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!

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!

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!

NAMA
M1 Plant-Based Milk Maker

The Nama M1 Plant-Based Milk Maker delivers barista-quality milk that’s thick, creamy, and grit-free. Its two-step blending and straining process extracts maximum flavor—no soaking required—and the self-cleaning feature makes cleanup quick, easy, and convenient.

$100 CAD
www.namawell.com

Breville
The Smart Oven Air Fryer Compact

Power up your meals with the Breville Smart Oven Air Fryer Compact. This countertop oven offers 10 smart functions including crispy reheat, roast, and so much more. It’s perfect for healthy, high-protein cooking without the fuss. Plus, enjoy the confidence of cooking with its companion app, Breville+.

$369.99 CAD 
www.breville.ca

Breville
The Juice Fountain Cold XL

Boost your recovery with the Breville Juice Fountain Cold XL. This powerful juicer delivers fresh, nutrient-rich juice in seconds—perfect for your active lifestyle. Now available in the Accents Range: Brass Collection, including Damson Blue Brass, Sea Salt Brass, and Olive Tapenade Brass.

$499.99 CAD
www.breville.ca

Cuisinart
FastFreeze Ice Cream Maker

The Cuisinart FastFreeze Ice Cream Maker transforms simple ingredients into frozen favourites in under five minutes. With five built-in modes, it’s easy to create ice cream, sorbet, milkshakes, slushies, and your own custom mix-ins. Just chill your mixture, choose a setting, and press to churn—then serve up smooth, scoopable perfection everyone will love.

$179.99 CAD
www.cuisinart.ca

Vitamix
Ascent X5 Series

The Ascent X Series is Vitamix’s premium blender line. Its reimagined design combines an intuitive touch interface with a sophisticated, timeless look that feels at home in any home. It features a 1.4-litre container, an automatic self-cleaning program, and ten blending programs (smoothies, frozen desserts, soups, frozen cocktails, dips & spreads, smoothie bowls, frappés, nut butters, non-dairy milks, and spice griding).

$1099 CAD
www.vitamix.com

SMEG
Storm Blue Collection

Storm Blue captures the essence of sky and sea. This intense blue reflects both the strength of nature and the serenity that comes from its contemplation, bringing a touch of that authentic beauty into your home and creating a space that inspires calm and introspection.

$329 CAD 2-Slice Toaster | $329 CAD Electric Kettle | $349 10-Cup Drip Coffee
www.smegshop.ca

SMEG
Soda Maker

Unleash your craving for effervescence with the Water Gasifier. Designed to combine innovative functionality and distinctive design, making sparkling water is a simple, intuitive and refined gesture thanks to the uniqueness of its front knob. Requires no electricity—convenient to place anywhere.

$249 CAD
www.smegshop.ca

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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.

One of the greatest advantages is reclaiming precious hours each day—you’ll no longer spend endless time cooking and cleaning after every meal. It allows you to be fully present during mealtimes, eliminating the need to multitask. Imagine sitting down with your family without juggling stove duties, homework help, or last-minute work tasks.

Meal prep isn’t just about saving time—it’s about creating space to enjoy life, reduce stress, and truly thrive.

Step 1: Organization
The foundation of a seamless routine starts with organization. Begin by decluttering and arranging your fridge and pantry. Place commonly used items in easily accessible spots to streamline your workflow. Invest in beautiful, airtight canisters to store your staples—this not only keeps ingredients fresh but also makes your space visually appealing. An organized kitchen sets the stage for a smoother process and builds excitement for filling those jars with nutritious essentials.

Step 2: Food Shopping
A successful session begins with an intentional grocery haul. Without the right ingredients, there’s no prep to be done! Packing your groceries in an organized way sets the tone for efficiency when you’re ready to get started.

I recommend reusable produce bags for fruits, vegetables, and more—they’re a fantastic alternative to disposable plastic bags and help reduce waste, which has been one of my recent resolutions. These versatile bags aren’t just for shopping; they also double as storage for produce in your refrigerator, keeping everything fresh and organized for meal prep success.

Step 3: Clean and Cut
Preparing produce in advance is a game-changer. Washing and cutting fruits and vegetables ahead of time ensures you’re ready to whip up meals and enjoy healthy, grab-and-go snacks throughout the week. Plus, it helps save time and money by reducing food waste—no more forgotten produce languishing in the crisper.

After your grocery trip, take your produce straight out of the bags and give them a thorough rinse using a DIY produce wash (see below) to keep them fresh. Once cleaned, slice and dice your ingredients according to recipes. For example, slice peppers for fajitas and dice veggies for salads, soups, wraps.

Step 4: Cook
Batch cooking is at the heart of meal prep, and the key to efficiency is multitasking. To save time, aim to cook as many items as possible simultaneously. Use a combination of stovetop, oven, and crock pot or Instant Pot to maximize productivity. While this method may feel overwhelming at first, with a bit of practice, it will become second nature—trust me.

If you’re using the oven to cook multiple dishes at once, remember that different foods may require varied cooking times. Keep a close eye on everything to ensure items are removed promptly when they’re done. With a little organization and practice, cooking in batches will become a seamless part of your routine.

Step 5: Portion and Pack
The final step is portioning and packing your meals. Whether your goal is weight loss, muscle building, or maintenance, using containers with appropriate portion sizes is essential. Portion control can be tricky—many people unintentionally underestimate how much they’re eating in a single sitting.

To make this step easier, consider investing in a quality set of glass containers in various sizes. A matching set not only looks great but also simplifies storage and meal organization. By portioning and packing meals ahead of time, you set yourself up for success, ensuring that every meal is balanced, convenient, and ready to go.

D.I.Y. PRODUCE WASH TIP
Fill a clean sink with cool water or use a plastic tub with eight cups (two litres) of water. Add the juice and rind of ½ a lemon and ¼ cup (60 ml) of vinegar. Submerge your produce and let it soak for two minutes. Then, rinse thoroughly and pat dry.

FRUIT STORAGE TIP
Once your fruits are washed, placehem in containers and add a paper towel to absorb excess moisture. This simple step helps keep your produce fresh longer by preventing mold and spoilage. Be sure to replace the paper towel with a fresh one every few days to maintain optimal freshness. This method is particularly effective for berries, grapes, and other high-moisture fruits, ensuring they stay crisp and ready to enjoy throughout the week. 

APPROVED PLANT-BASED FOOD LIST

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Read This Story in Our 2025 Inspiration Issue
Plus, meet the 36 fitness instructors named Canada’s Top Fitness Instructors in this issue. We’ve also got delicious plant based recipes, how to meal prep for success, make meaningful resolutions, practical fitness hacks, healthy morning habits and so much more!

As the research explores this ancient practice, more people are turning to adaptogens as an approach to managing their stress.

WHAT ARE ADAPTOGENS?

Whether physical, chemical, or biological stressors to the body, adaptogens are non-toxic plants used to resist stress from myriad sources. Adaptogens work delicately to restore equilibrium (Panossian, et al., 2020; Winston, 2019), supporting the adrenal glands, which regulate the body’s response to stress. 

They do so importantly devoid of causing a subsequent crash to the body. This enables the body to manage stress more effectively, without the typical peaks and troughs associated with many other stress- relieving substances.

Adaptogens have a unique ability to “adapt” their function according to the body’s specific needs. For example, if stress is leading to fatigue, an adaptogen may increase energy. Conversely, if stress leads to overstimulation, it may induce relaxation.

This balancing effect is what uniquely distinguishes adaptogens from other herbs and supplements.

HOW DO ADAPTOGENS WORK?

Adaptogens operate primarily by interacting with the hypothalamic-pituitary-adrenal (HPA) axis and the sympathoadrenal system (Panossian & Wikman, 2010). This complex interaction of systems modulates the release of stress hormones like cortisol and adrenaline. 

During periods of acute stress, the body’s sympathetic nervous system response is activated, leading to increased heart rate, blood pressure, and heightened mental alertness and attention. 

If the stress is chronic, these responses can become maladaptive, leading to a range of health issues, including anxiety, depression, digestive issues, immune suppression, and cardiovascular diseases.

Adaptogens may help buffer this response via their influence on cortisol levels and support to the adrenal glands (Arunabha et al., 2021). Adaptogens may prevent the negative effects of chronic stress on the body by promoting a more balanced stress response.

Research has shown that adaptogens may help improve cognitive function, enhance mood, increase energy levels, and support a healthy immune system. Although the exact mechanisms are yet to be precisely determined and vary between different adaptogens, the overall effect is a reduced physiological impact of stress on the body.

Many common illnesses are associated directly or indirectly with inflammation. Adaptogens act as anti-inflammatory agents displaying anti-inflammatory effects, which suggests that their application may be broader than previously thought.

They regulate gene expression of anti- and pro-inflammatory cytokines (prostaglandins, leukotrienes) and can modulate signalling pathways (e.g., NF-KB) (Wrobel-Biedrawa & Podolak, 2024). It is worthwhile investigating adaptogens as a strategy to combat the excessive inflammation concomitant with many disease states.

COMMON ADAPTOGENS AND THEIR BENEFITS

Ashwagandha: Most thought of for its sedating properties, Ashwagandha has been widely researched for its ability to lessen cortisol levels. Studies indicate that it can reduce stress and anxiety, making it particularly beneficial for those experiencing chronic stress (Slave, Pate, Debnath, & Langade, 2019). 

Additionally, Ashwagandha may increase energy levels, endurance, and cognitive function, which can be favourable in managing both mental and physical fatigue associated with stress (Guo & Rezael, 2024).

Rhodiola Rosea: This adaptogen is known for its ability to enhance energy and mental performance, especially in situations that demand high endurance and resilience.

Rhodiola is believed to lessen symptoms of burnout and fatigue, which are often the byproducts of chronic stress. It is also renowned for increasing mental clarity, making it popular among students and professionals who need to stay sharp under pressure (Amir et al., 2023).

Holy Basil (Tulsi): A staple in Ayurveda, Holy Basil is revered for its calming and therapeutic effects. It has been shown to reduce levels of cortisol and anxiety, making it effective in handling stress (Amir et al., 2023).

Additionally, it has antioxidant properties, which may help fight inflammation and enhance immune function (Dakshayani et al., 2021).

Reishi Mushroom: Referred to as the “mushroom of immortality” in TCM, Reishi is valued for its calming properties. It is commonly used to enhance sleep quality and support immune health. Reishi is specifically beneficial for those dealing with long-term stress, does not induce drowsiness, yet it promotes relaxation (Mitra et al., 2024).

Cordyceps: This adaptogen is frequently used to boost stamina and endurance, hence making it a favourite among athletes and those with high physical demands (Amir et al., 2023). Cordyceps may increase energy levels and may also have positive effects on respiratory health, hence favourable for individuals whose stress manifests as fatigue and breathlessness (Shu et al., 2024).

INCORPORATING ADAPTOGENS INTO YOUR DIET

There are numerous approaches to implement adaptogens into your daily diet. They are available in diverse forms, including in some cases whole foods, capsules, powders, teas, and tinctures, allowing for flexibility based on personal preference.

Powders are easily added to smoothies, coffee, or food, making them a convenient supplement to a morning routine. Teas made from adaptogenic herbs offer a warm, soothing ritual, perfect for unwinding at the end of a stressful and cold day.

It is crucial to start with a low dose and monitor how your body reacts to the introduction of adaptogens to the diet. Adaptogens are most effective when used consistently over time, therefore they may take a few weeks to deliver noticeable effects. 

While adaptogens are largely safe, it is always recommended to consult a healthcare provider before starting any new supplement, particularly for individuals who are pregnant, nursing, or on medication.

ADAPTOGENS AS PART OF A HOLISTIC STRESS MANAGEMENT PLAN

While adaptogens can be a valuable tool for dealing with stress, it’s vital to remember that they are most effective as part of a holistic approach to health. Stress management should also include a balanced diet, regular physical activity, good sleep hygiene, and mindfulness practices such as meditation or deep breathing. These lifestyle factors collectively enhance resilience to stress and promote overall well-being.

Adaptogens are not a panacea, but they offer a natural, supportive way to manage stress and increase resilience.

By acting in harmony with the body, adaptogens may help people navigate the challenges of daily life with greater ease, ultimately contributing to a healthier, more balanced lifestyle.

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Read This Story in Our 2025 Inspiration Issue
Plus, meet the 36 fitness instructors named Canada’s Top Fitness Instructors in this issue. We’ve also got delicious plant based recipes, how to meal prep for success, make meaningful resolutions, practical fitness hacks, healthy morning habits and so much more!

Prep Time – 10 minutes
Cook Time – 20 minutes
Serves 4

INGREDIENTS

• 4 tortillas
• 6 Tbsp. pizza sauce, homemade or store bought
• 1 cup fresh spinach, packed
• 6 Tbsp. vegan Alfredo Sauce, homemade or store bought
• 1 cup mushrooms, sliced
• 1 cup dairy-free shredded cheese
• 1 vegan sausage

DIRECTIONS

1. Preheat oven to 400 degrees F.
2. Soften your tortillas by covering with a damp paper towel and warming in the microwave for 1 minute.
3. Once warm, put 1 ¼ Tbsp. pizza sauce in the middle of each and spread outwards.
4. Place ¼ cup spinach over the pizza sauce.
5. Drizzle 1 ½ Tbsp. Alfredo sauce over spinach.
6. Place ¼ cup mushrooms on the top.
7. Cover with ¼ cup cheese.
8. Add the sausage and separate it equally on all four tortillas. 9. Fold sides of tortilla inward until ends touch.
9. Fold bottom of tortilla over the middle and tuck in tight as you roll it all into a burrito with both ends folded, closed.
10. Bake on a parchment lined baking sheet, seam side down for 20 to 25 minutes until crisp on the outside and edges begin to brown.
11. Allow to cool – then devour!

OTHER FILLING SUGGESTIONS

• Olives
• Peppers
• Onions
• Tomatoes
• Sundried Tomatoes
• Artichoke Hearts
• Broccoli

Nutrition facts per serving
Calories 277; protein 13 g; fat 12 g; carbs 29 g. 

Recipe and Photography by Sophia Desantis

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Read This Story in Our 2024 Running Issue
Featuring Canadian Olympic, National & North American Marathon Record holder Cameron Levins. Run your way around the world with some cool, quirky and unconventional races. Train for 10 km right up to a marathon – plus a 25 km trail run and 70.3 program. Strength workouts for runners, spice it up to improve your performance and so much more.

Makes 2 cheese balls

INGREDIENTS

• 450 g vegan, soft cream cheese
• 100 g vegan, soft cheddar cheese
• 3 packets vegan tuna, rinsed and squeezed
• 1 Tbsp. garlic powder
• 1 Tbsp. onion powder
• 1 Tbsp. olive oil
• 3 tsp. apple cider vinegar
• 1 tsp. sea salt
• ½ tsp. black pepper
• 2/3 cup finely chopped sweet onion
• 2/3 cup finely chopped herbs such as cilantro, parsley, thyme, dill, sage and oregano
• 3 large garlic cloves, pressed

Cheese Ball Toppings (optional)

• Fresh herbs
• Crushed walnuts

DIRECTIONS

1. Add the oats, dates, sunflower seeds, hemp hearts, sunflower seed butter and vanilla to a food processor. Process until combined. The mixture will be crumbly.
2. Add water (or coconut oil), one tablespoon at a time and process until the mixture sticks together when pressed. You might not need all three tablespoons if your dates are softer and stickier.
3. Chop your chocolate into small-medium chunks and add to the food processor. Pulse a few times to incorporate into the mixture.
4. Press the mixture at the bottom of a small dish. Keep covered in the fridge or freezer. They’re great when eaten straight out of the freezer!

NOTE:
Cheese balls will last up to 10 days in the fridge, wrapped.

Nutritional facts per serving: Calories 348; protein 20 g; fat 27.5 g; carbs 6 g.

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Recipe and Photography – Maria Koutsogiannis

Read This Story in Our 2023 Holiday Gift Guide
Our dedicated elves at ⁠IMPACT Magazine have been putting in overtime to reveal the most exciting gifts in health, fitness, adventure and sports for this season’s holiday gift guide. Explore this year’s latest fitness gadgets, cool appliances to perfect your festive meals, top-notch gear to keep you moving this winter, and fantastic solutions to help you achieve your fitness goals. We are sure to have something for everyone on your list.

You May Also Like – Easy Vegan Stuffing with Cranberries

Prep Time – 20 mins
Cooking Time – 30 mins
Serves 10

INGREDIENTS

• 6 cups cubed dense bread, gluten-free if needed (*dried out)
• 3 cups cooked chickpeas (about 1 ½ cans)
• ¼ cup reserved juice from can of chickpeas
• 1 cup sweet or yellow onion, chopped
• 1 cup carrots, chopped
• 1 cup celery, chopped
• 2 Tbsp. garlic, finely chopped
• 2 tsp. sea salt, divided
• 2-3 cups veggie broth, use more for a more moist and soft stuffing
• Drizzle of olive oil to sauté, or use broth if oil free
• ¼ cup white wine (optional for added flavour)
• 2 Tbsp. dried rosemary
• 1 Tbsp. dried thyme
• 1 Tbsp. fennel seed, chopped or crushed
• 2 tsp. crushed red pepper
• ½ cup grated vegan parmesan (optional for added flavour)

DIRECTIONS

1. Preheat oven to 375 F.
2. Dry your bread by putting it on the countertop overnight or bake in the oven at 350 F for about 30 minutes, or until toasted.
3. Pulse chickpeas in a food processor until chopped into large pieces. If you don’t have a food processor you can also chop with a knife (although it will take longer and you’ll have to chase runaway beans).
4. Once chopped, place in the bowl with the dried bread.
5. Sauté the onion, celery, carrots, garlic and 1 tsp. of salt with a drizzle of olive oil (or if not using oil use about ¼ cup of the veggie broth) and white wine until they begin to soften.
6. Add the broth, rosemary, thyme, fennel seed and crushed red pepper. Let the mixture simmer for about 5 minutes. Taste and add more of the salt if preferred. Keep in mind if you are using Parmesan this will add salt too.
7. Slowly add the mixture to the bowl with the dried bread and chopped chickpeas, mixing as you add.
8. Add the reserved liquid from the can of chickpeas to the bowl and mix well.
9. Place stuffing into a 9  X 13 baking dish. If using parmesan, sprinkle it over the top.
10. Bake for 20 – 30 minutes until nice and crisp on the top. If you use more broth you will need to bake longer.

NOTE:
If you want the more traditional soft stuffing use a softer bread. If you prefer a crispier, less moist result use a dense chewy bread like a bagel or a heavy dinner roll.

Nutritional facts per serving: Calories 274; protein 10 g; fat 3 g; carbs 46 g.

Recipe and Photography – Sophia DeSantis

Read This Story in Our 2023 Holiday Gift Guide
Our dedicated elves at ⁠IMPACT Magazine have been putting in overtime to reveal the most exciting gifts in health, fitness, adventure and sports for this season’s holiday gift guide. Explore this year’s latest fitness gadgets, cool appliances to perfect your festive meals, top-notch gear to keep you moving this winter, and fantastic solutions to help you achieve your fitness goals. We are sure to have something for everyone on your list.

You May Also Like – Easy Vegan Stuffing with Cranberries

I don’t know what it is about the humble little ingredient of sweet potatoes but let me promise you,
you won’t regret trying this recipe.

Prep Time – 15 minutes
Cook Time – 30 minutes
Serves 8

INGREDIENTS

Roasted Sweet Potatoes
1 large sweet potato/yam, cut roughly into 1.5 cm cubes
1 Tbsp. coconut oil
Sea salt to taste
1 tsp. chili powder

Tacos
8 soft corn tortillas
1 ¼ cups heated refried beans
⅔ cup your favourite salsa
⅔ cup vegan cheese shreds (optional)
½ cup red cabbage sauerkraut (or just thinly sliced red cabbage)
1 cup sliced avocado or guacamole
½ cup cooked sweet corn kernels
Small handful of cilantro leaves, chopped
lime wedges

DIRECTIONS

1. Make the roasted sweet potatoes: Preheat your oven to 400 F.
2. Toss the sweet potatoes in the coconut oil and chili powder and spread across a large baking tray. Season to taste with sea salt.
3. Roast in the oven for 30 minutes, flipping once midway through. When cooked, removed from the oven and set aside.
4. To assemble the tacos: Prepare all filling ingredients as described above.
5. Heat each corn tortilla as per package instructions (usually: add 1 tsp. water to a hot skillet and add your tortilla to it immediately. Heat for approx. 15 seconds per side, then wrap in a towel to keep warm and flexible).
6. Fill each tortilla with the sweet potato, refried beans, salsa, vegan cheese (if using), sauerkraut, avocado and sweetcorn. Sprinkle over the chopped cilantro.
7. Drizzle lime juice over just before serving and enjoy.

Nutrition facts per serving Calories 203; protein 6 g; fat 8 g; carbs 29 g.

You may also like: Grilled Pineapple Salsa

Photography – Elizabeth Emery

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.