As summer unfolds, nature is in her full expression—abundant, alive, generous. Her gardens, orchards, and wild places are full of colour and vitality. Eating seasonally at this time of year is less of a strategy and more of a celebration. And whether you’re growing your own, visiting your local farmers’ market, or simply choosing what’s fresh and local at the store, you’re part of that celebration too.

Why Seasonal Eating Matters
Nature doesn’t offer everything all the time, and that’s part of her wisdom. She gives us what we need, when we need it—cooling foods in the heat, grounding ones as we move into colder months, bitter greens when it’s time to clear and renew.

Eating this way helps us return to a natural rhythm that supports not only our physical health, but our deeper sense
of connection. It is a way of remembering that we are not separate from nature, but an expression of it.

Benefits of Seasonal Eating
Nutrient Density: Seasonal produce is harvested at its peak, which means it’s more flavourful and often more nutrient-rich. The sun-ripened tomato or freshly picked peach offers something no imported, early-harvested version can replicate.

Freshness and Taste: Foods that are in season taste better. They carry the essence of the season they grew in—the warmth
of summer, the coolness of spring, the richness of autumn.

Affordability: When fruits and vegetables are in abundance, they are typically less expensive. Eating with the seasons is not only nourishing but also economical.

Sustainability: Seasonal foods are often grown closer to home, reducing the environmental impact of long-distance transportation and storage.

Energetic Balance: The qualities of seasonal foods naturally support the body in its response to the climate—cooling foods in summer, warming foods in winter. This alignment fosters balance and resilience.

What’s in Season in the Summer
Summer foods are vibrant, juicy, and full of life. They support hydration, lightness, and energy—perfect for these long, sun-filled days. Below are some of the gifts most commonly in season across North America during the summer months:

This is the season for crisp salads, lightly grilled veggies, juicy fruit plates, and refreshing herbal infusions. Keep meals simple, fresh, and colourful. Let your senses lead the way.

Year-Round Staples
There are a few foods that seem to transcend the seasons and are often available year-round—especially in warmer climates or through ethical sourcing. They can still play a beautiful role in a seasonal kitchen:

When you can, choose organic and fair-trade sources—honouring both the spirit of nature and the hands that grew them.

Clean 15 & Dirty Dozen: Navigating Organic Choices
If you’re choosing where to invest in organic produce, a helpful guide comes from the Environmental Working Group. Their Dirty Dozen and Clean 15 lists are based on pesticide testing in conventionally grown produce.

These lists aren’t here to overwhelm but to support you in making more conscious choices—especially when shopping on a budget.

Let this guide you with a sense of empowerment, not pressure. Even small changes rooted in awareness can ripple out in meaningful ways.

Eating as a Sacred Practice
When we begin to look at food not only as fuel but as a relationship, everything shifts. A simple peach eaten in season becomes an act of presence. A basket of greens from the farmers’ market becomes a way to root into community. A tomato grown in your garden becomes a moment of joy and gratitude.

Seasonal eating invites us to slow down, listen, and remember that we are part of the living world. It’s not about perfection—it’s about returning. Again and again. To the garden. To the soil. To the seasons. To the body. To the breath.

Wherever you are, begin there. One meal, one visit to the market, one harvest at a time. 

Photography: Jenna Jones

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Read This Story in Our 2025 Summer Outdoor Travel Issue
IMPACT Magazine Summer Outdoor Travel Issue 2025 featuring Shanda Hill, a Canadian Ultra Triathlete who is redefining the sport. Run on some epic trails in our own backyard or join a run club. Eat your way for Mental Clarity, fueling while travelling, seasonal eating and some kitchen must haves. Become strong and fit in only 20 minutes a day, and enjoy some tasty drinks guilt free and so much more.

The early morning excitement, the hum of nervous energy, the way complete strangers cheer for you like you’re a champion. Every step is fuelled by something deeper than just training—it’s powered by passion, perseverance, and yes… the right nutrition.
When I was actively running long races, I learned that aid station snacks weren’t always my friends. Energy gels, sports drinks, and candy bars promised quick fixes, but more often than not, they left me sluggish or dealing with an upset stomach. Not exactly the fuel I needed to feel strong and unstoppable. So, I set out to find a better way.

What I discovered changed my running experience—and it might just change yours too.

Nourish to Flourish: what your body craves mid-run
Running is a beautiful, rhythmic conversation between you and your body. To keep it going strong, you need two key things: quick energy and electrolytes. Here are some tips.

• Short runs (under an hour) Fuel with hydration and electrolytes.
• Going the distance (45 minutes+) You’ll need easily digestible carbohydrates to sustain your effort. Liquids go down easier than solids. Think natural energy gels, coconut water, or blended fruit for quick absorption.
• Electrolytes are non-negotiable. Every drop of sweat takes sodium, potassium, magnesium, and chloride with it. Replenish them to keep your legs happy and your heart steady.

Aid Station Food
Not all fuel is created equal. Let’s take a look at what’s commonly found at aid stations and how they stack up.
Some of these work in a pinch, but others can cause more harm than good. The good news? You don’t have to rely on them! With a little planning, you can pack real-food fuel that will support you all the way to the finish line.

Whole-Food Race Fuel: simple, tasty, and kind to your body
Forget ultra-processed snacks—these natural alternatives will power you through every mile.

• Check out the Granola Bar recipe

A Runner’s Secret Weapon: Salted Baby Potatoes
It sounds too simple but trust me this is race-day gold. A small bag of lightly salted baby potatoes became my go-to fuel, giving me steady energy with zero stomach issues. My personal favorites? Japanese yams—they’re naturally sweet, delicious, and packed with long-lasting energy.

How to prepare:

1. Boil small potatoes or Japanese yams until fork-tender.
2. Drain, let cool, and sprinkle with a pinch of unrefined salt like Celtic sea salt for better mineral balance.
3. Pop them into a resealable bag and enjoy on the go! Why does this work so well? Unlike processed energy gels, potatoes provide steady, long-burning fuel. The natural sodium helps replenish electrolytes, keeping your muscles firing smoothly without any mid-run crashes. Plus, there’s something grounding about eating real food in the middle of a race—it reminds you that running is about more than speed; it’s about strength, endurance, and joy.

Homemade Energy Boost: Chia Date Gel
Ditch the artificial energy gels and try this natural alternative—it’s easy to make and packed with real nourishment.

Ingredients:

• 2 Medjool dates
• 1 Tbsp. chia seeds
• 1/2 cup coconut water
• 1/2 tsp. lemon juice

Directions:

1. Blend everything until smooth.
2. Store in a small reusable squeeze pouch.
3. Sip as needed for a quick and natural energy boost.This gel doesn’t just provide energy, it hydrates too! Chia seeds absorb liquid, helping you stay fuelled and refreshed at the same time. Plus, the natural sugars from dates give you an instant lift, while coconut water keeps your electrolytes balanced.

Run with Strength, Finish with Joy

Fuelling wisely isn’t just about performance—it’s about feeling GOOD while you run. When you nourish your body with whole, natural foods, you’re giving yourself the best chance to run strong, avoid crashes, and truly enjoy the miles ahead.

Remember, every run is a celebration—of your body, your determination, and the simple joy of movement.
So, fuel up with kindness, listen to what your body needs, and run with heart.

Happy running. The road or trails are yours! 

Photography – Raven Eye Photography

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Read This Story in Our 2025 Running Issue
IMPACT Magazine Running Issue 2025 featuring some incredible Canadian women ultrarunners who are on the rise on the world trail stage. Run your way around the world to earn your six star Abbott World Marathon Majors commemorative medal. Train for 10 km right up to a marathon – plus a 50 km trail run and 70.3 program. Strength workouts for runners, carb load with these pasta recipes and so much more.

Every cell in our body leans on vitamin B12 for optimal performance. From fostering the growth and regeneration of red blood cells to managing metabolism and safeguarding the central nervous and endocrine systems, B12 serves as a cornerstone for overall health. It even plays a part in strengthening neurotransmitters in the brain and ensures the liver’s efficient utilization of stored vitamins and minerals.

But in today’s fast-paced world, the rising concern about vitamin B12 deficiencies is becoming hard to ignore. Contrary to what many believe, the root cause isn’t just about insufficient dietary intake—it extends to how effectively our bodies absorb this vital nutrient.

Understanding the Deficiency Dilemma
A shortage of B12 can lead to an array of health issues, including anemia, nervous system disorders and gastrointestinal problems. Symptoms span from fatigue and shortness of breath to numbness and tingling sensations in the extremities. A severe deficiency can escalate to nerve damage, highlighting the vital need to maintain healthy levels of this essential vitamin.

The key to getting enough of this vitamin isn’t just about the foods you eat or the supplements you ingest.

Numerous factors contribute to B12 deficiency, with the digestive system playing a critical role. Weak adrenals, gastrointestinal problems, deficient kidney function, a congested liver, stress, processed food consumption and the use of antibiotics can disrupt proper digestion, absorption, utilization and elimination, leading to B12 deficiency.

The key to getting enough of this vitamin isn’t just about the foods you eat or the supplements you ingest. In fact, a protein produced by the cells in the stomach lining, called the intrinsic factor, dictates how well B12 can be absorbed. Sadly, modern lifestyles have led to diminished amounts of intrinsic factor in many of us, making B12 absorption inefficient and making the vitamin almost useless.

Debunking the Dietary Myth
Contrary to common belief, relying solely on animal foods for B12 isn’t the solution. When ingesting protein-rich meals like eggs, meat, fish,
or chicken, the body can only digest about 20 per cent of it. The undigested protein disrupts the probiotic bacteria in the gut, the primary source of B12. Instead, the answer lies in the external parts of organic foods, often termed as prebiotic or elevated biotics. These microorganisms absorb the sun’s energy and release B12 upon their “death,” supporting the body’s health. Fruits and vegetables such as bananas, concord grapes, green leafy vegetables, sunflower seeds, leeks, dates, carrots, peas, sprouts, microgreens, herbs, wildfoods and seaweed are excellent sources of elevated biotics. Opting for fresh, organic produce straight from the garden or growing your own at home
is a wise choice.

Health, in the end, isn’t just about loading up on B12-rich foods or supplements. Whether you’re a meat-eater or a plant-food lover, your lifestyle matters. Prioritize good digestion, soak up a healthy dose of sunlight for vitamin D, and maintain a happy gut—these are the real heroes in the B12 story. Embrace a natural lifestyle, concentrate on organic, whole foods, and keep your gut healthy
to pave the way for a healthier, more vibrant life.

Supplements: Not a Simple Solution
Taking B12 supplements isn’t as straightforward as it seems, as B12 naturally combines with other B vitamins. Remember, it’s not just about what you ingest; it’s about how your body assimilates and utilizes these essential nutrients.

Photography by, Active Vegetarian

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Read This Story in Our 2024 Inspiration Issue
Read about our 2024 Canada’s Top Fitness Trainers – our top 30 from across Canada! How to Hire a Personal Trainer, The Dangers of Overtraining, Return to Running After Illness, Easy Vegan Garlic Noodles and more!

MASTERING NUTRIENT TIMING FOR PEAK PERFORMANCE

Nutrient timing is a science that goes beyond what you eat;
it’s about when you eat it. The concept revolves around consuming specific nutrients at specific moments to harness their potential to the fullest. This strategic alignment can support tissue repair, energy restoration, muscle growth, and overall athletic gains. Conversely, neglecting the power of nutrient timing can leave your training efforts lacking.

Although this idea might seem complicated at the beginning, I want to assure you that it’s well within your ability to understand and implement. Keep reading to gain a deeper understanding of the concept, explore the simple meal suggestions, and apply this knowledge to achieve exceptional results.

Remember, nutrient timing is a flexible strategy, adaptable to your preferences and workout routines. Experiment with these suggestions, listen to your body, and fine-tune your approach to find what works best for you.

Navigating the Three Phases of Nutrient Timing

BEFORE A WORKOUT

Why eat? Supply the necessary energy to sustain physical efforts during the training session.

What to eat? To ensure your body is well-fuelled before exercise, opt for easily digestible meals that are rich in simple unprocessed carbohydrates. Depending on the type of activity you are partaking in a hint of protein and healthy fats could be added.

• Fresh fruit is the most convenient pre-workout food that comes straight from the earth. Plus, fruit is easily digestible and a great on-the-go option.
• Dates with almond butter is a great pairing of high-glycemic, easily digestible carbs and healthy fats that give you both immediate and sustained energy. Plus, it tastes delicious.
• Beet juice is rich in nitrates, so drinking it pre-workout will help facilitate more nitric oxide production within the body. That means you’ll be able to power through a workout more efficiently.

When to eat? Aim to consume your pre-workout snack 30–60 minutes before your exercise session.

DURING A WORKOUT

Why eat? Replacing lost fluids and electrolytes to prevent dehydration and cramping, sustaining energy levels and protecting muscle tissue.
What to eat? For longer or more intense workouts, keep your body hydrated with clean, electrolyte-rich beverages. If your session demands, consider easily digestible sources of carbohydrates such as:

• Coconut water with a pinch of unrefined sea salt.
• A homemade electrolyte drink made with chia seeds, lemon juice, filtered water and a touch of raw agave nectar.
• Energy gels containing natural sugars (e.g., dates) and essential electrolytes are a good option for workouts lasting 90+ minutes.

When to eat? Consume fluids and quick-energy sources every 10 to 15 minutes during exercise, adapting to factors like heat and intensity.

IMMEDIATE POST-WORKOUT REFUEL

Why eat? Optimizing glycogen recovery, facilitating muscle repair, and supporting immune function.
What to eat? Aim for a balanced ratio of carbohydrates to protein, between 3:1 and 4:1, to replenish glycogen stores and promote muscle recovery. Choices include:

• A post-workout smoothie with banana, kale, hemp seeds, and coconut water.
• Baked sweet potato with a drizzle of tahini and sprinkle of cinnamon.
• A simple homemade energy bar made with whole food ingredients like dried fruits sprouted nuts or seeds, and some superfoods that support recovery such as maca or turmeric.

When to eat? Consume your post-workout refuel within 15 to 60 minutes after exercising to maximize nutrient absorption.

ONE TO THREE HOURS AFTER A WORKOUT

Why eat? Supporting tissue repair, and muscle growth, reducing inflammation and promoting overall well-being.
What to eat? Craft a balanced, nutrient-rich meal comprising complex carbohydrates, easily digestible protein, and healthy fats. Consider
these options:

• Quinoa salad with mixed vegetables, chickpeas, and a tahini lime dressing.
• Red lentil dhal and a side of brown rice.
• A smoothie bowl topped with chia seeds, hemp hearts, and sliced fruit.
• Superfoods that support recovery such as maca or turmeric.

Photography: Nikki Lefler

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Read This Story in Our 2023 Fall Fitness & Food Issue
Featuring this year’s winners of the Amazing Race Canada, Ty Smith and Kat Kastner on our cover. Inside our latest issue, you’ll find all the inspiration you need to carry you through the autumn season. From delicious high-protein recipes and how to resist the crunch of potato chips to running through the high peaks of the Colorado Rockies and the latest in nutrition and fitness, these pages are packed with expert knowledge and advice.

COMMON FACTORS THAT CAUSE WEIGHT GAIN:

• Eating a highly processed diet of nutrient-depleted foods
• Overconsumption of acid-forming foods and supplements
• Overworking
• Overtraining
• Overstimulation of senses
• Exhaustion
• Lack of sleep
• Irregular eating habits
• Heavy nighttime meals
• Overeating
• Stimulants such as coffee, tea and cigarettes
• Not drinking enough water
• Feeling unfulfilled and dissatisfied
• Alcohol consumption
• Unresolved conflicts (impairing digestion)
• Fear, worry and other emotional upsets
• Environmental toxins and pollution (air, water, soil)

If your goal is to lose body fat and achieve a healthy weight, forget the newest crash diet, extreme workouts, supplements or diet pills, and concentrate on reducing stress, detoxifying and healing your body. Consider the following strategies to help you reach your goals.

HEALTHY WEIGHT LOSS STRATEGIES

• Eat primarily organic, plant-based foods that are minimally processed.
• Eat smaller meals throughout the day.
• Favour alkaline-forming, low-calorie, nutrient-rich raw foods.
• Slow down your meals and enjoy each bite of your food.
• Do not eat when ill or upset.
• Hydrate with pure water.
• Prioritize a good night’s sleep.
• Maintain emotional balance; release worry, fear and anxiety, jealousy, stress and resentment through physical exercise and deep breathing.
• Live in a place that contributes to good health (fresh, clean air, low crime rate, etc.)
• Develop loving and supportive relationships with your partner, family and friends.

Your health and body composition will improve automatically once you remove toxicity and keep your body and mind open and clean.

LEAN MUSCLE BUILDING
The best way to build new muscle tissue is to regularly challenge your body with intense resistance training and nourish it with the right building blocks. When it comes to training, choose exercises that are difficult yet safe and that you enjoy. Make strength training part of your lifestyle. Each time you train, you will create small micro-tears in your muscles as you challenge your body with more repetitions and heavier weights. This micro breakdown in the muscle tissue doesn’t stop at the end of the workout, it continues even after your last rep. That’s why proper nourishment is a crucial component of muscle growth. By giving your body the right nutrients it needs to repair these tears, your muscles will rebuild, growing bigger and stronger. Following the principles of the whole food plant-based diet is an ideal place to start; however, if your goal is to build lean muscle mass, you will have to put particular emphasis on the amount of food you consume—you’ll need plenty of lean protein, quality carbs and healthy fats, too.

LEAN PROTEIN
Protein is the building block of muscle tissue, and you will need quality protein, in larger quantities than non-athletes, to grow and maintain lean muscle. Protein comprises a variety of amino acids; some amino acids are essential to obtain from the diet; others, your body can produce itself. By including a variety of lean, plant-based protein sources, you ensure that your amino acid needs are being met. How much protein do you need to gain lean muscle? Over the years, I have found that most people, myself included, who eat a whole food plant-based diet and lift weights regularly need roughly 0.5 to 0.75 grams of protein per pound (455 g) of body weight each day to achieve their desired body composition. So, if your goal is to be 130 pounds (59 kg), lean, muscular, and vibrant, then you will want to aim for a minimum of 75 grams of high-quality, bio-available plant-based protein per day.

QUALITY CARBOHYDRATES
Carbs often get a bad rap, but when you’re building muscle they are just as important as protein. Carbohydrates provide your body with energy. Muscles can store energy from carbohydrates and use them as fuel during workouts. However, because muscles can only store a limited amount of these carbs, you have to consume more before, during and after your training session. Doing this will give you the energy you need to fuel a powerful workout and allow you to recover faster.

HEALTHY FATS
Don’t neglect fat in your diet, even if your goal is to shed body fat while you build or maintain lean muscle. Healthy fats, such as cold-pressed oils, nuts, seeds, avocado, chia and hemp, play an important role in metabolizing the food you eat. Without dietary fat, your body cannot absorb vitamins A, D, E and K. Fat is also essential in the production of hormones, necessary for the lubrication of joints and helps protect muscle tissue from breaking down.

FIVE HABITS FOR LASTING RESULTS

1. Eat Real Food
   Walk into the average supermarket and you will find a variety of processed vegan products—sausages, cheese, yogurts, burgers, ice cream and other food-like substances made to mimic various animal products. Although these foods might be tempting, many of them are over-processed and nutrient-depleted. Make sure you’re not relying on these vegan convenience foods and instead eat real food.
2. Abundance, not Restriction
   Do not starve yourself to get lean! Aim to fill three-quarters of your plate with foods that are lower in caloric density yet satisfying. Main food staples should be grains (whole grain rice, quinoa, wild rice, buckwheat, millet) and of course vegetables (particularly green vegetables), beans, fruit, nuts and seeds. Eat until you are satisfied.
3. Ditch the Processed Sugar
   Keep a closer eye on your daily sugar intake. Become aware of what’s in your food. Added sugar lives in processed foods, even foods you wouldn’t expect (such as salad dressings, granola, bread or protein bars).
4. Alcohol
   If your goal is to lose fat and enjoy vibrant health, consider cutting back on drinking. Alcoholic drinks are empty calories. They provide little to no nutritional value. Also, while the liver is busy metabolizing alcohol, it is unable to metabolize fat. Alcohol is not treated as a nutrient by the liver, it is treated as a poison. It wraps it up in a fat cell and stores it which is why it sabotages your health and body composition.
5. Eating Out
   Eating out should be a treat, not a convenience. Make the time to prepare healthy meals most of the time and save your eating out experiences as a treat or highlight of your week, rather than a quick and easy way to get food.

Overall, if your goal is to lose fat and gain muscle, you need to step outside your comfort zone regularly. Train hard, eat clean, get enough rest and keep your thoughts positive and you will see results.

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Healthy Eating

Photography by Jenna Jones

Read This Story in Our 2022 Fall Fitness & Food Digital Edition

Featuring Brendan Brazier, athlete and pioneer in the plant-based sports nutrition industry. Trail Running 101 – plus this year’s Trail Running Shoe Review. Travel around the world to the top vegan-friendly destinations, recipes and much more!

Serves 12

INGREDIENTS

1 cup of raw cashews
1 cup oats
1/4 cup medjool dates
1/4 pumpkin, puree (you can used canned)
2 Tbsp. extra virgin coconut oil
2 Tbsp. pumpkin spice
1 1/2 Tbsp. maple syrup
pinch of sea salt
Hand full of coconut, granola, pumpkin seeds for rolling (optional)

DIRECTIONS

1. Using a food processor, process the cashews and oats to a fine meal. Add the pumpkin spice and salt and pulse to combine.
2. Finally, add the dates, pumpkin pure, coconut oil and maple syrup and pulse until well incorporated. The mixture should stick together when pressed between two fingers.
3. Roll the mixture into equally sized balls (I used a tablespoon measure) and roll with topping of your choice
4. Place truffles in the fridge or freezer to firm up before serving.

Nutrition facts per service Calories 143; protein 4 g; fat 7 g; carbs 16 g

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Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Serves 2

INGREDIENTS

Nourish Bowl

• 1/3 cup green or brown lentils
• 1/2 cup whole grain rice
• 1 Tbsp. coconut oil
• 1/2 sweet onion, sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1/2 tsp. smoked paprika
• 1/2 tsp. unrefined sea salt
• 1 small zucchini, spiraled
• 2 cups baby spinach
• 3 cups arugula
• 1/3 cup fresh cilantro chopped
• 10 cherry tomatoes, halved
• 1/2 avocado, sliced
• sprouts of choice

DIRECTIONS

1. Soak rice and lentils for at least
   30 minutes (preferably 8 hours or overnight). (see notes)
2. Drain and rinse the rice and lentils and add them to a medium pot on high heat with 1 1/2 cups of water. Bring to
   a boil then reduce to a simmer, with the lid partially covered. Cook until all water is absorbed and al dente, about 30 minutes. If the rice and lentils have cooked and are al dente but some liquid remains, simply drain the liquid and let sit on low heat without a lid to allow the excess moisture to evaporate.
3. While rice and lentils are cooking, prepare your sauté veggies. Add coconut oil and onions to a medium pan and sauté on high heat for 2 minutes, stirring and adding 1 Tbsp. water as needed to prevent burning. Add peppers, smoked paprika and salt and continue to stir(and add water as needed) for another 4 minutes. Add spiralized zucchini and spinach gently mix it all together and continue to cook for only 1 more minute then remove from heat.

Vegan Cheese Sauce

• ½ cup of water
• 1/3 cup raw sunflower seeds, soaked at least 30 mins in warm water
• 1 tsp Dijon mustard
• 2 Tbsp. nutritional yeast
• 1 Tbsp. lemon juice
• 2 Tbsp. apple cider vinegar
• 1 tsp. turmeric
• 1/2 tsp. unrefined sea salt
• Generous pinch of black pepper

DIRECTIONS

Drain and rinse the sunflower seeds then add them to a high-speed blender along with the remaining ingredients. Blend on high until smooth and creamy, adding additional water as needed.

TO ASSEMBLE THE BOWL

Divide the fresh arugula, cilantro, tomatoes, avocado and sprouts among the bowls. Top each with 1/2 – 1 cup cooked rice
and lentils and a generous amount of sautéed veggies.
Drizzle with vegan cheese sauce. Enjoy!

Store in an airtight container in the fridge. Will last about 2 or 3 days.

Nutrition facts per serving Calories 477; protein 19 g; fat 20 g; carbs 57 g. 

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Photography by Zuzana Fajkusova

Read This Story in Our 2022 Fall Fitness & Food Digital Edition

Featuring Brendan Brazier, athlete and pioneer in the plant-based sports nutrition industry. Trail Running 101 – plus this year’s Trail Running Shoe Review. Travel around the world to the top vegan-friendly destinations, recipes and much more!

WHAT IS ZERO-WASTE?
The simple answer: We aim to send nothing to a landfill. We rethink our relationship with resources. We begin to change our lifestyle in a way that we produce a minimal amount of waste.

HOW IS THAT POSSIBLE?
It comes down to these five Rs!
• REFUSE what you do not need
• REDUCE what you do need
• REUSE what you consume
• RECYCLE what you cannot refuse
• REDUCE or REUSE, and ROT (compost) the rest

WHAT CAN I DO?
What follows is a list of small but impactful changes you can do right now to begin your journey to minimize waste. I am intentionally offering simple changes, so they don’t seem out of reach. The key point here is don’t feel like you must do everything all at once. Implement one idea and when that feels like second nature, go to the next and so on.
In the wise words of the zero-waste chef Anne-Marie Bonneau: “We don’t need a handful of people doing zero waste perfectly. We need millions of people doing it imperfectly.”

SIMPLE HABITS YOU CAN INCORPORATE INTO EACH DAY
• Buy whole fruits and vegetables instead of prepackaged varieties: pre-packaged apple slices, baby carrots or salad mixes may be convenient, but they are expensive and create a lot of unnecessary trash. Instead, cut your own apples or mix your own salad.
• Eliminate paper towels: this may seem drastic, but it’s not difficult. Replace paper towels with rags for cleaning counters, mirrors and other household surfaces. Cloth napkins can be used in place of the paper variety, too.
• Swap sandwich bags with kitchen towels or stainless containers.
• Buy in bulk and bring your reusable bags to the store.
• If you cannot find it in bulk, find an online supplier, also experiment with bringing your jar to the ice cream shop, a pillowcase to the bakery for your bread, or your bottles to the winery/brewery… or make things from scratch (mustard, salad dressing, hot sauce, jams, orange juice, hummus, cookies, tomatoes sauce).
• Shop the farmer’s market: they’ll take the berry baskets back for reuse. Your veggies will also most likely be free of plastic and stickers.
• Ditch the bottled water. Instead learn to filter your tap water or better yet, find a local natural spring.
• Pack your reusable coffee mug and stainless steel straw when you leave the house. Turning down single-use plastic and disposable cups has never been easier.
• Buy a set of inexpensive silverware, plates, bowls and cups and stop using plastic ones.
• Favour whole plant foods! Not only is a plant-based diet better for both your health and for animals, but it also has the lowest carbon footprint of any dietary lifestyle.

ZERO-WASTE GROCERY SHOPPING
If you don’t have access to a local farmer’s market, I encourage you to take some zero-waste action steps in your local grocery stores. Some things to consider: 
• Take reusable produce and grocery bags to the store. Pro tip: keep a few in your day bag so when you decide last-minute to get groceries on your way home, you’re stocked and ready to go.
• If you forget or don’t have reusable bags, use the paper or compostable bags provided and reuse them at home for composting. 
• Bring your glass jars to fill with different dry goods, nut butter etc. 
• Use mesh produce bags for fruits, veggies, beans, nuts, etc.
• Avoid buying single-serve items (individually packaged) – sure it’s convenient, but it’s also more plastic. 
• For the olive bar, salad bar, or hot food bar – bring your containers (ask to have them weighed by an employee beforehand).
I dare you to care! Your health and the health of our planet depend on your daily choices. Together let’s set ourselves and younger generations up for success.

Zero-Waste Store Listing
Did you know that there’s tons of local stores catering to zero-waste lifestyles? Check out some of these businesses for your zero-waste needs.

The Lower Mainland
The Soap Dispensary and Kitchen Staples, 3718 Main Street, Vancouver
https://www.thesoapdispensary.com/

NADA., 675 E. Broadway, Vancouver
https://www.nadagrocery.com/

Livlite, 807 Powell Street, Vancouver
https://livlite.co/

Unmediocre, 229 Newport Drive, Port Moody
https://unmediocre.com/

Refill Road, Pop Ups at various locations in the Lower Mainland
https://refillroad.com/

Calgary
Without Co., 2115 4 Street SW, Unit 103, Calgary
https://withoutco.com/

Canary, 1225A Kenzington Road NW, Calgary
https://canarygoods.ca/

The Apothecary, 921 9th Avenue SW, Calgary
https://the-apothecary.ca/

Toronto
Unboxed Market, 1263 Dundas Street W, Toronto
https://unboxedmarket.com/

Bare Market, 1480 Danforth Avenue, Toronto
https://baremarket.ca/

Pretty Clean Shop, 3072 Dundas Street W, Toronto
https://www.prettycleanshop.com/

Logan and Finley, 670 Queen Street W, Toronto
https://loganandfinley.com/

The Green Jar Shop, 1061 St. Clair Avenue W, Toronto
https://www.thegreenjarshop.com/

Ecotique, 191 Roncesvalles Avenue, Toronto
https://ecotique.ca/

Lead image by Todd Duncan

Read This Story in Our 2022 Inspiration Digital Edition
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The first thing we need to understand about inflammation is that it’s not all bad. In fact, inflammation is a natural part of our immune system, and without it, we wouldn’t be able to heal and recover. When muscles undergo intense exercise, as from a resistance training or endurance workout, there is trauma to the muscle fibres that is referred to as muscle injury or damage. Any type of trauma, even if it has a positive outcome, will cause stress to the body. Inflammation is the body’s way of healing muscle from the damage and stress caused by exercise. While inflammation is necessary, it also affects recovery time due to muscle soreness and stiffness. If you want to maintain a frequent workout schedule and improve your performance, you will need to support your recovery. In this article, we take a look at the various foods and herbs that naturally counter inflammation and promote recovery time between workouts. 

Anti-inflammatory foods 

The general rule is to eat a diet rich in alkaline-forming foods such as fruits, vegetables, whole grains, nuts, and seeds. The following alkalizing foods are especially beneficial as they are known to help the body minimize stress and reduce inflammation making your muscles more efficient, as well as supporting long-term wellness. 

Berries
All types of berries are rich in antioxidants and phytochemicals like anthocyanin, which limit tissue degeneration while reducing inflammation.

Bok choy
Bok choy is an excellent source of plant-based calcium, vitamin A and beta carotene. Add some to your smoothies and stir-fries! 

Broccoli 
Broccoli is rich in vitamin C, a powerful antioxidant that reduces inflammation and protects collagen. 

Cauliflower 
Cauliflower is a great source of vitamin K, which can help lower inflammation in the body. 

Celery 
Another powerful anti-inflammatory vegetable. Celery contains apigenin – a substance that lowers oxidative stress, prevents cancer, and reduces inflammation.

Garlic 
Garlic has many anti-inflammatory properties which studies show help ease arthritis pain. Allicin, a substance found in garlic, is filled with anti-bacterial properties that work like penicillin. Garlic is also a natural antibiotic that helps boost the immune system, improve circulation, and lower blood pressure.

Hemp
Hemp seeds are a superfood. They provide complete protein, containing all ten essential amino acids, not to mention a healthy dose of omega-3 and six fats to help minimize inflammation in the body and lubricate joints. This protein plus healthy fat combo makes hemp an ideal post-workout food to support recovery and build lean muscle. 

Kale
Kale is an impressive source of vitamin K, a nutrient known to regulate your body’s inflammatory process. It also contains plant-based omega-3s and 100 calories of kale provide roughly 25 per cent of the recommended daily value of plant-based omega-3s. These essential fats play an important role in repair and recovery. 

Spinach
Take the advice from Popeye – spinach will help you grow stronger muscles! Spinach contains more than a dozen different flavonoid compounds that function as anti-inflammatory agents.

Anti-inflammatory herbs

Here are five herbs that are known to relieving inflammation, swelling, and pain naturally. 

Burdock 
Burdock root has been valued for thousands of years for its ability to purify the blood, cleanse the liver and cool internal heat. It helps remove acid build-up and is known to reduce swelling in the body, especially around the joints. Overall burdock has potent anti-inflammatory and antibacterial effects.
Parts used: Leaves, roots and seeds. 

Devil’s Claw 
Devil’s claw has been widely used in Europe to fight inflammation specifically around the knee and hip joint. It’s also known to relieve arthritis pain, headache, and low back pain.
Parts used: Roots and tubers. 

Ginger 
This anti-inflammatory spice can help with arthritis, nausea, morning sickness, and migraines. It is also amazing for your digestion.
Parts used: Rhizome. 

Licorice 
Acts as a natural anti-inflammatory steroid (cortisone, etc.) without inhibiting the adrenal production of steroids. Licorice promotes tissue healing, especially of the GI tract.
Parts used: Root and dried rhizome. 

Turmeric
Turmeric is wonderful as an anti-inflammatory herb and expressly beneficial for anyone experiencing arthritis, swelling, or inflammation around the menstrual period, or any other autoimmune-type symptoms. It’s also wonderful for your skin and a natural anti-wrinkle remedy. Be sure to pair with black pepper to activate turmeric’s healing properties.
Parts used: Rhizome. 

To receive the greatest benefits from these foods choose organic and local produce whenever possible.

Read this story in the digital edition of IMPACT Magazine.

IMPACT Magazine’s 2021 Running Issue

Looking for running inspiration? Training for a race? We have first-rate training programs designed by some of the best running coaches for your next 10K, Half-Marathon, Marathon and 70.3 distances, plus an epic Road Running Shoe Review to help you get started on the right foot. Plus – our annual RACE SOURCE GUIDE features hundreds of races that you can participate in from virtual to in-person.

3 Servings

Recipe Ingredients

• 1 Tbsp. coconut oil
• 1 medium-size onion, chopped
• 2 large carrots, diced
• 2 cloves garlic, minced
• 2 tsp. oregano, dry or fresh
• Pinch of thyme
• 1 tsp. salt
• 1 tsp. pepper
• 5 large tomatoes, diced
• 1 8-oz can no-sugar-added tomato paste
• ½ lemon, juiced
• 1 Tbsp. molasses
• 1 cup filtered water
• 1 small head cabbage, chopped
• 1 cup yellow split peas, soaked and drained
• ½ cup uncooked brown rice, soaked and drained

Recipe Directions

• In a deep-dish skillet, warm the coconut oil over medium-low heat.
• Add the onion, carrots and garlic, and cook for 5 minutes, or until softened.
• Stir in the dried herbs, salt, pepper, diced tomatoes, tomato paste, lemon juice, molasses and water, then bring to a low boil.
• Mix in the chopped cabbage, and stir to combine all ingredients.
• Reduce to a simmer and cook for
• 10 minutes.
• Stir in the split peas and brown rice.
• Cover and cook over low-medium heat for approximately 30 to 35 minutes or until cooked and thickened. Enjoy!

Nutrition facts per serving: Calories 300; protein 10 g; fat 5 g; carbs 45 g.

IMPACT Magazine’s November Edition

RBC Olympic hopefuls Hayley Daniels, Sam Effah and Kate Wright as our inspiring cover athlete stories!⁠ Get prepared for winter running, making movement part of your workday, and exploring great hikes near Calgary and Vancouver.

Read this story in our November 2020 Digital Edition.