NEW Breakfast Menu!

Arriving at your doorstep May 15th

... Here's what you need to know!

HEALTHY HABIT: Stretch Baby, Stretch

Stretch that beautiful body! Lots of us stare at screens and sit at desks for 7-8 hours of the day. This is a great way to incorporate some movement in between meetings, or after a walk/workout - heck even on its own. Roll out a blanket or mat and get started. It only takes a few minutes.

When stretching it is important that you hold the stretch for 20-30 seconds to get the most benefit out of the stretch! 



  • 1 cup marinara 
  • ¼ cup raw cashews
  • ½ tablespoon tomato paste
  • ¼ cup water
  • ¼ cup pasta water
  • ¼ to ½ teaspoon sea salt
  • 10 ounces rigatoni
  • olive oil for drizzling
  • 2 medium zucchinisliced into thin half-moons
  • 2 fresh thyme leaves
  • 1 cup cherry tomatoes, drained
  • cups spinach
  • Sea salt and freshly ground black pepper


  • Add arinara sauce in a small pot over low heat. Add the shallot, garlic, salt, and a few grinds of black pepper and cook for 3 minutes, stirring often. Add the tomatoes and their juices, balsamic vinegar, cane sugar, oregano, and red pepper flakes. Cover and simmer over low heat for 20 minutes, stirring occasionally.

  • Make the creamy sauce: Add the marinara to a blender with the cashews, tomato paste, salt, and ¼ cup of water. Blend until smooth. Set aside until ready to use. Before serving, stir in ¼ cup hot pasta cooking water to loosen it up so that it’ll nicely coat the pasta.

  • Cook the pasta in a large pot of salted boiling water according to package directions or until al dente.

  • While the pasta cooks, heat generous drizzles of olive oil in a nonstick skillet over medium heat. Add the zucchini, thyme, and generous pinches of salt and pepper. Sautee, stirring occasionally until lightly browned, about 3 minutes. Add the tomatoes, reduce the heat to low, and cook for 2 to 3 more minutes or until heated through. Add the spinach and gently toss until wilted. Season to taste with more salt and pepper.

  • Scoop the pasta into individual bowls, add scoops of the creamy sauce, and toss to coat. Distribute the vegetables among the bowls and top with parsley and or basil. Season to taste and serve.


Research has shown that just five minutes of meditation a day is enough to help clear the mind, improve mood, boost brain function, reduce stress, slow down the ageing process and support a healthy metabolism. That is 300 seconds over the course of the day where you can find your breath, focus on yourself & your body, and look for some stillness.


Meditation looks different for everyone. Meditation could be sitting by the fire with your eyes closed finding a few deep breaths. Meditation could be soaking in the tub while listening to your favourite melody to calm your nerves. Meditation could be stretching, practicing yoga, or laying still for moments at a time. The commonality between all is that you are solely focused on yourself – not your surroundings. You shut yourself off from distractions, alerts and notifications. You let your mind stop, and almost draw a blank. It takes time, but it is worth it.


You hear your mother say it. Your coach. Your doctor. Your friends. Drinking water is one of the best things you can do for your body, all day, every day. It is recommended by health associations to consume about 8 cups (8 oz) of water daily – equally about 2L. There are plenty of benefits: you stay hydrated, flush out toxins, increase your ability for healthy skin, aids digestion, carries nutrients and oxygen to your cells, and seriously SO MUCH MORE.

You might be thinking, that sounds like a lot of water – how can I do this? There are a variety of ways to help you crush this habit!

  • Carry around a water bottle – make sure you have it with you at all times! At your desk, in your car, by your bed, etc.
  •  Break your consumption down into manageable steps and set alarms.
  • Include some hydration packs like Nuun, or bubbly if you want to have some flavoured options throughout the day
  • Set your Smart watch with the goal, or write it down so you can physically cross each glass off as an accomplishment.

Heck yes, this is a healthy habit! When you are happy, your body releases endorphins, and well we all know what endorphins can do!

Spend your extra time reading, catching up on sleep, watching a favourite show, moving your body, seeing friends or spending time with family, learning a new skill, having a glass of wine – the options are endless, and the benefit of utilizing your time doing things that bring you happiness and balance are great for your mindset and health.


This doesn’t mean you have to run a marathon every weekend.  The definition of moving your body is different for everyone – but we all need it!


Moving your body is an essential part of life. Whether it be a walk, an exercise class, stretching, or strength building. There are multiple ways to build up to a place where you can feel accomplished, challenged and confident.


Stay tuned to this page for more healthy habits and community partner highlights!

Make sure to tag us in your #HealthyHabits at @sproutsocietymeals!