Tag: Alive

  • 3 tips for winter wellness

    3 tips for winter wellness

    3 tips for winter wellness

    Stay healthful when the weather outside is frightful

    The winter blues and holiday stress. Pesky colds and seasonal flus. Eggnog and gingerbread overindulgence. As the weather changes, our health risks change, too. Here’s how to keep your health high when the outdoor temperatures drop.

    1. Lighten up your mental health on cold, dark days

    Approximately 18 percent of us experience mild or severe seasonal affective disorder (SAD). This form of depression is triggered by the lack of sunlight in the winter.

    But feeling a bit blue can also be compounded by other factors, according to psychologist Dr. Bruce L. Thiessen, such as loneliness during the holidays or financial stress when gift shopping. Thiessen recommends three proactive ways to lighten your mood.

    • Get into the sun

    “There’ll be occasional warmer, sunnier days in the forecast,” Thiessen says. “Make the most of each one, planning outdoor activities in advance.”

    • Brighten your home

    Light therapy boxes may help combat SAD. Thiessen also recommends finding ways to brighten your home, such as cheerful paint colors or holiday lights.

    • Jingle around the clock

    “Create a ‘sunshine playlist’ of cheerful songs,” suggests Thiessen. Music helps us cope with stress, depression, and anxiety.

    2. Unwrap better nutrition

    In the winter, studies show that people may eat fewer fresh fruits and veggies, overindulge in unhealthy foods, and crave carbohydrate-rich snacks and meals.

    It’s also known that our circadian rhythms affect hormones such as leptin that stimulate our appetite and hunger cravings, with sunlight (or lack thereof) having a big influence on these rhythms. These dietary changes and lack of sun can create nutritional deficiencies.

    Dr. Yelena Deshko, a naturopathic doctor, recommends focusing on the following supplements in the winter. Remember, always chat with your health care practitioner before taking a new supplement.

    • Vitamin C

    “Your body doesn’t store it and needs constant dietary top-ups,” says Deshko, noting that winter factors such as stress or a cold may increase the amount of vitamin C you need.

    • Vitamin D

    “The vitamin D you stockpiled during summer is often depleted by winter,” she warns. Talk to your health practitioner about your vitamin D levels, and visit your local natural health retailer to choose a supplement that’s right for your needs.

    • B-complex

    “The importance of B vitamins cannot be overstated—they’re involved in virtually all bodily processes and are essential for metabolism, energy, memory, and healthy skin, to name a few,” explains Deshko. “Adding a daily full-spectrum B-complex, specifically around the holidays, may help ensure optimal health.”

    3. String lights without high-strung stress

    The winter season can feel stressful for many reasons, whether it’s uncertainty about the new year, or the chaos of juggling holiday festivities and your family’s schedule. It can also trigger many emotions.

    “Try exercise,” suggests licensed clinical social worker Iris Waichler, MSW, LCSW. It’s one of the most effective—and most recommended—ways to manage stress because it releases feel-good hormones.

    By Joshua Duvauchelle

    Content Courtesy of Alive Magazine

  • 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

  • From the Garden to the Dinner Table

    From the Garden to the Dinner Table

    From the Garden to the Dinner Table

    Simple & spectacular summer recipes

    When it comes to cooking with sun-ripened garden crops, it’s best to keep it simple and let the flavor of your main ingredients shine. Garden-harvested foods are at their peak ripeness and will have more nutrients and flavor than store-bought fruits or vegetables that would have had to be picked early for market.

    Pea, Basil, and Feta Dip

    This dip can be whipped up in a flash and goes perfectly with any array of garden-fresh veggies available this time of year.

    Ingredients:

    8 oz (225 g) feta cheese

    1/4 cup (60 mL) plain Greek yogurt

    1/2 cup (125 mL) blanched fresh green peas, plus extra for garnish

    1/4 cup (60 mL) raw walnuts

    3/4 cup (180 mL) packed basil leaves and tender stems, plus extra for garnish

    1 garlic clove, peeled

    1 lemon

    2 Tbsp (30 mL) olive oil

    Salt, to taste

    Instructions:

    In food processor fitted with steel blade attachment, pulse together feta cheese and yogurt, scraping down bowl as needed, until smooth and creamy. Transfer to large plate, spreading over bottom of plate to cover. Set aside and wipe out food processor.

    To food processor, add peas, walnuts, basil, garlic, zest of half a lemon, juice of whole lemon, and olive oil. Blend, scraping down sides of bowl as needed, until textured but creamy and well combined. Taste and adjust seasoning with salt. Dollop basil mixture over whipped feta, running a knife lightly through mixture to marble the two dips together. Garnish with extra peas and basil leaves, if desired. Serve alongside crackers and vegetables for dipping.

    Serves 6

    Each serving contains: 215 calories; 14 g protein; 15 g total fat (7 g sat. fat); 7 g total carbohydrates (6 g sugars, 1 g fiber); 456 mg sodium

    Carrot, Raspberry, and Olive Tartine

    This lovely open-faced sandwich is at once earthy, bright, briny, and fruity.

    Ingredients:

    3/4 cup (180 mL) fresh raspberries, divided

    3 Tbsp (45 mL) olive oil

    1 large lemon

    1/3 lb (150 g) carrots, about 3 medium carrots

    1/2 cup (125 mL) coarsely chopped flat-leaf parsley leaves

    1/4 cup (60 mL) roughly chopped Castelvetrano olives

    1/3 cup (80 mL) ricotta cheese

    3 slices whole grain country loaf, toasted

    Instructions:

    In medium bowl, smash 1/4 cup (60 mL) raspberries with a fork. Add olive oil and zest and juice of lemon. Whisk until well combined and set aside.

    On large holes of box grater, grate carrots and add to dressing mixture. Gently fold in chopped parsley and olives.

    Divide ricotta cheese, spreading evenly over slices of bread. Generously heap on carrot mixture and top with fresh raspberries. Drizzle over any remaining vinaigrette left in bowl and serve.

    Serves 3

    Each serving contains: 332 calories; 7 g protein; 19 g total fat (4 g sat. fat); 33 g total carbohydrates (5 g sugars, 6 g fiber); 373 mg sodium

    Strawberry Carpaccio

    This simple dessert celebrates the glory that is the summer strawberry.

    Ingredients:

    3/4 lb (340 g) strawberries, washed and hulled, divided

    1/2 tsp (2 mL) orange blossom water

    1 to 2 tsp (5 to 10 mL) honey (optional)

    1/4 cup (60 mL) toasted pistachios, roughly chopped

    2 Tbsp (30 mL) mint leaves

    Edible flower petals, for garnish

    Instructions:

    In blender, add 1/4 lb (113 g) strawberries and orange blossom water. Blend until smooth. Taste and adjust sweetness with honey, if desired. Into small bowl, strain strawberry puree through fine-mesh sieve. Discard any pulp left in sieve and set aside.

    Cut remaining strawberries into thin slices, lengthwise. Arrange them over chilled serving plates in a single layer, slightly overlapping. Drizzle with a few spoonfuls of strawberry puree before garnishing with a scattering of pistachios, mint leaves, and edible flower petals.

    Serves 2

    Each serving contains: 108 calories; 3 g protein; 4 g total fat (0 g sat. fat); 19 g total carbohydrates (12 g sugars, 5 g fiber); 44 mg sodium

    Article courtesy of Alive Magazine

  • What makes people healthy?

    What makes people healthy?

    What makes people healthy?

    Exploring the social determinants of health

    Why are some people healthier than others? Yes, your genes play a big role. But there are other determinants of health that have nothing to do with your genetic makeup. Where you live, how you’re educated, and other societal influences are all important factors in our health. Find out more.

    Two hypothetical kids

    There are significant implications for advantage and disadvantage related to social determinants of health. Look at socioeconomic position, for example: a child born into a higher tax bracket is much more likely to be in a higher tax bracket when they’re older.

    Let’s take a look at the life course trajectories of two hypothetical kids. Joe is born into an affluent neighborhood, while John lives in subsidized housing with his six siblings in a single parent home.

    Joe’s parents are able to afford organic produce, put Joe into private school, and drive him to and from his various sporting activities throughout his childhood. As a result, Joe gets an excellent education that allows him to attend university, secure a job in a top tax bracket, and enjoy an active social life.

    John’s father works double shifts to make ends meet, but the only apartment he can afford has a black mold problem that has given John respiratory issues for years. John’s school is oversubscribed, and he’s falling behind because of sick days. To support the family, John takes a construction job and eventually drops out of high school. Years of manual labor and poor self-care have taken their toll on John, and he lives with chronic pain.

    You can imagine that two very different states of health and well-being are being experienced by Joe and John in later life. These differences may not necessarily be due to differences in the individuals, but in the broader social and economic circumstances in which they find themselves.

    What next?

    To address systemic issues such as the negative impact of social determinants of health, we must look to addressing modifiable aspects of lifestyle at the individual level and systemic inequities at the population level.

    Your DNA is not your destiny

    Although there are many social determinants of health that you can’t control, focus on the ones that you can control, such as diet, exercise, and social connections.

    • Pack yourself a healthy lunch.
    • Go for an evening walk with your partner.
    • Plan a family gathering.

    When you need nutritional help, chat with your health care practitioner. They may recommend certain supplements, such as the following:

    Nutritional helperBenefits
    vitamin Cimmune health, wound healing, bone health, antioxidant protection
    vitamin Dbone health maintenance, decreased risk of cancer mortality, mood stabilization
    vitamin B6red blood cell formation, brain processes and development, immune function, and steroid hormone activity
    vitamin B12brain support, red blood cell genesis support, energy booster
    magnesiummuscle repair, neuromuscular facilitation, blood sugar control
    zincsleep support, digestive support, reproductive organ support

    Article courtesy of Alive Magazine

  • What’s the deal with BCAAs?

    What’s the deal with BCAAs?

    What’s the deal with BCAAs?

    Breaking down the basics of branched-chain amino acids.

    BCAA supplements may be the talk of your gym, but are they all they’re cracked up to be? Before you make any decisions, go back to the BCAA basics. Here are 10 things you should know about BCAAs.

    1. Needed by your body

    Getting their name from their “branched” molecular structure, there are three types of BCAAs: leucine, isoleucine, and valine. This trio makes up three of your body’s nine essential amino acids—called so because your body needs them to function, but can’t produce them on its own.

    2. Found in your food 

    BCAAs are found in protein-rich plant and animal sources. In addition to beef, chicken, fish, eggs, and milk, you can get BCAAs from corn, soy, beans, chickpeas, lentils, whole wheat, brown rice, almonds, cashews, and pumpkin seeds.

    3. Available in supplements 

    If you are eating a balanced diet—especially one with adequate protein—you’re likely already getting enough BCAAs. Still, there are reasons that you may want to add a BCAA supplement to your routine. If you and your health care practitioner determine that a BCAA supplement could provide needed support, you’ll find them most commonly in the form of powders, tablets, or capsules.

    4. Ease muscle soreness 

    BCAAs can aid in reducing the muscle soreness you may feel after a workout.  Known as delayed-onset muscle soreness (DOMS), you may know the feeling best two or three days after a particularly hard workout.  Research has shown that BCAAs, especially when ingested prior to working out, can help suppress DOMS.

    5. Help you exercise longer 

    Studies have found that BCAAs can help enhance athletic performance by reducing exercise fatigue. The reason for this benefit has been linked to BCAAs’ ability to lower serotonin levels and interfere with tryptophan absorption—two chemicals that work to make you feel more tired during your workout.

    6. Protect your liver 

    Studies have shown that BCAAs help protect the liver of those who eat high-fat diets by providing support to gut flora that prevent fat accumulation in the liver. Further, BCAA supplementation has been shown to provide beneficial effects in those with advanced cirrhosis, a severe liver disease.

    7. Prevent muscle wasting 

    Muscle wasting is the reduction in skeletal muscle, which is brought on by a number of causes including disuse. BCAAs can help slow this muscle-wasting process. Separate studies have shown that BCAAs can provide beneficial effects to slow or prevent muscle wasting in a range of cases, including those involving cancer, advanced liver disease, and kidney damage.

    8. Support your well-being

    Adequate intake of BCAAs has been linked to a reduced risk of anxiety and depression, and an improved stress response.  In fact, one study showed that subjects with severe depression showed decreased BCAAs in their systems, suggesting that a low level of BCAAs could play a role in depression symptoms and low energy metabolism.

    Article courtesy of Alive Magazine by Laura Newton

  • Exercise Outside

    Exercise Outside

    Exercise Outside

    Sea-to-sky adventures for men’s physical and mental health

    Do you enjoy exercising outdoors? Compared to indoor exercise, numerous studies have shown that guys who turn the great outdoors into their workout studio are more motivated to exercise, push themselves harder, and feel more grounded and restored. Get started with al fresco adventures.

    Embark on a unique exercise adventure

    “Nothing improves my mood and perspective more quickly than a scramble up a peak on the Great Divide Trail,” says personal trainer Chad Alexander. “When I’m stuck in my head or worrying about something, I remember how alive I felt on that mountaintop cliff.”

    Here are some thrilling activity ideas to inspire your next adventure.

    • Travel from sea to sea to sea on foot by hiking or bikepacking (which is mountain biking fused with backpacking and camping).
    • Go rock climbing.

    Consider scuba diving (or shipwreck diving!).

    • Soar to new heights with kitesurfing (where a strong gust of wind launches you sky-high off a cresting ocean wave or propels you quickly across a smooth lake).
    • Try out hang-gliding or paragliding.

    Forge some friendly competition

    For something a little closer to home, unique team sports can get you moving in the fresh air.

    Ultimate frisbee and disc golf have recently exploded in popularity. The number of local disc golf courses, for example, has jumped by 300 percent in the last few years. Other off-the-beaten-path outdoor sports include archery, handball, and even Harry Potter-inspired quidditch.

    Team sports are some of the best ways for men to build long-term, positive mental health outcomes. “Outdoor activities have changed my life in terms of mental health,” says Robert Puharich, a high school teacher. “Having teammates gives me a sense of community.”

    Rise to the challenge: 3 benefits to pushing your limits

    Testosterone

    Friendly competition in team sports has been shown to raise your testosterone levels. This hormone is key for strength, endurance, and your sex life.

    Motivation

    Once you’ve beaten your competition, or even beaten your own self-doubt, you’ll feel more motivated and driven to tackle life’s challenges.

    Self-confidence

    Pushing yourself on a grueling adventure forces you to tap into your own confidence, self-trust, and skills. Over time, psychologists say, this builds self-efficacy and resilience.

    The best time to exercise outdoors

    With longer daylight hours, your window of opportunity is wide open. The best time to head out and get your sweat on depends on your goals.

    Mornings

    If you’re trying to lose weight, morning exercise on an empty stomach may reduce your food cravings later, and it also leads to burning more fat.

    Midday

    Exercise reduces stress and boosts your energy, making it the perfect escape in the middle of your workday.

    Afternoons

    Your muscles contract more effectively when you’re warmed up. For peak physical strength and endurance, your body’s natural temperature peaks in the afternoon.

    Article courtesy of Alive Magazine by Joshua Duvauchelle

  • 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

  • Let’s demystify menopause and perimenopause

    Let’s demystify menopause and perimenopause

    Let’s demystify menopause and perimenopause

    A natural and poignant time

    Menopause is so seldom talked about openly. Aside from some of the most common discomforts, menopause is often shrouded in mystery, and perimenopause even more so. Let’s shine a light on both.

    The meaning of menopause

    Dr. Caroline Meyer, naturopathic doctor and energy healer, tells us that, in its most technical sense, menopause is the time in a woman’s life following the absence of a menstrual cycle for a minimum of 12 months.

    Dr. Jeanne Paul, ND, the first First Nations person to graduate in this profession in Canada, shares this definition with her patients: “[You] are entering the age of becoming a Wise Woman, an Elder-in-training.”

    From a medical perspective, says Paul, menopause is when all mature eggs, which have been decreasing since birth, have been used up. At that point, “she will now cease her monthly moons due to decreases in female hormones.”

    The “symptoms” of menopause

    “Many women experience no negative symptoms with this natural change in life,” assures Meyer. Other women, however, experience such symptoms as insomnia, anxiety, memory loss, depression, weight gain, irritability, fatigue, and, of course, those hot flashes.

    Symptoms can, in turn, range in discomfort level from annoying to outright debilitating. Additional common symptoms of menopause include night sweats, a decrease in sexual drive due to vaginal dryness, uncontrolled mood changes, sleep pattern disturbances, bladder infections, and forgetfulness.

    The precursor—perimenopause

    The time leading up to menopause, perimenopause, is a phase of transition when mature eggs are diminishing and ovulation and menses become irregular. During this time, there is a drop in estrogen levels, and women begin to experience some symptoms resembling menopause. Declining fertility, period irregularity, urinary urgency, memory problems, sleep disruptions, and mood shifts are common.

    The transition toolbox

    Menopause is not a disease or ailment, but rather a natural, poignant time of life for every woman. Paul says, “Most cultures view menopause as a natural life process, a sociocultural event, and a positive part of a woman’s life.”

    Partner support

    Supportive partners and family members can have a major impact on a woman’s menopausal experience. Meyer suggests offering “patience and kindness to the women in their lives who are undergoing perimenopause or menopause.”

    A time to turn inward

    Positively managing stress is essential during the peri/menopausal years. Meyer recommends meditation, regular exercise, prioritizing rest and sleep, doing activities that bring joy, and moderating alcohol. And, she emphasizes that moving into menopause is a time for women to finally focus on themselves.

    Natural remedies for menopause

    Dr. Caroline Meyer’s suggestions for peri/menopausal symptom relief; however, she urges professional guidance.

    Natural remedySymptom relief for
    ashwagandhastress relief; immune support
    ashwagandha/macalow libido
    maca/chasteberry/evening primrosebalancing estrogen and progesterone levels
    flaxseedregulating estrogen levels
    cinnamonglucose control and circulatory stimulation

    Article courtesy of Alive Magazine