The Value in Small Steps: Making Health Changes That Stick

The information-rich world we inhabit is quick to remind us what we should be doing: sleeping better, exercising more, drinking less alcohol, watching those calories, reducing caffeine, getting extra protein, eating more fibre. Add workload pressures, family demands, and the social media comparison trap into the mix—then throw Christmas on top—and stress levels can be tested whilst best intentions get thoroughly thwarted.

Choose What Matters to You

Many health changes can be genuinely important to some people but impossible for others. New parents, for example, simply cannot prioritise eight hours of sleep, nor should they when their baby is the priority. But supporting their nutrition with energy-boosting foods could be key to maintaining vitality when sleep is scarce. Similarly, someone managing anxiety might find that reducing caffeine is transformative, whilst for others it's not a priority at all.

Recognising and actioning what's genuinely important to you means smaller, more focused changes, less overwhelm, and a far greater likelihood of success.

The Power of Habit Stacking

Adding new habits to existing routines—known as habit stacking—makes goals far more achievable. The principle is simple: anchor a new behaviour to something you already do automatically.

Example 1: The 3pm Coffee Switch If you always have a cup of coffee at 3pm but want to reduce caffeine, try switching to Haskapa or another energising herbal tea. Half the battle is won because you already pop the kettle on at 3pm—all you're doing is switching the drink.

Example 2: Kettle Squats If increasing exercise is also your goal, stack it onto that same kettle-boiling moment by doing twenty squats whilst you wait. Your kettle becomes your exercise trigger.

Example 3: Lunchtime Salad Boost If you make a salad every workday at noon, keep a small container of your homemade seed mix beside your plate and sprinkle it on top before eating. Your salad-making routine becomes your fibre-boost trigger.

Example 4: Bedtime Bircher Prep If you always plug in your phone before bed, use that moment to prepare tomorrow's bircher muesli—mix oats, seeds, Haskapa powder and yoghurt in a jar and pop it in the fridge. Phone charging = next day's healthy breakfast sorted.

Less is More

Having a long list of goals often means they all go unachieved. Instead, reduce your list to what genuinely matters to you personally, then identify two or three small, practical ways these can be achieved. Once you've mastered these and they've become automatic habits, add in another one or two. Progress compounds over time.

Easy Ways to Get Your Daily Haskapa Boost

1. Make a Mid-Afternoon Brew

Stir half a teaspoon of Haskap Superfood Berry Powder into hot water with a squeeze of lemon and a cinnamon stick. The warmth releases the berry's natural flavours whilst the vitamin C and antioxidants support immunity. Perfect for that 3pm energy dip when you need a comforting, nourishing alternative to another coffee.

Fancy something cold? Mix Haskap Berry and Ginger Juice into sparkling water with fresh lime and a few mint leaves instead. Keep the ingredients prepped in your fridge so when the 3pm slump hits, you have a refreshing alternative to reaching for sugary snacks or another coffee.

2. Sprinkle on Savoury Foods

Haskapa's tangy, slightly tart flavour works beautifully on savoury dishes:

• Cottage cheese or Greek yogurt with a pinch of sea salt
• Creamy soups (try it on butternut squash or tomato soup)
• Avocado on toast with a light dusting
• Scrambled eggs or omelettes for an antioxidant boost
• Hummus or other dips for extra colour and nutrition

3. Create a "Super Seed" Mix

Make a batch of this versatile topping to keep on hand:

• Lightly toast mixed seeds (pumpkin, sunflower, sesame) in a dry pan for 3-4 minutes until fragrant
• Let cool completely, then mix in Haskapa powder, hemp seeds, and chia seeds
• Store in an airtight jar
• Sprinkle on breakfast bowls, yogurt, porridge, salads, or desserts

4. Quick Morning Smoothie Boost

Keep frozen banana chunks and berries in your freezer. On those hectic mornings, blend with milk or plant milk, add a scoop of protein powder and a teaspoon of Haskap Superfood Berry Powder, and you've got instant nutrition. Stack this habit: if you always make coffee first thing, prepare your smoothie whilst the coffee brews.

5. Breakfast Parfait Layers

If you batch-prep breakfast, layer overnight oats or chia pudding with Haskap Superfood Berry powder and yoghurt between each layer for a beautiful purple-pink yoghurt swirl. The visual appeal makes healthy eating more enjoyable, and the prep becomes part of your Sunday routine.

Small steps, stacked consistently, create lasting change. Start with one or two that genuinely fit your life, make them automatic, then build from there.