Category: Guest Post

  • Finding joy in the darkness

    Finding joy in the darkness

    Finding joy in the darkness

    Tips for coping with seasonal affective disorder

    Do you look forward to the coziness of colder months, or do you find yourself contemplating hibernation until spring? About 15 percent of Canadians experience variations of the winter blues, and seasonal affective disorder (SAD) affects two to three percent, especially women and younger people.

    For some, adjusting to rain, snow, and darkness is a matter of reframing their mindset. But beyond mindset shifts, there are ways to ease the seasonal journey.

    Shades of (winter) blues

    Winter blues are milder than SAD, a depressive mood disorder linked to seasonal changes. SAD usually occurs in fall or winter but can also happen in spring or summer.

    The blues may cause slight sadness, less motivation, and a desire to curl up with comfort foods. SAD, however, can be more severe—interfering with routines, social withdrawal, loneliness, irritability, weight gain, and disrupted sleep.

    Light levels matter

    Less sunlight affects serotonin, a mood-regulating neurotransmitter. Reduced light increases melatonin, making us sleepier. Low vitamin D levels, common in winter, are also linked to lower moods.

    Some find relief with light therapy—using bright light sources far stronger than regular indoor lighting.

    Plan for darker days

    Balancing hibernation and activity is key. Schedule regular social events like dinners or movie nights, and aim for daily walks. Talking about feelings can help; cognitive behavioral therapy is often as effective as light therapy.

    Setting up for sleep

    Too little sleep harms mood, but oversleeping can also be problematic. Maintaining consistent bedtimes and wake times, aiming for seven to nine hours, supports mood. Routine sleep patterns maximize mood-boosting benefits.

    Eat to support your body (and theirs, too)

    Regular mealtimes help regulate your circadian rhythms and improve mood. Feed your gut bacteria with fiber, protein, healthy fats, and unrefined carbs—they boost serotonin and support mental health.

    Taking care of ourselves during cold months doesn’t mean avoiding a “down” day. Observe, breathe deeply, and allow yourself slow, restful days. Balance is everything.

    By Daniela Ginta

    Article Courtesy of Alive Magazine

  • Currents in aquaculture

    Currents in aquaculture

    Currents in aquaculture

    Solutions are needed to support research, technology, and social influence

    The seemingly straightforward definition of aquaculture—the cultivation of aquatic organisms in water environments—has a web of history, controversy, and complexity beneath it. It addresses critical issues facing the environment today.

    In the beginning

    Aquaculture is not new. Evidence of various forms dates back millennia, though large-scale commercial fish farming became prominent in the mid-20th century. Initially, aquaculture served recreational purposes, with publicly funded hatcheries producing sport fish like trout and bass for stocking waters.

    As the world’s population grew and demand for fish and shellfish increased, pressures on certain species intensified. This led to a significant shift in the mid-20th century, giving rise to a new industry focused on food production.

    Feeding the masses

    The first commercial aquaculture efforts in the US began in the 1950s, spreading globally in the 1960s and ’70s. However, this growth brought environmental issues: shrimp farms in Asia destroyed mangroves and polluted waterways, and open-net pens for salmon threatened local ecosystems.

    Other challenges included untested management practices and dealing with unforeseen consequences. Advances in technology, better management, and regulations have addressed some of these problems, but many issues remain.

    Pushing forward

    Two of the companies at the forefront of that movement are LocalCoho and Bluehouse Salmon. Both are braving uncharted waters to find solutions.

    For these innovators, the central challenge lies in striking a balance between meeting rising global demand for seafood and reducing the environmental impact of production. Climate change adds another layer of complexity, raising questions about whether historically well-suited ocean regions will remain viable for open-net pen farming in the future.

    This is why land-based aquaculture is increasingly seen as a promising alternative—one that avoids operating “in the commons” of the ocean and reduces reliance on government consent for offshore sites. Despite the hurdles, both companies are motivated by the opportunity to transform aquaculture into a more sustainable and resilient industry.

    Another perspective

    Patagonia Provisions, part of the environmentally focused Patagonia, promotes eating lower on the food chain to reduce the impact on larger species like tuna and salmon. They offer products featuring species such as mackerel, anchovies, and pink salmon, supporting traditional, sustainable, local farming methods that benefit communities and the environment.

    Learning and choosing

    Consumers play a key role in supporting sustainable seafood. Learning from organizations that monitor and analyze industry practices helps. Certifications like those from the Aquaculture Stewardship Council indicate responsible farming practices.

    The Monterey Bay Aquarium’s Seafood Watch program offers current data on sustainable seafood options worldwide. Their standards are based on science and collaboration, setting a high bar for environmental responsibility.

    A look ahead

    Aquaculture’s role will only grow; it is the world’s fastest-growing food sector and essential for future protein needs. It supports global food security but also raises questions about environmental sustainability.

    Can we feed the world while protecting the environment? The ongoing search for solutions continues.

    By Neil Zevnik

    Article Courtesy of Alive Magazine

  • Exercise is critical to maintain your brain

    Exercise is critical to maintain your brain

    Exercise is critical to maintain your brain

    Vitality happens where sweat meets synapse

    Lost in the grunts, groans, reps, and sets, we might overlook and undervalue the remarkable impact exercise has on our most vital organ, the brain. Before we get to the sweat, let’s ground ourselves in science.

    Recent studies reveal a strong link between regular exercise and improved brain health. As little as 2.5 hours of physical activity weekly can enhance memory, cognitive efficiency, and problem-solving skills, while also slowing age-related decline and disorders.

    Let’s get moody … or not

    Exercise also influences mood regulation, acting as a powerful stress reliever. It promotes the secretion of endorphins, hormones, and neurotransmitters that elevate mood and boost brain function. These effects can begin after just one workout, rewiring neural pathways over time.

    Your brain on proteins

    The food we eat also impacts cognitive health. A 2022 Harvard study of over 77,000 people over 20 years found that replacing animal proteins with plant proteins reduced dementia risk by up to 26 percent. Incorporating a scoop of plant-based protein daily can be a simple step toward better brain health.

    Your brain on proteins

    The food we eat also impacts cognitive health. A 2022 Harvard study of over 77,000 people over 20 years found that replacing animal proteins with plant proteins reduced dementia risk by up to 26 percent. Incorporating a scoop of plant-based protein daily can be a simple step toward better brain health.

    Rewiring your circuits

    Neuroplasticity, the brain’s ability to create new pathways, is key to learning new skills and adapting. Cardiovascular exercise triggers biochemical changes, increasing growth factors that promote neuroplasticity and angiogenesis, or new blood vessel formation. This process helps improve brain function and resilience.

    Brain-boosting workout

    Try three rounds (or four if you’re feeling squirrely) of this cardiovascular, circuit-rewiring circuit to boost your brain and brawn.

    The World’s Greatest Stretch

    3 sets of 8 repetitions per side

    • Step into a lunge, placing your right hand inside your right foot.
    • Rotate your torso, reaching your left arm up, opening your chest.
    • Return to start and repeat on the other side.

    Walkout Push-Up

    3 sets of 10 repetitions

    • Bend at the waist, place hands on the ground, walk into a plank.
    • Perform a push-up, then walk hands back to standing.

    Wall-Sit Wall Angels

    3 sets of 12 repetitions

    • Lean against a wall in a squat position.
    • Extend your arms out to the sides at shoulder height, bend your elbows at 90 degrees, and press the backs of your hands against the wall.
    • Keeping your back and arms in contact with the wall, slowly slide your arms up overhead.
    • Continue to slide your arms upward as far as you can comfortably go without arching your back or allowing your arms to lift off the wall.
    • Hold the top position for a moment, then slowly lower your arms back down to the starting position.

    Land Swimmers

    3 sets of 30-second intervals

    • Lie face down, lift chest and legs slightly off the ground, keeping your neck in a neutral position.
    • Raise opposite arm and leg, hold, then switch sides in a controlled fluttering motion.

    Where to begin?

    If structured workouts aren’t your thing, incorporate activity naturally: park farther away, take the stairs, garden, cook, or do housework. The key is consistent movement, and the most beneficial exercise is one you will stick with, gradually increasing intensity while exercising safely. Moving more not only benefits your body but also keeps your brain sharp and resilient.

    By Brendan Rolfe, BA, DipA

    Article Courtesy of Alive Magazine

  • Chicken Apple Cider Skillet

    Chicken Apple Cider Skillet

    Chicken Apple Cider Skillet

    Print Recipe Pin Recipe
    Total Time 1 hour 35 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 tablespoon avocado oil
    • 2 pounds bone in, skin on chicken thighs
    • ½ cup minced shallot
    • 1 large garlic clove (about 2 teaspoons)
    • 1 cup chicken broth
    • 1 tablespoon fresh thyme leaves
    • 1 teaspoon sea salt
    • ¼ teaspoon ground black pepper
    • 2 cups apple cider
    • 2 medium gala apples cored and thickly sliced

    Method
     

    1. Preheat oven to 350°F. Heat avocado oil in an oven-safe skillet over medium low heat. Place chicken thighs skin side down and sear for 5-8 minutes until lightly golden brown. Remove from skillet.
    2. Drain any excess fat leaving a tablespoon. Sauté shallots until translucent, then add garlic and cook for 30 seconds.
    3. Deglaze pan with broth to loosen the brown bits off the skillet then stir in salt and thyme. Return chicken to skillet, skin side up. Pour in enough cider to cover the chicken, leaving the skin out of the liquid.
    4. Place skillet in oven and bake for 30 minutes. Add in the apples and continue to cook for 30 more minutes or until chicken is tender. Enjoy!
  • Savory Onion and Squash Scones

    Savory Onion and Squash Scones

    Savory Onion and Squash Scones

    Print Recipe Pin Recipe
    Total Time 45 minutes
    Ingredients Method Notes

    Ingredients
      

    • 3 cups all-purpose flour
    • ¾ cup shredded asiago cheese
    • 1 tablespoon cane sugar
    • 1 tablespoon baking powder
    • 1 teaspoon sea salt
    • 1 stick unsalted butter cold
    • 1 cup buttermilk plus 2 tablespoons
    • ⅓ cup squash puree
    • 1 large egg
    • 4 tablespoons chopped chives

    Method
     

    1. Preheat oven to 350°F. Combine flour, cheese, sugar, baking powder and sea salt in a large mixing bowl.
    2. In a separate bowl, whisk together 1 cup buttermilk, squash puree, egg and chives.
    3. Cut butter into the dry mixture until it resembles coarse cornmeal. Stir in wet ingredients until just combined.
    4. Turn dough onto a lightly floured surface, divide into two pieces and form each into 6-inch disks.
    5. Cut each disk into 6 wedges and place on a baking sheet lined with parchment. Brush scone tops with remaining buttermilk, and bake for 25 minutes or until edges are starting to turn golden. Enjoy!

    Notes

    Makes 12.
  • Pumpkin White Chocolate Snickerdoodle Cookies

    Pumpkin White Chocolate Snickerdoodle Cookies

    Pumpkin White Chocolate Snickerdoodle Cookies

    Print Recipe Pin Recipe
    Cook Time 40 minutes
    Chilling Time 45 minutes
    Ingredients Method Notes

    Ingredients
      

    • 1 ⅔ cup plus all-purpose flour
    • 1 ½ teaspoons pumpkin pie spice
    • ½ teaspoon sea salt
    • ¼ teaspoon cream of tartar
    • ¼ teaspoon baking soda
    • ⅛ teaspoon ground nutmeg
    • 4 ounces unsalted butter softened
    • ¾ cup light brown sugar
    • ¾ cup cane sugar divided
    • 1 large egg
    • ⅓ cup reduced pumpkin puree*
    • 1 ½ teaspoons vanilla extract
    • ¾ cup white chocolate chips
    • 2 teaspoons ground cinnamon

    Method
     

    1. In a bowl, whisk together the dry ingredients and set aside.
    2. Cream together butter, brown sugar, and ¼ cup of cane sugar then beat in egg, reduced pumpkin puree, and vanilla extract.
    3. Stiry in dry ingredients until just combined then add white chocolate chips.
    4. Chill cookie dough for 45 minutes then portion dough with a #20 scoop (3 tablespoons).
    5. Combine remaining ½ cup of cane sugar with the cinnamon. Roll scooped dough into balls and coat in cinnamon sugar.
    6. Place 6 cookies per lined baking sheet and press down by half. Bake for 18-20 minutes at 350°F.
    7. To decorate, melt white chocolate in a bowl over barely simmered water then drizzle over cooled cookies. Enjoy!

    Notes

    Makes 12 cookies.
    *Cook canned pumpkin on low heat for 35 minutes, stirring frequently to remove access moisture, alternatively drain overnight in cheesecloth in the fridge. Measure pumpkin once it has been cooked or drained then proceed with recipe.
  • Bring the outdoors in!

    Bring the outdoors in!

    Bring the outdoors in!

    How introducing indoor plants can awaken your senses

    As summer fades into cooler temperatures and shorter days, many people spend more time indoors. But you don’t have to lose your connection to nature. Bringing houseplants into your home can help you preserve a bit of summer and boost your well-being.

    The power of plants in person

    Plants can help improve your mood during seasonal transitions. Exposure to greenery, even indoors, has been shown to reduce blood pressure, heart rate, and stress hormones. Several studies confirm that having houseplants can elevate happiness and reduce symptoms of depression, especially during periods of limited outdoor activity.

    Simply grouping a few plants with a nearby reading nook can create a cozy, nurturing environment. Plants provide a sense of being embraced by nature, fostering comfort and happiness inside the home.

    Caring for plants and yourself

    Taking care of houseplants offers mental health benefits like increased life satisfaction and cognitive clarity. Nurturing plants requires responsibility—watering, feeding, and tending to them. Watching plants grow, produce buds, or sprout new leaves can bring feelings of achievement and joy.

    Research shows that repotting and caring for plants can reduce stress and lower blood pressure, providing physical health benefits alongside mental well-being.

    Ready to create your indoor garden?

    Start with easy, low-maintenance plants and expand your collection as you become more comfortable. Choose placement based on space and light: vines can hang from shelves, plants can cluster in sunny windows, and orchids thrive on bright kitchen windowsills.

    Select containers that match your interior style. Modern homes may benefit from sleek pots with clean lines, while varied levels of plant stands or podiums can add visual interest and depth to your indoor garden.

    Indoor plants serve as a reminder that spring and summer will return. The best plants are often the ones that excite you most—bringing a bit of nature’s beauty and health benefits into your everyday life.

    By Rebecca Heaton

    Article Courtesy of Alive Magazine

  • Finding balance at the autumnal equinox

    Finding balance at the autumnal equinox

    Finding balance at the autumnal equinox

    A time to get grounded and prepare for the colder, darker season ahead

    September 22 marks the autumnal equinox and the start of fall. It is one of two times a year when daylight and night are equal. In nature, plants and animals use this time to balance and store energy for the longer nights and colder weather ahead. Trees, for example, shed their leaves and focus on their roots—something we can emulate. It’s a good time to slow down, look inward, and let go of what no longer serves us.

    Start with the harvest

    During fall, it’s beneficial to focus on seasonal foods that support health and energy. Root vegetables and orange squashes are especially important, providing grounding and warming qualities for the body. These foods are rich in antioxidants like beta carotene and vitamin A, essential for healthy skin, bones, and organs. Traditional autumnal foods such as cranberries, salmon, and wild game also support immune health with their mineral and protein content.

    Support your immune system

    Supporting the immune system during fall is crucial to prevent seasonal colds and flu. Nutrients like beta carotene, vitamins C and D, zinc, probiotics, and protein are vital. Maintaining gut health is especially important, as the digestive tract is a key part of immune defense. Probiotics can help keep gut flora balanced, strengthening the body’s ability to fend off illness.

    The season of sleep

    Autumn’s cooler temperatures and shorter days can improve sleep quality, which benefits overall health, mood, and immunity. Less daylight leads to increased melatonin production, the hormone responsible for regulating sleep cycles. Tart cherries are a natural source of melatonin, and early research suggests that drinking tart cherry juice may promote better, longer sleep. Additionally, it’s ideal to have three hours between eating and sleeping to optimize both sleep and metabolic health.

    Self-care tips for autumnal mental health

    This season also offers an opportunity to nurture mental health. Engaging in simple self-care practices—such as reading, taking baths, or walking in nature—can help ground and center you. Autumn’s energy encourages grounding, centering, and nurturing oneself, which can be especially helpful during this reflective time of year.

    By: Stephanie MacDonald

    Article Courtesy of Alive Magazine

  • The skinny on sore throats

    The skinny on sore throats

    The skinny on sore throats

    Ways to soothe and prevent

    How to manage a sore throat

    Gargling with salt water hourly at the first sign may help reduce pain and inflammation. Stay home if sick, avoid irritants, and use a cool mist vaporizer if dry air worsens symptoms. Keep hydrated and rest. Warm drinks like tea with honey can soothe the throat.

    Viral or bacterial?

    Most sore throats—about 90 percent—are caused by viruses. Viral infections often accompany symptoms like runny nose and cough, while bacterial infections tend to be more painful and may cause fever and swollen lymph nodes. Bacterial infections, such as strep throat, require a swab and possibly antibiotics. It’s important to see a doctor for an accurate diagnosis, as antibiotics only work against bacterial infections and do not treat viruses.

    Using antibiotics unnecessarily can pose health risks. They can cause side effects like rash, nausea, diarrhea, and yeast infections, and more serious issues include <Clostridioides diffcile> infection (also known as C. diffcile or C. diff), which causes diarrhea that can lead to severe colon damage. Overuse or misuse of antibiotics also contributes to antibiotic resistance, a growing global health concern. Bacteria that become resistant no longer respond to these drugs, making infections harder to treat. The World Health Organization reports that antimicrobial resistance was responsible for over 1.27 million deaths worldwide in 2019.

    Most sore throats will resolve on their own with home care. Seek medical attention if symptoms are severe, last more than two days, or if you notice white or red patches on your tonsils, a high fever, swollen lymph nodes, or a rash.

    Prevention tips

    Supporting a healthy immune system through a diet rich in whole foods, regular exercise, and adequate sleep can help prevent sore throats. Good hygiene practices, especially frequent handwashing, are essential to avoid catching or spreading infections.

    By Joanne Peters

    Article Courtesy of Alive Magazine

  • Fortify your immune system naturally

    Fortify your immune system naturally

    Fortify your immune system naturally

    Simple strategies to fortify your defense system and thrive this cold and flu season

    When fall arrives, the air becomes brisk and fills with the familiar scent of pencils, signaling a new school year. But along with that, harmful germs are also present, ready to strike. Luckily, there are simple ways to support immunity and stay strong against viruses.

    Illnesses to beware of this fall and winter

    Common illnesses include RSV, which causes cold-like symptoms; the flu, with a stuffy nose, sore throat, cough, body aches, and fever; the common cold, with similar symptoms minus aches and fever; and COVID-19, which can cause flu-like symptoms and, in severe cases, shortness of breath.

    Who’s most vulnerable?

    Children, due to their underdeveloped immune systems, are highly susceptible. Vulnerable groups also include those over 65, pregnant women, smokers, and people with chronic illnesses or weakened immune systems.

    What to eat for immune health

    Since the immune system and gut health are linked, focus on gut-supporting foods. Nutrient-dense macronutrients—carbohydrates, proteins, and healthy fats—are essential. Avoid simple carbs, sugars, and processed foods, which can cause blood sugar spikes and stress responses.

    Antioxidants

    Eat a variety of brightly colored fruits and vegetables high in antioxidants—such as berries, leafy greens, carrots, and squash—that offer anti-inflammatory and anti-aging benefits, and help prevent chronic diseases.

    Healthy fats

    Include healthy fats like extra-virgin olive oil, coconut oil, avocado, and nuts to combat inflammation and support cellular health.

    Fermented foods

    Foods with live bacteria—like kefir, sauerkraut, kimchi, and yogurt—provide probiotics that support gut health and the immune system.

    Herbal teas and soups

    Herbal teas, soups, and bone broth are nourishing and soothing. Add garlic and warming spices like ginger, cinnamon, and turmeric for their antioxidant and antimicrobial properties.

    Supplements for immune support

    While nutrients from food are ideal, supplements can help fill gaps. They are a convenient way to ensure adequate intake of immune-boosting compounds.

    Echinacea

    Echinacea has antiviral, anti-inflammatory, and antioxidant properties that may help reduce the risk of illness and ease symptoms.

    N-acetylcysteine (NAC)

    Found in onions and garlic, NAC converts in the body to cysteine, supporting glutathione production. It can thin mucus, reduce inflammation, and support immune function.

    Get active to activate immunity

    Exercise increases circulation of immune cells, helping detect and respond to illnesses earlier. It also flushes bacteria from the lungs and airways, with additional benefits like reduced stress and improved overall health.

    Prioritize sleep

    Sleeping less than seven hours increases cold risk. During sleep, the body builds defenses; without enough rest, it lacks antibodies to fight infections. Establishing a bedtime routine, avoiding screens, and limiting caffeine can improve sleep quality.

    De-stress

    Stress weakens white blood cells, making us more vulnerable to infection. Simple practices like yoga or relaxing teas can support mental and physical health.

    By Emilie Richardson-Dupuis

    Article Courtesy of Alive Magazine