Category: Tips & Hacks

The concept of the new year’s resolution is sound: It’s a brand new year, a clean slate, a new beginning, and a chance to make the next year better than the last. It only makes sense that it feels like the perfect recipe for change within ourselves.

As a result, our solution is often to embark on an overnight overhaul of our lives. We commit to grandiose diet changes, or to a five-days-a-week workout plan. We believe, or at least we hope, the new year air circling around will provide the motivation and willpower we need to adopt an entirely new way of living.

To add fuel to the fire, advertisements for a 30-day body transformation or a 6-week fitness challenge are everywhere, leading us to believe that fitness, nutrition, and health changes will come fast and furious.

The reality is, they probably won’t come fast. Or furious. Lasting changes are generally slow and a little mundane. However, by embracing the long road, you’ll find yourself a lot further ahead at the end of this year than you ever will be.

Here’s our 3-step approach to putting yourself on a path to a healthier you this year — not just for 30 or 60 days, but for life.

1 – DISCOVER YOUR REAL PURPOSE

Pro Tip: Lose the guilt!

Oftentimes, new year’s resolutions stem from a build-up of guilt: guilt that we ate and drank too much the previous year, and especially over the holidays, and guilt that we didn’t stick to our commitment to go to the gym five days a week.

Remember that time you didn’t feel like showering before bed, even though you needed to? You didn’t launch yourself on a guilt trip the next day, or the next week. You simply returned to your routine of showering. The same is true here: Put last year in the past. Flush it down the toilet and approach the new year without a load of guilt on your back.

Next, take the time to consider what you actually want. Not what you think you should want, but what you actually want. Or at least what you’re actually willing to do.

When it comes to resolutions, people often commit to something like a strict diet or going to the gym five days a week. However, you probably have other priorities in your life—maybe you’re raising three kids and working 40 hours a week — so five days a week at the gym might not be a realistic expectation, nor is it something you’re willing to prioritize. The same is true of a complete diet overhaul: Are you really willing to give up all carbs the moment the clock strikes midnight? Are you ready to spend four hours of food prepping each Sunday to ensure you stick to the strict diet?

This is why it’s incredibly important to take a look at your life and consider what’s important to you. Once you do that, you’ll be able to figure out what you’re willing to give—and what you’re willing to give up — in order to reach perhaps more realistic, yet still notable, goals.

The great thing is, once your actions become in line with your true purpose or intention, the positive changes, and sacrifices you make this year won’t feel like they require willpower. Now you’ll be in a place where your decisions will feel right and natural because you’re living in alignment with what’s really most important to you.

2 – REVIEW OF THE PAST YEAR 

Pro Tip: Reflect and identify what brought you positive and negative emotions.

Though looking ahead can provide a sense of hope, it’s also incredibly valuable to do a review of the past year.

Specifically, go through your last year and make a list of 10-20 actions you took, events you attended, habits you adopted, moments you experienced, the decisions you made in that led to positive emotions. Similarly, make a list of 10-20 actions, events, habits, moments, or decisions in the past year that led to negative emotions.

It sounds a bit hokey, but it’s incredibly eye-opening and provides a true sense of comfort, as it allows you to see how your actions affected your life.

Better yet, now you can use that information to this year to do more of what brought you positive emotions and less of what brought you negative ones.

3 – STEP-BY-STEP, HABIT-BASED CHANGE

Pro Tip: Select a small, action-based habit. It can be something as simple as committing to drinking a glass of water when you wake up so you’re not famished for breakfast. Or something a little bigger, such as focusing on starting your day with a healthy breakfast.

Instead of employing massive overnight change, start small.

This happens to be our specialty. From our Blueberry & Cacao or Acai & Cherry ready-to-blend smoothies, we make breakfast easy, healthy and still super tasty.

Once you pick a habit, focus entirely on this one small habit. Don’t worry if you’re still not 100% where you want to be. Just commit to the one, manageable action you can control for one month.

Once this action starts to feel like a habit, where it no longer requires much thought or willpower — it typically takes a month to turn a new action into a habit — it’s time to choose a second habit to add to the first.

Maybe this new habit is going for a 20-minute walk during your lunch break at work. So now you’re starting out the day with a healthy smoothie or oat bowl, and then walking at lunch — better than you did last year.

By March, you’re eating a healthy smoothie for breakfast each day, walking at lunch and you have cut sugar from your coffee. By April, you have added in a Saturday morning workout to your week, and by May, you’re food prepping your lunches for the week on Sunday afternoons. You get the point.

Imagine where you could be by December? You could be in a place where processed foods are generally no longer part of your life, where you’re working out three days a week and going for weekday walks, and have lost 30 lbs.

But the best part is, the process of slow, steady habit-based change won’t feel as impossible and disruptive as a quick new year’s resolution, because you’ll never have to bite off more than you can chew.

Regardless of where you end up by the end of the year, one thing is for sure: You will be a lot further along than all of the other years you committed hard to some massive change in January, and where everything unraveled before March.

Final Pro Tip: Embrace the slow and steady road to success over the short-term resolution. Long-term, you will thank yourself for it.

It’s the coldest and the coziest time of the year! But it may be tempting to get too cozy during the winter while in a pandemic.

Have you found that you’re not feeling your best lately? Maybe your brain is foggy or you’re feeling a bit sluggish. It’s easy to get lost in work and distracted by the holiday season.

Since we care about your health, we want to share some of our tips for keeping your mind and body healthy during the colder months.

Food as Fuel

During the coldest season of the year, it’s easy to go for ultimate comfort food. I mean, who doesn’t love heavy carbs? As delicious as it is, it’s no fun when you eat too much and your food makes you lethargic.

The food you eat turns into your body’s fuel! So if you’re not feeding yourself a good balance of nutritious food, you may not feel your best. And no, you don’t need to ditch all of that, but we encourage you to find a healthy balance.

TIP: Food that’s good for you but doesn’t taste good isn’t sustainable. Instead, find healthy choices that works for you!

Whether it’s choosing healthy snacks, turning breakfast oats into cookies, or choosing a smoothie instead of ordering from high sugar care smoothies. Whatever it is, make your food something you look forward to. It makes eating that much more enjoyable!

Intentional Movement

The sedentary lifestyle is popular, especially in the winter. If you’re working from home in a pandemic, you’re probably in your comfiest clothes, in front of your laptop with a blanket draped over your shoulders.

Sitting down all day isn’t good for your health. Instead of sitting there for hours on end getting lost in your work, remember to get up and move every once in a while. Traditional exercise doesn’t have to be the only solution. Get up and go on a short walk, walk up and down your stairs, or clean your house. Movement doesn’t have to be confined to a treadmill!

TIP: Set a timer every hour for intentional movement.

It doesn’t have to take too much time out of your schedule. But a quick 5 minutes away from your to-do list may be just what you need! Stretch a little, do some jumping jacks, or whatever. Just make sure it’s enjoyable so you can enjoy your break.

Don’t Forget to Socialize

Winter is the ultimate hibernation time. But it may be easy to forget to socialize, especially during the pandemic. Sometimes, all you need is a chat with your best friend or catch up with a family member.

Plan a time to hangout with your loved ones! Whether it’s video chatting, texting a friend you’ve been meaning to reach out to, plan a date night with your partner, or hang out with your kid. It doesn’t have to be extravagant, but that special time is something that can never be replaced.

TIP: Schedule time to socialize

If you’re a busy person or you get a little too comfortable being yourself, it can get a little too easy to “forget” to socialize. This can leave you neglecting yourself, since you’re a social creature! By adding some quality time into your schedule, it allows you to relax and be yourself with the people you love

Let Revive Help You Stay Healthy

We created Revive Superfoods because we want you to feel your best all the time. If you’re in need of some assistance for easy and good-for you foods, we’re here for you!

With the holidays, it’s easy to overspend on decorations and gifts. We want to make eating well accessible for you, even on a smaller budget! For a limited time, we’re offering a buy one get one (BOGO) deal for your customized superfood subscription box! We love helping others check off something on their to-do list, we know you won’t regret it.

Let’s talk SUPERFOODS!

Autumn is the perfect time to “re”-kickstart your healthy eating – we know what you’ve been snacking on all summer long. Even if fall is all about PSL, pie, and that insane Turkey Dinner that’s coming up on Thanksgiving – you can still get your healthy fix with these superfoods. I love looking for easy ways to eat healthy and stocking my kitchen with the right foods is my secret to making it easier. If you’re confused as to where to start, try starting with these 5 superfoods this fall to give your nutrition a kickstart. 

1. Goji Berries

Goji berries come from a plant and can often be purchased in its dried form. They are one of my fave dried berries especially because of its vibrant red color. Goji berries are high in antioxidants, fiber, and vitamin A. Goji berries also offer a source of protein. This nutrition profile maintains blood sugar, boosts your immune system, and helps increase energy levels. 

The next time you try goji berries, add them to a parfait, homemade trail mix or in the Strawberry & Banana smoothie.

2. Hemp Seeds

Hemp seeds are an excellent source of plant-based protein and healthy fats. Hemp seeds are also a source of iron, magnesium, fiber, and zinc. And if you’re wondering, hemp seeds are not the same as marijuana and are safe to consume for both children and pregnant women!

Try hemp seeds sprinkled oatmeal or get your fix with the Cherry & Acai smoothie.

3. Dragon Fruit

Dragon fruit has a wide variety of nutrients including magnesium, fiber, and antioxidants. The antioxidant profile of dragon fruits protects from damage of fatty acids in the body. Although dragon fruit is a tropical fruit, due it is popularity, it is found in most supermarkets. If you haven’t tried dragon fruit yet, it has a really cool flame-like shape with a vibrant pink.

If you haven’t had dragon fruit yet, slice it in half and eat it straight out of the skin with a spoon and you’re sure to get everyone’s attention!

You can also try the vibrant Dragonfruit & Strawberry smoothie.

4. Flaxseed

Flaxseed is another nutritious seed offering a source of plant-based protein, fiber, and healthy fats. If you don’t eat fish regularly, flaxseed is an excellent source of omega-3, a nutrient that people are often lacking. This high amount of omega-3 provides protective effects for heart health. 

Try flaxseed in baked goods, sprinkle it over oatmeal (my fave), or in the Mint & Chocolate Smoothie

5. Lucuma

Lucuma contains various compounds that potentially inhibit hypertension. The fruit reduces the risk of type II diabetes and normalizes blood sugar levels with lower sugar content.

Try lucuma in the form of a supplement or in the Banana & Pumpkin Spice smoothie. I love getting my fix of greens with a hint of mint!

On a day-to-day basis, the majority of our thoughts and actions are on autopilot. We wake up in the morning, get ready to go to work, and then fill the rest of the day with things to do. After work, household tasks are always in constant competition with each other for which ones need to get done at the moment. Do I meal prep for the next couple of days, do I put away the clean clothes sitting in the basket, do I workout from home while the kids are at school, or tidy up before they get home? And more often than not, we tend to complete the essential tasks for everyone else in the home – putting ourselves, our health, and our wellbeing last on the list. 

Our society tends to overemphasize working out and eating healthy when it comes to achieving fitness goals. Still, we often don’t pay enough attention to the real reasons keeping us from them. The most common reasons people struggle to reach their fitness goals are lack of time, energy, and motivation to stay consistent. Revive Superfoods wants to help you adjust some of your habits to create sustainable change in your life and help you stay on track! Try out these healthy habits in order, and watch as your life becomes less stressful, more fulfilling, and more YOU! 

1. Let’s Declutter! Cluttered Space = Cluttered Mind

Clutter makes us feel flustered, anxious, and overwhelmed. This stress can physically cause the body to increase hunger and cravings throughout the day and leave you less likely to make the healthiest choices. Instead of tackling your overwhelming to-do list, you may fall prey to mindless munching as a form of avoidance and comfort. Clearing physical clutter will allow you to think more clearly, and make better decisions to leave you feeling good. 

*TIP: Spend 10-15 minutes each morning or night on decluttering one area of your life! Your desk, your closet, your car, your fridge, or tackle that pesky phone of yours. Clear up old pictures, delete apps you no longer use, and clear the 35,786 unread email notification you have! 

2. Make a “Me” Schedule

Being on auto-pilot isn’t always a bad thing! Our habits, routines, impulses, and reactions carry us through our lives, so we don’t have to stop and think about it every time we make a coffee or start the car. The only problem with being on autopilot for too long is that we forget that we’re on autopilot. When we’re not even aware of our habits, then we no longer control them; they control us. Knowing exactly how your day is going to go, planning, and executing is super important! Create a “Me” Schedule and put in things like your morning and evening routine, leisure time, productive time, sleep, etc., and make these a non-negotiable. These are times for you – to make your life more manageable and set you up for success! 

*TIP: On Sunday, take a look at your week and schedule in those “me” times. Of course, some weeks will be heavier than others, and that’s okay, but use your Sunday night to schedule in one thing a day for yourself! Whether it’s meal prep, your daily workouts, or wind downtime before bed, physically put it in your calendar and make it a priority!* 

3. Let us Take Care of Healthy Eating Habits For You!

Have you been told you need to have a healthier diet but don’t know how? Don’t want to put in the time and effort it takes to understand proper nutrition and what to eat daily to reach your fitness goals? Take out all the thought work and let Revive Superfoods handle the healthy eating habit for you! Having a healthy food subscription service will help ensure you always have something nutritious and ready in minutes. Make it easy on yourself, and let Revive handle the rest.

Try our Strawberry & Banana and Dragon Fruit & Strawberry, two of our best-selling smoothie options here at Revive Superfoods!

Written By Sara Prodanos (@sara.prooo). Sara is a Personal Trainer and Physical & Health Educator that is passionate about building strength from the inside out and doing things that make you feel good! 

REFERENCES: IT’S TIME TEXAS – From mindless munching to family feasts: Unpacking emotional eating

An apple a day keeps the doctor away – but is that enough? Eating enough fruits and vegetables every day can have a massive impact on your overall health. Not only can they aid in weight loss, but they provide your body with essential vitamins, minerals, fiber, and antioxidants(1), which together can reduce inflammation, improve gut health and lower your risk of chronic illness. A new study shows that “5 daily servings of fruits and vegetables, eaten as 2 servings of fruit and 3 servings of vegetables, may be the optimal amount and combination for a longer life” – A LONGER LIFE! 

But Why is it Important?

For starters, fruits and veggies like apples, oranges, and berries are low in calories and high in fiber. That means they not only provide volume, but they take longer to digest, making you feel full for longer. But keep in mind – not all fruits and veggies offer the same health benefits. Studies show that starchy vegetables, potatoes, and fruit juices are not associated with a reduced risk of death from chronic diseases than others. Leafy greens like spinach and kale alongside berries, citrus fruits, and carrots, showed benefits (2). 

Now that I’ve told you the secret to a longer and healthier life let’s look at the facts. How many fruits and veggies do you eat in a day? If you’re not stoked about strawberries or cool with cucumbers, you’re not alone. According to Statistics Canada, only 40% of Canadians consume at least 5 servings (400 grams) of fruits and vegetables daily(3).  But don’t worry, Revive Superfoods has 5 easy tips to boost your daily intake of fruits and veggies! 

1. Make it a Priority

Don’t know what your intake is like? Write down a list of fruits and veggies you eat in a day. If it’s not 400 grams per day, try to include fruits and veggies with every meal/snack. Once you make this a habit, you can start to plan out your day/week, ensuring you buy enough fresh produce to have at home for each meal. TIP: have frozen fruits and veggies at home in case you run out of the fresh stuff! 

2. Don’t Play Hide and Seek

 After a massive grocery run, don’t push the fruits and veggies to the back of the fridge. If it doesn’t fit in your crisp drawers, make sure you keep those delicious berries front and center so you can see them every time you open the refrigerator door! Even better – put your fruit basket in the middle of your table for quick access on the go!

3. Ready to GO!

Make it even easier on yourself, and have some raw veggies chopped up for an easy snack. Things like celery sticks, baby carrots, and apple slices are great ways to manage your cravings, especially if it’s pre-planned and ready to go! Not to mention, chopped, or sliced veggies makes it easier to pair with your favorite dips! Apples and peanut butter? Celery sticks with hummus? YUM!

4. Mix It Up

Try eating your favorite veggies in various ways – raw, cooked, or steamed, whatever works! I absolutely adore onions – not a popular opinion, I know. Eating onions the same way every day can get boring, so I try to mix it up! I like to sauté onions with my eggs in the morning, toss raw thin slices into a Greek salad for lunch, and add them to a roast for dinner. Mixing up how you prepare your veggies will change the flavor and pair it easily with different meals for any time of day! 

5. Make it a smoothie!

Smoothies are the perfect way to pack in 2-3 more servings of fruits and veggies a day! Revive Superfoods has over 20 delicious smoothies to choose from. Adding a smoothie to your daily routine is the perfect way to ensure you are getting your daily intake of fruits & veggies every single day. So get started today!

Check out some of our most popular smoothies such as Mango & Papaya and Strawberry & Banana each made with 8+ fruits, veggies and superfood ingredients.

References:

1. Healthline – Are Smoothies Good for You?
2. Science Daily – The right ‘5-a-day’ mix is 2 fruit and 3 vegetable…
3. Heart & Stroke – But I don’t like fruit or vegetables…

Written By Sara Prodanos (@sara.prooo). Sara is a Personal Trainer and Physical & Health Educator that is passionate about building strength from the inside out and doing things that make you feel good! 

If you’re a vegan, you’ve probably heard something like before: “Is it hard to get all your nutrients?” Or something along those lines. Most people think that omega-3s come from fish. Luckily, our earth has blessed us with ingredients in many different forms. Here are 7 sources of Omega-3’s for vegans.

Everyone has a different lifestyle that works for them. Whether it’s drinking your morning superfood smoothie, eating healthy meals, or snacking less on processed foods. It’s important to consume all the necessary nutrients to help you feel your best every day.

What are Omega-3s?

Omega-3s are fatty acid chains that are responsible for many functions in your body. These are essential – which means your body can’t make it.  That’s why it’s important to find ingredients that fit the vegan lifestyle so you can get all the nutrients you need.

Below are the three types of omega-3s:

• ALA (alpha-linolenic acid)

This is the most common omega-3 that is often found in plants like flaxseeds.  This fatty acid chain can also convert to EPA and DHA omega-3s, though it does take more work. Even if it doesn’t, the body stores it and can use the ALA as energy!

• EPA (eicosapentaenoic acid)

This kind is often found in fish or microalgae. Reduce inflammation and influences your physiological health like reduce blood clotting.

• DHA (docosahexaenoic acid)

One of the most important, and often forgotten omega 3s. DHA is responsible to help brain function, skin growth, and so much more. It even impacts your eye health!

Vegans and vegetarians tend to be EPA and DHA deficient. This is why it’s especially important to find ingredients that fit your lifestyle.

7 Vegan-Friendly Omega-3s

Whether you’re actually a vegan or looking for more plant-based alternatives, this list is for you.

1. Chia Seeds

Chia seeds are powerful little ingredients that really add a boost to your day. This ALA omega-3 also has a bunch of other nutrients like manganese and magnesium!

Our secret is adding it in a morning mango smoothie for an extra boost. We like to sneak flax seeds in too! Another great source of omega-3s!

2. Hemp Seeds

Don’t be fooled by these seeds. They may look like pure protein, but these seeds are 30% fat! And yes, the good kind of fat!

Filled with omega-3s and other essential nutrients. Like protein, vitamin E, and a ton of good minerals – these seeds will give you the boost you need. It’s also the secret ingredient to a goodcherry  smoothie!

3. Flaxseeds

Similar to chia and hemp seeds, flax seeds also hold a good dose of ALA omega-3s!

These little seeds do way more than just omega-3s and proteins. These seeds are nutrient-dense with components like lignans. A plant compound that may reduce cancer.

4. Spirulina

Algaes are one of the most interesting omega-3 sources that grow in water. The blue-green algae that grow in alkaline lakes are the wonderful spirulina. And this microalgae has all 3 types of omega-3s!

Though it doesn’t look like it, both Chorella and Spirulina are incredibly high in protein and other nutrients. We love to add these fatty acids into our days with a blueberry and Spirulina smoothie

5. Chlorella

This freshwater algae is like spirulina, but has even more omega-3s! And yes, all 3 types. Who knew sea algae could give so many healthy fats. But still low in calories.

We’ve snuck a bit of this algae to give your omega-3s an extra kick in a cacao mint smoothie.

6. Kale

One of our favorite superfoods kale – it’s also filled with ALA omega-3s! This vegetable is low in calories but high in nutrient density – making it one of the greatest foods to give your health a boost.

We love adding kale in a good avocado cacao smoothie – and this brings us to our last vegan omega-3 in the list!

7. Avocado

This one might be obvious. But we can’t forget the wonderful avocado! This fatty fruit is filled with ALA omega-3s and a boatload of nutrients.

And it really can make you happy! A healthy heart is a happy heart. Whether it’s in a smoothie, or the perfect avocado toast.

Many people in Canada and the United States are nutrient deficient. This can hinder your ability to feel and be your best self. Whether you’re vegan or not, these plant-based omega-3 alternatives are great ingredients to add to your lifestyle.

Vegan Omega-3 Smoothies Delivered to You!

If this is your first time here, welcome! Revive Superfoods believes in delicious, high quality and affordable food for everyone.

You may have noticed that we’ve linked a few of our favorite smoothies with omega-3s. If you’re looking to get more vegan omega-3s to your diet, we’re offering 50% of your first smoothie subscription! We know you’ll love it!

So you’re eating healthy but you love your juices, sipping on a latte, or even sneaking in a pop every now and then. The problem with this is that more than drinks, these become desserts when it comes to the amount of sugar in them! Don’t believe me? Here is how much added sugar is in your faves:

1 can of pop = 9-10 teaspoons of sugar

Medium double double = 4 teaspoons of sugar

Medium blended iced coffee drink = 15-16 teaspoons of sugar

The recommended amount of added sugar to consume is 10 teaspoon TOTAL in a day. So you can see that it can add up quickly with a coffee here and a fancy drink there.

Instead, here are 4 swaps for your sugar drinks:

• Water

There’s no replacing water as your primary drink. Depending on your age, gender, and body size, you want to drink 8-12 cups of water a day. When you focus on getting in this much water, you won’t have time to even think about those sugary drinks!

• Infused Water

Finding your 8-10 cups of water boring? Flavour it up naturally with mint, lemon, or berries!

• Sparkling Water

If you are a pop lover, chances are you love the fizz and plain water just doesn’t do it for you. Sparkling water is carbonated water that gives you the fizz without the sugar.

• Smoothies

Smoothies are a great option, especially if they are only sweetened with fruit! This way, not only are you satisfying your taste buds when you are craving a sweet drink, but you are also nourishing your body. It’s a win-win situation! You can even get your caffeine fix through smoothies like Apple & Black Tea  or Coffee & Cacao.

Smoothies are one of the most convenient ways to get in the perfect balance of nutrients, so it shouldn’t come as a surprise when I tell you that there are actually three ideal times you can enjoy a smoothie throughout the day. In order to really see a boost in your energy levels, you need to not only focus on what you eat but also when you eat it! 

Here are the three best times to have a smoothie:

1. Breakfast Boost

If you have a busy morning like most people, breakfast is likely the last thing on your mind. You may think you are making a healthier choice by grabbing a muffin instead of a donut with your coffee, but instead, all you signed up for is a sugar rush. Instead, you want to have a good balance of protein, healthy fats, and fibre to give you sustained energy throughout the morning. If you are short on time, a smoothie is a perfect way to get in all the nutrients without having to worry about eating a big meal during a busy morning.

2. Snack Attack

So it’s 3PM and you’re starting to feel that mid-day slump. You are likely to look for something sweet or for some caffeine. Essentially, your body is looking for something to get an energy boost. Caffeine and sugar are not the best options at this time because you will get a crash in energy levels, which you want to avoid. Instead, you want to snack on something that has a balance of protein, fibre, and healthy fats. If you want to snack on the Revive smoothies, have half a portion and save the other half for another snack time or split with another family member! https://revivesuperfoods.com/smoothies/

3. Post-Workout Fuel Up

After an intense workout sesh, you don’t want all your gains to go to waste without properly refuelling. A high protein smoothie like Blueberry & Spirulina will help replenish your muscles while leaving you feeling energized for the rest of the day. 

Want to power up your day with a smoothie but don’t know where to start? Forget the guess work and try a nutritionally balanced smoothie here.