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Navitas Organics Blog

How to Create a Daily Self-Care Ritual

Posted by Julie Morris, Navitas Organics Executive Chef on Nov 7, 2018 8:09:37 AM

If your day-to-day grind could use a wellness upgrade (and really, whose couldn’t?), then forming a self-care ritual may be just the answer you've been looking for. Unlike spur-of-the-moment healthy surges like creating that perfectly swirly rainbow smoothie bowl that's destined to get allll the Instagram likes, rituals are the healthy habits that become part of your real, everyday lifestyle. Practiced over time, these small acts of self-love can boost everything from your daily mood to your productivity and even enhance your state of biological well-being on a cellular level. Here's how to map out your own self-care strategy:

“Set Up” in the Morning
Mornings are incredibly important, as they're a clean slate to set the tone for the day. While the wee hours can be quite busy (and potentially sleepy), it takes just a few minutes to set your mind right. Many people benefit from keeping a gratitude journal to jot down something they're grateful for every day, while others prefer to simply ruminate on positive thoughts for several minutes before even getting out of bed. Make it your mission to start the day on a mental note of love and kindness – you'll be amazed at how much brighter your entire day feels.

Make Your First Meal Count
Whether you wake up hungry or choose not to eat until noon, make sure your first meal is a solid one – maybe even your best one. That “first food” is another way to prime your body with the nutrients it craves right from the get-go. Depending on your diet preferences, this could look like many different things – from a skillet scramble with broccoli and avocado to a superfood smoothie with seasonal fruit. Regardless, get in the habit of consuming a few “routine” superfoods, such as a brain-boosting Matcha latte, a heaping scoop of Daily Superfood Immunity Boost in your favorite beverage to keep your immune system at its peak or maybe a skin-friendly spoonful of Chia Seeds sprinkled on your bowl of granola. Practice giving to your body through the foods you eat – aka self-care at its finest!

Set Aside Mini “Me Time”
In today's busy world, mega-doses of “me time” can be hard to come by, save for maybe the occasional vacation. But scheduling mini “me-time” can act like a daily reminder of your real intentions and help you get in touch (and stay in touch!) with the beauty of the present. For some, this may look like 10 minutes of mediation. For others, this may be lighting some sage or lavender to cleanse the air and mind. Still, others may find it useful to simply pause and spend a few moments goal-setting in a notebook. The important part is that you schedule this time to step off the day-to-day treadmill and re-center yourself. You always can find at least 10 minutes!

Value Winding Down
Most of us are stoking our cortisol until the moment we close our eyes, checking that one last work email, scrolling through social media, drinking too much alcohol in the evening or simply putting off going to bed. But getting quality sleep can genuinely change your entire reality, although it doesn't come all by itself. Ensure you're getting the deep sleep you need to fully recharge by giving yourself at least 30 minutes before your bedtime to wind down and relax without stimulation. Keep away from technology and “blue light” and try other relaxing rituals like an Epsom salt bath, calming music or nature sounds. You can even just pick up a good book to allow your mind to wander into an alternative universe – just be sure to avoid reading about heavy subjects like business or politics. You'll be amazed at the mental and mindful advantages you gain through ensuring your sleep is the best it can be.

Remember, no one can give you the self-care you really need except for you and the small rituals you create now can carve the path for a brighter future tomorrow and for years to come.

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Topics: nutrition, stress, blog, health, routine, superfoods, Live Life Positive, Navitas Organics, self-care, rituals

5 Steps to Reducing Stress

Posted by Julie Morris, Navitas Organics Executive Chef on Apr 17, 2018 2:30:21 AM

Although some level of stress is an essential component of evolution (think fight-or-flight survival instincts or the emotional response to a sad situation), most experts agree stress has taken on an entirely new form in modern society, turning into a true epidemic. These days, we have a hard time “shutting down” at all: bringing work on vacation, checking emails right upon waking up, and even creating demanding activity-filled schedules for our children and family. But what's even more concerning is that stress doesn't just stop with the time frame of the triggering circumstance. Rather, stress can have profound long-term effects in the body as well. 

John Carpi for Psychology Today reports, “Psychological stress doesn't just put your head in a vice. New studies document exactly how it tears away at every system—including your brain. But get this: the experience of stress in the past magnifies your reactivity to stress in the future. So, take a nice deep breath and find a stress-stopping routine this instant!" If you're as ready as we are to relax, here's a simple five-step plan for hitting reset on your stress response that you can do anytime, anywhere:

1. Change Your Senses. There are many environmental culprits that induce a stress response. Fluorescent bulbs, for example, emit an almost imperceptible “flicker,” which can trigger nervous system stress, while artificial scents or even chemicals and cleaners can provoke inflammation. Even if you find yourself often in an environment you can't control, you can manipulate your sensory experience to improve your mental state. If possible, find some natural sunlight to step into for a few moments throughout the day; place your bare feet for a few minutes in some grass; or inhale a whiff (or rub on your temples) a natural stress-reducing aromatic such as lavender, lemongrass or sage. Think of these techniques as a sensory “reset.”

2. Change Your Breath. One of your best tools for stress regulation is built right inside of you: your breath. Deep breathing has been scientifically proven to stimulate a parasympathetic nervous system reaction, helping you to biologically relax and slow down. You can download breathing apps on your phone for timing guidance or simply take 10 long, slow inhales and exhales, with a brief “hold” at the top of the inhale. Even just a minute or two of breathwork will slow your heart rate and signal your body to cool down.

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Topics: wellness, livelifepositive, stress, blog, health, healthy, superfoods

Five Superfoods That Help Reduce Stress

Posted by Julie Morris, Navitas Organics Executive Chef on Feb 13, 2018 9:41:00 PM

We’ve all been there: it’s a stressful day, and suddenly reaching for a bag of chips or a plate of cookies becomes borderline instinctual. Although comfort foods might give us an instant feeling of satisfaction, nutrient-dense foods can fight stress on a much deeper level. So many of our favorite superfoods (packed with vitamins, minerals and nutrients) can support the body holistically, which ease the mind and body long-term. Read on for some of the best superfoods you can eat to fight stress and get your day back on track!

We know Cacao is the foundation of all chocolate products, and an exceptional source of healthy antioxidants and minerals. But it’s Cacao’s impressive magnesium content that makes it a particularly good stress fighter. Foods high in magnesium have been proven to relax the muscles, help ease tension, and reduce aches and pain associated with stress.

There are so many ways to incorporate Cacao into desserts, but don’t forget it’s also a great ingredient to add to a morning smoothie to start the day on the right note. Try turning a standard smoothie into a stress-fighting shake with Cacao and other healthy ingredients! Other high-magnesium foods on the savory end of the food spectrum include kelp, wheat bran, almonds, Cashews, buckwheat and garlic.

Wheatgrass is naturally very alkaline, which relieves inflammation and promotes a calmer state of mind and body. Not only that, but Navitas Organics Wheatgrass Powder contains a whopping 70 minerals and vitamins, hundreds of live enzymes, amino acids, and antioxidants, which help put the body in a state of balance. For a one-way ticket to your “happy place,” try my Warm Detox Juice to de-stress and regain focus.

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Topics: nuts, stress, blog, blogger, cacao, Maca, matcha, superfoods, wheatgrass

Four Ways to Relieve Stress Through Fitness and Nutrition

Posted by Jeff Newman on Apr 18, 2017 7:03:00 PM

Stress is a part of everyone’s lives. Work, family, financials, projects, and even everyday chores can all contribute to our stress levels, making it impossible to eliminate. However, there are numerous ways to help manage stress, and there’s no better time than National Stress Awareness Month to examine four ways to relieve stress through fitness and nutrition.

Sweat it Out

The physical benefits of working out are well documented. Lifting weights and doing cardio workouts are great ways to build strength, lose weight and stay healthy. However, exercising can also have a positive effect on the mind by helping to reduce stress. It has been shown that exercising can help reduce fatigue, improve concentration and enhance your overall cognitive function. This can be extremely advantageous, especially when you’ve been “stressed out” for a while. When you’re in a stressed state, the nerves in your body are affected, leading to an overall negative impact on the entire body. By exercising, you are countering this effect by releasing endorphins, which act as natural painkillers, thus helping to reduce your stress. So, get to the gym, clear your head and get your blood pumping!

Walk in Nature

Think of exercise as a therapy session for your body and mind. If you don’t have time to make it to the gym, take a short break to go for a walk outside. Fitting in a quick 15-minute walk on your lunch break will have a positive impact on your stress levels and mood. Even just five minutes of aerobic exercise outside in the sunshine can help reduce stress and provide an added boost of Vitamin D!

Practice Yoga

In addition to exercising in the gym or outside, practicing simple yoga moves can help to quiet the mind, ease anxiety and improve flexibility. Stretching through yoga is also good for the nervous system and lymphatic system, as it increases blood flow and encourages deep breathing, which in itself is a major stress reliever.

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Topics: nutrition, stress, fitness

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