Tag: Alive

  • Cultivating sustainability

    Cultivating sustainability

    Cultivating sustainability

    A look into the future of farming

    The work Elijah Goerzen does as a farmer conjures times past. His Deep Roots Farm, set in Maple Ridge, BC, is small by modern Canadian farming standards. The eight-acre parcel near Vancouver is worked by hand rather than machine, resulting in healthy, nutrient-rich soil that’s fertile ground for vegetables to grow and for beneficial organisms, such as earthworms, to thrive.

    Goerzen doesn’t spray his heritage lettuce, microgreens, and vegetable crops with toxic pesticides or infuse them with chemical fertilizers either. Instead, he chooses to nurture biodiversity by planting flowers between his kale to attract hungry ladybugs that keep any aphid infestations in check or to serve as beacons to pepper-propagating pollinators.

    The future of farming?

    Really, though, the regenerative agriculture methods he uses to tease crops from his soil every growing season are considered by some to be the future of farming.

    It works out well for the planet, too. Unlike conventional agriculture, regenerative farming is rooted in harnessing the power of natural processes to produce food rather than dominating them with human-made inputs and interventions.

    The sky’s the limit

    Vision Greens, a vertical farm in Welland, Ontario, is proving him right. Set in a southern Ontario rust belt city abutting Niagara’s shrinking tender fruit belt, Vision Greens is putting stock in growing up rather than out to help meet a demand for food that the UN projects will increase by 60 percent by 2050.

    It’s disrupting the imported lettuce market with its controlled environment agriculture that marries continuous food production with sustainability.

    Vision Greens’ headquarters in an industrial park is filled with towers of hydroponic trays loaded with organic seeds grown by a computer-controlled system that regulates LED lighting, organic nutrients, reverse osmosis water filtration, air flow, and carbon dioxide levels to meet crop needs. The result: perfect, nutrient-dense lettuce harvested every 26 days, winter, spring, summer, or fall.

    Those crops are perfect because they aren’t exposed to insects, disease, or weather fluctuations, eliminating the need to spray.

    Harvests are delivered to a warehouse, often on the day they’re picked, 76 km away. Meanwhile, most conventional and organic romaine sold here must travel more than 4,300 km from California’s Salinas Valley, where growing and shipping conditions vary and make produce vulnerable to dangerous bacterial contamination.

    The very nature of their production and transport methods means Vision Greens lettuce will never have to be pulled off store shelves in the name of safety. And with plans to build one-acre vertical farms elsewhere in Canada that have 60 times the growing density and 135 times greater crop yield than field lettuce, the company is poised to play as significant a role in building secure local food systems as Deep Roots Farm.

    By Tiffany Mayer

    Article Courtesy of Alive Magazine

  • Unravelling the mysteries of memory

    Unravelling the mysteries of memory

    Unravelling the mysteries of memory

    Sharpen your brain with a deeper understanding

    Nearly half of us say we’re concerned about memory loss and declining brain health, despite these issues affecting a smaller group of people. These statistics reveal common misunderstandings about memory and encourage us to explore how we can keep our minds sharp at any age.

    The building blocks of memory

    Memory involves both conscious and unconscious processes. When learning a new skill, like riding a bike, you actively think about each action. Repetition moves this information into a subconscious part of the brain, where recall becomes automatic.

    Information is initially received through senses and encoded into the brain in visual, auditory, or semantic forms. Stored in areas like the hippocampus, this information can be retrieved when needed, prompted by cues such as questions, sensory experiences, or visual triggers.

    Short-term versus long-term memory

    Short-term memory holds information for seconds to minutes. Without effort to transfer it into long-term storage, it’s forgotten. Long-term memory retains information for days, years, or a lifetime, including memories from childhood or recent events.

    Stacking (and unstacking) the building blocks of memory

    Research shows that many can recall moments from when they were just two years old. As we age, brain networks become less segregated, making multitasking more difficult and increasing the risk of cognitive decline.

    Cognition begins to decline in our thirties, with more noticeable changes in our sixties and beyond. Memory can be affected by diseases like Alzheimer’s, which impair recall. As we age, information storage increases, and retrieval can slow down.

    How much of your brain do you really use?

    The myth that we only use 10 percent of our brains is false. Older adults often remember past events better than recent ones because memory-impairing diseases tend to affect parts of the brain responsible for recent information.

    Protect the building blocks of memory

    Lifestyle choices are crucial for brain health and memory preservation.

    Diet

    A healthy diet, such as the Mediterranean or MIND diets, emphasizes whole grains, fresh produce, and fish. Maintaining these diets over decades supports long-term brain health.

    Sleep

    Sleep is vital for clearing toxins and consolidating memories. Seven to eight hours of rest help the brain process and store new information. Even lying down with eyes closed offers rest.

    Exercise

    Physical activity helps re-establish brain connections and enhances encoding abilities. Just one session of exercise, like cycling, can improve learning, speed, accuracy, and memory recall. Exercise also guards against age-related cognitive decline.

    In summary, understanding memory and brain health highlights the importance of healthy lifestyle habits—balanced diet, restful sleep, and regular exercise—to keep our minds sharp at any age.

    By Joshua Duvauchelle

    Article Courtesy of Alive Magazine

  • Finding joy in the darkness

    Finding joy in the darkness

    Finding joy in the darkness

    Tips for coping with seasonal affective disorder

    Do you look forward to the coziness of colder months, or do you find yourself contemplating hibernation until spring? About 15 percent of Canadians experience variations of the winter blues, and seasonal affective disorder (SAD) affects two to three percent, especially women and younger people.

    For some, adjusting to rain, snow, and darkness is a matter of reframing their mindset. But beyond mindset shifts, there are ways to ease the seasonal journey.

    Shades of (winter) blues

    Winter blues are milder than SAD, a depressive mood disorder linked to seasonal changes. SAD usually occurs in fall or winter but can also happen in spring or summer.

    The blues may cause slight sadness, less motivation, and a desire to curl up with comfort foods. SAD, however, can be more severe—interfering with routines, social withdrawal, loneliness, irritability, weight gain, and disrupted sleep.

    Light levels matter

    Less sunlight affects serotonin, a mood-regulating neurotransmitter. Reduced light increases melatonin, making us sleepier. Low vitamin D levels, common in winter, are also linked to lower moods.

    Some find relief with light therapy—using bright light sources far stronger than regular indoor lighting.

    Plan for darker days

    Balancing hibernation and activity is key. Schedule regular social events like dinners or movie nights, and aim for daily walks. Talking about feelings can help; cognitive behavioral therapy is often as effective as light therapy.

    Setting up for sleep

    Too little sleep harms mood, but oversleeping can also be problematic. Maintaining consistent bedtimes and wake times, aiming for seven to nine hours, supports mood. Routine sleep patterns maximize mood-boosting benefits.

    Eat to support your body (and theirs, too)

    Regular mealtimes help regulate your circadian rhythms and improve mood. Feed your gut bacteria with fiber, protein, healthy fats, and unrefined carbs—they boost serotonin and support mental health.

    Taking care of ourselves during cold months doesn’t mean avoiding a “down” day. Observe, breathe deeply, and allow yourself slow, restful days. Balance is everything.

    By Daniela Ginta

    Article Courtesy of Alive Magazine

  • Currents in aquaculture

    Currents in aquaculture

    Currents in aquaculture

    Solutions are needed to support research, technology, and social influence

    The seemingly straightforward definition of aquaculture—the cultivation of aquatic organisms in water environments—has a web of history, controversy, and complexity beneath it. It addresses critical issues facing the environment today.

    In the beginning

    Aquaculture is not new. Evidence of various forms dates back millennia, though large-scale commercial fish farming became prominent in the mid-20th century. Initially, aquaculture served recreational purposes, with publicly funded hatcheries producing sport fish like trout and bass for stocking waters.

    As the world’s population grew and demand for fish and shellfish increased, pressures on certain species intensified. This led to a significant shift in the mid-20th century, giving rise to a new industry focused on food production.

    Feeding the masses

    The first commercial aquaculture efforts in the US began in the 1950s, spreading globally in the 1960s and ’70s. However, this growth brought environmental issues: shrimp farms in Asia destroyed mangroves and polluted waterways, and open-net pens for salmon threatened local ecosystems.

    Other challenges included untested management practices and dealing with unforeseen consequences. Advances in technology, better management, and regulations have addressed some of these problems, but many issues remain.

    Pushing forward

    Two of the companies at the forefront of that movement are LocalCoho and Bluehouse Salmon. Both are braving uncharted waters to find solutions.

    For these innovators, the central challenge lies in striking a balance between meeting rising global demand for seafood and reducing the environmental impact of production. Climate change adds another layer of complexity, raising questions about whether historically well-suited ocean regions will remain viable for open-net pen farming in the future.

    This is why land-based aquaculture is increasingly seen as a promising alternative—one that avoids operating “in the commons” of the ocean and reduces reliance on government consent for offshore sites. Despite the hurdles, both companies are motivated by the opportunity to transform aquaculture into a more sustainable and resilient industry.

    Another perspective

    Patagonia Provisions, part of the environmentally focused Patagonia, promotes eating lower on the food chain to reduce the impact on larger species like tuna and salmon. They offer products featuring species such as mackerel, anchovies, and pink salmon, supporting traditional, sustainable, local farming methods that benefit communities and the environment.

    Learning and choosing

    Consumers play a key role in supporting sustainable seafood. Learning from organizations that monitor and analyze industry practices helps. Certifications like those from the Aquaculture Stewardship Council indicate responsible farming practices.

    The Monterey Bay Aquarium’s Seafood Watch program offers current data on sustainable seafood options worldwide. Their standards are based on science and collaboration, setting a high bar for environmental responsibility.

    A look ahead

    Aquaculture’s role will only grow; it is the world’s fastest-growing food sector and essential for future protein needs. It supports global food security but also raises questions about environmental sustainability.

    Can we feed the world while protecting the environment? The ongoing search for solutions continues.

    By Neil Zevnik

    Article Courtesy of Alive Magazine

  • Exercise is critical to maintain your brain

    Exercise is critical to maintain your brain

    Exercise is critical to maintain your brain

    Vitality happens where sweat meets synapse

    Lost in the grunts, groans, reps, and sets, we might overlook and undervalue the remarkable impact exercise has on our most vital organ, the brain. Before we get to the sweat, let’s ground ourselves in science.

    Recent studies reveal a strong link between regular exercise and improved brain health. As little as 2.5 hours of physical activity weekly can enhance memory, cognitive efficiency, and problem-solving skills, while also slowing age-related decline and disorders.

    Let’s get moody … or not

    Exercise also influences mood regulation, acting as a powerful stress reliever. It promotes the secretion of endorphins, hormones, and neurotransmitters that elevate mood and boost brain function. These effects can begin after just one workout, rewiring neural pathways over time.

    Your brain on proteins

    The food we eat also impacts cognitive health. A 2022 Harvard study of over 77,000 people over 20 years found that replacing animal proteins with plant proteins reduced dementia risk by up to 26 percent. Incorporating a scoop of plant-based protein daily can be a simple step toward better brain health.

    Your brain on proteins

    The food we eat also impacts cognitive health. A 2022 Harvard study of over 77,000 people over 20 years found that replacing animal proteins with plant proteins reduced dementia risk by up to 26 percent. Incorporating a scoop of plant-based protein daily can be a simple step toward better brain health.

    Rewiring your circuits

    Neuroplasticity, the brain’s ability to create new pathways, is key to learning new skills and adapting. Cardiovascular exercise triggers biochemical changes, increasing growth factors that promote neuroplasticity and angiogenesis, or new blood vessel formation. This process helps improve brain function and resilience.

    Brain-boosting workout

    Try three rounds (or four if you’re feeling squirrely) of this cardiovascular, circuit-rewiring circuit to boost your brain and brawn.

    The World’s Greatest Stretch

    3 sets of 8 repetitions per side

    • Step into a lunge, placing your right hand inside your right foot.
    • Rotate your torso, reaching your left arm up, opening your chest.
    • Return to start and repeat on the other side.

    Walkout Push-Up

    3 sets of 10 repetitions

    • Bend at the waist, place hands on the ground, walk into a plank.
    • Perform a push-up, then walk hands back to standing.

    Wall-Sit Wall Angels

    3 sets of 12 repetitions

    • Lean against a wall in a squat position.
    • Extend your arms out to the sides at shoulder height, bend your elbows at 90 degrees, and press the backs of your hands against the wall.
    • Keeping your back and arms in contact with the wall, slowly slide your arms up overhead.
    • Continue to slide your arms upward as far as you can comfortably go without arching your back or allowing your arms to lift off the wall.
    • Hold the top position for a moment, then slowly lower your arms back down to the starting position.

    Land Swimmers

    3 sets of 30-second intervals

    • Lie face down, lift chest and legs slightly off the ground, keeping your neck in a neutral position.
    • Raise opposite arm and leg, hold, then switch sides in a controlled fluttering motion.

    Where to begin?

    If structured workouts aren’t your thing, incorporate activity naturally: park farther away, take the stairs, garden, cook, or do housework. The key is consistent movement, and the most beneficial exercise is one you will stick with, gradually increasing intensity while exercising safely. Moving more not only benefits your body but also keeps your brain sharp and resilient.

    By Brendan Rolfe, BA, DipA

    Article Courtesy of Alive Magazine

  • Fortify your immune system naturally

    Fortify your immune system naturally

    Fortify your immune system naturally

    Simple strategies to fortify your defense system and thrive this cold and flu season

    When fall arrives, the air becomes brisk and fills with the familiar scent of pencils, signaling a new school year. But along with that, harmful germs are also present, ready to strike. Luckily, there are simple ways to support immunity and stay strong against viruses.

    Illnesses to beware of this fall and winter

    Common illnesses include RSV, which causes cold-like symptoms; the flu, with a stuffy nose, sore throat, cough, body aches, and fever; the common cold, with similar symptoms minus aches and fever; and COVID-19, which can cause flu-like symptoms and, in severe cases, shortness of breath.

    Who’s most vulnerable?

    Children, due to their underdeveloped immune systems, are highly susceptible. Vulnerable groups also include those over 65, pregnant women, smokers, and people with chronic illnesses or weakened immune systems.

    What to eat for immune health

    Since the immune system and gut health are linked, focus on gut-supporting foods. Nutrient-dense macronutrients—carbohydrates, proteins, and healthy fats—are essential. Avoid simple carbs, sugars, and processed foods, which can cause blood sugar spikes and stress responses.

    Antioxidants

    Eat a variety of brightly colored fruits and vegetables high in antioxidants—such as berries, leafy greens, carrots, and squash—that offer anti-inflammatory and anti-aging benefits, and help prevent chronic diseases.

    Healthy fats

    Include healthy fats like extra-virgin olive oil, coconut oil, avocado, and nuts to combat inflammation and support cellular health.

    Fermented foods

    Foods with live bacteria—like kefir, sauerkraut, kimchi, and yogurt—provide probiotics that support gut health and the immune system.

    Herbal teas and soups

    Herbal teas, soups, and bone broth are nourishing and soothing. Add garlic and warming spices like ginger, cinnamon, and turmeric for their antioxidant and antimicrobial properties.

    Supplements for immune support

    While nutrients from food are ideal, supplements can help fill gaps. They are a convenient way to ensure adequate intake of immune-boosting compounds.

    Echinacea

    Echinacea has antiviral, anti-inflammatory, and antioxidant properties that may help reduce the risk of illness and ease symptoms.

    N-acetylcysteine (NAC)

    Found in onions and garlic, NAC converts in the body to cysteine, supporting glutathione production. It can thin mucus, reduce inflammation, and support immune function.

    Get active to activate immunity

    Exercise increases circulation of immune cells, helping detect and respond to illnesses earlier. It also flushes bacteria from the lungs and airways, with additional benefits like reduced stress and improved overall health.

    Prioritize sleep

    Sleeping less than seven hours increases cold risk. During sleep, the body builds defenses; without enough rest, it lacks antibodies to fight infections. Establishing a bedtime routine, avoiding screens, and limiting caffeine can improve sleep quality.

    De-stress

    Stress weakens white blood cells, making us more vulnerable to infection. Simple practices like yoga or relaxing teas can support mental and physical health.

    By Emilie Richardson-Dupuis

    Article Courtesy of Alive Magazine

  • Bring the outdoors in!

    Bring the outdoors in!

    Bring the outdoors in!

    How introducing indoor plants can awaken your senses

    As summer fades into cooler temperatures and shorter days, many people spend more time indoors. But you don’t have to lose your connection to nature. Bringing houseplants into your home can help you preserve a bit of summer and boost your well-being.

    The power of plants in person

    Plants can help improve your mood during seasonal transitions. Exposure to greenery, even indoors, has been shown to reduce blood pressure, heart rate, and stress hormones. Several studies confirm that having houseplants can elevate happiness and reduce symptoms of depression, especially during periods of limited outdoor activity.

    Simply grouping a few plants with a nearby reading nook can create a cozy, nurturing environment. Plants provide a sense of being embraced by nature, fostering comfort and happiness inside the home.

    Caring for plants and yourself

    Taking care of houseplants offers mental health benefits like increased life satisfaction and cognitive clarity. Nurturing plants requires responsibility—watering, feeding, and tending to them. Watching plants grow, produce buds, or sprout new leaves can bring feelings of achievement and joy.

    Research shows that repotting and caring for plants can reduce stress and lower blood pressure, providing physical health benefits alongside mental well-being.

    Ready to create your indoor garden?

    Start with easy, low-maintenance plants and expand your collection as you become more comfortable. Choose placement based on space and light: vines can hang from shelves, plants can cluster in sunny windows, and orchids thrive on bright kitchen windowsills.

    Select containers that match your interior style. Modern homes may benefit from sleek pots with clean lines, while varied levels of plant stands or podiums can add visual interest and depth to your indoor garden.

    Indoor plants serve as a reminder that spring and summer will return. The best plants are often the ones that excite you most—bringing a bit of nature’s beauty and health benefits into your everyday life.

    By Rebecca Heaton

    Article Courtesy of Alive Magazine

  • Finding balance at the autumnal equinox

    Finding balance at the autumnal equinox

    Finding balance at the autumnal equinox

    A time to get grounded and prepare for the colder, darker season ahead

    September 22 marks the autumnal equinox and the start of fall. It is one of two times a year when daylight and night are equal. In nature, plants and animals use this time to balance and store energy for the longer nights and colder weather ahead. Trees, for example, shed their leaves and focus on their roots—something we can emulate. It’s a good time to slow down, look inward, and let go of what no longer serves us.

    Start with the harvest

    During fall, it’s beneficial to focus on seasonal foods that support health and energy. Root vegetables and orange squashes are especially important, providing grounding and warming qualities for the body. These foods are rich in antioxidants like beta carotene and vitamin A, essential for healthy skin, bones, and organs. Traditional autumnal foods such as cranberries, salmon, and wild game also support immune health with their mineral and protein content.

    Support your immune system

    Supporting the immune system during fall is crucial to prevent seasonal colds and flu. Nutrients like beta carotene, vitamins C and D, zinc, probiotics, and protein are vital. Maintaining gut health is especially important, as the digestive tract is a key part of immune defense. Probiotics can help keep gut flora balanced, strengthening the body’s ability to fend off illness.

    The season of sleep

    Autumn’s cooler temperatures and shorter days can improve sleep quality, which benefits overall health, mood, and immunity. Less daylight leads to increased melatonin production, the hormone responsible for regulating sleep cycles. Tart cherries are a natural source of melatonin, and early research suggests that drinking tart cherry juice may promote better, longer sleep. Additionally, it’s ideal to have three hours between eating and sleeping to optimize both sleep and metabolic health.

    Self-care tips for autumnal mental health

    This season also offers an opportunity to nurture mental health. Engaging in simple self-care practices—such as reading, taking baths, or walking in nature—can help ground and center you. Autumn’s energy encourages grounding, centering, and nurturing oneself, which can be especially helpful during this reflective time of year.

    By: Stephanie MacDonald

    Article Courtesy of Alive Magazine

  • The skinny on sore throats

    The skinny on sore throats

    The skinny on sore throats

    Ways to soothe and prevent

    How to manage a sore throat

    Gargling with salt water hourly at the first sign may help reduce pain and inflammation. Stay home if sick, avoid irritants, and use a cool mist vaporizer if dry air worsens symptoms. Keep hydrated and rest. Warm drinks like tea with honey can soothe the throat.

    Viral or bacterial?

    Most sore throats—about 90 percent—are caused by viruses. Viral infections often accompany symptoms like runny nose and cough, while bacterial infections tend to be more painful and may cause fever and swollen lymph nodes. Bacterial infections, such as strep throat, require a swab and possibly antibiotics. It’s important to see a doctor for an accurate diagnosis, as antibiotics only work against bacterial infections and do not treat viruses.

    Using antibiotics unnecessarily can pose health risks. They can cause side effects like rash, nausea, diarrhea, and yeast infections, and more serious issues include <Clostridioides diffcile> infection (also known as C. diffcile or C. diff), which causes diarrhea that can lead to severe colon damage. Overuse or misuse of antibiotics also contributes to antibiotic resistance, a growing global health concern. Bacteria that become resistant no longer respond to these drugs, making infections harder to treat. The World Health Organization reports that antimicrobial resistance was responsible for over 1.27 million deaths worldwide in 2019.

    Most sore throats will resolve on their own with home care. Seek medical attention if symptoms are severe, last more than two days, or if you notice white or red patches on your tonsils, a high fever, swollen lymph nodes, or a rash.

    Prevention tips

    Supporting a healthy immune system through a diet rich in whole foods, regular exercise, and adequate sleep can help prevent sore throats. Good hygiene practices, especially frequent handwashing, are essential to avoid catching or spreading infections.

    By Joanne Peters

    Article Courtesy of Alive Magazine

  • Oat and Flax Crackers with Avocado Ranch Dip

    Oat and Flax Crackers with Avocado Ranch Dip

    Oat and Flax Crackers with Avocado Ranch Dip

    Print Recipe Pin Recipe
    Servings: 16
    Ingredients Method

    Ingredients
      

    • 3 tablespoons ground flaxseed
    • 13 tablespoons warm water divided
    • 1 cup finely ground oat flour
    • 1 cup quick-cooking oats
    • 2 tablespoons flaxseeds
    • 6 tablespoons nutritional yeast divided
    • 3 tablespoons melted coconut oil
    • 1 19 oz. can chickpeas drained and rinsed
    • 1 large ripe avocado peeled and seeded
    • ¼ cup apple cider vinegar
    • 1 tablespoon extra-virgin olive oil
    • 1 tablespoon onion powder
    • 1 teaspoon garlic powder
    • 3 tablespoons finely chopped fresh dill or 1 tablespoon dried dill

    Method
     

    1. Preheat oven to 325°F.
    2. In small bowl, whisk together ground flaxseed and 9 tablespoons water. Set aside for 5 minutes to allow flax mixture to thicken.
    3. Meanwhile, in medium bowl, whisk together oat flour, oats, flaxseeds, and 3 tablespoons nutritional yeast. Make a well in centre of dry ingredients and add coconut oil and reserved flax mixture. Stir together with a fork until a dough forms.
    4. Place large piece of parchment paper on clean work surface. Place dough in centre of parchment and gently press into a rectangle shape. Cover dough with another piece of parchment paper and roll, still covered, into a 12 x 10 inch rectangle. Remove top piece of parchment, trim as necessary, and cut dough into 1 inch squares. Using a spatula, transfer squares to parchment-lined baking tray, leaving a little room between each one. Reroll any trimmed pieces of dough and cut into more crackers.
    5. Bake crackers until golden brown and crisp, about 40 minutes. Transfer crackers to wire rack; cool to room temperature. Crackers may be stored in an airtight container at room temperature for up to 1 week.
    6. For avocado ranch dip: to food processor or blender, add chickpeas, avocado flesh, apple cider vinegar, olive oil, onion powder, garlic powder, dill, remaining 1/4 cup water, and 3 tablespoons nutritional yeast. Blend until smooth and creamy. Dip may be refrigerated in an airtight container for up to 1 week.
    7. Serve oat and flax crackers alongside avocado ranch dip and enjoy!

    By Lawren Moneta

    Article Courtesy of Alive Magazine