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!

As a holistic nutritionist and anti-inflammatory expert, I have spent my life seeking an answer to this question, and the answer is a resounding, “Yes, your choices make the greatest impact on longevity.”

Dan Buettner, a National Geographic explorer and author of The Blue Zones, has found distinct lifestyle secrets to longevity that everyone living over 100 with vitality has in common. The longest living people live in regions of Greece, Japan, Italy, California, and Costa Rica.

Lifestyle Habits That Are Common Among Longevity Zones

Do authentic movement
Long-living people get their exercise through daily life—walking, biking, gardening, playing—not structured workouts.
Have a purpose It’s important to find a place of contribution, so you can stay engaged and positive as you age. Instead of retiring, many centenarians keep doing what they love—from tending gardens to caring for grandkids.

Love
One of the cornerstones of longevity is expressing gratitude and sharing love with your tribe. The reduction of stress dramatically reduces inflammation.

Eat anti-inflammatory food
Diets packed with anti-aging nutrients have the power to enhance and extend life. A focus on plants, fibre, and Omega-3 fatty acids
is key.

Foods for Longevity Inspired by Sardinia, Italy

Dandelion Greens
Dandelion greens rank high in overall nutritional value among leafy greens and are loaded with antioxidants, like polyphenols, vitamin A and vitamin C. The antioxidant potential is of particular significance for longevity because it decreases oxidative stress (a critical process in the development of chronic diseases) and slows down the aging process in your cells.

Fennel
Part of the parsley family, fennel is used as both a vegetable and a spice. It’s commonly used as a natural remedy against digestive disorders, and it is anti-inflammatory, reducing the risk of diseases and increasing antioxidant activity in the body.

Fennel helps maintain healthy cholesterol levels by increasing good cholesterol (HDL) and inhibiting the oxidation of bad cholesterol (LDL). Between those benefits and its high content in potassium, fennel is great at supporting a healthy cardiovascular system.

Foods for Longevity inspired by Okinawa, Japan

Seaweed
Seaweeds contain many bioactive compounds and polysaccharides not found in any other terrestrial plants. Studies comparing Japanese to Western diets have linked the consumption of seaweed to a lower risk of chronic diseases such as high cholesterol, heart disease and cancers.

In particular, seaweed has been shown to reduce breast cancer risk in premenopausal women, likely due to its unique effects on hormone metabolism.

Ginger
Rich in phytonutrients, ginger has many medicinal properties, such as decreasing inflammation, cholesterol, and blood pressure, and can decrease your risk of various cancers (colorectal, ovarian, liver, skin, breast and prostate).

Gingerols, shogaol, and paradols are key compounds found in the ginger root that promote health and slow aging.

Foods for Longevity inspired by Ikaria, Greece

Garlic
Garlic is a truly wonderful plant. It can kill microbes (bacteria, fungus, virus), lower blood pressure and cholesterol, thin the blood to prevent blood clots, and even prevent cancer.

What makes it so powerful is that it has a higher amount of sulfur compounds than any other species among its family. One of the most important to note is allicin, which makes garlic a terrific natural antibiotic.

Olives
Olives and olive oil are staples in the Mediterranean diet, and these countries tend to have a low incidence of chronic diseases, such as cardiovascular disease and cancers, and increased longevity and life expectancy.

Olives are high in oleic acid and phenols, both beneficial for cholesterol levels. Olive oil also contains squalene, which is responsible for lower incidence of cancers. Olive oil’s components are anti-inflammatory and play a role in decreasing the inflammation involved in the process of bone resorption in postmenopausal women, decreasing the risk of osteoporosis.

Foods for Longevity inspired by Loma Linda, California

Avocados
Avocados provide vitamin K, vitamin E, potassium and magnesium, as well as B vitamins, choline, phytosterols, and healthy fats, which support a wide range of health benefits.

Regular avocado intake has shown to be beneficial at keeping cholesterol levels and body weight healthy. They are one of the few fruits that contain good levels of both vitamin C and vitamin E, along with xanthophylls, a class of carotenoids, all acting as antioxidants to protect against DNA damage. Avocados also prevent the aging of your skin due to their highly bioavailable lutein and zeaxanthin levels that protect against UV damage.

Spirulina
Spirulina is a a type of microalgae and is rich in carotenoids and antioxidant compounds. It has been reported to decrease oxidative stress and lower cholesterol levels.

Phycocyanin, a protein in spirulina, is an important ingredient, along with beta-carotenoids, which may protect against cancer due to their antioxidant action and immune-modulation characteristics. Spirulina is low in calories and high in nutrients, iodine, folate, and magnesium.

Foods for Longevity inspired by Nicoya, Costa Rica

Coconut
Coconut water contains a high level of B vitamins, enzymes, amino acids, and vitamin C, while the dried kernel (copra) is high in fat and used to make oil.

The fatty acid profile of coconut is what makes it one of today’s most popular superfoods. Coconut oil is packed with medium chain triglycerides (MCTs), fats quickly used for energy or converted to ketone bodies, beneficial for brain health. Coconuts and coconut oil also contain flavonoids and other polyphenols that protect against free radicals, oxidation of LDL cholesterol, and cancer.  

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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.

Plan Ahead: The Key to Success
Planning is the key to success and the cornerstone of adequate travel nutrition for athletes. Before embarking on your journey, take the time to research local eateries, grocery stores, and dining options that align with your nutritional goals.

Look for restaurants that offer a variety of nutrient-dense meals, and don’t hesitate to reach out to hotels or accommodations to inquire about special dietary requests. Take the time to make a handful of restaurant reservations and avoid wasting energy wandering around trying to find an open table.

Does your hotel offer an early breakfast on the morning of your event? If not, you may need to strategize Plan B.

Pack Your Snacks: Be Game Day Ready
Keep familiar foods in your diet. If you have found a routine that works for you, stick to it before your race. Do not introduce anything new the day of or even the days leading up to the competition. Keeping your body comfortable prevents any digestive issues that may arise.

Consider packing your favourite game day food items to be sure you save time searching a strange city for them. Portable options such as nuts, seeds, protein bars, and dried fruits can be lifesavers when healthy choices are limited

You may also want to prep your meals for a travel day to ensure you can access nutritious options, even in transit or during busy schedules.

Stay Hydrated: Water is Your Best Friend
Hydration is crucial for athletes, especially when travelling. Long flights, changes in climate, and intense training sessions can all contribute to dehydration, which can negatively impact performance and recovery.

Make it a priority to drink plenty of water throughout your journey. Invest in a reusable water bottle and carry it wherever you go. Opt for water over sugary beverages or alcohol, as these can dehydrate the body further.

If you’re travelling to a location with questionable water quality, consider bringing along a portable water purifier or purchasing bottled water from trusted sources.

Listen to Your Body and Adjust Accordingly
No two athletes are alike, and what works for one person may not work for another. Pay attention to your body’s cues and adjust your nutrition plan accordingly. If you feel sluggish or tired, consider whether you’re getting enough calories and nutrients to support your activity level.

If you travel to a different time zone, avoid missing meals and use certain foods to help reset your internal clock. Caffeine, particularly when taken early (at 8 a.m.), can help speed up resynchronization.

Meal timing is also one of the best shortcuts to adjust to a new time zone because feeding and fasting cycles are primary cues for your body.
Aim to eat every three to four waking hours. You may choose a snack or a meal depending on your appetite. Choose to eat a high-carbohydrate, low-fat meal before bed to enhance your ability to fall asleep and improve slow-wave sleep, which is helpful for athletes’ recovery.

Travelling for competitions can be exciting, but it’s important to keep poor travel nutrition from derailing months of training . Indulge in local cuisine and cultural delicacies, but be mindful about avoiding poorly cooked food, limiting fried food and limiting high-fibre food before your event.

Trust your instincts and honour your body’s needs to achieve optimal performance on and off the field, trails, or roads.
Mastering travel nutrition as an athlete can be simple.

By planning, packing your favourite food, staying hydrated, and listening to your body, you can fuel your adventures and crush your fitness goals wherever your travels take you. Consistency is critical, so prioritize healthy choices even when life takes you on the road. 

Tips for Race-Ready Nutrition

The night before:

• Eat familiar foods.
• Focus on a slightly higher carbohydrate portion.
• Include simple, bland foods that you easily tolerate.
• Avoid high-fat foods.
• Limit high fibre foods. Many athletes prefer to limit vegetables the evening before an event to minimize race-day gastrointestinal issues.

The morning of:

• Don’t skip breakfast! Eat approximately three to four hours before your race.
• Choose high carbohydrate, low fat, low fibre and moderate protein foods.
• Include simple, bland foods that you know you easily tolerate. Think: oatmeal with banana.

Throughout the day/before your race:

• Depending on the timing of your event, you may need a more substantial snack if your race takes place more than four hours after your breakfast.
• Snack on foods consisting of simple carbohydrates one hour to 20 minutes before the race.
• Consider frequent, small snacks. Having multiple small portions keeps you feeling light and satiated. Think: a banana or simple granola bar.

You may also like: Race Day Fuelling

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

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

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

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

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

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

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

• Check out the Granola Bar recipe

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

How to prepare:

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

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

Ingredients:

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

Directions:

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

Run with Strength, Finish with Joy

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

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

Happy running. The road or trails are yours! 

Photography – Raven Eye Photography

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

This condition refers to gastrointestinal distress during or immediately following exercise and can include symptoms like cramping, nausea, bloating, diarrhea and bowel urgency. Distance runners are notorious for digestive complaints, with some studies reporting 30 to 90 per cent prevalence in these athletes.

If you’re part of that statistic, fear not. Although there’s no cure for runner’s gut, understanding the root causes and corrective action can help prevent frequent flare-ups.

Causes of Runner’s Gut
There are a couple of factors that make runners more prone to gastrointestinal issues. Firstly, repetitive, high-impact sports, like running, causes jostling of the stomach and intestines. All the sloshing can contribute to symptoms like diarrhea or feeling the sudden urge to go.

Secondly, intense and prolonged exercise reduces blood flow to the digestive system which can cause injury to the lining of the intestinal tract, increasing gut sensitivity.

Unfortunately, not much can be done to mitigate these causes of runner’s gut; however, there are several nutritional factors that also increase your risk of trots.

Dehydration
Dehydration occurs when excessive fluid loss disrupts normal digestion. During exercise, sweating increases the risk of dehydration and losing more than two per cent of body weight in fluids can lead to nausea, vomiting, and diarrhea. Staying properly hydrated is essential for maintaining digestive and overall health.

Timing and Type of Pre-Workout Foods
Exercise temporarily slows digestion, so your body needs enough time to process food before activity. The type of food you eat also impacts digestion speed. High-fibre, fat, and protein-rich foods take longer to break down, whereas simple carbohydrates digest quickly, providing fast energy for workouts.

Hypertonic Solutions
Hypertonic solutions contain a high concentration of solutes, such as sugar or salt. When consumed in large amounts, they pull water into the gut from surrounding tissues, potentially causing bloating, cramping, diarrhea, and worsening dehydration.

Other Considerations
Anxiety can significantly affect digestion through the gut-brain axis. Pre-workout nerves trigger stress hormones that influence gut movement, leading to nausea, cramping, diarrhea, or constipation. Managing stress and choosing easily digestible
foods can help prevent digestive discomfort before exercise.

Practical Tips to Reduce Your Risk of Digestive Upset

1. Start exercise hydrated
   Athletes should always keep a water bottle with them to promote good hydration. Sipping throughout the day helps your body better absorb the fluid better than chugging large amounts in one sitting. Most people can benefit from aiming to drink five to 10 millilitres per kilogram of body weight four hours before exercise, and another three to five millilitres per kilogram of body weight two hours before exercise, if you have not urinated or only produced small amounts of dark urine.
   
2. Modify your pre-workout meal
   Before training, focus on higher carb and moderate protein meals that you tolerate well. If you are prone to stomach upset, a good rule of thumb is to leave two to four hours between your pre-workout meal and exercise. Toast with peanut butter and honey, oatmeal with cinnamon and banana, or a smoothie with fruit are examples of meals to have two to four hours before training. If consuming food less than 90 minutes before exercise, focus on simple carbs that will digest quickly such as dates, saltine crackers, or rice cakes with jam or honey.
   
3. Avoid very high carbohydrate drinks
   Fruit juices, soft drinks, and energy drinks tend to be hypertonic, meaning they have high concentrations of dissolved carbohydrate which draws water into gut, leading to diarrhea, dehydration, and bowel urgency. Opt for traditional sports drinks which are formulated to be hypotonic, making them ideal for hydration.
   
4. Develop a relaxation routine
   Reduce anxiety-related digestive upset by using relaxation techniques before training. Guided meditation and visualization can also be powerful tools to help athletes feel calm and focused going into a training session or race. Reading, journaling, or watching TV are other great ways to relax before a workout.
   
5. Focus on variety
   Some data suggests that people who eat a variety of plant foods have better gut health. While it’s recommended to avoid unfamiliar foods before training and races, expanding the variety of foods in your diet can support good gut health in the long term. Choosing different coloured fruits and vegetables, experimenting with new spices, and adding more plant-based protein to meals are easy ways to increase variety in your diet.
   
6. Training your gut
   Our guts are adaptable, meaning we can build up tolerance to foods during exercise. More research is needed to give specific strategies for how to train your gut, but the key is to practice eating during your longer runs to help improve your body’s ability to absorb and use nutrients during exercise. Take it slow and experiment with different fuelling strategies until you figure out what works best for you. 

You may also like: Nutrition for Endurance

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

Polyphenols have gained attention for their potency and anti-aging effects. They are micronutrients ubiquitous in the food supply, including plants and, to a lesser degree, animal sources. Polyphenols are structurally classified based on the number of phenol rings and their binding to these rings. They include phenolic acids, flavonoids, stilbenes, and ligans.

Polyphenols have been found to be beneficial in combating aging by affecting important cellular processes, including metabolism, energy balance, redox equilibrium, proteostasis, cell signaling, inflammatory response, and oxidative stress and gene-expression control. They are well known for their antioxidant properties, which counteract the negative effects of aging and cellular damage caused by the aging process. Polyphenols may achieve this by counteracting, at the molecular level, the signaling pathways responsible for the chain reactions involved in aging.

Oxidative stress is a significant factor in the aging and neurodegenerative processes within the brain. Polyphenols, by virtue of their ability to scavenge free radicals, can help alleviate this damage and maintain the integrity of brain cells.

The significance of food polyphenols in safeguarding the aging brain is contingent upon their capacity to permeate the blood-brain barrier, a highly selective barrier that restricts the entry of metabolites, nutrients, and drugs into the brain.

Inflammation is another characteristic of brain aging. It is also implicated in the pathogenesis of diseases that involve the brain, e.g., Parkinson’s and Alzheimer’s Disease. Polyphenols may have the potent capacity to counter the effects of neuroinflammation. These anti-inflammatory effects may help to create a healthier environment for the brain.

Polyphenols are also widely recognized for their ability to stimulate brain plasticity, which encompasses the brain’s capability to adapt and reorganize itself by establishing novel neural connections. This process may be facilitated by the modulation of gut microbiota and microbial metabolites, which has been shown to reduce cognitive decline.

Compounds that promote blood circulation in the brain have been identified and reported in various studies. It has been demonstrated that polyphenols, specifically, can enhance cerebrovascular health and lead to the development of functional foods targeted towards improving brain health by improving vascular health. Maintaining cerebral blood flow (CBF) is essential for delivering a constant supply of oxygen and glucose, as well as removing waste products. The potential for improving brain function through increasing blood flow, and the prospect of increasing CBF through the consumption of dietary polyphenols, is highly promising.

Be mindful of not consuming foods that counteract the polyphenol activity. Foods that contain an enzyme polyphenol oxidase will decrease the bioavailability of the polyphenols. For example, bananas and beet greens that are high in the compound polyphenol oxidase and are nutritional powerhouses on their own but ingested with e.g. berries (as mentioned high in polyphenols), may lower their flavanols.

In conclusion, polyphenols present an encouraging means of protecting against age-related brain health decline. Their potent antioxidant, anti-inflammatory, and neuroprotective properties, as well as their capacity to positively influence brain plasticity and cerebrovascular health, make them valuable allies in the battle against cognitive decline. By incorporating a diet rich in polyphenol-containing food, and combining them mindfully, it may be possible to preserve brain health and maintain cognitive function even as one ages. As research in this field continues to expand, polyphenols may play an increasingly significant role in strategies to promote healthy aging and possibly stave off neurodegenerative diseases. 

Top foods that are high in polyphenols include:

• Apples
• Berries
• Cocoa
• Coffee
• Dark Chocolate
• Grapes
• Green Tea
• Nuts
• Olives and Olive Oil
• Onions
• Pomegranates
• Soybeans and Soy Products
• Spices and Herbs

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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!

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!

Caffeine is the super stimulant responsible for all the buzz. Although coffee is the most popular way to consume caffeine, chocolate, teas, soda, and energy drinks are also sources.

How Does Your Body Respond to Caffeine?
Caffeine is a naturally occurring chemical that stimulates the central nervous system to elevate mood, blood pressure, and metabolism. It is rapidly absorbed by the body and broken down in the liver. Caffeine enters the bloodstream within 15 to 45 minutes of consumption and interacts with all cells.

However, not everyone responds to caffeine in the same way. This variability is mainly due to genetic differences, particularly in the CYP1A2 enzyme, which metabolizes caffeine in the liver. People with a slow-metabolizing variant of this enzyme may experience prolonged caffeine effects, leading to jitteriness, anxiety, or disrupted sleep even at lower doses. Slow metabolizers also do not reap a performance benefit from using caffeine. These individuals should be cautious with caffeine intake, especially before exercise, to avoid adverse side effects. How do you know if you are a slow metabolizer? Genetic tests are available, but the easiest way to figure it out is to experiment with caffeine in training. If caffeine does not make exercise easier or performance better, you may be a slow metabolizer.

Caffeine for Sports Performance
Research strongly supports caffeine’s role in enhancing sports performance in most people. Caffeine improves performance across endurance, high-performance, and strength-training activities and appears to most consistently enhance performance in aerobic endurance exercise. Research finds caffeine improves performance by two to four per cent in activities involving aerobic endurance like cycling, running, swimming and cross-country skiing. In strength sports, preliminary research suggests that caffeine may enhance velocity and power performance.

In addition to physical benefits, caffeine enhances focus and cognitive performance. Because exercise improves mental performance, pairing it with caffeine can amplify these effects.

Most adults drink coffee, whether they lead an active lifestyle or not. Moderate coffee consumption should not hinder your athletic performance if you tolerate caffeine well during daily tasks. But if you are sensitive to caffeine and experience overstimulation, consider avoiding it or trying alternative forms of energy.

Caffeine Before and After Exercise
As mentioned, it takes approximately 15 to 45 minutes for caffeine to have a stimulating effect on the body. It takes about three to six hours for caffeine to clear the bloodstream, though this can vary depending on individual metabolism.
Pre-workout/Workout:

The long-lasting effects of caffeine can significantly enhance performance for several hours. A study found that caffeine improved performance in prolonged exhaustive exercise lasting up to two hours. The optimal caffeine dosage for endurance athletes is between 3 – 6 milligrams per kilogram of body weight, taken about 60 minutes before exercise. The minimal effective dosing level appears to be 2 milligrams per kilogram. This dosage range has been shown to enhance endurance performance without causing severe side effects in most individuals.

Larger athletes should limit their total caffeine intake to 3 milligrams per kilogram to not overshoot the 400 milligram daily maximum amount of daily caffeine recommended by Health Canada.

For those looking for a more controllable source of caffeine, consider taking it in an anhydrous (dry) form. Research suggests that caffeine in this form provides a more consistent and potent effect on endurance performance. Athletes may use a range of caffeine sources including chewing gums, gels, chews, sports drinks and mouth rinses.
Recovery: The prolonged effects of caffeine can interfere with sleep, a critical component of recovery. Be mindful of caffeine consumption in the afternoon and evening to avoid sleep disturbances. The timing of your last caffeine intake should be adjusted based on your individual metabolism.

Caffeine and Carbs
Caffeine can be paired with carbohydrates to boost pre-workout fuel. Research has shown that caffeine may enhance the absorption and usage of carbohydrates during exercise. When combined with glucose, caffeine produces enhanced activity compared to glucose alone. Although more research is needed, this combination could benefit you if you tolerate caffeine well.
How Much is Too Much? The optimal amount of caffeine varies widely among individuals. Health Canada recommends no more than 400 milligram/day, but some may experience jitteriness, anxiety, or headaches at lower doses. Higher doses beyond what you typically tolerate are unlikely to provide additional benefits and may lead to adverse side effects. It is also important to note that caffeine can increase anxiety in those athletes who experience high levels of performance anxiety. So, in a nutshell, when using caffeine to fuel physical activity, it’s crucial to understand your body’s tolerance and your competition day mindset before incorporating it into your routine.

A Note on Hydration:
Contrary to popular belief, caffeine does not dehydrate you. It does not significantly change sweat rates or water loss or directly affect fluid balance.

The Verdict
Most current research supports the use of caffeine in diets to enhance exercise performance. As long as you avoid overstimulation from excess caffeine, it can be a valuable tool for improving performance. It’s practical to experiment with caffeine first to ensure you’re comfortable with how it affects your body. 

This article has been reprinted with permission from Ashley Leone www.gazellenutrition.com.

Caffeine content in common sources

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Scientific literature defines fasted training as not eating within 10 to 14 hours before a workout. For most athletes, this applies to their morning workout or to someone who eats breakfast then goes all day without eating and then works out.

Some experts say exercising on an empty stomach is the best-kept secret, yet others warn against it. So, let’s sift through the chatter and find what works best for you.

What’s the benefit of running on empty?
The allure of fasted workouts hinges on the promise of burning more fat as fuel, weight loss, a leaner physique, and enhanced performance.
However, because our glycogen stores are limited, fasted training forces the body to utilize fat. Over time, with adaptation, the body will learn how to burn fat, versus glycogen, providing sustainability during longer aerobic runs. Reliance primarily on fat for fuel versus carbohydrate (carbs) delays the immediate risk of bonking and helps reduce reliance on supplemental fuel. All this to say, the theory of burning fat over carbs supports weight loss and a leaner physique.

Collectively, the research is clear; training in a fasted state improves the ability to tap into fat stores sooner and burn a higher percentage of fat during training sessions.

However, beware—the body is smart! In a fasted state, training the body to burn fat will promote intramuscular fat storage, and overtime this plan will backfire.

The red flags
Although fat is the primary fuel source in fasted, aerobic workouts, depending on the workout intensity or duration, the body will select the best fuel sources (fats, carbs, and protein) for energy production. In non-fasted endurance training, protein contributes approximately five per cent of energy. However, in a fasted state, the amount of protein breakdown in muscles is double. Breaking down muscle tissue leads to a decrease in resting metabolic rate, a reduction in strength, poor performance, and ultimately can lead to injury.

Training in a fasted state to delay or avoid bonking may sound like a good idea, but research warns it’s a major physiological stressor for the body. Athletes who train under-fueled experience elevated cortisol levels, deep fatigue, poor recovery, abdominal fat storage, and systemic inflammation. Breaking the fast by eating just enough to bring cortisol levels down will allow the body to access carbs and free fatty acids so you are physically able to hit top-end efforts in training and thus enhance fitness.

Athletes tend to underestimate caloric needs and sacrifice carbs in our carb-phobic world. Training under-fueled can signal restricted eating and may lead to disordered eating or a full-blown eating disorder. Relative energy deficiency in sport (RED-S) or low energy availability is rampant in the athletic population from novice to pros, and any time an athlete restricts food to improve body composition or performance, it signals an alarm.

Finally, research suggests the consequence of negative energy availability among female athletes comes at a higher price than their male counterparts. Not to suggest fasted training is appropriate for male athletes, but females are different due to their hormonal makeup. In the female monthly cycle, there is the follicular and luteal phase, low and high hormone, respectively. In the luteal or high-hormone phase (day 15 to 28), both estrogen (anabolic) and progesterone (catabolic) are elevated. Estrogen promotes fatty acid oxidation and spares glycogen. Therefore, the female athlete is an efficient fat burner since this occurs monthly for 35+ years. Progesterone dampens the body’s ability to store glycogen, so in the high-hormone phase, the body instinctively leans on fat over carbs for fuel. In this phase, fueling needs change depending on the intention of the session.

When is it okay to run in a fasted state?
If you can’t stomach eating before a run, it’s okay to go into the session fasted—some of the time—as long as the effort is easy,
60 minutes or less in duration, and you are adequately hydrated.

However, topping off blood sugar after an all-night fast boosts blood glucose and energy, improves mental clarity and mood, allows the body to better access carbs and free fatty acids, and hinders muscle breakdown during the session.

During high-intensity sessions and those over 75 minutes it’s best to top off blood sugar with approximately 150 calories made
of 20 to 25 grams easy-to-digest carbs, low fat, and fibre, with sodium and some protein.

Examples include applesauce, white bread, banana, non-sweetened instant oatmeal with almond milk watered down to drink, rice or potatoes, sports bar, figs, dates, protein latte, or two to three sports chews.

During the session, fuel with a sports-hydration beverage and possibly supplemental fuel. Fueling during a session provides an opportunity to test drive race-day fueling/hydration and train the body to digest at higher efforts.

On long runs, it would be wise to simulate race day with a “pre-race” breakfast within a one-to-three-hour window before you head out. Why wait until race day to simulate how you fuel for the race?

Prioritize a post-workout snack within 30 minutes after high intensity, long, and strength-based workouts, or if you can’t eat a meal within that time aim for 25 grams of protein with some simple carbs, low in fat and fibre. Examples include whey protein shake, Greek yogurt, protein bar, chocolate oat milk.

The final bite
When in doubt, always go back to the basics. Ask yourself, are you eating enough carbs, protein, and fat to meet energy demands, maintain health, and optimize performance?

Is this an eating regimen you can or should keep for life? And, if it’s not sustainable, then what’s the end goal?

Here’s a concession, if you want to include a “fast” in your dietary regimen, consider fasting from right after an early dinner until the pre-run snack or breakfast the following morning. That will deter mindless night snacking, likely void of nutrients and help shed those unwanted pounds. 

This article has been reprinted with permission by Susan Kitchen from www.racesmart.com.

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Protecting the brain should be everyone’s top priority, yet many are unsure where to begin or what steps to take. After sustaining six adult head injuries — two from snowboarding and four from car accidents — I recognized something crucial was missing. This realization led me to the importance of harnessing internal resources for healing. As a child, I experienced over 50 concussions due to sports participation, ADHD, falling, and engagement in extreme sports. The symptoms intensified over time, eventually becoming too overwhelming to manage. I struggled with poor sleep hygiene, worsening insomnia after head injuries, and even suicidal ideation, which is common among those with ADHD and concussions.

This led to a four-year clinical research project examining four neurotransmitters and the methods to deliver essential resources to the brain for healing. I have discovered that healing is indeed possible through eating and precise medical-grade supplementation based on a test that is effective for brain repair and protection. For anyone suffering the effects of concussion or those supporting concussion sufferers, these are the neurotransmitters crucial for healing—and the foods to eat to support their production.

Acetylcholine
One of the secrets lies in enhancing the production of acetylcholine, a vital neurotransmitter responsible for memory, learning, and overall brain function. By increasing acetylcholine levels, athletes can experience improved cognitive functioning, leading to better decision-making, quicker reaction times, and a more profound understanding of their sport. No foods directly contain acetylcholine, but certain nutrients, such as choline, can support acetylcholine production in the body. To enhance acetylcholine levels, focus on consuming foods rich in choline, such as nuts and seeds like almonds, peanuts, cashews, and sunflower seeds.

Gaba
GABA is a neurotransmitter that plays a crucial role in calming the nervous system and enhancing mental clarity. By incorporating GABA into an athlete’s brain nutrition program, you can support recovery from concussions more effectively. This amazing compound reduces anxiety and overwhelm, creating a sense of balance and well-being. GABA’s ability to improve sleep is also vital for healing and peak performance, allowing an athlete to recharge fully and tackle their sport with renewed energy and focus. Foods that support GABA production include fermented foods, whole grains, beans and legumes, and nuts and seeds.

Serotonin
Sleep is essential to healing. Serotonin, a vital neurotransmitter, is best known for its mood-regulating properties, but it also plays a critical part in sleep and overall brain health. Ensuring optimal serotonin levels can significantly aid concussion recovery by improving sleep quality, which is crucial for the brain’s healing process.

Additionally, maintaining balanced serotonin levels may contribute to shielding the brain from further injury by promoting a more resilient neural environment. By focusing on serotonin as a key component in an athlete’s brain nutrition program, you can support bouncing back more quickly from concussions while safeguarding the brain for future success in sport. Foods that can help boost serotonin levels include those rich in tryptophan, an essential amino acid that serves as a precursor for serotonin production. Some serotonin-rich foods are nuts and seeds, legumes, and fruit such as bananas, pineapples, and plums.

Dopamine
Dopamine, a crucial neurotransmitter, plays a vital role in various brain functions, including motivation, balance, and motor control.
Its significance extends to concussion recovery and brain protection as well. By promoting the release of brain-derived neurotrophic factor (BDNF), dopamine contributes to the growth and repair of neurons, thereby supporting brain healing after a concussion.

Additionally, dopamine’s influence on motor function, balance, and muscle tone can help athletes regain their physical capabilities and reduce the risk of further injuries. A well-regulated dopamine system also fosters improved mood and mental resilience, which are essential for coping with the challenges of concussion recovery. By incorporating dopamine-boosting strategies such as proper nutrition, exercise, and stress management, athletes can enhance their ability to recover from concussions and build a strong foundation for future success in their sport. Foods that can help increase dopamine levels include nuts and seeds, soy products, and fruits and vegetables such as bananas, avocados, and leafy greens like spinach and kale. 

This article has been edited for length and republished with permission from www.simonefortier.com

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