea powder originating from the Japanese culture. We all know the benefits of regular green tea so does matcha green tea top it? Let’s find out:

The 3 Main Health Benefits 

 1. Antioxidants

Matcha green tea actually has three times the amount of antioxidants than regular green tea. Wowzers! This is mostly due to the fact the entire leaf is ingested opposed to the steeped tea leaves alone, which means higher amounts of the good “stuff”. Also, I love that it comes in powdered form because I don’t have to worry about the hidden chemicals used on the tea bags, like chlorine. 

2. Catechins

Matcha green tea has catechins, which are forms of antioxidants called epigallocatechin gallate (EGCg). These EGCg’s are antioxidants known for their cancer fighting properties.

3. L-Theanine

Another factor is the high amount of L-theanine present in matcha green tea, which has been shown to relieve stress and increase mental alertness. L-theanine produces dopamine and serotonin- our feel good hormones! This could be why I am so addicted to this satisfying drink!

How to Enjoy it

I love matcha green tea lattes with almond milk, but you can also enjoy this health filled powder with hot water, by adding it into your smoothies or by baking with it. I have made some delightful green tea matcha cookies! The options are limitless…

For a cool down drink this summer, try a matcha green tea over ice!  

Green Matcha Iced Tea
Serves 1
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Total Time
5 min
Total Time
5 min
Ingredients
  1. 1 tsp Green Tea Matcha Powder (more or less depending on your preference)
  2. 2-3 cups spring water
  3. 1 tsp raw honey (optional, stevia or coconut sugar work too)
  4. Ice
Instructions
  1. Pour 1 tsp. of matcha powder into a bowl.
  2. Fill the bowl up with water.
  3. Whisk the powder and water mixture until all the clumps have dissolved.
  4. Keep it sugar free or add in a teaspoon of honey for a sweeter taste and continue to whisk.
  5. Fill a cup with ice and pour the matcha mixture into cup. More water can be added if needed.
  6. Viola! All done!
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Where can I find it?

This increasing popular ingredient has become much more widely available. There are a ton of brands out there now making matcha. A few brands I am familiar with that I would definitely recommend are DoMatcha, Pure Matcha and Eden. Go to the tea aisle in any health food store and you’ll see several matcha green tea options. Many Asian grocers also carry the tea and typically at a cheaper price.

 What about quality?

Good quality matcha is bright spring green in color. The brighter the green indicates the higher antioxidant levels and usually a much better flavor as well. Some of the brands out there add in cane sugar to sweeten it and sometimes even flavouring. Stay away from those ones and go with the purest organic matcha you can find.

 Now, go get your matcha on!

Stephanie xo

 

 

 

 

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Holiday Chocolate Bark with Almonds, Goji Berries and Crispy Rice

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Chocolate!

Did I say the magic word?

I think it’s safe to say that this time of year, a little extra chocolate gets consumed. Lot’s of baking is going on in my house for sure, and I’m definitely taste testing everything!

Sooo….if you’re gonna get to baking or making some chocolate bark, why not healthify it?

That’s just what I did with this recipe!

I added in some healthy fats and protein from almonds, some potent antioxidants and minerals from goji berries, and just for some extra crunch, I used a gluten free crispy rice cereal.

And let’s not forget about the actual chocolate! I highly suggest you purchase organic chocolate. You can even take it a step further and get organic RAW chocolate. Good quality chocolate will make all the difference in your bark!

So let’s get to the recipe!

Image

Ingredients:
2 bags of organic dark chocolate chips (you could also use 2 bags of Enjoy Life dairy free chocolate chips)
1/4 cup of raw almonds, chopped
1/4 cup goji berries, roughly chopped
1/4 cup gluten-free crisp brown rice cereal
Pinch of fine ground sea salt

Directions:

Prepare a baking dish with parchment paper and set aside. In a double boiler, melt chocolate over low heat. Add in 1 cup of chocolate chips at a time. Constantly stir the chocolate so it doesn’t burn and stick to the pot. Once chocolate is melted, add in all your ingredients and give your chocolate a nice stir to incorporate all ingredients. Slowly pour you chocolate into your baking dish. You may want to spread it out or flatten slightly. Transfer to the fridge and let site for about an hour, or until completely solid. Once bark is completely solid, you can break it up into pieces and store in an airtight container in your fridge. It will last for weeks! Unless of course you eat it all! 🙂

Enjoy!

To Your Health & Abundance,
Samantha 🙂

 

 

 

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Cheesy, Gooey, Delicious Gluten Free Mac n’ Cheese for Meatless Monday

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I love the food network! If you’re a foodie like me I’m sure you love it too! The other day I caught an episode of Eat St; a show dedicated to fun and hip food trucks preparing out of this world food, like Mac Genie. A food truck serving up unique mac n’ cheese dishes that everyone swoons to during their lunch hour in Indianapolis! So being the nutritionista that I am, I had to find a way to healthify the mac n cheese! I’ve managed to healthify this dish before, serving it up with creamy butternut squash, recipe here. But this time, I wanted a quick version. A stove top version! So here it is, a cheesy gooey mac n’cheese that is quick to prepare and will have your whole family asking for seconds!

Nutritionista Rant – dairy is not a part of my daily ‘diet’ and it is truly a cheat for me. I must admit, I love cheese. I grew up eating cheese! But now, I have a hard time digesting it and so I eat it sparingly. When I do opt for cheese, I choose a top quality organic local cheese. I’m not a fan of vegan cheeses, as I’ve had some really bad reactions to most brands and I would much rather eat the real deal. I always take a digestive enzyme before eating cheese or ‘heavier’ meals to help breakdown carbs, fats and proteins and aid in digestion.

ImageMac n’ Cheese

Ingredients:

1 package (227g) gluten free macaroni from GoGo Quinoa, cooked al dente
1 cup unsweetened non dairy milk (organic soy, coconut or almond will work)
1 cup organic gruyere, shredded
1 cup organic cheddar, shredded
2 sprigs fresh thyme
1 Bay leaf
1/2 tsp smoked hot paprika
sea salt and pepper

Breadcrumb Topping

Ingredients:

1 cup gluten free breadcrumbs (or panko-not gluten free, or brown rice flakes pulsed in a food processor)
2 tbsp flat leaf parsley
3 garlic cloves
sea salt and pepper

Directions:

Add all breadcrumb toppings into a food processor. Pulse until combined. Set aside.

Cook pasta al dente (semifirm), approximately 10-12 mins. While pasta is cooking, heat milk on a stove top pan on low heat. Add in thyme and bay leaf, stirring frequently for 3-4 minutes. Add in additional spices, half the cheese and stir frequently until cheese is almost completely melted. Remove thyme and bay leaf. Once pasta is cooked, drain, rinse under cold water and pour into a baking dish (I used an 8×8 brownie pan as I did not have a small enough baking pan. It worked great! I oiled it up with olive oil to keep the pasta from sticking). Pour milk and cheese mixture over pasta. Top with remaining cheese and breadcrumbs and broil under low for approximately 5-6 minutes, or until browned and bubbly.

And there you have it! A simple, tasty and quick mac n’ cheese that is great served along side a mixed green salad.

Happy Meatless Monday!

Health & Abundance,
Samantha 🙂 xoxo

 

 

 

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