Tag: stephanie morrison

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!
Holistic Wellness https://holisticwellness.ca/
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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5 Herbal Remedies to Help You Relax Before Bed

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I get it, you’re busy right?

From the various commitments and juggling in your daily life, sometimes relaxing before bed seems like an impossible option. I know for me, when I have multiple things on the go, I sometimes have those nights where I just can’t fall asleep because I am listing my to-do list for the next day. Sometimes we need a little bit of help to relax and I have just the remedies for you.

To avoid tossing and turning before falling asleep and training your body to relax before bedtime, you can use any of these 5 natural remedies to help you to sleep faster and to prompt your body and mind to relax while reducing your stress levels.

These are by far some of my favourites. Individuals may have unique reactions to these natural remedies listed, so my suggestion is to try out a couple and see which ones work for you.

  1. Chamomile – works wonders as a relaxant and as an added bonus it also helps with digestion too. I love it in tea form because its warming right before bed and it tastes absolutely delicious.
  1. Passionflower – reduces anxiety, nervousness, stress, calms the mind and improves sleep quality. All of that from one herb? Yep! You can buy this in tea form or as an extract. This is the perfect remedy for when you have had a busy stimulating day and can’t seem to shut your mind off! Pascoflair is by far one of the best herbal supplements on the market and contains 425mg of passionflower. From sleep, to restlessness, insomnia, mental stress and anxiety, Pascoflair is a natural remedy you can feel safe using and has been well studied. Click here to read more about it and order your bottle today. 
  1. Valerian – Known for its sedative qualities, valerian root is used as a sleep aid and helps the nervous system from being overwhelmed. This can be found in tea or extract form.
  1. Skullcap – Skullcap leaf is actually a member of the mint family. It’s an amazing treatment for headaches and it’s also great for calming nerves. It is used commonly to help treat insomnia. I love the brand Yogi Tea, they use skullcap in many of their ‘Rest & Relax’ teas.
  1. Ashwagandha – is what we call an “adaptogenic” herb, which means it works by supporting the adrenal glands by helping them better adapt to stress and increased stress hormones. This magical herb helps with sleep by relaxing the nervous system. You can find this in powder or tablet forms.

Aside from supplementation, it’s important to create a daily ritual before bed to help you wind down and clear your mind. We all know adequate rest is essential for health and wellbeing, so be sure to prepare your mind and body for the rest it needs. Try writing your to-do list down on paper, journaling, doing some breath work, some meditation or quick restorative stretches as a way to prepare your body for a good nights rest.

Happy Sleeping!

Stephanie (Holistic Wellness Contributor)

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Raspberry Banana Ice Cream

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It’s safe to say that summer has arrived despite the long delay! And when I think summer, I think icey treats! Who doesn’t love a nice big bowl of ice cream on a hot summer day? Since summer has now arrived, let’s enjoy this summer treat we have all loved since we were kids. As I am focusing on family nutrition, I love to create recipes I know would work for kids and families on a busy schedule. This is such an easy recipe and takes about 5 minutes to make!

Quality
Remember quality is key here, raspberries and bananas are heavily sprayed fruits, so buying organic from your grocery store or from a local farmers market is important. As stated on EWG’s (Environmental Working Group) site, raspberries were ranked 27th and bananas were ranked 32nd on pesticide residue levels.

Freezing
Frozen fruit is great to buy! Some companies use what’s called flash freezing where they pick the fruit at its peak ripeness and then freeze almost immediately. Check for packages that say ‘picked and flash frozen within 4 hours’ and make sure to check the ingredient label for any added sugars. Freezing that quickly after being picked will preserve and trap the nutrients at its most optimal level so your body can enjoy the benefits it needs and deserves.

The Benefits
What’s so good about raspberries and bananas anyways? Well, bananas are high in potassium as well as vitamin B6. Also, the vitamin C and manganese content found in bananas provide antioxidant protection against free-radical damage. Also, this delicious fruit is high in fibre! Raspberries include phytonutrients such as ellagic acid and flavonoids such as quercetin and kaempferol. They also contain anthocyanins, which give rasberries their deep red colour among countless other health benefits. 

Stephanie xo

Raspberry Banana Ice Cream
Serves 3
Healthy Homemade Ice Cream
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Total Time
5 min
Total Time
5 min
Ingredients
  1. 2 organic frozen bananas
  2. 1 cup of organic frozen raspberries
  3. 1 tbsp. maple syrup
  4. 1 tbsp. unrefined coconut oil
Instructions
  1. Throw all ingredients into a blender.
  2. Blend until smooth or desired texture is reached.
  3. Using an ice cream scoop, scoop three large servings of ice cream into a bowl.
  4. Sprinkle any desired toppings such as walnuts, almonds, pine nuts or cacao nibs (optional).
Notes
  1. I enjoyed my ice cream as is, without any added ingredients on top and it was delicious! However, feel free to add nuts in order to add some protein to complement the quality fat and fibre in this tasty little treat.
  2. Enjoy!
Holistic Wellness https://holisticwellness.ca/
References:
• The World’s Healthiest Foods, George Mateljan

• Environmental Working Group, Shopper’s Guide to Pesticides in Produce, http://www.ewg.org/foodnews/list.php#

 

 

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