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

Blended News

7 Health-Reset Tips to try for 5 Days

7 health-set tips to try for 5 days
Need a health-reset to reduce inflammation, boost mental and physical energy, and immunity-boost? Try these seven tips for 5 days. We bet you'll see a big difference and want to make them permanent habits.

Read more

Hack Your Hormones

Hack Your Hormones

A couple of month's ago, we sent out a survey asking which area of health focus you'd like us to focus on next. One of your big asks was nutrition support for hormonal health and fluctuations. So, we started our deep dive and learned that, well, until recent decades, research around the impact hormones have on women's health has been minimal. Thankfully the conversation has finally started.  And, you guessed it, we've started developing blends focusing on support for them. 

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 


You Tube Video

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).

What You Can Do 

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. 

We'd love your feedback on this news:

 Please email us with any comments on what you liked, what we missed, and what you'd like us to dive further into. 

Do You Have FLC Syndrome?

Do You Have FLC Syndrome?

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


  • 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)


  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/


The Blended  Greens Immunity Soup with chickpeas or lentils added in + pine nuts and goat cheese on top. 

AfternoonAcai Organic Bowl or Chia Energy Bowl. If you want to make your own chia bowl, this is a good base recipe: 


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


To a mixing bowl add dairy free milk, chia seeds, maple syrup (to taste), and vanilla. Whisk to combine.
Cover and refrigerate overnight (or at least 6 hours). The chia pudding should be thick and creamy. If not, add more chia seeds, stir, and refrigerate for another hour or so.
Enjoy as is, or layer with compote or fresh berries. Will keep covered in the refrigerator for up to 5 days.

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

Dinner: Oh She Glows Power Bowl 

(makes 3-ish servings)



  • 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


  • 2 cups (400 g) uncooked quinoa


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


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


Position two oven racks near the middle of the oven. Preheat the oven to 400°F (200°C) and line two extra-large (15- x 21-inches) rimmed baking sheets with parchment paper. It’s important to use extra-large baking sheets so there’s enough room for all those healthy veggies.
Divide the chopped, “to-be-roasted” veggies onto the baking sheets. Drizzle 1 1/2 tablespoons of oil over top each sheet and toss the veggies until they’re fully coated in the oil. Sprinkle generously with salt and pepper.
Roast the veggies for 30 to 40 minutes (I find 35 minutes is perfect in my oven for lightly charred veggies) until fork tender and golden. There’s no need to rotate/move the pans or flip the veggies halfway through baking unless you’re particular about even cooking.
While the veggies are roasting, add the quinoa to a large pot along with 3 1/2 cups (875 mL) water. Stir. Bring to a simmer over medium-high heat, then immediately reduce the heat to low-medium, cover with a tight-fitting lid, and cook for 12 to 14 minutes, until the water is absorbed and the quinoa is fluffy. Remove the lid and fluff the cooked quinoa with a fork.
While the quinoa cooks, chop the cucumber and green onions. Rinse the tomatoes (I hold off slicing them until just before serving).
Remove the roasted veggies from the oven. Once mostly cool, transfer all of the veggies and quinoa into containers, seal with airtight lids, and place into the fridge for up to 4 days.
To make the power bowls: Add a couple generous handfuls of chopped lettuce/greens to the bottom of a large shallow bowl. Drizzle with a bit of dressing and toss the lettuce/greens until coated. Top with spoonful's of your prepped food (quinoa, roasted and fresh veggies)—I always warm up the quinoa and roasted veggies first! Now, add diced avocado, more salad dressing, cooked beans or lentils, nuts and seeds, and hummus or pesto. Keep the power bowl flavours interesting by changing up the toppings each day!
Add-on: 3 oz of wild salmon or other omega-rich fish (per serving).

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.   


The Protein Factor

getting your protein

Protein is one of the three macronutrients - along with carbohydrates and fats - required by the body to maintain good physical and mental health. Protein contains 20 amino acids, including nine essential amino acids, which your body needs to function. It plays an important role in cellular growth, development, repair, immunity, cell signaling, and hormonal health. Essential amino acids can’t be made by your body on its own, so they need to come from foods you eat.

Let’s dive into:

1. How much we need 
2. Symptoms of a deficiency
3. Blends that pack protein


How Much Protein Do You 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).

Deficiency Symptoms

Symptoms of protein deficiency can include:


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.

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.