Recipe Provided by INFRA
The solution for a simple, delicious Thanksgiving can often be found in what we already have. Look to the ingredients you have in your pantry, fridge, and freezer for all the inspiration you need to put together these recipes that will help you embrace a fuss-free Thanksgiving—all while keeping things nutritious and flavorful.
By Helena McMurdo
Article Courtesy of Alive Magazine
MAs the days shorten and the weather cools, physical activity often falls by the wayside, and we retreat indoors to curl up with a book or binge-watch a few shows. But the end of summer doesn’t have to mean the end of your fitness routine. Here’s how to keep moving.
“We come off this high at the end of summer thinking, ‘I’m always going to feel this good!’” says wellness expert Sonia Jhas. “And then we hit this slump that starts, quite insidiously, in the fall.” By accepting that fall may shift how we feel, she says, we can plan ways to stay active and motivated—before colder weather hits.
While you can get exercise by hitting the gym for an hour or going for a long run, smaller amounts of physical activity count too.
Research shows that multiple five- to 15-minute bouts of movement throughout the day offer similar fitness benefits to a single longer session. With vigorous activity, health benefits start to accumulate at just 15 to 20 minutes per week.
But activity doesn’t have to be vigorous. Mini-workouts of any intensity “can build to more of a routine and a better foundation,” says Jhas.
One of the great things about physical activity is it doesn’t require much equipment. Jhas recommends starting with just a few tools, such as free weights and a floor mat. Then, she says, it’s about doing movements that help build strength and boost your metabolism.
For strength, try bodyweight exercises such as push-ups, squats, and pull-ups. Add in some burpees, jumping jacks, or mountain climbers for more cardio.
You can also challenge yourself with everyday objects: cans of soup or a jug of laundry detergent for weights, a towel as a resistance band, or stairs for incline push-ups.
Keep in mind that all movement counts, so if you want, clean your garden, play in the backyard, rake leaves, or learn line dancing.
While a home gym can keep you moving, Jhas also encourages people to get outdoors. “It may not be the same [amount of] exercise you were getting during the summer, but you can still maintain a positive relationship with being outside.”
Here is some inspiration for moving throughout the week.
Weekdays
Weekends
By Shawn Radcliffe
Article Courtesy of Alive Magazine
“Ouch” is a common word now heard at the checkout counter. Food costs are soaring, and it hurts. That’s why you’ll want an assist from these recipes that showcase budget-friendly protein foods that can help you get a meal on the table for less.
By Matthew Kadey, MSc, RD
Article Courtesy of Alive Magazine
When it comes to colds, most of us find solace in knowing that our sore throat or cough will be over quickly. But for some unlucky people, the prolonged suffering often called the “never-ending cold” may continue for weeks or months. Fortunately, these remedies and strategies might just help you feel back to normal in no time.
There are more than 200 viruses that cause colds, including rhinoviruses, coronaviruses, and respiratory syncytial viruses (RSV). The typical cold lasts one week but may last longer in children, the elderly, and those in poor health.
The average adult gets two to four colds per year, while children average six to eight colds annually. Colds are typically characterized by congestion, coughing, reduced sense of taste and smell, runny nose, sneezing, and scratchy throat.
It’s important to maintain a healthy lifestyle that promotes respiratory and immune health. There are some simple things you can do to help avoid getting colds:
If your suffering seems unending, consult a physician to determine whether other opportunistic infections, such as bronchitis or ear or sinus infections, may have taken hold. This is especially important if you suffer from a chronic condition like asthma. If you experience a high fever, ear pain, or unusually severe cold symptoms, it’s best to consult a physician.
Chat with your primary health provider before trying any new supplement. Natural remedies that are thought to be hard-hitters against cold viruses include the following.
By Michelle Schoffro Cook, PhD, DNM
Article Courtesy of Alive Magazine
For many, September represents a fresh start—in school, work, and a new season. This makes it the perfect time of year to revamp our wellness routines to better align with the needs of our bodies and minds.
This coming fall season demands different wellness supports, says Ashley Margeson, ND. We encounter two significant shifts in the fall, says Margeson: the drop in UV exposure, which can lead to plunging energy levels, and an increased pace of life.
Margeson suggests looking at the foundations of what’s currently working in your life. She counsels her patients on approaching these cornerstones in the following areas.
Keeping your bedtime and wake time consistent across the seasons means your circadian rhythm is consistent, which indicates your hormones are consistent as well. Creating a bedtime routine is one of the best things we can do in this area, says Margeson. That could involve drinking a cup of tea with a book, performing yoga, or stretching.
In this area, it’s important to think about how sustainable your movement routine is. For instance, a yoga class that involves a two-hour total commitment might not be as sustainable as 20 minutes a few times a week in your kitchen.
This wellness cornerstone involves thinking about how much you need to eat for recovery and how you can make this work within your budget. Protein is critical here. Margeson says that fueling can be as simple as ensuring you ingest protein, greens, healthy fat, and fiber at most meals.
When assessing a wellness strategy, says Margeson, you should look at areas that aren’t working and where you have capacity to adjust. You’ll also want to build flexibility into your wellness plan. For instance, instead of planning each and every meal, try focusing on protein prep instead.
Always check with your health care practitioner before trying a new supplement to make sure it’s right for you.
| Supplement | How it may help |
| vitamin D | may help provide support for mood, bones, and reducing inflammation |
| probiotics | can help improve the immune system |
| elderberry | has been heralded for antioxidant, antidiabetic, anti-inflammatory, immune-modulating, and antidepressant properties |
| vitamin C | might help shorten the duration and decrease the severity of the common cold |
| oil of oregano | has antibacterial, antioxidant; antifungal, antiviral, and potential cancer-preventive properties |
By Carimé Lane
Article Courtesy of Alive Magazine
Pumpkin Corn Soup
Stock up on canned pumpkin so you can enjoy this cozy soup all season long. It’s the perfect balance of sweet, savory, and spicy! Pumpkin adds fiber and nutrients to this simple soup. After chopping onion and garlic, it’s as simple as opening cans and stirring. Save your cooking energy for the big meal!
Recipe Provided by INFRA
Curry Beet Salad
Tender beets can stand up to strong flavors like curry in this colorful fall salad. For a shortcut, opt for pre-steamed beets for a stunning salad in no time!
Recipe Provided by INFRA
Homemade Squash Gnocchi
Gnocchi is a great entry point for homemade pasta! This recipe for homemade squash gnocchi don’t require a pasta maker, a food processor, or any fancy unitaskers. If you’ve played with modeling clay as a child, you can make gnocchi. Rolling out the dough into long strands may give you flashbacks to your younger years. Just make sure you only add flour if the dough is sticking. Add too much and you’ll lose the light fluffy texture of truly great gnocchi. The addition of squash puree ups the seasonal wow factor and nutrition. You can use canned pumpkin, roasted butternut, or any combination of winter squash you have on hand.
Recipe Provided by INFRA
