As we move into the vibrant days of spring, it’s like nature is giving us a warm hug. The blossoms are in full swing, the sun is shining brighter, and there’s that unmistakable scent of spring in the air. It’s a season that invites us to bask in the beauty of the outdoors and relish the simple joy of being with loved ones.
In our spring issue of Live Naturally, we continue our journey toward better well-being. Read about tips and insights into immune health and allergy support as we highlight how to fortify your body during this transformative time.
Men’s and women’s health also take a center stage in this issue, addressing the unique aspects
of our reproductive health systems.
And we hope you’re hungry! Get ready to celebrate this season’s vibrant offerings by embracing the outdoor spirit and bringing a burst of flavor to your gatherings with our grilling recipes. Discover perfect pairings with refreshing seasonal sippers to elevate your springtime moments.
So, find a place to relax and let the pages of our spring issue guide you through a world of insights, inspirations, and deeper connections.
Wishing you continued health and wellness, and a spring full of everything green!
—The Live Naturally team
recipe index
DASH Original cheese stuffed burgers, 14
Crafted caprese kabobs, 15
Mango chai lemonade, 16
Rhubarb iced tea, 17
Strawberry banana iced green tea smoothie, 18
Matcha yogurt smoothie, 19
Stuffed portobello burgers with caramelized onions, 21
Cheesesteak salad with chunky tomato vinaigrette, 21
Fruity tofu with sweet potato wedges, 22
BBQ’d jackfruit quesadillas, all dressed, 23
(2)
(CLOCKWISE FROM TOP LEFT): SHUTTERSTOCK; SCOTT YAVIS
Experiment with all our diverse seasonings to elevate your backyard grilling enjoyment!
Spices from Weber® , Spice Islands and Four Sixes Ranch™ .
Weber Seasonings add delicious flavor to any meat, fish or vegetable.
Seasoning blends inspired by Whiskey
Bring authentic cowboy culinary traditions with the Four Sixes Ranch™
Dash salt-free seasoning blends are created to give foods the flavor they deserve.
THERE’S NOTHING QUITE as rewarding as a good spring cleaning. As you decide what to toss and what to keep, be sure to glance at all those products that keep you looking good. Some of them may be hiding ugly secrets.
Most of us can confess to keeping a few outdated favorites hiding at the bottom of the toiletry bag. Antioxidants and skin-replenishing nutrients deteriorate over time, meaning you might be relying on an expired product to do something it can no longer do. This is particularly critical for sun protection products. WHEN
It’s important to remember that not all the self-care products on the shelf are healthy, no matter how green the label is. Words like “natural” mean nothing, and there are various degrees of “organic” too, depending on the product recipe.
Ingredients like sodium laureth sulphate are skin irritants, while chemicals like phthalates and parabens found in some body care products are hormone disruptors that can impact natural processes in your body, including reproduction and metabolism.
While resources like the Environmental Working Group can be helpful when you’re learning about toxins in personal care products, remember that they don’t assess all ingredients and that companies can change a formula overnight. Rather than relying on one source of information, become your own health advocate. Learn about ingredients to avoid and read labels before you purchase.
Remember that ingredients are listed on labels in descending order, starting with the most prevalent ingredient. Question the integrity of products that broadcast that they include some amazing nutrient—which appears at the bottom of the ingredient list. Generally, the more complex the formula, the greater risk that the product contains ingredients you may not want near your body.
The better your skin and hair are naturally, the fewer products you need to look how you want to look. Clear, vibrant skin starts with good structure—meaning you want to get adequate protein and collagen into your diet.
Unfortunately, your body’s collagen production decreases as you age. This eventually leads to thinner skin and reduced elasticity and moisture along with increased sagging and wrinkling. For menopausal women, collagen production drops by up to 30 percent.
Encourage collagen creation by providing key building blocks, including the nine essential amino acids. While animal foods provide complete collagen proteins, foods like berries, citrus, leafy veggies, spirulina, and nuts can also help promote collagen production.
Promote healthy cells with adequate intake of both omega-3 and omega-6 essential fatty acids. These fats play a critical role in the barrier function of your skin as well as how it looks. Look for your essential fatty acids in fatty fish such as salmon, herring, and sardines. Plant sources include algae, walnuts, pumpkin, and flaxseeds.
Protect your skin with a spectrum of antioxidant vitamins, minerals, and phyto (plant) nutrients found in colorful fruits and vegetables. Vitamin E keeps cell membranes healthy, while vitamin C protects the fluids inside cells and is necessary for collagen production.
A true cleanup of our habits includes considering the impact of our buying choices. While the shrinking planet has made it much easier for us to fall in love with tropical oils, they leave a pretty deep carbon footprint.
And if the last two years have taught us anything, it’s that we would all benefit from finding ways to source products from closer to home.
Local plants
Camelina sativa
A flowering shrub with soft yellow flowers, Camelina sativa, often found growing in flax fields, is also known as false flax. The seed oil contains both omega-3 and omega-6 fatty acids, plant sterols, and antioxidant tocopherols (vitamin E).
This combination of nourishing fats in camelina oil makes it very attractive for skin care. The high tocopherol count reduces risk of contamination— meaning manufacturers may be able to reduce chemical preservative ingredients in formulations.
Camelina oil is perfect as a massage oil, and because it’s nutrient rich, it can help hydrate and nourish skin. Camelina may clog pores, so if that’s a concern for you, look for it in soaps rather than leave-on products.
Hemp is one of those beauty ingredients that truly is good enough to eat—and you really ought to consider adding it to the grocery list. High in fiber and omegas 3, 6, and 9, hemp also offers anti-inflammatory gamma linolenic acid (GLA). Hemp is also a natural source of skin-supporting minerals. Plus, with all nine amino acids, hemp is a complete protein to offer your skin, hair, and nails.
It works well on top of your skin, too. Anti-inflammatory GLA in hemp oil is involved in maintaining a robust skin barrier, soothing atopic dermatitis and irritated skin, as well as encouraging new cell generation. Because hemp oil is extracted from the seeds by cold pressing, it’s not exposed to damaging heat or potentially toxic chemicals—a true win-win for your skin and the planet!
Lisa Petty, PhD, is a well-being expert and coach who helps midlife women answer questions like “who am I now?” and “what’s next for me?” lisapetty.com
Home-grown beauties
YARROW soothes irritated, burned, or itchy skin
WILD ROSE OIL cleanses, tones, and soothes skin
CHAMOMILE soothes burns, cuts, and diaper rash
LAVENDER lends calming fragrance and antibacterial properties
moisturizers or serums
6 months to 1 year
1 year lip balm
lipstick, gloss, and pencils
2 to 3 years
mascara
3 to 6 months
NOTE: Never add water to mascara
To reduce risk of contamination or product expiry, use a permanent marker to write the date you open your cosmetics and personal care products right on the container.
Nip your allergies in the bud
BY SARAH LIMBERT, RDN, LD
Ahealthy you begins with a healthy environment. It’s time to open the windows and let in the fresh air. Having outside air flowing through the windows can leave the whole house feeling fresh and brand new.
For those who experience seasonal allergies, however, this fresh air might trigger seasonal allergy symptoms. This doesn’t mean that the benefits of the great outdoors can’t be enjoyed. According to the American Academy of Allergy, Asthma & Immunology, strategies such as closing the windows at night, turning on the air condition to circulate air, and avoiding mowing the lawn may reduce symptoms.
After basking in the warmth of the spring sun, clear out allergens by cleansing your hair and body in a cold shower to remove any particles that may initiation your allergy response.
Don’t let allergies stop you from moving and grooving! Movement can have positive effects on the body and consistency is key. Set goals this spring season that are realistic and achievable, ones you feel confident that you can do on a consistent basis. All movement counts! The Centers for Disease Control and Prevention suggest that adults need 150 minutes of moderate-intensity physical activity and two days of muscle strengthening activity per week. This activity can be simplified by breaking it down into smaller increments. Take a walk with a friend, have a dance party in the kitchen, or take time to do simple stretches.
Before exercising outside, be sure to check local pollen and mold counts. When counts are high, exercise outdoors only in short spurts or choose to exercise inside.
The immune system works hard during allergy season; let the foods you consume lend a helping hand. To create a balanced meal, incorporate at least three of the five food groups and be sure to include a serving of fruits and/or vegetables. The body reacts to allergies by inflaming the mucous membrane of your eyes, nose, and throat to help rid the body of allergens. Therefore, consuming foods that assist in decreasing inflammation in the body may reduce the impact of seasonal allergy
symptoms. Foods high in omega-3—fatty fish, nuts and seeds, and certain plant oils—may assist in decreasing inflammation.
Create an omega-3 and anti-inflammatory meal by combining spinach salad with walnuts, baked salmon, and a side of berries. Antioxidants such as vitamins A, C, and E help to decrease oxidative stress in the body and can be found in vegetables, nuts, seeds, and whole grains. A simple snack of red bell peppers and hummus or a fun breakfast with whole grain toast, avocado, and egg can boost your nutritional intake and potentially help provide some needed relief.
Find relief from seasonal allergies this spring by creating a healthy environment, prioritizing movement, and nourishing your body.
Sarah Limbert (RDN, LD) is your go-to dietitian for quick, delicious, and convenient meals. She can provide insight, inspiration, and a positive perspective on meal preparation.
Plant-based foods to fuel you throughout the day
A plant-forward lifestyle is all about building a better food system and optimizing plant-based ingredients you can add to your plate. Organizations like the Plant Based Food Association and Greenleaf Foods are on a mission to promote the abundance of options available to you at affordable prices. Here’s a list of some plant-forward products we love!
Plant-based Sushi
Evive smoothies are 100% plant-based; rich in fiber and vitamins A, D, E, B1, and B6; and packed with real fruits and vegetables. It’s quick and easy to make your smoothie with Evive smoothie cubes—just run the wheel under water for five seconds, add milk or water, and blend for a creamy texture or let it melt for 20 minutes and shake it up!
Konscious Foods is a celebration of food made from plants with first-of-its-kind frozen sushi, poke bowls, and onigiri, all easily available in the freezer aisle. They are on a mission to bring wow-worthy, sustainable food to everyone through a whole new way to enjoy seafood faves—made from plants and ready in minutes!
Chao Slices are coconut-based creamy slices that are seasoned with fermented tofu. These dairy-free slices peel easily, shred well, and melt like a dream so go ahead and add them to your favorite foods! For a pinch of heat, try Tomato Cayenne
Chao Slices that are crafted with a hint of tomato, bell pepper, and cayenne for a sharp and spicy twist.
Plant-based meat
Impossible Foods are made from plants, for people who love meat, plants, and everything in between. The best part? They’re delicious, packed with nutrients, and better for the planet. Try their Impossible Beef, Impossible Sausage, and Impossible Chicken Nuggets to make comforting and indulgent plant-based versions of your favorite recipes!
Apple & Maple
Plant-Based Breakfast Sausages
Prepare to transform your everyday meals into seriously delicious, plant-based creations with flavors that take your recipes to the next level. These Apple & Maple Plant-Based Breakfast Sausages are crafted with apples, real maple syrup, and fragrant nutmeg and packed with 11 g protein, making them a perfect addition to your pancakes, burritos, or quiche.
Dairy-free cheese
Daiya’s plant-based range, from ultra-melty cheeses to pizzas brimming with pizzazz, and mac and cheese that elevates comfort food, is a seamless blend of tradition with innovation, ensuring every Daiya moment is more than a meal—it’s a memory in the making. Get ready for a melt that’ll make you melt! Add Daiya Oat Cream blend to your meal to make each bite a creamy, dreamy delight.
Soy Tempeh
Original Soy Tempeh is a versatile and delicious superfood, packed with fiber and all nine essential amino acids. With 18 g per serving, it is one of the only plant-based sources of complete protein. Try it in a rice bowl stir fry or over a salad for a quick, easy, delicious meal.
Unsweetened Flax Milk + Protein
Good Karma Unsweetened Flax Milk + Protein is a creamy, neutral tasting plant-based milk alternative to power up your day. Allergen friendly and glyphosate free, it’s packed with 1200 mg plant-based omega-3 fatty acids and 5g of pea protein per serving, plus essential vitamins D2 and B12. Pour a glass or blend up a smoothie to activate your goodness. Perfect for pre & post workout, or anytime in between.
Elevate your grilling experience with flavorful seasonings
DASH Original cheese stuffed burgers
SERVES 4
1/2 cup shredded cheddar cheese
1 Tbsp plus 1 tsp Dash® Original Seasoning Blend, divided
1 1/2 pounds ground beef or ground turkey
4 hamburger buns
1. Combine cheddar cheese and 1 tsp DASH in a small bowl. Set aside.
2. Combine ground beef with remaining tablespoon Dash.
3. Form ground beef into 8 – 4 to 5 inch patties. On center of 4 patties, arrange 2 tablespoons cheese mixture. Place remaining patties on top and press to seal edges.
4. Grill or broil burgers until done.
Simple Truth Organic spices are free from unwanted ingredients and are USDA certified organic. Simple Truth makes it easy to know you’re getting quality products so that you can confidently choose spices to make your favorite meals taste a lot better! Check out their ground garlic powder, crushed red pepper, Italian seasoning blend, ground mustard seed, ground allspice, ground Saigon cinnamon, mushroom umami herb seasoning rub, rubbed sage leaves, and Chile lime adobo seasoning blend.
Traeger offers a spice for everything you’d like to grill. Their Burger Rub adds a flavorful finish to any burger with a hint of cheesy delight, onion, and garlic to make for a flavor profile that enhances every bite. Traeger Anything Rub is great on anything; use this incredibly versatile blend of salt, tricolor peppercorns, garlic, and spices to season everything from grilled meats and veggies to soups and scrambled eggs.
The originators of the backyard grill bring you seasonings, sauces, rubs, and marinades to add delicious flavor to any meat, fish, or vegetable. Find your new favorite here with Weber’s Kick ‘N Chicken seasoning, Flavor Bomb Burger Seasoning, Roasted Garlic & Herb Seasoning, and Tailgate Seasoning Blend. Want to take your grilling experience up a notch? Try their first-of-its-kind, co-branded whiskey flavored seasonings! Experiment with Buffalo Trace, Fireball, and Southern Comfort Whiskey Flavored Weber seasonings.
Dash is a salt-free alternative for spicing up your favorite meals. Each blend, seasoning packet, or marinade contains a multitude of spices, allowing your palate to enjoy the flavor without the salt. Eating healthy meals doesn’t mean skipping out on taste. Smarter cooking is simple with Dash. Try their Original Blend, Garlic & Herb Seasoning Blend, and Table Blend.
If using bamboo skewers, soak in water for at least 30 minutes prior to use.
Crafted caprese kabobs
SERVES 6-8
McCormick spices can turn your regular dinners into fun-filled fiestas! From sweet to savory to spicy, McCormick spices are full of all the flavors you need to elevate your next meal. Try their wide variety of flavors and pick your next favorite, including Bag ‘n Season mixes, blends, and spices.
Four Sixes Ranch, one of Texas’ most legendary cattle and horse ranches, brings you a line a seasoning that is sure to transport you to the Texan countryside. Channel your inner cowboy with Cowboy Camp Burger Seasoning Blend, a balanced pepper mix of red, green bell, chili, and jalapeño peppers that will keep you satisfied. Other flavors include Taylor Sheridan’s Original Cowboy Seasoning Blend and Rub, Bunkhouse BBQ Seasoning Blend, Smoky Maple Seasoning Blend, and Chuck Wagon Chili Mix.
Spice Islands embraces the artisanship of the spice experience by taking extra steps to preserve the rich, authentic flavors found in the world’s herbs and spices. Their bay leaves are hand-picked in California and the garlic powder is milled to the finest powder for maximum flavor. Spice Islands offers a variety of spices and seasonings to add depth to your preparations, including garlic powder, crushed red pepper, smoked paprika, or onion powder.
1 loaf crusty bread
12 oz grape tomatoes
Mozzarella cheese (1 inch chunks)
1/4 cup extra virgin olive oil
2 tsp Spice Islands
Sweet Basil
1 tsp Spice Islands
Garlic Powder
Tellicherry black peppercorn adjustable grinder
Sea salt adjustable grinder
DIRECTIONS
1. Slice bread into 1 inch slices and then cut into bite-size pieces. Alternate bread, tomatoes, and mozzarella cheese on skewers.
2. Combine olive oil, sweet basil, and garlic in a small bowl. Brush over skewers, turning to coat both sides. Grind peppercorns and sea salt over the skewers.
3. Grill on high heat for 1 to 2 minutes until bread is toasted. Turn and grill on other side, 1 to 2 minutes. Serve immediately.
3 chai tea bags
4 cups boiling water
2 Tbsp honey
1 cup peeled and sliced fresh mango or frozen mango
1/2 cup freshly squeezed lemon juice
4 cups sparkling water to top up, to taste
Lemon slices, for garnish (optional)
SERVES 6 HOVER
DIRECTIONS
1. Bring 4 cups water to boil, add chai tea bags, and steep for 3 to 5 minutes. Add honey to hot tea and stir until combined. Let cool.
2. In blender, place mango, lemon juice, and cooled tea, and blend until mango pieces have liquified.
3. Divide among 6 ice-filled glasses and top with sparkling water (mango-flavored sparkling water would work perfectly).
4. Garnish each glass with a lemon slice.
PER SERVING: 43 CAL; 0 G PROTEIN; 0 G FAT; 10 G CARB (10 G SUGARS); 5 MG SODIUM; 1 G FIBER
Recipe by Chelsea Gough
FREEZE THE PEEL
Save your juiced citrus fruits and pop them into the freezer to add to future iced beverages for a hit of flavor and a pop of color—while keeping your drinks cool and refreshing!
8 stalks rhubarb, cut into 1 inch pieces
8 cups spring water
1/4 cup agave syrup
1/4 cup chopped fresh mint, plus whole mint leaves for garnish
2 anise pods
Sliced fresh strawberries, for garnish
It’s not just rhubarb that has a myriad of health benefits; mint is also laced with goodness. Known primarily for its help in reducing symptoms of irritable bowel syndrome and other digestive problems, mint also offers other perks, including as a natural aid for relieving headache pain.
SERVES 8
1. In large saucepan, combine ingredients. Bring to gentle boil. Cover, with lid ajar, and simmer for about one hour.
2. Remove from heat and set aside to cool. Then strain liquid through fine-meshed sieve into jug and refrigerate.
3. To serve, pour into glass over ice cubes and serve with a fresh mint leaf on top. Add a sliced strawberry, if in season.
PER SERVING: 46 CAL; 1 G PROTEIN; 0 G FAT; 11 G CARB (9 G SUGARS); 5 MG SODIUM; 1 G FIBER
Recipe by Irene McGuinness
1 cup water
1 bag green tea
1/2 cup strawberries, fresh or thawed
1/2 banana
SERVES 1
DIRECTIONS
1. Boil water. Remove from heat and cool for 5 minutes. Add tea bag and steep, covered, approximately 15 minutes. Let tea cool to room temperature and then chill in refrigerator.
2. Place strawberries, banana, and chilled green tea in blender and blend until smooth. Pour into glass and enjoy immediately.
MATCHA YOGURT SMOOTHIE
SERVES 2
1 medium apple, chopped
1 1/2 tsp matcha powder
1/2 cup plain yogurt
1/4 cup almonds, about 20
1 medium banana, preferably frozen
1/4 cup wheatgerm
DIRECTIONS
1. Combine apple and one cup water in blender and purée until smooth. Add matcha powder, yogurt, almonds, banana, and wheatgerm to blender and process until smooth.
PER SERVING: 250 CAL; 10 G PROTEIN; 8 G FAT; 40 G CARB (9 G SUGARS); 46 MG SODIUM; 7 G FIBER
Recipe by Matthew Kadey
SERVES 4
1 Tbsp unsalted butter
1 large Spanish onion, sliced into thin rounds
1 Tbsp coconut palm sugar
1 tsp balsamic vinegar
2 red bell peppers, sliced into 4 segments
8 large portobello mushrooms, stems and gills removed 4 slices manchego, white cheddar, or mozzarella cheese
2 cups baby spinach
4 whole grain buns (optional)
DIRECTIONS
1. Melt butter in large skillet over medium heat. Add onions and cook until translucent, about five minutes. Stir in sugar and balsamic vinegar. Reduce heat to medium-low, cover pan, and cook for 30 minutes, stirring occasionally.
2. Preheat grill to medium. Lightly brush red pepper slices with oil and grill for two minutes per side, or until tender with some grill marks. Remove red pepper from grill. Brush mushrooms with oil and season with salt and pepper to taste. Add mushrooms to grill, stem sides down, and cook for five minutes. Flip mushrooms and cook for another four minutes.
3. Top four mushrooms with equal amounts of red peppers, cheese, and spinach. Cover each with a remaining mushroom, stem side down so that the stem sides are facing each other. Cook for one minute or until cheese has melted. If using buns, heat them on the grill for one minute, or until toasted.
4. Serve stuffed mushrooms topped with caramelized onions.
PER
Recipe by Matthew Kadey
GREAT GRAIN
Freekeh is durum wheat that’s harvested while young and green. After being roasted over an open fire, its straw and chaff is rubbed off, leaving behind a smoky-tasting tender grain that is higher in protein and fibre than most other whole grains.
DRESSING
2 cups cherry tomatoes, halved
1/3 cup Kalamata olives
1/2 cup sliced mint or basil
1 garlic clove, minced
2 tsp lemon zest
1/4 tsp salt (optional)
2 Tbsp balsamic vinegar
2 Tbsp extra-virgin olive oil
SALAD
1 cup freekeh
8 1/2 oz block halloumi cheese
1 tsp Italian or za’atar seasoning
2 tsp extra virgin olive oil
2 red bell peppers, seeded and quartered
2 small zucchini, sliced in half lengthwise
8 cups salad greens
DIRECTIONS
1. In medium-sized bowl, stir together tomatoes, olives, mint or basil, garlic, lemon zest, and salt (if using). Stir in balsamic vinegar and olive oil. Let dressing sit for 30 minutes.
2. In medium saucepan, place freekeh, 2 1/2 cups water, and couple pinches of salt. Bring to boil, reduce heat to medium-low and simmer, covered, until freekeh is tender, about 20 minutes. Drain off any excess liquid. Set aside for five minutes and then fluff with fork.
3. Slice halloumi lengthwise into four slabs. In small bowl, mix together Italian seasoning or za’atar and olive oil. Brush mixture over halloumi slices. Heat grill to medium and grease grates. Cook halloumi slices until tender and grill marks appear, two to three minutes per side.
4. Brush pepper and zucchini slices with oil and lightly season with salt (optional). Grill until tender and slightly charred, about two to three minutes per side.
Remove from grill. Peppers will likely cook faster than zucchini. When cool enough to handle, slice peppers into strips and zucchini into half moons.
5. To assemble salad, divide greens among serving plates and top with freekeh, vegetables, halloumi, and tomato vinaigrette.
PER SERVING: 453 CAL; 18 G PROTEIN; 28 G FAT; 36 G CARBS
(3 G SUGARS); 752 MG SODIUM; 9 G FIBER
Recipe by Matthew Kadey
Looking for a fresh, simple, and impressively authentic Italian oil? TRY
SERVES 4
2 large sweet potatoes, cut into 1/2 inch wedges
2 Tbsp grapeseed or sunflower oil
1/2 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp salt + 1/8 tsp salt
1/4 tsp black pepper
2 - 12 oz blocks extra-firm tofu
1 avocado, halved and pitted
3 - 3/4 inch thick slices pineapple
1 large jalapeno
2 green onions, sliced
1/3 cup cilantro
Juice of 1/2 lime
1/3 cup prepared barbecue sauce
DIRECTIONS
1. In saucepan, place sweet potato wedges; cover with water and bring to boil. Cook for five minutes, or until just slightly tender. Alternatively, steam potato wedges. Drain well and then toss with 1 Tbsp oil, smoked paprika, garlic powder, 1/2 tsp salt, and black pepper.
2. Line cutting board with couple sheets of paper towel. Top with tofu and couple more sheets of towel. Press gently to extract excess liquid. Slice each tofu lengthwise into two pieces. Brush both sides with oil and season with salt and pepper, if desired.
3. Build medium-hot fire in charcoal grill or heat gas grill to medium-high and grease grill grates. Brush avocado halves, pineapple, and jalapeno with oil. Place avocado on grill, cut side down. Grill for about five minutes or until avocados have black grill marks. At the same time, place pineapple and jalapeno on grill grate and heat, flipping once, until tender and dark marks appear. Cube grilled avocado and pineapple, and place in medium bowl. Chop and seed
Need an energy booster for your backyard BBQ prep? TRY.
Levo to heighten your focus and energy
Giving tofu a 90-degree turn on the grill halfway through cooking each side will produce a nice crosshatch pattern that makes you look like a grill master. Plus, those overlapping grill marks give tofu even better flavor.
jalapeno; add to bowl with avocado and pineapple; and stir in green onions, cilantro, lime juice, and 1/8 tsp salt.
4. Grill sweet potato wedges until cooked through and darkened in spots, flipping once, about eight minutes.
5. Meanwhile, grill tofu pieces until golden and grill marks appear on bottom sides, about four minutes. Flip, brush on barbecue sauce, and heat for another four minutes.
6. To serve, place a tofu slice on each of four serving plates and top with pineapple salsa. Serve alongside sweet potato wedges.
PER SERVING: 490 CAL; 27 G PROTEIN; 25 G FAT; 46 G CARBS (17 G SUGARS); 635 MG SODIUM; 9 G FIBER
Recipe by Matthew Kadey1 Tbsp avocado oil, plus extra 1/2 sweet onion, thinly sliced
2 large garlic cloves, smashed and minced
2 - 19 oz cans young green jackfruit in water
1/2 cup vegan low-sodium BBQ sauce
2 tsp ground cumin
2 tsp smoked paprika
1 tsp apple cider vinegar (optional)
1/2 cup full-fat plain yogurt
2 Tbsp lime juice
1 Tbsp finely minced chipotle in adobo sauce
4 large flour tortillas, regular or gluten free
1/2 cup grated Monterey Jack cheese or dairy-free shreds 1/2 cup cilantro sprigs
Prepared guacamole, salsa, and dollops of sour cream (optional)
1. In medium skillet, heat oil. Add onion and sauté over medium heat until soft, about three minutes. Stir in garlic and sauté for one minute. Be careful not to burn. Add splash of water if necessary.
2. Rinse, drain, and blot-dry jackfruit. Chop off center cores and finely dice. Using hands, roughly tear jackfruit into pieces. Add diced cores and jackfruit to skillet with onion along with BBQ sauce, cumin, and paprika. Heat over medium until bubbling, stirring often. Reduce to low, cover, and simmer for 10 minutes for flavors to blend and until jackfruit is soft. Add splash of water if mixture begins to stick to pan. Then, using two forks, shred fruit to achieve “pulled pork” texture. Adjust flavors as needed, adding little more smoked paprika for heat, if you wish, and little apple cider vinegar (see Time-saver tip).
3. In high-speed mini blender, combine yogurt, lime juice, and minced chipotle. Whirl
Substitute diced summer squash in place of jackfruit for a colorful and delicious alternative. Add some rinsed and drained lentils.
until smooth and creamy. Add little salt to taste if you wish. Transfer to squeeze tube and refrigerate. It can be refrigerated for couple of days.
4. Grease barbecue grill and preheat to medium. Brush one side of each tortilla with oil and place oiled side down on grill. Spoon equal amounts warmed jackfruit mixture over 1/2 of each tortilla to within 1/2 inch of the edges. Sprinkle with equal parts cheese. Fold other half of tortilla over cheese. Gently press down.
5. Grill tortilla halves until bottom is browned to your liking, about three or four minutes. Rotate a couple of times to prevent it from burning. With broad spatula, flip tortilla and grill on other side until golden and crispy.
6. Transfer to cutting board. Cut each tortilla half into four wedges and drizzle with spicy chipotle sauce and some cilantro sprigs. Wedges are excellent served with a scoop of guacamole, salsa, and sour cream, if you wish.
PER SERVING WITHOUT TOPPINGS CONTAINS: 160 CAL; 5 G PROTEIN; 6 G FAT; 27 G CARBS (13 G SUGARS); 531 MG SODIUM; 2 G FIBER
Recipe by Irene McGuinnessTIME-SAVER TIP
Jackfruit filling mixture can be made ahead and stored in tightly covered container in refrigerator for up to four days, or in freezer for up to one month. Simply reheat before assembling for tortillas, adding a little more BBQ sauce if it appears dry.
Magnifying the immune response
BY DR. CASSIE IRWIN, NDSeasonal allergies plague sufferers with aggravating symptoms, which can reduce productivity; impact quality of life; and increase the risk of developing asthma, chronic sinusitis, and nasal polyps. Those with seasonal allergies may wonder, “why me?”
The immune system is constantly responsible for scanning the body for precancerous cells, sensing and fighting infection, regulating inflammation, and maintaining tolerance to the body’s cells and tissues as well as to external antigens.
Immune tolerance is the prevention of an immune response against a certain antigen. This is important for maintaining overall balance in the body and preventing autoimmune and allergic reactions. But when it comes to seasonal allergies, tolerance to a normally harmless antigen, such as grass or birch pollen, is lost.
Supplements for seasonal allergies
QUERCETIN
GREEN TEA PROPOLIS
BEE POLLEN
PROBIOTICS
BUTTERBUR
VITAMIN C
Allergic rhinitis is an immune-mediated reaction in the nasal passageways that may cause symptoms like nasal congestion, runny nose, frequent sneezing, and itchy nose and eyes. Also known as hay fever, it often co-occurs with asthma and conjunctivitis.
Seasonal allergens are airborne particles from the environment (including pollen, trees, ragweed, and mold) that trigger allergic rhinitis upon inhalation in those who are hypersensitive. Symptoms often wax and wane with the season.
Perennial allergens may cause allergic rhinitis in hypersensitive individuals all year long. Common perennial allergen sources include pet dander, house dust mites, and cockroaches.
Allergic rhinitis is a hypersensitivity reaction, in which the immune system inappropriately and excessively fights back against the antigen as if it were a threat.
Seasonal allergic rhinitis symptoms can present very quickly after pollen antigen recognition. Usually, hypersensitivity reactions happen within 24 hours of antigen exposure.
There are genetic, epigenetic, socio-economic, and environmental risk factors for seasonal allergic rhinitis.
The “hygiene hypothesis” suggests that a lack of early life exposure to microbes and antigens may increase susceptibility to allergic diseases.
Geographic distribution influences the risk of seasonal allergy.
Climate change and air pollutants are acknowledged aggravators of allergic rhinitis.
If over-the-counter allergy medications just aren’t cutting it, consider asking for help.
Allergists may offer skin prick tests and intranasal, oral, or corticosteroid treatment.
Acupuncturists can provide individualized acupuncture treatments to lower nasal inflammation, reduce nasal symptom score, soothe itchy palate, reduce sneezing, and improve quality of life.
Naturopaths offer a whole-body approach to testing in addition to food sensitivity testing as seasonal allergies may present with cross-reactions to food.
Individually curated treatments involving nutrients, herbs, homeopathic remedies, acupuncture, and lifestyle modifications may optimize immune system functioning.
Dr. Cassie Irwin, ND, works with aligned, soul-lead women who are ready to transmute density, expand their intuition, and calibrate to their ultimate state of being. drcassieirwin.com; @drcassieirwin
Chewable Papaya Enzyme:
The “After Meal” Supplement®
The delicious way to make even hard-to-digest foods more agreeable.
Plant-and-fermentation-based enzymes naturally help to breakdown foods into nutrients your body needs for energy.*
Crafted with freshly ripened papaya Non-GMO • Vegan Friendly
Also available in Super and Chlorophyll formulas
Times are changing—here’s the good news!
BY DANIELA GINTA, MSC, NNCP
Menopause is the one-day milestone you reach once you have gone without a period for a year. After that, it’s all post-menopause.
THE MENOPAUSE JOURNEY
Somewhere in our fourth decade of life, our bodies start acting up—hot flashes, night sweats, sleep problems, irregular periods, mood swings, joint pain, bloating, memory issues, low libido, hair changes, and weight gain.
It’s a rollercoaster, and it starts with perimenopause around the age of 40 and it can last up to eight years.
BEHIND THE SCENES
Estrogen and progesterone— hormones that regulate the menstrual cycle— start fluctuating during perimenopause. So does testosterone, which
can increase the risk of depression, lower libido, cardiovascular diseases, and insulin resistance during post-menopause.
Estrogen supports various functions in our bodies and low estrogen means hot flashes, insomnia, vaginal dryness, and incontinence; whereas, too much of it leads to breast tenderness, bloating, and heavy periods.
As we age, we gradually lose muscle mass, bone tissue, and metabolism capacity and accumulate fat tissue.
Menopause can add to it due to dwindling estrogen levels.
Postmenopausal women often have higher blood
glucose and insulin levels, which can increase the risk of metabolic syndrome and heart disease. Not exactly hot news, but it’s not all gloom and doom either. Science has solutions!
If you had to pick a diet pattern during menopause and beyond, go for Mediterranean. This includes veggies, fruit, lean protein, healthy fats (avocados, nuts, seeds, and olive oil), and plenty of health-promoting polyphenols to support your microbiome and reduce the risk of age-related chronic diseases.
Stock up on fiber and protein
Weight gain during menopause is common. A diet rich in whole grains, legumes, vegetables, and fruit can supply fiber that contributes to better gut health and improved digestion. Experiment with a high-protein breakfast to increase satiety.
Don’t forget nutrients and probiotics
Dwindling estrogen levels affect bone density, so it’s essential to stock up on calcium, vitamin D, and vitamin K2. Derive benefits from cruciferous vegetables, fermented and fortified foods, fatty fish, supportive supplementation, and safe sun exposure.
Stress can hinder hormonal balance, sleep, and eating habits, and is a high-risk factor for age-related chronic illness.
Slash stress levels with yoga, meditation, resistance exercise, cardiovascular activities, and good sleeping habits—early dinners, choosing books over screens, and swapping out beverages for soothing herbal teas.
Lastly, a good circle of friends to share experiences with makes the journey a lot easier. Scary as they may be at times, rollercoasters can also be exciting, so why not this one?
Daniela Ginta, MSc, NNCP, is a nutrition consultant. You can reach her at nutritionmatters.ca
source of fiber, omega-3s, and lignans; can help eliminate excess estrogen flaxseeds
soy (tofu, tempeh, soybeans, edamame)
source of isoflavones; can reduce hot flashes, improve bone health, and reduce breast cancer risk
may help with gut imbalances, including bloating and gas probiotics and prebiotics
omega-3 fatty acids
vitamin B12 are anti-inflammatory and cardioprotective; may increase insulin sensitivity
promote red blood cell and DNA production; are cardio- and neuroprotective
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Natural support for conception and beyond
BY DR. CASSIE IRWIN, NDInfertility takes a significant toll on a couple’s well-being and puts undue onus on women while neglecting the importance of male fertility—up to 50 percent of infertility cases result from male factor infertility. Including men’s health in the fertility conversation encourages an equal balance in a couple’s fertility plan and fosters a deeper connection between the partners.
DIAGNOSING INFERTILITY
Sperm health is paramount for conception, pregnancy, and the baby’s health. Taking a proactive approach to improving sperm health before trying to conceive is key.
If a couple has not conceived after 12 months of regular, unprotected intercourse, an evaluation of both partners is recommended. However, couples aged 35 and older should seek help after just six months of trying to conceive.
“Couples can also look for help after three episodes of pregnancy loss,” says Dr. Rachel Corradetti-Sargeant, a naturopathic doctor. “If there are underlying issues with hormones, overall health, or history of steroid use, then they can begin looking for help sooner.”
A male fertility screening involves medical history, physical examination, hormone testing, and semen analysis.
CoQ10 improves sperm quality and motility
melatonin preserves spermatogonial stem cells and modulates sperm cell proliferation
Oxidative stress accounts for 50 percent of male infertility cases and occurs when there are insufficient antioxidants in the body to get rid of unstable molecules. In the sperm, this may lead to damaged DNA, oxidation of proteins, decreased motility, impaired function, and altered morphology.
Male infertility may also arise from systemic disease, infections, trauma, injury, toxins, antibodies against the sperm, and anatomical or genetic abnormalities.
Testosterone promotes healthy sexual function and is crucial for sperm cell development. Overweight; poor sleep; psychological stress; oxidative stress; and zinc, magnesium, vitamin B12, and vitamin D deficiencies can impact testosterone production.
Diet
Eating a varied and balanced diet— including fish and seafood, poultry, nuts, seeds, vegetables, fruit, and whole grains—supports male fertility. Increased intake of omega-3 fatty acids, antioxidant vitamins, and minerals like selenium and zinc are positively associated with sperm quality and combatting oxidative stress.
Cigarette smoking, cannabis use, and alcohol consumption may reduce sperm count, concentration, motility, and volume and cause abnormal morphology.
Environmental or occupational exposure to pesticides, phthalates, bisphenols, and flame retardants has been correlated with fertility disorders. Research is underway to investigate the potential association between male infertility and lifestyle factors including testicular heat stress, intense cycling, lack of sleep, and exposure to electromagnetic radiation from cellphones.
Dr. Cassie Irwin, ND, works with aligned, soul-lead women who are ready to transmute density, expand their intuition, and calibrate to their ultimate state of being. drcassieirwin.com; @drcassieirwin
myo-inositol improves sperm quality and mitochondrial function
L-arginine may help with mild to moderate erectile dysfunction
zinc + folate known to increase sperm concentration
and morphology
fenugreek may increase serum total testosterone
ashwagandha can improve subjective perception of sexual well-being in men
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
From a simple seed planted in the ground with a little water, nutrients from the soil, and a whole lot of energy from the sun, comes the wholesome nutrition that sustains our lives.
wholeearthsea.com
Factors Farms are certified 100% organic. Our crops are fertilized with compost and nitrogenrich sea plants, and are meticulously cared for by hand.
This is the vision that created the greatest multivitamins ever.
WHOLE EARTH & SEA AVAILABLE AT YOUR LOCAL NATURAL HEALTH STORE
Reliable information to help you support your immune system
BY DR. GILLIAN FLOWER, NDSWebsites reporting only positive results should be viewed skeptically. Even the most effective treatments won’t work in all people. Look for balanced reports to guide your information searches.
Understanding the specific immune influences of individual supplements can help you put reliable research into action.
Probiotic bacteria, both supplemental and naturally occurring, interact directly with our immune system, positively influencing its function by creating a living shield to protect us from infection.
Elderberry
Elderberry is an important Indigenous medicine that has action against tonsilitis and can reduce fever. It may boost the immune response by interacting with our dendritic cells (helper cells that spur other cells into action against invaders).
Garlic
Ask the following questions to guide your online readings.
*
Is the claim based upon personal experience?
Blog posts, Facebook feeds, personal stories, and testimonials are interesting but subject to big-time bias.
Are there studies that back this up?
In addition to banishing certain pointy-toothed figures of folklore, garlic is equally offensive to fungal and bacterial pathogens. Taking aged garlic extract may reduce the intensity and duration of colds while gently enhancing immune function.
Look for information quoting studies in people, not animals or cells. *
Pandemic-driven Google searches focused on strengthening the immune response, but that may not be the best course for everyone. Indiscriminate immune boosting could be damaging for people with autoimmune disease. Immune system regulation may be a more appropriate goal and may warrant a medical consultation rather than a Google search.
If you’re going to use online resources, avoiding the pitfalls of misinformation can be overwhelming. “Be wary of statements that sound too good to be true,” Dr. Ellen Conte, ND, cautions. She guides people toward evidence-based resources like PubMed.gov as well as university and hospital websites.
Include the following nutrients in your diet for ongoing immune benefits:
EATING FOR IMMUNITY
ince the onset of the COVID-19 pandemic, collective awareness of our immune system has increased. Once an invisible ally, our immunity is now the topic of TikTok videos, news articles, and endless product recommendations. Sifting through the hype represents a monumental task, especially if you’re already sniffling under your duvet. These statements
• fats and omega-3 fatty acids
• mushrooms and seaweed
• protein
• vitamin C
• zinc
• selenium
• B vitamins
Curcumin
Similar to probiotics, curcumin can dampen the inflammation that accompanies an immune response.
If you are immune suppressed, talk to your health care provider to find out which supplements are safe for you.
Blending an understanding of immune support mechanisms with a research-informed perspective can help you to get the most out of online resources.
Dr. Gillian Flower, ND, works with people living with cancer at the Centre for Health Innovation. She is grateful to Dr. Ellen Conte, ND, for her contributions to this article.
Is someone making money here?
Steer clear of health claims linked to product sales. *
* Is it too good to be true?
A sensationalist claim of a “cure” for just about anything is a big red flag.
BEEKEEPER’S NATURAL B.Better Cough Syrup
RAINBOW LIGHT Men’s One Vitamin
CODEAGE Immunity Gummies
VIBRANT HEALTH Immune Defense
HEALTH & HER Menopause Multi-Nutrient Support
CYMBIOTICA Allergy Defense
vitacost.com is your source for natural, organic vitamins and supplements. WITH
TERRY NATURALLY CuradMed + OPC
WILE Hot Flash
IRWIN NATURALS Aller-Pure Histamine Support
SCAN HERE TO ORDER THESE NATURAL SUPPLEMENTS ONLINE!
