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Say Goodbye to Inflammation & Bloating

foods to decrease bloating and inflammation

Your Gut Health & Digestion 

If you're struggling with bloating, constipation, skin breakouts, and experiencing other physical symptoms like inflammation/swelling and headaches, your body might need some digestive support and a little help clearing toxins and eliminating waste. Below are some of our fave foods for supporting the body's natural functions:

1. Pumpkin for keeping it regular...

Constipation often brings bloating & gas along with it. A potassium-pumped food, pureed pure pumpkin serves up a hefty dose of fibre to help get/keep things moving through your digestive tract. You’ll also get a whopping 14,000 IU of vitamin A to help soothe inflammation. 

2. Dandelion for your liver... 

One of the liver's primary functions is to remove and break down toxins in the blood. It also helps to process nutrients from the blood.

Dandelion is rich in chlorophyll, which helps to eliminate toxins from the liver. Both the leaves and root have detoxifying properties. It also helps Try adding the leaves to a salad or lightly steam them and drizzle with lemon, olive oil and freshly minced garlic. 

3. Parsley for your kidneys...

The kidneys filter waste from the blood to be excreted in the urine. They help keep the blood clean and regulate bodily fluids, blood pressure and pH.

Parsley helps to flush out toxins via the urine and is effective in the treatment and prevention of kidney stones, thanks to its diuretic properties. Also try: ginger, nettle and/or basil.

4. Flax, Chia & Hemp Seeds for your colon...

The colon carries a heavy load when it comes to toxin removal. Even mild consipation (e.g. less than one bowel movement per day) can lead to toxins being recycled and reabsorbed into the bloodstream.

Hemp, chia & flax seeds expand in your intestines with water and add bulk to stool to aid in its passage. They are also rich in omega-3 fatty acids, which help to reduce inflammation of the intestinal tract. 

5. Probiotics for your healthy gut...

Probiotics are a combination of live beneficial bacteria and/or yeasts that naturally live in your body. You have two kinds of bacteria constantly in and on your body — good bacteria and bad bacteria. Probiotics are made up of good bacteria that helps keep your gut healthy.

Keep your good bacteria levels up with fermented foods (kimchi, pickles), yogurt (plant-based coconut or dairy), tempeh and sourdough. 

6. Lemon water for your stomach... 

Acid helps break down food, which is why there's a lot of it in our stomachs. The acid in lemons can be helpful with supplementing stomach acid levels, which can decline with age, and support digestion. Drinking 8 to 10 glasses of water per day is one of the best ways to keep your moves smooth.

Stay tuned for next week's Blog, we're diving into the what & why of doing an Elimination Diet (don't let the name scare you!). 


Our top blend picks for keeping your gut health in check with:

 Greens D-tox Smoothie  

The Remedy Smoothie

Pumpkin Patch Soup

Greens Immunity Soup 

The Organic Green Mo

Questions about which blends are right for your taste buds and maintaining a healthy gut & digestive tract? Email us anytime. 

Sources: cbc.caharvard.edu, healthline


Cleanse Plans for a Gut Health-Reset

Need a gut health-reset?  Our Blended 3-Day Cleanse plans are the start of new healthy eating habits and can include the following benefits:

  • increased energy
  • improved digestion 
  • reducing bloating and inflammation
  • weight loss
  • jump start/reset your metabolism with eating on a regular schedule and foods that support healthy function 
  • eliminating refined sugar, salt, alcohol, processed foods from your diet (that often cause bloating, digestive woes & inflammation).

Check out our 3-day Cleanse Plans and Inflammation Fighter Package below.

3 Day Smoothie & Soup Cleanse + Nutrition Plan

3 Day Smoothie Deep Cleanse Plan (15-Pack)

The Inflammation Fighter Package


Are You Fueling the Right Way?

Are You Fueling the Right Way?

Nourishing Your Health Goals

We're big on nutrition that helps you reach and maintain your health goals, and support strength and recovery. Your body needs nutrient-dense foods for all these things. Factors like stress, hormones and sleep also play an important role.

Whether you're training for a big event, have weight loss goals, struggling with an illness, or simply want to maintain a strong and healthy body, these three rules apply:

1. Eat the right foods: not all calories are equal. If you eat empty calories, your body cannot use them and they'll get stored. If you eat high fibre plant-based foods, lean and omega-rich proteins, and healthy fats, you'll be giving your body a huge amount of physical and mental health support. If we could pick just three things for you to avoid/really limit: refined sugar, alcohol, processed foods.

2. Eat the amount of carbs, protein and healthy fats that are right for your body and health goals (daily). If you deprive your body of getting enough overall calories and these three macronutrients, you'll lose muscle mass and bone density, which will make it very hard to hit/maintain your weight goals, diminish athletic performance and reduce mental function. You'll also risk fatigue, mood swings and hormonal imbalance.

Say it with us: I need to eat enough of the right kinds of foods for a strong and healthy body.

3. Use natural boosters/supplements as needed that focus on support for your health goals. Most of us need some added support in getting a few key vitamins & minerals, which vary with general health, age, gender, genes, and activity (eg. Vitamin D, B12, B6, Calcium).

There are a bunch of boosters and supplements we lean into and recommend for different health support needs. Connect with us through the link below if you'd like recommendations.

Email us: Hey Blended!

Boosting for Energy & Recovery

Here a five foods & boosters we love for natural immune system support, reducing inflammation and energy-boosting. Whether you're athlete-level active, doing a regular fitness routine, or struggling with inflammation and energy, we recommend rotating them into your diet on the regular.

Turmeric: fights inflammation, aids muscle recovery, helps reduce muscle soreness, and also gives your immune system a boost. Tip: add to smoothies, meals like stir fries & sautés, and spreads like hummus.

Tart Cherry Juice: high in antioxidants and anti-inflammatory properties, it's proven to reduce muscle soreness & pain during endurance activities such as cycling & running. It also supports muscle relaxation (& in-turn sleep), blood flow (during activity), and immunity-boosts. Tip: consume 8 oz about 1.5 to 2 hours before endurance activity and again after.

Maca: a natural energy booster, it's also beneficial for your mental health (helping reduce anxiety and elevating mood). Tip: add to your pre-activity snack or meal add it to your smoothie, stir into nut-butters.

Magnesium Citrate: excellent for muscle recovery, activates vitamin D/ immune system support, and aids in a healthy sleep cycle. Tip: post-activity - stir powder form into 12 oz of water.

Sprouted Protein Powder: supports muscle building, repair and recovery. Tip: avoid pea and whey proteins if they cause you bloating and gas, which can cause cramps during activity and negatively impact performance.


 Get all of the foods above in our Athletic Performance & Energy blends.




Mega-nourishing, fast-prep meals you'll love...

nourishing soups plant-based
Feeling a little-in-between seasons right now: not ready for Fall, but definitely feeling hectic schedule & cooler weather vibes. Trust us, it's time to start immunity-boosting & upping your Vitamin D3 game. Make your Blended For You soups the starring act of your fast-prep, nourishing lunch or dinner. Packed with protein, fibre and essential vitamins and minerals, they're the perfect way to immunity-boost and make your taste buds happy dance. 

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Chocolate with Benefits

Chocolate with Benefits

It's OK to Love Chocolate 

Halloween is almost here, which means giant boxes of ‘candy minis’ are everywhere, including our cupboards, bringing with them binge temptations, sugar-crashing and guilt. What do we dislike almost as much as the artificial  ingredients, dyes and other BS in most commercial chocolate and candy? The dumb guilt that comes with it. 

Today, we’re diving into how your love of chocolate can bring big health benefits, recipe ideas & some better for us trick-or-treat suggestions.

There are a lot of reasons to love chocolate, high quality dark chocolate that is. Here are a few:* Contains more calcium than cow's milk (for healthy bones & teeth)
* Natural mood elevator 
* High in free radical fighting antioxidants (3 cheers for healthy cells!)

* Packed with magnesium (for brain & heart health)

Pro-Tip: Most commercial chocolate (we're looking at you Halloween candy) contains minimal amounts of cacao and are packed with high fructose corn syrup, dyes, chemicals and other things your body doesn’t want or need. Go for dark chocolate, more natural-ingredient containing snacks (suggestions below) and check labels for the percentage of cacao included. 

Do you get hit with chocolate cravings? If yes, you’re not alone. According to John Hopkins Medicine, a huge percentage of us do. We love the approach taken in this article. Check it out for a deeper dive into the health benefits and suggestions on how to reframe your love-guilt relationship with chocolate.  

You get a BIG dose of cacao health benefits, without the sugary badness,
in our Choco-Nutty blends. 

Try the recipes below for a more delicious chocolate-fix with health benefits.

Kid & Adult Fave Chocolate Recipes

Homemade Chocolate Bites


  • 1 cup finely chopped cocoa butter (packed)
  • 3-5 Tbsp maple syrup (adjust to your preference)
  • 1/2 cup unsweetened cacao powder (cocoa also works)
  • 1 tsp vanilla extract 
  • 1 pinch sea salt (to taste)

Toppings: finely chopped nuts (walnuts, almonds, pecans), sea salt

Equipment: you’ll need a double boiler or a saucepan that can have a glass bowl sit on top without sitting more than ½ deep into the saucepan. 


Arrange 14 mini cupcake liners on a small baking sheet. Set aside.

Add 2 inches of water to a large saucepan and bring to a boil over medium high heat. Then set a medium glass or ceramic mixing bowl on top, making sure it's not touching the water (this creates a "double boiler").

To the mixing bowl, add finely chopped cocoa butter and let melt @ 2-3 minutes.

Once melted, add 3 TBSP maple syrup and use a whisk or wooden spoon to mix until fluid and thoroughly combined. Remove bowl and set on a flat surface. Turn off stove-top heat and set the saucepan aside.

Add cacao or cocoa powder, vanilla, and sea salt, and whisk to combine until there are no clumps.

Taste and add another 1 to 2 TBSP of maple syrup if desired (whisk again if added)

Carefully pour chocolate into 12-14 mini cupcake liners and top with a dash of sea salt and crushed nuts.

Transfer chocolate to the freezer or refrigerator to set - about 10 minutes for small, 20 minutes for larger liners.

Enjoy straight from the freezer, refrigerator, or at room temperature. Store leftovers in a well-sealed container in the refrigerator for 1 week, or in the freezer for up to 1 month.  

Source inspiration: The Minimalist Baker

Here are a few more simple-ingredient, quick-prep, delicious recipes I’ve tried and loved (if you’ve got kiddos, both are perfect for little helpers).

No-Bake PB Chocolate Bars

Chocolate Turtles

Trick or Treat Ideas

Homemade candy isn’t likely your best bet for Halloween handouts. Here are some suggestions that kids and parents will love:  

Kind Snacks Minis

Annie’s Snack Packs 

Laid Back Snacks (Tuscan Road Trip for the nutty-chocolate fans)

Justin’s Organic Peanut Butter Cups

Have a fun, safe, and festive Halloween.

Gut Health Nutrition Tips & Sample One-Day Menu

Gut Health Nutrition Tips and Recipes
When your gut health is strong, you'll see and feel big mental and physical health wins.  Overall gut health (microbiome) is hugely supported, or impacted, by nutrition. Here are our top food & beverage tips for supporting yours.

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