Category: Health

  • Beating winter blues

    Beating winter blues

    Beating winter blues

    Strategies for getting out of our heads and thriving all winter long

    The beginning of a new year brings rejuvenation, goal creation, soul searching, and hope. New year, new you … right? Unfortunately, it’s not always that simple—the bleak winter months can make it hard to realize everything we set our minds to.

    About 15 percent of Canadians report having seasonal depression. Does winter get you down? It doesn’t have to; there are plenty of simple strategies to help mitigate the effects of the season’s gloom.

    What causes winter depression?

    Seasonal affective disorder (aptly referred to by the acronym SAD) is a yearly recurring form of depression that usually coincides with the onset of fall and ends around spring. The loss of natural light impacts our circadian rhythms; our bodies produce more melatonin and less serotonin, reducing our energy levels and overall feelings of happiness.

    What are the symptoms of SAD?

    Some symptoms of winter-onset SAD include the following:

    • oversleeping
    • craving more carbs; overeating
    • weight gain
    • irritability
    • trouble concentrating
    • feelings of hopelessness and guilt
    • loss of interest in social activities
    • negative thoughts

    Who is most vulnerable?

    Women and girls are disproportionately more affected by SAD than men and boys, likely due to hormonal differences and different social expectations. Onset of SAD often occurs in early adulthood.

    How do we get out of our heads?

    Exercise

    Physical activity releases mood-boosting chemicals and, although it may be harder to feel motivated to get active, it’s perhaps even more crucial this time of year when the body is deprived of happiness chemicals dopamine and serotonin.

    Socialize

    Socializing is another key factor. Connecting with others can greatly reduce feelings of isolation and stress and help us feel supported and loved.

    Meditate

    Meditation has been shown to diminish symptoms of depression and anxiety by shifting the brain away from negative thoughts, calming the mind, and changing how the brain responds to triggering situations.

    Get more light

    Light therapy uses a flatscreen device called a light box that emits a strong fluorescent light to mimic the effects of sunlight and, over time, restore natural circadian rhythms. Usually administered for 30 to 60 minutes every morning, most notice results within three to five days.

    How do we affect SAD through diet?

    Eat healthy whole foods

    It’s important to maintain a balanced diet of high-quality foods, like fruits, vegetables, and whole grains, that nourish us with vitamins, minerals, and antioxidants,

    Supplement

    Because there’s less sunlight in the winter, we get less vitamin D, a nutrient that plays a key role in the development of the happiness chemicals in our brains.

    Probiotic supplements encourage the production of healthy bacteria in our gut, which produce serotonin that is then transmitted from the gastrointestinal tract to the central nervous system.

    By Emilie Richardson-Dupuis

    Article Courtesy of Alive Magazine

  • Kin from another kingdom

    Kin from another kingdom

    Kin from another kingdom

    A fresh relationship with houseplants

    Choosing houseplants tends to be more akin to shopping for a couch than adopting a pet―we see ferns and philodendrons as ornaments more than as companions. Yet a potted plant has much more in common with a dog than a lamp. Not only is it alive and in need of tending, but, as is becoming increasingly clear, the entire plant kingdom is more profoundly interactive than we’ve previously realized.

    They’ve got smarts

    A growing body of science is ascribing intelligence to plants. Some go so far as to call it consciousness. What appears to us to be motionless air and soil is actually boisterously alive with impulses, chemical signals, and vibrations being sent and received as plants communicate with fungi, insects, and one another.

    They might be busy discerning which insect is nibbling their leaves so they can chemically summon the precise predator needed, giving their kin photosynthesizing space by adjusting their own leaf arrangement, or counting daylight hours so they know when to germinate. Suffice it to say, plants are not just sitting mutely, looking pretty, and passively serving as animal food.

    Breathing partners

    The members of the plant kingdom we’ve brought home to live with us have a lot more to offer than mere décor. Certainly, houseplants improve our indoor air by exchanging carbon dioxide for oxygen. But they’re also capable of filtering pollutants like volatile organic compounds (VOCs) emitted by common building materials and furnishings. It takes more than a plant or two to reap these benefits, though, so be generous with that greenery!

    Keep ’em within view

    Studies show the simple sight of plants in our vicinity is sufficient to boost our mood, productivity, and even hospital recovery. Given that we spend roughly 90 percent of our time indoors, our foliar friends in pots become critical health allies.

    And within reach

    When we pluck plants out of their natural context―their native ecological web―they can no longer sustain themselves without our help (trimming dead leaves, watering regularly, adding soil nutrients, finding them the right spot in the window, etc.).

    Not only do these little interactions uphold our end of the domestic bargain, but small routine chores actually boost our own well-being. And plant care, specifically, has its benefits. For example, taking 15 minutes to repot an indoor plant is enough to measurably reduce stress and blood pressure.

    Housemates

    The field of plant science has only scratched the surface of how complex and animated the lives of plants are behind their slow and quiet facade. Even the idea that individuals within a species might have distinct personalities is being seriously explored. It’s not such a stretch, then, to see our ivy and aloe vera as true housemates.

    By Jackie Skrypnek

    Article Courtesy of Alive Magazine

  • Holistic happiness

    Holistic happiness

    Holistic happiness

    What makes us feel happy?

    Is there anything more highly desired, yet elusive, than happiness? Some describe it as a fleeting emotion along life’s journey, others as the ultimate destination. Some think about it in terms of genetic inheritance, others as the culmination of practices.

    How do you hold happy?

    Dr. Caroline Meyer, ND, experiences happiness by catching the small moments, pointing out that when we “rely on big moments, we miss the sustenance of daily pleasures.”

    For Josh Gitalis, clinical nutritionist and functional medicine practitioner, happiness is about attuned decision-making and feeling aligned with his purpose.

    For Chantée Dardaine, registered psychotherapist, happiness is an embodied feeling when engaged in doing something “soul-warming.”

    The “how” of happiness

    What is it that we’re experiencing when we say, “I’m happy”? Turns out, it’s physical, emotional, and intentional.

    Physically, Gitalis explains, the emotion we describe as happiness is the intersection of multiple factors: “Neurotransmitters that regulate mood, like dopamine, serotonin, and endorphins, are released in brain regions associated with happiness. Hormones such as oxytocin are influenced by hugging, bonding, and social interactions.”

    “The capacity for happiness relies on the health of our nervous system,” says Meyer.

    To counteract the less-than-happy autopilot many of us find ourselves in, leading to missing out on simple, happy moments, Dardaine brings “an intention of happiness.”

    It’s all about appreciation

    “Gratitude encourages us to look for pleasurable moments in daily life,” Meyer says. “Recalling with gratitude a few happy moments in each day has been a transformative practice,” she adds, “and mindfulness makes this possible.”

    It’s closer than you think

    “Growing up, happiness was related to goals,” says Dardaine. “I would frequently say ‘I’ll be happy when …’ which, looking back, made me feel that happiness was only waiting for me at the outcome. As it turns out, happiness is right in front of us.”

    Measuring happy

    Dardaine actively practises happiness by “scheduling moments of goodness,” such as afternoon tea or evening popcorn, while Graham intentionally cultivates things that evoke contentment or joy, such as time with friends or moving in nature.

    “Beyond purely pleasurable activities,” says Meyer, “I make sure to do a few mildly challenging habits every day.” At the end of each day, she experiences the “positive feeling of small accomplishments.”

    Highlighting happiness

    “Times of unhappiness can lead us to a deeper understanding of our needs, like what smells, sights, items, music, or people can support us coming into a state of happiness,” says Dardaine.

    Finally, Meyer suggests: “Place a hand on your heart during a happy experience and silently repeat, ‘Remember this moment.’ Happiness can become a sacred practice.”

    By Deena Kara Shaffer, PhD

    Article Courtesy of Alive Magazine

  • Sustainable you

    Sustainable you

    Sustainable you

    A gift to yourself

    The holiday season can elicit lots of notions about what you should be doing, and giving. There are even cautionary tales of how not to be—think Ebenezer Scrooge or the Grinch! In the face of these external pressures, it can be helpful to focus on your own preferences and expectations. Reflect on what you bring to the party yourself. Perhaps your presence, clarity, and joy can be a gift to others, and yourself!

    A unique gift

    Physical gifts are a familiar part of the holiday season. Another approach is the gift of an experience or service. You can take this a step further by considering what you need or want. Is there a way to fill up your own cup, to show yourself the same care you show others? This can support your sustainability. Friends, family, and colleagues will probably notice and benefit from your deeper presence.

    Reflections

    Begin by taking some focused breaths and observing your current experience, such as:

    • degree of present-focus (versus past or future focused)
    • mood
    • thought patterns
    • degree of embodiment (the sense of being in your physical body)
    • physical health
    • attitude toward the holiday season

    Now ’s the time to ask: “How am I right now? Is this how I want to be? And is it sustainable?”

    Inventory

    Now that you’ve checked in with yourself, it’s time to focus on what you might adjust to optimize your sense of well-being. Here are some areas to explore:

    • Brainstorm your idea of a perfect holiday season and see how much of this might be possible.
    • Evaluate your priorities―are some things getting too much attention? Are other things getting missed?
    • Explore back-up plans for situations that may be difficult, like handling awkward family members or struggling to carve out time to recharge.

    Boundaries

    Identifying your preferences is a great start. Frequently, it’s related to boundary quandaries. Effective boundaries include the following:

    • Identify, to yourself and to others, what you want and don’t want.
    • Explore implications, alternatives, and possible alignment if another person is involved.
    • Aim to support your own boundary while respecting others.

    Impact

    Think about the people and organizations you come into contact with during the holiday season and consider how you want to show up. The more present and balanced you are, the more positive the experience likely is for others.

    But, have some space for yourself and others to show up in less than your best―we all succumb to stress, physical illness, and distractions at times. Then our inner Grinch pops out! Just notice and then recalibrate. It’s possible to start over, beginning by taking a few conscious breaths.

    Now that you’re aiming for a sustainable you, focus on some simple doable steps, and repeat. Celebrate your unique presence in the world, just as you celebrate those around you. Remember that both Scrooge and the Grinch turned out to be very lovable. They just needed to dig deeper and focus on what matters!

    By Carole Ames

    Article Courtesy of Alive Magazine

  • The silent health saboteur

    The silent health saboteur

    The silent health saboteur

    Stress, deconstructed

    The mere mention of stress is enough to cause our muscles to tighten, breath to quicken, and heart rate to soar. We’ve all experienced stress—whether in our work, relationships, health, legal matters, or some other aspect of life. While it’s inseparable from living, it takes a toll on our health when it intensifies or becomes chronic.

    What is stress?

    Stress is the body’s natural reaction to changes or challenges, which includes many different physical, emotional, and behavioural responses. While it is a normal bodily function and an inevitable part of daily life, chronic stress and its effects can be destructive if they’re not managed.

    Impacts of stress on the body

    Chronic or severe stress can have a serious impact on a number of different parts of the body, including the brain, gut, heart, skin, and joints.

    Stress on the brain

    Stress triggers the release of the body’s primary stress hormone, cortisol. Research has established that, over time, elevated cortisol levels can lead to shrinkage of the hippocampus, a part of the brain involved in memory and learning.

    Not only does stress have long-term impacts, including increasing the risk of dementia, but it also affects us in the short-term. Because stress has been linked to impaired functioning of both the hippocampus and prefrontal cortex of the brain, it can exacerbate depression.

    Digesting stress

    Research has shown that the quantity and nature of beneficial bacteria found in the gut can affect the brain. In medical circles, the gut is sometimes referred to as the “second brain” because the health of the two organs are linked, a connection often called the gut-brain axis.

    That link between the digestive system and the nervous system can be directly impacted by stress. We know stress can be a causal factor of gut issues like heartburn, abdominal cramps, or loose stools; but stress, anxiety, or depression can also be the result of gut issues.

    A heavy heart

    Perhaps the least surprising effect of stress is its detrimental impact on the cardiovascular system. Studies demonstrate that high levels of cortisol can increase blood cholesterol, triglycerides, blood sugar, and blood pressure—some of the risk factors for heart disease.

    Stress-skin connection

    Stress can exacerbate skin conditions, including acne, eczema, and psoriasis, and it can also disrupt the epidermal barrier that moistens and protects the skin from harmful microbes.

    Stress effects on joint health

    Chronic stress can also aggravate inflammation in the body, exacerbating joint conditions such as rheumatoid arthritis. Stress-activated inflammation can even lead to increased pain sensitivity, creating a vicious cycle of stress, inflammation, and pain.

    Decompress and de- stress

    Before you become stressed at the mere discussion of stress, remember to break the cortisol cycle by slowing down, stretching, and reflecting. There are many great natural remedies as well as prevention and management strategies that can help; but, first, you just have to breathe.

    By Michelle Schoffro Cook, PhD, DNM

    Article Courtesy of Alive Magazine

  • Do You Really Need to Walk 10,000 Steps Per Day?

    Do You Really Need to Walk 10,000 Steps Per Day?

    Do You Really Need to Walk 10,000 Steps Per Day?

    New research shows that every step counts

    The health benefits of walking are well known—as is the adage that you must walk 10,000 steps every day to achieve them. We wanted to find out how many steps you actually have to take in order to reap the rewards of walking. The answer? Far fewer than you might think.

    Where did the 10,000-steps goal come from?

    In 1965, a Japanese company called Yamasa Clock released the Manpo-kei, a pedometer with a name that translates to “10,000 steps meter” in English. Although the name was merely intended to be used as a marketing tool, the concept of 10,000 steps is still synonymous with good health more than 50 years later.

    What are the primary benefits of walking?

    Walking is a form of cardiovascular exercise, which means it strengthens your heart, improves blood circulation, and increases your heart rate. Regular walking has been linked to a reduced risk of many health issues, including diabetes, hypertension, heart disease, and obesity.

    Research has also shown that a regular walking routine can improve mental health. Walking can even reduce joint pain, help maintain healthy immune function, and improve bone density (in conjunction with resistance and flexibility exercises).

    Does a smaller step count still offer benefits?

    You might be surprised to learn that the number of steps needed to glean the rewards of walking is significantly smaller than 10,000 steps. In fact, researchers behind a 2023 study conclude that the number of steps needed to reduce the mortality risk of any disease is only 3,867 steps. Only 2,337 steps per day are needed to reduce the risk of dying from cardiovascular disease.

    How to make your walks count

    Feeling inspired to step up your daily step count? Whether you want to hit 4,000 or 10,000 steps (or somewhere in between), there are endless ways to elevate your walking routine.

    Use a pedometer to make your steps count

    Step counters or pedometers are simple yet effective tools that can be used to help reach your fitness goals. If you’re in the beginning stages of your walking journey, take the first week to establish your baseline step count. From there, you can gradually begin to increase the amount.

    Add more steps as you adjust

    The key to building a stronger walking practice by adding more steps? Consistency. Try adding 300 to 500 steps per day, eventually moving up to 2,000 extra steps per day. With each passing week, aim to add more steps until you eventually reach 10,000 (or whatever number you want to achieve).

    Keep up the pace (any pace!)

    Whether you prefer a leisurely stroll or a power walk around the neighborhood, the health benefits of walking can be felt at any pace. For optimal protection against hypertension, high cholesterol, and diabetes, work on increasing your walking pace to a moderate-intensity level.

    By Ashley Linkletter

    Article Courtesy of Alive Magazine

  • Why gratitude matters

    Why gratitude matters

    Why gratitude matters

    Improving your quality of life

    What is gratitude, and does it really matter?

    What is gratitude?

    Meaningful gratitude, the kind that can actually enhance our quality of life, is more than saying please and thank you. It’s more than a rote recitation of things we should appreciate. And it’s more than routinely entering something in a gratitude diary.

    Of course, all of these things are aspects of gratitude. However, if we genuinely want to understand and get the most from practising gratitude, we need to appreciate its nuances, depth, and impact.

    Gratitude, in this light, is part of a positive attitude where we’re intentionally and consciously present to our lives. In this state we may notice, for example, how our bodies function, what nature is capable of, how the sun warms our skin, the miracle of birth, and the inevitability of death.

    Gratitude is not blind optimism. It’s the choice to be pragmatic, noticing the ups and downs, and striking a balance that favours possibilities rather than limitations.

    Why does gratitude matter?

    Diana Brecher, EdD, a clinical psychologist at Toronto Metropolitan University, works in the area of positive psychology. She trains students, faculty, and staff in resilience―and gratitude is a key component.

    Does gratitude practice have a scientific basis?

    Brecher says that gratitude can support resilience and an increased sense of well-being. She notes that well-accepted research as far back as 2005 has shown the effect and lasting impact of interventions aimed at increasing individual happiness.

    In the 2005 study, five exercises to promote happiness (two specifically focused on gratitude) were administered over the course of a week. Impact was assessed immediately post test, at one week, one month, and six months. The exercise with the greatest impact of all five at the six-month post-test mark was focused on gratitude.

    Gratitude practices

    Some easy and effective gratitude practices include the following:

    Write a gratitude letter

    • Think of someone who had a positive influence in your life.
    • Consider the deeper impact of this influence and what this says about who they are and how they’re living their lives.
    • Write these thoughts down and share directly with the person if possible; if not, share with someone connected who can understand.

    Savour awe

    • Notice when you experience awe and learn to seek these experiences out. This may be anything from soulful music to old-growth forests or a meteor shower.
    • Take in this experience with all of your senses so that you can remember it, recall it, and share it.
    • Intentionally share an experience of awe, including all of the sensory information as well as how you felt.

    Now, take a leap of faith and try something. It’s up to you to decide where you will focus. And it begins with an action.

    By Carole Ames

    Article Courtesy of Alive Magazine

  • Cultivating sustainability

    Cultivating sustainability

    Cultivating sustainability

    A look into the future of farming

    The work Elijah Goerzen does as a farmer conjures times past. His Deep Roots Farm, set in Maple Ridge, BC, is small by modern Canadian farming standards. The eight-acre parcel near Vancouver is worked by hand rather than machine, resulting in healthy, nutrient-rich soil that’s fertile ground for vegetables to grow and for beneficial organisms, such as earthworms, to thrive.

    Goerzen doesn’t spray his heritage lettuce, microgreens, and vegetable crops with toxic pesticides or infuse them with chemical fertilizers either. Instead, he chooses to nurture biodiversity by planting flowers between his kale to attract hungry ladybugs that keep any aphid infestations in check or to serve as beacons to pepper-propagating pollinators.

    The future of farming?

    Really, though, the regenerative agriculture methods he uses to tease crops from his soil every growing season are considered by some to be the future of farming.

    It works out well for the planet, too. Unlike conventional agriculture, regenerative farming is rooted in harnessing the power of natural processes to produce food rather than dominating them with human-made inputs and interventions.

    The sky’s the limit

    Vision Greens, a vertical farm in Welland, Ontario, is proving him right. Set in a southern Ontario rust belt city abutting Niagara’s shrinking tender fruit belt, Vision Greens is putting stock in growing up rather than out to help meet a demand for food that the UN projects will increase by 60 percent by 2050.

    It’s disrupting the imported lettuce market with its controlled environment agriculture that marries continuous food production with sustainability.

    Vision Greens’ headquarters in an industrial park is filled with towers of hydroponic trays loaded with organic seeds grown by a computer-controlled system that regulates LED lighting, organic nutrients, reverse osmosis water filtration, air flow, and carbon dioxide levels to meet crop needs. The result: perfect, nutrient-dense lettuce harvested every 26 days, winter, spring, summer, or fall.

    Those crops are perfect because they aren’t exposed to insects, disease, or weather fluctuations, eliminating the need to spray.

    Harvests are delivered to a warehouse, often on the day they’re picked, 76 km away. Meanwhile, most conventional and organic romaine sold here must travel more than 4,300 km from California’s Salinas Valley, where growing and shipping conditions vary and make produce vulnerable to dangerous bacterial contamination.

    The very nature of their production and transport methods means Vision Greens lettuce will never have to be pulled off store shelves in the name of safety. And with plans to build one-acre vertical farms elsewhere in Canada that have 60 times the growing density and 135 times greater crop yield than field lettuce, the company is poised to play as significant a role in building secure local food systems as Deep Roots Farm.

    By Tiffany Mayer

    Article Courtesy of Alive Magazine

  • Can’t stomach it?

    Can’t stomach it?

    Can’t stomach it?

    How to manage food allergy, intolerance, and sensitivity

    The prevalence of food allergy and intolerance is on the rise in urbanized countries, now affecting one in five people.

    Health care practitioners often misuse the terms food allergy, intolerance, and sensitivity in conversation. Knowing what type of food reaction you’re experiencing is key for making appropriate dietary choices that address the underlying problem.

    What’s in a name?

    Food allergy

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

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

    Food intolerance

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

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

    Food sensitivity

    A food sensitivity is an adverse reaction to food that is not related to food allergy, food intolerance, or celiac disease.

    Food sensitivities can cause digestive issues in addition to widespread symptoms such as chronic joint pain, fatigue, rash, and brain fog.

    In contrast to fast-acting food allergy, food sensitivity reactions may be delayed hours to days after eating the problematic food. To complicate matters further, reactions may not occur every time you eat the food.

    Diagnosis and management

    Begin by asking your family doctor for a referral to an allergist. Food allergy is best managed with complete avoidance and emergency medication.

    If your allergy testing comes back normal, then you might want to consider intolerance or sensitivity as the cause of your symptoms. Harvard Health considers the elimination diet to be the gold standard for identifying problematic foods.

    Elimination diet how-to

    This diagnostic tool involves a brief elimination of common food culprits, followed by a food reintroduction phase.

    Elimination phase

    Foods that are commonly removed during the elimination phase include dairy, eggs, wheat, sugar, soy, potato, tomato, corn, strawberries, and nuts.

    The general guideline is to maintain a symptom-free state for two to four weeks before the reintroduction phase.

    Reintroduction phase

    Reintroduce a single food at a time and have a couple of servings per day for a few consecutive days. To test dairy, for instance, you could have cheese, yogurt, and milk on back-to-back days.

    Observe whether this food reintroduction triggers your symptoms. If it does, then it’s a problematic food that is best kept out of your regular diet. Wait until your symptoms clear before reintroducing the next food on your list.

    If the food doesn’t cause any symptoms, then you can keep eating that food and proceed to testing the next. Continue until you’ve reintroduced all the foods you’d eliminated.

    By Dr. Cassie Irwin

    Article Courtesy of Alive Magazine

  • The whole (food) picture

    The whole (food) picture

    The whole (food) picture

    Understanding the vital role macros and micros play in our everyday lives

    Fat, protein, and carbs—the big three macronutrients have all had their turn being vilified throughout diet culture (from problematic phrases such as “all fats are unhealthy” and “watch your carbs” to misguided rhetoric about protein being the only way to build muscle). Yet this powerful triad of nutrients, in tandem with essential vitamins and minerals, is what our body relies on to thrive.

    The ABCs of macros and micros

    So, what exactly are these all-important nutrients?

    Macros

    In simple terms, macronutrients refer to the nutrients our body relies on for energy, which we require in large amounts (hence the term macro) to make up our total caloric intake. The big three macros: protein, carbohydrates, and fat.

    Micros

    On the other hand, micronutrients are the nutrients our body requires in trace amounts. These come in the form of vitamins and minerals. And while they don’t affect our diet from a caloric standpoint, they’re still essential for our health and well-being—from B-complex vitamins’ role in energy production and digestion to iron’s impact on cognitive function and immune support.

    The big three players

    While protein, carbohydrates, and fat are widely known nutrients, there’s plenty of mixed messaging around them, such as the “correct” daily protein requirement and the “healthiest” form of carbs. Here, we dig into the fundamentals of each and explain why it’s the balance of all three macros that deserves our true attention.

    Protein

    This powerhouse nutrient is something of a workhorse. Made up of amino acids (the “building blocks” of protein), it helps build and repair our muscles, bones, skin, and other tissues. It also plays a role in hormone and enzyme production.

    Fat

    Despite a once-shaky reputation, fat (especially the heart-healthy unsaturated variety) is integral to a healthy, balanced diet. One of its main superpowers: helping the body absorb fat-soluble vitamins A, D, E, and K. Fat also protects our organs, aids in cell growth, promotes better cognitive function, and provides us with sustained energy.

    Carbohydrates

    Carbs are broken down into simple sugars (called monosaccharides) that enter the bloodstream and are used by all cells in the body for energy. When we’re consuming carbs in their whole food form (think fruits, vegetables, whole grains, and legumes), they also provide us with fibre and prebiotics, which are necessary for efficient digestion.

    A well-rounded diet

    While no nutrient alone holds the key to overall well-being, the secret is to consume a balance of macros and micros in their minimally processed form.

    Ultimately, our diets should be filled with foods that bring us joy—whether it’s a veggie-packed stir-fry or our favourite homemade dessert. That, as it turns out, is the closest thing to a winning recipe.

    By Brittany Devenyi

    Article Courtesy of Alive Magazine