Are You Fueling the Right Way?
Nourishing Your Health Goals
We're big on nutrition that helps you reach and maintain your health goals, and support strength and recovery. Your body needs nutrient-dense foods for all these things. Factors like stress, hormones and sleep also play an important role.
Whether you're training for a big event, have weight loss goals, struggling with an illness, or simply want to maintain a strong and healthy body, these three rules apply:
1. Eat the right foods: not all calories are equal. If you eat empty calories, your body cannot use them and they'll get stored. If you eat high fibre plant-based foods, lean and omega-rich proteins, and healthy fats, you'll be giving your body a huge amount of physical and mental health support. If we could pick just three things for you to avoid/really limit: refined sugar, alcohol, processed foods.
2. Eat the amount of carbs, protein and healthy fats that are right for your body and health goals (daily). If you deprive your body of getting enough overall calories and these three macronutrients, you'll lose muscle mass and bone density, which will make it very hard to hit/maintain your weight goals, diminish athletic performance and reduce mental function. You'll also risk fatigue, mood swings and hormonal imbalance.
Say it with us: I need to eat enough of the right kinds of foods for a strong and healthy body.
3. Use natural boosters/supplements as needed that focus on support for your health goals. Most of us need some added support in getting a few key vitamins & minerals, which vary with general health, age, gender, genes, and activity (eg. Vitamin D, B12, B6, Calcium).
There are a bunch of boosters and supplements we lean into and recommend for different health support needs. Connect with us through the link below if you'd like recommendations.
Email us: Hey Blended!
Boosting for Energy & Recovery
Here a five foods & boosters we love for natural immune system support, reducing inflammation and energy-boosting. Whether you're athlete-level active, doing a regular fitness routine, or struggling with inflammation and energy, we recommend rotating them into your diet on the regular.
Turmeric: fights inflammation, aids muscle recovery, helps reduce muscle soreness, and also gives your immune system a boost. Tip: add to smoothies, meals like stir fries & sautés, and spreads like hummus.
Tart Cherry Juice: high in antioxidants and anti-inflammatory properties, it's proven to reduce muscle soreness & pain during endurance activities such as cycling & running. It also supports muscle relaxation (& in-turn sleep), blood flow (during activity), and immunity-boosts. Tip: consume 8 oz about 1.5 to 2 hours before endurance activity and again after.
Maca: a natural energy booster, it's also beneficial for your mental health (helping reduce anxiety and elevating mood). Tip: add to your pre-activity snack or meal add it to your smoothie, stir into nut-butters.
Magnesium Citrate: excellent for muscle recovery, activates vitamin D/ immune system support, and aids in a healthy sleep cycle. Tip: post-activity - stir powder form into 12 oz of water.
Sprouted Protein Powder: supports muscle building, repair and recovery. Tip: avoid pea and whey proteins if they cause you bloating and gas, which can cause cramps during activity and negatively impact performance.
