Category: Guest Post

  • Slow down!

    Slow down!

    Slow down!

    It’s time for reflection and a fresh start

    Springtime is the perfect opportunity to start fresh by consciously pausing to rest, reflect, and recalibrate. Create space for quiet time and make the most of it. Here’s how.

    Back to basics

    Take several deep conscious breaths and reflect on your

    • energy level
    • physical health
    • emotional state
    • financial condition
    • relationship health

    Notice where you may be out of balance, depleted, or too full. This gives you a quick baseline, a reference point to guide you forward.

    Shouldn’t I be doing something?

    When we’ve been doing a lot, it can seem like there’s something off if we don’t continue to keep busy. However there’s so much to be learned when we shift focus from doing to being.

    Judy Cashmore is a movement and embodiment teacher. She sees numerous benefits to embracing the quiet of being:

    • deep restoration of our nervous system
    • sparking of creative impulses and problem-solving approaches
    • clearer perspective on ourselves and on our lives
    • space to process and release any stuck or repetitive thoughts and feelings
    • connection with the natural world by allowing ourselves our own “season” of quiet

    We’re all wired differently!

    The 20th-century analyst Carl Jung posited that people either recharge themselves in solitude (introverts) or socially (extroverts). The contrasting styles are on a continuum where each person has differing proportions of each style. Thus, we may have different levels of comfort with social stimulation and also different ways of centring and recharging.

    If you’re more introverted and yearning for downtime, yet still have family, work, or social obligations, try intentionally integrating boundaries and breathers. If, on the other hand, you’re more extroverted and yearning for social activity to continue, try reaching out to others and do something together.

    Reframing alone time

    Notice what story you tell yourself about alone time—because that story will inevitably influence your perspective. If you think there’s something wrong because you are alone right now, try reframing to encompass the notion of space for something new.

    If you’ve been spending a great deal of time alone and telling yourself it’s good because it’s solitude, consider if you’re avoiding or missing something else. You might reframe your experience as a period of isolation from which you can shift.

    Recognize that your beliefs affect your perceptions and thoughts—so if you want a different experience, change up your assumptions!

    Find the gold

    This season will transition into the next. Before it does, you have some space to give yourself a shake and begin anew. Take your time, and maybe appreciate yourself in the process. There is really no one like you!

    By Carole Ames

    Article Courtesy of Alive Magazine

  • Can’t stomach it?

    Can’t stomach it?

    Can’t stomach it?

    How to manage food allergy, intolerance, and sensitivity

    We often misuse the terms food allergy, intolerance, and sensitivity in conversation. Knowing what type of food reaction you’re experiencing is key for making appropriate dietary choices that address the underlying problem and foster overall health long term.

    Food allergy

    Food allergy is a pathological immune reaction against normally harmless proteins in foods, which can be life-threatening. This immune reaction can trigger acute symptoms in the gut, skin, respiratory tract, cardiovascular system, and neurological system.

    Common food allergens include dairy, egg, fish, shellfish, tree nuts, peanuts, soy, and wheat.

    Food intolerance

    Food intolerance is a non-immune mediated reaction arising from an insufficiency of enzymes required to break down a specific component of food. This reaction commonly causes gastrointestinal symptoms such as diarrhea.

    Common causes of food intolerance include lactose, gluten, FODMAPs (a group of short-chain carbohydrates), additives, and biogenic amines such as histamine.

    Food sensitivity

    A food sensitivity is an adverse reaction to food that is not related to food allergy, food intolerance, or celiac disease. Food sensitivities can cause digestive issues in addition to widespread symptoms such as chronic joint pain, fatigue, rash, and brain fog. If you’re dealing with chronic health concerns, it may be beneficial to investigate unidentified food sensitivities.

    Diagnosis and management

    Begin by asking your family doctor for a referral to an allergist, which will allow you to pursue allergy testing. Skin prick tests and blood tests are commonly used to identify IgE immunoglobulin mediated food allergy. Food allergy is best managed with complete avoidance and emergency medication.

    If your allergy testing comes back normal, then you might want to consider intolerance or sensitivity as the cause of your symptoms. While testing options may include hydrogen breath testing for lactose intolerance and blood testing for IgG food sensitivities, Harvard Health considers the elimination diet to be the gold standard for identifying problematic foods.

    Speak with a naturopathic doctor or nutritionist for support during an elimination diet and how to implement new dietary habits to accommodate food intolerance and sensitivity. Ask about natural supports for gut healing using minerals, amino acids, and herbs.

    Dos for dining out

    • Learn hidden sources of your food allergen (sauces, oils) and common sources of cross-contamination (deep-fried foods).
    • Choose a restaurant that uses whole, rather than processed, foods.
    • Call the restaurant ahead and ask if they have an allergy-friendly menu.
    • Tell your server about your concerns and ask for recommendations.
    • Bring reinforcements in case of allergen exposure, whether that’s an epinephrine autoinjector (EpiPen), digestive enzymes, or peppermint tea.

    Embracing new food habits

    • Google common alternatives to your favorite foods.
    • Borrow allergen-free cookbooks from the library.
    • Prep meals on Sundays for a smooth work week.
    • Involve the family in cooking dinner.
    • Challenge your friends to try new cuisines and restaurants that cater to your needs.

    By Dr. Cassie Irwin, ND

    Article Courtesy of Alive Magazine

  • Find your path toward well-being

    Find your path toward well-being

    Find your path toward well-being

    Purpose, power, and physical health

    Often when we begin to reflect on the metaphysical questions in life, including “what’s my purpose?” we undervalue the role of physical health in the journey. But having the healthiest body possible allows us to more easily grow and stretch in other areas of life. Here are some key focus areas to boost physical health so you can more powerfully live on purpose.

    The power of purpose

    First of all, let’s eliminate any notion that seeking out your purpose and expressing it is frivolous. American psychologist Abraham Maslow, in his famous hierarchy of needs, proposed that self-actualization is the pinnacle of a life well lived. In other words, stretching to the edges of your abilities is important for your well-being. In fact, research suggests that finding purpose can add years to your life.

    Purpose and well-being

    As you reflect on your purpose, remember that there is no single magic answer and that your purpose evolves over time. Consider each of the facets of well-being as a jumping-off point for finding your next purpose.

    Garbage in, garbage out

    One of the easiest ways to minimize physical distractions is to limit the disease-promoting toxins you expose yourself to. This includes not only harmful chemicals in foods, body care products, and home supplies but also relationships, environments, and spaces that feel poisonous.

    Pay attention to how your habitual television viewing, video games, and nights out with the gang make you feel in your body. Are you light, happy, and excited or sad, depressed, and anxious? Eliminate the stress-inducing spaces and people.

    I think, therefore I am

    The brain doesn’t benefit from the same lymphatic system that removes toxins and pathogens in the rest of your body. Instead, the brain’s “glymphatic” system rinses debris from the spaces between your brain cells. The caveat to this system is that it works 60 percent better when you’re sleeping than when you’re awake—which means sleep is a purposeful priority.

    You know it in your heart

    While your brain helps you with your lists and your decisions, the heart has traditionally been seen as the hub of perception and awareness. Research has shown there is a two-way street between emotional and spiritual well-being and heart health. Nourish your heart connection with mindfulness activities such as yoga, time in nature, and meditation, as well as regular exercise and plenty of antioxidant-rich foods.

    Liver lovin’

    Possibly the least considered yet most involved organ in your body is your liver. It plays a role in all your major life events, from digestion and elimination to circulation, detoxification, and hormone metabolism. It’s a factor in body shape, inflammation, energy levels, and mood.

    Purpose proviso

    Don’t panic if you’re struggling to demystify your purpose. Often, the path is revealed only after we start walking. Until clarity comes, focus on removing the physical health distractions. It’s a win/win.

    By Dr. Lisa Petty, PhD

    Article Courtesy of Alive Magazine

  • The rainbow test

    The rainbow test

    The rainbow test

    Color your menu!

    Does your meal pass the rainbow test? What’s the rainbow test, you ask? Check out the colors on your plate—when it comes to fruits and veggies, the brighter the colors, the more nutrient dense your meal is. Try out these recipes—and you’ll pass the rainbow test with flying colors!

    Beautiful Rainbow Prawn Salad

    Chock full of healthy ingredients, this salad is a bell ringer that’ll satisfy the fussiest of eaters. Heart-healthy antioxidants with enormous eye appeal and delicious flavor—what more do you need in a dish?
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    Salad
    • 3 cups spring greens washed and spun dry
    • 1 small, raw red beetroot peeled and spiralized
    • 1 small carrot peeled and thinly shaved on the diagonal
    • ½ cup sugar snap peas blanched in lightly salted water
    • 4 large red radishes thinly shaved
    • 2 Belgian endive separated into leaves
    • 1 Persian cucumber cut into matchsticks
    • ½ cup thinly shaved red onion
    • ½ cup pea shoots
    • 1 tablespoon olive oil
    • 8 large prawns tail on, peeled, and deveined
    • 1 teaspoon ground cumin
    • ½ teaspoon smoked paprika
    • ¼ teaspoon salt
    • 2 tablespoons toasted cashews chopped
    • 1 tablespoon black sesame seeds
    Dressing
    • ¼ cup tahini sauce
    • 2 tablespoons lemon juice
    • 1 tablespoon maple syrup
    • 1 small garlic clove smashed and minced
    • Pinch of salt

    Method
     

    1. On large serving platter, scatter spring greens. Top with beet, carrot, snap peas, radishes, endive, cucumber, red onion, and pea shoots. Lightly toss to mix. Set aside.
    2. In skillet, heat oil. In bowl, toss prawns with cumin and smoked paprika. Tumble into skillet and stir-fry over medium-high heat for 1 to 2 minutes, until almost opaque. Transfer to plate and cool. Season with a little salt.
    3. In blender, combine dressing ingredients. Whirl until creamy. Add a splash or two of water, if necessary, to thin dressing as you like.
    4. Place prawns on rainbow salad. Drizzle with dressing and scatter chopped cashews and sesame seeds overtop.

    Notes

    Each main course serving contains: 254 calories; 10 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 24 g total carbohydrates (8 g sugars, 6 g fiber); 281 mg sodium

    Delicious Vegetarian Spaghetti Squash Bake

    This dish is a satisfying “bowl-in-one” supper. It’s low in calories, high in fiber, and a valuable source of vitamin C, manganese, and B6. You can even bake the squash ahead of time for an easy weekday meal.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 medium spaghetti squash each cut in half horizontally
    • 1 tablespoon olive oil divided
    • 1 medium sweet onion finely diced
    • 3 large garlic cloves smashed and minced
    • 1 7-ounce package plain tempeh crumbled
    • 2 large yellow or red bell peppers seeded and finely diced
    • 8 inch long unpeeled zucchini finely diced
    • 1 tablespoon coconut aminos (or soy sauce)
    • 1 teaspoon smoked paprika
    • ¼ teaspoon crushed red pepper flakes
    • Freshly ground black pepper to taste
    • 3 cups lightly packed baby spinach leaves chopped
    • ½ cup ricotta cheese
    • ¾ cup shredded mozzarella divided
    • ¼ cup grated Parmesan

    Method
     

    1. Preheat oven to 400°F. Line baking sheet with parchment paper. Scrape seeds from cut squash and discard. Brush insides of squash halves with 1 tsp oil. Place cut side down on baking sheet. Bake for 35 to 45 minutes, or until cut edges are turning golden. Baking time will depend on size of squash. You want the rind to give a bit when pressed with your finger. Remove and set aside until cool enough to handle.
    2. While squash bakes, in heavy saucepan, heat remaining 2 tsp oil over medium heat. Add onion and saute until soft. Do not brown. Add garlic, crumbled tempeh, and finely diced pepper and zucchini. Continue to saute until tempeh is golden-tinged and vegetables are soft, about 7 minutes. Stir in coconut aminos (or a little less soy sauce, if using) and seasonings. Fold in chopped spinach, cover, and remove from heat.
    3. Scrape inside of baked squash with fork to remove spaghetti-like strands and place strands in clean dish towel, reserving squash boats. Squeeze strands until barely moist and place on cutting board. Coarsely chop. Add to tempeh/spinach mixture along with ricotta and half the mozzarella. Fold together until evenly mixed. Add more seasonings to taste, if you wish.
    4. Place squash boats, cut side up, on baking sheet. Spoon mixture evenly into boats. Sprinkle remaining mozzarella and Parmesan evenly over each.
    5. Increase oven temperature to 425°F. Bake for 20 minutes or until piping hot. Then turn oven to broil, and broil squash until cheese is bubbly and golden, about 30 seconds.

    Notes

    Each serving contains: 366 calories; 24 g protein; 18 g total fat (7 g sat. fat, 0 g trans fat); 32 g total carbohydrates (12 g sugars, 5 g fiber); 440 mg sodium

    Vegan Blueberry Crumble Top Tart

    Eating a rainbow of colorful foods, including dark blue and purple, is essential to good health. Considered the king of antioxidant-rich foods, the rich blueberries in this delectable tart are especially amazing health givers.
    Print Recipe Pin Recipe
    Servings: 10
    Ingredients Method Notes

    Ingredients
      

    • 1 cup oat flour
    • ½ cup almond flour
    • ½ cup coconut flour
    • ¼ cup coconut or raw sugar
    • ⅓ cup coconut oil softened, plus extra for oiling tart pan
    • 2 tablespoons plain coconut or tofu yogurt
    • 2-3 tablespoons ice water
    • 3 cups fresh blueberries
    • 2 tablespoons cornstarch
    • 3 tablespoons sliced natural almonds

    Method
     

    1. Preheat oven to 400°F. With coconut oil, grease 9 inch high-sided tart pan with removable bottom.
    2. In food processor, combine oat, almond, coconut flour, and coconut sugar. Pulse to blend. Add softened coconut oil and yogurt and pulse until crumbly. Add ice water, 1 Tbsp at a time, until mixture begins to stick together. Remove 1/4 of the mixture and place in small bowl. Refrigerate while preparing tart shell. Place remaining 3/4 of dough into oiled tart pan, pressing mixture into bottom and halfway up the sides.
    3. In another bowl, combine blueberries with cornstarch. Toss to evenly coat. Tumble into prepared tart pan. Remove remaining quarter of dough and add sliced almonds. Toss to mix. Sprinkle berries overtop. Place tart pan on baking sheet and bake in lower third of preheated oven for 25 to 30 minutes until crust is golden. Remove to rack to cool. Refrigerate.
    4. To serve, remove tart pan sides from chilled tart and cut tart into wedges. It’s delicious with coconut yogurt infused with lemon zest.

    Notes

    Each serving contains: 235 calories; 5 g protein; 12 g total fat (7 g sat. fat, 0 g trans fat); 29 g total carbohydrates (11 g sugars, 6 g fiber); 4 mg sodium

    By Irene McGuinness

    Article Courtesy of Alive Magazine

  • Cabbage and Apple Sauté

    Cabbage and Apple Sauté

    Cabbage and Apple Sauté

    Print Recipe Pin Recipe
    Total Time 15 minutes
    Servings: 6
    Ingredients Method

    Ingredients
      

    • 3 tablespoons olive oil
    • 1 ½ pounds green cabbage 1" chop
    • 2 teaspoons curry powder
    • 1 teaspoon sea salt
    • 1 large Gala apple sliced
    • 3 tablespoons apple cider vinegar
    • 2 tablespoon agave

    Method
     

    1. Heat oil in a large skillet over medium heat. Add cabbage and sauté for 5-8 minutes.
    2. Add curry powder and salt and continue to cook for another minute.
    3. Add sliced apple, vinegar, and agave and cook to desired tenderness.
  • Kimchi Fried Rice with Shrimp

    Kimchi Fried Rice with Shrimp

    Kimchi Fried Rice with Shrimp

    Print Recipe Pin Recipe
    Total Time 25 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 tablespoons tamari
    • 1 tablespoon sugar
    • 1 tablespoon sesame oil
    • ½ teaspoon ground black or white pepper
    • ⅓ cup avocado oil divided
    • 1 pound shrimp peeled and deveined
    • 4 ounces white mushrooms sliced
    • 1 cup drained kimchi (reserve liquid)
    • 4 cups cooked basmati rice cold
    • 3 large eggs beaten
    • ¾ cup frozen peas thawed
    • Cilantro or green onion for garnish

    Method
     

    1. In a small bowl, whisk tamari, sugar, sesame oil, and pepper to combine.
    2. Heat a wok or large skillet over high heat with a little oil.
    3. Separately sauté the shrimp until opaque and pink, the mushrooms until browned, and the kimchi until dry. Add oil as needed between batches.
    4. Coat rice with 2 tablespoons of oil then add to the wok. Cook until the rice starts to crackle and brown, about 3-5 minutes.
    5. Make a well in the rice and add the beaten egg and cook through. Stir in tamari, sugar, sesame oil, and black pepper.
    6. Fold in cooked ingredients with peas and heat through. Season to taste with reserved kimchi liquid, and additional tamari. Garnish with chopped cilantro or sliced green onion and serve promptly.
  • Spring Dumpling Soup

    Spring Dumpling Soup

    Spring Dumpling Soup

    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 quarts vegetable or chicken broth
    • 1 small onion quartered
    • 2 inch piece of ginger sliced
    • 2 garlic cloves halved
    • 1 small cinnamon stick
    • ½ tablespoon coriander seeds
    • 2 whole star anise
    • 1 cardamom pod
    • 3 whole cloves
    • 2 tablespoons fish sauce
    • 16-20 dumplings
    • 1 pound zucchini spirals (aka zoodles) about 4 cups
    • Cilantro leaves for garnish

    Method
     

    1. In a large pot, combine broth, aromatics, and spices (all recipe ingredients up to and including fish sauce). Bring to a gentle simmer for 25 minutes to infuse. Strain broth and return to the pot.
    2. Add dumplings to the pot and cook based on the package instructions.
    3. To serve, place zucchini spirals into serving bowls and ladle hot broth over. Place dumplings on top of broth and garnish with cilantro.

    Notes

    3 hours (if making broth from scratch) OR 40 minutes (if using store bought)
  • Chicken Wing Sauces

    Chicken Wing Sauces

    Gochujang Chicken Wing Dipping Sauce

    Print Recipe Pin Recipe
    Total Time 10 minutes
    Ingredients Method Notes

    Ingredients
      

    • 1 cup ketchup
    • ¼ cup gochujang paste
    • 1 tablespoon rice vinegar
    • 1 tablespoon Dijon mustard
    • ⅓ cup light brown sugar
    • 1 teaspoon toasted sesame oil
    • 2 teaspoons mild chili powder
    • 1 teaspoon garlic powder
    • ¼ teaspoon sea salt
    • ¼ teaspoon ground black pepper

    Method
     

    1. Combine all ingredients in a small saucepan and bring to a gentle simmer over low heat.
    2. Cook for 5 minutes, stirring frequently. Remove from heat and allow to cool.

    Notes

    Makes 1 1/2 cups

    Red Curry Chicken Wing Dipping Sauce

    Print Recipe Pin Recipe
    Total Time 5 minutes
    Ingredients Method Notes

    Ingredients
      

    • 1 cup plain yogurt or mayonnaise
    • 1 tablespoon red curry paste
    • 1 tablespoon toasted sesame oil
    • 1 tablespoon rice vinegar
    • 1 tablespoon cane sugar

    Method
     

    1. Whisk together all ingredients in a small bowl. Season with salt to taste.

    Notes

    Makes 1 1/4 cups

    Truffle Buffalo Chicken Wing Dipping Sauce

    Print Recipe Pin Recipe
    Total Time 5 minutes
    Ingredients Method Notes

    Ingredients
      

    • ½ cup mayonnaise
    • ½ cup sour cream
    • ⅓ cup TRUFF Signature Black Truffle Hot Sauce
    • ¼ cup buttermilk
    • ⅓ cup blue cheese crumbles
    • 1/2 teaspoon garlic powder

    Method
     

    1. Whisk all ingredients together and adjust seasoning to taste.

    Notes

    Makes 1 1/2 cups
  • Spicy Charred Spaghetti

    Spicy Charred Spaghetti

    Spicy Charred Spaghetti

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

    Ingredients
      

    • 4 cups water
    • ¼ cup tomato paste
    • ¼ cup olive oil
    • ½ teaspoon crushed red chili flakes
    • 2 large garlic cloves
    • 16 ounces tomato sauce
    • 1 cup water
    • 16 ounces spaghetti pasta
    • Shaved parmesan optional
    • Fresh basil optional

    Method
     

    1. Bring water and tomato paste to a simmer in small saucepan over medium-low heat to create a tomato broth.
    2. In a large skillet or cast iron pan, wide enough to hold spaghetti flat on the bottom, heat olive oil over medium heat. Add crushed chilies and garlic, cook until fragrant.
    3. Stir in tomato sauce, 1 cup water, and salt.Bring sauce to a simmer and cook for 5 minutes.
    4. Place spaghetti flat in the pan, spooning sauce over the top of the spaghetti until coated. Simmer undisturbed for 3-5 minutes. While continuing to cook, add a ladle of tomato broth when the pasta looks dry. Repeat until half of the broth has been used, turn pasta over and continue adding the remaining broth. Scrape the bottom of the pan to loosen the pasta and any stuck bits.
    5. Serve promptly, garnished with optional shaved parmesan and fresh basil.
  • Strawberry Lemonade Cupcakes

    Strawberry Lemonade Cupcakes

    Strawberry Lemonade Cupcakes

    Print Recipe Pin Recipe
    Total Time 1 hour 30 minutes
    Ingredients Method Notes

    Ingredients
      

    • 3 cups all-purpose flour or cake flour
    • 4 teaspoons baking powder
    • ½ teaspoon sea salt
    • 12 tablespoons (1 ½ sticks) unsalted butter softened
    • 1 ½ cups cane sugar
    • 3 egg whites
    • 1 cup buttermilk
    • Zest and juice of 2 medium lemons
    • 1 pound unsalted butter softened
    • 2 cups confectioner's sugar sifted
    • ¾ cup strawberry jam divided
    • 10 ripe strawberries halved

    Method
     

    1. Preheat oven to 350°F. In a medium bowl, whisk together flour, baking powder, and salt.
    2. In a large mixing bowl or the bowl of a stand mixer, cream butter and cane sugar together until pale in color. Whisk in egg whites until batter is smooth.
    3. Fold in half the dry ingredients, then half the buttermilk and repeat. Fold in lemon zest and juice.
    4. Line two cupcake pans with cupcake liners and fill ⅔ full of batter. Bake for 20 minutes (rotating pans halfway through baking) or until a toothpick inserted in the centers come out clean. Set aside to cool completely.
    5. Cream butter and add sifted confectioner's sugar. Beat frosting until smooth then mix in ½ cup of strawberry jam. Place in a piping bag fitted with a star piping tip.
    6. To decorate cupcakes, pipe frosting in a circular pattern over the top of the cupcake leaving a well in the center. Place a teaspoon of strawberry jam in the center of the frosting. Top cupcakes with a strawberry half.

    Notes

    Makes 18-20 cupcakes
     
    Cupcakes can be stored in an airtight container in the refrigerator. Before serving, allow cupcakes to sit at room temperature for 15 minutes.