Ingredients
Method
- In a blender, add banana, cashew butter, oat milk, strawberries, and protein powder, if using.
- Blend at high speed until the mixture is smooth and creamy. Pour smoothie into a glass and enjoy.
Category: Guest Post
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Strawberry Banana Smoothie
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Detox Salad
Ingredients
Method
- Thinly slice cabbage and broccoli. Remove kale from stems and roughly chop. Peel and grate carrots. Add vegetables to a mixing bowl.
- In a separate bowl, whisk together dressing ingredients until smooth and creamy. Adjust seasoning to taste.
- Pour 1/3 of the dressing over the salad and toss to combine, adding more dressing as needed.
- Roughly chop the roasted almonds. Top salad with almonds and sunflower seeds.
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Taking metabolic health to heart
Taking metabolic health to heart
Understanding and improving your metabolism
Can you be gifted an efficient one at birth? Or be cursed with a slow metabolism that, like a rusty engine block, churns out more smoke than speed? Or can you craft one to your liking with proper fuel and maintenance?
The answer is as complex as the metabolism itself.
Born this way
Your metabolism is basically what’s keeping you alive. It’s breaking down food; it’s giving you energy; it’s keeping all of your systems running. Your cells are then using that as fuel and pumping out energy that your body uses. So, it’s all of the systems working together to allow you to live. The source of fuel is vital, but not everyone is born with access to the same class of vessel.
People are born with certain genetics that determine their basal metabolic rate, but there are other factors like disorders of the thyroid gland that affect individual metabolisms.
If your thyroid gland makes more hormones, your heart rate will speed up and your metabolism speeds up. Hypothyroidism is an autoimmune disease, but this time the antibodies actually destroy the thyroid gland, and you get the opposite: you get weight gain, you feel sluggish, and the metabolism is slow.
Fuel to burn long and strong
Maintaining a healthy gut begins with reaching for healthy food source. Try a daily diet of whole foods like the Mediterranean diet and DASH (dietary approaches to stop hypertension), which recommend lean meats; poultry and fish; and proper amounts of fruits, vegetables, and sources of healthy oils and plant proteins.
Exercise (but have fun doing it!)
Using your energy through exercise is vital to keeping your metabolism in good working order. People who exercise raise their metabolic rate, so if you keep in shape, your basal metabolic rate will be higher.
What is most important about exercise is wanting to exercise. A recent study reported in Frontiers in Psychology drew a direct link between how much people enjoyed their exercise and how likely they were to continue exercising. So choose something you enjoy—be it walking, playing tennis, or weight lifting—and be consistent.
Just breathe—and sleep
Finally, proper rest is absolutely vital. Our bodies do important work overnight so that we wake up the next morning ready to go again. Good sleep benefits weight management. But if you’re stressed, this can make it harder to sleep well, which in turn can make it harder to lose weight; stress elevates cortisol levels that can lead to weight gain, thus impacting our metabolic and cardiovascular health.
For people who may have trouble gearing down after their day—for instance those of us who may have a hollow leg but a hassled brain—try meditation, even if it’s just three minutes per day.
by Kenny Bodanis
Article Courtesy of Alive Magazine
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The heart-gut connection
The heart-gut connection
How a healthy gut improves your heart (and vice versa)
Most cases of premature cardiovascular disease are preventable. A growing body of research points to an oft-overlooked factor that can help you avoid heart disease and improve your overall wellness: the heart-and-gut connection.
Your gut microbiome influences your heart health
Researchers have found that most adults have poor gut health, with the majority of people experiencing regular symptoms, including bloating, cramping, and abdominal discomfort, that indicate an opportunity for gut-health improvement.
Research shows that a healthy gut may have the following effects:
● improved cholesterol numbers
● better blood pressure support
● better fat metabolization
● healthier heart contractions and regular heartbeat maintenanceThis link between a healthy gut and a healthy heart is likely due to the chemical compounds produced by the good bacteria in your digestive system, as well as how a healthy gut is better equipped to help process and break down the foods you eat. And many of the things that affect gut health have also been linked to heart health.
Take smoking as a prime example. Smoking is one of the biggest risk factors for heart disease, and smokers also have higher numbers of “bad” bacteria in their guts compared to those who don’t smoke (on par with those who have IBD).
Improve your lifestyle and improve the heart-gut connection
Your gut health has a direct correlation with heart health, and the things that are good for improving your cardiovascular wellness are also associated with enhanced gut health. Both aspects of your health are influenced by the same lifestyle factors, allowing you to tackle these two major health concerns in a significant and practical way.
Eat more fibre
Foods rich in fibre, including fruits, veggies, and whole grains, promote gut health, reducing harmful compounds linked to heart disease.
Fibre doesn’t just improve gut health, but it’s also directly linked with improved cardiovascular health. A study following participants on a high-fibre diet over six months reported a 15 percent reduction in systolic blood pressure, 28 percent lower blood sugar levels, and 23 percent reduced triglyceride levels.
• Eat less processed foods, which throw off the gut microbiome, leading to increased inflammation, and are also linked to a significant increase in heart disease.
• Eat more fermented foods like yogurt and sauerkraut, which help populate your gut with beneficial bacteria while improving cholesterol levels and other heart disease risk factors.
• Exercise regularly to significantly reduce heart disease risk and improve the diversity and abundance of beneficial bacteria in your gut.
• Increase your hydration to support healthy digestion and maintain the balance of bacterial and immunological functioning in the gut.
• Regularly wash your hands, which minimizes the risk of introducing bad bacteria into your gut.by Joshua Duvauchelle
Article Courtesy of Alive Magazine
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Cottage Cheese Cheesecake
Cottage Cheese Cheesecake
This take on a creamy, crustless cheesecake satisfies your chocolate cravings without derailing your health goals. Cottage cheese has been having a moment lately, and for great reason. Its mild flavour lends itself to so many culinary preparations, and the protein found in cottage cheese has been shown to help build muscle.
Ingredients
Method
- Preheat oven to 350 F°. Line 6 inch round cake pan or springform pan with parchment paper. It’s easiest to cut a large square of parchment paper, scrunch it up tightly, smooth out again, place over cake pan, and press down; smooth into corners as best you can. No need to trim any overhanging paper from pan; this will assist in removing the cake from the pan once cooked and cooled. Set prepared cake pan aside.
- To bowl of food processor, add cottage cheese, maple syrup, vanilla extract, cocoa powder, cornstarch, and eggs. Blend until smooth, stopping to scrape down sides of bowl, as needed, with rubber spatula. Pour mixture into prepared pan.
- Bake cheesecake in preheated oven until sides of cheesecake are set, top of cake is puffed, and centre has a slight wobble, about 30 to 35 minutes. Remove from oven to a wire rack and allow cheesecake to set in the pan for 20 minutes. The top of the cheesecake will deflate a little. Remove from pan with the aid of any overhanging parchment paper and place on serving plate, leaving parchment paper on cheesecake. Refrigerate cheesecake at least 2 hours and up to overnight.
- When ready to serve, garnish with red berries and a drizzle of chocolate, if desired. Slice and serve.
by Lawren Moneta
Recipe Courtesy of Alive Magazine
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Red Velvet Fudge
Red Velvet Fudge
This little indulgence is the perfect high-protein treat to share with someone special. Packed with protein and fibre, gluten free, and naturally coloured, this sweet treat may become your favourite all year long. This fudge also freezes wonderfully for times when the urge for a little something sweet hits.
Ingredients
Method
- Preheat oven to 400 F°.
- With fork, pierce each beet several times. Wrap each in parchment paper, making sure to fold over the edges to seal each beet. Place parchment-wrapped beets on rimmed baking tray or in small baking dish. Roast beets in preheated oven until easily pierced with a fork, about 50 to 60 minutes. Set aside until cool enough to handle, about 30 minutes. Carefully unwrap and, with spoon, scrape off and discard beet skins (they should come off very easily). Roughly chop skinned beets and place in food processor or blender; purée, scraping down sides of container with rubber spatula as needed, until very smooth.
- Transfer beet purée to bowl of stand mixer fitted with paddle attachment or a mixing bowl, if using an electric hand mixer. Add almond butter, almond milk, vanilla extract, protein powder, oat flour, and salt. Mix on low speed until everything is very well combined. Mixture should resemble thick cookie dough. Line 8 inch square baking pan with parchment paper. Firmly press mixture in one layer into prepared baking pan. Refrigerate fudge for at least 4 hours and up to overnight.
- Line a baking tray with parchment paper and place a wire cooling rack on top of parchment paper.
- Lift fudge out of pan with help of parchment paper and cut into 1 1/2 inch squares. Place squares of fudge on wire rack before drizzling with melted chocolate. Place baking tray with fudge in refrigerator for 10 minutes. Transfer red velvet fudge to a serving plate and enjoy.
- Any extra fudge may be stored in an airtight container in refrigerator for up to 1 week or freezer for up to 2 months. Let thaw slightly before enjoying.
by Lawren Moneta
Recipe Courtesy of Alive Magazine
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Mocha Orange Tiramisu
Mocha Orange Tiramisu
Indulge your loved ones this Valentine’s Day with a delightful plant-based twist on a beloved classic. This innovative recipe swaps the traditional dairy cream filling for a tofu-based one and uses rye crispbread instead of the traditional cookies. Rye crackers have been shown to help benefit heart and digestive health and are a great low-sugar alternative in this tiramisu preparation.
Ingredients
Method
- In medium heatproof bowl, whisk together hot coffee and dark chocolate until chocolate is melted. Set aside to cool at room temperature.
- Meanwhile, make creamy tofu filling. To blender, add tofu, sugar, cocoa powder, vinegar, vanilla, and orange zest. Blend until smooth and creamy with no more tofu chunks, stopping to scrape down sides of blender container as needed. Add coconut cream to blender and mix until just combined, about 1 minute. Take care: if mixture is blended too long it may split. If this happens, simply continue blending; the mixture will warm up and emulsify again. This process could take up to 5 minutes.
- To assemble, set an 8 inch square baking dish in front of you. Have cooled mocha mixture, crispbread or cookies, and tofu filling all close at hand. Dip crispbread in coffee mixture for 6 to 10 seconds, then quickly transfer to bottom of baking dish. Repeat until you have an even layer of dipped crispbread covering bottom of dish. Pour half of tofu filling over soaked crispbread and smooth out into an even layer completely covering crispbread. Dip more crispbread into mocha mixture and lay another layer of dipped crispbread on top of filling layer, covering completely. Pour remaining tofu filling overtop and smooth out into an even layer, again covering crispbread completely. Cover baking dish with lid or beeswax wrap and chill in refrigerator at least 4 hours or overnight.
- Just before serving, dust top of tiramisu with some cocoa powder and additional finely grated orange zest. For some textural contrast, a sprinkling of cocoa nibs would be lovely here, but is optional. Spoon into bowls and serve. Any leftovers will keep, covered, in refrigerator for up to 3 days.
by Lawren Moneta
Recipe Courtesy of Alive Magazine
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Climb beyond your limits
Climb beyond your limits
How to adopt healthy habits, one step at a time
Habit stacking for health and fitness
Habit stacking is the process of slowly pairing an established habit with a new one to create transformation over time. For example, if you’re already going for daily walks, why not try adding a five minute guided mediation while doing so?
A big part of what habit stacking refers to is having discipline. That can manifest in a lot of ways, but whatever a person is doing, having discipline is what ensures it gets done.The power of a focused mindset
Habit stacking requires a lot of work to build, hone, and adhere to routines, but it’s important to recognize that we’re also human. There are days we don’t feel like doing it. In these times, try slogans that motivate you. If you’re looking for an excuse to skip the gym, you might use, “I’m a person who goes to the gym when I don’t feel like going to the gym.” But it’s also important to listen to your body’s needs.
For anyone who wants to make changes this year but feels overwhelmed or fears failing, try embracing the process. Transforming your life in 2026, whether that means adopting a plant-based diet to improve your heart health or focusing your workouts on improving your metabolic fitness, happens one step at a time.Habit stacking for all levels
Ready to get stacking? Whether you’re a newbie or a habit-changing pro, this guide will help you make positive changes more easily.
Level Formula Example beginner After/before [current habit], I will [new habit]. After I make tea in the morning, I will journal for 5 minutes. intermediate After/before [current habit], I will [new habit 1]. After [new habit 1], I will [new habit 2]. Before I close my laptop for lunch, I will spend five minutes listening to a guided meditation. After I finish my lunch, I will take a 15-minute walk before I return to work. advanced After/before [current habit], I will [new habit 1]. After [new habit 1], I will [new habit 2]. After [new habit 2], I will [new habit 3].Repeat another chain of habits in a different part of the day. After I take my vitamins in the morning, I will put on my workout clothes. After I get dressed, I’ll go for a 20-minute run. After my run, I’ll drink a glass of water.After I eat dinner, I will wash my dirty dishes. After the dishes are clean, I will wipe down the kitchen. After the kitchen is clean, I will do 15 minutes of yin yoga. by Karli Petrovic
Article Courtesy of Alive Magazine
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Food waste and packaging sustainability
Food waste and packaging sustainability
Global waste reduction targets
With the United Nations’ Sustainable Development Goals including a 50 percent per capita reduction in global food waste by 2030, the pressure is on to find ways to extend shelf life and make better use of our food.
Enter packaging. Shrink wrap on an English cucumber protects these thin-skinned staples from bruising, drying out, or being exposed to too much moisture and rotting. Polylactic acid (PLA), used to make compostable plastic clamshells, improves blueberry shelf life.
But are we trading one problem for another when we opt for produce packaged in plastic to keep it fresher longer?
When biodegradable or compostable doesn’t help
Many of the existing biodegradable or compostable plastics used for packaging end up in landfills because they only break down in specific conditions and often not fast enough for most commercial compost facilities, where turnaround time is one to three months.
Packaging with a label on them are automatically diverted to landfill because the labels are made of different material that would contaminate recycled plastic.
Calling all YIMBYs (yes, in my backyard-types)
The backyard compost heap is where yard waste, food scraps, and some compostable packaging breaks down into humus, a dark, granular substance that can be added to soil to condition it—and grow more food right outside your door.
One of backyard composting’s greatest benefits is that it’s done at the source, making it more cost-effective than municipal options. Unlike municipal green bins, however, backyard composters are no place for meat, bones, or animal fats. Putting those items in the backyard composter can attract pests. It can also harbour pathogens, such as E. coli, if the pile is not hot enough to kill them off.
Local versus organic versus natural
It’s enough to make one’s brow furrow. Should you choose food produced locally or go organic? Does it have to be one or the other? And what the heck does “natural” mean?
CSAs = local, organic, and natural
Community-supported agriculture (CSA) models consist of consumers who buy a share of a growing season upfront and are paid in dividends of fresh produce as it’s harvested.
Local = environmentally friendlier
Local conventional produce also has its benefits, aside from travelling a shorter distance to get to your table. It often comes with less plastic packaging. Think berries sold in paperboard pints that can be torn up and thrown in the backyard composter or tossed in municipal green bins.
And “natural” = …
As for natural food, the US Food and Drug Administration defines it as free of added colour, artificial flavours, or synthetic ingredients. Unlike organic, however, it’s not an entirely regulated term, which can naturally lead to consumer confusion.
by Tiffany Mayer
Article Courtesy of Alive Magazine
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Bug Love
Bug Love
Biome to the rescue
These days, we’re learning that a healthy gut microbiome, one that is richer in helpful bacteria and lower in unamiable ones, is a harbinger of good health: research has shown that it improves digestive, heart, and brain health. When it comes to what we eat, the microbiome lends an assist in digesting, processing, and excreting for better overall nutritional status. In other words, consider the microbiome as an important component of detoxifying our bodies for lasting health.
Here are some ways that the most beneficial microbes that reside in our intestines can be best supported.
Go plant crazy
As part of the American Gut Project, University of California San Diego School of Medicine researchers discovered that people who ate more than 30 different types of plant-based foods per week had a greater diversity of beneficial gut microbiota than those who ate 10 or fewer types of plant foods.
Work up a sweat
A recent study review in Medicine and Science in Sports and Exercise found enough evidence to suggest that regular bouts of exercise are associated with a positive shift in gut microbial composition (higher levels of bugs that produce the beneficial compound butyrate).
Go easy on meat
Some research suggests that a meat-heavy diet, especially at the expense of plant-based foods, can shuffle around the types of microbes thriving in the gut to favour less beneficial types.
Shop for inulin
Inulin (a prebiotic) belongs to a class of carbohydrates called fructans, which are plant carbohydrates that, because of their unique structure, resist digestion in the upper gastrointestinal tract but are quantitatively fermented in the colon by the microorganisms that reside there. This helps the beneficial microbes flourish and produce postbiotics. You can source this prebiotic fibre from Jerusalem artichokes; chicory root; alliums, including onions, leeks, and garlic; asparagus; soybeans (which includes edamame); oats; and whole wheat.
Manage stress
It’s thought that periods of stress can reshape the human microbiome in a way that’s less favourable to health. Measures such as going for walks and practising meditation that help downgrade stress are important.
Try supplementation
A probiotic supplement can help optimize the microbiome, especially during periods of travel, illness, antibiotic use, or stress, when your microbiome can take a hit.
Don’t overdo the sweet stuff
Research published in the journal iScience found that people who consumed more foods and drinks with aspartame, sucralose, saccharin, and stevia leaf extract had less diverse beneficial colonies of gut bacteria and higher concentrations of harmful toxins in their intestines when compared to those study participants who didn’t use non-nutritive sweeteners.
Grab more shut-eye
It appears that both sleep fragmentation and short sleep duration are associated with gut dysbiosis, an imbalance in the different types of microscopic organisms living in your body. Make it a habit to practise good sleep hygiene, such as reducing bright light exposure before bedtime and keeping that phone far away from the bed.
By Matthew Kadey, MSc, RD
Article Courtesy of Alive Magazine
