Tag: wellness

  • What makes people healthy?

    What makes people healthy?

    What makes people healthy?

    Exploring the social determinants of health

    Why are some people healthier than others? Yes, your genes play a big role. But there are other determinants of health that have nothing to do with your genetic makeup. Where you live, how you’re educated, and other societal influences are all important factors in our health. Find out more.

    Two hypothetical kids

    There are significant implications for advantage and disadvantage related to social determinants of health. Look at socioeconomic position, for example: a child born into a higher tax bracket is much more likely to be in a higher tax bracket when they’re older.

    Let’s take a look at the life course trajectories of two hypothetical kids. Joe is born into an affluent neighborhood, while John lives in subsidized housing with his six siblings in a single parent home.

    Joe’s parents are able to afford organic produce, put Joe into private school, and drive him to and from his various sporting activities throughout his childhood. As a result, Joe gets an excellent education that allows him to attend university, secure a job in a top tax bracket, and enjoy an active social life.

    John’s father works double shifts to make ends meet, but the only apartment he can afford has a black mold problem that has given John respiratory issues for years. John’s school is oversubscribed, and he’s falling behind because of sick days. To support the family, John takes a construction job and eventually drops out of high school. Years of manual labor and poor self-care have taken their toll on John, and he lives with chronic pain.

    You can imagine that two very different states of health and well-being are being experienced by Joe and John in later life. These differences may not necessarily be due to differences in the individuals, but in the broader social and economic circumstances in which they find themselves.

    What next?

    To address systemic issues such as the negative impact of social determinants of health, we must look to addressing modifiable aspects of lifestyle at the individual level and systemic inequities at the population level.

    Your DNA is not your destiny

    Although there are many social determinants of health that you can’t control, focus on the ones that you can control, such as diet, exercise, and social connections.

    • Pack yourself a healthy lunch.
    • Go for an evening walk with your partner.
    • Plan a family gathering.

    When you need nutritional help, chat with your health care practitioner. They may recommend certain supplements, such as the following:

    Nutritional helperBenefits
    vitamin Cimmune health, wound healing, bone health, antioxidant protection
    vitamin Dbone health maintenance, decreased risk of cancer mortality, mood stabilization
    vitamin B6red blood cell formation, brain processes and development, immune function, and steroid hormone activity
    vitamin B12brain support, red blood cell genesis support, energy booster
    magnesiummuscle repair, neuromuscular facilitation, blood sugar control
    zincsleep support, digestive support, reproductive organ support

    Article courtesy of Alive Magazine

  • Refreshing Watermelon Popsicles

    Refreshing Watermelon Popsicles

    On a hot summer day, nothing beats the sweet, juicy goodness of watermelon.

    Imagine that refreshing flavor transformed into a delightful frozen treat: watermelon popsicles! These vibrant and mouthwatering popsicles are incredibly easy to make and will keep you cool all summer long.

    Bursting with natural sweetness and hydration, they are perfect for both kids and adults alike.

    So let’s dive into this simple yet delicious recipe and get ready to savor the essence of summer in every bite.

    Nicole Catenaro

    Refreshing Watermelon Popsicles

    These delightful watermelon popsicles are a cool and healthy way to beat the summer heat. With just a few simple steps, you can enjoy the refreshing taste of watermelon popsicles! So gather your ingredients, get creative with your molds, and let the sweet flavors of this frozen treat transport you to a sunny paradise. Enjoy!
    Print Recipe Pin Recipe
    Ingredients Method

    Ingredients
      

    • 4 cups Fresh watermelon chunks (seedless)
    • 1 tablespoon Freshly squeezed lime juice
    • 1-2 tablespoons Honey or sweetener of choice (optional, adjust to taste)

    Method
     

    1. Start by cutting the watermelon into small chunks, removing any seeds if necessary. Ensure the watermelon is ripe and juicy for the best flavor.
    2. If you're using wooden popsicle sticks, soak them in water for about 10 minutes to prevent them from splintering during freezing.
    3. Place the watermelon chunks into a blender or food processor. Blend until you achieve a smooth and liquid consistency.
    4. Add the freshly squeezed lime juice to the watermelon puree. Lime juice enhances the overall flavor and adds a tangy kick.
    5. Taste the watermelon mixture and assess its sweetness. Depending on the natural sweetness of the watermelon, you may choose to add a little honey or sweetener of choice.
    6. If desired, gradually add the sweetener of your choice, blending again until well combined. Remember, watermelons are already sweet, so add sweeteners sparingly to maintain a balanced taste.
    7. Carefully pour the watermelon mixture into popsicle molds or small paper cups, leaving a little space at the top for expansion during freezing.
    8. Place the popsicles in the freezer and let them set for about 30 minutes to an hour, or until they become partially frozen.
    9. Once partially frozen, insert the popsicle sticks deeper into the molds or cups to secure them in place. This will help the sticks stand straight when the popsicles are fully frozen.
    10. Return the popsicles to the freezer and allow them to freeze completely for about 4-6 hours or overnight.
    11. When ready to enjoy, remove the popsicles from the molds or peel away the paper cups. If the popsicles don't easily release from the molds, run the bottom of the molds under warm water for a few seconds to loosen them.
    12. Serve the watermelon popsicles immediately and relish in the refreshing taste of summer. They are perfect for poolside lounging, backyard barbecues, or simply as a guilt-free dessert.
  • What’s the deal with BCAAs?

    What’s the deal with BCAAs?

    What’s the deal with BCAAs?

    Breaking down the basics of branched-chain amino acids.

    BCAA supplements may be the talk of your gym, but are they all they’re cracked up to be? Before you make any decisions, go back to the BCAA basics. Here are 10 things you should know about BCAAs.

    1. Needed by your body

    Getting their name from their “branched” molecular structure, there are three types of BCAAs: leucine, isoleucine, and valine. This trio makes up three of your body’s nine essential amino acids—called so because your body needs them to function, but can’t produce them on its own.

    2. Found in your food 

    BCAAs are found in protein-rich plant and animal sources. In addition to beef, chicken, fish, eggs, and milk, you can get BCAAs from corn, soy, beans, chickpeas, lentils, whole wheat, brown rice, almonds, cashews, and pumpkin seeds.

    3. Available in supplements 

    If you are eating a balanced diet—especially one with adequate protein—you’re likely already getting enough BCAAs. Still, there are reasons that you may want to add a BCAA supplement to your routine. If you and your health care practitioner determine that a BCAA supplement could provide needed support, you’ll find them most commonly in the form of powders, tablets, or capsules.

    4. Ease muscle soreness 

    BCAAs can aid in reducing the muscle soreness you may feel after a workout.  Known as delayed-onset muscle soreness (DOMS), you may know the feeling best two or three days after a particularly hard workout.  Research has shown that BCAAs, especially when ingested prior to working out, can help suppress DOMS.

    5. Help you exercise longer 

    Studies have found that BCAAs can help enhance athletic performance by reducing exercise fatigue. The reason for this benefit has been linked to BCAAs’ ability to lower serotonin levels and interfere with tryptophan absorption—two chemicals that work to make you feel more tired during your workout.

    6. Protect your liver 

    Studies have shown that BCAAs help protect the liver of those who eat high-fat diets by providing support to gut flora that prevent fat accumulation in the liver. Further, BCAA supplementation has been shown to provide beneficial effects in those with advanced cirrhosis, a severe liver disease.

    7. Prevent muscle wasting 

    Muscle wasting is the reduction in skeletal muscle, which is brought on by a number of causes including disuse. BCAAs can help slow this muscle-wasting process. Separate studies have shown that BCAAs can provide beneficial effects to slow or prevent muscle wasting in a range of cases, including those involving cancer, advanced liver disease, and kidney damage.

    8. Support your well-being

    Adequate intake of BCAAs has been linked to a reduced risk of anxiety and depression, and an improved stress response.  In fact, one study showed that subjects with severe depression showed decreased BCAAs in their systems, suggesting that a low level of BCAAs could play a role in depression symptoms and low energy metabolism.

    Article courtesy of Alive Magazine by Laura Newton

  • Exercise Outside

    Exercise Outside

    Exercise Outside

    Sea-to-sky adventures for men’s physical and mental health

    Do you enjoy exercising outdoors? Compared to indoor exercise, numerous studies have shown that guys who turn the great outdoors into their workout studio are more motivated to exercise, push themselves harder, and feel more grounded and restored. Get started with al fresco adventures.

    Embark on a unique exercise adventure

    “Nothing improves my mood and perspective more quickly than a scramble up a peak on the Great Divide Trail,” says personal trainer Chad Alexander. “When I’m stuck in my head or worrying about something, I remember how alive I felt on that mountaintop cliff.”

    Here are some thrilling activity ideas to inspire your next adventure.

    • Travel from sea to sea to sea on foot by hiking or bikepacking (which is mountain biking fused with backpacking and camping).
    • Go rock climbing.

    Consider scuba diving (or shipwreck diving!).

    • Soar to new heights with kitesurfing (where a strong gust of wind launches you sky-high off a cresting ocean wave or propels you quickly across a smooth lake).
    • Try out hang-gliding or paragliding.

    Forge some friendly competition

    For something a little closer to home, unique team sports can get you moving in the fresh air.

    Ultimate frisbee and disc golf have recently exploded in popularity. The number of local disc golf courses, for example, has jumped by 300 percent in the last few years. Other off-the-beaten-path outdoor sports include archery, handball, and even Harry Potter-inspired quidditch.

    Team sports are some of the best ways for men to build long-term, positive mental health outcomes. “Outdoor activities have changed my life in terms of mental health,” says Robert Puharich, a high school teacher. “Having teammates gives me a sense of community.”

    Rise to the challenge: 3 benefits to pushing your limits

    Testosterone

    Friendly competition in team sports has been shown to raise your testosterone levels. This hormone is key for strength, endurance, and your sex life.

    Motivation

    Once you’ve beaten your competition, or even beaten your own self-doubt, you’ll feel more motivated and driven to tackle life’s challenges.

    Self-confidence

    Pushing yourself on a grueling adventure forces you to tap into your own confidence, self-trust, and skills. Over time, psychologists say, this builds self-efficacy and resilience.

    The best time to exercise outdoors

    With longer daylight hours, your window of opportunity is wide open. The best time to head out and get your sweat on depends on your goals.

    Mornings

    If you’re trying to lose weight, morning exercise on an empty stomach may reduce your food cravings later, and it also leads to burning more fat.

    Midday

    Exercise reduces stress and boosts your energy, making it the perfect escape in the middle of your workday.

    Afternoons

    Your muscles contract more effectively when you’re warmed up. For peak physical strength and endurance, your body’s natural temperature peaks in the afternoon.

    Article courtesy of Alive Magazine by Joshua Duvauchelle

  • Road Trip Cooking

    Road Trip Cooking

    Road Trip Cooking

    Go exploring with these make-ahead recipes.

    Piling into the car and hitting the open road presents both challenges and delights. When planning your on-the-road menu, choose dishes that pack well or that get better as leftovers. Dig out your cooler and read on—it’s time to hit the road!

    Kale and Napa Cabbage Salad with Sumac Pickled Onions

    Kale and Napa cabbage stand up for hours to the sweet and puckery dressing, and hearty farro will keep you going while on the road.
    Print Recipe Pin Recipe
    Servings: 8
    Ingredients Method

    Ingredients
      

    • 1 Cup red onion finely sliced
    • 3 Tablespoons apple cider vinegar
    • 1/4 Teaspoon crushed red pepper flakes
    • 1 Teaspoon maple syrup
    • 1 Teaspoon sumac
    • 1/4 Teaspoon salt
    • 1/4 Teaspoon black pepper
    • 2 Tablespoons olive oil divided
    • 5 Cups kale finely sliced
    • 1 Cup Napa cabbage finely sliced
    • 2/3 Cup fresh mint finely sliced
    • 3 Medjool dates pits removed, finely chopped
    • 2 Cups cooked farro drained and cooled

    Method
     

    1. In small bowl, combine onion, vinegar, red pepper flakes, maple syrup, sumac, salt, and pepper, and set aside.
    2. In large bowl, add 1 Tbsp olive oil and kale, and massage kale for a few minutes with your hands. Let stand for 20 minutes.
    3. To assemble salad, toss kale, pickled onion dressing, and remaining olive oil with cabbage, mint, dates, and farro. Keep cool or refrigerate for up to 4 hours before enjoying.

    Freeze-Ahead Breakfast Wraps

    Make these wraps anytime and stick them in the freezer for your next excursion.
    Print Recipe Pin Recipe
    Servings: 6
    Ingredients Method

    Ingredients
      

    Wraps
    • 2 Tablespoons olive oil
    • 2 Cups sweet potato peeled, diced
    • 2 Teaspoons sweet smoked paprika
    • 1 Cup shallot finely diced
    • 1 Cup red bell pepper diced
    • 2 Oz goat cheese
    • 1 Cup baby spinach leaves chopped
    • 8 eggs beaten
    • 6 10 inch tortillas
    Smoky red pepper “ketchup”
    • 1 Teaspoon olive oil
    • 1 red bell pepper
    • 6 baby plum tomatoes
    • 2 Medjool dates pitted
    • 1/4 Teaspoon salt
    • 1/2 Teaspoon sweet smoked Spanish paprika
    • 1/8 Teaspoon hot Spanish paprika

    Method
     

    1. For wraps, in large skillet on medium-high, heat 1 Tbsp olive oil, add sweet potatoes, and cook for about 5 to 7 minutes, stirring occasionally. Once sweet potatoes are tender, pour into bowl and add sweet smoked paprika; stir through.
    2. In the same skillet, add 1 Tbsp olive oil, shallots, and red bell pepper and cook on medium-low heat for 2 to 3 minutes, until soft and shallots are translucent. Scrape into bowl with sweet potatoes and add goat cheese and spinach leaves; stir to combine.
    3. Wipe out skillet, add remaining 1 tsp olive oil, and heat on medium. Pour in beaten eggs and stir while cooking until you have a loose custard, approximately 3 minutes. Add vegetables from bowl into skillet and stir through to combine, being careful not to overcook eggs. Remove from heat.
    4. Lay out tortillas, divide egg-vegetable mixture evenly among them, and wrap or roll. Allow to cool completely and pack for freezing.
    5. To make ketchup, rub red bell pepper and tomatoes with olive oil, add to baking dish, then place under oven broiler. Turn pepper, broiling for 5 minutes on each side, until the whole pepper is blackened. Toss tomatoes occasionally and remove them in advance of the pepper if they’re getting too dark. They should be slightly charred. When pepper is black on all sides, remove from oven and place in paper bag to cool. Tomatoes can cool in baking dish.
    6. Meanwhile, in food processor, pulse dates to chop. Once bell pepper is cool, remove and discard skin. In bowl of food processor, place pepper, tomatoes, and remaining ingredients and pulse until you have a sauce with a loose texture. Seal in container and refrigerate or freeze.
    7. When it’s time to cook, thaw wraps and sauce in fridge or cooler for 8 hours or overnight. To cook wraps, warm on medium-hot grill for 5 to 7 minutes each side, until center of wrap is warm.

    Vegetable and Cashew Salad Rolls with Peanut Sauce

    Veggies and dip are a healthy road trip staple. Take them a step further in this recipe, inspired by Vietnamese-style salad rolls.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    Peanut sauce
    • 3 Tablespoons peanut butter
    • 1.5 Tablespoons rice wine vinegar
    • 1 Teaspoon sesame oil
    • 1/2 Teaspoon tamari
    • 4 Tablespoons water or more as required
    • 1/2 Teaspoon ginger grated
    • 2 garlic cloves peeled and crushed
    • 1/4 Teaspoon crushed red pepper flakes
    Salad rolls
    • 8 rice paper wrappers
    • 1 Bunch fresh mint leaves
    • 4 radishes thinly sliced
    • 8 butter lettuce leaves
    • 5 broccoli florets thinly sliced
    • 24 cashews pulsed in food processor to pea-sized pieces
    • 2 medium carrots cut into matchsticks
    • 1 Cup baby spinach leaves stems removed

    Method
     

    1. In small bowl, combine peanut butter, rice wine vinegar, sesame oil, and tamari. Add water, a little at a time, and mix slowly with a fork or spoon to gradually loosen the stiff peanut butter mixture. Once sauce is smooth, if you want a looser consistency, add more water, a teaspoon at a time. Once you’re happy with the consistency, add gingerroot, garlic, and red pepper flakes; mix through, and then pack into a sealable container.
    2. To assemble rolls, first set out a clean cutting board for your workspace. Fill a wide, shallow bowl with hot (not boiling) water and, working quickly, soften one wrapper in water and lay it on your cutting board. Place 3 mint leaves and 3 radish slices on wrapper. Add lettuce, fill with cashews, a few slices of broccoli, and a few carrot matchsticks, and finally spinach. Roll tightly and repeat with remaining wrappers until you have 8 rolls.
    3. Pack in a sealable container, keep cold, and eat within 24 hours with spicy peanut sauce.

    Article courtesy of Alive Magazine

  • Minted Strawberry Lemonade

    Minted Strawberry Lemonade

    Minted Strawberry Lemonade

    For a quick and delicious addition to your summer table try this minty-sweet-tart drink! Try different variations for a fun twist, such as basil instead of mint, or limes instead of lemons! Give it a try this summer to help beat the heat!

    Minted Strawberry Lemonade

    A bright, tart, and sweet summer beverage.
    Print Recipe Pin Recipe
    Total Time 15 minutes
    Servings: 10
    Ingredients Method Notes

    Ingredients
      

    • 2 32 oz bottles Santa Cruz Organic® Lemonade chilled
    • 9 oz Strawberry spread (see notes)
    • 1 bushel Mint finely chopped
    • 1 whole Lemon thinly sliced
    • A few mint leaves for garnish

    Method
     

    1. COMBINE lemonade, fruit spread and chopped mint in pitcher. Stir until blended.
    2. SERVE over ice. Garnish with lemon slices and mint leaves.

    Notes

    Strawberry fruit spread, or jam, can be used for this recipe. Any other fruit spread or fruit preserve could be used as well.

    Recipe via Santa Cruz Organic

  • Let’s demystify menopause and perimenopause

    Let’s demystify menopause and perimenopause

    Let’s demystify menopause and perimenopause

    A natural and poignant time

    Menopause is so seldom talked about openly. Aside from some of the most common discomforts, menopause is often shrouded in mystery, and perimenopause even more so. Let’s shine a light on both.

    The meaning of menopause

    Dr. Caroline Meyer, naturopathic doctor and energy healer, tells us that, in its most technical sense, menopause is the time in a woman’s life following the absence of a menstrual cycle for a minimum of 12 months.

    Dr. Jeanne Paul, ND, the first First Nations person to graduate in this profession in Canada, shares this definition with her patients: “[You] are entering the age of becoming a Wise Woman, an Elder-in-training.”

    From a medical perspective, says Paul, menopause is when all mature eggs, which have been decreasing since birth, have been used up. At that point, “she will now cease her monthly moons due to decreases in female hormones.”

    The “symptoms” of menopause

    “Many women experience no negative symptoms with this natural change in life,” assures Meyer. Other women, however, experience such symptoms as insomnia, anxiety, memory loss, depression, weight gain, irritability, fatigue, and, of course, those hot flashes.

    Symptoms can, in turn, range in discomfort level from annoying to outright debilitating. Additional common symptoms of menopause include night sweats, a decrease in sexual drive due to vaginal dryness, uncontrolled mood changes, sleep pattern disturbances, bladder infections, and forgetfulness.

    The precursor—perimenopause

    The time leading up to menopause, perimenopause, is a phase of transition when mature eggs are diminishing and ovulation and menses become irregular. During this time, there is a drop in estrogen levels, and women begin to experience some symptoms resembling menopause. Declining fertility, period irregularity, urinary urgency, memory problems, sleep disruptions, and mood shifts are common.

    The transition toolbox

    Menopause is not a disease or ailment, but rather a natural, poignant time of life for every woman. Paul says, “Most cultures view menopause as a natural life process, a sociocultural event, and a positive part of a woman’s life.”

    Partner support

    Supportive partners and family members can have a major impact on a woman’s menopausal experience. Meyer suggests offering “patience and kindness to the women in their lives who are undergoing perimenopause or menopause.”

    A time to turn inward

    Positively managing stress is essential during the peri/menopausal years. Meyer recommends meditation, regular exercise, prioritizing rest and sleep, doing activities that bring joy, and moderating alcohol. And, she emphasizes that moving into menopause is a time for women to finally focus on themselves.

    Natural remedies for menopause

    Dr. Caroline Meyer’s suggestions for peri/menopausal symptom relief; however, she urges professional guidance.

    Natural remedySymptom relief for
    ashwagandhastress relief; immune support
    ashwagandha/macalow libido
    maca/chasteberry/evening primrosebalancing estrogen and progesterone levels
    flaxseedregulating estrogen levels
    cinnamonglucose control and circulatory stimulation

    Article courtesy of Alive Magazine

  • 9 important supplements for women over 40

    9 important supplements for women over 40

    9 important supplements for women over 40

    There’s more than just calcium

    As we age, our bodies can’t absorb some nutrients from food as well as they did years ago. Supplements can be beneficial. That’s why we’ve compiled a list of the nine best supplements for women over 40! Remember to consult your health care practitioner before starting any new vitamin regimen.

    1. Vitamin B12

    Vitamin B12 builds red blood cells and assists in brain function and development. Without it, you may experience low energy levels, memory loss, and nerve damage. It’s estimated that 30 to 50 percent of adults over 50 are B12 deficient.

    2. Omega-3s fatty acids

    Omega-3 fatty acids support your heart, eyesight, and cognitive function. Studies also suggest they may play a role in preventing cancer. Since omega-3s may protect against age-related conditions, like heart disease and macular degeneration, experts recommend higher intakes of omega-3s for older adults.

    3. Calcium

    Nearly all the calcium in your body is stored in your bones. When you don’t eat enough of it, your body taps that bone reservoir to fulfill its physiological needs. This could weaken your bones and lead to osteoporosis. In women, estrogen helps the body absorb calcium. However, as you approach menopause, your estrogen levels dip, which results in poor absorption.

    4. Vitamin B6

    Vitamin B6 supports the body’s nervous and immune system. A deficiency may lead to depression, weakened immunity, and certain skin conditions. As you grow older, your body needs more B6. High levels of B6 have been linked to better memory in aging populations.

    5. Potassium

    Potassium keeps your bones strong and may reduce the risk of stroke and high blood pressure. It also supports your kidneys, muscles, nerves, and heart. Unfortunately, certain medications and health conditions block the absorption of potassium. If you’re over 40 years old, ask your health care practitioner if you’re getting enough of it.

    6. Vitamin D

    Vitamin D reduces inflammation, helps the body absorb calcium, and supports the immune system. When women turn 40 and creep closer to menopause, a lack of vitamin D may result in weakened bones and osteoporosis. Because it isn’t found in many foods, and most people aren’t absorbing enough of it from the sun, vitamin D supplements can be beneficial.

    7. Probiotics

    Good bacteria in your gut keep your immune system in check and aid digestion. If you’re stressed, took a round of antibiotics, or have certain medical conditions, your good gut bacteria could get wiped out. Probiotics help to maintain balance, and as you age, you’ll want to pay close attention to the different strains and their benefits.

    8. Zinc

    Zinc supports your immune system and metabolism. There’s also evidence that it shortens colds, slows the progression of macular degeneration, and reduces diarrhea. Since zinc is known to support the body in many important ways, it’s an important nutrient to focus on as you age.

    9. Magnesium

    Magnesium regulates nerve function and helps keep your blood sugar balanced. As you age, a mild magnesium deficit could result in sleep and cognitive disorders. Maintaining normal magnesium levels through the years may help stave off age-related chronic conditions, like heart disease and diabetes.

    Article courtesy of Alive Magazine

  • Ladies, it’s time for some toilet talk

    Ladies, it’s time for some toilet talk

    Ladies, it’s time for some toilet talk

    How hormones and stress affect our digestion

    While women generally have an easier time talking about our health than do our male counterparts, one area in which we lag behind is being open about our digestive issues. Many women have chronic digestive issues that come with us to work and impair productivity, while reducing overall quality of life at home. Feeling stigmatization about digestive issues is associated with decreased access to medical care and greater psychological distress.

    Digestive disease in women

    Common signs and symptoms of digestive dysfunction include:

    • nausea
    • vomiting
    • trouble swallowing
    • heartburn
    • acid reflux
    • burping
    • bloating
    • abdominal pain
    • gas
    • constipation
    • diarrhea

    Women are less likely than men to develop gastrointestinal reflux disease (GERD), peptic ulcers, colitis, and gastric cancer. Research shows that estrogen may have a protective role in the development of these particular conditions.

    Women, though, draw the short straw with a higher prevalence of irritable bowel syndrome (IBS), celiac disease, and colon cancer than men. Women with IBS tend to experience more abdominal bloating, nausea, constipation, depression, and anxiety than do men with IBS. But some evidence suggests that IBS pain may improve after menopause.

    Your digestion on hormones

    Since there are receptors for estrogen and progesterone in the gastrointestinal tract, these reproductive hormones have a bearing on digestion.

    • For premenopausal women, the follicular phase of the menstrual cycle begins with the first day of menstrual flow and ends with ovulation. This phase is marked by high levels of estrogen. Research suggests that motility of the gastrointestinal organs is decreased among women during this time, which could contribute to constipation.
    • The luteal phase of the menstrual cycle begins with ovulation and ends with the onset of menstrual flow. In this phase, estrogen and progesterone levels are low. It’s common to experience loose stools during this phase.
    • During menstruation, diarrhea is the most commonly reported digestive symptom.
    • Pregnancy is supported by high progesterone, which tends to slow down gastrointestinal motility. This may contribute to pregnancy-related constipation, reflux, and biliary dysfunction.

    Food: Friend or foe?

    For most people, fiber-rich foods (oats, asparagus, legumes), and probiotic-rich foods (sauerkraut, kimchi, plain yogurt) are helpful for a happy tummy. But these very foods can sometimes aggravate digestive distress, and this is when it can be helpful to consider small intestinal bacterial overgrowth (SIBO), FODMAP intolerance (FODMAPs are specific carbohydrate molecules in some foods), and food sensitivities as underlying contributors to your symptoms.

    Along with your health care practitioner, develop a diet plan that works for you. Supplements may also help, which should be taken with supervision. Examples that may help digestion include:

    • probiotics
    • fiber
    • psyllium
    • turmeric
    • peppermint
    • garlic
    • ginger
    • L-glutamine
    • licorice root

    Article courtesy of Alive Magazine

  • Eat for the Planet

    Eat for the Planet

    Eat for the Planet

    Sustainable recipes you’ll love

    More of us than ever are coming to understand the links between the food we eat and its impact on the planet. Eating a diet rich in legumes and organic vegetables, with a reduced emphasis on meat, is recognized as being better for us and the planet. Read on to discover delicious recipes that will help you include more sustainable ingredients in your meal plans.

    Leek and Mushroom Tartines with Wilted Watercress

    Watercress is relatively disease and pest resistant, so it doesn’t require pesticides. It’s easy to grow, and it’s packed with nutrition.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method

    Ingredients
      

    • 1 tablespoon olive oil divided
    • 1 teaspoon olive oil divided
    • 10 Mushrooms, mixture of white and brown cleaned and diced, about 2 cups
    • 2 sprigs thyme
    • ¼ teaspoon salt divided
    • 1 tablespoon lemon juice
    • 1 Leek trimmed, quartered, and diced, about 1½ cups
    • 1 teaspoon Honey
    • 1 cup watercress
    • 2 slices whole grain or sourdough bread
    • Black pepper, to taste

    Method
     

    1. In large skillet on high, heat 1 Tbsp (15 mL) olive oil. When oil is hot, add mushrooms and thyme sprigs and cook for about 5 minutes, shaking pan from time to time to toss, but otherwise keeping movement to a minimum. Once mushrooms are browned, add a pinch of salt and lemon juice, stir through, and tip out onto plate to rest.
    2. Reduce heat to medium and, in the same pan, add remaining 1 tsp (5 mL) olive oil, leeks, and remaining salt. Cook leeks, being careful not to brown, for about 5 minutes, or until just soft. Tip mushrooms and thyme sprigs back into the pan, add honey, and combine with leeks. Remove pan from heat.
    3. Toast 2 pieces of bread. When ready, add watercress to still-warm leek and mushroom mixture and mix through, just wilting watercress. Spoon onto toasted and plated bread and season with black pepper.
    4. Enjoy!

    Herby Lentil Salad with Spinach and Peas

    Symbiotic bacteria called Rhizobium invade the roots of lentils and legumes such as peas and beans, allowing them to “fix,” or use, nitrogen. This also improves the quality of the soil they grow in.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 cup black beluga or French Puy lentils
    • 1 Bay leaf
    • ¼ cup green peas
    • ¼ cup cilantro finely sliced
    • ¼ cup parsley finely sliced
    • ¼ cup mint finely sliced
    • ¼ cup red wine vinegard
    • 1 tablespoon olive oil
    • ¼ teaspoon salt
    • 3 Green onions finely sliced
    • 1 cup baby spinach

    Method
     

    1. Pick over lentils, removing pebbles or debris, and rinse. Bring a large pot of water to boil and add lentils and bay leaf. Reduce to medium-low and cook lentils at a slow simmer for 20 minutes, or until tender but not mushy. Drain and rinse with cool water to stop the cooking process.
    2. In separate pot, blanch green peas for 2 to 3 minutes; drain and rinse with cool water.
    3. In small bowl, combine herbs, vinegar, olive oil, and salt.
    4. In large bowl, place cooked and cooled lentils. Pour dressing overtop lentils; add green onions, peas, and baby spinach; and toss together. Tip out onto large shallow platter to serve.
    5. Enjoy!

    Poached Rhubarb with Cinnamon, Mint, and Ginger

    Selecting seasonal fruit reduces the need for heating, refrigeration, artificial lighting, pesticides, and increased transport. While rhubarb’s season may be short, the plant is a perennial that can produce for years.
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    Servings: 2
    Ingredients Method

    Ingredients
      

    • 2 cups rhubarb cut into 1 in. pieces
    • 1 piece gingerroot, about thumb-size cut into 3 or 4 chunks
    • 1 stick cinnamon
    • 1 large sprig mint
    • ½ cup orange juice
    • ½ cup water
    • 1 tablespoon honey

    Method
     

    1. Preheat oven to 375 F (190 C).
    2. In shallow 10 x 10 x 3 in (26 x 26 x 8 cm) baking pan, arrange rhubarb in one layer. Cut ginger in 3 or 4 chunks and add to pan along with cinnamon stick and mint sprig.
    3. In small bowl or jug, mix together orange juice, water, and honey. Pour over rhubarb mixture.
    4. Place baking tray in preheated oven and poach for approximately 20 to 30 minutes. Rhubarb is done when it is fork tender but still retains its shape. Serve over porridge or granola, or use as a dessert topping or cake filling.
    5. Enjoy!

    Article Provided by Alive Magazine