Tag: Alive

How the gut and the lungs are connected

What you eat can keep your respiratory health in top shape

There was a time when we assumed that the gut is for eating and lungs are for breathing. Not long ago, research revealed that they communicate, and that means that your choice of food may help lower your risk of respiratory illnesses.

What is the gut-lung axis?

Bacteria get into the lungs from your mouth, from the air you breathe, and from the gut, hence both environmental factors and your gut microbiota will affect respiratory health. Metabolites such as short chain fatty acids (SCFAs) reach the lungs through the lymphatic system and blood circulation. They help reduce inflammation, repair the gut lining, and protect against lung infections.

Though lungs have fewer bacteria than the gut, they are still a dynamic environment with ability to impact immunity.

The gut-lung dialogue

A healthy gut microbiome means better respiratory health and intact mucous layers in the gut and respiratory system. Gut dysbiosis (imbalance), on the other hand, increases the risk of asthma and allergies. Also, chronic respiratory illnesses occur more often in people with irritable bowel syndrome or inflammatory bowel disease.

Antibiotic treatments, anti-ulcer, and anti-reflux medications affect the gut microbiota and can increase the risk of asthma, allergies, and upper respiratory infections.

From the lung end, influenza and pneumonia can cause gut dysbiosis and can impact the renewal of intestinal cells.

Microbiome 101

Bacteria start colonizing the gut from birth, thriving as they feed on breastmilk prebiotic sugars. Then come solid foods, which further build the gut microbiome.

Fiber and exposure to dirt help increase the diversity of bugs in our body microbiome, boosting overall health. Because the gut is not an isolated organ, any gut imbalance, or dysbiosis, will affect various parts of the body.

Dysbiosis can occur at any age and for many reasons: environmental, unhealthy lifestyle, diet, and/or medication. The microbiome tends to become less robust as we age—yet another reason to maintain a fiber-rich diet.

Supplements for digestive health

Oral probiotics can reduce the severity of asthma attacks and allergy symptoms in children. They can also improve the gut barrier and reduce inflammation. However, given the multitude of options, consult with a health professional for best suited probiotic supplement.

Meanwhile, munch on naturally fermented foods such as sauerkraut and kimchi regularly. They contain probiotic bacteria and prebiotics, plus vitamins and minerals formed during fermentation.

Other supplements that may help include:

L-glutamine
Vitamin D
Vitamin C

Check with your health care practitioner before taking a new supplement.

Eating for trillions

Foods	Benefits for our microbiomes
legumes	soluble and insoluble fiber; resistant starch
flaxseeds	soluble fiber
chia seeds	soluble fiber and mucilage
fruit	soluble fiber; boosts respiratory health
berries	polyphenols which impact gut microbiota directly or are metabolized into beneficial compounds
leafy greens	soluble and insoluble fiber; complex carbohydrates that gut bacteria metabolize into pathogen-fighting compounds
whole grains	soluble and insoluble fiber, resistant starch, and complex carbohydrates

Article Provided by Alive Magazine

January 1, 2023

6 ways to strengthen your natural immunity

Simple lifestyle choices to keep you feeling good

Fighting off germs is busy work for our immune systems, but we can make it easier on ourselves. Discover how small lifestyle choices can keep our immune systems ready for action—and make a big difference in our long-term health.

According to Lisa Osborne, an assistant microbiology and immunology professor, there are simple things we can do to keep our immune systems strong. They come down to listening to what your mother told you growing up: “Activity, healthy diet, sunlight when you can get it. We know these are critical factors for mental health as well as physical health and supporting immune function,” she says. Osborne also strongly encourages vaccination.

1. Eat well

Healthy immunity starts on your plate. Focus on whole grains, fresh produce in an array of colors, and healthy proteins such as nuts and seeds to help your body produce infection-fighting white blood cells.

2. Get moving

Regular, moderate physical activity bolsters the immune system and its ability to fight off illnesses, including cold and flu viruses. According to the World Health Organization, adults should aim for 150 to 300 minutes of moderate-intensity aerobic exercise, or 75 to 150 minutes of vigorous aerobic exercise each week, with two sessions of strength training for best overall health.

3. Get some sleep

A good rule of thumb is to aim for at least seven hours of sleep each night. If you’re having trouble sleeping, set a consistent schedule, and avoid screens, alcohol, caffeine, and large meals before bed. If worry is keeping you awake, keep a notebook beside your bed to clear your head.

4. Tackle stress

Too much stress can disturb your immune response and lower your protection against infectious illnesses. To help lighten the load try meditation, yoga, or any form of movement.

5. Prioritize your social life

Perceived social isolation has been linked to impaired immunity and a whole host of other health issues. To combat loneliness, create and maintain meaningful social connections, stay in touch with loved ones, say yes to activities you enjoy, volunteer, or participate in book clubs or community groups.

6. Consider supplements

Check with your health care practitioner before taking a new supplement.

vitamin C	may help prevent and treat systemic and respiratory infections and help shorten colds
vitamin D	may help reduce the incidence of cold and flu, help control infections, and reduce inflammation
magnesium	plays a key role in keeping the immune system strong
zinc	helps the immune system fight infections and heal wounds
quercetin	helps stimulate the immune system and possesses antiviral, anti-inflammatory, and anti-allergic properties
elderberries	may reduce inflammation, lessen stress, and ease symptoms or reduce duration of cold and flu symptoms
oil of oregano	has antimicrobial, antiviral, antifungal, antioxidant, and anti-inflammatory properties

Article Provided by Alive Magazine

January 1, 2023

The power of plants
The power of plants

Ring in the New Year with a plant-forward diet

If you’re looking to take your health and the well-being of your family to the next level this year, there are few better places to start than to wiggle more plant foods into your daily menu. Your health future will look brighter.
Tabbouleh with Kale and Navy Beans

This tabbouleh salad ages well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches!

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Servings: 4

Ingredients Method

Ingredients

1 cup sorghum grain
19 ounce can navy beans drained and rinsed
3 plum tomatoes seeded and diced
3 cups finely chopped kale
1 cup finely chopped fresh parsley
⅓ cup golden raisins
⅓ cup unsalted shelled pistachios
Juice of 1 lemon
3 tablespoon olive oil
½ teaspoon salt

Method

In saucepan, place sorghum and enough water to cover it by 2 inches. Bring to a boil, reduce heat to maintain a simmer, and cook, covered, until grains are tender, about 40 minutes. Drain well and spread out on a baking sheet to cool to room temperature.
In large bowl, toss together cooked and cooled sorghum, navy beans, tomatoes, kale, parsley, raisins, and pistachios.
In small bowl, whisk together lemon juice, olive oil, and salt. Toss lemon dressing with sorghum mixture.
Enjoy!
Sheet Pan Golden Tofu Medley

This easy, yet impressive, vegan dinner is packed with oven-roasted flavor and proves that creating satisfying weeknight plant-based meals is entirely possible.

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Servings: 4

Ingredients Method

Ingredients

⅓ cup raw cashews
2 350 gram packages extra-firm tofu
2 ½ teaspoons grapeseed oil or avocado oil
¾ teaspoon salt
1 head broccoli cut into 1 inch florets
2 red bell peppers sliced into 4 pieces and seeds removed
2 shallots chopped
2 garlic cloves
1 tablespoon chopped ginger
1 teaspoon turmeric
¼ teaspoon cayenne
¼ teaspoon black pepper
Juice of ½ lime

Method

In bowl, place cashews, cover with water, and let soak at least 2 hours.
Preheat oven to 425 F. Line two rimmed baking sheets with parchment paper or silicone baking mats.
Line a cutting board with a couple sheets of paper towel. Top with tofu and a couple more sheets of towel. Press gently for about 30 seconds to extract excess liquid. Slice each tofu block lengthwise into 2 slabs and then slice each slab into 2 triangles. Place tofu on 1 baking sheet and brush tops with 1/2 tsp oil and sprinkle on 1/4 tsp salt.
In large bowl, place broccoli florets and red pepper and toss with 1 tsp oil and 1/4 tsp salt. Spread vegetables out on second baking sheet. Place sheets in oven and bake for 25 minutes, until tofu is golden brown and vegetables are darkened in a few spots, stirring vegetables once halfway through the cooking time.
Meanwhile, in small skillet, heat 1 tsp oil over medium heat. Add shallots and garlic; heat 1 minute. Add ginger and heat 30 seconds. Stir in turmeric, cayenne, 1/4 tsp salt, and black pepper; heat 30 seconds.
Drain cashews and place in a blender with 1/2 cup) water, lime juice, and contents of skillet. Blend until very smooth.
Divide tofu and vegetables among serving plates and drizzle with cashew sauce.
Enjoy!
Chickpea Salad with Nigella Roasted Sweet Potato

Nigella seeds, also known as kalonji, lend a sweet, nutty flavor with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness.

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Servings: 4

Ingredients Method

Ingredients

2 medium peeled sweet potatoes quartered and chopped into 1 inch pieces
2 tablespoons olive oil divided
1 teaspoon nigella (kalonji) seeds
¼ teaspoon salt
2 tablespoons lemon juice
1 teaspoon lemon zest
1 teaspoon garlic minced
¼ teaspoon tahini
½ teaspoon black pepper
1 ½ cups cooked chickpeas rinsed and drained
1 cup grated peeled carrot
2 tablespoons finely chopped fresh cilantro
2 tablespoons finely chopped fresh parsley
2 cups loosely packed baby spinach rinsed and spun dry

Method

Place baking tray in oven and set temperature to 425 F.
Into large bowl, place sweet potato pieces. When oven reaches desired temperature, dress with 1 Tbsp olive oil, nigella seeds, and salt. Toss to coat evenly and pour immediately onto hot baking tray. Roast at 425 F for 20 minutes, stirring once at the 10 minute mark, until tender and slightly browned, but firm.
Meanwhile, in large bowl, whisk together remaining 1 Tbsp olive oil, lemon juice, lemon zest, garlic, tahini, and black pepper. Add chickpeas and carrot and stir to coat evenly. Add cilantro and parsley, stir once more to incorporate, and allow mixture to marinate while sweet potato roasts.
When finished roasting, remove sweet potatoes from oven and allow to cool slightly. Add spinach to chickpea carrot mixture along with 1/2 the sweet potato cubes, and toss gently to avoid breaking them. To serve, arrange salad on large platter and place remaining sweet potato cubes on top. Be sure to scrape all toasted nigella seeds from baking pan.
Enjoy!
Article Provided by Alive Magazine
January 1, 2023
How to reconnect with nature
How to reconnect with nature

Discover the joy of the season

Seasonal living offers a way to rekindle our relationships with nature. In the process, we can uncover the joy and beauty in the natural world hidden in plain sight all around us.

What is seasonal living?

Humans used to live in a way that was innately more in touch with the seasons; indeed, many people around the world still do. Living in a way that is consciously connected to the seasons can be an intentional lifestyle choice through mindful daily practices.

Benefits of seasonal living may include
- improved mood and reduced stress due to spending time in nature
- increased feelings of interconnectedness with the natural world and our place in it
- the chance to slow down, reflect, and live in a more mindful, intentional way
Seasonal living, every day

There are myriad ways to live seasonally, and as always, it’s important to do what works for you. Here are a few ideas to help inspire you.

Your kitchen

Choosing local and seasonal food is one way in which we can eat in a more eco-friendly way, support our communities, and foster relationships with local farmers and food businesses.

Simply start incorporating more locally grown in-season foods when possible, whether it’s from your own little garden or a store. Ask questions and chat with vendors at your local farmers’ market or the produce experts at your local health food store to learn more about the foods and how to cook them, as well as how they’re grown or produced.

You can also incorporate mindfulness and gratitude practices into your mealtimes. Sunshine, water, and soil nourish the plants that, in turn, nourish us. Before eating, reflect on your food, its journey to your dinner plate, and the resources involved.

Your decor

Bring the outdoors in by incorporating some of the following suggestions.
- houseplants
- local, seasonal flowers
- natural materials, such as acorns, chestnuts, pinecones, feathers, or driftwood
- opening the windows for fresh air
- making a seasonal garland with leaves or flowers
Your daily routine

Ask yourself: how can I fit in more time in nature? Maybe wander into your yard or outdoor space in the morning to feel the dew on your toes and listen to the birds, or in the evening to smell the cool air and see the moon. Notice how these experiences change through the year. You may also wish to practice yoga or meditate outside on a regular basis.

Your celebrations

Celebrating the changing of seasons can be a joyful and meaningful addition to any holidays you currently celebrate. Many people observe such dates as the autumnal equinox, the winter solstice, the spring equinox, and the summer solstice with nature-based celebrations. Celebrations can be communal (such as hosting a family dinner party or taking part in a community event) or individual (such as a walk in the woods or some quiet meditation or journaling).

Article Provided by Alive Magazine
December 1, 2022
Avoid seasonal stress-based eating

Avoid seasonal stress-based eating

Tips from a pro

Everyone knows the holidays can be stressful. But it’s not just the effort to stay on budget or the dinnertime antics of your oddball uncle that make this time of year challenging. Healthy eating can take a nosedive at this time of year, too. End your year on a high with proactive measures to avoid getting caught in the food trap.

Plan ahead

Joan Ifland, PhD is the chief executive officer of Food Addiction Training, LLC, and is a leading innovator in the field of recovery from food addiction. She shares some insights about how to prepare for the holidays and its associated overindulging.

At this time of year, the holiday gathering, with its lavish edible spread, is often the culprit. Simply saying you won’t indulge may not be enough to spare you from getting sucked into that vortex of stress and indulging, Ifland warns.

“You get [to a party] and after an hour or two, you’re eating [unhealthy foods],” she says. “It’s because cravings and loss of control build up over time.”

Instead, take your own snacks—think crudités, healthy proteins, or other foods that are as close to their natural, unprocessed shape and form as possible—and keep it near you. If that’s not possible, avoid standing in a place with a clear view of the hors d’oeuvres table.

Drink water

Be sure to get a glass of water as soon as you arrive, and hang onto it. It keeps one hand busy, and reduces the chance of someone passing you a cocktail chock full of simple syrup and alcohol.

Be easy on yourself

Whatever happens, go easy on yourself, Ifland advises. Changing our behaviors to break the processed food addiction cycle can take years.

“There are so many foods that have been deliberately processed to make them addictive. It can take a couple of years to get off all of them. When people know it’s a long, slow process, they give themselves permission to celebrate their wins.”

What about alcohol?

Getting into the holiday spirit, for many, often means getting into the spirits. But pouring yourself a tall cold one to make things merrier might actually make the season far less bright.

Binge drinking increases around the holidays, which is often related to social or financial stress that comes with celebrating at this time of year. Stress and alcohol can create a toxic cocktail for our brains, no matter how much we might think we’re being released from our inhibitions when we imbibe.

“Alcohol [can be] highly addictive,” says Ifland. And it can have potentially serious consequences that include impairing cognitive skills and our self-control. While that might feel fun in the moment, any feelings of comfort and joy experienced while tippling are fleeting, Ifland warned. If you are concerned about your relationship with alcohol, chat with your doctor.

Article Provided by Alive Magazine

December 1, 2022
Elegant and plant-based
Elegant and plant-based

Celebrate the season with this holiday meal

This wow-worthy, plant-based holiday meal won’t disappoint—whether you nix the meat entirely or incorporate some of these recipes into your celebratory meal. This gluten-free, vegan menu has “festive” written all over it.
Stuffing with Thyme, Rosemary, and Dried Cranberries

In this plant-based stuffing, fresh herbs and dried fruit replace the depth of flavor usually infused by chicken juices, so use fresh thyme and rosemary if possible to maximize the flavor return.

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Servings: 3

Ingredients Method

Ingredients

3 fresh thyme sprigs or ½ teaspoon dried
1 fresh rosemary sprig or ½ teaspoon dried
1 loaf gluten-free bread cubed, about 6 to 8 cups cubes
1 cup chopped green onions
3 tablespoons chopped dried cranberries
2 cups low-sodium vegetable broth

Method

Preheat oven to 350°F.
De-stem thyme and rosemary sprigs and coarsely chop. In large bowl, combine herbs with bread cubes, green onions, and dried cranberries. Add 1 ½ cups broth and toss to coat. Bread should be moistened and slightly softened. Add remaining broth if needed (some gluten-free breads are denser than others).
Taste and add salt if desired. Grease or line 8 x 11 in baking or casserole dish with parchment paper. Transfer stuffing to dish and bake for 50 to 55 minutes.
Enjoy!
Green Beans with Dukkah

Subbing Middle Eastern dukkah for classic toasted almonds with your green beans is like taking your first international trip (or the first in a long time …) and (re)discovering that there’s a world of flavor out there.

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Servings: 4

Ingredients Method

Ingredients

¼ cup hazelnuts
½ teaspoon whole fennel seeds
1 teaspoon whole cumin seeds
1 teaspoon whole black or green peppercorns
1 tablespoons whole coriander seeds
2 teaspoons white or black sesame seeds
¼ teaspoon salt
⅛ teaspoon ground cayenne pepper optional
2 pounds green beans trimmed
1 teaspoon hazelnut oil optional

Method

Preheat oven to 325°F. In nongreased baking dish, roast hazelnuts for 20 minutes.
Heat medium skillet over medium-high. When hot, toast fennel seeds, cumin seeds, peppercorns, and coriander seeds for 45 seconds, stirring occasionally to prevent burning. Seeds should start to pop. Transfer to spice grinder, mortar and pestle, or directly to food processor or blender. In same skillet, toast sesame seeds, stirring every 10 seconds or so, until aromatic and, if using white sesame seeds, golden. Transfer immediately to medium bowl.
Grind, or pulse all seeds except sesame seeds several times in blender or food processor, until lightly crushed and aromatic. Transfer to medium bowl with sesame seeds. Rub hazelnuts between kitchen towels to remove some of skins if needed, then coarsely chop in food processor (not in blender), or by hand. Add to bowl with crushed seeds. Stir in salt and optional cayenne.
Steam green beans for 5 to 7 minutes, until tender-crisp. Serve topped with dukkah and a drizzle of hazelnut oil, if desired.
Enjoy!
Oyster Mushrooms with Garlic and Thyme on Caramelized Parsnip Puree

This dish is a plant-based showstopper, with tender mushrooms in a sweet-and-sour glaze soaking into ultra-thick roasted parsnip puree.

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Servings: 4

Ingredients Method

Ingredients

Caramelized Parsnip Puree
8 cups water
½ teaspoon baking soda
2 pounds parsnips peeled and chopped into 2 inch pieces
2 garlic cloves peeled
1 tablespoon olive oil
¼ teaspoon cane sugar
½ teaspoon salt
¼ teaspoon pepper
Mushrooms
¾ cup balsamic vinegar or 6 tablespoons aged balsamic or balsamic glaze
1 teaspoon olive oil
14 ounces oyster mushrooms cleaned and, if necessary, trimmed so they grill flat
¼ teaspoon salt
¼ teaspoon pepper
¼ cup finely chopped green onion
2 thyme sprigs stripped from stem, or ½ teaspoon dried
2 tablespoons toasted pistachios roughly chopped
½ cup finely chopped chives, parsley, or green onion to garnish

Method

For parsnip puree, preheat oven to 400°F.
In medium saucepan, bring water, baking soda, and parsnips to boil. Reduce heat and simmer, covered, for 5 minutes. Drain parsnips, but don’t rinse. Set aside until cool enough to handle, about 3 minutes.
In large bowl, combine parsnips with remaining ingredients for puree. Spread on baking sheet and roast for 10 minutes. Turn and roast for 10 minutes more, or until tender and caramelized. Transfer to large bowl and mash with potato masher or immersion blender, or transfer to food processor and blend until smooth. Taste and adjust seasonings.
For oyster mushrooms, in medium saucepan, boil balsamic vinegar until reduced by half, about 10 minutes. If using aged balsamic vinegar or glaze, skip this step.
In large skillet, heat oil over medium-high. When hot, add mushrooms, salt, and pepper and cook for 1 minute. Flip mushrooms and add balsamic reduction, green onions, and thyme and stir to coat mushrooms. Lower heat to medium-low; cover and cook for 5 minutes, or until mushrooms are tender, adding 1 Tbsp water to prevent sticking, if necessary. Taste and adjust seasoning.
To serve, spread parsnip puree on bottom of large platter. Place mushrooms on top. Top with toasted pistachios and garnish with chopped chives, parsley, or green onion.
Enjoy!
Article Provided by Alive Magazine
December 1, 2022
6 ways to take back your mornings
6 ways to take back your mornings

Your new routine for better mental health

It’s 7 am, and your eyes open to the musical chimes of your phone alarm going off. Have you thought about how much your brain might be processing during this rushed awakening from slumber to content onslaught? And the kind of mental gymnastics your brain is already performing?

Creating a morning routine can help you break the unhealthy cycle of distraction and distress that can assault your brain when you start your day with your smartphone. It also allows you to find purpose each morning and start your day with your best interests in mind.

Sample morning routine

Here are six ideas to include in your morning routine. When putting your routine together, try to aim for at least 30 minutes, including waking up, making your bed, and showering, which will likely use up about half of this time.

While these morning chores are part of a valuable routine, the really positive brain work comes from meditation, journaling, and affirmation. Most importantly, you must work with what’s happening around you and with those you share a life with. Remember that a shorter routine is better than no routine.

Wake up at the same time every day

Creating a successful morning routine starts with finding a time at which you can comfortably wake up each day.

Make your bed

The action of checking off something on your to-do list within mere minutes of waking up will set the tone for your day. It not only looks good but also creates a sense of pride and self-confidence.

Drink some lemon water

Drinking water with fresh lemon juice can infuse your body with health-giving phytonutrients, vitamins, and minerals, while also helping to instill the habit of drinking more water during your day.

Write in a journal

The idea of writing down your thoughts is much easier than you might think. Try starting with making bullet points and setting a timer for how long you’ll focus on this area. Remember, the journal is only for your eyes, so be straight to the point, don’t edit yourself, and don’t worry about being judged.

Meditate

Meditation comes in many forms, so don’t be discouraged if you don’t feel like a Yogi Master. To start your new meditation routine, find a quiet, comfortable area where you can sit upright. Then close your eyes, focus your attention on your breathing, and take in the quiet surrounding you. Start small and work up from there.

Practice daily affirmations

Here are a few suggested affirmations that might get you started.
- I’ve been through hard things before and have survived them. I will survive.
- I wake up every morning ready for a new day of exciting possibilities.
- I’ll surround myself with positive people who will help bring out the best in me.
- I’m grateful to be alive. It’s my joy and pleasure to live another wonderful day.
Article Provided by Alive Magazine
November 1, 2022
Sleep better tonight!
Sleep better tonight!

Try sound therapy for sleeping

If you’re looking for a natural way to achieve relaxation and promote sleep, listen up! Sound therapy has been found to relieve stress, pain, and tension and increase spiritual well-being. It can also promote healing by sending you off to a sound snooze.

What is sound therapy?

“Sound therapy uses sounds, special instruments, voice and/or music, which are then played for the client in therapeutic ways to achieve certain frequencies and promote holistic well-being,” explains certified sound therapist May Globus.

In Globus’s view, this therapy is both science and art, developed through the centuries. Sound therapists use instruments and modalities gathered from cultures including from Asia and Egypt, along with Indigenous cultures.

Instruments used during a sound therapy session might include crystal bowls, gongs, drums, rattles, and tuning forks. Some, like Globus, also use their voice. During a sound therapy session, the client lies down with eyes closed and absorbs the sound frequencies created by the practitioner, says Globus.

A sound way to improve sleep

Some research shows that one particular method of sound therapy can prompt the brain to operate at a brainwave pattern that promotes relaxation, lowers anxiety, and makes it easier to fall asleep more easily and more soundly. One small study also found that sound therapy that creates this brainwave state also creates three other chemicals associated with sleep: DHEA, cortisol, and melatonin.

Globus sees this borne out in practice. When she conducts her routine post-session check-in, most of her clients say they experienced a deep sleep.

Getting started on sound therapy

If you’re serious about experiencing sound therapy, Globus believes it’s best to start out by seeing a certified practitioner or by attending a group sound therapy session.

“That way, you can feel the frequencies and vibrations in your body for an extended period of time,” says Globus. During a session, some people will feel physical sensations, some will see colors, and, for others, memories and scenes will come to mind.

If you find this experience enjoyable, says Globus, you may want to visit a specialty store that carries sound therapy instruments, such as a sound bowl. Look for the one that resonates with you, suggests Globus. Then, you can make it part of your nightly bedtime ritual.

Sound therapy is also easily accessible through YouTube. “Amazing practitioners from around the world upload videos of themselves playing bowls and other instruments,” says Globus.

Supplements to help when you’re tired all the time

Fatigue can have a wide variety of causes. It can come from conditions such as diabetes or other chronic illnesses or from lifestyle habits such as poor sleep management or stress. Consult your health care practitioner to eliminate any underlying conditions if you’re experiencing long-lasting and unexplained fatigue.

You may find the following supplements helpful in supporting a stressed and fatigued system.
- Melatonin
- Magnesium
- Valerian root
- Lavender
- Passionflower
Article Provided by Alive Magazine
November 1, 2022
Cast-iron cooking
Cast-iron cooking

Give it a try!

Cast-iron pans are nonstick, easy to clean, and add healthy minerals to food. Here are a few delicious dishes to try.
Coconut Curry Turmeric Trout

This quick curry is great with a variety of proteins. Seasoning the fish as soon as you’ve cut the fillets ensures the salt permeates the flesh, making for a more delicious result.

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Ingredients Method

Ingredients

2 fresh trout about 12 inches long, skinned, filleted, and cut into 1 inch pieces
Salt and pepper to taste
1 teaspoon coconut oil
1 carrot sliced
1 medium onion sliced
1 fennel bulb sliced, fronds reserved
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon ground ginger
⅛ – ¼ teaspoon crushed red pepper flakes
⅛ teaspoon ground turmeric
13 ½ ounces can coconut milk

Method

Sprinkle trout with salt and pepper.
In 12 inch cast iron skillet, heat coconut oil and sauté sliced carrots, onion, and fennel, with salt and pepper to taste, for 5 minutes. Add onion powder, garlic powder, ground ginger, red pepper flakes, and turmeric. Once spices are fragrant, add coconut milk. Cook for 3 minutes, until sauce thickens, then add trout, gently cooking it through, about 2 minutes.
Serve with rice and garnish with fennel fronds.
Enjoy!
Salmon, Polenta, and Charred Vine Tomatoes

This twist on a classic gremolata uses fish-friendly dill and parsley and cuts through the creamy richness of the polenta.

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Servings: 2

Ingredients Method

Ingredients

Polenta
4 cups water
1 vegetable (or chicken) bouillon stock cube
1 tablespoon butter
1 cup cornmeal
½ cup grated Parmesan
Salt and pepper
Gremolata
1 lemon zested and juiced
1 garlic clove peeled and minced
½ cup chopped fresh dill
½ cup chopped fresh parsley
10 on-the-vine cherry tomatoes
1 tablespoon canola oil or other high-smoke oil
4 4 ounce salmon fillets with skin
Pinch salt to garnish

Method

For polenta, in medium saucepan, bring water to a boil, then add stock cube and butter. Whisk in cornmeal and cook for 15 to 20 minutes, covered, stirring every few minutes, depending on how hot the fire is. If polenta starts to stick or burn, reduce heat or add water. Whisk in Parmesan. Season, to taste, and set aside pot.
Meanwhile, for gremolata, in medium bowl, combine lemon juice and zest with garlic, chopped dill, parsley, and pinch of salt.
Over medium-high, heat 12 inch cast iron skillet. Be patient; the pan is hot enough when you place a hand above it and feel a fair bit of heat, about 3 to 4 minutes. Add tomatoes, still on the vine, and cook until lightly charred but not bursting. Remove tomatoes from pan.
For salmon, add oil to pan. When hot, add salmon, skin side down. Cook until the line of opacity reaches halfway up the side of salmon, about 2 minutes. Flip and cook for 30 seconds to 1 minute longer. If the two lines of opacity meet, the fish will be overcooked, so remove them sooner rather than later.
To serve, plate polenta and fish and top with gremolata, and place tomatoes on the vine alongside. Sprinkle with salt.
Enjoy!
Prawn Pasta

Simple and quick, this prawn pasta combines seafood with a touch of heat. If you can’t find a fresh Fresno chili pepper, use a red jalapeño or a tiny bit of fresh cayenne pepper instead.

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Servings: 2

Ingredients Method

Ingredients

7 ounces squid ink conchiglie (shell pasta)
Several garlic cloves peeled
1 Fresno chili pepper
½ cup fresh parsley
2 tablespoons chili oil or regular high-heat oil
1 pound sustainable shrimp in their shells, heads removed
Juice of ½ lemon
Salt to taste
Pepper

Method

In large pot, boil pasta until tender. Drain and set aside.
Meanwhile, chop garlic, chili pepper, and parsley.
In 12 inch cast iron skillet, heat chili oil. Add shrimp and fry for 1 minute on each side. Remove to cutting board.
Add pasta to skillet (don’t wipe it out first) and add garlic and chopped chili. Cook for 30 seconds, then add pasta and toss to coat. Return shrimp to skillet, stir in parsley, and squeeze lemon juice overtop. Sprinkle with salt and pepper.
Enjoy!
Article Provided by Alive Magazine
November 1, 2022
5 health benefits of nostalgia

5 health benefits of nostalgia

Good for your mental health and emotional health

A blast from the past could be a blast for your physical and psychological wellbeing. Nostalgia—reveling in the past and reminiscing about the good ol’ days—is about more than just daydreaming. Researchers say it’s also the foundation for your health and happiness.

Cue sourdough bread-making during the pandemic, or digging into classic comfort food when you’ve had a rough workweek. The solace these things provide isn’t just your imagination. Psychologists and researchers have found that thinking fondly of the past, and embracing nostalgia, can bring these powerful health benefits to your life.

1. Reduced stress and anxiety

Studies analyzed nostalgic people who regularly think about positive past experiences, such as cheerful childhood memories. They found that nostalgia helps us to better cope with stressful situations.

And it’s not just about using memories as a way to lighten life’s current burdens. Researchers also found that nostalgic individuals are more likely to take positive action during times of stress.

2. Protection against loneliness

Health researchers warn that loneliness is a health epidemic. A lack of healthy social connection is linked with numerous health problems, like increased heart disease and stroke risk.

Several studies have found that nostalgic memories help combat the effects of loneliness. When you reminisce about times you’ve been with a friend or family member and felt their love and acceptance, it can make you feel more loved and socially connected in the present.

3. Greater sense of life meaning and purpose

A series of studies asked participants to think about their past goals and positive experiences, and reminisce about their old dreams for their future.

Those who were most nostalgic had a greater sense of their life purpose and were better able to find meaning in their life’s circumstances.

4. Improved self-confidence

When life gets challenging, it’s easy to get stuck in cognitive distortions or mindset traps, like assuming the worst possible outcome will happen. These mindsets are a form of mental self-sabotage that stand in the way of you and your happiness.

Nostalgia helps. People who reflect on times they’ve overcome a challenge, used a skill, proved themselves wrong, or done the impossible are better equipped to break through these negative mindset ruts.

5. Healthier, happier aging

Graduating from high school. Getting your first job. Falling in love and having children. Retiring. Much of your life’s journey is fragmented into these short chapters. And progressing through these chapters of change can be stressful, especially as you get older.

Nostalgia helps you connect the dots, experience the fullness of your experiences, and move through life with improved psychological well-being and less stress. It’s also been shown to improve your idea of self-continuity—maintaining a sense of self as your world changes—and helping you to get comfortable with your own mortality.

Article Provided by Alive Magazine

October 1, 2022