Tips to Manage Stress Levels for Better Sleep

Sleep has never been more important than it is in 2021, with the stress of COVID-19, the election, the economy, and other everyday concerts throwing many people off-balance. With Proper, sleep is one less thing people have to worry about and something they can cross off their to-do lists. 

Below are five behavioral tips to help you manage stress levels for better sleep from Dr. Allison Siebern, PhD, Proper’s Head Sleep Science Advisor. 

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Q&A with Realm Co-Founder Lauren Benbassat

What inspired you to start Realm?

We were struggling to eat well on busy days — coffee-only breakfasts, unhealthy snacking, skipped meals while we were rushed to meetings and stuck on conference calls (and now zoom calls). Frankly, I just couldn’t eat another boring protein bar or fuel my body with empty calories anymore. So we created something new that made our lives easier and healthier — a nutrient-dense smoothie that could be made anywhere in seconds with just a shaker and water. 

Can you tell us about your ingredients and why you chose to exclude some things?

With the backing of nutritionists, dietitians, and holistic wellness experts, we had some serious requirements of what to avoid in our foods. Our products contain no added sugar, no preservatives, no dairy, no soy, no “natural flavoring” and are all non-gmo. Our smoothie blends are made from all real dried & finely crushed fruits, veggies, nuts, and plant proteins. We believe that through real foods and a plant-forward diet, we can truly feel incredible! 

What are the benefits of your 3-Day Real Food Reset?

Our 3-Day Reset was designed to boost hydration, healthy eating, and better habits. We don’t believe in quick-fix diets or cleanses that leave us depleted and wanting more. Our 3-Day Program empowers you to fuel your day with our nutrient-dense smoothies, paired with nutritionist-backed dinner recipes and educational tips. 

Get 15% off with your HealthKick member ship here!

If someone is new to Realm, what is the best Realm product to start with and why? 

A great way to get the most benefits out of our product and learn more about healthy eating is through our Real Food Reset Program — it comes with 10 smoothies, 3 dinner recipes, and daily emails with reminders and nutrition tips from experts! If you’re looking to just sample our flavors, we also offer a Sample Pack and Shaker bottle to try them all out. 

What advice would you give to someone struggling to find the time to be thoughtful about what they eat?

Often we feel overwhelmed by “healthy” eating and feel it has to be all or nothing! That’s not true — it’s about finding what works to fit in with your busy lifestyle. Starting with something simple makes it so much easier. Like a mug of warm water first thing in the morning (boosts hydration and jump starts digestion), or a smoothie for an afternoon pick-me-up when you may be craving sweets or unhealthy snacks, or an extra serving of veggies with dinner (I aim for half the plate of veg) — change your mindset to think of adding more colorful foods to your diet, rather than thinking of it as depleting. Every bite you take is love you are giving to yourself.

In case you missed our webinar with Realm on Empowering Your Health Through Food, check out the recording here!

5 Ways to Stick to Your 2021 Fitness Goals

It’s easy to make a fitness resolution on New Year’s Eve; the challenge is putting it into practice and sticking with it for the long-term. Here are 5 simple ways to turn those fitness goals into a reality—not just for January, but throughout 2021 and beyond.

  1. Find Your Why – A fitness resolution is rarely about fitness. It’s important to ask yourself why this resolution is important to you on a deeper level. What’s motivating you to make a change? Figure out exactly what that something is and use it to push yourself to keep going when you feel like throwing in the towel.
  1. Be Specific – Don’t make vague goals. You’re more likely to stick to your goal if you make it as specific as possible. Determine exactly what you’re going to do and when you want to to achieve it!
  1. Track Your Progress – Keeping track of your progress helps you stick to your fitness resolutions. Seeing how far you’ve come will motivate you to keep pushing.
  1. Switch Things Up – Switching up your routine not only keeps you physically challenged but also keeps you from getting bored. New exercises also help prevent your body from adapting to your exercise routine and hitting those dreaded plateaus.
  1. Find an Accountability Buddy – Working out with a friend will not only help you stick to your workout schedule, but you will also be there to encourage and cheer each other on.

We hope these tips help you make fitness a part of your lifestyle, let us know how you plan to stick with your new goals below!

Habits to Cultivate for a Healthier, Happier New Year

There’s something special about the start of a new year. We’re rejuvenated with a fresh rush of motivation and a squeaky clean blank slate, providing ideal circumstances for a lifestyle change. In fact, research has shown that the most successful behavior change occurs during times of novelty, but are those resolutions sustainable? If you find that you’re making the same resolutions (does “eat healthier, lose weight” sound familiar?) year after year, maybe it’s time for a primer on how to turn resolutions into habits that stick.

Sun Basket’s Director of Nutrition, Lindsey Kane offers her suggestions on how to cultivate healthy habits that last a lifetime.

Rethink Resolutions and Get Back to Basics

The trouble with resolutions is that they’re tied to a deadline. If our real pursuit is lifelong well-being, it doesn’t make sense to think that a one-year commitment will provide a lifetime of good health. It’s better to use the momentum of the New Year to cultivate habits that you can repeat on a daily basis and maintain for the rest of your life. After all, what we do every day matters more than what we do once in a while.

Too often we overlook the fundamentals of healthy living, and place our faith in “sophisticated” and complex fads, jumping from one program to the next. This year, skip the trends and pay attention to these five basics:

1. Eat 

Real food is energizing, disease-protecting, anti-aging, and mood-boosting—everything we need to live a long, happy life. Colorful fruits and vegetables, fiber-rich whole grains, high-quality proteins, and healthy fats are perfectly packaged with all the vitamins, minerals, fiber, antioxidants, and energy needed to thrive. Yet, studies show an estimated 50 percent of our diet is ultra-processed foods that are devoid of beneficial nutrients, and contain toxic, artificial additives.

2. Drink 

The human body is 65 to 70 percent water, an unmistakable indicator of how important it is to our health. Water plays a critical role in supporting the function of every bodily organ, yet research estimates a striking 75 percent of the U.S population functions in a chronic state of dehydration.

3. Rest

Sleep is our body’s primary opportunity to repair, rebuild, and recharge yet most of us pay more attention to charging our phones. Studies show over one-third of the U.S population is sleep deprived.

4. Move

Our bodies are built to move but each year we become more sedentary. Studies estimate that American adults spend an average of 13 hours sitting each day. Regular exercise promotes sleep, strengthens cognitive function, improves metabolism, relieves stress, enhances physical performance, and supports healthier food choices.

5. Relax

Unplugging on a regular basis has been shown to improve productivity, creativity, energy, performance, health, and happiness. Whether it’s yoga, meditation, reading a book, taking a warm bath, sipping tea, or doing a puzzle, taking time to relax and reset is critical to our health and happiness.

Join the Webinar:

Sign up here for our webinar with Sun Basket on January 14th at 4 PM EST and if you submit a question you will be entered to win $100 gift certificate to Sun Basket!

Try Sun Basket:

Login to your HealthKick account and use your exclusive discount to save on your Sun Basket order!

Artwork by Ekström Design