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  • Wild Raspberry and Chamomile Enchanted Forest Pancakes

    Wild Raspberry and Chamomile Enchanted Forest Pancakes

    Wild Raspberry and Chamomile Enchanted Forest Pancakes

    Soft, golden pancakes infused with calming chamomile and dotted with tart wild raspberries—nature’s own anti-inflammatory superfruit—create a breakfast that soothes the body and delights the senses.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 cup einkorn flour or almond flour
    • 1 scoop vanilla protein powder
    • 1 teaspoon baking powder
    • ¼ teaspoon sea salt
    • ½ teaspoon ground chamomile or steeped chamomile tea, cooled, in place of some liquid
    • 1 large organic egg
    • ¾ cup organic whole milk or any milk of choice
    • 2 tablespoons coconut sugar
    • 2 tablespoon butter melted
    • 1 tablespoon vanilla extract
    • ½ cup fresh wild raspberries
    • 1 tablespoon butter or coconut oil for cooking
    • Extra raspberries for topping
    • Pure maple syrup for topping

    Method
     

    1. In bowl, whisk together flour, protein powder, baking powder, salt, and chamomile.
    2. In another bowl, whisk egg, milk, coconut sugar, melted butter, and vanilla.
    3. Gradually combine wet and dry ingredients, stirring until just combined. Do not overmix! Lumps are fine. Gently fold in wild raspberries.
    4. Heat pan over medium heat, greased with butter or coconut oil. Pour batter to form pancakes and cook for 1 to 3 minutes per side, until golden. Do not overcook!
    5. Serve warm with extra wild raspberries, a coin of butter, and a drizzle of pure maple syrup.

    By Corinne Quesnel

    Recipe Courtesy of Alive Magazine
  • Wild Ginger and Blueberry Glazed Crispy Duck Breast

    Wild Ginger and Blueberry Glazed Crispy Duck Breast

    Wild Ginger and Blueberry Glazed Crispy Duck Breast

    The deep, warming spice of wild ginger enhances a glossy, antioxidant-packed blueberry glaze atop perfectly crispy duck breast, bringing both flavour and anti-inflammatory benefits to the table.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method

    Ingredients
      

    • 2 duck breasts skin on
    • ½ teaspoon sea salt
    • ¼ teaspoon black pepper
    • ½ cup wild blueberries (fresh or frozen)
    • 1 teaspoon grated wild ginger
    • 1 tablespoon raw honey
    • 1 tablespoon apple cider vinegar

    Method
     

    1. Preheat oven to 400 F (200 C). Score duck skin and season with salt and pepper.
    2. In cold pan, place duck breasts skin side down. Heat to medium heat and cook for 5 to 7 minutes, until fat is rendered and skin is crisp.
    3. Flip and transfer to preheated oven for an additional 7 to 10 minutes, or until you’ve reached desired doneness.
    4. Meanwhile, in saucepan, heat blueberries, wild ginger, honey, and vinegar on medium-high heat until syrupy.
    5. Let duck rest for at least 15 to 20 minutes, slice, and drizzle with blueberry glaze.

    By Corinne Quesnel

    Recipe Courtesy of Alive Magazine
  • Wild Blueberry and Saskatoon Berry Honeycomb Tarts with Chamomile Mascarpone Cream

    Wild Blueberry and Saskatoon Berry Honeycomb Tarts with Chamomile Mascarpone Cream

    Wild Blueberry and Saskatoon Berry Honeycomb Tarts with Chamomile Mascarpone Cream

    Lush wild blueberries and sweet Saskatoon berries, rich in brain-boosting anthocyanins, are folded into golden honeycomb tarts and finished with a velvety chamomile-infused mascarpone cream for the ultimate healing indulgence.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • ½ cup wild blueberries
    • ½ cup Saskatoon berries
    • 1 tablespoon raw honey
    • 1 teaspoon lemon juice
    • 1 teaspoon chia seeds
    • ½ cup mascarpone cheese
    • 1 teaspoon vanilla bean paste
    • 1 tablespoon chamomile tea strongly brewed and cooled
    • 1 teaspoon raw honey for cream
    • 4 small grain-free (or gluten-free) tart shells

    Method
     

    1. In saucepan on medium-high heat, cook berries, honey, and lemon juice until slightly thickened. Mash berries to release juices, then mix in chia seeds and let cool.
    2. In bowl, mix mascarpone, vanilla bean paste, chamomile tea, and honey until smooth.
    3. Bake tarts according to box directions, then let cool. Fill tart shells with berry mixture and top with chamomile mascarpone. Serve immediately, or store in fridge for up to 3 days.

    By Corinne Quesnel

    Recipe Courtesy of Alive Magazine
  • Lead an anti-inflammatory lifestyle

    Lead an anti-inflammatory lifestyle

    A few lifestyle changes can make all the difference

    Inflammation is a process of immune activation the body takes to defend against infection, toxins, or tissue injury, with the purpose of healing the body’s tissues. Our immune cells “turn on” inflammation in response to perceived threats by secreting an array of chemical mediators called cytokines, which can be measured in the blood, such as interleukin 6 (IL-6) and C-reactive protein (CRP).

    When prolonged, however, chronic low-grade inflammation becomes the common underlying pathway of a myriad diseases. These include skin conditions, arthritis, heart disease, cancer, and even depression. Most commonly, the factors contributing to chronic inflammation involve diet, the gut microbiome, toxic chemical exposures, bodyweight, and chronic stress.

    Eat a healthy diet

    The standard Western diet is characterized by consumption of processed and ultra-processed foods. The chronic, low-grade inflammation caused by such metabolic excess has been called “meta-inflammation” and has been linked to the development of heart disease and cancer.

    Diets such as the Mediterranean diet, characterized by high consumption of vegetables, fruits, whole grains, legumes, and fish are associated with lower inflammatory cytokines in the blood compared to high-caloric intake and consumption of sweets, refined cereals, processed meats, snacks, and sugary drinks.4 Ultra-processed foods may also contain harmful chemicals, such as bisphenol or phthalates, which have been associated with higher levels of IL-6 and CRP.

    Engage in regular exercise

    Fat tissue secretes inflammatory cytokines, and exercise can suppress this activity. Exercise actually causes muscle to release -inflammatory cytokines.

    The Canadian 24-Hour Movement Guidelines recommend performing a variety of types and intensities of physical activity:
    • moderate to vigorous aerobic physical activities for at least 150 minutes per week
    • muscle strengthening activities using major muscle groups at least twice a week
    • several hours of light physical activities, including standing

    Stepwise strategy to reduce inflammation

    StrategyHow-to
    reduce sugar intakehalve the sugar in your tea or coffee; better yet, don’t use sugar at all!
    improve sleepgo to bed one hour earlier
    break up your stressengage in prayer, meditation, or spiritual reading 10 to 20 minutes a day
    forgivenessexpress forgiveness toward those who’ve offended you (“I forgive her”) so you can let go of those grievances
    sense of purposebook time to spend doing something <fun> with your kids or spouse, or a hobby on your own
    exercisewalk laps around the arena or field instead of sitting while at your kids’ sports practices
    increase antioxidantsensure half your plate contains vegetables and fruits (rich in phytonutrients); consume antioxidant-rich teas like green tea, dandelion, and nettle
    improve microbiomeintroduce fermented foods like kombucha tea or unpasteurized sauerkraut

    By Heidi Fritz

    Article Courtesy of Alive Magazine
  • Tech neck

    Tech neck

    How screen time is straining your body

    Tech neck: how screen time is straining your body

    From laptops to smartphones, screens have become a constant companion in modern life. But the hours we spend hunched over our devices are contributing to a common complaint known as “tech neck.”

    Characterized by neck stiffness, headaches, and shoulder pain, the condition is largely the result of prolonged forward head posture while looking down at screens.

    When the head tilts forward, the strain on the neck increases dramatically. Research suggests that even a modest downward tilt can place several times the normal load on the cervical spine. Over time, this posture can irritate muscles, compress joints, and lead to chronic tension in the neck, shoulders, and upper back. Many people also experience tension headaches or eye strain, especially after long stretches of computer work.

    Fortunately, a few small changes can make a big difference.

    Adjust your screen position Ideally, the top of your computer screen should be at or slightly below eye level so you’re looking straight ahead rather than downward. If you work on a laptop, consider using a stand or stack of books to raise the screen and pair it with an external keyboard.

    Check your posture: Sit with your shoulders relaxed and your ears aligned over your shoulders—not drifting forward. Your feet should rest flat on the floor, with knees roughly level with your hips.

    Use ergonomic micro-adjustments Instead of staying frozen in one position, shift your posture frequently. Adjust your chair angle, change the angle of your screen, or sit slightly farther back for a few minutes. These small movements help prevent muscle fatigue and reduce tension buildup.

    Protect your eyes Eye strain can contribute to neck tension because people tend to lean forward when they struggle to see clearly. Follow the “20-20-20 rule”: every 20 minutes, look at something about 20 feet away for at least 20 seconds to relax the eye muscles.

    Stretch it out Simple stretches throughout the day can help counteract screen-time strain.

    • Chin tuck: Sit tall and gently draw your chin straight back, as if making a double chin. Hold for five seconds and repeat five times to strengthen deep neck muscles.
    • Shoulder rolls: Lift your shoulders toward your ears, then roll them back and down. Repeat 10 times to release upper-back tension.
    • Neck side stretch: Tilt your left ear toward your left shoulder until you feel a gentle stretch along the opposite side of your neck. Hold for 15 seconds and repeat on the other side.

    By Carimé Lane

    Article Courtesy of Alive Magazine

  • Greenifying the concrete jungle

    Greenifying the concrete jungle

    How urban green spaces combat environmental challenges

    As our cities grow, the importance of green spaces becomes increasingly evident. While skyscrapers and bustling streets are iconic of urban environments, access to natural landscapes and parks is invaluable.

    The impact of green spaces on urban environments

    Green spaces can act as natural air filters, absorbing pollutants and releasing oxygen. Therefore, the more green spaces in a community, the better the air quality.

    In addition, urban dwellers with access to more green areas experience fewer instances of mental distress and are less likely to suffer from anxiety, depression, and other diseases.

    Urban Heat Island effect

    The urban heat island (UHI) effect is a phenomenon creating waves for city dwellers in multiple areas. Big cities where natural vegetation has been replaced with dense concentrations of buildings and large amounts of materials such as asphalt, concrete, and pavement result in higher temperatures than surrounding rural areas due to surfaces absorbing and retaining heat from the sun. Nature’s natural cooling systems, such as trees and vegetation, are no longer available to mitigate the heat.

    UHIs can lead to heat-related illnesses, higher energy consumption, and increased air pollution (from air conditioning units, for example). Green spaces help to combat this issue by providing shade, evaporative cooling, and natural ventilation.

    Start a community garden

    Interested in growing a garden, but don’t have a big enough space? Here are some tips on how start your own community garden:

    1. Gather interested community members and form a garden committee to plan and organize.
    2. Find a suitable location, such as a vacant lot or a space within a park.
    3. Seek out grants and funding opportunities to help with the costs of materials and tools.
    4. Consider partnering with local organizations and businesses for support.

    With determination and collaboration, a community garden can be a thriving green space for all to enjoy and reflect the uniqueness of your community.

    By Adam Meyer

    Article Courtesy of Alive Magazine
  • Healthy hydration for your next vacation

    Healthy hydration for your next vacation

    Sip your way to a better summer holiday

    While you may be focused on bookmarking favourite sightseeing spots in your travel guide and packing essentials like sunscreen, don’t forget an oft-overlooked essential of healthy travel: a healthy hydration plan.

    Hydration―an essential part of a great vacation

    Many people often get sick after a vacation. This may be due to an array of factors, all of which hydration can play a part in ameliorating.

    Weakened immune system

    That enclosed airplane cabin is notoriously germ-ridden. Staying hydrated improves your immune system strength. For example, mucous membranes in your sinuses stay moist with proper hydration, thus aiding them in their role as natural defenders against viruses. Drinking water also flushes out toxins that build up on your trip, whether it’s bacteria or too many greasy poolside burgers.

    Travel fatigue and time zone changes

    Don’t let those red-eye flights leave you too tired to enjoy your destination. Lack of quality sleep weakens your immune system. Staying hydrated can help improve sleep and helps you overcome jet lag.

    “Fasten seat belt” sign = dehydration

    Dehydration during travel is a common issue. This is especially true if you’re flying. Airplanes have a much lower percentage of moisture in the air, because airplanes pull air from outside to pressurize the cabins; and being at a high altitude makes the air naturally dry. Airplane cabins are also dehumidified. These two factors create an environment that has about 5 to 20 percent humidity, whereas the average home has about 40 to 60 percent.

    The result? Faster water loss simply by being on an airplane.

    What to pack to stay hydrated

    Pre-flight checklist

    Don’t wait until you’re thirsty; start hydrating at least four hours before you hit the road. Try to up my water and eat foods with a high water content: things like cucumbers and oranges.

    Reusable water bottle

    Bring a refillable water bottle and fill it after going through security. Having a refillable bottle is also really handy during your trip.

    Electrolytes and supplements

    Replacing your sodium, potassium, and magnesium is especially helpful after flights. Try coconut water, hyaluronic acid supplements, and B vitamins to help with energy and cellular hydration.

    Safe water FAQs

    Is the drinking water at my destination safe?

    Choose bottled water if you have any doubts about water safety. In some countries, it may be a good idea to skip ice in your drinks and use bottled water to brush your teeth.

    When should I see a doctor?

    If you discover the water you’ve consumed is contaminated water, consult a doctor if you’ve been sick for longer than two days, have severe pains, notice blood after going to the bathroom, or have a fever above 39 C (102 F).

    By Joshua Duvauchelle

    Article Courtesy of Alive Magazine
  • Through the fog

    Through the fog

    Hope and healing beyond conventional chronic pain methods

    The ebb and flow of chronic pain is tough to navigate. A complex and deeply personal experience, it comes crashing in waves on some days and feels like treading water on others.

    The complexities of pain

    Fibromyalgia, arthritis, herniated discs—the list of chronic conditions is varied and long. Without effective treatment, the pain associated with these conditions can affect many aspects of life, including work, social functions, and family life.

    The complex nature of chronic pain often demands a multifaceted approach to treatment. By exploring and combining alternative treatments with traditional ones, we can create a personalized path toward greater comfort, balance, and overall wellness.

    The need for a new approach

    While conventional medicine provides essential tools—medications, surgical interventions, counselling—they often aren’t enough to fully address the root cause of pain.

    Alternative therapies can offer ways to manage symptoms and restore a sense of control over your body―to complement conventional methods, rather than replacing them.

    Alternative pain relief options

    Integrating alternative approaches into a broader pain management strategy may also empower one to actively participate in the healing journey.

    TENS

    Transcutaneous electrical nerve stimulation (TENS) provides a mild electrical current to the nerves. It’s thought that this offers pain relief by blocking or altering the perception of pain and raising the body’s endorphin level.

    Sound therapy

    Used to influence a person’s physiological and psychological states, sound therapy is thought to help recalibrate the brain’s perception of pain and discomfort and promote relaxation.

    Examples of sound therapy can include the following:

    • chimes
    • singing bowls
    • chanting
    • drumming
    • music

    Other excellent modalities

    Other complementary alternative therapies include acupuncture, massage therapy, and meditation.

    Although it may be an ongoing challenge, with a holistic approach that embraces both modern medicine and alternative healing, we can shift focus from pain to self-care and from limitation to possibility.

    Catch some zzzs

    Even short bouts of sleep can often feel elusive when dealing with chronic pain.

    Some simple tips can help alleviate or improve your health outcomes; after all, <some> relief is better than no relief:

    • Try relaxing distraction: Look into guided meditation or rhythmic breathing to alter your focus.
    • Take pain medications right before bed: Help your body relax and feel more comfortable when trying to wind down.
    • Stay consistent: Aim to fall asleep and wake up at the same time every day to create a routine.

    Eating for chronic pain

    Anti-inflammatory foods, such as the following, can help manage symptoms and improve pain outcomes:

    • fatty fish (salmon, sardines)
    • leafy greens (kale, spinach)
    • fruits (berries, grapes)
    • nuts (almonds and walnuts)
    • seeds (chia, hemp)
    • extra-virgin olive oil
    • tomatoes
    • citrus fruits (grapefruit, oranges)
    • whole grains (wheat, brown rice)

    By Melissa Curman

    Article Courtesy of Alive Magazine

  • Smashed Cucumber Salad

    Smashed Cucumber Salad

    Smashed Cucumber Salad

    Print Recipe Pin Recipe
    Total Time 30 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 3 large English cucumbers
    • 1½ teaspoons sea salt
    • 1 small shallot peeled and thinly sliced
    • 4½ tablespoons champagne vinegar
    • 3 tablespoons toasted sesame oil
    • 2 teaspoons Sriracha
    • 1½ teaspoons cane sugar
    • ¾ teaspoon garlic powder
    • ½ teaspoon crushed red chilies
    • 1 tablespoon Gomasio seasoning or toasted sesame seeds
    • ½ bunch cilantro cut into 2-inch sprigs

    Method
     

    1. Quarter the cucumbers lengthwise and remove the seeds. Cut into 1-inch diagonal pieces, discarding the ends.Place cucumbers in a resealable bag and gently smash with a rolling pin until lightly cracked.
    2. Transfer cucumbers to a bowl and toss with sea salt. Let rest for 15-20 minutes to draw out excess moisture. Drain, pat dry with paper towels, and return cucumbers to the bowl. Add sliced shallots.
    3. In a separate bowl, whisk together the champagne vinegar, toasted sesame oil, sriracha, cane sugar, garlic powder, crushed red chilies, and Gomasio seasoning.
    4. Toss cucumbers and shallots with the dressing until evenly coated. Fold in cilantro and chill briefly or serve immediately.
  • Roasted Cauliflower Hummus Bowl

    Roasted Cauliflower Hummus Bowl

    Roasted Cauliflower Hummus Bowl

    Print Recipe Pin Recipe
    Total Time 30 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 teaspoon paprika
    • 1 teaspoon ground cumin
    • ½ teaspoon garlic powder
    • ½ teaspoon turmeric
    • ½ teaspoon sea salt
    • 4 tablespoons olive oil
    • 2 pounds bite-size cauliflower florets
    • 16 ounces roasted red pepper hummus
    • 2 avocados peeled, pitted, and sliced
    • ⅔ cup pickled red onion
    • ½ cup crumbled feta cheese
    • 2 large handfuls microgreens
    • 4 poached eggs

    Method
     

    1. Preheat oven to 375°F. Line two baking sheets with parchment paper.
    2. In a large mixing bowl, combine paprika, cumin, garlic powder, turmeric, sea salt, and olive oil. Toss with cauliflower until evenly coated.
    3. Spread cauliflower evenly on the baking sheets and roast for 15-20 minutes, until tender and lightly browned. Rotate pans halfway through for even roasting.
    4. To assemble each bowl, spread hummus onto the bottom of a shallow bowl or plate, creating a slightly thicker rim around the edges.
    5. Arrange roasted cauliflower in the center. Top with avocado slices, poached egg, pickled red onion, feta cheese, and microgreens.
    6. Drizzle with additional olive oil if desired and serve immediately.