Tag: wellness

  • Bros need bros

    Bros need bros

    Bros need bros

    In-person relationships affect men’s mental and physical health

    When you were younger, you likely had more friends than you knew what to do with. Through school, sports, and clubs, you connected with people who shared your interests. It was easy—just show up.

    As life became more complex with careers, partners, kids, and more, you probably found yourself with just one or two close friends and rarely see them in person. Does it matter? Your mental and physical health may depend on those friendships.

    Benefits with friends

    Social connection serves as a buffer against stress, depression, and other mental health issues, correlating with a greater likelihood of seeking help.

    Thirty years ago, 55 percent of men had at least six close friends, but today, only about 27 percent report having that many, with 15 percent having no close friendships.

    When men do have friends, how do they “hang”?

    The American Journal of Men’s Health identifies three distinct patterns:

    1. Relationships with men are often “instrumental,” centered on shared activities, while those with women involve more personal sharing.
    2. Men typically find it challenging to confide in other men, often attributing emotional expression to femininity, which is often seen as undesirable in male groups.
    3. Many men take pride in being “independent” and reject the need for social support, preferring to handle difficulties alone.

    Social connection and health

    Strong social connections can insulate against loneliness, anxiety, and depression. They can also help maintain a healthy BMI, improve blood sugar control, and enhance cancer-fighting odds.

    Tim Geromini, nutrition and strength coach, states, “If you spend time with people who are physically active, you’re more likely to be fit. Social connectedness with the right people will positively impact your mental wellness and physical health.”

    Partner power

    If this resonates with someone you know, consider your role in empowering your partner. The “independent guy” might not ask for help even when he needs it.

    With connection benefiting health, consider this your green light. Here are a few tips from Geromini:

    Offer gentle encouragement

    Approach the topic with empathy and encourage open conversations about their social concerns.

    Lead by example

    Demonstrate the positive impact of social connections by actively engaging in your own social life, inspiring your partner to follow suit.

    Identify shared interests

    Participate in social activities together, like local classes or events you both enjoy.

    Support networking

    Accompany your partner to social or networking events, offering emotional support and encouragement.

    Act as a resource

    Help find resources and communities relevant to your partner’s interests, such as local groups and online communities.

    Encourage gradual exposure

    Promote small steps in building connections through casual gatherings or small group outings.

    Express unconditional support

    Maintain a nonjudgmental approach and assure your partner of your support.

    By Brendan Rofe, BA, DipA

    Article Courtesy of Alive Magazine

  • Rest and repeat

    Rest and repeat

    Rest and repeat

    Harness the power of yoga during pregnancy and postpartum

    In today’s fast-paced society, many of us emphasize the value of “doing” and diminish the significance of downtime—a mindset that often extends into pregnancy.

    Expectant moms are frequently burdened by anxiety about managing responsibilities, whether it be maintaining workout routines throughout trimesters or focusing on household tasks during postpartum recovery. In reality, we’re not supposed to do it all (or do it the same).

    Here’s how to reclaim rest and tap into the benefits of yoga during this transformative period of motherhood.

    The pressure to be productive

    With the pace of modern life pulling our attention in various directions, we often end up in a continual state of reactivity. The pressure to be productive can impact everything from sleep quality to hormone regulation, both vital during pregnancy and postpartum to create a nurturing environment for ourselves and our little ones. Failing to allow ourselves time to heal and discover what it means to mother can lead to struggle.

    The power of rest

    How can we embrace downtime? What does it mean to truly rest? Rest isn’t necessarily about sleep quality but our capacity to simply stop and be. It’s our ability to downregulate the nervous system or take moments of conscious rest throughout the day.

    Whether pregnant or caring for a newborn, carving out time for rest allows us to surrender to our circumstances. How we think and relate to ourselves and others is rooted in our capacity to rest. Practicing conscious rest in pregnancy and postpartum can take many forms, such as reading a book, meditating while breastfeeding, or gentle stretching. It means letting go of the pressure to run outdoors or clean before the baby wakes.

    Author Kimberly Ann Johnson explores this in her book The Fourth Trimester: “Exercise is a healthy stress reliever, but sometimes it is the only way that women know how to regulate their stress levels. [Pregnancy] is a great time to strengthen internal practices like meditation.”

    Yoga as a form of rest and recovery

    Embracing rest throughout each perinatal stage doesn’t mean giving up movement. Yoga connects our bodies and minds during this transitory time. While standard yoga centers on stretching, prenatal yoga emphasizes structural alignment and stability-focused work—from strengthening the pelvic floor to releasing lower back tension. It also includes breathwork and visualization techniques.

    Research indicates prenatal yoga can reduce labor pain, lower the likelihood of intervention during childbirth, and boost the birthing parent’s immune function. Additionally, studies suggest yoga enhances psychological well-being during pregnancy and postpartum by mitigating stress and improving sleep quality.

    Reframing the concept of self-care

    Whether pregnant or caring for a newborn, committing to a standard yoga practice each week may be unrealistic. Instead, reframing self-care and not fixating on a previous workout routine is crucial. Smaller but more regular practices of self-care can be as beneficial as an hour at the gym. There’s no going back after having a child; you’re creating something new.

    By Brittany Devenyi

    Article Courtesy of Alive Magazine

  • Habits for healing

    Habits for healing

    Habits for healing

    Supplements and strategies to reach your health goals

    There are certain fundamental steps needed to reach any goals. Most of us know these things, but reminders are sometimes necessary to get back on track.

    These essential strategies—eating a healthy diet rich in colorful produce; exercising; getting plenty of sleep; drinking pure water; reducing harmful foods like fast food, fried food, and processed food; and eliminating habits that sabotage efforts, such as smoking and excessive drinking or eating—form the foundation for other health goals.

    Improve brain and mental health

    Nutrition and lifestyle choices play a large role in brain and mental health:

    • Following the Mediterranean diet—rich in fruits, vegetables, olive oil, and whole grains, plus fish, poultry, and eggs—can reduce the risk of cognitive decline and depression.
    • Supplementing with saffron may help protect against memory loss.
    • Drinking green tea may help reduce harmful amyloid-B plaques in the brain, linked to Alzheimer’s disease.
    • Exercising improves memory, so head out for a brisk walk on your lunch break or hit the gym after work.
    • Adding mushrooms to your diet at least twice a week may help reduce cognitive decline.
    • Supplementing with vitamin D3, if deficient, may significantly improve cognitive performance.

    Boost cardiovascular health

    The journey to cardiovascular health also involves healthy diet and lifestyle habits:

    • Engaging in regular activity—moderate to vigorous aerobic activities, with at least 150 minutes per week and muscle-strengthening activities twice a week.
    • Following a Mediterranean diet is linked to a reduction in stroke risk.
    • Drinking two to three cups of green tea may prevent fat buildup in arteries.
    • Sleeping seven to nine hours nightly; insufficient sleep may increase heart disease
    • Managing stress through self-care, connecting with loved ones, practicing yoga or meditation, journaling, or engaging in
    • Eating a diet high in anthocyanins (berries, cherries, and purple cabbage) has been linked to a significant reduction in heart disease risk.
    • Supplementing with omega-3 fatty acids—including wild salmon, mackerel, flaxseeds, and walnuts—may help reduce heart disease risk.

    Live a longer, healthier life

    To extend your life, what you don’t eat is as important as what you do:

    • Engaging in caloric restriction or fasting while maintaining optimal nutrition can effectively extend your life and ward off illness.
    • Maintaining a healthy body weight and reducing excessive abdominal fat through an active lifestyle improves
    • Eating at least three servings of nuts per week has been linked to a significant reduction in mortality risk.
    • Supplementing with curcumin has been linked to improved brain, heart, and lung health, and protection against age-related diseases.
    • Drinking green tea regularly has significant links to reduced risk of cognitive decline.
    • Finding purpose in life has been shown to lower inflammation, which can affect lifespan.

    By Michelle Schoffro Cook, PhD, DNM

    Article Courtesy of Alive Magazine

  • You can protect biodiversity

    You can protect biodiversity

    You can protect biodiversity

    Saving soil and ocean health now and for the future

    Land and sea may seem like opposites, but the two are intricately connected. What happens on land, especially with our soils, has an impact on the health of our oceans, and it’s imperative to the well-being of all living things that both are treated carefully.

    How soil health affects the health of our planet

    “Poor agricultural practices can cause soil erosion and soil pollution,” says James Campbell, a research associate with the Research Centre for Carbon Solutions at Heriot-Watt University.

    About 33 percent of the Earth’s soil is degraded, largely due to agriculture, and more than 90 percent faces the same fate by 2050, according to the United Nations (UN) Food and Agriculture Organization. But more than just the future of food production is thrown into jeopardy by this fact. So, too, is the planet’s ability to sustain any kind of life at all.

    Soil stores carbon, helping to regulate the planet’s temperature. When it’s degraded, all that stored carbon gets released back into the atmosphere, making it one of the biggest contributors to climate change.

    The connection between soil health and our oceans

    Land and soil degradation also affects our oceans. After all, carbon dioxide (CO2) being released through activities such as tilling or clear-cutting forests to make way for food production has to go somewhere. It goes into the Earth’s other carbon sink: oceans. And when CO2 dissolves in seawater, it becomes carbonic acid, raising the acidity of the ocean.

    Ocean acidification is devastating for underwater ecosystems. Also known as “osteoporosis of the sea,” it decreases carbonate in seawater, which is used by shellfish, coral, and crustaceans to build their shells, reefs, and skeletons.

    Individual actions can affect the future

    A 2020 UN report on biodiversity and ecosystem services estimated that a quarter of all terrestrial, freshwater, and marine vertebrates and invertebrates and plants are threatened with extinction, and many of those have only decades left before they’re gone forever.

    It’s a bleak prognosis, but if we want to change course, we can start by thinking more critically about the impact of our individual actions.

    Buy local

    Shorter transportation distances generally mean less carbon dioxide is emitted into the atmosphere.

    Avoid using chemicals at home

    This includes fertilizers, insecticides, and pesticides on lawns or in gardens, which are harmful to humans, insects, birds, fish, and pets.

    Swap the lawn for native plant species

    To decrease the amount of mowing, watering, and even fertilizing required to keep your lawn lush, start switching out grass for vegetation that grows naturally where you are.

    Keep Fluffy indoors

    Cats are stealthy hunters, posing a threat to birds, small animals, and reptiles that call your yard or neighborhood home. If Fluffy is desperate to get out, dress him up in a collar with a bell to alert prey to his presence.

    By Tiffany Mayer

    Article Courtesy of Alive Magazine

  • Slow down!

    Slow down!

    Slow down!

    It’s time for reflection and a fresh start

    Springtime is the perfect opportunity to start fresh by consciously pausing to rest, reflect, and recalibrate. Create space for quiet time and make the most of it. Here’s how.

    Back to basics

    Take several deep conscious breaths and reflect on your

    • energy level
    • physical health
    • emotional state
    • financial condition
    • relationship health

    Notice where you may be out of balance, depleted, or too full. This gives you a quick baseline, a reference point to guide you forward.

    Shouldn’t I be doing something?

    When we’ve been doing a lot, it can seem like there’s something off if we don’t continue to keep busy. However there’s so much to be learned when we shift focus from doing to being.

    Judy Cashmore is a movement and embodiment teacher. She sees numerous benefits to embracing the quiet of being:

    • deep restoration of our nervous system
    • sparking of creative impulses and problem-solving approaches
    • clearer perspective on ourselves and on our lives
    • space to process and release any stuck or repetitive thoughts and feelings
    • connection with the natural world by allowing ourselves our own “season” of quiet

    We’re all wired differently!

    The 20th-century analyst Carl Jung posited that people either recharge themselves in solitude (introverts) or socially (extroverts). The contrasting styles are on a continuum where each person has differing proportions of each style. Thus, we may have different levels of comfort with social stimulation and also different ways of centring and recharging.

    If you’re more introverted and yearning for downtime, yet still have family, work, or social obligations, try intentionally integrating boundaries and breathers. If, on the other hand, you’re more extroverted and yearning for social activity to continue, try reaching out to others and do something together.

    Reframing alone time

    Notice what story you tell yourself about alone time—because that story will inevitably influence your perspective. If you think there’s something wrong because you are alone right now, try reframing to encompass the notion of space for something new.

    If you’ve been spending a great deal of time alone and telling yourself it’s good because it’s solitude, consider if you’re avoiding or missing something else. You might reframe your experience as a period of isolation from which you can shift.

    Recognize that your beliefs affect your perceptions and thoughts—so if you want a different experience, change up your assumptions!

    Find the gold

    This season will transition into the next. Before it does, you have some space to give yourself a shake and begin anew. Take your time, and maybe appreciate yourself in the process. There is really no one like you!

    By Carole Ames

    Article Courtesy of Alive Magazine

  • Can’t stomach it?

    Can’t stomach it?

    Can’t stomach it?

    How to manage food allergy, intolerance, and sensitivity

    We often misuse the terms food allergy, intolerance, and sensitivity in conversation. Knowing what type of food reaction you’re experiencing is key for making appropriate dietary choices that address the underlying problem and foster overall health long term.

    Food allergy

    Food allergy is a pathological immune reaction against normally harmless proteins in foods, which can be life-threatening. This immune reaction can trigger acute symptoms in the gut, skin, respiratory tract, cardiovascular system, and neurological system.

    Common food allergens include dairy, egg, fish, shellfish, tree nuts, peanuts, soy, and wheat.

    Food intolerance

    Food intolerance is a non-immune mediated reaction arising from an insufficiency of enzymes required to break down a specific component of food. This reaction commonly causes gastrointestinal symptoms such as diarrhea.

    Common causes of food intolerance include lactose, gluten, FODMAPs (a group of short-chain carbohydrates), additives, and biogenic amines such as histamine.

    Food sensitivity

    A food sensitivity is an adverse reaction to food that is not related to food allergy, food intolerance, or celiac disease. Food sensitivities can cause digestive issues in addition to widespread symptoms such as chronic joint pain, fatigue, rash, and brain fog. If you’re dealing with chronic health concerns, it may be beneficial to investigate unidentified food sensitivities.

    Diagnosis and management

    Begin by asking your family doctor for a referral to an allergist, which will allow you to pursue allergy testing. Skin prick tests and blood tests are commonly used to identify IgE immunoglobulin mediated food allergy. Food allergy is best managed with complete avoidance and emergency medication.

    If your allergy testing comes back normal, then you might want to consider intolerance or sensitivity as the cause of your symptoms. While testing options may include hydrogen breath testing for lactose intolerance and blood testing for IgG food sensitivities, Harvard Health considers the elimination diet to be the gold standard for identifying problematic foods.

    Speak with a naturopathic doctor or nutritionist for support during an elimination diet and how to implement new dietary habits to accommodate food intolerance and sensitivity. Ask about natural supports for gut healing using minerals, amino acids, and herbs.

    Dos for dining out

    • Learn hidden sources of your food allergen (sauces, oils) and common sources of cross-contamination (deep-fried foods).
    • Choose a restaurant that uses whole, rather than processed, foods.
    • Call the restaurant ahead and ask if they have an allergy-friendly menu.
    • Tell your server about your concerns and ask for recommendations.
    • Bring reinforcements in case of allergen exposure, whether that’s an epinephrine autoinjector (EpiPen), digestive enzymes, or peppermint tea.

    Embracing new food habits

    • Google common alternatives to your favorite foods.
    • Borrow allergen-free cookbooks from the library.
    • Prep meals on Sundays for a smooth work week.
    • Involve the family in cooking dinner.
    • Challenge your friends to try new cuisines and restaurants that cater to your needs.

    By Dr. Cassie Irwin, ND

    Article Courtesy of Alive Magazine

  • Find your path toward well-being

    Find your path toward well-being

    Find your path toward well-being

    Purpose, power, and physical health

    Often when we begin to reflect on the metaphysical questions in life, including “what’s my purpose?” we undervalue the role of physical health in the journey. But having the healthiest body possible allows us to more easily grow and stretch in other areas of life. Here are some key focus areas to boost physical health so you can more powerfully live on purpose.

    The power of purpose

    First of all, let’s eliminate any notion that seeking out your purpose and expressing it is frivolous. American psychologist Abraham Maslow, in his famous hierarchy of needs, proposed that self-actualization is the pinnacle of a life well lived. In other words, stretching to the edges of your abilities is important for your well-being. In fact, research suggests that finding purpose can add years to your life.

    Purpose and well-being

    As you reflect on your purpose, remember that there is no single magic answer and that your purpose evolves over time. Consider each of the facets of well-being as a jumping-off point for finding your next purpose.

    Garbage in, garbage out

    One of the easiest ways to minimize physical distractions is to limit the disease-promoting toxins you expose yourself to. This includes not only harmful chemicals in foods, body care products, and home supplies but also relationships, environments, and spaces that feel poisonous.

    Pay attention to how your habitual television viewing, video games, and nights out with the gang make you feel in your body. Are you light, happy, and excited or sad, depressed, and anxious? Eliminate the stress-inducing spaces and people.

    I think, therefore I am

    The brain doesn’t benefit from the same lymphatic system that removes toxins and pathogens in the rest of your body. Instead, the brain’s “glymphatic” system rinses debris from the spaces between your brain cells. The caveat to this system is that it works 60 percent better when you’re sleeping than when you’re awake—which means sleep is a purposeful priority.

    You know it in your heart

    While your brain helps you with your lists and your decisions, the heart has traditionally been seen as the hub of perception and awareness. Research has shown there is a two-way street between emotional and spiritual well-being and heart health. Nourish your heart connection with mindfulness activities such as yoga, time in nature, and meditation, as well as regular exercise and plenty of antioxidant-rich foods.

    Liver lovin’

    Possibly the least considered yet most involved organ in your body is your liver. It plays a role in all your major life events, from digestion and elimination to circulation, detoxification, and hormone metabolism. It’s a factor in body shape, inflammation, energy levels, and mood.

    Purpose proviso

    Don’t panic if you’re struggling to demystify your purpose. Often, the path is revealed only after we start walking. Until clarity comes, focus on removing the physical health distractions. It’s a win/win.

    By Dr. Lisa Petty, PhD

    Article Courtesy of Alive Magazine

  • How to embrace healthy aging

    How to embrace healthy aging

    How to embrace healthy aging

    Choose proactivity

    As we journey through life, it’s easy to feel overwhelmed by the myriad minor age-related ailments that seem to crop up as we get older. Many of us may accept these issues as part and parcel of the aging process. However, fostering resilience and taking preventive steps can help us manage and even prevent these ailments. Let’s explore how to address common aging-related ailments across some key areas.

    Bone and joint health

    Our bones and joints bear the brunt of our daily activities, and as we age, they require extra care. Aching joints and reduced bone density are common complaints among older adults. However, these issues can be managed and even mitigated with the right strategies.

    Aches and pains should never be dismissed as mere signs of aging, particularly if they increase in severity or if they occur quickly. They often indicate underlying issues that need attention.

    Regular exercise, tailored to individual capabilities, may improve joint flexibility and bone strength. Weight-bearing exercises, like walking, jogging, or resistance training, help maintain bone density; while stretching and flexibility exercises keep joints supple. Importantly, though, we must listen to our bodies to ensure we aren’t pushing ourselves too hard.

    Calcium and vitamin D are essential for bone health. Adequate intake of these nutrients can reduce the risk of fractures and osteoporosis.

    Hearing, eyesight, and sleep health

    Hearing loss is a common issue with aging, but it can be managed and prevented. Avoiding prolonged exposure to loud noises and using hearing protection in noisy environments are crucial steps. Regular hearing check-ups can help detect early signs of hearing loss, allowing for timely intervention

    Eyesight can deteriorate with age, leading to conditions like cataracts, glaucoma, and macular degeneration. Regular eye examinations are essential for early detection and treatment. Wearing sunglasses to protect against UV rays, maintaining a diet rich in antioxidants (like vitamins C and E), and using adequate lighting can support eye health.

    Quality sleep is fundamental to our overall health. Sleep disorders, such as insomnia or sleep apnea, often increase with age. Establishing a regular sleep routine, creating a comfortable sleep environment, and limiting caffeine and alcohol intake can promote better sleep.

    Diet and digestion

    A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients for aging bodies. Fiber is particularly important for digestive health, helping to prevent constipation and other gastrointestinal issues. Staying hydrated is equally crucial, as dehydration can exacerbate digestive problems and affect overall health.

    Probiotics can support a healthy gut microbiome, improving digestion and nutrient absorption. Digestive enzymes may also aid those experiencing difficulties in breaking down food, ensuring that nutrients are effectively utilized by the body.

    Professional support

    Taking a holistic approach to health, encompassing physical, psychological, and social well-being, is crucial for healthy aging. Regular checkups with healthcare practitioners ensure that any persistent or serious symptoms are addressed promptly.

    By Theodore D. Cosco, PhD

    Article Courtesy of Alive Magazine

  • Connect with nature this March

    Connect with nature this March

    Connect with nature this March

    Embrace the season and find joy

    Ask anyone what their least favorite month is and chances are March will be high on the list. Depending on what the weather throws at us, it can be more bleak than blossom, our doors still shut though we’re itching to bust them wide open. If winter feels like an annual rite of passage, then March is the final leg of it.

    Connect with nature

    How, then, do we make peace with this month? Regular connection with the natural world is one powerful strategy.

    Registered psychologist Sam Kriviak advises looking to nature as a model for being gentle with ourselves and the seasonal changes we experience in mood, energy, and productivity. “All species ebb and flow with the seasons in northern climates. The more connected we can be to nature, I think, the more we notice that our March will likely look and feel very different from our July or our October … and that’s okay!”

    Participants in a large UK study committed to some form of nature-based activity every day for a month. The result was an increase in nature connectedness, health, happiness, and conservation behaviors that lasted well past the 30 days. Spending time in nature can help foster physical health, and may even help to support our immune systems!

    Here are a few ways to foster connection in nature this season.

    Be attentive

    Simply locating ourselves in relation to Earth’s cycles can help us appreciate this time of year in a new light. Longstanding practices in your region, such as tapping of sugar maples or migratory bird counts, offer clues to the seasonal shifts happening around you.

    Do your own ancestral traditions offer a way to recognize this transitional month? And don’t forget to mark the spring equinox, either contemplatively or through a shared celebration such as a potluck, campfire, or walk with friends.

    Engage in comfort

    Direct contact with nature can be had even from a comfortable place indoors. Whether you’re eating, napping, or getting a little work done, position yourself where sunbeams are entering your home and soak them up.

    Get out there

    Nothing can perk us up quite like getting outside and imbibing the medicine of the natural world through our senses. Perhaps stroll at your kids’ pace, using an app to identify birds by their song or guessing which tree or plant you’re looking at based solely on its bark or dried seed heads.

    Use your head

    Even when the weather truly relegates us to the indoors, nature can work its magic through our imaginations. Children might enjoy drawing what all the underground life is up to this time of year: roots, worms, and microbes still slumbering or beginning to stir and wake.

    Get a jump on spring

    It’s the ideal time to begin many plants indoors, giving them a head start on the growing season. Planting seeds is an inherently optimistic act.

    By Jackie Skrypnek

    Article Courtesy of Alive Magazine

  • A day of nourishment

    A day of nourishment

    A day of nourishment

    Your breakfast, lunch, and dinner, solved

    Medical advice around the topic of detox suggests we avoid diets or restrictive time-limited measures in favor of drinking plenty of water, avoiding overconsumption of sugary foods, and choosing foods every day that are high in fiber and full of vitamins, minerals, and antioxidants.

    These are the same nutritious, whole foods we should enjoy all the time. And there’s no reason why those foods can’t also be delicious! Here are a few ideas for incorporating nourishing foods that your body needs to function at its best, which we hope will inspire you.

    Breakfast: Sweet Potato and Spinach Egg Bites

    Egg bites are a delicious and convenient way to get some protein in the mornings. These ones get an extra nutrition boost with antioxidant-rich sweet potato and spinach.
    Print Recipe Pin Recipe
    Servings: 3
    Ingredients Method Notes

    Ingredients
      

    • ¼ teaspoon salt
    • ¼ teaspoon pepper
    • ½ teaspoon hot smoked paprika
    • Scant olive oil for greasing muffin tin
    • 4 eggs
    • ¼ cup Greek yogurt
    • ¼ cup grated sweet potato
    • ¼ cup baby spinach finely chopped
    • 1 spring onion sliced

    Method
     

    1. Preheat oven to 350°F.
    2. In small bowl, combine salt, pepper, and paprika and set aside.
    3. Grease 6 cups of muffin tin.
    4. In large bowl, beat eggs and yogurt together with half of spice mixture. The yogurt will be a bit lumpy at first; using a balloon whisk will help smooth it out.
    5. Combine remaining spice mixture with grated sweet potato and divide among 6 greased muffin cups. Top grated sweet potato with small amount of chopped spinach and spring onion. Pour egg mixture into muffin cups overtop these ingredients.
    6. Bake for 18 to 20 minutes.

    Notes

    Each serving contains: 130 calories; 10 g protein; 8 g total fat (2 g sat. fat); 5 g total carbohydrates (2 g sugars, 1 g fiber); 291 mg sodium

    Lunch: Kale, Spelt, Apple, and Beet Salad

    Whole grains such as spelt and other high-fiber foods such as kale, beets, and apples help promote a healthy gut and ease digestion. This salad has a bright, slightly sweet flavor with a hint of apple and a tangy lemon juice dressing.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method Notes

    Ingredients
      

    • 3 cups washed and finely sliced kale
    • Pinch of salt
    • 1 tablespoon olive oil
    • 1 cup cooked spelt
    • 1 teaspoon lemon zest
    • ¼ teaspoon dry mustard powder
    • ½ teaspoon honey
    • 1 tablespoon lemon juice
    • 1 Pink Lady apple
    • 3 medium-sized beets trimmed, roasted, and cooled
    • ¼ cup sliced almonds

    Method
     

    1. In large mixing bowl, combine kale, salt, and olive oil. Massage kale for a few minutes; add spelt along with lemon zest, stir to incorporate, and then allow to stand while you prepare other ingredients.
    2. In small jar, combine mustard and honey to make a paste. Add lemon juice a few drops at a time to loosen the paste, gradually incorporating all of the lemon juice.
    3. Core and finely slice apple into matchsticks and add to bowl with kale and spelt. Pour lemon juice dressing overtop and stir well.
    4. Arrange salad on serving plate. Slice beets into eighths and arrange overtop. Sprinkle with almonds and serve.

    Notes

    Each serving contains: 412 calories; 14 g protein; 14 g total fat (2 g sat. fat); 63 g total carbohydrates (22 g sugars, 11 g fiber); 243 mg sodium

    Dinner: One-Pan Chicken with Artichokes, Spinach, Lemon, and Thyme

    This chicken dinner comes together in a snap and is filled with iron-rich spinach and an extra hit of fiber from antioxidant-rich artichokes.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method Notes

    Ingredients
      

    • 1 tablespoon olive oil
    • 2 chicken breasts skinless, boneless, about 13 oz in total
    • Pinch of salt
    • ¼ teaspoon pepper
    • 3 fresh thyme sprigs
    • ½ cup finely diced onion
    • 2 tablespoons lemon juice
    • ½ cup low-sodium chicken broth
    • 1 14-oz can artichoke hearts rinsed, drained, and sliced in half
    • 4 cups fresh baby spinach
    • 1 tablespoon plain Greek yogurt
    • 2 teaspoons lemon zest
    • 2 tablespoons fresh thyme leaves removed from stem

    Method
     

    1. In large skillet on medium, heat olive oil to medium high. Pat chicken breasts dry and season with salt and pepper. Place in skillet and cook for 4 to 5 minutes on each side, or until outside is nicely browned and lifts easily from pan. Remove chicken from pan, reduce heat to low, and add thyme sprigs and onion. Stir frequently and cook for 3 to 5 minutes, until onions are soft and translucent. Increase heat to medium and deglaze pan by adding lemon juice and scraping up brown bits from pan surface with wooden spoon. Add chicken broth and continue until bottom of pan is “clean.”
    2. Add chicken back into skillet. Add artichoke heart pieces evenly in pan, and top chicken with spinach. Cover and let stand 2 minutes, or until spinach has wilted. Remove lid and stir spinach to incorporate evenly through the mixture. Cook, uncovered, for about 2 to 3 minutes, until sauce is reduced slightly. Add yogurt and whisk it into sauce until smooth. Using tongs, lift chicken breasts and place them on top of the spinach and other ingredients. Remove from heat and garnish with lemon zest and fresh thyme leaves.
    3. To serve, place a chicken breast on each of 2 plates and top with spinach, artichokes, and sauce.

    Notes

    Each serving contains: 280 calories; 33 g protein; 11 g total fat (2 g sat. fat); 15 g total carbohydrates (3 g sugars, 8 g fiber); 245 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine