Through the holidays, many find themselves having more glasses of prosecco or sugar cookies than they planned to. All those indulgences can add up to leaving you feeling bloated, foggy-brained and sluggish. Fortunately, a detox can help you reset. Whether you’ve done cleanses before, are a first timer or have a sensitive stomach, join this talk with Dr. Terry Willard for time-tested cleansing tips and kickstart your wellness goals for the year.
WHEN & WHERE :
January 16 | Online
LET’S TALK: WOMEN’S HEALTH
Strong Not Skinny
Are you in your forties or beyond and wondering why you aren’t seeing results even though you’re working out regularly and eating well? Women have to work hard at preserving muscle mass, and there are lots of benefits, like improving metabolic function, immunity and wellbeing to reducing the risk of fractures and water retention. If you’re new to the idea of eating and exercising with a focus on building strength, don’t miss this in-person talk with women’s health expert Aeryon Ashlie.
WHEN & WHERE :
January 21 | Kelowna January 28 | Langley
January 22 | Vernon January 29 | White Rock
January 23 | Kamloops
MORE EVENT DETAILS: naturesfare.com/upcoming-events
The health and well-being of our customers is central to our mission. We believe that learning how to live your healthiest life should be accessible to everyone. That’s why our Wellness Talks are made available for free to everyone.
Dates subject to change.
Take Charge of Your Wellness
Book your free 30-minute appointment with one of our nutritionists today.
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Angela Wright
January 8 February 5
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January 2 February 6
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Lisa Aschenbrenner
January 7 February 6
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Kelly Aiello
January 8 February 5
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Lisa Kilgour
January 8 February 6
January 22 February 27
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GOOD STUFF GET THE
Made in Canada
SUPPLEMENT
Nature’s Defense
Stay healthy all winter long with Deep Immune®. This daily immune tonic combines eight powerful herbs that work synergistically to provide stronger support together. With options for every need—Original, Licorice-Free (perfect for those with hypertension) and a mild-tasting Kids formula—Deep Immune offers safe, effective support to keep you and your family feeling your best all season.
St. Francis Herb Farm Deep Immune®
PERSONAL CARE
Melt Away the Day
This cleansing oil offers a luxurious, deep cleanse while nourishing your skin. A blend of high linoleic oils, including organic pumpkin seed, safflower and rosehip, removes makeup, dirt and impurities without clogging pores. Antioxidant-rich ginger, white tea and vegan squalane help tone, hydrate and rejuvenate, leaving your skin feeling soft, radiant and balanced—perfect for all skin types, even acne-prone.
Mad Hippie Cleansing
Oil
PERSONAL CARE
Chill Out, Glow Up
Soothe and refresh your skin with an ice roller! This handy tool reduces puffiness, calms redness and helps tighten pores for a smooth, glowing complexion. Perfect for waking up tired skin or relieving tension, it also boosts circulation, leaving you feeling cool, relaxed and ready to shine.
Five Zero Skincare Cooling Face & Body Roller
Protein Puzzle
Written by Lisa Kilgour, rhn
Ah, protein. It’s the darling of diet culture, the star of every Instagram meal plan and the reason so many of us try to stomach chalky shakes or giant chicken breasts.
These days, influencers are telling us we need 100, 120, even 150 grams of protein per day—an amount that feels impossible unless you’re carrying a blender and a tub of protein powder everywhere. But is all this protein panic really necessary?
Protein is essential for building muscle, supporting bone health and keeping you satisfied after meals. But stressing about arbitrary daily goals or chasing extreme amounts isn’t doing us any favours.
Instead, there’s a sweet spot—and it’s one your body can help you find without all the drama.
Why Protein Matters (But Not as Much as You’ve Been Told)
Protein is absolutely crucial. It’s a building block for your muscles and bones, becoming more important as we age. For women in their 40s and beyond, it becomes vital as our muscle mass naturally starts to decline—a process called sarcopenia. Protein can help slow this down and keep you feeling strong and vibrant.
But this is where things get murky: just because something is important doesn’t mean you need an extreme amount of it. Unless you’re a bodybuilder or training for a marathon, your body likely doesn’t need the high protein intakes many influencers are pushing.
Protein has been the nutrition king for so long that we’ve almost
forgotten about its essential costars: carbs and fats. These macronutrients are just as crucial for energy, hormone production and overall health. This tunnel vision on protein doesn’t just crowd out other macronutrients—it can overshadow the diversity of nutrients your body needs to thrive.
Carbs fuel your brain and muscles, while fats support your hormones and keep your cells happy. When we focus too much on protein, carbs and fats get unfairly pushed aside—along with the vitamins, minerals, antioxidants and other nutrients found in a variety of whole foods.
The Drama of Too Much Protein
Diet culture loves to glorify excess, and protein is no exception. But consuming massive amounts of
MYTH 1
You need a protein shake after every workout.
A protein shake can be a useful tool, but it’s not a requirement. A regular meal or snack with protein (like a handful of nuts or a boiled egg) is usually plenty.
protein—say, 150 grams a day—can lead to issues like:
• Digestive discomfort: hello, bloating;
• Kidney strain: as your kidneys work overtime to process all that extra nitrogen;
• Energy dips: if you’re focusing so much on protein that you’re skimping on carbs or fats; and
• Intense cravings: for starchy carbs or fatty foods to balance out the extra protein.
Your body can only use so much protein at a time. The rest? It’s just extra work for your system and, honestly, a waste of your money. Research suggests that around 20 to 40 grams per meal is enough to maximize what your body can use, with anything beyond that offering little extra benefit.
The Flip Side: Too Little Protein
On the other end of the spectrum, there’s a real issue of not getting enough protein. And while actual protein deficiency is rare if you’re eating a varied diet, many people— especially women—aren’t quite getting what they need to support their health.
MYTH 2
Vegetarians can’t get enough protein.
Not true! Plant-based proteins like beans, lentils, tofu and quinoa are fantastic. They may be slightly less concentrated than meat or dairy, but they’re easy to incorporate into meals—and they come with a side of fibre, which is a win.
Here’s why that matters:
• Protein helps preserve muscle mass, which is key for staying strong and active as you age.
• It supports bone density, reducing fracture risk.
• It plays a role in making meals more satisfying so you’re not snacky an hour later.
But, you don’t need to count grams or chug shakes to meet your needs. Your body is incredibly good at telling you when it needs more protein—you just have to listen.
Finding Your Sweet Spot
Here’s where undieting comes in: instead of obsessing over grams, focus on how protein makes you feel.
• Are you satisfied after meals, or do you find yourself raiding the pantry an hour later?
• Do you feel strong and energized, or are you dragging by mid-afternoon?
• Are you enjoying your meals, or are you choking down another dry chicken breast because a fitness influencer told you to?
MYTH 3
More protein equals faster weight loss.
Aim to include protein with each meal in a way that feels natural and enjoyable, like eggs at breakfast, hummus with lunch or grilled salmon at dinner. Even snacks like yogurt, nuts or a slice of cheese can help keep your protein intake steady throughout the day.
Your Body Knows Best
At the end of the day, your body is your best guide. When you tune out the noise of diet culture and pay attention to your own hunger, cravings and satisfaction, you’ll find your natural balance—no apps, calculators or guilt required.
Protein is important, yes. But it’s not the star of the show, and it certainly shouldn’t overshadow the joy of eating. By trusting your body and leaning into variety, you can meet your protein needs without turning every meal into a math problem.
So the next time you see someone recommending 150 grams of protein a day, take a deep breath. Your body doesn’t need a trend, it needs you to listen.
Lisa Kilgour, rhn is one of Nature’s Fare Markets’ nutritionists and sought-after speaker and educator who helps people heal from diverse and complex health issues. She has spoken at TEDxKelowna and is the author of Undieting: Freedom from the Bewildering World of Fad Diets. Book your free appointment today at naturesfare.com Learn more: lisakilgour.com
Protein can help with satiety, but eating more than your body needs won’t magically burn extra fat. Weight loss is far more complex than macros. Take Charge of Your Wellness
Book your free 30-minute appointment with one of our nutritionists today.
Energize Your Routine for Success
Fueling your body with the right nutrients is key to optimizing exercise performance and recovery. Natural sports supplements can provide the boost you need to stay motivated, energized and on track with your fitness goals.
Pre-workout
FUEL PERFORMANCE
1 BEETROOT POWDER
Packed with nitrates, beetroot improves blood flow and oxygen delivery to muscles, boosting endurance and performance.
2 CAFFEINE FROM NATURAL SOURCES
Pre-workout supplements help energize your body and prepare your muscles for exertion. Choosing natural options ensures you avoid artificial additives or stimulants that can cause jitters or energy crashes. Here are a few ingredients that should be included in your pre-workout routine:
Green tea or guarana provide a steady energy lift without the spikes and crashes associated with synthetic caffeine.
3
BCAAS (Branchedchain Amino Acids) BCAAs from fermented, plantbased sources can delay muscle fatigue and improve focus during your workout.
4 ADAPTOGENS
Herbs like ashwagandha or rhodiola rosea enhance stamina and help your body adapt to physical stress, making them great pre-workout additions.
Pair these supplements with a light snack containing carbs and protein for sustained energy and peak performance.
Post-workout
OPTIMIZE RECOVERY
1 PROTEIN POWDER
Protein delivers essential amino acids for muscle repair and growth. Opt for a protein-rich snack or whey or plant-based protein powder. Choose one free from artificial sweeteners and fillers for the best results.
Post-workout recovery is essential for building strength, preventing soreness and staying motivated for future sessions. Natural supplements can speed up recovery and replenish nutrients lost during exercise.
4 MAGNESIUM
2 ELECTROLYTES
Coconut water or electrolyte blends with natural minerals help replenish hydration and prevent muscle cramps. Avoid any with excessive sugars or artificial colours.
3 TURMERIC OR CURCUMIN
These natural antiinflammatories reduce soreness and promote faster recovery.
This essential mineral helps relax muscles and supports restful sleep, critical for recovery.
5 COLLAGEN OR BONE BROTH POWDER
These support joint health and tissue repair, especially beneficial for highimpact workouts.
Incorporate these natural supplements into your routine, and you’ll be well on your way to maximizing your workouts while staying motivated, energized and strong.
Closet to Carryall
T-SHIRT TOTE CRAFT
Created by Jen Kossowan
’Tis the season for decluttering and reorganizing and if you’re cleaning out closets, you’re bound to have some t-shirts that are ill-fitting or have seen better days. Before getting rid of them, give them a second life by turning them into soft, stretchy, fully washable tote bags! This project is as simple as they come—it requires only two things and can be done in under 15 minutes from start to finish. (Woah, right!?) Do it on your own or with your kids… Maybe even get them to clean out their closets and turn their too-small tees into totes? It’s the perfect way to help them hold onto their favourites for a little while longer.
Supplies
an old t-shirt (the thicker the fabric, the stronger your bag) sharp scissors (preferably fabric scissors)
1 Remove the sleeves. Cut the sleeves off by cutting along the inside of the sleeve seams. Cut each sleeve one at a time or fold the shirt in half to do both at once.
2 Create the bag opening. Cut a deep ‘U’ shape at the neck of the shirt. The shoulders of the shirt will form the top of the bag handles, so ensure the cuts create a wide enough opening and long enough handles for your bag.
3 Cut the bottom. Turn the shirt inside out and lay flat on your work surface, lining up the front to the back bottom seams. Cut off the bottom seam.
4 Make a knotted fringe. Cutting the front and back of the shirt at the same time, cut slits about 6–7 cm long and about 2 cm apart along the length of the bottom edge to create a fringe.
Starting at one edge, take a pair of strips (one front strip and one back strip) and tie with a tight double knot. Repeat with the remaining pairs of fridge strips along the bottom.
Starting at one edge and working with the first group of three knots, take a tail from the middle knot and double knot it with one of the tails from the knot to the left. Take the other tail from the middle knot and double knot it to one of the tails from the knot to the right. Repeat with the remaining groups of three knots along the bottom. This will close up the spaces between the knots at the bottom of your bag and make it even more secure.
5 Finish. Turn your bag right side in and give it a good stretch. That’s it! Your bag is done and is now ready to be used for books, groceries or anything you need to carry.
Jen Kossowan is a kindergarten and grade one teacher and a mom to two gorgeous kids. She’s passionate about education, loves a good DIY project, and can often be found in the kitchen whipping up something delicious. She started Mama.Papa.Bubba. on a whim while living in the Middle East and has been sharing recipes, activities and travels online ever since.
Instead of saying to yourself, Cut it out with the chips, or, I’m only going to eat bread on the weekend, it might be better to see how you can add nutrient-rich ingredients to the dishes and snacks you love, rather than take away.
Ahealthy lifestyle should be about abundance—filling your meals with ingredients that support wellness, energy and vitality. By bringing in more of the good stuff, you naturally crowd out less nourishing options and make healthy eating an enjoyable, sustainable habit. From bone broth to nutritional yeast, here are some simple swaps that can boost the nutritional value of your everyday meals, making it easy to nourish your body while still enjoying what you eat.
Swap regular broth or stock with bone broth in soups, stews, risottos and sauces. You can even drink it on its own as a warming, nutrient-rich beverage. Keep some ready-made bone broth powders and concentrates in the pantry so it’s even easier to add to meals when you’re pressed for time.
1 | Bone Broth
Bone broth has a rich nutritional profile and numerous health benefits. This traditional ingredient is made by simmering animal bones and connective tissue, releasing collagen, amino acids and essential minerals like calcium, magnesium and phosphorus. It’s essential for gut health, supporting the digestive system and improving nutrient absorption. With so much collagen, bone broth also promotes joint health, reducing joint pain and giving your skin a healthy glow.
2 | Leafy Greens
Dark, leafy greens like kale, spinach and Swiss chard are nutritionally dense and should be part of everyone’s diet. Packed with vitamins A, C and K, along with calcium, iron and fibre, these greens provide an array of essential nutrients. They are low in calories but high in vitamins and antioxidants, making them an excellent choice for boosting your immune system, promoting bone health and supporting your body’s natural detox processes.
Swap out iceberg lettuce for nutrient-dense options like spinach or arugula in salads and sandwiches. Add a handful of greens to your morning smoothie, stir them into
soups and stews or use them as a base for grain bowls. You can also sauté them with olive oil and garlic for a quick, nutrient-packed side dish.
3 | Nutritional Yeast
Nutritional yeast is a deactivated yeast packed with B vitamins, protein and fibre. It’s often used by plant-based eaters to give dishes a cheesy flavour. It is a great source of B12, a vitamin that’s essential for energy production and maintaining healthy nerve cells. It also provides complete protein, containing all nine essential amino acids, making it an excellent addition to a plant-based or vegan diet.
Swap out cheese for nutritional yeast in dishes like pasta, soups and casseroles. Sprinkle it over popcorn or roasted vegetables for a savoury, cheesy flavour. You can even mix it into sauces, dressings and dips to add a nutrient-rich boost to your favourite meals.
4 | Herb-infused and Mineral-rich Salts
While too much sodium can be harmful, using the right type of salt in moderation can enhance both flavour and nutrition. Herb-infused salts and mineral-rich varieties like sea salt or Himalayan pink salt contain trace minerals that are stripped away in refined table salt. Himalayan pink salt, for example, contains trace amounts of minerals like magnesium, potassium and calcium, which help balance electrolytes. Herb-infused salts, which are mixed with dried herbs like rosemary, thyme or basil, not only reduce the need for excess salt but also deliver the added benefits of antioxidants from herbs.
Swap out regular table salt for sea salt or pink salt in your cooking. Use herb-infused salts to season roasted vegetables, grilled meats or even popcorn. For an extra kick of flavour, sprinkle it over fresh salads, avocado toast, roasted chickpeas or popcorn.
5 | Seeds and Nuts
Seeds like chia, flax and hemp are small but mighty ingredients that deliver healthy fats, fibre and plant-based protein. Nuts, includ ing almonds and walnuts, also provide heart-healthy fats, protein and essential nutrients like vitamin E and magnesium. These tiny ingredients are rich in omega-3 fatty acids, which are known for
Meal Planning for Your Healthiest New Year Ever
When the calendar flips to January, many of us feel inspired to make positive changes—whether it’s eating well, spending mindfully or trying new routines that enhance well-being.
If you’re looking for an easy and effective way to help you achieve these goals, meal planning just might be the answer. This simple practice not only supports your wellness journey, but is also a great way to manage your budget and make sure less food gets thrown out every week. Here’s how meal planning can become your secret weapon for a more organized, health-conscious and budget-friendly new year.
Meal planning is more than just jotting down recipes; it’s a structured approach to eating that offers numerous benefits:
1. Saves Money: Meal planning is a proven tool to stretch your budget by making the most of what you buy. Planning ahead lets you build recipes around sale items, especially higher-priced ingredients like proteins, so you can enjoy quality meals without overspending. It also makes it easier to shop strategically and avoid impulse buys, eliminating the need for lastminute takeout or extra runs to the store throughout the week. By sticking to a list, you’re more likely to buy only what you need, focusing on versatile ingredients that work across multiple meals. Plus, planning in advance enables you to buy in bulk, especially for pantry staples, reducing your overall grocery costs and getting the most value out of every purchase.
2. Supports Wellness Goals: One of the biggest hurdles to healthier eating is convenience. When healthy meals are planned, prepped and ready, you’re less likely to reach for unhealthy options. You have complete control over ingredients, allowing you to cater to dietary goals, control portion sizes and make nutritious choices. Whether you want to incorporate more plant-based meals, eat less processed food or focus on balanced portions, meal planning ensures that your week is aligned with your goals.
3. Reduces Food Waste: On average, households waste about 30% of the food they buy. Planning your meals means you’ll buy only what you need, which helps reduce the likelihood of food spoiling before it’s used. By reusing ingredients across several recipes, you make the best use of perishables, reduce your grocery bill and lower waste.
With a little organization and creativity, meal planning can transform not only your health but also your budget and your environmental impact. As you start your new year reset, consider how a bit of planning today can help you build a more sustainable and healthier lifestyle for the months to come. Whether it’s saving money, hitting nutrition goals or creating less waste, meal planning is a small step with big rewards for your 2025 wellness journey.
Deconstructed Burger Bowl
Makes 5 bowls | 1 hour + 1 hour passive These plant-based burger bowls are perfect for meal prepping! Make this before your busy week starts. It’s paired with crispy yam fries and lots of toppings then taken to the next level with a homemade Big Mac®-inspired sauce. Don’t let the long ingredient list deter you—this bowl comes together in no time at all.
YAM FRIES
2 medium yams
2 tbsp avocado or grapeseed oil
2 tsp garlic powder
1–2 tbsp arrowroot powder
SOY CURLS & MUSHROOM MIXTURE
1 pkg (8 oz) Butler Soy Curls™
3 cups vegetable broth
2 tbsp arrowroot powder or cornstarch
2 cups cremini mushrooms, roughly chopped
1 tbsp oil
1 tbsp BBQ sauce
2 tbsp tamari
3 tbsp water
BIG MAC-INSPIRED SAUCE
½ cup vegan mayo
¼ tsp garlic powder
¼ tsp onion powder
¼ tsp paprika
2 tsp yellow mustard
1 tbsp relish
2 tsp white vinegar
2 tbsp ketchup
TOPPINGS
1 large head romaine or iceburg lettuce cherry tomatoes pickles red onion avocado
1. Make the yam fries. Wash and peel the yams. Cut into ¼" thick sticks. Place in a bowl and add water to cover, then let soak 1 hour to overnight.
2. Preheat oven to 450°F and line a baking sheet with parchment paper. Drain the water and pat dry with a clean towel. Place in a large bowl and toss with oil, arrowroot powder and garlic powder until evenly coated.
3. Arrange in a single layer on the prepared baking sheet. Bake, rotating sheets and tossing yams halfway through, until golden brown and crisp, 22 to 27 minutes. Let cool a bit before serving. Add salt if desired.
3. Make the Soy Curls. Place Soy Curls in a large bowl and add vegetable broth or water to cover, then let soak for a least 10 minutes. Wash and roughly chop the mushrooms.
4. Drain the broth or water from the Soy Curls and squeeze out any excess. Place in a dry bowl and toss with arrowroot powder.
5. Heat oil in large pan over medium heat. Add the Soy Curls and cook, stirring every few minutes, until browned, about 10 minutes. Add the
mushrooms and continue cooking until the mushrooms start to brown, about 5 minutes.
6. Remove from heat and let cool slightly before transferring the mixture to a food processor. Pulse until finely chopped. Return the mixture to the pan over medium heat. Stir in the BBQ sauce, tamari and water. Cook, stirring often, until the mixture is crispy, about 15 minutes. Remove from the heat and let cool.
8. Make the Big Mac-inspired sauce. Add all sauce ingredients into a bowl and stir together.
9. Prepare the toppings. Thinly slice the lettuce, tomatoes, pickles, red onion and avocado.
10. Assemble. Arrange the Soy Curls mixture along with the lettuce, pickles, tomatoes, red onion, yam fries and avocado in a bowl. Add a generous drizzle of the Big Macinspired sauce over the top.
If you are meal prepping for a week of meals, the Soy Curls mixture and yam fries can be divided between 4–5 bowls with desired amount of toppings. Cut up the avocado the day-of so it doesn’t brown. Store the sauce separately.
Recipe created by Robin at Greens, Eggs and Yams
Sheet Pan Chicken Tinga
Makes 5–6 servings
2 lbs boneless skinless chicken thighs
4 bell peppers, sliced
2–4 tbsp olive oil
salt and pepper to taste
SAUCE
2 tbsp olive oil
1 onion, chopped
1. Preheat oven to 425°F. Pat chicken dry and place on a baking sheet with peppers. Toss with olive oil and salt and pepper to taste. Roast for 30 minutes or until chicken is cooked through.
2. Make the sauce. Heat oil in a skillet over medium heat. And onion, garlic, chipotle peppers and spices and sauté for 10 minutes. Add
Crispy Gochujang
Makes 5 servings
TOFU
1 16 oz block extra firm tofu
1 tbsp tamari
1 tbsp cornstarch
3 tbsp breadcrumbs
SAUCE
1 tsp cornstarch
1 tsp water
¼ cup low sodium tamari
1. Preheat oven to 400°F and line a baking sheet with parchment paper.
2. Press tofu to remove excess liquid then cut into 1" cubes. Add to a bowl and toss with tamari, cornstarch and breadcrumbs.
3. Arrange in a single layer on the prepared baking sheet, ensuring no pieces touch. Bake for 25 minutes. Turn heat off and let sit in the oven for 5 minutes.
4 cloves garlic, minced
2–4 chipotle peppers in adobo sauce, chopped
2 tsp dried oregano
1 tsp ground cumin
1 28 oz can crushed fire-roasted tomatoes
1 tsp salt
tomatoes and salt. Reduce heat and simmer 10 minutes. Carefully transfer to a blender and blend until smooth.
3. Shred chicken and toss with sauce to taste. Serve with rice, quinoa, beans, steamed broccoli, mixed greens, tortillas or enjoy as-is.
Tofu
¼ cup gochujang or red chili paste
1 tbsp tomato paste
2 tbsp vegetable broth
3 tbsp maple syrup
1 tbsp toasted sesame oil
1 tbsp rice vinegar
2 tsp minced garlic
1 tsp fresh ginger, grated
4. Make the sauce. In a small bowl, whisk cornstarch and water together. Add the remaining sauce ingredients to a small pot and whisk together. Cook over medium heat until warm. Whisk in the cornstarch mixture and continue cooking until thickened.
5. Toss tofu with half the sauce. Serve with steamed veggies, rice and the remaining sauce on the side.
Creamy Mushroom Linguine Alfredo
Contributed by Rolling Meadow Dairy
This creamy pasta dish is loaded with satisfying flavour from mixed mushrooms. Look for a variety of interesting mushroom shapes and textures, or stick to classic cremini or brown mushrooms for this easy and delicious meal.
1 lb dry linguine pasta
2 tbsp olive oil
2 tbsp Rolling Meadow Dairy Unsalted Butter
6 cups mixed mushrooms (such as brown, oyster, cremini or portobello), sliced
1 small white onion, diced
3 cloves garlic, minced
½ cup Rolling Meadow Dairy 10% Half and Half Cream – Just Cream
½ cup Rolling Meadow Dairy Whole or 2% Milk
¾ cup Parmesan cheese, grated and divided
½ tsp salt
¼ tsp pepper
2 tbsp chopped fresh chives
1. Cook linguine according to package directions. Drain well, reserving ½ cup of the cooking liquid.
2. Meanwhile, heat oil and butter in large skillet over medium heat. Cook mushrooms and onion, stirring frequently, for 5 to 8 minutes or until onion has softened. Add garlic; cook for 3 to 5 minutes or until mushrooms are browned.
3. Add half and half cream and milk; bring to boil. Reduce heat to medium; simmer for 5 to 8 minutes or until thickened. Stir in ½ cup Parmesan cheese, salt and pepper.
4. Add cooked linguine and reserved cooking liquid; toss until evenly coated.
5. Garnish with remaining Parmesan cheese and chives.
Tip: For additional protein, add 2 cups of chopped rotisserie chicken to the mushroom mixture if desired.
Get Tailored Advice & Easy Updates
How a Nutritionist Can Set You On the
Path to Better Health and Better Days
When you think about the simple things that could make the day-to-day better, what comes to mind for you? A really, really good sleep for a change? Inner calm in the face of getting out the door in the morning? A little more energy for late-afternoon meetings and trail dates?
Chances are, when you’re feeling off, there are nutrients your body is lacking—and craving. Chances are, a few dietary changes and the right supplement could help set you on the path to better health and better days.
How do you know which foods and vitamins? With so many options in the supplements aisle, with so many health issues and life stages sharing similar symptoms (yes, like brain fog), getting started with supplements and diet changes can feel daunting.
There are vitamins and minerals that we know men and women need more of in their thirties, forties and on, for example. But when you think about what’s happening in your inner world that’s different today than even a few months ago, if something is feeling off, no matter how small, it’s worth trying to pin-point exactly what your body needs right now. Fortunately, you don’t have to guess, Google or go it alone.
How Can a Nutritionist Help? You might be thinking, Can’t I just get through this? Or maybe you’re
hoping whatever feels off—low moods or skin flare-ups or a dwindling libido—will pass. Or maybe you’re worried that if you open up, someone might tell you to cool it with the chips, chocolate and coffee.
Here’s where it’s worth knowing how a little one-on-one time with a holistic nutritionist can help.
Their role is to listen and validate what’s coming up for you, and then empower you with information and tailored advice about easy ways to bring in beneficial nutrients and rebalance.
“What we’re paying attention to are those small details about how you’re feeling, what you’re craving, what’s coming up—things that on our own, we might otherwise dismiss,” says Angela Wright, cnp She’s one of the nutritionists on the Nature’s Fare Markets team that provides free one-to-one appointments. “Once we have that fuller picture of what you are uniquely experiencing and what some of your life changes are, that’s when the ‘aha’ moments come in.”
‘Aha’ moments like a dark chocolate craving revealing a magnesium deficiency. Or brain fog pointing to low iron levels.
“But don’t worry, we would never tell you to kick chocolate!” says Lisa Kilgour, rhn. “We’re not here to give you a list of things you shouldn’t eat. We’re here to say, OK, here’s a green you can add to your pasta or here’s a protein to blend in your morning smoothie, and here’s the supplement that can bridge a nutritional gap. We’re talking not about taking away, but adding in.”
Three Takeaways From a 1-on-1 Nutritionist Appointment
1. Easy updates to snacks, meals and routines
Again, instead of saying no cheesy nachos before bed, based on what’s coming up for you, a nutritionist might say, how about adding some
green peppers and a fresh, organic salsa so we can increase your iron levels? Or could you add some shredded carrot to the sauce on spaghetti nights?
If easing stress and getting more restorative sleep are your wellness goals, then a holistic nutritionist can share go-to minerals and superfoods that can easily fit with your routine that you might not have considered. For example, how about a cup of coffee that blends in calming adaptogenic mushrooms, and before bed, a tea that tells your nervous system it’s time to wind down and get ready for the good sleep?
2. The right supplements for right now
Let’s say you just got a puppy or took up cross-country skiing, and you’re all in. Your body’s moving a lot more than before, feeling it in the hips and knees in new ways— and you’re outside in the sun. A holistic nutritionist is listening to all of this is thinking about the vitamins and minerals that can
support joint inflammation, how you’re getting more sunshine but still need vitamin D.
In addition to making sure you’re getting vitamins and minerals for optimal health in your general age and stage, a holistic nutritionist can point you toward the nutrient gaps your body might be experiencing based on the symptoms showing up right now.
They’ll also share tips to help you choose supplements with less fillers and higher quality ingredients, to give you the best health benefits.
3. Empowerment to listen to and take care of your body's needs
Cravings and symptoms of feeling off aren’t signs of weakness, they’re signs your body could use a boost to rebalance. Once a holistic nutritionist helps you gain self-awareness and curiosity, and you see how little nutrition shifts can help you feel your best, you have what you need to take a proactive approach to your health for lifelong well-being.
Have wellness questions?
Jen Casey Kelly Aiello
Lisa Kilgour
Angela Wright
Lisa Aschenbrenner
NUTRITIONIST NOTES
Insulin Resistance Managing Blood Sugar With Diet & Supplements
Written by Kelly Aiello, rhn
Insulin resistance has become a hot topic lately. As we welcome a new year, what better time than now to consider its impact on our health goals (and waistlines)?
We’ll first consider insulin resistance and how it develops. Then, we’ll dive into the good stuff— diet, supplements and lifestyle factors that can combat this growing concern.
What is Insulin Resistance?
Insulin resistance now affects millions of people worldwide. It occurs when cells in muscles, fat and the liver become less responsive to insulin, making it difficult for the body to regulate blood sugar levels. Rather than using circulating sugars for energy, it’s shuttled into storage where it accumulates. Over time, this can lead to pre-diabetes and potentially type 2 diabetes if left unmanaged.
Everyone is susceptible to the effects of insulin resistance, especially as we age. You may be dealing with it if you crave sweets after meals, get tired after eating, have difficulty losing weight, have high blood pressure or triglycerides, or experience an insatiable hunger.
The good news is that many strategies can improve and, in some cases, reverse insulin resistance.
Dietary Strategies to Combat Insulin Resistance
A well-balanced diet is the cornerstone of managing insulin resistance. Here are some key recommendations:
• Prioritize protein: Focus meals around quality proteins like wild-caught fish, lean meats, soy, legumes and nuts. Aim for at least 30 grams of protein per meal to help stabilize blood sugars, reduce cravings, improve lean body tissue, support muscle recovery and improve satiety.
• Eat the rainbow: Embrace colourful, non-starchy vegetables rich in antioxidants like broccoli, leafy greens, tomatoes and peppers. Such nutrient-dense foods are low in calories yet high in fibre, which helps regulate blood sugar. When consumed before a meal, fibre slows the absorption of sugars to improve insulin sensitivity.
• Focus on healthy fats: Foods rich in omega-3 fatty acids like salmon, sardines and herring as well as other healthy fats like avocados, olives, coconut milk, flax seeds, grass-fed butter and ghee can help improve insulin sensitivity, reduce inflammation and improve satiety.
• Choose smart carbs: Complex carbohydrates rich in fibre like quinoa, oats, beans, sweet potatoes and lentils provide sustained energy, slow digestion, help maintain stable
blood sugar levels and keep you feeling full longer.
• Stay hydrated: Choose water or unsweetened teas as your primary beverages to help maintain proper hydration without adding unnecessary sugars.
Supplements to Support Insulin Sensitivity
While a healthy diet forms the foundation of reversing insulin resistance, certain supplements can provide additional support:
• Berberine: Berberine is a yellow compound that’s bitter in taste. It’s been used as herbal support to improve insulin sensitivity, lower blood sugar levels and support healthy cholesterol balance and circulation.
• Gymnema: A plant commonly used in Ayurvedic medicine for blood sugar control, gymnema supports blood sugar levels and pancreas function while helping the body absorb sugars. But its most notable effect is in its ability to reduce sugar cravings.
• Cinnamon: Cinnamon helps improve insulin sensitivity and balance blood sugars in healthy individuals. It also
Meals with complex carbs like beans help your body to maintain stable blood sugar levels.
CARB SMART
POST-MEAL ACTIVITY
Try to get in a walk or some other light movement within 60–90 minutes after eating a meal.
Brain Detoxification
The Four Pillars of Support
Written by Orsha Magyar
Trained as a neuroscientist, I thought I had figured out what the brain does. But I never thought about how it cleans itself. Yet brain cells create waste, and this needs to be cleared out appropriately if we want our brains to age gracefully. So with the discovery of the glymphatic system in 2013, my fascination with brain detoxification began.
Enter the Glymphatic System
The glymphatic system is made of brain cells called glial cells (AKA neuroglia) that pump cerebrospinal fluid (CSF ) carrying toxic proteins and their metabolites to the body’s lymphatic system. Agerelated neurodegenerative diseases are associated with toxic protein build-up in the brain—suggesting glymphatic involvement as the system declines with age.
Neurological diseases studied to-date that exhibit glymphatic dysfunction include:
• Alzheimer’s disease: Build-up of beta-amyloid protein; and
• Parkinson’s disease: Accumulation of alphasynuclein protein.
The glymphatic system flushes these proteins from the brains of people who do not have Alzheimer’s or Parkinson’s disease. We also see glymphatic involvement in the brain’s ability to recover from a traumatic brain injury (TBI ; e.g., concussion) or stroke. Moreover, preclinical data from
rodent models of diabetes suggest that the severity of diabetic cognitive symptoms correlates with reduced brain clearance.
Your Part in It
Understanding how the brain deals with waste is critical because neurodegenerative diseases involve toxic protein accumulation that the glymphatic system is responsible for clearing. If it stops cleaning the brain due to age, TBI or stroke, this waste may build up and increase risk of brain disease.
There are four pillars of sciencedriven holistic glymphatic system support:
Pillar 1: Nutrition
Some of the best science-backed brain foods are greens and berries. Because it can be challenging to get your 8 to 10 servings a day, I recommend taking a greens blend.
Protein is also a brain food because the basic building blocks of neurotransmitters are amino acids (which come from protein; for example, the amino acid tryptophan builds serotonin and tyrosine builds dopamine). I recommend a protein powder.
If you are recovering from a TBI and need to calm neuro-inflammation, I suggest an supplement blend formulated for anti-inflammation containing turmeric.
For a nutrient with direct impact on the glymphatic system, I recommend marine-based omega-3s. The brainy fats EPA and DHA help pump CSF through the brain and support beta-amyloid clearance. Look for a supplement high in DHA that supports brain detoxification.
Pillar 2: Sleep
Science tells us that the glymphatic system operates primarily while we sleep. This dedicated brain waste clearance system appears to be most “awake” when we are in Stage 3 deep sleep. For brain detoxification, we want to have 13 to 23% of our sleep be deep sleep (which means about 1.5 to 2 hours of deep sleep per 8 hours).
Unfortunately, many people with sleep conditions such as untreated sleep apnea hover in Stage 2 light sleep (and have a 70% higher risk of Alzheimer’s disease). If your inability to sleep deeply is due to stress, I suggest trying ashwagandha. I also recommend a herbal blend designed to support deep restful sleep.
Pillar 3: Flow
Our heart and the pulsing of our arteries drive the glymphatic system, so supporting cardiovascular health and blood flow is paramount for brain detoxification. A few herbs that have been shown scientifically to support circulation include lesser periwinkle and ginkgo biloba.
Orsha Magyar is a neuroscientist
The glymphatic system connects with the lymphatic system where the brain and spinal cord meet, passing off toxins contained in the CSF to the lymphatic system. So lymphatic drainage is also key. Contrast showers, dry skin brushing, and rebounding can help. Regular exercise is the best way to encourage lymph flow (because the lymphatic vessels are driven by skeletal muscle movement). If you are unable to exercise regularly, due to a TBI, physical injury, surgery or illness, there are a number of supplments that can provide important lymphatic support.
Pillar 4: Mindfulness
Another driver of the glymphatic system is our own respiration rate (AKA breathing rate, the number
of breaths we take in one minute). That’s right: how we breathe impacts brain detoxification! There are many different types of breathing exercises you can use to slow your breath. A few of my personal favourites are three-part breath, alternate nostril breathing, lion’s breath and ocean breath.
Our brain comes with its own livein housekeeper, which is absolutely amazing. And we can make sure it does its best work by eating brainhealthy foods, prioritizing good quality (in addition to quantity) sleep, supporting our cardiovascular and lymphatic systems, and becoming mindful of our respiration rate.
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and certified holistic nutritionist who is passionate about helping people age gracefully with thriving brain and mental health. As founder and CEO of NeuroTrition, Osha and a team of neuroscientists, nutritionists and chefs bring neuroscience and nutrition to the table in the name of healthy brains.
Back to Basics The Right Nutrients for All of Life’s Ages & Stages
The body has an amazing capacity to shift with us—but if you’re nearing or not long after 40, perhaps you’ve noticed some changes. Maybe one summer in your twenties, you worked outside in the sun and your muscles were lithe. There were no achy joints. There were no wrinkles at your eyes. You had boundless energy. Today, perhaps you work at a desk, have more stresses at the office and at home, and your sleep, energy levels, complexion and, yes, your back, are a little different than they once were.
While basic nutritional needs like vitamins D and C, omega-3s and probiotics remain constant throughout life, as we age, some of the nutrients our bodies and brains require can change. Even small shifts to your lifestyle, eating habits and routines—such as embarking on a plant-based diet or a job change that allows you to walk to work—can change what you need to feel your best.
While a nutritionist can give you tailored advice, certain vitamins and minerals are beneficial throughout these general life stages, and our team is here to help you navigate our aisles.
What nutritionists recommend to improve your everyday health in your…
Childhood and teen years
Active, growing kids and teens need extra nutritional support to fuel their bodies and minds. Omega-3s high in DHA, like those found in fish oil, are essential for brain development and focus, while a high-quality multivitamin ensures they get the nutrients they might miss in their diet. That’s especially true for picky eaters.
For active kids, probiotics can support digestion and immunity, keeping them healthy and able to fight off germs.
Natural supplements help fill the gaps, so they can grow well, stay sharp, have a balanced mood and take on all the adventures of childhood and beyond.
Twenties and thirties
Both men and women in this age group share the basic need for multivitamins, stress-supporting adaptogens and immune-boosting supplements to help maintain balance in busy lives. However, there are some needs that differ for men and women.
For women under 40, supplements can help balance the demands of a busy life while supporting overall wellness. A good multivitamin covers the basics, while iron helps maintain energy, especially during menstruation. Magnesium is great for stress and sleep, and probiotics keep digestion and immunity on track. Hormone-supporting
supplements can ease PMS symptoms, and nutrients like biotin and collagen promote healthy skin, hair and nails.
For men under 40, supplements can help support energy, performance and overall wellness. A quality multivitamin covers essential nutrients, while maca and B vitamins boost energy and stamina. For stress, L-theanine offers natural calm without drowsiness. If you’re into fitness or looking to maintain muscle development, creatine or
BCAAs support muscle recovery, and a good protein powder helps fuel daily nutrition.
Forties and on Bone-supporting calcium and magnesium, along with heart-healthy CoQ10, ensure vitality for both men and women over 40.
For women over 40, it’s all about staying strong, balanced and vibrant! Supplements can support changing needs and help you feel your best. A high-quality,
age-appropriate multivitamin and B vitamins keep energy levels steady, while collagen promotes healthy skin, joints and hair. Stress support with adaptogens can ease life’s demands, and magnesium helps with relaxation and better sleep. Protein and creatine maintain muscle strength, probiotics support digestion and immunity, and hormone-balancing supplements provide relief during perimenopause or menopause.
For men over 40, supplements can help maintain energy, strength and overall wellness. A quality, age-appropriate multivitamin covers essential nutrients, while tongkat ali supports testosterone, strength and libido. Prostate health becomes more important, and targeted supplements can offer extra support. Joint care products like NMN keep you moving comfortably, while protein and creatine are key for maintaining muscle mass and preventing muscle loss.
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Oil Cleansing for Radiant Skin
At the end of those days that call for makeup or sunscreen, you might find yourself at the bathroom sink cleansing and then drying your face, wondering if you really got all the makeup off. Enter oil cleansing—a skincare routine that uses natural oils to cleanse the skin, removing dirt, makeup and excess sebum while maintaining the skin’s natural moisture barrier. Unlike traditional cleansers, which can strip the skin of its natural oils, this method works with your skin’s natural chemistry to give you a balanced, glowing complexion.
Rooted in the concept that “like dissolves like”, oil cleansing is based on the idea that oils can effectively break down impurities and dissolve other oils on the skin. If you’re looking for a gentle, nourishing way to cleanse without harsh chemicals or synthetic ingredients, oil cleansing is worth a try.
SIX REASONS TO OIL CLEANSE
1. Deep cleansing
It removes makeup, sunscreen and stubborn impurities that can clog pores. It’s especially effective for dissolving waterproof products that traditional cleansers often leave behind.
2. Hydration boost
Unlike foaming cleansers that can leave the skin feeling tight and dry, oil cleansing maintains the skin’s natural lipid barrier. This helps lock in moisture, leaving the skin soft and supple.
3. Balances oil production
Surprisingly, using oils can regulate oily skin. By replenishing the skin’s natural oils, the body is less likely to overproduce sebum, reducing the likelihood of breakouts.
4. Gentle on skin
Free from harsh surfactants and drying agents, oil cleansing is ideal for sensitive skin types or those dealing with eczema, rosacea or irritation.
5. Exfoliation aid
When paired with a warm cloth, oil cleansing gently exfoliates the skin, promoting a smoother texture and a brighter complexion.
6. Nourishing ingredients
Many cleansing oils are infused with skin-loving ingredients like
antioxidants, vitamins and fatty acids, which promote healing and repair while cleansing.
WHY SO POPULAR?
Oil cleansing is not a trend—it’s a transformative skincare method that puts the focus on nourishment and balance. By embracing this gentle, effective technique, you can simplify your routine and leave the bathroom with healthy, radiant skin. Give it a try and experience the glow for yourself!
How to Oil Cleanse
1
Choose the right oil
Select an oil or blend suited to your skin type:
Dry skin
Avocado oil, olive oil or jojoba oil
Oily or acneprone skin
Grapeseed oil, argan oil or hemp seed oil
Sensitive skin
Sweet almond oil or calendulainfused oil
If you prefer a ready-to-use option, try a pre-made cleansing oil like Mad Hippie Cleansing Oil
2
Apply the oil
Start with dry skin. Pour a small amount of oil into your hands and warm it by rubbing your palms together. Massage it onto your face in circular motions for 1–2 minutes, focusing on areas with makeup, sunscreen or congestion.
3
Steam your skin
Wet a clean washcloth with warm (not hot) water and wring it out. Place the cloth over your face for about 30 seconds to allow the warmth to open your pores and loosen impurities.
4
Wipe away the oil
Use the same cloth to gently wipe away the oil, along with dirt and makeup. Rinse the cloth and repeat as needed until your skin feels clean but not stripped.
5 Optional double cleanse
If you prefer, follow with a gentle waterbased cleanser to ensure all residue is removed. This step is optional and depends on your skin’s needs.
6
Hydrate and moisturize
After cleansing, pat your skin dry and follow with your favourite serum or moisturizer to seal in hydration.
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