We'd love to hear your feedback on the above recipes or your own hacks on our blends. Please share it all with us!
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.
Ingredients
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.
Steps
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).
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:
Laid Back Snacks (Tuscan Road Trip for the nutty-chocolate fans)
Justin’s Organic Peanut Butter Cups
Have a fun, safe, and festive Halloween.
Below is a sample one-day meal plan that focuses on foods that support gut health. Try if for a day, or two/three, when you're seeing signs of inflammation*, which often results from poor gut-health.
* Signs of inflammation: brain fog/reduced mental focus, irritability, bloating, constipation, sleeping troubles, swelling, skin breakouts
Breakfast: The Big Green Smoothie
1/2 avocado (med size or 1 small size), peeled, pit removed.
1/2 small banana, peeled, chopped
1/2 cup blueberries, frozen
1 cup organic spinach
1 TBSP flaxseeds
1 TSP dandelion extract (powder)
1 cup water
Blends all ingredients together.
Optional add-ons:
Probiotic: if you take a probiotic, have with your breakfast.
Protein Powders: avoid whey or pea protein protein powders (both can cause bloating). If adding a powder, opt for a sprouted, brown rice or hemp protein booster.
Green Tea - skip coffee and opt for green or herbal tea.
Lunch: makes 2 servings
Ingredients
Instructions
Serve in bowl with a side (if desired). A slice of Ezekiel bread or a simple salad (eg. organic greens, radish, onion, cucumber, celery + TSP of lemon & olive oil dressing).
Snack: Easy Chia Cups
Makes 3 to 4 servings
The Base:
Dinner: Oh She Glows Power Bowl
We love prepping this recipe ahead and having the cooked ingredients stocked in the fridge, ready for quick-assembly bowls.
(makes 3-ish servings)
INGREDIENTS
FOR THE ROASTED VEGGIES:
FOR THE QUINOA:
FOR THE FRESH VEGGIES:
FOR THE POWER BOWL ASSEMBLY (PER BOWL):
INSTRUCTIONS
Recipe Inspiration Source: Oh She Glows
Other Tips:
Hydrate: throughout the day, sip lots of non-caffeinated teas and water with lemon (at least 10 to 12 glasses total).
Hard Nos: refined sugar, alcohol, processed foods, fried foods, dairy, meat, shellfish.
]]>Summer burnout is a thing. Hot weather, busy schedules, travel and the general hustle of getting the most we can out of every single warm weather day can lend to some longing for routine. Our physical health can also feel the effects of the Summer ride. To help you transition into September, we're sharing seven things we do to start getting our health and energy back in check.
Try them for 5 days and let us know how you feel.
Ramp up your hydration: try 3 litres (12 glasses) of water every day. You'll see a big change in your skin, a reduction in inflammation & bloating, and boost in energy levels. Add cucumber & lemon for an alkalizing health boost.
Avoid salt: skip adding it to your food and opt for lower-salt options when eating out (your taste buds will actually come alive).
Cut-back on alcohol: we all know zero is best for our minds and bodies. Even just five days will help reduce inflammation, support sweet sleeps, and help your skin glow.
Get into a daily greens habit: whether it's your favorite Blended green smoothie or a big salad, get into the 'big greens every day' habit. It helps keep your system regular, energy up and supports cellular health.
Cold Shower: amazing for supporting your nervous system & bringing anxiety levels down. End your shower with 60 to 90 seconds of cold water (30 front, 30 back and then finish with your head).
Practice "30 Minutes for Me" Mornings: before you look at your phone and start scrolling, get up and move for 30 minutes (or more). Hit your fave class, get outside for a run or walk, lift those weights. It's not as hard as you think and the mind-body benefits are huge. Besides, you can do anything for 5 days.
30-minutes of mindfulness: a data-device-free session of walking, meditation, yoga, swimming, hiking - any 30 minute session without technology and just your own thoughts (see the point above). Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful.
All of our blends are designed to nourish, energize, keep your mind and body healthy, and make taste buds happy. Here are our top 6 picks for health-resetting:
Hormone changes in women affects half of our population, so it's a conversation for ALL of us. Understanding how hormones impact physical and mental health is a huge first step in their support and management. Today's news is focusing what is happening with hormones during PMS, perimenopause and menopause.
Have you asked yourself what the f*ck is going on with my body? If yes, you're definitely not alone. From the start of puberty women go through hormonal cycles constantly. As perimenopause starts (usually in the 40s), and progesterone and estrogen levels start to drop, this is the huge list of symptoms that can come with it:
* Weight gain (particularly mid-section & arms)
* Hot flashes
* Mood swings
* Increased anxiety
* Itchy skin
* Brain fog
* Fatigue
* Muscle loss (due to a drop in estrogen)
* Sleeping challenges (particularly waking up in the night & not being able to fall back to sleep).
* Body odour
* Vaginal dryness
* Lower libido
* Bladder issues
* Heavier periods & shorter/longer cycles
* Changes in cholesterol levels
It's A LOT to deal with, and these symptoms will come and go, leaving women thinking 'am I crazy'?
We've found a podcast that takes us through the what & why of hormonal changes during PMS, Perimenopause and Menopause, as well as tips on managing and supporting your body through it all.
The Mel Robbin's Podcast:
PMS to Menopause: How to Hack You Hormones
Below is a summary of key health tips that can support hormonal balance.
Want to be notified when our new blends drop? email to get on the list (hint: free samples are going to be a thing).
These health and lifestyle habits can help you manage the emotional and physical symptoms of hormone fluctuations.
* Eat a balanced diet that Includes healthy fats & healthy protein, lots of fibre, plants (veggies, fruits, legumes) and avoids refined sugars & processed foods. When perimenoause starts, increasing protein will help support maintaining muscle mass and bone density.
* Drink smart: lots of water, green tea, herbal teas (skip anything with sugar added or 'diet' that has artificial sweeteners. Drop the alcohol.
* Add Walking & Yoga sessions into your regular routine
* Strength train: aim for 3 x 30 minutes sessions per week to help keep muscle on
* Cardio: mix in two to three sessions per week, being mindful that it isn't causing a huge amount of stress on your body.
* Manage stress levels (to help keep cortisol down, which raises havoc on our hormones).
* Avoid over/under eating (determine what the right caloric level is for your body and activity level).
* Get your Omega-3s (omega-rich fish like salmon, hemp/chia/flax seeds & supplements)
* SLEEP (7 to 9 hours per night)
* Control your Sleep Environment: sleep in a cool room with no light (natural & electronic - use black out blinds or a sleep mask, charge your phone in the other room, cover up that alarm light).
* Eat foods rich in Phytoestrogens like soy and nuts
* Get into Boosters: ashwagandha, maca, lions mane, cordyceps, reishi and magnesium are some of our go-to boosters for hormone support (please email us for a list of blends that include them). Vitamin D and calcium are also key.
In perimenopause? Hormone replacement therapy is an option for some women. Talk to your Doctor about having your hormone panel (testing) done.
Hey Blenders,
Deanna, Blended's Founder, here. I was listening to a podcast that I have to share with you because it's such an important learning on two things: how much what we eat matters and how big (positive) health changes can happen quickly. It also hits on the big reason of why we do what we do at Blended and our passion-driver.
Let's start with a question: do you have FLC (feel like crap) syndrome? Symptoms can show up in both our mental and physical health, and all very often a reflection of our gut health.
Here's a quick recap on a few podcast highlights. Please find time to give the whole thing a listen (link below):
1. Our bodies are designed to self-heal. When you understand what to do, feeling better is often days (not months or years) away. We can all do it and it's not complicated.
2. The foods we eat change everything in real time: energy, mood, mental focus, digestive issues/symptoms, inflammation and tons more.
3. What goes on below the neck hugely impacts what goes on above the neck ie. your gut health impacts your mental health. Fixing gut health (having a health gut) has proven to significantly improve mental health.
4. When you don't have a healthy gut bacteria, inflammation is caused (body and brain). Inflammation fuels everything from bloating, swelling, poor skin and hair health, bowel issues to mental focus, anxiety, depression, brain fog and tons more. Inflammageing: around 15 min into the podcast - if you don't listen to the whole podcast, grab this part.
5. 70% of our immune system is in the gut. When your gut health is not in balance it cannot properly process even healthy foods. Fixing your gut health/microbiome is the first necessary step.
6. Too many of us are use to feeling like sh*t. We've forgotten what it feels like to feel really really good.
7. Foods that support your gut health:
One of our fave lines: do you want cells made out of Doritos or nutrient rich foods?
Listen to the podcast here: Mel Robbins Reset Your Health In 10 Days
Need to show your gut health some love? Below is a sample one-day meal plan to try.
Breakfast: Big Green Smoothie Bowl
Quick Base Prep: Grab a Blended Green Smoothie
(I use the Blended Greens D-tox, but if you prefer a fruitier blend, try The Remedy or Green Beginnings)
Let pack soften partially (so you can just break the smoothie pack in half) & add to blender with 1/2 of a ripe avocado. If I need a real energy or mental boost, I'll add a tsp of maca or lions mane to the blend also. Fill the empty pouch about 1/2 way with your preferred liquid (unsweetened cashew or coconut milk is my go-to), add to blender, blend. Smoothie texture should be thick.
Toppings: walnuts, raspberries, seeds, coconut
Green Tea - I usually have a coffee in the morning, but skip it on a recharge/reset day and opt for tea.
Lunch: Miso soup comforting and love to sip it from a mug, so for lunch I'll either make Miso Soup with greens and tofu
Ingredients
Instructions
Source: https://
-or-
The Blended Greens Immunity Soup with chickpeas or lentils added in + pine nuts and goat cheese on top.
Afternoon: Acai Organic Bowl or Chia Energy Bowl. If you want to make your own chia bowl, this is a good base recipe:
Ingredients
Instructions
Source: https://minimalistbaker.com/
Dinner: Oh She Glows Power Bowl
(makes 3-ish servings)
INGREDIENTS
FOR THE ROASTED VEGGIES:
FOR THE QUINOA:
FOR THE FRESH VEGGIES:
FOR THE POWER BOWL TOPPINGS:
INSTRUCTIONS
Source: https://ohsheglows.
Hydrate: throughout the day I sip lots of non-caffeinated teas and water with lemon (at least 10 to 12 glasses total).
Hard Nos: refined sugar, alcohol, processed foods, fried foods, dairy, meat - this is your mind and body break.
Let’s dive into:
1. How much we need
Protein needs vary from person to person based on age, sex, health history, and level of daily exercise. For a general idea, the RDA for a healthy adult with minimal physical activity is @ 0.4 grams of protein per pound of bodyweight. For example, 80 grams for a 200 lb person.
For adults that get higher levels of physical activity to the pro-athlete category, a range of of 0.5 to 0.9 grams of protein per pound.
Protein & Healthy Aging
Older adults are not as responsive to protein as they age, meaning they need more of it to function optimally compared to younger adults. And, thanks to menopause, the need increases further if you are a woman. The loss of muscle mass, strength, and function that progressively occurs with aging is known as sarcopenia. Several studies have identified protein (especially the essential amino acids) as a key nutrient for muscle health in elderly adults. Elderly adults are less responsive to the anabolic stimulus of low doses of amino acid intake compared to younger individuals. However, this lack of responsiveness in elderly adults can be overcome with higher levels of protein (or essential amino acid) consumption.
Protein Check-In: we're not suggesting daily protein gram counting, but it's a good idea to do periodic check-in to make sure you're getting enough (take a typical 3-day period and keep track).
Symptoms of protein deficiency can include:
Swelling
One of the most common signs that you're not getting enough protein is swelling (also called edema), especially in your abdomen, legs, feet, and hands.
Mood Changes
Your brain uses chemicals called neurotransmitters to relay information between cells. Many of these neurotransmitters are made of amino acids, which are the building blocks of protein. So a lack of protein in your diet could mean a change how your brain works. With low levels of dopamine and serotonin, for example, you may feel depressed or overly aggressive.
Hair, Skin & Nail Problems
These are made up of proteins like elastin, collagen, and keratin. When your body can't make them, you could have brittle or thinning hair, dry and flaky skin, and deep ridges on your fingernails.
Weakness & Fatigues
Research shows that just a week of not eating enough protein can affect the muscles responsible for your posture and movement, especially if you're 55 or older. And over time, a lack of protein can make you lose muscle mass, which in turn cuts your strength, makes it harder to keep your balance, and slows your metabolism. It can also lead to anemia, which causes fatigue.
Hunger
Studies have found that eating foods with protein helps you feel fuller throughout the day. If you want to eat a lot of the time even though you have regular meals, or have cravings, you may need more protein.
Slow Healing Injuries
People who are low on protein often find their cuts and scrapes take longer to heal. Proteins are needed to make blood clot. It could be another effect of your body not making enough collagen, which is found in connective tissues as well as your skin.
Getting/Staying Sick
Amino acids in your blood help your immune system make antibodies that activate white blood cells to fight off viruses, bacteria, and toxins. There's also evidence that protein can change the levels of disease-fighting "good" bacteria in your gut.
High Protein Blends
We're all about helping you get your essential nutrients. We've got you covered with up to 21 grams of protein in a single Blended smoothie.
Here are our top picks by flavour profile:
Deep Greens: Greens Daily Dose & The Remedy (18 grams per)
Easy Greens: Be Green & Green Beginnings (16 grams per)
Berry: The Athlete & Inside & Out Acai (19 grams per)
Nutty-Choco: The Nutty Athlete & Maca Energy (21 grams per)
Need a recommendation on which higher-protein blends your taste buds will love? Please email us anytime.
Recently, Paola, Founder of Sugarmoon Salons, did one of the Blended For You 3-Day Cleanse plans. Here's a diary of her experience:
It has been a long and difficult 3 years for many, for me, I found myself so completely lost with the long pandemic and closure of Sugarmoon. The enormity of stress, confusion, fear and worry left me paralyzed and in a state of mind that still today, I am struggling. As Sugarmoon continues to recover, I too find myself needing to recover. I put on a significant amount of weight during the pandemic. In my Italian household, everything is centered around food. If you are happy, you eat, if you are sad, you eat…the truth is, I was raised in an environment where food satisfies all emotions.
I had been reading a lot online about healthy cleanses and diets etc. When Aishwitha and Terez introduced our neighbouring Danforth store, Blended for You, I was instantly impressed with the taste and portion of many of their smoothies and soups, but most of all the vibe of this place.
I tried a few smoothies that are in the Cleanse plan before investing into the full 3-Day Cleanse & Health-Reset program (which is 5 blends per day). I spoke with Sara and she guided me through what I needed to do and what to be mindful of. When my Cleanse package arrived, I must admit I was a little overwhelmed. I read through the guide and instructions and set the 3-day routine in my freezer the way in the order suggested. There are a total of 15 blends (5 per day), all balanced to give your body what it needs.
Day 1 - I felt a little hungry by about 4pm. I realized I was not having enough water. I also craved coffee and chocolates a little, but overall, the blends were filling. I went to bed fairly early and was trying not to dream of having an omelet on day 2.
Day 2 - I already felt reduced bloating. I also felt like “ok, I made it through day 1, day 2 is going to be a little easier'. In fact, it was a little tougher for me, not because I was hungry, but because I struggle with emotional eating and the stress demons are very present at times. I realize that my relationship with food just needs to be different. The fact that all of the blends were already prepared, it was easy for me to just grab one of those without feeling the need to snack elsewhere.
Day 3 - I woke up feeling calm, not craving anything. Lighter. Day 3 morning smoothie was very satisfying. I was missing my morning coffee routine but it is a totally different mindset: The Maca Energy Smoothie or Chia Energy Bowl (which is SO delicious) VS coffee.
At the end of day 3, I felt as though I accomplished something that I have been trying to do for the past year, just focusing on myself, my health and well being. Included is an easy-to-follow clean eating routine to follow after the Cleanse. I am 4.5 lbs lighter after 3 days of cleansing. I feel motivated to continue. I placed an order for the nutty athlete and the chia energy bowl, both of them are yummy delights that I could have daily.
To learn more about the reset cleanse that I completed, please visit: Blended For You Cleanse Plans
The folks at Blended For You are awesome, non judgmental and super helpful as a guide to healthier eating habits and ultimately, a happier and healthier you.
Paola
]]>Summer is here, which means it's time to show some extra love to your skin & hair. The tips below are all easy and effective ways to reduce impact, and support repair, from Summer sun and water exposure.
1. Antioxidant-Load: antioxidants fight free radicals (chemicals that damage cells), so getting a range of foods that packs them is essential for cellular health. Eating a diet high in antioxidant plant-based foods and getting your daily Blended smoothie, soup or bowl truly supports your inside & out health. See the ‘Free Radical What-Why-How” below for more.
2. Coconut Oil, Avocado, Banana Hair Mask
Combine ingredients and blend together until thoroughly mixed. Spread the mixture over your hair and let it set for 20-30 minutes. Thoroughly rinse out & use your regular shampoo and conditioner.
3. Sleep: it's essential for collagen production, skin hydration, skin healing, and more. Having trouble sleeping? Try our Sweet Sleep (let soften & spoon right from the pack 30 to 60 min before bed).
4. The Cucumber Facial: this mask exfoliates gently and leaves the skin noticeably softer.
These are just some of our blends that include FOUR or more of the above foods:
Choco-Nutty: Shroom Energy, Nutty Athlete, Nutty Chocolate Lover
Berry: The Athlete, Acai Radiance, Cherry Bomb, Blueberry Boost
Greens: Lime Mojito, Greens Daily Dose, Matcha Morning
Soups: Sweet Potato Coconut, Greens Immunity
#getblended
What our bodies need extra support for changes often (sometimes even daily). Energy, Digestion & Bloating, Immunity & Skin + Hair Health are some of your big asks. That's why we stock the health rainbow: blends that support what you need, when you need it. Here are some of the boosters we use for extra health support in these four key areas.
]]>What our bodies need extra support for changes often (sometimes even daily). Energy, Digestion & Bloating, Immunity & Skin + Hair Health are some of your big asks. That's why we stock the health rainbow: blends that support what you need, when you need it.
Below are some of the boosters we use for extra health support in these four key areas.
Maca: rich in calcium, protein, magnesium, potassium and Vitamin C, Maca has been known to provide natural energy, reduce stress levels and support hormone balance.
Camu Camu: high in Vitamins, trace minerals, and antioxidants, studies have shown that goji berry extract can alleviate low-level anxiety & promote natural energy.
Lions Mane: this superpower extract has proven to boost mental energy, support cellular health, reduce inflammation (that often causes mental and physical fatigue) and fight disease. Chaga & Cordeceps are two other energy-boosting mushroom extracts we use.
Blends that support mental & physical energy boosting + mood balancing: Blended For Energy
Eating a varied diet full of high fibre vegetables & fruits, omega-rich foods, and including some fermented foods will have a hugely positive impact on you gut health (a diet heavy in sugar, alcohol, processed foods will hurt it).
Dandelion Root: rich in antioxidants and a strong detoxifying power.
Probiotics: if you have a healthy gut, you won't typically need a daily probiotic, but if you are healing a healthy gut and restoring the health of your microbiome.
Cacao & Matcha Green Tea
For helping with good bacteria and bad bacteria balance: polyphenols from these two can increase the amount of Bifidobacteria and lactobacilli in humans and reduce the quantity of Clostridia. These changes in the microbiome are associated with lower levels of triglycerides and C-reactive protein, which is a marker of inflammation
Pro Tip: prebiotic foods will also help (examples: dandelion, garlic, Jerusalem artichoke, flaxseed, jicama root, seaweed).
Blends for digestion & bloating: Blended For Tricky Tummies
Turmeric: this spice is a powerful health booster. Curcumin, which gives turmeric its colour, has proven to fight disease, reduce inflammation and boost the immune system.
Spirulina: packed with essential nutrients, including vitamins (such as B vitamins), minerals (such as iron and magnesium), amino acids, and antioxidants. It's very high in powerful antioxidant properties, which help protect the body against oxidative stress. These antioxidants can neutralize free radicals and reduce inflammation (potentially lowering the risk of chronic diseases) and boosting immune system health.
Camu Camu: see above in the Energy section
Vitamin D3 & ZINC: both help regulate the function of various immune cells and enhances the ability of these cells to recognize and respond to pathogens, thereby supporting an efficient immune response. They also have anti-inflammatory properties, which can help regulate the immune system's response to infections and reduce excessive inflammation.
Blends for immunity-boosting & recovery: Blended For Immune Support
Biotin: studies have shown biotin helps with hair regrowth and strengthening brittle nails.
Bamboo Silica: silica is a vital mineral for the development and maintenance of healthy hair, skin, and nails. It supports collagen formation, which is essential for maintaining skin elasticity and strength.
Acai: very high in antioxidants, Acai supports you cellular health (for inside and out support) and helps reduce inflammation.
Camu Camu: makes it on this list, too. See the Energy section for details.
Blends for hair strength & skin glow: Blended For Beauty & Healthy Aging
Click this link to shop by your top Health Goals & nutrition needs.
If you'd like help selecting your blends, email us anytime.
Happy Blending!
Struggling to keep your health strong during hectic & stressful times?
Double down (or up?) on your nutrition game.
The 6 must-haves below are foods that hit the health support trifecta:
inflammation-fighting, digestion & gut health, and energy.
Check out the what, why and how to get them in....
Turmeric comes from the turmeric plant. Curcumin, the main active ingredient in turmeric, has powerful anti-inflammatory effects and is a very strong antioxidant.
Health Benefits
1. Anti-Inflammatory that helps keep your cells healthy (proven disease-fighter)
2. Assist in healthy weight maintenance: curcumin has proven to suppress inflammatory markers that contribute to weight gain
3. Encourages brain health, helping to improve mood and memory.
How-To Tips
*Blend into in salad dressings
*Use the spice in teas or lattes (eg. chai)
*Add to stir-fry and curry dishes
*Blend the root or extract into smoothies
(packed into our green and athlete blends)
Ginger is the root of the plant Zingiber Ufficante (say it with us).
Health Benefits
1. Treats nausea naturally by keeping blood pressure consistent and digestive function stable. Side tip: can help reduce morning sickness
2. Inflammation fighter that's also proven to help reduce menstrual & bloating pain
3. Reduces the levels of stomach acid through the intestinal track & can help with chronic indigestion.
How-To Tips
*Add pureed or slices into teas. Here's a recipe for fresh ginger tea
*Blend in smoothies (find it in our greens blends). Dice the root so your blender blade doesn't thread it.
*Add pureed ginger to and soups eg. root veggie soups (yam, sweet potato) with coconut milk bases are a fave. Have you tried our Sweet Potato Coconut Soup yet?
Dandelion
Dandelions are part of the daisy family and considered a flower. The entire dandelion (root, stems, pedals) is edible.
Health Benefits
1. Detoxifying support: helping the liver to flush out toxins and support digestion
2. Improves cholesterol by raising HDL (High-Density Lipoprotein) “good cholesterol”
3. Bone health: dandelion greens are a good source of Calcium and Vitamin K
How-To Tips
* Dandelion root tea (steep dry dandelion in hot water)
* Add to salads or lightly sautéed the greens
* Boost your smoothies (concentrated extracts are our fave format - find dandelion in our Greens D-tox, The Remedy & Pumpkin Patch Soup blends)
Cayenne
Cayenne is a type of chili pepper, related to jalapeno pepper...
a little goes a long way.
Health Benefits
1. Assists in boosting metabolism and reduce hunger due to the active ingredient capsaicin (thermogenic).
2. Proven to help lower blood pressure
3. Supports digestion by aiding the delivery of enzymes to the stomach.
How-to Tips
*Spice up any batch dish with a dash or two
*Make homemade hot sauce. Here's the Martha Stewart recipe
*Add to your smoothies (find them both in our Greens D-tox, The Remedy)
Spirulina
Spirulina is an ingredient made from blue green algae.
Health Benefits
1. High in antioxidants, has anti-inflammatory properties and helps regulate the immune system
2. Contains chlorophyll, which supports detoxification
3. Contains protein and amino acids that your body needs to maintain cellular & bone health as well as key organ function (excellent vegan diet support ingredient)
4. Good for eye health thanks to a nutrient it contains called Zeaxanthin
How-To Tips
*Mix/blend into smoothies or juices. Found in most of our deep green blends
*Add to soups (green/veggie pureed ones are best)
Lion's Mane (turkey tail)
Lion’s mane, a mushroom extract, is an adaptogen, which means is helps you body manage its stress response (and negative impacts on your health), reduce inflammation & helps keep your cells healthy.
Health Benefits:
1. Mental function: memory, concentration/focus, cognition
2. High in antioxidant properties & a superstar for cellular health support/disease-fighting
3. Energy-boosting (body & mind)
4. Fosters the production of the bioprotein nerve growth factor
How-To Tips
*Mix/blend into smoothies or juices. Get a full dose in our Shroom Energy & Daily Chai smoothies.
Shroom Energy
The Inflammation Fighter Package
One of the ways we pack in a bunch of the above ingredients all at once is this salad:
Serves 2
Ingredients
Creamy Lemon Tahini Dressing
3 tablespoons tahini
3 tablespoons fresh lemon juice
1 tablespoon maple syrup or raw honey
1 tablespoon tamari (gluten-free soy sauce)
1/4 teaspoon turmeric
1 tsp fresh ginger, small-chopped
1 pinch crushed red pepper flakes
2 garlic cloves peeled and minced
1 tsp lions mane extract
1/4 cup olive oil extra virgin
Salad
1 bunch kale (organic dino kale is best)
½ cup dandelion greens
1 cup purple cabbage shredded
1 cup carrot, shredded
1/2 cup chickpeas (roast for extra crunch)
1 avocado diced
1/4 cup hemp seeds shelled
1 tbsp slivered almonds
1 lemon wedge
Instructions
Whisk all dressing ingredients together in a bowl OR place them in a blender for 30 seconds & blend until smooth. Add a few tablespoons of filtered water to thin it out if needed, but slightly thicker is best.
In a large bowl, place kale greens and add dressing. Massage dressing into kale leaves for about 2 minutes (until volume reduces by about 1/3). Then add purple cabbage and toss to coat. Let the mixture sit for 15-30 minutes, so the dressing can continue breaking down the kale and cabbage.
Portion the salad into two bowls and divide up the toppings (shredded carrot, pumpkin seeds, avocado, hemp seeds or almond slivers). Squeeze lemon over top.
Dig in!
(you'll feel your body & mind thank you)
I'm writing about Blended For Health Care today. It's a huge piece of our 'why'; we know that going through personal health hurdles, and caregiving for those that are, is really damn hard.
For those of you that don't know our story, The Blended concept was born from the experiences of developing highly nutritious smoothie blends for people close to me who were going through critical health hurdles, along with my own need to nourish a busy, demanding life.
Here at Blended, we're committed to helping people keep healthy and support recovery during health-challenging & demanding times. In addition to our health-focused blend categories, please we have focused blends for these key areas: Oncology Nutrition, Nutrition For Seniors, Postpartum Nutrition & Post-Surgery Recovery.
Next month, we'll be announcing an exciting new addition to our Health Care category.
We'd love your feedback on health-care needs and experiences where complete nutrition blends can help/have helped. Please email me your thoughts.
xo
Deanna, Blended Founder & CEO
We've teamed up on a support program with the nutrition team at BC Cancer Oncology to help nourish people going through a Cancer journey.
The following blends have been identified as top-pick options for those that are currently in-treatment (selected for their high nutrition value, caloric density, protein levels, exclusion of boosters that may interact with chemo, digestibility and ease on stomach).
Depending on the type of Cancer and treatment program, more blends may be appropriate. Please reach out to us with questions and talk to your dietician about other factors that should be considered with your particular diagnosis. Once a treatment program is completed, additional blends should be explored.
Read more on the program here: Blended For Oncology Nutrition
Our blends and overall recommendations for seniors are the same as for everyone else: a-blend-a-day is an amazingly easy way to getting energizing, high quality essential vitamins & minerals, protein and fibre every day. Over the last years, I've been big on my parents having a daily smoothie (if I can get my Dad to drink a daily smoothie, even the green ones, so can you).
As your elderly loved one moves into needing more critical health care nutrition and other factors come into play: stomach and digestive sensitivity, viscosity (blend with more liquid for a thinner texture), and pallet changes, the go to blends are:
Please email me if you have with questions on which blends are best for your elder person's taste buds and health needs. I am also here to offer some additional tips on nutrition and ways to navigate this challenging health-care time.
Some of the hormones that play a role in increased or decreased levels of anxiety are estrogen, progesterone, testosterone, oxytocin, cortisol and adrenaline. The drop in estrogen and progesterone that occurs with a women’s menstrual cycle can cause anxiety and other mood symptoms (similarly experienced during peri-menopause and menopause). Low levels of testosterone have also been linked to anxiety because it partially controls the release of cortisol (lower levels can set off a rise in cortisol production).
Symptoms of hormonal anxiety:
Symptoms of hormonal anxiety:
Three Nutrients for Hormonal Anxiety Support
What you eat plays a huge role in your body's ability to regulate and balance hormone levels. Nutrient-dense foods are going to give hormone regulation support while refined sugar, processed foods, alcohol and high levels for caffeine are going to throw them out of whack.
Three vitamins & minerals that can help reduce hormonal anxiety:
ZINC
Zinc is an essential nutrient, meaning that your body can’t produce or store it and you need a constant supply through your diet. It’s critical to brain health and the regulation of neurotransmitters, which send messages throughout the brain and body, and hormones (namely our “happiness” hormones: serotonin, and dopamine).
Bonus: it also has antioxidant and anti-inflammatory properties.
Blends High in Zinc:
Shroom Energy, Maca Energy, The Daily Chai, Nutty Chocolate Lover, Choco Banana Hero, Chia Energy Bowl, Greens Immunity Soup
MAGNESIUM
Magnesium, like Zinc, also plays an important role in regulating neurotransmitters. It is believed to affect the hypothalamus (part of your brain), which helps regulate the pituitary and adrenal glands. These glands are responsible for your response to stress.
Blends High in Magnesium:
The Lime Mojito, The Remedy, The Athlete, The Nutty Athlete, Greens Immunity Soup, The Cherry Bomb
VITAMIN B6
Vitamin B6, also an essential nutrient that we get from our diet, can increase GABA (Gamma-Aminobutyric Acid) production, which decreases nervous system activity by blocking and inhibiting certain brain signals, and is known for producing a calming effect that can help with processing stress and anxiety.
Blends High in Vitamin B6:
Green Beginnings, The Green Mo, The Daily Chai, The Remedy, Greens Daily Dose, The Cherry Bomb, The Pumpkin Patch Soup, Greens Immunity Soup, Sweet Potato Coconut Soup
Three blends picks that are high in all of zinc, magnesium, and Vitamin B6:
The Daily Chai, Greens Immunity Soup, Shroom Energy
Connect with us by email if you'd like recommendations on which blends are right for your taste buds & health goals.
Please talk to your health care provider and/or nutrition expert if you suspect a hormonal imbalance or before taking high dose levels of any supplement.
Today, we're sharing some of our top nutrient picks for your healthy mind and setting you up with one of our top blend picks for mental function support. On Wednesday, we're getting into recipes & other easy tips on showing your mental big nutrition love.
Let's dive in......
Mental health is having a huge impact on Canadians: 1 in 5 people are living with a mental health condition and/or struggle. We love that the conversation around this is now louder, but we've got a long way to go.
Increasingly, research is showing that nutrition plays an important role in the prevention and treatment of depression and other mental disorders. We will continue to learn and develop products that support your mental, not just physical, health.
Here's a high level on some of our learnings:
1. Diet quality plays a part in the presence and severity of depressive symptoms across population groups. Higher intakes of fruits, vegetables, whole grains, and fish may reduce the risk of depression in adults.
2. Studies have associated depression with levels of specific nutrients. For example, zinc deficiency has been associated with increased depressive symptoms. Folate deficiency has been observed in individuals with poor response to anti-depressant treatment. Vitamin D deficiency and low levels of antioxidants have also been linked to depression risk.
3. The important sharing of knowledge on how dietary patterns can influence mental health and the inclusion of nutrition as a part of a full treatment program is not happening at the rate it should be.
sources: Dieticians of Canada, CMHA
Below are some of our favourite foods, vitamins and minerals for supporting mood and mind:
Maca: a natural mood elevator, hormone balancer and energy-booster. Find it in: Daily Chai, Maca Energy and Shroom Energy.
Zinc: activates hormonal, neurotransmitter and signaling pathways in the gut which modulate brain functions like appetite, sleep, neurogenesis, cognitive function and mood. Find packed into our Nutty-Chocolate blends.
B12: this essential nutrient can be easy to miss (especially on a plant-based diet), but it's a mood-booster and can help ease the symptoms of depression. Find it boosted in our The Remedy blend.
Vitamin B6: important for normal brain development and keeping the nervous system healthy. Top B6 blends: our Sweet Potato Coconut Soup, Green Beginnings, The Nutty Athlete, The Athlete.
Vitamin D3 (the "sunshine vitamin") is fat soluble, so we recommend combining with healthy fats to get your max absorption. Take a supplement with any of our blends (they contain the nutrients for supporting absorption).
Folate: a B-vitamin that's needed to convert carbs into energy, which your brain uses to function. Top folate blends: Greens Daily Dose, Daily Greens Keto, The Remedy The Green Mo, The Athlete.
Lions Mane: research has found that this mushroom extract may protect against dementia, reduce mild symptoms of anxiety and depression, and help repair nerve damage. Find it in our Daily Chai and Shroom Energy.
Omega 3 Fatty Acids: essential for healthy brain function; a good source is chia seeds, which can be found in our: Lime Mojito, Daily Chai, Green Mo, The Cherry Bomb, Sweet Sleep, Blue Coconut Keto, Vita-C Immunity Chia Energy & Acai Bowl blends. Our Superseed Mix is a great brain booster for all your fave blends.
For a big health boost, mega-nourish your mind and body with one of our 3-Day Cleanse Plans, which have shown to help clear brain fog, reduce inflammation & energy-boost.
In this Blended For Wellness, we wanted to share some nutrition tips that can help prevent/reduce/manage fatigue and stress.
Nutrition for Fatigue
Your body runs off what you feed it. The best way to keep your energy levels up and fight fatigue is to consistently eat highly nutritious foods every single day. Energy-giving foods we love:
Get the above with your Blended daily habit. Want recommendations on which blends are right for you and your health needs? Email us anytime at info@blendedforyou.com
Nutrition for Stress Support
When stressed, your adrenal glands release the stress hormone cortisol. Too much cortisol is unhealthy for our bodies and may be the culprit of hormonal imbalance, weight gain, insomnia, digestive issues, immunity weakness, cognitive dysfunction, and circadian rhythm, all of which can result in chronic health issues. When we’re able to adapt to stress, we significantly reduce the negative impact it has on our bodies. Adaptogens help our bodies fight against stress. Here's how:
What are Adaptogens: adaptogens are herbs, and certain mushrooms, that may help support our resistance to, and reduce the negative impacts from, physical and mental stress. An adaptogen is believed to help the body adapt to stress and to exert a normalizing effect on bodily processes.
The Three Criteria of an Adaptogen
Given that different adaptogens may support/help your body in different ways, it’s important to learn about each and talk to a nutrition practitioner as needed. Here are some of our faves & the key benefits they’re touted for:
Ashwagandha: reducing stress & anxiety, boosting immunity, adrenal fatigue
Maca: hormone balance, adrenal function
Turmeric: inflammation reduction, brain function
Reishi: reducing stress & anxiety, boosting immunity, sleep quality
Cordyceps: boosting energy & stamina, adrenal function
Lion’s Mane: brain function, boosting energy
Astragalus: boosting immunity & energy
Rhodiola: reducing stress, adrenal fatigue
Holy Basil: digestion support, lower blood sugar
Asian Ginseng: boosting brain function, memory, immunity
It is important to note that while adaptogens may help support your body through stressful periods, avoiding the negative impacts of prolonged stress requires lifestyle changes that often include a healthier diet and the addition of positive mind-and-body health habits.
Blended For Stress
Three of our fatigue & stress-support heavy-hitting blends:
Vita-C Immunity - Ashwagandha in out Vita C supports stress and anxiety management.
Shroom Energy - boosted with Lion's Mane to light up our brains (in that good productive way) & Cordeceps to help our bodies produce and balance cortisol & stress levels in a lower orbit.
Sweet Sleep - thanks so the melatonin, Reishi & ashwagandha it helps us let go of some of the stress and get a sweet sleep, which is essential in keeping fatigue and stress levels down.
If you have any questions about the blends or which blends would be best for you, please email us at info@blendedforyou.com.
]]>Want to build and keep muscle, help your bones and teeth stay strong, and support your body’s key functions? Go on this little amino acid journey with us to understand why getting the nine essential amino acids (your body can't make) from the foods you eat plays a big role in bone and muscle health.
Amino acids are essential because they’re the building blocks of proteins, which play a crucial role in the structure and function of cells, tissues, and organs in our body, including muscles, bones, enzymes, hormones, and antibodies.
Not feeling more of the Amino Acid 101? Skip down to the how-to-get them and tips part.
There are 20 different amino acids that are needed for protein synthesis in our body. Of these 20, we cannot produce nine and need to get them from the foods we eat. These nine essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Animal products like beef, fish, dairy, and eggs contain enough of every one of these essential amino acids (they’re considered complete proteins). You know we’re big on plants, and if you’re the same (or simply want to fill your plate with more of them), there are many plant-source complete proteins that contain all nine essential amino acids. They also come with a ton of other essential vitamins, minerals and fibre.
Below, we’re sharing some of our go-to complete plant proteins plus 5-minute-prep recipes and tips that make it easy to get your nine essentials in daily. Bonus: our smoothies & bowls are packed with a bunch of these plant-source complete proteins.
Quinoa
One cup (185 grams) of cooked quinoa provides 8 grams of protein.
In addition to being a complete protein, quinoa provides more magnesium, iron, fiber, and zinc than many common grains.You can use quinoa in place of rice in most recipes, add to salads, or mix into oatmeal.
Blended Recipe Hack:
Heat 1 package of our Sweet Potato Coconut Soup with ½ cup water (so it is a pureed sauce texture). Cook 2 cups quinoa. Sautee 4 cups your fave veggies with 1 tbsp olive oil and a dash or two of sea salt.
Serves 2 (making for one - this is a delicious leftovers dish).
Plate 1 cup cooked, warm quinoa, top with 2 cups sauteed veggies, ½ of the sweet potato coconut puree. Garnish with parsley or cilantro.
Pro-tip: cook up a larger batch of quinoa at the start of your week and simply warm up portions as you go (or enjoy cold in salads or bowls).
Ezekiel bread
Ezekiel bread is made from sprouted whole grains and legumes, including barley, soybeans, wheat, lentils, millet, and spelt.
Two slices (68 grams) of the bread contain 8 grams of protein. Unlike most breads, the combination of whole grains and legumes in Ezekiel bread provides all nine essential amino acids. Try it for your next avocado toast creation! Recipe ideas here.
For an extra protein boost, use Ezekiel bread to make a vegan BLT sandwich with tempeh instead of bacon, or toast the bread and top it with peanut butter and chia seeds.
Bonus: suggest that sprouting grains and legumes increases their amino acid content, especially their content of the amino acid lysine.
Tofu, Tempeh, and Edamame
Tofu, tempeh, and edamame are all derived from whole soybeans and are excellent sources of complete protein. A 3-ounce (85-gram) serving of edamame or tofu provides 8 grams of protein, while the same serving of tempeh has 11 grams.
Tofu Prep: tofu will take on the flavours you cook with – add into stir-fry dishes, soups (great in all three of our soups), salads
Pro-tip: tofu on its own is on the bland-taste side, try using firm or extra firm and marinade with a little dressing ahead when adding to cold dishes.
Tempeh Prep: has a meatier texture and great meat-substitute. Check out a bunch of recipes from the Minimalist Baker: 12 Tempeh Recipes
Edamame Prep: boil or steam enjoy on their own with a dash of sea salt, or add shelled to salads, bowls, sautés.
Spirulina
Spirulina, a type of blue-green algae, is one of our favourite boosters because of its high iron, B Vitamin, and antioxidant content. One tablespoon provides 4 grams of complete protein. Best way to use? In your smoothies!
Find it in our Deep Green blends, which are also packed with ingredients that support the absorption of iron, B Vitamins and are high in fibre.
Hemp Seeds
In addition to being a source of complete protein, hemp hearts are particularly rich in the essential fatty acids linoleic acid (omega-6) and alpha-linolenic acid (omega-3). Three tablespoons (30 grams) of raw, hulled hemp seeds have 10 grams of protein and 15% of the DV for iron. They’re also a good source of phosphorus, potassium, magnesium, and zinc.
Prep: add to oatmeal, yogurt, cereal, smoothies, or sprinkle over salads.
Blended smoothies that pack hemp seeds: Inside & Out Acai, Acai Radiance, Nutty Chocolate Lover, Choco Banana Hero, Maca Energy, Shroom Energy.
Chia Seeds
Chia seeds are tiny round seeds that are often black or white.
They’re unique in that they can absorb liquid and form a gel-like substance. As a result, they can be used to make puddings and pectin-free jams. They’re also commonly used as an egg substitute in vegan baking.
can also be used raw as a topping for oatmeal or salads, mixed into baked goods, or added to smoothies.
Two tablespoons (28 grams) of chia seeds provide 4 grams of protein. They’re also a good source of omega-3s, iron, calcium, magnesium, and selenium
Blended smoothies that pack chia seeds: Chia Energy Bowl, Acai Organic Bowl, Daily Chai, Cherry Bomb, Organic Green Mo, Blue Coconut Keto, Vita-C Immunity, Tropical Cherry.
#GetBlended
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Chronic stress has a hugely negative import on our mental and physical health. In this post, we're getting into the stress what-why, foods and boosters that will help your body manage stress, and the blends we've created to support it.
Stress has been linked to six of the leading causes of death: heart disease, cancer, lung ailments, accidents, liver cirrhosis, and suicide.
It’s been proven that what you eat can help support your body and mind avoid the negative impact of Chronic stress, so we’re doing a deep dive today on the what-why of it all.
What is Stress?
Stress is a physical, mental, or emotional reaction to changes that require a response from the body. There's 'good stress', which is typically triggered by a happy or exciting experience (eg. a first date, promotion, roller coaster ride).
Another is acute stress, which is a short-term type based largely on recent or future events that often dissipates after the stressful event has passed. Unlike 'good stress', it is triggered by unhappy/negative experiences. Acute stress can become chronic when ongoing and left untreated.
Chronic stress (bad stress) is harmful and known to cause severe emotional and physical effects if not treated.
Why: when stressed, your adrenal glands release the stress hormone cortisol. Too much cortisol can be the culprit of low energy, hormonal imbalance, weight gain, insomnia, digestive issues, immunity weakness, depression, anxiety, irritability, panic attacks, cognitive dysfunction, and the serious critical illnesses noted above. When able to adapt to stress, we significantly reduce the negative impact it has on our bodies. More importantly, prevention/stress management is key for long-term health.
Load up on fruits, veggies, nuts, seeds, plant-proteins. Avoid refined sugar & processed foods.
Add 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. These are some of our go-to adaptogens that have shown to help the body respond to stressful situations by functioning as a mood stabilizer and decrease symptoms of mild depression.
* Ashwagandha: reducing stress & anxiety, boosting immunity, adrenal fatigue
* Maca: hormone balance, adrenal function
* Turmeric: inflammation reduction, brain function
* Reishi: reducing stress & anxiety, boosting immunity, sleep quality
* Cordyceps: boosting energy & stamina, adrenal function
* Lion’s Mane: brain function, boosting energy
Up Your Intake: Vitamins A, Bs, C, D, E, L-theanine, Magnesium.
Skip caffeine, alcohol, drugs and nicotine: avoid using any stimulants, which can provide some very short-term relief, but tend to accelerate the mental & physical reactions to stress (hangxiety is a thing!).
All of the blends below are high in adaptogens, boosters & core ingredients that support your body’s ability to manage stress and reduce its impact.
For calming, sleep & relaxation support:
Sweet Sleep
Daily Chai
Vita-C Immunity
The Athlete
The Remedy
Talk to your health practitioner if you are struggling with managing stress, anxiety and/or depression.
We love this Shroom Energy Smoothie Bowl for when we need extra stress support. The Lions Mane, Cordyceps & Maca boost immunity, provide natural energy & support mental clarity. Naturally high in magnesium, antioxidants, vitamin C, vitamin B6, zinc and iron.
Quick prep steps: let pack soften (so you can break down the smoothie in pack) & add to blender fill the empty pouch about 1/3 of the way with coconut milk (or liquid of choice), add to blender, blend. Smoothie texture should be thick.
Thicken a little more: add any of: 1/3 cup of ice, 1/2 banana, or 1/4 of an avocado.
pour into bowl or mason jar & add toppings
Toppings
1 tbsp chia seeds*
1 tbsp coconut chips (unsweetened)
1 tbsp cacao nibs
2 tbsp baked, sugar-free granola
* 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.
Enjoy, energize & stress-bust!
Four of the top health support priorities you ask us about are: energy, immunity, bloating (& other tricky tummy issues) and hair health + skin glow. In this blog post, we're getting into some of Blended's top-pick foods and boosters for each of these four health focuses. Let's dive in.....
Maca: rich in calcium, protein, magnesium, potassium and Vitamin C, Maca has been known to provide natural energy, reduce stress levels and support hormone balance.
Cacao: high in insoluble fibre, minerals, and antioxidants. The high level of magnesium in cacao helps your body produce energy and supports key organ functions.
Camu Camu: high in Vitamins, trace minerals, and antioxidants, studies have shown that goji berry extract can alleviate low-level anxiety & promote natural energy.
Hemp Seeds: packed with slow release protein, they provide energy and a great source of iron and magnesium, which help ward off fatigue.
Quinoa: quinoa is a complete protein rich in folate, magnesium, and phosphorous which help keep your energy levels up.
Citrus Fruits: have high levels of Vitamin C, an antioxidant, making them a go-to for cold & flu fighting (the key is loading up to prevent illness vs trying to treat with it). Vitamin C has been thought to increase the production of white blood cells, which are key to fighting off infection.
Almonds: high in Vitamin E, which plays a key role in immune system health).
Turmeric: this spice is a powerful health booster. Curcumin, which gives turmeric its colour, has proven to fight disease, reduce inflammation and boost the immune system.
Red Bell Peppers: one ounce of red bell pepper has 3 times the amount of Vitamin C as an orange and has a good amount of beta carotene, making this vegetable a must-have regular in your veggie rotation.
Garlic: it's immune boosting properties come from sulfur-containing compounds, which are heavily concentrated in garlic.
Butternut Squash: like many other bloat-fighting foods, butternut squash also contains plenty of potassium to support fluid balance. Rich in Vitamin A (over 400% of the recommended daily value per cup), It’s also high in vitamin C, B-vitamins, potassium and magnesium.
Pumpkin: a potassium-pumped food, pureed pure pumpkin serves up a hefty dose of fibre to help get things moving through your digestive tract—which helps with bloating and gas. You’ll also get a whopping 14,000 IU of vitamin A to help soothe inflammation.
Fennel: a natural diuretic that can also help banish intestinal gas. It’s anti-inflammatory properties relax intestinal muscle and help your body release trapped gas. Bonus: it’s great for skin-glow and keeping your ticker healthy.
Dandelion Root: in addition to being rich in antioxidants and a strong detoxifying power, dandelion root has proven to benefit cholesterol levels & support strong bone health.
Blueberries - one of the highest antioxidant ranked foods, they're rich in Vitamin C and anthocyanin, a compound that helps the body produce the collagen that helps keep your skin & hair healthy (collagen is a protein that aids in the growth of cells and blood vessels all over the body).
Avocado: packed with monounsaturated fats, which are needed for good skin and scalp moisture. This fruit is loaded with antioxidants, potassium, magnesium, and folate, all of which help to reduce stress and inflammation (essential for healthy skin and hair).
Seaweed - rich in antioxidants, zinc, selenium, iron, omega 3, and copper, all important for glowing skin and thick hair. Seaweed also contains iodine, which helps regulate moisture levels on the scalp and trigger cellular function in the skin.
Kiwi - Packed with Vitamin K, E, folate, and potassium, which all help to smooth the hair. They also contain zinc, a nutrient that is essential to encourage hair growth and tissue repair.
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Metabolism is the body's process for converting the foods & beverages you consume into energy. During this process, calories are combined with oxygen and “burned” to release the energy your body needs to function. Your metabolism helps you breathe, digest, think, circulate blood, regulate body temp, and maintain a healthy weight.
Keeping your metabolism running optimally is a big deal when it comes to your overall physical and mental health, weight and energy levels. In this post, we're getting into foods we love for keeping your metabolism fired up and support this key process.
Six Tips for Increasing Your Metabolism
Exercise: physical activity accounts for most of the calories your body burns each day. To boost your metabolism, try a mix of interval strength & cardio training. Check out more on high intensity interval training HIIT. Pro tip: as you age, muscle mass decreases and calorie burning/metabolism starts to slow. Be pro-active and get into a regular strength training routine.
Keep Moving: any extra daily movement helps keep your metabolism up, for example, choose the stairs, plan stretch and walking breaks if your day involves a lot of sitting.
Get a Sweet Sleep: lack of sleep can cause your metabolism to slow and often results in weight gain. Need a little snooze support? Try our Sweet Sleep blend.
Eat healthy foods on a regular schedule: stick to a diet of natural, energy-giving foods, and try to stay on a regular eating schedule (don't skip meals). Below are our top blends for keeping your ‘burn game’ strong.
Manage Stress: stress causes havoc with hormones and can slow your metabolism. Be aware of your stress levels, particularly chronic stress, and take steps to manage it (regular exercise, sleep, mindful activity).
Hydrate: drink at least 8 to 10 glasses of water per day to help keep your system running optimally (mix it up with herbal teas).
Foods we love that support metabolism function
Green tea/Oolong tea: straight up traditional leaf or get into matcha blends.
Ginger: we love fresh ginger in smoothies, added to stir-fry veggies, mixed in with soups.
Algae & seaweed: spirulina in smoothies (check out our deep greens), add dried seaweed to salad and broths. DIY sushi anyone?
Cacao: find it in quality dark chocolate and our choco-blends.
Apple cider vinegar: add to dressings, or try a 2 oz shot of 1 oz water/1 oz apple cider vinegar each morning.
Spicy foods: chilli peppers/cayenne pepper (we dash a little cayenne into our The Remedy blend)
Iron/Zinc/Selenium-rich foods: lean meat, seafood, legumes, nuts, seeds, spriulina, cacao.
Cruciferous vegetables: broccoli, cabbage, cauliflower, and Brussels sprouts contain three essential nutrients that power your metabolism: B vitamins, calcium, and vitamin C. Cauli is one of our veggie faves for nutrition-boosting in smoothies & bowls. Our Greens Immunity Soup is packed with cauli & broccoli.
Blended For Your Metabolism
Increase your exposure to bright light during the day: this will help keep your circadian rhythm* healthy. Invest in an artificial bright light device or bulbs for those darker winter months when sunshine exposure limited.
* Your circadian rhythm is basically a 24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals. It's also known as your sleep/wake cycle.
Caffeine cut-off: caffeine stimulates your nervous system and may stop your body from naturally relaxing at night. Caffeine can stay elevated in your blood for 6–8 hours, so it’s best to skip coffee & caffeine-containing teas after 2 PM.
Limit alcohol: you feel it, we feel it. Alcohol is a huge disrupter because it raises havoc on both quality of sleep and hormone production/regulation.
Watch your bedroom temp: a too-hot sleep environment can cause restlessness and reduce deep sleep. About 20 degrees C is an average best, but test what’s right for you.
Reduce blue light exposure in the evenings: this is important because of the negative impact it has on your circadian rhythm by tricking your brain into thinking it’s still daytime, which reduces hormones like melatonin that support deep sleep. Smart phones & computers are big blue light emitters – if you can’t power-off a couple of hours before bed, download a app that blocks it or pick up a pair of blue light blocker glasses.
Trouble falling asleep?
Try breathing techniques or simple mind game like the ones below:
The alphabet game: going from A to Z, think of a movie name that starts with every letter of the alphabet (you can also try songs or books – something that is medium hard, but too brain-serious – don’t skip letters!). We're you snoozing by the letter M?
The 4-7-8 Breathing technique (a quiet room free of data device & TV noise is essential for success):
For better sleep, seek out foods that are known for keeping blood sugar stable, and those that contain supporting natural sedatives (eg. melatonin, ashwaganda). Examples include:
Hummus: hummus is another natural source of tryptophan and an excellent source of blood-sugar-regulating protein. Have it with cucumbers or other low-carb veggies
Chamomile tea: nature’s most popular sleepy time beverage. It promotes relaxation. Enjoy a small cup before bed data-device free. It’s been used since time immemorial to help aid in sleep.
Almonds: they pack magnesium and tryptophan, and also help regulate spikes in hunger during the night.
Bananas: packed with magnesium and potassium, these delicious snacks can help muscles relax.
Tart Cherries: they contain melatonin, a hormone produced by the body at night, and helps trigger the body into needing sleep at night.
Blended for Sleep & Relaxation Support
Here are some of our fave boosters that can promote relaxation & sleep:
Blended Top Picks for Sleep & Stress Support
Our Sweet Sleep smoothie is packed with reishi, melatonin & magnesium boosters and all the right ingredients for max absorption of them.
Pro Tip: try your Sweet Sleep softened, straight-from-the-pack with a spoon (instead of adding the extra blending liquid) one hour before bed.
Sweet Dreams!
]]>When you're learning a new way of eating, planning is essential to ensure that you are incorporating enough protein, minerals, vitamins, and calories to keep you satiated.
Making veggies and plant proteins the star of your meal is the go-to rule for more Vegan/Vegetarian eating. Here are a couple of veg-for-meat swap recipes we love:
Pulled BBQ Jackfruit Sandwich
Lentil Walnut Tacos
Check out our top blends for supporting a plant-based diet.
While all of our blends are 100% plant-based, some have more of the essential nutrients noted above than others.
Here are our top picks, all with 14-20 grams of protein, 60%-90% of your Iron RDI, and very high in the following: Vitamins A, B12, C, K, Folate, Magnesium, Manganese, Calcium and more.
BLENDED FOR VEGAN DIETS
If you're interested in plant-based recipes, please email us.
Maca: an adaptogen (helps the body respond/manage to the physical impacts of stress), maca root is a natural energy-booster that supports mood and hormone balancing.
Cruciferous Veggies (broccoli, cabbage, cauliflower, brussel sprouts): high in antioxidants and fibre to keep your cellular health on point.
Blueberries: incredibly high in fibre & antioxidants, they help protect the liver from damage & keep it high-performing. Bonus: support for hearth health & skin glow.
Lemon: the citric acid found in lemon water has shown to protect liver function and prevent oxidative damage.
Spirulina: naturally detoxifying, it supports cellular and gut health, and is packed with essential vitamins & minerals.
Garlic: has anti-inflammatory properties and can help lower your cholesterol and blood pressure, while also keeping your immune system strong.
Lion's Mane: a powerful adaptogen that supports brain health & function, digestion, and cellular health.
Fish: certain types of fish, like salmon and sardines, are high in omega-3 fatty acids, which have been shown to decrease blood triglyceride levels and lower blood pressure, both of which can help out liver and kidney function.
Ginger: immune system booster and adaptogen that's also proven to help improve your body’s control of blood sugar treat non-alcoholic fatty liver disease (NAFLD).
Green Tea: high in antioxidants, daily green tea drinking is a great way to support cell health, skin glow and may even improve the health of the liver. We love matcha for a concentrated dose.
Dandelion: acts as a diuretic, which means it increases the amount of water moving through your kidneys, which in turn helps filter out waste from the blood. Add an extra glass of water to your routine on days you have dandelion.
Get a daily dose of most of the foods above with your favourite blends. Check out the list below for our top picks.
Some of our top picks for the trifecta of immune support, reducing inflammation and mental focus:
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When you start to feel sluggish, bloated, brain fogged and generally run down, your body is telling you something. Gut health and nutrition play a huge role in all of the symptoms above (trust your gut!), which means even a quick heath-reset can go a long way in helping to reduce inflammation and bloating, increase energy and clear your mind.
Here are 5 things we do (or don't do) when our bodies need a healing and recharge break. Look ahead at your December calendar and mark the days that you can commit to following these simple diet and movement tips.
1. Avoid refined sugar & syrups: we know sugar is a thing during the holidays, so it's good to avoid it entirely on days when you don't have festive activities planned. Naturally occurring
2. Go Cow Dairy-free: skip the yogurt, milk, cheeses all together (small amounts of sheep & goat cheeses are fine). Dairy often causes inflammation in the body, so skip on your 'health focused' days.
3. Go whole foods & plant-based (or mostly plant-based): we love all things plant-based eating, but know it's not for everyone. During your reset days, avoid all non-organic animal protein and skip red meat. The focus: lots of fibre - veggies, fruits, grains (quinoa is a staple), sweet potatoes (and family), healthy fats, smaller amounts of proteins. Avoid processed and fried foods. If you'd like a foods list to follow, please email us here: Blended Clean Foods List
4. Get Fresh Air: exercise is often done with a mission to burn calories and exhaust the body. During a health reset day, opt for outdoor activities that don't punish and require your body to do heavy repair work, and also help clear your mind and support mental focus.
5. Be Beverage-Wise: one cup of coffee a day or pick tea as a better bet. No sugary drinks. Alcohol gets a break (go for zero units on your health reset days). Check the sodium content on bottled bevs. Drink loads of water (+ lemon &/or cucumber) and herbal teas.
Pro tip: your Blended smoothie, soup or chia bowl is a great way to make sure you're getting a big dose of immunity-boosting, energizing nutrients every day. Check out some of our top blend picks for mental and physical energy support in our Energy Collection.
If you'd like further info or help deciding which blends are right for your taste buds and health goals, please email us.
Happy Blending!
Last week, in part one of our inflammation series, we did a deep dive into the important of topic of inflammation, specifically Chronic inflammation, and the serious negative long term impact it has on your body and mind. If you missed it, check it out here: Inflammation Part 1
Today, we're sharing tips on what you can do to reduce inflammation and keep your levels low.
A Quick Recap
Inflammation refers to your body's process of fighting against things that harm it, such as infections, injuries, and toxins, in an attempt to heal itself. When something damages your cells, your body releases chemicals that trigger a response from your immune system.
Chronic inflammation has a slow on-set and can last several months to years. Symptoms can include:
Six Key Tips & the Anti-Inflammatory Diet
Eat Anti-Inflammatory Foods: ginger, turmeric, olive oil, green leafy vegetables, nuts, fatty fish, fruits, green tea, and berries.
Take Anti-Inflammatory Supplements: alpha-lipoic acid, curcumin (turmeric), fish oil, omega-3, resveratrol, spirulina, S-adenosylmethionine, zinc, frankincense, cat’s claw, ashwagandha.
Control your blood sugar: avoid simple carbohydrates like white flour, white rice, refined sugar, and corn syrup.
Minimize (or skip) alcohol: alcohol not only impairs gut and liver functions, but also has multi-organ interactions, leading to persistent systemic inflammation.
Get Physical: exercising (4-5 times a week) – combine cardio and strength training in your routine.
Stress Management: chronic stress is known to contribute to inflammation – try meditation, relaxation, yoga
One of the best ways to combat inflammation starts with the foods you eat. Read about the gut health-inflammation connection in part one of our series.
Foods that have shown to reduce inflammation:
Turmeric
Ginger
Pineapple
Spirulina
Ashwagandha
Olive oil
Berries
Almonds & Walnuts
Apple Cider Vinegar
Green Leafy Vegetables (spinach, kale)
Omega-Rich Fatty Fish (salmon, mackerel, sardines)
The foods you eat can cause inflammation in your body. Skip these foods/ingredients:
Refined Sugar
High Fructose Corn Syrup
Artificial Trans-Fats
Refined Carbohydrates (white breads, pasta, candy, cookies, some cereals etc)
Alcohol
Processed meat
Introducing the New Inflammation-Fighter Package
You told us that reducing inflammation is one of your biggest health priorities, so we put together a new combo that includes our top inflammation-fighting blends, a free nutrition guide, and a tea we love to include as a part of an anti-inflammatory-focused nutrition plan.
Meet the Inflammation-Fighter Combo Package
This package includes 10 blends (7 smoothies + 3 soups) and a Turmeric Ginger support tea we love. We'll also send you a free 5-day nutrition plan* if you're needing to reduce your inflammation levels and reset gut health.
Click here to receive our free 5-day Inflammation-Fighter Nutrition Guide
* The 5-Day Plan gives a recommended sequence for having two blends each day (from the blends in the Inflammation-Fighter package) along with recipes that support reducing inflammation and getting your gut health back on track.
Click Here to Shop the Inflammation-Fighter Combo Package
Inflammation refers to your body's process of fighting against things that harm it, such as infections, injuries, and toxins, in an attempt to heal itself. When something damages your cells, your body releases chemicals that trigger a response from your immune system. There are two types:
Acute: acute inflammation is noticeable within a few hours and is caused by injury or illness. It is short term and typically lasts a couple days.
Symptoms: pain, redness, loss of joint and/or muscle function, swelling, and heat (felt externally from the skin).
Chronic: chronic inflammation has a slow on-set and can last several months to years. It can be brought on by untreated causes of acute inflammation, an autoimmune disorder, which involves your immune system mistakenly attacking healthy tissue, and long-term exposure to irritants, such as industrial chemicals or polluted air. Symptoms:
We're most interested in the Chronic type and the critical role nutrition plays in both prevention and treatment.
Chronic inflammation has very negative physical and mental health consequences. In addition to the symptoms listed above, it is involved in the disease process of many conditions including: Alzheimer's,
The Gut-inflammation Connection
The major source of inflammation is coming from your gut, which hosts the largest number of immune cells in the body. You also have a lot of bacteria in your gut, which helps regulate your immune cell response. When you aren't eating the right foods, including getting enough fibre, inflammation is the response. You need to feed your gut bacteria the right types of food (fibre specifically).
We love how Dr. Rhonda Patrick breaks this down the what-why of inflammation in the body, the key role your gut and nutrition play in regulating it, and easy tips for keeping your levels in check. Throw in your ear buds, take a walk & listen: Understanding Inflammation
Inflammation & Your Brain
Keeping your brain healthy is another key reason to ensure you don't end up in a state of Chronic Inflammation. Neuroinflammation is proving to play a powerful role in conditions such as Alzheimer’s disease, Parkinson’s disease, Lewy body dementia, and frontotemporal dementia. Rates for these neurodegenerative illnesses are increasing steadily with the aging population, and it is thought that worsening symptoms can be blamed on the havoc inflammation wreaks on brain regions involved in thinking, memory, and movement, or, in the case of frontotemporal dementia, personality, behavior, and language. Read more on this here: Inflammation Harvard Eu
The good news is that what you eat can keep inflammation low, and bring it down if you're struggling with high levels now.
Getting Your Fibre
For a healthy gut, you need to load up on fibre every day (aim for at least 30 to 40 grams). Get 10 to 14 grams of fibre in one single Blended For You smoothie, soup or bowl. Email us for a list of blends with the highest fibre count.
Inflammation-Fighting Foods
Turmeric
Ginger
Pineapple
Spirulina
Olive oil
Berries
Almonds & Walnuts
Apple Cider Vinegar
Green Leafy Vegetables (spinach, kale)
Omega-Rich Fatty Fish (salmon, mackerel, sardines)
Your daily Blended habit is one way you can keep your gut health in check & keep inflammation levels down. Email us anytime for a list of recommended blends that are right for your taste buds and health goals.
Stay tuned for Inflammation Part 2: we've got more tips and tools for sticking to an anti-inflammatory diet. We've also got an exciting new blend package launching. Can you guess what it's all about?
Happy Blending!
Take any of our three soups (Sweet Potato Coconut, Greens Immunity, The Pumpkin Patch) and turn them into the star of your veggie/rice/noodle bowl.
Here are 3 quick steps:
1. Cook your quinoa, rice or noodles
2. Prepare your veggies (stir-fry, roast, steam)
3. While the cooking is happening, make your delicious, nutirent-packed sauce: either let thaw in the frigde ahead or defrost your soup blend. Add to a small saucepan with 1/4 cup water of canned coconut milk.
Add your quinoa/noodles/rice to a bowl, layer veggies in, then top with sauce. Garnish or dive right in.
Here are a couple of our in-house recipes:
Greens Immunity Bowl
Zinc: reduces the risk of upper respiratory infections. Find it our Choco Banana Hero, Maca Energy, and Shroom Energy blends.
Probiotics: improve gut health which boosts overall immunity. Sources: yogurt, fermented foods (tempeh, kimchi), kombucha.
Vitamins B6, B12, C, D, E: boost your immune system & help your body fight off bacteria and infection. Check out our Immunity-Boosting & Recovery collection for healthy doses of each. The Remedy Smoothie & Greens Immunity Soups are your go-to in this category.
Garlic: helps the immune system fight germs. Are you cooking with it yet? Find it in our three soups.
Ginger & Turmeric: known for their antioxidant, anti-inflammatory, and immune-boosting properties. The smoothies in our Deep Greens & Tropical Greens blends are packed with both. For those of you wanting a turmeric dose in a nutty-banana or berry flavor, try the Nutty Athlete or The Athlete smoothies.
Antioxidants: are powerful compounds in our foods that keep our immune systems strong. Many natural cellular processes in our bodies create waste, some of which form free radicals that raise havoc on our health. The ability of antioxidants to destroy free radicals protects the structural integrity of cells and tissues. Dark chocolate/ cacao, spinach, kale, berries are all amazing sources; loaded into a ton of our blends (take your pick!).
The Blended Cold & Flu Fighter combo gives daily immune system support and makes your supplement routine way more taste bud friendly. Unlike pill, powder and tablet forms, we make sure the ingredient combination maximizes your body's absorption of all those key vitamins & minerals. Hit by a bug? The blends will help with recovery and make nourishing yourself back to good health the easy part.
The Details: ten immunity-boosting, antioxidant-packed blends nourish your body with tons of essential vitamins and minerals including high doses of: Vitamins C, A, K, B12, zinc, iron, folate, potassium, magnesium, plus plant protein and fibre. Your one-a-day habit that keeps your body strong & taste buds happy.
Bonus: It's also a great gift for anyone who needs some love in the form of nutrition support. This 10-pack of blends includes:
2 x The Remedy
2 x Vita-C Immunity
Greens Daily Dose
Be Green
Greens Immunity Soup
Sweet Potato Coconut Soup
Green Beginnings
The Cherry Bomb
Click, Shop The Cold & Flu Fighter
Happy Blending!
]]>Mood can be impacted by several things such as stress, hormones, and, at the top of the list, the foods we eat.
Food and your mood: low-nutrient dense foods (think sugary, white fluffy, low fibre, processed, high in unhealthy-fats types of foods) can put us in a really bad mood. Why? The quick spike in your blood sugar from eating junk foods high in refined carbohydrates and added sugars can cause a surge in insulin, leading to a quick drop in blood sugar, which then leaves you feeling tired and cranky. Studies have also shown that high-salt foods/diets can cause fatigue in both adults and children.
Another big one? Alcohol. It's a depressant, so keep it on the under 4 drinks per week and skip it all-together in high stress and/or energy-challenging times.
Here are some of our top good-mood foods:
Avocados: avocados contain high levels of folate, and a deficiency in folate has been linked to depression. Their 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.
When stressed, your adrenal glands release the stress hormone cortisol. Too much cortisol can be the culprit of low energy, hormonal imbalance, weight gain, insomnia, digestive issues, immunity weakness, cognitive dysfunction, and more. When able to adapt to stress, we significantly reduce the negative impact it has on our bodies. Adaptogens help our bodies fight against stress by helping support our resistance to, and reduce the negative impacts from, physical and mental stress.
Here are some of our faves & the key benefits they’re touted for:
Ashwagandha: reducing stress & anxiety, boosting immunity, adrenal fatigue
Maca: hormone balance, adrenal function
Turmeric: inflammation reduction, brain function
Reishi: reducing stress & anxiety, boosting immunity, sleep quality
Cordyceps: boosting energy & stamina, adrenal function
Lion’s Mane: brain function, boosting energy
When you start feeling tired, sluggish, bloated, brain fogged and generally rundown, your body is telling you it needs something. Your gut and nutrition play a huge role in all of these symptoms (trust your gut!), which means both a focused heath reset & then regular daily nutrition habits go a long way in helping reduce inflammation and bloating, increasing your energy levels, keeping your immune system strong and mind healthy. Let's get to it!
Here are seven habits to practice when your body needs a recharge and reset on eating habits. Try sticking to all the tips for a full week, then do another week if that feels right for you.
If you don’t need a reset, but just want to get into better regular habits, try the 80-20 rule: keep it clean at least 80% of the time, use the other 20% as your wiggle-room for indulgences and ‘not-so healthy, but you love them’ foods.
1. Avoid refined sugar & syrups: this rule helps avoid all the treat foods that might be lingering in your cupboards. Naturally occurring sugars in whole foods like fruits and veggies are ok. Check the ingredient list packaged and prepared foods nutrition panels (watch for sugar, fructose, corn syrup, rice syrup, molasses, caramel, maltose, cane sugar, invert sugar).
2. Drop the gluten (and any gluten-free foods that are highly processed): avoid breads, pastas & cereals and breaded foods. Bread-lovers, this is a short term thing - removing gluten from your diet for a week or more is a great way to tell if it is causing an inflammation reaction in your body. Reintroduce in moderate amounts.
3. Go Cow Dairy-free: skip the yogurt, milk, cheeses all together (small amounts of sheep & goat cheeses are ok). Keep it moderate post-reset, too. Pro-tip: watch for added sugar in plant-based yogurts.
4. Go whole foods & plant-based (or mostly plant-based): we love all things plant-based eating, but know it's not for everyone. During your reset, avoid all non-organic animal proteins and skip red meat and shellfish. The focus: veggies, fruits, grains (quinoa is a staple), sweet potatoes (and family), healthy fats, smaller amounts of proteins. Avoid processed and fried foods. If you'd like a foods list to follow, please email us for your Blended Clean Foods List (this is a great 80-20 list to follow).
5. Be Beverage-Wise & Hydrate: one cup of coffee a day is ok, but tea is a better bet. No sugary drinks. Alcohol gets a break (sorry, this is a big zero units). Check the sodium content on bottled bevs. Drink loads of water (+ lemon &/or cucumber) - aIm for 12 glasses a day (3 litres) during the reset week, then stick to a minimum of 8 to 10 post.
Pro-tip: put a hydration tracker on your data device & get your first 2 glasses (8 oz each) checked off as soon as you wake up.
6. Watch the Sauces & Dips: keep an eye out for high sodium, sugar-packed sauces and dressings. Stick to olive oil bases & natural ingredients.
7. Set Up an Eating Schedule: keeping your metabolism and energy up and also reducing cravings for quick salt/sugar/caffeine fixes. Check out the sample below and set one up that’s right for your daily schedule.
Post health-reset, stick to the above at least 80% of the time to keep your body and mind energized and healthy. If you have specific health questions you’d like help with and/or blend recommendations for your taste buds and health goals, please email us.
Sample Schedule
7:00 AM to 8:00 AM |
Breakfast |
10:00 AM |
Morning Snack |
12:30 to 1:30 PM |
Lunch |
3:30 PM |
Afternoon Snack |
6:00 PM to 7:00 PM |
Dinner |
Happy Healthy-Habits Setting!
Our cleanse plans are not about caloric restriction, they're for mega-nourishing and supporting your body's natural elimination process functions. They're also a great way to break unhealthy habits (eg. too much caffeine, sugar and/or salt, processed foods, skipping meals).
Benefits of a Blended Cleanse plan can include:
Quick shop our Cleanse plans:
Blended Cleanse & Health Reset Plans