Tag: Alive

  • Lead an anti-inflammatory lifestyle

    Lead an anti-inflammatory lifestyle

    A few lifestyle changes can make all the difference

    Inflammation is a process of immune activation the body takes to defend against infection, toxins, or tissue injury, with the purpose of healing the body’s tissues. Our immune cells “turn on” inflammation in response to perceived threats by secreting an array of chemical mediators called cytokines, which can be measured in the blood, such as interleukin 6 (IL-6) and C-reactive protein (CRP).

    When prolonged, however, chronic low-grade inflammation becomes the common underlying pathway of a myriad diseases. These include skin conditions, arthritis, heart disease, cancer, and even depression. Most commonly, the factors contributing to chronic inflammation involve diet, the gut microbiome, toxic chemical exposures, bodyweight, and chronic stress.

    Eat a healthy diet

    The standard Western diet is characterized by consumption of processed and ultra-processed foods. The chronic, low-grade inflammation caused by such metabolic excess has been called “meta-inflammation” and has been linked to the development of heart disease and cancer.

    Diets such as the Mediterranean diet, characterized by high consumption of vegetables, fruits, whole grains, legumes, and fish are associated with lower inflammatory cytokines in the blood compared to high-caloric intake and consumption of sweets, refined cereals, processed meats, snacks, and sugary drinks.4 Ultra-processed foods may also contain harmful chemicals, such as bisphenol or phthalates, which have been associated with higher levels of IL-6 and CRP.

    Engage in regular exercise

    Fat tissue secretes inflammatory cytokines, and exercise can suppress this activity. Exercise actually causes muscle to release -inflammatory cytokines.

    The Canadian 24-Hour Movement Guidelines recommend performing a variety of types and intensities of physical activity:
    • moderate to vigorous aerobic physical activities for at least 150 minutes per week
    • muscle strengthening activities using major muscle groups at least twice a week
    • several hours of light physical activities, including standing

    Stepwise strategy to reduce inflammation

    StrategyHow-to
    reduce sugar intakehalve the sugar in your tea or coffee; better yet, don’t use sugar at all!
    improve sleepgo to bed one hour earlier
    break up your stressengage in prayer, meditation, or spiritual reading 10 to 20 minutes a day
    forgivenessexpress forgiveness toward those who’ve offended you (“I forgive her”) so you can let go of those grievances
    sense of purposebook time to spend doing something <fun> with your kids or spouse, or a hobby on your own
    exercisewalk laps around the arena or field instead of sitting while at your kids’ sports practices
    increase antioxidantsensure half your plate contains vegetables and fruits (rich in phytonutrients); consume antioxidant-rich teas like green tea, dandelion, and nettle
    improve microbiomeintroduce fermented foods like kombucha tea or unpasteurized sauerkraut

    By Heidi Fritz

    Article Courtesy of Alive Magazine
  • Wild Blueberry and Saskatoon Berry Honeycomb Tarts with Chamomile Mascarpone Cream

    Wild Blueberry and Saskatoon Berry Honeycomb Tarts with Chamomile Mascarpone Cream

    Wild Blueberry and Saskatoon Berry Honeycomb Tarts with Chamomile Mascarpone Cream

    Lush wild blueberries and sweet Saskatoon berries, rich in brain-boosting anthocyanins, are folded into golden honeycomb tarts and finished with a velvety chamomile-infused mascarpone cream for the ultimate healing indulgence.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • ½ cup wild blueberries
    • ½ cup Saskatoon berries
    • 1 tablespoon raw honey
    • 1 teaspoon lemon juice
    • 1 teaspoon chia seeds
    • ½ cup mascarpone cheese
    • 1 teaspoon vanilla bean paste
    • 1 tablespoon chamomile tea strongly brewed and cooled
    • 1 teaspoon raw honey for cream
    • 4 small grain-free (or gluten-free) tart shells

    Method
     

    1. In saucepan on medium-high heat, cook berries, honey, and lemon juice until slightly thickened. Mash berries to release juices, then mix in chia seeds and let cool.
    2. In bowl, mix mascarpone, vanilla bean paste, chamomile tea, and honey until smooth.
    3. Bake tarts according to box directions, then let cool. Fill tart shells with berry mixture and top with chamomile mascarpone. Serve immediately, or store in fridge for up to 3 days.

    By Corinne Quesnel

    Recipe Courtesy of Alive Magazine
  • Wild Ginger and Blueberry Glazed Crispy Duck Breast

    Wild Ginger and Blueberry Glazed Crispy Duck Breast

    Wild Ginger and Blueberry Glazed Crispy Duck Breast

    The deep, warming spice of wild ginger enhances a glossy, antioxidant-packed blueberry glaze atop perfectly crispy duck breast, bringing both flavour and anti-inflammatory benefits to the table.
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    Servings: 2
    Ingredients Method

    Ingredients
      

    • 2 duck breasts skin on
    • ½ teaspoon sea salt
    • ¼ teaspoon black pepper
    • ½ cup wild blueberries (fresh or frozen)
    • 1 teaspoon grated wild ginger
    • 1 tablespoon raw honey
    • 1 tablespoon apple cider vinegar

    Method
     

    1. Preheat oven to 400 F (200 C). Score duck skin and season with salt and pepper.
    2. In cold pan, place duck breasts skin side down. Heat to medium heat and cook for 5 to 7 minutes, until fat is rendered and skin is crisp.
    3. Flip and transfer to preheated oven for an additional 7 to 10 minutes, or until you’ve reached desired doneness.
    4. Meanwhile, in saucepan, heat blueberries, wild ginger, honey, and vinegar on medium-high heat until syrupy.
    5. Let duck rest for at least 15 to 20 minutes, slice, and drizzle with blueberry glaze.

    By Corinne Quesnel

    Recipe Courtesy of Alive Magazine
  • Wild Raspberry and Chamomile Enchanted Forest Pancakes

    Wild Raspberry and Chamomile Enchanted Forest Pancakes

    Wild Raspberry and Chamomile Enchanted Forest Pancakes

    Soft, golden pancakes infused with calming chamomile and dotted with tart wild raspberries—nature’s own anti-inflammatory superfruit—create a breakfast that soothes the body and delights the senses.
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    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 cup einkorn flour or almond flour
    • 1 scoop vanilla protein powder
    • 1 teaspoon baking powder
    • ¼ teaspoon sea salt
    • ½ teaspoon ground chamomile or steeped chamomile tea, cooled, in place of some liquid
    • 1 large organic egg
    • ¾ cup organic whole milk or any milk of choice
    • 2 tablespoons coconut sugar
    • 2 tablespoon butter melted
    • 1 tablespoon vanilla extract
    • ½ cup fresh wild raspberries
    • 1 tablespoon butter or coconut oil for cooking
    • Extra raspberries for topping
    • Pure maple syrup for topping

    Method
     

    1. In bowl, whisk together flour, protein powder, baking powder, salt, and chamomile.
    2. In another bowl, whisk egg, milk, coconut sugar, melted butter, and vanilla.
    3. Gradually combine wet and dry ingredients, stirring until just combined. Do not overmix! Lumps are fine. Gently fold in wild raspberries.
    4. Heat pan over medium heat, greased with butter or coconut oil. Pour batter to form pancakes and cook for 1 to 3 minutes per side, until golden. Do not overcook!
    5. Serve warm with extra wild raspberries, a coin of butter, and a drizzle of pure maple syrup.

    By Corinne Quesnel

    Recipe Courtesy of Alive Magazine
  • Buffalo Mozzarella Toasts with Roasted Tomatoes and Fruit

    Buffalo Mozzarella Toasts with Roasted Tomatoes and Fruit

    Buffalo Mozzarella Toasts with Roasted Tomatoes and Fruit

    Buffalo-milk cheese (mozzarella or feta), roasted cherry tomatoes, and fruit top sourdough toasts for a breakfast, snack, or BBQ side that’s both savoury and sweet.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 4 – 6 thick slices rustic sourdough or gluten-free bread
    • 3 tablespoons extra-virgin olive oil divided
    • 3 cups cherry tomatoes
    • 1 clove garlic peeled and crushed
    • 4 fresh apricots or 2 peaches pitted and diced
    • ¼ cup sliced fresh basil more to serve
    • ½ teaspoon red wine vinegar
    • ¼ teaspoon sea salt
    • 8 ounces buffalo mozzarella torn
    • ¼ teaspoon coarsely ground black pepper

    Method
     

    1. Preheat oven to 375°F.
    2. On large baking sheet, place bread slices and brush with 1 tablespoon olive oil on both sides, and then set aside.
    3. In large cast iron skillet or glass baking dish, combine tomatoes, olive oil, and garlic. Roast in preheated oven for 15 to 20 minutes, until tomatoes are burst. Transfer to large bowl, discard garlic clove, and cool for 10 minutes.
    4. Meanwhile, toast bread in oven for about 10 minutes, until golden brown, flipping once halfway through. Keep an eye on bread, as ovens can range in how quickly they toast.
    5. To roasted tomatoes, gently stir in remaining ingredients except for cheese. Add toasted bread to serving platter and top with tomato mixture, followed by torn mozzarella, additional basil, and black pepper. Serve immediately.

    By Alison Day

    Recipe Courtesy of Alive Magazine

  • Italian Sheet-Pan Bison Meatballs with Spaghett

    Italian Sheet-Pan Bison Meatballs with Spaghett

    Italian Sheet-Pan Bison Meatballs with Spaghetti

    Gluten-free almond flour is the trick to keeping these bison meatballs tender and juicy. This riff on spaghetti and meatballs gets a healthy makeover with simple ingredient swaps. With familiar flavours, it’s great for cooks looking to try bison or buffalo for the first time.
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    Servings: 6
    Ingredients Method

    Ingredients
      

    Meatballs
    • ½ cup almond flour
    • ½ cup buffalo milk
    • 1 large organic egg
    • 2 teaspoons sea salt
    • 2 pounds lean ground bison or buffalo
    • 1 clove garlic peeled and minced
    • 1 teaspoon finely chopped fresh rosemary
    • 1 teaspoon dried oregano
    • ½ teaspoon dried basil
    • ½ teaspoon ground black pepper
    • ⅛ teaspoon ground nutmeg
    • Olive oil for baking sheet
    Sauce
    • 2 tablespoons extra-virgin olive oil
    • 2 cloves garlic peeled and minced
    • 1 24-ounce jar tomato passata
    • 1 28-ounce can diced tomatoes
    • ¼ teaspoon sea salt
    Pasta
    • 1 pound whole grain or gluten-free spaghetti

    Method
     

    1. Preheat oven to 450°F.
    2. Bring large pot of water to boil for pasta.
    3. In large bowl, mix almond flour, milk, egg, and salt until combined. Mix in bison followed by remaining meatball ingredients. Make sure mixture is uniformly combined.
    4. Drizzle olive oil on large baking sheet and spread to coat. Hand-roll meatball mixture into 2 to 3 tablespoon sized balls and line up evenly on baking sheet, making sure meatballs aren’t touching. Bake in preheated oven for 10 minutes, flip, and bake for 7 to 10 minutes longer, until browned and cooked through.
    5. Meanwhile, make sauce and cook pasta. In large Dutch oven, heat olive oil over medium heat and add garlic, sautéing for a few seconds, until sizzling, being careful not to burn it. Quickly add tomato passata, diced tomatoes, and salt, and bring to a boil. Reduce to a simmer, partially cover, and cook for 20 to 30 minutes. Cook pasta according to package directions and drain.
    6. Add meatballs into sauce and warm through. Toss some of the tomato sauce with cooked pasta and add to bowls. Top with a few meatballs and more sauce. Serve immediately.

    By Allison Day

    Recipe Courtesy of Alive Magazine

  • Thai Bison and Vegetable Noodle Bowls

    Thai Bison and Vegetable Noodle Bowls

    Thai Bison and Vegetable Noodle Bowls

    Like a spring roll in a bowl! Thai-inspired flavours boost this meat and veggie-packed dinner that’s ready in about 30 minutes. Served with gluten-free ramen or on your favourite rice, it’s a colourful, weeknight-friendly meal that highlights the versatility of bison.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 tablespoon avocado or coconut oil
    • 1 pound lean ground bison or buffalo
    • 4 cups thinly sliced or finely chopped green cabbage
    • 9 ounces roughly chopped cremini mushrooms
    • 1 large carrot peeled and thinly sliced or grated
    • 2 scallions thinly sliced
    • 3 cloves garlic peeled and minced
    • ¼ cup packed fresh basil torn, more to serve
    • ¼ cup packed fresh mint finely chopped
    • ¼ cup tamari or low-sodium tamari
    • 2 tablespoons unseasoned rice vinegar or lime juice
    • 1 tablespoon fish sauce
    • 1 tablespoon maple syrup
    • 1 tablespoon fresh grated gingerroot
    • 1 teaspoon toasted sesame oil
    • 4 servings gluten-free ramen or jasmine rice cooked
    • Sriracha to serve

    Method
     

    1. Heat large Dutch oven or pot over medium-high and add oil, followed by bison. Break up bison and continue to cook, stirring often, until browned and cooked through, about 8 minutes. Add cabbage, mushrooms, carrot, scallions, garlic, and 2 tablespoons water. Stir and cover, keeping heat at medium-high, for 5 minutes to soften vegetables. Uncover and stir again. Reduce heat to medium and cook uncovered, stirring often, until vegetables are tender, 5 to 8 minutes longer. Stir in basil and mint.
    2. In measuring cup or medium bowl, combine 3/4 cup water, tamari, vinegar, fish sauce, maple syrup, ginger, and sesame oil. Add to bison and vegetable mixture and bring to a boil. Reduce heat to low and cover until ready to serve with noodles or rice, additional basil, and sriracha.

    By Allison Day

    Recipe Courtesy of Alive Magazine

  • Exercise and mental health

    Exercise and mental health

    Marrying your movement to your mood

    Life does get in the way

    Exercise and poor mental health are at war with each other: exercise can be an effective treatment for a condition that, by its very nature, dampens your will to move.

    Most exercise programs don’t consider psychological hurdles. Motivation is the nucleus of self-improvement. It is the ocean between should and can. Mass market programs are made to be sold; asking “Is this even possible for you?” is a poor retail tactic.

    The most important point when motivation is at play is just emphasizing that any exercise is better than none.

    A systematic review and meta-analysis of 15 prospective studies of nearly 200,000 people noticed “significant mental health benefits from being physically active, even at levels below the public health recommendations.”

    Quality, not quantity. Never mind 150 minutes—let’s start with five.

    There’s such a thing as too much

    In fact, too much physical activity too quickly can manifest as a form of self-harm, masking important emotions.

    Listen to your body

    A structured exercise program can be a catalyst. However, trusting yourself and being in touch with your emotions is paramount. Whatever gets you out the door: do you like to walk, play tennis, hike?

    Antidepressants have the common side effect of weight gain, which can lead to body dysmorphia. While both sexes can feel pressure to conform to a societal norm, men suffer differently.

    Some men are trying to achieve an unrealistic goal, which leaves them in a state of dissatisfaction. While chasing it, they’re still doing things that seem outwardly healthy, like going to the gym. They’re eating food in what seems to be a healthy manner, but perhaps that has led them to use performance-enhancing drugs. It circles back to just being someone who is trying to deal with those demons themselves and not seeking support.

    It’s a beautiful thing to move in your body, be in your body, and just listen.

    Sources of hydration for exercise

    watercarbonated water is just as effective
    sports drinksmake your own by adding 1/2 tsp (2 mL) of salt per litre of water, along with some sweetener or fruit.
    coconut watercontains high levels of potassium
    chocolate milkcontains the necessary fat and protein
    green teaimproves the function of the body during exercise

    How to get started

    • Start simple.

    • Do what you enjoy.

    • Set reasonable goals.

    • Try not to think of exercise as a chore.

    • Plan for, and accept, setbacks.

    Article Courtesy of Alive Magazine
  • Smarty plants

    Smarty plants

    Why their memory and communication matter for our health

    Plants can “remember”

    Plants have a kind of memory. For example, sunflowers track the sun throughout the day, return to their starting position at night, and anticipate sunrise even in total darkness. Similarly, albizia tree leaves open and close in rhythm with daylight cycles, continuing their movement even when placed in a dark environment.

    Certain species of seeds have been shown to “remember” the daylight conditions their parent plants experienced, which determines when they germinate. In some cases, these memory-driven adaptations last for decades, helping to ensure survival in specific environmental conditions.

    Plants as timekeepers

    Beyond memory, plants also display a remarkable ability to measure time. Some seeds require specific night lengths to trigger germination, demonstrating an internal biological clock. For instance, begonia seeds will not sprout unless nighttime darkness falls below a particular threshold.

    Other plants, like bamboo, seem to take timekeeping one step further. Certain varieties bloom and die in synchronization across the globe despite growing in different conditions. This finding suggests an innate, built-in calendar that spans years or even decades.

    Plants communicate through chemical signals

    Perhaps the most fascinating discovery has been that plants “talk” to one another (and to other organisms) through chemical signals. When attacked by herbivores, plants release airborne compounds that act as distress signals, warning neighbouring plants to activate their defenses. Some even enlist the help of insects. When under threat, certain plants emit chemicals that attract predatory insects to eliminate their attackers.

    Many plants use specific chemical compounds to attract pollinators. Some even mimic pheromones or give off scents resembling rotting meat to trick insects into visiting. Others, like the skunk cabbage, generate heat to amplify their scent and attract pollinators.

    What this means for us

    Understanding plant “intelligence” can reshape the way we interact with nature. Here’s how these findings can be applied in practical ways.

    Better nurturing and relating to plants

    If plants are capable of memory and communication, how we care for them matters. Recognizing their ability to respond to environmental cues can help us cultivate healthier, more resilient plant life.

    Designing healthier spaces

    Urban planners are increasingly implementing research that suggests green spaces improve air quality, reduce stress, and enhance well-being. They’re betting that urban environments that integrate plants with known adaptive behaviours into their designs can benefit residents in multiple ways.

    Creating therapeutic environments

    The presence of plants has been shown to lower anxiety and boost mood. Understanding plant behaviour could inform how we design healing spaces, such as hospitals and therapy rooms.

    As plant research continues, we may uncover even deeper insights into their cognitive-like abilities. Recognizing plants as active participants in ecosystems, not just as resources, can help us create more sustainable, healthy, and harmonious environments for both humans and plants alike.

    By Adam Meyer

    Article Courtesy of Alive Magazine
  • Meditation, mindfulness, and mental health

    Meditation, mindfulness, and mental health

    Combatting the loneliness epidemic

    What if you could be even 1 or 2 percent happier?

    Meditation, even for a few minutes at a time, can be hugely beneficial.

    You are not alone in being lonely

    The extent of mental illness has disproportionately increased post-COVID. The pandemic forced people who were already experiencing stress into isolation, and loneliness is a breeding ground for anxiety.

    Loneliness has become the biggest epidemic that the world is facing. We spend more time on the internet scouring the news, which is negative. It makes us feel even more lonely because we fear that nobody cares for us—which is unfounded— and that loneliness just pervades.

    Mindfulness, one type of meditation, can be an elixir. It’s interesting to understand why it is necessary and why it works.

    Pay attention to what you pay attention to

    The brain wants to put as much as possible into the unconscious, which helps you to get through life quickly. But that knowledge base is marked by emotions.

    This accumulation of unacknowledged emotions can be manifested as forms of stress. This is where mindfulness can be helpful as a method of recognizing and slowing that process.

    Mindfulness is the deliberate, intentional focus in a nonjudgmental way. By being aware of how crucial your attention is, you can understand that <where> you put your attention has an impact on who you are and—more importantly—who you’re going to be.

    This is the first step toward a meditation practice. Without self-awareness you’re a cork in the ocean. By paying attention deliberately, and being aware of more positive things, you’re creating a future for yourself that’s going to be more positive, and one you’re more connected with.

    Breathe through it

    calm and control your breathing is a powerful tool. We can use the breath to control our anxiety and our mood.

    Try the pranayama breathing technique or joining a yoga practice at a local community centre—readily available and inexpensive—since this also combats loneliness.

    The admonishments to “keep in shape” and “stay healthy” are associated almost solely with our bodies from the neck down. But the benefits of being mindful, and learning to calm and relax our thoughts, are incontrovertible.

    Therapists use the “thought train” analogy: you are a passenger on a train; the passing landscape represents your thoughts. Allowing the thoughts to simply pass by, without judgment, is the essence of mindfulness, and the seed of meditation.

    What self-care really means

    Research has consistently shown that mindfulness improves brain volume, increases the grey matter, lessens the chances of dementia, and reduces depressive symptoms and anxiety. There are cardiovascular benefits: reducing chances of stroke and heart attacks, and immune function increases.

    By Kenny Bodanis

    Article Courtesy of Alive Magazine