Tag: flemington

  • Eat for life

    Eat for life

    Eat for life

    The lifelong impact of a child’s diet

    Today, three-quarters of children and teens don’t meet many of health experts’ basic recommendations. And nearly one-quarter of these kids’ daily calories come from high-fat, high-sugar processed foods.

    “The first five years of a child’s life is a period of rapid growth, when proper nutrition is essential for development,” says board-certified nutritionist Tara Bassi. “This period is also a crucial time when children develop eating behaviors that lay the foundation for their future diet and health.”

    Unless corrected, your child will be paying for their early food habits for years to come. A poor diet is associated with several health concerns, such as:

    • a weaker immune system
    • an increased risk of mental health
    • the risk of childhood obesity, which has tripled in the last few decades

    Cooking up a healing remedy

    Registered dietitian Trista Best says it’s common for parents and caregivers to feel overwhelmed when it comes to their child’s diet. “Parents are inundated with information and opinions regarding when, how, and what they should feed their kids,” explains Best. “But we tend to overcomplicate their needs.”

    If you want to motivate children to eat healthily, Best’s best tips are all about returning to the basics.

    Fruits and vegetables

    Children need four to six servings of produce daily. Teens need seven to eight servings. “Offer a fruit and/or vegetable at every meal,” suggests Best, “and introduce a new one every week. Don’t stress about them eating it. Simply place it on their plate and allow them to discover it for themselves.”

    Whole grains

    At least half of your child’s grain intake should be from whole grains. “Replace your child’s common refined carbohydrates with whole grains,” says Best. “Try to ensure they’re eating at least one form of whole grain a day.”

    Protein

    “Plant proteins, eggs, and dairy can provide an adequate amount of protein for your child,” says Best. “Getting protein at every meal can look as simple as adding a serving of legumes, nut butter, eggs, or yogurt.”

    Keep it simple

    “These may sound like difficult rules to follow,” says Best, “but all of them can be achieved by replacing your child’s afternoon snack with a piece of raw fruit like an apple or a banana; adding carrots and hummus to their lunch plate in place of chips; or opting for juice with natural sweetener rather than refined sugar.”

    She also suggests reducing mealtime stress. “Try not to make food and mealtimes too stressful,” advises Best. “The more we build anxiety around food, the more likely our children will [be to] develop disordered eating habits.”

    By Joshua Duvauchelle

    Content courtesy of Alive Magazine

  • Are our kids getting enough?

    Are our kids getting enough?

    Are our kids getting enough?

    If you’re a parent, you’ve probably spent plenty of time worrying—about all manner of childhood issues, including whether your kids are eating enough to keep them healthy. Because it can be such a worry, we explore how nutrient deficiencies can affect our kids, how to spot them, and, also, how to prevent them. Remember, always check with your health care practitioner before giving your child a new supplement.

    Vitamin Bs

    Collectively, B vitamins are essential to many aspects of brain function, energy production, and our body’s ability to build and repair muscle mass. Deficiencies in B vitamins are most often seen in vitamin B12 (especially for vegan and vegetarian kids) and B9 (folate).

    Signs of deficiency

    • fatigue
    • weakness
    • anemia
    • loss of appetite, weight loss
    • failure to thrive and grow
    • difficulty with memory and concentration

    Vitamin C

    With critical roles in our immune system, wound healing, bone health, and antioxidant protection, it’s especially important for our kids to get enough in their diets. Luckily, there are plenty of vitamin C-rich foods that’ll help keep intake up and their diet fun.

    Signs of deficiency

    • irritability
    • poor appetite
    • bleeding gums
    • easy bruising
    • dry skin
    • slow wound healing

    How to get more

    • bell peppers
    • citrus fruits
    • berries
    • kiwi fruit
    • Brussels sprouts, dark green veggies

    Supplements: powders, drops, chewable tablets, gummies, multis

    Vitamin D

    Also known as the sunshine vitamin, this fat-soluble essential vitamin aids in the regulation of calcium and phosphorous in our bodies. Because of this, vitamin D plays a very important role in building and maintaining our bones and teeth.

    Signs of deficiency

    • bone pain
    • muscle aches
    • fatigue
    • mood changes
    • dental problems

    How to get more

    • fortified dairy products
    • fatty fish (salmon, tuna, sardines)
    • egg yolks

    Supplements: capsules, drops, gummies, multis

    Calcium

    Bone calcium stops increasing in young adulthood, so getting off to a healthy start is critical to strong bones later in life.

    Signs of deficiency

    • muscle cramps or weakness
    • numbness or tingling in fingers, lips, feet
    • poor appetite
    • confusion, forgetfulness

    How to get more

    • cheese
    • yogurt
    • dark green veggies (broccoli, kale, spinach)
    • fish (canned salmon, sardine—with bones)
    • almonds

    Supplements: (often with vitamin D) chewable tablets, capsules, liquids, powders

    Magnesium

    Magnesium is also crucial for activating vitamin D, which has long been recognized as essential for a healthy immune system. Some older children can be more at risk of deficiency of this important mineral.

    Signs of deficiency

    • loss of appetite
    • nausea/vomiting
    • fatigue
    • weakness

    How to get more

    • leafy green veggies (spinach, kale)
    • nuts and seeds (almonds, pumpkin seeds)
    • cheese
    • yogurt
    • whole grains
    • avocado

    Supplements: capsules, tablets, liquids, multis

    Potassium

    The fact that kids consume far more sodium than is healthy for their long-term health is concerning, since the combination of too much sodium and too little potassium in our diet is associated with higher blood pressure.

    Signs of deficiency

    • muscle weakness
    • cramps
    • constipation
    • fatigue
    • confusion

    How to get more

    • dried fruit (apricots, prunes)
    • winter squash (acorn, butternut)
    • potato/sweet potato
    • banana
    • beans, lentils
    • yogurt

    Supplements: fizzy dissolving tablets, capsules, powders, liquids, multis

    Iron

    Children need a steady intake of iron to fuel their rapid growth and development. It’s especially important for teenage girls to replenish the iron that their bodies lose during menstruation.

    Signs of deficiency

    • weakness, fatigue
    • shortness of breath
    • dizziness, headache
    • irritability
    • feeling cold
    • pale skin

    How to get more

    • meat, poultry, seafood (beef, turkey, shrimp)
    • leafy green veggies (spinach, kale)
    • nuts and seeds (almonds, pumpkin seeds)
    • legumes (beans, lentils, chickpeas)
    • whole grains
    • soy (tempeh, tofu)

    Supplements: tablets, liquids, multis

    Zinc

    Zinc is important for growing kids’ brain development, sensory processing, memory, and cognition. It’s also an important element in immune function.

    Signs of deficiency

    • loss of appetite
    • hair loss
    • diarrhea
    • weight loss
    • delayed wound healing

    How to get more

    • chicken, turkey
    • whole grains
    • pumpkin seeds
    • cheese
    • eggs

    Supplements: chewable tablets, gummies, lozenges, liquids, multis

    Content courtesy of Alive Magazine

  • Superfood Kale Salad

    Superfood Kale Salad

    Superfood Kale Salad

    This superfood kale salad is like getting
    to eat a whole bowl of guacamole without sharing—and without feeling guilty

    Think of this recipe as the perfect canvas. You can enjoy the subtle nuttiness of sunflower seeds and hemp hearts. Add it to wraps or sandwiches that could use a boost. Top with your favorite protein for a more substantial meal. Grilled tofu will keep things plant-based. You can also add some grilled shrimp, cotija cheese, diced ripe mango, and a bit of your favorite salsa for a shrimp taco salad. The canvas can take anything you throw at it, so don’t sleep on this superfood kale salad!

    Superfood Kale Salad

    This superfood kale salad is full on savory goodness with nutritional yeast, seeds, and of course avocado. By massaging kale, you can overcome the sometimes-fibrous nature of this nutritional powerhouse.
    Print Recipe Pin Recipe
    Ingredients Method

    Ingredients
      

    • 1 bunch green kale
    • 1 large ripe avocado peeled and pit removed
    • 2 large garlic cloves minced
    • 1/3 cup nutritional yeast
    • 2 tbsp lemon juice
    • 2 tbsp olive oil
    • 1/2 tsp sea salt
    • 1/4 cup roasted sunflower seeds
    • 2 tbsp hemp hearts

    Method
     

    1. Remove stems from kale and chop leaves into bite size pieces. Set aside.
    2. In a large mixing bowl place avocado, garlic, olive oil, nutritional yeast, lemon juice, and salt. Fork through the mixture to mash avocado and to blend ingredients.
    3. Add kale and mix thoroughly with both hands, massaging until kale is fully coated. Adjust seasoning to taste.
    4. To serve, garnish with sunflower seeds and hemp hearts.
    5. Enjoy!

    Recipe Courtesy of INFRA

  • Life lessons from an Olympian

    Life lessons from an Olympian

    Life lessons from an Olympian

    The philosophy of sports and self-expression

    Simon Whitfield is a four-time Olympian! But 22 years after stepping onto his first Olympic podium, Whitfield sees sport as more than just a competition. It’s about self-expression, living in the moment, and being your best self.

    Putting Whitfield’s philosophy into play
    Today, Whitfield is a dad of two daughters. He offers sage advice to young and old who want to find the joy of self-expression through sport.

    1. Make it about experiences and not outcomes
      He says when you reframe sports as not something where you have to win, but simply a safe space to express yourself through movement, it completely changes the game.

    “My parents would tell me to just go express yourself whatever it is you do,” says Whitfield. “Just have a love of sport, whether that was my childhood backyard or the pothole on the street that was our center ice. It was truly about embracing the idea of play.”

    1. Find the joy in what you play
      Whitfield’s children are part of a running club. Sometimes they race. Sometimes they simply walk and tell their teammates stories.

    “It’s fantastic,” he says. “It’s all about the joy of being outside and running, simply because humans can run for no other reason. The fundamental teaching is that there is a real joy in just being able to run and move your body. That’s impacted how we convey to our kids the joy of sport.”

    1. Cheer for the effort, not the trophy
      After a game, Whitfield’s parents wouldn’t ask him if he won. They’d ask him if he tried his best. He strives to embody that with his kids.

    “There are ‘winners’—people who come first in this arbitrary thing we made up,” he says. “But my favorite thing to tell my kids is, ‘Wow, that’s the fastest time anyone has ever done on this day at this time.’”

    He even loves cheering for the kids on his children’s opposing teams and says he often gets quizzical looks from the other parents. “I think that just frees kids to know that at the end of the day, it doesn’t actually matter,” he laughs. “It’s just about the theater. It’s just about being present and not thinking about anything else.

    “At the end of the day, what my parents wanted to see me do was express myself through hard work,” says Whitfield. “They did not care how I did as long as I expressed myself through hard effort. It gives you so much freedom to … stand on the starting line and realize, ‘Okay, my family isn’t going to be let down. They just want me to express myself, and whatever the outcome is the outcome.’”

    And that’s a powerful lesson for every other area of our lives.

    By Joshua Duvauchelle

    Content courtesy of Alive Magazine

  • Back to school worries?

    Back to school worries?

    Back to school worries?

    Tips to help support kids

    Back to school can be an exciting time of year, buzzing with fresh haircuts and new school supplies. But it can also be stressful.

    In the days or weeks leading up to school, anxiety in your child may show up as

    • clinginess or reluctance to separate from parents
    • physical symptoms such as headaches or stomach aches
    • loss of appetite or trouble sleeping
    • irritability or moodiness
    • crying or emotional outbursts (this can be a way for kids to release pent-up emotions)

    Frequent fears from K to 12

    Elementary school

    • What if nobody is there to pick me up?
    • What if I can’t find my way back to my classroom? What if the toilet overflows?

    Middle school

    • What if I can’t get my locker open?
    • What if the other kids make fun of me? What if my friends aren’t in my classes?

    High school

    • What if my friends do things I don’t feel comfortable doing?
    • How will I keep up with my grades? What will I do after graduation?

    Fostering resilience

    According to Tania Johnson, a registered psychologist and co-founder of the Institute of Child Psychology, when kids are given opportunities to successfully overcome their worries, they build new neural connections in their brains and their resiliency blossoms.

    Here are some ways to help kids find success.

    Ask (and really listen)

    During moments of worry or fear, kids need a calm and compassionate presence, without being “talked out of” their feelings.

    Tip: Teens may find it easier to share their emotions while doing something together (like driving in the car). Younger kids can’t always articulate what’s worrying them, so using picture books can help increase their emotional vocabulary (for example, discuss what the characters might be thinking or feeling).

    Avoid avoidance

    It’s normal for kids to want to evade the things that scare them. However, when kids face their fears, they gain confidence and flexibility.

    Tip: Break down fears into small, manageable steps. Start with situations that are less scary (for example, a kindergartener worried about going to the bathroom at school could start by going with a parent before the first bell). Eventually, work your way up to harder situations (such as going to the bathroom alone).

    Focus on belonging

    To make school a safe place, help kids feel connected to their environment.

    Tip: Start before the first day. Visit the school’s playground a few times, or contact administration to arrange a school tour or a meet-and-greet with your child’s teacher.

    Reach out

    Positive changes are more long term when parents work with their child’s village. Talk to your child’s teachers and school counselors to brainstorm ways to support your child.

    Tip: For most kids, anxiety will fade as the school year progresses. However, if your child’s anxiety is causing them great distress, reach out to a mental health professional who has experience working with kids and anxiety.

    By Dr. Amy Green, R.Psych

    Content courtesy of Alive Magazine

  • Peach-Thyme Compote

    Peach-Thyme Compote

    Peach-Thyme Compote

    This peach-thyme compote is easier than making jam, but you can use it anywhere you’d use jam or jelly. Toast? French toast? Cheese boards? Ice Cream?!? It does it all!

    While stone fruit season runs throughout the summer months, August is National Peach Month. If you’ve got a small bounty of peaches, try making this peach-thyme compote. With just four ingredients and a bit of water, you can make an elevated spread that captures the essence of summer.

    Thyme adds complexity while the acidity of lemon juice tames the sweetness. You can switch different herbs and get creative. Since you’re not canning a jam, you don’t need to worry about straying from the recipe basics. Want to mix stone fruit or other seasonal goodies? If it grows together, it goes together!

    Peach-Thyme Compote

    Use the compote in sweet or savory applications. Grilled cheese sandwiches, as a glaze for organic chicken, with crepes, on a biscuit, or as an ice cream topper, this compote will complement your meals for the rest of the summer! 
    Print Recipe Pin Recipe
    Ingredients Method

    Ingredients
      

    • 2 lbs ripe, firm peaches
    • 1/4 cup organic sugar
    • 1/4 cup water
    • 2 tbsp fresh lemon juice
    • 1 thyme sprig

    Method
     

    1. Bring a medium pot of water to a simmer.
    2. Drop in peaches for 15-30 seconds then remove from simmering water and place in cold water.
    3. Remove skins once cool enough to handle.
    4. Chop peaches, remove stones, and place in a medium saucepan. Add remaining ingredients and bring to a hard boil.
    5. Cook for 5-8 minutes or until peaches are cooked.
    6. Spread cooked peach mixture on a rimmed backing sheet for rapid cooling. Discard thyme sprig.
    7. Store cooled peach compote in a sealable container in the refrigerator until ready to use.

    Recipe Courtesy of INFRA

  • Seed Cycling: Using Essential Fatty Acids and Minerals for Hormone Balancing

    Seed Cycling: Using Essential Fatty Acids and Minerals for Hormone Balancing

    • The four phases of the menstrual cycle are menstruation, follicular, ovulation, and luteal. It’s important to recognize that each one of these phases may need individualized support (mainly through diet and exercise), especially when hormone imbalances are a concern.
    • Seed cycling is a powerful hormone-balancing tool that uses the fatty acids, minerals, lignans, antioxidants, and vitamins in different seeds to create balance and rhythm in the body while restoring depleted nutrients.
    • While seed cycling shouldn’t replace any prescribed hormone treatment you’re already doing, it can be a great addition to your daily routine and could make a long-term difference, especially if you’re deficient in fatty acids.

    As a woman, your hormone levels are balanced and managed by these four essential phases:

    • Menstruation gets the most attention, as progesterone levels drop to shed the uterine lining in the absence of pregnancy, causing bleeding. 
    • Then we have the follicular phase, where the follicles in the ovaries begin to grow. This phase is characterized by the rise of estrogen and progesterone.
    • Ovulation occurs when the egg is ready and released into the body. Estrogen and testosterone are at their highest levels during this phase.
    • Finally, the luteal phase is characterized by a rise in progesterone and a drop in testosterone and estrogen. 

    Especially if you struggle with hormone-related symptoms, understanding your hormonal phases is key to managing hormone fluctuations and getting your life back on track. After all, there are a lot of changes to your hormone levels throughout the month, and learning how to support your body in each phase isn’t something most of us are taught growing up.

    Luckily, a little knowledge of your cycle and a few essential fatty acids can take you a long way. There are many all-natural methods you can try to take charge of your hormonal health, especially as it relates to the four phases. One of these methods is called seed cycling. 

    What is Seed Cycling?

    Seed cycling uses ground sunflower, sesame, flax, and pumpkin seeds to optimize the hormones released in each cycle phase. The goal is to create balance and rhythm in the body while providing essential nutrients to help you build and release these hormones.

    Seed cycling is a newer holistic therapy (introduced around 2012), but the science behind it is ancient. The idea of seed cycling is to harness naturally occurring lignans (a type of polyphenol) and fatty acids found in seeds to improve menstrual and hormonal symptoms. Though studies are still being done on the overall benefits of seed cycling, many women swear by it!

    Unlike complicated diets or lifestyle changes, seed cycling is pretty simple. You only need one afternoon to prepare the seeds for an entire month’s cycle. While there are four hormonal phases, seed cycling targets the longest two phases in particular: Follicular and luteal. The goal is to take 1-2 tablespoons of the recommended seeds per day during each phase. That’s it!

    Seeds for the Follicular Phase

    A dose of flax and pumpkin seeds is recommended to support your follicular phase, when estrogen levels naturally rise. These seeds should be ground up together (half pumpkin seeds and half flax seeds), then saved in the fridge or freezer for your daily dose. Take 1-2 tablespoons of the ground mixture every day mixed in your smoothie, salad, yogurt bowl, or applesauce.

    Flax seed is high in vitamin B, magnesium, fatty acids, and lignans. Since they are also high in fiber, they can also keep stool moving out, pushing out unwanted toxins and remaining hormones from the previous phase in your cycle.

    Pumpkin seeds are high in dietary fiber and essential fatty acids. They are also high in minerals like zinc, iron, and magnesium which are much needed during any hormonal phase. 

    While grinding up flax and pumpkin seeds together is the easiest way to get your seed cycling dose, it’s not the only way. You can also sprinkle these seeds whole on salads, add them to baked oatmeal, homemade granola bars, and protein balls.

    Seeds for the Luteal Phase

    The seeds recommended for the luteal phase are sesame seeds and sunflower seeds. The goal of these seeds is to help balance progesterone while supporting the detox pathways for optimal estrogen release.

    Sesame seeds contain vitamin B, antioxidants, and fiber for a well-balanced approach to hormonal health. Like pumpkin seeds, they also pack a rich dose of minerals — much needed for the hormonal phases, especially as we are getting fewer minerals in our diet due to farming practices and climate change. 

    Sunflower seeds contain fatty acids vitamin E, calcium, amino acids, magnesium, and more. They pack a heavy punch as the final dose of seeds required for seed cycling. They are also high in selenium, which supports the liver as it detoxes unneeded estrogen from the follicular phase. 

    Adding these seeds to your diet doesn’t have to be complicated and won’t look much different from the follicular phase. Incorporate them in smoothies, oatmeal, yogurt, or even a healthy batch of brownies (shh we won’t tell).

    Seed Creams

    Another creative way to make seed cycling a part of your daily routine is to make what we call seed cream. Determine your dose of seeds for up to a week and soak them in water with several tablespoons of BodyBio E-Lyte for 48 hours. (You could omit the E-Lyte if you wanted, but we are looking to add extra minerals.) Then blend to create a “seed cream,” adding water as needed. This is easy to freeze and store in ice cube trays and then add to smoothies, seed puddings, and other meals. 

    Essential Fatty Acids to Boost Hormone Health

    What’s one thing all these seeds have in common? Essential fatty acids.

    From our decades of research on healthy fats, we know that essential fatty acids (omega-3 and omega-6) are a must-have for regulating hormones. Seed cycling relies on the strategic timing of different fatty acids during different parts of your cycle. It’s part of the reason seed cycling works!

    Not only do fatty acids help to regulate your hormones, but they’re also beneficial for brain health, cellular health, thyroid and adrenal function, liver wellness, blood pressure, and inflammation regulation. 

    Beware Toxic Seed Oils

    While we’re on the topic of seeds and seed oils, it’s important to mention that not all seed oils are created equal. Some include toxic fillers, heavy processing using high heat, or an imbalance of omega 3’s and omega 6’s, which defeats the purpose of seed cycling.

    High-quality and minimally processed oils retain their nutritional benefits, while heavily processed oils become toxic to our cells. It’s essential to pay attention to processing methods and quality when researching seeds and seed oils in supplements and personal care products. For seed cycling, we highly recommend purchasing organic, whole seeds and grinding them yourself. This will get you the highest nutritional value possible.

    If you’re looking for a high quality seed oil for general omega-6 and omega-3 intake, look no further than BodyBio Balance Oil.

    Is Seed Cycling a Good Idea for Hormone Health?

    While seed cycling itself is still undergoing studies, there are so many great medical resources that explain the benefits of essential fatty acids, lignans, minerals, and high-quality seeds and seed oils for hormonal health. 

    If you struggle with PCOS, thyroid issues, amenorrhoea, or endometriosis, seed cycling can be a great addition to your care plan. It’s easy to start, simple to maintain, and many women swear it makes a difference. 

    If seed cycling isn’t for you or if you want to supplement it with a dose of powerful (and well-balanced) essential fatty acids, BodyBio created Balance Oil to be just that. It’s perfectly formulated to provide a rich dose of omega-3 and omega-6 EFAs right to your cells. 

    References:

    Phipps, W. R., Martini, M. C., Lampe, J. W., Slavin, J. L., & Kurzer, M. S. (1993). Effect of flax seed ingestion on the menstrual cycle. The Journal of clinical endocrinology and metabolism, 77(5), 1215–1219. https://doi.org/10.1210/jcem.77.5.8077314

    Adlercreutz, H., Höckerstedt, K., Bannwart, C., Bloigu, S., Hämäläinen, E., Fotsis, T., & Ollus, A. (1987). Effect of dietary components, including lignans and phytoestrogens, on enterohepatic circulation and liver metabolism of estrogens and on sex hormone binding globulin (SHBG). Journal of steroid biochemistry, 27(4-6), 1135–1144. https://doi.org/10.1016/0022-4731(87)90200-7

    Ouladsahebmadarek, E., Khaki, A., Khanahmadi, S., Ahmadi Ashtiani, H., Paknejad, P., & Ayubi, M. R. (2014). Hormonal and metabolic effects of polyunsaturated fatty acid (omega-3) on polycystic ovary syndrome induced rats under diet. Iranian journal of basic medical sciences, 17(2), 123–127.

    Goyal, A., Sharma, V., Upadhyay, N., Gill, S., & Sihag, M. (2014). Flax and flaxseed oil: an ancient medicine & modern functional food. Journal of food science and technology, 51(9), 1633–1653. https://doi.org/10.1007/s13197-013-1247-9

    Written by Dr. Thomas Wnorowski for BodyBio

  • Lemon Blueberry Cheesecake Pops

    Lemon Blueberry Cheesecake Pops

    Lemon Blueberry Cheesecake Pops

    Who says you can’t indulge in something sweet and refreshing that’s also healthy and affordable?

    Made with whole ingredients like lemon yogurt, fresh blueberries, and a crunchy granola topping, these pops are tasty and nutritious. Plus, making your own summer treats at home can be a lot more affordable than buying them at the store.

    Not only are these pops healthy, they’re also easy to make. Simply combine the ingredients with a hand mixer, pour into popsicle molds, and let them freeze. In just a few hours, you’ll have a batch of delicious and refreshing treats that you can enjoy guilt-free all summer long.

    The next time you’re craving something sweet, skip the store-bought options and make your own Lemon Blueberry Cheesecake Pops. Not only will your taste buds thank you, but your wallet and your body will too!

    Lemon Blueberry Cheesecake Pops

    Lemon blueberry cheesecake pops are a refreshing and delicious treat that's perfect for summer! Made with whole ingredients, these pops are easy and a cinch to make!
    Print Recipe Pin Recipe
    Servings: 8
    Ingredients Method

    Ingredients
      

    • 1 Pint fresh blueberries
    • 1/3 Cup cane sugar divided
    • 2 Tablespoons water
    • 1 Teaspoon lemon zest
    • 2 Cups softened cream cheese
    • 1 Cup lemon yogurt
    • 1/2 Cup granola
    • 8 paper cups
    • 8 wooden popsicle sticks or small reusable popsicle molds with sticks

    Method
     

    1. Place blueberries, two tablespoons sugar, water, and lemon zest in a small saucepan and bring to a simmer. Cook for five minutes or until blueberries are tender and mixture has thickened. Set aside to cool.
    2. In a mixing bowl, use a hand mixer to cream together cream cheese and remaining sugar until fluffy. Stir in yogurt until thoroughly mixed. Fold in blueberry mixture to create swirls of fruit.
    3. Spoon mixture into eight small paper cups leaving a quarter inch of space from the top of the cups.
    4. Top off cups with granola and gently press into the cheesecake mixture. Insert a popsicle stick into the center of each cup and freeze for a minimum of four hours.
    5. To serve, peel away paper cup and enjoy!

    Recipe Courtesy of INFRA

  • 4 Tips for Cultivating Mental Resilience

    4 Tips for Cultivating Mental Resilience

    4 Tips for Cultivating Mental Resilience

    Top tools for forgiveness and self-care

    Over the last few years, we’ve been severely challenged as a global society. While living through fear and uncertainty, we comforted each other with acts of kindness, and then kept plodding on toward the proverbial light at the end of the tunnel.

    Redefining mental well-being

    The simplest definition of mental well-being? Our ability to cope well with whatever life throws at us, to appreciate our own potential under challenging circumstances, to work productively, and to contribute to our communities.

    It sounds straightforward enough, as far as definitions go. When it comes to real life, though, we might find ourselves having to bypass some textbook definitions or at least having to constantly readjust them so they fit our needs and coping mechanisms.

    Resilience is an important concept

    In the engineering world, resilience is defined as the ability to absorb energy and resist shock and impact.

    When it comes to us humans, though, resilience is as complex as we are. It means being able to care for ourselves so we can also care for others, remembering to focus not just on the stressful events unfolding but on what comes afterward. It also means being flexible and willing to learn, grow, and adapt.

    Here are four strategies to help us become more resilient:

    1. Eat well to boost mental immunity

    Whole foods are loaded with nutrients, including antioxidants, minerals, and fiber, that arm our gut with microbiota important for improving overall health, including mental health, through a connector known as the gut-brain axis. Certain probiotic strains also produce compounds that, through this connector, influence our mental state, reducing stress and anxiety and improving our mood.

    2. Get moving for better resilience

    Being physically active will help boost your mood almost immediately, but when done regularly, it protects you from long-term stress and reduces your risk of cognitive decline down the road. Anything works. Go for a walk (exercising outdoors plus sunshine equals increased resilience), turn up the music and dance, or do a yoga session at home.

    3. Practice compassion as a stepping stone to resilience

    When people are faced with stressful situations, there is fear of course, but there is also the urge to help others. When we act with kindness and compassion toward our fellow humans, we increase our own mental resilience.

    Regardless of how we get there, cultivating positive values and beliefs can improve our adaptability and strength as we go through life, allowing our resilience to grow as we traverse through challenges.

    4. Adopt the new “F” word: Forgiveness

    You may have heard it said that forgiveness does more for those who give it than for those who receive it. It’s true. Forgiveness increases self-esteem, emotional stability, and resilience. When we forgive and let go of resentment, we make it easier for ourselves to recover from stress and trauma.

    Article courtesy of Alive Magazine, By Daniela Ginta, MSc, NNCP

  • 5 Brain “Washing” Tips

    5 Brain “Washing” Tips

    5 Brain “Washing” Tips

    Keep a clear head

    While we pay close attention to our body’s detox systems and work to support them through lifestyle choices, how many of us are thinking of detoxing our brains too? Here are some detox tips to help you keep a clear head.

    Your brain’s cleanup team

    It’s only been in the past few years that researchers have begun to understand how the brain keeps itself clean. Named to acknowledge the role of glial cells in the process, the “glymphatic system” relies on cerebrospinal fluid (CSF) filling spaces next to smaller blood vessels leading to the brain.

    The CSF interchanges with the fluid between brain cells, also known as interstitial fluid. Waste is then carried away, including tau proteins and amyloid-beta plaques associated with Alzheimer’s disease.

    Because neural cells are highly sensitive to their environment, waste products of neural metabolism must be promptly and efficiently removed from the interstitial space. The custodial team can experience a few obstacles, however.

    For example, animal research shows that daytime release of the hormone norepinephrine (an adrenal hormone that helps you wake up, focus, and store memories) could slow glymphatic clearance. The research also showed an 80 to 90 percent increase in glymphatic clearance during slow-wave sleep compared to awake time. We’re still learning about the glymphatic system, but so far it’s clear that the brain requires sleep.

    As scientists continue to learn more, here are five tips for a clearer brain:

    1. Avoid doomscrolling
      You probably didn’t need research to tell you that spending just a few minutes online can topple your emotional house of cards. If you must go online for news, get the info you need as quickly as possible and move on. Before getting back to your real life, seek out people and stories that leave you feeling optimistic about the state of the world.
    2. Turn down the volume
      Give yourself some daily silence. Evidence is mounting that noise stress impairs cognition, coordination, and eating. Studies also show that excessive noise adds to emotional stress and increases anxiety-like behavior. In your brain, noise stress increases nitric oxide and free-radical production, which can cause damage to brain cells.
    3. Turn out the lights
      Treat yourself to some blue-light blocking glasses to wear in the evening to trick your brain into producing melatonin. The sleep hormone melatonin is suppressed by short-wave (blue) light. This is a good thing during the day, but the blue light from devices and screens that can disrupt the body’s circadian rhythm can also have negative effects on our sleep patterns.
    4. Get grounded
      Research has shown that touching the earth with your feet helps restore your body’s natural electrical status and positively influences your nervous system and brain. Being in nature also improves mental and physical well-being.
    5. Consider supplements
      Ask your health care practitioner before taking any new supplement. The following may help support brain health.
      • Bacopa
      • Lion’s mane mushroom
      • Marine omega-3
      • Milk thistle

    Article courtesy of Alive Magazine, By Lisa Petty, PhD