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“There’s no need to give up your green-living goals or spend a fortune to create a whimsical and festive tablescape for the holidays.”
p. 34
As morning frost spreads across the hardened soil, signalling that the end of the year is near, many of us look ahead with a mix of excitement, hope, and perhaps even some hesitation. Although the holidays bring a promise of warmth and togetherness, expectations on gift giving, travel, and family get-togethers can also bring a good deal of stress.
That’s why, in this December/January issue of sage, we’re helping you move through the holidays with less stress and more of the good stuff: connection, support, and time for reflection. We delve into how we’re each uniquely affected by stress, ways to create moments of inner peace, and strategies for navigating holiday indulgences.
In bringing calm to the table, we’re serving up simple hacks for preparing an elegant, eco-friendly holiday table setting covered with festive plant-based dishes and naturally sweetened desserts that won’t jeopardize your New Year’s goals. Speaking of the new year, we also offer some advice for getting clear on your future goals, whether that’s strengthening your bond with that special someone or simply reconsidering old habits.
With this issue, we hope you find that managing holiday stress is not only possible but the new standard for years to come. Wishing you a joyful, healthy holiday season.
“You are worth the quiet moment. You are worth the deeper breath. You are worth the time it takes to slow down, be still, and rest.”
—Morgan Harper Nichols
Rosemary is a staple in many favourite fall recipes, but did you know it can also be a powerful herb for your brain? This evergreen shrub (originating from the Mediterranean and sub-Himalayan regions) is used in cooking all over the world—fresh and dried—and often enjoyed as tea. In folk medicine, it was commonly used as an herbal remedy for ailments like headaches, depression, and mental and physical fatigue.
Studies have found that rosemary and its compounds have a wide range of medicinal properties (we’re talking anti-inflammatory and neuroprotective!). And one clinical trial done on mice found that compounds within the herb, like ursolic acid, can produce a significant antidepressant effect.
Looking for a memory boost? Don’t forget to try rosemary! Inhaling its essential oil can even improve short-term memory of images and numbers.
Looking for a non-alcoholic twist for your next beverage? Try shrub soda! A shrub, or vinegar cordial, is a nonalcoholic syrup made with a combination of fruits, sugar, vinegar, and sometimes aromatics. While it may seem odd to add vinegar to a drink, the acidity balanced with the sweetness makes it a refreshing mixer when combined with carbonated water.
While more research is needed on shrub soda specifically, many shrub sodas use apple cider vinegar, which is known for its numerous health benefits. These include the day-to-day management of type 2 diabetes, controlling blood sugar, and reducing the risk of cardiovascular disease by aiding in weight management.
Buy them premade in a variety of flavours or try making your own to add to mocktails, cocktails, or a tall drink of soda water. Your tastebuds will thank you!
Early birds swear by a morning workout to kick-start their day, but evidence is mounting for those night owls who live by their late-night routines. Granted, it’s harder to build consistency with a nighttime regimen since you have all day to get tired and make excuses, but one study found that time to exhaustion was extended by 20 percent in the evening.
On top of that, post-workout protein shakes are actually better absorbed and digested during sleep, which helps with muscle-building and recovery. And a post-workout shower before bed may help relax you, improve your sleep quality, and save you time in the morning.
Not only can you swap out unproductive TV time before bed, but you may also feel more relaxed after your workout because you’ve been able to let go of the stress of the day. One thing’s for sure ... no more rushing through the morning to squeeze in a workout!
Coffee serum for your face or body could be a great addition to your skincare routine this fall. We’re all aware that drinking coffee can give us the caffeine boost we need to get our day going, but it’s a great wake-up for the skin as well.
Coffee silverskin, the thin layer that covers the coffee bean, is finding popularity in the cosmetics industry as an eco-friendly skincare ingredient with anti-aging properties. It includes chlorogenic acid and caffeine, which are high in antioxidants and show potential as anti-wrinkle ingredients.
In a small study of 20 people, applying a coffee silverskin-based cream twice a day for 28 days was shown to improve skin hydration and firmness, similar to hyaluronic acid.
The high levels of caffeine in coffee silverskin and its ability to absorb into the skin also make it a promising candidate as an anti-cellulite product. Dare we say it’s buzz worthy?
We know that the holidays can be one of the most stressful times of the year—but did you know that the way we experience stress is unique to each of us? The impact of stress on people’s health can vary greatly depending on their gender, age, and life stage. What’s more, stress is a matter of science and perception—and then some.
Stress can be defined as a real or perceived threat to a person’s physiological or psychological well-being. Physiological effects include chest pain, exhaustion, jaw clenching, digestive problems, and weakened immune system, while mental symptoms can include anxiety and depression.
“Stress is your unregulated negative emotional response to your perception of life’s events,” says positive psychology practitioner and stress consultant Elaine Sanders-Bruewer, co-founder of the Manitoba-based Stress Experts.
“Is stress in our heads? Yes, your perceptions, thoughts, and attitudes play a major role in your stress. Is stress in our bodies? Yes, you feel your emotions because they are physical. There are instruments to objectively and accurately measure your emotions, your resilience, and
your stress. Stress is very real and very measurable. Is stress spiritual? Yes, your ability to be in the present moment and observe and accept life events also plays a major role.
“Stress is present on all levels: physical, mental, emotional, and spiritual,” Sanders-Bruewer says. “This is because they’re all connected.”
What are some of the factors that affect our response to stress?
Gender is a clear determinant of human health, with traditional sex-specific patterns associated with various physical and mental conditions. (Research is generally lagging when it comes to health conditions among transgender people and those born with an intersex condition.)
WORDS | Gail JohnsonWomen are more likely than men to report having a great deal of stress. Women are more likely to report physical and emotional symptoms of stress than men, such as headache, feeling as though they could cry, or having an upset stomach or indigestion. Women are also more likely to experience depression, insomnia, autoimmune diseases, and chronic pain.
Men experiencing stress have a higher risk of acquiring infectious diseases and hypertension, which is a risk factor for cardiovascular conditions. Men are also more likely to misuse drugs and alcohol.
A few reasons help explain why men and women respond to stress differently. Hormones may be one. In reacting to stress, men are more likely to produce adrenalin and cortisol (the “stress hormone”), triggering the “fight-orflight” response. The impulse to battle or flee a seemingly perilous situation is characterized by physical changes such as an elevated heart rate.
Women under stress can produce adrenalin and cortisol, too, but they also produce oxytocin, a chemical that can enhance bonding and affection for others. This gives rise to the “tend-and-befriend” response, with women seeking out social support as they work to protect their loved ones.
Exposure to stress can begin as early as the prenatal period, while early-life stress in some infants has been associated with greater susceptibility to the effects of stress later in life and the development of stress-related psychiatric disorders.
Puberty plays a role in the stress response. For example, youth aged 15 to 17 have been shown to display higher cortisol levels in response to stress than those aged nine to 13.
In adults, chronic stress can lead to structural and functional changes in the brain that can result in impairments in learning, memory, and decision-making. As people continue to age, stress can contribute to cognitive decline and immune system dysregulation— which affects the effectiveness of the immune
response—while the loss of senses such as hearing can affect stress perception.
While stress can be challenging to manage at any age, it can get harder as people get older. Physically, the body may take longer to recover from stressful events as people’s heart and lung capacity goes down. A good night’s sleep can help reduce stress, but it’s common for older adults to sleep less soundly, which can lead to higher levels of stress hormones in the brain.
There’s a saying that what doesn’t kill you makes you stronger; however, in terms of life experience, the more of it you have, the more stress can take a toll.
Stress that exists throughout the lifespan, such as sustained economic hardship—and cumulative adverse life events (which include death, divorce, being laid off, and trauma, among many others) can significantly hamper physical and mental health.
Cumulative stress across a lifetime increases the prevalence of high blood pressure, or hypertension, physical disability, pain, chronic diseases, depression, and alcohol and drug use. While it’s not fully understood why this is the case, chronic stress may impair the functioning of the autonomic nervous system (the system responsible for involuntary tasks like breathing and heartbeat).
What’s often overlooked is that positive events can also lead to stress. “Positive and negative life events are inevitable, and both impact your well-being,” SandersBruewer says. “The event itself, whether pleasant or unpleasant, good or bad, is not responsible for your stress. The event just happens. It is your perception of the event that more directly influences your stress.”
“The way you look at the event, also known as your perception or appraisal of the event, is your interpretation of the meaning of the event itself,” she says.
“Stress is not connected to the event so much as it is to your attitude about it. The reason that you believe the event happened, the results that you believe result from it, and your interpretation of the event determine your emotional response to it,” adds Sanders-Bruewer.
Take care of yourself over the holiday season when stressful situations might pop up or you find yourself feeling overwhelmed. Take breaks from group activities—go for a walk by yourself or steal away for some meditation or relaxation breathing. Reach out if you need support. Keep a regular schedule of sleep, meals, and exercise and limit alcohol intake.
To conserve energy and cognitive resources, the stressed brain tends to fall back on old habits over purposeful, deliberative action.
Some helpful strategies to break up routine and enhance mental flexibility include
• mindfulness meditation
• physical activity
• social interaction
• new experiences
Stress triggers the release of the hormone cortisol, which, in excess, can be toxic to the body and brain. Certain supplements can offset that effect and boost our coping mechanisms. These include
• cannabis—may help manage stress-related symptoms
• Rhodiola rosea —an adaptogen that may help increase the body’s resistance to stress
• ashwagandha—an ancient medicinal herb
• L-theanine—which may help reduce anxiety
• B-complex vitamins—which help strengthen the nervous system and may also help reduce stress
No matter where you’re at in life, there are ways to cope with and manage stress—or, as Sanders-Bruewer puts it, to conquer or rise above it.
One way is with emotional regulation: acknowledging rather than denying negative emotions. “Rather than judging, condemning, or worrying about your negative emotions, you can work with them, decreasing their intensity, guiding yourself back to your centre,” SandersBruewer says. “As you bring yourself back to your heart, heart emotions such as peace, calm, ease, and appreciation begin to flow.”
Appraisal is the practice of becoming aware of which filters you look through at the world. “Do you see your life as a threat, filled with negative consequences and trouble? Or do you embrace the challenges of life, see the positive that comes about and the blessings that arise?” Sanders-Bruewer says, “An attitude adjustment is the second key in conquering stress.”
Finally, there’s acceptance. “Being mindful of the present moment and aware of what life is handing you in this moment opens your heart up to accept it,” SandersBruewer says.
Ifland is the chief executive officer of Food Addiction Training, LLC, and is a leading innovator in the field of recovery from food addiction. She says, “During the holidays, people experience more stress because they’re [often] eating more processed foods.”
Blame the sugar, fat, and salt that manufacturers add to amp up the flavour of highly refined foods. Although consuming them might feel pleasurable in the moment, Ifland says those three ingredients can create chemical imbalances in the brain that can lead to depression, anxiety, and irritability.
The more we experience those feelings—and the stress that accompanies each—the more likely we are to reach for more processed foods to soothe them. It’s a vicious cycle that Ifland has been studying and documenting for 25 years.
“Through a series of mechanisms, [processed foods] raise adrenalin levels that then reactivate the addictive brain cells—and you start eating again,” she says.
It’s true the “eat bad food—feel stressed” cycle Ifland has written about extensively can happen at any time of year. However, the Fellow of the American College of Nutrition noted it’s exacerbated during the holidays because processed food abounds, whether offered by the gracious host at a social gathering or consumed amid the mad rush of holiday preparations.
The good news is there are ways to end the year on a healthy and more relaxed note.
Eating healthy during the holidays is no easy task. Just ask Joan Ifland, PhD, who believes that, for many, feelings of stress associated with this time of year are directly related to what we eat.
Getting into the holiday spirit, for many, often means getting into the spirits. But pouring yourself a tall cold one to make things merrier might actually make the season far less bright.
According to researchers at the Canadian Centre for Addiction and Mental Health, binge drinking increases around the holidays, which is often related to social or financial stress that comes with celebrating at this time of year.
Still, stress and alcohol can create a toxic cocktail for our brains, no matter how much we might think we’re being released from our inhibitions when we imbibe.
“Alcohol [can be] highly addictive,” says Joan Ifland, a processed food addiction expert. And it can have potentially serious consequences that include impairing cognitive skills and our self-control. While that might feel fun in the moment, any feelings of comfort and joy experienced while tippling are fleeting, Ifland cautions. After all, alcohol is a depressant.
Despite thinking we’re more relaxed after a glass of wine or two, drinking may be related to an increase in the stress hormone cortisol. High cortisol levels are associated with everything from weight gain and acne to fatigue, irritability, and high blood pressure.
“Step one is awareness,” Ifland says. “‘What am I eating? Oh, I ate that and even though it seemed like it was yummy, I know I had a crash 20 minutes afterward.’”
Keep in mind where you’re being reminded of processed foods, too, she added.
At this time of year, the holiday gathering, with its lavish edible spread, is often the culprit. Simply saying you won’t indulge may not be enough to spare you from getting sucked into that vortex of stress and indulging, Ifland warns.
“You get [to a party] and after an hour or two, you’re eating [unhealthy foods],” she says. “It’s because cravings and loss of control build up over time.”
Instead, take your own snacks—think crudités, healthy proteins, or other foods that are as close to their natural, unprocessed shape and form as possible—and keep it near you. If that’s not possible, avoid standing in a place with a clear view of the hors d’oeuvres table.
It’s nearly impossible to break bad habits if you’re the only one trying to do so. Spend the season with those who share similar values and goals for holiday cheer. Surrounding yourself with others who celebrate in safe, healthy ways makes it easier to stay on track.
Sometimes that can mean forgoing large gatherings altogether. Call on only one or two friends and go for a walk instead of gathering around food and drink. Not only do you get a more sustainable endorphin rush from the exercise but research also shows that physical activity may actually reduce appetite, and that can curb those problematic cravings that ultimately increase stress.
Oil of oregano has antibacterial, antifungal, antiviral, and potential cancer-preventive properties. Carvacrol, an active ingredient in the oil, is a strong antioxidant. The oil can be used to clear lungs and bronchial passages by mixing with a carrier oil (such as olive oil) and rubbing it on the chest and aching muscles or by adding it to boiling water or a vaporizer to inhale the steam.
Elderberry ( Sambucus nigra ) is packed with nutrients including calcium, vitamin C, fibre, iron, and antioxidants that are known to help stimulate your immune system and fight inflammation. Elderberries have shown positive effects on the length and severity of flu and common cold symptoms. Find them at your natural health store as a syrup, in teas, gummies, lozenges, or pills.
Vitamin C has long been a go-to supplement for colds and flu. A critical analysis of 29 research trials involving 11,306 participants found that vitamin C reduced the duration of colds by 8 percent in adults and 14 percent in children. Researchers also found that the severity of colds was significantly reduced. Vitamin C comes in a number of forms, including chewables, tablets, capsules, and effervescent drink powders.
Be sure to get a glass of water as soon as you arrive, and hang onto it. It keeps one hand busy and reduces the chance of someone passing you a cocktail chock full of simple syrup and alcohol.
Still, Ifland knows that as time passes, so, too, does our resolve, and we start to consider making exceptions, having just a nibble or two.
“That’s an indication the craving chemicals are building up in your brain, under the stimulation of the social event, and then it’s time to go,” Ifland says. “It’s okay to leave at that point and just avoid the agony of the mental battle: ‘You don’t want to eat that. Yes, you do.’”
Whatever happens, go easy on yourself, Ifland advises. Changing our behaviours to break the processed food addiction cycle can take years. But the benefits? We feel those sooner than later.
“Within four days (of eliminating processed foods), energy and mental clarity come back up while cravings may stop. And then within a couple of weeks, your blood sugar and blood pressure are heading toward normal and you’re sleeping better,” Ifland says.
“There are so many foods that have been deliberately processed to make them addictive. It can take a couple of years to get off all of them. When people know it’s a long, slow process, they give themselves permission to celebrate their wins.”
From the second your alarm clock jars you into consciousness, your brain processes the sights, sounds, thoughts, and stressors you experience throughout your day. Exposure to a constant barrage of email notifications, harsh blue light from our screens, and the endless to-do list running the monologue of the mind makes up just a smidgen of what the brain has to process.
Our overly stimulated environments and fast-paced lifestyles have been linked with rising rates of stress and depression. And considering the increase of stress and anxiety throughout the COVID-19 pandemic, we could all use some serious R&R.
WORDS | Dr. Cassie Irwin, ND
A logical solution to overstimulation is to reduce stimulation, and one such way is to practise silence. Researchers now acknowledge that silence plays a significant role in healthy human physiology, well-being, and spirituality.
While escaping to the woods for a seven-day silent retreat would likely work wonders to calm the mind, it’s just not feasible (or desirable) for most of us to live in silence for the rest of our lives just to keep stress at bay.
The key is finding a way to bring the benefit of silence into the everyday hustle and bustle, and one method is the practice of intermittent silence.
“Our world has silence, except us,” says Dr. Krishna Bhatta, a medical doctor, creator of the Relaxx meditation app, and the originator of the intermittent silence practice. “We’re a go-go-go culture. I’m not saying we should slow down, but that we should bring some peace, bring silence into our lives as well.”
Intermittent silence involves pressing pause on the regular programming of your day, allowing your brain to rest. “In our brains, all those neurons are firing all the time,” explains Bhatta. “When you do this intermittent silence, all those brain cells get a rest—and they will thank you!”
While silence has been practised by many cultures for millennia, Bhatta’s approach involves four easy components that yield significant improvements in overall well-being. One minute of this practice gives you the essence of it, but Bhatta recommends 10 minutes per day to really reap the benefits.
Rest the brain centres involved in processing expression and communication.
Rest the visual pathway and the cells involved with visual processing.
Listen to the sounds around you (your surroundings don’t need to be silent!). Rest the brain centres involved in auditory processing by just letting the sounds go through.
Watch your thoughts rather than processing them. Thoughts will always be there, and sometimes they’ll grab your attention, and that’s okay. Bhatta recommends watching your thoughts like traffic passing on the road—just don’t go hopping into one of the cars!
“Inner silence increases self-awareness and is a powerful stress-relieving tool that can be used to reduce overstimulation from one’s environment.”
While you’re waiting for a little silence to reduce your stress load, you might want to try the following supplements.
Ashwagandha may help reduce cortisol, stress, and anxiety.
Rhodiola is used to help cope with stress and is helpful for managing symptoms of burnout.
L-theanine may help reduce heart rate during acute stress and improve cognitive performance.
Lavender essential oil diffused as aromatherapy has been shown to reduce anxiety, promote relaxation, and promote alpha and theta brain waves associated with relaxation and meditation, respectively.
Even the busiest and most meditation-averse of us can hop on this bandwagon, because all it involves is sitting in silence, without having to clear your mind or quit your job! Intermittent silence offers a much less intimidating introduction to meditation.
“Meditation doesn’t happen when you are being guided, when the music is in the background, or when you are chanting ‘Om,’” says Bhatta. “Meditation happens in the silence.”
In Bhatta’s experience, intermittent silence cultivates inner silence, which can help you navigate emotional storms with ease. “People who start doing it find it brings quietness and peace in their life and gives rest to the brain,” says Bhatta. “If you can find some peace, what more do you want?”
Psychology researchers suggest that inner silence increases self-awareness and is a powerful stress-relieving tool that can be used to reduce overstimulation from one’s environment. Research has also found that the practice of silence can enhance one’s sense of personal belonging and purpose and contribute to feelings of interconnectedness between oneself and the world.
• Dr. Bhatta recommends practising intermittent silence at the same place and same time, “because that brings the synergy of time and space and your body starts waiting for it.”
• Pause to breathe before moving onto your next task to bring stillness into your day.
• Step away from your computer every hour to rest your brain’s visual processing centres.
• Take the last 10 minutes of your lunch break to sit outside and silently listen to nature.
• Do your yoga practice and nature walk in silence to rest the auditory processing centres in the brain.
For many people, getting clarity about what they want feels like a journey through a muddy field in a rainstorm, blindfolded. Mostly, this is because we’re not taught how to do it.
From a young age, many of us got into the habit of doing what’s expected of us rather than following our own dreams. Getting an education, getting a marriage partner—even making resolutions—are things that we’re told we should do.
The social pressure is real. No wonder we may occasionally feel like we don’t fit in or that we’re failing miserably at things that everyone else seems to do easily. You may be surprised how much easier your path becomes when it’s one you design yourself.
This is going to take a bit of self-reflection. On a day when you’re feeling reasonably relaxed, find a time and place where you won’t be disturbed—even if that means hiding in the car or the bathroom.
Take some deep breaths to release tension and clear your mind. Ask yourself what you want and simply notice what comes to you. You might get words, or a picture in your mind, or a feeling. Write down (or type) what comes to you with as much detail as possible. Build a home gym? Fabulous. Move across the country? Write it down. Start a business? Of course. Don’t let the critical voice in your head start debating you and telling you why you can’t do it. There’s plenty of time for that later.
If you have a mental block about what you want, start by thinking about what you don’t want for the new year. The list of things we want to be rid of (debt, a soul-sucking job, etc.) tend to come to us very easily. Once you have that list together, you likely want the opposite of everything on it.
In their 2020 report describing the journey of close to 1,100 adults through their various New Year’s resolutions, a few main themes revealed themselves to the group of Swedish and American researchers.
Significantly, having a clear goal was an important piece of the puzzle. Clarity not only provides the starting point for information-gathering about how to achieve what you want, but it also shows you when you’re not doing what’s necessary for success.
Vague goals, like taking better care of your health, provide very hazy guideposts, whereas the commitment to exercising twice a week or eating five servings of vegetables a day are specific and measurable.
Researchers also saw that the most successful people had a combination of both short- and long-term goals. If goalposts were too far away, participants were more likely to procrastinate or avoid sticking to the plan, because they knew they had lots of future time to get things done.
If there were too many strict short-term deadlines, however, a resolution-maker could feel like a failure for missing a mini-goal and throw in the towel. Creating stepping-stones toward the big goal makes room for setbacks while still moving forward.
In circular fashion, having both short- and long-term goals helps to create goal clarity.
When Alice asked which way she should go, the Cheshire Cat in Lewis Carroll’s timeless tale pointed out that the choices you make “depend a good deal on where you want to get to.” Do you have a clear vision of your destination for the year ahead?
No more gossiping
Try guided meditation Pay it forward
Call a friend instead of texting Compliment someone daily
VOLUNTEER
Patronize local businesses
Bike or walk more often Eat local
Practise gratitude Create something
Talk nicely to yourself Seriously reduce social media use
Only buy stuff you need
It also seems that people who create approach-oriented goals are more successful (59 percent) than those who had avoidance-oriented goals (47 percent).
Approach-oriented goals energize emotions and behaviour toward something you want (achieving good grades so that you can enjoy feeling competent).
Avoidance-oriented goals, on the other hand, are those in which you move away from something you don’t want or you perceive as a punishment, threat, or risk to health (you make the decision to reduce your sugar intake, so you don’t have a heart attack).
People who write down their goals are 42 percent more likely to be successful.
Finally, researchers found that people who had support were more successful in achieving their goals than those without support.
It’s not surprising: even those people you think are really goal-focused face a variety of obstacles, temptations, a critical inner voice, and other drains on their psychological resources along the journey. Everyone benefits from having reliable positive reinforcement from others.
And, while it seems like those close to you should support you on your path, sometimes their fears about how your success will impact them might get in the way of full encouragement.
Rather than focusing blame on those who don’t give you what you need (and shifting energy from your goal), find a person or group who can be your cheer squad. Often, these folks can be outside your inner circle.
Having a well-functioning intimate relationship is good for our health. However, the COVID-19 pandemic put a huge strain on many couples.
According to Dr. Lisa Destun, a clinical psychologist at Old North Psychology in London, Ontario, couples lost the ability to do things they had historically taken for granted. Detsun gives the examples of going out to dinner or travelling, which create vital opportunities for relaxing and reconnecting with our partner.
Add a shared home office, financial woes, and home-schooling into the mix, and it was a recipe for boredom, irritability, and conflict in relationships. In serious cases, tensions can lead to separation; which explains why legal experts across Canada and the US predicted that divorce rates would surpass national averages in the aftermath of the pandemic.
WORDS | Amy Green, PhDAdded worries, whether from work stress or even the holidays, can make us shut down or lash out at our partners, which—unsurprisingly—has a negative impact on our relationships. Couples need to check in with their relationships and themselves—before they reach their tipping point.
Just like you take your car in for regular maintenance, it’s important to periodically explore your relationship’s health. Destun recommends checking in about different areas—such as affection, sex, communication, household responsibilities, time spent together, and finances.
Although we tend to focus on how our partner could improve, Destun encourages her clients to ask themselves how they can be better. “This can be very empowering,” she says, “when so much seems to be out of our control.”
According to Destun, “Pre-COVID, most people had more time and space to themselves, whether it was a solo commute, time at the gym, or some incidental socializing at the office.” She adds, “We likely underestimate the important function that time alone out of the house serves in terms of our self-regulation.” So, as we emerge from our pandemic ways, creating time and opportunities to recharge, independently, is critical.
Pay attention to the “big three”:
Pay attention to the “big three”:
1. a healthy diet
1. a healthy diet
2. daily exercise
2. daily exercise
3. enough sleep (at least seven to nine hours a night)
Each has a major impact on our mood and ability to stay calm, making us a lot easier to live with!
3. enough sleep (at least seven to nine hours a night) Each has a major impact on our mood and ability to stay calm, making us a lot easier to live with!
Luckily, detoxing a relationship’s bad habits doesn’t require expensive dinners or fancy holidays. In fact, researchers at Penn State University found that small actions—such as holding hands and regular acts of kindness—topped the list for how people feel loved. Here are some simple ways to give your relationship a reboot.
Many couples get so caught up in the daily grind that they forget to communicate about more than grocery lists or weekly schedules. Destun recommends having a daily screen-free, kid-free check-in to create stability and connection, whether it’s an early morning coffee or nightly stroll.
Set a timer for at least 15 minutes at the same time each day, and ensure the time is used to laugh, vent about work, or check in—not to discuss relationship concerns. Importantly, listen without interrupting and take turns asking meaningful questions.
Set a timer for at least 15 minutes at the same time each day, and ensure the time is used to laugh, vent about work, or check in—not to discuss relationship concerns. Importantly, listen without in-terrupting and take turns asking meaningful questions.
A growing body of research shows that affectionate touch among couples provides a cascade of benefits, including increasing the “love hormone” oxytocin and decreasing the “stress hormone” cortisol. But the implications of affection aren’t just physical: couples who touch regularly also experience emotional perks, such as feeling more secure and positive about their relationship.
Relationship expert Dr. John Gottman has been known to recommend the daily “six-second kiss.” In contrast to a quick peck on the cheek, this slower smooch allows us to be present with our part-ners in a more loving, deliberate way.
Relationship expert Dr. John Gottman has been known to recommend the daily “six-second kiss.” In contrast to a quick peck on the cheek, this slower smooch allows us to be present with our partners in a more loving, deliberate way.
Novel experiences activate the brain’s reward system, flooding it with dopamine—one of the feel-good neurotransmitters that’s also activated in early romantic love. So, when couples learn a different language or try out a new sport together, they’re reminded of those honeymoon days—and their relationship reaps the benefits.
Whether you’re trying out a new hiking trail or tackling gardening for the first time, being in nature is profoundly linked to physical and emotional well-being.
According to Destun, it may be time to consider couple therapy if your arguments are unproductive: for example, if you seldom reach resolution or escalate to the point where the argument itself becomes the issue. She adds that, if you’re not arguing but have become disengaged from each other, “therapy can provide a space to prioritize and work toward a closer connection.”
Reaching out before your relationship hits its breaking point makes it easier to nip larger issues in the bud. Talk to your partner about what factors are important to them in a therapist and prioritize finding a therapist that both partners click with. If one partner wants to attend therapy more than the other, keep in mind that a good therapist should be trained to draw out the less-than-enthusiastic party.
In many cases, the more satisfied couples are with their sex life, the more satisfied they are with their relationship. Couples looking for a little help getting in the mood can try these strategies.
In her book Better Sex Through Mindfulness: How Women Can Cultivate Desire (Greystone Books, 2018), clinical psychologist and sex researcher Lori Brotto explains how a mindfulness practice can significantly improve sexual desire, arousal, and satisfaction.
A 2015 review study found emerging data that maca, tribulus, ginkgo, and ginseng may improve sexual desire, satisfaction, and function. Some research also shows that fenugreek seed can boost libido in women and men.
It’s a myth that happy couples don’t fight. In fact, relationship researchers say that arguing productively is a good thing, promoting closeness and connection. Here are some tips to stay constructive when things get heated.
Staying empathic during a conflict is incredibly difficult, but it’s the golden rule of couple communication. Instead of minimizing your partner’s concerns (“It could be worse!”) or getting defensive (“Why are you blaming me?”), try to listen without judgment, joining your partner in their feelings (“I can hear how hurt you are.”).
It can feel uncomfortable to communicate your feelings, but doing so in an honest and vulnerable way promotes connection. Use “I” statements (“I feel so hurt when …”) rather than partner attacks (“You’re never attentive to me!”).
Use a soft, gentle voice without any eye-rolling, heavy sighs, or arm crossing.
If things start to spiral, take at least 20 minutes to let your body calm down. To give yourself renewed perspective, try to breathe and channel your energy into something unrelated—such as vacuuming or going for a walk—instead of ruminating about the conflict.
Be on the same team and communicate from a place of commitment to growth. And try to respond positively to attempts your partner makes for connection, such as making an inside joke or reaching for your hand.
Reduce and repurpose your waytofestiveelegance
There’s no need to give up your green-living goals or spend a fortune to create a whimsical and festive tablescape for the holidays. To dazzle guests and create a beautiful and sustainable holiday table, get inspired by these DIYs that make use of items you likely already have.
WORDS | Leah Payne
helps you fall asleep faster and stay asleep longer
The star of any tablescape is its centrepiece. Start with a base, such as a tray, for an elegant look or a wooden crate for a rustic, natural look. Fill it with your choice of decorations, such as vases or jars filled with pinecones or ornaments; holly, DIY dried oranges, or cranberries; cedar boughs and/or other greenery; candles; and even mini living evergreen trees. Alternatively, use greenery to create a garland table runner along the length of the table.
Cracker snaps can be purchased from craft stores, but all other materials can be upcycled, such as toilet paper rolls (for support), craft paper (for covering the rolls), and ribbons or twine (for ties). Consider homemade or bulk goodies for the surprises inside.
Save wine corks through the year and use them to create mini Christmas trees. Glue them together and consider adding twine, ribbon, greenery, or pinecones for decoration.
Homemade placemats can be made from a wide variety of materials, such as linen fabric, wooden plaques, greenery, burlap, cork, or even sturdy paper decorated with stamps. Consider involving the kids! Then complete the look by adding plates with a cloth napkin in the centre topped with a pinecone, cinnamon stick and dried orange, or piece of holly.
Use chicken wire to sculpt a base for your chandelier, and stuff it with natural greenery such as cedar boughs and/or holly from your backyard. No yard? Greenery can often be purchased from a florist (or ask a friend who has a backyard!). Use S-hooks and a chain or rope to hang the chandelier.
It’s not just for the door! Wreaths can be hung indoors in windows or used on a table with a candle in the centre (make sure it’s not too close to the greenery). You can also put a Mason jar with pinecones or ornaments in the middle. Bases can be purchased from craft stores and reused for many years. Similar to the chandelier, collect and attach greenery artfully to the base.
Celebrate the season like never before with these impressive, healthy (and plant-based!) recipes
It’s time for a holiday feast! While you’re busy being grateful for more time with family or enjoying some mulled wine with friends, why not also highlight the joys that elegant meat-free meals can bring?
If you’re thinking the holidays just wouldn’t be the same without your family’s traditional turkey, roast, or ham, these wow-worthy plant-based recipes won’t disappoint. From a crunchy-on-the-outside, soft-on-the-inside, gluten-free vegan stuffing to an airy pear mousse that reaches skyward with aquafaba instead of egg whites, this plant-based holiday menu looks beyond processed meat replacements. A Mediterranean touch peeks in with an antipasti platter of roasted vegetables. And the pièce de résistance? Tantalizing balsamic-glazed oyster mushrooms on a bed of rich-tasting (but surprisingly light!) caramelized parsnip purée.
Use your good, fruity, cold-pressed extra-virgin olive oil to accompany this appetizer platter, since the quality and flavour will shine through. You can use a more neutral and affordable olive oil for roasting the vegetables if you prefer.
As for the balsamic vinegar, use either an aged one that’s thick and sweet, or reduce a young balsamic in a small saucepan until thick, optionally adding a pinch of sugar to sweeten it (see the oyster mushrooms with caramelized parsnips recipe for helpful directions). A store-bought balsamic glaze that has already been thickened works as well, but check the ingredients for unwanted preservatives and sweeteners.
Don’t be fooled by the simplicity of this roasted vegetable appetizer platter. High quality ingredients, a variety of textures and colours, fresh herbs, and a flash of lemon make it shine.
1 zucchini, in 1/2 in (1.25 mL) slices
1 red or orange pepper, cored and chopped
1 small Italian eggplant, cubed
1 fennel bulb, trimmed and sliced
2 garlic cloves, peeled
3 Tbsp (45 mL) extra-virgin olive oil, divided
3/4 tsp (4 mL) salt
1 Tbsp (15 mL) fresh lemon juice
6 Tbsp (90 mL) aged balsamic vinegar, or reduced balsamic vinegar or balsamic glaze
1/4 cup (60 mL) packed fresh basil leaves
STEPS
1. Preheat oven to 400 F (200 C).
2. Chop zucchini, pepper, eggplant, and fennel into similarly sized pieces. In large bowl or baking sheet, toss vegetables and garlic cloves with 1 Tbsp (15 mL) oil, salt, and lemon juice. Spread in single layer on 2 baking sheets and roast in preheated oven for 15 minutes.
3. Turn vegetables to brown the opposite side, then rotate trays from top to bottom in oven and roast for 10 minutes more, or until eggplant and fennel are tender.
4. Meanwhile, prepare a small dish of 2 Tbsp (30 mL) extra-virgin olive oil and another of aged balsamic vinegar. Stack basil leaves, roll into a cigar shape, and slice into thin strands.
5. Once vegetables are roasted, in large bowl or directly on baking sheets, immediately toss with sliced basil. Transfer to serving platter and serve with bowls of olive oil and balsamic for dipping or spooning onto vegetables.
EACH OF 6 SERVINGS CONTAINS: 115 calories; 2 g protein; 5 g total fat (1 g sat. fat); 17 g total carbohydrates (8 g sugars, 5 g fibre); 316 mg sodium
Heat oil in a soup pot, and sauté garlic for one minute. Add lentils, tomatoes, oregano, red pepper, celery, carrots, and potatoes. Cover, and bring to a boil. Add sea salt to taste, cover, and reduce the flame to medium-low. Simmer for 15 minutes.
Variation: For a heartier soup, add 1/4 cup Eden Kamut Elbows the last 7 to 10 minutes
• 1 Tbsp Eden Extra Virgin Olive Oil
• 1 clove garlic, minced
• 1 - 15 oz. can Eden Lentils with Onion & Bay Leaf, do not drain
• 8 ounces Eden Crushed Tomatoes
• 1 cup fresh organic tomatoes, diced
• 1/4 cup celery, diced
• 1/4 cup carrots, diced
• 1/4 cup organic potatoes, diced
• 1/2 tsp dried oregano
• 1/8 tsp hot crushed red pepper flakes
• 1/2 tsp Eden Sea Salt
This dish is a plant-based showstopper, with tender mushrooms in a sweet-and-sour glaze soaking into ultrathick roasted parsnip purée. The parsnip is extra savoury and sweet thanks to a quick dunk in a pot with baking soda, whose alkaline nature makes for a stronger Maillard reaction, a.k.a. more caramelization when the parsnips are roasted.
INGREDIENTS CARAMELIZED PARSNIP PURÉE
8 cups (2 L) water
1/2 tsp (2 mL) baking soda
2 lbs (900 g) parsnips, peeled and chopped into 1 in (2.5 cm) pieces
2 garlic cloves, peeled
1 Tbsp (15 mL) extra-virgin olive oil
1/4 tsp (1 mL) cane sugar
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) black pepper
OYSTER MUSHROOMS
3/4 cup (180 mL) balsamic vinegar, or 6 Tbsp (90 mL) aged balsamic or balsamic glaze
1 tsp (5 mL) extra-virgin olive oil
14 oz (400 g) oyster mushrooms, cleaned and, if necessary, trimmed so they grill flat
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
1/4 cup (60 mL) finely chopped green onion
2 thyme sprigs, stripped from stem, or 1/2 tsp (2 mL) dried
2 Tbsp (30 mL) toasted pistachios, roughly chopped
1/2 cup (125 mL) finely chopped chives, parsley, or green onion, to garnish
1. For parsnip purée, preheat oven to 400 F (200 C).
2. In medium saucepan, bring water, baking soda, and parsnips to boil. Reduce heat and simmer, covered, for 5 minutes. Drain parsnips, but don’t rinse. Set aside until cool enough to handle, about 3 minutes.
3. In large bowl, combine parsnips with remaining ingredients for purée. Spread on baking sheet and roast for 10 minutes. Turn and roast for 10 minutes more, or until tender and caramelized.
Transfer to large bowl and mash with potato masher or immersion blender, or transfer to food processor and blend until smooth. Taste and adjust seasonings.
4. For oyster mushrooms, in medium saucepan, boil balsamic vinegar until reduced by half, about 10 minutes. If using aged balsamic vinegar or glaze, skip this step.
5. In large skillet, heat oil over medium-high. When hot, add mushrooms, salt, and pepper and cook for 1 minute. Flip mushrooms and add balsamic reduction, 1/4 cup (60 mL) green onions, and thyme and stir to coat mushrooms. Lower heat to medium-low; cover and cook for 5 minutes, or until mushrooms are tender, adding 1 Tbsp (15 mL) water to prevent sticking, if necessary. Taste and adjust seasoning.
6. To serve, spread parsnip purée on bottom of large platter. Place mushrooms on top. Top with toasted pistachios and garnish with chopped chives, parsley, or green onion.
EACH SERVING CONTAINS: 317 calories; 8 g protein; 8 g total fat (1 g sat. fat); 57 g total carbohydrates (17 g sugars, 12 g fibre); 663 mg sodium
In this plant-based stuffing, fresh herbs and dried fruit replace the depth of flavour usually infused by chicken juices, so use fresh thyme and rosemary if possible to maximize the flavour return. By baking the stuffing in a shallow dish, the bottom stays wonderfully soft and moist while the top becomes addictively crunchy, as opposed to an in-bird stuffing that ends up monotonously mushy.
INGREDIENTS
3 fresh thyme sprigs, or 1/2 tsp (2 mL) dried
1 fresh rosemary sprig, or 1/2 tsp (2 mL) dried
1 loaf gluten-free bread, cubed, about 6 to 8 cups (1.5 to 2 L) cubes
1 cup (250 mL) chopped green onions
3 Tbsp (45 mL) chopped dried cranberries
2 cups (500 mL) low-sodium vegetable broth
1. Preheat oven to 350 F (180 C).
2. De-stem thyme and rosemary sprigs and coarsely chop. In large bowl, combine herbs with bread cubes, green onions, and dried cranberries. Add 1 1/2 cups (350 mL) broth and toss to coat. Bread should be moistened and slightly softened. Add remaining broth if needed (some gluten-free breads are denser than others).
3. Taste and add salt if desired. Grease or line 8 x 11 in (22 x 28 cm) baking or casserole dish with parchment paper. Transfer stuffing to dish and bake for 50 to 55 minutes.
EACH SERVING CONTAINS: 205 calories; 3 g protein; 2 g total fat (0 g sat. fat); 44 g total carbohydrates (8 g sugars, 6 g fibre); 257 mg sodium
For a more exotic flavour, skip garlic and add small pieces of dark chocolate. To keep sodium levels down, be careful not to add too much salt. If your bread already contains a decent amount of sodium, you might not need to add extra, but taste the stuffing before baking to make sure it won’t be bland. And err on the side of under-seasoned if you plan to have it with a salty gravy or sauce.
Wait, isn’t mousse all about egg whites? Turns out, aquafaba—the viscous liquid left over after cooking chickpeas—fluffs up pretty well, too. And no, it doesn’t make the mousse taste like chickpeas. Plus, you don’t need to worry about using unpasteurized eggs, and it’s veganfriendly. To reduce the sugar content, skip the praline and simply toast the pecans.
PECAN PRALINE
1/3 cup (80 mL) pecan halves
1/4 cup (60 mL) cane sugar
2 Tbsp (30 mL) water
PEAR MOUSSE
3 pears, peeled, cored, and cut into 2 in (5 cm) chunks
1/3 cup (80 mL) water
1/2 tsp (2 mL) cinnamon
3 Tbsp (45 mL) cane sugar, divided
1 cup (250 mL) aquafaba from 14 oz (398 mL) can of chickpeas, or homemade
1/8 tsp (0.5 mL) cream of tartar
Half of 14 oz (398 mL) can coconut milk, chilled for at least 2 hours in fridge
1. For pecan praline, preheat oven to 350 F (160 C).
2. Spread pecan halves on parchment-lined baking sheet and bake for 7 minutes, until toasted and aromatic.
3. In small saucepan, stir together sugar and water. Cover and bring just to a simmer over medium heat. Simmer, still covered, for 1 minute. Uncover and wipe down sides with damp pastry brush. Keep cooking, without stirring, until pale amber in colour, about 1 minute. With wooden spoon, stir in pecan pieces to coat. When caramel is medium amber (about 30 seconds), remove from heat and immediately spread onto parchmentlined baking sheet. Let praline cool, then break or chop into bite-sized pieces.
4. For pear mousse, preheat oven to 375 F (180 C).
5. In small baking dish, toss pears with water, cinnamon, and 1 Tbsp (15 mL) cane sugar. Roast for 15 minutes. Turn pears to recoat in cinnamon, then roast for 15 to 25 minutes more, until soft enough to mash. Blend pears and any remaining liquid with hand mixer or blender and press through sieve to a smooth purée. Transfer to medium bowl.
6. In large bowl, beat aquafaba, remaining 2 Tbsp (30 mL) sugar, and cream of tartar until stiff peaks form, up to 10 minutes. Fold half the foam into bowl of pear purée.
7. Scoop hardened cream off top of can of coconut milk (reserve liquid below for another use). Using same beaters, in large bowl, beat chilled coconut cream to soft peaks, about 5 minutes. Fold leftover whipped aquafaba into cream to lighten.
8. Divide pear mousse among serving dishes or parfait glasses to fill halfway. Add whipped coconut cream mixture on top, followed by pieces of pecan praline.
EACH SERVING CONTAINS: 210 calories; 3 g protein; 12 g total fat (6 g sat. fat); 28 g total carbohydrates (23 g sugars, 3 g fibre); 10 mg sodium
Depending on your chickpeas, aquafaba can whip to stiff peaks or quit at soft peaks with liquid below. If it doesn’t fully whip, scoop off the fluffiest foam on top and leave any liquid for a more coconut-forward mousse.
Don’t worry if your whipped coconut cream coagulates and bubbles when you add the aquafaba—it will just be heavier and more textured, so make sure you use it as the base layer so as not to weigh down the ethereal pear mixture on top. To keep it light and airy, skip the coconut milk entirely and fold all the aquafaba into the pear purée.
SMALL EATS WITH LARGE APPEAL
Preparing food for a festive gathering can make for a lot of work for the host. That’s where a potluck brings welcome respite—from the chaos of planning and prepping. Inviting guests to bring their own contributions to the festive fare will help you turn that chaos into calm.
RECIPES & FOOD STYLING | Irene McGuinness
PHOTOS | Scott Yavis
Our delicious rice side dish will complement any main course. Standard holiday fare typically includes fluffy mashed potatoes, but our rice medley is a perfect update.
Bonus: it’s vegan!
2 Tbsp (30 mL) maple syrup
1/8 tsp (0.5 mL) crushed red pepper flakes
1/2 tsp (2 mL) turmeric
1/4 tsp (1 mL) kosher salt
1/8 tsp (0.5 mL) freshly ground black pepper
1/2 cup (125 mL) brown skinned, raw whole almonds
1 1/2 cups (350 mL) short grain brown rice
1 Tbsp (15 mL) extra-virgin olive oil, plus extra
1 small sweet onion, thinly sliced
2 cups (500 mL) baby spinach leaves, washed and spun dry
1/2 cup (125 mL) chopped flat-leaf parsley
1/4 cup (60 mL) chopped fresh mint
1/4 cup (60 mL) chopped fresh dill
1 Tbsp (15 mL) fresh lemon juice
1/4 cup (60 mL) pomegranate seeds or goji berries
1. Heat oven to 350 F (180 C). Line baking sheet with parchment paper.
2. In small bowl, combine maple syrup, red pepper flakes, turmeric, salt, and black pepper. Stir to blend. Add almonds and stir to coat. Spread out on prepared baking sheet and roast in preheated oven for 10 to 15 minutes, or until toasted and crunchy. Remove. Cool on baking sheet. Then coarsely chop. Set aside.
3. In large saucepan, bring 14 cups (3.5 L) water to a boil. In fine-mesh strainer, rinse rice thoroughly under cold running water. Add rinsed rice and boil, uncovered, for 30 minutes or until grains are tender. Drain, strain, and return to saucepan. Cover with lid and set aside to let it steam for 10 minutes.
4. In large wok or heavy saucepan, heat 1 Tbsp (15 mL) oil. Add sliced onion and sauté over medium-high heat until softened. Add a splash of water if onion begins to stick. Add cooked rice and stir-fry over medium-high heat until some of the grains begin to get crispy. Fold in spinach and cook just until it begins to wilt, about 2 more minutes.
5. Remove from heat and fold in fresh herbs. Sprinkle with lemon juice, candied chopped almonds, and pomegranate seeds or goji berries. Taste and add more seasonings if you wish. Drizzle with a little extra olive oil before serving. Serve warm.
EACH SERVING CONTAINS: 206 calories; 5 g protein; 6 g total fat (1 g sat. fat); 35 g total carbohydrates (4 g sugars, 3 g fibre); 89 mg sodium
• Cook rice. Sauté onion and add cooked rice. Cool and refrigerate in covered container.
• Chop spinach and store in refrigerator in sealed bag.
• Chop herbs and store in refrigerator.
• Prepare almonds, chop, and cool. Store in tightly covered container.
Shortly before serving, heat a little oil in large wok and stir-fry rice mixture until piping hot, then fold in spinach until wilted. Fold in fresh herbs, lemon juice, and candied almonds and scatter pomegranate seeds overtop.
Many of us are familiar with age-old sweet and sour meatballs—regular fare on the buffet line or served from a slow cooker or fondue pot with long-handled forks. Roasted meatballs anyone? This version is definitely upscale and will have everyone hovering with forks in hand.
RED ONION MARMALADE
2 lbs (1 kg) red onions
4 garlic cloves, peeled
1/4 cup (60 mL) unsalted butter
1/4 cup (60 mL) extra-virgin olive oil
1/4 cup (60 mL) raw cane sugar
1 Tbsp (15 mL) minced fresh thyme
Pinch of crushed red pepper flakes
1/2 cup (125 mL) red wine such as Syrah or Cabernet
1/4 cup (60 mL) sherry vinegar or red wine vinegar
2 Tbsp (30 mL) Port wine
MEATBALLS
1 Tbsp (15 mL) extra-virgin olive oil
3 Tbsp (45 mL) finely minced shallots
3 garlic cloves, finely minced
1/4 cup (60 mL) panko or regular fine, dry breadcrumbs
1/4 cup (60 mL) whole milk or dairy-free milk
1 slice bread, crusts removed and torn into small pieces
1 organic egg, whisked
1 tsp (5 mL) minced fresh rosemary
1/2 tsp (2 mL) kosher salt
A couple gratings of freshly ground black pepper
1 lb (450 g) organic grass-fed lean beef
2 Tbsp (30 mL) minced fresh chives
Red Onion Marmalade is a delicious accompaniment to many different dishes. For the vegetarian, warm it up and serve over Camembert or goat cheese. And for a vegan touch, cube and brown tempeh or tofu and spoon warmed onion marmalade overtop.
1. To make marmalade, peel onions, halve, and thinly slice. Thinly slice 4 garlic cloves. In large, heavy saucepan, heat butter and oil over high heat. Add onions and garlic and stir to evenly coat. Sprinkle with sugar, fresh thyme, and red pepper flakes, and stir to dissolve sugar. Bring to a boil and then reduce heat to medium. Cook, uncovered, for 45 minutes, stirring occasionally. Onions are ready when juices have evaporated and they begin to caramelize. Add wine, sherry vinegar or red wine vinegar, and Port and stir in. Continue to cook, uncovered, over medium heat for 25 minutes, or until liquid has reduced by two-thirds and onions are a deep mahogany colour. Remove and cool. Add a pinch of salt, to taste, if you wish. Cover and refrigerate until ready to serve. Marmalade can be stored in the refrigerator for up to a week. Simply reheat before serving.
2. To make meatballs, preheat oven to 400 F (200 C). Line baking sheet with parchment paper.
3. In small saucepan, heat 1 Tbsp (15 mL) oil. Add minced shallots and garlic and sauté briefly until soft. Transfer to large mixing bowl along with remaining ingredients, except ground beef and chives. Stir together to blend. Add ground beef and, using your hands, work in seasoning mixture until evenly blended. Shape into 1 Tbsp (15 mL)-sized balls. You should have about 22 meatballs.
4. On parchment-lined baking sheet, place meatballs in single layer, making sure they don’t touch one another to allow for even browning during baking. Bake, uncovered, for 20 to 25 minutes, or until centres of meatballs read 160 F (320 C) when tested with a meat thermometer.
5. Place meatballs on serving platter and spoon marmalade overtop. Sprinkle with chives and serve with bamboo skewers.
EACH SERVING CONTAINS: 282 calories; 16 g protein; 15 g total fat (5 g sat. fat); 18 g total carbohydrates (10 g sugars, 2 g fibre); 219 mg sodium
Many caponata recipes include something sweet, such as plumped raisins. Some even have anchovies or tuna. We’ve kept our recipe on the simple and savoury side to give it a myriad of serving possibilities. We suggest serving it on crostini or on top of creamy hummus. It’s also delicious served in a lettuce leaf or tucked into mini pitas.
1/2 globe eggplant, unpeeled, about 3/4 lb (375 g)
Dash of salt
2 Tbsp (30 mL) extra-virgin olive oil
1 small yellow onion, peeled and finely diced
1 celery stalk, finely diced
2 large garlic cloves, finely minced
1/2 yellow bell pepper, seeded and finely diced
1 Tbsp (15 mL) red wine vinegar
1/4 cup (60 mL) chopped, pitted kalamata olives
1 tsp (5 mL) raw cane sugar
1/2 tsp (2 mL) crushed red pepper flakes
1 ripe tomato, seeded and very finely diced
2 Tbsp (30 mL) rinsed and drained capers
Freshly ground black pepper
1/4 cup (60 mL) each of finely chopped fresh basil and parsley Crostini (optional)
4 oz (125 g) plain goat cheese, crumbled, or blue cheese (optional)
1/2 cup (125 mL) pine nuts or finely chopped walnuts, toasted (optional)
Silky smooth plain hummus (optional)
1. Finely dice unpeeled eggplant in 1/4 in (0.6 cm) cubes. To release some of the bitter juices, toss with a little salt and place in sieve. Top with plate just small enough to fit snugly inside sieve. Place a weight on top, such as a 28 oz (796 mL) can of tomatoes. Set in sink to drain for 30 minutes. Remove plate. Rinse eggplant with cold running water and transfer to cloth-lined baking sheet. Blot dry with clean kitchen cloth or paper towel.
2. In large, heavy saucepan, heat oil. Add eggplant, onion, celery, and garlic. Sauté until mixture is soft and pale golden, about 15 minutes. Add diced bell pepper, vinegar, chopped olives, sugar, red pepper flakes, diced tomato, and capers. Cover and simmer for a couple of minutes to blend flavours. Add ground black pepper, to taste. Fold in basil and parsley. (Caponata can be made to this point, covered, and refrigerated for a day or two.)
3. To serve, spoon caponata onto crostini and top with a little crumbled cheese and toasted nuts. Alternatively, on shallow platter, smear with silky smooth plain hummus and tumble caponata overtop. Garnish with a little crumbled cheese and toasted nuts. Caponata is best served at room temperature.
EACH 1/4 CUP (60 ML) SERVING CAPONATA CONTAINS: 38 calories; 1 g protein; 3 g total fat (0 g sat. fat); 4 g total carbohydrates (2 g sugars, 1 g fibre); 70 mg sodium
Caponata is a perfect dish for a festive potluck. It can be made ahead by a day or two and is best served at room temperature. It’s a simple starter dish without being too filling. Flavours get richer when refrigerated for a day or two.
“We’ve kept our caponata on the simple and savoury side to give it a myriad of serving possibilities.”
This delicious appetizer is a terrific hors d’oeuvre for the holiday season. For extra freshness, carry the crab filling and Belgian endive leaves in separate containers, and simply spoon filling into spears when you arrive.
6 large Belgian endives, firm fat heads
1/2 fennel bulb, trimmed
1/2 lb (225 g) fresh crabmeat
1 shallot, finely minced
3 Tbsp (45 mL) finely chopped fresh chives, divided
2 Tbsp (30 mL) mayonnaise
1 Tbsp (15 mL) plain thick yogurt
1 tsp (5 mL) finely grated pink grapefruit zest
1 tsp (5 mL) finely grated lime zest
2 Tbsp (30 mL) pink grapefruit juice
1 Tbsp (15 mL) lime juice, plus extra
1/4 tsp (1 mL) sea salt
1/4 tsp (1 mL) freshly ground white pepper
1/2 cup (125 mL) pink grapefruit segments, skinned, cut into 1/2 in (1.25 cm) pieces
We raised the bar this year with some delicious additions to the holiday buffet. However, one small bug can spoil an otherwise beautiful celebration. The following are some useful food safety tips to keep in mind when transporting and handling food.
• Transport food in tightly sealed containers.
• Use hand sanitizer before serving.
• Keep hot foods hot (140 F/60 C) and cold foods cold (40 F/5 C).
• Always use serving utensils, one for every dish.
• Make sure utensil handles don’t fall into food.
• Never top up a buffet dish that has been standing for a while with fresh food.
• Supervise children at the buffet.
• Never leave food out for longer than two hours.
• When in doubt, toss it out.
1. Trim root ends from bottoms of endive and separate into leaves. Keep 24 to 30 of largest leaves and immerse in ice-water bath. Chill for at least 15 minutes, then drain, pat dry, and refrigerate in tightly sealed container. Reserve extra smaller endive leaves for another recipe.
2. Finely dice fennel bulb and place in bowl with cold water and a splash of lime juice until ready to use.
3. In large mixing bowl, add crabmeat, shallot, 1 1/2 Tbsp (22 mL) chives, mayonnaise, yogurt, grapefruit and lime juices and zest, salt, and pepper.
4. Drain diced fennel and pat dry. Gently fold into crab mixture along with grapefruit pieces.
5. When ready to serve, place endive leaves in single layer on serving platter. Spoon crab mixture into leaves and sprinkle with remaining chives. Serve immediately.
EACH SERVING CONTAINS: 43 calories; 4 g protein; 1 g total fat (0 g sat. fat); 6 g total carbohydrates (1 g sugars, 4 g fibre); 103 mg sodium
If crab is scarce, feel free to substitute with shrimp, smoked salmon, or tuna.
Looking for a vegan twist? Replace mayo and yogurt with equal amounts of vegan mayo, and sub out seafood with chopped jackfruit, hearts of palm, or canned artichokes.
Cheer-worthy festive desserts that are sure to please
PHOTOS | Scott Yavis FOOD STYLING | Irene McGuinness
As this festive time of year starts to snuggle in close, many often choose to celebrate by indulging in a sweet treat or two. Whether nostalgic, dainty, or decadent, holiday desserts tend to do our bodies no favours, since they’re often full of excess fat, refined sugar, and empty calories.
What draws us to indulge in sugary treats in the first place? Turns out, when we eat something sugary, our brains release a surge of dopamine, a chemical responsible for the feeling of pleasure and reward. This motivates us to repeat the action, reinforcing the reward and causing sugar cravings. To get a sweet fix without getting trapped in a powerful reward cycle, check out these recipes that contain a good amount of protein and/or fibre to slow digestion and help you feel full for longer.
Discover our selection of unique and decadent recipes that are sure to bring a festive flourish to the end of any celebratory meal. Not only that, they’ll do so while also helping us keep our health and overall well-being in check. Cheers!
Cookies are a holiday staple, and these are sure to become a fast favourite. Experiment with your favourite nut or seed butter here to make it your own new family tradition.
1/2 cup (125 mL) nut or seed butter of choice
1 cup (250 mL) oat flour
1/2 cup (125 mL) unsweetened cocoa
1/3 cup (80 mL) coconut sugar, or sugar substitute of your choice
3/4 tsp (4 mL) baking soda
1/4 tsp (1 mL) baking powder
1/4 tsp (1 mL) kosher salt
6 Tbsp (90 mL) coconut oil, melted
2 Tbsp (30 mL) oat milk
1 1/2 tsp (7 mL) vanilla extract
1 1/2 oz (43 g) unsweetened chocolate
2 tsp (10 mL) monk fruit powder or stevia
1. In small bowl, place nut or seed butter and freeze until stiff but still pliable, about a half-hour. Quickly form into 10 balls about 1 tsp (5 mL) each, place on parchment-lined plate, and return to freezer until ready to use.
2. Preheat oven to 325 F (170 C). Line 2 baking trays with parchment paper and set aside.
3. In large bowl, whisk together oat flour, cocoa, coconut sugar, baking soda, baking powder, and salt until thoroughly combined.
4. In another small bowl, whisk together coconut oil, oat milk, and vanilla extract. Add wet mixture to dry mixture and stir together with wooden spoon or rubber spatula until well combined. Form cookie dough into 10 balls each roughly 1 1/2 Tbsp (22 mL) in size.
5. Working with one ball of cookie dough at a time, make a wide well that extends about three-quarters of the way through the ball of cookie dough. Add one ball of frozen nut or seed butter filling into well and gently form cookie dough around filling ball, fully enclosing with dough. Place filled cookie on prepared baking tray and continue process with remaining cookie dough and filling. Bake cookies, one tray at a time, until softly set, about 10 to 12 minutes. Let cookies cool and firm up on baking tray for 10 minutes before transferring to wire rack to cool completely to room temperature.
6. Once cookies have cooled, gently melt chocolate in heat-safe bowl over saucepan of gently simmering water. Once completely melted, remove bowl from saucepan and stir in monk fruit powder or stevia. Drizzle over cookies and let set in refrigerator for 30 minutes. Cookies will keep in airtight container for up to a week.
EACH COOKIE CONTAINS: 219 calories; 3 g protein; 17 g total fat (12 g sat. fat); 18 g total carbohydrates (7 g sugars, 4 g fibre); 159 mg sodium
Make quick work of shaping cookies by using a cookie scoop. They come in a variety of sizes and help ensure picture-perfect cookies every time.
This spice cake is the perfect accompaniment to any holiday gathering. It’s not only deliciously perfumed with orange and a heady mixture of spices, reminiscent of gingerbread, but also perfect for those who have food sensitivities, as it’s gluten free and vegan. You can use your favorite brand of dairy-free yogurt for the frosting, but keep in mind that, for this recipe, the thicker the better. For added thickness, you can strain your yogurt through some cheesecloth set in a colander placed over a deep bowl. Depending on how loose your yogurt is, it may take up to overnight to drain.
2 Tbsp (30 mL) ground flaxseed
2 1/2 cups (625 mL) almond flour
1/4 cup (60 mL) date sugar or coconut sugar
1/2 cup (125 mL) tapioca flour
1/2 cup (125 mL) coconut flour
2 tsp (10 mL) baking soda
1/4 tsp (1 mL) kosher salt
1/4 tsp (1 mL) freshly ground black pepper
1 tsp (5 mL) ground cinnamon, plus extra for garnish
1/2 tsp (2 mL) ground ginger
1/4 tsp (1 mL) ground nutmeg
1 Tbsp (15 mL) finely grated orange zest
1 cup (250 mL) orange juice, at room temperature
1/4 cup (60 mL) coconut oil, melted
2 Tbsp (30 mL) maple syrup
1 Tbsp + 1/2 tsp (15 mL + 2 mL) vanilla extract, divided
1 1/2 cups (350 mL) strained plain coconut yogurt
2 to 3 drops orange blossom water
1 orange, thinly sliced, for garnish (optional)
1/4 cup (60 mL) toasted sliced almonds, for garnish (optional)
1. Preheat oven to 350 F (180 C). Lightly grease 9 in (23 cm) round cake tin with coconut oil and add a round of parchment paper to bottom of pan. Set aside.
2. In small bowl, whisk together ground flaxseed and 1/3 cup (80 mL) water. Set aside for at least 5 minutes.
3. In large bowl, whisk together almond flour, date sugar or coconut sugar, tapioca flour, coconut flour, baking soda, salt, ground black pepper, cinnamon, ginger, and nutmeg until thoroughly combined. Form a well in centre of dry ingredients and set aside.
4. In medium bowl, whisk together orange zest and orange juice, coconut oil, maple syrup, 1 Tbsp (15 mL) vanilla extract, and reserved flaxseed mixture until well combined.
5. Pour liquid ingredients into well in dry ingredients and stir with wooden spoon or spatula until combined. Pour batter into prepared cake tin and smooth top to create an even surface. Bake cake until a toothpick inserted in centre of cake comes out clean and cake springs back when gently pressed, about 35 to 40 minutes. Allow cake to cool for 10 minutes in pan before running a knife around edge of cake to loosen from pan. Remove cake from tin and allow to cool to room temperature on wire rack.
6. While cake is cooling, prepare frosting. In medium bowl, stir together remaining 1/2 tsp (2 mL) vanilla extract, strained yogurt, and orange blossom water. Take note, a little orange blossom water goes a long way in flavouring this frosting. Start with a very small amount and slowly add drop by drop until it acquires a taste to your liking.
7. When ready to serve, place cooled cake on serving platter. Spread frosting overtop of cake and decorate with orange curls, toasted almonds, and a sprinkling of cinnamon, if desired. Serve immediately.
EACH SERVING CONTAINS: 372 calories; 12 g protein; 24 g total fat (10 g sat. fat); 34 g total carbohydrates (12 g sugars, 5 g fibre); 300 mg sodium
For a little more indulgence, forgo the frosting and instead drizzle with some chocolate ganache made by whisking together 1 cup (250 mL) warmed coconut cream with 10 oz (285 g) chopped dark chocolate.
This tart is a showstopper. Smooth and creamy cashew cream is paired with the bright tang of cranberry compote for an unforgettable finish to any festive meal. Cranberries, skin on, are very high in beneficial bioactive plant compounds and antioxidants.
1 1/2 cups (350 mL) raw cashews, divided
2 Medjool dates, pitted and roughly chopped
1 1/2 cups (350 mL) rolled oats
3 Tbsp (45 mL) coconut oil, melted
1/2 tsp (2 mL) arrowroot powder or cornstarch
2 cups (500 mL) fresh or frozen cranberries
1 Tbsp (15 mL) monk fruit powder or stevia
2/3 cup (160 mL) cashew milk or coconut milk
1 Tbsp (15 mL) vanilla extract
2 Tbsp (30 mL) yacon syrup or agave syrup
3 oz (85 g) chopped cocoa butter, melted and cooled, or virgin coconut oil
STEPS
1. Preheat oven to 350 F (180 C).
2. In small bowl, place 1 cup (250 mL) cashews and cover liberally with boiling water. Set aside.
3. In food processor, pulse together remaining 1/2 cup (125 mL) cashews along with dates, until cashews are roughly chopped. Add in rolled oats and coconut oil; continue to combine mixture in long pulses until a moist dough forms that holds its shape well when a small amount is squished together in the palm of your hand. Firmly press dough into 9 in (23 cm) round tart pan with removable bottom. Bake until crust is golden brown, about 10 to 15 minutes. Allow crust to cool to room temperature in tart pan on wire rack.
4. Meanwhile, make cranberry filling. In small bowl, stir together arrowroot powder or cornstarch with 1 Tbsp (15 mL) water and set aside.
5. In small saucepan, add cranberries, 1 Tbsp (15 mL) water, and monk fruit powder or stevia. Bring to a simmer over medium-high heat. Once simmering, reduce heat to mediumlow and allow mixture to cook, stirring often, until cranberries have popped and mixture has thickened slightly. Stir in arrowroot mixture and continue to cook, stirring constantly for 1 minute. Remove saucepan from heat and set aside, allowing mixture to cool for 10 minutes. Pour cranberry filling into crust and spread into even layer. Place tart in refrigerator while making topping.
6. To make topping, start by draining reserved cashews. Place cashews in blender along with cashew milk, vanilla extract, and yacon syrup or agave syrup. Blend until completely smooth, scraping down sides of blender as needed with a rubber spatula. Add cocoa butter or coconut oil and blend until well combined. Pour cashew mixture overtop of cranberry layer in tart and smooth top with spoon or spatula. Refrigerate tart for 2 to 3 hours.
7. When ready to serve, garnish as desired, slice, and serve. Store leftovers, covered, in refrigerator for up to 2 days.
EACH SERVING CONTAINS: 363 calories; 4 g protein; 32 g total fat (17 g sat. fat); 17 g total carbohydrates (5 g sugars, 2 g fibre); 15 mg sodium
This tart is also yummy with other types of berries in place of the cranberries. Blueberries, raspberries, or cherries all work well. Just take note that you may need to cook the filling a little longer and add a bit more arrowroot powder or cornstarch to achieve a very thick filling.
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– Jennifer Beagan Alves CHN, RNC, NNCPHere’s a handy roundup of de-stressing 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.
Rhodiola rosea , traditionally used across Europe to improve endurance and work performance, is an adaptogen that may help increase the body’s resistance to stress and boost cognitive performance for those experiencing stress-induced fatigue.
B-complex vitamins may strengthen the nervous system and may also help reduce stress. One study found B-complex supplementation to improve mood and mental health in adults living with depression.
Ashwagandha, an evergreen plant used in Ayurvedic medicine originating from Asia and Africa, may help reduce cortisol, stress, and anxiety.
L-theanine may help reduce heart rate during times of acute stress and improve cognitive performance. The amino acid can be found in a simple cup of tea; black tea has been shown to boast the highest levels.
Lavender essential oil diffused as aromatherapy has been shown to reduce anxiety, promote relaxation, and promote alpha and theta brain waves associated with relaxation and meditation, respectively.
A long-time go-to supplement for colds and flu, vitamin C has been found to reduce the duration and severity of colds, which can peak in times of holiday stress. Vitamin C comes in a number of forms, including chewables, tablets, capsules, and effervescent drink powders.
Oil of oregano has antibacterial, antifungal, antiviral, and potential cancer-preventive properties. Carvacrol, an active ingredient in the oil, is high in antioxidants, which have been linked to stress relief.
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Before long, we’ll have surfaced from the busy holidays and New Year’s cheers with—hopefully—a little more time on our hands and a little more love in our hearts. And with the month of love and romance on the horizon, in the next issue of sage, we’ll be delving into what it takes to nurture and care for your beating heart.
We’ll explore how we can strengthen our physical well-being to support this vital organ, from limiting inflammation and staying active in ways that we enjoy to using foods and supplements in harmony to support a heart-healthy life. We’ll also dive into how emotional health impacts our heart health, as well as strategies to better navigate the ups and downs we all encounter.
And because no issue of sage is complete without seasonal recipe inspiration, we’ll bring you sweet and savoury chocolate pairings and recipes featuring heart-healthy, red-hued foods to savour to your heart’s content!
We look forward to bringing you an inspiring issue with all the love. See you there!
