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Blended News

Turn Your Metabolism from Low to High

Foods to Boost Your Metabolism
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. 

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Getting a Sweet Sleep

nutrition for better sleep
Lack of sleep has been closely associated with hypertension, heart attacks and strokes, obesity, diabetes, depression and anxiety, decreased brain function, memory loss, weakened immune system, lower fertility rates and psychiatric disorders. In summary: it's really really important for your long term mental and physical health. Here are some tips for getting better sleep (plan on doing them for about 4 weeks to see big results).

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Why Eating More Plants Gives Big Health Wins

why plant-based diets are healthy

Why Your Body Loves Plants

Over the past decade, plant-based diets have risen in popularity due to the research pointing to it's BIG benefits on the body, your health and our environment.

Eating more fruits, veggies, seeds and grains help your body in a ton of different ways:

​1. Maintain good cellular health (ie. help fight disease like certain cancers) & reduce your risk of heart

2. Support organ function and toxin elimination

3. Reducing inflammation in the body

4. Gut Health: getting a higher level of fibre in your diet promotes a healthy gut, which is essential for both physical and mental health

5. A healthy plant-based diet packed with veggies, fruits and protein boosts both your immunity and energy

6. Help you maintain a healthy body weight

7.Skin Glow

Diets that are heavy in plant foods have been used for centuries by ancient roman gladiators, professional athletes, and even bodybuilders starting in the 80s.

The Netflix show The Game Changers is great watch if you're curious.

Below are tips for upping the plant game in your diet and a few delicious recipes that re-create traditional meat-heavy faves.

It's Not All or Nothing

A plant-based diet may seem daunting, but if you focus on steps and progress not all or nothing. Going 100% plant-based isn't right for everyone. A great way to start is aiming for a ratio of 75/25:

Make 75% of your meals plant-based / 25% that have a mix of other foods like meat, dairy and seafood proteins. For example:

Breakfast: your Blended Smoothie

Snack: Greek Yogurt with Granola

Lunch: Veggie Bowl, Blended Soup or Salad with plant-based proteins (chickpeas, lentils, tofu). If you're adding meat or seafood proteins, keep it to smaller 2 to 3 oz portions.

Snack: Hummus and Veggies or your Blended Chia Bowl

Dinner: Roasted Salmon with Quinoa & Roasted Root Veggies.

Know Your Plant-Based Proteins

There's no shortage of plant-based proteins out there.....

Beans and legumes: Per 1/2 cup, chickpeas have 19 grams of protein and lentils have 9 grams.

Soy: Tofu (11g/serving), fortified soymilk (8g/serving), and edamame beans (9g/serving)

Tofu Tip: cut your tofu block into 4ths and freeze them in a container overnight. When the tofu is thawed it becomes more spongy and porous and can easily soak up a marinade or dressing.

Seeds: per 3 Tbsp, hemp seeds have 10g of protein, Chia seeds 6g of protein and flax seeds 6 grams.
Vitamin & Mineral Check
Whichever diet is best for you, making sure you're getting enough of each essential nutrient is important. Here are some flags for the plant-focused:

Vitamin B12: vital for nearly every organ in the body and blood flow circulation. B12 levels is something plant and meat-eaters should all watch out for.

Iron: a mineral that is essential to help the body carry oxygen from the lungs to other parts if the body. Women need 8-18mg of iron per day while men only need 8-11g per day. For max absorption combine iron rich foods with Vitamin C.

Vitamin D: crucial for maintaining healthy bones and teeth, and also a key player in mental health. Though Vitamin D can be soaked up from a 10 minute sun bath, mushrooms also contain a fair amount. 4.9 IU per 1 cup of mushrooms. A daily supplement is needed by most, especially in darker seasons.

Omegas: healthy fats that help in the fight against heart disease and support mental health.

The Omega-3 daily recommendation is 250-500mg/ day, 28g of chia seeds contains 4915mg of omega-3.

The Omega-6 daily recommendation is 12-17g, 3.5 ounces of walnuts contains 38 grams.

 Plan Your Meal Prep

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.


If you're interested in plant-based recipes, please email us.

Mind & Body Health Check

Mind & Body Health Check
Life gets mad busy, which makes health and nutrition check-ins to ensure you’re eating foods that help boost your mental and physical health super important. Here's a list of our go-to foods that help your body reduce and avoid inflammation, bloating, bran fog and fatigue. Not only do they help support your body and brain manage all that crazy busy you've got going on, they'll actually boost your energy and mood through it all. 

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Energize Your Holiday Season

Energize Your Holiday Season

The Holiday sprint is here, which means balancing a really hectic schedule and festive activities with your health. Keeping your immunity game strong and energy levels up is what Blended is all about, so we thought it would be a good time to share some tips and a mini health-reset we do when our bodies start to feel drained. 

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 sugars in whole foods like fruits and veggies are fine and come with lots of fibre and immunity-boosting nutrients, so load up.  

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!