Deep Dive From a Nutritionist: What Causes Stress and Anxiety?

A Nutritionist Explains the Best Way to Start a Healthy Diet In this episode of Wellness Wisdom, Jonathan and Rebecca focus on what a balanced, mindful, and nourishing diet looks like. They go over a range of topics like eating the rainbow, prioritizing meal times and using food to strengthen your immune system. We have a full transcript of the video below! Wellness Wisdom Episode 2: Nutrition Jonathan: Hi, I'm Jonathan Tessier, and welcome back to our new series where we're talking to our nutritionist, Rebecca, about some of the products we sell here at Joannes Place. So today we're going to be talking about diet and nutrition. So how are you doing today, Rebecca? Rebecca: I'm good, Jonathan, and I'm here to talk about one of my favorite things, diet and nutrition. So yeah, it's a good day for sure. Jonathan: So let's start off easy — what does a healthy, balanced diet look like and why is it so important? Rebecca: I wish that was easy. I really do. But I'll tell you my opinion and we'll leave all the other complicated stuff out of it. I would say, you know, a healthy diet is diverse and a healthy diet is mindful. And the mindfulness is maybe where we're going to start here. What's really important is your digestion. And I mean digestion literally begins in the mouth, but really it can begin here and in your eyes. So what's really important about your healthy diet to set the foundation is what kind of state are you in when you're eating? And that's something to be mindful of — if you're in a really stressed state when you're eating, you're not digesting things very well and you might not feel as good after you're eating. With that said, a healthy diet being diverse and mindful — the diversity piece is really important. A healthy diet includes a variety of whole foods. Ideally, fermented foods are important as well, and eating the rainbow is something I also like to talk about. So there are lots of different ways we can talk about looking at it. We can talk about our plate. In terms of a plate, what I like to guide people through is maybe half of your plate being your veggies, a quarter of your plate being your more starchy foods — maybe rice or pasta or something like that — the other quarter being your protein. And then maybe we're adding a small amount of healthy fats in there and a small amount of fermented foods too. If we're looking at a plate, that's kind of how you can build it. But another fun way to do it is just to eat the rainbow. That's where you're going to get diversity. When you're looking at different colors, you're also looking at different vitamins, minerals, and nutrients in your food. Prioritizing meal times is something to consider here as well. I think we're all so busy — I know that's something I struggle with. A lot of times I get into my day and wonder, “Why am I feeling so off or anxious or tired?” Oh, I haven’t eaten! So that’s really something to consider as well. Jonathan: How does our diet affect our energy and focus throughout the day? Rebecca: Yeah, that’s a big one. Like I said in the last question, meal times are really important here. We can often forget to eat. Sometimes people need to put reminders in their phone — alarms that go off at meal times. That’s going to be really important as well. Something to consider when we’re talking about energy and focus is blood sugar. That’s a really big piece. When our blood sugar is low, our energy and focus are going to be really low too. So things to think about here — regular meal times, but also what you’re eating. If you’re eating something really high in carbohydrates and sugars, your blood sugar is going to spike and then plummet, and you’re not going to feel so good. So, incorporating things like fat, fiber, and protein is really important in your meals. That’s going to keep you feeling more full, but it’s also going to lessen that blood sugar spike and crash so that you stay feeling better. Jonathan: Now that we're entering cold season, that means people are more likely to get sick. How can we prevent that with some foods? Rebecca: Fermented foods are important. Again, I’ve got to go back to eating the rainbow — then you’re getting that diversity of nutrients, so you’re getting a little more vitamin C, zinc, and all those kinds of things that help our immune system. Sugar is a really important thing to factor in here too. Sugar suppresses the immune system, so being mindful of how much we’re consuming is key. This time of year, sugary foods are plentiful. We’ll get a little further down and talk about how to set yourself up for success during these times. Warming foods are going to be important here too. This is more of an Eastern kind of philosophy — if you’re thinking about Ayurvedic medicine or traditional Chinese medicine, those warming foods are really important too. It takes our body a lot to heat these foods up. So things like bone broth, teas — green tea is really high in flavonoids, which are great for your immune system as well. Ginger and turmeric are really warming foods, so adding those in is a great idea. Broccoli is really high in vitamins A, C, and E, and lots of antioxidants as well. Garlic is a really good food to eat this time of year too. But I would say, be mindful of your sugar consumption and the amount of commitments you're making. Eat warming foods and include a diversity of whole foods — it’s going to be really helpful immune-wise as well. Jonathan: Can the food we eat help with our mental health, and if so, how? Rebecca: Yeah, certainly it can. I think sometimes that’s a myth to factor in with mental health. Again, eating the rainbow means you’re getting a diverse amount of vitamins, minerals, and antioxidants. Nutrient deficiencies can often be connected to mental health issues. In our last video, we talked about magnesium and its impact on mental health. That’s just one mineral — imagine the roles of all the others. So yes, eating the rainbow and a diverse range of foods can help prevent those nutrient deficiencies. Jonathan: If someone is trying to lose weight, what are some healthy ways to go about it without feeling like they're starving themselves? Rebecca: Great question. The first thing I’ll say is that self-compassion is really important when you’re making changes like this. They’re not easy. We can look at what someone else is doing and have this checklist of things we want to do, but self-compassion is key. You’re going to fall off the wagon — but if you were on your way somewhere in a wagon and you fell off, would you turn around and go home? No, you’d get back on and keep going. You don’t have to start again — just keep going. Expect that you’ll misstep. Our society can be so perfectionist, but that mindset piece is paramount. There are also things we can do with our food to make it easier. Including fat, fiber, and protein with your meals is really important. Those are satiating foods. When we eat something high in carbs, it’s processed quickly, whereas fat, fiber, and protein slow that down a bit, help us feel more full, and keep us more in control. Jonathan: On that point, what are some good snack ideas that are both healthy and filling? Rebecca: Trail mix is a nice one — or trail mix paired with some fruit. Nuts and seeds with a piece of fruit make a great snack too. Protein bars are another good option. One of my favorite on-the-go snacks is Midday Squares. Have you ever had those? They’re really good. So yes, prioritize whole foods, but also be realistic and choose processed foods that are less processed — like Midday Squares, which have a good balance of fat, fiber, and protein. If someone feels tired all the time, could their diet be part of the problem? And what should they look at changing? Certainly. Diet is a good place to start. Sometimes it can take a while to get in to see our doctor or get blood work done, so diet is a really accessible place to begin. We like to make things complicated, but there are simple steps we can take. To start — did you have breakfast today, or did you crawl out of bed straight to the coffee machine? Maybe add a glass of water before your coffee and make sure you’re prioritizing breakfast. How much water are you drinking? Aim for about two to three liters per day. Everyone’s different, but are you hydrated? Or are you just drinking coffee because you feel tired and think that’s going to help? It helps in the short term, but not the long term. Are you getting enough protein in general? If we’re eating really carby foods, we spike and crash — and fall into the same pattern again. So, are you eating enough protein? Enough fruits and veggies? Take inventory and identify small changes you can make. Those small, actionable steps go a long way. Jonathan: What are some common mistakes people make when trying to eat healthy, and how can they avoid them? Rebecca: We tend to overcomplicate things and expect too much too fast. Again, that perfectionism — we think, “Starting tomorrow, I’ll change my water, my meal times, my protein intake.” But if it’s too much, we get to day three and it’s not sustainable, so we give up. Slow and steady wins the race. Keep it simple. Maybe your first steps are, “I’m going to start drinking more water and eat breakfast.” That’s it. And forgive yourself when on day three or four you forget — then just keep going. We often think we need to be hard on ourselves to make change, but research on self-compassion shows that’s not what gets you far. Set your goals, but be kind to yourself when you misstep. Here are a few simple habit ideas to get started: try to eat 30 different plants in a week. You’d probably be surprised — if you have a smoothie or rice bowl, you’re already getting more plants than you think. Thirty might sound like a lot, but it’s not, and it’s a fun way to try new foods. Other ideas: drink 500 milliliters of water before coffee, schedule one meal you’ll eat mindfully (no phone, no TV, just you and your plate), or set daily goals for water, protein, or veggie servings. Small, consistent habits like these can have a big impact. Jonathan: Absolutely. It sounds like there’s a lot we can do — and a lot of resources here at Jo Anne’s Place Health Foods, where our nutritionists can help educate you on everything you need to know. Thank you, Rebecca — and that’s going to do it! Join us next time for Wellness Wisdom!

A Nutritionist Explains the Best Ways to Boost Your Immune System In this video, Rebecca, a Certified Nutritional Practitioner and manager of our Lindsay store, and Jonathan, our Marketing Assistant, discuss all things immunity! They get into how immunity supplements work during the cold months and some things you can do to help recover when you get sick! There are also some great recommendations of the many immunity options we have here at Jo Anne's Place! Here's a full transcript of the video here: Wellness Wisdom Episode 3: All Things Immunity Jonathan: Hi, I'm Jonathan Tessier, and we're back here with some of our health tip videos with our nutritionist, Rebecca. How are you doing today, Rebecca? Rebecca: Good. How are you doing, Jonathan? Jonathan: I'm doing great. So today we're going to be talking about immunity. Since it is the cold season, people are getting sick a lot more and want to know how they can prevent that from happening. Rebecca: So let's talk about immunity before we get into your questions. Just have to do a little disclaimer before we get into it — we’re going to talk about supporting our immune system today and supplements that can be really helpful for that. But I also want to emphasize that we should be supporting our health, stress, and overall wellness all year round, not just during cold season. It really starts with your foundations in general. What does your diet and lifestyle look like every day of the year? That’s the first place to start in supporting your immune system — by supporting your body all year round. Are we making proper dietary choices? Are we getting enough sleep? How are we managing our stress? Are we moving our bodies? Once we’ve got those pillars covered or are making strides toward them, then we can look at supplementation to help strengthen those areas even more. Our immunity supplements are especially beneficial this time of year. This is when we’re more susceptible — there’s just a lot more floating around — so it can be helpful to give your immune system some extra support. Jonathan: Do you need to take them every day or just when you’re feeling sick? Rebecca: You can actually do both. There are supplements that support the immune system all season long, and others that help you get through something specific, like a respiratory issue. Depending on what’s going on, you can add in certain herbs to target particular symptoms. Jonathan: Are there any common misconceptions about immunity supplements? Rebecca: Definitely. One misconception is that they’ll completely prevent you from getting sick — unfortunately, that’s not the case. It doesn’t mean you’re unhealthy if you get sick; you actually want your immune system to respond properly. Another misconception is “more is better.” Sometimes, taking too much of certain immune-supportive supplements can overstimulate your immune system and do more harm than good. It’s important to be mindful of dosage and use. Jonathan: Are there immune-boosting foods that pair well with supplements? Rebecca: Yes, certainly. This ties into what we talked about in our previous episode. There are foods that can suppress the immune system — like those high in sugar — so you want to be mindful of that. Immune-supportive foods include fermented foods and those high in soluble and insoluble fiber to support your microbiome. Eat a diverse diet — “eat the rainbow” — so you’re getting a wide variety of nutrients. Warming foods like teas, broths, and soups can also help your body get through the season. Ingredients like ginger and turmeric are especially beneficial, as are cruciferous vegetables high in vitamins A, C, and E, zinc, and antioxidants. Whole, colorful foods are key. Jonathan: What immunity supplements do you recommend from our store, and why? Rebecca: We have a great immune section with lots to choose from — a lot of tried and true products we really stand behind. I’ve pulled a few to highlight different approaches. These two here are more for when you feel like you’re coming down with something: elderberry and an antiviral formula. The antiviral blend includes echinacea, astragalus, reishi mushroom, licorice, and lomatium — an herbal mix that helps take down viruses and support your immune system. Elderberry is also great in that way. These are things I tend to reserve for when I feel like I’m getting sick. Some supplements like elderberry and echinacea shouldn’t be taken constantly — they’re better to keep in your tool belt for when you really need them. There are also lots of supplements for general immune support that you can take regularly. I pulled a couple of those as well. And beyond that, make sure you’re getting your essential nutrients — whether through eating the rainbow or taking a multivitamin with immune-supportive vitamins and minerals with things like zinc, vitamin C, quercetin, and acetylcysteine — those are some formulas that are really helpful as well. But I pulled a couple of mushroom formulas and an herbal formula here. This is a really tried and true favorite at Jo Anne’s: Deep Immune by Saint Francis. There’s also a kids’ version as well, just a slightly different formula for children. This is a great herbal formula to help support your immune system throughout the season. What it’s doing is supporting your immune system, but it’s also supporting your stress response. There are a lot of what we call adaptogenic herbs in there as well. What adaptogenic herbs do is help your body adapt to stress. And like I said at the beginning, that’s an important factor in how your immune system functions. If you’re not responding to stress very well — if you’re run down in general — your immune system isn’t going to be responding very well either. So that’s where this supplement helps do a bit of both, supporting you with those adaptogenic herbs. Similarly, this next one is more of an herbal formula, although there’s some reishi mushroom in here as well. These are two different supportive supplements from a couple of different mushroom companies. We’ve got a newer formula called Immune 8 by Living Alchemy. The difference between these is that the Purica brand uses micronized mushrooms. They’re broken up very small in a machine so your body can absorb them really well. Living Alchemy takes a slightly different approach — they ferment their mushrooms. Fermenting makes it easier for our body to absorb the nutrients, but it also helps unlock more of their natural power. So both are mushroom-based immune formulas, and while they work a bit differently from the herbal blends, they achieve similar immune support. The beta glucans in mushrooms are the active compounds that help stimulate immune response. So there are a couple of different options here to help get you through, on top of maintaining a healthy diet and nutrition as well. Jonathan: It sounds like we have a lot of products here that can help people with immunity. Is there anything else you’d like to tell our audience before we wrap up? Rebecca: Yes — if a virus does get you, there are still lots of things that can help with symptoms and recovery. I’m just getting over whatever virus has been going around, and I think a lot of us here are as well. If it does get you, make sure you’re taking care of yourself through that time. We always want to push through and hustle, but rest is one of the most important things — even before reaching for a supplement. Jonathan: That’s absolutely right — get your rest, stay healthy, and make sure you come into Jo Anne’s for any of your health needs or immune support products. And stay tuned for more of our health tip videos. We’ll be back soon with a couple more. Thank you, Rebecca. Rebecca: Thanks everyone — have a good day.

Expert Tips On How To Improve Sleep Quality We're back with another installment of our Wellness Wisdom Series! In this video, Rebecca, a Certified Nutritional Practitioner and manager of our Lindsay store, and Jonathan, our Marketing Assistant, discuss all things SLEEP! They dive into not only the importance of sleep but the importance on good sleep quality and hygiene. There are also some great recommendations for exercises like non-sleep deep rest or yoga nidra. It's our longest video yet and chock-full of great information. We have a full transcript of the video below Wellness Wisdom Episode 4: Sleep Jonathan: Hi, I'm Jonathan Tessier, and we're back here with another one of our Health Tips series with our nutritionist, Rebecca. How are you doing today, Rebecca? Rebecca: I'm good. How are you this morning? Jonathan: I'm good. So today we're going to be talking about sleep. So let me ask you — how was your sleep last night? Rebecca: It was a little bit shorter. We had an early meeting this morning, so I’m feeling the effects of that, but pretty good overall. How about you? Jonathan: I had really good sleep, you know. I slept through a good amount of time, and then the dogs upstairs woke me up. You can’t control that. But let’s talk a little more about sleep — why is it so important? Rebecca: Sleep is important for just about everything your body does. In our fast-paced world, we tend to spend a lot of time in fight-or-flight mode, and sometimes sleep is what takes the back burner. Hopefully, what we can talk about today empowers you to really take control and use sleep as an act of ultimate self-care. Sleep impacts your immune system, your memory, productivity, and motivation. After a poor night’s sleep, you might notice your memory isn’t as sharp, or you’re not as productive or motivated. For me, my blood sugar tends to get a little off when I’ve had less sleep — and that’s an interesting one. You’ve got two main hunger hormones: leptin and ghrelin. I think of ghrelin as “growl” — it’s the hormone that tells us we’re hungry. Leptin tells us we’re full and satisfied. When we don’t get enough sleep, ghrelin increases (making us hungrier), while leptin decreases (so we don’t feel as full). I definitely notice that when I haven’t had enough sleep — I crave more carbs and sugar, and I can’t go as long between meals. Yes, absolutely. Or you’re just trying to function through the day, and you can’t. It really does happen. So sleep is important for our appetite and diet, but also for our memory and immune system. That’s huge this time of year. When we’re sleeping, the body is cleaning up and repairing different areas — especially the immune system. It looks for anything that’s off and works to clean it up and support us. Another thing affected by lack of sleep is cortisol, one of our major stress hormones. It rises when we don’t get enough rest. Those who consistently fail to get proper sleep are at greater risk for chronic diseases. It really is the ultimate act of self-care to take great care of your sleep and have good sleep hygiene, which we’ll talk about more in a bit. Jonathan: We all sleep every night, but we might not get enough. So how much should people be getting? Rebecca: The research says about seven to nine hours a night. You have to play with what works for you. They say women need a little more sleep than men, so that’s something to consider. Everyone’s different, but seven to nine hours is a good guide for adults. Teens need more, and of course, children need even more than that. I always try to aim for around eight hours. Jonathan: So what are some common myths about sleep that people believe? Rebecca: “More is better” is a big one — and that’s not true. It’s a common myth across Western culture that if some is good, more must be better. But too much sleep can increase certain risks as well. Another myth is that alcohol or marijuana help you sleep — that’s a big misconception. While both of those things can help you get to sleep more easily, they actually impact your sleep cycles, most notably your REM sleep. So you're not getting that really deep restorative sleep. So, you know, like I said, yeah, well, it might help you fall asleep and make you a little more drowsy in the long term. It's really disrupting those sleep cycles. Jonathan: Absolutely. Yeah. There's been times where I've gotten hours of sleep and I get up and I'm all wonky and everything. So that makes sense. Rebecca: Yeah. Jonathan: So does it help to take a nap in the middle of the day? Rebecca: Certainly. Yeah. I think that that could almost go in the myth column, too, as I think some people think naps are maybe not so great and good. I know it's not so great an idea, but naps are a great, great option. You know, like I said, we spend a lot of our time in fight or flight, so any rest that we can get is going to be helpful. One of my favorite people to go to when I’m learning more about sleep, his name is Matthew Walker. He's a researcher and he suggests about a short nap. So that sounds really short, or if you're not doing that, you almost want to make sure you're getting a full sleep cycle. Otherwise, you might wake up kind of groggy and no better than you were before. I know that's usually the case for me if I’m having a nap — it does more harm than good for me. But yeah, a short nap is a great option. The other thing you can do is called non-sleep deep rest. So you can look that up — it's almost like a meditation you can walk through. You're not necessarily sleeping, but you're having this deep restorative rest, kind of like a body scan. Yoga nidra is something that can be looked into. So if you know you're not a napper but you need some rest during the day, yoga nidra or non-sleep deep rest is a great thing to look into. Jonathan: This is something that I struggle with — is it OK to watch TV as you're going to sleep? Rebecca: So it's not ideal. Yeah, that would be my answer. What is our circadian rhythm that we want to support? Light is a major factor of that. So, you know, if you think of when we were living in villages before electricity, it was easier for our circadian rhythm to flow with the sun. That's what's disrupted when we're exposing ourselves to a lot of light in the evening or late at night — via TV or lots of lights in the bedroom and that kind of thing. So ideally no, because of the light. But there are blue-light-blocking glasses you can use, and maybe it just means that half an hour before bed you’re reading a book or listening to a podcast instead. Jonathan: So can your diet impact your sleep quality? Rebecca: Absolutely. What comes to mind first is the timing of your meals. You’re really healing while you're sleeping, and ideally, we're supporting that by having all our food digested before bed. Ideally, your last meal is a few hours before bed so it's fully digested by the time you sleep. There are also foods that can be helpful for better sleep. Tart cherry juice, for example, releases more melatonin — the hormone that tells us it’s time for sleeping. Adding foods like that can help. On the other side, not enough sleep can impact your blood sugar and how much success you're set up for the next day. Jonathan: So what are some products that can help people having trouble getting to sleep? Rebecca: Absolutely. There are a lot of different approaches you can take with supplements to help yourself sleep. The first one is magnesium bisglycinate from AOR Health. What’s great about this magnesium is it’s bisglycinate — that means it’s attached to glycine, which is an amino acid for relaxation. It helps with overall relaxation and muscle relaxation. Another is L-theanine — I’m a big fan of this one. After magnesium, it’s my go-to when someone’s having trouble with sleep, especially with a racing mind. L-theanine really helps calm and focus the mind so you can get to sleep. Slow-release versions are great because they continue working through the night. Another product is a mix of L-theanine, 5-HTP, and melatonin. The L-theanine and 5-HTP work on calming the mind, and melatonin tells your brain it’s time to sleep. There’s also Pascoflair, which is a herbal remedy made from passionflower. Passionflower is calming and can be taken as a tincture or capsule. Valerian is another great herb — a bit more potent than passionflower. Of course, melatonin itself is one of the most popular supplements for sleep. Some people start with one or three milligrams — too much can cause vivid dreams or grogginess. There are also slow-release versions that help you both fall asleep and stay asleep. Ultimately, it’s about reflecting on what the problem is — are you having trouble falling asleep or staying asleep? How was your diet today? Did you have caffeine too late? Ideally, you stop drinking coffee around noon because it can affect your sleep quality, even if you fall asleep fine. It just might affect how deep that sleep is. Jonathan: So it sounds like sleep quality is very important to your health and your mental health and your physical health. And if you have any trouble sleeping, we have many supplements here at Joanna's Place that 3 you can use to help you aid in your sleep, or you can talk to one of our nutritionists who will give you some great advice on sleep quality and all that stuff. So we'll be back with another video soon. But for now, thank you. Rebecca: Have a good Sleep!

Natural vs. Artificial Sweeteners — Expert Tips to Help You Choose Wisely We have a full transcript of the episode down below: Wellness Wisdom Episode 6: Sweeteners Jonathan: Hi, I’m Jonathan Tessier, and we’re back here with another one of our Health Tip video series with our nutritionist, Rebecca. How are you doing, Rebecca? Rebecca: I’m good! How are you today, Jonathan? Jonathan: I’m doing pretty good. So today we’re going to talk about sweeteners — it’s a pretty popular topic these days. Let’s dive right into it. What are the best natural sweeteners, and how do they compare to refined sugar? Rebecca: Yeah, great question! So just to preface this video, I was saying earlier — we could probably do a whole video on stevia, a whole video on erythritol, etcetera — so we’ll just kind of go over things at a high level. Some alternatives to refined sugar — one of the more common ones I’m sure we all know — is stevia. So that comes from a leaf, and it’s about 200 times sweeter than sugar, which means a little bit goes a really long way. We’ve got a few different options for stevia here at the store. This one here is just stevia by itself, so that’s one option — it comes in a little shaker. We’ve also got liquid forms as well. Stevia is a nice option because it’s zero-calorie, which is a big attraction. Another one that’s really popular is monk fruit. We’ve got the little guy up there — that’s just liquid monk fruit. Again, it’s another zero-calorie sweetener, which is one of its big claims to fame. Taste-wise, I like monk fruit a little more than stevia. I’m really not a stevia fan — are you? Jonathan: I’ve never tried it, to be honest with you, but I don’t think I would be. Rebecca: Yeah, it’s something that… I don’t know, it just tastes artificial to me. But food scientists have played with it and made different forms that are more palatable, so there are some I like better than others — but for the most part, I’m not a fan. Better taste for monk fruit than stevia, in my opinion, but it’s always going to be personal. Another really common one is erythritol. This guy right here is a mix between erythritol and monk fruit. Erythritol’s sweetness is about 70% of what sugar would be, so it’s different from monk fruit and stevia in that way — it’s not too intense, and that’s why it mixes nicely with something like monk fruit to help balance it out. It’s also very easy to use. And then of course, if calories aren’t something you’re too worried about, you’ve got coconut sugar, honey, date sugar — lots of different options that way. We can get into when those are applicable and when they might not be. The benefit of using more natural sugars is just that — they’re more natural. So when approaching the question of what sweetener to use, there are so many different avenues you can go down: am I looking for zero-calorie, or something less processed? What benefit am I hoping to get? That’s where raw honey, coconut sugar, or maple syrup come in — they’re less processed and often have a lower glycemic load than pure cane sugar. Jonathan: Speaking of glycemic load, could you break that down for us? Why should we care about sweeteners and how they impact blood sugar? Rebecca: Great question. First off, why should we care? Blood sugar is really important. We’ve talked about it a few different times in our videos — mental health being one of them. Anxiety and depression can be affected by blood sugar. It can really impact how we go about our day — our mood, energy, and focus. But also, long term, you don’t want your blood sugar to be too high for too long, because that can lead to chronic health conditions like type 2 diabetes. So, we should care about blood sugar for both long-term health and just feeling good day-to-day. Now, glycemic load is one of the tools that can be really helpful for us. Glycemic index is another — maybe more popular — but what’s nice about glycemic load is that it factors in protein, fat, and fiber. So it looks at the whole picture of a food, whereas glycemic index only looks at how quickly a food raises your blood sugar. The glycemic index ranges from 0 to 100 — zero would be things like meat, cheese, or veggies, while 100 would be pure glucose (the most basic sugar molecule our body uses for energy). Glycemic load, on the other hand, takes more into consideration and ranges from about 0 to 20. For example, if you’re just looking at glycemic index, watermelon has a score of 80 out of 100 — so you might think, “Oh, I shouldn’t have watermelon.” But if you look at the glycemic load, it’s only around 5, because it factors in the water and fiber content. So really, watermelon is a great food to consume and not something to worry about blood sugar–wise. Jonathan: Got it. So I know we talked about stevia earlier — what should people look for when choosing one? Rebecca: Like I said, there are different forms that have different flavorings, and it may just come down to experimenting — trying one and seeing if you like it. Because they'll be like, for example, this one says organic steviol glycosides, stevia, Reb Bon Diana extract, but there are different Latin names in different plants, of course. So again, nuanced, right — like we could totally get into the weeds on it. But what I would say to think about is just how processed is it? You can get kind of a more natural, less refined stevia, and then you can get a more refined one. So that's just something I would consider. But overall, it looks like it is fairly safe. Jonathan: So how can moderation help us when considering our sweetener intake? Rebecca: Yeah, so something that was really interesting — I mean, I think I was definitely aware of it — but that came up when I was listening to podcasts and gathering more information leading up to our videos, was that our palate adjusts. For example, stevia being about 200 times sweeter — if you're consuming a lot of that in a day, and then you try to have something more natural like an apple, you might find it pretty boring. So if you’ve had a few stevia-sweetened drinks in a day and that’s become your habit, your palate adjusts to that level of sweetness. That would be something to factor in. Jonathan: There’s a lot of debate about artificial sweeteners. What are some potential downsides that people should be aware of? Rebecca: Yeah, a lot of debate. What I would say — the things that come up the most would be cancer risk, which is a big one. And I think we’ve all probably heard that about aspartame being a concern. Now, it does look like that has been fairly disputed. I think the first study that came out was in the 1970s on rats, but it turned out it was just one specific type of rat that had this cancer risk. Also, we are not rats — so that’s something to factor in as well. So cancer risk is a big one, but for the most part, it looks like moderate intake of these artificial sweeteners is fairly safe. Another one is obesity in terms of natural sweeteners — and that’s an interesting one. Again, we could do multiple videos on that. The idea being that even though it’s zero calories, your tongue and brain are still registering that sweet taste. In some people, there’s still that cascade of hormones, including insulin, that can happen and lead to fat storage. So that’s kind of where that comes in. There’s still a lot of debate around that — nothing final — but it’s something being investigated. And the last thing is gut microbiome — and this can kind of play a role in that obesity picture. Certain people’s gut microbiomes respond differently to different artificial sweeteners. It depends which one we’re talking about, but one study was done on saccharin in mice and a small human study where their gut microbiomes changed based on their consumption of saccharin. In about four out of seven human participants, they developed a bacteria called Firmicutes (if I’m saying that right), which is associated with obesity when they had a higher saccharin intake. The other three participants had no effect. So we’re all so individual — it’s hard to say, but there’s ongoing research happening there. Jonathan: So does sugar influence mood or brain health? Are any sweeteners better for focus and mental clarity? Rebecca: Yeah, so that’s that blood sugar picture again that we talked about. It affects mood and energy. The key is moderating blood sugar — being mindful that if you’re having something sugary, include protein, fat, and fiber as well. That’ll lessen the blood sugar spike and help with mood and focus. Jonathan: What’s one common myth about sugar or sweeteners that you’d love to bust right now? Rebecca: I think mine is that all sugar is bad. I think we’re moving away from that, thankfully — the “don’t put a banana in your smoothie” mindset. Again, it depends on your goals, but not all sugar is bad. Our bodies know what to do with it. If you have a fairly healthy body, it knows how to process it. So in moderation, sugar isn’t something you need to be afraid of. Jonathan: That’s good to hear for me, because I really like eating sugar. OK, but that’s going to do it for today. You can always come into Jo Anne’s Place and check out some of the sugar alternatives we have here. Our nutritionist, Rebecca, and many of our other associates would be happy to help you find something that’s right for you. But again, that’s it for today — and we’ll be back with another one soon.

Protein Powders Explained: Best Tastes, Benefits, and Meal Replacement Tips Discover the ultimate guide to protein powders, including flavor reviews, health benefits, and tips for muscle building and meal replacements. Learn how to choose the right protein powder for your fitness and wellness goals. We have a full transcript of the video below Wellness Wisdom Episode 7: Protein Shakes Jonathan: Hi, I'm Jonathan Tessier, and we're back with another one of our Wellness Wisdom series, but it's a little different this time. We're here at our little cafe here and we're going to be trying some protein. So how are you doing, Rebecca? Rebecca: I'm good. I'm back in my old kind of, place, if you will, at 76 steps. It feels pretty natural back here. It's kind of like no time has passed and I'm excited to try some different protein powders. Some I've tried, some I haven't. How about you? Are you a big protein powder? Jonathan: I've tried a few of them, not all of them. So I'm-- I'm definitely down to try some new ones Rebecca: Just to start, I wanna give my background again. So I'm a nutritionist. I graduated from my nutrition program at IN in 2019 and I did some practicing in between then and now. But now I'm the store manager of the Lindsay location. And also I get to do fun things like this with Jonathan once in a while. So, yeah, let's try some protein powder. So when you have had protein powder in the past, what kind of made you pick that up also? Jonathan: So there were times where I was working out. So, you know, you got to work out. You need more protein in your body. So that's just natural kind of way you go. Rebecca: Yeah, that's good. That's where a lot of often how a lot of people kind of come to try protein and. It's so important, especially when you want to build that muscle mass that's kind of your building blocks of your muscle mass. So you want to be able to give your body that and see the results of what you're working so hard for in the gym and your longevity. Especially for women, I mean men of course too, that muscle, maintaining that muscle mass is just so important long term. So cool. OK, so the first one we've got is our. Good protein peanut butter one right here. This is a favorite already. I think we know we're going to like this one. Yeah. I haven't tried the peanut butter by itself yet, so we'll see. But I'm a big fan of the strawberry and the chocolate and the vanilla, so let's give it a try and find some cups, actually. There we go. And we've got this one mixed with the coconut, the silk coconut here. And anytime you're mixing up a protein powder, if this is something you haven't done before, one of these shaker cups is super helpful. One of the little brothers is like even more helpful with the little battery operated brothers. Or of course, you can just give it kind of like a good whisk if you're just using what you've already got in your kitchen. But if you know it's something you're going to be doing long term, shaker cups are really important, just wash them out as soon as you finish. There you go. OK. Cheers. Jonathan: Yeah, actually tastes pretty good. I like that one. Rebecca: They do such a good job. It's so smooth. They're protein powders, I find, even mixed with water. We didn't have cold, cold water this morning, so we went with milk, but even mixed with water, these ones do really well. What's great about them is they're like an all-in-one superfood protein powder. Right. So you can kind of use it as a meal replacement maybe once or twice a day and then protein content. So we've got per scoop you have 21 grams of protein per scoop you're 13 grams of carbs. Again, this is a meal replacement shake. So you want a little bit of those carbs in there, 7 grams of fiber and just one gram of sugar in here, which. Great they're notes about this one is it's it's a vegan shake. It's gluten free as well. Keto made in Canada, which of course we love that too. Jonathan: You say that it's a meal replacement, So what exactly does that mean to like, I don't have to have dinner, I can just have this? Rebecca: Yeah, that's a great question. I don't know about replacing dinner. That's something I would kind of work with a health professional on to see kind of what works best for you. But often, like, you know, it can be like a really good snack or maybe like a breakfast or lunch replacement, depending if you're on kind of a weight loss protocol or something like that, right? What your goals are. So if you're like really don't have a lot of time in the morning, you need something to eat, you could take one of these. Yeah. And just like so quick, so easy, you don't need a lot of time. It can even like kind of throw it in your bag and have it on the go too. That's where these shaker cups are super helpful too. But one thing that's really cool about them is they bought like a pro. Probiotic and enzyme blend in there. Sometimes protein powders can just be difficult on our digestive system and that's what I really love about certain companies. They're going to put some things in there to help help that along. And you've got, it's just a single stream probiotic, but it's really nice to have that addition, just a good general probiotic that helps with kind of, again, minimizing any digestive discomfort thing. So another really awesome note about the good protein. I think this might be a favorite. Jonathan: I think so. Rebecca: OK, so now we're going to try the Botanica. So Botanica perfect protein. This is a really nice simple vegan protein. And apart from the good protein, this one is not a meal replacement. It's really just like a protein shake. What's really nice about this is there's no pea protein in it. A lot of people have become sensitive proteins, right? They're they're using it more and more as like an additive in foods. And just when that happens and we're exposed to things over and over, we just become sensitive to it, right? So that's what's nice about this. If you found that you are sensitive to pea protein. No protein in here, but still a really awesome vegan protein powder and is a complete protein which we can kind of talk about what that means. Easily digestible for sure. But the other thing I really like about this one is I'm, I'm a little bit of a little picky about stevia and like the types that they use, right? They sweeten this with my fruit, which is really nice. And I just find it to be a smoother sweetener. So the body needs about 20 different proteins or amino acids to function properly and nine of those amino acids are called essential amino acids, so we need to get those from diet; they're not produced naturally in the body. So that's what you're looking for in a protein powder: that they have those nine essential amino acids. That's where they work together: they put brown rice in there, quinoa, and coconut, and then there's some vanilla and monk fruit. So together, the quinoa and the brown rice, those two grains with the coconut, make a complete protein. Really important to look for that if you are investing in a protein powder. 20 grams of protein per scoop in your vanilla, 14 grams of carbs. It's vegan, so there's some grains in there, which will give you some of your carbs, 3 grams of fat, and then you've got 5 grams of sugar, 4 grams of fiber in there. So that's your breakdown for the Botanica protein. The chocolate is pretty similar, a little bit different, but similar for the most part. The other thing I wanted to talk about: do you know how much protein you're supposed to have? Jonathan: No idea. Rebecca: A safe upper limit would be about 3.5 grams per kilogram of body weight, but that is a lot of protein to have in a day. You'd be looking at an athlete or a really endurance or strength trainer. Older adults need a little bit more: 1.2 to 1.5 grams per kilogram. You're minimum you're looking at is 0.8 grams of protein per kilogram of body weight. You can Google that and do the math to see if that works for you and maybe creep yourself up a little higher than that minimal amount. Jonathan: Just one question: is there a time where you can have too much protein? Rebecca: You want to watch for your kidney health. Sometimes having too much protein, if you have any kidney disease or weakness, can make it a little more difficult. But for most healthy people, you're unlikely to hit that too-high amount of protein. Let's mix up another one. Should we try first? We've got our egg white protein and our Real Easy meal replacement. We'll do Real Easy. Perfect. This is an all-in-one shake similar to your gut protein, which is awesome. It's like a meal replacement. One big difference about this one is the addition of PGX, which is a fiber that can help you feel a lot more full. Really great for cholesterol, lowers cholesterol as well. So that's why this is a really nice meal replacement. Makes you feel nice and full, like you've had a meal, which is really important. Normally, for a serving, you're going to do 2 scoops, but we're just doing a small amount, so I'm going to do 1 scoop. These come in multiple flavors, not just chocolate. You've got strawberry, vanilla, and chocolate. They also have a whey version right now for meal replacement, but they have a vegan version as well for those who need that. A difference between vegan proteins and whey protein is whey is absorbed quite quickly, which is nice, especially post-workout. It's a little more difficult to digest and absorb vegan proteins, but a lot of them have added enzymes to help with that. Outside of the gym, some other people who often need higher protein, specifically the elderly population, may find it harder to digest meat proteins or lose their appetite for meat. Protein powders can be nice to maintain muscle mass. Jonathan: Never had that one—very good. Rebecca: A lmost like a little milkshake. Really good, especially if you blend some ice in there. That's your Real Easy by Natural Factors. Protein content: 25g per two scoops for your serving. Carbs: about 22g, as this is a meal replacement. Fat: 7g, fiber: 4g (from PGX, keeps you feeling satiated). Very tasty and lowers cholesterol as well. Great-tasting shake, even more of a favorite over the good protein, though whey is a little easier to get flavors. Last one: egg white protein. Becoming popular, especially for keto, low carb, no sugar, 1g carb per scoop. We need 20 different proteins for our body to function, and essential ones must come from our diet. Three are branched-chain amino acids, great post-workout. Egg white protein is awesome, rich in BCAAs, comes in vanilla, chocolate, and unflavored. Super versatile. Cheers. Jonathan: Very interesting. Definitely different from the others. Rebecca: Froths easily, 24 grams of protein per scoop, 1g carbs, no sugar, no fat. Handy to have around. Jonathan: A lot of people might be intimidated by protein powders, but really it's simple: put powder and milk together and mix. Rebecca: Super simple. Some trial and error with flavor and texture, and you may need to test whey versus vegan. Some protein powders have sample packets. Staff can help guide you on different options. Jonathan: We have a lot of great protein powders available, and you can always ask an associate for help to find what best suits your needs. Thanks for watching. We'll be back with another one soon. Have a good day.

Simple Ways to Improve Your Health with Fresh, Nutrient-Rich Foods Discover the health benefits of fresh organic produce! Learn how carrots, strawberries, blueberries, tomatoes, and bell peppers can support eye health, antioxidants, fiber, hydration, and overall wellness. Tips from nutritionist Rebecca at Joanne’s Place. We have a full transcript of the episode below. Wellness Wisdom Episode 8: Fruits and Veggies Jonathan: Hi, I'm Jonathan Tessier and we're back here with another one of our Wellness Wisdom series with our nutritionist, Rebecca. How are you doing, Rebecca? Rebecca: Morning. I'm good. How are you this morning? Jonathan: I'm good, I'm doing, not bad. So one of the great things about Jo Anne's Place is we have many supplements and many other things that can help so many different problems that you might have, but we also have fresh organic produce and that is just, you know, if you're a foodie like me, it's just a great thing. So let's talk a little bit more about our produce. So we got a lot of really great stuff here, so let's just get into it. Like what do you want to talk about first? Rebecca: Let's just maybe start right here with our carrots. So we kind of focus on some more in season veggies that we can talk about, which is awesome because nutrient content of in season veggies is that much higher. It hasn't traveled as far, it's usually from local farms. Then that's something that we try to source as much as we can as well. So yeah, so carrots. So what do you know about carrots? Jonathan: All I know is that think about carrots as I believe they give you better eyesight because of the beta carotene in them. Rebecca: You got it. Yeah, exactly. That's the main like powerhouse in the carrot. So beta carotene is like a precursor to vitamin A, so it will convert to vitamin A and super high in carrots for beta carotene and exactly it's shown to help prevent things like macular degeneration and cataracts. So a really good thing to add. And I just wanted to spin off of how cool it is to have all this beautiful like organic produce. You know, there's a saying that says you can't supplement a bad diet. So of course we've got all these options for different supplements if you know, you have conditions that need that, but really your diet. That's the foundation of your health. So you really want to make sure you've got that solid foundation and then kind of layering in supplements on top of that. They can, supplements can certainly get you to where you want to go a little bit faster, but you really want that foundation in place of really awesome foods. Jonathan: Absolutely. Yeah. So that's a little bit about carrots. Let's talk about strawberries, I think that's one of our one of my favorite berries for sure. Rebecca: OK, definitely in competition with blueberries. Yeah, what do you know about strawberries? Jonathan: Ohh, I know... They're very delicious. I enjoy eating them. Yeah, that's about it though. Rebecca: Fun fact, really high in vitamin C. I know we often think of like our oranges for vitamin C content, right? But that and actually we'll get to our peppers, strawberries and vitamin C. Strawberries and peppers are very high in vitamin C, so that's really good. Excellent source of fiber as well and then as with any of those deep dark berries, the fruits really high in antioxidants, right. Do you know what an antioxidant is? Jonathan: Not exactly. Rebecca: One of our staff here that's been here for quite a long time and she does a really good job at having an analogy for antioxidants and free radicals. So basically what antioxidants do is they kind of neutralize free radicals. So what free radicals are are like an electron with an unpaired molecule. So they're kind of going around your body trying to find a friend trying to pair that last kind of molecule. And what antioxidants do is they donate that so they neutralize those kind of molecules in your body. So the way that Anne talks about it is like, think about a person in a bad mood. They're kind of going around and maybe they're a little bit grumpy to the cashier. I know that's not our customers, but maybe a little bit grumpy to the cashier. And then the cashier's kind of like got their back up and they're kind of bummed. So they're going to go maybe be a little bit grumpy to the next person they see. That's kind of like a free radical and then an antioxidant is one of those really wonderful people that can maybe kind of sense that and give out a hug or give it a warm smile. Think of those as kind of your antioxidants, right? So strawberries, they're like a very nice customer that comes in and exactly that's right and cheers up our kind of whole day. So yes, really high in antioxidants and might as well just jump to blueberries in that case. So same thing. One of the highest antioxidant ratings in blueberries and both fruits, berries in general just being really high in fiber, which is really important as well, and really low glycemic. Jonathan: So you're not going to spike your blood sugar by consuming berries. They're a nice, safe fruit that way, right? So they do have sugar in them, but it's not like eating a chocolate bar. Rebecca: That's right. You got it. And especially with that high fiber content, that glycemic index is so much lower. So you've got a little bit of sugar, but you've also got that fiber, awesome antioxidants in there as well, right? Jonathan: For sure. We got some other stuff here. One thing we got is some grape tomatoes here, and I'm a big fan of tomatoes. You know, a lot of people don't like them, but I personally really enjoy them. So what can you tell me about tomatoes? Rebecca: So tomatoes are rich in lycopene. So lycopene is another one of those antioxidants. Specifically that one is studied to help with cancer prevention. You'll find that lycopene and a lot of our prostate supportive supplements as well. So that's really great. Kind of notes about tomatoes, but also nice water content, so really hydrating. Really high in fiber as well. So really good absolute option. Jonathan: And then we got bell peppers here. Now this is something I use a lot. I use them like salads and use them to put on meat and stuff. And what I've heard is that a red bell pepper has more vitamin C than an orange actually. Rebecca: You got it yes. And you know, actually I, I never heard it put this way until I was doing some research. One of the highest nutrient content in your bell Peppers, not so much your green Peppers, but those specifically maybe red bell Peppers, orange bell Peppers, is one of the most nutrient dense foods, which is a really cool fun fact, especially these ones are so easy to eat with like a dipper or something. With like bottle ones, I love eating those so and then of course, you know, you've got high in fiber. Most of these veggies are going to have a good fiber content. Jonathan: Absolutely. And here we got some things. Now, I'm not gonna say I'm a fan of these because I'm not really, but they're so good. What can you tell me about beets? Rebecca: They are one of like... caramelized beets or roasted beets... are one of my favorites. Have to try it in the oven. I'll try it in the oven. Not pickled beets. If that's your first introduction, you're probably not a beet fan. But so again, you look at this deep dark color, right? Really going to be high in AP oxidants. Beats are really liver supportive. So excellent for liver. Yeah, those are kind of fun facts. And you can eat the greens. I will say it's not my favorite thing. They're a little bit. Could be, could be the chef actually might be the problem, but you can actually eat the beans. These beet greens are really excellent for you as well. Jonathan: Well, that's very interesting. I didn't know that actually. OK, well, the other thing we got here, these are cucumbers. Can you tell me about cucumbers? Rebecca: So really high hydration content, like water content. Like cucumber, which is really awesome, great for hydration, really awesome fiber in there as well, but high in the mineral silica as well. And that's really important for like skin. So connective tissue. So fun fact about your cucumbers, and they're just, I mean, I know I'm a big fan. They're just really delicious. Can I share a recipe that I really like with you? Jonathan: Sure. Yeah. Rebecca: So carrots. Something my partner and I've been doing a lot is appealed carrot salads. So basically you take your veggie peeler, you can take off the skin. I don't always if I wash my carrots, I might leave the skin on. But you just peel like ribbons of carrots and do a bowl. And then you add sesame oil, salt, pepper, red chili flakes. And then what else you're going to add some like rice vinegar, just like a really quick. Any kind of salad, and then you're getting all your beta carotene in there. But it is delicious. Jonathan: That does sound really good, honestly. And the thing about cucumbers, I believe with the sun out, these are, like I said, they're very hydrating. So it's good to eat these kind of foods when it's hot out, right? Rebecca: Got it. Yeah, That your watermelon too, of course. Really high water content, especially for those people who really aren't water drinkers. I often recommend those really like water heavy fruits. Yeah, Yeah. Especially during these hot times. Definitely. There's something you can get out of that for sure. Also, I mean, you must-- you've got to be a corn lover. Jonathan: O f course. Rebecca: Obviously, yes. I expect everybody to be. So sweet corn is one of those other really awesome, like, summer, veggies actually available, you know, through into the fall. As well. So your corn really high fiber content, but actually another really important antioxidant, lutein is something that you can find in corn. So that's really great for your eyesight as well. So pair that with some carrots and you're really taking care of your eyes. And then cherries, yeah, I mean, I've been like buying bags and bags and bags of cherries already this year. One of my favorites. So again, what do you think of like you think of these deep dark colors are going to be really high in antioxidants as well. So that's really great thing about cherries and then really high fiber content. So with all of that said, I think something that we've hit on in almost every single video is how important the diversity of the foods that you're eating. Because you get, you know, vitamin C from this fruit, vitamin K from this veggie, minerals from this, you know, root vegetable, all these different things. So really important to diversify your plate and make sure you're eating all different colors, all different types of fruit and veggies. And then, you know, you're getting all those different really antioxidant powerhouses and, and nutrients. Jonathan: I know a lot of people hear the phrase certified organic, but we don't exactly. Some of us don't exactly know what that means. So what exactly does it mean? Rebecca: Yeah, so there's lots of different kind of stipulations that go into organic, but the main thing you're looking at is it's not containing any synthetic herbicides, pesticides, fertilizers. And if something certified organic, that also means it's non-GMO. As well, So you can feel really good about that, right? But I know for me, I, I can't always buy all of my produce organic. I don't know about you. Financial health is really important to all of us. So I know for me, financial health is really important and, and times are a little tougher this year, let's be honest. So I can't always buy all of my veggies and fruit. So that's where something like The Dirty Dozen and the Clean 15 list come in. Have you ever heard of that before? Jonathan: I have, but I'm not completely sure about it. Rebecca: So the Environmental Working Group puts The Dirty Dozen and the Clean 15 list together every year. And what they do is they test the pesticide content in fruits and veggies after they've been peeled. So The Dirty doesn't is exactly what it sounds like. It's twelve of the most kind of highest tested pesticide fruits and veggies. So you've got your dirty dozen list and then your clean 15 list as well are the is the opposite end of the spectrum. So the veggies that maybe you don't need to spend your money on buying organic, you know we do. See that nutrient contents and organic foods tend to be higher kind of overall. But you know, like we said, financial health is important. So take a look at that. I think we've got it posted on our social media, maybe even on our website as well , that Dirty Dozen and Clean 15 list. And then you can know kind of where to prioritize your money that way. Some things off the top I know, are, you know, Peppers. For one that you may want to buy organic, they're a little bit heavier, more heavily sprayed blueberries as well, another one that you may want to purchase organic. And strawberries are another one too. But carrots I believe are one on your clean 15 list. So maybe that's something you don't necessarily have to buy organic. Jonathan: And also, if you have any other questions about any of this kind of stuff you can always come into Jo Anne's and one of our highly educated associates will inform you about all the many different things about the products that we have here. But that's gonna do it for us today. Thank you very much for watching. Have a good day,

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