9 Easy Tweaks to Elevate Your Today

9 Easy Tweaks to Elevate Your Today

Try these easy changes to existing meals and routines to elevate your nutrition today. 

1. Boost Your Day.... Make Your Smoothies Super

ADD IN: Superfood powders such as AcaiBlueberryBeetrootSpirulinaChlorellaLucuma, MacaBaobabWheat GrassBarely Grass  (yes, we sell most of these! here are a few pre-mixed toppers we make - Breakfast Boost and Organic Supergreen)

HOW? Super easy! Just a tablespoon into your smoothie before blending. Experiment with amount and the flavour impact. And remember, less but frequent is better than a lot but just once.

HOT TIP! Out of sight really is out of mind. So keep a few small jars of these on your bench-top or near the blender and other smoothie go-tos like the protein powder. That's the most sure-fire way to make sure you remember to add them. Note - some powders are sensitive to light so either keep a small amount exposed or use darker glass containers.  


  • Rich in Antioxidants: Help fight free radicals and reduce oxidative stress (Acai, Blueberry, Beetroot, Spirulina, Chlorella, Baobab).
  • High in Vitamins and Minerals: Support immune function, bone health, and overall vitality, including vitamins A, C, E, and essential minerals like iron and calcium (Acai, Blueberry, Beetroot, Lucuma, Baobab, Wheat Grass, Barley Grass).
  • Anti-Inflammatory Properties: Help reduce inflammation and support heart health (Acai, Blueberry, Beetroot, Spirulina, Chlorella).
  • Boosts Energy Levels: Natural sugars, vitamins, and chlorophyll provide a quick energy boost and improve stamina (Acai, Beetroot, Spirulina, Chlorella, Wheat Grass, Barley Grass).
  • Supports Detoxification: Chlorophyll and antioxidants aid in detoxifying the body and improving liver function (Spirulina, Chlorella, Wheat Grass, Barley Grass).
  • Enhances Skin Health: Antioxidants and vitamins contribute to healthy, glowing skin and reduce signs of aging (Acai, Blueberry, Baobab).
  • Supports Digestive Health: High in fibre and enzymes, improving digestion and gut health (Lucuma, Baobab, Wheat Grass, Barley Grass).
  • 2. Easy Toppers for Cereal and Yoghurts

    ADD IN:

    Super Dried Fruits - Goji BerriesAnti-Oxidant Super Blend Mix - Chia SeedsHemp SeedsLinseeds Sunflower SeedsPumpkin Seeds

    Super Others - Psyllium Husks, Bee Pollen, Cacao Nibs

    Superfood Powders - see above

    HOW? Just sprinkle on top your favourite dried fruits, seeds and nuts and enjoy. Again its about balance and adding a bit so as not to make your breakfast taste unpleasant. 

    HOT TIP! Your should be looking forward to adding these. Personally I love the tart flavour explosion of inca berries, the crunch from the seeds and the sweetness of adds like dried prunes and chopped figs.


  • Rich in Antioxidants: Help fight free radicals and reduce oxidative stress (Goji Berries, Anti-Oxidant Mix, Inca Berries, Cacao Nibs, Bee Pollen).
  • High in Vitamins and Minerals: Boost immune function and support overall health, including vitamins A, B, C, E, and essential minerals like magnesium, calcium, and iron (Goji Berries, Anti-Oxidant Mix, Inca Berries, Cacao Nibs, Bee Pollen, Chia Seeds, Hemp Seeds, Sunflower Seeds, Pumpkin Seeds).
  • Anti-Inflammatory Properties: Help reduce inflammation and support heart health (Goji Berries, Anti-Oxidant Mix, Hemp Seeds, Linseeds, Cacao Nibs, Bee Pollen).
  • Supports Eye Health: High in carotenoids and vitamin A, which are essential for vision (Goji Berries, Inca Berries).
  • Promotes Skin Health: Antioxidants and vitamins help maintain healthy skin and reduce signs of aging (Goji Berries, Anti-Oxidant Mix, Hemp Seeds, Sunflower Seeds, Cacao Nibs, Bee Pollen).
  • Boosts Energy Levels: Natural sugars, vitamins, and nutrients provide a quick energy boost (Goji Berries, Inca Berries, Bee Pollen, Cacao Nibs).
  • Rich in Omega-3 Fatty Acids: Support heart health and reduce inflammation (Chia Seeds, Hemp Seeds, Linseeds).
  • High in Fibre: Aid in digestion, promote fullness, and help control blood sugar levels (Chia Seeds, Linseeds, Pumpkin Seeds, Psyllium Husks).
  • Good Source of Protein: Essential for muscle repair and growth (Chia Seeds, Hemp Seeds, Linseeds).
  • Supports Digestive Health: High in fibre, improving digestion and promoting regularity (Psyllium Husks).
  • Supports Immune Health: Rich in antioxidants and immune-boosting properties (Bee Pollen, Goji Berries, Anti-Oxidant Mix).
  • 3. Add Fibre by Upgrading your Grains

    SUBS:  Brown Rice for White Rice, Wholewheat Pasta for White Pasta or for a twist try Quinoa, Buckwheat, Bulgur Wheat, Wild Rice for White Rice (or maybe our Gourmet Grain and Rice Mix)

    HOW: You don't need to change your planned meals simply swap out refined options for wholemeal or more nutritious variants

    HOT TIP! It doesnt have to be all or nothing. Start with the occassional meal (it all helps) and slowly build in a more unrefinded option.


    These whole grain alternatives are richer in fibre (and often protein and iron), will aid digestion and promote fullness.

    For a low-carb twist, consider cauliflower rice or zucchini noodles, which add extra nutrients and variety to your meals.

    4. Take the Guilt out of Snacking

    SUBS: Dark Chocolate for Milk Chocolate (ideally with minimal added sugar), Nuts for crisps or cookies

    HOW: This one is really just about making conscious buying decisions in the first place and slowly changing out existing options for healthier ones

    HOT TIP! Sugar is addictive, so it can take a while to wean yourself off the craving, especially in the afternoons and evenings when our body's insulin levels crash. So start slow, but be methodical. I know personally the key is to limit what is to hand, will power in the moment is so tough but if its not there you can't have it.


    Substituting sugary milk chocolate and other unhealthy snacks with these alternatives can significantly improve your diet:

    Nuts Instead of Sugary Snacks

    • Benefits: High in healthy fats, protein, fibre, vitamins, and minerals
    • Use: Enjoy as a satisfying snack, add to salads, or include in baking.

    High-Quality Dark Chocolate Instead of Sugary Milk Chocolate

    • Benefits: Contains antioxidants, lower in sugar, and rich in flavonoids which support heart health.
    • Use: Choose dark chocolate with at least 70% cocoa for maximum benefits and enjoy in moderation.

    Making these simple swaps can reduce your sugar intake, provide sustained energy, and add essential nutrients to your diet, all while satisfying your cravings in a healthier way.

    5. Jazz Up Your Salads

    ADD IN: Try Nuts (Walnuts, Slivered Almonds, Pistachios, Cashews or more), or Seeds like hemp seeds and sunflower seeeds, or you can add a Grain base like freekeh or quinoa. 

    HOW: Simply add these to your salads, no need to take anything out. You will be surprised how even just 2 or 3 extra toppers brings a salad to life and adds variety and makes you feel more full or satiated, yes just wanted to use that word! :)

    HOT TIP! Start small and build up. Begin by adding one or two new toppers to your salads or meals each week. For example, start with a handful of almonds or a sprinkle of hemp seeds. As you become accustomed to the new flavors and textures, gradually introduce more variety like quinoa, walnuts, or sunflower seeds. 


    These additions not only enhance the flavour and texture of your salads but also offer a myriad of health benefits:

    • Sources of Protein: Nuts and seeds provide plant-based protein essential for muscle repair and growth.
    • Rich in Fibre: They help promote satiety, aid digestion, and support gut health.
    • High in Healthy Fats: Walnuts, almonds, and other nuts contain beneficial fats that support heart health.
    • Boosts Iron Intake: Many nuts and seeds are excellent sources of iron, crucial for oxygen transport in the body.
    • Enhances Nutrient Diversity: Adding a mix of toppings increases the variety of nutrients, supporting overall health and well-being.

    6. Diversify Your Proteins

    ADD IN: Lentils - Red, Green, French, Brown, Chickpeas, Black Beans, Kidney Beans or Quinoa

    HOW: You can get all your protein needs from plant-based sources not just meat. Simply add these to your next meal and cut back some meat or make a whole meal using them as a base and expand your cooking range.

    HOT TIP! Quinoa is actually a complete protein source. This means it contains all essential amino acids that the body needs and cannot produce. In fact Quinoa, buckwheat, pumpkin seeds and chia seedsare the only plant based sources. Otherwise you get these from dairy, eggs, meat and fish.Adding these to your meals is easy whether as a side, replacement for rice or as substitutes for meat.


    Lentils, chickpeas, and black beans are not only high in protein but also rich in fibre, vitamins, and minerals. These legumes support muscle health, aid digestion, and promote satiety, making them ideal for a balanced diet.

    7. Oils Weren't Created Equal.  Less Oil, Better Quality

    SUB IN: Try to use Extra Virgin Olive Oil (EVOO) where you can in your cooking and meal prep like salads and side dishes

    HOT TIP! (no pun intended) Beware the lower smoke point when cooking! This is important as EVOO has a lower smoke point (190-215°C) compared to many other cooking oils. Heating it beyond this point can cause the oil to smoke and break down, producing potentially harmful compounds and a bitter taste.   
    ** Fry / Cook on medium to medium-low heat


    Olive oil, especially extra virgin, is rich in healthy monounsaturated fats, antioxidants, and anti-inflammatory compounds. These benefits support heart health, reduce inflammation, and provide essential vitamins like vitamin E. Additionally, the robust flavor of olive oil can elevate your dishes, making salads, roasted vegetables, and even simple dressings more delicious. By choosing olive oil over other oils, you not only improve your health but also bring a gourmet touch to everyday cooking.

    8. Drink to Your Health 

    SUB IN: Green tea or Black tea in place of your coffee, particularly if you are a 4 coffees a day type person;

    HOT TIP! Caffeine has a cumulative impact and a relatively fixed half-life, which is why drinking coffee too late (or too many) in the day can disrupt your sleep as it needs to work its way through your system. Swapping coffee for tea (or decaf) can improve your sleep quality, offering numerous health benefits. It’s worth experimenting with this change to see how it affects your rest and overall well-being.


    Green or black teas are rich in antioxidants and offer numerous health benefits - so is coffee. Green tea boosts metabolism and heart health, while black tea improves focus and reduces chronic disease risk. This switch can reduce caffeine intake and provide a gentler energy boost as well as diversify what you consume. Start by replacing one cup of coffee with tea, experiment with different flavors, and add a splash of lemon or honey for extra taste. Then you can take things even further and explore the world of herbal teas. We actually have an article on this here - Unlock the Benefits of Herbal Teas - From Digestion to Detox

    9.Drink Your Gut Happy

    SUB IN: Kombucha or Kefir Water or Kefir Dairy drink, especially if you can find ones without added sugars or sweeteners.

    HOT TIP! Find some drinks and flavours you enjoy and next time you're reaching for a sugary drink or soda have one of these. Kombuchas are even becoming popular as drinks mixes now too. 


    Fermented drinks like kombucha and kefir are excellent for gut health due to their high probiotic content, which supports a healthy microbiome and aids digestion. Replacing sugary sodas with these beverages not only reduces your sugar intake but also lowers the risk of obesity and dental issues. Kombucha and kefir offer a refreshing alternative that promotes overall wellness, making them a smart choice for those looking to improve their diet and health.