nutrition | Silver Magazine

Healthy Recipes

Warming Curry Delight

This zesty curry is delicious and warms the body. The fresh ginger and spices make it so delectable, the water chestnuts are a nice touch and the green beans add a big crunch. Ingredients: 1-2 Diced onions 1 cup of green beans – small pieces cut (bite size) 1 package of sliced cremini mushrooms 2 sliced carrots 2 celery stalks diced 1 can of slice water chestnuts 1 can of coconut milk 1 Tbsp ground cumin 2 Tbsp curry powder 1 Tbsp garam masala ground ½ tsp of ground black pepper 1 tsp of tamari sauce ½ cup of organic veggie stock 1 large piece of fresh ginger peeled and ground 5-6 cloves of fresh garlic pressed Directions: Cook onions, mushrooms, carrots and celery in a pot with veggie stock. Cook until onions are translucent and mushrooms start to soften. Add in all the spices, tamari, garlic, ginger, and pepper

Max Brennan February 26, 2021

Health

How to keep your immune system strong

Our immune system is one big puzzle, each piece working with the others to create a strong immune defence to keep invaders out. Support the four pillars of immune health—nutrition, exercise, mindfulness and sleep—to boost your immune system. NUTRITION Nutritional imbalances have been linked to decreased immunity and increased risk of illness. To help the body identify, break down and dispose of invading bugs, our immune system relies on a diverse collection of nutrients. Macronutrients such as protein, carbohydrates and fat help our system build antibodies, which function to identify and remove viruses and bacteria. To perform to its fullest, the immune system also requires micronutrients like folic acid, vitamins A, C, E, B6 and minerals including copper, zinc, selenium and iron. It’s best to get your nutrients from a rounded diet of whole foods, but lifestyle and dieting habits can often result in nutritional imbalances. Consider adjusting your supplement routine during cold

Michelle W. Book February 17, 2021

Healthy Recipes

Italian plant patties

Nothing says a family dinner like a delicious Italian feast. This recipe for Italian Plant Patties is a satisfying dish loaded with all the flavours of Italy. INGREDIENTS 226 grams cremini mushrooms 2 cups rough chopped small kale 1 can white kidney beans 570 ml 3 Tbsp soya sauce 1 Tbsp hot sauce 2 Tbsp dried oregano 1 tsp dried thyme 1 Tbsp dried onion powder 1 Tbsp dried garlic powder 1 cup oatmeal 1⁄4 cup chickpea flour 2 Tbsp ground flax seed 1 Tbsp vegan Worchestire sauce 1 cup of roughly crushed walnuts DIRECTIONS Preheat oven to 350oF. Lightly pulse mushrooms in a food processor until they are in small bits (about the size of pencil eraser). Pour them into a large bowl and set aside. Put the washed and dried kale into a food processor and pulse until broken down into small pieces about 1⁄4 inch size or

Max Brennan December 27, 2020

Health

Healthy Holiday Habits

Recognizing that it will take extra effort to keep your cholesterol and sugars normal and keep your weight under control is the first step in achieving your goal of maintaining healthy habits through the holidays. There are a few more things you can do to make sure you get your wish of keeping the extra pounds at bay. These steps will seem basic, but what’s important to keep in mind is that holiday weight gain is usually a result of losing sight of the healthy habits you keep throughout the rest of the year. Being extra vigilant about maintaining your current habits can make all the difference in the world. First, remember to sleep and exercise. Both things are very important for de-stressing and allowing your body’s metabolism to continue to hum at an efficient rate. Lack of sleep and lack of activity may lead to increased appetite. Keeping both factors

Dr. Julie T. Chen December 21, 2020

Health

Dates are super healthy for you!

This superfood can do wonders for your health (and your sweet tooth!) Describe your perfect date. Soft, chewy and extra sweet! Yes, we’re talking about the amazing super fruit – the date. Dates are the fruit of the date palm tree, which is grown in many tropical regions of the world. Not only is this fruit delicious, it’s high in some important nutrients and has a variety of uses. Dates are an excellent source of energy, fibre, protein and various vitamins and minerals. Essential minerals include calcium, iron, phosphorus, sodium, potassium, magnesium, and zinc. They also contain thiamin, riboflavin, niacin, vitamin B6, folate and vitamins A and K. It’s hard to believe all those nutrients are in one small fruit! Dates have many health benefits including improvements in bone health, they may regulate cholesterol and blood pressure, improve heart and brain health, prevent inflammation and relieve constipation. Need I say

Jessica Clerke December 1, 2020

Fitness

How to start a fitness journey

Starting a health and fitness journey can seem intimidating at first, but you don’t need to worry. Take it slow and follow these simple suggestions. Here is a Q&A with renowned Canadian fitness instructor and long-time contributor and guest editor to our sister magazine, Optimyz, Nichelle Laus. Q: I need to get started on a health and fitness journey. Where would you recommend I start? The internet is a daunting place. I mean, it’s called the “world wide web” for a reason; it’s easy to get lost in the various strands of information it provides. What might have started as an innocent cat video search on YouTube leads you to research how to install backsplash using margarine and $7 oil paints. Fitness Education While the internet is a useful resource for nutrition and training, the first “diet” you have to put yourself on is an information diet. Stick to one

Nichelle Laus November 20, 2020

Fitness

7 easy ways to boost metabolism

GET this: Every little decision you make about diet and exercise can make a big difference in your metabolism. The thing to understand is that your metabolism isn’t fixed at one rate. You can make big changes depending on what you eat and how active you are. Here are seven smart ways to get your metabolism moving faster: 1 Lifting weights builds muscle. The more muscle you have, the more calories you burn. What’s more, the calorie burn keeps going long after the end of the workout. Why? Strength training causes micro trauma to the muscles, and your body will work to rebuild the tissue by burning added protein and carbs. To amp up fat burning, try resistance training three days a week. You don’t need to use heavy weights. As long as the last rep is hard, you are getting the benefit. 2 Lift first, do cardio next; this com-

Alex Hurst November 4, 2020

Health

Top 8 Hormones for longevity

Maintaining the proper balance of these eight hormone help you fight aging and feel younger longer. Do you have lifeless hair, dull skin, and weak nails? These are all signs of aging. If you want to turn back the clock, I suggest starting your anti-aging regimen with an inside look at your hormones. They affect everything from immune response and inflammation to cellular growth and tissuerepair. Let’s address each of the top eight hormones that impact our appearance and discuss methods you can use to achieve the healthy balance necessary for radiant, youthful- looking skin. The countdown begins: EIGHT: Testosterone Excessive testosterone, in women or men, may result in acne on the face, chest or back. With age, women tend to experience an increase in androgen (a male sex hormone) levels and a decline in estrogen. Men tend to experience the opposite—an increase in estrogen and a decline in testosterone, which causes the skin to dry out. If a testosterone deficiency is suspected, herbs such as tribulus terresteris, stress management and weight-bearing exercises may help to restore optimal levels for both men and women. You can also ask your health practitioner about bioidentical testosterone cream. SEVEN: DHEA Dry skin is a problem that

Dr. Natasha Turner October 26, 2020

Health

A guide to intermittent fasting

How much should you be eating daily? The professionals give us their take on when—and when not—to eat. Dr. Marita Schauch, Naturopathic doctor The best eating plan I have recommended to my patients over the years has been to eat smaller meals during the day, typically three mains and two snacks. The meals should always incorporate healthy, lean protein, fibre, complex carbohydrates and good fats to maintain balanced blood sugars. Research has shown that eating more often leads to a reduction in total insulin secretion, an improvement in insulin resistance and better blood sugar control. Optimizing blood sugars and insulin has long-term benefits not just on weight but on overall health and prevention of chronic disease. Intermittent fasting is becoming more popular in the health world and although I don’t recommend it for everyone, some of my patients find it useful for managing weight loss and optimizing body composition. One gentle variation

Grace Szucs September 28, 2020