Tag: Alive

  • Finishing 2023

    Finishing 2023

    Finishing 2023

    Reflecting on the You that was

    Whether this was a banner year or one you’ll be happy to see in the rear-view mirror, December often feels like a turning point. Before rounding the bend into the new year, take the time to check in on your well-being, and whether you need to change tack going forward. That’s going to involve a little reflection.

    What is reflection?

    Reflection doesn’t simply involve thinking about “what happened.” Instead, it’s a process of understanding your role in an experience and involves considering your thoughts and emotions during and about the experience, as well as the memories it evokes.

    Forget about everyone else

    Self-evaluation can lead you to compare yourself to others and bump up against other people’s expectations. Often, these comparisons aren’t in your favor and can be harmful to your emotional well-being.

    Instead, check in with yourself to be sure that goals you establish are aligned with what you truly want and aren’t simply what’s expected. Let go of any goals that aren’t really yours and any negative feelings you may have about not achieving them. After all, they weren’t your goals anyway.

    Reflect on well-being

    Well-being involves much more than simply your physical and mental health. In fact, there are multiple other facets to consider, including emotional, social, spiritual, professional, and financial well-being. As you reflect on your progress in the past year and make adjustments for 2023, be sure to consider each of these areas.

    Celebrate your victories

    If you’ve been keeping a journal, it’s a good time to read through your year’s musings. If you don’t journal, flip through your calendar for memory prompts. List everything you’d like to celebrate from the past year.

    Include big gains, such as bringing home a baby or making your final mortgage payment. But small things count, too, such as applying for a job, finding your old (but still perfectly wearable) cowboy boots in the back of the closet, or asking that cutie out on a date. Record at least 30 little victories. (Yes, you did have 30 victories!)

    Acknowledge your losses

    Crappy stuff happened this year, too. Maybe you were restructured out of a job. Maybe your relationship ended. To learn from these experiences, consider your personal responsibility in each of them.

    What would you do differently?

    Reflect on what you learned from your victories and losses. What new things did you or could you try? Where do you repeat patterns? Are you stepping out of your comfort zone enough so that you can experience new things and personal growth? Are you being authentic? Do you need to put your fitness goals front and center? Is it time to change your relationship with money?

    When you have clarity about who you are and what you want, creating goals is enjoyable, because they mean something to you. And when something is fun, you’re more likely to do it.

    By Lisa Petty, PhD

    Content Courtesy of Alive Magazine

  • 5 great stretches for lower back pain

    5 great stretches for lower back pain

    5 great stretches for lower back pain

    We have you covered

    Stretching those muscles is an important step in recovery. Although your lower back may feel a little tight, these stretches shouldn’t hurt, so stop if they do. It’s also a good idea to check with your doctor before performing this routine. And remember, strengthening your back will help you avoid lower back pain in the future.

    1. Child’s pose

    When you’re in child’s pose, remember to relax all of the muscles in your back.

    Kneel on the floor with your toes together and knees hip-width apart. Lower your chest in between your knees and rest your forehead on the floor. Stretch your arms out in front of you. Stay in this position for five deep breaths.

    2. Cat-camel

    Cat-camel, or cat-cow, is a yoga pose that’s perfect for stretching your lower back. Remember to go at your own pace, and don’t over-arch your back.

    Start on the floor on your hands and knees. As you inhale, pull your stomach in, round your back, and tuck your head into your chest. Exhale as you arch your back and lift your head. Repeat five to ten times.

    3. Knees-to-chest

    This is a simple stretch that can provide considerable relief for lower back muscles.

    Lie on your back with your knees bent and feet on the ground. Bring your knees to your chest. Wrap your arms around your shins and keep your back flat on the floor. Stay in this position for one to two minutes.

    4. Ragdoll fold

    Ragdoll fold, or forward fold, is great for lower back pain.

    Stand with your legs hip-width apart. Bend your knees. Take a deep breath in and bend at your waist so that your chest drapes over your thighs. You can let your hands hang just like a ragdoll or grab your elbows with opposite hands. Hold for 20 seconds. Slowly roll your chest back up using your abdominal muscles.

    5. Seated spinal twist

    Not only does the seated spinal twist help with back pain, but it also improves posture. In this position, make sure you keep your hips level on the ground.

    Sit on the floor with your legs straight in front of you. Take your right foot and place it on the outside of your left leg. Lift your left arm up and wrap it around your right leg. Your left hand should be somewhere alongside your outer right thigh. Hold this twist for 30 to 60 seconds. Repeat on the other side.

    By Gina Kelly

    Content Courtesy of Alive Magazine

  • How to find meaning this holiday season

    How to find meaning this holiday season

    How to find meaning this holiday season

    Give yourself the gift of depth

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

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

    What are meaningful conversations?

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

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

    Engaging in meaningful conversations

    Start engaging in meaningful conversation with the following suggestions.

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

    Drawing healthy boundaries

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

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

    Root to rise

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

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

    By Isabela Vera

    Content Courtesy of Alive Magazine

  • A hearty holiday breakfast

    A hearty holiday breakfast

    A hearty holiday breakfast

    Healthy fuel for the busy season

    Food has always played an important role during celebrations and holidays. While it’s nice to celebrate with food that’s a little more special than your everyday fare, it’s also important that it be healthy to ensure you remain energized and satisfied throughout the morning. The following recipes all fit these criteria and are sure to start your morning off right.

    Print Pin

    Dutch Baby Pancake with Cranberry Orange Compote

    This puffed pancake is the perfect start to a holiday morning. Its pillowy sunken middle lends itself to cradle all kinds of toppings, either sweet or savory.
    Servings 5

    Ingredients

    • 1 large navel orange
    • 2 cups fresh or frozen cranberries
    • 3 tbsp maple syrup
    • ¼ cup ginger-flavored kombucha or orange juice
    • 1 tsp vanilla extract divided
    • 2 large eggs
    • ⅓ cup sprouted spelt flour
    • ¾ cup milk or unsweetened almond milk
    • ¼ tsp salt
    • ½ tsp ground cinnamon
    • 1 tbsp unsalted butter or vegan butter
    • ¾ cup plain Greek yogurt of choice
    • ¼ cup toasted pumpkin seeds or toasted sliced almonds

    Instructions

    • Start by making cranberry orange compote. Finely zest orange rind and set aside. Cut away peel and pith from orange. Working over small bowl, cut between membranes to release orange segments into bowl before setting aside.
    • In small saucepan, place orange zest, cranberries, maple syrup, kombucha or orange juice, and 1/2 tsp vanilla extract. Place over medium heat and cook, stirring often, until cranberries have burst and sauce has thickened to a light jammy consistency, about 5 to 10 minutes. Transfer to heatproof bowl and set aside to cool while making pancake.
    • Place 8 or 9 in cast iron pan on middle rack of cold oven before preheating oven to 450 F.
    • While oven preheats, in blender, combine eggs, spelt flour, milk, salt, cinnamon, and remaining 1/2 tsp vanilla extract until very well combined (it should resemble the consistency of heavy cream). Set aside for at least 10 minutes. If you want to cut down on morning-of prep time, this batter will keep covered in the refrigerator overnight.
    • Carefully remove hot cast iron pan from oven and add butter, swirling around to melt and coat bottom and sides. Pour in batter, transfer pan back to oven, and cook until pancake is puffed and golden, about 15 to 20 minutes. Let pancake rest for a minute in pan before transferring to serving plate.
    • When ready to serve, stir reserved orange segments into cranberry compote. Using kitchen scissors, cut Dutch baby pancake into segments and transfer to serving plates. Top with cranberry orange compote, a dollop of yogurt, and a sprinkle of pumpkin seeds or sliced almonds. Enjoy.
    Print Pin

    Gingerbread Overnight Oats with Caramelized Pears

    Gingerbread is a quintessential holiday flavor. Here we showcase it in a make-ahead breakfast that is crowned with warm caramelized pears and toasted nuts.
    Servings 4

    Ingredients

    • 1 cup rolled oats
    • 1 tbsp chia seeds
    • 1 tbsp ground flaxseed
    • 1 tbsp hemp hearts (hemp seeds)
    • ½ tsp ground cinnamon
    • 1 tsp ground ginger
    • ¼ tsp ground cloves
    • ¼ tsp ground allspice
    • 2 tsp blackstrap molasses
    • ½ tsp vanilla extract
    • 3 tbsp maple syrup divided
    • 1 cup unsweetened almond or unsweetened oat milk plus extra to serve
    • 2 pears thickly sliced lengthwise
    • 1 cup yogurt of choice
    • ¼ cup toasted hazelnuts chopped

    Instructions

    • In medium bowl, with wooden spoon, stir together rolled oats, chia seeds, ground flaxseed, hemp hearts, cinnamon, ginger, cloves, and allspice.
    • In medium bowl, whisk together molasses, vanilla extract, 1 Tbsp maple syrup, and milk. Pour over oat mixture and stir until well combined. Transfer to airtight container and refrigerate for at least 6 hours to overnight. Overnight oats may be made up to 2 days ahead.
    • When ready to serve, make caramelized pears. In large frying pan, add pear slices and remaining 2 Tbsp maple syrup and bring to a hard simmer over medium-high heat. Let pears cook and caramelize while flipping pears occasionally, about 4 minutes total. Remove frying pan from heat and set aside.
    • If desired, thin out overnight oats with additional milk to desired consistency. Divide among serving bowls and top with yogurt, caramelized pear slices, and a sprinkle of toasted hazelnuts.
    Print Pin

    Raspberry Cardamom Rolls

    Inspired by a classic Swedish treat, these rolls are the perfect breakfast pastry when you’re looking to impress.
    Servings 9

    Ingredients

    • 1 ½ cups finely ground almond butter
    • ⅓ cup coconut flour
    • 3 tbsp coconut sugar divided
    • 1 ½ tsp baking powder
    • 1 ¼ tsp xanthan gum
    • ½ tsp fine sea salt
    • 5 tbsp unsalted butter or vegan butter at room temperature, divided
    • ¼ cup unsweetened almond milk or unsweetened oat milk
    • 2 tsp vanilla extract divided
    • 2 large eggs
    • 1 tsp ground cinnamon
    • ½ cup frozen raspberries roughly chopped
    • 4 oz cream cheese or vegan cream cheese softened at room temperature
    • 1 tbsp maple syrup
    • 2 tbsp chopped pistachio nuts

    Instructions

    • Preheat oven to 375 F. Line 8 in square baking pan with parchment paper and set aside.
    • In large mixing bowl, whisk together almond flour, coconut flour, 1 Tbsp coconut sugar, baking powder, xanthan gum, and salt until well combined.
    • In small saucepan, melt 3 Tbsp butter over medium heat. Remove saucepan from heat and whisk in almond milk, 1 tsp vanilla extract, and eggs. Make a well in center of dry ingredients and add butter mixture, whisking well until a shaggy and tacky dough forms. Bring dough together with your hands and place on piece of parchment paper measuring at least 12 x 15 in. Let dough rest for 10 minutes.
    • While dough rests, in small bowl, whisk together ground cardamom and remaining 2 Tbsp coconut sugar. Set aside.
    • Place an additional piece of parchment paper overtop dough before rolling out into 9 x 12 in rectangle. Taking care to leave 1/2 in border around edges of dough, dot and spread remaining 2 Tbsp butter over dough and sprinkle with reserved cardamom mixture in even layer. Sprinkle frozen raspberries over cardamom mixture. With the help of the bottom piece of parchment paper, roll up smaller side of dough to create a log. Divide dough into 9 equal pieces and place cut side down in prepared baking pan. Bake in preheated oven until golden brown, about 25 minutes. Let cool in pan for about 10 minutes.
    • While rolls cool, make glaze. In medium bowl, whisk together cream cheese, maple syrup, and remaining 1 tsp vanilla extract until smooth. You can thin glaze to your desired consistency by adding hot water, a teaspoon at a time.
    • When ready to serve, drizzle glaze over cooled raspberry cardamom rolls and sprinkle with chopped pistachios, if desired. Rolls are best eaten the same day they are made.

    By Lawren Moneta

    Content Courtesy of Alive Magazine

  • 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