Sage OctNov 2023

Omega-3

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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.

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“During these cold-weather months, nothing says comfort like warm spices including cinnamon, clove, and nutmeg.”

p. 40

Grateful at any age

Aging is inevitable—but we always have a choice when it comes to our attitude. We can choose to empower ourselves toward a healthy life and be proud of the daily choices we make along the way.

In this issue of sage, we’re shining a light on what it means to age in a healthy, purposeful way, full of meaning and promise for the future. We dive into topics that provide extra information on all things healthy aging in order to support you on your quest for longevity.

For that reason, we’ll take a look into the science behind decision making and memory as we age. We also explore some less-talked-about facets of growing older, like loneliness, along with some strategies to combat them. Then, for all you pet lovers, we share a few ways you can support your pets as they age.

Of course, no issue of sage is complete without some mouth-watering recipes, so we’re providing you all the deliciousness you need—while also keeping your healthy bones in mind—with some savoury, and sweet offerings that will aid you in the long run. We also help you add a twist to your Thanksgiving celebrations with our unique take on a few Turkey Day recipes.

As we dive deep into the comforts of fall, and begin to feel 2023 draw to a close, we hope you take the time to be present in all the joyful moments and proud of your own resilience through the difficult ones. And above all, savour the rest of your trips around the sun by taking the time to shower yourself, and those you care about, with love.

Wishing you continued health and wellness, the team at sage

“Aging is not lost youth but a new stage of opportunity and strength.”

- Betty Friedan

What’s new in the world of natural

Tidy up your space with a “Hollywood clean”

You’ve heard of giving your home a deep clean—but what about a Hollywood clean? As explained in her now famous TikTok video, the term Hollywood clean was cheekily coined by the parents of Sarah Nicole (@sare.nicolee). The method is defined as a “surfacelevel” clean that is all about getting your space functional and presentable, including wiping down surfaces and putting clutter away.

Because Hollywood cleaning is far less of a time commitment, the idea is that you’ll be able to stay on top of basic chores, without becoming overwhelmed. Studies show that clutter is associated with greater life dissatisfaction and can have a negative impact on subjective well-being. To keep your living space Hollywood clean and smelling fresh, try making your own all-purpose cleaning spray by combining a cup of white vinegar with a chopped-up lemon in a spray bottle.

Try black seed oil for its health benefits

Native to Asia and the Mediterranean, black seed has been used as a traditional healing remedy for thousands of years. These seeds are typically cold pressed and the extracted oil is utilized for its medicinal benefits or used in cooking. Black seed oil has a pungent, bitter taste and is often mixed with a sweetener like sugar or honey. It can also be taken in capsule form.

Black seed oil has many healing benefits which are supported by scientific research. It has been shown to fight inflammation, protect against asthma and fever, reduce allergy symptoms, heal acne, and even lower cholesterol and blood sugar levels in individuals who have type 2 diabetes.

Sip on hibiscus water for a better night’s sleep

Struggling with sleep? Give hibiscus water a try! Also known as hibiscus tea or agua de Jamaica, hibiscus water is made from the dried outer pods or sepals of tropical Hibiscus sabdariffa flowers. With a tart, cranberry-like flavour, this unique drink is traditionally served cold and sweetened (but can also be served hot and without any added sweetener if you don’t mind the sour taste).

Hibiscus water is a rich source of polyphenols and antioxidants, particularly vitamin C, which have been shown to lower inflammation in the body.

In terms of its use as a sleep aid, studies have shown there may be a connection between consuming hibiscus and increased time spent in a deep sleep. Avoiding caffeinated beverages before bedtime and replacing them with non-caffeinated drinks is also linked to improved sleep quality. Even though research about hibiscus water’s impact on sleep is still limited, comforting bedtime routines, such as sipping a cup of hibiscus water, are a positive step towards getting a good night’s rest.

Relax and recharge with CBD-infused drinks

With alcohol sales on the decline in the US, the popularity of CBD-infused beverages has soared, suggesting this alcohol-free alternative may be here to stay. Among its many other possible health benefits, CBD may help with anxiety-related disorders and insomnia. (Note: CBD is a non-psychoactive compound found in cannabis, meaning it doesn’t produce a high.)

With a variety of CBD-infused beverages now available for purchase, including seltzer water, botanical blends, electrolyte shots, mocktails, and single-serving drink mix packets—all with varying dosages of CBD—you can find the perfect drink for you. You can also make your own soothing CBD drinks at home by adding a few drops of a CBD oil or tincture to any of your favourite beverages, hot or cold!

Growing older can be a lonely trip

Here are some ways to enjoy the journey

WORDS | Dr. Amy Green

Lana Adams never really experienced loneliness until she hit her seventies; for 68-year-old Uli Novak, it was when he retired about three years ago. “I suddenly had all these empty days to fill,” Novak recalls. “I missed the daily banter with colleagues—and feeling needed and productive.”

Adams’ and Novak’s stories are all too common. In fact, 43 percent of adults over age 60 say they feel lonely, and about one in four people over 65 are considered socially isolated. Although having fewer social connections as one ages contributes to loneliness, it doesn’t paint the whole picture.

Things including loss of touch and intimacy, illness, disability, and loss of loved ones can all play a role. Ageist attitudes also contribute, as many seniors feel pushed to the outskirts of society.

Far too often loneliness and social isolation are brushed aside as inevitable parts of aging. In reality, they are serious issues, thought to increase one’s risk of dementia, depression, and cardiovascular disease. On the flip side, older individuals who have more social support have greater resilience in response to life stressors and illness.

Scholars in the gerontology field, or the study of aging, agree that helping older adults stay meaningfully engaged with their communities is crucial—not only to seniors themselves, but also to society at large. Although we tend to take an unfavourable view on aging by focusing on things such as disease and decline, elders can make immense contributions to society with their skills, experiences, time, and wisdom.

There are no quick fixes to eliminate loneliness and isolation, and addressing these issues needs to occur at a widespread, systemic level. At the same time, smaller-scale, meaningful solutions to prevent and treat loneliness do exist.

The human-animal connection

Adams, who’s 72 and lives on her own, never thought she’d get a cat until she adopted Hunter a year ago. Now,

she doesn’t know what she’d do without him. “He brings me so much joy and makes me laugh every day,” she says.

Studies suggest that the human-animal bond is a powerful one; it can decrease blood pressure, stress, and cognitive decline in older adults. Pet owners—especially dog parents—are also more likely to be active outdoors, getting an additional physical and mental boost.

The power of a positive mindset

Adams wants to age with optimism—something that she believes will contribute to her physical and psychological health. Research supports her view, suggesting that optimistic seniors are happier and have a lower risk of mortality.

One study found that keeping a daily list of three positive events decreased stress in adults aged 60 and over. Adams herself has been keeping a daily gratitude journal. “Every morning, I try to think of something to be grateful for, even if it’s just tiny,” she says.

Intergenerational connections

We tend to divide up communities by age: kids in schools, older individuals in retirement homes. However, close contact across generations creates valuable connections and mutual benefits.

“I don’t want to just be around people my own age,” Hylton says. “I like seeing the new moms with their babies at the playground.” She adds that the energy of her teenage grandkids “keeps her young.”

Certain initiatives are beginning to emphasize the benefits of intergenerational connections. Co-housing communities are becoming increasingly popular, such as placing young families near older adults who can act as surrogate grandparents.

Research shows that when kids get regular care and attention from older adults, they have fewer emotional and behavioural problems. Older individuals also reap the benefits; studies show that regularly involved grandparents experience decreased risk of depression, cognitive decline, and mortality.

Building a support network

Having more hobbies and increased contact with friends and family reduces loneliness across age, gender, and other lifestyle factors. Combining social interaction with physical activity may be especially effective. Research conducted at the University of British Columbia found that a group exercise program significantly reduced loneliness in people aged 60 and older.

Of course, socializing can be taxing if one is suffering from illness or disability, which can severely limit daily activities. Virtual alternatives—such as online support groups or messaging programs—can combat some of the impacts of loneliness for those with limitations.

Prioritizing your most important connections and activities can also be helpful. At this point in her life, Adams says that friendship is about quality—not quantity. “I want to walk away from each visit feeling like it was worth it,” she says.

Giving back

When Hylton started volunteering with a seniors’ support program a couple years ago, it gave her a sense of purpose. The health benefits of volunteerism are well documented, including its positive impact on lifespan. Hylton adds, “I like connecting with people older than I am, playing cards together or helping them out, and just sharing our stories.”

Whether it’s through volunteering like Hylton, or fostering community your own way, growing old doesn’t need to happen in isolation. Though combatting loneliness may not seem like an easy task, living with gratitude, accepting change, and above all, embracing community, can help you love the journey of aging.

LIGHT THERAPY CAN BOOST YOUR MOOD

Light therapy, which involves sitting next to a special light box for 30 minutes each morning, shows promise in helping elderly individuals struggling with depression—which often goes hand-in-hand with loneliness. Promisingly, when symptoms of depression improve, people may be more likely to connect with people and activities that are important to them, in turn, alleviating feelings of loneliness.

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Your blueprint for pain-free aging

While it’s a blessing to live a long life, the aging process comes with its share of aches and pains. To add insult to injury, it’s a hit to the ego to admit that the agile, pain-free, and seemingly immortal body you once enjoyed isn’t the same one you have now.

WORDS | Dr. Cassie Irwin, ND

The pains of aging

We may not like to acknowledge that we need to adapt our body care to our life stage. This becomes a problem when it comes to pain management, particularly if you’re the type to tough it out until your body repairs itself.

The healing process is slower in an aging body, so underestimating pain, delaying treatment, or avoiding care due to pain-related fear may lead to the development of chronic pain and associated disability.

Chronic pain is associated with limited mobility and an increase in depressive thoughts, thereby reducing quality of life. Insufficiently treated pain in older adults can negatively impact physical, cognitive, and social well-being.

But here’s the good news: treating acute pain appropriately may prevent its development into chronic pain, while managing existing chronic pain can improve quality of life and promote a healthy lifespan in the years to come.

EFFECTS OF PAIN

Pain in older adults is associated with the following complications:

• reduced mobility

• poor balance

• increased fall risk

• general disability

• depression

• anxiety

• lower income

When pain overstays its welcome

Acute pain is usually triggered by injury or trauma and serves as a protection mechanism to deter us from further harm. The body’s pro-inflammatory molecules work to combat pain, and this process should resolve once the threat has subsided and the damaged tissues have been repaired.

But when acute pain is poorly managed, a process called “wind-up” takes place in the nervous system known as sensitization. This process may drive the development of chronic pain. Pain is considered chronic when it has persisted for three months or longer.

Collaborative care

The “biopsychosocial model” of care acknowledges the intricate connections between physical, psychological, and social experiences of health. Multidisciplinary biopsychosocial rehabilitation (MBR) for pain targets these connections and is delivered through a collaboration of different health care professionals. This approach to pain management has been shown to provide positive clinical outcomes while being cost effective over time.

Curate your multidisciplinary pain management team by seeking the care of diverse practitioners, such as a naturopathic doctor, acupuncturist, psychotherapist, hypnotherapist, and osteopathic manual therapist. These care providers can offer evidence-based pain management treatments.

Evidence-based pain treatments

Acupuncture aims to relieve pain by stimulating the central nervous system, and has been shown to reduce chronic low back pain.

Mind-body approaches such as cognitive behavioural therapy and mindfulness-based stress reduction help reduce chronic low back pain.

Hypnotherapy is effective in reducing chronic pain for some individuals.

Osteopathy is shown to be helpful in some cases of low back pain.

Music therapy is effective in lowering pain for end-of-life care patients.

Fight inflammation with food

An anti-inflammatory approach to eating is helpful for managing acute and chronic pain. Cut back on sugar, processed foods, and trans fats, and opt for a food plan based on whole foods including fruits and vegetables, healthy fats, fish and unprocessed meats, and whole grains.

If your pain originates from the digestive tract or from an autoimmune condition, consider testing for sensitivities to gluten and other foods. Ask your naturopathic doctor for testing options and avoid these food sensitivities while healing your gut.

Treat yourself

• Aromatherapy may help manage pain.

• Tai chi is useful in chronic low back pain among older adults.

• Pulsed electromagnetic field (PEMF) therapy reduces pain and stiffness, while benefiting physical function in osteoarthritis.

Easing up is wise

With acute pain, it’s particularly important to rest the painful area to reduce inflammation and allow for healing. Manage chronic pain by resting throughout activities that aggravate your pain. And if you’re pain free and going about your busy day, remember to rest and stretch every once in a while, to avoid fatigue and injury.

Staying active is important

It’s no surprise that exercise improves chronic pain and associated disability. On top of strengthening muscles, improving flexibility, and promoting joint stability, research suggests that exercise also increases the body’s production of pain-relieving molecules.

Of course, when pain interferes with exercise, we have a problem! The type, intensity, and frequency of exercise that’s best for you depends on whether your pain is acute or chronic, as well as on the cause of your pain (for example, a broken bone versus nerve damage).

Consult with a physiotherapist or kinesiologist for an individualized exercise treatment program, which has been shown to reduce pain and promote function.

Mind over matter works wonders

Optimism has been shown to help protect our bodies against day-to-day pain-related disruptions and increases goal-directed activity in older adults. Research suggests that older adults can apply cognitive pain control mechanisms to increase the efficacy of pain treatments. Embracing the mind-body connection is just one more step that can lead to a pain-managed life and a happier you.

BEFORE YOU ACCEPT THAT PRESCRIPTION …

The pain-relieving benefit of opioids comes with sizable side effects and risks such as drowsiness and addiction, which you should discuss with your doctor before treatment. Chat with your prescribing physician about treatment alternatives, medical history, and any other important questions you may have.

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SUPPLEMENT, naturally

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turmeric supplementation improves pain and function in knee osteoarthritis

capsaicin

ginger supplementation relieves migraine, and inhaling its essential oil may help chronic low back pain

white willow bark

caffeine

eucalyptus inhaling essential oil may reduce post-surgical pain

cherry juice extract CBD

rosemary reduces menstrual cramps and pain

peppermint oil improves abdominal pain in IBS, as well as chest pain and difficulty swallowing in esophageal disorders

glucosamine

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extract may relieve acute pain and migraine

Sowing strength for the long run

WORDS | Isabela Vera

In the spring of 2018, Christopher K. received a call that changed his life forever. His brother had passed away at the age of 27, and he needed to leave Berlin immediately to fly back to his hometown of Columbus, Ohio.

Overthe many years I’ve known Christopher, I’ve always been impressed with his spiritual resilience in the face of such adversity. He has navigated his loss with grace, fortitude, and steadfastness.

Many of us have experienced challenging moments in life. Whatever the source, like Christopher, we can draw on the same type of spiritual stamina—the ability to call on calmness under distress—to help us not only survive but thrive in an unpredictable world.

What is spiritual stamina?

First, what is our spirit? We can think of it as our life force, which we express in the ways we relate to the world through our thoughts, attitudes, and actions.

“Spiritual stamina means having the ability to navigate the highs and lows of life with flexibility, openness, and acceptance,” says Natalie Hirsch, a psychologist based in Melbourne, Australia. “It does not mean that difficult times become absent or nonexistent; spiritual stamina helps us to create space for such challenges and to manage them when they arise.”

How do you build spiritual stamina?

Having self-confidence

Confidence helps us feel ready for the experiences that life throws at us, and it also helps us try again if things don’t work out the first time.

Looking for lessons in tough situations

Instead of focusing on what this event is taking away from you, think about what it can bring : new knowledge about yourself, others around you, or the world we live in, which will help you move with more ease next time.

“I try to focus on the sense that loss can deepen you in beautiful ways,” says Christopher on resilience after loss. “It brings you closer to those around you and the beating heart of the world.”

Finding purpose in challenging times

Working toward a goal can help you to cultivate positive energy. For example, in the years following the loss of his brother, Christopher focused on putting his energy into his climate policy work, which he said gave him a much-needed sense of purpose.

KNOWING WHEN AN ISSUE IS BEYOND US

Spiritual stamina allows us to take back control over our own lives, but it’s important not to get too caught up in narratives about individual resilience. In society today, there are many oppressive power structures that affect people’s lives, particularly those with historically marginalized identities. Dismantling these requires structural, not individual, change.

Positive self-talk: a beginner’s guide

The next time you find yourself in a challenging situation, try replacing any negative self-talk with positive affirmations:

• Instead of “I don’t know anything,” think, “If this goes wrong, I will learn from it.”

• Instead of “I will fail,” think, “I want to succeed.”

• Instead of “This is too difficult,” think, “It sounds challenging.”

• Instead of “I can’t do it,” think, “I will give it my best try.”

Bringing it in

You can cultivate spiritual stamina in many ways. Firstly, says Hirsch, prioritize self-care and activities that bring you back into balance, such as a daily walk, meditation, maintaining a well-balanced diet, or a regular sleep routine.

Positive self-talk can also help you build spiritual strength; a study focused on athletes found that motivational self-talk helped them develop better technique and have a more regular heart rate while performing.

Physical and mental exercise can also improve mental strength, calmness, and self-confidence. Make time for regular workouts and yoga sessions. Also, consider taking up brain games such as crosswords or Sudoku.

Another great way to increase spiritual stamina is by planning ahead, whether that means work tasks, meals, or childcare: the more organized you feel, the easier it is to stay grounded when challenging situations arise.

Finally, know that you don’t need to go through hard times on your own. If you are feeling overwhelmed, lost, stressed, or scared, talk about your feelings with people you trust. Science shows that it will make you feel better.

For Christopher, an important part of his resilience has been cultivated through therapy, as well as his “sense of place and community.” Hirsch also recommends nurturing important relationships in your life and seeking out professional help as needed for further guidance and support.

LISTEN TO YOUR MIND, BODY, AND SPIRIT

Spiritual stamina can help us endure tough situations to a certain extent. However, pushing ourselves past our physical, mental, and spiritual limits is a key driver of burnout, resulting in emotional exhaustion and detachment. If you’re worried about burnout, talk to a trusted care provider.

The benefits of spiritual stamina

“Spiritual stamina increases feelings of calm and reduces stress, which helps to regulate the nervous system,” says Hirsch. Practices to strengthen your spiritual stamina, such as physical exercise, have been shown to reduce symptoms of anxiety and depression and improve memory, cognition, and self-esteem, which, in turn, is linked strongly to happiness.

In this way, we can understand spiritual stamina as a circle: its various components are mutually beneficial, helping us live healthier, happier, and more resilient lives.

Beautiful Smoother Skin

Caring for your furry friends

Casey is an off-white Wheaten terrier about to turn

16. His hearing is limited, but he loves daily walks, and old-age grumpiness has nothing on him. He takes a daily multivitamin supplement with probiotics and enjoys long naps.

Aging is what happens when you live

The 7-for-1 age ratio for dogs may cause concern about our friends’ rapid aging, but here’s good news: there are many things we can do to prevent our pets from aging prematurely.

COMMON CONCERNS FOR PETS

Some of the more common illnesses that affect our beloved pets as they age include the following:

• obesity

• endocrine dysfunction

• increased risk of various cancers

• kidney disease

• heart disease

• osteoarthritis

Prevention goes a long way

Nowadays, we know how to support our pets’ digestive and joint health, as well as how to reduce chronic inflammation levels, which may all be factors in premature aging and risk factors for chronic disease.

Good quality food—not too much

Much like us, our pets have likes and dislikes, so choosing the best and most nutritious food for them may be a challenge. To ensure nutritional needs are met, talk to your vet about an appropriate diet, but avoid extra treats, as they can increase the risk of weight gain.

Obesity comes with a higher risk of insulin resistance, type 2 diabetes, and heart disease in both dogs and cats, and it shortens their lifespan. Also, as they age, pets become less physically active, which makes it harder to manage the extra weight.

As pets age, they lose muscle mass and become frail

due to less nutrient absorption and slower digestion. Their microbiomes, like ours, also become less flexible and varied, so careful supplementation of probiotics and prebiotics may help boost good bacteria, while crowding out bad ones.

GOING AU NATUREL?

Add some greens to your pets’ food, such as finely chopped kale, broccoli, or dandelion greens. For a powerful antiinflammatory and anticancer boost, try broccoli sprouts. Berries are also anti-inflammatory and supply fibre.

Supplementation—just what they need

Even from the early years, you can start introducing helpful additions, such as essential fatty acid supplements, to your pet’s daily regimen. Omega-3 supplements can support the immune system and reduce risk of chronic inflammation and diseases such as arthritis.

Choose a sustainable source of fish oil or try greenlipped mussel oil. You can also try hempseeds, which have a balanced mix of essential fatty acids.

PREVENTION HACKS

Help reduce your pet’s inflammation by using some hacks from your own healthcare routine: add a tablespoon of apple cider vinegar to the water bowl or a turmeric supplement to food, both of which may help reduce bodily stress and inflammation.

Dental care—it’s important

Our senior pets need to have their teeth checked at least once a year to catch any signs of gum disease, cancer, or other chronic diseases early on.

And, aside from being off-putting, bad breath may be an indicator of health issues. It can signal bacterial growth, which can spread to affect the kidney, heart, and liver. Quality of life can also be affected, leading to malnutrition at a time when proper nutrition is essential.

WORDS | Daniela Ginta, MSc, NNCP

CBD OIL FOR PETS

While more research is needed to fully validate cannabidiol (CBD) oil as a treatment for stressed pets, the remedy is increasingly being used for disorders related to anxiety, seizures, and pain in canines.

CBD oil was also shown to help reduce osteoarthritis pain and improve activity levels in dogs. Researchers feel more research is needed to understand the beneficial effects and safety of CBD use in cats.

Stress—it affects pets too

Just as stress can accelerate the aging process in humans, it can do the same for our pets. Stress increases cortisol, the stress hormone, and, thus, the risk of inflammation and chronic disease. Understanding what causes your pet’s stress is the first step in helping them to keep it to a minimum.

Pets may become more irritable as they get older, and they can display signs of cognitive decline, which makes them slower, more confused, and often more prone to potty mishaps. Aging can also heighten behavioural issues, such as separation anxiety and restlessness, which can also affect their sleep.

Mind the joints—theirs age like ours

Much like us, our beloved pets may experience joint stiffness and pain as they age, more so after taxing activities.

Osteoarthritis is common in dogs over eight years old, and some of the larger breeds may have a higher risk. However, one of the biggest risk factors is being overweight, which increases the stress on their joints.

Most cats 10 and older suffer from arthritis, which can result in an altered gait, as well as an inability to properly use the litter box. Shoulders and elbows are most affected, but so, too, are their knees, wrists, and hips. Provide them with easier ways to access their favourite lounging spots and keep an eye on their grooming abilities, which may decline due to reduced mobility.

For your canine buddy, choose lower-impact activities such as walking, non-strenuous hiking, or swimming, and ask your vet about glucosamine and chondroitin supplements for joint pain. While generally safe, it’s important to match the dosage to their body weight.

AN APPLE A DAY …

No, it won’t keep the vet away. In fact, it’s recommended that you have your pet seen regularly to detect signs of aging and possible chronic illness from creeping in.

Say it again—it’s never too much

One thing our pets, aging or not, love without end is just being with us. But above that, there is a magic thing that makes their hearts dance: hearing, again and again, how good they are. Don’t praise only when they do something you like. Do it just because they are. At the end of the day, that’s the one thing we all want most of all: their presence and the uplifting reminder of unconditional love.

WORDS

Maintaining mental capacity as you grow older

| Theodore D. Cosco, PhD

Aroundthe world, we’re getting older: the number of older adults in the population is steadily rising. Advances in modern medicine and technology have led to widespread increases in lifespan. But improvements in the quality of life and the lived experience of growing older have not seen the same level of attention.

As we grow older, we experience a decline in functional abilities, ranging from decreasing manual dexterity and vision to changes in cognitive functioning.

However, studies of individuals’ perceived happiness throughout life suggest that older adults actually experience higher levels of life satisfaction and well-being compared to previous time periods in their lives.

That’s not to say, though, that there aren’t challenges to be encountered, particularly regarding aspects of cognition such as decision making and memory.

The cognition pyramid

Cognition, the process of thinking and understanding, can be explained as a conceptual hierarchy resembling a pyramid, starting with simple tasks, and building in complexity.

At the base of the pyramid: attention, which relates to one’s capacity to direct focus.

The second layer: visuospatial (or visual perception) and language skills, which include the capacity to orient oneself in the world and to communicate.

The third layer: memory, which includes the ability to store and recall pieces of information.

The top layer: executive functioning, which includes your ability to do complex tasks that integrate previous layers of the pyramid, such as making decisions, navigating public transport, or preparing a multi-course meal.

It’s important to note that, although growing older is associated with age-related declines in cognitive functioning, not everyone experiences these changes in the same way. Some may experience few to no cognitive changes, while others may experience more severe changes, such as Alzheimer’s disease. Interestingly, the development of cognitive skills in early life progresses upward, from the bottom of the pyramid to the top. But these skills are lost in the reverse order in persons who live with dementia. Recent research provides insights into the steps we might take toward maintaining high levels of cognitive function over the course of our life.

STAY SOCIAL

Socialization is part of being human, and it can have positive impacts throughout life. Research has established a link between hearing loss and cognitive decline. One hypothesis for this? People who have hearing-related challenges may be less able to participate in social conversations, resulting in fewer social interactions, which then leads to less cognitive activity.

Our cognitive reserve

The concept of “cognitive reserve” refers to the resources we build up over our lives that provide a form of protection against age-related cognitive decline. If you think of this in relation to computers, your brain would be the hardware, and your cognitive reserve the software.

With outdated (or declining) hardware, highly functioning software may be able to make up for the hardware’s shortfalls. In the same way, if a person is experiencing neuronal loss (a physical deterioration), resources within their cognitive reserve may be able to offset the brain’s losses.

Executive functioning

THE COGNITION PYRAMID

Memory

Visuospatial and language skills

Attention

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Supplements to consider

Getting restful sleep, exercising often, and eating a balanced diet are all important factors of healthy cognition as we grow older. Supplements can also help:

• acetyl-L-carnitine

• Ginkgo biloba

• vitamin B12

• magnesium

• vitamin D

• omega-3 fatty acids

Building cognitive reserve

It’s important to know that you can build up your own cognitive reserve by participating in the types of activities that researchers recommend. There are many activities that can help build cognitive reserve:

• pursuing higher education

• having more cognitively demanding hobbies

• exercising regularly

• pursuing leisure activities, particularly physically active ones

• learning a new instrument or language

Even small changes in lifestyle over time can have long-term impacts, so you don’t have to go from the couch to a marathon to reap the benefits. Starting with small activities and building up difficulty over time may help you strengthen your cognitive reserve, thus, putting you in a position to foster healthy aging.

DOES INCREASED HAPPINESS COME WITH AGE?

Mental health and well-being over the life course is an increasingly popular area of research. Researchers who study how individuals’ happiness changes over time have noticed that despite experiencing greater physical, cognitive, and functional impairments, older adults actually have higher well-being than they did previously in their lives.

This process is known by a variety of names, such as the “well-being paradox” or the “resilience paradox.” Exactly why this occurs remains a focus of debate. Research suggests it may be the result of favourable brain changes, that older adults are better at dealing with stress, or that aspirations lower over time to the point where they intersect with reality.

Beautiful Smoother Skin in less than 30 Days with

Thanksgiving dinner with a twist

We all hope for simple and stress-free holidays. Simplifying traditional dishes and choosing ones that can be prepped days ahead of time will eliminate that stress, ensuring your Thanksgiving leaves you feeling, well, thankful. You might even spend more time at the table with family than you do in the kitchen! The best part? You can use the leftovers to make a delicious soup that contains all those Thanksgiving flavours—which can be enjoyed the next day and the day after that.

RECIPES | Helena McMurdo

PHOTOS | Scott Yavis FOOD STYLING | Chelsea Gough

Turkey Meatballs with Spiced Cranberry Sauce

Stay traditional and go with turkey for your Thanksgiving dinner, but simplify things with these bite-size meatballs. Though small, they pack a punch of big flavours to rival any main attraction. Paired with a tart cranberry sauce and loaded with warm spices, this dish allows you to ditch the big bird this Thanksgiving. Bonus? You can freeze your extra meatballs to enjoy at a later date.

INGREDIENTS

12 oz (340 g) extra-lean ground turkey thigh

1 egg

1/2 yellow onion, finely chopped

1 cup (250 mL) chopped spinach

1 garlic clove, peeled and crushed

2 tsp (10 mL) orange zest

1 tsp (5 mL) chopped fresh sage

1 tsp (5 mL) chopped fresh rosemary

1 tsp (5 mL) chopped fresh thyme

Salt and pepper, to taste (optional)

STEPS

1. Preheat oven to 375 F (190 C). Line baking sheet with parchment paper.

2. In medium bowl, combine all ingredients and mix until just combined. Don’t overmix. Using approximately 1 1/2 Tbsp (22 mL) mixture, form meatballs and place evenly spaced out on parchment-lined baking sheet. Makes 16 meatballs.

3. Bake for 15 to 20 minutes, giving baking sheet a shake midway through cooking so they cook evenly and acquire colour on all sides. Continue cooking until internal temperature reaches 160 F (70 C).

SERVES 4

EACH SERVING CONTAINS: 203 calories; 27 g protein; 11 g fat (2 g sat. fat); 3 g carbohydrates (1 g sugars, 1 g fibre);

119 mg sodium

SPICED CRANBERRY SAUCE

3/4 cup (180 mL) red wine (red zinfandel is a good option)

2 Tbsp (30 mL) monk fruit sweetener

2 Tbsp (30 mL) freshly squeezed orange juice

1 x 2 inch (2.5 x 5 cm) slice of orange peel (pith removed)

1 cinnamon stick

2 cloves

6 oz (170 g) cranberries, fresh or frozen (defrosted)

1/2 Ambrosia apple, unpeeled and finely chopped or grated

STEPS

1. In small saucepan over medium-high heat, add wine, monk fruit, orange juice, orange peel, cinnamon stick, and cloves. Bring to a boil and then let simmer for 10 minutes until liquid reduces by a third. Remove orange peel, cinnamon stick, and cloves.

2. Add cranberries and apple to saucepan. Cook until cranberries are soft and breaking apart, approximately 10 to 12 minutes, stirring occasionally. With the back of a spoon or potato masher, lightly mash cranberries. You want them all opened to allow the mixture to become thick and jammy.

3. Place in glass jar to cool, then cover and store in fridge for up to 1 week.

SERVES 8

EACH SERVING CONTAINS: 39 calories; 0 g protein; 0 g fat; 41 g carbohydrates (3 g sugars; 1 g fibre); 1 mg sodium

HERBALICIOUS

Fresh herbs are always lovely to use but they’re not always available. Dried herbs will lend the same flavour and may be more convenient, plus they last longer in your pantry. A general guide: 1 Tbsp (15 mL) fresh = 1 tsp (5 mL) dried.

Barley Stuffing

To spice up your Thanksgiving, ditch the boring old bread of typical stuffings and replace it with the ancient grain barley. It’s still going to provide that familiar density, plus it’s a great gluten-free option. This next-level stuffing is plant based, and mushrooms and fennel add a delicious richness.

INGREDIENTS

2 cups (500 mL) cooked barley

1 Tbsp (15 mL) extra-virgin olive oil

9 oz (250 g) cremini mushrooms, finely chopped (mixed mushrooms would work as well)

1 cup (250 mL) finely chopped carrots

1 cup (250 mL) finely chopped celery

1 large yellow onion, finely chopped

1 Granny Smith apple, cut into 1 cm cubes

1/4 cup (60 mL) water chestnuts, roughly chopped

1 Tbsp (15 mL) fresh rosemary, chopped

1 Tbsp (15 mL) fresh sage, chopped

1 Tbsp (15 mL) fresh thyme, chopped

1/2 tsp (2 mL) fennel seeds, ground in mortar and pestle or spice grinder

Salt and pepper, to taste (optional)

FREEZE THOSE GRAINS

Did you know that barley freezes well? Make large batches and place portions in the freezer to add to soups and dishes mid-week for an easy, healthy meal.

STEPS

1. In advance, prepare 2 cups (500 mL) cooked barley according to package instructions. Set aside or make it a day or two ahead of time and store, covered, in refrigerator.

2. In large frying pan on medium-high heat, add olive oil and mushrooms, cooking until browned and all moisture is gone, stir frequently.

3. To frying pan with mushrooms, add carrots, celery, and onion; sauté until soft but not browned, about 5 minutes. Add apple cubes and water chestnuts along with herbs and spices, and sauté until apples are soft, about 5 minutes. Add in cooked barley and stir to combine.

4. Place mixture into oven-safe dish with cover. Bake, covered, at 350 F (180 F) for 30 minutes. If you want the top to be crispy, remove cover approximately 5 to 10 minutes earlier.

To save time on Thanksgiving Day, make this up to 2 days ahead and store in fridge before roasting. On the day of your dinner, let stand for 30 minutes before roasting until crispy and warmed through.

SERVES 6

EACH SERVING CONTAINS: 305 calories; 10 g protein; 4 g fat (1 g sat. fat); 61 g carbohydrates (8 g sugars, 15 g fibre); 46 mg sodium

“This next-level stuffing is plant based, and mushrooms and fennel add a delicious richness.”

the (stuffing) possibilities!

People often look forward to the stuffing served with most holiday dinners. Stuffing has come a long way from the days of stale white bread, and the flavour combinations are endless. Here are just a few upscale taste ideas to raise your holiday stuffing to another level:

• strong, woodsy herbs such as thyme, sage, and rosemary

• fruits such as apples or pears, or dried fruits such as cranberries or apricots

• root vegetables such as carrots, parsnips, turnup, celery root, and fennel

• combination of different mushrooms for a meat-free but dense flavour and texture

• ground sausage or bacon for tons of flavour; a little goes a long way

• dark rye, pumpernickel, brioche, or even stale croissants or bagels to replace stale white bread crumbs

Vegetable Mash

Move over potato; there are plenty of other vegetables worthy of the title of comfort in a bowl! This combination is full of flavour and is silky smooth and creamy. If you’re a fan of celery, you’re going to love this dish.

INGREDIENTS

1 whole celery root, peeled and diced

1 large butternut squash, peeled, seeded, and chopped

2 garlic cloves, peeled Vegetable broth or water to cover vegetables

1/4 cup (60 mL) nutritional yeast

1 Tbsp (15 mL) butter or butter substitute Salt and pepper, to taste

STEPS

1. In large saucepan, place chopped vegetables and garlic and add water or vegetable broth until just covered. Bring to a boil and cook until vegetables fall off a fork, about 25 minutes. Reserve 1/4 cup (60 mL) of cooking liquid and drain the remainder.

2. In blender, place cooked vegetables, nutritional yeast, and butter, blending until smooth. If you prefer a thinner mixture, add reserved liquid to achieve your preferred consistency. Season with salt and pepper, to taste. Place in serving dish and enjoy. This dish can be prepared in advance and reheated before serving.

SWITCH IT UP

Not a fan of celery root? Try this recipe with cauliflower instead, for a more subtle flavour.

SERVES 6

EACH SERVING CONTAINS: 127 calories; 5 g protein; 3 g fat (1 g sat. fat); 24 g carbohydrates (4 g sugars, 5 g fibre); 101 mg sodium

Chai Spice Roasted Pears with Spiced Granola Crumble

During these cold-weather months, nothing says comfort like warm spices including cinnamon, clove, and nutmeg. They not only taste delicious, but will infuse your house with inviting aromas. The crumble can be made days in advance and stored in an airtight container, making this dessert quick and easy to prepare. Chai tea is a simple way to infuse intense flavour with minimal prep and effort.

CRUMBLE

1 cup (250 mL) quick oats

1/4 cup (60 mL) pecans, chopped

1/4 tsp (1 mL) cinnamon

1/8 tsp (0.5 mL) ground ginger

1/8 tsp (0.5 mL) ground cloves

1/8 tsp (0.5 mL) ground nutmeg (freshly ground nutmeg is great but not necessary)

1 Tbsp (15 mL) maple syrup

1 Tbsp (15 mL) coconut oil, melted

1/4 tsp (1 mL) vanilla

STEPS

1. Preheat oven to 300 F (150 C). Line baking sheet with parchment paper.

2. In large mixing bowl, add all ingredients and mix to combine. Spread oat mixture evenly over lined baking sheet. Bake for 25 to 30 minutes, giving it a light stir midway, until lightly golden. Let cool completely and store in airtight container until needed.

DESSERT FOR BREAKFAST?

Double or triple this recipe and serve leftovers for a deliciously decadent breakfast. You’ll have them wondering what time it is—breakfast or dessert time!

PEARS

1/2 cup (125 mL) brewed chai tea

2 ripe but firm pears, unpeeled, cut in half and cored

1 Tbsp (15 mL) cubed butter, or butter substitute

1 Tbsp (15 mL) brown sugar

1 tsp (5 mL) cinnamon

STEPS

1. Preheat oven to 375 F (190 C).

2. In small baking dish, pour chai tea, and place pears, cut side down. Divide butter and place around pears. Bake for 20 minutes, then gently turn pears over and spoon a small amount of liquid overtop. Bake for another 20 to 30 minutes.

3. While pears are baking, in small bowl, mix brown sugar and cinnamon together. With 5 to 10 minutes of cooking left, top pears with cinnamon sugar.

4. Serve pears warm, topped with granola crumble. Make it even more special with non-dairy or regular cream, yogurt, or ice cream.

SERVES 4

EACH SERVING CONTAINS: 253 calories; 4 g protein; 12 g fat (6 g sat. fat); 35 g carbohydrates (14 g sugars, 6 g fibre); 24 mg sodium

“During these cold-weather months, nothing says comfort like warm spices including cinnamon, clove, and nutmeg.”

Eat your

Veggie-packed recipes for healthy bones

We all know that bone health is important throughout our lives, and that the strength of our bones grows increasingly important as we age. While bones need vitamins and minerals to form, including calcium, vitamin D, protein, magnesium, and potassium, they also need a range of other vitamins to function correctly, including vitamin B.

To find all the vitamins your bones need, up your plant intake with leafy vegetables including broccoli, Brussels sprouts, and beets. These vegetables—and their greens—are heavy-hitters when it comes to bone health (along with joint health and less inflammation, too).

Unfortunately, these top-notch veggies also have a bad reputation as disappointing side dishes: how many times have you had to eat broccoli that was overcooked mush? Don’t fret—some simple techniques can help you turn B vegetables into A-level dinner stars.

Soba Noodles and Grilled Brussels Sprouts with Tofu and Crispy Chili Oil

Smoky Brussels sprouts and a crunchy topping are the trick to this comforting buckwheat noodle dish. If you don’t have a grill, you can stir-fry the sprouts in a high-heat skillet for 2 minutes to char them, then roast them in the oven for 25 to 30 minutes, turning them halfway through. Heat lovers should make a double batch of the chili oil, since it’ll keep for a few months in the fridge—and you’ll likely want to put it on everything.

INGREDIENTS

CRISPY CHILI OIL

6 small dried red chilies, pinky-length

1/2 inch (1.25 cm) piece gingerroot, peeled and finely chopped

2 garlic cloves, peeled and chopped

1 small green onion, trimmed and diced

1 star anise petal

1 tsp (5 mL) roasted white or black sesame seeds, or

2 tsp (10 mL) crushed salted peanuts

1/4 cup (60 mL) vegetable oil

1 tsp (5 mL) Sichuan peppercorns

3 Tbsp (45 mL) black or rice vinegar

1 Tbsp (15 mL) low-sodium soy sauce

1/8 tsp (0.5 mL) salt

SOBA NOODLES AND BRUSSELS SPROUTS

14 oz (400 g) Brussels sprouts, trimmed and halved (about 4 cups/1 L)

2 tsp (10 mL) extra-virgin olive oil, divided

2 garlic cloves, peeled

1/2 inch (1.25 cm) piece gingerroot, peeled

1 Tbsp (15 mL) miso

1 dried red chili pepper (optional)

1 Tbsp (15 mL) low-sodium soy sauce or tamari

2 tsp (10 mL) unseasoned rice vinegar

1 lb (450 g) buckwheat noodles

10 oz (290 g) firm tofu, drained and chopped into 3/4 inch (2 cm) cubes

4 Tbsp (60 mL) green onions, finely chopped, divided

3 Tbsp (45 mL) sake or mirin

STEPS

1. For crispy chili oil, in mortar and pestle, or by hand, roughly crush dried chili peppers. Wash hands well. Transfer chilies to heatproof jar or medium bowl and add ginger, garlic, green onion, star anise, and sesame seeds.

2. In small skillet, heat 1/4 cup (60 mL) vegetable oil over low heat. Add Sichuan peppercorns and cook for 1 minute. Remove peppercorns and discard, reserving oil. Heat oil until shimmering but not smoking. Pour over spices in jar. Stir and infuse for 1 minute before adding vinegar, soy sauce, salt, and 1 Tbsp (15 mL) water. Stir to combine.

3. Preheat grill. In large bowl, toss Brussels sprouts with 1 tsp (5 mL) olive oil. Add Brussels sprouts directly to grill if gap between grates is narrow or skewer sprouts (pre-soak for 30 minutes if using wooden skewers) before adding to grill. Grill for 10 minutes. Turn and grill for 15 to 20 minutes more, until charred and tender.

4. In blender or food processor, purée garlic, ginger, miso, dried chili pepper, soy sauce, and rice vinegar. If needed, add 1 Tbsp (15 mL) water to help blend. Cook buckwheat noodles according to package directions. Drain and rinse. Leave to soak in cold water until needed so noodles don’t stick.

5. Heat remaining 1 tsp (5 mL) olive oil in large pot over medium heat. When hot, add garlic purée and cook for 2 minutes, stirring frequently. Add tofu cubes and half the green onions. Cook for 1 minute. Add sake or mirin. Re-drain noodles and stir into pot. Remove pot from heat. Divide among 6 bowls and top with roasted Brussels sprouts. Drizzle with crispy chili oil and garnish with remaining green onions.

SERVES 6

EACH SERVING CONTAINS: 432 calories; 15 g protein; 14 g total fat (3 g sat. fat); 63 g total carbohydrates (4 g sugars, 11 g fibre); 521 mg sodium

AVOIDING ALLERGENS

Peanuts are a great substitute for sesame seeds in the crispy chili oil, but if you wish to avoid sesame and nuts, use hulled and salted sunflower seeds instead. To avoid gluten, check ingredient labels and be sure to choose 100 percent buckwheat noodles. Although buckwheat is naturally wheat free, most buckwheat noodles are made with a combination of buckwheat and wheat for texture.

Veggie-packed recipes for healthy bones

We all know that bone health is important throughout our lives, and that the strength of our bones grows increasingly important as we age. While bones need vitamins and minerals to form, including calcium, vitamin D, protein, magnesium, and potassium, they also need a range of other vitamins to function correctly, including vitamin B.

RECIPES | Amie Watson

PHOTOS | Scott Yavis FOOD STYLING | Bruce Nollert

To find all the vitamins your bones need, up your plant intake with leafy vegetables including broccoli, Brussels sprouts, and beets. These vegetables—and their greens—are heavy-hitters when it comes to bone health (along with joint health and less inflammation, too).

Unfortunately, these top-notch veggies also have a bad reputation as disappointing side dishes: how many times have you had to eat broccoli that was overcooked mush. Don’t fret—some simple techniques can help you turn will turn B vegetables into A-level dinner stars.

Soba Noodles and Grilled Brussels Sprouts with Tofu and Crispy Chili Oil

Smoky Brussels sprouts and a crunchy topping are the trick to this comforting buckwheat noodle dish. If you don’t have a grill, you can stir-fry the sprouts in a high-heat skillet for 2 minutes to char them, then roast them in the oven for 25 to 30 minutes, turning them halfway through. Heat lovers should make a double batch of the chili oil, since it’ll keep for a few months in the fridge—and you’ll likely want to put it on everything.

INGREDIENTS

CRISPY CHILI OIL

6 small dried red chilies, pinky-length

1/2 inch (1.25 cm) piece gingerroot, peeled and finely chopped

2 garlic cloves, peeled and chopped

1 small green onion, trimmed and diced

1 star anise petal

1 tsp (5 mL) roasted white or black sesame seeds, or 2 tsp (10 mL) crushed salted peanuts

1/4 cup (60 mL) vegetable oil

1 tsp (5 mL) Sichuan peppercorns

3 Tbsp (45 mL) black or rice vinegar

1 Tbsp (15 mL) sodium-reduced soy sauce

1/8 tsp (0.5 mL) salt

SOBA NOODLES AND BRUSSELS SPROUTS

14 oz (400 g) Brussels sprouts, trimmed and halved (about 4 cups/1 L)

2 tsp (10 mL) extra-virgin olive oil, divided

2 garlic cloves, peeled

1/2 inch (1.25 cm) piece gingerroot, peeled

1 Tbsp (15 mL) miso

1 dried red chili pepper (optional)

1 Tbsp (15 mL) low-sodium soy sauce or tamari

2 tsp (10 mL) unseasoned rice vinegar

1 lb (450 g) buckwheat noodles

10 oz (290 g) firm tofu, drained and chopped into

3/4 inch (2 cm) cubes

4 Tbsp (60 mL) green onions, finely chopped, divided

3 Tbsp (45 mL) sake or mirin

STEPS

1. For crispy chili oil, in mortar and pestle, or by hand, roughly crush dried chili peppers. Wash hands well. Transfer chilies to heatproof jar or medium bowl and add ginger, garlic, green onion, star anise, and sesame seeds.

2. In small skillet, heat 1/4 cup (60 mL) vegetable oil over low heat. Add Sichuan peppercorns and cook for 1 minute. Remove peppercorns and discard, reserving oil. Heat oil until shimmering but not smoking. Pour over spices in jar. Stir and infuse for 1 minute before adding vinegar, soy sauce, salt, and 1 Tbsp (15 mL) water. Stir to combine.

3. Preheat grill. In large bowl, toss Brussels sprouts with 1 tsp (5 mL) olive oil. Add Brussels sprouts directly to grill if gap between grates is narrow or skewer sprouts (pre-soak for 30 minutes if using wooden skewers) before adding to grill. Grill for 10 minutes. Turn and grill for 15 to 20 minutes more, until charred and tender.

4. In blender or food processor, purée garlic, ginger, miso, dried chili pepper, soy sauce, and rice vinegar. If needed, add 1 Tbsp (15 mL) water to help blend. Cook buckwheat noodles according to package directions. Drain and rinse. Leave to soak in cold water until needed so noodles don’t stick.

5. Heat remaining 1 tsp (5 mL) olive oil in large pot over medium heat. When hot, add garlic purée and cook for 2 minutes, stirring frequently. Add tofu cubes and half the green onions. Cook for 1 minute. Add sake or mirin. Re-drain noodles and stir into pot. Remove pot from heat. Divide among 6 bowls and top with roasted Brussels sprouts. Drizzle with crispy chili oil and garnish with remaining green onions.

SERVES 6

EACH SERVING CONTAINS: 432 calories; 15 g protein; 14 g total fat (3 g sat. fat); 63 g total carbohydrates (4 g sugars, 11 g fibre); 521 mg sodium

Savoury Chickpea and Beet Green Patties with Parsley-Caper Salsa Verde

If you’ve ever wondered about the best way to enjoy more greens, whether by yourself or with a hesitant friend, partner, or child, consider this: stuffing them into patties reminiscent of savoury pancakes. The sweet-and-sour apple cider vinegar complements the warm, nutty softness of the patties. You’ll be amazed at how fast a bunch of beet greens will disappear.

INGREDIENTS

SALSA VERDE

2 cups (500 mL) packed parsley leaves

1 Tbsp (15 mL) capers, rinsed and drained

1 green onion, roughly chopped

1 tsp (5 mL) Dijon mustard

1 1/2 Tbsp (22 mL) apple cider vinegar

PATTIES

Leaves and stems from 3 to 4 medium beets

1 1/2 cups (350 mL) roasted chickpea flour (see tip)

2 Tbsp (30 mL) ground chia seeds soaked in

1 1/2 cups (350 mL) water for 20 minutes

1/2 tsp (2 mL) cumin

1/2 tsp (2 mL) garlic powder

1/8 tsp (0.5 mL) gingerroot powder

1/2 tsp (2 mL) ground coriander

1/2 tsp (2 mL) paprika

1/2 tsp (2 mL) salt

1/2 tsp (2 mL) black pepper

2 tsp (10 mL) extra-virgin olive oil, divided

SWAPPING SAUCES FOR THE CHILI LOVER

While the bright green salsa verde adds extra vitamins, the Crispy Chili Oil from the soba noodles with Brussels sprouts brings a tingle of heat instead.

STEPS

1. In blender, blend salsa verde ingredients until smooth. Add up to 2 Tbsp (30 mL) water if necessary.

2. Preheat oven to 350 F (160 C). Strip beet greens from stems and roughly chop stems. In large pot of water, boil stems and leaves for 3 minutes, stirring occasionally. Drain and rinse beet greens and stems under cold water (or plunge into ice cube-filled bowl of water to retain more nutrients). When cold, drain again, squeezing out liquid. Chop leaves and stems finely.

3. In large bowl, combine greens and stems with chickpea flour, soaked chia seeds with soaking water, cumin, garlic powder, gingerroot powder, coriander, paprika, salt, pepper, and 1 tsp (5 mL) oil.

4. In large frying pan, heat remaining 1 tsp (5 mL) oil over medium-high heat. Scoop batter by 1/3 cup (80 mL) into frying pan (about 4 to 5 patties). Cook for 2 minutes on each side. Transfer to lined or greased baking sheet. Repeat with remaining patties. Bake patties for 20 to 25 minutes, until no longer watery in thickest parts. Serve with salsa verde.

MAKES ABOUT 10 PATTIES

EACH PATTY CONTAINS: 75 calories; 4 g protein; 2 g total fat (0 g sat. fat); 10 g total carbohydrates (2 g sugars, 3 g fibre); 198 mg sodium

ROASTING CHICKPEA FLOUR

To enjoy its nutty aroma and flavour, simply place the required chickpea flour in a heavybottomed skillet over medium heat and, stirring frequently, toast it for about 10 to 15 minutes, until it reaches a light tan colour. Be sure to monitor it carefully as it toasts and reduce heat if it begins to brown too quickly.

“You’ll be amazed at how fast a bunch of beet greens will disappear.”

Blanched Broccoli-Tahini Salad with Sumac and Lemon

Sumac—an essential addition to the Middle Eastern spice blend za’atar—brightens up this savoury and creamy salad with its punchy, lemony flavour. If sumac is hard to find, feel free to substitute with za’atar.

INGREDIENTS

1 large head broccoli, chopped into small florets, rough stems peeled and chopped into thick coins

3 Tbsp (45 mL) tahini

2 Tbsp (30 mL) water

Zest and juice of 1 lemon

2 green onions, trimmed and finely chopped

1/2 tsp (2 mL) salt

1/2 tsp (2 mL) pepper

3/4 tsp (4 mL) toasted sesame oil

1 Tbsp (15 mL) sumac

ZERO-WASTE COOKING

STEPS

1. In large pot of boiling water, blanch broccoli for 3 minutes. Drain and rinse under cold water or shock in ice bath. Drain again.

2. In large bowl, whisk together tahini and water. Add remaining ingredients, except sumac. Toss with broccoli. Sprinkle with sumac.

SERVES 6

EACH SERVING CONTAINS: 76 calories; 3 g protein; 5 g total fat (1 g sat. fat); 7 g total carbohydrates (2 g sugars, 3 g fibre); 225 mg sodium

Don’t throw out the broccoli leaves! Those greens can be blanched along with the florets and peeled stems. They’re chock full of nutrients, just like beet greens. While it’s rare to find broccoli with big leaves still attached outside of a farmers’ market or farm stand, even small leaves are worth tossing into a salad rather than throwing away.

“Sumac brightens up this savoury and creamy salad with its punchy, lemony flavour.”

Sicilian-Style Beet Greens with Raisins, Capers, and Pine Nuts

The combination of sweet raisins, salty capers, and savoury pine nuts turns this simple side into a thing of beauty. If you don’t have beet greens, use any hardy greens, from chard to collards to chicory (even though they don’t start with a “B”).

INGREDIENTS

3 Tbsp (45 mL) raisins, chopped if large

3 Tbsp (45 mL) white wine, lemon juice, or water

1 bunch beet greens, stalks reserved for another recipe, leaves roughly chopped

1 tsp (5 mL) extra-virgin olive oil

1 garlic clove, peeled and finely chopped

2 tsp (10 mL) capers, rinsed, drained, and chopped

1 Tbsp (15 mL) pine nuts, toasted

OTHER BENEFITS OF THESE DARK GREEN B s

Broccoli and Brussels sprouts are especially high in vitamin C, as are their greens. And while beetroot the round part of the plant is also good for you, beet greens are even higher in vitamins A, C, E, and K, as well as phosphorus, calcium, and magnesium. In addition, broccoli, Brussels sprouts, and beet greens have many other health-promoting characteristics:

• good for the bones

• high in fibre and potassium

• full of beta carotene, which is good for your eyes

• helpful in combatting inflammation

• good for keeping cartilage between your joints healthy, reducing joint pain

STEPS

1. In small bowl, soak raisins in white wine or lemon juice for 10 minutes to plump.

2. Bring a large pot of water to boil. Add greens and cook for 3 minutes. Drain and rinse under cold water or plunge greens into bowl of ice water. Drain again.

3. In medium skillet, heat oil over medium-low. When hot, add garlic. Cook for 4 minutes, making sure garlic doesn’t burn. Add capers and raisins with soaking liquid. Stir in beet greens until liquid evaporates and sizzling stops. Serve sprinkled with toasted pine nuts.

SERVES 4

EACH SERVING CONTAINS: 68 calories; 2 g protein; 3 g total fat (0 g sat. fat); 9 g total carbohydrates (5 g sugars, 3 g fibre); 173 mg sodium

TOASTED PINE NUTS

Untoasted nuts will be bland, so toast them by baking them in a 350 F (190 C) oven for 3 to 5 minutes, until golden. Or heat them in a small skillet over medium-low heat for 5 minutes or so, shaking the pan frequently so they don’t burn. For a nut-free alternative, use toasted sunflower seeds.

“The combination of sweet raisins, salty capers, and savoury pine nuts turns this simple side into a thing of beauty.”

Cold weather comfort

Heartwarming recipes for winter days

“Comfort food” has become a somewhat loaded phrase—one that is often associated with terms such as “indulgent” or “bad for us.” The reality is a bit more complicated. So-called “indulgent foods” can have benefits, providing us with a hit of dopamine that can positively affect our mood, if only temporarily.

RECIPES | Helena McMurdo

PHOTOS | Scott Yavis FOOD STYLING | Chelsea Gough

Arecentstudy showed that, while we are young and into middle age, comfort eating (that is, eating carried out with the objective of feeling better) is associated with increased health risks, but it can also lower stress responses. The same study looked at comfort eating and mortality and suggested that, among older adults, comfort eating (regardless of composition of food) was actually associated with lower rates of mortality.

When the weather turns cold, we seek out warm and nourishing meals that will fill our bellies—remedies for the winter blues in the form of soups and stews, and tastes from our childhood. Eating what the season has to offer can also be comforting, reminding us that nature is working as it should. Warm spices such as cinnamon and nutmeg make us feel at ease, stimulating our sense of smell, which is such a powerful agent of memory.

These six delicious recipes are here to warm not only your body but also your heart.

Banana Buckwheat Pear Pancakes

What can be more heartwarming than pancakes? These pancakes are fun to make, pretty on the plate, and really pack a nutritional punch. The buckwheat and banana combination delivers a delicious sweet and nutty flavour, as well as 25 percent of your recommended daily helping of fibre, and plenty of vitamin D, calcium, iron, and potassium.

INGREDIENTS

1 cup (250 mL) buckwheat flour

1 tsp (5 mL) baking powder

Pinch of salt

1 ripe banana

1 egg

1 cup (250 mL) milk or non-dairy milk

2 Tbsp (30 mL) maple syrup

1 Tbsp (15 mL) vegetable oil and more for brushing

1/2 tsp (2 mL) cardamom

1/4 tsp (1 mL) ground ginger

2 firm pears, such as Bosc, peeled and thinly sliced (see tip)

STEPS

1. In large bowl, combine flour, baking powder, and salt, and set aside.

2. In medium-sized bowl, mash banana with fork, and whisk together with egg, milk, maple syrup, vegetable oil, and spices. Combine wet and dry ingredients, and stir well to remove lumps.

3. Brush nonstick griddle or skillet with oil and heat on medium high until surface is hot. For each pancake, place 2 slices of pear on griddle and allow to brown for about 30 seconds. Pour 1/4 cup (60 mL) batter over them. Grill on one side until bubbles start to appear on the surface of the pancake. Using thin spatula, carefully flip each pancake, being careful to keep it together. Grill on the other side for 1 to 2 minutes more. Serve with a drizzle of maple syrup.

SERVES 4

EACH SERVING CONTAINS: 292 calories; 8 g protein; 7 g total fat (2 g sat. fat); 55 g total carbohydrates (23 g sugars, 7 g fibre); 90 mg sodium

PREPPING THE PEARS

Peel pears and slice them thinly along the vertical axis so that each slice is a cross section of the pear. Now split each piece down the centre. Remove the tough core as you get to the centre pieces. Keep each piece together with its partner so that it forms a pear shape that will form the centre of each pancake.

“These pancakes are fun to make, pretty on the plate, and really pack a nutritional punch.”

Lentil and Mushroom Shepherd’s Pie with Sage and Sweet Potato Top

Shepherd’s pie is a classic comfort food, and this plant-based version is no less so, incorporating miso and mushrooms for savoury goodness. Its crowning glory is the fragrant topping made with sweet potatoes and sage. Plus, it’s got a whopping amount of vitamin D, to help see you through these winter days.

INGREDIENTS

4 Tbsp (60 mL) extra-virgin olive oil, divided

1 1/2 cups (350 mL) chopped onion

1/2 cup (125 mL) finely diced celery

1 cup (250 mL) Puy or French-style lentils

2 tsp (10 mL) miso

2 tsp (10 mL) tomato paste

1 tsp (5 mL) Worcestershire sauce

2 cups (500 mL) low-sodium vegetable stock

1/2 cup (125 mL) finely diced carrot

4 cups (1 L) diced mushrooms

1 garlic clove, peeled and crushed

2 tsp (10 mL) fresh thyme

1/4 cup (60 mL) white wine

1/2 tsp (2 mL) and pinch of salt, divided

6 sweet potatoes, peeled and quartered

3 Tbsp (45 mL) dried sage

MAKE-AHEAD

This recipe makes a large quantity. Because it is so freezer friendly, you can easily split this between two smaller casserole dishes and pop one in the freezer for another time.

STEPS

1. In large skillet, sauté onion and celery in 2 Tbsp (30 mL) olive oil on medium heat until soft, about 3 to 5 minutes. Add lentils and stir to incorporate. Increase heat and add miso, tomato paste, Worcestershire sauce, and stock; cover and bring to boil, then reduce heat to medium-low and simmer for about 10 minutes. Add carrots and continue to cook for a further 10 to 20 minutes, until lentils are soft but there is still some liquid in the pan.

2. Meanwhile, in separate pan, sauté mushrooms on high heat in 1 Tbsp (15 mL) olive oil, stirring minimally to allow them to fully brown. Once brown, add crushed garlic and thyme, and stir through for 1 to 2 minutes on medium heat.

3. Deglaze pan by adding wine and scraping up any brown bits from the bottom of pan. Add mushroom mixture to lentils with 1/4 tsp (1 mL) salt and stir well to incorporate. Spoon lentil mushroom mixture into bottom of 9 x 14 inch (23 x 35 cm) casserole dish.

4. Bring large pot of water to boil and add sweet potatoes and a pinch of salt. Boil for 10 to 15 minutes, until tender. Drain thoroughly, add 1 Tbsp (15 mL) olive oil, 1/4 tsp (1 mL) salt, and sage; mash until smooth. Spoon sweet potatoes over lentil mushroom mixture. If you like the top crispy, roughen it up with a spoon or fork to create ridges.

5. Bake at 350 F (180 C) for 30 minutes.

SERVES 9

EACH SERVING CONTAINS: 208 calories; 5 g protein; 7 g total fat (1 g sat. fat); 33 g total carbohydrates (3 g sugars, 6 g fibre); 235 mg sodium

Turkey Tarragon Stew

For many of us, turkey is a comfort food that recalls happy memories. This stew is one that is comforting both to make and to eat. Simmered slowly over a few hours, turkey drumsticks deliver rich flavour as well as a huge punch of protein. Tarragon gives it a fresh, bright pop of flavour that balances the earthy richness of the stew.

INGREDIENTS

2 turkey drumsticks, raw (about 1 3/4 lbs / 800 g total)

1/2 tsp (2 mL) salt, divided

1 tsp (5 mL) pepper, divided

1 Tbsp (15 mL) extra-virgin olive oil

1 medium onion, sliced lengthwise

1 leek, sliced in rounds

6 cups (1.5 L) low-sodium chicken or turkey stock

1 large thyme sprig

6 medium carrots (about 10 1/2 oz / 300 g)

4 medium parsnips (about 8 3/4 oz / 250 g)

2 cups (500 mL) frozen peas

1/4 cup (60 mL) chopped fresh tarragon

BIRD BENEFITS

Turkey contains high levels of B vitamins and selenium, as well as tryptophan, which has been explored in recent research for its role in the formation of the mood regulator serotonin.

STEPS

1. Season turkey legs on all sides with 1/4 tsp (1 mL) each of salt and pepper. In large Dutch oven, heat olive oil and sear turkey legs on medium-high heat, turning every 2 to 3 minutes to brown each side. Remove turkey legs to plate and set aside. Add onion and leek to Dutch oven and sauté on medium heat until soft, for 3 to 5 minutes.

2. Return turkey to Dutch oven, increase heat to high, and add stock to cover. Bring to a boil, then reduce heat to medium-low and simmer gently, covered, on medium low for 1 1/2 to 2 hours, until meat begins to fall from turkey bone. Transfer turkey legs to plate, using fork, remove skin, and separate meat from bone.

3. Return meat to Dutch oven. Discard bones and skin. Add carrots and parsnips and simmer, uncovered, on medium for about 1/2 hour, until vegetables are tender.

4. Just before serving, add frozen peas, stir through, and simmer for 5 minutes to heat thoroughly. Taste and adjust seasoning, if required, with remaining salt and pepper. Serve stew in shallow dishes, sprinkled with tarragon, and accompanied by crusty bread, or over rice.

SERVES 6

EACH SERVING CONTAINS: 313 calories; 35 g protein; 9 g total fat (3 g sat. fat); 24 g total carbohydrates (8 g sugars, 7 g fibre); 459 mg sodium

“Simmered slowly over a few hours, turkey drumsticks deliver rich flavour as well as a huge punch of protein.”

Poached Egg with Savoy Cabbage and Serrano Ham

This dish makes a delightful lunch or brunch, with a nice helping of vitamin D. It cooks up in minutes and delivers the satisfaction of good old bacon and eggs. Just a hint of chili and the tiniest bit of serrano ham bring tons of flavour to the hearty cabbage.

PERFECT POACHED EGGS

Crack eggs into individual ramekins or small heatproof glasses. Fill medium-sized saucepan with water and add 1/4 cup (60 mL) vinegar. Cover saucepan and place it on high heat.

When little bubbles start to stream upward in the water, but water is not quite boiling, stir rapidly to create a circular “whirlpool.” Holding the ramekin close to the water, gently and quickly drop each egg into the water before the “whirlpool” subsides. This action, along with the vinegar, helps the white to gather around the yolk. Keep water at a simmer. If water starts to boil, reduce heat.

The eggs are done when they float to the surface of the water, usually by about 4 minutes, and when yolk is still soft and white is set.

INGREDIENTS

1 Tbsp (15 mL) extra-virgin olive oil

1/2 oz (16 g) serrano ham or prosciutto

1/2 tsp (2 mL) dried red pepper flakes

4 cups (1 L) Savoy cabbage, shredded

1 cup (250 mL) low-sodium vegetable broth

2 large eggs

STEPS

1. In medium skillet, on medium heat, fry ham in olive oil until crispy, about 3 minutes. Add dried pepper flakes and stir for 30 seconds. Rinse and drain cabbage, leaving it slightly wet, and add to pan, stirring for a few seconds while increasing heat to high. Cover with lid and allow cabbage to steam for about 30 seconds.

2. Add broth and simmer on high, uncovered, stirring occasionally, until all liquid has evaporated, about 3 to 5 minutes. Divide cabbage between 2 plates and keep warm.

3. Meanwhile, poach 2 eggs (see tip). When ready, use slotted spoon to scoop up each egg. Hold spoon over water for a few seconds to allow any excess water to drain off and then gently place each egg on a bed of cabbage. Serve with plenty of cracked pepper.

SERVES 2

EACH SERVING CONTAINS: 185 calories; 10 g protein; 12 g total fat (3 g sat. fat); 11 g total carbohydrates (6 g sugars, 4 g fibre); 287 mg sodium

“Just a hint of chili and the tiniest bit of serrano ham bring tons of flavour to the hearty cabbage.”

Some of our favourite comfort foods can be high in fat, calories, and sodium. And while there can be room for all sorts of foods in our lives, below are some ways to increase the nutritional value of your favourite meals.

SALT SUBSTITUTES

Salt acts to bring flavours together, but you don’t need to rely on it for flavour. Look to herbs, spices, and other flavourings such as citrus and vinegar to help you reduce the amount of salt you use.

LOWER FAT

Fat means flavour, and our bodies need a bit of fat, but there are a lot of ways to reduce the amount we use while still making things tasty. Consider swapping out higher fat meats such as beef for lower fat cuts such as turkey and chicken. If you’re looking to cut saturated fat, choose olive oil or avocado oil over butter.

CUT THE SUGAR

Sugar acts as a sweetener, but it also adds moisture to baked goods. You can often reduce sugar in standard recipes by quite a bit without altering texture. Adding spices such as cinnamon, nutmeg, and cardamom will help flavour your bakes and allow you to use less sugar. Adding bananas or applesauce are other ways to add sweetener with nutrition and fibre.

THINK ABOUT ADDING …

Sometimes it’s about adding nutrition to your meal versus taking something away. Increase the fibre and nutritional content by adding vegetables or whole grains to a dish you already love.

BE STRATEGIC

A little goes a long way. Flavourful ingredients such as cheese and high-sodium meats can often be used sparingly and still deliver a lot of flavour.

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LOVE what you do

Lisa Kondi

alive Academy Graduate

Holistic Nutritionist, Master Personal Trainer

@bodybykondi

Nurture your passion and change lives with a career in

Foods and supplements to power up your health journey

Here’s a handy roundup of healthy aging 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.

Ginger (p.19)

Ginger is known to help relieve migraines, and inhaling its essential oil may help with chronic lower back pain.

Feverfew (p.19)

Supplementation with feverfew extract may help relieve acute pain and migraine.

Vitamin B12 (p.32)

This powerful vitamin may help maintain cognition through aging, as well as improve memory and bone strength.

Omega-3 (p.25)

Omega-3 fatty acids may improve brain health, as well support the health of your furry friends!

Calcium (p.42)

Getting the right amount of calcium can have a number of benefits, including relieving PMS symptoms and bolstering bone health.

CBD oil (p.26)

In addition to helping humans through conditions like anxiety and chronic pain, studies also show that CBD oil may be able to aid pets dealing with the same issues.

Peppermint (p.19)

Peppermint oil can help improve abdominal pain in IBS, as well as chest pain and difficulty swallowing in esophageal disorders.

We hope you enjoyed this issue of sage and gained some new perspective on embracing the aging process. By focusing on keeping your body and mind happy and healthy, you can continue to thrive as you grow older. And as the sounds, smells, and excitement of the holidays draw near, we’re looking forward to sharing our December/January issue with you!

Next issue, we’ll be exploring the process of de-stressing—just in time for the busyness of the holiday season. We’ll bring you advice on how to relieve stress, with tools like meditation, self-care, and healthy living, so that you can keep showing up as your best self for both you and your loved ones.

Of course, we’ll fill the pages with tasty treats and healthy meals to keep you going all winter long, as well as tips on how to bring more natural wellness into your life each day.

Until then, we wish you many happy fall days!

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