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  • Set yourself up for success

    Set yourself up for success

    Set yourself up for success

    How to make better New Year’s resolutions

    Is resolution-setting a thing of the past? No way. Don’t give up on setting New Year’s resolutions. But this year, do it the right way!

    Push goals

    “Push goals are the ones you have to push yourself to do; for example, going to the gym after work,” says Kira Lynne, a life coach and registered professional counselor. You do it one day, or a few, but consistency may drop. That is true especially when you start from being entirely sedentary.

    Pull goals

    “Pull goals, on the other hand, pertain to activities you enjoy doing (dance class, yoga in the park, walks with a friend), which makes it easier to stick to your plan, because you love the activity and look forward to it,” says Lynne.

    But before you get started

    Do you drink enough water? Do you get enough quality sleep? Is your food intake adequate for your needs, no matter what life stage you’re in?

    Certain nutritional deficiencies or lifestyle habits can affect our energy levels, which undermine our progress and get in the way of the most carefully set resolutions.

    If it feels like a lot, there’s good news: good habits “stick” to one another. Better sleep enables healthier eating habits, improved energy levels, and a happier mood too.

    Failure comes with nuances

    Inspirational stories can fire us up. We get a routine going, but then life happens, and we don’t show up for a whole week, or two months. Cue shame and feelings of inadequacy.

    But there’s another way to look at it. “It is okay to fall off the wagon, and it’s not a sign of not putting enough effort or not being good enough,” says Lynne. “It’s important to know that when we want to make a change, it’s not [always] smooth sailing.” The opportunity to restart is always there!

    Small steps for long-term goals

    Break up a goal into doable steps. You were hoping for a half-hour jog, but you only have 10 minutes. Do it anyway, mark it as a win, and keep your big running dream alive. A challenging resolution can have a better chance of succeeding than settling for an easy one, because it pushes us to find ways to accomplish it.

    Keeping track of things

    Having an accountability partner is a great way to keep ourselves going, but, says Lynne, “rather than having that someone berate you for not keeping up, think of them as someone to have fun with.”

    If you’re better on your own, go right ahead, but have a reward system in place. “Whenever you fit activity into your day, make a checkmark on the calendar using different colors for different activities, or different colored beads that would go in jars,” suggests Lynne.

    When you reach a certain number of checkmarks or beads, reward yourself with something you like. It makes things fun while also creating positive brain conditioning.

    By Daniela Ginta, MSc, NNCP

    Article Courtesy of Alive Magazine

  • Supporting your body’s detox processes

    Supporting your body’s detox processes

    Supporting your body’s detox processes

    The basics and beyond

    Daily living exposes us and our environment to an increasing number of foreign chemicals and byproducts, often called xenobiotics. But our body is equipped with a complex system of detoxification processes that work to expel these foreign substances. Supporting this amazing system is key to good health.

    What are xenobiotics?

    The term xenobiotics includes a number of substances that are foreign to animal biological systems, such as drugs and pollutants.

    Many xenobiotics have been linked to negative health effects, including hormone-disrupting effects (xenoestrogens), neurological and immunological effects (heavy metals), and carcinogenic effects (alcohol, tobacco, nitrates, pesticides, and heterocyclic aromatic amines from charred food).

    Detoxification phases

    In addition to reducing potential exposures, detoxification involves enhancing the safe elimination of these products through the body’s internal systems of biotransformation. The detoxification pathway is divided into two main steps, phase I detoxification and phase II detoxification.

    Factors influencing detox

    When our detox and biotransformation processes don’t function optimally, it may be due to genetic factors, environmental overload, and/or nutrient deficiencies.

    A healthy diet, of course, influences beneficial effects on our body’s detoxification functions. A whole foods diet that includes a rich variety of fruits and vegetables, whole grains, and healthy proteins contains many phytonutrients and amino acids that enhance phase II enzyme activity. Research continues to uncover the complexities of specific food-derived components to the complex processes of biotransformation.

    Detox programs

    Fad detox programs beyond count have been popularized over the years. Unfortunately, many of these are unlikely to achieve long-term benefits. Given the pervasive ongoing nature of xenobiotic exposure in our world, a more consistent, comprehensive, and sustainable approach to detoxification is best.

    There’s a long tradition of spring cleanses or fasting periods in many cultures. This speaks to the wisdom of enforcing periods of time dedicated to cleaning up one’s diet and lifestyle. Additionally, it may be necessary at times to adopt ongoing changes to sustain long-term health improvement, particularly when it comes to nutritional strategies.

    According to Dr. Philip Rouchotas, ND, in general, components of a successful detox program should include the following elements.

    Clean diet

    Eliminate highly processed foods, sugars, alcohol, and excess caffeine; emphasize green vegetables and sufficient water intake. Check for food intolerances.

    Regular bowel function

    Diet and supplements such as probiotics, bitter herbs, or magnesium can help with this.

    Exercise

    Regular physical activity promotes mobilization of stored toxins from fat and the lymphatic system (a circulatory system made up of lymph vessels that includes the tonsils, spleen, lymph nodes, and lymph vessels).

    Natural detox support

    Always check with your primary care practitioner before trying a new supplement. Some commonly utilized natural health products include:

    • Sulphoraphane
    • Green tea
    • Indole-3-carbinol (I3C)
    • Curcumin
    • N-acetylcysteine (NAC)

    By Dr. Heidi Fritz, MA, ND

    Article Courtesy of Alive Magazine

  • Give yourself a life detox!

    Give yourself a life detox!

    Give yourself a life detox!

    Follow through on your healthy living goals

    A healthy lifestyle is an accumulation of small actions that add up to vitality and longevity. Sometimes we know what changes we need to make in our lives but have a hard time getting around to doing them. And sometimes we know we need changes but aren’t clear about what to do. These tips from a professional psychotherapist will help you clarify goals, stop procrastinating, and start thriving.

    Step 1: Specify your goals

    “You can’t heal what you don’t acknowledge,” says Elenora Molnar, master therapeutic counselor.

    Step 2: Reflect on the goal

    It’s helpful to understand why you developed the unhealthy habit in the first place, so you can replace it with a healthier habit that fulfills the same need, says Molnar. If your mornings are hectic because you look at your phone for an hour before getting out of bed, it may be because you want to delay the start of the day without having to think or problem-solve.

    “Make a plan to start off your day without looking at your phone for one hour,” suggests Molnar. Instead of looking at social media, replace that time with a quick yoga video or walk around the neighbourhood. This gets your body active, while also letting your mind rest and gear up for the day.

    You may want to try a digital detox. Set some firm boundaries around screen time, consider deleting certain apps from your phone, or take a break from social media for a designated amount of time.

    Replace a bad habit with a good one

    “Start overriding your bad habits with new routines,” suggests Molnar. For example, if you want to start jogging, overwrite being sedentary in the evening by taking an easy jog at the same time you would usually be sitting down.

    If you’re trying to stop eating junk food at night, instead of turning on the TV, work on a puzzle, read a book, or do any activity that you don’t associate with snacking. Start with small steps that slowly become your new habits.

    Be flexible

    It’s great to have ambitious goals, but if you’re unrealistic at the beginning, you’ll have trouble meeting them. This can cause you to give up completely. “It’s great to have goals, but give yourself permission to say that goals can change. Always have a plan, but know you can change your plan,” says Molnar.

    Step 3: Find a support group

    Experts say that one of the surest ways to keep with your physical or mental health goals is to find a support group of likeminded people looking to accomplish similar goals.

    Explains Molnar, “When you’re in a group where everyone is focused on the same thing, it’s really powerful because you can be compassionately witnessed by those people. I’m thinking of therapy, but it doesn’t necessarily have to be therapy. It could be a running group or a gardening group.”

    By Stephanie MacDonald

    Article Courtesy of Alive Magazine

  • Tropical Fruit Salad

    Tropical Fruit Salad

    Tropical Fruit Salad

    Print Recipe Pin Recipe
    Total Time 20 minutes
    Servings: 6
    Ingredients Method

    Ingredients
      

    • 1 large pineapple
    • 1 pint strawberries
    • 2 large ripe mangoes
    • 4 kiwis
    • 2 large white-flesh dragon fruit
    • ½ cup apricot preserves
    • 2 tablespoons lime juice
    • 1 ½ tablespoons red grapefruit juice
    • ¾ teaspoon poppy seeds
    • Fresh mint optional

    Method
     

    1. No more than four hours before serving, prepare fruit. Peel, core, and chop pineapple. Hull and halve strawberries. Peel, pit, and chop mango. Peel and slice kiwi. Peel and chop dragon fruit. Store fruit in the refrigerator until it's time to serve.
    2. In a small bowl, whisk together apricot preserves, lime juice, grapefruit juice, and poppy seeds.
    3. Pour dressing over fruit and gently combine. Serve with optional mint garnish.
  • Rose Petal Bath Salts

    Rose Petal Bath Salts

    Rose Petal Bath Salts

    Print Recipe Pin Recipe
    Total Time 15 minutes
    Servings: 5 baths
    Ingredients Method Notes

    Ingredients
      

    • 1 cup Epsom salts
    • 1 cup sea salt
    • ½ cup baking soda
    • ½ cup dried rose petals
    • ¼ cup coarse Himalayan pink salt
    • 1 tablespoon sweet almond oil
    • 20 drops essential oil(s) of your choice see notes for suggested uses and oils

    Method
     

    1. Combine salts, rose petals, and pink salt in a mixing bowl then add in sweet almond oil and essential oils, mix well.
    2. Store in an airtight container.
    3. To use, add a ½ cup to a warm bath.

    Notes

    Be mindful that essential oils are potent plant compounds and should be diluted with a carrier oil before being applied directly to skin, especially with citrus oils.
     
    Suggested Uses (individual or a combination of oils)
    Relaxation/Soothing: Lavender, chamomile, clary sage
    Energizing: peppermint, orange, lemon, lemongrass, bergamot
    Uplifting: Texas cedarwood, sweet orange, lemon, patchouli, ylang ylang
    Healing: eucalyptus, tee tree, rosemary, clove, peppermint

  • Roasted Chicken Legs with Grapes

    Roasted Chicken Legs with Grapes

    Roasted Chicken Legs with Grapes

    Print Recipe Pin Recipe
    Marinate 1 hour
    Total Time 1 hour 50 minutes
    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    • 6 chicken legs approximately 3-4 pounds
    • ½ cup teriyaki marinade
    • ½ pound shallots sliced
    • 4 tablespoons unsalted butter room temperature
    • 1 ¼ pounds red grapes cut into clusters

    Method
     

    1. Marinate chicken legs in teriyaki sauce for a minimum of 1 hour, turning occasionally.
    2. After chicken has marinated, discard excess marinade. Preheat oven to 375°F.
    3. Place sliced shallots evenly on a baking sheet. Remove chicken from marinade and place on top of shallots, season with ground black pepper.
    4. Take the butter and spread it under the skin of the chicken evenly.
    5. Cook chicken for 25 minutes. Add grape clusters and continue to cook until chicken reaches an internal temperature of 165°F, approximately 20-25 more minutes. Allow chicken to rest for five minutes before serving.

    Notes

    Excellent paired with sautéed spinach or a green salad.
  • Quick Peach Melba

    Quick Peach Melba

    Quick Peach Melba

    Print Recipe Pin Recipe
    Total Time 30 minutes
    Servings: 2
    Ingredients Method Notes

    Ingredients
      

    • 4 ripe peaches stoned and chopped
    • 2 pints fresh raspberries
    • 2 tablespoons cane sugar divided
    • 1 quart non-dairy vanilla frozen yogurt (or ice cream)
    • Fresh mint for garnish

    Method
     

    1. In a small bowl, toss raspberries with 1 tablespoon sugar or to taste and set aside. If raspberries do not release juices, press with the back of a spoon. In another bowl, toss peaches with remaining sugar and set aside.Allow fruit to rest for 15 minutes or until juices release.
    2. To serve, place peaches at the bottom of serving dishes and scoop frozen yogurt on top.Spoon over raspberries and garnish with fresh mint.Serve immediately.

    Notes

    Frozen fruit can be substituted as needed.
  • Maple Roasted Winter Squash

    Maple Roasted Winter Squash

    Maple Roasted Winter Squash

    Print Recipe Pin Recipe
    Total Time 1 hour
    Servings: 3
    Ingredients Method

    Ingredients
      

    • 5 pounds winter squash (such as kabocha or butternut) seeded and cut into 1" pieces
    • 1 medium red onion chopped
    • ½ cup walnut halves
    • ⅓ cup avocado oil
    • ⅓ cup maple syrup
    • 1 teaspoon sea salt
    • 1 teaspoon crushed red pepper flakes or to taste
    • ½ cup crumbled feta

    Method
     

    1. Preheat oven to 400°F. Place winter squash, red onion, and walnut halves in a large mixing bowl.
    2. In a separate bowl, whisk together the avocado oil, maple syrup, salt, and crushed red pepper flakes. Pour mixture over squash and toss until well coated.
    3. Spread squash out on two parchment-lined baking pans in a single layer. Bake for 40 minutes or until squash is tender.
    4. Place squash in a serving vessel and sprinkle on crumbled feta.
  • Hawaiian Burgers

    Hawaiian Burgers

    Hawaiian Burgers

    Print Recipe Pin Recipe
    Total Time 20 minutes
    Servings: 8
    Ingredients Method

    Ingredients
      

    • 8 beef or alternative-protein patties
    • 1 cup huli huli BBQ sauce divided
    • 1 can pineapple slices drained
    • 16 slices pepperjack cheese
    • 1 small red onion thinly sliced
    • 8 sesame seed burger buns
    Huli Huli Sauce (Hawaiian BBQ Sauce)
    • ½ cup ketchup
    • ½ cup brown sugar
    • ⅓ cup pineapple juice
    • ¼ cup tamari or shoyu soy sauce
    • 2 tablespoons toasted sesame oil
    • 2 tablespoons sriracha
    • 1 tablespoon rice vinegar
    • 2 large garlic cloves finely minced
    • 1 tablespoon peeled and minced ginger
    • 1-2 tablespoons cornstarch and water for thickening if needed (optional)

    Method
     

    1. Preheat the grill to 450°F or medium heat. Season beef patties on both sides with salt and pepper. Set aside a ½ cup of bbq sauce for serving. Grill burgers for 4 minutes per side, basting with remaining sauce as they cook. Burgers should reach an internal temperature of 165°F. Any sauce left after basting burgers should be discarded.
    2. Meanwhile, place pineapple slices on grill and cook until lightly caramelized, approximately 2 minutes per side.
    3. Place two slices of pepper jack cheese per burger patty and cook for another minute or until cheese has melted.
    4. Place burgers on buns with a pineapple slice and red onion. Serve with reserved bbq sauce.
    Huli Huli Sauce (Hawaiian BBQ Sauce)
    1. Place all ingredients in a small saucepan and bring to a simmer. Cook for 5 minutes.
    2. Once cooled, if the sauce is too thin, whisk together equal parts water and cornstarch in a small bowl. Add the mixture to the barbecue sauce and rewarm to activate the thickening properties of the cornstarch.
  • Halloumi and Veggie Skewers

    Halloumi and Veggie Skewers

    Halloumi and Veggie Skewers

    Print Recipe Pin Recipe
    Total Time 35 minutes
    Servings: 9
    Ingredients Method

    Ingredients
      

    • 9 wooden skewers
    • 12 oz halloumi cheese (sub bread cheese)
    • 1 medium zucchini
    • 1 large orange bell pepper
    • 1 large red onion
    • 1 pint cherry tomatoes
    • 1 pint button mushrooms
    • Olive oil for brushing
    • Salt and pepper to taste
    • 1 cup honey mustard sauce

    Method
     

    1. Place wooden skewers in water and soak for at least15 minutes while you prepare the recipe ingredients.
    2. Cube the cheese into roughly 1-inch pieces. Cut the zucchini, bell pepper, and onion into 1-inch pieces. keep cherry tomatoes and mushrooms whole.
    3. Build the skewers by alternating between ingredients.Leave a small amount of space between ingredients and a bit of space on each end of the skewer.
    4. Brush skewers lightly with olive oil and season lightly with salt and pepper.
    5. Grill skewers on medium-high heat, and cook to desired doneness, flipping occasionally.
    6. Serve skewers with honey mustard sauce.