Stephanie Morrison
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7 Reasons why you need to use apple cider vinegar

2/22/2015

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Apple Cider Vinegar (ACV) has been a part of my daily routine for a few months now and I love recommending this gem to 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.’
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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!
  7. 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.

In health,
Stephanie xo
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5 Natural Cold + Flu Remedies For Winter

2/1/2015

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Both the holiday and cold and flu season are upon us and it’s hard to not get caught up in the busyness this season brings. To avoid these nasty germs over the holidays, we want to first and foremost practice prevention by boosting our immune system through eating a rainbow diet (lots of coloured fruits and vegetables!), getting enough sleep, adequate exercise and relaxation or time for ourselves. I recently came across this amazing planner called The Passion Planner, you can check it out here http://www.passionplanner.com/ and it’s free to use. If you think you don’t have time for exercise, sleep, relaxation or eating a healthy diet over the holiday season, try scheduling all these things in on a daily basis! You will surprise yourself how much easier it becomes when you simply schedule it in. If you do however come down with a cold or flu we have some amazing natural remedies for you. 

5 Cold and Flu Remedies to Get You Feeling Like New Again:

  • Ginger, honey and lemon tea - A dear friend of mine introduced this to me years ago. On the stovetop, heat up fresh ginger root, fresh lemon juice,  raw honey and some water. Honey is anti-bacterial and ginger contains antiseptic and anti-inflammatory properties. Lemon is high in vitamin C, which boosts the immune system and helps soothe the throat and irritated membranes. Sip and enjoy.
  • Eucalyptus oil - This oil is magical. It clears sinuses by loosening mucous. It also has natural antibiotic properties fighting off bacteria and viruses in the body. You can add the oil to your hot bath or boil a pot on the stove, adding in a few drops of the oil and breathing in the vapor. You can get it in tea form and tincture form too.
  • Echinacea - Research has shown that this herb can shorten the duration and the severity of a cold while enhancing immune defences. If you have been exposed to someone with a cold, use this as a preventative measure. You can get it in tablet, tea or tincture form.
  • Liquorice root - Even with its sweetness, this anti inflammatory herb has many properties that can relieve cold and flu symptoms. It is a demulcent, which is soothing to sore throats, an antispasmodic, which is relaxing to tight coughs, and an expectorant, which is expelling to respiratory mucus. You can get it in tea form or tablet form.
  • Elderberry - Studies show that elderberry contains anti-inflammatory and antiviral properties. Sambucol, an elderberry extract has been shown in studies to shorten the severity of flu symptoms. It has been used in traditional medicine for years to ease flu symptoms, colds and sinus problems. You can get it in whole natural food form, liquid or tea form. Plus, it tastes delicious! You can even harvest this berry yourself and make your own tinctures and teas to keep throughout the year. 
 
Get Your Mind Aligned


Along with these natural remedies, I would like to stress the power that these remedies have on your body when your mind and your thoughts are aligned with the healing process. The first step when going with the natural root is the belief that it WORKS! I know many people that will try a natural remedy first, but because they don’t honestly think it works, they result to over-the-counter medication. Your mind has a unique way of triggering your body to heal when you believe that both the remedy and your body have the ability to help you recover.

Try these following mantras:

  • I am healthy.
  • I am balanced.
  • I am well.
  • I let go of any unwanted viruses and infections. I have no need of them.
  • I am rested and calm so I can heal.

These remedies want to work with you, so do yourself a favour and get your mind on board too, it will make the process much easier! Work with your body, not against it

Cheers to kicking the cold!

Stephanie xo
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7 Health Benefits of African Superfruit Baobab

2/1/2015

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As a holistic practitioner I 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.


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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7 Ways to overcome the sunday blues

2/1/2015

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The Sunday blues are a feeling of anxiety, depression, moodiness and withdrawal that 40% of people experience each Sunday. It’s that feeling that your freedom is being pulled away and that you have to go back to responsibility. There have been many studies that show a variety of  shocking stats around Sunday depression, however the underlying message here is that these numbers are way too high!  These are real emotions many people are feeling before the dreaded Monday even arrives. If you are experiencing these Sunday blues, dreading to go to work on Monday, there are things you can do about it. Kick those Sunday blues to the curb by trying a few of these tips! Trust me they work!

  1. Wake up early - We all know Sunday is the “day of rest”, people sleep till noon hour, lounge around in their PJ’s till 3pm and then have insomnia Sunday night because they overslept. Kick this habit by waking up early on Sundays. Get your day going early so you can enjoy it and make the most of your free time!
  1. Have a special Sunday dinner - This is actually something my family has always done. We have Sunday evening BBQ’s. It’s been a family tradition and maybe, all along it was simply to kick those Sunday blues. Sitting around waiting for your work week to start will only enhance these undesirable emotions. So instead, start a tradition where you have an amazing home cooked meal for dinner with your friends or family.
  1. Plan your meals for the week - This is the perfect time to get creative and plan your meals for the week. Have some fun in the kitchen. Have your recipes ready or better yet do the cooking on Sunday and pack them up so you can grab and go. That way during the week you can reduce your morning stress of packing a lunch or wondering what you should have for dinner.   Keep in mind smells of food can awaken your senses and make you feel alive also helping kick those Sunday blues!
  1. Get active - I’m not saying get your butt to the gym, I’m saying do what feels good and do what you enjoy that is active. This could be going for a walk, doing a yoga class, playing beach volleyball or playing a round of golf. Whatever it is that you love to do to feel good and get those endorphins flowing, go out and do it! You will feel awesome, I promise!
  1. Spend time in nature - Majority of people are stuck indoors during the workweek and then spend Sunday lying by the TV because they are exhausted and stressed. Well, this is only going to make you feel more exhausted and more stressed. In a recent study, 70% of Canadians reported excessive stress levels. So, go for a walk near the water, a hike on a trail, or head to a nearby park. When we are connected with nature, we can lower stress levels, anxiety and increase levels of connectedness and spirituality which overall boost happiness levels and help to eliminate those Sunday blues. It also restores the minds ability to focus, which can even help improve your performance at work.
  1. Turn off technology - Ok, I know this is a tough one! For me too. Start off by making a goal to not go on any form of technology for a few hours on Sunday, and then slowly increase it until you give yourself the entire day away from technology. Here’s the thing, all week you are staring at a computer or iphone and you need time away from your tweeting, e-mailing and facebooking to fully feel restored and relaxed. Feeling blue on Sundays is often related to a feeling of being overworked, so the best thing you can do for yourself is to stay away from technology, really allow yourself to relax and be present with your day. 
  1. Set your intention for Monday - Sunday blues are often triggered by the mindset that Monday is going to suck, am I right? So why not change that mentality and pick a strong intention for the following day. It is commonly thought, “Monday is going to be a drag and I am going to be angry, frustrated, bored etc”. Whatever you typically think, you are going to be, so I’d like to emphasize the power of ‘I am’. The thought you choose to put after ‘I am’ becomes a reality and can affect your mood and actions. So instead, pick a positive intention and focus on it. Let’s replace it with “Monday, is going to be amazing, inspiring, uplifting etc., and I am going to be happy, cheerful, energized, etc.” If it makes it easier to write it down on paper do it! I have done that many times. It helps me get super clear on my thoughts and brings awareness to what’s not serving me.
What works for you to kick the Sunday blues? We’d  love to keep the conversation going! Share with us below.

Cheers, to Loving Monday again!

Stephanie
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5 Natural Remedies to Help You Relax Before Bed…

2/1/2015

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We all have those nights where we just can’t fall asleep, or those nights where you lay in bed listing your to-do list for the next day.  To avoid tossing and turning before falling asleep and training your body to relax before bed time you can use any of these 5 remedies to help get you to sleep faster and allow your body and mind to fully relax while reducing your stress levels.  These are by far some of my favorite!  Try them out and see which ones work for you! 

1.    Chamomile

Chamomile works wonders as a relaxant and as an added bonus it also helps with digestion! I love it in tea form because its warming right before bed and it tastes absolutely delicious.  Add a little honey if you want to make it a bit sweeter. 

2.    Passionflower

Passionflower reduces anxiety, nervousness, stress, calms the mind and improves sleep quality.  All of that from one herb! You can buy this in tea form or as an extract. The perfect remedy for when you have had a busy stimulating day and can’t seem to shut your mind off!

3.    Valerian

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. 

4.    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. I love the brand Yogi Tea, they use skullcap in many of their ‘Rest & Relax’ teas.

5.    Ashwagandha

Ashwagandha is what we call an “adaptogenic” herb which means it works through the adrenal glands to help adapt the needs of the body and to normalize stress levels.  This magical herb helps with sleep function by relaxing the nervous system.  You can find this in powder or tablet forms.

Most importantly create a daily ritual right before bed to help clear your mind.  That can be writing your to-do list down on paper, doing some breath work or some meditation as a way to wind your body down for adequate rest.

Happy Sleeping!

Stephanie xo

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Matcha Obsessed: The 3 Main Health Benefits

2/1/2015

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I don’t know about you but within the last six months I have been absolutely matcha obsessed.  Everything in moderation though right? My matcha green tea has been a part of my daily ritual for the past six months and I have been enjoying every sip along the way guilt free (even if it’s been breaking the moderation “rule”).

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?

The 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. 

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!

I love matcha green tea lattes with almond milk…but you can also enjoy this health filled powder simply with water, or by adding it into your smoothies or you can even try baking with it! The options are limitless…

Now, where to find it? This increasing popular ingredient has made it much more widely available. I personally love David’s Tea Matcha Matsu, however I know you can find many other matcha green tea brands from your local health food store along with Asian grocery stores that carry it much cheaper. 

Now, go get your matcha on!

Stephanie xo

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    Author

    Stephanie Morrison is a certified holistic nutritionist, registered yoga and meditation instructor with a passion for guiding others along their healing path.  She uses a combination food, supplementation, homeopathics and lifestyle recommendations to create balance in the body and address the root cause of her clients health symptoms.  She works in private clinic setting specializing in hormonal, digestive and emotional health.  

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  • Home
  • About Me
    • Meet Stephanie
    • What is holistic nutrition?
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  • Work with me 1:1
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