Why Energy Matters

Spirulina is a fan favourite amongst our plant-based snack lovers! It's packed with iron, great for detoxifying and it's one of the most nutrient-dense superfoods in the world! Check out this energy-packed Spirulina balls recipe by Kayla Kervin (@kaleahhh)! Ingredients: 1.5 cup dates 1/2 cup coconut butter (also called coconut manna) 1/3 cup Organic Spirulina powder 1/4 cup unsweetened shredded coconut 1/4 cup chia seeds Mix together all of the ingredients in a food processor or high powered blender. Form into balls and store in the fridge or freezer! They are great on the go or when you need a pick me up! *photo credit from @thepurelife_ on Instagram.

Gut health is more than digestion—it's the gateway to your entire well-being. Your gut plays a critical role in nutrient absorption, immune defense, mental clarity, and even mood regulation. Think of it as your body's engine: when it's running smoothly, everything else functions better. Fun Facts About the Gut: Your gut is home to over 100 trillion microbes, collectively known as your microbiome. Approximately 70% of your immune system resides in your gut. Your gut and brain are connected through the gut-brain axis, which explains why gut health impacts mental health and vice versa. An imbalance in gut bacteria (dysbiosis) has been linked to mood disorders, inflammation, and chronic illness. In fact, research shows that gut microbiota can significantly affect brain function and mental wellbeing, supporting the critical role of the gut-brain axis in optimal health (Sudo, 2019). Why It's Hard to Improve Gut Health Modern lifestyles work against gut health—stress, poor diet, lack of sleep, and antibiotic use can all damage the delicate balance of your gut microbiome. Common Struggles: Bloating, indigestion, or irregular bowel movements Difficulty digesting certain foods Inconsistent energy or “brain fog” Cravings, particularly for sugar and processed foods Why It’s Challenging: Gut health isn't an overnight fix; it requires daily attention and long-term consistency. Gut health is affected by more than just food—sleep, movement, hydration, and stress all play a role. Many people aren’t aware of hidden triggers (like artificial sweeteners or gluten sensitivity) that may be affecting their gut. 21-Day Gut Health Habits That Stick Small shifts over 21 days can create lasting results. Try these strategies to support a healthier gut: Start your day with warm water and lemon or with electrolytes. This hydrates your system and preps digestion. Add fermented foods to your diet daily. Try kimchi, sauerkraut, kefir, or plant-based yogurt for probiotic support. Ditch ultra-processed foods. Cut back on refined sugars and additives that feed bad bacteria. Eat the rainbow. Diverse fiber feeds a diverse gut microbiome—aim for a variety of veggies and fruits. Move your body. Regular exercise supports healthy bowel movements and reduces gut inflammation. Support Your Gut Naturally with Organika Organika’s thoughtfully developed supplements are designed to work gently with your body—not against it. These products help ease digestive discomfort, restore gut balance, and support the microbiome. Explore the curated Healthy Gut Collection for your gut reset journey: Probiotic + Prebiotic Powder: Promotes healthy bacterial balance and immune function. Electrolytes Liver Care: Helps cleanse and hydrate, supporting liver and digestive health. Beef Bone Broth Protein Powder: A rich source of collagen and amino acids to heal and seal the gut lining. Enhanced Collagen (Original, Lemon, Chocolate): Supports intestinal lining, skin, joints, and more. Full Spectrum Plant Enzymes: Helps break down food properly and ease bloating. Gut-Friendly Movement Suggestions Gentle yoga twists (like supine twist or seated spinal twist) to stimulate digestion. Daily walking—especially after meals—to support motility. Core strengthening exercises (like planks) to aid gut-brain connection. Meal Ideas & Recipes for Gut Health Breakfast: Overnight oats with chia seeds, almond milk, and berries (prebiotic-rich) Lunch: Quinoa bowl with roasted veggies, avocado, and kimchi Dinner: Grilled salmon, steamed greens, and sweet potato mash Snack: Apple slices with almond butter and a sprinkle of cinnamon Drink: Bone broth in the afternoon or a probiotic smoothie with yogurt and banana A healthier gut isn’t a trend—it’s a long-term investment in your vitality. Start your 21-Day Habit Change Challenge and feel the difference from the inside out. References Sudo, N. (2019). Microbiome, HPA axis and production of endocrine hormones in the gut. Journal of Clinical Biochemistry and Nutrition, 64(2), 87–91. https://doi.org/10.3164/jcbn.18-57

Water is life—literally. Every cell, tissue, and organ in your body depends on it. Proper hydration helps regulate body temperature, lubricates joints, transports nutrients, supports digestion, improves energy, and even boosts brain performance. Fun Facts About Hydration: The human body is made up of approximately 60% water. Even mild dehydration (just 1-2%) can impact mood, memory, and concentration. Thirst is actually a late signal—by the time you're thirsty, you're already slightly dehydrated. Making hydration a daily habit isn’t just about drinking more water—it’s about setting your body up for success in every area of wellness. Why It’s Hard to Stay Hydrated Even though it's simple in theory, hydration is one of the most overlooked wellness habits. Some typical challenges include: Busy schedules that make it easy to forget to drink water Not liking the taste of plain water Mistaking hunger or fatigue for dehydration Increased fluid needs with exercise, heat, or caffeine consumption Hydration can feel like a passive goal—but it requires active planning. Building the habit means finding enjoyable, easy ways to stay consistent. Tips to Build the Habit (and keeping it for 21 days so it sticks) Start your day with a glass of water. Make it part of your morning routine. Flavour up your water. Add lemon, cucumber, or berries—or use a natural electrolyte mix. Carry a reusable water bottle: Keep it with you at all times as a visual reminder. Track your hydration intake: Use a hydration app or set reminders on your phone. Pair hydration with zctivities: Drink before every meal, during breaks, or after a workout. Support Your Routine with Organika Organika offers gentle and effective hydration support that makes building this habit easier—and delicious. Try our Stay Hydrated Collection, featuring: Electrolytes 60 Servings or Sachets: Balanced with sodium, potassium, magnesium, and calcium to support fluid balance and hydration. Electrolytes Extra Strength (Fruit Punch & Pink Lemon Lime): Perfect for replenishment after workouts or long days. All Day Protein Hydrator: Combines electrolytes with protein to support hydration and energy, all in one sip. These products help your body absorb and retain water more effectively—especially after sweating or physical activity. Movement to Support Hydration Exercise increases your hydration needs—and can also help make water a more natural part of your daily rhythm: Try light morning movement like yoga, walking, or bodyweight exercises. Use exercise as a hydration trigger—drink water before, during, and after. Sweating is great for detox, but only if you’re rehydrating properly afterward. Meal Ideas + Recipes to Support Hydration Certain foods naturally help you stay hydrated too. Try incorporating: High-water-content foods: cucumbers, watermelon, lettuce, oranges, and strawberries. Hydration-friendly meals: Breakfast: Chia pudding with coconut milk and fresh berries Lunch: Hydrating salad with cucumber, spinach, and citrus vinaigrette Snack: Coconut water smoothie with banana and greens Hydration isn’t a one-time task—it’s a daily wellness investment. Stick with it for 21 days, and your body and mind will thank you. Let’s raise our bottles (of electrolytes) to a healthier, hydrated you. References Elicit. (n.d.). AI for Systematic Literature Reviews. Retrieved from https://elicit.com/solutions/systematic-reviews

Reflect, Celebrate, and Keep the Momentum Going—Your Next Chapter Starts Now To everyone who joined us on the 21-Day Habit Change Challenge—thank you. We are so grateful you showed up, stayed committed, and trusted Organika to be a part of your wellness journey. Whether you focused on better sleep, more energy, improved hydration, or better gut health, you’ve made meaningful steps toward a healthier, more vibrant you. It might not have been easy—but you did it. That’s worth celebrating. As this phase of the challenge ends, remember: transformation isn’t just about 21 days. It’s about building a life where wellness becomes who you are—not just what you do. How to Keep Your Habits Going Now that you’ve experienced the benefits of simple, consistent habits, here are a few ways to keep the momentum: Start small each day: Don’t pressure yourself to be perfect, just be consistent. Stack your habits: Pair new habits with existing routines (e.g., take your magnesium with your evening tea). Reflect weekly: Keep a journal or note on your phone to track how you feel and what’s working. Celebrate small wins: Progress fuels motivation—acknowledge it often. Invite others: Share your journey and inspire those around you to join in. Stay Engaged Beyond the Challenge This isn’t the end—it’s a new beginning. We’re here to support your wellness journey every step of the way with: Wellness blogs and recipes on organika.com Seasonal product features designed to support year-round goals Free downloadable 21-Day Habit Change Challenge Tracker so you (or your friends!) can start anytime Social media tips, challenges, and community support to stay inspired... follow along Let’s keep growing, together. Your Wellness Allies: Organika Products that Work As you continue your journey, consider these go-to products to support and sustain your habits: Better Sleep Mind Calm, L-Theanine, Ashwagandha → Promote calm and quality rest as a foundation for recovery and energy. Boost Energy All Day Protein Hydrator, Advanced B-Complex, Cordyceps Organic Mushroom Extract → Fuel your body and mind for sustained focus and performance. Stay Hydrated Electrolytes, All Day Protein Hydrator → Make hydration easy and enjoyable every day. Healthy Gut Probiotic + Prebiotic Powder, Full Spectrum Plant Enzymes, Bone Broth Protein Powder, Enhanced Collagen → Keep your digestion strong and your immunity thriving. Ready for Your Next Step? This is your invitation to continue the journey—to transform not just your habits, but your whole life. Download the 21-Day Habit Change Challenge Tracker and start again anytime Explore Organika’s wellness collections to support your unique goals Stay connected with us on social for fresh content, wellness inspiration, and community wins Transformation isn’t a destination—it’s a lifestyle. And we’re here for it, with you. Let’s keep building the best version of you—one day, one habit, one step at a time. References Conn, V. S. (1998). Older women's beliefs about health and health-promoting behaviors. Public Health Nursing, 15(6), 370–378. https://doi.org/10.1111/j.1525-1446.1998.tb00357.x Ford, E. S., Bergmann, M. M., Boeing, H., & Capewell, S. (2012). Healthy lifestyle behaviors and all-cause mortality among adults in the United States. Preventive Medicine, 55(1), 23–27. https://doi.org/10.1016/j.ypmed.2012.04.016 Hirooka, N., et al. (2021). Relationship between stress coping adequacy and health-related lifestyle behaviors among Japanese adults. Journal of Nutritional Science and Vitaminology, 67(6), 403–411. https://doi.org/10.3177/jnsv.67.403 Kreouzi, I., et al. (2022). Lifestyle medicine and longevity: A review of interventions. Biogerontology, 23(4), 547–560. https://doi.org/10.1007/s10522-022-09953-y