The real issue is not those two pounds. It’s the month-long disruption to your habits, routines, sleep, digestion, and stress levels. That’s what makes January feel like a battle uphill.

As a plant-based nutritionist and digestive health specialist, I see it every year: it isn’t the holiday meals that throw people off. It is the all-or-nothing mindset that quietly settles in as soon as the calendar flips to December. Many people say, “I’ll start fresh in January,” without realizing how much harder that approach makes things.

Your health doesn’t need perfection during the holidays. It needs connection — to how you want to feel, to habits that support you, and to choices that honour your energy, not drain it.

WHY JANUARY FEELS SO HARD FOR SO MANY

There is a reason New Year’s resolutions feel like they fail before they even begin. Only about 9% of people stick with them, and most resolutions collapse before February. Not because people lack willpower — but because they enter January exhausted, inflamed, stressed, and running on low-quality fuel from weeks of disrupted rhythms.

December often brings:

• Poor sleep
• Heavier meals
• Increased alcohol
• Higher stress
• Less movement
• Blood sugar swings
• Gut disruption that affects mood, cravings, and motivation

When your body is depleted, your mind follows. Starting the new year from a place of burnout makes motivation feel impossible.

But here’s the good news: small, intentional choices through December can completely transform how you feel in January.

SMALL SHIFTS THAT MAKE A BIG DIFFERENCE THIS MONTH

Healthy holidays aren’t about saying no to the foods or experiences you love. They are about staying connected to what supports your energy, your gut, and your long-term well-being.

1. Choose Intention Over Restriction
Rather than avoiding festive foods, ask yourself how you want to feel. Add more fiber, prioritize veggies, drink more water, and enjoy treats slowly and intentionally.

2. Make Smart Swaps That Still Feel Joyful
Alternate alcohol with sparkling mocktails, build your first plate around vegetables, enjoy a protein-rich snack before a party, or bring a nourishing dish you love.

3. Stay Ahead of Stress and Burnout
Ten minutes of movement, a short outdoor walk, water before coffee, and a consistent bedtime may seem small — but they support your nervous system during a naturally busy season.

4. Protect Your Calendar and Your Peace
White space matters. If something drains more energy than it brings, it is okay to say no. Aim for connection, not perfection.

5. Prioritize Presence Over Performance
We often pressure ourselves to create the “perfect” holiday. But people remember the warmth, the conversations, and the moments — not the flawless table settings.

THE HOLIDAY MONTH DOESN’T HAVE TO DERAIL YOUR HEALTH

You don’t need a rigid plan, a detox, or a January overhaul. What you need is consistency, compassion, and small habits that help you feel your best — even in a busy season.

When you honour your health throughout December, January becomes something you can move into with clarity and confidence, not something to recover from.

YOUR DECEMBER FEEL-GOOD FORMULA

Small choices that keep you energized without sacrificing holiday joy.

Connection > Perfection
Share real moments, not flawless hosting.
Nourish Before You Indulge
A veggie-forward plate and a protein-rich snack set you up to enjoy the rest.
Move for Your Mood
Ten minutes of fresh air can reset your nervous system.
Hydrate Like It Matters
Because it does — especially in a month of rich meals and late nights.
Create Space to Breathe
Saying no is sometimes the healthiest yes.

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Read This Story in Our 2025 Holiday Gift Guide Edition

IMPACT Magazine’s 2025 Holiday Gift Guide Edition is packed with our most inspiring gift ideas yet! It’s curated for the health-minded, fitness-driven, wellness-focused and food-loving people in your life. From standout essentials to unexpected finds, everything you need to complete your list is right here. Plus, don’t miss our ‘Best of Holiday Recipes’ collection!

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.

Your body has a natural 24-hour clock, called your circadian rhythm, and allows for your body to operate on a healthy wake-sleep cycle. It also has effects on other systems including your digestive system, body temperature and hormones. This circadian rhythm is set by your brain, but outside forces can have an effect. One of those forces is light and darkness exposure. For example, when your eyes are exposed to light, cells send a message to your brain that it can stop producing melatonin (a hormone that helps you sleep). So, in theory, if we wake up with the sun and go to sleep with the sun, our circadian rhythm would work optimally, resulting in improved sleep.

To start our day at 5:00 a.m. and reap all the benefits of an early start to the day, we must go to bed earlier. If our goal is to awaken at 5:00 a.m., and we require seven to nine hours of restful sleep, that puts us to bed between 8:00 p.m. – 10:00 p.m. This consistent routine has shown increases in confidence, increased productivity, lower stress and even a more balanced diet.

What should we do with all of our new-found time? Let’s suppose you have previously started your day at 7:00 a.m. getting ready for work, getting your kids ready for school and feeding your pets. Ideally, you now have an extra two hours in the morning to focus on you and your health and wellness.

Here are eight strategies to master your morning and conquer the day:
Breathing exercises. When the alarm goes off, especially when first starting a 5:00 a.m. morning routine, jumping out of bed might be tough. Start your day with a two-minute breathing exercise from the coziness of your bed. Breathe in for four seconds, hold for seven and out for eight. Breathing exercises have been shown to lower blood pressure and promote relaxation. A great way to start the day.

Hydrate. There is not a magic number of glasses of water we should drink each day, as it is relative to your activity level and your diet. We should aim to drink enough water so that our urine is light yellow in colour. Drinking one to three glasses of water first thing in the morning can increase your metabolism and your red blood cell count.

Exercise. Finding the right workout for you in the morning can be fairly dependent on your household. Something that works for your energy level and your family dynamics is important. Hitting the pavement for an early morning run or doing yoga or light stretching can all be beneficial to your routine. It’s about finding what is right for you and staying consistent.

Breakfast. As an integrative nutritionist, I encourage breakfast. While there are some benefits to intermittent fasting, a healthy, nutrient-dense breakfast is a great addition to your morning routine. Oatmeal with walnuts, pumpkin seeds, and blueberries or chia seeds with plant-based milk, topped with fruit and nuts, or scrambled tofu with veggies and a side of avocado will help with balanced energy and improved alertness. Water, then breakfast, then coffee is your best order of intake.

Create a to-do list. With so many things on our plates, it is easy to get overwhelmed and overworked. Writing down a daily to-do list helps prioritize tasks and plan your day.

Positive affirmations. Research shows that positive thinking can rewire your brain. If you start your day with positive intentions, they can change the way you feel about things. Start by taking two minutes from your morning routine and saying silently or out loud:

• Good things are always happening to me.
• I am healthy.
• Good things come easily into my life.

Meal ‘think.’ Many don’t have time (nor really the desire!) to spend half a day doing meal prep each week. But we do have five minutes in the morning to decide what lunch and dinner will be. Sometimes all you need is the idea. Other times it involves checking the pantry for ingredients. Every day is different, but when we have a plan, we are much better set up for a successful, healthy day.

Meditate. Take a few moments to let your blessings catch up to you and silence your mind before the chaos of the day begins. Meditation reduces stress, improves memory, lowers blood pressure and has mental health benefits with regards to anxiety and depression. A few minutes every day can change your life.

Starting a new morning routine doesn’t have to happen overnight. In fact, starting with small and gradual steps will find you the most success. Try to be patient with yourself, yet persistent with your new routine. Celebrate small wins, focus on one day at a time and reflect and adjust as needed. And most of all—make it fun! It may take some time to find your groove, but once you do, you will wish you had started being part of the 5:00 a.m. club long ago.

Struggling to get better sleep? Try these tips:

• Keep your room dark and quiet
• Set the temperature between 18–19°C for optimal comfort
• Avoid screens for at least 45 minutes before bed
• Refrain from checking social media for the first hour
• After waking
• Close your eyes and focus
• On something positive

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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!

Things are getting complicated.

Every month there seems to be a new diet pill, shake or plan we need to follow. Whether it is the latest trend to lose weight, balance hormones or to better your metabolism, there are big promises with short timelines when it comes to our health and nutrition.
If we all ate the same food and did the same workouts, we would still have different bodies. There isn’t a magic program or plan that is going to work for everyone.

As an integrative nutritionist, I am here to tell you we need to simplify our thinking about food and how it nourishes our body, mind and soul, to have life-lasting changes that benefit our health forever.

We need to focus on eating nutrient-dense food. Period.

But what does that really mean?

Nutrient dense food is food that is high in nutrients and relatively low in calories. Nutrients include vitamins, minerals, fibre, protein, complex carbohydrates and healthy fats. When a food item is high in these areas and relatively low in calories, it benefits our health and wellness in various ways. Overly processed foods which have high amounts of saturated fats, sugar and salt have a negative impact on our health.

Whether you are shopping at the grocery store, doing your food prep for the week, or deciding what to have while out for dinner, a simple way to think about it is this: will this food help me towards my health and wellness goals or hinder them? If 90 per cent of the time you help your health, you’re doing exceptionally well. We don’t need to be perfect…everyone wants a piece of cake or a cocktail at times.

A few other questions you may want to ask yourself are:

• How am I going to feel after I eat this? Am I going to feel energized and nourished? Or will I feel sluggish with an upset stomach?
• Will eating this food help support a strong immune system? My goals in the gym or on the court?

My desire for more energy and better sleep?

When we reach for nutrient-dense food, the answers will be yes.
Now that we know why we want to eat nutrient-dense food, what are the best ones to add to your weekly grocery list and why?

1. Blueberries — help control bad cholesterol, blood pressure, blood sugar, body weight, diabetes and inflammation. Also strengthens the immune system and cancer defence system. They are noted as one of the top five foods for brain health due to their potential for increasing neurological function.
2. Red pepper — loaded with vitamins and minerals, red peppers have 169 per cent of your daily needs for vitamin C, making it excellent for immune support (www.healthline.com).
3. Broccoli — exceptional for reducing inflammation, stabilizing blood sugar and strengthening the immune system. May also protect against certain types of cancer.
4. Walnuts — may help reduce heart-disease risk, walnuts also reduce inflammation and are one
   of the top five foods for brain health.
5. Turmeric — health benefits to both the brain and the body, risk reduction for Alzheimer’s disease, arthritis, depression, heart disease, while improving brain health and slowing down the aging process of the body.
6. Green tea — from digestive-health and brain-health support and blood-sugar management
   to reducing inflammation, this one tops the list for teas.
7. Kimchi — with active probiotics, kimchi offers digestive support, weight-management help, inflammation reduction and supports a strong immune system.
8. Spinach — this powerful leafy green reduces cancer risk, slows the aging process and can help regulate blood pressure.
9. Avocado — for improved cognitive function and excellent for cardiovascular health, avocados also benefit overall digestive health.
10. Olive oil — best to top your food with heart-healthy olive oil for its numerous health benefits including reduced risk of Alzheimer’s disease and stroke, anti-cancer benefits, reduced inflammation.

I would encourage you to simplify your process when it comes to nutrition. Measuring and weighing our food is not sustainable long-term, and really takes the joy factor out of the equation. Ask yourself ‘how can I make this meal one step healthier?’ to help you take your meals from good to great. Perhaps it’s topping your salad with half an avocado, using pumpkin seeds for added crunch and topping it with olive oil. Or having a small bowl of kimchi before dinner and sipping on green tea when it is through.

These small changes to our meals add up to big change over time in our health. The goal should truly be to feel your best at any age. 

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Read This Story in Our 2024 Fall Fitness Issue
IMPACT Magazine Fall Fitness Issue 2024 featuring Canadian figure skating icon Elladj Baldé, Paralympic shot putter Greg Stewart, Indigenous rights trail running Anita Cardinal. Adventure travel with some amazing winter getaways, strengthen your back and hips, find the art of joyful movement, Inclusivity in the fitness industry and so much more!