Category: Guest Post

  • Life lessons from an Olympian

    Life lessons from an Olympian

    Life lessons from an Olympian

    The philosophy of sports and self-expression

    Simon Whitfield is a four-time Olympian! But 22 years after stepping onto his first Olympic podium, Whitfield sees sport as more than just a competition. It’s about self-expression, living in the moment, and being your best self.

    Putting Whitfield’s philosophy into play
    Today, Whitfield is a dad of two daughters. He offers sage advice to young and old who want to find the joy of self-expression through sport.

    1. Make it about experiences and not outcomes
      He says when you reframe sports as not something where you have to win, but simply a safe space to express yourself through movement, it completely changes the game.

    “My parents would tell me to just go express yourself whatever it is you do,” says Whitfield. “Just have a love of sport, whether that was my childhood backyard or the pothole on the street that was our center ice. It was truly about embracing the idea of play.”

    1. Find the joy in what you play
      Whitfield’s children are part of a running club. Sometimes they race. Sometimes they simply walk and tell their teammates stories.

    “It’s fantastic,” he says. “It’s all about the joy of being outside and running, simply because humans can run for no other reason. The fundamental teaching is that there is a real joy in just being able to run and move your body. That’s impacted how we convey to our kids the joy of sport.”

    1. Cheer for the effort, not the trophy
      After a game, Whitfield’s parents wouldn’t ask him if he won. They’d ask him if he tried his best. He strives to embody that with his kids.

    “There are ‘winners’—people who come first in this arbitrary thing we made up,” he says. “But my favorite thing to tell my kids is, ‘Wow, that’s the fastest time anyone has ever done on this day at this time.’”

    He even loves cheering for the kids on his children’s opposing teams and says he often gets quizzical looks from the other parents. “I think that just frees kids to know that at the end of the day, it doesn’t actually matter,” he laughs. “It’s just about the theater. It’s just about being present and not thinking about anything else.

    “At the end of the day, what my parents wanted to see me do was express myself through hard work,” says Whitfield. “They did not care how I did as long as I expressed myself through hard effort. It gives you so much freedom to … stand on the starting line and realize, ‘Okay, my family isn’t going to be let down. They just want me to express myself, and whatever the outcome is the outcome.’”

    And that’s a powerful lesson for every other area of our lives.

    By Joshua Duvauchelle

    Content courtesy of Alive Magazine

  • Back to school worries?

    Back to school worries?

    Back to school worries?

    Tips to help support kids

    Back to school can be an exciting time of year, buzzing with fresh haircuts and new school supplies. But it can also be stressful.

    In the days or weeks leading up to school, anxiety in your child may show up as

    • clinginess or reluctance to separate from parents
    • physical symptoms such as headaches or stomach aches
    • loss of appetite or trouble sleeping
    • irritability or moodiness
    • crying or emotional outbursts (this can be a way for kids to release pent-up emotions)

    Frequent fears from K to 12

    Elementary school

    • What if nobody is there to pick me up?
    • What if I can’t find my way back to my classroom? What if the toilet overflows?

    Middle school

    • What if I can’t get my locker open?
    • What if the other kids make fun of me? What if my friends aren’t in my classes?

    High school

    • What if my friends do things I don’t feel comfortable doing?
    • How will I keep up with my grades? What will I do after graduation?

    Fostering resilience

    According to Tania Johnson, a registered psychologist and co-founder of the Institute of Child Psychology, when kids are given opportunities to successfully overcome their worries, they build new neural connections in their brains and their resiliency blossoms.

    Here are some ways to help kids find success.

    Ask (and really listen)

    During moments of worry or fear, kids need a calm and compassionate presence, without being “talked out of” their feelings.

    Tip: Teens may find it easier to share their emotions while doing something together (like driving in the car). Younger kids can’t always articulate what’s worrying them, so using picture books can help increase their emotional vocabulary (for example, discuss what the characters might be thinking or feeling).

    Avoid avoidance

    It’s normal for kids to want to evade the things that scare them. However, when kids face their fears, they gain confidence and flexibility.

    Tip: Break down fears into small, manageable steps. Start with situations that are less scary (for example, a kindergartener worried about going to the bathroom at school could start by going with a parent before the first bell). Eventually, work your way up to harder situations (such as going to the bathroom alone).

    Focus on belonging

    To make school a safe place, help kids feel connected to their environment.

    Tip: Start before the first day. Visit the school’s playground a few times, or contact administration to arrange a school tour or a meet-and-greet with your child’s teacher.

    Reach out

    Positive changes are more long term when parents work with their child’s village. Talk to your child’s teachers and school counselors to brainstorm ways to support your child.

    Tip: For most kids, anxiety will fade as the school year progresses. However, if your child’s anxiety is causing them great distress, reach out to a mental health professional who has experience working with kids and anxiety.

    By Dr. Amy Green, R.Psych

    Content courtesy of Alive Magazine

  • Seed Cycling: Using Essential Fatty Acids and Minerals for Hormone Balancing

    Seed Cycling: Using Essential Fatty Acids and Minerals for Hormone Balancing

    • The four phases of the menstrual cycle are menstruation, follicular, ovulation, and luteal. It’s important to recognize that each one of these phases may need individualized support (mainly through diet and exercise), especially when hormone imbalances are a concern.
    • Seed cycling is a powerful hormone-balancing tool that uses the fatty acids, minerals, lignans, antioxidants, and vitamins in different seeds to create balance and rhythm in the body while restoring depleted nutrients.
    • While seed cycling shouldn’t replace any prescribed hormone treatment you’re already doing, it can be a great addition to your daily routine and could make a long-term difference, especially if you’re deficient in fatty acids.

    As a woman, your hormone levels are balanced and managed by these four essential phases:

    • Menstruation gets the most attention, as progesterone levels drop to shed the uterine lining in the absence of pregnancy, causing bleeding. 
    • Then we have the follicular phase, where the follicles in the ovaries begin to grow. This phase is characterized by the rise of estrogen and progesterone.
    • Ovulation occurs when the egg is ready and released into the body. Estrogen and testosterone are at their highest levels during this phase.
    • Finally, the luteal phase is characterized by a rise in progesterone and a drop in testosterone and estrogen. 

    Especially if you struggle with hormone-related symptoms, understanding your hormonal phases is key to managing hormone fluctuations and getting your life back on track. After all, there are a lot of changes to your hormone levels throughout the month, and learning how to support your body in each phase isn’t something most of us are taught growing up.

    Luckily, a little knowledge of your cycle and a few essential fatty acids can take you a long way. There are many all-natural methods you can try to take charge of your hormonal health, especially as it relates to the four phases. One of these methods is called seed cycling. 

    What is Seed Cycling?

    Seed cycling uses ground sunflower, sesame, flax, and pumpkin seeds to optimize the hormones released in each cycle phase. The goal is to create balance and rhythm in the body while providing essential nutrients to help you build and release these hormones.

    Seed cycling is a newer holistic therapy (introduced around 2012), but the science behind it is ancient. The idea of seed cycling is to harness naturally occurring lignans (a type of polyphenol) and fatty acids found in seeds to improve menstrual and hormonal symptoms. Though studies are still being done on the overall benefits of seed cycling, many women swear by it!

    Unlike complicated diets or lifestyle changes, seed cycling is pretty simple. You only need one afternoon to prepare the seeds for an entire month’s cycle. While there are four hormonal phases, seed cycling targets the longest two phases in particular: Follicular and luteal. The goal is to take 1-2 tablespoons of the recommended seeds per day during each phase. That’s it!

    Seeds for the Follicular Phase

    A dose of flax and pumpkin seeds is recommended to support your follicular phase, when estrogen levels naturally rise. These seeds should be ground up together (half pumpkin seeds and half flax seeds), then saved in the fridge or freezer for your daily dose. Take 1-2 tablespoons of the ground mixture every day mixed in your smoothie, salad, yogurt bowl, or applesauce.

    Flax seed is high in vitamin B, magnesium, fatty acids, and lignans. Since they are also high in fiber, they can also keep stool moving out, pushing out unwanted toxins and remaining hormones from the previous phase in your cycle.

    Pumpkin seeds are high in dietary fiber and essential fatty acids. They are also high in minerals like zinc, iron, and magnesium which are much needed during any hormonal phase. 

    While grinding up flax and pumpkin seeds together is the easiest way to get your seed cycling dose, it’s not the only way. You can also sprinkle these seeds whole on salads, add them to baked oatmeal, homemade granola bars, and protein balls.

    Seeds for the Luteal Phase

    The seeds recommended for the luteal phase are sesame seeds and sunflower seeds. The goal of these seeds is to help balance progesterone while supporting the detox pathways for optimal estrogen release.

    Sesame seeds contain vitamin B, antioxidants, and fiber for a well-balanced approach to hormonal health. Like pumpkin seeds, they also pack a rich dose of minerals — much needed for the hormonal phases, especially as we are getting fewer minerals in our diet due to farming practices and climate change. 

    Sunflower seeds contain fatty acids vitamin E, calcium, amino acids, magnesium, and more. They pack a heavy punch as the final dose of seeds required for seed cycling. They are also high in selenium, which supports the liver as it detoxes unneeded estrogen from the follicular phase. 

    Adding these seeds to your diet doesn’t have to be complicated and won’t look much different from the follicular phase. Incorporate them in smoothies, oatmeal, yogurt, or even a healthy batch of brownies (shh we won’t tell).

    Seed Creams

    Another creative way to make seed cycling a part of your daily routine is to make what we call seed cream. Determine your dose of seeds for up to a week and soak them in water with several tablespoons of BodyBio E-Lyte for 48 hours. (You could omit the E-Lyte if you wanted, but we are looking to add extra minerals.) Then blend to create a “seed cream,” adding water as needed. This is easy to freeze and store in ice cube trays and then add to smoothies, seed puddings, and other meals. 

    Essential Fatty Acids to Boost Hormone Health

    What’s one thing all these seeds have in common? Essential fatty acids.

    From our decades of research on healthy fats, we know that essential fatty acids (omega-3 and omega-6) are a must-have for regulating hormones. Seed cycling relies on the strategic timing of different fatty acids during different parts of your cycle. It’s part of the reason seed cycling works!

    Not only do fatty acids help to regulate your hormones, but they’re also beneficial for brain health, cellular health, thyroid and adrenal function, liver wellness, blood pressure, and inflammation regulation. 

    Beware Toxic Seed Oils

    While we’re on the topic of seeds and seed oils, it’s important to mention that not all seed oils are created equal. Some include toxic fillers, heavy processing using high heat, or an imbalance of omega 3’s and omega 6’s, which defeats the purpose of seed cycling.

    High-quality and minimally processed oils retain their nutritional benefits, while heavily processed oils become toxic to our cells. It’s essential to pay attention to processing methods and quality when researching seeds and seed oils in supplements and personal care products. For seed cycling, we highly recommend purchasing organic, whole seeds and grinding them yourself. This will get you the highest nutritional value possible.

    If you’re looking for a high quality seed oil for general omega-6 and omega-3 intake, look no further than BodyBio Balance Oil.

    Is Seed Cycling a Good Idea for Hormone Health?

    While seed cycling itself is still undergoing studies, there are so many great medical resources that explain the benefits of essential fatty acids, lignans, minerals, and high-quality seeds and seed oils for hormonal health. 

    If you struggle with PCOS, thyroid issues, amenorrhoea, or endometriosis, seed cycling can be a great addition to your care plan. It’s easy to start, simple to maintain, and many women swear it makes a difference. 

    If seed cycling isn’t for you or if you want to supplement it with a dose of powerful (and well-balanced) essential fatty acids, BodyBio created Balance Oil to be just that. It’s perfectly formulated to provide a rich dose of omega-3 and omega-6 EFAs right to your cells. 

    References:

    Phipps, W. R., Martini, M. C., Lampe, J. W., Slavin, J. L., & Kurzer, M. S. (1993). Effect of flax seed ingestion on the menstrual cycle. The Journal of clinical endocrinology and metabolism, 77(5), 1215–1219. https://doi.org/10.1210/jcem.77.5.8077314

    Adlercreutz, H., Höckerstedt, K., Bannwart, C., Bloigu, S., Hämäläinen, E., Fotsis, T., & Ollus, A. (1987). Effect of dietary components, including lignans and phytoestrogens, on enterohepatic circulation and liver metabolism of estrogens and on sex hormone binding globulin (SHBG). Journal of steroid biochemistry, 27(4-6), 1135–1144. https://doi.org/10.1016/0022-4731(87)90200-7

    Ouladsahebmadarek, E., Khaki, A., Khanahmadi, S., Ahmadi Ashtiani, H., Paknejad, P., & Ayubi, M. R. (2014). Hormonal and metabolic effects of polyunsaturated fatty acid (omega-3) on polycystic ovary syndrome induced rats under diet. Iranian journal of basic medical sciences, 17(2), 123–127.

    Goyal, A., Sharma, V., Upadhyay, N., Gill, S., & Sihag, M. (2014). Flax and flaxseed oil: an ancient medicine & modern functional food. Journal of food science and technology, 51(9), 1633–1653. https://doi.org/10.1007/s13197-013-1247-9

    Written by Dr. Thomas Wnorowski for BodyBio

  • 4 Tips for Cultivating Mental Resilience

    4 Tips for Cultivating Mental Resilience

    4 Tips for Cultivating Mental Resilience

    Top tools for forgiveness and self-care

    Over the last few years, we’ve been severely challenged as a global society. While living through fear and uncertainty, we comforted each other with acts of kindness, and then kept plodding on toward the proverbial light at the end of the tunnel.

    Redefining mental well-being

    The simplest definition of mental well-being? Our ability to cope well with whatever life throws at us, to appreciate our own potential under challenging circumstances, to work productively, and to contribute to our communities.

    It sounds straightforward enough, as far as definitions go. When it comes to real life, though, we might find ourselves having to bypass some textbook definitions or at least having to constantly readjust them so they fit our needs and coping mechanisms.

    Resilience is an important concept

    In the engineering world, resilience is defined as the ability to absorb energy and resist shock and impact.

    When it comes to us humans, though, resilience is as complex as we are. It means being able to care for ourselves so we can also care for others, remembering to focus not just on the stressful events unfolding but on what comes afterward. It also means being flexible and willing to learn, grow, and adapt.

    Here are four strategies to help us become more resilient:

    1. Eat well to boost mental immunity

    Whole foods are loaded with nutrients, including antioxidants, minerals, and fiber, that arm our gut with microbiota important for improving overall health, including mental health, through a connector known as the gut-brain axis. Certain probiotic strains also produce compounds that, through this connector, influence our mental state, reducing stress and anxiety and improving our mood.

    2. Get moving for better resilience

    Being physically active will help boost your mood almost immediately, but when done regularly, it protects you from long-term stress and reduces your risk of cognitive decline down the road. Anything works. Go for a walk (exercising outdoors plus sunshine equals increased resilience), turn up the music and dance, or do a yoga session at home.

    3. Practice compassion as a stepping stone to resilience

    When people are faced with stressful situations, there is fear of course, but there is also the urge to help others. When we act with kindness and compassion toward our fellow humans, we increase our own mental resilience.

    Regardless of how we get there, cultivating positive values and beliefs can improve our adaptability and strength as we go through life, allowing our resilience to grow as we traverse through challenges.

    4. Adopt the new “F” word: Forgiveness

    You may have heard it said that forgiveness does more for those who give it than for those who receive it. It’s true. Forgiveness increases self-esteem, emotional stability, and resilience. When we forgive and let go of resentment, we make it easier for ourselves to recover from stress and trauma.

    Article courtesy of Alive Magazine, By Daniela Ginta, MSc, NNCP

  • 5 Brain “Washing” Tips

    5 Brain “Washing” Tips

    5 Brain “Washing” Tips

    Keep a clear head

    While we pay close attention to our body’s detox systems and work to support them through lifestyle choices, how many of us are thinking of detoxing our brains too? Here are some detox tips to help you keep a clear head.

    Your brain’s cleanup team

    It’s only been in the past few years that researchers have begun to understand how the brain keeps itself clean. Named to acknowledge the role of glial cells in the process, the “glymphatic system” relies on cerebrospinal fluid (CSF) filling spaces next to smaller blood vessels leading to the brain.

    The CSF interchanges with the fluid between brain cells, also known as interstitial fluid. Waste is then carried away, including tau proteins and amyloid-beta plaques associated with Alzheimer’s disease.

    Because neural cells are highly sensitive to their environment, waste products of neural metabolism must be promptly and efficiently removed from the interstitial space. The custodial team can experience a few obstacles, however.

    For example, animal research shows that daytime release of the hormone norepinephrine (an adrenal hormone that helps you wake up, focus, and store memories) could slow glymphatic clearance. The research also showed an 80 to 90 percent increase in glymphatic clearance during slow-wave sleep compared to awake time. We’re still learning about the glymphatic system, but so far it’s clear that the brain requires sleep.

    As scientists continue to learn more, here are five tips for a clearer brain:

    1. Avoid doomscrolling
      You probably didn’t need research to tell you that spending just a few minutes online can topple your emotional house of cards. If you must go online for news, get the info you need as quickly as possible and move on. Before getting back to your real life, seek out people and stories that leave you feeling optimistic about the state of the world.
    2. Turn down the volume
      Give yourself some daily silence. Evidence is mounting that noise stress impairs cognition, coordination, and eating. Studies also show that excessive noise adds to emotional stress and increases anxiety-like behavior. In your brain, noise stress increases nitric oxide and free-radical production, which can cause damage to brain cells.
    3. Turn out the lights
      Treat yourself to some blue-light blocking glasses to wear in the evening to trick your brain into producing melatonin. The sleep hormone melatonin is suppressed by short-wave (blue) light. This is a good thing during the day, but the blue light from devices and screens that can disrupt the body’s circadian rhythm can also have negative effects on our sleep patterns.
    4. Get grounded
      Research has shown that touching the earth with your feet helps restore your body’s natural electrical status and positively influences your nervous system and brain. Being in nature also improves mental and physical well-being.
    5. Consider supplements
      Ask your health care practitioner before taking any new supplement. The following may help support brain health.
      • Bacopa
      • Lion’s mane mushroom
      • Marine omega-3
      • Milk thistle

    Article courtesy of Alive Magazine, By Lisa Petty, PhD

  • Protect Your Brain

    Protect Your Brain

    Protect Your Brain

    How inflammation is connected to brain health

    The complexities of the human brain can leave both a scientist and layperson a tad awestruck. Research is beginning to elucidate the fascinating repercussions of inflammation in the brain.

    What is inflammation?


    Inflammation is a finely tuned biological defence system designed to maintain the body’s equilibrium. When the body perceives tissue damage or infection, it triggers inflammation as a protective response. A deep wound in the hand, for instance, causes the body to trigger acute inflammation in the area as a first aid measure.

    The redness, swelling, pain, heat, and loss of function in the hand are five hallmark signs and symptoms of acute inflammation. Once the wound is cleaned and stitched, the hand will begin to heal and the body will turn off the inflammation response. But if this defence system becomes dysregulated, inflammation can persist for months to years in the absence of an actual threat.

    Silent mode


    Chronic inflammation can be triggered by recurring episodes of acute inflammation, unresolved infections, exposure to harmful physical or chemical compounds, or genetic susceptibility. Advanced age and deficiencies in antioxidants, vitamins, and minerals can impair the body’s ability to resolve inflammation.

    The sneaky thing about chronic inflammation is that it often goes unnoticed. Low-grade, systemic inflammation can be simmering unnoticed for years, and eventually target the brain and nervous system in a process known as neuroinflammation. Neuroinflammation can cause cognitive changes and increase the risk of diseases such as multiple sclerosis and Alzheimer’s.

    Quell inflammation


    Quelling chronic inflammation can improve your mental well-being today and preserve your cognitive function in the years to come.

    Eat well


    The Western diet has been associated with intestinal hyperpermeability and low-grade systemic inflammation. Enjoy foods rich in flavanols (berries), healthy fats (fish), and whole grains.

    Consider supplements


    Always check with your health care practitioner before taking a new supplement. The following supplements may help reduce inflammation or support brain health:

    • fish oil
    • zinc
    • magnesium
    • resveratrol
    • curcumin
    • vitamin C
    • vitamin D
    • vitamin E
    • selenium

    Choose anti-inflammatory foods, like the following:

    FoodAnti-inflammatory effects
    cacaohas been shown to have an anti-inflammatory effect
    fishare rich in omega-3 fatty acids—a higher intake is associated with lower levels of the inflammatory marker C-reactive protein (CRP)
    green teapolyphenols in green and black tea are associated with a reduction in CRP
    berriesantioxidants and polyphenols may protect against inflammation
    olive oilmitigates pro-inflammatory markers tumor necrosis factor (TNF) and interleukin-6 (IL-6)
    tomatoesregular consumption of tomato juice, rich in the antioxidant lycopene, has been shown to reduce inflammation among overweight women
    broccoli sproutscompound has been shown to attenuate obesity-related inflammation
    whole grainsconsumed regularly, have been shown to reduce systemic low-grade inflammation
    beanshave been shown to reduce low-grade inflammation among those with cardiometabolic diseases
    avocadoconsumed once per day, is associated with a decrease in CRP
    mushroomsrich in anti-inflammatory polysaccharides, which may be helpful in diseases related to inflammation

    Article courtesy of Alive Magazine, By Dr. Cassie Irwin, ND

  • Rainbow Veggie Onigirazu

    Rainbow Veggie Onigirazu

    Rainbow Veggie Onigirazu

    Are you tired of the same old lunch options? Do you want to add more plant-based protein to your diet? Look no further than this Rainbow Veggie Onigirazu recipe, featuring tempeh!

    For those who are unfamiliar, onigirazu is a Japanese rice ball sandwich that’s wrapped in sheets of seaweed called nori instead of bread. It’s a convenient and portable option for lunch on-the-go. Plus, it’s easy to customize with your favorite fillings.

    In this recipe, we’re using colorful veggies like carrots, bell peppers, and cabbage, along with tempeh, a fermented soy product that’s packed with protein and nutrients. Tempeh has a nutty flavor and a firm texture, making it a great meat substitute for those who are trying to cut back on animal products.

    Not only is this Rainbow Veggie Onigirazu recipe beautiful to look at, but it’s also delicious and satisfying. The combination of nutty tempeh, crunchy veggies, and fluffy rice is a match made in heaven. Plus, it’s a great way to pack in a variety of nutrients in one meal.

    Give this recipe a try for your next lunch or meal prep session. You won’t be disappointed!

    onigirazu

    Rainbow Veggie Onigirazu

    For this recipe, use a variety of colorful veggies like carrots, bell peppers, and purple cabbage, along with some tempeh for protein. The result is not only visually stunning but also incredibly tasty!
    Print Recipe Pin Recipe
    Prep Time 1 hour
    Servings: 8
    Ingredients Method Notes

    Ingredients
      

    Rice:
    • 2 cups sushi rice
    • 3 cups water
    • 1 teaspoon sea salt
    • 1/3 cup rice wine vinegar
    • 2 tablespoons cane sugar
    • 3 tablespoons furikake sushi seasoning (see notes)
    Pickled Vegetables:
    • 1/2 cup red bell pepper 2-inch julienne
    • 1/2 cup orange bell pepper 2-inch julienne
    • 1/2 cup yellow bell pepper 2-inch julienne
    • 1/3 cup julienned carrots
    Pickling Liquid:
    • 1/3 cup rice vinegar
    • 2 teaspoons cane sugar
    • 1 teaspoon sea salt
    • 1 large garlic clove minced
    • 1/4 teaspoon crushed red chilies
    • 8 12-inch square nori sheets
    • 1/3 cup vegan sriracha mayo
    • 2 8-ounce blocks seasoned tempeh
    • 1/2 cup cucumber 2-inch julienne
    • 1/3 cup purple cabbage shredded

    Method
     

    1. Place rice, water, and salt in a medium pan and bring toa simmer. Cover and reduce heat to low, cooking for 15-18 minutes. Turn offheat and allow rice to rest for 10 minutes.
    2. Whisk together the pickling liquid ingredients and tosswith vegetables. Allow to rest for 15 minutes, stirring occasionally.
    3. Stir together rice vinegar and cane sugar untildissolved. Place rice on a large baking sheet and pour over mixture, sprinkleon furikake, and fold rice to incorporate. Divide rice mixture into 16 evenportions.
    4. To assemble: place a nori sheet on a dry surface, lay arice portion in the center creating a flat 3-inch square shape, use wet handsto keep rice from sticking. Next, dollop 2 teaspoons sriracha mayo in thecenter then place a piece of tempeh on top. Arrange pickled vegetables,cucumber, and purple cabbage to form a rainbow pattern. Finish off with anotherportion of rice, forming it into a square and covering the fillings. Fold upnori sides, using water to seal the seams. Tightly wrap completed sandwich inplastic film and allow to rest for 15 minutes before eating.

    Notes

    Furikake seasoning contains fish. For a vegan version, use toasted sesame seeds and crushed nori.

    Recipe Courtesy of INFRA

  • Roasted Salmon and White Bean Salad

    Roasted Salmon and White Bean Salad

    Roasted Salmon and White Bean Salad

    If you’re looking for a healthy, gluten-free meal that’s easy to make and packed with flavor, this Roasted Salmon & White Bean Salad recipe is just what you need.

    Salmon is an excellent source of protein and omega-3 fatty acids, which are essential for maintaining good health. When paired with white beans, cherry tomatoes, and cucumber, this dish becomes a satisfying and nutritious meal that’s perfect for lunch or dinner.

    Not only is this Roasted Salmon & White Bean Salad recipe delicious, but it’s also a great option for anyone with celiac disease or gluten sensitivity. By using gluten-free ingredients and skipping the bread, this meal is completely gluten-free.

    So next time you’re looking for a healthy and satisfying gluten-free meal, give this Roasted Salmon & White Bean Salad recipe a try. It’s sure to become a favorite in your household!

    Roasted Salmon and White Bean Salad

    Looking for a delicious and healthy gluten-free meal? Try this Roasted Salmon & White Bean Salad recipe! Not only is it packed with protein and fiber, but it's also bursting with flavor. It's the perfect meal for lunch or dinner, and it's sure to leave you feeling satisfied and energized.
    Print Recipe Pin Recipe
    Total Time 30 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 pounds 2 pounds salmon fillet
    • 1/4 cup smoked paprika
    • 1 teaspoon sea salt
    • 1 teaspoon ground cumin
    • 1/4 cup olive oil
    • 2 cups pea shoots
    • 1 cup prepared tzatziki
    Salad:
    • 1/2 pint cherry tomatoes quartered
    • 2 Persian cucumbers diced
    • 1/2 cup crumbled feta
    • 1 15 ounce can cannellini beans drained and rinsed
    • 1/2 small red onion  julienned
    Dressing:
    • 1 tablespoon olive oil
    • 1 tablespoon tahini
    • 1 tablespoon lemon juice
    • 1 large garlic clove minced
    • 1/2 teaspoon dried oregano
    • 1/4 teaspoon sea salt

    Method
     

    1. Preheat oven to 350° F.
    2. Place salmon skin side down on a parchment-lined baking sheet.
    3. Combine paprika, salt, and cumin.
    4. Rub salmon with spice mix, drizzle on oil.
    5. Bake for 20 minutes or until the internal temperature reaches 145° F.
    6. Meanwhile, prepare the salad by tossing together tomatoes, cucumbers, feta, beans, and red onion in a serving bowl.
    7. Whisk together dressing ingredients until well blended then toss with salad.
    8. Adjust seasoning to taste.
    9. Place salmon on a platter and spoon dressed salad oversalmon.
    10. Garnish with pea shoots and serve with tzatziki sauce.

    Recipe Courtesy of INFRA

  • Reishi Cappuccino Smoothie

    Reishi Cappuccino Smoothie

    Reishi Cappuccino Smoothie

    Reishi Mushroom Smoothie: A Nutrient-Packed Way to Start Your Day
    If you’re looking for a healthy breakfast option that will boost your immune system, improve your focus, and give you sustained energy throughout the day, look no further than the reishi mushroom smoothie. This delicious and nutritious smoothie is packed with powerful ingredients like reishi mushrooms, dates, and cacao that offer numerous health benefits.


    Reishi mushrooms, also known as Lingzhi mushrooms, are one of the most popular medicinal mushrooms in the world. They have been used in traditional Chinese medicine for thousands of years to boost immunity, improve energy levels, and promote longevity. Reishi mushrooms contain polysaccharides, triterpenes, and other bioactive compounds that have been shown to have anti-inflammatory, anti-cancer, and antioxidant properties.


    In addition to reishi mushrooms, this smoothie contains dates, a natural sweetener that is a great alternative to refined sugar. Dates are high in fiber, potassium, and antioxidants, and they have a low glycemic index, which means they won’t cause a sudden spike in blood sugar levels. Dates also contain essential minerals such as iron, calcium, and magnesium, which are essential for maintaining healthy bones and muscles.


    Cacao is another superfood that adds flavor and nutrition to this smoothie. Cacao is the raw form of chocolate and is a great source of antioxidants, magnesium, iron, and fiber. It also contains theobromine, a natural stimulant that can improve mental focus and enhance mood. However, it’s important to note that cacao is not the same as commercial chocolate, which often contains added sugar and other ingredients that can negate its health benefits.


    This Reishi Cappuccino Smoothie is an excellent way to start your day with a boost of nutrients and health benefits. Reishi mushrooms, dates, and cacao are all powerful superfoods that can support your overall health and wellness. So, try this recipe today and enjoy the delicious and nutritious benefits!

    Reishi Cappuccino Smoothie

    This earthy and creamy concoction is not only delicious but also packed with amazing health benefits. Reishi mushrooms are known for their immune-boosting properties and are a great addition to any healthy lifestyle. If you're a fan of functional beverages or looking for a new twist on your smoothie routine, give this recipe a try!
    Print Recipe Pin Recipe
    Total Time 5 minutes
    Servings: 1
    Ingredients Method

    Ingredients
      

    • 1 frozen banana
    • 1 cup oat milk
    • 2 tablespoons almond butter
    • 4 deglet dates
    • 1 tablespoon cacao nibs or powder
    • 1 teaspoon reishi mushroom powder

    Method
     

    1. Place all ingredients in a blender and process until smooth. Adjust seasonings to taste and enjoy!

    Recipe Provided by INFRA

  • Simply stunning seafood

    Simply stunning seafood

    Simply stunning seafood

    An ocean of opportunities

    Seafood’s variety and versatility presents us with an ocean of delicious opportunities in the kitchen. Try these recipes for simple, flavorful, and diverse preparations.

    Open-Faced Shrimp Sandwich

    The delicate flavor of shrimp is highlighted with just a touch of lemon and a hint of mustard, while radish and celery give some fresh crunch to this dish.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 cup small pink shrimp cooked and peeled
    • ¼ cup finely chopped celery
    • ¼ cup finely chopped green onion
    • ¼ cup finely sliced radish
    • ¼ teaspoon Dijon mustard
    • 1 tablespoon freshly squeezed lemon juice
    • 1 tablespoon finely chopped chives
    • Pinch of salt
    • ¼ teaspoon ground pepper
    • 1 cup sunflower or pea shoots
    • 4 butter lettuce leaves
    • 4 slices of whole grain bread

    Method
     

    1. In small bowl, mix all ingredients, except lettuce and bread, together and heap into lettuce cups. Toast bread (if desired) and place lettuce cups on toast.
    2. Enjoy!

    Mussels with Tomato, Saffron, and Fennel

    Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • ½ teaspoon saffron threads
    • ½ cup hot (not boiling) water
    • 1 tablespoon olive oil
    • 2 shallots finely sliced
    • 3 garlic cloves peeled and crushed
    • 1 fennel bulb finely sliced, fronds reserved
    • ¼ teaspoon salt
    • ½ cup white wine
    • ½ cup low-sodium vegetable stock
    • 1 14.5-ounce can no-salt-added diced tomatoes
    • 1 pound farmed mussles scrubbed, beards removed
    • 2 tablespoons chopped parsley
    • 1 or 2 lemon wedges for serving

    Method
     

    1. In small bowl or glass, place saffron threads and hot water. Allow saffron “tea” to steep for 20 minutes.
    2. In large stock pot, heat olive oil, shallots, and garlic on medium-low. Cook for 5 minutes, until shallots are soft. Add sliced fennel and salt and cook for 3 to 5 minutes more on medium. Turn heat up to medium-high, while stirring fennel constantly, and add wine. Reduce heat to medium and add saffron tea, vegetable stock, and tomatoes. Cover and simmer for 20 minutes, stirring occasionally. Reduce heat to medium-low if contents of pot begin to boil. After 20 to 25 minutes, broth will be rich and aromatic. With heat on medium, add mussels, cover, and allow to steam for 2 minutes, or until mussel shells open.
    3. Pour broth into large serving bowl and, using slotted spoon, place mussels on top. Garnish with chopped fennel fronds and parsley and serve with crusty bread and lemon wedges.
    4. Enjoy!

    Poached Sablefish and Bok Choy

    For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method

    Ingredients
      

    • 2 cups low-sodium vegetable stock
    • 1 teaspoon tamari
    • 2 tablespoons rice wine vinegar
    • ½ Thai chili finely sliced
    • 1 piece lemongrass cut into 2 inch pieces
    • 1 thumb-sized piece of gingerroot sliced into 5-6 pieces
    • 1 tablespoon sesame oil
    • 2 pieces baby bok choy quartered
    • 2 6-ounce pieces sablefish skin removed
    • 1 tablespoon finely sliced green onions

    Method
     

    1. In medium-sized jug, combine stock, tamari, and vinegar, then add Thai chili, lemongrass, and gingerroot pieces. Set aside.
    2. In 10 inch skillet, heat sesame oil on medium-high. Sear bok choy for 2 minutes, until golden brown on all sides, turning as necessary. Reduce heat to medium and pour in stock mixture. Simmer for 2 minutes. Reduce heat to medium-low so that liquid is at a gentle simmer. Add fish pieces and cook for 5 to 7 minutes, or until sections of sablefish begin to flake apart but pieces remain intact.
    3. With tongs, remove bok choy and place on warmed plates. With slotted spoon or fish spatula, remove sablefish and place atop bok choy on each plate. Spoon a ladleful of cooking stock overtop, sprinkle with green onions, and serve.
    4. Enjoy!

    Article courtesy of Alive Magazine