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.


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.


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.


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.


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)


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. 


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. 

Weekly Blog
Flourless Almond Butter Brownies

February 12, 2018

Surprise Your Valentine with Flourless Almond Butter Brownies!

Flourless Almond Butter BrowniesValentine’s Day is coming up and it’s a fun time to show your loved ones just how much they mean to you. Too often at Valentine’s day that comes in the form of sugary treats.

This year why not opt out of the store bought treats and bake up a batch of something delicious.  I remember when I was little my mom would always put a home baked treat in my lunch box on Valentine’s Day and I plan to continue this special tradition for my little ones.

Baked Goods without the Artificial Sugar & Flavours

Now on to the baked goods…. I’m always looking for a way to trade in the artificial flavours and sugars for a healthy alternative. These Almond Butter Brownies are AMAZING! Make them as a holiday treat for your loved ones or ‘just because’ they are sooo good!

Flourless Almond Butter Brownies

Makes 16 Brownies


1 cup creamy almond butter
½ cup sugar (I used coconut sugar)
¼ cup maple syrup
1 tsp vanilla extract
2 eggs
¼ cup cocoa powder
1 Tablespoon coconut flour
½ tsp baking soda
¼ tsp sea salt
¼ cup dark chocolate chips


  1. Preheat oven to 350F and generously grease a 9×9-baking dish with oil or butter.
  2. To a large bowl add creamy almond butter, sugar, maple syrup, vanilla extract, and eggs. Mix well until mixture is fully combined and thick. Stir in cacao powder, coconut flour, baking soda, and sea salt until combined. Finally, stir in dark chocolate chips until just combined. The brownie mixture will be very thick at this point.
  3. Scoop brownie mixture into greased baking dish. Wet the spatula to make spreading easier. Bake brownies for 14 minutes, or until edges are slightly browned and knife inserted into the center comes out clean. Over baking brownies will cause them to dry out.

Some other tasty treats to consider:

What are some of your homemade baked goods to make for Valentine’s day?

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!

Happy Day of Love everyone!


homemade potato skins

January 29, 2018

Power Up Approved Healthier Super Bowl Snack Recipes

homemade potato skinsThe Super Bowl is one of the biggest calorie fests of the year. Whether you’re a football fan or not, most people end up celebrating in one way or another and enjoying some good eats. While I love indulging from time to time I still manage to find some balance. I’ve just reached a point where I just don’t enjoy going completely over board and neither does my body.

Here are a few of my favourite Power Up Approved Healthier Super Bowl Snack Recipes worth adding to the spread. Enjoy!

Buffalo Cauliflower Bites 



  • ½ cup whole-wheat flour
  • ½ cup water
  • 2 tsp garlic powder
  • Pinch of salt and pepper


  • ½ head of cauliflower, cut into large florets
  • ½ cup favourite hot sauce
  • 2 tsp butter, melted
  • Crumbled blue cheese (for garnish)
  • Fresh dill sprigs (for garnish)

What to do:

  1. Mix batter ingredients until no lumps.
  2. Add cauliflower to batter, drain, and then arrange on a baking sheet making sure no pieces’ touch.
  3. Bake at 400 F for 15 minutes.
  4. Remove from oven and toss cauliflower in hot sauce and melted butter.
  5. Return to oven for 5 minutes.
  6. Remove from over, garnish with blue cheese and dill and serve.

Loaded Potato Skins


  • 8 (about 3-inch-long) russet potatoes, scrubbed and dried
  • 2 Tbsp unsalted butter, melted
  • Sea salt and fresh ground pepper
  • 2 cups shredded sharp cheddar cheese
  • 5-6 slices cooked bacon or pancetta, crumbled
  • 1/3 cup sour cream
  • 1/3 cup guacamole
  • 2 Tbsp fresh chives or herbs of choice, chopped

What to do:

  1. Heat the oven to 400°F and arrange a rack in the middle.
  2. Prick potatoes several times with a fork or sharp knife.
  3. Place the potatoes on foil lined baking sheet and roast until soft when squeezed and skins are crisp, about 50 minutes.
  4. Remove from oven and let cool.
  5. Heat broiler to high.
  6. Meanwhile, halve potatoes and scoop out flesh (save for another use) leaving about 1/4 inch intact.
  7. Brush both sides of the potatoes with butter and season with salt and pepper.
  8. Return to over, and broil, turning once, until the butter foams and the skins start to crisp, about 3-5 minutes per side (careful not to burn).
  9. Evenly fill each skin with cheese and crumbled bacon. Broil until the cheese is melted, about 2-3 minutes.
  10. Remove from the broiler and top each with 1 teaspoon of the sour cream and guacamole, sprinkle with fresh chives. Serve immediately.

Here are some other healthier alternatives for Super Bowl snacks.

What are some of your favourite healthier Super Bowl snack recipes?

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,


my favourite uses for coconut oil

January 22, 2018

My Favourite Uses for Coconut Oil

my favourite uses for coconut oilAlthough the coconut oil hype has died down I am still a huge advocate and have found a ton of uses for it beyond cooking. My family laughs at me because I seem to suggest it as a solution for everything!

Here are a few of my favourite uses for it:

1. High Heat Cooking

Because of coconut oil’s high smoke point it’s great for cooking at high heat. Many other oils can oxidize when heated.

2. Natural Makeup Remover

Just a touch of coconut oil quickly liquefies eye makeup, making it easy to wipe off. It is inexpensive and void of nasty chemicals you don’t want so close to such a sensitive area.

3. Natural Deodorant Base

Coconut oil has natural antibacterial properties which help to keep odor at bay. Combined with baking soda and some essential oils you’ve got a great deodorant that actually works! I’ve never looked back. Here’s a great natural deodorant recipe.

Since I clearly love coconut oil, I’ve recently started experimenting with coconut milk and I love it! I always use full fat because you know how I feel about my fats.  The creamy consistency it adds to dishes is out of this world. Give this comforting soup a try and you’ll understand where I’m coming from… Enjoy!

Coconut Curried Lentil Soup


  • 2 tbsp butter or oil
  • 1-2 clove garlic, minced
  • 1 medium onion, chopped
  • 1 celery stalk, chopped
  • 2 cups peeled and diced carrots
  • 1 cup potato, diced
  • 1 ½ cup lentils, cooked
  • 2 cups vegetable stock
  • 1 cup Thai Kitchen coconut milk
  • 1-2 Tbsp curry powder
  • 1 tsp ground cumin
  • Salt and pepper
  • 2 tbsp fresh cilantro

What to Do:

  1. In a large saucepan, melt butter or oil over medium heat.
  2. Sauté garlic, onion, celery, carrots, and potatoes for 2-3 minutes.
  3. Add lentils, stock, milk, and spices. Bring to a boil and simmer for 20-25 minutes or until vegetables are soft.
  4. Puree soup with blender and add salt and pepper to taste.
  5. Place the soup in a bowl and garnish with cilantro.

What are some of your favourite ways to uses for coconut oil?

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,


4 tips for staying on track during a busy workweek

January 15, 2018

4 Tips for Staying on Track During a Busy Workweek

4 tips for staying on track during a busy workweekOne of the biggest factors that inhibits consistent healthy eating is a lack of food preparation. If you are out the door to work 5 days a week and you are not bringing lunch, your chances of consuming a well-balanced meal are greatly decreased. During the workday it’s important to stay fueled and focused so you can produce quality work and maintain your health.

Here are a 4 tips for staying on track during a busy workweek:

1. Make Meal Prep Worthwhile

Meal prep is essential to keeping your health goals on track. While it might not be realistic to spend all Sunday afternoon prepping for the week, make extras during your nightly meals so that you can utilize leftovers.

Another helpful tip is to cook separate elements (a pot of grains, a tray of mixed roasted veggies, and a protein) that way you can mix and match them throughout the week and just get creative with sauces and condiments. Here’s a link to some healthy homemade condiments.

2. Keep It Simple

Trying to prepare an elaborate meal at 9pm for the next day just isn’t practical. Also, you want to focus your energy on meals that travel well, and consider whether you have access to a fridge. Try grain salads in a jar, soup in a thermos, wraps, and sandwiches. Bean, chicken, tuna, and egg salads also travel well!

3. Pack Healthy Snacks and Graze 

Sometimes when I just don’t have anything solid prepped I rely on snacks. Most of the time this is how I manage my work days! The key is choosing the right snacks that not only satiate you, but are easy and delicious. You can actually get a lot of nutrients in through hearty snacks.

Here are some great snack ideas:

  • Dips or spreads with veggies or crackers (try this delicious cauliflower hummus recipe)
  • Protein bars
  • Nut and seed trail mixes
  • Fruit and yogurt parfaits
  • Roasted chickpeas
  • Apple and nut butter
  • Homemade granola bars, or muffins (like these Coconut Almond Bars)

4. Find a Happy Balance

Sometimes it’s nice to eat out and treat yourself. When you do enjoy a meal out, try to keep it as minimally processed as possible. There are so many hidden ingredients in foods that we don’t prepare on our own so beware. Sushi or Thai is one of my go-to on the go meals. I love the freshness of sushi and the satisfying spices and flavours of Thai.

Now that more restaurants are adding available nutritional information, you can see what’s in your meals. Just as I suggest checking labels on foods in stores. With a little research you can make the best informed decisions while still enjoying a stress-free meal out!

What are some ways you find a healthy food balance during your busy work week?  What are some of your favourite meal prep recipes?

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,


systemic epidemic - obesity and malnutrition

January 8, 2018

The Systemic Epidemic: Malnutrition and Obesity

systemic epidemic - obesity and malnutritionThe most basic cause of obesity is malnutrition.  Malnutrition is an imbalance of the macronutrients: fat, protein, and carbohydrates that prevent us from meeting our daily nutritional requirements.

According to our Canadian Council of Nutrition, 55% of energy can be derived from carbohydrates given that the minimal caloric requirements of fats is no less than 30% of our calories and protein, no less than 10-15% of our calories.1

Sounds complicated but  simple tools like a bar of soap have saved more lives than any medical technology by stopping the transfer of germs. A seatbelt has had similar results by keeping people in their seats during an accident.  These two tools have single-handedly managed the impact and changed the outcome of potentially thousands of fatal situations.

Changing North American Lifestyle Habits

Therefore, the tool to curb obesity must persuade the population to change its eating habits the way soap and seatbelts have changed the lifestyle habits of our every day lives.  Managing malnutrition and improving the body’s ability to prevent obesity and disease is the answer to curbing this obesity epidemic.

Fighting for Labels that are User Friendly, Multi-lingual & Objective

The tool is a front of package of label that is user friendly, multi-lingual, and objective.  One idea is to use a scale system. The consumer chooses the food whose label has a number closest to or less than zero.  If the number is high, they choose foods that when combined bring the number of the meal closer to zero or less.  Therefore, crackers with a high numbered label and cheese with a low numbered label work to make crackers AND cheese a meal that prevents malnutrition.

It’s time for North America to manage the impact of malnutrition and change the outcome of our nutritionally imbalanced diet! There won’t be a system that isn’t thankful for curbing the negative effects of obesity. The circulatory system, the digestive system, and the health care system will no longer be at the mercy of this systemic epidemic! We’ve shut down epidemics before and it’s time to put an end to this one.

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,


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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.