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3 Life Hacks – How to Stay on Track

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, our household tasks are always in constant competition with each other for which ones need to get done in the moment. Do I meal prep for the next couple of days or put away the clean clothes that have been sitting in the basket for the past week? 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 tasks that are essential 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, but 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 health habits in order, and watch as your life becomes less stressful, more fulfilling and more YOU! 

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

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 of choices. Instead of tackling your overwhelming to-do list, you may fall prey to mindless munching as a form of avoidance and comfort1. 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 in autopilot for too long is that we forget that we’re in autopilot. When we’re not even aware of our own 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 are going to 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 down time 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 just don’t know how? Don’t want to put in the time and effort it takes to understand proper nutrition and what to eat on a daily basis 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 healthy and ready in minutes. Make it easy on yourself, and let Revive handle the rest.

Try our Strawberry Zen and Pink Dragon, two of our best-selling smoothie options here at Revive Superfoods!

If you have any personal questions or need more information, please consult your healthcare professional. 


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How long do New Year’s resolutions truly last?

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

Just like any new year, we all start off excited, motivated and hopeful for our “new year, new you” mindset. Most of us choose new year’s resolutions like losing weight, exercising more, or eating clean. But how long do we actually stick to these resolutions? According to studies, most New Year’s resolutions start to drop off by the third week of January. Hello January 22nd – we’ve been waiting for you! As we approach day 30 of the new year, our old habits start to fester and have us pressing the snooze button as we crawl back into our beds on those cold winter mornings — especially during a pandemic. 

Does this sound like you? Take a deep breath — no need to worry, Revive Superfoods has got your back with a few simple tips on how to stay on track! Give your body the self-love it deserves, and continue to nourish and move your body in ways that will make you feel good! 

Here are 9 tips to stay on track with your New Year’s resolutions

1. Stay Hydrated 

Our body needs water to function properly! Drinking fluids is crucial to staying healthy and maintaining the function of every system in your body, including your heart, brain, and muscles. Promote healthier hydration habits by carrying a water bottle with you wherever you go. Especially on those days where you notice you have more salty and sweet foods. (TIP: drink 40 ml/kg of body weight/day) 

2. Veggies & Fruits

They are packed with vitamins, minerals, antioxidants and anti-inflammatory properties. To help curb the temptations of going overboard on the indulgent treats, make sure you get enough fruits and veggies to satiate you and promote proper digestion! And if you need a bit of help, our Viva La Vita smoothie bowl will give you life – literally! (TIP: 5 handfuls/day)

3. Protein

Protein-rich foods keep you full for longer. Stick to lean protein sources throughout the day (if you can) and if you are short on time, anyone of our smoothies, oats, or supermeals will ensure you amp up your protein intake daily! (TIP: try incorporating a source of protein with every meal)

4. Stay Active

Set yourself a realistic goal of activity/day! That can be 20 minutes, 30 minutes or an hour. Include yoga, walking, jogging, or try an online fitness class (check out @sara.prooo & @feelgudfitness) Keep moving and grooving! (TIP: every movement counts — don’t think, just move!)

5. Eat Mindfully

We are told to be mindful of other aspects of our lives, but why not our food? Don’t eat mindlessly. Choose, buy and prepare the food that makes you feel good! Eating should be enjoyable, so take your time to appreciate and really taste the food you are eating. (TIP: eat mindfully and slowly by putting your cutlery aside every now and then.) 

6. Portion Sizes

Sometimes our eyes are bigger than our stomach. Serve yourself a smaller portion to start and listen to your hunger cues. And before you go for seconds or thirds, ask yourself: Am I still hungry? If you are — go for it! (TIP: check in with yourself during your meal)

7. Stress Level

Stress can make you overeat (indulging in “comfort foods”) or shut down your appetite altogether. Keep an eye on your stress levels and practice some self-care activities like reading a book, going out in nature or breathing routines. (TIP: de-stress 5 min/day) 

8. Be Kind to Yourself

There is no need to strive for perfection. Do things that make you feel good every day, and keep trying your best!

9. Stay Consistent

And if all else fails, do something for YOU every day. Prioritize yourself, your well-being and listen to your body. Lift weight. Do cardio. Eat nutrient-dense food. Drink water. Sleep lots. If your body wants to move — MOVE. If your body wants to rest — REST. Do this every day, every week, every year. And do NOT stop choosing YOU. (TIP: Show up for yourself every single day)

Hopefully, some of these tips have resonated with you. If you really want to stay focused, pick 3 personal goals from this list, write them down and keep an eye on your progress within the next few weeks. Don’t let those old habits creep in — stay focused, stay motivated and stay hungry!

PS: Join our SuperFoodie community on Instagram for more tips on health & wellness, LIVE fitness & well-being videos as well as exciting giveaways and new product launches!

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3 Ways To Stay Healthy During the Holidays

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 Supermeal instead of fast food (dare we say faster than fast food). 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.

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Natural Beauty From Within – The Hemp Evolution!

Hemp Evolution Evio x Revive Superfoods

Hemp is becoming one of the biggest natural beauty and wellness trends in the 21st century.

For a good reason.

Though cannabis is often known for its psychoactive “high” effect, it has also made its way into the natural medicinal, body, and ecological industry.

Nowadays, you may see CBD tinctures in your local drugstore, sustainable hemp clothing, eco-friendly hemp makeup, and even hemp protein smoothies!

As lovers of all things sustainable and good for you ingredients like hemp, we’re incredibly excited to announce our partnership with Evio Beauty. A company built from the humble beginnings of a women’s shelter and continues to stand with resilience and kindness.

Evio Beauty is more than just a hemp cosmetic company. It’s a community of people that have a mission to create a kind and conscious lifestyle while always giving back to their community.

We’ve teamed up with Evio Beauty because we think it’s important to align with companies with similar missions. A mission to provide ingredients that are good for you, accessible, and affordable.

What is hemp?

The terms cannabis, hemp, and marijuana get thrown around a lot.

So what’s the deal? Is CBD the same thing as hemp? Can hemp get you high?

The term ‘cannabis’ is an umbrella term for broad classifications of the plant. Hemp, or the term cannabis sativais the non-intoxicatingparts of cannabis holding 0.3% or lessof THC (tetrahydrocannabinol) – the psychoactive content of cannabis. This means that hemp can notget you high.

Besides hemp being good for the earth by naturally eating pesticides, hemp can be converted into fibers for clothing, paper, food, and body care.

Hemp Seeds in Wellness

Your skin and stomach are like sponges. What you put inyour body and onyour body matters.

Let’s be real, cannabis hasn’t always had the best reputation in the past. But as our society progresses, people are starting to open their minds to the plant. Something that has so many more benefits than just getting someone “high.”

As the avenues of cannabis expand, so does research. Research has found tons of benefits linked to hemp seeds. You can put it on your skin and you can eat some of it too!  

Matcha Banana Smoothie
Matcha Banana Smoothie

Hemp seeds are often ground into hemp protein powder. This plant-based ingredient is filled with a ton of good nutrients and benefits similar to chia seeds and flaxseeds. Who knew cannabis could be so good for you! You can find hemp protein powder in some of Revive Superfood’s smoothies like the Matcha Makeror the Berry Blu.

Hemp can also be extracted into hemp seed oil. A great natural ingredient for hydratingthe skin, reducing inflammation, and it doesn’t clog your pores! No one likes clogged pores anyways.

evio revitalizing serum

Evio’s Revitalizing Serumfeatures hemp seed oil (one of our favourites). This serum gives your skin good antioxidants and fatty acids to nourish and protect your skin. Talk about a glow!

Hemp and Natural Beauty

Natural beauty is achievable for everyone. But beauty isn’t just about what’s on the outside. True Beauty is brought out through acts of kindness, acceptance and understanding.

When you feed yourself better ingredients and stay away from toxic chemicals, you feel better.  And when you feel better, you know how to dobetter.

A Surprise For You

tomorrow, November 18th to enter and a chance to win.

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Recipe Hack: Turn Your Carrot & Spice Oats into Cookies!

Carrot Spice Oat Cookies

Have you ever craved cookies for breakfast and immediately talked yourself out of eating them? The good news is you’re not the only one! And even better news — We have a better and healthier solution with our carrot spice oat cookies.

In this recipe hack, we use our carrot & spice super oats and transform it into a breakfast cookie. It tastes like carrot cake too!

What’s In Our Carrot Oatmeal?

Our Carrot Overnight Oats Bowl is filled with good-for-you ingredients, such as: Gluten-free oats, coconut, pumpkin seeds, pumpkin, pea protein, chia seeds and sweetened with maple syrup (so you can avoid processed sugars). Plus, it tastes like heaven.

Complex (good) carbs, protein, and good fats are the three macronutrients you need for sustainable and clean energy. And this oats bowl has all of that. This carrot oats bowl packs an amazing 20 grams of protein, 88 grams of complex carbs, and tons of good fats. It also contains fiber, vitamins, and minerals that are essential for your day.

Carrot Spice Cookies

Have one or have six! These delicious cookies take about 15 minutes to make. Check out the hack video below.


Our CARROT SPICE oatmeal cookie recipe is here 🥕🍂 #food #fallrecipes #cooking #healthycookies #HolidayCountdown #fyp

♬ original sound – Revive Superfoods

Here’s What You Will Need:

  • 1 cup of Carrot Spice Super Oats
  • 1 beaten egg (or egg substitute like a flax egg)
  • 2 tbsp of Coconut Oil
  • 1 tbsp of Maple Syrup
  • 2 tbsp of Chopped Walnuts


  1. Preheat your oven to 350.
  2. In a bowl, mix Carrot Spice Super Oats, egg, coconut oil and maple syrup together.
  3. Fold in chopped walnuts.
  4. Scoop only a baking sheet lined with parchment paper. Flatten a little.
  5. Bake for 10 minutes.
  6. Enjoy!

We love to see how you eat your oats! If you make this Carrot Spice cookie or have another recipe to share, tag us on Instagram for a chance to be featured on our story!

carrot spice cookies

Get Super Oats Delivered To Your Door!

It’s so important to start your day off right with the best ingredients for your body. Our mission is to help you feel good from the inside out by providing ingredients that are good for you and taste good too! Choose your favourite overnight oats bowls and get them delivered to your door!


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Why Busy People Should Eat More Oats

Overnight oats in a bowl

Are you constantly looking for tips to make your busy day smoother? Luckily, we’re here to give you a tip: A bowl of oats!

Here’s why this superfood is so wonderful and how you can fit this grain into your busy day.

First, a little history about oats

overnight oats

Today is National Oatmeal Day, so what better day to learn about its origins!

There are a few different stories about where oats came from. In one tale, Oats made their first known appearance around 2000 BC during Egypt’s 12th dynasty.

That’s quite a while ago.

Back in Egypt, oats were regarded as little weeds since they weren’t worth much value. But today is different. The once ignored oats are now recognized for its high amount of nutritional value.

Nowadays, this ancient grain has revolutionized into so many contemporary foods. Like oatmeal cookies, oat flour pancakes, and of course. Overnight oats in a bowl.

Benefits of Oats

These gluten-free grains are one of the healthiest gifts from the earth! And they’re delicious too.

Oats, or avena sativa are one of the most nutrient-dense grains out there. These grains have minerals like manganese, magnesium and copper. Half a cup of oatmeal will give you 38% of your iron for the day! Oats also contain different types of Vitamin Bs and are filled with antioxidants.

There are studies that show that consuming oats can give you so many health benefits. Here are just some of the benefits that oats can do for your body!

  • Help with heart disease
  • Lower blood sugar levels (great for managing diabetes)
  • Lower cholesterol
  • High source of fiber

And for all you skincare nerds out there, oats are great for your skin! Whether you use it as a face mask or lather it over a rash. These grains can soothe inflamed skin like eczema.

As you can see, oats can benefit you internally and externally. But if you’re a busy person, it’s important to make time to eat healthy meals that lift you up. Try to stay away from the processed foods that will steal your energy, and opt for a better alternative.

How to Add Oats To Your Busy Day

Remembering when to eat can be a pain when you’re busy. Sometimes you’ll go until the afternoon and think: “Oh dang! All I had was coffee today.”

Breakfast is one of the most important meals of the day. In order to get the most out of your busy day, it’s important to start your day off strong with brain-happy foods!

Overnight oats are our favourite for a reason. The best thing about it is being able to customize it however you want. Here are a few things you can add:

  • Fruits
  • Nuts
  • Superfood powders (cacao anyone?)
  • Add sweetener (we love honey!)
  • Nut milk

Mix everything up and leave it covered overnight. Then you’ll have breakfast before your alarm rings!

Get Overnight Oats Delivered To You!

carrot spice super oats


We love oats so much that we had to share our favourites with you! At Revive Superfoods, we want to make breakfast quick, easy, and nutritious for you. Just soak your preferred bowl of oats with a liquid of your choice and give it a quick stir before you go to bed.

We premade oatmeal to make it super easy for you in the morning. Whether you’re looking for something tangy like Pom-Orange or a little spice like Carrot-Spice, we’re sure you’ll love the one you choose. Get overnight oat bowls delivered to you!

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7 Best Sources of Omega-3s for Vegans

vegan omega-3

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:

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!

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

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 good raspberry coconut 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 blue Apple 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 favourite 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 favourite 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!


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3 Steps to a Better Approach than Doomed New Year’s Resolutions

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 composition 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 by embracing No Booze January again this year and then promptly returning to old ways in February.

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

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.

In short, our resolutions don’t stem from an authentic place of going after something we are truly ready to tackle. They stem from a pool of shame and guilt, and that’s no place to start the new year.

Pro tip: Lose the guilt!

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 Ketogenic 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 carbohydrates 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?

As a fitness coach, I constantly see people set lofty goals for themselves, but then their actions aren’t in line with their stated goals. It’s frustrating for me and it’s frustrating for them, as it puts them on a path where they’re doomed to fail.

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.

  1. Review of the past year

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.

  1. Step-by-step, habit-based change

Instead of employing massive overnight change, start small.

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.

This happens to be our specialty. From our Coconut Cream or Clean and Green keto ready-to-blend smoothies (, to our Berry Batch or Carrot Spice oat bowls (, 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 percent 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 sugar and 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 lb.

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.

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

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4 Fall Friendly Health Trends To Get on ASAP

There is something about the fall season everyone loves – whether it is the sweater weather, beautiful fall colours, or warm drinks, there is something for everyone. With summer behind us, Fall can also become a time where you may be getting back into your regular routines, too busy to think about your health. I’m here to share 4 fall-friendly health trends you can get on ASAP:

  • Pumpkin Spice

You know I had to include pumpkin spice in this list, but no I do not mean get sugary treats and drinks to get your pumpkin spice fix. Pumpkin isn’t just cute for jack-o-lanterns but also has a lot of health benefits like being anti-inflammatory and can help boost your immunity. Try pumpkin in soups or roasted in a stew.

Pumpkin spice itself is a spice blend of cinnamon, nutmeg, ginger, and cloves. Instead of enjoying it in sugary goods, you can add it to oatmeal, smoothies, and even healthier homemade baked goods. You can get your pumpkin fix in our Carrot Spice Overnight Oats!

  • Fall Hikes

Fall is the best time to get active outdoors! You don’t have to worry about getting too hot, can enjoy the fall foliage, and even get some insta-worthy pics. Check out local hiking trails near you, put on a pair of cute sneakers, and get hiking!

  • All things Apple

Think apple cider, apple picking, apple crumble, apple everything! We all know the classic saying “an apple a day keeps the doctor away”, and while this may be a huge generalization, apples are packed with nutrients! Fall is the perfect time to enjoy these nutrient-packed fruits. Try apples on their own, in homemade healthy baked goods, or even in a smoothie like our Rise & Chai.

  • Self-Care

The fall season brings a lot of busy-ness and stress. Make sure to take time out for self-care to manage your stress levels. This will not only help you with productivity but also keep you more relaxed going into the holiday season. Find what works for you when it comes to self-care.  You can try fall-friendly activities, unplug from screens every night, or cozy up with a book and warm apple cider.

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5 veggies you should be eating

I’m sure your mom has told you more times than you can remember to “EAT YOUR VEGGIES!” I hate to break it to you, but there was some wisdom behind it. If you want to feel better, eat healthier, and feel more energized, you gotta eat your veggies! The good news is, you don’t have to chow down kale or broccoli all day to be healthy, you can actually change it up and include a variety of veggies to get the most nutrients.

Here are 5 veggies you should be eating (if you aren’t already!):

  • Cauliflower

Don’t underestimate the power of this colourless veggie! Cauliflower has become quite popular as a carb substitute in recent years mainly due to its ability to make delicious cauliflower rice, pizza crust, and even pseudo mashed potatoes. Beyond being low in carbs, cauliflower is loaded with nutrients such as Vitamin C, Vitamin K, folate, and fibre.

Once you’ve tried cauliflower as a carb substitute, you might also want to try it in the Berry Blu Smoothie! (

  • Zucchini

If you’re trying to hide a veggie in food for your children (or yourself), zucchini is the way to go! Zucchini has a mild flavour and does a great job hiding in healthy brownies, oatmeal, and even smoothies (try the Rise & Chai if you don’t believe me!). Zucchini is an excellent source of vitamin A, which helps keep your immune system strong as you get into the cold and flu season.

  • Spinach

You don’t have to be Popeye the Sailor to down some spinach! Spinach is particularly known for its iron content. However, to get maximum absorption from this plant-based source of iron, you want to pair it with a fruit or veggie that is high in vitamin C, such as peppers, oranges, or pineapples. The Matcha Maker Smoothie ( pairs spinach and pineapple along with other superfoods to ensure you get your energy boost for the day!

  • Carrots

You may have heard that carrots are good for your eyesight and the good news is that this is actually true! Carrots are an excellent source of beta carotene, which converts to vitamin A in your body. Having optimal vitamin A levels in your body helps maintain good eye health.

Did you know that you could actually get an orange tint in your skin from eating too many carrots? Don’t worry though, you can enjoy Liquid Gold ( without worrying about turning orange!

  • Beets

The bright color of beets is a tell-tale sign of being an excellent source of antioxidants. Antioxidants help prevent inflammation as well as reduce the risk of cancer and other diseases. If you want to benefit from the nutrition power of beets but don’t want your kitchen to look like a crime scene, try the Acai Twist Smoothie (!