written by
Brooke Whitman-Roberts
Wellness Manager
Returning to the basics of whole, nourishing foods is one of the most powerful ways to support long-term wellness.
As the calendar turns, many of us feel the pull to reset and refocus on the foundations of good health. The start of a new year is the perfect time to strip away the noise of fad diets and complicated trends and return to the essentials that truly fuel our bodies. Building a strong nutritional base means prioritizing whole, nourishing foods and smart supplementation that support everything from hormones to gut health, energy levels to joint health, all while improving long-term wellness.
In this guide, we’ll revisit the basics, from everyday staples like healthy protein sources, greens and fibre, to targeted nutrients such as collagen, hemp, and maca, as well as sports nutrition. I will also provide you with some great recipes that include many of these ingredients so you can incorporate them into your daily life.
Healthy Protein Sources
(Manitoba Harvest Hemp Yeah!, Vega One, Leanfit Plant + Whey Proteins)
Protein plays a crucial role in healthy nutrition because it serves as the building block for nearly every structure and function in the body. It is essential for repairing tissues, supporting muscle growth, and maintaining strong bones, skin, and hair. Beyond structural support, protein also contributes to the production of enzymes and hormones that regulate vital processes such as metabolism and digestion, while antibodies made of protein strengthen the immune system. Including adequate protein in the diet helps promote satiety, which can aid in weight management by reducing cravings and overeating. Quality sources such as lean meats, fish, eggs, dairy, legumes, nuts, and seeds provide the body with the amino acids it needs to thrive. Protein powders are an excellent way to increase your daily intake on the go.
But how much protein do we need? The general rule is 0.8 grams of protein per kilogram of body weight. However, needs may be higher for athletes, older adults, and those recovering from illness.
Eat Your Greens + Your Fibre Too!
(Organika Digest Greens, Organic Traditions Micro Algae + Greens)
Eating your greens and getting enough fibre is fundamental to healthy nutrition, as these foods support digestion, regulate blood sugar, and provide essential vitamins and minerals. Whole food sources such as leafy vegetables, broccoli, beans, lentils, and whole grains deliver natural fibre that keeps the gut healthy and promotes satiety, while improving cholesterol and helping to balance blood sugar. Regular intake of green vegetables is linked to a lower risk of heart disease and stroke, better brain health, slower cellular ageing, improved digestion, and radiant skin.
Beyond everyday produce, nutrient-dense super greens offer concentrated doses of unique compounds that enhance wellness. Moringa is rich in vitamins, minerals, and amino acids, providing anti-inflammatory and immune-boosting benefits. Chlorella, packed with chlorophyll, is valued for detoxification and energy support. Alfalfa contributes antioxidants and saponins that help lower cholesterol and strengthen bones. Wheatgrass delivers chlorophyll, iron, and vitamin C, aiding liver detoxification, reducing inflammation, and supporting oxygen transport in the blood.
Targeted Nutrients
(Organika Maca + Collagen, Alpha MCT Oil, Manitoba Harvest Hemp Oil)
Collagen, maca, MCT oil, and hemp oil are targeted nutrients that each provide unique and complementary benefits to overall health and vitality. Collagen is the most abundant protein in the body and plays a critical role in maintaining skin elasticity, joint flexibility, and strong hair and nails. Supplementing collagen can help slow visible signs of ageing, reduce joint discomfort, and support gut health by strengthening connective tissues.
Maca root, often called “Peruvian ginseng,” is an adaptogen rich in vitamins, minerals, and plant compounds that help balance hormones, enhance fertility, and improve energy, stamina, and mood, making it popular among athletes and those seeking natural vitality. MCT oil (medium-chain triglycerides), derived mainly from coconut oil, is rapidly absorbed and converted into ketones, providing a quick and efficient energy source for the brain and body. It supports mental clarity, weight management through appetite control, and improved endurance during physical activity. Hemp oil, pressed from hemp seeds, is packed with omega-3 and omega-6 fatty acids in an ideal ratio, along with gamma-linolenic acid (GLA), which promotes cardiovascular health, reduces inflammation, nourishes skin, and supports hormonal balance.
Sports Focused
(Organic Traditions Beetroot Powder, Natural Factors Creatine + L-Glutamine)
Sports nutrition emphasizes fueling the body with targeted nutrients that enhance performance, recovery, and endurance. Beetroot powder is rich in dietary nitrates, which the body converts into nitric oxide, improving blood flow, oxygen delivery, and stamina. Athletes often use it to boost cardiovascular efficiency, delay fatigue, and increase endurance during high-intensity training.
Creatine, one of the most researched sports supplements, supports rapid energy production by replenishing ATP (the energy centres in your cells) stores in muscles, leading to improved strength, power output, and lean muscle mass gains. It is especially effective for short bursts of activity such as sprinting or weightlifting. Glutamine, the most abundant amino acid in the body, plays a critical role in muscle recovery and immune function, helping reduce muscle soreness, accelerate tissue repair, and maintain gut health under the stress of intense training.
Wellness Recipes
Warming Winter Smoothie
Ingredients:
- 1 ripe banana
- ½ cup cooked sweet potato (cooled)
- ½ cup milk of choice
- ½ cup coconut water
- 1 scoop vanilla/unflavoured protein powder or 2 scoops collagen
- 1 Tbsp. hemp or MCT oil
- 1 Tbsp. almond butter
- 1 tsp. ground cinnamon
- ½ tsp. ground ginger
- ¼ tsp. ground turmeric
- ¼ tsp. ground nutmeg
- 1 Tbsp. maple syrup (optional)
- A pinch of black pepper
- Sports boost: 1 scoop creatine or glutamine
Method:
- Add all the ingredients to a blender.
- Blend until smooth and creamy.
Green Power Balls
Ingredients:
- 1 cup rolled oats
- ½ cup almond butter (or any nut/seed butter)
- ¼ cup honey or maple syrup
- 2 Tbsp. chia seeds
- 2 Tbsp. flaxseeds
- 1 Tbsp. maca powder
- 1 serving greens powder (such as spirulina, chlorella, or a greens blend)
- ¼ cup shredded coconut (optional)
- 1 tsp. vanilla extract
- A pinch of salt
Method:
- In a large bowl, combine rolled oats, chia seeds, flaxseeds, maca powder, greens powder, and salt.
- Add the almond butter, honey (or maple syrup), and vanilla extract. Mix well until all ingredients are thoroughly combined.
- Fold in the shredded coconut (if using).
- Roll the mixture into small balls, about 1 inch in diameter.
- Place the balls on a parchment lined baking sheet and refrigerate for at least 30 minutes to firm up.
Pink Protein Pancakes
Ingredients:
- 1 cup rolled oats
- 1 scoop vanilla protein powder
- 1 Tbsp. maca powder
- 1-2 Tbsp. beetroot powder
- 1 tsp. baking powder
- ½ tsp. ground cinnamon
- ¼ tsp. salt
- 1 cup milk of choice
- 1 large egg
- 1 Tbsp. honey or maple syrup
- 1 tsp. vanilla extract
- Oil or butter for cooking
- Topping options: maple syrup, fresh fruit, nuts
Method:
- In a blender combine oats, protein powder, maca powder, greens powder, baking powder, cinnamon, and salt. Blend until oats are finely ground.
- Add the milk, egg, honey, and vanilla extract. Blend until smooth and well combined.
- Let the batter rest for a few minutes to thicken.
- Heat a non-stick skillet or griddle over medium heat and lightly grease with oil or butter.
- Pour about ¼ cup of batter onto the skillet for each pancake. Cook until bubbles form on the surface and the edges look set, then flip and cook until golden brown on the other side.
- Serve warm with your favourite toppings.
For more support, stop by your Wellness Department and speak with our knowledgeable team.
