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We get it. With all the new health revelations coming through in the last decade, trying to understand what most of them are and what they do seems like a daunting task. Does it even taste good? Is it even going to help me? Are its health claims a little too far-fetched? These are probably a few of the hundreds of questions that you’re asking yourself right now about the new kid on the block- matcha powder. Don’t worry, we asked ourselves the exact same thing before we jumped onto the bandwagon! 

When it comes to matcha, our friends at Matcha Maiden are the go-to experts on the what, why and how of matcha, so they have created this short and sweet list of answers that might make it a little easier for first-time users!

What is matcha powder and how is it different from green tea?

Matcha powder is simply whole green tea leaves stone ground into a fine powder. Unlike regular green tea, where the actual green tea leaves are thrown out once brewed, drinking matcha means that you consume and reap the nutritional benefits of the WHOLE green tea leaf.

Why is it so good?

Because you’re consuming the WHOLE tea leaf when you’re consuming matcha, you can get up to 137x the antioxidants in a cup of matcha than you can in a cup of regular brewed green tea. It’s also got an incredible protein called L-theanine that’s been shown to help calm the mind and the body whilst giving a sustained release of energy. It’s a much gentler way to caffeinate when compared to coffee for great for people that are caffeine sensitive/trying to avoid the jitters!

It’s naturally gluten free, sugar free, very low in calories (like all teas generally are).

What does it taste like?

Since matcha powder is just green tea leaves, it tastes very much like green tea. You should be weary that matcha is a much more concentrated form of green tea so it is much more intense in flavour so we only recommend using ½ a teaspoon of 100% pure, stone ground matcha green tea powder.

How do you use it?

The most common way to use or drink matcha is as a tea or as a latte. Simply dissolve ½ of a teaspoon of matcha powder with a small amount of warm water (not boiling as this will burn the matcha and leave you with a bitter tea!). Once it’s dissolved, add your choice of hot water (for a matcha tea) or hot milk (for a matcha latte).

You can also use matcha in their cooking and baking – we’ve seen matcha banana bread, matcha choc chip cookies, matcha scones, matcha pancakes, the whole lot!

Why is some matcha more expensive than others?

Choosing the right matcha is extremely important as you might finding yourself paying more for a type of matcha powder that you don’t actually need OR on the flip side, paying not enough for a matcha powder that probably not doing the job.

• Many matcha powders from China tend to have a lower price point which is matched by it’s lower quality. Chinese matcha tends to be ground using a metal pulveriser whereas Japanese matcha maintains its traditional techniques of using a stone grinder- using a stone grinder takes MUCH longer but preserves the freshness and nutrients of green tea.
• Matcha can also be bought organic or non-organic with organic being slightly dearer.
• Some matcha isn’t pure matcha- matcha with fillers and sweeteners will be cheaper so make sure to always read the ingredients list!
• Lastly, matcha powder comes in grades- usually culinary grade and ceremonial grade. Ceremonial grade is the highest grade and is traditionally used ONLY for tea ceremonies. Culinary grade however is still great quality and is very suitable for cooking, lattes, making smoothies with and everyday use.

Where to get it?

Check out the Matcha Maiden website to shop for your first bag of 100% pure, organic, stone-ground matcha, sourced from Japan!

We are excited to be sharing some beautiful and useful life advice given to customers by their mothers. Mums really do know best!

"Stop comparing your chapter 1 to someone else’s chapter 20 ... everything takes time." 

"Be consistent."

"No matter how bad it is, something good will always come from it, be strong and be positive!"

"Go out and enjoy the world!"

"Don't sweat the small stuff, it will give you cancer."

"If you can’t say something nice about someone then don’t say anything at all."

"Honesty and truth always prevails. Never stop fighting for the truth."

"Start off as you intend to go on."

"Treat everyone with how you want to be treated, with respect and kindness."

"Listen to your body."

"Always stop and smell the roses."

"Just be yourself and do your best."

"As long as you are honest, any problem or situation you are in will work out in the end."

"Keep looking forward."

"Show the better spirit. When someone else is doing something to hurt you, be the better person- don’t ‘get back’ at them."

"Your presence is more important than any presents. Giving your time is always more valuable."

"Always tell the truth , always be a nice person and good things will come your way."

"Kindness is free, and a smile can go a long way."

"Live your life your way and always take care of yourself first, because you can't make anyone else happy, but you can make yourself happy."

"Never go to bed angry."

"Don’t buy toxic chemical beauty products."

"Follow your heart, that way you’ll never regret a thing."

"You can’t pour anything from empty glass. Look after yourself to keep baby and family well."

"Always take a jacket even if it doesn’t match your outfit!"

This family favourite, healthy apple crumble recipe free from gluten, dairy and refined sugar is the ultimate cool weather dessert. Your kitchen will come alive with the scent of apple, cinnamon and toasted coconut. 

Recipe by nutritionist, naturopath and recipe developer Casey-Lee Lyons from www.livelovenourish.com.au 

 Ingredients:

4 large green apples, peeled & sliced thinly

1 1/2 cups almond meal

1/2 cup organic shredded coconut

1/2 cup macadamias, chopped

3 tbsp melted coconut oil + extra to grease

2 tbsp almond butter/spread

2 tbsp coconut sugar

1 tsp vanilla bean powder

1/2 tsp ground cinnamon

1/8 tsp ground nutmeg

Method:

1. Pre-heat oven to 175’C.
2. Grease a large pie dish with coconut oil. Spread apple slices evenly into a pie dish and sprinkle with a touch of extra cinnamon and vanilla powder. Set aside.
3. In a small saucepan melt coconut oil and almond butter over low heat.
4. In a mixing bowl combine almond meal, coconut, macadamias, coconut sugar, vanilla powder, cinnamon and nutmeg.
5. Pour melted almond butter mixture into mix and combine well.
6. Spoon crumble evenly over apples and bake in oven for 30-35 minutes or until golden on top.
7. Serve warm with optional coconut yoghurt, sugar free coconut ice cream or thickened coconut cream.

Whether your goals are to increase your energy, find a healthy weight, get rid of cravings or that 3pm energy slump and improve your skin or gut health, quitting sugar can have a positive impact on achieving these health goals. When you first quit sugar it takes time for your body to adjust and cravings can be a challenge. Naturopath and nutritionist Casey-Lee Lyons from Live Love Nourish shares with us how to successfully beat sugar cravings with these simple and practical tips. 

Using these simple strategies below that I share in the 8 Weeks To Healthy and Happy Online Program, you can successfully beat sugar cravings and regain your vitality.

• Ensure your diet is nutritionally balanced with key nutrients. Include good quality sources of protein, complex carbohydrates and healthy fats in your diet. Well balanced meals supports stable blood sugar levels and consistent energy levels. I teach you how to make balanced meals with ease in my program.
  
  
• Aim to include a source of good quality protein and healthy fat in each meal. This will make your meal satiating and help to keep cravings at bay.
  
  
• Make sure you include plenty of fresh vegetables (especially lots of greens and low starch veggies) in your main meals. The fibre in vegetables helps to promote balanced blood sugar levels.
  
  
• Set up your kitchen for success. Clean out your pantry, remove any temptation and replace with healthier alternatives that will support your health goals.
  
  
• When cravings kick in take your focus away from food and instead go for a walk outdoors, read a book, get some fresh air or catch up with a friend for a good laugh.
  
  
• Ensure you are eating enough good fats from sources such as avocado, nuts, seeds, coconut, tahini and extra virgin olive oil. Don't be afraid of healthy fats, they are really important in achieving your health goals.
  
  
• Make sure you're drinking plenty of water. Dehydration can often be confused with hunger or even cravings.
  
  
• Cravings can be much worse when you are stressed. Find ways that support you to reduce and to manage stress. Have a bath, get outdoors, go for a walk or do some gentle exercise to help.
  
  
• Make sure you are getting plenty of good quality sleep. Poor sleep increases the hunger hormone Ghrelin making you more likely to reach for quick energy such as sweet treats or energy rich snacks.
  
  
• Boost your meals with fresh, natural flavours such as fresh herbs, spices, fresh lemon or lime juice or chilli to help satisfy your palate without adding sweetness or sugar.
  
  
• Love savoury foods! The more sweet foods you eat, the more your palate will look for them.
  
  
• Add cinnamon to your meals and snacks. Cinnamon is known to help balance sugar levels and reduce sugar cravings. Cinnamon, as well as vanilla also gives a natural sweetness to recipes.
  
• Approach quitting sugar holistically and being to look at what might be triggering your sugar habit. For example, does stress, boredom, emotions, your cycle or fatigue trigger cravings? Consider what other areas of your lifestyle might be impacting why you reach for sugar. It is so much more than willpower.
  
  
• Quit sugar with purpose by giving yourself a vision of why you want to quit sugar and remind yourself of this goal when cravings kick in. Reminding yourself of this will help you to rise above them and look at the bigger picture and make choices in line with your health goals.

I hope these tips help!

If you are looking for extra support to quit sugar with ease check out the 8 Weeks To Healthy and Happy Online Program.

About Casey-Lee

Casey-Lee Lyons is a naturopath, nutritionist, recipe developer and founder of Live Love Nourish, a refreshing online wellness resource for living your healthiest and best self.

She is passionate about inspiring health and happiness through easy-to-understand nutritional and lifestyle advice and loves to share simple real food recipes free from gluten, dairy and sugar.

Casey-Lee's refreshing approach to nutrition has helped many people improve their health, increase energy, find their natural weight, improve gut and digestive health, balance hormones, heal cravings and more via her website, recipe books and the Live Love Nourish signature 8- Weeks To Healthy and Happy Online Program.

Her mission is to educate and inspire others to love and nourish their body from the inside out to achieve health and happiness.

To download her free e-book or to find out more about Casey-Lee visit her website or follow Live Love Nourish on social media:

www.livelovenourish.com.au
Instagram @livelovenourishaus
Facebook @livelovenourish