Confession - I am a bit of a product junkie, I want to try all of the things. Send me to California for the weekend and I will shamelessly consume every green juice, tumeric infused shot, fancy latte that claims eternal youth and forever health on the market. What can I say I am a big fan of R&D, someone has gotta do it right? But what I do make sure is that I do my research. I make sure the products and or supplements I am taking are quality and when possible, locally made.

So for all the green juice drinkers, skin care lovers and just overall products of all things health and wellness...This one’s for you.

#1 - Woman Divine products. Specifically loving the Rose Water face spray and the Rose and Sandlewood Face Oil. These work great for me to keep my skin hydrated and are made right here in Ottawa by Magdelana herself. Reasonably priced and I would strongly recommend a customized facial treatment by her so she can guide you in the right direction for you skin care regime.
https://www.womandivine.ca/

#2 -  Vital Proteins Collagen - I was a bit skeptical but I gave it a good try, 3 months of consistent use. I don’t suffer from joint pain (yet lol) but i have noticed a difference in my hair skin and nails. I take 2 scoops a day, in my coffee or smoothie. I am hooked on this one. 
vitalprotiens.com

#3 -  Progressive Fish Oil (Orange flavor) w Vitamin D - I am a big believer in healthy fats and getting vitamin D into your diet in the darker, winter months. This fish oil does a great job of masking the fact that you are ingesting fish oil, which can taste quite fishy. I like the orange flavor of this brand. I also prefer my supplements in a liquid or powder for to ensure quality absorption. 
progressivenutritional.com

#4 - Spirulina, again in a powder form. This magical green has endless benefits. I load up my smoothie and green juice with it. You can get good spirulina at your local health food store. 

#5 - Lush, cold pressed juice. This is my #1 fav from Pure Kitchen. A green juice packed with spirulina and greens. I drink this every morning and I use it as a base in my smoothies, a great low carb alternative to nut milks. 
purekitchenottawa.com

#6 - Little Victories Coffee. These Ottawa based guys are awesome. They have turned their side hustle into a full time gig to bring you the best coffee in the city. I will take a trip to their cute coffee shop in the  Glebe anyday to grab a delicious macadamia nut latte made by the best. If I am at home I blend it with an MCT oil to start my day!

I am always trying new supplements and skin care products. Remember when you try something new make sure to give it a fair amount of time to show results, for supplements at least 6-8 weeks and for skin care I would do at least 4 weeks. That’s just me, but generally your body needs a fair amount of time to start showing and feeling signs of something new. Comment below to let me know what you are using these days to help you look and feel your best! 
xo
amber


By studio owner and teacher Amber Stratton

What We Are Loving Right Now - Amber's Picks

Ahhh Pure Bliss. You get to leave your full time well paying desk job. Who need benefits, job security and vacation pay anyways? You can save enough money for retirement, no problem right? Anything to get away from that annoying co-worker who almost always gets your coffee order wrong. 

I get it, you want to inspire people for a living, you LOVE yoga. All you wanna do is yoga all day and chant all night, create magical classes that will leave your students floating on a cloud and you, in turn, have a job that now fills you up! 

Ok, that’s the dream I know. So here is my version, without the fluff,  the reality of what it means to throw in the towel on your well paying, seemingly unfulfilling day job. A few tips from me, a full time teacher of 12 years and studio owner of 7 years - the slightly raw, unfiltered truth of being a full time yoga teacher. 

Pro tip number 1 - Please, do NOT quit your day job. I mean unless you are some trust fund millennial who has the freedom to do so, I repeat - Do NOT quit your day job. 
The reality of being a new teacher is that you hustle, every successful yoga teacher that you are modeling your new life after has done it. That's right, spending your days driving from one end of the city and back again to teach enough classes to make ends meet. Picking up every class you can not only to pay the bills, but the only way to become a great teacher is by teaching - a lot. 

2- If you do not like to work a lot (and you need to make money) this may not be the job for you. It takes years to get into the best studios, to get a higher pay rate and to get to the level of teacher that can offer a quality teacher training or workshops (more on this later). When I started teaching I taught 15-20 classes a week AND was bartending 4 nights a week. I am not saying you need to do the same, but you do need to figure out how much money you need to pay your bills and how much energy you have to put into that. Not everyone is self motivated or likes to hustle and that’s ok - just don’t try to fool yourself and remember the world needs all types of people to make it go round, 

3- Your practice will take a backseat. Some people sign up to do their training and decide not to teach when they realize this. Just because you love to take yoga classes does not mean you should teach them, just because you are a yoga teacher does not mean you should open a studio (more on this later as well). Try to get clear on what it is you love about the practice before you decide to share it with others. For a lot of people it is a totally personal thing that you may just want to keep for YOU, again this is OK and I think it’s a beautiful thing, 

4- Your 200hr training is the tip of the iceberg. I have done at least one training a year and as many workshops as possible since the day I started teaching. This is a path of continuous self growth, inside and out. Things are, just as in every other industry, evolving, and you want to be able to educate your students and yourself as this happens. So just know that your 200hr training is where it begins, but it does not stop there. 

5- Please, please do not tell studio owners that you do not want to teach early mornings, late nights and weekends. If this is you, stop while you are ahead and know that this is not the job for you. Not sure if have noticed, but there are yoga classes running across the city 7 days a week from 6am to sometimes 10:30pm in the evening. If you want to be successful as a teacher you need to show up in more than a few time slots, in fact the most successful teachers I know are the ones that are teaching all of the time slots, and on the weekends. This is how you connect to a larger audience and make more money as a teacher by filling your own retreats, trainings and workshops in the future. 

So please do not get me wrong, Is it worth it? YES! Is it easy, NO. but from my experience nothing that has been worth it has been easy. I actually love to work and I love to work hard, it has always been a part of me and sure, you could argue that I probably have a higher energy level than the average person. The fact is, I have chosen to invest my energy in my work. I have no children, and i even get to share my dog walking with my partner. So to the moms out there, remember that you have already chosen the hardest job of all, that no one can compare teaching yoga classes or sitting at a mediocre desk job to raising children. 

Whether you have a full time job, a part time gig, or maybe you are home with your kids - if you are thinking about it, here is my advice - Think seriously about it, it still is a job and being self employed is a different ball game. Things truly are not always what they seem. You will still run into the same people you do in every other walk of life, you will still run into problems and face new challenges. The fact is, the same people are everywhere. If you are looking for a quick solution to a problem, changing your job may not be the solution. Most of the things that bring us true happiness and fulfilment in our lives come from working on ourselves from the inside out first, not the other way around. It isn’t always about changing our current situation, but perhaps shifting our perspective instead. 
 
In saying all of this, and I don’t mean to be harsh,  I truly am the number one pusher, cheerleader and believer of following your dreams, of getting out there are finding the things that make your heart beat a little faster. But I am also a believer in hard work, and understanding the reality of our situation. 
So to all of you who are living the hustle, ready for the hustle, and love to hustle, I salute you. Making your dreams a reality is hard, but nothing in my life has ever been more fulfilling as seeing them unfold before my very eyes. 


The truth from behind the scenes of teaching full time by studio owner Amber Stratton.

So You Wanna Teach Yoga.....?

Hi all! My name is Ashley and I am part of the Pure Fam, I chat with members all day at the studios and one topic that often repeats in conversations is cold and flu season. I thought to myself, I haven’t been sick in quite some time. It very well could be due to my routine and the variety of supplements and herbs that I consume on the daily. I wanted to share my tips, in hopes that it can reduce the chances of you getting sick.

Disclaimer: I am not a health care professional. This is what works for me. I have spoken to Naturopathic Doctor’s and Dieticians who have approved of these patterns.

Keep reading for my smoothie recipe, a recap of all products mentioned, and where you can find them! 

Water
This goes without saying, however, I just want to emphasise the importance of water intake. I always carry a Swell bottle with me, or if I’m at work you’ll always see a Pure Yoga glass water bottle on the desk. I aim to drink 3 litres per day. If you’re not used to drinking a lot of water start with 1 litre and increase gradually. 

Ginger
Every morning I make a green smoothie, it always includes a huge knob of fresh ginger. I’ve always enjoyed the taste of ginger, but I can understand that it can be an acquired taste. Start with smaller amounts, and you will likely build a tolerance to it allowing you to gradually add more. Ginger is cheap and I buy several ginger roots at a time – yes, I have been stopped in the grocery store checkout line and asked what I am doing with all of that ginger! Continue reading for my smoothie recipe.

Spirulina 
Many people get turned off by the taste or smell of spirulina, but once it is blended with additional ingredients you won’t notice. The question I get asked most is, “What is spirulina”? Spirulina is an algae that adds protein and antioxidants. You may be wondering how this form of algae can aid in the prevention of you getting sick. Spirulina is rich in vitamins and minerals, which is excellent for improving immunity. A well developed and maintained healthy immune system leads to assisting in defending the body from bacteria and viruses. 

When I am not making my smoothie at home, I’m at Pure Kitchen. I am hooked on the Green Yogi. Where do you think the name came from? It is now one of their best sellers! Ingredients in the Green Yogi include their Lush fresh, cold-pressed, organic juice which has spirulina as well. 

Protector Shot
Along with my Lush, I will always order a Protector Shot at Pure Kitchen. It is packed with ginger, turmeric, and black pepper which improves the absorption of turmeric. Together these ingredients boast anti-nausea, anti-inflammatory, and antioxidant compounds. 

Oil of Oregano Pills 
Yes, in pill form. Who doesn’t want the benefits, but without that horrible taste lingering or burning sensation left in your mouth? Let me make this clear, I don’t take Oil of Oregano pills every day. If I feel like I may be getting ill (sore throat, nauseated, or any cold/flu symptoms in general) I will begin taking one pill in the morning and one at night. I may only do this once, if symptoms continue, I will follow that pattern for a couple days. With that being said, always follow up your oil of oregano with a probiotic. Oil of Oregano is a natural antibiotic, indicating you should up your probiotic intake. 

Herbal Tea
I have a routine of enjoying a cup of herbal tea in the evening after dinner. It is usually one of the following: lemon, ginger, dandelion, chamomile, or peppermint. It’s soothing, relaxing and helps me wind down. The antioxidants and vitamins found in herbal teas are great for helping fight infections. Additionally, I often make my own lemon-ginger beverage.

Add to a blender:
Boiling Water
Lemon, juiced or whole
Large Knob Ginger

Transfer through a sieve into a mug (to avoid the pulp and rinds). Option: add a pinch of cayenne pepper for a kick, or honey if you require it sweetened. 

Sleep
Sleep to me is a non-negotiable and is arguably the most important point on this list (I understand that many of you have children, which I do not). However, to me although I aim for minimum 8 hours of sleep per night, it’s more about the routine that I have created where I see the benefits. I get up at 5AM every single day. I go to bed every night between 7:30PM and 9PM.

I get two reactions from most people:
a) That is ridiculous? Why would you want to do that?
b) I wish I could wake up that early! It must be nice to be able to fall asleep that early! You must feel so rested! No wonder you have so much energy!

Bottom line, I am not saying you need to go to bed or wake up that early, but here are two pieces of advice:

1. Regardless of times, start to be more consistent. If that means going to bed every night at 11PM and waking up every morning at 7AM. Your body will thank you, and you will notice that it creates consistency and routine in other areas of your life. 
2. If you want to wake up earlier, or go to bed earlier. Start by waking up half an hour earlier, and then an hour. Have you ever woken up at 4AM for a flight, and by the time you reach your destination it may only be 7PM but you’re exhausted – same deal! Gradually, you will reach your ideal times if you slowly get your body used to it. 

Thanks for reading. If there is anything I missed or you have suggestions, please leave a comment below. Let’s chat next time you’re in the studio! I love to hear about different health and wellness products and remedies.

Ash xo

Green Smoothie Recipe:
½ Cup Coconut Milk
½ Cup Cold Filtered Water
1 Fresh Lime, Squeezed 
1 Banana
Mint Leaves
½ Avocado 
Hemp Hearts 
Large Knob of Ginger 
1 Cup Frozen Mango 
1-2 Spoonfuls of Spirulina
1-2 Handfuls of Spinach

I use a Vitamix which blends it so well, I don’t know what I’d do without it. However, any blender will work. 

I exclude all sugar from my diet, so I’m not afraid to add fruit to my smoothies. I used to cut out all fruit, but realised I needed to bulk up my smoothies to keep me full for a few hours! I work out in the form of yoga, HIIT training, spinning, boxing, running, and basically any workout that is accessible to me, which means I can use the extra carbohydrates and calories in my morning smoothies! 
	
Products:
Swell Bottle
Cost: $25.00 - $45.00 
Where to find:  https://www.swellbottle.com or try buying local first many kitchen/container stores in Ottawa have them like Readi Set Go in the Glebe. 

Pure Yoga Glass Water Bottle 
Investment: $7.00
Where to find: Any Pure Yoga location

Ginger
Investment: $1.00 - $2.00 per large ginger root 
Where to find: Any grocery store should have it


Spirulina
Investment: $15.00 - $50.00 depending on the size 
Where to find: I use the Organika brand from Wholefoods but any brand should do just fine, and can be found at any health foods store or online. 

Oil of Oregano Pills
Investment: $16.00
Where to find: I use the Natural Factors brand and bought it at Natural Food Pantry in Westboro, but it can be found online.

Probiotics 
Investment: $15.00 - $60.00
Where to find: I buy the Flora brand (100 Billion – refrigerated) from Whole Foods, there are a variety of types to choose from.

Herbal Tea
You can find herbal tea just about anywhere for a variety of price ranges! Just make sure there is no caffeine and no added sugar.

By Ashley Schewchuk, Pure Yogi

Tips to Keep the Bugs away during Cold and Flu Season

1. If you’re a hard-boiled egg fan, but all that messy shell peeling puts you off, add some baking soda to the water as you’re cooking them. The shell will just slide off easily once they’re cooked, and the taste won’t be altered. Amazing!   

2. Celery juice on an empty stomach first thing in the morning is the latest wellness trend (as any self-professed instagram fanatic is probably well aware). You have to juice a whole bunch to come up with the prescribed 16 oz of daily magic green juice, which means storing a lot of every in your fridge, and there usually isn’t that much space in the fridge crisper. Make limp celery crisp again by putting it in a jug of water like you would flowers! The celery will absorb all the water and spring back to life crisp, delicious, and morning wonder juice ready.   

3. This is possibly our favourite hack! If you’re a poached egg fan, but hate the way they come out all stringy and not at all like the neat little round parcels of perfection served up in cafes, read on…. Next time the urge for a poached egg strikes, crack the egg into a sieve (trust us!) the egg white is made up of 2 parts, a thin watery layer and a thicker layer. The sieve drains away the watery part of the egg white that is responsible for all the wispy bits on the poached egg usually. 

---

Once that part drains through simply pop the rest of the egg into the middle of some swirling just boiling water with a splash of white vinegar, and 1.5 minutes later you’ll have the perfect poached egg!   

4. Oatmeal is a wholesome and delicious treat first thing in the morning, but it takes sooo long to create, especially the most nutritious non-quick oats type. For a clever hack, make a big batch of oatmeal, transfer it to a muffin pan and freeze it. Once each section is frozen, simply transfer the whole lot to a large zip lock bag and keep n the freezer. You’ll have delicious and nutritious perfect portions on hand to defrost and add whatever flavour takes your fancy that day.   

5. If you love pancakes, but find the whole thing a bit messy and arduous, transfer your pancake batter to a large squeezie bottle (like a plastic sauce bottle) and simply squeeze your batter into the perfect sized and shaped pancakes in the pan….. genius!

5 Breakfast Hacks You’ll Love

If you’re feeling like some delicious and extremely nutritious winter warming food, look no further than this amazing rejuvenating bowl by wellness blogger Deliciously Ella.

It’s the absolute epitome of wholesome food, with spinach, black beans, steamed sweet potato with crushed garlic, brown rice and a delicious flavoursome dressing. It’s simple to make, and what’s more it’s also vegan and gluten free.    

Serves 2  – 
2/3 of a cup of short grain brown rice (180g) with 800ml of boiling water
2 sweet potatoes (600g)
1 tin of black beans (400g) 
1 bag of spinach (200g) 
3 cloves of garlic 
2 tablespoons of olive oil 
1 lemon 
1 tablespoon of tahini 
1 teaspoon of tamari  

For the dressing  
2 tablespoons of tahini 
3 tablespoons of olive oil  
1 tablespoon of water    

Cook the brown rice as er the instructions on the packet until the rice has the perfect texture. Once the rice has cooked stir the juice of half a lemon into it.  As the rice cooks, peel the sweet potato and cut it into chunks, place into a steamer and steam for about thirty minutes, until it’s really soft and easy to mash with a fork. 

Place the steamed sweet potato in a bowl and mash it with 2 cloves of crushed garlic, 1 tablespoon of tahini, the juice of half a lemon and a little salt.  When the rice and sweet potato are almost ready place the drained/rinsed beans, spinach, tamari and the final crushed clove of garlic into a pan and sauté them for a couple of minutes until the spinach has wilted and the beans are hot  

Finally mix the dressing together in a mug, then place everything in a bowl and pour the dressing over it.      

Bon Appetit!

The Ultimate Mid-Week Quick Vegan Comfort Food

If you’re a yogaholic you’ll appreciate the value of a decent pair of yoga pants. You’ll also know they generally ring in with a hefty price tag, so taking care and expanding the lifespan of your fitness lifestyle staple is a must if you want to rock them to yoga, brunch and your own lounge for years to come.

The secret to the longevity of your yoga pants is in the what, when and how of washing:

1. Especially if you’re practicing hot yoga, get those clothes in the laundry ASAP after class. The longer they sit around waiting to be washed, the more bacteria can grow from your sweat (ew!) and over time they’ll become too smelly to salvage. (Top tip if you can’t wash them straight away rinse them straight after class, or throw them in a bag and put them in the freezer until you wash them - this will kill the bacteria).

2. Launder yoga pants alone, or with other synthetics, this will prevent snags from other fabrics. Also, be careful not to wash them with anything that has zips or velcro,as this can also upset the fabric.

3. Use a small amount of washing powder or liquid only, and don’t use fabric softener. Using too much washing powder can irritate the fabric and lead to it’s early demise, and fabric softener kills it’s wicking ability (sweat absorption).

4. Wash on a cold water cycle.

5. Don’t use a dryer ALL the time. The heat won’t hurt the fabric too badly, but your beloved pants can still shrink a bit if they’re heat dried all the time, so air dry when you can.

Top Tips To Help You Care For Your Yoga Pants

As the cold season descends, so too do the seasonal lurgies that accompany it. Be prepared this winter, add some spice to your life and and don’t just survive this season, thrive!

Tumeric
Unless you’ve been living under a rock, you’re sure to have seen turmeric recipes topping the menu in any self-respecting health food cafe of late. It may be the health ingredient du jour, but the wonder-spice of the natural health industry has actually been used for centuries in eastern medicine to cure ailments. Especially helpful for keeping the winter woes at bay, turmeric has anti-bacterial, anti-fungal, and anti-viral agents all of which will help to boost your overall immune system to fight the nasties. Not only that, but this wonder-herb also helps boost enzymes that detoxify the body, so make sure you’re on the turmeric program before party season hits. We’ll drink (a turmeric latte) to that! Take turmeric in pill form, add it to cooking (Indian curries especially), drink it in warm drinks

Ginger
Another beautiful winter warming spice, ginger is a go-to for stomach upsets and gastrointestinal discomfort (hello excessive party season). It contains anti-inflammatory properties and is amazing at helping to relieve a sore throat once the dreaded winter cold hits, plus it can help clear the airways if you’re feeling chesty too. Incorporate it into your winter health routine to help to kill rhinoviruses that cause colds in the first place.Take ginger in pill form, or drink it in tea especially with honey and lemon.

Nutmeg
As pretty as those winter vistas can be, the long cold season with it’s long dark nights, lurgies, and hibernation can take leave us with a case of the winter blues. Pep yourself up with a dose of nutmeg, which for centuries has been used for it’s anti-anxiety properties. Studies have also shown that anxiety and depression are exacerbated by inflammation within the body, and nutmeg as well as other spices like turmeric, contains anti-inflammatory properties that may help with that.Use it in sauces, sprinkle it on your oatmeal, use it in baking.

Cinnamon
Just the smell of cinnamon makes us feel warm and cosy, no wonder it’s the winter wonder spice. Cinnamon contains micro-nutrients that can help to lower blood sugar and make you feel more stable over the season of over-indulgence. Cinnamon is also said to lower blood pressure, helping you keep your cool over the holiday period!

So go-ahead and get spicy.

Spice Up Your Life This Winter!

If there is one thing i have learned over the years it’s that we all need to learn to manage ourselves. Yes, that’s right, learn to manage your person. You will not be able to manage any other relationship until you can manage the most important one of all, the one with yourself. There are so many aspects to this and as you probably guessed, every single person is going to face their own challenges. I believe if we could all create a morning routine that was a little bit healthier and with purpose, our daily challenges, believe it or not, may seem a little less daunting. 
So here are a few things, non-negotiables, part of my day that truly make everything else run a little smoother. 

1- Wake up. No, I don’t get a gold star for simply opening my eyes. But I do not ever, wake up hit snooze 5 times scroll through my social media and then jump outta bed at the last minute and run out the door. I leave myself at least 1 hour before I have to leave the house. I do not press snooze more than once and yes, sometimes this takes a little more motivation to leave the coziness of my bed, but I have a little conversation with myself and get over it and get on with my day. 

2- Water. Before you have coffee. Every morning a glass of water with pink himalayan sea salt and fresh lemon juice. Did you know that most of us are chronically dehydrated? So how would it make sense to as soon as you wake, down a cup of Folgers and start the day with dehydration? I am not asking for you to give up your delicious coffee. Just have some water first. 

3- No social media for at least the first 30 min - 1 hour of your day. This thing that we are all slightly addicted to. It’s a habit, and often a waste of precious time - especially in the morning. I use it for work and personally. But it can wait. I don’t want anything in the morning distracting me from what needs to be done first to help start me off on the right track. So I make sure I do not ever lie in bed scrolling and pressing snooze. Social media comes out when I am done my morning rituals and if I have some extra time before I head out for the day. 

4- Breakfast. I personally never got on the whole fasting train. I don’t disagree with it, it just isn’t my thing. I eat whole foods, I eat when I am hungry and I need fuel to train. I try to get my yoga practice or workout in in the morning. This means I need a breakfast that includes fat, and protein to get started. This also means I am up early enough so that I can digest my food before I work out. Everyone is different, but this is what works best for me. I have been on an eggs and avocado kick for a while, it gives me enough energy without feeling too full and gives me proper fuel for the day. Avoid sugar, at all costs - but especially in the morning. 

5- Move. Get outside. Whatever you love to do. Walk, run, bike, yoga, weights. Just move your body. You don’t need to train like a maniac, but you do need to move your body. And I get it, the Canadian winters don’t always make it that appealing to get outside, but even a quick walk with the dog or to your local coffee shop will do you more good than you realize. 

So there it is, 5 things that help me get a better start to the day. Most are very simple, obvious healthy choices, but these small things make a huge difference in what the rest of my day looks and feels like. Starting with lemon water and a proper breakfast for example -  I am not dehydrated and I have eaten a proper meal. In turn, I have more energy for my workout and my brain actually functions better. I start my day by not looking at my phone. This way I don’t get sidetracked first thing. I can get clear on what my day is going to look like without the added distraction. Afterall, I have the entire day to have distractions thrown at me and social media can be a waste of precious morning time.

Waking up on time, another no brainer right? Sure, but this also means that I have given myself enough time so there is no rushing around the house, or out the door. This will make that person that cuts you off in traffic a little less stressful and the need to run a red light less tempting, you may actually enjoy your commute into work. Imagine that?
Movement, pretty simple foIks. I took time to move my body in some way, time for myself. In turn I have more energy for others, and in my job this is key. 

So clearly, I encourage morning ritual. Why? Because I have been that functioning-on-4-hours-of-sleep, run-out-the-door, coffee-in-hand,  just-make-in-time-to-work person. It has taken me a long time to learn how to manage myself, and I can tell you from my own experience that learning this has been a huge player in my success both personally and professionally. So I encourage you to give it a try, to make it your own, and see what shifts for you. Thanks for reading and I would LOVE to hear your tips on what your rituals look like! 
Xo
amber


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