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“Somehow, everything seems to taste so much better in the fresh outdoor air.”
p. 43
As warmer days approach, you may be feeling optimistic about the days to come. However, if you find yourself feeling down, you’re not alone: No one is immune to the difficulties of day-to-day life. The good news is that help is available, and better health is attainable.
In this issue of sage, we’re taking the opportunity to focus on the topic of brain health—how to keep our brain healthy in all ways to support our physical and mental health for improved overall well-being.
You’ll find information on how to keep your brain strong and healthy, from strengthening your mental resilience to easing brain inflammation. And to help you make the most of summertime, we’re bringing you tips on how to make your summer plans more sustainable, alongside some tasty fair-weather recipes to keep you satiated in the sunshine!
As you move through this fresh new season, we urge you to enjoy the “little things” around you—the colours of the sky, the smells of freshly cut grass, the sounds of laughter at an outdoor gathering—and embrace the gentle healing that comes from connection to nature and to one another.
Wishing you continued mental health and wellness—and a happy kick-off to summer!
“Eat real food, real connection”
Although hula hooping might sound like child’s play, this form of cardio boasts some impressive benefits (including that it’s family-friendly and an easily transportable way to get your heart rate up!).
One study found that women burned seven calories per minute, or 210 calories every 30 minutes, when hula hooping. Hooping is comparable to step aerobics and boot camp-style classes and has been shown to significantly decrease LDL (also known as “bad” cholesterol) levels.
Another study found that hula hooping using a weighted hoop over a period of six weeks led to reduced waist and hip measurements, while another found that exercising with a hula hoop helped decrease stomach fat and increase abdominal muscle mass.
Need another reason to give this fitness trend a try?
Uncommon fitness routines such as hula hooping are linked to a positive mood after exercising, as well as more resolute intentions for completing cardio sessions in the future.
If thinning hair is something you’re struggling with, give rosemary essential oil and pumpkin seed oil a try. Though the research is still in early stages, both oils have been shown to promote hair growth when applied to the scalp regularly.
To apply rosemary essential oil, add a couple of drops to your regular shampoo or massage it into the scalp with a neutral carrier oil (such as jojoba, avocado, or olive oil). Let it sit for five to 10 minutes before rinsing or shampooing out.
Pumpkin seed oil can be taken as a supplement, consumed as a food oil, or applied to the hair like a hot pack (massage into scalp and let sit on your head for 20 minutes before shampooing and conditioning).
These alternative hair oil treatments are low risk with promising results. Give them a try and see if they work for you!
What’s new in the world of natural
You may already take supplements to improve your physical health, but what about your cognitive health?
Welcome to the growing world of nootropics, a group of medicinal compounds that are prized for their potential to improve memory and attention span and slow down symptoms associated with dementia.
Here are some nootropics alongside their potential health benefits:
• L-theanine: may enhance memory and cognitive function
• CDP-choline: may improve memory in those with cognitive impairment or dementia
• creatine monohydrate: may advance reasoning skills and short-term memory
• ginseng: may promote better concentration, reduce memory loss, and aid in dementia recovery
Without realizing it, there’s a good chance you’re already consuming one nootropic on the regular in the form of coffee or tea. That’s right, caffeine—which is known for its ability to awaken and sharpen the senses—is one of the world’s most popular nootropics.
If you’re someone who loves the booming availability of clean beauty products, you’ll love the fact that non-toxic nail polishes are one of the hottest new trends in the world of natural nail care. While the negative effects of nail polish haven’t been fully established, research shows that some chemicals found in nail polish can be absorbed into the nail bed, fuelling the need for non-toxic polish options.
When shopping for natural nail polishes, keep an eye out for brands that are labelled “five-free,” a marketing term that refers to nail polishes made without the following chemicals: formaldehyde, toluene, dibutyl phthalate, formaldehyde resin, and camphor. Each of these chemicals is more likely to cause contact dermatitis at the nail bed, and camphor is toxic if consumed orally.
If nail polish is part of your routine, dermatologists suggest giving your nails the chance to breathe every so often or looking for alternatives to traditional polishes. With the abundance of natural polishes on the market, we think your options are endless!
Extinguish the flames for better mood, energy, and cognition
WORDS | Dr. Cassie Irwin, ND
Thecomplexities of the human brain can leave both a scientist and layperson a tad awestruck. Research is beginning to highlight the fascinating connections between everyday experiences of fatigue, insomnia, and depression and inflammation in the brain.
Low-grade, systemic inflammation can be simmering unnoticed for years, and eventually target the brain and nervous system in a process known as neuroinflammation. Neuroinflammation can cause cognitive changes and increase the risk of diseases such as multiple sclerosis and Alzheimer’s.
Alleviating chronic inflammation can improve your mental well-being today and preserve your cognitive function in the years to come.
Inflammation is a finely tuned defence system designed to maintain the body’s equilibrium. When the body perceives tissue damage or infection, it triggers inflammation as a protective response. A deep wound in the hand, for instance, causes the body to trigger acute inflammation in the area as a first aid measure.
The redness, swelling, pain, heat, and loss of function in the hand are five hallmark signs and symptoms of acute inflammation. Once the wound is cleaned and stitched, the hand will begin to heal, and the body will turn off the inflammation response.
But if this defence system becomes dysregulated, inflammation can persist for months to years in the absence of an actual threat. Chronic inflammation can be triggered by recurring episodes of acute inflammation, unresolved infections, exposure to harmful physical or chemical compounds, or genetic susceptibility.
Advanced age and deficiencies in antioxidants, vitamins, and minerals can impair the body’s ability to resolve inflammation.
The sneaky thing about chronic inflammation is that it often goes unnoticed. Unlike the cardinal signs of acute inflammation, the signs and symptoms of chronic inflammation can be subtle and diverse: fatigue, insomnia, depression, anxiety, constipation, diarrhea, acid reflux, changes in weight, joint and muscle pain, and frequent infections may indicate chronic inflammation.
Left unchecked, chronic inflammation can reduce life expectancy and contribute to the development of conditions such as diabetes, metabolic syndrome, autoimmune diseases, cancer, depression, arthritis, allergies, COPD, and neurodegenerative diseases.
fish oil has anti-inflammatory effects that may benefit brain function and slow cognitive decline
zinc
deficiency is associated with an increased susceptibility to chronic inflammation; research suggests zinc is involved in the regulation of the permeability of the blood-brain barrier
magnesium deficiency increases pro-inflammatory cytokines; research shows a role for magnesium in the management of migraine, depression, anxiety, and stroke
resveratrol modulates the inflammatory response and may be protective in neurodegenerative diseases such as Alzheimer’s
curcumin has antioxidant and anti-inflammatory properties, and may be helpful for brain function after concussion
vitamin C antioxidant properties maintain proper functioning within the central nervous system and may be helpful in the management of neurodegenerative diseases
vitamin D supplementation has been shown to improve cognitive function and behaviour among those with ADHD, schizophrenia, and bipolar disorder
vitamin E plays a role in regulating the central nervous system, and may be helpful in the management of Alzheimer’s and Parkinson’s diseases
selenium deficiency is associated with cognitive decline and increases seizures in epilepsy
Measure systemic inflammation by testing the blood for inflammatory markers including high sensitivity C-reactive protein (CRP), erythrocyte sedimentation rate, and fibrinogen.
Research on the gut-brain axis (a communication system between the gastrointestinal tract and the nervous system) identifies several gut-based contributors to neuroinflammation.
Symptoms of food allergies can have a wider reach than the gastrointestinal tract, and can even affect brain function, potentially contributing to emotional and behavioural problems.
Brain fog is commonly reported among those with non-celiac gluten sensitivity, and the neuroinflammation triggered in celiac disease often manifests as cognitive impairment.
The balance of good and bad bacteria in the gut has a bearing on inflammation. Dysbiosis (a bad balance of gut bacteria) can trigger intestinal inflammation, leading to intestinal hyperpermeability (“leaky gut syndrome”) and opening the door to systemic inflammation.
Systemic inflammation can then increase the permeability of the bloodbrain barrier. Inflammation-driven permeability of the blood-brain barrier has been associated with changes in emotional regulation and mood. Breakdown of the blood-brain barrier contributes to Alzheimer’s disease.
Transform stress with mind-body practices such as tai chi, qi gong, yoga, and meditation. They have been shown to reduce markers of inflammation, and improve well-being as well.
Keep your food, water, and home as natural as possible, since pesticides and toxins have been shown to induce inflammation.
Steer clear of the Western diet, which has been associated with intestinal hyperpermeability and low-grade systemic inflammation. Enjoy foods rich in flavanols (berries), healthy fats (fish), and whole grains.
Lactobacilli and Bifidobacteria probiotics lower chronic low-grade inflammation and may improve communication within the gut-brain axis.
Stress-induced inflammation has been shown to increase intestinal permeability. This disruption of the gut lining triggers a vicious cycle, because it may impair the gut’s ability to produce the happy neurotransmitter serotonin.
anti-inflammatory foods
Food Anti-inflammatory effects
cacao intake has been shown to have an anti-inflammatory effect
fish are rich in omega-3 fatty acids—a higher intake is associated with lower levels of the inflammatory marker C-reactive protein ( CRP )
green tea polyphenols in green and black tea are associated with a reduction in CRP
berries antioxidants and polyphenols may protect against inflammation
olive oil mitigates pro-inflammatory markers tumour necrosis factor (TNF) and interleukin-6 (IL-6)
tomatoes regular consumption of tomato juice, rich in the antioxidant lycopene, has been shown to reduce inflammation among overweight women
broccoli sprouts have been shown to lower obesity-related inflammation
whole grains consumed regularly, have been shown to reduce systemic low-grade inflammation
beans have been shown to reduce low-grade inflammation among those with cardiometabolic diseases
avocado consumed once per day, is associated with a decrease in CRP
mushrooms rich in anti-inflammatory polysaccharides, which may be helpful in diseases related to inflammation
• low sex hormones
• stress
• sleep disorders
• advanced age
• obesity
• cigarette smoking
• high intake of sugar and trans fats
• isolation
• chronic infections
Our omega-3 oil is extensively tested to ensure it is clean of contaminants. Our unique, 100% natural, enteric-coated, softgel capsules protect the omega-3 oil from stomach acid damage and prevent fishy aftertaste.
Omega-3 supports cardiovascular health.
Omega-3 reduces inflammation and is the most e ective in reducing triglycerides and LDL cholesterol.
There’s no doubt that our individual and collective mental health was affected throughout the COVID-19 pandemic, but the lessons that started, and continue to emerge, were not of defeat but of resilience.
WORDS | Daniela Ginta, MSc, NNCPThe simplest definition of mental well-being? Our ability to cope well with whatever life throws at us, to appreciate our own potential under challenging circumstances, to work productively, and to contribute to our communities.
It sounds straightforward enough, as far as definitions go. When it comes to real life, though, we might find ourselves having to bypass some textbook definitions, or at least having to constantly readjust them so they fit our needs and coping mechanisms.
In the engineering world, resilience is defined as the ability to absorb energy and resist shock and impact.
When it comes to us humans, though, resilience is as complex as we are. It means being able to care for ourselves so we can also care for others, remembering to focus not just on the stressful events unfolding but on what comes afterward. It also means being flexible and willing to learn, grow, and adapt.
Our ability to be there for each other is vital during any crisis. During the pandemic, for example, people who had social support from family and friends and unrestricted access to emotional support reported increased resilience.
Have you ever enjoyed a healthy home-cooked meal replete with nutrient-packed colours and textures and discovered that, not only did you feel more energized by the time you finished it, but your mental state was much better, too?
Whole foods are loaded with nutrients, including antioxidants, minerals, and fibre, that arm our gut with microbiota important for improving overall health, including mental health, through a connector known as the gut-brain axis. Certain probiotic strains also produce compounds that, through this connector, influence our mental state, reducing stress and anxiety and improving our mood.
Almost 95 percent of serotonin, sometimes called the “happiness hormone,” is produced in the gut. This is why, when we eat mostly fresh veggies and fruit, legumes, nuts, and seeds, we benefit from a steady production of mood-boosting compounds produced within our gut microbiome.
Being physically active will help boost your mood almost immediately, but when done regularly, it protects you from long-term stress and reduces your risk of cognitive decline down the road. That’s due, in part, to an increased production of brain-derived neurotrophic factor (BDNF), which promotes neurogenesis and reduces oxidative stress and inflammation in the brain.
Before you say time is preventing you from getting regular exercise, consider this: anything works. Go for a walk (exercising outdoors plus sunshine equals increased resilience), turn up the music and dance, or do a yoga session at home.
Regular physical activity also improves the diversity and richness of beneficial gut bacteria, which in turn helps alleviate stress and anxiety.
When people are faced with stressful situations, there is fear of course, but there is also the urge to help others. When we act with kindness, compassion, and forgiveness toward our fellow humans, we increase our own mental resilience.
Because we’re each different, our capacity for resilience differs. But here’s the good news: we can train toward increased resilience, and we can do so through compassion—whether on our own through mindfulness, with the help of counsellors, or through a more formal and organized spiritual setting.
Regardless of how we get there, cultivating positive values and beliefs can improve our adaptability and strength as we go through life, allowing our resilience to grow as we traverse through challenges.
You may have heard it said that forgiveness does more for those who give it than for those who receive it. It’s true: forgiveness increases self-esteem, emotional stability, and resilience. When we forgive and let go of resentment, we make it easier for ourselves to recover from stress and trauma.
Supplement Benefits
omega-3 essential fatty acids
support brain health, and can help reduce anxiety and depression
probiotics certain strains can help reduce stress and anxiety via the gut-brain axis or by reducing cortisol levels
chamomile & lavender anti-anxiety and antidepressant effects
ashwagandha reduces cortisol levels and improves sleep quality
Asian ginseng may help promote calmness
holy basil used to enhance ability to adapt to psychological and physical stress
rhodiola used to help reduce stress, fatigue, and anxiety, and improve physical and mental fitness and resilience
Quick—what’s your favourite summer activity? Maybe it’s something active, such as hiking in the forest, or maybe you love taking it easy on the beach at the seashore. Maybe you spend your summers in the garden or at a campsite. Whatever it is, there’s a way to make it more ecofriendly, while also having a blast. Here’s your guide to an eco-friendly summer that you and your family will remember forever.
WORDS | Leah Payne
30 eco
Take a road trip that’s easier on the planet: carpool or take public transit.
2
Go camping. If you don’t have your own camping gear, lower your impact by borrowing from a friend or buying second-hand.
Learn the names of plants and animals, including mushrooms, berries, and birds, that live near you. Use a botany guide or an app to help you identify species.
Go hiking or walk on a forest trail. Not a pro? No problem. Look up trails near you that are suitable for your family and skill set. There’s something for everyone, even if you’re babywearing or pushing a stroller.
Go for a good old-fashioned bike ride.
10
Have a pizza party with locally sourced ingredients.
Make frozen treats such as ice pops out of nearly-too-ripe fruits and berries. You can even make smoothies and freeze them in ice pop moulds!
Swim at a nearby lake or ocean.
11 12
8 4 6
Picnic time! Pack a lunch made from local, seasonal ingredients and bring reusables from home, including cloth napkins.
Make a Little Free Library in your neighbourhood.
Host a clothing swap, toy swap, or garage sale in your neighbourhood. Get other families involved and trade your unwanted things.
Plant a garden. If you don’t have a yard, consider container gardening, or make use of your municipality’s community gardens.
Organize or participate in a local shoreline cleanup (shorelinecleanup.org).
summer bucket list activities 1 9 3 5 13 7
You may wish to tweak your skin care routine slightly for the warmer months, perhaps switching from a heavier moisturizing cream to a lotion or gel-cream instead. A refreshing facial mist can also feel lovely on a hot day. And as you do all-year long, make sure to cleanse gently and remove your makeup before bed.
Of course, no skin care routine is complete without sunscreen, which can help reduce risk of skin cancer and sunburn, as well as hyperpigmentation and signs of aging. Experts suggest applying broad-spectrum SPF 30 or greater for everyday use, and SPF 60 or greater for outdoor time, and then reapplying every two hours. Don’t forget SPF lip balm!
What’s the best sunscreen? “The one you will use,” according to dermatologists. Those with sensitive skin may find that mineral sunscreens work best for them, although those with darker skin tones may find that certain mineral sunscreens can leave a white cast. Everyone is different, and everyone’s skin is different.
Some of the best—and most natural—alternatives to sunscreen are also the simplest: cover up with hats, sunglasses, and UV-protective clothing and swimwear, and limit your time in the sun. Mild sunburns may benefit from topical aloe vera, but anything worse should be seen by a health care professional.
Become a citizen scientist by volunteering your time to submit real data to your government or nonprofit organizations (look up Citizen Scientist programs by Birds Canada, Parks Canada, or the Government of Canada for some examples).
Stay up late and go stargazing. See if you can identify constellations, stars, and planets. Consider keeping track of moon phases. 16
Help your local pollinators by getting involved with David Suzuki Foundation’s Butterflyway Project: davidsuzuki.org/take-action/act-locally/butterflyway.
Play tourist and explore your own city on foot, by biking, or on public transportation. Check out local cafes, restaurants, and other fun attractions.
Learn how to save seeds for next year
Help pick fruit from local fruit trees to ensure that none goes to waste. Check out gleaning projects, such as Vancouver Fruit Tree (vancouverfruittree.com).
Host a waste-free neighbourhood potluck or block party, and ask guests to bring their own reusables!
If you have kids, help them document their summer experiences through journalling, art projects, or photography so they can share them during the school year and reflect on their happy summer memories.
Go forest bathing. Simply enjoy being in nature and take in the sights, sounds, and ambiance of the forest.
Try something new: take canoeing, kayaking, surfing, or paddleboard lessons.
Something old, something new, something borrowed, something … green? This wedding season, consider gifting something eco-friendly. If there’s no gift registry or you’re going off-registry (and it can be a good idea to ask the couple’s preference first) consider these:
• sustainable home cleaning supplies
• home goods made by a local artisan
• gardening supplies or plants
• outdoor gear, such as for camping
• a non-material experience gift, such as a gift certificate to a local business or service
• a donation to an environmental nonprofit
• cash—it might not be fancy, but it can be put to good use!
Go
Celebrate the summer solstice. Look up community events, or simply spend time in nature and mark the occasion in a way that feels right to you.
Offer to help your neighbours weed their gardens or do yardwork.
Summer also means moving season. If you’re moving, consider these tips to help make your move kinder on the planet.
• Wrap fragile items with soft cloths and clothes you’re already packing.
• Rent moving bins and totes or reuse cardboard boxes. (Ask friends and families to save theirs for you!)
• Declutter before you move and donate your unwanted goods to charity.
• Hire a moving company that follows ecofriendly practices.
Make some DIY bubble solution and blow bubbles.
Visit your farmers’ market. Chat with the vendors and get to know your local farmers, and then use your haul to try a fresh, new plant-forward recipe!
Don’t let your summer eco habits disappear once September rolls around. Many of these activities can be done all year long!
foraging (take a class or learn from a knowledgeable guide so you know that what you are collecting is safe).
Tasting words, seeing voices, and feeling sounds is normal for people with synesthesia. This cognitive trait occurs when a stimulus activates two or more senses. For example, a synesthete might hear the national anthem and taste strawberry pie. The same song could trigger an ear tug or orange spirals in someone else. Or—in rare cases—a synesthete might experience a mixture of all five different senses!
WORDS | Laurie Pawlik
An unconscious, automatic, consistent cross-activation of different senses, synesthesia is a neurological condition with an unknown cause that affects about 4 percent of the population (307 million people worldwide).
Not all tastes, smells, sounds, and visuals are pleasant. Some synesthetes report unsavoury or even painful sensations, such as in the BBC documentary Derek Tastes of Earwax
Many synesthetes don’t realize how unusual they are. They don’t talk about seeing the days of the week as blocks or tasting chocolate when they hear music. Some assume everyone knows numbers have personalities (joyful sevens; paranoid nines); others tried to describe their perceptions but received a negative response.
Patricia Lynne Duffy, a synesthete and research study participant, assumed everyone saw different-coloured letters. Then, when her dad was teaching her to write, she realized that “to make an ‘R,’ I just had to draw a ‘P’ and add an extra line. I was so surprised I could turn a yellow letter into an orange letter just by adding a line.”
Duffy—author of Blue Cats and Chartreuse Kittens: How Synesthetes Color Their Worlds—says scientists are applying their growing understanding of synesthesia in therapeutic ways.
“An MIT [Massachusetts Institute of Technology] researcher is developing cross-sensory stimulation tools that look promising for treating Alzheimer’s disease,” Duffy says. “It’s been discovered that cross-sensory stimulation is vital for helping the brain clean up its excess ‘plaques and tangles’ that can cause cognitive decline.”
Early scientists speculated that babies are born with a mass of structural synapses; as babies grew, and with lived experiences, excess synaptic connections would be discarded. They surmised that synesthetic brains hadn’t been sufficiently “pruned,” leaving them with “increased wiring.”
Since the early 1990s, neuroscientists have verified synesthesia with a number of tests developed by
psychologist Simon Baron-Cohen. To validate synesthesia, these tests were applied over extended time intervals to test for consistency of sensations. When participants associate specific stimuli (for example, a word or shape) with the exact same sensory perceptions over time, they are developmental synesthetes.
In 2007, researchers from Scotland and Texas developed a user-friendly series of standardized tests, which was validated by subsequent research. Anyone can log in to synesthete.ircn.jp to find out if they’re a synesthete.
Cognitive scientists are now using brain scans to better understand synesthesia. “In fMRI … regions close to colour areas in the visual cortex light up in response to reading black and white numbers for synesthetes,” Dr. Julia Simner, editor of The Oxford Handbook of Synesthesia, told the American Psychological Association, while “for controls, those same regions would only light up if they were exposed to colour in the real world.”
Further, Dutch scientists are now discovering different structural or physical qualities in synesthetic brains. Some scientists believe the extra cross-sensory processing gives synesthetes “extra perceptual hooks” that lead to superior memories and cognitive abilities. Research also suggests higher rates of autism in synesthetes, suggesting the two conditions may share underlying mechanisms.
• Wassily Kandinsky (painter)
• Vincent van Gogh (painter)
• Franz Liszt (composer)
• Richard Feynman (physicist)
• Mary J. Blige (singer/songwriter)
• Joanne Harris (author of Chocolat)
There have been hundreds of types and subtypes of synesthesia identified throughout the years; here are but a few.
Type of synesthesia grapheme-colour
sound-to-colour (chromesthesia)
certain letters of the alphabet or numbers are seen as specific colours
certain sounds are seen as shapes or different colours
lexical-gustatory
certain words/sounds cause different tastes
spatial sequence
sequence-personality
seeing sequences as points in space or in the mind’s eye (e.g., months, dates, or time)
ordered sequences (e.g., ordinal numbers, letters of the alphabet) associated with personalities or genders
mirror-touch
feeling the same sensation that another person feels (e.g., touch)
Mental exercises that stimulate your brain can help reduce anxiety and depression, improve cognition, and increase quality of life. Activating your brain in fresh ways can generate new neurons. This stimulation helps you stay sharp and decreases the risk of some cognitive diseases.
Practising synesthesia isn’t just a brain exercise but a powerful way to experience the present moment. You’re more engaged in the physical environment and more attuned to your bodily sensations and intuition. You may even be less distracted by anxieties and other painful thoughts.
“Synesthesia is actually a normal brain function in every one of us, but its workings reach consciousness in only a handful,” writes Dr. Richard Cytowic, author of The Man Who Tasted Shapes.
In one study, blindfolded volunteers “saw” a touch,
sound, or word even though their eyes were covered. Their primary visual cortex responded despite having no external stimuli, which meant their brain changed to adapt to the environment. Other exercises, such as reading in colour, have also been found to activate synesthetic traits.
Try associating things you normally wouldn’t, such as “hearing” fragrances or “tasting” voices. If you meditate—a practice that enhances perceptual sensitivity—allow unexpected sensations to arise. Experienced meditators report seeing visual images, colours, and light during deep meditation.
“Each of us—synesthetic or not—experiences the world in a way nobody else does,” says Duffy. “Our brain pattern for processing information is as unique as a fingerprint. It’s great to become more aware of how we see the world in our own unique way.”
1. Smell the sunshine, hear the raspberries.
2. Eat at a “blind dining” restaurant.
3. Change the text colour when you’re writing or reading email.
4. Pretend you’re playing the piano while typing on your keyboard.
5. Taste bright colours when you hear lively music; float in cotton when you hear sad songs.
Cannabis and CBD are gaining recognition as herbal healers with anti-inflammatory, antioxidant, antiepileptic (seizure prevention), anticancer, and antibacterial properties. But where should you start when you’re ready to try it out? Read on for actionable tips you can use to make informed decisions.
WORDS | Carimé Lane
Cannabis is the umbrella term for marijuana and hemp. Generally speaking, marijuana is a variety of cannabis plant containing higher THC (tetrahydrocannabinol) than CBD (cannabidiol) levels, while hemp is a higherCBD variety of cannabis plant.
CBD is an active compound found in the cannabis plant. CBD can be used for its healing powers without producing a high or intoxicating effect.
In Canada, cannabis became legal in 2018 under the Cannabis Act. Under the Act, both cannabis and CBD are strictly regulated. Because both cannabis and CBD are sold in many different places, some unregulated, you may be skeptical about purchasing either one—and for good reason.
The products being sold as CBD are many. And, as with consumables of any kind, buyers should be diligent about learning about the product they’re buying. Some synthetic products falsely labelled as CBD have been shown to cause both nausea and seizures.
When shopping for cannabis or CBD online, you’ll want to protect your health, keep financial information secure, and ensure you’re purchasing from legal sources. Buying legal cannabis in Canada ensures you’ll be consuming a safe product. To legally sell cannabis, retailers need to meet strict rules set by their provincial/territorial governments.
Legally sold cannabis products are emblazoned with a Canada excise stamp. According to Public Safety Canada, this stamp guarantees that “the product is produced according to the highest health and safety standards, reflects accurate THC levels, and is free from other substances that could cause serious harm.”
Jacob Stevens, founder of Purpose Moose Cannabis, says customers of all ages visit his three Ontario stores. Stevens recommends keeping two things in mind when shopping for cannabis in store:
1. You should know what you’re looking for, in terms of sensation. A budtender/educator can help steer you to the right strain from there. Legally, they can’t dole out health advice, but they can tell you what they’ve found to work.
2. Stevens advises knowing how you want to consume it, whether through smoking, vaping, capsule, tincture, oil, or edible.
“Find a place where you feel comfortable speaking to a budtender, and have all of your questions answered,” advises Stevens. “If not, maybe find a better person to speak to or go to another store.”
Although hemp and cannabis derive from the same plant family, Cannabis sativa L., they’re not created equal. Seeds from the hemp plant do not contain a significant amount of THC or CBD. But hempseeds offer a nutritious bonus: they’re loaded with heart-healthy polyunsaturated fatty acids (linoleic, alpha-linolenic, and gammalinolenic) as well as an optimal ratio of omega-6 to omega-3 fatty acids.
inhalation
oral-mucosal
ingestion
pipe, bong, vaporizer, joint, hookah tincture edibles: food or beverage made with fat or oil infused with cannabis
rapid onset of effects; feel “high” within minutes
applied under the tongue or sprayed into the mouth
effects may take up to 2 hours, making it difficult to determine dosage
topical
thick oil extract applied to the skin
For relief from pain or inflammatory conditions
For relaxation/easing anxiety
For chronic pain
For treating seizures
localized relief from pain or inflammation
No matter how you choose to consume cannabis or CBD, the amount of THC and CBD within a particular plant will determine its physiological effects.
Topically applied balms, oils, rubs, and creams.
At lower doses (7.5 mg), THC appears to decrease anxiety. At higher doses (12.5 mg), it increases it.
Between 300 and 600 mg of CBD administered orally has been found to reduce both acute experimentally induced anxiety in those without anxiety disorders and patients with social anxiety disorder.
There is a growing body of preclinical and clinical evidence supporting the use of CBD oil for chronic pain.
Epidiolex (oral CBD/purified CBD product) has been approved for use by the US Food and Drug Administration to treat seizures associated with two epileptic encephalopathies: LennoxGastaut syndrome and Dravet syndrome.
What you eat isn’t just about keeping your heart healthy—it’s also about keeping your brain in tip-top shape. Since the brain is not a separate system from the rest of your body, the foods you eat, especially those high in certain nutrients and antioxidants, can help ward off dementia and other mental conditions. For instance, those with higher quality diets have been found to have a lower risk of suffering from depression.
RECIPES | Matthew Kadey, MSc, RD PHOTOS | Scott Yavis FOOD STYLING | Bruce Nollert
Get started with these recipes that are sure to improve your state of mind, and show that brain-boosting nutrition can also please your taste buds.
Something about summer weather makes most people want to cook dishes requiring minimal time, effort, and cleanup. This version of Italian puttanesca fits the bill. Eggs and chickpeas are nestled into a super-fragrant sauce studded with flavour boosters including garlic, capers, and anchovies. Consider serving with crusty sourdough bread so you can enjoy every last bit of this sauce.
4 large eggs
1 Tbsp (15 mL) avocado oil or grapeseed oil
2 garlic cloves, finely chopped
2 or 3 anchovy fillets, finely chopped
1 Tbsp (15 mL) tomato paste
1/2 cup (125 mL) white wine
28 oz (798 mL) can no-salt-added diced tomatoes
1 tsp (5 mL) Italian seasoning
1/2 tsp (2 mL) dried red pepper flakes
1/4 tsp (1 mL) black pepper
2 cups (500 mL) cooked or canned chickpeas (drained and rinsed)
1/3 cup (80 mL) sliced Kalamata olives
2 Tbsp (30 mL) capers, drained
1/4 cup (60 mL) chopped fresh basil or parsley
Able to handle the heat, avocado is a great multipurpose cooking oil that is high in monounsaturated fat, of which greater intakes have been shown in research to be associated with improved general intelligence.
1. In large saucepan, place eggs and cover with cold water by 1 in (2.5 cm). Bring to a boil and cook for 30 seconds. Cover pan with tight-fitting lid and remove from heat; set aside for 10 minutes. Place eggs in ice water and cool for 10 minutes. Peel eggs and slice each in half lengthwise.
2. In large skillet, heat oil over medium. Add garlic and anchovy; cook, stirring, until fragrant, about 30 seconds. Stir in tomato paste; heat for 30 seconds. Add wine to pan, and simmer for 1 minute, scraping up any brown bits. Add tomatoes and their juices, Italian seasoning, red pepper flakes, and black pepper. Cook until liquid is reduced by half, about 10 minutes. Stir in chickpeas, olives, and capers; heat for 1 minute. Nestle in eggs. Garnish with basil or parsley.
EACH SERVING CONTAINS: 551 calories; 31 g protein; 14 g total fat (2 g sat. fat); 72 g total carbohydrates (17 g sugars, 20 g fibre); 344 mg sodium
Eggs are the richest dietary source of choline, a nutrient that is required for proper brain performance, including improving memory. A recent study in Nutritional Neuroscience found that a high-fibre diet may reduce risk of dementia. The mechanisms are currently unknown but might involve the interactions that take place between the gut and the brain: fibre can regulate the composition of the microbiome, which, in turn, impacts neuroinflammation. That makes it a good idea to work more fibre-packed foods such as chickpeas into your daily routine.
The trio of walnuts, tempeh, and mushrooms is a nutrientdense and meaty-tasting substitute for meat in these plant-strong tacos. The mixture mimics the texture of ground meat quite nicely. If using smaller street-style corn tortillas, a more appropriate serving size might be three tacos. You are welcome to add a dollop of sour cream.
TACO FILLING
7 oz (200 g) pkg tempeh
8 oz (225 g) cremini mushrooms, stems removed
1 cup (250 mL) walnut halves
2 Tbsp (30 mL) low-sodium soy sauce or tamari coconut aminos
1 Tbsp (15 mL) tomato paste
1 Tbsp (15 mL) fresh oregano, or 1 tsp (5 mL) dried oregano
1 tsp (5 mL) cumin
1 tsp (5 mL) smoked paprika
1 tsp (5 mL) garlic powder
1 tsp (5 mL) onion powder
1/8 tsp (0.5 mL) salt
1 Tbsp (15 mL) avocado oil or grapeseed oil
2 tsp (10 mL) cider vinegar
SALSA
1 large avocado, cubed
1 cup (250 mL) halved cherry tomatoes
1/2 cup (125 mL) diced red onion
1 jalapeno pepper, finely chopped
1/2 cup (125 mL) chopped cilantro
1/4 tsp (1 mL) salt
Juice of 1/2 lime
8 corn tortillas, warmed
STEPS
1. Roughly chop tempeh and mushrooms. Place in food processor, add walnuts, and pulse gently multiple times until everything is evenly chopped and resembles texture of ground beef, being careful not to overprocess (or it will be too mushy).
Pulse in soy sauce or tamari, tomato paste, oregano, cumin, paprika, garlic powder, onion powder, and salt.
2. In skillet, heat oil over medium heat. Add processed ingredients and cook for 7 to 10 minutes, stirring occasionally, until mixture darkens and has lost some of its moisture. Stir in vinegar and heat for 1 minute.
3. To make salsa, in bowl, toss together avocado, tomatoes, onion, jalapeno, cilantro, salt, and lime juice.
4. To serve, top tortillas with walnut mixture and salsa.
EACH SERVING CONTAINS: 551 calories; 24 g protein; 37 g total fat (4 g sat. fat); 43 g total carbohydrates (6 g sugars, 11 g fibre); 632 mg sodium
Hold the tortillas and serve the nutty mixture and avocado salsa over baby greens for a taco salad. You can finish with baked tortilla chips and shredded cheddar cheese, or crumble queso fresco overtop.
Higher intakes of plant-based protein have been linked to improved brain functioning, which makes using meaty tempeh for taco night worth thinking about. People who ate avocado daily for six months saw a big boost in working memory and problem-solving efficiency, a study in the journal Nutrients found—a benefit attributed to the high levels of the antioxidant lutein in the creamy fruit. People who frequently eat mushrooms and walnuts have been found to have lower rates of depression. And eating nutrientdense nuts, in general, has been tied to improved cognitive functioning.
When temperatures begin to climb, it’s good to know that soup need not be off the menu. Just serve it cold for a refreshing way to beat the heat! This vibrant Thai-flavoured carrot soup is a feast for the eyes and a smart way to spoon up some brain-benefitting nutrition. The soup may thicken in the refrigerator, so thin with additional liquid if needed. During the cooler months, this soup can be served warm for cozy comfort.
1 lb (450 g) carrots, cut into 1 in (2.5 cm) pieces
1 1/2 cups (350 mL) canned light coconut milk or unsweetened
coconut milk beverage
1 orange bell pepper, seeded and quartered
2 green onions, chopped
1 garlic clove, peeled and chopped
2 tsp (10 mL) sesame oil
1 Tbsp (15 mL) rice vinegar
Juice of 1/2 lime
1 tsp (5 mL) fish sauce (optional)
1 Tbsp (15 mL) honey
1 Tbsp (15 mL) chopped fresh ginger
3/4 tsp (4 mL) turmeric powder
1/2 tsp (2 mL) cayenne
1/2 tsp (2 mL) salt
1/3 cup (80 mL) roasted unsalted peanuts, or 2 Tbsp (30 mL)
sesame seeds
1/3 cup (80 mL) chopped cilantro
Research has found that higher intakes of carotenoids, including beta carotene abundant in carrots and bell peppers, can help diminish the cognitive decline that occurs with aging. These antioxidants may help reduce oxidative damage to brain cells. There is also some evidence that compounds in turmeric, including curcumin, can help slow the aging process of our brains
1. In steamer basket set in pan filled with 2 in (5 cm) of water, place carrots. Heat, covered, until carrots are tender, about 10 minutes.
2. In blender, place coconut milk, 1/2 cup (125 mL) water, carrots, orange bell pepper, green onions, garlic, sesame oil, rice vinegar, lime juice, fish sauce (if using), honey, ginger, turmeric, cayenne, and salt, and blend until smooth. If a thinner consistency is desired, blend in additional water or coconut milk. Place soup in container and chill for at least 2 hours.
3. To serve, place cold soup in bowls and garnish with peanuts or sesame seeds and cilantro
EACH SERVING CONTAINS: 128 calories; 2 g protein; 4 g total fat (2 g sat. fat); 22 g total carbohydrates (13 g sugars, 4 g fibre); 382 mg sodium
During the outdoor cooking season, it’s possible to grill your carrots to infuse the soup with a hint of smoky flavour. Build a medium-hot fire in a charcoal grill, or heat a gas grill to medium. If your carrots have fronds still attached, trim to about 1/2 in (1.25 cm). If using thicker carrots, be sure to slice them in half lengthwise so they have a chance to cook through before charring too much on the outsides. Brush carrots with oil and arrange them on the grill. Grill for approximately 20 minutes, turning halfway through, until carrots are charred in a few places and tender.
Whether serving for breakfast or after a hard workout, this “I-can’t-believe-it-has-greens” frosty smoothie hits all the nutritional and flavour high points. Yes, it does taste like dessert in a glass. If your dates are dry or stiff, it’s recommended to soak them in warm water for a few minutes before blending. If you want to go big on protein, you can blend in some of your favourite protein powder.
1 cup (250 mL) milk or unsweetened dairy-free milk
1/2 cup (125 mL) Greek yogurt or dairy-free yogurt
1 Brazil nut
1 cup (250 mL) baby kale or baby spinach
1 pitted Medjool date or 2 regular pitted dates
1 1/2 Tbsp (22 mL) cacao powder
1/4 tsp (1 mL) cinnamon
1/2 cup (125 mL) frozen cherries
1/2 frozen banana, chopped
1. In blender, place all ingredients in the order listed and blend until smooth.
EACH SERVING CONTAINS: 433 calories; 30 g protein; 13 g total fat (8 g sat. fat); 68 g total carbohydrates (37 g sugars, 14 g fibre); 175 mg sodium
One study found that middle-aged participants with higher levels of lutein—a carotenoid antioxidant found abundantly in leafy green vegetables such as spinach and kale—had neural responses that were more on par with younger individuals. Raw vegetables and fruits, in particular, may deliver even greater benefits to brain health than cooked or canned. And a higher intake of fruits and vegetables appears to help improve the psychological well-being of younger adults. A single Brazil nut delivers a day’s worth of selenium, an essential nutrient associated with a lower risk for depressive symptoms.
The research-backed MIND diet is a brain-healthy eating pattern that stands for Mediterranean-DASH intervention for neurodegenerative delay. It’s a hybrid of the Mediterranean diet and DASH diet (dietary approaches to stop hypertension), and it focuses on food groups in each diet that can provide the necessary nutrition to boost your brainpower and protect it from age-related cognitive problems such as Alzheimer’s disease.
The foods promoted with the MIND diet can also lower inflammation, which is important for lowering the chances of developing dementia.
√ leafy green vegetables including kale, spinach, and chard—at least 1 serving daily
√ all other vegetables—2 or more servings per day
√ berries—2 or more servings per week
√ nuts—5 or more servings per week
√ extra-virgin olive oil—daily
√ whole grains—3 or more servings per day
√ fish/seafood—1 or more servings per week, especially options rich in omega-3 fats
√ beans—4 or more servings per week
√ poultry—2 or more servings per week
FOODS TO AVOID OR LIMIT
× butter/margarine
× cheese
× red meat
× fried foods
× sweets and pastries
Hold the ice cubes. Frozen fruits lend smoothies a delicious creamy texture, not to mention that frozen cherries and berries are heavy in brainimproving flavonoids and other antioxidants.
RECIPES | Helena McMurdo
PHOTOS | Scott Yavis
FOOD STYLING | Bruce Nollert
Eating outdoors can be one of the true pleasures of life. We can kick off our shoes and feel the cool grass beneath our bare feet, savour the warmth of the sun on our skin, hear the tantalizing sizzle of the grill, and smell the earthy fragrance of the coals that instantly recalls backyard memories.
Maybe it’s because eating alfresco appeals to all of our senses. Maybe it’s because we’re more relaxed, or maybe it’s because we relish the opportunity to just be and to spend time with our family and friends. But, somehow, everything seems to taste so much better in the fresh outdoor air.
Whether in your backyard, on the beach, or in a park, make any outdoor cookout a delicious success that the whole family will enjoy with these four creative alfresco recipes. Let’s get grilling!
Figs are often served with yogurt and honey as a dessert. For this salad recipe, yogurt and honey come together in a tangy dressing for sweet summer leaves. The figs are grilled quickly on the barbecue for an extra bit of charred flavour.
1/4 cup (60 mL) Greek yogurt
1 Tbsp (15 mL) apple cider vinegar
2 tsp (10 mL) honey
1 tsp (5 mL) fresh thyme
1 Tbsp (15 mL) finely diced shallot
1 butter lettuce, leaves separated, washed, and dried
6 figs
2 tsp (10 mL) extra-virgin olive oil, for brushing
1. In small jar or bowl, combine yogurt, vinegar, honey, thyme, and shallot.
2. Arrange lettuce leaves on large serving platter.
3. Slice figs lengthwise and brush with olive oil. With cover closed, preheat barbecue to 350 F (175 C). Lay fig halves face down on hot grill; grill for about 4 to 6 minutes, lifting and replacing them at a 45-degree angle once to make cross-hatch grill marks. Arrange figs over lettuce and dress with yogurt dressing.
EACH SERVING CONTAINS: 112 calories; 3 g protein; 2 g total fat (0 g sat. fat); 23 g total carbohydrates (19 g sugars, 4 g fibre); 7 mg sodium
Although we refer to them as fruits, figs are actually a conglomeration of tiny flowers held within their fleshy structure. A perfectly ripe fig is a true pleasure that doesn’t last long, so aim to pick some at their peak. Look for figs with soft flesh that yields to a gentle touch. If there is any sign of mushiness or mold, leave them behind.
“For this salad recipe, yogurt and honey come together in a tangy dressing for sweet summer leaves.”
The thyme-scented dough for this flatbread takes only a few minutes to put together, but it develops flavour as it rises slowly in the fridge over several hours. Plan to make the dough in the morning for an evening cookout, or the night before for a lunchtime get-together. Cooked quickly on the grill, slightly charred plums, red onions, spinach, and a hint of goat cheese provide a fantastic flavour punch.
1/2 cup (125 mL) warm water
1/2 tsp (2 mL) active dry yeast
1 cup (250 mL) all-purpose flour
1/2 cup (125 mL) whole wheat flour
1/2 tsp (2 mL) salt
2 Tbsp (30 mL) fresh thyme, plus extra for garnish
1 Tbsp (15 mL) pine nuts, plus extra for garnish
2 large plums, sliced in half
1/2 red onion
1 cup (250 mL) spinach
1 oz (28 g) goat cheese
Balsamic vinegar, for garnish
1. In bowl of stand mixer, dissolve yeast in warm water and let stand for 10 minutes.
2. While yeast is proofing, in separate bowl, using wire whisk, mix flours, salt, and thyme. Once yeast is foamy, add flour mixture and mix in stand mixer fitted with dough hook, or knead by hand until dough is smooth and elastic (about 7 minutes). Stop mixer halfway through, remove bowl, add pine nuts, and then knead a few times by hand to incorporate before returning to knead with the dough hook. Place dough in oiled bowl and cover with lid; refrigerate for 6 to 8 hours or overnight.
3. Remove dough from fridge 1 hour before you wish to cook it to allow it time to rise and come up to temperature. If you are doing this outside, keep dough covered in a shady area.
4. Divide dough into 4 pieces and press or roll out to about 1/8 in (3 mm) thick while you preheat the grill. A gas barbecue should be brought to a temperature of 400 F (200 C). Brush grill with olive oil, place pieces of dough on grill, and cook for 3 to 4 minutes, with lid closed, until dough is slightly browned and beginning to puff up. Flip and grill the second side for a further 2 minutes, with lid closed, checking from time to time.
5. While grilling flatbreads, you can also grill the onion and plums. Place onion face down on grill and grill for about 4 minutes, until nicely charred. Grill plum halves at the same time, turning once, about 4 minutes total. The fruit will take less time than the flatbread, so when they’re done, place fruit on top rack of grill to keep warm.
6. When flatbreads are ready, remove to board or plate and cover each with some of the spinach. Slice grilled onion and plums and divide, along with goat cheese, among individual pieces of flatbread. Garnish with some additional pine nuts, fresh thyme, and a sprinkle of balsamic vinegar.
EACH SERVING CONTAINS: 204 calories; 7 g protein; 5 g total fat (2 g sat. fat); 34 g total carbohydrates (4 g sugars, 3 g fibre); 324 mg sodium
Flatbread dough can be made in advance and frozen. You can make a double or quadruple batch and freeze so you always have some on hand. Allow dough to rise in the fridge as described, but instead of bringing it out and allowing it to warm up, freeze individual portions in an airtight container.
Take dough out of the freezer the night before you wish to use it and allow to thaw in the refrigerator. Depending on how warm it is, allow 1 to 2 hours for it to come up to temperature before grilling.
Fragrant flavours of cinnamon, coriander, and cumin lend a warm spiciness to these meatball skewers made from ground turkey. Serve them on their own as part of a larger meal, or take them a step further by adding some grilled veggies and wrapping them in a pita for a portable handheld meal.
12 oz (340 g) ground turkey thigh meat
1 shallot, finely chopped
3 garlic cloves, peeled and crushed
1/2 tsp (2 mL) cinnamon
1/2 tsp (2 mL) coriander
1/2 tsp (2 mL) cumin
2 Tbsp (30 mL) finely chopped curly parsley
1 egg, lightly beaten
3 Tbsp (45 mL) ground rolled oats (see tip)
1/2 tsp (2 mL) salt
1. In medium-sized bowl, combine all ingredients with fork. Using a tablespoon measure, or a melon baller or cookie scoop of same size, scoop and roll mixture into balls. Refrigerate until ready to cook, up to 4 hours.
2. Remove from refrigerator 30 minutes prior to cooking. When ready to grill, place 4 balls on each of 6 moistened wooden skewers. Wipe any excess turkey from tip of the skewer with a small piece of kitchen roll or clean cloth. Grill skewers on grill preheated to 350 F (180 C), with lid closed, for approximately 4 to 5 minutes per side or until internal temperature reaches 165 F (75 C). Serve immediately.
EACH SERVING CONTAINS: 282 calories; 42 g protein; 11 g total fat (0 g sat. fat); 4 g total carbohydrates (0 g sugars, 1 g fibre); 206 mg sodium
You’ll benefit from additional flavour and save time if you prepare meatballs in advance. But hold off making up the skewers until just before cooking, since if they’re made up too early, the meat tends to pull away from the skewer, making it difficult to manoeuvre them while on the grill.
As you assemble skewers, squeeze meatballs around the skewer slightly with your hands so they “grab” onto the skewer and the other meatballs. When moving skewers on the grill, think of rolling them over, versus lifting and flipping them.
And don’t forget to soak wooden skewers in water for about 30 minutes before you assemble them.
Instead of the usual bread crumbs, use rolled oats and you’ll reduce your sodium intake significantly. Grind them up by blitzing them quickly in the food processor until they’re the texture of fine bread crumbs.
“Fragrant flavours of cinnamon, coriander, and cumin lend a warm spiciness to these meatball skewers made from ground turkey.”
Have a napkin handy when you serve these luscious grilled pineapple skewers. They’re as fun to eat as they are juicy, so we can’t guarantee that everyone stays perfectly clean. Grilled pineapple is a classic, but this version spices things up a bit, with just a pinch of heat that even kids will enjoy. Seared only until they begin to release their delicious juices but are still firm, these pineapple pops are topped off with a dollop of lime-zested coconut cream that’s perfect for dipping.
About 3/4 cup (180 mL) coconut whipped cream (see tip)
1 Tbsp (15 mL) coconut sugar
1 tsp (5 mL) cinnamon
1/2 tsp (2 mL) nutmeg
1/2 tsp (2 mL) allspice powder
1/4 tsp (1 mL) spicy smoked paprika
Pinch of salt
1 whole pineapple, skin removed, cored, and sectioned into 12 spears
1. About 4 hours in advance, make coconut whipped cream according to directions in the tip below and reserve.
2. You can also make sugar-spice mixture ahead of time by combining coconut sugar, spices, and salt, and setting aside. Soak 12 bamboo skewers in water for at least 30 minutes.
3. When ready to serve pineapple, insert soaked bamboo skewer into each piece of pineapple. Lightly dust each spear with sugar-spice mix. Heat grill to 375 F (190 C). Brush grill with a bit of neutral-flavoured oil (grapeseed oil works well) and place pineapple skewers down at a 45-degree angle to grill grates;
cook for 1 or 2 minutes, or until you have a nice grill mark and the pineapple lifts easily. Lift and replace pineapple at the opposite 45-degree angle to make a cross-hatch grill pattern. Repeat on the other side.
4. To serve, scoop a tablespoon of coconut whipped cream into a dish and top with a pineapple skewer. Sprinkle with additional lime zest if desired. Dip pineapple into coconut whipped cream as you eat it.
EACH SERVING CONTAINS: 100 calories; 1 g protein; 4 g total fat (3 g sat. fat); 18 g total carbohydrates (14 g sugars, 1 g fibre); 26 mg sodium
Coconut cream is made using a chilled can of coconut milk. Be sure to use full fat—not light— coconut cream, and chill it well overnight.
14 oz (400 mL) can of coconut milk, chilled overnight
4 tsp (20 mL) lime zest (about 2 limes)
For maximum effect, chill bowl and beaters overnight. About 4 hours in advance of serving, drain liquid from can (save for another use) and scoop out solid cream. Place cream in bowl of stand mixer. Whisk on high until light and fluffy, about 2 minutes. Add lime zest and mix to incorporate. Reserve, covered, in refrigerator, or chill in a very cold cooler until you’re ready to serve.
“Grilled pineapple is a classic, but this version spices things up a bit, with just a pinch of heat that even the kids will enjoy.”
Outdoor dining will be a breeze when you plan like a pro.
We tend to gravitate to the sun, but most will be more comfortable eating in the cool of the shade. Give some thought to where the sun will be at dinner time. It’s a lot easier to move your table to the right spot before you’ve laid the food out.
Most of us work on automatic when cooking in our kitchens, but when moving our base of operations to an outdoor location, our usual amenities may not be at hand. This is especially true if you’ll be away from your home, in a park, or at the beach. Plan your workstation in advance, considering how and where you’ll set up your work area, any special utensils you’ll need, and where you’ll put dirty dishes as you prep the meal.
With the sun on high, it’s important to stay hydrated. Even if you’re serving other beverages, water’s still your best friend when it comes to hydration. Make sure to have plenty of H2O on hand, and make it easy for friends and family to serve themselves. Keep it in a cool place, such as a separate table under the shade of a tree, and perk it up with mint leaves, lemon or lime slices, or a splash of apple cider vinegar.
If you have invited guests, it can be nice to make a welcome drink that can be easily and quickly dispensed when guests arrive. Try this refreshing cooler:
Pour 4 cups (1 L) boiling water over 2 tsp (10 mL) caraway seeds and 4 sprigs of mint. Allow to steep for 10 minutes. Strain. Add 2 tsp (10 mL) honey or maple syrup, and chill. Serve with additional sprigs of mint.
Usually, the more the merrier, but there are certain uninvited guests we’d prefer not to include. Plan a beautiful table, but avoid fragrant flowers that may attract insects. Herbs like rosemary will help keep insects away. A few well-placed net covers will protect food. And even the best-behaved pet may be tempted by your delicious meal, so keep food up high and out of their reach.
Whatever your plan, consider where the food will go, how you’ll serve it, and how you’ll keep it cool or hot, as the case may be. A table placed in a shady spot, away from the main eating area, allows everyone to serve themselves and keeps things neat. A progressive dinner is also an option and allows breaks in between dishes so you’re not trapped behind the grill.
One of the great things about outdoor grilling is that you can enjoy time with your family and friends while you cook. This is even more possible if the dishes are simple and easily prepared. Things
will go more smoothly if you have prep done in advance and don’t have too many dishes competing for grill space at one time. But you don’t have to do all the work yourself. Rope others into the fun.
Consider activities to keep kids and adults entertained while prep is happening. This may include helping with the prep, setting the table, or enjoying some outdoor games that all can participate in.
Over the course of an evening, the temperature can change, so if you want to keep the party going, have a sweater and a few blankets on hand to warm things up as the sun goes down.
Rain happens! But it doesn’t need to ruin your experience. Have a plan, just in case. A tarp or quickly erected tent has saved many an afternoon. Remember to go with the flow and embrace the moment. Likewise, don’t forget safety. Have a plan for fire, and only grill when and where it’s safe to do so.
There’s nothing like a road trip to provide fresh perspective to our lives and to help us recharge and renew. When it comes to eating, piling into the car and hitting the open road presents both challenges and delights. With a bit of planning, savouring delicious food can be that much easier, and a highly enjoyable part of the road trip experience.
RECIPES | Helena McMurdo
PHOTOS | Scott Yavis FOOD STYLING | Bruce Nollert
When planning your on-the-road menu, choose dishes that pack well or that get better as leftovers. And, of course, don’t forget the snacks. Homemade granola bars, nuts, veggies, and a pre-portioned bit of hummus or bean dip will help you avoid those hangry travel moments. These four convenient and easy-to-prepare recipe ideas will help you enjoy your holiday and pull off a feast when you’re far from home.
Dig out your cooler and read on—it’s time to hit the road!
Making a big batch of hearty granola is a great way to satisfy breakfast and snacking needs and proves endlessly versatile while on the road. Throw in a handful of dark chocolate chips to turn into a trail mix, perfect for keeping hunger at bay while you’re out and about. This granola is also ideal for turning fresh fruit you discover on your travels into a delicious dessert. We’ve used cherries here, but grilled peaches, apricots, blueberries, or any fresh, seasonal bounty would work amazingly well.
GRANOLA
3 cups (750 mL) rolled oats
1 cup (500 mL) slivered almonds
1/3 cup (80 mL) hemp hearts
2 Tbsp (30 mL) sesame seeds
Pinch of salt
1/4 tsp (1 mL) black pepper
1/4 cup (60 mL) maple syrup
1/4 cup (60 mL) melted coconut oil
1 Tbsp (15 mL) vanilla extract
1 tsp (5 mL) cardamom
1/2 tsp (2 mL) cinnamon
1/2 cup (125 mL) dried cranberries
1 cup (250 mL) cherries, pitted
2 tsp (10 mL) mini dairy-free chocolate chips
1/2 cup (125 mL) granola base
1. Preheat oven to 325 F (160 C).
2. In large bowl, combine oats, almonds, hemp hearts, sesame seeds, salt, and pepper.
3. In small bowl, combine maple syrup, coconut oil, vanilla, cardamom, and cinnamon. Pour wet ingredients over oat mixture and mix until well combined.
4. Line baking sheet with parchment paper and spread mixture evenly overtop. If you like your granola chunky, press mixture with a spatula before baking. Bake for 25 to 30 minutes, or until oats and almonds have turned deep golden brown. Remove baking sheet from oven, add cranberries, and stir occasionally while granola cools completely. Pack granola in sealed container.
5. To make crumble, place cherries in appropriately sized cast iron skillet. Sprinkle with chocolate chips and granola. Cover and bake in preheated 350 F (180 C) oven for 20 minutes, or over the hot coals of a campfire, until juices are bubbling. Remove cover and bake for a further 5 minutes.
SERVES 10
EACH SERVING CONTAINS: 397 calories; 10 g protein; 20 g total fat (8 g sat. fat); 46 g total carbohydrates (29 g sugars, 8 g fibre); 17 mg sodium
To turn your Go-Everywhere Granola into your Go-Everywhere Trail Mix, simply add 1/4 cup (60 mL) mini dairy-free chocolate chips and hit the trails.
To make the most of a fruitful bounty, and to add an extra dimension of flavour, use a mixture of sour and sweet cherries—and don’t forget to pack a cherry pitter!
Yogurt completely transforms the texture of these chicken thighs, making them tender and flavourful with bright notes of lemon and cilantro. Ideal for a day trip, these can be marinated in the morning and cooked in the evening, but they also work well when cooked in advance and packed for a picnic to be eaten cold.
6 garlic cloves, peeled and crushed
1/4 cup (60 mL) lemon zest
1/4 cup (60 mL) lemon juice
1 cup (250 mL) chopped cilantro leaves and stems
2 cups (500 mL) Greek yogurt
8 chicken thighs, skinless and boneless
1/4 tsp (1 mL) salt
1/2 tsp (2 mL) black pepper
1. In large bowl, combine garlic, lemon zest, juice, cilantro, and yogurt. Pack half the yogurt mixture in a sealable container to be used as a dip and refrigerate. Set aside remainder to use as marinade while you prepare the chicken.
2. On cutting board, lay sheet of parchment paper, then chicken pieces, and then cover with a second sheet of parchment paper. Using a large rolling pin or meat tenderizer, pound meat to flatten. This will ensure pieces cook evenly.
3. Brush marinade onto each side of each piece of chicken and layer chicken in sealable storage container suitable for transporting in your cooler. Add in any remaining marinade. Seal container and refrigerate, or place in your cooler until ready to grill. Allow chicken to marinate for at least 4 hours and no more than 24. When ready to eat, grill each chicken piece on hot grill for 3 to 5 minutes per side, or until meat releases easily from grill. Discard any excess marinade. Serve with reserved yogurt dip.
EACH SERVING CONTAINS: 361 calories; 50 g protein; 17 g total fat (2 g sat. fat); 8 g total carbohydrates (5 g sugars, 1 g fibre); 190 mg sodium
Marinate chicken thighs for anywhere between 4 and 24 hours. Discard excess marinade that has been in contact with raw chicken. It should not be consumed uncooked.
“Yogurt completely transforms the texture of these chicken thighs, making them tender and flavourful with bright notes of lemon and cilantro.”
No need to pack every sauce from your refrigerator door. Make up a few homemade versions and portion just what you need for the trip. Freeze them so they can serve as extra cooling packs. They’ll thaw out quickly when you arrive at your location. Here are a few ideas.
If you plan to grill, consider making up a dry spice rub ahead of time, so you don’t have to pack every spice in the cupboard.
Red wine vinegar, extra-virgin olive oil, crushed red pepper flakes, and plenty of fresh parsley and cilantro make a perfect accompaniment to grilled meats and fish.
Yogurt can be combined with myriad flavours from fresh and herby to sweet or spicy. It can do double duty as a marinade for meats or as a dipping sauce for vegetables. Just make sure you don’t use any marinade that has been in contact with meat as a dip.
A bit of ripe fruit, some vinegar, honey, soy sauce … experiment with your own flavours for a barbecue sauce that’s all your own.
Citrusy and slightly sour sumac and a touch of maple syrup enliven pickled onions in a perfect complement to this salad. Kale and Napa cabbage stand up for hours to the sweet and puckery dressing, and hearty farro will keep you going while on the road. This salad is sure to be a favourite for picnics, backyard potlucks, or road trip lunch stops.
1 cup (250 mL) finely sliced red onion
3 Tbsp (45 mL) apple cider vinegar
1/4 tsp (1 mL) crushed red pepper flakes
1 tsp (5 mL) maple syrup
1 tsp (5 mL) sumac
Pinch of salt
1/4 tsp (1 mL) black pepper
2 Tbsp (30 mL) extra-virgin olive oil, divided
5 cups (1.25 L) finely sliced kale
1 cup (250 mL) finely sliced Napa cabbage
2/3 cup (160 mL) finely sliced fresh mint
3 Medjool dates, pits removed and finely chopped
2 cups (500 mL) cooked farro, drained and cooled
This salad stands up well, even while dressed, for up to 4 hours. (Truth be told, I’ve often happily eaten it the next day.) In fact, time helps kale to soften up and become even more delicious.
If you’re travelling for a longer period, make the pickled onion dressing as described above: let it stand for about 20 minutes, and then add all the oil and pack it into a separate container so you can finish the salad when you arrive at your destination. The pickled onions are also great with steaks or chicken.
1. In small bowl, combine onion, vinegar, red pepper flakes, maple syrup, sumac, salt, and pepper, and set aside.
2. In large bowl, add 1 Tbsp (15 mL) olive oil and kale, and massage kale for a few minutes with your hands. Let stand for 20 minutes.
3. To assemble salad, toss kale, pickled onion dressing, and remaining olive oil with cabbage, mint, dates, and farro. Keep cool or refrigerate for up to 4 hours before enjoying.
EACH SERVING CONTAINS: 107 calories; 3 g protein; 4 g total fat (1 g sat. fat); 18 g total carbohydrates (3 g sugars, 4 g fibre); 42 mg sodium
Veggies and dip are a healthy road trip staple, perfect for snacking, pit stops, or appetizers. Take them a step further in this recipe, inspired by Vietnamese-style salad rolls. Paired with a spicy peanut sauce, they’re packed with carrots, crunchy broccoli, cashews, and a hint of mint. They’re hearty enough for a lunchtime picnic or anytime you need a little something to keep you going.
PEANUT SAUCE
3 Tbsp (45 mL) peanut butter
1 1/2 Tbsp (22 mL) rice wine vinegar
1 tsp (5 mL) sesame oil
1/2 tsp (2 mL) tamari
4 Tbsp (60 mL) water, or more as required
1/2 tsp (2 mL) grated gingerroot
2 garlic cloves, peeled and crushed
1/4 tsp (1 mL) crushed red pepper flakes
SALAD ROLLS
8 rice paper wrappers
18 fresh mint leaves
4 radishes, thinly sliced
8 butter lettuce leaves
5 broccoli florets, thinly sliced
24 cashews, pulsed in food processor to pea-sized pieces
2 medium carrots, cut into matchsticks
1 cup (250 mL) baby spinach leaves, stems removed
1. In small bowl, combine peanut butter, rice wine vinegar, sesame oil, and tamari. Add water, a little at a time, and mix slowly with a fork or spoon to gradually loosen the stiff peanut butter mixture. Once sauce is smooth, if you want a looser consistency, add more water, a teaspoon at a time. Once you’re happy with the consistency, add gingerroot, garlic, and red pepper flakes; mix through, and then pack into a sealable container.
2. To assemble rolls, first set out a clean cutting board for your workspace. Fill a wide, shallow bowl with hot (not boiling) water and, working quickly, soften one wrapper in water and lay it on your cutting board. Place 3 mint leaves and 3 radish slices on wrapper. Add lettuce, fill with cashews, a few slices of broccoli, and a few carrot matchsticks, and finally spinach. Roll tightly and repeat with remaining wrappers until you have 8 rolls. See tip for more wrapping advice.
Pack in a sealable container, keep cold, and eat within 24 hours with spicy peanut sauce.
EACH SERVING CONTAINS: 375 calories; 12 g protein; 22 g total fat (4 g sat. fat); 37 g total carbohydrates (6 g sugars, 4 g fibre);
174 mg sodium
It’s easier to wrap the rolls if you lay butter lettuce on the wrapper so the leaf’s central vein is parallel to the countertop edge closest to your body. This way, when you roll the wrap away from you, you won’t be rolling against that crisp central vein. As you roll, gather side edges toward the centre, tucking them in as you do. If the wrap tears, rather than re-roll, just roll it in a second wrapper.
To ensure your rolls don’t stick to the container or each other, a light spray of oil over the wrapped rolls may help. As well, you can layer the bottom of the container with butter leaves as a barrier to prevent them from sticking to the bottom.
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Here’s a handy roundup of brain health supports from this issue of sage . Read through this list and make a note of the ones that make sense for you and your family. Then breeze through the grocery store, confident that you’re filling your cart with seriously healthy star power.
Curcumin (p.13)
Curcumin has antioxidant and anti-inflammatory properties and may be helpful for brain function after concussion.
Chamomile (p.20)
Chamomile has been shown to support brain health with its anxiolytic and antidepressant effects.
Magnesium (p.13)
Research shows a role for magnesium in the management of migraine, depression, anxiety, and stroke.
Omega-3s (p.20)
This fatty acid has been shown to support brain health and can help reduce anxiety and depression.
Fish oil (p.13)
Fish oil has anti-inflammatory effects that may benefit brain function and slow cognitive decline.
Zinc (p.13)
Research suggests zinc is involved in the regulation of the permeability of the blood-brain barrier, and a deficiency is associated with an increased susceptibility to chronic inflammation.
Hempseed oil (p.31)
Hempseeds offer a nutritious bonus: they’re loaded with heart-healthy polyunsaturated fatty acids (linoleic, alpha-linolenic, and gamma-linolenic) as well as omega-6 to omega-3 fatty acids.
It’s fast + fun, with zero commitment!
We hope you enjoyed this issue of sage and gained some insights into how a healthy mind can lead to a happier you. As you move into summer, we encourage you to keep your brain health top of mind and incorporate some of the strategies mentioned within. After all, there’s no time like the present to make positive changes in your life!
While we’re not wishing the time away (there’s still lots of time to soak up the sun!), the promise of a cozy fall seems right around the corner. We’re looking forward to sharing our September issue with you exploring all things kids’ health. We’ll bring you advice on how to keep the little ones in your life happy and healthy as the school year starts, while still taking time to focus on your own health.
Of course, we’ll be stocking the pages with tasty recipes to keep you nourished all autumn long, as well as tips on how to bring more natural wellness into your day-to-day life.
Until then, we wish you many sunny summer days!
