The benefits of Matcha are endless. This drink has been a major staple in my diet for the past two years and I'm not sure where I would be without it. It is calming yet energizing at the same time. It uplifts and balances my mood. To be honest, I'm in love with Matcha.

If you are unsure what I am talking about, Matcha is a fine green tea powder originally from China. Powdered tea was used in Zen ceremonies dating back to the 7th century. Japanese monks visited China and invested in this industry to let the world know how amazing Matcha is to the human body.

My journey with green tea started in high school when I researched about it's beneficial qualities. Back then, I drank green tea because I thought it would help me lose weight, clear my skin and give me energy. No matter how many cups I drank a day, I'm not sure if I ever really reached those goals.

Then, I met Matcha. Creamy, delicate and soothing to the mind, body and soul. When researching today, one website states:
"-When you drink matcha you ingest the entire leaf and receive 100% of the nutrients of the leaf
-Matcha powdered green tea has 137 times more antioxidants than regularly brewed green tea.
-One cup of matcha = 10 cups of regularly brewed green tea in terms of nutritional content" (2019). 

When it comes to natural nutrition, you are always going to have those people who don't believe in it. No matter how many times I tell people to look at the science, they are not convinced. (They are the ones missing out).

Now, let's get into the benefits of Matcha powder:

1. It can be prepared hot, iced or put into your favourite meals. Lately, I have an iced Matcha every morning to fuel my body for teaching 2 fitness classes at 6 AM. During the colder months, sipping on it with honey is amazing. You can prepare it to however you're feeling that day.
2. It is relatively easy to find. Currently, I am getting my Matcha from T&T's Supermarket (an asian supermarket on the coast), so I am able to find ceremonial grade at the best price, straight from the original source without additives. (WATCH OUT: Many companies add sugar to their matcha powder...). When I am not in the city, I head to Natural Food Stores where it can be a bit more pricey but definitely worth the price.
3. It is rich in MANY vitamins and minerals such as Vitamin C, Selenium, Chromium, Zinc, Magnesium, Fiber, Chlorophyll and L-theanine.
4. ​The antioxidant count is endless. Antioxidants inhibit oxidation. Oxidation produces free radicals (cancer-causing agents) causing damage to our cells. Therefore, antioxidants can prevent and treat damaged cells. One of the main antioxidants found in Matcha and green tea is catechins, leading to wellbeing and balance within the body. (1 gram of Matcha has 105 grams of catechins).
5. L-theanine levels in matcha create that uplifted yet relaxed state. This amino acid, produces alpha waves (rather than beta) creating something known as relaxed alertness. Traditionally, used for monks during long meditation hours.
6. Boosts energy levels without nervousness. No matter how many times I try, I cannot drink coffee without getting that jittery, nervous feeling. Matcha has never made me feel that way. 
7. Can aid the immune system. From Matchamatcha.com, "It is believed that ECGg in green tea has the ability to increase the number of regulatory T cells which play an important process in immune function. This higher production of regulatory T cells results in the anti-inflammatory effects of matcha as well as its believed benefit of supercharging your immune system. (Oregon State University 2011)"
8. It is very high in Chlorophyll. Chlorophyll is what creates the green colour in plants. It is a powerful detoxifier to the body, getting rid of harmful chemicals and heavy metals. There are reasons your doctor tells you to eat your greens! I live by the statement, have at least one green thing a day. 
9. Green tea can increase thermogenesis in the body. And matcha does this times 10, helping you maintain or increase your metabolism.
10. Improves gastrointestinal health. Matcha is known to increase renal excretion. Having a cup of this goodness in the morning can really help you start your digestion off right for the day!

Here are some websites I used for the following information. I like it to always be backed up by science.
https://matchasource.com/health-benefits-of-matcha-tea/
https://www.matchamatcha.com/matcha-health-benefits/

Now that you know some of the wonderful benefits of this, I hope you try it out for yourself. 

​Here is my current morning recipe:

• 1 heaping scoop of Matcha powder
• 1 cup of cold water
• 1 cup of unsweetened plant milk (I prefer oat)
• ice cubes

Mix all ingredients in a mason jar, shake it up and you're good to go!
* I like to add Maca root, Ashgandwanda root, Mushroom blends and Spirulina to mine for extra health benefits.*
​
If you end up trying Matcha after reading this post, send me a photo of yours!

This is How To Flourish
Abby 

As most of you may already know, energy balls are an easy and delicious way to fuel your body throughout the day. I prefer to have mine for breakfast each morning or a snack later in the day. What some of you may not know is that classic energy balls can be full of excess fat and sugar. To make the best ones for your health and digestion, you must chose real, natural ingredients. 

If you don't know what energy balls are, they are a mixture of nut butter, honey, oats, nuts and seeds that are rolled up into a ball and chilled. THEY ARE DELICIOUS. & healthy.

Here is the recipe I used today. I didn't measure anything, just threw it all into a bowl. Really, you can take whatever ingredients you have in your cupboard to make a delicious snack. 

Ingredients:
Large Flake Oats
Peanut Butter
Honey
Pumpkin seeds
Hemp Seeds
Chia Seeds
​Sunflower Seeds
Cacao Nibs
Hemp Protein Powder
Fermented Vanilla Protein Powder
Matcha Powder
Flax Seeds
Raisins

Directions:
Put all ingredients into a bowl, add a few tablespoons of water and begin to mix. It is easiest to wet your hands and hand mix yourself to get the right consistency. Roll into balls and chill. 

I like to focus my cooking and baking on being simple. I wanted these ones to be green and full of vitamins and antioxidants. Some ideas of flavours to add are

• Shredded Coconut
• Cinnamon
• Cocoa
• Almond Butter

A great idea for buying your ingredients is brining your empty containers to Bulk Barn and loading up on nuts, seeds, chocolate, oats etc. Then you don't have to buy or use plastic. 

If you end up making this recipe, take a picture and show me!

Abby

​

This is a post about tea. Whether you drink it or not, I have faith in it's ways of healing the body, mind and soul. Tea has always been one of my favourite preparations to drink, mainly because it is extracted from nature. 

This post is going to contain my favourite kinds of tea and how they heal my body. Personally, I drink between 1-4 cups per day. I can thank tea for getting me through long school days over the years. Before I get into it, here is a brief history.

Tea drinkers have been around the globe for centuries, originating in China as early as 2000 BCE. It can be consumed for it's taste, nutritional benefits or traditional ritual purposes. Tea can be known for it's excellent source of antioxidants. Some tea offers the benefits of improved circulation, weight loss and may even prevent cancer (According to PhD Allison Hahn). There are a variety of teas in the world including green, black, red and oolong. The diversity around the world allows for tea to be prepared in a large amount of ways. This can include the boiling process or what each of us puts into the tea for flavour. Personally, I enjoy most of my tea black, but many countries add honey, sugar or milk.


These herbal creations are a staple in my lifestyle, I am unsure what I would do without them. Each tea has a different benefit which I will get into below...

• Matcha (Green)

-Known for it's high caffeine content, matcha tea is my #1 favourite. Matcha is finely ground green tea leaves into powder, while green is in more of a leaf form. A 2013 study, lead to researchers finding many benefits of green tea for the heart. My favourite way to prepare matcha is with some plant milk, honey, spirulina, mushroom extracts and cinnamon.

• Ginger

-The main focus of ginger is it's way of helping with nausea or a sore tummy. When I feel sick or have indigestion from my meal, I grab one of my many ginger teas . It can also reduce inflammation in the body.

• Chamomile or Valerian or Lavender

These herbs are all known for their sleepy time benefits. From my recent years of insomnia, I have discovered how important these teas can be when you struggle with anxiety. Each of them tastes delicious with honey. This relaxation aids can also improve your digestion. 

• Black

-Also known for it's high caffeine content , black tea is delicious. It is my substitute for coffee most days. It has mass amounts of antioxidants, contributing to heart health.

• Peppermint

-Another stomach ache remedy. Peppermint is a commonly used herb in the kitchen. If you have ever grown it in your garden, you know it can be a pain to weed out. When I feel an upset stomach coming on or indulge in something my gut doesn't agree with, I always reach for peppermint. BONUS: Peppermint on a sore throat with honey is amazing.

• Lemon

-Citrus fruits have many benefits including a high Vitamin C content. Normally, I squirt lemon into my ginger or green tea for an extra flavour boost. This is another great example of a tea that soothes the throat when sore (especially with Manuka Honey).

• Savoury teas

-Ah, almost a hidden treasure. Savoury teas can be brewed from a variety of herbs and vegetables. David's tea has a beet flavour that is delicious. Since they are similar to broth at times, when not sweetened, these teas can also soothe your body when you are coming down with illness. There are many types including: dandelion, oregano and liquorice. 

• Chai.

-This type of tea is usually a sub category of black tea but can also be made of green or oolong. Chai is an earthy, spicy tea with flavours of cinnamon, cardamom and nutmeg. It is delicious on a winter day and also full of energy. In research, we see that is can help in osteoporosis and kidney stones.




Tea, in general, according to the Tea Association Of The United States, can be known for it's great job in reducing free radicals. Free radicals are can cause damage to our bodies in differing ways. Antioxidants #1 job is to reduce the oxidation of free radicals, benefiting our health in multiple ways.

When drinking tea, be aware of the caffeine content. Herbal teas are usually naturally, caffeine free while oolong and black teas have the highest amount of this substance. You don't want to have black tea before bed, or chamomile in the morning. 

Tea has always been something that makes me happy and it will continue to do so throughout my years. If you have any suggestions of tea for me to try, please let me know in the comments!

Thank you so much for reading How To Flourish and following me through this journey of self healing and love. 

Don't forget to smile today.






​
*Most of the information in this article is cited from "Tea (beverage). By: Hahn, Allison, PhD, Salem Press Encyclopedia, 2018"  or WedMD.com*

Hi everyone,

Unfortunately, it is the time of the year where people are coming down with weakened immune systems, poor digestion and overall lower health than normal. As someone who is studying the health and wellness of our society, I continually aim to boost my body systems, especially when I notice myself burning out. 

Recently, I have seen my digestion, immune and energy levels have been extremely low. I feel constantly tired, aggravated and sluggish. Maybe this is because I'm taking 6 courses at school? Maybe this is because it is winter time? Whatever the reason, I needed to make a change.

There are MANY wonderful ways to help your body feel your best in the winter season, a great one includes taking in proper macro and micro nutrients (vitamins and minerals). Kaylee (my roommate) and I are always reminding each other to take vitamins and minerals daily. I have posted sticky notes around the house to remind us a little extra.

The other day, I was searching up immune boosters on the internet and came across common ingredients. So I decided to brew one up myself. I have always been a fan of combining herbs and natural sources to increase your health so this is one of my many tests.

I decided to create an anti-inflammatory tonic. So, I retrieved my giant mason jar (which was recently full of pickles) and decided to whip up a nice recipe. It was very simple to make as the ingredients are household items I always have. If you are feeling out of it, this may help you to feel better.

Most items on this list are accompanied by a source of information you can click on to further your interest. Also, these ingredients are often used in Traditional Chinese Medicine, which I intend to go to school for in the future after Douglas College.

Here is what the tonic consisted of:

GINGER ROOT
Traditionally known to help nausea and upset stomach, ginger is a great digestive herb. There are new studies relating to the use of ginger for pain management with arthritis as well. You do not want to take extreme doses of ginger and pregnant women should take it with caution. 

https://www.webmd.com/vitamins-and-supplements/ginger-uses-and-risks#1

APPLE CIDER VINEGAR
​ACV if taken properly can be used to reduce triglyceride and cholesterol levels and all anthropometric measures (body fat %, waist circumference, BMI, etc.). This one study shows it's effectiveness in obese and overweight individuals in increasing HDL (good) cholesterol. ACV can also aid in regulating appetite.

https://eds.b.ebscohost.com/eds/detail/detail?vid=1&sid=af0fa1df-e746-42aa-bbd8-b3a75d18fb4e%40sessionmgr103&bdata=JnNpdGU9ZWRzLWxpdmUmc2NvcGU9c2l0ZQ%3d%3d#AN=S1756464618300483&db=edselp 
(not everyone may have access to this file)

TURMERIC
Can also be known as Curcumin and is mainly known for it's anti-inflammatory effects on the human body. It is also an anti-microbial, anti-viral and anti-parasitic. Scientists are working on increasing it's bioavailability to the body in vitamin/pill/liquid form however powder form works great to add to your diet.

https://doaj.org/article/f17174c969614fec9cd060c90914238f?

CINNAMON
Known historically for it's multiple uses in health, cinnamon can minimally aid in those with Type 2 diabetes and high cholesterol. Cinnamon can improve appetite and relieve indigestion. Cinnamon has anti-fungal, anti-bacterial and anti-parasitic properties to it that can overall increase one's health. 

https://eds.b.ebscohost.com/eds/detail/detail?vid=5&sid=af0fa1df-e746-42aa-bbd8-b3a75d18fb4e%40sessionmgr103&bdata=JnNpdGU9ZWRzLWxpdmUmc2NvcGU9c2l0ZQ%3d%3d#AN=94415703&db=ers
(also may have trouble accessing)

LEMON
A great way to get some Vitamin C which can benefit the immune system. Although Vitamin C is not directly proven to get rid of the common cold, it can aid in in boosting our body's natural defence. According to an article from Canada's Natural Health and Wellness Magazine, lemons also provide a good source of potassium, with anti-septic and anti-bacterial properties.

RAW HONEY
Raw honey is full of antioxidants, which are known to reduce damage from oxidative stress we are exposed to. Anti-bacterial and anti-microbial properties make it special in this delicious tonic. 

https://scholar.google.com.vn/scholar?hl=vi&as_sdt=0%2C5&q=raw+honey&btnG=

COCONUT OIL
This oil may have been over-estimated in it's health benefits initially but it should not be forgotten about. Coconut oil is anti-microbial and contains anti-carcinogenic effects (carcinogens are from emitted radiation). The small amount in this drink adds subtle sweetness.

http://www.coconutoil.co.nz/PDF/A_New_Look_At_Coconut_Oil.pdf

DIGESTIVE BITTERS
Holistic health practitioners recommend bitters for digestive health. It is considered a tonic known to secrete gastric juices and bile in the stomach. The current one I use is called "Iberogast" that contains a variety of herbs and roots for gastro-intestinal disturbances (bloating, upset, gas, etc.).

https://europepmc.org/abstract/med/11694755

HOT WATER
This allows the tonic to fully soak up each nutrient effectively.


The full recipe:
(I chose to create this in a large quantity so I could have a shot or glass of it each morning and night, feel free to only use half of the suggested amounts).

GINGER ROOT (1/4 cup grated or chopped)
APPLE CIDER VINEGAR (1/3 cup)
TURMERIC (2 tablespoons)
CINNAMON (1 tablespoon)
LEMON (1 large slice)
RAW HONEY (1/4 cup)
COCONUT OIL (1/8 cup)
DIGESTIVE BITTERS (10-30 drops)
HOT WATER (enough to fill the jar)

1. Chop ginger and lemon.
2. Place all ingredients in a large jar.
3. Boil a full kettle. Once hot, place water into jar, filling it to the top.
4. Stir well, let sit overnight.
5. Strain the tonic well.
6. Enjoy as a shot or diluted in a glass of water.


Hopefully this post encouraged some of you to try your own homemade tonics. They are simple and effective for helping your overall holistic health.

Thanks for reading how to flourish.

​:)

Recently, I have had many of my followers asking for meal inspirations and ideas regarding healthy eating. Since I am now sitting in an airport waiting for a new flight because mine got cancelled, I'm going to be productive with this time. I am creating this post for all of you. 

Nutrition and healthy eating has been a long journey of mine since I can remember. I have always had food sensitives and allergies, making it difficult to eat regularly. To add even more, I am a proud vegetarian. This combination has lead to myself eating a lot of vegan options. I am not 100% vegan. I also am not caught up on the title of being vegetarian, vegan, pescatarian, whatever anyone would like to call it. Who cares what it is called, as long as you are eating to feel your best.

The main goals of my eating habits are to eat less animals, more protein, lots of nutrients and less processed or genetically modified food items. If one can learn about the mind body spirit connection and endorse it while eating, this turns food into medicine, not restrictions. I aim to eat what makes me feel my best, with the addition of adding treats here and there.

This post is going to cover what I normally eat in a day, the recipes and the importance of specific nutrients. Enjoy!

*Please notice how I do not properly measure my ingredients. This encourages me to eat whatever I want whenever I want it. It also encourages me to be mindful of when I am full, and then stop eating when it is appropriate. If you are focused on losing weight, it may be a good idea to measure your foods to ensure you are not eating a surplus of calories. *

BREAKFAST:
Ah, the most important meal of the day, it's true. Breakfast allows us to start the day off properly. It is a time to eat foods that will provide you endless energy for the day, that can be either sweet or savoury.

My favourite breakfasts follows:

Peanut Butter Protein Cereal
     -1 sliced banana
     -1 large handful of blueberries (I always have frozen on hand)
     -Your favourite type of cereal (Some of mine are Nature's Path Golden Turmeric Cereal or corn flakes sweetened with fruit juice instead of sugar)
     -Powdered peanut butter
     -Soy Milk (8 grams of protein per CUP) 
     -Half scoop of your protein powder
     -Chia seeds, coconut or any type of nutritious topping

I mix all of this together in a large bowl and consume it with a large cup of matcha tea. Having protein in the morning helps you recover fast from previous workouts, start your energy levels for the day and improve digestion.

Morning Matcha:
     -1 tsp of matcha powder
     -1 tsp of raw honey
     - 1 sprinkle of cinnamon
     -1 splash of soy milk
     -Extra Additives (I add medicinal mushroom powder for digestion and Spirulina for my greens intake)

Mix with hot water. Matcha is an ancient powder used for it's antioxidants. It will give you large amounts of energy.

Tofu Potato Scramble:
Another favourite of mine.
     -Medium firm tofu
     -2-3 potatoes
     -your choice of veggies (spinach, broccoli, peppers, onions, avocado)
     -Salsa
     -Cheese (parmesan or vegan options)
     -A piece of Kamut wheat toast on the side

To begin, fry the vegetables, add tofu and cook. The add your toppings and make some toast. A perfect post workout meal.


LUNCH:
I understand it can be hard to make lunch when we have these days full of school and work. Meal prepping will very much help you in saving time and creating healthy meals. I intend to make extra food with dinner each night to have enough for lunch at school the day after. Here are some ideas!

Vegetarian Turkey Sandwich:
     -2 slices of your choice of bread (I enjoy 100% rye or Kamut wheat bread, spelt is great as well)
     -Vegan butter 
     -Mustard 
     -Vegan Cheese
     -Vegetarian Ham/Turkey (This stuff rocks seriously changed the sandwich game for me)
     -Spinach or lettuce
     -Cucumber or pickle
     
I'm sure you know how to assemble a sandwich :)

Overnight Protein Oats:
Could be used for breakfast or lunch!
     -1/2 cup of oatmeal (watch your portions on this, it is easy to use a lot of oatmeal. Don't worry if it looks small, it will expand.)
     -Blueberries, Banana, Strawberries (you chose)
     -1 scoop of protein powder
     -Peanut butter 
     -Soy milk or water to soak  
     -Chia seeds or any additional toppings

Combine ingredients in a jar or container and let sit overnight.


DINNER:
There are so many options for vegetarian dinner ideas. I love experimenting.

Tofu Pad Thai:
     -Firm Tofu chopped into squares
     -Cornstarch noodles (I am very sensitive to rice since it has been a main component of my diet for years now. Feel free to substitute rice noodles)
     -Peanut Lime Sauce (Peanut butter, soya sauce, lime juice, coconut oil)
     -Bean Sprouts
     -Any extra veggies such as spinach, peppers, onions or leeks.
     -Avocado and cilantro to top
     -S&P

Fry tofu, boil noodles, create sauce. Combine all together with added veggies, top with sliced avocado, cilantro, bean sprouts and crumbled peanuts.


Turmeric Noodle Pasta:
     -Turmeric Noodles (from costco)
     -Coconut Oil
     -Vegetarian meatballs or sausages
     -Pesto or garlic seasoning, S&P
     -Spinach (add extra veggies! broccoli, carrots, peppers, even beans taste great)
     -Parm

Cook pasta and meatballs. Add sauce if needed. Combine all ingredients in a bowl.


Veggie Chilli:
     -onions 
     -garlic
     -canned tomatoes
     -chilli powder, S&P
     -coconut oil
     -3 types of beans of your choice
     -vegetarian ground beef
     -carrots
     -celery
     -mushrooms
     -corn
     
Fry vegetables in oil. Add vegetarian ground beef and cook until crispy. Add beans, tomatoes and possibly some water if you need more liquid. Add seasonings. Top with vegan cheese and 0% greek yogurt.


SNACKS:

Apples and Peanut Butter
Kombucha
Tea
Cliff Builder Protein Bars
Simply Protein bars
Fruit and veggies
Tortilla chips with salsa and 0% greek yogurt (MY FAV)
Bean crisps or chips
Popcorn on the stove made with coconut oil
Green Energy balls:
     -peanut butter
     -raw honey
     -coconut oil
     -your choice of seeds (chia, flax, pumpkin, almonds, cashews, peanuts, sunflower)
     -chocolate chips
     -protein powder
     -oats
     -water
     -coconut flakes
     -cocoa
     -Spirulina
     -Moringa
     -Matcha

Combine all in a bowl and roll into balls!

These recipes are simple and quick which is what I need most in my life. For more detailed and professional recipes and blog posts regarding delicious food, please take some time to check out my cousin The Roasted Chickpea.

Website:
http://www.theroastedchickpea.com/?fbclid=IwAR0t-NggR03sQ7xWTymoOMEXsIkEP5x2A0G_viI4lNYZtmt8LcxpkKJz_DM

Facebook Page:
https://www.facebook.com/pg/theroastedchickpea/about/?ref=page_internal

Instagram:
https://www.instagram.com/theroastedchickpea/

I am so extremely lucky to have this passionate lady as my cousin. She loves to create meals for Macy and I to eat at family dinners. Check her out because I love her to death.

​
     

There you go! A usual day of eating for myself. I hope this gave some of you some ideas on how to incorporate more vegetarian, healthy, balanced meals into your life. Please feel free to ask me any questions. Sharing and exploring healthy lifestyles is my passion and I encourage all of you to be mindful of your eating habits.

A piece on using food to heal.

Food is necessary to live. We all know that. What most of us don't know is how big of an impact food has on our holistic health. What you eat changes your mood, appetite, emotions, physical pain, digestion, mental health (this list could go on). Instead of eating to fill yourself, eat to feel your best. Yes we need a variety of foods to live; are you getting the proper nutrients in your diet to feel your best? 

We can always use food as medicine. When looking in the fridge, I think to myself "What will make me feel better?". I want to consume things that will aid myself to feel better and help me perform optimally. I don't want to crash half way through my day, or have mood swings when bad things happen. I am striving to be balanced. Eating certain nutrients helps me achieve this.

Below is a list of foods I enjoy eating to keep myself feeling strong. I have faith that after consuming these items my body feels better and can perform more optimally in my day to day life. I will explain each of their benefits along with supplying you a valid source of scientific information regarding their claims. Although I try to focus on getting most of my micronutrients from plants or natural sources; supplements, vitamins and minerals are great to add to your diet to give you that extra boost. I have provided a gallery at the end of this article with photos of most supplements I take.

Since I am vegetarian and mostly dairy/gluten free, I do lack some very important nutrients such as iron, B12, vitamin C. Everyone is individual and I do have faith that vitamins/minerals/antioxidants etc. help me in feeling my best and may help you in your journey towards better health. I would advise you first to get tested by your family doctor to see if you are lacking nutrients (deficiencies) in any certain areas and then go on to trying out new supplements. There are always risks associated with herbal medicines and vitamins so please take with caution. 

As many of my loved ones know, I love everything that is green. Green foods help me feel my best by increasing my energy, digestion and overall well-being. Green foods contain tryptophan = serotonin = improved mood. I make sure I eat at least 1 green thing a day (but average 3-5) to become more balanced from an internal state.

We should be aware, that the term "superfood" is being used commonly today in the health atmosphere, however, it is a marketing term used to state health benefits of a certain food. Many doctors out there may disagree with the word "superfood" as people take it too literally at times. Many of these foods are "super" since they have multiple positive benefits to your overall well-being. Adding them to your diet will aid in solving issues within the body but will not turn you into a "super human". I encourage you to always aim for increasing the amount of healthier foods you eat to feel your best as well. 

In addition, I also aim to ensure my supplements and vitamins are obtained from natural plant sources. Synthetic sources can be risky. Aim for eating the food nature blessed us with on our earth.

MY MAIN HEALTH FOODS
I try to incorporate these daily.
 
1. Moringa Powder. This is my holy grail. It known for it's high vitamin and mineral content with over 40 various antioxidants. It is an ancient tree that has been used for years in herbal medicine studies. The leaves are then grinded to powder. I like to drink a teaspoon with water and lemon or add it to smoothies. I always feel an increase in energy after consuming this.
http://go.galegroup.com.ezproxy.okanagan.bc.ca/ps/i.do?p=STND&u=kelo91364&id=GALE%7CA444868858&v=2.1&it=r&sid=ebsco

​2. Spirulina. (Another green one). I love this stuff. It is an algae full of nutrients and being researched to have therapeutic effects on the body and mind. I find it easy to add to drinks and food since it is usually in a powder form.
https://link.springer.com/article/10.1007/BF00004024

3. Probiotics. They are known for aiding your digestive health by healing the gut. I usually take these in a pill form before bed each night. 
http://europepmc.org/abstract/med/9924285

4. Echinacea. It is known to protect against the common cold and help with symptoms of sickness. This immune booster can be found in tinctures, vitamins and powders!
​https://www.sciencedirect.com/science/article/pii/S1473309907701603

5. Activated Charcoal. This black powder can be used many different ways. It is known for it's ability to pull toxins out of the body. It can be used in a drink or smoothie, as a toothpaste or even a face mask. This charcoal has been scientifically researched to help with drug overdoses in the past. I use it when I have had a weekend full of drinking or when I may have taken a large amount of aspirin, tylenol, or advil, to clear my systems.
https://www.nejm.org/doi/pdf/10.1056/NEJM198209093071109

6. Matcha (another green one!). Matcha is love, matcha is life. Matcha is super fine green tea leaves that are traditionally used in the Japanese Tea Ceremonies. The benefits are endless, ranging from cancer-fighting abilities to weight loss to energy increases. One cup of matcha tea is equal to about 8-10 cups of regular green tea. Step up your tea game with this delicious drink.
https://pdfs.semanticscholar.org/02df/54a634240e726ff38095c768d21701232b9a.pdf

7. All Greens Superfood Drink. (This stuff is amazing. It is full of fruit and veggie blends, sea vegetables, digestive enzymes and herbal extracts. I bought it from Costco a few months back and still have a decent amount left in my tub. It does not have a horrific taste and it really cleans out the body when you need it most.)
https://www.webbernaturals.com/product/allgreens-superfood/

8. Ginger. (Known to aid in digestion, decrease nausea and increase the immune response)

9. Apple Cider Vinegar. (Kills bacteria within the body and controls blood sugar)




VITAMINS:

1. Vitamin D.
(Sunshine vitamin, important for bone health)

2. Vitamin C.
(neurotransmitter and immune system health)

3. ThyroVantage HT.
(stimulates thyroid hormones)

4. Vitamin B12.
(nervous system health)

5. NAC/ALA.
(antioxidant and enzyme stimulator)

6. Omega-3's.
(For heart and cardiovascular health, definitely necessary if you are a smoker!!!)

7. 5HTP.
(increases serotonin levels)

8. Melatonin.
(decreases time to fall asleep and quality of sleep)




MINERALS:

1. Iron.
(This is the most important one for me since I am borderline anemic. Taking iron with vitamin C improves it's absorbency. Important for the transport, storage and use of oxygen in the body) 

2. Magnesium.
(Is known to improve quality of sleep if taken an hour before bedtime).




EXTRAS:

1. Bitters.
(Aid in digestion and ailments within the body, a herbal remedy)

2. Liposomal Glutathione.
(Important antioxidant to detoxify and aid in cellular defense)

3. Vega Sport Protein Powder.
(A plant based protein supplement with many added benefits)
This stuff is to die for. It may be a bit on the expensive side, however, it contains BCAA'S for your workout needs and tastes delicious (mocha flavour is best). It isn't easy to find a protein powder with BCAA's already included into it. 

4. (PLANT-BASED) BCAA'S.
(A workout supplement)
A great supplement to add to your workout routine. I feel and perform my best in the gym when I am consuming these during my workout. They are Branched Chained Amino Acids. They aid in recovery, muscle protein synthesis and energy. I won't workout without them. I did a school project on their efficacy, if you would ever like to read it I will send it to you.

5. Chlorophyll.
(Another green one...anti-oxidant and anti-inflammatory. Clears the body of odours.) 
This comes in liquid form and is great to add to smoothies and drinks.



I do wish I had the time to take these every day but realistically that does not happen. I find it easy to take pills right before bed, so I keep many on my night stand (may be an idea for you). However, my favourite way to get most of my micronutrients, is from vitamin powders and liquids. I add everything into a large mason jar, add water, ice and lemon! This is usually delicious and filling. If I am craving sweets, I go to one of these drinks first and see how I feel. Below are some recipes I made but I usually just throw everything in and see how it tastes.

I feel experienced in understanding what nutrients I personally need the most and it may take you some trial and error to find out what your body needs. Don't rush the process. Understand we are all individual. Take your time and eat your greens. 

This is how I try to flourish in keeping myself in good health. I'm always interested in trying new health foods so if you have any suggestions please let me know! Thanks for reading.




DAILY GREEN DETOX DRINK:
1 tsp matcha
1 tsp spirulina
1 tsp moringa
1 scoop greens superfood drink
1 drop liposomal glutathione
1 drop bitters
1 tsp activated charcoal
water
ice
lemon

-Add all ingredients to mason jar with water, ice and lemon juice. Enjoy! 


GINGER DETOXIFIER:
1 tsp grated ginger
1 tbsp apple cider vinegar
1 tsp honey
1/4 tsp cinnamon
1 tsp coconut oil
1 tbsp lemon juice
1 tsp tumeric
hot water

-Add all ingredients to mason jar and stir. 

​

A piece about the basics of nutrition and why it is important.
 
 
I remember being in high school and not caring about what I was putting into my body. I felt sick after almost every meal throughout a day (digestion problems, bloating, upset stomach). These digestive issues started when I was about fourteen. Three years ago, I found out I am highly allergic to eggs and slightly intolerant to gluten. To add, I also notice digestive problems after eating dairy, meat and fried foods. To add even more, I am a vegetarian. At first, I was devastated that I couldn’t eat my favourite foods but realistically I just had to make some responsible changes in my diet. I guess you could say I follow a strict diet, however; it is based off a combination of my own beliefs and not wanting to feel sick after eating anymore.
 
Eating should be enjoyable, not scary. I will admit I have a hard relationship with food sometimes but I am trying each day to not restrict myself too much. I want to eat to feel good and to power myself throughout the day since I am walking around 12 km daily. I also want to enjoy my favourite foods without having to feel guilty or sick after.
 
Through years of trial and error, I now understand what my body likes to digest. I had never really enjoyed eating meat as a child and felt very confident in becoming vegetarian 4 years ago, but once the eggs, gluten and dairy were out of the question as well, I became scared that I couldn’t eat anything at all. I guess you could say I am close to being a vegan (no animal products at all) but I don’t like to restrict myself from homemade dinners and treats. If someone offers me a cookie, I will usually take it but have to deal with the consequences after (gas, bloating, upset stomach, acne). I also will sometimes eat fish if my own family or myself catches it (so I know where it comes from). Personally, this is the diet I follow to nourish my body and respect my allergies
                  -Gluten free
                  -Vegetarian
                  -Dairy Free
                  -Egg-free
                  -I try hard to limit sugar, additives, processed foods, fried foods and artificial anything
 
This is what works best for me. What works best for you may be something completely different. So why don’t I classify myself as a vegan? People ask me this often or just assume that I am one but to be honest I am not following these diets for the labels. I intend to one day be vegan but as of right now to fuel my body and cravings I sneak in some dairy at times.
 
Where I want to go with this article is to stress how food can be used as medicine instead of being harmful to yourself. The human body is like a plant. We need sun, water and nutrients to flourish! It is amazing how many issues can be solved within the body when you are eating the proper nutrients for yourself.
 
Nutrition has always been a passion of mine and I hope to pursue a career in it one day. Hopefully focusing on sport nutrition with professional athletes. I want to make this simple for everyone to understand. Since this isn’t yet thought of as mandatory by schools to teach children, many people lack the basic knowledge of a healthy diet. Canada’s Food Guide gives an extremely BASIC meal plan to follow and can be a great reference for newbies. This is a very basic outline of an extremely complex topic.
 
 
THE BASICS:
 
There are 3 main macronutrients (consumed in large quantities) your body uses to produce energy. These are necessary for growth and daily living.
 
-CARBOHYDRATES (get turned into sugar for energy)
                  -whole grains
                  -fruit and vegetables
-FATS (also used for energy)
                  -butters, oils
                  -avocados, nuts, seeds
-PROTEINS (build muscle and carry out cellular functions)
                  -beans, nuts
-dairy and meat
 
In addition, there are multiple micronutrients (consumed in lesser quantities) we need to consume as well. These are necessary to maintain your health and proper body functions.
 
-VITAMINS
                  -vitamin A,C,E,D,K
-MINERALS
                  -iron, zinc selenium
-ELECTROLYTES
                  -sodium, potassium, calcium
 

POWERING OUR BODY
 
Through food, we power our body. If we are eating unhealthy, low nutrient dense foods, we may not be able to perform optimally. Typically, the average person should be consuming these macronutrient ratios
 
CARBOHYDRATES (45-65% of daily food intake)
FATS (20-35% of daily food intake)
PROTEINS (15-25% daily food intake)
 
These percentages vary based on genetics, gender, age, and goals. Most of us are not consuming the proper amounts of these macronutrients. If there is one thing I want people to be eating more of, it is protein. Protein does not provide mass amounts of energy like carbs and fats do but it does increase muscle mass in the body. Having an increased amount of muscle mass aids in carrying out daily tasks, prevents injuries and keeps the body healthy and strong.
 
Food has always had the ability to affect your body holistically which we tend to ignore. It can change your mood, temperature, physique, energy and cognitive functions. Once you begin starting to eat things that will produce positive effects in the body you will notice you feel better in many aspects. Food is brain power.
 
Through years of experimenting with food, food allergies, supplements and vitamins here are some ideas of what I like to include daily to stay healthy. Remember every body is different and this is what works for myself most. You may have some individual preferences but this is a good idea of what everyone needs for a healthy body, mind and soul.
 

MY BASIC HEALTH TIPS

1. Eat something green everyday. Green foods contain many vitamins, phytochemicals and minerals. Sea vegetables (seaweed/kelp), green tea, pumpkin seeds and leafy vegetables contain tryptophan. Tryptophan can be converted to serotonin (neurotransmitter). Serotonin improves your mood and cognition = happiness!
2. Eat protein in every meal. Protein is so important in our body’s functions. This is especially significant if you are working out often. Protein is necessary for cellular growth and reproduction. Don’t skip it. The average person needs about 1.2 grams of protein per kg of body weight per day. Personally, I aim for 1.5 grams per kg of body weight since I am very active. This calculates to around 95-100 grams of protein per day for myself.
3. Drink at least 8 glasses of water a day. The human body is 80-90% water. Drinking more water has the ability to clear up your skin, increase your digestion and circulation.
4. Eat real whole foods. Limit yourself from artificial additives and preservatives. Nature provides us with many opportunities to eat food so we can grow ourselves. Including more whole food into your diet has endless benefits including increase energy, decreased digestive issue, and increased cognition.
5. Load up on antioxidants. Antioxidants protect our bodies from free radicals (cancer-causing agents). Most fruits and vegetables contain antioxidants and are easy to include everyday. There are many products out there that include antioxidants as well and are easy to consume (vitamin drinks, supplements)
6. Limit your animal product consumption (meat, butter, cheese, milk). It has been shown in many studies that mass producing animal farms inject hormones into their animals = hormones and chemicals in your food. Personally, I try to only eat “dairy free” dairy products such as coconut milk, vegan cheese, vegan butter, almond milk. Instead, eating dairy and meat from a local farm is sustainable for the economy and environment and saves animals from abuse. It may be more expensive to buy locally however you will be getting higher quality foods. Switching to non-dairy milk was one of the best decisions I have ever made. If you don’t believe me, look up videos on the internet about dairy farms.
7. Don’t forget your vitamins. You may be lacking in certain types. The best way to find out is getting tested with your doctor for certain deficiencies. Here are a few examples of what I take as often as I can to ensure I am feeling my best. I do believe these help me and will help your body function regularly as well (Vitamins B12, C, D, iron, omega-3's, probiotics, and magnesium)
8. Eat less sugar. This one is very important. Of course you cannot eliminate sugar all together because it is still found in many natural foods. Eliminate artificial sweeteners. No more sugar in your coffee, less treats and sugary drinks. There are many alternative sweeteners the body likes more (honey, agave, stevia, real maple syrup). Excess sugar consumption can lead to insulin resistance which is a risk factor for developing Type 2 Diabetes.
9. Eat as natural as you can. The less ingredients the better. The more natural the better. Take advantage of Earth’s creations.
10. Include HIGH-nutrient foods everyday. AT LEAST 5-10 fruit and veggies. Then also, nuts, seeds, beans, greens etc. Anything “weird” is usually good for you (kale, chia seeds, matcha tea). Don’t be afraid of trying something new. Sometimes I like to think "the weirder it is, the better it is for you"

          
Personally, I always want to try out the weirdest foods. I love everything green. Here is a quick list of some of my favourite foods I aim to eat everyday and their potential benefits to your health.

1. Matcha "Enhances mood and aids in concentration” from http://matchasource.com/health-benefits-of-matcha-tea/
2. Kale "the potassium content of kale may help reduce the risk of heart disease.” From https://www.medicalnewstoday.com/articles/270435.php
3. Chia seeds "high amounts (48–130% DV) of the dietary minerals calcium, iron, magnesium, manganese, phosphorus and zinc” from https://en.wikipedia.org/wiki/Salvia_hispanica
4. Moringa powder "Moringa is considered to have the highest protein ratio of any plant so far identified” from http://www.purehealingfoods.com/moringaInfo.php
5. Lemon "Vitamin C is needed to produce collagen, it may help relieve asthma symptoms, and it may protect against cancer” from https://www.medicalnewstoday.com/articles/283476.php

I’m going to repeat myself again by saying that this is a simple outline of a very complex topic. It took me years to figure out what my body digests properly and I still have more to explore. Don’t rush the process of making changes in your diet but slowly adapt yourself to eliminating toxins and chemicals. Making healthier choices will only give you positive benefits in the long run.
 
I encourage you to eat to nourish your body not hurt it. Eat to heal yourself. To allow yourself to grow properly. Be grateful of your ability to obtain food whenever you want it. Don't take on flash diets or quick fixes. Make a lifestyle change for long term results. My goal is always to feel better to be able to perform better in all of life’s aspects (fitness, relationships, happiness, health) and I hope this can help some people become more aware of their eating as well. 
 
 
 
Thank you for reading my opinion on nutrition and what I do to help me flourish. If you have any questions, please feel free to ask me. Maybe one day when I have more time I can start posting recipes. The picture for this article is a green smoothie bowl with coconut chips, matcha, seeds and frozen chocolate covered bananas.