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
- Place vegetable broth in a medium saucepan and bring to a low simmer.
- 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.
- 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.
- 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
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)
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
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.
#GetBlended
