An All-Natural, Simple and Delicious Sleep Aid

 

Author: Renata Richardson Sleep seems to be a topic that comes up often in the media and in conversations between friends and colleagues - being tired but yet wide awake and can't fall asleep, waking up and not being able to fall back asleep easily, mind filled with all kinds of busy thoughts that pushes sleep away even more, being tired during the day because of the night before's lack of sleep... A restful night's sleep is one of the main keys of good health so finding natural ways to try to get into a better bedtime and sleep routine is important.    Many articles have been written about the key things to do and some not do before bed, such as, establishing a nightly bedtime routine by turning off electronic devices at least a half hour before bed and not having them overnight on your nightstand, taking a warm bath or shower before bed, quiet meditation, reading a physical book, not an ebook, turning off the light and making the bedroom dark and cool, are just a few.  Here is another to add to the list! Did you know that bananas with cinnamon contain nutrients that support relaxation and sleep?  Bananas contain vitamin B6 and tryptophan (yes, the same as in turkey that contributes to the post-meal sleepiness!) both which boost melatonin levels that supports regulating sleep, potassium that supports healthy lower blood pressure and magnesium that relaxes muscles and helps you drift off, all which support a more restful sleep.  Cinnamon is a powerful antioxidant, an anti-inflammatory, an antibacterial and an anti-fungal. It can reduce bad cholesterol (LCL) and triglycerides, balances blood sugar and research is being done to show that cinnamon can relieve insomnia, supports brain health and reduces cognition decline.  So, if you sense you might have a restless night, something as simple as eating a peeled sliced banana sprinkled with cinnamon before you get ready for bed could help. A dollop of Greek yogurt and a drizzle of honey makes it extra delicious with added valuable, healthful nutrients.  You can also boil a washed cut up banana, peel and all, strain and drink the steeped brew, or even just boil the washed peel itself. I prefer the sliced banana with cinnamon myself. Such a simple, all-natural, nutritious and delicious sleep aid.

The Story of Make A Wish Foundation "Wish Man" on You Tube

Make a Wish Like ‘Wish Man’

   Timothy Spearman 

 I went to an event called Touching Toronto last night. It was deeply touching to see so many faithful believers out to witness the healing power of Jesus and the Holy Spirit. As I was attempting to leave, I realized I had misplaced the key to my bike lock. I found a metal implement and tried to break the lock. No good. It would take a miracle to remove that lock. Just then, a Good Samaritan appeared to lend a hand. He went back inside the venue hall to look for my misplaced key. Within five minutes, he reemerged with the key. That event showed me how it’s people helping people that keep the world turning, without which it would surely grind to a halt.

                                        

                                       

This also showed the relevance of the premise of the film, Wish Man: “If someone needs help, you give it to them.” At first, the film seems to be about no-hopers who abandon their kids and end up on skidrow. But plot twist after plot twist brings characters who care into the life of Frank Shankwitz Jr. (Andrew Steel). When Frank is nearly killed in a motorcycle crash, his chief orders him to help a terminally ill boy named Michael, whose dying wish is to become a motorcycle patrol officer. At first, Frank appears too cynical to take on the assignment, but the police secretary, Kitty Carlysle (Kirby Bliss Blanton), who is assigned to help Frank recover, changes his mind by insulting his manhood, a sure mind-changer for any real man with a code.

The touching relationship spawned between Michael (Christian Ganiere) and his mentor Frank is all it takes to turn Frank’s thinking and life around. Young Michael is not afraid to die, and his fearlessness in the face of death, makes Frank realize he’s been weak and ungrateful for his blessings.

The dramatic reversals keep surprising the viewer till Frank Jr. and Frank Sr. (Bruce Davison) are given a chance at redemption. When Frank Jr. attends Michael’s funeral, Kitty receives a call from Frank Sr. at the station, who has seen the heartwarming story about his son in the newspaper. Taking down Frank Sr.’s address, Kitty cleverly has Officer Tom Wells (Frank Whaley) pass on the address stealthily to his partner Frank. Bitterly angry with his father for abandoning him as a child, Frank Sr. soon learns from Frank Jr. that his mother, Lorraine (Fay Masterson), had told him as a boy that his father had died in a car accident. When Frank Jr. asks why his father never came for him, his father explains that he had tried to find him, but he and his mother had disappeared without a trace.

With hope restored in his life, Frank is exonerated when he is framed in a case of police brutality. What follows is a dinner held in his honour, where he is told he has been promoted to detective. Feeling inspired by the sudden windfall of good fortune, Frank announces his intention to found a non-profit so that people like Michael can be granted their fondest wish. In the post-film epilogue, we learn that Frank reconciled with his mother Lorraine, whom he remained close till her death at age 90.

As Frank says at the dinner held in his honour, “I never thought I could make a difference, but I was wrong. I’ve seen it: a simple act of kindness can have a ripple effect.”  

                        Inspiring words from an inspiring film, this is how Alla Salute Canadian Magazine has been given a new mission and mandate. We intend to hold interviews with people like Michael, people who are or have been through life-threatening circumstances that nearly stole their hope, but we intend to see it restored tenfold with the help of our readership. Would you help us launch our Good Samaritan Campaign in the advent of Christmas and the Holiday Season?   

Let us know by emailing us allasalutemagazine@gmail.com

Stress vs Anxiety

 

 Stress vs. Anxiety: Knowing the Difference & Prioritizing Self-Care 

Cassandra Wellson,   Psy

In today’s nonstop world, emotions often feel tangled. You might say you’re stressed, when deep down, you’re battling anxiety. Or vice versa. But although they share some similarities, stress and anxiety come from very different roots—and understanding them helps you take care of yourself more intentionally.

Spotting the Difference

Aspect	Stress	Anxiety
Trigger	Situational—workload, deadlines, conflict	Internal—fear of uncertainty, future, or nothing specific
Duration	Short-term, tied to events	Can be persistent, even without a clear cause
Physical Signs	Tension, headaches, fatigue	Restlessness, rapid heartbeat, panic
Mindset	“I can push through this.”	“What if I can’t handle what’s coming?”

In simple terms, stress tends to be reactive, tied to a challenge you feel you can overcome. Anxiety, on the other hand, often shows up uninvited—an internal spiral that feeds itself.

How to Take Care of Yourself

Whether you’re navigating the stress of day-to-day tasks or feeling the grip of anxious thoughts, these practices can help restore balance:

 Grounding Habits

• Deep Breathing: Try inhaling for 4 counts, holding for 4, exhaling for 6. Repeat.

• Movement: Walk, stretch, dance—whatever connects you to your body.

• Sleep Routine: Stick to consistent sleep and wake times. Rest isn’t a luxury; it’s essential.

 Mental Wellness

• Name the Emotion: “I’m feeling overwhelmed” is more powerful than “I’m fine.”

• Limit Overstimulation: Cut back on caffeine, social media, and sensory overload.

• Mindfulness & Meditation: Even 5 minutes a day of being present can lower stress levels.

Connection & Support

• Talk It Out: Whether it’s with a friend or a therapist, sharing your thoughts can lift a weight off your shoulders.

• Build Boundaries: Protect your energy by saying no when needed.

• Find Joy: Watch a silly movie, try a new recipe, or read something that sparks wonder. Final Thoughts

You deserve peace, not just the absence of stress or anxiety, but the presence of clarity, calm, and self-compassion. Recognizing what you’re feeling is the first step toward healing. The second? Giving yourself the care you’d gladly give someone you love.

                                                                  

The Power of Mindfulness Meditation

 The Power of Mindfulness Meditation: Enhancing Health and Well-being

  Trevor Higgins

 In today's fast-paced and demanding scary world, stress, anxiety, and anger have become common companions for many. The relentless stream of misinformation, coupled with various personal and professional responsibilities, often leaves us feeling overwhelmed. However, amidst this chaos, a powerful practice known as mindfulness meditation has emerged as a beacon of serenity and tranquility. This article explores the profound benefits of mindfulness meditation for your health, including its role in reducing stress, anxiety, and anger while enhancing attention and overall well-being.

 A Beacon of Emotional Harmony

 In a world brimming with emotional turbulence, war, earthquakes, forest fires, and volcanoes erupting mindfulness meditation provides a sanctuary. Whether Buddhist or Catholic, spiritual practitioners learn to observe their emotions without immediately reacting. This pause cultivates emotional resilience, leading to more compassionate interactions and personal contentment.

 

 

Benefits for Reducing Stress and Anxiety

 Stress and anxiety are like unwelcome companions that can significantly impact our quality of life. Mindfulness meditation acts as a powerful antidote to these issues. By cultivating awareness of the present moment, individuals can detach themselves from the whirlwind of stressful thoughts. Studies have shown that regular mindfulness practice can lower the levels of cortisol, the "stress hormone," leading to a more relaxed and composed state of mind.

 

            

 

Enhancing Emotional Regulation

 

Anger, another common emotion that can disrupt our mental equilibrium, can be effectively managed through mindfulness meditation. By practicing non-reactive awareness, individuals learn to observe their anger without immediately acting upon it. This pause allows them to respond to triggering situations with greater composure and empathy, leading to healthier relationships and emotional well-being.

 

                  

 

Fostering Attention and Concentration

 

In a world brimming with distractions, our ability to focus has taken a hit. Mindfulness meditation is like a workout for the brain's attention muscles. Through regular practice, individuals can improve their attention span and concentration, leading to enhanced productivity and better decision-making. This is achieved by gently redirecting the wandering mind back to the present moment, which ultimately strengthens the brain's ability to maintain focus.

 

 

Promoting Overall Well-being

 

Beyond its targeted benefits, mindfulness meditation contributes to a holistic sense of well-being. People who practice mindfulness often report feeling more content, connected, and appreciative of life's simple joys. This stems from the practice's capacity to cultivate gratitude, compassion, and self-awareness.

 

Regardless of your religion, practicing mindfulness meditation offers a host of health benefits that are backed by scientific research and centuries of contemplative tradition. By incorporating this practice into your daily routine, you can experience reduced stress, anxiety, and anger while improving your attention and overall well-being. Remember, mindfulness is not about erasing negative emotions or thoughts but rather about acknowledging them and cultivating a healthier relationship with your own mind.

 

Cottage Cheese Vs Greek Yogurt

 

By Renata Richardson There has been so much written about getting enough protein in our diets, especially as we age. I won't go into how much we each should consume at each meal as it is different for each person, based on weight and preference for protein coming from plant-based, meat or dairy sources and to make sure protein is accompanied by veggies, fruits, healthy carbs and healthy fats. I encourage you to research what's best for you! Two of my favourite dairy proteins are Greek yogurt and cottage cheese (which has had a resurgence from it's popularity in the 70's) - both which are trending in a huge way on every health forum and with food bloggers. I am no exception as a number of my recipes include these wondaful ingredients. But which is better? The answer is they are individually both so healthful <- this article has a great comparison chart.    Between the lower-fat versions of cottage cheese and Greek Yogurt (and it's plain Greek yogurt, not regular plain yogurt as Greek yogurt has 2x the protein of regular yogurt): Protein: a half cup of Greek Yogurt has about 10 gr of protein where cottage cheese has 12gr. Calcium: Greek Yogurt wins this one with a cup having 282mg vs cottage cheese at 227mg.   Salt/Sodium: This is where the biggest difference lies, as salt is used in the process of making cottage cheese so it contains sodium, where Greek yogurt has no salt. Those watching their salt intake should veer over to Greek yogurt and less to cottage cheese but don't have to avoid it completely!   You can't go wrong with choosing either or both of these high-protein. vitamin and mineral rich options to include in your diet! P.S. Cottage cheese has been around since Victorian times and was known as curds and whey long before it was called cottage cheese, so Little Miss Muffet knew a thing or two about a good, healthy snack!

Announcing the 2025 Alla Salute Canadian Magazine Award of Excellence

 Oh, Canada! From maple-drenched mornings to the sparkle of city skylines, this nation overflows with brilliance, and we’re here to salute it. The 2025 Alla Salute Canadian Magazine Award of Excellence honors the very best in culinary artistry, cultural festivals, heritage landmarks, digital trailblazers, and all things that make Canada shine.

Whether you’ve turned heads on social media, inspired through storytelling, hosted unforgettable events, or preserved the beauty of our land, your contributions are the heartbeat of Canadian pride.  With hundreds of votes from our readers across Canada, along with numerous shares on our Facebook pages, all of which we carefully tabulated, we extend our heartfelt thanks!

 Congratulations to all the winners! The Top 22 recipients will receive an elegant crystal award, and all other honorees will be presented with a beautifully framed 8×10 certificate of distinction.

Together, we celebrate the passion, creativity, and unmistakable Canadian spirit that keep our culture thriving and our flag flying high.  

Thank you, everyone, for voting your top faves! 

Warmest regards,    Timothy & the Alla Salute Team 

Best Canadian All-time singer: Anne Murray

Best Canadian Band:  Nickelback

Best All-time Canadian Rock Band: Rush

Best Canadian Pop and R&B: Justin Bieber

Best Canadian Hip Hop: Drake

Best Canadian Easy Listening Singer: Michael Buble

Best Canadian Country Pop, Country Rock: Shania Twain

Best Upcoming Canadian Recording artist:  Alex Sampson

Best Canadian Indie Movie:  Jackpot by Joseph Monachino

Best Canadian author:  Robert Munch

Best Canadian author:  Becka Mack: Hockey Romance

Best Canadian TV series:  North of North

Best Canadian actor:  Ryan Gosling

Best Canadian Actress:  Anna Lambe

Best Canadian Artist:  Artista Pisano

Best Canadian Restaurant: Antler Kitchen and Bar (Toronto, Ontario)

Best Canadian Mexican Dessert:  Churros 92 (Toronto, Ontario)

Best Canadian Brewery:  Spirit of York (Toronto, Ontario)

Best Upcoming Canadian Brewery: True History Brewing (Toronto, Ontario)

tied with Saint Andrew Brewing Company (St. Andrew, New Brunswick)

Best All-Independent Canadian Beer:  Bellwoods Brewery (Toronto, Ontario)

Best Canadian Japanese Dessert:  Uncle Tetsu (Canada wide)

Best Canadian Ice Cream Brand: Chapman Ice Cream (Canada wide)

Best Canadian Ice Cream Shop:  Nanni Gelato (Ontario)

Best Canadian Italian Restaurant: DaNico (Toronto, Ontario)

Best Canadian Japanese Restaurant:Hoto Izakaya (Quebec City, Quebec)

Best Canadian Korean Restaurant: Little Korea (Winnipeg, Manitoba)

Best Canadian French Restaurant: Auberge Du Pommier (Toronto, Ontario)

Best Canadian Portugese Restaurant:  Ferreira Cafe, (Montreal, Quebec)

Best Canadian Celebrity Chef Restaurant:  Osteria Giulia (Toronto, Ontario)

Best Canadian Specialty Gourmet Store: Pusateri Fine Foods

Best Canadian Independent  Food Brand:  CuGinas Flavors  (Toronto, Ontario)

Best Canadian Food Brand:  President's Choice

Best Canadian Upcoming Food Brand: Jewels Under The Kilt and Whipdd Butter (Ontario)

Best Canadian Food Large Chainstore:  No Frills (Canada-wide)

Best Canadian Independent Food Store:  Cataldi Toronto 

tied Lady York Food (Vaughan, Ontario and Toronto, Ontario)

Best Canadian Cheese Store:  Cheese Boutique (Toronto, Ontario)

Best Canadian Hot Sauce:  Nerpys Hot Sauce

Best Canadian Butcher:  Great Canadian Meats (Whitby, Ontario)

Best All Canadian New TV Show:  The Wild Grill TV (Canada-wide)

Best Canadian Wine Tasting and Events:  The Wine Sisters 

Best Canadian French Restaurant: Jo Beef (Montreal, Quebec)

Best Canadian Jamaican Spotlight Caribbean Kitchen (Etobicoke, Ontario)

Best Canadian Korean Restaurant: Korilla Korean BBQ (Calgary, Alberta)

Best Canadian Brewhouse: The Woodyard Brewhouse and Eatery (Yellowknife, NWT)

Best Canadian Chinese Restaurant: Chinatown BBQ (Vancouver, British Columbia)

Best Canadian Steakhouse: Don Alfonso 1890 (Toronto, Ontario)

Best Canadian Winery: Vieni Estate Winery tied with Vineland Estate Winery (Niagara, Ontario)

Best Canadian Upcoming Chef: Gina Cianfarani (Toronto, Ontario)

Best Canadian Chef: Michael Smith  (Prince Edward Island)and Stefano Faita and Michele Forgione Montreal, Quebec)

Canadian  Non Profit to donate to: Sickkids Toronto Steven 

Best Canadian Upcoming Pastry Chef:  Nancy Castro  (Richmond Hill, Ontario)

Best Canadian Chocolatier: Peace by Chocolate (Halifax, Nova Scotia - Canada wide)

Best Canadian Women's Group:  Canadian Women in Food (Toronto, Ontario Canada-wide)

Best Canadian  New Food Blogger: Bryan Thomas LordsBryonKitchen (Canada-wide)

Best Canadian Food Blogger: Ronke S. Edoho 9jafoodie (Canada-wide)

Best Canadian All Time Food Blogger:  Susan Keefe  Rhubarb & Cod (Canada-wide)

Best Canadian Cookbook Author:  Anna Olsen (Canada-wide)

Best Canadian Multilingual Magazine: Panorama - (Montreal, Quebec)

Best Canadian Radio Station:  CHFI (Ontario)

Best Canadian Print Magazine:  Zoomer  (Canada-wide)

Best Canadian Show: Breakfast Television (Canada-wide)

Best International Celebrity Chef:  Gino D'Campo (Italy - International)

Best Culinary event:  The Canada's Baking and Sweet Show (Toronto, Ontario)

Best International Cooking Show: Oggi e Mezzo Giorno (Italy - International)

Best International Band:  Air Supply (International)

Best Canadian Street Festival: Toronto Caribbean Carnival  (Toronto, Ontario)

Best Canadian Social Media promoting Canadian content:   All_Canadian_Made  (Ontario)

Best Canadian Blogger:  Https://www.fraicheliving.com (Canada-wide)

Best Canadian Historical Site:  Quebec City's Old Town  (Quebec City, Quebec)

Best Canadian Castle: Casa Loma, (Toronto, Ontario) and Dundurn Castle, (Hamilton, Ontario)

Best Canadian National Park: Prince Edward Island National Park (Prince Edward Island)

Best Canadian Casino Resort and Great Canadian Casino and  Resort, (Toronto), and  Fallsview Casino and Resort (Niagara, Ontario)

Best Canadian Online Casino:  Betty.ca (Canada-wide)

Best Canadian Pottery:  BlackBird Pottery 

Best Canadian  Designers:  Lidija Originals

                                            Liama Yama

Best Canadian Honey Farm: Flight of Fantasy Honey Bee

Best Canadian Lifestyle Boutique:  Daisies and Doilies

Best Canadian Gifts:  Hex Pens 

Best Canadian Romantic City:  Niagara on the Lake (Niagara on the Lake)

Best Canadian Hotel: Hotel Blue on Water St, (St. John, Newfoundland) 

Best Canadian Inn and Spa:  The Prince of Wales  tied with Oban Inn (Niagara on the Lake) 

Best Canadian Resort:  North Haven Resort (Manitoba)

#Canada

#AllaSaluteAwards2025

#OhCanadaMoments

#CanadianCreativity

#MapleLeafMagic

#Canadianmusic

#CanadianChefs

#Canadian

#TrueNorthStrong

#Elbowsup

#ProudlyCanadian

#BestInTheNorth

#CelebrateCanada

#Bloggers

#Influencers

A note from the publishers desk...

 Hello Everyone, 

Welcome to the Fall Issue of Alla Salute Canadian Magazine Blog. This is Wilbur (Will) Burns, the publisher. (Formerly the Editorial Director.) It is an honour to be appointed to lead an online magazine that primarily serves a Canadian readership of all ages. On the following page, I will announce the 2025 Alla Salute Canadian Magazine Award of Excellence for the top Canadian, as chosen by you, our readers. We thank you for taking the time to cast your vote. In this issue, you'll find many exciting articles, reviews, including a new series on business-to-business topics, and more. If you have any ideas or suggestions about what you'd like to see in the upcoming holiday edition, feel free to email me your suggestions.

 Subject line: Questions and Suggestions Will Burns Publisher 

allasalutemagazine@gmail.com

Will Burns

Publisher

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