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Celiac disease, wheat allergy, or gluten intolerance?

Celiac disease, wheat allergy, or gluten intolerance?

We explain it all for you

Tested negative for celiac disease but still have a problem with gluten? Here’s an in-depth look at three types of gluten intolerance. Learn how to determine which condition you might have, and how to manage it going forward.

What’s in a name?

Gluten intolerance is an umbrella term encompassing three distinct conditions: celiac disease, wheat allergy and non-celiac gluten sensitivity (NCGS), all of which are triggered by different mechanisms.

Although all three conditions benefit from eating a gluten-free (GF) diet, it’s important to understand which condition is the cause of your gluten woes, so you can customize your approach for rebuilding health in the long term.

Wheat allergy

Wheat allergy is a hypersensitivity reaction in the immune system against wheat as a whole, rather than the gluten protein specifically. If your symptoms only occur after ingesting wheat but not after ingesting other gluten-containing grains, like rye and barley, then wheat allergy may be the cause.

Celiac disease

Celiac disease occurs when environmental factors, such as viral infections and gut dysbiosis, trigger an autoimmune response upon the ingestion of gluten. Celiac disease can be triggered at any age. Gastrointestinal symptoms occur from the immune system attacking one’s own tissues. The disease can progress to become multisystemic, affecting major organs including the heart and liver.

Non-celiac gluten sensitivity (NCGS)

NCGS is a reaction against gluten that is neither a hypersensitivity reaction nor an autoimmune one. Some researchers suggest that NCGS originates in the innate immune system, but we haven’t yet determined the mechanism underlying the condition.

Spot the symptoms

Celiac disease, wheat allergy, and NCGS can all present with nonspecific gastrointestinal symptoms, including bloating, abdominal discomfort, diarrhea, and flatulence. Based on digestive symptoms alone, it is difficult to differentiate between these conditions.

Both NCGS and celiac disease are associated with other syndromes as well. NCGS is associated with Hashimoto’s thyroiditis, dermatitis herpetiformis, psoriasis, and rheumatologic diseases.

Celiac disease can cause or contribute to serious complications including autoimmune thyroiditis, peripheral neuropathy, epilepsy, infertility, osteoporosis, dermatological conditions, and ataxia (poor balance, coordination, and speech).

Testing and diagnosis

When you tell your doctor about your gluten-related symptoms, you may be given a referral to an allergist for testing. Your allergist will likely perform an in-office skin prick test and order blood work to measure wheat-specific IgE. Having a positive result from either of these tests indicates a wheat allergy.

Receiving negative results from these two tests (no wheat allergy) usually begins the process of screening for celiac disease. Blood tests for celiac include immunoglobulins such as tissue transglutaminase IgA. If this is positive, then a confirmatory small intestinal biopsy is performed.

Non-celiac gluten sensitivity is a diagnosis of exclusion, only reached following negative results for all the above tests.

Treatment

Wheat allergy

Treatment for wheat allergy requires a wheat-free diet; it may also benefit from gluten-free, too, since many grains are cross-contaminated with wheat. It’s possible for a wheat allergy to subside with time after implementing a wheat-free diet, but allergy severity and duration are different for everyone.

Celiac disease and NCGS

These both require a gluten-free diet for treatment. In celiac disease, complete adherence to a gluten-free diet is crucial. Those with NCGS may be able to tolerate a small amount of gluten in the diet, but the amount of gluten and timing of its reintroduction are different for everyone and should be discussed with a healthcare provider.

It’s also key for your treatment to address nutrient deficiencies that occur from digestive malabsorption, as well as ones that commonly occur from a gluten-free diet.

Speak with your healthcare provider to treat extraintestinal symptoms of gluten intolerance, such as headache, neuropathy, brain fog, and anxiety. If you have celiac disease, remember to regularly screen for associated conditions, like autoimmune thyroiditis and osteoporosis.

Article Provided by Alive Magazine

January 1, 2023

How the gut and the lungs are connected

What you eat can keep your respiratory health in top shape

There was a time when we assumed that the gut is for eating and lungs are for breathing. Not long ago, research revealed that they communicate, and that means that your choice of food may help lower your risk of respiratory illnesses.

What is the gut-lung axis?

Bacteria get into the lungs from your mouth, from the air you breathe, and from the gut, hence both environmental factors and your gut microbiota will affect respiratory health. Metabolites such as short chain fatty acids (SCFAs) reach the lungs through the lymphatic system and blood circulation. They help reduce inflammation, repair the gut lining, and protect against lung infections.

Though lungs have fewer bacteria than the gut, they are still a dynamic environment with ability to impact immunity.

The gut-lung dialogue

A healthy gut microbiome means better respiratory health and intact mucous layers in the gut and respiratory system. Gut dysbiosis (imbalance), on the other hand, increases the risk of asthma and allergies. Also, chronic respiratory illnesses occur more often in people with irritable bowel syndrome or inflammatory bowel disease.

Antibiotic treatments, anti-ulcer, and anti-reflux medications affect the gut microbiota and can increase the risk of asthma, allergies, and upper respiratory infections.

From the lung end, influenza and pneumonia can cause gut dysbiosis and can impact the renewal of intestinal cells.

Microbiome 101

Bacteria start colonizing the gut from birth, thriving as they feed on breastmilk prebiotic sugars. Then come solid foods, which further build the gut microbiome.

Fiber and exposure to dirt help increase the diversity of bugs in our body microbiome, boosting overall health. Because the gut is not an isolated organ, any gut imbalance, or dysbiosis, will affect various parts of the body.

Dysbiosis can occur at any age and for many reasons: environmental, unhealthy lifestyle, diet, and/or medication. The microbiome tends to become less robust as we age—yet another reason to maintain a fiber-rich diet.

Supplements for digestive health

Oral probiotics can reduce the severity of asthma attacks and allergy symptoms in children. They can also improve the gut barrier and reduce inflammation. However, given the multitude of options, consult with a health professional for best suited probiotic supplement.

Meanwhile, munch on naturally fermented foods such as sauerkraut and kimchi regularly. They contain probiotic bacteria and prebiotics, plus vitamins and minerals formed during fermentation.

Other supplements that may help include:

L-glutamine
Vitamin D
Vitamin C

Check with your health care practitioner before taking a new supplement.

Eating for trillions

Foods	Benefits for our microbiomes
legumes	soluble and insoluble fiber; resistant starch
flaxseeds	soluble fiber
chia seeds	soluble fiber and mucilage
fruit	soluble fiber; boosts respiratory health
berries	polyphenols which impact gut microbiota directly or are metabolized into beneficial compounds
leafy greens	soluble and insoluble fiber; complex carbohydrates that gut bacteria metabolize into pathogen-fighting compounds
whole grains	soluble and insoluble fiber, resistant starch, and complex carbohydrates

Article Provided by Alive Magazine

January 1, 2023

6 ways to strengthen your natural immunity

Simple lifestyle choices to keep you feeling good

Fighting off germs is busy work for our immune systems, but we can make it easier on ourselves. Discover how small lifestyle choices can keep our immune systems ready for action—and make a big difference in our long-term health.

According to Lisa Osborne, an assistant microbiology and immunology professor, there are simple things we can do to keep our immune systems strong. They come down to listening to what your mother told you growing up: “Activity, healthy diet, sunlight when you can get it. We know these are critical factors for mental health as well as physical health and supporting immune function,” she says. Osborne also strongly encourages vaccination.

1. Eat well

Healthy immunity starts on your plate. Focus on whole grains, fresh produce in an array of colors, and healthy proteins such as nuts and seeds to help your body produce infection-fighting white blood cells.

2. Get moving

Regular, moderate physical activity bolsters the immune system and its ability to fight off illnesses, including cold and flu viruses. According to the World Health Organization, adults should aim for 150 to 300 minutes of moderate-intensity aerobic exercise, or 75 to 150 minutes of vigorous aerobic exercise each week, with two sessions of strength training for best overall health.

3. Get some sleep

A good rule of thumb is to aim for at least seven hours of sleep each night. If you’re having trouble sleeping, set a consistent schedule, and avoid screens, alcohol, caffeine, and large meals before bed. If worry is keeping you awake, keep a notebook beside your bed to clear your head.

4. Tackle stress

Too much stress can disturb your immune response and lower your protection against infectious illnesses. To help lighten the load try meditation, yoga, or any form of movement.

5. Prioritize your social life

Perceived social isolation has been linked to impaired immunity and a whole host of other health issues. To combat loneliness, create and maintain meaningful social connections, stay in touch with loved ones, say yes to activities you enjoy, volunteer, or participate in book clubs or community groups.

6. Consider supplements

Check with your health care practitioner before taking a new supplement.

vitamin C	may help prevent and treat systemic and respiratory infections and help shorten colds
vitamin D	may help reduce the incidence of cold and flu, help control infections, and reduce inflammation
magnesium	plays a key role in keeping the immune system strong
zinc	helps the immune system fight infections and heal wounds
quercetin	helps stimulate the immune system and possesses antiviral, anti-inflammatory, and anti-allergic properties
elderberries	may reduce inflammation, lessen stress, and ease symptoms or reduce duration of cold and flu symptoms
oil of oregano	has antimicrobial, antiviral, antifungal, antioxidant, and anti-inflammatory properties

Article Provided by Alive Magazine

January 1, 2023

The power of plants
The power of plants

Ring in the New Year with a plant-forward diet

If you’re looking to take your health and the well-being of your family to the next level this year, there are few better places to start than to wiggle more plant foods into your daily menu. Your health future will look brighter.
Tabbouleh with Kale and Navy Beans

This tabbouleh salad ages well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches!

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Servings: 4

Ingredients Method

Ingredients

1 cup sorghum grain
19 ounce can navy beans drained and rinsed
3 plum tomatoes seeded and diced
3 cups finely chopped kale
1 cup finely chopped fresh parsley
⅓ cup golden raisins
⅓ cup unsalted shelled pistachios
Juice of 1 lemon
3 tablespoon olive oil
½ teaspoon salt

Method

In saucepan, place sorghum and enough water to cover it by 2 inches. Bring to a boil, reduce heat to maintain a simmer, and cook, covered, until grains are tender, about 40 minutes. Drain well and spread out on a baking sheet to cool to room temperature.
In large bowl, toss together cooked and cooled sorghum, navy beans, tomatoes, kale, parsley, raisins, and pistachios.
In small bowl, whisk together lemon juice, olive oil, and salt. Toss lemon dressing with sorghum mixture.
Enjoy!
Sheet Pan Golden Tofu Medley

This easy, yet impressive, vegan dinner is packed with oven-roasted flavor and proves that creating satisfying weeknight plant-based meals is entirely possible.

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Servings: 4

Ingredients Method

Ingredients

⅓ cup raw cashews
2 350 gram packages extra-firm tofu
2 ½ teaspoons grapeseed oil or avocado oil
¾ teaspoon salt
1 head broccoli cut into 1 inch florets
2 red bell peppers sliced into 4 pieces and seeds removed
2 shallots chopped
2 garlic cloves
1 tablespoon chopped ginger
1 teaspoon turmeric
¼ teaspoon cayenne
¼ teaspoon black pepper
Juice of ½ lime

Method

In bowl, place cashews, cover with water, and let soak at least 2 hours.
Preheat oven to 425 F. Line two rimmed baking sheets with parchment paper or silicone baking mats.
Line a cutting board with a couple sheets of paper towel. Top with tofu and a couple more sheets of towel. Press gently for about 30 seconds to extract excess liquid. Slice each tofu block lengthwise into 2 slabs and then slice each slab into 2 triangles. Place tofu on 1 baking sheet and brush tops with 1/2 tsp oil and sprinkle on 1/4 tsp salt.
In large bowl, place broccoli florets and red pepper and toss with 1 tsp oil and 1/4 tsp salt. Spread vegetables out on second baking sheet. Place sheets in oven and bake for 25 minutes, until tofu is golden brown and vegetables are darkened in a few spots, stirring vegetables once halfway through the cooking time.
Meanwhile, in small skillet, heat 1 tsp oil over medium heat. Add shallots and garlic; heat 1 minute. Add ginger and heat 30 seconds. Stir in turmeric, cayenne, 1/4 tsp salt, and black pepper; heat 30 seconds.
Drain cashews and place in a blender with 1/2 cup) water, lime juice, and contents of skillet. Blend until very smooth.
Divide tofu and vegetables among serving plates and drizzle with cashew sauce.
Enjoy!
Chickpea Salad with Nigella Roasted Sweet Potato

Nigella seeds, also known as kalonji, lend a sweet, nutty flavor with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness.

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Servings: 4

Ingredients Method

Ingredients

2 medium peeled sweet potatoes quartered and chopped into 1 inch pieces
2 tablespoons olive oil divided
1 teaspoon nigella (kalonji) seeds
¼ teaspoon salt
2 tablespoons lemon juice
1 teaspoon lemon zest
1 teaspoon garlic minced
¼ teaspoon tahini
½ teaspoon black pepper
1 ½ cups cooked chickpeas rinsed and drained
1 cup grated peeled carrot
2 tablespoons finely chopped fresh cilantro
2 tablespoons finely chopped fresh parsley
2 cups loosely packed baby spinach rinsed and spun dry

Method

Place baking tray in oven and set temperature to 425 F.
Into large bowl, place sweet potato pieces. When oven reaches desired temperature, dress with 1 Tbsp olive oil, nigella seeds, and salt. Toss to coat evenly and pour immediately onto hot baking tray. Roast at 425 F for 20 minutes, stirring once at the 10 minute mark, until tender and slightly browned, but firm.
Meanwhile, in large bowl, whisk together remaining 1 Tbsp olive oil, lemon juice, lemon zest, garlic, tahini, and black pepper. Add chickpeas and carrot and stir to coat evenly. Add cilantro and parsley, stir once more to incorporate, and allow mixture to marinate while sweet potato roasts.
When finished roasting, remove sweet potatoes from oven and allow to cool slightly. Add spinach to chickpea carrot mixture along with 1/2 the sweet potato cubes, and toss gently to avoid breaking them. To serve, arrange salad on large platter and place remaining sweet potato cubes on top. Be sure to scrape all toasted nigella seeds from baking pan.
Enjoy!
Article Provided by Alive Magazine
January 1, 2023
5 steps to setting the best resolutions ever

5 steps to setting the best resolutions ever

Find your way in 2023

Many of us are wary about making New Year’s resolutions for fear that we may experience failure. But here’s an approach to change that involves designing your own path forward—one that puts your own dreams first.

What do you want?

From a young age, many of us got into the habit of doing what’s expected of us rather than following our own dreams. Getting an education, getting a marriage partner—even making resolutions—are things that we’re told we should do.

No wonder we may occasionally feel like we don’t fit in or that we’re failing miserably at things that everyone else seems to do easily. You may be surprised how much easier your path becomes when it’s one you design yourself.

1. Take time for self-reflection

On a day when you’re feeling reasonably relaxed, find a time and place where you won’t be disturbed—even if that means hiding in the car or the bathroom.

Take some deep breaths to release tension and clear your mind. Ask yourself what you want and simply notice what comes to you. You might get words, or a picture in your mind, or a feeling. Write down (or type) what comes to you with as much detail as possible.

Build a home gym? Fabulous. Move across the country? Write it down. Start a business? Of course. Don’t let the critical voice in your head start debating you and telling you why you can’t do it.

2. Set clear goals

Vague goals, like taking better care of your health, provide very hazy guideposts, whereas the commitment to exercising twice a week or eating five servings of vegetables a day are clear, specific, and measurable.

3. Set short-term and long-term goals

If goalposts are too far away, people are more likely to procrastinate or avoid sticking to the plan, because they knew they had lots of future time to get things done.

If there are too many strict short-term deadlines, however, a resolution-maker could feel like a failure for missing a mini-goal and throw in the towel. Creating stepping-stones toward the big goal makes room for set-backs while still moving forward.

4. Set approach-oriented goals

It seems that people who create approach-oriented goals are more successful than those who have avoidance-oriented goals.

Approach-oriented goals energize emotions and behavior toward something you want (achieving good grades so that you can enjoy feeling competent).

Avoidance-oriented goals , on the other hand, are those in which you move away from something you don’t want or you perceive as a punishment, threat, or risk to health (you make the decision to reduce your sugar intake, so you don’t have a heart attack).

5. Find reliable support systems

Rather than focusing blame on people who don’t give you what you need (and shifting energy from your goal), find a person or group who can be your cheer squad.

Article Provided by Alive Magazine

January 1, 2023
Elegant and plant-based
Elegant and plant-based

Celebrate the season with this holiday meal

This wow-worthy, plant-based holiday meal won’t disappoint—whether you nix the meat entirely or incorporate some of these recipes into your celebratory meal. This gluten-free, vegan menu has “festive” written all over it.
Stuffing with Thyme, Rosemary, and Dried Cranberries

In this plant-based stuffing, fresh herbs and dried fruit replace the depth of flavor usually infused by chicken juices, so use fresh thyme and rosemary if possible to maximize the flavor return.

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Servings: 3

Ingredients Method

Ingredients

3 fresh thyme sprigs or ½ teaspoon dried
1 fresh rosemary sprig or ½ teaspoon dried
1 loaf gluten-free bread cubed, about 6 to 8 cups cubes
1 cup chopped green onions
3 tablespoons chopped dried cranberries
2 cups low-sodium vegetable broth

Method

Preheat oven to 350°F.
De-stem thyme and rosemary sprigs and coarsely chop. In large bowl, combine herbs with bread cubes, green onions, and dried cranberries. Add 1 ½ cups broth and toss to coat. Bread should be moistened and slightly softened. Add remaining broth if needed (some gluten-free breads are denser than others).
Taste and add salt if desired. Grease or line 8 x 11 in baking or casserole dish with parchment paper. Transfer stuffing to dish and bake for 50 to 55 minutes.
Enjoy!
Green Beans with Dukkah

Subbing Middle Eastern dukkah for classic toasted almonds with your green beans is like taking your first international trip (or the first in a long time …) and (re)discovering that there’s a world of flavor out there.

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Servings: 4

Ingredients Method

Ingredients

¼ cup hazelnuts
½ teaspoon whole fennel seeds
1 teaspoon whole cumin seeds
1 teaspoon whole black or green peppercorns
1 tablespoons whole coriander seeds
2 teaspoons white or black sesame seeds
¼ teaspoon salt
⅛ teaspoon ground cayenne pepper optional
2 pounds green beans trimmed
1 teaspoon hazelnut oil optional

Method

Preheat oven to 325°F. In nongreased baking dish, roast hazelnuts for 20 minutes.
Heat medium skillet over medium-high. When hot, toast fennel seeds, cumin seeds, peppercorns, and coriander seeds for 45 seconds, stirring occasionally to prevent burning. Seeds should start to pop. Transfer to spice grinder, mortar and pestle, or directly to food processor or blender. In same skillet, toast sesame seeds, stirring every 10 seconds or so, until aromatic and, if using white sesame seeds, golden. Transfer immediately to medium bowl.
Grind, or pulse all seeds except sesame seeds several times in blender or food processor, until lightly crushed and aromatic. Transfer to medium bowl with sesame seeds. Rub hazelnuts between kitchen towels to remove some of skins if needed, then coarsely chop in food processor (not in blender), or by hand. Add to bowl with crushed seeds. Stir in salt and optional cayenne.
Steam green beans for 5 to 7 minutes, until tender-crisp. Serve topped with dukkah and a drizzle of hazelnut oil, if desired.
Enjoy!
Oyster Mushrooms with Garlic and Thyme on Caramelized Parsnip Puree

This dish is a plant-based showstopper, with tender mushrooms in a sweet-and-sour glaze soaking into ultra-thick roasted parsnip puree.

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Servings: 4

Ingredients Method

Ingredients

Caramelized Parsnip Puree
8 cups water
½ teaspoon baking soda
2 pounds parsnips peeled and chopped into 2 inch pieces
2 garlic cloves peeled
1 tablespoon olive oil
¼ teaspoon cane sugar
½ teaspoon salt
¼ teaspoon pepper
Mushrooms
¾ cup balsamic vinegar or 6 tablespoons aged balsamic or balsamic glaze
1 teaspoon olive oil
14 ounces oyster mushrooms cleaned and, if necessary, trimmed so they grill flat
¼ teaspoon salt
¼ teaspoon pepper
¼ cup finely chopped green onion
2 thyme sprigs stripped from stem, or ½ teaspoon dried
2 tablespoons toasted pistachios roughly chopped
½ cup finely chopped chives, parsley, or green onion to garnish

Method

For parsnip puree, preheat oven to 400°F.
In medium saucepan, bring water, baking soda, and parsnips to boil. Reduce heat and simmer, covered, for 5 minutes. Drain parsnips, but don’t rinse. Set aside until cool enough to handle, about 3 minutes.
In large bowl, combine parsnips with remaining ingredients for puree. Spread on baking sheet and roast for 10 minutes. Turn and roast for 10 minutes more, or until tender and caramelized. Transfer to large bowl and mash with potato masher or immersion blender, or transfer to food processor and blend until smooth. Taste and adjust seasonings.
For oyster mushrooms, in medium saucepan, boil balsamic vinegar until reduced by half, about 10 minutes. If using aged balsamic vinegar or glaze, skip this step.
In large skillet, heat oil over medium-high. When hot, add mushrooms, salt, and pepper and cook for 1 minute. Flip mushrooms and add balsamic reduction, green onions, and thyme and stir to coat mushrooms. Lower heat to medium-low; cover and cook for 5 minutes, or until mushrooms are tender, adding 1 Tbsp water to prevent sticking, if necessary. Taste and adjust seasoning.
To serve, spread parsnip puree on bottom of large platter. Place mushrooms on top. Top with toasted pistachios and garnish with chopped chives, parsley, or green onion.
Enjoy!
Article Provided by Alive Magazine
December 1, 2022
Avoid seasonal stress-based eating

Avoid seasonal stress-based eating

Tips from a pro

Everyone knows the holidays can be stressful. But it’s not just the effort to stay on budget or the dinnertime antics of your oddball uncle that make this time of year challenging. Healthy eating can take a nosedive at this time of year, too. End your year on a high with proactive measures to avoid getting caught in the food trap.

Plan ahead

Joan Ifland, PhD is the chief executive officer of Food Addiction Training, LLC, and is a leading innovator in the field of recovery from food addiction. She shares some insights about how to prepare for the holidays and its associated overindulging.

At this time of year, the holiday gathering, with its lavish edible spread, is often the culprit. Simply saying you won’t indulge may not be enough to spare you from getting sucked into that vortex of stress and indulging, Ifland warns.

“You get [to a party] and after an hour or two, you’re eating [unhealthy foods],” she says. “It’s because cravings and loss of control build up over time.”

Instead, take your own snacks—think crudités, healthy proteins, or other foods that are as close to their natural, unprocessed shape and form as possible—and keep it near you. If that’s not possible, avoid standing in a place with a clear view of the hors d’oeuvres table.

Drink water

Be sure to get a glass of water as soon as you arrive, and hang onto it. It keeps one hand busy, and reduces the chance of someone passing you a cocktail chock full of simple syrup and alcohol.

Be easy on yourself

Whatever happens, go easy on yourself, Ifland advises. Changing our behaviors to break the processed food addiction cycle can take years.

“There are so many foods that have been deliberately processed to make them addictive. It can take a couple of years to get off all of them. When people know it’s a long, slow process, they give themselves permission to celebrate their wins.”

What about alcohol?

Getting into the holiday spirit, for many, often means getting into the spirits. But pouring yourself a tall cold one to make things merrier might actually make the season far less bright.

Binge drinking increases around the holidays, which is often related to social or financial stress that comes with celebrating at this time of year. Stress and alcohol can create a toxic cocktail for our brains, no matter how much we might think we’re being released from our inhibitions when we imbibe.

“Alcohol [can be] highly addictive,” says Ifland. And it can have potentially serious consequences that include impairing cognitive skills and our self-control. While that might feel fun in the moment, any feelings of comfort and joy experienced while tippling are fleeting, Ifland warned. If you are concerned about your relationship with alcohol, chat with your doctor.

Article Provided by Alive Magazine

December 1, 2022
How to reconnect with nature
How to reconnect with nature

Discover the joy of the season

Seasonal living offers a way to rekindle our relationships with nature. In the process, we can uncover the joy and beauty in the natural world hidden in plain sight all around us.

What is seasonal living?

Humans used to live in a way that was innately more in touch with the seasons; indeed, many people around the world still do. Living in a way that is consciously connected to the seasons can be an intentional lifestyle choice through mindful daily practices.

Benefits of seasonal living may include
- improved mood and reduced stress due to spending time in nature
- increased feelings of interconnectedness with the natural world and our place in it
- the chance to slow down, reflect, and live in a more mindful, intentional way
Seasonal living, every day

There are myriad ways to live seasonally, and as always, it’s important to do what works for you. Here are a few ideas to help inspire you.

Your kitchen

Choosing local and seasonal food is one way in which we can eat in a more eco-friendly way, support our communities, and foster relationships with local farmers and food businesses.

Simply start incorporating more locally grown in-season foods when possible, whether it’s from your own little garden or a store. Ask questions and chat with vendors at your local farmers’ market or the produce experts at your local health food store to learn more about the foods and how to cook them, as well as how they’re grown or produced.

You can also incorporate mindfulness and gratitude practices into your mealtimes. Sunshine, water, and soil nourish the plants that, in turn, nourish us. Before eating, reflect on your food, its journey to your dinner plate, and the resources involved.

Your decor

Bring the outdoors in by incorporating some of the following suggestions.
- houseplants
- local, seasonal flowers
- natural materials, such as acorns, chestnuts, pinecones, feathers, or driftwood
- opening the windows for fresh air
- making a seasonal garland with leaves or flowers
Your daily routine

Ask yourself: how can I fit in more time in nature? Maybe wander into your yard or outdoor space in the morning to feel the dew on your toes and listen to the birds, or in the evening to smell the cool air and see the moon. Notice how these experiences change through the year. You may also wish to practice yoga or meditate outside on a regular basis.

Your celebrations

Celebrating the changing of seasons can be a joyful and meaningful addition to any holidays you currently celebrate. Many people observe such dates as the autumnal equinox, the winter solstice, the spring equinox, and the summer solstice with nature-based celebrations. Celebrations can be communal (such as hosting a family dinner party or taking part in a community event) or individual (such as a walk in the woods or some quiet meditation or journaling).

Article Provided by Alive Magazine
December 1, 2022
Banana Peel Curry
Banana Peel Curry

Looking to reduce your food waste? Save those banana peels! With a quick soak in hot water, peels are transformed to a soft blank canvas. Shredding the peels like you would pull chicken or jackfruit gives you a neutral plant-powered addition to this coconut curry. Add some aromatic seasonings, this curry will transform how you view banana peels! Served over rice, don’t skimp on the lime juice. The acidity livens up the dish and makes it simply craveable.
Banana Peel Curry

Looking to reduce your food waste? Save those banana peels! With a quick soak and some aromatic seasonings, this curry will transform how you view banana peels! 🍌

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Servings: 4

Ingredients Method

Ingredients

4 banana peels from ripe bananas ends removed
2 tablespoons avocado oil
1 small yellow onion chopped
1 cinnamon stick
2 large garlic cloves minced
2 inch fresh ginger peeled and minced
1 tablespoon curry powder
2 cups cauliflower florets bite-size
1 cup stock or water
1 13.3 ounce can coconut milk
¾ teaspoons sea salt
2 tablespoons cane sugar
2 tablespoons lime juice

Method

Place banana peels in a large bowl of hot water, cover, and let sit for an hour to soften.
Drain water. Using a fork, shred peels lengthwise with skin side down, then mince.
In a large stockpot, heat avocado oil over medium heat. Add chopped onion and cinnamon stick and sauté until translucent. Add garlic, ginger, and curry powder. Sauté for 30 seconds or until fragrant.
Add cauliflower, prepared banana peel, and stock. Bring to a gentle simmer, cover, and cook until cauliflower is tender about three to five minutes.
Stir coconut milk, salt, sugar, and lime juice and heat through. Adjust seasonings to taste and serve with basmati rice.
Enjoy!
Recipe Provided by INFRA
December 1, 2022
Coconut Cashew Eggnog
Coconut Cashew Eggnog

While you may be missing the ease of a carton of store-bought nog, once you see how easy it is to make it yourself, you may never go back. Making your own means you can customize it to your tastes, preferences, and dietary restrictions! This coconut cashew nog is dairy-free and egg-free, which makes it an excellent option for the vegans in your life. The hardest part of this recipe is waiting for the cashews to soften with an eight-hour soak. In other words, with a little planning, it’s a snap. Cheers!
Coconut Cashew Eggnog

Looking for a vegan alternative to the holiday classic beverage? This coconut cashew nog has all the flavor for your festive drinks without dairy or eggs!

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Servings: 6

Ingredients Method

Ingredients

1 ⅓ cups untoasted cashews soaked overnight
1 quart coconut milk from a carton
⅓ cup cane sugar
¾ teaspoon ground cinnamon
2 teaspoons vanilla extract
½ teaspoon ground nutmeg
½ teaspoon cinnamon
Freshly grated nutmeg optional

Method

Place all ingredients in a blender and run until mixture is very smooth and frothy.
Place eggnog in a serving pitcher and chill for an hour before serving.
Pour into serving glasses and grate nutmeg on top.
Enjoy!
Recipe Provided by INFRA
December 1, 2022