20% off your first order. code: NEW20     |     free delivery on orders of 24+ blends

Blended News

Essential Immunity Boosting Nutrients

immunity boosting nutrition

Daily Dosing

We’re in an ‘everyone’s getting it’ situation right now, so we thought it would be a good time to help make sure you’re nourishing with the essentials that support keeping you healthy and recover faster if you get sick.

Here are some of our top vitamin & mineral picks for immunity and recovery. Are you getting yours on the daily?

Four for Immune Support

ZINC

Zinc has big immune-boosting properties and disease-fighting potential. It’s a micronutrient that helps your immune system fight off invading bacteria and viruses, and helps the body heal wounds, supports sense of smell and taste, and can even boost your mood. Plant-based foods high in zinc include legumes, nuts, seeds (hemp, flax, chia), whole grains (quinoa and rice), vegetables (spinach, mushrooms, asparagus), cacao (in all our chocolatey smoothies).

Zinc is best absorbed when combined with protein: poultry, fish, tofu, sprouted proteins and legumes are great foods for supporting it.

The protein casein, which is found in dairy products, should be avoided while eating zinc rich foods as casein is an inhibitor for zinc absorption. Avoid blending your zinc-rich (chocolate) blends with cow milk.

VITAMIN E

This vitamin is a powerful antioxidant that helps the body fight off infection. It also supports vision, reproduction, and health of your blood, muscles, brain and skin. Some of the foods rich in vitamin E include wheat germ oil, almonds, peanuts, leafy greens and avocado.

Natural ingredient sources containing vitamin E are the best choice. If you take a supplement, it may not offer the same benefits and in some cases can be dangerous to your health.

VITAMIN B6

This vitamin is important for keeping your nervous and immune systems healthy. Deficiency in vitamin B-6 can cause anemia, dermatitis, depression, and a weakened immune system. Some of the food sources of vitamin B-6 include spinach, chickpeas, sweet potatoes, avocado, salmon, tuna, poultry, some nuts, and bananas.

A vitamin B-6 deficiency is usually coupled with deficiency in other B vitamins, such as folate (vitamin B-9) and vitamin B-12. The recommended daily amount of vitamin B-6 for adults is 1.3 milligrams.

VITAMIN C

This vitamin is one of the biggest immune system boosters that can help fight-off illness. Daily intake of vitamin C is essential because our bodies don't produce or store it. C-rich foods include citrus fruits (eg. lemons, oranges), berries, red peppers, spinach, kale & broccoli.

Another reason to love vitamin C is that it helps with the absorption of plant-based iron, which is boosted when paired with a source of vitamin C.

Blends for Immune Strength

Here are a few of our top picks for immune system strength & support:

Bonus: our blends are also orchestrated with an ideal combination of ingredients to maximize absorption, which is an important part of truly getting your essential nutrients in. 

THE REMEDY

Thanks to its spirulina, B12, dandelion, and mega vitamin-packing, this blend is a superstar for immunity strength, recovery and mental function. Its nutrition panel is next level impressive with high Vitamins A, B6, B12, C, K, iron & calcium. 

VITA-C IMMUNITY

This blend was designed to keep your immunity-game strong, give a mega-antioxidant boost (thanks camu camu), and support stress and anxiety management (hooray ashwagandha).  Nutrition panel RDI highlights: 300% Vitamin-C, 50% magnesium, 25% iron, 30% folate, 20% vitamin K, 10% vitamin E, 20% zinc.

GREENS DAILY DOSE

Always an immunity-boosting fave one-a-day habit that makes getting your greens & a whole bunch of essential vitamins including B-6, B-12 & C. It's also high in plant-based iron. Check out its brag sheet (aka nutrition panel) and meet your new daily supplement routine. 

SHROOM ENERGY

Don’t let the delicious chocolate-rich taste fool you, this blend is mega-healthy and packs over 100% of your Zinc RDI, adaptogens lion’s mane & cordyceps support your immune system and mental health, while the maca gives you a natural energy boost. Also high in magnesium, iron, vitamins C & B6.

GREENS IMMUNITY SOUP

For the days that you want to boost with a warm soup. It’s a go-to for cold & flu prevention, recovery support, immunity-boosting and inflammation-fighting. It has a whopping ten servings of veggies per pack and antioxidant-packed to keep your body and mind healthy. RDI brag sheet includes 100% to 200+ % of Vitamins A, C, K, and 47% B6, 20% iron, folate 45%. 

Check out our full Immunity-Boosting collection:  BLENDS FOR IMMUNITY

Iron Games

Plant-based iron rich foods

Your Iron Factor

Tired? Strange cravings? Brittle nails & hair? These are all signs your iron may be out-of-whack.

About 20% of women, 50% of pregnant women, and 3% of men do not have enough iron in their body. In this news, we're getting into a little on the 'why' and tips for making sure you're getting enough.

Iron-deficiency anemia is a decrease in the number of red blood cells caused by too little iron. Without sufficient iron, your body can't produce enough hemoglobin, a substance in red blood cells that makes it possible for them to carry oxygen to the body's tissues. As a result, you may feel weak, tired, and irritable. A long term deficiency can have serious health consequences.

The signs and symptoms of iron deficiency aren't noticeable unless it's severe. They can include:

Extreme fatigue and weakness
Pale skin
Chest pain, fast heartbeat or shortness of breath
Headaches, dizziness or lightheadedness
Cold hands and feet
Inflammation or soreness of the tongue
Brittle nails
PICA - unusual cravings for non food items such as: ice, starch, wood and dirt (for real)
Poor appetite especially for infants and children


IMPORTANT: iron deficiency should not be self diagnosed. If you suspect one, talk to your healthcare practitioner before taking supplements. An overload of an unnecessary iron supplement can cause serious health issues including liver damage, irregular heart rhythm and heart attack. Mild to moderate deficiency can usually be reversed naturally from eating foods rich in iron along with those that support its absorption (check out the collection below for blends that give you a big iron-boost).

Iron-Rich Foods

Greens Immunity Soup

Foods that help us meet the Iron RDI


Meat/Seafood: lean red meat, poultry, clams, oysters, mussels

Plant-Based: spinach, kale, unpeeled potatoes, spirulina, white beans, lentils, chickpeas, firm tofu, dark chocolate, nuts (cashew, walnuts, almond) & seeds (hemp, flax, pumpkin) mushrooms (see absorption tip)

Max your Iron absorption
To ensure you're absorbing the iron from your food sources, it's best to eat them with Vitamin C rich foods at the same time (eg. lemons, oranges, red & orange bell peppers, guava, kiwi, broccoli, tomatoes).


Important Flag: Tannis (found in coffee, tea, wine), phosphates (in carbonated beverages), and calcium from cow milk can all slow or block the absorption of iron, so avoid consuming with foods that are a primary iron source.


Iron-Packed Blends

Smoothie Bowl

 

We've got a bunch of delicious and nutritionally packed smoothies have a 70-100%+ iron RDI, as well as the right combination of ingredients for max absorption.

Click to check out the collection:  Blended For Vegan Diets 

Questions? Please email us anytime.  
 

Happy Blending!

 

Why We All Need Cruciferous Veggies

Cruciferous Vegetables

Holy Crucifers!

Ok, here’s our shot at getting you to commit to eating a really important type of food on the daily: Cruciferous Veggies. And not just one serving, but two to three. We’re giving you the what-why along with ways to do it that keep things delicious and mega-nourishing at the same time. There’s also a free blend offer at the end of this nutrition-geek rainbow, so let’s get this ride going!

Meet the Cruciferous Family

Several common vegetables belong to the cabbage family (genus Brassica). The edible members of this family are called cruciferous vegetables because their four-petaled flowers look like a crucifer (or cross). Cruciferous vegetables are high in Fibre, Vitamin C, Vitamin B9 (folate), Potassium, Selenium, Phytochemicals.

There are about 15 veggies in the Cruciferous tribe. Our top picks include:

Broccoli (full plant & sprouts) – these are our #1

Brussels sprouts

Cabbage

Cauliflower

Kale

Collard and mustard greens

Daikon radish

Chard

Bok Choy

The Big Benefits of Cruciferous Veggies

So many reasons to love them even if their taste isn't your thing:
  • May help in the fight against cancer
  • Reduce the risk of heart disease and diabetes
  • Lower inflammation
  • Positively affects the gut microbiome
  • Boost liver detoxification
  • Lowers cholesterol
  • Helps to protect the brain and enhance brain function
Certain enzymes in cruciferous veggies may help protect cell DNA from damage, and others have significant antioxidant properties.

We’re REALLY excited about research studies that have shown a diet rich in cruciferous vegetables may lower rates of a variety of cancers, including breast, pancreatic, bladder, lung, prostate and colon cancer. One reason why, is that Cruciferous vegetables have significant amounts of sulforaphane, which has shown in studies to have anti-cancer properties.

Crucifers may also help to counteract cancer-causing nitrosamines and polycyclic aromatic hydrocarbons that are found in charred, cured or barbecued fish or meats Add salad like this one to your next BBQ fare: Oh She Glows Salad.

Blended For Your Daily Dose

Our Greens Immunity Soup has TWO full servings of cruciferous veggies in each pack thanks to its broccoli & cauliflower.

Other blends that help you get your daily servings include:

Winning the Bloat Battle

pumpkin soup for bloating

Bloating can be a real mood and confidence killer. It's not just the extended stomach discomfort, it's the nausea, cramps and gas.  We've been there, and know you have too, so in this Blended news we're sharing tips that can help you win the bloat battle. 
 
Tips for Winning the Bloat Battle
Fibre-Load 
Fibre helps to keep your digestive tract moving along and cleans your GI (gastrointestinal) tract. It also promote regular bowel movements, and in turn reduces the chance of constipation which in turn causes bloating.  Your BFY blends have a 10 to 17 grams of fibre (about 1/2 of the daily recommend). 
Get Your Healthy Fats
 Healthy fats support the body's processing and absorption of certain essential nutrients. Omega 3's have been linked to a decreased risk in developing IBS (irritable bowel syndrome). Sources of healthy fats: avocado, nuts, seeds (hemp, chia, flax), omega-rich fatty fish (eg. salmon), and oils like avocado, flax, olive and coconut. 
Replace Soda with Water & Herbal Teas 
Fizzy, carbonated drinks contain gas that can build up in the stomach. The carbon dioxide that makes soda and similar beverages fizzy can also cause bubbling stomach bloat.
Manage Stress
The physical symptoms of stress often show up in your gut. When feeling stressed, be aware of whether or not you're holding your breath (a common stress reaction), which can cause stomach bloating and cramping. Stress management has been shown to improve IBS symptoms.  Incorporating deep belly breathing or yoga is good for your mind and gut health. 
Get Moving 
LIGHT movement and gravity help move food through your GI tract. Feel like hitting the couch after a meal? Do the opposite & head out for an easy walk. 
Eat Mindfully & Slow it Down
When we eat too fast, our minds and guts can't catch up, which results in skipping 'proper chewing' and over-eating, and leaves us bloated. 
Avoid Gum Chewing
The sugar alcohols in gum and swallowing air while chewing can both lead to bloating and gas pain. Try ginger mints or peppermints to freshen breath instead.
Struggling with regular bloating? A quality probiotic could help.  Probiotics are good bacteria that live in the intestines. Taking a probiotic supplement may help to regulate the colon bacteria that can produce gas and cause bloating.
Bloat-Fighting Foods
Here are some of our top picks for reducing bloating & constipation:
Pumpkin (roasted or in a soup puree, not baked good)
Fennel
Dandelion
Peppermint Tea (or digestive support teas)
Avocados
Ginger
Cucumber
Berries
Yogurt (try a natural coconut one for plant-based)
Our Top Blends for Reducing Bloat:
Easy Fibre-Rich Chia Bowls

Our Acai Organic Bowl and Chia Energy Bowl are both great for checking off the high-fibre, fruits, veggies, healthy fats boxes. Hack them with these really easy chia/smoothie bowl recipes:

1. Choose either pack, soften partially
2. Blend with 1/2 cup coconut milk + 1/4 cup baked, gluten-free, refined sugar-free granola (we like ones that have nuts add for texture)
3. top blueberries, raspberries, coconut yogurt or flakes. Serve into a bowl or jar and get spooning.

If you'd like recommendations on which blends are best for a healthy gut and your taste preferences, please email us anytime. 
 

Breakfast Foods to Boost Your Mood

Breakfast Foods to Boost Your Mood

Need a Morning Mood-Lift?

Foods for Your Good Mood

In this Blended For Wellness, we're getting into mood-boosting foods we love, especially during hard-to-get-going Winter mornings.

Avocados: avocados contain high levels of folate, and a deficiency in folate has been linked to depression. Avo’s high antioxidant levels may also be protective against depression. We love combining avocado and spirulina in our Deep Green blends for a big folate dose.

Raspberries: raspberries are packed with fibre, which helps slow digestion and results in more stable blood sugars. Unstable blood sugar (sharp spikes and drops) has been linked to negative moods and irritability, which means stabilizing your glucose levels can help level out your emotional state.

Mood-Regulating Adaptogens: adaptogens (edible plants that have been shown to help the brain and body adapt in stressful situations) are high on our list for the combined mind & body support they give. Lion’s mane & chaga mushrooms are examples of adaptogens that have shown to help the body respond to stressful situations by functioning as a mood stabilizer and decrease symptoms of mild depression.

Chia Seeds: chia is rich in omega-3 fatty acids, which aid in brain health and mood regulation. They're also a good source of magnesium, a calming mineral that has been shown to help with sleep. Low levels of magnesium are linked to depression and anxiety. Upping your intake of chia can have positive effects on everything from anxiety to insomnia and PMS symptoms.

Bananas: bananas are high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin. Combined with fibre (e.g., chia, spinach in your smoothies), the naturally occurring sugars in bananas are released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control.

Bonus: they're packed into a ton of our blends to make it easy for you to get them in on the daily. Check out some of our top mood-lifting picks below.

Morning Mood-Boosting Blends

Need a mood-boost? Start your day with these blends:

Shroom Energy

The Daily Chai

Matcha Morning

Acai Chia Bowl

Acai Radiance

The Athlete

The Remedy

Daily Greens Keto

If you have any questions about our smoothies, soups or chia bowls, please EMAIL US.

Happy Blending!