The Good Life January & February 2026

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THE

LIFE January & February 2026

Winter Wellness +

Understanding Your GLP-1 Journey 5

Are You Fibremaxxing?

17

Functional Foods vs. Supplements 20

Crush Colds & Flu

Never Miss a Moment.

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Contents

9 23 good FOOD 12 Winter Weeknights

good FEATURE

good HEALTH

5 Understanding Your GLP-1 Journey

9 The Anti-Reset Reset: Rebuilding Resilience Without Restriction

Recipes: Tahini Pasta With Crispy Brussels Sprouts

When a new medication becomes popular and the success stories start rolling in, it’s easy to understand the excitement. Understand the side effects or symptoms and learn what you can do to support your journey for long-term success.

17 Are You Fibremaxxing?

20 Functional Foods vs. Supplements: When to Choose What 25 Protein With Purpose 29 Warmth for Winter Voices

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White Bean Stew

23 Homemade Lemon Ginger Shots

good SELF-CARE 27 Try Something New This Year: Oil Pulling and Navel Oiling

IN EVERY ISSUE 4 Get the Good Stuff 30 New Good Stuff In-Store The Good Life the Magazine of Nature’s Fare Markets

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Our calendar JANUARY & FEBRUARY 2026 LET ’S TALK: WOMEN’S HEALTH

Hormone Harmony

Take Charge of Your Wellness

Aeryon Ashlie, women’s hormone health expert and founder of Aeryon Wellness, is here to shed light on what happens when hormones get out of whack, and simple lifestyle changes that help restore balance and improve your overall health.

Book your free 30-minute appointment with one of our nutritionists today.

WHEN & WHERE:

January 13 | Langley January 15 | White Rock January 20 | Kelowna

SCHEDULE

January 21 | Kamloops January 22 | Vernon

Angela Wright

LET ’S TALK: HEART HEALTH

Send a Little Love to Your Heart Omega 3s help keep your heart happy—but are you getting enough? Join us to find out what Paige Martin from AquaOmega recommends for sourcing the best omega-3 oils for your diet, how much to take and other ways these heart health superstars can help you look and feel youthful.

WHEN & WHERE:

February 3 | Online

Kelly Aiello

Jan 9

Feb 3

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Feb 13

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Lisa Aschenbrenner

Jen Casey

DIY WORKSHOP

Galentine’s Day Join us in celebrating friendship and self-care as we sip, snack, laugh and make decadent DIY sugar scrubs together!

WHEN & WHERE:

February 11 | Kelowna

Jan 8

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Feb 26

Scan to book

or visit naturesfare.com

February 12 | Vernon February 12 | Langley

MORE EVENT DETAILS:

February 12 | Kamloops

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 most of our Wellness Talks are made available for free to everyone.

Dates subject to change.

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Marketing Director

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Chantelle Nuttley

Creative Director

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Marilyn Fransen

January & February 2026

© 2026 Nature’s Fare Markets. The materials in this magazine are suggestions only.

Nature’s Fare Markets does not guarantee results.

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Crafted with trusted herbs, it’s an easy way to feel refreshed and renewed whether you’re doing a seasonal cleanse or a gentle reset.

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Peak Protein Support Meet the performance-focused sibling to the classic all-inone shake. This plant-based, high-protein blend delivers 32 grams of protein plus added BCAAs to support muscle recovery, strength and stamina. It’s a smart choice after workouts and long training sessions, or on busy days when your body needs more fuel.

Good Protein High Protein Shake

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good FEATURE

Understanding Your GLP-1 Journey Written by Dr. Shelby Entner, nd

Along with the benefits, there can be side effects or symptoms to navigate.

W

hen a new medication becomes popular and the success stories start rolling in, it’s easy to understand the excitement—especially when it promises real support for something as challenging as weight loss.

Over the past year, GLP-1 medications like semaglutide (Ozempic®, Wegovy®), liraglutide (Saxenda®) and tirzepatide (Mounjaro®) have become well known for a reason.

Early research shows they can help people lose 15–25% of their body weight in about a year, which feels incredibly encouraging if you’ve been struggling.

These medications work by mimicking a natural hormone in the body that helps steady blood sugar and manage appetite. For many, this can mean fewer cravings, better energy and a sense of finally being in sync with their body.

But as with any medication— natural or not—it’s worth taking a moment to think about the full picture. Along with the benefits,

there can be side effects or symptoms to navigate, because GLP-1s influence more than just weight. Understanding both the pros and the potential challenges can help you make a choice that truly supports your health.

One important thing to know about GLP-1 medications is that some of the weight loss can come from lean mass— including muscle—not just body fat. Research suggests that with semaglutide, nearly half of the total weight lost may be lean mass, while tirzepatide appears to show a lower percentage. This matters because muscle plays a huge role in how we feel and function every day. It supports strength, mobility, energy and a healthy metabolism. When we lose too much muscle, we can become more prone to fatigue, falls and even earlier bone density loss—something Canadians are already at higher risk for thanks to our long, low-sunlight winters.

Checking your vitamin D levels is a great place to start.

soluble fibre

fermented foods 5

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January & February 2026

The good news is there are ways to help protect your muscle while using these medications. Pairing strength training with smart nutrition goes a long way. Increasing protein intake, adding amino acids or nutrients like carnitine and supporting mitochondrial energy can all make a difference. Creatine is another excellent option—3 to 5 grams of creatine monohydrate daily has been well-studied for helping maintain lean mass, supporting energy and improving exercise performance, even when you’re eating fewer calories.

start work on the microbiome, check hydration and ensure that bowel movements are not chronically a challenge. Understanding the microbiome flora is also an important step in supporting weight loss.

Evidence indicates that the microbiome can affect processes such as insulin sensitivity and inflammation affecting weight loss. A study in the 2025 journal Biomedicines showed that a healthy gut composed of beneficial bacteria such as Bifidobacterium and Akkermansia muciniphilia is linked to improved metabolic outcomes. To support

Because at the end of the day, being lighter is only helpful if your body feels strong, steady and capable—not weak or worn down.

gut balance, consider more fermented foods: pickled vegetables, sauerkraut, kefir and even yogurt can help with diversity. Fibre can be an amazing tool or a massive interruption in bowels, leading to more constipation. Go slow and gradually add soluble fibre from foods like oats, chia seeds and apples to support regularity. In the early days of starting injections there can also be nausea and vomiting so it’s important to not forget your electrolytes if you are struggling with these issues.

Another potential concern is slowed digestion. As these medications are designed to have food stay in the stomach longer, it’s important to eat smaller meals, chew well and avoid heavy, greasy or overly fibrous foods that can make symptoms worse. Many patients in my practice deal with nausea, constipation or diarrhea during their series of injections. We typically

...since you’ll be eating a lot less it’s even more important to make sure that it is high quality food.

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Scan to get the Nature’s Fare Markets shopping list for GLP-1 support.

electrolytes

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Healthy

BLOOD SUGAR

SUPPORT Berberine LipoMicel® • Supports healthy glucose metabolism • Helps maintain cardiovascular health in adults • Contributes to healthy blood lipid levels Developed and manufactured in Canada, LipoMicel is a breakthrough in nutrient delivery. Its advanced micellar technology transforms hardto-absorb ingredients into a highly bioavailable form, so your body gets more – with just one capsule.

With a drop in appetite there is also potential for a significant decrease in nutrient intake, and since you’ll be eating a lot less it’s even more important to make sure that it is high quality food.

If you continue to eat high fat, high grease or sweetened foods then you will not ensure adequate nutrition. Nutritional deficiencies are a major concern due to a drop in appetite and could become a more serious concern for organ and bone health in the future. Up to 45% of weight loss on semiglutide can be lean tissue and this can lead to higher risks of metabolism slowdown, osteoporosis and fatigue. Consider working with a holistic nutritionist or your functional medicine physician to ensure you are getting these nutrients from food and supplements: • Vitamin D (and K2 if your D levels are low) to support bone and immune health • Vitamin B Complex to support energy, mood and metabolism • Magnesium to aid digestion, support muscle relaxation and improve sleep quality • Omega-3s for cardiovascular and anti-inflammatory support • Electrolytes—especially sodium, potassium and magnesium—if you experience nausea or diarrhea

supplements

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January & February 2026

high quality foods

Lab testing is essential any time you consider a major medical intervention. Consider testing not just your glucose or HA1C levels but a fasting insulin level—it can give you greater insight into your ability to regulate your blood sugars and your insulin resistance levels. A baseline measurement of ferritin, B12 and other nutrient markers is also important to understand if extra support via diet or supplements is warranted during a weight loss intervention.

As with any new medical intervention we must remember that not everyone is a perfect match. If you are experiencing debilitating side effects from the medication, please consult your prescribing physician. My patients have had varying results. These medications are a tool and we must consider the individual when prescribing any treatments. The end goal is to find lasting health and allow you to age well without risking future health. Talk to your team of health care practitioners when starting any new path in your health—we are excited for new tools and to see which one suits your journey!

Dr. Shelby Entner, nd is a licensed Naturopathic Physician and the owner and founder of Vero Health Naturopathic Medicine in the Okanagan. She earned her doctoral degree in Naturopathic Medicine in 2002 after ten years of studies. Dr. Shelby empowers patients to make changes that are in alignment with their health values and goals and seeks to find answers by looking at the whole picture, instead of simply at a symptom.

Learn more: verocare.ca

THIS YEAR, DON’T SAY NEXT YEAR

It’s Time for Your Wellness Book your free 30–minute appointment with one of our nutritionists today.

Whether you have specific health questions like how to get more energy, ease stress—or you just want to feel your best—our nutritionists are here with practical advice just for you.

Book in-store or scan code to book online at naturesfare.com

$250 a Win * gift card Complete your appointment by the end of February for a chance to win. *See in-store or naturesfare.com for details.

good HEALTH

The Anti-Reset Reset

Rebuilding Resilience Without Restriction Written by Lisa Kilgour, rhn I’ve lost count of how many times I’ve heard in my practice: “I just need to do a reset. Get back on track. Start fresh.” But by Day 3, they’re exhausted and craving everything.

D

oes that sound familiar? If so, it wasn’t a you problem; the “reset” itself was the problem. Most “resets” are just restriction in disguise, and they often leave us more burned out, not less.

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What your body really needs is a rebuild, not a reset. This is something that supports your whole body, including your immunity, your energy and your mental health—that doesn’t leave you crashed out at the end.

Why Most Resets Don’t Work (and What They Miss)

Diet culture loves an all-ornothing moment, that dramatic before-and-after.

When we reframe the idea of a “reset” from a punishing overhaul into a gentle rebuild, everything shifts. We stop trying to control our bodies and start listening to them. And when we do that, when we feed our body what it’s really craving, we start to rebuild resilience. The kind that sticks.

What Actually Builds Resilience

Let’s get back to basics. These are the three areas I focus on first when working with someone who’s burned out, run down or ready to reconnect with their body: 1. Blood Sugar Balance When your blood sugar is all over the place, so is your mood, energy and immune function. This fix isn’t fancy and can feel too simple, but it works. Have regular, grounding meals that include protein, fat and fibre.

GET OUTSIDE Just put on your shoes and step outside. You don’t have to commit to going for a walk (but, since you’re out there, you may as well).

In real life, especially when you’re already feeling off, these extreme resets can leave your body more stressed, not less. They often cut out the very things your body needs to feel safe, like enough food, consistent energy, rest and connection.

That is your body protecting you.

It’s smart and it remembers.

Importantly, the body rarely allows the same restriction to work twice—I see this all of the time in my practice.

Resilience isn’t built through restriction, it’s built through nourishment. Especially when you’re recovering from burnout or trying to feel like yourself again.

Often, the first time you try a reset or a strict eating plan, it feels amazing. Your energy is up, your digestion is improved, maybe even your body composition changes.

Your body doesn’t want to go back into survival mode. It wants real nourishment that’s consistent, kind and sustainable.

You Don’t Need a Detox, You Need to Refuel

If you’ve been tired, foggy, anxious or just not feeling like yourself, it’s not a sign that you need to push But then life happens (because it harder. It’s a sign that your body is always does), and you slip back into asking for more. your old habits. When you try the same plan again…it doesn’t work.

More rest, support and presence.

Your cravings are louder and the Not more rules. results don’t come. It feels like your body is fighting you.

 try this: Add a handful of nuts or seeds to your snack. Eat within an hour of waking up. Don’t skip meals.

These little shifts help your body feel safe again.

2. Sleep (Yes, it’s That Important) Your immune system does most of its best work while you’re sleeping. So does your nervous system.

Think of sleep not as “rest” but as active healing time.  try this: Go to bed 15 minutes earlier tonight. That’s it. Just 15 minutes. There’s power in tiny, doable changes. Often they matter more than big ones you can’t sustain.

3. Joy, Pleasure and Presence We’re not machines, we’re humans.

And our mental health is directly linked to how nourished we feel emotionally, not just nutritionally.  try this: Add something lovely to your day. A hot drink you love, a walk without your phone or a song that makes you smile. These are nutrients too.

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Formulating Wellness From our family to yours since 1999.

AW, NUTS! Keep your bloodsugar in balance with a snack like a handful of nuts.

Image of CoFounder Anna Watkin

Forget the Life Overhaul.

Try This Instead.

These might sound too small to matter…but they’re not. Small changes, ones that you feel 95% confident you can knock out of the park, is how we rebuild trust.

They’re how your body learns that you’re on its side now. And that changes everything.

Start small. Like, three minutes small.

The Kindest Reset You’ve Ever Tried

Most 30-day challenges ask way too much from a body that’s already tired and they rarely go the way we hope. Your nervous system doesn’t need a bootcamp, it needs a little kindness.

Here are a few wins I recommend to clients who are burned out, busy, or just need a soft re-entry into taking care of themselves: • Put your shoes on and walk outside. Decide from there if you want to go for a walk. (Getting off the couch is the hardest part.)

• Drink a glass of water. That’s it. It helps with both energy and concentration.

For over 25 years, we’ve been intentionally formulating wellness to empower you physically, mentally, and energetically.

Awaken Your Potential

• Have a 4pm snack, like an apple or a few squares of chocolate.

This is the time of day when burnout is often the loudest, and a small snack can help pick your energy back up.

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January & February 2026

Instead of something big and dramatic, think about giving your body support, energy, real food and rest. It’s a way forward that doesn’t leave you burned out by Friday.

So, start where you are and choose one small thing. Let it feel easy. Let it feel like care.

This is how real change happens.

Not with a bang, but with consistency, kindness and trust.

Lisa Kilgour, rhn After years of being frustrated with her own health issues, she began looking at her health like a puzzle, searching for the missing pieces that would help her heal. Today, as a Registered Holistic Nutritionist (RHN), Lisa helps others piece together all the ways they care for themselves— emotions, gut flora, sleep, stress and food—to inspire health and healing.

Learn more: lisakilgour.com

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You don’t need a dramatic reset. You need something that actually lasts.

good FOOD

Winter Weeknights Created by Robin Browne These vegan recipes are perfect for busy weeknights when you want something warm, nourishing and full of vibrant flavour. Simple to prepare yet deeply satisfying, they’re the kind of dishes you’ll come back to again and again.

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Tahini Pasta With Crispy Brussels Sprouts This simple and hearty meal is a great weeknight dinner. This tahini pasta takes 30 minutes to make from start to finish. It’s flavour-packed and topped with crispy Brussels sprouts. Coat your favourite pasta noodles in the creamy tahini sauce and you’ll be dying for seconds!

Serves: 2–4 | 30 minutes 300 g Brussels sprouts 1 tbsp oil 220 g gluten-free pasta noodles handful parsley TAHINI SAUCE

½ cup tahini ¼ cup tamari sauce 2 tbsp sesame oil 2 tbsp maple syrup ¼ cup water juice of 1 lime 2 garlic cloves 1 tbsp fresh ginger (grated) ⅛–¼ tsp red pepper flakes

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1. Wash and dry the Brussels sprouts, then slice them lengthwise.

2. Preheat a large pan over mediumlow heat, and add the olive oil.

3. Add the sprouts and stir often to avoid burning. Cook until they are soft on the inside and slightly charred on the outside (roughly 20 minutes). Season with salt and pepper to taste.

4. Bring a large pot of salted water to a boil. Add the pasta and cook until al dente according to the instructions on the package.

5. Prep the tahini sauce: add all the ingredients for the sauce to a bowl and whisk together. Set aside.

6. Once the pasta is done cooking, drain the water and add the pasta back into the pot.

7. Pour the tahini sauce over the pasta and add parsley, salt and black pepper. Top with the crispy Brussels sprouts.

8. Divide evenly and enjoy. Best served fresh.

White Bean Stew This hearty white bean mushroom stew will keep you cozy all winter long. Loaded with cannellini beans, potatoes and mushrooms, this stew is packed with all the good stuff. This white bean stew is seasoned with rosemary, thyme and a little zip of lemon, which all beautifully complement one another. So dig in, and stay warm with this vegan stew.

Serves: 4 | 45 minutes 1 tbsp olive oil 1 white onion 2 garlic cloves 1 lb cremini mushrooms ½ cup celery 1 tbsp fresh thyme 1 tbsp fresh rosemary 1 tbsp cornstarch 3 cups white potato, cubed salt and pepper to taste 3 cups vegetable broth 2 15 oz cans cannellini beans juice of half a lemon

1. Preheat a large pan over medium heat and add the olive oil.

2. Finely chop the onion and celery, mince the garlic and add to the pan.

8. After simmering for 15 minutes, drain and rinse the beans then add to the stew.

9. Cook for another 10 minutes.

3. Slice the mushrooms and add once the onions are translucent. Continue cooking 3–5 minutes.

10. Take 3 cups of the stew and carefully transfer to a blender then blend on high speed until smooth.

4. Finely chop the fresh thyme and rosemary and add to the pan.

11. Add the blended mixture back to the pot. This will add a creamy element to the hearty stew.

5. Once the mushrooms start to brown add the cornstarch and stir to coat.

6. Add the cubed potatoes and vegetable broth. Season with salt and pepper to taste.

7. Bring to a boil then cover and reduce to a simmer for 15 minutes.

12. Add the juice of half a lemon.

13. Dish out and serve while warm.

14. Store any leftovers in an airtight container in the fridge. Reheat before eating.

Robin Browne is a freelance food photographer, recipe creator, and former food blogger passionate about telling delicious stories through vibrant visuals. She helps brands and makers bring their culinary creations to life—one photo (and bite) at a time.

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good HEALTH

Are You Fibremaxxing?

This latest viral wellness trend is all about maximizing your recommended daily fibre intake. The idea is that if you focus on high fibre intake, you’ll improve your gut health, boost your energy and be healthier, overall.

L

et’s ‘chew’ this idea around a bit to see if it’s a smart move. Like all trends, it depends…

What is Fibre?

Dietary fibre is a carbohydrate nutrient that comes from the parts of plants that can’t be fully absorbed and digested. It passes fairly intact through the stomach, small intestine and colon, then out of the body.

Key to your intestinal health, fibre keeps you moving regularly, prevents constipation and solidifies loose stools. It also helps your body to maintain a healthy weight, control blood sugar and lower cholesterol. Because of this, it’s linked to a lower risk of certain types of cancers, heart disease and Type 2 diabetes.

There are two types of fibre: 1 SOLUBLE FIBRE dissolves in water then turns into a thick gel, slowing the amount of time food stays in your stomach and making you feel fuller longer.

Good sources: Carrots and potatoes Apples, pears and citrus fruits Psyllium, chia and flax seeds Legumes (lentils, beans and peas) Barley, oatmeal and oat bran Edamame 17

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Inulin is a type of soluble, prebiotic dietary fibre that feeds the good bacteria in your gut and helps to repair any damaged microbiomes.

Because of the connection between gut health and mental health, adding more inulin to your diet to increase the variety of good gut bacteria is also linked to reduced depression and anxiety.

Inulin sources: Bananas Asparagus, artichokes, green beans, cauliflower and wild yams Garlic, leeks and onions Oats and wheat Soybeans Burdock and chicory root 2 INSOLUBLE FIBRE (not dissolvable) keeps our bowel movements regular and helps to move things along more easily.

Find it in these foods: Whole grain breads, cereals and brown rice Fruits and vegetables Wheat and corn bran Nuts Both soluble and insoluble fibres are found in most high-fibre plant fruits, vegetables, grains and cereals.

Fibre Filler KEEP IT SIMPLE

MAKE IT WHOLE

STAY FULL

Refined or processed grains are lower in fibre and nutrients because processing removes the outer coat (the bran).

When you remove the skin from vegetables and fruit, or the pulp from fruit juice, you lower the fibre content.

High-fibre foods are more filling than lowfibre foods, so you’re likely to eat less and be satisfied longer.

How Much Fibre Do I Need?

When you Fibremax, you meet or exceed this recommended intake: WOMEN • 25 grams of fibre per day for women under 50 • 21 grams for women over 50 MEN • 38 grams of fibre per day for men under 50 • 30 grams for men over 50 Tip: Read nutrition labels to calculate and compare fibre content. Look for foods with whole grains at the beginning of the ingredients list.

How to Fibremax

• Go slowly. Increase your intake over a few weeks to allow your digestive system to adjust to the change. Too much of a good thing can lead to bloating, gas and cramping.

Make it easy: • Aim to eat five servings of fresh or frozen fruit and vegetables every day, including the skin or peel if possible.

• Amp up the veggies in omelets, chili and pasta sauces, on nachos and in smoothies.

• Add beans and legumes to meatbased dishes and soups. Sprinkle over salads, and purée for dips and spreads.

• Add a few tablespoons of unprocessed wheat bran to your unsweetened cereal or oatmeal.

Top with sliced bananas, berries or other fruit.

• Choose whole-wheat grain bread and pasta, brown and wild rice, quinoa or millet.

• In baking, substitute whole-grain flour for white. Add crushed bran or oatmeal and dried fruit to cakes, muffins and cookies.

• Increase your liquid intake. Fibre • Snack on whole-grain crackers, raw vegetables and whole-grain works well when it absorbs water, crackers, nuts and dried fruit. making your stool soft, bulky and easier to pass.

?

Did You Know?

Most Canadians eat only half the fibre they need to function well.

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Supplements Can Help

The best bioavailable source of fibre comes from whole foods, and you also benefit from their vitamins, minerals, antioxidants and other nutrients.

But if you have difficulty getting enough fibre in your diet or have an underlying health condition that affects your digestive system, supplements can help.

These come in many forms to address specific issues—such as capsules, powders and gummies— made with either: • Natural plants with ingredients like bran, psyllium or chicory root; or • Synthetic/processed sources like methylcellulose or calcium polycarbophil.

Always read labels carefully because many contain additives like sugar.

Start with a small amount, never more than suggested on the label, and drink plenty of water.

Note: Always consult a qualified health practitioner before taking fibre supplements to make sure they are right for you—especially if you have a digestive condition or if you undergo stomach or intestinal surgery or radiation therapy—and to ensure they don’t interfere with any medications you may take.

| BY THE NUMBERS |

Health Report In 2023, 11,000 Canadians were newly diagnosed with Inflammatory Bowel Disease (IBD). That’s one every 48 minutes.

The number of Canadians living with IBD is expected to almost double by 2035 from 2023.

Complete Protein.

Clean Ingredients.

Timeless Nourishment.

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Canada has among the highest rates of pediatric IBD in the world.

Colorectal cancer is the third most common cancer in Canada. ­—crohnsandcolitis.ca Sources https://www.womenshealthmag.com/food/a65654648/fibermaxxing-viral-fiberhealth-benefits/ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/indepth/fiber/art-20043983 https://www.canada.ca/en/health-canada/services/nutrients/fibre.html https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-fibre-facts.pdf https://health.clevelandclinic.org/inulin-benefits

https://www.healthline.com/health/digestive-health/whats-the-best-fibersupplement https://health.clevelandclinic.org/best-fiber-supplements https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expertanswers/fiber-supplements/faq-20058513 https://crohnsandcolitis.ca/Crohns_and_Colitis/documents/reports/2023-IBDInfoBrochure-ENG-v1.pdf

good HEALTH

Functional Foods vs. Supplements WHEN TO CHOOSE WHAT simply nourish—they offer additional health benefits beyond their basic nutrient content.

Think of them as foods with a little extra purpose.

Examples include fermented foods like kimchi and kefir for gut health, chia and flaxseed for heart and hormone balance, and green tea for antioxidants and gentle energy.

Even everyday staples like oats, berries and leafy greens qualify because they’re naturally rich in compounds that support specific functions in the body.

W

alk down any wellness aisle or scroll through social media and you’ll find endless ways to support your health. From greens powders and mushroom elixirs to probiotics and adaptogens, there’s no shortage of options promising to boost your energy, balance your mood and fill nutrient gaps. But with so many choices, it’s easy to wonder: should you reach

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for a supplement or focus on functional foods instead?

The answer, as with most things in wellness, depends on your goals and lifestyle. Both have a place in a healthy routine. It’s just about knowing when to reach for each one.

What Are Functional Foods?

Many functional foods contain bioactive compounds such as polyphenols, flavonoids or probiotics that can help reduce inflammation, improve digestion and strengthen immunity. The beauty of these foods is that they work together.

Nutrients in food often absorb better when combined, and they come packaged with fibre, enzymes and healthy fats that help your body use them more effectively.

In short, functional foods nourish you on multiple levels, often with fewer side effects and more satisfaction because they taste great too.

Functional foods do more than

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FUNCTIONAL FOODS to Try Leafy Greens

Oats

Berries

Fermented Foods

Chia and Flax

Rich in iron, folate and antioxidants for daily energy and detox support

Contains betaglucans to help balance blood sugar and support heart health

Packed with polyphenols to fight inflammation and support brain health

Kimchi, kefir or sauerkraut to help balance gut bacteria

Plant-based omega-3s that support hormones, heart and skin

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SUPPLEMENTS Worth Considering Vitamin D

Omega-3s

Essential for bone, immune and mood support, especially in winter

For brain, heart, and An adaptogenic joint health (choose herb that helps fish- or algaemanage stress and based) cortisol levels

And What About Supplements?

Supplements are concentrated sources of nutrients or compounds, such as vitamins, minerals, amino acids or herbal extracts. They’re designed to fill specific gaps or provide targeted support.

When used wisely, supplements can be incredibly effective. They’re especially helpful when diet alone can’t meet your needs, whether due to lifestyle, health conditions or nutrient-depleted soils that make it harder to get everything from food.

For example: • Vitamin D is difficult to get from food, especially during Canadian winters.

• B12 is essential for energy but harder to come by in plantbased diets.

• Magnesium, zinc and omega3s are nutrients many people fall short on even with a balanced diet.

Ashwagandha

Supplements can also offer therapeutic doses of certain ingredients such as ashwagandha for stress, curcumin for inflammation or melatonin for short-term sleep support. These are hard to get enough of through food alone.

The key is to think of supplements as support, not substitutes. They’re meant to enhance a healthy diet, not replace it.

When to Focus on Functional Foods

If you’re working on long-term health or want to make sustainable changes to your lifestyle, functional foods are your best starting point. They provide steady nourishment, deliver a broad range of nutrients and promote balance throughout the body.

Choose functional foods when:

• You’re building or maintaining daily wellness habits.

• You want to support digestion, immunity or energy naturally.

Magnesium

Probiotics

Supports sleep, relaxation and over 300 enzyme processes

Strengthen digestion and immunity, especially after antibiotic use or periods of stress

• You prefer whole, minimally processed approaches to health.

• You’re looking to improve your relationship with food through mindful eating and home cooking.

Functional foods help you create a foundation of wellness that supports everything else you do. For example, starting your day with a smoothie made with greens powder, chia seeds and a handful of berries packs in fibre, antioxidants and omega-3s—all before 9am.

While no single food will “fix” your health, consistent choices add up.

Over time, a diet rich in functional foods can help balance hormones, boost mood and strengthen your immune system.

When to Lean on Supplements

Supplements shine when you need to correct a deficiency, support your body through stress or illness or give a gentle boost during demanding seasons of life.

Choose supplements when: GOOD MORNING How do you start your day?

Supplements are a helpful support to a healthy diet, ensuring you get the nutrients you need.

• Daily diet is limited and you’re looking for a baseline support; • Blood work or symptoms point to a specific nutrient gap, such as low iron, vitamin D or B12; • You’re recovering from illness, training hard or dealing with chronic stress; • You’re looking for targeted results like improving sleep, focus or joint health; or • Lifestyle factors such as restricted diets, shift work, travel or pregnancy make it harder to get enough from food.

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Best of Both Options

In reality, you don’t have to choose one over the other.

Functional foods and supplements work beautifully together when used intentionally.

Here’s how to build a balanced approach:

1. Start with food.

Aim for a colourful, whole-food diet rich in plants, healthy fats and fermented foods. These form the foundation of everyday wellness.

FUNCTION WELL Functional foods like chia seeds can help you meet your health goals.

2. Layer in support.

Add supplements strategically to fill gaps or support specific goals. For instance, combine probiotic-rich fermented foods with a quality probiotic supplement to strengthen gut health from both sides.

3. Listen to your body.

Energy levels, digestion, mood and sleep are all good barometers. If something feels off, check in with your nutritionist or healthcare

practitioner before adding or changing anything.

4. Reassess seasonally.

Our bodies and needs change with the seasons. You might need extra vitamin D in winter, electrolyte support in summer or adaptogens during stressful times.

Functional foods lay the groundwork for lifelong health.

Supplements provide focused,

fine-tuned support when you need it most. One nourishes and the other optimizes. Together, they help you feel your best from the inside out.

If you’re not sure where to start, our nutrition team can help you build a personalized plan that fits your lifestyle. Because wellness isn’t about taking everything—it’s about finding the right balance for you.

good FOOD

Homemade Lemon Ginger Shots Created by Jen Kossowan Sniffle season is in full swing and if you’re looking for a quick and delicious way to add a bunch of nutrient-dense plants into your days, these homemade lemon ginger shots are incredible!

They’re tart, fiery, warming, just a touch sweet and definitely make you feel alive! This version relies on blending rather than juicing and includes the citrus peel, which means they pack a big punch of fibre and extra nutrients.

Depending on the juiciness of your fresh produce, this makes 15 to 20 lemon ginger shots.

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Ingredients 4 lemons 2 navel oranges ½ cup fresh ginger 1 finger fresh turmeric 1 cup water 2 tbsp pure maple syrup (or more to taste) ¼ tsp cayenne pepper (or more to taste) 1 pinch black pepper

Supplies powerful blender 60 mL/2 oz portion bottles or large jar

1 PREP Set aside one lemon and orange to remain unpeeled and trim the ends off. Peel the remaining lemons, orange, ginger and turmeric. Discard peels. Roughly chop the ginger.

3 TASTE TEST & ADJUST When the mixture is completely smooth, give it a taste.

Add more maple syrup for a sweeter taste or more cayenne pepper for additional heat.

2 BLEND Put all of the ingredients into a powerful blender. Blend on high for one minute.

4 PORTION Pour the mixture into small portion bottles or into a big jar.

Shake before drinking and enjoy about ¼ cup each day. Store in the fridge for up to a week. It may thicken due to the fibre; just add a little water to thin it out if you wish.

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.

Learn more: mamapapabubba.com | IG: @mamapapabubba

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good HEALTH

Protein With Purpose Protein is everywhere. With much hype about how much we need comes an explosion of new, enhanced products—in snacks and bars, breads, cereals, cookies and beverages. You can now even order a protein boost in your latte. So, we thought it was time to talk about it.

What Exactly is Protein?

P

rotein is a macronutrient made of long strings of amino acids that every cell, in every living thing, needs to thrive and survive.

Out of more than 500 types of amino acids found in nature, 20 make up the proteins in the human body. Nine of these are “essential”, meaning we need to get them through our food, because the body can’t produce them on its own.

Complete Proteins

A protein is considered “complete” when it contains all nine essential amino acids.

Animal proteins are “complete” proteins, and so are some plantbased sources like tofu, tempeh and edamame, amaranth, quinoa, spirulina, hemp, chia and nutritional yeast.

Because most plants are limited in protein, or missing one or more of the essential amino acids, it’s important to eat a variety to meet your needs.

Popular Protein Powders

Animal-Based • Whey: A type of complete milk protein that is a by-product of cheese production. Choose for post-workout recovery and muscle growth.

• Casein: A slow-release, complete milk protein that is slower to digest. Choose for long-term muscle recovery and repair, a nutrition and metabolism boost and to support weight loss.

• Collagen: Made from animal bone, tendon and skin. Choose to support joint, bone, skin and nail health.

Plant-Based Look for a blend of ingredients to make complete proteins. Choose for vegan/vegetarian/lactose intolerant diets, and to boost protein intake.

What Does Protein Do?

Protein plays a crucial role to: • Provide structure to cells and tissues, including protective proteins like keratin and collagen;

For a healthy adult, about 10% of calories should come from protein.

—HARVARD MEDICAL SCHOOL

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• Produce energy and transport and store nutrients; • Grow, maintain and repair tissue, including bone; • Cause biochemical reactions for metabolism, digestion, blood clotting and muscle contraction; • Enable hormone production and transmit information between organs, tissues and cells; • Maintain the pH and fluid balance of blood and other fluids; and • Strengthen immune health.

How Much Protein Do We Need?

Because proteins are constantly created and then broken down for the body to use, we need to ensure a steady supply. How much depends on age, gender, health and activity level.

Did you Know?

Since our bodies can’t store protein, any excess is either used for energy (if you’re active) or stored as fat.

Healthy adults, 19 years or older, need about 0.8 grams of protein per kilogram of body weight each day. For example: • If you weigh 80 kg (176 lbs), you need about 64 g of protein each day.

Supplements are not substitutes for whole-food nutrition. They should be used to complement, not replace, your diet.

• If you weigh 65 kg (143 lbs), you need about 52 g of protein each day.

Tip: Spread your protein consumption across all your meals throughout the day, eating (depending on your needs) 15–30 grams at each meal.

Studies show that higher intakes in one sitting (more than 40 grams) are no more beneficial than eating 15–30 grams.

An Evolving Landscape

At the intersection of nutrition and science lies an evolving landscape of innovative protein options, largely driven by sustainability concerns for wholesome alternatives to single, animal-based products.

New hybrid protein options offer better nutritional profiles, flavours, textures and environmental benefits using: • Plants like soy, rice, hemp, peas, chickpeas, lentils and seaweed; • Microbes like algae and fungi, and fermented foods; and • Alternative animal sources like insects.

The Best Choice for You

To choose if and what you need, always ask: Do I need it?

If you consistently eat a balanced diet, you probably don’t need a protein supplement. If you are an older adult, pregnant or Sources https://www.naturesfare.com/company/our-products/ https://www.healthline.com/nutrition/functions-of-protein https://www.eatingwell.com/what-is-protein-and-its-benefits-11732679 https://formnutrition.com/inform/the-complete-and-unusual-history-of-proteinpowder/ https://www.frontiersin.org/journals/science/article-hubs/hybrid-alternativeproteins https://www.gopyd.com/post/hybrid-proteins-the-next-frontier-in-nutrition-notjust-alt-meat https://www.adm.com/globalassets/news/adm-stories/2025/adm_2025-altprotein-outlook-report.pdf https://www.ulprospector.com/knowledge/18999/fb-plant-based-alternativeproteins-trends-for-2025/ https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/ https://climatesort.com/alternative-protein-companies/

breastfeeding, are ill, are recovering from surgery or are a high-performance athlete, your needs will be different.

Healthy protein sources include low-fat dairy products, fish, nuts and beans, lean chicken and turkey.

Always pay equal attention to balance, eating healthy fats, carbohydrates and fibre.

Did You Know?

Too much protein can tax your kidneys and heart, and lead to elevated blood lipids.

Why do I need it?

Look for formulations that suit your needs. For example, if you are looking to support athletic performance, boost everyday nutrition or support brain health.

For a healthy adult, about 10% of calories should come from protein.

—Harvard Medical School

Supplements are not substitutes for whole-food nutrition.

They should be used to complement, ® not replace, your diet.

HEALTHY HABITS

START WITH BREAKFAST UP TO

13g PROTEIN * 0g SUGAR

What are the ingredients?

For the best bang for your nutritional buck, look beyond the number of grams per serving.

Many protein powders also contain added beneficial like berries and seeds—as well as extra vitamins or calories you may not want or need.

Always choose quality over quantity. Look for: • Clean, simple and few ingredients: organic, non-GMO and ethically and sustainably sourced • Minimally processed • Low or no added sugar, colour, thickeners or artificial additives

Start your morning with something that fuels your goals.

Farm Girl Cereal is made with simple, wholesome ingredients and packed with protein to keep you feeling full and energized.

• Third-party tested for quality https://newsnetwork.mayoclinic.org/discussion/are-you-getting-enough-protein/ https://www.healthlinkbc.ca/healthlinkbc-files/protein-and-your-health https://www.healthline.com/nutrition/complete-protein-for-vegans#peanutbutter-sandwich https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-muchis-too-much https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/ are-you-getting-too-much-protein https://www.adm.com/globalassets/news/adm-stories/2025/adm_2025-altprotein-outlook-report.pdf https://www.foodnavigator.com/Article/2025/05/02/high-protein-demandstraining-food-and-beverage-industry/ https://www.allrecipes.com/protein-trend-2025-11727473 https://www.forbes.com/sites/forbes-personal-shopper/article/kinds-of-proteinpowders/

GLUTEN FREE

NO SEED OIL

VEgAn

SOY FREE

NON GMO

*Cinnamon Crisps contains 13g of protein per serving. All other flavours contain 12g.

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good SELF-CARE

TRY SOMETHING NEW THIS YEAR

Oil Pulling and Navel Oiling A new year is the perfect time to explore small, intentional habits that help you feel better from the inside out. If you’re looking for something simple, low-cost and surprisingly effective, oil pulling and navel oiling might be worth adding to your self-care routine.

B

oth practices come from ancient Ayurvedic traditions and have been used for centuries to promote balance and wellness. While they might sound a little unconventional, the benefits can be impressive: clearer skin, better digestion and improved oral and overall health.

Here’s what they’re all about and how to make them part of your day.

Oil Pulling: An Ancient Detox for Modern Life

Oil pulling is a practice that involves swishing oil in your mouth to cleanse and detoxify. Think of it as a natural mouth rinse that does a lot more than freshen your breath.

The process is simple: take a tablespoon of oil—typically organic coconut, sesame or sunflower—and gently swish it around your mouth for 10 to 20 minutes, then spit it out.

The oil works by binding to bacteria, toxins and debris that accumulate overnight. When you spit it out, you’re removing those impurities before they can affect your gums, teeth and even digestion.

Benefits of oil pulling: • Supports oral health by reducing harmful bacteria and plaque buildup • Promotes fresher breath naturally • Helps whiten teeth gently over time • May reduce inflammation in the mouth and body • Encourages lymphatic drainage and detoxification 27

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Coconut oil is a popular choice because of its pleasant taste and antibacterial properties, thanks to lauric acid. If you prefer a more traditional option, sesame oil is warming and balancing, especially during colder months.

Navel Oiling: Nourish from the Centre

How to do it: Oil pulling is best done first thing in the morning before eating or drinking. Start with just 5 minutes if 20 feels too long, and work your way up. Be sure to spit the oil into a tissue or compost bin (not the sink) since it can clog drains. Follow up by rinsing your mouth with warm water and brushing your teeth as usual.

Your navel is more than a remnant from birth; it’s connected to thousands of nerves and energy pathways throughout the body.

Applying oil here is believed to nourish the skin, balance digestion, calm the nervous system and restore moisture to the body’s tissues from within.

It’s a simple habit that feels surprisingly cleansing—like pressing the reset button for your mouth and mind before the day begins.

Also known as nabhi chikitsa in Ayurveda, navel oiling or navel pulling is another ancient practice that focuses on a surprisingly powerful area: your belly button.

This practice is deeply grounding and restorative—especially in colder, drier seasons when the body craves warmth and hydration.

Is it possible to save your

memory?

YES, you can!

CogniSave™ was formulated to help protect brain cognition.

Omega-3 High-potency EPA, DHA, and DPA

B Complex Full-spectrum active B complex

Phosphatidylserine Protects brain cell membranes

Phosphatidylcholine Boosts cognitive function How to do it: Choose a high-quality natural oil such as castor or coconut oil. In the evening, just before bed, lie down comfortably and place a few drops into your navel. Gently massage the area in slow, circular motions for a minute or two, then let the oil absorb.

Beyond their physical benefits, both practices align beautifully with holistic wellness. They remind us that caring for the body doesn’t have to be complicated or expensive—it’s often about slowing down and creating small rituals of nourishment.

You can also use oil blends infused with herbs or essential oils for added benefits—calming lavender for relaxation, peppermint for digestion or rose for hormone balance and hydration.

These rituals also engage the parasympathetic nervous system, your body’s “rest and digest” mode. The repetitive motion of swishing oil or gently massaging your belly can help reduce stress and promote relaxation, setting the tone for better sleep, clearer skin and more balanced energy throughout the day.

Over time, many people report softer skin, smoother digestion and an overall feeling of being more centred and calm.

Trying something new doesn’t have to mean drastic change. Sometimes Modern life tends to pull us outit’s about rediscovering simple, ward—toward screens, schedules time-tested traditions that help and endless to-do lists. Practices you feel grounded and well. So, as like oil pulling and navel oiling you step into a new year, consider invite us back inward. They’re small adding one (or both) to your selfmoments of mindfulness that encare routine. courage connection to your body and awareness of how you feel.

Why These Practices Matter

regenerlife.ca

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good HEALTH

Warmth for Winter Voices Contributed by Traditional Medicinals

E

manating from deep within our being, our voice is a powerful tool of strength and expression. Through it, we can release our innermost emotions as we sing toward the skies, whisper nurturing words into the ears of our loved ones, or stand firmly as we speak our truth. Drawing on ancient plant wisdom, we’ve created a collection of incredibly throat-soothing herbal teas.

Classic demulcent, silky herbs like slippery elm, marshmallow root and licorice form the foundation of our Throat Coat® family of teas. Our herbalists thoughtfully

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combine these throat-supporting herbs with other seasonal plant allies to help soothe and support your voice.

Throat Coat®

One of our very first herbal teas, the original Throat Coat formula has truly stood the test of time.

Traditional Medicinals co-founder Rosemary Gladstar created this blend with soothing comfort in mind. Slippery elm, an integral herb in this formula, has played an important role in Native American herbal medicine for hundreds of years. Inspired by this traditional use, we source our slippery elm domestically, where families

sustainably hand-harvest the bark to protect the trees for future generations. Sweet and silky with a distinct licorice taste, Throat Coat original is a comforting choice when your throat needs a little extra TLC.

Throat Coat® Lemon Echinacea

Using wild licorice from the plains of Central Asia, sustainably harvested by traditional collectors, this unique formula blends the soothing qualities of marshmallow root and licorice with the goodness of echinacea. Sweet, silky and lemony, it offers throat comfort when you need it most.

New

GOOD STUFF IN-STORE Soilmates Oils A smooth blend of avocado and macadamia nut oils made from rescued avocados that were too ugly to sell but too good to waste.

Light in flavour, high in nutrients and perfect for everyday cooking— with a planet-friendly story to love.

Made in BC Toast-A-Pie Toaster Pastries Finally a toaster pastry you can feel good about.

Filled with whole eggs, real cheese, vegetables, herbs and spices. Meal-sized and nutrient-dense with no additives, preservatives, trans-fats or GMOs. Convenient, portable and ready in minutes for busy mornings.

New Chapter Fibre Gummies Cerebelly Smart Bars Made to support growing brains with organic nutrient-dense ingredients chosen for key developmental stages. Soft and chewy with zero added sugar. Nut-free, gluten-free, vegan and school-safe. A smart snack kids love and parents feel good about.

An easy, delicious way to add more fibre to your day. These gummies help nourish gut bacteria and keep things moving comfortably.

Made with thoughtfully chosen ingredients and no unnecessary extra sugar to make wellness feel simple.

Made in Canada ALT Clear Protein

Noorish Foods Sunshine in a Cup

Not your average protein shake. This one mixes clear like juice with grass-fed whey isolate that’s easy to digest and is light on your stomach. Sugar-free, fat-free and lactose-free with no dyes or artificial sweeteners. Naturally flavoured with monk fruit for a refreshing protein boost.

Raw honey infused with warming ayurvedic spices and organic goji berry extract to bring comfort and balance to your day. Stir into hot water, milk, coffee or tea for a cozy ritual or use in nourishing honey-based recipes.

It’s not meal planning, you’re life planning.

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Vernon

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