Tag: Alive

  • Extend your biological clock

    Extend your biological clock

    Extend your biological clock

    Time keeps moving forward, and while we can’t turn back the clock, maybe we can “slow it down” a bit. Biological age assesses the vitality of your cells, offering insights beyond the measured years on a calendar. This differs from our chronological age, which is simply the number of years we’ve lived. Biological age consistently outshines chronological age in predicting health; a younger biological age often means better health and reduced age-related disease risk. You can help nudge your body’s internal timekeeper to adopt a more relaxed pace, ensuring your cells and tissues remain as lively as your spirit.

    Foods that fuel longevity

    Nutrition is crucial for preserving youth. A diet rich in antioxidants, healthy fats, and nutrients can noticeably decelerate aging. Foods like berries, nuts, leafy greens, and fish support skin and body wellness.

    Move it or lose it

    Exercise is not just about staying fit—it’s also about keeping your spirit young. Regular physical activity boosts endorphins and enhances mood, while also preserving muscle and bone strength. Whether you dance, practise yoga, or make time for a brisk walk, daily movement wakes up your body and keeps you feeling young.

    Sleep―your secret weapon

    Quality sleep is essential for cellular repair and rejuvenation, aiding muscle recovery, memory consolidation, and hormone regulation. While sleeping, your brain clears out toxins that accumulate during the day, boosting mental clarity and cognitive function. Restful sleep does wonders for your long-term health. And, it’s nature’s simplest (and cheapest) beauty secret.

    Social relationships help us live longer

    Human connection acts as a powerful ingredient for a longer, happier life. Chatting with friends, sharing a laugh, or just knowing someone’s got your back can help slow down your biological clock. Join a book club, volunteer at your local library, take that Italian cooking class you’ve always dreamed about, or invite your neighbour to go for a walk.

    Maintain your zen (and your youth)

    Chronic stress accelerates aging by raising cortisol levels, leading to inflammation and skin issues. Practices like yoga, meditation, and deep breathing can effectively manage stress. Stress significantly impacts skin health, making relaxation a vital antiaging strategy.

    Lifelong learning―stay curious

    A curious mind is a youthful mind. Embracing new challenges isn’t just soul enriching—it can add years to your life. Curiosity and a love of learning keep the brain agile, so engage in interesting hobbies, pick up that book you keep meaning to read, or learn a new skill. Be a student for life.

    The power of positivity―laugh your way to a longer life

    Positivity enhances mental and physical health, boosting immunity, reducing stress, and extending lifespan. Cultivate optimism through affirmations, social connections, self-care, and humour. Laughter, a natural stress reliever, lightens life’s burdens

    by Nancy Hillis

    Article Courtesy of Alive Magazine

  • Break free from conventions with traditional medicine

    Break free from conventions with traditional medicine

    Break free from conventions with traditional medicine

    Bridge the gap between conventional and traditional medicine to enhance health

    Traditional Chinese medicine

    Traditional Chinese medicine (TCM) revolves around qi, a concept in Chinese culture describing the energy that flows through everything. An imbalance of qi can cause disease. The ancient Chinese believed that good health comes down to achieving an equilibrium between your internal organs and natural surroundings. Acupuncture, tai chi, and cupping therapy are all TCM modalities.

    Traditional Indian medicine

    In India, traditional medicine is divided into three categories: Ayurveda, Siddha, and Unani. Ayurveda, the most used, is a holistic, personalized system aimed at promoting longevity. As in TCM, Indian medicine is centred on balancing bodily organs and external elements.

    Traditional Indigenous medicine

    For centuries, Indigenous populations in North America have practised their own traditional forms of wellness through ceremonies; plant, animal, or mineral-based medicines; energetic therapies; and physical or hands-on techniques, all of which rely upon an emphasis on Mother Earth.

    Traditional African medicine

    Traditional African medicine is deeply rooted in the spiritual, with many practitioners using divination to connect with the gods and ancestral spirits for diagnosis before treatment with herbal medicines.

    How is traditional medicine different?

    Traditional medicine is often treated as pre-scientific, but a lot of conventional medicines come from plants. For example, aspirin was derived from the bark of a willow tree and morphine is extracted from the opium poppy, while vincristine—long-used in chemotherapy treatments—was isolated in 1961 from a Madagascar periwinkle flower.

    Benefits of traditional medicine

    One of the key benefits of traditional and alternative medicine is its holistic approach to health. Alternative medicine practitioners often spend over an hour with a patient each session, addressing a myriad of different concerns.

    Complementary and alternative medicines

    HerbUses
    garlicmay help reduce inflammation, cholesterol, blood pressure, and blood sugar levels and to help support immunity
    gingermay help treat nausea, heartburn, and bloating; may help reduce inflammation
    elderfloweris used to help treat colds, flu, and constipation; may help lower blood pressure
    ginsengmay boost energy and sex drive
    shea butteris anti-inflammatory; protects skin cells; is used to treat skin and eczema
    ashwagandhamay reduce inflammation, pain, and anxiety
    cuminmay help reduce cholesterol; may help maintain healthy blood sugar levels
    turmericmay help treat arthritis pain, anxiety, and inflammation
    cardamommay help treat nausea; may help to reduce blood pressure, blood sugar, inflammation
    echinaceamay help treat colds, flus, infections, and wounds

    Article Courtesy of Alive Magazine

  • Halibut Tacos with Spicy Cilantro Pea Purée

    Halibut Tacos with Spicy Cilantro Pea Purée

    Halibut Tacos with Spicy Cilantro Pea Purée

    This dish takes inspiration from two classic fish dishes―the mushy peas served with fish and chips and spicy fish tacos. We’ve made the peas fresh, bright, and a little spicy by using fresh or frozen peas, lots of fresh cilantro, serrano pepper, and lime juice. Combined with lightly marinated and baked halibut and topped with radishes and more cilantro, these tacos are satisfying and delicious.

    Halibut Tacos with Spicy Cilantro Pea Purée

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    Servings: 4
    Ingredients Method

    Ingredients
      

    Pea Purée
    • 2 tablespoons extra-virgin olive oil divided
    • 1 garlic clove peeled and crushed
    • 1 shallot finely diced
    • 1 cup frozen or fresh shelled peas
    • Pinch salt
    • 1 cup loosely packed cilantro leaves and stems plus more for garnish
    • ½ serrano pepper
    • 1 tablespoon freshly squeeze lime juice
    Fish
    • 8 ounces halibut fillet
    • 1 tablespoon extra-virgin olive oil divided
    • 1 garlic clove peeled and crushed
    • ½ teaspoon sweet smoked paprika
    • ¼ teaspoon cumin
    • Pinch cayenne pepper
    • Pinch salt
    • 1 tablespoon freshly squeezed lime juice
    • 6 corn tortillas
    • 6 radishes sliced

    Method
     

    1. In glass container with lid, drizzle olive oil over fish. Crush garlic overtop and use brush to coat fish on both sides.
    2. In small bowl, combine paprika, cumin, cayenne, and salt; sprinkle on both sides of fish.
    3. Drizzle lime juice on both sides. Marinate fish, covered, in refrigerator for 30 minutes. Prior to cooking, remove from refrigerator and allow to come to room temperature.
    4. Preheat oven to 375 F°.
    5. Place fish on parchment-lined baking sheet. Bake for 4 minutes on each side.
    6. While fish is cooking, in large saucepan, heat 1 tablespoon olive oil and sauté garlic and shallot on medium-low heat for about 2 minutes, or until soft and translucent. Remove from heat and set aside.
    7. Bring 2 cups water to the boil. Add peas and pinch of salt. Cook peas for 4 to 6 minutes. Drain.
    8. Use rubber spatula to scrape garlic, shallots, and olive oil into bowl of food processor. Add cooked peas, cilantro, serrano pepper, lime juice, and a further 1 tablespoon olive oil. Blend to a fine purée.
    9. Toast or grill tortilla shells. Spread some pea purée onto each tortilla shell, top with fish, and garnish with sliced radishes and additional cilantro.

    by Helena McMurdo

    Recipe Courtesy of Alive Magazine

  • Spicy Ginger and Garlic Braised Bok Choy with Egg and Rice

    Spicy Ginger and Garlic Braised Bok Choy with Egg and Rice

    Spicy Ginger and Garlic Braised Bok Choy with Egg and Rice

    This is a quick and easy meal full of powerful flavour that you can throw together in minutes from a handful of cupboard ingredients. The starring green is delicate baby bok choy which is lavished with ginger, chili, and crispy garlic, then braised just enough to make it tender with a bit of a bite. Serve it on green onion-studded rice, top it with an egg, and you’re done.

    Spicy Ginger and Garlic Braised Bok Choy with Egg and Rice

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    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 cup jasmine rice
    • 1 tablespoon sesame oil
    • 1 Thai chili
    • 6 cloves garlic peeled and sliced crosswise
    • 1 1-inch piece of gingerroot sliced into matchsticks
    • 1 teaspoon Sichuan peppercorns crushed with a rolling pin
    • 4 baby bok choy quartered, rinsed, and held in cold water
    • 1 tablespoon seasoned rice vinegar
    • 2 green onions green and white parts sliced
    • 1 tablespoon extra-virgin olive oil
    • 4 organic eggs
    • 1 teaspoon black sesame seeds

    Method
     

    1. Cook rice according to package directions. Keep warm.
    2. In large skillet, on medium-high, heat sesame oil and sauté chili, garlic, and ginger for about 2 minutes, stirring constantly to keep garlic from burning. Add crushed peppercorns. Lower heat slightly, drain bok choy pieces and, without drying them, add to pan and sauté for a further 2 minutes, stirring constantly. The garlic should start to get crispy but if it doesn’t, turn heat up slightly. Add vinegar and remove from heat.
    3. Add green onions to cooked rice and stir to combine.
    4. Place a scoop of rice on each of 4 plates, place 4 quarters of bok choy on top, being sure to include crispy garlic, chili, and ginger. To a skillet, add 1 tablespoon olive oil and fry eggs. Place one fried egg on each plate atop rice and bok choy. Sprinkle with black sesame seeds.

    by Helena McMurdo

    Recipe Courtesy of Alive Magazine

  • Kale and Grapefruit Salad with Buckwheat and Pumpkin Seed Granola

    Kale and Grapefruit Salad with Buckwheat and Pumpkin Seed Granola

    Kale and Grapefruit Salad with Buckwheat and Pumpkin Seed Granola

    This is a refreshing kale salad highlighted by juicy red grapefruit. Thinly sliced kale and a slightly spicy dressing of garlic, grapefruit juice, paprika, and crushed red pepper flakes give this spring salad a zingy flavour. The whole thing gets topped with a crunchy buckwheat and pumpkin seed granola for an interesting texture.

    Kale and Grapefruit Salad with Buckwheat and Pumpkin Seed Granola

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    Servings: 8
    Ingredients Method

    Ingredients
      

    Buckwheat and pumpkin seed granola
    • ½ cup raw buckwheat
    • ½ cup raw pumpkin seeds
    • 1 tablespoon extra-virgin olive oil
    • 1 tablespoon honey
    • ¼ teaspoon hot smoked paprika
    • ⅛ teaspoon salt
    Salad
    • 2 bunches cavolo nero central ribbed removed and sliced lengthwise to make about 4 cups
    • 3 tablespoons extra-virgin olive oil 1 teaspoon reserved
    • 2 ruby red grapefruit cut in sections, and ⅓ cup juice reserved
    • 1 small garlic clove peeled and crushed
    • ¼ teaspoon hot smoked paprika
    • ¼ teaspoon dried red pepper flakes
    • 1 teaspoon honey
    • ⅔ cup sliced green onion (white and green part)
    • 1.7 ounces radish microgreens (about 1 cup)

    Method
     

    1. Preheat oven to 350 F°. Line baking sheet with parchment paper.
    2. In small bowl, combine, buckwheat, pumpkin seeds, 1 tablespoon olive oil, 1 tablespoon honey, 1/4 teaspoon hot smoked paprika, and pinch of salt. Spread mixture out on parchment paper in even layer and bake in preheated oven for 10 minutes, stirring at  4- and 8-minute marks. Remove from oven and allow to cool without stirring.
    3. In Mason jar or small bowl, measure out 3 tablespoons olive oil. Remove 1 teaspoon and add to large bowl with kale. With clean hands, massage kale for a few minutes, working oil into kale. Set aside.
    4. Add reserved 1/3 cup grapefruit juice to Mason jar with 1/4 teaspoon red chili flakes, 1/4 teaspoon hot smoked paprika, crushed garlic, and 1 teaspoon honey. With your hands, break up half of granola mixture and add to kale with radish microgreens, green onion, and 3 tablespoons of dressing. Toss to combine.
    5. Arrange salad in serving bowl or platter and place grapefruit pieces overtop. Break remaining granola into bite-size chunks and add to top of salad.

    by Helena McMurdo

    Recipe Courtesy of Alive Magazine

  • Maintaining the brain as we age

    Maintaining the brain as we age

    Maintaining the brain as we age

    How to leverage nutrition and lifestyle science to slow brain aging

    A 2024 brain-imaging study in older adults compared intake measures of key nutrients with signs of brain health, identifying the foods and nutrients most strongly associated with slower brain aging.

    Omega-3 fatty acids

    Individuals who demonstrated signs of delayed brain aging tended to have higher bodily concentrations of the anti-inflammatory omega-3 fatty acids Inflammation is considered a hallmark of brain aging as it disrupts the blood-brain barrier, making the brain more susceptible to structural damage over time.

    EPA and DHA are found in fatty fish like salmon, sardines, and trout, while ALA is found in flaxseed, hempseed, chia seed, soy-based foods, and walnuts.

    Carotenoids

    Oxidative stress, which carotenoids help to combat, is considered another hallmark of brain aging. It’s unsurprising that a high carotenoid intake was associated with better brain health.

    Carotenoid sources include spinach, kale, bell peppers, tomato, watermelon, broccoli, carrots, grapefruit, and cantaloupe.

    Vitamin E and choline

    Having higher bodily levels of vitamin E is associated with better cognitive health. Vitamin E is found primarily in nuts, seeds, leafy greens, and fish.

    Choline is a precursor to creating a compound known as phosphatidylcholine, which populates brain cell membranes and regulates the release of various neurotransmitters required for optimal brain function. Choline is found in foods including eggs, edamame, cauliflower, beef, chicken, peas, pork, broccoli, and milk.

    The gut-brain connection

    Older adults with cognitive issues are much more likely to have a gut microbiome characterized by imbalances in good and bad bacteria, with an overrepresentation of pro-inflammatory species.

    A healthy gut microbiome produces beneficial compounds known as short-chain fatty acids (SCFAs), which have an anti-inflammatory influence and facilitate healthy gut-brain communication via multiple pathways.

    These influences include enhanced nutrient absorption and keeping the intestinal lining strong, thus preventing toxins from entering the blood stream and crossing the blood-brain barrier via the gastrointestinal tract. This is where polyphenols come in.

    Polyphenols―the gut-brain connectors

    Polyphenols are a family of plant-based compounds known to encourage gut bacteria to produce beneficial SCFAs.

    In 2018, Neurology published a study—involving 1,329 older adults followed over 12 years—that found those in the highest consumption category of polyphenols had a 50 percent lower risk of dementia than those in the lowest consumption category.

    Easy ways to boost your dietary exposure to polyphenols include cocoa powder, ground flaxseed, artichoke, blueberries, and more frequent use of culinary herbs/spices.

    by Andy De Santis, RD, MPH

    Article Courtesy of Alive Magazine

  • Taking metabolic health to heart

    Taking metabolic health to heart

    Taking metabolic health to heart

    Understanding and improving your metabolism

    Can you be gifted an efficient one at birth? Or be cursed with a slow metabolism that, like a rusty engine block, churns out more smoke than speed? Or can you craft one to your liking with proper fuel and maintenance?

    The answer is as complex as the metabolism itself.

    Born this way

    Your metabolism is basically what’s keeping you alive. It’s breaking down food; it’s giving you energy; it’s keeping all of your systems running. Your cells are then using that as fuel and pumping out energy that your body uses. So, it’s all of the systems working together to allow you to live. The source of fuel is vital, but not everyone is born with access to the same class of vessel.

    People are born with certain genetics that determine their basal metabolic rate, but there are other factors like disorders of the thyroid gland that affect individual metabolisms.

    If your thyroid gland makes more hormones, your heart rate will speed up and your metabolism speeds up. Hypothyroidism is an autoimmune disease, but this time the antibodies actually destroy the thyroid gland, and you get the opposite: you get weight gain, you feel sluggish, and the metabolism is slow.

    Fuel to burn long and strong

    Maintaining a healthy gut begins with reaching for healthy food source. Try a daily diet of whole foods like the Mediterranean diet and DASH (dietary approaches to stop hypertension), which recommend lean meats; poultry and fish; and proper amounts of fruits, vegetables, and sources of healthy oils and plant proteins.

    Exercise (but have fun doing it!)

    Using your energy through exercise is vital to keeping your metabolism in good working order. People who exercise raise their metabolic rate, so if you keep in shape, your basal metabolic rate will be higher.

    What is most important about exercise is wanting to exercise. A recent study reported in Frontiers in Psychology drew a direct link between how much people enjoyed their exercise and how likely they were to continue exercising. So choose something you enjoy—be it walking, playing tennis, or weight lifting—and be consistent.

    Just breathe—and sleep

    Finally, proper rest is absolutely vital. Our bodies do important work overnight so that we wake up the next morning ready to go again. Good sleep benefits weight management. But if you’re stressed, this can make it harder to sleep well, which in turn can make it harder to lose weight; stress elevates cortisol levels that can lead to weight gain, thus impacting our metabolic and cardiovascular health.

    For people who may have trouble gearing down after their day—for instance those of us who may have a hollow leg but a hassled brain—try meditation, even if it’s just three minutes per day.

    by Kenny Bodanis

    Article Courtesy of Alive Magazine

  • The heart-gut connection

    The heart-gut connection

    The heart-gut connection

    How a healthy gut improves your heart (and vice versa)

    Most cases of premature cardiovascular disease are preventable. A growing body of research points to an oft-overlooked factor that can help you avoid heart disease and improve your overall wellness: the heart-and-gut connection.

    Your gut microbiome influences your heart health

    Researchers have found that most adults have poor gut health, with the majority of people experiencing regular symptoms, including bloating, cramping, and abdominal discomfort, that indicate an opportunity for gut-health improvement.

    Research shows that a healthy gut may have the following effects:
    ● improved cholesterol numbers
    ● better blood pressure support
    ● better fat metabolization
    ● healthier heart contractions and regular heartbeat maintenance

    This link between a healthy gut and a healthy heart is likely due to the chemical compounds produced by the good bacteria in your digestive system, as well as how a healthy gut is better equipped to help process and break down the foods you eat. And many of the things that affect gut health have also been linked to heart health.

    Take smoking as a prime example. Smoking is one of the biggest risk factors for heart disease, and smokers also have higher numbers of “bad” bacteria in their guts compared to those who don’t smoke (on par with those who have IBD).

    Improve your lifestyle and improve the heart-gut connection

    Your gut health has a direct correlation with heart health, and the things that are good for improving your cardiovascular wellness are also associated with enhanced gut health. Both aspects of your health are influenced by the same lifestyle factors, allowing you to tackle these two major health concerns in a significant and practical way.

    Eat more fibre

    Foods rich in fibre, including fruits, veggies, and whole grains, promote gut health, reducing harmful compounds linked to heart disease.

    Fibre doesn’t just improve gut health, but it’s also directly linked with improved cardiovascular health. A study following participants on a high-fibre diet over six months reported a 15 percent reduction in systolic blood pressure, 28 percent lower blood sugar levels, and 23 percent reduced triglyceride levels.

    • Eat less processed foods, which throw off the gut microbiome, leading to increased inflammation, and are also linked to a significant increase in heart disease.
    • Eat more fermented foods like yogurt and sauerkraut, which help populate your gut with beneficial bacteria while improving cholesterol levels and other heart disease risk factors.
    • Exercise regularly to significantly reduce heart disease risk and improve the diversity and abundance of beneficial bacteria in your gut.
    • Increase your hydration to support healthy digestion and maintain the balance of bacterial and immunological functioning in the gut.
    • Regularly wash your hands, which minimizes the risk of introducing bad bacteria into your gut.

    by Joshua Duvauchelle

    Article Courtesy of Alive Magazine

  • Cottage Cheese Cheesecake

    Cottage Cheese Cheesecake

    Cottage Cheese Cheesecake

    This take on a creamy, crustless cheesecake satisfies your chocolate cravings without derailing your health goals. Cottage cheese has been having a moment lately, and for great reason. Its mild flavour lends itself to so many culinary preparations, and the protein found in cottage cheese has been shown to help build muscle.

    Cottage Cheese Cheesecake

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    Servings: 6
    Ingredients Method

    Ingredients
      

    • 1 ¼ cups cottage cheese
    • ¼ cup maple syrup
    • 1 teaspoon vanilla extract
    • ⅓ cup natural cocoa powder
    • 2 tablespoons cornstarch or arrowroot powder
    • 3 large organic eggs
    • Mixed red berries, such as raspberries, strawberries, or pomegranate arils for garnish
    • Melted dark chocolate for garnish (optional)

    Method
     

    1. Preheat oven to 350 F°. Line 6 inch round cake pan or springform pan with parchment paper. It’s easiest to cut a large square of parchment paper, scrunch it up tightly, smooth out again, place over cake pan, and press down; smooth into corners as best you can. No need to trim any overhanging paper from pan; this will assist in removing the cake from the pan once cooked and cooled. Set prepared cake pan aside.
    2. To bowl of food processor, add cottage cheese, maple syrup, vanilla extract, cocoa powder, cornstarch, and eggs. Blend until smooth, stopping to scrape down sides of bowl, as needed, with rubber spatula. Pour mixture into prepared pan.
    3. Bake cheesecake in preheated oven until sides of cheesecake are set, top of cake is puffed, and centre has a slight wobble, about 30 to 35 minutes. Remove from oven to a wire rack and allow cheesecake to set in the pan for 20 minutes. The top of the cheesecake will deflate a little. Remove from pan with the aid of any overhanging parchment paper and place on serving plate, leaving parchment paper on cheesecake. Refrigerate cheesecake at least 2 hours and up to overnight.
    4. When ready to serve, garnish with red berries and a drizzle of chocolate, if desired. Slice and serve.

    by Lawren Moneta

    Recipe Courtesy of Alive Magazine

  • Red Velvet Fudge

    Red Velvet Fudge

    Red Velvet Fudge

    This little indulgence is the perfect high-protein treat to share with someone special. Packed with protein and fibre, gluten free, and naturally coloured, this sweet treat may become your favourite all year long. This fudge also freezes wonderfully for times when the urge for a little something sweet hits.

    Red Velvet Fudge

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    Servings: 25 squares
    Ingredients Method

    Ingredients
      

    • 2 medium red beets trimmed
    • ½ cup almond butter or cashew butter
    • ½ cup unsweetened almond milk or alternative milk of your choice
    • 1 tablespoon vanilla extract
    • 1 ⅓ cups chocolate vegan protein powder
    • ⅔ cups finely ground oat flour
    • ¼ teaspoon finely ground Himalayan pink salt or fine sea salt
    • 2 ½ ounces dark chocolate chips melted

    Method
     

    1. Preheat oven to 400 F°.
    2. With fork, pierce each beet several times. Wrap each in parchment paper, making sure to fold over the edges to seal each beet. Place parchment-wrapped beets on rimmed baking tray or in small baking dish. Roast beets in preheated oven until easily pierced with a fork, about 50 to 60 minutes. Set aside until cool enough to handle, about 30 minutes. Carefully unwrap and, with spoon, scrape off and discard beet skins (they should come off very easily). Roughly chop skinned beets and place in food processor or blender; purée, scraping down sides of container with rubber spatula as needed, until very smooth.
    3. Transfer beet purée to bowl of stand mixer fitted with paddle attachment or a mixing bowl, if using an electric hand mixer. Add almond butter, almond milk, vanilla extract, protein powder, oat flour, and salt. Mix on low speed until everything is very well combined. Mixture should resemble thick cookie dough. Line 8 inch square baking pan with parchment paper. Firmly press mixture in one layer into prepared baking pan. Refrigerate fudge for at least 4 hours and up to overnight.
    4. Line a baking tray with parchment paper and place a wire cooling rack on top of parchment paper.
    5. Lift fudge out of pan with help of parchment paper and cut into 1 1/2 inch squares. Place squares of fudge on wire rack before drizzling with melted chocolate. Place baking tray with fudge in refrigerator for 10 minutes. Transfer red velvet fudge to a serving plate and enjoy.
    6. Any extra fudge may be stored in an airtight container in refrigerator for up to 1 week or freezer for up to 2 months. Let thaw slightly before enjoying.

    by Lawren Moneta

    Recipe Courtesy of Alive Magazine