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  • CBD Limeade

    CBD Limeade

    Looking for a delicious and refreshing way to incorporate CBD into your summer routine? Look no further than CBD-infused limeade! This delightful beverage combines the tangy flavors of fresh limes with the potential relaxation benefits of CBD oil or CBD-infused tincture. Whether you’re hosting a summer gathering or simply want a relaxing drink to enjoy on a sunny day, this CBD limeade recipe is a fantastic choice.

    CBD Limeade

    Remember, it's crucial to follow the dosage guidelines provided with your CBD product and consult with a healthcare professional if you have any concerns or questions about using CBD. So, take a sip of this delightful beverage and savor the unique combination of zesty lime flavors and the potential benefits of CBD. Cheers to a refreshing and relaxing experience!
    Print Recipe Pin Recipe
    Prep Time 20 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 6 Limes
    • 1/2 cup Fresh Lime Juice
    • 4 cups Water
    • 1/2 cup Honey adjust according to taste
    • CBD oil or CBD-infused tincture as per your desired dosage
    • Ice cubes
    • Lime slices for garnish
    • Fresh mint leaves for garnish

    Method
     

    1. Begin by squeezing the juice from 4 to 6 limes, collecting the juice in a pitcher.
    2. Add 4 cups of water to the pitcher along with the fresh lime juice.
    3. Stir in 1/2 cup of honey until it completely dissolves.
    4. Add your preferred dosage of CBD oil or CBD-infused tincture to the pitcher. Start with a small amount and gradually increase until you reach your desired dosage. Make sure to follow the instructions on the CBD product regarding dosage.
    5. Stir the limeade mixture well to ensure that the CBD is evenly distributed throughout.
    6. Take a moment to taste the limeade and adjust the flavor if needed. You can add more lime juice, water, or honey to achieve the desired taste profile.
    7. Fill glasses with ice cubes and pour the CBD-infused limeade over the ice, allowing it to chill.
    8. For an eye-catching presentation, garnish each glass with a lime slice and, if you like, a few fresh mint leaves.
    9. Enjoy!
  • What’s the deal with BCAAs?

    What’s the deal with BCAAs?

    What’s the deal with BCAAs?

    Breaking down the basics of branched-chain amino acids.

    BCAA supplements may be the talk of your gym, but are they all they’re cracked up to be? Before you make any decisions, go back to the BCAA basics. Here are 10 things you should know about BCAAs.

    1. Needed by your body

    Getting their name from their “branched” molecular structure, there are three types of BCAAs: leucine, isoleucine, and valine. This trio makes up three of your body’s nine essential amino acids—called so because your body needs them to function, but can’t produce them on its own.

    2. Found in your food 

    BCAAs are found in protein-rich plant and animal sources. In addition to beef, chicken, fish, eggs, and milk, you can get BCAAs from corn, soy, beans, chickpeas, lentils, whole wheat, brown rice, almonds, cashews, and pumpkin seeds.

    3. Available in supplements 

    If you are eating a balanced diet—especially one with adequate protein—you’re likely already getting enough BCAAs. Still, there are reasons that you may want to add a BCAA supplement to your routine. If you and your health care practitioner determine that a BCAA supplement could provide needed support, you’ll find them most commonly in the form of powders, tablets, or capsules.

    4. Ease muscle soreness 

    BCAAs can aid in reducing the muscle soreness you may feel after a workout.  Known as delayed-onset muscle soreness (DOMS), you may know the feeling best two or three days after a particularly hard workout.  Research has shown that BCAAs, especially when ingested prior to working out, can help suppress DOMS.

    5. Help you exercise longer 

    Studies have found that BCAAs can help enhance athletic performance by reducing exercise fatigue. The reason for this benefit has been linked to BCAAs’ ability to lower serotonin levels and interfere with tryptophan absorption—two chemicals that work to make you feel more tired during your workout.

    6. Protect your liver 

    Studies have shown that BCAAs help protect the liver of those who eat high-fat diets by providing support to gut flora that prevent fat accumulation in the liver. Further, BCAA supplementation has been shown to provide beneficial effects in those with advanced cirrhosis, a severe liver disease.

    7. Prevent muscle wasting 

    Muscle wasting is the reduction in skeletal muscle, which is brought on by a number of causes including disuse. BCAAs can help slow this muscle-wasting process. Separate studies have shown that BCAAs can provide beneficial effects to slow or prevent muscle wasting in a range of cases, including those involving cancer, advanced liver disease, and kidney damage.

    8. Support your well-being

    Adequate intake of BCAAs has been linked to a reduced risk of anxiety and depression, and an improved stress response.  In fact, one study showed that subjects with severe depression showed decreased BCAAs in their systems, suggesting that a low level of BCAAs could play a role in depression symptoms and low energy metabolism.

    Article courtesy of Alive Magazine by Laura Newton

  • Exercise Outside

    Exercise Outside

    Exercise Outside

    Sea-to-sky adventures for men’s physical and mental health

    Do you enjoy exercising outdoors? Compared to indoor exercise, numerous studies have shown that guys who turn the great outdoors into their workout studio are more motivated to exercise, push themselves harder, and feel more grounded and restored. Get started with al fresco adventures.

    Embark on a unique exercise adventure

    “Nothing improves my mood and perspective more quickly than a scramble up a peak on the Great Divide Trail,” says personal trainer Chad Alexander. “When I’m stuck in my head or worrying about something, I remember how alive I felt on that mountaintop cliff.”

    Here are some thrilling activity ideas to inspire your next adventure.

    • Travel from sea to sea to sea on foot by hiking or bikepacking (which is mountain biking fused with backpacking and camping).
    • Go rock climbing.

    Consider scuba diving (or shipwreck diving!).

    • Soar to new heights with kitesurfing (where a strong gust of wind launches you sky-high off a cresting ocean wave or propels you quickly across a smooth lake).
    • Try out hang-gliding or paragliding.

    Forge some friendly competition

    For something a little closer to home, unique team sports can get you moving in the fresh air.

    Ultimate frisbee and disc golf have recently exploded in popularity. The number of local disc golf courses, for example, has jumped by 300 percent in the last few years. Other off-the-beaten-path outdoor sports include archery, handball, and even Harry Potter-inspired quidditch.

    Team sports are some of the best ways for men to build long-term, positive mental health outcomes. “Outdoor activities have changed my life in terms of mental health,” says Robert Puharich, a high school teacher. “Having teammates gives me a sense of community.”

    Rise to the challenge: 3 benefits to pushing your limits

    Testosterone

    Friendly competition in team sports has been shown to raise your testosterone levels. This hormone is key for strength, endurance, and your sex life.

    Motivation

    Once you’ve beaten your competition, or even beaten your own self-doubt, you’ll feel more motivated and driven to tackle life’s challenges.

    Self-confidence

    Pushing yourself on a grueling adventure forces you to tap into your own confidence, self-trust, and skills. Over time, psychologists say, this builds self-efficacy and resilience.

    The best time to exercise outdoors

    With longer daylight hours, your window of opportunity is wide open. The best time to head out and get your sweat on depends on your goals.

    Mornings

    If you’re trying to lose weight, morning exercise on an empty stomach may reduce your food cravings later, and it also leads to burning more fat.

    Midday

    Exercise reduces stress and boosts your energy, making it the perfect escape in the middle of your workday.

    Afternoons

    Your muscles contract more effectively when you’re warmed up. For peak physical strength and endurance, your body’s natural temperature peaks in the afternoon.

    Article courtesy of Alive Magazine by Joshua Duvauchelle

  • Road Trip Cooking

    Road Trip Cooking

    Road Trip Cooking

    Go exploring with these make-ahead recipes.

    Piling into the car and hitting the open road presents both challenges and delights. When planning your on-the-road menu, choose dishes that pack well or that get better as leftovers. Dig out your cooler and read on—it’s time to hit the road!

    Kale and Napa Cabbage Salad with Sumac Pickled Onions

    Kale and Napa cabbage stand up for hours to the sweet and puckery dressing, and hearty farro will keep you going while on the road.
    Print Recipe Pin Recipe
    Servings: 8
    Ingredients Method

    Ingredients
      

    • 1 Cup red onion finely sliced
    • 3 Tablespoons apple cider vinegar
    • 1/4 Teaspoon crushed red pepper flakes
    • 1 Teaspoon maple syrup
    • 1 Teaspoon sumac
    • 1/4 Teaspoon salt
    • 1/4 Teaspoon black pepper
    • 2 Tablespoons olive oil divided
    • 5 Cups kale finely sliced
    • 1 Cup Napa cabbage finely sliced
    • 2/3 Cup fresh mint finely sliced
    • 3 Medjool dates pits removed, finely chopped
    • 2 Cups cooked farro drained and cooled

    Method
     

    1. In small bowl, combine onion, vinegar, red pepper flakes, maple syrup, sumac, salt, and pepper, and set aside.
    2. In large bowl, add 1 Tbsp olive oil and kale, and massage kale for a few minutes with your hands. Let stand for 20 minutes.
    3. To assemble salad, toss kale, pickled onion dressing, and remaining olive oil with cabbage, mint, dates, and farro. Keep cool or refrigerate for up to 4 hours before enjoying.

    Freeze-Ahead Breakfast Wraps

    Make these wraps anytime and stick them in the freezer for your next excursion.
    Print Recipe Pin Recipe
    Servings: 6
    Ingredients Method

    Ingredients
      

    Wraps
    • 2 Tablespoons olive oil
    • 2 Cups sweet potato peeled, diced
    • 2 Teaspoons sweet smoked paprika
    • 1 Cup shallot finely diced
    • 1 Cup red bell pepper diced
    • 2 Oz goat cheese
    • 1 Cup baby spinach leaves chopped
    • 8 eggs beaten
    • 6 10 inch tortillas
    Smoky red pepper “ketchup”
    • 1 Teaspoon olive oil
    • 1 red bell pepper
    • 6 baby plum tomatoes
    • 2 Medjool dates pitted
    • 1/4 Teaspoon salt
    • 1/2 Teaspoon sweet smoked Spanish paprika
    • 1/8 Teaspoon hot Spanish paprika

    Method
     

    1. For wraps, in large skillet on medium-high, heat 1 Tbsp olive oil, add sweet potatoes, and cook for about 5 to 7 minutes, stirring occasionally. Once sweet potatoes are tender, pour into bowl and add sweet smoked paprika; stir through.
    2. In the same skillet, add 1 Tbsp olive oil, shallots, and red bell pepper and cook on medium-low heat for 2 to 3 minutes, until soft and shallots are translucent. Scrape into bowl with sweet potatoes and add goat cheese and spinach leaves; stir to combine.
    3. Wipe out skillet, add remaining 1 tsp olive oil, and heat on medium. Pour in beaten eggs and stir while cooking until you have a loose custard, approximately 3 minutes. Add vegetables from bowl into skillet and stir through to combine, being careful not to overcook eggs. Remove from heat.
    4. Lay out tortillas, divide egg-vegetable mixture evenly among them, and wrap or roll. Allow to cool completely and pack for freezing.
    5. To make ketchup, rub red bell pepper and tomatoes with olive oil, add to baking dish, then place under oven broiler. Turn pepper, broiling for 5 minutes on each side, until the whole pepper is blackened. Toss tomatoes occasionally and remove them in advance of the pepper if they’re getting too dark. They should be slightly charred. When pepper is black on all sides, remove from oven and place in paper bag to cool. Tomatoes can cool in baking dish.
    6. Meanwhile, in food processor, pulse dates to chop. Once bell pepper is cool, remove and discard skin. In bowl of food processor, place pepper, tomatoes, and remaining ingredients and pulse until you have a sauce with a loose texture. Seal in container and refrigerate or freeze.
    7. When it’s time to cook, thaw wraps and sauce in fridge or cooler for 8 hours or overnight. To cook wraps, warm on medium-hot grill for 5 to 7 minutes each side, until center of wrap is warm.

    Vegetable and Cashew Salad Rolls with Peanut Sauce

    Veggies and dip are a healthy road trip staple. Take them a step further in this recipe, inspired by Vietnamese-style salad rolls.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    Peanut sauce
    • 3 Tablespoons peanut butter
    • 1.5 Tablespoons rice wine vinegar
    • 1 Teaspoon sesame oil
    • 1/2 Teaspoon tamari
    • 4 Tablespoons water or more as required
    • 1/2 Teaspoon ginger grated
    • 2 garlic cloves peeled and crushed
    • 1/4 Teaspoon crushed red pepper flakes
    Salad rolls
    • 8 rice paper wrappers
    • 1 Bunch fresh mint leaves
    • 4 radishes thinly sliced
    • 8 butter lettuce leaves
    • 5 broccoli florets thinly sliced
    • 24 cashews pulsed in food processor to pea-sized pieces
    • 2 medium carrots cut into matchsticks
    • 1 Cup baby spinach leaves stems removed

    Method
     

    1. In small bowl, combine peanut butter, rice wine vinegar, sesame oil, and tamari. Add water, a little at a time, and mix slowly with a fork or spoon to gradually loosen the stiff peanut butter mixture. Once sauce is smooth, if you want a looser consistency, add more water, a teaspoon at a time. Once you’re happy with the consistency, add gingerroot, garlic, and red pepper flakes; mix through, and then pack into a sealable container.
    2. To assemble rolls, first set out a clean cutting board for your workspace. Fill a wide, shallow bowl with hot (not boiling) water and, working quickly, soften one wrapper in water and lay it on your cutting board. Place 3 mint leaves and 3 radish slices on wrapper. Add lettuce, fill with cashews, a few slices of broccoli, and a few carrot matchsticks, and finally spinach. Roll tightly and repeat with remaining wrappers until you have 8 rolls.
    3. Pack in a sealable container, keep cold, and eat within 24 hours with spicy peanut sauce.

    Article courtesy of Alive Magazine

  • Roasted Salmon and White Bean Salad

    Roasted Salmon and White Bean Salad

    Roasted Salmon and White Bean Salad

    If you’re looking for a healthy, gluten-free meal that’s easy to make and packed with flavor, this Roasted Salmon & White Bean Salad recipe is just what you need.

    Salmon is an excellent source of protein and omega-3 fatty acids, which are essential for maintaining good health. When paired with white beans, cherry tomatoes, and cucumber, this dish becomes a satisfying and nutritious meal that’s perfect for lunch or dinner.

    Not only is this Roasted Salmon & White Bean Salad recipe delicious, but it’s also a great option for anyone with celiac disease or gluten sensitivity. By using gluten-free ingredients and skipping the bread, this meal is completely gluten-free.

    So next time you’re looking for a healthy and satisfying gluten-free meal, give this Roasted Salmon & White Bean Salad recipe a try. It’s sure to become a favorite in your household!

    Roasted Salmon and White Bean Salad

    Looking for a delicious and healthy gluten-free meal? Try this Roasted Salmon & White Bean Salad recipe! Not only is it packed with protein and fiber, but it's also bursting with flavor. It's the perfect meal for lunch or dinner, and it's sure to leave you feeling satisfied and energized.
    Print Recipe Pin Recipe
    Total Time 30 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 pounds 2 pounds salmon fillet
    • 1/4 cup smoked paprika
    • 1 teaspoon sea salt
    • 1 teaspoon ground cumin
    • 1/4 cup olive oil
    • 2 cups pea shoots
    • 1 cup prepared tzatziki
    Salad:
    • 1/2 pint cherry tomatoes quartered
    • 2 Persian cucumbers diced
    • 1/2 cup crumbled feta
    • 1 15 ounce can cannellini beans drained and rinsed
    • 1/2 small red onion  julienned
    Dressing:
    • 1 tablespoon olive oil
    • 1 tablespoon tahini
    • 1 tablespoon lemon juice
    • 1 large garlic clove minced
    • 1/2 teaspoon dried oregano
    • 1/4 teaspoon sea salt

    Method
     

    1. Preheat oven to 350° F.
    2. Place salmon skin side down on a parchment-lined baking sheet.
    3. Combine paprika, salt, and cumin.
    4. Rub salmon with spice mix, drizzle on oil.
    5. Bake for 20 minutes or until the internal temperature reaches 145° F.
    6. Meanwhile, prepare the salad by tossing together tomatoes, cucumbers, feta, beans, and red onion in a serving bowl.
    7. Whisk together dressing ingredients until well blended then toss with salad.
    8. Adjust seasoning to taste.
    9. Place salmon on a platter and spoon dressed salad oversalmon.
    10. Garnish with pea shoots and serve with tzatziki sauce.

    Recipe Courtesy of INFRA

  • Rainbow Veggie Onigirazu

    Rainbow Veggie Onigirazu

    Rainbow Veggie Onigirazu

    Are you tired of the same old lunch options? Do you want to add more plant-based protein to your diet? Look no further than this Rainbow Veggie Onigirazu recipe, featuring tempeh!

    For those who are unfamiliar, onigirazu is a Japanese rice ball sandwich that’s wrapped in sheets of seaweed called nori instead of bread. It’s a convenient and portable option for lunch on-the-go. Plus, it’s easy to customize with your favorite fillings.

    In this recipe, we’re using colorful veggies like carrots, bell peppers, and cabbage, along with tempeh, a fermented soy product that’s packed with protein and nutrients. Tempeh has a nutty flavor and a firm texture, making it a great meat substitute for those who are trying to cut back on animal products.

    Not only is this Rainbow Veggie Onigirazu recipe beautiful to look at, but it’s also delicious and satisfying. The combination of nutty tempeh, crunchy veggies, and fluffy rice is a match made in heaven. Plus, it’s a great way to pack in a variety of nutrients in one meal.

    Give this recipe a try for your next lunch or meal prep session. You won’t be disappointed!

    onigirazu

    Rainbow Veggie Onigirazu

    For this recipe, use a variety of colorful veggies like carrots, bell peppers, and purple cabbage, along with some tempeh for protein. The result is not only visually stunning but also incredibly tasty!
    Print Recipe Pin Recipe
    Prep Time 1 hour
    Servings: 8
    Ingredients Method Notes

    Ingredients
      

    Rice:
    • 2 cups sushi rice
    • 3 cups water
    • 1 teaspoon sea salt
    • 1/3 cup rice wine vinegar
    • 2 tablespoons cane sugar
    • 3 tablespoons furikake sushi seasoning (see notes)
    Pickled Vegetables:
    • 1/2 cup red bell pepper 2-inch julienne
    • 1/2 cup orange bell pepper 2-inch julienne
    • 1/2 cup yellow bell pepper 2-inch julienne
    • 1/3 cup julienned carrots
    Pickling Liquid:
    • 1/3 cup rice vinegar
    • 2 teaspoons cane sugar
    • 1 teaspoon sea salt
    • 1 large garlic clove minced
    • 1/4 teaspoon crushed red chilies
    • 8 12-inch square nori sheets
    • 1/3 cup vegan sriracha mayo
    • 2 8-ounce blocks seasoned tempeh
    • 1/2 cup cucumber 2-inch julienne
    • 1/3 cup purple cabbage shredded

    Method
     

    1. Place rice, water, and salt in a medium pan and bring toa simmer. Cover and reduce heat to low, cooking for 15-18 minutes. Turn offheat and allow rice to rest for 10 minutes.
    2. Whisk together the pickling liquid ingredients and tosswith vegetables. Allow to rest for 15 minutes, stirring occasionally.
    3. Stir together rice vinegar and cane sugar untildissolved. Place rice on a large baking sheet and pour over mixture, sprinkleon furikake, and fold rice to incorporate. Divide rice mixture into 16 evenportions.
    4. To assemble: place a nori sheet on a dry surface, lay arice portion in the center creating a flat 3-inch square shape, use wet handsto keep rice from sticking. Next, dollop 2 teaspoons sriracha mayo in thecenter then place a piece of tempeh on top. Arrange pickled vegetables,cucumber, and purple cabbage to form a rainbow pattern. Finish off with anotherportion of rice, forming it into a square and covering the fillings. Fold upnori sides, using water to seal the seams. Tightly wrap completed sandwich inplastic film and allow to rest for 15 minutes before eating.

    Notes

    Furikake seasoning contains fish. For a vegan version, use toasted sesame seeds and crushed nori.

    Recipe Courtesy of INFRA

  • Reishi Cappuccino Smoothie

    Reishi Cappuccino Smoothie

    Reishi Cappuccino Smoothie

    Reishi Mushroom Smoothie: A Nutrient-Packed Way to Start Your Day
    If you’re looking for a healthy breakfast option that will boost your immune system, improve your focus, and give you sustained energy throughout the day, look no further than the reishi mushroom smoothie. This delicious and nutritious smoothie is packed with powerful ingredients like reishi mushrooms, dates, and cacao that offer numerous health benefits.


    Reishi mushrooms, also known as Lingzhi mushrooms, are one of the most popular medicinal mushrooms in the world. They have been used in traditional Chinese medicine for thousands of years to boost immunity, improve energy levels, and promote longevity. Reishi mushrooms contain polysaccharides, triterpenes, and other bioactive compounds that have been shown to have anti-inflammatory, anti-cancer, and antioxidant properties.


    In addition to reishi mushrooms, this smoothie contains dates, a natural sweetener that is a great alternative to refined sugar. Dates are high in fiber, potassium, and antioxidants, and they have a low glycemic index, which means they won’t cause a sudden spike in blood sugar levels. Dates also contain essential minerals such as iron, calcium, and magnesium, which are essential for maintaining healthy bones and muscles.


    Cacao is another superfood that adds flavor and nutrition to this smoothie. Cacao is the raw form of chocolate and is a great source of antioxidants, magnesium, iron, and fiber. It also contains theobromine, a natural stimulant that can improve mental focus and enhance mood. However, it’s important to note that cacao is not the same as commercial chocolate, which often contains added sugar and other ingredients that can negate its health benefits.


    This Reishi Cappuccino Smoothie is an excellent way to start your day with a boost of nutrients and health benefits. Reishi mushrooms, dates, and cacao are all powerful superfoods that can support your overall health and wellness. So, try this recipe today and enjoy the delicious and nutritious benefits!

    Reishi Cappuccino Smoothie

    This earthy and creamy concoction is not only delicious but also packed with amazing health benefits. Reishi mushrooms are known for their immune-boosting properties and are a great addition to any healthy lifestyle. If you're a fan of functional beverages or looking for a new twist on your smoothie routine, give this recipe a try!
    Print Recipe Pin Recipe
    Total Time 5 minutes
    Servings: 1
    Ingredients Method

    Ingredients
      

    • 1 frozen banana
    • 1 cup oat milk
    • 2 tablespoons almond butter
    • 4 deglet dates
    • 1 tablespoon cacao nibs or powder
    • 1 teaspoon reishi mushroom powder

    Method
     

    1. Place all ingredients in a blender and process until smooth. Adjust seasonings to taste and enjoy!

    Recipe Provided by INFRA

  • Minted Strawberry Lemonade

    Minted Strawberry Lemonade

    Minted Strawberry Lemonade

    For a quick and delicious addition to your summer table try this minty-sweet-tart drink! Try different variations for a fun twist, such as basil instead of mint, or limes instead of lemons! Give it a try this summer to help beat the heat!

    Minted Strawberry Lemonade

    A bright, tart, and sweet summer beverage.
    Print Recipe Pin Recipe
    Total Time 15 minutes
    Servings: 10
    Ingredients Method Notes

    Ingredients
      

    • 2 32 oz bottles Santa Cruz Organic® Lemonade chilled
    • 9 oz Strawberry spread (see notes)
    • 1 bushel Mint finely chopped
    • 1 whole Lemon thinly sliced
    • A few mint leaves for garnish

    Method
     

    1. COMBINE lemonade, fruit spread and chopped mint in pitcher. Stir until blended.
    2. SERVE over ice. Garnish with lemon slices and mint leaves.

    Notes

    Strawberry fruit spread, or jam, can be used for this recipe. Any other fruit spread or fruit preserve could be used as well.

    Recipe via Santa Cruz Organic

  • Simply stunning seafood

    Simply stunning seafood

    Simply stunning seafood

    An ocean of opportunities

    Seafood’s variety and versatility presents us with an ocean of delicious opportunities in the kitchen. Try these recipes for simple, flavorful, and diverse preparations.

    Open-Faced Shrimp Sandwich

    The delicate flavor of shrimp is highlighted with just a touch of lemon and a hint of mustard, while radish and celery give some fresh crunch to this dish.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 cup small pink shrimp cooked and peeled
    • ¼ cup finely chopped celery
    • ¼ cup finely chopped green onion
    • ¼ cup finely sliced radish
    • ¼ teaspoon Dijon mustard
    • 1 tablespoon freshly squeezed lemon juice
    • 1 tablespoon finely chopped chives
    • Pinch of salt
    • ¼ teaspoon ground pepper
    • 1 cup sunflower or pea shoots
    • 4 butter lettuce leaves
    • 4 slices of whole grain bread

    Method
     

    1. In small bowl, mix all ingredients, except lettuce and bread, together and heap into lettuce cups. Toast bread (if desired) and place lettuce cups on toast.
    2. Enjoy!

    Mussels with Tomato, Saffron, and Fennel

    Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • ½ teaspoon saffron threads
    • ½ cup hot (not boiling) water
    • 1 tablespoon olive oil
    • 2 shallots finely sliced
    • 3 garlic cloves peeled and crushed
    • 1 fennel bulb finely sliced, fronds reserved
    • ¼ teaspoon salt
    • ½ cup white wine
    • ½ cup low-sodium vegetable stock
    • 1 14.5-ounce can no-salt-added diced tomatoes
    • 1 pound farmed mussles scrubbed, beards removed
    • 2 tablespoons chopped parsley
    • 1 or 2 lemon wedges for serving

    Method
     

    1. In small bowl or glass, place saffron threads and hot water. Allow saffron “tea” to steep for 20 minutes.
    2. In large stock pot, heat olive oil, shallots, and garlic on medium-low. Cook for 5 minutes, until shallots are soft. Add sliced fennel and salt and cook for 3 to 5 minutes more on medium. Turn heat up to medium-high, while stirring fennel constantly, and add wine. Reduce heat to medium and add saffron tea, vegetable stock, and tomatoes. Cover and simmer for 20 minutes, stirring occasionally. Reduce heat to medium-low if contents of pot begin to boil. After 20 to 25 minutes, broth will be rich and aromatic. With heat on medium, add mussels, cover, and allow to steam for 2 minutes, or until mussel shells open.
    3. Pour broth into large serving bowl and, using slotted spoon, place mussels on top. Garnish with chopped fennel fronds and parsley and serve with crusty bread and lemon wedges.
    4. Enjoy!

    Poached Sablefish and Bok Choy

    For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method

    Ingredients
      

    • 2 cups low-sodium vegetable stock
    • 1 teaspoon tamari
    • 2 tablespoons rice wine vinegar
    • ½ Thai chili finely sliced
    • 1 piece lemongrass cut into 2 inch pieces
    • 1 thumb-sized piece of gingerroot sliced into 5-6 pieces
    • 1 tablespoon sesame oil
    • 2 pieces baby bok choy quartered
    • 2 6-ounce pieces sablefish skin removed
    • 1 tablespoon finely sliced green onions

    Method
     

    1. In medium-sized jug, combine stock, tamari, and vinegar, then add Thai chili, lemongrass, and gingerroot pieces. Set aside.
    2. In 10 inch skillet, heat sesame oil on medium-high. Sear bok choy for 2 minutes, until golden brown on all sides, turning as necessary. Reduce heat to medium and pour in stock mixture. Simmer for 2 minutes. Reduce heat to medium-low so that liquid is at a gentle simmer. Add fish pieces and cook for 5 to 7 minutes, or until sections of sablefish begin to flake apart but pieces remain intact.
    3. With tongs, remove bok choy and place on warmed plates. With slotted spoon or fish spatula, remove sablefish and place atop bok choy on each plate. Spoon a ladleful of cooking stock overtop, sprinkle with green onions, and serve.
    4. Enjoy!

    Article courtesy of Alive Magazine

  • Let’s demystify menopause and perimenopause

    Let’s demystify menopause and perimenopause

    Let’s demystify menopause and perimenopause

    A natural and poignant time

    Menopause is so seldom talked about openly. Aside from some of the most common discomforts, menopause is often shrouded in mystery, and perimenopause even more so. Let’s shine a light on both.

    The meaning of menopause

    Dr. Caroline Meyer, naturopathic doctor and energy healer, tells us that, in its most technical sense, menopause is the time in a woman’s life following the absence of a menstrual cycle for a minimum of 12 months.

    Dr. Jeanne Paul, ND, the first First Nations person to graduate in this profession in Canada, shares this definition with her patients: “[You] are entering the age of becoming a Wise Woman, an Elder-in-training.”

    From a medical perspective, says Paul, menopause is when all mature eggs, which have been decreasing since birth, have been used up. At that point, “she will now cease her monthly moons due to decreases in female hormones.”

    The “symptoms” of menopause

    “Many women experience no negative symptoms with this natural change in life,” assures Meyer. Other women, however, experience such symptoms as insomnia, anxiety, memory loss, depression, weight gain, irritability, fatigue, and, of course, those hot flashes.

    Symptoms can, in turn, range in discomfort level from annoying to outright debilitating. Additional common symptoms of menopause include night sweats, a decrease in sexual drive due to vaginal dryness, uncontrolled mood changes, sleep pattern disturbances, bladder infections, and forgetfulness.

    The precursor—perimenopause

    The time leading up to menopause, perimenopause, is a phase of transition when mature eggs are diminishing and ovulation and menses become irregular. During this time, there is a drop in estrogen levels, and women begin to experience some symptoms resembling menopause. Declining fertility, period irregularity, urinary urgency, memory problems, sleep disruptions, and mood shifts are common.

    The transition toolbox

    Menopause is not a disease or ailment, but rather a natural, poignant time of life for every woman. Paul says, “Most cultures view menopause as a natural life process, a sociocultural event, and a positive part of a woman’s life.”

    Partner support

    Supportive partners and family members can have a major impact on a woman’s menopausal experience. Meyer suggests offering “patience and kindness to the women in their lives who are undergoing perimenopause or menopause.”

    A time to turn inward

    Positively managing stress is essential during the peri/menopausal years. Meyer recommends meditation, regular exercise, prioritizing rest and sleep, doing activities that bring joy, and moderating alcohol. And, she emphasizes that moving into menopause is a time for women to finally focus on themselves.

    Natural remedies for menopause

    Dr. Caroline Meyer’s suggestions for peri/menopausal symptom relief; however, she urges professional guidance.

    Natural remedySymptom relief for
    ashwagandhastress relief; immune support
    ashwagandha/macalow libido
    maca/chasteberry/evening primrosebalancing estrogen and progesterone levels
    flaxseedregulating estrogen levels
    cinnamonglucose control and circulatory stimulation

    Article courtesy of Alive Magazine