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Fall seems to be coined the season of change, and rightfully so. With cooling temps and trees flaming with colour igniting around us, it’s hard not to notice that the youthful energy of summer is waning. That’s to say, times have changed. In this issue of sage, we’re embracing that change by educating ourselves on what we need to know, not just as we enter a new season but as we move into new seasons of our lives.
In this October/November issue of sage, we’re helping you embrace the changes in your life. Aging is natural, as are the many transitions that accompany it, but don’t forget, you can still control how you approach it. For that reason, we’ve chosen topics that highlight the many different aspects of healthy aging and longevity—not just so you can live longer but so you can also enjoy all that life has to offer and feel great while doing it. In these pages, you can peruse a collection of articles that offer insights on all aspects of healthy aging, from understanding why physical activity is essential to a long and vibrant life and how you can sleep like a baby again (yes please!), to finding unique opportunities for growth and personal rediscovery in your midlife years and beyond. Of course, fall flavours are the star of the season, which is why we’ve unearthed some delicious recipes and offered our fresh take on Oktoberfest—so there’s really no excuse not to celebrate!
It’s time to get a fresh perspective on the gifts of our golden years. Let’s do this!
“Nature alone is antique, and the oldest art a mushroom.”
—Thomas Carlyle
Just when you thought we couldn’t possibly come up with another iteration of a coffee drink, the newest craze, “proffee”—a combination of a protein shake and a coffee—may just be the next best thing for your pre-workout or morning pick-me-up. Protein fuels our bodies and assists in repairing muscles and coffee is chock-full of antioxidants. With both ingredients providing their own style of energy, it’s no wonder these two have been paired up. As a bonus, protein helps you feel full longer, so proffee may help keep you satiated on those grab-and-go breakfast days.
The recipe is simple—mix coffee with protein powder and drink up! By choosing a flavoured powder you can likely skip adding any sugar, but feel free to mix it up and personalize your concoction by adding a dash of your preferred sweetener or syrup. However, since many protein powders contain high doses of sugar, keep an eye on the label (and on your additions).
Beans have mesmerized us since childhood stories of enchanted stalks and precious legumes that make magic happen. Fairytales may be make-believe, but one thing we know is that the magic of beans is real, Jack. Case in point, adzuki beans. These small red beans are finally enjoying time in the limelight thanks to their unique sweet, nutty flavour and excellent nutritional value.
Not only are adzuki beans packed with antioxidants, but they are gluten free, are a great source of fibre, and may have anti-inflammatory effects. Plus, it’s easy to experience their magic! These delightful little beans are uber versatile and can be used in both sweet and savoury dishes—from stir-fry or curry to pastry and cake. Magic beans, indeed!
When it comes to sudsing up, we’re getting back to basics, and trust us when we say it’s a good thing! Bar soap has done the job for thousands of years but it has recently taken over the cleaning scene. Our favourite part? The packaging—or lack thereof. With little to no packaging, bar soap makes for an eco-friendlier choice, plus it can do the work when it comes to scrubbing. Look for soaps wrapped in recycled paper, cardboard, or nothing at all for the eco-friendliest option. Bar soap will also last you longer since, on average, only 0.35 grams of soap are used when washing hands compared to 2.3 grams for liquid alternatives. With a growing range of scents and moisturizing formulas, it’s no wonder we’re looking to bar soap these days to tackle our pile of dirty dishes!
What’s popping in food these days? Water lily seeds ... literally. Not only have they been tagged as a hot food trend, they’re also full of nutrients (and did we mention they’re delicious?). Also known as Euryale ferox , Mahkana, fox nuts, and gorgon nuts, you may have seen water lily seeds on a store shelf near you. They puff up to an extra-large blueberry size when roasted and have a popcorn-like texture that dissolves in your mouth. Used in Ayurvedic medicine and cooking for centuries, they’re just as good for you as they are yummy, making them a smart snack!
Not to be confused with water lotus seeds (which is a common misconception), they taste great with ghee (a type of clarified butter), salt, and spices, and come in a variety of oh-so-tasty flavours. Expect to see them on more shelves soon. Bonus? You won’t get those pesky popcorn kernels stuck in your teeth!
It’s 7 am, and your eyes open to the musical chimes of your phone alarm going off. You roll over to your bedside table, flopping your hand on your phone, luckily stabbing the yellow STOP button in the middle of the screen. With a deft flick of your thumb and quick retinal scan from your barely opened eye, you’ve jacked into nothing and everything all at once. The day’s bombardment has begun, and you just woke 16 seconds ago.
Have you thought about how much your brain might be processing during this rushed awakening from slumber to content onslaught? And the kind of mental gymnastics your brain is already performing?
Creating a morning routine can help you break the unhealthy cycle of distraction and distress that can assault your brain when you start your day with your smartphone. It also allows you to find purpose each morning and start your day with your best interests in mind.
Here are seven ideas to include in your morning routine, some that have helped me improve my own mornings. When putting your routine together, try to aim for at least 30 minutes, including waking up, making your bed, and showering, which will likely use up about half of this time.
While these morning chores are part of a valuable routine, the really positive brain work comes from meditation, journalling, and affirmation. Most importantly, you must work with what’s happening around you and with those you share a life with. Remember that a shorter routine is better than no routine.
When creating a new morning routine, add one or two pieces to begin with. Get used to doing them for two weeks, and then add on another couple, eventually creating your full routine after six to eight weeks of learning, tweaking, and growing.
Creating a successful morning routine starts with finding a time at which you can comfortably wake up each day. By having a set time, you’ll be confident you have enough time to go through each part of your routine and not be rushed to get out the door for work.
Making your bed won’t only impress your mom, but the action of checking off something on your to-do list within mere minutes of waking up will set the tone for your day. It not only looks good but also creates a sense of pride and self-confidence.
Bringing planned discomfort into your morning may help you prepare for future stress you can’t predict. Ending your shower with 30+ seconds under the cold faucet may benefit you in many ways, from speeding up your metabolism to improving your immune response.
Help your digestion with a kick-start in the morning. Drinking water with fresh lemon juice can infuse your body with health-giving phytonutrients, vitamins, and minerals, while also helping to instill the habit of drinking more water during your day.
Journalling is a great way to deal with the swirling thoughts in your head that arise from work, difficult relationships, and other daily life struggles. The idea of writing down your thoughts is much easier than you might think. Try starting with making bullet points and setting a timer for how long you’ll focus on this area. Remember, the journal is only for your eyes, so be straight to the point, don’t edit yourself, and don’t worry about being judged.
Take advantage of the peace and tranquility of the morning. Meditation comes in many forms, so don’t be discouraged if you don’t feel like a Yogi Master. To start your new meditation routine, find a quiet, comfortable area where you can sit upright. Then close your eyes, focus your attention on your breathing, and take in the quiet surrounding you. Start small and work up from there.
One of my favourite ways to end morning routines is to take my thoughts and speak them out loud to the universe. It’s one thing to daydream and hold our desires inside, but it’s another thing to voice those thoughts out loud: it can have a greater effect on our actions in making them real. Here are a few suggested affirmations that might get you started.
> I’ve been through hard things before and have survived them. I will survive.
> I wake up every morning ready for a new day of exciting possibilities.
> I’ll surround myself with positive people who will help bring out the best in me.
> I’m grateful to be alive. It’s my joy and pleasure to live another wonderful day.
“One of my favourite ways to end morning routines is to take my thoughts and speak them out loud to the universe.”
I was gliding backward. I closed my eyes for a brief moment, praying as much for bravery as for success. Then I committed, stepping forward and launching myself into the air. After completing one-and-a-half rotations, I landed cleanly—thud. My Axel had been mastered.
For months I had been having more success with increasingly complicated jumps. Singles became doubles, and I was gaining more height and speed. I was finally becoming the athlete I had envisioned when I began figure skating at the age of seven (after watching my older cousin perform in an end-of-year show to Kermit the Frog’s “Rainbow Connection”—I have always been sentimental).
Then I landed it again. And again. And again. Thud. Thud. Thud.
Swelling had appeared just below both of my kneecaps. Ice packs helped for a while. Eventually, I would swallow a couple of antiinflammatories with my post-practice blueberry slushie. Then two became four, which became eight.
My pediatrician sent me for X-rays; I was diagnosed with Osgood-Schlatter disease. The tops of my shins had been shattered as a result of the repeated pounding they sustained while cushioning my jumps. My orthopaedic landing gear was failing. My career path to triple Axels was over.
What now? I had to not only heal but also find another way to stay active doing something I loved.
I was experiencing at an early age what we all eventually will be subjected to: joint and muscle pain. While mine was triggered prematurely due to excessive wear and tear, all of us will suffer degradation and loss of our cartilage, bone density, and muscle strength. It is a natural part of the aging process.
Dr. Pascal-André Vendittoli, a professor at the University of Montreal, is an orthopaedic surgeon with a sub-specialty in hip and knee replacement. He says that past the age of 40, we lose about 1 percent of our bone density annually. (Rue the day we live to be 140 years old: our hearts will be beating, but we’ll be boneless piles of goo waiting for a very able-bodied Uber driver.) He adds that for many people, the degradation can be more severe.
“We know that in the general population there are about 15 percent of people who will really suffer from wear and tear on their knees and hips throughout their life. They will need to receive treatments to try to improve their condition. This can be a medical treatment, or a surgical treatment to replace the joint with a prosthetic,” says Vendittoli.
Vendittoli emphasizes that surgery is a last resort, to be considered only once the chronic discomfort and lack of function interfere with daily tasks such as walking, standing, or being able to perform your job.
Tart cherry juice may be especially beneficial against joint pain caused by gout or osteoarthritis. If guzzling a glass full of tart juice furrows your face, eating about 20 tart cherries will do the job of battling inflammation.
So, what can be done throughout those intervening years? How can one manage joint pain and bone and muscle loss before they become unbearable?
Amanda Capasso is a naturopathic doctor at The Root Natural Health Clinic in Mississauga and Connected Health and Skin in Toronto. She says that one of the most important steps in managing bone loss is managing stress. This will reduce your body’s natural hormonal reaction to anxiety and worry, which can be damaging.
“Having long, chronic elevated cortisol is not great for bone health. It creates a lot of inflammation, and it just changes ... your bones, how much calcium they release back into your bloodstream, and how much they take out.”
Capasso says that stress reduction can be as simple as reorganizing your priorities and giving yourself a little bit more time for a walk, yoga, or meditation.
She says that your stress reduction should not be an additional burden to your already busy life. “Some people are going to hate meditating, and some people are going to hate yoga ... So it’s just individualizing care and finding what works for them. For a lot of people ... it’s just taking a bath or going to get your nails done.”
Diet also plays a big role in bone and muscle health. Capasso has seen a lot of success with patients who have switched to the Mediterranean diet—reducing red meat and adding more vegetables, oils, and fish. Even that, she says, should be as simple a process as possible to avoid discouragement.
“Buy some broccoli. And if people are like, ‘Really, I can’t do this,’ buy some frozen broccoli,” she says. “[It’s] really easy to throw in the oven.”
“In the morning, add a handful of spinach to your smoothie just to get some greens in. Make a homemade salad dressing with a cup of [extra-virgin olive] oil in it that will last you for the week. There, you’re getting a ton of olive oil.”
If you do find yourself on the floor of the produce aisle strangling your arch nemesis, the broccoli floret (I once lost a battle with a particularly spiky artichoke), supplements can also promote healthy joints.
More and more seniors are asking their doctors about cannabis as a non-medical treatment for persistent joint discomfort. The effectiveness of medical cannabis against chronic pain in adults has the support of the National Academy of Sciences.
Daily gentle stretching maintains flexibility and prevents injury.
Going for a daily 30-minute walk can have lifesaving benefits. And, according to experts, the faster, farther, and more often you walk, the greater the benefits.
Weight-bearing exercise, even using weights of as little as 2 or 3 lbs (1 or 1.5 kg), can slow bone loss.
Spend time with friends and family and do something you love. Mental health is as important as physical fitness.
Vitamin D is vital for bone health—especially during Canada’s dark winters; nearly one-third of Canadians are vitamin-D deficient.
Turmeric is an excellent anti-inflammatory. However, Capasso explains, both turmeric and vitamin D should be emulsified in fat to reap their full benefits. Most liquid forms of vitamin D fall into that category. As for turmeric, Indian recipes often include ghee—a type of clarified butter—because it helps the body absorb the spice properly. (Hello, butter chicken!)
Capasso also suggests alternative forms of treatments for joint and muscle pain.
“Acupuncture can be really beneficial, to get the needles right in there and do electro stimulation,” says Capasso. “And there’s castor oil—used topically, not internally.”
Both professionals agree that there is no substitute for regular exercise. Vendittoli says, “When it comes to hips and knees, you cannot stop moving. Quite the opposite ... It could become a vicious circle. When you have pain from wear and tear in your joints and you stop moving, it becomes worse and worse.”
If you are experiencing joint or muscle pain, Vendittoli suggests switching to a less impactful activity such as walking instead of running, or swimming instead of tennis.
Following the diagnosis that put my dreams of a triple Axel on ice, I, too, modified my workouts. I became a competitive ice dancer (no jumping allowed). The highlight of my second career was representing my home province of Quebec in a competition held at the Olympic arena in Lake Placid, NY.
My partner and I performed on the same surface where, only a decade earlier, the American men’s ice hockey team defeated the Soviet Union to claim the gold medal. Their story was enshrined in the movie Miracle on Ice
I realize now—as I use yoga and jogging to manage my own arthritis and degenerated discs gifted to me by 17 years of figure skating—that that ice arena and I have something in common: we both have a lot of history in our bones, but we’re still standing.
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What resources do you now have that your younger self lacked?
> Greater empathy or self-understanding, perhaps?
> Better problem-solving skills?
> Job security and disposable income?
Celebrate those assets, and consider how they might further enrich your life.
Sound familiar? At some middle-ish stage of our life, many of us find ourselves contemplating our journey—past, present, and future—in unsettling ways. According to Patricia Katz, a well-being strategist with expertise in midlife issues, “midlife malaise” is a very common experience. But it’s also—if we welcome it as a catalyst for renewal—a potentially exciting and revitalizing one.
New perspectives on the past … Midlife dissatisfaction routinely involves longing for what once was (flawless skin? tireless libido?).
Eliminating such longings might be impossible; however, we can minimize them by consciously appreciating what we’ve gained over decades of living.
Looking to the past can also trigger regrets—about paths not taken or expectations not met. But here, too, we can adopt a more positive perspective. Katz encourages us to identify interests we may have “cast aside along the way” and explore ways of (re)introducing those enthusiasms into our life.
While completing the fine arts degree you dropped in your twenties might no longer be feasible, could you …
> Work or volunteer for an arts organization?
> Take some continuing studies courses?
> Turn your lifelong passion for colour into a regular activity, or even a business (as Katz herself did)?
As for unmet expectations about how our life “should” look by the time we hit middle age, it’s helpful to remember that many of those widely held expectations stem from arbitrary historical and cultural forces. In other words, there is no natural law dictating that we must achieve certain goals by a certain age!
“I miss my 25-year-old stamina.”
“I wish I’d done things differently.”
“Nothing excites me these days.”
“I worry about aging.”
Fears about the future—health, finances, happiness—are another source of midlife malaise. But brooding about the future (or the past) not only sabotages our enjoyment of the present but also undermines the pleasure we might take in anticipating several more decades of passionate and engaged living.
Precautionary measures, such as staying up to date on recommended health checks or working with a financial planner, can, in addition to their practical benefits, help tame our worries. Equally powerful are exciting and ambitious plans for the future. If you knew for certain that you still had many decades of vibrant health and financial security ahead of you, what would you do? Is anything stopping you? (Maybe that fine arts degree is feasible.)
Barry Petkau, a Vancouver-based fitness trainer who specializes in third-age functional training, maintains that the most powerful reward of regular exercise for his clients in midlife and beyond is the transformative effects on mental well-being. In addition to its numerous physical benefits, exercise can improve our mood, lessen anxiety, reduce stress, and increase self-confidence.
An excellent way of responding to midlife stressors is to remain as centred as possible in the here and now. A wealth of research, including studies focused on midlife, highlights the wide-ranging benefits of mindfulness practices.
Whether it’s meditation or another activity that settles you in the present moment, such practices will boost your mood, reduce your stress, and very likely improve many aspects of your physical health, from cognitive flexibility to immune response.
Finally, if your midlife present seems bogged down in old routines—a phenomenon that, paradoxically, both bores us and heightens our sense of “time flying”—get creative with introducing novelty wherever you can. As Katz maintains, episodes of dullness are “a normal part of the ebb and flow of life,” and sometimes small tweaks are all that’s needed to rekindle our enthusiasm.
Phytonutrients
Many plant phytonutrients—such as allicin in aged garlic, resveratrol in grape skins, and curcumin in turmeric—have been found in laboratory studies to promote longevity.
Herbs
Research also reveals that many of the fresh herbs in the Mediterranean diet may contribute to a low incidence of age-related conditions such as diabetes and Alzheimer’s disease. These herbs include oregano , rosemary , sage , and lavender
Aromatherapy
Aromatherapeutic uses of essential oils from these same Mediterranean herbs, as well as oils from thyme , camomile , marjoram , jasmine , orange , sandalwood , and rose , are being studied for their potential to improve memory and reduce stress.
•
Great
Society has always obsessed over living longer. We’ve dreamed up fanciful ways to achieve that, from comic books’ superhero potions to Star Trek’s cryonics. But dream no more: Canadian life expectancy is currently at historic highs. Now that we know we’re living longer, how can we live better and healthier? Active aging holds the answer.
What comes to mind when you imagine your older self?
“A lot of the negativity we associate with aging— weight gain, loss of mobility and independence, and chronic diseases, like diabetes and heart disease—are not actually due to aging,” says Emily Johnson, founder of a seniors’ fitness education program. “Inactivity is the real culprit. Aging doesn’t equal chronic disease. Inactivity equals chronic disease.”
And there lies the rub. Older Canadians need 150 minutes of physical activity a week, but only 19 percent of those aged 50 to 64 hit those targets. The number drops to 15 percent in the 65- to 79-year-old bracket.
“Exercise continues to be the best way to stay physically and intellectually healthy as we age, yet the older we get, the less we seem to be doing it,” says Johnson.
She thinks it’s because of social conditioning. “As we move [through] adulthood and into our senior years ... seniors are encouraged to ‘take it easy,’” says Johnson.
It’s time to rewrite that story.
“We live longer now, and we want to live with quality,” says senior athlete Bonnie Frankel. The former NCAA Division 1 player made sports history in the early 1990s when she successfully challenged NCAA rules and competed as a college student in her late forties.
“Exercise is a powerful way to unite our physical, emotional, and mental being. It helps us live our best lives. It helps our self-esteem because we’re able to be more independent. Implementing exercise in our daily lives allows us to have so much power.”
1. You’ll live longer
In a study of adults ages 40 and older, meeting the recommended amount of weekly exercise added nearly 3 1/2 years to an individual’s lifespan. Even those who exercised less than the recommended amount still reduced their risk of early death by 20 percent.
2. You’ll think more clearly
Forget those so-called “senior moments” and memory problems that plague many older adults.
“Exercise jumpstarts the brain’s cleaning and rebuilding process known as autophagy,” says Dr. Scott Noorda, DO. The result? Improved memory, clearer thinking, and a reduced risk of dementia. Active aging has even been shown to increase the size of the part of the brain required for memory.
3. You’ll unlock real health benefits
Dr. Marc Bubbs, ND, says that active aging tackles many of the major health challenges facing older adults.
“It improves blood glucose control,” says Bubbs, noting that high blood sugar levels are linked to an “increased risk of cardiovascular disease, cancer, and all-cause mortality.
“It lowers systemic inflammation,” adds Bubbs, “[which is] associated with cognitive decline and increased risk of chronic diseases. Exercise also increases muscle mass, which fights off the loss of muscle and bone that occurs as we age.”
“Active aging has even been shown to increase the size of the part of the brain that’s required for memory.”
Active aging primarily focuses on the promotion of physical activity, reports Active Aging Canada, although the organization notes that there are “critical linkages of physical health with social, mental, emotional, and spiritual well-being.” According to the International Council on Active Aging, this encompasses seven specific areas of life.
1. Emotional Cultivate balance in your life. Find ways to manage stress well. We all know the clichéd yet important advice to live, laugh, and love.
2. Intellectual/cognitive Never stop learning. Engage your creativity and pursue whatever interests you.
3. Physical
From diet to daily habits, care for the body you’re in. It might be getting older, but it still has so much to offer.
4. Professional/vocational
Use your skills to create a better world.
5. Social
Stay connected and invest in healthy relationships and friendships.
6. Spiritual Find and live your true purpose.
7. Environmental
Plug into the great Canadian outdoors and enjoy our country’s natural beauty.
“It’s never too late to get active,” says Johnson. In one study, those who didn’t become physically active until they were middle-aged or in their senior years still saw significant health improvements.
First, pick a motivating goal.
“As we get older, exercise becomes less about [appearance],” says Johnson. “Instead, exercise helps to maintain independence, like being able to cook, going to lunch with friends, or lifting a grandchild.”
What is one thing you want to keep doing as you get older? Or perhaps there’s something you’d like to start doing? “Once you have a powerful motivator, exercise won’t seem like a chore,” notes Johnson.
Then, choose a fun physical activity that gets your blood pumping. Life’s too short to take a fitness class or go to a gym that you don’t enjoy.
“We don’t have any control over getting older, but we can control how we move,” says Johnson. “If you lift weights, your muscles will respond. If you go for a brisk walk, your heart and lungs will respond. Your body doesn’t know how old you are. It only responds to what is required of it.”
walk
Bubbs says it’s a great way to build aerobic fitness. It also improves the other dimensions of active aging. “Walkers have lower rates of depression,” he says, “and score higher in traits like openness, extraversion, and agreeableness. This allows for more connectivity to friends and your local community—another key for healthy aging and longevity. ”
Lack of sleep contributes to many health concerns that affect older Canadians, including a higher risk of memory problems, mood disorders, and falls.
“Achieve your daily total for protein intake— preferably 1.2 grams of protein per kilogram of body weight per day—to protect your muscles, bones, and brain as you age,” says Bubbs.
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Catching and recovering from COVID-19 was disruptive enough to the lives of more than half a billion people worldwide. But for millions of those people, the health impact of COVID-19 persists far beyond the initial infection period.
Post-COVID-19 condition, also known as long COVID, is characterized by a broad range of long-term symptoms appearing or persisting after the infection period of COVID-19. They usually occur within three months of onset of COVID-19 and the effects last for at least two months, although some people first experience them months after initial infection.
The symptoms related to long COVID can impact daily functionality. They impact both adults and children in a wide range of ways. Some symptoms experienced by “long haulers” include:
> fatigue
> sleep problems
> shortness of breath or difficult breathing
> persistent cough
> muscle aches or weakness
> joint or muscle pains
> chest pain or heart palpitations
> loss of or distorted smell or taste
> low fever
> headaches
> cognitive dysfunction (in the form of brain fog, memory loss, and difficulty concentrating)
> depression or anxiety
> symptoms that worsen following physical or mental effort
These symptoms tend to wax and wane. Any sort of physical, mental, or emotional stress can lead to worsening or a relapse of symptoms.
In May of 2021, as this condition was first being recognized, researchers from Stanford University led a global review of 45 studies including 9,751 participants with COVID-19. They found that more than 70 percent of hospitalized patients who had recovered from the initial phase of COVID-19 had at least one of the lingering symptoms now associated with long COVID.
More recently, researchers from all over the world have been trying to learn more about this condition, and some consider long COVID a new health emergency. The US Centers for Disease Control and Prevention, in May 2022, reported that, following a review of medical records of almost 2 million people, one in five adult survivors of COVID-19 had developed symptoms of long COVID.
Although there’s deep concern, and enormous efforts are being made to discover the causes, and potential treatments for, long COVID, there remains much to learn. One of the major challenges is that this “condition” is probably not a single disease, which makes finding ways to treat it extremely difficult.
One of these potential causes was discovered during research led by the University of California Los Angeles. Their findings suggested that some cases of long COVID may be a result of suppressed immunity. This could be due to factors that were present prior to infection, such as poor nutritional status, stress, and the presence of risk factors like obesity, high blood pressure, and diabetes.
Long COVID shares many of the same features of chronic fatigue syndrome and other complex chronic diseases (CCD), such as fibromyalgia and chronic Lyme disease. These conditions share common characteristics, and the most common pattern of onset of CCD is following an infectious event. In addressing long COVID, some support strategies related to other CCDs may prove helpful.
Energy is the currency of life. Energy in the body is produced by small compartments known as mitochondria. When mitochondrial function is compromised, it means cellular energy levels are low; this may produce symptoms including fatigue and cognitive dysfunction.
The brain accounts for only about 2 percent of our body weight; it consumes more than 25 percent of the body’s energy and oxygen. The brain requires good mitochondrial energy production to function optimally. It has been suggested that brain fog, one of the key complaints in long COVID, may be the result of reduced mitochondrial function.
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essential mineral involved in hundreds of biochemical reactions; relaxes muscles and may help improve sleep
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acetyl-L-carnitine
n-acetyl-cysteine
important for transporting essential fats into the mitochondria for energy production
important in supporting glutathione levels, a major player in mitochondrial health
We all know that the gastrointestinal tract (gut) is a place where digestion, absorption of nutrients, and elimination of wastes takes place. It also holds 70 percent of our immune system, manufactures neurotransmitters, is home to over 100 trillion bacteria and plays a significant role in systemic health. In CCD, digestive symptoms such as gas/ bloating, diarrhea/constipation, and acid reflux are common.
peppermint oil
may help reduce cramps, gas, and bloating; supports proper peristalsis and the movement of food through the digestive process
n-acetylcysteine (NAC)
NAC is also important to enhance gut barrier function and improve “leaky” gut, a goal in CCD
quercetin
gamma-aminobutyric acid (GABA)
exerts anti-inflammatory and anti-allergy effects
may play a role in attenuating gut inflammation and improving the gut epithelial barrier
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IMMUNITY ALL YEAR ROUND
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Always read and follow instructions prior to use. Results may vary. Available at participating health food stores and pharmacies. Retailers, please contact Purity Life or Nutripur to order
Our newest gummy is the cranberry gummy. This vegan gummy contains 450 mg of high-quality, Swedish cranberries, to help prevent recurring urinary infections. Flavoured with natural sour cherry extract.
As a child, were you taught how to mend clothes or preserve food? What about how to garden and save seeds? Unfortunately, many young people grow up without the opportunity to learn valuable ancestral skills that are not only practical but also important for sustainable living.
If we know how to repair a hole in a sweater, we won’t toss it in the landfill. If we know how to preserve bruised fruit, we won’t trash it. When we relearn forgotten life skills, everyone benefits. Here’s how we can learn from our ancestors and teach our children.
> cooking
> housework
> preserving foods (including canning and fermenting)
> gardening and seed saving
> foraging
> fibre arts (knitting, sewing, quilting, crocheting, visible mending)
> hand dyeing
> tanning hides
> carpentry/shop
> soap making
> outdoor survival skills
> wine and beer making
> beekeeping
Many of these skills were taught in schools as “home economics,” and indeed some still are. However, this has become less common and less extensive over time, as home economics can carry a stigma of being sexist, out of date, and regressive.
Yet, many believe we can reframe a lot of these “old-fashioned” skills as valuable for the 21st century. They’re certainly not just for girls and women, either! Conversely, many skills stereotypically associated with men (think carpentry or automotive maintenance/ repair) are important for all genders.
Jill Slind is a computational biologist at Canada’s Michael Smith Genome Sciences Centre at BC Cancer, where she spends her days analyzing DNA. But in her free time, she’s an avid knitter and the current president of West Coast Knitters’ Guild (WCKG). This BC member-led group connects those interested in knitting and regularly contributes to charitable causes.
According to Slind, knitting is still typically seen as a “grandmotherly” activity, although this perception is changing. “We don’t necessarily see ourselves, young people, portrayed as knitters in TV and movies.” She credits online content such as social media with helping to normalize knitting as a creative and relaxing—and even trendy—hobby for younger generations.
It’s not just knitting. A lot of “granny skills” are making a comeback. Turns out we have a lot to learn.
When we build our skills, we can rely less on those of others. It’s an empowering thought that if your favourite pants get ripped, you can mend them, or if your car has a flat tire, you can change it.
“We don’t need to buy as many commercial cleaning products if we know how to make DIY cleaners with baking soda and vinegar,” agrees Ontario-based writer, Zero Waste consultant, environmentalist, and mother Sarah Robertson-Barnes.
Tania Larsson is a Gwich’in artist based in the Northwest Territories who makes fine jewellery with land-based materials, including hides that she tans herself. She describes the empowering feeling of selfsufficiency that she has developed from learning these skills: “I can now make something from seemingly nothing. I can make hide … The beauty of learning a traditional skill is learning how to position yourself in the world, in community, on the land, as part of nature.”
Slind learned to knit as an adult after an offhand comment by her partner. “I’ve always fidgeted a lot, which can make it difficult to concentrate. One night we were watching TV and I was fidgeting, and he suggested that I take up knitting. So I did!”
Not only does knitting help her concentrate, but she also finds it relaxing. “Skills like knitting can be gratifying hobbies—they can be a way for people to unplug and do something meditative,” she explains.
“The act of making something can be therapeutic or gratifying. Humans in general, we’re made to learn things and make things. Practising these skills allows us to do what our minds naturally want us to do.”
Many old-fashioned skills, such as mending clothes or making DIYs, happen to be low waste and sustainable. It just makes sense: generations ago, there was no “throwaway culture” or “convenience culture.”
Robertson-Barnes agrees that granny skills are inherently tied to sustainability. “As I got more into sustainability, I became more interested in old-fashioned skills. For example, fermentation is a millennia-old skill that helps preserve food. I can’t believe that I have a biology degree and I had never tried it out! I took a course—and it’s been really fun.”
“Not everyone is going to start spinning their own yarn, and that’s okay,” laughs Larsson. “But you can support those who do! If you see value in the handmade, support creators, artists, and organizations with things like slow fashion, handmade goods, or artisan foods.” She admits homemade may be more expensive because of the time, quality, and intention that goes into the project, “but it’s worth it if you have that disposable income to invest.”
Many Indigenous communities are engaging in land-based learning for children when possible, which involves teaching students about traditional Indigenous practices. It’s an empowering, hands-on way to learn subjects such as science that also helps build resilience, practical skills, and community connection. Some examples include building fires, foraging, hunting, fishing, and tanning hides.
For Gwich’in artist Tania Larsson, land-based learning is “necessary because our education system for so long was to separate kids from their family and nature … With land-based learning, students have fun outside, learn problem-solving, and build confidence.”
She adds that it’s best to involve elders in the process whenever possible, even if extra accommodation is needed. “We need to prioritize these relationships; otherwise, that learning opportunity is lost. Do you want to learn from someone with 20 years of experience or 80 years?” Larsson asks.
Robertson-Barnes also describes how many of these skills, such as gardening, help foster a close connection with nature. “Gardening is a process of trial and error. You can read about it or watch videos, but what’s most important is paying close attention to the nature around you: you have to get to know your soil, your light, your particular garden plot.
“It’s about trusting yourself—connecting to that deep, ancestral place of knowing that we can lose when we’re not paying attention.”
For Larsson, sustainability is a holistic concept that involves relationships with her elders, the caribou, and their sacred land. Learning traditional skills means learning from elders, and there’s no such thing as being “self-taught.”
“In Indigenous culture, you need to ask to learn something, and that can be humbling,” Larsson explains. “It’s a community, and any time you experience benefits, you bring those benefits back to the community, so we all benefit together. True sustainability is bringing everyone with you.”
By reconnecting with the knowledge and practices of our ancestors, we may find that we rekindle a bond with generations past. Interested in learning more about your ancestors? Why not rifle though your grandmother’s cookbook, do an online search, or ask an older relative what they remember from their childhood?
Crucially, ancestral connection can also refer to Indigenous knowledge systems. Many Indigenous people are once again learning the irreplaceable and invaluable practices of their ancestors.
According to Larsson, “It’s important to rebuild these relationships that were destroyed by colonization and residential schools … By learning these skills, I’m helping repair these bonds and reconnecting with the land. It’s a lifetime of learning. I’m also strengthening pride in being an Indigenous woman.
“Even though I can’t talk directly with my ancestors, there is knowledge embedded in these objects such as jewellery and hides, as well as through the land, that speak to me,” says Larsson. “The beauty of our culture is in the relationships, the communities, the people, and the land. For me, that’s what it means to be Indigenous.”
According to Slind, “With things like gardening and preserving food, we can feel more resilient in times of uncertainty, during things like food shortages.”
And it’s not just resilience for ourselves either: skill building can help communities as a whole, such as in our changing climate. We can help pass our own skills along to others, trade and share with our loved ones, and work to help build resilient neighbourhoods through activities such as community gardening and beekeeping.
Traditional skills are inherently practical. Oftentimes, the fruits of our labour are better than what can be purchased from a store. Slind agrees, saying, “The food grown in your own garden or preserves you’ve prepared—they just taste better. And nothing feels as nice on your skin as a garment you’ve made.”
According to Slind, knitting and other fibre arts are one way to help fight back against fast fashion. “I don’t think it’s any surprise that if we buy a $10 shirt from a fast-fashion company, it’s going to disintegrate in a few months. People are catching on. It’s damaging for the environment and our wallets. With knitting and sewing, you can make clothing made exactly for your unique body, and it will last. Only now am I needing to darn socks that I knitted years ago.”
It’s never too late to learn something new, and there are plenty of opportunities. Not sure how to start? In addition to resources such as books, consider these suggestions.
Many online platforms offer courses of general interest to the public. Free instructional videos can also be very helpful. Slind, for example, learned to knit by watching YouTube videos.
If you’re interested in a topic, research organizations near you, where people can help inspire and guide you. Slind suggests connecting with local yarn shops. “They’re an amazing resource! Many offer classes and have adapted to COVID-19 so you can take online classes via Zoom in the comfort of your own home.” She also suggests joining guilds or clubs, such as the West Coast Knitters’ Guild.
You may be surprised to learn what the people around you know, and if you follow the proper protocols, they would be happy to teach you. Learning from elders can mean a more holistic learning experience.
According to Jill Slind, president of the West Coast Knitters’ Guild, many skills, such as knitting, have been devalued by society because what is traditionally seen as women’s work (and unpaid labour in general) has been undervalued by society. Sadly, the female-only perception of knitting persists.
“Male knitters are still underrepresented in the knitting world,” Slind explains. “It’s unfortunate, but thankfully, it is starting to change. Toxic masculinity means additional stigma and a barrier for men who might otherwise be interested in taking up knitting. Knitting is for everyone.”
“Granny skills” don’t have to be purely practical. “Teach your kids how to play Crazy Eights!” suggests Zero Waste consultant and mother Sarah Robertson-Barnes. “Many kids don’t learn how to play with a physical deck of cards these days, and it can be so fun.”
As Larsson describes, “If you want to learn how to tan hides, [elders] will first teach you the basics: how to identify the correct trees for wood for the smoking process; how to make a fire; how to set up a tent; how to have a clean work surface.”
From beekeeping to beer making to bread baking, the continuing education departments of colleges and universities offer numerous courses.
An often overlooked resource, libraries offer countless courses and classes—and many are free of charge!
Skill building is valuable and empowering for children and adults alike. “These skills are a preservation of history, plus the end product is so great. As a culture, we don’t want to lose these skills,” says Slind.
“What’s more empowering than creating something and bringing it into the world?” asks Larsson.
“By reconnecting with the knowledge and practices of our ancestors, we may find that we rekindle a bond with generations past.”
Most of us have felt stressed, deprived, confused, or out of control when it comes to eating. It’s time to free yourself, ditch deprivation, and embrace eating in abundance. It’s as simple as focusing on foods you can (and should) eat in abundance while crowding out foods that should be limited or eliminated.
The result? A sustainable healthy body composition and, most importantly, disease prevention (plus more energy, less inflammation, and a healthier gut microbiome). An added bonus? By eating this way, you’ll minimize your impact on the environment and animals’ lives.
For a sustainable healthy weight and disease prevention
High nutrient density + high fibre + low calorie density = plants
By focusing on whole plant foods (veggies, tubers, fruits, whole grains, and legumes), you’re consuming highvolume foods that will fill you up with nutrients and fibre, in turn triggering the message from your brain that you’re full and preventing you from overeating.
What does eating this way look like? Big portions of colourful food, and no more measuring. Eating should give you feelings of pleasure and contentment, rather than guilt and stress. It should be seen as an opportunity to fuel your amazing body with the nutrients it deserves.
> 75 g of cheddar cheese (3-inch cubes) = 308 calories
> 15 mL (1 Tbsp) vegetable oil = 120 calories
> 3 1/2 oz (100 g) piece of steak = 149 calories
All of the above options are low volume and calorie dense, with zero fibre.
On the other hand:
> 2 cups (500 mL) broccoli = just 110 calories—and loads of fibre
THE EQUATION FOR LONG-TERM HEALTH AND SUSTAINING A HEALTHY WEIGHT
By filling up on nutrient-dense, fibre-rich, high-volume food (whole plant foods), you will naturally be eating fewer calories without feeling deprived.
Plants are king for their ratio of high nutrients and volume to low-calorie density for sustainable weight management and longevity. They’re also packed with antioxidants, vitamins, minerals, and, most importantly, fibre—which makes them queen when it comes to gut health!
These prebiotic plant fibres are the preferred food for the trillions of microbes in your gut microbiome. Eat a variety of plants and you’ll become the host to a diverse party of happy microbes.
In return, you’ll receive the greatest gift: a healthy gut to combat disease. You’ll assimilate nutrients optimally and produce anti-inflammatory short-chain fatty acids that may have an effect on brain health, serotonin levels, energy, immunity, weight management, digestion, hormonal balance, blood sugar balance, and healthy skin.
Studies strongly support the role of plant-based diets in reducing the risk of type 2 diabetes. Reducing the high saturated fat and zero-fibre animal foods in your diet actually lowers the risk of insulin resistance and, in turn, helps prevent, or even reverse type 2 diabetes.
It’s time to start crowding out animal-based and processed foods and focus on eating more whole plant foods!
Think about why you want to switch to a plant-focused diet. Maybe you want to eat more plants to minimize your environmental footprint or prevent lifestyle-related health conditions, such as heart disease, obesity, or diabetes. The rest is easy.
It may sound radical, but deprivation and restriction are not required to transform your health, love your body, and glide through life with confidence and energy.
> Personalize the process. Connect with your “why.”
> Focus on variety and abundance of whole plant foods (aim for at least 80 percent or more).
> Minimize oils and refined/processed foods; aim to eliminate animal products.
> Ensure a few important nutrients are at optimal levels, including vitamins B12, D3, and K2 and microalgae EPA/DHA.
> Love your body along the way; it’s truly incredible, and its ability to evolve is mind-blowing.
> Manage your stress by moving your body, laughing, and taking moments for yourself.
Eden herbs and spices for valuable benefits and pleasing taste. Their abundance of phytonutrients soothe, comfort, energize, cleanse, and heal. They are each real organic, authentically nourishing life in the soil.
Enjoy amazing flavours with adaptogenic benefits
Herbs and mushrooms and roots, yum yum! Not only are these all categories of helpful nutrients that can support your immune health through the annual cold and flu season but they also fit snugly into the category of adaptogen.
Often thought of in terms of herbs only, adaptogens are known for their help in supporting our adrenals, glands that produce hormones to help regulate our metabolism, immune system, and blood pressure, as well as our response to stress.
If the coming season has you stressed about running out of energy, adaptogens may be the ingredients you need to help rebuild and strengthen your empty tank while also cooling your jets and keeping you calm.
Incorporating these ingredients into your menu will benefit you in a myriad of delicious ways. From building energy and supporting your immune system to tantalizing your taste buds, each recipe provides a medley of irresistible flavours.
Root soups are hearty and healthy go-tos during the colder months. A couple of often overlooked roots, rutabagas and turnips are sometimes thought to be bitter. One quick way to take the bitterness out of these roots is to add a bit of sweetness. In this recipe, we’ve upped the ante with sweet potatoes and carrots to create a delicious soup with an abundance of healthy ingredients—plus plenty of flavour for everyone.
2 Tbsp (30 mL) grapeseed oil
1 large leek, washed and sliced, light part only
1 small yellow onion, peeled and coarsely chopped
2 garlic cloves, peeled and chopped
1 small rutabaga or 2 turnips, peeled and coarsely chopped
2 large carrots, peeled and chopped, about 1 1/2 cups (350 mL)
1 sweet potato, peeled and chopped, about 1 cup (250 mL)
4 cups (1 L) low-sodium vegetable stock
1 Tbsp (15 mL) Chinese five-spice powder
1 tsp (5 mL) coconut or brown sugar
1/4 tsp (1 mL) kosher salt
1 cup (250 mL) full-fat coconut milk, plus extra if needed
1. In large soup pot over medium heat, add oil, leek, and onion. Sauté until soft. Stir in garlic and sauté for 1 more minute.
2. For dressing, in small bowl, mix miso paste, tahini, tamari, vinegar, honey, and sesame oil.
3. Using hand-held stick blender or transferring to high-speed blender, purée until creamy. Return to saucepan and stir in coconut milk. Heat through. Add a little more coconut milk or water if soup appears to be too thick. Season to taste with some added salt and pepper, if you wish. Serve in bowls and garnish as desired.
EACH OF 8 SERVINGS CONTAINS: 109 calories; 1 g protein; 6 g total fat (2 g sat. fat); 13 g total carbohydrates (5 g sugars, 2 g fibre); 95 mg sodium
Although readily available in most grocery stores, you can easily make your own. In small, heavy skillet, combine 6 star anise pods, 2 Tbsp (30 mL) fennel seeds, 2 1/2 tsp (12 mL) black peppercorns, and 3/4 tsp (4 mL) whole cloves. Toast over medium heat just until aromatic, about 3 minutes. Transfer to mini blender. Add 1 Tbsp (15 mL) ground cinnamon. Whirl until mixture is finely ground. It can be stored in an airtight small jar; use as needed. It’s equally delicious on roast chicken or pork.
• 1 Tbsp Eden Extra Virgin Olive Oil
• 1 clove garlic, finely minced
• 1/2 cup onion, finely chopped
• 1-29 oz. can unseasoned pumpkin puree
• 2 cup Unsweetened Edensoy, Original, or Extra Original
• 2 cups water
• 3/4 tsp Eden Sea Salt
• 13/4 tsp curry powder
• 1/8 tsp ground nutmeg
• 1 pinch Eden Cinnamon
• Eden Black Pepper to taste
• 2 Tbsp organic maple syrup
• 1 Tbsp fresh parsley, finely chopped for garnish
Heat oil in a medium saucepan, sauté the garlic and onion for 2 minutes. Add all remaining ingredients except the parsley, blend thoroughly. Cook over medium heat without boiling, stirring frequently until hot, about 5 minutes. Serve and garnish with parsley.
Eden Roasted Pumpkin Seeds or Eden Spicy Pumpkin Seeds can also be used for a delicious, crunchy garnish along with the parsley. Just sprinkle a few on top of each serving.
Delicious for breakfast or even an afternoon snack, this breakfast bowl is so thick and creamy, it looks and tastes like dessert! The real kick is the essential reishi mushroom powder, which is thought to contribute to immune system support. On its own, it can be a bit bitter, but locked into this chocolatey dish, it’s definitely a winner.
1 cup (250 mL) chocolate oat milk
1/2 cup (125 mL) full-fat plain yogurt
1/2 cup (125 mL) fresh or frozen blueberries, thawed
1/2 cup (125 mL) fresh or frozen raspberries, thawed
1/2 ripe avocado, peeled and pitted
1/4 cup (60 mL) unflavoured protein powder
2 Tbsp (30 mL) raw cocoa powder
1/2 to 1 tsp (2 to 5 mL) reishi mushroom powder
2 tsp (10 mL) chia seeds (optional)
Optional toppings: granola, yogurt, shaved chocolate, sliced banana, fresh figs, and pomegranate seeds
1. In high-speed blender, add all ingredients except toppings. Whirl at high speed until smooth and creamy. For a thicker consistency, whirl in chia seeds. For a thinner consistency, add more chocolate milk.
2. Transfer to serving bowl and add your choice of toppings.
EACH OF 2 SERVINGS CONTAINS: 302 calories; 14 g protein; 16 g total fat (2 g sat. fat); 32 g total carbohydrates (12 g sugars, 9 g fibre); 89 mg sodium
Reishi mushroom powder is well known for including immunomodulating components, which help moderate the immune system. This may be the reason that many people opt to include reishi powder in their diets to boost their health during cancer therapies. In Asian countries, it’s been used for thousands of years because of its suggested well-being and longevity effects.
“This breakfast bowl is so thick and creamy, it looks and tastes like dessert!”
Mushrooms, sometimes mysterious and often misunderstood, may offer amazing health benefits to those of us who relish their flavour possibilities—the quiet flavour that makes other ingredients in a recipe pop.
From lowering blood pressure to supporting our immune system and being an incredible source of potassium, who knew such an earthy food could be the anchor for so much goodness? And the height of irony: often grown in the dark, mushrooms are actually touted to be the only “vegetable” (they’re actually their own food group—fungi/mycology) that naturally contain vitamin D.
Here, we’ve listed only a few of the most common mushrooms used in cooking. But did you realize that there are more than 50,000 varieties of mushrooms?! They’re not all edible, but that’s a lot of fungi serving important roles in the ecosystem of our planet and our diets!
> boletus
> chanterelle
> cremini
> enoki
> maitake
> morel
> oyster
> porcini
> portobello
> reishi
> shiitake
> white button
When it comes to root veggies, the health benefits are worth rooting for! These underground beauties offer an amazing wealth of nutrients, including essential fibre and calcium.
Root veggies play a huge role in nutritional sustainability. We’ve featured only a few in our recipes here, but the root vegetable category is almost as limitless as the mushroom category. The following are but a few:
> beets
> carrots
> celery root (celeriac)
> daikon
> fennel
> horseradish
> Jerusalem artichokes
> kohlrabi
> parsnips
> radishes
> rutabagas
> sweet potatoes
> turnips
> yams
This dish is a taste sensation: a fresh herbed salsa verde drizzled over smoky chipotle-baked salmon. Fresh herbs meet smoke-flavoured salmon, resulting in a riot of heady flavours—and a smorgasbord of heart-healthy benefits.
1 cup (250 mL) bottled green salsa sauce
1 cup (250 mL) lightly packed fresh cilantro leaves
1 cup (250 mL) lightly packed fresh Italian parsley leaves
4 garlic cloves, peeled and smashed
2 tsp (10 mL) chipotle chili powder
2 tsp (10 mL) hot smoked paprika
1/2 tsp (2 mL) garlic powder
1 lime, zest and juice
1 Tbsp (15 mL) extra-virgin olive oil
4 - 5 oz (140 g) salmon fillet steaks, skin optional
1. In high-speed blender, combine salsa sauce, cilantro, parsley, and 4 smashed garlic cloves. Whirl until blended and smooth. Store in tightly covered container. Salsa can be made ahead and refrigerated for up to 2 days.
2. Preheat oven to 400 F (200 C). Line baking sheet with parchment. Set aside.
3. In small bowl, combine chipotle chili powder, hot smoked paprika, garlic powder, lime zest and juice, and olive oil. Stir to blend. Evenly spread over tops and sides of salmon fillet steaks. Place skin side down on baking sheet. Bake in preheated oven for 4 to 6 minutes for 1/2 in (1.25 cm) thickness of salmon. Salmon is done when it’s still a tiny bit pink in the centre. It will continue to cook as it rests.
4. Remove from oven. Drizzle with spoons of Herbed Salsa Verde. It’s delicious served over lemon and dill-flavoured rice. Garnish as desired.
SERVES 4
EACH SERVING CONTAINS: 227 calories; 29 g protein; 10 g total fat (2 g sat. fat); 6 g total carbohydrates (1 g sugars, 1 g fibre); 581 mg sodium
Healthy herbs are an all-year bonus that offer many health benefits, from lowering cholesterol to controlling blood sugar, along with potential protection against cancer. Adding a medley of herbs to your recipes not only adds amazing flavour bonuses but is also a sure-fire recipe for good health. Here are some of our favourite healthy—and delicious!—herbs:
> basil
> cilantro
> dill
> garlic
> mint
> onion
> oregano
> parsley
> rosemary
> turmeric
From pretzels to schnitzel, enjoy healthier versions of iconic German specialties
The great German beer festival isn’t known for being particularly healthy. With iconic foods including breaded schnitzel, fried potato balls stuffed with pork or beef, and giant, doughy pretzels made with white flour, the only green in sight is likely to be a parsley garnish.
But there are plenty of ways to add nutrition to your Oktoberfest menu. And these heart-healthy versions of German recipes prove that flavour doesn’t just come from meat and oil.
But where did Oktoberfest come from? Well, the history of the festival goes back to 1810, when Bavarian Prince Ludwig married Princess Therese. The party was such a hit that they made the event an annual tradition. Over the years, it kept getting longer (no one wanted the party to stop!) and its start date moved to the second-last weekend of September, with celebrations running until the first Sunday of October.
Anchored in tradition but updated for health, these unique recipes for some of the greatest Oktoberfest foods will have you wanting to extend the holiday, too!
Schnitzel usually means tenderized meat coated in egg and breadcrumbs and deep-fried. The German version is often pork, while the Austrian wiener schnitzel has to be veal (it’s a rule). But this version of schnitzel would have even Julie Andrews singing its praises, thanks to the tender tofu that skips the fryer. Schnitzel can be served simply with noodles coated in (plant-based) butter with lemon wedges, but lingonberry sauce (reminiscent of cranberry sauce), tomato sauce, or mushroom gravy are also Oktoberfest regulars.
12 to 15 oz (340 to 425 g) block firm or extra-firm tofu
1/2 cup (125 mL) gluten-free flour blend
3/4 cup (180 mL) water or beer
1 1/2 cups (350 mL) breadcrumbs
1 tsp (5 mL) smoked paprika
1/2 tsp (2 mL) garlic powder
3/4 tsp (4 mL) salt, divided
1 1/2 Tbsp (22 mL) sunflower oil or canola oil, divided
8 oz (225 g) dried egg noodles or gluten-free pasta
1/2 cup (125 mL) chopped parsley, to garnish
1. Slice tofu twice horizontally to create 3 pieces about 1/2 in (2 cm) thick, then cut each piece in half vertically to make 6 pieces. Different brands are different thicknesses, so slice it however is best to make pieces slightly smaller than a deck of cards.
2. Line baking tray with clean kitchen towels and place tofu pieces on top in a single layer. Top with more towels, followed by another baking sheet. Weight the baking sheet (with books or cans of beans) and let moisture drain for 15 minutes.
3. In shallow bowl, combine flour and water or beer. In second shallow bowl, combine breadcrumbs, paprika, garlic powder, and 1/4 tsp (1 mL) salt.
4. Sprinkle drained tofu with remaining 1/2 tsp (2 mL) salt, then dip each piece in flour mixture followed by spiced breadcrumbs. Place on paper towel-lined plate and pat extra breadcrumb mixture gently on top in any bare areas.
5. In large skillet, heat 1 Tbsp (15 mL) oil over medium-high heat. When hot, add half the tofu and cook 2 minutes on each side, or until golden, pressing down with flat spatula on top to ensure crumbs brown evenly. Return tofu to paper towel-lined plate to drain excess oil.
6. Remove any loose breadcrumbs from skillet, then add remaining 1/2 Tbsp (7 mL) oil and cook remaining tofu.
7. Meanwhile, cook pasta as per package instructions.
8. Serve drained pasta topped with schnitzel and top with heated sauce of choice, if using. Sprinkle with chopped parsley.
SERVES 4
EACH OF 8 SERVINGS CONTAINS: 484 calories; 17 g protein; 11 g total fat (1 g sat. fat); 81 g total carbohydrates (2 g sugars, 5 g fibre); 497 mg sodium
This dark beer-marinated chicken uses the convection setting on your oven to create a crispy skinned bird. Convection cooking circulates air around the meat, crisping it like rotisserie without needing a spit or a lot of oil, similar to an air fryer (which you can also use!). If you don’t have a convection setting on your oven, you can simply bake the chicken for longer at the same temperatures as below, until a meat thermometer inserted in the thickest part of the thigh reads 165 F (74 C).
1 lemon
5 lb (2.25 kg) whole chicken
2 fresh thyme sprigs
1 cup (250 mL) dark beer
1 Tbsp (15 mL) extra-virgin olive oil
1 tsp (5 mL) grainy mustard
4 garlic cloves, minced
1 1/2 tsp (7 mL) salt
1 tsp (5 mL) ground black pepper
2 tsp (10 mL) dried basil
1. Zest and juice lemon. Stuff chicken cavity with leftover lemon peel and fresh thyme sprigs. In medium bowl, combine lemon zest and juice with remaining ingredients and pour over chicken in large bowl, pot, or leak-proof, sealable bag. Gently separate chicken skin from breast and legs without tearing, and scoop some of the marinade juices inside. Refrigerate for at least 1 hour, up to 12 hours.
2. Heat oven to 400 F (200 C) on convection roast setting.
3. Place chicken in roasting pan and pour remaining marinade overtop. It should be elevated above juices to allow chicken to crisp. A metal rack that fits inside the roasting pan can be used. Roast for 30 minutes. Lower heat to 375 F (190 C) and roast for 50 minutes longer, basting chicken every 20 minutes, until internal temperature reads 165 F (70 C) and juices run clear. Loosely tuck a large piece of parchment paper over chicken during the last 30 to 60 minutes if overly brown.
4. Remove chicken from oven and let it rest for 10 minutes. Carve chicken and serve with sieved juices, or thicken juices with beer and cornstarch to make gravy.
EACH SERVING CONTAINS: 191 calories; 12 g protein; 14 g total fat (4 g sat. fat); 3 g total carbohydrates (0 g sugars, 1 g fibre); 482 mg sodium
You can also grill the whole chicken on a barbecue—which makes for an impressive presentation and a gorgeously crispy bird—but it’s best to spatchcock it first (take out the backbone) so it cooks more evenly and quickly.
If you don’t want to make an entire chicken—or if you want your dinner to cook faster—use this marinade (without stuffing the chicken cavity) on chicken breasts, thighs, or iron-rich chicken livers instead.
At Oktoberfest celebrations in Munich, there are always people walking around selling large pretzels, says Canadian expat Chris Gilles, who moved to the city in 2018. The large pieces of golden, twisted pretzel dough come topped with coarse salt for a savoury crunch with every bite. “They don’t come with any dipping sauce,” Gilles says, “but you could dip it in sauce if you had ordered something else”—say, the honey mustard or stone-ground mustard you might have with your bratwurst. But don’t feel bad if you prefer to break from German tradition and dip them in caramel or tahini instead!
2 cups (500 mL) sweetened or unsweetened nondairy milk, divided
1 Tbsp (15 mL) active dry yeast
1/2 tsp (2 mL) cane sugar
3/4 cup + 2 Tbsp (185 mL + 30 mL) cornstarch
3 cups (750 mL) all-purpose gluten-free flour
2 Tbsp (30 mL) ground flaxseed
1 1/2 tsp (7 mL) salt
1/3 cup (80 mL) vegan butter or coconut oil, melted
5 cups (1.25 L) water
1/4 cup (60 mL) baking soda
Coarse salt
STEPS
1. In small pot, heat 1/2 cup (125 mL) nondairy milk (or microwave) until warm to the touch but not scalding. In heat-proof bowl, add yeast and sugar, then pour milk overtop. Set aside for 15 minutes.
2. In stand mixer or large bowl, whisk cornstarch, flour, ground flaxseed, and salt. Add melted butter or oil, remaining 1 1/2 cups (350 mL) nondairy milk, and yeast mixture. Use dough hook or hand mixer on low speed to beat until just combined.
3. Shape dough into a ball. Transfer to lightly oiled bowl, cover with dish towel and set in a warm, draft-free place for 90 minutes.
4. Preheat oven to 400 F (200 C) .
5. In medium pot, bring 5 cups (1.25 L) water to a simmer with baking soda. Line 2 baking sheets with parchment paper. On cutting board or clean countertop, divide dough into 10 pieces
and roll into 15 in (38 cm) strands. Push edges away from you into a “U” shape and twist the ends over each other twice (there are plenty of videos online for this if you need help). Then bring the ends down to the bottom of the “U.”
6. Remove pot of water from heat. Using large, flat spatula, carefully pick up and slide a pretzel into water for 30 seconds. If water doesn’t cover the pretzel, rotate pot to submerge. Remove pretzel to parchment-lined baking sheet and repeat with remaining pretzels. You can do this all at once, but the pretzels are delicate.
7. Sprinkle pretzels with coarse salt and bake for 15 to 20 minutes, until golden brown.
SERVES 10
EACH SERVING CONTAINS: 311 calories; 4 g protein; 8 g total fat (2 g sat. fat); 56 g total carbohydrates (1 g sugars, 4 g fibre); 557 mg sodium
“Germans do potatoes in general very well,” says Canadian expat Chris Gilles, who now lives in Munich and has celebrated many an Oktoberfest there. “Knödel seem kind of rubbery. You don’t really think it’s potato when you first see it, but it’s tasty.” But he might be surprised to find that this version of Bavarian potato dumplings is made with a combination of potato and cauliflower, because as anyone who’s eaten cauliflower gnocchi knows, the low-carb vegetable is a great way to lighten up starch-heavy foods (and Biergarten menus).
1 lb (450 g) Russet or other starchy potatoes
1/2 head cauliflower, florets only
2 tsp (10 mL) extra-virgin olive oil or butter
1 slice gluten-free or rye bread, cut into 3/4 in (2 cm) cubes
2 cups (500 mL) fresh spinach, chopped
2 Tbsp (30 mL) minced parsley, divided
1 1/4 tsp (6 mL) salt, divided
1/2 tsp (2 mL) ground black pepper, divided
1/2 cup (125 mL) cornstarch
1 Tbsp (15 mL) ground chia seed, or 1 egg
1/8 tsp (0.5 mL) ground nutmeg
4 radishes, sliced, to garnish
1. In large pot, boil potatoes in their skins for 10 minutes, then add cauliflower florets and cook until a fork pierces potatoes easily and cauliflower is quite soft, about 5 minutes depending on size of potatoes. Drain well and let cool.
2. In large skillet, heat oil or butter over medium heat. Add bread and stir until toasted and golden. Remove to medium bowl. To the pan, add spinach along with 1/4 tsp (2 mL) salt and pepper and cook for 30 seconds, until wilted. Transfer to bowl with bread cubes (croutons) and stir in 1 Tbsp (15 mL) minced parsley.
3. Peel potatoes and grate on the largest side of box grater into large bowl. Grate cauliflower with box grater. Stir together grated potatoes, cauliflower, starch, ground chia seeds or egg, nutmeg, and remaining 1 tsp (5 mL) salt and 1/4 tsp (2 mL) pepper. Let rest for 10 minutes if using chia seeds.
4. Divide dough into 12 tightly shaped balls, about 1/4 cup (60 mL) each. Press your thumb into each ball and add a crouton and some spinach. (Do not overstuff your dumplings or they might fall apart.) Cover filling with dumpling dough to seal.
5. Bring large pot of water to a boil. Reduce heat to mediumlow (don’t keep it at a boil or dumplings will fall apart) and add half the dumplings. Once they rise to the top of the boiling water, cook for 5 minutes. With slotted spoon, remove dumplings to paper towel-lined plate to drain and repeat with remaining balls.
6. Sprinkle with remaining parsley and serve with sliced radishes or mushroom sauce.
EACH SERVING CONTAINS: 123 calories; 3 g protein; 2 g total fat (0 g sat. fat); 25 g total carbohydrates (1 g sugars, 3 g fibre); 395 mg sodium
The original version of these snacks is so popular that it even gets its own food fest: Knödelfest, which happens in September in Austria, about a 1 1/2-hour drive from Munich. If we threw a Knödelfest, these dumplings would definitely be on the menu, served simply as snacks with sliced radishes and fresh parsley or dill, or topped with butter, beer gravy, or mushroom sauce.
You can test one dumpling by shaping it and then boiling it before shaping the rest. If the water is lower than a boil and it still falls apart, add more starch to the batter before shaping another ball and testing again.
We all know that we should be eating more vegetables. After all, they’re flush with the micronutrients and antioxidants we need for healthy aging. But let’s be frank, they’re often not the most exciting thing on your dinner plate. So, if there was ever a food group ripe for reinvention, it’s veggies.
A tasty way to breathe new life into the vegetables on your menu is to stuff more in—literally. And while many of us are focusing our minds on the perfect stuffing for our Thanksgiving turkey, now’s also a good time to talk stuffed veggies.
These recipes overhaul the whole concept of vegetables bursting at the seams and hold their own as crowdpleasing main courses—perhaps even for your Thanksgiving feast!
Serving saucy lentils in squash halves is a sure-fire way to elevate your plant-based menu. And, yes, the whole bowl is edible, skin and all. If desired, you can add dollops of Greek yogurt or sour cream.
2 acorn squash
1 Tbsp (15 mL) butter or dairy-free butter alternative, melted
2 tsp (10 mL) honey
1 tsp (5 mL) garam masala (see tip)
1/2 tsp (2 mL) salt, divided
2 tsp (10 mL) grapeseed oil or avocado oil
1 yellow onion, chopped
1 cup (250 mL) finely diced carrot
2 garlic cloves, chopped
2 Tbsp (30 mL) chopped gingerroot
1 tsp (5 mL) ground coriander
1 tsp (5 mL) turmeric
1/4 tsp (1 mL) cayenne
1/4 tsp (1 mL) black pepper
1 cup (250 mL) red lentils, uncooked
2 plum (Roma) tomatoes, seeded and diced
1/4 cup (60 mL) sliced roasted almonds
1. Preheat oven to 375 F (190 C).
2. Halve squash through the stem end and scoop out seeds and stringy bits. On rimmed baking sheet, place squash halves cut side up. If necessary, cut a small slice off the bottom of each half so they rest flat. In small bowl, combine melted butter, honey, garam masala, and 1/4 tsp (1 mL) salt; brush all over cut sides of squash. Bake until squash is easily pierced with sharp knife, about 40 to 45 minutes.
3. Meanwhile, as squash bakes, in medium-sized saucepan, heat oil over medium. Add onion, carrot, and 1/4 tsp (1 mL) salt; heat until vegetables are softened; about 5 minutes. Add garlic and gingerroot; heat for 1 minute. Stir coriander, turmeric, cayenne, and black pepper into pan and heat for 30 seconds. Place lentils, tomatoes, and 2 1/2 cups (625 mL) water in pan, bring to a simmer, and cook, covered, until lentils are tender, stirring a couple of times, about 15 minutes. If needed, add additional water to pan during cooking.
4. Scoop lentils into baked squash and top with almonds.
EACH OF 8 SERVINGS CONTAINS: 338 calories; 13 g protein; 15 g total fat (3 g sat. fat); 56 g total carbohydrates (8 g sugars, 12 g fibre); 324 mg sodium
Garam masala, a blend of spices traditionally used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin, and coriander. It’s great on roasted meats and vegetables.
“Serving saucy lentils in squash halves is a sure-fire way to elevate your plant-based menu.”
Reminiscent of the stuffed cabbage of yore, the flavour profile of these stuffed chard leaves smacks of cozy fall. It looks all fancy, but everything comes together surprisingly quickly. If desired, you can use turkey or pork sausage and brown rice.
1/2 cup (125 mL) wild rice, uncooked
3/4 lb (340 g) cooked chicken sausage, finely chopped
1/3 cup (80 mL) dried cranberries
2 green onions, chopped
2 Tbsp (30 mL) apple cider vinegar
1 Tbsp (15 mL) fresh thyme
8 large Swiss chard leaves
1 cup (250 mL) low-sodium chicken broth
1/2 cup (125 mL) walnuts
2 Tbsp (30 mL) maple syrup
1 tsp (10 mL) lemon zest
STEPS
1. In small bowl, place wild rice, cover with water, and let soak for at least 4 hours.
2. Drain rice and place in pan with 2 1/2 cups (625 mL) water and a couple pinches of salt. Bring to a boil, reduce heat to medium-low, and simmer, covered, until grains are very tender and some have burst open, about 30 minutes. Drain any excess liquid.
3. Stir together rice, sausage, cranberries, green onions, cider vinegar, and thyme.
4. Slice off stems from chard leaves and any thick ribs running on the backside of the leaves. Place two chard leaves side by side so there is about 25 percent overlap. Scoop about 1 cup (250 mL) rice mixture onto bottom third of leaves and roll up burrito-style, tucking in sides as you go. Repeat with remaining leaves and rice stuffing.
5. In large skillet, place chard rolls and pour in broth. Bring to a simmer and heat, covered, for 5 minutes.
6. Into blender container, pour 3/4 cup (180 mL) broth from skillet and add walnuts, maple syrup, and lemon zest; blend until smooth.
7. Serve chard rolls topped with walnut sauce.
SERVES 4
EACH SERVING CONTAINS: 358 calories; 19 g protein; 15 g total fat (2 g sat. fat); 44 g total carbohydrates (23 g sugars, 7 g fibre); 441 mg sodium
“Reminiscent of the stuffed cabbage of yore, the flavour profile of these stuffed chard leaves smacks of cozy fall.”
In this enchilada riff, we stuff everything into a roasted poblano pepper shell, rather than tortillas, to pack an extra veggie serving into your meal and trim the starchy calories. If you can’t find poblanos, which are mild, dark green Mexican peppers, you can substitute green bell peppers.
INGREDIENTS
2 large poblano peppers
3 tsp (15 mL) grapeseed oil or avocado oil, divided
3/4 lb (340 g) ground turkey
1 cup (250 mL) chopped onion
2 garlic cloves, minced
1 tsp (5 mL) dried oregano
3/4 tsp (4 mL) ground cumin
1/4 tsp (1 mL) salt
1 cup (250 mL) marinara sauce
1 chipotle chili pepper in adobo sauce, minced
1 cup (250 mL) shredded cheddar cheese
1 avocado, diced
1/2 cup (125 mL) sour cream
1/4 cup (60 mL) cilantro
STEPS
1. Preheat oven to 400 F (200 C).
2. Cut each poblano in half lengthwise and remove core and seeds. Place peppers on baking sheet and brush with 1 tsp (5 mL) oil. Roast until tender and darkened in places, 13 to 15 minutes.
3. Meanwhile, in large skillet over medium, heat 2 tsp (10 mL) oil. Add turkey and onion; cook, breaking up turkey into smaller pieces, until turkey is no longer pink and onion is translucent, 5 to 8 minutes. Add garlic; heat for 1 minute. Stir in oregano, cumin, and salt; heat for 1 minute. Add marinara sauce and chipotle pepper to pan and heat for 5 minutes, stirring occasionally.
4. Divide turkey mixture among baked poblano halves and top with cheese. Bake until cheese has melted. Serve topped with diced avocado, sour cream, and cilantro.
SERVES 4
EACH SERVING CONTAINS: 454 calories; 28 g protein; 30 g total fat (11 g sat. fat); 19 g total carbohydrates (7 g sugars, 6 g fibre); 677 mg sodium
“In this enchilada riff, we stuff everything into a roasted poblano pepper shell to pack an extra veggie serving into your meal and trim the starchy calories.”
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SCAN TO LEARN MORE
Study where and when you want. Live, learn, apply.
Here’s a handy roundup of healthy aging health supports from this issue of sage . Read through this list and make a note of the ones that make sense for you and your family. Then breeze through the grocery store, confident that you’re filling your cart with seriously healthy star power.
Protein (p.28)
Achieving your daily total for protein intake— preferably 1.2 grams of protein per kilogram of body weight—can help protect your muscles, bones, and brain as you age.
Tart cherry juice (p.18)
Tart cherry juice may be beneficial against joint pain caused by gout or osteoarthritis. If guzzling a glass of tart juice furrows your face, eating about 20 tart cherries will do the job of battling inflammation.
Fibre (p.42)
Plants are king for their ratio of high nutrients and volume to low-calorie density for sustainable weight management and longevity. By filling up on whole plant foods, you will naturally eat fewer calories without feeling deprived.
Vitamin D is vital for bone health, especially during Canada’s dark winters. Get your dose of the sunshine vitamin from foods like fatty fish, egg yolks, cheese, and fortified foods or opt for a supplement.
Turmeric (p.20)
Turmeric is an excellent anti-inflammatory. However, it should be emulsified in fat to reap its full benefits.
Magnesium (p.32)
Magnesium is an essential mineral involved in hundreds of biochemical reactions. It also relaxes muscles and may help improve sleep, which is believed to play a positive role in longevity.
Cannabis (p.19)
The effectiveness of medical cannabis against chronic pain in adults has the support of the National Academy of Sciences. Ask your doctor if this may help with persistent joint discomfort.
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Seasons change, and before we know it, winter will arrive. But that’s no reason to stress! Among the many insights we’ve gained as a result of the pandemic is the importance of reducing stress where possible, enlisting the support of friends and family, and keeping our mental and physical health a priority. However, this has come with a host of unique challenges and stressors. How can we keep these stressors from taking over our upcoming holiday season?
In the next issue of sage, we’re helping you reduce stress in many different ways as you enter the New Year. Not only are we diving into how stress affects us, but we’re looking at the various ways we can manage it–effectively. From enjoying anxiety-relieving foods and mindful eating habits to budgeting our money and time to keep us mentally healthy, we’re tackling stress, and the New Year, together.
Speaking of coming together, as always, we’re offering up a number of scrumptious recipes and clever eco-friendly dinner party hacks that will give you reason to gather around the table, without sacrificing nourishment or flavour.
See you soon for a holiday season that’s a little calmer, healthier, and more mindful. Let’s bring in the New Year right!
That’s right, the EcoLoft Longline Jacket makes it possible to do both. That’s all thanks to its ethical production, recycled materials... And did we mention every item sold plants ten trees?
