What We’re All About

The Power Up program identifies quality products through clean and transparent labeling. These products will provide energy supportive nutrients essential to the body.

Our Mission

To engage and simply educate our customers on the importance of using quality food as fuel.

danille

Meet Danielle!

Holistic Nutritionist (R.H.N.), Natural Chef. R.M.T.

Danielle has grown up in the grocery business and is very passionate about healthy lifestyle choices and the importance of reading food labels. She’s been practicing in the health and wellness industry since 2006 and in 4 years she graduated from the Canadian College of Massage and Hydrotherapy, Canadian School of Natural Nutrition, and Bauman College in Berkley California. Danielle co-founded a company called 4 the Luv of Food, which developed a formula that has helped over 200 people gain control of their blood sugar levels. Using this simple formula she lost 23 lbs. in 3 years and hasn’t looked back. She developed a line of blood sugar friendly snacks called Danielle’s Naturals and believes healthy eating should NEVER compromise flavour. Danielle finds joy in educating and motivating others to make more mindful food choices.


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Power Up Your Food

In Season Foods

We live in a country that has a limited growing season but in those 160 days of the year we yield some of the most delicious fruits and vegetables. We are also fortunate enough to have some impressive greenhouse crops year round.
When produce comes to us from other countries they are picked early to ensure ripeness upon arrival, which deprives the fruit or vegetable of optimal high-energy nutrients. Local produce is picked ripe, with minimal travel time allowing for peak nutrition.

We want to encourage you to eat with the seasons. Local, seasonal, homegrown food sustained our ancestors in a healthy manner providing all the energy they needed for their day. There were no strawberries in the winter, and while we are fortunate to have them available to us, are they going to give us the most nutrients? Not likely. Past generations were not influenced by the nutritional advice that promoted foods inaccessible to them. They kept things simple and so should we.

It’s our job at Vince’s to identify Ontario’s Goodness as well as in-season produce year round to make sure you’re getting nutrition at its finest.



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Local Foods

We are a community-based store that loves to support local. Beyond our produce department we have many suppliers that offer products using locally sourced ingredients. Buying local foods:

  • Supports our economy through local farmers and other producers.
  • Encourages sustainable agriculture.
  • Are more nutritious and taste better.

Whether it’s oats, barley, maple syrup, or honey we take pride in bringing awareness to products that support the local movement.



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Blood Sugar Friendly Foods

One of the main contributors to today’s health issues is excess sugar, which comes in the form of carbohydrates. All foods fall into one of, or a combination of three main nutrients – carbohydrates, fats, and proteins. The body can breakdown and use all three, but the only one it can readily store are the carbohydrates.

Carbohydrates include sugars and starches as well as indigestible fibre which helps to slow down the rate at which the sugar is absorbed into the bloodstream. Once consumed, all carbohydrates turn into glucose (sugar) which the body may use for energy or store as glycogen in the liver and muscles.

When we over consume carbohydrates and our body has to continuously store unused glucose, the glycogen tanks get full causing glucose to pool in the bloodstream. This increases the body’s production of insulin. Over time the body can develop a resistance to insulin, a hormone produced by the pancreas that shuttles glucose to the cells for use or storage. With excess glucose floating around the bloodstream the liver sends it to the fat cells and can also make it into LDL cholesterol, which is when diabetes and other diseases can manifest.

Diet plays a huge role in controlling insulin and blood sugar levels. Fats and proteins slow down the rate in which sugar is absorbed so they are good additions to carb heavy meals allowing the body to use the carbs for energy leaving nothing left to store.

Now that we’ve broken down the basics there’s a general rule that we stay true to, never eat “lonely” carbs.

We use a simple formula created by 4 the Luv of Food to identify the blood sugar friendliness of a product:

Carbohydrates (–) Fiber (–) Fat (–) Protein should = 0 or less than 0

We will be using the “Balance Factor” (BF) scale to clearly identify a products impact on our blood sugar. If a product has a number of 0 or < 0 then it has the green light.

If the product has a positive number then caution (yellow) is advised and pairing is recommended. For example: pairing crackers with cheese, apple and peanut butter, berries and Greek yogurt.



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Clean and Transparent Foods

What defines a clean label? Simplicity. Products made with minimal and pronounceable ingredients. Foods that are clean will provide energy, potential vitamins and minerals, and result in little to no waste. Clean foods should leave you feeling energized, healthy and satisfied. When you fuel yourself with quality foods your body is less likely to crave foods that aren’t beneficial.

Picture yourself looking through a clear food package and being able to see every single ingredient listed. Does that product look as appealing? Transparency is feeling comfortable looking at every ingredient and still wanting to take it home. When you look at a conventional food label there are likely several ingredients you may not understand. Some of them are fancy words for harmless add-ins and some of them are quite harmful especially when consumed on the regular. We understand that it’s nearly impossible to avoid every processed food but we are going to give you a clear picture on what to look for and what to avoid.

Here’s a list of food additives that sound scary but aren’t:

Guar Gum and Xanthum Gum – both vegetable derived and aid as a thickening agent especially in gluten-free goods.

Lethicin aka soy lethicin – Used as a stabilizer in bread and prevents salad dressings from separating. Derived from corn so best to look for organic and non-gmo products.

Ascorbyl palmitate – an antioxidant made from Vitamin C and palmitic acid, a natural compound derived from fat. It prevents spoilage in food and your body will use the vitamin C and breakdown the rest.

Absorbic Acid – another term for Vitamin C. It used to maintain the colour, flavour, and texture of foods.

Lactic Acid – made from fermented corn, beet, or cane sugar. Often found in probiotic rich foods.

 

If you see the following “toxic” ingredients on a label it’s best to avoid if you value your health:

Synthetic Trans Fats (partially hydrogenated vegetable oils)

High-Fructose Corn Syrup (HFCS)

Artificial Sweeteners

Sodium Benzoate and Potassium Benzoate

Butylated Hydroxyanisole (BHA and BHT)

Artificial Flavours

Artificial Colours (Yellow 5, Red #40 and Blue #2)

Yeast Extract (another form of MSG)



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Minimally Processed, Whole Foods

Fruits, vegetables, legumes, poultry, and meat are examples of whole foods. Rolled oats, and nut butters are examples of whole foods that have been minimally processed. While typically the most nutritious foods are on the perimeter of the grocery store the inner aisles have some hidden gems that are whole food based and we’re going to tell you all about them. 



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Convenient and Realistic Foods

Convenience foods have a bit of a bad reputation. Often they are associated with highly processed, pop-in-the-microwave, and serve type meals. This can be true, but as our lives become faster paced and the emphasis on health increases, so have our options. Retailers have adapted to meet the needs of their customers and lots of fresh and healthy options are available daily in stores. Vince’s puts time and thought into a variety of prepared foods made onsite. We are also going to put together some health conscious specific meals for an easy grab and go without the compromise… stay tuned! We will also be highlighting products on our shelves that are multi-purpose. If we recommend coconut flour we will be sure to include preparation suggestions and recipes at our in store demos. 



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Weekly Blog
Strawberry Cheesecake Cupcakes

June 18, 2018

Power Up Approved Strawberry Cheesecake Cupcakes

Strawberry Cheesecake CupcakesWith fresh Ontario strawberries now available in store, this fast and easy mini cheesecake recipe is the perfect compliment for your next back yard BBQ or party.

Each mini cheesecake is a perfect two-bite indulgence. The filling is smooth, light and creamy just like its full-sized version. And the cinnamon in the crust, if you choose to use it, is the perfect little zing to wake up all the other flavors. Top each little morsel with fresh fruit or a fruit puree and you won’t even notice it’s not a full slice of cheesecake.

With the season of entertaining upon us this recipe can be done ahead of time and refrigerated or frozen (without the topping) so you will always have something on hand for your family or guests. Take advantage of what the season has to offer and treat yourself to something delightful.

Strawberry Cheesecake Cupcakes

  • 1 cup oat flour*
  • 1/2 cup melted butter
  • 1 tsp cinnamon (optional)
  • ¼ cup sugar
  • 2 packages cream cheese
  • 1 tsp vanilla
  • 2 eggs
  • 1/3 cup sugar
  • 2 cups fresh sliced Ontario Strawberries

What to Do:

  1. Pre heat the oven to 350F
  2. Mix the oat flour, butter, sugar and cinnamon together and divide evenly into 12 lined muffin tins. With the bottom of a greased glass, press the mixture down firmly to line the bottom of the muffin tin liners.
  3. Bake crust for 5 minutes. Remove from oven.
  4. Mix the cream cheese, vanilla and sugar together with a hand mixer and add the eggs one at a time. Continue blending on medium speed until smooth.
  5. Pour mixture evenly into the muffin tins.
  6. Bake at 350 for 15 minutes or until almost firm in the center. Remove from oven and let cool.
  7. Serve with a dollop of whipped cream or Greek yogurt and fresh sliced strawberries.

*Using oat flour in this recipe increases the fiber content and lowers the glycemic index making this dessert less likely to send your blood sugar soaring. To make your own oat flour measure out 1 ¼ cup rolled oats to make 1 cup oat flour and process until finely ground.

Hope this inspires you to get out there and enjoy fresh strawberries. Please feel free to share your favourite strawberry recipes in the comments below.

Our Power Up Mission is simply to educate our customers on the importance of using quality food as fuel.  For all your Power Up news make sure you check out Vince’s FacebookInstagram, and Twitter.  Also make sure to follow @VincesMarket and #powerupwithvinces, sign up for our Power Up Newsletter and keep an eye out for nutrition tips and tricks from me, our in-house nutrition expert!

To our health & wellbeing,

Danielle

Asparagus, Bacon, and Goat Cheese Frittata

June 4, 2018

Asparagus, Bacon and Goat Cheese Frittata!

Asparagus, Bacon, and Goat Cheese FrittataYou can now find Ontario asparagus in stores. I love how asparagus paves the way for all the yummy seasonal produce that follows. You can really taste the difference between a local fruit or vegetable versus one that has travelled miles to get here.

Asparagus is one of my favourite vegetables. It’s versatile and particularly nutritious this time of year. Asparagus has a unique mineral profile that makes it an effective natural diuretic, which promotes detoxification and cleansing. It also contains an abundance of folate, which is great for expecting mommas. There are lots of ways to reap the health benefits of this vegetable.

Get Friendly with Asparagus:

  • Marinate in olive oil, Dijon mustard, and a touch of honey, grill on the BBQ
  • Shave raw into rice dishes or salads
  • Roast and drizzle with balsamic glaze and shaved parmesan or blue cheese
  • Eggs! Benedict, scrambled, omelet. Sprinkle with sea salt and grab the hot sauce.
  • Asparagus and pancetta pizza… enough said!
  • Chilled asparagus soup
  • Bread and pan fry until crisp

It’s been mentioned before that I just love eggs! I especially love when they can be combined with seasonal vegetables. Asparagus is one of my favourite additions to eggs and this frittata recipe is perfection! While it’s nice enjoyed fresh, I really enjoy it as leftovers the next day once the flavours have melded together. It’s also great between 2 slices of bread.

Asparagus, Bacon and Goat Cheese Frittata

 What You’ll Need:

  • 6 eggs
  • 2 tbsp cream
  • 1-2 tbsp fresh basil, chopped
  • Salt and black pepper to taste
  • 1 cup asparagus, use a vegetable peeler to make ribbons
  • 2 slices bacon, cooked and cut into small pieces
  • 1 oz goat cheese, crumbled

Serves 4

What to do:

1. Preheat oven to broil.

2. Whisk together the eggs, cream, salt, pepper, and basil in a bowl. Heat a non-stick skillet buttered, or coated in oil over medium heat and sauté asparagus ribbons for about one minute.

3. Pour the egg mixture over the asparagus and let cook for a couple minutes until they start to set.

4. Sprinkle the bacon and goat cheese crumbles evenly over top and then place the skillet in the oven.

5. Broil the frittata until the top is set and golden brown, 4-5 minutes.

6. Remove from oven and let it stand for a couple minutes before serving.

Now is the time to take advantage of local grown produce so get creative and enjoy!

Our Power Up Mission is simply to educate our customers on the importance of using quality food as fuel.  For all your Power Up news make sure you check out Vince’s FacebookInstagram, and Twitter.  Also make sure to follow @VincesMarket and #powerupwithvinces, sign up for our Power Up Newsletter and keep an eye out for nutrition tips and tricks from me, our in-house nutrition expert!

To our health & wellbeing,

Danielle

Is Canada's Food Guide really broken? Power Up Nutrition with Vince's Market

May 21, 2018

Is Canada’s Food Guide Really Broken?

Is Canada's Food Guide really broken? Power Up Nutrition with Vince's MarketCanada’s Food Guide, “the cornerstone to the country’s approach to healthy eating” has been under scrutiny for years.  Comments like “it’s outdated, confusing and broken” have turned many health conscious Canadians to other sources when looking for a healthy diet.

I’m not one of those folks.  I believe that Canada’s Food Guide works.   But to be effective, Canadians need to eat food; real food and not just calories.  It is the ‘food’ guide for heaven’s sake.

Canadians, and the World, Should Be Eating REAL Food

The difference between food and calories is that food comes from plants or animals and is eaten close to its original form.  Potatoes, chicken, rice, vegetables, butter, and eggs are all foods that look like themselves.  On the other hand, calories are just imitations of food.  Potato chips, imitation crab, smoothies, granola bars, ‘hot pockets’, and cheese spread are examples of marketable calories that the food industry has convinced us are ‘food’.

Avoiding Excess Ingredients in Processed Foods

Here’s the thing… If we just stuck to good, ole’ fashion food and avoided the convenient knock-offs, we would avoid the excess ingredients that aren’t supposed to be there.  Imitation crab is the perfect example… imitation crab uses Pollock, a north Atlantic fish that can be manufactured to form a sturdy gel that is shaped into thin strips to mimic the texture of crab meat.  Using Pollock should make the imitation crab meat a protein but it doesn’t.  Imitation crab meat ends up with a higher carbohydrate content due to the process of adding sucrose to prevent the gel from degrading during freezing and increasing its shelf life.  Cheese spread is another prime example of a product that is predominantly a carbohydrate.  This is as opposed to real cheese, which is all fats and protein.

We can blame the food industry for manipulating foods into calories but it’s up to us to recognize real food and to stop buying the convenient calories that make up >50% of grocery store products.  As for the effectiveness of Canada’s Food Guide, we’ve been silly to try to use a ‘food’ guide on anything but food.

Our Power Up Mission is simply to educate our customers on the importance of using quality food as fuel.  For all your Power Up news make sure you check out Vince’s FacebookInstagram, and Twitter.  Also make sure to follow @VincesMarket and #powerupwithvinces, sign up for our Power Up Newsletter and keep an eye out for nutrition tips and tricks from me, our in-house nutrition expert!

To our health & wellbeing,

Shannon

May is Celiac Awareness Month - Gluten Free Gluten Intolerance Vincec's Power Up Program

May 7, 2018

May is Celiac Awareness Month

May is Celiac Awareness Month - Gluten Free Gluten Intolerance Vincec's Power Up ProgramMay is Celiac Awareness Month. Celiac disease is a condition that damages the lining of the small intestine when a person eats gluten. Gluten can be found in wheat, barley, rye, or some oats, preventing the intestine from absorbing necessary nutrients. Today many people are going gluten free, not just those who suffer from an intolerance.

Here are a few things to be mindful of if you’re considering a gluten free diet:

 

1. Check the Whole Label

A gluten free label does not necessarily equate to healthy or nutritious.

2. Check the Sugar Content

Sometimes products will make up for a lack of gluten by adding excess sugar.

3. Avoiding Gluten Completely is Tough

It means more than just giving up traditional breads, cereals, pasta, pizza, and beer. Gluten also lurks in many other products. Make sure to familiarize yourself with sources of gluten.

If you want to give up gluten the healthy way, here are some great tips:

  • Avoid anything processed; gluten free or not.
  • Eat whole foods that are naturally gluten free such as fruits and vegetables, eggs, meat, fish, nuts and seeds.
  • Beware if the package has a health claim on it. Fancy labelling is often a lovely disguise for hidden ingredients.
  • Load up on fermented foods for gut health such as sauerkraut, kimchi, and kefir.
  • Consider getting tested to see if gluten intolerance really is an issue for you. This can really motivate you towards a gluten free lifestyle.

Pancakes are one of my favourite breakfast/snack foods. I usually make an oat-based pancake but these are a nice hearty gluten free alternative. Give them a try!

Gluten Free Cinnamon Almond Flax Pancakes

  • 1 cup almond flour
  • 2 Tbsp flaxseed meal
  • 1/4 tsp baking soda
  • 1 tsp cinnamon
  • 2 large eggs
  • 2 Tbsp milk
  • 2 tsp vanilla
  • 1 Tbsp coconut oil
  • Maple syrup for topping

Makes about 8 medium pancakes

What to Do:

  1. Whisk almond flour, flaxseed meal, baking soda, cinnamon and salt in a medium bowl until well blended.
  2. In a separate bowl whisk together egg, milk and vanilla then add wet to dry and mix to incorporate.
  3. Spoon 2 Tbsp of batter onto an oiled skillet. Cook over medium heat until bubbles begin to form.
  4. Flip and cook for another minute or two on the other side. Repeat with remaining batter.
  5. Serve with mixed berries and top with maple syrup and Greek yogurt desired.

**Cooked pancakes can be frozen individually and then popped into toaster for an easy satisfying snack.

Our Power Up Mission is simply to educate our customers on the importance of using quality food as fuel.  For all your Power Up news make sure you check out Vince’s FacebookInstagram, and Twitter.  Also make sure to follow @VincesMarket and #powerupwithvinces, sign up for our Power Up Newsletter and keep an eye out for nutrition tips and tricks from me, our in-house nutrition expert!

To our health & wellbeing,

Danielle

Orange Juice Dilemma - Is Orange Juice Healthy? Vince's Market Power Up Program Nutrition Information

April 23, 2018

The Orange Juice Dilemma: Keeping it in Context

Orange Juice Dilemma - Is Orange Juice Healthy? Vince's Market Power Up Program Nutrition InformationA wise Dean of Nutrition at Ryerson University once said, “Research, no matter how good it is, has to be taken in context”. With the insane amount of nutrition related research to read on social media, we often forget this very important point.

The Orange Juice Dilemma

Here’s an example: good, old orange juice has been villainized for being too high in sugar and therefore, no healthier than a soft drink.  Though orange juice has always been the ideal remedy for preventing scurvy and bringing a diabetic or dehydrated child back to a state of stable blood sugar, an ample serving of orange juice, when consumed alone, can cause a blood sugar spike similar to when drinking a soft drink.

Keeping It in Context – Study Control Factors

Here’s what the dean meant about “keeping it in context”.  Researchers can prove just about anything if they change the variables of the study; variables such as quantity, quality, and method.  An 8 oz. glass of orange juice instead of the traditional 4 oz. one. Processed juice rather than freshly squeezed. Or a single glass instead of as part of a meal, will turn the healthy orange juice into a culprit for obesity.

Everything in Moderation

Fruit is an important part of Canada’s Food Guide whether you consume it in a 4 oz. glass or in its original form.  To villainize fruit juice by taking it out of its proper place, might bring us back to a time where nutrient deficient diseases left children with symptoms of weakness, anemia, gum disease and skin problems.  And let’s not forget that juice glasses used to hold only 4oz. and that juice was only PART of a healthy breakfast.  The last thing our ancestors expected us to do with orange juice was ‘super-size it’, drink it alone, or make a screwdriver out of it!

Everything in moderation; everything in context!

Our Power Up Mission is simply to educate our customers on the importance of using quality food as fuel.  For all your Power Up news make sure you check out Vince’s FacebookInstagram, and Twitter.  Also make sure to follow @VincesMarket and #powerupwithvinces, sign up for our Power Up Newsletter and keep an eye out for nutrition tips and tricks from me, our in-house nutrition expert!

To our health & wellbeing,

Shannon, Guest Blogger


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Identifying Products In Store
PowerUp_website_AUG16_Sliced_Shelf Talker

Looks for our PowerUp tags throughout the store to find products that are PowerUp approved. Watch out for special “Food for Thought” tags on these shelf talkers for relevant and interesting information about the products.

Be sure to check out our demo schedule for opportunities to try new products and chat food with Danielle, our in house Nutritionist.

Follow us on Facebook and Instagram for foodie insights and delicious recipe ideas.