Every now and then, it’s a good idea to reflect on our current routines and habits and implement ways to improve them. It can be things as little as drinking an extra glass of water a day or waking up 20 minutes earlier to allow yourself more “you” time in the morning. If you’ve been feeling a little blah or uninspired lately, try switching up your daily routine a bit with some fresh healthy habits!
We challenge you to add at least 2 of these healthy habits to your daily routine!
Meditation
Don’t knock it until you try it! Meditation can do wonders for your mental health. Just look up guided meditations on YouTube and follow along. You can even search for videos catering to specific concerns you’d like to work on (anxiety, confidence, etc.).
Drink An Extra Glass Of Water
If you ask us, we think anyone could benefit from drinking an extra glass of water a day. Most of us probably aren’t intaking enough water anyway! Start your day off with a glass of water and take it from there!
Practice Positive Affirmations In The Morning
It may sound cheesy, but practicing positive affirmations in the morning to start your day off is so underrated. Download ‘I Am’ from the App Store to get an affirmation sent to you every day! Or simply Google or Pinterest some positive affirmations to find some that resonate.
Go To Bed + Wake Up 30 Minutes Earlier
Sleep can be somewhat of a controversial topic, as sometimes it really can’t be controlled all that much. But, if you have the luxury, even just going and laying in bed just 20-30 minutes earlier in order to wake up just a little bit earlier can do wonders! Who couldn’t use an extra half hour to themselves in the morning?
Perfect Your Skincare Routine
Show yourself a little bit of extra love by perfecting your skincare routine! Performing a skincare routine before bed feels almost ritualistic – so make it something you look forward to ending your day with!
Eat At The Table For At Least One Meal
If you eat every meal at the table, hats off to you. Honestly, can’t relate. It can become all too easy to get into a routine of eating infront of the TV and/or on the couch. But eating at the table allows you to be more mindful of what/how much you’re eating, plus it helps practice being present in the moment instead of zoning out to a show.
Go On A Daily Walk
We refuse to let hot girl walks retire. Even if its just for a few minutes, get outside and go on a walk every day. It not only gets you out and active, but also allows you to get some much-needed fresh air.
Read Something
Whether it be a chapter in a book or an article or two online (we post almost daily – shameless plug). Reading something gets your eyes off the social apps and hey – you may even learn something new.
Call A Friend Or Family Member
It’s so important to make time for the people you love in your life! For both them and yourself. It can be so therapeutic to talk to a friend or family member on the daily.
Use A Daily Planner
Using a daily planner allows your days to be more intentional. Write down everything you want to accomplish in a day, no matter how minuscule. You can use a physical planner or we are really loving the GoodNotes app if you have an iPad! You can even find and purchase different templates for the app online.
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Stress is an inevitable part of life, and it can significantly impact our mental health if not managed properly. In recognition of Mental Health Awareness Month this May, we wanted to emphasize the importance of coping with stress in healthy and productive ways in order for it to take less of a toll on your overall mental health. Whether it’s meditation, exercise, or talking to a therapist, there are plenty of ways to manage stress. After all, mental health is just as important as physical health! That said, If you feel you’re struggling with your mental health, there is no shame in asking for help from a loved one or professional!
Here are some healthy ways to cope with stress:
Exercise
Exercise is not only great for physical health but also for mental health! It can work as a healthy distraction, plus getting your blood flowing can boost your mood and reduce stress and anxiety.
Go On A Walk/Get Outside
In junction with the above, being active can boost your mood and reduce stress, but sometimes getting ourselves to do an actual workout or go to the gym can feel overwhelming in times of stress. Going on a walk is a simple way to get your heart pumping while getting you out and about. Fresh air also does wonders!
Meditation
Meditation is said to bring a great sense of calm and balance. It’s a great way to tune out the outside world and whatever may be causing you to stress and take some time to refocus your energy. If you’re new to meditation there are tons of free guided resources available, even on YouTube.
Read
Sometimes a simple distraction is all we need. After all, sitting around and wallowing in stress does nothing positive. Reading is a great way to focus on something else and take your mind off things for some temporary relief. Once you’ve read a chapter or two you may even close your book feeling relaxed and refreshed instead of stressed!
Take A Bath Or Shower
A simple way to calm stress and anxiety is with a nice warm bath or shower. Plus, it’s simultaneously self-care! Simply relax in the water, or treat yourself to all your favourite shower rituals (think hair mask, exfoliation, etc.) and come out feeling brand new!
Write
Sometimes simply writing down and facing what is stressing you out head-on can really help put it into perspective. Write down your current stressors and some ways that you think may alleviate them to create tangible plans of action.
Call A Friend
Hearing the sound of a friendly voice can help stress melt away. Whether you decide you want to vent or just chat, talking to a friend or family member seems to always help.
Clean
Now this tip might not seem very attractive, but cleaning when you’re stressed can help place that energy elsewhere and provide a nice serotonin boost! Plus when you’re stressed, a clean home can really help calm the noise.
Talk To A Therapist
Last but certainly not least, is therapy! Speaking with a trained professional in a confidential and non-judgmental setting can provide you with a safe space to explore your thoughts and feelings. A therapist can offer personalized tips and resources tailored to your specific needs, which can be especially beneficial if you’ve been struggling with chronic stress.
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In the mood to clean up your diet a little (or a lot) in these final weeks of summer? Toronto’s best healthy take-out restaurants offer high-quality sustenance and do not skimp on flavour. Whether you’re grabbing a quick lunch on a weekday or dinner on the way home from work, you’ll be satisfied at these spots, which have healthy take-out down to a science.
Here are our favourite restaurants to order healthy take-out in Toronto.
Impact Kitchen
Founded by a former personal trainer and nutrition expert, Impact Kitchen offers nutritionally-dense power bowls, toasts, burgers, soups, and baked goods suitable for diets ranging from paleo to vegan to gluten-free. Stop by for a bite and cold-pressed juice or order delivery through Ubereats and power through the rest of your day.
- Multiple locations in Toronto
- Store hours: Monday to Friday 8-9 p.m.; Saturday 9-9 p.m.; Sunday: 9-8 p.m.
- Click here for the full menu
The Goods
This vegan, gluten-free kitchen serves up stacked sandwiches and toasts that make for a light but nourishing lunch. Grab yours for take-out, or dine in at their quaint Toronto patio on Roncesvalles. Delivery is available via Ubereats or Doordash. The Goods also has you covered during off-hours, with prepared meals, pantry staples, and meal kits. Meal prep delivery is available Tuesdays and Thursdays. Orders placed before 5 p.m. will deliver on the next delivery day.
- Location: 279 Roncesvalles Ave, Toronto
- Store Hours: Monday to Sunday 10-7 p.m.
- Phone Number: (647) 340 GOOD
- Click here for the full menu
Parka Plant-Based Comfort Food
For hearty, flavourful meatless meals that border on cheat-day worthy – think mac n’ cashew ‘cheese,’ cauliflower wings, and homemade veggie burgers, head to Parka. This menu will allow you to stick with your health kick, but also, be seriously satisfied. Order on their site for delivery or pickup.
- Location: 424 Queen St West, Toronto
- Phone Number: (416) 603-3363
- Store Hours: Tuesday – Sunday 12-9 p.m.
- Click here for the full menu
AAamazing Salad
For loaded salads that will not leave you hungry, AAamazing Salad lives up to its name. This extensive menu of salads, bowls, and wraps has options for meat-eaters and vegans, keto, and gluten-free folks alike. Delivery is available via Ritual.
- Location: 82 Adelaide St East, Toronto
- Phone Number: (647) 342 6888
- Store Hours: Monday – Saturday 11-4 p.m.; Sunday CLOSED
- Click here for the full menu
Kupfert & Kim
Known for their meatless and wheatless all-day brunch menu, hearty bowls, baked goods, and wellness lattes, Kupfert & Kim is as quick and reliable as a fast food joint, but plant=based. Order on their site for pickup or delivery, or dine in at one of their 8 locations downtown and enjoy a full-service, licensed dining experience.
- Multiple locations in Toronto
- Click here for the full menu
Mugi
Mugi offers artisanal Thai cuisine, made from scratch – as in, all their curry pastes, broths, and sauces are made in-house, from whole spices. In addition, everything on the menu is vegan. These noodle and rice dishes and curries incorporate hearty ingredients like jackfruit, shiitake & tofu, that will ensure you don’t miss the meat. Call to place an order for pickup.
- Location: 793 Bathurst St, Toronto
- Phone Number: (416) 535 3886
- Store Hours: Wednesday to Sunday 1-8 p.m.; Monday & Tuesday CLOSED
- Click here for the full menu
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At this point in the summer, many of us are feeling like it’s high time for a dose of antioxidants. Fresh-pressed juices can offer a potent dose of them, along with other vitamins and minerals and that do the body a world of good. Stock your fridge with some refreshing elixirs from these well-loved local juice dealers and treat yourself to an end-of-summer energy boost.
Here are our favourite fresh juices to check out in Toronto.
Whale Juice
Healthy need not be boring, when you stock up at Whale Juice. Here, cold-pressed juice comes with the option to add toppings like tapioca, lychee, and aloe, and they also offer fruit teas, fresh-fruit milkshakes and icy fresh fruit slush blends. Treat yourself!
- Multiple locations in Toronto
- Click here to visit their Instagram
Elxr Juice Lab
Elxr Juice Lab creates full juice cleanse packages that make the process of cleansing a no-brainer. Whether you’re looking for a mini reset, or you want to take your cleanse game to the next level, Elxr is where to go. Their juices, tonics and boosters and all plant-based, all cold-pressed, all organic, and also, very stylishly packaged.
- Multiple locations in the GTA
- Click here to visit their Instagram
Village Juicery
For a robust selection of organic, cold-pressed and raw juices, meals and snacks that’ll inspire your next health kick, head to Village Juicery. Get completely set-up for your juice cleanse with one of their nutritionist-designed cleanse kits or work with one to create a kit that suits your needs to a T.
- Multiple locations in Toronto
- Click here to visit their Instagram
Plant-Lyfe Cafe
This completely plant-based cafe and meditation space is a one-stop shop for healthy living inspo. With a vegan menu of smoothie bowls and loaded toasts, cold-pressed juices and wellness lattes, and a roster of community programming (think: astrology forecasts and sound baths), Plant-Lyfe will help you embrace a whole new lifestyle.
- Location: 998 Queen Street E, Toronto, ON M4M 1K1
- Phone Number: (416) 462 0490
- Click here to visit their Instagram
Greenhouse Juices
These homegrown juices have their own cult following. Try a made-with-love organic, plant-based juices as a one-off in a glass bottle, or commit to one of three different cleanse programs (gentle, standard, and green). Greenhouse also offers resources to help you conduct your cleanse – from what to do, when, to how.
- Multiple locations throughout Toronto
- Click here to visit their Instagram
Revistasize Natural Juice Kitchen
Stock up for a healthy work week here with cold-pressed, fresh, raw organic juices, as well as eats like power breakfasts (overnight oatmeals and vegan cheesecakes), energy balls and organic soups. Or, stop by their cafe for a fresh made breakfast or lunch.
- Location: 2631 Yonge St, Toronto, ON M4P 2J4
- Phone Number: (647) 347-8050
- Click here to visit their Instagram
Anti Vice
Anti Vice makes their juices fresh to order, so you can be sure you’re getting the brightest flavours. Choose from a menu of seasonal blends like lemonade slushy (lemon, maple syrup and ice), strawberry lemonade or candy crush (orange, pineapple, strawberry, lime and kiwi) or, make up your own custom mix.
- Location: 853A College St, Toronto, ON M6H 1A1
- Phone Number: (416) 859 5412
- Click here to visit their Instagram
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Shopping in-store may not be ideal these days, so if you’re looking for health and nutrition supplements online, we’ve got you covered. Check out all of these online shops to get your vitamins delivered right to your door. From probiotics to multivitamins, and more, you’ll find everything you need.
Here are the best places to shop for health supplements online.
Well.ca
Well.ca is your go-to site for all of the health and nutrition products that you need in your life. Browse through the entire category of vitamins and supplements to find exactly what you’re searching for.
Martin Clinic
Martin Clinic is all about serving its customers through awesome products, quality information, and ultimately helping people live a life full of energy and health.
Nutrition House
Feel confident when ordering from Nutrition House. The company goes the extra mile in manufacturing, testing, and verifying each of the products they sell. There’s such a variety of products to browse from men’s and women’s health, heart health, stress management, and more.
Vitasave
Vitasave is a Canadian-owned and operated natural health company. It carries something for everyone, with over 7,500 natural health products across more than 250 brands, including vitamins, supplements, food, pet care, and lifestyle products.
The Health Depot
The Health Depot has you totally covered with all of your health essentials. Not only can you shop over 15,000 products online, but you can also speak directly to a live agent on the site about all of your health needs.
Vite Pro
When it comes to manufacturers, Vite Pro chooses only those who have the highest quality ingredients and will provide the most benefit for its customers’ lifestyle needs. All of the most trusted brand names can be found on the website!
Life Extension
Achieve your goals with the best nutritional products that science can offer. Check out Life Extension to become an expert in your body’s unique needs by browsing information about the science of wellness, right at your fingertips!
RISE Market
RISE Market is committed to connecting the Canadian health and wellness ecosystem to provide you with the best local products—and the best value. Becoming a member here means supporting local producers who are purpose-driven with their food production, setting new health standards for quality and wholesome ingredients.
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Are you on the hunt for a new fitness program to kick-off your year? We’ve got exactly what you’re searching for. Let us introduce to you—A Sculpt Body.
If you’ve never heard of ASB before, then get ready to become obsessed! A Sculpt Body’s workouts aren’t about achieving a certain weight, body shape, or clothing size, it’s all about creating that healthy mindset and getting active.
The best part? The Back to Basics program that’s currently being offered is free! That’s right, you can learn all about ASB’s approach, completely free.
Courtesy of ASB
Once you join the Back to Basics program, you’ll take on an exciting three-week commitment that’s all about achieving your fitness goals in a healthy and sustainable way. There are no fad diets here or extreme workout schedules because let’s face it, those are never in for the long haul.
Aside from the no cost, we love that this program encourages prioritizing balance over restrictions and gives you all of the tools that you need to continue.
Plus, with this programming, you can look forward to 5+ free workout classes, a guided workout schedule (note, you will have to sign up to ASB to access the scheduled workouts), free morning rituals, free supplement education from Genuine Health, and more!
Courtesy of ASB
Even if you’re not a workout pro, all of the workouts offered are low-impact and range from five minutes to just under an hour with beginner, intermediate, and advanced classes.
Not only is ASB amazing, the instructor and founder, Alessia, is so supportive and attentive, you won’t ever feel like you’re on this journey alone.
She actually created ASB to empower as many women as possible to make movement an important part of their everyday lives.
Look forward to bettering your health and wellness this year with A Sculpt Body. Take control and make this a time to create a space just for you to feel good, relieve stress, and find mental clarity. Give your body the love and respect it deserves.
Check out ASB today so that you don’t miss out on the awesome offer!
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The way you spend your Sunday can have a major impact on the rest of your week. Going from a carefree weekend to a structured, chaotic work week can take a toll both physically and mentally. It can be tough to get back into the swing of things, but there are ways to wake up Monday morning feeling organized, invigorated, and ready to take on whatever comes your way.
To make the Monday blues a little more bearable, we’ve rounded up 5 things you can do on Sunday to prep yourself for the week ahead.
- Plan Out Your Schedule for the Week
Whether you use a paper planner, an online calendar, or a smartphone app, use Sunday to schedule out your week. Take some time on your own in a quiet place to take note of your meetings, events, deadlines and social plans for the week ahead. Then move onto planning out time for yourself, then make time for chores and tasks like grocery shopping and going to the gym. Having your week planned out as much as possible will help diminish your stress levels and lead to a more fulfilling week.
- Declutter Your Space
Going into the week with a clutter-free space can make all the difference for your mindset. Instead of waking up Monday morning to dishes on the drying rack and mail sprawled out on the counter, you’ll feel so much better if you tidy up the night before. This way, you can go through your Monday without thinking about having to get your space in order when you get home.
- Meal Prep
You can go as small or as big as you want with meal prepping, but even prepping your snacks can help you through a chaotic week. If you want to go big, think about making some overnight oats for your breakfasts, and making a big batch of chili or lasagna that you can come home to and heat up for dinner each night.
- Implement Self Care Sundays
On Sundays, you should take time for you. Whether that means going to your favourite fitness class, taking a bath, going to see a movie, cooking, or spending time with loved ones, take time for self-care on Sundays. Our weeks are often so go-go-go that we don’t take time for ourselves, so intentionally setting time to do the things that make us feel good sets us up for a successful week.
- Get Plenty of Sleep
There’s nothing better than waking up well rested on Monday morning. Create a relaxing Sunday night routine so you can go to bed early and wake up refreshed and energized. Read a book instead of scrolling Instagram, write your to-do list for the next day, and have a set time for when you turn off the lights. There’s also nothing better than going to sleep in clean sheets, so you can think about adding laundry to your Sunday routine as well.
Do you know any other helpful tips on how to improve your week? Share with us in the comments!
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