Serves: 4

BROTH INGREDIENTS 

2 cups coconut milk
3 cups vegetable broth
2 Tbsp. tamari
3 cloves garlic, minced
1 Tbsp. ginger, grated
1 tsp. turmeric
1/2 tsp. Chinese five-spice

BOWL INGREDIENTS

Kelp noodles (1 package, rinsed)
1 cup broccoli florets
1/2 cup shredded purple cabbage
1 cup pan-fried tree spinach (Chaya) or any dark leafy green
1/2 cup marinated shiitake mushrooms (a splash of each: tamari, sesame oil, rice vinegar)

DIRECTIONS 

1. Broth: Simmer coconut milk, vegetable broth, tamari, garlic, ginger, turmeric, and Chinese five-spice for 10 minutes.
2. Pan-Fry Spinach: Sauté tree spinach until tender.
3. Assemble: In each bowl, layer kelp noodles, broccoli, cabbage, spinach, and mushrooms.
4. Serve: Pour hot broth over bowls and garnish with fresh herbs if desired.
Enjoy!

Nutrition facts per serving
Calories 195; protein 5.2 g; fat 14.6 g; carbs 14 g.

Photography: Danielle Arsenault

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Read This Story in Our 2025 Fall Fitness Issue

IMPACT Magazine’s Fall Fitness Issue 2025 featuring the The Fitness Guy, Pete Estabrooks, telling all with his shockingly candid new memoir revealing a story you never expected, as well as former pro soccer player Simon Keith and Paralympian Erica Scarff. Find your ultimate guide to cross-training for runners, no jump cardio and superset workouts along with the best trail running shoes in our 2025 Trail Running Shoe Review, and so much more!

Researchers found that study participants ended up eating more calories when provided with three different yogurt flavours than just one, even if that one is the chosen favourite. So, variation can trump sensation. They don’t call it the spice of life for nothing.

It appears to be something we’re born with. Studies on newly weaned infants dating back nearly a century show that babies naturally choose a variety of foods even over their preferred food. This tendency seems to be driven by a phenomenon known as sensory-specific satiety.

Researchers found that, “within two minutes after eating the test meal, the pleasantness of the taste, smell, texture, and appearance of the eaten food decreased significantly more than for the uneaten foods.” Think about how the first bite of chocolate tastes better than the last bite. Our body tires of the same sensations and seeks out novelty by rekindling our appetite every time we’re presented with new foods. This helps explain the “dessert effect,” where we can be stuffed to the gills but gain a second wind when dessert arrives. What was adaptive for our ancient ancestors to maintain nutritional adequacy may be maladaptive in the age of obesity.

When study participants ate a “varied four-course meal,” they consumed 60 per cent more calories than those given the same food for each course. It’s not only that we get bored; our body has a different physiological reaction.

Researchers gave people a squirt of lemon juice, and their salivary glands responded with a squirt of saliva. But when they were given lemon juice ten times in a row, they salivated less and less each time. When they got the same amount of lime juice, though, their salivation jumped right back up. We’re hard-wired to respond differently to new foods.

Whether foods are on the same plate, are at the same meal, or are even eaten on subsequent days, the greater the variety, the more we tend to eat. When kids had the same mac and cheese dinner five days in a row, they ended up eating hundreds fewer calories by the fifth day, compared to kids who got a variety of different meals.

Even just switching the shape of food can lead to overeating. When kids had a second bowl of mac and cheese, they ate significantly more when the noodles were changed from elbow macaroni to spirals. People allegedly eat up to 77 per cent more M&Ms if they’re presented with ten different colours instead of seven, even though all the colours taste the same. “Thus, it is clear that the greater the differences between foods, the greater the enhancement of intake,” the greater the effect. Alternating between sweet and savoury foods can have a particularly appetite-stimulating effect. Do you see how, in this way, adding a diet soda, for instance, to a fast-food meal can lead to overconsumption?

The staggering array of modern food choices may be one of the factors conspiring to undermine our appetite control. There are now tens of thousands of different foods being sold.

The so-called supermarket diet is one of the most successful ways to make rats fat. Researchers tried high-calorie food pellets, but the rats just ate less to compensate. So, they “therefore used a more extreme diet…[and] fed rats an assortment of palatable foods purchased at a nearby supermarket,” including such fare as cookies, candy, bacon, and cheese, and the animals ballooned. The human equivalent to maximize experimental weight gain has been dubbed the cafeteria diet.

It’s kind of the opposite of the original food dispensing device I’ve talked about before. Instead of all-you-can-eat bland liquid, researchers offered free all-you-can-eat access to elaborate vending machines stocked with 40 trays with a dizzying array of foods, like pastries and French fries. Participants found it impossible to maintain energy balance, consistently consuming more than 120 per cent of their calorie requirements.

Our understanding of sensory-specific satiety can be used to help people gain weight, but how can we use it to our advantage? For example, would limiting the variety of unhealthy snacks help people lose weight? Two randomized controlled trials made the attempt and failed to show significantly more weight loss in the reduced variety diet, but they also failed to get people to make much of a dent in their diets. Just cutting down on one or two snack types seems insufficient to make much of a difference.  A more drastic change may be needed.

Reprinted with permission from www.nutritionfacts.org

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Read This Story in Our 2025 Fall Fitness Issue

IMPACT Magazine’s Fall Fitness Issue 2025 featuring the The Fitness Guy, Pete Estabrooks, telling all with his shockingly candid new memoir revealing a story you never expected, as well as former pro soccer player Simon Keith and Paralympian Erica Scarff. Find your ultimate guide to cross-training for runners, no jump cardio and superset workouts along with the best trail running shoes in our 2025 Trail Running Shoe Review, and so much more!

Prep Time: 20 minutes

Baking Time: 35 minutes

Serves 10 – 12

INGREDIENTS

Cake

2 Tbsp. apple cider vinegar 

1 1/4 cups almond milk, or other plant-based milk

2 cups brown sugar 

2 1/4 cups all-purpose flour 

½ + 1/3 cup unsweetened cocoa powder 

1 ½ Tbsp. baking powder

2 tsp. baking soda

Large pinch of salt

½ cup coconut oil, melted

1 Tbsp. vanilla  

1 cup boiling water

Chocolate Frosting

2 cups raw cashews, soaked in cold water for a least 1 hour, then strained and rinsed

½ cup unsweetened cocoa powder 

¼ cup icing sugar

¼ cup + 1 Tbsp. almond milk

1 tsp. vanilla  

Pinch of salt  

DIRECTIONS

1. Lightly grease a 9-inch baking tin with vegan or non-vegan butter and set aside.

2. Preheat oven to 350° F.

3. To a small bowl, add your apple cider vinegar and plant-based milk. Stir to combine and set aside. Do not worry about the curdling, this is meant to happen. It is essentially cream!

4. To a large bowl, add brown sugar, flour, cocoa powder, baking powder, baking soda and salt. Whisk till well combined and there are no lumps.

5. To the bowl, add the coconut oil, vanilla and milk mixture. Using a hand mixer or whisk, begin whisking for around 1-2 minutes or until combined. The mixture should be lumpy. Gently add in the boiling water and whisk for another 30 seconds.

6. Transfer mixture to the baking tin and bake for 32-35 minutes. Remove from the oven and let the cake cool completely in the baking tin.

7. For the frosting, simply add all your ingredients into a high-speed blender and blend for 1 minute and 30 seconds. Place the frosting in the fridge for 10 minutes before frosting the cake.

8. Enjoy with fresh berries or some vanilla ice cream or both!

TIP:

This chocolate cake will last up to one week in a tightly sealed container on the counter at room temperature. Any leftover icing will also last up to one week in a sealed container in the fridge.

Nutrition facts per serving
Calories 473; protein 7.5 g; fat 21.2 g; carbs 69.2 g.

Photography: Maria Koutsogiannis

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Read This Story in Our 2025 Fall Fitness Issue

IMPACT Magazine’s Fall Fitness Issue 2025 featuring the The Fitness Guy, Pete Estabrooks, telling all with his shockingly candid new memoir revealing a story you never expected, as well as former pro soccer player Simon Keith and Paralympian Erica Scarff. Find your ultimate guide to cross-training for runners, no jump cardio and superset workouts along with the best trail running shoes in our 2025 Trail Running Shoe Review, and so much more!

Creatine is a substance that helps your body regenerate ATP (adenosine triphosphate) which is the primary energy-carrying molecule used by living organisms. ATP fuels short bursts of high-intensity effort that are used for reps in the gym, and sprints. More ATP means a greater capacity to train hard and recover fast. 

But for all its proven power, creatine is surrounded by rumours that refuse to die. Let’s separate fact from fiction.

Creatine Is an Anabolic Steroid 

Myth 

Creatine often gets lumped in with steroids simply because it builds muscle. But, chemically and biologically, they are worlds apart. 

Anabolic steroids are synthetic forms of testosterone that boost muscle protein synthesis by increasing protein synthesis in the cell. In contrast, creatine is a compound your body naturally makes from amino acids (glycine, arginine, and methionine) in your liver and kidneys.

Once stored in muscle as phosphocreatine (PCr), it is used to regenerate ATP, your muscles’ quick-fire energy source. The result? You can train harder and longer, stimulating more growth over time. 

Creatine Damages Your Kidneys 

Myth 

This myth dates back decades and stems from confusion over creatine metabolism and its by-products. Creatine and phosphocreatine break down into creatinine, which enters the blood and is eliminated in urine. Because creatinine levels are used to assess kidney function, early concerns arose that creatine supplements might raise creatinine and strain the kidneys. However, research shows no such link. Most studies find that creatine supplementation does not cause harmful increases in creatinine. 

In addition, creatine supplementation is not associated with kidney damage. Dozens of long-term studies confirm no kidney dysfunction in healthy adults taking 3–5 grams/day. In fact, elite athletes have used creatine safely for over 30 years. 

Creatine Can Help Protect the Brain 

Fact 

Creatine’s benefits go beyond muscle. The brain uses enormous amounts of ATP, and research suggests that creatine supplementation can protect against energy deficits after injury. 

In studies, creatine use in children with traumatic brain injury show improved cognitive, physical, and behavioral outcomes. Preliminary data even suggest creatine may reduce concussion severity when taken soon after injury. 

While more research is needed, particularly in mild head injuries, creatine could soon become a valuable tool in concussion recovery, especially under medical supervision. 

Women Respond Differently

Fact 

Creatine is not just a guy thing. Female athletes benefit too, though the physiology differs slightly. 

Women may have higher baseline intramuscular creatine levels perhaps due to smaller muscle mass. As such, creatine supplementation may not always have the same level of impact on performance as it does in males. Even so, changing hormonal factors during reproductive stages like menses, pregnancy, peri- and post-menopause seem to result in potential gender-specific uses for creatine. For example, women often have lower brain creatine levels and are twice as likely to suffer from depression during their reproductive years. Creatine supplementation around 10 grams/day has been linked to improved mood and energy metabolism. After menopause, creatine becomes even more valuable, helping preserve muscle and bone strength. 

And, despite gender differences in response to creatine for performance, there are positive effects. Research in females shows that creatine supplementation does indeed support strength, recovery, and lean mass gains, especially during resistance training. 

Don’t Mix Creatine with Coffee 

Myth (or Fact?) 

The caffeine-and-creatine combo sparks debate: does caffeine cancel creatine’s benefits, or do they enhance each other? Research is mixed. Concerns arise because caffeine and creatine have opposite effects on muscle relaxation, and the combination can worsen sleep or cause gastrointestinal (GI) discomfort. Still, recent studies suggest these drawbacks don’t significantly affect overall performance and using both after the creatine loading phase may even boost results more than if taken alone. 

A 2017 study by Trexler et al. tested 300 milligrams caffeine and 20 grams creatine on sprint and strength performance in active men. The combination did not reduce performance, though seven per cent of participants reported digestive issues. Furthermore, a 1998 study found no evidence that caffeine and creatine interfere with each other’s metabolism. 

You Can Skip the Loading Phase 

Fact 

The classic “loading phase” of 20 grams/day for a week helps saturate muscles fast, but it’s not mandatory. 

Research shows taking a steady three – five grams per day achieves the same creatine saturation over about four weeks. The slower approach reduces the risk of bloating and digestive discomfort that sometimes occur during rapid loading. 

If you do load, divide doses into ≤10 g servings throughout the day and take them with carbohydrates to aid uptake. Most athletes choose to split the 20-gram loading dose into four and include five grams at creatine with meals and one snack. Regardless of whether you start with a loading dosage period or not, consistency is key, not speed. 

Bottom Line 

Creatine is one of the most thoroughly researched and safest supplements available. It is not a steroid, will not damage healthy kidneys, and may even protect the brain. For both men and women, across ages and training goals, creatine delivers measurable improvements in strength, recovery, and cognition. 

Your Game Plan: 

● Maintenance: 3–5 grams/day (or 0.1 g/kg of body weight/day) after training, ideally with carbs. 

● Optional loading: 20 grams/day (split into 4–5 doses) for 5–7 days. 

Whether you chase it with juice or water, creatine might be the simplest, smartest performance upgrade you can make.

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Read This Story in Our 2025 Fall Fitness Issue

IMPACT Magazine’s Fall Fitness Issue 2025 featuring the The Fitness Guy, Pete Estabrooks, telling all with his shockingly candid new memoir revealing a story you never expected, as well as former pro soccer player Simon Keith and Paralympian Erica Scarff. Find your ultimate guide to cross-training for runners, no jump cardio and superset workouts along with the best trail running shoes in our 2025 Trail Running Shoe Review, and so much more!

Makes 4 servings in about 90 minutes

INGREDIENTS

• 1 large head cauliflower (about 2 pounds)
• 8 Tbsp. coconut oil
• Salt
• 2 Tbsp. chopped garlic
• 2 Tbsp. chopped fresh ginger
• 1/4 cup yellow mustard seeds
• 1 Tbsp. paprika
• 1/2 tsp. cayenne, or to taste
• Pepper
• 1 lime, halved

DIRECTIONS

Heat the oven to 450°F and position the rack in the middle. Put a kettle of water on to boil. Trim any discolored leaves from the cauliflower and cut off the bottom but leave the core intact. Rub the cauliflower all over with 2 Tbsp. of the coconut oil and a generous pinch of salt. Put it in an ovenproof medium skillet and cover the pan tightly with aluminum foil.

Transfer the skillet to the oven, carefully pull the rack out, lift up a corner of foil, and pour ½ inch boiling water into the skillet. Reseal tightly and roast the cauliflower until a knife inserted near the core meets only some resistance, 35 to 40 minutes. Remove the foil, pour off all but a thin film of water from the pan, and continue roasting until the cauliflower is deeply browned and tender to the core, 25 to 35 minutes, always making sure there is a little water in the pan.

Meanwhile, put the remaining 6 Tbsp. oil in a small saucepan with the garlic and ginger over medium-low heat. When it starts to sizzle, cook, stirring frequently until the garlic and ginger puff a little and turn golden, 5 to 10 minutes. Stir in the mustard seeds and cook until they pop, a minute or two. Remove from the heat and add the paprika, cayenne, and a sprinkle of salt and pepper. Let the mixture steep while the cauliflower roasts.

When the cauliflower is ready, carefully remove the skillet from the oven and let it cool a bit. Put the saucepan with the seasoned oil over medium- low heat to rewarm and squeeze in the lime; taste and adjust the seasoning. Quarter the cauli- flower and open it up into wedges. Drizzle the oil over all and serve.

Nutrition facts per serving
Calories 350; protein 8 g; fat 32 g; carbs 19 g

Photography: Aya Brackett

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Read This Story in Our 2025 Fall Fitness Issue

IMPACT Magazine’s Fall Fitness Issue 2025 featuring the The Fitness Guy, Pete Estabrooks, telling all with his shockingly candid new memoir revealing a story you never expected, as well as former pro soccer player Simon Keith and Paralympian Erica Scarff. Find your ultimate guide to cross-training for runners, no jump cardio and superset workouts along with the best trail running shoes in our 2025 Trail Running Shoe Review, and so much more!

Digestion begins with our first bite. Food is broken down to, depending on the substrate we ingest, glucose, amino acids, fatty acids, electrolytes, polyphenols, and vitamins. These nutrients fuel both performance and cognition. Our tissues draw in nutrients they need to perform tasks we impose on them.

When it concerns the nervous system, we rely on primarily glucose and in the case of fasting or a ketogenic diet, ketones is the source. Astrocytes, a subtype of glial cells that make up most cells in the human central nervous system, support the nervous tissue by increasing glucose metabolism to produce lactate. Neurons (functional units of the nervous system) use this lactate for energy. We need adenosine triphosphate—ATP, which currently provides energy production in the body—for sustaining our neuronal activity. Neurotransmitters, molecules that deliver information in the nervous system, are composed of amino acids, the building blocks of proteins. B-vitamins, iron, zinc, and iodine act as cofactors in these pathways. Choline—forming acetylcholine, another neurotransmitter—is neither a vitamin or mineral yet it has a huge impact on healthy brain development, muscle movement, your nervous system and metabolism. For example, docosahexaenoic acid (DHA), an essential omega-3 fatty acid, is bound to a phospholipid molecule, which is vital to the health of our cellular membranes and supports the brain, including facilitating transport across the blood-brain barrier. Vitamin D and magnesium further support the synapses—gaps through which information is transmitted—in the nervous system.

Most people are familiar with fuel ingested for sports performance. Powerful explosive movements rely on the ATP–phosphocreatine (ATP-PC) system. Our muscle stores rapidly donate a phosphate to adenosine diphosphate (ADP) allowing ATP to reform and provide us fuel for high intensity demands. For sustained efforts, muscle glycogen and fatty acids are required. Mitochondria, organelles that generate most of the cell’s chemical energy through aerobic respiration, are activated to match the effort. ATP and electrolytes are necessary for contraction including calcium and sodium/potassium gradients. Daily protein supports tendon/ligament remodelling and leucine-rich proteins also trigger mTOR for muscle protein synthesis. Examples of these proteins include meats, fish, and dairy. For a vegan source legumes and nuts are a fabulous option. 1.2-1.8kg/body weight is a recommended target of protein per meal. This is vital for synaptic plasticity, i.e. the adaptability to make new connections and prune the ones we don’t need. 

Likewise, we need complex carbohydrates to maintain focus and sustain our activity. Daily carbohydrate consumption is recommended to be adjusted depending on the demands of exercise, with a range of 3 – 5 grams of carbohydrate per kilogram of an athlete’s body weight for “light” activity, to 8 – 12 grams per kilogram of body mass for “very high” activity. 

Fats such as omega-3s, eicosapentaenoic acid (EPA), e.g. algae, docosahexaenoic acid (DHA) e.g. from fatty fish, and monounsaturated fatty acid (MUFAs) e.g., olive oil, may help an individual improve their exercise efficiency, recovery, and possibly prevent injury during intense training. For those on a vegan diet, alpha linolenic acid (ALA), e.g. flax, has been reported to help with neuroinflammation. Although classically known to provide energy, there is exciting evidence for the influence of dietary factors on specific molecular systems and mechanisms that maintain mental function.

Not to be forgotten, ingesting fibre is recommended as it may modulate health through the interaction with the gut microbiome. The aim for fibre is 25 – 38 grams/day. The gut-brain axis is now well documented, and we now know we must feed the gut microbes to nourish the brain.  Our food not only fuels our workouts but also figures prominently in interactions with the brain.

Lastly, try to consume fluids/electrolytes as they have demonstrated the ability to reduce levels of fatigue, confusion, and total mood disturbance. During exercise lasting more than one hour and causing fatigue, athletes are advised to consume a carbohydrate source that is rapidly converted to blood glucose, while electrolytes should be included in fluids consumed during exercise lasting more than one to two hours.

Give your ingestion some thought and fuel your workout mindfully. Every meal and drink may be an opportunity to up your mental and physical game.

SUGGESTED FOOD OPTIONS

• Broccoli/broccoli sprouts: Sulforaphane, vitamin C/K, fibre, and gut health.
• Mushrooms (shiitake/cremini): Beta-glucans for immunity; ergothioneine, a potent antioxidant.
• Beets: Natural nitrates → nitric oxide for blood flow, endurance, and brain perfusion.
• Garlic: Allicin and organosulfur compounds for cardiometabolic and immune support.
• Berries (blueberries):  Polyphenols that aid neuroplasticity and vascular health.
• Leafy greens (spinach/kale): Rich in vitamins, minerals, fibre, and antioxidants.
• Legumes (lentils/beans): Fibre and protein for sustained energy.
• Hemp seed: Balanced ratio of omega-3 and omega-6 fatty acids, complete plant-based protein with all essential amino acids, high fibre content, reduces inflammation, and supports brain and skin health.
• Kimchi: Supports digestive health by promoting a healthy gut microbiome & boosts the immune system.
• Tofu: A complete plant-based protein and is rich in essential nutrients like calcium, iron, and magnesium, contributing to bone and heart health.

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Read This Story in Our 2025 Fall Fitness Issue

IMPACT Magazine’s Fall Fitness Issue 2025 featuring the The Fitness Guy, Pete Estabrooks, telling all with his shockingly candid new memoir revealing a story you never expected, as well as former pro soccer player Simon Keith and Paralympian Erica Scarff. Find your ultimate guide to cross-training for runners, no jump cardio and superset workouts along with the best trail running shoes in our 2025 Trail Running Shoe Review, and so much more!

Whether you’re serving it with fluffy basmati rice, puffy pooris or warm naan, this quick and easy version delivers authentic depth and comfort in every bite—proof that soul-satisfying Indian food doesn’t have to take hours.

Serves 4

INGREDIENTS

• 2½ cups water
• 2 black tea bags (Assam, breakfast, Ceylon, or Darjeeling)
• 3 Tbsp. canola oil
• 1 bay leaf
• 1 cinnamon stick
• 3 green cardamom pods
• 1 black cardamom pod (optional)
• 3 cloves
• 1 medium yellow onion, finely chopped
• 4 cloves garlic, finely grated
• ½ Tbsp. finely grated ginger
• 1 cup strained tomato sauce
• 1 tsp. Kashmiri chili powder
• 1 tsp. garam masala
• 1 tsp. kasoori methi
• 1 tsp. ground coriander
• 1 tsp. amchur powder
• 1 tsp. anardhana powder (dried pomegranate)
• ½ tsp. black salt
• ½ tsp. ground turmeric
• ¼ tsp. asafoetida
• Kosher salt
• 2 cans (19 oz/540 ml each) chickpeas, drained and rinsed
• 2 Tbsp. ghee or coconut oil
• 1 tsp. ground cumin
• 3 long green finger chilis, split lengthwise

DIRECTIONS

1. Add the water to a small saucepan and bring it to a boil. Add the tea bags and continue boiling for 3 minutes or until the water takes on a dark brown hue. Remove from the heat and discard the tea bags. To a large pot on medium heat, add the oil. Once hot, add the bay leaf, cinnamon stick, green cardamom, black cardamom, and cloves. Sauté for 10 to 15 seconds or until the cloves puff up. Add the onion, garlic, and ginger and sauté until softened and fragrant. Pour in the strained tomato sauce and continue cooking for 10 to 15 minutes, stirring frequently, until the tomatoes become jammy and the oil begins to sizzle along the edges of the mixture.
2. Add the chili powder, garam masala, kasoori methi, ground coriander, amchur powder, anardhana powder, black salt, turmeric, asafoetida, and salt to taste. Mix to combine. Add the drained chickpeas and tea water. Increase the heat to medium-high and simmer for an additional 10 minutes to slightly thicken. Transfer to a serving bowl.
3. Add the ghee or coconut oil to a small frying pan on medium-high heat. Once hot, sprinkle in the cumin and add the chilis. Cook for 10 seconds and then pour over the prepared chole. Stir to mix in.
4. Serve hot with a pile of thinly sliced red onions and long green chilis on the side for extra crunch and heat, along with puffy pooris.

Nutrition facts per serving
Calories 400; protein 46 g; fat 79.5 g; carbs 159 g

Photography: Tanya Pilgrim

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Read This Story in Our 2025 Fall Fitness Issue

IMPACT Magazine’s Fall Fitness Issue 2025 featuring the The Fitness Guy, Pete Estabrooks, telling all with his shockingly candid new memoir revealing a story you never expected, as well as former pro soccer player Simon Keith and Paralympian Erica Scarff. Find your ultimate guide to cross-training for runners, no jump cardio and superset workouts along with the best trail running shoes in our 2025 Trail Running Shoe Review, and so much more!

This unexpected trio creates a beautifully balanced beverage that’s both uplifting and soothing. Served over ice it’s perfect for those warm days when you want something cooling and a little sophisticated!

Prep Time –5 minutes
Serves 2-4

INGREDIENTS

• 4 cups cold water
• ½ cup basil leaves
• ¼ cup rose water
• 3 Tbsp. lemon juice
• 2 Tbsp. cane sugar

DIRECTIONS

1. Place all ingredients (except for rose petals) in a blender and blend well.
2. Strain through a fine sieve.
3. Serve chilled or over ice.

Nutrition facts per serving
Calories 27; protein 7 g; fat 0 g; carbs 28 g. 

Photography: Hannah Burne

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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.

You’re not alone. In fact, 38 per cent of Canadians say they’ve felt stressed to the point where it had an impact on their daily life at least once, and 57 per cent say mental health is among the biggest health issues in the country. Overall, 66 per cent of women reported being stressed, compared to 58 per cent of men.

When it comes to feeling anxious, one in 10 Canadians have experienced high levels of anxiety and/or depression, and one in four Canadians will receive a lifetime diagnosis of anxiety.

As we move through our 40s and beyond, hormonal shifts for both men and women start to influence everything from sleep to mood to memory. Estrogen, for instance, plays a big role in brain function—so when it fluctuates, you might notice it in your clarity and focus.
Add in stress from juggling work, family, deadlines, caregiving—you name it—and your nervous system can get stuck in fight-or-flight mode, draining your mental energy. But the solution isn’t more coffee or pushing through.

It’s about nourishing your body and brain in a way that supports your changing needs, and there are things you can do to support your brain and bring back that mental spark.

The great news? Food is one of your most powerful allies.

The brain uses around 20 per cent of your daily energy—it’s a hungry, high-performance organ. It needs very specific nutrients
to function well, especially under stress.

Research shows:

• Omega-3 fats reduce inflammation and support brain cell communication.
• B vitamins help nervous system function and energy production.
• Magnesium helps quiet the nervous system and supports better sleep.
• Adaptogens (like ashwagandha and rhodiola) can help balance the stress response.
• A healthy gut microbiome helps regulate mood and brain health through the gut-brain connection.

What foods are best for mental clarity? Let’s dive into the top 10 foods for brain power and mental clarity.

1. Green, Leafy Vegetables
Leafy greens like kale, spinach, and broccoli are loaded with brain-boosting nutrients like vitamin K, lutein, and folate. These nutrients are key for slowing cognitive decline and promoting healthy brain function. Including these vegetables in your diet helps maintain mental clarity and may even delay age-related cognitive impairments.

2. Berries
Berries, particularly blueberries, are rich in flavonoids and antioxidants, which have been shown to enhance memory and improve communication between brain cells. Research from Harvard found that women who consumed two or more servings of berries each week delayed memory decline by up to two and a half years. Add a handful of these vibrant fruits to your meals to keep your brain sharp.

3. Tea & Coffee
Leafy greens like kale, spinach, and broccoli are loaded with brain-boosting nutrients like vitamin K, lutein, and folate. These nutrients are key for slowing cognitive decline and promoting healthy brain function. Including these vegetables in your diet helps maintain mental clarity and may even delay age-related cognitive impairments.

4. Walnuts
Walnuts are packed with omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which plays a crucial role in cognitive health. Studies show that eating walnuts can improve cognitive test scores, particularly memory. They are also rich in antioxidants and healthy fats, which support brain function and help protect against cognitive decline.

5. Turmeric
The bright yellow spice turmeric contains curcumin, an antioxidant with the ability to cross the blood-brain barrier and directly benefit brain health. Curcumin has been shown to enhance memory, ease depression, and stimulate the growth of new brain cells. It’s also known for its anti-inflammatory properties, which may help slow age-related mental decline.

6. Broccoli
Packed with vitamin K and other antioxidants, broccoli helps protect the brain from oxidative stress and supports healthy cognitive function. The vitamin K in broccoli is essential for forming sphingolipids, a type of fat that’s densely packed in brain cells. Regular consumption can contribute to better memory and cognitive status.

7. Pumpkin Seeds
Pumpkin seeds are rich in nutrients such as zinc, magnesium, and copper, all of which are vital for brain health. Zinc, for example, supports nerve signalling, and magnesium is essential for memory and learning. These nutrients protect the brain from neurodegenerative diseases and contribute to mental clarity.

8. Dark Chocolate
Dark chocolate, especially with 70 per cent or more cocoa, is packed with flavonoids and antioxidants that help improve memory and mood. Research suggests that eating dark chocolate can enhance cognitive function and may even support gut health, which is closely linked to brain function. Plus, it has a prebiotic effect, improving emotional states via the gut-brain connection.

9. Green Tea
Green tea contains caffeine for a mental boost but also has L-theanine, an amino acid that promotes relaxation and reduces anxiety. The combination of these compounds can help improve focus and memory while reducing stress. Green tea is also rich in polyphenols, which protect the brain from mental decline and support long-term cognitive health.

10. Nuts
Nuts are rich in healthy fats, antioxidants, and vitamin E, all of which support brain health. Vitamin E, in particular, protects brain cells from oxidative damage and may help slow the progression of cognitive decline. Walnuts, in particular, offer an extra boost thanks to their omega-3 fatty acids, which are known for their anti-inflammatory properties and cognitive benefits.

Brain fog, anxiety, and stress don’t have to be your new normal. Your 40s and beyond can be a time of incredible clarity and confidence—with the right support, food choices and healthy lifestyle habits.  

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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.

Prep Time – 10 minutes
Wait Time – 1 week
Makes 1 x 500 ml jar

INGREDIENTS

• 1 beet, peeled and sliced
• 2 turnips, peeled and sliced
• 2 garlic cloves
• 1 cup warm water
• 1 tsp. sea salt
• 1 tsp. apple cider vinegar
• 1/2 tsp. black peppercorns

DIRECTIONS

1. In a bowl, combine water, salt, and apple cider vinegar and mix well.
2. Place the beet and turnip slices in a 500 ml jar and cover with water mixture, leaving 1 cm of air at the top.
3. Add garlic and peppercorns, then loosely place the lid on top of the jar. The lid should only gently cover the jar, and not be fastened.
4. Place the jar on a plate* and leave it on the counter, away from direct sunlight, for three days.
5. After three days, tightly close the lid and transfer the jar into the fridge for at least four more days, and store for consumption for up to three months.

*The plate will catch any liquids that may overflow in the fermentation process.

Nutrition facts per serving
Calories 10; protein 9 g; fat 0 g; carbs 7 g. 

Photography: Hannah Burne

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