This is my story of time, laughter, love, distance, and hope—and why, sometimes, logic should be tossed aside when it comes to love, passion, or even something as reckless as swimming without shark nets. We are here for a brief moment, so why not live life fully and love fearlessly?

Back in ’99, when I first heard the suggestion, I probably thought, “Africa? Yeah, that could be fun. I’d get to see the behind-the-scenes footage they never showed on Mutual of Omaha when I was a kid. Heck, I could ride a camel, dive in the Red Sea.” But how did a simple suggestion from a travel agent—”Ever thought about floating down the Nile?”—end up changing my life? Egypt was never on my top ten list. After all, I’m from small-town Alberta.

But from there, I floated down the Nile, kissed under the stars, followed someone to the UK, and then… well, there was a lot of time. A lot. But sometimes, Maktub—it was “written”—shows itself when you least expect it. So to hell with logic. If you don’t get this part, and you’re searching for love—or simply yearning to change your life—read The Alchemist and stop resisting what destiny has planned for you.

When I say “a lot” of time, I mean it. We didn’t see each other again for over 20 years. But when the pond finally brought her to Canada, everything felt like it had come full circle. When the elevator doors opened, I saw her: still blonde, that same bright smile, just as radiant as it was in ’99. In those first moments, I knew this was something special. Over the next few days, there were trees with lights, a cozy dark restaurant, a box full of pastries, chocolate… so many smiles, so much laughter. Zing!

A year later, I was on a flight headed her direction, a maple leaf on the tail of the plane. Suddenly, I was surrounded by roos, signs warning about snakes—and, of course, the beautiful blonde beside me. What a trip. It wasn’t easy heading back across the pond, unsure if or when I’d see her again.

She saw your land. I saw hers. Then came the question: “Want to meet somewhere next year?” Tickets were bought. Plans were made. Somewhere in those plans was a trip to the Tiger Temple for her birthday. What I will say is, if you’re over 30 and bust your toe the morning before you go, still be a man about it—but don’t sign up for the 1260 steps up to the Tiger Cave Temple, in Krabi! That was a challenge—but boy, did we laugh. Almost as hard as when the call of the moose echoed through the Queen’s art gallery the day we both went home.

Thailand was full of sparks, long walks, swims, great food—and feelings I had never experienced before. With each day, we discovered more about each other. We grew together, and I realized that no distance could diminish what was blooming between us. The chemistry was undeniable.

True love is crazy. If you’re after simple, predictable, and easy, I hope you enjoy boredom. For some, love is expressed in a Celine Dion song, or Dean Lewis, or simply being together in a shack with a didgeridoo playing in a song called Prayer, with no words at all. For others, it might be listening to Swift at 50+. It’s in a million songs, and it’s different for everyone.

What I know for sure is this: though your heart beats and pushes blood throughout your body to keep you alive, love—and sometimes age—can cause it to skip a beat. The feelings in your heart can make you laugh, tear up, and question so many things, no matter your age or where you live. Listen to your heart.

We are here for such a short time, and unfortunately, few of us truly get to experience love and feel whole—especially when it comes to new love as we grow older. When it comes to love, don’t settle for the “golden years” and the mundane. Be big kids. Kiss in public. Hold hands. Date. Challenge each other. Sing songs like you’re 20 for the rest of your life.

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For some reason it’s a flashbulb memory: In 2008, referring to a component of whole grains that encourages the growth of beneficial gut bacteria, I used the word “prebiotic.” My editor wasn’t familiar with the term, and she queried whether I meant “probiotic.” Probiotics are friendly bacteria like the lactobacilli provided by yogurt, which were then gaining traction as healthful substances.

How times have changed. Today it would be challenging to leave any supermarket without encountering a wide variety of probiotic foods, from yogurt and kefir to kombucha and kimchi.

Prebiotics are still not as visible—- probably because they occur naturally in many plant foods like leafy greens, whole grains and legumes. However, many companies are actively developing products that deliver prebiotic benefits. And this is just the tip of the iceberg. Shopping for groceries, you may also come across terms like “symbiotic” and “postbiotic.” The following are a few basics, in case you need help navigating this muddled terrain.

First some background. Ingestibles providing biotics are known as “functional foods,” which means they confer health benefits beyond the nutrients they provide. Functional foods are a multi-billion-dollar component of the food industry, and their share is rapidly growing. According to food industry trend-trackers The Hartman Group, significant numbers of Americans are actively seeking products to boost their resilience. This opens the door to increased opportunities for functional foods — and, it probably goes without saying, the potential for marketing abuse.

Definitions Mean a Lot

In part to ensure that functional foods deliver the health benefits consumers expect, a group of industry experts founded the International Scientific Association for Probiotics and Prebiotics (ISAPP) in 2002. Its achievements include well-thought-out definitions of relevant terminology.

Probiotics

ISAPP defines probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” Only a small number of potentially beneficial bacteria (known as commensal) have been studied in the context of human health and each works its magic in particular ways. If you’re expecting health benefits, it’s important to know the probiotic’s specifics — its genus, species and strain. For example: Genus: Bifidobacterium; Species: Infantis; Strain: 3562.  This probiotic is marketed under the name Align. It has been clinically tested and shown to improve symptoms associated with IBS when taken in the recommended dose (also important).

Fermented Foods

Although many have functional value, fermented foods don’t meet ISAPP’s strict definition of probiotics. Yes, they provide living microbes known to boost health. Like probiotics, they also have different benefits. However, fermented foods may not contain the exact strains and/or provide the dosage required to deliver the benefit that specifically formulated probiotics can guarantee.

Prebiotics

ISAPP defines prebiotics as substances that encourage the growth of existing beneficial bacteria and/or their activity. A preponderance of beneficial (commensal) gut bacteria is linked with good health, so it’s a good idea to ramp up their numbers. Plant foods like fruits, vegetables, whole grains and legumes provide prebiotics (which include substances like fiber, resistant starch, polyphenols and oligosaccharides, also found in human breast milk.)

In addition, prebiotics encourage commensal bacteria to produce substances known as metabolites. These compounds are known to support your metabolism, immune system and even your mental well-being. Prebiotics also help your body to absorb nutrients like calcium and have been effective in treating certain gastrointestinal disorders. Unsurprisingly, manufacturers are adding prebiotics to prepared foods. To meet their criteria, ISAPP notes that foods designated as having prebiotic value would need to increase specific probiotic microorganisms like Bifidobacteria and Lactobacilli.

Synbiotics

Synbiotics are a mixture of probiotics and prebiotics that work together synergistically. That means their pairing delivers health benefits greater than each constituent would provide on its own. For instance, one study found the combination of probiotic Bifidobacterium longum 2 with the prebiotic psyllium was more effective in relieving the symptoms of ulcerative colitis than either constituent.

Once again, manufacturers are actively developing products utilizing this concept: for instance, yogurt spiked with a “brittle” of walnuts and various whole grains. To be labelled a symbiotic food, ISAPP notes that the probiotic component should include live organisms proven to deliver the health benefits claimed.

Postbiotics

At its simplest, postbiotics are the metabolites produced when your commensal bacteria digest prebiotics. These include short-chain fatty acids, which have many well-documented physiological benefits as well as certain “non-viable” probiotics.

Postbiotics are naturally found in some traditional foods like Japanese natto and sourdough bread. ISAPP’s definition focuses on inactivated bacteria, which remain stable even when processed by heat.  For instance, sourdough originates with fermented grains which produce lactic acid bacteria. The live organisms are killed in baking but many of their health benefits remain.

Given our traditional emphasis on the value of “live cultures” this concept may be challenging. However, we know that inactivated microorganisms can encourage the body to produce beneficial substances like bile salts, which support a healthy metabolism. Inactivated strains of specific bacterial have also been shown to improve certain gastrointestinal conditions like irritable bowel syndrome.

While there is no question that various biotics can support good health, it’s worth remembering that our microbial ecosystem is extremely complex. Numerous factors, including your genome and the quality of your existing microbiome determine their potential benefit. A healthy microbiome is still the best foundation for tapping into the power of biotics. Research shows that the best way to build a thriving gut is by eating a diet high in nutritious whole foods, especially plant foods. Nutrients like fiber and polyphenols nourish your microbial friends, who in turn, help to keep this inner orchestra playing in tune.

Selected Resources

Salminen, S. et al. The International Scientific Association of Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of postbiotics. Nat Rev Gastroenterol Hepatol (2021).

Guyonnet, D. Fermented milk containing Bifidobacterium lactis DN-173010 improves gastrointestianal well-being and digestive symptoms in women reporting minor digestive symptoms: a randomised, double-bind, parallel, controlled study. Br. J Nutr. 2009

Fujimori, S et al. A randomized controlled trial on the efficacy of symbiotic versus probiotic or prebiotic treatment to improve the quality of life in patients with ulcerative colitis. Nutrition 2009.

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It’s easy to imagine this dilemma is yours alone —that something like a time-management course could get you back on track. However, work-and-family-related stress is far from unique. It’s been identified as a public health crisis in the making.

These days experts are especially concerned about the so-called “sandwich generation,” people caught between trying to balance workplace pressures against the caregiving needs of both younger and older family members (and possibly those with special needs.) Juggling these often conflicting demands can be overwhelming. The unrelenting stress burns up energy, leaving physical, mental and spiritual exhaustion in its wake.

Experts have a name for this phenomenon: “burnout syndrome.” The concept has existed since the 1970’s when it was linked with pressures at work. Today, burnout has leaked into personal life. It is now recognized as a medical condition resulting from chronic stress. Left untreated it can lead to depression and physical illness.

One problem is that the underlying stresses are not easily resolved: family members’ need for care can’t be ignored. Another is that burnout may be dismissed as a function of personality traits, easily fixed with self-help or professional therapy. But while spiritual or psychological counselling can be helpful, it may not be enough. The mind and the body are tightly interwoven. By the time you feel “burned out,” it’s taking a toll on your body.

Research shows, for instance, that burnout can reshape your brain, affecting how it works and wearing it out before its time. If your memory lapses are becoming worrisome, chronic stress may be to blame. And, if you seem to be losing your grip on daily demands, it’s possible your problem-solving skills have been scorched by burnout.

Thanks to the relatively new area of research known as mind-body medicine, we understand that your body experiences (and remembers) emotional distress. It’s a complicated process; to over-simplify, when your internal alarm system goes off, your brain and your body respond, setting the stage for symptoms ranging from muscle tension and digestive problems to more serious conditions like heart disease and cancer.

You may not be able to limit your stress but you can take steps to break this cycle. Lifestyle factors like a high-quality diet and adequate exercise have been shown to support emotional health. This aspect of mind-body integration has steered scientists toward a part of your body known as the epigenome — the network of compounds surrounding your genes. Your genes don’t change but influences like the food you eat and the stress you experience affect how they behave, a process known as gene expression. We know, for instance, that certain B vitamins support a process known as DNA methylation, which affects the expression of certain genes involved in how you handle stress.

Here are some simple strategies that can help you deal with burnout. They support a more balanced relationship between your body and your mind, building resilience.

Eat a Healthy Diet: Did you know that your stomach has a brain of its own? It’s called the enteric nervous system and it communicates constantly with the brain in your head, giving new meaning to the phrase “you are what you eat.”  Thinking about emotional well-being, it’s easy to overlook the healing power of nutritious food.  And yet, we’ve long known that certain nutrients support body’s ability to cope with stress. These include healthy fats, especially omega-3 fatty acids, vitamin C and some B vitamins, as well as the mineral magnesium.

Magnesium is a particularly effective weapon in any stress-busting arsenal. Not only does it help generate chemical messengers that support emotional well-being, it also works to suppress the production of stress hormones like cortisol. Unfortunately, most people don’t consume enough magnesium, in part because they eat too much ultra-processed food. Junk food is notoriously deficient in magnesium. Moreover, it’s been formulated to appeal to the pleasure centers in your brain, which makes you more susceptible to craving these salt-, sugar-, and fat-laden foods when you’re stressed. You’re also more vulnerable to self-medicating with beverages like soda, coffee and alcoholic drinks which devour magnesium, as does dealing with stress. Talk about a vicious cycle!

Magnesium can lend a strong helping hand to your biological support system. Foods rich in the nutrient include dark leafy greens like spinach and Swiss chard, pumpkin seeds, almonds, avocados and whole grains, such as oatmeal, brown rice, buckwheat , farro and quinoa. It’s worth noting that whole grains are a particularly good choice when battling stress. In addition to magnesium they provide other stress-busting nutrients, like tryptophan. Tryptophan is an essential amino acid that helps your body produce the chemical messenger serotonin (known as the “good mood” neurotransmitter).  Moreover, tryptophan promotes restful sleep, which also helps your body to deal with stress.

A breakfast of old-fashioned oatmeal or nut-and-seed-laden granola will get your day off to a good stress-busting start.

Like whole grains, whole foods in general contain a wide range of nutrients that work together to promote health. Research now shows that certain dietary approaches promote both physical and psychological well-being, the Mediterranean diet being the most-studied case in point. The Mediterranean diet is based primarily on plant-based foods like whole grains, fruits, vegetables, legumes and nuts, plus healthy fats obtained mainly from fish and olive oil. Research shows that it builds psychological resilience. It works its magic, in part by positively influencing gene expression.

Don’t Forget Your Gut. When it comes to mind-body integration, another new and exciting avenue of research is opening up — the living jungle of microbes residing in your digestive tract. Basically, these microscopic creatures’ direct traffic on the communication highway running between your gut and your brain. These are complicated processes and they haven’t been fully mapped out, but we do know that eating more fiber-rich plant foods ramps up the numbers of “good guy” bacteria. When these microbes digest components of plant foods, they produce chemical substances like short-chain fatty acids. These substances communicate with cells throughout your body, supporting positive gene expression and helping your body deal with stress.

Enjoy regular physical activity. Numerous studies have linked regular exercise with building psychological and physical resilience. At its simplest, testing yourself physically can show you how strong you actually are. Fitness buffs have long known that exercise encourages the body to produce feel-good neurotransmitters like serotonin, dopamine and endorphins. Exercise has also been shown to improve gene expression in ways that help you to cope with stress and build resistance to its negative effects.  Those helpful microbes that live in your gut also respond well to physical activity. One study showed that 6 weeks of intensive training ramped up production of stress-busting short-chain fatty acids in certain participants.

Practice stress reduction techniques:  Research shows that practicing stress reduction techniques like yoga, meditation and Tai Chi can build psychological resilience by improving gene expression.  While no research has specifically studied the benefits of prayer, from a physiological perspective the dynamic is similar to those involved in mindfulness-based stress-reduction techniques like meditation. These practices stimulate what is known as the “relaxation response,” the opposite extreme from a stress reaction. They have been shown to stimulate the expression of numerous stress-busing genes that can also spark positive metabolic changes like lower blood pressure.

Balancing work pressures with family needs is a serious challenge and at the end of the day it’s easy to feel that you haven’t measured up. Real life is a cloth woven from threads of different textures and its edges may be ragged. You may feel overwhelmed, but you are not powerless. You can take steps to strengthen the fabric. Start by sending your brain a message: I’m taking care of my body to help you with your work. It will be listening.

(optional mention) Selected Resources:

Knox, M et al . Maslach Burnout Inventory and a Self-Defined, Single-Item Burnout Measure Produce Different Clinician and Staff Burnout Estimates Journal of General Internal Medicine, 2018.

Savic. I Structural changes of the brain in relation to occupational stress. Cerebral Cortex 2015.

Deligkaris, P. et al. Job burnout and cognitive functioning: A systemic review. Work & Stress. 2014.

Vidrascu, E. et al. Effects of early- and mid-life stress on DNA methylation of genes associated with subclinical cardiovascular disease and cognitive impairment: a systemic review. BMC Medical Genetics 2019.

Cuciureanu^, M and Vink, R.  Magnesium and Stress. In Magnesium in the Central Nervous system. University of Adelaide Press 2011.

Liu, R.H., Health benefits of fruit and vegetables are from additive and synergistic combinations of phytochemicals. The American Journal of Clinical Nutrition. 2003

Francis, H. A brief diet intervention can reduce symptoms of depression in young adults. A randomised controlled trial. PLOSONE 2019.

Ivana Buric et al. What is the Molecular Signature of Mind-Body Interventions? A systemic Review of Gene Expression changes Induced by Meditation and Related Practices. Front. Immunol. June 16, 2017.

Allen et al. Exercise Alters Gut Microbiota Composition and Function in Lean and Obese Humans. Med Sci Sports Exerc. April 2018

Collins, A. Exercise Improves Cognitive Responses to Psychological Stress through Enhancement of Epigenetic Mechanisms and Gene Expression in the Dentate Gyrus. PLoS One 2009.

Van de Wouw et al. Short-chain fatty acids: microbial metabolites that alleviate stress-induced brain-gut axis alterations. Journal of Physiology 2018.

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1. Digestion – Ensuring that the bowels are functioning properly, and food is absorbed properly is key. Fiber, fermented and enzyme rich foods provide the necessary materials to keep this system running smoothly. Symptoms like gas, bloating, constipation, diarrhea and reflux are signs that something is awry and perhaps the foods you are eating may be negatively impacting your health.

Some of my favorite digestion friendly foods include sauerkraut, kimchi, mung dahl, root vegetables, warm leafy greens, berries, ancient grains.

1. Detoxification – Now, I’m not talking about a drastic diet here. I’m talking about supporting the body’s natural detox organs like the liver, kidneys, skin, and lymphatic system along with the digestive system to work effectively. When these organs are healthy, there is less inflammation, chronic fatigue, auto-immune disorders, and food sensitivities. Supporting the body’s inherent and intelligent detox mechanism with real food is the best for most generally healthy individuals. Ideally, eating these foods daily will keep your body humming.

Foods to include: Cruciferous vegetables and leafy greens, lemon, beetroot, avocado, garlic, turmeric, ginger, cilantro, parsley, cauliflower, cabbage, bok choy, broccoli

1. Sleep – Often overlooked, sleep is the “sleeper” when it comes to health. When we sleep, the body cleanses all the organ systems essentially cleansing the palate for the next day. If sleep is disturbed, it can be one of the underlying causes of health issues like hormone imbalances, weight gain and skin issues.  Sleep can be hard to come by for many reasons. Stress can be a factor as well as lifestyle and schedule. It is important to create a daily routine where 7 hours of undisturbed sleep can be had.

Foods to include for better sleep include: Almond milk with saffron, barley grass      powder, valerian root, holy-basil, passionfruit tea and cherry juice

1. Energy – Eating for energy is one of the biggest requests I receive in my coaching practice. Fatigue, exhaustion, general malaise and lack of interest in day to day activities is becoming more and more common. The nature of our society encourages constantly doing and consuming more which activates our systems in ways previous generations did not.

Social media and the internet have created an environment where our brains are constantly receiving new information that activates the nervous system. When this happens, our bodies assume we must “act” and begin to utilize materials that may not be necessary. When this happens chronically, immunity decreases, and energy becomes diminished as the body tries to repair. Eating foods for energy are important as is creating healthy lifestyle boundaries.

A food that is good for energy provides steady nutrition ensuring there are no spikes and crashes throughout the day. It is also important to keep blood sugar steady by eating small frequent meals every 3 hours.

Foods to include: Edamame, Quinoa, Goji Berries, sunflower seeds, pumpkin seeds, eggs, brown rice, beans

Balanced health and wellness is derived from understanding how and what to eat in combination with supportive lifestyle habits.  To be healthy is a creative art that requires constant interest, refinement and reflection.

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Characteristics

Cumin is a small, attractive plant with long, thread-like leaves and small pink or white flowers. The plant itself is an annual and typically grows no taller than 20-24 inches; it thrives in dry, hot growing conditions. The cumin seeds, which are contained within the plant’s small fruit, are roughly ¼ inch in length, brownish in color, and almond-shaped. The seeds have distinct ridges running vertically down their length, and the entire outer surface is covered with tiny, almost microscopic bristles.
Cumin has a strong, multifaceted aroma that is a blend of sweet and spicy. The flavor is somewhat bitter, with a sharp, piercing taste and a hint of heat. As a result, cumin works well in the complex spice blends of Indian masalas and curries and is a staple in Moroccan cuisine.

Black cumin, despite the name, actually refers to the seeds of a different plant species (Cuminum nigrum). These seeds are smaller and darker, producing a significantly different taste and aroma compared to true cumin. To add to the confusion, aniseed and fennel are sometimes called “sweet cumin.” Though they belong to the same plant family, they are very different spices and should not be confused with cumin in the kitchen.

Common Uses

Historically, cumin was a popular spice in Egyptian, Greek, and Roman cuisines. The Greeks and Romans were said to have used it much like modern salt or pepper, often placing it in its own container on the dinner table. Today, cumin is most commonly used in Moroccan, Indian, Middle Eastern, Mexican, and North African cooking. However, it occasionally appears in other global cuisines as well: the Dutch use it to flavor certain cheeses, the French incorporate it into some baked goods, the Spanish add it to stews and certain breads, and North Americans love it in chili.
Cumin is often used in combination with other herbs and spices, making it a frequent ingredient in spice blends. Notable blends include Moroccan chermoula (onion, garlic, coriander leaf, cumin, chili, black pepper, saffron), Middle Eastern zhug (cumin, cardamom, garlic, and chili), Indian garam masala (cumin, coriander, cardamom, black pepper, clove, mace, cinnamon, etc.), and Mexican recado rojo (Mexican oregano, cumin, clove, cinnamon, black pepper, allspice, garlic, salt, and annatto). Cumin is also a key ingredient in North American chili powder.

For millennia, cumin has been used as a medicinal plant, with natural medicine schools praising its stimulant and antimicrobial properties. Cumin is known to have proven carminative and antispasmodic qualities, making it useful for treating diarrhea, stomachaches, and menstrual cramps. Eastern medicine also recommends it for pregnant women to help settle morning sickness and increase breast milk production.

As an additional note, old folk magic suggested using cumin to prevent both chickens and lovers from straying—perhaps you could sprinkle some on your spouse and see what happens!

Use and Storage

Ground cumin seed is a greenish-brown or brownish-red powder, which can be easily found in most grocery stores. Whole seeds are also available, though they may be harder to find, and should always be roasted before use (roasting enhances their appealing aroma). Once roasted, whole seeds can be ground by hand with a mortar and pestle or pounded with other spices to create masala and curry powders. Always store ground cumin in an airtight container, away from direct sunlight.
Note: Cumin is quite potent. It can easily overpower other flavors in a dish if used in excess. Start with a small amount (usually about ½ teaspoon for smaller family meals) and add more if needed.

Use It

• In curry powders and spice blends
• Added to plain rice and/or beans
• In chili con carne or hearty beef and bean stews
• In dry rubs for BBQ or grilled meats
• To season ground meat for tacos or burritos
• In sweet and/or savory chutneys and salsas
• With grilled lamb
• In spicy chicken dishes
• In pickling brines for cucumbers or beets

Recipes Using Cumin

Garam Masala Spice Blend

This potent Indian spice blend can be used in a variety of dishes calling for garam masala or “hot spice blend.” It is most often used in meat and vegetable dishes served with rice, so find your favorite Indian recipe and get cooking!

4 whole cinnamon sticks
4 whole cloves
1 teaspoon coriander seeds
1 teaspoon cumin seeds
1 teaspoon cardamom
7 whole peppercorns
1 bay leaf

Roast all ingredients lightly on a skillet until fragrant. Place the roasted ingredients in a coffee grinder and blend them into a fine powder. For a more flavorful result, you can pound and grind them by hand with a mortar and pestle. Store the powder in an airtight container.

Papaya-Mango-Black Bean Salad with Roasted Corn and Cumin

This refreshing, sweet, and slightly spicy bean salad makes a perfect appetizer or first course for summer BBQs and dinners.

Dressing
¼ cup extra virgin olive oil
¼ cup mango juice (fresh squeezed, if possible)
¼ cup apricot juice (fresh squeezed, if possible)
Juice of one lime
1 ½ tablespoons honey
1–1 ½ teaspoons ground cumin (add more after tasting if desired)

Salad
1 ripe papaya, roughly chopped
1 mango, roughly chopped
2-3 ears of corn, grilled or roasted, cut off the cob
1 can black beans, drained and rinsed
1/3 cup red onion, diced
2-3 tablespoons fresh cilantro, chopped (add more if desired, up to ¼ cup)
Salt and pepper to taste
Garlic powder to taste (optional)

Combine the dressing ingredients in a bowl and whisk to blend. Add the papaya and mango and coat them with the dressing. Then add the corn, beans, onion, cilantro, salt, and pepper. Toss to coat and chill for at least one hour before serving.

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However, the torture aside, mom and dad were on the right track. Cod liver oil was and still is a ‘cure all’ for everything from poor concentration to arthritis, including aiding in proper growth rates in us poor tortured children. It is a rich source of vitamin A and D and, most important, Omega-3 fatty acids.

Vital for the proper function of all tissues in the human body, Omega-3 was first studied in the Inuit people. With a diet high in fat with almost no grains or vegetables, the rare incidences of cardiovascular disease, high cholesterol, cancer, colorectal cancer, diabetes or any other conditions associated with a high fat diet led researchers to wonder what it was that was keeping the Inuit so healthy. A high-fat diet is normally a death knell for the average North American and to have a society that not only survived but thrived on the large quantities of fat seemed impossible.

What they found was remarkable and turned the common thinking of dietary fats on its ear. Not only does it promote better nerve and brain function but Omega 3 fatty acids also help decrease risk factors associated with many degenerative or even life-threatening conditions including those rarely found in the Inuit population.

Omega 3 or n-3 is a group of unsaturated fatty acid classed as essential as the human body cannot produce them yet they are necessary for normal brain function. It is therefore compulsory to ingest the EFAs (essential fatty acids) through diet and supplementation.

Omega-3 is a combination of several fatty acid chains:

• ALA, (alpha) linolenic acid found in flaxseed oils, vegetable oils and green leafy vegetables
• EPA, eicosapentaenoic acid predominantly found in cold water, oily fish such as salmon, mackerel, herring, halibut and tuna
• DHA, docosahexaenoic acid same as EPA

As EPA and DHA are not readily found in vegetable sources, it is often necessary for vegetarians and vegans to augment their diet through supplementation. Omega-3 is considered a polyunsaturated fat acid (PUFA) and therefore works to lower cholesterol levels unlike most other types of fat.
Omega-3 and Omega-6

The Omega-6 is a fatty acid group that, although it is still an essential fatty acid like Omega-3, the requirement is less so intake must be limited. The two EFAs are synergists – they work best together to promote good health in all body tissues. However, the ratio of two to four times the amount of Omega-6 to Omega-3 is vital to maintain otherwise negative side effects develop. The average North American diet icontains up to twenty-five times the level of Omega-6 to Omega-3 and this imbalance causes a wide range of health problems including the marked increase in inflammatory disease throughout the continent.

Sources of Omega-3 and Omega-6

The best source for natural Omega-3 fatty acid is in cold water, fatty fish such as salmon, mackerel, anchovies, herring and sardines. Tuna supplies a moderate amount of EFAs however the high mercury levels mean it should be consumed only several times a week at most (once a week for pregnant or lactating women).

Other natural sources for Omega-3 include flaxseeds (linseed) and flaxseed oil, chia, eggs and kiwifruit. Flaxseeds in particular are an excellent source of Omega-3 as they contain nearly six times the amount found in fish and approximately three times the level of Omega-3 versus Omega-6. Lastly, krill and super green algae are also excellent sources of Omega-3.

The recommended daily allowance (RDA) for Omega-3 is 1.6 grams/day for men and 1.1 grams/day for women although the FDA recommends up to but no more than 3 grams per day with no more then 2 grams of that being derived from supplement form.

Fish oil based Omega-3 supplements are available at any pharmacy or health food store as well as cod liver oil which is now produced in a capsule form making them much more palatable then the spoonful of torture our society normally associates with the healthful elixir. Pregnant and lactating women should double check the quality of supplements as high mercury levels have been found in poorly produced fish oil and cod liver oil capsules.

Find the fish oil or cod liver oil capsules repeat on you? Try flaxseed oil capsules (keep refrigerated) or the many types of health bars on the market that contain high levels of flax seeds and other Omega-3 rich foods.

Omega-6 fatty acid is readily available in beef as well as dark green leafy vegetables, nuts, seeds, grains and vegetable oils. As these items are readily available, supplementation of Omega-6 is rarely required. If anything, ingesting large quantities of beef should be limited while increasing the amount of fatty fish in the diet so that levels of Omega-3 and Omega-6 balance out.

Omega-3 Deficiency

Symptoms of Omega-3 deficiency include fatigue, depression, dry skin, heart problems, mood swings and poor circulation and memory. Excessive thirst and urination have been linked with Omega-3 deficiency as well as ‘problematic behavior’ in children.

It’s All about Balance = More Fish and Flaxseeds, Less Beef

Thankfully, deficiencies are not as common as imbalances between the ratio of Omega-3 and Omega-6. Often correctable by increasing Omega-3 intake and lowering Omega-6 making any symptoms dissipate quickly on their own. Like everything in life, it is about achieving the correct balance but it is attainable and with all the amazing salmon recipes around, never has balance been so delicious!

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Maryann would have had to live with the fact that it was one of her household plants that had killed him.
Willy had chewed on the leaves of some of her plants. Maryann had no idea that her plants could hurt her pets, but she learned the hard way that they can. Precautionary measures could have stopped this from happening. Read below to learn what you can do to protect your cat.

Cat lovers know the joy that having a feline companion can bring. The soft purring as your pet rubs against your leg is enough to make the expenses and time to care for your pet well worth it. This includes removing harmful plants from your cat’s reach. The reason that it’s important to keep poisonous plants away from cats is probably obvious to anyone who has ever had a feline pet: Cats LOVE to snack on greenery! For this reason, houseplants often become an easy target for cats looking for something to munch on.

Sometimes this munching is harmless to the cat (although not to your plants!), but there are many plants that can seriously harm your cat if ingested. Knowing which plants are dangerous is important in order to keep your cat safe.

One common question is “why do cats eat plants?” There are a few reasons cats enjoy nibbling on your plants. Even wild cats, such as tigers and lions, eat grass. This supports the idea that greens are needed to supplement their fiber intake. Eating a large quantity can cause vomiting, so perhaps they eat plants when they need to rid themselves of a hairball. Some plants may simply taste good to cats. They may also find the crunchy texture enjoyable.

While you probably don’t enjoy seeing your indoor gardening efforts being reduced to shreds by your cats sharp little teeth, eating non-toxic plants is not harmful to your cat. Unfortunately, many plants ARE toxic, and the results of ingesting them can be deadly.

Because cats are such an important part of the family, it’s important that steps are taken to keep them safe and this includes learning which plants can be harmful to your pet.

Most cat owners know that it’s important to have yearly vet visits and vaccines, but fewer are aware of the dangers that may be lurking in the form of houseplants. Some of the most common houseplants can be deadly to cats. The list of harmful plants is long. While a list of plants that are poisonous to cats has been included in this article, it’s always best to check with your vet to be sure that all of the plants in your home are safe for your pet.

Some plants are dangerous in their entirety, while others are harmful only if certain parts of the plant, such as the leaves or seeds, are ingested. Below is a list of harmful plants. Of course, the safest bet is to exclude these plants from your home garden. If that’s not possible, they should be kept safely out of reach of your feline friends.

This list is not exhaustive, so when adding plants to your home it’s best to check with your vet to be sure that plant is safe to have around your pets. Should your cat eat a harmful plant, you should take him to the vet immediately. You can also call the Animal Poison Control Center for advice. The number is 1-888-426-4435, and there is a fee for using the service.

With the use of a little precaution, you’ll hopefully never have to use the Animal Poison Control Center hotline. Checking with your vet before adding new plants to your home may take an extra moment of your time, but it is well worth it if it helps to keep your beloved pet out of harms way.

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However, considering how difficult it can be to choose a good wine, the label often becomes the only indication of the wine’s quality. We all know how frustrating it can be to rush out and pick up a bottle for company, especially when you’re uncertain about what to choose for the occasion.

Personalizing the Wine Experience

When you’re pressed for something special or trying to make a good impression without committing a wine faux pas, you can create your own personalized wine bottle label to express whatever sentiment you wish. For anniversaries, birthdays, or other special events, custom-made labels add a unique touch to the wine bottle without revealing the type of wine inside.

Wine is a personal preference as unique as the individual. Some prefer sweeter wines, while others lean toward drier options. There are those who are unconcerned about pairing wine with Italian, beef, pork, or chicken; they only drink one color. Others are particularly discerning, insisting on red with Italian dishes and white with fish. This diversity makes it challenging to choose a wine for someone else based solely on the label.

If you’re selecting a wine for yourself, a quick glance at the label may or may not influence your choice. Some brands are more recognizable than others, thanks to television. Turning Leaf has gained popularity through its marketing campaigns. Well-known wine labels can be a safe choice when you’re unsure about which bottle to grab. With so many options available, sticking with what works for the majority is often a safer bet than taking a chance on something unfamiliar that might turn out to be disappointing.

Modern labels that exhibit excessive creativity can be tempting. However, their appeal largely depends on the palate of the drinker. These labels often target a younger audience and typically indicate sweeter wines—an effective marketing strategy. By presenting a “hip” label, these wines are more likely to attract consumers in their twenties and thirties, who tend to favor sweeter options.

The tradition of labeling wine has existed for centuries. Wine, a preferred beverage for civilizations throughout history, has been marketed for just as long. For example, the tomb of King Tutankhamen, who died in 1352 BC, was filled with wine jars that had labels so specific they would meet the labeling laws of several modern countries. This indicates that even ancient civilizations recognized the importance of marketing their wine.

It wasn’t until the 1700s that wine labels in the United States became competitive and a strategic marketing tool. Initially, they displayed little more than their country of origin and basic facts, relying on wine knowledge to sell the product. Today, marketing strategies are informed by demographics, target markets, and advertising campaigns.

Wine bottle labels have become so unique and competitive that many connoisseurs enjoy collecting them, building impressive collections as a hobby. If a label intrigues you enough to pick up the bottle, go ahead and test it out—you may discover a delightful surprise inside!

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The Pinot Noir grape is a variety of the species Vitis vinifera, which includes all grape varieties. It is a very ancient species, genetically only a generation or two removed from the wild grape species it descended from. Its exact origins are lost to antiquity, but it seems to have been grown in the Burgundy region of France for as long as history can determine. It was first described in writing in the 1st century in Columella’s De re Rustica. Some speculate that the grape was originally cultivated in northern Belgium before being transported to France by the Roman legions.

The Challenges of Growing Pinot Noir

Pinot Noir is a varietal red wine made from the Pinot Noir grape. The name comes from two French words meaning “pine” and “black.” It likely got this name because the grapes grow in tight clusters that resemble pine cones, and the fruit itself is dark purple.

Pinot Noir grapes thrive in cooler regions worldwide, but the most famous examples come from the Burgundy region in France. While Pinot Noir produces some of the finest wines available, it is very difficult to cultivate, and making wine from these grapes challenges even the most expert winemakers. It is a very unforgiving grape.

The leaves of Pinot Noir are smaller than those of Cabernet Sauvignon but larger than those of Syrah. The plants produce narrow trunks and branches, and they are extremely sensitive to light exposure, crop density (they must be kept at low yields), soil types, pruning techniques, and many other factors. The fruit has a thin skin, making it very susceptible to bunch rot and other fungal diseases, as well as damage from insects, birds, and other animals. The vines are particularly vulnerable to downy mildew, leaf roll, fan leaf, and other ailments. These factors make Pinot Noir one of the most difficult grape varieties to successfully cultivate.

When the grapes are harvested, the challenge is far from over. In the winery, the grapes are as touchy as nitroglycerin. They are super-sensitive to fermentation methods, yeast strains, temperature, light, and humidity, and are highly reflective of their terroir (the regional characteristics of the land). Grapes grown in different regions can produce completely different flavors. Making Pinot Noir wine is truly a labor of love.

So, why go to all this trouble when there are many more forgiving varieties available? Simply because, when all is said and done, Pinot Noir produces some of the finest wines in the world. The extremely wide variety of bouquets, textures, flavors, and impressions can fool even veteran wine tasters. In the broadest sense, Pinot Noir wines tend to be light to medium-bodied. The bouquet can be best described as somewhat fruity, with notes of black cherry, currants, and raspberries, while at the same time offering earthy undertones. Traditional red Burgundy wine, which is 100% Pinot Noir from the Burgundy region (specifically the Cote d’Or), is typically fleshy with “farmyard” overtones. Pinot Noir wines generally have fewer tannins and more acidity than other red wines. The color is usually lighter than most other reds, but a more powerful style has emerged from California and New Zealand that is darker and can rival Syrah in depth of flavor. Pinot Noir is also a staple in champagne production, usually blended with Chardonnay.

The Pinot Noir grape is highly prone to hybridization, giving rise to many close cousins. This can make it more confusing to determine what exactly constitutes Pinot Noir wine. Its offspring include Pinot Gris, Pinot Blanc, Pinot Moure, Pinot Tienturier, Pinot Fin, Pinot Meunier, Pinot Tordu, Pinot Gouges, Pinot Musigny, Pinot Liebault, and even an English variety, the Wrotham Pinot. Like Pinot Noir, these varieties are all prone to regional differentiation and can be used in blends, as long as the wine is predominantly Pinot Noir.

Selecting a bottle of Pinot Noir can be difficult. For this type of wine, the region of production is the most important factor to consider. More than with any other grape, Pinot Noir serves as a conduit for the soul of the soil from which it was born. The difference between one bottle and another lies in the soil and the winemaker’s artistry. The finest Pinot Noirs unquestionably come from the Cote d’Or in Burgundy, but there are also excellent Pinot Noirs from California, Australia, Austria, Germany (where it is called Spätburgunder), Canada, Romania, and other cool-weather regions around the world.

Generally speaking, Pinot Noir wines pair wonderfully with poultry, beef, pork, fish, ham, lamb, and game meats, depending on the wine’s terroir. It works well with creamy sauces, spicy dishes such as pasta with marinara, or even enchiladas. It is arguably one of the most versatile wines there is.

Pinot Noir is typically consumed young, within a year of production. Aging can mellow the fruitiness and bring out more earthy flavors, but due to the “touchy” nature of the grape, long aging is risky. Five years is the recommended limit.

Now, you no longer have to ask yourself, “What type of wine is Pinot Noir?” You are one of the few, the proud, the informed. The next time you’re out with someone and trying to select a wine, you can impress the room with your newfound brilliance and knowledge. Pinot Noir wines are some of the finest in the world, so treat yourself to a bottle now and then—you deserve it!

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Characteristics

Celery seed, the dried fruit of *Apium graveolens*, is essentially a more intense, concentrated version of fresh celery. It has similar aromas and flavors but lacks the “fresh” taste. The green, grassy notes of fresh celery are replaced by more prominent sweet and citrusy qualities. There are several regional varieties of celery, with the most common being French or Indian. Known historically as “smallage,” celery has thick, distinctive pale green stalks and a leafy top. Its stable root system makes it a reliable grower in the right conditions. The plant thrives both in cultivated gardens and in the wild, and both varieties are edible.
Celery seeds, which contain the essential oil apiol (identical to that of fresh celery), can range in color from light tan to medium or greenish-brown.

Common Uses

Celery seed is widely used in Mediterranean, European, and North American cooking. It’s particularly useful in pickling solutions and pairs beautifully with dill to create flavorful sandwich sidekicks. The seeds also work well in sausages, salad dressings, and soups, and can even be found in certain breads and crackers. Tomatoes, with their sweet and fresh flavor, pair nicely with celery seed, especially in cool, refreshing summer salads or side dishes. In some cultures, the seeds are used as a simple condiment—celery salt, a combination of the seeds and coarse salt, can be used as a substitute for table salt and as a seasoning for savory dishes and cocktails like the Bloody Mary.
Celery, in its entirety, has been used decoratively (woven by the Greeks into funereal garlands) and medicinally for thousands of years. The plant is said to have restorative and anti-inflammatory properties, often used to treat arthritis, cystitis, and pain associated with urinary tract infections. Celery seeds have also been used to treat a variety of physical ailments, including anxiety, muscle spasms, inflammation, and loss of appetite. The seeds are known for their diuretic qualities and can help flush toxins from the body. They are also used as a treatment for gout. Interestingly, celery has a somewhat amusing history as an aphrodisiac in Ancient Rome. We’ll leave it up to you to decide what it’s best used for.

Use and Storage

Celery seed is easily found at farmer’s markets and most well-stocked supermarkets. Store the seeds in an airtight container, away from direct sunlight.
When using celery seed, be cautious when adding it to long-cooked dishes like soups or braises. It’s best to add the seeds at the end of cooking, as prolonged heat can draw out bitter flavors.

Use It (How to/where)

• In pickling liquids and brine
• In relishes
• In corn salads
• To season coleslaw or potato salad
• In Manhattan clam chowder and other savory soups
• Paired with fresh tomatoes and cucumbers
• Added to dressings and marinades
• In ground meat for sausages
• Wrapped into a bouquet garni

Recipe Using Celery Seed

Classic Two-Color Cole Slaw

1 small head green cabbage, outer layers removed, halved, and cored 1 small head red cabbage, outer layers removed, halved, and cored ½ cup shredded carrots ¼ cup mayonnaise ¼ cup apple cider vinegar 1 tablespoon celery seed ¼ teaspoon ground white pepper ½ tablespoon salt 4 tablespoons sugar 1 tablespoon grated onion or shallot

Shred both the green and red cabbage as thinly as possible and set aside in a large bowl. In another bowl, mix the mayo, vinegar, onion, sugar, and spices until smooth. Pour the mayo mixture over the cabbage and shredded carrots. Toss well and season with additional salt and pepper if needed. For a creamier dressing, add a bit more mayo after mixing it with the cabbage. Serve well chilled.

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