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  • Clear the air

    Clear the air

    Your indoor wellness toolkit for autumn

    With days getting shorter and kids back to school, autumn sees us spending more time inside. While we tend to focus on cold and flu prevention from cramped quarters during the fall, we don’t give enough attention to the quality of <indoor> air and its correlation with our health.

    Threat No. 1: Mould

    Found in: water-damaged walls, HVAC systems, basements, and poorly cleaned humidifiers.

    Impact on immunity: Mould disrupts immune function by dysregulating T and B immune cell activity, increasing baseline inflammation without infection, and breaking down immune tolerance.

    Mould exposure also disrupts barrier functions in places like the respiratory and digestive tracts, resulting in an inappropriate immune response.

    Health consequences: Indoor mould exposure and dampness are associated with an increased risk of developing asthma in young children, and increased asthma morbidity in adults already suffering from the condition. Exposure is associated with rhinitis, sinusitis, and irritable bowel disease.

    Mould exposure is also associated with the development and exacerbation of allergic and nonallergic chronic inflammatory diseases and autoimmune disorders.

    Remedy:

    • Keep indoor humidity between 35 and 50 percent, measured by hygrometer.
    • Use a dehumidifier in damp areas (basements, bathrooms).
    • Clean humidifiers daily/weekly and avoid them unless truly needed.
    • Address even minor leaks immediately—behind walls, under sinks, and around windows.
    • Consider professional inspection and testing.

    Threat No. 2:Nitrogen dioxide (NO2) and particulate matter (PM2.5)

    Found in: gas stoves, fireplaces, heaters, cooking oils, candles, and dust.

    Impact on immunity: Gas stoves release nitrogen dioxide (NO2) and fine particulate matter (PM2.5), which damage mucosal immunity, impair natural killer cell activity, increase airway permeability, and raise inflammatory cytokines (IL-6 and TNF-α).

    Health consequences: Inhaling particulate matter affects lung function and oxygen saturation, and is associated with an aggravation of symptoms of chronic obstructive pulmonary disease and childhood asthma.

    Remedy:

    • Always use an exhaust fan or open a window when cooking with gas.
    • Swap to electric or induction if renovating.
    • Minimize burning candles, incense, and indoor wood-burning stoves.
    • Use a HEPA- and activated-carbon air purifier near the kitchen or common areas.
    • Vacuum regularly with a HEPA-filtered vacuum.

    Threat No. 3: PFAS: Forever chemicals

    Found in: nonstick cookware, stain-resistant textiles, food packaging, cosmetics, and waterproof gear.

    Impact on immunity: These persistent chemicals accumulate in the body and suppress antibody production, interfere with vaccine response, and increase systemic inflammation.

    Health consequences: PFAS may affect the nervous system; alter the functioning of the liver, kidney, and thyroid; impact bodyweight and metabolism; and affect reproductive function.

    Remedy:

    • Replace nonstick pans with stainless steel, ceramic, or cast iron.
    • Say no to stain-resistant fabrics (like Scotchgard-treated couches and carpets).
    • Avoid fast-food packaging and microwave popcorn.
    • Use a reverse osmosis or activated carbon water filter certified to remove PFAS.

    By Cassie Irwin, ND

    Article Courtesy of Alive Magazine
  • Pumpkin Spice Sheet Pan Pancake

    Pumpkin Spice Sheet Pan Pancake

    Pumpkin Spice Sheet Pan Pancake

    Print Recipe Pin Recipe
    Total Time 35 minutes
    Servings: 6
    Ingredients Method

    Ingredients
      

    • 8 tablespoons unsalted butter melted
    • 2 cups buttermilk or milk
    • 1 large egg
    • ¾ cup pumpkin puree
    • 2 teaspoons vanilla extract
    • 2 ½ cups all-purpose flour
    • ¼ cup cane sugar
    • 5 teaspoons baking powder
    • 2 ¼ teaspoons pumpkin pie spice divided
    • ¾ teaspoon sea salt
    • 1 cup toasted pecans coarsely chopped
    • 2 tablespoons cane sugar
    • 1 ¼ teaspoons pumpkin pie spice
    • Powdered sugar for serving
    • Maple syrup for serving

    Method
     

    1. Preheat oven to 400°F. Line a 13-by-18-inch sheet pan with parchment paper.
    2. Whisk together the melted butter, buttermilk or milk, egg, pumpkin puree, and vanilla.
    3. In a separate bowl, whisk together the flour, sugar, baking powder, 1 teaspoon of pumpkin pie spice, and sea salt.
    4. Stir the wet ingredients into the dry ingredients just until combined. Spread the batter evenly into the prepared sheet pan.
    5. In a small bowl, combine the toasted pecans, cane sugar, and remaining 1 ¼ teaspoon pumpkin pie spice. Sprinkle the pecan topping evenly over the batter.
    6. Bake for 18-22 minutes, or until the center springs back when gently pressed.
    7. Allow to cool for a few minutes, then cut into12 squares. Dust with powdered sugar and serve with maple syrup.
  • Beef and Bean Chili

    Beef and Bean Chili

    Beef and Bean Chili

    Print Recipe Pin Recipe
    Total Time 40 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 3 tablespoons olive oil
    • 1 medium yellow onion chopped
    • 1 large green bell pepper chopped
    • 1 pound ground beef
    • 1 ½ tablespoons mild chili powder
    • 1 tablespoon paprika
    • 1 tablespoon ground cumin
    • 2 teaspoons granulated garlic or garlic powder
    • ½ teaspoon sea salt
    • ½ teaspoon ground black pepper
    • 1 15-ounce can crushed tomatoes
    • 1 quart chicken or beef stock
    • 2 15-ounce cans chili beans undrained
    • ½ cup sliced green olives

    Method
     

    1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and green bell pepper and sauté until tender, about 5-7 minutes.
    2. Add the ground beef and cook until no longer pink, breaking it into crumbles as it cooks. Drain any excess fat if needed.
    3. Stir in the chili powder, paprika, cumin, garlic, salt, and black pepper. Cook for about 1 minute, until fragrant.
    4. Add the crushed tomatoes and stock.Stir well and bring to a gentle simmer.Cook for 15-20 minutes.
    5. Stir in the chili beans with their liquid and continue cooking for 5 minutes, until heated through.
    6. Remove from the heat and stir in the sliced green olives.
    7. Taste and adjust the seasonings as needed before serving.
  • Sweet Potato Burger Bowl

    Sweet Potato Burger Bowl

    Sweet Potato Burger Bowl

    Print Recipe Pin Recipe
    Total Time 45 minutes
    Servings: 2
    Ingredients Method

    Ingredients
      

    • 1 pound sweet potatoes cut into 1-inch cubes
    • 3 tablespoons olive oil divided
    • ½ teaspoon sea salt
    • 1 pound ground beef
    • 1 tablespoon olive oil
    • ¾ teaspoon garlic powder
    • ¾ teaspoon paprika
    • ½ teaspoon salt
    • ½ teaspoon black pepper
    • 1 romaine heart shredded (about 4 cups)
    • 1 ½ cups shredded sharp cheddar cheese
    • 2 medium beefsteak tomatoes chopped
    • 2 medium avocado peeled, pitted, and chopped
    • 1 cup sliced dill pickles
    • ½ small white onion thinly julienned
    • ½ – 1 cup prepared or homemade burger sauce

    Method
     

    1. Preheat the oven to 375°F. Toss the sweet potatoes with 2 tablespoons of olive oil and sea salt. Spread them in a single layer on a baking sheet and roast for 35 minutes, or until tender and lightly browned.
    2. While the sweet potatoes are roasting, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add the ground beef and cook, breaking it up with a spoon, until no longer pink. Stir in the garlic powder, paprika, salt, and black pepper, and cook for 2-3 minutes more. Drain any excess fat if needed.
    3. Divide the shredded romaine between bowls.Top with the seasoned beef, roasted sweet potatoes, cheddar cheese, tomatoes, avocado, pickles, and onion.
    4. Drizzle each salad with a ¼ cup of the sauce, serving any extra on the side.
  • Raspberry-Banana Chocolate Bark

    Raspberry-Banana Chocolate Bark

    Raspberry-Banana Chocolate Bark

    Print Recipe Pin Recipe
    Total Time 25 minutes
    Ingredients Method

    Ingredients
      

    • 3 (2.8-3 oz.) 50-70% cacao dark chocolate bars
    • 3 (2.8-3 oz.) raspberry chocolate bars
    • ½ cup coconut granola or your preferred granola of any flavor
    • 16 raspberry yogurt-covered pretzels
    • ⅓ cup dried banana chips
    • ⅓ cup flaked coconut
    • ⅓ cup chocolate chips

    Method
     

    1. Preheat the oven to 200°F.Line a 9 x 11-inch baking sheet with parchment paper. Arrange the chocolate bars in a single layer so they fit snugly together.
    2. Bake for 6-10 minutes, or until the chocolate is just melted but not runny.
    3. Remove the pan from the oven and immediately sprinkle the granola, banana chips, and flaked coconut over the melted chocolate. Arrange the yogurt-covered pretzels on top, then gently tap the pan a few times to help the toppings settle into the chocolate.
    4. Melt the chocolate chips in a double boiler over medium-low heat, stirring until smooth. Drizzle the melted chocolate over the bark.
    5. Refrigerate until completely firm, then break into pieces and store in an airtight container in the refrigerator.
  • Crispy Cheddar, Apple and Kale Salad

    Crispy Cheddar, Apple and Kale Salad

    Crispy Cheddar, Apple and Kale Salad

    Print Recipe Pin Recipe
    Total Time 15 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • ¼ cup olive oil
    • ¼ cup apple cider vinegar
    • 1 tablespoon maple syrup
    • 2 teaspoons Dijon mustard
    • Salt and freshly ground black pepper to taste
    • 1 bunch kale
    • 1 ounce arugula and spinach blend
    • 1 apple cored and thinly sliced
    • ½ cup candied pecans
    • 1 (2.5 oz.) package cheddar cheese crisps

    Method
     

    1. In a small bowl, whisk together the olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and pepper until well combined.Set aside.
    2. Remove the stems from the kale and tear the leaves into bite-sized pieces. Place the kale in a large bowl and toss with half of the dressing. Massage the kale with your hands for about 1 minute or until it becomes tender.
    3. Fold in the arugula and spinach blend.
    4. Divide the greens among serving plates or bowls. Top with sliced apple, candied pecans, and cheddar cheese crisps.
    5. Serve immediately with the remaining dressing on the side.
  • Thai Inspired Chicken Noodle Watermelon Salad

    Thai Inspired Chicken Noodle Watermelon Salad

    Thai Inspired Chicken Noodle Watermelon Salad

    This refreshing noodle salad fit for a sultry summer night may become your new favourite way to luxuriate in watermelon. The flavourful sweet-sour watermelon sauce is the perfect foil for the slippery noodles and crunchy vegetables. Alternate cooking methods include oven roasting or pan frying. If you want to fire up the flavour a bit, add more chili sauce.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 pound skinless, boneless chicken thighs
    • 6 cups cubed watermelon divided
    • 2 tablespoons finely chopped shallots
    • 1 tablespoon chili sauce
    • 2 tablespoons soy sauce
    • 1 tablespoon fish sauce
    • 2 tablespoons fresh lime juice
    • 1 tablespoon grated or finely chopped fresh gingerroot
    • 1 teaspoon sesame oil
    • 8 ounces wide Thai rice noodles
    • 1 ½ cups julienned carrots
    • 1 cup thinly sliced radish
    • ¾ cup chopped cilantro
    • ⅓ cup sliced mint
    • 2 green onions
    • ⅓ cup peanuts halved
    • Lime wedges

    Method
     

    1. Build medium-hot fire in charcoal grill, or heat gas grill to medium. Place chicken on greased grill grate and cook for 7 minutes per side, or until thickest part of the meat reaches internal temperature of 165°F. Let chicken rest for 10 minutes; slice into 1 inch pieces.
    2. In blender container, place 3 cups watermelon and blend until smooth. Press through fine-mesh strainer into bowl; discard pulp. Pour 1 1/2 cups watermelon juice into small saucepan. Add shallots, chili sauce, soy sauce, fish sauce, lime juice, and gingerroot to saucepan. Bring to a boil; reduce heat to medium and cook, uncovered, until liquid is reduced by about one half, 20 to 25 minutes. Stir in sesame oil. Remove from heat and let cool.
    3. Meanwhile, prepare noodles according to package directions; rinse with cold water and drain well.
    4. In large bowl, place noodles. Add cooked chicken pieces, carrots, radish, cilantro, mint, and remaining watermelon. Drizzle with watermelon sauce; toss to coat.
    5. Divide among serving plates and top with green onions and peanuts. Serve with lime wedges.

    By Mathew Kadey

    Recipe Courtesy of Alive Magazine

  • Pesto Salmon Frittatas

    Pesto Salmon Frittatas

    Pesto Salmon Frittatas

    This simple, yet delicious, recipe is perfect for making ahead for a tasty picnic in the sun. Breaking up a whole frittata into individual parts slashes cooking time and allows the egg cakes to be easily packed up for a summer picnic. The arugula pesto adds fresh flavour, with chunks of salmon adding substance to the individual frittatas. They can also be served warm or at room temperature.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    Pesto
    • 3 cups arugula
    • 1 cup fresh basil
    • ¼ cup hemp hearts
    • 2 garlic cloves peeled and finely chopped
    • 2 teaspoons lemon zest
    • Juice of ½ lemon
    • ⅓ cup grated Parmesan
    • ¼ cup extra-virgin olive oil
    Frittatas
    • 8 large organic eggs
    • ⅓ cup sour cream
    • 1 pound cooked salmon cut into 1 inch chunks
    • ⅓ cup sliced roasted red pepper
    • ¼ cup sliced black olives (optional)

    Method
     

    1. Preheat oven to 375°F.
    2. In food processor, pulse together arugula, basil, hemp hearts, garlic, lemon zest, and lemon juice until well combined and everything is pulverized. Add Parmesan and then, with machine running, drizzle oil through top feed tube. If needed, stop food processor to scrape down sides of bowl.
    3. In large bowl, whisk together eggs and sour cream. Stir in 1/4 cup pesto, roasted red pepper, and black olives, if using.
    4. Divide egg mixture among 12 standard-sized silicon or greased metal muffin cups and bake until eggs are set, about 22 minutes. Let cool for 5 minutes before unmoulding.

    By Mathew Kadey

    Recipe Courtesy of Alive Magazine

  • Corn-Studded Cornbread with Saucy Tomatoes

    Corn-Studded Cornbread with Saucy Tomatoes

    Corn-Studded Cornbread with Saucy Tomatoes

    This lightly sweet cornbread is less crumbly than traditional versions, which makes it easier to slice. The jammy tomato sauce as accompaniment is fit for the season. A wonderful side dish to serve alongside grilled meat or summer salad.
    Print Recipe Pin Recipe
    Ingredients Method

    Ingredients
      

    Cornbread
    • 1 ½ cups medium- or coarse-grind cornmeal
    • 1 cup all-purpose flour or whole wheat pastry flour
    • ¼ cup granulated sugar
    • 2 teaspoons baking powder
    • ½ teaspoon baking soda
    • ½ teaspoon salt
    • 2 large organic eggs at room temperature
    • ⅓ cup extra-virgin olive oil
    • 2 tablespoons fresh thyme
    • 1 ½ cups buttermilk
    • 1 ½ cups fresh or thawed frozen corn niblets
    Tomatoes
    • 1 tablespoon extra-virgin olive oil or grapeseed oil
    • 1 cup chopped onions
    • 2 garlic cloves peeled and finely chopped
    • 4 cups cherry tomatoes halved
    • ½ teaspoon salt
    • ½ teaspoon dried red pepper flakes
    • 1 cup basil sliced
    • 2 tablespoons balsamic vinegar

    Method
     

    1. Preheat oven to 350°F. Grease a 5 x 9 inch loaf pan. Line bottom of pan with parchment paper. Place pan on baking sheet.
    2. In large mixing bowl, whisk cornmeal, flour, sugar, baking powder, baking soda, and salt. In another bowl, whisk together eggs, olive oil, and thyme, then slowly whisk in buttermilk until combined. Add wet to dry ingredients and mix until just combined. Gently fold in corn. Transfer batter to prepared pan and level out top with spatula or wooden spoon.
    3. Bake in preheated oven until wooden skewer or toothpick inserted in centre comes out nearly clean, about 45 to 50 minutes. Transfer to wire cooling rack. Cool 15 minutes. If necessary, loosen sides with butter knife, then carefully turn out loaf.
    4. To prepare tomatoes, in large skillet heat oil over medium. Add onion and heat until softened, about 5 minutes. Stir in garlic and heat 1 minute. Add tomatoes, salt, and red pepper flakes to skillet; heat until tomatoes are very soft and starting to break down. Stir in basil and heat 1 minute. Stir in balsamic vinegar.
    5. Serve slices of warm cornbread with tomato sauce.

    By Mathew Kadey

    Recipe Courtesy of Alive Magazine

  • Put summertime sleep problems to bed

    Put summertime sleep problems to bed

    Strategies to help children get the sleep they need

    Good sleep and happy moods

    School is out and so are bedtime routines. Some kids can handle disrupted sleep schedules better than others can. Longer stretches of daylight and sweltering heat that carries into the night can impact children’s ability to fall asleep.

    Also, despite the appeal of “relaxed” bedtimes, kids who don’t sleep well become more sensory-sensitive, and some children really struggle with the lack of routine, which is reason enough to stick to the usual.

    Consistency pays off

    Our kids relish the magic of summer as much as we did once, so it matters that we mix summer fun with bedtime routines that maintain optimal sleep times. Parents can promote a healthy secretion of melatonin (the sleep hormone) by helping kids have a regular bedtime and waking time, and by exposing them to morning daylight.

    If sleep times get out of whack, adjust summer sleep schedules gradually. It takes approximately two weeks to get back on track, depending on the age of the child. Go for increments of 10 to 15 minutes daily and make sure to adjust not only bedtime but also wake time and mealtimes, which are key to maintaining the circadian rhythm.

    Summer sleep basics

    Dark, cool bedrooms are best for sleep. Use blackout curtains if summer’s later sunsets interfere with sleep and, if needed, an unobtrusive nightlight.

    Cool can be more difficult as summer heat sets in. Hot nights can increase the risk of fatigue and poor sleep quality, and they make it difficult for children to settle as body temperature needs to stay cool to enable sleep.

    If air conditioning is not an option, there are alternatives. Keep the bedroom dark during the day and keep the hot air out as much as you can. Running a fan with a bucket of ice in front of it or hanging damp bedsheets over an open window can also work.

    Create sleepiness

    Getting kids outside to play can help to build tiredness. A cool bath or shower, putting away screens (at least one hour before bedtime), dimming lights, and reading together can all help to prepare for sleep. Cooling body temperatures approaching bedtime coincides with an increase in melatonin, which also helps with falling asleep.

    Balancing summer magic and good sleep routines may not always be easy, but it’s a part of what memories are made of … drifting off to sleep (eventually) knowing that summer doesn’t last forever–and you made the best of it!

    Sleep matters

    • Children between five and 13 years old need 9 to 11 hours of uninterrupted sleep per night, while those between 14 and 17 years need between 8 and 10 hours.
    • Melatonin levels peak in early childhood and decrease as children transition into puberty and adolescence.

    By Daniela Ginta, MSc

    Article Courtesy of Alive Magazine