Our omega-3 oil is extensively tested to ensure it is clean of contaminants. Our unique, 100% natural, enteric-coated, softgel capsules protect the omega-3 oil from stomach acid damage and prevent fishy aftertaste.
Omega-3 supports cardiovascular health.
Omega-3 reduces inflammation and is the most e ective in reducing triglycerides and LDL cholesterol.
CEO & Group Publisher • Ryan Benn
Vice President, Publishing & Operations
EDITORIAL
Group Content Director, Editor-in-Chief
Senior Editor • Sandi Gauvin
Editor, CNHR • Bruce W. Cole
• Nina Wagner
• Tracy Peternell
Editors • Melissa Curman, Erin Jackson, Laura Newton, Makena Wardle
Digital Editor • Colleen Grant
Digital Assistant • Michelle von Hahn
DESIGN
Group Creative Director & Photographer • Scott Yavis
Senior Graphic Designers • Iva Zima, Lindsay Burke, Alvarro Pastorin
PRODUCTION
Director of Operations
• Devin Steinberg
Production Associate • Natasha Jayawardena
SALES
Vice President, Sales
Sales Coordinator
• Ellen Wheeler ext 619
• Phileasha Gentry
Account Executive, USA (East)
Retail Account Executive, USA
• Bernadette Higgins 561.362.3955
• Rebecca Randolph
Vice President, Education & Administration
Executive Assistant
Office Administrator
• Hannah Dewar
• Maria Valle
• Jane Griffiths
Manager, alive Academy • Julia Wagner ext 637
Manager, Academy Admissions
FINANCE
Director of Finance
Senior Accountant
• Jan Clay ext 623
• Conroy Ing
• Maira Guzman
Accounts Receivable Specialist
• Jacqui Harquail
Vice President, Custom Publishing • Brendan Harrington
Publisher, Live Naturally • Deborah Juris
CONTACT INFORMATION
Alive Publishing Group Inc. 100-12751 Vulcan Way, Richmond, BC V6V 3C8
Phone: 604-295-9333 Toll Free: 1-800-663-6580
Cover price is $5.75. Nine issues published per year.
Canada Publications Mail Sales Product Agreement No. 40011604
ADVERTISING POLICY
sage accepts advertising based upon space availability and consistency with its mission to promote a natural health and wellness lifestyle. sage is not responsible for the content of advertisements, the products offered or the viewpoints expressed therein.
EDITORIAL NOTE
The information provided in this magazine is for educational and informational purposes only. It should not be used as a substitute for the advice of a qualified and licensed practitioner or health care provider. The opinions expressed here are not necessarily those of Alive Publishing Group Inc., its affiliates or parent company. Different views may appear in future articles or publications. Articles in sage are copyrighted and must not be reprinted, duplicated or transmitted without permission.
“Incorporating fruit into meals with a variety of colours, textures, and flavours keeps you feeling satisfied so you can focus on enjoying every bite.”
p. 53
At long last, spring is here! The sun is shining, days are getting longer, and, here at sage, we can’t get enough. But seeing as we’re headquartered on the (famously rainy) west coast of Canada, can you blame us for wanting more?
More birds welcoming longer days, more fresh produce (yum!), and more flowers brightening up our barren winter gardens. But—as is often the case—more isn’t always better. Spring also brings more allergies, and more of those pesky cold and flu bugs.
In this issue of sage, we’ve curated a hardy bunch of articles that explore all things immunity: from changing perspectives to powerful herbs and nutrients we should be stocking up on. And to help you put Mother Nature’s bounty to work, we’ve included a variety of immune-boosting recipes featuring our favourite flavours of the season. To top it off, we’ve also included your go-to guide to a more eco-friendly, and lower waste kitchen. (Like we said, more isn’t always better.)
So, what are you waiting for? Fill your cart with fresh foods that support your health, then get out there and enjoy a little more of the good things this season!
“Natural healing exists all around us, in roots, flowers, fruits, and trees. Be open to its potential, and be wise to its power.”
If you’ve ever had the misfortune of pulling a back muscle while lifting heavy groceries, then you’ll know how suddenly injuries can occur. Enter functional fitness, a form of exercise that trains your muscles to work in tandem, rather than isolating specific muscle groups, mimicking everyday movement.
Although functional fitness can be done in a gym, there are a number of accessible, multi-joint exercises that don’t require any special equipment, including squats, push-ups, lunges, and jumping jacks.
A study of 24 seniors participating in a four-week functional fitness regimen found significant improvements in lower-body strength, upper-body strength, cardiovascular endurance, balance, and shoulder flexibility.
Another functional fitness perk? Giving your muscles some well-deserved TLC at any age will help you avoid (preventable) injuries that could stop you from doing what you really love.
You’ve brushed your hair and your teeth—but what about the rest of your body? Welcome to the world of dry brushing, a self-massage technique that has often been traced back to ancient Greek and Ayurvedic medicine.
True to its name, dry brushing is done on dry skin before you hop in the shower with the use of a natural stiffbristled brush. Technique may vary but often brushing guides suggest using long strokes of the brush or circular motions moving toward the heart.
The benefits of dry brushing are numerous and include stimulating the lymphatic system, exfoliation, and increased circulation. Dry brushing is also beneficial to your skin, unclogging pores, eliminating dead skin cells and softening skin, and invigorating the nervous system. Cellulite removal is often touted as a benefit, but scientific evidence to support this is still lacking.
One thing is for certain, spending a few minutes each day practicing self-care is never something you’ll regret!
Even though humans have been consuming botanicals for centuries (tea, anyone?), lately we’re seeing them in everything from food and beverage to cosmetics and skin care. But what are these naturally derived ingredients, really?
According to the National Institutes of Health, botanicals are plants or plant parts valued for their medicinal or therapeutic properties, flavours, and scents. Not only are they natural, they’re also convenient, abundant, and offer a wide variety of compounds that may have positive physical, psychological, and cosmetic effects.
So, what’s the catch? To date, there are no legal requirements to prove that botanicals in cosmetics live up to their claims. Promising though, is that existing research shows many botanicals—whether ginger for digestion or Vitis vinifera (grape) seed oil for anti-aging—do have the potential to offer health-boosting and cosmetic benefits. Coming up roses? We sure hope so!
What if there was a way to work with the elements when planning and maintaining a garden instead of against? This is the ethos behind regenerative gardening, a type of mindful, lower-impact gardening that naturally improves soil conditions and lowers (or eliminates) carbon emissions.
Although on a much smaller scale, regenerative gardening mimics regenerative agriculture, incorporating techniques like composting, cover crops, and crop rotation with the ultimate goal of creating a garden (or ecosystem) that will thrive on its own without excessive input from the gardener. This means respecting the Earth, its natural processes, and all those we share it with (including insects or “pests”).
If you’re interested in planning your own regenerative garden, there are a few ways to get started. Healthy soil is the most important component, so be sure to enrich the soil with cover crops, decrease soil exposure by planting succession crops, and avoid tilling as much as possible (as tilling the soil can lead to decreased soil health and increased carbon emissions).
Health had perhaps never been a more prominent topic or concern than in the era of COVID. The novel coronavirus proved to be a fierce foe that could target even the hale and hearty. But for all of us, whether we’re living in a pandemic or not, supporting our immune system is the cornerstone of our well-being.
“Health is defined now by most medical establishments as a state of complete physical, mental, and social well-being and not merely the absence of disease and infirmity,” says naturopathic doctor Brian Davies, founder of Westcoast Integrative Health Inc.
“Health is something we need to continue to work toward,” he says, “and not simply take for granted. So, starting with this definition is important, because it suggests the need for balance in our physical, mental, and social-emotional well-being.”
Probiotics have been shown to support the immune system and may exert antiviral effects by crowding out pathogens.
Vitamin C
“Vitamin C … supports our immune cells and the damage that our immune cells can create while fighting off an infection,” says naturopathic doctor Brian Davies.
Vitamin D
The sunshine vitamin has a direct effect on modulating immune cell function, and, when combined with vitamin K, it forms a dynamic duo that may promote immune function.
Zinc
“Zinc … helps with the rapid division and maturation of our immune cells in both the adaptive and innate immune response,” Davies says.
To best support our immune system, it helps to have a sense of how it works. Put simply, its job is to defend against disease-causing microorganisms. It has two main components.
1. Innate immunity, the immune system we’re born with, consists of physical barriers like our skin as well as cells that attack pathogens that enter the body, responding quickly via effects like fever.
2. Adaptive immunity is the part of our immune system that learns to react to foreign agents. When it’s exposed to a new germ for the first time, it responds by trying to fight it off; we might get sick, but our immune cells remember the invader and mount a more rapid response when it returns.
Having a healthy immune system doesn’t mean never getting ill: It’s quite the opposite, in fact. And remember that not all viruses are created equal.
“Having symptoms such as fever, cough, muscle aches, headache, and the like are indications that your immune system is working to fight off infection, not the infection itself,” says Ashley Stapleton, naturopathic doctor at Edgemont Naturopathic in North Vancouver.
“Being healthy doesn’t mean you won’t get sick once in a while, but [rather] when you do, you’re able to quickly and effectively eradicate the pathogen,” says Stapleton. “In certain cases, it doesn’t matter how healthy you are: there are some viruses that our
immune systems haven’t figured out how to deal with, such as HIV or herpes viruses.”
Nevertheless, the global health crisis may have led to a greater awareness of the importance of taking care of ourselves a wake-up call of sorts.
No matter what’s happening in the world, it’s always a good idea to do what we can to bolster our immune system. So, what does that look like? It depends on a person’s biochemistry, genetics, and personal history.
“When looking at key support for general immune health, a healthy lifestyle is a critical part of supporting our immune systems,” Davies says. Some people who should consider modifications to their lifestyle to better support their immune systems are those who
> eat highly processed foods
> don’t sleep well
> are under excessive emotional or physical stress from injury or overexercise
> consume excessive amounts of alcohol
> smoke cigarettes
All of these factors put excess stress on the body, which is known to suppress innate immunity and dysregulate our adaptive immune system.
“I believe that a healthy balance of moderate exercise; healthy eating with a focus on whole-food proteins, healthy fats, and colourful veggies and fruits; routine sleep; and some mindfulness or self-awareness practice are keys to being the healthiest you can be,” says Davies.
As we age, our natural immunity tends to go down; our biochemistry becomes less efficient. However, it’s important to consider not just the number of years we’ve been alive but what our biological age is.
“Biological age has now become something that we can objectively measure to determine how our bodies are aging biochemically,” Davies says. “Once a certain part of the biological aging process is assessed to be poor, like poor immune-cell activation … then more specific nutritional and lifestyle support can be used to address these different issues.”
“Generally, though, it all still comes back to lifestyle and diet,” says Davies. “The more effort we put into our health, the more we get out of it.”
Here are some other approaches to providing your immune system with support.
Filling up on sugar-loaded empty calories may decrease your intake of the nutrient-dense foods needed for adequate levels of immune-supporting nutrients, according to naturopathic doctor Ashley Stapleton. “Brightly coloured fruits and vegetables, healthy fats, and good-quality proteins are crucial in supporting your body’s immune system.”
“[Sugar] also changes the character of your gut bacteria, leading to a loss of microbial diversity,” says Stapleton. “Our microbiome is a key barrier in our immune system, and changes can lead to gut permeability and inflammation, which make you more susceptible to disease.”
“Alcohol intake has a significant negative impact on your gut bacteria,” Stapleton says.
“It limits the communication between the microbiome and the intestinal immune system. It damages the lining of the digestive tract and other frontline immune cells, which can lead to leakage of damaging microbes into circulation
... It also impairs the immune cell function of the respiratory tract, making you more susceptible to respiratory infections.”
“Sleep disturbance can suppress antiviral gene activities,” Stapleton says. “[While we sleep,] many virus-fighting immune cells are created, and pro-inflammatory cells are limited.”
“Stress can have a disastrous effect on your immune system,” Stapleton says. “When we have a stressful event, our bodies release cortisol into the bloodstream. Over short periods of time it’s incredibly helpful, but over the long term, it can have some negative side effects.” Consider meditation, yoga, walking, deep breathing, or light exercise.
Because there are many excellent health-giving herbs, it’s difficult to narrow them down for this list. But many of these long-used medicinal herbs with far-reaching health benefits are also demonstrating antiviral properties in research studies. Here are just a few that have been under the microscope recently.
WORDS | Michelle Schoffro Cook, PhD, DNM
A tropical vine that is commonly used for arthritis, cat’s claw has also demonstrated antiviral activity, specifically against the herpes virus. In fact, researchers have recently examined some of its bioactive components against the SARS-CoV-2 virus.
Found growing in various parts of Canada, elderberry is one of the most popular natural antivirals. Its reputation is backed by research showing its effectiveness against the influenza A virus and other upper respiratory infections.
Echinacea is most people’s go-to North American herb when they feel a virus or other infection coming on. According to early studies, the herb, in a prepared product, showed antiviral activity against the common cold and may show potential against the SARS-CoV-2 virus.
Readily available throughout Canada and around the world, garlic has a reputation for boosting health, but a recent study found that the organosulphur compounds in garlic appear to enhance the immune response and block the ability of viruses to enter into host cells to replicate.
UILD YOUR
UILD YOUR MMUNITY TOOL KIT
MMUNITY TOOL KIT
TACKLE IMMUNE HEALTH FROM EVERY ANGLE WITH PROGRESSIVE®
TACKLE IMMUNE HEALTH FROM EVERY ANGLE WITH PROGRESSIVE®
Thanks to its delicious flavour, ginger is a widely used culinary herb. Research has shown that fresh ginger, but not dried, was effective at inhibiting the human respiratory syncytial virus (HRSV), which causes mild cold-like symptoms.
This common garden herb not only makes a flavourful tea, but, it has also demonstrated antiviral activity against the herpes simplex virus.
To say that licorice has a lengthy history of use is an understatement, considering that the Greek botanist and pharmacologist Theophrastus recommended licorice 2,300 years ago. The herb contains antiviral compounds that were found to be effective against influenza, herpes simplex 1, rotavirus, multiple other viruses.
Ancient Greeks believed that Aphrodite created oregano to make humans’ lives happier—a mission proven by its culinary pre-eminence. Early research shows that carvacrol found in oregano oil effectively inhibited replication of human immunodeficiency viruses (HIV).
These antiviral herbs come in a variety of forms, including fresh and dried, capsules, teas, tinctures, and even juices. However, because drug-herb interactions and medical contraindications are common, it is best to consult your health care practitioner about whether any of these herbal antivirals are right for you.
While it could be said that all vitamins and minerals are needed for healthy immunity and for nixing viruses in particular, some vitamins, minerals, and phytonutrients (plant-derived nutrients) are especially helpful against the nasty microbes. Here are 10 of our favourite antivirals based on current research.
WORDS | Michelle Schoffro Cook, PhD, DNM
Berberine is a phytonutrient found in plants such as barberry, Oregon grape, and goldenseal, among others. Research found that berberine demonstrated antiviral activity against many viruses, including influenza virus, herpes simplex, human papilloma virus (HPV), and HIV.
Curcumin is one of a set of plant compounds known as curcuminoids found in turmeric, the spice that gives curries their characteristic yellow colour. A recent study found that curcumin has potential to target critical steps of the viral replication cycle, which viruses need to survive. It has also been found to reduce sometimes-fatal cytokine storms (an amplified immune reaction) such as those linked to viral infections that cause COVID-19.
One of the primary phytonutrients found in green tea, EGCG has sparked scientific interest recently for its potential antiviral properties. A research review found that EGCG demonstrated antiviral activity against multiple families of viruses that include HIV, influenza A, hepatitis C, hepatitis B, herpes simplex, and adenoviruses. Additional research has found that EGCG blocked flu viruses from replicating.
One cup (250 mL) of brewed green tea can contain 50 to 100 mg of antiviral EGCG.
Although it plays a host of important roles throughout our bodies, magnesium is also crucial for activating vitamin D, which has long been recognized as essential for a healthy immune system. Sadly, scientists indicate that “the vast majority of people in modern societies are at risk for magnesium deficiency,” which would have a negative effect on vitamin D absorption and immune system function.
NAC has shown promise against influenza virus. And experimental research shows that this antioxidant that boosts glutathione levels in the body may block the penetration of the SARS-CoV-2 virus into cells, which researchers think could reduce the risk of developing COVID-19 or help reduce its severity.
Quercetin is a plant pigment (known as a flavonoid) that’s found in apples, berries, green tea, and onions. One study found that quercetin inhibited a wide spectrum of flu viruses’ ability to enter our cells, where they hijack the cells’ machinery to reproduce.
A deficiency in the mineral selenium has been linked to a higher susceptibility to RNA viral infections, including influenza and HIV, as well as more severe illness. Researchers are currently studying the potential role that preventative selenium supplementation may play in battling the SARS-CoV-2 virus.
Just about everyone is aware of the immune-supporting properties of vitamin C, but research shows it has a synergistic antiviral effect when combined with quercetin. Researchers predict that this synergistic antiviral effect could be important in the prevention and treatment of respiratory tract infections.
Vitamin D is well known as one of the primary immune-supporting nutrients and may play a role in the antiviral response to viral infections. Yet, estimates suggest that about 1 billion people worldwide are vitamin-D deficient, putting them at greater risk against viral threats.
Be sure to supplement with magnesium while taking vitamin D, because magnesium is necessary to activate vitamin D.
Zinc plays a critical role in ensuring our immunity to viruses. And research has found that zinc-deficient populations have greater susceptibility to viruses such as HIV and hepatitis C. Supplementation has shown zinc’s importance in improving “antiviral responses and systemic immunity” as well as its ability to “inhibit viral replications or infection-related symptoms.”
Nutritional supplements can be highly beneficial in keeping your immune system strong, holding viruses at bay, or supporting your body while battling them.
• influenza viruses: linked to the flu
• respiratory syncytial virus (RSV): linked to some colds, pneumonia, and bronchiolitis
• rhinovirus: most likely virus linked to the common cold
• SARS-CoV-2: linked to COVID-19
• herpes simplex 1 (HSV-1): linked to cold sores
• varicella zoster virus (VZV): linked to chicken pox
• hepatitis A: impacts the liver
• norovirus: linked to gastrointestinal (GI) illness
• rotavirus: linked to diarrhea and dehydration
• human papillomavirus (HPV): linked to skin or mucous membrane growths
• hepatitis B: impacts the liver
• herpes simplex-2 (HSV-2): linked to genital herpes
• herpes simplex-1 (HSV-1): can sometimes cause genital herpes
• human immunodeficiency virus (HIV): affects some T-cells of the immune system
• Epstein-Barr virus (EBV): a type of herpes that is linked to mononucleosis (mono)
• West Nile virus (WNV): commonly transmitted by mosquitoes, causing fever and headaches, and in rare cases, brain or spinal cord inflammation
• enteroviruses: a group of viruses that can be linked to meningitis
Looking to become more eco-friendly? The kitchen is a fantastic place to start! After all, we spend so much time choosing, preparing, and eating meals. Consider taking a bit of time to do a quick inventory (spring cleaning, anyone?) and create a sustainable plan going forward. Here’s how to go eco-friendly and low waste in the kitchen.
WORDS | Leah Payne
How you store your food matters. Keeping food as fresh as you can helps in the fight against food waste, which is good news for the planet (and your wallet).
Step aside, single-use plastic wrap. There are so many amazing alternatives that can be washed and reused over and over again. Opt for wax wraps (such as those made from beeswax or vegan wax) or cloth bowl covers. Feeling crafty? Look into making your own. Or, the simplest option: cover your dish with a bowl or a plate turned upside down.
What’s the most eco-friendly product? The one you already have, of course. To ensure that your products are bisphenol A (BPA) free, make sure they don’t say “polycarbonate” or “#7 plastic” on them, or choose glass or stainless steel containers.
Although many companies have stopped using BPA in their plastic products, it’s possible that newer products might contain BPA alternatives such as bisphenol S (BPS). More research needs to be done, but recent studies suggest that BPS causes hormonal effects just like BPA does, and there is a possibility that BPS might be even worse than BPA.
Options abound when it comes to products for our little ones, including kids’ utensils and baby bottles. Glass or stainless steel remain popular and timeless choices for those wanting to avoid bisphenols.
Silicone products are also popping up everywhere. Kids love that silicone is colourful and parents love that it’s durable and easy to clean. This synthetic rubberlike material is thought to be safe, as long as you choose high quality food-grade silicone and follow the item’s instructions. Although silicone is wonderfully reusable, it does not biodegrade and cannot easily be recycled.
Before you head out on your next grocery trip, keep these tips and suggestions in mind as you shop.
The good news: cans are commonly recyclable. The bad news: canned goods may have a lining that includes BPA (or its substitutes). To find products that are free from bisphenols, read the product’s packaging, look up the company online, or contact the company directly.
Although glass is nontoxic and technically recyclable, it is sometimes not accepted by curbside recycling programs. Check out your municipality’s rules to find out how glass is disposed of in your community. You may also be able to find some great companies that offer a takeback program for their glass packaging, wherein they sterilize and reuse the glass over again.
Packaging made from plastic differs widely, so it’s important to check your community’s recycling rules to see what is accepted. As a general rule #1, #2, and #5 plastic is more recyclable, whereas #3, #4, #6, and #7 plastic is less commonly recycled. Of course, reducing is even better than recycling!
Even better! Shopping at refill stores or in bulk sections with your own containers can help reduce packaging waste. Many shoppers use lightweight bags at the store and then transfer the food to their own containers at home.
1. COMPOST YOUR FOOD WASTE.
2. SAVE VEGGIE SCRAPS TO MAKE INTO DELICIOUS HOMEMADE BROTH.
3. PLAN YOUR MEALS AHEAD TO REDUCE FOOD WASTE.
4. USE WAX FOOD WRAPS OR CLOTH BOWL COVERS RATHER THAN PLASTIC WRAP.
5. SHOP THE BULK SECTION WITH YOUR OWN CONTAINERS.
6. CHOOSE “UGLY” PRODUCE THAT OTHERWISE WON’T BE PURCHASED.
7. ASK FOR NO PLASTIC CUTLERY WHEN ORDERING TAKEOUT.
8. REGROW VEGGIES (SUCH AS GREEN ONIONS).
9. USE CLOTHS RATHER THAN PAPER TOWEL.
10. DRINK TAP WATER WHEN SAFE TO DO SO.
Whether you’re a kitchen minimalist or you have every gadget under the sun, the objects you use can be a conscious choice based on practicality, health, and sustainability.
Concerned about nonstick coatings on cookware? The issue is complicated. Research shows that perfluorooctanoic acid (PFOA) and its salts might be carcinogenic based on animal studies; however, this doesn’t necessarily translate to humans and doesn’t mean there is a risk of exposure from using nonstick cookware. That said, PFOA is persistent in the environment, and its use is being phased out.
Nonstick cookware can be prone to damage unless treated very gently. From a waste perspective, investing in cookware that will last for a very long time is key. Stainless steel and cast iron are examples of cookware that can last for many years.
Making coffee at home can save money but often creates waste. To avoid unnecessary plastic pollution, steer clear of single-use coffee pods. Instead, consider a low-waste option, such as a pour-over (you can even use reusable filters), French press, or stovetop percolator. Don’t forget the organic, fair trade coffee!
Tea bags made out of plastic can release billions of tiny particles of plastic into the tea we drink. To avoid microplastic in your tea, try bulk tea steeped in a stainless steel tea strainer, or opt for plastic-free tea bags.
No longer want your slow cooker or rice maker? If there’s something you no longer use, a very sustainable choice is to pass it along to a friend or neighbour who will use it.
Like aging, grey hair is inevitable. And whether we’re genetically gifted with greys or simply choosing to switch things up with a little colour, many of us head to the salon or our local drug store aisles for a little TLC. But during the pandemic, what was once the job of salon professionals fell to us to figure out! With hair care in our own hands, we became distinctly aware of the ingredients that go into hair dyes, leading us to ask: Is there a better way?
The traditional route
Ingredients in synthetic hair dye usually include a combination of peroxide and ammonia, which are known to damage hair and trigger allergic reactions. The ingredients in traditional hair dyes may also increase the user’s risk of breast cancer, bladder cancer, and non-Hodgkin’s lymphoma.
Sarah Griffiths, owner of Treo Organic Salon, hadn’t planned on going natural. Roughly 15 years ago, while working in a poorly ventilated salon, Griffiths started responding to the toxicity: She experienced dizzy spells, headaches, nausea, and eczema. “It was really scary,” says Griffiths. “I didn’t know what was happening.”
Discovering organic hair colour allowed her to get back to work and inspired her to found her own salon.
Beata Caltagirone, owner at BeataTe Hair Salon, also found natural was best through experience. She saw the toll conventional hair products took on her as a stylist and went natural to improve the overall health of herself and her customers.
Caltagirone and Griffiths agree that natural colours are less irritating and more nourishing and nurturing, and as a result, produce healthier looking hair than traditional dyes. Natural stylists can reproduce the entire spectrum of colours you’ve become accustomed to through the traditional dying process: Bleach blonde, funky colours, and darker tones are all possible, expresses Griffiths. Natural hair dye also offers 100 percent grey coverage and boasts the same longevity as synthetic dyes, adds Caltagirone.
Griffiths’ schedule is packed, with many driving one or two hours to see her. She encourages readers to request natural alternatives from their current stylist.
• P-phenylenediamine is a type of coal tar dye and common ingredient in many hair dyes. Darker dyes generally contain more of the substance than lighter colours. Coal tar is a recognized human carcinogen.
• Sulfates have been linked to skin and eye irritation and reduced body weight.
• Parabens and phthalates are endocrine disrupting chemicals that interrupt natural hormone production.
• Fragrance/parfum exposure has been linked to symptoms including migraines, contact dermatitis, asthma attacks, and respiratory difficulties.
Henna has been used as temporary body art for women during marriage or other social celebrations since the Bronze Age. It’s also a popular red hair dye whose properties help prevent premature hair loss and greying hair. It is often used on grey hair in combination with other ingredients to create brown colours. Other DIY ingredients include jatamansi, coffee, walnuts, tea, lily stamens, beet juice, and turmeric. Natural boxed dyes can be purchased at your local health food store, and some natural salons offer colours for curbside pick up.
• A multivitamin provides trace minerals like iron, magnesium, zinc, and biotin that impact your hair.
• Biotin (vitamin B7) has been proven to improve hair health, including shine, volume, and scalp coverage, in women who experience thinning hair.
• Supplementing with iron, vitamin D, folate, vitamin B12, and selenium may lessen premature greying.
• Since the hair shaft is made almost exclusively of protein, protein intake is integral for healthy hair.
• One recent study found those with female pattern hair loss given an omega-3 and omega-6 supplement saw an increase in hair diameter and hair density and reduction in hair loss compared to those in the control group.
The human scalp has approximately 100,000 hair follicles, 90 percent of which are in the anagen phase. At this stage, essential elements such as proteins, vitamins, and minerals are crucial to effectively producing healthy hair. You may choose to supplement (see sidebar), but the necessary micronutrients for healthy hair can also be found in a healthy diet. For instance, the combination of essential omega-3 fatty acids, protein, vitamin B12, and iron in fish prevents scalp dryness and dull hair. Dark green veggies include high levels of vitamins A and C, acting as a natural conditioner. Shellfish, spinach, and red meats are rich in iron, which can help you bypass premature greying.
Many everyday ingredients that may already be in your cupboard can be used to hydrate, strengthen, style, and care for your hair.
• Coconut oil strengthens hair, prevents dryness, and promotes hair growth.
• Jojoba helps moisturize hair, maintain pH, and reduce hair loss.
• Aloe vera can be used to treat hair loss and encourage hair growth.
• Olive oil softens and moisturizes hair.
• Hibiscus contains calcium, phosphorus, iron, vitamin B1, vitamin C, riboflavin, and niacin, which trigger thicker hair growth and combat premature greying.
• Fenugreek conditions hair and has a high protein content, which may encourage hair growth.
• Honey has moisturizing properties.
Whether you’re looking for a dramatic change, or to add a little more natural to your hair care routine, natural hair care is at your fingertips.
The first time in known history that natural hair dye was used was by the ancient Egyptians. They used henna plant pigments for hair darkening and colour reinforcement.
With vitaboostcolor amplifier, açaí, guarana & argan oil
0% ammonia and animal derived ingredients
Natural Instincts’ healthy-looking colour with coconut and aloe vera and nourishing conditioners
Colouring your hair at home is way easier than you think with Natural Instincts. Voted best at-home hair colour in 2022, the no-drip crème formula feels like a conditioner and is gentle on all hair types and textures. With easy-tofollow instructions, even, natural-looking colour is just 20 minutes away—whether you’re a first-timer or a seasoned pro. It’s the perfect low-maintenance solution to blend greys without damaging your lovely locks.
Unlike permanent colour, Natural Instincts’ demipermanent technology gradually washes out in 28 shampoos, resulting in a more natural-looking root line, and making it the ideal hair colour for those who want to cover up their grey hair in a blended, natural way. Your colour will continue looking fresh throughout the month, so you can forget about a root refresh for six to eight weeks.
Available in 38 natural shades, Natural Instincts has the black, brunette, blonde, or red hue that’s totally you. Plus, since its demi-permanent formula is less of a commitment than a permanent colour, it’s much easier (and more fun!) to play with—allowing you to experiment with going warmer or cooler. If your hair is naturally medium brown, for example, a gold tone from Natural Instincts will transform your greys into dynamic highlights.
Natural Instincts is the easiest way to healthy-looking, radiant colour that suits you best. So natural. So fresh. So you.
“Clairol and I go way back ... to the early days as a teenager when I used to help my mom colour her own hair at home!
I’ve been using Clairol for as long as I’ve been colouring my own hair. For years I relied on Natural Instincts, and now with my extensive greys I trust Nice ‘n Easy to flawlessly and frequently keep me looking and feeling my best.”
—Sarah Richardson
It’s time to spring for greens and refresh your diet with the taste of sunshine!RECIPES | Matthew Kadey, MSc, RD PHOTOS | Scott Yavis FOOD STYLING | Chelsea Gough
There are so many greens, cultivated and wild, to add into your culinary repertoire for vibrant flavour nuances and plenty of nutrition. These days, there’s a cacophony of advice about what constitutes a healthy way to eat, but there’s one thing that virtually every diet agrees on: you should eat more greens. For very few calories, you get a payload of body-benefitting antioxidants and micronutrients from spinach, asparagus, and their ilk.
Catching a glimpse of the first greens of the season poking up through the ground is certainly energizing, a harbinger of gloriously warmer days ahead. And it’s a promise of fresher tasting meals to come after a cold, dark winter featuring a steady rotation of heavier fare. You could be forgiven for not wanting to see another root vegetable.
So, why not get into the spirit of the season with these green-themed recipes that focus on what’s fresh and exciting. Consider them a springboard into refreshing flavours that will have you working everything from sprightly asparagus to peppery arugula into your diet every which way. It’s time to awaken your taste buds from hibernation.
Don’t compost leek tops and asparagus ends. Bundle them up and stash them in the freezer along with other veggie trimmings, such as mushroom stems, in an airtight container. When you’ve collected enough, use these scraps to make vegetable stock.
In Italian parlance, the word minestrone means “big soup.” This recipe certainly fits the bill with a hearty spring vegetable-and-bean soup that delivers big-time flavour and nutrition. If available, fiddleheads can be used instead of asparagus.
1 Tbsp (15 mL) extra-virgin olive oil or avocado oil
2 small leeks, white and light green parts, thinly sliced
1 large yellow bell pepper, chopped
1 bunch asparagus, ends trimmed and cut into 1 in (2.5 cm) pieces
2 garlic cloves, peeled and minced
1 Tbsp (15 mL) tomato paste
1 tsp (10 mL) Italian seasoning
1/2 tsp (2 ml) salt
1/2 tsp (2 mL) crushed red pepper flakes
1/4 tsp (1 mL) freshly ground black pepper
20 oz (591 mL) can diced tomatoes
2 cups (500 mL) cooked or canned navy beans, drained and rinsed
4 cups (1 L) low-sodium vegetable broth
4 cups (1 L) spinach
Juice of 1/2 lemon
1. In large saucepan over medium, heat oil. Add leeks and yellow pepper; cook until softened, about 5 minutes. Stir in asparagus and garlic; heat for 3 minutes. Stir in tomato paste, Italian seasoning, salt, red pepper flakes, and black pepper; heat for 1 minute. Add tomatoes, beans, and broth to pot. Bring to a boil; cover and simmer over medium-low heat for 10 minutes. Stir in spinach and lemon juice and heat for 5 minutes.
EACH SERVING CONTAINS: 259 calories; 12 g protein; 5 g total fat (1 g sat. fat); 45 g total carbohydrates (9 g sugars, 15 g fibre); 475 mg sodium
Nutritionally overachieving asparagus is rich in a range of nutrients, including folate, vitamin K, vitamin A, and vitamin C.
A spread of vibrant pea hummus adds an extra layer of nuance to these lunch wraps—a great way to breathe new life into your sandwich routine. If desired, basil can replace the mint in the hummus. And if you want to go plant only, slices of smoked/baked tofu are a good stand-in for chicken. Go ahead and use leftovers of the hummus as a dip or a spread for other sandwiches.
2 cups (500 mL) shelled green peas
1/2 cup (125 mL) fresh mint
2 Tbsp (30 mL) tahini
Juice of 1/2 lemon
2 garlic cloves, peeled and chopped
1/2 tsp (2 mL) ground cumin
1/4 tsp (1 mL) salt
4 large whole grain wraps
3/4 lb (340 g) cooked chicken, sliced
1 large carrot, sliced into matchsticks
1 cup (250 mL) sliced roasted red pepper
2 cups (500 mL) microgreens or pea shoots
1. In food processor container, place green peas, mint, tahini, lemon juice, garlic, cumin, and salt, and blend until you have a slightly chunky mixture.
2. To assemble each wrap, spread about 1/3 cup (80 mL) hummus on bottom third of a tortilla and top with one-quarter of the chicken, carrot, roasted red pepper, and microgreens. Roll up from the bottom, tucking in sides as you go. Slice in half on bias.
EACH SERVING CONTAINS: 449 calories; 37 g protein; 12 g total fat (2 g sat. fat); 50 g total carbohydrates (6 g sugars, 11 g fibre); 530 mg sodium
Green peas contain more plant-based protein than most people would think—about 8 g in each cup (250 mL).
You can go bread-free by turning this into a lively lunch bowl. Place some lettuce greens in a bowl and top with cooked grains such as quinoa, then chicken, carrot, and roasted red pepper. Whisk together some hummus, with additional olive oil and lemon juice to thin, and drizzle over contents of bowl. And, if you’ve got some on hand, top with microgreens or pea shoots.
“A spread of vibrant pea hummus adds an extra layer of nuance to these lunch wraps—a great way to breathe new life into your sandwich routine.”
As one of spring’s first crops, peppery arugula signals that longer, sweeter, more colourful days are afoot. It serves as an anchor to this virtuous salad that makes you feel younger with each forkful. When roasted, radishes transform from pungent to surprisingly sweet.
1 lb (450 g) medium-sized radishes, trimmed and halved
2 tsp + 3 Tbsp (10 mL + 45 mL) extra-virgin olive oil, divided
1/2 tsp (2 mL) salt, divided
3/4 cup (180 mL) dried French (Puy) green lentils
3 Tbsp (45 mL) red wine vinegar or balsamic vinegar
3 Tbsp (45 mL) chopped fresh chives
1 tsp (10 mL) Dijon mustard
1/4 tsp (1 mL) crushed red pepper flakes
1/4 tsp (1 mL) black pepper
4 cups (1 L) spring lettuce or spinach
4 cups (1 L) arugula
1 large avocado, sliced
1/4 cup (60 mL) sliced almonds
1/2 cup (125 mL) crumbled feta
If you struggle to eat enough green vegetables, or simply want to top up the nutrition you’re already getting from your daily salads, adding a scoop of greens powders into your daily routine can be a wise move.
Made by dehydrating various vegetables, fruits, and other compounds and then crushing them into a fine powder, greens powders are typically a nutrient-dense, antioxidant-rich product. They’re definitely an insurance policy worth taking out.
Flavours and dissolvability have improved, making it easy to add them to water, smoothies, and a bowl of yogurt. But what these powders are not is a direct substitute for vegetables and fruits.
1. Preheat oven to 400 F (200 C). Line baking sheet with parchment paper or silicone mat.
2. In small bowl, toss radishes with 2 tsp (10 mL) oil and 1/4 tsp (1 mL) salt. Spread out on baking sheet, place in oven, and bake for 30 minutes, or until radishes are wrinkled and tender, stirring once halfway through baking.
3. Meanwhile, in medium-sized pot, place lentils and add enough water to cover by 2 in (5 cm). Bring to a boil; reduce heat to medium-low, and simmer, covered, until lentils are tender, about 25 minutes. Drain well.
4. In small bowl, whisk together 3 Tbsp (45 mL) oil, vinegar, chives, mustard, red pepper flakes, black pepper, and 1/4 tsp (1 mL) salt.
5. To serve, divide lettuce, arugula, lentils, radishes, avocado, almonds, and feta among serving plates. Drizzle on chive dressing.
EACH SERVING CONTAINS: 461 calories; 17 g protein; 31 g total fat (6 g sat. fat); 34 g total carbohydrates (5 g sugars, 18 g fibre); 593 mg sodium
Arugula is chockablock with nitrite, a compound that can help lower blood pressure numbers into the healthy range.
One of the keys to making a great salad is ensuring that your leafy greens are fresh and crisp. Nobody says yum to limp lettuce. The most effective way to keep greens at their best is to line a storage container with a few paper towels and then scatter your greens on top. Seal shut with a lid and refrigerate. Be sure there is some room in the container for the air to circulate, and the paper towels will absorb any excess moisture.
To cook and fleck green beans with some nice char, you can also toss them on the grill. Spread them out on the grill grate and heat over medium until tender and darkened in a few places, turning once. Or place them in a vegetable grill basket, which helps prevent any from slipping through the grill grates. Try the same technique with asparagus.
A friendly side dish, but with its unexpected sparkle, you’ll be tempted to put it into regular dinner rotation. Resist the urge to stir the green beans often—that’s the key to getting a nice amount of char.
1 lb (450 g) green beans, ends trimmed
4 tsp (20 mL) extra-virgin olive oil or avocado oil, divided
1 cup (250 mL) chopped white onion
2 cups (500 mL) halved cherry tomatoes
2 garlic cloves, peeled and chopped
1 jalapeno or serrano pepper, finely chopped
1/4 tsp (1 mL) salt
1/2 cup (125 mL) chopped cilantro
Juice of 1/2 lime
3 Tbsp (45 mL) unsalted toasted pumpkin seeds
STEPS
When it comes to greens, herbs prove that amazing things can come in small packages. Concentrated in flavour compounds, they’re the rock stars of healthy eating by exciting and rousing the taste buds.
Nearly every spring-minded dish imaginable, from soups to salads and frittatas, can benefit from fresh tastes of thyme, basil, mint, and other herbs. Not to be overlooked, the range of herbs will imbue dishes with extra nutritional potency as they contain an arsenal of important micronutrients and antioxidants.
In fact, the liberal use of herbs such as parsley and oregano are thought to be one reason why the famed Mediterranean diet is so darn healthy. This is all to say that whatever you’re cooking, be sure to keep a bunch of green herbs nearby to ramp up the flavour and nutrition with very little effort.
1. In large microwave-safe dish, place beans and add 1/4 cup (60 mL) water. Cover and microwave on high for 4 minutes, or until tender-crisp. Drain and pat dry. Alternatively, steam beans in a steamer basket on the stovetop.
2. In large skillet, heat 2 tsp (10 mL) oil over medium-high. Add green beans; cook, stirring once or twice, until slightly charred, about 5 minutes. Remove beans from skillet.
3. Heat remaining 2 tsp (10 mL) oil in skillet over medium. Add onion and cook until onion has softened, about 4 minutes. Add tomatoes, garlic, jalapeno or serrano pepper, and salt; cook, stirring occasionally, until tomatoes have softened and started to break down, about 5 minutes. Stir in green beans, cilantro, and lime juice. Serve topped with pumpkin seeds.
EACH SERVING CONTAINS: 215 calories; 9 g protein; 17 g total fat (3 g sat. fat); 18 g total carbohydrates (5 g sugars, 6 g fibre); 163 mg sodium
Green beans are an excellent source of vitamin K, a nutrient linked to lower risk for heart disease.
“A friendly side dish, but with its unexpected sparkle, you’ll be tempted to put it into regular dinner rotation.”
Easy and delicious immune-supporting snacks
In a hungry moment of weakness, it’s easy to grab a quick processed snack without thinking about the taxing impact that the refined sugar or salty ingredients might have on our immune system. Shift your snacks from habit to healthy and make every in-between-meal bite count with these five tasty, nutrient-rich light bites full of vibrant colours and delicious flavours!
To snack or not to snack? Smoothies are often considered part of a morning routine, but they also make the perfect afternoon pick-me-up. This creamy, lush green smoothie is a delicious combination of earthy matcha balanced with tropical hints of coconut and banana, finished off with the warmth of ginger!
INGREDIENTS
1 frozen banana
1 1/2 in (4 cm) piece gingerroot, peeled
1 cup (250 mL) baby spinach leaves
1 Tbsp (15 mL) hemp hearts
1/2 cup (125 mL) light coconut milk
1 tsp (5 mL) matcha powder
1/4 cup (60 mL) water
STEPS
1. To high-speed blender, add frozen banana, ginger, spinach, hemp hearts, coconut milk, matcha powder, and water. Add more water if a thinner consistency is desired.
2. Blend ingredients on medium to high until creamy. Pour smoothie into a glass and enjoy!
EACH SERVING CONTAINS: 278 calories; 10 g protein; 13 g total fat (7 g sat. fat); 39 g total carbohydrates (16 g sugar, 6 g fibre); 60 mg sodium
PHOTOS | Scott Yavis
Peel, quarter, and freeze several bananas on parchment paper-lined cookie sheet for 24 hours. Transfer frozen bananas to sealed bag and immediately return to the freezer. Easy to grab and ready to use!
A diet rich in antioxidants and a variety of vitamins and minerals is essential for the healthy growth and function of our immune cells. Including snacks that are rich in immune-supporting nutrients is a fantastic way to increase your intake and help keep your defence system primed and ready to fight.RECIPES | Susan Rossit, RHN FOOD STYLING | Chelsea Gough
Low in sugar and packed with fibre and good fats, these bites are great for a quick on-the-go snack that will keep you satisfied until your next meal! Drink plenty of water—oats and flaxseed can get sticky!
1 1/2 cups (350 mL) gluten-free sprouted oats
1/2 cup (125 mL) ground flaxseed
1 tsp (5 mL) pure vanilla extract
5 Medjool dates, pitted
1 tsp (5 mL) cinnamon
1/3 cup (80 mL) almond butter
1 Tbsp (15 mL) unsweetened, unflavoured almond milk
2 Tbsp (30 mL) coconut oil
1/3 cup (80 mL) unsweetened dried cranberries
1/3 cup (80 mL) unsweetened shredded coconut
1. In food processor, pulse and chop sprouted oats to the consistency of quick oats—about 1/8th original size (about 5 to 10 seconds).
2. Add ground flaxseed, vanilla, dates, cinnamon, almond butter, almond milk, and coconut oil and blend to sticky consistency. If mixture sticks to edges, scrape down with rubber spatula between blending.
3. Add cranberries and shredded coconut and lightly pulse until blended into oat mixture.
4. Scoop 1 Tbsp (15 mL) mixture in your hand, squeeze, and form into 1 in (2.5 cm) balls. If mixture is too soft to handle, place in fridge for 30 minutes before creating balls. Place formed balls in parchment paper-lined container.
5. Store in airtight container in the fridge for up to 1 week or, alternatively, store in the freezer for up to 1 month.
MAKE 20 - 1 IN (2.5 CM) BITES
EACH SERVING (2 BITES) CONTAINS: 228 calories; 7 g protein; 16 g total fat (5 g sat. fat); 19 g total carbohydrates (7 g sugar, 7 g fibre); 35 mg sodium
Make these snack balls nut free by substituting sun butter (from sunflower seeds) for almond butter and unsweetened coconut milk for almond milk.
“Low in sugar and packed with fibre and good fats, these bites are great for a quick on-the-go snack that’ll keep you satisfied until your next meal!”
A snack worthy of being called a meal, this delicious cauliflower combo will certainly satisfy your movie-night nacho craving!
“NACHOS”
1 head of cauliflower, cut into bite-sized pieces
1 Tbsp (15 mL) extra-virgin olive oil
1/2 tsp (2 mL) cumin
1/4 tsp (1 mL) turmeric
1/2 tsp (2 mL) granulated garlic
2 Tbsp (30 mL) nutritional yeast
1/2 tsp (2 mL) sea salt
1/2 cup (125 mL) cooked or canned black beans (drained and rinsed)
1 small red bell pepper, diced
1 cup (250 mL) cherry tomatoes, halved
Not a fan of cilantro? Try this vegan cheez dip instead. In medium bowl, soak 1 cup (250 mL) raw cashews in boiling water for 20 minutes. Drain cashews and add them to food processor with the following:
3 Tbsp (45 mL) nutritional yeast
1/4 tsp (1 mL) turmeric
1/4 tsp (1 mL) smoked paprika
1 tsp (5 mL) Dijon mustard
1/2 tsp (2 mL) garlic powder
1/4 tsp (1 mL) onion powder
3/4 cup (180 mL) unflavoured, unsweetened almond milk, more to thin
2 tsp (10 mL) preferred hot sauce
1. Blend until smooth and serve! Makes approximately 1 cup (250 mL) dip.
EACH SERVING CONTAINS: 239 calories; 10 g protein;
17 g total fat (3 g sat. fat); 15 g total carbohydrates (2 g sugar, 3 g fibre); 282 mg sodium
DIP
1 avocado, peeled and chopped
1 garlic clove, peeled and finely minced
1 cup (250 mL) cilantro, plus extra for top of finished nachos
3 Tbsp (45 mL) water
2 tsp (10 mL) lime juice
3 Tbsp (45 mL) unflavoured, unsweetened almond milk
Sea salt, to taste
STEPS
1. Preheat oven to 425 F (220 C).
2. In large bowl, toss cauliflower with olive oil, cumin, turmeric, granulated garlic, nutritional yeast, and salt. Spread on parchment paper-lined cookie sheet. Place in oven and roast for 15 to 20 minutes, until tender, turning cauliflower over at the 10-minute mark.
3. While cauliflower is roasting, in small food processor, combine avocado, garlic, cilantro, water, lime juice, and almond milk and blend well, until creamy. Add salt to taste.
4. Remove cauliflower from oven when done and turn off oven. Top cauliflower with black beans, red bell pepper, and cherry tomatoes and return to the hot oven for 5 minutes to warm through.
5. Remove from oven and top with creamy avocado dip and fresh cilantro. Spoon onto plates, grab a fork and dig in!
EACH SERVING OF “NACHOS” CONTAINS: 167 calories; 10 g protein; 4 g total fat (1 g sat. fat); 25 g total carbohydrates (5 g sugar, 8 g fibre); 318 mg sodium
EACH SERVING OF DIP CONTAINS: 107 calories; 1 g protein; 10 g total fat (2 g sat. fat); 5 g total carbohydrates (0 g sugar, 4 g fibre); 14 mg sodium
matcha and other teas
rich in antioxidants including vitamin C and have anti-inflammatory and immune-supporting properties
gingerroot contains antioxidant compounds with anti-inflammatory, antibacterial, and anticancer properties
spinach high in vitamins A, C, and K as well as iron, folate, and potassium
cinnamon has antioxidant, anti-inflammatory, anticancer, and antimicrobial properties
garlic contains a sulphur compound called allicin that has antimicrobial, antiviral, and antifungal properties
salmon rich in omega-3 fatty acids and vitamins A, B12, and D, as well as potassium; may play a role in reducing inflammation
turmeric contains curcumin, which has anti-inflammatory benefits and antioxidant properties
red bell peppers very high in vitamin C and other antioxidants
Bountiful, beautiful, and bursting with flavour, nutrient-dense fruits are the star of the show in these recipes that deliver your body what it wants without sacrificing great taste.
Fruit serves up a hit of nutrition in a small package, with antioxidants, vitamins, minerals, and fibre, key components fighting free radicals and detoxification. And, fruit’s natural sugars mean less added sugar is needed. These recipes go beyond fruitful treats— with recipes for breakfast, lunch, and dinner.
Incorporating fruit into meals with a variety of colours, textures, and flavours keeps you feeling satisfied so you can focus on enjoying every bite. How sweet is that?
Juicy berries and rhubarb pair with toasty oats and almonds for a boost of fibre and vitamins C and E. A one-dish solution to busy mornings, it’s fruit and granola in a single delicious bake. To serve, top with a scoop of your favourite yogurt or splash of kefir to take this to the next level.
TOPPING
1 1/2 cups (350 mL) quick-cooking rolled oats
1 cup (250 mL) blanched whole almonds
1/3 cup (80 mL) lightly packed brown sugar or coconut sugar
1/2 tsp (2 mL) ground cinnamon
1/4 tsp (1 mL) salt
7 Tbsp (105 mL) coconut oil or unsalted butter, melted
3 cups (750 mL) fresh or frozen sliced strawberries
2 cups (500 mL) fresh rhubarb, sliced into 1/2 in (1.25 cm) pieces
1/3 cup (80 mL) maple syrup
3 Tbsp (45 mL) orange juice
3 Tbsp (30 mL) arrowroot starch
STEPS
1. Preheat oven to 350 F (180 C).
2. For topping, to blender or food processor, add all topping ingredients except coconut oil and pulse until the mixture resembles coarse sand. Pulse in coconut oil until combined; the mixture will stick together when pressed between two fingers.
3. For filling, in large bowl, mix to fully combine all filling ingredients. Tip into 8 x 8 in (20 x 20 cm) baking dish or 9 to 10 in (23 to 26 cm) round baking dish, spreading fruit evenly. Distribute topping overtop of fruit loosely.
4. Bake for 40 to 50 minutes, until rhubarb is tender when pierced with knife, and filling is bubbling around edges. Cool for at least 15 minutes before serving.
SERVES 8
EACH SERVING CONTAINS: 323 calories; 5 g protein; 19 g total fat (11 g sat. fat); 36 g total carbohydrates (18 g sugars, 5 g fibre); 80 mg sodium
The strawberry-rhubarb fruit combination can be switched up, depending on the time of year. Try blueberries and peaches in summer, apples and figs in fall, and pears and cranberries in winter.
A riot of textures and flavours, this salad offers something new in every bite. Crunchy fennel, bitter radicchio, and spicy arugula partner with tart grapefruit, rich in vitamin C. And don’t forget creamy avocado, chock full of healthy fats.
DRESSING
1/3 cup (80 mL) extra-virgin olive oil
1 Tbsp (15 mL) apple cider vinegar
1 Tbsp (15 mL) maple syrup
2 tsp (10 mL) Dijon mustard
1/4 tsp (1 mL) salt
1/8 tsp (0.5 mL) ground black pepper
SALAD
4 cups (1 L) baby arugula
1 small bulb fennel, cored and shaved or thinly sliced
1/2 head radicchio, cored and torn into medium pieces
2 cups (500 mL) cooked chicken breasts or thighs, shredded
1 ripe avocado, flesh cut into cubes and scooped out
1 large grapefruit or navel orange, peeled and segmented or sliced
1/4 red onion, thinly sliced
2 Tbsp (30 mL) toasted sunflower seeds
2 Tbsp (30 mL) chopped fresh dill
1. In medium glass jar, shake to emulsify all dressing ingredients.
2. In large bowl, toss together arugula, fennel, and radicchio with two-thirds of dressing. Transfer to platter or divide among 4 shallow bowls. Top arugula mixture evenly with chicken, avocado, grapefruit, and red onion, and then drizzle over remaining dressing. Sprinkle sunflower seeds and dill overtop, and serve immediately.
SERVES 4
EACH SERVING CONTAINS: 461 calories; 24 g protein; 33 g total fat (6 g sat. fat); 22 g total carbohydrates (10 g sugars, 7 g fibre); 280 mg sodium
If you don’t have cooked chicken on hand, or feel like keeping things vegetarian, replace it with crumbled feta or fresh goat cheese, either dairy or plant based.
“A riot of textures and flavours, this salad offers something new in every bite.”
Chilled noodles are the base of this nourishing bowl loaded with good-for-you greens and a creamy tahini-orange dressing. Build your bowl in a container for lunch to-go, dressing right before you plan to enjoy.
BOWLS
1 head broccoli, cut into florets
12 oz (350 g) pkg extra-firm tofu, well pressed and crumbled
1 Tbsp (15 mL) low-sodium tamari
1 Tbsp (15 mL) sesame oil or avocado oil
8 oz (225 g) dry long noodles such as soba, brown rice, or spelt
1 English cucumber, peeled and thinly sliced
1 ripe avocado, flesh scooped out and cut into cubes
1 large orange or 2 mandarins, peeled and segmented (optional)
2 tsp (10 mL) mild chili flakes or shichimi togarashi
2 sheets nori seaweed, crumbled
DRESSING
1/2 cup (125 mL) well-stirred tahini or almond butter
1/4 cup (60 mL) fresh orange juice
1 Tbsp (15 mL) low-sodium tamari
1 Tbsp (15 mL) maple syrup
1/4 cup (60 mL) water
1 Tbsp (30 mL) fresh grated gingerroot
1. For bowls, preheat oven to 400 F (200 C).
2. Line large baking sheet with parchment paper and spread broccoli evenly over one half and crumbled tofu over the other half. Drizzle broccoli and tofu with tamari and oil and gently toss to coat. Roast for 15 to 20 minutes, until broccoli is tender and tofu is beginning to dry out. Set aside to cool completely.
3. Cook noodles according to package directions, and then drain, rinse with cold water, and drain again. Add to large bowl.
4. For dressing, in medium bowl, whisk to combine all dressing ingredients until smooth and creamy. Toss a few spoonfuls of dressing with noodles to coat.
5. To assemble, divide noodles among 4 bowls. Nestle in cooked broccoli and tofu, cucumber, avocado, and orange, if using. Drizzle dressing overtop, to taste, and garnish with chili flakes and nori. Serve.
EACH SERVING CONTAINS: 511 calories; 20 g protein; 22 g total fat (3 g sat. fat); 64 g total carbohydrates (12 g sugars, 13 g fibre); 371 mg sodium
Bowls are all about versatility—turn yours into a grain bowl by swapping out noodles for cooked farro or short-grain brown rice.
“Upgrade your midday routine with a refreshing, packable noodle salad.”
Who doesn’t love a one-dish dinner? This family favourite featuring crowd-pleasing chicken and potatoes gets a lift from lemon—in the oven and in the yogurt sauce—briny olives, garlic, and onion. This weekday wonder can be enjoyed as is or with a simple side salad.
4 large or 8 small skin-on, bone-in chicken pieces such as thighs and drumsticks
4 medium yellow-flesh potatoes, cut into wedges
2 onions, cut into wedges
1 whole lemon, seeds removed and cut into a few pieces
1/3 cup (80 mL) Castelvetrano olives
4 garlic cloves, peeled and halved
3 Tbsp (45 mL) extra-virgin olive oil
2 Tbsp (30 mL) lemon juice
1/2 tsp (2 mL) salt, plus more to taste
1/2 tsp (2 mL) ground black pepper
1/4 cup (60 mL) roughly chopped or picked fresh cilantro or parsley
1 tsp (5 mL) sumac or baharat spice blend
LEMONY MUSTARD YOGURT
1/3 cup (80 mL) whole milk Greek yogurt
3 Tbsp (45 mL) lemon juice
1 Tbsp (15 mL) Dijon mustard
Lemon brightens up this dish but can be replaced with any citrus you love. Try mandarins or lime.
1. Preheat oven to 400 F (200 C).
2. Line large baking sheet with parchment paper (if your baking sheet is prone to sticking, otherwise skip this step).
3. Add chicken, potatoes, onions, whole lemon pieces, olives, garlic, olive oil, lemon juice, salt, and pepper to prepared baking sheet. Toss everything very well to coat, and spread into a single layer with chicken skin side up. Roast for 40 to 50 minutes, turning potatoes and onions halfway through, until chicken has an internal temperature of 165 F (75 C) and potatoes are tender when pierced with knife.
4. For sauce and assembly, while tray bake is cooking, add all sauce ingredients to small bowl and whisk well to combine. Remove lemon pieces from tray bake and discard. Drizzle tray bake with yogurt sauce (or enjoy on the side), sprinkle with cilantro and sumac and additional salt if desired, and serve.
EACH SERVING CONTAINS: 415 calories; 17 g protein; 19 g total fat (4 g sat. fat); 47 g total carbohydrates (7 g sugars, 6 g fibre); 528 mg sodium
• flaxseeds
• dark greens and cruciferous vegetables (broccoli, cabbage, kale, cauliflower)
• apples
• nuts and seeds
• turmeric
• asparagus
• cherries
• sweet potatoes
• pomegranate
• berries
• oats
Salus Calcium-Magnesium gives your body what it needs for strong and healthy bones and to maintain proper muscle function. It contains easily absorbed forms of calcium and magnesium along with zinc, vitamin D, whole food concentrates, and digestive herbs for enhanced absorption, and is intended to be safe for pregnant moms and baby. myhealthology.ca
Webber Naturals Adult 50+ Probiotic was rated the Best New Product in the Adult Probiotic category by Canadians in a 2023 BrandSpark survey. With 15 billion active cells and 10 beneficial probiotic strains, one capsule per day supports your digestive health, provides relief from constipation and irregularity, and reduces gas and bloating. webbernaturals.com; 1-800-430-7898
Progressive Immuno Daily Support is a great way to support your immune system daily. Featuring beta-glucan, an immune-modulator, this product is designed to help maintain good health and support immune function. Also formulated with buffered vitamin C, it is a great source of antioxidants. progressivenutritional.com
Prairie Naturals
This perfect SuperFood duo is an equal-ratio blend of organic chlorella and organic spirulina powders. Rich in natural antioxidant phytonutrients, chlorophyll, carotenes, protein, and essential fats, Aqua Greens supports the body’s daily detoxifying process while controlling inflammation, cholesterol, blood sugar, and appetite. Aqua Greens are also a natural source of Vitamin B12, prebiotic fibre, and disease-preventing antioxidants. prairienaturals.ca
EDEN Lentils with Onion & Bay Leaf are soaked overnight, and pressure cooked in an organic medley of purified water, onion, garlic, bay leaf, shoyu, and tomato puree. All EDEN canned beans contain no artificial ingredients or chemical additives. edenfoods.com
Get your daily dose of this essential mineral in chelated forms for enhanced absorption. Chelated calcium is easier for the body to absorb and use. One or two tablets per day can help build and maintain strong bones and teeth. Suitable for vegetarians and vegans. webbernaturals.com; 1-800-430-7898
Natural Instincts Bold gives you gentle and bold, glossy colour for up to eight weeks. With argan oil, açaí, and guarana extracts and VitaBoost Color Amplifier, get smooth and moisturized hair with bold colour. Natural Instincts Bold is ideal for dark bases and all hair types and textures, with zero ammonia or animal-derived ingredients. clairol.com
Here’s a handy roundup of immune 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.
Echinacea (p.18)
This herb, in a prepared product, showed antiviral activity against the common cold and may show potential against the SARS-CoV-2 virus.
Probiotics (p.14)
Probiotics have been shown to support the immune system and may exert antiviral effects by crowding out pathogens.
Matcha (p.50)
Matcha and other teas are rich in antioxidants including vitamin C and have anti-inflammatory and immune-supporting properties.
Quercetin (p.25)
One study found that quercetin inhibited a wide spectrum of flu viruses’ ability to enter our cells, where they hijack the cells’ machinery to reproduce.
Cinnamon (p.50)
This aromatic spice has antioxidant, anti-inflammatory, anticancer, and antimicrobial properties.
Elderberry (p.18)
Found growing in various parts of Canada, elderberry is showing effectiveness against the influenza A virus and other upper respiratory infections.
Vitamin D (p.25)
The sunshine vitamin is well known as one of the primary immune-supporting nutrients and may play a role in the antiviral response to viral infections.
It’s fast + fun, with zero commitment!
We hope you enjoyed this issue (and that it leaves you wanting more) because our summer issue—and sunny days—are just around the corner!
In the next issue of sage, we’ll be diving deep into brain health, exploring how we can help support your physical health, mental health, and well-being. As always, we’ll be featuring smart recipes and an array of thought-provoking articles to help you keep your brain health, and overall wellness, top of mind.
Of course, with summer quickly approaching, it’s also a great time for us to prepare for all that fun under the sun! Whether you take a closer look at your summer skin care or add some travel essentials to your beach bag, we’ll make it easy for you to safely enjoy the warmth the new season brings.
See you then!
