Tag: Alive

  • 6 ways to take back your mornings

    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

  • Sleep better tonight!

    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

  • Cast-iron cooking

    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.
    Print Recipe Pin Recipe
    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
     

    1. Sprinkle trout with salt and pepper.
    2. 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.
    3. Serve with rice and garnish with fennel fronds.
    4. 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.
    Print Recipe Pin Recipe
    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
     

    1. 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.
    2. Meanwhile, for gremolata, in medium bowl, combine lemon juice and zest with garlic, chopped dill, parsley, and pinch of salt.
    3. 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.
    4. 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.
    5. To serve, plate polenta and fish and top with gremolata, and place tomatoes on the vine alongside. Sprinkle with salt.
    6. 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.
    Print Recipe Pin Recipe
    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
     

    1. In large pot, boil pasta until tender. Drain and set aside.
    2. Meanwhile, chop garlic, chili pepper, and parsley.
    3. In 12 inch cast iron skillet, heat chili oil. Add shrimp and fry for 1 minute on each side. Remove to cutting board.
    4. 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.
    5. Enjoy!

    Article Provided by Alive Magazine

  • 5 health benefits of nostalgia

    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

  • How to maintain muscle and bone health

    How to maintain muscle and bone health

    How to maintain muscle and bone health

    Let’s be proactive

    It’s a natural part of the aging process: degradation and loss of our cartilage, bone density, and muscle strength. So, what can be done throughout those intervening years? How can we manage joint pain and bone and muscle loss before they become unbearable? Read on.

    A lifetime of wear and tear

    Dr. Pascal-André Vendittoli is an orthopedic surgeon with a sub-specialty in hip and knee replacement. He says that past the age of 40, we lose about 1 percent of our bone density annually. He adds that for many people, the degradation can be more severe.

    “We know that in the general population there are about 15 percent of people who will really suffer from wear and tear on their knees and hips throughout their life. They will need to receive treatments to try to improve their condition. This can be a medical treatment, or a surgical treatment to replace the joint with a prosthetic,” says Vendittoli.

    Vendittoli emphasizes that surgery is a last resort, to be considered only once the chronic discomfort and lack of function interferes with daily tasks such as walking, standing, or being able to perform your job.

    Managing joint pain and bone and muscle loss

    Manage stress

    Naturopathic doctor Amanda Capasso says that one of the most important steps in managing bone loss is managing stress. This will reduce your body’s natural hormonal reaction to anxiety and worry, which can be damaging.

    “Having long, chronic elevated cortisol is not great for bone health. It creates a lot of inflammation, and it just changes … your bones, how much calcium they release back into your bloodstream, and how much they take out.”

    Capasso says that stress reduction can be as simple as reorganizing your priorities and giving yourself a little bit more time for a walk, or yoga, or meditating.

    She says that your stress reduction should not be an additional burden to your already busy life. “Some people are going to hate meditating, and some people are going to hate yoga … So it’s just individualizing care and finding what works for them. For a lot of people … it’s just taking a bath or going to get your nails done.”

    Consider your diet

    Diet also plays a big role in bone and muscle health. Capasso has seen a lot of success with patients who have switched to the Mediterranean diet—reducing red meat and adding more vegetables, oils, and fish.

    Exercise

    Both professionals agree that there is no substitute for regular exercise. Vendittoli says, “When it comes to hips and knees, you cannot stop moving. Quite the opposite … It could become a vicious circle. When you have pain from wear and tear in your joints and you stop moving, it becomes worse and worse.”

    If you are experiencing joint or muscle pain, Vendittoli suggests switching to a less impactful activity such as walking instead of running, or swimming instead of tennis.

    Article Provided by Alive Magazine

  • Celebrate Oktoberfest!

    Celebrate Oktoberfest!

    Celebrate Oktoberfest!

    Delicious and healthy iconic German specialties

    Anchored in tradition but updated for health, these recipes for some of the greatest Oktoberfest foods will have you ready to celebrate!

    Plant-based Schnitzel with Noodles

    Schnitzel usually means tenderized meat coated in egg and bread crumbs and deep-fried. This version of schnitzel would have even Julie Andrews singing its praises, thanks to the tender tofu that skips the fryer.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 12 to 15 ounces block firm or extra-firm tofu
    • ½ cup gluten-free flour blend
    • ¾ cup water or beer
    • 1 ½ cups bread crumbs
    • 1 teaspoon smoked paprika
    • ½ teaspoon garlic powder
    • ¾ teaspoon salt divided
    • 1 ½ tablespoon sunflower oil or canola oil divided
    • 8 ounces dried egg noodles or gluten-free pasta
    • ½ cup chopped parsley to garnish

    Method
     

    1. Slice tofu twice horizontally to create 3 pieces about 1/2 in thick, then cut each piece in half vertically to make 6 pieces. Different brands are different thicknesses, so slice it however is best to make pieces slightly smaller than a deck of cards.
    2. Line baking tray with clean kitchen towels and place tofu pieces on top in a single layer. Top with more towels, followed by another baking sheet. Weight the baking sheet (with books or cans of beans) and let moisture drain for 15 minutes.
    3. Preheat oven to 350 F.
    4. In shallow bowl, combine flour and water or beer. In second shallow bowl, combine bread crumbs, paprika, garlic powder, and 1/4 tsp salt.
    5. Sprinkle drained tofu with remaining 1/2 tsp salt, then dip each piece in flour mixture followed by spiced bread crumbs. Place on paper towel-lined plate and pat extra bread crumb mixture gently on top in any bare areas.
    6. In large skillet, heat 1 Tbsp oil over medium-high heat. When hot, add half the tofu and cook 2 minutes on each side, or until golden, pressing down with flat spatula on top to ensure crumbs brown evenly. Return tofu to paper towel-lined plate to drain excess oil.
    7. Remove any loose bread crumbs from skillet, then add remaining 1/2 Tbsp oil and cook remaining tofu.
    8. Meanwhile, cook pasta as per package instructions. Heat sauce, if using.
    9. Serve drained pasta topped with schnitzel and sauce of choice. Sprinkle with chopped parsley.
    10. Enjoy!

    Gluten-Free Pretzels

    Large pretzels are a staple of many Oktoberfest celebrations. The large pieces of golden, twisted pretzel dough come topped with coarse salt for a savory crunch with every bite.
    Print Recipe Pin Recipe
    Servings: 10
    Ingredients Method

    Ingredients
      

    • 2 cups sweetened or unsweetened nondairy milk divided
    • 1 tablespoon dry active yeast
    • ½ teaspoon cane sugar
    • ½ cup tapioca starch
    • ½ cup + 2 tablespoons cornstarch
    • 3 cups all-purpose gluten-free flour
    • 2 tablespoons psyllium husk powder
    • 1 ½ teaspoon salt
    • ⅓ cup vegan butter or coconut oil melted
    • 5 cups water
    • ¼ cup baking soda
    • Coarse salt

    Method
     

    1. In small pot, heat 1/2 cup nondairy milk (or microwave) until warm to the touch but not scalding. In heat-proof bowl, add yeast and sugar, then pour milk overtop. Set aside for 15 minutes.
    2. In stand mixer or large bowl, whisk tapioca starch, cornstarch, flour, psyllium, and salt. Add melted butter or oil, remaining 1 1/2 cups nondairy milk, and yeast mixture. Use dough hook or hand mixer on low speed to beat until just combined.
    3. Shape dough into a ball. Transfer to lightly oiled bowl, cover with dish towel and set in a warm, draft-free place for 90 minutes.
    4. Preheat oven to 400 F.
    5. In medium pot, bring 5 cups water to a simmer with baking soda. Line 2 baking sheets with parchment paper. On cutting board or clean countertop, divide dough into 10 pieces and roll into 15 in strands. Push edges away from you into a “U” shape and twist the ends over each other twice (there are plenty of videos online for this if you need help). Then bring the ends down to the bottom of the “U.”
    6. Remove pot of water from heat. Using large, flat spatula, carefully pick up and slide a pretzel into water for 30 seconds. If water doesn’t cover the pretzel, rotate pot to submerge. Remove pretzel to parchment-lined baking sheet and repeat with remaining pretzels. You can do this all at once, but the pretzels are delicate.
    7. Sprinkle pretzels with coarse salt and bake for 15 to 20 minutes, until golden brown.
    8. Enjoy!

    Dunkel Beer-Marinated Rotisserie-Style Chicken

    This dark beer-marinated chicken uses the convection setting on your oven to create a crispy skinned bird. (If you don’t have a convection setting on your oven, you can simply bake the chicken for longer at the same temperatures as below, until a meat thermometer inserted in the thickest part of the thigh reads 165 F.)
    Print Recipe Pin Recipe
    Servings: 5
    Ingredients Method

    Ingredients
      

    • 1 lemon
    • 5 pounds whole chicken
    • 2 fresh thyme sprigs
    • 1 cup dark beer
    • 1 tablespoon olive oil
    • 1 teaspoon German mustard or any grainy or stone-ground mustard
    • 4 garlic cloves minced
    • 1 ½ teaspoon salt
    • 1 teaspoon pepper
    • 2 teaspoons dried basil

    Method
     

    1. Zest and juice lemon. Stuff chicken cavity with leftover lemon pith and fresh thyme sprigs. In medium bowl, combine lemon zest and juice with remaining ingredients and pour over chicken in large bowl, pot, or leak-proof, sealable bag. Gently separate chicken skin from breast and legs without tearing, and scoop some of the marinade juices inside. Refrigerate for at least 1 hour, up to 12 hours.
    2. Heat oven to 400 F on convection roast setting.
    3. Place chicken in roasting pan and pour remaining marinade overtop. It should be elevated above juices to allow chicken to crisp. A metal rack that fits inside the roasting pan can be used. Roast for 30 minutes. Lower heat to 375 F and roast for 50 minutes longer, basting chicken every 20 minutes, until internal temperature reads 165 F and juices run clear. Loosely tuck a large piece of parchment paper over chicken during the last 30 to 60 minutes if overly brown.
    4. Remove chicken from oven and let it rest for 10 minutes. Carve chicken and serve with sieved juices, or thicken juices with beer and cornstarch to make gravy.
    5. Enjoy!

    Recipes Provided by Alive Magazine

  • Eat the rainbow

    Eat the rainbow

    Eat the rainbow

    Colorful recipes to support immune health

    Eating a rainbow of different fruits and vegetables each day is a simple way to make sure we get the essential nutrients our bodies need. With a handful of colorful recipes on hand, the path to a healthier you is just a forkful away.

    Halibut Poached in Tomato Red Pepper Sauce

    Lycopene is a potent antioxidant that also happens to provide foods such as tomatoes and red peppers with their characteristic red color.
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    Ingredients Method

    Ingredients
      

    • 2 large red peppers
    • 1 tablespoon grapeseed oil
    • ½ teaspoon fennel seeds
    • 1 small yellow onion chopped
    • 3 garlic cloves minced
    • 1 28 oz can diced tomatoes
    • 3 tablespoons tomato paste
    • ½ teaspoon salt
    • 1 teaspoon dried oregano
    • 1 tablespoon coconut sugar optional
    • ¼ teaspoon crushed red pepper flakes
    • ½ cup water or red wine
    • 4-5 ounces skinless halibut fillets
    • Fresh dill or parsley leaves for garnish

    Method
     

    1. Preheat broiler and set oven rack about 6 in from top of oven.
    2. On baking tray, place red peppers and broil, turning occasionally, until blackened and blistered on all sides, about 5 to 8 minutes total. Remove from oven and set aside until cool enough to handle. Peel off skin, slice pepper open, remove seeds and roughly chop. Place in small bowl and set aside. Peppers may be prepared up to 2 days ahead and refrigerated in airtight container.
    3. In large skillet or large saucepan, heat oil and fennel seeds together over medium heat. Once fennel seeds are fragrant, about 1 minute, add onion and garlic and cook, stirring often, until onion is translucent, about 4 minutes. Add canned tomatoes along with their juices, tomato paste, salt, oregano, coconut sugar (if using), and crushed red pepper flakes. Cook, stirring often, allowing tomatoes to soften and break down a bit, about 5 minutes. Stir in water and reserved chopped red peppers. While stirring, let mixture come to a simmer. At this point, you can adjust the consistency of your sauce. If you like your sauce to have some texture and be a bit chunky, leave as is. Alternatively, puree sauce in blender for a smooth consistency and return back to skillet, bringing to a simmer over medium heat.
    4. Place halibut fillets in sauce, cover skillet with a lid, and reduce heat to medium-low. Cook fish until it is opaque and beginning to flake easily, about 12 to 15 minutes. Check often to make sure sauce is not reducing too much. If it does, simply add a bit more water.
    5. To serve, divide tomato red pepper sauce and fish among shallow bowls. Garnish with chopped dill or parsley, if desired, and enjoy!

    Herb and Greens Frittata

    Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens.
    Print Recipe Pin Recipe
    Ingredients Method

    Ingredients
      

    • 2 tablespoons grapeseed oil divided
    • 1 leek finely chopped and well rinsed
    • 8 green onions trimmed, white and light green parts finely chopped
    • 2 cups fresh flat-leaf parsley leaves and tender stems finely chopped
    • 1 cup dill fronds and tender stalks finely chopped
    • 1 cup fresh cilantro leaves and tender stems finely chopped
    • 4 cups packed mixed greens (spinach, kale, collard greens, Swiss chard, etc.) finely chopped
    • 5 large eggs
    • ½ teaspoon ground turmeric
    • ½ teaspoon salt
    • ½ teaspoon pepper
    • ½ cup raw pumpkin seeds

    Method
     

    1. Preheat broiler and set oven rack about 6 in from top of oven.
    2. In 8 in cast iron skillet or oven-safe frying pan, warm 1 Tbsp grapeseed oil over medium-high heat. Add leek and green onions and cook, stirring often, until softened and lightly browned, about 4 minutes. Add parsley, dill, cilantro, and mixed greens, and continue cooking, stirring constantly, until wilted, about 2 minutes. Tip herb mixture into fine-mesh colander placed in kitchen sink and let any leached moisture drain away. With spoon, press mixture down to ensure herb mixture is not too wet. Set aside. Wipe out skillet and set aside.
    3. In large bowl, whisk together eggs, turmeric, salt, and pepper until well combined. Stir in drained herb mixture and pumpkin seeds.
    4. Place skillet back over medium heat and warm remaining 1 Tbsp oil. Pour in egg mixture, cover with lid, and cook until sides of frittata start to pull away from skillet and have begun to brown, about 5 minutes. Remove lid and transfer to oven under the broiler until egg is set, about 2 to 3 minutes. While warm, carefully unmould onto serving platter. Cut into wedges and serve.
    5. Enjoy!

    Purple Cabbage and Apple Soup

    Blue and purple fruits and vegetables (like those in this vibrant soup) contain powerful antioxidants called anthocyanins that promote health and proper brain function.
    Print Recipe Pin Recipe
    Ingredients Method

    Ingredients
      

    • 1 tablespoon grapeseed oil
    • 1 medium yellow onion diced
    • 2 garlic cloves minced
    • ½ large head purple cabbage, about 25 oz finely chopped, plus extra for garnish
    • 1 medium yellow potato peeled and diced
    • 2 apples cored and diced
    • 1 tablespoon apple cider vinegar
    • 4 cups no-salt-added vegetable stock
    • ½ teaspoon salt
    • 6 tablespoon sour cream for garnish

    Method
     

    1. In large saucepan, heat grapeseed oil over medium-high heat. Add onion and sauté, stirring often, until softened and translucent, about 4 minutes. Stir in garlic and cook until fragrant, about 1 minute. Stir in cabbage, potato, apples, vinegar, vegetable stock, and salt. Bring mixture to a simmer, lower heat to medium-low, cover, and let slowly simmer until cabbage is tender, about 15 minutes.
    2. Working in batches, if necessary, in blender, puree soup until very smooth. Return back to saucepan and warm over medium heat. Taste and adjust seasoning, as desired.
    3. To serve, divide soup among 4 serving bowls. Swirl 1 Tbsp sour cream into each bowl of soup and top with a sprinkle of shredded raw cabbage. Enjoy while warm.

    Recipes Provided by Alive Magazine

  • 7 health benefits of echinacea

    7 health benefits of echinacea

    7 health benefits of echinacea

    There’s more to this herb than meets the eye

    Echinacea isn’t just a pretty purple flower. It has some impressive healing properties. You may already know it helps the common cold—more on that below—but there are a lot of other health benefits of echinacea.

    1. Shortens the common cold

    A lot of people turn to echinacea at the start of a cold and with good reason. Research shows that echinacea possesses chemicals that may help increase the number of white blood cells in your body. White blood cells support your body while you fight off infections. Echinacea is a great immune-boosting supplement to keep on hand when you start to feel under the weather.

    2. Reduces inflammation

    Chronic inflammation may lead to illnesses such as heart disease, cancer, and Alzheimer’s disease. In one small study, participants who were non-responsive to non-steroidal anti-inflammatory drugs experienced reduced pain and anti-inflammatory results using a ginger and echinacea extract.

    3. Helps to reduce respiratory illness after travel

    When we fly, we encounter countless people and their microbes. However, echinacea may act as a defense against the germs we encounter when we travel. In one study, participants were asked to take either echinacea or placebo tablets before and during air travel. The echinacea group reported that they had lower respiratory symptoms compared to the placebo group.

    4. Boosts antioxidants

    When antioxidants are introduced to the body, they can delay or stop the damage from oxidative stress. Certain species of echinacea contain high levels of cichoric acid, which is a powerful antioxidant. By taking echinacea, the boost in free-radical fighting antioxidants may decrease the damage caused by oxidative stress.

    5. Protects against cancer

    In one study, researchers discovered the cichoric acid from Echinacea purpurea extract decreased colon cancer cell activity and eliminated some cancer cells. In another study, echinacea extract caused the death of lung cancer cells. Researchers need to conduct more research on these effects.

    6. Reduces the need for antibiotics

    Bacterial infections linked to ear infections, pneumonia, and sinus infections may require antibiotics. However, if antibiotics are used too frequently, it can lead to antimicrobial resistance and wipe out the “good” bacteria in our bodies. In a search to discover alternative treatments, scientists administered echinacea or vitamin C to a group of children. The children given echinacea were less likely to have respiratory illnesses that could develop into bacterial infections thus reducing the need for antibiotics.

    7. Relieves sore throats

    Although sore throats are often thought to be associated with strep throat, most are caused by viral infections. With a virus, you must wait for it to run its course and find symptom relief in the meantime. As a natural treatment option, echinacea has proven to be effective in relieving the symptoms of sore throats.

    Article Provided by Alive Magazine

  • 8 tricks for staying focused

    8 tricks for staying focused

    8 tricks for staying focused

    Squash that brain fog

    We’ve all had trouble focusing before. It’s natural for our minds to wander now and then, but it can be frustrating when it happens often. Take a few minutes to find out how you can stay focused and defeat that brain fog.

    1. Get more sleep

    When we don’t get enough sleep, we can’t concentrate, our thought process slows, and our memory is impaired. It’s recommended we get about seven to eight hours of sleep per night. Unfortunately, a lot of people don’t dedicate enough time to sleep, but it’s something we should all prioritize.

    2. Exercise

    Another step you can take to improve focus and concentration is to exercise. One study showed that participants increased the size of their hippocampus, the area of the brain responsible for memory and learning, after aerobic exercise.

    3. Meditate

    There are many great reasons to meditate, including improving focus and concentration. Researchers say our mind wanders about half of the time, which makes it hard to concentrate on just about anything. Meditation can help us reset and bring our attention back to the task at hand.

    4. Play cognitive training games

    A decade-long study tracked participants as they performed cognitive training exercises. Those participants who participated in cognitive interventions either maintained their level of cognitive function or experienced improvement in brain function. Examples of cognitive training activities that may train your mind to focus are completing crossword puzzles and playing video games.

    5. Spend time in nature

    When we spend time outside in nature our anxiety levels decrease, our immune systems get a boost, and our focus improves. Researchers asked study participants to spend 50 minutes walking in either an urban or natural environment. Those individuals who spent time in nature had better cognitive function than those in the urban setting.

    6. Add some caffeine to your diet

    Caffeine can block adenosine receptors, which results in the release of several neurotransmitters responsible for healthy cognitive function. One of those neurotransmitters, dopamine, helps the brain focus. In moderation, caffeine can help you focus and increase your concentration.

    7. Have breakfast every morning

    While we often associate blood sugar levels with diabetic patients, low glucose levels can affect just about anyone. Keeping blood sugar levels up is also key to optimal brain function and will help you to maintain your focus. Eating full meals and snacks can help, especially after fasting all night while you sleep.

    8. Eat a brain-boosting diet

    Omega-3 fatty acids can be found in fish, nuts, and supplements. They play a crucial role in the body by fighting off heart disease, joint pain, and even depression, though more research is needed. Omega-3s can also help you focus. In a study performed with healthy adults, omega-3 supplements improved cognitive performance compared to the placebo group.

    Article Provided by Alive Magazine

  • Co-pilot vitamins

    Co-pilot vitamins

    Co-pilot vitamins

    How vitamin D and vitamin K2 work together

    Vitamin D got our attention for its promising role in immune health in 2020, but it doesn’t work alone. Learn about its lesser-known co-pilot, vitamin K2, and how these two nutrients collaborate for many aspects of health.

    Teamwork

    No nutrient works in isolation. For many aspects of well-being, notably bone and heart health, vitamin D teams up with vitamin K. Some of the same chronic illnesses that predict poor COVID prognosis also happen to be associated with reduced vitamin K status.

    Balancing act

    At the simplest level, vitamin D facilitates calcium absorption, while vitamin K2 directs that calcium toward bones and away from blood vessels. This particular synergy also means K2 may play a role in safeguarding against potential ill effects of excess vitamin D-induced calcium absorption, such as by restoring flexibility to hardened arteries.

    Digging deeper, vitamin D stimulates the production of metabolic proteins that remain essentially inactive until vitamin K2 flips their switch to “on.” Vitamin D encourages the action of bone-building cells, while vitamin K2 reins in the action of bone breakdown cells, a balance central to maintaining bone density. The combination of D and K2 together appear to help make bones both stronger and more flexible.

    This may be especially important for children’s health, since growing bones need vitamin K2 to effectively incorporate calcium into healthy bone architecture.

    Homing in on immune health, both vitamin D and K2 play a role in healthy lung function, with D modulating immune response to respiratory pathogens, while K2 is believed to help protect elastic tissues that give lungs their ability to expand and contract.

    Clearing up vitamin K confusion

    Vitamin K is not a singular vitamin but is actually a small family of vitamins largely represented by the siblings K1 and K2. While it’s rare to be deficient in vitamin K1, researchers believe that inadequate levels of vitamin K2 may be common.

    Vitamin D deficiency is common too. While vitamin D is mostly derived from sun exposure, with fatty fish being one of the very few food sources, so low levels are no mystery. The reasons behind a potential low vitamin K2 status are a little more complex. Some animal-based fare, namely egg yolks and butter, contain a pinch of K2. Certain fermented foods that are underrepresented in the North American diet, such as specific cheeses, are rich in vitamin K2.

    Supporting our immune health

    Many of us are thinking about the big picture of health resilience. Exercise and nutrition are parts of the solution. Topping up with key nutrients may prove inexpensive insurance against health vulnerabilities.

    To be clear, no nutrient has been proven to prevent or treat COVID-19. Clinical trials are ongoing. In the meantime, there’s no downside to making sure we are getting adequate amounts of important nutrients. Check with your health care practitioner for personalized advice.

    Article Provided by Alive Magazine