Category: Guest Post

  • Decadent Chocolate Mug Cake

    Decadent Chocolate Mug Cake

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    Decadent Chocolate Mug Cake

    Servings 1

    Ingredients

    • ¼ cup all-purpose flour
    • 2 tbsp cocoa powder
    • 2 tbsp cane sugar
    • ¼ tsp baking powder
    • ⅛ tsp grated nutmeg
    • 6 tbsp whole milk
    • 1 tbsp avocado oil
    • 2 tbsp chocolate chopped

    Instructions

    • In a 12-ounce mug, whisk together dry ingredients.
    • Add milk and oil and add to the dry ingredients. Stir until smooth and there are no lumps. Top with chopped chocolate.
    • Place mug in microwave and cook for 1 minute. Continue to cook in 10 second increments until cake has set. Allow cake to cool for 5-10 minutes before eating.

    Recipe Courtesy of INFRA

  • From winter blahs to winter bliss

    From winter blahs to winter bliss

    From winter blahs to winter bliss

    Change your mindset to enjoy winter

    Winter is upon us in the Northern Hemisphere. How do you feel about it? If you view the winter as a dark period to get through—by commiserating with colleagues over the weather conditions you endured to get to the office or dreaming of your summer vacation plans—perhaps it’s time to change your mindset. By reframing how you think about winter, you might just find that your experience of the colder months changes entirely.

    Think like a Norwegian

    Researcher Kari Leibowitz discovered something interesting while living in Tromsø, Norway, a city that approaches the Arctic Circle and from mid-November to mid-January does not see the sun.

    Rather than dreading the onset of winter, Norwegian friends around her seemed to be excited about it—they looked forward to the opportunities to spend time outside in the snow or cuddle up at home under a blanket practicing koselig, the Norwegian version of the infamous Danish hygge.

     Leibowitz found that these positive “winter mindsets” become more pronounced the further north in Norway one lived. They allowed Norwegians to enjoy, rather than endure, the winter.

    By taking their lead and changing her own thought patterns, Leibowitz found that her winter experience was radically altered. The blue light, rather than being dark, became “cozy.” Rather than fearing time outside, she embraced friends’ invitations to walk or ski to outdoor meetups.

    Change your mindset

    Science supports the mental and physical benefits of this kind of mindset change. In an article about her research, Leibowitz talks about how the work of her mentor, Alia Crum, whose work focuses on subjective mindsets.

    Leibowitz hypothesized that positive, growth-oriented mindsets played a role in the relatively low rates of seasonal depression in Tromsø, despite the long, dark winters. One study done by Crum showed how people who have a positive mindset toward stress—seeing it as productive rather than debilitating—were able to maintain healthier levels of cortisol.

    Warm up to winter

    Even if a growth mindset isn’t your natural orientation, we can all work to change the ways we think, starting with our feelings toward the winter. First, think of some things you might appreciate about the season, without even realizing it.

    For example, if you’re a social butterfly during the summer months, perhaps you’re looking forward to having an excuse to stay home alone curled up with a good book. If light bothers you in the morning, maybe the onset of darker days means you’ll be getting better sleep.

    Otherwise, try thinking of ways to embrace the season for what it is. Cold and snowy outside? Hit the slopes or go snowshoeing! Bright and bracing? Try meeting a friend for a brisk morning walk.

    Practicing mindfulness can also help you to enjoy the season. Indulge in a guided meditation or pay extra attention to the softer lights around you. You’ll be feeling the winter bliss in no time.

    By Isabela Vera

    Article Courtesy of Alive Magazine

  • (Re)discover the joy of movement

    (Re)discover the joy of movement

    (Re)discover the joy of movement

    Let’s make physical activity fun again

    Have you ever watched a two-year-old bop along joyously to a favorite song? Or a preschooler dash around a playground with glee? Young children intrinsically know that moving our bodies is fun! And then, somewhere along the way, we lose that. This New Year, let’s resolve to rediscover the joy of movement in our own lives. Here’s how.

    Fun, not fitness

    Getting regular exercise is easier said than done, isn’t it? Maybe you still cringe at the memory of high school gym class. Maybe you find the thought of working out at a gym boring. Maybe exercise classes feel intimidating. But who says that exercise has to be spin class, jogging, or lifting weights?

    From ballerina to pole artist: One woman’s journey

    Pole artist and instructor Rebecca Karpus discovered the world of pole after growing up as a trained ballerina. Like many children, she started dancing at a very young age and fell in love with it. After dancing professionally in university, she decided to pursue a different career path. Long days in the studio were replaced with long days at the office, which left her feeling incomplete. She deeply missed the artistry of dance but struggled to find the perfect dance alternative. “I tried going to the gym. I tried yoga. I tried Pilates. Nothing really clicked for me,” she explains.

    Eventually, on a whim, Karpus attended a pole class at a nearby studio several years ago. “I thought I would hate it,” she laughs, “but it was so exciting!” She explains that there is a lot of stigma associated with pole dancing. “But pole dancing isn’t always sexy. It can be very athletic or very dance-y. It is a great exercise, an amazing creative outlet, and a wonderful, supportive community. Pole [dancing] filled the void that ballet had left.”

    Find your own joy

    Looking for a unique movement idea? Ask yourself what type of activity might bring you joy. Consider something …

    • outdoorsy (such as mountain biking, hiking, kayaking, or stand-up paddleboarding)
    • artistic (such as pole dancing, belly dancing, or ballroom dancing)
    • you can do with others (such as ultimate Frisbee, curling, roller derby, pickleball, tennis, or square dancing)
    • you can do solo (such as yoga, tai chi, Nordic walking, or running)
    • with little commitment needed (such as drop-in aquafit, public skating, or an adult outdoor jungle gym)
    • you’ve wanted to try since childhood (such as gymnastics, fencing, horseback riding, martial arts, or hockey)
    • for the whole family (such as backyard picnic games, treetop adventure courses and ziplines, or canoeing)

    This year, let’s think outside the box and focus on fun and not fitness. Let’s listen to our inner toddler and move our bodies simply because it feels amazing! We deserve it.

    By Leah Payne

    Article Courtesy of Alive Magazine

  • Nourish your microbiome

    Nourish your microbiome

    Nourish your microbiome

    The tiny world within

    The microbiome, the collective term for the dense, interconnected bacterial community in our digestive tract, is not simply history’s most successful hitchhiker. Far from being a passive parasite, this living web is an active and dynamic player in our overall health.

    The first seeds of bacterial life are sown long before birth. From that point forward, our microbiome evolves with the influences of environment, diet, medications, and even stress. Age, sex, body weight, and genetics all shape the vast biological world within us.

    Why does flora matter?

    Dr. Jordan Sokoloski, a naturopathic doctor, sees many patients with digestive issues. “The microbiome is so critical to digestive health overall,” he says. While our food is initially broken down by teeth, muscles, and enzymes, bacteria complete the transformation to absorbable nutrients, even adding in some self-made vitamins along the way.

    The microbiome and the mind

    Our guts have earned the moniker “the second brain.” Digestive disturbances exist alongside brain-related conditions such as Parkinson’s disease, autism, and anxiety. This coexistence of digestive and neurologic concerns is not just a coincidence. Bacterial metabolites may explain this connection.

    Feed the bugs (and try not to kill them)

    If the microbiome is so vital to health, what can we do to protect it? Factors such as genetics and age are beyond our control, but dietary choices can modify the microbiome in as little as 24 hours. However, these shifts are quickly reversed if diet changes are not maintained.

    Our flora may be as individual as our fingerprints, meaning there is no single optimal bacterial composition suitable for everyone. Much like a streetwise tomcat, a genetically unique and diverse microbiome is the most resilient. A flexible and complex digestive community is created and sustained by eating a wide variety of foods.

    Sokoloski emphasizes feeding beneficial flora with inulin-containing foods such as garlic, onions, artichokes, and oats. Fermented foods such as kefir, sauerkraut, and kimchi are also nourishing for the microbiome.

    It’s equally important to avoid negative influences. Limiting use of antibiotics, antacid medications, and laxatives can preserve bacterial populations. Being proactive in our efforts to reduce stress, sedentary living, and environmental exposures can prevent further harm to our precious microbial cargo.

    Supplemental support

    To help the gut through periods of challenge, supplemental probiotics could be considered. Although probiotic supplementation can cause measurable changes in the composition of our microbiome, these changes do not seem to be permanent.

    While the strains themselves may not persist, improvements to symptoms such as bowel disruption or psoriasis may last for many months after stopping probiotics. One strategy for probiotic use may be to take them in periods of stress or medication use, or when symptoms re-emerge.

    Digestive bacteria and their metabolites communicate with every system in our bodies, influencing and even directing the workings of our cellular processes. This interplay of flora and function may lead to new insights and creative options for optimizing our health.

    By Dr. Gillian Flower, ND

    Article Courtesy of Alive Magazine

  • Breathing fire?

    Breathing fire?

    Breathing fire?

    How to extinguish acid reflux and GERD

    Acid reflux is a sign that the digestive system is not operating smoothly. Instead of gastric contents passing from the stomach into the small intestine as they should, food and stomach acid can regurgitate, or reflux, into the esophagus.

    Symptoms of acid reflux

    Acid reflux commonly causes burning in the chest, which we colloquially call heartburn. But reflux can also present as chest pain, food regurgitation, bitter taste, chronic cough, asthma, throat clearing, hoarseness, globus sensation, belching, and trouble swallowing. But other health conditions may mimic reflux symptoms, so it’s a good idea to inform your physician of your symptoms so that you receive an accurate diagnosis and treatment.

    If you experience reflux regularly, it might be classified as gastroesophageal reflux disease (GERD).

    Long-term effects of reflux

    Whereas occasional reflux may resolve on its own without lasting effects, GERD negatively impacts quality of life, requires treatment, and is associated with increased risks of other health concerns. Those with GERD have an increased risk of painful conditions that can lead to permanent damage to the esophagus, as well as an increased risk of esophageal cancer.

    GERD usually responds well to treatment with proton pump inhibitors (PPIs), which reduce stomach acidity. However, long-term PPI use is associated with an increased risk of bone fracture, renal disease, pneumonia, and nutrient deficiency.

    Causes of reflux

    The food we eat and how we eat it play a role in reflux. Irregular mealtimes, large portion sizes, and eating before bed are associated with GERD symptoms. Acidic foods like tomato, orange, grapefruit; coffee and tea, foods that are spicy, fatty, or fried; carbonated beverages, and chocolate can trigger GERD.

    Lifestyle patterns also impact reflux. Tobacco smoking is a contributing factor in GERD. Smoking also reduces the production of saliva, which helps protect the esophageal mucous membrane from acid. Alcohol consumption can trigger reflux episodes and aggravate acid-related esophageal injury.

    Other lifestyle factors that contribute to GERD include obesity, vigorous exercise, exercise right after a meal, or lack of regular exercise.

    Diet and lifestyle

    The positive thing about the correlation between reflux, diet, and lifestyle is that we have the power to do something about it! Making diet and lifestyle changes now can help manage reflux in the long-term.

    Embrace regular mealtimes and be mindful that you don’t make a habit of overeating. Minimizing acidic, spicy, and fried foods in the diet can also reduce reflux episodes.

    Schedule moderate-intensity exercise a good distance away from mealtimes and bedtime. For sleep, lie on your left side and raise the head of the bed to reduce nighttime reflux.

    Supplements

    Always ask your health care practitioner before trying a new supplement.

    • Probiotics may improve heartburn and reflux in GERD.
    • Turmeric may be helpful in reducing mucosal damage from reflux.
    • A blend of apple cider vinegar, licorice, calcium carbonate, and papain, taken as a chewing gum, may improve symptoms of heartburn and acid reflux.

    By Dr. Cassie Irwin, ND

    Article Courtesy of Alive Magazine

  • Clean and convenient

    Clean and convenient

    Clean and convenient

    Refreshed dinners for a new year

    Ring in the New Year with healthier swaps for convenient, healthy main courses that are big on flavor and nutrition. You may just find a few new recipes that will end up in your weeknight rotation this year and beyond.

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    One-Pot Cauliflower Mac and Cheese

    Cauliflower stands in for milk in this nostalgic comfort food recipe that’s ready in as little as 20 minutes. The easiest method for this is using a multi-cooker, but stovetop instructions are included if you don’t have one.
    Servings 4

    Ingredients

    Toppings

    • 1 tbsp unsalted butter or olive oil
    • ¾ cup whole grain or gluten-free panko bread crumbs
    • ¼ tsp dried thyme
    • 1 cup frozen peas warmed
    • ¼ tsp ground black pepper

    Cauliflower Mac and Cheese

    • 3 cups water
    • 2 ½ cups pasta (like macaroni)
    • ¾ lb frozen cauliflower florets
    • 1 tbsp unsalted butter or vegan butter
    • 1 tsp dried onion flakes
    • ¼ tsp grated nutmeg
    • 2 cups grated old cheddar cheese or meltable vegan cheddar cheese
    • Salt as needed

    Instructions

    Cauliflower Mac and Cheese

    • For bread crumbs, in your multi-cooker, press saute on the normal setting. Add butter or olive oil, waiting until butter is melted or olive oil is shimmering before adding bread crumbs and thyme. Stir until bread crumbs have toasted, 2 to 4 minutes. Transfer to bowl until ready to serve. Wipe out or wash pot to remove any crumbs.
    • For mac and cheese, in your multi-cooker, add water, pasta, cauliflower, butter, onion flakes, and nutmeg. Close lid and ensure it is sealed (not venting). Select pressure cooker function on high and cook for 9 minutes. Quick release using the venting lever (best to do this under a running kitchen exhaust fan). Once pressure has released, open lid and vigorously stir and mash with wooden spoon to break up cauliflower, creating a creamy sauce. Stir in cheddar cheese until melted, close lid, and rest for 5 minutes. Stir again before serving topped with bread crumbs, warmed peas, and black pepper.

    Stovetop Mac and Cheese

    • Make the bread crumbs using the same directions but in a large pot over medium heat, then wipe out or wash pot. Add water, pasta, cauliflower, butter, onion flakes, nutmeg, and salt to large pot. Bring everything to a boil, reduce to medium, and cook for 10 to 15 minutes, stirring often, until noodles are cooked. Add additional water if it looks dry before noodles are tender. Mash cauliflower to form sauce, and stir in cheese until melted. Taste and season with salt, if needed. Cover and rest for 5 minutes before serving. Stir pasta and serve topped with bread crumbs, peas, and black pepper.
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    Curried Coconut Lentil and Rice Porridge

    Brown rice and two varieties of lentils cook in one pot with broth, coconut milk, and simple spices. It’s true sunshine in a bowl for those cold winter nights.
    Servings 6

    Ingredients

    • 2 tbsp coconut oil or vegan butter
    • 1 onion finely chopped
    • 1 tbsp grated fresh ginger
    • 1 tsp ground turmeric
    • 1 tsp ground cumin
    • 1 tsp ground coriander
    • ½ tsp salt
    • 1 cup brown basmati rice
    • ½ cup red lentils
    • ½ cup split yellow lentils or split yellow peas
    • 2 14 oz cans light coconut milk
    • 3 ½ cups water
    • 1 tbsp lemon juice more to serve
    • 4 cups packed baby spinach
    • ½ cup frozen peas
    • ½ cup coconut yogurt or plain yogurt
    • 1 tbsp crunchy chili condiment
    • 6 wraps of your choice

    Instructions

    • In large pot, heat oil or vegan butter over medium. Add onion and ginger and saute for 5 minutes, lowering heat, if necessary, until onions are softened. Stir in turmeric, cumin, coriander, and salt, and toast until spices are fragrant, about 1 minute. Stir in rice, red lentils, yellow lentils, coconut milk, water, and lemon juice. Bring to a boil, reduce to a simmer, and cook partially covered, stirring often, until lentils and rice are broken down, about 45 minutes. Add more water, if needed, to thin until desired consistency. (The porridge thickens dramatically as it cools; enjoy it thick or more souplike.) Stir in spinach and peas, cooking until wilted and warmed through. To serve, spoon porridge into bowls and top with yogurt and chili, with wraps on the side for dunking.
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    Supersalad with Sprouted Quinoa, Beans, and Roasted Veggies

    A satisfying plant-based dinner or packed lunch, quinoa and beans add filling protein, while greens, cucumbers, roasted veggies, and a probiotic-rich dressing bring texture and flavor.
    Servings 1

    Ingredients

    • 1 large or 2 small sweet potatoes peeled and cut into 1 inch pieces
    • 1 tbsp olive oil
    • 2 tsp chili powder or cumin
    • ½ tsp salt
    • 1 cup uncooked sprouted quinoa or sprouted grain mixture
    • 2 cups water
    • 1 19 oz can black beans, chickpeas, or white beans drained and rinsed
    • 4 cups salad greens such as arugula
    • 1 English cucumber or 5 baby cucumbers peeled if desired, diced or sliced

    Dressing

    • ½ cup olive oil
    • 2 tbsp raw apple cider vinegar
    • 1 tbsp maple syrup
    • 1 tsp Dijon mustard
    • 1 tsp low-sodium, gluten free tamari
    • ¼ tsp dried garlic powder

    Instructions

    • Preheat oven to 400 F (200 C). Add sweet potato to large rimmed baking sheet and toss with olive oil, chili powder or cumin, and salt. Spread in an even layer and roast for 20 to 30 minutes, until tender and beginning to brown. Add to large mixing bowl.
    • For dressing, whisk all dressing ingredients until fully combined.
    • To cook sprouted quinoa, bring quinoa and water to a boil, reduce to a simmer, cover, and cook for 15 minutes. Turn off heat and let stand for 5 minutes. If using sprouted grain mixture, cook according to package directions. Fluff with fork and transfer to same bowl as sweet potatoes. Mix in beans or chickpeas and half of dressing.
    • If serving immediately, add greens and cucumbers, tossing to combine, adding remaining dressing or to taste. If making ahead for lunch, keep quinoa mixture separate from greens and cucumber, and combine right before serving.

    By Allison Day

    Article Courtesy of Alive Magazine

  • Seafood Stew

    Seafood Stew

    Seafood Stew

    The feast of seven fishes is a traditional Italian American meal served on Christmas Eve. As the name implies, it’s seven courses featuring fish and seafood options. This seafood stew might not be as grand as the feast of seven fishes, but it certainly satisfies a craving for a rich, warming seafood meal. Plus, it can be on the table in just over half an hour. Now that’s something worth celebrating!

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    Seafood Stew

    Servings 4

    Ingredients

    • 3 tbsp olive oil
    • ½ cup minced shallots diced
    • 4 large garlic cloves minced
    • ½ cup dry white wine or vermouth
    • 28 oz fire-roasted crushed tomatoes
    • 4 cups chicken or vegetable broth
    • 2 tsp dried thyme
    • 1 tsp crushed chili flakes
    • 1 tsp sea salt
    • ½ tsp coarse ground black pepper
    • ¾ pound mussels scrubbed
    • 1 pound shrimp peeled and deveined (tails on)
    • 1 pound cod fillet cubed
    • 1 lemon wedged (optional)
    • crusty bread

    Instructions

    • Heat olive oil in a large stock pot over medium heat. Add shallots and sauté for 2–3 minutes or until translucent. Stir in garlic and cook for 30 seconds.
    • Deglaze pan with white wine then add tomatoes, broth, thyme, chili flakes, sea salt, and pepper. Bring mixture to a gentle simmer and cook for 5 minutes. Adjust seasoning to taste at this point.
    • Add mussels and shrimp and bring stew back to a gentle simmer. Cook for 1 minute then add cod. Continue to cook until shrimp is opaque, mussels are open (discard unopened ones), and the cod flakes.
    • Serve promptly with crusty bread and lemon wedges, if using.

    Recipe Provided by INFRA

  • Sushi Waffles

    Sushi Waffles

    Sushi Waffles

    Rolling sushi is arguably the hardest part of making your own rolls at home. Skip that step and answer the age-old question of “will it waffle”? Using a waffle iron creates an irresistibly crispy base for all your favorite sushi toppings. 

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    Sushi Waffles

    Servings 16 portions

    Ingredients

    • 2 cups sushi rice
    • 3 cups water
    • 1 tsp sea salt
    • ⅓ cup rice wine vinegar
    • 2 tbsp cane sugar
    • 3 tbsp furikake sushi seasoning optional, contains fish

    Toppings

    • 6 oz cooked crab*
    • 1 ½ cups chopped cucumber
    • 1 large ripe avocado chopped
    • ½ cup seasoned mayo
    • ¼ cup sriracha
    • ½ cup crispy fried onions
    • 1 tbsp sesame seeds

    Instructions

    • Place rice, water, and salt in a medium pan and bring to a simmer. Cover and reduce heat to low, cooking for 15–18 minutes. Turn off heat and allow rice to rest for 10 minutes. Place cooked rice on a baking sheet and allow to cool for 3 minutes before seasoning.
    • Stir together rice wine vinegar and cane sugar until dissolved. Pour over rice, sprinkle on furikake (if using), and fold rice to incorporate. Divide rice mixture into 4 even portions. 
    • To make sushi rice waffles, heat a waffle maker to high. Spray with cooking spray and carefully press one rice portion into the bottom iron. Close the waffle maker and allow rice to crisp, approximately 15 minutes or until desired crispness is achieved.
    • Remove sushi waffle from the waffle maker and allow to cool for a few minutes, then top with toppings in the order they’re listed above.

    Notes

    *Substitute cooked, chopped shrimp, or ahi tuna.

    Recipe Provided by INFRA

  • Cranberry Hot Toddy

    Cranberry Hot Toddy

    Cranberry Hot Toddy

    When you’re looking for a seasonal drink to keep the cold at bay, try this cranberry hot toddy. With a base of warming spices and an optional tipple of whiskey, this toddy will soothe your throat and keep you wassailing all season long!

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    Cranberry Hot Toddy

    Servings 1

    Ingredients

    • 3 ¾ cups cranberry juice (unsweetened)
    • 1 ¼ cups water
    • 6 tbsp honey
    • ¼ cup cane sugar
    • 1 orange sliced
    • 3 cinnamon sticks
    • 10 whole cloves
    • 3-4 inches fresh ginger thinly sliced
    • 2 star anise
    • ½ cup Bourbon or Whiskey optional

    Instructions

    • In a quart-size saucepan, add all the ingredients except for the bourbon.
    • Bring mixture to a gentle simmer and cook for 5–10 minutes. Turn off heat and adjust sweetness to taste by adding more cane sugar and/or honey.
    • Carefully strain mixture and add bourbon, if using.
    • Serve in heat proof mugs and garnish with orange slices, cinnamon sticks, and fresh cranberries.

    Notes

    Substitute agave for honey to make vegan.

    Recipe Provided by INFRA

  • How to find meaning this holiday season

    How to find meaning this holiday season

    How to find meaning this holiday season

    Give yourself the gift of depth

    One of the best things about the holidays is having the time to come together and connect. But often, this connection remains surface level. Martin Vera, a leadership and life coach based in London, UK, says that when we reunite with people we don’t see very often, we tend to gravitate toward small talk because it feels safe.

    Small talk has its time and place: research shows that fleeting social interactions with people, even strangers, can boost moods and our faith in humankind. But a night of rotating through a room to recount the same three major events that have happened in your life in the last year can leave you feeling drained, and it doesn’t do much in terms of deepening your social connections.

    What are meaningful conversations?

    Vera compares meaningful conversations to hikes in the forest, where we get to slow down, pay attention to our steps, and take some risks: “Meaningful conversations allow us to see others and feel seen by them, to feel a sense of intimacy, and to show up as ourselves.”

    A meaningful conversation doesn’t need to be intense or serious—rather, it just needs to be a conversation that you find both enjoyable and enriching.

    Engaging in meaningful conversations

    Start engaging in meaningful conversation with the following suggestions.

    • Asking better questions (such as those that start with who, what, when, where, why, and how)
    • Listening mindfully to answers (rather than worrying about what you’re going to say next or what the outcome of the conversation will be)
    • Being willing to share something about yourself

    Drawing healthy boundaries

    Making an effort to go deeper with people around you doesn’t mean that you are obliged to engage with people whose presence you find harmful. These relationships can feel particularly stressful around the holidays, when interactions may be hard to avoid.

    One way to navigate this is by setting healthy boundaries. First, decide what behaviors you are or aren’t willing to put up with. Then, communicate these red lines calmly, clearly, and consistently. You can also consider practicing “loving detachment,” the process of letting go of any need to control a person or a situation.

    Root to rise

    If you can’t, or don’t want to, spend the holidays with family, there are still many other ways to nurture meaningful connections during this time. Think about getting involved with your community: are there any holiday events that you can attend to bring you closer to those around you, or that need volunteers to run smoothly?

    Giving back can be particularly rewarding for people who may be missing or grieving friends or family members, as volunteering can make you feel physically and emotionally healthier.

    By Isabela Vera

    Content Courtesy of Alive Magazine