Category: Guest Post

  • Bird of Paradise Cocktail with Coconut Ice

    Bird of Paradise Cocktail with Coconut Ice

    Bird of Paradise Cocktail with Coconut Ice

    Print Recipe Pin Recipe
    Total Time 4 hours 5 minutes
    Servings: 5
    Ingredients Method Notes

    Ingredients
      

    • 1 33.8 oz can C2O Original Coconut Water
    • 2 oz dark rum
    • 2 oz passionflower liquor
    • ½ oz freshly squeezed orange juice
    • ¼ oz pineapple juice
    • ¼ oz freshly squeezed lime juice
    • Few dashes of orange bitters
    • Fresh pineapple including leaves, for garnish
    • Cherries for garnish

    Method
     

    1. Fill one or more ice trays with C20 Original Coconut Water and place in the freezer until frozen solid, at least 4 hours.
    2. Combine rum, passionfruit liquor, orange juice, pineapple juice, lime juice, and a few dashes of orange bitters in a shaker with three to four coconut-water ice cubes. Shake vigorously for 15-20 seconds and pour into a tumbler using the sieve feature on the shaker.
    3. Top off glass with extra coconut-water ice and garnish with a pineapple wedge, cherry, and three pineapple leaves.

    Notes

    *Coconut water makes enough ice cubes for 5-6 cocktails
  • Beef Gnocchi

    Beef Gnocchi

    Beef Gnocchi

    Print Recipe Pin Recipe
    Total Time 40 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 tablespoons olive oil
    • 1 small white onion minced
    • 1 pound ground beef
    • 3 large garlic cloves minced
    • 2 teaspoons dried basil
    • 1 ½ teaspoons dried oregano
    • ¾ teaspoon sea salt
    • ¼ teaspoon coarse ground black pepper
    • ¼ teaspoon crushed red pepper optional
    • 1 14.5 oz can fire roasted diced tomatoes with green chilies
    • 1 ½ cups chicken broth
    • 1 pound premade gnocchi
    • ½ – ¾ cup cream
    • ½ cup grated parmesan for serving

    Method
     

    1. In a large skillet, sauté onion in olive oil over medium-low heat until transparent, approximately 3 minutes.
    2. Add ground beef and cook until browned. Drain excess fat and stir in garlic, basil, oregano, salt, pepper, crushed red pepper, diced tomatoes, and chicken broth.Bring to a simmer and cook for 10 minutes.
    3. Meanwhile, prepare gnocchi based on the package instructions.
    4. Add cream to sauce and cook for an additional 3 minutes or until desired thickness is achieved.
    5. Stir in cooked gnocchi and serve with parmesan.
  • How stress affects our bodies…

    How stress affects our bodies…

    How stress affects our bodies…

    …and what we can do about it

    We tend to think of stress as a bad thing, and that’s certainly fair considering how many chronic diseases and mental health issues are stress related. But we often fail to distinguish between sources of stress and the body’s response to those stressors. In doing so, we downplay our ability to change how we perceive life’s slings and arrows, thereby mitigating the effect of stress on our well-being.

    Understanding the body’s response to stressors and learning techniques to cope with stress are paramount for cultivating health now and minimizing the risk of stress-related disease in the years to come.

    How stress works

    The physiological stress response is triggered when we perceive there is a threat. The stress response, commonly referred to as the “fight-or-flight” response, is mediated by the sympathetic nervous system. Coming face-to-face with a lion, tiger, or bear triggers the adrenal glands to release neurotransmitters such as adrenalin and noradrenalin, as well as the hormone cortisol.

    For most of us, however, our stressors tend to look less like wild animals and more like rising inflation, work deadlines, and family responsibilities. While many of these stressors don’t pose a threat to our immediate survival, the body perceives them as a danger nonetheless, and launches the stress response to help us cope and perform.

    Coping mechanisms

    Acknowledging where you may be taking on unnecessary stressors may be helpful. “Many people with anxiety tend toward perfectionist thinking,” says Dr. Katie Thomson Aitken. This might present as feeling the need to maintain a spotless home at the expense of getting enough sleep, for instance. “This is the type of stressor that can be changed by internal work to challenge and reframe perfectionism.”

    When confronted by a stressor that feels massive, Thomson Aitken recommends reframing the problem by identifying what is within our control and what is not. “This type of thinking moves us from despair to hope,” says Thomson Aitken, “and can make a huge difference in how we experience a stressor.”

    Stress management

    Many people are aware of the benefits of meditation, deep breathing, and yoga for stress management. But oftentimes these practices are overwhelming for those who are new to them and are already feeling stressed.

    In this case, Thomson Aitken recommends getting back to basics by considering the foundations of health. Invest in your bedtime routine, nutrition habits, exercise regimen, mindfulness practice, and social connections. If that still feels like too much, choose one and watch what changes!

    You may benefit from outsourcing your stress management so that you can feel taken care of. Consider acupuncture or massage therapy to reduce stress and promote relaxation.

    Natural supports for stress

    Always chat with your health care practitioner before trying a new supplement to make sure it’s right for you. Supplements commonly used for stress include:

    • ashwagandha
    • L-theanine
    • magnesium
    • vitamin D and omega-3s
    • probiotics

    By Dr. Cassie Irwin, ND

    Article Courtesy of Alive Magazine

  • The renaissance of rest

    The renaissance of rest

    The renaissance of rest

    How to slow down

    When is the last time you truly rested? As the year draws to a close and a new one is set to begin, let’s recommit to rest.

    According to registered clinical counselor Laura Henderson, rest refers to the act of giving our bodies and minds a break from constant stimuli. “Our society’s ‘hustle culture’ doesn’t value rest,” Henderson explains, “but rest is essential to mental health.”

    Regular rest is thought to help us

    • heal our bodies
    • reduce stress and feel calmer
    • be more productive and more creative

    Types of rest

    According to author, physician, and researcher Dr. Saundra Dalton-Smith, people need seven types of rest to help recover from spending energy in seven key ways.

    Type of restExample
    physical resteither passive, such as sleeping, or active, such as massage therapy
    mental resttaking small breaks in your workday
    sensory resttaking breaks from screen time
    creative restexperiencing art or nature
    emotional restincludes everything from setting boundaries to expressing your emotions
    social restfocusing on relationships that lift you up
    spiritual restfinding belonging and purpose in your life

    Taking some time to contemplate each of these types of rest can help us uncover gaps and come up with an action plan. To start, it could be as simple as taking 10 minutes to savor a cup of tea every morning without any screens or distractions or committing to a daily after-dinner neighborhood stroll.

    Another example is to adopt the “walk, window, water” tactic at work, explains Henderson. That means taking a strategic break every hour or 90 minutes in which you get up and walk to a window, gaze far into the distance (preferably at something in nature, such as a tree), and have a sip of water. This can give our busy minds a moment to calm down.

    Your own personal recipe for rest

    It’s important to remember that our need for rest is highly individual. To find truly restful activities for you, Henderson suggests checking in with your body and how you’re feeling as you go through your day. For example, you might find baking meditative … or you might find it stressful.

    Our need for rest is also prone to change throughout our lives. If you’re a parent of young children, you may find that you crave some time alone or with your partner to recharge and reflect away from your kids. If you’re an introvert with a high-pressure career, you may find that you need extra rest after networking events.

    Proactive rest in the workplace

    Many progressive workplaces are embracing “proactive rest” to help increase productivity, reduce the risk of burnout, boost creativity and problem-solving skills, and improve employees’ quality of life.

    Within a workplace setting, proactive rest can look like the following.

    • encouraging active breaks throughout the day
    • advocating for work-life balance
    • enabling flexible working arrangements
    • providing resources for self-care and stress reduction
    • offering wellness programs

    By Leah Payne

    Article Courtesy of Alive Magazine

  • Listen to the rainbow

    Listen to the rainbow

    Listen to the rainbow

    Color noise for focus

    Even if you’ve never purposefully listened to white noise, or other color noises, you’re likely familiar with its sound. Whirring fans, humming refrigerators, staticky radios, pitter-pattering rain, roaring waterfalls—these are all forms of color noise, or what we call sound that is distributed with a continuous signal. Listening to color noises can improve sleep, increase focus, and enhance learning capacity.

    Listen to the rainbow

    Noise “colors” are distinguished from each other based on their spectral density—in essence, the way that the power contained by the noise signal is distributed over different frequencies. More simply, this refers to the variation in the location on the sound spectrum the noise’s energy concentrates, which subtly changes how the human ear perceives the signal.

    • Pink noise has more energy concentrated at the lower end of the spectrum—so it sounds like white noise with a lower, deeper rumble. Much of what we think of as white noise (including the sound made by white noise machines and white noise soundtracks) is actually pink noise—it’s less grating to our ears and minds.
    • Brown noise, short for Brownian noise and sometimes also called red noise, is a deeper sound more reminiscent of ocean waves.
    • Green noise has a similar frequency to white noise but with sounds that are more like nature and less like TV static.
    • Violet noise and grey noise also have variations of these traits. However, experts say that categorizing sound isn’t an exact science, so the differences between color noises aren’t firmly established and their sounds may overlap.
    • White noise is a uniform mixture of all frequencies detectable by the human ear. Calling noise “white,” therefore, is a nod to the color spectrum, as white light emits all pigments of light at equal intensity.

    Bringing the noise may have benefits

    So, what happens when we listen to color noise? More research is needed to fully understand its impacts on our brains, but one scientific theory, called stochastic resonance, posits that white noise can help us tune out external stimuli and unhelpful internal chatter to focus on other stimuli more clearly.

    Tune in with care

    Experts agree that listening to color noise is completely safe as long as—like with all music—you don’t listen to it too loudly. Listening to anything above 70 decibels for a prolonged period can damage your hearing.

    Start listening

    If you’re intrigued by the concept of color noise, it’s easy to start bringing it into your life and identifying which shades you like best. Try plugging in a pink noise machine while you’re sleeping or putting on a brown noise track during your morning meditation or afternoon report-writing session (particularly if colleagues are talking loudly around your desk!).

    Color noise also works while on the move: if you feel overwhelmed by the sounds of the city during your commute, listening to color noise in your headphones can be a great way to tune out and relax.

    By Isabela Vera

    Article Courtesy of Alive Magazine

  • Come home – to yourself!

    Come home – to yourself!

    Come home – to yourself!

    Find ease this holiday season

    Most cultures and religions have significant days or periods in the calendar year; in this part of the world, several converge in the late December/early January period. Winter solstice, Hanukkah, Christmas, Kwanzaa, and New Year’s are some of them.

    This is potentially challenging, given the possibility for competing demands, conflicting expectations, financial stresses, and social/personal circumstances. Fortunately, there are tools, reframes, and resources that can help us to navigate this season intact and whole rather than frazzled and depleted! Here are some that can help.

    1. Know yourself

    Recognize what this season is like for you. In nature, the winter season is generally associated with quiet reflection, rest, and renewal. It can be a stretch for some of us to shift from this into social celebration mode.

    Identify ways to support yourself in any situations or environments that are typically difficult. This can include deciding in advance how long you’ll stay somewhere, or how you’ll handle tricky relationships as effectively as possible.

    2. Get your priorities straight

    Many people experience competing demands during the holiday season. Other people may be more solitary, whether by choice or happenstance. Regardless, it’s helpful to identify what matters most and what matters least, even if you keep these lists to yourself.

    One approach is to distinguish between what you believe you should do and what you actually want to do. Both of these are at play, and neglecting one can leave us off-kilter. For example, ignoring what you prefer to do can leave you resentful or unfulfilled; however, sometimes that’s a cost you may be willing to pay in order to maintain a family tradition. This can help you decide how you’ll spend your time, energy, and resources; it’s like installing a personal compass.

    3. Set boundaries

    Even if you’re clear about how you prefer to approach the holiday season, you’re not alone. Everyone has their own preferences. This is where boundaries become so vital. The challenge is to see how your preferences can fit with someone else’s, ideally so that no one is disregarded, disrespected, or ignored.

    Your body will give you clues as to how well you’re accomplishing this process: if you’re tired or short-tempered, something may not be working well; if you’re relaxed, present, and energized, this is probably working for you.

    4. Try a stress buster

    Identify what helps you be centered, rested, and clear-headed. These are some things that may help:

    • meditation
    • nature walks
    • napping
    • listening to music
    • hot bath
    • sipping fragrant tea
    • yoga or tai chi
    • journaling

    5. Lean into the potential

    The holiday season is a time of potential. So many people and faiths focus on this season for the opportunity to honor, celebrate, reflect, commune, pray, play, and center. Look for ways to keep yourself well, now and always.

    By Carole Ames

    Article Courtesy of Alive Magazine

  • A winter solstice feast

    A winter solstice feast

    A winter solstice feast

    Boost your mood and celebrate nature’s wonder

    At the time of the year when we need it most, these recipes inspired by nature’s bounty are rich in mood-boosting nutrients, to help you celebrate the return of the sun.

    Spicy Poached Eggs with Spinach and Yogurt

    This homage to the sun plays out visually as well as nutritionally. To celebrate the return of the vitamin D-giving sun, this dish of eggs, spinach, and yogurt with a hint of spice is a party on a plate.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 8 tablespoons Greek yogurt divided
    • 2 tablespoons + 2 teaspoons olive oil divided
    • ¼ cup pumpkin seeds
    • 1 teaspoon + ¼ teaspoon crushed red pepper flakes divided
    • 4 cups baby spinach
    • 1 teaspoon + ¼ teaspoon sweet smoked paprika divided
    • ¼ teaspoon salt plus extra pinch
    • ¼ cup white vinegar
    • 4 eggs

    Method
     

    1. Add 2 Tbsp yogurt to each of 4 serving plates and spread in a swirl on half the surface.
    2. To large skillet, add 1 Tbsp + 1 tsp olive oil, pumpkin seeds, and 1 tsp red pepper flakes. Heat on medium-low heat, stirring constantly. When pumpkin seeds start to pop, reduce to low heat. When pumpkin seeds are golden brown, add spinach, 1 tsp smoked paprika, and 1/4 tsp salt; stir for about 2 minutes, until spinach is wilted. Divide spinach among serving plates, arranging it opposite the yogurt.
    3. Set still-warm skillet aside, off the heat, and add remaining 1 Tbsp + 1 tsp olive oil, 1/4 tsp red pepper flakes, and 1/4 tsp smoked paprika. Continue to rest off the heat to allow flavors to infuse.
    4. To poach eggs, in large saucepan, bring water to a simmer over medium-high heat. Add vinegar and pinch of salt. Stir gently and add eggs, one by one, to water. Poach for 2 to 3 minutes, or until eggs float to surface. Using slotted spoon, gently remove eggs, pat dry with clean kitchen towel, and place on center of each plate. Drizzle 1 tsp red pepper flake-paprika oil over surface of yogurt on each plate and serve.

    Notes

    Each serving contains: 228 calories; 12 g protein; 19 g total fat (4 g sat. fat); 5 g total carbohydrates (2 g sugars, 1 g fiber); 468 mg sodium

    Sockeye Salmon Steamed in Parchment with Juniper, Orange, and Rosemary

    Up your omega-3 intake with these easy-to-make salmon parchment pockets. The sockeye fillets are first rubbed with a marinade of juniper berries, citrus zest, and garlic before being enclosed in parchment.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 1 ½ teaspoon juniper berries
    • 2 teaspoons finely chopped fresh rosemary
    • 2 teaspoons lemon zest grated using microplane
    • 2 teaspoons lemon juice
    • 4 teaspoons orange zest strips made with citrus zester
    • 2 teaspoons orange juice
    • ½ teaspoon peeled and grated garlic
    • 4 teaspoons olive oil
    • 4 sockeye salmon fillets with skin, about 5 oz each
    • ¼ teaspoon salt
    • ¼ teaspoon pepper
    • Extra orange slices for garnish

    Method
     

    1. Preheat oven to 375°F. Cut 4 sheets of parchment paper, about 12 x 15 in. Set aside.
    2. Using mortar and pestle, crush juniper berries. In small bowl, combine juniper berries with rosemary, lemon zest, lemon juice, orange zest strips, orange juice, grated garlic, and olive oil.
    3. Lay 4 cut sheets of parchment out on flat, clean, dry surface and place a salmon fillet in center of each sheet, skin side down. Season each with salt and pepper. Divide juniper berry marinade among salmon pieces, drizzling it overtop each piece. Rub marinade in with your hands, lifting salmon and rubbing a bit onto skin side before replacing it on parchment, skin side down. Fold parchment over salmon, crimping edges to seal. Lay parchment parcels on baking sheet and cook in preheated oven for 20 minutes.
    4. To serve, you can bring the packets to the table and have those enjoying the meal open their own. Alternatively, serve with a slice or wedge of orange and plate it before bringing it to the table. Carefully open each pouch, allowing any steam to escape, and remove salmon, being sure to capture all the juices that arise during steaming.

    Notes

    Each serving contains: 235 calories; 28 g protein; 14 g total fat (2 g sat. fat); 2 g total carbohydrates (0 g sugars, 1 g fiber); 211 mg sodium

    Warming Winter Chocolate Bark

    A tribute to the bounty and beauty of nature, this chocolate bark is studded with nuts, seeds, and berries and flavored with the warming spices of ginger and cinnamon. Adding sweet paprika and chili also gives an interesting kick to a winter favorite.
    Print Recipe Pin Recipe
    Servings: 10
    Ingredients Method Notes

    Ingredients
      

    • 6 oz chocolate with 70% cacao solids
    • ½ teaspoon sweet smoked paprika
    • ½ teaspoon ground cinnamon
    • 2 tablespoons whole raw almonds
    • 1 tablespoon pumpkin seeds
    • 2 tablespoons dried goji berries
    • 1 tablespoon finely diced crystallized ginger
    • 2 tablespoons finely diced dried mango (about 2 pieces)
    • 1 teaspoon cacao nibs
    • ¼ teaspoon crushed red pepper flakes (optional)

    Method
     

    1. Break up chocolate into small pieces and place in top of double boiler on medium-low heat. When chocolate is melted about halfway, add paprika and cinnamon and stir through, just enough to combine. Be careful not to stir too vigorously, which can cause chocolate to split. Allow chocolate to continue melting, stirring to prevent burning.
    2. Lay a silicone sheet or parchment paper on baking sheet. Pour melted chocolate overtop and smooth out with palette knife, forming an irregular rectangle measuring approximately 8 x 11 in. Working with one ingredient at a time, immediately begin to sprinkle nuts, seeds, fruits, and other ingredients overtop chocolate, finishing by sprinkling red pepper flakes overtop, if using.
    3. Allow to set at room temperature over several hours, or in fridge if the room is warm, until chocolate is firm and breaks crisply. Break bark up in irregular pieces to serve.

    Notes

    Each serving contains: 115 calories; 2 g protein; 7 g total fat (4 g sat. fat); 14 g total carbohydrates (9 g sugars, 4 g fiber); 12 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Nutritious, easy, and beautiful

    Nutritious, easy, and beautiful

    Nutritious, easy, and beautiful

    Bring boards into the everyday

    We already embrace boards as a classic option for a casual party. We’re drawn in by the seemingly elaborate set-up of visually enticing foods. Guests help themselves, choosing what they like, avoiding what they don’t, and maybe even trying something new.

    But all these things can be true for everyday meals—when there’s no party involved. Eating this way can provide an opportunity for everyone to try something new and delicious, in a way that’s fun.

    Sweet and Savory Buckwheat Pancake Brunch Board

    These hearty little beauties make a great base for smoked salmon and a creamy caper and chive sauce. Those who fall firmly on the sweet side of things will be equally delighted when their pancakes are piled high with berries or bananas.
    Print Recipe Pin Recipe
    Servings: 3
    Ingredients Method Notes

    Ingredients
      

    Caper chive yogurt sauce
    • 1 cup Greek yogurt
    • ¼ cup chopped fresh chives
    • 2 tablespoons capers
    • 1 tablespoon lemon juice
    • 1 teaspoon lemon zest plus more for garnish
    • ¼ teaspoon pepper
    Buckwheat caraway pancakes
    • 1 cup buckwheat flour
    • 1 teaspoon baking powder
    • Pinch of salt
    • 2 teaspoons caraway seeds
    • 1 egg
    • 1 cup buttermilk
    • 1 teaspoon maple syrup
    • 1 teaspoon canola oil
    Sweet items
    • 1 pint blueberries
    • 1 pint raspberries
    • 6 strawberries
    • 1 banana sliced
    • ½ cup whole almonds
    • 2 tablespoons hemp hearts
    Savory items
    • 6 oz smoked salmon
    • 1 avocado sliced
    • ½ red onion sliced
    • 3 mini cucumbers sliced in coins

    Method
     

    1. In small bowl, make Caper Chive Yogurt Sauce by combining all ingredients. Cover and refrigerate until ready to use.
    2. To make pancakes, in medium-sized bowl, whisk together buckwheat flour, baking powder, salt, and caraway seeds. In small bowl, lightly beat egg and combine with buttermilk, maple syrup, and oil. Make a well in center of dry ingredients and pour in wet ingredients. Whisk together, until just combined. Heat cast iron skillet or grill to medium-high. Drop tablespoons of batter onto hot grill. When bubbles appear on the surface of each pancake, flip and cook the other side (about 30 seconds). Continue until all batter is used.
    3. To arrange board, lay pancakes out down center of board on a diagonal. Arrange sweet and savory items on either side, making small sections for each item. Garnish dip with a little extra lemon zest and place on the savory side.

    Notes

    Each serving contains: 453 calories; 19 g protein; 23 g total fat (5 g sat. fat); 48 g total carbohydrates (19 g sugars, 13 g fiber); 417 mg sodium

    Lemongrass and Chili Flank Steak Lettuce Wrap Board with Mango Sauce

    Inspired by the flavors of Vietnamese-style summer rolls, this satisfying dinner is built around a marinated flank steak that will stretch to feed a crowd.
    Print Recipe Pin Recipe
    Servings: 10
    Ingredients Method Notes

    Ingredients
      

    Flank steak
    • 1 tablespoon sunflower oil + 1 teaspoon for grill
    • 2 tablespoons coconut palm sugar
    • 1 teaspoon fish sauce
    • ½ cup cilantro roughly chopped
    • ¼ cup mint leaves roughly chopped
    • Zest and juice of 2 limes
    • 3 garlic cloves peeled and crushed
    • 1 inch piece gingerroot peeled and cut into fine matchsticks
    • 1 red Thai chili finely chopped
    • 1 stalk lemon grass
    • 2 pounds flank steak
    Spicy mango dressing
    • 3 ripe mangoes
    • ½ cup mint leaves
    • Zest and juice of 1 lime
    • 1 Thai chili
    • ½ teaspoon fish sauce
    • 1 teaspoon maple syrup
    Serve with
    • 1 head butter lettuce leaves washed and separated
    • 2 cups finely shredded napa cabbage
    • 3 cups finely shredded red cabbage
    • 5 medium-sized carrots cut into matchsticks
    • 4 spring onions cut lengthwise into matchsticks
    • 3 mini cucumbers cut into matchsticks
    • ½ daikon radish (about 4 oz) cut into matchsticks
    • Lime wedges, extra chilies, and mint leaves for garnish

    Method
     

    1. For flank steak, in glass storage container with lid, combine 1 Tbsp sunflower oil, palm sugar, fish sauce, cilantro, mint, lime juice and zest, garlic, ginger, and chopped Thai chili. Bash lemon grass with rolling pin and cut or break into small sections, then add to container with the other ingredients. Add flank steak and rub marinade over entire surface. Cover with lid and allow to marinate for 6 to 8 hours in refrigerator, turning a few times during that period.
    2. To make mango dressing, peel mangoes, place in food processor with mint leaves, lime zest and juice, Thai chili, fish sauce, and maple syrup. Blend, then pour into jar, cover, and refrigerate until ready to serve.
    3. Prepare vegetables and refrigerate until ready to use.
    4. To cook flank steak, heat stovetop grill on high and brush with 1 tsp sunflower oil. Dab excess marinade from meat and place on hot grill. Sear on high heat for about 4 minutes a side for medium rare. Remove steak to platter, tent with bowl, and allow to rest for 10 minutes before slicing. Slice meat across the grain into thin slices.
    5. Arrange sliced steak on platter with veggies and garnishes. Serve mango sauce in small dish with spoon for drizzling.

    Notes

    Each serving contains: 326 calories; 30 g protein; 11 g total fat (3 g sat. fat); 29 g total carbohydrates (20 g sugars, 4 g fiber); 169 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Wake up to the reality of sleeping pills

    Wake up to the reality of sleeping pills

    Wake up to the reality of sleeping pills

    Alternatives for safe, natural sleep

    Sleep has long been an underappreciated determinant of health. It’s often the first thing cut from our crammed and overflowing routines. Sleep quantity and quality, however, affect many seemingly divergent areas of health, including hormonal and metabolic health; it’s also an essential prerequisite for normal daily functioning.

    When we don’t get enough

    A sleep disorder may be a wake-up call to address a more serious issue. Chronic sleep deprivation is linked with increased risk of heart disease, obesity, immune dysfunction, hormonal imbalances, and even cancer.

    Health risks of common sleep meds

    An alarmingly large percentage of the population relies on various sleep medications, but may be unaware of potential risks associated with their use, including dependency.

    The most common sleep medications are the older class benzodiazepines such as lorazepam (Ativan), alprazolam (Xanax), and diazepam (Valium), and the newer benzodiazepine-like drugs (“Z-drugs”) zopiclone and zolpidem.

    These drugs are all associated with risk of dependency and need to be used carefully in conjunction with other medications, especially opioids and alcohol, which can result in oversedation and even death.

    Recently, the US Food and Drug Administration (FDA) updated labeling requirements for all benzodiazepines due to “serious risks of abuse, addiction, physical dependence, and withdrawal reactions” which are common problems of benzodiazepine use even when only used regularly for days to weeks, and even at approved doses.

    Acute withdrawal can lead to seizures and even death, so these drugs need to be tapered slowly with medical supervision. Benzodiazepine use is also associated with increased risk of falls and injury in the elderly, as well as increased risk of pneumonia, because sedation leads to altered respiration.

    Natural sleep alternatives

    There are several natural health products with good safety profiles that may be helpful for those suffering from insomnia. Some of these include melatonin, magnesium, and valerian or passionflower.  Patients should consult a licensed health care practitioner for personalized advice regarding the use of natural health products as well as addressing the root cause of your insomnia. Do not stop the use of prescription medications without consulting your medical doctor.

    Melatonin

    One of the best-studied natural agents, melatonin has been shown to improve sleep parameters including sleep latency and total sleep time without significant side effects in several systematic reviews and meta-analyses. Melatonin secretion may be altered among people with altered sleep/wake schedules, such as shift workers and the elderly; melatonin supplementation may help correct this.

    Magnesium

    A relaxing mineral found in the muscles and the nervous system, many people find magnesium supplements helpful for promoting sleep. Magnesium supplementation has been shown to reduce sleep latency and increase total sleep time.

    Valerian and passionflower

    These mild sedative herbs have a long history of use for anxiety and insomnia. Constituents in these herbs bind to GABA receptors in the brain, exerting calming, inhibitory effects.

    By Dr. Heidi Fritz, MA, ND

    Article Courtesy of Alive Magazine

  • Happy days

    Happy days

    Happy days

    Find joy and build strength, starting now

    A recent Instagram video by Sheila Nollert, the powerhouse behind the account @grandma_moves, begins with her drinking tea in a rocking chair, covered with a blanket and reading a book. “Society says senior years look like this,” reads the words flashing across the screen. “Nope!”

    Down goes the teacup and up Nollert gets, casting off her blanket to reveal sportswear and running shoes. With the back of her heel, she tips over the rocking chair and strides into the forest to begin a vigorous workout.

    This short clip embodies the ethos that drives Nollert to share content through @grandma_moves. It’s a powerful message. How often do we put off living for today—doing activities that bring us joy or help us cultivate strength—because we feel there will be a better time to do so in the future, or that our best days are behind us?

    But learning to live for the here and now offers a wealth of mental and physical benefits, and it’s easier to do than you may think.

    Stop waiting

    Ageist messages, says Nollert, work to keep older folks down, making them feel as if they have no business in engaging in activities traditionally associated with a younger crowd. By accepting these narratives, we limit ourselves and miss out on opportunities for personal growth, strengthening our bodies, and connecting with others.

    Set long-term goals

    Setting and working toward long-term goals is one way to hold yourself accountable and ensure you don’t miss out on opportunities for joy and growth.

    If a particular goal feels inaccessible, says Nollert, try breaking it down into smaller steps. For example, maybe you’ve always wanted to run a half-marathon but now find running a challenge. Can you start strength training to make running a possibility again? If not, can you walk the half-marathon, or try out a 10 km route?

    Seize the day

    Along with long-term goal planning, we can work to enjoy daily moments to their fullest. Nollert lives by a simple motto to help make the most of the mundane: “Every day is a vacation day.” This motto can apply to anyone, whether you’re working full time or already enjoying retirement. What it means is to take the time to do something, no matter how small, that makes each day feel special.

    “Make a date with the sunrise,” suggests Nollert. “Even if it’s overcast, take the opportunity to look out to the horizon and be in that moment. [If] it’s the wintertime and it’s hard to get up, light a candle while you’re having breakfast.”

    Even an activity like walking the dog can bring joy, says Nollert, if we allow it to. “Instead of thinking of it as a chore, try to take it all in—the colors of the trees, the breeze, the sounds of the birds. Feel the earth under your feet. Enjoy.”

    By Isabela Vera

    Article Courtesy of Alive Magazine