20% off your first order. code: NEW20     |     free delivery on orders over $150

Blended News

Blog Menu

Why We All Need Cruciferous Veggies

Posted by Deanna Embury ·

Cruciferous Vegetables

Holy Crucifers!

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

Meet the Cruciferous Family

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

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

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

Brussels sprouts

Cabbage

Cauliflower

Kale

Collard and mustard greens

Daikon radish

Chard

Bok Choy

The Big Benefits of Cruciferous Veggies

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

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

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

Blended For Your Daily Dose

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

Other blends that help you get your daily servings include:

0 comments

Winning the Bloat Battle

Posted by Deanna Embury ·

pumpkin soup for bloating

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

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

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

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

0 comments

Breakfast Foods to Boost Your Mood

Posted by Deanna Embury ·

Breakfast Foods to Boost Your Mood

Need a Morning Mood-Lift?

Foods for Your Good Mood

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

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

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

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

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

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

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

Morning Mood-Boosting Blends

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

Shroom Energy

The Daily Chai

Matcha Morning

Acai Chia Bowl

Acai Radiance

The Athlete

The Remedy

Daily Greens Keto

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

Happy Blending!

0 comments

Foods that Support Energy, Mental Focus & Skin Glow

Posted by Deanna Embury ·

foods for energy and skin

Keeping your body strong and energized, skin-glowing, and brain high-functioning has a lot to do with what you're eating. You need a wide range of foods to cover off all your body's needs. We know you've got a hustle to keep up and nutrition science may not be at the top of your to-dos. To make it easier, we've put together a list of ingredients that have combined superpowers to support your body, mind and skin health. We've also included a list of blends & an easy-prep recipe packed with them.

Keeping your body strong and energized, skin-glowing, and brain high-functioning has a lot to do with what you're eating. You need a wide range of foods to cover off all your body's needs. We know you've got a hustle to keep up and nutrition science may not be at the top of your to-dos. To make it easier, we've put together a list of ingredients that have combined superpowers to support your body, mind and skin health. We've also included a list of blends & an easy-prep recipe packed with them.

Ten Foods & Boosters

These ingredients have multiple health superpowers, which is why we use them in our blends.

Avocado: immune system, skin health & natural energy.

Almonds: skin-glow, heart health & natural energy.

Turmeric: skin-glow, disease-fighting, brain function.

Berries: skin-glow, disease-fighting, heart health (our faves include acai, camu camu, raspberries, blueberries, goji berries).

Organic greens: skin-glow, disease-fighting, natural energy (our go-tos are spinach, kale, broccoli & spirulina).

Sweet Potato: heart health, natural energy, skin-glow.

Seeds (flax, hemp, chia, pumpkin): skin-glow, natural energy, heart health.

Cacao: skin-glow, natural energy, heart health.

Ashwagandha: brain health (reducing stress & anxiety), boosting immunity, disease-fighting.

Lions Mane: brain health, disease-fighting, skin-glow.

Maca Root: mental & physical energy function, skin-glow, hormone balance.

Pro tip: try rotating two of these foods into your diet each day.

A Week of Blends

Freezer stocking with Blended smoothies, soups & chia bowls? These are just some of our blends that include two or more of the above foods:

Shroom Energy

The Athlete

Acai Radiance

Greens Daily Dose

Vita-C Immunity

​Acai Organic Bowl

Sweet Potato Coconut Soup

Greens Immunity Soup


Lower-Carb Blend Options:

Blue Coconut Keto

Blueberry Boost

Greens Daily Keto

Greens D-tox

The Inside & Out Bowl

This delicious salad from Oh She Glows, with a few tweaks, includes a ton of the ingredients on our list.

INGREDIENTS

1 large sweet potato, sliced into 1cm rounds, roasted

1/4 cup toasted sliced almonds

2 cups organic spinach, washed, and spun dry

1 red pepper, chopped

1 large carrot, julienned

1/2 cucumber, diced

1 TBSP hemp or pumpkin seeds

1/2 avocado, sliced

2 green onions, thinly sliced

handful of cilantro leaves, chopped (or try parsley)

In a bowl, make a bed of spinach, then layer the sweet potato, carrot, red pepper, cucumber, avocado. Top with seeds, green onion, cilantro/parsley and 1 to 2 TBSP of dressing).

FOR THE DRESSING

(makes @ 2/3 cup)

Blend the following (low speed until smooth):

1 garlic clove

1/4 cup raw almond butter

2 tablespoons fresh lime juice

2 tablespoons low-sodium tamari

2 tablespoons water

1-2 teaspoons pure maple syrup, to taste

1/2 teaspoon freshly grated turmeric (1/4 tsp if ground)

1 dash black pepper
If you have any questions about our blends, please EMAIL US! 

 

0 comments

Foods to Fight Inflammation, Bloating, Brain Fog & Fatigue

Posted by Deanna Embury ·

Foods to fight inflammation, brain fog, bloating and fatigue

Struggling with inflammation, bloating, fatigue or a foggy brain?

You might need a diet check. 

An overall healthy diet that includes lots of fruits and vegetables is the best way to consistently support your body's natural processes, including helping the liver and kidneys do their thing. We've put together a list of foods have been shown to support your ability to filter out waste and toxins, which can help reduce symptoms above.

Read more

0 comments