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  • 9 important supplements for women over 40

    9 important supplements for women over 40

    9 important supplements for women over 40

    There’s more than just calcium

    As we age, our bodies can’t absorb some nutrients from food as well as they did years ago. Supplements can be beneficial. That’s why we’ve compiled a list of the nine best supplements for women over 40! Remember to consult your health care practitioner before starting any new vitamin regimen.

    1. Vitamin B12

    Vitamin B12 builds red blood cells and assists in brain function and development. Without it, you may experience low energy levels, memory loss, and nerve damage. It’s estimated that 30 to 50 percent of adults over 50 are B12 deficient.

    2. Omega-3s fatty acids

    Omega-3 fatty acids support your heart, eyesight, and cognitive function. Studies also suggest they may play a role in preventing cancer. Since omega-3s may protect against age-related conditions, like heart disease and macular degeneration, experts recommend higher intakes of omega-3s for older adults.

    3. Calcium

    Nearly all the calcium in your body is stored in your bones. When you don’t eat enough of it, your body taps that bone reservoir to fulfill its physiological needs. This could weaken your bones and lead to osteoporosis. In women, estrogen helps the body absorb calcium. However, as you approach menopause, your estrogen levels dip, which results in poor absorption.

    4. Vitamin B6

    Vitamin B6 supports the body’s nervous and immune system. A deficiency may lead to depression, weakened immunity, and certain skin conditions. As you grow older, your body needs more B6. High levels of B6 have been linked to better memory in aging populations.

    5. Potassium

    Potassium keeps your bones strong and may reduce the risk of stroke and high blood pressure. It also supports your kidneys, muscles, nerves, and heart. Unfortunately, certain medications and health conditions block the absorption of potassium. If you’re over 40 years old, ask your health care practitioner if you’re getting enough of it.

    6. Vitamin D

    Vitamin D reduces inflammation, helps the body absorb calcium, and supports the immune system. When women turn 40 and creep closer to menopause, a lack of vitamin D may result in weakened bones and osteoporosis. Because it isn’t found in many foods, and most people aren’t absorbing enough of it from the sun, vitamin D supplements can be beneficial.

    7. Probiotics

    Good bacteria in your gut keep your immune system in check and aid digestion. If you’re stressed, took a round of antibiotics, or have certain medical conditions, your good gut bacteria could get wiped out. Probiotics help to maintain balance, and as you age, you’ll want to pay close attention to the different strains and their benefits.

    8. Zinc

    Zinc supports your immune system and metabolism. There’s also evidence that it shortens colds, slows the progression of macular degeneration, and reduces diarrhea. Since zinc is known to support the body in many important ways, it’s an important nutrient to focus on as you age.

    9. Magnesium

    Magnesium regulates nerve function and helps keep your blood sugar balanced. As you age, a mild magnesium deficit could result in sleep and cognitive disorders. Maintaining normal magnesium levels through the years may help stave off age-related chronic conditions, like heart disease and diabetes.

    Article courtesy of Alive Magazine

  • Ladies, it’s time for some toilet talk

    Ladies, it’s time for some toilet talk

    Ladies, it’s time for some toilet talk

    How hormones and stress affect our digestion

    While women generally have an easier time talking about our health than do our male counterparts, one area in which we lag behind is being open about our digestive issues. Many women have chronic digestive issues that come with us to work and impair productivity, while reducing overall quality of life at home. Feeling stigmatization about digestive issues is associated with decreased access to medical care and greater psychological distress.

    Digestive disease in women

    Common signs and symptoms of digestive dysfunction include:

    • nausea
    • vomiting
    • trouble swallowing
    • heartburn
    • acid reflux
    • burping
    • bloating
    • abdominal pain
    • gas
    • constipation
    • diarrhea

    Women are less likely than men to develop gastrointestinal reflux disease (GERD), peptic ulcers, colitis, and gastric cancer. Research shows that estrogen may have a protective role in the development of these particular conditions.

    Women, though, draw the short straw with a higher prevalence of irritable bowel syndrome (IBS), celiac disease, and colon cancer than men. Women with IBS tend to experience more abdominal bloating, nausea, constipation, depression, and anxiety than do men with IBS. But some evidence suggests that IBS pain may improve after menopause.

    Your digestion on hormones

    Since there are receptors for estrogen and progesterone in the gastrointestinal tract, these reproductive hormones have a bearing on digestion.

    • For premenopausal women, the follicular phase of the menstrual cycle begins with the first day of menstrual flow and ends with ovulation. This phase is marked by high levels of estrogen. Research suggests that motility of the gastrointestinal organs is decreased among women during this time, which could contribute to constipation.
    • The luteal phase of the menstrual cycle begins with ovulation and ends with the onset of menstrual flow. In this phase, estrogen and progesterone levels are low. It’s common to experience loose stools during this phase.
    • During menstruation, diarrhea is the most commonly reported digestive symptom.
    • Pregnancy is supported by high progesterone, which tends to slow down gastrointestinal motility. This may contribute to pregnancy-related constipation, reflux, and biliary dysfunction.

    Food: Friend or foe?

    For most people, fiber-rich foods (oats, asparagus, legumes), and probiotic-rich foods (sauerkraut, kimchi, plain yogurt) are helpful for a happy tummy. But these very foods can sometimes aggravate digestive distress, and this is when it can be helpful to consider small intestinal bacterial overgrowth (SIBO), FODMAP intolerance (FODMAPs are specific carbohydrate molecules in some foods), and food sensitivities as underlying contributors to your symptoms.

    Along with your health care practitioner, develop a diet plan that works for you. Supplements may also help, which should be taken with supervision. Examples that may help digestion include:

    • probiotics
    • fiber
    • psyllium
    • turmeric
    • peppermint
    • garlic
    • ginger
    • L-glutamine
    • licorice root

    Article courtesy of Alive Magazine

  • Swiss Mushroom Quinoa Burgers

    Swiss Mushroom Quinoa Burgers

    Swiss Mushroom Quinoa Burgers

    If you’re looking for ways to have a flavorful dose of protein between two buns this weekend for the unofficial start of summer, look no further than this Swiss mushroom quinoa burger. You can easily make a batch of 8 burgers to cook for a crowd or keep a few in the freezer for when you need a veggie option for a cookout. A meat-free bouillon paste adds savory umami notes. You likely have the rest of the ingredients for the patties in your pantry! 

    Swiss Mushroom Quinoa Burgers

    If you’re looking for ways to have a flavorful dose of protein between two buns this weekend for the unofficial start of summer, look no further than this Swiss mushroom quinoa burger.
    Print Recipe Pin Recipe
    Servings: 8
    Ingredients Method

    Ingredients
      

    • 2 large eggs
    • 4 large garlic cloves grated or finely minced
    • 2 tablespoons beef-less vegetarian soup base
    • 2 ½ cups cooked quinoa
    • 2 15-ounce cans chickpeas drained and mashed
    • ½ cup panko breadcrumbs
    • 3 tablespoons avocado oil
    • 8 burger buns
    • 8 slices plant-based Swiss cheese (Chao)
    • 8 ounces crimini mushrooms sliced
    • 4 romaine leaves
    • 1 beefsteak tomato sliced
    • 1 small red onion thinly sliced
    • Ketchup
    • Mustard

    Method
     

    1. In a mixing bowl, beat together eggs, garlic, oil, and soup base seasoning. Mix in cooked quinoa, mashed chickpeas, and breadcrumbs.
    2. Divide mixture into 8 equal parts and roll into balls. Flatten each ball into a 3 ½ inch patty. Place burgers on a parchment-lined baking sheet and refrigerate for an hour before cooking.
    3. Heat a skillet on medium with 3 tablespoons of avocado oil. Cook patties 3 minutes per side or until heated through and golden in color. Served topped with your favorite toppings.
    4. Enjoy!

    Recipe Provided by INFRA

  • Coconut Hemp Protein Bites

    Coconut Hemp Protein Bites

    Coconut Hemp Protein Bites

    Looking for a quick snack? These coconut hemp protein bites are ready in minutes and perfectly portioned for lunch boxes, the mid-afternoon slump, or to fuel your next workout. The recipe is scalable and customizable. Double it so you always have a quick bite on hand when hunger strikes. You can swap nuts or dried fruit, add a flavored protein powder, or skip the shredded coconut. Make sure you write down the changes as you make them—there’s nothing worse than perfecting your secret recipe and not being able to replicate it! 

    Coconut Hemp Protein Bites

    Looking for a quick snack? These coconut hemp protein bites are ready in minutes and perfectly portioned for lunch boxes, the mid-afternoon slump, or to fuel your next workout.
    Print Recipe Pin Recipe
    Servings: 14
    Ingredients Method

    Ingredients
      

    • ½ cup raisins
    • ⅓ cup roasted sunflower seeds
    • ¼ cup sliced almonds
    • ¼ cup walnuts
    • ¼ cup hemp protein powder
    • 2 tablespoons maple syrup
    • 2 tablespoons hemp hearts
    • 1 tablespoon chia seeds
    • ½ cup almond butter
    • ½ cup shredded coconut

    Method
     

    1. In a food processor, place raisins, nuts, sunflower seeds, hemp protein, maple syrup, hemp hearts, and chia seeds. Run machine until mixture is finely minced.
    2. Place nut/seed mixture in a mixing bowl and work in almond butter until dough forms.
    3. Scoop mixture into tablespoon amounts and roll into balls then coat in shredded coconut. Store in an airtight container in the refrigerator.
    4. Enjoy!

    Recipe Provided by INFRA

  • Lime Ginger Cucumber Mint Agua Fresca

    Lime Ginger Cucumber Mint Agua Fresca

    Lime Ginger Cucumber Mint Agua Fresca

    There have been odd food celebrations and holidays long before social media. Some of them are fun while others seem a bit unnecessary. There’s a beverage day! We recommend you consume beverages every day. This agua fresca is a great recipe that shouldn’t be confined to ‘beverage day’–it should be on your rotation all summer long. Fresh, bubbly, and complex, it’s the mocktail you never knew you needed. Ready in minutes, it’s perfect for unexpected guests. 

    Lime Ginger Cucumber Mint Agua Fresca

    Today may be beverage day, but this agua fresca should be on your rotation all summer long. Fresh, bubbly, and complex, it’s the mocktail you never knew you needed. 
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 cans Lime Ginger Nixie Sparkling Water
    • 3 cucumbers blended
    • 1 cup water
    • Ice
    • 4-5 sprigs mint

    Method
     

    1. Mix ingredients in a large pitcher.
    2. Serve with mint garnish. Enjoy!

    Recipe Provided by INFRA

  • Taco Caesar Salad

    Taco Caesar Salad

    Taco Caesar Salad

    Full of protein and dressed with a creamy homemade Caesar dressing, this salad is quick and satisfying. Don’t skimp on all the extras! We love the textures and flavors that the toppings bring, from rich avocado to tangy pickled red onion and crunchy tortilla chips. Romaine lettuce holds up well to the warm beans and taco filling, but feel free to substitute your favorite hearty green. 

    Taco Caesar Salad

    Full of protein and dressed with a creamy homemade Caesar dressing, this salad is quick, satisfying, and worthy of #TacoTuesday or #MeatlessMonday!
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method

    Ingredients
      

    • 3 4-ounce package taco seasoned plant-based crumbles
    • ½ cup cooked black beans drained and rinsed
    • ½ head romaine lettuce chopped
    • ½ cup pickled red onion drained
    • 1 avocado chopped
    • ½ cup cilantro leaves
    • ½ cup shaved parmesan
    • 3 ounces corn tortilla chips
    Dressing
    • ½ cup sour cream
    • 2 tablespoons buttermilk
    • 1 tablespoon lemon juice
    • 2 teaspoons minced garlic
    • ½ teaspoon coarse ground black pepper
    • ½ teaspoon dried oregano
    • ¼ teaspoon sea salt

    Method
     

    1. Cook taco crumbles based on the package instructions. Stir in black beans and heat until warmed through.
    2. Whisk together the dressing ingredients.
    3. Place warm crumbles and black beans as the base of the salad on plates. Arrange romaine, pickled onion, avocado, cilantro, and parmesan on top. Drizzle salads with dressing and top with broken tortilla chips.
    4. Enjoy!

    Recipe Provided by INFRA

  • The Skin Breathes with evanhealy

    The Skin Breathes with evanhealy

    The Skin Breathes with evanhealy

    “Remember: our skin is alive, it breathes, it is our largest organ. It has a rhythm, an inhalation, and an exhalation.⁠” Plants and our skin speak the same language – and it should be a clean one. Check out one of their latest blog posts here to learn more about this natural connection.

    Have you ever wondered where evanhealy sources their herbal ingredients from?

    They source ingredients from remarkable human beings who share their values – “stewards of the Earth with a reverence for the sacredness of nature and human connection, who have a passion for the work they do.” That’s why they work directly with small family farms around the United States and Europe, and women’s co-ops & co-op villages in Africa.

    Every year, they invite their teams to witness and participate in the harvest and distillation of their own organic, artisan distilled hydrosouls. Want to take a look? Check out the video below!

    Want to try them for yourself? Purchase any of their products before their 20% OFF sale ends April 30, 2023!

    Resources

    https://www.evanhealy.com/blogs/stories/plants-and-skin-speak-the-same-language

    https://www.evanhealy.com

    https://www.evanhealy.com/blogs/stories/plants-and-skin-speak-the-same-language

    https://www.instagram.com/p/CqTfjKTyQM0/

  • New insights into immune health

    New insights into immune health

    New insights into immune health

    Pandemic lessons on immunity

    Health has never been a more prominent topic or concern than in the era of COVID. But for all of us, supporting our immune system is the cornerstone of our well-being, whether we’re living in a pandemic or not.

    “Health is defined now by most medical establishments as a state of complete physical, mental, and social well-being and not merely the absence of disease and infirmity,” says naturopathic doctor Brian Davies.

    Immune system redux

    To best support our immune system, it helps to have a sense of how it works. Put simply, its job is to defend against disease-causing microorganisms. It has two main components.

    1. Innate immunity, the immune system we’re born with, consists of physical barriers like our skin as well as cells that attack pathogens that enter the body, responding quickly via effects like fever.
    2. Adaptive immunity is the part of our immune system that learns to react to foreign agents. When it’s exposed to a new germ for the first time, it responds by trying to fight it off; we might get sick, but our immune cells remember the invader and mount a more rapid response when it returns.

    Having a healthy immune system doesn’t mean never getting ill. It’s quite the opposite, in fact. And remember that not all viruses are created equal, as we’ve all learned with SARS-CoV-2, the virus that causes COVID.

    “Having symptoms such as fever, cough, muscle aches, headache, and the like are indications that your immune system is working to fight off infection, not the infection itself,” says Ashley Stapleton, naturopathic doctor. Nevertheless, the global health crisis may have led to a greater awareness of the importance of taking care of ourselves, a wake-up call of sorts.

    Immune system support

    “When looking at key support for general immune health, a healthy lifestyle is a critical part of supporting our immune systems,” Davies says. Some people who should consider modifications to their lifestyle to better support their immune systems are those who

    • eat highly processed foods
    • don’t sleep well
    • are under excessive emotional or physical stress from injury or overexercise
    • consume excessive amounts of alcohol
    • smoke cigarettes

    All of these factors put excess stress on the body, which is known to suppress innate immunity and dysregulate our adaptive immune system.

    Caring for your immune system

    Here are some other approaches to providing your immune system with support.

    • Cut out sugar
    • Avoid alcohol
    • Get plenty of good sleep
    • Reduce stress

    Supplemental immune support

    Always check with your health care practitioner before trying a new supplement. Supplements that may help support your immune system include:

    • Probiotics
    • Vitamin C
    • Vitamin D
    • Zinc

    Article courtesy of Alive Magazine

  • Healthy skin = healthy immune system

    Healthy skin = healthy immune system

    Healthy skin = healthy immune system

    The best offense is a good defense

    As the body’s largest organ, skin’s primary role is to maintain a healthy barrier between you and potential harm from the elements, including sun and rain, bacteria and germs, and stress. But are you protecting this important ally of your immune system?

    Skin: A complex system of protection

    The skin comprises three major divisions or layers, including the epidermis, the dermis, and the hypodermis.

    Epidermis

    This layer of your skin is the part you can see and touch. Despite the fact that it can be about as thin as tissue paper, the epidermis itself contains five sublayers. The uppermost sublayer is the stratum corneum, and it’s the first line of immune defense.

    Dermis

    Skin’s middle layer, or dermis, houses collagen that gives your skin strength as well as elastin that provides flexibility. Nerves located here keep you safe by triggering pain or letting you know, for example, when your hand is too close to the stove.

    Hair follicles are rooted in the dermis, as well as oil and sweat glands. They play critical roles in your immune defense. Oil, for example, may help to seal hair follicles so that unfriendly microbes can’t enter deeper layers of the skin. It also helps repel water. Sweat helps you maintain a healthy body temperature.

    Hypodermis

    The hypodermis (also known as the subcutis or subcutaneous layer) is the deepest skin layer and consists primarily of connective tissue and fatty tissue. This layer allows skin to move smoothly over tissue and muscle and to act as a shock absorber. The hypodermis also insulates your body to protect you from the cold.

    Skin’s microbiome

    Given its extensive surface area, skin provides room and board to millions of bacteria. This adds an extra layer of protection, as these bacteria help prevent colonization and invasion by pathogenic microbes.

    Barrier breakdown

    Despite various skin fortifications, barrier function can be compromised—and it might start with simple water loss. H2O deficiency is associated with skin dysfunction, including atopic dermatitis and skin wrinkling. To keep skin healthy, you want to drink plenty of water and minimize transepidermal water loss or the moisture lost from skin cells through evaporation.

    There are a lot of things working against that goal, such as stress and pollution. Certain topicals can also cause a breakdown in barrier function. Common foaming agents such as sodium lauryl sulphate and sodium laureth sulphate can strip away valuable moisture and cause skin irritation. Alcohols such as isopropyl alcohol, propanol, and benzyl alcohol may also rob your skin of moisture.

    To lock in moisture, look for skincare helpers that mimic the natural lipids found in your skin. Borage, carrot, and evening primrose oil are rich in fatty acids. Try camelina oil, which is high in vitamin E and a rare plant source of omega-3 fats.

    Article courtesy of Alive Magazine

  • Eat for the Planet

    Eat for the Planet

    Eat for the Planet

    Sustainable recipes you’ll love

    More of us than ever are coming to understand the links between the food we eat and its impact on the planet. Eating a diet rich in legumes and organic vegetables, with a reduced emphasis on meat, is recognized as being better for us and the planet. Read on to discover delicious recipes that will help you include more sustainable ingredients in your meal plans.

    Leek and Mushroom Tartines with Wilted Watercress

    Watercress is relatively disease and pest resistant, so it doesn’t require pesticides. It’s easy to grow, and it’s packed with nutrition.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method

    Ingredients
      

    • 1 tablespoon olive oil divided
    • 1 teaspoon olive oil divided
    • 10 Mushrooms, mixture of white and brown cleaned and diced, about 2 cups
    • 2 sprigs thyme
    • ¼ teaspoon salt divided
    • 1 tablespoon lemon juice
    • 1 Leek trimmed, quartered, and diced, about 1½ cups
    • 1 teaspoon Honey
    • 1 cup watercress
    • 2 slices whole grain or sourdough bread
    • Black pepper, to taste

    Method
     

    1. In large skillet on high, heat 1 Tbsp (15 mL) olive oil. When oil is hot, add mushrooms and thyme sprigs and cook for about 5 minutes, shaking pan from time to time to toss, but otherwise keeping movement to a minimum. Once mushrooms are browned, add a pinch of salt and lemon juice, stir through, and tip out onto plate to rest.
    2. Reduce heat to medium and, in the same pan, add remaining 1 tsp (5 mL) olive oil, leeks, and remaining salt. Cook leeks, being careful not to brown, for about 5 minutes, or until just soft. Tip mushrooms and thyme sprigs back into the pan, add honey, and combine with leeks. Remove pan from heat.
    3. Toast 2 pieces of bread. When ready, add watercress to still-warm leek and mushroom mixture and mix through, just wilting watercress. Spoon onto toasted and plated bread and season with black pepper.
    4. Enjoy!

    Herby Lentil Salad with Spinach and Peas

    Symbiotic bacteria called Rhizobium invade the roots of lentils and legumes such as peas and beans, allowing them to “fix,” or use, nitrogen. This also improves the quality of the soil they grow in.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 cup black beluga or French Puy lentils
    • 1 Bay leaf
    • ¼ cup green peas
    • ¼ cup cilantro finely sliced
    • ¼ cup parsley finely sliced
    • ¼ cup mint finely sliced
    • ¼ cup red wine vinegard
    • 1 tablespoon olive oil
    • ¼ teaspoon salt
    • 3 Green onions finely sliced
    • 1 cup baby spinach

    Method
     

    1. Pick over lentils, removing pebbles or debris, and rinse. Bring a large pot of water to boil and add lentils and bay leaf. Reduce to medium-low and cook lentils at a slow simmer for 20 minutes, or until tender but not mushy. Drain and rinse with cool water to stop the cooking process.
    2. In separate pot, blanch green peas for 2 to 3 minutes; drain and rinse with cool water.
    3. In small bowl, combine herbs, vinegar, olive oil, and salt.
    4. In large bowl, place cooked and cooled lentils. Pour dressing overtop lentils; add green onions, peas, and baby spinach; and toss together. Tip out onto large shallow platter to serve.
    5. Enjoy!

    Poached Rhubarb with Cinnamon, Mint, and Ginger

    Selecting seasonal fruit reduces the need for heating, refrigeration, artificial lighting, pesticides, and increased transport. While rhubarb’s season may be short, the plant is a perennial that can produce for years.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method

    Ingredients
      

    • 2 cups rhubarb cut into 1 in. pieces
    • 1 piece gingerroot, about thumb-size cut into 3 or 4 chunks
    • 1 stick cinnamon
    • 1 large sprig mint
    • ½ cup orange juice
    • ½ cup water
    • 1 tablespoon honey

    Method
     

    1. Preheat oven to 375 F (190 C).
    2. In shallow 10 x 10 x 3 in (26 x 26 x 8 cm) baking pan, arrange rhubarb in one layer. Cut ginger in 3 or 4 chunks and add to pan along with cinnamon stick and mint sprig.
    3. In small bowl or jug, mix together orange juice, water, and honey. Pour over rhubarb mixture.
    4. Place baking tray in preheated oven and poach for approximately 20 to 30 minutes. Rhubarb is done when it is fork tender but still retains its shape. Serve over porridge or granola, or use as a dessert topping or cake filling.
    5. Enjoy!

    Article Provided by Alive Magazine