Freeze-dried fruits can be a game-changer, especially when you can't carry fresh or frozen ingredients with you. They bring intense flavors, enhanced nutrition, and a unique texture that takes your blending experience to a whole new level. Whether you're a health junkie or just looking to switch up your morning routine, consider adding freeze-dried fruits to your next smoothie creation. Your taste buds and body will thank you.
3. Hydration Station:
Pack (a lot of) water! Staying hydrated is crucial during hot summer picnics so be sure you're equipped. Bring bigger jugs like this and refill your smaller, reusable water bottles so you can have enough for the day. If you want to switch up plain water, infuse it with cucumber and mint or watermelon and basil for that ultimate summer fresh feeling.
4. Snack Attack:
Enhance your picnic experience with a variety of tasty snacks. Prepare a mix of finger foods like vegetables with hummus, mixed nuts, and crackers with tasty spreads. If you want a more all-in-one option, load up your BEVVO Blender with your favorite smoothie recipe, add your liquid at the picnic and then blend so you can enjoy it fresh. If you're looking for recipe inspiration, try our tropical vibes smoothie. Insulated cooler bags are great to keep drinks and snacks fresh for small groups or go big with coolers and ice. You can pack using our Prep Bags or opt for reusable containers and don't forget napkins and utensils.
5. Have Fun:
Picnics are all about bonding and enjoying each other's company so, even if only for only a couple of hours, keep the screens in the bag. Bring along some outdoor games like frisbee or bring a baseball, soccer ball or volleyball to burn off lunch. If you're staying cozy on your seating area, bring a deck of cards to keep everyone entertained or a book.
6. Embrace Nature:
While you're there, take a moment to appreciate nature's beauty around you. Take a short nature walk for a sense of calm, rejuvenation and enjoy being disconnected.
Some of the best moments are the simplest so don't wait, plan your next picnic asap!
1. Water Bottle:
Of course, on National Hydration Day, we had to include this. How many times are you out for the day only to be scrambling to find a bottle of water? From s'well to bkr, there's no shortage of eco-friendly options that'll keep your thirst quenched during your travels.
2. Hydration Backpack:
If you're the active type, check out hydration backpacks for longer hikes, biking trips, or outdoor adventures. These backpacks come with a built-in water reservoir and drinking tube, allowing for easy hydration on the go.
3. Electrolyte Beverages:
Keep your electrolyte levels balanced by packing some electrolyte-enhanced beverages. You can bring along packets like LMNT and add to your water. Look for options that are low in sugar and contain potassium and sodium to replenish what you lose through sweat.
4. Sunscreen:
Don't forget the SPF. Apply regularly, every 2-3 hours, especially during extended periods of exposure.
5. Hat and Sunglasses:
Squinting all day is not a good look. Whatever your style, protect your face and eyes.
6. Snacks:
Fresh, hydrating snacks like watermelon, cucumber slices, or strawberries will keep you hydrated with a nutritious bite. If that feels boring, use your BEVVO Blender to blend fresh fruit for a cool smoothie on the go.
7. Sanitizing Wipes:
Keep a pack of wet or sanitizing wipes with you for quick clean-ups. They come in handy when you need to freshen up or wipe away sweat and dirt during outdoor activities.
8. Portable Fan or Mist Sprayer:
Stay cool on scorching days. They're compact and provide instant relief from heat, helping to regulate body temperature.
9. Extra Clothes and Clean-up Gear:
A change of clothes, a towel and anything else that can get you back into tip-top shop after messy activties is a good idea. You'll stay comfortable and avoid prolonged dampness.
10. First Aid Kit:
Be prepared with essentials like band-aids, antiseptic wipes, pain relievers, and any necessary medications to handle the unexpected.
11. Insect Repellent:
This will help keep critters at bay and let you to enjoy your outdoor activities without interruptions. If you're looking for more natural options, rub lemon where insects love most: your arms, ankles, neck.
12. Portable Phone Charger:
If you're looking to fully disconnect, you can skip this. But if not, pack a portable phone charger to stay juiced during your adventures.
13. Compact Umbrella or Poncho:
Avoid getting rained out with a Prepare for unexpected weather changes by packing a travel-sized umbrella or rain poncho. These lightweight and portable items will keep you dry and comfortable in case of sudden showers.
14. Portable Bluetooth Speaker:
Enhance your outdoor experiences with some tunes by bringing along a portable Bluetooth speaker. Whether you're at the beach, camping, or having a picnic, music adds an extra element of enjoyment to your surroundings.
15. Extra Batteries:
Depending on where you're headed, bring extra batteries for flashlights or headlamps, just in case.
16. Blanket:
Ultra versatile, this can help keep things tidy for picnics or beach days and cozy during longer roadtrips.
17. Reusable Bags:
Always good to have, pack a few reusable bags for storing wet clothes, collecting trash and keeping things organized.
Wherever your adventures take you, embrace the summer vibes and be prepared for whatever comes your way. Happy hydrating and enjoy your summer to the fullest.
With a little preparation and the right techniques, you can enjoy the benefits of a refreshing smoothie without sacrificing valuable time. Read on for essential prepping tips and time-saving strategies that will help you stay ready to sip on smoothie freshness, anytime.
1. Pre-Cut and Freeze Fresh Ingredients:
This might seem obvious but, if you're using fresh fruits, save time by pre-cutting your fruits and vegetables ahead of time. There's no point in cleaning and cutting 2 strawberries, 6 blueberries and half a banana each time you want to blend. Portion your fruit mixes into individual servings and store them in freezer bags or containers. When you're ready to blend, grab the pre-cut ingredients from the freezer and toss them into your BEVVO. This eliminates the need for chopping and reduces prep time significantly.
2. Use Frozen Fruits and Vegetables:
If you want to skip number 1 above, opt for frozen fruit and vegetable bags. They're pre-washed, pre-cut, and frozen at the peak of freshness, retaining most of their nutritional value. Keep a variety of frozen fruits like berries, mango chunks, and pineapple on hand for quick and hassle-free smoothie preparation. If you're buying bags that contain only one fruit and aren't pre-mixed, you can take it a step further by mixing ahead of time.
3. Prep Smoothie Packets:
Simplify your morning routine by prepping smoothie packets in advance. If you're blending with your BEVVO blender, we recommend prepping out your packets by adding your ingredients to your blender bottle so that the portion is right. You can then transfer to resealable bags like our Prep Bags or other containers so, when you're ready to blend, grab a packet, add your liquid of choice, and go.
4. Invest in the right blender for you:
Make sure that the blender you use fits your lifestyle to avoid unneeded frustration. If you're often on the go, a portable or lightweight option can significantly reduce blending time and gives you the flexibility to blend anywhere. If you usually blend bigger portions, you might prefer a bigger volume blender that sits on your kitchen counter. With the right blender, you'll achieve perfectly blended smoothies in no time.
5. Create a Smoothie Ingredient Shelf:
If you blend often, designate a section in your pantry or refrigerator specifically for smoothie ingredients. Keep your go-to essentials like protein powder, chia seeds, nut butters, and superfood powders readily accessible. This eliminates the need to search for ingredients every time and streamlines your blending process.
6. Optimize Clean-Up:
This is the part we all dread because cleaning up after making a smoothie can be time-consuming. A quick win that's often skipped is to rinse your blender immediately after use to avoid that sticky smoothie cleanup. If you're using a portable option like BEVVO, you can fill it with warm water and a drop of dish soap, then blend for a cycle for a good first clean. This loosens any residue, making deeper cleaning easier. If you get in the habit of cleaning up right after, you'll always be ready for your next blend without any lingering mess.
7. Batch-Make Smoothies:
This tip might sacrifice some of that smoothie freshness we all enjoy but. if you have a busy schedule, consider batch-making smoothies. Set aside some time during the week to prepare multiple servings of your favorite smoothie recipes. and store them in the refrigerator in individual bottles. This way, you can grab a pre-made smoothie when you're in a rush or on-the-go.
Like with most things, building up a routine usually requires strategies to be efficient so, even though smoothies can be time-consuming, we hope that these tips can help make your blending a little more hassle-free without compromising your busy lifestyle. Enjoy.
Chia Seeds
First and foremost, chia seeds are an excellent source of fibre. One tablespoon of chia seeds contains close to 5 grams of fibre, more specifically, soluble fibre, which helps lower cholesterol and keeps you feeling full for longer. This is a great way to get you from your morning smoothie to lunch as your body takes longer to "work through" this. It also contains a modest 2 grams of protein, an added benefit if you aren’t supplementing with a protein powder.
Hemp Seeds
Unlike chia seeds, hemp seeds have very little fibre content but they do contain about 3.5 grams of protein per tablespoon, 75% more than chia. Another difference between chia and hemp seeds is the content of polyunsaturated fats, “good fats”, in the form of omega-3 or omega-6 fatty acids. While chia seeds contain primarily omega-3 (1900 mg per tablespoon), hemp seeds contain primarily omega-6 (2500 mg per tablespoon).
Flax Seeds
Flax seeds contain slightly less protein and fibre than chia seeds at 2 and 3 grams, respectively, but they do contain higher omega-3s at about 2400 mg per tablespoon and are a, generally, less expensive option. They are available either whole or ground so we prefer them ground because they are easier for your stomach to digest and because they stir in more easily to smoothies after blending.
So what’s our conclusion?
Like with most things nutrition, variety and balance is key. That’s why we suggest incorporating all three of these super seeds into your diet, whether in your smoothies or anything else. They each contain varied and important benefits and, once you start using them, you’ll quickly realize how easily (and tastefully!) they can be added to a wide range of your favorite meals.
]]>Perfect for adding a little thickness to your smoothies, nuts and seeds also add flavor and texture and can be easily incorporated in your recipes since most of them can also be found in their own butter form. Just be sure to buy those with the single ingredient being the nut.
Nuts for you.
Sowing the Seeds.
We've included a couple of our favorite smoothie recipes with nuts below. Try them and tag us @mybevvo to be featured. Enjoy.
PB&J Smoothie
½ cup Strawberry low-fat yogurt
½ cup peanut butter
½ cup milk of your choice
½ cups frozen strawberries
Almond Fig Smoothie
½ cup plain non-fat yogurt
½ cup almond butter
½ cup dried figs
¼ cup shelled sunflower seeds
¼ teaspoon ground cinnamon
5 figs stemmed, diced and frozen
Almond Milk
Cashew, Mango Banana Smoothie
¼ cup cashew butter
1 cup low-fat yogurt
½ cup diced mango
2 tablespoons protein powder
1 tablespoon flaxseed oil
½ cup of banana slices, frozen
Apple Walnut Raisin Smoohie
½ cup walnut butter
¼ cup vanilla low-fat yogurt
½ cup chilled unsweetened applesauce
1 sweet apple of your choice cored and diced
½ cup raisins
2 tablespoons protein powder
1 tablespoon flaxseed oil
Sesame Papaya Smoothie
½ cup chilled papaya nectar
½ cup plain yogurt
¼ cup tahini (sesame seed butter)
1 cup frozen diced papaya
Sunflower Seed, Citrus Strawberry Smoothie
1 navel orange
1/2 red grapefruit
½ cup red orange juice
¼ cup red grape fruit juice
¼ cup shelled sunflower seeds
2 tablespoon protein powder
¾ cup strawberries – frozen
]]>What is water retention?
Water retention happens when excess fluids build up in the body, sometimes causing your hands, legs and feet to swell. Not fun! This can happen for several reasons – sitting idle for too long (like when you’re on an airplane), not allowing for adequate blood and fluid drainage in the body, pregnancy and hormones, certain medications, high salt intake, and in rare cases, it can be a sign of something more serious.
What effects does water retention have on the body?
If you’re retaining excess water, you may feel heavier than normal and find it more difficult to move freely. You may also see puffiness in your face and feel bloated. Who wants that when you can adequately control water retention with a few simple tricks?
What you can do to reduce water retention.
1. Drink more water.
This one may sound a little funny and counterintuitive: why would you drink more water if you want your body to get rid of it? Well, the more dehydrated you are, the more your body wants to hang on to all of the water it already has so that it can keep you as hydrated as possible. As you begin drinking more water, you’re letting your body know “there’s more where that came from” so it won’t cling to the water it has. You can also increase your water intake by upping your consumption of fruits like pineapple, watermelon, and cantaloupe, all of which have high water content.
2. Move your body!
Just getting up and walking a few steps every 30 minutes will be effective in preventing fluid build-up in the legs, ankles and feet. This will also improve your body’s circulation and make you feel more alert and refreshed. After a long day, try lying down with your feet elevated above the level of your heart for at least 15-30 minutes and incorporating this into your daily routine – you’ll feel light as air and sleep more soundly.
3. Eat foods high in potassium, magnesium, and vitamin B6 & reduce salt intake.
Some examples are bananas, avocados, tomatoes, sweet potatoes, and leafy greens like spinach. These all have so many other amazing benefits that it’s worth upping your intake of them even if you’re not experiencing water retention. Salt makes you retain water because it wants the body to maintain the same ratio of sodium to fluid while excreting higher levels of sodium in the urine. It can be hard to stay away from salt because it enhances flavors and salty snacks have that “can’t eat just one” effect but once you start weaning off of them and replacing with natural, whole foods, your body will be just as satisfied and will thank you for it.
4. Massage and Lymphatic drainage
You can massage your legs with long, upward movements towards the heart to boost blood circulation and lymphatic drainage, which is the process of your lymph nodes clearing excess fluids and toxins from your body. Just 5-10 minutes of this massage can help to clear excess water. Something else that’s been gaining popularity is dry-brushing, which involves using a natural-bristle brush in long-upward strokes along the body to stimulate circulation and encourage lymphatic drainage.
Taken together, these tips may sound like a total overhaul to your wellness routine, but if you begin by implementing one practice at a time, you'll feel great and feel so accomplished for making these changes.
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If you’re like us, you enjoy thicker, creamier smoothies that you can sip slow on your morning commute to work. Thats why we’ve compiled a list of our favorite smoothie thickeners - additions that will add as much nutrition as they will depth and will leave you with a perfect-tasting, oh-so-creamy smoothie.
1. Bananas
It’s no secret that bananas are a staple in the smoothie game. They add the perfect amount of sweetness and work well with a range of other ingredients, whether you prefer greens, berries, punchy tropical fruits, or protein shakes. We prefer them frozen so we usually slice them and freeze them ahead of time, this way they’re easier to add into our blender. Fresh bananas work well too so experiment to figure out what you like best.
2. Chia Seeds
Whether whole or ground, chia seeds make for an amazing addition to any smoothie. With every tablespoon, you get 6 grams of fiber, 2 grams of protein and 4 grams of polyunsaturated fats (those good fats everyone is always talking about). This simple seed scores you mighty points in the nutrition department.
If you opt for pre-ground chia, you can add it into your BEVVO along with all your other ingredients and blend together. If instead you're using whole seeds, add a scoop after your other ingredients have been blended and stir in - they’ll expand and become gelatinous within a couple minutes, which makes for a different texture that'll leave you wanting another sip.
3. Avocado
Who doesn’t like a little avo in their smoothie? Packed with a variety of nutrients, avocados are also rich in those good fats we were talking about and fiber, helping you feel fuller for longer. Who knew that avocados also contain more potassium than bananas, helping keep your blood pressure under control when life throws you a stressful day?
We recommend adding half an avocado instead of a whole one to your smoothies, just so that it doesn't overpower the other flavours. If you're like us and worry that the other half will oxidize and go to waste if you don't use it right away, just store it with plastic wrap (preferably reusable!) in an airtight seal.
4. Nut Butters
Skip the bread in your PB&J sandwich and add your favorite nut butter to your smoothies instead. Peanut butter is a classic, but if you're up to it, venture into foreign territory by experimenting with other nut butters like almond or cashew. Considering the high calorie content, less is more; know that just one tablespoon will still get you 4 grams of protein, 6.5 grams of healthy fats and 1.5 grams of fiber.
We recommend blending all your other ingredients first, then adding your nut butter and blending again to avoid that sticky accumulation along the sides of your blender.
5. Oats
If you're Canadian like us, you can relate to this comfy option for the transition to colder months. Brrr! Oats add that smooth comfort to your smoothie recipes, all while packing fiber into your diet and helping you feel fuller for longer on those busier mornings. If you have the option, try using rolled oats because they blend better than whole or steel-cut oats, and the bonus is that there’s no need to precook them. A tablespoon or two along with the rest of your ingredients makes for a perfect, filling breakfast.
We wish you silky, creamy, smoothie bliss today and everyday.
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