Your Body's Healing System

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:

• Stick with whole foods and avoid processed sugars, artificial sweeteners, refined carbs, and processed foods.
• Load up on plant-based foods that include a wide variety of sprouted whole grains, fruit and vegetables, legumes, nut and seeds.
• Eat a serving (or 3) of cruciferous veggies every single day.
• Balance blood sugars to help balance mood. Eat a combination of omega-rich & healthy fats, complex carbs (high fibre) and proteins together and meals . Your daily Blended For You is the perfect way to get that orchestrated macronutrient balance and a big dose of fibre and essential nutrients.
• Avoid high sugar snacks that can spike blood sugar levels.
• Limit cow dairy (eliminate it when fixing gut health)
• Be beverage picky: skip the ones with refined sugar, artificial sweeteners, rich creams and alcohol.
• Add in fermented foods such as kombucha, cultured vegetables, miso, cultured yogurt, and kefir. Do this slowly as your body gets used to new beneficial bacteria.

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.

Sample One-Day Gut-Health Meal Plan

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

• 4 cups vegetable broth (use dashi for more traditional miso soup // see notes above)
• 1 sheet nori (dried seaweed // optional // cut into large rectangles // 1 sheet yields 1/4 cup)
• 3-4 Tbsp white or yellow miso paste (fermented soy bean or chickpea paste) with or without bonito (fish flavor, though bonito makes it non vegan-vegetarian-friendly)
• 1/2 cup chopped green chard or other sturdy green
• 1/2 cup chopped green onion
• 1/4 cup firm tofu (cubed // use silken tofu for more traditional miso soup)

Instructions

1. Place vegetable broth in a medium saucepan and bring to a low simmer.
2. In the meantime, place miso (starting with lesser end of the range) into a small bowl, add a little hot water and whisk until smooth. This will ensure it doesn’t clump when added to the soup later. Set aside.
3. To the broth add chard (or other greens of choice), green onion, and tofu (if using silken, add at the end of cooking) and cook for 5 minutes. Then add nori and stir. Remove from heat, add miso mixture, and stir to combine. 
4. Taste and add more miso or a pinch of sea salt if desired. Serve warm. Best when fresh. 

Source: https://minimalistbaker.com/15-minute-miso-soup-with-greens-and-tofu/

-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

• 1 1/2 cups dairy-free milk
• 1/2 cup chia seeds
• 1 Tbsp real maple syrup 
• 1 tsp vanilla extract

Instructions

Source: https://minimalistbaker.com/how-to-make-chia-pudding/

Dinner: Oh She Glows Power Bowl 

(makes 3-ish servings)

INGREDIENTS

FOR THE ROASTED VEGGIES:

• 3 small (680 g) sweet potatoes, peeled and chopped (4 cups)
• 4 cups (500 g) brussels sprouts, trimmed and halved*
• 1 medium (800 g) cauliflower, chopped into small florets (4 heaping cups)
• 1 medium (230 g) red onion, peeled and chopped
• 2 large (500 g) red bell peppers, seeded and chopped
• 3 tablespoons (45 mL) extra-virgin olive oil, divided
• Salt and pepper, to taste

FOR THE QUINOA:

• 2 cups (400 g) uncooked quinoa

FOR THE FRESH VEGGIES:

• 1 medium (370 g) English cucumber, chopped
• 1 medium (135 g) bunch green onions, chopped
• 2 cups (255 g) grape tomatoes (1 dry pint)

FOR THE POWER BOWL TOPPINGS:

• Chopped lettuce/greens (Romaine, Iceberg, kale, etc)
• Salad dressing
• Ripe avocados
• Cooked beans or lentils
• Nuts and seeds
• Hummus or pesto

INSTRUCTIONS

Source: https://ohsheglows.com/2019/03/07/meal-prep-week-long-power-bowls/

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.